| |
|
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. |
|
|
|
