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.[1] 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.[1]

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

[edit]

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

[edit]

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

[edit]

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

[edit]

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

[edit]

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

[edit]

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

[edit]

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

[edit]

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

[edit]

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

[edit]

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

[edit]

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

## See also

[edit]

* Food portal

* Food energy
* Food groups
* Nutrient contents of common foods
* Food labels
* Healthy diet
* Nutrition
* Human nutrition

## References

[edit]

1. ^ a b Home and Garden Bulletin, Number 72 United States Dept. of Agriculture (USDA) 1963, 2002