Food Composition Quick Reference Guide

Food Information
3 ounces of meat is about the size and thickness of a deck of playing cards.
A medium piece of fruit is about the size of a tennis ball.
1 ounce of cheese is about the size of 4 stacked dice.
1 cup of a vegetable is about the size of your fist.
1 teaspoon is about the size of your thumb.
1 ounce of nuts or seeds is one handful.
Food Amount Carb g Protein g Fat g Calories
POULTRY, MEAT & SEAFOOD
Chicken breast, grilled/broiled 4 oz 0 26 3 130
Deli turkey breast 4 oz 3 22 0 100
Turkey breast, grilled/broiled 4 oz 0 22 8 160
Deli roast beef 4 oz 1 20 4 120
Sirloin steak, broiled/grilled 4 oz 0 34 10 225
Hamburger patty 4 oz 0 22 8 160
Veggie burger 2.5 oz 5 14 4 110
Deli lean ham 4 oz 4 21 2 120
Pork chop, broiled 4 oz 0 34 10 225
Rainbow trout, broiled/grilled 4 oz 0 28 9 190
Salmon, broiled/grilled 4 oz 0 27 14 235
Shrimp, boiled/grilled 4 oz 0 24 2 115
Tuna, packed in water 3 oz 0 20 3 105
DAIRY, EGGS & CHEESE
Cottage cheese – 2% fat 1/2 cup 4 12 3 90
Plain yogurt, nonfat 8 oz 17 8 0 100
Plain yogurt, whole milk 8 oz 13 9 9 170
Sour cream, regular 2 tbsp 1 1 5 45
Cream cheese, regular 2 tbsp 1 2 10 100
Whole milk 8 fl oz 12 8 8 150
2% milk 8 fl oz 12 8 5 125
Egg 1 large 1 6 5 75
Mozzarella string cheese 1 stick 1 6 7 90
Muenster/provolone cheese 1 oz 0 7 8 100
Cheddar cheese 1 oz 0 7 10 120
Swiss cheese 1 oz 0 7 9 110
American cheese 1 slice 0 4 4 50
FRUITS
Apple, whole 1 med 20 0 0 80
Banana 1 med 26 1 0 110
Blueberries 1/2 cup 10 1 0 45
Cantaloupe 1 cup 13 1 0 55
Grapefruit 1/2 med 15 0 0 60
Grapes 1 1/2 cup 22 1 0 90
Honey dew 1 cup 15 0 0 60
Orange juice 1 med 22 2 0 95
Peach 1 med 10 0 0 40
Pear 1 med 25 0 0 100
Pineapple, fresh 1 cup 19 1 0 80
Plum 1 med 10 1 0 40
Raisins 1/4 cup 31 1 0 130
Raspberries 1 cup 14 1 0 60
Strawberries 8 med 11 1 0 45
Watermelon 1/2 cup 6 0 0 25
VEGETABLES
Asparagus (5) 1/2 cup 4 2 0 25
Avocado 1/2 med 7 2 14 160
Beans, garbanzo 1/2 cup 27 6 1 140
Black beans 1/2 cup 19 6 0 100
Broccoli, cooked 1 cup 8 3 0 45
Broccoli, raw 1 cup 7 2 0 35
Cabbage, raw, shredded 1 cup 4 1 0 20
Carrots, baby, raw 10 med 9 1 0 40
Carrots, sliced, cooked 1 cup 11 2 0 50
Cauliflower, cooked 1 cup 7 2 0 35
Cauliflower, raw 1 cup 5 1 0 25
Celery, raw 2 stalks 2 0 0 10
Corn, whole kernel 1/2 cup 15 2 1 75
Cucumber, sliced 1/2 cup 1 1 0 10
Eggplant 2/3 cup 4 1 0 20
Green beans, cut 1/2 cup 5 1 0 25
Mixed greens 2 cups 3 1 0 15
Peas, green, cooked 1/2 cup 13 4 0 70
Pepper, bell, diced 1/2 cup 2 0 0 10
Potato, baked with skin 1 med 51 4 0 220
Potato, mashed 1/2 cup 17 1 1 80
Potato, sweet, baked with skin 1 med 28 2 0 120
Potato, sweet, mashed 1/2 cup 24 2 0 105
Red beans/kidney beans 1/2 cup 19 6 0 100
Refried beans 1/2 cup 20 6 2 120
Spinach, cooked 1/2 cup 3 2 0 20
Spinach, fresh 1 1/2 cups 1 1 0 10
Squash, summer, raw 1/2 cup 2 1 0 10
Squash, summer, cooked 1 cup 7 1 0 30
Squash, winter, cooked 1 cup 18 2 0 80
Tomato 1/2 med 3 1 0 15
GRAINS AND STARCHES
All Bran Cereal 1/2 cup 23 4 1 80
Akmak crackers 5 crackers 20 5 2 115
Brown rice, cooked 1 cup 44 5 2 215
Cheerios 1 cup 21 2 2 110
Keebler Multigrain Bistro Crackers 2 pieces 11 1 3 75
Melba Toast 3 pieces 10 1 4 80
Oatmeal, cooked 1 cup 24 6 2 140
Pancakes 3 4″ cakes 42 6 3 220
Ritz crackers, whole wheat 5 crackers 11 1 3 70
Rye Krisp crackers 2 pieces 10 1 2 60
Shredded Wheat cereal 3 biscuits 34 1 1 150
Tempeh 1/2 cup 8 16 8 170
Tofu (extra firm) 3 oz 2 9 5 90
Whole wheat bread 1 slice 14 2 1 75
Whole wheat pasta 1 cup 37 5 1 175
Whole wheat pita bread 1 piece 27 4 2 140
Whole wheat tortilla, 8″ 1 piece 26 4 2 140
NUTS
Almonds, roasted 1 oz 5 6 15 180
Cashews, roasted 1 oz 9 4 13 170
Peanut butter 2 tbsp 6 8 15 190
Peanuts, dry roasted 1 oz 5 6 13 160
Pistachios, in shells 2 oz 7 6 13 170
FATS
Butter 1 tbsp 0 0 11 100
Mayonnaise 1 tbsp 0 0 11 100
Olive oil 1 tbsp 0 0 13 120
Salad dressing, light 2 tbsp 7 0 5 70
Salad dressing, regular 2 tbsp 1 0 16 150
Canola or vegetable oil 1 tbsp 0 0 13 120
BEVERAGES
Apple juice 8 fl oz 28 0 0 110
Coffee 6 fl oz 1 0 0 5
Grape juice 8 fl oz 31 1 0 130
Orange juice 8 fl oz 27 0 0 110
Diet soda 12 fl oz 0 0 0 0
Regular soda 12 fl oz 40 0 0 160
Tea, sweetened 8 fl oz 25 0 0 100
Tea, unsweetened 8 fl oz 0 0 0 0
Water 8 fl oz 0 0 0 0