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Nutrition information Sorted by Grams of Fat

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, fluid, heavy whipping 345 2.05 37 2.79
Cheese, goat, hard type 452 30.52 35.59 2.17
Cream substitute, powdered 546 4.79 35.48 54.88
Cheese, cream 349 7.55 34.87 2.66
Cheese, cheddar 403 24.9 33.14 1.28
Cheese, low-sodium, cheddar or colby 398 24.35 32.62 1.91
Cheese, gruyere 413 29.81 32.34 0.36
Cheese, colby 394 23.76 32.11 2.57
Imitation cheese, american or cheddar, low cholesterol 390 25 32 1
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, pimento 375 22.13 31.2 1.73
Cheese, pasteurized process, cheddar or american, low sodium 375 22.2 31.19 1.6
Cheese, fontina 389 25.6 31.14 1.55
Cream, fluid, light whipping 292 2.17 30.91 2.96
Cheese, roquefort 369 21.54 30.64 2
Cheese, cheshire 387 23.37 30.6 4.78
Cheese, monterey 373 24.48 30.28 0.68
Cheese, muenster 368 23.41 30.04 1.12
Cheese, parmesan, low sodium 456 41.6 29.99 3.7
Cheese, mexican, queso anejo 373 21.44 29.98 4.63
Cheese, goat, semisoft type 364 21.58 29.84 2.54
Cheese, mexican, queso chihuahua 374 21.56 29.68 5.56
Cheese, brick 371 23.24 29.68 2.79
Cheese, gjetost 466 9.65 29.51 42.65
Cheese, caraway 376 25.18 29.2 3.06
Cheese, blue 353 21.4 28.74 2.34
Cheese, parmesan, grated 431 38.46 28.61 4.06
Cheese spread, cream cheese base 295 7.1 28.6 3.5
Cheese, mexican, queso asadero 356 22.6 28.26 2.87
Cheese, port de salut 352 23.78 28.2 0.57
Cheese, swiss 380 26.93 27.8 5.38
Cheese, edam 357 24.99 27.8 1.43
Cheese, brie 334 20.75 27.68 0.45
Cheese, gouda 356 24.94 27.44 2.22
Cheese, swiss, low sodium 376 28.4 27.4 3.4
Cheese, parmesan, shredded 415 37.86 27.34 3.41
Cheese, limburger 327 20.05 27.25 0.49
Cheese, romano 387 31.8 26.94 3.63
Milk, dry, whole 496 26.32 26.71 38.42
Cheese, provolone 351 25.58 26.62 2.14
Egg, yolk, raw, fresh 322 15.86 26.54 3.59
Cheese, tilsit 340 24.41 25.98 1.88
Cheese, parmesan, hard 392 35.75 25.83 3.22
Egg, yolk, raw, frozen 303 15.5 25.6 1.15
Dessert topping, semi solid, frozen 318 1.25 25.31 23.05
Cheese food, pasteurized process, american, without di sodium phosphate 330 18.4 25.18 7.83
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, mozzarella, whole milk, low moisture 318 21.6 24.64 2.47
Cheese food, pasteurized process, american, with di sodium phosphate 328 19.61 24.6 7.29
Cheese food, cold pack, american 331 19.66 24.46 8.32
Cheese, camembert 300 19.8 24.26 0.46
Cheese food, pasteurized process, swiss 323 21.92 24.14 4.5
Cheese, neufchatel 260 9.96 23.43 2.94
Egg, yolk, raw, frozen, salted 274 14 23 1.6
Egg, yolk, raw, frozen, sugared 307 13.8 22.75 10.8
Cheese, mozzarella, whole milk 300 22.17 22.35 2.19
Dessert topping, pressurized 264 0.98 22.3 16.07
Cream, whipped, cream topping, pressurized 257 3.2 22.22 12.49
KRAFT VELVEETA Pasteurized Process Cheese Spread 303 16.3 22 9.8
Cheese, monterey, low fat 313 28.2 21.6 0.7
Cheese, feta 264 14.21 21.28 4.09
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, goat, soft type 268 18.52 21.08 0.89
KRAFT CHEEZ WHIZ Pasteurized Process Cheese Sauce 276 12 21 9.2
Cream, sour, cultured 214 3.16 20.96 4.27
Cheese, mozzarella, part skim milk, low moisture 302 25.96 20.03 3.83
Sour cream, imitation, cultured 208 2.4 19.52 6.63
Cream, fluid, light (coffee cream or table cream) 195 2.7 19.31 3.66
Cheese, cream, low fat 231 10.6 17.6 7
Cheese, muenster, low fat 274 24.7 17.6 3.5
Cheese, mozzarella, low sodium 280 27.5 17.1 3.1
Sour dressing, non-butterfat, cultured, filled cream-type 178 3.25 16.57 4.68
Cheese, mozzarella, part skim milk 254 24.26 15.92 2.77
Cream substitute, powdered, light 431 1.9 15.7 73.4
Egg, whole, cooked, fried 201 13.63 15.31 0.88
Cheese sauce, prepared from recipe 197 10.33 14.92 5.48
Cheese product, pasteurized process, cheddar or american, reduced fat 240 17.6 14.1 10.6
Sour cream, reduced fat 181 7 14.1 7
Cheese, american cheddar, imitation 239 16.7 14 11.6
Egg, duck, whole, fresh, raw 185 12.81 13.77 1.45
Cheese fondue 229 14.23 13.47 3.77
Egg, goose, whole, fresh, raw 185 13.87 13.27 1.35
Whipped topping, frozen, low fat 220 3 13.1 23.6
Egg substitute, powder 444 55.5 13 21.8
Cheese, ricotta, whole milk 174 11.26 12.98 3.04
Dessert topping, powdered, 1.5 ounce prepared with 1/2 cup milk 189 3.6 12.41 16.53
Cheese substitute, mozzarella 248 11.47 12.22 23.67
Egg, whole, cooked, scrambled 166 11.09 12.21 2.2
Egg, whole, cooked, omelet 153 10.62 12.02 0.69
KRAFT BREAKSTONE'S Reduced Fat Sour Cream 152 4.5 12 6.5
Cream, sour, reduced fat, cultured 135 2.94 12 4.26
Egg, turkey, whole, fresh, raw 171 13.68 11.88 1.15
Cream, fluid, half and half 130 2.96 11.5 4.3
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
KRAFT VELVEETA LIGHT Reduced Fat Pasteurized Process Cheese Product 222 19.6 10.6 11.8
Sour cream, light 136 3.5 10.6 7.1
Egg, whole, raw, frozen 148 11.95 10.2 1.05
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
Egg, whole, raw, fresh 147 12.58 9.94 0.77
Egg, whole, cooked, poached 147 12.53 9.9 0.76
KRAFT CHEEZ WHIZ LIGHT Pasteurized Process Cheese Product 215 16.3 9.5 16.2
Milk, canned, condensed, sweetened 321 7.91 8.7 54.4
Cheese, ricotta, part skim milk 138 11.39 7.91 5.14
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
Eggnog 135 3.81 7.48 13.54
Milk, sheep, fluid 108 5.98 7 5.36
Cheese, pasteurized process, american, low fat 180 24.6 7 3.5
Cheese, low fat, cheddar or colby 173 24.35 7 1.91
Milk, indian buffalo, fluid 97 3.75 6.89 5.18
Whipped cream substitute, dietetic, made from powdered mix 53 0.9 6 10.6
Milk, buttermilk, dried 387 34.3 5.78 49
Eggs, scrambled, frozen mixture 131 13.1 5.6 7.5
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted 358 35.8 5.1 41
Cheese, pasteurized process, swiss, low fat 170 25.5 5.1 4.3
Cheese, swiss, low fat 179 28.4 5.1 3.4
Parmesan cheese topping, fat free 370 40 5 40
Reddi Wip Fat Free Whipped Topping 149 3 5 25
Ensure plus, liquid nutrition 141 5.16 4.52 19.88
Cheese, cottage, creamed, large or small curd 103 12.49 4.51 2.68
Milk, human, mature, fluid 70 1.03 4.38 6.89
Cheese, cottage, with vegetables 95 10.9 4.2 3
Milk, goat, fluid 69 3.56 4.14 4.45
Cheese, cottage, creamed, with fruit 97 10.69 3.85 4.61
Milk, producer, fluid, 3.7% milkfat 64 3.28 3.66 4.65
Cream substitute, liquid, light 69 0.8 3.5 9.1
Milk, filled, fluid, with blend of hydrogenated vegetable oils 63 3.33 3.46 4.74
Milk, low sodium, fluid 61 3.1 3.46 4.46
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, filled, fluid, with lauric acid oil 63 3.33 3.4 4.74
Milk, chocolate, fluid, commercial, 83 3.17 3.39 10.34
Egg substitute, liquid 84 12 3.31 0.64
Yogurt, plain, whole milk, 8 grams protein per 8 ounce 61 3.47 3.25 4.66
Milk, whole, 3.25% milkfat 60 3.22 3.25 4.52
Milk shakes, thick vanilla 112 3.86 3.03 17.75
Milk shakes, thick chocolate 119 3.05 2.7 21.15
Beverage, milkshake mix, dry, not chocolate 328 23.5 2.6 52.9
Milk, chocolate beverage, hot cocoa, homemade 77 3.52 2.33 10.63
Milk, chocolate, fluid, commercial, reduced fat 72 3.21 2 10.4
Milk, buttermilk, fluid, cultured, reduced fat 56 4.1 2 5.3
Milk, imitation, non-soy 46 1.6 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
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A 50 3.3 1.97 4.68
Cheese, cottage, lowfat, 2% milkfat 90 13.74 1.93 3.63
Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A 51 3.48 1.92 4.97
Yogurt, plain, low fat, 12 grams protein per 8 ounce 63 5.25 1.55 7.04
Yogurt, fruit, low fat, 11 grams protein per 8 ounce 105 4.86 1.41 18.6
Beverage, instant breakfast powder, chocolate, not reconstituted 353 19.9 1.4 66.2
Cream, half and half, fat free 59 2.6 1.4 9
Cheese, cream, fat free 96 14.41 1.36 5.8
KRAFT BREAKSTONE'S FREE Fat Free Sour Cream 91 4.7 1.3 15.1
Cheese food, imitation 141 22.4 1.3 8.8
Yogurt, vanilla, low fat, 11 grams protein per 8 ounce 85 4.93 1.25 13.8
Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A 48 3.93 1.17 5.52
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
Whey, sweet, dried 353 12.93 1.07 74.46
Cheese, cottage, lowfat, 1% milkfat 72 12.39 1.02 2.72
KRAFT FREE Singles American Nonfat Pasteurized Process Cheese Product 148 22.7 1 11.7
Milk, chocolate, fluid, commercial, lowfat 63 3.24 1 10.44
Cheese, cottage, lowfat, 1% milkfat, lactose reduced 74 12.4 1 3.2
Cheese, cottage, lowfat, 1% milkfat, with vegetables 67 10.9 1 3
Cheese, cottage, lowfat, 1% milkfat, no sodium added 72 12.4 1 2.7
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
KRAFT BREYERS Smooth & Creamy Lowfat Strawberry Yogurt (1% Milkfat) 102 3.8 0.9 19.9
Milk, buttermilk, fluid, cultured, lowfat 40 3.31 0.88 4.79
KRAFT BREYERS LIGHT N' LIVELY Lowfat Strawberry Yogurt (1% Milkfat) 108 3.2 0.8 21.9
KRAFT BREYERS Lowfat Strawberry Yogurt (1% Milkfat) 96 3.8 0.8 18.2
Cheese, pasteurized process, cheddar or american, fat-free 148 22.5 0.8 13.4
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, 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
Whey, acid, dried 339 11.73 0.54 73.45
Cheese, cottage, nonfat, uncreamed, dry, large or small curd 85 17.27 0.42 1.85
Whey, sweet, fluid 27 0.85 0.36 5.14
Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim) 41 3.96 0.25 5.56
Milk, nonfat, fluid, with added nonfat milk solids and vitamin A (fat free or skim) 37 3.57 0.25 5.02
Milk, dry, nonfat, calcium reduced 354 35.5 0.2 51.8
Yogurt, fruit variety, nonfat 94 4.4 0.2 19
Milk, canned, evaporated, nonfat 78 7.55 0.2 11.35
KRAFT BREYERS LIGHT Nonfat Strawberry Yogurt (with Aspartame and Fructose Sweeteners) 55 3.4 0.2 9.9
Yogurt, plain, skim milk, 13 grams protein per 8 ounce 56 5.73 0.18 7.68
Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener 43 3.86 0.18 7.5
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
Egg, white, raw, fresh 52 10.9 0.17 0.73
Whey, acid, fluid 24 0.76 0.09 5.12
Milk, nonfat, fluid, with added vitamin A (fat free or skim) 34 3.37 0.08 4.96
Egg, white, dried, powder, glucose reduced 376 82.4 0.04 4.47
Egg, white, dried, flakes, glucose reduced 351 76.92 0.04 4.17
Yogurt, chocolate, nonfat milk 112 3.53 0 23.53
Sour cream, fat free 74 3.1 0 15.6
Egg, white, dried 382 81.1 0 7.8
Cheese, mozzarella, nonfat 149 31.7 0 3.5
Egg, white, raw, frozen 47 9.8 0 1.05
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