Excel Calorie Counter 2007 Recipe

Instructions
Excel Recipe Nutrients Calculator
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Notes
Most food data was obtained from Health Canada
http://www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/nutrient_value-valeurs_nutritives-e
The food data is provided as an example only.

Please check package labels for accurate calorie counts.
Consult your physician for diet advice and recommended daily calorie count.
valeurs_nutritives-eng.php
alorie count.
Date Target Calories 2000 1940 Remaining
Meal/Snack Category Food Item Portion Measure Calories Protein Fat

Breakfast Grain/Cereal Noodles, Chinese, chow mein 1 60mL 60.0 1.0 4.0
Daily Total 60.0 1.0 4.0
www.contextures.com 03/14/2017
Converter Approx Conversion
From To To 50 g 1.75 oz
Carbs Fibre g oz lb 75 g 2.65 oz
7.0 0.4 225 7.94 0.50 150 g 5.25 oz
mL oz cup 5 mL 1 tsp
60 2.03 0.25 15 mL 1 tbsp
mL tbsp cup 30 mL 2 tbsp
60 4.06 0.25 50 mL 3.5 tbsp
60 mL 4 tbsp
125 mL 0.5 cup
175 mL 0.75 cup
250 mL 1 cup
500 mL 2 cups
7.0 0.4
Need to add new food items to your list? Search here: http://nutritiondata.self.com/
After calculating, copy outlined cells, paste as values on FoodList sheet, sort Food List
Category Recipe Measure Calories Protein
_MY RECIPES Chicken in Fresh Herbs 1/4 163 33.2
Recipe Recipe
Category Ingredient Amt Unit Meas Amt
Meat/Poultry Chicken, broilers or fryers, breast, me 1.25 lb 100.00
Vegetables Onions, green (scallion), raw 1.00 Whole 1.00
Soups Chicken broth, Condensed, prepared w 0.50 c 250.00
Fruit Lemon juice, canned or bottled 1.00 tbsp 15.00
ttp://nutritiondata.self.com/
heet, sort Food List

Fat Carbs Fibre Servings
1.5 0.6 0.1 4
Meas
Unit Measure Calories Protein Fat Carbs Fibre Mult
g 100g 623.69 130.41 5.67 0.00 0.00 5.67
1 medium 5.00 0.00 0.00 1.00 0.40 1.00
ml 250mL 19.40 2.37 0.47 0.47 0.00 0.47
ml 15mL 2.96 0.00 0.00 0.99 0.10 0.99
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
1.00
Date (All)
Values
Row Labels Avg Cal Max Cal
Breakfast 97.50 97.50
Grand Total 97.50 97.50
Date Meal/Snack Category Food Item Qty Measure Calories
11-Mar Breakfast Grain/Cereal Bagel, plain (10cm diam) 0.5 1 97.5
Protein Fat Carbs Fibre
3.5 0.5 19 0.8
Category Food Item Measure Calories Protein
_MY RECIPES Chicken in Fresh Herbs 1/4 163 33
_MY RECIPES Lemon Herb Corn 1/4 142 4
_MY RECIPES Pasta with Sauce & Ground Beef 1/6 441 0
_MY RECIPES Raspberry Coulis 1/16 9 0
Baked Goods Angelfood, commercial (25cm diam) 1/12 73 2
Baked Goods Angelfood, from mix (25cm diam) 1/12 129 3
Baked Goods Animal crackers (arrowroot, social tea) 2 45 1
Baked Goods Apple crisp, homemade 125mL 206 2
Baked Goods Apple, commercial, 2 crust (23cm diam) 1/8 296 2
Baked Goods Apple, homemade, 2 crust (23cm diam) 1/8 411 4
Baked Goods Banana bread, homemade (11cm X 6cm X 1cm1 slice 196 3
Baked Goods Banana cream, from mix, no-bake type (23cm 1/8 231 3
Baked Goods Biscuit, plain or buttermilk, fast food 1 186 3
Baked Goods Biscuit, plain or buttermilk, from mix, baked 1 97 2
Baked Goods Biscuit, plain or buttermilk, homemade 1 212 4
Baked Goods Biscuit, plain, refrigerated dough, baked 1 93 2
Baked Goods Boston cream pie, commercial 1/6 232 2
Baked Goods Bread pudding with raisins, homemade 125mL 162 6
Baked Goods Breakfast bar, Oatmeal to GoTM 1 197 3
Baked Goods Brownies, commercial (5cm X 5cm) 1 square 138 2
Baked Goods Brownies, homemade (5cm X 5cm) 1 square 168 2
Baked Goods Butter tart 1 248 2
Baked Goods Carrot, homemade with cream cheese icing (2 1/12 542 5
Baked Goods Cereal bar, fruit filled (Nutri-GrainTM) 1 135 2
Baked Goods Cheesecake, commercial (15 cm diam) 1/6 321 6
Baked Goods Cheesecake, from mix, no-bake type (20cm di 1/8 407 8
Baked Goods Cheesecake, plain, homemade with cherry top1/8 459 11
Baked Goods Cherry, commercial, 2 crust (23cm diam) 1/8 325 3
Baked Goods Chocolate chip, commercial 2 98 1
Baked Goods Chocolate chip, homemade 2 156 2
Baked Goods Chocolate chip, refrigerated dough, baked 2 118 1
Baked Goods Chocolate coated marshmallow 2 129 1
Baked Goods Chocolate cream, commercial (20cm diam) 1/6 344 3
Baked Goods Chocolate sandwich 2 93 1
Baked Goods Chocolate, from mix, with icing (23cm diam) 1/12 362 4
Baked Goods Chocolate, frozen, commercial, with chocolate 1/6 282 3
Baked Goods Chocolate, homemade, with icing (2 layer, 23 1/12 408 4
Baked Goods Coconut cream, commercial (20cm diam) 1/6 191 1
Baked Goods Coconut macaroons, homemade 2 194 2
Baked Goods Coffee cake, cinnamon with crumb topping, c 1/10 237 4
Baked Goods Coffee cake, cinnamon with crumb topping, f 1/10 142 2
Baked Goods Croissant, butter 1 231 5
Baked Goods Danish pastry, cinnamon (11cm diam) 1 262 5
Baked Goods Danish pastry, fruit (11cm diam) 1 263 4
Baked Goods Date squares, homemade 1 square 226 3
Baked Goods Doughnut, cake-type, plain (8cm diam) 1 198 2
Baked Goods Doughnut, cake-type, plain, chocolate coated 1 270 3
Baked Goods Doughnut, yeast-leavened, honey bun, glazed 1 242 4
Baked Goods Doughnut, yeast-leavened, jelly filled (9cm X 1 289 5
Baked Goods Eclairs, custard filled, chocolate glaze 1 262 6
Baked Goods Fig 2 111 1
Baked Goods Fried pie, fruit (13cm X 10cm) 1 404 4
Baked Goods Fruitcake, commercial 1 piece 139 1
Baked Goods Ginger snaps 2 58 1
Baked Goods Gingerbread, from mix (23cm X 23cm) 1/9 212 3
Baked Goods Graham crackers, plain or honey 2 59 1
Baked Goods Granola bar, hard, chocolate chip 1 105 2
Baked Goods Granola bar, hard, plain 1 118 3
Baked Goods Granola bar, soft, chocolate chip, graham an 1 109 1
Baked Goods Granola bar, soft, nuts and raisins 1 127 2
Baked Goods Granola bar, soft, peanut butter, chocolate co 1 188 4
Baked Goods Granola bar, soft, plain 1 124 2
Baked Goods Lemon meringue, commercial (20cm diam) 1/6 303 2
Baked Goods Mincemeat pie, homemade, 2 crust (23cm dia 1/8 477 4
Baked Goods Molasses 2 129 2
Baked Goods Muffin bar (Hop&GoTM, Sweet MorningsTM) 1 178 2
Baked Goods Muffin, bran, homemade 1 199 4
Baked Goods Muffin, carrot, commercial 1 344 7
Baked Goods Muffin, chocolate chip, commercial 1 366 8
Baked Goods Muffin, fruit, commercial 1 313 6
Baked Goods Muffin, fruit, homemade 1 162 4
Baked Goods Oatmeal, with raisins, commercial 2 117 2
Baked Goods Oatmeal, without raisins, homemade 2 134 2
Baked Goods Peanut butter sandwich 2 134 2
Baked Goods Peanut butter, homemade 2 190 4
Baked Goods Pecan, commercial (20cm diam) 1/6 452 5
Baked Goods Pound cake, homemade (23cm X 13cm X 7.5 1/10 391 5
Baked Goods Pumpkin, commercial (20cm diam) 1/6 229 4
Baked Goods Rice Krispies SquaresTM, commercial 1 square 91 1
Baked Goods Shortbread, commercial, plain 2 80 1
Baked Goods Shortbread, homemade 2 185 2
Baked Goods Shortcake, biscuit-type, homemade (4cm X 7. 1 234 5
Baked Goods Sponge, commercial, individual shell 1 72 1
Baked Goods Sponge, homemade (25cm diam) 1/12 187 5
Baked Goods Sugar cookies, commercial 2 143 2
Baked Goods Sugar cookies, homemade 2 142 2
Baked Goods Sugar pie, homemade, 1 crust 1/8 407 3
Baked Goods Toaster pastries (Pop-TartsTM), brown sugar & 1 206 3
Baked Goods Toaster pastries (Pop-TartsTM), fruit, frosted 1 215 2
Baked Goods Vanilla wafers 2 57 1
Baked Goods White, from mix, with icing (2 layer, 23cm dia 1/12 363 3
Baked Goods White, frozen, commercial, with icing (1 laye 1/6 283 2
Baked Goods White, homemade, with icing (2 layer, 23cm d1/12 371 3
Baked Goods Yellow, from mix, with icing (2 layer, 23cm dia 1/12 363 4
Beverages Beer, de-alcoholized, (Labbat .5TM) 1 can 210 1
Beverages Beer, high alcohol (7%alcohol by volume) 1 bottle 183 1
Beverages Beer, light (4% alcohol by volume) 1 bottle 99 1
Beverages Beer, regular (5% alcohol by volume) 1 bottle 140 1
Beverages Chai, latte 250mL 149 5
Beverages Citrus juice drink, frozen, diluted (Five AliveTM250mL 131
Beverages Club soda 250mL 0 0
Beverages Cocktail, daiquiri 125mL 237
Beverages Cocktail, margarita 125mL 246
Beverages Coffee, brewed 250mL 3
Beverages Coffee, brewed, decaffeinated 250mL 3
Beverages Coffee, instant, regular, powder + water 250mL 5
Beverages Coffee, latte 250mL 101 5
Beverages Coffee, substitute, powder + water 250mL 13
Beverages Cola 250mL 110
Beverages Cola, aspartame sweetened 250mL 3
Beverages Cola, decaffeinated 250mL 107 0
Beverages Fruit flavour drink, low Calorie, powder + wate250mL 3 0
Beverages Fruit punch flavour drink, powder (Kool-AidTM)250mL 102 0
Beverages Fruit punch flavour drink, vitamin C added, p 250mL 102 0
Beverages Fruit punch juice drink, ready-to-drink (Sunny 250mL 123 0
Beverages Ginger ale 250mL 88 0
Beverages Iced cappuccino - original - with cream (Tim H 250mL 211 2
Beverages Iced cappuccino - with 2% milk (Tim HortonsT 250mL 127 3
Beverages Iced coffee, Frappuccino (StarbucksTM) 250mL 127 3
Beverages Iced tea, lemon flavor, ready-to-drink 250mL 91 0
Beverages Iced tea, lemon flavour, powder + water 250mL 93
Beverages Lemonade, pink or white, frozen, diluted 250mL 105
Beverages Lemon-lime soda 250mL 104 0
Beverages Liqueur, coffee and cream 45mL 172 1
Beverages Mixed vegetable and fruit juice drink, ready-t 250mL 113
Beverages Non cola soda, aspartame sweetened 250mL 0 0
Beverages Orange drink, vitamin C added (Hi-CTM), ready250mL 134 0
Beverages Orange drink, vitamin C added (TangTM, Quen250mL 135 0
Beverages Orange soda 250mL 126 0
Beverages Sangria 125mL 87
Beverages Spirits (gin, rum, vodka, whisky) 50mL 109 0
Beverages Sports drink, fruit flavour, low Calorie, read 250mL 29 0
Beverages Sports drink, fruit flavour, ready-to-drink (G 250mL 67 0
Beverages Tea, brewed 250mL 3 0
Beverages Tea, brewed, herbal 250mL 3 0
Beverages Tonic water 250mL 124 0
Beverages Vodka cooler 1 bottle 220
Beverages Water, mineral (PerrierTM) 250mL 0 0
Beverages Water, municipal 250mL 0 0
Beverages Wine, dessert, sweet 125mL 203
Beverages Wine, table, red 125mL 90
Beverages Wine, table, white 125mL 85
Dairy Buttermilk 250mL 104 9
Dairy Cheese, Blue 50g 177 11
Dairy Cheese, Brick 50g 186 12
Dairy Cheese, Brie 50g 167 10
Dairy Cheese, Camembert 50g 150 10
Dairy Cheese, Cheddar 50g 202 12
Dairy Cheese, Cheddar, low fat (18% M.F.) 50g 141 14
Dairy Cheese, Cottage cheese (1% M.F.) 125mL 86 15
Dairy Cheese, Cream cheese, light 30mL 70 3
Dairy Cheese, Cream cheese, regular 30mL 103 2
Dairy Cheese, Edam 50g 179 12
Dairy Cheese, Feta 50g 132 7
Dairy Cheese, Goat cheese, soft 50g 134 9
Dairy Cheese, Gouda 50g 178 13
Dairy Cheese, Gruyere 50g 207 15
Dairy Cheese, Imitation cheese 50g 120 8
Dairy Cheese, Mozzarella (22.5% M.F.) 50g 141 10
Dairy Cheese, Mozzarella, partially skimmed (16.5% 50g 127 13
Dairy Cheese, Parmesan, grated 15mL 27 2
Dairy Cheese, Processed cheese food, thin slices 1 78 5
Dairy Cheese, Processed cheese food, thin slices, lig1 50 4
Dairy Cheese, Processed cheese spread (Cheez Whi 30mL 90 5
Dairy Cheese, Processed cheese spread, light (Ligh 30mL 69 6
Dairy Cheese, Ricotta cheese, partly skimmed milk 125mL 181 15
Dairy Cheese, Romano, grated 15mL 25 2
Dairy Cheese, Swiss (Emmental) 50g 190 13
Dairy Cheese, Swiss, processed, thin slices 1 70 5
Dairy Chocolate milk, chocolate flavour powder + 2 250mL 207 9
Dairy Chocolate milk, syrup + 2% milk 250mL 238 10
Dairy Coffee whitener, frozen liquid 15mL 21
Dairy Coffee whitener, powdered 5mL 11
Dairy Coffee whitener, powdered, light 5mL 9
Dairy Cream, Half and half, 10% M.F. 15mL 18
Dairy Cream, Whipped, pressurized 60mL 39
Dairy Dessert topping, frozen 60mL 60
Dairy Dessert topping, frozen, low fat 60mL 42 1
Dairy Dessert topping, powdered, prepared with 2% 60mL 37 1
Dairy Dessert topping, pressurized 60mL 47
Dairy Drinkable yogourt 200mL 145 5
Dairy Eggnog 250mL 362 10
Dairy Fresh cheese (DanimalTM, MinigoTM) 1 68 3
Dairy Hot chocolate, aspartame sweetened, powder 250mL 78 3
Dairy Hot chocolate, homemade with cocoa + 2% mi250mL 203 9
Dairy Hot chocolate, powder + 2% milk 250mL 255 10
Dairy Hot chocolate, powder + water 250mL 160 2
Dairy Instant breakfast powder + 2% milk 250mL 260 16
Dairy Kefir, plain 175mL 104 6
Dairy Milk shake, chocolate 250mL 296 8
Dairy Milk shake, vanilla 250mL 279 10
Dairy Milk, chocolate, 1% M.F. 250mL 166 9
Dairy Milk, chocolate, 2% M.F. 250mL 190 8
Dairy Milk, condensed, sweetened, canned (Eagle B 15mL 62 2
Dairy Milk, evaporated, partly skimmed, canned, dilu250mL 122 10
Dairy Milk, evaporated, partly skimmed, canned, und15mL 15 1
Dairy Milk, evaporated, skim, canned, diluted, 0.2% 250mL 105 10
Dairy Milk, evaporated, skim, canned, undiluted, 0.215mL 13 1
Dairy Milk, evaporated, whole, canned, diluted, 7.8%250mL 178 9
Dairy Milk, evaporated, whole, canned, undiluted, 7.15mL 21 1
Dairy Milk, partly skimmed, 1% M.F. 250mL 108 9
Dairy Milk, partly skimmed, 2% M.F. 250mL 129 9
Dairy Milk, partly skimmed, 2% M.F., with added milk250mL 146 10
Dairy Milk, reconstituted, from skim milk powder 250mL 86 8
Dairy Milk, skim 250mL 88 9
Dairy Milk, whole, 3.3% M.F. 250mL 155 8
Dairy Pudding, All flavours, instant, from mix, prepa 125mL 149 4
Dairy Pudding, Chocolate, ready-to-eat 1 unit 138 3
Dairy Pudding, Chocolate, ready-to-eat, fat-free 1 unit 96 3
Dairy Pudding, Rice, homemade 125mL 160 4
Dairy Pudding, Rice, ready-to-eat 1 unit 161 2
Dairy Pudding, Tapioca, ready-to-eat 1 unit 118 2
Dairy Pudding, Tapioca, ready-to-eat, fat-free 1 unit 88 2
Dairy Pudding, Vanilla, ready-to-eat 1 unit 128 2
Dairy Pudding, Vanilla, ready-to-eat, fat-free 1 unit 92 2
Dairy Rice beverage, flavoured and unflavoured, enr250mL 127
Dairy Skim milk powder 5mL 5 1
Dairy Sour cream, 14% M.F. 15mL 22
Dairy Sour cream, light, 5% M.F. 15mL 21 1
Dairy Soy beverage, chocolate, enriched 250mL 162 6
Dairy Soy beverage, original and vanilla, enriched 250mL 110 7
Dairy Soy beverage, unsweetened, enriched 250mL 85 7
Dairy Table cream (coffee cream), 18% M.F. 15mL 28
Dairy Whipping cream, 35% M.F., not whipped 15mL 49
Dairy Whipping cream, 35% M.F., sweetened, whipp 60mL 100 1
Dairy Yogourt parfait with berries and granola 175mL 233 7
Dairy Yogourt, plain, 1-2% M.F. 175mL 114 10
Dairy Yogourt, plain, 2-4% M.F. 175mL 129 9
Dairy Yogourt, plain, fat-free 175mL 79 8
Dairy Yogourt, vanilla or fruit, 1-2% M.F. 175mL 183 7
Dairy Yogourt, vanilla or fruit, fat-free 175mL 116 8
Dairy Yogourt, vanilla or fruit, fat-free with sugar sub175mL 94 7
Eggs Egg substitute, frozen (yolk replaced), cooked 2 eggs 226 14
Eggs Egg white, cooked 1 large 16 3
Eggs Egg yolk, cooked 1 large 59 3
Eggs Egg, fried 2 large 173 12
Eggs Egg, hard-boiled 1 large 78 6
Eggs Egg, poached 1 large 74 6
Eggs Eggs benedict 2 eggs 572 34
Eggs Eggs, scrambled, made with 2 eggs 2 eggs 189 13
Eggs Omelet, cheese, made with 2 eggs 1 omelet 273 18
Eggs Omelet, spanish, made with 2 eggs (mushroom1 omelet 319 15
Eggs Omelet, western, made with 2 eggs (green pep1 omelet 237 17
Fast Foods Beef and broccoli stir fry 250mL 266 24
Fast Foods Breakfast bagel, with ham, egg and cheese 1 483 27
Fast Foods Breakfast biscuit with egg, cheese and bacon 1 477 16
Fast Foods Breakfast English muffin with egg, cheese and1 289 17
Fast Foods Cheeseburger, double patty + condiments + v1 650 30
Fast Foods Cheeseburger, single patty, plain 1 319 15
Fast Foods Chicken almond guy ding 250mL 295 22
Fast Foods Chicken chow mein 250mL 200 21
Fast Foods Chicken fried rice 250mL 343 12
Fast Foods Chicken sandwich, breaded chicken + condime1 632 29
Fast Foods Chicken sandwich, grilled chicken + condimen1 335 33
Fast Foods Chicken, breaded and fried (pieces) 2 pieces 283 22
Fast Foods Chicken, breaded and fried, boneless (nuggets6 285 15
Fast Foods Chili con carne 250mL 270 26
Fast Foods Corndog (PogoTM) 1 197 7
Fast Foods Donair / Gyro 1 310 22
Fast Foods Egg roll 1 113 5
Fast Foods Fish sandwich with breaded fish 1 523 21
Fast Foods French fries 20-25 fries 236 3
Fast Foods Garlic bread 2 slices 192 5
Fast Foods General Tao/Tso chicken 250mL 806 50
Fast Foods Hamburger, double patty + condiments 1 576 32
Fast Foods Hamburger, single patty, plain 1 275 12
Fast Foods Hot and sour soup 250mL 167 17
Fast Foods Hot-dog, plain 1 242 10
Fast Foods Milk shake, chocolate 250mL 223 6
Fast Foods Milk shake, vanilla 250mL 195 6
Fast Foods Onion rings, breaded and fried 8-9 276 4
Fast Foods Pizza with cheese (medium - 12 inches) 1/6 210 9
Fast Foods Pizza with cheese and pepperoni (medium - 121/6 219 11
Fast Foods Pizza with cheese and vegetables (medium - 11/6 193 8
Fast Foods Pizza with cheese, meat and vegetables (medi1/6 250 11
Fast Foods Submarine sandwich (6 inches), vegetarian 1 216 7
Fast Foods Submarine sandwich (6 inches), with cold cuts1 456 22
Fast Foods Submarine sandwich (6 inches), with grilled/ro1 417 24
Fast Foods Submarine sandwich (6 inches), with tuna 1 584 30
Fast Foods Sweet and sour chicken balls 3 199 9
Fast Foods Veggie burger, single patty + condiments + v 1 359 19
Fast Foods Won ton soup 250mL 191 15
Fast Foods Wrap sandwich, chicken ranch 1 532 32
Fast Foods Zucchini, breaded and fried, sticks 4 60 1
Fats and Oils Bacon grease 15mL 110 0
Fats and Oils BecelTM, tub, calorie-reduced, canola and saff5mL 17
Fats and Oils BecelTM, tub, canola and safflower oils (non- 5mL 34
Fats and Oils Butter 5mL 34
Fats and Oils ChefmasterTM, tub, unspecified vegetable oils5mL 34
Fats and Oils ImperialTM, stick, soy and canola oils (hydrog 5mL 34
Fats and Oils ImperialTM, tub, soya oil (non-hydrogenated) 5mL 34
Fats and Oils LactantiaTM, tub, soya oil (hydrogenated) 5mL 34
Fats and Oils Lard 15mL 117 0
Fats and Oils Margarine, tub, composite 5mL 34
Fats and Oils Oils, Canola 15mL 125 0
Fats and Oils Oils, Corn 15mL 122 0
Fats and Oils Oils, Flaxseed 15mL 122 0
Fats and Oils Oils, Grapeseed 15mL 122 0
Fats and Oils Oils, Olive 15mL 121 0
Fats and Oils Oils, Peanut 15mL 121 0
Fats and Oils Oils, Sesame 15mL 122 0
Fats and Oils Oils, Soybean 15mL 122 0
Fats and Oils Oils, Sunflower 15mL 122 0
Fats and Oils Salad Dressings, Blue cheese 15mL 78 1
Fats and Oils Salad Dressings, Blue cheese, low Calorie 15mL 15 1
Fats and Oils Salad Dressings, Creamy Caesar 15mL 79
Fats and Oils Salad Dressings, Creamy Caesar, low Calorie 15mL 17
Fats and Oils Salad Dressings, Creamy dressing, fat-free 15mL 21
Fats and Oils Salad Dressings, French 15mL 72
Fats and Oils Salad Dressings, French, low fat 15mL 33
Fats and Oils Salad Dressings, Italian 15mL 43
Fats and Oils Salad Dressings, Italian, low Calorie 15mL 11
Fats and Oils Salad Dressings, Mayonnaise 15mL 100
Fats and Oils Salad Dressings, Mayonnaise, light 15mL 51
Fats and Oils Salad Dressings, Non creamy dressing, fat-free15mL 7
Fats and Oils Salad Dressings, Oil and vinegar 15mL 73 0
Fats and Oils Salad Dressings, Ranch 15mL 71
Fats and Oils Salad Dressings, Ranch, low fat 15mL 36
Fats and Oils Salad Dressings, Salad dressing, mayonnaise 15mL 58
Fats and Oils Salad Dressings, Salad dressing, mayonnaise ty
15mL 14
Fats and Oils Salad Dressings, Salad dressing, mayonnaise ty
15mL 44 0
Fats and Oils Salad Dressings, Thousand Island 15mL 59
Fats and Oils Salad Dressings, Thousand Island, low Calorie 15mL 32
Fats and Oils Shortening 15mL 115 0
Fats and Oils Spread (20% butter / 80% margarine) 5mL 34
Fats and Oils Spread (50% butter / 50% margarine) 5mL 33
Fish Anchovies, canned in oil, drained solids 2 17 2
Fish Arctic char, cooked 75g 119 20
Fish Bass, mixed species, baked or broiled 75g 110 18
Fish Burbot (loche), raw 90g 71 16
Fish Calamari, breaded and fried 125mL 156 14
Fish Catfish, channel, farmed, baked or broiled 75g 114 14
Fish Caviar, black or red 15mL 41 4
Fish Cisco (lake herring, tullibee), baked or broiled 75g 98 17
Fish Cisco (lake herring, tullibee), raw 90g 88 17
Fish Clams, mixed species, boiled or steamed 5 large 89 15
Fish Clams, mixed species, canned, drained solids 125mL 125 22
Fish Cod, Atlantic, baked or broiled 75g 79 17
Fish Cod, Atlantic, dried and salted, soaked in wate75g 62 13
Fish Crab cake 1 93 12
Fish Crab, canned, drained 125mL 71 15
Fish Crab, imitation, made from surimi 125mL 68 8
Fish Crab, snow, boiled or steamed 125mL 72 15
Fish Crayfish, mixed species, farmed, boiled or st 4 medium 52 11
Fish Fish cake 1 240 16
Fish Fish fillet, battered and fried 1 265 22
Fish Fish sticks, frozen, heated (10cm x 2.5cm x 1. 3 sticks 227 13
Fish Gefiltefish 75g 63 7
Fish Grayling, baked or broiled 75g 80 17
Fish Haddock, baked or broiled 75g 84 18
Fish Halibut, Atlantic and Pacific, baked or broiled 75g 105 20
Fish Herring, Atlantic, kippered 75g 163 18
Fish Lobster, boiled or steamed 125mL 75 16
Fish Mackerel, Atlantic, baked or broiled 75g 197 18
Fish Mussels, boiled or steamed 15 small 129 18
Fish Ocean Perch, Atlantic, baked or broiled 75g 91 18
Fish Oysters, boiled or steamed 6 medium 58 6
Fish Oysters, canned, solids and liquid 125mL 90 9
Fish Oysters, raw 6 medium 50 4
Fish Pickerel (Walleye), baked or broiled 75g 89 18
Fish Pike, northern, baked or broiled 75g 71 16
Fish Pollock, Atlantic, baked or broiled 75g 89 19
Fish Salmon, Atlantic, farmed, baked or broiled 75g 155 17
Fish Salmon, chum (keta), baked or broiled 75g 116 19
Fish Salmon, chum (keta), canned, drained solids w75g 106 16
Fish Salmon, chum (keta), canned, drained solids w75g 106 16
Fish Salmon, coho, farmed, baked or broiled 75g 134 18
Fish Salmon, eggs, raw 90g 116 24
Fish Salmon, king or chinook, smoked, canned 75g 113 17
Fish Salmon, pink, canned, drained with bones 75g 102 17
Fish Salmon, smoked 2 pieces 47 7
Fish Salmon, smoked, lox 2 pieces 47 7
Fish Salmon, sockeye, baked or broiled 75g 162 20
Fish Sardines, Atlantic, canned in oil, drained with 1 can 220 26
Fish Sardines, Pacific, canned in tomato sauce, dra 1 can 197 22
Fish Scallops, cooked, steamed 6 medium 87 18
Fish Shrimp, boiled or steamed 6 medium 30 6
Fish Shrimp, breaded and fried 6 medium 160 14
Fish Smelt, breaded and fried 5 201 17
Fish Snapper, mixed species, baked or broiled 75g 96 20
Fish Sole (flatfish), baked or broiled 75g 88 18
Fish Trout, rainbow, farmed, baked or broiled 75g 127 18
Fish Tuna salad 125mL 203 17
Fish Tuna, light, canned in water, drained, salted 75g 87 19
Fish Tuna, light, canned with oil, drained, salted 75g 149 22
Fish Turbot, baked or broiled 75g 92 15
Fish Whitefish, lake, native, baked 75g 100 17
Fruit Apple juice, ready-to-drink, vitamin C added 125mL 59
Fruit Apple with skin (7cm.diam) 1 72
Fruit Applesauce, unsweetened 125mL 55
Fruit Apricots, dried 3 67 1
Fruit Apricots, raw 3 50 1
Fruit Avocado 1/2 161 2
Fruit Banana 1 105 1
Fruit Blackberries 125mL 33 1
Fruit Blueberries, frozen, unsweetened 125mL 42
Fruit Blueberries, raw 125mL 44 1
Fruit Cherries, sweet 10 43 1
Fruit Clementine 1 35 1
Fruit Cranberries, dried, sweetened 60mL 95
Fruit Cranberry juice cocktail, ready-to-drink, vitam 125mL 76 0
Fruit Cranberry juice, unsweetened, ready-to-drink 125mL 61 1
Fruit Cranberry-apple juice-drink, ready-to-drink, lo 125mL 24
Fruit Dates, dried 3 70 1
Fruit Figs, dried 2 42 1
Fruit Figs, raw 1 37
Fruit Fruit cocktail, canned, juice pack 125mL 58 1
Fruit Fruit cocktail, canned, light syrup pack 125mL 73 1
Fruit Fruit salad, tropical, canned, heavy syrup pack125mL 117 1
Fruit Fruit salad, tropical, canned, juice pack 125mL 70 1
Fruit Grape juice, frozen, sweetened, diluted, vitam 125mL 67
Fruit Grape juice, ready-to-drink, vitamin C added 125mL 81 1
Fruit Grapefruit juice, ready-to-drink unsweetened o125mL 50 1
Fruit Grapefruit juice, ready-to-drink, sweetened 125mL 61 1
Fruit Grapefruit, pink or red 1/2 52 1
Fruit Grapefruit, white 1/2 39 1
Fruit Grapes 20 69 1
Fruit Kiwifruit 1 46 1
Fruit Lemon juice, canned or bottled 15mL 3
Fruit Lime juice, canned or bottled 15mL 3
Fruit Lychees (litchis) 10 63 1
Fruit Mango 1/2 67 1
Fruit Melon, cantaloupe, cubes 125mL 29 1
Fruit Melon, honeydew, cubes 125mL 32
Fruit Melon, watermelon, cubes 125mL 24
Fruit Nectar, apricot 125mL 74
Fruit Nectar, mango 125mL 68
Fruit Nectarine 1 60 1
Fruit Orange 1 62 1
Fruit Orange and grapefruit juice, ready-to-drink 125mL 56 1
Fruit Orange juice, frozen, diluted 125mL 59 1
Fruit Orange juice, ready-to-drink 125mL 58 1
Fruit Orange juice, ready-to-drink, refrigerated, vi 125mL 58 1
Fruit Orange, strawberry and banana juice, ready-to125mL 57 1
Fruit Papaya, cubes 125mL 29
Fruit Peach 1 38 1
Fruit Peach, canned halves or slices, juice pack 125mL 58 1
Fruit Peach, canned halves or slices, light syrup pac125mL 72 1
Fruit Peach, canned halves or slices, water pack 125mL 31 1
Fruit Pear with skin 1 96 1
Fruit Pear, canned halves, juice pack 125mL 66
Fruit Pear, canned halves, light syrup pack 125mL 76
Fruit Pear, canned halves, water pack 125mL 37
Fruit Pineapple juice, ready-to-drink, vitamin C add 125mL 74
Fruit Pineapple, canned, juice pack 125mL 79 1
Fruit Pineapple, cubes 125mL 42
Fruit Plantain, baked or boiled, sliced 125mL 94 1
Fruit Plum 1 30
Fruit Pomegranate (9.5cm diam) 1/2 53 1
Fruit Pomegranate juice, ready-to-drink 125mL 72 0
Fruit Prune juice, ready-to-drink 125mL 96 1
Fruit Prunes, dried 3 60 1
Fruit Prunes, dried, cooked, without added sugar 60mL 67 1
Fruit Raisins 60mL 110 1
Fruit Raspberries 125mL 34 1
Fruit Rhubarb, frozen, cooked, with added sugar 125mL 147
Fruit Strawberries 7 27 1
Fruit Strawberries, frozen, unsweetened 125mL 41 1
Fruit Tangerine (mandarin) 1 45 1
Fruit Tangerine (mandarin), canned, juice pack, dra 125mL 38 1
Grain/Cereal All Bran Buds with psyllium, KelloggsTM 75mL 70 2
Grain/Cereal All Bran, KelloggsTM 125mL 92 4
Grain/Cereal Almond Raisin Muslix, KelloggsTM 175mL 173 4
Grain/Cereal Alpha-Bits, PostTM 250mL 139 2
Grain/Cereal Bagel, plain (10cm diam) 1 195 7
Grain/Cereal Bannock 1 medium 84 2
Grain/Cereal Barley, pearled, cooked 125mL 102 2
Grain/Cereal Bran Flakes, PostTM 250mL 185 5
Grain/Cereal Bread stick, plain (19cm X 2cm) 1 41 1
Grain/Cereal Bread stuffing, dry mix, prepared 125mL 188 3
Grain/Cereal Bread, French or Vienna 1 slice 96 3
Grain/Cereal Bread, Italian 1 slice 95 3
Grain/Cereal Bread, mixed-grain 1 slice 88 4
Grain/Cereal Bread, naan 1/2 192 7
Grain/Cereal Bread, oatmeal 1 slice 94 3
Grain/Cereal Bread, pita, white (17cm diam) 1 165 5
Grain/Cereal Bread, pita, whole wheat (17cm diam) 1 170 6
Grain/Cereal Bread, pumpernickel 1 slice 88 3
Grain/Cereal Bread, raisin 1 slice 96 3
Grain/Cereal Bread, rye 1 slice 91 3
Grain/Cereal Bread, white, Calorie-reduced 1 slice 72 3
Grain/Cereal Bread, white, commercial 1 slice 93 3
Grain/Cereal Bread, white, homemade with 2% milk 1 slice 100 3
Grain/Cereal Bread, whole wheat, commercial 1 slice 86 3
Grain/Cereal Bread, whole wheat, homemade with 2% milk 1 slice 97 3
Grain/Cereal Bulgur, cooked 125mL 80 3
Grain/Cereal Capn Crunch, QuakerTM 175mL 108 1
Grain/Cereal Cheerios, Honey Nut, General MillsTM 250mL 134 3
Grain/Cereal Cheerios, regular General MillsTM 250mL 95 3
Grain/Cereal Cheese crackers, small 15 75 2
Grain/Cereal Chickpea flour 125mL 188 11
Grain/Cereal Cinnamon Toast Crunch, General MillsTM 175mL 123 1
Grain/Cereal Corn Bran, QuakerTM 250mL 124 3
Grain/Cereal Corn Flakes, KelloggsTM 250mL 103 2
Grain/Cereal Corn Pops, KelloggsTM 250mL 130 1
Grain/Cereal Cornmeal, dry 125mL 267 6
Grain/Cereal Couscous, cooked 125mL 93 3
Grain/Cereal Cream of wheat, regular 175mL 46 2
Grain/Cereal Croutons, plain 60mL 31 1
Grain/Cereal Dumpling 1 dumpling 69 1
Grain/Cereal English muffin, white, toasted 1 133 4
Grain/Cereal English muffin, whole wheat, toasted 1 126 5
Grain/Cereal Fibre 1, General MillsTM 125mL 79 3
Grain/Cereal French toast, frozen, ready to heat, heated 1 slice 126 4
Grain/Cereal French toast, homemade 1 slice 149 5
Grain/Cereal Froot Loops, KelloggsTM 250mL 116 1
Grain/Cereal Frosted Flakes, KelloggsTM 250mL 142 2
Grain/Cereal Fruit & Fibre, Dates/Raisins/Walnuts, Post 125mL 93 3
Grain/Cereal Fry bread 1 122 2
Grain/Cereal Granola with Raisins, low fat, KelloggsTM 125mL 226 5
Grain/Cereal Granola with Raisins, RogersTM 125mL 245 5
Grain/Cereal Grape-Nuts, PostTM 125mL 208 6
Grain/Cereal Harvest Crunch, regular, QuakerTM 125mL 218 5
Grain/Cereal Honeycomb, PostTM 250mL 92 1
Grain/Cereal Just Right, KelloggsTM 250mL 172 4
Grain/Cereal Life, QuakerTM 175mL 124 5
Grain/Cereal Lucky Charms, General MillsTM 250mL 132 2
Grain/Cereal Macaroni, cooked 250mL 209 7
Grain/Cereal Matzo, plain 1 112 3
Grain/Cereal Melba toast, plain 2 39 1
Grain/Cereal Milk crackers 2 109 2
Grain/Cereal Mini-Wheats with White Frosting, KelloggsTM 175mL 121 3
Grain/Cereal Muesli, Presidents ChoiceTM 75mL 144 5
Grain/Cereal Nesquik, General MillsTM 250mL 120 1
Grain/Cereal Noodles, Chinese, chow mein 60mL 60 1
Grain/Cereal Noodles, egg, cooked 250mL 225 8
Grain/Cereal Oat bran, cooked 175mL 73 3
Grain/Cereal Oat bran, dry 125mL 122 9
Grain/Cereal Oat flour 125mL 200 7
Grain/Cereal Oatmeal Crisp Almond, General MillsTM 125mL 131 3
Grain/Cereal Oatmeal Crisp Maple Walnut, General MillsTM 125mL 133 3
Grain/Cereal Oatmeal, instant, apple-cinnamon 1 packet 141 3
Grain/Cereal Oatmeal, instant, regular 1 packet 112 4
Grain/Cereal Oatmeal, large flakes/quick 175mL 99 4
Grain/Cereal Pancake, buckwheat, prepared from mix (13cm1 73 3
Grain/Cereal Pancake, homemade with butter and syrup (1 1 112 3
Grain/Cereal Pancake, plain, from complete mix (13cm diam1 64 1
Grain/Cereal Pancake, plain, frozen, ready-to-heat (13cm d 1 94 2
Grain/Cereal Pancake, plain, homemade (13cm diam) 1 86 2
Grain/Cereal Pasta, fresh-refrigerated, cooked 250mL 220 9
Grain/Cereal Pasta, fresh-refrigerated, spinach, cooked 250mL 223 9
Grain/Cereal Potato flour 125mL 302 6
Grain/Cereal Potato pancake, homemade (8cm diam) 1 112 2
Grain/Cereal Puffed Wheat, QuakerTM 250mL 45 2
Grain/Cereal Quinoa, cooked 125mL 70 2
Grain/Cereal Raisin Bran, KelloggsTM 250mL 187 5
Grain/Cereal Ramen noodles, chicken flavour, dry 1 package 371 9
Grain/Cereal Red River, Robin HoodTM 175mL 115 4
Grain/Cereal Reeses Puffs, General MillsTM 175mL 128 2
Grain/Cereal Rice flour 125mL 305 5
Grain/Cereal Rice Krispies, KelloggsTM 250mL 110 2
Grain/Cereal Rice noodles, cooked 250mL 203 2
Grain/Cereal Rice, brown, long-grain, cooked 125mL 115 3
Grain/Cereal Rice, white, long-grain, cooked 125mL 109 2
Grain/Cereal Rice, white, long-grain, instant, prepared 125mL 85 2
Grain/Cereal Rice, white, long-grain, parboiled, cooked 125mL 105 2
Grain/Cereal Rice, wild, cooked 125mL 88 3
Grain/Cereal Roll, crusty (kaiser) 1 167 6
Grain/Cereal Roll, dinner, white 1 85 2
Grain/Cereal Roll, dinner, whole wheat 1 75 2
Grain/Cereal Roll, hamburger or hotdog, white 1 120 4
Grain/Cereal Roll, hamburger or hotdog, whole wheat 1 113 4
Grain/Cereal Rusk toast 1 41 1
Grain/Cereal Rye flour, light 125mL 198 5
Grain/Cereal Rye wafers, plain 2 67 2
Grain/Cereal Saltine (oyster, soda, soup) 4 51 1
Grain/Cereal Saltine (oyster, soda, soup), unsalted top 4 52 1
Grain/Cereal Shredded Wheat, PostTM 1 biscuit 91 3
Grain/Cereal Shreddies, PostTM 175mL 138 4
Grain/Cereal Soy flour 125mL 174 25
Grain/Cereal Spaghetti, cooked 250mL 209 7
Grain/Cereal Spaghetti, whole wheat, cooked 250mL 183 8
Grain/Cereal Special K, KelloggsTM 250mL 94 4
Grain/Cereal Standard-type (snack-type) (RitzTM) 4 60 1
Grain/Cereal Standard-type, reduced sodium (RitzTM) 4 60 1
Grain/Cereal Sugar Crisp, PostTM 250mL 103 1
Grain/Cereal Taco shell, baked (13cm diam) 1 shell 61 1
Grain/Cereal Tortilla, corn (15cm diam) 1 41 1
Grain/Cereal Tortilla, wheat (20cm diam) 1 159 4
Grain/Cereal Trix, General MillsTM 250mL 117 1
Grain/Cereal Waffle, homemade 1 103 3
Grain/Cereal Waffle, plain, frozen, ready-to-heat, heated 1 87 2
Grain/Cereal WeetabixTM 2 biscuits 130 4
Grain/Cereal Wheat bran 15mL 8 1
Grain/Cereal Wheat crackers 4 95 2
Grain/Cereal Wheat crackers, low fat 4 79 2
Grain/Cereal Wheat flour, all purpose 125mL 240 7
Grain/Cereal Wheat flour, bread 125mL 261 9
Grain/Cereal Wheat flour, cake 125mL 262 6
Grain/Cereal Wheat flour, whole grain 125mL 215 9
Grain/Cereal Wheat germ, toasted 15mL 27 2
Grain/Cereal Whole wheat crackers 4 71 1
Legumes/Nuts Almond butter 30mL 205 5
Legumes/Nuts Almonds, dried 60mL 208 8
Legumes/Nuts Almonds, oil roasted 60mL 242 8
Legumes/Nuts Almonds, roasted, salted 60mL 209 8
Legumes/Nuts Beans, baked, homemade 175mL 283 10
Legumes/Nuts Beans, baked, plain or vegetarian, canned 175mL 177 9
Legumes/Nuts Beans, baked, with pork, canned 175mL 198 10
Legumes/Nuts Beans, black, canned, not drained 175mL 162 11
Legumes/Nuts Beans, kidney, dark red, canned, not drained 175mL 161 10
Legumes/Nuts Beans, navy, canned, not drained 175mL 219 15
Legumes/Nuts Beans, pinto, canned, not drained 175mL 153 9
Legumes/Nuts Beans, refried, canned 175mL 175 10
Legumes/Nuts Beans, white, canned, not drained 175mL 227 14
Legumes/Nuts Black-eyed peas, canned, not drained 175mL 137 8
Legumes/Nuts Brazil nuts, dried 60mL 233 5
Legumes/Nuts Cashew butter 30mL 190 6
Legumes/Nuts Cashews, roasted, salted 60mL 199 5
Legumes/Nuts Chickpeas (garbanzo beans), canned, not drai 175mL 211 9
Legumes/Nuts Falafel, homemade 1 ball 57 2
Legumes/Nuts Flaxseeds, whole and ground 15mL 56 2
Legumes/Nuts Hazelnuts or filberts, dried 60mL 215 5
Legumes/Nuts Hummus, commercial 60mL 94 4
Legumes/Nuts Lentils, boiled, salted 175mL 170 13
Legumes/Nuts Lentils, pink, boiled 175mL 190 14
Legumes/Nuts Macadamia nuts, roasted, salted 60mL 243 3
Legumes/Nuts Meatless breaded chicken nuggets 2 168 15
Legumes/Nuts Meatless ground beef 75g 148 16
Legumes/Nuts Mixed nuts, oil roasted, salted 60mL 222 6
Legumes/Nuts Mixed nuts, roasted 60mL 206 6
Legumes/Nuts Mixed nuts, roasted, salted 60mL 206 6
Legumes/Nuts Peanut butter, chunk type, fat, sugar and salt 30mL 191 8
Legumes/Nuts Peanut butter, natural 30mL 184 7
Legumes/Nuts Peanut butter, smooth type, fat, sugar and sal 30mL 191 8
Legumes/Nuts Peanut butter, smooth type, light 30mL 190 9
Legumes/Nuts Peanuts, all types, shelled, oil-roasted, salted 60mL 219 10
Legumes/Nuts Peanuts, all types, shelled, roasted 60mL 217 9
Legumes/Nuts Peas, split, boiled 175mL 171 12
Legumes/Nuts Pecans, dried 60mL 173 2
Legumes/Nuts Pine nuts, pignolia, dried 60mL 230 5
Legumes/Nuts Pistachios, shelled, roasted, salted 60mL 177 7
Legumes/Nuts Pumpkin and squash seeds, kernels, dried 60mL 189 9
Legumes/Nuts Sesame butter, tahini 30mL 181 5
Legumes/Nuts Soy patty 1 136 15
Legumes/Nuts Soybeans, boiled 175mL 220 21
Legumes/Nuts Sunflower seed kernels, roasted, salted 60mL 189 6
Legumes/Nuts Tofu, regular, firm and extra firm 150g 189 21
Legumes/Nuts Tofu, silken, soft 150g 83 7
Legumes/Nuts Vegetable patty 1 138 18
Legumes/Nuts Vegetarian luncheon meat 4 slices 106 10
Legumes/Nuts Walnuts, dried 60mL 166 4
Legumes/Nuts Wiener, meatless 1 107 9
Meat/Poultry Back bacon, pork, grilled 2 slices 87 11
Meat/Poultry Bacon, pork, broiled, pan-fried or roasted 3 slices 130 9
Meat/Poultry Bacon, pork, broiled, pan-fried or roasted, re 3 slices 130 9
Meat/Poultry Bear, simmered 75g 194 24
Meat/Poultry Beaver, roasted 75g 95 20
Meat/Poultry Beef, Blade roast, lean + fat, braised 75g 200 26
Meat/Poultry Beef, Blade steak, lean + fat, braised 75g 227 23
Meat/Poultry Beef, Composite, roast, lean + fat, cooked 75g 181 24
Meat/Poultry Beef, Composite, steak, lean + fat, cooked 75g 196 25
Meat/Poultry Beef, Cross rib roast, lean + fat, braised 75g 197 27
Meat/Poultry Beef, Eye of round roast, lean + fat, roasted 75g 148 24
Meat/Poultry Beef, Eye of round steak, lean + fat, braised 75g 171 28
Meat/Poultry Beef, Flank steak, lean + fat, braised 75g 184 25
Meat/Poultry Beef, Ground, extra lean, crumbled, pan-fried 75g 167 23
Meat/Poultry Beef, Ground, lean, crumbled, pan-fried 75g 194 22
Meat/Poultry Beef, Ground, medium, crumbled, pan-fried 75g 214 22
Meat/Poultry Beef, Ground, regular, crumbled, pan-fried 75g 243 22
Meat/Poultry Beef, Inside (top) round roast, lean + fat, roas 75g 133 24
Meat/Poultry Beef, Inside (top) round steak, lean + fat, brai 75g 175 30
Meat/Poultry Beef, Outside (bottom) round roast, lean + fat,75g 158 25
Meat/Poultry Beef, Outside (bottom) round steak, lean + fat75g 195 29
Meat/Poultry Beef, Rib eye steak, lean + fat, broiled 75g 230 20
Meat/Poultry Beef, Rib steak, lean + fat, broiled 75g 232 23
Meat/Poultry Beef, Rump roast, lean + fat, broiled 75g 164 21
Meat/Poultry Beef, Short ribs, lean + fat, simmered 75g 309 17
Meat/Poultry Beef, Sirloin tip roast, lean + fat, roasted 75g 156 25
Meat/Poultry Beef, Standing rib roast, lean + fat, roasted 75g 237 21
Meat/Poultry Beef, Stewing beef, lean, simmered 75g 183 28
Meat/Poultry Beef, Strip loin (New York) steak, lean + fat, br75g 191 23
Meat/Poultry Beef, T-Bone (Porterhouse) steak, lean + fat, b75g 216 22
Meat/Poultry Beef, Tenderloin, steak, lean + fat, broiled 75g 170 24
Meat/Poultry Beef, Top sirloin steak, lean + fat, broiled 75g 146 21
Meat/Poultry Bison, roasted 75g 107 21
Meat/Poultry Bologna (baloney), beef and pork 2 slices 153 7
Meat/Poultry Bologna (baloney), beef and pork, light 2 slices 129 6
Meat/Poultry Bologna (baloney), chicken 2 slices 127 7
Meat/Poultry Caribou (reindeer), roasted 75g 122 24
Meat/Poultry Chicken, broiler, breast, meat and skin, roaste 75g 142 19
Meat/Poultry Chicken, broiler, breast, meat, roasted 75g 119 25
Meat/Poultry Chicken, broiler, drumstick, meat and skin, ro 75g 161 16
Meat/Poultry Chicken, broiler, drumstick, meat, roasted 75g 127 19
Meat/Poultry Chicken, broiler, flesh and skin, roasted 75g 179 20
Meat/Poultry Chicken, broiler, flesh, roasted 75g 143 22
Meat/Poultry Chicken, broiler, thigh, meat and skin, roasted 75g 187 15
Meat/Poultry Chicken, broiler, thigh, meat, roasted 75g 127 19
Meat/Poultry Chicken, broiler, wing, meat and skin, roasted 75g 218 20
Meat/Poultry Chicken, broilers or fryers, breast, meat only, 100g 110 23
Meat/Poultry Chicken, canned, flaked 60mL 89 9
Meat/Poultry Chicken, cornish game hens, flesh and skin, ro75g 195 17
Meat/Poultry Chicken, ground, lean, cooked 75g 153 16
Meat/Poultry Corned beef, brisket, cooked 2 slices 101 11
Meat/Poultry Cottage roll, pork, lean and fat, roasted 2 slices 69 9
Meat/Poultry Creton 30mL 193 5
Meat/Poultry Deer (venison), roasted 75g 119 23
Meat/Poultry Deli meat, beef, thin sliced 4 slices 83 11
Meat/Poultry Deli meat, chicken breast roll 2 slices 75 8
Meat/Poultry Deli meat, chicken breast, low fat 2 slices 48 10
Meat/Poultry Deli meat, ham, extra lean (5% fat) 2 slices 62 10
Meat/Poultry Deli meat, ham, regular (11% fat) 2 slices 91 9
Meat/Poultry Deli meat, mock chicken, loaved 2 slices 147 7
Meat/Poultry Deli meat, turkey breast 2 slices 63 8
Meat/Poultry Duck, domesticated, roasted 75g 253 14
Meat/Poultry Duck, wild, cooked 75g 128 23
Meat/Poultry Emu, inside drum, broiled 75g 117 24
Meat/Poultry Goat, roasted 75g 107 20
Meat/Poultry Goose, domesticated, flesh, roasted 75g 179 22
Meat/Poultry Goose, wild (Canada goose), flesh, roasted 75g 150 23
Meat/Poultry Ham, extra lean, canned 2 slices 62 9
Meat/Poultry Ham, flaked, canned 60mL 48 6
Meat/Poultry Ham, lean and regular, roasted 75g 124 16
Meat/Poultry Ham, lean, canned 2 slices 81 10
Meat/Poultry Ham, lean, roasted 75g 118 19
Meat/Poultry Heart, beef, simmered 75g 124 21
Meat/Poultry Horsemeat, roasted 75g 131 21
Meat/Poultry Kidney, beef, simmered 75g 119 20
Meat/Poultry Kielbasa (Kolbassa), pork and beef 1 piece 124 9
Meat/Poultry Lamb, American, fresh, foreshank, lean + fat, 75g 182 21
Meat/Poultry Lamb, American, fresh, ground, cooked 75g 212 19
Meat/Poultry Lamb, American, fresh, leg, whole, lean + fat, 75g 194 19
Meat/Poultry Lamb, American, fresh, loin, lean + fat, cooke 75g 232 17
Meat/Poultry Lamb, American, fresh, rib, lean + fat, cooked 75g 269 16
Meat/Poultry Lamb, American, fresh, shoulder, whole, lean+75g 207 17
Meat/Poultry Lamb, New Zealand, frozen, composite, lean +75g 203 19
Meat/Poultry Lamb, New Zealand, frozen, foreshank, lean +75g 194 20
Meat/Poultry Lamb, New Zealand, frozen, leg, whole, lean +75g 176 19
Meat/Poultry Lamb, New Zealand, frozen, loin, lean + fat, br75g 222 18
Meat/Poultry Lamb, New Zealand, frozen, rib, lean + fat, ro 75g 238 15
Meat/Poultry Lamb, New Zealand, frozen, shoulder, whole, l75g 257 22
Meat/Poultry Liver sausage (liverwurst), pork 30mL 93 4
Meat/Poultry Liver, beef, pan-fried 75g 131 20
Meat/Poultry Liver, chicken, pan-fried 75g 129 19
Meat/Poultry Liver, veal, pan-fried 75g 145 21
Meat/Poultry Moose, roasted 75g 121 26
Meat/Poultry Narwhal skin (muktuk), raw 90g 119 20
Meat/Poultry Ostrich, inside strip, cooked 75g 123 22
Meat/Poultry Pastrami, beef 2 slices 74 10
Meat/Poultry Pate, liver, canned 30mL 84 4
Meat/Poultry Pepperoni, pork, beef 10 slices 252 11
Meat/Poultry Pork, Back ribs, lean + fat, roasted 75g 274 21
Meat/Poultry Pork, Centre cut, loin, chop, lean + fat, broiled75g 180 22
Meat/Poultry Pork, Centre cut, loin, chop, lean + fat, pan-fri 75g 208 22
Meat/Poultry Pork, Ground, lean, pan-fried 75g 175 19
Meat/Poultry Pork, Ground, medium, pan-fried 75g 224 18
Meat/Poultry Pork, Leg, butt end, lean + fat, roasted 75g 189 22
Meat/Poultry Pork, Loin, rib end, lean + fat, broiled 75g 197 22
Meat/Poultry Pork, Loin, rib end, lean + fat, pan-fried 75g 199 20
Meat/Poultry Pork, Shoulder, butt, lean + fat, roasted 75g 198 19
Meat/Poultry Pork, Shoulder, whole, lean + fat, roasted 75g 219 17
Meat/Poultry Pork, Spareribs, lean + fat, braised 75g 251 20
Meat/Poultry Pork, Tenderloin, lean, roasted 75g 108 21
Meat/Poultry Ptarmigan, flesh, cooked 75g 116 23
Meat/Poultry Rabbit, composite cuts, roasted 75g 148 22
Meat/Poultry Salami, beef and pork 2 slices 118 6
Meat/Poultry Salami, pork and beef, dry or hard 5 slices 185 12
Meat/Poultry Salami, pork and beef, reduced salt 2 slices 182 7
Meat/Poultry Sausage, Bratwurst, pork, cooked 1 184 11
Meat/Poultry Sausage, breakfast, pork and beef, cooked 1 51 2
Meat/Poultry Sausage, breakfast, pork, cooked 1 35 2
Meat/Poultry Sausage, Italian, pork, cooked 1 258 14
Meat/Poultry Sausage, turkey, cooked 1 147 18
Meat/Poultry Seal meat, boiled 75g 129 26
Meat/Poultry Spruce grouse, flesh, cooked 75g 99 20
Meat/Poultry Summer sausage, beef 2 slices 188 9
Meat/Poultry Thymus, veal, braised 75g 94 17
Meat/Poultry Tongue, beef, canned or pickled 75g 200 14
Meat/Poultry Turkey, canned, flaked 60mL 50 6
Meat/Poultry Turkey, dark meat and skin, roasted 75g 162 17
Meat/Poultry Turkey, dark meat, roasted 75g 139 19
Meat/Poultry Turkey, ground, cooked 75g 176 21
Meat/Poultry Turkey, light meat and skin, roasted 75g 143 21
Meat/Poultry Turkey, light meat, roasted 75g 116 21
Meat/Poultry Veal, Composite cuts, lean + fat, cooked 75g 173 23
Meat/Poultry Veal, Cutlets, grain-fed, pan-fried 75g 136 27
Meat/Poultry Veal, Cutlets, milk-fed, pan-fried 75g 142 28
Meat/Poultry Veal, Ground, broiled 75g 129 18
Meat/Poultry Veal, Leg, lean + fat, breaded, pan-fried 75g 171 20
Meat/Poultry Veal, Leg, lean + fat, roasted 75g 120 21
Meat/Poultry Veal, Loin, lean + fat, roasted 75g 163 19
Meat/Poultry Veal, Shoulder, whole, lean + fat, roasted 75g 142 23
Meat/Poultry Veal, Stewing meat, lean, braised 75g 141 26
Meat/Poultry Vienna sausage (cocktail), beef and pork, can 3 110 5
Meat/Poultry Wiener (frankfurter), beef 1 104 5
Meat/Poultry Wiener (frankfurter), beef and pork 1 107 5
Meat/Poultry Wiener (frankfurter), beef and pork, light 1 58 4
Meat/Poultry Wiener (frankfurter), chicken 1 93 4
Miscellaneous Bacon bits, simulated meat 15mL 34 2
Miscellaneous Cream cheese dip 30mL 108 2
Miscellaneous Gravy, beef, canned 60mL 31 2
Miscellaneous Gravy, beef, dehydrated, prepared with water 60mL 20 1
Miscellaneous Gravy, chicken, canned 60mL 48 1
Miscellaneous Gravy, chicken, dehydrated, prepared with wat60mL 22 1
Miscellaneous Gravy, turkey, canned 60mL 31 2
Miscellaneous Gravy, unspecified, dehydrated, prepared with60mL 22 1
Miscellaneous Ketchup 15mL 15
Miscellaneous Mustard 15mL 11 1
Miscellaneous Olives, pickled, canned or bottled 4 23
Miscellaneous Olives, ripe, canned, jumbo 2 13
Miscellaneous Onion dip 30mL 50 1
Miscellaneous Pickle relish, sweet 15mL 20
Miscellaneous Pickles, cucumber, dill 1 medium p 12
Miscellaneous Pickles, cucumber, sweet, slices 4 33
Miscellaneous Salsa 15mL 5
Miscellaneous Sauce, barbecue 15mL 12
Miscellaneous Sauce, cheese, dehydrated, prepared with 2% 60mL 81 5
Miscellaneous Sauce, cranberry, canned, sweetened 60mL 106
Miscellaneous Sauce, nacho cheese, ready-to-serve 60mL 121 5
Miscellaneous Sauce, soy 15mL 7
Miscellaneous Sauce, steak (HPTM, A1TM) 15mL 9
Miscellaneous Sauce, sweet and sour 15mL 20
Miscellaneous Sauce, teriyaki 15mL 15 1
Miscellaneous Sauce, white, medium, homemade with 2% mi60mL 89 2
Miscellaneous Spinach dip 30mL 74 1
Mixed Dishes Beef pot pie, commercial, individual 1 serving 638 18
Mixed Dishes Beef stew 250mL 168 18
Mixed Dishes Burrito with beans and cheese 1 189 8
Mixed Dishes Burrito with beef, cheese and chilli 1 316 20
Mixed Dishes Butter chicken 250mL 368 28
Mixed Dishes Chicken fajita 1 fajita 350 19
Mixed Dishes Chicken pot pie, commercial, individual 1 serving 494 21
Mixed Dishes Club sandwich 1 558 32
Mixed Dishes Lasagna with meat (7.5cm x 9cm) 1 piece 364 22
Mixed Dishes Lasagna, vegetarian (7.5cm x 9cm) 1 piece 355 19
Mixed Dishes Macaroni and cheese (Kraft DinnerTM) 250mL 395 11
Mixed Dishes Macaroni casserole with beef and tomato soup250mL 319 23
Mixed Dishes Nachos with cheese 15-20nach 346 9
Mixed Dishes Pad Tha 250mL 220 15
Mixed Dishes Poutine 250mL 380 13
Mixed Dishes Quesadilla with meat 1 627 31
Mixed Dishes Salads, Caesar 250mL 179 5
Mixed Dishes Salads, Caesar, with chicken 500mL 491 41
Mixed Dishes Salads, Garden 250mL 47 1
Mixed Dishes Salads, Greek 250mL 139 4
Mixed Dishes Salads, Pasta, with vegetables 250mL 245 5
Mixed Dishes Samosa, vegetarian 2 306 5
Mixed Dishes Sandwiches, Egg salad 1 479 14
Mixed Dishes Sandwiches, Ham 1 260 13
Mixed Dishes Sandwiches, Hot chicken sandwich 1 388 40
Mixed Dishes Sandwiches, Roast beef 1 346 22
Mixed Dishes Sandwiches, Salmon salad 1 340 16
Mixed Dishes Sandwiches, Tuna salad 1 371 20
Mixed Dishes Shepherds pie 250mL 389 17
Mixed Dishes Spaghetti with cream sauce 250mL 250 9
Mixed Dishes Spaghetti with meat sauce 250mL 401 19
Mixed Dishes Stir fry with beef 250mL 290 22
Mixed Dishes Stir fry with chicken 250mL 255 18
Mixed Dishes Stir fry with tofu 250mL 183 14
Mixed Dishes Sushi with fish 4 164 5
Mixed Dishes Sushi with vegetables, no fish 4 122 2
Mixed Dishes Sweet and sour meatballs 6 472 26
Mixed Dishes Taco salad 250mL 193 12
Mixed Dishes Tourtiere, homemade (20cm diam) 1/6 307 15
Snacks Air-popped 250mL 32 1
Snacks Banana chips 10 chips 73
Snacks Beef jerky (22cm long) 1 stick 81 7
Snacks Beer nuts 10 nuts 186 8
Snacks Bits and bites snack bites (Bits & BitesTM) 125mL 132 4
Snacks Caramel-coated 250mL 160 1
Snacks Corn-based puffs or twists, cheese (CheesiesT 250mL 205 3
Snacks Fruit leather bar (Fruit to GoTM) 1 bar 49
Snacks Microwave, low fat and reduced salt 250mL 34 1
Snacks Oil-popped, regular and microwaved 250mL 58 1
Snacks Potato chips made from dried potatoes, plain (17 chips 156 2
Snacks Potato chips, baked, plain 1 small ba 202 2
Snacks Potato chips, flavoured 1 small ba 211 3
Snacks Potato chips, plain 1 small ba 230 3
Snacks Pretzels, hard, plain, salted 10 sticks 19
Snacks Pretzels, hard, plain, unsalted 10 sticks 19
Snacks Rice cakes, plain 1 35 1
Snacks Sesame sticks, salted 60mL 75 2
Snacks Soybeans, roasted, salted 60mL 205 15
Snacks Tortilla chips, nacho flavoured (DoritosTM) 1 small ba 249 4
Snacks Tortilla chips, plain 26 small 234 3
Snacks Trail mix, regular 60mL 176 5
Snacks Trail mix, tropical 60mL 144 2
Soups Beef noodle, Condensed, prepared with water 250mL 88 5
Soups Beef or chicken, broth/bouillon, Ready-to-serve250mL 18 3
Soups Beef, chunky, Ready-to-serve 250mL 180 12
Soups Chicken broth, Condensed, prepared with wate250mL 41 5
Soups Chicken noodle, chunky, Ready-to-serve 250mL 185 13
Soups Chicken noodle, Condensed, prepared with wat250mL 79 4
Soups Chicken noodle, Dehydrated, prepared with wa250mL 58 2
Soups Chicken noodle, Homemade 250mL 135 19
Soups Chicken noodle, low fat, reduced salt, Ready-t 250mL 105 9
Soups Chicken vegetable, chunky, Ready-to-serve 250mL 175 13
Soups Clam chowder, Manhattan, Ready-to-serve 250mL 142 8
Soups Clam chowder, New England, Condensed, prep250mL 157 10
Soups Cream of chicken, Condensed, prepared with 250mL 189 8
Soups Cream of mushroom, Condensed, prepared wit250mL 202 6
Soups Cream of mushroom, Condensed, prepared wit250mL 137 2
Soups Cream of mushroom, reduced salt, Condensed,250mL 134 6
Soups Cream of tomato, Condensed, prepared with 2250mL 155 6
Soups Cream of vegetable, Homemade 250mL 62 5
Soups French onion, Homemade 250mL 204 10
Soups Lentil, Homemade 250mL 193 12
Soups Minestrone, chunky, Ready-to-serve 250mL 134 5
Soups Minestrone, Dehydrated, prepared with water 250mL 83 5
Soups Onion, Dehydrated, prepared with water 250mL 29 1
Soups Ramen noodles, chicken flavour, cooked, Dehy250mL 162 3
Soups Split pea with ham, chunky, Ready-to-serve 250mL 195 12
Soups Split pea with ham, Homemade 250mL 190 13
Soups Tomato vegetable, Dehydrated, prepared with 250mL 56 2
Soups Tomato, Condensed, prepared with water 250mL 90 2
Soups Tomato, reduced salt, Condensed, prepared wi250mL 90 2
Soups Vegetable, chunky, Ready-to-serve 250mL 129 4
Soups Vegetable, Homemade 250mL 49 3
Soups Vegetables with beef, Condensed, prepared wi250mL 83 6
Soups Vegetarian vegetable, Condensed, prepared wi250mL 76 2
Sweets Almonds, chocolate covered 10 180 4
Sweets Brown sugar 5mL 18 0
Sweets Butterscotch 1 piece 21
Sweets Candy, chocolate covered, sweetened with sorb
1 piece 29 1
Sweets Caramel 4 154 2
Sweets Caramel coated cookies, chocolate covered (T 1 package 289 3
Sweets Caramel with nuts, chocolate covered (Turtles 2 132 3
Sweets Caramel, chocolate covered (RoloTM, Caramil 1 bar 246 3
Sweets Chewing gum 1 stick 7 0
Sweets Chewing gum, sugarless 1 stick 5 0
Sweets Chocolate covered wafer (Kit KatTM, Coffee Cr1 bar 218 3
Sweets Chocolate ice milk bar (FudgesicleTM) 1 65 3
Sweets Chocolate malt-nougat and caramel, chocolat 1 bar 245 3
Sweets Chocolate mousse, homemade 125mL 203 4
Sweets Chocolate syrup, thin type 15mL 110 1
Sweets Chocolate topping, fudge-type 30mL 135 2
Sweets Chocolate, candy coated (M&MSTM , Smartie 1 package 201 2
Sweets Chocolate, semisweet, bars or chips 60mL 204 2
Sweets Coconut candy, chocolate covered (BountyTM,1 bar 235 2
Sweets Corn syrup 15mL 59 0
Sweets Double fruit jam type spread 15mL 42
Sweets Double fruit jam type spread, reduced sugar 15mL 23
Sweets Fondant, chocolate covered (After EightTM) 2 pieces 59
Sweets Frozen yogourt, chocolate 125mL 116 3
Sweets Frozen yogourt, vanilla 125mL 124 3
Sweets Fruit and juice bar 1 63 1
Sweets Fruit leather 1 roll 52
Sweets Fudge, caramel and nuts, chocolate covered ( 1 bar 289 5
Sweets Fudge, chocolate, homemade 1 piece 70
Sweets Fudge, vanilla, homemade 1 piece 84
Sweets Gelatin dessert, calorie-reduced, prepared (Jel 125mL 25 1
Sweets Gelatin dessert, prepared (JelloTM) 125mL 88 2
Sweets Gumdrops 10 pieces 143 0
Sweets Hard candy 1 24 0
Sweets Hard candy, reduced sugar 1 11 0
Sweets Honey 5mL 22
Sweets Ice cream cone, vanilla, chocolate covered, wi 1 222 5
Sweets Ice cream cone, vanilla, soft serve 1 266 7
Sweets Ice cream sandwich 1 143 3
Sweets Ice cream, chocolate 125mL 151 3
Sweets Ice cream, dairy free 125mL 237 4
Sweets Ice cream, strawberry 125mL 134 2
Sweets Ice cream, vanilla, low fat 125mL 117 5
Sweets Ice cream, vanilla, low fat, aspartame sweete 125mL 106 3
Sweets Ice cream, vanilla, premium 125mL 282 4
Sweets Ice cream, vanilla, regular 125mL 153 3
Sweets Icing sugar (powdered) 5mL 10 0
Sweets Jams and preserves 15mL 56
Sweets Jelly 15mL 56
Sweets Jellybeans 10 beans 105 0
Sweets Licorice, strawberry (TwizzlersTM) 3 strips 132 1
Sweets Maple syrup 15mL 55 0
Sweets Marmalade 15mL 50
Sweets Marshmallows 1 23
Sweets Milk chocolate and crisped rice (Nestle Crunc 1 bar 209 2
Sweets Milk chocolate, bars or chips 1 bar 268 4
Sweets Molasses 15mL 62 0
Sweets Pancake syrup 15mL 47 0
Sweets Peanut butter cups (ReesesTM) 3 cups 263 5
Sweets Peanuts, chocolate covered 10 208 5
Sweets Pie filling, cherry, canned 30mL 29
Sweets Popsicles 1 54 0
Sweets Raisins, chocolate covered (GlosetteTM) 10 pieces 39
Sweets Sesame crunch (sesame snap) 4 pieces 181 4
Sweets Sherbet, orange 125mL 113 1
Sweets SkittlesTM 10 candies 43
Sweets Soft serve ice cream with OreoTM cookies (Bli 1 small 575 13
Sweets Spread, chocolate hazelnut (NutellaTM) 30mL 203 2
Sweets Sugar substitute, aspartame (EqualTM) 1 packet 4
Sweets Sugar substitute, sucralose (SplendaTM) 5mL 2 0
Sweets Toffee 1 piece 67
Sweets Toffee, chocolate covered (SkorTM) 1 bar 209 1
Sweets Topping or spread, butterscotch 30mL 105 1
Sweets Topping, strawberry 30mL 110
Sweets White sugar (granulated) 5mL 16 0
Vegetables Alfalfa sprouts, raw 60mL 2
Vegetables Artichoke hearts, canned in water 1 heart 13 1
Vegetables Artichoke hearts, marinated in oil 1 heart 27 1
Vegetables Artichoke, boiled, drained 1 medium 60 4
Vegetables Asparagus, canned, drained 6 spears 21 2
Vegetables Asparagus, fresh or frozen, boiled, drained 6 spears 18 2
Vegetables Bean sprouts, stir-fried 125mL 33 3
Vegetables Beans, lima, frozen, boiled, drained 125mL 100 6
Vegetables Beans, snap (green, yellow, Italian), canned, d125mL 14 1
Vegetables Beans, snap (green, yellow, Italian), fresh or f 125mL 22 1
Vegetables Beets, pickled, sliced, not drained 125mL 78 1
Vegetables Beets, sliced, boiled, drained 125mL 40 2
Vegetables Beets, sliced, canned, drained 125mL 28 1
Vegetables Belgium endive, raw 1 endive 9
Vegetables Bok Choy, Pak-Choi, shredded, boiled, drained 125mL 11 1
Vegetables Broccoli, chopped, boiled, drained 125mL 29 2
Vegetables Broccoli, chopped, raw 125mL 16 1
Vegetables Broccoli, frozen spears, boiled, drained 125mL 27 3
Vegetables Brussels sprouts, fresh or frozen, boiled, drain 4 sprouts 33 3
Vegetables Cabbage, green, shredded, boiled, drained 125mL 17 1
Vegetables Cabbage, green, shredded, raw 125mL 9 1
Vegetables Cabbage, red, shredded, raw 125mL 11 1
Vegetables Carrot juice 125mL 50 1
Vegetables Carrots, baby, raw 8 28 1
Vegetables Carrots, fresh or frozen, boiled, drained 125mL 28 1
Vegetables Carrots, raw 1 medium 25 1
Vegetables Cauliflower, pieces, boiled, drained 125mL 15 1
Vegetables Cauliflower, pieces, raw 125mL 13 1
Vegetables Celery, raw 1 stalk 6
Vegetables Coleslaw with dressing, homemade 125mL 44 1
Vegetables Corn, sweet, canned, cream style 125mL 97 2
Vegetables Corn, sweet, canned, niblets 125mL 88 3
Vegetables Corn, sweet, on or off cob, fresh or frozen, boi 125mL 82 3
Vegetables Cucumber, peeled, raw 4 slices 3
Vegetables Edamame 125mL 100 9
Vegetables Eggplant, pieces, boiled, drained 125mL 18
Vegetables Fiddleheads, frozen, boiled 125mL 33 4
Vegetables Fireweed leaves, raw 125mL 13 1
Vegetables Hearts of palm, canned 2 18 2
Vegetables Kale, chopped, boiled, drained 125mL 19 1
Vegetables Leeks, chopped, boiled, drained 125mL 17
Vegetables Lettuce, Boston, shredded 250mL 8 1
Vegetables Lettuce, iceberg, shredded 250mL 8 1
Vegetables Lettuce, looseleaf, shredded 250mL 9 1
Vegetables Lettuce, romaine, shredded 250mL 10 1
Vegetables Lettuce, spring mix (mesclun) 250mL 12 1
Vegetables Mushrooms, pieces, canned, drained 125mL 21 2
Vegetables Mushrooms, portobello, grilled 125mL 30 4
Vegetables Mushrooms, raw 3 medium 12 2
Vegetables Mushrooms, shiitake, sliced, stir-fried 125mL 27 2
Vegetables Mushrooms, white, sliced, stir-fried 125mL 15 2
Vegetables Onions, green (scallion), raw 1 medium 5
Vegetables Onions, yellow, chopped, raw 60mL 17
Vegetables Onions, yellow, chopped, sauteed 125mL 61
Vegetables Parsnip, sliced, boiled, drained 125mL 59 1
Vegetables Peas, green, canned, drained 125mL 62 4
Vegetables Peas, green, frozen, boiled, drained 125mL 66 4
Vegetables Peas, snowpeas, boiled, drained 125mL 36 3
Vegetables Peas, snowpeas, raw 10 14 1
Vegetables Pepper, jalapeno, raw 1 4
Vegetables Pepper, sweet, green, raw 1/2 16 1
Vegetables Pepper, sweet, green, sauteed 125mL 95 1
Vegetables Pepper, sweet, red, raw 1/2 15 1
Vegetables Pepper, sweet, red, sauteed 125mL 99 1
Vegetables Pepper, sweet, yellow, raw 1/2 25 1
Vegetables Pepper, sweet, yellow, sauteed 125mL 36 1
Vegetables Potato salad, homemade 125mL 205 4
Vegetables Potato, baked, flesh 1 145 3
Vegetables Potato, baked, flesh and skin 1 161 4
Vegetables Potato, boiled without skin 1 116 2
Vegetables Potato, boiled, flesh and skin 1 129 3
Vegetables Potato, canned, drained 4 84 2
Vegetables Potato, microwaved, flesh and skin 1 212 5
Vegetables Potato, microwaved, peeled after cooking 1 156 3
Vegetables Potatoes, French fried, frozen, home-prepared 20 strips 96 2
Vegetables Potatoes, hashed brown, plain, frozen, heated 125mL 180 3
Vegetables Potatoes, mashed, dried, with 2% milk and ma125mL 107 3
Vegetables Potatoes, mashed, homemade with 2% milk an125mL 116 2
Vegetables Potatoes, scalloped, from mix with water, wit 125mL 120 3
Vegetables Potatoes, scalloped, homemade 125mL 111 4
Vegetables Pumpkin, canned 125mL 44 1
Vegetables Radicchio, chopped 125mL 5
Vegetables Radishes 3 medium 2
Vegetables Rutabaga (yellow turnip), diced, boiled, draine125mL 35 1
Vegetables Sauerkraut, canned, not drained 125mL 14 1
Vegetables Seaweed, dulse, dried 60mL 8 1
Vegetables Spinach, boiled, drained 125mL 22 3
Vegetables Spinach, chopped, raw 250mL 7 1
Vegetables Squash, acorn, cubed, baked 125mL 61 1
Vegetables Squash, butternut, cubed, baked 125mL 43 1
Vegetables Squash, spaghetti, baked 125mL 22 1
Vegetables Sweet potato, baked, peeled after cooking 1/2 51 1
Vegetables Sweet potato, boiled without skin 1/2 57 1
Vegetables Swiss chard, chopped, boiled, drained 125mL 18 2
Vegetables Tomato clam cocktail 125mL 61 1
Vegetables Tomato juice 125mL 22 1
Vegetables Tomato juice, without added salt 125mL 31 1
Vegetables Tomato sauce for spaghetti, canned 125mL 143 2
Vegetables Tomato sauce, canned 125mL 41 2
Vegetables Tomatoes, canned, stewed 125mL 35 1
Vegetables Tomatoes, canned, whole 125mL 22 1
Vegetables Tomatoes, raw 1 22 1
Vegetables Tomatoes, sun-dried 1 piece 5
Vegetables Tomatoes, sun-dried, packed in oil, drained 1 piece 6
Vegetables Turnip (white turnip), cubed, boiled, drained 125mL 18 1
Vegetables Vegetable juice cocktail 125mL 24 1
Vegetables Vegetable juice cocktail, low sodium 125mL 28 1
Vegetables Vegetables, Asian mix (broccoli, carrots, gree 125mL 29 1
Vegetables Vegetables, broccoli and cauliflower, frozen, bo125mL 22 2
Vegetables Vegetables, mixed (corn, lima beans, snap beans
125mL 63 3
Vegetables Vegetables, peas and carrots, canned, not dra 125mL 51 3
Vegetables Zucchini, raw, slices 4 6
Vegetables Zucchini, sliced, boiled, drained 125mL 15 1
Fat Carbs Fibre
1.5 1 0.1
4.4 27 2.8
0 0 0.0
0 2 1.0
16 0.4
29 0.1
1 7 0.2
4 39 1.8
14 43 2.0
19 58 2.3
6 33 0.7
12 29 0.6
8 25 0.7
4 14 0.4
10 27 0.9
4 13 0.4
8 39 1.3
5 24 0.9
5 33 2.4
6 22 0.7
10 18 0.8
14 29 0.7
28 70 1.5
3 26 1.2
23 26 0.4
19 53 2.8
23 55 0.8
14 50 1.0
5 13 0.6
9 19 0.9
5 16 0.4
4 21 0.6
22 38 2.3
4 14 0.6
13 61 2.0
10 48 2.0
16 67 1.9
11 24 0.8
6 35 0.9
13 26 1.1
4 24 0.5
12 26 1.5
15 29 0.8
13 34 1.3
8 37 2.3
11 23 0.7
18 27 1.1
14 27 0.7
16 33 0.8
16 24 0.6
2 23 1.5
21 55 3.3
4 26 1.6
1 11 0.3
7 35 0.8
1 11 0.4
4 17 1.1
5 16 1.3
3 20 1.0
6 18 1.6
12 20 1.0
5 19 1.3
10 53 1.4
18 79 4.3
4 22 0.3
6 30 0.6
8 32 3.7
14 49 1.9
14 53 2.4
7 54 2.9
6 23 0.9
5 18 0.7
5 20 0.7
6 18 0.5
10 24 1.5
21 65 4.0
23 42 0.4
10 30 2.9
2 18 0.1
4 10 0.3
12 19 0.5
8 34 1.0
1 15 0.1
3 36 0.2
6 20 0.2
4 25 0.4
31 31 0.5
7 34 0.5
6 39 0.4
2 9 0.2
10 66 0.9
8 52 1.0
9 70 0.3
11 64 0.9
47 0
0 10 0.7
0 5 0
0 10 0
3 26 0
32 0.3
0 0 0
9 0.1
6 0.1
0 0
0 0 0
1 0
6 7 0
3 0.8
0 28 0
0 0
0 28 0
1 0
26 0
26 0
0 33 0
0 23 0
9 28 0
1 27 0
2 26 0
0 23 0
23 0
27 0.2
0 27 0
8 11 0
29 0.3
0 0
34 0
0 34 0
0 32 0
12 0.1
0 0 0
0 8 0
16 0
1 0
1 0
0 32 0
1 33 0.3
0 0 0
0 0 0
0 17 0
0 2 0
0 1 0
1.4 12 2
9.3 1 14
9.4 1 15
8.7 14
7.6 12
10.5 1 17
5.8 1 9
0.8 3 1
3.4 2 5
6.5 1 10
8.8 1 14
7.7 2 11
7.3 11
9.0 1 14
9.5 16
4.4 6 7
6.8 1 11
5.2 1 8
1.1 2
4.1 7
1.8 2 3
4.1 3 7
2.2 4 3
6.5 7 10
1.1 2
8.9 3 14
3.3 5
3.4 33 6
3.3 38 5
0.3 2 2
0.6 1 1
0.1 1
1.0 1 2
2.1 2 3
4.1 4 5
2.1 4 2
2.0 3 2
3.4 3 4
2.1 24 3
11.9 36 20
1.1 10 2
0 15 1
3.8 28 6
3.8 41 6
0.9 34 2
3.1 36 5
3.8 7 6
4.2 53 7
4.7 44 8
1.6 28 3
3.3 27 5
1.1 11 2
1.6 15 3
0.2 2
0.2 15
2
6.3 13 10
0.8 2 1
1.6 13 3
3.3 12 5
3.2 14 5
0.1 13
0.2 13
5.4 12 8
1.6 27 3
0.7 23 4
0.2 20
1.2 32 2
1.2 22 7
0.6 19 4
0 20
0.6 22 4
22
0.2 26 2
1
1.3 1 2
1.0 1 2
0.6 26 4
0.5 13 4
0.5 4 4
1.7 1 3
3.3 5
6.2 3 10
2.7 40 5
1.8 13 3
3.3 12 5
0 11
2.3 30 4
21
0 16
17 4
0
6 1
14 2
5 1
5
35 30
14 4
20 5
24 13
17 5
15 9 2.2
18 52 0.4
31 33 1.1
13 27 1.5
35 53 1.8
15 32 1.3
15 18 2.6
9 10 2.2
13 44 1.3
39 42 2.2
12 23 1.2
17 9 0.3
18 16 0.9
9 23 4.9
8 24 1.1
7 37 2.0
6 9 0.7
29 48 2.4
12 29 2.5
8 26 1.5
62 8 0.6
32 39 1.9
12 31 1.3
8 5 0.5
15 18 0.9
6 36 3.3
5 31 0.2
16 31 1.7
8 25 1.5
9 23 1.4
7 24 1.8
12 24 1.9
4 38 3.4
19 51 3.0
16 44 3.3
28 55 2.9
10 17 0.5
19 28 4.5
7 15 1.0
25 44 3.5
5 3 0.3
12 0
2
4
4
4
4
4
4
13 0
4
14 0
14 0
14 0
14 0
14 0
14 0
14 0
14 0
14 0
8 1
1
9
1 3
5
7 2
2 4
4 2
1 1
11 1
5 1
1
8
8 1
3 3
5 4
3
4 2
6 2
2 3
13 0
4
4
1 0
4 0
4 0
1 0
7 9
6 0
3 1
3 0
2 0
1 3
2 4
1 0
1 0
5
1 0
1 7
1 0
1 0
12 15
15 9
10 20
1 6
1 0
1 0
2 0
9 0
1
13 0
3 6
2 0
2 3
3 5
1 5
1 0
1 0
1 0
9 0
4 0
4 0
4 0
6 0
9 0
4 1
4 0
2 0
2 0
8 0
12 0
11 1
1 0
0
8 8
10 10
1 0
1 0
5 0
10 10
1 0
6 0
3 0
3 0
15 0.1
19 2.6
15 1.5
17 1.2
12 2.1
15 9 6.7
27 2.1
7 4.0
1 10 2.6
11 2.0
11 1.4
9 1.3
25 1.8
19 0.1
16 0.1
0 6 0.1
19 2.0
11 1.6
10 1.5
15 1.3
19 1.3
30 1.8
18 1.1
17 0.1
20 0.1
12 0.4
15 0.1
13 2.0
10 2.1
18 1.2
11 2.3
1 0.1
1 0.1
16 1.2
18 1.9
7 0.6
8 0.7
6 0.3
19 0.8
17 0.4
14 2.3
15 2.3
13 0.1
14 0.3
13 0.3
13 0.3
15 0.2
7 1.3
9 1.9
15 1.7
19 1.7
8 1.7
26 5.0
17 2.1
20 2.1
10 2.0
18 0.3
21 1.2
11 1.1
25 1.9
8 1.1
13 0.5
0 20 0
24 1.4
16 1.8
18 3.6
29 1.3
8 4.2
40 2.5
6 1.9
11 1.8
11 1.5
9 1.2
1 22 11.3
1 27 11.8
3 34 3.0
1 30 1.1
1 38 1.6
19 0.5
23 2.0
1 41 7.4
1 7 0.3
9 23 3.1
1 18 1.1
1 18 0.9
1 16 2.2
2 36 1.4
2 17 1.4
1 33 1.3
2 35 4.7
1 17 2.3
2 18 1.5
1 17 2.0
1 16 3.4
1 18 0.8
2 17 0.7
1 16 2.4
2 18 2.1
18 2.7
1 23 0.7
1 28 2.1
2 18 2.2
4 9 0.4
3 28 5.2
3 22 1.0
2 30 6.1
23 0.7
30 0.4
1 57 5.4
19 0.7
9 0.7
1 6 0.4
4 8 0.3
1 26 1.5
1 25 2.6
1 24 14.1
4 19 0.6
7 16 0.7
1 26 0.6
33 0.6
1 22 4.3
5 18 1.0
3 46 3.5
8 41 5.3
1 46 6.0
9 31 3.3
21 0.2
1 38 2.2
2 23 2.9
1 28 1.7
1 42 1.8
24 0.9
8 0.6
4 17 0.5
1 29 3.6
2 28 3.5
1 27 0.6
4 7 0.4
2 42 1.9
1 12 3.4
3 33 5.2
4 35 5.3
3 23 2.3
2 25 2.3
2 29 2.8
2 20 2.7
2 17 2.6
3 10 1.1
3 20 0.8
2 11 0.4
1 18 0.7
4 11 0.5
3 40 3.7
3 41 2.2
70 0.1
6 13 1.0
9 1.4
1 13 1.3
1 47 6.7
13 54 2.0
1 24 4.0
3 24 0.6
1 67 2.0
24 0.3
46 1.9
1 24 1.5
24 0.4
19 0.5
23 0.4
18 1.6
2 30 1.3
2 14 0.9
1 14 2.1
2 21 0.9
3 19 1.6
1 7 0.6
1 43 7.9
16 4.6
1 9 0.4
1 9 0.4
1 21 3.5
1 32 4.4
1 20 9.2
1 42 2.5
1 39 4.8
18 0.3
3 7 0.2
3 7 0.2
1 24 0.8
3 8 1.0
1 8 1.2
3 27 1.6
1 27 1.0
4 14 0.5
3 13 0.8
1 29 4.4
2 1.6
3 13 1.4
2 12 0.9
1 50 2.0
1 52 1.7
1 56 1.2
1 46 7.7
1 4 1.1
3 11 1.7
19 7 1.2
18 7 4.2
22 7 4.2
18 7 4.1
10 40 10.3
1 40 7.7
3 37 10.4
1 29 12.2
1 30 12.1
1 40 9.9
1 27 8.2
2 29 9.9
1 43 9.3
1 24 5.9
24 4 2.7
16 9 0.6
16 11 1.0
2 40 7.8
3 5 1.3
4 3 3.0
21 6 3.3
5 8 3.4
1 29 6.2
1 32 5.9
26 4 2.7
9 6 3.1
7 6 3.5
20 8 3.2
18 9 3.1
18 9 3.1
16 7 2.6
16 7 2.5
16 6 1.8
12 13 1.9
19 6 2.7
18 8 3.0
1 31 4.2
18 3 2.4
23 4 1.3
14 8 3.2
16 6 1.4
16 6 2.8
6 5 3.2
11 13 8.0
16 8 2.9
11 3 0
4 4 0.2
4 7 5.7
6 2 0
17 3 1.7
6 4 1.8
4 1
10
10
10 0
1 0
10 0
14 0
8 0
9 0
9 0
5 0
5 0
8 0
8 0
11 0
13 0
17 0
3 0
5 0
5 0
8 0
16 0
15 0
8 0
26 0
5 0
16 0
7 0
10 0
13 0
7 0
6 0
2 0
13 3
11 1
9 4
2 0
7 0
2 0
10 0
5 0
10 0
6 0
14 0
5 0
15 0
1 0 0.0
5
14 0
9 0
6 1
3 1
19
2 0
4
4 1
1
2 1
5 2
12 2
2 4
21 0
3 0
2 0
2 0
10 0
6 0
2
3
6
4 0
4 1
4
5 0
3 0
9 2
10 0
15 0
12 0
18 0
22 0
15 0
13 0
12 0
10 0
16 0
19 0
18 0
8 1
4 4
5 1
5 3
1 0
4 0
3 0
3 1
7
22 2
20 0
10 0
12 0
11 0
16 0
11 0
12 0
13 0
13 0
16 0
18 0
2 0
2 0
6 0
9 2
15 1
14 7
14 2
5
3
20 3
8 0
2 0
2 0
17
2 0
15
3
9 0
6 0
10 0
4 0
2 0
9 0
2 0
2 0
6 0
7 7
3 0
9 0
5 0
3 0
9 1
8 2
9 2
4 2
7 2
0.3 2 2
5.8 1 11
0.7 3 1
0.2 3 1
0.9 3 3
0.2 4 1
0.4 3 1
0.2 4 1
4
1 1
0.3 1 2
0.1 1 1
2.5 3 4
5
3
9
1
2
2.1 7 4
27
4.3 3 10
1
2
0.1 4
0 3 0
1.7 6 6
1.6 2 7
38 57 2.0
4 14 1.8
6 27 3.8
12 32 2.2
23 13 1.5
8 50 4.1
29 37 3.1
26 47 2.8
14 37 2.4
11 46 2.9
17 49 2.0
10 32 1.9
19 36 4.1
6 26 1.5
26 25 1.9
38 40 2.5
15 7 1.7
31 12 3.7
4 4 0.9
13 4 1.1
10 33 2.2
18 32 2.1
35 27 1.2
10 28 2.1
10 31 1.7
14 33 2.5
16 33 1.7
18 33 1.7
17 40 3.1
2 47 1.9
14 50 4.9
14 20 2.2
17 8 1.5
10 10 1.4
35 0.8
27 0.5
26 33 0.7
11 13 2.0
17 23 1.2
7 1.3
5 8 1.1
5 2 0.4
14 10 2.2
4 21 1.9
5 29 1.9
13 20 0.4
1 11 0.5
1 6 1.1
3 7 1.2
11 14 1.0
8 31 2.1
14 23 1.9
15 21 1.6
4 0.2
4 0.2
7 0.4
5 6 0.4
11 15 7.7
13 31 2.7
12 29 3.0
11 17 2.5
6 23 2.4
3 9 0.8
1 0
5 21 1.5
1 1 0
6 18 4.1
3 10 0.8
1 9 0.3
3 7 0.9
2 13 2.1
5 20 0.9
4 20 3.0
5 18 1.6
10 16 0.3
13 16 0.5
9 10 0.5
5 17 0.8
5 24 1.3
2 7 0.8
6 28 1.9
5 27 5.1
3 22 6.1
2 13 0.8
1 5 0.8
8 20 6.2
4 28 4.1
2 31 3.8
1 10 0.5
2 18 1.2
2 19 0.5
4 20 1.3
1 8 1.4
2 11 0.7
2 13 0.5
12 15 1.4
0 5 0
5 0
2 2 0.2
3 31 0.5
14 38 0.6
6 17 1.2
11 35 0.5
2 0.1
2
11 27 0.4
14 0.9
9 42 1.0
14 14 0.5
26 1.0
3 24 1.1
9 27 1.1
13 27 2.5
13 29 2.5
0 16 0
10 0.5
5 0.4
2 13 0.3
3 20 1.2
4 18 0
16 0.8
12 0.5
14 41 1.3
2 13 0.3
1 18 0
0 5 0
0 20 0
0 36
6 0
0 3 0
0 6
14 23 1.9
7 43 0.6
6 22 0.9
8 20 0.8
16 21 0.8
6 19 0.6
2 20 0
5 15 0.5
18 25 0
8 18 0.5
2 0
14 0.2
15 0.2
26 0.1
1 30 0
14 0
0 13 0.1
6
11 26 1.0
15 30 1.7
16 0
0 12 0.1
16 28 1.8
13 20 1.9
7 0.2
0 14 0
1 7 0.4
12 18 2.8
2 24 2.6
10 0
20 89 1.9
11 23 2.0
0 1 0
0 0
4 8 0
13 24 0.5
27 0.4
29 0.3
0 4 0
0.2
3 1.0
2 3 1.0
13 4.7
1 3 1.5
3 1.6
7 1.2
18 4.0
3 1.5
5 1.9
20 2.2
9 1.8
6 1.9
2 1.6
2 0.9
6 2.0
3 1.1
5 2.3
6 3.2
4 1.3
2 0.7
3 0.8
12 1.0
7 1.4
6 1.9
6 1.5
3 1.8
3 0.9
1 0.6
2 8 1.0
1 25 1.8
1 22 2.3
1 19 2.0
1 0.2
4 8 4.3
5 1.3
6 0.9
2 1.3
3 1.6
4 1.4
4 0.5
1 0.6
2 0.7
2 0.8
2 1.2
2 1.1
4 2.3
1 4 1.9
2 0.6
4 2.1
2 1.0
1 0.4
4 0.6
5 4 0.8
14 2.7
11 4.0
12 3.7
6 2.4
3 0.6
1 0.4
4 1.2
9 3 1.3
4 0.8
9 5 1.3
6 0.8
2 5 0.6
15 14 1.4
34 3.4
37 3.8
27 1.9
30 2.5
19 1.3
49 5.1
36 3.4
4 15 1.6
9 23 1.8
4 15 1.1
4 19 2.2
5 16 1.0
5 14 2.5
10 3.8
1 0.2
0.2
8 1.6
3 1.9
1 0.1
4 2.3
1 0.7
16 2.1
11 1.8
5 0.9
12 1.9
13 1.9
4 1.9
14 0.5
5 0.9
8 0.7
6 21 1.9
10 1.9
8 1.4
5 1.0
5 1.5
1 0.2
1 0.2
4 1.6
6 0.7
6 1.0
6 1.8
4 2.4
13 2.8
11 2.7
1 0.4
4 1.3
Meals Category Unit code Unit Name Category
Breakfast _MY RECIPES c cup Cup Liquid
AM Snack Baked Goods gal gal Gallon Liquid
Lunch Beverages g g Gram Weight
PM Snack Dairy L lt Liter Liquid
Dinner Eggs mL mlt Milliliter Liquid
Eve Snack Fast Foods oz (wt) ozm Ounce (wt) Weight
Fats and Oils oz (fl) oz Ounce, Fluid Liquid
Fish Pint, UK uk_pt Pint, UK Liquid
Fruit Pint, USA pt Pint, USA Liquid
Grain/Cereal lb lbm Pound Weight
Legumes/Nuts qt qt Quart Liquid
Meat/Poultry tbsp tbs Tablespoon Liquid
Miscellaneous tsp tsp Teaspoon Liquid
Mixed Dishes Whole Whole
Snacks
Soups
Sweets
Vegetables
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Excel Calorie Counter 2007 Recipe

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Excel Calorie Counter 2007 Recipe

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Instructions

Excel Recipe Nutrients Calculator

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The food data is provided as an example only.

Meal/Snack Category Food Item Portion Measure Calories Protein Fat

Daily Total 60.0 1.0 4.0

heet, sort Food List

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