Nutrient comp of foods 5/7/98 3:58 PM Page 1

k n o w yo u r i n g r e d i e n t s

Nutrient Composition of Foods and Ingredients 1

2
     - -         
3
 () ()   () () () () (µ) () ()
4
Almonds,  cup    . .    .  .  5
raw, shelled
6
Apple, raw,  item     .    .  . 
7
¾-inch diameter 8
9
Apple butter  tbsp    tr     tr  . 
10
Apple juice  cup     .      . 
11
12
Applesauce ½ cup    tr       .  13
14
Apricot, fresh  items    .     .  . 
15
Apricot nectar, ½ cup    . tr    .  .  16
canned 17
18
Artichoke, globe, ½ cup     .    .  . 
cooked, whole
19
20
Artichoke,  cup    tr     .  .  21
Jerusalem, whole
22
Asparagus, raw  cup    tr .    .  . 
23
24
Avocado ½ cup     .    .  .  25
26
Bacon, broiled,  slice    . .      . 
pan-fried, or
27
roasted 28
29
Banana  item    . .    .  . 
30
Barley, uncooked  cup    . .    .  . 
31
32
Baked beans,  cup    . .    .  .  33
canned
34
Baking soda  tsp            
35
36
Baking powder  tsp         — —   37
38
Beans, green,  cup     .    .  . 
boiled
39
40
Beans, kidney,  cup    . .    .  .  41
boiled
42
Beans, lima,  cup    . .    —  . 
43
boiled 44
45
Beans, navy,  cup     .    .  . 
boiled
46
47
Bean sprouts  cup     .        48
49
Beef, dried  oz    . .    .  . 
50
51
 Nutrient comp of foods 5/7/98 3:58 PM Page 2

joy of co ok ing

1      - -         
2  () ()   () () () () (µ) () ()
3
Beef, filet  oz    . .    .  . 
4 mignon, raw
5
6 Beef, lean,  oz    . .    .  . 
ground, raw
7
8 Beef, rib roast,  oz     .    .  . 
9 raw
10
Beef, lean round  oz    . .    —  . 
11 roast, raw
12
13 Beef, sirloin  oz    . .    .  . 
steak, lean, raw
14
15 Beef, tongue, raw  oz    . .    .  . 
16
17 Beer  oz           . 
18
Beet greens,  cup    . .    .  . 
19 chopped, cooked
20
21 Beets, chopped, ½ cup         .  . 
whole, raw
22
23 Blackberries,  cup    .       . 
24 whole, raw
25
Blueberries  cup    . .    .  . 
26
27 Bologna sausage  slice    .     .  . 
28
29 Bouillon, chicken  cube         — —  
30
Bran, oat  cup    — .    .  . 
31
32 Braunschweiger  oz    . .    .  . 
33 sausage
34
Brazil nuts,  cup    . .    .  . 
35 shelled
36
37 Bread, rye  slice    . .    .  . 
38
Bread, white  slice    . .    .  . 
39
40 Bread,  slice    . .    .  . 
41 whole wheat
42
Broccoli, raw,  cup     .    .  . 
43 chopped
44
45 Brussels sprouts,  cup    . .    .  . 
raw
46
47 Butter, salted  tsp    . .    .  tr 
48
49 Butter, unsalted  tsp    . . tr   .  tr 
50
51
Nutrient comp of foods 5/7/98 3:58 PM Page 3

k n o w yo u r i n g r e d i e n t s

     - -         
1
 () ()   () () () () (µ) () () 2
3
Cabbage, raw,  cup         .  . 
chopped 4
5
Cake, angel  oz slice     .    —  .  6
7
Cake, pound  oz slice    . .    —  . 
8
Cantaloupe, large  item         —  .  9
(. ounces) 10
11
Caramels, . ounce  pieces    . .       
12
Carrots, cooked,  cup     .    .    13
sliced 14
15
Carrots, raw,  cup         .  . 
sliced 16
17
Cashew nuts, dry  cup    . .    .  .  18
roasted
19
Cauliflower,  cup     .    .  .  20
cooked 21
22
Caviar, sturgeon  tbsp    . .    .  . 
23
Celery, raw, 24
chopped  stalks         .  .  25
26
Celery root,  cup    . .    .  . 
cooked, chopped 27
28
Cereal, raisin  cup           .  29
bran
30
Cheese,American  oz    . .    .  .  31
32
Cheese,  oz     .    .  .  33
Camembert
34
Cheese, Cheddar  oz    . .    .  .  35
36
Cheese, cottage  cup    . .    .  .  37
38
Cheese, cream  tbsp    . .    .  . 
39
Cheese,  tbsp    .       .  40
Parmesan, grated 41
42
Cheese, ricotta  cup    — .    — —  
43
Cheese,  oz    . .    .  .  44
Roquefort 45
46
Cheese, Swiss  oz    .     .  . 
47
Cherimoya  item    — —    — — .  48
49
Cherries  items    . .    .  .  50
51
 Nutrient comp of foods 5/7/98 3:58 PM Page 4

joy of co ok ing

1      - -         
2  () ()   () () () () (µ) () ()
3
Chicken, dark ½ oz    . .    .  . 
4 meat, roasted
5
6 Chicken, breast,  item     .    .   
fried
7
8 Chicken breast,  item    . .    .  . 
9 roasted, no skin
10
Chicken liver  oz    . .    .  . 
11
12 Chickpeas,  cup    . .    .  . 
13 cooked
14
Chocolate,  oz    . .    — —  
15 bittersweet
16
17 Chocolate, milk  oz    . .    —  . 
18
Chocolate fudge  piece    . .      . 
19
20 Chocolate syrup  tbsp    . .    — — . 
21
22 Clams, raw  oz    . .    .  . 
23
Cocoa mix,  oz    . .    .  . 
24 powdered
25
26 Coconut, raw,
shredded  cup    . .    .  . 
27
28 Cod  oz    . .    .  . 
29
30 Coffee  cup           . 
31
Collard greens,  cup     .    .  . 
32 boiled, chopped
33
34 Consomme,  cup         —  . 
canned and
35 prepared
36 with water
37
Corn, ear, cooked  item    . .    .  . 
38
39 Corn flakes  cup           . 
40
41 Cornmeal,
enriched, cooked  cup    . .    .  . 
42
43 Cornstarch  cup           . 
44
45 Corn syrup  oz       — — — — . 
46
Crab meat,  oz    . .    —  . 
47 Alaska, fresh, raw
48
49 Cracker, graham,  item    . .    .  . 
. ounce
50
51
Nutrient comp of foods 5/7/98 3:58 PM Page 5

k n o w yo u r i n g r e d i e n t s

     - -         
1
 () ()   () () () () (µ) () () 2
3
Cracker, saltine,  item    . .    .  . 
-inch square 4
5
Cranberries,  cup         .  .  6
raw, chopped
7
Cream, half-  tbsp    . .        8
and-half 9
10
Cream, sour,  tbsp    . .    .  tr 
cultured 11
12
Cream, whipped  tbsp         —    13
14
Cucumber, sliced  cup    tr     .  . 
15
Dates  items        — — tr .  16
17
Doughnut,  item    . .    —  .  18
plain glazed
19
Dressing,  tbsp    . .    .  .  20
Thousand 21
Island
22
Dressing, French  tbsp    . .    .  .  23
24
Duck, roasted,  item    . .    .  .  25
no skin
26
Egg, whole,  item    . .    .  .  27
poached 28
29
Egg yolk, raw  item     .    .  . 
30
Egg white, raw  item             31
32
Eggplant, raw,  cup           .  33
whole
34
Endive, raw,  cup    tr     .  .  35
chopped 36
37
English muffin,  item    . .    —  . 
plain
38
39
Fig, fresh  item         .  .  40
41
Flour, cake/
pastry, enriched  cup    . .    .   
42
43
Flour, rye  cup    . .    — . . . 44
45
Flour, whole  cup    . .    .  . 
wheat
46
47
Flour, white,  cup    . .    .  .  48
all-purpose,
enriched
49
50
51
 Nutrient comp of foods 5/7/98 3:58 PM Page 6

joy of co ok ing

1      - -         
2  () ()   () () () () (µ) () ()
3
Flounder, baked One    . .    .  . 
4 .-ounce
5 piece
6
Frankfurter, beef  item    . .    .  . 
7 and pork
8
9 Frog legs, raw  cup    . .    .  . 
10
Gelatin, plain  cup            
11
12 Gin  oz            
13
14 Ginger, raw,  cup    . .    .  . 
sliced
15
16 Ginger ale  ounces           . 
17
18 Goose, wild,  oz    . .      . 
roasted
19
20 Gooseberries  cup    . .    .  . 
21
22 Grape juice  cup    tr .      . 
23
Grapefruit, white  item    .     —  . 
24 or red
25
26 Grapefruit juice,  cup         .  . 
unsweetened
27
28 Grapes, green,  cup     .    .  . 
29 seedless
30
Grits, hominy  cup    . .    .  . 
31
32 Guava  item    . .      . 
33
34 Haddock, One    . .    —  . 
broiled .-ounce
35 serving
36
37 Halibut, broiled One    . .      . 
-ounce
38 serving
39
40 Ham, lean,  oz    . .    .  . 
roasted
41
42 Herring, One
43 Atlantic, fresh, -ounce    . .    .  . 
44 raw serving

45 Herring, pickled  piece     .    .  . 

46
47 Hollandaise  tbsp     .  tr  .  . 
48 sauce

49 Honey  tbsp           . 

50
51
Nutrient comp of foods 5/7/98 3:58 PM Page 7

k n o w yo u r i n g r e d i e n t s

     - -         
1
 () ()   () () () () (µ) () () 2
3
Honeydew melon  cup    tr     .  . 
4
Horseradish, raw  tbsp    tr tr    tr  .  5
6
Ice cream, vanilla  cup     .    .  .  7
8
Icing, white  cup         — —  
boiled 9
10
Jam  tbsp     tr      .  11
12
Kale, chopped,  cup     .    .  . 
boiled 13
14
Ketchup  tbsp    tr tr    .  .  15
16
Kidneys, beef,  oz    . .    .  . 
raw 17
18
Kiwi  item         .  .  19
20
Kumquat  item    tr tr    .  . 
21
Lamb chop, One    . .    —  .  22
braised -ounce 23
serving
24
Lamb shank, One    . .    .  .  25
roasted -ounce 26
serving
27
Lard  tbsp    .     .   tr 28
29
Leek  item    tr .    .  .  30
31
Lemon  item         — — . 
32
Lentils  oz         .  .  33
34
Lettuce, iceberg  head         —  .  35
36
Lime  item         .  . 
37
Liver, beef, raw  oz    . .    .  .  38
39
Liverwurst  slice    . .    —  .  40
41
Lobster, raw  cup    . .    .  . 
42
Macaroni, plain,  cup    . .     — .  43
cooked 44
45
Mackerel, king,  oz    . .    —  . 
broiled 46
47
Mango  item    . .    .  .  48
49
Maple syrup  tbsp           . 
50
51
 Nutrient comp of foods 5/7/98 3:58 PM Page 8

joy of co ok ing

1      - -         
2  () ()   () () () () (µ) () ()
3
Margarine,  tsp    . .   tr    
4 corn oil
5
6 Marmalade  oz    tr tr       
7
Marshmallows  items           . 
8
9 Mayonnaise  tbsp    —     . —  
10
11 Melba toast  slice           . 
12
Milk, buttermilk,  cup         .  . 
13 %
14
15 Milk, %  cup     .      . 
16
Milk, %  cup    . .    .  . 
17
18 Milk, chocolate  cup    . .    —  . 
19
20 Milk, skim  cup    . .    .  . 
21
Milk, whole  cup    . .    .  . 
22
23 Molasses  tbsp         — — . 
24
25 Muffin, corn  item    . .    .  . 

26
Mushrooms  cup    tr     .  . 
27
28 Mustard greens,  cup    .     .   
29 whole, boiled

30
Nectarine  item    . .    .  . 
31
32 Noodles, egg,  cup    . .    .  . 
33 cooked

34
Oatmeal, instant,  cup    . .    .  . 
35 cooked
36
37 Okra, boiled  cup     .    .  . 

38
Oil, corn  tbsp    . .    .   
39
40 Oil, olive  tbsp     .    .  . 
41
42 Oil, peanut  tbsp    . .    .  tr 

43 Oil, safflower  tbsp    . .    .   

44
45 Oil, sesame  tbsp    . .    .   
46
Olives, green
47 or black  large    .     — —  
48
49 Onion, raw,  cup         .  . 
50 chopped

51
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k n o w yo u r i n g r e d i e n t s

     - -         
1
 () ()   () () () () (µ) () () 2
3
Orange  item         .  . 
4
Orange juice  cup    . .    .  .  5
6
Oysters, raw  cup    .     —  .  7
8
Papaya, chopped  cup    . .    .  . 
9
Parsley, raw,  tbsp     tr    .  .  10
chopped 11
12
Parsnips, sliced,  cup    . .    .  . 
boiled 13
14
Peach  item     tr    .  .  15
16
Peanut butter  tbsp    . .    .  . 
17
Peanuts, dry,  cup     .    .  .  18
roasted, unsalted 19
20
Pear  item    .     .  . 
21
Prickly pear  item    . .      .  22
23
Peas, black-eyed,  cup    . .    .  .  24
boiled
25
Peas, green, fresh  cup     .    .  .  26
27
Peas, split, boiled  cup    . .    —  .  28
with salt
29
Pecans  cup    . .    —  .  30
31
Pepper, chili,  item         — —   32
whole
33
Pepper, green  item         —  .  34
35
Pepperoni  slice    . .      .  36
37
Persimmon  item       —  — — . 
38
Pickle, dill, large  item    tr     .  .  39
40
Pineapple, fresh,  cup    . .    .  .  41
diced
42
Plum  cup    . .    .  .  43
44
Pomegranate  item    . .    .  .  45
46
Popcorn, popped,  cup    . .      . 
plain 47
48
Pork, lean,  oz    . .    .  .  49
roasted
50
51
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joy of co ok ing

1      - -         
2  () ()   () () () () (µ) () ()
3
Pork chop, . ounces    . .    —  . 
4 broiled
5
6 Potato, baked One .-    tr .    .  . 
ounce item
7
8 Potato, boiled  cup    tr .    —  . 
9 with skin
10
Preserves  tbsp     tr      . 
11
12 Pretzels,  items          — . 
13 thin stick
14
Prunes, dried  cup    . .      . 
15
16 Pumpkin,
17 raw, cubed  cup     .    .  . 
18
Rabbit, roasted  ounces    . .    —   
19
20 Radishes  items    tr tr       
21
22 Raisins  cup     .       
23
Raspberries  cup    .     .   
24
25 Red snapper, One    . .    —  . 
26 baked -ounce
serving
27
28
29 Rhubarb, raw  cup 26     .   —   
30
Rice, brown,  cup    . .    —   
31 cooked
32
33 Rice, white,  cup    . .    —  . 
cooked
34
35 Rice, wild,  cup    . .    .   
36 cooked
37
Roll, hard One    . .    .  . 
38 white -ounce
39 item
40
41 Root beer  oz           . 

42 Rum  oz            
43
44 Salami, dry,  oz    . .    .  . 
45 hard, pork

46 Salmon, broiled  oz    . .    —   

47
48 Sardines, canned  oz    . .    .  . 
49 in oil

50
51
Nutrient comp of foods 5/7/98 3:58 PM Page 11

k n o w yo u r i n g r e d i e n t s

     - -         
1
 () ()   () () () () (µ) () () 2
3
Sauerkraut  cup         — —  
4
Sausage, pork,  item    . .      .  5
link 6
7
Scallop, large,  item         .  . 
raw 8
9
Seeds, pumpkin,  oz    . .    .  .  10
dry, roasted,
salted 11
12
Seeds, sunflower,  oz    . .    .  .  13
dry, roasted
14
Sherbet, orange  cup    . .    —  .  15
16
Sherry, dry  oz           .  17
18
Shrimp, boiled  oz    . .    .  . 
19
Sole, Dover  piece    . .    .  .  20
21
Soybeans  cup             22
23
Spaghetti, plain,  cup    . .    .   
cooked 24
25
Spareribs, One    .     —    26
roasted -ounce
serving 27
28
Spinach, raw,  cup    tr     .  .  29
chopped
30
Squash, boiled  cup    tr     .  .  31
32
Squash,  cup         —  .  33
butternut, baked
34
Strawberries  cup    .     .  .  35
36
Sugar, brown  cup           .  37
38
Sugar, white  cup           . 
39
Sweetbreads, One    . .    .  .  40
veal, braised .-ounce 41
serving
42
Swordfish, One    . .    —  .  43
broiled -ounce 44
serving
45
Taco shell, baked  item    . .    .  . 
46
47
Tangerine  item         .  .  48
49
Tartar sauce  tbsp    . .      . 
50
51
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joy of co ok ing

1      - -         
2  () ()   () () () () (µ) () ()
3
Tea, instant,  cup           . 
4 unsweetened
5
6 Tofu, firm, raw  oz    . .   . —  . 
7
Tofu, soft  oz    .     — —  
8
9 Tomato, ripe, raw  item    . .    .  . 
10
11 Tomato juice  cup         .  . 

12
Tomatoes,  cup    . .    .  . 
13 canned
14
15 Tongue, beef, raw  oz    . .    .  . 

16
Tortilla, corn  item    . .      . 
17
18 Trout, brook, One    . .    .  . 
19 broiled .-ounce
serving
20
21 Tuna, canned  oz    . .    .  . 
22 in water
23
Tuna, raw  oz    . .    —  . 
24
25 Turkey breast, . ounces    . .    .  . 
26 roasted,
no skin
27
28 Turkey, roasted,  cup    . .    .  . 
29 dark meat
30
Turnips, whole,  cup         .  . 
31 boiled
32
33 Vanilla extract  tbsp         — —  
34
Veal, One    . .    —  . 
35 braised chop -ounce
36 serving
37
Veal, lean One    . .    .  . 
38 roasted sirloin -ounce
39 serving
40
Venison, baked  pound     .    — — . 
41
42 Vienna sausage,  item    . .      . 
43 canned
44
Vodka  oz            
45
46 Walnuts,  cup    . .    .  . 
47 chopped
48
Watercress,  cup    tr tr    .  . 
49 chopped, raw
50
51
Nutrient comp of foods 5/7/98 3:58 PM Page 13

k n o w yo u r i n g r e d i e n t s

1
     - -          2
 () ()   () () () () (µ) () () 3
4
Watermelon,  cup    . .    .  . 
sliced 5
6
Wheat germ  tbsp    . .    —  .  7
8
Whiskey  oz            
9
Whitefish,  oz    .     —  .  10
broiled 11
12
Wine, dry red  oz           . 
or white 13
14
Yams, boiled  cup    tr     .  .  15
or baked
16
Yeast, brewers,  tbsp         tr  .  17
dry 18
19
Yeast,  oz    .       . 
compressed, 20
fresh 21
22
Yogurt, full-fat,  cup     .    .  . 
plain 23
24
Yogurt, nonfat,  cup         .    25
plain
26
Zucchini,  cup    tr     .  .  27
boiled 28
29
30
For this table we used the latest version of Nutritionist IV (June ). The numbers are rounded to the nearest whole number,
31
except for monounsaturated fat, saturated fat, vitamin E, and iron, which were rounded to the nearest tenth, and “tr” represents
trace value of less than ..A dash indicates that there are no known values for this food. The foods listed are the most common 32
whole foods. A few abbreviations are used: Mono-Fat = Monounsaturated Fat, Sat-Fat = Saturated Fat, Vit C = Vitamin C, and 33
Vit E = Vitamin E. 34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51