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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

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Foods from N to Z

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!
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

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 .