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 %)
Sodium: 0mg (0 %)
Total Carbohydrate: 6.0g (2 %)
 Fiber: 3.5g (13 %)
 Net Carbs: 2.5g
 Total Sugar: 1.2g
Protein: 5.9g (12 %)
------------------------------------------

Almond Flour



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

Almond Milk (Unsweetened)



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

Apple



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

Applesauce (Unsweetened)



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

Avocado



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

Baby Carrots



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

Balsamic Vinegar



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

Banana



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

Barbeque Sauce: Sweet Baby Ray's



Serving Size: 2 tbsp (37 g)
------------------------------------------
Calories: 70
------------------------------------------
Total Fat: 0.0g (0 %)
Sodium: 300mg (13 %)
Total Carbohydrate: 18.0g (7 %)
 Fiber: 0.0g (0 %)
 Net Carbs: 18.0g
 Total Sugar: 16.0g
Protein: 0.0g (0 %)
------------------------------------------

Beets

 

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

Bell Pepper



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

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 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 29.9g (11 %)
 Fiber: 7.4g (26 %)
 Net Carbs: 22.5g
 Total Sugar: 1.0g
Protein: 10.4g (21 %)
------------------------------------------

Blueberries (Frozen)



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

Brazil Nuts



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

Breadcrumbs: Italian Style



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

Broccoli (Frozen)



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

Butter (Unsalted)



Serving Size: 1 tbsp (14 g)
------------------------------------------
Calories: 100
------------------------------------------
Total Fat: 11.4g (15 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 0.0g (0 %)
Protein: 0.1g (0 %)
------------------------------------------

Caesar Dressing: Ken's Steak House



Serving Size: 2 tbsp (29 g)
------------------------------------------
Calories: 157
------------------------------------------
Total Fat: 16.8g (21 %)
Sodium: 351mg (15 %)
Total Carbohydrate: 1.0g (0 %)
 Fiber: 0.1g (1 %)
 Net Carbs: 0.9g
 Total Sugar: 0.8g
Protein: 0.6g (1 %)
------------------------------------------

Casein Protein Powder: Nutricost, Unflavored



Serving Size: 1 scoop (30 g)
------------------------------------------
Calories: 110
------------------------------------------
Total Fat: 0.0g (0 %)
Sodium: 25mg (1 %)
Total Carbohydrate: 0.0g (0 %)
Protein: 24.0g (48 %)
------------------------------------------

Cashews



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

Cauliflower (Frozen)



Serving Size: 3 ounces (85 g)
------------------------------------------
Calories: 21
------------------------------------------
Total Fat: 0.2g (0 %)
Sodium: 26mg (1 %)
Total Carbohydrate: 4.2g (2 %)
 Fiber: 1.7g (6 %)
 Net Carbs: 2.5g
 Total Sugar: 1.6g
Protein: 1.6g (3 %)
------------------------------------------

Celery



Serving Size: 1 cup (101 g)
------------------------------------------
Calories: 14
------------------------------------------
Total Fat: 0.2g (0 %)
Sodium: 81mg (3 %)
Total Carbohydrate: 3.0g (1 %)
 Fiber: 1.6g (6 %)
 Net Carbs: 1.4g
 Total Sugar: 1.4g
Protein: 0.7g (1 %)
------------------------------------------

Chia Seeds



Serving Size: 1 ounce (28 g)
------------------------------------------
Calories: 135
------------------------------------------
Total Fat: 8.6g (11 %)
Sodium: 4mg (0 %)
Total Carbohydrate: 11.8g (4 %)
 Fiber: 9.6g (34 %)
 Net Carbs: 2.2g
 Total Sugar: 0.0g
Protein: 4.6g (9 %)
------------------------------------------

Chicken Breast (Boneless Skinless)

 

Serving Size: 4 ounces raw (113 g) or ~3 ounces cooked (85 g)
------------------------------------------
Calories: 136
------------------------------------------
Total Fat: 3.0g (3 %)
Sodium: 51mg (2 %)
Total Carbohydrate: 0.0g (0 %)
Protein: 25.4g (51 %)
------------------------------------------

Chicken Thighs (Boneless Skinless)

 

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

Chickpeas

 

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

Chocolate Chips: Semi-Sweet



Serving Size: 1 tbsp, about 30 chips (15 g)
------------------------------------------
Calories: 72
------------------------------------------
Total Fat: 4.5g (6 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 9.6g (3 %)
 Fiber: 0.9g (3 %)
 Net Carbs: 8.7g
 Total Sugar: 8.2g
Protein: 0.6g (1 %)
------------------------------------------

Cocoa Powder



Serving Size: 1 tbsp (5 g)
------------------------------------------
Calories: 11
------------------------------------------
Total Fat: 0.7g (1 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 2.9g (1 %)
 Fiber: 1.9g (7 %)
 Net Carbs: 1.0g
 Total Sugar: 0.1g
Protein: 1.0g (2 %)
------------------------------------------

Coconut Flakes (Unsweetened)



Serving Size: 3 tbsp (15 g)
------------------------------------------
Calories: 100
------------------------------------------
Total Fat: 8.7g (11 %)
Sodium: 0mg (0 %)
Total Carbohydrate: 5.0g (2 %)
 Fiber: 2.5g (9 %)
 Net Carbs: 2.5g
 Total Sugar: 0.0g
Protein: 0.0g (0 %)
------------------------------------------

Coconut Flour



Serving Size: 2 tbsp (14 g)
------------------------------------------
Calories: 56
------------------------------------------
Total Fat: 1.9g (2 %)
Total Carbohydrate: 8.4g (3 %)
 Fiber: 4.7g (17 %)
 Net Carbs: 3.7g
 Total Sugar: 2.8g
Protein: 2.8g (6 %)
------------------------------------------

Cottage Cheese (Nonfat)



Serving Size: 1/2 cup (113 g)
------------------------------------------
Calories: 81
------------------------------------------
Total Fat: 0.3g (0 %)
Sodium: 420mg (18 %)
Total Carbohydrate: 7.5g (2 %)
 Fiber: 0.0g (0 %)
 Net Carbs: 7.5g
 Total Sugar: 2.1g
Protein: 11.7g (24 %)
------------------------------------------

Corn (Frozen)



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

Cornmeal



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

Corn Starch



Serving Size: 1 tbsp (8 g)
------------------------------------------
Calories: 30
------------------------------------------
Total Fat: 0.0g (0 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 7.3g (3 %)
 Fiber: 0.1g (0 %)
 Net Carbs: 7.2g
 Total Sugar: 0.0g
Protein: 0.0g (0 %)
------------------------------------------

Couscous

 

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

Couscous (Pearl)

 

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

Dates (Pitted)



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

Eggs



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

Eggplant



Serving Size: 3.5 ounces (100 g)
------------------------------------------
Calories: 25
------------------------------------------
Total Fat: 0.2g (0 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 5.9g (2 %)
 Fiber: 3.0g (11 %)
 Net Carbs: 2.9g
 Total Sugar: 3.5g
Protein: 1.0g (2 %)
------------------------------------------

Egg Whites



Serving Size: 3 tbsp (46 g)
------------------------------------------
Calories: 24
------------------------------------------
Total Fat: 0.1g (0 %)
Sodium: 76mg (3 %)
Total Carbohydrate: 0.3g (0 %)
 Fiber: 0.0g (0 %)
 Net Carbs: 0.3g
 Total Sugar: 0.3g
Protein: 5.0g (10 %)
------------------------------------------

Feta Cheese



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

Flaxseed (Ground)



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

Flour (Whole Wheat)



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

Grated Cheese: Parmesan



Serving Size: 2 tsp (5 g)
------------------------------------------
Calories: 21
------------------------------------------
Total Fat: 1.4g (2 %)
Sodium: 88mg (4 %)
Total Carbohydrate: 0.6g (0 %)
 Fiber: 0.0g (0 %)
 Net Carbs: 0.6g
 Total Sugar: 0.0g
Protein: 1.5g (3 %)
------------------------------------------

Gochujang



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

Graham Crackers: Honey



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

Grapes



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

Ground Beef (93/7)

 

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

Ground Chicken

 

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

Ground Turkey (93/7)

 

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

Honey



Serving Size: 1 tbsp (21 g)
------------------------------------------
Calories: 64
------------------------------------------
Total Fat: 0.0g (0 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 17.3g (6 %)
 Fiber: 0.0g (0 %)
 Net Carbs: 17.3g
 Total Sugar: 17.2g
Protein: 0.1g (0 %)
------------------------------------------

Hot Sauce: Frank's RedHot



Serving Size: 1 tsp (5 g)
------------------------------------------
Calories: 1
------------------------------------------
Total Fat: 0.0g (0 %)
Sodium: 130mg (6 %)
Total Carbohydrate: 0.0g (0 %)
Protein: 0.1g (0 %)
------------------------------------------

Jelly: Smucker's



Serving Size: 1 tbsp (21 g)
------------------------------------------
Calories: 56
------------------------------------------
Total Fat: 0.0g (0 %)
Sodium: 6mg (0 %)
Total Carbohydrate: 14.7g (5 %)
 Fiber: 0.2g (1 %)
 Net Carbs: 14.5g
 Total Sugar: 10.8g
Protein: 0.0g (0 %)
------------------------------------------

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 %)
Sodium: 6mg (0 %)
Total Carbohydrate: 28.2g (10 %)
 Fiber: 7.0g (25 %)
 Net Carbs: 21.2g
 Total Sugar: 1.0g
Protein: 10.4g (21 %)
------------------------------------------

Kimchi



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

Macadamia Nuts



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

Mangos (Frozen)



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

Marmite: Yeast Extract



Serving Size: 1/2 tsp (4 g)
------------------------------------------
Calories: 10
------------------------------------------
Sodium: 200mg (9 %)
Total Carbohydrate: 0.0g (0 %)
Protein: 2.0g (4 %)
------------------------------------------

Mushrooms (White)



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

Mustard (Dijon)



Serving Size: 1 tsp (5 g)
------------------------------------------
Calories: 3
------------------------------------------
Total Fat: 0.2g (0 %)
Sodium: 55mg (2 %)
Total Carbohydrate: 0.3g (0 %)
 Fiber: 0.2g (1 %)
 Net Carbs: 0.1g
 Total Sugar: 0.1g
Protein: 0.2g (0 %)
------------------------------------------

Nutritional Yeast



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

Oat Flour



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

Olive Oil



Serving Size: 1 tbsp (14 g)
------------------------------------------
Calories: 124
------------------------------------------
Total Fat: 14.0g (18 %)
Sodium: 0mg (0 %)
Total Carbohydrate: 0.0g (0 %)
Protein: 0.0g (0 %)
------------------------------------------

Olives



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

Onions



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

Pasta (Whole Wheat)

 

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

Peanuts



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

Peanut Butter



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

Pesto



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

Pickles



Serving Size: 1 ounce, about 6 pickles (28 g)
------------------------------------------
Calories: 3
------------------------------------------
Total Fat: 0.1g (0 %)
Sodium: 338mg (15 %)
Total Carbohydrate: 0.6g (0 %)
 Fiber: 0.3g (1 %)
 Net Carbs: 0.3g
 Total Sugar: 0.3g
Protein: 0.1g (0 %)
------------------------------------------

Pinto Beans

 

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

Pistachios



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

Popcorn (Plain Kernels)

 

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

Powdered Peanut Butter: Great Value



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

Pumpkin Puree



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

Pumpkin Seeds



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

Quick Oats



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

Quinoa

 

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

Raisins



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

Red Lentils

 

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

Rice (Brown)

 

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

Romaine Lettuce



Serving Size: 1 cup shredded (47 g)
------------------------------------------
Calories: 8
------------------------------------------
Total Fat: 0.1g (0 %)
Sodium: 4mg (0 %)
Total Carbohydrate: 1.5g (0 %)
 Fiber: 1.0g (4 %)
 Net Carbs: 0.5g
 Total Sugar: 0.6g
Protein: 0.6g (1 %)
------------------------------------------

Salmon

 

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

Salsa



Serving Size: 2 tbsp (30 g)
------------------------------------------
Calories: 11
------------------------------------------
Total Fat: 0.0g (0 %)
Sodium: 145mg (6 %)
Total Carbohydrate: 2.1g (1 %)
 Fiber: 0.0g (0 %)
 Net Carbs: 2.1g
 Total Sugar: 1.1g
Protein: 0.0g (0 %)
------------------------------------------

Sauerkraut



Serving Size: 2 tbsp (30 g)
------------------------------------------
Calories: 6
------------------------------------------
Total Fat: 0.0g (0 %)
Sodium: 198mg (9 %)
Total Carbohydrate: 1.3g (1 %)
 Fiber: 0.9g (3 %)
 Net Carbs: 0.4g
 Total Sugar: 0.5g
Protein: 0.3g (1 %)
------------------------------------------

Shredded Cheese (Low Moisture Part Skim Mozzarella)



Serving Size: 1 ounce (28 g)
------------------------------------------
Calories: 85
------------------------------------------
Total Fat: 5.5g (7 %)
Sodium: 191mg (8 %)
Total Carbohydrate: 2.3g (1 %)
 Fiber: 0.0g (0 %)
 Net Carbs: 2.3g
 Total Sugar: 0.6g
Protein: 6.6g (13 %)
------------------------------------------

Shredded Cheese (Mexican Mix)



Serving Size: 1 ounce (28 g)
------------------------------------------
Calories: 110
------------------------------------------
Total Fat: 9.0g (11 %)
Sodium: 180mg (8 %)
Total Carbohydrate: 1.0g (0 %)
 Fiber: 0.0g (0 %)
 Net Carbs: 1.0g
 Total Sugar: 0.0g
Protein: 7.0g (14 %)
------------------------------------------

Skim Milk



Serving Size: 1 cup (244 g)
------------------------------------------
Calories: 83
------------------------------------------
Total Fat: 0.2g (0 %)
Sodium: 102mg (5 %)
Total Carbohydrate: 12.1g (5 %)
 Fiber: 0.0g (0 %)
 Net Carbs: 12.1g
 Total Sugar: 12.4g
Protein: 8.2g (17 %)
------------------------------------------

Soy Sauce (Low Sodium, Gluten Free)



Serving Size: 1 tbsp (14 g)
------------------------------------------
Calories: 8
------------------------------------------
Total Fat: 0.0g (0 %)
Sodium: 584mg (25 %)
Total Carbohydrate: 0.8g (0 %)
 Fiber: 0.1g (0 %)
 Net Carbs: 0.7g
 Total Sugar: 0.2g
Protein: 1.5g (3 %)
------------------------------------------

Spinach (Fresh)



Serving Size: 1 cup (30 g)
------------------------------------------
Calories: 7
------------------------------------------
Total Fat: 0.1g (0 %)
Sodium: 24mg (1 %)
Total Carbohydrate: 1.1g (0 %)
 Fiber: 0.7g (2 %)
 Net Carbs: 0.4g
 Total Sugar: 0.1g
Protein: 0.9g (2 %)
------------------------------------------

Spinach (Frozen)



Serving Size: 3 ounces (85 g)
------------------------------------------
Calories: 25
------------------------------------------
Total Fat: 0.5g (1 %)
Sodium: 63mg (3 %)
Total Carbohydrate: 3.6g (2 %)
 Fiber: 2.5g (9 %)
 Net Carbs: 1.1g
 Total Sugar: 0.6g
Protein: 3.1g (6 %)
------------------------------------------

Strawberries (Frozen)



Serving Size: 1 cup (140 g)
------------------------------------------
Calories: 45
------------------------------------------
Total Fat: 0.4g (0 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 10.8g (4 %)
 Fiber: 2.8g (10 %)
 Net Carbs: 8.0g
 Total Sugar: 6.8g
Protein: 0.9g (1 %)
------------------------------------------

Sugar



Serving Size: 1 tsp (4 g)
------------------------------------------
Calories: 15
------------------------------------------
Total Fat: 0.0g (0 %)
Sodium: 0mg (0 %)
Total Carbohydrate: 4.0g (1 %)
 Fiber: 0.0g (0 %)
 Net Carbs: 4.0g
 Total Sugar: 4.0g
Protein: 0.0g (0 %)
------------------------------------------

Sunflower Seeds



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

Sweet Potato

 

Serving Size: 1 medium (130 g)
------------------------------------------
Calories: 112
------------------------------------------
Total Fat: 0.1g (0 %)
Sodium: 72mg (3 %)
Total Carbohydrate: 26.2g (9 %)
 Fiber: 3.9g (14 %)
 Net Carbs: 22.3g
 Total Sugar: 5.4g
Protein: 2.0g (4 %)
------------------------------------------

Sweet Potato Puree



Serving Size: 1/2 cup (123 g)
------------------------------------------
Calories: 111
------------------------------------------
Total Fat: 0.2g (0 %)
Sodium: 44mg (2 %)
Total Carbohydrate: 25.5g (10 %)
 Fiber: 4.1g (15 %)
 Net Carbs: 21.4g
 Total Sugar: 8.0g
Protein: 2.5g (5 %)
------------------------------------------

Tilapia

 

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

Tofu

 

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

Tomatoes



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

Tomato Sauce (Canned, Unsweetened)



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

Tortilla Chips



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

Vital Wheat Gluten



Serving Size: 1/4 cup (30 g)
------------------------------------------
Calories: 111
------------------------------------------
Total Fat: 0.6g (1 %)
Sodium: 9mg (0 %)
Total Carbohydrate: 4.1g (2 %)
 Fiber: 0.2g (1 %)
 Net Carbs: 3.9g
 Total Sugar: 0.0g
Protein: 22.5g (45 %)
------------------------------------------

Walnuts



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

Watermelon



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

Whey Protein Powder: Nutricost, Unflavored



Serving Size: 1 scoop (30 g)
------------------------------------------
Calories: 118
------------------------------------------
Total Fat: 2.7g (4 %)
Sodium: 59mg (3 %)
Total Carbohydrate: 0.9g (0 %)
 Fiber: 0.0g (0 %)
 Net Carbs: 0.9g
 Total Sugar: 0.9g
Protein: 22.7g (46 %)
------------------------------------------

Yellow Squash

 

Serving Size: 1 cup (115 g)
------------------------------------------
Calories: 22
------------------------------------------
Total Fat: 0.3g (0 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 4.5g (1 %)
 Fiber: 1.2g (5 %)
 Net Carbs: 3.3g
 Total Sugar: 3.3g
Protein: 1.2g (2 %)
------------------------------------------

Yogurt (Plain, Nonfat, Greek)



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

Zucchini

 

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