Nutrient Value of Some Common Foods

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Fruit and Fruit Juices

Food Name Measure Weight (g) Energy (kcal) Energy (kJ) Protein (g) Carbohydrate (g) Total Sugar (g) Total Dietary Fibre (g) Total Fat (g) Calcium (mg) Iron (mg) Sodium (mg) Potassium (mg) Magnesium (mg) Phosphorus (mg) Vitamin A (RAE) Beta-carotene (mcg) Lycopene (mcg) Folate (DFE) Vitamin C (mg) Vitamin B12 (mcg)
Fruit and Fruit Juices  
Fruit
Apple with skin (7 cm.diam) 1 138 72 300 tr 19 14 2.6 tr 8 0.2 1 148 7 15 4 37 0 4 6 0
Applesauce, unsweetened 125 mL 129 55 232 tr 15 13 1.5 tr 4 0.2 3 97 4 9 1 17 0 1 13 0
Apricots, dried 3 21 67 281 1 17 N/A 1.2 tr 13 1.3 3 389 13 33 133 0 0 1 2 0
Apricots, raw 3 105 50 211 1 12 10 2.1 tr 14 0.4 1 272 11 24 101 1149 0 9 11 0
Avocado 1/2 101 161 672 2 9 1 6.7 15 12 0.6 7 487 29 52 7 62 0 81 10 0
Banana 1 118 105 439 1 27 14 2.1 tr 6 0.3 1 422 32 26 4 31 0 24 10 0
Blackberries 125 mL 76 33 137 1 7 4 4 tr 22 0.5 1 123 15 17 8 97 0 19 16 0
Blueberries, frozen, unsweetened 125 mL 82 42 174 tr 10 7 2.6 1 7 0.1 1 44 4 9 2 23 0 6 2 0
Blueberries, raw 125 mL 77 44 182 1 11 8 2 tr 5 0.2 1 59 5 9 2 25 0 5 7 0
Cherries, sweet 10 68 43 179 1 11 9 1.4 tr 9 0.2 0 151 7 14 2 26 0 3 5 0
Clementine 1 74 35 146 1 9 7 1.3 tr 22 0.1 1 131 7 16 N/A N/A N/A 18 36 0
Cranberries, dried, sweetened 60 mL 31 95 396 tr 25 20 1.8 tr 3 0.2 1 12 2 2 0 0 0 0 tr 0
Dates, dried 3 25 70 294 1 19 16 2 tr 10 0.3 tr 163 11 15 0 1 0 5 tr 0
Figs, dried 2 17 42 175 1 11 8 1.6 tr 27 0.3 2 114 11 11 tr 1 0 2 tr 0
Figs, raw 1 50 37 155 tr 10 8 1.5 tr 18 0.2 1 116 9 7 4 43 0 3 1 0
Fruit cocktail, canned, juice pack 125 mL 125 58 240 1 15 14 1.3 tr 10 0.3 5 119 9 18 19 193 0 4 3 0
Fruit cocktail, canned, light syrup pack 125 mL 128 73 304 1 19 18 1.3 tr 8 0.4 8 114 6 14 13 133 0 4 2 0
Fruit salad, tropical, canned, heavy syrup pack 125 mL 136 117 489 1 30 N/A 1.8 tr 18 0.7 3 178 18 10 8 102 N/A 12 24 0
Fruit salad, tropical, canned, juice pack 125 mL 131 70 272 1 18 16 1.1 tr 17 0.3 4 160 14 10 8 96 0 4 16 0
Grapefruit, pink or red 1/2 123 52 216 1 13 8 2 tr 27 0.1 0 166 11 22 71 844 1745 16 38 0
Grapefruit, white 1/2 118 39 163 1 10 9 2.1 tr 14 0.1 0 175 11 9 2 17 0 12 39 0
Grapes 20 100 69 289 1 18 15 1.2 tr 10 0.4 2 191 7 20 3 39 0 2 11 0
Groundcherries 10 49 26 108 1 5 N/A N/A tr 4 0.5 tr 75 N/A 19 17 210 N/A 3 5 0
Kiwifruit 1 76 46 194 1 11 7 2.3 tr 26 0.2 2 237 13 26 3 40 0 19 70 0
Lychees (litchis) 10 96 63 265 1 16 15 1.2 tr 5 0.3 1 164 10 30 0 0 0 13 69 0
Mango 1/2 104 67 282 1 18 15 1.9 tr 10 0.1 2 161 9 11 39 461 0 14 29 0
Melon, cantaloupe, cubes 125 mL 85 29 120 1 7 7 0.6 tr 8 0.2 14 226 10 13 143 1708 0 18 31 0
Melon, honeydew, cubes 125 mL 90 32 136 tr 8 7 0.7 tr 5 0.2 16 205 9 10 3 27 0 17 16 0
Melon, watermelon, cubes 125 mL 80 24 100 tr 6 5 0.3 tr 6 0.2 1 90 8 9 22 243 3639 2 7 0
Nectarine 1 136 60 250 1 14 11 2.3 tr 8 0.4 0 273 12 35 18 204 0 7 7 0
Orange 1 131 62 258 1 15 12 2.3 tr 52 0.1 0 237 13 18 8 93 0 39 70 0
Papaya, cubes 125 mL 74 29 121 tr 7 4 1.3 tr 18 0.1 2 190 7 4 17 204 0 28 46 0
Peach 1 98 38 160 1 9 8 1.9 tr 6 0.2 0 186 9 20 16 159 0 3 6 0
Peach, canned halves or slices, juice pack 125 mL 132 58 243 1 15 14 1.7 tr 8 0.4 5 169 9 22 25 250 0 4 5 0
Peach, canned halves or slices, light syrup pack 125 mL 133 72 300 1 19 18 1.7 tr 4 0.5 7 129 7 15 24 233 0 4 9 0
Peach, canned halves or slices, water pack 125 mL 129 31 129 1 8 6 1.7 tr 3 0.4 4 128 6 13 35 340 0 4 4 0
Pear with skin 1 166 96 403 1 26 16 5 tr 15 0.3 2 198 12 18 2 22 0 12 7 0
Pear, canned halves, juice pack 125 mL 131 66 274 tr 17 13 2.1 tr 12 0.4 5 126 9 16 0 4 0 1 2 0
Pear, canned halves, light syrup pack 125 mL 133 76 316 tr 20 16 2.1 tr 7 0.4 7 88 5 9 0 0 0 1 2 0
Pear, canned halves, water pack 125 mL 128 37 155 tr 10 8 2 tr 5 0.3 3 68 5 9 0 0 0 1 1 0
Pineapple, canned, juice pack 125 mL 132 79 330 1 21 19 1.2 tr 18 0.4 1 160 18 8 3 30 0 7 12 0
Pineapple, cubes 125 mL 82 42 174 tr 11 8 1.1 tr 11 0.2 1 88 10 7 2 28 0 16 46 0
Plantain, baked or boiled, sliced 125 mL 81 94 395 1 25 11 1.9 tr 2 0.5 4 378 26 23 37 300 0 21 9 0
Plum 1 66 30 127 tr 8 7 1.1 tr 4 0.1 0 104 5 11 11 125 0 3 6 0
Pomegranate (9.5 cm diam) 1/2 77 53 220 1 13 13 0.5 tr 2 0.2 2 200 2 6 2 31 0 5 5 0
Prunes, dried 3 25 60 253 1 16 10 1.8 tr 11 0.2 1 184 10 17 10 99 0 1 tr 0
Prunes, dried, cooked, without added sugar 60 mL 63 67 281 1 18 16 3.6 tr 12 0.3 1 202 11 19 11 109 0 0 2 0
Raisins 60 mL 37 110 460 1 29 22 1.3 tr 18 0.7 4 275 12 37 0 0 0 2 1 0
Raspberries 125 mL 65 34 141 1 8 3 4.2 tr 16 0.4 1 98 14 19 1 8 0 14 17 0
Rhubarb, frozen, cooked, with added sugar 125 mL 127 147 615 tr 40 36 2.5 tr 184 0.3 1 122 15 10 5 56 0 6 4 0
Strawberries 7 84 27 113 1 6 4 1.9 tr 13 0.4 1 129 11 20 1 6 0 20 49 0
Strawberries, frozen, unsweetened 125 mL 117 41 170 1 11 5 1.8 tr 19 0.9 2 173 13 15 2 32 0 20 48 0
Tangerine (mandarin) 1 84 45 186 1 11 9 1.5 tr 31 0.1 2 139 10 17 11 130 0 13 22 0
Tangerine (mandarin), canned, juice pack, drained 125 mL 100 38 159 1 9 8 1.2 tr 12 0.3 5 136 11 11 25 298 0 5 34 0
Fruit Juices
Apple juice, ready-to-drink, vitamin C added 125 mL 126 59 249 tr 15 14 0.1 tr 9 0.5 4 150 4 9 0 0 0 tr 52 0
Cranberry juice cocktail, ready-to-drink, vitamin C added 125 mL 134 76 318 0 19 16 0.1 tr 4 0.2 3 24 3 3 0 0 0 0 48 0
Cranberry juice, unsweetened, ready-to-drink 125 mL 134 61 257 1 16 16 0.1 tr 11 0.3 3 103 8 17 3 36 0 1 12 0
Cranberry-apple juice-drink, ready-to-drink, low Calorie, vitamin C added 125 mL 127 24 100 tr 6 6 0.1 0 13 0.1 6 57 4 1 1 8 0 0 41 0
Grape juice, frozen, sweetened, diluted, vitamin C added 125 mL 132 67 281 tr 17 17 0.1 tr 5 0.1 3 28 5 5 0 7 0 1 20 0
Grape juice, ready-to-drink, vitamin C added 125 mL 132 81 337 1 20 20 0.1 tr 12 0.3 4 174 13 15 0 7 0 4 32 0
Grapefruit juice, ready-to-drink unsweetened or freshly squeezed 125 mL 130 50 210 1 12 12 0.4 tr 10 0.3 1 206 14 17 1 11 0 13 44 0
Grapefruit juice, ready-to-drink, sweetened 125 mL 132 61 254 1 15 15 0.1 tr 11 0.5 3 214 13 15 0 4 0 13 36 0
Lemon juice, canned or bottled 15 mL 15 3 14 tr 1 tr 0.1 tr 2 tr 3 16 1 1 tr tr 0 2 4 0
Lime juice, canned or bottled 15 mL 16 3 14 tr 1 tr 0.1 tr 2 tr 2 12 1 2 tr 2 0 1 1 0
Nectar, apricot 125 mL 133 74 310 tr 19 18 0.8 tr 9 0.5 4 151 7 12 88 1042 0 1 44 0
Nectar, mango 125 mL 133 68 281 tr 17 17 0.4 tr 23 0.5 7 32 4 3 46 533 0 9 20 0
Orange and grapefruit juice, ready-to-drink 125 mL 130 56 235 1 13 13 0.1 tr 10 0.6 4 206 13 18 8 26 0 18 38 0
Orange juice, frozen, diluted 125 mL 132 59 247 1 14 11 0.3 tr 12 0.1 1 250 13 21 7 22 0 58 51 0
Orange juice, ready-to-drink 125 mL 132 58 242 1 13 N/A 0.3 tr 13 0.2 1 250 14 14 5 61 0 24 43 0
Orange juice, ready-to-drink, refrigerated, vitamin D and calcium added 125 mL 132 58 242 1 13 N/A 0.3 tr 185 0.2 1 250 14 14 5 N/A 0 N/A 43 0
Orange, strawberry and banana juice, ready-to-drink 125 mL 124 57 237 1 15 13 0.2 tr 14 0.3 5 124 12 15 1 21 0 21 31 0
Pineapple juice, ready-to-drink, vitamin C added 125 mL 132 74 309 tr 18 13 0.3 tr 22 0.3 1 177 17 11 0 4 0 30 32 0
Pomegranate juice, ready-to-drink 125 mL 128 72 300 0 20 17 0 0 0 0 5 215 N/A N/A 0 N/A N/A N/A 0 0
Prune juice, ready-to-drink 125 mL 135 96 402 1 24 22 1.4 tr 16 1.6 5 373 19 34 0 3 0 0 6 0

Did you know that fruit «juice» does not contain added sugar?
You can tell if sugar or sweeteners have been added to a product by looking for
the words «drink», «beverage», «cocktail» or «punch».

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