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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

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Vegetables

Vegetable Serving Calories Carbohydrates
(grams)
Dietary fibre
(grams)
A source of Ontario availability
Artichoke 125 mL cooked 45 10 3 Magnesium, Folate August to October
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 November
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 125 mL raw 36 9 1 Vitamin C, Folate January to December
Potatoes 125 mL cooked 63 15 2 Vitamin C, Folate January to March, July 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 March 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 September
Rhubarb 125 mL 15 3 1 Vitamin K, Vitamin C January to June
Strawberries 125 mL 28 7 2 Vitamin C June to July
Watermelon 125 mL 24 6   Lycopene July to September

Meats

Meat Serving Calories Protein (grams) Fat (grams) Iron (milligrams) Vitamin B12 (micrograms) Carbohydrates (grams) Calcium (milligrams)
Beef - inside top round roast 75 g 123 24 2 2.0 1.71    
Beef - eye of round 75 g 148 24 5 2.0 1.44    
Beef - sirloin tip roast 75 g 156 25 5 3.0 1.84    
Pork tenderloin 75 g 108 21 2 1.0 0.41    
Veal - leg 75 g 112 21 3 1.0 0.88    
Veal - shoulder 75 g 142 23 5 1.0 2.5    
Lamb - leg 75 g 184 19 12 2.0 1.95    

Poultry

Poultry Serving Calories Protein (grams) Fat (grams) Iron (milligrams) Vitamin B12 (micrograms) Carbohydrates (grams) Calcium (milligrams)
Turkey - dark meat cooked (skinless) 75 g 140 21 6 2.0 0.28    
Turkey - light meat cooked (skinless) 75 g 118 22 2 1.0 0.28    
Chicken (skinless) 75 g 119 25 2 0.5 0.26    

Fish

Fish Serving Calories Protein (grams) Fat (grams) Iron (milligrams) Vitamin B12 (micrograms) Carbohydrates (grams) Calcium (milligrams)
Fresh 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)
Cheese - reduced fat cheddar 50 g 141 14 9   0.83   452
Cheese - cheddar 50 g 202 12 17   0.42   360
Eggs 2 large 155 13 11 1.0 1.11    
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  

Legumes

Legume Serving Calories Protein (grams) Fat (grams) Iron (milligrams) Vitamin B12 (micrograms) Carbohydrates (grams) Calcium (milligrams)
Beans - lentils 175 mL 135 11 1 4.0   23  
Beans - kidney 175 mL 161 10 1 2.0   30