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.
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.
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| 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 | 2.5 fluid ounces | 180 |
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| 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 |
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| 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, regular (raw) Ground Beef, extra lean (broiled or grilled)) | 1 ounce 16 ounces (1 pound) 1 ounce 1 ounce 4 ounces (1/4 pound) | 0 0 0 0 0 | 4.8 76.8 5.9 7.5 18.5 | 66 1056 75 88 264 |
| 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 |
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| 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 |
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| 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 |
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| 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 |
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| 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 |
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| Raisin Bran | 1 cup | 1.5 | 186 | |
| Shredded Wheat | 2 biscuits | .6 | 156.4 |
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Cheese |
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| 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 |
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| 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 |
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| 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 | 1 12 | 12 197
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Coffee Drinks - Starbucks Coffee |
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| 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 | |
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| 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 |
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| 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 |
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| 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 |
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| 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 |
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| 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 |
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| 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 |
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| 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 |
| Amaranth Flour | 1/4 cup | 20 | 2.5 | 120 |
| Barley Flour | 1/4 cup | 23 | 0 | 110 |
| Bread Flour | 1 cup | 99 | 2 | 495 |
| Buckwheat Flour | 1/4 cup | 21 | 1 | 100 |
| Cake Flour | 1 cup | 88 | 0 | 400 |
| Chickpea Flour or Garbanzo Flour | 1/4 cup | 18 | 2 | 110 |
| Coconut Flour | 2 tablespoons | 8 | 2 | 60 |
| Corn Flour | 1/4 cup | 22 | 1 | 110 |
| Cracked Wheat | 1/4 cup | 29 | .5 | 140 |
| Millet Flour | 1/4 cup | 22 | 1 | 110 |
| Oat Flour | 1/2 cup | 25 | 3 | 160 |
| Potato Starch | 1 tablespoon | 10 | 0 | 40 |
| Quinoa Flour | 1/4 cup | 18 | 1.5 | 110 |
| Rice Flours Sweet Rice Flour (also called Mochik) Brown Rice Flour White Rice Flour | 1/4 cup | 24 | .6 | 180 |
| Rye Flour, light Rye flour, dark | 1/4 cup 1/4 cup | 21 21 | .5 1 | 100 110 |
| 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 | 37 | 1 | 180 |
| Whole Grain Flour Whole Wheat Pastry Flour | 1/4 cup 1/4 cup | 87 23 | 2 .5 | 407 110 |
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| 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 | .1 .02 | 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 | 3 medium 1 half | 11.8 2.1 | .4 2.2 | 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)
| 1 medium 1 large 1 teaspoon 1 tablespoon 1 tablespoon | 5.4 7.8 .3 1 1.3 10.5 | .2 .3 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 | 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
| 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 | 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 |
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| 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 |
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| 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 |
|
||||
| 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 |
|
||||
| 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
| 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 |
| 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 |
|
||||
| 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 |
| 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 |
|
|
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| 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 |
|
||||
| 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 |
| Travia
| 1 teaspoon | 3 | 0 | 0 |
| Xylitol | 1/4 cup | 4 | 0 | 0 |
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 |
|
||||
| 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 | .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 |
Categories:
Cooking Hints & Tips
20 Responses to “Food Nutrition Chart”
Judy Moore
Love this site of FAT contents, etc. Our son is on a rigid FAT intake diet.
Is it possible to give me an ESTIMATE/GUESSTIMATE on FAT & CALORIES on a
SMALL (1.5″ diameter) BUTTER COOKIE (typical Spritz Cookie) that I make (not bought).
THANK YOU so much.
Linda Stradley
Check out this web site: https://recipes.sparkpeople.com/recipe-calculator.asp
Dave Miner
Your question cannot be accurately answered without reviewing the recipe. And you probably already know this, but let me give you a quick method of estimating the fat content and the calories of one cookie.
Make a list of the ingredients in your recipe. Then look up on this website and record the fat and the calories of each item for the amount used in the recipe.
Add up the total fat and the total calories of the list of ingredients in the recipe. Then divide by the number of cookies the recipe makes. If my memory serves me correctly, it was butter, shortening and eggs that contained the most fat in the recipe. Add up all that fat and divide by the number of cookies. If the recipe makes 4 dozen cookies, then divide the total fat by 48 cookies, and you have the fat content of each cookie.
Wray Sheen
Apple to oranges oz.- to- tp.-to tbs. -to cups. The tirm oz. by wt. or v. example = 2oz. dry pasta ( wt. or volume) I’m thinking it’s wight. #2? way are the chickens by the pc. size, not the oz. wight of the raw cut?
Plus meny do ,I don’t eat chicken with the skin. I think that would make a big difference per. drum stick or brest.
Still I use the chart , to build my weeks food list, for each day. I just have to recalculate a lot Thank you for the chart!
Judy
Love your site
Turkey Dark Meat NO SKIN has NO Fat/Calories listed??
Do you know the Fat/Calories count?
TY
Linda Stradley
Approximately 7 grams per 3 ounces dark turkey meat with no skin.
Xavier Her
Really nice pattern and great written content , hardly anything else we require : D.
walter richardson
very nicely written. Seems to cover all
Shelia
Love your database! Only thing missing is two of the three main Paleo Flours: Almond Flour and Cassava Flour. Thanks!!!
Kathryn Ruff
Looking for calorie content in a corned beef brisket. Your site is great but I did not find the corned beef Thank you Kay
Deborah
You left the least caloric alcoholic drink off the list. Tequila.
Christine
I am looking for dried beans but didn’t find any, could you add them please?
zoher
Really very useful information. thanx for share
anthony giardina
would like a copy of your list. really hard to find one, thank you, tony
EMILIO PENA
question: is the grams included in the calorie totals or is calorie plus the grams for total calories?
Muriel Rose Middleton
just what I needed tks
usof
thank you.
it was really use full for me
Alisa
This is a great chart and I would love to have it in a small book form to carry with me. Thanks for sharing this.
Gus Young
Do you have a downloadable version of this list?
Nancy
Sorry no, but please bookmark the page and reference it in the future. Thanks for visiting What’s Cooking America.