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Nutrition information Listed by Calories

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 oil, anhydrous 876 0.28 99.48 0
Butter, salted 717 0.85 81.11 0.06
Butter, whipped, with salt 717 0.85 81.11 0.06
Butter, without salt 717 0.85 81.11 0.06
Egg, yolk, dried 666 34.25 55.8 3.6
Egg, whole, dried, stabilized, glucose reduced 615 48.17 43.95 2.38
Egg, whole, dried 594 47.35 40.95 4.95
Dessert topping, powdered 577 4.9 39.92 52.54
Cream substitute, powdered 546 4.79 35.48 54.88
Milk, dry, whole 496 26.32 26.71 38.42
Cheese, gjetost 466 9.65 29.51 42.65
Cheese, parmesan, low sodium 456 41.6 29.99 3.7
Cheese, goat, hard type 452 30.52 35.59 2.17
Egg substitute, powder 444 55.5 13 21.8
Cheese, parmesan, grated 431 38.46 28.61 4.06
Cream substitute, powdered, light 431 1.9 15.7 73.4
Cheese, parmesan, shredded 415 37.86 27.34 3.41
Cheese, gruyere 413 29.81 32.34 0.36
Cheese, cheddar 403 24.9 33.14 1.28
Cheese, low-sodium, cheddar or colby 398 24.35 32.62 1.91
Cheese, colby 394 23.76 32.11 2.57
Cheese, parmesan, hard 392 35.75 25.83 3.22
Imitation cheese, american or cheddar, low cholesterol 390 25 32 1
Cheese, fontina 389 25.6 31.14 1.55
Cheese, romano 387 31.8 26.94 3.63
Cheese, cheshire 387 23.37 30.6 4.78
Milk, buttermilk, dried 387 34.3 5.78 49
Egg, white, dried 382 81.1 0 7.8
Cheese, swiss 380 26.93 27.8 5.38
Cheese, caraway 376 25.18 29.2 3.06
Cheese, swiss, low sodium 376 28.4 27.4 3.4
Egg, white, dried, powder, glucose reduced 376 82.4 0.04 4.47
Cheese, pasteurized process, american, with di sodium phosphate 375 22.15 31.25 1.6
Cheese, pasteurized process, american, without di sodium phosphate 375 22.15 31.25 1.6
Cheese, pasteurized process, cheddar or american, low sodium 375 22.2 31.19 1.6
Cheese, pasteurized process, pimento 375 22.13 31.2 1.73
Cheese, mexican, queso chihuahua 374 21.56 29.68 5.56
Cheese, monterey 373 24.48 30.28 0.68
Cheese, mexican, queso anejo 373 21.44 29.98 4.63
Cheese, brick 371 23.24 29.68 2.79
Parmesan cheese topping, fat free 370 40 5 40
Cheese, roquefort 369 21.54 30.64 2
Cheese, muenster 368 23.41 30.04 1.12
Cheese, goat, semisoft type 364 21.58 29.84 2.54
Milk, dry, nonfat, regular, without added vitamin A 362 36.16 0.77 51.98
Milk, dry, nonfat, regular, with added vitamin A 362 36.16 0.77 51.98
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted 358 35.8 5.1 41
Milk, dry, nonfat, instant, with added vitamin A 358 35.1 0.72 52.19
Milk, dry, nonfat, instant, without added vitamin A 358 35.1 0.72 52.19
Cheese, edam 357 24.99 27.8 1.43
Cheese, gouda 356 24.94 27.44 2.22
Cheese, mexican, queso asadero 356 22.6 28.26 2.87
Milk, dry, nonfat, calcium reduced 354 35.5 0.2 51.8
Cheese, blue 353 21.4 28.74 2.34
Beverage, instant breakfast powder, chocolate, not reconstituted 353 19.9 1.4 66.2
Whey, sweet, dried 353 12.93 1.07 74.46
Cheese, port de salut 352 23.78 28.2 0.57
Cheese, provolone 351 25.58 26.62 2.14
Egg, white, dried, flakes, glucose reduced 351 76.92 0.04 4.17
Cheese, cream 349 7.55 34.87 2.66
Cream, fluid, heavy whipping 345 2.05 37 2.79
Cheese, tilsit 340 24.41 25.98 1.88
Whey, acid, dried 339 11.73 0.54 73.45
Cheese, brie 334 20.75 27.68 0.45
Cheese, pasteurized process, swiss, with di sodium phosphate 334 24.73 25.01 2.1
Cheese, pasteurized process, swiss, without 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, american, with di sodium phosphate 328 19.61 24.6 7.29
Beverage, milkshake mix, dry, not chocolate 328 23.5 2.6 52.9
Cheese, limburger 327 20.05 27.25 0.49
Cheese food, pasteurized process, swiss 323 21.92 24.14 4.5
Egg, yolk, raw, fresh 322 15.86 26.54 3.59
Milk, canned, condensed, sweetened 321 7.91 8.7 54.4
Cheese, mozzarella, whole milk, low moisture 318 21.6 24.64 2.47
Dessert topping, semi solid, frozen 318 1.25 25.31 23.05
Cheese, monterey, low fat 313 28.2 21.6 0.7
Egg, yolk, raw, frozen, sugared 307 13.8 22.75 10.8
Egg, yolk, raw, frozen 303 15.5 25.6 1.15
KRAFT VELVEETA Pasteurized Process Cheese Spread 303 16.3 22 9.8
Cheese, mozzarella, part skim milk, low moisture 302 25.96 20.03 3.83
Cheese, camembert 300 19.8 24.26 0.46
Cheese, mozzarella, whole milk 300 22.17 22.35 2.19
Cheese spread, cream cheese base 295 7.1 28.6 3.5
Cream, fluid, light whipping 292 2.17 30.91 2.96
Cheese spread, pasteurized process, american, without di sodium phosphate 290 16.41 21.23 8.73
Cheese spread, pasteurized process, american, with di sodium phosphate 290 16.41 21.23 8.73
Cheese, mozzarella, low sodium 280 27.5 17.1 3.1
KRAFT CHEEZ WHIZ Pasteurized Process Cheese Sauce 276 12 21 9.2
Egg, yolk, raw, frozen, salted 274 14 23 1.6
Cheese, muenster, low fat 274 24.7 17.6 3.5
Cheese, goat, soft type 268 18.52 21.08 0.89
Cheese, feta 264 14.21 21.28 4.09
Dessert topping, pressurized 264 0.98 22.3 16.07
Cheese, neufchatel 260 9.96 23.43 2.94
Cream, whipped, cream topping, pressurized 257 3.2 22.22 12.49
Cheese, mozzarella, part skim milk 254 24.26 15.92 2.77
Cheese substitute, mozzarella 248 11.47 12.22 23.67
Cheese product, pasteurized process, cheddar or american, reduced fat 240 17.6 14.1 10.6
Cheese, american cheddar, imitation 239 16.7 14 11.6
Cheese, cream, low fat 231 10.6 17.6 7
Cheese fondue 229 14.23 13.47 3.77
KRAFT VELVEETA LIGHT Reduced Fat Pasteurized Process Cheese Product 222 19.6 10.6 11.8
Whipped topping, frozen, low fat 220 3 13.1 23.6
KRAFT CHEEZ WHIZ LIGHT Pasteurized Process Cheese Product 215 16.3 9.5 16.2
Cream, sour, cultured 214 3.16 20.96 4.27
Sour cream, imitation, cultured 208 2.4 19.52 6.63
Egg, whole, cooked, fried 201 13.63 15.31 0.88
Cheese sauce, prepared from recipe 197 10.33 14.92 5.48
Cream, fluid, light (coffee cream or table cream) 195 2.7 19.31 3.66
Dessert topping, powdered, 1.5 ounce prepared with 1/2 cup milk 189 3.6 12.41 16.53
Egg, goose, whole, fresh, raw 185 13.87 13.27 1.35
Egg, duck, whole, fresh, raw 185 12.81 13.77 1.45
Sour cream, reduced fat 181 7 14.1 7
Cheese, pasteurized process, american, low fat 180 24.6 7 3.5
Cheese, swiss, low fat 179 28.4 5.1 3.4
Sour dressing, non-butterfat, cultured, filled cream-type 178 3.25 16.57 4.68
Cheese, ricotta, whole milk 174 11.26 12.98 3.04
Cheese, low fat, cheddar or colby 173 24.35 7 1.91
Egg, turkey, whole, fresh, raw 171 13.68 11.88 1.15
Cheese, pasteurized process, swiss, low fat 170 25.5 5.1 4.3
Egg, whole, cooked, scrambled 166 11.09 12.21 2.2
Egg substitute, frozen 160 11.29 11.11 3.2
Egg, quail, whole, fresh, raw 158 13.05 11.09 0.41
Egg, whole, cooked, hard-boiled 155 12.58 10.61 1.12
Egg, whole, cooked, omelet 153 10.62 12.02 0.69
KRAFT BREAKSTONE'S Reduced Fat Sour Cream 152 4.5 12 6.5
Cheese, mozzarella, nonfat 149 31.7 0 3.5
Reddi Wip Fat Free Whipped Topping 149 3 5 25
Egg, whole, raw, frozen 148 11.95 10.2 1.05
KRAFT FREE Singles American Nonfat Pasteurized Process Cheese Product 148 22.7 1 11.7
Cheese, pasteurized process, cheddar or american, fat-free 148 22.5 0.8 13.4
Egg, whole, cooked, poached 147 12.53 9.9 0.76
Egg, whole, raw, fresh 147 12.58 9.94 0.77
Cheese food, imitation 141 22.4 1.3 8.8
Ensure plus, liquid nutrition 141 5.16 4.52 19.88
Cheese, ricotta, part skim milk 138 11.39 7.91 5.14
Sour cream, light 136 3.5 10.6 7.1
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, sour, reduced fat, cultured 135 2.94 12 4.26
Eggnog 135 3.81 7.48 13.54
Milk, canned, evaporated, without added vitamin A 134 6.81 7.56 10.04
Milk, canned, evaporated, with added vitamin A 134 6.81 7.56 10.04
Eggs, scrambled, frozen mixture 131 13.1 5.6 7.5
Cream, fluid, half and half 130 2.96 11.5 4.3
Milk shakes, thick chocolate 119 3.05 2.7 21.15
Milk shakes, thick vanilla 112 3.86 3.03 17.75
Yogurt, chocolate, nonfat milk 112 3.53 0 23.53
Milk, sheep, fluid 108 5.98 7 5.36
KRAFT BREYERS LIGHT N' LIVELY Lowfat Strawberry Yogurt (1% Milkfat) 108 3.2 0.8 21.9
Yogurt, fruit, low fat, 11 grams protein per 8 ounce 105 4.86 1.41 18.6
Cheese, cottage, creamed, large or small curd 103 12.49 4.51 2.68
Yogurt, fruit, low fat, 10 grams protein per 8 ounce 102 4.37 1.08 19.05
KRAFT BREYERS Smooth & Creamy Lowfat Strawberry Yogurt (1% Milkfat) 102 3.8 0.9 19.9
Yogurt, fruit, low fat, 9 grams protein per 8 ounce 99 3.98 1.15 18.64
Cheese, cottage, creamed, with fruit 97 10.69 3.85 4.61
Milk, indian buffalo, fluid 97 3.75 6.89 5.18
Cheese, cream, fat free 96 14.41 1.36 5.8
KRAFT BREYERS Lowfat Strawberry Yogurt (1% Milkfat) 96 3.8 0.8 18.2
Cheese, cottage, with vegetables 95 10.9 4.2 3
Yogurt, fruit variety, nonfat 94 4.4 0.2 19
KRAFT BREAKSTONE'S FREE Fat Free Sour Cream 91 4.7 1.3 15.1
Cheese, cottage, lowfat, 2% milkfat 90 13.74 1.93 3.63
Cheese, cottage, nonfat, uncreamed, dry, large or small curd 85 17.27 0.42 1.85
Yogurt, vanilla, low fat, 11 grams protein per 8 ounce 85 4.93 1.25 13.8
Egg substitute, liquid 84 12 3.31 0.64
Milk, chocolate, fluid, commercial, 83 3.17 3.39 10.34
Milk, canned, evaporated, nonfat 78 7.55 0.2 11.35
Milk, chocolate beverage, hot cocoa, homemade 77 3.52 2.33 10.63
Cheese, cottage, lowfat, 1% milkfat, lactose reduced 74 12.4 1 3.2
Sour cream, fat free 74 3.1 0 15.6
Cheese, cottage, lowfat, 1% milkfat, no sodium added 72 12.4 1 2.7
Cheese, cottage, lowfat, 1% milkfat 72 12.39 1.02 2.72
Milk, chocolate, fluid, commercial, reduced fat 72 3.21 2 10.4
Milk, human, mature, fluid 70 1.03 4.38 6.89
Milk, goat, fluid 69 3.56 4.14 4.45
Cream substitute, liquid, light 69 0.8 3.5 9.1
Cheese, cottage, lowfat, 1% milkfat, with vegetables 67 10.9 1 3
Milk, producer, fluid, 3.7% milkfat 64 3.28 3.66 4.65
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
Yogurt, plain, low fat, 12 grams protein per 8 ounce 63 5.25 1.55 7.04
Milk, chocolate, fluid, commercial, lowfat 63 3.24 1 10.44
Milk, low sodium, fluid 61 3.1 3.46 4.46
Yogurt, plain, whole milk, 8 grams protein per 8 ounce 61 3.47 3.25 4.66
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
Cream, half and half, fat free 59 2.6 1.4 9
Milk, buttermilk, fluid, cultured, reduced fat 56 4.1 2 5.3
Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A 56 3.95 1.98 5.49
Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A 56 3.95 1.98 5.49
Yogurt, plain, skim milk, 13 grams protein per 8 ounce 56 5.73 0.18 7.68
KRAFT BREYERS LIGHT Nonfat Strawberry Yogurt (with Aspartame and Fructose Sweeteners) 55 3.4 0.2 9.9
Whipped cream substitute, dietetic, made from powdered mix 53 0.9 6 10.6
Egg, white, raw, fresh 52 10.9 0.17 0.73
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, with added vitamin A 50 3.3 1.97 4.68
Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A 48 3.93 1.17 5.52
Egg, white, raw, frozen 47 9.8 0 1.05
Milk, imitation, non-soy 46 1.6 2 5.3
Milk, lowfat, fluid, 1% milkfat, with added nonfat milk solids and vitamin A 43 3.48 0.97 4.97
Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener 43 3.86 0.18 7.5
Milk, lowfat, fluid, 1% milkfat, with added vitamin A 42 3.37 0.97 4.99
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, nonfat, fluid, with added nonfat milk solids and vitamin A (fat free or skim) 37 3.57 0.25 5.02
Milk, nonfat, fluid, without added vitamin A (fat free or skim) 35 3.41 0.18 4.85
Milk, fluid, nonfat, calcium fortified (fat free or skim) 35 3.4 0.18 4.85
Milk, nonfat, fluid, with added vitamin A (fat free or skim) 34 3.37 0.08 4.96
Whey, sweet, fluid 27 0.85 0.36 5.14
Whey, acid, fluid 24 0.76 0.09 5.12
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