Food Composition Quick Reference Guide

Food Information
3 ounces of meat is about the size and thickness of a deck of playing cards.
A medium piece of fruit is about the size of a tennis ball.
1 ounce of cheese is about the size of 4 stacked dice.
1 cup of a vegetable is about the size of your fist.
1 teaspoon is about the size of your thumb.
1 ounce of nuts or seeds is one handful.
Food	Amount	Carb g	Protein g	Fat g	Calories
POULTRY, MEAT & SEAFOOD
Chicken breast, grilled/broiled	4 oz	0	26	3	130
Deli turkey breast	4 oz	3	22	0	100
Turkey breast, grilled/broiled	4 oz	0	22	8	160
Deli roast beef	4 oz	1	20	4	120
Sirloin steak, broiled/grilled	4 oz	0	34	10	225
Hamburger patty	4 oz	0	22	8	160
Veggie burger	2.5 oz	5	14	4	110
Deli lean ham	4 oz	4	21	2	120
Pork chop, broiled	4 oz	0	34	10	225
Rainbow trout, broiled/grilled	4 oz	0	28	9	190
Salmon, broiled/grilled	4 oz	0	27	14	235
Shrimp, boiled/grilled	4 oz	0	24	2	115
Tuna, packed in water	3 oz	0	20	3	105
DAIRY, EGGS & CHEESE
Cottage cheese - 2% fat	1/2 cup	4	12	3	90
Plain yogurt, nonfat	8 oz	17	8	0	100
Plain yogurt, whole milk	8 oz	13	9	9	170
Sour cream, regular	2 tbsp	1	1	5	45
Cream cheese, regular	2 tbsp	1	2	10	100
Whole milk	8 fl oz	12	8	8	150
2% milk	8 fl oz	12	8	5	125
Egg	1 large	1	6	5	75
Mozzarella string cheese	1 stick	1	6	7	90
Muenster/provolone cheese	1 oz	0	7	8	100
Cheddar cheese	1 oz	0	7	10	120
Swiss cheese	1 oz	0	7	9	110
American cheese	1 slice	0	4	4	50
FRUITS
Apple, whole	1 med	20	0	0	80
Banana	1 med	26	1	0	110
Blueberries	1/2 cup	10	1	0	45
Cantaloupe	1 cup	13	1	0	55
Grapefruit	1/2 med	15	0	0	60
Grapes	1 1/2 cup	22	1	0	90
Honey dew	1 cup	15	0	0	60
Orange juice	1 med	22	2	0	95
Peach	1 med	10	0	0	40
Pear	1 med	25	0	0	100
Pineapple, fresh	1 cup	19	1	0	80
Plum	1 med	10	1	0	40
Raisins	1/4 cup	31	1	0	130
Raspberries	1 cup	14	1	0	60
Strawberries	8 med	11	1	0	45
Watermelon	1/2 cup	6	0	0	25
VEGETABLES
Asparagus (5)	1/2 cup	4	2	0	25
Avocado	1/2 med	7	2	14	160
Beans, garbanzo	1/2 cup	27	6	1	140
Black beans	1/2 cup	19	6	0	100
Broccoli, cooked	1 cup	8	3	0	45
Broccoli, raw	1 cup	7	2	0	35
Cabbage, raw, shredded	1 cup	4	1	0	20
Carrots, baby, raw	10 med	9	1	0	40
Carrots, sliced, cooked	1 cup	11	2	0	50
Cauliflower, cooked	1 cup	7	2	0	35
Cauliflower, raw	1 cup	5	1	0	25
Celery, raw	2 stalks	2	0	0	10
Corn, whole kernel	1/2 cup	15	2	1	75
Cucumber, sliced	1/2 cup	1	1	0	10
Eggplant	2/3 cup	4	1	0	20
Green beans, cut	1/2 cup	5	1	0	25
Mixed greens	2 cups	3	1	0	15
Peas, green, cooked	1/2 cup	13	4	0	70
Pepper, bell, diced	1/2 cup	2	0	0	10
Potato, baked with skin	1 med	51	4	0	220
Potato, mashed	1/2 cup	17	1	1	80
Potato, sweet, baked with skin	1 med	28	2	0	120
Potato, sweet, mashed	1/2 cup	24	2	0	105
Red beans/kidney beans	1/2 cup	19	6	0	100
Refried beans	1/2 cup	20	6	2	120
Spinach, cooked	1/2 cup	3	2	0	20
Spinach, fresh	1 1/2 cups	1	1	0	10
Squash, summer, raw	1/2 cup	2	1	0	10
Squash, summer, cooked	1 cup	7	1	0	30
Squash, winter, cooked	1 cup	18	2	0	80
Tomato	1/2 med	3	1	0	15
GRAINS AND STARCHES
All Bran Cereal	1/2 cup	23	4	1	80
Akmak crackers	5 crackers	20	5	2	115
Brown rice, cooked	1 cup	44	5	2	215
Cheerios	1 cup	21	2	2	110
Keebler Multigrain Bistro Crackers	2 pieces	11	1	3	75
Melba Toast	3 pieces	10	1	4	80
Oatmeal, cooked	1 cup	24	6	2	140
Pancakes	3 4" cakes	42	6	3	220
Ritz crackers, whole wheat	5 crackers	11	1	3	70
Rye Krisp crackers	2 pieces	10	1	2	60
Shredded Wheat cereal	3 biscuits	34	1	1	150
Tempeh	1/2 cup	8	16	8	170
Tofu (extra firm)	3 oz	2	9	5	90
Whole wheat bread	1 slice	14	2	1	75
Whole wheat pasta	1 cup	37	5	1	175
Whole wheat pita bread	1 piece	27	4	2	140
Whole wheat tortilla, 8"	1 piece	26	4	2	140
NUTS
Almonds, roasted	1 oz	5	6	15	180
Cashews, roasted	1 oz	9	4	13	170
Peanut butter	2 tbsp	6	8	15	190
Peanuts, dry roasted	1 oz	5	6	13	160
Pistachios, in shells	2 oz	7	6	13	170
FATS
Butter	1 tbsp	0	0	11	100
Mayonnaise	1 tbsp	0	0	11	100
Olive oil	1 tbsp	0	0	13	120
Salad dressing, light	2 tbsp	7	0	5	70
Salad dressing, regular	2 tbsp	1	0	16	150
Canola or vegetable oil	1 tbsp	0	0	13	120
BEVERAGES
Apple juice	8 fl oz	28	0	0	110
Coffee	6 fl oz	1	0	0	5
Grape juice	8 fl oz	31	1	0	130
Orange juice	8 fl oz	27	0	0	110
Diet soda	12 fl oz	0	0	0	0
Regular soda	12 fl oz	40	0	0	160
Tea, sweetened	8 fl oz	25	0	0	100
Tea, unsweetened	8 fl oz	0	0	0	0
Water	8 fl oz	0	0	0	0