Food | Portion | Fat (g.) | Breads and Bread Products Breads | Italian | 1 slice | 0 | Pita | 1 | 0.6 | Cracked-wheat | 1 slice | 0.9 | Mixed-grain | 1 slice | 0.9 | Rye | 1 slice | 0.9 | White | 1 slice | 1.0 | Pumpernickel | 1 slice | 1.1 | Whole-wheat | 1 slice | 1.1 | Oat bran | 1 slice | 1.2 | French | 1 slice | 1.4 | Crackers | Rye wafer | 1 | 0 | Whole-wheat, low-sodium | 1 | 0 | Rye snack | 1 | 0.4 | Wheat snack | 1 | 0.4 | Graham | 1 | 1.3 | French toast | Frozen | 1 slice | 5.0 | Homemade | 1 slice | 6.7 | Muffins | English | 1 | 1.1 | Oat bran, with
raisins | 1 small | 3.0 | Blueberry | 1 small | 4.0 | Corn | 1 small | 4.0 | Bran | 1 small | 5.1 | Pancakes and waffles | Waffles, frozen | 2 (2.5 oz. each) | 7.0 | Plain pancakes | 4 (4") | 7.6 | Buckwheat pancakes | 4 small | 8.0 | Rolls and biscuits | Brown-and-serve roll | 1 | 2.0 | Hard roll | 1 | 2.0 | Hamburger/ hot dog bun | 1 | 2.1 | Biscuit | 1 small | 5.1 | Others | Melba toast | 1 piece | 0 | Matzo | 1 piece | 0.3 | Rice cake | 1 | 0.3 | Corn tortilla | 1 | 1.1 | Bagel | 1 | 1.4 | Taco shell | 1 | 2.2 | Cereals | Wheat flakes | 1 cup | 0 | Corn squares | 1 cup | 0.1 | Puffed rice | 1 cup | 0.1 | Puffed wheat | 1 cup | 0.1 | Farina | 1 cup | 0.2 | Shredded wheat | 1 biscuit | 0.3 | Bran flakes | 1 cup | 0.7 | Cornflakes | 1 cup | 0.7 | Wheat germ, toasted | 1 Tbsp. | 0.8 | Raisin bran | 1 cup | 1.0 | Bran squares | 1 cup | 1.4 | Oat rings | 1 cup | 1.5 | Oatmeal, instant | 1 pkg. | 1.7 | Oatmeal, cooked | 1 cup | 2.4 | Wheat germ, toasted | 1/2 cup | 6.1 | Granola | 1 cup | 33.1 | Condiments | Horseradish | 1 Tbsp. | 0 | Soy sauce, low-sodium | 1 Tbsp. | 0 | Teriyaki sauce | 1 Tbsp. | 0 | Worcestershire sauce | 1 Tbsp. | 0 | Cranberry sauce | 1/4 cup | 0.1 | Dill pickle | 1 med. | 0.1 | Ketchup | 1 Tbsp. | 0.1 | Sweet pickle | 1 small | 0.1 | Sweet relish | 1 Tbsp. | 0.1 | Tamari | 1 Tbsp. | 0.1 | Yellow mustard | 1 Tbsp. | 0.6 | Brown mustard | 1 Tbsp. | 1.0 | Green olives | 5 | 2.9 | Tartar sauce | 1 Tbsp. | 8.0 | Dairy Products and Eggs Cheeses | Yogurt cheese | 1 oz. | 0.6 | Cottage cheese, 1% fat | 1/2 cup | 1.2 | Parmesan, grated | 1 Tbsp. | 1.5 | American, singles | 1 oz. | 2.0 | Swiss, diet | 1 oz. | 2.0 | Mozzarella, skim-milk | 1 oz. | 4.5 | Cottage cheese,
4% fat | 1/2 cup | 4.7 | Blue cheese | 1 oz. | 4.9 | Ricotta, part-skim | 1/4 cup | 4.9 | Feta | 1 oz. | 6.0 | Monterey Jack, light | 1 oz. | 6.0 | Mozzarella, whole milk | 1 oz. | 6.1 | Swiss | 1 oz. | 7.8 | Brie | 1 oz. | 7.9 | Ricotta, whole-milk | 1/4 cup | 8.0 | Monterey Jack | 1 oz. | 8.6 | American, processed | 1 oz. | 8.8 | Colby | 1 oz. | 9.1 | Cheddar | 1 oz. | 9.4 | Cream cheese, regular | 1 oz. | 9.9 |
Eggs
|
White only, raw, large |
1 |
0 |
Whole, raw, large |
1 |
5.0 |
Milk and cream
| Evaporated skim | 1/2 cup | 0.3 | Skim | 1 cup | 0.4 | Nondairy whipped
topping, frozen | 1 Tbsp. | 0.9 | Nondairy creamer | 1 Tbsp. | 1.0 | Half-and-half | 1 Tbsp. | 1.7 | Buttermilk | 1 cup | 2.2 | Low-fat, 1% | 1 cup | 2.6 | Sour cream,
imitation | 1 Tbsp. | 2.6 | Cream, light | 1 Tbsp. | 2.9 | Sour cream, cultured | 1 Tbsp. | 3.0 | Low-fat, 2% | 1 cup | 4.7 | Cream, heavy,
whipping | 1 Tbsp. | 5.5 | Whole, 3.3% | 1 cup | 8.2 | Evaporated whole | 1/2 cup | 9.6 | Yogurt
| Plain, nonfat | 1 cup | 0.4 | Plain, low-fat | 1 cup | 3.5 | Plain, whole | 1 cup | 7.4 | Desserts and Snacks Cakes | Angel food
Cake (2 oz.) | 1 slice | 0.1 | Sponge
Cake | 1 slice | 3.1 | Strawberry shortcake | 1 slice | 8.9 | Pound
Cake (1 oz.) | 1 slice | 9.0 | White
Cake, with chocolate icing | 1 slice | 11.0 | Candies | Chocolate fudge, plain | 1 oz. | 2.9 | Milk chocolate,
with almonds | 1 oz. | 10.1 | Milk chocolate,
with peanuts | 1 oz. | 10.8 | Cookies and brownies | Gingersnap | 1 | 0.6 | Vanilla wafer | 1 | 0.9 | Fig bar | 1 | 1.0 | Chocolate chip | 1 | 2.2 | Chocolate/vanilla
sandwich | 1 | 2.3 | Brownie, with
chocolate icing | 1 | 5.0 | Cupcakes | No icing | 1 | 3.0 | Devil's food, with
icing | 1 | 4.0 | Chocolate, with icing | 1 | 5.0 | Doughnuts | Plain |
1 (2 oz.) |
10.8 |
Frozen desserts | Fruit-flavored frozen
yogurt | 1/2 cup | 1.0 | Orange sherbet | 1/2 cup | 1.9 | Vanilla ice milk | 1/2 cup | 2.8 | Vanilla ice cream | 1/2 cup | 7.2 | Vanilla ice cream,
premium | 1/2 cup | 11.9 | Pastries | Apple turnover | 1 oz. | 4.7 | Eclair, with custard
and icing | 1 | 13.6 | Cheesecake | 1 slice | 16.3 | Pies | Apple | 1 slice | 13.1 | Custard | 1 slice | 14.0 | Blueberry | 1 slice | 15.0 | Chocolate cream | 1 slice | 15.1 | Pecan | 1 slice | 27.0 | Pudding and gelatin | Gelatin | 1/2
cup | 0 | Vanilla pudding,
sugar-free, 2% milk | 1/2 cup | 1.2 | Chocolate pudding,
sugar-free, 2% milk | 1/2 cup | 1.9 | Chocolate pudding | 1/2 cup | 4.0 | Tapioca pudding | 1/2 cup | 4.0 | Rice pudding,
with raisins | 1/2 cup | 4.1 | Vanilla pudding | 1/2 cup | 5.0 | Custard, baked | 1/2 cup | 7.5 | Dips and Dressings Dips | Clam, garlic or
French onion | 1 Tbsp. | 2.0 | Guacamole | 1 Tbsp. | 2.0 | Jalapeño or
green onion | 1 Tbsp. | 2.0 | Bacon and
horseradish | 1 Tbsp. | 2.5 | Dressings | Italian, no oil | 1 Tbsp. | 0 | Sweet-and-sour | 1 Tbsp. | 0.3 | Blue cheese,
low-fat | 1 Tbsp. | 0.9 | French, low-calorie | 1 Tbsp. | 0.9 | Italian, low-calorie | 1 Tbsp. | 1.5 | Mayonnaise-style | 1 Tbsp. | 5.2 | French | 1 Tbsp. | 6.0 | Ranch-style | 1 Tbsp. | 6.0 | Italian, regular | 1 Tbsp. | 7.1 | Blue cheese | 1 Tbsp. | 7.6 | Russian | 1 Tbsp. | 7.6 | Vinegar and oil | 1 Tbsp. | 8.0 | Thousand Island | 1 Tbsp. | 8.1 |
Fats and Oils Butter |
Whipped |
1 tsp. |
2.4 |
Regular |
1 tsp. |
3.8 |
Margarine |
Corn oil, diet | 1 tsp. | 1.9 | Whipped | 1 tsp. | 2.7 | Corn oil, stick | 1 tsp. | 3.8 | Corn or safflower
oil, soft | 1 tsp. | 3.8 | Mayonnaise | Low-calorie | 1 tsp. | 1.3 | Regular | 1 tsp. | 3.7 | Oils | Olive | 1 tsp. | 4.5 | Vegetable | 1 tsp. | 4.5 |
Fruits and Juices Dried fruits |
Dates |
1/2 cup |
0.4 |
Prunes |
1/2 cup |
0.4 |
Raisins |
1/2 cup |
0.4 |
Figs |
1/2 cup |
1.2 |
Fresh fruits |
Grapefruit |
1/2 med. |
0.1 |
Grapes |
10 |
0.1 |
Peach | 1 med. | 0.1 | Casaba melon,
cubed | 1 cup | 0.2 | Figs | 2 small | 0.2 | Honeydew melon,
cubed | 1 cup | 0.2 | Orange, all varieties | 1 med. | 0.2 | Papaya, cubed | 1 cup | 0.2 | Kiwifruit | 1 med. | 0.3 | Apricots | 3 med. | 0.4 | Cantaloupe, cubed | 1 cup | 0.4 | Apple, with peel | 1 med. | 0.5 | Banana | 1 med. | 0.6 | Blueberries | 1 cup | 0.6 | Mango | 1 med. | 0.6 | Nectarine | 1 med. | 0.6 | Strawberries | 1 cup | 0.6 | Bartlett pear | 1 med. | 0.7 | Pineapple, cubed | 1 cup | 0.7 | Raspberries | 1 cup | 0.7 | Sweet cherries | 10 | 0.7 | Watermelon, cubed | 1 cup | 0.7 | Plums | 2 med. | 0.8 | Florida avocado | 1 med. | 15.4 | California avocado | 1 med. | 30.0 | Juices | Cranberry | 1 cup | 0.1 | Prune | 1 cup | 0.1 | Grape | 1 cup | 0.2 | Apple | 1 cup | 0.3 | Orange | 1 cup | 0.5 | Gravies and Sauces Gravies | Beef, canned | 1/4 cup | 1.2 | Turkey, canned | 1/4 cup | 1.2 | Mushroom | 1/4 cup | 1.6 | Chicken, canned | 1/4 cup | 3.6 | Sauces |
Chili | 1/4 cup | 0 | Tomato, canned | 1/4 cup | 0.1 | Barbecue | 1/4 cup | 1.2 | Taco, canned | 1/4 cup | 1.4 | Marinara, canned | 1/4 cup | 2.1 | Spaghetti, canned | 1/4 cup | 3.0 | White, thin | 1/4 cup | 4.9 | White, medium | 1/4 cup | 7.8 | White, thick | 1/4 cup | 10.6 | White, very thick | 1/4 cup | 13.5 | Legumes Beans | Mung, sprouted | 1 cup | 0.2 | Lima, boiled | 1 cup | 0.5 | Navy, cooked | 1 cup | 1.0 | Red kidney, canned | 1 cup | 1.0 | White, small, boiled | 1 cup | 1.2 | Refried | 1 cup | 2.7 | Garbanzo, canned | 1 cup | 4.6 | Others | Lentils, boiled | 1 cup | 0.7 | Peas, split, dried,
cooked | 1 cup | 1.0 | Meats Beef | Bottom roast, lean | 3.5 oz. | 9.6 | Arm pot roast | 3.5 oz. | 9.9 | Rib roast, lean | 3.5 oz. | 13.7 | Blade pot roast | 3.5 oz. | 15.2 | Hamburger, extra lean | 3.5 oz. | 16.0 | Hamburger, lean | 3.5 oz. | 18.4 | Salami | 3.5 oz. | 19.9 | Lamb | Rib chop, lean, broiled | 1 | 7.4 | Leg, lean, roasted | 3.5 oz. | 7.7 | Shoulder, lean,
roasted | 3.5 oz. | 10.7 | Pork | Canadian bacon | 1 slice | 2.0 | Tenderloin roast, lean | 3.5 oz. | 4.8 | Ham, extra lean | 3.5 oz. | 5.5 | Ham roast | 3.5 oz. | 8.9 | Loin roast, lean | 3.5 oz. | 13.5 | Shoulder roast | 3.5 oz. | 14.9 | Chop, lean, broiled | 3.5 oz. | 15.2 | Italian sausage links
(3.5 oz.) | 11/2 | 17.2 | Bologna
(3.5 oz.) | 4 slices | 19.7 | Loin roast,
lean and fat | 3.5 oz. | 21.5 | Chop, lean and
fat, broiled | 3.5 oz. | 27.0 | Sausage patties
(3.5 oz.) | 4 | 30.9 | Sausage links
(3.5 oz.) | 8 | 32.4 | Veal | Shoulder and arm roast, lean | 3.5 oz. | 5.8 | Rib, lean, braised | 3.5 oz. | 7.8 | Pastas and Grains Pastas | Whole-wheat
macaroni, cooked | 1 cup | 0.8 | Spaghetti, cooked | 1 cup | 1.0 | Spinach pasta,
cooked | 1 cup | 1.3 | Egg noodles, cooked | 1 cup | 2.0 | Chow mein noodles | 1 cup | 11.0 | Grains | White rice, cooked | 1 cup | 0 | Bulgur, cooked | 1 cup | 0.4 | Brown rice, cooked | 1 cup | 1.8 | Spanish rice, cooked | 1 cup | 4.2 | Poultry Chicken | Breast, no skin,
roasted | 3.5 oz. | 3.5 | Thigh, no skin,
roasted | 1 small | 5.7 | Chicken roll,
light meat | 3.5 oz. | 7.3 | Breast, with skin,
roasted | 3.5 oz. | 7.8 | Leg, no skin, roasted | 3.5 oz. | 8.0 | Leg, no skin, stewed | 3.5 oz. | 8.1 | Breast, floured,
fried | 3.5 oz. | 8.8 | Thigh, floured, fried | 1 small | 9.2 | Breast, batter-fried | 3.5 oz. | 13.1 | Leg, roasted | 1 small | 15.4 | Dark meat, with
skin, roasted | 3.5 oz. | 15.8 | Salad | 3.5 oz. | 17.5 | Duck | No skin, roasted | 3.5 oz. | 11.1 | With skin, roasted | 3.5 oz. | 28.2 | Goose | No skin, roasted | 3.5 oz. | 12.6 | With skin, roasted | 3.5 oz. | 21.7 | Turkey | Breast, no skin,
roasted | 3.5 oz. | 0.7 | Turkey loaf,
from breast | 3.5 oz. | 1.6 | Smoked | 3.5 oz. | 3.9 | Turkey ham,
from thigh | 3.5 oz. | 5.0 | Dark meat, no skin | 3 oz. | 7.2 | Turkey pastrami | 3.5 oz. | 7.2 | Turkey roll,
light meat | 3.5 oz. | 7.2 | Nuts and Seeds | Chestnuts, roasted | 1/2 cup | 0.9 | Sesame seeds,
roasted | 1 Tbsp. | 4.3 | Pumpkin/squash
seeds, roasted | 1/2 cup | 6.0 | Cashews, oil-roasted | 1/2 cup | 31.4 | Cashews, dry-roasted | 1/2 cup | 31.8 | Pistachios, dry-roasted | 1/2 cup | 33.8 | Almonds, dry-roasted, whole | 1/2 cup | 35.6 | Peanuts, oil-roasted | 1/2 cup | 35.7 | Sunflower seeds,
dried | 1/2 cup | 35.7 | Spanish peanuts,
dried | 1/2 cup | 35.9 | Filberts (hazelnuts) | 1/2 cup | 36.0 | Pecans | 1/2 cup | 36.6 | Persian/English
walnuts | 1/2 cup | 37.1 | Brazil nuts | 1/2 cup | 46.4 | Macadamia nuts | 1/2 cup | 49.4 | Seafood Finfish | Anchovy, fillet,
canned | 1 | 0.4 | Tuna, light meat,
canned in water | 3.5 oz. | 0.5 | Cod, cooked | 3.5 oz. | 0.9 | Haddock, cooked | 3.5 oz. | 0.9 | Flounder, broiled | 3.5 oz. | 1.5 | Sole, broiled | 3.5 oz. | 1.5 | Red snapper, cooked | 3.5 oz. | 1.7 | Halibut, broiled | 3.5 oz. | 2.9 | Rainbow trout,
cooked | 3.5 oz. | 4.3 | Swordfish, cooked | 3.5 oz. | 5.1 | Pink salmon, canned | 3.5 oz. | 6.0 | Bluefin tuna, cooked,
dry heat | 3.5 oz. | 6.2 | Salmon, cooked | 3.5 oz. | 7.5 | Tuna, canned in oil,
drained | 3.5 oz. | 8.1 | Sardines, canned, in
tomato sauce | 3.5 oz. | 11.9 | Mackerel, cooked | 3.5 oz. | 17.6 | Shellfish | Shrimp, cooked | 3.5 oz. | 1.1 | Scallops, steamed | 3.5 oz. | 1.4 | Clams, cooked | 3.5 oz. | 5.8 | Scallops, breaded,
fried | 3.5 oz. | 11.4 | Shrimp, breaded,
fried | 3.5 oz. | 12.1 | Vegetables | Carrot, raw | 1 med. | 0.1 | Celery | 1 stalk | 0.1 | Romaine lettuce | 1 cup | 0.1 | Sweet potato, baked | 1 med. | 0.1 | Zucchini, boiled | 1 cup | 0.1 | Butternut squash,
baked | 1 cup | 0.2 | Cauliflower, raw | 1 cup | 0.2 | Potato, baked,
no peel | 1 med. | 0.2 | Spinach | 1 cup | 0.2 | Acorn squash, baked | 1 cup | 0.3 | Mushrooms | 1 cup | 0.3 | Sweet pepper | 1 small | 0.3 | Tomato | 1 med. | 0.3 | Broccoli, boiled | 1 cup | 0.4 | Cabbage, boiled | 1 cup | 0.4 | Green beans, boiled | 1 cup | 0.4 | Asparagus, boiled | 1 cup | 0.6 | Summer squash,
boiled | 1 cup | 0.6 | Brussels sprouts,
boiled | 1 cup | 0.8 | Corn, fresh, boiled
ear | 1 small | 1.0 | Onion ring, fried | 1 | 3.0 | French fries, frozen | 10 pieces | 4.4 | Hash-brown potatoes,
frozen | 1/2 cup | 9.0 | Homemade Potato salad, (eggs
and mayonnaise) | 1/2 cup | 10.3 |
Next Topic:
[Weight
Control Infocenter Home] [ Articles on Weight Control ] [Remedies
Home] [ Holisticonline.com] [ Holistic
Living Home] [Healthy Recipes Home]
[ Nutrition Diet
Infocenter]

Holisticonline.com is developed and maintained
by ICBS, Inc.
Send mail to: info@holisticonline.com with
comments about this web site.
Copyright ©
1998-2013 ICBS, Inc. Terms of Use
All Rights Reserved.
|