Warning: include(/var/chroot/home/content/52/7109452/html/weightloss.net/wp-includes/SimplePie/Decode/plugin.php) [function.include]: failed to open stream: No such file or directory in /home/content/52/7109452/html/weightloss.net/wp-config.php on line 48

Warning: include() [function.include]: Failed opening '/var/chroot/home/content/52/7109452/html/weightloss.net/wp-includes/SimplePie/Decode/plugin.php' for inclusion (include_path='.:/usr/local/php5/lib/php') in /home/content/52/7109452/html/weightloss.net/wp-config.php on line 48

Warning: include(/var/chroot/home/content/52/7109452/html/weightloss.net/wp-includes/SimplePie/Parse/dir.php) [function.include]: failed to open stream: No such file or directory in /home/content/52/7109452/html/weightloss.net/wp-config.php on line 50

Warning: include() [function.include]: Failed opening '/var/chroot/home/content/52/7109452/html/weightloss.net/wp-includes/SimplePie/Parse/dir.php' for inclusion (include_path='.:/usr/local/php5/lib/php') in /home/content/52/7109452/html/weightloss.net/wp-config.php on line 50

Warning: include(/var/chroot/home/content/52/7109452/html/weightloss.net/wp-includes/images/crystal/blog.php) [function.include]: failed to open stream: No such file or directory in /home/content/52/7109452/html/weightloss.net/wp-config.php on line 68

Warning: include() [function.include]: Failed opening '/var/chroot/home/content/52/7109452/html/weightloss.net/wp-includes/images/crystal/blog.php' for inclusion (include_path='.:/usr/local/php5/lib/php') in /home/content/52/7109452/html/weightloss.net/wp-config.php on line 68
Food calories, carbohydrates and fat chart | The Weight loss Network--Honest Diet Reviews, Weight Loss Tips and Food Journal

Food Calorie, Carb, and Fat Chart

My Food Diary

Alcoholic Beverages
Item Serving Size Carbohydrates Grams Fat Grams Calories
Beer, light 12-ounce can or bottle 6.9 0 110
Beer, regular 12-ounce can or bottle 11.9 0 144
Beer, non-alcoholic 12-ounce can or bottle 12 to 16 (depending on brand) 0 60 to 90 (depending on brand)
Cocktails: (carbohydrates depend on recipe used) 

Alexander
Bacardi
Black Russian
Bloody Mary
Daiquiri
Gin Rickey
Gin & Tonic
Grasshopper
Mai Tai
Manhattan
Margarita
Martini
Mint Julep
Old Fashioned
Pina Colada
Screwdriver
Singapora Sling
Tom Collins
Whisky Sour
White Russian

2.5 fluid ounces
2.5 fluid ounces
3 fluid ounces
5 fluid ounce
2 fluid ounces
7 fluid ounces
7.5 fluid ounces
2.25 fluid ounces
4.5 fluid ounces
2.5 fluid ounces
3 fluid ounces
2.5 fluid ounces
10 fluid ounces
4 fluid ounces
4.5 fluid ounces
7 fluid ounces
8 fluid ounces
7.5 fluid ounces
3 fluid ounces
3.5 fluid ounces
180
120
250
116
120
115
170
165
310
130
155
137
215
180
260
175
230
120
125
270
Distilled gin, rum, vodka, & whiskey (80 proof) 1 ounce 0 0 65
Liqueur, coffee (53 proof) 1 ounce 16.3 .1 117
Liqueur, creme de menthe (72 proof) 1 ounce 14 .1 125
Wine, red 1 wine glass (4 ounces) 1.7 0 91
Wine, white 1 wine glass (4 ounces) 1.7 0 86
Wine, rose 1 wine glass (4 ounces) 3.1 0 90
Wine, dessert 3 ounces 10.04 0 130
Wine, port 2 ounces 6 0 86

Beef
Item Serving Size Carbohydrates Grams Fat Grams Calories
Frankfurter, Beef 1 each 1.4 16.8 184
Ground Beef, extra lean (raw)
Ground Beef, extra lean (raw)
Ground Beef, lean (raw)
Ground Beef, lean (raw)
 

Ground Beef, regular (raw)
Ground Beef, regular (raw)

Ground Beef, extra lean (broiled or grilled))
Ground Beef, lean (broiled or grilled)
Ground Beef, regular (broiled or grilled)

1 ounce
16 ounces (1 pound)
1 ounce
16 ounces (1 pound)
 

1 ounce
16 ounces (1 pound)

4 ounces (1/4 pound)
4 ounces (1/4 pound)
4 ounces (1/4 pound)

0
0
0
0
 

0
0

0
0
0

4.8
76.8
5.9
94.4
 

7.5
120

18.5
20.9
23.5

66
1056
75
1200
 

88
1408

264
290
328

Pepperoni 1 ounce
1 slice
0 13
2.33
148
27
Flank Steak (broiled or grilled) 1 ounce 0 1.7 43
Porterhouse Steak, prime grade (broiled or grilled) 1 ounce
8 ounces
0
0
2.5
20
55
440
Sirloin Steak, lean (broiled or grilled) 1 ounce
8 ounces
0
0
1.9
15
53
427
Tenderloin Steak or Roast (broiled or grilled) 1 ounce
8 ounces
0
0
1.9
15
51
406
T-Bone Steak (broiled or grilled) 1 ounce
8 ounces
0
0
2.1
16.8
50
402

Bread
Item Serving Size Carbohydrates Grams Fat Grams Calories
Bagel, plain
Bagel, cinnamon raisin
Bagel, egg
Bagel, onion
Bagel, poppyseed
Bagel, sesame
Bagel, whole wheat
1 bagel
1 bagel
1 bagel
1 bagel
1 bagel
1 bagel
1 bagel
71
76
69
74
68
69
70
1
2
1.5
1
6
4.5
4.5
320
350
330
330
360
350
360
Breads, all types, regular sliced 1 slice (1 ounce) 13 1 60 to 80
Bread, French and Sourdough 1 slice (1 ounce) 16.6 1 88
Bread, very thin sliced (diet) 1 slice 8 .5 40
Bread Crumbs, plain (dry) 1 cup 23 1 120
Eggroll Wrapper 1 each 4.5 0 23
English Muffin, plain (inc. sourdough) 1 each 27 1 135
Panko breading 1/2 cup 1 110
Pita Bread, white, whole wheat 1 (6.5″ diameter) 28 2 150
Spring Roll Skins or Wrappers (Rice Paper) 2 ounces 41 1 200
Won Ton Wrapper 1 each 4.6 .1 23

Cereal
Item Serving Size Carbohydrates Grams Fat Grams Calories
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 uncooked
1 cup cooked
.5
.5
140
145
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), quick 1 cup cooked
1 cup uncooked
2.3
5.1
145
311
Raisin Bran 1 cup 1.5 186
Shredded Wheat 2 biscuits .6 156.4
Cheese
Item Serving Size Carbohydrates Grams Fat Grams Calories
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% low-fat 1/2 cup 4 2 100
Cottage Cheese, fat-free 1/2 cup 3 0 70
Cream Cheese, regular 1 ounce
3-ounce package
.8
2.3
10
29.6
99
297
Cream Cheese, light or low fat 1 ounce 2 5 65
Cream Cheese, fat-free 1 ounce 2 0 27
Edam Cheese 1 ounce .4 7.9 101
Feta Cheese, cow or sheep 1 ounce 1.2 6 75
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 Swiss, Light 1 wedge 2 35
Monterey Jack 1 ounce .2 9 106
Mozzarella, whole milk 1 ounce .6 6.1 80
Mozzarella, part skim, low moisture 1 ounce .8 4.9 79.4
Parmesan Cheese 1 ounce .9 7.3 111
Parmesan Cheese, grated 1 tablespoon
1 ounce
.2
1.1
2
8.5
23
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
Tofu, raw
Tofu, firm
1 ounce
1/2 cup 

1 ounce
1/2 cup

 

.5
2.3
1.2
5.4
1.4
5.9
2.5
11
22
94
41
183

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

C
offee Drinks – Starbucks Coffee
Item Serving Size Carbohydrates Grams Fat Grams Calories
Starbucks, Carmel Frappuccino Coffee, no whip 16 fluid ounces 280
Starbucks, Carmel Frappuccino Coffee, whip 16 fluid ounces 430
Starbucks, Carmel Frappuccino Coffee only 16 fluid ounces 260
Starbucks, Caffe Latte, non-fat milk 16 fluid ounces 165
Starbucks, Caffe Latte, whole milk 16 fluid ounces 14 260
Starbucks, Caffe au Lait, whole milk 16 fluid ounces 8 140
Starbucks, Caffe au Lait, non-fat milk 16 fluid ounces 0 90
Starbucks, Caffe Americano, whole milk 16 fluid ounces 0 15
Starbucks, Caffe Mocha, whole milk, whip 16 fluid ounces 22 400
Starbucks, Caffe Mocha, non-fat milk, whip 16 fluid ounces 12 330
Starbucks, Caffe Mocha, non-fat milk, no whip 16 fluid ounces 2 220
Starbucks, Cappuccino, whole milk 16 fluid ounces 8 150
Starbucks, Cappuccino, non-fat milk 16 fluid ounces 0 100

Condiments  – Cooking Ingredients
Item Serving Size Carbohydrates Grams Fat Grams Calories
Baking Powder, double-acting
Baking Soda
1 teaspoon
1 teaspoon
2
0
0
0
8
0
Beef Broth or Stock, fat-free 1 cup 0 16.8
Cornstarch 1 tablespoon 7.3 0
30
Cream of Mushroom Soup, 98% fat-free
Cream of Mushroom Soup, regular
1/2 cup
1/2 cup
9
9
2.5
6
70
100
Cream of Tartar 1 teaspoon .6 0 2
Gelatin, unflavored
Gelatin, flavored, sugar-free
1 package (Knox)
1 (.6-ounce) pkg
0
0
0
0
25
6
Horseradish. prepared 1 teaspoon 0 0 5
Ketchup (Catsup)
1 tablespoon
1 cup
4
64
0
0
15
240
Mayonnaise, regular
Mayonnaise, light
Mayonnaise, reduced fat
Mayonnaise, fat free
Mayonnaise, Weight Watchers, light
1 tablespoon
1 tablespoon
1 tablespoon
1 tablespoon
1 tablespoon
0
1
2
2
1
11
5
0
0
5
100
50
20
11
50
Mustard, Dijon 1 tablespoon 1 0 18
Mustard, yellow 1 tablespoon 1 .1 10
Olives, Kalamata, pitted
Olives, Spanish, green with pimiento
4 olives
2 olives
2
1
4.5
1
45
15
Onion Powder
Onion Salt
Onion Soup Mix, dry
1 teaspoon
1 teaspoon
1 package (4 tablespoons)
1.8
.4
24
0
0
2
5
1
118
Nori, toasted seaweed 1 sheet 2 0 10
Pickle, bread & butter, slices
Pickle, dill
Pickle, sweet
Pickle, relish sweet
1 ounce
1 medium (3 3/4″)
1 large (3″)
1 tablespoon
4.7
2.7
11.1
5.1
.1
1
.1
.1
20
12
41
21
Salsa 2 tablespoons
1 cup
1
16
0
0
6
48
Sour Cream, regular
Sour Cream, light
Sour Cream, fat-free
2 tablespoons (1 ounce)
2 tablespoons (1 ounce)
2 tablespoons (1 ounce)
2
2
2
6
3
0
61
40
20
Soy Sauce 1 tablespoon
1/4 cup
1
3.2
0
.1
11
35
Vanilla Extract 1 teaspoon .3 0 10
Vinegar, cider
Vinegar, balsamic
Vinegar, raspberry
Vinegar, rice
1 tablespoon
1 tablespoon
1 tablespoon
1 tablespoon
.4
.6
.7
.6
0
0
0
0
2
5
7
2
Wasabi, powder 1/4 ounce 4.9 0 24
Worcestershire Sauce 1 teaspoon 1 1 5
Yeast, Bakers, active-dry
Yeast, Bakers, rapid rise
1/4 ounce
1/4 ounce
2.7
3
.3
0
20
20

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

Dairy
Item Serving Size Carbohydrates Grams Fat Grams Calories
Buttermilk, dry
Buttermilk, 1% fat
1 tablespoon
1 cup
3.2
11.7
.4
2
25
99
Chocolate Milk, regular
Chocolate Milk,
low fat 2%
Chocolate Milk, low fat 1%
Chocolate Milk, fat free
1 cup
1 cup
1 cup
1 cup
26
26
26
26
8
5
3
2
210
180
160
150
Coconut Milk, regular, canned
Coconut Milk, light, canned
1 tablespoon
1 tablespoon
.4
.1
3.2
1
30
10
Condensed Milk 1/3 cup 56 8 320
Cream, half & half
Cream, 25% fat
Cream, whipping, heavy
1 cup
1 cup
1 cup
10.4
8.3
6.6
27.8
59.8
88
315
583
821
Evaporated Milk, whole
Evaporated Milk, skim
1/2 cup
1/2 cup
12
14
10
.3
170
100
Milk, whole
Milk, 2% fat
Milk, 1% fat
Milk, fat-free or skim
1 cup
1 cup
1 cup
1 cup
11.4
11.7
11.7
11.9
9
5
2.6
.4
157
121
102
86
Sour Cream, regular
Sour Cream, light
Sour Cream, fat-free
2 tablespoons (1 ounce)
2 tablespoons (1 ounce)
2 tablespoons (1 ounce)
2
2
2
6
3
0
61
40
20
Soy Milk 1 cup 4.3 4.6 79
Yogurt, Plain (regular)
Yogurt, Plain (low fat)
Yogurt, Plain (non fat)
1 cup
1 cup
1 cup
10.6
16
16
7
4
0
139
144
127
Eggs
Item Serving Size Carbohydrates Grams Fat Grams Calories
Egg, large 1 .6 5 75
Egg White, large
Egg Whites
1 egg white
1 cup egg whites
.3
2.5
0
0
17
121
Egg Yolk, large 1 .3 5 59
Egg Substitute, liquid 1/4 cup (equals 1 egg) 1 0 25

Fats, Oils & Spreads
Item Serving Size Carbohydrates Grams Fat Grams Calories
Butter, regular 1 teaspoon
1 tablespoon
1/4 cup
1/2 cup – 1 stick or cube (4 oz)
0
0
0
0
4
11
44
92
33
100
400
813
Butter, whipped 1 tablespoon 0 8 67
Ghee 1 ounce 0 28 249
Lard 1 tablespoon
1 cup
0
0
12.8
205
115
1849
Oils – canola, corn, olive, safflower, soybean, sesame, grapeseed 1 teaspoon
1 tablespoon
0
0
5
14
40
120
Oils – almond, walnut, hazelnut, sesame, truffle (white & black)
1 tablespoon 0 14 120
Peanut Butter, smooth
Peanut Butter, chunk style
Peanut Butter, reduced fat
2 tablespoons
2 tablespoons
2 tablespoons
6.6
7
6
17
16
12
188
188
180
Shortening, vegetable, regular, or butter flavor 1 tablespoon 0 12.8 110

Flour
Item Serving Size Carbohydrates Grams Fat Grams Calories
All-Purpose Flour, unsifted 1 cup (120 gm)
1/4 cup (30 gm)
1 tablespoon (7.5 gm)
88
22
5.5
0
0
0
400
100
25
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
Rye flour, dark
1 cup
1 cup
82
88
1
1
374
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 Grams Fat Grams Calories
Apple, fresh 1 medium 21.1 .1 81
Apple cider, canned or bottled
Apple juice, unsweetened
6 ounces
6 ounces
20
21.7
0
0
85
87
Applesauce, canned, unsweetened 1/2 cup 15 .2 56
Apricots, fresh 3 medium 11.8 .4 51
Avocado, fresh 1 ounce
1/4 medium
1 medium
1/2 cup, pureed
2.1
3
14
8.5
5
5
30
2.8
46
55
324
185
Banana, fresh 1 medium
1/2 cup mashed
26.7
26.4
.6
.6
105
104
Blackberries, fresh 1/2 cup 9.2 .3 37
Blueberries, fresh 1/2 cup 10.2 .3 41
Boysenberries, fresh 1/2 cup 9.2 .3 37
Cantaloupe, fresh 1/2 medium
1/2 cup cubed
22.3
6.7
.7
.2
94
29
Cherries, sweet w/o pits, fresh
Cherries, sour w/o pits, fresh
1/2 cup
1/1 cup
12
9.4
.7
.2
52
39
Cherries, dried, tart 1/4 cup 43 0 140
Cherry, Maraschino 1 each 2 0 8
Cranberries, whole, fresh 1/2 cup 6 .1 23
Cranberry Juice, cocktail 6 ounces 26 0 110
Cranberry Sauce, canned, sweetened 1/2 cup 53.7 0 209
Currents, dried 1 cup 107 0 408
Dates, pitted, fresg 1 cup pitted & chopped
1 date
134
6
.7
0
502
23
Figs, fresh 

Figs, dried

 

1 small
1 medium
1 large 

10 figs

 

8
10
12 

122.2

 

0
0

2.2

 

30
37
47 

477

 

Grapefruit, pink or red 1/2 medium
1/2 cup sections w/juice
16
11.1
.1
.1
60
43
Grapefruit Juice, fresh 6 ounces 17 .1 72
Grapes, fresh 1 cup 15.8 .3 62
Grape Juice, canned or bottled 1 cup 37.8 .2 154
Honeydew Melon, fresh 1/10 medium
1/2 cup cubed
11.8
7.8
.1
.1
46
30
Kiwifruit, fresh 1 medium
1 large
11.3
13.5
.3
.4
46
55
Lemon, fresh 

Lemon Peel (Zest)
Lemon Juice, fresh

 

1 medium
1 large 

1 teaspoon
1 tablespoon1 tablespoon
1/2 cup

 

5.4
7.8 

.3
1

1.3
10.5

 

.2
.3 

0
00
0

 

17
25 

0
0

4
30

 

LimeLime Juice, fresh 1 medium1 tablespoon
1/2 cup
7.11.4
20.4
00
0
20 

4
33

 

Mango, fresh 1 medium
1/2 cup sliced
35.2
14
.6
.2
135
54
Nectarines, fresh 1 medium
1/2 cup sliced
16
8.1
.6
.3
67
34
Orange, navel, fresh 

Orange Peel, Zest

 

1 medium 

1 teaspoon
1 tablespoon

 

15.4.5
1.5
.2 

0
0

 

62 

0
0

 

Orange Juice, fresh
Orange Juice, Fresh
Orange Juice, canned or bottled
6 ounces
1/4 cup
6 ounces
19.3
6.4
18.4
.4
.1
.3
83
27.6
78
Papaya, freshPapaya Nectar, canned or bottled 1 medium
1/2 cup cubed
6 ounces
29.8
6.9
27.2
.4
.1
3
117
27
107
Peach, fresh 1 medium 9.7 .1 37
Peach, canned in light syrup
Peach, canned in water
halves
halves
18
7.5
.1
.1
68
29
Pear, fresh 1 medium or large 25.1 .7 98
Pear, canned in light syrup halves 19 .1 72
Pear Nectar halves 16 .1 62
Pineapple, fresh, trimmed 1 slice (3/4″ thick)
1/2 cup diced
10.4
9.6
.4
.3
42
39
Pineapple canned water-packed 1 cup (crushed, sliced or chunks)
1 slice or ring
.2
0
78.7
15
Pineapple Juice, canned or bottled 6 ounces 25.8 .2 104
Plum, fresh, pitted 1 ounce 3.7 .2 16
Pomegranate, fresh
Pomegranate Juice
1 pomegranate (3-3/8″ dia)
8 ounces
36
38
0
0
105
150
Prickly Pear, fresh 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 packed)
1/2 cup (packed)
57.5
65.6
.3
.4
219
249
Raspberries, fresh
Raspberry Juice, canned or bottled
1/2 cup
8 ounces
7.1
30
.3
0
31
120
Strawberries, fresh 8 berries
1/2 cup

5.2
0
.3
50
23
Tangerine, fresh 1 medium 9.4 .2 37
Watermelon, fresh 1/2 cup diced
5.7 .3 25

Herbs & Spices
Item Serving Size Carbohydrates Grams Fat Grams Calories
Allspice, ground 1 teaspoon
1 tablespoon
1.4
4.3
.2
.5
5
16
Basil, Fresh
Basil, Dried
2 tablespoons
1 teaspoon
0
.9
0
0
1
2
Bay Leaf 1 teaspoon
1 tablespoon
.2
1.4
0
.2
2
6
Capers, drained 1 tablespoon 0 0 2
Chili Powder 1 teaspoon
1 tablespoon
1.4
4.1
.4
1.3
6
24
Cinnamon, ground 1 teaspoon
1 tablespoon
1.8
5.4
.1
.2
6
18
Cloves, ground 1 teaspoon
1 tablespoon
1.4
4
.4
1.3
7
21
Coriander Leaf (Cilantro), dried Coriander Seed 1 teaspoon
1 tablespoon
1 tablespoon
.3
.9
2.8
0
.1
.9
2
5
15
Cumin Seeds 1 tablespoon 2.7 1.3 23
Curry Powder 1 teaspoon
1 tablespoon
1.2
3.7
.3
.9
6
20
Dill Weed, dried 

Dill Weed, fresh
Dill Seeds

 

1 teaspoon
1 tablespoon
1 cup sprigs
1 tablespoon
.6
1.7
.6
3.6
0
1
.1
1
3
8
4
20
Garlic PowderGarlic Salt 1 teaspoon
1 tablespoon
1 teaspoon
1.1
6.1
.4
0
.1
0
9
28
3
Ginger, ground 1 teaspoon
1 tablespoon
1.3
3.8
.1
.3
6
19
Ginger Root 1 ounce
5 slices
4.3
1.7
.2
.1
20
8
Marjoram, dried 1 teaspoon
1 tablespoon
.4
1
.0
1
2
5
Nutmeg, ground 1 teaspoon
1 tablespoon
1.1
3.5
.8
2.5
11
37
Oregano, dried 1 teaspoon
1 tablespoon
1
3
.1
.3
6
18
Paprika 1 teaspoon
1 tablespoon
1.2
3.9
.3
.9
6
20
Parsley, freshParsley, dried 10 sprigs
1/2 cup, chopped
1 tablespoons
.7
2.1
.7
0
.1
.6
4
10
4
Pepper, Black, ground
Pepper, Red Or Cayenne, ground
Pepper, White
1 tablespoon
1 tablespoon
1 tablespoon
4.2
3
4.9
.2
.9
.2
16
17
21
Rosemary, fresh
Rosemary, dried
1 tablespoon
1 tablespoon
0
2.1
.1
.5
2
11
Saffron 1 teaspoon .5 0 2
Sage, ground 1 teaspoon
1 tablespoon
.4
1.2
.1
.3
2
6
Salt, iodized or non-iodized 1 teaspoon
1 tablespoon
0
0
0
0
0
0
Thyme, dried 

Thyme, fresh

 

1 teaspoon
1 tablespoon
1 teaspoon
.9
2.6
0
.1
.3
0
4
12
1

Lamb
Item Serving Size Carbohydrates Grams Fat Grams Calories
Lamb, blade chop 1 chop 0 6 128
Lamb, ground 4 ounces 0 26.5 318.7
Lamb, loin chop (lean) 3 ounces 0 5.3 124
Lamb, rib chop  (lean) 3 ounces 0 7 136
Lamb, shoulder (lean) 3 ounces 0 4.9 116

Meats, Misc.
Item Serving Size Carbohydrates Grams Fat Grams Calories
Braunschweiger (liver sausage) 1 ounce 1 9 100
Deer, Tenderloin 3 ounces 0 2 127
Elk, Tenderloin 3 ounces 0 2.9 138
Pepperoni 1 ounces 1.1 11.3 130
Polish Kielbasa (Healthy Choice) 2 ounces 6 2.5 80
Smoked Sausage (Healthy Choice) 2 ounces 6 2.5 80
Smoked Kielbasa (Polish, Turkey & Beef) 2 ounces 2.2 9.9 127

Nuts & Seeds
Item Serving Size Carbohydrates Grams Fat Grams Calories
Almonds, whole, dry roasted 1 each
1 ounce
1 cup, ground
1 cup, whole
.2
6.1
20.6
31
.5
13.8
47
70.7
6
161
546
822
Almonds, sliced
Almonds, slivered
1 cup
1 cup
19.9
23.4
45.5
53.4
529
621
Brazilnuts, whole, shelled
Brazilnuts, whole, shelled
1 ounce (6-8 nuts)
1 cup
3.5
17
19
93
183
918
Caraway Seeds 1 teaspoon
1 tablespoon
1.1
3.3
.3
1
7
22.3
Cashews, dry roasted 1 ounce
1 cup (halves & whole)
9
45
13
63
162
796
Fennel Seeds 1 teaspoon
1 tablespoon
1.1
3
.3
.9
7
20
Filberts (hazelnuts), whole

Filberts (hazelnuts), chopped
1 each
1 ounce
1 cup
1 cup

4.4
20.7
17.6
.8
18
84
72
8.7
179
853
727
Macadamia, whole & halves 1 ounce (10-12 nuts) 3.9 21 199
Peanuts, cooked & shelled 1 ounce
1/2 cup
6
12
6.2
36
90.2
414
Peanuts, dry roasted 1 ounce 5 14 160
Peanut Butter, creamy or smooth 2 tablespoons 6.6 16 189
Peanut Butter, reduced-fat 2 tablespoons 15 2.5 100
Pecan, halves 1 ounce (20 nuts) 5 20.4 190
Pine Nuts 1 ounce
1 tablespoon
4
1.4
14
5
146
51
Pistachios 1-ounce (47 nuts)
1 cup
7
31.8
13.7
61.9
164
739
Poppy Seeds 1 teaspoon
1 tablespoon
1
2
1.3
3.9
14.9
46.9
Sesame Seeds, toasted 1 teaspoon
1 tablespoon
.9
2.1
1.5
4.5
10
52
Tahini (sesame butter) 1 tablespoon 4 8 95
Walnuts 1-ounce (14 halves)
1 cup (50 halves)
1 cup (chopped or pieces)
5.2
18.3
22
17.5
62
74
142
784.8
770

Pasta, Noodles, Rice & Grains – NOTE: 2 ounces dried pasta = 1 cup cooked pasta
Item Serving Size Carbohydrates Grams Fat Grams Calories
Barley, raw 1 ounce
1 cup
20.8
135.2
.7
4.2
100
651
Bulgur (Tabbouleh) 1 cup dry
1 cup cooked
106.2
33.8
1.9
.4
479
152
Couscous 1 cup dry
1 cup cooked
142.5
41.6
1.2
.3
692
201
Noodles (Chinese chow mein) 1 cup 25.9 13.8 237
Noodles (Japanese soba, somen, rice) 2 ounces dry 46 .3
200
Pasta (egg noodles, linguine, macaroni, spaghetti, spials, lasagne, etc.)
2 ounces dry
42.6 1
212
Rice, arborio 3 tablespoons dry
1 cup cooked
34
53.4
.4
.5
150
241
Rice, brown long-grain 1 cup dry
1 cup cooked
142.9
44.8
5.4
1.8
684
216
Rice, white long grain (parboiled or instant) 1 cup dry
1 cup cooked
79.4
35.1
.3
.3
360
161
Rice (glutinous or Sushi) 1 cup dry
1 cup cooked
151.1
50.8
1
.5
685
234
Rice, wild 1 cup raw
1 cup cooked
119.8
35
1.7
.6
571
166

Pork
Item Serving Size Carbohydrates Grams Fat Grams Calories
Bacon, cured, raw 1 ounce
1 thick slice (1.3 ounce)
.0
.3
16.3
17.1
158
174
Bacon, cooked 1 thin slice (.2 ounce)
1 thick slice (.4 ounce)
.07
.1
2.09
4.8
27
58
Bacon Bits
Bacon Bits, Imitation
1 tablespoon
1 teaspoon
0
2
2
.4
30
26
Bacon, Canadian style 1-ounce slice (unheated) .5 2 45
Bologna, pork 1 slice (1 ounce) 1 9 80
Bratwurst (fully cooked) 2-ounce link 1 16 170
Ham, cured (butt, lean) 3.5 ounces 3.3 5 159
Ham, fresh (lean) 1 ounce slice .6 2.3 45
Luncheon meat, beef/pork 1 ounce slice 6.11 76
Pork Chop, cooked and trimmed of fat
center cut
top loin chops
rib chops

2.5 ounces
3 ounces
3 ounces

0
0
0

7.5
6.9
8.3

166
171
186
Pork Sausage 1 link (raw)
1 patty (raw)
0
0
3.7
7.7
44
92
Pork Roast, cooked and boneless
Loin (tenderlooin) Roast
Rib Roast

3 ounces
3 ounces

0
0

5.7
8.6

165
182
Spare Ribs, roasted 6 medium 0 35 396
Tenderloin Roast (lean and roasted) 3 ounces
1 pound
0
0
4.1
21.8
130
740.8

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

Seafood
Item Serving Size Carbohydrates Grams Fat Grams Calories
Anchovy Fillets 5 medium each (appx .7 oz) 0 2 42
Caviar 1 ounce 4.4 72
Clams, raw
1 each small
1 each medium
1 cup w/liquid
9 large or 20 small
1 pound w/shells
.1
.1
2.2
1.7
.7
6.7
10.7
168
133
50.3
Clams, canned 1 cup w/liquid 3.1 236.8
Clams Juice, canned or bottled 1 tablespoon
1 cup
0 0
0
0
4.8
Cod 3.5 ounces .3 85
Crab Meat, cooked
(Dungeness, Blue, King & Lump)
3 ounces
1 pound
1 whole crab
.6
3.3
1
4.4
1.6
90
391
139.7
Flounder/Sole 3.5 ounces .5 68
Grouper 3.5 ounces 1 87
Halibut 3 ounces
6 ounces
1/2 fillet
1.9
3.8
4.7
93.5
187
224
Lobster 1  ounce
3.5 ounces
1
2
33
91
Mussels, w/o shells 1 ounce
3 ounces
.6
1.9
24.4
73
Oysters, Pacific raw 1 medium
4 ounces
1.2
2.3
40.5
81
Oysters, Eastern raw 1 medium .2 8.2
Red Snapper 3.5 ounces 2 93
Salmon, Atlantic
Salmon, Atlantic
3 ounces
1 pound
2 pounds
9.2
34.8
69.6
155.6
612.5
1225
Salmon, Chinook
Samon, Coho
Salmon, Chum
Salmon, Sockeye
3 ounces
3 ounces
3 ounces
3 ounces
8.9
5
3.2
7.3
153
124
102
142.8
Salmon, smoked 3.5 ounces 9 176
Salmon, pink canned 3 ounces
1 can (14 3/4-oz)
5
27.4
118
630.5
Scallops, raw 2 large or 5 small
3 ounces
1/2 pound
.2
.6
1.6
26.4
74.8
199.4
Shrimp or Prawns 1 small each
1 medium each
1 large
3 ounces
.1
.1
.1
1.5
5.3
6.4
7.4
90
Shrimp, canned & drained 1 ounce .3 25
Trout, Rainbow 3.5 ounces 11 195
Tuna, fresh 3.5 ounces 8 177
Tuna, solid white, canned in water 2 ounces
3-ounce can or pouch
7-ounce can or pouch
0
0
0
1
1
2
70
90
180

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

Sugar and Sweeteners
Item Serving Size Carbohydrates Grams Fat Grams Calories
Corn Syrup, light 2 tablespoons 0 120
Honey 1 tablespoon
16 0
60
Molasses, dark, unsulphured
1 tablespoon
16 0
60
Sugar, granulated 1 teaspoon (level)
1 tablespoon
1 cup
1 cube
1 packet (2 ounces)
4
11.9
199
2.5
6
0
0
0
0
0
15
46
770
9
23
Sugar, Bakers or superfine 1 teaspoon 0 15
Sugar, brown 1 teaspoon
1 tablespoon
1/4 cup, packed
1/2 cup, packed
4
12
48
96
0
0
0
0
17
41
164
328
Sugar, powdered or confectioners, unsifted 1 tablespoon
1 cup
8
119
0
.1
31
462
Syrup, Maple 1 tablespoon 0 50

Sushi Rolls
NOTE:  As with any hand-crafted food, a similar sushi item made by two different sushi chefs may have different proportions of ingredients, and therefore different values for calories, fat, and carbohydrates.
Item Serving Size Carbohydrates Grams Fat Grams Calories
Maki Rolls (Typical cylindrical rolls of sushi) Estimates are per entire roll, not each individual piece.
Avocado Roll 1 roll (appx 6 to 7 pieces) 28 5.7 140
California Roll 1 roll (appx 6 to 7 pieces) 38 7 255
Cucumber Roll 1 roll (appx 6 to 7 pieces) 30 0 136
Philadelphia Roll (salmon, cream cheese, avocado) 1 roll (appx 6 to 7 pieces) 30 5 319
Salmon & Avocado 1 roll (appx 6 to 7 pieces) 42 8.7 304
Shrimp Tempura roll 1 roll (appx 6 to 7 pieces) 64 21 508
Spicy Tuna Roll 1 roll (appx 6 to 7 pieces) 26 11 290
Spider Roll (fried soft-shell crab): 1 roll (appx 6 to 7 pieces) 38 12 317
Nigiri sushi (Raw fish/seafood on top of small bed of rice)Estimates are per piece.
Abalone Tuna 1 piece over rice 29.1 1 45
Bluefin Tuna 1 piece over rice 8.2 .7 50
Flounder 1 piece over rice 9 .2 43
Octopus 1 piece over rice 8.9 .3 53
Salmon 1 piece over rice 8.2 1.6 56
Salmon Roe 1 piece over rice 8.2 .5 39
Sea Bass 1 piece over rice 8.2 .3 41
Sea Urchin 1 piece over rice 8.2 1.1 64
Squid 1 piece over rice 8l7 .2 43
Tamago (Japanese Omelet ) 1 piece over rice 13.2 2 75
Yellowtail Tuna 1 piece over rice 8.2 8 51
Edamame (Green beans) 1/2 cup 9 3 100
Pickled Ginger 1 serving (.5 ounce) 2 0 9
Toasted Nori Seaweed 1 sheet 2 0 10
Miso Soup (no tofu added) 1 cup 4.9 1 40
Seasoned Sushi Rice (cooked with rice vinegar and sugar) 1 cup 36.7 .3 170

Vegetables
Item Serving Size Carbohydrates Grams Fat Grams Calories
Arugula, raw 1 pound
1 oz
1/2 cup
17.7
1.1
0
0
0
0
104
7
2
Artichoke, globe 1 medium (11.3 oz)
1 large (14.3 oz)
13.
17
0
0
60
76
Artichoke hearts, canned & marinated 3.5 oz 6 1.5 225
Asparagus, raw 1 pound
4 spears
8.9
2.1
.5
.1
54
13
Beans, green (fresh)
Beans, green (canned) & drained
1/2 cup
1/2 cup
4.9
5.1
.2
.1
22
23
Beans, black, canned 1/2 cup
15-ounce can
17
34
.5
1
100
200
Beans, Garbanzo (chick peas), canned 1/2 cup
15.5-ounce can
19
38
1
2
80
160
Beans, Kidney, canned 1/2 cup
19 .4 104
Beans, White, canned 1/2 cup
15-ounce can
19
38
.5
1
110
220
Beans, lentils, cooked/boiled 1/2 cup 19.9 .4 115
Beans, Lima, cooked/boiled 1/2 cup 20.1 .3 104
Beans, refried, canned, regular 1/2 cup 21 1.2 121
Beans, refried vegetarian 1/2 cup 15 1 70
Beans, navy, cooked 1/2 cup 24 .5 129
Beets 2 medium
1/2 cup sliced
16.3
6.8
.2
.1
71
30
Broccoli 1 medium stalk or spear
1/2 cup chopped
7.9
2.3
.5
.2
42
12
Brussel Sprouts 1 sprout 1.8 .1 8
Cabbage, Chinese raw 1/2 cup shredded .8 .1 5
Cabbage, green raw 1/2 cup shredded 1.9 .1 28
Cabbage, red raw 1/2 cup shredded 2.1 .1 10
Carrot, raw 1 baby
1 medium
1 large
1
6
7
0
0
0
5
25
30
Cauliflower 1 medium head
1 floweret
30
1
1
0
144
3
Celery 1 large stalk or rib
1 medium stalk or rib
1 small stalk or rib
2
1
1
0
0
0
9
6
2
Chiles, green, canned 2 tablespoons
2 0 10
Corn, fresh, yellow or white, raw
1/2 cup kernels
1 medium ear (90 g)
1 large ear (146 g)
14.6
18
32
.9
1
3
66
80
155
Corn, cream style
1/2 cup 23.2 .5 93
Cucumber 1 medium to large 8.8 .4 39
Eggplant, raw 1 medium 6.4 .1 27
Endive 1/2 cup chopped
1 head
.8
17.2
.1
1
4
86
Garlic 1 clove 1 0 4
Greens (Collards), raw
Greens (Collards), boiled drained
1/2 cup chopped
1/2 cup chopped
1.3
3.9
0
1
6
17
Jicama (Yam Bean Tuber) 1 ounce
1 pound untrimmed
2.5
36.5
.1
.3
12
170
Lettuce, Bibb, Boston or Butterhead
Lettuce, Iceberg
Lettuce, Coss or Romaine
1 head 7.75 oz)
1 medium head (1.25 lbs)
1 inner leaf (.4 oz)
.4
11.3
.2
3.8
.1
0
21
70
2
Mushrooms, (white or brown) raw 5 medium
1/2 cup pieces or slices
3
1.5
0
0
20
15
Mushrooms (Portabella) raw 1 large cap 3 0 20
Mushroom Pieces, canned & drained 1/2 cup 4 .4 21
Okra, raw
Okra, cooked/boiled & drained
Okra, frozen
8 pods
8 pods
10-oz package
7.3
6.1
18.8
.1
.1
.7
36
27
85
Onion, yellow, white, red, & sweet
1 large
1 medium
1/2 cup, chopped
1 tablespoons, chopped
1 thin slice
1 medium slice (1/8″)
1 large slice (1/4″)
15
9
7
.9
.9
.2
.1
.1
0
0
65
40
30
4
4
6
16
Onions, green
1 cup chopped
1 large
1 medium (4 1/8″ long)
1 small (3″ long)
2 0
0
0
0
32
8
5
2
Onion, dried or dehydrated 1 tablespoon
1/4 cup
4.2
11.7
0
.1
16
45
Peas, green, snap 1/2 cup
1 cup
10
20
2
.5
67
110
Peas, black-eyed (cooked) 1/2 cup .5 99
Peas, split peas 1/4 cup dry 0 110
Peas, Snow or Sugar
1/2 cup 0 34
Pepper, bell 1 medium
2 tablespoons minced
1/2 cup chopped
7
.5
4
.2
0
.2
35
1
12
Pepper, red roasted 7 ounce jar 4 0 50
Pepper, chile
Pepper, chipotle in adobe sauce, canned
1 pepper
2 tablespoons

2
0
.5
20
15
Potato. baked with skin 1 small (4.9 oz)
1 medium (6.1 oz)
1 large (10.5 oz)
29.3
36.7
63.4
.1
.2
.3
128
161
278
Potato, Baby Red-Skinned, boiled
4 ounces .1 86
Potato, sweet, baked with skin 1 medium (6.3 oz)
31.6
.4
136
Pumpkin, canned 1/2 cup
10.1 .4 40
Radish 1 medium (.2 oz)
1 large (.3 oz)
1/2 cup slices (2 oz)
1
1
2.1
.1
.2
.3
1
1
9 to 10
Rutabaga 1 cup, cubed 5.7 .1 25
Sauerkraut, canned, solids & liquid 1/2 cup drained 5.1 .2 27
Shallots, raw 1 tablespoon 1.7 0 7.2
Spinach, raw 1 leaf (.4 oz)
1 bunch (12 oz)
0
12
0
1
2
78
Squash, Acorn, raw
1 medium (15.2 oz)
1 cup cubes (4.9 oz)
44.8
14.6
.4
.1
172
56
Squash, Butternut, raw 1 cup cubes (4.9 oz) 16.4 .1 63
Squash, Zucchini, raw 1 small (4.2 oz)
1 medium (6.9 oz)
1 large (11.4 oz)
4
6.7
11
.2
.4
.6
19
31
52
Tomato, whole, raw
Tomato, whole, raw
Tomato, Cherry, raw
Tomato, Cherry, raw
Tomato, Italian or Plum
1 medium
1 large
1 cherry
5 each
1 each
6
8
1
4
3
.4
1
0
0
0
26
38
4
10
13
Tomatoes, whole canned 1/2 cup
1 cup
14.5 oz can
28 oz can
5
10
3
5
0
0
0
0
24
48
15
35
Tomatoes, diced or crushed 14.5-ounce can – 3 (1/2 cup) servings
28-ounce can – 7 (1/ 2 cup) servings
21
42
0
0
87.5
175
Tomato Paste, canned 2 tablespoons
6-ounce can
6
30
0
0
30
150
Tomato Sauce, canned 2 tablespoons
1 cup
6-ounce can
0
0
0
30
73.5
150
Tomato juice 1 cup (8 ounces) 10.2 .2 41
Tomatillo 1 medium 1.98 0 10.88
Vegetable Cocktail Juice (V8 Juice) 1 cup
5.5-ounce can
11
7
0
0
46
30
Water chestnuts 4 water chesthuts
5-ounce can
8.6
20
0
0
35
75
 


My Food Diary

Load Times Plugin made by Ares Free Download