Food calories list

Food calories list

Food calories list is handy tool if you have a daily caloric requirement that you want to meet, or you need to monitor your caloric intake Take print out and keep it with you. Very very useful chart. Engr.Sulthan Food Nutritional Chart by Linda Stradley I cannot guarantee the accuracy of the below information. This chart is strictly an aid to help you on your favorite diet program in analyzing your recipes. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen. 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 (medium-size avocado without seed and skin) 1 ounce or 1/5 avocado 2 tbls (2 or 3 slices) 1/4 medium 1 medium 1 cup, pureed 2.1 2.1 3 12 19.6 4.5 4.5 5 30 50 50 81 324 Banana, fresh 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 Mint, fresh 1 mint leaf 0 0 0 Nutmeg, ground 1 teaspoon 1 tablespoon 1.1 3.5 .8 2.5 11 37 Oregano, dried 1 teaspoon 1 tablespoon 1 3 .1 .3 6 18 Paprika 1 teaspoon 1 tablespoon 1.2 3.9 .3 .9 6 20 Parsley, freshParsley, dried 10 sprigs 1/2 cup, chopped 1 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 Sunflower Seeds, roasted, hulled and salted Sunflower Seeds, oil roasted with salt 1 ounce 1 ounce 3.6 6 7.4 14 87 166 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 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 oz) 1 cup cubes (10 oz) 44.8 14.6 .4 .1 172 56 Squash, Butternut, raw 1 cup cubes (5 oz) 16.4 .1 63 Squash, Spaghetti, raw 1 cup cubes, raw 1 cup, cooked 10 10 .4 .4 31 42 Squash, Zucchini, raw 1 small (4 oz) 1 medium (7 oz) 1 large (11 oz) 4 6.7 11 .2 .4 .6 19 31 52 Tomato, whole, raw Tomato, whole, raw Tomato, Cherry, raw Tomato, Cherry, raw Tomato, Italian or Plum 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 Engr.Sulthan