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Nutrition information Listed Alphabetically
One of the most frustrating things on any diet is trying
to determine how to make the best choices. Still some things are hard
to find. It is amazing how two items that appear similar may have very
different nutritional values. These pages may make that a bit easier. What do you want to count. Each diet that you try proposes
something else. Selecting the following foods will take you to a page
that shows the carbohydrate, fat and protein counts of the foods in the
database. Nutritional information provided by the
USDA Nutrient Database for Standard Reference
All foods in the table are based on 100 grams
of the food. That is about 3.6 oz.
| Name of Food |
Calorie |
Protein |
Fats |
Carbohydrates |
| Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) |
275 |
10.5 |
1.6 |
53.4 |
| Bagels, plain, toasted, enriched, with calcium propionate (includes onion, poppy, sesame) |
295 |
11.3 |
1.7 |
57.5 |
| Bagels, egg |
278 |
10.6 |
2.1 |
53 |
| Bagels, cinnamon-raisin |
274 |
9.8 |
1.7 |
55.2 |
| Bagels, cinnamon-raisin, toasted |
294 |
10.6 |
1.8 |
59.3 |
| Bagels, oat bran |
255 |
10.7 |
1.2 |
53.3 |
| Biscuits, plain or buttermilk, commercially baked |
364 |
6.2 |
16.5 |
48.5 |
| Biscuits, plain or buttermilk, dry mix |
428 |
8 |
15.4 |
63.3 |
| Biscuits, plain or buttermilk, dry mix, prepared |
335 |
7.3 |
12.1 |
48.4 |
| Biscuits, plain or buttermilk, refrigerated dough, lower fat |
257 |
6.7 |
4.5 |
47.6 |
| Biscuits, plain or buttermilk, refrigerated dough, lower fat, baked |
299 |
7.8 |
5.2 |
55.4 |
| Biscuits, plain or buttermilk, refrigerated dough, higher fat |
318 |
6.2 |
13.5 |
43.7 |
| Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked |
346 |
6.7 |
14.7 |
47.5 |
| Biscuits, plain or buttermilk, prepared from recipe |
354 |
7 |
16.3 |
44.6 |
| Biscuits, mixed grain, refrigerated dough |
263 |
6.1 |
5.6 |
47.4 |
| Bread, banana, prepared from recipe, made with margarine |
326 |
4.3 |
10.5 |
54.6 |
| Bread, boston brown, canned |
195 |
5.2 |
1.5 |
43.3 |
| Bread, cornbread, dry mix, enriched (includes corn muffin mix) |
418 |
7 |
12.2 |
69.5 |
| Bread, cornbread, dry mix, prepared |
314 |
7.2 |
10 |
48.1 |
| Bread, cornbread, prepared from recipe, made with low fat (2%) milk |
266 |
6.7 |
7.1 |
43.5 |
| Bread, cracked-wheat |
260 |
8.7 |
3.9 |
49.5 |
| Bread, egg |
287 |
9.5 |
6 |
47.8 |
| Bread, egg, toasted |
315 |
10.5 |
6.6 |
52.6 |
| Bread, french or vienna (includes sourdough) |
274 |
8.8 |
3 |
51.9 |
| Bread, french or vienna, toasted (includes sourdough) |
298 |
9.6 |
3.3 |
56.4 |
| Bread, indian (navajo) fry |
329 |
7.1 |
9.5 |
53.3 |
| Bread, irish soda, prepared from recipe |
290 |
6.6 |
5 |
56 |
| Bread, italian |
271 |
8.8 |
3.5 |
50 |
| Bread, mixed-grain (includes whole-grain, 7-grain) |
250 |
10 |
3.8 |
46.4 |
| Bread, mixed-grain, toasted (includes whole-grain, 7-grain) |
272 |
10.9 |
4.1 |
50.4 |
| Bread, oat bran |
236 |
10.4 |
4.4 |
39.8 |
| Bread, oat bran, toasted |
259 |
11.4 |
4.8 |
43.7 |
| Bread, oatmeal |
269 |
8.4 |
4.4 |
48.5 |
| Bread, oatmeal, toasted |
292 |
9.2 |
4.8 |
52.7 |
| Bread, pita, white, enriched |
275 |
9.1 |
1.2 |
55.7 |
| Bread, pita, whole-wheat |
266 |
9.8 |
2.6 |
55 |
| Bread, protein (includes gluten) |
245 |
12.1 |
2.2 |
43.8 |
| Bread, pumpernickel |
250 |
8.7 |
3.1 |
47.5 |
| Bread, pumpernickel, toasted |
275 |
9.5 |
3.4 |
52.2 |
| Bread, raisin, enriched |
274 |
7.9 |
4.4 |
52.3 |
| Bread, raisin, toasted, enriched |
297 |
8.6 |
4.8 |
56.9 |
| Bread, reduced-calorie, oat bran |
201 |
8 |
3.2 |
41.3 |
| Bread, reduced-calorie, oat bran, toasted |
239 |
9.5 |
3.8 |
49.2 |
| Bread, reduced-calorie, oatmeal |
210 |
7.6 |
3.5 |
43.3 |
| Bread, reduced-calorie, rye |
203 |
9.1 |
2.9 |
40.5 |
| Bread, reduced-calorie, wheat |
198 |
9.1 |
2.3 |
43.6 |
| Bread, reduced-calorie, white |
207 |
8.7 |
2.5 |
44.3 |
| Bread, rice bran |
243 |
8.9 |
4.6 |
43.5 |
| Bread, rye |
259 |
8.5 |
3.3 |
48.3 |
| Bread, rye, toasted |
284 |
9.4 |
3.6 |
53.1 |
| Bread, wheat (includes wheat berry) |
260 |
9.1 |
4.1 |
47.2 |
| Bread, wheat, toasted (includes wheat berry) |
282 |
9.9 |
4.4 |
51.3 |
| Bread, wheat bran |
248 |
8.8 |
3.4 |
47.8 |
| Bread, wheat germ |
261 |
9.6 |
2.9 |
48.3 |
| Bread, white, commercially prepared (includes soft bread crumbs) |
266 |
7.64 |
3.29 |
50.61 |
| Bread, white, commercially prepared, toasted |
293 |
9 |
4 |
54.4 |
| Bread, white, prepared from recipe, made with nonfat dry milk |
274 |
7.7 |
2.6 |
53.6 |
| Bread, white, prepared from recipe, made with low fat (2%) milk |
285 |
7.9 |
5.7 |
49.6 |
| Bread, whole-wheat, commercially prepared |
246 |
9.7 |
4.2 |
46.1 |
| Bread, whole-wheat, commercially prepared, toasted |
277 |
10.9 |
4.8 |
51.7 |
| Bread, whole-wheat, prepared from recipe |
278 |
8.4 |
5.4 |
51.4 |
| Bread, whole-wheat, prepared from recipe, toasted |
305 |
9.2 |
5.9 |
56.4 |
| Bread crumbs, dry, grated, plain |
395 |
13.35 |
5.3 |
71.98 |
| Bread sticks, plain |
412 |
12 |
9.5 |
68.4 |
| Bread stuffing, bread, dry mix |
386 |
11 |
3.4 |
76.2 |
| Bread stuffing, bread, dry mix, prepared |
178 |
3.2 |
8.6 |
21.7 |
| Bread stuffing, cornbread, dry mix |
389 |
10 |
4.2 |
76.7 |
| Bread stuffing, cornbread, dry mix, prepared |
179 |
2.9 |
8.8 |
21.9 |
| Cake, angelfood, commercially prepared |
258 |
5.9 |
0.8 |
57.8 |
| Cake, angelfood, dry mix |
373 |
8.9 |
0.4 |
85.1 |
| Cake, angelfood, dry mix, prepared |
257 |
6.1 |
0.3 |
58.7 |
| Cake, boston cream pie, commercially prepared |
252 |
2.4 |
8.5 |
42.9 |
| Cake, carrot, dry mix, pudding-type |
415 |
5.1 |
9.8 |
79.2 |
| Cake, cherry fudge with chocolate frosting |
264 |
2.4 |
12.5 |
38 |
| Cake, chocolate, commercially prepared with chocolate frosting |
367 |
4.1 |
16.4 |
54.6 |
| Cake, chocolate, dry mix, pudding-type |
396 |
4.6 |
9.2 |
78.7 |
| Cake, chocolate, dry mix, regular |
428 |
5.9 |
15.6 |
73 |
| Cake, chocolate, prepared from recipe without frosting |
358 |
5.3 |
15.1 |
53.4 |
| Cake, white, prepared from recipe with coconut frosting |
356 |
4.4 |
10.3 |
63.2 |
| Coffeecake, cheese |
339 |
7 |
15.2 |
44.3 |
| Coffeecake, cinnamon with crumb topping, commercially prepared, enriched |
418 |
6.8 |
23.3 |
46.7 |
| Coffeecake, creme-filled with chocolate frosting |
331 |
5 |
10.8 |
53.8 |
| Coffeecake, fruit |
311 |
5.2 |
10.2 |
51.5 |
| Coffeecake, cinnamon with crumb topping, dry mix |
436 |
4.8 |
12 |
77.7 |
| Coffeecake, cinnamon with crumb topping, dry mix, prepared |
318 |
5.5 |
9.6 |
52.8 |
| Cake, fruitcake, commercially prepared |
324 |
2.9 |
9.1 |
61.6 |
| Cake, german chocolate, dry mix, pudding-type |
401 |
4 |
9.5 |
80.1 |
| Cake, gingerbread, dry mix |
437 |
4.4 |
13.8 |
74.6 |
| Cake, gingerbread, prepared from recipe |
356 |
3.9 |
16.4 |
49.2 |
| Cake, marble, dry mix, pudding-type |
416 |
3.4 |
11.7 |
79.3 |
| Cake, pineapple upside-down, prepared from recipe |
319 |
3.5 |
12.1 |
50.5 |
| Cake, pound, commercially prepared, butter |
388 |
5.5 |
19.9 |
48.8 |
| Cake, pound, commercially prepared, other than all butter, enriched |
389 |
5.2 |
17.9 |
52.5 |
| Cake, shortcake, biscuit-type, prepared from recipe |
346 |
6.1 |
14.2 |
48.5 |
| Cake, snack cakes, creme-filled, chocolate with frosting |
376 |
3.4 |
14.5 |
60.3 |
| Cake, snack cakes, creme-filled, sponge |
364 |
3.1 |
11.4 |
63.9 |
| Cake, white, dry mix, special dietary (includes lemon-flavored) |
397 |
3 |
8.4 |
79.6 |
| Cake, sponge, commercially prepared |
289 |
5.4 |
2.7 |
61.1 |
| Cake, sponge, prepared from recipe |
297 |
7.3 |
4.3 |
57.7 |
| Cake, white, dry mix, pudding-type, enriched |
423 |
3.9 |
9.5 |
81 |
| Cake, white, dry mix, regular |
426 |
4.5 |
10.9 |
78 |
| Cake, white, prepared from recipe without frosting |
357 |
5.4 |
12.4 |
57.2 |
| Cake, yellow, commercially prepared, with chocolate frosting |
379 |
3.8 |
17.4 |
55.4 |
| Cake, yellow, commercially prepared, with vanilla frosting |
373 |
3.5 |
14.5 |
58.8 |
| Cake, yellow, dry mix, pudding-type |
423 |
4 |
9.8 |
79.9 |
| Cake, yellow, dry mix, regular, enriched |
432 |
4.4 |
11.6 |
78.1 |
| Cake, yellow, prepared from recipe without frosting |
361 |
5.3 |
14.6 |
53 |
| Cheesecake commercially prepared |
321 |
5.5 |
22.5 |
25.5 |
| Cheesecake prepared from mix, no-bake type |
274 |
5.5 |
12.7 |
35.5 |
| Cookies, animal crackers (includes arrowroot, tea biscuits) |
446 |
6.9 |
13.8 |
74.1 |
| Cookies, brownies, commercially prepared |
405 |
4.8 |
16.3 |
63.9 |
| Cookies, brownies, dry mix, regular |
434 |
4 |
14.9 |
76.6 |
| Cookies, brownies, prepared from recipe |
466 |
6.2 |
29.1 |
50.2 |
| Cookies, butter, commercially prepared, enriched |
467 |
6.1 |
18.8 |
68.9 |
| Cookies, fudge, cake-type (includes trolley cakes) |
349 |
5 |
3.7 |
78.3 |
| Cookies, chocolate wafers |
433 |
6.6 |
14.2 |
72.4 |
| Cookies, chocolate chip, commercially prepared, regular, lower fat |
453 |
5.8 |
15.4 |
73.3 |
| Cookies, chocolate chip, commercially prepared, reg, higher fat, enriched |
481 |
5.4 |
22.6 |
66.8 |
| Cookies, chocolate chip, commercially prepared, soft-type |
458 |
3.5 |
24.3 |
59.1 |
| Cookies, chocolate chip, dry mix |
497 |
4.6 |
25.2 |
66.1 |
| Cookies, chocolate chip, refrigerated dough |
443 |
4.4 |
20.4 |
61.4 |
| Cookies, chocolate chip, refrigerated dough, baked |
492 |
4.9 |
22.6 |
68.2 |
| Cookies, chocolate chip, prepared from recipe, made with margarine |
488 |
5.7 |
28.3 |
58.4 |
| Cookies, chocolate sandwich, with creme filling, regular |
472 |
4.7 |
20.6 |
70.3 |
| Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated |
481 |
3.6 |
26.4 |
66.1 |
| Cookies, chocolate sandwich, with extra creme filling |
500 |
3.6 |
25.2 |
68.1 |
| Cookies, coconut macaroons, prepared from recipe |
404 |
3.6 |
12.7 |
72.2 |
| Cookies, fig bars |
348 |
3.7 |
7.3 |
70.9 |
| Cookies, fortune |
378 |
4.2 |
2.7 |
84 |
| Cookies, gingersnaps |
416 |
5.6 |
9.8 |
76.9 |
| Cookies, graham crackers, plain or honey (includes cinnamon) |
423 |
6.9 |
10.1 |
76.8 |
| Cookies, graham crackers, chocolate-coated |
484 |
5.8 |
23.2 |
66.5 |
| Cookies, ladyfingers, with lemon juice and rind |
365 |
10.6 |
9.1 |
59.7 |
| Cookies, marshmallow, chocolate-coated (includes marshmallow pies) |
421 |
4 |
16.9 |
67.7 |
| Cookies, molasses |
430 |
5.6 |
12.8 |
73.8 |
| Cookies, oatmeal, commercially prepared, regular |
450 |
6.2 |
18.1 |
68.7 |
| Cookies, oatmeal, commercially prepared, soft-type |
409 |
6.1 |
14.7 |
65.7 |
| Cookies, oatmeal, dry mix |
462 |
6.5 |
19.2 |
67.3 |
| Cookies, oatmeal, refrigerated dough |
424 |
5.4 |
18.9 |
59.1 |
| Cookies, oatmeal, refrigerated dough, baked |
471 |
6 |
21 |
65.7 |
| Cookies, oatmeal, prepared from recipe, with raisins |
435 |
6.5 |
16.2 |
68.4 |
| Cookies, peanut butter, commercially prepared, regular |
477 |
9.6 |
23.6 |
58.9 |
| Cookies, peanut butter, commercially prepared, soft-type |
457 |
5.3 |
24.4 |
57.7 |
| Cookies, peanut butter, refrigerated dough |
458 |
8.2 |
25 |
52.1 |
| Cookies, peanut butter, refrigerated dough, baked |
503 |
9.1 |
27.5 |
57.3 |
| Cookies, peanut butter, prepared from recipe |
475 |
9 |
23.8 |
58.9 |
| Cookies, peanut butter sandwich, regular |
478 |
8.8 |
21.1 |
65.6 |
| Cookies, raisin, soft-type |
401 |
4.1 |
13.6 |
68 |
| Cookies, shortbread, commercially prepared, plain |
502 |
6.1 |
24.1 |
64.5 |
| Cookies, shortbread, commercially prepared, pecan |
542 |
4.9 |
32.5 |
58.3 |
| Cookies, brownies, dry mix, special dietary |
426 |
2.9 |
12.5 |
80.4 |
| Cookies, brownies, dry mix, special dietary, prepared |
384 |
3.8 |
11.1 |
71.3 |
| Cookies, chocolate chip, commercially prepared, special dietary |
450 |
3.9 |
16.8 |
73.4 |
| Cookies, chocolate sandwich, with creme filling, special dietary |
461 |
4.5 |
22.1 |
67.7 |
| Cookies, oatmeal, commercially prepared, special dietary |
449 |
4.8 |
18 |
69.9 |
| Cookies, peanut butter sandwich, special dietary |
535 |
10 |
34 |
50.8 |
| Cookies, sugar wafers with creme filling, special dietary |
502 |
3.1 |
25.7 |
66 |
| Cookies, sugar, commercially prepared, special dietary |
431 |
4.1 |
13 |
76.8 |
| Cookies, sugar, commercially prepared, regular (includes vanilla) |
478 |
5.1 |
21.1 |
67.9 |
| Cookies, sugar, refrigerated dough |
436 |
4.2 |
20.7 |
59 |
| Cookies, sugar, refrigerated dough, baked |
484 |
4.7 |
23.1 |
65.6 |
| Cookies, sugar, prepared from recipe, made with margarine |
472 |
5.9 |
23.4 |
60 |
| Cookies, sugar wafers with creme filling, regular |
511 |
4.1 |
24.3 |
70.1 |
| Cookies, vanilla sandwich with creme filling |
483 |
4.5 |
20 |
72.1 |
| Puff pastry, frozen, ready-to-bake, baked |
558 |
7.4 |
38.5 |
45.7 |
| Cookies, vanilla wafers, lower fat |
441 |
5 |
15.2 |
73.6 |
| Cookies, vanilla wafers, higher fat |
473 |
4.3 |
19.4 |
71.1 |
| Crackers, cheese, regular |
503 |
10.1 |
25.3 |
58.2 |
| Crackers, cheese, sandwich-type with peanut butter filling |
496 |
12.41 |
25.12 |
56.74 |
| Crackers, crispbread, rye |
366 |
7.9 |
1.3 |
82.2 |
| Crackers, matzo, plain |
395 |
10 |
1.4 |
83.7 |
| Crackers, matzo, egg |
391 |
12.3 |
2.1 |
78.6 |
| Crackers, matzo, whole-wheat |
351 |
13.1 |
1.5 |
78.9 |
| Crackers, melba toast, plain |
390 |
12.1 |
3.2 |
76.6 |
| Crackers, melba toast, rye (includes pumpernickel) |
389 |
11.6 |
3.4 |
77.3 |
| Crackers, melba toast, wheat |
374 |
12.9 |
2.3 |
76.4 |
| Crackers, milk |
455 |
7.6 |
15.8 |
69.7 |
| Crackers, rusk toast |
407 |
13.5 |
7.2 |
72.3 |
| Crackers, rye, sandwich-type with cheese filling |
481 |
9.2 |
22.3 |
60.8 |
| Crackers, rye, wafers, plain |
334 |
9.6 |
0.9 |
80.4 |
| Crackers, rye, wafers, seasoned |
381 |
9 |
9.2 |
73.8 |
| Crackers, saltines (includes oyster, soda, soup) |
434 |
9.2 |
11.8 |
71.5 |
| Crackers, standard snack-type, regular |
502 |
7.4 |
25.3 |
61 |
| Crackers, standard snack-type, sandwich, with cheese filling |
477 |
9.3 |
21.1 |
61.7 |
| Crackers, standard snack-type, sandwich, with peanut butter filling |
494 |
11.47 |
24.54 |
58.38 |
| Crackers, wheat, regular |
473 |
8.6 |
20.6 |
64.9 |
| Crackers, wheat, sandwich, with cheese filling |
497 |
9.8 |
25 |
58.2 |
| Crackers, wheat, sandwich, with peanut butter filling |
495 |
13.5 |
26.7 |
53.8 |
| Crackers, whole-wheat |
443 |
8.8 |
17.2 |
68.6 |
| Cracker meal |
383 |
9.3 |
1.7 |
80.9 |
| Cream puffs, prepared from recipe, shell (includes eclair) |
362 |
9 |
25.9 |
22.8 |
| Cream puffs, prepared from recipe, shell, with custard filling |
258 |
6.7 |
15.5 |
22.9 |
| Croissants, butter |
406 |
8.2 |
21 |
45.8 |
| Croissants, apple |
254 |
7.4 |
8.7 |
37.1 |
| Croissants, cheese |
414 |
9.2 |
20.9 |
47 |
| Croutons, plain |
407 |
11.9 |
6.6 |
73.5 |
| Croutons, seasoned |
465 |
10.8 |
18.3 |
63.5 |
| Danish pastry, cinnamon, enriched |
403 |
7 |
22.4 |
44.6 |
| Danish pastry, cheese |
374 |
8 |
21.9 |
37.2 |
| Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) |
371 |
5.4 |
18.5 |
47.8 |
| Danish pastry, nut (includes almond, raisin nut, cinnamon nut) |
430 |
7.1 |
25.2 |
45.7 |
| Doughnuts, cake-type, plain (includes unsugared, old-fashioned) |
421 |
5 |
22.9 |
49.7 |
| Doughnuts, cake-type, plain, chocolate-coated or frosted |
474 |
5 |
31 |
| |
