Alcoholic Beverages

Item Serving Size Carbohydrates Fat Calories

Grams Grams

Beer, light 12 oz  can or 6.9 0 110

bottle  
Beer, regular 12 oz  can or 11.9 0 144
bottle  
Cocktails:        
(carbohydrates depend
on recipe used) 2.5 fluid 180
ounces 120
Alexander 2.5 fluid 250
Bacardi ounces 116
Black Russian 3 fluid ounces 120
Bloody Mary 5 fluid ounce 115
Daiquiri 2 fluid ounces 170
Gin Rickey 7 fluid ounces 165
Gin & Tonic 7.5 fluid 310
Grasshopper ounces 130
Mai Tai 2.25 fluid 155
Manhattan ounces 137
Margarita 4.5 fluid 215
Martini ounces 180
Mint Julep 2.5 fluid 260
Old Fashioned ounces 175
Pina Colada 3 fluid ounces 230
Screwdriver 2.5 fluid 120
Singapora Sling ounces 125
Tom Collins 10 fluid 270
Whisky Sour ounces
White Russian 4 fluid ounces
4.5 fluid
ounces
7 fluid ounces
8 fluid ounces
7.5 fluid
ounces
3 fluid ounces
3.5 fluid
ounces
Distilled gin, rum, 1 ounce 0 0 65
vodka, & whiskey (80    
proof)
Liqueur, coffee (53 1 ounce 16.3 .1 117          
proof) .
Liqueur, creme de 1 ounce 14 .1 125
menthe (72 proof)      
Wine, red 1 wine glass 1.7 0 91
(4 ounces)  
Wine, white 1 wine glass 1.7 0 86
(4 ounces)
Wine, rose 1 wine glass 3.1 0 90
(4 ounces)
Wine, dessert 3 ounces 10.04 0 130

Wine, port 2 ounces 6 0 86

Beef
Item Serving Size Carbohydrates Fat Calories
Grams Grams
Frankfurter, Beef 1 1.4 16.8 184
 
Ground Beef, lean 4 ounces 0 20.9 308 
(broiled or grilled) 4 ounces 0 8.5 290 
Ground Beef, extra lean 4 ounces 0 23.5 328    
(broiled or grilled))           
Ground Beef, regular
(broiled or grilled)
Pepperoni 1 ounce 0 13 148
1 slice 2.33 27

Flank Steak (broiled or 4 ounces 0 14.2 256

grilled)
Porterhouse Steak, 4 ounces 0 37.6 445
prime grade (broiled or
grilled)
Round Steak (broiled or 4 ounce 0 15 265
grilled)
Sirloin Steak, lean 4 ounces 0 9.1 229
(broiled or grilled)
Tenderloin Steak or 1 ounce 0 6.5 80.2
Roast 1 pound 104 1283.7
T-Bone Steak (broiled or 4 ounces 0 26.5 359
grilled)  

Bread
Item Serving Size Carbohydrates Fat Calories
Grams Grams
Bagel, plain 1 bagel 71 1 320
Bagel, cinnamon raisin 1 bagel 76 2 350
Bagel, egg 1 bagel 69 1.5 330
Bagel, onion 1 bagel 74 1 330
Bagel, poppyseed 1 bagel 68 6 360
Bagel, sesame 1 bagel 69 4.5 350
Bagel, whole wheat 1 bagel 70 4.5 360
 
Breads, all types, 1 slice (1 13 1 60 to 80
regular sliced ounce)
Bread, French and 1 slice (1 16.6 1 88
Sourdough ounce)
Bread, very thin sliced 1 slice 8 .5 40
(diet)
Bread Crumbs, plain 1 cup 23 1 120
(dry)  
Eggroll Wrapper 1 each 4.5 0 23

English Muffin, plain 1 each 27 1 135

(inc. sourdough)
Panko breading 1/2 cup   1 110
 
Pita Bread, white, whole 1 (6.5" dia) 28 2 150
wheat  
 
Spring Roll Skins or 2 ounces 41 1 200
Wrappers (Rice Paper)      
Tortilla, flour, low-fat, 1 each 11 2 50
low carb 1 each 24 30 90
Tortilla, flour, 100% fat
free
Tortilla, corn, king size, 1 each 25 1 120
98% fat free  
Won Ton Wrapper 1 each 4.6 .1 23
 
 

Cereal
Item Serving Size Carbohydrates Fat Calories
Grams Grams
All Bran 1/2 cup .9 79.2
Cheerios 1 cup 1.8 109.5
Corn Flakes 1 cup 24 .2 100
Corn Grits, white 1/4 cup   .5 140
uncooked .5 145
1 cup cooked
Frosted Flakes 3/4 cup .2 119.2
Grape Nuts 1/2 cup 1.1 208
Kashi, puffed 3/4 cup 1 90
Rice Krispies 1 1/4 cups .4 124.4
Rolled Oats (Oatmeal), 1 cup cooked   2.3 145
quick 1 cup 5.1 311
uncooked
Raisin Bran 1 cup 1.5 186
Shredded Wheat 2 biscuits .6 156.4
 
 

Cheese
Item Serving Size Carbohydrates Fat Calories
Grams Grams
America, processed 1 ounce .5 9 106
Blue Cheese, Danish 1 ounce .7 8.1 100
Brie 1 ounce .1 7 85
Camembert 1 ounce .1 11.9 122
Cheddar, regular 1 ounce .4 9.4 114
Cheddar, low fat 1 ounce 0 5 80
Chevre 1 ounce 7.1 88
 
Cottage Cheese, regular 1/2 cup 4 5 117
Cottage Cheese, 2% 1/2 cup 4 2 100
low-fat
Cottage Cheese, fat-free 1/2 cup 3 0 70
 
Cream Cheese, regular 1 ounce .8 10 99
3-ounce 2.3 29.6 297
package
Cream Cheese, light or 1 ounce 2 5 65
low fat
Cream Cheese, fat-free 1 ounce 2 0 27
 
Edam Cheese 1 ounce .4 7.9 101
Feta Cheese, cow or 1 ounce 1.2 6 75
sheep
Fontina Cheese 1 ounce .4 8.8 110
Goat Cheese 1 ounce 9 103
Gorgonzota 1 ounce 9.6 109
Gouda 1 ounce .6 8 101
Gruyere 1 ounce 9.2 117.1
Havarti 1 ounce .3 10.4 117
Laughing Cow, Creamy 1 wedge 2 35
Swiss, Light
Monterey Jack 1 ounce .2 9 106
Mozzarella, whole milk 1 ounce .6 6.1 80
Mozzarella, part skim, 1 ounce .8 4.9 79.4
low moisture
Parmesan Cheese 1 ounce .9 7.3 111
Parmesan Cheese, 1 tablespoon .2 2 23
grated 1/ounce 1.1 8.5 129
Provolone 1 ounce .6 7.7 100
Ricotta, whole milk 1 ounce .9 3.7 49
Roquefort 1 ounce .6 8.9 102
Swiss 1 ounce 1 7 100
 
 

Chocolate
Item Serving Size Carbohydrates Fat Calories
Grams Grams
Chocolate, 62%, semi- 1 ounce 17 9 140
sweet 1 ounce 14 12 170
Chocolate, dark, 70%, 1 ounce 12 13 180
bittersweet 1 ounce 15 10.5 162
Chocolate, extra dark, 1 ounce 9 15 135
82% 1 tablespoon 10 4.5 80
Chocolate, white  
Chocolate, unsweetened
(baking)
Chocolate Chips, semi-
sweet
Chocolate Syrup, fudge- 2 tablespoons 24 3 133
type 2 tablespoons 12 0 50
Chocolate Syrup, light
Hot Fudge Topping, 2 tablespoons 14 4 100
regular      
Cocoa, dry powder, 1 tablespoon 1 12
unsweetened 1 cup 3 12 197
47  
 

Coffee Drinks - Starbucks Coffee

Item Serving Size Carbohydrates Fat Calories
Grams Grams
Starbucks, Carmel 16 fluid 280
Frappuccino Coffee, no ounces
whip
Starbucks, Carmel 16 fluid 430
Frappuccino Coffee, ounces
whip
Starbucks, Carmel 16 fluid 260
Frappuccino Coffee only ounces

Starbucks, Caffe Latte, 16 fluid 165

non-fat milk ounces
Starbucks, Caffe Latte, 16 fluid 14 260
whole milk ounces
Starbucks, Caffe au Lait, 16 fluid 8 140
whole milk ounces
Starbucks, Caffe au Lait, 16 fluid 0 90
non-fat milk ounces

Starbucks, Caffe 16 fluid 0 15

Americano, whole milk ounces

Starbucks, Caffe Mocha, 16 fluid 22 400

whole milk, whip ounces
Starbucks, Caffe Mocha, 16 fluid 12 330
non-fat milk, whip ounces
Starbucks, Caffe Mocha, 16 fluid 2 220
non-fat milk, no whip ounces

Starbucks, Cappuccino, 16 fluid 8 150

whole milk ounces
Starbucks, Cappuccino, 16 fluid 0 100
non-fat milk ounces

Condiments  - Cooking Ingredients

Item Serving Size Carbohydrates Fat Calories
Grams Grams
Baking Powder, double- 1 teaspoon 2 0 8
acting 1 teaspoon 0 0 0
Baking Soda  
Beef Broth or Stock, fat- 1 cup   0 16.8
free
Cornstarch 1 tablespoon 7.3 0 30
 
Cream of Mushroom 1/2 cup 9 2.5 70
Soup, 98% fat-free
Cream of Mushroom 1/2 cup 9 6 100
Soup, regular  
Cream of Tartar 1 teaspoon .6 0 2
 
Gelatin, unflavored 1 package 0 0 25
Gelatin, flavored, sugar- (Knox) 0 0 6
free 1 (.6-ounce)
  pkg
 
Horseradish. prepared 1 teaspoon 0 0 5
Ketchup (Catsup) 1 tablespoon 4 0 15
  1 cup 64 0 240
Mayonnaise, regular 1 tablespoon 0 11 64
Mayonnaise, light 1 tablespoon 1 5 50
Mayonnaise, reduced fat 1 tablespoon 2 0 20
Mayonnaise, fat free 1 tablespoon 2 0 11
Mayonnaise, Weight 1 tablespoon 1 5 50
Watchers, light  
Mustard, Dijon 1 tablespoon 1 0 18
Mustard, yellow 1 tablespoon 1 .1 10
 
Olives, Kalamata, pitted 4 olives 2 4.5 45
Olives, Spanish, green 2 olives 1 1 15
with pimiento  
Onion Powder 1 teaspoon 1.8 0 5
Onion Salt 1 teaspoon .4 0 1
Onion Soup Mix, dry 1 package (4 24 2 118
tablespoons)  
Nori, toasted seaweed 1 sheet 2 0 10
 
Pickle, bread & butter, 1 ounce 4.7 .1 20
slices 1 medium (3 2.7 1 12
Pickle, dill 3/4")
Pickle, sweet 1 large (3") 11.1 .1 41
Pickle, relish sweet 1 tablespoon 2.9 .2 114

Salsa 2 tablespoons 1 0 6
1 cup 16 0 48
Sour Cream, regular 2 tablespoons 2 6 61
Sour Cream, light (1 ounce) 2 3 40
2 tablespoons
(1 ounce)
Sour Cream, fat-free 2 tablespoons 2 0 20
(1 ounce)  
Soy Sauce 1 tablespoon 1 0 11
1/4 cup 3.2 .1 35
 
Vanilla Extract 1 teaspoon .3 0 10
 
Vinegar, cider 1 tablespoon .4 0 2
Vinegar, balsamic 1 tablespoon .6 0 5
Vinegar, raspberry 1 tablespoon .7 0 7
Vinegar, rice 1 tablespoon .6 0 2
 
Wasabi, powder 1/4 ounce 4.9 0 24

Worcestershire Sauce 1 teaspoon 1 1 5

Yeast, Bakers, active- 1/4 ounce 2.7 .3 20

dry 1/4 ounce 3 0 20
Yeast, Bakers, rapid rise  
 

Crackers

Item Serving Size Carbohydrates Fat Calories

Grams Grams
Graham 2 full crackers 24 3 140
(8 squares) 55.3
1 cup crushed
Melba Toast, plain 1 round 3 .4 11.7
Norwegian Flat Bread 1 each .1 21.2
Rye Krisp 2 triple 11 .1 45
crackers
Saltines 5 crackers 11 2 70
1 oyster .1 4.3
cracker 8.3 303.8
1 cup crushed
Wasa rye crisp bread 1 each .1 36.6
 
 

Dairy
Item Serving Size Carbohydrates Fat Calories
Grams Grams
Buttermilk, dry 1 tablespoon 3.2 .4 25
Buttermilk, 1% fat 1 cup 11.7 2 99
 
Chocolate Milk, regular 1 cup 26 8 210
Chocolate Milk, low fat 1 cup 26 5 180
2%
Chocolate Milk, low fat 1 cup 26 3 160
1%
Chocolate Milk, fat free 1 cup 26 2 150

Coconut Milk, canned 1 tablespoon .4 3.2 30

Coconut Milk, light 1 tablespoon .1 1 10
 
Condensed Milk 1/3 cup 56 8 320
 
Cream, half & half 1 cup 10.4 27.8 315
Cream, 25% fat 1 cup 8.3 59.8 583
Cream, whipping, heavy 1 cup 6.6 88 821
 
Evaporated Milk, whole 1/2 cup 12 10 170
Evaporated Milk, skim 1/2 cup 14 .3 100
 
Milk, whole 1 cup 11.4 9 157
Milk, 2% fat 1 cup 11.7 5 121
Milk, 1% fat 1 cup 11.7 2.6 102
Milk, fat-free or skim 1 cup 11.9 .4 86
 
Sour Cream, regular 2 tablespoons 2 6 61
Sour Cream, light (1 ounce) 2 3 40
2 tablespoons
(1 ounce)
Sour Cream, fat-free 2 tablespoons 2 0 20
(1 ounce)  
Soy Milk 1 cup 4.3 4.6 79

Yogurt, Plain (regular) 1 cup 10.6 7 139

Yogurt, Plain (low fat) 1 cup 16 4 144
Yogurt, Plain (non fat) 1 cup 16 0 127
 
 

Eggs
Item Serving Size Carbohydrates Fat Calories
Grams Grams
Egg, large 1 .6 5 75
Egg White, large 1 egg white .3 0 17
Egg Whites 1 cup egg 2.5 0 121
whites
Egg Yolk, large 1 .3 5 59
Egg Substitute, liquid 1/4 cup 1 0 25
(equals 1 egg)  
 

Fats, Oils & Spreads

Item Serving Size Carbohydrates Fat Calories
Grams Grams
Butter, regular 1 teaspoon 0 4 33
1 tablespoon 0 11 100
1/4 cup 0 44 400
1 stick or cube 0 92 813
(4 oz)
Butter, whipped 1 tablespoon 8 67
Ghee 1 ounce 0 28 249
 
Lard 1 tablespoon 0 12.8 115
1 cup 0 205 1849
 
Oils (canola, corn, olive, 1 teaspoon 4 5 40
safflower, soybean, 1 tablespoon 13.6 14 120
sesame, grapeseed)  
Oils, (almond, hazelnut, 1 tablespoon 0 14 120
sesame, etc)
Peanut Butter, smooth 2 tablespoons 6.6 16 188
chunk style 2 tablespoons 6.9 16 188
Peanut Butter, reduced 1 tablespoon 6 95
fat  
Shortening, vegetable, 1 tablespoon 0 12.8 110
regular, or butter flavor
 

Flour
Item Serving Size Carbohydrates Fat Calories
Grams Grams
All-Purpose Four, 1 cup 95 1.2 455
unsifted 1 tablespoon 5.9 0 28.4
Bread Flour 1 cup 99 2 495
Cake Flour 1 cup 88 0 400
Corn (Semolina) Flour 3 tablespoons 23 0 110
Oat Flour, blend 1 cup 81 3 390
Potato Starch 1 tablespoon 10 0 40
Rice Flour 1 cup 124 4 560
Rye Flour, light 1 cup 82 1 374
Rye flour, dark 1 cup 88 1 440
Soy Flour. low fat 1 cup 33.4 2.4 287
Tapioca Flour 1/4 cup 26 0 100
Whole Grain Flour 1 cup 87 2 407
 
 

Fruits
Item Serving Size Carbohydrates Fat Calories
Grams Grams
Apple, raw 1 medium 21.1 .1 81
6 ounces 20 0 85
Apple cider, canned or 6 ounces 21.7 0 87
bottled  
Apple juice,
unsweetened
Applesauce, canned, 1/2 cup 15 .2 56
unsweetened
Apricots 3 medium 11.8 .4 51
 
Avocado 1 ounce 2.1 5 46
1/4 medium 3 5 55
1 medium 14 30 324
1/2 cup, 8.5 2.8 185
 pureed  
Banana 1 medium 26.7 .6 105
1/2 cup 26.4 .6 104
mashed  
Blackberries 1/2 cup 9.2 .3 37
 
Blueberries 1/2 cup 10.2 .3 41
 
Boysenberries 1/2 cup 9.2 .3 37
 
Cantaloupe 1/2 medium 22.3 .7 94
1/2 cup cubed 6.7 .2 29
 
Cherries, sweet w/o pits 1/2 cup 12 .7 52
Cherries, sour w/o pits 1/1 cup 9.4 .2 39
Cherries, dried, tart 1/4 cup 43 0 140
Cherry, Maraschino 1 each 2 0 8
 

Cranberries, whole, raw 1/2 cup 6 .1 23

Cranberry Juice, cocktail 6 ounces 26 0 110
Cranberry Sauce, 1/2 cup 53.7 0 209
canned, sweetened  
Currents, dried 1 cup 107 0 408
 
Dates, pitted, raw 1 cup pitted & 134 .7 502
chopped 6 0 23
1 date  
Figs, raw 1 small 8 0 30
1 medium 10 0 37
1 large 12 0 47

Figs, dried 10 figs 122.2 2.2 477

 
Grapefruit, pink or red 1/2 medium 16 .1 60
1/2 cup 11.1 .1 43
sections  
w/juice
Grapefruit Juice, fresh 6 ounces 17 .1 72

Grapes, fresh 1 cup 15.8 .3 62

Grape Juice, canned or 1 cup 37.8 .2 154
bottled  
Honeydew Melon 1/10 medium 11.8 .1 46
1/2 cup cubed 7.8 .1 30
 
Kiwifruit 1 medium 11.3 .3 46
1 large 13.5 .4 55
 
Lemon 1 medium 5.4 .2 17
 1 large 7.8 .3 25

Lemon Peel (Zest) 1 teaspoon .3 0 0

1 tablespoon 1 0 0

Lemon Juice, fresh 1 tablespoon 1.3 0 4

1/2 cup 10.5 0 30
 
Lime 1 medium 7.1 0 20

Lime Juice, fresh 1 tablespoon 1.4 0 4

1/2 cup 20.4 0 33
 
Mango 1 medium 35.2 .6 135
1/2 cup sliced 14 .2 54
 
Nectarines 1 medium 16 .6 67
1/2 cup sliced 8.1 .3 34
 
Orange, navel 1 medium 15.4 .2 62

Orange Peel, Zest 1 teaspoon .5 0 0

1 tablespoon 1.5 0 0
 
Orange Juice, fresh 6 ounces 19.3 .4 83
Orange Juice, Fresh 1/4 cup 6.4 .1 27.6
Orange Juice, canned or 6 ounces 18.4 .3 78
bottled
Papaya 1 medium 29.8 .4 117
1/2 cup cubed 6.9 .1 27
Papaya Nectar, canned 6 ounces 27.2 3 107
or bottled  
Peach 1 medium 9.7 .1 37
Peach, canned in light halves 18 .1 68
syrup
Peach, canned in water halves 7.5 .1 29
 
Pear 1 medium or 25.1 .7 98
large
Pear, canned in light halves 19 .1 72
syrup
Pear Nectar halves 16 .1 62
 
Pineapple, fresh, 1 slice (3/4" 10.4 .4 42
trimmed thick) 9.6 .3 39
1/2 cup diced
Pineapple canned water- 1 cup   .2 78.7
packed (crushed, 0 15
sliced or
chunks)
1 slice or ring
Pineapple Juice, canned 6 ounces 25.8 .2 104
or bottled
Plum, fresh, pitted 1 ounce 3.7 .2 16

Pomegranates 1 36 0 105
Pomegranate Juice pomegranate 38 0 150
  (3-3/8" dia)
8 ounces
Prickly Pear, fresg 1 medium 9.9 .5 42
 
Prunes, dried 10 each 52.7 .4 201
Prune Juice, canned 6 ounces 33.5 .1 136
 
Raisins, seedless 1/2 cup (not 57.5 .3 219
packed) 65.6 .4 249
1/2 cup  
(packed)
Raspberries, fresh 1/2 cup 7.1 .3 31
Raspberry Juice, canned 8 ounces 30 0 120
or bottled  
Strawberries, fresh 8 berries 0 50
1/2 cup 5.2 .3 23
 
Tangerine 1 medium 9.4 .2 37
 
Watermelon 1/2 cup diced 5.7 .3 25
   
 

Herbs & Spices

Item Serving Size Carbohydrates Fat Calories
Grams Grams
Allspice, ground 1 teaspoon 1.4 .2 5
1 tablespoon 4.3 .5 16
Basil, Fresh 2 tablespoons 0 0 1
Basil, Dried 1 teaspoon .9 0 2
Bay Leaf 1 teaspoon .2 0 2
1 tablespoon 1.4 .2 6
Capers, drained 1 tablespoon 0 0 2
Chili Powder 1 teaspoon 1.4 .4 6
1 tablespoon 4.1 1.3 24
Cinnamon, ground 1 teaspoon 1.8 .1 6
1 tablespoon 5.4 .2 18
Cloves, ground 1 teaspoon 1.4 .4 7
1 tablespoon 4 1.3 21
Coriander Leaf 1 teaspoon .3 0 2
(Cilantro), dried 1 tablespoon .9 .1 5
1 tablespoon 2.8 .9 15
Coriander Seed
Cumin Seeds 1 tablespoon 2.7 1.3 23
Curry Powder 1 teaspoon 1.2 .3 6
1 tablespoon 3.7 .9 20
Dill Weed, dried 1 teaspoon .6 0 3
1 tablespoon 1.7 1 8
Dill Weed, fresh 1 cup sprigs .6 .1 4
Dill Seeds 1 tablespoon 3.6 1 20
Garlic Powder 1 teaspoon 1.1 0 9
1 tablespoon 6.1 .1 28
Garlic Salt 1 teaspoon .4 0 3
Ginger, ground 1 teaspoon 1.3 .1 6
1 tablespoon 3.8 .3 19
Ginger Root 1 ounce 4.3 .2 20
5 slices 1.7 .1 8
Marjoram, dried 1 teaspoon .4 .0 2
1 tablespoon 1 1 5
Nutmeg, ground 1 teaspoon 1.1 .8 11
1 tablespoon 3.5 2.5 37
Oregano, dried 1 teaspoon 1 .1 6
1 tablespoon 3 .3 18
Paprika 1 teaspoon 1.2 .3 6
1 tablespoon 3.9 .9 20
Pepper, Black, ground 1 tablespoon 4.2 .2 16
Pepper, Red Or 1 tablespoon 3 .9 17
Cayenne, ground 1 tablespoon 4.9 .2 21
Pepper, White  
Rosemary, fresh 1 tablespoon 0 .1 2
Rosemary, dried 1 tablespoon 2.1 .5 11
 
Saffron 1 teaspoon .5 0 2

Sage, ground 1 teaspoon .4 .1 2

1 tablespoon 1.2 .3 6
 
Salt, iodized or non- 1 teaspoon 0 0 0
iodized 1 tablespoon 0 0 0
 
Thyme, dried 1 teaspoon .9 .1 4
1 tablespoon 2.6 .3 12
Thyme, fresh 1 teaspoon 0 0 1
 
 

Lamb
Item Serving Size Carbohydrates Fat Calories
Grams Grams
Lamb, blade chop 1 chop 6 128
Lamb, ground 4 ounces 26.5 318.7
Lamb, loin chop (lean) 3 ounces 5.3 124
Lamb, rib chop  (lean) 3 ounces 7 136
Lamb, shoulder (lean) 3 ounces 4.9 116
 
 

Meats, Misc.
Item Serving Size Carbohydrates Fat Calories
Grams Grams
Braunschweiger (liver 1 ounce   9.1 101.8
sausage)
Deer, Tenderloin 3 ounces   2 127
Elk, Tenderloin 3 ounces   2.9 138
Pepperoni 10 slices (2   12 273
ounces)
Polska Kielbasa (Healthy 2 ounces   2.5 80
Choice)
Smoked Sausage 2 ounces   2.5 80
(Healthy Choice)
Smoked Turkey 2 ounces   3 70
Kielbasa, 95% fat free  
 

Nuts & Seeds

Item Serving Size Carbohydrates Fat Calories
Grams Grams
Almonds, whole, dry 1 each 0 1 1
roasted 1 ounce (23 6 1 161
nuts) 28 72 826
1 cup
Almonds, sliced 1 cup 18 47 531
Almonds, slivered 1 cup 21 55 624
 
Brazilnuts, whole, 1 ounce (6-8 3.5 19 183
shelled nuts) 17 93 918
Brazilnuts, whole, 1 cup  
shelled
Caraway Seeds 1 teaspoon 1.1 .3 7
1 tablespoon 3.3 1 22.3
 
Cashews, dry roasted 1 ounce 9 13 162
1 cup (halves 45 63 796
& whole)  
Fennel Seeds 1 teaspoon 1.1 .3 7
1 tablespoon 3 .9 20
 
Filberts (hazelnuts), 1 each .8 8.7
whole 1 ounce 4.4 18 179
1 cup 20.7 84 853

1 cup 17.6 72 727

Filberts (hazelnuts),  
chopped
Macadamia, whole & 1 ounce (10- 3.9 21 199
halves 12 nuts)  
Peanuts, cooked & 1 ounce 6 6.2 90.2
shelled 1/2 cup 12 36 414

Peanuts, dry roasted 1 ounce 5 14 160

 
Peanut Butter, creamy 2 tablespoons 6.6 16 189
or smooth
Peanut Butter, low-fat 2 tablespoons   2.5 100
 
Pecan, halves 1 ounce (20 5 20.4 190
nuts)
Pine Nuts 1 ounce 4 14 146
1 tablespoon 1.4 5 51

Pistachios 1-ounce (47 7 13.7 164

nuts) 31.8 61.9 739
1 cup
Poppy Seeds 1 teaspoon   1.3 14.9
1 tablespoon 3.9 46.9

Sesame Seeds, toasted 1 teaspoon .9 1.5 10

1 tablespoon 2.1 4.5 52
 
Tahini (sesame butter) 1 tablespoon 4 8 95
 

Walnuts 1-ounce (14 5.2 17.5 142

halves) 18.3 62 784.8
1 cup (50 22 74 770
halves)
1 cup
(chopped or
pieces)
 

Pasta, Noodles, Rice & Grains - NOTE: 2 ounces dried pasta =

1 cup cooked pasta
Item Serving Size Carbohydrates Fat Calories
Grams Grams

Barley, raw 1 ounce 20.8 .7 100

 1 cup 135.2 4.2 651
 
Bulgur (Tabbouleh) 1 cup dry 106.2 1.9 479
1 cup cooked 33.8 .4 152
 
Couscous 1 cup dry 142.5 1.2 692
1 cup cooked 41.6 .3 201
 
Noodles (Chinese chow 1 cup 25.9 13.8 237
mein)  
Noodles (Japanese soba, 2 ounces dry 46 .3 200
somen, rice)    
Pasta (egg noodles, 2 ounces dry 42.6 1 212
linguine, macaroni,    
spaghetti, spials,  
lasagne, etc.)
 
Rice, arborio 3 tablespoons 34 .4 150
dry 53.4 .5 241
1 cup cooked
Rice, brown long-grain 1 cup dry 142.9 5.4 684
1 cup cooked 44.8 1.8 216

Rice, white long grain 1 cup dry 79.4 .3 360

(parboiled or instant) 1 cup cooked 35.1 .3 161

Rice (glutinous or Sushi) 1 cup dry 151.1 1 685

1 cup cooked 50.8 .5 234

Rice, wild 1 cup raw 119.8 1.7 571

1 cup cooked 35 .6 166
 
 

Pork
Item Serving Size Carbohydrates Fat Calories
Grams Grams
Bacon, cured, raw 1 thick slice   21.9 211
3 medium 39 378
slices
Bacon, cooked 1 medium   4 52
slice 12.5 156
3 medium 62.4 780
slices
1 pkg (12
ounce)
Bacon Bits 1 tablespoon 1 33
Bacon, Canadian style 2 slices 4 89
Bologna, pork 1 slice   4.6 56.8
1 ounce 5.6 70
Bratwurst 2-ounce link 22 256
Ground Pork 1 ounce   6 74.6
4 ounces 23.9 297
Ham, cured (butt, lean) 3.5 ounces 5 159
Ham, fresh (lean) 3.5 ounces 6 222
Ham, smoked 3.5 ounces 11 175
Luncheon meat, 1 ounce slice 6.11 76
beef/pork  
Pork Chop, cooked and
trimmed of fat 2.5 ounces 7.5 166
   center cut 3 ounces 6.9 171
   top loin chops 3 ounces 8.3 186
   rib chops
Pork Roast, cooked and
boneless 3 ounces 5.7 165
   Loin (tenderlooin) 3 ounces 8.6 182
Roast
   Rib Roast
Spare Ribs, roasted 6 medium 35 396
Tenderloin Roast (lean 3 ounces 4.1 130
and roasted) 1 pound 21.8 740.8
 
 

Poultry
Item Serving Size Carbohydrates Fat Calories
Grams Grams
Chicken Broth or Stock, 1 cup 0 .5 5
fat-free
Chicken Breast (w/o 1/2 breast 0 3 142
skin)
Chicken Leg (w/o skin) 1 leg or 0 2 76
drumstick
Chicken Meat, roasted 1 cup 0 8 241
(chopped or
diced)
Chicken, whole, meat 2 pounds 0 24 1006
only, raw
Chicken Thigh (w/o 1 thigh 0 6 109
skin)
Chicken Hotdog 1 9 116
 
Turkey breast, 1 ounce   2 51
processed 3.5 ounce 5 135
Turkey breast, BBQ 3.5 ounce 3 115
Turkey breast, roasted 3.5 ounce 4 120
Turkey breast, smoked 3 ounce 5 120
Turkey breast, white 3 ounce 7 140
meat, no skin
Turkey, dark meat, no
skin
Turkey hot dog 1 8 102
Turkey, ground 4 ounces   9.4 169.9
1 pound 37.5 675.9
Turkey Kielbasa, 95% 2 ounces   3 70
fat free  
 

Seafood
Item Serving Size Carbohydrates Fat Calories
Grams Grams
Anchovy Fillets 5 medium 0 2 42
each (appx .7
oz)
Caviar 1 ounce 4.4 72
Clams, raw 1 each small   .1 6.7
1 each .1 10.7
medium 2.2 168
1 cup w/liquid 1.7 133
9 large or 20 .7 50.3
small
1 pound
w/shells
Clams, canned 1 cup w/liquid 3.1 236.8
Clams Juice, canned or 1 tablespoon 0 0 0
bottled 1 cup 0 4.8
Cod 3.5 ounces .3 85
Crab Meat, cooked 3 ounces 1.1 93.5
1 pound 5.8 489.3
1 whole crab 1.6 139.7
Flounder/Sole 3.5 ounces .5 68
Grouper 3.5 ounces 1 87
Halibut 3 ounces   1.9 93.5
6 ounces 3.8 187
1/2 fillet 4.7 224
Lobster 1  ounce   1 33
3.5 ounces 2 91
Mussels, w/o shells 1 ounce   .6 24.4
3 ounces 1.9 73
Oysters, Pacific raw 1 medium   1.2 40.5
4 ounces 2.3 81
Oysters, Eastern raw 1 medium .2 8.2
Red Snapper 3.5 ounces 2 93
Salmon, Atlantic 3 ounces 9.2 155.6
Salmon, Atlantic 1 pound 34.8 612.5
2 pounds 69.6 1225
Salmon, Chinook 3 ounces   8.9 153
Samon, Coho 3 ounces 5 124
Salmon, Chum 3 ounces 3.2 102
Salmon, Sockeye 3 ounces 7.3 142.8

Salmon, smoked 3.5 ounces 9 176

Salmon, pink canned 3 ounces   5 118
1 can (14 3/4- 27.4 630.5
oz)
Scallops, raw 2 large or 5   .2 26.4
small .6 74.8
3 ounces 1.6 199.4
1/2 pound
Shrimp or Prawns 1 small each   .1 5.3
1 medium .1 6.4
each .1 7.4
1 large 1.5 90
3 ounces
Shrimp, canned & 1 ounce .3 25
drained
Trout, Rainbow 3.5 ounces 11 195
Tuna, fresh 3.5 ounces 8 177
Tuna, solid white, 2 ounces 0 1 70
canned in water 3-ounce can 0 1 90
or pouch 0 2 180
7-ounce can  
or pouch
 

Snacks
Item Serving Size Carbohydrates Fat Calories
Grams Grams
Beef Jerky 1 piece 2 5 82
Popcorn, 94% fat free 1/2 (1.5 oz) 28 2.5 130
(average most brands) microwave 56 5 260
package
1 (3 oz)
microwave
package
Popcorn, popped without 1 ounce dry or 20 1 109
oil or butter 1 quart  
popped
 

Sugar and Sweeteners

Item Serving Size Carbohydrates Fat Calories
Grams Grams
Corn Syrup, light 2 tablespoons 0 120
 
Honey 1 tablespoon 16 0 60

Molasses, dark, 1 tablespoon 16 0 60

unsulphured
Sugar, granulated 1 teaspoon 4 0 15
(level) 11.9 0 46
1 tablespoon 199 0 770
1 cup 2.5 0 9
1 cube 6 0 23
1 packet (2
ounces)
Sugar, Bakers or 1 teaspoon 0 15
superfine
Sugar, brown 1 teaspoon 4 0 17
1 tablespoon 12 0 41
1/4 cup, 16 0 68
packed 32 0 136
1/2 cup
Sugar, powdered or 1 tablespoon 8 0 31
confectioners, unsifted 1 cup 119 .1 462

Syrup, Maple 1 tablespoon 0 50

 
 

Sushi Rolls (figures are estimates as every cook makes their sushi a
little different)
Item Serving Size Carbohydrates Fat Calories
Grams Grams
Avocado Roll 1 roll (appx 6 11 246
to 7 pieces)
California Roll 1 roll (appx 6 8.5 266
to 7 pieces)
Cucumber Roll 1 roll (appx 6 0 136
to 7 pieces)
Nigiri-Sushi (Fish- 1 piece .5 30
wrapped Sushi)
Philadelphia Roll 1 roll (appx 6 5 319
(salmon, cream cheese, to 7 pieces)
avocado)
Salmon Sashimi 2 pieces, no 6 164
rice
Shrimp Tempura roll 1 roll (appx 6 13 544
to 7 pieces)
Spicy Tuna Roll 1 roll (appx 6 11 290
to 7 pieces)
Spider Roll (fried soft- 1 roll (appx 6 12 317
shell crab): to 7 pieces)
Tuna Nigiri 2 pieces over 1 240
rice

Pickled Ginger 1 ounce 0 20

Miso Soup 1 cup 50
Sushi Rice 1 cup 3 198

Vegetables
Item Serving Size Carbohydrates Fat Calories
Grams Grams
Argula, raw 1 pound 17.7 0 104
1 oz 1.1 0 7
1/2 cup 0 0 2
Artichoke, globe 1 medium 13. 0 60
(11.3 oz) 17 0 76
1 large (14.3
oz)
Artichoke hearts, 3.5 oz 6 1.5 225
canned & marinated  
Asparagus, raw 1 pound 8.9 .5 54
4 spears 2.1 .1 13
 
Beans, green (fresh) 1/2 cup 4.9 .2 22
Beans, green (canned) 1/2 cup 5.1 .1 23
& drained  
Beans, black, canned 1/2 cup 19 1 90
15-ounce can 1.5 300
Beans, Garbanzo (chick 1/2 cup 27 1.4 143
peas), canned
Beans, Kidney, canned 1/2 cup 19 .4 104
Beans, lentils, ciijed 1/2 cup 20 .4 115
Beans, Lima, cooked 1/2 cup 26.8 .4 139
Beans, refried, canned, 1/2 cup 21 1.2 121
regular
Beans, refried 1/2 cup 15 1 70
vegetarian
Beans, navy, cooked 1/2 cup 24 .5 129
 
Beets 2 medium 16.3 .2 71
1/2 cup sliced 6.8 .1 30
 
Broccoli 1 medium 7.9 .5 42
stalk or spear 2.3 .2 12
 1/2 cup  
chopped
Brussel Sprouts 1 sprout 1.8 .1 8
 
Cabbage, Chinese raw 1/2 cup .8 .1 5
shredded
Cabbage, green raw 1/2 cup 1.9 .1 28
shredded
Cabbage, red raw 1/2 cup 2.1 .1 10
shredded  
Carrot, raw 1 baby 1 0 5
1 medium 6 0 25
1 large 7 0 30
 
Cauliflower 1 medium 30 1 144
head 1 0 3
1 floweret  
Celery 1 large stalk 2 0 9
or rib 1 0 6
1 medium 1 0 2
stalk or rib
1 small stalk
or rib
Chiles, green, canned 2 2 0 10
TABLESPOONS
Corn 1 medium ear 1 77
1 cup 17.2 8 606
123
Corn, cream style 1/2 cup 23.2 .5 93

Cucumber 1 medium to 8.8 .4 39

large  
Eggplant, raw 1 medium 6.4 .1 27
 
Endive 1/2 cup .8 .1 4
chopped 17.2 1 86
1 head  
Garlic 1 clove 1 0 4
 
Greens (Collards), raw 1/2 cup 1.3 0 6
Greens (Collards), boiled chopped 3.9 .1 17
drained 1/2 cup  
chopped
Jicama (Yam Bean 1 ounce 2.5 .1 12
Tuber) 1 pound 36.5 .3 170
untrimmed
   
Lettuce, Bibb, Boston or 1 head .4 3.8 21
butterhead 1 medium 1 11.3 70
Lettuce, Iceberg head
Lettuce, Leaf 1 1/2 cups 0 15
shredded  
Mushrooms, raw 5 medium 0 20
1/2 cup pieces 1.5 0 18
or slices
Mushrooms, canned 1/2 cup   .2 19
 
Okra 6 pods 0 30
 
Onion, bulb 1 medium 9 2 40
1/2 cup, 16.9 .1 30
chopped
1 cup chopped 2 0 32
Onions, green 1 large 0 7
Peas, green, snap 1/2 cup 10 2 67
1 cup 20 .5 110
Peas, black-eyed 1/2 cup   .5 99
(cooked)
Peas, split peas 1/4 cup dry 0 110
1/2 cup 0 34
Peas, Snow
Pepper, bell 1 medium 7 .2 35
2 tablespoons .5 0 1
minced 4 .2 12
1/2 cup
chopped
Pepper, red roasted 7 ounce jar 4 0 50
Pepper, chile 1 pepper 0 20
Pepper, chipotle in 2 tablespoons 2 .5 15
adobe sauce, canned  
Potato. baked with skin 1 small .1 72.7
1 medium (7 20 .1 220
ounce) .2 145.4
1 large
Potato, Baby Red- 4 ounces   .1 86
Skinned, boiled
Potatoes, Mashed 1/3 cup   1 66
Potato, sweet 1 medium 0 130
Pumpkin, canned 1 cup   .7 83.3
15-oz can 1.75 140
Radish 3 radishes 1 0 5
Rutabaga 1/2 cup 0 25
Sauerkraut, canned, 1 cup drained .2 27
solids & liquid 1 cup .3 44.8
undrained
Shallot, raw 1 tablespoon 1.7 0 7.2
Spinach 1 1/2 cups 0 40
shredded
Squash, Acorn 1 medium (1.3 44.9 .4 172
 lbs)
Squash, Summer 1/2 medium 0 20
Squash, Butternut 1 cup cubes .1 63
 
Tomato, whole, raw 1 medium 6 .4 26
Tomato, whole, raw 1 large 8 1 38
Tomato, Cherry, raw 1 cherry 1 0 4
Tomato, Cherry, raw 5 each 4 0 10
Tomato, Italian or Plum 1 each 3 0 13
 
Tomatoes, whole canned 1/2 cup 5 0 23
1 cup 10 0 46
14.5 oz can 3 0 15
28 oz can 5 0 35

Tomatoes, sun-dried  
Tomato Paste, canned 2 tablespoons   0 30
1 cup 0 241
6-ounce can 0 150
Tomato Sauce, canned 2 tablespoons   0 30
1 cup 0 73.5
6-ounce can 0 150
Tomato juice 1 cup   .2 41
14.5-oz can 0 90
28-oz can 0 280
Tomatillo 1 medium 1.98 0 10.88