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Nutritional Data

Below are nutritional data tables for many common foods that we eat every day. Incorporate these values into your food log and your fitness plan. Please note that many of these values can vary by the food's serving size, brand, and preparation method. When available, be sure to check the nutritional data from the manufacturer.

Below are 10 tables with the following categories of food:

Table 1: Fruit
Table 2: Vegetables
Table 3: Nuts
Table 4: Cereal
Table 5: Bread, Rice, & Pasta
Table 6: Meat
Table 7: Fish
Table 8: Dairy
Table 9: Beverages
Table 10: Fast Food

Table 1. Fruit

Nutritional Data - Fruit
	Calories	Fat (g)	Carb (g)	Prot (g)	Fiber (g)
Apple, medium	80	0	22	0	5
Apricot, 3 medium	60	1	11	0	1
Banana, medium	110	0	29	1	4
Blueberry, ½ cup	40	0	10	1	2
Cantaloupe, 1 cup	60	1	14	1	1
Cranberry, ½ cup	30	0	7	0	2
Grapes, 1½ cups	90	0	24	1	1
Honeydew Melon, ½cup	60	0	16	1	1
Orange, 5 oz	75	0	20	1	5
Pear (Bartlett – medium)	100	1	25	1	4
Pineapple (4 oz. – 2 slices)	65	0	17	0	1
Raspberry (1 cup)	50	0	17	1	8
Strawberry (8 or 5 oz)	45	0	12	1	4
Watermelon (2 cups or 10 oz)	80	0	27	1	2

Table 2. Vegetables

Nutritional Data - Vegtables
	Calories	Fat (g)	Carb (g)	Prot (g)	Fiber (g)
Asparagus, 5 pcs – 3oz	25	0	4	2	2
Broccoli, 1 stalk – 5oz	45	1	8	5	5
Carrot, 7” long – 3oz	45	0	10	1	3
Cauliflower, 3.5oz	25	0	5	2	2
Celery, 2 stalks	20	0	8	1	2
Corn, 1 ear – 5oz	125	2	5	5	4
Cucumber, 1 cup - sliced	15	0	3	1	1
Garlic, 1 clove	4	0	1	0	0
Green beans, 2 cups	25	0	5	2	3
Kidney beans, ½ cup	110	0	20	7	8
Lentils, 1 cup - dry	200	3	34	12	9
Lettuce, 1 head - iceburg	70	1	11	5	8
Lima beans, ½ cup	90	1	16	5	4
Mushrooms, ½ cup - sliced	20	3	0	2	0
Okra, 3.5oz	33	0	8	2	3
Onions, med. – 5oz	60	0	16	1	3
Peas, green – ½ cup	60	0	13	3	4
Peppers, sweet – 5oz	30	0	7	1	2
Potato, med. – 5oz	100	0	26	4	3
Tomato, med. – 5oz	35	0	7	1	1

Table 3. Nuts

Nutritional Data - Nuts
	Calories	Fat (g)	Carb (g)	Prot (g)	Fiber (g)
Almonds, 1oz	170	15	5	6	3
Cashews, 1oz	170	13	8	5	1
Hazelnuts, 1oz	180	18	4	4	2
Macadamia, 1oz	200	21	4	2	3
Peanuts, 1oz	170	14	6	7	2
Pecans, 1oz	200	20	4	3	2
Pistachios, shelled – ¼ cup	180	14	9	6	3
Walnut, 1oz	210	20	6	5	2

Table 4. Cereals

Nutritional Data – Hot & Cold Cereals
	Calories	Fat (g)	Carb (g)	Prot (g)	Fiber (g)
All Bran, ½ cup	80	1	23	4	10
Cheerios, 1 cup	110	1	24	3	3
Cocoa Puffs, 1 cup	120	2	26	1	3
Corn Chex, 1 cup	110	0	25	2	1
Corn Flakes, 1 cup	100	0	24	2	1
Froot Loops, 1 cup	120	1	28	1	1
Frosted Mini-Wheats, ¾ cup	180	1	43	4	5
Grape Nuts, ½ cup	200	1	47	7	6
Honey Buches of Oats, ¾ cup	120	2	25	2	2
Honey Comb, 1 cup	110	1	26	2	1
Kix, 1.3 cups	120	1	25	2	1
Lucky Charms, 1 cup	120	2	25	2	1
Oat Bran, ½ cup uncooked	150	3	27	7	7
Oatmeal, ½ cup uncooked	150	3	27	5	4
Raisin Bran, 1 cup	140	1	34	4	5
Rice Krispies, 1.25 cups	120	0	29	2	0
Total, 1.3 cups	110	0	23	2	1
Trix, 1 cup	120	1	26	1	1
Waffle Crisp, 1 cup	120	3	25	2	1

Table 5. Bread, rice, and pasta

Nutritional Data - Bread, Rice & Pasta
	Calories	Fat (g)	Carb (g)	Prot (g)	Fiber (g)
7-grain bread, 1 slice	90	1	18	6	3
Brown Rice, ½ cup	150	1	33	4	2
French bread, 1 slice	80	1	14	2	1
Italian bread, 1 slice	90	1	18	6	3
Pancakes, 3 med.	200	4	37	6	1
Pasta, all types 2 oz	200	1	41	7	1
Pita bread, wheat 1-pocket	140	0	31	6	3
Pita bread, white 1-pocket	160	2	32	5	2
Pumpernickel, 1 slice	80	1	16	2	1
Rye bread, 1 slice	120	2	21	4	1
Waffles, 2 med.	200	7	30	4	1
Wheat bread, 1 slice	120	2	21	3	1
White bread, 1 slice	110	1	40	3	1
White rice, ½ cup	190	0	43	4	3
Wild rice, ½ cup	170	0	25	6	2

Table 6. Meat

Nutritional Data - Meat
	Calories	Fat (g)	Carb (g)	Prot (g)	Fiber (g)
Beef jerky, 1oz	80	2	3	12	1
Chicken breast, boneless – 4oz	150	3	2	29	0
Chicken breast, skinless – 4oz	120	2	0	26	0
Chicken leg, 4oz	140	7	0	17	0
Chicken thigh, 4oz	240	17	0	19	0
Chicken wing, 4oz	230	17	0	19	0
Egg, 1 large	80	6	1	7	0
Ham, 4oz	310	20	0	30	0
Ham, 4oz	310	20	0	30	0
Hot Dog, beef 2oz	160	14	1	7	0
Lamb, leg – 4oz	280	15	0	32	0
Pepper Steak, 10oz*	230	5	32	15	4
Portabella Steak, 9oz*	200	5	25	14	2
Salisbury Steak, 8oz*	290	16	22	12	2
Sausage, pork patty –2oz	290	23	1	7	0
Sausage, Italian 2oz pork	140	9	2	10	0
Sausage, beef – 2oz	210	19	1	8	0
Sausage, turkey 2oz link	90	5	2	8	0
Sirloin Steak, 8oz*	230	5	32	15	4
Terriyaki Steak, 8oz*	300	4	53	15	3
Turkey breast, 4oz	190	9	0	24	0

* Note: Selected foods include a gravy / sauce

Table 7. Fish

Nutritional Data - Fish
	Calories	Fat (g)	Carb (g)	Prot (g)	Fiber (g)
Alaskan Crab, 4oz	95	1	0	21	0
Clam, 2oz	130	9	1	11	0
Crab cake, deviled – 3oz	180	10	16	18	1
Fish fillets, breaded – 4oz	260	15	22	6	0
Lobster, 4oz	110	1	2	23	0
Mackerel, 4oz	300	20	0	27	0
Oyster, 2oz	70	3	3	7	0
Shrimp, 4oz	120	2	1	23	0
Trout, 4oz	190	8	0	28	0
Tuna, canned 3oz	70	1	0	16	0

Table 8. Dairy

Nutritional Data - Dairy
	Calories	Fat (g)	Carb (g)	Prot (g)	Fiber (g)
American Cheese, 1 slice – ¾ oz	70	5	2	4	0
Butter, 1 tbsp	110	12	0	0	0
Butter Buds, 1 tbsp	5	0	2	0	0
Cheddar Cheese, 1oz	110	9	0	7	0
Cottage Cheese, 2% - 1cup	100	4	4	13	0
Cream Cheese, 2 tbsp	60	6	1	1	0
Ice cream, choc. – ½ cup	150	8	17	3	0
Ice cream, vanilla – ½ cup	150	8	17	3	0
Monterey Jack Cheese, 3/4oz	80	7	0	5	0
Parmesan Cheese, 1oz	90	7	1	6	0
Provolone Cheese, 1oz	90	7	0	6	0
Yogurt, plain – 8oz	160	8	14	9	0

Table 9. Beverages

Nutritional Data - Beverages
	Calories	Fat (g)	Carb (g)	Prot (g)	Fiber (g)
7up, 8oz	110	0	28	0	0
Budweiser, 12oz	143	0	11	0	0
Bud Light, 12oz	95	0	6	0	0
Caffe Mocha, 12 oz	230	6	42	6	0
Coke, 8oz	100	0	27	0	0
Gatorade, 8oz	50	0	14	0	0
Ginger Ale, 8oz	120	0	33	0	0
Hot chocolate, 12 oz	270	12	33	12	1
Iced tea, sweet 8oz	100	0	25	0	0
Lemonade, 8oz	120	0	30	0	0
Milk, whole 8oz	160	8	12	8	0
Milk, 1% fat 8oz	100	3	12	8	0
Milk, skim – 8oz	90	0	13	10	0
Orange Juice, 8oz	110	0	24	3	1
Pepsi, 8oz	150	0	41	0	0
Root beer, 8oz	110	0	28	0	0
V8, 12oz	50	0	11	2	2
Wine, red 4oz	75	0	2	0	0
Wine cooler, 12 oz	220	0	34	0	0

Table 10. Fast Foods

Nutritional Data - Fast Food
	Calories	Fat (g)	Carb (g)	Prot (g)	Fiber (g)
McD – Big Mac	560	30	46	25	3
McD – 6pc nuggets	250	15	15	15	0
McD – Chicken McGrill	400	16	38	27	3
McD – Filet-O-Fish	400	18	42	14	1
KFC – chicken strips (3)	400	24	17	29	0
KFC – chicken breast (1)	460	28	19	34	0
KFC – chicken wings (6)	540	33	12	25	1
BK – Double Whopper with cheese	1060	69	53	56	4
BK – Chicken Whopper	570	25	48	38	4
BK – 6 pc tenders	250	14	15	16	1
BK – french fries, king size	600	30	76	7	6
Pizza Hut, cheese pizza - 1 slice	270	12	29	11	2
Pizza Hut, Personal pan pizza, 6”	640	28	72	28	3
Subway, 6” Ital. BMT	450	21	47	23	4
Subway, club - 6”	320	6	47	24	4
Taco Bell beef burrito	470	19	52	22	5
Taco Bell 'Stuft' burrito	720	33	79	27	7
Wendy’s – Big Bacon Classic	580	29	46	35	3
Carl’s Jr. - Six Dollar Burger	1000	62	72	39	6

The above nutritional data includes a small listing of foods that you may come across in your daily eating. For a list of nutritional data including more than 45,000 items, click on the preceeding link.

Reading, understanding, and monitoring the nutritional data of the foods you eat is an important part of any good fitness plan. Monitoring the calories we eat (input) is just as important as tracking the calories we burn through exercise (output).

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