Food Value

FOOD NUTRITIONAL VALUE

Food Amount Carbs Protein Fat Calories

Almonds 1 oz 6g 7g 14g 170

Apple 1 med 22g 0g 0 g 80

Avocado 1 cup 14.1g 2.9g 21.5g 234

Beef Patty ¼ lb 0g 18.8g 30g 351

Bell pepper green 1 oz 1.3g .2g .1g 6

Bell pepper red 1 oz 1.7g .3g .1g 7

Black beans 2 oz 13.4g 5g .3g 75

Blue berries 2 oz 8.2g .4g .2g 32

Boston market Chicken breast 2g 33g 4g 170

Boston market turkey 5 oz 0g 38g 3g 180

Brown rice ½ cup 33g 3g 1g 150

Cantaloupe 1 cup 14.1g 1.3g .3g 54

Carrots 1 small 4.8g .5g .1g 21

Celery 1 oz 1 g .5g 0g 10

Cheese American 1 slice .3g 4.7g 6.6g 79

Cheerio’s 2 oz 46.9g 3.9g 2g 215

Cherries 1 cup 22.1g 1.5g .3g 87

Chicken breast 3 ½ oz 0g 29.2g 7.6g 193

Chicken leg 1 0g 25.7g 8g 181

Chicken thigh (no skin) 0g 13.5g 5.7g 109

Chicken thigh (skin on) 0g 15.5g 9.6g 153

Cornflakes cup 24.3g 1.9g 0g 101

Corn on the cob (1 mini) 13 g 2.4g .9g 63

Crab Legs 4 oz 0g 21.8g 1.7g 115

Cranberry sauce jelled 2 oz 20.3g 0g 0 g 89

Cucumber 2 oz 1.2g .3g .1g 7

Edamame 2 oz 6.3g 7g 3.6g 80

Eggs (med) 1 .4g 5.5g 4.4g 65

Egg white (large) 1 .2g 3.6g .1g 17

Egg plant 2 oz 3.3g .6g .1g 14

Filet Mignon 3 oz 0g 20.1g 21.8 282

Grapes 10 grapes 8.9g .4g .1g 34

Green beans 2 oz 4g 1g .1g 18

Italian dressing 1 table spoon 1.5 g .1g 4.2g 43

Jicama 2 oz 5g .4g .1g 22

Kidney beans 2 oz 8.2g 3g .3g 46

Lentils 2 oz 34.1g 14.6g .5g 200

Lettuce (romaine) 1oz 1g .5g 0g 5

Milk (Skim) 1 cup 12.3g 8.7g .7g 91

Milk (2%) 1 cup 12.5g 8.1g 4.9g 122

Mustard 1 oz 2g 0g 1g 15

Oatmeal 5 oz 15.3g 3.7g 1.4g 89cal

Orange 1 med 15.5g 1.2g .1g 62

Orange Roughy 4 oz 0g 25.6g 1g 119

Peanut butter 1 table spoon 3.1 g 4 g 8.1 g 94

Pear 1 med 25.7g .6g .2g 96

Pot Roast (lean) 4 oz 0 g 37.8 g 8.7 g 240

Radishes 2 oz 2.1g .4g .1g 9

Raisins 1 oz 22.2g .8g .2g 84

Raspberries 2oz 6.7g .7g .4g 29

Roast beef 4 oz 0 g 33.3 g 4.5 g 184

Salmon 4 oz 0g 25g 14g 233

Salsa 1 tablespoon 2.1g .5g .1g 9

Shrimp (raw) 4 oz 1g 23g 1.9g 120

Spinach 1 oz 1g .8g 0g 7

Spaghetti sauce 2 oz 6.4g 1.1g 1.4g 42

Subway’s 6” turkey on wheat 47g 17.5g 3.5g 285

Subway’s 6” tuna on wheat 46g 21g 30g 530

Strawberries 2 oz 5g 0g 0 g 20

T Bone steak 4 oz 0g 29.4g 8.4g 200

Tilapia 4oz 0g 29.5g 3.6g 145

Tofu ¼ block 3.5g 12.8g 7g 117

Tomato 1oz 1.2g .2g 0g 6

Tuna in water 5 oz can 0g 33.5g 4.3g 181

Turkey bacon .5oz 0g 2g 2.5g 35

Turkey breast (deli) 1 oz 1.3g 5.1g .6g 31.5

Turkey burger 4 oz 0g 22g 7g 150

Water melon 1 cup 11.6g .9g .3g 46

Whole wheat bread 1 slice 23g 4g 0g 110

Whole wheat spaghetti 1 cup 37.5g 7.6g .7g 176

Yam 4 oz 31.3g 1.7g .1g 132

Yogurt plain fat free 1 cup 17.2 g 12.9 g 3.9 g 154