Nut Calories and Macro-Nutrients

Nut

Serving

Calories Kilojoules Carbs Protein Fat

(g)
(g)
(g)

Almonds

raw, unblanched, 1/2 cup,

2.5oz

410

1715

14.0

15.1 35.9

Brazil nuts

1/2 cup, shelled (16 kernels),

2.5oz

401

1677

8.7

10.2 47.1

Cashews

1/2 cup dry-roasted, 2.4oz

390

1631

22.2

10.4 31.5

Chestnuts

15-18 nuts, 2.5oz

139

581

31.4

1.1

Coconut meat

1/2 medium coconut (4.5"

diameter, 7 oz)

704

2943

30.2

6.6 66.7

Hazelnuts
(filberts)

1/2 cup shelled, 2.5oz

446

1864

11.9

10.6 43.2

Macadamia nuts 1/2 cup, 2.3oz

467

1951

9.0

5.1 49.3

Peanuts

1/2 cup raw, 2.5oz

403

1683

11.4

18.3 34.9

Pecans

1/2 cup, halves, 2.4oz

373

1560

7.5

4.9 38.9

Pistachios

1/2 cup shelled, 2oz

317

1327

16.0

11.7 25.3

Walnuts
(english)

42 halves, 2.5oz

464

1940

9.7

10.8 46.3

0.9

Peanut Butter and Almond Butter Calories

Nut

Serving Calories Kilojoules Carbs Protein Fat

(g)
(g)
(g)

Peanut Butter (smooth, no added

salt)

1 Tbsp

Peanut Butter (smooth, no added

salt)

1/2 cup

Almond Butter

1 Tbsp

Almond Butter

1/2 cup

95

396

3.1

765

3197

24.8

89

370

3.0

791

3306

26.5

4.0

32.5 65.8
2.1

8.3

18.8 73.8

Fruit

Serving

Calories

Carbs Protein Fat

(g)
(g)
(g)

Apple

raw, with skin, 100g = 1 small

52 (218 kj)

13.8

0.3

0.2

Apricot

raw, with skin, 100g = 3 apricots

48 (201 kj)

11.1

1.0

0.4

Avocado

raw, no skin, 100g

160 (670 kj)

8.5

8.2

2.0 14.7

Fruit

Serving

Calories

Carbs Protein Fat

(g)
(g)
(g)

Banana

1 medium

94 (393 kj)

21.7

1.1

0.3

Boysenberries raw, 1 cup

75 (312 kj)

18.4

1.0

0.6

Blueberries

raw, 1 cup

81 (339 kj)

20.5

1.7

0.6

Dates

1 cup, pitted, chopped

490 (2047
kj)

130.8

3.6

0.7

Grapefruit

1 medium

82 (343 kj)

20.5

1.5

0.3

Grapes

1 cup, seedless, red or green

114 (475 kj)

28.3

1.0

1.0

Kiwi fruit

1 medium, 2.7oz, no skin

46 (194 kj)

11.2

0.8

0.3

Lemon

1 medium, 2oz

17 (70 kj)

5.4

0.6

0.2

Melon

Cantaloupe, 1 medium wedge,

2.4oz

24 (101 kj)

5.7

0.6

0.2

Nectarine

1 medium

67 (279 kj)

15.9

1.2

0.5

Oranges

1 large, 6.5oz

86 (361 kj)

21.5

1.7

0.2

Peaches

1 medium, 3.5oz

42 (176 kj)

10.8

0.7

0.0

Pear

1 medium, 5.8oz

98 (410 kj)

25.1

0.7

0.7

Pineapple

1 cup, diced, 5.5oz

76 (318 kj)

19.2

0.6

0.6

Plums

1 medium, 2.3oz

36 (152 kj)

8.6

0.5

0.4

Raspberries

1 cup, 4.3oz

60 (252 kj)

14.1

1.2

0.6

Strawberries

1 cup, halves, 5.4oz

46 (190 kj)

10.6

0.9

0.5

Watermelon

1 wedge, 10oz

92 (383 kj)

20.6

1.7

1.1

Serving

Calories

Carbs Protein Fat

(g)
(g)
(g)

Whole Milk

1 cup

146 (611 kj)

11

Milk - Reduced Fat (2%)

1 cup

122 (510 kj)

11

Milk - Low Fat (1%)

1 cup

102 (427 kj)

12

Milk - Non Fat

1 cup

83 (347 kj)

12

Cream (light whipping)

1 cup (whipped)

350 (1464 kj)

37

Cream (heavy whipping)

1 cup (whipped)

414 (1732 kj)

44

Cottage Cheese - Low Fat (1%)

1 cup

163 (682 kj)

28

Cottage Cheese - Low Fat (2%)

1 cup

203 (849 kj)

31

Serving

Calories

Carbs Protein Fat

(g)
(g)
(g)

Cheese - Cheddar

1 slice (28g)

113 (474 kj)

Cheese - Colby

1 slice (28g)

110 (460 kj)

Feta Cheese

1 wedge (38g)

100 (418 kj)

Camembert Cheese

1 wedge (38g)

114 (477 kj)

Brie Cheese

1 ounce (28g)

94 (393 kj)

Vegetable Calories and Macro-Nutrients

Vegetable

Serving

Asparagus

raw, 4 medium spears,

2oz

Beans, Kidney

Calories Kilojoules Carbs Protein Fat

(g)
(g)
(g)
11

48

2.2

1.3 0.1

boiled, 1/2 cup, 3oz

108

451

19.4

7.2 0.4

Brocolli

1 cup chopped, 3oz

35

146

5.6

2.4 0.3

Cabbage

1 cup shredded, 5oz

41

172

9.8

2.1 0.1

Carrots

1 cup chopped

52

219

12.3

1.3 0.3

Cauliflower

1 cup chopped, 3.5oz

23

95

4.1

1.8 0.4

Celery

1 cup chopped, 3.5oz

14

58

3.6

0.7 0.2

Corn (kernels)

1/2 cup kernels, 3.5oz

354

1479

82.3

10.8 4.3

Corn on cob

1 large ear, 5.5oz

140

588

33.3

4.7 1.1

Cucumber

1/2 cup slices (with

skin), 2oz

28

1.3

0.3 0.1

Lentils

1/2 cup boiled, 3.5oz

115

480

19.9

8.9 0.4

Lettuce (iceberg)

1 cup shredded, 1.9oz

35

1.7

0.5 0.1

Mushrooms

1/2 cup pieces, 2.5oz

20

83

3.8

1.4 0.4

Onion

1/2 cup chopped, 3oz

36

150

8.6

0.8 0.1

Peas

1/4 cup, 1.5oz

36

151

6.7

2.3 0.1

Peppers (bell or
sweet)

1 cup sliced, 3.2oz

18

77

4.2

0.8 0.2

Potatoes

1 potato, baked with

skin, 7oz

255

1065

58.1

7.0 0.4

Vegetable

Serving

Calories Kilojoules Carbs Protein Fat

(g)
(g)
(g)

Pumpkin

1/2 cup mashed, 4oz

23

95

5.6

0.8 0.1

Spinach

1/2 cup, 3oz

20

82

3.2

2.6 0.3

Sweet potato

1 cup, baked, with

skin, 7oz

180

752

41.4

4.0 0.4

Tomato

1 tomato, raw, 2.2oz

11

47

2.4

0.6 0.1

Beef Calories and Nutrients

Per 100 grams (3.5 ounces) of meat

Cut

Calories

Kj

Protein Total
(g)
Fat
(g)

Sat. Fat
(g)

Cholesterol
(mg)

Beef (top sirloin,

separable lean and fat,
trimmed to 1/8" fat,
choice, pan-fried)

313

1310

28.77

21.06

8.18

98

Beef (chuck, clod steak,

separable lean and fat,
trimmed to 1/4" fat, all
grades, braised)

272

1137

26.19

17.73

6.699

94

Beef (ground, 95% lean

meat / 5% fat, crumbles,
pan-browned)

193

807

29.17

1.34

3.441

89

Beef (ground, 95% lean

meat / 5% fat, patty,
pan-broiled)

164

685

25.8

5.94

2.698

76

Beef (round, tip round,

separable lean only,
trimmed to 0" fat, choice,
roasted)

176

737

27.68

6.42

2.288

91

See the full range of beef cuts.

Lamb Calories
Per 100 grams (3.5 ounces) of meat

Cut

Calories

Kj

Protein Total
(g)
Fat
(g)

Sat. Fat
(g)

Cholesterol
(mg)

Lamb (New Zealand

exported, frozen, leg,
whole (shank and sirloin),
separable lean and fat,
roasted)

246

1029

24.81

15.56

7.61

101

Lamb (USA domestic,

leg, whole (shank and
sirloin), separable lean
and fat, trimmed to 1/8"
fat, choice, roasted)

242

1013

26.2

14.42

5.92

92

Lamb (Australian
exported, fresh, leg,
whole (shank and sirloin),
separable lean only,
trimmed to 1/8" fat,
roasted)

190

795

27.31

8.1

3.297

89

Lamb (Australian
exported, fresh, leg,
sirloin chops, boneless,
separable lean only,
trimmed to 1/8" fat,
broiled)

188

787

27.63

7.8

3.159

85

See all Lamb, Veal, and Game Meats.

Pork Calories
Per 100 grams (3.5 ounces) of meat

Cut

Calories

Kj

Protein Total
(g)
Fat
(g)

Sat. Fat
(g)

Cholesterol
(mg)

Pork (cured, bacon,

broiled, pan-fried or
roasted)

541

2262

37.04

41.78

13.739

110

Pork (fresh, leg (ham),

rump half, separable lean
and fat, roasted)

252

1054

28.88

14.28

5.25

96

Pork (fresh, loin, top loin

(chops), boneless,
separable lean only, panfried)

225

941

30.48

10.5

Egg Calories and Macro-Nutrients

Serving

Calories

Carbs Protein Fat

(g)
(g)
(g)

Egg

1 large egg (1.76oz)

78 (324 kj)

0.6

6.3

5.3

Hard Boiled Egg

1 large egg (1.76oz)

78 (324 kj)

0.6

6.3

5.3

Chopped Egg

1 cup of chopped egg

(4.8oz)

211 (881 kj)

1.5

17.0 14.4

Egg White

1 cup (8.5oz)

122 (508 kj)

2.4

25.5

Scrambled Eggs

2 large eggs, 1 tbsp milk, no

180 (752 kj)
added fat

2.0

19.0 11.0

EggBeaters
(substitute)

Egg Whites, 3tbsp (1.6oz)

0.0

19 (79 kj)

3.8

0.0

0.0

Chicken Calories and Nutrients

Per 100 grams (3.5 ounces) of chicken meat

Poultry

Calories Kilojoules Protein Total

(g)
Fat
(g)

Saturated
Fat
(g)

Cholesterol
(mg)

Chicken (roasting, meat

and skin, roasted)

223

933

23.97

13.39

3.74

76

Chicken (roasting, light

meat, meat only, roasted)

153

640

27.13

4.07

1.08

75

Chicken (broilers or fryers,

breast, meat only, stewed)

151

632

28.98

3.03

0.85

77

Turkey Calories
Per 100 grams (3.5 ounces) of Turkey meat

Poultry

Turkey (all classes, breast,

meat and skin, roasted)

Calories Kilojoules Protein Total

(g)
Fat
(g)
208

870

28.1

9.73

Saturated
Fat
(g)
2.84

Cholesterol
(mg)
82

Poultry

Calories Kilojoules Protein Total

(g)
Fat
(g)

Saturated
Fat
(g)

Cholesterol
(mg)

Turkey (all classes, breast,

meat only, roasted)

170

711

29.32

4.97

1.64

76

Turkey (all classes, light

meat, roasted)

157

657

29.9

3.22

1.03

69

Turkey (all classes, dark

meat, roasted)

187

782

28.57

7.22

2.42

85