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| FOOD/SERVING SIZE | PROT (g) | FAT (g) | CHO (g) | kcal | kJ | Ca (mg) | Fe (mg) | Fiber (g) | Na (mg) | K (mg) | PO (mg) | Na (mmol) | K (mmol) |
| Grains/Cereals | |||||||||||||
| 1 slice bread, crumpet, small muffin ½ Eng. muffin/ bread roll/flat bread 3-6 crackers ⅔ cup (30 g) cereal flakes, puffs ¼ cup (30 g) muesli raw/toasted, granola 30 g pretzels |
2 | 1 | 15 | 75 | 300 | 20 | 1 reg 2 fort |
0.5 pretzels 1 white 2 w/m 3 muesli |
150 | 40 white 80 w/m |
20 white 50 w/m |
6 | 1 white 2 w/m |
| ½ cup oatmeal, ckd in water, NAS ⅓ cup pasta, rice, couscous or noodles, ckd in water, NAS |
— | — | |||||||||||
| Fruits | |||||||||||||
| 1 medium fruit, such as apple, orange, peach 2 small fruit, e.g. plums, apricots 20 or ¾ cup cherries or grapes ½ cup juice or canned fruit (20 g dried fruit |
1 | — | 15 | 75 | 300 | 20 | 0.5 | 3 | — | 200 | 20 | — | 5 |
| High-starch Vegetables | |||||||||||||
|
½ cup potato, mashed
½ cup sweet potato or yam, boiled ½ medium potato, boiled
½ cob corn, boiled |
2 | 1 | 15 | 75 | 300 | 20 | 0.5 | 2 | — | 200-400 | 50 | — | 5-10 |
| 1 cup (150 g) legumes, cooked | 12 | — | 15 | 100 | 450 | 50 | 3 | 14 | 10 | 450 | 225 | — | 12 |
| Low-starch Vegetables | |||||||||||||
|
½ cup ckd veg, such as broccoli, beans, cabbage, carrot, spinach, zucchini
1 cup raw salad vegetables |
1 | — | 2 | 25 | 100 | 50 | 0.5 | 2 | — | 200 | 50 | — | 5 |
| Dairy/Alternatives | |||||||||||||
| 1 cup (250 mL) milk, whole | 8 | 10 | 15 | 150 | 700 | 300 | 0.2 | — | 125 | 450 | 250 | 5 | 12 |
| 1 cup (250 mL) milk, 1-2% fat | 5 | 120 | 500 | ||||||||||
| 1 cup ([250 mL) milk, 0% fat | — | 100 | 400 | ||||||||||
| 1 tub (170 g) yogurt , fl crm, flvrd | 10 | 8 | 24-30 | 200 | 800 | 300 | |||||||
| 1 tub (170 g) yogurt, low-fat, flvrd | — | 150 | 600 | ||||||||||
| 30 g cheddar cheese (high Na) | 8 | 10 | — | 120 | 500 | 230 | 230 | 25 | 200 | 10 | 0.6 | ||
| Protein Foods | |||||||||||||
| 60 g lean meat or poultry, such as beef, veal, pork, lamb, chicken, turkey 90 g fish or seafood |
16 | 5 | — | 125 | 500 | 20 | 2 (red) 1 (white) |
— | 50 | 200 | 120 | 2 | 5 |
| 60 g medium sodium, such as egg | 125 | 200 | 6 | ||||||||||
| 60 g high sodium, such as sausage | 350 | 16 | |||||||||||
|
60 g very high sodium, such as
ham, bacon, fish in brine, anchovy
|
450-900 | 20-40 | |||||||||||
| 60 g nuts (as source protein) | 32 | 8 | 400 | 1 500 | 0.5 | 4 | 230 | 300 | 125 | 10 | 7 | ||
| Fats/Oils | |||||||||||||
| 1 tsp salted butter, margarine | — | 4 | — | 40 | 150 | — | — | — | 25 | — | — | 1 | — |
| 1 tsp unsalted butter, margarine, oil | — | — | |||||||||||
| ⅛ med. (240 g) avocado | 0.1 | 4 | — | 100 | 26 | — | 2 | ||||||
| 50 g salted peanuts (as snack) | 14 | 25 | 7 | 250 | 1 000 | 15 | 230 | 300 | 125 | 10 | 7 | ||
| 20 g mayonnaise, comm, reg | <1 | 6 | 4 | 75 | 300 | 2 | <1 | — | 140 | 3 | 5 | 6 | — |
| Sugar | |||||||||||||
| 1 level tsp sugar, (jam), honey | — | — | 5 | 20 | 75 | — | — | — | — | — | — | — | — |
| Alcohol | |||||||||||||
| 30 mL spirit (10 g alcohol) | — | — | — | 75 | 300 | — | — | — | — | — | — | — | — |
| 100 mL wine (10 g alcohol) | 2 | 90 | 400 | 25 | 80 | 20 | 1 | 2 | |||||
| 375 mL beer (15 g alcohol) | 10 | 150 | 600 | — | 120 | 40 | — | 3 | |||||
| Salts and Condiments | |||||||||||||
| 1 g sachet of salt | — | 390 | — | — | 17 | — | |||||||
| 1 bouillon (stock) cube | 900 | 40 | |||||||||||
| 1 soluble vitamin | 230 | 10 | |||||||||||
» 1 teaspoon (tsp) = 5 mL
» A tip for calculating the calcium content of milk in 1 mg/mL + 20 per cent
» The phosphate content of dairy products is around 1 mg/mL
» Cooked weights are used for meat. The weight of meat reduces by approximately 20 per cent during cooking
» The ready reckoner tables include rounded numbers for ease of calculation
» 4 tsp ketchup (tomato sauce) is equivalent to 1 tsp sugar
Updated November 21, 2018