Food Nutrition Chart

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This Food Nutrition Chart is a “work in progress,” and I’m always adding new food items.  If you have some food items that should be added 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.

I cannot guarantee the accuracy of the below information in this Food Nutrition Chart.  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.

 

Food Nutrition Chart

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

 

Learn how to read and understand Food Labels.  Check out Food Labels 101.


Alcoholic Beverages
 

ItemServing SizeCarbohydrates GramsFat GramsCalories
Beer, light12-ounce can or bottle6.90110
Beer, regular12-ounce can or bottle11.90144
Beer, non-alcoholic12-ounce can or bottle12 to 16 (depending on brand)060 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 ounce0065
Liqueur, coffee (53 proof)1 ounce16.3.1117          
Liqueur, creme de menthe (72 proof)1 ounce14.1125
Wine, red1 wine glass (4 ounces)1.7091
Wine, white1 wine glass (4 ounces)1.7086
Wine, rose1 wine glass (4 ounces)3.1090
Wine, dessert3 ounces10.040130
Wine, port2 ounces6086


Beef
 

ItemServing SizeCarbohydrates GramsFat GramsCalories
Beef Shank, shank crosscuts, trimmed to 1/4-inch fat (raw)
Beef Shank, shank crosscuts, trimmed to 1/4-inch fat (cooked)
1 beef shank0
0
2.8
28.5
50
510
Frankfurter, Beef1 each1.416.8184
 
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 
           

Pepperoni1 ounce
1 slice
013
2.33
148
27
Flank Steak (broiled or grilled)1 ounce01.743
 
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
 

ItemServing SizeCarbohydrates GramsFat GramsCalories
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 sliced1 slice (1 ounce)13160 to 80
Bread, French and Sourdough1 slice (1 ounce)16.6188
Bread, very thin sliced (diet)1 slice8.540
Bread Crumbs, plain (dry)1 cup231120
Eggroll Wrapper1 each4.5023
English Muffin, plain (inc. sourdough)1 each271135
Fillo (Phyllo) Sheets1 sheet (9"x14" sheet)
5 sheets
6.2
31
0
1
32
160
 
Panko breading1/2 cup 1110
 
Pita Bread, white, whole wheat1 (6.5" diameter)282150
Spring Roll Skins or Wrappers (Rice Paper)2 ounces411200
Won Ton Wrapper1 each4.6.123
 


Cereal
 

ItemServing SizeCarbohydrates GramsFat GramsCalories
All Bran1/2 cup.979.2
Cheerios1 cup1.8109.5
Corn Flakes1 cup24.2100
Corn Grits, white1/4 cup uncooked
1 cup cooked
 .5
.5
140
145
Frosted Flakes3/4 cup.2119.2
Grape Nuts1/2 cup1.1208
Kashi, puffed3/4 cup190
Rice Krispies1 1/4 cups.4124.4
Rolled Oats (Oatmeal), quick1 cup cooked
1 cup uncooked
 2.3
5.1
145
311
Raisin Bran1 cup1.5186
Shredded Wheat2 biscuits.6156.4
 


Cheese
 

ItemServing SizeCarbohydrates GramsFat GramsCalories
America, processed1 ounce.59106
Blue Cheese, Danish1 ounce.78.1100
Brie1 ounce.1785
Camembert1 ounce.111.9122
 
Cheddar, regular1 ounce.49.4114
Cheddar, low fat1 ounce0580
 
Cottage Cheese, regular1/2 cup45117
Cottage Cheese, 2% low-fat1/2 cup42100
Cottage Cheese, fat-free1/2 cup3070
 
Cream Cheese, regular1 ounce
3-ounce package
.8
2.3
10
29.6
99
297
Cream Cheese, light or low fat1 ounce2565
Cream Cheese, fat-free1 ounce2027
 
Edam Cheese1 ounce.47.9101
Feta Cheese, cow or sheep1 ounce1.2675
Fontina Cheese1 ounce.48.8110
Goat Cheese (Chevre)1 ounce7.188
Gorgonzota1 ounce9.6109
Gouda 1 ounce.68101
 
Gruyere1 ounce
1 cup, diced
.1
.5
9.2
42.7
117.1
545
 
Havarti 1 ounce.310.4117
Laughing Cow, Creamy Swiss, Light1 wedge235
 
Monterey Jack1 ounce.29106
Mozzarella, whole milk1 ounce.66.180
Mozzarella, part skim, low moisture1 ounce.84.979.4
Mozzarella, Fresh1 ounce0570
 
Parmesan Cheese1 ounce.97.3111
Parmesan Cheese, grated1 tablespoon
1 ounce
.2
1.1
2
8.5
23
129
Provolone1 ounce.67.7100
Ricotta, whole milk1 ounce.93.749
Roquefort1 ounce.68.9102
Swiss 1 ounce17100
 
Tofu, soft (silken)
Tofu, firm (cotton, brick, or momen)
1 ounce
1 ounce
.5
1.2
1.4
2.5
22
41

 


Chocolate
 

ItemServing SizeCarbohydrates GramsFat GramsCalories
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, regular2 tablespoons144100
Cocoa, dry powder, unsweetened1 tablespoon
1 cup

3
47

1
12
12
197

 


C
offee Drinks - Starbucks Coffee
 
ItemServing SizeCarbohydrates GramsFat GramsCalories
Starbucks, Carmel Frappuccino Coffee, no whip16 fluid ounces280
Starbucks, Carmel Frappuccino Coffee, whip16 fluid ounces430
Starbucks, Carmel Frappuccino Coffee only16 fluid ounces260
Starbucks, Caffe Latte, non-fat milk16 fluid ounces165
Starbucks, Caffe Latte, whole milk16 fluid ounces14260
Starbucks, Caffe au Lait, whole milk16 fluid ounces8140
Starbucks, Caffe au Lait, non-fat milk16 fluid ounces090
Starbucks, Caffe Americano, whole milk16 fluid ounces015
Starbucks, Caffe Mocha, whole milk, whip16 fluid ounces22400
Starbucks, Caffe Mocha, non-fat milk, whip16 fluid ounces12330
Starbucks, Caffe Mocha, non-fat milk, no whip16 fluid ounces2220
Starbucks, Cappuccino, whole milk16 fluid ounces8150
Starbucks, Cappuccino, non-fat milk16 fluid ounces0100


Condiments  - Cooking and Baking Ingredients
 

ItemServing SizeCarbohydrates GramsFat GramsCalories
Baking Powder, double-acting
Baking Soda
1 teaspoon
1 teaspoon
2
0
0
0
8
0
 
Beef Broth or Stock, fat-free1 cup 016.8
Cornstarch1 tablespoon7.30
 
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 Tartar1 teaspoon.602
 
Gelatin, unflavored
Gelatin, flavored, sugar-free
 
1 package (Knox)
1 (.6-ounce) pkg
 
0
0
0
0
25
6
Horseradish. prepared1 teaspoon005
 
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, Dijon1 tablespoon1018
Mustard, yellow1 tablespoon1.110
 
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 seaweed1 sheet2010
 
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
 
Salsa2 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 Sauce1 tablespoon
1/4 cup
1
3.2
0
.1
11
35
 
Vanilla Extract1 teaspoon.3010
 
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, powder1/4 ounce4.9024
Wheat Germ1 2/3 tablespoons8150
Worcestershire Sauce1 teaspoon115
Yeast, Bakers, active-dry
Yeast, Bakers, rapid rise or instant
1/4 ounce
1/4 ounce
2.7
3
.3
0
20
20
 

Crackers
ItemServing SizeCarbohydrates GramsFat GramsCalories
Graham2 full crackers (8 squares)
1 cup crushed
243140
55.3
 
Melba Toast, plain1 round3.411.7
 
Norwegian Flat Bread1 each.121.2
 
Rye Krisp2 triple crackers11.145
 
Saltines5 crackers
1 oyster cracker
1 cup crushed
112
.1
8.3
70
4.3
303.8
 
Wasa rye crisp bread1 each.136.6
 


Dairy and Non-Dairy Milks
 

ItemServing SizeCarbohydrates GramsFat GramsCalories
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, sweetened1 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, whole1 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 Milk1 cup4.34.679
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
 

ItemServing SizeCarbohydrates GramsFat GramsCalories
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, large1.3559
 
Egg Substitute, liquid1/4 cup (equals 1 egg)
 
1025
 


Fats, Oils & Spreads
 

ItemServing SizeCarbohydrates GramsFat GramsCalories
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, whipped1 tablespoon0867
 
Ghee1 ounce028249
 
Lard1 tablespoon
1 cup
0
0
12.8
205
115
1849
 
Nutella2 tablespoons2211200
 
Oils - canola, corn, olive, safflower, soybean, sesame, grapeseed1 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 flavor1 tablespoon012.8110
 


Flour
 

ItemServing SizeCarbohydrates GramsFat GramsCalories
All-Purpose Flour, unsifted1 cup (120 gm)
1/4 cup (30 gm)
1 tablespoon (7.5 gm)
88
22
5.5
0
0
0
400
100
25
 
Amaranth Flour
 
1/4 cup202.5120
Barley Flour1/4 cup230110
 
Bread Flour1 cup992495
 
Buckwheat Flour1/4 cup211100
 
Cake Flour1 cup880400
 
Chickpea Flour or Garbanzo Flour
 
1/4 cup182110
Coconut Flour
 
2 tablespoons8260
Corn Flour
 
1/4 cup221110
Cracked Wheat1/4 cup 29.5140
 
Millet Flour1/4 cup221
 
110
Oat Flour1/2 cup253160
 
Potato Starch1 tablespoon10040
 
Quinoa Flour1/4 cup
 
181.5110
Rice Flours

Sweet Rice Flour (also called Mochik)
Brown Rice Flour
White Rice Flour
 
 

1/4 cup
1/4 cup
1/4 cup

 

24
30
32

 

.6
1
.6

 

180
140
150
 

Rye Flour, light
Rye flour, dark
 
1/4 cup
1/4 cup
21
21
.5
1
100
110
 
Semolina Flour3 tablespoons
1/4 cup
23
31
.0
.5
110
150
 
Soy Flour, low fat1 cup33.42.4287
 
Spelt Flour
 
1/4 cup251130
Tapioca Flour1/4 cup260100
 
Teff Flour1/4 cup371180
 
Whole Grain Flour

Whole Wheat Pastry Flour

1/4 cup

1/4 cup

87

23

2

.5

407

110
 


Fruits and Fruit Juices
 

ItemServing SizeCarbohydrates GramsFat GramsCalories
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, unsweetened1/2 cup15.256
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, fresh1/2 cup9.2.337
 
Blueberries, fresh
Blueberries, dried and sweetened
1/2 cup
1/4 cup (75 berries)
10.2.341
150
 
Boysenberries, fresh1/2 cup9.2.337
 
Cantaloupe, fresh1/2 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, tart1/4 cup430140
 
Cherry, Maraschino1 each208
 
Cranberries, whole, fresh1/2 cup6.123
Cranberry Juice, cocktail6 ounces260110
Cranberry Sauce, canned, sweetened1/2 cup53.70209
 
Currents, dried1 cup1070408
 
Dates, pitted, fresh1 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 red1/2 medium
1/2 cup sections w/juice
16
11.1
.1
.1
60
43
Grapefruit Juice, fresh6 ounces17.172
Grapes, fresh1 grape
1 cup
.4
15.8
0
.3
2
62
Grape Juice, canned or bottled1 cup37.8.2142
 
Honeydew Melon, fresh1/10 medium
1/2 cup cubed
11.8
7.8
.1
.1
46
30
 
Kiwifruit, fresh1 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, fresh1 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, fresh1 medium9.7.158
Peach, canned in light syrup
Peach, canned in water
 
halves
halves
18
7.5
.1
.1
68
29
 
Pear, fresh1 medium or large25.1.798
Pear, canned in light syruphalves19.172
Pear Nectarhalves16.162
 
Persimmon1 (2 1/2" diameter)0.3118
 
Pineapple, fresh, trimmed1 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 bottled6 ounces25.8.2104
Plum, fresh, pitted1 ounce3.7.216
Pomegranate, fresh
Pomegranate Juice
 
1 pomegranate (3-3/8" diameter)
8 ounces
36
38
0
0
105
150
Prickly Pear, fresh1 medium9.9.542
 
Prunes, dried10 each52.7.4201
Prune Juice, canned6 ounces33.5.1136
 
Raisins, seedless1/2 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, fresh8 berries
1/2 cup

5.2
0
.3
50
23
 
Tangerine, fresh1 medium9.4.237
 
Watermelon, fresh1/2 cup diced
 
5.7.325
 


Grains and Seeds
 

ItemServing SizeCarbohydrates GramsFat GramsCalories
Amaranth Grain1/4 cup323182
Barley, raw1 ounce
1 cup
20.8
135.2
.7
4.2
100
651
 
Buckwheat Berries1/2 cup291151
Bulgur (Tabbouleh)1 cup dry
1 cup cooked
106.2
33.8
1.9
.4
479
152
 
Caraway Seeds1 teaspoon
1 tablespoon
1.1
3.3
.3
1
7
22.3
 
Chia Seeds1 tablespoon6565
Couscous1 cup dry
1 cup cooked
142.5
41.6
1.2
.3
692
201
 
Farro, raw
 
1/2 cup341.5170
Flax Seeds, raw
 
1/2 cup2232.6414
Fennel Seeds1 teaspoon
1 tablespoon
1.1
3
.3
.9
7
20
 
Poppy Seeds1 teaspoon
1 tablespoon
1
2
1.3
3.9
14.9
46.9
Sesame Seeds, toasted1 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, raw1/2 cup291151
 

Herbs & Spices
 
ItemServing SizeCarbohydrates GramsFat GramsCalories
Allspice, ground1 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 Leaf1 teaspoon
1 tablespoon
.2
1.4
0
.2
2
6
Capers, drained1 tablespoon002
 
Cardamon1 teaspoon1.4.16
 
Chili Powder1 teaspoon
1 tablespoon
1.4
4.1
.4
1.3
6
24
 
Cinnamon, ground1 teaspoon
1 tablespoon
1.8
5.4
.1
.2
6
18
 
Cloves, ground1 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 Seeds1 tablespoon2.71.323
 
Curry Powder1 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, ground1 teaspoon
1 tablespoon
1.3
3.8
.1
.3
6
19
Ginger Root1 ounce
5 slices
4.3
1.7
.2
.1
20
8
 
Marjoram, dried1 teaspoon
1 tablespoon
.4
1
.0
1
2
5
 
Mint, fresh
 
1 mint leaf000
Nutmeg, ground1 teaspoon
1 tablespoon
1.1
3.5
.8
2.5
11
37
 
Oregano, dried1 teaspoon
1 tablespoon
1
3
.1
.3
6
18
 
Paprika1 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
 
Saffron1 teaspoon.502
Sage, ground1 teaspoon
1 tablespoon
.4
1.2
.1
.3
2
6
 
Salt, iodized or non-iodized1 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, ground1 teaspoon1.4.28
 


Lamb
 

ItemServing SizeCarbohydrates GramsFat GramsCalories
Lamb, blade chop1 chop06128
Lamb, ground4 ounces026.5318.7
Lamb, loin chop (lean)3 ounces05.3124
Lamb, rib chop  (lean)3 ounces07136
Lamb, shoulder (lean)3 ounces04.9116
 

Meats, Misc.
 
ItemServing SizeCarbohydrates GramsFat GramsCalories
Braunschweiger (liver sausage)1 ounce19100
Deer, Tenderloin3 ounces02127
Elk, Tenderloin3 ounces02.9138
Pepperoni1 ounces1.111.3130
Polish Kielbasa (Healthy Choice)2 ounces62.580
Smoked Sausage (Healthy Choice)2 ounces62.580
Smoked Kielbasa (Polish, Turkey & Beef)2 ounces2.29.9127
 


Nuts
 

ItemServing SizeCarbohydrates GramsFat GramsCalories
Almonds, whole, dry roasted1 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 roasted1 ounce
1 cup (halves & whole)
9
45
13
63
162
796
 
Coconut, fresh, raw1 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 & halves1 ounce (10-12 nuts)3.921199
 
Peanuts, cooked & shelled1 ounce
1/2 cup
6
12
6.2
36
90.2
414
Peanuts, dry roasted1 ounce514160
 
Peanut Butter, creamy or smooth2 tablespoons6.616189
Peanut Butter, reduced-fat2 tablespoons152.5100
 
Pecan, halves1 ounce (20 nuts)520.4190
Pine Nuts1 ounce
1 tablespoon
4
1.4
14
5
146
51
Pistachios1 ounce (47 nuts)
1 cup
7
31.8
13.7
61.9
164
739
Walnuts1 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
 

ItemServing SizeCarbohydrates GramsFat GramsCalories
Chinese Noodles, Mung Beans (Cellophane or Long Rice)
 
1 cup cooked43.8.35192
 
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, arborio3 tablespoons dry
1 cup cooked
34
53.4
.4
.5
150
241
Rice, brown long-grain1 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 cooked412210
Rice, wild1 cup raw
1 cup cooked
119.8
35
1.7
.6
571
166
 


Pork
 

ItemServing SizeCarbohydrates GramsFat GramsCalories
Bacon, cured, raw3 medium slices
1 thick slice (1.3 ounce)
.45
.25
30.6
17.2
311
174
Bacon, cooked1 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 style1-ounce slice (unheated)

.5

245
 
Bologna, pork1 slice (1 ounce)1980
 
Bratwurst (fully cooked)2-ounce link116170
Ham, cured (butt, lean)3.5 ounces3.35159
Ham, fresh (lean)1 ounce slice.62.345
 
Luncheon meat, beef/pork1 ounce slice6.1176
 
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 Sausage1 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, roasted6 medium035396
 
Tenderloin Roast (lean and roasted)3 ounces
1 pound
0
0
4.1
21.8
130
740.8
 

Poultry
 
ItemServing SizeCarbohydrates GramsFat GramsCalories
Chicken Broth or Stock, fat-free1 cup0.55
 
Chicken Breast (w/o skin)1/2 breast03142
 
Chicken Leg (w/o skin)1 leg or drumstick0276
 
Chicken Meat, roasted1 cup (chopped or diced)08241
 
Chicken, whole, meat only, raw2 pounds0241006
 
Chicken Thigh (w/o skin)1 thigh06109
 
Chicken Hotdog19116
 
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 dog18102
 
Turkey, ground4 ounces
1 pound
 9.4
37.5
169.9
675.9
 
Turkey Kielbasa, 95% fat free2 ounces 370
 


Seafood
 

ItemServing SizeCarbohydrates GramsFat GramsCalories
Anchovy Fillets5 medium each (appx .7 oz)0242
 
Caviar1 ounce4.472
 
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, canned1 cup w/liquid3.1236.8
 
Clams Juice, canned or bottled1 tablespoon
1 cup
00
0
0
4.8
 
Cod3.5 ounces.385
 
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/Sole3.5 ounces.568
 
Grouper3.5 ounces187
 
Halibut3 ounces
6 ounces
1/2 fillet
 1.9
3.8
4.7
93.5
187
224
 
Lobster1  ounce
3.5 ounces
 1
2
33
91
 
Mussels, w/o shells1 ounce
4 ounces
 .6
1.9
24.4
73
 
Oysters, Pacific, medium size, raw1 medium
4 ounces
10-ounce jar
2
4
8
1.2
2.5
5
40.5
70
140
Oysters, Eastern raw1 medium.28.2
 
Red Snapper3.5 ounces293
 
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, smoked3.5 ounces9176
 
Salmon, pink canned3 ounces
1 can (14 3/4-oz)
 5
27.4
118
630.5
 
Scallops, raw2 large or 5 small
3 ounces
1/2 pound
 .2
.6
1.6
26.4
74.8
199.4
Shrimp or Prawns1 small each
1 medium each
1 large
3 ounces
 .1
.1
.1
1.5
5.3
6.4
7.4
90
Shrimp, canned & drained1 ounce.325
 
Trout, Rainbow3.5 ounces11195
 
Tuna, fresh3.5 ounces8177
 
Tuna, solid white, canned in water2 ounces
3-ounce can or pouch
7-ounce can or pouch
0
0
0
1
1
2
70
90
180
 

Snacks
 
ItemServing SizeCarbohydrates GramsFat GramsCalories
Beef Jerky1 piece2582
 
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 butter1 ounce dry or 1 quart popped
 
201109
 


Sugar and Sweeteners
 

ItemServing SizeCarbohydrates GramsFat GramsCalories
Agave Syrup
 
1 tablespoon
1 ounce
16
21
0
0
60
80
Corn Syrup, light2 tablespoons0120
 
Honey1 tablespoon
160
60
Molasses, dark, unsulphured
1 tablespoon
160
60
Sugar, granulated1 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 superfine1 teaspoon015
Sugar, brown1 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, unsifted1 tablespoon
1 cup
8
119
0
.1
31
462
Syrup, Maple1 tablespoon
1 cup
13
216
0
1
50
840
 
Travia

 

1 teaspoon300
Xylitol1/4 cup400
 

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.
 

ItemServing SizeCarbohydrates GramsFat GramsCalories

Maki Rolls
(Typical cylindrical rolls of sushi) - Estimates are per entire roll, not each individual piece.
Avocado Roll1 roll (appx 6 to 7 pieces)285.7140
California Roll1 roll (appx 6 to 7 pieces)387255
Cucumber Roll1 roll (appx 6 to 7 pieces)300136
Philadelphia Roll (salmon, cream cheese, avocado) 1 roll (appx 6 to 7 pieces)305319
Salmon & Avocado1 roll (appx 6 to 7 pieces)428.7304
Shrimp Tempura roll1 roll (appx 6 to 7 pieces)6421508
Spicy Tuna Roll1 roll (appx 6 to 7 pieces)2611290
Spider Roll (fried soft-shell crab): 1 roll (appx 6 to 7 pieces)3812317
Nigiri sushi (Raw fish/seafood on top of small bed of rice) - Estimates are per piece.
Abalone Tuna1 piece over rice29.1145
Bluefin Tuna1 piece over rice8.2.750
Flounder1 piece over rice9.243
Octopus1 piece over rice8.9.353
Salmon1 piece over rice8.21.656
Salmon Roe1 piece over rice8.2.539
Sea Bass1 piece over rice8.2.341
Sea Urchin1 piece over rice8.21.164
Squid1 piece over rice8l7.243
Tamago (Japanese Omelet )1 piece over rice13.2275
Yellowtail Tuna1 piece over rice8.2851
Edamame (Green beans)1/2 cup93100
Pickled Ginger1 serving (.5 ounce)209
Toasted Nori Seaweed1 sheet2010
Miso Soup (no tofu added)1 cup4.9140
Seasoned Sushi Rice (cooked with rice vinegar and sugar)1 cup36.7.3170


Vegetables
 

ItemServing SizeCarbohydrates GramsFat GramsCalories
Arugula, raw1 pound
1 oz
1/2 cup
 
17.7
1.1
0
0
0
0
104
7
2
Artichoke, globe1 medium (11.3 oz)
1 large (14.3 oz)
 
13
17
0
0
60
76
Artichoke hearts, canned & marinated3.5 oz61.5225
 
Asparagus, raw1 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, canned1/2 cup
15-ounce can
 
17
34
.5
1
100
200
Beans, Garbanzo (chick peas), canned1/2 cup
15.5-ounce can
 
19
38
1
2
80
160
Beans, Kidney, canned1/2 cup
 
19.4104
Beans, White, canned1/2 cup
15-ounce can
 
19
38
.5
1
110
220
Beans, lentils, cooked/boiled1/2 cup19.9.4115
Beans, Lima, cooked/boiled1/2 cup20.1.3104
Beans, refried, canned, regular1/2 cup211.2121
Beans, refried vegetarian1/2 cup15170
Beans, navy, cooked1/2 cup24.5129
 
Beets2 medium
1/2 cup sliced
 
16.3
6.8
.2
.1
71
30
Broccoli1 medium stalk or spear
1/2 cup chopped
7.9
2.3
.5
.2
42
12
 
Brussels Sprouts1 sprout
1 ounce
1 pound
1.7
2.54
40.6
.1
0
1.36
8
12
195
 
Cabbage, Chinese raw1/2 cup shredded.8.15
Cabbage, green raw1/2 cup shredded1.9.128
Cabbage, red raw1/2 cup shredded2.1.110
 
Carrot, raw1 baby
1 medium
1 large
1
6
7
0
0
0
5
25
30
 
Cauliflower1 medium head
1 floweret
30
1
1
0
144
3
 
Celery1 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
 
2010
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 cup23.2.593
Cucumber1 medium to large8.8.439
 
Eggplant, raw1 medium6.4.127
 
Endive1/2 cup chopped
1 head
.8
17.2
.1
1
4
86
 
Garlic1 clove104
 
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, chopped1 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) raw5 medium
1/2 cup pieces or slices
3
1.5
0
0
20
15
 
Mushrooms (Portabella) raw1 large cap3020
Mushroom Pieces, canned & drained1/2 cup4.421
 
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, raw2/3 cup
8 ounces
6
10
0
0
30
80
 
Onion, dried or dehydrated1 tablespoon
1/4 cup
 
4.2
11.7
0
.1
16
45
 
Peas, green, snap1/2 cup
1 cup
10
20
2
.5
67
110
Peas, black-eyed (cooked)1/2 cup .599
Peas, split peas1 cup dry411231
Peas, Snow or Sugar
1/2 cup034
Pepper, bell1 medium
2 tablespoons minced
1/2 cup chopped
7
.5
4
.2
0
.2
35
1
12
Pepper, red roasted7 ounce jar4050
Pepper, chile
Pepper, chipotle in adobe sauce, canned
1 pepper
2 tablespoons

2
0
.5
20
15
 
Potato. baked with skin1 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 .186
Potato, sweet, baked with skin1 medium (6.3 oz)
 
31.6
 
.4
 
136
 
Pumpkin, canned1/2 cup
 
10.1.440
 
Radish1 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
Rutabaga1 cup, cubed5.7.125
 
Sauerkraut, canned, solids & liquid16 ounce2020
 
Shallots, raw1 tablespoon1.707.2
 
Spinach, raw1 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 canned1/2 cup5.2.325
Tomatoes, diced or crushed1/2 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, canned1 ounce
2 tablespoons
6-ounce can
5.3
6
30
0
0
0
24
25
125
Tomato Sauce, canned2 tablespoons
1 cup
6-ounce can
0
0
0
0
0
0
30
73.5
150
Tomato juice1 cup (8 ounces)10.2.241
Tomatillo1 medium1.98010.88
Vegetable Cocktail Juice (V8 Juice)1 cup
5.5-ounce can
11
7
0
0
46
30
Water chestnuts4 water chesthuts
5-ounce can
8.6
20
0
0
35
75

 

 

 

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