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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

Fats and Oils

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
Mayonnaise, made with tofu 322 5.84 31.54 3.75
Salad dressing, blue or roquefort cheese, low calorie 99 5.1 7.2 2.9
Salad dressing, blue + roquefort cheese, commercial, regular, without salt 504 4.8 52.3 7.4
Salad dressing, blue or roquefort cheese dressing, commercial, regular 504 4.8 52.3 7.4
Salad dressing, home recipe, cooked 157 4.2 9.5 14.9
Butter, light, stick, with salt 499 3.3 55.1 0
Butter, light, stick, without salt 499 3.3 55.1 0
Salad dressing, buttermilk as main ingredient 364 3.2 36.9 7.6
Salad dressing, sesame seed dressing, regular 443 3.1 45.2 8.6
Salad dressing, mayonnaise, imitation, milk cream 97 2.1 5.1 11.1
Salad dressing, blue or roquefort cheese dressing, reduced calorie 86 2.1 2.7 13.2
Salad dressing, blue or roquefort cheese dressing, fat-free 115 2.1 0.8 25.6
Margarine-like spread, reduced calorie, about 40% fat, made with yogurt, tub, salted 330 2 35 2
Butter replacement, without fat, powder 373 2 1 89
Margarine, regular, liquid, soybean (hydrogenated and regular) and cottonseed 721 1.9 80.6 0
Salad dressing, green goddess, regular 508 1.9 49.6 15.4
Salad dressing, bacon and tomato 326 1.8 35 2
Salad dressing, russian dressing 494 1.6 50.8 10.4
Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie 160 1.5 14 7
Margarine-like spread, fat free, liquid, salted 43 1.5 3 2.5
Salad dressing, KRAFT Ranch Dressing 510 1.4 53.7 4.6
Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, fat-free 107 1.4 2.7 20
Salad dressing, KRAFT FREE Fat Free Italian Dressing 62 1.4 0.9 11
Salad dressing, peppercorn dressing, commercial, regular 564 1.2 61.4 3.5
Salad dressing, caesar dressing, regular 528 1.2 57.7 3.1
Salad dressing, KRAFT LIGHT DONE RIGHT! Ranch Dressing 256 1.2 22.8 10.5
Salad dressing, mayonnaise, soybean and safflower oil, with salt 717 1.1 79.4 2.7
Salad dressing, mayonnaise, soybean oil, without salt 717 1.1 79.4 2.7
Salad dressing, mayonnaise, soybean oil, with salt 717 1.1 78.2 3.9
Salad dressing, KRAFT LIGHT DONE RIGHT! Italian Dressing 170 1.1 14.4 8
Salad dressing, thousand island, commercial, regular 370 1.09 35.06 14.64
Salad dressing, ranch dressing, commercial, regular 493 1.03 51.39 6.69
Salad dressing, ranch dressing, reduced fat 225 1.03 17.3 16.2
Salad dressing, buttermilk, lite 225 1.03 17.3 16.2
Vegetable oil-butter spread, reduced calorie, tub, salted 450 1 50 1
Vegetable oil-butter spread, tub, salted 362 1 40 1
Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, cholesterol-free 140 1 8 16
Salad dressing, italian dressing, fat-free 47 0.97 0.87 8.75
Butter-margarine blend, stick, unsalted 718 0.9 80.7 0.6
Margarine, regular, hard, corn (hydrogenated and regular) 719 0.9 80.5 0.9
Margarine, regular, hard, corn and soybean (hydrogenated) and cottonseed (hydrogenated), with salt 719 0.9 80.5 0.9
Margarine, regular, hard, corn (hydrogenated) 719 0.9 80.5 0.9
Margarine, regular, hard, soybean (hydrogenated) 719 0.9 80.5 0.9
Margarine, regular, hard, soybean (hydrogenated) and corn and cottonseed (hydrogenated) 719 0.9 80.5 0.9
Margarine, regular, hard, soybean (hydrogenated) and cottonseed 719 0.9 80.5 0.9
Margarine, regular, hard, soybean (hydrogenated) and cottonseed (hydrogenated) 719 0.9 80.5 0.9
Margarine, regular, hard, soybean (hydrogenated) and palm (hydrogenated) 719 0.9 80.5 0.9
Margarine, regular, hard, safflower and soybean (hydrogenated) 719 0.9 80.5 0.9
Margarine, regular, hard, safflower and soybean (hydrogenated) and cottonseed (hydrogenated) 719 0.9 80.5 0.9
Margarine, regular, hard, soybean (hydrogenated and regular) 719 0.9 80.5 0.9
Margarine, regular, hard, soybean, soybean (hydrogenated), and cottonseed (hydrogenated) 719 0.9 80.5 0.9
Margarine, regular, hard, soybean (hydrogenated) and palm (hydrogenated and regular) 719 0.9 80.5 0.9
Margarine, regular, hard, soybean (hydrogenated), cottonseed (hydrogenated), and soybean 719 0.9 80.5 0.9
Margarine, regular, hard, safflower and soybean (hydrogenated and regular) and cottonseed (hydrogenated) 719 0.9 80.5 0.9
Margarine, regular, unspecified oils, with salt added 719 0.9 80.5 0.9
Margarine, regular, hard, sunflower and soybean (hydrogenated) and cottonseed (hydrogenated) 719 0.9 80.5 0.9
Margarine, regular, stick, unsalted, composite, 80% fat 719 0.9 80.5 0.9
Sandwich spread, with chopped pickle, regular, unspecified oils 389 0.9 34 22.4
Salad dressing, mayonnaise type, regular, with salt 390 0.9 33.4 23.9
Salad dressing, Mayonnaise dressing, diet, no cholesterol 390 0.9 33.4 23.9
Salad dressing, coleslaw 390 0.9 33.4 23.8
Mayonnaise, reduced-calorie or diet, cholesterol-free 333 0.9 33.3 6.7
Salad dressing, mayonnaise and mayonnaise-type, low calorie 263 0.9 19 23.9
Margarine-butter blend, 60% corn oil margarine and 40% butter 718 0.88 80.7 0.65
Salad dressing, mayonnaise, light 324 0.88 33.09 8.2
Salad dressing, thousand island dressing, reduced fat 204 0.87 13.15 22.19
Margarine, regular, tub, composite, 80% fat, with salt 716 0.8 80.4 0.6
Margarine, regular, tub, unsalted, composite, 80% fat 716 0.8 80.4 0.5
Salad dressing, french dressing, commercial, regular, without salt 459 0.77 44.81 15.58
Salad dressing, french dressing, commercial, regular 457 0.77 44.81 15.58
Salad dressing, KRAFT FREE Fat Free Ranch Dressing 138 0.7 1 30.6
Margarine-like spread, approximately 60% fat, tub, soybean (hydrogenated) and cottonseed (hydrogenated) 540 0.6 60.8 0
Margarine, vegetable oil spread, 60% fat, tub/bottle 531 0.6 60 0
Margarine, vegetable oil spread, 60% fat, tub/bottle, unsalted 531 0.6 60 0
Margarine, vegetable oil spread, stick/tub/bottle, 60% fat 526 0.6 59.17 0
Margarine, vegetable oil spread, 60% fat, stick, no salt 519 0.6 58.34 0.14
Margarine, vegetable oil spread, 60% fat, stick 518 0.6 58.34 0.14
Margarine-like spread, reduced calorie, 40% fat, stick, with salt 356 0.6 40 0
Salad dressing, KRAFT Mayo Light Mayonnaise 334 0.6 32.9 8.5
Salad dressing, KRAFT MIRACLE WHIP LIGHT Dressing 231 0.6 18.6 14.4
Salad dressing, french dressing, reduced fat, without salt 233 0.58 13.46 29.28
Salad dressing, french dressing, reduced fat 232 0.58 13.46 29.28
Salad dressing, thousand island dressing, fat-free 132 0.55 1.45 29.27
Margarine, regular, hard, corn and soybean (hydrogenated) and cottonseed (hydrogenated), without salt 714 0.5 80.3 0.5
Margarine, regular, unspecified oils, without added salt 714 0.5 80.3 0.5
Margarine-like spread, (approximately 40% fat), corn (hydrogenated and regular) 345 0.5 38.8 0.4
Margarine-like spread, (approximately 40% fat), soybean (hydrogenated) and palm (hydrogenated and regular) 345 0.5 38.8 0.4
Margarine-like spread, (approximately 40% fat), soybean (hydrogenated) 345 0.5 38.8 0.4
Margarine-like spread, (approximately 40% fat), soybean (hydrogenated) and cottonseed (hydrogenated) 345 0.5 38.8 0.4
Margarine-like spread, (approximately 40% fat), soybean (hydrogenated) and cottonseed 345 0.5 38.8 0.4
Margarine-like spread, (approximately 40% fat), unspecified oils 345 0.5 38.8 0.4
Salad dressing, russian dressing, low calorie 141 0.5 4 27.6
Salad dressing, italian dressing, reduced fat, without salt 76 0.47 6.38 4.57
Salad dressing, italian dressing, reduced fat 75 0.47 6.38 4.57
Salad dressing, french dressing, reduced calorie 200 0.4 13 27
Salad dressing, italian dressing, commercial, regular, without salt 292 0.38 28.37 10.43
Salad dressing, italian dressing, commercial, regular 291 0.38 28.37 10.43
Margarine-like spread, made with yogurt, stick, salted 630 0.3 70 0.5
Salad dressing, KRAFT Zesty Italian Dressing 351 0.3 35.9 5.7
Salad dressing, italian dressing, reduced calorie 200 0.3 20 6.7
Salad dressing, mayonnaise, imitation, soybean 232 0.3 19.2 16
Mayonnaise, low sodium, low calorie or diet 231 0.3 19.2 16
Salad dressing, caesar, low calorie 110 0.3 4.4 18.6
Margarine-like spread, 70% fat, liquid, with salt 621 0.29 70 0
Salad dressing, ranch dressing, fat-free 119 0.25 1.92 26.51
Margarine, 70% vegetable oil spread, soybean and soybean(hydrogenated) 619 0.21 69.4 1.13
Margarine Spread, approximately 48% fat, tub 424 0.2 47.53 0.86
Salad dressing, KRAFT MIRACLE WHIP FREE Nonfat Dressing 84 0.2 2.7 15.5
Salad Dressing, mayonnaise-like, fat-free 84 0.2 2.7 15.5
Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing 70 0.2 2.7 12.4
Salad dressing, french dressing, fat-free 132 0.2 0.27 32.14
Margarine, regular, stick, composite, 80% fat, with salt 705 0.18 78.77 1.94
Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils 705 0.18 78.77 1.94
Salad dressing, french, home recipe 631 0.1 70.2 3.4
Salad dressing, french, cottonseed, oil, home recipe 631 0.1 70.2 3.4
Salad dressing, mayonnaise, imitation, soybean without cholesterol 482 0.1 47.7 15.8
Margarine spread, fat-free, tub 44 0.1 3.04 4.34
Salad dressing, sweet and sour 15 0.1 0 3.7
Fat, beef tallow 902 0 100 0
Lard 902 0 100 0
Fat, mutton tallow 902 0 100 0
Fish oil, cod liver 902 0 100 0
Fish oil, herring 902 0 100 0
Fish oil, menhaden 902 0 100 0
Fish oil, menhaden, fully hydrogenated 902 0 100 0
Fish oil, salmon 902 0 100 0
Fish oil, sardine 902 0 100 0
Shortening, household, lard and vegetable oil 900 0 100 0
Shortening industrial, lard and vegetable oil 900 0 100 0
Shortening frying (heavy duty), beef tallow and cottonseed 900 0 100 0
Shortening, institutional, composite 894 0 100 0
Shortening, household, soybean (hydrogenated)-cottonseed (hydrogenated) 884 0 100 0
Oil, soybean, salad or cooking, (hydrogenated) 884 0 100 0
Oil, vegetable, rice bran 884 0 100 0
Oil, wheat germ 884 0 100 0
Oil, peanut, salad or cooking 884 0 100 0
Oil, soybean, salad or cooking 884 0 100 0
Oil, olive, salad or cooking 884 0 100 0
Oil, vegetable, palm 884 0 100 0
Oil, sesame, salad or cooking 884 0 100 0
Oil, vegetable, sunflower, linoleic (less than 60%) 884 0 100 0
Oil, vegetable, cocoa butter 884 0 100 0
Oil, vegetable, cottonseed, salad or cooking 884 0 100 0
Oil, vegetable, sunflower, linoleic, (60% and over) 884 0 100 0
Oil, vegetable safflower, salad or cooking, linoleic, (over 70%) 884 0 100 0
Oil, vegetable safflower, salad or cooking, oleic, over 70% (primary safflower oil of commerce) 884 0 100 0
Oil, vegetable, poppyseed 884 0 100 0
Oil, vegetable, tomatoseed 884 0 100 0
Oil, vegetable, teaseed 884 0 100 0
Oil, vegetable, grapeseed 884 0 100 0
Oil, vegetable corn, salad or cooking 884 0 100 0
Oil, vegetable, walnut 884 0 100 0
Oil, vegetable, almond 884 0 100 0
Oil, vegetable, apricot kernel 884 0 100 0
Oil, vegetable, hazelnut 884 0 100 0
Oil, vegetable, babassu 884 0 100 0
Oil, vegetable, sheanut 884 0 100 0
Oil, vegetable, cupu assu 884 0 100 0
Oil, soybean, salad or cooking, (hydrogenated) and cottonseed 884 0 100 0
Oil, vegetable, sunflower, linoleic, (hydrogenated) 884 0 100 0
Shortening bread, soybean (hydrogenated) and cottonseed 884 0 100 0
Shortening frying (regular), soybean (hydrogenated) and cottonseed (hydrogenated) 884 0 100 0
Shortening cake mix, soybean (hydrogenated) and cottonseed (hydrogenated) 884 0 100 0
Shortening confectionery, coconut (hydrogenated) and or palm kernel (hydrogenated) 884 0 100 0
Shortening frying (heavy duty), soybean (hydrogenated), linoleic (30%) stabilizers with silicon 884 0 100 0
Shortening industrial, soybean (hydrogenated) and cottonseed 884 0 100 0
Shortening frying (heavy duty), palm (hydrogenated) 884 0 100 0
Shortening household soybean (hydrogenated) and palm 884 0 100 0
Shortening frying (heavy duty), soybean (hydrogenated), linoleic (less than 1%) 884 0 100 0
Shortening, confectionery, fractionated palm 884 0 100 0
Oil, vegetable, nutmeg butter 884 0 100 0
Oil, vegetable, ucuhuba butter 884 0 100 0
Vegetable oil, avocado 884 0 100 0
Vegetable oil, canola 884 0 100 0
Vegetable oil, mustard 884 0 100 0
Vegetable oil, sunflower, oleic (70% and over) 884 0 100 0
Shortening, special purpose for cakes and frostings, soybean (hydrogenated) 884 0 100 0
Shortening, special purpose for baking, soybean (hydrogenated) palm and cottonseed 884 0 100 0
Vegetable oil, oat 884 0 100 0
Shortening, multipurpose, soybean (hydrogenated) and palm (hydrogenated) 884 0 100 0
Shortening, household, composite 884 0 100 0
Flaxseed oil 884 0 100 0
Oil, corn and canola 884 0 100 0
Oil, canola and soybean 884 0 100 0
Oil, corn, peanut, and olive 884 0 100 0
Vegetable oil, coconut 862 0 100 0
Vegetable oil, palm kernel 862 0 100 0
Vegetable oil, soybean lecithin 763 0 100 0
Fat, chicken 900 0 99.8 0
Fat, duck 900 0 99.8 0
Fat, turkey 900 0 99.8 0
Fat, goose 900 0 99.8 0
Animal fat, bacon grease 897 0 99.5 0
Meat drippings (lard, beef tallow, mutton tallow) 889 0 98.59 0
Mayonnaise dressing, no cholesterol 688 0 77.8 0.3
Vegetable oil-butter spread, reduced calorie 465 0 53 0
Margarine-like spread, stick or tub, sweetened 534 0 52 16.7
Salad dressing, home recipe, vinegar and oil 449 0 50.1 2.5
Salad Dressing, coleslaw dressing, reduced fat 329 0 20 40
Margarine, vegetable oil spread, 20% fat 175 0 19.5 0.4
Margarine, vegetable oil spread, 20% fat, without salt 175 0 19.5 0.4