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Wednesday August 20th, 2008   
  

Quality Food Choices

All sizes are given in chart are for comparison,
they do not necessarily represent a serving size.

    
Caloric content of macronurtients & alcohol
   
   Calories per gram Calories per ounce
Protein 4 113.6
Carbohydrate 4 113.6
Fat 9 255.6
Alcohol 7 198.8
            

    

Protein
 
Food Size Cal Pro Carb Fat Fiber Sodium
chicken breast, cooked, roasted 1oz 46.77 8.79 0 1.01 0 20.97
chicken breast, cooked, roasted 3oz 140.31 26.37 0 3.03 0 62.91
turkey breast, cooked, roasted 1oz 38.27 8.52 0 .20 0 14.74
turkey breast, cooked, roasted 3oz 114.81 25.56 0 0.62 0 44.22
beef, top sirloin, separable lean only, trimmed to ¼“ fat, all grades, cooked, broiled 3oz 165.75 25.81 0 6.12 0 56.10
beef, tenderloin, separable lean only, trimmed to ¼“ fat, all grades, cooked, broiled 3oz 179.35 24.01 0 8.50 0 53.55
pork tenderloin, cooked, roasted 3oz 139.40 23.91 0 4.08 0 47.60
egg white, large, raw 1 16.70 3.51 0.34 0 0 54.77
cod, Atlantic, cooked, dry heat 3oz 89.25 19.40 0 0.73 0 66.30
snapper, cooked, dry heat 3oz 108.80 22.35 0 1.47 0 48.45
flounder, cooked, dry heat 3oz 99.45 20.53 0 1.30 0 89.25
orange roughy, cooked, dry heat 3oz 75.65 16.02 0 .76 0 68.85
salmon, Atlantic, cooked dry heat 3oz 155 21.6 0 6.9 0 48.10
tuna, canned in water, drained solids only 3oz 98.60 21.68 0 .69 0 287.30
scallops, cooked, dry heat 3oz 150 29.5 2 1.2 0 275
shrimp, cooked, moist heat 3oz 84.15 17.77 0 .91 0 190.40
 

Fat

 

Food Size Cal Pro Carb Fat Fiber Sodium
Olive Oil 1 TBSP 119.34 0 0 13.50 0 .005
 

Carbohydrate - Starchy

 

Food Size Cal Pro Carb Fat Fiber Sodium
brown rice, med. grain, cooked 1 Cup 218.40 4.52 45.84 1.61 3.51 1.95
oats, regular slow cook, cooked with water, without salt 1 Cup 145.08 6.08 25.27 2.34 2.97 2.34
cream of wheat, regular, cooked with water, without salt 1 Cup 133.03 3.76 27.61 .50 1.75 4.71
barley, pearled, cooked with water only 1 Cup 193.11 3.54 44.30 .69 5.96 4.71
corn, sweet yellow kernels, boiled, drained 1 Cup 178 5.4 41.2 2 6 28
sweet potato, cooked, baked in skin, without salt 1 Cup 206 3.44 48.54 .22 6 20
kidney beans, cooked, boiled, without salt 1 Cup 224.79 15.34 40.37 .88 11.32 3.54
black beans, cooked, boiled, without salt 1 Cup 227.04 15.23 40.78 .92 14.96 1.72
pinto beans, cooked, boiled without salt 1 Cup 234.27 14.03 43.86 .88 14.70 3.42
lentils, cooked, boiled without salt 1 Cup 229.68 17.86 39.87 .75 15.62 3.96
 

Carbohydrate - Vegetable
Non-Starchy

 

Food Size Cal Pro Carb Fat Fiber Sodium
artichoke, globe, whole boiled 1 Med 60 4.2 13.4 .2 1.5 114
artichoke, globe, hearts only, boiled 1 Cup 84 5.8 18.8 .2 9.08 160
asparagus, cooked, boiled, drained 1 Cup 43.20 4.66 7.60 .54 2.88 19.80
broccoli, chopped, cooked, boiled, without salt, drained 1 Cup 51.52 5.70 9.84 .22 5.52 44.16
cauliflower, cooked, boiled, without salt, drained 1 Cup 28.52 2.28 5.08 .54 3.34 18.60
carrots, raw, chopped 1 Cup 55.04 1.31 12.97 .24 3.84 44.80
carrots, cooked, boiled, without salt, drained 1 Cup 70.20 1.70 16.34 .28 5.14 102.96
celery, raw, diced 1 Cup 19.20 .90 4.38 .16 2.04 104.40
cucumber, raw, peeled, chopped 1 Cup 15.96 .75 3.32 .21 .93 2.66
eggplant, cooked, with no added fat, 1” cubes 1 Cup 27 .8 6.4 .2 2.4 3
green beans, cooked, boiled, without salt, drained 1 Cup 43.75 2.36 9.86 .35 4 3.75
lettuce - Romaine, shredded 1 Cup 7.84 .90 1.32 .11 .95 4.48
mustard greens, boiled, drained, chopped 1 Cup 20 3.2 3 .4 2.8 22
onions, raw, chopped 1 Cup 60.80 1.85 13.80 .25 2.88 4.80
onions, cooked, boiled, without salt, drained 1 Cup 92.40 2.85 21.31 .39 2.94 6.30
onions, green, tops and bulb, raw 1 Cup 32 1.83 7.34 .19 2.60 16
peas, green, cooked, boiled, without salt, drained 1 Cup 134.40 8.57 25.02 .35 8.80 4.80
peppers, Bell, green, raw 1 Cup 40.23 1.32 9.58 .28 2.68 2.98
peppers, Bell, red, raw 1 Cup 40.23 1.32 9.58 .28 2.68 2.98
pumpkin, canned 1 Cup 84 2.8 20.2 .8 7.6 12
spinach, cooked, boiled, without salt, drained 1 Cup 41.40 5.34 6.75 .46 4.32 126
squash, winter varieties (Acorn, butternut etc.) baked or boiled 1 Cup 82 1.7 20.6 .2 2.6 7
tomatoes, red, ripe, raw, chopped 1 Cup 37.80 1.53 8.35 .59 1.98 16.20
turnips, boiled, drained, mashed 1 Cup 42 1.6 11.2 .2 4.6 116
yellow squash (crookneck) cooked, boiled, without salt, drained, sliced 1 Cup 36 1.63 7.75 .55 2.52 1.80
zucchini squash, includes skin, cooked, boiled, without salt, drained, sliced 1 Cup 28.80 1.15 7.07 .09 2.52 5.40
 

Fruit

 

Food Size Cal Pro Carb Fat Fiber Sodium
apple, unpeeled, whole fruit approx. 3 per lb. 1 Med 81 .3 21 .5 3.7 0
apple, unpeeled, sliced 1 Cup 65 .2 16.8 .4 3 0
apricot, with skin, sliced 1 Cup 79 2.3 18.3 .6 4 1.6
banana 1 Med 120 1 28 1 3 0
banana 1 Cup 208 2.4 52.8 1 3.6 1
blackberries 1 Cup 74 1 18.4 .6 7.2 0
blueberries 1 Cup 81 1 20.5 1.2 6.6 18
cantaloupe, cubed 1 Cup 58 1.4 13.4 .4 1.2 14
cherries, sweet, w/pits 1 Cup 104 1.7 24 1.4 3.3 0
grapefruit, 3.75” diameter 1/2 Fruit 46 .6 11.9 .1 .3 1
grapefruit, sections with juice 1 Cup 85 1.1 22.3 .2 .5 2
grapes, Thompson seedless 1 Cup 114 1.1 28.4 .9 1.6 3
honeydew, cubed 1 Cup 59 .8 15.6 .2 1 17
kiwi, without skin 1 Med 46 .8 11.3 .3 2.6 4
mango, peeled, sliced 1 Cup 107 .8 28.1 .5 3 3
nectarine, 2.5” diameter 1 Cup 67 1.3 16 .6 2.2 0
orange, Florida, approx. 2 5/8” diameter 1 Med 69 1.1 17.4 .3 3.6 0
orange, Florida, sections without membrane 1 Cup 85 1.3 21.4 .4 4.4 0
papaya, cubed 1 Cup 55 .9 13.7 .2 2.5 4
peach, with skin, sliced 1 Cup 73 1.2 18.9 .2 2.7 0
pear, with skin, sliced 1 Cup 98 .6 25 .6 4.2 1
pineapple, diced 1 Cup 76 .06 19.2 .7 1.9 2
plum, 2 1/8” diameter 1 Med 36 .5 8.6 .4 1 0