Food Nutritional Chart - Food Calorie Chart
Fat Gram Chart - Carbohydrates Chart - Calories Chart - Nutritional Value Chart

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Author Linda Stradley
Food Nutritional Chart by Linda Stradley of What's Cooking America.

I cannot guarantee the accuracy of the below information. This chart is strictly an aid to help you on your favorite diet program and weight loss in analyzing your recipes. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.

This Food Nutrition Chart is a "work in progress," and I'm always adding new food items. If you have some food items to add to this list, please feel free to share them with me. Also if you find that I have made any errors in this list, please also let me know. I really appreciate the many people who have helped me in my research. Contact Linda Stradley.

Photo courtesy of Cassandra Forsythe, PhD, RD, CSCS
Owner & Instructor: Fitness evolution TM Vernon Bootcamp
Author: New Rules of Lifting for Women and Women's Health Perfect Body Diet
Female Fitness, Pregnancy and Nutrition Expert


Check out Linda's large collection Diet Recipes and learn how to read and understand Food Labels. Check out Food Labels 101.

 


Food Nutritional Chart
 


Alcoholic Beverages
 

Item Serving Size Carbohydrates Grams Fat Grams Calories
Beer, light 12-ounce can or bottle 6.9 0 110
Beer, regular 12-ounce can or bottle 11.9 0 144
 
Beer, non-alcoholic 12-ounce can or bottle 12 to 16 (depending on brand) 0 60 to 90 (depending on brand)
Cocktails: (carbohydrates depend on recipe used)

Alexander
Bacardi
Black Russian
Bloody Mary
Daiquiri
Gin Rickey
Gin & Tonic
Grasshopper
Mai Tai
Manhattan
Margarita
Martini
Mint Julep
Old Fashioned
Pina Colada
Screwdriver
Singapora Sling
Tom Collins
Whisky Sour
White Russian

 

2.5 fluid ounces
2.5 fluid ounces
3 fluid ounces
5 fluid ounce
2 fluid ounces
7 fluid ounces
7.5 fluid ounces
2.25 fluid ounces
4.5 fluid ounces
2.5 fluid ounces
3 fluid ounces
2.5 fluid ounces
10 fluid ounces
4 fluid ounces
4.5 fluid ounces
7 fluid ounces
8 fluid ounces
7.5 fluid ounces
3 fluid ounces
3.5 fluid ounces

     

180
120
250
116
120
115
170
165
310
130
155
137
215
180
260
175
230
120
125
270

Distilled gin, rum, vodka, & whiskey (80 proof) 1 ounce 0 0 65
Liqueur, coffee (53 proof) 1 ounce 16.3 .1 117          
Liqueur, creme de menthe (72 proof) 1 ounce 14 .1 125
Wine, red 1 wine glass (4 ounces) 1.7 0 91
Wine, white 1 wine glass (4 ounces) 1.7 0 86
Wine, rose 1 wine glass (4 ounces) 3.1 0 90
Wine, dessert 3 ounces 10.04 0 130
Wine, port 2 ounces 6 0 86


Beef

Item Serving Size Carbohydrates Grams Fat Grams Calories
Beef Shank, shank crosscuts, trimmed to 1/4-inch fat (raw)
Beef Shank, shank crosscuts, trimmed to 1/4-inch fat (cooked
)
 
1 beef shank 0
0
2.8
28.5
50
510
Frankfurter, Beef 1 each 1.4 16.8 184
 
Ground Beef, extra lean (raw)
Ground Beef, extra lean (raw)

Ground Beef, lean (raw)
Ground Beef, lean (raw)

Ground Beef, regular (raw)
Ground Beef, regular (raw)

Ground Beef, extra lean (broiled or grilled))
Ground Beef, lean (broiled or grilled)
Ground Beef, regular (broiled or grilled)

1 ounce
16 ounces (1 pound)

1 ounce
16 ounces (1 pound)

1 ounce
16 ounces (1 pound)

4 ounces (1/4 pound)
4 ounces (1/4 pound)
4 ounces (1/4 pound)

0
0

0
0

0
0

0
0
0

4.8
76.8

5.9
94.4

7.5
120

18.5
20.9
23.5

66
1056

75
1200

88
1408

264 
290 
328 
           

Pepperoni 1 ounce
1 slice
0 13
2.33
148
27
Flank Steak (broiled or grilled) 1 ounce 0 1.7 43
 
Porterhouse Steak, prime grade (broiled or grilled) 1 ounce
8 ounces
0
0
2.5
20
55
440
 
Sirloin Steak, lean (broiled or grilled) 1 ounce
8 ounces
 
0
0
1.9
15
53
427
Tenderloin Steak or Roast (broiled or grilled) 1 ounce
8 ounces
0
0
1.9
15
51
406
 
T-Bone Steak (broiled or grilled) 1 ounce
8 ounces
0
0
2.1
16.8
50
402
 
 


Bread
 

Item Serving Size Carbohydrates Grams Fat Grams Calories
Bagel, plain
Bagel, cinnamon raisin
Bagel, egg
Bagel, onion
Bagel, poppyseed
Bagel, sesame
Bagel, whole wheat
1 bagel
1 bagel
1 bagel
1 bagel
1 bagel
1 bagel
1 bagel
71
76
69
74
68
69
70
1
2
1.5
1
6
4.5
4.5
320
350
330
330
360
350
360
 
Breads, all types, regular sliced 1 slice (1 ounce) 13 1 60 to 80
Bread, French and Sourdough 1 slice (1 ounce) 16.6 1 88
Bread, very thin sliced (diet) 1 slice 8 .5 40
Bread Crumbs, plain (dry) 1 cup 23 1 120
Eggroll Wrapper 1 each 4.5 0 23
English Muffin, plain (inc. sourdough) 1 each 27 1 135
Fillo (Phyllo) Sheets 1 sheet (9"x14" sheet)
5 sheets
6.2
31
0
1
32
160
 
Panko breading 1/2 cup   1 110
 
Pita Bread, white, whole wheat 1 (6.5" diameter) 28 2 150
Spring Roll Skins or Wrappers (Rice Paper) 2 ounces 41 1 200
Won Ton Wrapper 1 each 4.6 .1 23
 
 


Cereal
 

Item Serving Size Carbohydrates Grams Fat Grams Calories
All Bran 1/2 cup .9 79.2
Cheerios 1 cup 1.8 109.5
Corn Flakes 1 cup 24 .2 100
Corn Grits, white 1/4 cup uncooked
1 cup cooked
  .5
.5
140
145
Frosted Flakes 3/4 cup .2 119.2
Grape Nuts 1/2 cup 1.1 208
Kashi, puffed 3/4 cup 1 90
Rice Krispies 1 1/4 cups .4 124.4
Rolled Oats (Oatmeal), quick 1 cup cooked
1 cup uncooked
  2.3
5.1
145
311
Raisin Bran 1 cup 1.5 186
Shredded Wheat 2 biscuits .6 156.4
 
 


Cheese
 

Item Serving Size Carbohydrates Grams Fat Grams Calories
America, processed 1 ounce .5 9 106
Blue Cheese, Danish 1 ounce .7 8.1 100
Brie 1 ounce .1 7 85
Camembert 1 ounce .1 11.9 122
 
Cheddar, regular 1 ounce .4 9.4 114
Cheddar, low fat 1 ounce 0 5 80
 
Cottage Cheese, regular 1/2 cup 4 5 117
Cottage Cheese, 2% low-fat 1/2 cup 4 2 100
Cottage Cheese, fat-free 1/2 cup 3 0 70
 
Cream Cheese, regular 1 ounce
3-ounce package
.8
2.3
10
29.6
99
297
Cream Cheese, light or low fat 1 ounce 2 5 65
Cream Cheese, fat-free 1 ounce 2 0 27
 
Edam Cheese 1 ounce .4 7.9 101
Feta Cheese, cow or sheep 1 ounce 1.2 6 75
Fontina Cheese 1 ounce .4 8.8 110
Goat Cheese (Chevre) 1 ounce 7.1 88
Gorgonzota 1 ounce 9.6 109
Gouda 1 ounce .6 8 101
 
Gruyere 1 ounce
1 cup, diced
.1
.5
9.2
42.7
117.1
545
 
Havarti 1 ounce .3 10.4 117
Laughing Cow, Creamy Swiss, Light 1 wedge 2 35
 
Monterey Jack 1 ounce .2 9 106
Mozzarella, whole milk 1 ounce .6 6.1 80
Mozzarella, part skim, low moisture 1 ounce .8 4.9 79.4
Mozzarella, Fresh 1 ounce 0 5 70
 
Parmesan Cheese 1 ounce .9 7.3 111
Parmesan Cheese, grated 1 tablespoon
1 ounce
.2
1.1
2
8.5
23
129
Provolone 1 ounce .6 7.7 100
Ricotta, whole milk 1 ounce .9 3.7 49
Roquefort 1 ounce .6 8.9 102
Swiss 1 ounce 1 7 100
 
Tofu, soft (silken)
Tofu, firm (cotton, brick, or momen)
1 ounce
1 ounce
.5
1.2
1.4
2.5
22
41

 
 


Chocolate
 

Item Serving Size Carbohydrates Grams Fat Grams Calories
Chocolate, 62%, semi-sweet
Chocolate, dark, 70%, bittersweet
Chocolate, extra dark, 82%
Chocolate, white
Chocolate, unsweetened (baking)
Chocolate Chips, semi-sweet
1 ounce
1 ounce
1 ounce
1 ounce
1 ounce
1 tablespoon
17
14
12
15
9
10
9
12
13
10.5
15
4.5
 
140
170
180
162
135
80
Chocolate Syrup, fudge-type
Chocolate Syrup, light
2 tablespoons
2 tablespoons
24
12
3
0
133
50
 
Hot Fudge Topping, regular 2 tablespoons 14 4 100
Cocoa, dry powder, unsweetened 1 tablespoon
1 cup

3
47

1
12
12
197

 

 

C
offee Drinks - Starbucks Coffee
 
Item Serving Size Carbohydrates Grams Fat Grams Calories
Starbucks, Carmel Frappuccino Coffee, no whip 16 fluid ounces 280
Starbucks, Carmel Frappuccino Coffee, whip 16 fluid ounces 430
Starbucks, Carmel Frappuccino Coffee only 16 fluid ounces 260
Starbucks, Caffe Latte, non-fat milk 16 fluid ounces 165
Starbucks, Caffe Latte, whole milk 16 fluid ounces 14 260
Starbucks, Caffe au Lait, whole milk 16 fluid ounces 8 140
Starbucks, Caffe au Lait, non-fat milk 16 fluid ounces 0 90
Starbucks, Caffe Americano, whole milk 16 fluid ounces 0 15
Starbucks, Caffe Mocha, whole milk, whip 16 fluid ounces 22 400
Starbucks, Caffe Mocha, non-fat milk, whip 16 fluid ounces 12 330
Starbucks, Caffe Mocha, non-fat milk, no whip 16 fluid ounces 2 220
Starbucks, Cappuccino, whole milk 16 fluid ounces 8 150
Starbucks, Cappuccino, non-fat milk 16 fluid ounces 0 100
 


Condiments  - Cooking and Baking Ingredients
 

Item Serving Size Carbohydrates Grams Fat Grams Calories
Baking Powder, double-acting
Baking Soda
1 teaspoon
1 teaspoon
2
0
0
0
8
0
 
Beef Broth or Stock, fat-free 1 cup   0 16.8
Cornstarch 1 tablespoon 7.3 0
 
30
Cream of Mushroom Soup, 98% fat-free
Cream of Mushroom Soup, regular
1/2 cup
1/2 cup
9
9
2.5
6
70
100
 
Cream of Tartar 1 teaspoon .6 0 2
 
Gelatin, unflavored
Gelatin, flavored, sugar-free
 
1 package (Knox)
1 (.6-ounce) pkg
 
0
0
0
0
25
6
Horseradish. prepared 1 teaspoon 0 0 5
 
Ketchup (Catsup)
 
1 tablespoon
1 cup
4
64
0
0
15
240
 
Mayonnaise, regular
Mayonnaise, light
Mayonnaise, reduced fat
Mayonnaise, fat free
Mayonnaise, Weight Watchers, light
1 tablespoon
1 tablespoon
1 tablespoon
1 tablespoon
1 tablespoon
0
1
2
2
1
11
5
0
0
5
100
50
20
11
50
 
Mustard, Dijon 1 tablespoon 1 0 18
Mustard, yellow 1 tablespoon 1 .1 10
 
Olives, Kalamata, pitted
Olives, Spanish, green with pimiento
4 olives
2 olives
2
1
4.5
1
45
15
 
Onion Powder
Onion Salt
Onion Soup Mix, dry
1 teaspoon
1 teaspoon
1 package (4 tablespoons)
1.8
.4
24
0
0
2
5
1
118
 
Nori, toasted seaweed 1 sheet 2 0 10
 
Pickle, bread & butter, slices
Pickle, dill
Pickle, sweet
Pickle, relish sweet
1 ounce
1 medium (3 3/4")
1 large (3")
1 tablespoon
4.7
2.7
11.1
5.1
.1
1
.1
.1
20
12
41
21
 
Salsa 2 tablespoons
1 cup
1
16
0
0
6
48
Sour Cream, regular
Sour Cream, light

Sour Cream, fat-free
2 tablespoons
2 tablespoons

1 tablespoon
2 tablespoons
2
2

1
2
6
3

0
0
61
40

10
20
 
Soy Sauce 1 tablespoon
1/4 cup
1
3.2
0
.1
11
35
 
Vanilla Extract 1 teaspoon .3 0 10
 
Vinegar, cider
Vinegar, balsamic
Vinegar, raspberry
Vinegar, rice
1 tablespoon
1 tablespoon
1 tablespoon
1 tablespoon
.4
.6
.7
.6
0
0
0
0
2
5
7
2
 
Wasabi, powder 1/4 ounce 4.9 0 24
Wheat Germ 1 2/3 tablespoons 8 1 50
Worcestershire Sauce 1 teaspoon 1 1 5
Yeast, Bakers, active-dry
Yeast, Bakers, rapid rise or instant
1/4 ounce
1/4 ounce
2.7
3
.3
0
20
20
 
 

Crackers
Item Serving Size Carbohydrates Grams Fat Grams Calories
Graham 2 full crackers (8 squares)
1 cup crushed
24 3 140
55.3
 
Melba Toast, plain 1 round 3 .4 11.7
 
Norwegian Flat Bread 1 each .1 21.2
 
Rye Krisp 2 triple crackers 11 .1 45
 
Saltines 5 crackers
1 oyster cracker
1 cup crushed
11 2
.1
8.3
70
4.3
303.8
 
Wasa rye crisp bread 1 each .1 36.6
 
 


Dairy and Non-Dairy Milks
 

Item Serving Size Carbohydrates Grams Fat Grams Calories
Almond Milk, low fat
Almond Milk, light vanilla
 
1 cup
1 cup
8
7
2.5
1.5
60
70
Buttermilk, dry
Buttermilk, 1% fat
 
1 tablespoon
1 cup
 
3.2
11.7
 
.4
2
 
25
99
 
Chocolate Milk, regular
Chocolate Milk,
low fat 2%
Chocolate Milk, low fat 1%
Chocolate Milk, fat free
1 cup
1 cup
1 cup
1 cup
26
26
26
26
8
5
3
2
210
180
160
150
 
Coconut Milk, regular, canned
Coconut Milk, light, canned
Coconut Milk, bottled
1 tablespoon
1 tablespoon
1 cup
.4
.1
0
3.2
1
5
30
10
80
 
Condensed Milk, sweetened 1 ounce
1/3 cup
15.4
56
2.5    
8
91
320
 
Cream, half & half
Cream, 25% fat
Cream, whipping, heavy
1 cup
1 cup
1 cup
10.4
8.3
6.6
27.8
59.8
88
315
583
821
 
Evaporated Milk, whole
Evaporated Milk, skim
1/2 cup
1/2 cup
12
14
10
.3
170
100
 
Goat Milk, whole 1 ounce
1 cup
1.3
10.9
1.2
10.1
20
168
 
Milk, whole
Milk, 2% fat
Milk, 1% fat
Milk, fat-free or skim
1 cup
1 cup
1 cup
1 cup
11.4
11.7
11.7
11.9
9
5
2.6
.4
157
121
102
86
 
Sour Cream, regular
Sour Cream, light
Sour Cream, fat-free
2 tablespoons (1 ounce)
2 tablespoons (1 ounce)
2 tablespoons (1 ounce)
2
2
2
6
3
0
61
40
20
 
Soy Milk 1 cup 4.3 4.6 79
Yogurt, Plain (regular)
Yogurt, Plain (low fat)
Yogurt, Plain (non fat)
1 cup
1 cup
1 cup
10.6
16
16
7
4
0
139
144
127
 
 


Eggs
 

Item Serving Size Carbohydrates Grams Fat Grams Calories
Egg, large
Egg, medium
Egg, small
 
1
1
1
1
1
0
4.5
4.5
3.5
70
70
60
 
Egg White, large
Egg Whites
1 egg white
1 cup egg whites
.3
2.5
0
0
17
121
 
Egg Yolk, large 1 .3 5 59
 
Egg Substitute, liquid 1/4 cup (equals 1 egg)
 
1 0 25
 
 


Fats, Oils & Spreads
 

Item Serving Size Carbohydrates Grams Fat Grams Calories
Butter, regular (salted or unsalted) 1 teaspoon
1 tablespoon
1/4 cup
1/2 cup - 1 stick or cube (4 oz)
0
0
0
0
4
11
44
92
33
100
400
813
 
Butter, whipped 1 tablespoon 0 8 67
 
Ghee 1 ounce 0 28 249
 
Lard 1 tablespoon
1 cup
0
0
12.8
205
115
1849
 
Nutella 2 tablespoons 22 11 200
 
Oils - canola, corn, olive, safflower, soybean, sesame, grapeseed 1 teaspoon
1 tablespoon
1/4 cup
 
0
0
0
5
14
56
40
120
480
Oils - almond, walnut, hazelnut, sesame, truffle (white & black)
 
1 tablespoon
1/4 cup
0
0
14
56
120
480
 
Peanut Butter, smooth
Peanut Butter, chunk style
Peanut Butter, reduced fat
2 tablespoons
2 tablespoons
2 tablespoons
6.6
7
6
17
16
12
188
188
180
 
Shortening, vegetable, regular, or butter flavor 1 tablespoon 0 12.8 110
 
 


Flour
 

Item Serving Size Carbohydrates Grams Fat Grams Calories
All-Purpose Flour, unsifted 1 cup (120 gm)
1/4 cup (30 gm)
1 tablespoon (7.5 gm)
88
22
5.5
0
0
0
400
100
25
 
Barley Flour, whole grain, stone ground 1/4 cup 23 0 110
 
Bread Flour 1 cup 99 2 495
 
Buckwheat Flour, organic 1/4 cup 21 1 100
 
Cake Flour 1 cup 88 0 400
 
Coconut Flour
 
1/4 cup 8 2 60
Cracked Wheat 1/4 cup 29 .5 140
 
Oat Flour, blend 1 cup 81 3 390
 
Potato Starch 1 tablespoon 10 0 40
 
Rice Flour 1 cup 124 4 560
 
Rye Flour, light


Rye flour, dark
1/4 cup
1 cup

1 cup
21
82

88
.5
1

1
100
374

440
 
Semolina Flour () 3 tablespoons
1/4 cup
23
31
.0
.5
110
150
 
Soy Flour. low fat 1 cup 33.4 2.4 287
 
Spelt Flour
 
1/4 cup 25 1 130
Tapioca Flour 1/4 cup 26 0 100
 
Teff Flour 1/4 cup 22 1 114
 
Whole Grain Flour 1 cup 87 2 407
 
 


Fruits and Fruit Juices
 

Item Serving Size Carbohydrates Grams Fat Grams Calories
Apple, fresh or raw

Apples, dried


Apples, freeze dried
 
1 medium

1 ring
1 ounce
1 cup

25 pieces (1/3 cup)
21.1

4.2
18.7
56.6

.1

.02
.09
.3

81

16
69
209

80
 
Apple cider, canned or bottled
Apple juice, unsweetened
6 ounces
6 ounces
 
20
21.7
0
0
85
87
 
Applesauce, canned, unsweetened 1/2 cup 15 .2 56
Apricots, fresh

Apricots, halves, dried


Apricot juice/nectar

3 medium

1 half
1 ounce
1 cup

1 cup

11.8

2.1
17.7
81.4

.4

2.2
.1
.7

51

8
68
313

120
 
Avocado, fresh (medium-size avocado without seed and skin) 1 ounce or 1/5 avocado
2 tablespoons (2 or 3 slices)
1/4 medium
1 medium
1 cup, pureed
 
2.1
2.1
3
12
19.6
 
4.5
4.5
5
30
 
50
50
81
324
 
Banana, fresh



Banana chips
1 medium
1 large
1/2 cup mashed

22 chips (1 ounce)
1 cup
26.7
31
51.3

16.56
59.7
.6
.45
.7

9.5
4.7
 
105
121
200

147
265
 
Blackberries, fresh 1/2 cup 9.2 .3 37
 
Blueberries, fresh
Blueberries, dried and sweetened
1/2 cup
1/4 cup (75 berries)
10.2 .3 41
150
 
Boysenberries, fresh 1/2 cup 9.2 .3 37
 
Cantaloupe, fresh 1/2 medium
1/2 cup cubed
22.3
6.7
.7
.2
94
29
 
Cherries, sweet w/o pits, fresh
Cherries, sour w/o pits, fresh
Cherries, dried
1/2 cup
1/1 cup
1/3 cup (27 cherries)
12
9.4
.7
.2
52
39
160
 
Cherries, dried, tart 1/4 cup 43 0 140
 
Cherry, Maraschino 1 each 2 0 8
 
Cranberries, whole, fresh 1/2 cup 6 .1 23
Cranberry Juice, cocktail 6 ounces 26 0 110
Cranberry Sauce, canned, sweetened 1/2 cup 53.7 0 209
 
Currents, dried 1 cup 107 0 408
 
Dates, pitted, fresh 1 cup pitted & chopped
1 date
133.6
6.2
.7
0
502
23
 
Figs, fresh


Figs, dried
1 small
1 medium
1 large
10 figs
8
10
12
122.2
0
0
0
2.2
30
37
47
477
 
Grapefruit, pink or red 1/2 medium
1/2 cup sections w/juice
16
11.1
.1
.1
60
43
Grapefruit Juice, fresh 6 ounces 17 .1 72
Grapes, fresh 1 grape
1 cup
.4
15.8
0
.3
2
62
Grape Juice, canned or bottled 1 cup 37.8 .2 142
 
Honeydew Melon, fresh 1/10 medium
1/2 cup cubed
11.8
7.8
.1
.1
46
30
 
Kiwifruit, fresh 1 medium
1 large
11.3
13.5
.3
.4
46
55
 
Lemon, fresh


Lemon Peel (Zest)


Lemon Juice, fresh

1 medium
1 large

1 teaspoon
1 tablespoon

1 tablespoon
1/2 cup

5.4
7.8

.3
1

1.3
10.5
.2
.3

0
0

0
0

17
25

0
0

4
30
 
Lime

Lime Juice, fresh

1 medium
1 tablespoon
1/2 cup
7.1
1.4
11.2
0
0
0
20
4
33
 
Mango, fresh

Mango, dried unsweetened
1 medium
1/2 cup sliced
6 slices
35.2
14
.6
.2
135
54
106
 
Nectarines, fresh 1 medium
1/2 cup sliced
16
8.1
.6
.3
67
34
 
Orange, navel, fresh
Orange Peel, zest
1 medium
1 teaspoon
1 tablespoon
15.4
.5
1.5
.2
0
0
62
0
0
Orange Juice, fresh
Orange Juice, fresh
Orange Juice, canned or bottled
6 ounces
1/4 cup
6 ounces
19.3
6.4
18.4
.4
.1
.3
83
27.6
78
 
Papaya, fresh

Papaya Nectar, canned or bottled
Papaya, dried

1 medium
1/2 cup cubed
6 ounces
2 2 spears (1.5 oz)
29.8
6.9
27.2
.4
.1
3
117
27
107
140
 
Peach, fresh 1 medium 9.7 .1 58
Peach, canned in light syrup
Peach, canned in water
 
halves
halves
18
7.5
.1
.1
68
29
 
Pear, fresh 1 medium or large 25.1 .7 98
Pear, canned in light syrup halves 19 .1 72
Pear Nectar halves 16 .1 62
 
Persimmon 1 (2 1/2" diameter) 0 .3 118
 
Pineapple, fresh, trimmed 1 slice (3/4" thick)
1/2 cup diced
1 whole pineapple
10.6
19.6
59.6
.1
.2
.6
40
74
227
 
Pineapple canned water-packed


Pineapple, dried

1 cup (crushed, sliced or chunks)
1 slice or ring

1 slice or ring
1 ounce
20.4
3.9

18.2
18.2
.2
.04

.17
.17

79
15

69
69
 
Pineapple Juice, canned or bottled 6 ounces 25.8 .2 104
Plum, fresh, pitted 1 ounce 3.7 .2 16
Pomegranate, fresh
Pomegranate Juice
 
1 pomegranate (3-3/8" diameter)
8 ounces
36
38
0
0
105
150
Prickly Pear, fresh 1 medium 9.9 .5 42
 
Prunes, dried 10 each 52.7 .4 201
Prune Juice, canned 6 ounces 33.5 .1 136
 
Raisins, seedless 1/2 cup (not packed)
1/2 cup (packed)
1 tablespoon
57.5
65.6
7.2
.3
.4
.04
219
249
27.4
 
Raspberries, fresh
Raspberry Juice, canned or bottled
1/2 cup
8 ounces
7.1
30
.3
0
31
120
 
Strawberries, fresh 8 berries
1/2 cup

5.2
0
.3
50
23
 
Tangerine, fresh 1 medium 9.4 .2 37
 
Watermelon, fresh 1/2 cup diced
 
5.7 .3 25
 
 


Grains and Seeds
 

Item Serving Size Carbohydrates Grams Fat Grams Calories
Amaranth Grain 1/4 cup 32 3 182
Barley, raw 1 ounce
1 cup
20.8
135.2
.7
4.2
100
651
 
Buckwheat Berries 1/2 cup 29 1 151
Bulgur (Tabbouleh) 1 cup dry
1 cup cooked
106.2
33.8
1.9
.4
479
152
 
Caraway Seeds 1 teaspoon
1 tablespoon
1.1
3.3
.3
1
7
22.3
 
Chia Seeds 1 tablespoon 6 5 65
Couscous 1 cup dry
1 cup cooked
142.5
41.6
1.2
.3
692
201
 
Farro, raw
 
1/2 cup 34 1.5 170
Flax Seeds, raw
 
1/2 cup 22 32.6 414
Fennel Seeds 1 teaspoon
1 tablespoon
1.1
3
.3
.9
7
20
 
Poppy Seeds 1 teaspoon
1 tablespoon
1
2
1.3
3.9
14.9
46.9
Sesame Seeds, toasted 1 teaspoon
1 tablespoon
.9
2.1
1.5
4.5
10
52
 
Sunflower Seeds, roasted, hulled and salted
Sunflower Seeds, oil roasted with salt
1 ounce
1 ounce
 
3.6
6
7.4
14
87
166
Wheat Berries, raw 1/2 cup 29 1 151
 
 

Herbs & Spices
 
Item Serving Size Carbohydrates Grams Fat Grams Calories
Allspice, ground 1 teaspoon
1 tablespoon
1.4
4.3
.2
.5
5
16
 
Basil, Fresh
Basil, Dried
2 tablespoons
5 leaves
1 teaspoon
.1
.1
.9
0
0
0
1
1
2
 
Bay Leaf 1 teaspoon
1 tablespoon
.2
1.4
0
.2
2
6
Capers, drained 1 tablespoon 0 0 2
 
Cardamon 1 teaspoon 1.4 .1 6
 
Chili Powder 1 teaspoon
1 tablespoon
1.4
4.1
.4
1.3
6
24
 
Cinnamon, ground 1 teaspoon
1 tablespoon
1.8
5.4
.1
.2
6
18
 
Cloves, ground 1 teaspoon
1 tablespoon
1.4
4
.4
1.3
7
21
 
Coriander Leaf (Cilantro, Chinese Parsley), dried

Coriander Seed

1 teaspoon
1 tablespoon
1 tablespoon
.3
.9
2.8
0
.1
.9
2
5
15
 
Cumin Seeds 1 tablespoon 2.7 1.3 23
 
Curry Powder 1 teaspoon
1 tablespoon
1.2
3.7
.3
.9
7
20
 
Dill Weed, dried

Dill Weed, fresh
Dill Seeds
1 teaspoon
1 tablespoon
1 cup sprigs
1 tablespoon
.6
1.7
.6
3.6
0
1
.1
1
3
8
4
20
 
Garlic Powder

Garlic Salt

1 teaspoon
1 tablespoon
1 teaspoon
1.1
6.1
.4
0
.1
0
9
28
3
 
Ginger, ground 1 teaspoon
1 tablespoon
1.3
3.8
.1
.3
6
19
Ginger Root 1 ounce
5 slices
4.3
1.7
.2
.1
20
8
 
Marjoram, dried 1 teaspoon
1 tablespoon
.4
1
.0
1
2
5
 
Mint, fresh
 
1 mint leaf 0 0 0
Nutmeg, ground 1 teaspoon
1 tablespoon
1.1
3.5
.8
2.5
11
37
 
Oregano, dried 1 teaspoon
1 tablespoon
1
3
.1
.3
6
18
 
Paprika 1 teaspoon
1 tablespoon
1.2
3.9
.3
.9
6
20
 
Parsley, fresh

Parsley, dried

10 sprigs
1/2 cup, chopped
1 tablespoon
.7
2.1
.7
0
.1
.6
4
10
4
 
Pepper, Black, ground
Pepper, Red Or Cayenne, ground
Pepper, White
1 tablespoon
1 tablespoon
1 tablespoon
4.2
3
4.9
.2
.9
.2
16
17
21
 
Rosemary, fresh

Rosemary, dried
1 teaspoon
1 tablespoon
1 teaspoon
1 tablespoon
.1
.4
.8
2.1
0
.1
.2
.5
1
2
4
11
 
Saffron 1 teaspoon .5 0 2
Sage, ground 1 teaspoon
1 tablespoon
.4
1.2
.1
.3
2
6
 
Salt, iodized or non-iodized 1 teaspoon
1 tablespoon
0
0
0
0
0
0
 
Thyme, dried

Thyme, fresh
1 teaspoon
1 tablespoon
1 teaspoon
.9
2.6
.1
.1
.3
0
4
12
0
 
Turmeric, ground 1 teaspoon 1.4 .2 8
 
 


Lamb
 

Item Serving Size Carbohydrates Grams Fat Grams Calories
Lamb, blade chop 1 chop 0 6 128
Lamb, ground 4 ounces 0 26.5 318.7
Lamb, loin chop (lean) 3 ounces 0 5.3 124
Lamb, rib chop  (lean) 3 ounces 0 7 136
Lamb, shoulder (lean) 3 ounces 0 4.9 116
 
 

Meats, Misc.
 
Item Serving Size Carbohydrates Grams Fat Grams Calories
Braunschweiger (liver sausage) 1 ounce 1 9 100
Deer, Tenderloin 3 ounces 0 2 127
Elk, Tenderloin 3 ounces 0 2.9 138
Pepperoni 1 ounces 1.1 11.3 130
Polish Kielbasa (Healthy Choice) 2 ounces 6 2.5 80
Smoked Sausage (Healthy Choice) 2 ounces 6 2.5 80
Smoked Kielbasa (Polish, Turkey & Beef) 2 ounces 2.2 9.9 127
 
 


Nuts
 

Item Serving Size Carbohydrates Grams Fat Grams Calories
Almonds, whole, dry roasted 1 each
1 ounce
1 cup, ground
1 cup, whole
.2
6.1
20.6
31
.5
13.8
47
70.7
6
161
546
822
Almonds, sliced
Almonds, slivered
1 cup
1 cup
19.9
23.4
45.5
53.4
529
621
 
Brazil Nuts, whole, shelled
 
1 ounce (6-8 nuts)
1 cup
3.5
17
19
93
183
918
 
Cashews, dry roasted 1 ounce
1 cup (halves & whole)
9
45
13
63
162
796
 
Coconut, fresh, raw 1 ounce
1 cup, shredded
4.3
12
9.5
27
100
283
 
Filberts (hazelnuts), whole



Filberts (hazelnuts), chopped

1 each
1 ounce
1 cup

1 cup


4.4
20.7

17.6

.8
18
84

72

8.7
179
853

727
 

Macadamia, whole & halves 1 ounce (10-12 nuts) 3.9 21 199
 
Peanuts, cooked & shelled 1 ounce
1/2 cup
6
12
6.2
36
90.2
414
Peanuts, dry roasted 1 ounce 5 14 160
 
Peanut Butter, creamy or smooth 2 tablespoons 6.6 16 189
Peanut Butter, reduced-fat 2 tablespoons 15 2.5 100
 
Pecan, halves 1 ounce (20 nuts) 5 20.4 190
Pine Nuts 1 ounce
1 tablespoon
4
1.4
14
5
146
51
Pistachios 1 ounce (47 nuts)
1 cup
7
31.8
13.7
61.9
164
739
Walnuts 1 ounce (14 halves)
1 cup (50 halves)
1 cup (chopped or pieces)
5.2
18.3
22
17.5
62
74
142
784.8
770
 


Pasta and Rice - NOTE: 2 ounces dried pasta = 1 cup cooked pasta

Item Serving Size Carbohydrates Grams Fat Grams Calories
Chinese Noodles, Mung Beans (Cellophane or Long Rice)
 
1 cup cooked 43.8 .35 192
 
Noodles (Japanese soba)


Noodles (Japanese rice)

Noodles (Japanese somen)
 
2 ounces dry
1 cup cooked

1 cup cooked

2 ounces dry
1 cup cooked
 
46
24.4

43.8

42.2
24.4
.3
.1

3

.46
.1
 
200
113

192

203
113
 
Pasta (egg noodles, linguine, macaroni, spaghetti, spials, etc.), semolina
Pasta, whole wheat
Pasta, corn
Pasta, Kamut
Pasta, Quinoa
Pasta, Rice
Pasta, Soba (buckwheat)
Pasta, Spelt
2 ounces dry (appx. 1/2 cup)
2 ounces dry (appx. 1/2 cup)
2 ounces dry (appx. 1/2 cup)
2 ounces dry (appx. 1/2 cup)
2 ounces dry (appx. 1/2 cup)
2 ounces dry (appx. 1/2 cup)
2 ounces dry (appx. 1/2 cup)
2 ounces dry (appx. 1/2 cup)

 
41
35
51.4
38
35
44
37
40
1
1.5
1
1.5
2
0
1
1.5
 
200
180
214
210
180
200
190
190
Rice, arborio 3 tablespoons dry
1 cup cooked
34
53.4
.4
.5
150
241
Rice, brown long-grain 1 cup dry
1 cup cooked
142.9
44.8
5.4
1.8
684
216
Rice, white long grain (parboiled or instant) 1 cup dry
1 cup cooked
79.4
35.1
.3
.3
360
161
Rice (glutinous or Sushi) 1 cup dry
1 cup cooked
151.1
50.8
1
.5
685
234
Rice, whole grain medley (brown & wild) 1 cup cooked 41 2 210
Rice, wild 1 cup raw
1 cup cooked
119.8
35
1.7
.6
571
166
 
 


Pork
 

Item Serving Size Carbohydrates Grams Fat Grams Calories
Bacon, cured, raw 3 medium slices
1 thick slice (1.3 ounce)
.45
.25
30.6
17.2
311
174
Bacon, cooked 1 thin slice (.2 ounce)
1 thick slice (.4 ounce)
.07
.1
2.09
4.8
27
58
Bacon Bits
Bacon Bits, Imitation
1 tablespoon
1 teaspoon
0
2
2
.4
30
26
Bacon, Canadian style 1-ounce slice (unheated)

.5

2 45
 
Bologna, pork 1 slice (1 ounce) 1 9 80
 
Bratwurst (fully cooked) 2-ounce link 1 16 170
Ham, cured (butt, lean) 3.5 ounces 3.3 5 159
Ham, fresh (lean) 1 ounce slice .6 2.3 45
 
Luncheon meat, beef/pork 1 ounce slice 6.11 76
 
Pork Chop, cooked and trimmed of fat
   center cut
   top loin chops
   rib chops

2.5 ounces
3 ounces
3 ounces

0
0
0

7.5
6.9
8.3

166
171
186
Pork Sausage 1 link (raw)
1 patty (raw)
0
0
3.7
7.7
44
92
Pork Roast, cooked and boneless
   Loin (tenderlooin) Roast
   Rib Roast

3 ounces
3 ounces


0
0


5.7
8.6

165
182
 
Spare Ribs, roasted 6 medium 0 35 396
 
Tenderloin Roast (lean and roasted) 3 ounces
1 pound
0
0
4.1
21.8
130
740.8
 
 

Poultry
 
Item Serving Size Carbohydrates Grams Fat Grams Calories
Chicken Broth or Stock, fat-free 1 cup 0 .5 5
 
Chicken Breast (w/o skin) 1/2 breast 0 3 142
 
Chicken Leg (w/o skin) 1 leg or drumstick 0 2 76
 
Chicken Meat, roasted 1 cup (chopped or diced) 0 8 241
 
Chicken, whole, meat only, raw 2 pounds 0 24 1006
 
Chicken Thigh (w/o skin) 1 thigh 0 6 109
 
Chicken Hotdog 1 9 116
 
Turkey breast, processed
Turkey breast, BBQ
Turkey breast, roasted
Turkey breast, smoked
Turkey breast, white meat, no skin
Turkey, dark meat, no skin
1 ounce
3.5 ounce
3.5 ounce
3.5 ounce
3 ounce
3 ounce
0
0
0
0
0
0
2
5
3
4
5
7
51
135
115
120
120
140
 
Turkey hot dog 1 8 102
 
Turkey, ground 4 ounces
1 pound
  9.4
37.5
169.9
675.9
 
Turkey Kielbasa, 95% fat free 2 ounces   3 70
 
 


Seafood
 

Item Serving Size Carbohydrates Grams Fat Grams Calories
Anchovy Fillets 5 medium each (appx .7 oz) 0 2 42
 
Caviar 1 ounce 4.4 72
 
Clams, raw
1 each small
1 each medium
1 cup w/liquid
9 large or 20 small
1 pound w/shells
  .1
.1
2.2
1.7
.7
6.7
10.7
168
133
50.3
 
Clams, canned 1 cup w/liquid 3.1 236.8
 
Clams Juice, canned or bottled 1 tablespoon
1 cup
0 0
0
0
4.8
 
Cod 3.5 ounces .3 85
 
Crab Meat, cooked
(Dungeness, Blue, King & Lump)
3 ounces
1 pound
1 whole crab
.6
3.3
1
4.4
1.6
90
391
139.7
 
Flounder/Sole 3.5 ounces .5 68
 
Grouper 3.5 ounces 1 87
 
Halibut 3 ounces
6 ounces
1/2 fillet
  1.9
3.8
4.7
93.5
187
224
 
Lobster 1  ounce
3.5 ounces
  1
2
33
91
 
Mussels, w/o shells 1 ounce
4 ounces
  .6
1.9
24.4
73
 
Oysters, Pacific, medium size, raw 1 medium
4 ounces
10-ounce jar
2
4
8
1.2
2.5
5
40.5
70
140
Oysters, Eastern raw 1 medium .2 8.2
 
Red Snapper 3.5 ounces 2 93
 
Salmon, Atlantic
Salmon, Atlantic
3 ounces
1 pound
2 pounds
9.2
34.8
69.6
155.6
612.5
1225
 
Salmon, Chinook
Samon, Coho
Salmon, Chum
Salmon, Sockeye
3 ounces
3 ounces
3 ounces
3 ounces
  8.9
5
3.2
7.3
153
124
102
142.8
Salmon, smoked 3.5 ounces 9 176
 
Salmon, pink canned 3 ounces
1 can (14 3/4-oz)
  5
27.4
118
630.5
 
Scallops, raw 2 large or 5 small
3 ounces
1/2 pound
  .2
.6
1.6
26.4
74.8
199.4
Shrimp or Prawns 1 small each
1 medium each
1 large
3 ounces
  .1
.1
.1
1.5
5.3
6.4
7.4
90
Shrimp, canned & drained 1 ounce .3 25
 
Trout, Rainbow 3.5 ounces 11 195
 
Tuna, fresh 3.5 ounces 8 177
 
Tuna, solid white, canned in water 2 ounces
3-ounce can or pouch
7-ounce can or pouch
0
0
0
1
1
2
70
90
180
 
 

Snacks
 
Item Serving Size Carbohydrates Grams Fat Grams Calories
Beef Jerky 1 piece 2 5 82
 
Popcorn, 94% fat free (average most brands) 1/2 (1.5 oz) microwave package
1 (3 oz) microwave package
28
56
2.5
5
130
260
Popcorn, popped without oil or butter 1 ounce dry or 1 quart popped
 
20 1 109
 
 


Sugar and Sweeteners
 

Item Serving Size Carbohydrates Grams Fat Grams Calories
Agave Syrup
 
1 tablespoon
1 ounce
16
21
0
0
60
80
Corn Syrup, light 2 tablespoons 0 120
 
Honey 1 tablespoon
16 0
60
Molasses, dark, unsulphured
1 tablespoon
16 0
60
Sugar, granulated 1 teaspoon (level)
1 tablespoon
1 cup
1 cube
1 packet (2 ounces)
4
11.9
199
2.5
6
0
0
0
0
0
15
46
770
9
23
Sugar, Bakers or superfine 1 teaspoon 0 15
Sugar, brown 1 teaspoon
1 tablespoon
1/4 cup, packed
1/2 cup, packed
4
12
48
96
0
0
0
0
17
41
164
328
 
Sugar, powdered or confectioners, unsifted 1 tablespoon
1 cup
8
119
0
.1
31
462
Syrup, Maple 1 tablespoon
1 cup
13
216
0
1
50
840
 
 

Sushi Rolls

NOTE:  As with any hand-crafted food, a similar sushi item made by two different sushi chefs may have different proportions of ingredients, and therefore different values for calories, fat, and carbohydrates.
 

Item Serving Size Carbohydrates Grams Fat Grams Calories

Maki Rolls
(Typical cylindrical rolls of sushi) -
Estimates are per entire roll, not each individual piece.
Avocado Roll 1 roll (appx 6 to 7 pieces) 28 5.7 140
California Roll 1 roll (appx 6 to 7 pieces) 38 7 255
Cucumber Roll 1 roll (appx 6 to 7 pieces) 30 0 136
Philadelphia Roll (salmon, cream cheese, avocado) 1 roll (appx 6 to 7 pieces) 30 5 319
Salmon & Avocado 1 roll (appx 6 to 7 pieces) 42 8.7 304
Shrimp Tempura roll 1 roll (appx 6 to 7 pieces) 64 21 508
Spicy Tuna Roll 1 roll (appx 6 to 7 pieces) 26 11 290
Spider Roll (fried soft-shell crab): 1 roll (appx 6 to 7 pieces) 38 12 317
Nigiri sushi (Raw fish/seafood on top of small bed of rice) - Estimates are per piece.
Abalone Tuna 1 piece over rice 29.1 1 45
Bluefin Tuna 1 piece over rice 8.2 .7 50
Flounder 1 piece over rice 9 .2 43
Octopus 1 piece over rice 8.9 .3 53
Salmon 1 piece over rice 8.2 1.6 56
Salmon Roe 1 piece over rice 8.2 .5 39
Sea Bass 1 piece over rice 8.2 .3 41
Sea Urchin 1 piece over rice 8.2 1.1 64
Squid 1 piece over rice 8l7 .2 43
Tamago (Japanese Omelet ) 1 piece over rice 13.2 2 75
Yellowtail Tuna 1 piece over rice 8.2 8 51
Edamame (Green beans) 1/2 cup 9 3 100
Pickled Ginger 1 serving (.5 ounce) 2 0 9
Toasted Nori Seaweed 1 sheet 2 0 10
Miso Soup (no tofu added) 1 cup 4.9 1 40
Seasoned Sushi Rice (cooked with rice vinegar and sugar) 1 cup 36.7 .3 170
 


Vegetables
 

Item Serving Size Carbohydrates Grams Fat Grams Calories
Arugula, raw 1 pound
1 oz
1/2 cup
 
17.7
1.1
0
0
0
0
104
7
2
Artichoke, globe 1 medium (11.3 oz)
1 large (14.3 oz)
 
13
17
0
0
60
76
Artichoke hearts, canned & marinated 3.5 oz 6 1.5 225
 
Asparagus, raw 1 pound
4 spears
8.9
2.1
.5
.1
54
13
 
Beans, green (fresh)
Beans, green (canned) & drained
1/2 cup
1/2 cup
4.9
5.1
.2
.1
22
23
 
Beans, black, canned 1/2 cup
15-ounce can
 
17
34
.5
1
100
200
Beans, Garbanzo (chick peas), canned 1/2 cup
15.5-ounce can
 
19
38
1
2
80
160
Beans, Kidney, canned 1/2 cup
 
19 .4 104
Beans, White, canned 1/2 cup
15-ounce can
 
19
38
.5
1
110
220
Beans, lentils, cooked/boiled 1/2 cup 19.9 .4 115
Beans, Lima, cooked/boiled 1/2 cup 20.1 .3 104
Beans, refried, canned, regular 1/2 cup 21 1.2 121
Beans, refried vegetarian 1/2 cup 15 1 70
Beans, navy, cooked 1/2 cup 24 .5 129
 
Beets 2 medium
1/2 cup sliced
 
16.3
6.8
.2
.1
71
30
Broccoli 1 medium stalk or spear
1/2 cup chopped
7.9
2.3
.5
.2
42
12
 
Brussels Sprouts 1 sprout
1 ounce
1 pound
1.7
2.54
40.6
.1
0
1.36
8
12
195
 
Cabbage, Chinese raw 1/2 cup shredded .8 .1 5
Cabbage, green raw 1/2 cup shredded 1.9 .1 28
Cabbage, red raw 1/2 cup shredded 2.1 .1 10
 
Carrot, raw 1 baby
1 medium
1 large
1
6
7
0
0
0
5
25
30
 
Cauliflower 1 medium head
1 floweret
30
1
1
0
144
3
 
Celery 1 large stalk or rib
1 medium stalk or rib
1 small stalk or rib
2
1
1
0
0
0
9
6
2
Chiles, green, canned (diced) 2 tablespoons
 
2 0 10
Corn, fresh, yellow or white, raw
 
1/2 cup kernels
1 medium ear (90 g)
1 large ear (146 g)

14.6
18
32
 

.9
1
3
66
80
155
Corn, cream style
1/2 cup 23.2 .5 93
Cucumber 1 medium to large 8.8 .4 39
 
Eggplant, raw 1 medium 6.4 .1 27
 
Endive 1/2 cup chopped
1 head
.8
17.2
.1
1
4
86
 
Garlic 1 clove 1 0 4
 
Greens (Collards), raw
Greens (Collards), boiled drained
1/2 cup chopped
1/2 cup chopped
1.3
3.9
0
1
6
17
 
Jicama (Yam Bean Tuber) 1 ounce
1 pound untrimmed
2.5
36.5

 

.1
.3
12
170
Kale, raw, chopped 1 cup
1 ounce
7
14
0
0
33
14
 
Lettuce, Bibb, Boston or Butterhead
Lettuce, Iceberg
Lettuce, Coss or Romaine
1 head 7.75 oz)
1 medium head (1.25 lbs)
1 inner leaf (.4 oz)
.4
11.3
.2
3.8
.1
0
21
70
2
 
Mushrooms, (white or brown) raw 5 medium
1/2 cup pieces or slices
3
1.5
0
0
20
15
 
Mushrooms (Portabella) raw 1 large cap 3 0 20
Mushroom Pieces, canned & drained 1/2 cup 4 .4 21
 
Okra, raw
Okra, cooked/boiled & drained
Okra, frozen
8 pods
8 pods
10-oz package
7.3
6.1
18.8
.1
.1
.7
36
27
85
 
Onion, yellow, white, red, & sweet (raw)
 
1 large
1 medium
1/2 cup, chopped
1 tablespoons, chopped
1 thin slice
1 medium slice (1/8")
1 large slice (1/4")
 
15
9
7
.9
.9
.2
.1
.1
0
0
65
40
30
4
4
6
16
Onions, green (raw)
1 cup chopped
1 large
1 medium (4 1/8" long)
1 small (3" long)
 
2
14
10
7
0
0
0
0
64
60
44
28
Pearl Onions, raw 2/3 cup
8 ounces
6
10
0
0
30
80
 
Onion, dried or dehydrated 1 tablespoon
1/4 cup
 
4.2
11.7
0
.1
16
45
 
Peas, green, snap 1/2 cup
1 cup
10
20
2
.5
67
110
Peas, black-eyed (cooked) 1/2 cup   .5 99
Peas, split peas 1 cup dry 41 1 231
Peas, Snow or Sugar
1/2 cup 0 34
Pepper, bell 1 medium
2 tablespoons minced
1/2 cup chopped
7
.5
4
.2
0
.2
35
1
12
Pepper, red roasted 7 ounce jar 4 0 50
Pepper, chile
Pepper, chipotle in adobe sauce, canned
1 pepper
2 tablespoons

2
0
.5
20
15
 
Potato. baked with skin 1 small (4.9 oz)
1 medium (6.1 oz)
1 large (10.5 oz)
29.3
36.7
63.4
.1
.2
.3
128
161
278
 
Potato, Baby Red-Skinned, boiled
 
4 ounces   .1 86
Potato, sweet, baked with skin 1 medium (6.3 oz)
 
31.6
 
.4
 
136
 
Pumpkin, canned 1/2 cup
 
10.1 .4 40
 
Radish 1 medium (.2 oz)
1 large (.3 oz)
1/2 cup slices (2 oz)
 
1
1
2.1
.1
.2
.3
1
1
9 to 10
Rutabaga 1 cup, cubed 5.7 .1 25
 
Sauerkraut, canned, solids & liquid 16 ounce 2 0 20
 
Shallots, raw 1 tablespoon 1.7 0 7.2
 
Spinach, raw 1 leaf (.4 oz)
1 bunch (12 oz)
 
0
12
0
1
2
78
 
Squash - Winter Acorn
All varieties of winter squash (appx. values)
 
1 (16-oz) whole winter squash
1 cup cubes or sliced, raw
 
28.4
17.8
.7
4.16
119
80
Squash, Summer Squash
All varieties of summer squash
(appx. values)
 
1 (16-oz) whole squash
1 cup cubes or sliced, raw
18.7
10
.9
.2
87
42       
 
Squash, Zucchini, raw

 

1 small (4 oz)
1 medium (7 oz)
1 large (11 oz)
 
4
6.7
11
.2
.4
.6
19
31
52
Tomato, whole, raw
Tomato, whole, raw
Tomato, Cherry, raw
Tomato, Cherry, raw
Tomato, Italian or Plum, raw
1 medium
1 large
1 cherry
5 each
1 each
6
8
1
4
3
.4
1
0
0
0
26
38
4
10
13
 
Tomatoes, whole canned 1/2 cup 5.2 .3 25
Tomatoes, diced or crushed 1/2 cup
14.5-ounce can - 3 (1/2 cup) servings
28-ounce can - 7 (1/ 2 cup) servings
0
0
0
6
6
7
25
87.5
175
Tomato Paste, canned 1 ounce
2 tablespoons
6-ounce can
5.3
6
30
0
0
0
24
25
125
Tomato Sauce, canned 2 tablespoons
1 cup
6-ounce can
0
0
0
0
0
0
30
73.5
150
Tomato juice 1 cup (8 ounces) 10.2 .2 41
Tomatillo 1 medium 1.98 0 10.88
Vegetable Cocktail Juice (V8 Juice) 1 cup
5.5-ounce can
11
7
0
0
46
30
Water chestnuts 4 water chesthuts
5-ounce can
8.6
20
0
0
35
75

 


 

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