Vegetable Calories and Macro-Nutrients
Vegetable
|
Serving
|
Calories
|
Carbs(g)
|
Protein(g)
|
Fat(g)
|
Asparagus
|
raw, 4 medium spears, 2oz
|
11
|
2.2
|
1.3
|
0.1
|
Beans, Kidney
|
boiled, 1/2 cup, 3oz
|
108
|
19.4
|
7.4
|
0.4
|
Broccoli
|
1 cup chopped, 3oz
|
35
|
5.6
|
2.4
|
0.3
|
Cabbage
|
1 cup shredded, 5oz
|
41
|
9.8
|
2.1
|
0.1
|
Carrots
|
1 cup chopped
|
52
|
12.3
|
1.3
|
0.3
|
Cauliflower
|
1 cup chopped, 3.5oz
|
23
|
4.1
|
1.8
|
0.4
|
Celery
|
1 cup chopped, 3.5oz
|
14
|
3.6
|
0.7
|
0.2
|
Corn (kernels)
|
1/2 cup kernels, 3.5oz
|
354
|
82.3
|
10.8
|
4.3
|
Corn on cob
|
1 large ear, 5.5oz
|
140
|
33.3
|
4.7
|
1.1
|
Cucumber
|
1/2 cup slices (with skin), 2oz
|
7
|
1.3
|
0.3
|
0.1
|
Lentils
|
1/2 cup boiled, 3.5oz
|
115
|
19.9
|
8.9
|
0.4
|
Lettuce (iceberg)
|
1 cup shredded, 1.9oz
|
8
|
1.7
|
0.50
|
0.1
|
Mushrooms
|
1/2 cup pieces, 2.5oz
|
20
|
3.8
|
1.4
|
0.4
|
Onion
|
1/2 cup chopped, 3oz
|
36
|
8.6
|
0.8
|
0.1
|
Peas
|
1/4 cup, 1.5oz
|
36
|
6.7
|
2.3
|
0.1
|
Peppers (bell or sweet)
|
1 cup sliced, 3.2oz
|
18
|
4.2
|
0.8
|
0.2
|
Potatoes
|
1 potato, baked with skin, 7oz
|
255
|
58.1
|
7.0
|
0.4
|
Pumpkin
|
1/2 cup mashed, 4oz
|
23
|
5.6
|
0.8
|
0.1
|
Spinach
|
1/2 cup, 3oz
|
20
|
3.2
|
2.60
|
0.3
|
Sweet potato
|
1 cup, baked, with skin, 7oz
|
180
|
41.4
|
4.0
|
0.4
|
Tomato
|
1 tomato, raw, 2.2oz
|
11
|
2.4
|
0.6
|
0.1
|
|
Milk and Cheese Calories
| |
Serving
|
Calories
|
Carbs(g)
|
Protein(g)
|
Fat(g)
|
Whole Milk
|
1 cup
|
146
|
11
|
8
|
8
|
Milk - Reduced Fat (2%)
|
1 cup
|
122
|
11
|
8
|
5
|
Milk - Low Fat (1%)
|
1 cup
|
102
|
12
|
8
|
2
|
Milk - Non Fat
|
1 cup
|
83
|
12
|
8
|
0
|
Cream (light whipping)
|
1 cup (whipped)
|
350
|
4
|
3
|
37
|
Cream (heavy whipping)
|
1 cup (whipped)
|
414
|
3
|
2
|
44
|
Cottage Cheese - Low Fat (1%)
|
1 cup
|
163
|
6
|
28
|
2
|
Cottage Cheese - Low Fat (2%)
|
1 cup
|
203
|
8
|
31
|
4
|
Cheese - Cheddar
|
1 slice (28g)
|
113
|
0
|
7
|
9
|
Cheese - Colby
|
1 slice (28g)
|
110
|
1
|
7
|
9
|
Feta Cheese
|
1 wedge (38g)
|
100
|
2
|
5
|
8
|
Camembert Cheese
|
1 wedge (38g)
|
114
|
0
|
8
|
9
|
Brie Cheese
|
1 ounce (28g)
|
94
|
0
|
6
|
8
|
|
Fruit Calories
Fruit
|
Serving
|
Calories
|
Carbs(g)
|
Protein(g)
|
Fat(g)
|
Apple
|
raw, with skin, 100g = 1 small
|
52
|
13.8
|
0.3
|
0.2
|
Apricot
|
raw, with skin, 100g = 3 apricots
|
48
|
11.1
|
1.0
|
0.4
|
Avocado
|
raw, no skin, 100g
|
160
|
8.5
|
2.0
|
14.7
|
Banana
|
1 medium
|
94
|
21.7
|
1.1
|
0.3
|
Boysenberries
|
raw, 1 cup
|
75
|
18.4
|
1.0
|
0.6
|
Blueberries
|
raw, 1 cup
|
81
|
20.5
|
1.7
|
0.6
|
Dates
|
1 cup, pitted, chopped
|
490
|
130.8
|
3.6
|
0.7
|
Grapefruit
|
1 medium
|
82
|
20.5
|
1.5
|
0.3
|
Grapes
|
1 cup, seedless, red or green
|
114
|
28.3
|
1.0
|
1.0
|
Kiwi fruit
|
1 medium, 2.7oz, no skin
|
46
|
11.2
|
0.8
|
0.3
|
Lemon
|
1 medium, 2oz
|
17
|
5.4
|
0.6
|
0.2
|
Melon
|
Cantaloupe, 1 medium wedge,
2.4oz
|
24
|
5.7
|
0.6
|
0.2
|
Nectarine
|
1 medium
|
67
|
15.9
|
1.2
|
0.5
|
Oranges
|
1 large, 6.5oz
|
86
|
21.5
|
1.7
|
0.2
|
Peaches
|
1 medium, 3.5oz
|
42
|
10.8
|
0.7
|
0.0
|
Pear
|
1 medium, 5.8oz
|
98
|
25.1
|
0.7
|
0.7
|
Pineapple
|
1 cup, diced, 5.5oz
|
76
|
19.2
|
0.6
|
0.6
|
Plums
|
1 medium, 2.3oz
|
36
|
8.6
|
0.5
|
0.4
|
Raspberries
|
1 cup, 4.3oz
|
60
|
14.1
|
1.2
|
0.6
|
Strawberries
|
1 cup, halves, 5.4oz
|
46
|
10.6
|
0.9
|
0.5
|
Watermelon
|
1 wedge, 10oz
|
92
|
20.6
|
1.7
|
1.1
|
|
Banana Calories and Macro-Nutrients
| |
Calories
|
Carbs(g)
|
Protein(g)
|
Fat(g)
|
Very Small Banana (less than 6")
|
72
|
18.5
|
0.9
|
0.3
|
Small Banana (6" to 7")
|
90
|
23.1
|
1.1
|
0.3
|
Medium Banana (7" to 8")
|
105
|
26.9
|
1.3
|
0.4
|
Large Banana (8" to 9")
|
121
|
31.1
|
1.5
|
0.5
|
Extra Large Banana (9" or longer)
|
135
|
34.7
|
34.7
|
0.5
|
|
Carbohydrates, proteins, and fats are rounded up to the nearest tenth of a gram. Carbohydrate is
measured by difference: The total gram weight less protein, fat, and water grams. This measure
includes fiber. Measurements taken from the USDA nutrient database. This is a rough guideline as
bananas can be deferent from one another.
Chicken Calories and Nutrients
Per 100 grams (3.5 ounces) of chicken meat
Poultry
|
Calories
|
Protein(g)
|
Total Fat (g)
|
Saturated Fat(g)
|
Cholesterol (mg)
|
Chicken (roasting, meat and skin,
roasted)
|
223
|
23.97
|
13.39
|
3.74
|
76
|
Chicken (roasting, light meat, meat
only, roasted)
|
153
|
27.13
|
4.07
|
1.08
|
75
|
Chicken (broilers or fryers, breast,
meat only, stewed)
|
151
|
28.98
|
3.03
|
0.85
|
77
|
|
Turkey Calories
Per 100 grams (3.5 ounces) of Turkey meat
Poultry
|
Calories
|
Protein(g)
|
Total Fat (g)
|
Saturated Fat(g)
|
Cholesterol (mg)
|
Turkey (all classes, breast, meat and
skin, roasted)
|
208
|
28.1
|
9.73
|
2.84
|
82
|
Turkey (all classes, breast, meat only,
roasted)
|
170
|
29.32
|
4.97
|
1.64
|
76
|
Turkey (all classes, light meat, roasted)
|
157
|
29.9
|
3.22
|
1.03
|
69
|
|
Fish Calories and Nutrients
Per 100 grams (3.5 ounces) of fish
Fish
|
Calories
|
Protein(g)
|
Total Fat (g)
|
Saturated Fat(g)
|
Cholesterol (mg)
|
Anchovy (European, canned in oil,
drained solids)
|
210
|
28.89
|
9.71
|
2.203
|
85
|
Salmon(farmed, Atlantic)
|
206
|
22.1
|
12.3
|
2.5
|
63
|
Salmon(Pink, canned, drained, with
bone)
|
136
|
23.1
|
4.8
|
0.8
|
82
|
Tuna (salad)
|
187
|
16.04
|
9.26
|
1.544
|
13
|
Whitefish (mixed species, cooked, dry
heat)
|
172
|
24.47
|
7.51
|
1.162
|
77
|
|
Nut Calories and Macro-Nutrients
Nut
|
Serving
|
Calories
|
Carbs(g)
|
Protein(g)
|
Fat(g)
|
Almonds
|
raw, unblanched, 1/2 cup, 2.5oz
|
410
|
14.0
|
15.1
|
35.9
|
Brazil nuts
|
1/2 cup, shelled (16 kernels), 2.5oz
|
401
|
8.7
|
10.2
|
47.1
|
Cashews
|
1/2 cup dry-roasted, 2.4oz
|
390
|
22.2
|
10.4
|
31.5
|
Chestnuts
|
15-18 nuts, 2.5oz
|
139
|
31.4
|
1.1
|
0.9
|
Coconut meat
|
1/2 medium coconut (4.5" diameter,
7 oz)
|
704
|
30.2
|
6.6
|
66.7
|
Hazelnuts (filberts)
|
1/2 cup shelled, 2.5oz
|
446
|
11.9
|
10.6
|
43.2
|
Macadamia nuts
|
1/2 cup, 2.3oz
|
467
|
9.0
|
5.1
|
49.3
|
Peanuts
|
1/2 cup raw, 2.5oz
|
403
|
11.4
|
18.3
|
34.9
|
Pecans
|
1/2 cup, halves, 2.4oz
|
373
|
7.5
|
4.9
|
38.9
|
Pistachios
|
1/2 cup shelled, 2oz
|
317
|
16.0
|
11.7
|
25.3
|
Walnuts (english)
|
42 halves, 2.5oz
|
464
|
9.7
|
10.8
|
46.3
|
|
Peanut Butter and Almond Butter Calories
Nut
|
Serving
|
Calories
|
Carbs(g)
|
Protein(g)
|
Fat(g)
|
Peanut Butter (smooth, no added salt)
|
1 Tbsp
|
95
|
3.1
|
4.0
|
8.2
|
Peanut Butter (smooth, no added salt)
|
1/2 cup
|
765
|
24.8
|
32.5
|
65.8
|
Almond Butter
|
1 Tbsp
|
89
|
3.0
|
2.1
|
8.3
|
Almond Butter
|
1/2 cup
|
791
|
26.5
|
18.8
|
73.8
|
|
Beef Calories and Nutrients
Per 100 grams (3.5 ounces) of meat
Cut
|
Calories
|
Protein(g)
|
Total Fat (g)
|
Saturated Fat(g)
|
Cholesterol (mg)
|
Beef (top sirloin, separable lean and fat, trimmed
to 1/8" fat, choice, pan-fried)
|
313
|
28.77
|
21.6
|
8.18
|
98
|
Beef (chuck, clod steak, separable lean and fat,
trimmed to 1/4" fat, all grades, braised)
|
272
|
26.19
|
17.73
|
6.699
|
94
|
Beef (ground, 95% lean meat / 5% fat, crumbles,
pan-browned
|
193
|
29.17
|
1.34
|
3.441
|
89
|
Beef (ground, 95% lean meat / 5% fat, patty,
pan-broiled)
|
164
|
25.8
|
5.94
|
2.698
|
76
|
Beef (round, tip round, separable lean only,
trimmed to 0" fat, choice, roasted)
|
176
|
27.68
|
6.42
|
2.288
|
91
|
|
Lamb Calories
Per 100 grams (3.5 ounces) of meat
Cut
|
Calories
|
Protein(g)
|
Total Fat (g)
|
Sat. Fat(g)
|
Cholesterol (mg)
|
Lamb (New Zealand exported, frozen, leg, whole
(shank and sirloin), separable lean and fat,
roasted)
|
246
|
24.81
|
15.56
|
7.61
|
101
|
Lamb (USA domestic, leg, whole (shank and
sirloin), separable lean and fat, trimmed to 1/8" fat,
choice, roasted)
|
242
|
26.2
|
14.42
|
5.92
|
92
|
Lamb (Australian exported, fresh, leg, whole
(shank and sirloin), separable lean only, trimmed
to 1/8" fat, roasted)
|
190
|
27.31
|
8.1
|
3.297
|
89
|
Lamb (Australian exported, fresh, leg, sirloin
chops, boneless, separable lean only, trimmed to
1/8" fat, broiled)
|
188
|
27.63
|
7.8
|
3.159
|
85
|
|
Pork Calories
Per 100 grams (3.5 ounces) of meat
Cut
|
Calories
|
Protein(g)
|
Total Fat (g)
|
Sat. Fat(g)
|
Cholesterol (mg)
|
Pork (cured, bacon, broiled, pan-fried or roasted)
|
541
|
37.04
|
41.78
|
13.739
|
110
|
Pork (fresh, leg (ham), rump half, separable lean
and fat, roasted)
|
252
|
28.88
|
14.28
|
5.25
|
96
|
Pork (fresh, loin, top loin (chops), boneless,
separable lean only, pan-fried)
|
225
|
30.48
|
10.5
|
3.6
|
77
|
|
Egg Calories and Macro-Nutrients
| |
Serving
|
Calories
|
Carbs(g)
|
Protein(g)
|
Fat(g)
|
Egg
|
1 large egg (1.76oz)
|
78
|
0.6
|
6.3
|
5.3
|
Hard Boiled Egg
|
1 large egg (1.76oz)
|
78
|
0.6
|
6.3
|
5.3
|
Chopped Egg
|
1 cup of chopped egg (4.8oz)
|
211
|
1.5
|
17.0
|
14.4
|
Egg White
|
1 cup (8.5oz)
|
122
|
2.4
|
25.5
|
0.0
|
Scrambled Eggs
|
2 large eggs, 1 tbsp milk, no
added fat
|
180
|
2.0
|
19.0
|
11.0
|
EggBeaters (substitute)
|
Egg Whites, 3tbsp (1.6oz)
|
19
|
0.0
|
3.8
|
0.0
|
|
