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Food Nutrition Counts

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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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