| FOOD AND SERVING SIZE | PROT (g) | FAT (g) | CHO (g) | kcal | kJ | NOTE | FOOD GROUP SERVINGS |
| Savory | |||||||
| Commercial hamburger, 1 | 45 | 25 | 27 | 500 | 2 100 | 3 grains, 1 protein, 5 fats | |
| Hot-dog sausage, 1 | 45 | 14 | 2 | 170 | 720 | ½ protein, 3 fats | |
| Hot-dog bun, 1 | 4 | 1 ½ | 21 | 110 | 460 | 1 ½ grains | |
| Desserts | |||||||
| Chocolate topping (~4 tsp [~¼ cup]) |
<1 | <1 | 45 | 170 | 700 | 4 sugar | |
| Ice cream, 2 scoops (70 g) |
2 | 10 | 20 | 180 | 760 | Calcium 140 mg | 1 dairy (If not eaten often, is equivalent in energy but will overestimate calcium intake) |
| Chocolate coated ice cream on a stick | 5 | 22 | 27 | 330 | 1 400 | ||
| Snacks | |||||||
| Fruit cake, 1 large slice (100 g) |
5 | 14 | 54 | 360 | 1 500 | 3 grains, 3 fats, 1 fruit | |
| Chocolate muffin (~80 g) |
5 | 7 | 40 | 250 | 1 050 | 3 grains, 1 fat | |
| Chocolate bar (60 g) |
5 | 17 | 33 | 300 | 1 250 | 3 fat, 8 sugar | |
| Cookies (biscuits), 2 small plain |
15 | 1 | 2 | 75 | 300 | 1 grain | |
| Cookies (biscuits), 2 shortbread |
2 | 8 | 25 | 180 | 750 | 1 grain, 2 fats, 2 sugar | |
| Cookies (biscuits), 2 cream-filled |
2 | 10 | 28 | 210 | 900 | 1 grain, 2 fats, 4 sugar | |
| Chips (crisps) (100 g) |
7 | 35 | 44 | 520 | 2 180 | 3 veg. starch, 8 fat | |
| Crackers savory (~30 g) |
2 | 6 | 15 | 120 | 500 | 1 grain, 1 fat | |
| Donuts, 1 small |
2 | 6 | 21 | 150 | 600 | 1 grain, 2 fat | |
| Nuts (100 g) |
20 | 55 | 13 | 650 | 2 600 | 60 g nuts = 8 fat | |
| French fries (45 g) |
2 | 5 | 15 | 105 | 435 | Fibre 2 g | 1 veg. starch, 1 fat |
| Beverages | |||||||
| Beer 2.7% alcohol (375 mL] |
1 | — | 8 | 90 | 390 | Alcohol 8 g |
|
| Beer 5% alcohol (375 mL) |
1 | — | 8 | 135 | 560 | Alcohol 15 g |
Energy values may be simplified to 150 kcal (600 kJ) |
| Dry white wine (100 mL) |
<1 | — | <1 | 70 | 280 | Alcohol 10 g |
|
| Red wine, 12% (100 mL) | <1 | - | <1 | 70 | 280 | Alcohol 12 g |
Energy values may be simplified to 500 kcal (2 130 kJ) per 750 mL bottle |
| Port wine, 14% (100 mL) | 150 | 625 | 14 g | Energy values may be simplified to 300 kcal (1 250 kJ) per 200 mL |
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| 1 ½ cups soda (soft drink) (375 mL) |
— | — | 40 | 160 | 675 | ||
| 1 cup soda (soft drink) (250 mL) |
— | — | 27 | 105 | 440 | ||
Updated March 10, 2021