-
Carbohydrate, Calorie, Protein Chart
- Most packaged foods come with a
Nutrition Facts label, a lot of fresh foods like broccoli, asparagus,
apples and so on do not have these labels so we tried to limit our list
to foods that more than likely won't have a label.
|
|
Food Description |
Serving Size |
Calories |
Carbohydrates (Grams) |
Protein (Grams) |
|
Alfalfa Seeds, sprouted, raw |
1 Cup |
10 |
1 |
1 |
|
Almonds, slivered |
1 Cup |
795 |
28 |
27 |
|
Almonds, whole |
1 OZ |
165 |
6 |
6 |
|
Dried Apples |
10 Rings |
155 |
42 |
1 |
|
Apple, 2 per pound size |
1 Apple |
125 |
32 |
0 |
|
Apple, 3 per pound size |
1 Apple |
80 |
21 |
0 |
|
Dried Apricots |
1 Cup |
310 |
80 |
5 |
|
Apricots |
3 Apricot |
50 |
12 |
1 |
|
Artichokes |
1 Artichoke |
55 |
12 |
3 |
|
Asparagus, fresh, cut up |
1 Cup |
50 |
9 |
5 |
|
Asparagus, fresh |
4 Spears |
15 |
3 |
2 |
|
Avocado's, California |
1 Avocado |
305 |
12 |
4 |
|
Avocado's, Florida |
1 Avocado |
340 |
27 |
5 |
|
B |
|
Banana's |
1 Banana |
105 |
27 |
1 |
|
Banana's, sliced |
1 Cup |
140 |
35 |
2 |
|
Bean Sprouts |
1 Cup |
30 |
6 |
3 |
|
Beef Roast, eye of round lean |
2.6 OZ |
135 |
0 |
22 |
|
Beef Rib Roast, lean |
2.2 OZ |
150 |
0 |
17 |
|
Beef Steak, Sirloin, lean, broiled |
2.5 OZ |
150 |
0 |
22 |
|
Beef Steak, Bottom Round, lean |
2.8 OZ |
175 |
0 |
25 |
|
Beef Liver, fried |
3 OZ |
185 |
7 |
23 |
|
Beets, whole, cooked and drained |
2 Beets |
30 |
7 |
1 |
|
Black-Eyed Peas, cooked |
1 Cup |
190 |
35 |
13 |
|
Food Description |
Serving Size |
Calories |
Carbohydrates (Grams) |
Protein (Grams) |
|
Black Beans, cooked |
1 Cup |
225 |
41 |
15 |
|
Blackberries |
1 Cup |
75 |
18 |
1 |
|
Blueberries |
1 Cup |
80 |
20 |
1 |
|
Brazil Nuts
|
1 OZ |
185 |
4 |
4 |
|
Broccoli, fresh, raw |
1 Spear |
40 |
8 |
4 |
|
Broccoli, fresh, cooked and drained |
1 Cup |
45 |
9 |
5 |
|
Broccoli, fresh, cooked and drained |
1 Spear |
50 |
10 |
5 |
|
Brussels Sprouts, fresh, cooked |
1 Cup |
60 |
13 |
4 |
|
Butter |
1 TBSP |
100 |
0 |
0 |
|
C |
|
Cabbage, Bak Choi, cooked |
1 Cup |
20 |
3 |
3 |
|
Cabbage, common, cooked |
1 Cup |
30 |
7 |
1 |
|
Cabbage, common, raw |
1 Cup |
15 |
4 |
1 |
|
Cabbage, Savoy, raw |
1 Cup |
20 |
4 |
1 |
|
Cabbage, Red, raw |
1 Cup |
20 |
4 |
1 |
|
Cantaloupe |
1/2 Melon |
95 |
22 |
2 |
|
Carrot's, fresh, cooked |
1 Cup |
70 |
16 |
2 |
|
Carrot's, whole, raw |
1 Carrot |
30 |
7 |
1 |
|
Cashew Nut's, dry roasted, salted |
1 OZ |
165 |
9 |
4 |
|
Cauliflower, fresh, cooked |
1 Cup |
30 |
6 |
2 |
|
Cauliflower, fresh, raw |
1 Cup |
25 |
5 |
2 |
|
Food Description |
Serving Size |
Calories |
Carbohydrates (Grams) |
Protein (Grams) |
|
Celery, fresh |
1 Cup |
20 |
4 |
1 |
|
Celery, fresh |
1 Stalk |
5 |
1 |
0 |
|
Cheese Burger, 4 OZ patty |
1 Sandwich |
525 |
40 |
30 |
|
Cherries, fresh, raw |
10 cherries |
500 |
11 |
1 |
|
Chicken Liver, cooked |
1 Liver |
30 |
0 |
5 |
|
Chicken Breast, batter fried |
4.9 OZ |
365 |
13 |
35 |
|
Chicken Leg, batter fried |
2.5 OZ |
195 |
6 |
16 |
|
Chicken Breast, roasted |
3 OZ |
140 |
0 |
27 |
|
Chicken Leg, roasted |
1.6 OZ |
75 |
0 |
12 |
|
Chickpeas, cooked, drained |
1 Cup |
270 |
45 |
15 |
|
Clams, fresh |
3 OZ |
65 |
2 |
11 |
|
Corn on the cob, no salt, no butter |
1 Ear |
85 |
19 |
3 |
|
Cucumber, with peel |
6 slices |
5 |
1 |
0 |
|
D |
|
Dates |
10 Dates |
230 |
61 |
2 |
|
Doughnuts, cake type, plain |
1 Doughnut |
210 |
24 |
3 |
|
Duck, flesh only (no skin) |
1/2 Duck |
445 |
0 |
52 |
|
E |
|
Eggplant, cooked, steamed |
1 Cup |
25 |
6 |
1 |
|
Eggs, fried |
1 Egg |
90 |
1 |
6 |
|
Eggs, hard boiled |
1 Egg |
75 |
1 |
6 |
|
F |
|
Fig's, dried |
10 figs |
475 |
122 |
6 |
|
Food Description |
Serving Size |
Calories |
Carbohydrates (Grams) |
Protein (Grams) |
|
Fish Sandwich, with cheese |
1 Sandwich |
420 |
39 |
16 |
|
Flounder or Sole, baked with butter |
3 OZ |
120 |
0 |
16 |
|
Flounder or Sole, baked with out butter |
3 OZ |
80 |
0 |
16 |
|
G |
|
Gin, Rum, Vodka, Whiskey 80 proof |
1.5 Fluid OZ |
95 |
0 |
0 |
|
Gin, Rum, Vodka, Whiskey 90 proof |
1.5 Fluid OZ |
110 |
0 |
0 |
|
Grapefruit |
1/2 Fruit |
40 |
10 |
1 |
|
Grapes |
10 Grapes |
40 |
10 |
0 |
|
Ground Beef, lean, broiled |
3 OZ |
230 |
0 |
21 |
|
Ground Beef, regular, broiled |
3 OZ |
245 |
0 |
21 |
|
H |
|
Haddock, breaded, fried |
3 OZ |
175 |
7 |
17 |
|
Halibut, broiled, with butter |
3 OZ |
140 |
0 |
20 |
|
Hamburger, 4 OZ patty |
1 Sandwich |
445 |
38 |
25 |
|
Honey Dew Melon |
1/10th melon |
45 |
12 |
1 |
|
K |
|
Kiwifruit |
1 Kiwi |
45 |
11 |
1 |
|
Kohlrabi, cooked, drained |
1 Cup |
50 |
11 |
3 |
|
L |
|
Lamb Rib, lean, roasted |
2 OZ |
130 |
0 |
15 |
|
Lamb Chops, Arm, lean, braised |
1.7 OZ |
135 |
7 |
13 |
|
Lamb Chops, Loin, lean, broiled |
2.3 OZ |
140 |
0 |
19 |
|
Lamb Leg, lean, roasted |
2.6 OZ |
140 |
0 |
20 |
|
Lemons |
1 Lemon |
15 |
5 |
1 |
|
Food Description |
Serving Size |
Calories |
Carbohydrates (Grams) |
Protein (Grams) |
|
Lettuce, Crisphead |
1 Head |
70 |
11 |
5 |
|
Loose Leaf Lettuce |
1 Cup |
10 |
2 |
1 |
|
Lima Beans, cooked drained |
1 Cup |
260 |
49 |
16 |
|
M |
|
Mango's |
1 Mango |
135 |
35 |
1 |
|
Mushrooms, raw |
1 Cup |
20 |
3 |
1 |
|
N |
|
Nectarines |
1 Nectarine |
65 |
16 |
1 |
|
O |
|
Ocean Perch, batter fried |
1 Fillet |
185 |
7 |
16 |
|
Okra Pods, cooked |
8 Pods |
