Serving Size Carbohydrates Grams Fat Grams Calories
Alcoholic Beverages
Alexander 2.5 fluid ounces     180
Bacardi 2.5 fluid ounces     120
Black Russian 3 fluid ounces     250
Bloody Mary 5 fluid ounce     116
Daiquiri 2 fluid ounces     120
Gin Rickey 7 fluid ounces     115
Gin & Tonic 7.5 fluid ounces     170
Grasshopper 2.25 fluid ounces     165
Mai Tai 4.5 fluid ounces     310
Manhattan 2.5 fluid ounces     130
Margarita 3 fluid ounces     155
Martini 2.5 fluid ounces     137
Mint Julep 10 fluid ounces     215
Old Fashioned 4 fluid ounces     180
Pina Colada 4.5 fluid ounces     260
Screwdriver 7 fluid ounces     175
Singapora Sling 8 fluid ounces     230
Tom Collins 7.5 fluid ounces     120
Whisky Sour 3 fluid ounces     125
White Russian 3.5 fluid ounces     270
Beer, light 12 oz  can or bottle 6.9 0 110
Beer, regular 12 oz  can or bottle 11.9 0 144
Distilled gin, rum, vodka, & whiskey (80 proof) 1 ounce 0 0 65
Liqueur, coffee (53 proof) 1 ounce 16.3 0.1 117
Liqueur, creme de menthe (72 proof) 1 ounce 14 0.1 125
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
Frankfurter, Beef 1 1.4 16.8 184
Ground Beef, lean (broiled or grilled) 4 ounces 0 20.9 308
Ground Beef, extra lean (broiled or grilled)) 4 ounces 0 8.5 290
Ground Beef, regular (broiled or grilled) 4 ounces 0 23.5 328
Pepperoni 1 ounce 0 13 148
Flank Steak (broiled or grilled) 4 ounces 0 14.2 256
Porterhouse Steak, prime grade (broiled or grilled) 4 ounces 0 37.6 445
Round Steak (broiled or grilled) 4 ounce 0 15 265
Sirloin Steak, lean (broiled or grilled) 4 ounces 0 9.1 229
Tenderloin Steak or Roast 1 ounce 0 6.5 80.2
Tenderloin Steak or Roast 1 pound 0 104 1283.7
T-Bone Steak (broiled or grilled) 4 ounces 0 26.5 359
Bread
Bagel, plain 1 bagel 71 1 320
Bagel, cinnamon raisin 1 bagel 76 2 350
Bagel, egg 1 bagel 69 1.5 330
Bagel, onion 1 bagel 74 1 330
Bagel, poppyseed 1 bagel 68 6 360
Bagel, sesame 1 bagel 69 4.5 350
Bagel, whole wheat 1 bagel 70 4.5 360
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 0.5 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" dia) 28 2 150
Spring Roll Skins or Wrappers (Rice Paper) 2 ounces 41 1 200
Tortilla, flour, low-fat, low carb 1 each 11 2 50
Tortilla, flour, 100% fat free 1 each 24 30 90
Tortilla, corn, king size, 98% fat free 1 each 25 1 120
Won Ton Wrapper 1 each 4.6 0.1 23
Cereal
All Bran 1/2 cup   0.9 79.2
Cheerios 1 cup   1.8 109.5
Corn Flakes 1 cup 24 0.2 100
Corn Grits, white 1/4 cup uncooked   0.5 140
Corn Grits, white 1 cup cooked   0.5 145
Frosted Flakes 3/4 cup   0.2 119.2
Grape Nuts 1/2 cup   1.1 208
Kashi, puffed 3/4 cup   1 90
Rice Krispies 1 1/4 cups   0.4 124.4
Rolled Oats (Oatmeal), quick 1 cup cooked   2.3 145
Rolled Oats (Oatmeal), quick 1 cup uncooked   5.1 311
Raisin Bran 1 cup   1.5 186
Shredded Wheat 2 biscuits   0.6 156.4
Cheese
America, processed 1 ounce 0.5 9 106
Blue Cheese, Danish 1 ounce 0.7 8.1 100
Brie 1 ounce 0.1 7 85
Camembert 1 ounce 0.1 11.9 122
Cheddar, regular 1 ounce 0.4 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 0.8 10 99
Cream Cheese, regular 3-ounce package 2.3 29.6 297
Cream Cheese, light or low fat 1 ounce 2 5 65
Cream Cheese, fat-free 1 ounce 2 0 27
Edam Cheese 1 ounce 0.4 7.9 101
Feta Cheese, cow or sheep 1 ounce 1.2 6 75
Fontina Cheese 1 ounce 0.4 8.8 110
Goat Cheese 1 ounce   9 103
Gorgonzota 1 ounce   9.6 109
Gouda 1 ounce 0.6 8 101
Gruyere 1 ounce   9.2 117.1
Havarti 1 ounce 0.3 10.4 117
Laughing Cow, Creamy Swiss, Light 1 wedge   2 35
Monterey Jack 1 ounce 0.2 9 106
Mozzarella, whole milk 1 ounce 0.6 6.1 80
Mozzarella, part skim, low moisture 1 ounce 0.8 4.9 79.4
Parmesan Cheese 1 ounce 0.9 7.3 111
Parmesan Cheese, grated 1 tablespoon 0.2 2 23
Parmesan Cheese, grated 1 ounce 1.1 8.5 129
Provolone 1 ounce 0.6 7.7 100
Ricotta, whole milk 1 ounce 0.9 3.7 49
Roquefort 1 ounce 0.6 8.9 102
Swiss 1 ounce 1 7 100
Chocolate
Chocolate, 62%, semi-sweet 1 ounce 17 9 140
Chocolate, dark, 70%, bittersweet 1 ounce 14 12 170
Chocolate, extra dark, 82% 1 ounce 12 13 180
Chocolate, white 1 ounce 15 10.5 162
Chocolate, unsweetened (baking) 1 ounce 9 15 135
Chocolate Chips, semi-sweet 1 tablespoon 10 4.5 80
Chocolate Syrup, fudge-type 2 tablespoons 24 3 133
Chocolate Syrup, light 2 tablespoons 12 0 50
Hot Fudge Topping, regular 2 tablespoons 14 4 100
Cocoa, dry powder, unsweetened 1 tablespoon 3 1 12
Cocoa, dry powder, unsweetened 1 cup 47 12 197
Coffee Drinks - Starbucks Coffee
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   0 150
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
Baking Powder, double-acting 1 teaspoon 2 0 8
Baking Soda 1 teaspoon 0 0 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 1/2 cup 9 2.5 70
Cream of Mushroom Soup, regular 1/2 cup 9 6 100
Cream of Tartar 1 teaspoon 0.6 0 2
Gelatin, unflavored 1 package (Knox) 0 0 25
Gelatin, flavored, sugar-free 1 (.6-ounce) pkg 0 0 6
Horseradish. prepared 1 teaspoon 0 0 5
Ketchup (Catsup) 1 tablespoon 4 0 15
Ketchup (Catsup) 1 cup 64 0 240
Mayonnaise, regular 1 tablespoon 0 11 64
Mayonnaise, light 1 tablespoon 1 5 50
Mayonnaise, reduced fat 1 tablespoon 2 0 20
Mayonnaise, fat free 1 tablespoon 2 0 11
Mayonnaise, Weight Watchers, light 1 tablespoon 1 5 50
Mustard, Dijon 1 tablespoon 1 0 18
Mustard, yellow 1 tablespoon 1 0.1 10
Olives, Kalamata, pitted 4 olives 2 4.5 45
Olives, Spanish, green with pimiento 2 olives 1 1 15
Onion Powder 1 teaspoon 1.8 0 5
Onion Salt 1 teaspoon 0.4 0 1
Onion Soup Mix, dry 1 package (4 tablespoons) 24 2 118
Nori, toasted seaweed 1 sheet 2 0 10
Pickle, bread & butter, slices 1 ounce 4.7 0.1 20
Pickle, dill 1 medium (3 3/4") 2.7 1 12
Pickle, sweet 1 large (3") 11.1 0.1 41
Pickle, relish sweet 1 tablespoon 2.9 0.2 114
Salsa 2 tablespoons 1 0 6
Salsa 1 cup 16 0 48
Sour Cream, regular 2 tablespoons (1 ounce) 2 6 61
Sour Cream, light 2 tablespoons (1 ounce) 2 3 40
Sour Cream, fat-free 2 tablespoons (1 ounce) 2 0 20
Soy Sauce 1 tablespoon 1 0 11
Soy Sauce 1/4 cup 3.2 0.1 35
Vanilla Extract 1 teaspoon 0.3 0 10
Vinegar, cider 1 tablespoon 0.4 0 2
Vinegar, balsamic 1 tablespoon 0.6 0 5
Vinegar, raspberry 1 tablespoon 0.7 0 7
Vinegar, rice 1 tablespoon 0.6 0 2
Wasabi, powder 1/4 ounce 4.9 0 24
Worcestershire Sauce 1 teaspoon 1 1 5
Yeast, Bakers, active-dry 1/4 ounce 2.7 0.3 20
Yeast, Bakers, rapid rise 1/4 ounce 3 0 20
Crackers
Graham 2 full crackers (8 squares) 24 3 140
Graham 1 cup crushed     55.3
Melba Toast, plain 1 round 3 0.4 11.7
Norwegian Flat Bread 1 each   0.1 21.2
Rye Krisp 2 triple crackers 11 0.1 45
Saltines 5 crackers 11 2 70
Saltines 1 oyster cracker   0.1 4.3
Saltines 1 cup crushed   8.3 303.8
Wasa rye crisp bread 1 each   0.1 36.6
Dairy
Buttermilk, dry 1 tablespoon 3.2 0.4 25
Buttermilk, 1% fat 1 cup 11.7 2 99
Chocolate Milk, regular 1 cup 26 8 210
Chocolate Milk, low fat 2% 1 cup 26 5 180
Chocolate Milk, low fat 1% 1 cup 26 3 160
Chocolate Milk, fat free 1 cup 26 2 150
Coconut Milk, canned 1 tablespoon 0.4 3.2 30
Coconut Milk, light 1 tablespoon 0.1 1 10
Condensed Milk 1/3 cup 56 8 320
Cream, half & half 1 cup 10.4 27.8 315
Cream, 25% fat 1 cup 8.3 59.8 583
Cream, whipping, heavy 1 cup 6.6 88 821
Evaporated Milk, whole 1/2 cup 12 10 170
Evaporated Milk, skim 1/2 cup 14 0.3 100
Milk, whole 1 cup 11.4 9 157
Milk, 2% fat 1 cup 11.7 5 121
Milk, 1% fat 1 cup 11.7 2.6 102
Milk, fat-free or skim 1 cup 11.9 0.4 86
Sour Cream, regular 2 tablespoons (1 ounce) 2 6 61
Sour Cream, light 2 tablespoons (1 ounce) 2 3 40
Sour Cream, fat-free 2 tablespoons (1 ounce) 2 0 20
Soy Milk 1 cup 4.3 4.6 79
Yogurt, Plain (regular) 1 cup 10.6 7 139
Yogurt, Plain (low fat) 1 cup 16 4 144
Yogurt, Plain (non fat) 1 cup 16 0 127
Eggs
Egg, large 1 0.6 5 75
Egg White, large 1 egg white 0.3 0 17
Egg Whites 1 cup egg whites 2.5 0 121
Egg Yolk, large 1 0.3 5 59
Egg Substitute, liquid 1/4 cup (equals 1 egg) 1 0 25
Fats, Oils & Spreads
Butter, regular 1 teaspoon 0 4 33
Butter, regular 1 tablespoon 0 11 100
Butter, regular 1/4 cup 0 44 400
Butter, regular 1 stick or cube (4 oz) 0 92 813
Butter, whipped 1 tablespoon   8 67
Ghee 1 ounce 0 28 249
Lard 1 tablespoon 0 12.8 115
Lard 1 cup 0 205 1849
Oils (canola, corn, olive, soybean) 1 teaspoon 4 5 40
Oils (canola, corn, olive, soybean) 1 tablespoon 13.6 14 120
Oils, (almond, hazelnut, sesame, etc) 1 tablespoon 0 14 120
Peanut Butter, smooth 2 tablespoons 6.6 16 188
chunk style 2 tablespoons 6.9 16 188
Peanut Butter, reduced fat 1 tablespoon   6 95
Shortening, vegetable, regular, or butter flavor 1 tablespoon 0 12.8 110
Flour
All-Purpose Four, unsifted 1 cup 95 1.2 455
All-Purpose Four, unsifted 1 tablespoon 5.9 0 28.4
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 1 cup 82 1 374
Rye flour, dark 1 cup 88 1 440
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
Apple, raw 1 medium 21.1 0.1 81
Apple, raw 6 ounces 20 0 85
Apple cider, canned or bottled 6 ounces 21.7 0 87
Apple juice, unsweetened        
Applesauce, canned, unsweetened 1/2 cup 15 0.2 56
Apricots 3 medium 11.8 0.4 51
Avocado 1 ounce 2.1 5 46
Avocado 1/4 medium 3 5 55
Avocado 1 medium 14 30 324
Avocado 1/2 cup, pureed 8.5 2.8 185
Banana 1 medium 26.7 0.6 105
Banana 1/2 cup mashed 26.4 0.6 104
Blackberries 1/2 cup 9.2 0.3 37
Blueberries 1/2 cup 10.2 0.3 41
Boysenberries 1/2 cup 9.2 0.3 37
Cantaloupe 1/2 medium 22.3 0.7 94
Cantaloupe 1/2 cup cubed 6.7 0.2 29
Cherries, sweet w/o pits 1/2 cup 12 0.7 52
Cherries, sour w/o pits 1/1 cup 9.4 0.2 39
Cherries, dried, tart 1/4 cup 43 0 140
Cherry, Maraschino 1 each 2 0 8
Cranberries, whole, raw 1/2 cup 6 0.1 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, raw 1 cup pitted & chopped 134 0.7 502
Dates, pitted, raw 1 date 6 0 23
Figs, raw 1 small 8 0 30
Figs, raw 1 medium 10 0 37
Figs, raw 1 large 12 0 47
Figs, dried 10 figs 122.2 2.2 477
Grapefruit, pink or red 1/2 medium 16 0.1 60
Grapefruit, pink or red 1/2 cup sections w/juice 11.1 0.1 43
Grapefruit Juice, fresh 6 ounces 17 0.1 72
Grapes, fresh 1 cup 15.8 0.3 62
Grape Juice, canned or bottled 1 cup 37.8 0.2 154
Honeydew Melon 1/10 medium 11.8 0.1 46
Honeydew Melon 1/2 cup cubed 7.8 0.1 30
Kiwifruit 1 medium 11.3 0.3 46
Kiwifruit 1 large 13.5 0.4 55
Lemon 1 medium 5.4 0.2 17
Lemon 1 large 7.8 0.3 25
Lemon Peel (Zest) 1 teaspoon 0.3 0 0
Lemon Peel (Zest) 1 tablespoon 1 0 0
Lemon Juice, fresh 1 tablespoon 1.3 0 4
Lemon Juice, fresh 1/2 cup 10.5 0 30
Lime 1 medium 7.1 0 20
Lime Juice, fresh 1 tablespoon 1.4 0 4
Lime Juice, fresh 1/2 cup 20.4 0 33
Mango 1 medium 35.2 0.6 135
Mango 1/2 cup sliced 14 0.2 54
Nectarines 1 medium 16 0.6 67
Nectarines 1/2 cup sliced 8.1 0.3 34
Orange, navel 1 medium 15.4 0.2 62
Orange Peel, Zest 1 teaspoon 0.5 0 0
Orange Peel Zest 1 tablespoon 1.5 0 0
Orange Juice, fresh 6 ounces 19.3 0.4 83
Orange Juice, Fresh 1/4 cup 6.4 0.1 27.6
Orange Juice, canned or bottled 6 ounces 18.4 0.3 78
Papaya 1 medium 29.8 0.4 117
Papaya 1/2 cup cubed 6.9 0.1 27
Papaya Nectar, canned or bottled 6 ounces 27.2 3 107
Peach 1 medium 9.7 0.1 37
Peach, canned in light syrup halves 18 0.1 68
Peach, canned in water halves 7.5 0.1 29
Pear 1 medium or large 25.1 0.7 98
Pear, canned in light syrup halves 19 0.1 72
Pear Nectar halves 16 0.1 62
Pineapple, fresh, trimmed 1 slice (3/4" thick) 10.4 0.4 42
Pineapple, fresh, trimmed 1/2 cup diced 9.6 0.3 39
Pineapple canned water-packed 1 cup (crushed, sliced or chunks)   0.2 78.7
Pineapple canned water-packed 1 slice or ring   0 15
Pineapple Juice, canned or bottled 6 ounces 25.8 0.2 104
Plum, fresh, pitted 1 ounce 3.7 0.2 16
Pomegranates 1 pomegranate (3-3/8" dia) 36 0 105
Pomegranate Juice 8 ounces 38 0 150
Prickly Pear, fresg 1 medium 9.9 0.5 42
Prunes, dried 10 each 52.7 0.4 201
Prune Juice, canned 6 ounces 33.5 0.1 136
Raisins, seedless 1/2 cup (not packed) 57.5 0.3 219
Raisins, seedless 1/2 cup (packed) 65.6 0.4 249
Raspberries, fresh 1/2 cup 7.1 0.3 31
Raspberry Juice, canned or bottled 8 ounces 30 0 120
Strawberries, fresh 8 berries 5.2 0 50
Strawberries, fresh 1/2 cup   0.3 23
Tangerine 1 medium 9.4 0.2 37
Watermelon 1/2 cup diced 5.7 0.3 25
Herbs & Spices
Allspice, ground 1 teaspoon 1.4 0.2 5
Allspice, ground 1 tablespoon 4.3 0.5 16
Basil, Fresh 2 tablespoons 0 0 1
Basil, Dried 1 teaspoon 0.9 0 2
Bay Leaf 1 teaspoon 0.2 0 2
Bay Leaf 1 tablespoon 1.4 0.2 6
Capers, drained 1 tablespoon 0 0 2
Chili Powder 1 teaspoon 1.4 0.4 6
Chili Powder 1 tablespoon 4.1 1.3 24
Cinnamon, ground 1 teaspoon 1.8 0.1 6
Cinnamon, ground 1 tablespoon 5.4 0.2 18
Cloves, ground 1 teaspoon 1.4 0.4 7
Cloves, ground 1 tablespoon 4 1.3 21
Coriander Leaf (Cilantro), dried 1 teaspoon 0.3 0 2
Coriander Leaf (Cilantro), dried 1 tablespoon 0.9 0.1 5
Coriander Seed 1 tablespoon 2.8 0.9 15
Cumin Seeds 1 tablespoon 2.7 1.3 23
Curry Powder 1 teaspoon 1.2 0.3 6
Curry Powder 1 tablespoon 3.7 0.9 20
Dill Weed, dried 1 teaspoon 0.6 0 3
Dill Weed, dried 1 tablespoon 1.7 1 8
Dill Weed, fresh 1 cup sprigs 0.6 0.1 4
Dill Seeds 1 tablespoon 3.6 1 20
Garlic Powder 1 teaspoon 1.1 0 9
Garlic Powder 1 tablespoon 6.1 0.1 28
Garlic Salt 1 teaspoon 0.4 0 3
Ginger, ground 1 teaspoon 1.3 0.1 6
Ginger, ground 1 tablespoon 3.8 0.3 19
Ginger Root 1 ounce 4.3 0.2 20
Ginger Root 5 slices 1.7 0.1 8
Marjoram, dried 1 teaspoon 0.4 0 2
Marjoram, dried 1 tablespoon 1 1 5
Nutmeg, ground 1 teaspoon 1.1 0.8 11
Nutmeg, ground 1 tablespoon 3.5 2.5 37
Oregano, dried 1 teaspoon 1 0.1 6
Oregano, dried 1 tablespoon 3 0.3 18
Paprika 1 teaspoon 1.2 0.3 6
Paprika 1 tablespoon 3.9 0.9 20
Pepper, Black, ground 1 tablespoon 4.2 0.2 16
Pepper, Red Or Cayenne, ground 1 tablespoon 3 0.9 17
Pepper, White 1 tablespoon 4.9 0.2 21
Rosemary, fresh 1 tablespoon 0 0.1 2
Rosemary, dried 1 tablespoon 2.1 0.5 11
Saffron 1 teaspoon 0.5 0 2
Sage, ground 1 teaspoon 0.4 0.1 2
Sage, ground 1 tablespoon 1.2 0.3 6
Salt, iodized or non-iodized 1 teaspoon 0 0 0
Salt, iodized or non-iodized 1 tablespoon 0 0 0
Thyme, dried 1 teaspoon 0.9 0.1 4
Thyme, dried 1 tablespoon 2.6 0.3 12
Thyme, fresh 1 teaspoon 0 0 1
Lamb
Lamb, blade chop 1 chop   6 128
Lamb, ground 4 ounces   26.5 318.7
Lamb, loin chop (lean) 3 ounces   5.3 124
Lamb, rib chop  (lean) 3 ounces   7 136
Lamb, shoulder (lean) 3 ounces   4.9 116
Meats, Misc.
Braunschweiger (liver sausage) 1 ounce   9.1 101.8
Deer, Tenderloin 3 ounces   2 127
Elk, Tenderloin 3 ounces   2.9 138
Pepperoni 10 slices (2 ounces)   12 273
Polska Kielbasa (Healthy Choice) 2 ounces   2.5 80
Smoked Sausage (Healthy Choice) 2 ounces   2.5 80
Smoked Turkey Kielbasa, 95% fat free 2 ounces   3 70
Nuts & Seeds
Almonds, whole, dry roasted 1 each 0 1 1
Almonds, whole, dry roasted 1 ounce (23 nuts) 6 1 161
Almonds, whole, dry roasted 1 cup 28 72 826
Almonds, sliced 1 cup 18 47 531
Almonds, slivered 1 cup 21 55 624
Brazilnuts, whole, shelled 1 ounce (6-8 nuts) 3.5 19 183
Brazilnuts, whole, shelled 1 cup 17 93 918
Caraway Seeds 1 teaspoon 1.1 0.3 7
Caraway Seeds 1 tablespoon 3.3 1 22.3
Cashews, dry roasted 1 ounce 9 13 162
Cashews, dry roasted 1 cup (halves & whole) 45 63 796
Fennel Seeds 1 teaspoon 1.1 0.3 7
Fennel Seeds 1 tablespoon 3 0.9 20
Filberts (hazelnuts), whole 1 each   0.8 8.7
Filberts (hazelnuts), whole 1 ounce 4.4 18 179
Filberts (hazelnuts), whole 1 cup 20.7 84 853
Filberts (hazelnuts), chopped 1 cup 17.6 72 727
Macadamia, whole & halves 1 ounce (10-12 nuts) 3.9 21 199
Peanuts, cooked & shelled 1 ounce 6 6.2 90.2
Peanuts, cooked & shelled 1/2 cup 12 36 414
Peanuts, dry roasted 1 ounce 5 14 160
Peanut Butter, creamy or smooth 2 tablespoons 6.6 16 189
Peanut Butter, low-fat 2 tablespoons   2.5 100
Pecan, halves 1 ounce (20 nuts) 5 20.4 190
Pine Nuts 1 ounce 4 14 146
Pine Nuts 1 tablespoon 1.4 5 51
Pistachios 1-ounce (47 nuts) 7 13.7 164
Pistachios 1 cup 31.8 61.9 739
Poppy Seeds 1 teaspoon   1.3 14.9
Poppy Seeds 1 tablespoon   3.9 46.9
Sesame Seeds, toasted 1 teaspoon 0.9 1.5 10
Sesame Seeds, toasted 1 tablespoon 2.1 4.5 52
Tahini (sesame butter) 1 tablespoon 4 8 95
Walnuts 1-ounce (14 halves) 5.2 17.5 142
Walnuts 1 cup (50 halves) 18.3 62 784.8
Walnuts 1 cup (chopped or pieces) 22 74 770
Pasta, Noodles, Rice & Grains - NOTE: 2 ounces dried pasta = 1 cup cooked pasta
Barley, raw 1 ounce 20.8 0.7 100
Barley, raw 1 cup 135.2 4.2 651
Bulgur (Tabbouleh) 1 cup dry 106.2 1.9 479
Bulgur (Tabbouleh) 1 cup cooked 33.8 0.4 152
Couscous 1 cup dry 142.5 1.2 692
Couscous 1 cup cooked 41.6 0.3 201
Noodles (Chinese chow mein) 1 cup 25.9 13.8 237
Noodles (Japanese soba, somen, rice) 2 ounces dry 46 0.3 200
Pasta (all) 2 ounces dry 42.6 1 212
Rice, arborio 3 tablespoons dry 34 0.4 150
Rice, arborio 1 cup cooked 53.4 0.5 241
Rice, brown long-grain 1 cup dry 142.9 5.4 684
Rice, brown long-grain 1 cup cooked 44.8 1.8 216
Rice, white long grain (parboiled or instant) 1 cup dry 79.4 0.3 360
Rice, white long grain (parboiled or instant) 1 cup cooked 35.1 0.3 161
Rice (glutinous or Sushi) 1 cup dry 151.1 1 685
Rice (glutinous or Sushi) 1 cup cooked 50.8 0.5 234
Rice, wild 1 cup raw 119.8 1.7 571
Rice, wild 1 cup cooked 35 0.6 166
Pork
Bacon, cured, raw 1 thick slice   21.9 211
Bacon, cured, raw 3 medium slices   39 378
Bacon, cooked 1 medium slice   4 52
Bacon, cooked 3 medium slices   12.5 156
Bacon, cooked 1 pkg (12 ounce)   62.4 780
Bacon Bits 1 tablespoon   1 33
Bacon, Canadian style 2 slices   4 89
Bologna, pork 1 slice   4.6 56.8
Bologna, pork 1 ounce   5.6 70
Bratwurst 2-ounce link   22 256
Ground Pork 1 ounce   6 74.6
Ground Pork 4 ounces   23.9 297
Ham, cured (butt, lean) 3.5 ounces   5 159
Ham, fresh (lean) 3.5 ounces   6 222
Ham, smoked 3.5 ounces   11 175
Luncheon meat, beef/pork 1 ounce slice   6.11 76
Pork Chop, center cut, cooked, trim fat 2.5 ounces   7.5 166
Pork Chop, top loin, cooked, trim fat 3 ounces   6.9 171
Pork Chop, rib, cooked, trim fat 3 ounces   8.3 186
Pork Roast, tenderlooin, cooked and boneless 3 ounces   5.7 165
Pork Roast, rib roast, cooked and boneless 3 ounces   8.6 182
Spare Ribs, roasted 6 medium   35 396
Tenderloin Roast (lean and roasted) 3 ounces   4.1 130
Tenderloin Roast (lean and roasted) 1 pound   21.8 740.8
Poultry
Chicken Broth or Stock, fat-free 1 cup 0 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 1 ounce   2 51
Turkey breast, BBQ 3.5 ounce   5 135
Turkey breast, roasted 3.5 ounce   3 115
Turkey breast, smoked 3.5 ounce   4 120
Turkey breast, white meat, no skin 3 ounce   5 120
Turkey, dark meat, no skin 3 ounce   7 140
Turkey hot dog 1   8 102
Turkey, ground 4 ounces   9.4 169.9
Turkey, ground 1 pound   37.5 675.9
Turkey Kielbasa, 95% fat free 2 ounces   3 70
Seafood
Anchovy Fillets 5 medium each (appx .7 oz) 0 2 42
Caviar 1 ounce   4.4 72
Clams, raw 1 each small   0.1 6.7
Clams, raw 1 each medium   0.1 10.7
Clams, raw 1 cup w/liquid   2.2 168
Clams, raw 9 large or 20 small   1.7 133
Clams, raw 1 pound w/shells   0.7 50.3
Clams, canned 1 cup w/liquid   3.1 236.8
Clams Juice, canned or bottled 1 tablespoon 0 0 0
Clams Juice, canned or bottled 1 cup   0 4.8
Cod 3.5 ounces   0.3 85
Crab Meat, cooked 3 ounces   1.1 93.5
Crab Meat, cooked 1 pound   5.8 489.3
Crab Meat, cooked 1 whole crab   1.6 139.7
Flounder/Sole 3.5 ounces   0.5 68
Grouper 3.5 ounces   1 87
Halibut 3 ounces   1.9 93.5
Halibut 6 ounces   3.8 187
Halibut 1/2 fillet   4.7 224
Lobster 1  ounce   1 33
Lobster 3.5 ounces   2 91
Mussels, w/o shells 1 ounce   0.6 24.4
Mussels, w/o shells 3 ounces   1.9 73
Oysters, Pacific raw 1 medium   1.2 40.5
Oysters, Pacific raw 4 ounces   2.3 81
Oysters, Eastern raw 1 medium   0.2 8.2
Red Snapper 3.5 ounces   2 93
Salmon, Atlantic 3 ounces   9.2 155.6
Salmon, Atlantic 1 pound   34.8 612.5
Salmon, Atlantic 2 pounds   69.6 1225
Salmon, Chinook 3 ounces   8.9 153
Samon, Coho 3 ounces   5 124
Salmon, Chum 3 ounces   3.2 102
Salmon, Sockeye 3 ounces   7.3 142.8
Salmon, smoked 3.5 ounces   9 176
Salmon, pink canned 3 ounces   5 118
Salmon, pink canned 1 can (14 3/4-oz)   27.4 630.5
Scallops, raw 2 large or 5 small   0.2 26.4
Scallops, raw 3 ounces   0.6 74.8
Scallops, raw 1/2 pound   1.6 199.4
Shrimp or Prawns 1 small each   0.1 5.3
Shrimp or Prawns 1 medium each   0.1 6.4
Shrimp or Prawns 1 large   0.1 7.4
Shrimp or Prawns 3 ounces   1.5 90
Shrimp, canned & drained 1 ounce   0.3 25
Trout, Rainbow 3.5 ounces   11 195
Tuna, fresh 3.5 ounces   8 177
Tuna, solid white, canned in water 2 ounces 0 1 70
Tuna, solid white, canned in water 3-ounce can or pouch 0 1 90
Tuna, solid white, canned in water 7-ounce can or pouch 0 2 180
Snacks
Beef Jerky 1 piece 2 5 82
Popcorn, 94% fat free (average most brands) 1/2 (1.5 oz) microwave package 28 2.5 130
Popcorn, 94% fat free (average most brands) 1 (3 oz) microwave package 56 5 260
Popcorn, popped without oil or butter 1 ounce dry or 1 quart popped 20 1 109
Sugar and Sweeteners
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) 4 0 15
Sugar, granulated 1 tablespoon 11.9 0 46
Sugar, granulated 1 cup 199 0 770
Sugar, granulated 1 cube 2.5 0 9
Sugar, granulated 1 packet (2 ounces) 6 0 23
Sugar, Bakers or superfine 1 teaspoon   0 15
Sugar, brown 1 teaspoon 4 0 17
Sugar, brown 1 tablespoon 12 0 41
Sugar, brown 1/4 cup, packed 16 0 68
Sugar, brown 1/2 cup 32 0 136
Sugar, powdered or confectioners, unsifted 1 tablespoon 8 0 31
Sugar, powdered or confectioners, unsifted 1 cup 119 0.1 462
Syrup, Maple 1 tablespoon   0 50
Sushi Rolls
Avocado Roll 1 roll (appx 6 to 7 pieces)   11 246
California Roll 1 roll (appx 6 to 7 pieces)   8.5 266
Cucumber Roll 1 roll (appx 6 to 7 pieces)   0 136
Nigiri-Sushi (Fish-wrapped Sushi) 1 piece   0.5 30
Philadelphia Roll (salmon, cream cheese, avocado) 1 roll (appx 6 to 7 pieces)   5 319
Salmon Sashimi 2 pieces, no rice   6 164
Shrimp Tempura roll 1 roll (appx 6 to 7 pieces)   13 544
Spicy Tuna Roll 1 roll (appx 6 to 7 pieces)   11 290
Spider Roll (fried soft-shell crab): 1 roll (appx 6 to 7 pieces)   12 317
Tuna Nigiri 2 pieces over rice   1 240
Pickled Ginger 1 ounce   0 20
Miso Soup 1 cup     50
Sushi Rice 1 cup   3 198
Vegetables
Argula, raw 1 pound 17.7 0 104
Argula, raw 1 oz 1.1 0 7
Argula, raw 1/2 cup 0 0 2
Artichoke, globe 1 medium (11.3 oz) 13 0 60
Artichoke, globe 1 large (14.3 oz) 17 0 76
Artichoke hearts, canned & marinated 3.5 oz 6 1.5 225
Asparagus, raw 1 pound 8.9 0.5 54
Asparagus, raw 4 spears 2.1 0.1 13
Beans, green (fresh) 1/2 cup 4.9 0.2 22
Beans, green (canned) & drained 1/2 cup 5.1 0.1 23
Beans, black, canned 1/2 cup 19 1 90
Beans, black, canned 15-ounce can   1.5 300
Beans, Garbanzo (chick peas), canned 1/2 cup 27 1.4 143
Beans, Kidney, canned 1/2 cup 19 0.4 104
Beans, lentils, ciijed 1/2 cup 20 0.4 115
Beans, Lima, cooked 1/2 cup 26.8 0.4 139
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 0.5 129
Beets 2 medium 16.3 0.2 71
Beets 1/2 cup sliced 6.8 0.1 30
Broccoli 1 medium stalk or spear 7.9 0.5 42
Broccoli 1/2 cup chopped 2.3 0.2 12
Brussel Sprouts 1 sprout 1.8 0.1 8
Cabbage, Chinese raw 1/2 cup shredded 0.8 0.1 5
Cabbage, green raw 1/2 cup shredded 1.9 0.1 28
Cabbage, red raw 1/2 cup shredded 2.1 0.1 10
Carrot, raw 1 baby 1 0 5
Carrot, raw 1 medium 6 0 25
Carrot, raw 1 large 7 0 30
Cauliflower 1 medium head 30 1 144
Cauliflower 1 floweret 1 0 3
Celery 1 large stalk or rib 2 0 9
Celery 1 medium stalk or rib 1 0 6
Celery 1 small stalk or rib 1 0 2
Chiles, green, canned 2 TABLESPOONS 2 0 10
Corn 1 medium ear 17.2 1 77
Corn 1 cup 123 8 606
Corn, cream style 1/2 cup 23.2 0.5 93
Cucumber 1 medium to large 8.8 0.4 39
Eggplant, raw 1 medium 6.4 0.1 27
Endive 1/2 cup chopped 0.8 0.1 4
Endive 1 head 17.2 1 86
Garlic 1 clove 1 0 4
Greens (Collards), raw 1/2 cup chopped 1.3 0 6
Greens (Collards), boiled drained 1/2 cup chopped 3.9 0.1 17
Jicama (Yam Bean Tuber) 1 ounce 2.5 0.1 12
Jicama (Yam Bean Tuber) 1 pound untrimmed 36.5 0.3 170
Lettuce, Bibb, Boston or butterhead 1 head 0.4 3.8 21
Lettuce, Iceberg 1 medium head 1 11.3 70
Lettuce, Leaf 1 1/2 cups shredded   0 15
Mushrooms, raw 5 medium 1.5 0 20
Mushrooms, raw 1/2 cup pieces or slices   0 18
Mushrooms, canned 1/2 cup   0.2 19
Okra 6 pods   0 30
Onion, bulb 1 medium 9 2 40
Onion, bulb 1/2 cup, chopped 16.9 0.1 30
Onion, bulb 1 cup chopped 2 0 32
Onions, green 1 large   0 7
Peas, green, snap 1/2 cup 10 2 67
Peas, green, snap 1 cup 20 0.5 110
Peas, black-eyed (cooked) 1/2 cup   0.5 99
Peas, split peas 1/4 cup dry   0 110
Peas, split peas 1/2 cup   0 34
Pepper, bell 1 medium 7 0.2 35
Pepper, bell 2 tablespoons minced 0.5 0 1
Pepper, bell 1/2 cup chopped 4 0.2 12
Pepper, red roasted 7 ounce jar 4 0 50
Pepper, chile 1 pepper 2 0 20
Pepper, chipotle in adobe sauce, canned 2 tablespoons   0.5 15
Potato. baked with skin 1 small 20 0.1 72.7
Potato. baked with skin 1 medium (7 ounce)   0.1 220
Potato. baked with skin 1 large   0.2 145.4
Potato, Baby Red-Skinned, boiled 4 ounces   0.1 86
Potatoes, Mashed 1/3 cup   1 66
Potato, sweet 1 medium   0 130
Pumpkin, canned 1 cup   0.7 83.3
Pumpkin, canned 15-oz can   1.75 140
Radish 3 radishes 1 0 5
Rutabaga 1/2 cup   0 25
Sauerkraut, canned, solids & liquid 1 cup drained   0.2 27
Sauerkraut, canned, solids & liquid 1 cup undrained   0.3 44.8
Shallot, raw 1 tablespoon 1.7 0 7.2
Spinach 1 1/2 cups shredded   0 40
Squash, Acorn 1 medium (1.3 lbs) 44.9 0.4 172
Squash, Summer 1/2 medium   0 20
Squash, Butternut 1 cup cubes   0.1 63
Tomato, whole, raw 1 medium 6 0.4 26
Tomato, whole, raw 1 large 8 1 38
Tomato, Cherry, raw 1 cherry 1 0 4
Tomato, Cherry, raw 5 each 4 0 10
Tomato, Italian or Plum 1 each 3 0 13
Tomatoes, whole canned 1/2 cup 5 0 23
Tomatoes, whole canned 1 cup 10 0 46
Tomatoes, whole canned 14.5 oz can 3 0 15
Tomatoes, whole canned 28 oz can 5 0 35
Tomato Paste, canned 2 tablespoons   0 30
Tomato Paste, canned 1 cup   0 241
Tomato Paste, canned 6-ounce can   0 150
Tomato Sauce, canned 2 tablespoons   0 30
Tomato Sauce, canned 1 cup   0 73.5
Tomato Sauce, canned 6-ounce can   0 150
Tomato juice 1 cup   0.2 41
Tomato juice 14.5-oz can   0 90
Tomato juice 28-oz can   0 280
Tomatillo 1 medium 1.98 0 10.88
Tomatillo 1 cup 11 0 46
Vegetable Cocktail Juice (V8 Juice) 5.5-ounce can     35
Water chestnuts 5-ounce can   0 100
Zucchini 1 small   0.2 16.5
Zucchini 1 medium   0.3 27.4
Zucchini 1 large   0.5 45.2
Zucchini 1 cup chopped   0.2 17.4