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
Almonds
Serving Size: 1 ounce, about 31 nuts (28 g)
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Almond Flour
Serving Size: 1/4 cup (30 g)
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Almond Milk (Unsweetened)
Serving Size: 1 cup (244 g)
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Apple
Serving Size: 1 small (157 g)
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Applesauce (Unsweetened)
Serving Size: 1/2 cup (122 g)
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Avocado
Serving Size: 1 medium, without skin (136 g)
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Baby Carrots
Serving Size: 3 ounces (85 g)
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Balsamic Vinegar
Serving Size: 1 tbsp (16 g)
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Banana
Serving Size: 1 medium, without skin (110 g)
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Barbeque Sauce: Sweet Baby Ray's
Serving Size: 2 tbsp (37 g)
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Beets
Serving Size: 1 cup (136 g)
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Bell Pepper
Serving Size: 1 medium (119 g)
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Black Beans
Serving Size: 1/4 cup dry (48 g) or ~3/4 cup canned, drained (150 g)
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Blueberries (Frozen)
Serving Size: 1 cup (140 g)
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Brazil Nuts
Serving Size: 1 ounce, about 9 nuts (28 g)
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Breadcrumbs: Italian Style
Serving Size: 1/4 cup (28 g)
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Broccoli (Frozen)
Serving Size: 3 ounces (85 g)
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Butter (Unsalted)
Serving Size: 1 tbsp (14 g)
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Caesar Dressing: Ken's Steak House
Serving Size: 2 tbsp (29 g)
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Casein Protein Powder: Nutricost, Unflavored
Serving Size: 1 scoop (30 g)
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Cashews
Serving Size: 1 ounce, about 50 halves (28 g)
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Cauliflower (Frozen)
Serving Size: 3 ounces (85 g)
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Celery
Serving Size: 1 cup (101 g)
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Chia Seeds
Serving Size: 1 ounce (28 g)
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Chicken Breast (Boneless Skinless)
Serving Size: 4 ounces raw (113 g) or ~3 ounces cooked (85 g)
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Chicken Thighs (Boneless Skinless)
Serving Size: 4 ounces raw (113 g) or ~3 ounces cooked (85 g)
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Chickpeas
Serving Size: 1/4 cup dry (50 g) or ~3/4 cup canned, drained (150 g)
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Chocolate Chips: Semi-Sweet
Serving Size: 1 tbsp, about 30 chips (15 g)
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Cocoa Powder
Serving Size: 1 tbsp (5 g)
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Coconut Flakes (Unsweetened)
Serving Size: 3 tbsp (15 g)
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Coconut Flour
Serving Size: 2 tbsp (14 g)
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Cottage Cheese (Nonfat)
Serving Size: 1/2 cup (113 g)
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Corn (Frozen)
Serving Size: 3 ounces (85 g)
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Cornmeal
Serving Size: 1/4 cup (30 g)
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Corn Starch
Serving Size: 1 tbsp (8 g)
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Couscous
Serving Size: 1/4 cup raw (56 g) or ~1/2 cup cooked (112 g)
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Dates (Pitted)
Serving Size: 6 deglet noor or 2 medjool (40 g)
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Eggs
Serving Size: 1 large (50 g)
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Eggplant
Serving Size: 3.5 ounces (100 g)
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Egg Whites
Serving Size: 3 tbsp (46 g)
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Feta Cheese
Serving Size: 1 ounce (28 g)
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Flaxseed (Ground)
Serving Size: 2 tbsp (13 g)
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Flour (Whole Wheat)
Serving Size: 1/4 cup (31 g)
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Grated Cheese: Parmesean
Serving Size: 2 tsp (5 g)
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Gochujang
Serving Size: 1 tbsp (18 g)
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Graham Crackers: Honey
Serving Size: 2 full sheets (31 g)
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Grapes
Serving Size: 1 cup (150 g)
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Ground Beef (93/7)
Serving Size: 4 ounces raw (113 g) or ~3 ounces cooked (85 g)
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Ground Chicken
Serving Size: 4 ounces raw (113 g) or ~3 ounces cooked (85 g)
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Ground Turkey (93/7)
Serving Size: 4 ounces raw (113 g) or ~3 ounces cooked (85 g)
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Honey
Serving Size: 1 tbsp (21 g)
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Hot Sauce: Frank's RedHot
Serving Size: 1 tsp (5 g)
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Jelly: Smucker's
Serving Size: 1 tbsp (21 g)
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Kidney Beans
Serving Size: 1/4 cup dry (46 g) or ~3/4 cup canned, drained (150 g)
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Kimchi
Serving Size: 1 ounce (28 g)
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Macadamia Nuts
Serving Size: 1 ounce, about 23 halves (28 g)
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Mangos (Frozen)
Serving Size: 1 cup (150 g)
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Marmite: Yeast Extract
Serving Size: 1/2 tsp (4 g)
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Mushrooms (White)
Serving Size: 3 ounces (85 g)
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Mustard (Dijon)
Serving Size: 1 tsp (5 g)
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Nutritional Yeast
Serving Size: 2 tbsp (8 g)
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Oat Flour
Serving Size: 1/4 cup (30 g)
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Olive Oil
Serving Size: 1 tbsp (14 g)
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Olives
Serving Size: ~5 olives (15 g)
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Onions
Serving Size: 1 cup (160 g)
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Pasta (Whole Wheat)
Serving Size: 2 ounces raw (56 g) or ~2/3 cup cooked (110 g)
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Peanuts
Serving Size: 1 ounce, about 47 halves (28 g)
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Peanut Butter
Serving Size: 2 tbsp (32 g)
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Pesto
Serving Size: 1/4 cup (60 g)
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Pickles
Serving Size: 1 ounce, about 6 pickles (28 g)
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Pinto Beans
Serving Size: 1/4 cup dry (48 g) or ~3/4 cup canned, drained (150 g)
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Pistachios
Serving Size: 1 ounce, about 47 nuts (28 g)
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Popcorn (Plain Kernels)
Serving Size: 3 tbsp unpopped (40 g) or 7.5 cups popped (40 g)
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Powdered Peanut Butter: Great Value
Serving Size: 2 tbsp (12 g)
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Pumpkin Puree
Serving Size: 1/2 cup (120 g)
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Pumpkin Seeds
Serving Size: 1 ounce, about 250 kernels (28 g)
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Quick Oats
Serving Size: 1/2 cup (40 g)
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Quinoa
Serving Size: 1/4 cup raw (43 g) or ~3/4 cup cooked (125 g)
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Raisins
Serving Size: 1/2 cup (40 g)
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Red Lentils
Serving Size: 1/4 cup raw (48 g) or ~3/4 cup cooked (120 g)
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Rice (Brown)
Serving Size: 1/4 cup raw (46 g) or ~3/4 cup cooked (130 g)
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Romaine Lettuce
Serving Size: 1 cup shredded (47 g)
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Salmon
Serving Size: 3.5 ounces raw (100 g) or ~3 ounces cooked (85 g)
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Salsa
Serving Size: 2 tbsp (30 g)
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Sauerkraut
Serving Size: 2 tbsp (30 g)
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Shredded Cheese (Low Moisture Part Skim Mozzarella)
Serving Size: 1 ounce (28 g)
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Shredded Cheese (Mexican Mix)
Serving Size: 1 ounce (28 g)
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Skim Milk
Serving Size: 1 cup (244 g)
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Soy Sauce (Low Sodium, Gluten Free)
Serving Size: 1 tbsp (14 g)
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Spinach (Fresh)
Serving Size: 1 cup (30 g)
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Spinach (Frozen)
Serving Size: 3 ounces (85 g)
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Strawberries (Frozen)
Serving Size: 1 cup (140 g)
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Sugar
Serving Size: 1 tsp (4 g)
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Sunflower Seeds
Serving Size: 1 ounce, about 400 kernels (28 g)
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Sweet Potato
Serving Size: 1 medium (130 g)
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Sweet Potato Puree
Serving Size: 1/2 cup (123 g)
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Tilapia
Serving Size: 3.5 ounces raw (100 g) or ~3 ounces cooked (85 g)
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Tofu
Serving Size: 3 ounces raw (85 g)
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Tomatoes
Serving Size: 1 cup (152 g)
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Tomato Sauce (Canned, Unsweetened)
Serving Size: 1/4 cup (63 g)
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Tortilla Chips
Serving Size: 1 ounce, about 10 chips (28 g)
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Vital Wheat Gluten
Serving Size: 1/4 cup (30 g)
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Walnuts
Serving Size: 1 ounce, abotu 15 nuts (28 g)
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Watermelon
Serving Size: 1 cup (152 g)
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Whey Protein Powder: Nutricost, Unflavored
Serving Size: 1 scoop (30 g)
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Yellow Squash
Serving Size: 1 cup (115 g)
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Yogurt (Plain, Nonfat, Greek)
Serving Size: 2/3 cup (170 g)
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Zucchini
Serving Size: 1 cup (113 g)
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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
- Almonds
- Almond Flour
- Almond Milk (Unsweetened)
- Apple
- Applesauce (Unsweetened)
- Avocado
- Baby Carrots
- Balsamic Vinegar
- Banana
- Barbeque Sauce
- Beets
- Bell Pepper
- Black Beans
- Blueberries (Frozen)
- Brazil Nuts
- Breadcrumbs
- Broccoli (Frozen)
- Butter (Unsalted)
- Caesar Dressing
- Casein Protein Powder
- Cashews
- Cauliflower (Frozen)
- Celery
- Chia Seeds
- Chicken Breast (Boneless Skinless)
- Chicken Thighs (Boneless Skinless)
- Chickpeas
- Chocolate Chips
- Cocoa Powder
- Coconut Flakes (Unsweetened)
- Coconut Flour
- Cottage Cheese (Nonfat)
- Corn (Frozen)
- Cornmeal
- Corn Starch
- Couscous
- Dates (Pitted)
- Eggs
- Eggplant
- Egg Whites
- Feta Cheese
- Flaxseed (Ground)
- Flour (Whole Wheat)
- Grated Cheese
- Gochujang
- Graham Crackers
- Grapes
- Ground Beef (93/7)
- Ground Chicken
- Ground Turkey (93/7)
- Honey
- Hot Sauce
- Jelly
- Kidney Beans
- Kimchi
- Macadamia Nuts
- Mangos (Frozen)
- Marmite
- Mushrooms (White)
- Mustard (Dijon)
- Nutritional Yeast
- Oat Flour
- Oil
- Olives
- Onions
- Pasta (Whole Wheat)
- Peanuts
- Peanut Butter
- Pesto
- Pickles
- Pinto Beans
- Pistachios
- Popcorn (Plain Kernels)
- Powdered Peanut Butter
- Pumpkin Puree
- Pumpkin Seeds
- Quick Oats
- Quinoa
- Raisins
- Red Lentils
- Rice (Brown)
- Romaine Lettuce
- Salmon
- Salsa
- Sauerkraut
- Shredded Cheese (Low Moisture Part Skim Mozzarella)
- Shredded Cheese (Mexican Mix)
- Skim Milk
- Soy Sauce (Low Sodium)
- Spinach (Fresh)
- Spinach (Frozen)
- Strawberries (Frozen)
- Sugar
- Sunflower Seeds
- Sweet Potato
- Sweet Potato Puree
- Tilpaia
- Tofu
- Tomatoes
- Tomato Sauce (Canned, Unsweetened)
- Tortilla Chips
- Vital Wheat Gluten
- Walnuts
- Watermelon
- Whey Protein Powder
- Yellow Squash
- Yogurt (Plain, Nonfat, Greek)
- Zucchini
Almonds
Serving Size: 1 ounce, about 31 nuts (28 g)
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Calories: 162
Calories: 162
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Total Fat: 14.0g (18 %)
Sodium: 0mg (0 %)
Total Carbohydrate: 6.0g (2 %)
Fiber: 3.5g (13 %)
Total Sugar: 1.2g
Protein: 5.9g (12 %)
Total Fat: 14.0g (18 %)
Sodium: 0mg (0 %)
Total Carbohydrate: 6.0g (2 %)
Fiber: 3.5g (13 %)
Total Sugar: 1.2g
Protein: 5.9g (12 %)
Almond Flour
Serving Size: 1/4 cup (30 g)
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Calories: 178
Calories: 178
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Total Fat: 15.8g (20 %)
Sodium: 6mg (0 %)
Total Carbohydrate: 5.6g (2 %)
Fiber: 3.0g (11 %)
Total Sugar: 1.4g
Protein: 6.4g (13 %)
Total Fat: 15.8g (20 %)
Sodium: 6mg (0 %)
Total Carbohydrate: 5.6g (2 %)
Fiber: 3.0g (11 %)
Total Sugar: 1.4g
Protein: 6.4g (13 %)
Almond Milk (Unsweetened)
Serving Size: 1 cup (244 g)
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Calories: 37
Calories: 37
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Total Fat: 2.3g (2 %)
Sodium: 176mg (7 %)
Total Carbohydrate: 3.2g (0 %)
Fiber: 0.5g (2 %)
Total Sugar: 2.0g
Protein: 1.0g (2 %)
Total Fat: 2.3g (2 %)
Sodium: 176mg (7 %)
Total Carbohydrate: 3.2g (0 %)
Fiber: 0.5g (2 %)
Total Sugar: 2.0g
Protein: 1.0g (2 %)
Apple
Serving Size: 1 small (157 g)
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Calories: 89
Calories: 89
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Total Fat: 0.2g (0 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 21.5g (8 %)
Fiber: 3.6g (13 %)
Total Sugar: 16.3g
Protein: 0.4g (0 %)
Total Fat: 0.2g (0 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 21.5g (8 %)
Fiber: 3.6g (13 %)
Total Sugar: 16.3g
Protein: 0.4g (0 %)
Applesauce (Unsweetened)
Serving Size: 1/2 cup (122 g)
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Calories: 51
Calories: 51
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Total Fat: 0.1g (0 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 13.7g (5 %)
Fiber: 1.3g (5 %)
Total Sugar: 11.5g
Protein: 0.2g (0 %)
Total Fat: 0.1g (0 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 13.7g (5 %)
Fiber: 1.3g (5 %)
Total Sugar: 11.5g
Protein: 0.2g (0 %)
Avocado
Serving Size: 1 medium, without skin (136 g)
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Calories: 227
Calories: 227
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Total Fat: 21.0g (27 %)
Sodium: 11mg (0 %)
Total Carbohydrate: 11.8g (4 %)
Fiber: 9.2g (33 %)
Total Sugar: 0.4g
Protein: 2.7g (5 %)
Total Fat: 21.0g (27 %)
Sodium: 11mg (0 %)
Total Carbohydrate: 11.8g (4 %)
Fiber: 9.2g (33 %)
Total Sugar: 0.4g
Protein: 2.7g (5 %)
Baby Carrots
Serving Size: 3 ounces (85 g)
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Calories: 35
Calories: 35
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Total Fat: 0.2g (0 %)
Sodium: 59mg (3 %)
Total Carbohydrate: 8.1g (3 %)
Fiber: 2.4g (9 %)
Total Sugar: 4.0g
Protein: 0.8g (2 %)
Total Fat: 0.2g (0 %)
Sodium: 59mg (3 %)
Total Carbohydrate: 8.1g (3 %)
Fiber: 2.4g (9 %)
Total Sugar: 4.0g
Protein: 0.8g (2 %)
Balsamic Vinegar
Serving Size: 1 tbsp (16 g)
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Calories: 14
Calories: 14
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Total Fat: 0.0g (0 %)
Sodium: 4mg (0 %)
Total Carbohydrate: 2.7g (1 %)
Fiber: 0.0g (0 %)
Total Sugar: 2.4g
Protein: 0.1g (0 %)
Total Fat: 0.0g (0 %)
Sodium: 4mg (0 %)
Total Carbohydrate: 2.7g (1 %)
Fiber: 0.0g (0 %)
Total Sugar: 2.4g
Protein: 0.1g (0 %)
Banana
Serving Size: 1 medium, without skin (110 g)
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Calories: 98
Calories: 98
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Total Fat: 0.4g (0 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 25.1g (9 %)
Fiber: 2.9g (10 %)
Total Sugar: 13.5g
Protein: 1.2g (2 %)
Total Fat: 0.4g (0 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 25.1g (9 %)
Fiber: 2.9g (10 %)
Total Sugar: 13.5g
Protein: 1.2g (2 %)
Barbeque Sauce: Sweet Baby Ray's
Serving Size: 2 tbsp (37 g)
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Calories: 70
Calories: 70
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Total Fat: 0.0g (0 %)
Sodium: 300mg (13 %)
Total Carbohydrate: 18.0g (7 %)
Fiber: 0.0g (0 %)
Total Sugar: 16.0g
Protein: 0.0g (0 %)
Total Fat: 0.0g (0 %)
Sodium: 300mg (13 %)
Total Carbohydrate: 18.0g (7 %)
Fiber: 0.0g (0 %)
Total Sugar: 16.0g
Protein: 0.0g (0 %)
Beets
Serving Size: 1 cup (136 g)
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Calories: 58
Calories: 58
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Total Fat: 0.2g (0 %)
Sodium: 106mg (4 %)
Total Carbohydrate: 13.0g (4 %)
Fiber: 3.8g (14 %)
Total Sugar: 9.2g
Protein: 2.2g (4 %)
Total Fat: 0.2g (0 %)
Sodium: 106mg (4 %)
Total Carbohydrate: 13.0g (4 %)
Fiber: 3.8g (14 %)
Total Sugar: 9.2g
Protein: 2.2g (4 %)
Bell Pepper
Serving Size: 1 medium (119 g)
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Calories: 31
Calories: 31
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Total Fat: 0.4g (0 %)
Sodium: 5mg (0 %)
Total Carbohydrate: 7.2g (2 %)
Fiber: 2.5g (10 %)
Total Sugar: 5.0g
Protein: 1.2g (2 %)
Total Fat: 0.4g (0 %)
Sodium: 5mg (0 %)
Total Carbohydrate: 7.2g (2 %)
Fiber: 2.5g (10 %)
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)
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Calories: 164
Calories: 164
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Total Fat: 0.7g (1 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 29.9g (11 %)
Fiber: 7.4g (26 %)
Total Sugar: 1.0g
Protein: 10.4g (21 %)
Total Fat: 0.7g (1 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 29.9g (11 %)
Fiber: 7.4g (26 %)
Total Sugar: 1.0g
Protein: 10.4g (21 %)
Blueberries (Frozen)
Serving Size: 1 cup (140 g)
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Calories: 80
Calories: 80
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Total Fat: 0.5g (0 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 20.3g (7 %)
Fiber: 3.4g (13 %)
Total Sugar: 13.9g
Protein: 1.0g (1 %)
Total Fat: 0.5g (0 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 20.3g (7 %)
Fiber: 3.4g (13 %)
Total Sugar: 13.9g
Protein: 1.0g (1 %)
Brazil Nuts
Serving Size: 1 ounce, about 9 nuts (28 g)
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Calories: 185
Calories: 185
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Total Fat: 18.8g (24 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 3.3g (1 %)
Fiber: 2.1g (8 %)
Total Sugar: 0.7g
Protein: 4.0g (8 %)
Total Fat: 18.8g (24 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 3.3g (1 %)
Fiber: 2.1g (8 %)
Total Sugar: 0.7g
Protein: 4.0g (8 %)
Breadcrumbs: Italian Style
Serving Size: 1/4 cup (28 g)
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Calories: 100
Calories: 100
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Total Fat: 0.0g (0 %)
Sodium: 140mg (6 %)
Total Carbohydrate: 20.0g (7 %)
Fiber: 1.0g (4 %)
Total Sugar: 0.0g
Protein: 3.0g (6 %)
Total Fat: 0.0g (0 %)
Sodium: 140mg (6 %)
Total Carbohydrate: 20.0g (7 %)
Fiber: 1.0g (4 %)
Total Sugar: 0.0g
Protein: 3.0g (6 %)
Broccoli (Frozen)
Serving Size: 3 ounces (85 g)
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Calories: 29
Calories: 29
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Total Fat: 0.3g (0 %)
Sodium: 28mg (1 %)
Total Carbohydrate: 5.6g (2 %)
Fiber: 2.2g (8 %)
Total Sugar: 1.4g
Protein: 2.4g (5 %)
Total Fat: 0.3g (0 %)
Sodium: 28mg (1 %)
Total Carbohydrate: 5.6g (2 %)
Fiber: 2.2g (8 %)
Total Sugar: 1.4g
Protein: 2.4g (5 %)
Butter (Unsalted)
Serving Size: 1 tbsp (14 g)
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Calories: 100
Calories: 100
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Total Fat: 11.4g (15 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 0.0g (0 %)
Protein: 0.1g (0 %)
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
Calories: 157
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Total Fat: 16.8g (21 %)
Sodium: 351mg (15 %)
Total Carbohydrate: 1.0g (0 %)
Fiber: 0.1g (1 %)
Total Sugar: 0.8g
Protein: 0.6g (1 %)
Total Fat: 16.8g (21 %)
Sodium: 351mg (15 %)
Total Carbohydrate: 1.0g (0 %)
Fiber: 0.1g (1 %)
Total Sugar: 0.8g
Protein: 0.6g (1 %)
Casein Protein Powder: Nutricost, Unflavored
Serving Size: 1 scoop (30 g)
------------------------------------------
Calories: 110
Calories: 110
------------------------------------------
Total Fat: 0.0g (0 %)
Sodium: 25mg (1 %)
Total Carbohydrate: 0.0g (0 %)
Protein: 24.0g (48 %)
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)
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Calories: 155
Calories: 155
------------------------------------------
Total Fat: 12.3g (16 %)
Sodium: 3mg (0 %)
Total Carbohydrate: 8.5g (3 %)
Fiber: 0.9g (3 %)
Total Sugar: 1.7g
Protein: 5.1g (10 %)
Total Fat: 12.3g (16 %)
Sodium: 3mg (0 %)
Total Carbohydrate: 8.5g (3 %)
Fiber: 0.9g (3 %)
Total Sugar: 1.7g
Protein: 5.1g (10 %)
Cauliflower (Frozen)
Serving Size: 3 ounces (85 g)
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Calories: 21
Calories: 21
------------------------------------------
Total Fat: 0.2g (0 %)
Sodium: 26mg (1 %)
Total Carbohydrate: 4.2g (2 %)
Fiber: 1.7g (6 %)
Total Sugar: 1.6g
Protein: 1.6g (3 %)
Total Fat: 0.2g (0 %)
Sodium: 26mg (1 %)
Total Carbohydrate: 4.2g (2 %)
Fiber: 1.7g (6 %)
Total Sugar: 1.6g
Protein: 1.6g (3 %)
Celery
Serving Size: 1 cup (101 g)
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Calories: 14
Calories: 14
------------------------------------------
Total Fat: 0.2g (0 %)
Sodium: 81mg (3 %)
Total Carbohydrate: 3.0g (1 %)
Fiber: 1.6g (6 %)
Total Sugar: 1.4g
Protein: 0.7g (1 %)
Total Fat: 0.2g (0 %)
Sodium: 81mg (3 %)
Total Carbohydrate: 3.0g (1 %)
Fiber: 1.6g (6 %)
Total Sugar: 1.4g
Protein: 0.7g (1 %)
Chia Seeds
Serving Size: 1 ounce (28 g)
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Calories: 135
Calories: 135
------------------------------------------
Total Fat: 8.6g (11 %)
Sodium: 4mg (0 %)
Total Carbohydrate: 11.8g (4 %)
Fiber: 9.6g (34 %)
Total Sugar: 0.0g
Protein: 4.6g (9 %)
Total Fat: 8.6g (11 %)
Sodium: 4mg (0 %)
Total Carbohydrate: 11.8g (4 %)
Fiber: 9.6g (34 %)
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
Calories: 136
------------------------------------------
Total Fat: 3.0g (3 %)
Sodium: 51mg (2 %)
Total Carbohydrate: 0.0g (0 %)
Protein: 25.4g (51 %)
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)
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Calories: 137
Calories: 137
------------------------------------------
Total Fat: 4.7g (6 %)
Sodium: 107mg (5 %)
Total Carbohydrate: 0.0g (0 %)
Protein: 22.2g (44 %)
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
Calories: 189
------------------------------------------
Total Fat: 3.0g (4 %)
Sodium: 12mg (1 %)
Total Carbohydrate: 31.5g (12 %)
Fiber: 6.1g (22 %)
Total Sugar: 5.4g
Protein: 10.2g (21 %)
Total Fat: 3.0g (4 %)
Sodium: 12mg (1 %)
Total Carbohydrate: 31.5g (12 %)
Fiber: 6.1g (22 %)
Total Sugar: 5.4g
Protein: 10.2g (21 %)
Chocolate Chips: Semi-Sweet
Serving Size: 1 tbsp, about 30 chips (15 g)
------------------------------------------
Calories: 72
Calories: 72
------------------------------------------
Total Fat: 4.5g (6 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 9.6g (3 %)
Fiber: 0.9g (3 %)
Total Sugar: 8.2g
Protein: 0.6g (1 %)
Total Fat: 4.5g (6 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 9.6g (3 %)
Fiber: 0.9g (3 %)
Total Sugar: 8.2g
Protein: 0.6g (1 %)
Cocoa Powder
Serving Size: 1 tbsp (5 g)
------------------------------------------
Calories: 11
Calories: 11
------------------------------------------
Total Fat: 0.7g (1 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 2.9g (1 %)
Fiber: 1.9g (7 %)
Total Sugar: 0.1g
Protein: 1.0g (2 %)
Total Fat: 0.7g (1 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 2.9g (1 %)
Fiber: 1.9g (7 %)
Total Sugar: 0.1g
Protein: 1.0g (2 %)
Coconut Flakes (Unsweetened)
Serving Size: 3 tbsp (15 g)
------------------------------------------
Calories: 100
Calories: 100
------------------------------------------
Total Fat: 8.7g (11 %)
Sodium: 0mg (0 %)
Total Carbohydrate: 5.0g (2 %)
Fiber: 2.5g (9 %)
Total Sugar: 0.0g
Protein: 0.0g (0 %)
Total Fat: 8.7g (11 %)
Sodium: 0mg (0 %)
Total Carbohydrate: 5.0g (2 %)
Fiber: 2.5g (9 %)
Total Sugar: 0.0g
Protein: 0.0g (0 %)
Coconut Flour
Serving Size: 2 tbsp (14 g)
------------------------------------------
Calories: 56
Calories: 56
------------------------------------------
Total Fat: 1.9g (2 %)
Sodium: 0mg (0 %)
Total Carbohydrate: 8.4g (3 %)
Fiber: 4.7g (17 %)
Total Sugar: 2.8g
Protein: 2.8g (6 %)
Total Fat: 1.9g (2 %)
Sodium: 0mg (0 %)
Total Carbohydrate: 8.4g (3 %)
Fiber: 4.7g (17 %)
Total Sugar: 2.8g
Protein: 2.8g (6 %)
Cottage Cheese (Nonfat)
Serving Size: 1/2 cup (113 g)
------------------------------------------
Calories: 81
Calories: 81
------------------------------------------
Total Fat: 0.3g (0 %)
Sodium: 420mg (18 %)
Total Carbohydrate: 7.5g (2 %)
Fiber: 0.0g (0 %)
Total Sugar: 2.1g
Protein: 11.7g (24 %)
Total Fat: 0.3g (0 %)
Sodium: 420mg (18 %)
Total Carbohydrate: 7.5g (2 %)
Fiber: 0.0g (0 %)
Total Sugar: 2.1g
Protein: 11.7g (24 %)
Corn (Frozen)
Serving Size: 3 ounces (85 g)
------------------------------------------
Calories: 73
Calories: 73
------------------------------------------
Total Fat: 1.1g (2 %)
Sodium: 13mg (1 %)
Total Carbohydrate: 15.9g (6 %)
Fiber: 1.7g (6 %)
Total Sugar: 5.3g
Protein: 2.8g (6 %)
Total Fat: 1.1g (2 %)
Sodium: 13mg (1 %)
Total Carbohydrate: 15.9g (6 %)
Fiber: 1.7g (6 %)
Total Sugar: 5.3g
Protein: 2.8g (6 %)
Cornmeal
Serving Size: 1/4 cup (30 g)
------------------------------------------
Calories: 109
Calories: 109
------------------------------------------
Total Fat: 1.1g (2 %)
Sodium: 11mg (1 %)
Total Carbohydrate: 23.1g (8 %)
Fiber: 2.2g (8 %)
Total Sugar: 0.2g
Protein: 2.4g (5 %)
Total Fat: 1.1g (2 %)
Sodium: 11mg (1 %)
Total Carbohydrate: 23.1g (8 %)
Fiber: 2.2g (8 %)
Total Sugar: 0.2g
Protein: 2.4g (5 %)
Corn Starch
Serving Size: 1 tbsp (8 g)
------------------------------------------
Calories: 30
Calories: 30
------------------------------------------
Total Fat: 0.0g (0 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 7.3g (3 %)
Fiber: 0.1g (0 %)
Total Sugar: 0.0g
Protein: 0.0g (0 %)
Total Fat: 0.0g (0 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 7.3g (3 %)
Fiber: 0.1g (0 %)
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
Calories: 211
------------------------------------------
Total Fat: 0.4g (1 %)
Sodium: 6mg (0 %)
Total Carbohydrate: 43.4g (16 %)
Fiber: 2.8g (10 %)
Total Sugar: 0.0g (0 %)
Protein: 7.1g (15 %)
Total Fat: 0.4g (1 %)
Sodium: 6mg (0 %)
Total Carbohydrate: 43.4g (16 %)
Fiber: 2.8g (10 %)
Total Sugar: 0.0g (0 %)
Protein: 7.1g (15 %)
Dates (Pitted)
Serving Size: 6 deglet noor or 2 medjool (40 g)
------------------------------------------
Calories: 113
Calories: 113
------------------------------------------
Total Fat: 0.2g (0 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 30.0g (11 %)
Fiber: 3.2g (12 %)
Total Sugar: 25.3g
Protein: 1.0g (2 %)
Total Fat: 0.2g (0 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 30.0g (11 %)
Fiber: 3.2g (12 %)
Total Sugar: 25.3g
Protein: 1.0g (2 %)
Eggs
Serving Size: 1 large (50 g)
------------------------------------------
Calories: 74
Calories: 74
------------------------------------------
Total Fat: 5.0g (7 %)
Sodium: 65mg (3 %)
Total Carbohydrate: 0.5g (0 %)
Fiber: 0.0g (0 %)
Total Sugar: 0.0g (0 %)
Protein: 6.2g (13 %)
Total Fat: 5.0g (7 %)
Sodium: 65mg (3 %)
Total Carbohydrate: 0.5g (0 %)
Fiber: 0.0g (0 %)
Total Sugar: 0.0g (0 %)
Protein: 6.2g (13 %)
Eggplant
Serving Size: 3.5 ounces (100 g)
------------------------------------------
Calories: 25
Calories: 25
------------------------------------------
Total Fat: 0.2g (0 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 5.9g (2 %)
Fiber: 3.0g (11 %)
Total Sugar: 3.5g
Protein: 1.0g (2 %)
Total Fat: 0.2g (0 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 5.9g (2 %)
Fiber: 3.0g (11 %)
Total Sugar: 3.5g
Protein: 1.0g (2 %)
Egg Whites
Serving Size: 3 tbsp (46 g)
------------------------------------------
Calories: 24
Calories: 24
------------------------------------------
Total Fat: 0.1g (0 %)
Sodium: 76mg (3 %)
Total Carbohydrate: 0.3g (0 %)
Fiber: 0.0g (0 %)
Total Sugar: 0.3g
Protein: 5.0g (10 %)
Total Fat: 0.1g (0 %)
Sodium: 76mg (3 %)
Total Carbohydrate: 0.3g (0 %)
Fiber: 0.0g (0 %)
Total Sugar: 0.3g
Protein: 5.0g (10 %)
Feta Cheese
Serving Size: 1 ounce (28 g)
------------------------------------------
Calories: 74
Calories: 74
------------------------------------------
Total Fat: 6.0g (8 %)
Sodium: 319mg (14 %)
Total Carbohydrate: 1.1g (0 %)
Fiber: 0.0g (0 %)
Total Sugar: 0.0g
Protein: 4.0g (8 %)
Total Fat: 6.0g (8 %)
Sodium: 319mg (14 %)
Total Carbohydrate: 1.1g (0 %)
Fiber: 0.0g (0 %)
Total Sugar: 0.0g
Protein: 4.0g (8 %)
Flaxseed (Ground)
Serving Size: 2 tbsp (13 g)
------------------------------------------
Calories: 69
Calories: 69
------------------------------------------
Total Fat: 5.5g (7 %)
Sodium: 4mg (0 %)
Total Carbohydrate: 3.8g (1 %)
Fiber: 3.6g (13 %)
Total Sugar: 0.2g
Protein: 2.4g (5 %)
Total Fat: 5.5g (7 %)
Sodium: 4mg (0 %)
Total Carbohydrate: 3.8g (1 %)
Fiber: 3.6g (13 %)
Total Sugar: 0.2g
Protein: 2.4g (5 %)
Flour (Whole Wheat)
Serving Size: 1/4 cup (31 g)
------------------------------------------
Calories: 105
Calories: 105
------------------------------------------
Total Fat: 0.8g (1 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 22.3g (8 %)
Fiber: 3.3g (12 %)
Total Sugar: 0.1g
Protein: 4.1g (8 %)
Total Fat: 0.8g (1 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 22.3g (8 %)
Fiber: 3.3g (12 %)
Total Sugar: 0.1g
Protein: 4.1g (8 %)
Grated Cheese: Parmesean
Serving Size: 2 tsp (5 g)
------------------------------------------
Calories: 21
Calories: 21
------------------------------------------
Total Fat: 1.4g (2 %)
Sodium: 88mg (4 %)
Total Carbohydrate: 0.6g (0 %)
Fiber: 0.0g (0 %)
Total Sugar: 0.0g
Protein: 1.5g (3 %)
Total Fat: 1.4g (2 %)
Sodium: 88mg (4 %)
Total Carbohydrate: 0.6g (0 %)
Fiber: 0.0g (0 %)
Total Sugar: 0.0g
Protein: 1.5g (3 %)
Gochujang
Serving Size: 1 tbsp (18 g)
------------------------------------------
Calories: 35
Calories: 35
------------------------------------------
Total Fat: 0.0g (0 %)
Sodium: 400mg (17 %)
Total Carbohydrate: 8.0g (3 %)
Fiber: 1.0g (4 %)
Total Sugar: 6.0g
Protein: 0.0g (0 %)
Total Fat: 0.0g (0 %)
Sodium: 400mg (17 %)
Total Carbohydrate: 8.0g (3 %)
Fiber: 1.0g (4 %)
Total Sugar: 6.0g
Protein: 0.0g (0 %)
Graham Crackers: Honey
Serving Size: 2 full sheets (31 g)
------------------------------------------
Calories: 131
Calories: 131
------------------------------------------
Total Fat: 3.1g (4 %)
Sodium: 204mg (9 %)
Total Carbohydrate: 23.6g (9 %)
Fiber: 1.1g (4 %)
Total Sugar: 7.1g
Protein: 2.2g (4 %)
Total Fat: 3.1g (4 %)
Sodium: 204mg (9 %)
Total Carbohydrate: 23.6g (9 %)
Fiber: 1.1g (4 %)
Total Sugar: 7.1g
Protein: 2.2g (4 %)
Grapes
Serving Size: 1 cup (150 g)
------------------------------------------
Calories: 86
Calories: 86
------------------------------------------
Total Fat: 0.7g (2 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 20.9g (8 %)
Fiber: 5.9g (21 %)
Total Sugar: 0.0g (0 %)
Protein: 1.2g (3 %)
Total Fat: 0.7g (2 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 20.9g (8 %)
Fiber: 5.9g (21 %)
Total Sugar: 0.0g (0 %)
Protein: 1.2g (3 %)
Ground Beef (93/7)
Serving Size: 4 ounces raw (113 g) or ~3 ounces cooked (85 g)
------------------------------------------
Calories: 172
Calories: 172
------------------------------------------
Total Fat: 7.9g (10 %)
Sodium: 75mg (3 %)
Total Carbohydrate: 0.0g (0 %)
Protein: 23.6g (47 %)
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
Calories: 137
------------------------------------------
Total Fat: 4.7g (6 %)
Sodium: 107mg (5 %)
Total Carbohydrate: 0.0g (0 %)
Protein: 22.2g (44 %)
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
Calories: 170
------------------------------------------
Total Fat: 9.4g (12 %)
Sodium: 78mg (3 %)
Total Carbohydrate: 0.0g (0 %)
Protein: 21.2g (42 %)
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
Calories: 64
------------------------------------------
Total Fat: 0.0g (0 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 17.3g (6 %)
Fiber: 0.0g (0 %)
Total Sugar: 17.2g
Protein: 0.1g (0 %)
Total Fat: 0.0g (0 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 17.3g (6 %)
Fiber: 0.0g (0 %)
Total Sugar: 17.2g
Protein: 0.1g (0 %)
Hot Sauce: Frank's RedHot
Serving Size: 1 tsp (5 g)
------------------------------------------
Calories: 1
Calories: 1
------------------------------------------
Total Fat: 0.0g (0 %)
Sodium: 130mg (6 %)
Total Carbohydrate: 0.0g (0 %)
Protein: 0.1g (0 %)
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
Calories: 56
------------------------------------------
Total Fat: 0.0g (0 %)
Sodium: 6mg (0 %)
Total Carbohydrate: 14.7g (5 %)
Fiber: 0.2g (1 %)
Total Sugar: 10.8g
Protein: 0.0g (0 %)
Total Fat: 0.0g (0 %)
Sodium: 6mg (0 %)
Total Carbohydrate: 14.7g (5 %)
Fiber: 0.2g (1 %)
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
Calories: 155
------------------------------------------
Total Fat: 0.5g (0 %)
Sodium: 6mg (0 %)
Total Carbohydrate: 28.2g (10 %)
Fiber: 7.0g (25 %)
Total Sugar: 1.0g
Protein: 10.4g (21 %)
Total Fat: 0.5g (0 %)
Sodium: 6mg (0 %)
Total Carbohydrate: 28.2g (10 %)
Fiber: 7.0g (25 %)
Total Sugar: 1.0g
Protein: 10.4g (21 %)
Kimchi
Serving Size: 1 ounce (28 g)
------------------------------------------
Calories: 4
Calories: 4
------------------------------------------
Total Fat: 0.1g (0 %)
Sodium: 139mg (6 %)
Total Carbohydrate: 0.7g (0 %)
Fiber: 0.4g (2 %)
Total Sugar: 0.3g
Protein: 0.3g (1 %)
Total Fat: 0.1g (0 %)
Sodium: 139mg (6 %)
Total Carbohydrate: 0.7g (0 %)
Fiber: 0.4g (2 %)
Total Sugar: 0.3g
Protein: 0.3g (1 %)
Macadamia Nuts
Serving Size: 1 ounce, about 23 halves (28 g)
------------------------------------------
Calories: 201
Calories: 201
------------------------------------------
Total Fat: 21.2g (27 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 3.9g (1 %)
Fiber: 2.4g (9 %)
Total Sugar: 1.3g
Protein: 2.2g (4 %)
Total Fat: 21.2g (27 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 3.9g (1 %)
Fiber: 2.4g (9 %)
Total Sugar: 1.3g
Protein: 2.2g (4 %)
Mangos (Frozen)
Serving Size: 1 cup (150 g)
------------------------------------------
Calories: 90
Calories: 90
------------------------------------------
Total Fat: 0.6g (0 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 22.5g (8 %)
Fiber: 2.4g (9 %)
Total Sugar: 20.5g
Protein: 1.2g (3 %)
Total Fat: 0.6g (0 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 22.5g (8 %)
Fiber: 2.4g (9 %)
Total Sugar: 20.5g
Protein: 1.2g (3 %)
Marmite: Yeast Extract
Serving Size: 1/2 tsp (4 g)
------------------------------------------
Calories: 10
Calories: 10
------------------------------------------
Total Fat: 0.0g (0 %)
Sodium: 200mg (9 %)
Total Carbohydrate: 0.0g (0 %)
Protein: 2.0g (4 %)
Total Fat: 0.0g (0 %)
Sodium: 200mg (9 %)
Total Carbohydrate: 0.0g (0 %)
Protein: 2.0g (4 %)
Mushrooms (White)
Serving Size: 3 ounces (85 g)
------------------------------------------
Calories: 19
Calories: 19
------------------------------------------
Total Fat: 0.3g (0 %)
Sodium: 4mg (0 %)
Total Carbohydrate: 2.8g (1 %)
Fiber: 0.9g (3 %)
Total Sugar: 1.7g
Protein: 2.6g (5 %)
Total Fat: 0.3g (0 %)
Sodium: 4mg (0 %)
Total Carbohydrate: 2.8g (1 %)
Fiber: 0.9g (3 %)
Total Sugar: 1.7g
Protein: 2.6g (5 %)
Mustard (Dijon)
Serving Size: 1 tsp (5 g)
------------------------------------------
Calories: 3
Calories: 3
------------------------------------------
Total Fat: 0.2g (0 %)
Sodium: 55mg (2 %)
Total Carbohydrate: 0.3g (0 %)
Fiber: 0.2g (1 %)
Total Sugar: 0.1g
Protein: 0.2g (0 %)
Total Fat: 0.2g (0 %)
Sodium: 55mg (2 %)
Total Carbohydrate: 0.3g (0 %)
Fiber: 0.2g (1 %)
Total Sugar: 0.1g
Protein: 0.2g (0 %)
Nutritional Yeast
Serving Size: 2 tbsp (8 g)
------------------------------------------
Calories: 30
Calories: 30
------------------------------------------
Total Fat: 0.0g (0 %)
Sodium: 22mg (1 %)
Total Carbohydrate: 2.7g (1 %)
Fiber: 1.8g (6 %)
Total Sugar: 0.0g
Protein: 4.4g (9 %)
Total Fat: 0.0g (0 %)
Sodium: 22mg (1 %)
Total Carbohydrate: 2.7g (1 %)
Fiber: 1.8g (6 %)
Total Sugar: 0.0g
Protein: 4.4g (9 %)
Oat Flour
Serving Size: 1/4 cup (30 g)
------------------------------------------
Calories: 111
Calories: 111
------------------------------------------
Total Fat: 2.1g (3 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 20.5g (8 %)
Fiber: 2.8g (10 %)
Total Sugar: 0.4g
Protein: 4.1g (8 %)
Total Fat: 2.1g (3 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 20.5g (8 %)
Fiber: 2.8g (10 %)
Total Sugar: 0.4g
Protein: 4.1g (8 %)
Olive Oil
Serving Size: 1 tbsp (14 g)
------------------------------------------
Calories: 124
Calories: 124
------------------------------------------
Total Fat: 14.0g (18 %)
Sodium: 0mg (0 %)
Total Carbohydrate: 0.0g (0 %)
Protein: 0.0g (0 %)
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
Calories: 22
------------------------------------------
Total Fat: 2.3g (3 %)
Sodium: 233mg (10 %)
Total Carbohydrate: 0.6g (0 %)
Fiber: 0.5g (2 %)
Total Sugar: 0.1g
Protein: 0.2g (0 %)
Total Fat: 2.3g (3 %)
Sodium: 233mg (10 %)
Total Carbohydrate: 0.6g (0 %)
Fiber: 0.5g (2 %)
Total Sugar: 0.1g
Protein: 0.2g (0 %)
Onions
Serving Size: 1 cup (160 g)
------------------------------------------
Calories: 64
Calories: 64
------------------------------------------
Total Fat: 0.2g (0 %)
Sodium: 6mg (0 %)
Total Carbohydrate: 14.9g (5 %)
Fiber: 2.7g (10 %)
Total Sugar: 6.8g
Protein: 1.8g (3 %)
Total Fat: 0.2g (0 %)
Sodium: 6mg (0 %)
Total Carbohydrate: 14.9g (5 %)
Fiber: 2.7g (10 %)
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
Calories: 197
------------------------------------------
Total Fat: 1.6g (2 %)
Sodium: 3mg (0 %)
Total Carbohydrate: 41.1g (15 %)
Fiber: 5.2g (18 %)
Total Sugar: 1.5g
Protein: 7.8g (16 %)
Total Fat: 1.6g (2 %)
Sodium: 3mg (0 %)
Total Carbohydrate: 41.1g (15 %)
Fiber: 5.2g (18 %)
Total Sugar: 1.5g
Protein: 7.8g (16 %)
Peanuts
Serving Size: 1 ounce, about 47 halves (28 g)
------------------------------------------
Calories: 159
Calories: 159
------------------------------------------
Total Fat: 13.8g (18 %)
Sodium: 5mg (0 %)
Total Carbohydrate: 4.5g (2 %)
Fiber: 2.4g (8 %)
Total Sugar: 1.3g
Protein: 7.2g (15 %)
Total Fat: 13.8g (18 %)
Sodium: 5mg (0 %)
Total Carbohydrate: 4.5g (2 %)
Fiber: 2.4g (8 %)
Total Sugar: 1.3g
Protein: 7.2g (15 %)
Peanut Butter
Serving Size: 2 tbsp (32 g)
------------------------------------------
Calories: 188
Calories: 188
------------------------------------------
Total Fat: 15.9g (20 %)
Sodium: 131mg (6 %)
Total Carbohydrate: 6.8g (3 %)
Fiber: 2.7g (10 %)
Total Sugar: 1.6g
Protein: 7.8g (16 %)
Total Fat: 15.9g (20 %)
Sodium: 131mg (6 %)
Total Carbohydrate: 6.8g (3 %)
Fiber: 2.7g (10 %)
Total Sugar: 1.6g
Protein: 7.8g (16 %)
Pesto
Serving Size: 1/4 cup (60 g)
------------------------------------------
Calories: 223
Calories: 223
------------------------------------------
Total Fat: 21.8g (28 %)
Sodium: 617mg (27 %)
Total Carbohydrate: 4.2g (2 %)
Fiber: 1.3g (5 %)
Total Sugar: 1.6g
Protein: 2.5g (5 %)
Total Fat: 21.8g (28 %)
Sodium: 617mg (27 %)
Total Carbohydrate: 4.2g (2 %)
Fiber: 1.3g (5 %)
Total Sugar: 1.6g
Protein: 2.5g (5 %)
Pickles
Serving Size: 1 ounce, about 6 pickles (28 g)
------------------------------------------
Calories: 3
Calories: 3
------------------------------------------
Total Fat: 0.1g (0 %)
Sodium: 338mg (15 %)
Total Carbohydrate: 0.6g (0 %)
Fiber: 0.3g (1 %)
Total Sugar: 0.3g
Protein: 0.1g (0 %)
Total Fat: 0.1g (0 %)
Sodium: 338mg (15 %)
Total Carbohydrate: 0.6g (0 %)
Fiber: 0.3g (1 %)
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
Calories: 167
------------------------------------------
Total Fat: 0.6g (1 %)
Sodium: 6mg (0 %)
Total Carbohydrate: 30.0g (11 %)
Fiber: 7.4g (26 %)
Total Sugar: 1.0g
Protein: 10.3g (21 %)
Total Fat: 0.6g (1 %)
Sodium: 6mg (0 %)
Total Carbohydrate: 30.0g (11 %)
Fiber: 7.4g (26 %)
Total Sugar: 1.0g
Protein: 10.3g (21 %)
Pistachios
Serving Size: 1 ounce, about 47 nuts (28 g)
------------------------------------------
Calories: 157
Calories: 157
------------------------------------------
Total Fat: 12.7g (16 %)
Sodium: 0mg (0 %)
Total Carbohydrate: 7.6g (3 %)
Fiber: 3.0g (11 %)
Total Sugar: 2.1g
Protein: 5.6g (11 %)
Total Fat: 12.7g (16 %)
Sodium: 0mg (0 %)
Total Carbohydrate: 7.6g (3 %)
Fiber: 3.0g (11 %)
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
Calories: 154
------------------------------------------
Total Fat: 1.8g (2 %)
Sodium: 65mg (3 %)
Total Carbohydrate: 31.0g (11 %)
Fiber: 5.8g (20 %)
Total Sugar: 0.3g
Protein: 5.2g (10 %)
Total Fat: 1.8g (2 %)
Sodium: 65mg (3 %)
Total Carbohydrate: 31.0g (11 %)
Fiber: 5.8g (20 %)
Total Sugar: 0.3g
Protein: 5.2g (10 %)
Powdered Peanut Butter: Great Value
Serving Size: 2 tbsp (12 g)
------------------------------------------
Calories: 53
Calories: 53
------------------------------------------
Total Fat: 1.5g (2 %)
Sodium: 0mg (0 %)
Total Carbohydrate: 3.8g (1 %)
Fiber: 1.9g (7 %)
Total Sugar: 0.8g
Protein: 6.8g (13 %)
Total Fat: 1.5g (2 %)
Sodium: 0mg (0 %)
Total Carbohydrate: 3.8g (1 %)
Fiber: 1.9g (7 %)
Total Sugar: 0.8g
Protein: 6.8g (13 %)
Pumpkin Puree
Serving Size: 1/2 cup (120 g)
------------------------------------------
Calories: 61
Calories: 61
------------------------------------------
Total Fat: 3.4g (5 %)
Sodium: 158mg (7 %)
Total Carbohydrate: 8.1g (2 %)
Fiber: 0.6g (2 %)
Total Sugar: 3.4g
Protein: 1.3g (2 %)
Total Fat: 3.4g (5 %)
Sodium: 158mg (7 %)
Total Carbohydrate: 8.1g (2 %)
Fiber: 0.6g (2 %)
Total Sugar: 3.4g
Protein: 1.3g (2 %)
Pumpkin Seeds
Serving Size: 1 ounce, about 250 kernels (28 g)
------------------------------------------
Calories: 157
Calories: 157
------------------------------------------
Total Fat: 13.7g (18 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 3.0g (1 %)
Fiber: 1.7g (6 %)
Total Sugar: 0.4g
Protein: 8.5g (17 %)
Total Fat: 13.7g (18 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 3.0g (1 %)
Fiber: 1.7g (6 %)
Total Sugar: 0.4g
Protein: 8.5g (17 %)
Quick Oats
Serving Size: 1/2 cup (40 g)
------------------------------------------
Calories: 148
Calories: 148
------------------------------------------
Total Fat: 2.7g (4 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 27.3g (10 %)
Fiber: 3.8g (14 %)
Total Sugar: 0.6g
Protein: 5.5g (11 %)
Total Fat: 2.7g (4 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 27.3g (10 %)
Fiber: 3.8g (14 %)
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
Calories: 158
------------------------------------------
Total Fat: 2.6g (3 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 27.6g (10 %)
Fiber: 3.0g (11 %)
Total Sugar: 0.0g (0 %)
Protein: 6.1g (12 %)
Total Fat: 2.6g (3 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 27.6g (10 %)
Fiber: 3.0g (11 %)
Total Sugar: 0.0g (0 %)
Protein: 6.1g (12 %)
Raisins
Serving Size: 1/2 cup (40 g)
------------------------------------------
Calories: 120
Calories: 120
------------------------------------------
Total Fat: 0.1g (0 %)
Sodium: 10mg (0 %)
Total Carbohydrate: 31.7g (12 %)
Fiber: 1.8g (6 %)
Total Sugar: 26.1g
Protein: 1.3g (3 %)
Total Fat: 0.1g (0 %)
Sodium: 10mg (0 %)
Total Carbohydrate: 31.7g (12 %)
Fiber: 1.8g (6 %)
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
Calories: 172
------------------------------------------
Total Fat: 1.0g (1 %)
Sodium: 3mg (0 %)
Total Carbohydrate: 30.3g (11 %)
Fiber: 5.2g (19 %)
Total Sugar: 0.0g
Protein: 11.5g (23 %)
Total Fat: 1.0g (1 %)
Sodium: 3mg (0 %)
Total Carbohydrate: 30.3g (11 %)
Fiber: 5.2g (19 %)
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
Calories: 169
------------------------------------------
Total Fat: 1.5g (2 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 35.1g (13 %)
Fiber: 1.7g (6 %)
Total Sugar: 0.3g
Protein: 3.5g (7 %)
Total Fat: 1.5g (2 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 35.1g (13 %)
Fiber: 1.7g (6 %)
Total Sugar: 0.3g
Protein: 3.5g (7 %)
Romaine Lettuce
Serving Size: 1 cup shredded (47 g)
------------------------------------------
Calories: 8
Calories: 8
------------------------------------------
Total Fat: 0.1g (0 %)
Sodium: 4mg (0 %)
Total Carbohydrate: 1.5g (0 %)
Fiber: 1.0g (4 %)
Total Sugar: 0.6g
Protein: 0.6g (1 %)
Total Fat: 0.1g (0 %)
Sodium: 4mg (0 %)
Total Carbohydrate: 1.5g (0 %)
Fiber: 1.0g (4 %)
Total Sugar: 0.6g
Protein: 0.6g (1 %)
Salmon
Serving Size: 3.5 ounces raw (100 g) or ~3 ounces cooked (85 g)
------------------------------------------
Calories: 127
Calories: 127
------------------------------------------
Total Fat: 4.4g (6 %)
Sodium: 75mg (3 %)
Total Carbohydrate: 0.0g (0 %)
Protein: 20.5g (41 %)
Total Fat: 4.4g (6 %)
Sodium: 75mg (3 %)
Total Carbohydrate: 0.0g (0 %)
Protein: 20.5g (41 %)
Salsa
Serving Size: 2 tbsp (30 g)
------------------------------------------
Calories: 11
Calories: 11
------------------------------------------
Total Fat: 0.0g (0 %)
Sodium: 145mg (6 %)
Total Carbohydrate: 2.1g (1 %)
Fiber: 0.0g (0 %)
Total Sugar: 1.1g
Protein: 0.0g (0 %)
Total Fat: 0.0g (0 %)
Sodium: 145mg (6 %)
Total Carbohydrate: 2.1g (1 %)
Fiber: 0.0g (0 %)
Total Sugar: 1.1g
Protein: 0.0g (0 %)
Sauerkraut
Serving Size: 2 tbsp (30 g)
------------------------------------------
Calories: 6
Calories: 6
------------------------------------------
Total Fat: 0.0g (0 %)
Sodium: 198mg (9 %)
Total Carbohydrate: 1.3g (1 %)
Fiber: 0.9g (3 %)
Total Sugar: 0.5g
Protein: 0.3g (1 %)
Total Fat: 0.0g (0 %)
Sodium: 198mg (9 %)
Total Carbohydrate: 1.3g (1 %)
Fiber: 0.9g (3 %)
Total Sugar: 0.5g
Protein: 0.3g (1 %)
Shredded Cheese (Low Moisture Part Skim Mozzarella)
Serving Size: 1 ounce (28 g)
------------------------------------------
Calories: 85
Calories: 85
------------------------------------------
Total Fat: 5.5g (7 %)
Sodium: 191mg (8 %)
Total Carbohydrate: 2.3g (1 %)
Fiber: 0.0g (0 %)
Total Sugar: 0.6g
Protein: 6.6g (13 %)
Total Fat: 5.5g (7 %)
Sodium: 191mg (8 %)
Total Carbohydrate: 2.3g (1 %)
Fiber: 0.0g (0 %)
Total Sugar: 0.6g
Protein: 6.6g (13 %)
Shredded Cheese (Mexican Mix)
Serving Size: 1 ounce (28 g)
------------------------------------------
Calories: 110
Calories: 110
------------------------------------------
Total Fat: 9.0g (11 %)
Sodium: 180mg (8 %)
Total Carbohydrate: 1.0g (0 %)
Fiber: 0.0g (0 %)
Total Sugar: 0.0g
Protein: 7.0g (14 %)
Total Fat: 9.0g (11 %)
Sodium: 180mg (8 %)
Total Carbohydrate: 1.0g (0 %)
Fiber: 0.0g (0 %)
Total Sugar: 0.0g
Protein: 7.0g (14 %)
Skim Milk
Serving Size: 1 cup (244 g)
------------------------------------------
Calories: 83
Calories: 83
------------------------------------------
Total Fat: 0.2g (0 %)
Sodium: 102mg (5 %)
Total Carbohydrate: 12.1g (5 %)
Fiber: 0.0g (0 %)
Total Sugar: 12.4g
Protein: 8.2g (17 %)
Total Fat: 0.2g (0 %)
Sodium: 102mg (5 %)
Total Carbohydrate: 12.1g (5 %)
Fiber: 0.0g (0 %)
Total Sugar: 12.4g
Protein: 8.2g (17 %)
Soy Sauce (Low Sodium, Gluten Free)
Serving Size: 1 tbsp (14 g)
------------------------------------------
Calories: 8
Calories: 8
------------------------------------------
Total Fat: 0.0g (0 %)
Sodium: 584mg (25 %)
Total Carbohydrate: 0.8g (0 %)
Fiber: 0.1g (0 %)
Total Sugar: 0.2g
Protein: 1.5g (3 %)
Total Fat: 0.0g (0 %)
Sodium: 584mg (25 %)
Total Carbohydrate: 0.8g (0 %)
Fiber: 0.1g (0 %)
Total Sugar: 0.2g
Protein: 1.5g (3 %)
Spinach (Fresh)
Serving Size: 1 cup (30 g)
------------------------------------------
Calories: 7
Calories: 7
------------------------------------------
Total Fat: 0.1g (0 %)
Sodium: 24mg (1 %)
Total Carbohydrate: 1.1g (0 %)
Fiber: 0.7g (2 %)
Total Sugar: 0.1g
Protein: 0.9g (2 %)
Total Fat: 0.1g (0 %)
Sodium: 24mg (1 %)
Total Carbohydrate: 1.1g (0 %)
Fiber: 0.7g (2 %)
Total Sugar: 0.1g
Protein: 0.9g (2 %)
Spinach (Frozen)
Serving Size: 3 ounces (85 g)
------------------------------------------
Calories: 25
Calories: 25
------------------------------------------
Total Fat: 0.5g (1 %)
Sodium: 63mg (3 %)
Total Carbohydrate: 3.6g (2 %)
Fiber: 2.5g (9 %)
Total Sugar: 0.6g
Protein: 3.1g (6 %)
Total Fat: 0.5g (1 %)
Sodium: 63mg (3 %)
Total Carbohydrate: 3.6g (2 %)
Fiber: 2.5g (9 %)
Total Sugar: 0.6g
Protein: 3.1g (6 %)
Strawberries (Frozen)
Serving Size: 1 cup (140 g)
------------------------------------------
Calories: 45
Calories: 45
------------------------------------------
Total Fat: 0.4g (0 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 10.8g (4 %)
Fiber: 2.8g (10 %)
Total Sugar: 6.8g
Protein: 0.9g (1 %)
Total Fat: 0.4g (0 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 10.8g (4 %)
Fiber: 2.8g (10 %)
Total Sugar: 6.8g
Protein: 0.9g (1 %)
Sugar
Serving Size: 1 tsp (4 g)
------------------------------------------
Calories: 15
Calories: 15
------------------------------------------
Total Fat: 0.0g (0 %)
Sodium: 0mg (0 %)
Total Carbohydrate: 4.0g (1 %)
Fiber: 0.0g (0 %)
Total Sugar: 4.0g
Protein: 0.0g (0 %)
Total Fat: 0.0g (0 %)
Sodium: 0mg (0 %)
Total Carbohydrate: 4.0g (1 %)
Fiber: 0.0g (0 %)
Total Sugar: 4.0g
Protein: 0.0g (0 %)
Sunflower Seeds
Serving Size: 1 ounce, about 400 kernels (28 g)
------------------------------------------
Calories: 164
Calories: 164
------------------------------------------
Total Fat: 14.4g (18 %)
Sodium: 3mg (0 %)
Total Carbohydrate: 5.6g (2 %)
Fiber: 2.4g (9 %)
Total Sugar: 0.7g
Protein: 5.8g (12 %)
Total Fat: 14.4g (18 %)
Sodium: 3mg (0 %)
Total Carbohydrate: 5.6g (2 %)
Fiber: 2.4g (9 %)
Total Sugar: 0.7g
Protein: 5.8g (12 %)
Sweet Potato
Serving Size: 1 medium (130 g)
------------------------------------------
Calories: 112
Calories: 112
------------------------------------------
Total Fat: 0.1g (0 %)
Sodium: 72mg (3 %)
Total Carbohydrate: 26.2g (9 %)
Fiber: 3.9g (14 %)
Total Sugar: 5.4g
Protein: 2.0g (4 %)
Total Fat: 0.1g (0 %)
Sodium: 72mg (3 %)
Total Carbohydrate: 26.2g (9 %)
Fiber: 3.9g (14 %)
Total Sugar: 5.4g
Protein: 2.0g (4 %)
Sweet Potato Puree
Serving Size: 1/2 cup (123 g)
------------------------------------------
Calories: 111
Calories: 111
------------------------------------------
Total Fat: 0.2g (0 %)
Sodium: 44mg (2 %)
Total Carbohydrate: 25.5g (10 %)
Fiber: 4.1g (15 %)
Total Sugar: 8.0g
Protein: 2.5g (5 %)
Total Fat: 0.2g (0 %)
Sodium: 44mg (2 %)
Total Carbohydrate: 25.5g (10 %)
Fiber: 4.1g (15 %)
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
Calories: 96
------------------------------------------
Total Fat: 1.7g (2 %)
Sodium: 52mg (2 %)
Total Carbohydrate: 0.0g (0 %)
Protein: 20.1g (40 %)
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: 123
Calories: 123
------------------------------------------
Total Fat: 8.5g (11 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 3.7g (2 %)
Fiber: 0.5g (2 %)
Total Sugar: 0.0g (0 %)
Protein: 10.8g (21 %)
Total Fat: 8.5g (11 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 3.7g (2 %)
Fiber: 0.5g (2 %)
Total Sugar: 0.0g (0 %)
Protein: 10.8g (21 %)
Tomatoes
Serving Size: 1 cup (152 g)
------------------------------------------
Calories: 41
Calories: 41
------------------------------------------
Total Fat: 1.0g (2 %)
Sodium: 9mg (0 %)
Total Carbohydrate: 8.4g (3 %)
Fiber: 3.2g (12 %)
Total Sugar: 0.0g (0 %)
Protein: 1.3g (3 %)
Total Fat: 1.0g (2 %)
Sodium: 9mg (0 %)
Total Carbohydrate: 8.4g (3 %)
Fiber: 3.2g (12 %)
Total Sugar: 0.0g (0 %)
Protein: 1.3g (3 %)
Tomato Sauce (Canned, Unsweetened)
Serving Size: 1/4 cup (63 g)
------------------------------------------
Calories: 15
Calories: 15
------------------------------------------
Total Fat: 0.2g (0 %)
Sodium: 299mg (13 %)
Total Carbohydrate: 3.3g (1 %)
Fiber: 0.9g (3 %)
Total Sugar: 2.2g
Protein: 0.8g (1 %)
Total Fat: 0.2g (0 %)
Sodium: 299mg (13 %)
Total Carbohydrate: 3.3g (1 %)
Fiber: 0.9g (3 %)
Total Sugar: 2.2g
Protein: 0.8g (1 %)
Tortilla Chips
Serving Size: 1 ounce, about 10 chips (28 g)
------------------------------------------
Calories: 139
Calories: 139
------------------------------------------
Total Fat: 6.3g (8 %)
Sodium: 87mg (4 %)
Total Carbohydrate: 18.9g (7 %)
Fiber: 1.3g (5 %)
Total Sugar: 0.3g
Protein: 1.9g (4 %)
Total Fat: 6.3g (8 %)
Sodium: 87mg (4 %)
Total Carbohydrate: 18.9g (7 %)
Fiber: 1.3g (5 %)
Total Sugar: 0.3g
Protein: 1.9g (4 %)
Vital Wheat Gluten
Serving Size: 1/4 cup (30 g)
------------------------------------------
Calories: 111
Calories: 111
------------------------------------------
Total Fat: 0.6g (1 %)
Sodium: 9mg (0 %)
Total Carbohydrate: 4.1g (2 %)
Fiber: 0.2g (1 %)
Total Sugar: 0.0g
Protein: 22.5g (45 %)
Total Fat: 0.6g (1 %)
Sodium: 9mg (0 %)
Total Carbohydrate: 4.1g (2 %)
Fiber: 0.2g (1 %)
Total Sugar: 0.0g
Protein: 22.5g (45 %)
Walnuts
Serving Size: 1 ounce, abotu 15 nuts (28 g)
------------------------------------------
Calories: 183
Calories: 183
------------------------------------------
Total Fat: 18.3g (24 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 3.8g (1 %)
Fiber: 1.9g (7 %)
Total Sugar: 0.7g
Protein: 4.3g (8 %)
Total Fat: 18.3g (24 %)
Sodium: 1mg (0 %)
Total Carbohydrate: 3.8g (1 %)
Fiber: 1.9g (7 %)
Total Sugar: 0.7g
Protein: 4.3g (8 %)
Watermelon
Serving Size: 1 cup (152 g)
------------------------------------------
Calories: 46
Calories: 46
------------------------------------------
Total Fat: 0.2g (0 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 11.5g (5 %)
Fiber: 0.6g (2 %)
Total Sugar: 9.4g
Protein: 0.9g (2 %)
Total Fat: 0.2g (0 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 11.5g (5 %)
Fiber: 0.6g (2 %)
Total Sugar: 9.4g
Protein: 0.9g (2 %)
Whey Protein Powder: Nutricost, Unflavored
Serving Size: 1 scoop (30 g)
------------------------------------------
Calories: 118
Calories: 118
------------------------------------------
Total Fat: 2.7g (4 %)
Sodium: 59mg (3 %)
Total Carbohydrate: 0.9g (0 %)
Fiber: 0.0g (0 %)
Total Sugar: 0.9g
Protein: 22.7g (46 %)
Total Fat: 2.7g (4 %)
Sodium: 59mg (3 %)
Total Carbohydrate: 0.9g (0 %)
Fiber: 0.0g (0 %)
Total Sugar: 0.9g
Protein: 22.7g (46 %)
Yellow Squash
Serving Size: 1 cup (115 g)
------------------------------------------
Calories: 22
Calories: 22
------------------------------------------
Total Fat: 0.3g (0 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 4.5g (1 %)
Fiber: 1.2g (5 %)
Total Sugar: 3.3g
Protein: 1.2g (2 %)
Total Fat: 0.3g (0 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 4.5g (1 %)
Fiber: 1.2g (5 %)
Total Sugar: 3.3g
Protein: 1.2g (2 %)
Yogurt (Plain, Nonfat, Greek)
Serving Size: 2/3 cup (170 g)
------------------------------------------
Calories: 100
Calories: 100
------------------------------------------
Total Fat: 0.6g (0 %)
Sodium: 61mg (3 %)
Total Carbohydrate: 6.1g (2 %)
Fiber: 0.0g (0 %)
Total Sugar: 5.5g
Protein: 17.5g (36 %)
Total Fat: 0.6g (0 %)
Sodium: 61mg (3 %)
Total Carbohydrate: 6.1g (2 %)
Fiber: 0.0g (0 %)
Total Sugar: 5.5g
Protein: 17.5g (36 %)
Zucchini
Serving Size: 1 cup (113 g)
------------------------------------------
Calories: 19
Calories: 19
------------------------------------------
Total Fat: 0.4g (0 %)
Sodium: 9mg (0 %)
Total Carbohydrate: 3.5g (1 %)
Fiber: 1.1g (5 %)
Total Sugar: 2.8g
Protein: 1.4g (2 %)
Total Fat: 0.4g (0 %)
Sodium: 9mg (0 %)
Total Carbohydrate: 3.5g (1 %)
Fiber: 1.1g (5 %)
Total Sugar: 2.8g
Protein: 1.4g (2 %)