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Food Fact Sheet
 

 
Food Cal Pro (g) Carb (g) Fat (g) Serving size Comment
Meat/Fish/Poultry
Atlantic salmon (wild) 182 25 0 8 3.5 oz.
Canadian-style bacon, grilled, 2 slices 87 11 1 4 3.5 oz. Trimmed of all visible fat.
Canned light tuna 116 26 0 1 3.5 oz.
Canned white tuna 128 24 0 3 3.5 oz.
Catfish fillet, 1 (wild) 150 26 0 4 3.5 oz.
Chicken breast, skinless 165 31 0 4 3.5 oz. Trimmed of all visible fat, roasted.
Chicken drumstick, 1 skinless 76 12 0 3 3.5 oz. Trimmed of all visible fat, roasted.
Chicken thigh, 1 skinless 108 14 0 6 3.5 oz. Trimmed of all visible fat, roasted.
Cod 105 23 0 1 3.5 oz.
Crab, Alaska king 97 19 0 2 3.5 oz.
Deli roast beef, 1 oz. Sliced 50 8 2 1 3.5 oz.
Extra-lean ground beef (5% fat, broiled) 171 26 0 7 3.5 oz. Trimmed of all visible fat.
Halibut 140 27 0 3 3.5 oz.
Ham, sliced, extra-lean 131 20 1 5 3.5 oz. Trimmed of all visible fat, roasted.
Lamb, choice, leg 205 22 0 12 3.5 oz. Trimmed of all visible fat, roasted.
Pork tenderloin 164 28 0 5 3.5 oz. Trimmed of all visible fat, roasted.
Scallops 88 17 3 1 3.5 oz.
Select top sirloin (broiled) 206 30 0 9 3.5 oz. Trimmed of all visible fat.
Select top round (broiled) 176 32 0 5 3.5 oz. Trimmed of all visible fat.
Select bottom round 175 28 0 6 3.5 oz. Trimmed of all visible fat.
Shrimp 99 21 0 0 3.5 oz.
Tuna, bluefin, fresh 184 30 0 6 3.5 oz.
Turkey breast, skinless 135 30 0 0 3.5 oz. Trimmed of all visible fat, roasted.
Venison, tenderloin, broiled 149 30 0 2 3.5 oz. Trimmed of all visible fat.
Grains/Breads/Pasta
Barley, pearl, cooked 193 4 44 1 1c
Bran muffin 178 5 32 5 1 small
Brown rice, cooked 217 5 45 2 1c
Corn tortilla 58 2 12 1 1
Couscous, cooked 176 6 37 tr 1c
English muffin 134 4 26 1 1
Flour tortilla 146 4 25 3 8"
Macaroni, cooked 197 7 40 1 1c
Oatmeal, cooked 147 6 25 2 1c
Plain bagel 190 7 37 1 1 small 3"
Rye bread 83 3 16 1 1 slice
Sourdough bread 88 3 17 1 1 small slice
Spaghetti, cooked 197 7 40 1 1c
Wheat germ 52 4 8 1 2 Tbsp.
White rice, cooked 205 4 45 tr 1c
Whole-grain cereal, Total 97 2 23 1 3/4 c
Whole-wheat bread 69 3 13 1 1 slice
Whole-wheat crackers 90 2 14 3 5
Whole-wheat pita 170 6 35 2 1
Whole-wheat pretzels 103 3 23 1 1oz.
Wild rice, cooked 166 7 35 1 1c
Fruit
Apple 72 tr 19 tr 1
Apricots 50 2 12 tr 3
Avocado 80 1 4 7 4-Jan
Banana 105 1 30 tr 1
Blueberries 83 1 21 tr 1c
Cantaloupe 54 1 13 tr 1c
Cherries, tart, pitted 78 2 19 tr 1c
Grapefruit 41 1 10 tr 2-Jan
Grape juice 77 tr 19 tr 1/2c
Grapes, seedless 110 1 29 tr 1c
Honeydew melon, cubes 61 1 16 tr 1c
Mango, cubes 107 1 28 tr 1c
Nectarine 60 1 14 tr 1
Orange, navel 69 1 18 tr 1
Orange juice 112 2 26 tr 1c
Papaya, cubes 55 1 14 tr 1c
Peach 38 1 9 tr 1
Pear 96 1 26 tr 1
Pineapple, cubes 74 1 20 tr 1c
Plum 30 tr 8 tr 1
Raisins, not packed 108 1 29 tr 1/4c
Rasberries 64 2 15 1 1c
Strawberries 49 1 12 tr 1c
Watermelon, cubes 46 1 12 tr 1c
Vegetables
Artichoke 60 4 13 tr 1
Asparagus 16 2 3 tr 4 lg spears
Beets, sliced, cooked 75 3 17 tr 1c
Bell pepper (green), chopped 30 1 7 tr 1c
Broccoli floret, raw 20 2 4 tr 1c
Brussels sprouts, cooked 56 4 11 1 1c
Butternut squash, cubes, cooked 82 2 22 tr 1c
Cabbage, shredded 17 1 4 tr 1c
Carrot 30 1 7 tr 1
Cauliflower 25 2 5 tr 1c
Chinese cabbage, shredded, cooked 20 3 3 tr 1c
Collard greens, chopped 11 1 2 tr 1c
Corn, kernels 66 3 15 1 1/2c
Cucumber, sliced 16 1 4 tr 1c
Eggplant, cubed 10 tr 2 tr 1/2c
Garlic, clove 5 tr 1 tr 1
Green beans 17 1 4 tr 1/2c
Green peas, raw 59 4 11 tr 1/2c
Kale, chopped, cooked 36 3 7 1 1c
Mushrooms, sliced 15 2 2 tr 1c
Onion, chopped 33 1 8 tr 1/2c
Potatoe, baked 161 4 37 tr 6oz.
Pumpkin, fresh, cooked, mashed 49 2 12 tr 1c
Romaine lettuce, shredded 10 1 2 tr 1c
Spinach 7 1 1 tr 1c
Sweet potato, baked 103 2 24 tr 4oz.
Tomato 33 2 7 tr 1
Tomato juice 41 2 10 tr 1c
Tomato sauce 39 2 9 tr 1/2c
Zucchini, chopped 20 2 4 tr 1c
Dairy/Egg Products
1% fat cottage cheese 81 14 3 1 1/2c
Egg, large, raw 74 6 tr 5 1
Egg white, large, raw 17 4 tr tr 1
Egg substitute, liquid 53 8 tr 2 1/4c
Fat-free milk 86 8 12 tr 1c
Low-fat buttermilk 98 8 12 2 1c
Low-fat cheddar cheese 49 7 1 2 1oz.
Part-skim ricotta cheese 171 14 6 10 1/2c
Plain fat-free yogurt 127 13 17 tr 8oz.
Swiss cheese, low-fat 50 8 1 1 1oz.
Legumes
Baby lima beans, cooked 115 7 21 tr 1/2c
Black beans, cooked 11 48 20 1 1/2c
Garbanzo beans (chickpeas), cooked 134 7 23 2 1/2c
Kidney beans, cooked 112 8 20 tr 1/2c
Lentils, cooked 11 59 20 tr 1/2c
Raw firm tofu 145 16 4 9 3.5oz.
Soybeans, cooked 127 11 10 6 1/2c
Split peas, cooked 116 8 21 tr 1/2c
Nuts/Seeds/Oils
Almonds 164 6 6 14 1oz.
Almond butter 203 5 7 19 2 Tbsp.
Canola oil 124 0 0 14 1 Tbsp.
Flaxseeds 177 7 12 12 3 Tbsp.
Olive oil 119 0 0 14 1 Tbsp.
Peanuts, dry roasted 166 7 6 14 1oz.
Peanut butter, smooth 192 8 6 17 2 Tbsp.
Walnuts 185 4 4 19 1oz.

 

 
 

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