Food Nutrition Table

Food Nutrition Table Alcoholic Beverages
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Beer, light	12-ounce can or bottle	6.9	0	110
Beer, regular	12-ounce can or bottle	11.9	0	144
Beer, non-alcoholic	12-ounce can or bottle	12 to 16 (depending on brand)	0	60 to 90 (depending on brand)
Cocktails: (carbohydrates depend on recipe used) Alexander Bacardi Black Russian Bloody Mary Daiquiri Gin Rickey Gin & Tonic Grasshopper Mai Tai Manhattan Margarita Martini Mint Julep Old Fashioned Pina Colada Screwdriver Singapora Sling Tom Collins Whisky Sour White Russian	2.5 fluid ounces 2.5 fluid ounces 3 fluid ounces 5 fluid ounce 2 fluid ounces 7 fluid ounces 7.5 fluid ounces 2.25 fluid ounces 4.5 fluid ounces 2.5 fluid ounces 3 fluid ounces 2.5 fluid ounces 10 fluid ounces 4 fluid ounces 4.5 fluid ounces 7 fluid ounces 8 fluid ounces 7.5 fluid ounces 3 fluid ounces 3.5 fluid ounces			180 120 250 116 120 115 170 165 310 130 155 137 215 180 260 175 230 120 125 270
Distilled gin, rum, vodka, & whiskey (80 proof)	1 ounce	0	0	65
Liqueur, coffee (53 proof)	1 ounce	16.3	.1	117
Liqueur, creme de menthe (72 proof)	1 ounce	14	.1	125
Wine, red	1 wine glass (4 ounces)	1.7	0	91
Wine, white	1 wine glass (4 ounces)	1.7	0	86
Wine, rose	1 wine glass (4 ounces)	3.1	0	90
Wine, dessert	3 ounces	10.04	0	130
Wine, port	2 ounces	6	0	86
Beef
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Frankfurter, Beef	1 each	1.4	16.8	184
Ground Beef, extra lean (raw) Ground Beef, extra lean (raw) Ground Beef, lean (raw) Ground Beef, lean (raw) Ground Beef, regular (raw) Ground Beef, regular (raw) Ground Beef, extra lean (broiled or grilled)) Ground Beef, lean (broiled or grilled) Ground Beef, regular (broiled or grilled)	1 ounce 16 ounces (1 pound) 1 ounce 16 ounces (1 pound) 1 ounce 16 ounces (1 pound) 4 ounces (1/4 pound) 4 ounces (1/4 pound) 4 ounces (1/4 pound)	0 0 0 0 0 0 0 0 0	4.8 76.8 5.9 94.4 7.5 120 18.5 20.9 23.5	66 1056 75 1200 88 1408 264 290 328
Pepperoni	1 ounce 1 slice	0	13 2.33	148 27
Flank Steak (broiled or grilled)	1 ounce	0	1.7	43
Porterhouse Steak, prime grade (broiled or grilled)	1 ounce 8 ounces	0 0	2.5 20	55 440
Sirloin Steak, lean (broiled or grilled)	1 ounce 8 ounces	0 0	1.9 15	53 427
Tenderloin Steak or Roast (broiled or grilled)	1 ounce 8 ounces	0 0	1.9 15	51 406
T-Bone Steak (broiled or grilled)	1 ounce 8 ounces	0 0	2.1 16.8	50 402
Bread
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Bagel, plain Bagel, cinnamon raisin Bagel, egg Bagel, onion Bagel, poppyseed Bagel, sesame Bagel, whole wheat	1 bagel 1 bagel 1 bagel 1 bagel 1 bagel 1 bagel 1 bagel	71 76 69 74 68 69 70	1 2 1.5 1 6 4.5 4.5	320 350 330 330 360 350 360
Breads, all types, regular sliced	1 slice (1 ounce)	13	1	60 to 80
Bread, French and Sourdough	1 slice (1 ounce)	16.6	1	88
Bread, very thin sliced (diet)	1 slice	8	.5	40
Bread Crumbs, plain (dry)	1 cup	23	1	120
Eggroll Wrapper	1 each	4.5	0	23
English Muffin, plain (inc. sourdough)	1 each	27	1	135
Panko breading	1/2 cup		1	110
Pita Bread, white, whole wheat	1 (6.5" diameter)	28	2	150
Spring Roll Skins or Wrappers (Rice Paper)	2 ounces	41	1	200
Won Ton Wrapper	1 each	4.6	.1	23
Cereal
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
All Bran	1/2 cup		.9	79.2
Cheerios	1 cup		1.8	109.5
Corn Flakes	1 cup	24	.2	100
Corn Grits, white	1/4 cup uncooked 1 cup cooked		.5 .5	140 145
Frosted Flakes	3/4 cup		.2	119.2
Grape Nuts	1/2 cup		1.1	208
Kashi, puffed	3/4 cup		1	90
Rice Krispies	1 1/4 cups		.4	124.4
Rolled Oats (Oatmeal), quick	1 cup cooked 1 cup uncooked		2.3 5.1	145 311
Raisin Bran	1 cup		1.5	186
Shredded Wheat	2 biscuits		.6	156.4
Cheese
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
America, processed	1 ounce	.5	9	106
Blue Cheese, Danish	1 ounce	.7	8.1	100
Brie	1 ounce	.1	7	85
Camembert	1 ounce	.1	11.9	122
Cheddar, regular	1 ounce	.4	9.4	114
Cheddar, low fat	1 ounce	0	5	80
Chevre	1 ounce		7.1	88
Cottage Cheese, regular	1/2 cup	4	5	117
Cottage Cheese, 2% low-fat	1/2 cup	4	2	100
Cottage Cheese, fat-free	1/2 cup	3	0	70
Cream Cheese, regular	1 ounce 3-ounce package	.8 2.3	10 29.6	99 297
Cream Cheese, light or low fat	1 ounce	2	5	65
Cream Cheese, fat-free	1 ounce	2	0	27
Edam Cheese	1 ounce	.4	7.9	101
Feta Cheese, cow or sheep	1 ounce	1.2	6	75
Fontina Cheese	1 ounce	.4	8.8	110
Goat Cheese	1 ounce		9	103
Gorgonzota	1 ounce		9.6	109
Gouda	1 ounce	.6	8	101
Gruyere	1 ounce		9.2	117.1
Havarti	1 ounce	.3	10.4	117
Laughing Cow, Creamy Swiss, Light	1 wedge		2	35
Monterey Jack	1 ounce	.2	9	106
Mozzarella, whole milk	1 ounce	.6	6.1	80
Mozzarella, part skim, low moisture	1 ounce	.8	4.9	79.4
Parmesan Cheese	1 ounce	.9	7.3	111
Parmesan Cheese, grated	1 tablespoon 1 ounce	.2 1.1	2 8.5	23 129
Provolone	1 ounce	.6	7.7	100
Ricotta, whole milk	1 ounce	.9	3.7	49
Roquefort	1 ounce	.6	8.9	102
Swiss	1 ounce	1	7	100
Tofu, raw Tofu, firm	1 ounce 1/2 cup 1 ounce 1/2 cup	.5 2.3 1.2 5.4	1.4 5.9 2.5 11	22 94 41 183
Chocolate
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Chocolate, 62%, semi-sweet Chocolate, dark, 70%, bittersweet Chocolate, extra dark, 82% Chocolate, white Chocolate, unsweetened (baking) Chocolate Chips, semi-sweet	1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 tablespoon	17 14 12 15 9 10	9 12 13 10.5 15 4.5	140 170 180 162 135 80
Chocolate Syrup, fudge-type Chocolate Syrup, light	2 tablespoons 2 tablespoons	24 12	3 0	133 50
Hot Fudge Topping, regular	2 tablespoons	14	4	100
Cocoa, dry powder, unsweetened	1 tablespoon 1 cup	3 47	1 12	12 197
Coffee Drinks - Starbucks Coffee
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Starbucks, Carmel Frappuccino Coffee, no whip	16 fluid ounces			280
Starbucks, Carmel Frappuccino Coffee, whip	16 fluid ounces			430
Starbucks, Carmel Frappuccino Coffee only	16 fluid ounces			260
Starbucks, Caffe Latte, non-fat milk	16 fluid ounces			165
Starbucks, Caffe Latte, whole milk	16 fluid ounces		14	260
Starbucks, Caffe au Lait, whole milk	16 fluid ounces		8	140
Starbucks, Caffe au Lait, non-fat milk	16 fluid ounces		0	90
Starbucks, Caffe Americano, whole milk	16 fluid ounces		0	15
Starbucks, Caffe Mocha, whole milk, whip	16 fluid ounces		22	400
Starbucks, Caffe Mocha, non-fat milk, whip	16 fluid ounces		12	330
Starbucks, Caffe Mocha, non-fat milk, no whip	16 fluid ounces		2	220
Starbucks, Cappuccino, whole milk	16 fluid ounces		8	150
Starbucks, Cappuccino, non-fat milk	16 fluid ounces		0	100
Condiments  - Cooking Ingredients
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Baking Powder, double-acting Baking Soda	1 teaspoon 1 teaspoon	2 0	0 0	8 0
Beef Broth or Stock, fat-free	1 cup		0	16.8
Cornstarch	1 tablespoon	7.3	0	30
Cream of Mushroom Soup, 98% fat-free Cream of Mushroom Soup, regular	1/2 cup 1/2 cup	9 9	2.5 6	70 100
Cream of Tartar	1 teaspoon	.6	0	2
Gelatin, unflavored Gelatin, flavored, sugar-free	1 package (Knox) 1 (.6-ounce) pkg	0 0	0 0	25 6
Horseradish. prepared	1 teaspoon	0	0	5
Ketchup (Catsup)	1 tablespoon 1 cup	4 64	0 0	15 240
Mayonnaise, regular Mayonnaise, light Mayonnaise, reduced fat Mayonnaise, fat free Mayonnaise, Weight Watchers, light	1 tablespoon 1 tablespoon 1 tablespoon 1 tablespoon 1 tablespoon	0 1 2 2 1	11 5 0 0 5	100 50 20 11 50
Mustard, Dijon	1 tablespoon	1	0	18
Mustard, yellow	1 tablespoon	1	.1	10
Olives, Kalamata, pitted Olives, Spanish, green with pimiento	4 olives 2 olives	2 1	4.5 1	45 15
Onion Powder Onion Salt Onion Soup Mix, dry	1 teaspoon 1 teaspoon 1 package (4 tablespoons)	1.8 .4 24	0 0 2	5 1 118
Nori, toasted seaweed	1 sheet	2	0	10
Pickle, bread & butter, slices Pickle, dill Pickle, sweet Pickle, relish sweet	1 ounce 1 medium (3 3/4") 1 large (3") 1 tablespoon	4.7 2.7 11.1 5.1	.1 1 .1 .1	20 12 41 21
Salsa	2 tablespoons 1 cup	1 16	0 0	6 48
Sour Cream, regular Sour Cream, light Sour Cream, fat-free	2 tablespoons (1 ounce) 2 tablespoons (1 ounce) 2 tablespoons (1 ounce)	2 2 2	6 3 0	61 40 20
Soy Sauce	1 tablespoon 1/4 cup	1 3.2	0 .1	11 35
Vanilla Extract	1 teaspoon	.3	0	10
Vinegar, cider Vinegar, balsamic Vinegar, raspberry Vinegar, rice	1 tablespoon 1 tablespoon 1 tablespoon 1 tablespoon	.4 .6 .7 .6	0 0 0 0	2 5 7 2
Wasabi, powder	1/4 ounce	4.9	0	24
Worcestershire Sauce	1 teaspoon	1	1	5
Yeast, Bakers, active-dry Yeast, Bakers, rapid rise	1/4 ounce 1/4 ounce	2.7 3	.3 0	20 20
Crackers
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Graham	2 full crackers (8 squares) 1 cup crushed	24	3	140 55.3
Melba Toast, plain	1 round	3	.4	11.7
Norwegian Flat Bread	1 each		.1	21.2
Rye Krisp	2 triple crackers	11	.1	45
Saltines	5 crackers 1 oyster cracker 1 cup crushed	11	2 .1 8.3	70 4.3 303.8
Wasa rye crisp bread	1 each		.1	36.6
Dairy
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Buttermilk, dry Buttermilk, 1% fat	1 tablespoon 1 cup	3.2 11.7	.4 2	25 99
Chocolate Milk, regular Chocolate Milk, low fat 2% Chocolate Milk, low fat 1% Chocolate Milk, fat free	1 cup 1 cup 1 cup 1 cup	26 26 26 26	8 5 3 2	210 180 160 150
Coconut Milk, regular, canned Coconut Milk, light, canned	1 tablespoon 1 tablespoon	.4 .1	3.2 1	30 10
Condensed Milk	1/3 cup	56	8	320
Cream, half & half Cream, 25% fat Cream, whipping, heavy	1 cup 1 cup 1 cup	10.4 8.3 6.6	27.8 59.8 88	315 583 821
Evaporated Milk, whole Evaporated Milk, skim	1/2 cup 1/2 cup	12 14	10 .3	170 100
Milk, whole Milk, 2% fat Milk, 1% fat Milk, fat-free or skim	1 cup 1 cup 1 cup 1 cup	11.4 11.7 11.7 11.9	9 5 2.6 .4	157 121 102 86
Sour Cream, regular Sour Cream, light Sour Cream, fat-free	2 tablespoons (1 ounce) 2 tablespoons (1 ounce) 2 tablespoons (1 ounce)	2 2 2	6 3 0	61 40 20
Soy Milk	1 cup	4.3	4.6	79
Yogurt, Plain (regular) Yogurt, Plain (low fat) Yogurt, Plain (non fat)	1 cup 1 cup 1 cup	10.6 16 16	7 4 0	139 144 127
Eggs
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Egg, large	1	.6	5	75
Egg White, large Egg Whites	1 egg white 1 cup egg whites	.3 2.5	0 0	17 121
Egg Yolk, large	1	.3	5	59
Egg Substitute, liquid	1/4 cup (equals 1 egg)	1	0	25
Fats, Oils & Spreads
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Butter, regular	1 teaspoon 1 tablespoon 1/4 cup 1/2 cup - 1 stick or cube (4 oz)	0 0 0 0	4 11 44 92	33 100 400 813
Butter, whipped	1 tablespoon	0	8	67
Ghee	1 ounce	0	28	249
Lard	1 tablespoon 1 cup	0 0	12.8 205	115 1849
Oils - canola, corn, olive, safflower, soybean, sesame, grapeseed	1 teaspoon 1 tablespoon	0 0	5 14	40 120
Oils - almond, walnut, hazelnut, sesame, truffle (white & black)	1 tablespoon	0	14	120
Peanut Butter, smooth Peanut Butter, chunk style Peanut Butter, reduced fat	2 tablespoons 2 tablespoons 2 tablespoons	6.6 7 6	17 16 12	188 188 180
Shortening, vegetable, regular, or butter flavor	1 tablespoon	0	12.8	110
Flour
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
All-Purpose Flour, unsifted	1 cup (120 gm) 1/4 cup (30 gm) 1 tablespoon (7.5 gm)	88 22 5.5	0 0 0	400 100 25
Bread Flour	1 cup	99	2	495
Cake Flour	1 cup	88	0	400
Corn (Semolina) Flour	3 tablespoons	23	0	110
Oat Flour, blend	1 cup	81	3	390
Potato Starch	1 tablespoon	10	0	40
Rice Flour	1 cup	124	4	560
Rye Flour, light Rye flour, dark	1 cup 1 cup	82 88	1 1	374 440
Soy Flour. low fat	1 cup	33.4	2.4	287
Tapioca Flour	1/4 cup	26	0	100
Whole Grain Flour	1 cup	87	2	407
Fruits
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Apple, fresh	1 medium	21.1	.1	81
Apple cider, canned or bottled Apple juice, unsweetened	6 ounces 6 ounces	20 21.7	0 0	85 87
Applesauce, canned, unsweetened	1/2 cup	15	.2	56
Apricots, fresh	3 medium	11.8	.4	51
Avocado, fresh	1 ounce 1/4 medium 1 medium 1/2 cup, pureed	2.1 3 14 8.5	5 5 30 2.8	46 55 324 185
Banana, fresh	1 medium 1/2 cup mashed	26.7 26.4	.6 .6	105 104
Blackberries, fresh	1/2 cup	9.2	.3	37
Blueberries, fresh	1/2 cup	10.2	.3	41
Boysenberries, fresh	1/2 cup	9.2	.3	37
Cantaloupe, fresh	1/2 medium 1/2 cup cubed	22.3 6.7	.7 .2	94 29
Cherries, sweet w/o pits, fresh Cherries, sour w/o pits, fresh	1/2 cup 1/1 cup	12 9.4	.7 .2	52 39
Cherries, dried, tart	1/4 cup	43	0	140
Cherry, Maraschino	1 each	2	0	8
Cranberries, whole, fresh	1/2 cup	6	.1	23
Cranberry Juice, cocktail	6 ounces	26	0	110
Cranberry Sauce, canned, sweetened	1/2 cup	53.7	0	209
Currents, dried	1 cup	107	0	408
Dates, pitted, fresg	1 cup pitted & chopped 1 date	134 6	.7 0	502 23
Figs, fresh Figs, dried	1 small 1 medium 1 large 10 figs	8 10 12 122.2	0 0 0 2.2	30 37 47 477
Grapefruit, pink or red	1/2 medium 1/2 cup sections w/juice	16 11.1	.1 .1	60 43
Grapefruit Juice, fresh	6 ounces	17	.1	72
Grapes, fresh	1 cup	15.8	.3	62
Grape Juice, canned or bottled	1 cup	37.8	.2	154
Honeydew Melon, fresh	1/10 medium 1/2 cup cubed	11.8 7.8	.1 .1	46 30
Kiwifruit, fresh	1 medium 1 large	11.3 13.5	.3 .4	46 55
Lemon, fresh Lemon Peel (Zest) Lemon Juice, fresh	1 medium 1 large 1 teaspoon 1 tablespoon 1 tablespoon 1/2 cup	5.4 7.8 .3 1 1.3 10.5	.2 .3 0 0 0 0	17 25 0 0 4 30
Lime Lime Juice, fresh	1 medium 1 tablespoon 1/2 cup	7.1 1.4 20.4	0 0 0	20 4 33
Mango, fresh	1 medium 1/2 cup sliced	35.2 14	.6 .2	135 54
Nectarines, fresh	1 medium 1/2 cup sliced	16 8.1	.6 .3	67 34
Orange, navel, fresh Orange Peel, Zest	1 medium 1 teaspoon 1 tablespoon	15.4 .5 1.5	.2 0 0	62 0 0
Orange Juice, fresh Orange Juice, Fresh Orange Juice, canned or bottled	6 ounces 1/4 cup 6 ounces	19.3 6.4 18.4	.4 .1 .3	83 27.6 78
Papaya, fresh Papaya Nectar, canned or bottled	1 medium 1/2 cup cubed 6 ounces	29.8 6.9 27.2	.4 .1 3	117 27 107
Peach, fresh	1 medium	9.7	.1	37
Peach, canned in light syrup Peach, canned in water	halves halves	18 7.5	.1 .1	68 29
Pear, fresh	1 medium or large	25.1	.7	98
Pear, canned in light syrup	halves	19	.1	72
Pear Nectar	halves	16	.1	62
Pineapple, fresh, trimmed	1 slice (3/4" thick) 1/2 cup diced	10.4 9.6	.4 .3	42 39
Pineapple canned water-packed	1 cup (crushed, sliced or chunks) 1 slice or ring		.2 0	78.7 15
Pineapple Juice, canned or bottled	6 ounces	25.8	.2	104
Plum, fresh, pitted	1 ounce	3.7	.2	16
Pomegranate, fresh Pomegranate Juice	1 pomegranate (3-3/8" dia) 8 ounces	36 38	0 0	105 150
Prickly Pear, fresh	1 medium	9.9	.5	42
Prunes, dried	10 each	52.7	.4	201
Prune Juice, canned	6 ounces	33.5	.1	136
Raisins, seedless	1/2 cup (not packed) 1/2 cup (packed)	57.5 65.6	.3 .4	219 249
Raspberries, fresh Raspberry Juice, canned or bottled	1/2 cup 8 ounces	7.1 30	.3 0	31 120
Strawberries, fresh	8 berries 1/2 cup	5.2	0 .3	50 23
Tangerine, fresh	1 medium	9.4	.2	37
Watermelon, fresh	1/2 cup diced	5.7	.3	25
Herbs & Spices
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Allspice, ground	1 teaspoon 1 tablespoon	1.4 4.3	.2 .5	5 16
Basil, Fresh Basil, Dried	2 tablespoons 1 teaspoon	0 .9	0 0	1 2
Bay Leaf	1 teaspoon 1 tablespoon	.2 1.4	0 .2	2 6
Capers, drained	1 tablespoon	0	0	2
Chili Powder	1 teaspoon 1 tablespoon	1.4 4.1	.4 1.3	6 24
Cinnamon, ground	1 teaspoon 1 tablespoon	1.8 5.4	.1 .2	6 18
Cloves, ground	1 teaspoon 1 tablespoon	1.4 4	.4 1.3	7 21
Coriander Leaf (Cilantro), dried Coriander Seed	1 teaspoon 1 tablespoon 1 tablespoon	.3 .9 2.8	0 .1 .9	2 5 15
Cumin Seeds	1 tablespoon	2.7	1.3	23
Curry Powder	1 teaspoon 1 tablespoon	1.2 3.7	.3 .9	6 20
Dill Weed, dried Dill Weed, fresh Dill Seeds	1 teaspoon 1 tablespoon 1 cup sprigs 1 tablespoon	.6 1.7 .6 3.6	0 1 .1 1	3 8 4 20
Garlic Powder Garlic Salt	1 teaspoon 1 tablespoon 1 teaspoon	1.1 6.1 .4	0 .1 0	9 28 3
Ginger, ground	1 teaspoon 1 tablespoon	1.3 3.8	.1 .3	6 19
Ginger Root	1 ounce 5 slices	4.3 1.7	.2 .1	20 8
Marjoram, dried	1 teaspoon 1 tablespoon	.4 1	.0 1	2 5
Nutmeg, ground	1 teaspoon 1 tablespoon	1.1 3.5	.8 2.5	11 37
Oregano, dried	1 teaspoon 1 tablespoon	1 3	.1 .3	6 18
Paprika	1 teaspoon 1 tablespoon	1.2 3.9	.3 .9	6 20
Parsley, fresh Parsley, dried	10 sprigs 1/2 cup, chopped 1 tablespoons	.7 2.1 .7	0 .1 .6	4 10 4
Pepper, Black, ground Pepper, Red Or Cayenne, ground Pepper, White	1 tablespoon 1 tablespoon 1 tablespoon	4.2 3 4.9	.2 .9 .2	16 17 21
Rosemary, fresh Rosemary, dried	1 tablespoon 1 tablespoon	0 2.1	.1 .5	2 11
Saffron	1 teaspoon	.5	0	2
Sage, ground	1 teaspoon 1 tablespoon	.4 1.2	.1 .3	2 6
Salt, iodized or non-iodized	1 teaspoon 1 tablespoon	0 0	0 0	0 0
Thyme, dried Thyme, fresh	1 teaspoon 1 tablespoon 1 teaspoon	.9 2.6 0	.1 .3 0	4 12 1
Lamb
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Lamb, blade chop	1 chop	0	6	128
Lamb, ground	4 ounces	0	26.5	318.7
Lamb, loin chop (lean)	3 ounces	0	5.3	124
Lamb, rib chop  (lean)	3 ounces	0	7	136
Lamb, shoulder (lean)	3 ounces	0	4.9	116
Meats, Misc.
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Braunschweiger (liver sausage)	1 ounce	1	9	100
Deer, Tenderloin	3 ounces	0	2	127
Elk, Tenderloin	3 ounces	0	2.9	138
Pepperoni	1 ounces	1.1	11.3	130
Polish Kielbasa (Healthy Choice)	2 ounces	6	2.5	80
Smoked Sausage (Healthy Choice)	2 ounces	6	2.5	80
Smoked Kielbasa (Polish, Turkey & Beef)	2 ounces	2.2	9.9	127
Nuts & Seeds
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Almonds, whole, dry roasted	1 each 1 ounce 1 cup, ground 1 cup, whole	.2 6.1 20.6 31	.5 13.8 47 70.7	6 161 546 822
Almonds, sliced Almonds, slivered	1 cup 1 cup	19.9 23.4	45.5 53.4	529 621
Brazilnuts, whole, shelled Brazilnuts, whole, shelled	1 ounce (6-8 nuts) 1 cup	3.5 17	19 93	183 918
Caraway Seeds	1 teaspoon 1 tablespoon	1.1 3.3	.3 1	7 22.3
Cashews, dry roasted	1 ounce 1 cup (halves & whole)	9 45	13 63	162 796
Fennel Seeds	1 teaspoon 1 tablespoon	1.1 3	.3 .9	7 20
Filberts (hazelnuts), whole Filberts (hazelnuts), chopped	1 each 1 ounce 1 cup 1 cup	4.4 20.7 17.6	.8 18 84 72	8.7 179 853 727
Macadamia, whole & halves	1 ounce (10-12 nuts)	3.9	21	199
Peanuts, cooked & shelled	1 ounce 1/2 cup	6 12	6.2 36	90.2 414
Peanuts, dry roasted	1 ounce	5	14	160
Peanut Butter, creamy or smooth	2 tablespoons	6.6	16	189
Peanut Butter, reduced-fat	2 tablespoons	15	2.5	100
Pecan, halves	1 ounce (20 nuts)	5	20.4	190
Pine Nuts	1 ounce 1 tablespoon	4 1.4	14 5	146 51
Pistachios	1-ounce (47 nuts) 1 cup	7 31.8	13.7 61.9	164 739
Poppy Seeds	1 teaspoon 1 tablespoon	1 2	1.3 3.9	14.9 46.9
Sesame Seeds, toasted	1 teaspoon 1 tablespoon	.9 2.1	1.5 4.5	10 52
Tahini (sesame butter)	1 tablespoon	4	8	95
Walnuts	1-ounce (14 halves) 1 cup (50 halves) 1 cup (chopped or pieces)	5.2 18.3 22	17.5 62 74	142 784.8 770
Pasta, Noodles, Rice & Grains - NOTE: 2 ounces dried pasta = 1 cup cooked pasta
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Barley, raw	1 ounce 1 cup	20.8 135.2	.7 4.2	100 651
Bulgur (Tabbouleh)	1 cup dry 1 cup cooked	106.2 33.8	1.9 .4	479 152
Couscous	1 cup dry 1 cup cooked	142.5 41.6	1.2 .3	692 201
Noodles (Chinese chow mein)	1 cup	25.9	13.8	237
Noodles (Japanese soba, somen, rice)	2 ounces dry	46	.3	200
Pasta (egg noodles, linguine, macaroni, spaghetti, spials, lasagne, etc.)	2 ounces dry	42.6	1	212
Rice, arborio	3 tablespoons dry 1 cup cooked	34 53.4	.4 .5	150 241
Rice, brown long-grain	1 cup dry 1 cup cooked	142.9 44.8	5.4 1.8	684 216
Rice, white long grain (parboiled or instant)	1 cup dry 1 cup cooked	79.4 35.1	.3 .3	360 161
Rice (glutinous or Sushi)	1 cup dry 1 cup cooked	151.1 50.8	1 .5	685 234
Rice, wild	1 cup raw 1 cup cooked	119.8 35	1.7 .6	571 166
Pork
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Bacon, cured, raw	1 ounce 1 thick slice (1.3 ounce)	.0 .3	16.3 17.1	158 174
Bacon, cooked	1 thin slice (.2 ounce) 1 thick slice (.4 ounce)	.07 .1	2.09 4.8	27 58
Bacon Bits Bacon Bits, Imitation	1 tablespoon 1 teaspoon	0 2	2 .4	30 26
Bacon, Canadian style	1-ounce slice (unheated)	.5	2	45
Bologna, pork	1 slice (1 ounce)	1	9	80
Bratwurst (fully cooked)	2-ounce link	1	16	170
Ham, cured (butt, lean)	3.5 ounces	3.3	5	159
Ham, fresh (lean)	1 ounce slice	.6	2.3	45
Luncheon meat, beef/pork	1 ounce slice		6.11	76
Pork Chop, cooked and trimmed of fat center cut top loin chops rib chops	2.5 ounces 3 ounces 3 ounces	0 0 0	7.5 6.9 8.3	166 171 186
Pork Sausage	1 link (raw) 1 patty (raw)	0 0	3.7 7.7	44 92
Pork Roast, cooked and boneless Loin (tenderlooin) Roast Rib Roast	3 ounces 3 ounces	0 0	5.7 8.6	165 182
Spare Ribs, roasted	6 medium	0	35	396
Tenderloin Roast (lean and roasted)	3 ounces 1 pound	0 0	4.1 21.8	130 740.8
Poultry
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Chicken Broth or Stock, fat-free	1 cup	0	.5	5
Chicken Breast (w/o skin)	1/2 breast	0	3	142
Chicken Leg (w/o skin)	1 leg or drumstick	0	2	76
Chicken Meat, roasted	1 cup (chopped or diced)	0	8	241
Chicken, whole, meat only, raw	2 pounds	0	24	1006
Chicken Thigh (w/o skin)	1 thigh	0	6	109
Chicken Hotdog	1		9	116
Turkey breast, processed Turkey breast, BBQ Turkey breast, roasted Turkey breast, smoked Turkey breast, white meat, no skin Turkey, dark meat, no skin	1 ounce 3.5 ounce 3.5 ounce 3.5 ounce 3 ounce 3 ounce	0 0 0 0 0 0	2 5 3 4 5 7	51 135 115 120 120 140
Turkey hot dog	1		8	102
Turkey, ground	4 ounces 1 pound		9.4 37.5	169.9 675.9
Turkey Kielbasa, 95% fat free	2 ounces		3	70
Seafood
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Anchovy Fillets	5 medium each (appx .7 oz)	0	2	42
Caviar	1 ounce		4.4	72
Clams, raw	1 each small 1 each medium 1 cup w/liquid 9 large or 20 small 1 pound w/shells		.1 .1 2.2 1.7 .7	6.7 10.7 168 133 50.3
Clams, canned	1 cup w/liquid		3.1	236.8
Clams Juice, canned or bottled	1 tablespoon 1 cup	0	0 0	0 4.8
Cod	3.5 ounces		.3	85
Crab Meat, cooked (Dungeness, Blue, King & Lump)	3 ounces 1 pound 1 whole crab	.6 3.3	1 4.4 1.6	90 391 139.7
Flounder/Sole	3.5 ounces		.5	68
Grouper	3.5 ounces		1	87
Halibut	3 ounces 6 ounces 1/2 fillet		1.9 3.8 4.7	93.5 187 224
Lobster	1  ounce 3.5 ounces		1 2	33 91
Mussels, w/o shells	1 ounce 3 ounces		.6 1.9	24.4 73
Oysters, Pacific raw	1 medium 4 ounces		1.2 2.3	40.5 81
Oysters, Eastern raw	1 medium		.2	8.2
Red Snapper	3.5 ounces		2	93
Salmon, Atlantic Salmon, Atlantic	3 ounces 1 pound 2 pounds		9.2 34.8 69.6	155.6 612.5 1225
Salmon, Chinook Samon, Coho Salmon, Chum Salmon, Sockeye	3 ounces 3 ounces 3 ounces 3 ounces		8.9 5 3.2 7.3	153 124 102 142.8
Salmon, smoked	3.5 ounces		9	176
Salmon, pink canned	3 ounces 1 can (14 3/4-oz)		5 27.4	118 630.5
Scallops, raw	2 large or 5 small 3 ounces 1/2 pound		.2 .6 1.6	26.4 74.8 199.4
Shrimp or Prawns	1 small each 1 medium each 1 large 3 ounces		.1 .1 .1 1.5	5.3 6.4 7.4 90
Shrimp, canned & drained	1 ounce		.3	25
Trout, Rainbow	3.5 ounces		11	195
Tuna, fresh	3.5 ounces		8	177
Tuna, solid white, canned in water	2 ounces 3-ounce can or pouch 7-ounce can or pouch	0 0 0	1 1 2	70 90 180
Snacks
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Beef Jerky	1 piece	2	5	82
Popcorn, 94% fat free (average most brands)	1/2 (1.5 oz) microwave package 1 (3 oz) microwave package	28 56	2.5 5	130 260
Popcorn, popped without oil or butter	1 ounce dry or 1 quart popped	20	1	109
Sugar and Sweeteners
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Corn Syrup, light	2 tablespoons		0	120
Honey	1 tablespoon	16	0	60
Molasses, dark, unsulphured	1 tablespoon	16	0	60
Sugar, granulated	1 teaspoon (level) 1 tablespoon 1 cup 1 cube 1 packet (2 ounces)	4 11.9 199 2.5 6	0 0 0 0 0	15 46 770 9 23
Sugar, Bakers or superfine	1 teaspoon		0	15
Sugar, brown	1 teaspoon 1 tablespoon 1/4 cup, packed 1/2 cup, packed	4 12 48 96	0 0 0 0	17 41 164 328
Sugar, powdered or confectioners, unsifted	1 tablespoon 1 cup	8 119	0 .1	31 462
Syrup, Maple	1 tablespoon		0	50
Sushi Rolls NOTE:  As with any hand-crafted food, a similar sushi item made by two different sushi chefs may have different proportions of ingredients, and therefore different values for calories, fat, and carbohydrates.
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Maki Rolls (Typical cylindrical rolls of sushi) - Estimates are per entire roll, not each individual piece.
Avocado Roll	1 roll (appx 6 to 7 pieces)	28	5.7	140
California Roll	1 roll (appx 6 to 7 pieces)	38	7	255
Cucumber Roll	1 roll (appx 6 to 7 pieces)	30	0	136
Philadelphia Roll (salmon, cream cheese, avocado)	1 roll (appx 6 to 7 pieces)	30	5	319
Salmon & Avocado	1 roll (appx 6 to 7 pieces)	42	8.7	304
Shrimp Tempura roll	1 roll (appx 6 to 7 pieces)	64	21	508
Spicy Tuna Roll	1 roll (appx 6 to 7 pieces)	26	11	290
Spider Roll (fried soft-shell crab):	1 roll (appx 6 to 7 pieces)	38	12	317
Nigiri sushi (Raw fish/seafood on top of small bed of rice) - Estimates are per piece.
Abalone Tuna	1 piece over rice	29.1	1	45
Bluefin Tuna	1 piece over rice	8.2	.7	50
Flounder	1 piece over rice	9	.2	43
Octopus	1 piece over rice	8.9	.3	53
Salmon	1 piece over rice	8.2	1.6	56
Salmon Roe	1 piece over rice	8.2	.5	39
Sea Bass	1 piece over rice	8.2	.3	41
Sea Urchin	1 piece over rice	8.2	1.1	64
Squid	1 piece over rice	8l7	.2	43
Tamago (Japanese Omelet )	1 piece over rice	13.2	2	75
Yellowtail Tuna	1 piece over rice	8.2	8	51
Edamame (Green beans)	1/2 cup	9	3	100
Pickled Ginger	1 serving (.5 ounce)	2	0	9
Toasted Nori Seaweed	1 sheet	2	0	10
Miso Soup (no tofu added)	1 cup	4.9	1	40
Seasoned Sushi Rice (cooked with rice vinegar and sugar)	1 cup	36.7	.3	170
Vegetables
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Arugula, raw	1 pound 1 oz 1/2 cup	17.7 1.1 0	0 0 0	104 7 2
Artichoke, globe	1 medium (11.3 oz) 1 large (14.3 oz)	13. 17	0 0	60 76
Artichoke hearts, canned & marinated	3.5 oz	6	1.5	225
Asparagus, raw	1 pound 4 spears	8.9 2.1	.5 .1	54 13
Beans, green (fresh) Beans, green (canned) & drained	1/2 cup 1/2 cup	4.9 5.1	.2 .1	22 23
Beans, black, canned	1/2 cup 15-ounce can	17 34	.5 1	100 200
Beans, Garbanzo (chick peas), canned	1/2 cup 15.5-ounce can	19 38	1 2	80 160
Beans, Kidney, canned	1/2 cup	19	.4	104
Beans, White, canned	1/2 cup 15-ounce can	19 38	.5 1	110 220
Beans, lentils, cooked/boiled	1/2 cup	19.9	.4	115
Beans, Lima, cooked/boiled	1/2 cup	20.1	.3	104
Beans, refried, canned, regular	1/2 cup	21	1.2	121
Beans, refried vegetarian	1/2 cup	15	1	70
Beans, navy, cooked	1/2 cup	24	.5	129
Beets	2 medium 1/2 cup sliced	16.3 6.8	.2 .1	71 30
Broccoli	1 medium stalk or spear 1/2 cup chopped	7.9 2.3	.5 .2	42 12
Brussel Sprouts	1 sprout	1.8	.1	8
Cabbage, Chinese raw	1/2 cup shredded	.8	.1	5
Cabbage, green raw	1/2 cup shredded	1.9	.1	28
Cabbage, red raw	1/2 cup shredded	2.1	.1	10
Carrot, raw	1 baby 1 medium 1 large	1 6 7	0 0 0	5 25 30
Cauliflower	1 medium head 1 floweret	30 1	1 0	144 3
Celery	1 large stalk or rib 1 medium stalk or rib 1 small stalk or rib	2 1 1	0 0 0	9 6 2
Chiles, green, canned	2 tablespoons	2	0	10
Corn, fresh, yellow or white, raw	1/2 cup kernels 1 medium ear (90 g) 1 large ear (146 g)	14.6 18 32	.9 1 3	66 80 155
Corn, cream style	1/2 cup	23.2	.5	93
Cucumber	1 medium to large	8.8	.4	39
Eggplant, raw	1 medium	6.4	.1	27
Endive	1/2 cup chopped 1 head	.8 17.2	.1 1	4 86
Garlic	1 clove	1	0	4
Greens (Collards), raw Greens (Collards), boiled drained	1/2 cup chopped 1/2 cup chopped	1.3 3.9	0 1	6 17
Jicama (Yam Bean Tuber)	1 ounce 1 pound untrimmed	2.5 36.5	.1 .3	12 170
Lettuce, Bibb, Boston or Butterhead Lettuce, Iceberg Lettuce, Coss or Romaine	1 head 7.75 oz) 1 medium head (1.25 lbs) 1 inner leaf (.4 oz)	.4 11.3 .2	3.8 .1 0	21 70 2
Mushrooms, (white or brown) raw	5 medium 1/2 cup pieces or slices	3 1.5	0 0	20 15
Mushrooms (Portabella) raw	1 large cap	3	0	20
Mushroom Pieces, canned & drained	1/2 cup	4	.4	21
Okra, raw Okra, cooked/boiled & drained Okra, frozen	8 pods 8 pods 10-oz package	7.3 6.1 18.8	.1 .1 .7	36 27 85
Onion, yellow, white, red, & sweet	1 large 1 medium 1/2 cup, chopped 1 tablespoons, chopped 1 thin slice 1 medium slice (1/8") 1 large slice (1/4")	15 9 7 .9 .9	.2 .1 .1 0 0	65 40 30 4 4 6 16
Onions, green	1 cup chopped 1 large 1 medium (4 1/8" long) 1 small (3" long)	2	0 0 0 0	32 8 5 2
Onion, dried or dehydrated	1 tablespoon 1/4 cup	4.2 11.7	0 .1	16 45
Peas, green, snap	1/2 cup 1 cup	10 20	2 .5	67 110
Peas, black-eyed (cooked)	1/2 cup		.5	99
Peas, split peas	1/4 cup dry		0	110
Peas, Snow or Sugar	1/2 cup		0	34
Pepper, bell	1 medium 2 tablespoons minced 1/2 cup chopped	7 .5 4	.2 0 .2	35 1 12
Pepper, red roasted	7 ounce jar	4	0	50
Pepper, chile Pepper, chipotle in adobe sauce, canned	1 pepper 2 tablespoons	2	0 .5	20 15
Potato. baked with skin	1 small (4.9 oz) 1 medium (6.1 oz) 1 large (10.5 oz)	29.3 36.7 63.4	.1 .2 .3	128 161 278
Potato, Baby Red-Skinned, boiled	4 ounces		.1	86
Potato, sweet, baked with skin	1 medium (6.3 oz)	31.6	.4	136
Pumpkin, canned	1/2 cup	10.1	.4	40
Radish	1 medium (.2 oz) 1 large (.3 oz) 1/2 cup slices (2 oz)	1 1 2.1	.1 .2 .3	1 1 9 to 10
Rutabaga	1 cup, cubed	5.7	.1	25
Sauerkraut, canned, solids & liquid	1/2 cup drained	5.1	.2	27
Shallots, raw	1 tablespoon	1.7	0	7.2
Spinach, raw	1 leaf (.4 oz) 1 bunch (12 oz)	0 12	0 1	2 78
Squash, Acorn, raw	1 medium (15.2 oz) 1 cup cubes (4.9 oz)	44.8 14.6	.4 .1	172 56
Squash, Butternut, raw	1 cup cubes (4.9 oz)	16.4	.1	63
Squash, Zucchini, raw	1 small (4.2 oz) 1 medium (6.9 oz) 1 large (11.4 oz)	4 6.7 11	.2 .4 .6	19 31 52
Tomato, whole, raw Tomato, whole, raw Tomato, Cherry, raw Tomato, Cherry, raw Tomato, Italian or Plum	1 medium 1 large 1 cherry 5 each 1 each	6 8 1 4 3	.4 1 0 0 0	26 38 4 10 13
Tomatoes, whole canned	1/2 cup 1 cup 14.5 oz can 28 oz can	5 10 3 5	0 0 0 0	24 48 15 35
Tomatoes, diced or crushed	14.5-ounce can - 3 (1/2 cup) servings 28-ounce can - 7 (1/ 2 cup) servings	21 42	0 0	87.5 175
Tomato Paste, canned	2 tablespoons 6-ounce can	6 30	0 0	30 150
Tomato Sauce, canned	2 tablespoons 1 cup 6-ounce can		0 0 0	30 73.5 150
Tomato juice	1 cup (8 ounces)	10.2	.2	41
Tomatillo	1 medium	1.98	0	10.88
Vegetable Cocktail Juice (V8 Juice)	1 cup 5.5-ounce can	11 7	0 0	46 30
Water chestnuts	4 water chesthuts 5-ounce can	8.6 20	0 0	35 75

Source: http://whatscookingamerica.net/NutritionalChart.htm

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