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.
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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 | 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 October |
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 | June 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 | 50 | |
Kidney Beans | 175 mL | 161 | 10 | 1 | 2.0 | 30 | 37 | |
Lentils | 175 mL | 135 | 11 | 1 | 4.0 | 23 | 30 |
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 | ||
Bison - Ground Raw | 75 g | 179 | 17.8 | 11.4 | 2.3 | 1.7 | ||
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 - breast - 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 | ||
Duck - leg | 75 g | 163 | 20 | 9 | 1.6 | |||
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 | 77 | |
Pickerel/Walleye | 75 g | 89 | 18 | 1 | 1.25 | 1.73 | 82 | |
Rainbow Trout | 75 g | 127 | 18 | 5 | 0.3 | 3.73 | 60 |
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 | 30 |