Common Food Nutrients Charts Foods Protein Foods Grams of Protein Chicken Breast Skinless 75g 25 Beef, cooked 75g 24 Soybeans, boiled ¾ cup (175mL) 21 Tofu, firm 150g 21 Turkey, light meat 75g 21 Tuna, canned, drained 75g 19 Sole (baked or broiled) 75g 18 Salmon (baked, broiled) 75g 17 Cottage cheese ½ cup (125mL) 15 Eggs, scrambled (added milk) 2 eggs 13 Skim milk powder 4 tbsp 12 Macaroni and cheese 1 cup (250mL) 11 Cheese, mozzarella 50g 10 Yogurt, plain, 1-2% M.F ¾ cup (175mL) 10 Peanuts 60mL 10 Beans, baked ¾ cup (175mL) 9 Milk, reduced fat (1%, 2% and skim) 1 cup (250mL) 9 Almonds 60mL 8 Ice cream, vanilla, soft serve 1 cone 7 Egg 1 large 6 Sunflower seeds 60mL 6 Pudding, instant prepared ½ cup (125mL) 4 Here are some helpful hints for serving sizes Meat: 75g = a deck of cards Cheese: 50g = 4 dice or your full thumb Nuts: 60mL = a golf ball NUTRITION
High Calorie Foods Calories per Serving Macaroni and cheese 1 cup (250mL) 325 Muffin, fruit, commercial 1 313 Omelet, cheese 2 eggs 273 Noodles, egg, cooked 1 cup (250mL) 225 Soybeans, boiled ¾ cup (175mL) 220 Peanuts 60mL 217 Almonds 60mL 208 Cream, whipping 1tbsp (15mL) 207 Cashews 60mL 199 Cheese, swiss 50g 190 Milk, 2% chocolate 1 cup (250mL) 190 Beef, cooked 75g 190 Peanut butter 2 tbsp (30mL) 190 Sunflower seeds 60mL 189 Yogurt, 1-2% M.F ¾ cup (175mL) 183 Milk, evaporated whole 1 cup (250mL) 178 Pecans 60mL 173 Walnuts 60mL 166 Avocado ½ 161 Milk, whole 1 cup (250mL) 155 Ice Cream, vanilla, regular ½ cup (125mL) 153 Milk, 2% 1 cup (250mL) 146 Cheese, mozzarella (50g) 141 Oil, olive 1 tbsp (15mL) 121 Deli meat, salami 2 slices 118 Cheese, cream, plain 2 tbsp (30mL) 103 Mayonnaise 1 tbsp (15mL) 100 2
High Calorie Foods Calories per Serving Gelatin, prepared ½ cup (125mL) 88 Milk, skim 1 cup (250mL) 88 Egg, hard boiled 1 large 78 Milk, sweetened condensed 1 tbsp (15mL) 62 Skim milk powder 4 tbsp 60 Juice, orange ½ cup (125mL) 58 Flax Seeds 60mL 56 Jams and Jelly 1 tbsp (15mL) 56 Applesauce, unsweetened ½ cup (125mL) 55 Popsicle 1 54 Syrup, table 1 tbsp (15mL) 47 Salad dressing, Italian 1 tbsp (15mL) 43 Margarine/Butter 1 tsp (5mL) 34 Sour cream 1 tbsp (15mL) 22 Honey 1 tsp (5mL) 22 Cream, half and half 1 tbsp (15mL) 18 Helpful Hints Calories play an important role in gaining or maintaining weight during treatment. To ensure you are getting enough, consume small, frequent meals throughout the day and try to eat your biggest meal when your appetite is at its best. Make eating more enjoyable by inviting friends and family to eat with you. Ask for their help with cooking and shopping. Try to carry snacks with you if you are going to be away from home. Eat what you feel like eating even if there is little variety. The important thing is that you get the energy needed to get through treatment and maintain your strength. 3
Calcium Rich Foods Milligrams of Calcium Sardines, canned in oil 1 can 405 Cheese, cheddar 50g 361 Yogurt, 1-2% M.F ¾ cup (175mL) 332 Milk, skim 1 cup (250mL) 324 Soy beverage 1 cup (250mL) 316 Milk, whole 1 cup (250mL) 291 Cheese, mozzarella 50g 269 Tofu with calcium sulfate 150g 234 Salmon, canned 75g 208 Drinkable yogurt 200mL 191 White beans ¾ cup (175mL) 141 Soybeans, boiled ¾ cup (175mL) 130 Pudding ½ cup (125mL) 141 Almonds 60mL 89 Cottage cheese ½ cup (125mL) 73 Brazil nuts 60mL 57 Kale ½ cup (125mL) 49 Molasses 1 tbsp (15mL) 44 Flax seeds 1 tbsp (15mL) 36 Sunflower seeds 60mL 23 Sour cream, light 1 tbsp (15mL) 22 Broccoli, raw ½ cup (125mL) 22 Salmon, Atlantic 75g 11 Helpful Hints: Typically your body only absorbs a portion of the calcium you consume throughout the day. Vitamin D helps your body absorb calcium from food. Vitamin D can be found in eggs, salmon, tuna, liver and fortified foods such as milk and soymilk. 4
Best Sources: Foods Iron Rich Foods Milligrams of Iron Oysters, canned ½ cup (125mL) 8.8 Liver, beef 75g 4.6 Spinach, cooked ½ cup (125mL) 3.4 Sardines 1 can 3.1 Tofu 150g 2.4 Beans, kidney, red ¾ cup (175mL) 2.4 Beef 75g 2.0 Green peas, frozen ½ cup (125mL) 1.3 Other Sources: Cashews 60mL 2.1 Pine nuts 60mL 1.9 Almonds 60mL 1.5 Mackerel 75g 1.2 Bread, whole wheat 1 slice 1.2 Poultry, dark meat 75g 1.0 Shrimp 6 medium 0.9 Spinach, raw 1 cup (250mL) 0.9 Pork 75g 0.8 Egg yolk 1 large 0.7 Trout 75g 0.2 Helpful Hints: Heme iron (animal sources) is the easiest to absorb, but non-heme iron (plant sources) can still be a valuable source of iron. Include meat or a Vitamin C containing food with your meal to help your body absorb more non-heme iron from plant sources. Vitamin C rich foods include: citrus fruits, tomatoes, potatoes and sweet peppers. 5
Magnesium Rich Foods Milligrams of Magnesium Brazil nuts 60mL 133 Potato, baked, with skin 1 medium 121 Soybeans, boiled ¾ cup (175mL) 109 Almonds 60mL 99 Halibut, cooked 3 oz or 75g 90 Cashews 60mL 90 Spinach, cooked ½ cup (125mL) 83 Soybeans, cooked ½ cup (125mL) 75 Tofu 150g 56 Peas, split, boiled ¾ cup (175mL) 52 Peanut butter 2 tbsp (30mL) 50 Sunflower seeds 60mL 42 Cereal, Shreddies ¾ cup (175mL) 38 Raisins 4 tbsp (60mL) 37 Banana 1 medium 32 Yogurt, 1-2% M.F. ¾ cup (175mL) 31 Bread, whole wheat 1 slice 30 Avocado ½ 29 Milk, reduced fat (1%, 2% and skim) 1 cup (250mL) 28 Spinach, raw 1 cup (250mL) 25 Wheat germ 1 tbsp (15mL) 23 Wheat bran 1 tbsp (15mL) 22 Green peas ½ cup (125mL) 19 Nutrient information adapted from: Nutrient Value of Some Common Foods, published by Health Canada 2008. www.healthcanada.gc.ca/cnf 6
Potassium Rich Foods Milligrams of Potassium Potato, baked, with skin 1 medium 926 Potato, boiled, with skin 1 medium 572 Avocado ½ 487 Spinach, cooked ½ cup (125mL) 443 Artichoke, boiled 1 medium 425 Banana 1 medium 422 Yogurt, plain ¾ cup (175mL) 412 Beans, lima, boiled ½ cup (125mL) 391 Milk, 1% or 2% M.F. 1 cup (250mL) 387 Tomato 1 medium 292 Salmon, Atlantic 75g 288 Nectarines 1 medium 273 Brussel sprouts 4 sprouts 255 Orange juice ½ cup (125mL) 250 Cantaloupe ½ cup (125mL) 226 Tofu 150g 222 Corn, sweet ½ cup (125mL) 206 Pear 1 medium 198 Apricot 2 181 Mushrooms, raw 3 medium 170 Dates, dried 3 163 NS6582 (2011/03/15) Updated August 15, 2013 7