Food Nutritional Chart
For Low Calories, Low Fat, and Low Carbohydrate Diets

 


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.

Alcoholic Beverages
Item Serving Size Carbohydrates Grams Fat Grams Calories
Beer, light 12 oz  can or bottle 6.9 0
 		 110
Beer, regular 12 oz  can or bottle 11.9 0
 		 144
Cocktails: (carbs depend on recipe)

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 1.4 16.8 184
 
Ground Beef, lean (broiled or grilled)
Ground Beef, extra lean (broiled or grilled))
Ground Beef, regular (broiled or grilled)		 4 ounces
4 ounces
4 ounces		 0
0
0		 20.9
8.5
23.5		 308 
290 
328    
          
Pepperoni 1 ounce
1 slice		 0 13
2.33		 148
27
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
1 pound		 0 6.5
104		 80.2
1283.7
T-Bone Steak (broiled or grilled) 4 ounces 0 26.5 359
 

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" dia)
 		 28 2 150
Spring Roll Skins or Wrappers (Rice Paper) 2 ounces
 		 41 1
 		 200
 
Tortilla, flour, low-fat, low carb
Tortilla, flour, 100% fat free		 1 each
1 each		 11
24		 2
30		 50
90
Tortilla, corn, king size, 98% fat free 1 each 25 1 120
 
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
 
 

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 1/2 cup 9 2.5 70
Cream of Mushroom Soup, regular 1/2 cup 9 6 100
 
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 1 tablespoon 0 11 64
Mayonnaise, light
Mayonnaise, reduced fat
Mayonnaise, fat free		 1 tablespoon
1 tablespoon
1 tablespoon		 1
2
2		 5
0
0		 50
20
11
Mayonnaise, Weight Watchers, light 1 tablespoon 1 5 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		 1 ounce
1 medium (3 3/4")		 4.7
2.7		 .1
1		 20
12
Pickle, sweet 1 large (3") 11.1 .1 41
Pickle, relish sweet 1 tablespoon 2.9 .2 114
Salsa 2 tablespoons
1 cup		 1
16		 0
0		 6
48
Sour Cream, regular
Sour Cream, light		 2 tablespoons (1 ounce)
2 tablespoons (1 ounce)		 2
2		 6
3		 61
40
Sour Cream, fat-free 2 tablespoons (1 ounce) 2 0 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 1 tablespoon 3.2 .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 .4 3.2 30
Coconut Milk, light 1 tablespoon .1 1 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 1/2 cup 12 10 170
Evaporated Milk, skim 1/2 cup 14 .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 .4 86
 
Sour Cream, regular
Sour Cream, light		 2 tablespoons (1 ounce)
2 tablespoons (1 ounce)		 2
2		 6
3		 61
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
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 stick or cube (4 oz)		 0
0
0
0		 4
11
44
92		 33
100
400
813
Butter, whipped 1 tablespoon 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, grape seed) 1 teaspoon
1 tablespoon		 4
13.6		 5
14		 40
120
 
Oils, (almond, hazelnut, sesame, etc) 1 tablespoon 0 14 120
Peanut Butter, smooth
chunk style		 2 tablespoons
2 tablespoons		 6.6
6.9		 16
16		 188
188
Peanut Butter, reduced fat 1 tablespoon 6 95
 
Shortening, vegetable, regular, or butter flavor 1 tablespoon 0 12.8 110
 

Flour
Item Serving Size Carbohydrates Grams Fat Grams Calories
All-Purpose Four, unsifted 1 cup
1 tablespoon		 95
5.9		 1.2
0		 455
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
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, raw 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 3 medium 11.8 .4 51
 
Avocado 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 1 medium
1/2 cup mashed		 26.7
26.4		 .6
.6		 105
104
 
Blackberries 1/2 cup 9.2 .3 37
 
Blueberries 1/2 cup 10.2 .3 41
 
Boysenberries 1/2 cup 9.2 .3 37
 
Cantaloupe 1/2 medium
1/2 cup cubed		 22.3
6.7		 .7
.2		 94
29
 
Cherries, sweet w/o pits
Cherries, sour w/o pits		 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, raw 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, raw 1 cup pitted & chopped
1 date		 134
6		 .7
0		 502
23
 
Figs, raw



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 1/10 medium
1/2 cup cubed		 11.8
7.8		 .1
.1		 46
30
 
Kiwifruit 1 medium
1 large		 11.3
13.5		 .3
.4		 46
55
 
Lemon


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 1 medium
1/2 cup sliced		 35.2
14		 .6
.2		 135
54
 
Nectarines 1 medium
1/2 cup sliced		 16
8.1		 .6
.3		 67
34
 
Orange, navel

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

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 1 medium 9.7 .1 37
Peach, canned in light syrup halves 18 .1 68
Peach, canned in water halves 7.5 .1 29
 
Pear 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
Pomegranates
Pomegranate Juice
 		 1 pomegranate (3-3/8" dia)
8 ounces		 36
38		 0
0		 105
150
Prickly Pear, fresg 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 1 medium 9.4 .2 37
 
Watermelon 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
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 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.
Item Serving Size Carbohydrates Grams Fat Grams Calories
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
Item Serving Size Carbohydrates Grams Fat Grams Calories
Almonds, whole, dry roasted 1 each
1 ounce (23 nuts)
1 cup		 0
6
28		 1
1
72		 1
161
826
Almonds, sliced
Almonds, slivered		 1 cup
1 cup		 18
21		 47
55		 531
624
 
Brazil nuts, whole, shelled
Brazil nuts, 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, low-fat 2 tablespoons   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		   1.3
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 thick slice
3 medium slices		   21.9
39		 211
378
Bacon, cooked 1 medium slice
3 medium slices
1 pkg (12 ounce)		   4
12.5
62.4		 52
156
780
Bacon Bits 1 tablespoon 1 33
Bacon, Canadian style 2 slices 4 89
Bologna, pork 1 slice
1 ounce		   4.6
5.6		 56.8
70
Bratwurst 2-ounce link 22 256
Ground Pork 1 ounce
4 ounces		   6
23.9		 74.6
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, cooked and trimmed of fat
   center cut
   top loin chops
   rib chops
2.5 ounces
3 ounces
3 ounces
7.5
6.9
8.3
166
171
186
Pork Roast, cooked and boneless
   Loin (tenderlooin) Roast
   Rib Roast
3 ounces
3 ounces
5.7
8.6
165
182
Spare Ribs, roasted 6 medium 35 396
Tenderloin Roast (lean and roasted) 3 ounces
1 pound		 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		   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 3 ounces
1 pound
1 whole crab		 1.1
5.8
1.6		 93.5
489.3
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		 4
12
16
32		 0
0
0
0		 17
41
68
136
Sugar, powdered or confectioners, unsifted 1 tablespoon
1 cup
 8
119		 0
.1
 31
462
Syrup, Maple 1 tablespoon 0 50
 
 

Sushi Rolls

(figures are estimates as every cook makes their sushi a little different)
Item Serving Size Carbohydrates Grams Fat Grams Calories
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 .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
Item Serving Size Carbohydrates Grams Fat Grams Calories
Argula, 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		 19 1
1.5		 90
300
Beans, Garbanzo (chick peas), canned 1/2 cup 27 1.4 143
Beans, Kidney, canned 1/2 cup 19 .4 104
Beans, lentils, ciijed 1/2 cup 20 .4 115
Beans, Lima, cooked 1/2 cup 26.8 .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 .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 1 medium ear
1 cup

17.2
123

 1
8		 77
606
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		 1 head
1 medium head		 .4
1		 3.8
11.3		 21
70
Lettuce, Leaf 1 1/2 cups shredded 0 15
 
Mushrooms, raw 5 medium
1/2 cup pieces or slices
1.5		 0
0		 20
18
Mushrooms, canned 1/2 cup   .2 19
 
Okra 6 pods 0 30
 
Onion, bulb 1 medium
1/2 cup, chopped		 9
16.9		 2
.1		 40
30

Onions, green
 1 cup chopped
1 large		 2 0
0		 32
7
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
 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
1 medium (7 ounce)
1 large
20		 .1
.1
.2		 72.7
220
145.4
Potato, Baby Red-Skinned, boiled 4 ounces   .1 86
Potatoes, Mashed 1/3 cup   1 66
Potato, sweet 1 medium 0 130
Pumpkin, canned 1 cup
15-oz can 		  .7
1.75		 83.3
140
Radish 3 radishes 1 0 5
Rutabaga 1/2 cup 0 25
Sauerkraut, canned, solids & liquid 1 cup drained
1 cup undrained		 .2
.3		 27
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 .4 172
Squash, Summer 1/2 medium 0 20
Squash, Butternut 1 cup cubes .1 63
 
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		 23
46
15
35
Tomatoes, sun-dried  
Tomato Paste, canned 2 tablespoons
1 cup
6-ounce can		   0
0
0		 30
241
150
Tomato Sauce, canned 2 tablespoons
1 cup
6-ounce can		   0
0
0		 30
73.5
150
Tomato juice 1 cup
14.5-oz can
28-oz can		   .2
0
0		 41
90
280
Tomatillo 1 medium 1.98 0 10.88
Vegetable Cocktail Juice (V8 Juice) 1 cup
5.5-ounce can		 11 0 46
35
Water chestnuts 5-ounce can   0 100
Zucchini 1 small
1 medium
1 large
1 cup chopped		   .2
.3
.5
.2		 16.5
27.4
45.2
17.4