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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

Dairy and Egg Products

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
Butter, salted 717 0.85 81.11 0.06
Butter, whipped, with salt 717 0.85 81.11 0.06
Butter oil, anhydrous 876 0.28 99.48 0
Cheese, blue 353 21.4 28.74 2.34
Cheese, brick 371 23.24 29.68 2.79
Cheese, brie 334 20.75 27.68 0.45
Cheese, camembert 300 19.8 24.26 0.46
Cheese, caraway 376 25.18 29.2 3.06
Cheese, cheddar 403 24.9 33.14 1.28
Cheese, cheshire 387 23.37 30.6 4.78
Cheese, colby 394 23.76 32.11 2.57
Cheese, cottage, creamed, large or small curd 103 12.49 4.51 2.68
Cheese, cottage, creamed, with fruit 97 10.69 3.85 4.61
Cheese, cottage, nonfat, uncreamed, dry, large or small curd 85 17.27 0.42 1.85
Cheese, cottage, lowfat, 2% milkfat 90 13.74 1.93 3.63
Cheese, cottage, lowfat, 1% milkfat 72 12.39 1.02 2.72
Cheese, cream 349 7.55 34.87 2.66
Cheese, edam 357 24.99 27.8 1.43
Cheese, feta 264 14.21 21.28 4.09
Cheese, fontina 389 25.6 31.14 1.55
Cheese, gjetost 466 9.65 29.51 42.65
Cheese, gouda 356 24.94 27.44 2.22
Cheese, gruyere 413 29.81 32.34 0.36
Cheese, limburger 327 20.05 27.25 0.49
Cheese, monterey 373 24.48 30.28 0.68
Cheese, mozzarella, whole milk 300 22.17 22.35 2.19
Cheese, mozzarella, whole milk, low moisture 318 21.6 24.64 2.47
Cheese, mozzarella, part skim milk 254 24.26 15.92 2.77
Cheese, mozzarella, part skim milk, low moisture 302 25.96 20.03 3.83
Cheese, muenster 368 23.41 30.04 1.12
Cheese, neufchatel 260 9.96 23.43 2.94
Cheese, parmesan, grated 431 38.46 28.61 4.06
Cheese, parmesan, hard 392 35.75 25.83 3.22
Cheese, port de salut 352 23.78 28.2 0.57
Cheese, provolone 351 25.58 26.62 2.14
Cheese, ricotta, whole milk 174 11.26 12.98 3.04
Cheese, ricotta, part skim milk 138 11.39 7.91 5.14
Cheese, romano 387 31.8 26.94 3.63
Cheese, roquefort 369 21.54 30.64 2
Cheese, swiss 380 26.93 27.8 5.38
Cheese, tilsit 340 24.41 25.98 1.88
Cheese, pasteurized process, american, with di sodium phosphate 375 22.15 31.25 1.6
Cheese, pasteurized process, pimento 375 22.13 31.2 1.73
Cheese, pasteurized process, swiss, with di sodium phosphate 334 24.73 25.01 2.1
Cheese food, cold pack, american 331 19.66 24.46 8.32
Cheese food, pasteurized process, american, without di sodium phosphate 330 18.4 25.18 7.83
Cheese food, pasteurized process, swiss 323 21.92 24.14 4.5
Cheese spread, pasteurized process, american, without di sodium phosphate 290 16.41 21.23 8.73
Cream, fluid, half and half 130 2.96 11.5 4.3
Cream, fluid, light (coffee cream or table cream) 195 2.7 19.31 3.66
Cream, fluid, light whipping 292 2.17 30.91 2.96
Cream, fluid, heavy whipping 345 2.05 37 2.79
Cream, whipped, cream topping, pressurized 257 3.2 22.22 12.49
Cream, sour, reduced fat, cultured 135 2.94 12 4.26
Cream, sour, cultured 214 3.16 20.96 4.27
Eggnog 135 3.81 7.48 13.54
Sour dressing, non-butterfat, cultured, filled cream-type 178 3.25 16.57 4.68
Milk, filled, fluid, with blend of hydrogenated vegetable oils 63 3.33 3.46 4.74
Milk, filled, fluid, with lauric acid oil 63 3.33 3.4 4.74
Cream substitute, liquid, with hydrogenated vegetable oil and soy protein 136 1 9.97 11.38
Cream substitute, liquid, with lauric acid oil and sodium caseinate 136 1 9.97 11.38
Cream substitute, powdered 546 4.79 35.48 54.88
Dessert topping, powdered 577 4.9 39.92 52.54
Dessert topping, powdered, 1.5 ounce prepared with 1/2 cup milk 189 3.6 12.41 16.53
Dessert topping, pressurized 264 0.98 22.3 16.07
Dessert topping, semi solid, frozen 318 1.25 25.31 23.05
Sour cream, imitation, cultured 208 2.4 19.52 6.63
Milk substitutes, fluid with hydrogenated vegetable oils 61 1.75 3.41 6.16
Milk substitutes, fluid, with lauric acid oil 61 1.75 3.41 6.16
Milk, whole, 3.25% milkfat 60 3.22 3.25 4.52
Milk, producer, fluid, 3.7% milkfat 64 3.28 3.66 4.65
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A 50 3.3 1.97 4.68
Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A 51 3.48 1.92 4.97
Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A 56 3.95 1.98 5.49
Milk, lowfat, fluid, 1% milkfat, with added vitamin A 42 3.37 0.97 4.99
Milk, lowfat, fluid, 1% milkfat, with added nonfat milk solids and vitamin A 43 3.48 0.97 4.97
Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A 48 3.93 1.17 5.52
Milk, nonfat, fluid, with added vitamin A (fat free or skim) 34 3.37 0.08 4.96
Milk, nonfat, fluid, with added nonfat milk solids and vitamin A (fat free or skim) 37 3.57 0.25 5.02
Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim) 41 3.96 0.25 5.56
Milk, buttermilk, fluid, cultured, lowfat 40 3.31 0.88 4.79
Milk, low sodium, fluid 61 3.1 3.46 4.46
Milk, dry, whole 496 26.32 26.71 38.42
Milk, dry, nonfat, regular, without added vitamin A 362 36.16 0.77 51.98
Milk, dry, nonfat, instant, with added vitamin A 358 35.1 0.72 52.19
Milk, dry, nonfat, calcium reduced 354 35.5 0.2 51.8
Milk, buttermilk, dried 387 34.3 5.78 49
Milk, canned, condensed, sweetened 321 7.91 8.7 54.4
Milk, canned, evaporated, without added vitamin A 134 6.81 7.56 10.04
Milk, canned, evaporated, nonfat 78 7.55 0.2 11.35
Milk, chocolate, fluid, commercial, 83 3.17 3.39 10.34
Milk, chocolate, fluid, commercial, reduced fat 72 3.21 2 10.4
Milk, chocolate, fluid, commercial, lowfat 63 3.24 1 10.44
Milk, chocolate beverage, hot cocoa, homemade 77 3.52 2.33 10.63
Milk, goat, fluid 69 3.56 4.14 4.45
Milk, human, mature, fluid 70 1.03 4.38 6.89
Milk, indian buffalo, fluid 97 3.75 6.89 5.18
Milk, sheep, fluid 108 5.98 7 5.36
Milk shakes, thick chocolate 119 3.05 2.7 21.15
Milk shakes, thick vanilla 112 3.86 3.03 17.75
Whey, acid, fluid 24 0.76 0.09 5.12
Whey, acid, dried 339 11.73 0.54 73.45
Whey, sweet, fluid 27 0.85 0.36 5.14
Whey, sweet, dried 353 12.93 1.07 74.46
Yogurt, plain, whole milk, 8 grams protein per 8 ounce 61 3.47 3.25 4.66
Yogurt, plain, low fat, 12 grams protein per 8 ounce 63 5.25 1.55 7.04
Yogurt, plain, skim milk, 13 grams protein per 8 ounce 56 5.73 0.18 7.68
Yogurt, vanilla, low fat, 11 grams protein per 8 ounce 85 4.93 1.25 13.8
Yogurt, fruit, low fat, 9 grams protein per 8 ounce 99 3.98 1.15 18.64
Yogurt, fruit, low fat, 10 grams protein per 8 ounce 102 4.37 1.08 19.05
Yogurt, fruit, low fat, 11 grams protein per 8 ounce 105 4.86 1.41 18.6
Egg, whole, raw, fresh 147 12.58 9.94 0.77
Egg, white, raw, fresh 52 10.9 0.17 0.73
Egg, yolk, raw, fresh 322 15.86 26.54 3.59
Egg, yolk, raw, frozen 303 15.5 25.6 1.15
Egg, yolk, raw, frozen, sugared 307 13.8 22.75 10.8
Egg, whole, cooked, fried 201 13.63 15.31 0.88
Egg, whole, cooked, hard-boiled 155 12.58 10.61 1.12
Egg, whole, cooked, omelet 153 10.62 12.02 0.69
Egg, whole, cooked, poached 147 12.53 9.9 0.76
Egg, whole, cooked, scrambled 166 11.09 12.21 2.2
Egg, whole, dried 594 47.35 40.95 4.95
Egg, whole, dried, stabilized, glucose reduced 615 48.17 43.95 2.38
Egg, white, dried, flakes, glucose reduced 351 76.92 0.04 4.17
Egg, white, dried, powder, glucose reduced 376 82.4 0.04 4.47
Egg, yolk, dried 666 34.25 55.8 3.6
Egg, duck, whole, fresh, raw 185 12.81 13.77 1.45
Egg, goose, whole, fresh, raw 185 13.87 13.27 1.35
Egg, quail, whole, fresh, raw 158 13.05 11.09 0.41
Egg, turkey, whole, fresh, raw 171 13.68 11.88 1.15
Egg substitute, frozen 160 11.29 11.11 3.2
Egg substitute, liquid 84 12 3.31 0.64
Egg substitute, powder 444 55.5 13 21.8
Butter, without salt 717 0.85 81.11 0.06
Cheese, parmesan, shredded 415 37.86 27.34 3.41
Cheese, pasteurized process, american, without di sodium phosphate 375 22.15 31.25 1.6
Cheese, pasteurized process, swiss, without di sodium phosphate 334 24.73 25.01 2.1
Cheese food, pasteurized process, american, with di sodium phosphate 328 19.61 24.6 7.29
Cheese spread, pasteurized process, american, with di sodium phosphate 290 16.41 21.23 8.73
Milk, nonfat, fluid, without added vitamin A (fat free or skim) 35 3.41 0.18 4.85
Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A 56 3.95 1.98 5.49
Milk, canned, evaporated, with added vitamin A 134 6.81 7.56 10.04
Milk, dry, nonfat, regular, with added vitamin A 362 36.16 0.77 51.98
Milk, dry, nonfat, instant, without added vitamin A 358 35.1 0.72 52.19
Cheese, goat, hard type 452 30.52 35.59 2.17
Cheese, goat, semisoft type 364 21.58 29.84 2.54
Cheese, goat, soft type 268 18.52 21.08 0.89
Egg, yolk, raw, frozen, salted 274 14 23 1.6
Cheese substitute, mozzarella 248 11.47 12.22 23.67
Cheese fondue 229 14.23 13.47 3.77
Cheese sauce, prepared from recipe 197 10.33 14.92 5.48
Cheese, mexican, queso anejo 373 21.44 29.98 4.63
Cheese, mexican, queso asadero 356 22.6 28.26 2.87
Cheese, mexican, queso chihuahua 374 21.56 29.68 5.56
Cheese, low fat, cheddar or colby 173 24.35 7 1.91
Cheese, low-sodium, cheddar or colby 398 24.35 32.62 1.91
Egg, whole, raw, frozen 148 11.95 10.2 1.05
Egg, white, raw, frozen 47 9.8 0 1.05
Egg, white, dried 382 81.1 0 7.8
Sour cream, reduced fat 181 7 14.1 7
Sour cream, light 136 3.5 10.6 7.1
Sour cream, fat free 74 3.1 0 15.6
Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener 43 3.86 0.18 7.5
Parmesan cheese topping, fat free 370 40 5 40
Cheese, cream, fat free 96 14.41 1.36 5.8
Yogurt, chocolate, nonfat milk 112 3.53 0 23.53
KRAFT CHEEZ WHIZ Pasteurized Process Cheese Sauce 276 12 21 9.2
KRAFT CHEEZ WHIZ LIGHT Pasteurized Process Cheese Product 215 16.3 9.5 16.2
KRAFT FREE Singles American Nonfat Pasteurized Process Cheese Product 148 22.7 1 11.7
KRAFT VELVEETA Pasteurized Process Cheese Spread 303 16.3 22 9.8
KRAFT VELVEETA LIGHT Reduced Fat Pasteurized Process Cheese Product 222 19.6 10.6 11.8
KRAFT BREAKSTONE'S Reduced Fat Sour Cream 152 4.5 12 6.5
KRAFT BREAKSTONE'S FREE Fat Free Sour Cream 91 4.7 1.3 15.1
KRAFT BREYERS Lowfat Strawberry Yogurt (1% Milkfat) 96 3.8 0.8 18.2
KRAFT BREYERS LIGHT N' LIVELY Lowfat Strawberry Yogurt (1% Milkfat) 108 3.2 0.8 21.9
KRAFT BREYERS Smooth & Creamy Lowfat Strawberry Yogurt (1% Milkfat) 102 3.8 0.9 19.9
KRAFT BREYERS LIGHT Nonfat Strawberry Yogurt (with Aspartame and Fructose Sweeteners) 55 3.4 0.2 9.9
Cream, half and half, fat free 59 2.6 1.4 9
Reddi Wip Fat Free Whipped Topping 149 3 5 25
Imitation cheese, american or cheddar, low cholesterol 390 25 32 1
Whipped topping, frozen, low fat 220 3 13.1 23.6
Cream substitute, powdered, light 431 1.9 15.7 73.4
Cream substitute, liquid, light 69 0.8 3.5 9.1
Cheese, monterey, low fat 313 28.2 21.6 0.7
Milk, buttermilk, fluid, cultured, reduced fat 56 4.1 2 5.3
Cheese, pasteurized process, cheddar or american, fat-free 148 22.5 0.8 13.4
Cheese, cottage, lowfat, 1% milkfat, lactose reduced 74 12.4 1 3.2
Cheese product, pasteurized process, cheddar or american, reduced fat 240 17.6 14.1 10.6
Milk, fluid, nonfat, calcium fortified (fat free or skim) 35 3.4 0.18 4.85
Cheese, muenster, low fat 274 24.7 17.6 3.5
Cheese, mozzarella, nonfat 149 31.7 0 3.5
Beverage, milkshake mix, dry, not chocolate 328 23.5 2.6 52.9
Beverage, instant breakfast powder, chocolate, not reconstituted 353 19.9 1.4 66.2
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted 358 35.8 5.1 41
Yogurt, fruit variety, nonfat 94 4.4 0.2 19
Whipped cream substitute, dietetic, made from powdered mix 53 0.9 6 10.6
Cheese, cottage, with vegetables 95 10.9 4.2 3
Cheese, cream, low fat 231 10.6 17.6 7
Cheese, pasteurized process, american, low fat 180 24.6 7 3.5
Cheese spread, cream cheese base 295 7.1 28.6 3.5
Cheese, american cheddar, imitation 239 16.7 14 11.6
Eggs, scrambled, frozen mixture 131 13.1 5.6 7.5
Cheese, parmesan, low sodium 456 41.6 29.99 3.7
Cheese, cottage, lowfat, 1% milkfat, no sodium added 72 12.4 1 2.7
Cheese, pasteurized process, swiss, low fat 170 25.5 5.1 4.3
Cheese, cottage, lowfat, 1% milkfat, with vegetables 67 10.9 1 3
Cheese, pasteurized process, cheddar or american, low sodium 375 22.2 31.19 1.6
Cheese, swiss, low sodium 376 28.4 27.4 3.4
Ensure plus, liquid nutrition 141 5.16 4.52 19.88
Milk, imitation, non-soy 46 1.6 2