6

93
42
18
10
4
15
56

0.2
1.9
1.1
1
0.2
0.2
1.5
1.6

cg

te/m

/mg

tr
30

fola

3 1.1
12 n/a

tr
4
5
tr
tr
tr
tr
tr

iron

t/g

0.5
0
n/a
0.3
2.6
1.9
2.6
4.8

m/m

ciu

l fa

C H AT E L A I N E

cal

2
4

/g

18
306

tota

Asparagus, steamed, 5 spears

Avocado, medium-size

1
0
48
31
21
16
20
14

ibre

1
12
3
tr
tr
tr
1
4

s/g

5
84
243
123
82
55
78
62

ry f

eta

l di

/g

Alfalfa sprouts, 125 mL

Anchovies, canned in oil, drained, 10
Apple crisp, 125 mL
Apple juice, canned or bottled, 250 mL
Apple, raw, with skin, medium-size
Applesauce, unsweetened, 125 mL
Apricots, dried, 60 mL
Artichoke, steamed, medium-size

ate

ydr

al

/kc

tein

pro

rgy

ene

boh

car

Most listings: Nutrient Value of

Some Common Foods, Health Canada
USDA Nutrient Database
** Source: Manufacturer
Nutrient values may vary slightly
* Source:

tota

6
5
7
tr
4
1
3
64

15 0.5 110
19
2 113

yo ur g ui d e to 4 2 5+ foo d s

jan u ary 2008

0.4
0.5
0.1
3.2
0.8
0.4
0.1
2.5

cg

te/m

/mg

5
4
1
16
13
7
3
17

fola

56 14.7
43 12.3
17 3.8

14
16
6

iron

297
238
94

4
16
1
1
6
1
tr
tr

m/m

0
0
0.1
1.9
n/a
1.9
0.9
n/a

t/g

1
tr
tr
48
33
27
2
14

ciu

11
10
1
9
3
1
tr
6

l fa

/g

ibre

86
182
15
245
196
105
12
66

cal

tota

s/g

ate

al

/g

tein

ry f

eta

l di

tota

ydr

boh

car
pro

/kc

rgy

ene
Bacon
Back, grilled, 47 g
Breakfast, broiled or pan-fried, 32 g
Bacon bits, simulated, 5 mL
Bagel, plain, 10-cm diameter
Banana bread, made with margarine, 60 g
Banana, medium-size
Barbecue sauce, 15 mL
Bean sprouts, stir-fried, 250 mL
Beans
Baked, canned with pork, 250 mL
Kidney, boiled, 250 mL
Lima, boiled, 125 mL

2
2
1
20
7
22
1
91

4 163 4.4 100

1 52 5.5 242
tr 25 1.8 14

Snap, steamed, 125 mL

Beef
Eye-of-round roast, roasted, 88 g
Flank steak, broiled, 86 g
Ground, lean, broiled, 70 g
Ground, regular, broiled, 76 g
Rib-eye steak, broiled, 86 g
Short ribs, 88 g
Standing rib roast, 88 g
Stewing beef, 98 g
Tenderloin, broiled, 86 g
Top sirloin steak, broiled, 86 g
Beef broth, ready to serve, 284 mL

23

155
197
174
220
174
364
194
194
172
160
20

24
27
20
18
25
20
25
32
24
25
3

5 1.6
0
0
0
0
0
0
0
0
0
0
tr

0
0
0
0
0
0
0
0
0
0
0

tr
6
9
10
16
7
31
10
6
8
6
1

30 0.8

22

4
5
6
8
6
16
8
9
6
15
17

6
7
8
7
7
4
7
11
6
9
6

1.6
1.8
2
1.9
1.9
1.6
2
3.7
3.1
2.7
0.5

IronFeeling tired? Your iron levels may be low.

Get more energy by eating red meat, whole grains,
legumes and dried fruit.

C H AT E L A I N E

yo ur g ui d e to 4 2 5+ foo d s

jan u ary 2008

7 105 1.2
1
4 0.6
tr
5 0.1
tr 84 0.9
9
5 0.6

3
1
5
36
2

480

16

50 1.8

33

43
95
151
40

tr
1
1
2

9 n/a
4
0
13
0
9 1.8

0
0
0
tr

191
63
43
11
114

0
2
1
1
5

28
1
12 n/a
11
2
2 1.4
2
0

cg

/mg

te/m

fola
15
14
21
72

t/g

iron

m/m

ciu

cal

18
tr
17 0.1
17 0.1
14 0.7

/g

ibre

l fa

tota

17

s/g

ate

/g

40

al

/kc

tein

ry f

eta

l di

tota

ydr

boh

car
pro

rgy

ene
Beef pot pie, commercial, 200 g
Beer
De-alcoholized (0.5% alcohol), 250 mL
Light (4% alcohol), 1 bottle
Regular (5% alcohol), 1 bottle
Beets, sliced, boiled, 125 mL
Biscuits
From mix, plain or buttermilk, 57 g
From refrigerated dough, 21 g
Blueberries, fresh, 125 mL
Bok choy, steamed, 125 mL
Bologna, 42 g

Bread
Mixed grain, 1 slice, 26 g
Rye, 1 slice, 32 g
White, 1 slice, 25 g
White, calorie-reduced, 1 slice, 23 g
Whole wheat, 1 slice, 28 g
Bread pudding, 125 mL
Bread sticks, 2
Bread stuffing, from mix, 125 mL
Broccoli, boiled, 3 stalks
Brownies, homemade, 36 g
Brussels sprouts, boiled, 4
Bun, hamburger or hotdog

65
83
67
48
70
224
82
188
31
168
33
123

3
3
2
2
3
7
2
3
3
2
2
4

12
15
12
10
13
33
14
23
6
18
7
22

1.8
2
0.6
2.1
2
n/a
n/a
3.1
2.7
n/a
3
n/a

1 24 0.9
1 23 0.9
1 27 0.8
1 22 0.7
1 20 0.9
8 152 1.5
2
4 0.9
9 34 1.2
tr 51 0.9
10 21 0.7
tr 30
1
2 60 1.4

12
16
8
8
14
17
6
18
56
5
50
12

C H AT E L A I N E

yo ur g ui d e to 4 2 5+ foo d s

jan u ary 2008

cg

/mg

te/m

fola

iron

t/g

m/m

ciu

cal

ibre

l fa

tota

s/g

ate

ry f

tr
9
1

tr
0
12
0
4 1.3

12
3
tr
2 301 0.1
tr 25 0.1

tr
13
16

128
484
257
198
207
93
122

3
5
4
4
3
2
1

29
52
20
32
34
22
25

tr
29
18
8
7
1
3

2
13
12
7
7
45
2

n/a
n/a
1.7
n/a
2.1
1.9
0.4

103
105
17

/g

eta

l di

tota

12

/g

12

tein

ydr

12

al

/kc

boh

car
pro

rgy

ene

Butter, 15 mL
Buttermilk, 250 mL
Cabbage, boiled, 125 mL
Cakes
Angel food, from mix, / cake
Carrot, cream cheese icing, / cake
Cheesecake, commercial, / cake
Chocolate, from mix, / cake
Gingerbread, from mix, / cake
Cantaloupe, /
Caramels, 4

42
28
41
70
46
29
44

0.1
1.4
0.5
2.1
2.2
0.6
tr

Carrots
Raw, 1 medium-size
Boiled, 125 mL
Cauliflower, boiled, 125 mL
Celery, raw, 1 stalk
Cereals, cold
All Bran, Kelloggs, 36 g**
Bran Flakes, Post, 34 g**
Cheerios, General Mills, 30 g**
Corn Flakes, Kelloggs, 30 g**
Grape-Nuts, Post, 58 g**
Harvest Crunch, Quaker, 45 g**
Puffed Wheat, Quaker, 15 g**

35
37
15
6

1
1
1
tr

8
9
3
1

1.9
2.2
0.7
0.6

tr
tr
tr
tr

22
26
10
16

0.4
0.5
0.2
0.2

11
11
29
11

12

31 4.8

22

90

27

110
120
110
208
220

4
4
2
6
4

27
22
26
47
31

5 0.5 2% 30% 10%

3
2 4% 30% 8%
1
tr
1
4 18
5
1 0.2% 90% 100
3
9 2% 6% 11

55 2.4 11.5 1.4

tr

0 4%

B
C

Whole grains Feel hungry a lot? Bran cereal

or whole-wheat bread will keep you feeling full
longer. The high fibre aids digestion, too.

C H AT E L A I N E

your g ui d e to 4 2 5 + foo ds

jan u ary 2008

11

cg

/mg

te/m

fola

iron

m/m

t/g

/g

ibre

s/g

l fa

ciu

cal

tota

ry f

ate

100
2
110
5
215 5.8

eta

l di

tota

/g

Oatmeal, large flakes, 175 mL

Cheeseburgers
Single patty, plain, 102 g

tein

Oatmeal, apple-cinnamon, 1 pouch

ydr

al

/kc

Cereals, cooked
Cream of wheat, 175 mL
Oat bran, 175 mL

boh

car
pro

rgy

ene

Rice Krispies, Kelloggs, 28 g**

Special K, Kelloggs, 29 g**
Vector, Kelloggs, 55 g**

24
0
tr
22
0
tr
44 2.7 2.8

4 3.7 17
6 3.9 17
22 3.9 81

54
65

2
5

11 0.7
19 3.4

tr
1

2 1.9 n/a
16 1.4 10

136

26 2.5

23 4.8

10

99

18 2.7

13

12

319

15

32 n/a

15 141 2.4

27

Double patty with the works, 166 g

Cheese
Blue, 53 g
Camembert, 16 g
Cheddar, 52 g
Cheddar, processed, light, 42 g
Cottage, 2% MF, 125 mL
Cream, 50 mL
Cream, fat-free, 100 g*
Feta, 125 mL
Goat, 21% MF, 50 mL
Mozzarella, 16.5% MF, shredded, 125 mL
Parmesan, grated, 125 mL

417

21 35

186
47
211
117
107
171
96
216
139
157
241

11
1
3
tr
13
1
9
5
16
4
4
1
14 5.8
12
3
10
tr
15
2
22
2

n/a

21 171 3.4

23

0 15 279 0.2
0
4 61 0.1
0 17 378 0.4
0
7 256 0.2
0
2 82 0.2
0 17 39 0.6
0 1.4 185 0.2
0 17 403 0.5
0 11 73
1
0 10 404 0.1
0 16 727 0.5

19
10
10
8
16
6
37
26
6
5
4

Calcium Women need calcium for strong bones.

Good sources include yogourt, cheese, skim milk
and calcium-fortified soy drinks.

C H AT E L A I N E

your g ui d e to 4 2 5 + foo ds

jan u ary 2008

13

218
282
168
271
99
41
515

30
41
18
48
9
5
24

0
0
0
0
0
0
0
0
0
0
1
0
39 n/a

10
12
10
7
7
1
29

5
19
20
23
5
10
60

cg

/mg

10 301 0.2
15 541 0.4
1 37
tr
1 10 0.3

2 n/a
4
0
1
0
11 0.7

t/g

9
16
1
1

/g

134
260
18
49

te/m

fola

iron

m/m

ibre

l fa

ciu

cal

tota

s/g

ate

ry f

eta

l di

tota

/g

tein

ydr

al

/kc

boh

car
pro

rgy

ene
Swiss, processed, thin slices, 42 g
Cheese fondue, 125 mL
Cheese sauce, 15 mL
Cherries, fresh, 10
Chicken
Breast, meat and skin, roasted, / breast
Dark meat, no skin, roasted, 1 leg and back
Ground, cooked, 82 g
Light meat, no skin, roasted, / chicken
Wing, meat and skin, roasted, 1
Chicken broth, condensed, diluted, 250 mL
Chicken fillet sandwich, plain

2
5
1
3

0.6
5
2.3 12
1.3 n/a
1.9
5
0.4
1
0.5
5
4.7 29

Chicken pot pie, commercial, 200 g

Chickpeas, canned, 250 mL
Chili con carne, 125 mL
Chili peppers, 60 mL
Chocolate mousse, 125 mL
Chocolate syrup, 15 mL
Clam-and-tomato juice, canned, 250 mL
Clams, canned, 125 mL
Club soda, 250 mL
Cocoa
Homemade with 2% milk, 250 mL
Made with powder and water, 250 mL

498
302
135
9
472
75
117
125
0

16
13
13
tr
9
1
2
22
0

49
57
12
2
35
13
28
4
0

1.8
n/a
n/a
n/a
n/a
n/a
n/a
0
n/a

203
147

10
4

31 2.6
32 n/a

Coconut, shredded, 125 mL

240

23 2.5

26 40
2 18
3 81 3.4 169
4 36 2.7 16
tr
2 0.2 3
35 213 1.4 34
3 22 0.3 1
tr 31 1.5 41
2 78 23.6 24
0 13
tr 0
6 333
2 138
17

1.2 16
0.5 0
0.9

C H AT E L A I N E

your g ui d e to 4 2 5 + foo ds

jan u ary 2008

15

/mg

te/m

fola

iron

21
tr
tr

0
0
1 n/a
3
0

1
0
2

13 0.4
5 0.1
1 0.1

10
tr
0

3
107
44

tr
0
1

tr n/a
27 n/a
8 n/a

0
0
2

10 0.1
8 0.1
29 0.4

0
0
17

48
79
47
56

1
1
tr
1

7
10
7
11

2
4
2
1

2
8
3
10

0.2
n/a
0.3
0.7

0.3
0.3
0.4
0.5

cg

94
5
33

t/g

m/m

/g

ibre

l fa

ciu

cal

tota

/g

s/g

ate

al

tein

ry f

eta

l di

tota

ydr

boh

car
pro

/kc

rgy

ene

Cod, baked or broiled, 90 g

Coffee, brewed, 250 mL
Coffee whitener, powdered, 15 mL
Cola
Aspartame-sweetened, 250 mL
Regular, 250 mL
Coleslaw with dressing, 125 mL
Cookies
Chocolate chip, commercial, 10 g
Chocolate chip, from mix, 16 g
Chocolate sandwich, 10 g
Fig bars, 16 g

1
1
0
2

Gingersnaps, 7 g
29
Shortbread, from recipe, with butter, 11 g
60
Corn
Canned, cream style, 125 mL
97
Canned, niblets, 125 mL
88
On or off cob, boiled, 1 ear
131
Corn chips, 10
97
Corned beef, brisket, 71 g
127
Cornish game hen, meat and skin, roasted, / 298
Couscous, cooked, 125 mL
82

2
3
4
1
13
25
3

25
22
30
10
1
0
17

1.8
2.3
4.5
0.8
0
0
0.6

1
1
2
6
8
21
tr

Crab, canned, 125 mL

Crab, imitation, made from pollock, 125 mL
Crabcakes, 60 g

15
9
12

0
7
tr

0
0
0

1
1
5

71
73
93

tr
1

5 0.2
6 n/a

1
4

5 0.4
2 0.3
4
6
2
23
6
15
6

tr
1

0.5
0.5
0.7
0.2
1.3
1
0.3

61
55
56
4
4
2
11

72 0.6
9 0.3
63 0.6

30
1
25

C H AT E L A I N E

your g ui d e to 4 2 5 + foo ds

jan u ary 2008

17

18
14
8
8
1

0.6
3
0.6
4
0.5
4
0.4
1
tr n/a

2 16
tr
62 118 0.1
22 42
tr
12 21 1.2
tr 15 0.3
13 33 1.3

cg

/mg

te/m

fola

3
1
3
tr
tr

iron

0.3
0.3
1.7
0
0.2

m/m

t/g

1
0
5
0
2
0
26 1.6
3 0.8
34 1.3

l fa

tr
4
1
5
1
4

ciu

7
9
11
40
7

cal

1
1
1
tr
tr

/g

s/g

ibre

tota

/g

tein

al

/kc

ate

ry f

eta

l di

tota

ydr

boh

car
pro

rgy

ene

Crackers
Cheese, 4
60
Saltines, 4
52
Whole wheat, 4
71
Cranberry juice cocktail, bottled, 250 mL
155
Cranberry sauce, 15 mL
27
Cream
Half and half, 10% MF, 15 mL
18
Whipping, 35% MF, not whipped, 250 mL 582
Whipping, 35% MF, whipped, 125 mL
206
Croissants, 57 g
231
Cucumbers, peeled and sliced, 250 mL
14
Danish pastry, fruit, 11-cm diameter
263

tr
7
3
16
14
11

Dates, dried, 10
Dessert topping, frozen, 125 mL
Doughnuts
Cake-type, plain, 8-cm diameter
Yeast-leavened, jelly-filled, 85 g
Duck, no skin, roasted, /
Eggnog, 7% MF, 250 mL
Eggplant, pieces, boiled, 250 mL

228
108

2
tr

61 7.1
8
0

198
289
222
361
28

2
5
26
10
1

23 0.8
33 n/a
0
0
36
0
7 2.5

Eggs
Hard-cooked, 1 large
78
Poached, 1 large
74
Scrambled, with milk and margarine, 125 mL 225

6
6
16

Falafel, 17 g

29

1
tr

10
0

11 21 0.9
16 21 1.5
12 13
3
20 349 0.5
tr
6 0.4

4
14
11
2
15

0
0
0

5
5
16

25 0.6
24 0.7
95 1.7

22
18
42

3 n/a

8 0.3

10

1
1
3

tr
9

27
2

C
D
E
F

C H AT E L A I N E

your g ui d e to 4 2 5 + foo ds

jan u ary 2008

19

cg

/mg

te/m

fola

iron

t/g

m/m

ciu

l fa

/g

ibre

477 6 122 17.4

227 13 20
0
149
5 16 n/a
60
1 16 1.4
81
tr 18 n/a
102
0 26 n/a
131
tr 32 n/a
65
tr 14 n/a
71
1 17 n/a
163
1 40 0.3
39
1 10 2.1
99
1 23 1.4

cal

tota

s/g

ate

ry f

eta

l di

tota

/g

tein

ydr

al

/kc

boh

car
pro

rgy

ene
Figs, dried, 10
Fish sticks, 83 g
French toast, with 2% milk, margarine, 65 g
Fruit cocktail, canned, juice pack, 125 mL
Fruit leather, 1
Fruit punch drink, powdered, 250 mL
Fruit punch juice drink, frozen, 250 mL
Fudge, chocolate, 17 g
Gelatin dessert, from mix, 125 mL
Grape juice, canned or bottled, 250 mL
Grapefruit, white, /
Grapefruit juice, unsweetened, 250 mL

2 269 4.2 14
10 17 0.6 15
7 65 1.1 15
tr 10 0.3
3
1
7 0.2 n/a
0 44 0.1
tr
1 18 0.6
0
1
7 0.1
tr
0
2
tr
0
tr 24 0.6
7
tr 14 0.1 12
tr 18 0.5 27

Grapes, 10
Gumdrops, 10
Ham, roasted, 70 g
Hamburgers
Single patty, plain, 90 g

36
135
125

tr
0
16

9 0.6
35 n/a
0
0

tr
0
6

6 0.1
1 0.1
6 0.9

2
0
2

274

12

31

n/a

12

63 2.4

25

540

34

40

n/a

27 102 5.9

47

Halibut, baked or broiled, 159 g

223

42

Health bars
Granola, hard, plain, 1

118

16 1.3

15 0.7

10

18 1.1

19 0.8

Double patty with the works, 226 g

Granola, hard, chocolate chip, 1

95 1.7

22

Granola, soft, nuts and raisins, 1

127

18 1.6

24 0.6

Granola, soft, plain, 1

125

19 1.3

30 0.7

F
G
H

C H AT E L A I N E

your g ui d e to 4 2 5 + foo ds

jan u ary 2008

21

/mg

te/m

fola

iron

0.1
tr
0.1 39
2.3 29
4.4 101

3 20 n/a
2 19 n/a
2 16 n/a
5 358 n/a
tr 13 0.2
0 26 n/a
1
4 1.4

8
6
8
65
tr
tr
tr

76
84
89
60
4
1
49

0.6
0.1
0.1
4.6
0.1
0.3
0.6

cg

1
8
24
70

t/g

m/m

/g

ibre

l fa

ciu

cal

tota

s/g

ate

ry f

eta

l di
0
tr
15
23

/g

18
0
12
1
18 n/a
41 n/a

65
tr
45
1
242 10
433 17
151
134
140
1,911
49
104
22

tota

tein

10

ydr

al

/kc

boh

car
pro

rgy

ene
Honey, 15 mL
Honeydew melon, /
Hotdog, plain, 98 g
Hummus, 125 mL
Ice cream
Chocolate, 125 mL
Strawberry, 125 mL
Vanilla, 125 mL
Icing, chocolate, creamy, from mix, 1 pkg
Jams and preserves, 15 mL
Jellybeans, 10
Kale, steamed, 125 mL

11
8
3
0
7
0
9

0
0
4
22
28
5
42

C H AT E L A I N E

0
0
1.3
0.8
n/a
1.2
8.9

27
6
tr
0
0
tr
1

cg

20
24
tr
1
tr
1
19

te/m

332
160
17
64
105
17
243

/mg

tr
9
tr

fola

4 0.3
2
0
11 2.6

tr
10
1

iron

t/g

16
135
46

m/m

/g

ibre

l fa

ciu

cal

tota

s/g

ate

/g

tein

ry f

eta

l di

tota

ydr

boh

car
al

/kc

rgy

pro

ene
Ketchup, 15 mL
Kielbasa, 61 g
Kiwi, medium-size
Lamb
Chops, domestic rib, broiled, 92 g
New Zealand leg, roasted, 88 g
Leeks, sliced, boiled, 125 mL
Lemon juice, fresh-squeezed, 250 mL
Lemonade, from concentrate, 250 mL
Lemon, medium-size
Lentils, cooked, 250 mL

3 0.1
2
27 0.9
3
20 0.3 n/a
17
6
16
18
8
15
40

yo ur g ui d e to 4 2 5 + foo ds

1.7
2
0.6
0.1
0.4
0.3
7

13
0
13
33
6
6
378

jan u ary 2008

27

/mg

7
4
15

1
1
2
1
70
1
7
0

184
116
166

23
18
6

cg

7
0
1
0
2 n/a

1
1
1
1
2
tr
tr
0

te/m

fola

m/m

iron

t/g

l fa

0.2
0.3
0.8
0.7
0.4
tr
0.4
tr

8
8
11
9
278
4
20
115

ibre

19
11
40
21
26
1
22
0

s/g

/g

ciu

cal

tota

ate

tr
tr
tr
tr
1
tr
tr
0

/g

0.6
n/a
0.9
1
n/a
tr
1.4
0

al

/kc

tein

ry f

eta

l di

tota

ydr

boh

car
pro

rgy

ene
Lettuce
Boston, 250 mL
Iceberg, 250 mL
Loose-leaf, 250 mL
Romaine, 250 mL
Licorice, strawberry, 75 g pkg
Lime juice, fresh-squeezed, 15 mL
Lime, medium-size
Liquor (gin, rum, vodka, whisky), 50 mL
Liver
Beef, pan-fried, 85 g
Chicken, simmered, diced, 125 mL
Liverwurst, 50 mL

43
33
29
80
0
1
5
0

9 5.3 187
10 6.3 570
29 3.1 14

Lobster, boiled or steamed, diced, 125 mL

Macaroni, cooked, 250 mL
Macaroni and cheese, packaged, 250 mL
Mango, medium-size
Maple syrup, 15 mL
Margarine
Becel, tub, canola and linola oil, 10 g**
Becel, tub, light, canola and linola oil, 10 g**
Imperial, tub, canola and soya oil, 10 g**
Lactantia, tub, soya oil, 10 g**
Parkay, hard, soya and canola oil, 10 g**
Marmalade, 15 mL
Marshmallow, 1

75
209
406
135
52

16
7
12
1
0

70
35
70
70
60
50
23

0
0
0
0
0
tr
tr

1
42
49
35
13

0
1.8
2.4
4.1
n/a

0
0
0
0
0
0
tr
0
0
0
13 n/a
6 n/a

tr 47 0.3
1 10 2.1
18 167 2.7
1 21 0.3
tr 13 0.2
8
4
8
8
7
0
tr

0
0
0
0
0
8
tr

0
0
0
0
0
tr
tr

0
0
0
0
tr
7
tr

L
M

Folate Women need folate for healthy

pregnancies. Good sources include romaine
lettuce, lentils, broccoli and asparagus.

7
10
14
2
0

C H AT E L A I N E

your g ui d e to 4 2 5 + foo ds

jan u ary 2008

29

27 1.6
12
0
12
0
13
0
12
0
45 0.6

5
3
5
tr
9
6

150

24 n/a

cg

8
8
9
9
8
6

te/m

189
108
128
90
158
251

/mg

tr
5
tr

fola

24 0.9
1
0
8 0.6

3
0
1

iron

t/g

112
46
39

m/m

/g

ibre

l fa

ciu

cal

tota

/g

s/g

ate

al

/kc

tein

ry f

eta

l di

tota

ydr

boh

car
pro

rgy

ene

Matzo, plain, 1
Mayonnaise, reduced fat, 15 mL
Melba toast, 2 small
Milk
Chocolate, 2% MF, 250 mL
Partly skimmed, 1% MF, 250 mL
Partly skimmed, 2% MF, 250 mL
Skim, 250 mL
Whole, 3.3% MF, 250 mL
Milkshake, chocolate, 250 mL
Muffins
Blueberry, from mix, 50 g

4 0.9
4
n/a n/a n/a
9 0.4
3
300
317
314
319
308
279

0.6
0.1
0.1
0.1
0.1
0.7

13
13
13
13
13
10

12 0.6

Bran, from mix, 50 g

English, 52 g
Mushrooms
Raw, 6 medium-size
Boiled, 125 mL
Mussels, steamed, 15 small
Mustard, prepared, 15 mL
Nachos with cheese, 68
Nectarine, medium-size
Noodles, egg, cooked, 250 mL

138
133

3
4

27
22
90
12
346
67
225

2
2
12
1
9
1
8

23 n/a
26 n/a
5
4
4
1
36
16
42

1.4
1.8
0
0.4
n/a
2.2
3.7

5
1

16 1.3
98 1.4

8
15

tr
5 1.3
tr
5 1.4
2 17 3.5
1 13 0.3
19 272 1.3
1
7 0.2
2 20 2.7

23
15
40
1
10
5
12

Nuts
Almonds, dry-roasted, 125 mL

428

12

18 8.2

38 206 2.8

47

Cashews, dry-roasted, 125 mL

415

11

24 n/a

34

50

33 4.3

M
N

C H AT E L A I N E

your g ui d e to 4 2 5 + foo ds

jan u ary 2008

31

0
0
0
0
0
0

0
0
0
0
0
0

14
14
14
14
14
14

51
81
22
28
50

2.7
2.4
7.8
1.3
1.3

36
62
48
24
35

0
0
0
0
tr 0.1
tr
tr
0
0
tr
tr

0
0
0
0
0
0

cg

0
0
0
0
0
0

te/m

122
123
121
121
122
122

/mg

37
42
43
21
33

fola

18
4
16 6.8
12 12.1
11 2.3
10 2.5

13
13
20
6
8

iron

t/g

430
463
435
246
339

m/m

/g

ibre

s/g

l fa

ciu

cal

tota

/g

ate

al

/kc

tein

ry f

eta

l di

tota

ydr

boh

car
pro

rgy

ene

Mixed, dry-roasted, 125 mL

Mixed, oil-roasted, 125 mL
Pine nuts, 125 mL
Pistachios, dry-roasted, 75 mL
Walnuts, 125 mL
Oils
Canola, 15 mL
Corn, 15 mL
Olive, 15 mL
Peanut, 15 mL
Sesame, 15 mL
Soybean, 15 mL

Sunflower, 15 mL
Olives, canned, 4 large
Onion rings, 5
Onions
Raw, chopped, 125 mL
Boiled, chopped, 125 mL
Orange juice, bottled, 250 mL
Orange, medium-size
Oysters, boiled or steamed, 5 medium-size
Pancake syrup, bottled, 15 mL
Pancake, from mix, with milk, egg and oil, 1
Papaya, medium-size
Parsnips, boiled, sliced, 125 mL

122
20
204

0
tr
3

0
0
1 0.5
19 1.1

32
49
116
62
82
57
83
121
67

1
2
2
1
8
0
3
2
1

7
11
26
15
5
15
11
31
16

1.4
1.9
n/a
2.4
0
n/a
n/a
5.3
2.7

14
2
13
tr
tr
1
tr
3
0
3
tr
tr

0
0
15 0.6
16 0.8
17
24
26
52
54
tr
82
75
30

0.2 16
0.3 17
0.4 48
0.1 40
7.2
8
tr
0
0.5
4
0.3 n/a
0.5 48

N
O
P

Oils Make your oil, spread and dressing choices

heart-healthy. Good sources: olive oil and nonhydrogenated canola margarine.

0
0
6

C H AT E L A I N E

your g ui d e to 4 2 5 + foo ds

jan u ary 2008

33

6
6
17
26

62
66
5

4
4
tr

2.1
1.8
6.9
5.1

17
17
39
1

11
4
12 3.7
1 0.3

tr
tr
tr

30
12
42
19

cg

9
8
18
1

10 1.9
6 1.1
4 0.1

te/m

185
194
456
100

/mg

2
4
tr

fola

42 1.8
1
0
10 1.7

9
10
1

iron

t/g

221
78
37

m/m

/g

ibre

s/g

l fa

ciu

cal

tota

/g

ate

al

/kc

tein

ry f

eta

l di

tota

ydr

boh

car
pro

rgy

ene
Pasta, with egg, fresh, 250 mL
Pastrami, 57 g
Peach, medium-size
Peanut butter
Natural, 30 mL
Smooth, fat, sugar and salt added, 30 mL
Peanuts, dry-roasted, 125 mL
Pear, with skin, medium-size
Peas
Green, canned, 125 mL
Green, frozen, boiled, 125 mL
Pepper, black, 5 mL

12
4
3

0.9 81
0.6 24
1.8 113
0.4 12

18 0.9 40
20 1.3 50
9 0.6 n/a

Pepper sauce, 5 mL
Pepperoni, 55 g
Peppers
Green, sweet, raw, 1
Green, sweet, chopped, boiled, 125 mL
Red, sweet, raw, 1
Red, sweet, chopped, boiled, 125 mL
Perch, ocean, baked or broiled, 100 g
Phyllo dough, 1 sheet
Pickles
Cucumber, dill, 1
Cucumber, sweet, 1

tr

tr

tr

tr

1 0.1

tr

273

12

24

6 0.8

44
20
44
20
121
57

1
1
1
1
24
1

11
5
11
5
0
10

2.3
1.1
2.3
1.1
0
n/a

tr 15 0.8
tr
6 0.3
tr 15 0.8
tr
6 0.3
2 137 1.2
1
2 0.6

36
11
36
11
10
3

12
41

tr
tr

3 0.7
11 0.4

tr
tr

6 0.3
1 0.2

1
tr

C H AT E L A I N E

your g ui d e to 4 2 5 + foo ds

jan u ary 2008

35

3 117 0.6
5 101 1.5

59
27

19
10
18
21
10
tr
tr
1
2

cg

/mg

te/m

fola

6
9
8
7
16
61
10
14
22

n/a
1.4
n/a
4
2.9
0.3
1.1
1
4.8

21 1.3
21 n/a

iron

8
13

m/m

140
184

1.7
0.7
2.5
1.2
1.5
0.7
0.3
1.6
2

t/g

l fa

ciu

cal

11
63
36
19
65
45
6
52
10

/g

58
53
79
65
30
36
11
33
35

ibre

4
2
4
5
4
1
tr
5
6

tota

s/g

ry f

ate

eta

l di

tota

/g

411
303
477
452
229
148
44
165
170

al

tein

/kc

ydr

boh

car
pro

rgy

ene
Pies
Apple, from recipe, 2 crusts, / pie
Lemon meringue, commercial, / pie
Mince, from recipe, 2 crusts, / pie
Pecan, commercial, / pie
Pumpkin, commercial, / pie
Pineapple juice, canned, 250 mL
Pineapple, fresh, 90 g
Pita, white, 16.5-cm diameter
Pita, whole wheat, 16.5-cm diameter
Pizza
Cheese, / medium-size
Cheese, meat, vegetables, / medium-size

Pepperoni, / medium-size
Plum, fresh, 1
Popcorn
Air-popped, 250 mL
Oil-popped, 250 mL
Caramel-coated, 250 mL
Popover, from mix, 33 g
Popsicles, 1
1

Pork
Back ribs, roasted, 70 g
Chop, lean, pan-fried, 69 g

181
36

10
1

20 1.4
9 1.1

7
tr

65 0.9
3 0.1

32
74
160
67
54

1
1
1
3
0

7
8
29
10
14

1.3
1.5
1.9
n/a
n/a

tr
4
5
1
0

1
1
13
9
0

259
160

20
22

0
0

0
0

21
7

53
1

0.2
0.4
0.3
0.6
0

2
3
1
6
0

32
1
16 0.7

2
4

Loin, rib end, roasted, 88 g

199

25

10

26 1.1

Spareribs, 75 g

238

21

16

35 1.4

C H AT E L A I N E

your g ui d e to 4 2 5 + foo ds

jan u ary 2008

37

tr
tr
5
9
5
6
tr
tr

cg

4.6
2.5
n/a
1.8
n/a
1.6
0.1
2.7

te/m

51
30
20
23
19
17
4
47

/mg

5
3
2
3
2
3
tr
2

fola

220
129
131
180
124
120
19
192

4
7
11

iron

t/g

l fa

7 0.6
10 0.8
15
2

m/m

ciu

cal

1
1
4

/g

64
108
189

al

/g

ibre

tota

s/g

tein

/kc

ate

ry f

eta

l di

tota

ydr

boh

car
pro

rgy

ene
Potato chips
Barbecue-flavoured, 10
Plain, 10
Potato salad, 125 mL
Potatoes
Baked, flesh and skin, 202 g
Boiled, flesh and skin, 150 g
French fries, commercial, 10 strips
Hash browns, from frozen, 125 mL
Mashed, with 2% milk, butter, 125 mL
Scalloped, from mix, 125 mL
Pretzels, hard, plain, 10 sticks
Prune juice, canned, 250 mL

6 0.3
4 0.3
25 0.9

11
9
9

20
13
5
12
30
47
2
32

22
15
14
5
9
12
4
1

2.7
1.3
0.7
1.2
0.3
0.5
0.2
3.2

Prunes, dried, 10
Puddings
Chocolate, instant, with 2% milk, 125 mL
Chocolate, ready to eat, 125 mL
Vanilla, instant, with 2% milk, 125 mL
Vanilla, ready to eat, 125 mL
Puff pastry, from frozen, 1 shell
Radicchio, chopped, 250 mL
Radishes, raw, 10
Raisins, 125 mL
Raspberries, 125 mL
Red snapper, baked or broiled, 170 g
Rhubarb, cooked, with sugar, 125 mL

201

158
184
156
155
223
10
8
230
32
218
147

5
4
4
3
3
1
tr
2
1
45
tr

53 6.1
29
31
30
26
18
2
2
61
8
0
40

n/a
n/a
n/a
n/a
n/a
n/a
1
2.8
3.2
0
2.5

tr
3
6
3
4
15
tr
tr
tr
tr
3
tr

43 2.1
162
124
155
105
4
8
9
38
14
68
184

0.5
0.7
0.1
0.2
1
0.2
0.1
1.6
0.4
0.4
0.3

3
6
4
6
0
4
25
12
3
17
10
7

P
R

C H AT E L A I N E

yo ur g ui d e to 4 2 5 + foo ds

jan u ary 2008

39

cg

/mg

21 0.9
22 0.4
14 0.4

te/m

fola

2
1
tr

iron

t/g

l fa

48 3.1
61 0.9
37 1.4

m/m

ciu

cal

/g

s/g

ibre

tota

ry f

ate

5
6
4

eta

/g

tein

al

/kc
232
282
171

l di

tota

ydr

boh

car
pro

rgy

ene

Rice, cooked
Brown, long-grain, 250 mL
White, long-grain, 250 mL
White, long-grain, instant, 250 mL
Rice cakes
Brown, plain, 1
White, plain, 1
Roast beef sandwich, plain, 1
Rolls
Crusty, 57 g
Dinner, 28 g
Salad dressings
Blue cheese, 15 mL
Creamy caesar, low-cal, 15 mL

8
6
7

35
1
7 0.4
tr
35 0.8 7.3 0.3 0.3
346 22 33 n/a 14

1 0.1
2
n/a n/a n/a
54 4.2 40

167
85

6
2

2
2

54 1.9
34 0.9

9
9

75
28

tr
tr

8
3

13
11

1
tr

30 n/a
14 0.9
1
1

0
0

tr
0

Italian, low-cal, 15 mL
Ranch, low-cal, 15 mL
Salami, 42 g

8
26
108

tr
tr
6

Salmon
Baked or broiled, 154 g
Smoked, 20 g
Sockeye, canned, 125 mL
Salsa, 15 mL
Salt, 5 mL
Sardines, canned and drained, 4

280
23
129
4
0
100

39
4
13
tr
0
12

0
0
0
0
0
0
1 0.3
0
0
0
0

24

5 3.1

220

14

Sauerkraut, 125 mL
Sausage
Italian, 68 g

1
1
2

tr
0
0

tr
2
8

tr
tr
6
0
16 1.1

0
1
1

13 23 1.6
1
2 0.2
8 181 0.7
tr
8 0.1
0
1
tr
5 183 1.4

45
tr
11
2
0
4

tr
17

37 1.8
16

30

R
S

C H AT E L A I N E

your g ui d e to 4 2 5 + foo ds

jan u ary 2008

41

/mg

te/m

fola

iron

9
11

2
2

0
0

25
2

7 0.8
17 0.2

626
52
236
140

40
2
8
1

16
2
10
31

16.6
0.9
3.7
n/a

51
5
20
2

52
89
28
55

17.9
1.3
1.5
0.1

69
9
96
4

145
54
36
149

13
12
3
31

7
0
0
0
6 2.4
0
0

7
1
tr
2

40
21
36
23

0.8
1.7
1.7
0.4

5
5
25
12

cg

269
72

t/g

m/m

/g

ibre

s/g

l fa

ciu

cal

tota

/g

ate

al

/kc

tein

ry f

eta

l di

tota

ydr

boh

car
pro

rgy

ene
Pork and beef, 68 g
Scallops, steamed, 3 large
Seeds
Pumpkin and squash, roasted, 125 mL
Sesame, dried, 15 mL
Sunflower, dry-roasted, 75 mL
Sherbet, orange, 125 mL
Shrimp
Breaded and fried, 12 medium-size
Boiled, 10 large
Snow peas, boiled, 125 mL
Sole, baked or broiled, 127 g

1
5

Soups
Chicken noodle, chunky, 284 mL
Chicken noodle, with water, 250 mL
Clam chowder, with milk, 250 mL
Cream of chicken, with milk, 250 mL
Cream of mushroom, with milk, 250 mL
Minestrone, with water, 250 mL
Split pea with ham, chunky, 284 mL
Tomato, with water, 250 mL
Vegetable beef, with water, 250 mL
Sour cream
Light, 15 mL*
Regular, 14% MF, 15 mL

210
79
157
188
201
87
222
90
83

15
4
10
8
6
5
13
2
6

20
10
18
16
16
12
32
18
11

n/a
1
0
0.3
0.4
1
4.6
1.2
0.7

7 29 1.7
3 18 0.8
5 201 1.6
10 193 0.7
13 192 0.6
3 36
1
5 40 2.6
2 13 1.9
2 18 1.2

6
2
10
8
11
17
5
15
11

20 0.4 0.6

0 1.8

16

tr 1.7

22

16

tr

tr

C H AT E L A I N E

yo ur g ui d e to 4 2 5 + foo ds

jan u ary 2008

43

cg

/mg

te/m

fola

iron

t/g

l fa

m/m

ciu

cal

/g

14
16
2
42
21
4
9
2
4
51

ibre

9
9
2
7
2
3
1
tr
tr
22

tota

s/g

ate

ry f

eta

l di

tota

/g

tein

al
140
100
12
209
143
22
42
9
18
456

ydr

boh

car
pro

/kc

rgy

ene
Soy-based beverage
So Good Original, 250 mL**
Fat-free, 250 mL
Soy sauce, 15 mL
Spaghetti, cooked, 250 mL
Spaghetti sauce, tomato, canned, 125 mL
Spinach, steamed, 125 mL
Squash, winter, cubed, baked, 125 mL
Steak sauce, 15 mL
Strawberries, 5 medium-size
Submarine sandwich with cold cuts, 228 g

0
5 308 1.1 13.2
0 0.25 308 1.1 13.2
0
0
3 0.5
2
2.4
1 10 2.1 10
1.9
6 37 0.9 28
2.6
tr 129 3.4 139
1.9
1 15 0.4 30
0.2
tr
4 0.2
1
1.3
tr
8 0.2 11
n/a 19 189 2.5 55

Sugar
Brown, 15 mL
White, granulated, 15 mL
Sweet potato, baked, skin removed, 1
Taco shell, 13-cm diameter
Taco, prepared, fast food, 1 small
Tahini sesame butter, 15 mL
Tangerine, medium-size
Tea, brewed, 250 mL
Tofu, calcium-fortified*
Firm, 100 g
Regular, 100 g
Soft, 100 g

35
49
117
61
369
31
37
3

0
0
2
1
21
1
1
0

9
13
28
8
27
1
9
1

0
0
3.4
1.1
n/a
0.5
0.8
n/a

0
8 0.2
0
tr
tr
tr 32 0.5
3 21 0.3
21 221 2.4
3 22 0.5
tr 12 0.1
0
0 0.1

tr
0
26
1
24
5
17
13

77
8
3 0.4 4.5 162 1.5
76 8.1 1.9 0.3 4.8 350 5.4

33
15

61 6.6 1.8 0.2 3.7 111 1.1

44

S
T

C H AT E L A I N E

your g ui d e to 4 2 5 + foo ds

jan u ary 2008

45

cg

23 1.5
18
1

te/m

/mg

1.5
1.4
n/a
1.3
1.1
1.2
n/a
0
0
0

fola

6
9
16
12
19
11
71
0
0
0

tr
tr

iron

t/g

11 1.8
9 1.8

m/m

/g

ibre

l fa

ciu

cal

tota

1
1
4
1
3
1
22
17
20
20

s/g

26
35
74
56
114
90
732
118
92
143

ry f

2
2

ate

/g

tein

al

/kc
44
39

eta

l di

tota

ydr

boh

car
pro

rgy

ene
Tomato juice, canned, 250 mL
Tomato sauce, canned, 125 mL
Tomatoes
Raw, 1
Stewed, canned, 125 mL
Sun-dried, 125 mL
Tortilla, corn, 18-cm diameter
Tortilla, wheat, 18-cm diameter
Tortilla chips, plain, 10
Trail mix, 250 mL
Trout, baked or broiled, 62 g
Tuna, light, canned in water, 125 mL
Tuna, white, canned in oil, 125 mL

51
12

tr
6 0.6 18
tr 44
1
7
1 31 2.6 19
1 44 0.3
4
2 14 1.2
4
5 28 0.3
2
47 124 4.8 113
5 34 1.2
6
1
9 1.2
3
6
3 0.5
4

Tuna salad, 125 mL

Turkey
Dark meat, roasted, 84 g
Light meat, roasted, 84 g
Turkey pot pie, commercial, 200 g
Turnips, mashed, 125 mL
Veal
Cutlets, pan-fried, 84 g
Loin, roasted, 88 g
Vegetable juice cocktail, canned, 250 mL
Waffle, frozen, 10-cm diameter
Watermelon, 1-in (2.5-cm) slice
White sauce, 250 mL

203

17

10 n/a

10

18 1.1

155
129
376
15

24
25
12
1

0
0
0
0
39 n/a
4 1.6

6
2
19
tr

29
2
15 1.1
24 1.8
18 0.2

8
5
19
8

127
154
49
98

26
23
2
2

0
0
0
0
12 1.4
15 0.9

2
6
tr
3

4
19
28
86

14
14
54
19

74

16 0.9

18 0.4

388

10

24 0.5

28 312 0.9

13

1.7
0.7
1.1
1.7

T
V
W

C H AT E L A I N E

your g ui d e to 4 2 5 + foo ds

jan u ary 2008

47

/mg

te/m

fola

iron

2
2

0
0

9
7

4 0.4
36 0.8

2
2

90
85

tr
tr

2
1

0
0

0
0

10 0.5
11 0.4

2
tr

177
7
110
9
116 3.2
121
3
144
5
10
1

cg

5
4

t/g

l fa

m/m

ciu

cal

/g

ibre

tota

s/g

109
93

al

/g

tein

/kc

ate

ry f

eta

l di

tota

ydr

boh

car
pro

rgy

ene

Wieners
Beef and pork, 1
Chicken, 1
Wine
Table, red, 125 mL
Table, white, 125 mL
Yogourt
Fruit bottom, 12% MF, 175 g
Plain, 12% MF, 175 g
Frozen, low-fat, 125 mL
Frozen, vanilla, 125 mL
Yogourt beverage (kefir), 200 mL
Zucchini, raw, sliced, 125 mL

31
0
3 214 0.1 20
12
0
3 320 0.1 21
21 n/a 2.2 n/a n/a n/a
18 n/a
4 109 0.2
5
28
0
2 220 0.2 25
2 1.2
tr 10 0.3 15