Browse foods alphabetically: A - D . E - M . N - Z
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Foods from E to M.
Protien, carbohydrates and fats in grams. T=trace, less than one gram.
| item | portion | protein | carb | fat | calories | tip! |
| Egg: | ||||||
| white only | 1 | 3 | T | 0 | 10 | |
| yolk only | 1 | 3 | T | 6 | 70 | |
| boiled or poached | 1 | 6 | T | 6 | 80 | |
| Eggplant; boiled, grilled | 1 c. | 1 | 8 | T | 38 | |
| Figs, fresh | 4 small | 1 | 24 | T | 100 | |
| Fish: | ||||||
| Catfish; raw | 4 oz. | 18 | 0 | 2 | 154 | |
| Flounder, raw | 4 oz. | 24 | 0 | T | 102 | |
| Haddock | 4 oz. | 20 | 0 | 6 | 135 | |
| Halibut | 4 oz. | 29 | 0 | 9 | 200 | |
| Mackerel, broiled | 4 oz. | 25 | 0 | 17 | 265 | |
| Pearch, raw | 4 oz. | 22 | 0 | 1 | 103 | |
| Red Snapper | 4 oz. | 22 | 0 | 1 | 100 | |
| Salmon | 4 oz. | 19 | 0 | 19 | 250 | tip! |
| Sardines; canned | 4 oz. | 29 | 1 | 12 | 230 | |
| Sole fillet; broiled | 4 oz. | 20 | 0 | 5 | 125 | |
| Swordfish; broiled | 4 oz. | 31 | 0 | 8 | 200 | |
| Trout; raw | 4 oz. | 24 | 1 | 0 | 168 | |
| Tuna; canned in oil, drained | 3-1/4 oz. | 27 | 0 | 8 | 184 | |
| Tuna; canned in water, drain | 3-1/4 oz. | 24 | 0 | 2 | 112 | |
| Flour: | ||||||
| all purpose | 1 c. | 12 | 84 | 1 | 400 | |
| Bisquick | 1 c. | 9 | 79 | 17 | 503 | |
| whole wheat | 1 c. | 14 | 75 | 2 | 350 | |
| Frankfurters | 2 oz.. | 7 | 1 | 16 | 176 | |
| Fruit cocktail; "lite", canned | 1/2 c. | 0 | 15 | 0 | 60 | |
| Garlic clove | 1 | 1 | T | T | 5 | |
| Grapes | 1 c. | 2 | 17 | 2 | 95 | |
| Grapefruit, fresh | 1/2 med | 1 | 11 | T | 50 | |
| Guava | 1 med | T | 11 | T | 50 | |
| Ham, deli; Healthy Choice | 6 slices | 10 | 2 | 1.5 | 60 | |
| Hearts of Palm | 1/2 c. | 3.5 | 7 | 1 | 51 | |
| Honey | 1 tbs. | T | 17 | 0 | 65 | |
| Honeydew melon | 2" wedge | T | 13 | 0 | 50 | |
| Horesradish | 1 tsp. | T | 1 | T | 5 | |
| Knockwurst | 2 oz. | 8 | T | 13 | 155 | |
| Kumquats, fresh | 4 oz. | 75 | T | 1 | 17 | |
| Lamb: | ||||||
| chop, broiled | 4 oz. | 23 | 0 | 42 | 476 | |
| leg of; roasted | 4 oz. | 30 | 0 | 20 | 320 | |
| shoulder roast | 4 oz. | 25 | 0 | 32 | 390 | |
| Lard | 1 tbs. | 0 | 0 | 14 | 125 | |
| Leeks | 1 | 1 | 1 | T | 7 | |
| Lemon | 1 med. | T | 5 | T | 20 | |
| Lemon Juice | 1 tbs. | T | 1 | T | 5 | |
| Lentils; baked | 1 c. | 18 | 34 | T | 210 | |
| Lettuce: | tip! | |||||
| Iceberg | 2 leaves | T | 1 | T | 7 | |
| Iceberg | 1/2 small head | 3 | T | 6 | 35 | |
| Iceberg; chopped | 1/2 c. | T | 1 | T | 7 | |
| Romaine | 1/2 c. | 2 | 4 | T | 25 | |
| Lime | 1 med. | T | 5 | T | 20 | |
| Lime juice | 1 tbs. | T | 1 | T | 4 | |
| Liverwurst | 2 oz. | 8 | 2 | 15 | 170 | |
| Lobster; baked, broiled, steamed | 4 oz. | 17 | T | 5 | 125 | |
| Mangos | 4 oz. | T | 19 | T | 75 | |
| Margarine; regular | 1 tbs. | T | 0 | 11 | 100 | tip! |
| Margarine; "diet" | 1 tbs. | 0 | 0 | 6 | 80 | |
| Mayonnaise; regular | 1 tbs. | T | T | 10 | 90 | |
| Mayonnaise; canola, "lite" | 1 tbs. | T | T | 3 | 35 | |
| Mayonnaise; canola, "lite" | 1 tsp. | T | T | 1 | 12 | |
| Milk; non-fat | 1 c. | 9 | 13 | T | 85 | |
| Milk; whole | 1 c. | 9 | 8 | 10 | 170 | |
| Molasses | 1/4 c. | 0 | 52 | T | 207 | |
| Mushrooms; button, raw | 4 oz. | 3 | 5 | T | 35 | |
| Mustard | 1 tbs. | T | T | T | 10 | |
| Mustard greens | 1 c. | 3 | 5 | T | 30 |
Browse foods alphabetically: A - D . E - M . N - Z
Protein, Carbohydrate and Fat values are expressed in grams. Each Protein and carb gram provides 4 calories. Each fat gram delivers 9 calorie.
This table was created by bodyofwisdom.com editors Kate and Laurie for our personal use. Values are rounded to the nearest half gram and come from various sources, primarily manufacturer and government–provided material. We’ve done our best to find accurate values, but we don’t guarantee their accuracy. This table has not been reviewed by a nutritionist or physician and is not intended for use in planning meals for people with food allergies or other special dietary needs. Always consult your physician before beginning a weight loss program. • We receive no compensation from the makers recommended products. We are not associated with any other publication.