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Calorie/Nutrient Chart

Calorie / Nutrient Chart

FOOD Approximate
Measure		 Food Energy
(Calories)		 Protein
(Grams)		 Fat
(Grams)		 Cholesterol
(Milligrams)
Fresh
Apple		 1
medium		 81 0.2 0.5 0
Fresh
Apricot		 1
each		 18 0.4 0.1 0
Whole
Banana		 1
medium		 109 1.2 0.5 0
Bacon
Canadian		 1
ounce		 45 5.8 2.0 14
Beans
Black		 1/2
cup		 114 7.6 0.5 0
Bagel
Plain		 1
each		 161 5.9 1.5 -
English
Muffin		 1
each		 182 5.9 3.6 32
Beef
Flank steak		 3
ounces		 207 21.6 12.7 60
Chicken
White meat		 3
ounces		 147 21.6 3.8 72
Chicken
Dark meat		 3
ounces		 174 23.3 8.3 79
Salmon
sockeye		 3
ounces		 184 23.2 9.3 74
Ham
Low-fat		 3
ounces		 104 15.3 4.2 42
Lobster
Meat-only		 3
ounces		 83 17.4 0.5 61
Potatoes
Baked		 1
each		 218 4.4 0.2 0
Rice
Wild		 1/2
cup		 83 3.3 0.3 0
Shrimp
Cooked		 3
ounces		 84 17.8 0.9 166
Turkey
Smoked		 3
ounces		 126 20.4 4.9 48
Zucchini
Cooked		 1/2
cup		 17 07 0.1 0