# Table of food nutrients

The tables below include tabular lists for selected basic foods, compiled from United States Dept. of Agriculture (USDA) sources. Included for each food is its weight in grams, its calories, and (also in grams,) the amount of protein, carbohydrates, dietary fiber, fat, and saturated fat. As foods vary by brands and stores, the figures should only be considered estimates, with more exact figures often included on product labels. For precise details about vitamins and mineral contents, the USDA source can be used.
To use the tables, click on "show" or "hide" at the far right for each food category. In the Measure column, "t" = teaspoon and "T" = tablespoon. In the food nutrient columns, the letter "t" indicates that only a trace amount is available.

## Dairy products

Dairy products :
| Food | Measure | Grams | Calories | Protein | Carb | Fiber | Fat | Sat_fat |
| Cows' milk, whole | 1 qt. | 976 | 660 | 32 | 48 | 0 | 40 | 36 |
| skim | 1 qt. | 984 | 360 | 36 | 52 | 0 | t | t |
| Buttermilk, cultured | 1 cup | 246 | 127 | 9 | 13 | 0 | 5 | 4 |
| Evaporated, undiluted | 1 cup | 252 | 345 | 16 | 24 | 0 | 20 | 18 |
| Fortified milk | 6 cups | 1,419 | 1,373 | 89 | 119 | 1.4 | 42 | 23 |
| Powdered milk, whole | 1 cup | 103 | 515 | 27 | 39 | 0 | 28 | 24 |
| skim, instant | 1 1/3 cups | 85 | 290 | 30 | 42 | 0 | t | t |
| skim, non-instant | 2/3 cup | 85 | 290 | 30 | 42 | 1 | t | t |
| Goats' milk, fresh | 1 cup | 244 | 165 | 8 | 11 | 0 | 10 | 8 |
| Malted milk |
| (1/2 cup ice cream) | 2 cups | 540 | 690 | 24 | 70 | 0 | 24 | 22 |
| Cocoa | 1 cup | 252 | 235 | 8 | 26 | 0 | 11 | 10 |
| Yogurt, of partially |
| skim. milk | 1 cup | 250 | 128 | 18 | 13 | 1 | 4 | 3 |
| Milk pudding |
| (cornstarch) | 1 cup | 248 | 275 | 9 | 40 | 0 | 10 | 9 |
| Custard, baked | 1 cup | 248 | 285 | 13 | 28 | 0 | 14 | 11 |
| Ice cream, commercial | 1 cup | 188 | 300 | 6 | 29 | 0 | 18 | 16 |
| Ice milk, commercial | 1 cup | 190 | 275 | 9 | 32 | 0 | 10 | 9 |
| Cream, light, | | | | | | | | |
| or half-and-half | 1/2 cup | 120 | 170 | 4 | 5 | 0 | 15 | 13 |
| Cream, heavy, |
| or whipping | 1/2 cup | 119 | 430 | 2 | 3 | 1 | 44 | 27 |
| Cheese, cottage, creamed | 1 cup | 225 | 240 | 30 | 6 | 0 | 11 | 10 |
| uncreamed | 1 cup | 225 | 195 | 38 | 6 | 0 | t | t |
| Cheddar, or American | 1-in. cube | 17 | 70 | 4 | t | 0 | 6 | 5 |
| Cheddar, grated cup | 1/2 cup | 56 | 226 | 14 | 1 | 0 | 19 | 17 |
| Cream cheese | 1 oz. | 28 | 105 | 2 | 1 | 0 | 11 | 10 |
| Processed cheese | 1 oz. | 28 | 105 | 7 | t | 0 | 9 | 8 |
| Roquefort type | 1 oz. | 28 | 105 | 6 | t | 0 | 9 | 8 |
| Swiss | 1 oz. | 28 | 105 | 7 | t | 0 | 8 | 7 |
| Eggs, boiled, poached, | | | | | | | | |
| or raw | 2 | 100 | 150 | 12 | t | 0 | 12 | 10 |
| Scrambled, omelet, | | | | | | | | |
| or fried | 2 | 128 | 220 | 13 | 1 | 0 | 16 | 14 |
| Yolks only | 2 | 34 | 120 | 6 | t | 0 | 10 | 8 |

## Oils, fats and shortenings

Oils, fats and shortenings :
| Food | Measure | Grams | Calories | Protein | Carb | Fiber | Fat | Sat_fat |
| Butter | 1T. | 14 | 100 | t | t | 0 | 11 | 10 |
| Butter | 1/2 cup | | | | | | | |
| or | 1/4 lb. | 112 | 800 | t | 1 | 0 | 90 | 80 |
| Hydrogenated cooking fat | 1/2 cup | 100 | 665 | 0 | 0 | 0 | 100 | 88 |
| Lard | 1/2 cup | 110 | 992 | 0 | 0 | 0 | 110 | 92 |
| Margarine, 1/2 pound or | 1/2 cup | 112 | 806 | t | t | 0 | 91 | 76 |
| Margarine, 2 pat or | 1 T. | 14 | 100 | t | t | 0 | 11 | 9 |
| Mayonnaise | 1 T. | 15 | 110 | t | t | 0 | 12 | 5 |
| Oils |
| Corn, soy, peanut | | | | | | | | |
| or cottonseed | 1 T. | 14 | 125 | 0 | 0 | 0 | 14 | 5 |
| Olive | 1T. | 14 | 125 | 0 | 0 | 0 | 14 | 3 |
| Safflower, sunflower | | | | | | | | |
| seed, walnut | 1 T. | 14 | 125 | 0 | 0 | 0 | 14 | 3 |
| Salad dressing |
| French | 1 T. | 15 | 60 | t | 2 | 0 | 6 | 2 |
| Thousand Island | 1 T. | 15 | 75 | t | 1 | 0 | 8 | 3 |
| Salt pork | 2 oz. | 60 | 470 | 3 | 0 | 0 | 55 | |

## Meat and poultry

Meat and poultry :
| Food | Measure | Grams | Calories | Protein | Carb | Fiber | Fat | Sat_fat |
| Bacon, crisp, drained | 2 slices | 16 | 95 | 4 | 1 | 0 | 8 | 7 |
| Beef, chuck, pat-roasted | 3 oz. | 85 | 245 | 23 | 0 | 0 | 16 | 15 |
| Hamburger, commercial | 3 oz. | 85 | 245 | 21 | 0 | 0 | 17 | 15 |
| Ground lean | 3 oz. | 85 | 185 | 24 | 0 | 0 | 10 | 9 |
| Roast beef, | | | | | | | | |
| oven-cooked | 3 oz. | 85 | 390 | 16 | 0 | 0 | 36 | 35 |
| Steak, as sirloin | 3 oz. | 85 | 330 | 20 | 0 | 0 | 27 | 25 |
| Steak, lean, as round | 3 oz. | 85 | 220 | 24 | 0 | 0 | 12 | 11 |
| Corned beef | 3 oz. | 85 | 185 | 22 | 0 | 0 | 10 | 9 |
| Corned beef hash, | | | | | | | | |
| canned | 3 oz. | 85 | 120 | 12 | 6 | t | 8 | 7 |
| Dried or chipped | 2 oz. | 56 | 115 | 19 | 0 | 0 | 4 | 4 |
| Pot-pie, 4 1/2" diameter | 1 pie | 227 | 480 | 18 | 32 | t | 28 | 25 |
| Stew, with vegetables | 1 cup | 235 | 185 | 15 | 15 | t | 10 | 9 |
| chicken; broiled | 3 oz. | 85 | 185 | 23 | 0 | 0 | 9 | 7 |
| Fried, breast or | | | | | | | | |
| leg and thigh | 3 oz. | 85 | 245 | 25 | 0 | 0 | 15 | 11 |
| Roasted | 3 1/2 oz. | 100 | 290 | 25 | 0 | 0 | 20 | 16 |
| Chicken livers, fried | 3 med. | 100 | 140 | 22 | 2.30 | 0 | 14 | 12 |
| Duck, domestic | 3 1/2 oz. | 100 | 370 | 16 | 0 | 0 | 28 | 0 |
| Lamb, chop, broiled | 4 oz. | 115 | 480 | 24 | 0 | 0 | 35 | 33 |
| Leg roasted | 3 oz. | 86 | 314 | 20 | 0 | 0 | 14 | 14 |
| Shoulder, braised | 3 oz. | 85 | 285 | 18 | 0 | 0 | 23 | 21 |
| Pork, chop, 1 thick | 3 1/2 oz. | 100 | 260 | 16 | 0 | 0 | 21 | 18 |
| Ham, cured, and | | | | | | | | |
| pan-broiled | 3 oz. | 85 | 290 | 16 | 0 | 0 | 22 | 19 |
| Ham, as luncheon meat | 2 oz. | 57 | 170 | 13 | 0 | 0 | 13 | 11 |
| Ham, canned, spiced | 2 oz. | 57 | 165 | 8 | 1 | 0 | 14 | 12 |
| Pork roast | 3 oz. | 85 | 310 | 21 | 0 | 0 | 24 | 21 |
| Pork sausage, bulk | 3 1/2 oz. | 100 | 475 | 18 | 0 | 0 | 44 | 40 |
| Turkey, roasted | 3 1/2 oz. | 100 | 265 | 27 | 0 | 0 | 15 | 0 |
| Veal, cutlet, broiled | 3 oz. | 85 | 185 | 23 | 0 | 0 | 9 | 8 |
| Roast | 3 oz. | 85 | 305 | 13 | 0 | 0 | 14 | 13 |

## Fish and seafood

Fish and seafood :
| Food | Measure | Grams | Calories | Protein | Carb | Fiber | Fat | Sat_fat |
| Clams, steamed or canned | 3 oz. | 85 | 87 | 12 | 2 | 0 | 1 | 0 |
| Cod, broiled | 3 1/2 oz. | 100 | 170 | 28 | 0 | 0 | 5 | 0 |
| Crab meat, cooked | 3 oz. | 85 | 90 | 14 | 1 | 0 | 2 | 0 |
| Fish sticks, breaded, | | | | | | | | |
| fried | 5 | 112 | 200 | 19 | 8 | 0 | 10 | 5 |
| Flounder, baked | 3 1/2 oz. | 100 | 200 | 30 | 0 | 0 | 8 | 0 |
| Haddock, fried | 3 oz. | 85 | 135 | 16 | 6 | 0 | 5 | 4 |
| Halibut, broiled | 3 1/2 oz. | 100 | 182 | 26 | 0 | 0 | 8 | 0 |
| Herring, kippered | 1 small | 100 | 211 | 22 | 0 | 0 | 13 | 0 |
| Lobster, steamed | aver. | 100 | 92 | 18 | t | 0 | 1 | 0 |
| Mackerel, canned | 3 oz. | 85 | 155 | 18 | 0 | a | 9 | 0 |
| Oysters, raw | 6-8 med. | | | | | | | |
| or | 1/2 cup | 120 | 85 | 8 | 3 | 0 | 2 | 0 |
| Oyster stew, made | | | | | | | | |
| with milk | 1 cup | 230 | 200 | 11 | 11 | 0 | 12 | 0 |
| Salmon, canned | 3 oz. | 85 | 120 | 17 | 0 | 0 | 5 | 1 |
| Sardines, canned | 3 oz. | 85 | 180 | 22 | 0 | 0 | 9 | 4 |
| Scallops, breaded, fried | 3 1/2 oz. | 100 | 104 | 18 | 10 | 0 | 8 | 0 |
| Shad, baked | 3 oz. | 85 | 170 | 20 | 0 | 0 | 10 | 0 |
| Shrimp, steamed | 3 oz. | 85 | 110 | 23 | 0 | 0 | 1 | 0 |
| Swordfish, broiled | 1 steak | 100 | 180 | 27 | 0 | 0 | 6 | 0 |
| Tuna, canned, drained | 3 oz. | 85 | 170 | 25 | 0 | 0 | 7 | 3 |

## Vegetables

Vegetables A-E :
| Food | Measure | Grams | Calories | Protein | Carb | Fiber | Fat | Sat_fat |
| Artichoke, globe | 1 large | 100 | 8-44 | 2 | 10+ | 2 | t | t |
| Asparagus, green | 6 spears | 96 | 18 | 1 | 3 | 0.5 | t | t |
| Beans, green snap | 1 cup | 125 | 25 | 1 | 6 | 0.8 | t | t |
| Lima, green | 1 cup | 160 | 140 | 8 | 24 | 3.0 | t | t |
| Lima, dry, cooked | 1 cup | 192 | 260 | 16 | 48 | 2 | t | t |
| Navy, baked with pork | 3/4 cup | 200 | 250 | 11 | 37 | 2 | 6 | 6 |
| Red kidney, canned | 1 cup | 260 | 230 | 15 | 42 | 2.5 | 1 | 0 |
| Bean sprouts, uncooked | 1 cup | 50 | 17 | 1 | 3 | 0.3 | t | 0 |
| Beet greens, steamed | 1 cup | 100 | 27 | 2 | 6 | 1.4 | t | 0 |
| Beetroots, boiled | 1 cup | 165 | 1 | 12 | 0.80 | t | 0 | |
| Broccoli, steamed | 1 cup | 150 | 45 | 5 | 8 | 1.9 | t | 0 |
| Brussels sprouts, steamed Cabbage, as coleslaw | 1 cup | 130 | 60 | 6 | 12 | 1.7 | t | 0 |
| Sauerkraut, canned | 1 cup | 150 | 32 | 1 | 7 | 1.2 | t | 0 |
| Steamed cabbage | 1 cup | 170 | 40 | 2 | 9 | 1.3 | t | 0 |
| Carrots, cooked, diced | 1 cup | 150 | 45 | 1 | 10 | 0.9 | t | 0 |
| Raw, grated | 1 cup | 110 | 45 | 1 | 10 | 1.2 | t | 0 |
| Strips, from raw | 1 mad. | 50 | 20 | t | 5 | 0.5 | t | 0 |
| Cauliflower, steamed | 1 cup | 120 | 30 | 3 | 6 | 1 | t | 0 |
| Celery, cooked, diced | 1 cup | 100 | 20 | 1 | 4 | 1 | t | 0 |
| Stalk raw | 1 large | 40 | 5 | 1 | 1 | 0.3 | t | 0 |
| Chard steamed, leaves and stalks | 1 cup | 150 | 30 | 2 | 7 | 1.4 | t | 0 |
| Collards, steamed leaves | 1 cup | 150 | 51 | 5 | 8 | 2 | t | 0 |
| Corn, steamed, | 1 ear | 100 | 92 | 3 | 21 | 0.8 | 1 | t |
| cooked or canned | 1 cup | 200 | 170 | 5 | 41 | 1.6 | t | 0 |
| Cucumbers, 1/8" slices | 8 | 50 | 6 | t | 1 | 0.2 | 0 | 0 |
| Dandelion greens, steamed | 1 cup | 180 | 80 | 5 | 16 | 3.2 | 1 | 0 |
| Eggplant, steamed | 1 cup | 180 | 30 | 2 | 9 | 1.0 | t | 0 |
| Endive (escarole) | 2 oz. | 57 | 10 | 1 | 2 | 0.6 | t | 0 |
Vegetables F-P :
| Food | Measure | Grams | Calories | Protein | Carb | Fiber | Fat | Sat_fat |
| Kale, steamed | 1 cup | 110 | 45 | 4 | 8 | 0.9 | 1 | 0 |
| Kohlrabi, raw, sliced | 1 cup | 140 | 40 | 2 | 9 | 1.5 | t | 0 |
| Lambs quarters, steamed | 1 cup | 150 | 48 | 5 | 7 | 3.2 | t | 0 |
| Lentils | 1 cup | 200 | 212 | 15 | 38 | 2.4 | t | 0 |
| Lettuce, loose leaf, green | 1/4 head | 100 | 14 | 1 | 2 | 0.5 | t | 0 |
| Iceberg | 1/4 head | 100 | 13 | t | 3 | 0.5 | t | 0 |
| Mushrooms, cooked or | | | | | | | | |
| canned | 4 | 120 | 12 | 2 | 4 | t | t | 0 |
| Mustard greens, steamed | 1 | 140 | 30 | 3 | 6 | 1.2 | t | 0 |
| Okra, diced, steamed | 1 1/3 cups | 100 | 32 | 1 | 7 | 1 | t | 0 |
| Onions, mature cooked | 1 | 210 | 80 | 2 | 18 | 1.6 | t | 0 |
| Raw, green | 6 small | 50 | 22 | t | 5 | 1 | t | 0 |
| Parsley, chopped, raw | 2 T. | 50 | 2 | t | t | t | t | 0 |
| Parsnips, steamed | 1 cup | 155 | 95 | 2 | 22 | 3 | 1 | 0 |
| Peas, green, canned | 1 cup | 100 | 66 | 3 | 13 | 0.1 | t | 0 |
| Fresh, steamed | 1 cup | 100 | 70 | 5 | 12 | 2.2 | t | 0 |
| Frozen, heated | 1 cup | 100 | | 5 | 12 | 1.8 | t | 0 |
| Split cooked | 4 cups | 100 | 115 | 8 | 21 | 0.4 | t | 0 |
| With carrots, frozen, | | | | | | | |
| heated | 1 cup | 100 | 53 | 3 | 10 | 1 | t | 0 |
| Peppers, pimientos, | | | | | | | | |
| canned | 1 pod | 38 | 10 | t | 2 | t | t | 0 |
| Raw, green, sweet | 1 large | 100 | 25 | 1 | 6 | 1.4 | t | 0 |
| Stuffed with beef | | | | | | | | |
| and crumbs | 1 med. | 150 | 255 | 19 | 24 | 1 | 9 | 8 |
| Potatoes, baked | 1 med. | 100 | 100 | 2 | 22 | 0.5 | t | 0 |
| French-fried | 10 pieces | 60 | 155 | -1 | 20 | 0.4 | 7 | 3 |
| Mashed with milk | | | | | | | | |
| and butter | 1 cup | 200 | 230 | 4 | 28 | 0.7 | 12 | 11 |
| Potatoes, pan-tried | 3/4 cup | 100 | 268 | 4 | 33 | 0.40 | 14 | 6 |
| Scalloped with cheese | 3/4 cup | 100 | 145 | 6 | 14 | 0.40 | 8 | 7 |
| Steamed before peeling | 1 med. | 100 | 80 | 2 | 19 | 0.40 | t | 0 |
| Potato chips | 10 | 20 | 110 | 1 | 10 | t | 7 | 4 |
Vegetables R-Z :
| Food | Measure | Grams | Calories | Protein | Carb | Fiber | Fat | Sat_fat |
| Radishes, raw | 5 small | 50 | 10 | t | 2 | 0.3 | 0 | 0 |
| Rutabagas, diced | 4 cups | 100 | 32 | t | 8 | 1.4 | 0 | 0 |
| Soybeans, unseasoned | 1 cup | 200 | 260 | 22 | 20 | 3.2 | 11 | 0 |
| Spinach, steamed | 1 cup | 100 | 26 | 3 | 3 | 1 | t | 0 |
| Squash, summer | 1 cup | 210 | 35 | 1 | 8 | 0.6 | t | 0 |
| Winter, mashed | 1 cup | 200 | 95 | 4 | 23 | 2.6 | t | 0 |
| Sweet potatoes, baked | 1 med. | 110 | 155 | 2 | 36 | 1 | 1 | 0 |
| Candied | 1 med. | 175 | 235 | 2 | 80 | 1.5 | 6 | 5 |
| Tomatoes, canned whole | 1 cup | 240 | 50 | 2 | 9 | 1 | t | 0 |
| Raw, 2 by 2 1/2 | 1 med. | 150 | 30 | 1 | 6 | 0.6 | t | 0 |
| Tomato juice, canned | 1 cup | 240 | 50 | 2 | 10 | 0.6 | t | 0 |
| Tomato catsup | 1 T. | 17 | 15 | t | 4 | t | t | 0 |
| Turnip greens, steamed | 1 cup | 145 | 45 | 4 | 8 | 1.8 | 1 | 0 |
| Turnips, steamed, sliced | 1 cup | 155 | 40 | 1 | 9 | 1.8 | t | 0 |
| Watercress, leaves and | | | | | | | | |
| stems, raw | 1 cup | 50 | 9 | 1 | 1 | 0.3 | t | 0 |

## Fruits

Fruits A-F :
| Food | Measure | Grams | Calories | Protein | Carb | Fiber | Fat | Sat_fat |
| Apple juice, fresh or | | | | | | | | |
| canned | 1 cup | 250 | 125 | t | 34 | 0 | 0 | 0 |
| Apple vinegar | 1/3 cup | 100 | 14 | t | 3 | 0 | 0 | 0 |
| Apples, raw | 1 med | 130 | 70 | t | 18 | 1 | t | 0 |
| Stewed or canned | 1 cup | 240 | 100 | t | 26 | 2 | t | 0 |
| Apricots, canned In syrup | 1 cup | 250 | 220 | 2 | 57 | 1 | t | 0 |
| Dried, uncooked | 1/2 cup | 75 | 220 | 4 | 50 | 1 | t | 0 |
| Fresh | 3 med. | 114 | 55 | 1 | 14 | 0.70 | t | 0 |
| Nectar, or juice | 1 cup | 250 | 140 | 1 | 36 | 2 | t | 0 |
| Avocado | 1/2 large | 108 | 185 | 2 | 6 | 1.80 | 18 | 12 |
| Banana | 1 med. | 150 | 85 | 1 | 23 | 0.9 | t | 0 |
| Blackberries, fresh | 1 cup | 144 | 85 | 2 | 19 | 6.60 | 1 | 0 |
| Blueberries, canned | 1 cup | 250 | 245 | 1 | 65 | 2 | t | 0 |
| Cantaloupe | 1/2 med. | 380 | 40 | 1 | 9 | 2.20 | t | 0 |
| Cherries, canned, pitted | 1 cup | 257 | 100 | 2 | 26 | 2 | 1 | 0 |
| Fresh, raw | 1 cup | 114 | 65 | 1 | 15 | 0.8 | t | 0 |
| Cranberry sauce, | | | | | | | | |
| sweetened | 1 cup | 277 | 530 | t | 142 | 1.2 | t | 0 |
| Dates, dried | 1 cup | 178 | 505 | 4 | 134 | 3.6 | t | 0 |
| Figs, dried, large, 2" by 1" | 2 | 42 | 120 | 2 | 30 | 1.9 | t | 0 |
| Fresh, raw | 3 med. | 114 | 90 | 2 | 22 | 1 | t | 0 |
| Stewed or canned | | | | | | | | |
| with syrup | 3 | 115 | 130 | 1 | 32 | 1 | t | 0 |
| Fruit cocktail, canned | 1 cup | 256 | 195 | 1 | 50 | 0.5 | t | 0 |
Fruits G-O :
| Food | Measure | Grams | Calories | Protein | Carb | Fiber | Fat | Sat_fat |
| Grapefruit, canned | | | | | | | | |
| sections | 1 cup | 250 | 170 | 1 | 44 | 0.5 | t | 0 |
| Grapefruit, fresh, | | | | | | | | |
| 5" diameter | 1/2 | 285 | 50 | 1 | 14 | 1 | t | t |
| Grapefruit juice | 1 cup | 250 | 100 | 1 | 24 | 1 | t | 0 |
| Grapes, American, as | | | | | | | | |
| Concord | 1 cup | 153 | 70 | 1 | 16 | 0.8 | t | 0 |
| European, as Muscat, Tokay | 1 cup | 160 | 100 | 1 | 26 | 0.7 | t | 0 |
| Grape juice, bottled | 1 cup | 250 | 160 | 1 | 42 | t | t | 0 |
| Lemon juice, fresh | 1/2 cup | 125 | 30 | t | 10 | t | t | 0 |
| Lemonade concentrate, | | | | | | | | |
| frozen | 6-oz. can | 220 | 430 | t | 112 | t | t | 0 |
| Limeade concentrate | | | | | | | | |
| frozen | 6-oz. can | 218 | 405 | t | 108 | t | t | 0 |
| Olives, green, canned | | | | | | | | |
| large | 10 | 65 | 72 | 1 | 3 | 0.8 | 10 | 9 |
| Ripe, canned, large | 10 | 65 | 105 | 1 | 1 | 1 | 13 | 12 |
| Oranges, fresh, | | | | | | | | |
| 3" diameter | 1 med. | 180 | 60 | 2 | 16 | 1 | t | t |
| Orange juice, fresh | 8 oz. or | 250 | 112 | 2 | 25 | 0.2 | t | 0 |
| Frozen concentrate | 6-oz. can | 210 | 330 | 2 | 78 | 0.4 | t | t |
Fruits P-Z :
| Food | Measure | Grams | Calories | Protein | Carb | Fiber | Fat | Sat_fat |
| Papaya, fresh | 1/2 med. | 200 | 75 | 1 | 18 | 1.8 | t | 0 |
| Peaches, canned, sliced | 1 cup | 257 | 200 | 1 | 52 | 1 | t | 0 |
| Fresh, raw | 1 med. | 114 | 35 | 1 | 10 | 0.6 | t | 0 |
| Pears, canned, sweetened | 1 cup | 255 | 195 | 1 | 50 | 2 | t | 0 |
| Raw, 3 by 2V | 1 med. | 182 | 100 | 1 | 25 | 2 | 1 | 0 |
| Persimmons, Japanese | 1 med. | 125 | 75 | 1 | 20 | 2 | t | 0 |
| Pineapple, canned, sliced | 1 large slice | 122 | 95 | t | 26 | 0.4 | t | 0 |
| Crushed | 1 cup | 260 | 205 | 1 | 55 | 0.7 | t | 0 |
| Raw, diced | 1 cup | 140 | 75 | 1 | 19 | 0.6 | t' | 0 |
| Pineapple juice, canned | 1 cup | 250 | 120 | 1 | 32 | 0.2 | t | 0 |
| Plums, canned in syrup | 1 cup | 256 | 185 | 1 | 50 | 0.7 | t | 0 |
| Raw, 2" diameter | 1 | 60 | 30 | t | 7 | 0.2 | t | 0 |
| Prunes, cooked | 1 cup | 270 | 300 | 3 | 81 | 0.8 | 1 | 0 |
| Prune juice, canned* | 1 cup | 240 | 170 | 1 | 45 | 0.7 | t | 0 |
| Raisins, dried | 1/2 cup | 88 | 230 | 2 | 82 | 0.7 | t | 0 |
| Raspberries, frozen | 1/2 cup | 100 | 100 | t | 25 | 2 | t | 0 |
| Raw, red | 3/4 cup | 100 | 57 | t | 14 | 5 | t | 0 |
| Rhubarb, cooked, | | | | | | | | |
| sweetened | 1 cup | 270 | 385 | 1 | 98 | 1.9 | t | 0 |
| Strawberries, frozen | 1 cup | 227 | 242 | 1 | 60 | 1.3 | t | 0 |
| Raw | 1 cup | 149 | 54 | t | 12 | 1.9 | t | 0 |
| Tangerines, fresh | I med. | 114 | 40 | 1 | 10 | 1 | t | 0 |
| Watermelon, 4 by 8" | 1 wedge | 925 | 120 | 2 | 29 | 3.6 | 1 | 0 |

## Breads, cereals and grains

Breads, cereals, and grains A-O :
| Food | Measure | Grams | Calories | Protein | Carb | Fiber | Fat | Sat_fat |
| Biscuits, 2 1/2" diameters | 1 | 38 | 130 | 3 | 18 | t | 4 | 3 |
| Bran flakes | 1 cup | 25 | 117 | 3 | 32 | 0.10 | t | 0 |
| Bread, cracked wheat | 1 slice | 23 | 60 | 2 | 12 | 0.10 | 1 | 1 |
| Rye | 1 slice | 23 | 55 | 2 | 12 | 0.10 | 1 | 1 |
| White, 20 slices, or | 1-lb. loaf | 454 | 1,225 | 39 | 229 | 9.00 | 15 | 12 |
| Whole-wheat | 1-lb. loaf | 454 | 1,100 | 48 | 216 | 67.50 | 14 | 10 |
| Whole-wheat | 1 slice | 23 | 55 | 2 | 11 | 0.31 | 1 | 0 |
| Corn bread of whole | | | | | | | | |
| ground meal | 1 serving | 50 | 100 | 3 | 15 | 0.30 | 4 | 2 |
| Cornflakes | 1 cup | 25 | 110 | 2 | 25 | 0.1 | t | 0 |
| Corn grits, refined, | | | | | | | | |
| cooked | 1 cup | 242 | 120 | 8 | 27 | 0.2 | t | 0 |
| Corn meal, yellow | 1 cup | 118 | 360 | 9 | 74 | 1.6 | 4 | 2 |
| Crackers, graham | 2 med. | 14 | 55 | 1 | 10 | t | 1 | 0 |
| Soda, 2 1/2 square | 2 | 11 | 45 | 1 | 8 | t | 1 | 0 |
| Farina | 1 cup | 238 | 105 | 3 | 22 | 8 | t | 0 |
| Flour, soy, full fat | 1 cup | 110 | 460 | 39 | 33 | 2.9 | 22 | 0 |
| Wheat (all purpose) | 1 cup | 110 | 400 | 12 | 84 | 0.3 | 1 | 0 |
| Wheat (whole) | 1 cup | 120 | 390 | 13 | 79 | 2.8 | 2 | 0 |
| Macaroni, cooked | 1 cup | 140 | 155 | 5 | 32 | 0.1 | 1 | 0 |
| Baked with cheese | 1 cup | 220 | 475 | 18 | 44 | t | 25 | 24 |
| Muffins of refined flour | 1 | 48 | 135 | 4 | 19 | t | 5 | 4 |
| Noodles | 1 cup | 160 | 200 | 7 | 37 | 0.1 | 2 | 2 |
| Oatmeal, or rolled oats | 1 cup | 236 | 150 | 5 | 26 | 4.6 | 3 | 2 |
Breads, cereals, and grains P-Z :
| Food | Measure | Grams | Calories | Protein | Carb | Fiber | Fat | Sat_fat |
| Pancakes, buckwheat, | | | | | | | | |
| 4" diam. | 4 | 108 | 250 | 7 | 28 | 0.1 | 9 | 0 |
| Wheat, refined flour, | | | | | | | | |
| 4" diam. | 4 | 108 | 250 | 7 | 28 | 0.1 | 9 | 0 |
| Pizza, cheese, 1/8 of | | | | | | | | |
| 14" diam. | 1 section | 75 | 180 | 8 | 23 | t | 6 | 5 |
| Popcorn, with oil and | | | | | | | | |
| salt | 2 cups | 28 | 152 | 3 | 20 | 0.5 | 7 | 2 |
| Puffed rice | 1 cup | 14 | 55 | t | 12 | t | t | 0 |
| Puffed wheat, | | | | | | | | |
| presweetened | 1 cup | 28 | 105 | 1 | 26 | 0.6 | t | 0 |
| Rice, uncooked, brown | 1 cup | 208 | 748 | 15 | 154 | 1.2 | 3 | 0 |
| Converted | 1 cup | 187 | 677 | 14 | 142 | 0.4 | t | 0 |
| White | 1 cup | 191 | 692 | 4.2 | 150 | 0.3 | t | 0 |
| Rice flakes | 1 cup | 30 | 115 | 2 | 26 | 0.1 | t | 0 |
| Rice polish | 1/2 cup | 50 | 132 | 6 | 28 | 1.2 | 6 | 0 |
| Rolls, breakfast, sweet | 1 large | 50 | 411 | 3 | 23 | 0.1 | 12 | 11 |
| of refined flour | 1 | 38 | 115 | 3 | 20 | t | 2 | 2 |
| whole-wheat | 1 | 40 | 102 | 4 | 20 | 0.1 | 1 | 0 |
| Spaghetti with meat sauce | 1 cup | 250 | 285 | 13 | 35 | 0.50 | 10 | 6 |
| with tomatoes and cheese | 1 cup | 250 | 210 | 6 | 36 | 0.50 | 5 | 3 |
| Spanish rice with meat | 1 cup | 250 | 217 | 4 | 40 | 1.20 | 4 | 0 |
| Shredded wheat biscuit | 1 | 28 | 100 | 3 | 23 | 0.70 | 1 | 0 |
| Waffles, 1/2" x 4 1/2" x 5 1/2" | 1 | 75 | 240 | 8 | 30 | 0.10 | 9 | 1 |
| Wheat germ | 1 cup | 68 | 245 | 17 | 34 | 2.50 | 7 | 3 |
| Wheat-germ cereal, | | | | | | | | |
| toasted | 1 cup | 65 | 260 | 20 | 36 | 2.50 | 7 | 3 |
| Wheat-meal cereal, | | | | | | | | |
| unrefined | 3/4 cup | 30 | 103 | 4 | 25 | 0.70 | 1 | 0 |
| Wheat, unground, | | | | | | | | |
| cooked | 3/4 cup | 200 | 275 | 12 | 35 | 4.40 | 1 | 0 |

## Soups: canned and diluted

Soups: canned and diluted :
| Food | Measure | Grams | Calories | Protein | Carb | Fiber | Fat | Sat_fat |
| Bean soups | 1 cup | 250 | 190 | 8 | 30 | 0.60 | 5 | 4 |
| Beef and vegetable | 1 cup | 250 | 100 | 6 | 11 | 0.50 | 4 | 4 |
| Bouillon, broth, consommé | 1 cup | 240 | 24 | 5 | 0 | 0 | 0 | 0 |
| chicken or turkey | 1 cup | 250 | 75 | 4 | 10 | 0 | 2 | 2 |
| Clam chowder, without milk | 1 cup | 255 | 85 | 5 | 12 | 0.50 | 2 | 8 |
| Cream soups (asparagus, celery, etc.) | 1 cup | 255 | 200 | 7 | 18 | 1.20 | 12 | 11 |
| Noodle, rice, barley | 1 cup | 250 | 115 | 6 | 13 | 0.20 | 4 | 3 |
| Split-pea soup | 1 cup | 250 | 147 | 8 | 25 | 0.50 | 3 | 3 |
| Tomato soup, diluted w/milk | 1 cup | 245 | 175 | 6 | 22 | 0.50 | 7 | 6 |
| Vegetable (vegetarian) | 1 cup | 250 | 80 | 4 | 14 | 0 | 2 | 2 |

## Desserts and sweets

Desserts and sweets :
| Food | Measure | Grams | Calories | Protein | Carb | Fiber | Fat | Sat_fat |
| Apple betty | 1 serving | 100 | 150 | 1 | 29 | 0.5 | 4 | 0 |
| Bread pudding with raisins | 3/4 cup | 200 | 374 | 11 | 56 | 0.20 | 12 | 11 |
| Cakes, angel food | 1 slice | 40 | 110 | 3 | 23 | 0 | t | 0 |
| Chocolate fudge w/ icing | 1 slice | 120 | 420 | 5 | 70 | 0.3 | 14 | 12 |
| Cupcake with icing | 1 | 50 | 160 | 3 | 31 | t | 3 | 2 |
| Fruit cake, 2" x 2" x 4" | 1 slice | 30 | 105 | 2 | 17 | 0.2 | 4 | 3 |
| Gingerbread, 2" cube | 1 slice | 55 | 180 | 2 | 28 | t | 7 | 6 |
| Plain, with no icing | 1 slice | 55 | 180 | 4 | 31 | t | 5 | 4 |
| Sponge cake, no icing | 1 slice | 40 | 115 | 3 | 22 | 0 | 2 | 2 |
| Candy, caramels | 5 | 25 | 104 | t | 19 | 0 | 3 | 3 |
| Chocolate creams | 2 | 30 | 130 | t | 24 | 0 | 4 | 4 |
| Fudge, plain, 1" x 1" | 2 pieces | 90 | 370 | t | 80 | 0.1 | 12 | 11 |
| Hard candies | 1 oz. | 28 | 90 | t | 28 | 0 | 0 | 0 |
| Marshmallows, large | 5 | 30 | 98 | 1 | 23 | 0 | 0 | 0 |
| Milk chocolate | 2-oz. bar | 56 | 290 | 2 | 44 | 0.2 | 6 | 6 |
| Chocolate syrup | 2 T. | 40 | 80 | t | 22 | 0 | t | t |
| Doughnuts, cake type | 1 | 33 | 135 | 2 | 17 | t | 7 | 4 |
| Gelatin, made with water | 1 cup | 239 | 155 | 4 | 36 | 0 | t | t |
| Honey, strained honey, strained | 2 T. | 42 | 120 | t | 30 | 0 | 0 | 0 |
| Ice cream, see | | | | | | | | |
| Dairy products | | | | | | | | |
| Ices, lime, orange, etc. | 1 cup | 150 | 117 | 0 | 48 | 0 | 0 | 0 |
| Jams, marmalades, | | | | | | | | |
| preserves | 1 T. | 20 | 55 | 0 | 14 | t | 0 | 0 |
| Jellies | 1 T. | 20 | 50 | 0 | 13 | 0 | 0 | 0 |
| Molasses, blackstrap | 1 T. | 20 | 45 | 0 | 11 | 8 | 0 | 0 |
| Cane, refined | 1 T. | 20 | 50 | 0 | 13 | 0 | 0 | 0 |
| Pie, apple, 1/2 of | | | | | | | | |
| 9" diam. pie | 1 slice | 135 | 330 | 3 | 53 | 0.1 | 13 | 11 |
| Cherry | 1 slice | 135 | 340 | 3 | 55 | 0.1 | 13 | 11 |
| Custard | 1 slice | 130 | 265 | 7 | 34 | 0 | 11 | 10 |
| Lemon meringue | 1 slice | 120 | 300 | 4 | 45 | 0.1 | 12 | 10 |
| Mince | 1 slice | 135 | 340 | 3 | 62 | 0.70 | 9 | 8 |
| Pumpkin | 1 slice | 130 | 265 | 5 | 34 | 8 | 12 | 11 |
| Puddings (see Dairy products) | | | | | | | | |
| Sugar, beet or cane | 1 cup | 200 | 770 | 0 | 199 | 0 | 0 | 0 |
| 3 teaspoons or | 1 T. | 12 | 50 | 0 | 12 | 0 | 0 | 0 |
| Brown, firm-packed, dark | 1 cup | 220 | 815 | 0 | 210 | 0 | | 0 |
| Syrup, maple | 2 T. | 40 | 100 | 0 | 25 | 0 | 0 | 0 |
| table blends | 2 T. | 40 | 110 | 0 | 29 | 0 | 0 | 0 |
| Tapioca cream pudding | 1 cup | 250 | 335 | 10 | 42 | 0 | 10 | 9 |

## Nuts and seeds

Nuts and seeds :
| Food | Measure | Grams | Calories | Protein | Carb | Fiber | Fat | Sat_fat |
| Almonds, dried | 1/2 cup | 70 | 425 | 13 | 13 | 1.8 | 38 | 28 |
| roasted and salted | 1/2 cup | 70 | 439 | 13 | 13 | 1.8 | 40 | 31 |
| Brazil nuts; unsalted | 1/2 cup | 70 | 457 | 10 | 7 | 2 | 47 | 31 |
| Cashews, unsalted | 1/2 cup | 70 | 392 | 12 | 20 | 0.9 | 32 | 28 |
| Coconut, shredded, | | | | | | | | |
| sweetened | 1/2 cup | 50 | 274 | 1 | 26 | 2 | 20 | 19 |
| unsweetened | 1/2 cup | 50 | 357 | 3.5 | 14.5 | 10.5 | 30.5 | 30.5 |
| Peanut butter, natural | 1/3 cup | 50 | 284 | 13 | 8 | 0.9 | 24 | 10 |
| Peanuts, roasted | 1/3 cup | 50 | 290 | 13 | 9 | 1.2 | 25 | 16 |
| Pecans, raw, halves | 1/2 cup | 52 | 343 | 5 | 7 | 1.1 | 35 | 25 |
| Sesame seeds, dry | 1/2 cup | 50 | 280 | 9 | 10 | 3.1 | 24 | 13 |
| Sunflower seeds | 1/2 cup | 50 | 280 | 12 | 10 | 1.9 | 26 | 7 |
| Walnuts, English, raw | 1/2 cup | 50 | 325 | 7 | 8 | 1 | 32 | 7 |

## Beverages

Beverages :
| Food | Measure | Grams | Calories | Protein | Carb | Fiber | Fat | Sat_fat |
| Alcoholic | | | | | | | | |
| Beer (4% alcohol) | 2 cups | 480 | 228 | t | 8 | 0 | 0 | 0 |
| Gin, rum, vodka, whiskey (86 proof) | 1 oz. | 28 | 70 | 0 | t | 0 | 0 | 0 |
| Wines, dessert (I 8.8% alcohol) | 1/2 cup | 120 | 164 | t | 9 | 0 | 0 | 0 |
| Table (12.2% alcohol) | 1/2 cup | 120 | 100 | t | 5 | 0 | 0 | 0 |
| Carbonated drinks | | | | | | | | |
| Artificially sweetened | 12 oz. | 346 | 0 | 0 | 0 | 0 | 0 | 0 |
| Club soda | 12 oz. | 346 | 0 | 0 | 0 | 0 | 0 | 0 |
| Cola drinks, sweetened | 12 oz. | 346 | 137 | 0 | 38 | 0 | 0 | 0 |
| Fruit-flavored soda | 12 oz. | 346 | 161 | 0 | 42 | 0 | 0 | 0 |
| Ginger ale | 12 oz. | 346 | 105 | 0 | 28 | 0 | 0 | 0 |
| Root beer | 12 oz. | 346 | 140 | 0 | 35 | 0 | 0 | 0 |
| Coffee, black, unsweetened | 1 cup | 230 | 3 | t | 1 | 0 | 0 | 0 |
| Tea, clear, unsweetened | 1 cup | 230 | 4 | 0 | 1 | 0 | t | 0 |