Table of Fat, Protein, Calories, and Carbohydrates of Various Foods by Common Portion

Table of Fat, Protein, Calories, and Carbohydrates of Various Foods by Common Portion

This table accompanies an article published by the Colorado Freedom Report, which does not guarantee the accuracy of the information contained herein. The information was checked at NutritionData.com or on food labels. Amounts are given in grams and rounded to the nearest gram or percent. T = Tablespoon, C = Cup, OZ = ounce, G = gram.

Item and Amount Total Fat Saturated Fat Protein Calories Carbohydrates Significant Nutrients in Amount or % Daily Value
FDA Daily for 2,000 Calorie Diet 65 20 50 2,000 300
Calories Split 30%, 30%, 40% 67 150 2,000 200
Ground Flaxseed 2 T (14 G) 6 1 3 75 4 Magn 14, O-3 3.2 G
Olive Oil 1 T (14 G) 14 2 0 119 0 E 10, K 10
Butter 1 T (14 G) 11 7 0 100 0 A 7
Peanut Butter 2 T (32 G) 16 3 8 188 6 E 14, Niacin 21, Manga 23
Walnuts 1 OZ (28 G, 14 Halves) 18 2 4 185 4 Copper 22, Manga 48, O-3 2.6 G
Almonds 1 OZ (28 G, 23 Nuts) 14 1 6 163 6 E 37, Magn 19, Copper 16, Manga 36
Chicken Breast Half (86 G) 3 1 27 142 0 Niacin 59, B6 26, Phos 20, Selen 34
Chicken Thigh (52 G) 6 2 13 109 0 Niacin 17, Selen 22
Chicken Leg (95 G) 8 2 26 181 0 Ribo 13, Niacin 30, B6 18, Phos 17, Zinc 18, Selen 30
Chicken Drumstick (42 G) 3 1 12 82 0
Hamburger 20% 3 OZ 14 5 21 216 0 Niacin 20, B6 14, B12 35, Iron 12, Phos 15, Zinc 35, Selen 25
Hamburger 95% 3 OZ 5 2 23 148 0 Niacin 23, B6 15, B12 35, Iron 14, Phos 17, Zinc 39, Selen 27
Salmon Sockeye 3 OZ (85 G) 9 2 23 184 0 O-3 1.2 G, Niacin 28, B12 82, Phos 23, Selenium 46
Tuna 1 Can (165 G) 1 0 42 191 0 O-3 0.5 G, Niacin 110, B6 29, B12 82, Iron 14, Phos 27, Sodium 23, Selenium 190
Tuna Chicken of the Sea 6 OZ (170 G) 1 0 13 60 0
Turkey 3 OZ (84 G) 4 2 25 143 0 Niacin 24, B6 18, Zinc 18, Selenium 45
Milk Skim 1 C 0 0 8 83 12 A 10, D 25, Ribo 26, B12 22, Calcium 31, Phos 25
Milk 2% 1 C 5 3 8 122 12 D 26, Ribo 27, B12 19, Calcium 29, Phos 23
Milk Whole 1 C 8 5 8 146 13 D 24, Ribo 26, B12 18, Calcium 28, Phos 22, Selen 13
Cheese Cheddar 0.5 C (66 G) 22 14 16 266 1 Ribo 15, Calcium 48, Phos 34, Sodium 17
Cheese Moz. 0.5 C (56 G) 12 7 12 168 2.5 B12 21, Calcium 28, Phos 20, Sodium 14
Egg 1 Large 5 2 6 77 1 Ribo 15, Selen 22
Beans Pinto 1 C (171 G) 1 0 15 245 45 Thiamin 22, B6 20, Folate 74, Iron 20, Magn 21, Phos 25, Potass 21, Copper 19, Mang 39, Selenium 15
Beans Black 1 C (172 G) 1 0 15 227 41 Thiamin 28, Folate 64, Iron 20, Magn 30, Phos 24, Potass 17, Copper 18, Mang 38
Lentils 1 C (198 G) 1 0 18 230 40 Thiamin 22, B6 18, Folate 90, Iron 37, Magn 18, Phos 36, Potass 21, Zinc 17, Copper 25, Mang 49
Split Peas 1 C (196 G) 1 0 16 231 41 Thiamin 25, Folate 32, Iron 14, Magn 18, Phos 19, Potass 20, Copper 18, Mang 39
Rice Brown Cooked 1 C (195 G) 2 0 5 216 45 Niacin 15, B6 14, Magn 21, Phos 16, Mang 88, Selen 27
Oats Cooked 1 C (234 G) 2 0 6 147 25 Thiamin 17, Magn 14, Phos 18 Mang 68, Selen 27
Quinoa 0.25 C dry (43 G) 2.5 0 6 160 29 Iron 22, Magn 22, Phos 18, Copper 18, Mang 48
10 Grain Cereal Bob's 0.25 C Dry 3 0 6 180 35
Popcorn Air 3.5 C 1 OZ (28 G) 1 0 4 108 22 Mang 16
Rudi's Bread 1 Slice (43 G) 1 0 4 100 19 Thiamin 8
Apple (138 G) 0 0 0 72 19 C 11
Banana (118 G) 0 0 1 105 27 C 17, B6 22, Potass 12, Mang 16
Watermelon 1 C (154 G) 0 0 1 46 12 A 18, C 21
Cantaloupe 1 C (177 G) 0 0 1 60 14 A 120, C 108, Potass 14
Blueberries 1 C (148 G) 0 0 1 84 21 C 24, K 36, Mang 25
Strawberries 1 C (152 G) 0 0 1 49 12 C 149, Mang 29
Peach (150 G) 0 0 1 59 14 C 17
Pineapple 1 C (155 G) 0 0 1 74 20 C 94, Mang 91
Orange (131 G) 0 0 1 62 15 C 116
Grapefruit Half (123 G) 0 0 1 52 13 A 28, C 64
Raisins 1 C (145 G) 0 0 4 434 115 Iron 15, Phos 15, Potass 31, Copper 23, Mang 22
Avocado (201 G) 29 4 4 322 17 C 33, E 21, K 53, Ribo 15, Niacin 17, B6 26, Folate 41, Panto 28, Magn 15, Potass 28, Copper 19, Mang 14
Lettuce Romaine 1 C (47 G) 0 0 1 8 2 A 55, C 19, K 60, Folate 16
Lettuce Red Leaf 1 C (28 G) 0 0 0 4 1 A 42, K 49
Lettuce Iceberg 1 C (72 G) 0 0 1 10 2 K 22
Red Cabbage 1 C (89 G) 0 0 1 28 7 A 20, C 85, K 42
Broccoli 1 C (91 G) 0 0 3 31 6 C 135, K 116, Folate 14
Carrot Large (72 G) 0 0 1 30 7 A 242
Cauliflower 1 C (100 G) 0 0 2 25 5 C 77, K 20, Folate 14
Squash 1 C (113 G) 0 0 1 18 4 C 32, B6 12
Potato Medium (173 G) 0t 0 4 161 37 C 28, B6 27, Potass 26, Mang 19
Sweet Potato (114 G) 0 0 2 103 24 A 438, C 37, B6 16, Potass 15, Mang 28
Onion (110 G) 0 0 1 44 10 C 14
Chocolate Chips 1 OZ (28 G) 10 5 2 150 15
Kashi Honey Almond Flax Bar 5 1 7 140 19
Item and Amount Total Fat Saturated Fat Protein Calories Carbohydrates Significant Nutrients in Amount or % Daily Value