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