HEALTH

nutrition facts

Food Measure Grams Calories Protein Carb. Fiber Fat Sat. fat

Cows' milk, whole 1 qt./945 ml 976 660 32 48 0 40 36

skim 1 qt./945 ml 984 360 36 52 0 t t
yogurt 1 cup 250 128 18 13 1 4 3
Ice milk, commercial 1 cup 190 275 9 32 0 10 9
Eggs, boiled, poached,or 2 100 150 12 t 0 12 10
raw
Scrambled, omelet,or 2 128 220 13 1 0 16 14
fried
Yolks only 2 34 120 6 t 0 10 8
Mayonnaise 1 T. 15 110 t t 0 12 5
Bacon, crisp, drained 2 slices 16 95 4 1 0 8 7
Beef, chuck, pat-roasted 3 oz./85 grams 85 245 23 0 0 16 15
Hamburger, commercial 3 oz. 85 245 21 0 0 17 15
Ground lean 3 oz. 85 185 24 0 0 10 9
Roast beef,
oven-cooked 3 oz. 85 390 16 0 0 36 35
Steak, as sirloin 3 oz. 85 330 20 0 0 27 25
Steak, lean, as round 3 oz./85 g 85 220 24 0 0 12 11
Corned beef 3 oz. 85 185 22 0 0 10 9
Corned beef hash,
canned 3 oz. 85 120 12 6 t 8 7
Dried or chipped 2 oz./57 g 56 115 19 0 0 4 4
Pot-pie, 4 1/2" diameter 1 pie 227 480 18 32 t 28 25
Stew, with vegetables 1 cup 235 185 15 15 t 10 9
chicken; broiled 3 oz./28 grams 85 185 23 0 0 9 7
Fried, breast or leg and 3 oz. 85 245 25 0 0 15 11
thigh
Roasted 3 1/2 oz. 100 290 25 0 0 20 16
Pork, chop, 1 thick 3.5oz/100 g 100 260 16 0 0 21 18
pan-broiled 3 oz./28 g 85 290 16 0 0 22 19
Ham, as luncheon meat 2 oz. 57 170 13 0 0 13 11
Ham, canned, spiced 2 oz./57 g 57 165 8 1 0 14 12
Pork roast 3 oz. 85 310 21 0 0 24 21
Pork sausage, bulk 3.5 oz/ 100 g 100 475 18 0 0 44 40
Salmon, canned 3 oz. 85 120 17 0 0 5 1
Sardines, canned 3 oz./85 g 85 180 22 0 0 9 4
Shrimp, steamed 3 oz. 85 110 23 0 0 1 0
Tuna, canned, drained 3 oz. 85 170 25 0 0 7 3
Broccoli, steamed 1 cup 150 45 5 8 1.9 t 0
Carrots, cooked, diced 1 cup 150 45 1 10 0.9 t 0
Raw, grated 1 cup 110 45 1 10 1.2 t 0
Strips, from raw 1 mad. 50 20 t 5 0.5 t 0
Corn, steamed, 1 ear 100 92 3 21 0.8 1 t
cooked or canned 1 cup 200 170 5 41 1.6 t 0
Cucumbers, 1/8" slices 8 50 6 t 1 0.2 0 0
Potatoes, baked 1 med. 100 100 2 22 0.5 t 0
French-fried 10 pieces 60 155 -1 20 0.4 7 3
Mashed with milk
and butter 1 cup 200 230 4 28 0.7 12 11
Potatoes, pan-tried 3/4 cup 100 268 4 33 0.40 14 6
Scalloped with cheese 3/4 cup 100 145 6 14 0.40 8 7
Steamed before peeling 1 med. 100 80 2 19 0.40 t 0
Potato chips 10 20 110 1 10 t 7 4
Apples, raw 1 med 130 70 t 18 1 t 0
Avocado 1/2 large 108 185 2 6 1.80 18 12
Banana 1 med. 150 85 1 23 0.9 t 0
HEALTH
nutrition facts
Biscuits, 2 1/2" diameters 1 38 130 3 18 t 4 3
Bran flakes 1 cup 25 117 3 32 0.10 t 0
Bread, cracked wheat 1 slice 23 60 2 12 0.10 1 1
Rye 1 slice 23 55 2 12 0.10 1 1
White, 20 slices, or 45 g loaf 454 1,225 39 229 9.00 15 12
Whole-wheat 45 g. loaf 454 1,100 48 216 67.50 14 10
Whole-wheat 1 slice 23 55 2 11 0.31 1 0
Oatmeal, or rolled oats 1 cup 236 150 5 26 4.6 3 2
Pizza, cheese, 1/8 of
14" diam. 1 section 75 180 8 23 t 6 5
Spaghetti with meat 1 cup 250 285 13 35 0.50 10 6
sauce
with tomatoes and 1 cup 250 210 6 36 0.50 5 3
cheese
Wheat-germ cereal,
toasted 1 cup 65 260 20 36 2.50 7 3
Wheat-meal cereal,
unrefined 3/4 cup 30 103 4 25 0.70 1 0
Almonds, dried 1/2 cup 70 425 13 13 1.8 38 28
roasted and salted 1/2 cup 70 439 13 13 1.8 40 31
Brazil nuts; unsalted 1/2 cup 70 457 10 7 2 47 31
Cashews, unsalted 1/2 cup 70 392 12 20 0.9 32 28
Cocount, shredded,
sweetened 1/2 cup 50 274 1 26 2 20 19
Peanut butter, 1/3 cup 50 300 12 9 0.9 25 17
commercial
Peanut butter, natural 1/3 cup 50 284 13 8 0.9 24 10
Peanuts, roasted 1/3 cup 50 290 13 9 1.2 25 16
Pecans, raw, halves 1/2 cup 52 343 5 7 1.1 35 25
Sesame seeds, dry 1/2 cup 50 280 9 10 3.1 24 13
Sunflower seeds 1/2 cup 50 280 12 10 1.9 26 7
Walnuts, English, raw 1/2 cup 50 325 7 8 1 32 7
Food Measure Grams Calories Protein Carb. Fiber Fat Sat. fat
Alcoholic
Beer (4% alcohol) 2 cups 480 228 t 8 0 0 0
Gin, rum, vodka, whiskey 1 oz./30 ml 28 70 0 t 0 0 0
(86 proof)
Wines, dessert (I 8.8% 1/2 cup 120 164 t 9 0 0 0
alcohol)
Table (12.2% alcohol) 1/2 cup 120 100 t 5 0 0 0
Carbonated drinks
Artificially sweetened 12 oz./355 ml 346 0 0 0 0 0 0
Club soda 12 oz. 346 0 0 0 0 0 0
Cola drinks, sweetened 12 oz. 346 137 0 38 0 0 0
Fruit-flavored soda 12 oz. 346 161 0 42 0 0 0
Ginger ale 12 oz. 346 105 0 28 0 0 0
Root beer 12 oz. 346 140 0 35 0 0 0
Coffee, black, 1 cup 230 3 t 1 0 0 0
unsweetened
Tea, clear, unsweetened 1 cup 230 4 0 1 0 t 0
rice 1 cup 230 45 4.3 1 0.6 0.4 0.1