Food Nutrition Guide

	Portion	Calories	Protein	Carb	Fats
Bread type foods
Bread, whole wheat	1 slice	61	3	12	trace
Bagel, plain	1	200	7	38	2
English muffin	1	140	5	27	1
Pita bread	1	165	6	33	1
Graham crackers	1	55	1	10	1
whole wheat crackers	5	89	2	14	3
whole wheat pretzels	1 oz.	103	3	23	1
sourdough bread	1 slice	69	2	13	1
flour tortilla	1	145	4	25	3
corn tortilla	1	58	2	12	1

	Portion	Calories	Protein	Carb	Fats
Grains, Pasta
spaghetti, dry	2 oz.	211	7	43	trace
rice, brown cooked	1/2 cup	109	3	23	trace
bulger	1/2 cup	76	3	17	trace
rice, white cooked	1/2 cup	102	2	22	trace
rice, wild	1/2 cup	83	4	17	trace
couscous	1/2 cup	88	3	18	trace
macaroni	2 oz.	211	7	43	trace
wheat germ	2 tbsp	50	4	6	1

	Portion	Calories	Protein	Carb	Fats
Cereals
Bran flake cereal	1 cup	127	5	31	trace
Oats, dry	1/2 cup	303	13	52	5
pancakes, buckwheat	1, 4"	54	2	6	2
oatmeal, cooked	1 cup	145	6	25	2

	Portion	Calories	Protein	Carb	Fats
Meat
Top sirloin	3.5 oz	180	30	0	6
Top round	3.5 oz	190	36	0	4
Ex. Lean ground beef	3.5 oz	263	28	0	16
skinless chicken breast	3.5 oz	165	31	0	4
skinless turkey breast	3.5	135	31	0	4
Pork tenderloin	3.5	164	28	0	5
Salmon	3.5 oz.	184	27	0	7
Halibut	3 oz.	94	18	0	2
Canned tuna	1	116	25	0	1
Flounder	3 oz.	77	16	0	1
scallops		88	17	2	1
shrimp	3 oz.	90	17	tr.	1
deli roast beef	1 oz.	50	8	2	1
Deli ham		145	21	2	6

	Portion	Calories	Protein	Carb	Fats
Dairy
cottage cheese	1/2 C	101	16	4	2
cheddar	1 oz		7	1	2
skim milk	1 cup	86	8	12	tr
low fat plain yogurt	1 cup		13	17	tr
low-fat coffee/vanilla flavor yogurt	1 cup	194	11	31	3
egg	1	75	6	1	5
egg white	1	17	4	0	0
mozzarella	1 oz.	78	8	tr	5
Swiss Cheese	1 oz.	105	8	1	8
Frozen yogurt, fat free	3 oz	90	2	18	1

	Portion	Calories	Protein	Carb	Fats
Nuts Seeds
Sunflower seeds	1 tbsp	81	3	3	7
sesame seeds	1 tbsp	47	2	trace	4
peanuts, dry roasted	1 oz.	164	7	6	14
peanut butter, chunky	2 tbsp	188	8	7	16
walnuts	1 oz.	172	7	3	16
flaxseeds	2 tbsp	140	5	11	10

	Portion	Calories	Protein	Carb	Fats
Soy
Tofu, firm	3.5 oz		16	4	9
soybeans, cooked	1/2 cup	149	14	9	8

	Portion	Calories	Protein	Carb	Fats
Vegetables
potato, baked	1	220	5	51	trace
yams, cooked	1 cup	158	2	38	trace
parsnips cooked	1 cup	130	2	31	trace
carrot, raw	1	31	1	7	trace
squash, winter acorn	1 cup	115	2	30	trace
corn, cooked	1 ear	83	3	19	1
lettuce, romaine	1/2 cup	5	1	1	trace
spinach, raw	1/2 cup	6	1	1	trace
broccoli, cooked	1/2 cup	22	2	4	trace
tomatoes, raw	1	26	1	5	trace
mushrooms, raw	1	5	1	1	trace
bell pepper, red, green	1 cup	40	1	10	trace
onion	1 cup	61	2	14	trace
asparagus	4 spears	15	1	3	trace
eggplant	1/2 cup	11	trace	3	trace
sweet potato	1	117	2	28	trace
green peas	1/2 cup	67	4	12	trace
zucchini	1/2 cup	14	trace	4	0
garlic	1 clove	4	trace	1	0
tomato sauce	1/2 cup	37	2	9	trace
cucumber	1 cup	14	1	3	trace
salsa	1/2 cup	29	1	6	trace

	Portion	Calories	Protein	Carb	Fats
Fruits
Apricots,dried	10	83	1	22	trace
Prunes, dried	5	100	1	26	trace
raisins	1/4 cup	109	1	29	trace
Banana	1	105	1	27	trace
Orange	1	62	1	15	trace
Apples, with skin	1	81	trace	21	trace
strawberries	1 cup	45	1	10	trace
Cantaloupe	1/2	93	2	22	trace

	Portion	Calories	Protein	Carb	Fats
Legumes
Beans, black	1/2 cup	114	8	20	trace
beans, navy	1/2 cup	129	8	24	trace
beans, pinto	1/2 cup	116	7	22	trace
lentils, cooked	1/2 cup	115	9	20	trace
peas, split	1/2 cup	116	8	21	trace

	Portion	Calories	Protein	Carb	Fats
Beverages
Orange juice, from concentrate	1 cup	112	2	27	trace
Apple juice	1 cup	117	trace	29	trace

	Portion	Calories	Protein	Carb	Fats
Sweets/Snacks
Fig bars	2	100	1	21	2
jam	1 tbsp	55	0	14	0
Honey	1 tbsp	65	0	17	0
maple syrup	1 tbsp	50	0	13	0

	Portion	Calories	Protein	Carb	Fats
Fats and Oils
Canola oil	1 tbsp	124	0	0	14
Olive oil	1 tbsp	119	0	0	14
Safflower oil	1 tbsp	124	0	0	14

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