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Food Nutrition Counts
The following is a online list of food nutrition counts information for some common foods. Measurements are general, and counts may vary due to the variety in growing and/or processing of food. Always check the nutritional information label for more specific information on packaged foods.
- Apple: 2 3/4" diameter, raw with peel
- 81 calories, 0.3g protein, 21.1g carbohydrate, 0.5g fat
- Asparagus: 4 spears, fresh, raw
- 13 calories, 1.8g protein, 2.1g carbohydrate, 0.1g fat
- Bacon: 1 slice, cooked
- 35 calories, 1.7g protein, 0.1g carbohydrate, 2g fat
- Bagel: 1 bagel (2 oz.), frozen-type
- 150 calories, 6g protein, 30g carbohydrate, 1g fat
- Baked beans: 1/2 cup, canned
- 170 calories, 6g protein, 21g carbohydrate, 6g fat
- Banana: 1 medium
- 105 calories, 1.2g protein, 26.7g carbohydrate, 0.6g fat
- Blueberries: 1/2 cup, fresh
- 41 calories, 0.5g protein, 10.2g carbohydrate, 0.3g fat
- Bologna: 1 oz.
- 80 calories, 4g protein, less than 1g carbohydrate, 7g fat
- Bread, whole wheat: 1 slice
- 70 calories, 4g protein, 10g carbohydrate, 1g fat
- Broccoli: 1/2 cup, fresh, raw
- 12 calories, 1.3g protein, 2.3g carbohydrate, 0.2g fat
- Brownie: 2" square
- 160 calories, 2g protein, 22g carbohydrate, 6g fat
- Burger King hamburger: 1 sandwich
- 275 calories, 15g protein, 29g carbohydrate, 12g fat
- Butter: 1 Tablespoon, regular, unsalted
- 100 calories, 0.1g protein, 0 carbohydrate, 11.4g fat
- Cantaloupe: 1/2 cup, fresh
- 29 calories, 0.7g protein, 6.7g carbohydrate, 0.2g fat
- Carrot: 7" long, fresh, raw
- 31 calories, 0.7g protein, 7.3g carbohydrate, 0.1g fat
- Cashews: 1 oz.
- 170 calories, 5g protein, 8g carbohydrate, 14g fat
- Cheese, American: 1 oz.
- 110 calories, 6g protein, 1g carbohydrate, 9g fat
- Chicken: 4 oz., broiled, light meat only
- 196 calories, 35.1g protein, 0 carbohydrate, 5.1g fat
- Corn: 1/2 cup, frozen
- 70 calories, 2g protein, 14g carbohydrate, 1g fat
- Egg: 1 large, hard-boiled
- 77 calories, 6.3g protein, 0.6g carbohydrate, 5.3g fat
- Grapes: 10 medium, with skin
- 15 calories, 0.2g protein, 4.1g carbohydrate, 0.1g fat
- Green Beans: 1/2 cup, fresh, boiled
- 22 calories, 1.2g protein, 4.9g carbohydrate, 0.2g fat
- Lettuce, romaine: 1 cup, shredded
- 8 calories, 1g protein, 1.4g carbohydrate, 0.2g fat
- McDonald's Big Mac: 1 sandwich
- 560 calories, 25.2g protein, 42.5g carbohydrate, 32.4g fat
- Milk: 1 cup, 2% fat
- 120 calories, 8g protein, 11g carbohydrate, 5g fat
- Mushroom: 1/2 cup, fresh, raw
- 9 calories, 0.7g protein, 1.6g carbohydrate, 0.2g fat
- Onion: 1/2 cup, fresh, raw
- 30 calories, 0.9g protein, 6.9g carbohydrate, 0.1g fat
- Orange: 3" diameter, fresh
- 65 calories, 1.4g protein, 16.3g carbohydrate, 0.1g fat
- Pasta: 1 cup, cooked
- 197 calories, 6.7g protein, 39.7g carbohydrate, 0.9g fat
- Peach: 2 1/2" diameter, fresh
- 37 calories, 0.6g protein, 9.7g carbohydrate, 0.1g fat
- Peanut Butter: 2 Tablespoons, smooth
- 190 calories, 9g protein, 6g carbohydrate, 16g fat
- Peas, sweet: 1/2 cup, fresh, boiled
- 67 calories, 4.3g protein, 12.5g carbohydrate, 0.2g fat
- Pepper, green or red: 1/2 cup, fresh, raw
- 13 calories, 0.4g protein, 3.2g carbohydrate, 0.1g fat
- Pork Loin: 4 oz., center, lean, broiled
- 358 calories, 31.1g protein, 0 carbohydrate, 25.1g fat
- Potato: 1 medium, baked in skin
- 220 calories, 4.7g protein, 51g carbohydrate, 0.2g fat
- Raisins: 1/2 cup seedless
- 290 calories, 3g protein, 69g carbohydrate, 0 fat
- Rice, white: 1/2 cup, "boil-in-bag" type
- 90 calories, 2g protein, 20g carbohydrate, 0 fat
- Rice Pilaf: 1/2 cup, "Rice-A-Roni"
- 190 calories, 5g proetin, 30g carbohydrate, 6g fat
- Shrimp: 4 large, fresh, raw
- 30 calories, 5.7g protein, 0.3g carbohydrate, 0.5g fat
- Strawberries: 1/2 cup, fresh
- 23 calories, 0.5g protein, 5.2g carbohydrate, 0.3g fat
- Tomato: 1/2 cup, fresh, raw
- 19 calories, 0.8g protein, 4.2g carbohydrate, 0.3g fat
- Tuna: 2 oz., solid white canned in water
- 60 calories, 14g protein, 0 carbohydrate, 2g fat
- Turkey: 4 oz., roasted, light meat only
- 178 calories, 33.9g protein, 0 carbohydrate, 3.7g fat
- Watermelon: 1/2 cup, fresh
- 25 calories, 0.5g protein, 5.7g carbohydrate, 0.3g fat
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