The tables below include tabular lists for selected basic foods, compiled from United States Dept. of Agriculture (USDA) sources. Included for each food is its weight in grams, its calories, and (also in grams,) the amount of protein, carbohydrates, dietary fiber, fat, and saturated fat.Home and Garden Bulletin, Number 72 United States Dept. of Agriculture (USDA) 1963, 2002 As foods vary by brands and stores, the figures should only be considered estimates, with more exact figures often included on product labels. For precise details about vitamins and mineral contents, the USDA source can be used.
To use the tables, click on "show" or "hide" at the far right for each food category. In the Measure column, "t" = teaspoon and "T" = tablespoon. In the food nutrient columns, the letter "t" indicates that only a trace amount is available.
Dairy products Dairy products Food Measure Grams Calories Protein Carb Fiber Fat Sat_fat Cow's milk, whole1 qt.=4cups*976660324804036skim1 qt.98436036520tt Buttermilk, cultured1 cup246127913054 Evaporated, undiluted1 cup252345162402018 Fortified milk6 cups1,4191,373891191.44223 Powdered milk, whole1 cup103515273902824skim, instant1 1/3 cups8529030420ttskim, non-instant2/3 cup8529030421tt Goat's milk, fresh1 cup2441658110108 Malted milk(1/2 cup ice cream)2 cups540690247002422 Cocoa1 cup25223582601110 Yogurt, of partiallyskim. milk1 cup2501281813143 Milk pudding(cornstarch)1 cup2482759400109 Custard, baked1 cup248285132801411 Ice cream, commercial1 cup18830062901816 Ice milk, commercial1 cup1902759320109 Cream, light, or half-and-half1/2 cup1201704501513 Cream, heavy,or whipping1/2 cup1194302314427 Cheese, cottage, creamed 1 cup22524030601110uncreamed 1 cup2251953860ttCheddar, or American 1-in. cube17704t065Cheddar, grated cup1/2 cup5622614101917Cream cheese1 oz.281052101110Processed cheese1 oz.281057t098Roquefort type1 oz.281056t098Swiss1 oz.281057t087 Eggs, boiled, poached,or raw210015012t01210 Scrambled, omelet,or fried212822013101614Yolks only2341206t0108
Oils, fats and shortenings Oils, fats and shortenings Food Measure Grams Calories Protein Carb Fiber Fat Sat_fat Butter1T.14100tt01110 Butter 1/2 cupor 1/4 lb.112800t109080 Hydrogenated cooking fat 1/2 cup10066500010088 Lard1/2 cup11099200011092 Margarine, 1/2 pound or1/2 cup112806tt09176 Margarine, 2 pat or1 T.14100tt0119 Mayonnaise1 T.15110tt0125 OilsCorn, soy, peanutor cottonseed1 T.14125000145Olive1T.14125000143Safflower, sunflowerseed, walnut1 T.14125000143 Salad dressingFrench1 T.1560t2062Thousand Island1 T.1575t1083 Salt pork2 oz.6047030055
Meat and poultry Meat and poultry Food Measure Grams Calories Protein Carb Fiber Fat Sat_fat Bacon, crisp, drained 2 slices169541087 Beef, chuck, pat-roasted 3 oz.8524523001615Hamburger, commercial 3 oz.8524521001715Ground lean 3 oz.851852400109Roast beef,3 oz85148236.102.4oven-cooked3 oz.8539016003635Steak, as sirloin3 oz.8533020002725Steak, lean, as round3 oz.8522024001211Corned beef3 oz.851852200109Corned beef hash,canned3 oz.85120126t87Dried or chipped2 oz.56115190044Pot pie, 4 1/2" diameter1 pie2274801832t2825Stew, with vegetables1 cup2351851515t109 chicken; broiled3 oz.85185230097Fried, breast orleg and thigh3 oz.8524525001511Roasted3 1/2 oz.10029025002016 Chicken livers, fried3 med.100140222.3001412 Duck, domestic3 1/2 oz.1003701600280 Lamb, chop, broiled4 oz.11548024003533Leg roasted3 oz.8631420001414Shoulder, braised3 oz.8528518002321 Pork, chop, 1 thick3 1/2 oz.10026016002118Ham, cured, andpan-broiled3 oz.8529016002219Ham, as luncheon meat2 oz.5717013001311Ham, canned, spiced2 oz.571658101412Pork roast3 oz.8531021002421Pork sausage, bulk3 1/2 oz.10047518004440 Turkey, roasted3 1/2 oz.1002652700150 Veal, cutlet, broiled3 oz.85185230098Roast3 oz.8530513001413
Fish and seafood Fish and seafood Food Measure Grams Calories Protein Carb Fiber Fat Sat_fat Clams, steamed or canned3 oz.8587122010 Cod, broiled3 1/2 oz.100170280050 Crab meat, cooked3 oz.8590141020 Fish sticks, breaded,fried51122001980105 Flounder, baked3 1/2 oz.100200300080 Haddock, fried3 oz.85135166054 Halibut, broiled3 1/2 oz.100182260080 Herring, kippered1 small1002112200130 Lobster, steamedaver.1009218t010 Mackerel, canned3 oz.85155180a90 Oysters, raw6-8 med.or 1/2 cup1208583020 Oyster stew, madewith milk1 cup23020011110120 Salmon, canned3 oz.85120170051 Sardines, canned3 oz.85180220094 Scallops, breaded, fried3 1/2 oz.1001041810080 Shad, baked3 oz.851702000100 Shrimp, steamed3 oz.85110230010 Swordfish, broiled1 steak100180270060 Tuna, canned, drained3 oz.85170250073
Vegetables Vegetables A-E Food Measure Grams Calories Protein Carb Fiber Fat Sat_fat Artichoke, globe1 large1008-44210+2tt Asparagus, green6 spears9618130.5tt Beans, green snap1 cup12525160.8ttLima, green1 cup1601408243.0ttLima, dry, cooked1 cup19226016482ttNavy, baked with pork3/4 cup2002501137266Red-kidney, canned1 cup26023015422.510 Bean sprouts, uncooked1 cup5017130.3t0 Beet greens, steamed1 cup10027261.4t0 Beetroots, boiled1 cup1651120.80t0 Broccoli, steamed1 cup15045581.9t0 Brussels sprouts, steamed Cabbage, as coleslaw1 cup130606121.7t0Sauerkraut, canned1 cup15032171.2t0Steamed cabbage1 cup17040291.3t0 Carrots, cooked, diced1 cup150451100.9t0Raw, grated1 cup110451101.2t0Strips, from raw1 mad.5020t50.5t0 Cauliflower, steamed1 cup12030361t0 Celery, cooked, diced1 cup10020141t0Stalk raw1 large405110.3t0 Chard steamed, leaves and stalks1 cup15030271.4t0 Collards, steamed leaves1 cup15051582t0 Corn, steamed,1 ear100923210.81tcooked or canned1 cup2001705411.6t0 Cucumbers, 1/8" slices8506t10.200 Dandelion greens, steamed1 cup180805163.210 Eggplant, steamed1 cup18030291.0t0 Endive (escarole)2 oz.5710120.6t0
Vegetables F-P Food Measure Grams Calories Protein Carb Fiber Fat Sat_fat Kale, steamed1 cup11045480.910 Kohlrabi, raw, sliced1 cup14040291.5t0 Lambs quarters, steamed1 cup15048573.2t0 Lentils1 cup20021215382.4t0 Lettuce, loose leaf, green1/4 head10014120.5t0Iceberg1/4 head10013t30.5t0 Mushrooms, cooked orcanned41201224tt0 Mustard greens, steamed114030361.2t0 Okra, diced, steamed1 1/3 cups10032171t0 Onions, mature cooked1210802181.6t0Raw, green6 small5022t51t0 Parsley, chopped, raw2 T.502tttt0 Parsnips, steamed1 cup15595222310 Peas, green, canned1 cup100663130.1t0Fresh, steamed1 cup100705122.2t0Frozen, heated1 cup1005121.8t0Split cooked4 cups1001158210.4t0With carrots, frozen,heated1 cup100533101t0 Peppers, pimientos, canned1 pod3810t2tt0Raw, green, sweet1 large10025161.4t0Stuffed with beefand crumbs1 med.1502551924198 Potatoes, baked1 med.1001002220.5t0French-fried10 pieces60155-1200.473Mashed with milkand butter1 cup2002304280.71211 Potatoes, pan-tried3/4 cup1002684330.40146Scalloped with cheese3/4 cup1001456140.4087Steamed before peeling1 med. 100802190.40t0 Potato chips1020110110t74
Vegetables R-Z Food Measure Grams Calories Protein Carb Fiber Fat Sat_fat Radishes, raw5 small5010t20.300 Rutabagas, diced4 cups10032t81.400 Soybeans, unseasoned1 cup20026022203.2110 Spinach, steamed1 cup10026331t0 Squash, summer1 cup21035180.6t0Winter, mashed1 cup200954232.6t0 Sweet potatoes, baked1 med.110155236110Candied1 med.1752352801.565 Tomatoes, canned whole1 cup24050291t0Raw, 2 by 2 1/21 med.15030160.6t0 Tomato juice, canned1 cup240502100.6t0 Tomato catsup1 T.1715t4tt0 Turnip greens, steamed1 cup14545481.810 Turnips, steamed, sliced1 cup15540191.8t0 Watercress, leaves andstems, raw1 cup509110.3t0
Fruits Fruits A-F Food Measure Grams Calories Protein Carb Fiber Fat Sat_fat Apple juice, fresh orcanned1 cup250125t34000 Apple cider vinegar1/3 cup10014t3000 Apples, raw1 med13070t181t0Stewed or canned1 cup240100t262t0 Apricots, canned In syrup1 cup2502202571t0Dried, uncooked1/2 cup752204501t0Fresh3 med.114551140.70t0Nectar, or juice1 cup2501401362t0 Avocado1/2 large108185261.801812 Banana1 med.150851230.9t0 Blackberries, fresh1 cup144852196.6010 Blueberries, canned1 cup2502451652t0 Cantaloupe1/2 med.38040192.20t0 Cherries, canned, pitted1 cup257100226210Fresh, raw1 cup114651150.8t0 Cranberry sauce,sweetened1 cup277530t1421.2t0 Dates, dried1 cup17850541343.6t0 Figs, dried, large, 2" by 1"2421202301.9t0Fresh, raw3 med.114902221t0Stewed or cannedwith syrup31151301321t0 Fruit cocktail, canned1 cup2561951500.5t0
Fruits G-O Food Measure Grams Calories Protein Carb Fiber Fat Sat_fat Grapefruit, cannedsections1 cup2501701440.5t0 Grapefruit, fresh,5" diameter1/2285501141tt Grapefruit juice1 cup2501001241t0 Grapes, American, asConcord1 cup153701160.8t0European, as Muscat, Tokay1 cup1601001260.7t0 Grape juice, bottled1 cup250160142tt0 Lemon juice, fresh1/2 cup12530t10tt0 Lemonade concentrate,frozen6-oz. can220430t112tt0 Limeade concentratefrozen6-oz. can218405t108tt0 Olives, green, cannedlarge106572130.8109Ripe, canned, large10651051111312 Oranges, fresh,3" diameter1 med.180602161tt Orange juice, fresh8 oz. or2501122250.2t0Frozen concentrate6-oz. can2103302780.4tt
Fruits P-Z Food Measure Grams Calories Protein Carb Fiber Fat Sat_fat Papaya, fresh1/2 med.200751181.8t0 Peaches, canned, sliced1 cup2572001521t0Fresh, raw1 med.114351100.6t0 Pears, canned, sweetened1 cup2551951502t0Raw, 3 by 2V1 med.182100125210 Persimmons, Japanese1 med.125751202t0 Pineapple, canned, sliced1 large slice12295t260.4t0Crushed1 cup2602051550.7t0Raw, diced1 cup140751190.6t'0 Pineapple juice, canned1 cup2501201320.2t0 Plums, canned in syrup1 cup2561851500.7t0Raw, 2" diameter16030t70.2t0 Prunes, cooked1 cup2703003810.810 Prune juice, canned*1 cup2401701450.7t0 Raisins, dried1/2 cup882302820.7t0 Raspberries, frozen1/2 cup100100t252t0Raw, red3/4 cup10057t145t0 Rhubarb, cooked,sweetened1 cup2703851981.9t0 Strawberries, frozen1 cup2272421601.3t0Raw1 cup14954t121.9t0 Tangerines, freshI med.114401101t0 Watermelon, 4 by 8"1 wedge9251202293.610
Breads, cereals and grains Breads, cereals, and grains A-O Food Measure Grams Calories Protein Carb Fiber Fat Sat_fat Biscuits, 2 1/2" diameters138130318t43 Bran flakes1 cup251173320.10t0 Bread, cracked wheat1 slice23602120.1011Rye1 slice23552120.1011White, 20 slices, or 1-lb. loaf4541,225392299.001512Whole-wheat1-lb. loaf4541,1004821667.501410Whole-wheat1 slice23552110.3110 Corn bread of wholeground meal1 serving501003150.3042 Cornflakes1 cup251102250.1t0 Corn grits, refined,cooked1 cup2421208270.2t0 Corn meal, yellow1 cup1183609741.642 Crackers, graham2 med.1455110t10Soda, 2 1/2 square2114518t10 Farina1 cup2381053228t0 Flour, soy, full fat1 cup11046039332.9220Wheat (all purpose)1 cup11040012840.310Wheat (whole)1 cup12039013792.820 Macaroni, cooked1 cup1401555320.110Baked with cheese1 cup2204751844t2524 Muffins of refined flour148135419t54 Noodles1 cup1602007370.122 Oatmeal, or rolled oats1 cup2361505264.632
Breads, cereals, and grains P-Z Food Measure Grams Calories Protein Carb Fiber Fat Sat_fat Pancakes, buckwheat,4" diam.41082507280.190Wheat, refined flour,4" diam.41082507280.190 Pizza, cheese, 1/8 of14" diam.1 section75180823t65 Popcorn, with oil andsalt2 cups281523200.572 Puffed rice1 cup1455t12tt0 Puffed wheat,presweetened1 cup281051260.6t0 Rice, uncooked, brown1 cup208748151541.230Converted1 cup187677141420.4t0White1 cup1916924.21500.3t0 Rice flakes1 cup301152260.1t0 Rice polish1/2 cup501326281.260 Rolls, breakfast, sweet1 large504113230.11211of refined flour138115320t22whole-wheat1401024200.110 Spaghetti with meat sauce1 cup25028513350.50106with tomatoes and cheese1 cup2502106360.5053 Spanish rice with meat1 cup2502174401.2040 Shredded wheat biscuit1281003230.7010 Waffles, 1/2" x 4 1/2" x 5 1/2"1752408300.1091 Wheat germ1 cup6824517342.5073 Wheat germ cereal,toasted1 cup6526020362.5073 Wheat-meal cereal,unrefined3/4 cup301034250.7010 Wheat, unground,cooked3/4 cup20027512354.4010
Soups: canned and diluted