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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

Vegetables and Vegetable 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
Onion rings, breaded, par fried, frozen, prepared, heated in oven 407 5.34 26.7 38.16
Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt 333 3.55 18.71 39.68
Peppers, pasilla, dried 345 12.35 15.85 51.13
Potato pancakes, home-prepared 272 6.16 15.24 28.64
Potatoes, frozen, french fried, par fried, extruded, unprepared 260 2.83 14.95 30.15
Onion rings, breaded, par fried, frozen, unprepared 258 3.15 14.1 30.53
Tomatoes, sun-dried, packed in oil, drained 213 5.06 14.08 23.33
Spinach souffle, home-prepared 161 8.08 13.5 2.08
Potatoes, o'brien, frozen, prepared 204 2.22 13.21 21.86
Peppers, sweet, red, sauteed 145 1.04 12.75 6.57
Potatoes, hashed brown, home-prepared 265 3 12.52 35.11
Peppers, sweet, green, sauteed 127 0.78 11.85 4.22
Potatoes, hashed brown, frozen, plain, prepared 218 3.16 11.5 28.1
Potato puffs, frozen, prepared 222 3.35 10.73 30.47
Potatoes, hashed brown, frozen, with butter sauce, prepared 178 2.46 8.79 24.13
Potato puffs, frozen, unprepared 177 2.67 8.55 24.31
Pepper, ancho, dried 281 11.86 8.2 51.41
Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, without salt 218 3.44 8.2 34.04
Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt 218 3.44 8.2 34.04
Potato salad, home-prepared 143 2.68 8.2 11.17
Seaweed, spirulina, dried 290 57.47 7.72 23.9
Potatoes, au gratin, home-prepared from recipe using butter 132 5.06 7.59 11.27
Potatoes, au gratin, home-prepared from recipe using margarine 132 5.06 7.59 11.27
Potatoes, french fried, frozen, home-prepared, heated in oven, without salt 200 3.17 7.56 31.19
Potatoes, french fried, frozen, home-prepared, heated in oven, with salt 200 3.17 7.56 31.19
Soybeans, mature seeds, sprouted, cooked, stir-fried 125 13.1 7.1 9.4
Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt 125 13.1 7.1 9.4
Soybeans, green, raw 147 12.95 6.8 11.05
Soybeans, mature seeds, sprouted, raw 122 13.09 6.7 9.57
Potatoes, hashed brown, frozen, with butter sauce, unprepared 135 1.87 6.66 18.28
Soybeans, green, cooked, boiled, drained, without salt 141 12.35 6.4 11.05
Soybeans, green, cooked, boiled, drained, with salt 141 12.35 6.4 11.05
Potatoes, french fried, frozen, unprepared 156 2.47 5.9 24.33
Peppers, hot chile, sun-dried 324 10.58 5.81 69.86
Potatoes, frozen, french fried, par fried, cottage-cut, unprepared 153 2.42 5.78 23.98
Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine 113 1.9 5.6 15.02
Corn pudding, home-prepared 109 4.39 5.32 12.76
Parsley, freeze-dried 271 31.3 5.2 42.38
Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added 97 1.79 5.12 10.81
Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added 108 2.05 4.96 14.36
Potatoes, mashed, prepared from granules, without milk, whole milk and margarine 108 2.05 4.93 14.4
Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added 116 2.19 4.79 16.08
Potatoes, scalloped, dry mix, unprepared 358 7.77 4.59 73.93
Soybeans, mature seeds, sprouted, cooked, steamed 81 8.47 4.45 6.53
Soybeans, mature seeds, sprouted, cooked, steamed, with salt 81 8.47 4.45 6.53
Potatoes, scalloped, dry mix, prepared with water, whole milk and butter 93 2.12 4.3 12.77
Potatoes, mashed, home-prepared, whole milk and butter added 113 1.87 4.22 16.77
Potatoes, mashed, home-prepared, whole milk and margarine added 113 2 4.19 16.91
Potatoes, au gratin, dry mix, prepared with water, whole milk and butter 93 2.3 4.12 12.84
Potatoes, au gratin, dry mix, unprepared 314 8.9 3.7 74.31
Potatoes, scalloped, home-prepared with butter 86 2.87 3.68 10.78
Potatoes, scalloped, home-prepared with margarine 86 2.87 3.68 10.78
Chives, freeze-dried 311 21.2 3.5 64.29
Sweetpotato, cooked, candied, home-prepared 137 0.87 3.25 27.86
Peppers, sweet, green, freeze-dried 314 17.9 3 68.7
Peppers, sweet, red, freeze-dried 314 17.9 3 68.7
Tomatoes, sun-dried 258 14.11 2.97 55.76
Fireweed, leaves, raw 103 4.71 2.75 19.22
Tomatoes, red, ripe, cooked, stewed 79 1.96 2.68 13.05
Coleslaw, home-prepared 69 1.29 2.61 12.41
Radish seeds, sprouted, raw 43 3.81 2.53 3.6
USDA Commodity, Potato wedges, frozen 123 2.7 2.2 25.5
Grape leaves, raw 93 5.6 2.12 17.31
Leeks, (bulb and lower-leaf portion), freeze-dried 321 15.2 2.1 74.65
Celery flakes, dried 319 11.3 2.1 63.7
Grape leaves, canned 69 4.27 1.97 11.71
Tomato products, canned, sauce, with herbs and cheese 59 2.13 1.93 10.24
Eppaw, raw 150 4.6 1.8 31.68
Pigeonpeas, immature seeds, raw 136 7.2 1.64 23.88
Carrot, dehydrated 341 8.1 1.49 79.57
Horseradish-tree leafy tips, raw 64 9.4 1.4 8.28
Pigeonpeas, immature seeds, cooked, boiled, drained, without salt 111 5.96 1.36 19.49
Pigeonpeas, immature seeds, cooked, boiled, drained, with salt 111 5.96 1.36 19.49
Corn, sweet, yellow, cooked, boiled, drained, without salt 108 3.32 1.28 25.11
Corn, sweet, yellow, cooked, boiled, drained, with salt 108 3.32 1.28 25.11
Corn, sweet, white, cooked, boiled, drained, without salt 108 3.32 1.28 25.11
Corn, sweet, white, cooked, boiled, drained, with salt 108 3.32 1.28 25.11
Potatoes, o'brien, home-prepared 81 2.35 1.28 15.47
Corn, sweet, yellow, raw 86 3.22 1.18 19.02
Corn, sweet, white, raw 86 3.22 1.18 19.02
Potatoes, mashed, dehydrated, granules with milk, dry form 358 10.9 1.1 77.7
Winged bean leaves, raw 74 5.85 1.1 14.1
Peppers, hot chili, red, raw 43 1.87 1.09 8.15
Succotash, (corn and limas), raw 99 5.03 1.02 19.59
Tomatillos, raw 32 0.96 1.02 5.84
Corn, sweet, yellow, canned, whole kernel, drained solids 81 2.62 1 18.59
Corn, sweet, white, canned, whole kernel, drained solids 81 2.62 1 18.59
Mushrooms, shiitake, dried 296 9.58 0.99 75.37
Taro, tahitian, raw 44 2.79 0.97 6.91
Peppers, jalapeno, canned, solids and liquids 27 0.92 0.94 4.74
Horseradish-tree, leafy tips, cooked, boiled, drained, without salt 60 5.27 0.93 11.15
Horseradish-tree, leafy tips, cooked, boiled, drained, with salt 60 5.27 0.93 11.15
Winged bean tuber, raw 148 11.6 0.9 28.1
Pickles, chowchow, with cauliflower onion mustard, sweet 122 1.5 0.9 27
Beans, pinto, mature seeds, sprouted, raw 62 5.25 0.9 11.6
Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt 93 4.31 0.89 19.95
Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt 93 4.31 0.89 19.95
Succotash, (corn and limas), frozen, unprepared 93 4.31 0.89 19.94
Winged beans, immature seeds, raw 49 6.95 0.87 4.31
Lima beans, immature seeds, raw 113 6.84 0.86 20.17
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt 78 7.07 0.81 15.01
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt 78 7.07 0.81 15.01
Borage, cooked, boiled, drained, without salt 25 2.09 0.81 3.55
Borage, cooked, boiled, drained, with salt 25 2.09 0.81 3.55
Succotash, (corn and limas), cooked, boiled, drained, without salt 115 5.07 0.8 24.38
Succotash, (corn and limas), cooked, boiled, drained, with salt 115 5.07 0.8 24.38
Lambsquarters, raw 43 4.2 0.8 7.3
Parsley, raw 36 2.97 0.79 6.33
Corn, sweet, yellow, frozen, kernels on cob, unprepared 98 3.28 0.78 23.5
Corn, sweet, white, frozen, kernels on cob, unprepared 98 3.28 0.78 23.5
Malabar spinach, cooked 23 2.98 0.78 2.71
Corn, sweet, white, frozen, kernels cut off cob, unprepared 88 3.02 0.77 20.81
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 88 3.02 0.77 20.8
Ginger root, raw 80 1.82 0.75 17.77
Spinach, frozen, chopped or leaf, unprepared 31 3.94 0.75 4.33
Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt 94 3.11 0.74 22.33
Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt 94 3.11 0.74 22.33
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt 93 3.11 0.74 22.33
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt 93 3.11 0.74 22.33
Tomato products, canned, sauce, with onions, green peppers, and celery 41 0.94 0.74 8.77
Taro leaves, raw 42 4.98 0.74 6.7
Fungi, Cloud ears, dried 284 9.25 0.73 73
Beans, fava, in pod, raw 88 7.92 0.73 17.63
Chives, raw 30 3.27 0.73 4.35
Radishes, oriental, dried 271 7.9 0.72 63.37
Broccoli, chinese, cooked 22 1.14 0.72 3.81
Cowpeas (Blackeyes), immature seeds, frozen, unprepared 139 8.98 0.7 25.13
Beans, navy, mature seeds, sprouted, raw 67 6.15 0.7 13.05
Kale, raw 50 3.3 0.7 10.01
Eggplant, pickled 49 0.9 0.7 9.77
Dandelion greens, raw 45 2.7 0.7 9.2
Cress, garden, raw 32 2.6 0.7 5.5
Lambsquarters, cooked, boiled, drained, without salt 32 3.2 0.7 5
Lambs quarters, cooked, boiled, drained, with salt 32 3.2 0.7 5
Dock, raw 22 2 0.7 3.2
Borage, raw 21 1.8 0.7 3.06
Alfalfa seeds, sprouted, raw 29 3.99 0.69 3.78
Balsam-pear (bitter gourd), leafy tips, raw 30 5.3 0.69 3.29
Peas, mature seeds, sprouted, raw 128 8.8 0.68 28.26
Carrots, frozen, cooked, boiled, drained, without salt 37 0.58 0.68 7.73
Carrots, frozen, cooked, boiled, drained, with salt 37 0.58 0.68 7.73
Taro, tahitian, cooked, without salt 44 4.16 0.68 6.85
Taro, tahitian, cooked, with salt 44 4.16 0.68 6.85
Mushrooms, straw, canned, drained solids 32 3.83 0.68 4.64
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt 81 2.55 0.67 19.3
Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt 81 2.55 0.67 19.3
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt 132 8.49 0.66 23.76
Cowpeas (Blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt 132 8.49 0.66 23.76
Arugula, raw 25 2.58 0.66 3.65
Winged beans, immature seeds, cooked, boiled, drained, without salt 38 5.31 0.66 3.21
Winged bean, immature seeds, cooked, boiled, drained, with salt 38 5.31 0.66 3.21
Asparagus, canned, drained solids 19 2.14 0.65 2.46
Seaweed, wakame, raw 45 3.03 0.64 9.14
Dock, cooked, boiled, drained, without salt 20 1.83 0.64 2.93
Dock, cooked, boiled, drained, with salt 20 1.83 0.64 2.93
Wasabi, root, raw 109 4.8 0.63 23.54
Squash, winter, all varieties, cooked, baked, with salt 39 0.89 0.63 8.75
Potatoes, hashed brown, frozen, plain, unprepared 82 2.06 0.62 17.72
Squash, winter, hubbard, cooked, baked, without salt 50 2.48 0.62 10.81
Squash, winter, hubbard, cooked, baked, with salt 50 2.48 0.62 10.81
Peppers, jalapeno, raw 30 1.35 0.62 5.91
Hearts of palm, canned 28 2.52 0.62 4.62
Broadbeans, immature seeds, raw 72 5.6 0.6 11.7
Kale, scotch, raw 42 2.8 0.6 8.32
Dandelion greens, cooked, boiled, drained, without salt 33 2 0.6 6.4
Dandelion greens, cooked, boiled, drained, with salt 33 2 0.6 6.4
Cress, garden, cooked, boiled, drained, without salt 23 1.9 0.6 3.8
Cress, garden, cooked, boiled, drained, with salt 23 1.9 0.6 3.8
Catsup 95 1.81 0.59 23.88
Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt 33 4.83 0.58 4.72
Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt 33 4.83 0.58 4.72
Potatoes, mashed, home-prepared, whole milk added 83 1.92 0.57 17.53
Squash, winter, spaghetti, raw 31 0.64 0.57 6.91
Kanpyo, (dried gourd strips) 258 8.58 0.56 65.04
Seaweed, kelp, raw 43 1.68 0.56 9.57
Chrysanthemum, garland, raw 24 3.36 0.56 3.02
Chrysanthemum leaves, raw 24 3.36 0.56 3.01
Lentils, sprouted, raw 106 8.96 0.55 22.14
Corn with red and green peppers, canned, solids and liquids 75 2.33 0.55 18.17
Potatoes, mashed, dehydrated, granules without milk, dry form 372 8.22 0.54 85.51
Pickle relish, hamburger 129 0.63 0.54 34.48
Succotash, (corn and limas), canned, with cream style corn 77 2.64 0.54 17.61
Vegetables, mixed, frozen, unprepared 64 3.33 0.52 13.46
Epazote, raw 32 0.33 0.52 7.44
Coriander (cilantro) leaves, raw 23 2.13 0.52 3.67
Broccoli raab, cooked 33 3.83 0.52 3.12
Peas, mature seeds, sprouted, cooked, boiled, drained, without salt 118 7.05 0.51 21.86
Peas, mature seeds, sprouted, cooked, boiled, drained, with salt 118 7.05 0.51 21.86
Brussels sprouts, cooked, boiled, drained, with salt 41 2.55 0.51 8.67
Mushroom, oyster, raw 37 4.14 0.51 6.22
Shallots, freeze-dried 348 12.3 0.5 80.7
Garlic, raw 149 6.36 0.5 33.06
Beans, pinto, immature seeds, frozen, unprepared 170 9.8 0.5 32.5
Corn, sweet, yellow, canned, vacuum pack, regular pack 79 2.41 0.5 19.44
Corn, sweet, yellow, canned, vacuum pack, no salt added 79 2.41 0.5 19.44
Corn, sweet, white, canned, vacuum pack, regular pack 79 2.41 0.5 19.44
Corn, sweet, white, canned, vacuum pack, no salt added 79 2.41 0.5 19.44
Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids 64 1.95 0.5 15.41
Corn, sweet, yellow, canned, no salt added, solids and liquids 64 1.95 0.5 15.41
Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids 64 1.95 0.5 15.41
Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids 64 1.95 0.5 15.41
Broadbeans, immature seeds, cooked, boiled, drained, without salt 62 4.8 0.5 10.1
Broadbeans, immature seeds, cooked, boiled, drained, with salt 62 4.8 0.5 10.1
Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt 45 3.11 0.5 9.18
Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt 45 3.11 0.5 9.18
Squash, winter, hubbard, raw 40 2 0.5 8.7
Brussels sprouts, cooked, boiled, drained, without salt 36 2.55 0.5 7.1
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 32 4.01 0.5 5.16
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt 32 4.01 0.5 5.16
Beans, kidney, mature seeds, sprouted, raw 29 4.2 0.5 4.1
Spinach, canned, drained solids 23 2.81