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Nutrition information Sorted by Grams of Carbohydrates

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
Whey, sweet, dried 353 12.93 1.07 74.46
Whey, acid, dried 339 11.73 0.54 73.45
Cream substitute, powdered, light 431 1.9 15.7 73.4
Beverage, instant breakfast powder, chocolate, not reconstituted 353 19.9 1.4 66.2
Cream substitute, powdered 546 4.79 35.48 54.88
Milk, canned, condensed, sweetened 321 7.91 8.7 54.4
Beverage, milkshake mix, dry, not chocolate 328 23.5 2.6 52.9
Dessert topping, powdered 577 4.9 39.92 52.54
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
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
Milk, dry, nonfat, calcium reduced 354 35.5 0.2 51.8
Milk, buttermilk, dried 387 34.3 5.78 49
Cheese, gjetost 466 9.65 29.51 42.65
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted 358 35.8 5.1 41
Parmesan cheese topping, fat free 370 40 5 40
Milk, dry, whole 496 26.32 26.71 38.42
Reddi Wip Fat Free Whipped Topping 149 3 5 25
Cheese substitute, mozzarella 248 11.47 12.22 23.67
Whipped topping, frozen, low fat 220 3 13.1 23.6
Yogurt, chocolate, nonfat milk 112 3.53 0 23.53
Dessert topping, semi solid, frozen 318 1.25 25.31 23.05
KRAFT BREYERS LIGHT N' LIVELY Lowfat Strawberry Yogurt (1% Milkfat) 108 3.2 0.8 21.9
Egg substitute, powder 444 55.5 13 21.8
Milk shakes, thick chocolate 119 3.05 2.7 21.15
KRAFT BREYERS Smooth & Creamy Lowfat Strawberry Yogurt (1% Milkfat) 102 3.8 0.9 19.9
Ensure plus, liquid nutrition 141 5.16 4.52 19.88
Yogurt, fruit, low fat, 10 grams protein per 8 ounce 102 4.37 1.08 19.05
Yogurt, fruit variety, nonfat 94 4.4 0.2 19
Yogurt, fruit, low fat, 9 grams protein per 8 ounce 99 3.98 1.15 18.64
Yogurt, fruit, low fat, 11 grams protein per 8 ounce 105 4.86 1.41 18.6
KRAFT BREYERS Lowfat Strawberry Yogurt (1% Milkfat) 96 3.8 0.8 18.2
Milk shakes, thick vanilla 112 3.86 3.03 17.75
Dessert topping, powdered, 1.5 ounce prepared with 1/2 cup milk 189 3.6 12.41 16.53
KRAFT CHEEZ WHIZ LIGHT Pasteurized Process Cheese Product 215 16.3 9.5 16.2
Dessert topping, pressurized 264 0.98 22.3 16.07
Sour cream, fat free 74 3.1 0 15.6
KRAFT BREAKSTONE'S FREE Fat Free Sour Cream 91 4.7 1.3 15.1
Yogurt, vanilla, low fat, 11 grams protein per 8 ounce 85 4.93 1.25 13.8
Eggnog 135 3.81 7.48 13.54
Cheese, pasteurized process, cheddar or american, fat-free 148 22.5 0.8 13.4
Cream, whipped, cream topping, pressurized 257 3.2 22.22 12.49
KRAFT VELVEETA LIGHT Reduced Fat Pasteurized Process Cheese Product 222 19.6 10.6 11.8
KRAFT FREE Singles American Nonfat Pasteurized Process Cheese Product 148 22.7 1 11.7
Cheese, american cheddar, imitation 239 16.7 14 11.6
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
Milk, canned, evaporated, nonfat 78 7.55 0.2 11.35
Egg, yolk, raw, frozen, sugared 307 13.8 22.75 10.8
Milk, chocolate beverage, hot cocoa, homemade 77 3.52 2.33 10.63
Cheese product, pasteurized process, cheddar or american, reduced fat 240 17.6 14.1 10.6
Whipped cream substitute, dietetic, made from powdered mix 53 0.9 6 10.6
Milk, chocolate, fluid, commercial, lowfat 63 3.24 1 10.44
Milk, chocolate, fluid, commercial, reduced fat 72 3.21 2 10.4
Milk, chocolate, fluid, commercial, 83 3.17 3.39 10.34
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
KRAFT BREYERS LIGHT Nonfat Strawberry Yogurt (with Aspartame and Fructose Sweeteners) 55 3.4 0.2 9.9
KRAFT VELVEETA Pasteurized Process Cheese Spread 303 16.3 22 9.8
KRAFT CHEEZ WHIZ Pasteurized Process Cheese Sauce 276 12 21 9.2
Cream substitute, liquid, light 69 0.8 3.5 9.1
Cream, half and half, fat free 59 2.6 1.4 9
Cheese food, imitation 141 22.4 1.3 8.8
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 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
Egg, white, dried 382 81.1 0 7.8
Yogurt, plain, skim milk, 13 grams protein per 8 ounce 56 5.73 0.18 7.68
Eggs, scrambled, frozen mixture 131 13.1 5.6 7.5
Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener 43 3.86 0.18 7.5
Cheese food, pasteurized process, american, with di sodium phosphate 328 19.61 24.6 7.29
Sour cream, light 136 3.5 10.6 7.1
Yogurt, plain, low fat, 12 grams protein per 8 ounce 63 5.25 1.55 7.04
Cheese, cream, low fat 231 10.6 17.6 7
Sour cream, reduced fat 181 7 14.1 7
Milk, human, mature, fluid 70 1.03 4.38 6.89
Sour cream, imitation, cultured 208 2.4 19.52 6.63
KRAFT BREAKSTONE'S Reduced Fat Sour Cream 152 4.5 12 6.5
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
Cheese, cream, fat free 96 14.41 1.36 5.8
Cheese, mexican, queso chihuahua 374 21.56 29.68 5.56
Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim) 41 3.96 0.25 5.56
Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A 48 3.93 1.17 5.52
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
Cheese sauce, prepared from recipe 197 10.33 14.92 5.48
Cheese, swiss 380 26.93 27.8 5.38
Milk, sheep, fluid 108 5.98 7 5.36
Milk, buttermilk, fluid, cultured, reduced fat 56 4.1 2 5.3
Milk, imitation, non-soy 46 1.6 2 5.3
Milk, indian buffalo, fluid 97 3.75 6.89 5.18
Cheese, ricotta, part skim milk 138 11.39 7.91 5.14
Whey, sweet, fluid 27 0.85 0.36 5.14
Whey, acid, fluid 24 0.76 0.09 5.12
Milk, nonfat, fluid, with added nonfat milk solids and vitamin A (fat free or skim) 37 3.57 0.25 5.02
Milk, lowfat, fluid, 1% milkfat, with added vitamin A 42 3.37 0.97 4.99
Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A 51 3.48 1.92 4.97
Milk, lowfat, fluid, 1% milkfat, with added nonfat milk solids and vitamin A 43 3.48 0.97 4.97
Milk, nonfat, fluid, with added vitamin A (fat free or skim) 34 3.37 0.08 4.96
Egg, whole, dried 594 47.35 40.95 4.95
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, buttermilk, fluid, cultured, lowfat 40 3.31 0.88 4.79
Cheese, cheshire 387 23.37 30.6 4.78
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
Sour dressing, non-butterfat, cultured, filled cream-type 178 3.25 16.57 4.68
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A 50 3.3 1.97 4.68
Yogurt, plain, whole milk, 8 grams protein per 8 ounce 61 3.47 3.25 4.66
Milk, producer, fluid, 3.7% milkfat 64 3.28 3.66 4.65
Cheese, mexican, queso anejo 373 21.44 29.98 4.63
Cheese, cottage, creamed, with fruit 97 10.69 3.85 4.61
Milk, whole, 3.25% milkfat 60 3.22 3.25 4.52
Cheese food, pasteurized process, swiss 323 21.92 24.14 4.5
Egg, white, dried, powder, glucose reduced 376 82.4 0.04 4.47
Milk, low sodium, fluid 61 3.1 3.46 4.46
Milk, goat, fluid 69 3.56 4.14 4.45
Cheese, pasteurized process, swiss, low fat 170 25.5 5.1 4.3
Cream, fluid, half and half 130 2.96 11.5 4.3
Cream, sour, cultured 214 3.16 20.96 4.27
Cream, sour, reduced fat, cultured 135 2.94 12 4.26
Egg, white, dried, flakes, glucose reduced 351 76.92 0.04 4.17
Cheese, feta 264 14.21 21.28 4.09
Cheese, parmesan, grated 431 38.46 28.61 4.06
Cheese, mozzarella, part skim milk, low moisture 302 25.96 20.03 3.83
Cheese fondue 229 14.23 13.47 3.77
Cheese, parmesan, low sodium 456 41.6 29.99 3.7
Cream, fluid, light (coffee cream or table cream) 195 2.7 19.31 3.66
Cheese, romano 387 31.8 26.94 3.63
Cheese, cottage, lowfat, 2% milkfat 90 13.74 1.93 3.63
Egg, yolk, dried 666 34.25 55.8 3.6
Egg, yolk, raw, fresh 322 15.86 26.54 3.59
Cheese spread, cream cheese base 295 7.1 28.6 3.5
Cheese, muenster, low fat 274 24.7 17.6 3.5
Cheese, pasteurized process, american, low fat 180 24.6 7 3.5
Cheese, mozzarella, nonfat 149 31.7 0 3.5
Cheese, parmesan, shredded 415 37.86 27.34 3.41
Cheese, swiss, low sodium 376 28.4 27.4 3.4
Cheese, swiss, low fat 179 28.4 5.1 3.4
Cheese, parmesan, hard 392 35.75 25.83 3.22
Egg substitute, frozen 160 11.29 11.11 3.2
Cheese, cottage, lowfat, 1% milkfat, lactose reduced 74 12.4 1 3.2
Cheese, mozzarella, low sodium 280 27.5 17.1 3.1
Cheese, caraway 376 25.18 29.2 3.06
Cheese, ricotta, whole milk 174 11.26 12.98 3.04
Cheese, cottage, with vegetables 95 10.9 4.2 3
Cheese, cottage, lowfat, 1% milkfat, with vegetables 67 10.9 1 3
Cream, fluid, light whipping 292 2.17 30.91 2.96
Cheese, neufchatel 260 9.96 23.43 2.94
Cheese, mexican, queso asadero 356 22.6 28.26 2.87
Cheese, brick 371 23.24 29.68 2.79
Cream, fluid, heavy whipping 345 2.05 37 2.79
Cheese, mozzarella, part skim milk 254 24.26 15.92 2.77
Cheese, cottage, lowfat, 1% milkfat 72 12.39 1.02 2.72
Cheese, cottage, lowfat, 1% milkfat, no sodium added 72 12.4 1 2.7
Cheese, cottage, creamed, large or small curd 103 12.49 4.51 2.68
Cheese, cream 349 7.55 34.87 2.66
Cheese, colby 394 23.76 32.11 2.57
Cheese, goat, semisoft type 364 21.58 29.84 2.54
Cheese, mozzarella, whole milk, low moisture 318 21.6 24.64 2.47
Egg, whole, dried, stabilized, glucose reduced 615 48.17 43.95 2.38
Cheese, blue 353 21.4 28.74 2.34
Cheese, gouda 356 24.94 27.44 2.22
Egg, whole, cooked, scrambled 166 11.09 12.21 2.2
Cheese, mozzarella, whole milk 300 22.17 22.35 2.19
Cheese, goat, hard type 452 30.52 35.59 2.17
Cheese, provolone 351 25.58 26.62 2.14
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, roquefort 369 21.54 30.64 2
Cheese, low-sodium, cheddar or colby 398 24.35 32.62 1.91
Cheese, low fat, cheddar or colby 173 24.35 7 1.91
Cheese, tilsit 340 24.41 25.98 1.88
Cheese, cottage, nonfat, uncreamed, dry, large or small curd 85 17.27 0.42 1.85
Cheese, pasteurized process, pimento 375 22.13 31.2 1.73
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
Egg, yolk, raw, frozen, salted 274 14 23 1.6
Cheese, fontina 389 25.6 31.14 1.55
Egg, duck, whole, fresh, raw 185 12.81 13.77 1.45
Cheese, edam 357 24.99 27.8 1.43
Egg, goose, whole, fresh, raw 185 13.87 13.27 1.35
Cheese, cheddar 403 24.9 33.14 1.28
Egg, yolk, raw, frozen 303 15.5 25.6 1.15
Egg, turkey, whole, fresh, raw 171 13.68 11.88 1.15
Cheese, muenster 368 23.41 30.04 1.12
Egg, whole, cooked, hard-boiled 155 12.58 10.61 1.12
Egg, whole, raw, frozen 148 11.95 10.2 1.05
Egg, white, raw, frozen 47 9.8 0 1.05
Imitation cheese, american or cheddar, low cholesterol 390 25 32 1
Cheese, goat, soft type 268 18.52 21.08 0.89
Egg, whole, cooked, fried 201 13.63 15.31 0.88
Egg, whole, raw, fresh 147 12.58 9.94 0.77
Egg, whole, cooked, poached 147 12.53 9.9 0.76
Egg, white, raw, fresh 52 10.9 0.17 0.73
Cheese, monterey, low fat 313 28.2 21.6 0.7
Egg, whole, cooked, omelet 153 10.62 12.02 0.69
Cheese, monterey 373 24.48 30.28 0.68
Egg substitute, liquid 84 12 3.31 0.64
Cheese, port de salut 352 23.78 28.2 0.57
Cheese, limburger 327 20.05 27.25 0.49
Cheese, camembert 300 19.8 24.26 0.46
Cheese, brie 334 20.75 27.68 0.45
Egg, quail, whole, fresh, raw 158 13.05 11.09 0.41
Cheese, gruyere 413 29.81 32.34 0.36
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
Butter oil, anhydrous 876 0.28 99.48 0
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