Table_of_food_nutrients

Table of food nutrients

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The tables below include tabular lists for selected basic foods, compiled from United States Dept. of Agriculture (USDA) sources. Included for each food is its weight in grams, its calories, and (also in grams,) the amount of protein, carbohydrates, dietary fiber, fat, and saturated fat.^[1] As foods vary by brands and stores, the figures should only be considered estimates, with more exact figures often included on product labels. For precise details about vitamins and mineral contents, the USDA source can be used.^[1]

To use the tables, click on "show" or "hide" at the far right for each food category. In the Measure column, "t" = teaspoon and "T" = tablespoon. In the food nutrient columns, the letter "t" indicates that only a trace amount is available.

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This article uses material from the Wikipedia article Table_of_food_nutrients, and is written by contributors. Text is available under a CC BY-SA 4.0 International License; additional terms may apply. Images, videos and audio are available under their respective licenses.

[USDA-1] [1]
Home and Garden Bulletin, Number 72 United States Dept. of Agriculture (USDA) 1963, 2002

[1]

Dairy products
Food	Measure	Grams	Calories	Protein	Carb	Fiber	Fat	Sat_fat
Cows' milk, whole	1 qt.	976	660	32	48	0	40	36
skim	1 qt.	984	360	36	52	0	t	t
Buttermilk, cultured	1 cup	246	127	9	13	0	5	4
Evaporated, undiluted	1 cup	252	345	16	24	0	20	18
Fortified milk	6 cups	1,419	1,373	89	119	1.4	42	23
Powdered milk, whole	1 cup	103	515	27	39	0	28	24
skim, instant	1 1/3 cups	85	290	30	42	0	t	t
skim, non-instant	2/3 cup	85	290	30	42	1	t	t
Goats' milk, fresh	1 cup	244	165	8	11	0	10	8
Malted milk
(1/2 cup ice cream)	2 cups	540	690	24	70	0	24	22
Cocoa	1 cup	252	235	8	26	0	11	10
Yogurt, of partially
skim. milk	1 cup	250	128	18	13	1	4	3
Milk pudding
(cornstarch)	1 cup	248	275	9	40	0	10	9
Custard, baked	1 cup	248	285	13	28	0	14	11
Ice cream, commercial	1 cup	188	300	6	29	0	18	16
Ice milk, commercial	1 cup	190	275	9	32	0	10	9
Cream, light,
or half-and-half	1/2 cup	120	170	4	5	0	15	13
Cream, heavy,
or whipping	1/2 cup	119	430	2	3	1	44	27
Cheese, cottage, creamed	1 cup	225	240	30	6	0	11	10
uncreamed	1 cup	225	195	38	6	0	t	t
Cheddar, or American	1-in. cube	17	70	4	t	0	6	5
Cheddar, grated cup	1/2 cup	56	226	14	1	0	19	17
Cream cheese	1 oz.	28	105	2	1	0	11	10
Processed cheese	1 oz.	28	105	7	t	0	9	8
Roquefort type	1 oz.	28	105	6	t	0	9	8
Swiss	1 oz.	28	105	7	t	0	8	7
Eggs, boiled, poached,
or raw	2	100	150	12	t	0	12	10
Scrambled, omelet,
or fried	2	128	220	13	1	0	16	14
Yolks only	2	34	120	6	t	0	10	8

Oils, fats and shortenings
Food	Measure	Grams	Calories	Protein	Carb	Fiber	Fat	Sat_fat
Butter	1T.	14	100	t	t	0	11	10
Butter	1/2 cup
or	1/4 lb.	112	800	t	1	0	90	80
Hydrogenated cooking fat	1/2 cup	100	665	0	0	0	100	88
Lard	1/2 cup	110	992	0	0	0	110	92
Margarine, 1/2 pound or	1/2 cup	112	806	t	t	0	91	76
Margarine, 2 pat or	1 T.	14	100	t	t	0	11	9
Mayonnaise	1 T.	15	110	t	t	0	12	5
Oils
Corn, soy, peanut
or cottonseed	1 T.	14	125	0	0	0	14	5
Olive	1T.	14	125	0	0	0	14	3
Safflower, sunflower
seed, walnut	1 T.	14	125	0	0	0	14	3
Salad dressing
French	1 T.	15	60	t	2	0	6	2
Thousand Island	1 T.	15	75	t	1	0	8	3
Salt pork	2 oz.	60	470	3	0	0	55

Meat and poultry
Food	Measure	Grams	Calories	Protein	Carb	Fiber	Fat	Sat_fat
Bacon, crisp, drained	2 slices	16	95	4	1	0	8	7
Beef, chuck, pat-roasted	3 oz.	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	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.	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.	85	185	23	0	0	9	7
Fried, breast or
leg and thigh	3 oz.	85	245	25	0	0	15	11
Roasted	3 1/2 oz.	100	290	25	0	0	20	16
Chicken livers, fried	3 med.	100	140	22	2.30	0	14	12
Duck, domestic	3 1/2 oz.	100	370	16	0	0	28	0
Lamb, chop, broiled	4 oz.	115	480	24	0	0	35	33
Leg roasted	3 oz.	86	314	20	0	0	14	14
Shoulder, braised	3 oz.	85	285	18	0	0	23	21
Pork, chop, 1 thick	3 1/2 oz.	100	260	16	0	0	21	18
Ham, cured, and
pan-broiled	3 oz.	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	165	8	1	0	14	12
Pork roast	3 oz.	85	310	21	0	0	24	21
Pork sausage, bulk	3 1/2 oz.	100	475	18	0	0	44	40
Turkey, roasted	3 1/2 oz.	100	265	27	0	0	15	0
Veal, cutlet, broiled	3 oz.	85	185	23	0	0	9	8
Roast	3 oz.	85	305	13	0	0	14	13

Fish and seafood
Food	Measure	Grams	Calories	Protein	Carb	Fiber	Fat	Sat_fat
Clams, steamed or canned	3 oz.	85	87	12	2	0	1	0
Cod, broiled	3 1/2 oz.	100	170	28	0	0	5	0
Crab meat, cooked	3 oz.	85	90	14	1	0	2	0
Fish sticks, breaded,
fried	5	112	200	19	8	0	10	5
Flounder, baked	3 1/2 oz.	100	200	30	0	0	8	0
Haddock, fried	3 oz.	85	135	16	6	0	5	4
Halibut, broiled	3 1/2 oz.	100	182	26	0	0	8	0
Herring, kippered	1 small	100	211	22	0	0	13	0
Lobster, steamed	aver.	100	92	18	t	0	1	0
Mackerel, canned	3 oz.	85	155	18	0	a	9	0
Oysters, raw	6-8 med.
or 1/2 cup	120	85	8	3	0	2	0
Oyster stew, made
with milk	1 cup	230	200	11	11	0	12	0
Salmon, canned	3 oz.	85	120	17	0	0	5	1
Sardines, canned	3 oz.	85	180	22	0	0	9	4
Scallops, breaded, fried	3 1/2 oz.	100	104	18	10	0	8	0
Shad, baked	3 oz.	85	170	20	0	0	10	0
Shrimp, steamed	3 oz.	85	110	23	0	0	1	0
Swordfish, broiled	1 steak	100	180	27	0	0	6	0
Tuna, canned, drained	3 oz.	85	170	25	0	0	7	3

Vegetables A-E
Food	Measure	Grams	Calories	Protein	Carb	Fiber	Fat	Sat_fat
Artichoke, globe	1 large	100	8-44	2	10+	2	t	t
Asparagus, green	6 spears	96	18	1	3	0.5	t	t
Beans, green snap	1 cup	125	25	1	6	0.8	t	t
Lima, green	1 cup	160	140	8	24	3.0	t	t
Lima, dry, cooked	1 cup	192	260	16	48	2	t	t
Navy, baked with pork	3/4 cup	200	250	11	37	2	6	6
Red kidney, canned	1 cup	260	230	15	42	2.5	1	0
Bean sprouts, uncooked	1 cup	50	17	1	3	0.3	t	0
Beet greens, steamed	1 cup	100	27	2	6	1.4	t	0
Beetroots, boiled	1 cup	165	1	12	0.80	t	0
Broccoli, steamed	1 cup	150	45	5	8	1.9	t	0
Brussels sprouts, steamed Cabbage, as coleslaw	1 cup	130	60	6	12	1.7	t	0
Sauerkraut, canned	1 cup	150	32	1	7	1.2	t	0
Steamed cabbage	1 cup	170	40	2	9	1.3	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
Cauliflower, steamed	1 cup	120	30	3	6	1	t	0
Celery, cooked, diced	1 cup	100	20	1	4	1	t	0
Stalk raw	1 large	40	5	1	1	0.3	t	0
Chard steamed, leaves and stalks	1 cup	150	30	2	7	1.4	t	0
Collards, steamed leaves	1 cup	150	51	5	8	2	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
Dandelion greens, steamed	1 cup	180	80	5	16	3.2	1	0
Eggplant, steamed	1 cup	180	30	2	9	1.0	t	0
Endive (escarole)	2 oz.	57	10	1	2	0.6	t	0

Table_of_food_nutrients

Table of food nutrients

Dairy products

Oils, fats and shortenings

Meat and poultry

Fish and seafood

Vegetables

Fruits

Breads, cereals and grains

Soups: canned and diluted

Desserts and sweets

Nuts and seeds

Beverages

See also

References

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Breads, cereals, and grains A-O
Food	Measure	Grams	Calories	Protein	Carb	Fiber	Fat	Sat_fat
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	1-lb. loaf	454	1,225	39	229	9.00	15	12
Whole-wheat	1-lb. loaf	454	1,100	48	216	67.50	14	10
Whole-wheat	1 slice	23	55	2	11	0.31	1	0
Corn bread of whole
ground meal	1 serving	50	100	3	15	0.30	4	2
Cornflakes	1 cup	25	110	2	25	0.1	t	0
Corn grits, refined,
cooked	1 cup	242	120	8	27	0.2	t	0
Corn meal, yellow	1 cup	118	360	9	74	1.6	4	2
Crackers, graham	2 med.	14	55	1	10	t	1	0
Soda, 2 1/2 square	2	11	45	1	8	t	1	0
Farina	1 cup	238	105	3	22	8	t	0
Flour, soy, full fat	1 cup	110	460	39	33	2.9	22	0
Wheat (all purpose)	1 cup	110	400	12	84	0.3	1	0
Wheat (whole)	1 cup	120	390	13	79	2.8	2	0
Macaroni, cooked	1 cup	140	155	5	32	0.1	1	0
Baked with cheese	1 cup	220	475	18	44	t	25	24
Muffins of refined flour	1	48	135	4	19	t	5	4
Noodles	1 cup	160	200	7	37	0.1	2	2
Oatmeal, or rolled oats	1 cup	236	150	5	26	4.6	3	2

Breads, cereals, and grains P-Z
Food	Measure	Grams	Calories	Protein	Carb	Fiber	Fat	Sat_fat
Pancakes, buckwheat,
4" diam.	4	108	250	7	28	0.1	9	0
Wheat, refined flour,
4" diam.	4	108	250	7	28	0.1	9	0
Pizza, cheese, 1/8 of
14" diam.	1 section	75	180	8	23	t	6	5
Popcorn, with oil and
salt	2 cups	28	152	3	20	0.5	7	2
Puffed rice	1 cup	14	55	t	12	t	t	0
Puffed wheat,
presweetened	1 cup	28	105	1	26	0.6	t	0
Rice, uncooked, brown	1 cup	208	748	15	154	1.2	3	0
Converted	1 cup	187	677	14	142	0.4	t	0
White	1 cup	191	692	4.2	150	0.3	t	0
Rice flakes	1 cup	30	115	2	26	0.1	t	0
Rice polish	1/2 cup	50	132	6	28	1.2	6	0
Rolls, breakfast, sweet	1 large	50	411	3	23	0.1	12	11
of refined flour	1	38	115	3	20	t	2	2
whole-wheat	1	40	102	4	20	0.1	1	0
Spaghetti with meat sauce	1 cup	250	285	13	35	0.50	10	6
with tomatoes and cheese	1 cup	250	210	6	36	0.50	5	3
Spanish rice with meat	1 cup	250	217	4	40	1.20	4	0
Shredded wheat biscuit	1	28	100	3	23	0.70	1	0
Waffles, 1/2" x 4 1/2" x 5 1/2"	1	75	240	8	30	0.10	9	1
Wheat germ	1 cup	68	245	17	34	2.50	7	3
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
Wheat, unground,
cooked	3/4 cup	200	275	12	35	4.40	1	0

Desserts and sweets
Food	Measure	Grams	Calories	Protein	Carb	Fiber	Fat	Sat_fat
Apple betty	1 serving	100	150	1	29	0.5	4	0
Bread pudding with raisins	3/4 cup	200	374	11	56	0.20	12	11
Cakes, angel food	1 slice	40	110	3	23	0	t	0
Chocolate fudge w/ icing	1 slice	120	420	5	70	0.3	14	12
Cupcake with icing	1	50	160	3	31	t	3	2
Fruit cake, 2" x 2" x 4"	1 slice	30	105	2	17	0.2	4	3
Gingerbread, 2" cube	1 slice	55	180	2	28	t	7	6
Plain, with no icing	1 slice	55	180	4	31	t	5	4
Sponge cake, no icing	1 slice	40	115	3	22	0	2	2
Candy, caramels	5	25	104	t	19	0	3	3
Chocolate creams	2	30	130	t	24	0	4	4
Fudge, plain, 1" x 1"	2 pieces	90	370	t	80	0.1	12	11
Hard candies	1 oz.	28	90	t	28	0	0	0
Marshmallows, large	5	30	98	1	23	0	0	0
Milk chocolate	2-oz. bar	56	290	2	44	0.2	6	6
Chocolate syrup	2 T.	40	80	t	22	0	t	t
Doughnuts, cake type	1	33	135	2	17	t	7	4
Gelatin, made with water	1 cup	239	155	4	36	0	t	t
Honey, strained honey, strained	2 T.	42	120	t	30	0	0	0
Ice cream, see
Dairy products
Ices, lime, orange, etc.	1 cup	150	117	0	48	0	0	0
Jams, marmalades,
preserves	1 T.	20	55	0	14	t	0	0
Jellies	1 T.	20	50	0	13	0	0	0
Molasses, blackstrap	1 T.	20	45	0	11	8	0	0
Cane, refined	1 T.	20	50	0	13	0	0	0
Pie, apple, 1/2 of
9" diam. pie	1 slice	135	330	3	53	0.1	13	11
Cherry	1 slice	135	340	3	55	0.1	13	11
Custard	1 slice	130	265	7	34	0	11	10
Lemon meringue	1 slice	120	300	4	45	0.1	12	10
Mince	1 slice	135	340	3	62	0.70	9	8
Pumpkin	1 slice	130	265	5	34	8	12	11
Puddings (see Dairy products)
Sugar, beet or cane	1 cup	200	770	0	199	0	0	0
3 teaspoons or	1 T.	12	50	0	12	0	0	0
Brown, firm-packed, dark	1 cup	220	815	0	210	0		0
Syrup, maple	2 T.	40	100	0	25	0	0	0

Beverages
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 (86 proof)	1 oz.	28	70	0	t	0	0	0
Wines, dessert (I 8.8% alcohol)	1/2 cup	120	164	t	9	0	0	0
Table (12.2% alcohol)	1/2 cup	120	100	t	5	0	0	0
Carbonated drinks
Artificially sweetened	12 oz.	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, unsweetened	1 cup	230	3	t	1	0	0	0
Tea, clear, unsweetened	1 cup	230	4	0	1	0	t	0