25 Healthy Canadian Foods (Is Canadian Food Healthy?)

Canadian cuisine is quite versatile and there is a lot to choose from. If you are a fan of Canadian cuisine but want to know which dishes are healthy, this article is for you. 

In this article, we will go over a list of 25 classic Canadian dishes that are quite delicious. Let’s find out which ones are healthy, and which ones are better to eat in moderation or not at all. 

#25 - POUTINE

Poutine is a popular dish not only in Canada but also here in the states. It originated in Quebec and is a dish made with fries covered in gravy and cheese. 

Let’s see how to make some delicious Poutine.

Traditionally, Poutine is made with either homemade or frozen French fries, homemade poutine gravy, and soft cheese curds. 

Let’s take a look at the nutrition facts. As you can see, one serving of Poutine has 330 calories with a macronutrient ratio of 18 grams of carbs, 14 grams of protein, and 22 grams of fat. 

The calorie amount in this dish is not bad at all and can easily be incorporated into your daily caloric intake, as long as you work out. Just keep in mind the fat amount is a bit high, therefore we recommend sticking to only one serving. 

#24 - SALMON JERKY

Fish and jerky play a major role in Canada, especially Salmon jerky. It is rich in omega 3 fatty acids, and good when you travel, as it doesn’t need refrigeration. It is a Canadian staple that is also easy to make yourself.

Let’s see how to make some delicious Salmon Jerky.

Traditionally, Salmon Jerky is made with salmon fillets, soy sauce, brown sugar, rock salt, and black pepper. It is being marinated and then smoked, or you can bake it in the oven for 8 hours until dry. 

Let’s take a look at the nutrition facts. As you can see, one serving of Salmon Jerky has 240 calories with a macronutrient ratio of 6 grams of carbs, 24 grams of protein, and 12 grams of fat. 

Although this snack is relatively low in calories, carbs, and fat but high in protein, it is also very high in sodium with 1410mg. 

#23 - BUTTER TARTS

This is a classic Canadian dessert, similar to the American Pecan Pie. 

Let’s see how to make some delicious Butter Tarts.

Traditionally, Butter Tarts are made with either homemade or store-bought mini pie shells, raisins, butter, maple syrup, among other ingredients. You can add walnuts or pecans if you like. 

Let’s take a look at the nutrition facts. One Butter Tart has 310 calories with a macronutrient ratio of 45 grams of carbs, 3 grams of protein, and 14 grams of fat. 

As you can see, one tart is relatively high in calories. Therefore, we recommend only eating one, and making sure to work out. 

 #22 - YELLOW PEA SOUP

Yellow Pea Soup is a popular French-Canadian dish that originated in Quebec. It is a hearty soup, that is easy to make.

Let’s see how to make some delicious Yellow Pea Soup.

Traditionally, Yellow Pea Soup is made with yellow split peas, ham, carrots, onions, and celery among other ingredients. 

Let’s take a look at the nutrition facts. As you can see, one serving of Yellow Pea Soup has 170 calories with a macronutrient ratio of 32 grams of carbs, 12 grams of protein, and 0 grams of fat. 

One serving of this dish is low in calories and offers a good amount of protein. You can even have two servings, as long as you work out. 

#21 - PÂTÉ CHINOIS (SHEPERD’S PIE)

Pâté Chinois is just a fancy word for Shepherd’s Pie.

Let’s see how to make some delicious Pâté Chinois.

Traditionally, Pâté Chinois is made with ground beef, mashed potatoes, mushrooms, and creamed corn, among other ingredients.

Let’s take a look at the nutrition facts. As you can see, one serving of Pâté Chinois has 440 calories with a macronutrient ratio of 34 grams of carbs, 32 grams of protein, and 20 grams of fat. 

Although Pâté Chinois is high in proteins, it is also high in calories. Therefore, we recommend eating Pâté Chinois in moderation. You can still easily incorporate this dish into your daily caloric intake, as long as you work out and have lighter meals for the rest of the day.

 #20 - PLOYE (BUCKWHEAT CAKES)

Ploye are buckwheat cakes and a Canadian staple.

Let’s see how to make some delicious Ploye.

Traditionally, Ploye is made with buckwheat flour, flour, and water.

Let’s take a look at the nutrition facts. As you can see, one serving (100 grams) of Ploye has 35 calories with a macronutrient ratio of 8 grams of carbs, 1 gram of protein, and 0 grams of fat. 

This dish is pretty low in calories but should be consumed with protein-rich foods. 

#19 - TOURTIÈRE

Tourtière is a classic French-Canadian meat pie often served for the holidays.

Let’s see how to make some delicious Tourtière.

Traditionally, Tourtière is made with a homemade or store-bought pie shell, lean ground pork, nutmeg, and cornstarch, among other ingredients. 

Let’s take a look at the nutrition facts. As you can see, one serving of Tourtière has 300 calories with a macronutrient ratio of 7 grams of carbs, 48 grams of protein, and 9 grams of fat. 

The calorie amount in this dish is not bad at all and can easily be incorporated into your daily caloric intake. It is also high in protein, which is what you need to build muscle. 

#18 - SALMON PIE

Salmon Pie is another comfort dish coming from the Quebec area. 

Let’s see how to make some delicious Salmon Pie. 

Traditionally, Salmon Pie is made with a homemade or store-bought pie crust, canned salmon, mashed potatoes, and butter among other ingredients. 

Let’s take a look at the nutrition facts. As you can see, one piece of Salmon Pie has 330 calories with a macronutrient ratio of 42 grams of carbs, 5 grams of protein, and 16 grams of fat. 

Salmon Pie has a moderate amount of calories and a good ratio of carbs and fats. However, when eating this dish make sure to incorporate some protein-rich foods into your day, for muscle building.

#17 - FRICOT

Fricot is a hearty chicken stew, topped with dumplings to thicken it.

Let’s see how to make some delicious Fricot.

Traditionally, Fricot is made with chicken, potatoes, and carrots among other ingredients. 

Let’s take a look at the nutrition facts. As you can see, one serving of Fricot has 670 calories with a macronutrient ratio of 68 grams of carbs, 47 grams of protein, and 24 grams of fat. 

This dish is high in calories but also high in proteins - which is great. When you eat this dish, make sure to have lighter meals throughout the day and to have a consistent workout schedule. 

#16 - BOUILLI

Bouilli is similar to the French pot-au-feu. It’s basically “boiled meat in a broth.”

Let’s see how to make some delicious Bouilli.

Traditionally, Bouilli is made with inexpensive cuts of beef, beef stock, potatoes, and turnips among other ingredients.

Let’s take a look at the nutrition facts. As you can see, one serving of Bouilli has 560 calories with a macronutrient ratio of 35 grams of carbs, 33 grams of protein, and 32 grams of fat. 

Although this dish is high in calories, it is also high in proteins - which is great for muscle building. When you eat this dish, make sure to have lighter meals throughout the day and to have a consistent workout schedule. 

#15 - DONAIR

The Halifax Donair is similar to a Gyro or Doner. 

Let’s see how to make some delicious Donair.

Traditionally, the Halifax Donair is made with ground beef, flour, seasoning, and pita bread among other ingredients. 

Let’s take a look at the nutrition facts. As you can see, one serving of Donair has 360 calories with a macronutrient ratio of 32 grams of carbs, 25 grams of protein, and 15 grams of fat. 

The calorie amount in this dish is not bad at all, and can easily be incorporated into your daily caloric intake. It also has a moderate range of macronutrients. 

#14 - BEAVER TAILS

Beaver Tails are a popular Canadian pastry or dessert, similar to a donut. 

Let’s see how to make some delicious Beaver Tails.

Traditionally, Beaver Tails are made with yeast, flour, sugar, butter, and milk, among other ingredients. 

Let’s take a look at the nutrition facts. As you can see, one serving of Beaver Tails has 310 calories with a macronutrient ratio of 50 grams of carbs, 7 grams of protein, and 10 grams of fat. 

Although this pastry has a moderate amount of calories, which can easily be incorporated into your daily caloric intake, as long as you work out, it is a bit high in carbs and sugars, with 18 grams. 

#13 - MONTRÉAL HOT DOG

There are different versions of a Montreal Hot Dog. The dog can either be steamed or toasted. 

Let’s see how to make a delicious Montreal Hot Dog.

A classic  Montreal Hot Dog is made with beef dogs, hot dog buns, chopped onion, coleslaw, mustard, and butter.

Let’s take a look at the nutrition facts. As you can see, one Montreal Hot Dog has 170 calories with a macronutrient ratio of 26 grams of carbs, 5 grams of protein, and 6 grams of fat. 

Although one Montreal Hot Dog doesn’t have many calories, it is a bit high in carbs. Keep in mind that too much-processed food can lead to health issues. 

#12 - BANNOCK

Bannock is a type of flat quick bread that is budget-friendly and easy to make. 

Let’s see how to make some classic Bannock.

Traditionally, Bannock is made with flour, baking powder, sugar, water, and salt. 

Let’s take a look at the nutrition facts. As you can see, one serving of Bannock has 330 calories with a macronutrient ratio of 55 grams of carbs, 6 grams of protein, and 10 grams of fat. 

The calorie amount in Bannock is not too bad, which can easily be incorporated into your daily caloric intake. Just keep in mind the carbs and sodium (1116.58mg) are high in one serving. 

#11 - LOBSTER ROLLS

Lobster Rolls are quite the delicacy on the East Coast and of course many parts of Canada, such as Nova Scotia. 

Let’s see how to make some delicious Lobster Rolls. 

Classic Canadian Lobster Rolls are made with cooked lobster, mayo, hot dog buns, fresh herbs, lemon juice, and butter. 

Let’s take a look at the nutrition facts. One Lobster Roll has 280 calories with a macronutrient ratio of 2 grams of carbs, 22 grams of protein, and 23 grams of fat. 

As you can see, the calorie amount of one Lobster Roll isn’t bad at all, and can easily be incorporated into your daily caloric intake, as long as you stick to one and work out. 

#10 - FISH AND BREWIS

Fish and Brewis is a popular dish among fishermen that became a Canadian staple. 

Let’s see how to make some classic Fish and Brewis.

Traditionally, Fish and Brewis are made with salt fish, such as cod, salt pork, and hardtack biscuits.

Let’s take a look at the nutrition facts. As you can see, one serving of Fish and Brewis has 930 calories with a macronutrient ratio of 31 grams of carbs, 77 grams of protein, and 53 grams of fat. 

This dish is pretty high in calories, fat, and sodium with 8760mg. Therefore, we recommend better to skip this dish or share it with a friend. 

#09 - JIGGS DINNER

Jiggs Dinner is a staple Canadian dish that is hearty, budget-friendly, and easy to make. It is often served as a Sunday dinner. 

Let’s see how to make some delicious Jiggs Dinner.

Traditionally, Jiggs Dinner is made with salt beef, potatoes, carrots, yellow split peas, turnip, and cabbage. 

Let’s take a look at the nutrition facts. As you can see, one serving of Jiggs Dinner has 400 calories with a macronutrient ratio of 85 grams of carbs, 13 grams of protein, and 2 grams of fat. 

Although the calorie amount in this dish is not too bad, it is high in carbs, and sodium, with 670mg. However, it is also high in fiber with a whopping 16 grams, and 13 grams of protein.  

#08 - HODGE - PODGE 

Hodge-Podge is a hearty stew, containing a mix of vegetables.

Let’s see how to make some delicious Hodge-Podge.

Classic Hodge-Podge is made with canned ranch-style beans, tomatoes, chicken stock, and macaroni, among other ingredients. 

Let’s take a look at the nutrition facts. As you can see, one serving of Hodge-Podge has 360 calories with a macronutrient ratio of 21 grams of carbs, 35 grams of protein, and 16 grams of fat. 

The calorie amount in Hodge-Podge is not too bad, which can easily be incorporated into your daily caloric intake. It also offers a nice balance of macronutrients, and it’s high in protein. 

#07 - CIPAILLE (Pot Pie)

Cipaille is just a fancy word for a Canadian pot pie

Let’s see how to make some delicious Cipaille.

Traditionally, Cipaille is made with beef, chicken, pork, and potatoes, among other ingredients. 

Let’s take a look at the nutrition facts. One serving of Cipaille has 910 calories with a macronutrient ratio of 30 grams of carbs, 40 grams of protein, and 69 grams of fat. 

As you can see, one serving is not only high in calories, and fats, but also high in sodium, with 26090mg. Therefore we recommend skipping this dish entirely if you want to lose weight and stay in shape. 

#06 - NANAIMO BARS 

Nanaimo Bars belong to Canada, just like Poutine does. 

Let’s see how to make some delicious Nanaimo Bars.

Traditionally, Nanaimo bars are made with graham crackers, pudding mix, chocolate, and walnuts, among other ingredients.

Let’s take a look at the nutrition facts. As you can see, one piece of Nanaimo Bars has 390 calories with a macronutrient ratio of 47 grams of carbs, 4 grams of protein, and 23 grams of fat. 

Nanaimo Bars are delicious, no doubt, but keep in mind that they are high in calories, carbs, and sugar, and therefore should only be enjoyed in moderation.

#05 - CRETONS

Cretons is basically Canadian pork pate. 

Let’s see how to make some delicious Cretons.

Traditionally, Cretons is made with minced pork, milk, and spices, among other ingredients. 

Let’s take a look at the nutrition facts. As you can see, one serving of Cretons has 360 calories with a macronutrient ratio of 7 grams of carbs, 29 grams of protein, and 23 grams of fat. 

Although the calorie amount in this dish is not too bad, and it is high in protein - which is great for muscle building - it is also high in fats and sodium with 1260mg.

#04 - RAPPIE PIE

Rappie Pie is a grated potato casserole from Nova Scotia.

Let’s see how to make some delicious Rappie Pie.

Traditionally, Rappie Pie is made with potatoes, and chicken among other ingredients. 

Let’s take a look at the nutrition facts. One serving of Rappie Pie has 730 calories with a macronutrient ratio of 104 grams of carbs, 58 grams of protein, and 9 grams of fat. 

As you can see, one serving is relatively high in calories, carbs, and sodium with 3830mg. Therefore, we recommend to better skip this dish.

#03 - PIZZA-GHETTI

Pizza-ghetti is a fusion of two dishes, pizza, and spaghetti.

Let’s see how to make some delicious Pizza-Ghetti.

Pizza-ghetti is made with pizza dough, spaghetti, jarred tomato sauce (or homemade), pepperoni, black olives, mushrooms, and mozzarella cheese. 

Let’s take a look at the nutrition facts. As you can see, one serving of Pizza Ghetti has 500 calories with a macronutrient ratio of 58 grams of carbs, 22 grams of protein, and 20 grams of fat. 

Not only is one slice high in calories, but it is also high in carbs, fats, and sodium, with 1120mg. However, if you stick to one slice and work out, it won’t get you off track.

#02 - SASKATOON BERRY PIE

Saskatoon Berry Pie can’t be missed in our list of Canadian dishes. 

Let’s see how to make some delicious Saskatoon Berry Pie.

Traditionally, Saskatoon Berry Pie is made with saskatoon berries, sugar, and lemon juice, among other ingredients for the filling, and flour, lard, salt, and water for the crust. 

Let’s take a look at the nutrition facts. As you can see, one piece of Saskatoon Berry Pie has 370 calories with a macronutrient ratio of 56 grams of carbs, 4 grams of protein, and 15 grams of fat. 

One piece of Saskatoon Berry Pie has a moderate amount of calories and a balanced ratio of all three macronutrients. If you stick to one piece and work out, it won’t get you off track. 

#01 - GINGER BEEF

Ginger Beef was influenced by Chinese cuisine and invented by a chef of a restaurant in Calgary, in 1970. It’s relatively easy to make, and quite delicious. 

Let’s see how to make some Canadian-Chinese Ginger Beef.

Traditionally, Ginger Beef is made with flank steak, cornstarch, flour, egg, soy sauce, and ginger, among other ingredients. It’s usually served with white rice. 

Let’s take a look at the nutrition facts. As you can see, one serving of Ginger Beef has 350 calories with a macronutrient ratio of 28 grams of carbs, 13 grams of protein, and 22 grams of fat. 

Although one serving of Ginger Beef has a moderate amount of calories and has a balanced ratio of all three nutrients, it is pretty high in sodium, with 670mg. Therefore, we recommend sticking to only one serving. 

CONCLUSION:
A good rule of thumb for dieting is a nice balance of macronutrients, with a ratio of 30% carbs, 40% protein, and 30% fats. 

However, as you can see Canadian cuisine is often high in calories and sodium, as well as fat. You can of course substitute certain ingredients to make it healthier and reduce the calorie amount. We recommend indulging in Canadian cuisine in moderation or on rare occasions, especially if you want to lose weight. 

Keep in mind that weight loss is the concept of calories in vs. calories out.

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