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Food Database

HIGH PROTEIN FOODS - Beef, Lamb, Poultry, Fish, Pork.

FOODS HIGH IN COMPLEX CARBOHYDRATES - Breads, crackers, cereals, grains, starchy vegetables, and starchy fruits.

VEGETABLES and BEANS

FRUIT - Whole fruits and sauces.

DAIRY - cheese, milk, yogurt

SPREADS and SAUCES

BEVERAGES

MIXED FOODS

HIGH PROTEIN FOODS - Beef, Lamb, Poultry, Fish, Pork.
FOOD SERVING SIZE CALS PRO CARB FAT
Abalone 3 oz 89 14.5 5.1 0.7
Bacon Alternative (Louis Rich) Turkey 1 strip 32 2.4 0.3 2.4
Bacon Bits (Hormel) 1 oz 117 12 1 7
Bacon, Canadian-Style 1 slices 86 11.3 0.6 3.9
Bass, Freshwater 1 oz 32 5.3 0 1
Bass, Sea 1 oz 27 5.2 0 0.6
Beef, Flank, untrimmed 1 oz 51 5.6 0 3
Beef, Bottom Round, prime, trimmed 1 oz 45 6.2 0 2.1
Beef, Bottom Round, prime, untrimmed 1 oz 64 5.7 0 4.4
Beef, Sirloin, prime, trimmed 1 oz 44 6 0 2
Beef, Tenderloin, choice, untrimmed 1 oz 82 5 0 6.7
Beef, Corned (Hilshire Farm) 1 oz 31 6 0 0.4
Beef, Roast, sliced (Healthy Deli) 1 oz 30 6.4 0.2 0.4
Buffalo 1 oz 40 6.5 0 1.3
Bluefish 1 oz 35 5.7 0 1.2
Burger, vegetarian, Harvest Burger (Green Giant) 1 burger 140 18 8 4
Chicken, breast, no skin 1 oz 31 6.5 0 0.4
Chicken, breast, with skin 1 oz 49 5.9 0 2.6
Chicken, sliced, (Tyson) hickory smoked 1 slice 25 4 0.8 1
Cod 1 oz 23 5 0 0.2
Deer 1 oz 34 6.4 0 0.7
Egg, chicken 1 large 76 6.4 0 0.7
Egg, white 1 large 17 3.5 0.3 0
Egg, Alternative (Fleishmann’s) Egg Beaters vegetable omelet 1/2 cup 50 7 5 0
Flounder 3 oz 77 16 0 1
Frankfurter, low fat, (Healthy Choice) 1 frank 60 6 6 1.5
Halibut 1 oz 31 5.9 0 0.6
Ham, fresh trimmed 1 oz 39 6 0 1.5
Ham, sliced (Kahn’s) 1 slice 30 5 1 1
Pork, Tenderloin, trimmed 1 oz 34 5.9 0 1
Pork Chops (Master Choice) 1 chop 120 22 0 4
Tofu, soybean curd cake 1 oz 22 2.3 0.5 1.4
Tuna, bluefin 1 oz 41 6.6 0 1.4
Tuna, canned in soybean oil, solid, drained (Star-Kist) 2 oz 150 13 0 13
Tuna, canned, white, in water, drained, diet (Star-Kist) 2 oz 70 15 0 1
Turkey, light meat, no skin 1 oz 33 6.7 0 0.4
Turkey, dark meat, no skin 1 oz 35 5.7 0 1.2
Turkey, sliced, (Tyson) 1 slice 20 4 0.3 0.4


FOODS HIGH IN COMPLEX CARBOHYDRATES - Breads, crackers, cereals, grains, starchy vegetables, and starchy fruits.
FOOD SERVING SIZE CALS PRO CARB FAT
Bagel, Onion 3.5 inch diameter 1 bagel 195 7.5 37.9 1.1
Bagel, Plain 3.5 inch diameter 1 bagel 195 7.5 37.9 1.1
Bagel, Frozen (Lender’s) 1 bagel 150 6 30 1
Bagel Chips (Burns & Ricker) 1 oz 130 4 20 4
Biscuit, commercially baked 1 oz 107 1.8 13.8 4.7
Hamburger bun 1 bun 123 3.7 21.6 2.2
Bread, white 1 slice 70 3 13 1
Bread, whole wheat 1 slice 60 3 11 1
Bread, Bran 1 oz 100 4 19 1
Bread, Fresh 1 oz 78 2.5 14.7 0.9
Bread, whole grain 1 slice 85 3.9 17.4 1.6
Bread, Rye 1 slice 80 3 16 1
Cake, Free & Light frozen (Sara Lee) 1/8 cake 110 2 26 0
Cake, pound, Free & Light (Sara Lee) 1/10 cake 70 1 17 0
Cereal, All Bran extra fiber (Kellogg’s) 1 oz 50 4 22 0
Cereal, Basic 4 (General Mills) 3/4 cup 130 3 28 2
Cereal, Corn Flakes 1 oz 110 2.3 24.4 0.1
Cereal, Grape-nuts (Post) 1 oz 101 3.3 23.3 0.1
Cereal MultiGrain Cheerios (General Mills) 1 oz 100 2 23 1
Cracker, saltine (Premium) Fat-free 4 crackers 50 1 12 0
English Muffin, plain (Thomas’) 1 muffin 130 4.3 25.4 1.3
Frankfurter bun 1 bun 123 3.7 21.6 2.2
Oatmeal, plain, instant 1 oz 100 5.8 18 2
Roll, Hoagie 1 roll 210 8 34 5
Roll, Kaiser 1 roll 184 7 35.4 2.9
Roll, Sandwich 1 roll 123 4.5 21.6 3.3
Grits, dry (Arrowhead Mills) 2 oz 200 5 43 1
Pancake, buttermilk, (Hungry Jack), prepared, with skim milk, oil, egg whites 3 pancakes 200 6 28 7
Pancake, extra light, (Hungry Jack), prepared with skim milk, oil, egg whites 3 pancakes 170 6 28 4
Pasta linguine and spaghetti, dry 2 oz 210 9 41 1
Popcorn, microwave, (Jiffy Pop), Natural, popped. 4 cups 140 3 17 7
Popcorn, microwave, (Jolly Time), light 3 cups 60 2 12 2
Potato, baked in skin 4 oz 124 2.6 28.6 0.1
Potato, boiled, no skin 4 oz 99 2.1 22.8 0.1
Potato, sweet, baked, pulp only 4 oz 117 2 27.5 0.1
Pretzels, most types 1 oz 110 3 23 1
Rice, Brown, dry 1 oz 103 2.3 22 1
Rice, White, dry 1 oz 105 2 23 0.2


VEGETABLES and BEANS
FOOD SERVING SIZE CALS PRO CARB FAT
Adzuki Bean, raw 1 oz 93 5.6 17.8 tr
Arugula 1 leaf 1 0.1 0.1 0
Baked Beans, canned , Tomato (Campbell’s) 8 oz 200 10 43 3
Baked Beans, canned, Barbecue (B&M) 8 oz 260 15 48 6
Baked Beans, canned, pea, small (Friends) 8 oz 360 17 62 4
Baked Beans, canned, Showboat (Bush’s Best) 8 oz 160 12 38 >1
Baked Beans, canned, Vegetarian (B&M) 8 oz 230 14 50 3
Black Bean, raw 1 oz 97 6.1 17.7 0.4
Broccoli, fresh, raw, trimmed 1 oz 8 0.8 1.5 0.1
Broccoli, frozen, spears (Birds Eye) 4 oz 30 4 6 0
Cabbage, raw 1 oz 5 0.3 0.9 0.1
Carrot, raw 1 oz 12 0.3 2.9 0.1
Cauliflower, raw 1 oz 7 0.6 1.4 0.1
Celery, raw 1 oz 5 0.2 1 0
Corn, Frozen (Health Valley) 1/2 cup 76 2 17 0
Garbanzo Bean, raw 1 oz 103 5.5 17.2 1.7
Lettuce, Iceberg, trimmed 1 oz 4 0.3 0.6 0.1
Lettuce, Romaine, trimmed 1 oz 5 0.5 0.7 0.1
Lima Bean, raw 1 oz 32 2 5.7 0.2
Lima Bean, frozen (Green Giant) 1/2 cup 80 6 18 0
Onion, raw, trimmed 1 oz 11 0.3 2.4 .1
Spinach, untrimmed 1 oz 6 0.2 1 0.1
Tomato, 2 3/4inch dia, 4.75 oz 1 tomato 26 1 5.7 0.4


Fruit - Whole fruits and sauces.
FOOD SERVING SIZE CALS PRO CARB FAT
Apple Sauce (Mott’s) Natural 6 oz 80 0 20 0
Apricot pitted 1 oz 14 0.4 3.2 0.1
Apricot Dried (Del Monte) 2 oz 140 2 35 0
Asparagus Frozen (Birds Eye) 3.3 oz 25 3 4 0
Blueberry 1 oz 16 0.2 4 0.1
Fruit Cocktail, canned, in light syrup 4 oz 65 0.5 16.9 0.1
Grapefruit 1/2 fruit 50 1 13 0
Orange 1 med 62 1.2 15.5 0
Pasta Sauce, (Hunt’s), Homestyle 4 oz 60 2 10 2
Pasta Sauce, (Ragu), Mushroom Thick and Hearty. 4 oz 100 2 15 3


DAIRY - cheese, milk, yogurt
FOOD SERVING SIZE CALS PRO CARB FAT
Cheese, American 1 oz 110 6 1 9
Cheese, American Cheddar 1 oz 113 7 0.4 9.3
Cheese, Parmesan, graded 1 oz 128 11.6 1 8.4
Cheese, Swiss 1 oz 105 8 1 7.7
Cottage Cheese, large curd 4 oz 117 14.1 3 5.1
Cottage Cheese, large curd, 1% 1 oz 20 3.5 0.8 0.3
Cottage Cheese, large curd, 2 % 1 oz 25 3.9 1 0.5
Cream Cheese 1 oz 98 2.1 0.7 9.8
Cream Cheese, fat-free 1 oz 30 6 2 0
Butter, Salted 1 tbsp 100 0.1 0 11.4
Milk, Skim 8 oz 86 8.4 11.9 0.4
Milk, 1 % 8 oz 102 8 11.7 2.6
Milk, 2 % 8 oz 121 8.1 11.7 4.7
Milk, Whole 8 oz 150 8 11 8
Yogurt, Plain (Dannon) lowfat 8 oz 140 10 16 4
Yogurt, Plain (Dannon), nonfat 8 oz 110 11 16 0
Yogurt, Mixed Berry (Breyers) lowfat 8 oz 250 9 48 2


SPREADS and SAUCES
FOOD SERVING SIZE CALS PRO CARB FAT
Catsup 1 tbsp 16 0.2 4.1 0.1
Margarine (Land O’Lakes), 1 tbsp 35 0 0 4
Mayonnaise 1 tbsp 100 0 0 11
Mustard 1 tbsp 10 1 1 1
Olive oil 1 tbsp 120 0 0 14
Pancake syrup (Hungry Jack), lite 2 tbsp 50 0 14 0
Pancake syrup (Hungry jack), regular 2 tbsp 100 0 26 0
Safflower oil 1 tbsp 120 0 0 14
Salad Dressing, (Kraft), Blue Cheese “Free” 1 tbsp 16 0 4 0
Salad Dressing, (Kraft), French, reduced calorie 1 tbsp 20 0 3 1
Salad Dressing, (Seven Seas), oil & vinegar 1 tbsp 45 0 1 4
Salad Dressing, (Wish-Bone), Blue Cheese, Chunky 1 tbsp 75 0.4 0.7 7.9
Salad Dressing, (Wish-Bone), Italian 1 tbsp 46 0 1.5 4.5
Steak Sauce, (A1) 1 tbsp 18 0 4 0


BEVERAGES
FOOD SERVING SIZE CALS PRO CARB FAT
Apple Juice (Knudsen & Sons) Natural 8 oz 85 >1 21 0
Apple Juice (Ocean Spray) 6 oz 90 0 23 0
Apple Grape Juice (Red Cheek) 6 oz 109 0.3 27 0
Banana, w/o skin 1 fruit 105 1.2 26.7 0.6
Cranberry Juice 8 oz 125 >1 31 0
Carbohydrate Sports Drink, Low calorie 8 oz 50 0 13 0
Carbohydrate Sports Drink, Medium Calorie 8 oz 100 0 25 0
Carbohydrate Sports Drink, High Calorie 16 oz 400 0 100 0
Grape Juice 6 oz 120 0 30 0
Grapefruit Juice 6 oz 60 1 15 0
Orange Juice 6 oz 120 0 30 0
Vegetable Juice (V8) 6 oz 35 1 8 0


MIXED FOODS
FOOD SERVING SIZE CALS PRO CARB FAT
Beef, corned, hash (Libby’s) canned 8 oz 420 19 21 28
Chili, canned, w/ chicken (Stagg) 7.5 oz 200 14 21 6
Chili, canned, vegetarian (Health Valley) 5 oz 90 10 12 0
Food-bar, (Earth Grains), Banana apple walnut “Bagel Power Bar” 1 bar 270 12 45 6
Food-bar, Pemmician, carob-cocoa, Bear Valley 1 bar 440 16 68 12
Food-bar, raspberry, fat free (Health Valley) 1 bar 140 3 33 0
Pizza, frozen, (Lean Cuisine), Three Cheese 5.5 oz 330 23 38 10
Protein Drink, Low Calorie, powder 2 oz 225 30 15 5
Protein Drink, Medium Calorie 4 oz 470 40 64 6
Protein Drink, High Calorie 5 oz 548 30 80 12
Protein Nutrition Bar, Low Calorie 1 bar 225 30 15 5
Protein Nutrition Bar, Medium Calorie 1 bar 470 40 64 6
Protein Nutrition Bar, High Calorie 1 bar 548 30 80 12
Power Bar 1 bar 230 10 45 2.5