FOOD COMPOSITION GUIDE
BREADS
|
MEASURE |
CALORIES |
PROTEIN |
CARBS |
FAT |
|
| BRAN FLAKES |
1 Cup |
152 |
5.3 |
37.3 |
.8 |
| BRAN MUFFIN |
1 |
104 |
3.1 |
6.1 |
3.9 |
| CHEERIOS |
1 ¼ Cup |
111 |
4.3 |
19.6 |
1.8 |
| CORN FLAKES |
1 ¼ Cup |
110 |
2.3 |
24.4 |
.1 |
| CREAM OF WHEAT |
1 cup |
134 |
3.8 |
27.7 |
.5 |
| DINNER ROLLS |
1 |
113 |
3.1 |
20.1 |
2.2 |
| ENGLISH MUFFIN |
1 |
130 |
0 |
4 |
1 |
| GRANOLA NATURE VA |
1 cup |
503 |
11.5 |
75.5 |
19.6 |
| OATMEAL-COOKED |
1 cup |
145 |
6 |
25.2 |
2.4 |
| PANCAKES,PLAIN |
4″ |
62 |
1.9 |
902 |
1.9 |
| PLAIN BAGEL |
1 |
296 |
11 |
56 |
2.57 |
| RYE BREAD |
1slice |
56 |
2.1 |
12 |
4.1 |
| SHREDDED WHEAT |
1 lg |
83 |
2.6 |
18.8 |
.3 |
| WAFFLES |
5.5″ |
209 |
7 |
7 |
7.4 |
| WHITE BREAD |
1 slice |
62 |
2 |
11.6 |
0.79 |
| WW BREAD |
1 slice |
56 |
2.4 |
11 |
.7 |
| WW PITA |
1 |
140 |
6 |
24 |
2 |
| WW ROLLS |
1 |
90 |
3.5 |
18.3 |
1 |
DESSERTS & SWEETS
|
MEASURE |
CALORIES |
PROTEIN |
CARBS |
FAT |
|
| ANGEL FOOD CAKE |
1/10 pce |
121 |
3.2 |
27 |
.1 |
| BROWN SUGAR |
1 cup |
821 |
0 |
212 |
0 |
| CANDY |
1 oz |
89 |
0.1 |
22.7 |
.1 |
| HONEY |
1 Tbsp |
64 |
0.1 |
17.8 |
0 |
| JAMS |
1 Tbsp |
54 |
0.1 |
14 |
0 |
| JELLIES |
1 Tbsp |
49 |
0 |
12.7 |
0 |
| MAPLE SYRUP |
1 Tbsp |
50 |
0 |
12.8 |
0 |
| RAW SUGAR |
1 Tbsp |
14 |
.06 |
12.7 |
.07 |
| RICE PUDDING |
1 cup |
387 |
9.5 |
70.8 |
8.2 |
| SPONGE CAKE |
1/10pce |
149 |
3.8 |
27 |
2.85 |
| SUGAR, WHITE |
1 cup |
462 |
0 |
119 |
0 |
| WHITE CAKE |
1/10pce |
188 |
2.3 |
27 |
8 |
FLOUR
|
MEASURE |
CALORIES |
PROTEIN |
CARBS |
FAT |
|
| BUCKWHEAT |
1 cup |
333 |
11.7 |
72 |
2.5 |
| CORN |
1 cup |
431 |
0 |
89.9 |
3 |
| POTATO |
1 cup |
386 |
8.8 |
87.9 |
.88 |
| RICE |
1 cup |
479 |
7.5 |
107 |
.4 |
| RYE DARK |
1 cup |
419 |
20.9 |
87.2 |
3.3 |
| RYE LIGHT |
1 cup |
266 |
7.5 |
62.3 |
.8 |
| SOY |
1 cup |
303 |
26.4 |
21.9 |
14.2 |
| WHOLE WHEAT |
1 cup |
400 |
16 |
85.2 |
2.4 |
GRAINS
|
MEASURE |
CALORIES |
PROTEIN |
CARBS |
FAT |
|
| BARLEY | 1 cup |
696 |
19.2 |
154 |
2.2 |
| BRAN, RICE | 1 cup |
278 |
12.7 |
60.6 |
12.8 |
| BRAN, WHEAT | 1 cup |
121 |
9 |
35.4 |
2.6 |
| EGG NOODLES | 1 cup |
200 |
6.6 |
37.3 |
2.4 |
| MACARONI | 1 cup |
151 |
4.8 |
32.2 |
1 |
| PASTA WW | 1 cup |
400 |
20 |
78 |
1 |
| POPCORN | 1 cup |
54 |
1.8 |
10.7 |
.7 |
| RICE, BROWN | 1 cup |
704 |
14.8 |
152 |
3.6 |
| RICE, WHITE | 1 cup |
706 |
13.1 |
157 |
1.5 |
| RICE, WILD | 1 cup |
565 |
22.6 |
121 |
1.1 |
| SPAGHETTI | 1 cup |
155 |
4.8 |
32.2 |
.6 |
EGGS
|
MEASURE |
CALORIES |
PROTEIN |
CARBS |
FAT |
|
| WHITE | 1 lge |
16 |
3.35 |
.41 |
0 |
| WHOLE | 1 lge |
79 |
6.07 |
0.6 |
5.6 |
| YOLK | 1 lge |
63 |
2.79 |
.04 |
5.6 |
DAIRY
|
MEASURE |
CALORIES |
PROTEIN |
CARBS |
FAT |
|
| BUTTER |
1 Tbsp |
101 |
12 |
.008 |
11.5 |
| COTTAGE, 2% |
1 cup |
203 |
31 |
8.2 |
4.36 |
| COTTAGE, DRY |
1 cup |
123 |
25 |
2.68 |
.61 |
| FETA |
1 oz |
75 |
4 |
1.16 |
6 |
| MARGARINE |
1 Tbsp |
101 |
0 |
0 |
11.4 |
| MILK, 2% |
1 cup |
121 |
8.12 |
11.7 |
4.68 |
| MILK, SKIM |
1 cup |
86 |
8.35 |
11.8 |
.44 |
| PARMESAN, GRATED |
1 tbsp |
23 |
2 |
0.19 |
1.5 |
| YOGURT LOW FAT FR |
1 cup |
225 |
9.04 |
42.3 |
2.61 |
| YOGURT LOWFAT P |
1 cup |
144 |
11.9 |
16 |
3.52 |
OIL
|
MEASURE |
CALORIES |
PROTEIN |
CARBS |
FAT |
|
| OLIVE |
1 tbsp |
119 |
0 |
0 |
13.5 |
| SOYBEAN |
1 tbsp |
120 |
0 |
0 |
13.6 |
FRUIT
|
MEASURE |
CALORIES |
PROTEIN |
CARBS |
FAT |
|
| APPLE |
1 |
81 |
0.27 |
21 |
.49 |
| APRICOT |
3 |
51 |
1.48 |
11.7 |
.41 |
| AVOCADO |
1 |
324 |
3.99 |
14.8 |
30.8 |
| BANANA |
1 |
105 |
1.18 |
26.7 |
.55 |
| BLUEBERRIES |
1 cup |
82 |
0.97 |
20.5 |
.55 |
| CANTALOUPE |
half |
94 |
2.34 |
22.3 |
.74 |
| CHERRIES |
1 cup |
104 |
1.74 |
24 |
1.39 |
| CRANBERRIES |
1 cup |
46 |
.37 |
12 |
.19 |
| FRUIT DRINK |
12oz |
372 |
0 |
45.8 |
0 |
| GRAPEFRUIT |
½ pce |
38 |
.75 |
9.7 |
.12 |
| GRAPES |
1 cup |
58 |
.58 |
15.7 |
.32 |
| HONEYDEW |
1/10 pce |
46 |
.59 |
11.8 |
.13 |
| KIWI |
1 |
46 |
.75 |
11.3 |
.34 |
| MANGO |
1 |
135 |
1.06 |
35 |
.57 |
| NECTARINE |
1 |
67 |
1.28 |
16 |
.62 |
| ORANGE |
1 |
62 |
1.23 |
15.4 |
.16 |
| PEACH |
1 |
37 |
.61 |
9.65 |
.08 |
| PEAR |
1 |
98 |
.65 |
25 |
.05 |
| PINEAPPLE |
1 cup |
77 |
.6 |
19.2 |
.66 |
| RAISINS |
1 cup |
488 |
4.16 |
4.16 |
.09 |
| RASPBERRIES |
1 cup |
61 |
1.11 |
1.11 |
.68 |
| RHUBARB |
1 cup |
26 |
1.09 |
1.09 |
.024 |
| STRAWBERRIES |
1 cup |
45 |
.91 |
.91 |
.55 |
| WATERMELON |
1 cup |
50 |
.99 |
.99 |
.68 |
MEATS/BEEF
|
MEASURE |
CALORIES |
PROTEIN |
CARBS |
FAT |
|
| CHUCK ROAST |
1 lb |
1164 |
83 |
0 |
90 |
| FLANK STEAK |
1 lb |
888 |
87.4 |
0 |
57 |
| GOURND BEEF LEAN |
4 oz |
298 |
20 |
0 |
23.4 |
| LAMB CHOPS |
1 lb |
1146 |
63.7 |
0 |
97 |
| LAMB LEG |
1 lb |
845 |
67.7 |
0 |
61.7 |
| LIVER |
4 oz |
161 |
22.6 |
6.58 |
4.34 |
| PORTERHOUSE STEAK |
1 lb |
1289 |
78.8 |
0 |
105.6 |
| RIB ROAST |
1 lb |
1503 |
72.8 |
0 |
132 |
| ROUND STEAK |
1 lb |
1093 |
88 |
0 |
79.5 |
| SIRLOIN STEAK |
1 lb |
1179 |
82.7 |
0 |
91.5 |
| T-BONE STEAK |
1 lb |
1384 |
76 |
0 |
118.5 |
| TENDERLOIN |
1 lb |
1095 |
84.1 |
0 |
81.6 |
| VEAL CUTLET |
1 lb |
681 |
72.3 |
0 |
41 |
POULTRY
|
MEASURE |
CALORIES |
PROTEIN |
CARBS |
FAT |
|
| BREAST ( skinless) |
6 oz |
220 |
30.2 |
0 |
6 |
| DRUMSTICK |
1 |
117 |
14 |
0 |
6.34 |
| TURKEY (Light meat) |
6.4oz |
286 |
39 |
0 |
13.2 |
DRESSINGS
|
MEASURE |
CALORIES |
PROTEIN |
CARBS |
FAT |
|
| CATSUP |
1 Tbsp |
16 |
.3 |
3.8 |
0 |
| ITALIAN |
1 Tbsp |
68.7 |
.1 |
1.5 |
7.1 |
| MUSTARD |
1 Tbsp |
15 |
.9 |
.9 |
.9 |
| SOY |
1 Tbsp |
11 |
1.56 |
1.5 |
0 |
| THOUSAND ISLAND |
1 Tbsp |
58.9 |
.1 |
2.4 |
5.6 |
| VINEGAR |
1 Tbsp |
2 |
0 |
.9 |
0 |
SEAFOOD
| COD |
3 oz |
70 |
15 |
0 |
.57 |
| HALIBUT |
3 oz |
93 |
17.7 |
0 |
1.95 |
| SALMON |
3 oz |
121 |
16.9 |
0 |
5.39 |
| SHRIMP |
3 oz |
90 |
17.3 |
.77 |
1.47 |
| SMAPPER |
3 oz |
85 |
17.4 |
0 |
1.14 |
| TROUT |
3 oz |
126 |
17.7 |
0 |
5.62 |
| TUNA IN WATER |
1 can |
216 |
48.8 |
0 |
.83 |
SOUPS
| BEAN, BLACK |
1 cup |
116 |
5.64 |
19.8 |
1.51 |
| BEEF BOUILLON |
1 cup |
16 |
2.74 |
.1 |
.53 |
| CHICKEN NOODLE |
1 cup |
75 |
4.04 |
9.35 |
2.45 |
| CLAM CHOWDER |
1 cup |
95 |
4.81 |
12.4 |
2.88 |
| MINESTRONE |
1 cup |
83 |
4.26 |
11.2 |
2.51 |
| TOMATO |
1 cup |
86 |
2.06 |
16.6 |
1.92 |
| VEGETABLE |
1 cup |
72 |
2.1 |
12 |
1.9 |
VEGETABLES
|
MEASURE |
CALORIES |
PROTEIN |
CARBS |
FAT |
|
| ARTICHOKES |
1 Med |
65 |
3.4 |
15.3 |
.26 |
| ASPARAGUS |
1 cup |
30 |
4.1 |
4.94 |
.3 |
| BEANS, BLACK DRY |
1 cup |
678 |
44.6 |
122 |
3 |
| BROCCOLI |
1 cup |
24 |
2.6 |
4.6 |
.3 |
| BRUSSEL SPROUTS |
1 cup |
38 |
3.3 |
7.88 |
.26 |
| CABBAGE |
1 cup |
16 |
.84 |
2.76 |
.12 |
| CARROTS |
1 cup |
48 |
1 |
11 |
2 |
| CAULIFLOWER |
1 cup |
24 |
1.98 |
4.9 |
.18 |
| CELERY |
1 cup |
18 |
.8 |
4.36 |
.14 |
| CORN |
1 cup |
132 |
4.96 |
29 |
1.8 |
| CUCUMBER |
1 cup |
14 |
.56 |
3 |
.14 |
| EGGPLANT |
1 cup |
22 |
.9 |
5 |
.08 |
| GARLIC |
1 cup |
4 |
.2 |
.9 |
.02 |
| GREEN BEANS |
1 cup |
34 |
2 |
7.85 |
.13 |
| KIDNEY BEANS |
1 cup |
218 |
14.4 |
39.6 |
.9 |
| LETTUCE, ICEBERG |
1 cup |
10 |
15.6 |
2.2 |
.12 |
| MUSHROOMS |
1 cup |
18 |
1.46 |
3 |
.3 |
| PEAS |
1 cup |
118 |
7.9 |
21 |
.58 |
| PEPPERS, SWEET |
1 cup |
24 |
.86 |
5.3 |
.46 |
| POTATO |
1 cup |
114 |
3.2 |
25.7 |
.2 |
| POTATO BAKED, SKIN |
1 cup |
220 |
4 |
32.8 |
.2 |
| SOYBEANS COOKED |
1 cup |
234 |
19.8 |
19.4 |
10.3 |
| SPINACH |
1 cup |
14 |
1.8 |
2.4 |
.2 |
OTHER
|
MEASURE |
CALORIES |
PROTEIN |
CARBS |
FAT |
|
| BEER |
12 oz |
148 |
.94 |
13.2 |
0 |
| CHEES, CHEDDAR |
1 oz |
114 |
7.06 |
.36 |
9.4 |
| CHOCOLATE BAR |
1oz |
147 |
2.2 |
16 |
9.2 |
| COLA |
12oz |
159 |
0 |
40 |
0 |
| COOKIE, CHOC CHIP |
2.5 |
51 |
.55 |
6 |
3 |
| COOKIE, PEANUT BUTTER |
2.5 |
495 |
8 |
58.7 |
26.4 |
| COOKIE, SUGAR |
2.5 |
494 |
4.54 |
65.5 |
23.9 |
| GRANOLA BARS |
1 |
454 |
9.79 |
66.7 |
17.6 |
| MUFFIN, BLUEBERRY |
1 |
316 |
6.09 |
48.8 |
10.8 |
| PEANUTS |
1 cup |
838 |
37.7 |
29.7 |
70.1 |
| PIE, APPLE |
1/6 pce |
410 |
3.4 |
61 |
17.8 |
| RED WINE |
3.5oz |
76 |
.21 |
2.52 |
0 |
| TACO SHELL |
1 |
453 |
8.79 |
65.7 |
19.5 |
| WHITE WINE |
3.5oz |
80 |
.15 |
3.4 |
0 |