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Nutrition information Sorted by Grams of Protein

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
Egg, white, dried, powder, glucose reduced 376 82.4 0.04 4.47
Egg, white, dried 382 81.1 0 7.8
Egg, white, dried, flakes, glucose reduced 351 76.92 0.04 4.17
Egg substitute, powder 444 55.5 13 21.8
Egg, whole, dried, stabilized, glucose reduced 615 48.17 43.95 2.38
Egg, whole, dried 594 47.35 40.95 4.95
Cheese, parmesan, low sodium 456 41.6 29.99 3.7
Parmesan cheese topping, fat free 370 40 5 40
Cheese, parmesan, grated 431 38.46 28.61 4.06
Cheese, parmesan, shredded 415 37.86 27.34 3.41
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
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted 358 35.8 5.1 41
Cheese, parmesan, hard 392 35.75 25.83 3.22
Milk, dry, nonfat, calcium reduced 354 35.5 0.2 51.8
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, buttermilk, dried 387 34.3 5.78 49
Egg, yolk, dried 666 34.25 55.8 3.6
Cheese, romano 387 31.8 26.94 3.63
Cheese, mozzarella, nonfat 149 31.7 0 3.5
Cheese, goat, hard type 452 30.52 35.59 2.17
Cheese, gruyere 413 29.81 32.34 0.36
Cheese, swiss, low sodium 376 28.4 27.4 3.4
Cheese, swiss, low fat 179 28.4 5.1 3.4
Cheese, monterey, low fat 313 28.2 21.6 0.7
Cheese, mozzarella, low sodium 280 27.5 17.1 3.1
Cheese, swiss 380 26.93 27.8 5.38
Milk, dry, whole 496 26.32 26.71 38.42
Cheese, mozzarella, part skim milk, low moisture 302 25.96 20.03 3.83
Cheese, fontina 389 25.6 31.14 1.55
Cheese, provolone 351 25.58 26.62 2.14
Cheese, pasteurized process, swiss, low fat 170 25.5 5.1 4.3
Cheese, caraway 376 25.18 29.2 3.06
Imitation cheese, american or cheddar, low cholesterol 390 25 32 1
Cheese, edam 357 24.99 27.8 1.43
Cheese, gouda 356 24.94 27.44 2.22
Cheese, cheddar 403 24.9 33.14 1.28
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, muenster, low fat 274 24.7 17.6 3.5
Cheese, pasteurized process, american, low fat 180 24.6 7 3.5
Cheese, monterey 373 24.48 30.28 0.68
Cheese, tilsit 340 24.41 25.98 1.88
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, mozzarella, part skim milk 254 24.26 15.92 2.77
Cheese, port de salut 352 23.78 28.2 0.57
Cheese, colby 394 23.76 32.11 2.57
Beverage, milkshake mix, dry, not chocolate 328 23.5 2.6 52.9
Cheese, muenster 368 23.41 30.04 1.12
Cheese, cheshire 387 23.37 30.6 4.78
Cheese, brick 371 23.24 29.68 2.79
KRAFT FREE Singles American Nonfat Pasteurized Process Cheese Product 148 22.7 1 11.7
Cheese, mexican, queso asadero 356 22.6 28.26 2.87
Cheese, pasteurized process, cheddar or american, fat-free 148 22.5 0.8 13.4
Cheese food, imitation 141 22.4 1.3 8.8
Cheese, pasteurized process, cheddar or american, low sodium 375 22.2 31.19 1.6
Cheese, mozzarella, whole milk 300 22.17 22.35 2.19
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 food, pasteurized process, swiss 323 21.92 24.14 4.5
Cheese, mozzarella, whole milk, low moisture 318 21.6 24.64 2.47
Cheese, goat, semisoft type 364 21.58 29.84 2.54
Cheese, mexican, queso chihuahua 374 21.56 29.68 5.56
Cheese, roquefort 369 21.54 30.64 2
Cheese, mexican, queso anejo 373 21.44 29.98 4.63
Cheese, blue 353 21.4 28.74 2.34
Cheese, brie 334 20.75 27.68 0.45
Cheese, limburger 327 20.05 27.25 0.49
Beverage, instant breakfast powder, chocolate, not reconstituted 353 19.9 1.4 66.2
Cheese, camembert 300 19.8 24.26 0.46
Cheese food, cold pack, american 331 19.66 24.46 8.32
Cheese food, pasteurized process, american, with di sodium phosphate 328 19.61 24.6 7.29
KRAFT VELVEETA LIGHT Reduced Fat Pasteurized Process Cheese Product 222 19.6 10.6 11.8
Cheese, goat, soft type 268 18.52 21.08 0.89
Cheese food, pasteurized process, american, without di sodium phosphate 330 18.4 25.18 7.83
Cheese product, pasteurized process, cheddar or american, reduced fat 240 17.6 14.1 10.6
Cheese, cottage, nonfat, uncreamed, dry, large or small curd 85 17.27 0.42 1.85
Cheese, american cheddar, imitation 239 16.7 14 11.6
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
KRAFT VELVEETA Pasteurized Process Cheese Spread 303 16.3 22 9.8
KRAFT CHEEZ WHIZ LIGHT Pasteurized Process Cheese Product 215 16.3 9.5 16.2
Egg, yolk, raw, fresh 322 15.86 26.54 3.59
Egg, yolk, raw, frozen 303 15.5 25.6 1.15
Cheese, cream, fat free 96 14.41 1.36 5.8
Cheese fondue 229 14.23 13.47 3.77
Cheese, feta 264 14.21 21.28 4.09
Egg, yolk, raw, frozen, salted 274 14 23 1.6
Egg, goose, whole, fresh, raw 185 13.87 13.27 1.35
Egg, yolk, raw, frozen, sugared 307 13.8 22.75 10.8
Cheese, cottage, lowfat, 2% milkfat 90 13.74 1.93 3.63
Egg, turkey, whole, fresh, raw 171 13.68 11.88 1.15
Egg, whole, cooked, fried 201 13.63 15.31 0.88
Eggs, scrambled, frozen mixture 131 13.1 5.6 7.5
Egg, quail, whole, fresh, raw 158 13.05 11.09 0.41
Whey, sweet, dried 353 12.93 1.07 74.46
Egg, duck, whole, fresh, raw 185 12.81 13.77 1.45
Egg, whole, cooked, hard-boiled 155 12.58 10.61 1.12
Egg, whole, raw, fresh 147 12.58 9.94 0.77
Egg, whole, cooked, poached 147 12.53 9.9 0.76
Cheese, cottage, creamed, large or small curd 103 12.49 4.51 2.68
Cheese, cottage, lowfat, 1% milkfat, lactose reduced 74 12.4 1 3.2
Cheese, cottage, lowfat, 1% milkfat, no sodium added 72 12.4 1 2.7
Cheese, cottage, lowfat, 1% milkfat 72 12.39 1.02 2.72
KRAFT CHEEZ WHIZ Pasteurized Process Cheese Sauce 276 12 21 9.2
Egg substitute, liquid 84 12 3.31 0.64
Egg, whole, raw, frozen 148 11.95 10.2 1.05
Whey, acid, dried 339 11.73 0.54 73.45
Cheese substitute, mozzarella 248 11.47 12.22 23.67
Cheese, ricotta, part skim milk 138 11.39 7.91 5.14
Egg substitute, frozen 160 11.29 11.11 3.2
Cheese, ricotta, whole milk 174 11.26 12.98 3.04
Egg, whole, cooked, scrambled 166 11.09 12.21 2.2
Cheese, cottage, with vegetables 95 10.9 4.2 3
Cheese, cottage, lowfat, 1% milkfat, with vegetables 67 10.9 1 3
Egg, white, raw, fresh 52 10.9 0.17 0.73
Cheese, cottage, creamed, with fruit 97 10.69 3.85 4.61
Egg, whole, cooked, omelet 153 10.62 12.02 0.69
Cheese, cream, low fat 231 10.6 17.6 7
Cheese sauce, prepared from recipe 197 10.33 14.92 5.48
Cheese, neufchatel 260 9.96 23.43 2.94
Egg, white, raw, frozen 47 9.8 0 1.05
Cheese, gjetost 466 9.65 29.51 42.65
Milk, canned, condensed, sweetened 321 7.91 8.7 54.4
Cheese, cream 349 7.55 34.87 2.66
Milk, canned, evaporated, nonfat 78 7.55 0.2 11.35
Cheese spread, cream cheese base 295 7.1 28.6 3.5
Sour cream, reduced fat 181 7 14.1 7
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
Milk, sheep, fluid 108 5.98 7 5.36
Yogurt, plain, skim milk, 13 grams protein per 8 ounce 56 5.73 0.18 7.68
Yogurt, plain, low fat, 12 grams protein per 8 ounce 63 5.25 1.55 7.04
Ensure plus, liquid nutrition 141 5.16 4.52 19.88
Yogurt, vanilla, low fat, 11 grams protein per 8 ounce 85 4.93 1.25 13.8
Dessert topping, powdered 577 4.9 39.92 52.54
Yogurt, fruit, low fat, 11 grams protein per 8 ounce 105 4.86 1.41 18.6
Cream substitute, powdered 546 4.79 35.48 54.88
KRAFT BREAKSTONE'S FREE Fat Free Sour Cream 91 4.7 1.3 15.1
KRAFT BREAKSTONE'S Reduced Fat Sour Cream 152 4.5 12 6.5
Yogurt, fruit variety, nonfat 94 4.4 0.2 19
Yogurt, fruit, low fat, 10 grams protein per 8 ounce 102 4.37 1.08 19.05
Milk, buttermilk, fluid, cultured, reduced fat 56 4.1 2 5.3
Yogurt, fruit, low fat, 9 grams protein per 8 ounce 99 3.98 1.15 18.64
Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim) 41 3.96 0.25 5.56
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, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A 48 3.93 1.17 5.52
Milk shakes, thick vanilla 112 3.86 3.03 17.75
Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener 43 3.86 0.18 7.5
Eggnog 135 3.81 7.48 13.54
KRAFT BREYERS Smooth & Creamy Lowfat Strawberry Yogurt (1% Milkfat) 102 3.8 0.9 19.9
KRAFT BREYERS Lowfat Strawberry Yogurt (1% Milkfat) 96 3.8 0.8 18.2
Milk, indian buffalo, fluid 97 3.75 6.89 5.18
Dessert topping, powdered, 1.5 ounce prepared with 1/2 cup milk 189 3.6 12.41 16.53
Milk, nonfat, fluid, with added nonfat milk solids and vitamin A (fat free or skim) 37 3.57 0.25 5.02
Milk, goat, fluid 69 3.56 4.14 4.45
Yogurt, chocolate, nonfat milk 112 3.53 0 23.53
Milk, chocolate beverage, hot cocoa, homemade 77 3.52 2.33 10.63
Sour cream, light 136 3.5 10.6 7.1
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
Yogurt, plain, whole milk, 8 grams protein per 8 ounce 61 3.47 3.25 4.66
Milk, nonfat, fluid, without added vitamin A (fat free or skim) 35 3.41 0.18 4.85
KRAFT BREYERS LIGHT Nonfat Strawberry Yogurt (with Aspartame and Fructose Sweeteners) 55 3.4 0.2 9.9
Milk, fluid, nonfat, calcium fortified (fat free or skim) 35 3.4 0.18 4.85
Milk, lowfat, fluid, 1% milkfat, with added vitamin A 42 3.37 0.97 4.99
Milk, nonfat, fluid, with added vitamin A (fat free or skim) 34 3.37 0.08 4.96
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
Milk, buttermilk, fluid, cultured, lowfat 40 3.31 0.88 4.79
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A 50 3.3 1.97 4.68
Milk, producer, fluid, 3.7% milkfat 64 3.28 3.66 4.65
Sour dressing, non-butterfat, cultured, filled cream-type 178 3.25 16.57 4.68
Milk, chocolate, fluid, commercial, lowfat 63 3.24 1 10.44
Milk, whole, 3.25% milkfat 60 3.22 3.25 4.52
Milk, chocolate, fluid, commercial, reduced fat 72 3.21 2 10.4
Cream, whipped, cream topping, pressurized 257 3.2 22.22 12.49
KRAFT BREYERS LIGHT N' LIVELY Lowfat Strawberry Yogurt (1% Milkfat) 108 3.2 0.8 21.9
Milk, chocolate, fluid, commercial, 83 3.17 3.39 10.34
Cream, sour, cultured 214 3.16 20.96 4.27
Milk, low sodium, fluid 61 3.1 3.46 4.46
Sour cream, fat free 74 3.1 0 15.6
Milk shakes, thick chocolate 119 3.05 2.7 21.15
Whipped topping, frozen, low fat 220 3 13.1 23.6
Reddi Wip Fat Free Whipped Topping 149 3 5 25
Cream, fluid, half and half 130 2.96 11.5 4.3
Cream, sour, reduced fat, cultured 135 2.94 12 4.26
Cream, fluid, light (coffee cream or table cream) 195 2.7 19.31 3.66
Cream, half and half, fat free 59 2.6 1.4 9
Sour cream, imitation, cultured 208 2.4 19.52 6.63
Cream, fluid, light whipping 292 2.17 30.91 2.96
Cream, fluid, heavy whipping 345 2.05 37 2.79
Cream substitute, powdered, light 431 1.9 15.7 73.4
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, imitation, non-soy 46 1.6 2 5.3
Dessert topping, semi solid, frozen 318 1.25 25.31 23.05
Milk, human, mature, fluid 70 1.03 4.38 6.89
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
Dessert topping, pressurized 264 0.98 22.3 16.07
Whipped cream substitute, dietetic, made from powdered mix 53 0.9 6 10.6
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
Whey, sweet, fluid 27 0.85 0.36 5.14
Cream substitute, liquid, light 69 0.8 3.5 9.1
Whey, acid, fluid 24 0.76 0.09 5.12
Butter oil, anhydrous 876 0.28 99.48 0
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