Get the dirt on fresh fruits and veggies! 

All serving sizes align with Canada’s Food Guide recommendations, while all nutrition information aligns with the Canadian Nutrient File. Note: 250 mL = 1 cup

As ‘Your Friend in the Kitchen’, Foodland Ontario offers wonderful recipes, tips and food facts, and cooking videos featuring fresh Ontario foods.

Vegetables

Vegetable Serving Calories Carbohydrates
(grams)
Dietary fibre
(grams)
A source of Ontario availability
Asparagus 125 mL cooked 21 4 2 Vitamin C, Folate May, June
Bok choy 125 mL cooked 11 2 1 Vitamin A, Folate June to November
Broccoli 125 mL raw 16 3 1 Vitamin C, Folate June to October
Carrots 125 mL raw 28 8 2 Vitamin A, Folate January to May, July to December
Cauliflower 125 mL raw 13 3 1 Vitamin C, Folate June to November
Corn 125 mL cooked 70 17 2 Vitamin C, Folate July to October
Cucumbers - field 125 mL 9 2 1 Vitamin C, Folate June to October
Cucumbers - greenhouse 125 mL 9 2 1 Vitamin C, Folate January to December
Lettuce - assorted 250 mL 9 2 1 Vitamin A, Folate June to October
Lettuce - greenhouse 250 mL 9 2 1 Vitamin A, Folate January to December
Mushrooms 125 mL raw 11 2 1 Niacin January to December
Onions - cooking 125 mL raw 36 9 1 Vitamin C, Folate January to December
Peppers - field 125 mL raw 22 5 1 Vitamin C, Vitamin A July to October
Peppers - greenhouse 125 mL raw 22 5 1 Vitamin C, Vitamin A February to December
Potatoes 125 mL cooked 63 15 2 Vitamin C, Folate January to December
Rutabaga 125 mL cooked 35 8 2 Vitamin C, Folate January to December
Tomatoes - field 125 mL raw 17 4 2 Vitamin C, Folate July to October
Tomatoes - greenhouse 125 mL raw 17 4 2 Vitamin C, Folate February to December

Fruits

Fruit Serving Calories Carbohydrates
(grams)
Dietary fibre
(grams)
A source of Ontario availability
Apples 1 medium 72 19 3 Vitamin C January to June, August to December
Blueberries 125 mL 44 11 2 Vitamin C July to September
Cherries 125 mL 78 20 3 Vitamin C June to July
Grapes 125 mL 55 15 1 Vitamin C August to September
Nectarines 1 fruit 60 14 2 Vitamin C August to September
Peaches 1 medium 38 9 2 Vitamin C July to September
Pears 1 medium 96 26 5 Vitamin C, Folate August to December
Plums 1 fruit 30 8 1 Vitamin C July to October
Raspberries 125 mL 34 8 4 Vitamin C July to October
Rhubarb 125 mL 15 3 1 Vitamin K, Vitamin C January to June
Strawberries - field 125 mL 28 7 2 Vitamin C May to October
Strawberries - greenhouse 125 mL 28 7 2 Vitamin C January to June, October to December
Watermelon 125 mL 24 6   Lycopene July to September

 Eggs & Legumes

Eggs & Legumes Serving Calories Protein (grams) Fat (grams) Iron (milligrams) Vitamin B12 (micrograms) Carbohydrates (grams) Calcium (milligrams)
Eggs 2 large 155 13 11 1.0 1.11    
Kidney Beans 175 mL 161 10 1 2.0   30  
Lentils 175 mL 135 11 1 4.0   23  

Meats

Meat Serving Calories Protein (grams) Fat (grams) Iron (milligrams) Vitamin B12 (micrograms) Carbohydrates (grams) Calcium (milligrams)
Beef - Sirloin Tip 75 g 156 25 5 3.0 1.84    
Beef - lean ground 75 g 188 20 12 2.0 2.0    
Duck - leg 75 g 163 20 9 1.6      
Goat - shoulder 75 g 107 20 2 2.8 0.89    
Lamb - leg 75 g 150 22 7 1.3 1.7    
Pork - tenderloin 75 g 108 21 2 1.0 0.41    
Rabbit 75 g 148 22 6 1.7 6.22    
Veal - leg 75 g 112 21 3 1.0 0.88    

Poultry

Poultry Serving Calories Protein (grams) Fat (grams) Iron (milligrams) Vitamin B12 (micrograms) Carbohydrates (grams) Calcium (milligrams)
Chicken - breats - skinless 75 g 118 24 2.5 0.5 0.15    
Chicken - leg - skinless 75 g 130 18 6 0.8 0.3    
Chicken - ground 75 g 142 17.5 8 0.7 0.4    
Turkey - breast - skinless 75 g 112 23 2 0.26 0.68    
Turkey - ground 75 g 147 21 7 1.0 2.40    

Fish

Fish Serving Calories Protein (grams) Fat (grams) Iron (milligrams) Vitamin B12 (micrograms) Carbohydrates (grams) Calcium (milligrams)
Perch 75 g 88 19 1 0.87 1.65    
Pickerel/Walleye 75 g 89 18 1 1.25 1.73    
Rainbow Trout 75 g 127 18 5 0.3 3.73    

Dairy

Dairy Serving Calories Protein (grams) Fat (grams) Iron (milligrams) Vitamin B12 (micrograms) Carbohydrates (grams) Calcium (milligrams)
Cheddar Cheese  50 g 202 12 17   0.42   360
Goat Cheese - soft 50 g 132 9 11 1.0 0.10   70
Milk 2% 250 mL 129 9 5   1.19 12 302

Grains

Grain Serving Calories Protein (grams) Fat (grams) Iron (milligrams) Vitamin B12 (micrograms) Carbohydrates (grams) Calcium (milligrams)
Bread - whole grain 1 slice 88 4 1 1.0   16