Ever wondered how many calories you were eating? Find out below!
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Alcoholic Beverages |
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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)
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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 |
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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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Beef |
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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, lean (raw) Ground Beef, regular (raw) Ground Beef, extra lean (broiled or grilled)) |
1 ounce 16 ounces (1 pound)1 ounce 16 ounces (1 pound) 1 ounce 4 ounces (1/4 pound) |
0 00 0 0 0 |
4.8 76.85.9 94.4 7.5 18.5 |
66 105675 1200 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 |
|
| 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 |
|
| 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 |
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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 47 |
1 12 |
12 197 |
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 2 1 |
6 3 0 |
61 40 10 |
| 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 |
|
| 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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Eggs |
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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) |
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 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 FlourWhole Wheat Pastry Flour | 1/4 cup1/4 cup | 8723 | 2.5 | 407110 |
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Fruits and Fruit Juices |
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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 25 pieces (1/3 cup) |
21.14.2 18.7 56.6 |
.1.02 .09 .3 |
81
16 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, freshApricots, halves, dried
Apricot juice/nectar |
3 medium1 half 1 ounce 1 cup 1 cup |
11.82.1 17.7 81.4 |
.42.2 .1 .7 |
51
8 120 |
| 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) |
26.7 31 51.3 16.56 |
.6 .45 .7 9.5 |
105 121 200 147 |
| Blackberries, fresh | 1/2 cup | 9.2 | .3 | 37 |
| Blueberries, fresh Blueberries, dried and sweetened |
1/2 cup 1/4 cup (75 berries) |
10.2 | .3 | 41 150 |
| Boysenberries, fresh | 1/2 cup | 9.2 | .3 | 37 |
| Cantaloupe, fresh | 1/2 medium 1/2 cup cubed |
22.3 6.7 |
.7 .2 |
94 29 |
| Cherries, sweet w/o pits, fresh Cherries, sour w/o pits, fresh Cherries, dried |
1/2 cup 1/1 cup 1/3 cup (27 cherries) |
12 9.4 |
.7 .2 |
52 39 160 |
| Cherries, dried, tart | 1/4 cup | 43 | 0 | 140 |
| Cherry, Maraschino | 1 each | 2 | 0 | 8 |
| Cranberries, whole, fresh | 1/2 cup | 6 | .1 | 23 |
| Cranberry Juice, cocktail | 6 ounces | 26 | 0 | 110 |
| Cranberry Sauce, canned, sweetened | 1/2 cup | 53.7 | 0 | 209 |
| Currents, dried | 1 cup | 107 | 0 | 408 |
| Dates, pitted, fresh | 1 cup pitted & chopped 1 date |
133.6 6.2 |
.7 0 |
502 23 |
| Figs, fresh
Figs, dried |
1 small 1 medium 1 large 10 figs |
8 10 12 122.2 |
0 0 0 2.2 |
30 37 47 477 |
| Grapefruit, pink or red | 1/2 medium 1/2 cup sections w/juice |
16 11.1 |
.1 .1 |
60 43 |
| Grapefruit Juice, fresh | 6 ounces | 17 | .1 | 72 |
| Grapes, fresh | 1 grape 1 cup |
.4 15.8 |
0 .3 |
2 62 |
| Grape Juice, canned or bottled | 1 cup | 37.8 | .2 | 142 |
| Honeydew Melon, fresh | 1/10 medium 1/2 cup cubed |
11.8 7.8 |
.1 .1 |
46 30 |
| Kiwifruit, fresh | 1 medium 1 large |
11.3 13.5 |
.3 .4 |
46 55 |
| Lemon, fresh
Lemon Peel (Zest) Lemon Juice, fresh |
1 medium 1 large 1 teaspoon 1/2 cup |
5.4 7.8 .3 1.3 |
.2 .3 0 0 |
17 25 0 4 |
| LimeLime 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, freshPapaya Nectar, canned or bottled Papaya, dried |
1 medium 1/2 cup cubed 6 ounces 2 2 spears (1.5 oz) |
29.8 6.9 27.2 |
.4 .1 3 |
117 27 107 140 |
| Peach, fresh | 1 medium | 9.7 | .1 | 58 |
| Peach, canned in light syrup Peach, canned in water |
halves halves |
18 7.5 |
.1 .1 |
68 29 |
| Pear, fresh | 1 medium or large | 25.1 | .7 | 98 |
| Pear, canned in light syrup | halves | 19 | .1 | 72 |
| Pear Nectar | halves | 16 | .1 | 62 |
| Persimmon | 1 (2 1/2″ diameter) | 0 | .3 | 118 |
| Pineapple, fresh, trimmed | 1 slice (3/4″ thick) 1/2 cup diced 1 whole pineapple |
10.6 19.6 59.6 |
.1 .2 .6 |
40 74 227 |
| Pineapple canned water-packed Pineapple, dried |
1 cup (crushed, sliced or chunks) 1 slice or ring 1 slice or ring |
20.4 3.9 18.2 |
.2 .04.17 .17 |
79 15 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 |
||||
| 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), driedCoriander 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 |
1 teaspoon 1 tablespoon 1 cup sprigs 1 tablespoon |
.6 1.7 .6 3.6 |
0 1 .1 1 |
3 8 4 20 |
| Garlic PowderGarlic 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, freshParsley, 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 Filberts (hazelnuts), chopped |
1 each 1 ounce 1 cup1 cup |
4.4 20.717.6 |
.8 18 8472 |
8.7 179 853727 |
| Macadamia, whole & halves | 1 ounce (10-12 nuts) | 3.9 | 21 | 199 |
| Peanuts, cooked & shelled | 1 ounce 1/2 cup |
6 12 |
6.2 36 |
90.2 414 |
| Peanuts, dry roasted | 1 ounce | 5 | 14 | 160 |
| Peanut Butter, creamy or smooth | 2 tablespoons | 6.6 | 16 | 189 |
| Peanut Butter, reduced-fat | 2 tablespoons | 15 | 2.5 | 100 |
| Pecan, halves | 1 ounce (20 nuts) | 5 | 20.4 | 190 |
| Pine Nuts | 1 ounce 1 tablespoon |
4 1.4 |
14 5 |
146 51 |
| Pistachios | 1 ounce (47 nuts) 1 cup |
7 31.8 |
13.7 61.9 |
164 739 |
| Walnuts | 1 ounce (14 halves) 1 cup (50 halves) 1 cup (chopped or pieces) |
5.2 18.3 22 |
17.5 62 74 |
142 784.8 770 |
|
Pasta and Rice – NOTE: 2 ounces dried pasta = 1 cup cooked pasta |
||||
| Item | Serving Size | Carbohydrates Grams | Fat Grams | Calories |
| Chinese Noodles, Mung Beans (Cellophane or Long Rice) | 1 cup cooked | 43.8 | .35 | 192 |
| Noodles (Japanese soba)
Noodles (Japanese rice) Noodles (Japanese somen) |
2 ounces dry 1 cup cooked 1 cup cooked 2 ounces dry |
46 24.4 43.8 42.2 |
.3 .1 3 .46 |
200 113 192 203 |
| 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 |
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 |
|
|
|
||||
| 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 RollsNOTE: 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 18 32 |
.9 1 3 |
66 80 155 |
| Corn, cream style |
1/2 cup | 23.2 | .5 | 93 |
| Cucumber | 1 medium to large | 8.8 | .4 | 39 |
| Eggplant, raw | 1 medium | 6.4 | .1 | 27 |
| Endive | 1/2 cup chopped 1 head |
.8 17.2 |
.1 1 |
4 86 |
| Garlic | 1 clove | 1 | 0 | 4 |
| Greens (Collards), raw Greens (Collards), boiled drained |
1/2 cup chopped 1/2 cup chopped |
1.3 3.9 |
0 1 |
6 17 |
| Jicama (Yam Bean Tuber) | 1 ounce 1 pound untrimmed |
2.5 36.5 |
.1 .3 |
12 170 |
| Kale, raw, chopped | 1 cup 1 ounce |
7 14 |
0 0 |
33 14 |
| Lettuce, Bibb, Boston or Butterhead Lettuce, Iceberg Lettuce, Coss or Romaine |
1 head 7.75 oz) 1 medium head (1.25 lbs) 1 inner leaf (.4 oz) |
.4 11.3 .2 |
3.8 .1 0 |
21 70 2 |
| Mushrooms, (white or brown) raw | 5 medium 1/2 cup pieces or slices |
3 1.5 |
0 0 |
20 15 |
| Mushrooms (Portabella) raw | 1 large cap | 3 | 0 | 20 |
| Mushroom Pieces, canned & drained | 1/2 cup | 4 | .4 | 21 |
| Okra, raw Okra, cooked/boiled & drained Okra, frozen |
8 pods 8 pods 10-oz package |
7.3 6.1 18.8 |
.1 .1 .7 |
36 27 85 |
| Onion, yellow, white, red, & sweet (raw) |
1 large 1 medium 1/2 cup, chopped 1 tablespoons, chopped 1 thin slice 1 medium slice (1/8″) 1 large slice (1/4″) |
15 9 7 .9 .9 |
.2 .1 .1 0 0 |
65 40 30 4 4 6 16 |
| Onions, green (raw) |
1 cup chopped 1 large 1 medium (4 1/8″ long) 1 small (3″ long) |
2 14 10 7 |
0 0 0 0 |
64 60 44 28 |
| Pearl Onions, raw | 2/3 cup 8 ounces |
6 10 |
0 0 |
30 80 |
| Onion, dried or dehydrated | 1 tablespoon 1/4 cup |
4.2 11.7 |
0 .1 |
16 45 |
| Peas, green, snap | 1/2 cup 1 cup |
10 20 |
2 .5 |
67 110 |
| Peas, black-eyed (cooked) | 1/2 cup | .5 | 99 | |
| Peas, split peas | 1 cup dry | 41 | 1 | 231 |
| Peas, Snow or Sugar |
1/2 cup | 0 | 34 | |
| Pepper, bell | 1 medium 2 tablespoons minced 1/2 cup chopped |
7 .5 4 |
.2 0 .2 |
35 1 12 |
| Pepper, red roasted | 7 ounce jar | 4 | 0 | 50 |
| Pepper, chile Pepper, chipotle in adobe sauce, canned |
1 pepper 2 tablespoons |
2 |
0 .5 |
20 15 |
| Potato. baked with skin | 1 small (4.9 oz) 1 medium (6.1 oz) 1 large (10.5 oz) |
29.3 36.7 63.4 |
.1 .2 .3 |
128 161 278 |
| Potato, Baby Red-Skinned, boiled |
4 ounces | .1 | 86 | |
| Potato, sweet, baked with skin | 1 medium (6.3 oz) |
31.6 |
.4 |
136 |
| Pumpkin, canned | 1/2 cup |
10.1 | .4 | 40 |
| Radish | 1 medium (.2 oz) 1 large (.3 oz) 1/2 cup slices (2 oz) |
1 1 2.1 |
.1 .2 .3 |
1 1 9 to 10 |
| Rutabaga | 1 cup, cubed | 5.7 | .1 | 25 |
| Sauerkraut, canned, solids & liquid | 16 ounce | 2 | 0 | 20 |
| Shallots, raw | 1 tablespoon | 1.7 | 0 | 7.2 |
| Spinach, raw | 1 leaf (.4 oz) 1 bunch (12 oz) |
0 12 |
0 1 |
2 78 |
| Squash – Winter Acorn All varieties of winter squash (appx. values) |
1 (16-oz) whole winter squash 1 cup cubes or sliced, raw |
28.4 17.8 |
.7 4.16 |
119 80 |
| Squash, Summer Squash All varieties of summer squash (appx. values) |
1 (16-oz) whole squash 1 cup cubes or sliced, raw |
18.7 10 |
.9 .2 |
87 42 |
| Squash, Zucchini, raw | 1 small (4 oz) 1 medium (7 oz) 1 large (11 oz) |
4 6.7 11 |
.2 .4 .6 |
19 31 52 |
| Tomato, whole, raw Tomato, whole, raw Tomato, Cherry, raw Tomato, Cherry, raw Tomato, Italian or Plum, raw |
1 medium 1 large 1 cherry 5 each 1 each |
6 8 1 4 3 |
.4 1 0 0 0 |
26 38 4 10 13 |
| Tomatoes, whole canned | 1/2 cup | 5.2 | .3 | 25 |
| Tomatoes, diced or crushed | 1/2 cup 14.5-ounce can – 3 (1/2 cup) servings 28-ounce can – 7 (1/ 2 cup) servings |
0 0 0 |
6 6 7 |
25 87.5 175 |
| Tomato Paste, canned | 1 ounce 2 tablespoons 6-ounce can |
5.3 6 30 |
0 0 0 |
24 25 125 |
| Tomato Sauce, canned | 2 tablespoons 1 cup 6-ounce can |
0 0 0 |
0 0 0 |
30 73.5 150 |
| Tomato juice | 1 cup (8 ounces) | 10.2 | .2 | 41 |
| Tomatillo | 1 medium | 1.98 | 0 | 10.88 |
| Vegetable Cocktail Juice (V8 Juice) | 1 cup 5.5-ounce can |
11 7 |
0 0 |
46 30 |
| Water chestnuts | 4 water chesthuts 5-ounce can |
8.6 20 |
0 0 |
35 75 |