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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 |
| Pork, fresh, carcass, separable lean and fat, raw |
376 |
13.91 |
35.07 |
0 |
| Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw |
143 |
21.07 |
5.88 |
0 |
| Pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw |
227 |
18.25 |
16.48 |
0 |
| Pork, fresh, backfat, raw |
812 |
2.92 |
88.69 |
0 |
| Pork, fresh, belly, raw |
518 |
9.34 |
53.01 |
0 |
| Pork, fresh, separable fat, raw |
468 |
8.89 |
47.64 |
0 |
| Pork, fresh, separable fat, cooked |
418 |
21.94 |
35.96 |
0 |
| Pork, fresh, leg (ham), whole, separable lean and fat, raw |
245 |
17.43 |
18.87 |
0 |
| Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted |
273 |
26.83 |
17.61 |
0 |
| Pork, fresh, leg (ham), whole, separable lean only, raw |
136 |
20.48 |
5.41 |
0 |
| Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted |
211 |
29.41 |
9.44 |
0 |
| Pork, fresh, leg (ham), rump half, separable lean and fat, raw |
222 |
18.74 |
15.69 |
0 |
| Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted |
252 |
28.88 |
14.28 |
0 |
| Pork, fresh, leg (ham), rump half, separable lean only, raw |
137 |
21.24 |
5.19 |
0 |
| Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted |
206 |
30.94 |
8.14 |
0 |
| Pork, fresh, leg (ham), shank half, separable lean and fat, raw |
263 |
17.08 |
21.02 |
0 |
| Pork, fresh, leg (ham), shank half, separable lean and fat, cooked, roasted |
289 |
25.34 |
20.06 |
0 |
| Pork, fresh, leg (ham), shank half, separable lean only, raw |
139 |
20.62 |
5.63 |
0 |
| Pork, fresh, leg (ham), shank half, separable lean only, cooked, roasted |
215 |
28.21 |
10.5 |
0 |
| Pork, fresh, loin, whole, separable lean and fat, raw |
198 |
19.74 |
12.58 |
0 |
| Pork, fresh, loin, whole, separable lean and fat, cooked, braised |
239 |
27.23 |
13.62 |
0 |
| Pork, fresh, loin, whole, separable lean and fat, cooked, broiled |
242 |
27.32 |
13.92 |
0 |
| Pork, fresh, loin, whole, separable lean and fat, cooked, roasted |
248 |
27.09 |
14.65 |
0 |
| Pork, fresh, loin, whole, separable lean only, raw |
143 |
21.43 |
5.66 |
0 |
| Pork, fresh, loin, whole, separable lean only, cooked, braised |
204 |
28.57 |
9.12 |
0 |
| Pork, fresh, loin, whole, separable lean only, cooked, broiled |
210 |
28.57 |
9.8 |
0 |
| Pork, fresh, loin, whole, separable lean only, cooked, roasted |
209 |
28.62 |
9.63 |
0 |
| Pork, fresh, loin, blade (chops or roasts), bone-in, separable lean and fat, raw |
285 |
15.82 |
24.12 |
0 |
| Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, braised |
323 |
21.91 |
25.43 |
0 |
| Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled |
320 |
22.47 |
24.85 |
0 |
| Pork, fresh, loin, blade (roasts), bone-in, separable lean and fat, cooked, roasted |
323 |
23.72 |
24.63 |
0 |
| Pork, fresh, loin, blade (chops or roasts), bone-in, separable lean only, raw |
157 |
19.27 |
8.25 |
0 |
| Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised |
225 |
25.03 |
13.07 |
0 |
| Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, broiled |
234 |
25.36 |
13.89 |
0 |
| Pork, fresh, loin, blade (roasts), bone-in, separable lean only, cooked, roasted |
247 |
26.6 |
14.81 |
0 |
| Pork, fresh, loin, center loin (chops or roasts), bone-in, separable lean and fat, raw |
200 |
20.12 |
12.69 |
0 |
| Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, braised |
247 |
27.94 |
14.15 |
0 |
| Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled |
240 |
28.71 |
13.06 |
0 |
| Pork, fresh, loin, center loin (roasts), bone-in, separable lean and fat, cooked, roasted |
234 |
26.31 |
13.46 |
0 |
| Pork, fresh, loin, center loin (chops or roasts), bone-in, separable lean only, raw |
140 |
22.04 |
5.04 |
0 |
| Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, braised |
202 |
29.78 |
8.31 |
0 |
| Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled |
202 |
30.19 |
8.07 |
0 |
| Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted |
199 |
27.55 |
9.01 |
0 |
| Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw |
209 |
20.17 |
13.6 |
0 |
| Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, braised |
250 |
26.67 |
15.07 |
0 |
| Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, broiled |
263 |
28.79 |
15.48 |
0 |
| Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted |
255 |
27.43 |
15.28 |
0 |
| Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw |
149 |
22.11 |
6.01 |
0 |
| Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, braised |
206 |
28.35 |
9.4 |
0 |
| Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, broiled |
219 |
30.76 |
9.74 |
0 |
| Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted |
223 |
28.72 |
11.16 |
0 |
| Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean and fat, raw |
205 |
19.19 |
13.63 |
0 |
| Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, braised |
245 |
25.36 |
15.11 |
0 |
| Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, broiled |
259 |
26.65 |
16.09 |
0 |
| Pork, fresh, loin, sirloin (roasts), bone-in, separable lean and fat, cooked, roasted |
261 |
27.24 |
16.02 |
0 |
| Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean only, raw |
142 |
21.06 |
5.76 |
0 |
| Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised |
197 |
27 |
9.01 |
0 |
| Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, broiled |
213 |
28.46 |
10.12 |
0 |
| Pork, fresh, loin, sirloin (roasts), bone-in, separable lean only, cooked, roasted |
216 |
28.81 |
10.29 |
0 |
| Pork, fresh, loin, tenderloin, separable lean only, raw |
120 |
20.99 |
3.41 |
0 |
| Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted |
164 |
28.14 |
4.81 |
0 |
| Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, raw |
144 |
21.35 |
5.89 |
0 |
| Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, braised |
188 |
28.34 |
7.44 |
0 |
| Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, broiled |
181 |
29.41 |
6.17 |
0 |
| Pork, fresh, loin, top loin (roasts), boneless, separable lean and fat, cooked, roasted |
226 |
28.81 |
11.43 |
0 |
| Pork, fresh, loin, top loin (chops), boneless, separable lean only, raw |
117 |
22.42 |
2.3 |
0 |
| Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised |
171 |
28.82 |
5.29 |
0 |
| Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, broiled |
166 |
29.88 |
4.28 |
0 |
| Pork, fresh, loin, top loin (roasts), boneless, separable lean only, cooked, roasted |
194 |
30.24 |
7.21 |
0 |
| Pork, fresh, shoulder, whole, separable lean and fat, raw |
236 |
17.18 |
17.99 |
0 |
| Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted |
292 |
23.28 |
21.39 |
0 |
| Pork, fresh, shoulder, whole, separable lean only, raw |
148 |
19.55 |
7.14 |
0 |
| Pork, fresh, shoulder, whole, separable lean only, cooked, roasted |
230 |
25.33 |
13.54 |
0 |
| Pork, fresh, shoulder, arm picnic, separable lean and fat, raw |
253 |
16.69 |
20.19 |
0 |
| Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised |
329 |
27.99 |
23.22 |
0 |
| Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, roasted |
317 |
23.47 |
24.01 |
0 |
| Pork, fresh, shoulder, arm picnic, separable lean only, raw |
140 |
19.75 |
6.16 |
0 |
| Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised |
248 |
32.26 |
12.21 |
0 |
| Pork, fresh, shoulder, arm picnic, separable lean only, cooked, roasted |
228 |
26.68 |
12.62 |
0 |
| Pork, fresh, shoulder, blade, boston (roasts or steaks), separable lean and fat, raw |
218 |
17.66 |
15.82 |
0 |
| Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, braised |
319 |
28.67 |
21.74 |
0 |
| Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled |
259 |
25.58 |
16.61 |
0 |
| Pork, fresh, shoulder, blade, boston (roasts), separable lean and fat, cooked, roasted |
269 |
23.11 |
18.86 |
0 |
| Pork, fresh, shoulder, blade, boston (roasts or steaks), separable lean only, raw |
155 |
19.37 |
8 |
0 |
| Pork, fresh, shoulder, blade, boston (steaks), separable lean only, cooked, braised |
273 |
31.09 |
15.55 |
0 |
| Pork, fresh, shoulder, blade, boston (steaks), separable lean only, cooked, broiled |
227 |
26.74 |
12.54 |
0 |
| Pork, fresh, shoulder, blade, boston (roasts), separable lean only, cooked, roasted |
232 |
24.21 |
14.3 |
0 |
| Pork, fresh, spareribs, separable lean and fat, raw |
286 |
17.09 |
23.6 |
0 |
| Pork, fresh, spareribs, separable lean and fat, cooked, braised |
397 |
29.06 |
30.3 |
0 |
| Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked |
212 |
29.27 |
9.66 |
0 |
| Pork, fresh, variety meats and by-products, brain, raw |
127 |
10.28 |
9.21 |
0 |
| Pork, fresh, variety meats and by-products, brain, cooked, braised |
138 |
12.14 |
9.51 |
0 |
| Pork, fresh, variety meats and by-products, chitterlings, raw |
182 |
7.64 |
16.61 |
0 |
| Pork, fresh, variety meats and by-products, chitterlings, cooked, simmered |
233 |
12.49 |
20.32 |
0 |
| Pork, fresh, variety meats and by-products, ears, frozen, raw |
234 |
22.45 |
15.1 |
0.6 |
| Pork, fresh, variety meats and by-products, ears, frozen, cooked, simmered |
166 |
15.95 |
10.8 |
0.2 |
| Pork, fresh, variety meats and by-products, feet, raw |
206 |
23.16 |
12.59 |
0 |
| Pork, fresh, variety meats and by-products, heart, raw |
118 |
17.27 |
4.36 |
1.33 |
| Pork, fresh, variety meats and by-products, heart, cooked, braised |
148 |
23.6 |
5.05 |
0.4 |
| Pork, fresh, variety meats and by-products, jowl, raw |
655 |
6.38 |
69.61 |
0 |
| Pork, fresh, variety meats and by-products, kidneys, raw |
100 |
16.46 |
3.25 |
0 |
| Pork, fresh, variety meats and by-products, kidneys, cooked, braised |
151 |
25.4 |
4.7 |
0 |
| Pork, fresh, variety meats and by-products, leaf fat, raw |
857 |
1.76 |
94.16 |
0 |
| Pork, fresh, variety meats and by-products, liver, raw |
134 |
21.39 |
3.65 |
2.47 |
| Pork, fresh, variety meats and by-products, liver, cooked, braised |
165 |
26.02 |
4.4 |
3.76 |
| Pork, fresh, variety meats and by-products, lungs, raw |
85 |
14.08 |
2.72 |
0 |
| Pork, fresh, variety meats and by-products, lungs, cooked, braised |
99 |
16.6 |
3.1 |
0 |
| Pork, fresh, variety meats and by-products, mechanically separated, raw |
304 |
15.03 |
26.54 |
0 |
| Pork, fresh, variety meats and by-products, pancreas, raw |
199 |
18.56 |
13.24 |
0 |
| Pork, fresh, variety meats and by-products, pancreas, cooked, braised |
219 |
28.5 |
10.8 |
0 |
| Pork, fresh, variety meats and by-products, spleen, raw |
100 |
17.86 |
2.59 |
0 |
| Pork, fresh, variety meats and by-products, spleen, cooked, braised |
149 |
28.2 |
3.2 |
0 |
| Pork, fresh, variety meats and by-products, stomach, raw |
159 |
16.85 |
10.14 |
0 |
| Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, pan-fried |
241 |
24.74 |
15.08 |
0 |
| Pork, fresh, variety meats and by-products, tongue, raw |
225 |
16.3 |
17.2 |
0 |
| Pork, fresh, variety meats and by-products, tongue, cooked, braised |
271 |
24.1 |
18.6 |
0 |
| Pork, cured, bacon, raw |
458 |
11.6 |
45.04 |
0.66 |
| Pork, cured, bacon, cooked, broiled, pan-fried or roasted |
541 |
37.04 |
41.78 |
1.43 |
| Pork, cured, breakfast strips, raw or unheated |
388 |
11.74 |
37.16 |
0.7 |
| Pork, cured, breakfast strips, cooked |
459 |
28.95 |
36.7 |
1.05 |
| Pork, cured, canadian-style bacon, unheated |
157 |
20.64 |
6.97 |
1.68 |
| Pork, cured, canadian-style bacon, grilled |
185 |
24.24 |
8.44 |
1.35 |
| Pork, cured, feet, pickled |
203 |
13.52 |
16.14 |
0.02 |
| Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted |
145 |
20.93 |
5.53 |
1.5 |
| Pork, cured, ham, boneless, regular (approximately 11% fat), roasted |
178 |
22.62 |
9.02 |
0 |
| Pork, cured, ham, extra lean (approximately 4% fat), canned, unheated |
120 |
18.49 |
4.56 |
0 |
| Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted |
136 |
21.16 |
4.88 |
0.52 |
| Pork, cured, ham, regular (approximately 13% fat), canned, unheated |
190 |
16.97 |
12.99 |
0.02 |
| Pork, cured, ham, regular (approximately 13% fat), canned, roasted |
226 |
20.53 |
15.2 |
0.42 |
| Pork, cured, ham, center slice, country-style, separable lean only, raw |
195 |
27.8 |
8.32 |
0.3 |
| Pork, cured, ham, center slice, separable lean and fat, unheated |
203 |
20.17 |
12.9 |
0.05 |
| Pork, cured, ham, patties, unheated |
315 |
12.78 |
28.19 |
1.69 |
| Pork, cured, ham, patties, grilled |
342 |
13.3 |
30.85 |
1.7 |
| Pork, cured, ham, steak, boneless, extra lean, unheated |
122 |
19.56 |
4.25 |
0 |
| Pork, cured, ham, whole, separable lean and fat, unheated |
246 |
18.49 |
18.52 |
0.06 |
| Pork, cured, ham, whole, separable lean and fat, roasted |
243 |
21.57 |
16.77 |
0 |
| Pork, cured, ham, whole, separable lean only, unheated |
147 |
22.32 |
5.71 |
0.05 |
| Pork, cured, ham, whole, separable lean only, roasted |
157 |
25.05 |
5.5 |
0 |
| Pork, cured, salt pork, raw |
748 |
5.05 |
80.5 |
0 |
| Pork, cured, separable fat (from ham and arm picnic), unheated |
579 |
5.68 |
61.41 |
0.09 |
| Pork, cured, separable fat (from ham and arm picnic), roasted |
591 |
7.64 |
61.86 |
0 |
| Pork, cured, shoulder, arm picnic, separable lean and fat, roasted |
280 |
20.43 |
21.35 |
0 |
| Pork, cured, shoulder, arm picnic, separable lean only, roasted |
170 |
24.94 |
7.04 |
0 |
| Pork, cured, shoulder, blade roll, separable lean and fat, unheated |
269 |
16.47 |
21.98 |
0 |
| Pork, cured, shoulder, blade roll, separable lean and fat, roasted |
287 |
17.28 |
23.48 |
0.37 |
| Pork, fresh, variety meats and by-products, feet, cooked, simmered |
232 |
21.94 |
16.05 |
0 |
| Pork, fresh, variety meats and by-products, tail, raw |
378 |
17.75 |
33.5 |
0 |
| Pork, fresh, variety meats and by-products, tail, cooked, simmered |
396 |
17 |
35.8 |
0 |
| Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pan-fried |
232 |
32.18 |
10.47 |
0 |
| Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, pan-fried |
218 |
28.11 |
10.87 |
0 |
| Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, pan-fried |
342 |
21.49 |
27.74 |
0 |
| Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried |
277 |
29.91 |
16.56 |
0 |
| Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, pan-fried |
265 |
26.28 |
16.97 |
0 |
| Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, pan-fried |
225 |
30.48 |
10.5 |
0 |
| Pork, cured, ham, boneless, extra lean and regular, unheated |
162 |
18.26 |
8.39 |
2.28 |
| Pork, cured, ham, boneless, extra lean and regular, roasted |
165 |
21.97 |
7.66 |
0.5 |
| Pork, cured, ham, extra lean and regular, canned, unheated |
144 |
17.97 |
7.46 |
0 |
| Pork, cured, ham, extra lean and regular, canned, roasted |
167 |
20.94 |
8.43 |
0.49 |
| Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, pan-fried |
257 |
29 |
14.83 |
0 |
| Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, raw |
216 |
18.95 |
14.95 |
0 |
| Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked |
273 |
27.57 |
17.18 |
0 |
| Pork, fresh, backribs, separable lean and fat, raw |
282 |
16.12 |
23.58 |
0 |
| Pork, fresh, backribs, separable lean and fat, cooked, roasted |
370 |
24.26 |
29.58 |
0 |
| Pork, fresh, loin, center rib (chops or roasts), boneless, separable lean and fat, raw |
211 |
19.9 |
14.01 |
0 |
| Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised |
255 |
26.29 |
15.79 |
0 |
| Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, broiled |
260 |
27.63 |
15.76 |
0 |
| Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, pan-fried |
273 |
25.82 |
18.05 |
0 |
| Pork, fresh, loin, center rib (roasts), boneless, separable lean and fat, cooked, roasted |
252 |
26.99 |
15.15 |
0 |
| Pork, fresh, loin, center rib (chops or roasts), boneless, separable lean only, raw |
152 |
21.8 |
6.48 |
0 |
| Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, braised |
211 |
27.95 |
10.14 |
0 |
| Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled |
216 |
29.46 |
10.05 |
0 |
| Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, pan-fried |
224 |
27.68 |
11.8 |
0 |
| Pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked, roasted |
214 |
28.81 |
10.13 |
0 |
| Pork, fresh, loin, country-style ribs, separable lean and fat, raw |
241 |
16.99 |
18.71 |
0 |
| Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised |
296 |
23.87 |
21.5 |
0 |
| Pork, fresh, loin, country-style ribs, separable lean and fat, co | |
