Food Nutrition Chart
This food nutrition chart shows you calories, fat, cholesterol and fibre content for a variety of foods.
-->You should be enjoying a variety of foods from each of the 4 food groups every day.
By choosing foods with higher fibre content and less fat, especially saturated fat, your daily diet can become much more healthy.
| Food Items (approx. 1 serving) |
Calories | Total Fat (g) |
Saturated Fat (g) |
Cholesterol (mg) |
Fibre (g) |
| Breads & Pasta | |||||
| Whole wheat (1 slice) | 69 | 1.2 | 0.3 | 0 | 1.9 |
| Spaghetti (cooked) (1/2 c/125 ml) | 98 | 0.5 | 0.1 | 0 | 1.1 |
| Cereals | |||||
| Bran Flakes (2/3 c/150 ml) | 98 | 0.8 | 0.1 | 0 | 5.1 |
| Granola (1/2 c/125 ml) | 232 | 9.6 | 4.2 | 0 | 3.7 |
| Plain Instant Oatmeal (28 g pkg) | 100 | 2 | 0 | 0 | 3 |
| Vegetables | |||||
| Spinach (cooked) (1/2 c/125 ml) | 21 | 0.2 | 0 | 0 | 2.4 |
| Broccoli(cooked) (1/2 c/125 ml) | 22 | 0.3 | 0 | 0 | 1.9 |
| Iceberg Lettuce (1 c/250 ml) | 7 | 0.1 | 0 | 0 | 0.6 |
| Potatoes | |||||
| Boiled with Skin (1 med) | 128 | 0.1 | 0 | 0 | 2.5 |
| Boiled w/o Skin (1 med) | 113 | 0.1 | 0 | 0 | 1.8 |
| French Fries (1 1/4 c/300 ml) | 207 | 10.8 | 3.3 | 0 | 2.1 |
| Milk 1 c/250 ml | |||||
| Skim | 85 | 0.4 | 0.3 | 4 | 0 |
| Whole 3.3% M.F. | 150 | 8.2 | 5.1 | 33 | 0 |
| Cheese 1 3/4 oz/50 g | |||||
| Mozzarella (part skim) 15% M.F. | 140 | 8 | 5 | 27 | 0 |
| Cheddar 24% M.F. | 201 | 16.5 | 10.5 | 52 | 0 |
| Calorie-Reduced Cheese 6% M.F. | 100 | 3.0 | 1.9 | 9 | 0 |
| Food Items (approx. 1 serving) |
Calories | Total Fat (g) |
Saturated Fat (g) |
Cholesterol (mg) |
Fibre (g) |
| Legumes | |||||
| Kidney Beans canned, cooked (1 c/250 ml) |
208 | 0.8 | 0.1 | 0 | 15.7 |
| Baked Beans with Tomato Sauce canned (1 c/250 ml) | 236 | 1.1 | 0.3 | 0 | 12.7 |
| Eggs | |||||
| 1 Large whole | 74 | 5.0 | 1.5 | 215 | 0 |
| White only | 17 | 0 | 0 | 0 | 0 |
| Fish 31/2 oz/100 g | |||||
| Tuna, packed in water, drained | 116 | 0.8 | 0.2 | 30 | 0 |
| Tuna, packed in oil, drained | 198 | 8.2 | 1.5 | 18 | 0 |
| Meat | |||||
| Chicken Breast, roasted, no skin 31/2 oz/100 g |
159 | 2.1 | 0.6 | 85 | 0 |
| Shrimp 31/2 oz/100 g | 99 | 1 | 0.3 | 195 | 0 |
| Beef, Top Sirloin, broiled 31/2 oz/100 g |
186 | 6.7 | 2.6 | 72 | 0 |
| Beef, Standing Rib Roast 31/2 oz/100 g |
288 | 20.1 | 8.1 | 69 | 0 |
| Pork Tenderloin, lean, cooked 31/2 oz/100 g |
162 | 3.6 | 1.2 | 68 | 0 |
| Fast Food | |||||
| Regular Hamburger, plain (1 oz/30 g meat; 2 oz/60 g bun) |
274 | 11.8 | 4.1 | 35 | 1.6 |
| Double Burger, plain (31/2 oz/100 g meat; 21/2 oz/75 g bun) | 544 | 27.9 | 10.4 | 99 | 2.1 |
| Snacks | |||||
| 1 med Apple | 82 | 0.5 | 0.1 | 0 | 2.6 |
| Regular Potato Chips (1 c/250 ml) | 108 | 7.1 | 0.8 | 0 | 0.8 |
| Pizza with cheese (1/6 of 14"/35 cm diameter pizza) |
145 | 3.3 | 1.6 | 10 | 1.3 |
| Bran Muffin, home recipe, 1 med size | 127 | 5.5 | 1.0 | 15 | 2.7 |
I hope you find this food nutrition chart helpful.
more nutrition related pages:
Food nutrition chart / Healthy eating guidelines / List of healthy food / Human body digestive system / Gluten free diet plan / Symptoms of gluten intolerance / Health benefits of almond milk / List of low sodium foods / Recommended calorie intake / What is protein / Foods with protein / Good carbs bad carbs / What is antioxidants? / List of antioxidants / Top antioxidant foods / Treating a bladder infection naturally / Superfoods diet
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