Pies
Checked by us One serving: 110 g (about 1 piece of pie (⅛ of a 9-inch pie)) · 261 kcal
Some vitamin E. Some of that may be added by the maker and depends on the brand: check your label.
A lot per serving: saturated fat. Nothing else to watch for most people.
Worth knowing for some people: gluten.
Good for
How we counted this
What one serving (110 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- Some
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
1.67 mg in one serving: 11% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
21 more nutrients at a little or less
- A little
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
135 mg in one serving: 8% of the 1,600 mg a day men need, 12% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
29.7 µg in one serving: 7% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.77 mg in one serving: 5% of the 16 mg a day men need, 6% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
1.76 g in one serving: 5% of the 38 g a day men need, 7% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Vitamin A
Your eyes need it to see in dim light.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
35.2 µg in one serving: 4% of the 900 µg a day men need, 5% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- A little
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
3.52 mg in one serving: 4% of the 90 mg a day men need, 5% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- A little
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
2.09 g in one serving: 4% of the 56 g a day men need, 5% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.04 mg in one serving: 3% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Vitamin K1
Your blood needs it to clot.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
3.85 µg in one serving: 3% of the 120 µg a day men need, 4% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- A little
Iron
Carries oxygen in your blood.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.5 mg in one serving: 6% of the 8 mg a day men need, 3% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.03 mg in one serving: 3% of the 1.2 mg a day men need, 3% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.03 mg in one serving: 2% of the 1.3 mg a day men need, 3% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
71.5 mg in one serving: 2% of the 3,400 mg a day men need, 3% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Selenium
Your thyroid uses it to make its hormones.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
1.1 µg in one serving: 2% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
7.7 mg in one serving: 2% of the 400 mg a day men need, 2% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.18 mg in one serving: 2% of the 11 mg a day men need, 2% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- Almost none
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
7.92 mg in one serving: 1% of the 550 mg a day men need, 2% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Calcium
Builds your bones and teeth.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
12.1 mg in one serving: 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.01 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Watch out
How we counted this
Checked for cadmium, nickel, aluminum, acrylamide and lead: fine at normal amounts.
Cadmium
Nothing to watchYou’d need about 11 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.68 µg
How we got this
A serving a day adds 3.8% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 73% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 28,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 770 g a week, which stays within the 8,300 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 3.8% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
Nickel
Nothing to watchYou’d need more than 100 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 4.45 µg
How we got this
A serving a day adds 1.9–2.2% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 27% of the limit.
The highest average adult intake we found already takes up about 26% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 23,000 g a day would reach the limit.
Why this rating: Eating it daily comes to 110 g a day, which stays within the 17,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: nickel is rated against EFSA's tolerable daily intake of 13 µg/kg body weight/day (2020). The average adult already takes in 22-26% of it, under half, so a food would have to reach the limit on its own to matter. About 22,511 g a day would reach it, eaten alone; one 110 g serving is 0.49% of it.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
Aluminum
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to reach the limit.
Learn more
One serving carries 75.9 µg
How we got this
A serving a day adds 0.5–3.8% to what an average adult already takes in: a share of that intake, not of the limit.
100,000 g a week reaches the limit
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's tolerable weekly intake for aluminium is 1 mg/kg body weight/week (2008), 70,000 µg a week for 70 kg. About 101,512 g a week would reach it, eaten alone. One 110 g serving is 0.11% of the weekly limit and seven daily servings are 0.8% of it; they add 0.5-3.8% to the adult weekly mean (0.2-1.5 mg/kg body weight/week, 14-105 mg/week).
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
Acrylamide
Nothing to watchYou’d need about 23 servings a day, every day, of this food alone to double the acrylamide an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 2–4.5% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 1.25 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe threshold is set for acrylamide (EFSA 2015 benchmark dose lower limit (BMDL10) 0.17 mg/kg body weight/day; a margin of exposure of 10,000 is low concern). A 110 g serving is 1.25 µg, 0.018 µg/kg body weight: +2.0-4.5% of EFSA's adult mean (28-63 µg/day) and +6-11% of Health Canada's (11-20 µg/day). At the highest sample (23 ng/g), 2.5 µg: +4-9% of EFSA's. Low in every source; only 5 samples.
Lead
Nothing to watchYou’d need about 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 1% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.35 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: a 110 g serving of apple pie carries 0.35 µg, 0.99% of the average adult's lead intake of 35 µg/day, well under doubling it. No safe threshold is set for lead (EFSA 2010 benchmark dose lower limit (BMDL01) 0.50 µg/kg body weight/day).
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
For some people
Flagged for people with celiac disease: wheat, barley, rye and their hybrids trigger it.
Worth knowing
No limit applies, so none is rated.
Sodium and saturated fat
One 110 g serving, as a share of the label’s daily value: sodium 221 mg (10%) · saturated fat 4.2 g (21%)
Learn more
We name one of these whenever a serving gives 20% or more of its daily value on Health Canada’s Table of Daily Values (sodium 2,300 mg, saturated and trans fat together 20 g), the same 20% that reads “a lot” under Good for. The same rule applies to every food. Daily values are what labels count against, not limits. No trans fat figure is held for this food, so its saturated fat is counted alone.
Source: Health Canada, Table of Daily Values (nutrition labelling)
Sugar
17 g of sugar in a 110 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 1
Noted for context, or not measured in this food yet.
Shown as context, not rated: EFSA's 2024 reference (benchmark dose lower limit (BMDL05) 0.06 µg/kg body weight/day) is for inorganic arsenic; only total arsenic was measured.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 110 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
No swaps for vitamin E: they may be added to this food, so its amount varies by brand.
Not compared: this food’s score counts added vitamins and minerals, and those vary by brand. Compare labels instead.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Not compared: this food’s score counts added vitamins and minerals, and those vary by brand. Compare labels instead.
Building muscle: more protein and more calories, per 100 g.
Milk chocolate7.7 g protein · 535 kcal per 100 g
Dark chocolate5.1 g protein · 550 kcal per 100 g
2 foods out of the 5 other sweets we’ve checked and could compare give clearly more protein, and more calories, per 100 g.
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Pies (apple pie, commercial; two-crust)
How the serving was set: 110 g (Health Canada Table of Reference Amounts, row A.22: pies, tarts, cobblers, turnovers, other pastries; label unit: fraction of the whole product (# g)). Pie crust alone is A.23, 21 g; pie fillings F.3, 83 mL.
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.123 g | 0.14 g | 0.05 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Calcium · may be added · varies by brand, check your label | 11 mg | 12.1 mg | 4.64 mg | listed used | US food database (USDA SR Legacy) #175011 | C |
| 11 mg | 12.1 mg | 4.64 mg | copy of USDA · not used | Canadian Nutrient File 2026 #3941 | C | |
| Carbohydrate | 34 g | 37.4 g | 14.35 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Choline · may be added · varies by brand, check your label | 7.2 mg | 7.92 mg | 3.04 mg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Energy | 237 kcal | 260.7 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Fat | 11 g | 12.1 g | 4.64 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Cholesterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Fatty acids, total saturated | 3.797 g | 4.18 g | 1.6 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Fibre | 1.6 g | 1.76 g | 0.68 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Folate · may be added · varies by brand, check your label | 27 µg | 29.7 µg | 11.39 µg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Iron · may be added · varies by brand, check your label | 0.45 mg | 0.5 mg | 0.19 mg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Magnesium · may be added · varies by brand, check your label | 7 mg | 7.7 mg | 2.95 mg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Niacin (B3, niacin equivalents) · may be added · varies by brand, check your label | 0.696 mg | 0.77 mg | 0.29 mg | listed used | Canadian Nutrient File 2026 #3941 | C |
| Phosphorus · may be added · varies by brand, check your label | 24 mg | 26.4 mg | 10.13 mg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Potassium · may be added · varies by brand, check your label | 65 mg | 71.5 mg | 27.43 mg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Protein | 1.9 g | 2.09 g | 0.8 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Riboflavin (B2) · may be added · varies by brand, check your label | 0.027 mg | 0.03 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Selenium · may be added · varies by brand, check your label | 1 µg | 1.1 µg | 0.42 µg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Sodium | 201 mg | 221.1 mg | 84.81 mg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Sugars | 15.65 g | 17.22 g | 6.6 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Thiamin (B1) · may be added · varies by brand, check your label | 0.028 mg | 0.03 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Vitamin A · may be added · varies by brand, check your label | 32 µg | 35.2 µg | 13.5 µg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Vitamin B12 · may be added · varies by brand, check your label | 0.01 µg | 0.01 µg | 0 µg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Vitamin B6 · may be added · varies by brand, check your label | 0.038 mg | 0.04 mg | 0.02 mg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Vitamin C · may be added · varies by brand, check your label | 3.2 mg | 3.52 mg | 1.35 mg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Vitamin D · may be added · varies by brand, check your label | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Vitamin E · may be added · varies by brand, check your label | 1.52 mg | 1.67 mg | 0.64 mg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Vitamin K1 · may be added · varies by brand, check your label | 3.5 µg | 3.85 µg | 1.48 µg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Water | 52.2 g | 57.42 g | 22.03 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Zinc · may be added · varies by brand, check your label | 0.16 mg | 0.18 mg | 0.07 mg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene · may be added · varies by brand, check your label | 9 µg | 9.9 µg | 3.8 µg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Copper · may be added · varies by brand, check your label | 0.046 mg | 0.05 mg | 0.02 mg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Ash | 0.9 g | 0.99 g | 0.38 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Energy | 992 kj | 1,091.2 kj | 418.57 kj | listed used | US food database (USDA SR Legacy) #175011 | C |
| Vitamin A, IU | 124 iu | 136.4 iu | 52.32 iu | listed used | US food database (USDA SR Legacy) #175011 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #175011 | C |
| Cryptoxanthin, beta | 6 µg | 6.6 µg | 2.53 µg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Folic acid | 23 µg | 25.3 µg | 9.7 µg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Folate, food | 4 µg | 4.4 µg | 1.69 µg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Folate, DFE | 43 µg | 47.3 µg | 18.14 µg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Betaine | 16.4 mg | 18.04 mg | 6.92 mg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Tryptophan | 0.026 g | 0.03 g | 0.01 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Threonine | 0.054 g | 0.06 g | 0.02 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Isoleucine | 0.073 g | 0.08 g | 0.03 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Leucine | 0.129 g | 0.14 g | 0.05 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Lysine | 0.07 g | 0.08 g | 0.03 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Methionine | 0.032 g | 0.04 g | 0.01 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Cystine | 0.04 g | 0.04 g | 0.02 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Phenylalanine | 0.088 g | 0.1 g | 0.04 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Tyrosine | 0.054 g | 0.06 g | 0.02 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Valine | 0.084 g | 0.09 g | 0.04 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Arginine | 0.074 g | 0.08 g | 0.03 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Histidine | 0.038 g | 0.04 g | 0.02 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Alanine | 0.06 g | 0.07 g | 0.03 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Aspartic acid | 0.095 g | 0.1 g | 0.04 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Glutamic acid | 0.587 g | 0.65 g | 0.25 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Glycine | 0.065 g | 0.07 g | 0.03 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Proline | 0.199 g | 0.22 g | 0.08 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Serine | 0.099 g | 0.11 g | 0.04 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #175011 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| SFA 12:0 | 0.021 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| SFA 14:0 | 0.126 g | 0.14 g | 0.05 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| SFA 16:0 | 2.062 g | 2.27 g | 0.87 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| SFA 18:0 | 1.534 g | 1.69 g | 0.65 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| MUFA 18:1 | 4.109 g | 4.52 g | 1.73 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| PUFA 18:2 | 2.066 g | 2.27 g | 0.87 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| PUFA 18:3 | 0.123 g | 0.14 g | 0.05 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| MUFA 16:1 | 0.146 g | 0.16 g | 0.06 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| MUFA 20:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Fatty acids, total monounsaturated | 4.388 g | 4.83 g | 1.85 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Fatty acids, total polyunsaturated | 2.198 g | 2.42 g | 0.93 g | listed used | US food database (USDA SR Legacy) #175011 | C |
| Lutein + zeaxanthin | 9 µg | 9.9 µg | 3.8 µg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Manganese · may be added · varies by brand, check your label | 0.182 mg | 0.2 mg | 0.08 mg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Niacin (B3, preformed) · may be added · varies by brand, check your label | 0.263 mg | 0.29 mg | 0.11 mg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Pantothenic acid (B5) · may be added · varies by brand, check your label | 0.119 mg | 0.13 mg | 0.05 mg | listed used | US food database (USDA SR Legacy) #175011 | C |
| Retinol · may be added · varies by brand, check your label | 31 µg | 34.1 µg | 13.08 µg | listed used | US food database (USDA SR Legacy) #175011 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Acrylamide · Nothing to watch: doesn’t double average intake · No cap: no safe threshold is set for acrylamide (EFSA 2015 benchmark dose lower limit (BMDL10) 0.17 mg/kg body weight/day; a margin of exposure of 10,000 is low concern). A 110 g serving is 1.25 µg, 0.018 µg/kg body weight: +2.0-4.5% of EFSA's adult mean (28-63 µg/day) and +6-11% of Health Canada's (11-20 µg/day). At the highest sample (23 ng/g), 2.5 µg: +4-9% of EFSA's. Low in every source; only 5 samples. · CFIA 2013–2015 · B
- Aluminum · Nothing to watch: under the limit · No cap: EFSA's tolerable weekly intake for aluminium is 1 mg/kg body weight/week (2008), 70,000 µg a week for 70 kg. About 101,512 g a week would reach it, eaten alone. One 110 g serving is 0.11% of the weekly limit and seven daily servings are 0.8% of it; they add 0.5-3.8% to the adult weekly mean (0.2-1.5 mg/kg body weight/week, 14-105 mg/week). · Health Canada Total Diet Study, trace elements · A
- Arsenic, all forms · Context · Shown as context, not rated: EFSA's 2024 reference (benchmark dose lower limit (BMDL05) 0.06 µg/kg body weight/day) is for inorganic arsenic; only total arsenic was measured. · Health Canada Total Diet Study, trace elements · A
- Cadmium · Nothing to watch: under the limit · A daily serving adds 3.8% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · A
- Gluten (celiac disease) · Worth knowing · Flagged for people with celiac disease: wheat, barley, rye and their hybrids trigger it. · Health Canada, celiac disease · A
- Lead · Nothing to watch: doesn’t double average intake · No cap: a 110 g serving of apple pie carries 0.35 µg, 0.99% of the average adult's lead intake of 35 µg/day, well under doubling it. No safe threshold is set for lead (EFSA 2010 benchmark dose lower limit (BMDL01) 0.50 µg/kg body weight/day). · Health Canada Total Diet Study, trace elements · A
- Nickel · Nothing to watch: under the limit · No cap: nickel is rated against EFSA's tolerable daily intake of 13 µg/kg body weight/day (2020). The average adult already takes in 22-26% of it, under half, so a food would have to reach the limit on its own to matter. About 22,511 g a day would reach it, eaten alone; one 110 g serving is 0.49% of it. · Health Canada Total Diet Study, trace elements · A
- Wheat allergy · Worth knowing · Flagged for people with a wheat allergy: wheat is a Health Canada priority food allergen. · Health Canada, Wheat & Triticale - Priority food allergens · A
Oxalate, phytate and gut-tolerance measurements
- fodmap fructan: 0.50 +/- 0.48 g/100 g edible portion (group mean 'Dough, puff pastry', gluten-containing); excess fructose 0.05 +/- 0.10; sorbitol 0.00 g/100 g edible portion · as purchased (edible portion) · gluten-containing dough and puff pastry, Spain (group mean) · grade B · Matias 2024
Sources
- CFIA, FSAP Targeted Survey – Acrylamide 2013–2015
cfia-acrylamide-2013-2015· dataset · Open Government Licence – Canada 2.0 - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Celiac disease
hc-celiac-disease· page · Government of Canada terms (Crown copyright; not OGL) - Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites)
hc-tds-trace-elements· dataset · Open Government Licence – Canada 2.0 - Health Canada, Wheat & Triticale - Priority food allergens (page details 2017-09-18)
hc-wheat-fact-sheet· page · Government of Canada terms (Crown copyright; not OGL) - Matias S, Perez-Junkera G, Martinez O, Miranda J, Larretxi I, Pena L, Bustamante MA, Churruca I, Simon E. FODMAP Content Like-by-like Comparison in Spanish Gluten-free and Gluten-containing Cereal-based Products. Plant Foods Hum Nutr 2024 · doi:10.1007/s11130-024-01177-8 · PMID 38642193
matias2024· full text read · CC BY 4.0
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.