| CHICKEN 3oz, cooked, skinless, trimmed |
PROTEIN |
CARBS |
FAT |
CALORIES |
SODIUM |
Breast - baked |
24 |
0 |
2 |
116 |
63 |
Drumstick - baked |
23 |
0 |
3 |
132 |
81 |
Thigh - baked |
21 |
0 |
7 |
150 |
75 |
Whole - roasted |
23 |
0 |
4 |
135 |
73 |
Wing - baked |
23 |
0 |
6 |
149 |
78 |
| TURKEY 3oz, cooked, skinless, trimmed |
PROTEIN |
CARBS |
FAT |
CALORIES |
SODIUM |
| Breast - baked | 26 |
0 |
1 |
119 |
44 |
| Drumstick - baked | 24 |
0 |
4 |
143 |
80 |
| Thigh - baked | 23 |
0 |
5 |
142 |
71 |
| Whole - roasted | 25 |
0 |
3 |
129 |
59 |
| Wing - baked | 26 |
0 |
3 |
137 |
76 |
| BEEF 3oz, cooked, trimmed |
PROTEIN |
CARBS |
FAT |
CALORIES |
SODIUM |
| Brisket – point, half, braised | 24 |
0 |
13 |
222 |
65 |
| Chuck – arm pot roast, braised | 28 |
0 |
7 |
183 |
56 |
| Chuck – blade roast, braised | 26 |
0 |
11 |
213 |
60 |
| Ground Beef – 73% lean, broiled | 20 |
0 |
18 |
246 |
70 |
| Ground Beef – 83% lean, broiled | 22 |
0 |
14 |
217 |
59 |
| Ground Beef – 93% lean, broiled | 22 |
0 |
8 |
153 |
- |
| Loin – sirloin steak, broiled | 26 |
0 |
6 |
165 |
56 |
| Loin – tenderloin steak, broiled | 24 |
0 |
9 |
179 |
54 |
| Loin – top broiled | 24 |
0 |
8 |
176 |
58 |
| Rib – large end steak, broiled | 23 |
0 |
11 |
201 |
62 |
| Rib – small end steak, broiled | 24 |
0 |
10 |
188 |
59 |
| Round – eye, roasted | 25 |
0 |
4 |
143 |
53 |
| Round – bottom, braised | 27 |
0 |
7 |
178 |
43 |
| Round – tip roast, roasted | 24 |
0 |
6 |
157 |
55 |
| Roast – top steak, broiled | 27 |
0 |
4 |
153 |
52 |
| VEAL 3oz, cooked, trimmed |
PROTEIN |
CARBS |
FAT |
CALORIES |
SODIUM |
| Cutlets – unbreaded, pan fried | 28 |
0 |
4 |
156 |
65 |
| Loin Chop – roasted | 22 |
0 |
6 |
149 |
82 |
| Rib Roast – roasted | 22 |
0 |
6 |
151 |
82 |
| Shoulder – arm steak, braised | 30 |
0 |
5 |
171 |
76 |
| Shoulder – blade steak, braised | 28 |
0 |
6 |
168 |
86 |
| PORK 3oz, cooked, trimmed |
PROTEIN |
CARBS |
FAT |
CALORIES |
SODIUM |
| Loin – center chopped, broiled | 26 |
0 |
7 |
172 |
51 |
| Loin – country style, ribs, roasted | 23 |
0 |
13 |
210 |
25 |
| Loin – top, boneless, broiled | 26 |
0 |
7 |
173 |
55 |
| Loin – rib chopped, broiled | 26 |
0 |
8 |
186 |
55 |
| Loin – sirloin roast, roasted | 25 |
0 |
9 |
183 |
54 |
| Loin – tenderloin, roasted | 24 |
0 |
4 |
139 |
48 |
| Loin – top roast, roasted | 26 |
0 |
6 |
165 |
38 |
| Shoulder – blade steak, broiled | 23 |
0 |
11 |
193 |
63 |
| Spareribs – braised | 25 |
0 |
26 |
338 |
79 |
| Ground Pork - broiled | 22 |
0 |
18 |
252 |
62 |
| SEAFOOD 3oz, cooked |
PROTEIN |
CARBS |
FAT |
CALORIES |
SODIUM |
| Catfish | 17 |
0 |
9 |
140 |
40 |
| Clams | 22 |
0 |
1.5 |
100 |
95 |
| Cod | 20 |
0 |
0.5 |
90 |
60 |
| Flounder / Sole | 21 |
0 |
1.5 |
100 |
90 |
| Grouper | 21 |
0 |
1 |
100 |
45 |
| Haddock | 21 |
0 |
1 |
100 |
85 |
| Halibut | 23 |
0 |
2 |
110 |
60 |
| Lobster | 17 |
1 |
0.5 |
80 |
320 |
| Lobster – spiny | 22 |
3 |
1.5 |
120 |
190 |
| Mackerel – king | 22 |
0 |
2 |
110 |
170 |
| Mackerel – Spanish | 20 |
0 |
5 |
130 |
55 |
| Mahi | 20 |
0 |
1 |
90 |
95 |
| Ocean Perch | 21 |
0 |
2 |
110 |
95 |
| Orange Roughy | 16 |
0 |
1 |
80 |
70 |
| Oysters – 12 medium | 10 |
4 |
3.5 |
100 |
190 |
| Pollock | 20 |
0 |
1 |
90 |
110 |
| Rainbow Trout | 21 |
0 |
6 |
140 |
35 |
| Salmon | 22 |
0 |
7 |
160 |
50 |
| Scallops – 6 lg or 14 sm | 22 |
2 |
1 |
120 |
260 |
| Shrimp | 18 |
0 |
1 |
80 |
190 |
| Snapper | 22 |
0 |
1.5 |
110 |
50 |
| Stone Crab | 15 |
0 |
0 |
60 |
300 |
| Swordfish | 22 |
0 |
4.5 |
130 |
100 |
| Tuna (fresh) | 26 |
0 |
1 |
120 |
40 |
| VEGETABLES serving portion (gram/oz) |
PROTEIN |
CARBS |
FAT |
CALORIES |
SODIUM |
| Asparagus – 5 spears (93/3.3) | 2 |
4/1 |
0/0 |
25 |
0/0 |
| Bell Pepper – 1 med. (148/5.3) | 1 |
7/2 |
0/0 |
30 |
0/0 |
| Broccoli – 1 med stalk (148/5.3) | 5 |
8/3 |
.5/1 |
45 |
55/2 |
| Carrot – 7" long, 1-1/4 dia. (78/2.8) | 1 |
8/3 |
0/0 |
35 |
40/2 |
| Cauliflower – 1/6 md head (99.3.5) | 2 |
5/2 |
0/0 |
25 |
30/1 |
| Celery – 2 med stalks (110/3.9) | 1 |
5/2 |
0/0 |
20 |
100/4 |
| Cucumber – 1/3 med 99/3.5) | 1 |
3/1 |
0/0 |
15 |
0/0 |
| Green Beans – 3/4 cup cut (83/3.0) | 1 |
5/2 |
0/0 |
25 |
0/0 |
| Green Cabbage – 1/12 me head | 1 |
5/2 |
0/0 |
25 |
20/1 |
| Green Onion – 1/4 cup (25/09) | 0 |
2/1 |
0/0 |
10 |
5/0 |
| Iceberg Lettuce – 1/6 med (89/3.2) | 1 |
3/1 |
0/0 |
15 |
10/0 |
| Leaf Lettuce – 1-1/2 cups (85/3.0) | 1 |
4/1 |
0/0 |
15 |
30/1 |
| Mushrooms – 5 medium (84/3.0) | 3 |
3/1 |
0/0 |
20 |
0/0 |
| Onion – 1 medium (148/5.3) | 2 |
14/5 |
0/0 |
60 |
5/0 |
| Potato – 1 medium (148/5.3) | 4 |
26/9 |
0/0 |
100 |
0/0 |
| Radishes – 7 radishes (85/3.0) | 1 |
3/1 |
0/0 |
15 |
25/1 |
| Summer Squash – 1/2 med (98/3.5) | 1 |
4/1 |
0/0 |
20 |
0/0 |
| Sweet Corn – 1 med can (90/3.2) | 3 |
18/6 |
1/2 |
80 |
0/0 |
| Sweet Potato – med (130/4.6) | 2 |
33/11 |
0/0 |
130 |
45/2 |
| Tomato – 1 med (148/5.3) | 1 |
7/2 |
.5/1 |
35 |
5/0 |
| FRUITS serving portion (gram/oz) |
PROTEIN |
CARBS |
FAT |
CALORIES |
SODIUM |
| Apple – 1 med (154/5.5) | 0 |
22/7 |
0/0 |
80 |
0/0 |
| Avocado – California, 1/5 med (30/1.1) | 1 |
3/1 |
5/8 |
55 |
0/0 |
| Banana – 1 med (126/4.5) | 1 |
29/10 |
0/0 |
110 |
0/0 |
| Cantaloupe – 1/4 med (134/4.8) | 1 |
12/4 |
0/0 |
50 |
25/1 |
| Grapefruit – 1/2 med (154/5.3) | 1 |
16/5 |
0/0 |
60 |
0/0 |
| Grapes – 1-1/2 cups (138/4.9) | 1 |
24/8 |
1/2 |
90 |
0/0 |
| Honeydew Melon – 1/10 med (134/4.8) | 1 |
13/4 |
0/0 |
50 |
35/1 |
| Kiwifruit – 2 med (148/5.3) | 2 |
24/8 |
1/2 |
100 |
0/0 |
| Lemon – 1 med (67/2.4) | 0 |
5/2 |
0/0 |
15 |
5/0 |
| Lime – 1 med (67/2.4) | 0 |
7/2 |
0/0 |
20 |
0/0 |
| Nectarine – 1 med (140/5.0) | 1 |
16/5 |
.5/1 |
70 |
0/0 |
| Orange – 1 med (154/5.5) | 1 |
21/7 |
0/0 |
70 |
0/0 |
| Peach – 1 med (98/3.5) | 1 |
10/3 |
0/0 |
40 |
0/0 |
| Pear – 1 med (166/5.9) | 1 |
25/8 |
1/2 |
100 |
0/0 |
| Pineapple – 2 slices, 3"dia, 3/4" thk | 1 |
16/5 |
0/0 |
60 |
10/0 |
| Plums – 2 med (132/4.7) | 1 |
19/6 |
1/2 |
80 |
0/0 |
| Strawberries – 8 med (147/5.3) | 1 |
12/4 |
0/0 |
45 |
0/0 |
| Sweet Cherries – 21 cherries, 1 cup | 2 |
22/7 |
.5/1 |
90 |
0/0 |
| Tangerine – 1 med (109/3.9) | 1 |
15/5 |
.5/1 |
50 |
0/0 |
| Watermelon – 1/18 med, 2 cups (280/10) | 1 |
27/9 |
0/0 |
80 |
10/0 |
MISCELLAENOUS |
PROTEIN |
CARBS |
FAT |
CALORIES |
SODIUM |
Apple Sauce – 1/2 cup |
0 |
15 |
0 |
60 |
- |
Bagel (plain) – 1 whole |
11 |
54 |
1.5 |
280 |
- |
Barbeque Sauce – 2 tbsp |
0 |
9 |
0 |
35 |
- |
Bread (whole grain) – 1 slice |
4 |
10 |
1 |
50 |
115 |
Cheese (cottage) –- 1/4 cup |
15 |
5 |
0 |
80 |
- |
Cranberry Sauce – 1/4 cup |
0 |
26 |
0 |
110 |
- |
Cream of Rice – 1/4 cup |
3 |
38 |
0 |
170 |
- |
Cream of Wheat (plain) –- 1 pkg / 43g |
3 |
21 |
0 |
100 |
- |
Cream of Wheat (flavored) –- 1 pkg |
2 |
30 |
0 |
130 |
- |
Egg white – (from 1 large egg) |
3.52 |
.3 |
0 |
17 |
55 |
Egg yolk – (from 1 large egg) |
2.78 |
.3 |
4.33 |
59 |
7 |
Egg Beaters –- 61g / 1/4 cup |
6 |
1 |
0 |
30 |
- |
Grits –- 1/4 cup |
3 |
29 |
15 |
130 |
- |
Milk (fat-free) –- 1 cup |
9 |
13 |
0 |
90 |
125 |
Milk (1%) –- 1 cup |
8 |
13 |
5 |
110 |
- |
Milk (2%) –- 1 cup |
8 |
13 |
5 |
130 |
- |
Milk (whole) –- 1 cup |
8 |
12 |
8 |
150 |
- |
Miracle Whip Free –- 2 tbsp |
0 |
2 |
0 |
15 |
125 |
Miracle Whip Light –- 2 tbsp |
0 |
2 |
3 |
35 |
- |
Miracle Whip –- 2 tbsp |
0 |
2 |
7 |
70 |
- |
Oat Bran –- 1/2 cup |
7 |
25 |
3 |
150 |
- |
Oatmeal (flavored) –- 1 pkg / 43g |
4 |
33 |
2 |
160 |
250 |
Oatmeal (plain) –- 1/2 cup |
5 |
22 |
3 |
140 |
- |
Pasta –- 2oz / 56g / 3/4 cup |
7 |
42 |
1 |
210 |
- |
Peanut Butter –- 2 tbsp |
8 |
7 |
16 |
190 |
- |
Rice (brown) –- 1 cup (cooked) |
4 |
33 |
1 |
150 |
- |
Rice (white) –- 1 cup (cooked) |
4 |
44 |
0 |
190 |
- |
Strawberry Preserves –- 1 tbsp |
0 |
13 |
0 |
52 |
- |
Tuna (canned) |
33 |
0 |
1 |
114 |
- |