Aaron's A to Z Recipe Garden of Nutritional Values of Foods, Includes calories, carbohydrates, protein and fat content in foods.

Name of Food	Qty	Units	Calories	Carbs	Fat	Protein
Alfalfa Sprouts	1	tbsp	1	tr	tr	tr
Apple	1	med	81	21	tr	tr
Apple-Dried	10	ea	155	42	tr	tr
Applesauce	1/2	cup	97	25	tr	tr
Apricot	3	ea	51	12	tr	1
Apricot-Dried Halves	10	ea	83	22	tr	1
Artichoke	1	med	60	13	tr	4
Asparagus	4	ea	14	3	tr	2
Avocado	1	med	324	15	31	4
Bacon	3	ea	109	tr	9	6
Bagel	1	ea	195	38	1	8
Banana	1	med	105	27	tr	1
Banana-Dried	1	oz	147	17	10	1
Bean Sprouts	2/3	cup	8	1	tr	1
Beans-Kidney	1	cup	208	3	1	13
Beans-Lima	1/2	cup	93	17	tr	6
Beans-Navy	1	cup	296	54	1	20
Beans-Pinto	1/2	cup	90	17	1	5
Beans-Wax	1/2	cup	25	6	0	1
Beef-Corned	3	oz	213	tr	16	15
Beef-Ground Lean	3	oz	217	0	14	22
Beef-Porterhouse	3	oz	260	0	19	21
Beef-Roast	2	oz	70	0	2	12
Beef-Sweetbreads	3	oz	230	0	15	23
Beef-T Bone	3	oz	253	0	18	21
Beef-Tongue	3	oz	241	tr	18	19
Beer-Light	12	oz	100	5	0	tr
Beer-Regular	12	oz	146	13	0	1
Beets-Pickled	1/2	cup	75	19	tr	1
Biscuit-Buttermilk	1	ea	127	17	6	2
Biscuit-Plain	1	ea	276	13	34	4
Blackberries	1/2	cup	37	9	tr	1
Blackeye Peas	1	cup	198	36	1	13
Blintz-Cheese	2	ea	186	18	6	13
Blueberries	1	cup	82	20	1	1
Bologna	1	oz	88	tr	8	4
Bran-Oat Cooked	1/2	cup	44	13	tr	4
Braunschweiger	1	oz	102	1	9	4
Bread-7 Grain	1	ea	65	12	1	3
Bread-Cracked Wheat	1	ea	65	12	1	2
Bread-Dinner Roll	1	ea	85	14	2	2
Bread-English Muffin	1	ea	134	26	1	4
Bread-French	1	ea	78	15	1	3
Bread-French Roll	1	ea	105	19	2	3
Bread-Hambugar Bun	1	ea	123	22	2	4
Bread-Hot Dog Bun	1	ea	202	38	4	5
Bread-Oat Bran	1	ea	71	12	1	3
Bread-Pita	1	ea	165	33	1	5
Bread-Raisin	1	ea	71	14	1	2
Bread-Rye	1	ea	83	16	1	3
Bread-Sourdough	1	ea	78	15	1	3
Bread-White	1	ea	67	12	1	2
Bread-Whole Wheat	1	ea	70	13	1	3
Broccoli	1/2	cup	25	5	tr	3
Brownie	2	oz	227	36	8	3
Brussel Sprouts	1/2	cup	30	7	tr	2
Butter-Stick	1	pat	36	tr	4	tr
Butter-Whipped	1	pat	27	tr	3	tr
Cabbage-Green	1/2	cup	9	2	tr	1
Cabbage-Red	1/2	cup	10	2	tr	tr
Cake-Angelfood	1	pce	73	16	tr	2
Cake-Apple Strudel	1	pce	195	29	8	2
Cake-Choc.w/Choc.Frost.	1	pce	235	35	11	3
Cake-Coffee w/topping	1	pce	263	29	15	4
Cake-Pound	1	pce	117	15	6	2
Cake-Sponge	1	pce	110	23	1	2
Cake-Tiramisu	1	pce	409	31	30	7
Cake-Yellow w/Van. Frost.	1	pce	239	38	9	2
Cantaloupe	1	cup	57	13	tr	2
Carrots	1	med	31	7	tr	1
Cauliflower	3	pcs	12	2	tr	1
Celery	1	ea	6	1	tr	tr
Cheese-Blue	1	oz	100	1	8	6
Cheese-Brie	1	oz	95	tr	8	8
Cheese-Cheddar	1	oz	114	tr	9	7
Cheese-Colby	1	oz	112	1	9	7
Cheese-Creamed	1	oz	99	1	10	2
Cheese-Feta	1	oz	75	1	6	4
Cheese-Goat	1	oz	76	tr	6	5
Cheese-Gouda	1	oz	101	1	8	7
Cheese-Monterey Jack	1	oz	106	tr	9	7
Cheese-Mozzarella	1	oz	80	1	6	6
Cheese-Parmesan	1	tbsp	23	tr	2	2
Cheese-Provolone	1	oz	100	1	8	7
Cheese-Ricotta	1/2	cup	216	4	16	14
Cheese-Roquefort	1	oz	164	0	14	9
Cheese-Swiss	1	oz	107	1	8	8
Cherries	10	ea	49	11	1	1
Chick Peas (Garbonzo)	1	cup	285	54	3	12
Chicken-Breast Baked	1	ea	142	0	3	27
Chicken-Breast Fried	1	ea	364	14	18	35
Chicken-Cornish Hen	1/2	hen	72	0	2	13
Chives	1	tbsp	1	tr	tr	tr
Choco.Chips Semisweet	1	cup	804	106	50	7
Chocolate Chips	1	cup	862	100	52	12
Chutney-Apple	1.2	oz	68	18	0	tr
Cilantro	1/4	cup	1	tr	tr	tr
Cocoa-Hot	1	cup	218	26	9	9
Coconut-Fresh	1.5	oz	159	7	15	2
Coconut-Toasted	1	oz	168	13	13	2
Coffee-Cappuccino	1	cup	77	6	4	4
Coffee-Espresso	1	cup	2	tr	0	tr
Coffee-Irish	1	cup	107	3	3	1
Coffee-Mocha	1	cup	202	17	15	3
Coleslaw	1/2	cup	42	7	2	1
Cookie-Biscotti	1	ea	117	16	6	2
Cookie-Butter	1	ea	23	3	1	tr
Cookie-Chocolate Chip	1	ea	48	7	2	1
Cookie-Oatmeal	1	ea	81	12	3	1
Cookie-Sugar	1	ea	72	10	3	1
Corn-Creamed	1/2	cup	93	23	1	2
Corn-On The Cob	1	ear	155	32	3	4
Cottage Cheese Low Fat	1	cup	203	8	4	31
Cranberrie Sauce	1/2	cup	209	54	tr	tr
Cranberries	1	cup	54	14	tr	tr
Cream-1/2 & 1/2	1	tbsp	20	1	2	tr
Cream-Heavy Whipping	1	tbsp	52	tr	6	tr
Croissant	1	ea	232	28	12	5
Croutons	1	cup	122	22	2	4
Cucumber	1/2	cup	7	1	tr	tr
Currants	1/2	cup	204	52	tr	3
Custard	1/2	cup	148	15	7	7
Dates	10	ea	228	61	tr	2
Doughnut-Cake w/Choc.	1	ea	175	24	8	2
Doughnut-Crème Filled	1	ea	307	26	21	6
Doughnut-Honey Bun	1	ea	242	27	14	4
Doughnut-Jelly	1	ea	289	33	16	5
Doughnut-Old Fashioned	1	ea	198	23	11	2
Duck w/o skin	1/2	ea	445	0	25	52
Egg-Boiled	1	ea	77	1	5	6
Egg-Deviled	2	pcs	145	1	13	6
Egg-Fried	1	ea	91	1	7	6
Eggplant	7	oz	38	0	0	2
Egg-Salad	1/2	cup	307	2	28	13
English Muffin	1	ea	134	26	1	4
Figs-Dried	10	pcs	477	122	2	6
Figs-Fresh	1	med	50	10	tr	tr
Fish-Bass	3	oz	105	0	3	19
Fish-Catfish	3	oz	194	7	11	15
Fish-Clams	9	ea	133	5	2	23
Fish-Cod	3	oz	95	0	1	21
Fish-Crab	3	oz	82	0	1	16
Fish-Flounder	3.2	oz	99	0	1	21
Fish-Flounder Fried	3.2	oz	211	15	11	13
Fish-Haddock	3	oz	95	0	1	21
Fish-Halibut	3	oz	203	0	15	16
Fish-Lobster	5.7	oz	233	5	3	43
Fish-Mackerel	3	oz	223	0	15	20
Fish-Mussels	3	oz	147	6	4	20
Fish-Orange Roughy	3	oz	75	0	1	16
Fish-Oyster Steamed	1	med	41	2	1	5
Fish-Perch	3	oz	99	0	1	21
Fish-Salmon Baked	3	oz	155	0	7	22
Fish-Salmon Smoked	1	oz	33	0	1	5
Fish-Scallop Fried	2	lg	67	3	3	6
Fish-Shrimp	4	lg	22	0	tr	5
Fish-Shrimp Fried	4	lg	73	3	4	6
Fish-Snapper	3	oz	109	0	1	22
Fish-Sole	3	oz	99	0	1	21
Fish-Sole Fried	3.2	211	15	11	13	15
Fish-Swordfish	3	oz	132	0	4	22
Fish-Trout	3	oz	162	0	7	23
Fish-Tuna Can in Oil	3	oz	169	0	7	25
Fish-Tuna Can in Water	3	oz	99	0	1	22
Fish-Tuna Fresh	3	oz	157	0	5	25
Fish-Yellowtail	3	oz	159	0	6	25
French Toast w/Butter	2	ea	356	36	19	10
Garlic-Clove	1	ea	4	1	tr	tr
Goose w/o Skin	5	oz	340	0	18	41
Grapefruit-Red	1/2	ea	37	9	tr	1
Grapes	10	ea	36	9	tr	tr
Gravy-Beef	2	oz	25	4	1	0
Gravy-Chicken	2	oz	45	3	4	0
Gravy-Mushroom	2	oz	25	3	1	0
Gravy-Turkey	2	oz	30	3	2	0
Guava	1	ea	45	11	1	1
Ham-Honey	1	oz	50	1	3	5
Honey	1	tbsp	64	17	0	tr
Honeydew	1	cup	60	16	tr	1
Hot Dog-Beef	1	ea	180	1	16	7
Hot Dog-Beef & Pork	1	ea	183	1	17	6
Hot Dog-Turkey	1	ea	102	1	8	6
Hush Puppie	1	ea	74	10	3	3
Kiwi	1	med	46	11	tr	1
Kumquat	1	med	12	3	tr	tr
Lamb	3	oz	190	0	7	29
Lasagna	1	serv	374	25	21	22
Lemon Curd	2	tsp	29	4	1	tr
Lemon Wedge	1	ea	5	3	tr	tr
Lentils	1	cup	231	40	1	18
Lettuce-Iceberg	1	pce	3	tr	tr	tr
Lettuce-Romaine	1/2	cup	4	1	tr	tr
Liver-Beef	3	oz	184	7	7	23
Liver-Chicken	5	oz	219	1	8	34
Liverwurst	1	oz	92	1	8	4
Macaroni & Cheese	1	serv	320	25	19	13
Mango	1	med	135	35	1	1
Manicotti	1	serv	273	28	12	14
Margarine-Stick Corn	1	tsp	34	0	4	0
Margarine-Tub Diet	1	tsp	17	0	2	0
Marshmello	1	pce	23	6	0	tr
Mayonnaise	1	tbsp	99	tr	11	tr
Mayonnaise-Miracle Whip	1	tbsp	10	2	0	0
Milk-1%	1	cup	102	12	3	8
Milk-2%	1	cup	121	12	5	8
Milk-Buttermilk	1	cup	99	12	2	8
Milk-Chocolate	1	cup	208	26	8	8
Milk-Condensed Sweet.	1	oz	123	21	3	3
Milk-Evaporated	2	tbsp	40	3	3	2
Milk-Goat	1	cup	168	11	10	9
Milk-Skim	1	cup	86	12	tr	8
Milk-Whole	1	cup	150	11	8	6
Molasses	1	tbsp	53	14	0	0
Mousse-Chocolate	1/2	cup	447	33	33	9
Muffin-Blueberry	1	ea	158	27	4	3
Muffin-Cornbread	1	ea	174	29	5	3
Mushrooms	1/2	cup	9	2	tr	1
Mushrooms-Shitake	4	oz	40	10	tr	1
Mustard	1	tsp	5	tr	tr	tr
Mustard Greens	1/2	cup	11	1	tr	2
Nectarine	1	med	67	16	1	1
Noodles-Cellophane	1	cup	492	121	tr	tr
Noodles-Chow Mein	1	cup	237	26	14	4
Noodles-Egg	1	cup	212	40	2	8
Noodles-Spinach	1	cup	211	39	3	8
Nuts-Almonds	1	oz	167	7	15	5
Nuts-Brazil	1	oz	186	4	19	4
Nuts-Cashews	1	oz	163	9	13	4
Nuts-Hazel	1	oz	187	5	18	4
Nuts-Macadamia	1	oz	204	4	22	2
Nuts-Peanuts	1	oz	163	5	14	7
Nuts-Pecans	1	oz	187	6	18	2
Nuts-Pine Nuts	1	tbsp	51	1	5	2
Nuts-Pistachios	1	oz	172	8	15	4
Nuts-Sunflower Salted	1	oz	170	4	14	7
Nuts-Walnuts	1	oz	182	5	18	4
Oil-Canola	1	tbsp	124	0	14	0
Oil-Corn	1	tbsp	120	0	14	0
Oil-Olive	1	tbsp	119	0	14	0
Okra	1/2	cup	25	6	tr	1
Olive Loaf	1	oz	67	3	5	3
Olives-Black	1	lg.	5	tr	tr	tr
Olives-Green	4	med	15	tr	2	tr
Onion-Chopped	1/2	cup	176	17	11	3
Onion-Scallion	1	tbsp	2	tr	tr	tr
Onion-Vidalia	1	med	60	14	0	1
Orange	1	med	60	15	tr	1
Pancake w/Syrup	3	ea	519	91	14	8
Papaya	1	med	117	30	tr	2
Parsley	1	tbsp	10	1	tr	tr
Parsnips	1/2	cup	63	15	tr	1
Pasta-Plain	1	cup	197	40	tr	7
Pasta-Spinach	1	cup	183	37	tr	6
Peach-Dried Halve	10	ea	311	80	1	5
Peach-Fresh	1	med	37	10	tr	1
Peanut Butter-Chunky	2	tbsp	188	7	16	8
Peanut Butter-Smooth	2	tbsp	188	7	16	8
Pear	1	med	98	25	1	1
Peas-Green	1/2	cup	59	11	tr	4
Peas-Split	1	cup	231	41	4	16
Pepperoni	1	slice	27	tr	2	1
Pepper-Red	1	med	20	5	tr	1
Peppers-Chili	1	med	18	4	tr	1
Pepper-Yellow	1	med	50	12	tr	2
Persimmons	1	med	32	8	tr	tr
Pickle-Bread&Butter	1	oz	30	7	0	0
Pickle-Dill	1	med	12	3	tr	tr
Pickle-Sour	1	med	4	1	tr	tr
Pickle-Sweet Gherkin	1	sm	20	5	tr	tr
Pie-Apple	1	ea	411	58	19	4
Pie-Cherry	1	ea	486	69	22	5
Pie-Coconut Creme	1	ea	396	46	21	6
Pie-Lemon Meringue	1	ea	362	50	16	5
Pie-Pumpkin	1	ea	316	41	14	7
Pimientos	1	tbsp	3	1	tr	tr
Pineapple	1	pce	42	10	tr	tr
Pineapple Fresh	1	ea	42	10	tr	tr
Plums	1	med	36	9	tr	1
Pomegranates	1	med	104	26	tr	1
Popcorn-Air Popped	1	cup	31	6	tr	1
Popcorn-Carmel Covered	1	cup	152	28	5	1
Popcorn-Oil Popped	1	cup	55	6	3	1
Pork Roast	2	oz	70	0	3	10
Pork-Loin Chop	3	oz	275	0	24	24
Pork-Spareribs	3	oz	338	0	26	26
Pork-Tenderloin	3	oz	141	0	4	24
Potatoe-Boiled	1/2	cup	68	16	tr	1
Potatoe-French Fried	10	pcs	111	17	5	2
Potatoe-Hash Browns	1/2	cup	170	22	9	2
Potatoe-Mashed	1/2	cup	111	18	4	2
Potatoe-Salad	1/2	cup	179	14	10	3
Potatoe-Scalloped	1/2	cup	105	13	5	4
Potatoe-Sweet	1	med	118	28	tr	2
Potatoe-w/Skin	1	med	220	51	tr	5
Puddin-Bread	4.4	oz	212	31	7	7
Pudding-Rice	5.3	oz	217	40	4	6
Pudding-Tapioca	5	oz	147	28	2	4
Pumpkin-Seeds	1	oz	148	4	12	9
Quiche-Cheese	3	oz	282	16	20	11
Quiche-Lorraine	3	oz	352	1825	15
Radishes	10	ea	7	2	tr	tr
Raisins	1	tbsp	27	7	tr	tr
Raspberries	1	cup	61	14	1	1
Rhubarb w/Sugar	1/2	cup	139	37	tr	tr
Rice-Brown	1/2	cup	109	23	tr	3
Rice-Pilaf	1/2	cup	84	11	3	4
Rice-White	1/2	cup	131	28	tr	3
Rice-White Instant	1/2	cup	80	17	tr	2
Rice-Wild	1/2	cup	83	18	tr	3
Rigatoni	1	serv	260	28	12	10
Salami	1	oz	71	1	6	4
Sauerkraut-Canned	1/2	cup	22	5	tr	1
Sausage-Bratwurst Pork	3	oz	256	2	22	12
Sausage-Italian Pork	2.3	oz	216	1	17	13
Sausage-Kielbasa Pork	3	oz	264	3	24	24
Scone-Plain	1	ea	158	27	5	4
Shallots	1	tbsp	7	2	tr	tr
Souffle-Cheese	3.5	oz	253	10	20	11
Sour Cream	1	tbsp	26	1	3	tr
Soy Sauce	1	tbsp	7	1	tr	tr
Spaghetti	1	serv	407	38	19	21
Spinach-Cooked	1/2	cup	21	3	tr	3
Spinach-Raw	1/2	cup	6	1	tr	1
Squash-Acorn	1/2	cup	57	15	tr	1
Squash-Bitternut	1/2	cup	41	11	tr	1
Squash-Crookneck	1/2	cup	18	4	tr	1
Squash-Spaghetti	1/2	cup	23	5	tr	1
Strawberries	1	cup	45	10	1	1
Sugar	1	pkg	25	6	0	0
Sugar Substitute	1	pkg	4	tr	0	0
Swiss chard	1/2	cup	18	4	tr	2
Tea	1	cup	2	tr	0	0
Tofu	1/2	cup	183	5	11	20
Tomatillo	1	med	11	2	tr	tr
Tomato	1	med	26	6	tr	1
Tomato Juice	6	pz	32	8	tr	1
Tomato-Stewed	1	cup	80	13	3	2
Tuna Salad	3	oz	159	8	8	14
Turkey-Bologna	1	oz	57	tr	4	4
Turkey-Breast	1	oz	25	0	tr	5
Turkey-Ground	3	oz	188	0	11	20
Turkey-Salami	8	oz	446	1	31	37
Turnips-Greens	1/2	cup	17	3	tr	2
Turnips-Mashed	1/2	cup	47	20	tr	2
Veal Parmigiana	1	serv	279	6	18	22
Veal-Chop	1	med	227	0	14	24
Veal-Cutlet	3	oz	172	0	4	31
Veal-Ground	3	oz	146	0	6	21
Vinegar-Cider	1	tbsp	tr	1	0	tr
Waffle-Plain	1	sq	88	14	3	2
Water Chestnuts	1/2	cup	35	9	tr	1
Watermelon	1	pce	152	35	2	3
Wine-Red	3.5	oz	74	2	0	tr
Wine-Rose	3.5	oz	73	2	0	tr
Wine-Sherry	2	oz	84	5	0	tr
Wine-White	3.5	oz	70	1	0	tr
Yeast-Brewers Dry	1	tbsp	25	3	tr	3
Yeast-Compressed	1	pce	18	3	tr	1
Yeast-Dry	1	tbsp	35	5	1	5
Yogurt-Plain	8	oz	139	11	7	8
Yogurt-Plain Low Fat	8	oz	144	16	4	12
Yogurt-Plain No Fat	8	oz	127	17	tr	13
Zucchini	1/2	cup	14	4	tr	1

Aaron's A to Z Recipe Garden of Recipes Nutritional Values of 100s of Foods

Aaron's A to Z Recipe Garden of Recipes
Nutritional Values of 100s of Foods