Carbs Protein

Meat / Protein Calories Fat (g) (g) (g)

Ground Turkey 235 13.2 0 27.4
Sirloin Steak 171.7 6.8 0 25.8
Canned Tuna (w/oil) 168.3 7 0 24.8
Pork Chops 169.2 7.7 0 23.4
Chicken Breast (no skin) 110 1.2 0 23.1
Veal 148.8 5.9 0 22.4
Turkey Breast (w/skin) 126 3.5 0 22.2
Canned Tuna (w/water) 98.6 0.7 0 21.7
Salmon 126.7 3.8 0 21.7
Chicken Breast (w/ skin) 172 9.3 0 20.9
Whitefish 146.2 6.4 0 20.8
Beef Liver 136.9 4.2 2.9 20.7
Babyback Ribs 314.5 25.1 0 20.6
Mussels 146.2 3.8 6.3 20.2
Tofu, Firm 182.7 11 5.4 19.9
Cod 89.3 0.7 0 19.4
Pot Roast 104.6 3.1 0 18.1
Lobster 83.3 0.5 1.1 17.4
Lamb Chops 112.3 4.2 0 17.4
Buffalo Wings * (3) 152 9 1.5 16.4
Fish Sticks 272 12.2 23.8 15.7
Breaded Catfish * 195 11.3 6.8 15.3
Tenderloin 227.1 17.9 0 15.3
Ham 155 9 2.6 14.9
Scallops 74.8 0.6 2 14.3
Italian Sausage 346 31.3 0.7 14.3
Ground Beef 263.7 22.6 0 14.1
Chicken Tenders * 253 16 15 12
Bratwurst 256 22 1.8 12
Morningstar Black Bean Burger (1 patty) 114.7 0.8 15.2 11.8
Bologna 266 24.3 0.7 10.2
Bacon (5 slices) 182.4 15.6 0.2 9.6
Black Beans (1/2 cup) 113.5 0.5 20.4 7.6
Meatless Sausage Patty 97.3 6.9 3.7 7
Pinto Beans (1/2 cup) 117.1 0.4 21.9 7
Red Kidney Beans (1/2 cup) 108.8 0.4 20 6.7
Hot Dog (1 small, no bun) 141.8 12.8 0.8 5.4
Hormel Vegetarian Chili w/Beans 83 0.3 15.4 4.8
 Carbs Protein
Dairy Product Calories Fat (g) (g) (g)
Parmesan Cheese (2 Tbsp.) 45.6 3 0.4 4.2
Low-fat Cheddar Cheese (1.5 oz.) 73.6 3 0.8 10.4
Ricotta Cheese (1.5 oz.) 80.5 6 1.4 5.2
Soy Milk 80.9 4.7 4.4 6.7
Non-Fat/Skim Milk (1 cup) 85.8 0.4 11.9 8.4
Light Whipping Cream (2 Tbsp) 87.6 9.3 0.9 0.7
Low-fat Cream Cheese (1.5 oz.) 96 1.4 5.8 14.4
Cottage Cheese (1/2 cup) 101.7 2.2 4.1 15.5
Butter (1 Tbsp) 101.8 11.5 0 0.1
Feta Cheese (1.5 oz.) 112.3 9 1.7 6
Goat Cheese (1.5 oz.) 114 9 0.4 7.9
Table Cream (1/4 cup) 117 11.6 2.2 1.6
Mozzarella Cheese (1.5 oz.) 119.5 9.2 0.9 8.3
2% Milk (1 cup) 122 4.7 11.7 8.1
Brie Cheese (1.5 oz.) 142 11.8 0.2 8.8
Kraft Free American Singles (1.5 oz.) 148 1 11.7 22.7
Cream Cheese (1.5 oz.) 148.4 14.8 1.1 3.2
Whole Milk (1 cup) 148.8 8.1 11.4 8
Provolone Cheese (1.5 oz.) 149.3 11.3 0.9 10.9
Blue/Bleu Cheese (1.5 oz.) 150.1 12.2 1 9.1
Gouda Cheese (1.5 oz.) 151.4 11.7 0.9 10.6
Gorgonzola Cheese * (1.5 oz.) 156 12 2.7 9.3
Muenster Cheese (1.5 oz.) 156.5 12.8 0.5 10
Roquefort Cheese (1.5 oz.) 156.9 13 0.9 9.2
Monterey Jack Cheese (1.5 oz.) 158.6 12.9 0.3 10.4
American Cheese (1.5 oz.) 159.5 13.3 0.7 9.4
Swiss Cheese (1.5 oz.) 159.9 11.7 1.4 12.1
Pepper Jack Cheese * (1.5 oz.) 167 13.7 0.8 10.6
Colby Cheese (1.5 oz.) 167.5 13.7 1.1 10.1
Yogurt w/Fruit (6 oz.) 168.3 2 31.7 6.8
Cheddar Cheese (1.5 oz.) 171.4 14.1 0.5 10.6
Vanilla Frozen Yogurt (1 cup) 229 8.1 34.8 5.8
Strawberry Ice Cream (1 cup) 253.4 11.1 36.4 4.2
 Fat Carbs Protein
Snack Calories (g) (g) (g)
Cucumber Slices (1/2 cup) 6.80 0.10 1.40 0.40
Carrot Sticks (1/2 cup) 27.50 0.10 6.50 0.70
Tangerine Slices (1 large) 43.10 0.20 11.00 0.60
Applesauce (1/2 cup) 52.50 0.10 13.80 0.20
Celery Sticks w/ Cream Cheese (1 Tbsp) 54.40 5.10 1.30 1.30
Grapes (1/2 cup) 56.80 0.50 14.20 0.50
Dried Apricots (1/4 cup) 77.40 0.10 20.10 1.20
Apple Slices (1 med) 81.40 0.50 21.00 0.30
Pretzels (1 oz.) 108.00 1.00 22.50 2.60
Oil-Popped Popcorn (2 cups) 110.00 6.20 12.60 2.00
Graham Crackers (2 large) 118.50 2.90 21.00 1.90
Jelly Beans (30) 121.10 0.20 30.70 -
Raisins (1/4 cup) 123.80 0.20 32.60 1.30
Trail Mix (1 oz.) 131.00 8.30 12.70 3.90
BBQ Chips (1 oz.) 139.20 9.20 15.00 2.20
Tortilla Chips (1 oz.) 142.00 7.40 17.80 2.00
Cheese n Crackers (1 oz.) 142.60 7.20 16.50 2.90
Chocolate Pudding (1/2 cup) 150.30 4.50 25.80 3.10
Cheese Puffs (1 oz.) 157.10 9.80 15.30 2.20
Cashews (1 oz.) 162.70 13.10 9.30 4.30
Sunflower Seeds (1 oz.) 165.00 14.10 6.80 5.50
Peanuts (1 oz.) 165.80 14.10 6.10 6.70
Colby Cheese Cubes (1.5 oz.) 167.50 13.70 1.10 10.10
Beef Jerky (1.5 oz.) 174.40 10.90 4.70 14.10
Apple Slices w/Peanut Butter (1 Tbsp) 176.30 8.70 24.10 4.30
Chocolate Bar (1.55 oz.) 225.70 13.50 26.00 3.00
Chocolate Chip Cookies (4 med) 236.20 10.80 32.70 2.40
Doughnut (1) 250.20 11.90 34.40 2.70
Chocolate Ice Cream (1 cup) 285.10 14.50 37.20 5.00
Fig Bars (6) 334.10 7.00 68.10 3.60
French Fries (med order) 458.30 24.70 53.30 5.80
 Carbs Protein
Restaurant Calories Fat (g) (g) (g)
Chick-Fil-A (Chargrilled Chicken) 270 3.5 33 28
Subway (Oven Roasted Chicken Breast) 330 5 47 24
Roy Rogers (Grilled Chicken) 340 11 32 25
Sonic Drive-In (Grilled Chicken) 343 13 31 27
Wendy's (Ultimate Chicken Grill) 360 7 44 31
Arby's (Grilled Chicken Deluxe) 380 12 40 29
Kentucky Fried Chicken (Tender Roast w/Sauce) 390 19 24 31
McDonalds (Chicken McGrill) 400 16 37 27
A&W (Grilled Chicken) 430 15 37 37
Whataburger (Grilled Chicken) 473 20 49 30
Denny's (Grilled Chicken) 476 14 56 36
Jack In The Box (Sourdough Grilled Chicken Club) 505 27 35 29
Burger King (Chicken Whopper) 570 25 48 38
Hardee's (Charbroiled Chicken) 587 26 53 36
Johnny Rocket's (Grilled Breast of Chicken) 600 29 54 35
Boston Market (Chicken Carver) 640 29 61 38
Restaurant Calories Fat (g)
Boston Market (Steamed Vegetable Medley) 30 0
Subway (Roasted Chicken Noodle Soup) 60 1.5
Chick-Fil-A (Fresh Fruit Cup) 60 0
Hardee's (Mashed Potatoes & Gravy) 104 2.1
Kentucky Fried Chicken (Breast w/out skin or breading) 140 3
McDonalds (Fruit and Yogurt Parfait) 160 2
Boston Market (Hand-Carved Rotisserie Turkey) 170 1
Denny's (Grilled Chicken Dinner w/green beans + tomatoes) 184 5
Wendy's (8 oz. Chili) 200 5
Hardee's (Tortilla Scrambler) 227 13.3
Jack In The Box (Southwest Pita) 260 4.5
Chick-Fil-A (Chargrilled Chicken Sandwich) 270 3.5
Arby's (Hot Ham and Swiss Melt) 270 8
Subway (6" Savory Turkey Breast) 280 4.6
Burger King (BK Veggie Burger, no mayo) 300 7
Sonic Drive-In (Grilled Chicken Sandwich) 343 13
Wendy's (Ultimate Chicken Grill) 360 7
Whataburger (Grilled Chicken Fajita Taco) 363 12.7
A&W (Grilled Chicken Sandwich, no dressing) 380 11
McDonalds (Chicken McGrill) 400 16
Johnny Rocket's (Streamliner soy burger) 420 16
Carbs Protein
(g) (g)
6 2
7 6
16 1
19.5 1.9
0 29
30 4
3 36
8 25
21 17
17.7 8.6
35 20
33 28
35 18
46 18
46 14
31 27
44 31
35 26
34 36
37 27
50 26
 Carbs Protein
Veggie Calories Fat (g) (g) (g)
Cucumber 6.8 0.1 1.4 0.4
Romaine Lettuce (1 cup) 7.8 0.2 1.4 1
Cabbage 11.1 0.1 2.4 0.6
Summer Squash 11.3 0.1 2.5 0.7
Radish 11.6 0.3 2.1 0.3
Celery, cooked 13.5 0.1 3 0.6
Eggplant, cooked 13.9 0.1 3.3 0.4
Cauliflower, cooked 14.3 0.3 2.5 1.1
Zucchini, cooked 14.4 0 3.5 0.6
Banana Peppers * 17 0.3 3.3 0.9
Green Beans 17.1 0.1 3.9 1
Tomato 18.9 0.3 4.2 0.8
Green & Red Bell Peppers 19 0.1 4.6 0.6
Potato 19.5 0 3.9 1.5
Spinach, cooked 20.7 0.2 3.4 2.7
Mushrooms, cooked 21.1 0.4 4 1.7
Broccoli, cooked 21.8 0.3 3.9 2.3
Asparagus, cooked * 22 0.3 3.8 2.3
Pumpkin, cooked 24.5 0.1 6 0.9
Leek 27.1 0.1 6.3 0.7
Brussel Sprouts 30.4 0.4 6.8 2
Onion 30.4 0.1 6.9 0.9
Carrot, cooked 35.1 0.1 8.2 0.9
Peas 58.7 0.3 10.5 3.9
Sweet Corn 66.2 0.9 14.6 2.5
Sweet Potato, cooked 103 0.1 24.3 1.7
 Carbs Protein
Fruit Calories Fat (g) (g) (g)
Watermelon 24.3 0.3 5.5 0.5
Strawberry 24.9 0.3 5.8 0.5
Cantaloupe 27.3 0.2 6.5 0.7
Honeydew Melon 29.8 0.1 7.8 0.4
Raspberries 30.1 0.3 7.1 0.6
Nectarine 33.8 0.3 8.1 0.6
Grapefruit 34.5 0.1 8.6 0.6
Peach 36.6 0.1 9.4 0.6
Apple 36.9 0.2 9.5 0.1
Blackberries 37.4 0.3 9.2 0.5
Pineapple 38 0.3 9.6 0.3
Apricot 39.6 0.3 9.2 1.2
Cherry 42.1 0.6 9.7 0.7
Orange 42.3 0.1 10.6 0.8
Tangerines 42.9 0.2 10.9 0.6
Plum 45.4 0.5 10.7 0.7
Pear 48.7 0.3 12.5 0.3
Mango 53.6 0.2 14 0.4
Kiwi 54 0.4 13.2 0.9
Grapes 56.8 0.5 14.2 0.5
Banana 69 0.4 17.6 0.8
Raisins (1/4 cup) 109 0.2 29 1.2
Dates (1/4 cup) 122.4 0.2 33 0.4
 Carbs Protein
Nut Calories Fat (g) (g) (g)
Coconut 94.3 8.9 4.1 0.9
Chestnut 98.9 1 21 1.5
Almond 182.9 16 6.2 6.7
Pistachio 237.4 18.9 11.9 8.8
Hazelnut 240.5 23.3 6.4 5.7
Pine Nut 256.3 23 6.4 10.9
Walnut 261.3 26.1 5.5 6.1
Cashew, dry roasted 261.9 21.1 14.9 7
Pecan 273.8 28.5 5.5 3.6
Peanut, dry roasted 284.4 24.1 10.5 11.5
Macadamia 320.4 33.8 6.2 3.5
 Carbs Protein
Side Dish Calories Fat (g) (g) (g)
Summer Squash (1/2 cup) 11.3 0.1 2.5 0.7
Collard Greens (1/2 cup) 30.6 0.4 6.1 2.5
Frozen Mixed Veggies (1/2 cup) 72.7 0.6 15.3 3.8
Corn on the Cob (1) 77.4 1.1 17.1 2.9
Baked Apple * (unsweetened) 112 0.6 26.4 0.3
Sweet Potato (med plain) 117.4 0.1 27.7 2
Garlic Bread * (1) 125 6 14 4
Mashed Potatoes (no gravy) 161.7 1.2 36.9 4.1
Wild Rice 165.6 0.6 35 6.5
Cabbage Roll * 170 6 21 8
Baked Potato (med plain) 188 0.2 43.5 4
Onion Rings 195.4 12.8 18.3 2.6
Spaghetti Noodles (plain) 197.4 0.9 39.7 6.7
Spring Roll * (1) 200 20 12 3
Plain White Rice 205.4 0.4 44.5 4.3
Chick-Fil-A Cole Slaw (1/2 cup) 235 18.6 15.1 1.8
Baked Beans 236.2 1.1 52.1 12.2
Hush Puppies (5 pieces) 256.6 11.6 34.9 4.9
Macaroni & Cheese 259 2.6 47.5 11.3
Pasta Salad * 320 16 32 12
Au Gratin Potatoes 323.4 18.6 27.6 12.4
Stuffing 356 17.2 43.4 6.4
Potato Salad 357.5 20.5 6.7 27.9
Baked Potato (w/sour cream) 392.6 22.3 50 6.7
French Fries (med order) 458.3 24.7 53.3 5.8
 Carbs Protein
Beverage Calories Fat (g) (g) (g)
Water 0 0 0 0
Diet Soft Drink 0 0 0 0
Brewed Tea 2.4 0 0.7 0
Herbal Tea 2.4 0 0.5 0
Coffee 4.7 0 0.9 0.2
Decaf Coffee 4.7 0 0.9 0.2
Instant Tea 4.7 0 1.2 0
Tomato Juice 41.3 0.1 10.3 1.8
Vegetable Juice 46 0.2 11 1.5
Cappuchino w/2% Milk * 60 2 6 4.5
Beer (light) 66.1 0 3.1 0.5
Soy Milk 80.9 4.7 4.4 6.7
Non-Fat/Skim Milk 85.8 0.4 11.9 8.4
Grapefruit Juice 93.9 0.2 22.1 1.3
Beer (regular) 97.4 0 8.8 0.7
Iced Tea (presweetened) * 100 0 25 0
Soft Drink 101.7 0 25.8 0
Orange Juice 109.6 0.7 2.5 2
Apple Juice (unsweetened) 116.6 0.3 29 0.1
Punch 116.6 0 29.5 0
Orange Soda 119 0 30.5 0
2% Milk 122 4.7 11.7 8.1
Cream Soda 126.1 0 32.9 0
Vodka (2 ounces) 128.4 0 0 0
Cranberry Juice 144.2 0.3 36.4 0
Whole Milk 148.8 8.1 11.4 8
Grape Juice 154.3 0.2 37.8 1.4
Wine (white) 160.5 0 1.9 0.2
Wine (rose) 167.6 0 3.3 0.5
Wine (red) 169.9 0 4 0.5
Champagne 176 0 8 0
Vanilla Milkshake 184.3 5 29.7 5.8
Chocolate Milk 207.5 8.5 25.9 7.9
 Carbs Protein
Dip or Dressing Calories Fat (g) (g) (g)
Salsa (1/4 cup) 18.1 0.2 4 0.8
Lite Italian Dressing (2 Tbsp) 31.5 2.9 1.5 0
BBQ Sauce (1/4 cup) 46.9 1.1 8 1.1
Fat-Free Ranch Dressing (2 Tbsp) 50 0 2 10.5
Bean Dip * (1/4 cup) 60 1.6 8.1 3.2
Cocktail Sauce * (1/4 cup) 63 0.3 14.4 0.9
Sweet & Sour (1/4 cup) 73.5 0 18.2 0.2
Nacho Cheese * (1/4 cup) 87 6.7 5 1.7
Ranch Dip * (1/4 cup) 101 8.2 5.5 1.8
Hummus * (1/4 cup) 104 6 8.9 3.4
Guacamole * (1/4 cup) 104 8 8 0
Ken's Balsamic & Basil Vinaigrette (2 Tbsp) 110 12 1 0
1000 Island Dressing (2 Tbsp) 117.6 11.1 4.7 0.3
Honey Mustard (1/4 cup) 120 0 12 0
Sour Cream (1/4 cup) 123.1 12.1 2.5 1.8
French Onion Dip * (1/4 cup) 132 12 6 0
French Dressing (2 Tbsp) 134.2 12.8 5.5 0.2
Italian Dressing (2 Tbsp) 137.3 14.2 3 0.2
Caesar Dressing * (2 Tbsp) 140 14 2 1.5
Oil & Vinegar (2 Tbsp) 140.1 15.6 0.8 0
Kraft Ranch Dressing (2 Tbsp) 147.9 15.6 1.3 0.4
Russian Dressing (2 Tbsp) 151.2 15.5 3.2 0.5
Blue/Bleu Cheese Dressing (2 Tbsp) 154.2 16 2.3 1.5
Pesto Sauce (2 Tbsp) 162 14.6 2 5.8
Melted Butter (2 Tbsp) 203.6 23 0 0.2