Food Nutritional Chart
For Low Calories, Low Fat, and Low Carbohydrate Diets

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I cannot guarantee the accuracy of the below information. This chart is strictly an aid to help you on your favorite diet program 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.

I've included my personal collection of low fat recipes, low calorie recipes, low carbohydrate recipes, and diet recipes that I have collected and adapted. Hopefully the health benefits of eating properly and maintaining a healthy weight will reap benefits for you. I included in each of the recipes: Fat Grams, Calorie Counts, and Carbohydrates Grams.  

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

Alcoholic Beverages
Item Serving Size Carbohydrates Grams Fat Grams Calories
Beer, light 12 oz  can or bottle 6.9 0
 		 110
Beer, regular 12 oz  can or bottle 11.9 0
 		 144
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
Frankfurter, Beef 1 1.4 16.8 184
 
Ground Beef, lean (broiled or grilled)
Ground Beef, extra lean (broiled or grilled))
Ground Beef, regular (broiled or grilled)		 4 ounces
4 ounces
4 ounces		 0
0
0		 20.9
8.5
23.5		 308 
290 
328    
          
Pepperoni 1 ounce
1 slice		 0 13
2.33		 148
27
Flank Steak (broiled or grilled) 4 ounces 0 14.2 256
Porterhouse Steak, prime grade (broiled or grilled) 4 ounces 0 37.6 445
Round Steak (broiled or grilled) 4 ounce 0 15 265
Sirloin Steak, lean (broiled or grilled) 4 ounces 0 9.1 229
Tenderloin Steak or Roast 1 ounce
1 pound		 0 6.5
104		 80.2
1283.7
T-Bone Steak (broiled or grilled) 4 ounces 0 26.5 359
 


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
Panko breading 1/2 cup   1 110
 
Pita Bread, white, whole wheat
 		 1 (6.5" dia)
 		 28 2 150
Spring Roll Skins or Wrappers (Rice Paper) 2 ounces
 		 41 1
 		 200
 
Tortilla, flour, low-fat, low carb
Tortilla, flour, 100% fat free		 1 each
1 each		 11
24		 2
30		 50
90
Tortilla, corn, king size, 98% fat free 1 each 25 1 120
 
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
Chevre 1 ounce 7.1 88
 
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 1 ounce 9 103
Gorgonzota 1 ounce 9.6 109
Gouda 1 ounce .6 8 101
Gruyere 1 ounce 9.2 117.1
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
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
 
 


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
 
 

Coffee 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 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 1/2 cup 9 2.5 70
Cream of Mushroom Soup, regular 1/2 cup 9 6 100
 
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 1 tablespoon 0 11 64
Mayonnaise, light
Mayonnaise, reduced fat
Mayonnaise, fat free		 1 tablespoon
1 tablespoon
1 tablespoon		 1
2
2		 5
0
0		 50
20
11
Mayonnaise, Weight Watchers, light 1 tablespoon 1 5 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		 1 ounce
1 medium (3 3/4")		 4.7
2.7		 .1
1		 20
12
Pickle, sweet 1 large (3") 11.1 .1 41
Pickle, relish sweet 1 tablespoon 2.9 .2 114
Salsa 2 tablespoons
1 cup		 1
16		 0
0		 6
48
Sour Cream, regular
Sour Cream, light		 2 tablespoons (1 ounce)
2 tablespoons (1 ounce)		 2
2		 6
3		 61
40
Sour Cream, fat-free 2 tablespoons (1 ounce) 2 0 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
Worcestershire Sauce 1 teaspoon 1 1 5
Yeast, Bakers, active-dry
Yeast, Bakers, rapid rise		 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
Item Serving Size Carbohydrates Grams Fat Grams Calories
Buttermilk, dry 1 tablespoon 3.2 .4 25
Buttermilk, 1% fat 1 cup 11.7 2 99
 
Chocolate Milk, regular 1 cup 26 8 210
Chocolate Milk, low fat 2% 1 cup 26 5 180
Chocolate Milk, low fat 1% 1 cup 26 3 160
Chocolate Milk, fat free 1 cup 26 2 150
Coconut Milk, canned 1 tablespoon .4 3.2 30
Coconut Milk, light 1 tablespoon .1 1 10
 
Condensed Milk 1/3 cup 56 8 320
 
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 1/2 cup 12 10 170
Evaporated Milk, skim 1/2 cup 14 .3 100
 
Milk, whole 1 cup 11.4 9 157
Milk, 2% fat 1 cup 11.7 5 121
Milk, 1% fat 1 cup 11.7 2.6 102
Milk, fat-free or skim 1 cup 11.9 .4 86
 
Sour Cream, regular
Sour Cream, light		 2 tablespoons (1 ounce)
2 tablespoons (1 ounce)		 2
2		 6
3		 61
40
Sour Cream, fat-free 2 tablespoons (1 ounce) 2 0 20
 
Soy Milk 1 cup 4.3 4.6 79
Yogurt, Plain (regular) 1 cup 10.6 7 139
Yogurt, Plain (low fat) 1 cup 16 4 144
Yogurt, Plain (non fat) 1 cup 16 0 127
 
 


Eggs
Item Serving Size Carbohydrates Grams Fat Grams Calories
Egg, large 1 .6 5 75
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 1 teaspoon
1 tablespoon
1/4 cup
1 stick or cube (4 oz)		 0
0
0
0		 4
11
44
92		 33
100
400
813
Butter, whipped 1 tablespoon 8 67
Ghee 1 ounce 0 28 249
 
Lard 1 tablespoon
1 cup		 0
0		 12.8
205		 115
1849
 
Oils (canola, corn, olive, safflower, soybean, sesame, grapeseed) 1 teaspoon
1 tablespoon		 4
13.6		 5
14		 40
120
 
Oils, (almond, hazelnut, sesame, etc) 1 tablespoon 0 14 120
Peanut Butter, smooth
chunk style		 2 tablespoons
2 tablespoons		 6.6
6.9		 16
16		 188
188
Peanut Butter, reduced fat 1 tablespoon 6 95
 
Shortening, vegetable, regular, or butter flavor 1 tablespoon 0 12.8 110
 


Flour
Item Serving Size Carbohydrates Grams Fat Grams Calories
All-Purpose Four, unsifted 1 cup
1 tablespoon		 95
5.9		 1.2
0		 455
28.4
Bread Flour 1 cup 99 2 495
Cake Flour 1 cup 88 0 400
Corn (Semolina) Flour 3 tablespoons 23 0 110
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 cup
1 cup		 82
88		 1
1		 374
440
Soy Flour. low fat 1 cup 33.4 2.4 287
Tapioca Flour 1/4 cup 26 0 100
Whole Grain Flour 1 cup 87 2 407
 
 


Fruits
Item Serving Size Carbohydrates Grams Fat Grams Calories
Apple, raw 1 medium 21.1 .1 81

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 3 medium 11.8 .4 51
 
Avocado 1 ounce
1/4 medium
1 medium
1/2 cup, pureed		 2.1
3
14
8.5		 5
5
30
2.8		 46
55
324
185
 
Banana 1 medium
1/2 cup mashed		 26.7
26.4		 .6
.6		 105
104
 
Blackberries 1/2 cup 9.2 .3 37
 
Blueberries 1/2 cup 10.2 .3 41
 
Boysenberries 1/2 cup 9.2 .3 37
 
Cantaloupe 1/2 medium
1/2 cup cubed		 22.3
6.7		 .7
.2		 94
29
 
Cherries, sweet w/o pits
Cherries, sour w/o pits		 1/2 cup
1/1 cup		 12
9.4		 .7
.2		 52
39
Cherries, dried, tart 1/4 cup 43 0 140
Cherry, Maraschino 1 each 2 0 8
 
Cranberries, whole, raw 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, raw 1 cup pitted & chopped
1 date		 134
6		 .7
0		 502
23
 
Figs, raw



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 cup 15.8 .3