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Nutritional Tables

Breads & Cereals

 SERVING PROTEIN CARBS FAT CALORIES
Bagels 1 Each 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

Chicken

 SERVING PROTEIN CARBS FAT CALORIES
Dark Meat - Roasted 3.5 oz 27.4 0 9.7205
Light Meat - Roasted 3.5 oz 30.9 0 4.5173
Breast - Roasted 3.5 oz 26.7 0 3.1142
Drumstick - Roasted 1 Each 14.1 0 5.8112
Thigh - Roasted 1 Each 13.5 0 5.7109
Wing - Roasted 1 Each 9.1 0 6.699
Liver 3.5 oz 24.4 0.95.5157

Turkey

 SERVING PROTEIN CARBS FAT CALORIES
Dark Meat - Roasted 3.5 oz 24.4 03.2157
Light Meat - Roasted 3.5 oz 29.9 07.2187

Fish (Uncooked)

 SERVING PROTEIN CARBS 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

Fruits

 SERVING PROTEIN CARBS FAT CALORIES
Apple 1 Med 0.3 21.1 0.5 81
Apricots 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
Blueberries 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 Cup 0.7 9.5 0.1 37
Grapes 1 Cup 0.6 15.8 0.3 58
Honeydew Melon1/4 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 Cups3.5 79.5 0.5 302
Rasberries 1 Cup 1.1 14.2 0.7 61
Watermelon 1 Cup 1 11.5 0.7 50

Fish

 SERVING Protein CARBS FAT CALORIES
Blackeyed Peas 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
Clerey 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
White Rice 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

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