Food,Measure,Grams,Calories,Protein,Carbohydrates,Fiber,Fat,Saturated fats

"Clams, steamed or canned",3 oz.,85,87,12,2,0,1,0

"Cod, broiled",3 1/2 oz.,100,170,28,0,0,5,0
"Crab meat, cooked",3 oz.,85,90,14,1,0,2,0
"Fish sticks, breaded,fried",5,112,200,19,8,0,10,5
"Flounder, baked",3 1/2 oz.,100,200,30,0,0,8,0
"Haddock, fried",3 oz.,85,135,16,6,0,5,4
"Halibut, broiled",3 1/2 oz.,100,182,26,0,0,8,0
"Herring, kippered",1 small,100,211,22,0,0,13,0
"Lobster, steamed",aver.,100,92,18,t,0,1,0
"Mackerel, canned",3 oz.,85,155,18,0,0,9,0
"Oysters, raw or 1/2 cup",120,85,8,3,0,2,0,0
"Oyster stew, made with milk",1 cup,230,200,11,11,0,12,0
"Salmon, canned",3 oz.,85,120,17,0,0,5,1
"Sardines, canned",3 oz.,85,180,22,0,0,9,4
"Scallops, breaded, fried",3 1/2 oz.,100,104,18,10,0,8,0
"Shad, baked",3 oz.,85,170,20,0,0,10,0
"Shrimp, steamed",3 oz.,85,110,23,0,0,1,0
"Swordfish, broiled",1 steak,100,180,27,0,0,6,0
"Tuna, canned, drained",3 oz.,85,170,25,0,0,7,3
"Artichoke, globe",1 large,100,25,2,10+,2,t,t
"Asparagus, green",6 spears,96,18,1,3,0.5,t,t
"Beans, green snap",1 cup,125,25,1,6,0.8,t,t
"Lima, green",1 cup,160,140,8,24,3,t,t
"Lima, dry, cooked",1 cup,192,260,16,48,2,t,t
"Navy, baked with pork",3/4 cup,200,250,11,37,2,6,6
"Red kidney, canned",1 cup,260,230,15,42,2.5,1,0
"Bean sprouts, uncooked",1 cup,50,17,1,3,0.3,t,0
"Beet greens, steamed",1 cup,100,27,2,6,1.4,t,0
"Beetroots, boiled",1 cup,165,1,12,0.8,t,0,0
"Broccoli, steamed",1 cup,150,45,5,8,1.9,t,0
"Brussels sprouts, steamed Cabbage, as coleslaw",1 cup,130,60,6,12,1.7,t,0
"Sauerkraut, canned",1 cup,150,32,1,7,1.2,t,0
Steamed cabbage,1 cup,170,40,2,9,1.3,t,0
"Carrots, cooked, diced",1 cup,150,45,1,10,0.9,t,0
"Raw, grated",1 cup,110,45,1,10,1.2,t,0
"Strips, from raw",1 mad.,50,20,t,5,0.5,t,0
"Cauliflower, steamed",1 cup,120,30,3,6,1,t,0
"Celery, cooked, diced",1 cup,100,20,1,4,1,t,0
Stalk raw,1 large,40,5,1,1,0.3,t,0
"Chard steamed, leaves and stalks",1 cup,150,30,2,7,1.4,t,0
"Collards, steamed leaves",1 cup,150,51,5,8,2,t,0
"Corn, steamed,",1 ear,100,92,3,21,0.8,1,t
cooked or canned,1 cup,200,170,5,41,1.6,t,0
"Cucumbers, 1/8"" slices",8,50,6,t,1,0.2,0,0
"Dandelion greens, steamed",1 cup,180,80,5,16,3.2,1,0
"Eggplant, steamed",1 cup,180,30,2,9,1,t,0
Endive (escarole),2 oz.,57,10,1,2,0.6,t,0
"Kale, steamed",1 cup,110,45,4,8,0.9,1,0
"Kohlrabi, raw, sliced",1 cup,140,40,2,9,1.5,t,0
"Lambs quarters, steamed",1 cup,150,48,5,7,3.2,t,0
Lentils,1 cup,200,212,15,38,2.4,t,0
"Lettuce, loose leaf, green",1/4 head,100,14,1,2,0.5,t,0
Iceberg,1/4 head,100,13,t,3,0.5,t,0
"Mushrooms, cooked or canned",4,120,12,2,4,t,t,0
"Mustard greens, steamed",1,140,30,3,6,1.2,t,0
"Okra, diced, steamed",1 1/3 cups,100,32,1,7,1,t,0
"Onions, mature cooked",1,210,80,2,18,1.6,t,0
"Raw, green",6 small,50,22,t,5,1,t,0
"Parsley, chopped, raw",2 T.,50,2,t,t,t,t,0
"Parsnips, steamed",1 cup,155,95,2,22,3,1,0
"Peas, green, canned",1 cup,100,66,3,13,0.1,t,0
"Fresh, steamed",1 cup,100,70,5,12,2.2,t,0
"Frozen, heated",1 cup,100,70,5,12,1.8,t,0
Split cooked,4 cups,100,115,8,21,0.4,t,0
"With carrots, frozen, heated",1 cup,100,53,3,10,1,t,0
"Peppers, pimientos,canned",1 pod,38,10,t,2,t,t,0
"Raw, green, sweet",1 large,100,25,1,6,1.4,t,0
Stuffed with beefand crumbs,1 med.,150,255,19,24,1,9,8
"Potatoes, baked",1 med.,100,100,2,22,0.5,t,0
French-fried,10 pieces,60,155,-1,20,0.4,7,3
Mashed with milk and butter,1 cup,200,230,4,28,0.7,12,11
"Potatoes, pan-tried",3/4 cup,100,268,4,33,0.4,14,6
Scalloped with cheese,3/4 cup,100,145,6,14,0.4,8,7
Steamed before peeling,1 med.,100,80,2,19,0.4,t,0
Potato chips,10,20,110,1,10,t,7,4
"Radishes, raw",5 small,50,10,t,2,0.3,0,0
"Rutabagas, diced",4 cups,100,32,t,8,1.4,0,0
"Soybeans, unseasoned",1 cup,200,260,22,20,3.2,11,0
"Spinach, steamed",1 cup,100,26,3,3,1,t,0
"Squash, summer",1 cup,210,35,1,8,0.6,t,0
"Winter, mashed",1 cup,200,95,4,23,2.6,t,0
"Sweet potatoes, baked",1 med.,110,155,2,36,1,1,0
Candied,1 med.,175,235,2,80,1.5,6,5
"Tomatoes, canned whole",1 cup,240,50,2,9,1,t,0
"Raw, 2 by 2 1/2",1 med.,150,30,1,6,0.6,t,0
"Tomato juice, canned",1 cup,240,50,2,10,0.6,t,0
Tomato catsup,1 T.,17,15,t,4,t,t,0
"Turnip greens, steamed",1 cup,145,45,4,8,1.8,1,0
"Turnips, steamed, sliced",1 cup,155,40,1,9,1.8,t,0
"Watercress, leaves and stems, raw",1 cup,50,9,1,1,0.3,t,0
"Apple juice, fresh or canned",1 cup,250,125,t,34,0,0,0
Apple vinegar,1/3 cup,100,14,t,3,0,0,0
"Apples, raw",1 med,130,70,t,18,1,t,0
Stewed or canned,1 cup,240,100,t,26,2,t,0
"Apricots, canned In syrup",1 cup,250,220,2,57,1,t,0
"Dried, uncooked",1/2 cup,75,220,4,50,1,t,0
Fresh,3 med.,114,55,1,14,0.7,t,0
"Nectar, or juice",1 cup,250,140,1,36,2,t,0
Avocado,1/2 large,108,185,2,6,1.8,18,12
Banana,1 med.,150,85,1,23,0.9,t,0
"Blackberries, fresh",1 cup,144,85,2,19,6.6,1,0
"Blueberries, canned",1 cup,250,245,1,65,2,t,0
Cantaloupe,1/2 med.,380,40,1,9,2.2,t,0
"Cherries, canned, pitted",1 cup,257,100,2,26,2,1,0
"Fresh, raw",1 cup,114,65,1,15,0.8,t,0
"Cranberry sauce, sweetened",1 cup,277,530,t,142,1.2,t,0
"Dates, dried",1 cup,178,505,4,134,3.6,t,0
"Figs, dried, large, 2"" by 1""",2,42,120,2,30,1.9,t,0
"Fresh, raw",3 med.,114,90,2,22,1,t,0
Stewed or canned with syrup,3,115,130,1,32,1,t,0
"Fruit cocktail, canned",1 cup,256,195,1,50,0.5,t,0
"Grapefruit, canned sections",1 cup,250,170,1,44,0.5,t,0
"Grapefruit, fresh, 5"" diameter",1/2,285,50,1,14,1,t,t
Grapefruit juice,1 cup,250,100,1,24,1,t,0
"Grapes, American, as Concord",1 cup,153,70,1,16,0.8,t,0
"European, as Muscat, Tokay",1 cup,160,100,1,26,0.7,t,0
"Grape juice, bottled",1 cup,250,160,1,42,t,t,0
"Lemon juice, fresh",1/2 cup,125,30,t,10,t,t,0
"Lemonade concentrate,frozen",6-oz. can,220,430,t,112,t,t,0
Limeade concentrate frozen,6-oz. can,218,405,t,108,t,t,0
"Olives, green, canned large",10,65,72,1,3,0.8,10,9
"Ripe, canned, large",10,65,105,1,1,1,13,12
"Oranges, fresh",1 med.,180,60,2,16,1,t,t
"Orange juice, fresh",8 oz. or,250,112,2,25,0.2,t,0
Frozen concentrate,6-oz. can,210,330,2,78,0.4,t,t
"Papaya, fresh",1/2 med.,200,75,1,18,1.8,t,0
"Peaches, canned, sliced",1 cup,257,200,1,52,1,t,0
"Fresh, raw",1 med.,114,35,1,10,0.6,t,0
"Pears, canned, sweetened",1 cup,255,195,1,50,2,t,0
"Raw, 3 by 2V",1 med.,182,100,1,25,2,1,0
"Persimmons, Japanese",1 med.,125,75,1,20,2,t,0
"Pineapple, canned, sliced",1 large slice,122,95,t,26,0.4,t,0
Crushed,1 cup,260,205,1,55,0.7,t,0
"Raw, diced",1 cup,140,75,1,19,0.6,t',0
"Pineapple juice, canned",1 cup,250,120,1,32,0.2,t,0
"Plums, canned in syrup",1 cup,256,185,1,50,0.7,t,0
"Raw, 2"" diameter",1,60,30,t,7,0.2,t,0
"Prunes, cooked",1 cup,270,300,3,81,0.8,1,0
"Prune juice, canned*",1 cup,240,170,1,45,0.7,t,0
"Raisins, dried",1/2 cup,88,230,2,82,0.7,t,0
"Raspberries, frozen",1/2 cup,100,100,t,25,2,t,0
"Raw, red",3/4 cup,100,57,t,14,5,t,0
"Rhubarb, cooked, sweetened",1 cup,270,385,1,98,1.9,t,0
"Strawberries, frozen",1 cup,227,242,1,60,1.3,t,0
Raw,1 cup,149,54,t,12,1.9,t,0
"Tangerines, fresh",I med.,114,40,1,10,1,t,0
"Watermelon, 4 by 8""",1 wedge,925,120,2,29,3.6,1,0
"Cows' milk, whole",1 qt.,976,660,32,48,0,40,36
skim,1 qt.,984,360,36,52,0,t,t
"Buttermilk, cultured",1 cup,246,127,9,13,0,5,4
"Evaporated, undiluted",1 cup,252,345,16,24,0,20,18
Fortified milk,6 cups,"1,419","1,373",89,119,1.4,42,23
"Powdered milk, whole",1 cup,103,515,27,39,0,28,24
"skim, instant",1 1/3 cups,85,290,30,42,0,t,t
"skim, non-instant",2/3 cup,85,290,30,42,1,t,t
"Goats' milk, fresh",1 cup,244,165,8,11,0,10,8
Malted milk (1/2 cup ice cream),2 cups,540,690,24,70,0,24,22
Cocoa,1 cup,252,235,8,26,0,11,10
"Yogurt, of partially skim. milk",1 cup,250,128,18,13,1,4,3
Milk pudding(cornstarch),1 cup,248,275,9,40,0,10,9
"Custard, baked",1 cup,248,285,13,28,0,14,11
"Ice cream, commercial",1 cup,188,300,6,29,0,18,16
"Ice milk, commercial",1 cup,190,275,9,32,0,10,9
"Cream, light, or half-and-half",1/2 cup,120,170,4,5,0,15,13
"Cream, heavy,or whipping",1/2 cup,119,430,2,3,1,44,27
"Cheese, cottage, creamed",1 cup,225,240,30,6,0,11,10
uncreamed,1 cup,225,195,38,6,0,t,t
"Cheddar, or American",1-in. cube,17,70,4,t,0,6,5
"Cheddar, grated cup",1/2 cup,56,226,14,1,0,19,17
Cream cheese,1 oz.,28,105,2,1,0,11,10
Processed cheese,1 oz.,28,105,7,t,0,9,8
Roquefort type,1 oz.,28,105,6,t,0,9,8
Swiss,1 oz.,28,105,7,t,0,8,7
"Eggs, boiled, poached, or raw",2,100,150,12,t,0,12,10
"Scrambled, omelet, or fried",2,128,220,13,1,0,16,14
Yolks only,2,34,120,6,t,0,10,8
Butter,1T.,14,100,t,t,0,11,10
Butter,1/2 cup,112,800,t,1,0,90,80
Hydrogenated cooking fat,1/2 cup,100,665,0,0,0,100,88
Lard,1/2 cup,110,992,0,0,0,110,92
"Margarine, 1/2 pound or",1/2 cup,112,806,t,t,0,91,76
"Margarine, 2 pat or",1 T.,14,100,t,t,0,11,9
Mayonnaise,1 T.,15,110,t,t,0,12,5
"Oils ,Corn, soy, peanut or cottonseed",1 T.,14,125,0,0,0,14,5
Olive,1T.,14,125,0,0,0,14,3
"Safflower, sunflower,seed, walnut",1 T.,14,125,0,0,0,14,3
Salad dressing French,1 T.,15,60,t,2,0,6,2
Thousand Island,1 T.,15,75,t,1,0,8,3
Salt pork,2 oz.,60,470,3,0,0,55,0
"Bacon, crisp, drained",2 slices,16,95,4,1,0,8,7
"Beef, chuck, pat-roasted",3 oz.,85,245,23,0,0,16,15
"Hamburger, commercial",3 oz.,85,245,21,0,0,17,15
Ground lean,3 oz.,85,185,24,0,0,10,9
"Roast beef, oven-cooked",3 oz.,85,390,16,0,0,36,35
"Steak, as sirloin",3 oz.,85,330,20,0,0,27,25
"Steak, lean, as round",3 oz.,85,220,24,0,0,12,11
Corned beef,3 oz.,85,185,22,0,0,10,9
"Corned beef hash, canned",3 oz.,85,120,12,6,t,8,7
Dried or chipped,2 oz.,56,115,19,0,0,4,4
"Pot-pie, 4 1/2"" diameter",1 pie,227,480,18,32,t,28,25
"Stew, with vegetables",1 cup,235,185,15,15,t,10,9
chicken; broiled,3 oz.,85,185,23,0,0,9,7
"Fried, breast or leg and thigh",3 oz.,85,245,25,0,0,15,11
Roasted,3 1/2 oz.,100,290,25,0,0,20,16
"Chicken livers, fried",3 med.,100,140,22,2.3,0,14,12
"Duck, domestic",3 1/2 oz.,100,370,16,0,0,28,0
"Lamb, chop, broiled",4 oz.,115,480,24,0,0,35,33
Leg roasted,3 oz.,86,314,20,0,0,14,14
"Shoulder, braised",3 oz.,85,285,18,0,0,23,21
"Pork, chop, 1 thick",3 1/2 oz.,100,260,16,0,0,21,18
"Ham, cured, and pan-broiled",3 oz.,85,290,16,0,0,22,19
"Ham, as luncheon meat",2 oz.,57,170,13,0,0,13,11
"Ham, canned, spiced",2 oz.,57,165,8,1,0,14,12
Pork roast,3 oz.,85,310,21,0,0,24,21
"Pork sausage, bulk",3 1/2 oz.,100,475,18,0,0,44,40
"Turkey, roasted",3 1/2 oz.,100,265,27,0,0,15,0
"Veal, cutlet, broiled",3 oz.,85,185,23,0,0,9,8
Roast,3 oz.,85,305,13,0,0,14,13
"Bacon, crisp, drained",2 slices,16,95,4,1,0,8,7
"Beef, chuck, pat-roasted",3 oz.,85,245,23,0,0,16,15
"Hamburger, commercial",3 oz.,85,245,21,0,0,17,15
Ground lean,3 oz.,85,185,24,0,0,10,9
"Roast beef,oven-cooked",3 oz.,85,390,16,0,0,36,35
"Steak, as sirloin",3 oz.,85,330,20,0,0,27,25
"Steak, lean, as round",3 oz.,85,220,24,0,0,12,11
Corned beef,3 oz.,85,185,22,0,0,10,9
"Corned beef hash,canned",3 oz.,85,120,12,6,t,8,7
Dried or chipped,2 oz.,56,115,19,0,0,4,4
"Pot-pie, 4 1/2"" diameter",1 pie,227,480,18,32,t,28,25
"Stew, with vegetables",1 cup,235,185,15,15,t,10,9
chicken; broiled,3 oz.,85,185,23,0,0,9,7
"Fried, breast or leg and thigh",3 oz.,85,245,25,0,0,15,11
Roasted,3 1/2 oz.,100,290,25,0,0,20,16
"Chicken livers, fried",3 med.,100,140,22,2.3,0,14,12
"Duck, domestic",3 1/2 oz.,100,370,16,0,0,28,0
"Lamb, chop, broiled",4 oz.,115,480,24,0,0,35,33
Leg roasted,3 oz.,86,314,20,0,0,14,14
"Shoulder, braised",3 oz.,85,285,18,0,0,23,21
"Pork, chop, 1 thick",3 1/2 oz.,100,260,16,0,0,21,18
"Ham, cured, and pan-broiled",3 oz.,85,290,16,0,0,22,19
"Ham, as luncheon meat",2 oz.,57,170,13,0,0,13,11
"Ham, canned, spiced",2 oz.,57,165,8,1,0,14,12
Pork roast,3 oz.,85,310,21,0,0,24,21
"Pork sausage, bulk",3 1/2 oz.,100,475,18,0,0,44,40
"Turkey, roasted",3 1/2 oz.,100,265,27,0,0,15,0
"Veal, cutlet, broiled",3 oz.,85,185,23,0,0,9,8
Roast,3 oz.,85,305,13,0,0,14,13
Bean soups,1 cup,250,190,8,30,0.6,5,4
Beef and vegetable,1 cup,250,100,6,11,0.5,4,4
"Bouillon, broth, consommé",1 cup,240,24,5,0,0,0,0
chicken or turkey,1 cup,250,75,4,10,0,2,2
"Clam chowder, without milk",1 cup,255,85,5,12,0.5,2,8
"Cream soups (asparagus, celery, etc.)",1 cup,255,200,7,18,1.2,12,11
"Noodle, rice, barley",1 cup,250,115,6,13,0.2,4,3
Split-pea soup,1 cup,250,147,8,25,0.5,3,3
"Tomato soup, diluted w/milk",1 cup,245,175,6,22,0.5,7,6
Vegetable (vegetarian),1 cup,250,80,4,14,0,2,2
Apple betty,1 serving,100,150,1,29,0.5,4,0
Bread pudding with raisins,3/4 cup,200,374,11,56,0.2,12,11
"Cakes, angel food",1 slice,40,110,3,23,0,t,0
Chocolate fudge w/ icing,1 slice,120,420,5,70,0.3,14,12
Cupcake with icing,1,50,160,3,31,t,3,2
"Fruit cake, 2"" x 2"" x 4""",1 slice,30,105,2,17,0.2,4,3
"Gingerbread, 2"" cube",1 slice,55,180,2,28,t,7,6
"Plain, with no icing",1 slice,55,180,4,31,t,5,4
"Sponge cake, no icing",1 slice,40,115,3,22,0,2,2
"Candy, caramels",5,25,104,t,19,0,3,3
Chocolate creams,2,30,130,t,24,0,4,4
"Fudge, plain, 1"" x 1""",2 pieces,90,370,t,80,0.1,12,11
Hard candies,1 oz.,28,90,t,28,0,0,0
"Marshmallows, large",5,30,98,1,23,0,,0
Milk chocolate,2-oz. bar,56,290,2,44,0.2,6,6
Chocolate syrup,2 T.,40,80,t,22,0,t,t
"Doughnuts, cake type",1,33,135,2,17,t,7,4
"Gelatin, made with water",1 cup,239,155,4,36,0,t,t
"Honey, strained honey, strained",2 T.,42,120,t,30,0,0,0
"Ice cream,Dairy products, lime, orange",1 cup,150,117,0,48,0,0,0
"Jams, marmalades,preserves",1 T.,20,55,0,14,t,0,0
Jellies,1 T.,20,50,0,13,0,,0
"Molasses, blackstrap",1 T.,20,45,0,11,8,0,0
"Cane, refined",1 T.,20,50,0,13,0,0,0
"Pie, apple, 1/2 of 9"" diam. pie",1 slice,135,330,3,53,0.1,13,11
Cherry,1 slice,135,340,3,55,0.1,13,11
Custard,1 slice,130,265,7,34,0,11,10
Lemon meringue,1 slice,120,300,4,45,0.1,12,10
Mince,1 slice,135,340,3,62,0.7,9,8
Pumpkin,1 slice,130,265,5,34,8,12,11
"Puddings (see Dairy products)Sugar, beet or cane",1 cup,200,770,0,199,0,0,0
3 teaspoons or,1 T.,12,50,0,12,0,0,0
"Brown, firm-packed, dark",1 cup,220,815,0,210,0,,0
"Syrup, maple",2 T.,40,100,0,25,0,,0
table blends,2 T.,40,110,0,29,0,,0
Tapioca cream pudding,1 cup,250,335,10,42,0,10,9
"Almonds, dried",1/2 cup,70,425,13,13,1.8,38,28
roasted and salted,1/2 cup,70,439,13,13,1.8,40,31
Brazil nuts; unsalted,1/2 cup,70,457,10,7,2,47,31
"Cashews, unsalted",1/2 cup,70,392,12,20,0.9,32,28
"Coconut, shredded, sweetened",1/2 cup,50,274,1,26,2,20,19
"Peanut butter, commercial",1/3 cup,50,300,12,9,0.9,25,17
"Peanut butter, natural",1/3 cup,50,284,13,8,0.9,24,10
"Peanuts, roasted",1/3 cup,50,290,13,9,1.2,25,16
"Pecans, raw, halves",1/2 cup,52,343,5,7,1.1,35,25
"Sesame seeds, dry",1/2 cup,50,280,9,10,3.1,24,13
Sunflower seeds,1/2 cup,50,280,12,10,1.9,26,7
"Walnuts, English, raw",1/2 cup,50,325,7,8,1,32,7
Beer (4% alcohol),2 cups,480,228,t,8,0,0,0
"Gin, rum, vodka, whiskey (86 proof)",1 oz.,28,70,0,t,0,0,0
"Wines, dessert (I 8.8% alcohol)",1/2 cup,120,164,t,9,0,0,0
Table (12.2% alcohol),1/2 cup,120,100,t,5,0,0,0
Artificially sweetened,12 oz.,346,0,0,0,0,0,0
Club soda,12 oz.,346,0,0,0,0,0,0
"Cola drinks, sweetened",12 oz.,346,137,0,38,0,0,0
Fruit-flavored soda,12 oz.,346,161,0,42,0,0,0
Ginger ale,12 oz.,346,105,0,28,0,0,0
Root beer,12 oz.,346,140,0,35,0,0,0
"Coffee, black, unsweetened",1 cup,230,3,t,1,0,0,0
"Tea, clear, unsweetened",1 cup,230,4,0,1,0,t,0