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 | 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 00 0 0 0 0 0 0 | 4.8 76.85.9 94.4 7.5 120 18.5 20.9 23.5 | 66 105675 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 2.31.2 5.4 | 1.4 5.92.5 11 | 22 9441 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 tablespoon1 tablespoon 1/2 cup | 5.4 7.8 .3 1 1.3 10.5 | .2 .3 0 00 0 | 17 25 0 0 4 30 |
| LimeLime Juice, fresh | 1 medium1 tablespoon 1/2 cup | 7.11.4 20.4 | 00 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, freshPapaya 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), 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 | 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 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 |
| 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 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 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 |
| 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 source: http://whatscookingamerica.net/NutritionalChart.htm | 35 75 |
Food Calorie Chart
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