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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

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
Apricots, dehydrated (low-moisture), sulfured, uncooked 320 4.9 0.62 82.89
Longans, dried 286 4.9 0.4 74
Peaches, dehydrated (low-moisture), sulfured, uncooked 325 4.89 1.03 83.18
Currants, zante, dried 283 4.08 0.27 74.08
Bananas, dehydrated, or banana powder 346 3.89 1.81 88.28
Litchis, dried 277 3.8 1.2 70.7
Jujube, dried 287 3.7 1.1 73.6
Prunes, dehydrated (low-moisture), uncooked 339 3.7 0.73 89.07
Peaches, dried, sulfured, uncooked 239 3.61 0.76 61.33
Apricots, dried, sulfured, uncooked 241 3.39 0.51 62.64
Raisins, golden seedless 302 3.39 0.46 79.52
Figs, dried, uncooked 249 3.3 0.93 63.87
Raisins, seedless 299 3.07 0.46 79.18
Tamarinds, raw 239 2.8 0.6 62.5
Raisins, seeded 296 2.52 0.54 78.47
Fruit, mixed, (prune and apricot and pear), dried 243 2.46 0.49 64.06
Dates, deglet noor 282 2.45 0.39 75.03
Orange juice, frozen concentrate, unsweetened, undiluted 159 2.39 0.21 38.17
Rowal, raw 111 2.3 2 23.9
Avocados, raw, Florida 120 2.23 10.06 7.82
Passion-fruit, (granadilla), purple, raw 97 2.2 0.7 23.38
Plums, dried (prunes), uncooked 240 2.18 0.38 63.88
Sapotes, (marmalade plum), raw 134 2.12 0.6 33.76
Prune puree 257 2.1 0.2 65.1
Sugar-apples, (sweetsop), raw 94 2.06 0.29 23.64
Peaches, dehydrated (low-moisture), sulfured, stewed 133 2.01 0.42 34.14
Avocados, raw, all commercial varieties 160 2 14.66 8.53
Grapefruit juice, white, frozen concentrate, unsweetened, undiluted 146 1.97 0.48 34.56
Avocados, raw, California 167 1.96 15.41 8.64
Apricots, dehydrated (low-moisture), sulfured, stewed 126 1.93 0.24 32.62
Groundcherries, (cape-gooseberries or poha), raw 53 1.9 0.7 11.2
Kumquats, raw 71 1.88 0.86 15.9
Pears, dried, sulfured, uncooked 262 1.87 0.63 69.7
Dates, medjool 277 1.81 0.15 74.97
Custard-apple, (bullock's-heart), raw 101 1.7 0.6 25.2
Cherimoya, raw 74 1.65 0.62 17.7
Loganberries, frozen 55 1.52 0.31 13.02
Tangerine juice, frozen concentrate, sweetened, undiluted 161 1.5 0.39 38.85
Lemon peel, raw 47 1.5 0.3 16
Orange peel, raw 97 1.5 0.2 25
Abiyuch, raw 69 1.5 0.1 17.6
Durian, raw or frozen 147 1.47 5.33 27.09
Jackfruit, raw 94 1.47 0.3 24.01
Mulberries, raw 43 1.44 0.39 9.8
Figs, dried, stewed 107 1.42 0.4 27.57
Fruit, mixed, (peach and cherry-sweet and -sour and raspberry and grape and boysenberry), frozen, sweetened 98 1.42 0.18 24.23
Currants, european black, raw 63 1.4 0.41 15.38
Apricots, raw 48 1.4 0.39 11.12
Currants, red and white, raw 56 1.4 0.2 13.8
Blackberries, raw 43 1.39 0.49 9.61
Persimmons, japanese, dried 274 1.38 0.59 73.43
Apples, dehydrated (low moisture), sulfured, uncooked 346 1.32 0.58 93.53
Blackberries, canned, heavy syrup, solids and liquids 92 1.31 0.14 23.1
Longans, raw 60 1.31 0.1 15.14
Plantains, raw 122 1.3 0.37 31.89
Oranges, raw, with peel 63 1.3 0.3 15.5
Pineapple juice, frozen concentrate, unsweetened, undiluted 179 1.3 0.1 44.3
Feijoa, raw 49 1.24 0.78 10.63
Prunes, dehydrated (low-moisture), stewed 113 1.23 0.24 29.7
Raspberries, raw 52 1.2 0.65 11.94
Lemons, raw, with peel 20 1.2 0.3 10.7
Jujube, raw 79 1.2 0.2 20.23
Apricots, dried, sulfured, stewed, without added sugar 85 1.2 0.18 22.15
Blackberries, frozen, unsweetened 64 1.18 0.43 15.67
Apricots, dried, sulfured, stewed, with added sugar 113 1.17 0.15 29.26
Peaches, dried, sulfured, stewed, without added sugar 77 1.16 0.25 19.69
Cherries, sweet, frozen, sweetened 89 1.15 0.13 22.36
Kiwi fruit, (chinese gooseberries), fresh, raw 61 1.14 0.52 14.66
Melons, casaba, raw 28 1.11 0.1 6.58
Lemons, raw, without peel 29 1.1 0.3 9.32
Boysenberries, frozen, unsweetened 50 1.1 0.26 12.19
Bananas, raw 89 1.09 0.33 22.84
Plums, dried (prunes), stewed, with added sugar 124 1.09 0.22 32.88
Breadfruit, raw 103 1.07 0.23 27.12
Nectarines, raw 44 1.06 0.32 10.55
Peaches, dried, sulfured, stewed, with added sugar 103 1.06 0.22 26.6
Cherries, sweet, raw 63 1.06 0.2 16.01
Oranges, raw, California, valencias 49 1.04 0.3 11.89
Olives, pickled, canned or bottled, green 145 1.03 15.32 3.84
Soursop, raw 66 1 0.3 16.84
Cherries, sour, red, raw 50 1 0.3 12.18
Kiwifruit, (chinese gooseberries), held in storage, raw 61 0.99 0.44 14.88
Boysenberries, canned, heavy syrup 88 0.99 0.12 22.31
Olives, ripe, canned (jumbo-super colossal) 81 0.97 6.87 5.61
Roselle, raw 49 0.96 0.64 11.31
Plums, dried (prunes), stewed, without added sugar 107 0.96 0.16 28.08
Pomegranates, raw 68 0.95 0.3 17.17
Oranges, raw, all commercial varieties 47 0.94 0.12 11.75
Apples, dried, sulfured, uncooked 243 0.93 0.32 65.89
Cherries, sour, red, frozen, unsweetened 46 0.92 0.44 11.02
Pears, dried, sulfured, stewed, without added sugar 127 0.91 0.31 33.81
Peaches, raw 39 0.91 0.25 9.54
Oranges, raw, navels 49 0.91 0.15 12.54
Cherries, sweet, canned, juice pack, solids and liquids 54 0.91 0.02 13.81
Rhubarb, raw 21 0.9 0.2 4.54
Gooseberries, raw 44 0.88 0.58 10.18
Grapefruit, raw, white, California 37 0.88 0.1 9.09
Prunes, canned, heavy syrup pack, solids and liquids 105 0.87 0.2 27.8
Pears, dried, sulfured, stewed, with added sugar 140 0.86 0.29 37.14
Olives, ripe, canned (small-extra large) 115 0.84 10.68 6.26
Melon balls, frozen 33 0.84 0.25 7.94
Melons, cantaloupe, raw 34 0.84 0.19 8.16
Litchis, raw 66 0.83 0.44 16.53
Raspberries, canned, red, heavy syrup pack, solids and liquids 91 0.83 0.12 23.36
Guavas, common, raw 51 0.82 0.6 11.88
Persimmons, native, raw 127 0.8 0.4 33.5
Pitanga, (surinam-cherry), raw 33 0.8 0.4 7.49
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
Plantains, cooked 116 0.79 0.18 31.15
Grapefruit, raw, pink and red, all areas 42 0.77 0.14 10.66
Cherries, sweet, canned, water pack, solids and liquids 46 0.77 0.13 11.76
Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries, canned) 36 0.77 0.1 8.94
Pummelo, raw 38 0.76 0.04 9.62
Figs, raw 74 0.75 0.3 19.18
Tangerines, (mandarin oranges), canned, juice pack, drained 38 0.75 0.04 9.41
Blueberries, raw 57 0.74 0.33 14.49
Cherries, sour, red, canned, light syrup pack, solids and liquids 75 0.74 0.1 19.3
Prickly pears, raw 41 0.73 0.51 9.57
Cherries, sweet, canned, heavy syrup, drained 83 0.73 0.21 21.07
Cherries, sour, red, canned, heavy syrup pack, solids and liquids 91 0.73 0.1 23.27
Java-plum, (jambolan), raw 60 0.72 0.23 15.56
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
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids 114 0.71 0.09 29.23
Plums, raw 46 0.7 0.28 11.42
Oranges, raw, Florida 46 0.7 0.21 11.54
Orange juice, raw 45 0.7 0.2 10.4
Raspberries, frozen, red, sweetened 103 0.7 0.16 26.16
Apricots, frozen, sweetened 98 0.7 0.1 25.1
Grapefruit, sections, canned, juice pack, solids and liquids 37 0.7 0.09 9.21
Grapefruit, raw, white, all areas 33 0.69 0.1 8.41
Apricots, canned, water pack, without skin, solids and liquids 22 0.69 0.03 5.48
Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water 45 0.68 0.06 10.78
Strawberries, raw 32 0.67 0.3 7.68
Passion-fruit juice, yellow, raw 60 0.67 0.18 14.45
Elderberries, raw 73 0.66 0.5 18.4
Blueberries, canned, heavy syrup, solids and liquids 88 0.65 0.33 22.06
Grape juice, frozen concentrate, sweetened, undiluted, with added vitamin C 179 0.65 0.31 44.37
Rambutan, canned, syrup pack 82 0.65 0.21 20.87
Gooseberries, canned, light syrup pack, solids and liquids 73 0.65 0.2 18.75
Apricots, canned, heavy syrup, drained 83 0.64 0.11 21.31
Grapes, american type (slip skin), raw 67 0.63 0.35 17.15
Tangerines, (mandarin oranges), raw 44 0.63 0.19 11.19
Peaches, frozen, sliced, sweetened 94 0.63 0.13 23.98
Grapefruit, raw, white, Florida 32 0.63 0.1 8.19
Grapefruit, raw, pink and red and white, all areas 32 0.63 0.1 8.08
Apricots, canned, juice pack, with skin, solids and liquids 48 0.63 0.04 12.34
Peaches, canned, juice pack, solids and liquids 44 0.63 0.03 11.57
Tangerines, (mandarin oranges), canned, juice pack 37 0.62 0.03 9.57
Cherries, sweet, canned, light syrup pack, solids and liquids 67 0.61 0.15 17.29
Watermelon, raw 30 0.61 0.15 7.55
Papayas, raw 39 0.61 0.14 9.81
Prune juice, canned 71 0.61 0.03 17.45
Rose-apples, raw 25 0.6 0.3 5.7
Cherries, sweet, canned, heavy syrup pack, solids and liquids 83 0.6 0.15 21.27
Apricots, canned, extra light syrup pack, with skin, solids and liquids 49 0.6 0.1 12.5
Orange-grapefruit juice, canned, unsweetened 43 0.6 0.1 10.28
Cherries, sweet, canned, extra heavy syrup pack, solids and liquids 102 0.59 0.15 26.23
Orange juice, canned, unsweetened 42 0.59 0.14 9.85
Guavas, strawberry, raw 69 0.58 0.6 17.36
Persimmons, japanese, raw 70 0.58 0.19 18.59
Grapefruit, sections, canned, water pack, solids and liquids 36 0.58 0.1 9.15
Grapefruit juice, white, canned, sweetened 46 0.58 0.09 11.13
Strawberries, canned, heavy syrup pack, solids and liquids 92 0.56 0.26 23.53
Grapefruit, sections, canned, light syrup pack, solids and liquids 60 0.56 0.1 15.44
Grape juice, canned or bottled, unsweetened, without added vitamin C 61 0.56 0.08 14.96
Pineapple, raw, traditional varieties 45 0.55 0.13 11.82
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water 41 0.55 0.13 9.73
Rhubarb, frozen, uncooked 21 0.55 0.11 5.1
Grapefruit, raw, pink and red, Florida 30 0.55 0.1 7.5
Apricots, canned, extra heavy syrup pack, without skin, solids and liquids 96 0.55 0.04 24.85
Carambola, (starfruit), raw 33 0.54 0.35 7.83
Peaches, canned, heavy syrup, drained 77 0.54 0.14 19.79
Melons, honeydew, raw 36 0.54 0.14 9.09
Pineapple, raw, all varieties 48 0.54 0.12 12.63
Strawberries, frozen, sweetened, sliced 96 0.53 0.13 25.92
Pineapple, raw, extra sweet variety 51 0.53 0.11 13.5
Apricots, canned, heavy syrup pack, with skin, solids and liquids 83 0.53 0.08 21.47
Apricots, canned, light syrup pack, with skin, solids and liquids 63 0.53 0.05 16.49
Strawberries, frozen, sweetened, whole 78 0.52 0.14 21
Grapefruit juice, white, canned, unsweetened 38 0.52 0.1 8.96
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
Mangos, raw 65 0.51 0.27 17
Pineapple, canned, juice pack, drained 60 0.51 0.11 15.56
Apricots, canned, heavy syrup pack, without skin, solids and liquids 83 0.51 0.09 21.45
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids 50 0.51 0.03 13.05
Plums, canned, purple, juice pack, solids and liquids 58 0.51 0.02 15.15
Carissa, (natal-plum), raw 62 0.5 1.3 13.63
Mammy-apple, (mamey), raw 51 0.5 0.5 12.5
Pears, asian, raw 42 0.5 0.23 10.65
Tangerine juice, canned, sweetened 50 0.5 0.2 12
Tangerine juice, raw 43 0.5 0.2 10.1
Grapes, canned, thompson seedless, water pack, solids and liquids 40 0.5 0.11 10.3
Grapefruit, raw, pink and red, California and Arizona 37 0.5 0.1 9.69
Grapefruit juice, white, raw 39 0.5 0.1 9.2
Grapefruit juice, pink, raw 39 0.5 0.1 9.2
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids 73 0.48 0.1 19.65
Fruit cocktail, canned, heavy syrup, drained 70 0.47 0.1 18.8
Peaches, canned, extra heavy syrup pack, solids and liquids 96 0.47 0.03 26.06
Lemon juice, frozen, unsweetened, single strength 22 0.46 0.32 6.5
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids 46 0.46 0.01 11.86
Peaches, canned, heavy syrup pack, solids and liquids 74 0.45 0.1 19.94
Tangerines, (mandarin oranges), canned, light syrup pack 61 0.45 0.1 16.19
Peaches, canned, light syrup pack, solids and liquids 54 0.45 0.03 14.55
Sapodilla, raw 83 0.44 1.1 19.96
Plums, canned, heavy syrup, drained 89 0.44 0.14 23.12
Lime juice, raw 27 0.44 0.1 9.01
Peaches, canned, water pack, solids and liquids 24 0.44 0.06 6.11
Loquats, raw 47 0.43 0.2 12.14
Tangerine juice, frozen concentrate, sweetened, diluted with 3 volume water 46 0.43 0.11 11.06
Strawberries, frozen, unsweetened 35 0.43 0.11 9.13
Pineapple, canned, water pack, solids and liquids 32 0.43 0.09 8.3
Blueberries, frozen, unsweetened 51 0.42 0.64 12.17
Orange-strawberry-banana juice 46 0.42 0.15 12.47
Pineapple, canned, juice pack, solids and liquids 60 0.42 0.08 15.7
Limes, raw 23 0.42 0.07 8.42
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids 32 0.42 0.05 8.51
Mangosteen, canned, syrup pack 73 0.41 0.58 17.91
Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids 86 0.41 0.1 22.36
Peaches, spiced, canned, heavy syrup pack, solids and liquids 75 0.41 0.1 20.08
Crabapples, raw 76 0.4 0.3 19.95
Acerola, (west indian cherry), raw 32 0.4 0.3 7.69
Acerola juice, raw 23