CALORIES PROTEIN* CARBS* FAT*
MEAT, EGGS AND SEAFOOD
Beef (raw unless otherwise noted)
8 oz beefalo (composite of cuts) 328 56 0 11
8 oz beef brisket 352 48 0 17
8 oz corned beef 448 32 0 34
8 oz flank steak 352 48 0 16
4 oz ground beef, 95% lean 152 24 0 6
4 oz ground beef, 90% lean 196 24 0 11
4 oz ground beef, 85% lean 240 20 0 17
4 oz ground beef, 80% lean 284 20 0 22
4 oz ground beef, 75% lean 328 16 0 28
4 oz ground beef, 70% lean 372 16 0 34
1 oz beef jerky 116 9 3 7
8 oz beef liver 312 48 0 8
8 oz porterhouse steak 560 43 0 42
3 large beef ribs 474 34 0 37
4 oz roast beef 106 14 1 5
8 oz top sirloin 456 48 0 29
8 oz T-bone steak 496 44 0 35
8 oz tenderloin 560 48 0 25
8 oz tri tip 372 47 0 19
Lamb (raw unless otherwise noted)
4 oz ground lamb 320 20 0 27
8 oz lamb chops 472 40 0 32
8 oz leg of lamb 472 40 0 32
Pork (raw unless otherwise noted)
3 slices bacon 311 8 0 31
1 large pork chop 205 20 0 13
4 oz ground pork 300 20 0 24
8 oz cured ham 464 48 0 30
4 oz smoked deli ham 186 21 1 11
1 rack baby-back ribs (roasted) 810 53 0 65
1 Italian sausage 391 16 1 35
1 link smoked sausage 265 15 1 22
8 oz pork tenderloin 312 48 0 12
Poultry (raw unless otherwise noted)
6 oz chicken breast 185 39 0 2
4 oz chicken breast deli meat 95 21 0 1
1 chicken thigh 82 14 0 3
6 chicken wings (Buffalo wings) 366 34 6 22
1 Cornish game hen (roasted) 295 51 0 9
6 oz duck, domesticated (meat only) 226 31 0 10
4 oz ground ostrich meat 188 23 0 10
6 oz turkey breast 189 42 0 1
4 oz turkey deli meat 104 22 2 0
4 oz ground turkey 170 20 0 9
1 oz turkey jerky 101 19 1 1
Eggs (raw unless otherwise noted)
1 whole large egg 74 6 0 5
1 whole extra large egg 85 7 0 6
1 whole jumbo egg 96 8 0 6
1 large egg white 17 4 0 0
Seafood (raw unless otherwise noted)
6 oz bass 194 32 0 6
6 oz catfish 230 26 0 13
6 medium clams 66 11 2 1
6 oz cod 140 30 0 1
1 crab cake 160 11 5 10
1 Alaskan king crab leg 144 31 0 1
1 Dungeness crab 140 28 1 2
3 oz eel (mixed species) 156 16 0 10
6 oz flounder 154 32 0 2
6 oz haddock 148 32 0 1
6 oz halibut 188 36 0 4
1 medium lobster 135 28 1 1
6 oz mackerel (mixed species) 268 34 0 13
6 medium mussels 84 11 4 2
6 medium oysters 57 6 3 2
6 oz salmon (Atlantic) 312 34 0 18
1 can sardines (in oil, drained) 191 23 0 11
6 oz scallops 150 28 0 2
6 oz sea bass 164 32 0 3
6 oz sole 154 32 0 2
4 oz shrimp 120 23 1 2
3 oz fried squid (calamari) 149 15 7 6
6 oz swordfish 206 34 0 7
6 oz trout 252 36 0 11
1 can white tuna (in water) 220 41 0 5
1 can light tuna (in water) 191 42 0 1
6 oz whitefish 228 32 0 10
DAIRY
Cheese
1 slice low-fat American cheese 38 5 1 1
1 slice cheddar cheese 113 7 0 9
8 oz low-fat cottage cheese (1%) 163 28 6 2
8 oz cottage cheese (small curd) 232 28 6 10
1 slice low-fat Monterey jack 88 8 0 6
1 oz mozzarella, part skim 72 7 1 5
1 slice provolone cheese 98 7 1 7
1 slice low-fat Swiss cheese 50 8 1 1
Milk
8 oz nonfat milk 83 8 12 0
8 oz low-fat milk (1%) 102 8 12 2
8 oz reduced-fat milk (2%) 122 8 11 5
8 oz whole milk (3.25%) 146 8 11 8
1 tbsp nonfat sour cream 11 0 2 0
1 tbsp reduced-fat sour cream 20 0 1 2
Yogurt
8 oz nonfat yogurt (fruit) 213 10 43 0
8 oz low-fat yogurt (fruit) 225 9 42 3
8 oz low-fat yogurt (plain) 143 12 16 4
FRUITS, JUICES AND VEGETABLES
Fruits
1 large apple 110 0 30 0
1 avocado 289 3 15 27
1 medium banana 105 1 27 0
1 cup blueberries 83 1 21 0
1 medium cantaloupe 188 5 45 1
1/2 large grapefruit 53 1 13 0
1 medium nectarine 60 1 14 0
1 large orange 86 2 22 0
1 medium peach 38 1 9 0
1 medium pear 96 1 26 0
1 cup sliced pineapple 79 1 20 0
1 cup raspberries 64 1 15 1
1 cup strawberries, whole 46 1 11 0
Juices
8 oz apple juice (unsweetened) 117 0 29 0
8 oz grapefruit juice 96 1 23 0
8 oz orange juice 110 2 25 1
8 oz tomato juice 41 2 10 0
Vegetables
20 asparagus spears 60 6 12 0
1 can green beans 52 3 12 0
1 cup chopped broccoli 31 3 6 0
1 cup Brussels sprouts 38 3 8 0
1 medium carrot 25 1 6 0
1 cup chopped cauliflower 28 1 3 0
1 medium celery stalk 6 0 1 0
1 cup canned corn 133 4 30 2
1 cup eggplant 20 1 5 0
1 medium onion 46 1 11 0
1 cup peas 118 8 21 1
1 baked potato, medium 161 4 37 0
2 cups salad (greens) 44 3 8 0
1 medium sweet potato 103 2 24 0
1 medium tomato 22 1 5 0
1/2 cup tomato sauce (marinara) 92 2 14 3
1 cup sliced boiled zucchini 29 1 7 0
GRAINS
Bread/Crackers
1 medium plain bagel 289 11 56 2
1 medium bran muffin 305 8 55 8
1 plain dinner roll 84 2 14 2
1 English muffin (plain) 134 4 26 1
1 English muffin (whole wheat) 134 6 27 1
1 plain hamburger roll 120 4 21 2
1 slice multigrain bread 65 3 12 1
1 large pita bread (white) 6.5% 165 5 33 1
1 large pita bread (wheat) 6.5% 170 6 35 2
1 slice pumpernickel bread 65 2 12 1
1 slice rye bread 83 3 15 1
6 saltine crackers 154 3 26 4
1 slice white bread 66 2 13 1
1 slice whole-wheat bread 70 3 13 1
6 whole-wheat crackers 108 2 18 4
Cereal
1 cup Cheerios 111 4 22 2
1 cup corn flakes 101 2 24 0
1 cup corn grits, cooked 143 3 31 0
1 packet Cream of Wheat (instant) 102 3 22 0
1/2 cup Grape-Nuts 208 6 47 1
1 cup oatmeal, cooked 147 6 25 2
1 cup raisin bran 178 5 43 1
1 cup Rice Krispies 108 2 24 0
1 cup Special K 117 7 22 0
1 cup Wheaties 106 3 24 1
Pasta (cooked)
1 cup egg noodles 221 7 40 3
1 cup macaroni and cheese 370 16 68 4
1 cup rice noodles 192 2 44 0
1 cup soba 113 6 24 0
1 cup spaghetti 221 8 43 1
1 cup whole-wheat pasta 174 7 37 1
Rice (cooked)
1 cup brown rice (medium grain) 218 5 46 2
1 rice cake 35 1 7 0
1 cup white rice (medium grain) 242 4 53 0
1 cup white rice (long grain) 205 4 45 0
1 cup wild rice 166 7 35 1
LEGUMES AND NUTS
Legumes (cooked)
1 cup baked beans 239 12 54 1
1 cup black beans 227 15 41 1
1 cup chickpeas 286 12 54 3
1 cup edamame (soybeans) 254 22 20 12
1/2 cup hummus 207 10 18 12
1 cup kidney beans 225 15 40 1
1 cup lima beans 216 15 39 1
1 cup navy beans 255 15 47 1
1 tbsp peanut butter 94 4 3 8
1 oz peanuts 166 7 6 14
1 cup pinto beans 245 15 45 1
1 cup refried beans 237 14 39 3
Nuts
1 oz almonds 169 6 5 15
1 oz cashews 163 4 9 13
1 oz hazelnuts 183 4 5 18
1 oz macadamia nuts 203 2 4 22
1 oz mixed nuts 168 5 7 15
1 oz pecans 201 3 4 21
1 oz walnuts (English) 185 4 4 18
MISCELLANEOUS
Condiments
1 cup couscous (cooked) 176 6 36 0
1 tbsp jams and preserves 56 0 14 0
1 tbsp ketchup 15 0 4 0
1 tbsp fat-free mayonnaise 11 0 2 0
1 tbsp light mayonnaise 50 0 1 5
1 tbsp regular mayonnaise 57 0 4 5
1 tsp or packet mustard 3 0 0 0
1 tbsp salad dressing, fat-free 10 0 2 0
Italian
1 tbsp salad dressing, oil/vinegar 72 0 0 8
1 tsp sugar 16 0 4 0
Soups/Stews/Chili (cooked unless otherwise noted)
1 cup beef broth 29 5 2 0
1 cup beef stew 222 11 16 13
1 cup black bean soup 116 6 20 2
1 cup chicken broth 5 1 0 0
1 cup chicken noodle soup 76 6 9 2
1 cup chili with beans 287 15 30 14
1 cup minestrone soup 82 4 11 3
1 cup New England clam chowder 117 5 20 2
1 package ramen noodles (dry) 385 8 56 15
1 cup split pea soup (with ham) 190 10 28 4
1 cup tomato soup 85 2 17 2
SOURCE: USDA National Nutrient Database for Standard Reference, Release
18, at www.ars.usda.gov/ba/bhnrc/ndl
* Values in grams
