Nutrient Value of Some Common Foods

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Dairy Foods and Other Related Products

Food Name Measure Weight (g) Energy (kcal) Energy (kJ) Protein (g) Carbohydrate (g) Total Sugar (g) Total Fat ( ) Saturated Fat (g) Cholesterol (g) Calcium (mg) Iron (mg) Sodium (mg) Potassium (mg) Magnesium (mg) Phosphorus (mg) Vitamin A (RAE) Vitamin D (mcg) Folate (DFE) Vitamin B12 (mcg) Riboflavin (mg)
Dairy Foods and Other Related Products  
Milk and Substitutes
Buttermilk 250 mL 259 104 432 9 12 12 2 1.4 10 300 0.1 272 391 28 230 18 0.2 13 0.57 0.4
Milk, chocolate, 1% M.F. 250 mL 264 166 695 9 28 26 3 1.6 8 304 0.6 161 449 34 272 153 2.6 13 0.9 0.44
Milk, chocolate, 2% M.F. 250 mL 264 190 795 8 27 26 5 3.3 18 301 0.6 158 446 34 269 145 2.6 13 0.9 0.43
Milk, skim 250 mL 259 88 368 9 13 13 tr 0.2 5 324 0.1 109 404 28 261 158 2.7 13 1.37 0.47
Milk, partly skimmed, 1% M.F. 250 mL 258 108 454 9 13 13 3 1.6 13 307 0.1 113 387 28 245 150 2.6 13 1.13 0.48
Milk, partly skimmed, 2% M.F. 250 mL 258 129 539 9 12 13 5 3.3 21 302 0.1 106 387 28 242 142 2.8 13 1.19 0.48
Milk, partly skimmed, 2% M.F., with added milk solids 250 mL 260 146 608 10 14 14 5 3.2 21 372 0.2 153 473 42 291 143 2.6 16 1.12 0.5
Milk, whole, 3.3% M.F. 250 mL 258 155 647 8 12 14 8 5.4 26 291 0.1 103 369 26 235 72 2.7 13 1.13 0.47
Rice beverage, flavoured and unflavoured, enriched 250 mL 259 127 531 tr 26 N/A 2 0.2 0 319 0.2 91 72 10 36 52 2.2 96 1.03 0.03
Soy beverage, chocolate, enriched 250 mL 257 162 673 6 26 20 4 0.6 0 323 1.2 136 367 38 131 180 2.6 29 1.8 0.67
Soy beverage, original and vanilla, enriched 250 mL 257 110 465 7 13 9 4 0.5 0 316 1.1 120 313 38 110 142 2.7 23 2.19 0.47
Soy beverage, unsweetened, enriched 250 mL 257 85 354 7 4 1 4 0.5 0 318 1.2 95 308 41 82 160 3.1 18 2.85 0.53
Processed Milk
Milk, condensed, sweetened, canned (Eagle Brand™) 15 mL 19 62 260 2 11 11 2 1.1 7 55 tr 25 72 5 49 14 N/A 2 0.09 0.08
Milk, evaporated, partly skimmed, canned, diluted, 2% M.F. 250 mL 258 122 512 10 15 13 3 1.6 10 369 0.3 149 422 35 264 104 2.9 11 0.28 0.41
Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F. 15 mL 16 15 62 1 2 2 tr 0.2 1 44 tr 18 51 4 32 12 0.3 1 0.03 0.05
Milk, evaporated, skim, canned, diluted, 0.2% M.F. 250 mL 259 105 438 10 15 15 tr 0.2 5 392 0.4 157 446 38 262 159 2.9 12 0.32 0.42
Milk, evaporated, skim, canned, undiluted, 0.2% M.F. 15 mL 16 13 53 1 2 2 tr tr 1 47 tr 19 54 4 32 19 0.4 1 0.04 0.05
Milk, evaporated, whole, canned, diluted, 7.8% M.F. 250 mL 258 178 744 9 13 13 10 6.3 39 349 0.3 143 403 33 270 86 2.9 11 0.21 0.42
Milk, evaporated, whole, canned, undiluted, 7.8% M.F. 15 mL 16 21 89 1 2 2 1 0.8 5 42 tr 17 48 4 32 10 0.3 1 0.03 0.05
Milk, reconstituted, from skim milk powder 250 mL 259 86 360 8 13 13 tr 0.1 4 301 0.1 137 410 30 237 170 2.6 12 0.96 0.42
Skim milk powder mL 1 5 22 1 1 1 tr tr tr 18 tr 8 25 2 14 10 0.2 1 0.06 0.03
Milk Beverages
Chocolate milk, chocolate flavour powder + 2% milk 250 mL 279 207 863 9 33 N/A 6 3.4 20 321 0.8 176 531 59 274 143 2.8 N/A 0.92 0.46
Chocolate milk, syrup + 2% milk 250 mL 298 238 998 10 38 N/A 5 3.3 21 319 1 158 489 60 298 146 2.8 15 0.95 0.45
Eggnog 250 mL 268 362 1516 10 36 23 20 11.9 158 349 0.5 145 443 51 293 121 1.1 3 1.21 0.51
Hot chocolate, aspartame sweetened, powder + water 250 mL 270 78 326 3 15 9 1 0 0 127 1.1 240 569 46 189 38 N/A 3 0.35 0.29
Hot chocolate, homemade with cocoa + 2% milk 250 mL 264 203 851 9 28 26 6 3.8 21 277 1.3 116 520 61 277 135 2.6 13 1.11 0.48
Hot chocolate, powder + 2% milk 250 mL 264 255 1068 10 41 37 6 3.8 20 318 0.5 272 595 55 327 126 2.5 11 1.52 0.62
Hot chocolate, powder + water 250 mL 291 160 669 2 34 30 2 0.9 3 64 0.5 206 285 35 125 0 N/A 0 0.52 0.23
Instant breakfast powder + 2% milk 250 mL 280 260 1087 16 36 12 5 3.1 24 555 3.9 286 811 61 459 444 2.6 12 2.21 1.41
Milk shake, chocolate 250 mL 249 296 1240 8 53 52 7 4.2 27 329 0.8 276 558 40 314 45 1 12 0.8 0.55
Milk shake, vanilla 250 mL 249 279 1166 10 44 44 8 4.7 30 364 0.2 237 456 30 286 62 0.5 17 1.3 0.49
Yogourts and Fermented Milk Products
Drinkable yogourt 200 mL 207 145 607 5 24 24 3 2.1 12 191 0.2 81 257 23 157 N/A 0.2 25 0.58 0.23
Fresh cheese (Danimal™, Minigo™) 1 60 68 286 3 10 10 2 1.1 6 138 0.1 32 84 7 50 N/A N/A N/A N/A N/A
Kefir, plain 175 mL 165 104 433 6 7 6 6 3.8 25 187 0.1 70 250 19 148 58 0.2 23 0.33 0.3
Yogourt parfait with berries and granola 175 mL 188 233 973 7 40 3 5 2.7 14 208 2.2 119 337 36 201 23 0 40 0.59 0.31
Yogourt, plain, 1-2% M.F. 175 mL 181 114 477 10 13 13 3 1.8 11 332 0.1 127 424 31 261 25 N/A 20 1.01 0.39
Yogourt, plain, 2-4% M.F. 175 mL 181 129 538 9 12 8 5 3.3 17 292 0.1 111 412 28 246 31 N/A 21 1.03 0.42
Yogourt, plain, fat-free 175 mL 189 79 332 8 11 9 tr 0 6 253 0.1 113 368 26 215 N/A 1.8 N/A 0.89 0.32
Yogourt, vanilla or fruit, 1-2% M.F. 175 mL 185 183 767 7 30 25 4 2.3 17 227 0.1 98 335 20 167 N/A N/A N/A 0.31 0.15
Yogourt, vanilla or fruit, fat-free 175 mL 181 116 484 8 21 19 tr tr 4 229 0.2 103 349 20 163 N/A N/A N/A 0.59 N/A
Yogourt, vanilla or fruit, fat-free with sugar substitute 175 mL 189 94 394 7 16 14 tr 0 6 205 0.2 92 311 22 179 N/A 1.4 N/A 0.72 0.27
Cheese
Blue 50 g 50 177 738 11 1 tr 14 9.3 38 264 0.2 698 128 12 194 99 0.2 18 0.61 0.19
Brick 50 g 50 186 776 12 1 tr 15 9.4 47 337 0.2 280 68 12 226 146 0.2 10 0.63 0.18
Brie 50 g 50 167 699 10 tr tr 14 8.7 50 92 0.3 315 76 10 94 87 0.2 33 0.83 0.26
Camembert 50 g 50 150 628 10 tr tr 12 7.6 36 194 0.2 421 94 10 174 121 0.2 31 0.65 0.24
Cheddar 50 g 50 202 843 12 1 tr 17 10.5 53 361 0.3 311 49 14 256 133 0.1 9 0.42 0.19
Cheddar, low fat (18% M.F.) 50 g 50 141 590 14 1 N/A 9 5.8 28 453 0.1 363 47 18 292 75 N/A 10 0.83 0.15
Cottage cheese (1% M.F.) 125 mL 119 86 359 15 3 3 1 0.8 5 73 0.2 500 103 6 160 13 N/A 14 0.75 0.2
Cream cheese, light 30 mL 30 70 294 3 2 tr 5 3.4 17 34 0.5 90 51 2 44 56 N/A 5 0.18 0.09
Cream cheese, regular 30 mL 29 103 430 2 1 tr 10 6.5 32 24 0.4 87 35 2 31 108 N/A 4 0.12 0.06
Edam 50 g 50 179 747 12 1 1 14 8.8 45 366 0.2 483 94 15 268 122 0.5 8 0.77 0.19
Feta 50 g 50 132 552 7 2 2 11 7.7 46 247 0.3 558 31 10 169 63 0.2 16 0.87 0.44
Goat cheese, soft 50 g 50 134 561 9 tr tr 11 7.3 23 70 1 184 13 8 128 144 0.2 6 0.1 0.19
Gouda 50 g 50 178 745 13 1 1 14 9 58 350 0.1 410 61 15 273 83 0.2 11 0.78 0.17
Gruyere 50 g 50 207 864 15 tr tr 16 9.5 55 506 0.1 168 41 18 303 136 0.2 5 0.8 0.14
Imitation cheese 50 g 50 120 500 8 6 4 7 4.4 18 281 0.2 673 121 15 356 57 0 4 0.2 0.22
Mozzarella (22.5% M.F.) 50 g 50 141 588 10 1 1 11 6.8 39 269 0.1 187 34 10 186 90 0.1 4 0.33 0.13
Mozzarella, partially skimmed (16.5% M.F.) 50 g 50 127 531 13 1 1 8 5.2 29 323 0.1 241 42 12 239 64 0.1 5 0.41 0.16
Parmesan, grated 15 mL 6 27 114 2 tr tr 2 1.1 6 70 0.1 97 8 2 46 8 tr 1 0.14 0.03
Processed cheese food, thin slices 1 21 78 327 5 tr tr 7 4.1 20 115 tr 310 35 6 107 53 tr 2 0.15 0.07
Processed cheese food, thin slices, light 1 21 50 209 4 2 2 3 1.8 11 110 tr 331 69 7 173 53 tr 4 0.23 0.1
Processed cheese spread (Cheez Whiz™) 30 mL 31 90 375 5 3 N/A 7 4.1 17 174 0.1 503 75 9 271 N/A 0.1 2 0.12 0.13
Processed cheese spread, light (Light Cheez Whiz™) 30 mL 31 69 287 6 4 3 3 2.2 13 178 tr 491 107 9 317 91 N/A N/A N/A 0.2
Ricotta cheese, partly skimmed milk 125 mL 131 181 756 15 7 tr 10 6.5 41 356 0.6 164 164 20 240 140 N/A 17 0.38 0.24
Romano, grated 15 mL 6 25 103 2 tr tr 2 1.1 7 67 tr 76 5 3 48 6 tr tr 0.07 0.02
Swiss (Emmental) 50 g 50 190 795 13 3 1 14 8.9 46 396 0.1 96 39 19 284 110 0.6 3 1.67 0.15
Swiss, processed, thin slices 1 21 70 291 5 tr tr 5 3.3 18 161 0.1 285 45 6 159 41 0.2 1 0.26 0.06
Cream
Half and half, 10% M.F. 15 mL 15 18 76 tr 1 tr 2 1 5 16 tr 6 20 2 15 15 tr tr 0.05 0.02
Sour cream, 14% M.F. 15 mL 15 22 93 tr 1 tr 2 1.3 6 16 tr 6 19 1 14 17 0.1 2 0.04 0.02
Sour cream, light, 5% M.F. 15 mL 16 21 89 1 1 tr 2 1 6 22 tr 11 33 2 11 14 N/A 2 0.07 0.02
Table cream (coffee cream), 18% M.F. 15 mL 15 28 118 tr 1 tr 3 1.7 9 15 tr 6 19 1 13 25 0.1 tr 0.04 0.02
Whipped, pressurized 60 mL 15 39 164 tr 2 1 3 2.1 12 15 tr 20 22 2 14 29 0.1 tr 0.04 0.01
Whipping cream, 35% M.F., not whipped 15 mL 15 49 207 tr tr tr 5 3.3 19 10 tr 5 12 1 9 62 0.1 1 0.03 0.02
Whipping cream, 35% M.F., sweetened, whipped 60 mL 30 100 419 1 3 2 10 6.2 36 19 tr 10 23 2 17 117 0.2 1 0.05 0.03
Imitation Cream Products
Coffee whitener, frozen liquid 15 mL 15 21 87 tr 2 2 2 0.3 0 1 tr 12 29 0 10 tr 0 0 0 0
Coffee whitener, powdered mL 2 11 45 tr 1 1 1 0.6 0 tr tr 4 16 tr 8 tr 0 0 0 tr
Coffee whitener, powdered, light mL 2 9 36 tr 1 1 tr 0.1 0 tr tr 5 18 0 3 tr 0 tr 0 0
Dessert topping, frozen 60 mL 19 60 253 tr 4 4 5 4.1 0 1 tr 5 3 tr 2 1 0 0 0 0
Dessert topping, frozen, low fat 60 mL 19 42 175 1 4 4 2 2.1 tr 14 tr 14 19 1 14 1 N/A 1 0.04 0.02
Dessert topping, powdered, prepared with 2% milk 60 mL 20 37 153 1 3 3 2 2 1 19 tr 12 31 2 18 9 0.2 1 0.07 0.03
Dessert topping, pressurized 60 mL 18 47 196 tr 3 3 4 3.4 0 1 tr 11 3 tr 3 1 0 0 0 0
Pudding
All flavours, instant, from mix, prepared with 2% milk 125 mL 139 149 623 4 27 23 3 1.6 9 141 0.2 391 206 18 307 65 1.3 6 0.54 0.23
Chocolate, ready-to-eat 1 unit 99 138 575 3 23 18 4 0.7 3 89 0.5 128 178 21 79 10 N/A 3 0 0.15
Chocolate, ready-to-eat, fat-free 1 unit 99 96 402 3 20 15 tr 0.2 1 72 0.8 168 139 19 75 47 N/A 4 0.22 0.15
Rice, homemade 125 mL 119 160 669 4 32 19 2 1.2 7 115 0.3 55 211 18 112 51 1 5 0.24 0.19
Rice, ready-to-eat 1 unit 99 161 675 2 22 N/A 7 1.2 1 51 0.3 84 59 8 67 25 0.1 3 0.21 0.07
Tapioca, ready-to-eat 1 unit 99 118 493 2 19 18 4 0.6 1 83 0.2 157 95 8 78 0 N/A 3 0.21 0.1
Tapioca, ready-to-eat, fat-free 1 unit 99 88 368 2 20 16 tr 0 1 50 0.3 210 52 5 40 32 N/A 2 0.15 0.1
Vanilla, ready-to-eat 1 unit 99 128 534 2 22 20 4 0.6 7 87 0.1 134 112 8 67 6 N/A 0 0.1 0.14
Vanilla, ready-to-eat, fat-free 1 unit 99 92 385 2 22 16 tr tr 1 59 0.4 211 71 7 49 40 N/A 3 0.19 0.12

Fortified soy beverages can be an important source of
calcium and vitamin D for people who do not drink milk.

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