What is a Serving Size?
Apr 19, 2025

Comment Print
Share on:
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. Dates (Pitted)
  38. Eggs
  39. Eggplant
  40. Egg Whites
  41. Feta Cheese
  42. Flaxseed (Ground)
  43. Flour (Whole Wheat)
  44. Grated Cheese
  45. Gochujang
  46. Graham Crackers
  47. Grapes
  48. Ground Beef (93/7)
  49. Ground Chicken
  50. Ground Turkey (93/7)
  51. Honey
  52. Hot Sauce
  53. Jelly
  54. Kidney Beans
  55. Kimchi
  56. Macadamia Nuts
  57. Mangos (Frozen)
  58. Marmite
  59. Mushrooms (White)
  60. Mustard (Dijon)
  61. Nutritional Yeast
  62. Oat Flour
  63. Oil
  64. Olives
  65. Onions
  66. Pasta (Whole Wheat)
  67. Peanuts
  68. Peanut Butter
  69. Pesto
  70. Pickles
  71. Pinto Beans
  72. Pistachios
  73. Popcorn (Plain Kernels)
  74. Powdered Peanut Butter
  75. Pumpkin Puree
  76. Pumpkin Seeds
  77. Quick Oats
  78. Quinoa
  79. Raisins
  80. Red Lentils
  81. Rice (Brown)
  82. Romaine Lettuce
  83. Salmon
  84. Salsa
  85. Sauerkraut
  86. Shredded Cheese (Low Moisture Part Skim Mozzarella)
  87. Shredded Cheese (Mexican Mix)
  88. Skim Milk
  89. Soy Sauce (Low Sodium)
  90. Spinach (Fresh)
  91. Spinach (Frozen)
  92. Strawberries (Frozen)
  93. Sugar
  94. Sunflower Seeds
  95. Sweet Potato
  96. Sweet Potato Puree
  97. Tilpaia
  98. Tofu
  99. Tomatoes
  100. Tomato Sauce (Canned, Unsweetened)
  101. Tortilla Chips
  102. Vital Wheat Gluten
  103. Walnuts
  104. Watermelon
  105. Whey Protein Powder
  106. Yellow Squash
  107. Yogurt (Plain, Nonfat, Greek)
  108. 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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
Fiber: 0.0g (0 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
Total Sugar: 0.0g
Protein: 0.0g (0 %)
------------------------------------------

Coconut Flour



Serving Size: 2 tbsp (14 g)
------------------------------------------
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 %)
------------------------------------------

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 %)
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 %)
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 %)
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 %)
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 %)
Total Sugar: 0.0g (0 %)
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 %)
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 %)
Total Sugar: 0.0g (0 %)
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 %)
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 %)
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 %)
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 %)
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 %)
Total Sugar: 0.1g
Protein: 4.1g (8 %)
------------------------------------------

Grated Cheese: Parmesean



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 %)
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 %)
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 %)
Total Sugar: 7.1g
Protein: 2.2g (4 %)
------------------------------------------

Grapes



Serving Size: 1 cup (150 g)
------------------------------------------
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 %)
------------------------------------------

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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
Total Sugar: 20.5g
Protein: 1.2g (3 %)
------------------------------------------

Marmite: Yeast Extract



Serving Size: 1/2 tsp (4 g)
------------------------------------------
Calories: 10
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
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 %)
Total Sugar: 0.0g (0 %)
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 %)
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 %)
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 %)
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 %)
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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
------------------------------------------
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 %)
------------------------------------------