My Little Corner of Culinary Basics

Foods and Ingredients
Nutrient Composition Chart



A B C D E F G H I J K L M N O P Q R S T U V W X Y Z
A
Food Serving
Size		 Calories Sugar
(g)		 Protein
(g)		 Fat
(g)		 Mono-Fat
(g)		 Sat-Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Vit C
(mg)		 Vit E
(mg)		 Folate
(u)		 Iron
(mg)		 Calcium
(mg)
Almonds,
raw, shelled		 1 cup 795 4.80 27 71 45.8 6.7 28 15 1 32.4 79 4.9 359
Apple, raw
2 3/4 inch diameter		 1 81 10.39 0 1 0 0.3 21 4 8 0.4 4 0.3 10
Apple Butter 1 tbsp 37 35.30 0 0 trace 0 9 0 0 trace 0 0.1 3
Apple juice 1 cup 117 10.70 0 0 0 0.1 29 0 2 0 0 0.9 17
Applesauce 1/2 cup 53 21.04 0 0 trace 0 14 1 1 0 1 0.2 4
Apricot, fresh 3 51 9.7 1 0 0.2 0 12 3 11 0.9 9 0.6 15
Apricot nectar,
canned		 1/2 cup 71 17.31 0 0 0.1 trace 18 1 42 0.1 2 0.5 9
Articoke, globe,
cooked, whole		 1/2 cup 51 1.19 4 1 0 0.1 10 5 6 0.2 135 0.6 24
Artichoke,
Jerusalem, whole		 1 cup 114 0 3 0 trace 0 26 2 6 0.3 20 5.1 21
Asparagus, raw 1 cup 31 2.52 3 0 trace 0.1 6 3 18 2.7 172 1.2 28
Avocado 1/2 cup 185 0.5 2 18 11 2.8 9 6 9 1.5 71 1.2 13

B
Food Serving
Size		 Calories Protein
(g)		 Fat
(g)		 Mono-Fat
(g)		 Sat-Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Vit C
(mg)		 Vit E
(mg)		 Folate
(u)		 Iron
(mg)		 Calcium
(mg)
Bacon, broiled,
pan-fried, or
roasted		 1 slice 36 2 3 1.5 1.1 0 0 0 0 0 0.3 1
Banana 1 105 1 1 0.1 0.2 27 3 10 0.3 22 0.4 7
Barley, uncooked 1 cup 651 23 4 0.5 0.9 135 32 0 1.1 35 6.6 61
Baked beans,canned 1 cup 236 12 1 0.1 0.3 52 13 8 1.4 61 0.7 127
Baking soda 1 tsp 0 0 0 0 0 0 0 0 0 0 0 0
Baking powder 1 tsp 0 0 0 0 0 0 0 0 -- -- 0 160
Beans, green, boiled 1 cup 44 2 0 0 0.1 10 4 12 0.2 42 1.6 58
Beans, kidney, boiled 1 cup 225 15 1 0.1 0.1 40 13 2 0.1 229 5.2 50
Beans, lima, boiled 1 cup 229 15 1 0.1 0.2 42 14 0 -- 273 4.4 53
Beans, navy, boiled 1 cup 109 7 0 0 0.1 19 4 0 2.1 32 2.5 49
Bean sprouts 1 cup 31 3 0 0 0.1 6 2 14 0 63 1 14
Beef, dried 3 oz 140 25 3 1.4 1.4 1 0 0 0.3 9 3.8 5
Beef, filet mignon, raw 3 oz 259 22 18 7.9 7.3 0 0 0 0.2 6 2.2 9
Beef, lean ground, raw 3 oz 224 15 18 7.6 7.1 0 0 0 0.2 7 1.5 7
Beef, rib roast, raw 3 oz 291 19 23 10 9.5 0 0 0 0.2 5 1.8 10
Beef, lean round roast,
raw		 3 oz 161 25 6 2.8 2.1 0 0 0 -- 10 2.7 4
Beef, sirloin steak,
lean, raw		 3 oz 166 26 6 2.6 2.4 0 0 0 0.1 9 2.9 9
Beef, tongue, raw 3 oz 241 19 18 8.1 7.6 0 0 0 0.3 4 2.9 6
Food Serving
Size		 Calories Protein
(g)		 Fat
(g)		 Mono-Fat
(g)		 Sat-Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Vit C
(mg)		 Vit E
(mg)		 Folate
(u)		 Iron
(mg)		 Calcium
(mg)
Beer 12 oz 146 1 0 0 0 13 1 0 0 21 0.1 18
Beet greens,
chopped, cooked		 1 cup 39 4 0 0.1 0.1 8 4 36 0.4 21 2.7 164
Beets, chopped, whole,
raw		 1/2 cup 54 2 0 0 0 12 4 14 0.4 114 1.1 20
Blackberries, whole, raw 1 cup 75 1 1 0.1 0 18 8 30 1 49 0.8 46
Blueberries 1 cup 81 1 1 0.1 0.1 21 4 19 1.5 9 0.3 9
Bologna sausage 1 slice 90 3 8 3.8 3 1 0 0 0.3 1 0.4 3
Bouillon, chicken 1 cube 10 0 0 0 0 1 0 0 -- -- 0 0
Bran, oat 1 cup 276 15 5 -- 0.9 4 13 0 1.4 0 4.2 47
Braunschweiger
sausage		 1 oz 102 4 9 4.2 3.1 1 0 0 0.1 12 2.7 3
Brazill nuts, shelled 1 cup 918 20 93 32.2 22.6 18 8 1 10.6 6 4.8 246
Bread, rye 1 slice 83 3 1 0.4 0.2 16 2 0 0.2 16 0.9 23
Bread, white 1 slice 67 2 1 0.4 0.2 12 1 0 0.1 9 0.8 27
Bread, whole wheat 1 slice 62 2 1 0.4 0.2 12 2 0 0.3 13 0.8 18
Broccoli, raw, chopped 1 cup 25 3 0 0 0.1 5 3 82 1.5 63 0.8 42
Brussels sprouts, raw 1 cup 87 7 1 0.1 0.1 18 8 172 1.8 123 2.8 85
Butter, salted 1 tsp 33 0 4 1.0 2.3 0 0 0 0.1 0 trace 1
Butter, unsalted 1 tsp 36 0 4 1.2 2.5 trace 0 0 0.1 0 trace 1

C
Food Serving
Size		 Calories Protein
(g)		 Fat
(g)		 Mono-Fat
(g)		 Sat-Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Vit C
(mg)		 Vit E
(mg)		 Folate
(u)		 Iron
(mg)		 Calcium
(mg)
Cabbage, raw, chopped 1 cup 18 1 0 0 0 4 2 23 0.1 30 0.4 33
Cake, angel 2 oz slice 146 3 0 0 0.1 33 1 0 -- 2 0.3 80
Cake, pound 2 oz slice 219 3 11 3.2 6.3 28 0 0 -- 6 0.8 20
Cantaloupe, large
(43.6 ounces)		 1 392 11 1 0 0 98 14 461 -- 0 2.6 160
Caramels
.5 ounce		 2 pieces 43 0 0 0.1 0.1 10 0 0 0 0 0 3
Carrots, cooked, sliced 1 cup 70 2 0 0 0.1 16 5 4 0.7 22 1 48
Carrots, raw, sliced 1 cup 31 1 0 0 0 7 2 7 0.3 10 0.4 19
Cashew nuts
dry, roasted		 1 cup 786 21 64 37.4 12.5 45 4 0 0.8 95 8.2 62
Cauliflower, cooked 1 cup 29 2 1 0 0.1 5 3 55 0.1 55 0.4 20
Caviar, sturgeon 1 tbsp 40 4 3 0.7 0.7 1 0 0 1.1 8 1.9 44
Celery, raw, chopped 2 stalks 13 1 0 0 0 3 1 6 0.3 22 0.3 32
Celery root,
cooked, chopped		 1 cup 50 2 0 0.1 0.1 12 2 10 0.5 10 0.9 56
Cereal, raisin bran 1 cup 170 5 1 0 0 43 7 0 0 100 4.5 40
Cheese, American 1 oz 105 6 9 2.5 5.5 0 0 0 0.1 2 0.1 172
Cheese, Camembert 1 oz 85 6 7 2 4.3 0 0 0 0.2 18 0.1 110
Cheese, Cheddar 1 oz 113 7 9 2.6 5.9 0 0 0 0.1 5 0.2 202
Cheese, Cottage 1 cup 123 25 1 0.2 0.4 3 0 0 0.2 22 0.3 46
Cheese, Cream 1 tbsp 51 1 5 1.4 3.2 0 0 0 0.1 2 0.2 12
Food Serving
Size		 Calories Protein
(g)		 Fat
(g)		 Mono-Fat
(g)		 Sat-Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Vit C
(mg)		 Vit E
(mg)		 Folate
(u)		 Iron
(mg)		 Calcium
(mg)
Cheese, Parmesan, grated 1 tbsp 23 2 2 0.4 1 0 0 0 0 0 0.1 69
Cheese, Ricotta 1 cup 360 28 24 -- 16 12 0 0 -- -- 0 600
Cheese, Roquefort 1 oz 103 6 9 2.4 5.4 1 0 0 0.2 14 0.2 185
Cheese, Swiss 1 oz 105 8 8 2 5 1 0 0 0.1 2 0.1 269
Cherimoya 1 514 7 2 -- -- 131 13 49 -- -- 2.7 126
Cherries 15 74 1 1 0.3 0.2 17 2 7 0.3 4 0.4 15
Chicken, dark meat,
roasted		 3 1/2 oz 203 27 10 3.5 2.6 0 0 0 0.3 8 1.3 15
Chicken, breast, fried 1 322 58 8 3 2.2 1 0 0 0.7 7 2 28
Chicken, breast,
roasted, no skin		 1 286 54 6 2.2 1.8 0 0 0 0.5 7 1.8 26
Chicken liver 4 oz 178 28 6 1.5 2.1 1 0 18 1.6 873 9.6 16
Chickpeas, cooked 1 cup 509 21 21 8.2 5.9 62 16 3 0.9 200 5.2 101
Chocolate, bittersweet 1 oz 138 2 10 3.4 5.9 16 2 0 -- -- 1 11
Chocolate, milk 1 oz 153 2 9 2.9 5.6 16 1 0 -- 2 0.4 59
Chocolate fudge 1 piece 65 0 1 0.4 0.9 14 0 0 0 0 0.2 7
Chocolate syrup 1 tbsp 51 0 0 0.1 0.2 12 1 0 -- -- 0.3 3
Clams, raw 3 oz 63 11 1 0.1 0.1 2 0 11 0.9 14 11.9 39
Cocoa mix, powdered 2 oz 206 6 2 0.8 1.4 45 1 1 0.1 0 0.7 185
Coconut, raw, shredded 1 cup 283 3 27 1.1 23.8 12 7 3 0.6 21 1.9 11
Cod 3 oz 89 19 1 0.1 0.1 0 0 1 0.3 7 0.4 12
Coffee 1 cup 5 0 0 0 0 1 0 0 0 0 0.1 5
Food Serving
Size		 Calories Protein
(g)		 Fat
(g)		 Mono-Fat
(g)		 Sat-Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Vit C
(mg)		 Vit E
(mg)		 Folate
(u)		 Iron
(mg)		 Calcium
(mg)
Collard greens, boiled,
chopped		 1 cup 61 5 1 0 0.1 12 5 45 0.9 129 1.9 357
Consomme, canned and
prepared with water		 1 cup 30 6 0 0 0 2 0 1 -- 3 0.6 10
Corn, ear, cooked 1 83 3 1 0.3 0.2 19 2 5 0.1 36 0.5 2
Corn flakes 1 cup 110 2 0 0 0 26 1 15 0 100 8.4 0
Cornmeal, enriched,
cooked		 1 cup 212 3 1 0.1 0.1 26 2 0 0.8 16 1.4 2
Cornstarch 1 cup 488 0 0 0 0 117 1 0 0 0 0.6 3
Corn syrup 1 oz 99 0 0 0 0 23 -- -- -- -- 0.1 1
Crab meat, Alaska,
fresh, raw		 4 oz 95 21 1 0.1 0.1 0 0 8 -- 50 0.7 52
Cracker, graham,
.25 ounce		 1 30 0 1 0.4 0.2 5 0 0 0.1 1 0.3 2
Cracker, saltine,
2 inch square		 1 13 0 0 0.2 0.1 2 0 0 0.1 1 0.2 4
Cranberries, raw, chopped 1 cup 54 0 0 0 0 14 5 15 0.1 2 0.2 8
Cream, half and half 1 tbsp 20 0 2 0.5 1.1 1 0 0 0 0 0 16
Cream, sour, cultured 1 tbsp 26 0 3 0.7 1.6 1 0 0 0.3 1 trace 14
Cream, whipped 1 tbsp 15 0 1 0 1 1 0 0 -- 0 0 0
Cucumber, sliced 1 cup 14 1 0 trace 0 3 1 6 0.1 14 0.3 15

D
Food Serving
Size		 Calories Protein
(g)		 Fat
(g)		 Mono-Fat
(g)		 Sat-Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Vit C
(mg)		 Vit E
(mg)		 Folate
(u)		 Iron
(mg)		 Calcium
(mg)
Dates 3 72 1 0 0 0 19 2 -- -- trace 0.3 12
Doughnut,
plain, glazed		 1 192 2 10 5.4 2.4 23 1 0 -- 5 0.5 27
Dressing
Thousand Island		 1 tbsp 59 0 6 1.3 0.9 2 0 0 0.2 1 0.1 2
Dressing, French 1 tbsp 67 0 6 1.3 1.5 3 0 0 1.3 1 0.1 2
Duck, Roasted,
no skin		 1 888 104 50 16.4 18.4 0 0 0 3.1 44 11.9 53

E
Food Serving
Size		 Calories Protein
(g)		 Fat
(g)		 Mono-Fat
(g)		 Sat-Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Vit C
(mg)		 Vit E
(mg)		 Folate
(u)		 Iron
(mg)		 Calcium
(mg)
Egg, whole, poached 1 75 6 5 1.9 1.5 1 0 0 0.5 18 0.7 25
Egg yolk, raw 1 59 3 5 2 1.6 0 0 0 0.5 24 0.6 23
Egg white, raw 1 17 4 0 0 0 0 0 0 0 1 0 2
Eggplant, raw, whole 1 cup 21 1 0 0 0 5 2 1 0 16 0.2 6
Endive, raw, chopped 1 cup 9 1 0 trace 0 2 2 3 0.2 71 0.4 26
English muffin, plain 1 134 4 1 0.2 0.2 26 2 0 -- 21 1.4 30

F
Food Serving
Size		 Calories Protein
(g)		 Fat
(g)		 Mono-Fat
(g)		 Sat-Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Vit C
(mg)		 Vit E
(mg)		 Folate
(u)		 Iron
(mg)		 Calcium
(mg)
Fig, fresh 1 37 0 0 0 0 10 2 1 0.5 3 0.2 18
Flour, cake/pastry,
enriched		 1 cup 395 9 1 0.1 0.1 85 2 0 0.1 21 8 15
Flour, rye 1 cup 231 29 12 5.4 0.8 0 0 0 -- 8.2 0.8 5.1
Flour, whole wheat 1 cup 407 16 2 0.3 0.4 87 15 0 1.5 53 4.7 41
Flour, white,
all-purpose, enriched		 1 cup 420 12 1 0.1 0.2 88 3 0 0.1 30 5.1 18
Flounder, baked 1
3-4 oz piece		 133 21 5 2.4 0.9 0 0 5 2.6 8 0.3 19
Frankfurter,
beef and pork		 1 182 6 17 7.8 6.1 1 0 0 0.1 2 0.7 6
Frogs legs, raw 1 cup 165 37 1 0.3 0.2 0 0 0 2.3 34 3.4 41

G
Food Serving
Size		 Calories Protein
(g)		 Fat
(g)		 Mono-Fat
(g)		 Sat-Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Vit C
(mg)		 Vit E
(mg)		 Folate
(u)		 Iron
(mg)		 Calcium
(mg)
Gelatin, plain 1 cup 142 4 0 0 0 34 0 0 0 0 0 5
Gin 4 oz 257 0 0 0 0 0 0 0 0 0 0 0
Ginger, raw, sliced 1 cup 66 2 1 0.1 0.2 15 2 5 0.3 11 0.5 17
Ginger ale 12 oz 125 0 0 0 0 32 0 0 0 0 0.7 11
Goose, wild, roasted 4 oz 344 28 25 11.6 7.8 0 0 0 2 2 3.2 15
Gooseberries 1 cup 66 1 1 0.1 0.1 15 6 42 0.6 9 0.5 38
Grape juice 1 cup 154 1 0 trace 0.1 38 0 0 0 7 0.6 23
Grapefruit, white or red 1 118 3 1 0.1 0 29 18 188 -- 0 0.7 113
Grapefruit juice, unsweetened 1 cup 94 1 0 0 0 22 0 72 0.1 26 0.5 17
Grapes, green, seedless 1 cup 58 1 0 0 0.1 16 1 4 0.3 4 0.3 13
Grits, hominy 1 cup 145 3 0 0.3 0.1 32 0 0 0.1 2 1.6 0
Guava 1 46 1 1 0.1 0.2 11 5 165 1 13 0.3 18

H
Food Serving
Size		 Calories Protein
(g)		 Fat
(g)		 Mono-Fat
(g)		 Sat-Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Vit C
(mg)		 Vit E
(mg)		 Folate
(u)		 Iron
(mg)		 Calcium
(mg)
Haddock, broiled 1
3.1 oz serving		 95 21 1 0.1 0.1 0 0 0 -- 11 1.2 36
Ham, lean, roasted 3 oz 134 21 5 2.2 1.6 0 0 0 0.2 3 0.8 6
Herring, Atlantic,
fresh, raw		 1
3 oz serving		 134 15 8 3.2 1.7 0 0 1 0.9 9 0.9 49
Herring, pickled 1 131 7 9 6 1.2 5 0 0 0.5 1 0.6 39
Hollandaise sauce 1 tbsp 80 1 7 2 3.6 3 trace 1 0.2 6 0.2 7
Honey 1 tbsp 74 0 0 0 0 17 0 0 0 0 0.1 1
Honeydew melon 1 cup 60 1 0 trace 0 16 1 42 0.3 10 0.3 10
Horseradish, raw 1 tbsp 13 0 0 trace trace 3 0 12 trace 0 0.2 21

I
Food Serving
Size		 Calories Protein
(g)		 Fat
(g)		 Mono-Fat
(g)		 Sat-Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Vit C
(mg)		 Vit E
(mg)		 Folate
(u)		 Iron
(mg)		 Calcium
(mg)
Ice cream, vanilla 1 cup 185 4 11 3 6.4 19 0 1 0.3 8 0.2 113
Icing, white, boiled 1 cup 294 1 0 0 0 75 0 0 -- -- 0 2

J
Food Serving
Size		 Calories Protein
(g)		 Fat
(g)		 Mono-Fat
(g)		 Sat-Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Vit C
(mg)		 Vit E
(mg)		 Folate
(u)		 Iron
(mg)		 Calcium
(mg)
Jam 1 tbsp 48 0 0 0 trace 13 0 2 0 7 0.1 4

K
Food Serving
Size		 Calories Protein
(g)		 Fat
(g)		 Mono-Fat
(g)		 Sat-Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Vit C
(mg)		 Vit E
(mg)		 Folate
(u)		 Iron
(mg)		 Calcium
(mg)
Kale, chopped, boiled 1 cup 42 2 1 0 0.1 7 3 53 1.3 17 1.2 94
Ketchup 1 tbsp 16 0 0 trace trace 4 0 2 0.2 2 0.1 3
Kidneys, beef, raw 4 oz 121 19 3 0.8 1.1 2 0 10 0.2 91 8.4 7
Kiwi 1 46 1 0 0 0 11 3 75 0.9 29 0.3 20
Kumquat 1 12 0 0 trace trace 3 1 7 0.1 3 0.1 8

L
Food Serving
Size		 Calories Protein
(g)		 Fat
(g)		 Mono-Fat
(g)		 Sat-Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Vit C
(mg)		 Vit E
(mg)		 Folate
(u)		 Iron
(mg)		 Calcium
(mg)
Lamp chop, braised 1
3 oz serving		 237 30 12 5.2 4.3 0 0 0 -- 19 2.3 22
Lamb shank, roasted 1
3 oz serving		 191 22 11 4.5 4.3 0 0 0 0.1 19 1.7 9
Lard 1 tbsp 115 0 13 5.8 5 0 0 0 0.2 0 0 trace
Leek 1 76 2 0 trace 0.1 18 2 15 1.1 80 2.6 73
Lemon 1 22 1 0 0 0 12 5 83 -- -- 0.8 66
Lentils 1 oz 90 5 0 0 0 17 2 1 0.1 50 2.3 33
Lettuce, iceberg 1 head 120 6 1 0 0 21 9 27 -- 0 2.4 0
Lime 1 20 0 0 0 0 7 2 20 0.2 5 0.4 22
Liver, beef, raw 4 oz 162 23 4 0.6 1.7 7 0 25 0.8 280 7.7 7
Liverwurst 1 slice 59 3 5 2.4 1.9 0 0 0 -- 5 1.2 5
Lobster, raw 1 cup 204 43 2 0.7 0.4 1 0 0 1.4 36 0.7 109

M
Food Serving
Size		 Calories Protein
(g)		 Fat
(g)		 Mono-Fat
(g)		 Sat-Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Vit C
(mg)		 Vit E
(mg)		 Folate
(u)		 Iron
(mg)		 Calcium
(mg)
Macaroni, plain, cooked 1 cup 155 5 1 0.1 0.1 32 2 0 0 -- 1.7 11
Mackerel, king, broiled 3 oz 114 22 2 0.8 0.4 0 0 1 -- 8 1.9 34
Mango 1 135 1 1 0.2 0.1 35 4 57 2.3 29 0.3 21
Maple syrup 1 tbsp 48 0 0 0 0 12 0 0 0 0 0.2 20
Margarine, corn oil 1 tsp 34 0 4 1.5 0.7 0 0 trace 2 0 0 1
Marmalade 1 oz 67 0 0 trace trace 17 0 0 0 10 0 2
Marshmallows 5 115 1 0 0 0 29 0 0 0 0 0.1 1
Mayonnaise 1 tbsp 100 0 11 -- 2 0 0 0 1.7 -- 0 0
Melba toast 1 slice 16 1 0 0 0 3 0 0 0 1 0.2 1
Milk, buttermilk 2% 1 cup 59 4 0 0 0 13 7 42 0.1 113 0.9 74
Milk, 1% 1 cup 102 8 3 1 1.6 12 0 2 0 12 0.1 300
Milk, 2% 1 cup 121 8 5 1.4 2.9 12 0 2 0.2 12 0.1 297
Milk, chocolate 1 cup 193 7 7 2.2 4.7 26 1 2 -- 10 0.7 257
Milk, skim 1 cup 86 8 0 0.1 0.3 12 0 2 0.1 13 0.1 302
Milk, whole 1 cup 150 8 8 2.4 5.1 11 0 2 0.2 12 0.1 291
Molasses 1 tbsp 44 0 0 0 0 11 0 0 -- -- 3.3 140
Muffin, corn 1 174 3 5 1.9 0.9 29 2 0 0.7 19 1.6 42
Mushrooms 1 cup 18 1 0 trace 0 3 1 2 0.1 15 0.9 4
Mustard greens,
whole, boiled		 1 cup 21 3 0 0.2 0 3 3 35 2.8 103 1 104

N
Food Serving
Size		 Calories Protein
(g)		 Fat
(g)		 Mono-Fat
(g)		 Sat-Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Vit C
(mg)		 Vit E
(mg)		 Folate
(u)		 Iron
(mg)		 Calcium
(mg)
Nectarine 1 67 1 1 0.2 0.1 16 2 7 1.2 5 0.2 7
Noodle, egg, cooked 1 cup 213 8 2 0.7 0.5 40 2 0 0.1 11 2.5 19

O
Food Serving
Size		 Calories Protein
(g)		 Fat
(g)		 Mono-Fat
(g)		 Sat-Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Vit C
(mg)		 Vit E
(mg)		 Folate
(u)		 Iron
(mg)		 Calcium
(mg)
Oatmeal, instant, cooked 1 cup 145 6 2 0.8 0.4 25 4 0 0.2 9 1.6 19
Okra, boiled 1 cup 32 2 0 0 0.1 7 3 17 0.7 46 0.5 64
Oil, corn 1 tbsp 120 0 14 3.3 1.7 0 0 0 2.9 0 0 0
Oil, olive 1 tbsp 119 0 14 10 1.8 0 0 0 1.7 0 0.1 0
Oil, peanut 1 tbsp 120 0 14 6.2 2.3 0 0 0 1.7 0 trace 0
Oil, safflower 1 tbsp 120 0 14 1.7 1.2 0 0 0 5.9 0 0 0
Oil, sesame 1 tbsp 120 0 14 5.4 1.9 0 0 0 0.6 0 0 0
Olives, grren or black 1 large 10 0 1 0.8 0 1 0 0 -- -- 0 0
Onion, raw, chopped 1 cup 61 2 0 0 0 14 3 10 0.2 30 0.4 32
Orange 1 62 1 0 0 0 15 3 70 0.3 40 0.1 52
Orange juice 1 cup 112 2 1 0.1 0.1 26 1 124 0.2 75 0.5 27
Oysters, raw 1 cup 134 12 4 0.4 1 13 0 11 -- 41 13.1 100

P
Food Serving
Size		 Calories Protein
(g)		 Fat
(g)		 Mono-Fat
(g)		 Sat-Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Vit C
(mg)		 Vit E
(mg)		 Folate
(u)		 Iron
(mg)		 Calcium
(mg)
Papaya, chopped 1 cup 55 1 0 0.1 0.1 14 3 87 1.6 53 0.1 34
Parsley, raw, chopped 1 tbsp 1 0 0 0 trace 0 0 5 0.1 6 0.2 5
Parsnips, sliced, boiled 1 cup 113 2 0 0.2 0.1 27 6 18 1.4 81 0.8 51
Peach 1 37 1 0 0 trace 10 2 6 0.6 3 0.1 4
Peanut butter 1 tbsp 95 4 8 3.9 1.7 3 1 0 1.6 12 0.3 6
Peanuts, dry,
roasted, unsalted		 1 cup 854 35 73 36 10.1 31 12 0 10.8 212 3.3 79
Pear 1 98 1 1 0.1 0 25 4 7 0.8 12 0.4 18
Prickly pear 1 42 1 1 0.1 0.1 10 4 14 0 6 0.3 58
Peas, black-eyed,
boiled		 1 cup 561 39 2 0.2 0.6 100 18 3 0.7 1056 13.8 184
Peas, green, fresh 1 cup 134 9 0 0 0.1 25 9 23 0.6 101 2.5 43
Peas, split,
boiled with salt		 1 cup 231 16 1 0.2 0.1 41 16 1 -- 127 2.5 27
Pecans 1 cup 754 8 78 48.8 6.3 18 7 2 -- 43 2.3 37
Pepper, chili 1 10 0 0 0 0 2 1 9 -- -- 0 0
Pepper, green 1 25 2 0 0 0 5 3 129 -- 0 0.6 14
Pepperoni 1 slice 27 1 2 1.2 0.9 0 0 0 0 0 0.1 1
Persimmon 1 32 0 0 0 0 8 -- 17 -- -- 0.6 7
Pickle, dill, large 1 12 0 0 trace 0 3 0 1 0.1 1 0.4 6
Pineapple, fresh, diced 1 cup 76 1 1 0.1 0.1 19 2 24 0.2 16 0.6 11
Food Serving
Size		 Calories Protein
(g)		 Fat
(g)		 Mono-Fat
(g)		 Sat-Fat
(g)		 Carbs
(g)		 Fiber
(g)		 Vit C
(mg)		 Vit E
(mg)		 Folate
(u)		 Iron
(mg)		 Calcium
(mg)
Plum 1 cup 160 2 2 1.2 0.1 38 4 28 2 6 0.3 12
Pomegranate 1 105 1 0 0.1 0.1 26 1 9 0.9 9 0.5 5
Popcorn, popped, plain 1 cup 40 1 1 0.1 0.1 8 1 0 0 2 0.3 1
Pork, lean, roasted 4 oz 186 32 5 2.2 1.9 0 0 0 0.3 7 1.7 7
Pork chop, broiled 2.9 oz 197 24 11 4.8 3.9 0 0 0 -- 5 0.7 27
Potato, baked 1
7.2 oz serving		 220 5 0 trace</