Browse foods alphabetically: A - D . E - M . N - Z
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Foods from N to Z.
Protein, carbohydrates and fats in grams. T=trace, less than one gram.
| item | portion | protein | carb | fat | calories | tip! |
| Nuts and Seeds | ||||||
| Almonds; dried | 12 med. | 3 | 3 | 9 | 100 | |
| Almonds; roasted, salted | 12 med. | 3 | 3 | 10 | 105 | |
| Brazilnuts | 2 oz. | 8 | 6 | 35 | 365 | |
| Cashew nuts; roasted | 2 oz. | 10 | 16 | 26 | 335 | |
| Macadamia nuts | 2 oz. | 4 | 9 | 40 | 390 | |
| Peanuts (dry or oil roasted) | 2 oz. | 14 | 28 | 12 | 330 | |
| Pine nuts | 2 oz. | 17 | 7 | 27 | 310 | |
| Pistachio nuts; dried shelled | 1 oz. | 6 | 7 | 14 | 163 | |
| Sesame seeds | 1 oz. | 5 | 6 | 14 | 165 | |
| Sunflower seeds; hulled | 1 oz. | 7 | 6 | 12 | 159 | |
| Walnuts | 10 | 11 | 8 | 28 | 355 | |
| Oils; all | 1 tbs. | 0 | 0 | 14 | 125 | |
| Oils; all | 1 tsp. | 0 | 0 | 5 | 45 | |
| Oils; all | 1/4 c. | 0 | 0 | 54 | 487 | |
| Okra; raw | 1 c. | 3 | 10 | T | 50 | |
| Olives, green | 4 med. | T | T | 2 | 15 | |
| Onion, white | 1 med. | 2 | 10 | T | 40 | |
| Onion, green | 3 | T | 2 | T | 10 | |
| Orange | 1 med | 1 | 17 | T | 70 | |
| Orange juice; fresh | 1 c. | 2 | 26 | 1 | 110 | tip! |
| Ostridge, inside leg; cooked | 3-1/2 oz | 29 | 0 | 2 | 141 | |
| Oysters; raw | 1 c. | 20 | 8 | 4 | 160 | |
| Pancake | 1 (4") | 2 | 9 | 2 | 60 | |
| Papaya; raw | 1 c. | 1 | 18 | T | 70 | |
| Parsley; fresh | 1 tbs. | T | T | T | 1 | |
| Pasta, most varieties; cooked | 1 c. | 7 | 40 | 1 | 200 | |
| Pate de fois gras | 1 tbs. | 2 | 1 | 8 | 85 | |
| Peaches; raw, sliced | 1 c. | 1 | 16 | T | 65 | |
| Peanut butter | 1 tbs. | 4 | 3 | 8 | 95 | |
| Pears; raw | 1 med. | 1 | 25 | T | 100 | |
| Peas, green; canned | 1/2 c. | 4 | 14 | T | 75 | |
| Peas, green; fresh | 1/2 c. | 3 | 10 | T | 55 | |
| Peppers, green; fresh | 1 med. | T | 8 | T | 13 | |
| Persimmons | 1 med. | 1 | 24 | T | 100 | |
| Pickles, dill or sour | 1 large | T | 3 | T | 10 | |
| Pinapple, fresh | 1/2 c. | 0.5 | 10 | T | 37 | |
| Pinapple, canned w/ juice | 1/2 c. | T | 15 | 0 | 60 | |
| Plums, fresh | 1 med. | T | 7 | T | 25 | |
| Popcorn; popped, plain | 1 c. | 2 | 11 | 1 | 55 | |
| Pork: | ||||||
| chop, baked or broiled | 1 med. | 30 | 0 | 14 | 275 | |
| chop, fried | 1 med. | 30 | 0 | 27 | 375 | |
| roast, lean | 3 oz. | 24 | 0 | 11 | 196 | |
| Potato chips | 10 | 1 | 10 | 8 | 115 | |
| Potatoes: | ||||||
| white, baked | 1 med. | 3 | 21 | T | 90 | |
| white; boiled | 1 med. | 2 | 18 | T | 80 | |
| Prunes; dried | 4 | 1 | 24 | T | 100 | |
| Prune juice | 4 oz. | 1 | 23 | T | 95 | |
| Rabbit | 4 oz. | 34 | 0 | 11 | 240 | |
| Raspberries, fresh | 1 c. | 3 | 17 | 1 | 70 | |
| Rice, white; cooked | 1/2 c. | 2 | 26.5 | T | 120 | |
| Rice, brown short grain | 1/2 c. | 6 | 58 | 2 | 280 | |
| Salami | 1 oz. | 7 | T | 11 | 120 | |
| Sauerkraut | 1/2 c. | 1 | 5 | T | 25 | |
| Scallops, broiled | 4 oz. | 27 | 2 | 2 | 140 | |
| Shortening | 1 tbs. | 0 | 0 | 14 | 125 | |
| Shrimp, jumbo freshwater | 6 pc. | 20 | 0 | T | 80 | tip! |
| Soy Milk “Soy Dream” brand | 1 c. | 8 | 9 | 3.5 | 100 | |
| Spinach; canned | 1 c. | 5 | 6 | 1 | 45 | |
| Spinach; raw | 1/2 lb. | 7 | 6 | 1 | 60 | |
| Squash: | ||||||
| acorn; baked, cubed | 1 c. | 2 | 30 | T | 115 | |
| butternut; baked, cubed | 1 c. | 2 | 22 | T | 82 | |
| spaghetti; baked | 1 c. | 1 | 10 | T | 46 | |
| summer (crookneck); cooked | 1 c. | 2 | 8 | T | 36 | |
| zucchini; cooked with skin | 1 c. | 2 | 8 | 0 | 29 | |
| Strawberries; fresh, raw | 1 c. | 1 | 12 | 1 | 55 | |
| Sugar, wihte; granulated | 1 tbs. | 0 | 12 | 0 | 46 | |
| Sugar, white, granulated | 1/2 c. | 0 | 88 | 0 | 355 | |
| Sugar, brown; packed | 1/2 c. | 0 | 0 | 0 | 63 | |
| Sweet potatoes; baked | 1 med. | 2 | 36 | 1 | 155 | |
| Tangerine | 1 med. | 1 | 10 | T | 40 | |
| Tea | 1 c. | T | T | T | 2 | |
| Tomato juice | 1 c. | 2 | 10 | T | 45 | |
| Tomato; fresh | 1 med. | 2 | 9 | T | 40 | |
| Tomatoes; stewed and canned | 1 c. | 2 | 10 | 1 | 50 | |
| Tortilla, corn | 1 | 1 | 10 | 1 | 55 | |
| Tortilla, flour | 1 | 5 | 32 | 7 | 214 | |
| Turkey: | ||||||
| dark meat; roasted | 4 oz. | 33 | 0 | 9 | 230 | |
| whte meat; roasted | 4 oz. | 37 | 0 | 4 | 200 | |
| Bacon, turkey | 3 strips | 6 | T | 6 | 90 | |
| Bacon, turkey, Jennie-O brand | 2 | 6 | T | 1.5 | 40 | |
| Veal: | ||||||
| chop | 1 med. | 30 | 0 | 15 | 260 | |
| roast | 4 oz. | 31 | 0 | 19 | 245 | |
| steak | 4 oz. | 40 | 0 | 15 | 265 | |
| Venison; lean, raw | 4 oz. | 20 | 0 | 7 | 143 | |
| Vinegar | 2 tbs. | T | 1 | T | 5 | |
| Watermelon; balls | 1 c. | 1 | 11 | T | 49 | |
| Yogurt, plain, non-fat | 4 oz. | 6 | 9 | T | 63 |
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.