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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

Fruits and Fruit Juices

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
Avocados, raw, California 167 1.96 15.41 8.64
Olives, pickled, canned or bottled, green 145 1.03 15.32 3.84
Avocados, raw, all commercial varieties 160 2 14.66 8.53
Olives, ripe, canned (small-extra large) 115 0.84 10.68 6.26
Avocados, raw, Florida 120 2.23 10.06 7.82
Olives, ripe, canned (jumbo-super colossal) 81 0.97 6.87 5.61
Durian, raw or frozen 147 1.47 5.33 27.09
Rowal, raw 111 2.3 2 23.9
Bananas, dehydrated, or banana powder 346 3.89 1.81 88.28
Cranberries, dried, sweetened 308 0.07 1.37 82.36
Carissa, (natal-plum), raw 62 0.5 1.3 13.63
Litchis, dried 277 3.8 1.2 70.7
Jujube, dried 287 3.7 1.1 73.6
Sapodilla, raw 83 0.44 1.1 19.96
Peaches, dehydrated (low-moisture), sulfured, uncooked 325 4.89 1.03 83.18
Figs, dried, uncooked 249 3.3 0.93 63.87
Kumquats, raw 71 1.88 0.86 15.9
Feijoa, raw 49 1.24 0.78 10.63
Peaches, dried, sulfured, uncooked 239 3.61 0.76 61.33
Prunes, dehydrated (low-moisture), uncooked 339 3.7 0.73 89.07
Passion-fruit, (granadilla), purple, raw 97 2.2 0.7 23.38
Groundcherries, (cape-gooseberries or poha), raw 53 1.9 0.7 11.2
Raspberries, raw 52 1.2 0.65 11.94
Blueberries, frozen, unsweetened 51 0.42 0.64 12.17
Roselle, raw 49 0.96 0.64 11.31
Pears, dried, sulfured, uncooked 262 1.87 0.63 69.7
Apricots, dehydrated (low-moisture), sulfured, uncooked 320 4.9 0.62 82.89
Cherimoya, raw 74 1.65 0.62 17.7
Tamarinds, raw 239 2.8 0.6 62.5
Sapotes, (marmalade plum), raw 134 2.12 0.6 33.76
Custard-apple, (bullock's-heart), raw 101 1.7 0.6 25.2
Guavas, strawberry, raw 69 0.58 0.6 17.36
Guavas, common, raw 51 0.82 0.6 11.88
Blackberry juice, canned 38 0.3 0.6 7.8
Persimmons, japanese, dried 274 1.38 0.59 73.43
Apples, dehydrated (low moisture), sulfured, uncooked 346 1.32 0.58 93.53
Mangosteen, canned, syrup pack 73 0.41 0.58 17.91
Gooseberries, raw 44 0.88 0.58 10.18
Raisins, seeded 296 2.52 0.54 78.47
Kiwi fruit, (chinese gooseberries), fresh, raw 61 1.14 0.52 14.66
Apricots, dried, sulfured, uncooked 241 3.39 0.51 62.64
Prickly pears, raw 41 0.73 0.51 9.57
Elderberries, raw 73 0.66 0.5 18.4
Mammy-apple, (mamey), raw 51 0.5 0.5 12.5
Fruit, mixed, (prune and apricot and pear), dried 243 2.46 0.49 64.06
Apples, canned, sweetened, sliced, drained, unheated 67 0.18 0.49 16.7
Blackberries, raw 43 1.39 0.49 9.61
Grapefruit juice, white, frozen concentrate, unsweetened, undiluted 146 1.97 0.48 34.56
Raisins, golden seedless 302 3.39 0.46 79.52
Raisins, seedless 299 3.07 0.46 79.18
Litchis, raw 66 0.83 0.44 16.53
Kiwifruit, (chinese gooseberries), held in storage, raw 61 0.99 0.44 14.88
Cherries, sour, red, frozen, unsweetened 46 0.92 0.44 11.02
Apples, canned, sweetened, sliced, drained, heated 67 0.18 0.43 16.84
Blackberries, frozen, unsweetened 64 1.18 0.43 15.67
Peaches, dehydrated (low-moisture), sulfured, stewed 133 2.01 0.42 34.14
Apples, raw, without skin, cooked, microwave 56 0.28 0.42 14.41
Currants, european black, raw 63 1.4 0.41 15.38
Longans, dried 286 4.9 0.4 74
Persimmons, native, raw 127 0.8 0.4 33.5
Figs, dried, stewed 107 1.42 0.4 27.57
Pitanga, (surinam-cherry), raw 33 0.8 0.4 7.49
Dates, deglet noor 282 2.45 0.39 75.03
Tangerine juice, frozen concentrate, sweetened, undiluted 161 1.5 0.39 38.85
Apricots, raw 48 1.4 0.39 11.12
Mulberries, raw 43 1.44 0.39 9.8
Plums, dried (prunes), uncooked 240 2.18 0.38 63.88
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
Plantains, raw 122 1.3 0.37 31.89
Apples, raw, without skin, cooked, boiled 53 0.26 0.36 13.64
Grapes, american type (slip skin), raw 67 0.63 0.35 17.15
Carambola, (starfruit), raw 33 0.54 0.35 7.83
Bananas, raw 89 1.09 0.33 22.84
Blueberries, canned, heavy syrup, solids and liquids 88 0.65 0.33 22.06
Blueberries, raw 57 0.74 0.33 14.49
Apples, frozen, unsweetened, heated 47 0.29 0.33 12
Apples, dried, sulfured, uncooked 243 0.93 0.32 65.89
Apples, frozen, unsweetened, unheated 48 0.28 0.32 12.31
Nectarines, raw 44 1.06 0.32 10.55
Lemon juice, frozen, unsweetened, single strength 22 0.46 0.32 6.5
Grape juice, frozen concentrate, sweetened, undiluted, with added vitamin C 179 0.65 0.31 44.37
Pears, dried, sulfured, stewed, without added sugar 127 0.91 0.31 33.81
Loganberries, frozen 55 1.52 0.31 13.02
Jackfruit, raw 94 1.47 0.3 24.01
Crabapples, raw 76 0.4 0.3 19.95
Figs, raw 74 0.75 0.3 19.18
Pomegranates, raw 68 0.95 0.3 17.17
Soursop, raw 66 1 0.3 16.84
Lemon peel, raw 47 1.5 0.3 16
Oranges, raw, with peel 63 1.3 0.3 15.5
Cherries, sour, red, raw 50 1 0.3 12.18
Oranges, raw, California, valencias 49 1.04 0.3 11.89
Lemons, raw, with peel 20 1.2 0.3 10.7
Lemons, raw, without peel 29 1.1 0.3 9.32
Acerola, (west indian cherry), raw 32 0.4 0.3 7.69
Strawberries, raw 32 0.67 0.3 7.68
Rose-apples, raw 25 0.6 0.3 5.7
Acerola juice, raw 23 0.4 0.3 4.8
Pears, dried, sulfured, stewed, with added sugar 140 0.86 0.29 37.14
Sugar-apples, (sweetsop), raw 94 2.06 0.29 23.64
Lemon juice, canned or bottled 21 0.4 0.29 6.48
Plums, raw 46 0.7 0.28 11.42
Currants, zante, dried 283 4.08 0.27 74.08
Mangos, raw 65 0.51 0.27 17
Orange juice, chilled, includes from concentrate 44 0.8 0.27 10.06
Orange juice, California, chilled, includes from concentrate 44 0.8 0.27 10.06
Strawberries, canned, heavy syrup pack, solids and liquids 92 0.56 0.26 23.53
Boysenberries, frozen, unsweetened 50 1.1 0.26 12.19
Peaches, dried, sulfured, stewed, without added sugar 77 1.16 0.25 19.69
Peaches, raw 39 0.91 0.25 9.54
Melon balls, frozen 33 0.84 0.25 7.94
Apricots, dehydrated (low-moisture), sulfured, stewed 126 1.93 0.24 32.62
Prunes, dehydrated (low-moisture), stewed 113 1.23 0.24 29.7
Breadfruit, raw 103 1.07 0.23 27.12
Java-plum, (jambolan), raw 60 0.72 0.23 15.56
Pears, asian, raw 42 0.5 0.23 10.65
Lime juice, canned or bottled, unsweetened 21 0.25 0.23 6.69
Plums, dried (prunes), stewed, with added sugar 124 1.09 0.22 32.88
Peaches, dried, sulfured, stewed, with added sugar 103 1.06 0.22 26.6
Oheloberries, raw 28 0.38 0.22 6.84
Maraschino cherries, canned, drained 165 0.22 0.21 41.97
Orange juice, frozen concentrate, unsweetened, undiluted 159 2.39 0.21 38.17
Cherries, sweet, canned, heavy syrup, drained 83 0.73 0.21 21.07
Rambutan, canned, syrup pack 82 0.65 0.21 20.87
Oranges, raw, Florida 46 0.7 0.21 11.54
Prune puree 257 2.1 0.2 65.1
Prunes, canned, heavy syrup pack, solids and liquids 105 0.87 0.2 27.8
Orange peel, raw 97 1.5 0.2 25
Jujube, raw 79 1.2 0.2 20.23
Gooseberries, canned, light syrup pack, solids and liquids 73 0.65 0.2 18.75
Cherries, sweet, raw 63 1.06 0.2 16.01
Currants, red and white, raw 56 1.4 0.2 13.8
Loquats, raw 47 0.43 0.2 12.14
Tangerine juice, canned, sweetened 50 0.5 0.2 12
Orange juice, raw 45 0.7 0.2 10.4
Tangerine juice, raw 43 0.5 0.2 10.1
Rhubarb, raw 21 0.9 0.2 4.54
Persimmons, japanese, raw 70 0.58 0.19 18.59
Tangerines, (mandarin oranges), raw 44 0.63 0.19 11.19
Melons, cantaloupe, raw 34 0.84 0.19 8.16
Plantains, cooked 116 0.79 0.18 31.15
Fruit, mixed, (peach and cherry-sweet and -sour and raspberry and grape and boysenberry), frozen, sweetened 98 1.42 0.18 24.23
Apricots, dried, sulfured, stewed, without added sugar 85 1.2 0.18 22.15
Applesauce, canned, sweetened, without salt 76 0.18 0.18 19.91
Applesauce, canned, sweetened, with salt 76 0.18 0.18 19.91
Pears, canned, heavy syrup, drained 74 0.24 0.18 19.08
Passion-fruit juice, yellow, raw 60 0.67 0.18 14.45
Apples, raw, with skin 52 0.26 0.17 13.81
Plums, dried (prunes), stewed, without added sugar 107 0.96 0.16 28.08
Raspberries, frozen, red, sweetened 103 0.7 0.16 26.16
Grapes, red or green (european type varieties, such as, Thompson seedless), raw 69 0.72 0.16 18.1
Apricots, canned, water pack, with skin, solids and liquids 27 0.71 0.16 6.39
Dates, medjool 277 1.81 0.15 74.97
Cranberry sauce, canned, sweetened 151 0.2 0.15 38.9
Apricots, dried, sulfured, stewed, with added sugar 113 1.17 0.15 29.26
Cherries, sweet, canned, extra heavy syrup pack, solids and liquids 102 0.59 0.15 26.23
Cherries, sweet, canned, heavy syrup pack, solids and liquids 83 0.6 0.15 21.27
Cherries, sweet, canned, light syrup pack, solids and liquids 67 0.61 0.15 17.29
Papaya nectar, canned 57 0.17 0.15 14.51
Oranges, raw, navels 49 0.91 0.15 12.54
Orange-strawberry-banana juice 46 0.42 0.15 12.47
Watermelon, raw 30 0.61 0.15 7.55
Jackfruit, canned, syrup pack 92 0.36 0.14 23.94
Plums, canned, heavy syrup, drained 89 0.44 0.14 23.12
Blackberries, canned, heavy syrup, solids and liquids 92 1.31 0.14 23.1
Strawberries, frozen, sweetened, whole 78 0.52 0.14 21
Peaches, canned, heavy syrup, drained 77 0.54 0.14 19.79
Grapefruit, raw, pink and red, all areas 42 0.77 0.14 10.66
Orange juice, canned, unsweetened 42 0.59 0.14 9.85
Papayas, raw 39 0.61 0.14 9.81
Guava sauce, cooked 36 0.32 0.14 9.48
Melons, honeydew, raw 36 0.54 0.14 9.09
Strawberries, frozen, sweetened, sliced 96 0.53 0.13 25.92
Pears, canned, extra heavy syrup pack, solids and liquids 97 0.19 0.13 25.25
Peaches, frozen, sliced, sweetened 94 0.63 0.13 23.98
Cherries, sweet, frozen, sweetened 89 1.15 0.13 22.36
Blueberries, frozen, sweetened 81 0.4 0.13 21.95
Pears, canned, heavy syrup pack, solids and liquids 74 0.2 0.13 19.17
Apples, raw, without skin 48 0.27 0.13 12.76
Cranberries, raw 46 0.39 0.13 12.2
Cranberry juice, unsweetened 46 0.39 0.13 12.2
Pineapple, raw, traditional varieties 45 0.55 0.13 11.82
Cherries, sweet, canned, water pack, solids and liquids 46 0.77 0.13 11.76
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water 41 0.55 0.13 9.73
Raspberries, canned, red, heavy syrup pack, solids and liquids 91 0.83 0.12 23.36
Boysenberries, canned, heavy syrup 88 0.99 0.12 22.31
Apples, dehydrated (low moisture), sulfured, stewed 74 0.28 0.12 19.91
Pears, raw 58 0.38 0.12 15.46
Pineapple, canned, light syrup pack, solids and liquids 52 0.36 0.12 13.45
Pineapple, raw, all varieties 48 0.54 0.12 12.63
Oranges, raw, all commercial varieties 47 0.94 0.12 11.75
Pineapple, canned, extra heavy syrup pack, solids and liquids 83 0.34 0.11 21.5
Apricots, canned, heavy syrup, drained 83 0.64 0.11 21.31
Pineapple, canned, heavy syrup pack, solids and liquids 78 0.35 0.11 20.2
Pineapple, canned, juice pack, drained 60 0.51 0.11 15.56
Pineapple, raw, extra sweet variety 51 0.53 0.11 13.5
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
Tangerine juice, frozen concentrate, sweetened, diluted with 3 volume water 46 0.43 0.11 11.06
Grapes, canned, thompson seedless, water pack, solids and liquids 40 0.5 0.11 10.3
Strawberries, frozen, unsweetened 35 0.43 0.11 9.13
Rhubarb, frozen, uncooked 21 0.55 0.11 5.1
Cranberry-orange relish, canned 178 0.3 0.1 46.2
Pineapple juice, frozen concentrate, unsweetened, undiluted 179 1.3 0.1 44.3
Figs, canned, extra heavy syrup pack, solids and liquids 107 0.38 0.1 27.86
Plums, canned, purple, extra heavy syrup pack, solids and liquids 101 0.36 0.1 26.31
Apricots, frozen, sweetened 98 0.7 0.1 25.1
Cherries, sour, red, canned, heavy syrup pack, solids and liquids 91 0.73 0.1 23.27
Plums, canned, purple, heavy syrup pack, solids and liquids 89 0.36 0.1 23.24
Figs, canned, heavy syrup pack, solids and liquids 88 0.38 0.1 22.9
Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids 86 0.41 0.1 22.36
Pineapple, frozen, chunks, sweetened 86 0.4 0.1 22.2
Peaches, spiced, canned, heavy syrup pack, solids and liquids 75 0.41 0.1 20.08
Peaches, canned, heavy syrup pack, solids and liquids 74 0.45 0.1 19.94
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids 73 0.48 0.1 19.65
Cherries, sour, red, canned, light syrup pack, solids and liquids 75 0.74 0.1 19.3
Fruit cocktail, canned, heavy syrup, drained 70 0.47 0.1 18.8
Fruit, mixed, (peach and pear and pineapple), canned, heavy syrup, solids and liquids 72 0.37 0.1 18.76
Figs, canned, light syrup pack, solids and liquids 69 0.39 0.1 17.95
Abiyuch, raw 69 1.5 0.1 17.6
Plums, canned, purple, light syrup pack, solids and liquids 63 0.37 0.1 16.28
Tangerines, (mandarin oranges), canned, light syrup pack 61 0.45 0.1 16.19
Grapefruit, sections, canned, light syrup pack, solids and liquids 60 0.56 0.1 15.44
Quinces, raw 57 0.4 0.1 15.3
Longans, raw 60 1.31 0.1 15.14
Figs, canned, water pack, solids and liquids 53 0.4 0.1 13.99
Apricots, canned, extra light syrup pack, with skin, solids and liquids 49 0.6 0.1 12.5