Here’s a useful table of food values with protein, carbohydrate, fat and calorie values for various foods.
Browse foods alphabetically A - D . E - M . N - Z
Can’t find what you're looking for? Try here.
Foods from A to D.
| item | portion | protien | carb | fat | calories | tip! |
| Abalone | 4 oz. | 21 | 3 | T | 100 | |
| Anchovies; canned | 2 oz. | 11 | T | 6 | 100 | |
| Apple juice | 8 oz. | T | 28 | T | 110 | |
| Apple; fresh, peeled | 1 med. | T | 18 | T | 70 | |
| Apple; fresh unpeeled | 1 med. | T | 20 | T | 80 | |
| Applesauce; unsweetened | 4 oz. | T | 13 | T | 55 | |
| Apricots; fresh whole | 3 | 1 | 14 | T | 66 | |
| Apricots; dried | 3 small | 1 | 13 | T | 60 | |
| Artichoke; boiled, drained | 1 avg. | 2 | 10 | T | 50 | |
| Artichoke hearts; frozen | 3 | 2 | 7 | T | 35 | |
| Asparagus; fresh, boiled | 6 spears | 2 | 3 | T | 20 | |
| Avocado; raw | 1/2 avg. | 2 | 7 | 18 | 190 | |
| Bacon, Canadian | 2 oz. | 16 | T | 10 | 155 | |
| Bacon; crisp | 3 strips | 5 | T | 8 | 100 | |
| Bacon, turkey | 3 strips | 6 | T | 6 | 90 | tip! |
| Bacon, turkey, Jennie-O brand | 2 | 6 | T | 1.5 | 40 | |
| Baking Powder | 1 tsp. | T | 1 | T | 6 | |
| Bamboo shoots | 4 oz. | 3 | 5 | T | 30 | |
| Banana | 1 med. | 1 | 23 | T | 95 | |
| Beans: | ||||||
| Beans, green; fresh, cooked | 1 c. | 2 | 6 | T | 30 | |
| Beans, kidney; cooked | 1 c. | 14 | 37 | T | 225 | |
| Beans, lima; fresh, cooked | 4 oz. | 8 | 27 | T | 135 | |
| Beans, pinto; cooked | 1 c. | 15 | 49 | 1 | 266 | |
| Beans, wax; fresh, cooked | 4 oz. | 2 | 5 | T | 30 | |
| Black-eyed peas; fresh, cooked | 4 oz. | 6 | 14 | 0 | 83 | |
| Beef, cooked: | ||||||
| broiled, lean meat only | 4 oz. | 34 | 0 | 12 | 254 | |
| broiled, lean meat and fat | 4 oz. | 22 | 0 | 48 | 528 | |
| chuck (pot roast) | 4 oz. | 30 | 0 | 27 | 372 | |
| corned | 4 oz. | 26 | 0 | 35 | 423 | |
| dried | 3 oz. | 29 | 0 | 5 | 175 | |
| fillet mingnon; broiled | 4 oz. | 23 | 0 | 46 | 516 | |
| flank; braised | 4 oz. | 35 | 0 | 8 | 223 | |
| ground (hamburger); lean | 4 oz. | 31 | 0 | 13 | 248 | |
| ground (hamburger); regular | 4 oz. | 27 | 0 | 23 | 325 | |
| jerky | 1 oz. | 16 | 0 | 3 | 100 | tip! |
| liver, fried | 4 oz. | 30 | 6 | 12 | 260 | |
| rib roast | 4 oz. | 23 | 0 | 45 | 500 | |
| round steak | 4 oz. | 32 | 0 | 17 | 296 | |
| short ribs; braised | 4 oz. | 23 | 0 | 12 | 200 | |
| sirloin tip | 4 oz | 26 | 0 | 36 | 439 | |
| tenderloin steak | 4 oz. | 34 | 0 | 12 | 240 | |
| Beets; raw | 4 oz. | 2 | 10 | T | 70 | |
| Beets; canned | 4 oz. | 1 | 8 | T | 35 | |
| Beverages, alcoholic: | ||||||
| beer | 12 oz. | 1 | 37 | 0 | 151 | |
| beer, lite | 12 oz. | 1 | 23 | 0 | 96 | |
| distilled liquors 80 proof | 2 oz. | 0 | 32 | 0 | 130 | |
| distilled liquors 90 proof | 2 oz. | 0 | 39 | 0 | 148 | |
| distilled liquors 100 proof | 2 oz. | 0 | 42 | 0 | 154 | |
| wine, table | 4 oz. | 0 | 25 | 0 | 100 | |
| wine, dessert | 4 oz. | 0 | 41 | 0 | 163 | |
| Bison, roasted | 4 oz. | 32 | 0 | 3 | 162 | tip! |
| Blackberries; fresh | 1 c. | 1 | 13 | T | 60 | |
| Black-eyed peas; fresh, cooked | 4 oz. | 6 | 14 | 0 | 83 | |
| Blueberries; fresh | 1 c. | T | 17 | 0 | 60 | |
| Bologna | 2 oz. | 8 | T | 0 | 165 | |
| Boullion Cube | 1 | T | 0 | 0 | 5 | |
| Bran, wheat | 1 oz. | 5 | 8 | 0 | 60 | |
| Bread: | tip! | |||||
| banana nut | 1 slice | 3 | 22 | 2 | 185 | |
| biscuit, baking powder | 1 - 2" diam. | 2 | 12 | 5 | 175 | |
| cracked wheat | 1 slice | 2 | 12 | T | 60 | |
| croissant | 1-1/2 oz. tiny | 4 | 36 | 10 | 254 | |
| French | 1 slice | 2 | 10 | T | 50 | |
| Honey Wheat Berry, Orowheat brand | 1 slice | 3 | 17 | 1 | 90 | |
| Italian | 1 slice | 2 | 12 | T | 127 | |
| pumpernickel | 1 slice | 2 | 16 | T | 70 | |
| rye | 1 slice | 2 | 12 | T | 75 | |
| white | 1 slice | 2 | 12 | T | 65 | |
| Whole wheat | 1 slice | 3 | 11 | T | 65 | |
| Bread sticks | 1 oz. | T | 16 | T | 86 | |
| Breadcrumbs, Progresso | 1/4 c. | 4 | 20 | 2 | 110 | |
| Broccoli; fresh | 4 oz. | 4 | 6 | T | 35 | |
| Brussel sprouts; cooked | 1 c. | 5 | 9 | T | 50 | |
| Butter; salted | 1 tbs. | T | T | 11 | 100 | |
| Buttermilk | 1 c. | T | 12 | T | 85 | |
| Cabbage; boiled | 1/2 c. | 1 | 3 | T | 16 | |
| Cabbage; raw, shredded | 1 c. | 1 | 5 | T | 25 | |
| Cantaloupe | 1/4 melon | 1 | 8 | T | 35 | |
| Cantaloupe; diced, balls | 1 c. | 1 | 14 | T | 60 | |
| Carrots; raw | 1 c. | 1 | 10 | T | 45 | |
| Casaba melon | 1/2 lb. | T | 8 | T | 31 | |
| Catsup, regular | 1 tbs. | T | 4 | T | 15 | |
| Cauliflower; raw or boiled | 1 c. | 3 | 5 | T | 30 | |
| Celery | 1 c. | 1 | 5 | T | 20 | |
| Cheese: | ||||||
| American | 1 oz. | 6 | T | 9 | 105 | |
| Bleu | 1 oz. | 6 | T | 9 | 104 | |
| Cheddar | 1 oz. | 7 | T | 9 | 113 | |
| Cottage | 1 oz. | 4 | 1 | 1 | 30 | |
| Cottage; skim | 1 oz. | 5 | 1 | T | 25 | |
| Cream | 1 oz. | 2 | T | 11 | 106 | |
| Parmesean; dry, grated | 1 oz. | 10 | T | 7 | 105 | |
| Ricotta; part-skim | 1 oz. | 3 | 2 | 2 | 39 | tip! |
| Swiss | 1 oz. | 6 | T | 8 | 105 | |
| Cherries | 1 c. | 1 | 20 | T | 85 | |
| Chicken: | ||||||
| baked, dark meat, with skin | 4 oz. | 25 | 0 | 7 | 189 | |
| baked, dark meat, no skin | 4 oz. | 25 | 0 | 4 | 160 | |
| baked, white meat, with skin | 4 oz. | 28 | 0 | 5 | 172 | |
| baked, white meat, no skin | 4 oz. | 28 | 0 | 2 | 144 | |
| roasted, thigh, no skin | 3 oz. | 18 | 0 | 10 | 160 | |
| Kentucky Fried Original | 1 piece avg. | 17 | 19 | 15 | 227 | |
| Clams, steamed | 4 oz | 12 | 4 | 3 | 100 | tip! |
| Coconut; fresh | 2 oz. | 2 | 11 | 20 | 210 | |
| Coffee | 1 c. | T | T | T | 2 | |
| Corn; fresh on cob, boiled | 1 small | 3 | 17 | 1 | 75 | |
| Corn; Niblets | 1/2 c. | 3 | 18 | 1 | 95 | |
| Corn chips | 1 oz. | 1 | 15 | 11 | 164 | |
| Cornmeal | 1/2 c. | 5 | 45 | 2 | 230 | |
| Corn starch | 1 tbs. | 1 | 7 | 1 | 30 | |
| Crab meat; canned | 3 oz. | 15 | 1 | 2 | 85 | |
| Crackers, Saltine | 5 | 1 | 10 | 2 | 61 | tip! |
| Crackers, Triscuit | 10 | 4 | 31 | 8 | 210 | |
| Cranberries | 4 oz. | T | 11 | T | 52 | |
| Cream, heavy | 1 tbs. | T | T | 5 | 50 | |
| Cream, sour | 2 tbs. | 1 | 1 | 5 | 61 | |
| Cucumber | 8 inch | T | 3 | 0 | 15 | |
| Duck; roasted | 4 oz. | 22 | 0 | 9 | 190 |
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 are 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.
All material © bodyofwisdom.com, 2003 .