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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
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 |
| Bananas, dehydrated, or banana powder |
346 |
3.89 |
1.81 |
88.28 |
| Apples, dehydrated (low moisture), sulfured, uncooked |
346 |
1.32 |
0.58 |
93.53 |
| Prunes, dehydrated (low-moisture), uncooked |
339 |
3.7 |
0.73 |
89.07 |
| Peaches, dehydrated (low-moisture), sulfured, uncooked |
325 |
4.89 |
1.03 |
83.18 |
| Candied fruit |
321 |
0.35 |
0.07 |
82.74 |
| Apricots, dehydrated (low-moisture), sulfured, uncooked |
320 |
4.9 |
0.62 |
82.89 |
| Cranberries, dried, sweetened |
308 |
0.07 |
1.37 |
82.36 |
| Raisins, golden seedless |
302 |
3.39 |
0.46 |
79.52 |
| Raisins, seedless |
299 |
3.07 |
0.46 |
79.18 |
| Raisins, seeded |
296 |
2.52 |
0.54 |
78.47 |
| Jujube, dried |
287 |
3.7 |
1.1 |
73.6 |
| Longans, dried |
286 |
4.9 |
0.4 |
74 |
| Currants, zante, dried |
283 |
4.08 |
0.27 |
74.08 |
| Dates, deglet noor |
282 |
2.45 |
0.39 |
75.03 |
| Litchis, dried |
277 |
3.8 |
1.2 |
70.7 |
| Dates, medjool |
277 |
1.81 |
0.15 |
74.97 |
| Persimmons, japanese, dried |
274 |
1.38 |
0.59 |
73.43 |
| Pears, dried, sulfured, uncooked |
262 |
1.87 |
0.63 |
69.7 |
| Prune puree |
257 |
2.1 |
0.2 |
65.1 |
| Figs, dried, uncooked |
249 |
3.3 |
0.93 |
63.87 |
| Fruit, mixed, (prune and apricot and pear), dried |
243 |
2.46 |
0.49 |
64.06 |
| Apples, dried, sulfured, uncooked |
243 |
0.93 |
0.32 |
65.89 |
| Apricots, dried, sulfured, uncooked |
241 |
3.39 |
0.51 |
62.64 |
| Plums, dried (prunes), uncooked |
240 |
2.18 |
0.38 |
63.88 |
| Peaches, dried, sulfured, uncooked |
239 |
3.61 |
0.76 |
61.33 |
| Tamarinds, raw |
239 |
2.8 |
0.6 |
62.5 |
| Pineapple juice, frozen concentrate, unsweetened, undiluted |
179 |
1.3 |
0.1 |
44.3 |
| Grape juice, frozen concentrate, sweetened, undiluted, with added vitamin C |
179 |
0.65 |
0.31 |
44.37 |
| Cranberry-orange relish, canned |
178 |
0.3 |
0.1 |
46.2 |
| Avocados, raw, California |
167 |
1.96 |
15.41 |
8.64 |
| Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid |
166 |
0.51 |
0.37 |
41 |
| Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid |
166 |
0.51 |
0.37 |
41 |
| Maraschino cherries, canned, drained |
165 |
0.22 |
0.21 |
41.97 |
| Tangerine juice, frozen concentrate, sweetened, undiluted |
161 |
1.5 |
0.39 |
38.85 |
| Avocados, raw, all commercial varieties |
160 |
2 |
14.66 |
8.53 |
| Orange juice, frozen concentrate, unsweetened, undiluted |
159 |
2.39 |
0.21 |
38.17 |
| Cranberry sauce, canned, sweetened |
151 |
0.2 |
0.15 |
38.9 |
| Durian, raw or frozen |
147 |
1.47 |
5.33 |
27.09 |
| Grapefruit juice, white, frozen concentrate, unsweetened, undiluted |
146 |
1.97 |
0.48 |
34.56 |
| Olives, pickled, canned or bottled, green |
145 |
1.03 |
15.32 |
3.84 |
| Pears, dried, sulfured, stewed, with added sugar |
140 |
0.86 |
0.29 |
37.14 |
| Sapotes, (marmalade plum), raw |
134 |
2.12 |
0.6 |
33.76 |
| Peaches, dehydrated (low-moisture), sulfured, stewed |
133 |
2.01 |
0.42 |
34.14 |
| Persimmons, native, raw |
127 |
0.8 |
0.4 |
33.5 |
| Pears, dried, sulfured, stewed, without added sugar |
127 |
0.91 |
0.31 |
33.81 |
| Apricots, dehydrated (low-moisture), sulfured, stewed |
126 |
1.93 |
0.24 |
32.62 |
| Plums, dried (prunes), stewed, with added sugar |
124 |
1.09 |
0.22 |
32.88 |
| Plantains, raw |
122 |
1.3 |
0.37 |
31.89 |
| Avocados, raw, Florida |
120 |
2.23 |
10.06 |
7.82 |
| Plantains, cooked |
116 |
0.79 |
0.18 |
31.15 |
| Rhubarb, frozen, cooked, with sugar |
116 |
0.39 |
0.05 |
31.2 |
| Olives, ripe, canned (small-extra large) |
115 |
0.84 |
10.68 |
6.26 |
| Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids |
114 |
0.71 |
0.09 |
29.23 |
| Apricots, dried, sulfured, stewed, with added sugar |
113 |
1.17 |
0.15 |
29.26 |
| Prunes, dehydrated (low-moisture), stewed |
113 |
1.23 |
0.24 |
29.7 |
| Rowal, raw |
111 |
2.3 |
2 |
23.9 |
| Figs, dried, stewed |
107 |
1.42 |
0.4 |
27.57 |
| Figs, canned, extra heavy syrup pack, solids and liquids |
107 |
0.38 |
0.1 |
27.86 |
| Plums, dried (prunes), stewed, without added sugar |
107 |
0.96 |
0.16 |
28.08 |
| Prunes, canned, heavy syrup pack, solids and liquids |
105 |
0.87 |
0.2 |
27.8 |
| Raspberries, frozen, red, sweetened |
103 |
0.7 |
0.16 |
26.16 |
| Peaches, dried, sulfured, stewed, with added sugar |
103 |
1.06 |
0.22 |
26.6 |
| Breadfruit, raw |
103 |
1.07 |
0.23 |
27.12 |
| Cherries, sweet, canned, extra heavy syrup pack, solids and liquids |
102 |
0.59 |
0.15 |
26.23 |
| Custard-apple, (bullock's-heart), raw |
101 |
1.7 |
0.6 |
25.2 |
| Plums, canned, purple, extra heavy syrup pack, solids and liquids |
101 |
0.36 |
0.1 |
26.31 |
| Fruit, mixed, (peach and cherry-sweet and -sour and raspberry and grape and boysenberry), frozen, sweetened |
98 |
1.42 |
0.18 |
24.23 |
| Apricots, frozen, sweetened |
98 |
0.7 |
0.1 |
25.1 |
| Passion-fruit, (granadilla), purple, raw |
97 |
2.2 |
0.7 |
23.38 |
| Orange peel, raw |
97 |
1.5 |
0.2 |
25 |
| Pears, canned, extra heavy syrup pack, solids and liquids |
97 |
0.19 |
0.13 |
25.25 |
| Apricots, canned, extra heavy syrup pack, without skin, solids and liquids |
96 |
0.55 |
0.04 |
24.85 |
| Strawberries, frozen, sweetened, sliced |
96 |
0.53 |
0.13 |
25.92 |
| Peaches, canned, extra heavy syrup pack, solids and liquids |
96 |
0.47 |
0.03 |
26.06 |
| Sugar-apples, (sweetsop), raw |
94 |
2.06 |
0.29 |
23.64 |
| Peaches, frozen, sliced, sweetened |
94 |
0.63 |
0.13 |
23.98 |
| Jackfruit, raw |
94 |
1.47 |
0.3 |
24.01 |
| Blackberries, canned, heavy syrup, solids and liquids |
92 |
1.31 |
0.14 |
23.1 |
| Strawberries, canned, heavy syrup pack, solids and liquids |
92 |
0.56 |
0.26 |
23.53 |
| Jackfruit, canned, syrup pack |
92 |
0.36 |
0.14 |
23.94 |
| Cherries, sour, red, canned, heavy syrup pack, solids and liquids |
91 |
0.73 |
0.1 |
23.27 |
| Raspberries, canned, red, heavy syrup pack, solids and liquids |
91 |
0.83 |
0.12 |
23.36 |
| Cherries, sweet, frozen, sweetened |
89 |
1.15 |
0.13 |
22.36 |
| Bananas, raw |
89 |
1.09 |
0.33 |
22.84 |
| Plums, canned, heavy syrup, drained |
89 |
0.44 |
0.14 |
23.12 |
| Plums, canned, purple, heavy syrup pack, solids and liquids |
89 |
0.36 |
0.1 |
23.24 |
| Blueberries, canned, heavy syrup, solids and liquids |
88 |
0.65 |
0.33 |
22.06 |
| Boysenberries, canned, heavy syrup |
88 |
0.99 |
0.12 |
22.31 |
| Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids |
88 |
0.33 |
0.06 |
22.77 |
| Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids |
88 |
0.39 |
0.07 |
22.89 |
| Figs, canned, heavy syrup pack, solids and liquids |
88 |
0.38 |
0.1 |
22.9 |
| Pineapple, frozen, chunks, sweetened |
86 |
0.4 |
0.1 |
22.2 |
| Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids |
86 |
0.41 |
0.1 |
22.36 |
| Apricots, dried, sulfured, stewed, without added sugar |
85 |
1.2 |
0.18 |
22.15 |
| Sapodilla, raw |
83 |
0.44 |
1.1 |
19.96 |
| Apples, dried, sulfured, stewed, with added sugar |
83 |
0.2 |
0.07 |
20.73 |
| Cherries, sweet, canned, heavy syrup, drained |
83 |
0.73 |
0.21 |
21.07 |
| Cherries, sweet, canned, heavy syrup pack, solids and liquids |
83 |
0.6 |
0.15 |
21.27 |
| Apricots, canned, heavy syrup, drained |
83 |
0.64 |
0.11 |
21.31 |
| Apricots, canned, heavy syrup pack, without skin, solids and liquids |
83 |
0.51 |
0.09 |
21.45 |
| Apricots, canned, heavy syrup pack, with skin, solids and liquids |
83 |
0.53 |
0.08 |
21.47 |
| Pineapple, canned, extra heavy syrup pack, solids and liquids |
83 |
0.34 |
0.11 |
21.5 |
| Rambutan, canned, syrup pack |
82 |
0.65 |
0.21 |
20.87 |
| Olives, ripe, canned (jumbo-super colossal) |
81 |
0.97 |
6.87 |
5.61 |
| Blueberries, frozen, sweetened |
81 |
0.4 |
0.13 |
21.95 |
| Jujube, raw |
79 |
1.2 |
0.2 |
20.23 |
| Pineapple, canned, heavy syrup pack, solids and liquids |
78 |
0.35 |
0.11 |
20.2 |
| Strawberries, frozen, sweetened, whole |
78 |
0.52 |
0.14 |
21 |
| Peaches, dried, sulfured, stewed, without added sugar |
77 |
1.16 |
0.25 |
19.69 |
| Peaches, canned, heavy syrup, drained |
77 |
0.54 |
0.14 |
19.79 |
| Applesauce, canned, sweetened, without salt |
76 |
0.18 |
0.18 |
19.91 |
| Applesauce, canned, sweetened, with salt |
76 |
0.18 |
0.18 |
19.91 |
| Crabapples, raw |
76 |
0.4 |
0.3 |
19.95 |
| Cherries, sour, red, canned, light syrup pack, solids and liquids |
75 |
0.74 |
0.1 |
19.3 |
| Peaches, spiced, canned, heavy syrup pack, solids and liquids |
75 |
0.41 |
0.1 |
20.08 |
| Cherimoya, raw |
74 |
1.65 |
0.62 |
17.7 |
| Pears, canned, heavy syrup, drained |
74 |
0.24 |
0.18 |
19.08 |
| Pears, canned, heavy syrup pack, solids and liquids |
74 |
0.2 |
0.13 |
19.17 |
| Figs, raw |
74 |
0.75 |
0.3 |
19.18 |
| Apples, dehydrated (low moisture), sulfured, stewed |
74 |
0.28 |
0.12 |
19.91 |
| Peaches, canned, heavy syrup pack, solids and liquids |
74 |
0.45 |
0.1 |
19.94 |
| Mangosteen, canned, syrup pack |
73 |
0.41 |
0.58 |
17.91 |
| Elderberries, raw |
73 |
0.66 |
0.5 |
18.4 |
| Gooseberries, canned, light syrup pack, solids and liquids |
73 |
0.65 |
0.2 |
18.75 |
| Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids |
73 |
0.39 |
0.07 |
18.91 |
| Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, heavy syrup, solids and liquids |
73 |
0.34 |
0.07 |
19.11 |
| Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids |
73 |
0.48 |
0.1 |
19.65 |
| Fruit, mixed, (peach and pear and pineapple), canned, heavy syrup, solids and liquids |
72 |
0.37 |
0.1 |
18.76 |
| Kumquats, raw |
71 |
1.88 |
0.86 |
15.9 |
| Prune juice, canned |
71 |
0.61 |
0.03 |
17.45 |
| Persimmons, japanese, raw |
70 |
0.58 |
0.19 |
18.59 |
| Fruit cocktail, canned, heavy syrup, drained |
70 |
0.47 |
0.1 |
18.8 |
| Guavas, strawberry, raw |
69 |
0.58 |
0.6 |
17.36 |
| Abiyuch, raw |
69 |
1.5 |
0.1 |
17.6 |
| Figs, canned, light syrup pack, solids and liquids |
69 |
0.39 |
0.1 |
17.95 |
| Grapes, red or green (european type varieties, such as, Thompson seedless), raw |
69 |
0.72 |
0.16 |
18.1 |
| Pomegranates, raw |
68 |
0.95 |
0.3 |
17.17 |
| Apples, canned, sweetened, sliced, drained, unheated |
67 |
0.18 |
0.49 |
16.7 |
| Apples, canned, sweetened, sliced, drained, heated |
67 |
0.18 |
0.43 |
16.84 |
| Grapes, american type (slip skin), raw |
67 |
0.63 |
0.35 |
17.15 |
| Cherries, sweet, canned, light syrup pack, solids and liquids |
67 |
0.61 |
0.15 |
17.29 |
| Litchis, raw |
66 |
0.83 |
0.44 |
16.53 |
| Soursop, raw |
66 |
1 |
0.3 |
16.84 |
| Mangos, raw |
65 |
0.51 |
0.27 |
17 |
| Blackberries, frozen, unsweetened |
64 |
1.18 |
0.43 |
15.67 |
| Currants, european black, raw |
63 |
1.4 |
0.41 |
15.38 |
| Oranges, raw, with peel |
63 |
1.3 |
0.3 |
15.5 |
| Cherries, sweet, raw |
63 |
1.06 |
0.2 |
16.01 |
| Plums, canned, purple, light syrup pack, solids and liquids |
63 |
0.37 |
0.1 |
16.28 |
| Apricots, canned, light syrup pack, with skin, solids and liquids |
63 |
0.53 |
0.05 |
16.49 |
| Carissa, (natal-plum), raw |
62 |
0.5 |
1.3 |
13.63 |
| Kiwi fruit, (chinese gooseberries), fresh, raw |
61 |
1.14 |
0.52 |
14.66 |
| Kiwifruit, (chinese gooseberries), held in storage, raw |
61 |
0.99 |
0.44 |
14.88 |
| Grape juice, canned or bottled, unsweetened, without added vitamin C |
61 |
0.56 |
0.08 |
14.96 |
| Tangerines, (mandarin oranges), canned, light syrup pack |
61 |
0.45 |
0.1 |
16.19 |
| Passion-fruit juice, yellow, raw |
60 |
0.67 |
0.18 |
14.45 |
| Longans, raw |
60 |
1.31 |
0.1 |
15.14 |
| Grapefruit, sections, canned, light syrup pack, solids and liquids |
60 |
0.56 |
0.1 |
15.44 |
| Java-plum, (jambolan), raw |
60 |
0.72 |
0.23 |
15.56 |
| Pineapple, canned, juice pack, drained |
60 |
0.51 |
0.11 |
15.56 |
| Pineapple, canned, juice pack, solids and liquids |
60 |
0.42 |
0.08 |
15.7 |
| Pear nectar, canned, without added ascorbic acid |
60 |
0.11 |
0.01 |
15.76 |
| Pear nectar, canned, with added ascorbic acid |
60 |
0.11 |
0.01 |
15.76 |
| Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids |
58 |
0.34 |
0.07 |
15.14 |
| Plums, canned, purple, juice pack, solids and liquids |
58 |
0.51 |
0.02 |
15.15 |
| Pears, raw |
58 |
0.38 |
0.12 |
15.46 |
| Blueberries, raw |
57 |
0.74 |
0.33 |
14.49 |
| Papaya nectar, canned |
57 |
0.17 |
0.15 |
14.51 |
| Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids |
57 |
0.4 |
0.07 |
14.93 |
| Pears, canned, light syrup pack, solids and liquids |
57 |
0.19 |
0.03 |
15.17 |
| Quinces, raw |
57 |
0.4 |
0.1 |
15.3 |
| Apples, dried, sulfured, stewed, without added sugar |
57 |
0.22 |
0.07 |
15.32 |
| Pineapple juice, canned, unsweetened, without added ascorbic acid |
56 |
0.32 |
0.08 |
13.78 |
| Pineapple juice, canned, with added ascorbic acid, unsweetened |
56 |
0.32 |
0.08 |
13.78 |
| Currants, red and white, raw |
56 |
1.4 |
0.2 |
13.8 |
| Apricot nectar, canned, without added ascorbic acid |
56 |
0.37 |
0.09 |
14.39 |
| Apricot nectar, canned, with added ascorbic acid |
56 |
0.37 |
0.09 |
14.39 |
| Apples, raw, without skin, cooked, microwave |
56 |
0.28 |
0.42 |
14.41 |
| Loganberries, frozen |
55 |
1.52 |
0.31 |
13.02 |
| Cherries, sweet, canned, juice pack, solids and liquids |
54 |
0.91 |
0.02 |
13.81 |
| Peach nectar, canned, without added ascorbic acid |
54 |
0.27 |
0.02 |
13.92 |
| Peach nectar, canned, with added ascorbic acid |
54 |
0.27 |
0.02 |
13.92 |
| Peaches, canned, light syrup pack, solids and liquids |
54 |
0.45 |
0.03 |
14.55 |
| Groundcherries, (cape-gooseberries or poha), raw |
53 |
1.9 |
0.7 |
11.2 |
| Apples, raw, without skin, cooked, boiled |
53 |
0.26 |
0.36 |
13.64 |
| Figs, canned, water pack, solids and liquids |
53 |
0.4 |
0.1 |
13.99 |
| Raspberries, raw |
52 |
1.2 |
0.65 |
11.94 |
| Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water |
52 |
0.4 |
0.03 |
12.77 |
| Pineapple, canned, light syrup pack, solids and liquids |
52 |
0.36 |
0.12 |
13.45 |
| Apples, raw, with skin |
52 |
0.26 |
0.17 |
13.81 |
| Guavas, common, raw |
51 |
0.82 |
0.6 |
11.88 |
| Blueberries, frozen, unsweetened |
51 |
0.42 |
0.64 |
12.17 |
| Mammy-apple, (mamey), raw |
51 |
0.5 |
0.5 |
12.5 |
| Grape juice, frozen concentrate, sweetened, diluted with 3 volume water, with added vitamin C |
51 |
0.19 |
0.09 |
12.75 |
| Pineapple, raw, extra sweet variety |
51 |
0.53 |
0.11 |
13.5 |
| Passion-fruit juice, purple, raw |
51 |
0.39 |
0.05 |
13.6 |
| Tangerine juice, canned, sweetened |
50 |
0.5 |
0.2 |
12 |
| Cherries, sour, red, raw |
50 |
1 |
0.3 |
12.18 |
| Boysenberries, frozen, unsweetened |
50 |
1.1 |
0.26 |
12.19 |
| Pears, canned, juice pack, solids and liquids |
50 |
0.34 |
0.07 |
12.94 |
| Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids |
50 |
0.51 |
0.03 |
13.05 |
| Feijoa, raw |
49 |
1.24 |
0.78 |
10.63 |
| Roselle, raw |
49 |
0.96 |
0.64 |
11.31 |
| Oranges, raw, California, valencias |
49 |
1.04 |
0.3 |
11.89 |
| Apricots, canned, extra light syrup pack, with skin, solids and liquids |
49 |
0.6 |
0.1 |
12.5 |
| Oranges, raw, navels |
49 |
0.91 |
0.15 |
12.54 |
| Apricots, raw |
48 |
1.4 |
0.39 |
11.12 |
| Apples, frozen, unsweetened, unheated |
48 |
0.28 |
0.32 |
12.31 |
| Apricots, canned, juice pack, with skin, solids and liquids |
48 |
0.63 |
0.04 |
12.34 |
| Pineapple, raw, all varieties |
48 |
0.54 |
0.12 |
12.63 |
| Apples, raw, without skin |
48 |
0.27 |
0.13 |
12.76 |
| Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water without added ascorbic acid |
47 |
0.14 |
0.1 |
11.54 |
| Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added ascorbic acid |
47 |
0.14 |
0.1 |
11.54 |
| Apple juice, canned or bottled, unsweetened, without added ascorbic acid |
47 |
0.06 |
0.11 |
11.68 |
| Apple juice, canned or bottled, unsweetened, with added ascorbic acid |
47 |
0.06 |
0.11 |
11.68 |
| Oranges, raw, all commercial varieties |
47 |
0.94 |
0.12 |
11.75 |
| Apples, frozen, unsweetened, heated |
47 |
0.29 |
0.33 |
12 |
| Loquats, raw |
47 |
0.43 |
0.2 |
12.14 |
| Pears, canned, extra light syrup pack, solids and liquids |
47 |
0.3 |
0.1 |
12.2 |
| Lemon peel, raw |
47 |
1.5 |
0.3 |
| |