nutrition calculator

How healthy is your favourite meal? Find out with our Nutrition Calculators!

breakfast

Just select what you’d like to have for breakfast from the choices below and click submit. It instantly provides the nutritional content of your breakfast!

Select your choice of Country Harvest bread or bagel: - choose bread or bagel -   - Country Harvest 100% Whole Grain Breads - Flax [2 slices] Oat Bran [2 slices] Oat'n Honey [2 slices] Prairie Bran [2 slices] Seven Grain [2 slices] Stone Milled 100% Whole Wheat [2 slices] Sunflower Flax [2 slices] Twelve Grain [2 slices] Whole Wheat Soy [2 slices]   - Country Harvest Premium Bagels - Everything [1 bagel] Flax [1 bagel] Plain [1 bagel] Raisin/Cinnamon [1 bagel] Sesame [1 bagel] Seven Grain [1 bagel] Twelve Grain [1 bagel] Whole Wheat & Soy [1 bagel] Select up to 3 fillings: - choose filling 1 -   - eggs - Egg substitute, frozen (yolk replaced) [60 mL] Egg white, raw [1 large] Egg yolk, raw with small amount white [1 large] Egg, fried in 5 g margarine and salt [1 large] Egg, hard-boiled (or raw) [1 large] Egg, poached [1 large] Egg, scrambled with 2% milk and margarine [125 mL]   - fish - Salmon, smoked, Lox [1 piece]   - meat - Back bacon, grilled [2 slices] Bacon, pork, broiled, pan-fried or roasted [5 slices] Ham, boneless, lean (5% fat), roasted (16 cm x 10 cm x 0.2 cm) [1 slice] Ham, boneless, regular, roasted (16 cm x 10 cm x 0.2 cm) [2 slices] Ham, flaked, canned [1/3 can] Ham, lean and regular, canned, pre-cooked, diced [75 mL] Sausage, pork and beef, cooked [1 link] Sausage, pork, cooked [1 link] Summer sausage, beef [2 slices] - choose filling 2 -   - eggs - Egg substitute, frozen (yolk replaced) [60 mL] Egg white, raw [1 large] Egg yolk, raw with small amount white [1 large] Egg, fried in 5 g margarine and salt [1 large] Egg, hard-boiled (or raw) [1 large] Egg, poached [1 large] Egg, scrambled with 2% milk and margarine [125 mL]   - fish - Salmon, smoked, Lox [1 piece]   - meat - Back bacon, grilled [2 slices] Bacon, pork, broiled, pan-fried or roasted [5 slices] Ham, boneless, lean (5% fat), roasted (16 cm x 10 cm x 0.2 cm) [1 slice] Ham, boneless, regular, roasted (16 cm x 10 cm x 0.2 cm) [2 slices] Ham, flaked, canned [1/3 can] Ham, lean and regular, canned, pre-cooked, diced [75 mL] Sausage, pork and beef, cooked [1 link] Sausage, pork, cooked [1 link] Summer sausage, beef [2 slices] - choose filling 3 -   - eggs - Egg substitute, frozen (yolk replaced) [60 mL] Egg white, raw [1 large] Egg yolk, raw with small amount white [1 large] Egg, fried in 5 g margarine and salt [1 large] Egg, hard-boiled (or raw) [1 large] Egg, poached [1 large] Egg, scrambled with 2% milk and margarine [125 mL]   - fish - Salmon, smoked, Lox [1 piece]   - meat - Back bacon, grilled [2 slices] Bacon, pork, broiled, pan-fried or roasted [5 slices] Ham, boneless, lean (5% fat), roasted (16 cm x 10 cm x 0.2 cm) [1 slice] Ham, boneless, regular, roasted (16 cm x 10 cm x 0.2 cm) [2 slices] Ham, flaked, canned [1/3 can] Ham, lean and regular, canned, pre-cooked, diced [75 mL] Sausage, pork and beef, cooked [1 link] Sausage, pork, cooked [1 link] Summer sausage, beef [2 slices] Select up to 3 add-ons: - choose add-on 1 -   - vegetables - Artichoke, boiled, drained [1 medium] Asparagus, boiled, drained [5 spears] Asparagus, canned, drained [5 spears] Broccoli, raw [3 spears] Celery, pieces, boiled, drained [125 mL] Celery, raw [1 stalk] Mushrooms, canned, pieces, drained solids [125 mL] Mushrooms, pieces, boiled, drained [125 mL] Mushrooms, raw [6 medium] Onion, chopped, boiled, drained [125 mL] Onion, chopped, raw [125 mL] Onion, green, pieces, raw [125 mL] Pepper, sweet, green, chopped, boiled, drained [125 mL] Pepper, sweet, green, raw [1 pepper] Pepper, sweet, red, chopped, boiled, drained [125 mL] Pepper, sweet, red, raw [1 pepper] Pepper, sweet, yellow, raw [1 pepper] Peppers, hot chili, red and green, canned, solids and liquid [60 mL] Potatoes, hashed brown, frozen, plain, heated [125 mL] Potatoes, hashed brown, home-prepared [125 mL] Spinach, boiled, drained [125 mL] Spinach, chopped, raw [250 mL] Tomato, raw (6.6 cm diam.) [1 tomato] Tomatoes, canned, whole [125 mL] Tomatoes, sun-dried [125 mL] Vegetables, mixed, canned, drained solids [125 mL] Vegetables, mixed, frozen, boiled, drained [125 mL] Zucchini, raw, sliced [125 mL]   - fruit - Apples, raw, with skin (7 cm diam.) [1 apple] Apricots, dried, cooked without added sugar [60 mL] Apricots, dried, uncooked [60 mL] Avocados, California, raw [1 avocado] Bananas, raw [1 medium] Blackberries, frozen, unsweetened [125 mL] Blackberries, raw [125 mL] Blueberries, frozen, unsweetened [125 mL] Blueberries, raw [125 mL] Cantaloupe, raw (13 cm diam.) [1/2 cantaloupe] Cherries, sweet, raw [10 cherries] Cranberries, raw [125 mL] Currants, red and white, raw [125 mL] Dates, dry [10 dates] Figs, dried, uncooked [10 figs] Figs, raw [1 medium] Fruit cocktail, canned, juice pack [125 mL] Fruit cocktail, canned, light syrup pack [125 mL] Fruit salad, tropical, canned, heavy syrup pack [125 mL] Gooseberries, raw [125 mL] Grapefruit, canned, light syrup pack [125 mL] Grapefruit, pink or red, raw (9.5 cm diam.) [1/2 fruit] Grapefruit, white, raw (9.5 cm diam.) [1/2 fruit] Grapes, raw [10 grapes] Honeydew melon, raw [1/10 melon] Kiwifruit, raw [1 medium] Lemons, raw [1 medium] Limes, raw [1 medium] Mangos, raw [1 medium] Nectarines, raw [1 fruit] Oranges, raw [1 fruit] Papayas, raw [1 fruit] Peaches, canned, halves or slices, juice pack [125 mL] Peaches, canned, halves or slices, light syrup pack [125 mL] Peaches, frozen, sliced, sweetened [125 mL] Peaches, raw [1 fruit] Pears, canned, halves, juice pack [125 mL] Pears, canned, halves, light syrup pack [125 mL] Pears, raw, with skin [1 fruit] Pineapple, canned, juice pack [125 mL] Pineapple, canned, water pack [125 mL] Pineapple, sliced, raw (2 cm x 9 cm diam.) [1 slice] Plums, canned, purple, heavy syrup pack [125 mL] Plums, raw [1 fruit] Prunes, dried, cooked, without added sugar [125 mL] Prunes, dried, uncooked [10 prunes] Raisins, seedless [125 mL] Raspberries, frozen, sweetened [125 mL] Raspberries, raw [125 mL] Rhubarb, frozen, cooked, with added sugar [125 mL] Rhubarb, raw, sliced [125 mL] Strawberries, frozen, unsweetened [125 mL] Strawberries, raw [5 medium] Tangerines (mandarins), canned, light syrup pack [125 mL] Tangerines (mandarins), raw [1 tangerine] Watermelon, raw, sliced (2.5 cm x 25 cm diam.) [1/2 slice]   - yogourt - Yogourt, coffee and vanilla flavours (1.9% M.F.) [175 g] Yogourt, fruit bottom (1%-2% M.F.) [175 g] Yogourt, fruit bottom (less than 1% M.F.) [175 g] Yogourt, plain (1%-2% M.F.) [175 g] Yogourt, plain (greater than 4% M.F.) [175 g]   - cheese - Blue (5 cm x 2 cm x 0.5 cm) [4 slices] Brick (5 cm x 2 cm x 0.5 cm) [4 slices] Brie (5 cm x 2 cm x 0.5 cm) [4 slices] Camembert [15 mL] Cheddar (5 cm x 2 cm x 0.5 cm) [4 slices] Cheddar or Colby type, low fat (7% M.F.) (5 cm x 2 cm x 0.5 cm) [4 slices] Cheddar, processed, skim, spread [50 mL] Cheddar, processed, spread [50 mL] Cheddar, processed, thin slices [2 slices] Cheddar, processed, thin slices, light [2 slices] Cottage (2% M.F.) [125 mL] Cream cheese [50 mL] Edam (5 cm x 2 cm x 0.5 cm) [4 slices] Feta [125 mL] Goat, soft (21% M.F.) [50 mL] Gouda (5 cm x 2 cm x 0.5 cm) [4 slices] Gruyere (5 cm x 2 cm x 0.5 cm) [4 slices] Mozzarella (22.5% M.F.), shredded [125 mL] Mozzarella, partly skimmed (16.5% M.F.), shredded [125 mL] Parmesan, grated [125 mL] Ricotta, made with whole milk [50 mL] Romano [125 mL] Swiss (Emmentaler) (5 cm x 2 cm x 0.5 cm) [4 slices] Swiss, processed, thin slices [2 slices]   - cream - Sour (14% M.F.) [15 mL] Table (18% M.F.) [15 mL] Whipped, pressurized [15 mL] Whipping cream (35% M.F.), whipped [125 mL]   - oils - Canola [15 mL] Corn [15 mL] Lard [15 mL] Olive [15 mL] Peanut [15 mL] Sesame [15 mL] Shortening, unspecified vegetable oil [15 mL] Soybean [15 mL] Sunflower [15 mL]   - sugars and honey - Brown sugar [15 mL] Chocolate syrup, fudge-type [15 mL] Chocolate syrup, thin type [15 mL] Corn syrup [15 mL] Honey [15 mL] Maple syrup [15 mL] Molasses [15 mL] Molasses, blackstrap [15 mL] Pancake syrup, table blend [15 mL] White sugar (granulated) [15 mL]   - miscellaneous - Chives, raw, chopped [15 mL] Coriander (Chinese parsley), raw [125 mL] Garlic, raw [1 clove] Ginger root, raw (0.3 cm x 2.5 cm diam.) [1 slice] Olives, canned [4 large] Olives, canned, super colossal [2 olives] Parsley, raw, chopped [125 mL] Pepper, black [5 mL] Pepper, white [5 mL] Pickle relish, sweet [15 mL] Salt [5 mL] Tomato ketchup [15 mL] Vinegar [15 mL] Yellow mustard, ready-to-serve [15 mL] - choose add-on 2 -   - vegetables - Artichoke, boiled, drained [1 medium] Asparagus, boiled, drained [5 spears] Asparagus, canned, drained [5 spears] Broccoli, raw [3 spears] Celery, pieces, boiled, drained [125 mL] Celery, raw [1 stalk] Mushrooms, canned, pieces, drained solids [125 mL] Mushrooms, pieces, boiled, drained [125 mL] Mushrooms, raw [6 medium] Onion, chopped, boiled, drained [125 mL] Onion, chopped, raw [125 mL] Onion, green, pieces, raw [125 mL] Pepper, sweet, green, chopped, boiled, drained [125 mL] Pepper, sweet, green, raw [1 pepper] Pepper, sweet, red, chopped, boiled, drained [125 mL] Pepper, sweet, red, raw [1 pepper] Pepper, sweet, yellow, raw [1 pepper] Peppers, hot chili, red and green, canned, solids and liquid [60 mL] Potatoes, hashed brown, frozen, plain, heated [125 mL] Potatoes, hashed brown, home-prepared [125 mL] Spinach, boiled, drained [125 mL] Spinach, chopped, raw [250 mL] Tomato, raw (6.6 cm diam.) [1 tomato] Tomatoes, canned, whole [125 mL] Tomatoes, sun-dried [125 mL] Vegetables, mixed, canned, drained solids [125 mL] Vegetables, mixed, frozen, boiled, drained [125 mL] Zucchini, raw, sliced [125 mL]   - fruit - Apples, raw, with skin (7 cm diam.) [1 apple] Apricots, dried, cooked without added sugar [60 mL] Apricots, dried, uncooked [60 mL] Avocados, California, raw [1 avocado] Bananas, raw [1 medium] Blackberries, frozen, unsweetened [125 mL] Blackberries, raw [125 mL] Blueberries, frozen, unsweetened [125 mL] Blueberries, raw [125 mL] Cantaloupe, raw (13 cm diam.) [1/2 cantaloupe] Cherries, sweet, raw [10 cherries] Cranberries, raw [125 mL] Currants, red and white, raw [125 mL] Dates, dry [10 dates] Figs, dried, uncooked [10 figs] Figs, raw [1 medium] Fruit cocktail, canned, juice pack [125 mL] Fruit cocktail, canned, light syrup pack [125 mL] Fruit salad, tropical, canned, heavy syrup pack [125 mL] Gooseberries, raw [125 mL] Grapefruit, canned, light syrup pack [125 mL] Grapefruit, pink or red, raw (9.5 cm diam.) [1/2 fruit] Grapefruit, white, raw (9.5 cm diam.) [1/2 fruit] Grapes, raw [10 grapes] Honeydew melon, raw [1/10 melon] Kiwifruit, raw [1 medium] Lemons, raw [1 medium] Limes, raw [1 medium] Mangos, raw [1 medium] Nectarines, raw [1 fruit] Oranges, raw [1 fruit] Papayas, raw [1 fruit] Peaches, canned, halves or slices, juice pack [125 mL] Peaches, canned, halves or slices, light syrup pack [125 mL] Peaches, frozen, sliced, sweetened [125 mL] Peaches, raw [1 fruit] Pears, canned, halves, juice pack [125 mL] Pears, canned, halves, light syrup pack [125 mL] Pears, raw, with skin [1 fruit] Pineapple, canned, juice pack [125 mL] Pineapple, canned, water pack [125 mL] Pineapple, sliced, raw (2 cm x 9 cm diam.) [1 slice] Plums, canned, purple, heavy syrup pack [125 mL] Plums, raw [1 fruit] Prunes, dried, cooked, without added sugar [125 mL] Prunes, dried, uncooked [10 prunes] Raisins, seedless [125 mL] Raspberries, frozen, sweetened [125 mL] Raspberries, raw [125 mL] Rhubarb, frozen, cooked, with added sugar [125 mL] Rhubarb, raw, sliced [125 mL] Strawberries, frozen, unsweetened [125 mL] Strawberries, raw [5 medium] Tangerines (mandarins), canned, light syrup pack [125 mL] Tangerines (mandarins), raw [1 tangerine] Watermelon, raw, sliced (2.5 cm x 25 cm diam.) [1/2 slice]   - yogourt - Yogourt, coffee and vanilla flavours (1.9% M.F.) [175 g] Yogourt, fruit bottom (1%-2% M.F.) [175 g] Yogourt, fruit bottom (less than 1% M.F.) [175 g] Yogourt, plain (1%-2% M.F.) [175 g] Yogourt, plain (greater than 4% M.F.) [175 g]   - cheese - Blue (5 cm x 2 cm x 0.5 cm) [4 slices] Brick (5 cm x 2 cm x 0.5 cm) [4 slices] Brie (5 cm x 2 cm x 0.5 cm) [4 slices] Camembert [15 mL] Cheddar (5 cm x 2 cm x 0.5 cm) [4 slices] Cheddar or Colby type, low fat (7% M.F.) (5 cm x 2 cm x 0.5 cm) [4 slices] Cheddar, processed, skim, spread [50 mL] Cheddar, processed, spread [50 mL] Cheddar, processed, thin slices [2 slices] Cheddar, processed, thin slices, light [2 slices] Cottage (2% M.F.) [125 mL] Cream cheese [50 mL] Edam (5 cm x 2 cm x 0.5 cm) [4 slices] Feta [125 mL] Goat, soft (21% M.F.) [50 mL] Gouda (5 cm x 2 cm x 0.5 cm) [4 slices] Gruyere (5 cm x 2 cm x 0.5 cm) [4 slices] Mozzarella (22.5% M.F.), shredded [125 mL] Mozzarella, partly skimmed (16.5% M.F.), shredded [125 mL] Parmesan, grated [125 mL] Ricotta, made with whole milk [50 mL] Romano [125 mL] Swiss (Emmentaler) (5 cm x 2 cm x 0.5 cm) [4 slices] Swiss, processed, thin slices [2 slices]   - cream - Sour (14% M.F.) [15 mL] Table (18% M.F.) [15 mL] Whipped, pressurized [15 mL] Whipping cream (35% M.F.), whipped [125 mL]   - oils - Canola [15 mL] Corn [15 mL] Lard [15 mL] Olive [15 mL] Peanut [15 mL] Sesame [15 mL] Shortening, unspecified vegetable oil [15 mL] Soybean [15 mL] Sunflower [15 mL]   - sugars and honey - Brown sugar [15 mL] Chocolate syrup, fudge-type [15 mL] Chocolate syrup, thin type [15 mL] Corn syrup [15 mL] Honey [15 mL] Maple syrup [15 mL] Molasses [15 mL] Molasses, blackstrap [15 mL] Pancake syrup, table blend [15 mL] White sugar (granulated) [15 mL]   - miscellaneous - Chives, raw, chopped [15 mL] Coriander (Chinese parsley), raw [125 mL] Garlic, raw [1 clove] Ginger root, raw (0.3 cm x 2.5 cm diam.) [1 slice] Olives, canned [4 large] Olives, canned, super colossal [2 olives] Parsley, raw, chopped [125 mL] Pepper, black [5 mL] Pepper, white [5 mL] Pickle relish, sweet [15 mL] Salt [5 mL] Tomato ketchup [15 mL] Vinegar [15 mL] Yellow mustard, ready-to-serve [15 mL] - choose add-on 3 -   - vegetables - Artichoke, boiled, drained [1 medium] Asparagus, boiled, drained [5 spears] Asparagus, canned, drained [5 spears] Broccoli, raw [3 spears] Celery, pieces, boiled, drained [125 mL] Celery, raw [1 stalk] Mushrooms, canned, pieces, drained solids [125 mL] Mushrooms, pieces, boiled, drained [125 mL] Mushrooms, raw [6 medium] Onion, chopped, boiled, drained [125 mL] Onion, chopped, raw [125 mL] Onion, green, pieces, raw [125 mL] Pepper, sweet, green, chopped, boiled, drained [125 mL] Pepper, sweet, green, raw [1 pepper] Pepper, sweet, red, chopped, boiled, drained [125 mL] Pepper, sweet, red, raw [1 pepper] Pepper, sweet, yellow, raw [1 pepper] Peppers, hot chili, red and green, canned, solids and liquid [60 mL] Potatoes, hashed brown, frozen, plain, heated [125 mL] Potatoes, hashed brown, home-prepared [125 mL] Spinach, boiled, drained [125 mL] Spinach, chopped, raw [250 mL] Tomato, raw (6.6 cm diam.) [1 tomato] Tomatoes, canned, whole [125 mL] Tomatoes, sun-dried [125 mL] Vegetables, mixed, canned, drained solids [125 mL] Vegetables, mixed, frozen, boiled, drained [125 mL] Zucchini, raw, sliced [125 mL]   - fruit - Apples, raw, with skin (7 cm diam.) [1 apple] Apricots, dried, cooked without added sugar [60 mL] Apricots, dried, uncooked [60 mL] Avocados, California, raw [1 avocado] Bananas, raw [1 medium] Blackberries, frozen, unsweetened [125 mL] Blackberries, raw [125 mL] Blueberries, frozen, unsweetened [125 mL] Blueberries, raw [125 mL] Cantaloupe, raw (13 cm diam.) [1/2 cantaloupe] Cherries, sweet, raw [10 cherries] Cranberries, raw [125 mL] Currants, red and white, raw [125 mL] Dates, dry [10 dates] Figs, dried, uncooked [10 figs] Figs, raw [1 medium] Fruit cocktail, canned, juice pack [125 mL] Fruit cocktail, canned, light syrup pack [125 mL] Fruit salad, tropical, canned, heavy syrup pack [125 mL] Gooseberries, raw [125 mL] Grapefruit, canned, light syrup pack [125 mL] Grapefruit, pink or red, raw (9.5 cm diam.) [1/2 fruit] Grapefruit, white, raw (9.5 cm diam.) [1/2 fruit] Grapes, raw [10 grapes] Honeydew melon, raw [1/10 melon] Kiwifruit, raw [1 medium] Lemons, raw [1 medium] Limes, raw [1 medium] Mangos, raw [1 medium] Nectarines, raw [1 fruit] Oranges, raw [1 fruit] Papayas, raw [1 fruit] Peaches, canned, halves or slices, juice pack [125 mL] Peaches, canned, halves or slices, light syrup pack [125 mL] Peaches, frozen, sliced, sweetened [125 mL] Peaches, raw [1 fruit] Pears, canned, halves, juice pack [125 mL] Pears, canned, halves, light syrup pack [125 mL] Pears, raw, with skin [1 fruit] Pineapple, canned, juice pack [125 mL] Pineapple, canned, water pack [125 mL] Pineapple, sliced, raw (2 cm x 9 cm diam.) [1 slice] Plums, canned, purple, heavy syrup pack [125 mL] Plums, raw [1 fruit] Prunes, dried, cooked, without added sugar [125 mL] Prunes, dried, uncooked [10 prunes] Raisins, seedless [125 mL] Raspberries, frozen, sweetened [125 mL] Raspberries, raw [125 mL] Rhubarb, frozen, cooked, with added sugar [125 mL] Rhubarb, raw, sliced [125 mL] Strawberries, frozen, unsweetened [125 mL] Strawberries, raw [5 medium] Tangerines (mandarins), canned, light syrup pack [125 mL] Tangerines (mandarins), raw [1 tangerine] Watermelon, raw, sliced (2.5 cm x 25 cm diam.) [1/2 slice]   - yogourt - Yogourt, coffee and vanilla flavours (1.9% M.F.) [175 g] Yogourt, fruit bottom (1%-2% M.F.) [175 g] Yogourt, fruit bottom (less than 1% M.F.) [175 g] Yogourt, plain (1%-2% M.F.) [175 g] Yogourt, plain (greater than 4% M.F.) [175 g]   - cheese - Blue (5 cm x 2 cm x 0.5 cm) [4 slices] Brick (5 cm x 2 cm x 0.5 cm) [4 slices] Brie (5 cm x 2 cm x 0.5 cm) [4 slices] Camembert [15 mL] Cheddar (5 cm x 2 cm x 0.5 cm) [4 slices] Cheddar or Colby type, low fat (7% M.F.) (5 cm x 2 cm x 0.5 cm) [4 slices] Cheddar, processed, skim, spread [50 mL] Cheddar, processed, spread [50 mL] Cheddar, processed, thin slices [2 slices] Cheddar, processed, thin slices, light [2 slices] Cottage (2% M.F.) [125 mL] Cream cheese [50 mL] Edam (5 cm x 2 cm x 0.5 cm) [4 slices] Feta [125 mL] Goat, soft (21% M.F.) [50 mL] Gouda (5 cm x 2 cm x 0.5 cm) [4 slices] Gruyere (5 cm x 2 cm x 0.5 cm) [4 slices] Mozzarella (22.5% M.F.), shredded [125 mL] Mozzarella, partly skimmed (16.5% M.F.), shredded [125 mL] Parmesan, grated [125 mL] Ricotta, made with whole milk [50 mL] Romano [125 mL] Swiss (Emmentaler) (5 cm x 2 cm x 0.5 cm) [4 slices] Swiss, processed, thin slices [2 slices]   - cream - Sour (14% M.F.) [15 mL] Table (18% M.F.) [15 mL] Whipped, pressurized [15 mL] Whipping cream (35% M.F.), whipped [125 mL]   - oils - Canola [15 mL] Corn [15 mL] Lard [15 mL] Olive [15 mL] Peanut [15 mL] Sesame [15 mL] Shortening, unspecified vegetable oil [15 mL] Soybean [15 mL] Sunflower [15 mL]   - sugars and honey - Brown sugar [15 mL] Chocolate syrup, fudge-type [15 mL] Chocolate syrup, thin type [15 mL] Corn syrup [15 mL] Honey [15 mL] Maple syrup [15 mL] Molasses [15 mL] Molasses, blackstrap [15 mL] Pancake syrup, table blend [15 mL] White sugar (granulated) [15 mL]   - miscellaneous - Chives, raw, chopped [15 mL] Coriander (Chinese parsley), raw [125 mL] Garlic, raw [1 clove] Ginger root, raw (0.3 cm x 2.5 cm diam.) [1 slice] Olives, canned [4 large] Olives, canned, super colossal [2 olives] Parsley, raw, chopped [125 mL] Pepper, black [5 mL] Pepper, white [5 mL] Pickle relish, sweet [15 mL] Salt [5 mL] Tomato ketchup [15 mL] Vinegar [15 mL] Yellow mustard, ready-to-serve [15 mL] Select up to 2 spreads: - choose spread 1 -   - peanuts - Peanut butter, chunk type, fat, sugar and salt added [30 mL] Peanut butter, natural [30 mL] Peanut butter, smooth type, fat, sugar and salt added [30 mL] Peanuts, all types, dry-roasted, without shell [125 mL] Peanuts, all types, oil-roasted, salt added [125 mL]   - fats and oils - Becel®, energy reduced, tub, canola & linola oil [5 mL] Becel®, tub, canola and linola oil [5 mL] Butter [1 pat] Butter [15 mL] Canola and soya oil, hard [5 mL] Canola and soya oil, tub [5 mL] Soya oil, tub [5 mL] Spread (20% butter / 80% margarine) [15 mL] Spread (50% butter / 50% margarine) [15 mL]   - preserves - Jams and preserves [15 mL] Jelly [15 mL] Orange marmalade [15 mL] - choose spread 2 -   - peanuts - Peanut butter, chunk type, fat, sugar and salt added [30 mL] Peanut butter, natural [30 mL] Peanut butter, smooth type, fat, sugar and salt added [30 mL] Peanuts, all types, dry-roasted, without shell [125 mL] Peanuts, all types, oil-roasted, salt added [125 mL]   - fats and oils - Becel®, energy reduced, tub, canola & linola oil [5 mL] Becel®, tub, canola and linola oil [5 mL] Butter [1 pat] Butter [15 mL] Canola and soya oil, hard [5 mL] Canola and soya oil, tub [5 mL] Soya oil, tub [5 mL] Spread (20% butter / 80% margarine) [15 mL] Spread (50% butter / 50% margarine) [15 mL]   - preserves - Jams and preserves [15 mL] Jelly [15 mL] Orange marmalade [15 mL]