|
|
|
|
Calories
|
Protein
|
Carbs
|
Fat
|
| Protein Foods |
|
|
|
|
|
Meats - 3oz
Cooked/Skinned |
|
|
|
|
|
|
Chicken Breast
|
147
|
26.3
|
0
|
3.8
|
|
Turkey Breast |
134 |
25.4 |
0 |
2.8 |
| Beef |
Round (Eye) Steak |
149 |
24.7 |
0 |
4.9 |
|
Flank Steak |
224 |
23.0 |
0 |
14.0 |
|
Ground (Ex Lean) |
218 |
21.6 |
0 |
13.9 |
| Pork |
Center Cut Chop |
220 |
24.5 |
0 |
12.7 |
|
Tenderloin |
141 |
24.5 |
0 |
4.1 |
| Fish |
Cod |
89 |
19.4 |
0 |
0.8 |
|
Sole |
100 |
20.6 |
0 |
1.3 |
|
Halibut |
119 |
22.7 |
0 |
2.5 |
|
Salmon (Sockeye) |
184 |
23.3 |
0 |
9.3 |
|
Tuna (Canned/Drained) |
90 |
21 |
0 |
3.0 |
| Shellfish |
Shrimp |
84 |
17.8 |
0 |
0.9 |
|
Crab |
83 |
16.4 |
0 |
1.3 |
|
Lobster |
83 |
17.4 |
1.1 |
.53 |
|
| Dairy and Eggs |
Egg Whites (1 cup, 6 lg.) |
102 |
21.0 |
1.8 |
0 |
|
Nonfat Milk (3 cups) |
270 |
24.0 |
36.0 |
3.0 |
|
LoFat Cottage Cheese (1 cup) |
200 |
28.0 |
8.0 |
6.4 |
|
Nonfat Yogurt (2 cups) |
240 |
26.0 |
34.0 |
2.0 |
|
Nonfat Cheese (1 oz) |
40 |
8.0 |
1.0 |
0 |
|
| Soy Products |
Tofu - Firm (1/2 cup) |
183 |
19.9 |
5.4 |
11.0 |
|
Other Soy Products |
See Product Label |
|
Beans - 1/2 Cup
Cooked/Drained |
|
|
|
|
|
| Kidney |
360 |
18.0 |
66.0 |
3.0 |
|
Pinto |
351 |
21.0 |
65.4 |
1.2 |
|
Garbanzo |
402 |
21.9 |
83.4 |
6.3 |
|
Nuts - 4 oz
Dry Roasted |
|
|
|
|
|
| Almonds |
668 |
18.4 |
27.6 |
58.8 |
|
Peanuts |
656 |
26.4 |
24.0 |
55.6 |
|
| Carbohydrate Foods |
|
|
|
|
|
Fibrous Carbs
1/2 cup cooked |
|
|
|
|
|
| Asparagus |
22 |
2.3 |
4.0 |
0.3 |
|
Broccoli |
22 |
2.3 |
3.9 |
0.2 |
|
Brussels Sprouts |
30 |
2.0 |
6.8 |
0.4 |
|
Cabbage |
16 |
0.7 |
3.6 |
0.2 |
|
Carrots |
35 |
0.9 |
8.2 |
0.1 |
|
Cauliflower |
15 |
1.2 |
2.9 |
0.1 |
|
Celery (raw) |
10 |
0.5 |
2.2 |
0.1 |
|
Cucumbers (raw) |
7 |
0.3 |
1.5 |
0.1 |
|
Green Peppers |
19 |
0.6 |
4.6 |
0.1 |
|
Romaine Lettuce (raw) |
4 |
0.5 |
0.7 |
0.1 |
|
Mushrooms |
21 |
1.7 |
4.0 |
0.4 |
|
Onions |
47 |
1.4 |
10.7 |
0.2 |
|
Spinach |
21 |
2.7 |
3.4 |
0.2 |
|
Tomatoes (raw) |
19 |
0.8 |
4.2 |
0.3 |
|
Zucchini |
14 |
0.6 |
3.5 |
0.1 |
|
| Starchy Carbs |
Bread (1 slice whole grain) |
70 |
3.0 |
12.0 |
1.0 |
|
Corn (1/2 cup cooked) |
89 |
2.7 |
20.6 |
1.1 |
|
Brown Rice (1 cup cooked) |
220 |
4.0 |
46.0 |
0 |
|
Corn Tortilla (1 tortilla) |
60 |
1.0 |
10.0 |
1.0 |
|
Oatmeal (1 cup cooked) |
145 |
6.0 |
25.2 |
2.4 |
|
Pasta (1 cup cooked) |
174 |
7.5 |
37.2 |
0.6 |
|
Green Peas (1/2 cup cooked) |
67 |
4.3 |
12.5 |
0.2 |
|
Baked Potato (1 medium) |
220 |
4.7 |
51.0 |
0.2 |
|
Yams (1 cup cooked) |
158 |
2.0 |
37.6 |
0.2 |
|
Corn (1/2 cup cooked) |
89 |
2.7 |
20.6 |
1.1 |
|
| Simple Carbs |
Apple (2-3/4" diameter) |
81 |
0.3 |
21.1 |
0.5 |
|
Apricot (3 medium) |
51 |
1.5 |
11.8 |
0.4 |
|
Banana (1 med, 8-3/4"
long) |
105 |
1.2 |
26.7 |
0.6 |
|
Cantaloupe (1/2 of 5"
diam.) |
94 |
2.3 |
22.3 |
0.7 |
|
Grapes (1/2 cup) |
57 |
0.5 |
14.2 |
0.5 |
|
Honeydew (1/2 cup cubed) |
30 |
0.4 |
7.8 |
0.1 |
|
Nectarine (1 med, 2-1/2"
diam.) |
67 |
1.3 |
16.0 |
0.6 |
|
Naval Orange (2-7/8" diam.) |
65 |
1.4 |
16.3 |
0.1 |
|
Peach (2-1/2" diam.) |
37 |
0.6 |
9.7 |
0.1 |
|
Pear (1 medium) |
98 |
0.7 |
9.6 |
0.7 |
|
Pineapple (1/2 cup diced) |
39 |
0.3 |
25.1 |
0.3 |
|
Plum (1 med, 2-3/8" diam.) |
36 |
0.5 |
8.6 |
0.4 |
|
Strawberries (1/2 cup) |
23 |
0.5 |
5.2 |
0.3 |
|
Tangerine (1 med, 2 3/8"
diam.) |
37 |
0.5 |
9.4 |
0.2 |
|
Watermelon (1/2 cup diced) |
25 |
0.5 |
5.7 |
0.3 |
|
| Fats and Oils |
|
|
|
|
|
|
Olives (10 large) |
50 |
0.4 |
2.8 |
4.8 |
|
Avocado (1/2 medium, 4 oz) |
153 |
1.8 |
6.0 |
15.0 |
|
Deepwater Fish (Salmon, Tuna) |
See Protein |
|
Nuts |
See Protein |
|
Oil (Safflower, Olive, Soy,
etc.) |
120 |
0 |
0 |
14.0 |
|
Additional
Foods
Limited Amounts |
|
|
|
|
|
|
|
|
|
|
|
Margarine (1 tbsp) |
100 |
0 |
0 |
11.0 |
|
Mayonnaise (1 tbsp) |
100 |
0 |
0 |
11.0 |
|
Barbecue Sauce (1 tbsp) |
20 |
0 |
5.0 |
0 |
|
Salad Dressing |
See Product Label |
|
Catsup (1 tbsp) |
16 |
0 |
4.0 |
0 |
|
Mustard (1 tsp) |
5 |
0 |
1.0 |
0 |
|
Coffee |
0 |
0 |
0 |
0 |
|
Diet Soft Drinks |
0 |
0 |
0 |
0 |
|
Artificial Sweeteners |
0 |
0 |
0 |
0 |
