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Thursday, August 05, 2010

Calorie, Protein, Carb Chart......

I ran accross this chart, and it has some useful information, if we ever really want to look at it.


Protein Content, Carbs and Fat Content of Chicken, Steak, Seafood.
Meat
Calories
Protein
Carbs
Fat
8 ounce beef brisket
352
48
0
17
8 ounces corned beef
448
32
0
34
8 ounce flank steak
352
48
0
16
4 ounces ground beef  95% lean
152
24
0
6
4 ounces ground beef  90% lean
196
24
0
11
4 ounces ground beef  85% lean
240
20
0
17
4 ounces ground beef  80% lean
284
20
0
22
4 ounces ground beef  75% lean
328
16
0
28
4 ounces ground beef  70% lean
372
16
0
34
1 ounce beef jerky
116
9
3
7
8 ounce beef liver
312
48
0
8
8 ounce porterhouse steak
560
43
0
42
3 large beef ribs
474
34
0
37
4 ounce roast beef
106
14
1
5
8 ounce top sirloin
456
48
0
29
8 ounce T-bone steak  
496
44
0
35
8 ounce tenderloin
560
48
0
25
Lamb
Calories
Protein
Carbs
Fat
4 ounces ground lamb
320
20
0
27
8 ounces lamb chops
472
40
0
32
8 ounce leg of lamb
472
40
0
32

Pork
Calories
Protein
Carbs
Fat
3 slices bacon
311
8
0
31
1 large pork chop
205
20
0
13
4 ounces ground pork
300
20
0
24
8 ounces cured ham
464
48
0
30
4 ounces smoked deli ham
186
21
1
11
1 rack baby back ribs (roasted)
810
53
0
65
1 Italian sausage
391
16
1
35
1 link smoked sausage
265
15
1
22
8 ounce pork tenderloin
312
48
0
12
Chicken
Calories
Protein
Carbs
Fat
6 ounce chicken breast
185
39
0
2
4 ounce chicken breast deli meat
95
21
0
1
1 chicken thigh
82
14
6
3
6 chicken wings
366
34
0
22
1 Cornish game hen (roasted)
295
51
0
9
6 oz duck, domesticated       
(Meat only)
226
31
0
10
4 ounces ground ostrich meat
188
23
0
10
6 ounce turkey breast
189
42
0
1
4 ounces turkey deli meat
104
22
2
0
4 ounces ground turkey
170
20
0
9
1 ounce turkey jerky
101
19
1
1

Egg
Calories
Protein
Carbs
Fat
1 whole large egg
74
6
0
5
1 whole extra-large egg
85
7
0
6
1 whole jumbo egg
96
8
0
6
1 large egg white
17
4
0
0
Seafood
Calories
Protein
Carbs
Fat
6 ounce bass
194
32
0
6
6 ounce catfish
230
26
0
13
6 medium clams
66
11
2
1
6 ounce cod
140
30
0
1
1 crabcake
160
11
5
10
1 Alaskan king crab leg
144
31
0
1
6 ounce flounder
154
32
2
3
6 ounce haddock
148
32
0
1
6 ounce halibut
188
36
0
4
1 medium lobster
135
28
1
1
6 ounce mackerel
268
34
0
13
6 medium mussels
84
11
4
2
6 medium oysters
57
6
3
2
6 ounces salmon (Atlantic)
312
34
0
18
1 can sardines (in oil, drained)
191
23
0
11
6 ounces scallops
150
28
0
2
6 ounces sea bass
164
32
0
3
6 ounce sole
154
32
0
2
4 ounces shrimp
120
23
1
2
6 ounce swordfish
206
34
0
7
6 ounce trout
252
36
0
11
1 can white tuna (in water)
220
41
0
5
1 can light tuna (in water)
191
42
0
1
6 ounce whitefish
228
32
0
10

Cheese
Calories
Protein
Carbs
Fat
1 slice low-fat American cheese
38
5
1
1
1 slice cheddar cheese
113
7
0
9
8 ounces low-fat cottage cheese 
(1%)
163
28
6
2
8 ounces cottage cheese
(small curd)
232
28
6
10
1 slice low-fat Monterey Jack
88
8
0
6
1 ounces mozzarella, part skim
72
7
1
5
1 slice provolone cheese
98
7
1
7
1 slice low-fat Swiss cheese
50
8
1
1
Milk Product
Calories
Protein
Carbs
Fat
8 ounces nonfat milk
83
8
12
0
8 ounces low-fat milk (1%)
102
8
12
2
8 ounces reduced fat milk (2%)
122
8
11
5
8 ounces whole milk (3.25%)
146
8
11
8
1 tbsp.nonfat sour cream
11
0
2
0
1 tbsp.reduced fat sour cream
20
0
1
2

Vegetables
Calories
Protein
Carbs
Fat
20 asparagus spears
60
6
12
0
1 can green beans
52
3
12
0
1 cup chopped broccoli
31
3
6
0
1 cup Brussels sprouts
38
3
8
0
1 medium carrot
25
1
6
0
1 cup chopped cauliflower
28
1
3
0
1 medium celery stalk
6
0
1
0
1 cup canned corn
133
4
30
2
1 cup eggplant
20
1
5
0
1 medium onion
46
1
11
0
1 cup peas
118
8
21
1
1 baked potato, medium
161
4
37
0
2 cups salad (greens)
44
3
8
0
1 medium sweet potato
103
2
24
0
1 medium tomato
22
1
5
0
1/2 cup tomato sauce (marinara)
92
2
14
0
1 cup sliced boiled zucchini
29
1
7
0
Breads Crackers
Calories
Protein
Carbs
Fat
1 medium plain bagel
289
11
56
2
1 medium bran muffin
305
8
55
8
1 plain dinner roll
84
2
14
2
1 English muffin, plain
134
4
26
1
1 English muffin, whole wheat
134
6
27
1
1 plain hamburger roll
120
4
21
2
1 slice multigrain bread
65
3
12
1
1 large pita bread (white 6.5 in)
165
5
33
1
1 large pita bread (wheat 6.5 in)
170
6
35
2
1 slice pumpernickel bread
65
2
12
1
1 slice rye bread
83
3
15
1
6 Saltine crackers
154
3
26
4
1 slice white bread
66
2
13
1
1 slice whole wheat bread
70
3
13
1
6 whole wheat crackers
108
2
18
4

Cereal
Calories
Protein
Carbs
Fat
1 cup Cheerios
111
4
22
2
1 cup corn flakes
101
2
24
0
1 cup grits, cooked
143
3
31
0
1 packet cream of wheat, instant
102
3
22
0
1/2 cup Grape Nuts
208
6
47
1
1 cup cooked oatmeal
147
6
25
2
1 cup Raisin Bran
178
5
43
1
1 cup Rice Krispies
108
2
24
0
1 cup Special K
117
7
22
0
1 cup Wheaties
106
3
24
1
Pasta (cooked)
Calories
Protein
Carbs
Fat
1 cup egg noodles
221
7
40
3
1 cup macaroni and cheese
370
16
68
4
1 cup rice noodles
192
2
44
0
1 cup soba
113
6
24
0
1 cup spaghetti
221
8
43
1
1 cup whole wheat pasta
174
7
37
1

Rice (cooked)
Calories
Protein
Carbs
Fat
1 cup brown rice (medium grain)
218
5
46
2
1 rice cake
35
1
7
0
1 cup white rice (medium grain)
242
4
53
0
1 cup white rice (Long grain)
205
4
45
0
1 cup wild rice
166
7
35
1
Legumes (cooked)
Calories
Protein
Carbs
Fat
1 cup baked beans
239
12
54
1
1 cup black beans
227
15
41
1
1 cup chickpeas
286
12
54
3
1 cup soybeans
254
22
20
12
1/2 cup hummus
207
10
18
12
1 cup kidney beans
225
15
40
1
1 cup lima beans
216
15
39
1
1 cup navy beans
255
15
47
1
1 tbsp peanut butter
94
4
3
8
1 ounce peanuts
166
7
6
14
1 cup Pinto beans
245
15
45
1
1 cup refried beans
237
14
39
3

Nuts
Calories
Protein
Carbs
Fat
1 ounce almonds
169
6
5
15
1 ounce cashews
163
4
9
13
1 ounce hazelnuts
183
4
5
18
1 ounce macadamia nuts
203
2
4
22
1 ounce mixed nuts
168
5
7
15
1 ounce pecans
201
3
4
21
1 ounce walnuts (English)
185
4
4
18
Condiments
Calories
Protein
Carbs
Fat
1 cup couscous (cooked)  
176
6
36
0
1 tbsp jams and preserves
56
0
14
0
1 tbsp ketchup
15
0
4
0
1 tbsp fat-free mayonnaise
11
0
2
0
1 tbsp light mayonnaise
50
0
1
5
1 tbsp regular mayonnaise
57
0
4
5
1 tsp or packet mustard
3
0
0
0
1 tbsp salad dressing
    fat-free Italian
10
0
2
0
1 tbsp salad dressing
oil/vinegar
72
0
0
8
1 tsp sugar
16
0
4
0






1 comment:

Anonymous said...

This is fantastic! The picture is amazing and you've given readers some good things to think about.

Keep the info comming!

Amy N-Gulf Shores, AL