Nutritional Analysis

        Copyright, 1998 Advanced Biomedical Methods, Inc                                  
Data from the USDA-11 1996 Tables. All values are per 100 grams except g/cup column              
                                           
                                           
Food g/cup KCal Protein Lipids Carb Fiber Net Carbs Calcium Iron Magnesium K Na Zn Cholesterol Saturated Mono Poly % Mono % Saturated
Avocado Raw Florida 230 112 1.6 8.9 8.9 2.9 6 11 0.5 34 488 5 0.4 0 1.8 4.9 1.5 55.1 20.2
Asparagus raw 134 23 2.3 0.2 4.54 2.1 2.4 21 0.9 18 273 2 0.5 0
Avocado Raw California 230 177 2.11 17.33 6.9 4.9 2 11 1.2 41 634 12 0.4 0 2.6 11.2 2.04 64.6 15.0
Bamboo shoots 131 19 1.72 0.4 3.22 1.4 1.82 8 0.3 4 80 7 0.6 0
Beans Snap green canned solids 135 20 1.15 0.1 4.5 1.9 2.6 26 0.9 13 109 262 0.3 0
Beef Franks (5in long x 3/4) 45g each 315 12 28.5 1.8 0 1.8 20 1.4 3 166 1026 2.2 61 12.1 13.6 1.4 47.7 42.5
Beef, Ground, Lean (<21%fat) 264 17.7 21 0 0 0 8 1.8 18 261 69 3.9 75 8.3 9 0.9 42.9 39.5
Beef tenderloin lean trimmed 206 28.3 9.5 0 0 0 7 3.6 30 419 63 5.6 84 3.55 3.58 0.36 37.7 37.4
Beef Round tip trimmed all fat 191 28.17 7.8 0 0 0 5 2.9 26 378 64 6.9 81 2.86 3.19 0.31 40.9 36.7
Broccili, Raw Chopped 88 28 3 0.4 5.2 2.1 3.1 48 0.9 25 235 27 0.4 0
Brussel Sprouts each 19 43 3.4 0.3 9 3.8 5.2 42 1.4 23 389 25 0.4 0
Cabbage (Chinese (Bok Choi)) 170 12 1.56 0.16 1.78 1.6 0.18 93 1 11 371 270 0.2 0
Cabbage Raw (Shredded) 70 25 1.44 0.3 5.4 2.3 3.1 47 0.6 15 246 18 0.2 0
Carrots (baby raw) each 12.5 38 0.8 0.5 8.16 1.8 6.4 23 0.8 12 279 35 0.2 0
Cauliflower, raw pieces 100 25 2 0.2 5.2 1.2 4 22 0.4 15 303 30 0.3 0
Cerlery raw 120 16 0.8 0.1 3.65 1.7 2 40 0.4 11 287 87 0.1 0
Cheese Cottage Uncreamed 145 85 17.27 0.42 1.85 0 1.85 31.7 0.2 3.9 32 13 0.5 6.7 0.23 0.11 0.02 26.2 54.8
Cheese Cottage Creamed 220 103 12.49 4.51 2.68 0 2.68 60 0.1 8 84 404 0.3 15 2.9 1.3 0.14 28.8 64.3
Cheese Cottage 1% fat 226 72 12.39 1.02 2.72 0 2.72 61 0.1 5.3 86 406 0.4 4.4 0.65 0.29 0.03 28.4 63.7
Cheese Brie (melted) 240 334 21 28 0.5 0 0.5 184 0.5 20 152 629 2.4 100 17.4 8 0.83 28.6 62.1
Cheese Cheddar (diced) 132 402 24.9 33.1 1.28 0 1.28 721 0.7 28 98 620 3.1 105 21.1 9.4 0.94 28.4 63.7
Cheese Colby (diced) 132 394 23.8 32.1 2.6 0 2.6 684 0.8 26 126 604 3.1 95 20 9.28 0.95 28.9 62.3
Cheese Cream 232 349 7.55 34.8 2.7 0 2.7 79.9 1.2 6.4 119 295 0.5 110 22 9.8 1.26 28.2 63.2
Cheese Feta (Crumbled) 150 264 14.2 21.3 4.1 0 4.1 492 0.7 19.2 62 1116 2.9 89 14.9 4.62 0.59 21.7 70.0
Cheese Mozzarella part skim 254 24.3 15.9 2.8 0 2.8 646 0.2 23.2 84 466 2.8 57.8 10.1 4.5 0.47 28.3 63.5
Cheese Mozzarella Whole Milk 112 281 19 21.6 2.2 0 2.2 517 0.2 18.6 67 373 2.2 78 13.1 6.5 0.77 30.1 60.6
Cheese Parmesan Grated 100 455 41.6 30 3.74 0 3.74 1375.7 1 50.8 107 1861 3.2 79 19.1 8.7 0.66 29.0 63.7
Cheese Ricotta, whole milk 246 174 11.3 13 3 0 3 207 0.4 11.3 105 84 1.2 51 8.3 3.6 0.38 27.7 63.8
Cheese Swiss (diced) 132 376 28.4 27.5 3.4 0 3.4 961 0.2 35.9 111 260 3.9 92 17.8 7.3 0.97 26.5 64.7
Chicken breast w skin 1/2breast 145 172 21 9.3 0 0 0 11 0.7 25 220 63 0.8 64 2.7 3.8 1.96 40.9 29.0
Chicken leg 1 w/o bone 167 187 18.2 12.1 0 0 0 10 1 21 198 79 1.8 83 3.4 4.9 2.65 40.5 28.1
Chives Raw Chopped 1g/tsp 30 3.27 0.7 4.35 2.5 1.85 92 1.6 42 296 3 0.6 0
Coffee Brewed w. Tap water 237 2 0.1 0 0.4 0 0.4 2 0 5 54 2 0 0
Cranberries Raw Chopped 110 49 0.4 0.2 12.7 4.2 8.5 7 0.2 5 71 1 0.1 0
Cream Half & Half 242 130 3 11.5 4.3 0 4.3 105 0.1 10.2 130 41 0.5 37 7.15 3.32 0.43 28.9 62.2
Cream Heavy whipping 238 345 2 37 2.8 0 2.8 65 0 7 75 38 0.2 137 23 10.7 1.37 28.9 62.2
Cream Sour Cultured 230 214 3.2 21 4.3 0 4.3 116 0.1 11.2 144 53 0.3 44.4 13 6 0.8 28.6 61.9
Cress Garden Raw 50 32 2.6 0.7 5.5 1.1 4.4 81 1.3 38 606 14 0.2 0
Cucumber with peel, raw 104 13 0.7 0.1 2.7 0.8 1.9 14 0.3 11 144 2 0.2 0
Dandelion Greens, raw 55 45 2.7 0.7 9.2 3.5 5.7 187 3.1 36 397 76 0.4 0
Egg Hardboiled whole (chopped) 136 155 12.6 10.6 1.1 0 1.1 50 1.2 10 126 124 1.1 424 3.27 4.08 1.41 38.5 30.8
Egg Whole Raw Large 50g each 149 12.5 10 1.2 0 1.2 49 1.4 10 121 126 1.1 425 3.1
Eggplant raw cubed 82 26 1 0.2 6.1 2.5 3.6 7 0.3 14 217 3 0.1 0
Endive Raw 50 17 1.3 0.2 3.4 3.1 0.3 52 0.8 15 314 22 0.8 0
Fish Gefilte Sweet 42g/piece 84 9 1.7 7.4 0 7.4 23 2.5 9 91 524 0.8 30 0.4 0.82 0.28 48.2 23.5
Fish Herring Pickled 140 262 14.2 18 9.6 0 9.6 77 1.2 8 69 870 0.5 13 2.4 11.9 1.7 66.1 13.3
Frankfurter Beef approx 50g 315 12 28.5 1.8 0 1.8 20 1.4 3 166 1026 2.2
Ginger Root .raw 2g/tsp 69 1.7 0.7 15 2 13 18 0.5 43 415 13 0.3 0
Gooseberries, raw 150 44 0.9 0.6 10.2 4.3 5.9 25 0.3 10 198 1 0.1 0
Grapefruit Raw (1/2 small) 100 32 0.6 0.1 8 1.1 6.9 12 0 8 139 0 0 0
Heart of Palms, canned 146 28 2.52 0.6 4.6 2.4 2.2 58 3.1 38 177 426 1.2 0
Kohlrabi, raw 135 27 1.7 0.1 6.4 3.6 2.8 24 0.4 19 250 20 0 0
Kiwifruit, store bought 91g,each 61 1 0.4 14.9 3.4 11.5 26 0.4 30 5 0
Kale raw 67 50 3.3 0.7 10 2 8 135 1.7 34 447 43 0.4 0
Leeks Lower portion,raw 89 61 1.5 0.3 14.2 1.8 12.4 59 2.1 28 180 20 0.1 0
Lettuce,cos or romaine, raw 56 16 1.6 0.2 2.4 1.7 0.7 36 1.1 6 290 8 0.3 0
Lettuce, iceberg, raw 55 12 1 0.2 2.1 1.4 0.7 19 0.5 9 158 9 0.2 0
Melon Cantaloupe 177 35 0.9 0.3 8.4 0.8 7.6 11 0.2 11 309 9 0.2 0
Food g/cup KCal Protein Lipids Carb Fiber Net Carbs Calcium Iron Magnesium K Na Zn Cholesterol Saturated Mono Poly % Mono % Saturated
Melons, casaba 170 26 0.9 0.1 6.2 0.8 5.4 5 0.4 8 210 12 0.2 0
Melon Honeydew 177 35 0.5 0.1 9.2 0.6 8.6 6 0 7 271 10 0 0
Melon Watermelon 154 32 0.6 0.4 7.2 0.5 6.8 8 0.2 11 116 2 0 0
Mung Beans, Sprouted ,raw 104 30 3 0.2 5.9 1.8 4.1 13 0.9 21 149 6 0.4 0
Mushrooms, raw 70 25 2.1 0.4 4.7 1.2 3.5 5 1.2 10 370 4 0.7 0
Nuts, Almonds Roasted, blanched 142 613 19 56 18 11.2 6.8 194 5.3 290 693 12 1.4 0 5.4 36.7 11.8 65.5 9.6
Nuts, brazilnuts, dried,unblanched 140 656 14.3 66.2 12.8 5.4 7.4 176 3.4 225 600 2 4.6 0 16.15 23.02 24.1 34.8 24.4
Nuts, Coconut, meat, dessicated unsweetened 660 6.88 64.5 24.4 16.3 8.1 26 3.3 90 543 37 2 0 57.2 2.75 0.71 4.3 88.7
Nuts, Coconut meat, raw,shredded 80 354 3.33 33.5 15.2 9 6.23 14 2.4 32 356 20 1.1 0 29.7 1.42 0.37 4.2 88.7
Nuts, Hazelnuts, dried,chopped 115 632 13 62.6 15.3 6.1 9.2 188 3.3 285 445 3 2.4 0 4.6 49.1 6 78.4 7.3
Nuts, Macadamia oil roasted wsalt 134 718 7.26 76.52 12.9 9.3 3.6 45 1.8 117 329 260 1.1 0 11.45 60.38 1.32 78.9 15.0
Nuts, Pecans, oil roasted w. salt 110 685 6.95 71.2 16.1 6.7 9.35 34 2.1 129 359 756 5.5 0 5.7 44.4 17.6 62.4 8.0
Okra, raw 100 38 2 0.1 7.6 3.2 4.4 81 0.8 57 303 8 0.6 0
Onions, raw 160 38 1.16 0.16 8.63 1.8 6.83 20 0.2 10 157 3 0.2 0
Onions, spring, raw, chopped 100 32 1.83 0.19 7.34 2.6 4.74 72 1.5 20 276 16 0.4 0
Papaya, raw, cubed 140 39 0.6 0.1 9.8 1.8 8 24 0.1 10 257 3 0.1 0
Parsley, raw 60 36 3 0.8 6.3 3.3 3 138 6.2 50 554 56 1.1 0
Peanuts, Spanish,raw 146 570 26 50 15.8 9.5 6.3 106 3.9 188 744 22 2.1 0 7.6 22.33 17.2 44.7 15.2
Peanut Butter, Smooth w salt 258 588 25 50 20.7 5.9 14.8 34 1.7 157 721 478 2.5 0 9.6 23.5 14.4 47.0 19.2
Peppers, sweet, green, raw 149 27 0.9 0.2 6.4 1.8 4.6 9 0.5 10 177 2 0 0
Peppers, sweet, red, raw 149 27 0.9 0.2 6.4 2 4.4 9 0.5 10 177 2 0.1 0
Peppers, sweet, yellow, raw 149 27 1 0.2 6.3 0.9 5.4 11 0.5 12 212 2 0.2 0
Pickles, cucumber, sour 155 11 0.3 0.2 2.2 1.2 1 0 0.4 4 23 1208 0 0
Pickles, cucumber, dill 143 18 0.6 0.2 4.1 1.2 2.9 9 0.5 11 116 1282 0.1 0
Plums (raw) one 2" plum 66 55 0.8 0.6 13 1.5 11.5 4 0 7 172 0 0.1 0
Prickly pears, raw 149 41 0.7 0.5 9.6 3.6 6 56 0.3 85 220 5 0.1 0
Potato Skins (Raw) 100 58 2.6 0.1 12.4 2.5 9.9 30 3.2 23 413 10 0.4 0
Pumpkin canned 245 34 1.1 0.3 8.08 2.9 5.18 26 1.4 23 206 5 0.2 0
Pumpkin, Raw,cubed 116 26 1 0.1 6.5 0.5 6 21 0.8 12 340 1 0.3 0
Radichio, raw 40 23 1.4 0.2 4.5 0.9 3.6 19 0.6 13 302 22 0.6 0
Radishes, white icicle, raw 100 14 1.1 0.1 2.6 1.4 1.2 27 0.8 9 280 16 0.1 0
Radishes, raw 116 17 0.6 0.5 3.6 1.6 2 21 0.3 9 232 24 0.3 0
Raspberries. raw 123 49 0.9 0.6 11.6 6.8 4.8 22 0.6 18 152 0 0.5 0
Rhubarb, raw 122 21 0.9 0.2 4.5 1.8 2.7 86 0.2 12 288 4 0.1 0
Rutabaga, raw 140 36 1.2 0.2 8.1 2.5 5.6 47 0.5 23 337 20 0.3 0
Salami Cooked Beef 4"x1/8 slice 23 262 15 21 2.8 0 2.8 9 2 14 224 1176 2 65 9 9.4 1 44.8 42.9
Salmon, Red Canned drained 369/can 153 20.4 7.3 0 0 0 239 1.1 29 377 75 1 44 1.6 2.8 2.3 38.4 21.9
Sardines, in tomato sauce drained 89 178 16.4 12 0 0 0 240 2.3 34 341 414 1.4 61 3.1 5.5 2.4 45.8 25.8
Sauerkraut Canned undrained 142 19 0.9 0.1 4.3 2.5 1.8 30 1.5 13 170 661 0.2 0
Soy Flour Full Fat 84 436 34.5 20.7 34.2 9.6 24.6 206 6.4 429 2515 13 3.9 0 2.99 4.51 11.7 21.8 14.4
Spinach Raw 30 22 2.9 0.35 3.5 2.7 0.8 99 2.7 79 558 79 0.5 0
Squash, Summer Sliced,raw 113 84 1.2 0.2 4.4 1.9 2.5 20 0.5 23 195 2 0.3 0
Squash, winter, raw, all varieties 116 37 1.5 0.2 8.8 1.5 7.3 31 0.6 21 350 4 0.1 0
Squash, Spaghetti, raw 101 33 0.6 0.6 6.9 0.5 6.4 23 0.3 12 108 19 0
Strawberries, raw 152 30 0.6 0.4 7 2.3 4.7 14 0.4 10 166 1 0.1 0
Tofu, raw firm 126 145 15.8 8.7 4.3 2.3 2 205 11 94 237 14 1.6 0 1.26 1.93 4.92 22.2 14.5
Tomatillos, raw, diced 132 32 1 1 5.8 1.9 3.9 7 0.6 20 268 1 0.2 0
Tomatos, raw, red, ripe 180 21 0.9 0.3 4.6 1.1 3.5 5 0.5 11 222 9 0.1 0
Tuna, White canned drained 172 128 23.6 3 0 0 0 14 1 33 237 50 0.5 42 0.8 0.8 1.1 26.7 26.7
Turnips, raw cubed 130 27 0.9 0.1 6.2 1.8 4.4 30 0.3 11 191 67 0.3 0
Vegieburgers (Morningstar) 110 210 20.1 11.8 6 4.6 1.4 72 5.8 2 162 433 1.5 0 3 4.2 4.5 35.6 25.4
Waterchestnuts, chinese canned 140 50 0.9 0.1 12.4 2.5 9.9 4 0.9 5 118 8 0.4 0
Wheat bran crude 58 216 15.6 5.3 64.5 42.8 21.7 73 11 611 1182 2 7.3 0.63 0.64 2.21 41.7 12.1
Yogurt Plain 8gprotein/8oz 245 61.5 3.47 3.25 4.66 0 4.66 120 0 11.6 155 46 0.6 12.7 2.1 0.9 0.1 27.7 64.6

Last Updated on 1/28/98
By Jack Goldberg
Email: Himolocarb@yahoo.com