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The GoFit HealthZone is your free resource for meal plans, nutrition tables, health and fitness calculators and articles from experts to help you make the most of your home fitness.Nutritional Chart
| Breads & Cereals | Meat & Poultry | Fruit | Vegetables | |||||
| Bread & Cereals | Serving | Protein | Carbohydrates | Fat | Calories |
| Bagels | 1each | 6 | 30.9 | 1.4 | 163 |
| Cracked Wheat | 1 slice | 3 | 14 | 1 | 80 |
| French | 1 slice | 2.7 | 14.8 | 1.1 | 81 |
| Mixed Grain | 1 slice | 2.5 | 11.7 | 0.9 | 64 |
| Sourdough | 1 slice | 3 | 12 | 1 | 70 |
| White | 1 slice | 2 | 11.7 | 0.9 | 64 |
| Whole Wheat | 1 slice | 2.4 | 11.4 | 1.1 | 61 |
| Oatmeal (Prepared) | 1 Packet | 4.4 | 18.1 | 1.7 | 104 |
| Oatmeal (Slow Cooked) | 2/3 Cup | 4.5 | 18.9 | 1.8 | 108 |
| Breads & Cereals | Meat & Poultry | Fruit | Vegetables | |||||
| Meat & Poultry | Serving | Protein | Carbohydrates | Fat | Calories |
| Chicken: Dark Meat-w/o skin-roasted | 3.5 oz | 27.4 | 0 | 9.7 | 205 |
| Light Meat-w/o skin-roasted | 3.5 oz | 30.9 | 0 | 4.5 | 173 |
| Breast- w/o skin-Roasted | 3.5 oz | 26.7 | 0 | 3.1 | 142 |
| Drumstick- w/o skin-roasted | 1 each | 14.1 | 0 | 5.8 | 112 |
| Thigh-w/o skin- roasted | 1 each | 13.5 | 0 | 5.7 | 109 |
| Wing- w/skin-roasted | 1 each | 9.1 | 0 | 6.6 | 99 |
| Liver | 3.5 oz | 24.4 | 0.9 | 5.5 | 157 |
| Breads & Cereals | Meat & Poultry | Fruit | Vegetables | |||||
| Turkey | Serving | Protein | Carbohydrates | Fat | Calories |
| Light Meat w/o skin-roasted | 3.5 oz | 24.4 | 0 | 3.2 | 157 |
| Dark meat w/o skin-roasted | 3.5 oz | 29.9 | 0 | 7.2 | 187 |
| Breads & Cereals | Meat & Poultry | Fruit | Vegetables | |||||
| Beef | Serving | Protein | Carbohydrates | Fat | Calories |
| Ground-extra lean-baked | 3.5 oz | 24.5 | 0 | 16.1 | 250 |
| Ground-lean-baked | 3.5 oz | 23.9 | 0 | 18.3 | 268 |
| Ground-regular-Baked | 3.5 oz | 23 | 0 | 20.9 | 287 |
| Shortribs-Baked | 3.5 oz | 21.6 | 0 | 42 | 471 |
| Rib Eye Baked | 3.5 oz | 25.4 | 0 | 20.6 | 295 |
| Ribs-Whole-Baked | 3.5 oz | 21.5 | 0 | 30 | 362 |
| T-Bone-Baked | 3.5 oz | 24 | 0 | 24.6 | 354 |
| Tenderlion-Baked | 3.5 oz | 26 | 0 | 17.2 | 266 |
| Beef Liver-Baked | 3.5 oz | 24.4 | 3.4 | 4.9 | 161 |
| Lamb: Loin chop | 1 Chop | 15.6 | 0 | 20.9 | 255 |
| Breads & Cereals | Meat & Poultry | Fruit | Vegetables | |||||
| Pork | Serving | Protein | Carbohydrates | Fat | Calories |
| Bacon (medium sized) | 3 pieces | 5.8 | 0.1 | 9.4 | 109 |
| Ham Patities | 1 each | 7.9 | 1 | 18.4 | 203 |
| Sausage | 1 link | 2.6 | 0.1 | 4.1 | 48 |
| Breads & Cereals | Meat & Poultry | Fruit | Vegetables | |||||
| Fish (Uncooked) | Serving | Protein | Carbohdrate | Fat | Calories |
| Atlantic Perch | 3 oz | 15.8 | 0 | 0.6 | 80 |
| Abalone | 3 oz | 14.5 | 5.1 | 0.6 | 89 |
| Black Bass | 3.5 oz | 19.2 | 0 | 1.2 | 93 |
| Butter Fish | 3 oz | 14.7 | 0 | 6.8 | 124 |
| Cat Fish | 3 oz | 15.5 | 0 | 3.6 | 99 |
| Clams | 3 oz | 15.5 | 2.2 | 0.8 | 63 |
| Cod | 3 oz | 15.1 | 0 | 0.6 | 70 |
| Crab King | 3 oz | 15.6 | 0 | 0.5 | 71 |
| Crab Dungeness | 3 oz | 14.8 | 0.6 | 0.8 | 73 |
| Flounder,Sole | 3 oz | 14.9 | 0 | 0.5 | 68 |
| Grouper | 3 oz | 16.5 | 0 | 0.9 | 78 |
| Haddock | 3 oz | 16.1 | 0 | 0.6 | 74 |
| Halibut, Atlantic | 3 oz | 17.7 | 0 | 2 | 93 |
| Herring | 3 oz | 15.3 | 0 | 7.7 | 134 |
| Lobster | 3 oz | 16 | 0.4 | 0.8 | 77 |
| Monkfish | 3 oz | 12.3 | 0 | 1.3 | 64 |
| Mussels | 3 oz | 10.1 | 3.1 | 1.9 | 73 |
| Oysters | 6 med | 5.9 | 3.3 | 2.1 | 58 |
| Orange Roughy | 3 oz | 12.5 | 0 | 6 | 107 |
| Salmon | 3 oz | 17.1 | 0 | 5.1 | 124 |
| Scallops | 3 oz | 14.3 | 2 | 0.6 | 75 |
| Sea Bass | 3 oz | 15.7 | 0 | 1.7 | 82 |
| Shrimp | 3 oz | 17.3 | 0.8 | 1.5 | 90 |
| Snapper | 3 oz | 17.4 | 0 | 1.1 | 85 |
| Sole | 3.5 oz | 14.9 | 0 | 1.1 | 68 |
| Sword Fish | 3 oz | 16.8 | 0 | 3.4 | 103 |
| Tuna | 3 oz | 14 | 0 | 10 | 140 |
| Trout | 3 oz | 17.5 | 0 | 2.9 | 100 |
| Breads & Cereals | Meat & Poultry | Fruit | Vegetables | |||||
| Fruit | Serving | Protein | Carbohdrates | Fat | Calories |
| Apple - with skin | 1 med | 0.3 | 21.1 | 0.5 | 81 |
| Apricots- with skin | 3 med | 1.5 | 11.8 | 0.4 | 51 |
| Banana | 1 med | 1.3 | 26.7 | 0.6 | 105 |
| Blackberries | 1/2 cup | 0.5 | 9.2 | 0.3 | 37 |
| Bluberries | 1 cup | 1 | 20.5 | 0.6 | 82 |
| Boysenberries | 1 cup | 1.5 | 16.1 | 0.4 | 66 |
| Cantaloupe | 1 cup | 1.4 | 13.4 | 0.4 | 57 |
| Cherries | 1 cup | 0.9 | 29.8 | 0.1 | 116 |
| Crabapples | 1 cup | 0.4 | 21.9 | 0.3 | 83 |
| Cranberries | 1 cup | 0.4 | 12.1 | 0.2 | 46 |
| Dates | 1 cup | 1.6 | 61 | 0.4 | 228 |
| Figs | 1 cup | 0.4 | 9.6 | 0.2 | 37 |
| Grapefruit< | 1/2 med | 0.7 | 9.5 | 0.1 | 37 |
| Grapes | 1 cup | 0.6 | 15.8 | 0.3 | 58 |
| Honeydew Melon | 1/4 cup | 0.08 | 7.7 | 0.3 | 33 |
| Kiwi | 1 med | 0.8 | 11.3 | 0.3 | 46 |
| Lemon | 1 med | 0.6 | 5.4 | 0.2 | 17 |
| Lime | 1 med | 0.5 | 7.1 | 0.1 | 20 |
| Mango | 1 med | 1.1 | 35.2 | 0.6 | 135 |
| Nectarine | 1 med | 1.3 | 16 | 0.6 | 67 |
| Orange | 1 med | 1.4 | 16.3 | 0.1 | 67 |
| Papaya | 1 med | 1.9 | 29.8 | 0.4 | 117 |
| Peach | 1 med | 0.6 | 9.7 | 0.1 | 37 |
| Pear | 1 med | 0.7 | 25.1 | 0.7 | 98 |
| Pineapple | 1 cup | 0.6 | 19.2 | 0.7 | 77 |
| Plum | 1 med | 0.5 | 8.1 | 0.4 | 36 |
| Raisins | 2/3 cups | 3.5 | 79.5 | 0.5 | 302 |
| Rasberries | 1 cup | 1.1 | 14.2 | 0.7 | 61 |
| Watermelon | 1 cup | 1 | 11.5 | 0.7 | 50 |
| Breads & Cereals | Meat & Poultry | Fruit | Vegetables | |||||
| Vegetables | Serving | Protein | Carbohdrates | Fat | Calories |
| Blackeye Pea | 1 cup | 13.2 | 35.5 | 0.9 | 198 |
| Brown Rice | 1 cup | 4.9 | 49.7 | 1.2 | 232 |
| Cabbage | 1/2 cup | 0.4 | 1.9 | 0.1 | 8 |
| Carrots | 1 med | 0.7 | 7.3 | 0.1 | 31 |
| Cauliflower | 1/2 cup | 1 | 2.5 | 0.1 | 12 |
| Celery | 1/2 cup | 0.3 | 1.5 | 0.1 | 12 |
| Garbanza Beans | 1 cup | 14.5 | 45 | 4.3 | 269 |
| Chickory Greens | 1/2 cup | 1.5 | 4.2 | 0.3 | 21 |
| Chives | 1 Tbs | 0.1 | 0.1 | 0 | 1 |
| Coleslaw | 5 oz | 0.9 | 16 | 14.6 | 199 |
| Corn | 1/2 cup | 2.2 | 19.5 | 0.4 | 90 |
| Cucumber | 1/2 cup | 0.3 | 1.5 | 0.1 | 7 |
| Eggplant | 1/2 cup | 0.5 | 2.6 | 0 | 11 |
| Garlic | 3 cloves | 0.6 | 3 | 0.1 | 13 |
| Green Beans | 1/2 cup | 1.2 | 4.9 | 0.2 | 22 |
| Kale | 1/2 cup | 1.2 | 3.7 | 0.3 | 21 |
| Kidney Beans | 1 cup | 15.4 | 40.4 | 0.9 | 225 |
| Lentils | 1 cup | 17.9 | 39.9 | 0.1 | 231 |
| Lettuce | 1 leaf | 0.2 | 0.4 | 0 | 2 |
| Lima Beans | 1 cup | 14.7 | 39.3 | 0.7 | 217 |
| Mung Beans | 1 cup | 1.6 | 3.1 | 0.1 | 16 |
| Mushrooms | 1 cup | 1.4 | 3.2 | 0.4 | 18 |
| Navy Beans | 1 cup | 15.8 | 47.9 | 1 | 259 |
| Onions | 1/2 cup | 0.9 | 5.9 | 0.2 | 27 |
| Peas | 1/2 cup | 4.2 | 11.3 | 0.3 | 63 |
| Pinto Beans | 1 cup | 14 | 43.9 | 0.9 | 235 |
| Potato | 1 each | 3.1 | 33.6 | 0.2 | 145 |
| Radish | 10 each | 0.3 | 1.6 | 0.2 | 7 |
| Rice White | 1 cup | 4.1 | 49.6 | 0.2 | 223 |
| Shallots | 1 Tbs | 0.3 | 1.7 | 0 | 7 |
| Spinach | 1/2 cup | 0.8 | 1 | 0.1 | 6 |
| Squash | 1/2 cup | 0.8 | 2.8 | 0.1 | 13 |
| Sweet Potato | 1 Baked | 2 | 27.7 | 0.1 | 118 |
| Tofu | 1/2 cup | 10 | 2.3 | 5.9 | 94 |
| Tomato | 1 each | 1.5 | 6.3 | 0.3 | 30 |
| Turnip | 1/2 cup | 0.6 | 3.8 | 0.1 | 14 |
| Yam | 1/2 cup | 1 | 18.8 | 0.1 | 79 |
| Zucchini | 1/2 cup | 0.8 | 1.9 | 0.1 | 9 |