|
We don't guarantee the accuracy of
the information in this food calories table. This chart is only an aid to help you in your
weight gain or loss quest in analyzing your recipes. All information is
intended for your general knowledge only and as a guide and is not a substitute for
professional medical advice or treatment for specific medical conditions.
If you see some food
items you want 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 and I will correct them.
|
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 |
| 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 |
| 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 |
| 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
|
| Tofu, raw
Tofu, firm
|
1 ounce
1/2
cup
1 ounce
1/2 cup |
.5
2.3
1.2
5.4 |
1.4
5.9
2.5
11 |
22
94
41
183
|
| |
|
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
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 (1
ounce)
2 tablespoons (1 ounce)
2 tablespoons (1 ounce) |
2
2
2 |
6
3
0 |
61
40
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
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 |
1 tablespoon
1
tablespoon |
.4
.1 |
3.2
1 |
30
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
Evaporated Milk, skim |
1/2 cup
1/2
cup |
12
14 |
10
.3 |
170
100
|
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 |
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
1/2 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
|
| Oils - canola, corn,
olive, safflower, soybean, sesame, grapeseed |
1 teaspoon
1
tablespoon |
0
0 |
5
14 |
40
120
|
Oils - almond, walnut,
hazelnut, sesame, truffle (white & black)
|
1 tablespoon |
0 |
14 |
120 |
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
|
| 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, fresh |
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,
fresh |
3 medium |
11.8 |
.4 |
51
|
| Avocado, fresh |
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, fresh |
1 medium
1/2 cup
mashed |
26.7
26.4 |
.6
.6 |
105
104
|
| Blackberries,
fresh |
1/2 cup |
9.2 |
.3 |
37
|
| Blueberries,
fresh |
1/2 cup |
10.2 |
.3 |
41
|
| 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 |
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,
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,
fresg |
1 cup pitted &
chopped
1 date |
134
6 |
.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 cup |
15.8 |
.3 |
62
|
| Grape Juice, canned or
bottled |
1 cup |
37.8 |
.2 |
154
|
| 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
20.4 |
0
0
0 |
20
4
33
|
| Mango, fresh |
1 medium
1/2 cup
sliced |
35.2
14 |
.6
.2 |
135
54
|
| 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 |
29.8
6.9
27.2 |
.4
.1
3 |
117
27
107
|
| Peach, fresh |
1 medium |
9.7 |
.1 |
37
|
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
|
| Pineapple, fresh,
trimmed |
1 slice (3/4"
thick)
1/2 cup diced |
10.4
9.6 |
.4
.3 |
42
39
|
| Pineapple canned
water-packed |
1 cup (crushed, sliced
or chunks)
1 slice or ring |
|
.2
0 |
78.7
15
|
| 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"
dia)
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) |
57.5
65.6 |
.3
.4 |
219
249
|
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
|
| |
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
1
teaspoon |
0
.9 |
0
0 |
1
2
|
| Bay Leaf |
1 teaspoon
1
tablespoon |
.2
1.4 |
0
.2 |
2
6 |
| Capers,
drained |
1 tablespoon |
0 |
0 |
2
|
| 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), 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 |
6
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 |
| 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 tablespoons |
.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 tablespoon
1
tablespoon |
0
2.1 |
.1
.5 |
2
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
0 |
.1
.3
0 |
4
12
1
|
| |
|
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 &
Seeds
|
| 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
|
Brazilnuts, whole,
shelled
Brazilnuts, whole, shelled |
1 ounce (6-8 nuts)
1
cup |
3.5
17 |
19
93 |
183
918
|
| Caraway Seeds |
1 teaspoon
1
tablespoon |
1.1
3.3 |
.3
1 |
7
22.3
|
| Cashews, dry
roasted |
1 ounce
1 cup (halves
& whole) |
9
45 |
13
63 |
162
796
|
| Fennel Seeds |
1 teaspoon
1
tablespoon |
1.1
3 |
.3
.9 |
7
20
|
| 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 |
| 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
|
| Tahini (sesame
butter) |
1 tablespoon |
4 |
8 |
95
|
| 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, Noodles,
Rice & Grains - NOTE: 2
ounces dried pasta = 1 cup cooked pasta
|
| Item |
Serving
Size |
Carbohydrates
Grams |
Fat
Grams |
Calories |
| Barley, raw |
1 ounce
1
cup |
20.8
135.2 |
.7
4.2 |
100
651
|
| Bulgur
(Tabbouleh) |
1 cup dry
1 cup
cooked |
106.2
33.8 |
1.9
.4 |
479
152
|
| Couscous |
1 cup dry
1 cup
cooked |
142.5
41.6 |
1.2
.3 |
692
201
|
| Noodles (Chinese chow
mein) |
1 cup |
25.9 |
13.8 |
237
|
| Noodles (Japanese soba,
somen, rice) |
2 ounces dry |
46 |
.3
|
200
|
Pasta (egg noodles,
linguine, macaroni, spaghetti, spials, lasagne, etc.)
|
2 ounces
dry
|
42.6 |
1
|
212
|
| 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, 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 |
1 ounce
1 thick
slice (1.3 ounce) |
.0
.3 |
16.3
17.1 |
158
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
3
ounces |
|
.6
1.9 |
24.4
73
|
| Oysters, Pacific
raw |
1 medium
4
ounces |
|
1.2
2.3 |
40.5
81 |
| 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 |
| 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 |
|
0 |
50
|
| |
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
|
| Brussel
Sprouts |
1 sprout |
1.8 |
.1 |
8
|
| 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 |
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 |
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
|
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
|
1 cup chopped
1
large
1 medium (4 1/8" long)
1 small (3" long)
|
2 |
0
0
0
0 |
32
8
5
2 |
| 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 |
1/4 cup dry |
|
0 |
110 |
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 |
1/2 cup
drained |
5.1 |
.2 |
27
|
| 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, Acorn,
raw
|
1 medium (15.2
oz)
1 cup cubes (4.9 oz)
|
44.8
14.6 |
.4
.1 |
172
56 |
| Squash, Butternut,
raw |
1 cup cubes (4.9
oz) |
16.4 |
.1 |
63
|
| Squash, Zucchini,
raw
|
1 small (4.2 oz)
1
medium (6.9 oz)
1 large (11.4 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 |
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
1 cup
14.5
oz can
28 oz can |
5
10
3
5 |
0
0
0
0 |
24
48
15
35 |
| Tomatoes, diced or
crushed |
14.5-ounce can - 3 (1/2
cup) servings
28-ounce can - 7 (1/ 2 cup) servings |
21
42 |
0
0 |
87.5
175
|
| Tomato Paste,
canned |
2 tablespoons
6-ounce
can |
6
30 |
0
0
|
30
150
|
| Tomato Sauce,
canned |
2 tablespoons
1
cup
6-ounce can |
|
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 |
|
|
| |
|