Nutrient Value of Some Common Foods

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Baked Goods

Food Name Measure Weight (g) Energy (kcal) Energy (kJ) Protein (g) Carbohydrate (g) Total Sugar (g) Total Dietary Fibre (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Calcium (mg) Iron (mg) Sodium (mg) Potassium (mg) Magnesium (mg) Phosphorus (mg) Thiamin (mg) Riboflavin (mg) Niacin (NE) Folate (DFE)
Baked Goods  
Biscuits, Croissants, and Muffins
Biscuit, plain or buttermilk, fast food 1 51 186 776 3 25 2 0.7 8 1.3 1 25 1.7 537 114 9 219 0.2 0.15 2.4 58
Biscuit, plain or buttermilk, from mix, baked 1 30 97 404 2 14 3 0.4 4 1 2 54 0.6 273 55 7 136 0.1 0.11 1.4 31
Biscuit, plain or buttermilk, homemade 1 60 212 888 4 27 1 0.9 10 2.6 2 141 1.7 348 73 11 98 0.2 0.19 2.6 57
Biscuit, plain, refrigerated dough, baked 1 27 93 391 2 13 tr 0.4 4 1 0 5 0.7 325 42 4 104 0.1 0.06 1.2 37
Croissant, butter 1 57 231 968 5 26 6 1.5 12 6.6 38 21 1.2 424 67 9 60 0.2 0.14 2.2 74
Muffin, blueberry, from mix, prepared 1 54 149 623 3 24 N/A N/A 5 1.2 32 14 0.6 216 41 6 93 0.1 0.17 1.9 61
Muffin, bran, from mix, prepared 1 55 159 666 4 27 N/A N/A 5 1.4 32 18 1.5 271 84 33 189 0.1 0.13 2.9 38
Muffin, bran, homemade 1 57 199 833 4 32 13 3.7 8 0.9 23 82 2.3 242 363 80 129 0.1 0.16 3 37
Muffin, carrot, commercial 1 113 344 1439 7 49 17 1.9 14 1.6 34 100 2.2 396 208 18 117 0.3 0.31 4.1 90
Muffin, chocolate chip, commercial 1 113 366 1530 8 53 16 2.4 14 5.3 37 116 2.9 341 192 34 147 0.3 0.35 4.6 102
Muffin, fruit, commercial 1 113 313 1309 6 54 22 2.9 7 1.6 34 64 1.8 505 139 18 223 0.2 0.14 2.5 129
Muffin, fruit, homemade 1 57 162 679 4 23 N/A 0.9 6 1.2 21 108 1.3 251 70 9 83 0.2 0.16 2 42
Cookies, Granola Bars and Other Bars
Bars
Breakfast bar, Oatmeal to Go™ 1 47 197 825 3 33 10 2.4 5 0.9 tr 17 4.2 202 102 N/A N/A 0.7 N/A 1.7 N/A
Cereal bar, fruit filled (Nutri-Grain™) 1 37 135 566 2 26 14 1.2 3 0.5 tr 17 0.6 96 72 3 43 0.1 0.04 0.8 N/A
Granola bar, hard, chocolate chip 1 24 105 440 2 17 N/A 1.1 4 2.7 0 18 0.7 83 60 17 49 tr 0.02 0.7 3
Granola bar, hard, plain 1 25 118 493 3 16 N/A 1.3 5 0.6 0 15 0.7 74 84 24 69 0.1 0.03 1.1 6
Granola bar, soft, chocolate chip, graham and -marshmallow 1 26 109 454 1 20 6 1 3 0.6 0 6 0.6 90 48 18 53 tr 0.04 0.5 3
Granola bar, soft, nuts and raisins 1 28 127 532 2 18 N/A 1.6 6 2.7 tr 24 0.6 71 110 25 67 0.1 0.05 1.2 8
Granola bar, soft, peanut butter, chocolate coated 1 37 188 788 4 20 N/A 1 12 6.3 4 40 0.5 71 125 25 84 tr 0.08 2 9
Granola bar, soft, plain 1 28 124 519 2 19 N/A 1.3 5 2 tr 29 0.7 78 91 21 64 0.1 0.05 0.6 7
Muffin bar (Hop&Go™, Sweet Mornings™) 1 50 178 746 2 30 18 0.6 6 1 20 7 0.8 175 64 7 26 0.1 0.1 1.4 33
Cookies
Chocolate chip, commercial 2 20 98 409 1 13 7 0.6 5 1.5 N/A 7 0.7 59 30 10 23 tr 0.05 0.7 20
Chocolate chip, homemade 2 32 156 653 2 19 N/A 0.9 9 2.6 10 12 0.8 116 72 18 32 0.1 0.06 0.8 15
Chocolate chip, refrigerated dough, baked 2 24 118 494 1 16 N/A 0.4 5 1.9 6 7 0.6 56 48 6 18 tr 0.05 0.7 17
Chocolate coated marshmallow 2 30 129 541 1 21 14 0.6 4 2.2 tr 6 0.9 46 43 11 29 tr 0.06 0.4 11
Chocolate sandwich 2 20 93 390 1 14 8 0.6 4 1.8 0 4 2.1 97 37 10 18 tr 0.03 0.8 17
Coconut macaroons, homemade 2 48 194 811 2 35 34 0.9 6 5.4 0 3 0.4 119 75 10 21 tr 0.05 0.4 2
Fig 2 32 111 466 1 23 15 1.5 2 0.4 0 20 0.9 112 66 9 20 0.1 0.07 0.8 17
Ginger snaps 2 14 58 244 1 11 3 0.3 1 0.3 0 11 0.9 92 48 7 12 tr 0.04 0.6 20
Graham crackers, plain or honey 2 14 59 248 1 11 4 0.4 1 0.2 0 3 0.5 85 19 4 15 tr 0.04 0.8 9
Molasses 2 30 129 539 2 22 5 0.3 4 1 0 22 1.9 138 104 16 29 0.1 0.08 1.3 44
Oatmeal, with raisins, commercial 2 26 117 489 2 18 6 0.7 5 1.2 0 10 0.7 100 37 9 36 0.1 0.06 1 19
Oatmeal, without raisins, homemade 2 30 134 561 2 20 N/A 0.7 5 1.1 11 32 0.8 179 55 13 50 0.1 0.05 0.8 14
Peanut butter sandwich 2 28 134 560 2 18 10 0.5 6 1.4 0 15 0.7 103 54 14 53 0.1 0.07 1.6 26
Peanut butter, homemade 2 40 190 794 4 24 N/A 1.5 10 1.8 12 16 0.9 207 92 16 46 0.1 0.08 2.1 32
Shortbread, commercial, plain 2 16 80 336 1 10 2 0.3 4 1 3 6 0.4 73 16 3 17 0.1 0.05 0.8 18
Shortbread, homemade 2 33 185 773 2 19 7 0.5 12 7.3 31 6 0.7 130 20 4 20 0.1 0.08 1.3 32
Animal crackers (arrowroot, social tea) 2 10 45 187 1 7 1 0.2 1 0.3 0 4 0.3 39 10 2 11 tr 0.03 0.5 17
Sugar cookies, commercial 2 30 143 600 2 20 11 0.2 6 1.6 15 6 0.6 107 19 4 24 0.1 0.06 1.2 25
Sugar cookies, homemade 2 32 142 592 2 25 16 0.4 4 1.1 8 18 0.6 72 23 3 23 0.1 0.07 1 24
Vanilla wafers 2 12 57 237 1 9 N/A 0.2 2 0.6 0 3 0.3 37 13 1 8 tr 0.03 0.5 8
Cakes
Angelfood, commercial (25 cm diam) 1/12 28 73 306 2 16 N/A 0.4 tr tr 0 40 0.1 212 26 3 9 tr 0.14 0.6 16
Angelfood, from mix (25 cm diam) 1/12 50 129 538 3 29 15 0.1 tr tr 0 42 0.1 255 68 4 116 tr 0.1 0.7 14
Banana bread, homemade (11 cm X 6 cm X 1 cm) 1 slice 60 196 818 3 33 N/A 0.7 6 1.3 26 13 0.8 181 80 8 35 0.1 0.12 1.4 29
Boston cream pie, commercial 1/6 92 232 970 2 39 33 1.3 8 2.2 34 21 0.3 132 36 6 45 0.4 0.25 0.7 17
Brownies, commercial (5 cm X 5 cm) 1 square 34 138 576 2 22 12 0.7 6 1.4 6 10 0.8 106 51 11 34 0 0.07 0.9 24
Brownies, homemade (5 cm X 5 cm) 1 square 36 168 702 2 18 N/A 0.8 10 2.6 26 21 0.7 123 63 19 48 0.1 0.07 0.8 14
Carrot, homemade with cream cheese icing (2 layer, 23 cm diam) 1/12 133 542 2266 5 70 52 1.5 28 3.8 73 49 1.6 201 131 10 70 0.2 0.22 2.7 57
Cheesecake, commercial (15 cm diam) 1/6 100 321 1342 6 26 N/A 0.4 23 9.9 55 51 0.6 207 90 11 93 tr 0.19 1.3 20
Cheesecake, from mix, no-bake type (20 cm diam) 1/8 149 407 1702 8 53 N/A 2.8 19 9.9 43 255 0.7 564 313 28 347 0.2 0.39 2.4 57
Cheesecake, plain, homemade with cherry topping (20 cm diam) 1/8 168 459 1920 11 55 45 0.8 23 8.8 75 65 1.6 496 146 12 124 tr 0.24 2.8 23
Chocolate, from mix, with icing (23 cm diam) 1/12 109 362 1513 4 61 47 2 13 1.9 43 63 1.6 396 177 27 141 0.1 0.13 1.9 26
Chocolate, frozen, commercial, with chocolate icing (1 layer, 5 cm X 20 cm diam) 1/6 85 282 1180 3 48 37 2 10 1 33 49 1 309 138 21 110 N/A N/A 1 20
Chocolate, homemade, with icing (2 layer, 23 cm diam) 1/12 109 408 1706 4 67 52 1.9 16 5 28 66 2.5 253 138 34 91 0.1 0.15 2 36
Coffee cake, cinnamon with crumb topping, commercial 1/10 57 237 991 4 26 N/A 1.1 13 3.3 18 31 1.1 199 70 12 61 0.1 0.13 1.7 46
Coffee cake, cinnamon with crumb topping, from mix (20 cm X 15 cm) 1/10 45 142 596 2 24 13 0.5 4 0.8 22 61 0.6 189 50 8 96 0.1 0.08 1.2 33
Fruitcake, commercial 1 piece 43 139 583 1 26 13 1.6 4 0.5 2 14 0.9 116 66 7 22 tr 0.04 0.6 14
Gingerbread, from mix (23 cm X 23 cm) 1/9 69 212 889 3 35 22 0.8 7 1.8 22 47 2.3 315 166 11 113 0.1 0.13 1.9 28
Pound cake, homemade (23 cm X 13 cm X 7.5 cm) 1/10 91 391 1633 5 42 22 0.4 23 4.1 96 22 2.1 368 66 7 59 0.2 0.23 3 62
Shortcake, biscuit-type, homemade (4 cm X 7.5 cm diam) 1 75 234 978 5 34 8 1 8 2.4 28 106 1.7 459 96 12 100 0.2 0.24 3.1 72
Sponge, commercial, individual shell 1 25 72 302 1 15 9 0.1 1 0.2 26 18 0.7 61 25 3 34 0 0.07 0.8 18
Sponge, homemade (25 cm diam) 1/12 63 187 782 5 36 N/A 0.2 3 0.8 107 26 1 144 89 6 63 0.1 0.19 1.7 33
White, from mix, with icing (2 layer, 23 cm diam) 1/12 109 363 1518 3 66 51 0.9 10 1.6 N/A 41 0.9 342 76 15 138 0.1 0.12 1.9 47
White, homemade, with icing (2 layer, 23 cm diam) 1/12 109 371 1553 3 70 56 0.3 9 2.5 1 50 1.3 205 55 5 41 0.1 0.14 1.9 33
White, frozen, commercial, with icing (1 layer, 5 cm X 20 cm diam) 1/6 85 283 1184 2 52 40 1 8 1 0 32 1 266 59 12 108 N/A N/A 1 37
Yellow, from mix, with icing (2 layer, 23 cm diam) 1/12 109 363 1519 4 64 47 0.9 11 2 46 60 1.1 338 74 15 137 0.1 0.14 2 57
Pies
Apple, commercial, 2 crust (23 cm diam) 1/8 125 296 1239 2 43 20 2 14 4.7 0 14 0.6 333 81 9 30 tr 0.03 0.9 54
Apple, homemade, 2 crust (23 cm diam) 1/8 155 411 1717 4 58 N/A 2.3 19 4.7 0 11 1.7 327 122 11 43 0.2 0.17 2.7 59
Banana cream, from mix, no-bake type (23 cm diam) 1/8 92 231 966 3 29 N/A 0.6 12 6.4 27 67 0.4 267 104 11 154 0.1 0.13 1.4 28
Butter tart 1 54 248 1038 2 29 15 0.7 14 5.6 30 22 1.1 164 109 10 35 0.1 0.1 1.5 35
Cherry, commercial, 2 crust (23 cm diam) 1/8 125 325 1359 3 50 18 1 14 3.2 0 15 2 308 101 10 36 0.2 0.16 2.5 50
Chocolate cream, commercial (20 cm diam) 1/6 113 344 1436 3 38 N/A 2.3 22 5.6 6 41 1.2 154 144 24 77 tr 0.12 1.4 19
Coconut cream, commercial (20 cm diam) 1/6 64 191 797 1 24 23 0.8 11 4.5 0 19 0.5 163 42 13 54 tr 0.05 0.4 5
Fried pie, fruit (13 cm X 10 cm) 1 128 404 1692 4 55 27 3.3 21 3.1 0 28 1.6 479 83 13 55 0.2 0.14 2.7 36
Lemon meringue, commercial (20 cm diam) 1/6 113 303 1267 2 53 27 1.4 10 2 51 63 0.7 165 101 17 119 0.1 0.24 1.1 40
Mincemeat pie, homemade, 2 crust (23 cm diam) 1/8 165 477 1995 4 79 47 4.3 18 4.4 0 36 2.5 419 335 23 69 0.2 0.17 2.7 59
Pecan, commercial (20 cm diam) 1/6 113 452 1890 5 65 32 4 21 4 36 19 1.2 479 84 20 87 0.1 0.14 1.5 61
Pumpkin, commercial (20 cm diam) 1/6 109 229 957 4 30 15 2.9 10 1.9 22 65 1.5 307 168 16 77 0.2 0.22 1.9 35
Sugar pie, homemade, 1 crust 1/8 88 407 1703 3 31 18 0.5 31 17.3 84 61 1.1 81 139 13 59 0.1 0.15 1.6 34
Other Baked Goods
Apple crisp, homemade 125 mL 128 206 863 2 39 25 1.8 4 0.9 0 45 1 449 100 10 36 0.1 0.1 N/A 31
Bread pudding with raisins, homemade 125 mL 106 162 677 6 24 15 0.9 5 1.8 61 124 1.2 252 228 18 111 0.1 0.26 2.1 31
Danish pastry, cinnamon (11 cm diam) 1 65 262 1095 5 29 13 0.8 15 3.7 14 46 1.3 241 81 12 70 0.2 0.17 2.8 60
Danish pastry, fruit (11 cm diam) 1 71 263 1102 4 34 20 1.3 13 3.5 81 33 1.3 251 59 11 63 0.2 0.16 2.2 49
Date squares, homemade 1 square 61 226 944 3 37 N/A 2.3 8 4.7 20 21 2 241 154 23 61 0.2 0.08 1.7 31
Doughnut, cake-type, plain (8 cm diam) 1 47 198 828 2 23 11 0.7 11 1.7 17 21 0.9 257 60 9 126 0.1 0.11 1.4 39
Doughnut, cake-type, plain, chocolate coated (9 cm diam) 1 57 270 1130 3 27 13 1.1 18 4.6 35 20 1.4 245 112 23 115 0.1 0.06 1.4 39
Doughnut, yeast-leavened, honey bun, glazed (9 cm x 6 cm) 1 60 242 1011 4 27 14 0.7 14 3.5 4 26 1.2 205 65 13 56 0.2 0.13 2.5 41
Doughnut, yeast-leavened, jelly filled (9 cm X 6 cm) 1 85 289 1209 5 33 18 0.8 16 4.1 22 21 1.5 249 67 17 72 0.3 0.12 2.8 88
Eclairs, custard filled, chocolate glaze 1 100 262 1096 6 24 7 0.6 16 4.1 127 63 1.2 337 117 15 107 0.1 0.27 2.1 63
Rice Krispies Squares™, commercial 1 square 22 91 381 1 18 N/A 0.1 2 0.3 0 1 0.3 77 9 3 9 0.3 0.3 3.7 38
Toaster pastries (Pop-Tarts™), brown sugar & cinnamon 1 50 206 862 3 34 N/A 0.5 7 1.8 0 17 2 212 57 12 67 0.2 0.29 2.8 21
Toaster pastries (Pop-Tarts™), fruit, frosted 1 55 215 900 2 39 20 0.4 6 1.5 0 16 3.9 387 81 13 75 0.2 0.2 N/A 39

You may wonder why the nutrition label of a food reports 0 grams of trans fat when
hydrogenated oil, partly hydrogenated oil or shortening are listed as ingredients. If the amount
of trans fat is lower than 0.2 g per serving, it can be rounded down to 0 g per serving.

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