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




Table 2. Vegetables


Nutritional Data - Vegtables
Calories Fat (g) Carb (g) Prot (g) Fiber (g)
Asparagus,
5 pcs – 3oz
25 4 2 2
Broccoli,
1 stalk – 5oz
45 1 8 5 5
Carrot,
7” long – 3oz
45 10 1 3
Cauliflower, 3.5oz 25 5 2 2
Celery, 2 stalks 20 8 1 2
Corn, 1 ear – 5oz 125 2 5 5 4
Cucumber,
1 cup - sliced
15 3 1 1
Garlic, 1 clove 4 1
Green beans,
2 cups
25 5 2 3
Kidney beans,
½ cup
110 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 2
Okra, 3.5oz 33 8 2 3
Onions, med. – 5oz 60 16 1 3
Peas, green –
½ cup
60 13 3 4
Peppers, sweet – 5oz 30 7 1 2
Potato,
med. – 5oz
100 26 4 3
Tomato,
med. – 5oz
35 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 25 2 1
Corn Flakes, 1 cup 100 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 29 2
Total, 1.3 cups 110 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 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 43 4 3
Wild rice, ½ cup 170 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
Chicken breast,
skinless – 4oz
120 2 26
Chicken leg, 4oz 140 7 17
Chicken thigh, 4oz 240 17 19
Chicken wing, 4oz 230 17 19
Egg, 1 large 80 6 1 7
Ham, 4oz 310 20 30
Ham, 4oz 310 20 30
Hot Dog, beef
2oz
160 14 1 7
Lamb, leg – 4oz 280 15 32
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
Sausage, Italian
2oz pork
140 9 2 10
Sausage,
beef – 2oz
210 19 1 8
Sausage, turkey
2oz link
90 5 2 8
Sirloin Steak, 8oz* 230 5 32 15 4
Terriyaki Steak, 8oz* 300 4 53 15 3
Turkey breast, 4oz 190 9 24

* 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 21
Clam, 2oz 130 9 1 11
Crab cake,
deviled – 3oz
180 10 16 18 1
Fish fillets,
breaded – 4oz
260 15 22 6
Lobster, 4oz 110 1 2 23
Mackerel, 4oz 300 20 27
Oyster, 2oz 70 3 3 7
Shrimp, 4oz 120 2 1 23
Trout, 4oz 190 8 28
Tuna, canned 3oz 70 1 16




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
Butter, 1 tbsp 110 12
Butter Buds,
1 tbsp
5 2
Cheddar Cheese, 1oz 110 9 7
Cottage Cheese, 2% - 1cup 100 4 4 13
Cream Cheese,
2 tbsp
60 6 1 1
Ice cream,
choc. – ½ cup
150 8 17 3
Ice cream,
vanilla – ½ cup
150 8 17 3
Monterey Jack Cheese, 3/4oz 80 7 5
Parmesan Cheese, 1oz 90 7 1 6
Provolone Cheese, 1oz 90 7 6
Yogurt, plain – 8oz 160 8 14 9




Table 9. Beverages


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




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
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
KFC –
chicken breast (1)
460 28 19 34
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.  My FitBit app has almost every food that you can imagine which is very helpful.

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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