Nutritional Values Quick Reference Chart

Lean Proteins

Fruit

Food Item

Qty

Calories

Protein

Carbs

Fat

Food Item

Qty

Cal

Protein

Carbs

Fat

Chicken Breast, skinless

4 oz

196

35.1

0

5.1

Apples

1

81

0.3

21.1

0.5

Turkey Breast, skinless

4 oz

178

33.9

0

3.7

Banana

1

105

1.2

26.7

0.6

Beef, ground extra lean

4 oz

265

21.1

0

19.3

Canteloupe

1/2

94

2.3

22.3

0.7

Beef, top sirloin

4 oz

229

34.4

0

9.1

Grapefruit

1/2

46

0.6

11.9

0.1

Beef, top Round

4 oz

214

35.9

0

6.7

Grapes (seedless)

10

36

0.3

8.9

0.3

Tuna, water packed

4 oz

120

26

0

1.0

Jelly, all fruit (no sugar)

2 tbsp

80

0

20

0

Salmon, Atlantic

4 oz

206

28.8

0

9.2

Nectarine

1

67

1.3

16

0.6

Swordfish

4 oz

176

28.8

0

5.8

Peach

1

37

0.6

9.7

0.1

Cod

4 oz

119

25.9

0

1.0

Pear

1

98

0.7

25.1

0.7

Lobster

4 oz

111

23.2

1.5

0.7

Plum

1

36

0.5

8.6

0.4

Shrimp

4 oz

120

23

1

2.0

Orange

1

65

1.4

16.3

0.1

Protein Powder, Whey

2 scoops

180

35

4

3.0

Orange Juice

8 fl oz.

110

0.5

27

0

Egg whites

6

102

21

1.8

0.0

Raisins

1/4 cup

130

1.0

31

0.5

Egg, whole

1

75

6.3

0.6

5.0

Raspberries

1 cup

62

1.2

14.2

0.6

Turkey, Grnd, extra lean

4 oz

120

28

0

1.0

Strawberries

1 cup

46

1.0

10.4

0.6

Watermelon (diced)

1 cup

50

1.0

3.6

0.2

CompLex Carbs (StARcHy)

CompLex Carbs (Fibrous)

Food Item

Qty

Calories

Protein

Carbs

Fat

Food Item

Qty

Calories

Protein

Carbs

Fat

Bagel, plain, whole wheat

1

150

6

33

1

Asparagus

10 spears

40

4

6

0

Bread, whole wheat

1 slice

80

2.5

14

1

Broccoli

1 cup

46

4.6

8.6

0.4

Bread, rye

1 slice

80

3

16

1

brussel sprouts, boiled

1 cup

60

4

11.6

0.4

Potato, white

1 lg (8oz)

210

4.4

49

0.2

Cauliflower

1 cup

60

4.8

13.6

0.8

Potato, sweet

4 oz

136

2.1

31.6

0.4

Carrots

1

31

0.8

7.3

0.1

Oatmeal, old-fashioned

1/3 c unckd

100

5

16

2

Collard Greens

2 cups

36

1.6

8

0.4

Cream of Rice

1/4 c unckd

170

3

38

0

Corn

1/2 cup

89

2.7

20.6

1.1

Cream of Wheat

1 oz/1 pckt

100

3

21

1

Cucumber

1 cup

16

0.6

3

0.2

Lentils

1/2 c ckd

115

9

20

0

Green Pepper

1 cup

24

0

6

0

Black eye peas

1/2 c boild

99

6.6

17.7

0.4

Green Beans

6 oz

50

2

12

0

Pita, Whole wheat

1

170

6

35

2

Kale

2 cups

56

4

11.6

0.8

Beans, Kidney

1/3 c ckd

75

5.1

13.5

0.3

Lettuce

2 cups

20

0

6

0

Pasta, whole grain spelt

1 oz (dry)

95

4

20

0.7

Onion

1 cup

54

2

12

0

Pasta, whole wheat

1 oz (dry)

105

4.5

20

1

Mushrooms

1 cup ckd

42

3.4

8

0.8

Rice, Brown, "success"

1 c cooked

150

4

40

0

Salsa

4 tbsp

16

0

4

0

Rice, Wild

1 c cooked

166

6.5

35

0.6

Spinach

1 cup ckd

42

5.4

6.8

0.4

Shredded Wheat

1 cup

144

3.6

33.4

1.4

Peas

1/2 cup

57

4

10

0

Kashi cereal

3/4 cup

120

8

28

1

Tomato

1 med

24

1

5

0

Yam

6 oz

180

4

41

0.2

Dairy Products

Fats

Food Item

Qty

Calories

Protein

Carbs

Fat

Food Item

Qty

Calories

Protein

Carbs

Fat

Milk, skim

1 cup

90

8

12

1

Olive Oil

1 tbsp

120

0

0

13.6

milk, 1% lowfat

1 cup

100

8

11

2

Canola Oil

1 tbsp

120

0

0

14

cheese, American, nonfat

2 slices

80

12

6

0

Sunflower Oil

1 tbsp

120

0

0

14

cheese, American, lowfat

1.5 slices

105

9

3

6

Safflower Oil

1 tbsp

120

0

0

14

cottage cheese, 1% lowfat

5 oz

100

17.5

5

1.3

Flaxseed Oil

1 tbsp

130

0

0

14

cottage cheese, nonfat

5 oz

100

16.2

7.5

0

Peanuts

1/2 cup

428

17.3

15.7

36.3

cream cheese, nonfat

3 oz

90

16

6

3

Peanut Butter, natural

1 tbsp

100

3.5

3.5

8

sour cream, non fat

2 tbsp

20

2.5

2.5

0

Cashews

1/2 cup

394

10.5

22.4

31.7

Yogurt, 1% lowfat

8 oz (1)

250

9

50

2

Udo's essential oil blend

1 tbsp

134

0

0

14.2

Yogurt, nonfat

8 ox (1)

100

8

17

0

Salad Dress., Italian

1 tbsp

82

0

2

9

Yogurt, frozen, nonfat

1 cup

160

8

38

0

Salad Dress., Bals vingr

t bsp

75

0

0.5

8

Salad Dress., light Italian

3 tbsp

12

0

3

0

Number of Fat Grams Allowable Daily For 10%, 15%, & 20% Fat Diets at Selected Caloric Intakes

Calories

10% (very low fat)

15% (low fat)

20% (moderate fat)

1200

13.3

16.6

26.6

1300

1 4.4

21.6

28.8

1400

15.5

23.6

31.1

1500

16.6

25.0

33.3

1600

17.7

26.6

35.5

1700

18.8

28.3

37.7

1800

20.0

30.0

40.0

1900

21.1

31.6

42.2

2000

22.2

33.3

44.4

21 00

23.3

35.0

46.6

2200

24.4

36.6

48.8

2300

25.5

38.3

51.1

2400

26.6

40.0

53.3

2500

27.7

41.6

55.5

2600

28.8

43.3

57.7

2700

30.0

45.0

60.0

2800

31.1

46.6

62.2

2900

32.2

48.3

64.4

3000

33.3

50.0

66.6

31 00

34.4

51.6

68.8

3200

35.5

53.3

71.1

3300

36.6

55.0

73.3

3400

37.7

56.6

75.5

3500

38.8

58.3

77.7

3600

40.0

60.0

80.0

3700

41.1

61.6

82.2

3800

42.2

63.3

84.4

3900

43.3

65.0

86.6

4000

44.4

66.6

88.8

41 00

45.5

68.3

91.1

4200

46.6

70.0

93.3

4300

47.7

71.6

95.5

4400

48.8

73.3

97.7

4500

50.0

75.0

100.0

4600

51.1

76.6

102.2

4700

52.2

78.3

104.4

4800

53.3

80.0

106.6

4900

54.4

81.6

108.8

5000

55.5

83.3

111.1

Grams of Protein Daily For 25% - 50% Protein Diets at Selected Caloric Intakes

Calories

1200 1300 1400 1500 1600 1700 1800 1900 2000 2100 2200 2300 2400 2500 2600 2700 2800 2900 3000 3100 3200 3300 3400 3500 3600 3700 3800 3900 4000 4100 4200 4300 4400 4500 4600 4700 4800 4900 5000

75 81 75 87 1 00 1 06 112 119 1 25 1 31 1 37 1 43 1 50 1 56 1 62 1 69 1 75 1 81 1 87 1 94 200 206 212 219 225 231 237 243 250 256 262 269 275 281 287 294 300 306 312

90 97 1 05 112 1 20 1 27 1 35 1 42 1 50 1 57 1 65 1 72 1 80 1 87 1 95 202 210 217 225 232 240 247 255 262 270 277 285 292 300 307 315 322 330 337 345 352 360 367 365

1 05 114 1 22 1 31 1 40 1 49 1 57 1 66 1 75 1 83 1 92 201 210 221 227 236 245 254 262 271 280 289 297 306 315 324 332 341 350 359 367 376 385 394 402 411 420 429 437

1 20 1 30 1 40 1 50 1 60 1 70 1 80 1 90 200 210 220 230 240 250 260 270 280 290 300 310 320 330 340 350 360 370 380 390 400 410 420 430 440 450 460 470 480 490 500

1 32 1 46 1 57 1 69 1 80 1 91 202 214 225 236 247 259 270 281 292 304 315 326 337 349 360 371 382 394 405 416 427 439 450 461 472 484 495 506 517 529 540 551 562

1 50 1 62 1 75 1 87 200 212 225 237 250 262 275 287 300 312 325 337 350 362 375 387 400 412 425 437 450 462 475 487 500 512 525 537 550 562 575 587 600 612 625

Grams of Carbs Daily For 25% - 55% Carb Diets

at Selected Caloric Intakes

Calories

25%

30%

35%

40%

45%

50%

55%

1200

75

90

1 05

1 20

1 32

1 50

1 65

1300

81

97

114

1 30

1 46

1 62

179

1400

75

1 05

1 22

1 40

1 57

175

1 92

1500

87

112

1 31

1 50

1 69

1 87

206

1600

1 00

1 20

1 40

1 60

1 80

200

220

1700

1 06

1 27

1 49

170

1 91

21 2

234

1800

112

1 35

1 57

1 80

202

225

247

1900

119

1 42

1 66

1 90

21 4

237

261

2000

1 25

1 50

175

200

225

250

275

21 00

1 31

1 57

1 83

21 0

236

262

289

2200

1 37

1 65

1 92

220

247

275

302

2300

1 43

172

201

230

259

287

31 6

2400

1 50

1 80

21 0

240

270

300

330

2500

1 56

1 87

221

250

281

31 2

344

2600

1 62

1 95

227

260

292

325

357

2700

1 69

202

236

270

304

337

371

2800

175

21 0

245

280

31 5

350

385

2900

1 81

21 7

254

290

326

362

399

3000

1 87

225

262

300

337

375

41 2

31 00

1 94

232

271

31 0

349

387

426

3200

200

240

280

320

360

400

440

3300

206

247

289

330

371

41 2

454

3400

21 2

255

297

340

382

425

467

3500

21 9

262

306

350

394

437

481

3600

225

270

31 5

360

405

450

495

3700

231

277

324

370

41 6

462

509

3800

237

285

332

380

427

475

522

3900

243

292

341

390

439

487

536

4000

250

300

350

400

450

500

550

41 00

256

307

359

41 0

461

51 2

564

4200

262

31 5

367

420

472

525

577

4300

269

322

376

430

484

537

591

4400

275

330

385

440

495

550

605

4500

281

337

394

450

506

562

61 9

4600

287

345

402

460

51 7

575

632

4700

294

352

41 1

470

529

587

646

4800

300

360

420

480

540

600

660

4900

306

367

429

490

551

61 2

673

5000

31 2

365

437

500

562

625

687

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