What is a Serving Size?

Apr 19, 2025

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Introduction
What is a serving size? Whenever you read an ingredients label, you get the calories, protein, fat, etc. of a food product per serving. But what does 1 serving typically look like? Sure, 1 serving might only be 100 calories and 5 g of added sugar, but if you typically have 5 servings, then you may be severly underestimating your food intake.
Below, I will be going through what 1 serving of many different food and food products looks like, as well as their respective nutrition facts per serving. I will also be using a standard Sharpie marker as a reference in the photos in order to get a sense of scale. The foods below are sorted in alphabetical order. I guess this should also give you a good idea of what foods I have in my kitchen.

Foods
  1. Almonds
  2. Almond Flour
  3. Almond Milk (Unsweetened)
  4. Apple
  5. Applesauce (Unsweetened)
  6. Avocado
  7. Baby Carrots
  8. Balsamic Vinegar
  9. Banana
  10. Barbeque Sauce
  11. Beets
  12. Bell Pepper
  13. Black Beans
  14. Blueberries (Frozen)
  15. Brazil Nuts
  16. Breadcrumbs
  17. Broccoli (Frozen)
  18. Butter (Unsalted)
  19. Caesar Dressing
  20. Casein Protein Powder
  21. Cashews
  22. Cauliflower (Frozen)
  23. Celery
  24. Chia Seeds
  25. Chicken Breast (Boneless Skinless)
  26. Chicken Thighs (Boneless Skinless)
  27. Chickpeas
  28. Chocolate Chips
  29. Cocoa Powder
  30. Coconut Flakes (Unsweetened)
  31. Coconut Flour
  32. Cottage Cheese (Nonfat)
  33. Corn (Frozen)
  34. Cornmeal
  35. Corn Starch
  36. Couscous
  37. Couscous (Pearl)
  38. Dates (Pitted)
  39. Eggs
  40. Eggplant
  41. Egg Whites
  42. Feta Cheese
  43. Flaxseed (Ground)
  44. Flour (Whole Wheat)
  45. Grated Cheese
  46. Gochujang
  47. Graham Crackers
  48. Grapes
  49. Ground Beef (93/7)
  50. Ground Chicken
  51. Ground Turkey (93/7)
  52. Honey
  53. Hot Sauce
  54. Jelly
  55. Kidney Beans
  56. Kimchi
  57. Macadamia Nuts
  58. Mangos (Frozen)
  59. Marmite
  60. Mushrooms (White)
  61. Mustard (Dijon)
  62. Nutritional Yeast
  63. Oat Flour
  64. Oil
  65. Olives
  66. Onions
  67. Pasta (Whole Wheat)
  68. Peanuts
  69. Peanut Butter
  70. Pesto
  71. Pickles
  72. Pinto Beans
  73. Pistachios
  74. Popcorn (Plain Kernels)
  75. Powdered Peanut Butter
  76. Pumpkin Puree
  77. Pumpkin Seeds
  78. Quick Oats
  79. Quinoa
  80. Raisins
  81. Red Lentils
  82. Rice (Brown)
  83. Romaine Lettuce
  84. Salmon
  85. Salsa
  86. Sauerkraut
  87. Shredded Cheese (Low Moisture Part Skim Mozzarella)
  88. Shredded Cheese (Mexican Mix)
  89. Skim Milk
  90. Soy Sauce (Low Sodium)
  91. Spinach (Fresh)
  92. Spinach (Frozen)
  93. Strawberries (Frozen)
  94. Sugar
  95. Sunflower Seeds
  96. Sweet Potato
  97. Sweet Potato Puree
  98. Tilpaia
  99. Tofu
  100. Tomatoes
  101. Tomato Sauce (Canned, Unsweetened)
  102. Tortilla Chips
  103. Vital Wheat Gluten
  104. Walnuts
  105. Watermelon
  106. Whey Protein Powder
  107. Yellow Squash
  108. Yogurt (Plain, Nonfat, Greek)
  109. Zucchini


Almonds



Serving Size: 1 ounce, about 31 nuts (28 g)
------------------------------------------
Calories: 162
------------------------------------------
Total Fat: 14.0g (18% 18 % of Daily Value (78 g) )
Sodium: 0mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 6.0g (2% 2 % of Daily Value (275 g) )
Fiber: 3.5g (13% 13 % of Daily Value (28 g) )
Net Carbs: 2.5g
Total Sugar: 1.2g
Protein: 5.9g (12% 12 % of Daily Value (50 g) )
------------------------------------------

Almond Flour



Serving Size: 1/4 cup (30 g)
------------------------------------------
Calories: 178
------------------------------------------
Total Fat: 15.8g (20% 20 % of Daily Value (78 g) )
Sodium: 6mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 5.6g (2% 2 % of Daily Value (275 g) )
Fiber: 3.0g (11% 11 % of Daily Value (28 g) )
Net Carbs: 2.6g
Total Sugar: 1.4g
Protein: 6.4g (13% 13 % of Daily Value (50 g) )
------------------------------------------

Almond Milk (Unsweetened)



Serving Size: 1 cup (244 g)
------------------------------------------
Calories: 37
------------------------------------------
Total Fat: 2.3g (2% 2 % of Daily Value (78 g) )
Sodium: 176mg (7% 7 % of Daily Value (2300 mg) )
Total Carbohydrate: 3.2g (0% 0 % of Daily Value (275 g) )
Fiber: 0.5g (2% 2 % of Daily Value (28 g) )
Net Carbs: 2.7g
Total Sugar: 2.0g
Protein: 1.0g (2% 2 % of Daily Value (50 g) )
------------------------------------------

Apple



Serving Size: 1 small (157 g)
------------------------------------------
Calories: 89
------------------------------------------
Total Fat: 0.2g (0% 0 % of Daily Value (78 g) )
Sodium: 2mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 21.5g (8% 8 % of Daily Value (275 g) )
Fiber: 3.6g (13% 13 % of Daily Value (28 g) )
Net Carbs: 17.9g
Total Sugar: 16.3g
Protein: 0.4g (0% 0 % of Daily Value (50 g) )
------------------------------------------

Applesauce (Unsweetened)



Serving Size: 1/2 cup (122 g)
------------------------------------------
Calories: 51
------------------------------------------
Total Fat: 0.1g (0% 0 % of Daily Value (78 g) )
Sodium: 2mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 13.7g (5% 5 % of Daily Value (275 g) )
Fiber: 1.3g (5% 5 % of Daily Value (28 g) )
Net Carbs: 12.4g
Total Sugar: 11.5g
Protein: 0.2g (0% 0 % of Daily Value (50 g) )
------------------------------------------

Avocado



Serving Size: 1 medium, without skin (136 g)
------------------------------------------
Calories: 227
------------------------------------------
Total Fat: 21.0g (27% 27 % of Daily Value (78 g) )
Sodium: 11mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 11.8g (4% 4 % of Daily Value (275 g) )
Fiber: 9.2g (33% 33 % of Daily Value (28 g) )
Net Carbs: 2.6g
Total Sugar: 0.4g
Protein: 2.7g (5% 5 % of Daily Value (50 g) )
------------------------------------------

Baby Carrots



Serving Size: 3 ounces (85 g)
------------------------------------------
Calories: 35
------------------------------------------
Total Fat: 0.2g (0% 0 % of Daily Value (78 g) )
Sodium: 59mg (3% 3 % of Daily Value (2300 mg) )
Total Carbohydrate: 8.1g (3% 3 % of Daily Value (275 g) )
Fiber: 2.4g (9% 9 % of Daily Value (28 g) )
Net Carbs: 5.7g
Total Sugar: 4.0g
Protein: 0.8g (2% 2 % of Daily Value (50 g) )
------------------------------------------

Balsamic Vinegar



Serving Size: 1 tbsp (16 g)
------------------------------------------
Calories: 14
------------------------------------------
Total Fat: 0.0g (0% 0 % of Daily Value (78 g) )
Sodium: 4mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 2.7g (1% 1 % of Daily Value (275 g) )
Net Carbs: 2.7g
Total Sugar: 2.4g
Protein: 0.1g (0% 0 % of Daily Value (50 g) )
------------------------------------------

Banana



Serving Size: 1 medium, without skin (110 g)
------------------------------------------
Calories: 98
------------------------------------------
Total Fat: 0.4g (0% 0 % of Daily Value (78 g) )
Sodium: 1mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 25.1g (9% 9 % of Daily Value (275 g) )
Fiber: 2.9g (10% 10 % of Daily Value (28 g) )
Net Carbs: 22.2g
Total Sugar: 13.5g
Protein: 1.2g (2% 2 % of Daily Value (50 g) )
------------------------------------------

Barbeque Sauce: Sweet Baby Ray's



Serving Size: 2 tbsp (37 g)
------------------------------------------
Calories: 70
------------------------------------------
Total Fat: 0.0g (0% 0 % of Daily Value (78 g) )
Sodium: 300mg (13% 13 % of Daily Value (2300 mg) )
Total Carbohydrate: 18.0g (7% 7 % of Daily Value (275 g) )
Fiber: 0.0g (0% 0 % of Daily Value (28 g) )
Net Carbs: 18.0g
Total Sugar: 16.0g
Protein: 0.0g (0% 0 % of Daily Value (50 g) )
------------------------------------------

Beets



Serving Size: 1 cup (136 g)
------------------------------------------
Calories: 58
------------------------------------------
Total Fat: 0.2g (0% 0 % of Daily Value (78 g) )
Sodium: 106mg (4% 4 % of Daily Value (2300 mg) )
Total Carbohydrate: 13.0g (4% 4 % of Daily Value (275 g) )
Fiber: 3.8g (14% 14 % of Daily Value (28 g) )
Net Carbs: 9.2g
Total Sugar: 9.2g
Protein: 2.2g (4% 4 % of Daily Value (50 g) )
------------------------------------------

Bell Pepper



Serving Size: 1 medium (119 g)
------------------------------------------
Calories: 31
------------------------------------------
Total Fat: 0.4g (0% 0 % of Daily Value (78 g) )
Sodium: 5mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 7.2g (2% 2 % of Daily Value (275 g) )
Fiber: 2.5g (10% 10 % of Daily Value (28 g) )
Net Carbs: 4.7g
Total Sugar: 5.0g
Protein: 1.2g (2% 2 % of Daily Value (50 g) )
------------------------------------------

Black Beans



Serving Size: 1/4 cup dry (48 g) or ~3/4 cup canned, drained (150 g)
------------------------------------------
Calories: 164
------------------------------------------
Total Fat: 0.7g (1% 1 % of Daily Value (78 g) )
Sodium: 2mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 29.9g (11% 11 % of Daily Value (275 g) )
Fiber: 7.4g (26% 26 % of Daily Value (28 g) )
Net Carbs: 22.5g
Total Sugar: 1.0g
Protein: 10.4g (21% 21 % of Daily Value (50 g) )
------------------------------------------

Blueberries (Frozen)



Serving Size: 1 cup (140 g)
------------------------------------------
Calories: 80
------------------------------------------
Total Fat: 0.5g (0% 0 % of Daily Value (78 g) )
Sodium: 1mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 20.3g (7% 7 % of Daily Value (275 g) )
Fiber: 3.4g (13% 13 % of Daily Value (28 g) )
Net Carbs: 16.9g
Total Sugar: 13.9g
Protein: 1.0g (1% 1 % of Daily Value (50 g) )
------------------------------------------

Brazil Nuts



Serving Size: 1 ounce, about 9 nuts (28 g)
------------------------------------------
Calories: 185
------------------------------------------
Total Fat: 18.8g (24% 24 % of Daily Value (78 g) )
Sodium: 1mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 3.3g (1% 1 % of Daily Value (275 g) )
Fiber: 2.1g (8% 8 % of Daily Value (28 g) )
Net Carbs: 1.2g
Total Sugar: 0.7g
Protein: 4.0g (8% 8 % of Daily Value (50 g) )
------------------------------------------

Breadcrumbs: Italian Style



Serving Size: 1/4 cup (28 g)
------------------------------------------
Calories: 100
------------------------------------------
Total Fat: 0.0g (0% 0 % of Daily Value (78 g) )
Sodium: 140mg (6% 6 % of Daily Value (2300 mg) )
Total Carbohydrate: 20.0g (7% 7 % of Daily Value (275 g) )
Fiber: 1.0g (4% 4 % of Daily Value (28 g) )
Net Carbs: 19.0g
Total Sugar: 0.0g
Protein: 3.0g (6% 6 % of Daily Value (50 g) )
------------------------------------------

Broccoli (Frozen)



Serving Size: 3 ounces (85 g)
------------------------------------------
Calories: 29
------------------------------------------
Total Fat: 0.3g (0% 0 % of Daily Value (78 g) )
Sodium: 28mg (1% 1 % of Daily Value (2300 mg) )
Total Carbohydrate: 5.6g (2% 2 % of Daily Value (275 g) )
Fiber: 2.2g (8% 8 % of Daily Value (28 g) )
Net Carbs: 3.4g
Total Sugar: 1.4g
Protein: 2.4g (5% 5 % of Daily Value (50 g) )
------------------------------------------

Butter (Unsalted)



Serving Size: 1 tbsp (14 g)
------------------------------------------
Calories: 100
------------------------------------------
Total Fat: 11.4g (15% 15 % of Daily Value (78 g) )
Sodium: 2mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 0.0g (0% 0 % of Daily Value (275 g) )
Protein: 0.1g (0% 0 % of Daily Value (50 g) )
------------------------------------------

Caesar Dressing: Ken's Steak House



Serving Size: 2 tbsp (29 g)
------------------------------------------
Servings: 10
Calories: 157
------------------------------------------
Total Fat: 16.8g (21% 21 % of Daily Value (78 g) )
Sodium: 351mg (15% 15 % of Daily Value (2300 mg) )
Total Carbohydrate: 1.0g (0% 0 % of Daily Value (275 g) )
Fiber: 0.1g (1% 1 % of Daily Value (28 g) )
Net Carbs: 0.9g
Total Sugar: 0.8g
Protein: 0.6g (1% 1 % of Daily Value (50 g) )
------------------------------------------

Casein Protein Powder: Nutricost, Unflavored



Serving Size: 1 scoop (30 g)
------------------------------------------
Servings: 10
Calories: 103
------------------------------------------
Total Fat: 0.0g (0% 0 % of Daily Value (78 g) )
Sodium: 178mg (8% 8 % of Daily Value (2300 mg) )
Total Carbohydrate: 1.0g (0% 0 % of Daily Value (275 g) )
Fiber: 0.0g (0% 0 % of Daily Value (28 g) )
Net Carbs: 1.0g
Total Sugar: 1.0g
Protein: 24.0g (48% 48 % of Daily Value (50 g) )
------------------------------------------

Cashews



Serving Size: 1 ounce, about 50 halves (28 g)
------------------------------------------
Servings: 10
Calories: 155
------------------------------------------
Total Fat: 12.3g (16% 16 % of Daily Value (78 g) )
Sodium: 3mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 8.5g (3% 3 % of Daily Value (275 g) )
Fiber: 0.9g (3% 3 % of Daily Value (28 g) )
Net Carbs: 7.6g
Total Sugar: 1.7g
Protein: 5.1g (10% 10 % of Daily Value (50 g) )
------------------------------------------

Cauliflower (Frozen)



Serving Size: 3 ounces (85 g)
------------------------------------------
Servings: 10
Calories: 21
------------------------------------------
Total Fat: 0.2g (0% 0 % of Daily Value (78 g) )
Sodium: 26mg (1% 1 % of Daily Value (2300 mg) )
Total Carbohydrate: 4.2g (2% 2 % of Daily Value (275 g) )
Fiber: 1.7g (6% 6 % of Daily Value (28 g) )
Net Carbs: 2.5g
Total Sugar: 1.6g
Protein: 1.6g (3% 3 % of Daily Value (50 g) )
------------------------------------------

Celery



Serving Size: 1 cup (101 g)
------------------------------------------
Servings: 10
Calories: 14
------------------------------------------
Total Fat: 0.2g (0% 0 % of Daily Value (78 g) )
Sodium: 81mg (3% 3 % of Daily Value (2300 mg) )
Total Carbohydrate: 3.0g (1% 1 % of Daily Value (275 g) )
Fiber: 1.6g (6% 6 % of Daily Value (28 g) )
Net Carbs: 1.4g
Total Sugar: 1.4g
Protein: 0.7g (1% 1 % of Daily Value (50 g) )
------------------------------------------

Chia Seeds



Serving Size: 1 ounce (28 g)
------------------------------------------
Servings: 10
Calories: 135
------------------------------------------
Total Fat: 8.6g (11% 11 % of Daily Value (78 g) )
Sodium: 4mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 11.8g (4% 4 % of Daily Value (275 g) )
Fiber: 9.6g (34% 34 % of Daily Value (28 g) )
Net Carbs: 2.2g
Total Sugar: 0.0g
Protein: 4.6g (9% 9 % of Daily Value (50 g) )
------------------------------------------

Chicken Breast (Boneless Skinless)



Serving Size: 4 ounces raw (113 g) or ~3 ounces cooked (85 g)
------------------------------------------
Servings: 10
Calories: 136
------------------------------------------
Total Fat: 3.0g (3% 3 % of Daily Value (78 g) )
Sodium: 51mg (2% 2 % of Daily Value (2300 mg) )
Total Carbohydrate: 0.0g (0% 0 % of Daily Value (275 g) )
Protein: 25.4g (51% 51 % of Daily Value (50 g) )
------------------------------------------

Chicken Thighs (Boneless Skinless)



Serving Size: 4 ounces raw (113 g) or ~3 ounces cooked (85 g)
------------------------------------------
Servings: 10
Calories: 137
------------------------------------------
Total Fat: 4.7g (6% 6 % of Daily Value (78 g) )
Sodium: 107mg (5% 5 % of Daily Value (2300 mg) )
Total Carbohydrate: 0.0g (0% 0 % of Daily Value (275 g) )
Protein: 22.2g (44% 44 % of Daily Value (50 g) )
------------------------------------------

Chickpeas



Serving Size: 1/4 cup dry (50 g) or ~3/4 cup canned, drained (150 g)
------------------------------------------
Servings: 10
Calories: 189
------------------------------------------
Total Fat: 3.0g (4% 4 % of Daily Value (78 g) )
Sodium: 12mg (1% 1 % of Daily Value (2300 mg) )
Total Carbohydrate: 31.5g (12% 12 % of Daily Value (275 g) )
Fiber: 6.1g (22% 22 % of Daily Value (28 g) )
Net Carbs: 25.4g
Total Sugar: 5.4g
Protein: 10.2g (21% 21 % of Daily Value (50 g) )
------------------------------------------

Chocolate Chips: Semi-Sweet



Serving Size: 1 tbsp, about 30 chips (15 g)
------------------------------------------
Servings: 10
Calories: 82
------------------------------------------
Total Fat: 4.7g (6% 6 % of Daily Value (78 g) )
Sodium: 4mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 9.2g (3% 3 % of Daily Value (275 g) )
Fiber: 1.1g (4% 4 % of Daily Value (28 g) )
Net Carbs: 8.1g
Total Sugar: 7.2g
Protein: 0.7g (2% 2 % of Daily Value (50 g) )
------------------------------------------

Cocoa powder



Serving Size: 1 tbsp (5 g)
------------------------------------------
Servings: 10
Calories: 11
------------------------------------------
Total Fat: 0.7g (1% 1 % of Daily Value (78 g) )
Sodium: 1mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 2.9g (1% 1 % of Daily Value (275 g) )
Fiber: 1.9g (7% 7 % of Daily Value (28 g) )
Net Carbs: 1.0g
Total Sugar: 0.1g
Protein: 1.0g (2% 2 % of Daily Value (50 g) )
------------------------------------------

Coconut Flakes (Unsweetened)



Serving Size: 3 tbsp (15 g)
------------------------------------------
Servings: 10
Calories: 110
------------------------------------------
Total Fat: 10.4g (13% 13 % of Daily Value (78 g) )
Sodium: 6mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 4.7g (2% 2 % of Daily Value (275 g) )
Fiber: 2.8g (10% 10 % of Daily Value (28 g) )
Net Carbs: 1.9g
Total Sugar: 1.9g
Protein: 1.0g (2% 2 % of Daily Value (50 g) )
------------------------------------------

Coconut Flour



Serving Size: 2 tbsp (14 g)
------------------------------------------
Servings: 10
Calories: 56
------------------------------------------
Total Fat: 1.9g (2% 2 % of Daily Value (78 g) )
Sodium: 2mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 8.4g (3% 3 % of Daily Value (275 g) )
Fiber: 4.7g (17% 17 % of Daily Value (28 g) )
Net Carbs: 3.7g
Total Sugar: 2.8g
Protein: 2.8g (6% 6 % of Daily Value (50 g) )
------------------------------------------

Cottage Cheese (Nonfat)



Serving Size: 1/2 cup (113 g)
------------------------------------------
Servings: 10
Calories: 81
------------------------------------------
Total Fat: 0.3g (0% 0 % of Daily Value (78 g) )
Sodium: 420mg (18% 18 % of Daily Value (2300 mg) )
Total Carbohydrate: 7.5g (2% 2 % of Daily Value (275 g) )
Fiber: 0.0g (0% 0 % of Daily Value (28 g) )
Net Carbs: 7.5g
Total Sugar: 2.1g
Protein: 11.7g (24% 24 % of Daily Value (50 g) )
------------------------------------------

Corn (Frozen)



Serving Size: 3 ounces (85 g)
------------------------------------------
Calories: 73
------------------------------------------
Total Fat: 1.1g (2% 2 % of Daily Value (78 g) )
Sodium: 13mg (1% 1 % of Daily Value (2300 mg) )
Total Carbohydrate: 15.9g (6% 6 % of Daily Value (275 g) )
Fiber: 1.7g (6% 6 % of Daily Value (28 g) )
Net Carbs: 14.2g
Total Sugar: 5.3g
Protein: 2.8g (6% 6 % of Daily Value (50 g) )
------------------------------------------

Cornmeal



Serving Size: 1/4 cup (30 g)
------------------------------------------
Calories: 109
------------------------------------------
Total Fat: 1.1g (2% 2 % of Daily Value (78 g) )
Sodium: 11mg (1% 1 % of Daily Value (2300 mg) )
Total Carbohydrate: 23.1g (8% 8 % of Daily Value (275 g) )
Fiber: 2.2g (8% 8 % of Daily Value (28 g) )
Net Carbs: 20.9g
Total Sugar: 0.2g
Protein: 2.4g (5% 5 % of Daily Value (50 g) )
------------------------------------------

Corn Starch



Serving Size: 1 tbsp (8 g)
------------------------------------------
Calories: 30
------------------------------------------
Total Fat: 0.0g (0% 0 % of Daily Value (78 g) )
Sodium: 1mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 7.3g (3% 3 % of Daily Value (275 g) )
Fiber: 0.1g (0% 0 % of Daily Value (28 g) )
Net Carbs: 7.2g
Total Sugar: 0.0g
Protein: 0.0g (0% 0 % of Daily Value (50 g) )
------------------------------------------

Couscous



Serving Size: 1/4 cup raw (56 g) or ~1/2 cup cooked (112 g)
------------------------------------------
Calories: 211
------------------------------------------
Total Fat: 0.4g (1% 1 % of Daily Value (78 g) )
Sodium: 6mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 43.4g (16% 16 % of Daily Value (275 g) )
Fiber: 2.8g (10% 10 % of Daily Value (28 g) )
Net Carbs: 40.6g
Protein: 7.1g (15% 15 % of Daily Value (50 g) )
------------------------------------------

Couscous (Pearl)



Serving Size: 1/3 cup raw (56 g) or ~1/2 cup cooked (112 g)
------------------------------------------
Calories: 211
------------------------------------------
Total Fat: 0.4g (1% 1 % of Daily Value (78 g) )
Sodium: 6mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 43.4g (16% 16 % of Daily Value (275 g) )
Fiber: 2.8g (10% 10 % of Daily Value (28 g) )
Net Carbs: 40.6g
Protein: 7.1g (15% 15 % of Daily Value (50 g) )
------------------------------------------

Dates (Pitted)



Serving Size: 6 deglet noor or 2 medjool (40 g)
------------------------------------------
Calories: 113
------------------------------------------
Total Fat: 0.2g (0% 0 % of Daily Value (78 g) )
Sodium: 1mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 30.0g (11% 11 % of Daily Value (275 g) )
Fiber: 3.2g (12% 12 % of Daily Value (28 g) )
Net Carbs: 26.8g
Total Sugar: 25.3g
Protein: 1.0g (2% 2 % of Daily Value (50 g) )
------------------------------------------

Eggs



Serving Size: 1 large (50 g)
------------------------------------------
Calories: 74
------------------------------------------
Total Fat: 5.0g (7% 7 % of Daily Value (78 g) )
Sodium: 65mg (3% 3 % of Daily Value (2300 mg) )
Total Carbohydrate: 0.5g (0% 0 % of Daily Value (275 g) )
Fiber: 0.0g (0% 0 % of Daily Value (28 g) )
Net Carbs: 0.5g
Protein: 6.2g (13% 13 % of Daily Value (50 g) )
------------------------------------------

Eggplant



Serving Size: 3.5 ounces (100 g)
------------------------------------------
Calories: 25
------------------------------------------
Total Fat: 0.2g (0% 0 % of Daily Value (78 g) )
Sodium: 2mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 5.9g (2% 2 % of Daily Value (275 g) )
Fiber: 3.0g (11% 11 % of Daily Value (28 g) )
Net Carbs: 2.9g
Total Sugar: 3.5g
Protein: 1.0g (2% 2 % of Daily Value (50 g) )
------------------------------------------

Egg Whites



Serving Size: 3 tbsp (46 g)
------------------------------------------
Calories: 24
------------------------------------------
Total Fat: 0.1g (0% 0 % of Daily Value (78 g) )
Sodium: 76mg (3% 3 % of Daily Value (2300 mg) )
Total Carbohydrate: 0.3g (0% 0 % of Daily Value (275 g) )
Fiber: 0.0g (0% 0 % of Daily Value (28 g) )
Net Carbs: 0.3g
Total Sugar: 0.3g
Protein: 5.0g (10% 10 % of Daily Value (50 g) )
------------------------------------------

Feta Cheese



Serving Size: 1 ounce (28 g)
------------------------------------------
Calories: 74
------------------------------------------
Total Fat: 6.0g (8% 8 % of Daily Value (78 g) )
Sodium: 319mg (14% 14 % of Daily Value (2300 mg) )
Total Carbohydrate: 1.1g (0% 0 % of Daily Value (275 g) )
Fiber: 0.0g (0% 0 % of Daily Value (28 g) )
Net Carbs: 1.1g
Total Sugar: 0.0g
Protein: 4.0g (8% 8 % of Daily Value (50 g) )
------------------------------------------

Flaxseed (Ground)



Serving Size: 2 tbsp (13 g)
------------------------------------------
Calories: 69
------------------------------------------
Total Fat: 5.5g (7% 7 % of Daily Value (78 g) )
Sodium: 4mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 3.8g (1% 1 % of Daily Value (275 g) )
Fiber: 3.6g (13% 13 % of Daily Value (28 g) )
Net Carbs: 0.2g
Total Sugar: 0.2g
Protein: 2.4g (5% 5 % of Daily Value (50 g) )
------------------------------------------

Flour (Whole Wheat)



Serving Size: 1/4 cup (31 g)
------------------------------------------
Calories: 105
------------------------------------------
Total Fat: 0.8g (1% 1 % of Daily Value (78 g) )
Sodium: 1mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 22.3g (8% 8 % of Daily Value (275 g) )
Fiber: 3.3g (12% 12 % of Daily Value (28 g) )
Net Carbs: 19.0g
Total Sugar: 0.1g
Protein: 4.1g (8% 8 % of Daily Value (50 g) )
------------------------------------------

Grated Cheese: Parmesan



Serving Size: 2 tsp (5 g)
------------------------------------------
Calories: 21
------------------------------------------
Total Fat: 1.4g (2% 2 % of Daily Value (78 g) )
Sodium: 88mg (4% 4 % of Daily Value (2300 mg) )
Total Carbohydrate: 0.6g (0% 0 % of Daily Value (275 g) )
Fiber: 0.0g (0% 0 % of Daily Value (28 g) )
Net Carbs: 0.6g
Total Sugar: 0.0g
Protein: 1.5g (3% 3 % of Daily Value (50 g) )
------------------------------------------

Gochujang



Serving Size: 1 tbsp (18 g)
------------------------------------------
Calories: 35
------------------------------------------
Total Fat: 0.0g (0% 0 % of Daily Value (78 g) )
Sodium: 400mg (17% 17 % of Daily Value (2300 mg) )
Total Carbohydrate: 8.0g (3% 3 % of Daily Value (275 g) )
Fiber: 1.0g (4% 4 % of Daily Value (28 g) )
Net Carbs: 7.0g
Total Sugar: 6.0g
Protein: 0.0g (0% 0 % of Daily Value (50 g) )
------------------------------------------

Graham Crackers: Honey



Serving Size: 2 full sheets (31 g)
------------------------------------------
Calories: 131
------------------------------------------
Total Fat: 3.1g (4% 4 % of Daily Value (78 g) )
Sodium: 204mg (9% 9 % of Daily Value (2300 mg) )
Total Carbohydrate: 23.6g (9% 9 % of Daily Value (275 g) )
Fiber: 1.1g (4% 4 % of Daily Value (28 g) )
Net Carbs: 22.5g
Total Sugar: 7.1g
Protein: 2.2g (4% 4 % of Daily Value (50 g) )
------------------------------------------

Grapes



Serving Size: 1 cup (150 g)
------------------------------------------
Calories: 104
------------------------------------------
Total Fat: 0.2g (0% 0 % of Daily Value (78 g) )
Sodium: 3mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 27.2g (11% 11 % of Daily Value (275 g) )
Fiber: 1.4g (5% 5 % of Daily Value (28 g) )
Net Carbs: 25.8g
Total Sugar: 23.2g
Protein: 1.1g (2% 2 % of Daily Value (50 g) )
------------------------------------------

Ground Beef (93/7)



Serving Size: 4 ounces raw (113 g) or ~3 ounces cooked (85 g)
------------------------------------------
Calories: 172
------------------------------------------
Total Fat: 7.9g (10% 10 % of Daily Value (78 g) )
Sodium: 75mg (3% 3 % of Daily Value (2300 mg) )
Total Carbohydrate: 0.0g (0% 0 % of Daily Value (275 g) )
Protein: 23.6g (47% 47 % of Daily Value (50 g) )
------------------------------------------

Ground Chicken



Serving Size: 4 ounces raw (113 g) or ~3 ounces cooked (85 g)
------------------------------------------
Calories: 137
------------------------------------------
Total Fat: 4.7g (6% 6 % of Daily Value (78 g) )
Sodium: 107mg (5% 5 % of Daily Value (2300 mg) )
Total Carbohydrate: 0.0g (0% 0 % of Daily Value (275 g) )
Protein: 22.2g (44% 44 % of Daily Value (50 g) )
------------------------------------------

Ground Turkey (93/7)



Serving Size: 4 ounces raw (113 g) or ~3 ounces cooked (85 g)
------------------------------------------
Calories: 170
------------------------------------------
Total Fat: 9.4g (12% 12 % of Daily Value (78 g) )
Sodium: 78mg (3% 3 % of Daily Value (2300 mg) )
Total Carbohydrate: 0.0g (0% 0 % of Daily Value (275 g) )
Protein: 21.2g (42% 42 % of Daily Value (50 g) )
------------------------------------------

Honey



Serving Size: 1 tbsp (21 g)
------------------------------------------
Calories: 64
------------------------------------------
Total Fat: 0.0g (0% 0 % of Daily Value (78 g) )
Sodium: 1mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 17.3g (6% 6 % of Daily Value (275 g) )
Fiber: 0.0g (0% 0 % of Daily Value (28 g) )
Net Carbs: 17.3g
Total Sugar: 17.2g
Protein: 0.1g (0% 0 % of Daily Value (50 g) )
------------------------------------------

Hot Sauce: Frank's RedHot



Serving Size: 1 tsp (5 g)
------------------------------------------
Calories: 1
------------------------------------------
Total Fat: 0.0g (0% 0 % of Daily Value (78 g) )
Sodium: 130mg (6% 6 % of Daily Value (2300 mg) )
Total Carbohydrate: 0.0g (0% 0 % of Daily Value (275 g) )
Protein: 0.1g (0% 0 % of Daily Value (50 g) )
------------------------------------------

Jelly: Smucker's



Serving Size: 1 tbsp (21 g)
------------------------------------------
Calories: 56
------------------------------------------
Total Fat: 0.0g (0% 0 % of Daily Value (78 g) )
Sodium: 6mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 14.7g (5% 5 % of Daily Value (275 g) )
Fiber: 0.2g (1% 1 % of Daily Value (28 g) )
Net Carbs: 14.5g
Total Sugar: 10.8g
Protein: 0.0g (0% 0 % of Daily Value (50 g) )
------------------------------------------

Kidney Beans



Serving Size: 1/4 cup dry (46 g) or ~3/4 cup canned, drained (150 g)
------------------------------------------
Calories: 155
------------------------------------------
Total Fat: 0.5g (0% 0 % of Daily Value (78 g) )
Sodium: 6mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 28.2g (10% 10 % of Daily Value (275 g) )
Fiber: 7.0g (25% 25 % of Daily Value (28 g) )
Net Carbs: 21.2g
Total Sugar: 1.0g
Protein: 10.4g (21% 21 % of Daily Value (50 g) )
------------------------------------------

Kimchi



Serving Size: 1 ounce (28 g)
------------------------------------------
Calories: 4
------------------------------------------
Total Fat: 0.1g (0% 0 % of Daily Value (78 g) )
Sodium: 139mg (6% 6 % of Daily Value (2300 mg) )
Total Carbohydrate: 0.7g (0% 0 % of Daily Value (275 g) )
Fiber: 0.4g (2% 2 % of Daily Value (28 g) )
Net Carbs: 0.3g
Total Sugar: 0.3g
Protein: 0.3g (1% 1 % of Daily Value (50 g) )
------------------------------------------

Macadamia Nuts



Serving Size: 1 ounce, about 23 halves (28 g)
------------------------------------------
Calories: 201
------------------------------------------
Total Fat: 21.2g (27% 27 % of Daily Value (78 g) )
Sodium: 1mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 3.9g (1% 1 % of Daily Value (275 g) )
Fiber: 2.4g (9% 9 % of Daily Value (28 g) )
Net Carbs: 1.5g
Total Sugar: 1.3g
Protein: 2.2g (4% 4 % of Daily Value (50 g) )
------------------------------------------

Mangos (Frozen)



Serving Size: 1 cup (150 g)
------------------------------------------
Calories: 90
------------------------------------------
Total Fat: 0.6g (0% 0 % of Daily Value (78 g) )
Sodium: 2mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 22.5g (8% 8 % of Daily Value (275 g) )
Fiber: 2.4g (9% 9 % of Daily Value (28 g) )
Net Carbs: 20.1g
Total Sugar: 20.5g
Protein: 1.2g (3% 3 % of Daily Value (50 g) )
------------------------------------------

Marmite: Yeast Extract



Serving Size: 1/2 tsp (4 g)
------------------------------------------
Calories: 7
------------------------------------------
Total Fat: 0.0g (0% 0 % of Daily Value (78 g) )
Sodium: 135mg (6% 6 % of Daily Value (2300 mg) )
Total Carbohydrate: 0.8g (0% 0 % of Daily Value (275 g) )
Fiber: 0.3g (1% 1 % of Daily Value (28 g) )
Net Carbs: 0.5g
Total Sugar: 0.1g
Protein: 1.0g (2% 2 % of Daily Value (50 g) )
------------------------------------------

Mushrooms (White)



Serving Size: 3 ounces (85 g)
------------------------------------------
Calories: 19
------------------------------------------
Total Fat: 0.3g (0% 0 % of Daily Value (78 g) )
Sodium: 4mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 2.8g (1% 1 % of Daily Value (275 g) )
Fiber: 0.9g (3% 3 % of Daily Value (28 g) )
Net Carbs: 1.9g
Total Sugar: 1.7g
Protein: 2.6g (5% 5 % of Daily Value (50 g) )
------------------------------------------

Mustard (Dijon)



Serving Size: 1 tsp (5 g)
------------------------------------------
Calories: 3
------------------------------------------
Total Fat: 0.2g (0% 0 % of Daily Value (78 g) )
Sodium: 55mg (2% 2 % of Daily Value (2300 mg) )
Total Carbohydrate: 0.3g (0% 0 % of Daily Value (275 g) )
Fiber: 0.2g (1% 1 % of Daily Value (28 g) )
Net Carbs: 0.1g
Total Sugar: 0.1g
Protein: 0.2g (0% 0 % of Daily Value (50 g) )
------------------------------------------

Nutritional Yeast



Serving Size: 2 tbsp (8 g)
------------------------------------------
Calories: 30
------------------------------------------
Total Fat: 0.0g (0% 0 % of Daily Value (78 g) )
Sodium: 22mg (1% 1 % of Daily Value (2300 mg) )
Total Carbohydrate: 2.7g (1% 1 % of Daily Value (275 g) )
Fiber: 1.8g (6% 6 % of Daily Value (28 g) )
Net Carbs: 0.9g
Total Sugar: 0.0g
Protein: 4.4g (9% 9 % of Daily Value (50 g) )
------------------------------------------

Oat Flour



Serving Size: 1/4 cup (30 g)
------------------------------------------
Calories: 111
------------------------------------------
Total Fat: 2.1g (3% 3 % of Daily Value (78 g) )
Sodium: 1mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 20.5g (8% 8 % of Daily Value (275 g) )
Fiber: 2.8g (10% 10 % of Daily Value (28 g) )
Net Carbs: 17.7g
Total Sugar: 0.4g
Protein: 4.1g (8% 8 % of Daily Value (50 g) )
------------------------------------------

Olive Oil



Serving Size: 1 tbsp (14 g)
------------------------------------------
Calories: 124
------------------------------------------
Total Fat: 14.0g (18% 18 % of Daily Value (78 g) )
Sodium: 0mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 0.0g (0% 0 % of Daily Value (275 g) )
Protein: 0.0g (0% 0 % of Daily Value (50 g) )
------------------------------------------

Olives



Serving Size: ~5 olives (15 g)
------------------------------------------
Calories: 22
------------------------------------------
Total Fat: 2.3g (3% 3 % of Daily Value (78 g) )
Sodium: 233mg (10% 10 % of Daily Value (2300 mg) )
Total Carbohydrate: 0.6g (0% 0 % of Daily Value (275 g) )
Fiber: 0.5g (2% 2 % of Daily Value (28 g) )
Net Carbs: 0.1g
Total Sugar: 0.1g
Protein: 0.2g (0% 0 % of Daily Value (50 g) )
------------------------------------------

Onions



Serving Size: 1 cup (160 g)
------------------------------------------
Calories: 64
------------------------------------------
Total Fat: 0.2g (0% 0 % of Daily Value (78 g) )
Sodium: 6mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 14.9g (5% 5 % of Daily Value (275 g) )
Fiber: 2.7g (10% 10 % of Daily Value (28 g) )
Net Carbs: 12.2g
Total Sugar: 6.8g
Protein: 1.8g (3% 3 % of Daily Value (50 g) )
------------------------------------------

Pasta (Whole Wheat)



Serving Size: 2 ounces raw (56 g) or ~2/3 cup cooked (110 g)
------------------------------------------
Calories: 197
------------------------------------------
Total Fat: 1.6g (2% 2 % of Daily Value (78 g) )
Sodium: 3mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 41.1g (15% 15 % of Daily Value (275 g) )
Fiber: 5.2g (18% 18 % of Daily Value (28 g) )
Net Carbs: 35.9g
Total Sugar: 1.5g
Protein: 7.8g (16% 16 % of Daily Value (50 g) )
------------------------------------------

Peanuts



Serving Size: 1 ounce, about 47 halves (28 g)
------------------------------------------
Calories: 159
------------------------------------------
Total Fat: 13.8g (18% 18 % of Daily Value (78 g) )
Sodium: 5mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 4.5g (2% 2 % of Daily Value (275 g) )
Fiber: 2.4g (8% 8 % of Daily Value (28 g) )
Net Carbs: 2.1g
Total Sugar: 1.3g
Protein: 7.2g (15% 15 % of Daily Value (50 g) )
------------------------------------------

Peanut Butter



Serving Size: 2 tbsp (32 g)
------------------------------------------
Calories: 188
------------------------------------------
Total Fat: 15.9g (20% 20 % of Daily Value (78 g) )
Sodium: 131mg (6% 6 % of Daily Value (2300 mg) )
Total Carbohydrate: 6.8g (3% 3 % of Daily Value (275 g) )
Fiber: 2.7g (10% 10 % of Daily Value (28 g) )
Net Carbs: 4.1g
Total Sugar: 1.6g
Protein: 7.8g (16% 16 % of Daily Value (50 g) )
------------------------------------------

Pesto



Serving Size: 1/4 cup (60 g)
------------------------------------------
Servings: 23
Calories: 223
------------------------------------------
Total Fat: 21.8g (28% 28 % of Daily Value (78 g) )
Sodium: 617mg (27% 27 % of Daily Value (2300 mg) )
Total Carbohydrate: 4.2g (2% 2 % of Daily Value (275 g) )
Fiber: 1.3g (5% 5 % of Daily Value (28 g) )
Net Carbs: 2.9g
Total Sugar: 1.6g
Protein: 2.5g (5% 5 % of Daily Value (50 g) )
------------------------------------------

Pickles



Serving Size: 1 ounce, about 6 pickles (28 g)
------------------------------------------
Servings: 23
Calories: 3
------------------------------------------
Total Fat: 0.1g (0% 0 % of Daily Value (78 g) )
Sodium: 338mg (15% 15 % of Daily Value (2300 mg) )
Total Carbohydrate: 0.6g (0% 0 % of Daily Value (275 g) )
Fiber: 0.3g (1% 1 % of Daily Value (28 g) )
Net Carbs: 0.3g
Total Sugar: 0.3g
Protein: 0.1g (0% 0 % of Daily Value (50 g) )
------------------------------------------

Pinto Beans



Serving Size: 1/4 cup dry (48 g) or ~3/4 cup canned, drained (150 g)
------------------------------------------
Servings: 23
Calories: 167
------------------------------------------
Total Fat: 0.6g (1% 1 % of Daily Value (78 g) )
Sodium: 6mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 30.0g (11% 11 % of Daily Value (275 g) )
Fiber: 7.4g (26% 26 % of Daily Value (28 g) )
Net Carbs: 22.6g
Total Sugar: 1.0g
Protein: 10.3g (21% 21 % of Daily Value (50 g) )
------------------------------------------

Pistachios



Serving Size: 1 ounce, about 47 nuts (28 g)
------------------------------------------
Servings: 23
Calories: 157
------------------------------------------
Total Fat: 12.7g (16% 16 % of Daily Value (78 g) )
Sodium: 0mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 7.6g (3% 3 % of Daily Value (275 g) )
Fiber: 3.0g (11% 11 % of Daily Value (28 g) )
Net Carbs: 4.6g
Total Sugar: 2.1g
Protein: 5.6g (11% 11 % of Daily Value (50 g) )
------------------------------------------

Popcorn (Plain Kernels)



Serving Size: 3 tbsp unpopped (40 g) or 7.5 cups popped (40 g)
------------------------------------------
Calories: 154
------------------------------------------
Total Fat: 1.8g (2% 2 % of Daily Value (78 g) )
Sodium: 65mg (3% 3 % of Daily Value (2300 mg) )
Total Carbohydrate: 31.0g (11% 11 % of Daily Value (275 g) )
Fiber: 5.8g (20% 20 % of Daily Value (28 g) )
Net Carbs: 25.2g
Total Sugar: 0.3g
Protein: 5.2g (10% 10 % of Daily Value (50 g) )
------------------------------------------

Powdered Peanut Butter: Great Value



Serving Size: 2 tbsp (12 g)
------------------------------------------
Calories: 53
------------------------------------------
Total Fat: 1.5g (2% 2 % of Daily Value (78 g) )
Sodium: 0mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 3.8g (1% 1 % of Daily Value (275 g) )
Fiber: 1.9g (7% 7 % of Daily Value (28 g) )
Net Carbs: 1.9g
Total Sugar: 0.8g
Protein: 6.8g (13% 13 % of Daily Value (50 g) )
------------------------------------------

Pumpkin Puree



Serving Size: 1/2 cup (120 g)
------------------------------------------
Calories: 61
------------------------------------------
Total Fat: 3.4g (5% 5 % of Daily Value (78 g) )
Sodium: 158mg (7% 7 % of Daily Value (2300 mg) )
Total Carbohydrate: 8.1g (2% 2 % of Daily Value (275 g) )
Fiber: 0.6g (2% 2 % of Daily Value (28 g) )
Net Carbs: 7.5g
Total Sugar: 3.4g
Protein: 1.3g (2% 2 % of Daily Value (50 g) )
------------------------------------------

Pumpkin Seeds



Serving Size: 1 ounce, about 250 kernels (28 g)
------------------------------------------
Calories: 157
------------------------------------------
Total Fat: 13.7g (18% 18 % of Daily Value (78 g) )
Sodium: 2mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 3.0g (1% 1 % of Daily Value (275 g) )
Fiber: 1.7g (6% 6 % of Daily Value (28 g) )
Net Carbs: 1.3g
Total Sugar: 0.4g
Protein: 8.5g (17% 17 % of Daily Value (50 g) )
------------------------------------------

Quick Oats



Serving Size: 1/2 cup (40 g)
------------------------------------------
Calories: 148
------------------------------------------
Total Fat: 2.7g (4% 4 % of Daily Value (78 g) )
Sodium: 1mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 27.3g (10% 10 % of Daily Value (275 g) )
Fiber: 3.8g (14% 14 % of Daily Value (28 g) )
Net Carbs: 23.5g
Total Sugar: 0.6g
Protein: 5.5g (11% 11 % of Daily Value (50 g) )
------------------------------------------

Quinoa



Serving Size: 1/4 cup raw (43 g) or ~3/4 cup cooked (125 g)
------------------------------------------
Calories: 158
------------------------------------------
Total Fat: 2.6g (3% 3 % of Daily Value (78 g) )
Sodium: 2mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 27.6g (10% 10 % of Daily Value (275 g) )
Fiber: 3.0g (11% 11 % of Daily Value (28 g) )
Net Carbs: 24.6g
Protein: 6.1g (12% 12 % of Daily Value (50 g) )
------------------------------------------

Raisins



Serving Size: 1/2 cup (40 g)
------------------------------------------
Calories: 120
------------------------------------------
Total Fat: 0.1g (0% 0 % of Daily Value (78 g) )
Sodium: 10mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 31.7g (12% 12 % of Daily Value (275 g) )
Fiber: 1.8g (6% 6 % of Daily Value (28 g) )
Net Carbs: 29.9g
Total Sugar: 26.1g
Protein: 1.3g (3% 3 % of Daily Value (50 g) )
------------------------------------------

Red Lentils



Serving Size: 1/4 cup raw (48 g) or ~3/4 cup cooked (120 g)
------------------------------------------
Calories: 172
------------------------------------------
Total Fat: 1.0g (1% 1 % of Daily Value (78 g) )
Sodium: 3mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 30.3g (11% 11 % of Daily Value (275 g) )
Fiber: 5.2g (19% 19 % of Daily Value (28 g) )
Net Carbs: 25.1g
Total Sugar: 0.0g
Protein: 11.5g (23% 23 % of Daily Value (50 g) )
------------------------------------------

Rice (Brown)



Serving Size: 1/4 cup raw (46 g) or ~3/4 cup cooked (130 g)
------------------------------------------
Calories: 169
------------------------------------------
Total Fat: 1.5g (2% 2 % of Daily Value (78 g) )
Sodium: 2mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 35.1g (13% 13 % of Daily Value (275 g) )
Fiber: 1.7g (6% 6 % of Daily Value (28 g) )
Net Carbs: 33.4g
Total Sugar: 0.3g
Protein: 3.5g (7% 7 % of Daily Value (50 g) )
------------------------------------------

Romaine Lettuce



Serving Size: 1 cup shredded (47 g)
------------------------------------------
Calories: 8
------------------------------------------
Total Fat: 0.1g (0% 0 % of Daily Value (78 g) )
Sodium: 4mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 1.5g (0% 0 % of Daily Value (275 g) )
Fiber: 1.0g (4% 4 % of Daily Value (28 g) )
Net Carbs: 0.5g
Total Sugar: 0.6g
Protein: 0.6g (1% 1 % of Daily Value (50 g) )
------------------------------------------

Salmon



Serving Size: 3.5 ounces raw (100 g) or ~3 ounces cooked (85 g)
------------------------------------------
Calories: 142
------------------------------------------
Total Fat: 6.3g (8% 8 % of Daily Value (78 g) )
Sodium: 44mg (2% 2 % of Daily Value (2300 mg) )
Total Carbohydrate: 0.0g (0% 0 % of Daily Value (275 g) )
Protein: 19.8g (40% 40 % of Daily Value (50 g) )
------------------------------------------

Salsa



Serving Size: 2 tbsp (30 g)
------------------------------------------
Servings: 24
Calories: 11
------------------------------------------
Total Fat: 0.0g (0% 0 % of Daily Value (78 g) )
Sodium: 145mg (6% 6 % of Daily Value (2300 mg) )
Total Carbohydrate: 2.1g (1% 1 % of Daily Value (275 g) )
Fiber: 0.0g (0% 0 % of Daily Value (28 g) )
Net Carbs: 2.1g
Total Sugar: 1.1g
Protein: 0.0g (0% 0 % of Daily Value (50 g) )
------------------------------------------

Sauerkraut



Serving Size: 2 tbsp (30 g)
------------------------------------------
Servings: 24
Calories: 6
------------------------------------------
Total Fat: 0.0g (0% 0 % of Daily Value (78 g) )
Sodium: 198mg (9% 9 % of Daily Value (2300 mg) )
Total Carbohydrate: 1.3g (1% 1 % of Daily Value (275 g) )
Fiber: 0.9g (3% 3 % of Daily Value (28 g) )
Net Carbs: 0.4g
Total Sugar: 0.5g
Protein: 0.3g (1% 1 % of Daily Value (50 g) )
------------------------------------------

Shredded Cheese (Low Moisture Part Skim Mozzarella)



Serving Size: 1 ounce (28 g)
------------------------------------------
Servings: 24
Calories: 84
------------------------------------------
Total Fat: 6.2g (8% 8 % of Daily Value (78 g) )
Sodium: 136mg (6% 6 % of Daily Value (2300 mg) )
Total Carbohydrate: 0.7g (0% 0 % of Daily Value (275 g) )
Fiber: 0.0g (0% 0 % of Daily Value (28 g) )
Net Carbs: 0.7g
Total Sugar: 0.0g
Protein: 6.2g (12% 12 % of Daily Value (50 g) )
------------------------------------------

Shredded Cheese (Mexican Mix)



Serving Size: 1 ounce (28 g)
------------------------------------------
Servings: 24
Calories: 110
------------------------------------------
Total Fat: 9.0g (11% 11 % of Daily Value (78 g) )
Sodium: 180mg (8% 8 % of Daily Value (2300 mg) )
Total Carbohydrate: 1.0g (0% 0 % of Daily Value (275 g) )
Fiber: 0.0g (0% 0 % of Daily Value (28 g) )
Net Carbs: 1.0g
Total Sugar: 0.0g
Protein: 7.0g (14% 14 % of Daily Value (50 g) )
------------------------------------------

Skim Milk



Serving Size: 1 cup (244 g)
------------------------------------------
Servings: 24
Calories: 83
------------------------------------------
Total Fat: 0.2g (0% 0 % of Daily Value (78 g) )
Sodium: 102mg (5% 5 % of Daily Value (2300 mg) )
Total Carbohydrate: 12.1g (5% 5 % of Daily Value (275 g) )
Fiber: 0.0g (0% 0 % of Daily Value (28 g) )
Net Carbs: 12.1g
Total Sugar: 12.4g
Protein: 8.2g (17% 17 % of Daily Value (50 g) )
------------------------------------------

Soy Sauce (Low Sodium, Gluten Free)



Serving Size: 1 tbsp (14 g)
------------------------------------------
Servings: 24
Calories: 8
------------------------------------------
Total Fat: 0.0g (0% 0 % of Daily Value (78 g) )
Sodium: 584mg (25% 25 % of Daily Value (2300 mg) )
Total Carbohydrate: 0.8g (0% 0 % of Daily Value (275 g) )
Fiber: 0.1g (0% 0 % of Daily Value (28 g) )
Net Carbs: 0.7g
Total Sugar: 0.2g
Protein: 1.5g (3% 3 % of Daily Value (50 g) )
------------------------------------------

Spinach (Fresh)



Serving Size: 1 cup (30 g)
------------------------------------------
Servings: 24
Calories: 7
------------------------------------------
Total Fat: 0.1g (0% 0 % of Daily Value (78 g) )
Sodium: 24mg (1% 1 % of Daily Value (2300 mg) )
Total Carbohydrate: 1.1g (0% 0 % of Daily Value (275 g) )
Fiber: 0.7g (2% 2 % of Daily Value (28 g) )
Net Carbs: 0.4g
Total Sugar: 0.1g
Protein: 0.9g (2% 2 % of Daily Value (50 g) )
------------------------------------------

Spinach (Frozen)



Serving Size: 3 ounces (85 g)
------------------------------------------
Servings: 24
Calories: 25
------------------------------------------
Total Fat: 0.5g (1% 1 % of Daily Value (78 g) )
Sodium: 63mg (3% 3 % of Daily Value (2300 mg) )
Total Carbohydrate: 3.6g (2% 2 % of Daily Value (275 g) )
Fiber: 2.5g (9% 9 % of Daily Value (28 g) )
Net Carbs: 1.1g
Total Sugar: 0.6g
Protein: 3.1g (6% 6 % of Daily Value (50 g) )
------------------------------------------

Strawberries (Frozen)



Serving Size: 1 cup (140 g)
------------------------------------------
Servings: 24
Calories: 45
------------------------------------------
Total Fat: 0.4g (0% 0 % of Daily Value (78 g) )
Sodium: 1mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 10.8g (4% 4 % of Daily Value (275 g) )
Fiber: 2.8g (10% 10 % of Daily Value (28 g) )
Net Carbs: 8.0g
Total Sugar: 6.8g
Protein: 0.9g (1% 1 % of Daily Value (50 g) )
------------------------------------------

Sugar



Serving Size: 1 tsp (4 g)
------------------------------------------
Servings: 24
Calories: 15
------------------------------------------
Total Fat: 0.0g (0% 0 % of Daily Value (78 g) )
Sodium: 0mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 4.0g (1% 1 % of Daily Value (275 g) )
Fiber: 0.0g (0% 0 % of Daily Value (28 g) )
Net Carbs: 4.0g
Total Sugar: 4.0g
Protein: 0.0g (0% 0 % of Daily Value (50 g) )
------------------------------------------

Sunflower Seeds



Serving Size: 1 ounce, about 400 kernels (28 g)
------------------------------------------
Servings: 24
Calories: 164
------------------------------------------
Total Fat: 14.4g (18% 18 % of Daily Value (78 g) )
Sodium: 3mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 5.6g (2% 2 % of Daily Value (275 g) )
Fiber: 2.4g (9% 9 % of Daily Value (28 g) )
Net Carbs: 3.2g
Total Sugar: 0.7g
Protein: 5.8g (12% 12 % of Daily Value (50 g) )
------------------------------------------

Sweet Potato



Serving Size: 1 medium (130 g)
------------------------------------------
Servings: 24
Calories: 112
------------------------------------------
Total Fat: 0.1g (0% 0 % of Daily Value (78 g) )
Sodium: 72mg (3% 3 % of Daily Value (2300 mg) )
Total Carbohydrate: 26.2g (9% 9 % of Daily Value (275 g) )
Fiber: 3.9g (14% 14 % of Daily Value (28 g) )
Net Carbs: 22.3g
Total Sugar: 5.4g
Protein: 2.0g (4% 4 % of Daily Value (50 g) )
------------------------------------------

Sweet Potato Puree



Serving Size: 1/2 cup (123 g)
------------------------------------------
Servings: 24
Calories: 111
------------------------------------------
Total Fat: 0.2g (0% 0 % of Daily Value (78 g) )
Sodium: 44mg (2% 2 % of Daily Value (2300 mg) )
Total Carbohydrate: 25.5g (10% 10 % of Daily Value (275 g) )
Fiber: 4.1g (15% 15 % of Daily Value (28 g) )
Net Carbs: 21.4g
Total Sugar: 8.0g
Protein: 2.5g (5% 5 % of Daily Value (50 g) )
------------------------------------------

Tilapia



Serving Size: 3.5 ounces raw (100 g) or ~3 ounces cooked (85 g)
------------------------------------------
Calories: 96
------------------------------------------
Total Fat: 1.7g (2% 2 % of Daily Value (78 g) )
Sodium: 52mg (2% 2 % of Daily Value (2300 mg) )
Total Carbohydrate: 0.0g (0% 0 % of Daily Value (275 g) )
Protein: 20.1g (40% 40 % of Daily Value (50 g) )
------------------------------------------

Tofu



Serving Size: 3 ounces raw (85 g)
------------------------------------------
Calories: 65
------------------------------------------
Total Fat: 4.1g (5% 5 % of Daily Value (78 g) )
Sodium: 6mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 1.6g (1% 1 % of Daily Value (275 g) )
Fiber: 0.3g (1% 1 % of Daily Value (28 g) )
Net Carbs: 1.3g
Total Sugar: 0.5g
Protein: 6.9g (14% 14 % of Daily Value (50 g) )
------------------------------------------

Tomatoes



Serving Size: 1 cup (152 g)
------------------------------------------
Calories: 41
------------------------------------------
Total Fat: 1.0g (2% 2 % of Daily Value (78 g) )
Sodium: 9mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 8.4g (3% 3 % of Daily Value (275 g) )
Fiber: 3.2g (12% 12 % of Daily Value (28 g) )
Net Carbs: 5.2g
Protein: 1.3g (3% 3 % of Daily Value (50 g) )
------------------------------------------

Tomato Sauce (Canned, Unsweetened)



Serving Size: 1/4 cup (63 g)
------------------------------------------
Calories: 15
------------------------------------------
Total Fat: 0.2g (0% 0 % of Daily Value (78 g) )
Sodium: 299mg (13% 13 % of Daily Value (2300 mg) )
Total Carbohydrate: 3.3g (1% 1 % of Daily Value (275 g) )
Fiber: 0.9g (3% 3 % of Daily Value (28 g) )
Net Carbs: 2.4g
Total Sugar: 2.2g
Protein: 0.8g (1% 1 % of Daily Value (50 g) )
------------------------------------------

Tortilla Chips



Serving Size: 1 ounce, about 10 chips (28 g)
------------------------------------------
Calories: 139
------------------------------------------
Total Fat: 6.3g (8% 8 % of Daily Value (78 g) )
Sodium: 87mg (4% 4 % of Daily Value (2300 mg) )
Total Carbohydrate: 18.9g (7% 7 % of Daily Value (275 g) )
Fiber: 1.3g (5% 5 % of Daily Value (28 g) )
Net Carbs: 17.6g
Total Sugar: 0.3g
Protein: 1.9g (4% 4 % of Daily Value (50 g) )
------------------------------------------

Vital Wheat Gluten



Serving Size: 1/4 cup (30 g)
------------------------------------------
Calories: 111
------------------------------------------
Total Fat: 0.6g (1% 1 % of Daily Value (78 g) )
Sodium: 9mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 4.1g (2% 2 % of Daily Value (275 g) )
Fiber: 0.2g (1% 1 % of Daily Value (28 g) )
Net Carbs: 3.9g
Total Sugar: 0.0g
Protein: 22.6g (45% 45 % of Daily Value (50 g) )
------------------------------------------

Walnuts



Serving Size: 1 ounce, abotu 15 nuts (28 g)
------------------------------------------
Calories: 183
------------------------------------------
Total Fat: 18.3g (24% 24 % of Daily Value (78 g) )
Sodium: 1mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 3.8g (1% 1 % of Daily Value (275 g) )
Fiber: 1.9g (7% 7 % of Daily Value (28 g) )
Net Carbs: 1.9g
Total Sugar: 0.7g
Protein: 4.3g (8% 8 % of Daily Value (50 g) )
------------------------------------------

Watermelon



Serving Size: 1 cup (152 g)
------------------------------------------
Calories: 46
------------------------------------------
Total Fat: 0.2g (0% 0 % of Daily Value (78 g) )
Sodium: 2mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 11.5g (5% 5 % of Daily Value (275 g) )
Fiber: 0.6g (2% 2 % of Daily Value (28 g) )
Net Carbs: 10.9g
Total Sugar: 9.4g
Protein: 0.9g (2% 2 % of Daily Value (50 g) )
------------------------------------------

Whey Protein Powder: Nutricost, Unflavored



Serving Size: 1 scoop (30 g)
------------------------------------------
Calories: 109
------------------------------------------
Total Fat: 1.8g (2% 2 % of Daily Value (78 g) )
Sodium: 59mg (3% 3 % of Daily Value (2300 mg) )
Total Carbohydrate: 0.9g (0% 0 % of Daily Value (275 g) )
Fiber: 0.0g (0% 0 % of Daily Value (28 g) )
Net Carbs: 0.9g
Total Sugar: 0.9g
Protein: 22.7g (46% 46 % of Daily Value (50 g) )
------------------------------------------

Yellow Squash



Serving Size: 1 cup (115 g)
------------------------------------------
Calories: 22
------------------------------------------
Total Fat: 0.3g (0% 0 % of Daily Value (78 g) )
Sodium: 2mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 4.5g (1% 1 % of Daily Value (275 g) )
Fiber: 1.2g (5% 5 % of Daily Value (28 g) )
Net Carbs: 3.3g
Total Sugar: 3.3g
Protein: 1.2g (2% 2 % of Daily Value (50 g) )
------------------------------------------

Yogurt (Plain, Nonfat, Greek)



Serving Size: 2/3 cup (170 g)
------------------------------------------
Calories: 100
------------------------------------------
Total Fat: 0.6g (0% 0 % of Daily Value (78 g) )
Sodium: 61mg (3% 3 % of Daily Value (2300 mg) )
Total Carbohydrate: 6.1g (2% 2 % of Daily Value (275 g) )
Fiber: 0.0g (0% 0 % of Daily Value (28 g) )
Net Carbs: 6.1g
Total Sugar: 5.5g
Protein: 17.5g (36% 36 % of Daily Value (50 g) )
------------------------------------------

Zucchini



Serving Size: 1 cup (113 g)
------------------------------------------
Calories: 19
------------------------------------------
Total Fat: 0.4g (0% 0 % of Daily Value (78 g) )
Sodium: 9mg (0% 0 % of Daily Value (2300 mg) )
Total Carbohydrate: 3.5g (1% 1 % of Daily Value (275 g) )
Fiber: 1.1g (5% 5 % of Daily Value (28 g) )
Net Carbs: 2.4g
Total Sugar: 2.8g
Protein: 1.4g (2% 2 % of Daily Value (50 g) )
------------------------------------------
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