From Wikipedia, the free encyclopedia
The tables below include tabular lists for selected basic foods, compiled from United States Dept. of Agriculture (USDA ) sources. Included for each food is its weight in grams, its calories , and (also in grams,) the amount of protein , carbohydrates , dietary fiber , fat , and saturated fat .[1] [1]
To use the tables, click on "show" or "hide" at the far right for each food category. In the Measure column, "t" = teaspoon and "T" = tablespoon. In the food nutrient columns, the letter "t" indicates that only a trace amount is available.
Dairy products
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Cows' milk , whole1 qt.
976
660
32
48
0
40
36
skim
1 qt.
984
360
36
52
0
t
t
Buttermilk , cultured1 cup
246
127
9
13
0
5
4
Evaporated, undiluted
1 cup
252
345
16
24
0
20
18
Fortified milk 6 cups
1,419
1,373
89
119
1.4
42
23
Powdered milk , whole1 cup
103
515
27
39
0
28
24
skim, instant
1 1/3 cups
85
290
30
42
0
t
t
skim, non-instant
2/3 cup
85
290
30
42
1
t
t
Goats' milk , fresh1 cup
244
165
8
11
0
10
8
Malted milk
(1/2 cup ice cream)
2 cups
540
690
24
70
0
24
22
Cocoa 1 cup
252
235
8
26
0
11
10
Yogurt , of partially
skim. milk
1 cup
250
128
18
13
1
4
3
Milk pudding
(cornstarch)
1 cup
248
275
9
40
0
10
9
Custard , baked1 cup
248
285
13
28
0
14
11
Ice cream , commercial1 cup
188
300
6
29
0
18
16
Ice milk , commercial1 cup
190
275
9
32
0
10
9
Cream , light,
or half-and-half
1/2 cup
120
170
4
5
0
15
13
Cream, heavy,
or whipping
1/2 cup
119
430
2
3
1
44
27
Cheese , cottage, creamed1 cup
225
240
30
6
0
11
10
uncreamed
1 cup
225
195
38
6
0
t
t
Cheddar , or American 1-in. cube
17
70
4
t
0
6
5
Cheddar, grated cup
1/2 cup
56
226
14
1
0
19
17
Cream cheese
1 oz.
28
105
2
1
0
11
10
Processed cheese 1 oz.
28
105
7
t
0
9
8
Roquefort type
1 oz.
28
105
6
t
0
9
8
Swiss
1 oz.
28
105
7
t
0
8
7
Eggs , boiled, poached,
or raw
2
100
150
12
t
0
12
10
Scrambled , omelet ,
or fried
2
128
220
13
1
0
16
14
Yolks only2
34
120
6
t
0
10
8
Oils, fats and shortenings
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Butter 1T.
14
100
t
t
0
11
10
Butter
1/2 cup
or
1/4 lb.
112
800
t
1
0
90
80
Hydrogenated cooking fat 1/2 cup
100
665
0
0
0
100
88
Lard 1/2 cup
110
992
0
0
0
110
92
Margarine , 1/2 pound or1/2 cup
112
806
t
t
0
91
76
Margarine, 2 pat or
1 T.
14
100
t
t
0
11
9
Mayonnaise 1 T.
15
110
t
t
0
12
5
Oils
Corn , soy , peanut
or cottonseed
1 T.
14
125
0
0
0
14
5
Olive 1T.
14
125
0
0
0
14
3
Safflower , sunflower
seed , walnut 1 T.
14
125
0
0
0
14
3
Salad dressing
French
1 T.
15
60
t
2
0
6
2
Thousand Island
1 T.
15
75
t
1
0
8
3
Salt pork
2 oz.
60
470
3
0
0
55
Meat and poultry
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Bacon , crisp, drained2 slices
16
95
4
1
0
8
7
Beef , chuck, pat-roasted3 oz.
85
245
23
0
0
16
15
Hamburger , commercial3 oz.
85
245
21
0
0
17
15
Ground lean 3 oz.
85
185
24
0
0
10
9
Roast beef ,
oven-cooked
3 oz.
85
390
16
0
0
36
35
Steak , as sirloin 3 oz.
85
330
20
0
0
27
25
Steak, lean, as round
3 oz.
85
220
24
0
0
12
11
Corned beef 3 oz.
85
185
22
0
0
10
9
Corned beef hash ,
canned 3 oz.
85
120
12
6
t
8
7
Dried or chipped 2 oz.
56
115
19
0
0
4
4
Pot-pie , 4 1/2" diameter1 pie
227
480
18
32
t
28
25
Stew , with vegetables 1 cup
235
185
15
15
t
10
9
chicken ; broiled3 oz.
85
185
23
0
0
9
7
Fried, breast or
leg and thigh
3 oz.
85
245
25
0
0
15
11
Roasted
3 1/2 oz.
100
290
25
0
0
20
16
Chicken livers, fried
3 med.
100
140
22
2.30
0
14
12
Duck, domestic
3 1/2 oz.
100
370
16
0
0
28
0
Lamb, chop, broiled
4 oz.
115
480
24
0
0
35
33
Leg roasted
3 oz.
86
314
20
0
0
14
14
Shoulder, braised
3 oz.
85
285
18
0
0
23
21
Pork, chop, 1 thick
3 1/2 oz.
100
260
16
0
0
21
18
Ham , cured, and
pan-broiled 3 oz.
85
290
16
0
0
22
19
Ham, as luncheon meat
2 oz.
57
170
13
0
0
13
11
Ham, canned, spiced
2 oz.
57
165
8
1
0
14
12
Pork roast 3 oz.
85
310
21
0
0
24
21
Pork sausage , bulk3 1/2 oz.
100
475
18
0
0
44
40
Turkey , roasted3 1/2 oz.
100
265
27
0
0
15
0
Veal , cutlet, broiled3 oz.
85
185
23
0
0
9
8
Roast
3 oz.
85
305
13
0
0
14
13
Fish and seafood
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Clams , steamed or canned3 oz.
85
87
12
2
0
1
0
Cod , broiled3 1/2 oz.
100
170
28
0
0
5
0
Crab meat , cooked3 oz.
85
90
14
1
0
2
0
Fish sticks , breaded,
fried
5
112
200
19
8
0
10
5
Flounder , baked3 1/2 oz.
100
200
30
0
0
8
0
Haddock , fried3 oz.
85
135
16
6
0
5
4
Halibut , broiled3 1/2 oz.
100
182
26
0
0
8
0
Herring , kippered1 small
100
211
22
0
0
13
0
Lobster , steamedaver.
100
92
18
t
0
1
0
Mackerel , canned3 oz.
85
155
18
0
a
9
0
Oysters , raw6-8 med.
or 1/2 cup
120
85
8
3
0
2
0
Oyster stew , made
with milk
1 cup
230
200
11
11
0
12
0
Salmon , canned3 oz.
85
120
17
0
0
5
1
Sardines , canned3 oz.
85
180
22
0
0
9
4
Scallops , breaded, fried3 1/2 oz.
100
104
18
10
0
8
0
Shad , baked3 oz.
85
170
20
0
0
10
0
Shrimp , steamed3 oz.
85
110
23
0
0
1
0
Swordfish , broiled1 steak
100
180
27
0
0
6
0
Tuna , canned , drained3 oz.
85
170
25
0
0
7
3
Vegetables A-E
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Artichoke , globe1 large
100
8-44
2
10+
2
t
t
Asparagus , green6 spears
96
18
1
3
0.5
t
t
Beans , green snap1 cup
125
25
1
6
0.8
t
t
Lima , green1 cup
160
140
8
24
3.0
t
t
Lima, dry, cooked
1 cup
192
260
16
48
2
t
t
Navy, baked with pork
3/4 cup
200
250
11
37
2
6
6
Red kidney , canned1 cup
260
230
15
42
2.5
1
0
Bean sprouts , uncooked1 cup
50
17
1
3
0.3
t
0
Beet greens , steamed1 cup
100
27
2
6
1.4
t
0
Beetroots , boiled1 cup
165
1
12
0.80
t
0
Broccoli , steamed1 cup
150
45
5
8
1.9
t
0
Brussels sprouts , steamed Cabbage , as coleslaw 1 cup
130
60
6
12
1.7
t
0
Sauerkraut , canned1 cup
150
32
1
7
1.2
t
0
Steamed cabbage 1 cup
170
40
2
9
1.3
t
0
Carrots , cooked , diced 1 cup
150
45
1
10
0.9
t
0
Raw, grated
1 cup
110
45
1
10
1.2
t
0
Strips, from raw
1 mad.
50
20
t
5
0.5
t
0
Cauliflower , steamed1 cup
120
30
3
6
1
t
0
Celery , cooked, diced1 cup
100
20
1
4
1
t
0
Stalk raw
1 large
40
5
1
1
0.3
t
0
Chard steamed , leaves and stalks1 cup
150
30
2
7
1.4
t
0
Collards , steamed leaves 1 cup
150
51
5
8
2
t
0
Corn , steamed ,1 ear
100
92
3
21
0.8
1
t
cooked or canned
1 cup
200
170
5
41
1.6
t
0
Cucumbers , 1/8" slices8
50
6
t
1
0.2
0
0
Dandelion greens , steamed1 cup
180
80
5
16
3.2
1
0
Eggplant , steamed 1 cup
180
30
2
9
1.0
t
0
Endive (escarole )2 oz.
57
10
1
2
0.6
t
0
Vegetables F-P
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Kale , steamed1 cup
110
45
4
8
0.9
1
0
Kohlrabi , raw, sliced1 cup
140
40
2
9
1.5
t
0
Lambs quarters, steamed
1 cup
150
48
5
7
3.2
t
0
Lentils 1 cup
200
212
15
38
2.4
t
0
Lettuce , loose leaf, green1/4 head
100
14
1
2
0.5
t
0
Iceberg
1/4 head
100
13
t
3
0.5
t
0
Mushrooms , cooked or
canned
4
120
12
2
4
t
t
0
Mustard greens , steamed1
140
30
3
6
1.2
t
0
Okra , diced, steamed1 1/3 cups
100
32
1
7
1
t
0
Onions , mature cooked1
210
80
2
18
1.6
t
0
Raw, green
6 small
50
22
t
5
1
t
0
Parsley , chopped, raw2 T.
50
2
t
t
t
t
0
Parsnips , steamed1 cup
155
95
2
22
3
1
0
Peas , green, canned1 cup
100
66
3
13
0.1
t
0
Fresh, steamed
1 cup
100
70
5
12
2.2
t
0
Frozen, heated
1 cup
100
5
12
1.8
t
0
Split cooked
4 cups
100
115
8
21
0.4
t
0
With carrots, frozen,
heated
1 cup
100
53
3
10
1
t
0
Peppers, pimientos,
canned
1 pod
38
10
t
2
t
t
0
Raw, green, sweet
1 large
100
25
1
6
1.4
t
0
Stuffed with beef
and crumbs
1 med.
150
255
19
24
1
9
8
Potatoes, baked
1 med.
100
100
2
22
0.5
t
0
French-fried
10 pieces
60
155
-1
20
0.4
7
3
Mashed with milk
and butter
1 cup
200
230
4
28
0.7
12
11
Potatoes, pan-tried
3/4 cup
100
268
4
33
0.40
14
6
Scalloped with cheese
3/4 cup
100
145
6
14
0.40
8
7
Steamed before peeling
1 med.
100
80
2
19
0.40
t
0
Potato chips
10
20
110
1
10
t
7
4
Vegetables R-Z
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Radishes , raw5 small
50
10
t
2
0.3
0
0
Rutabagas , diced4 cups
100
32
t
8
1.4
0
0
Soybeans , unseasoned1 cup
200
260
22
20
3.2
11
0
Spinach , steamed1 cup
100
26
3
3
1
t
0
Squash , summer1 cup
210
35
1
8
0.6
t
0
Winter, mashed
1 cup
200
95
4
23
2.6
t
0
Sweet potatoes , baked1 med.
110
155
2
36
1
1
0
Candied
1 med.
175
235
2
80
1.5
6
5
Tomatoes , canned whole1 cup
240
50
2
9
1
t
0
Raw, 2 by 2 1/2
1 med.
150
30
1
6
0.6
t
0
Tomato juice , canned1 cup
240
50
2
10
0.6
t
0
Tomato catsup 1 T.
17
15
t
4
t
t
0
Turnip greens , steamed1 cup
145
45
4
8
1.8
1
0
Turnips, steamed , sliced1 cup
155
40
1
9
1.8
t
0
Watercress , leaves and
stems, raw
1 cup
50
9
1
1
0.3
t
0
Fruits A-F
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Apple juice , fresh or
canned
1 cup
250
125
t
34
0
0
0
Apple vinegar 1/3 cup
100
14
t
3
0
0
0
Apples, raw 1 med
130
70
t
18
1
t
0
Stewed or canned
1 cup
240
100
t
26
2
t
0
Apricots , canned In syrup1 cup
250
220
2
57
1
t
0
Dried, uncooked
1/2 cup
75
220
4
50
1
t
0
Fresh
3 med.
114
55
1
14
0.70
t
0
Nectar, or juice
1 cup
250
140
1
36
2
t
0
Avocado 1/2 large
108
185
2
6
1.80
18
12
Banana 1 med.
150
85
1
23
0.9
t
0
Blackberries , fresh1 cup
144
85
2
19
6.60
1
0
Blueberries , canned1 cup
250
245
1
65
2
t
0
Cantaloupe 1/2 med.
380
40
1
9
2.20
t
0
Cherries , canned, pitted1 cup
257
100
2
26
2
1
0
Fresh, raw
1 cup
114
65
1
15
0.8
t
0
Cranberry sauce ,
sweetened
1 cup
277
530
t
142
1.2
t
0
Dates , dried 1 cup
178
505
4
134
3.6
t
0
Figs , dried, large, 2" by 1"2
42
120
2
30
1.9
t
0
Fresh, raw
3 med.
114
90
2
22
1
t
0
Stewed or canned
with syrup
3
115
130
1
32
1
t
0
Fruit cocktail, canned
1 cup
256
195
1
50
0.5
t
0
Fruits G-O
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Grapefruit , canned
sections
1 cup
250
170
1
44
0.5
t
0
Grapefruit, fresh,
5" diameter
1/2
285
50
1
14
1
t
t
Grapefruit juice 1 cup
250
100
1
24
1
t
0
Grapes , American , as
Concord 1 cup
153
70
1
16
0.8
t
0
European, as Muscat, Tokay
1 cup
160
100
1
26
0.7
t
0
Grape juice , bottled1 cup
250
160
1
42
t
t
0
Lemon juice , fresh1/2 cup
125
30
t
10
t
t
0
Lemonade concentrate ,
frozen
6-oz. can
220
430
t
112
t
t
0
Limeade concentrate
frozen
6-oz. can
218
405
t
108
t
t
0
Olives , green, canned
large
10
65
72
1
3
0.8
10
9
Ripe , canned, large10
65
105
1
1
1
13
12
Oranges , fresh,
3" diameter
1 med.
180
60
2
16
1
t
t
Orange juice , fresh8 oz. or
250
112
2
25
0.2
t
0
Frozen concentrate
6-oz. can
210
330
2
78
0.4
t
t
Fruits P-Z
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Papaya , fresh1/2 med.
200
75
1
18
1.8
t
0
Peaches , canned, sliced1 cup
257
200
1
52
1
t
0
Fresh, raw
1 med.
114
35
1
10
0.6
t
0
Pears , canned, sweetened1 cup
255
195
1
50
2
t
0
Raw, 3 by 2V
1 med.
182
100
1
25
2
1
0
Persimmons , Japanese1 med.
125
75
1
20
2
t
0
Pineapple , canned, sliced1 large slice
122
95
t
26
0.4
t
0
Crushed 1 cup
260
205
1
55
0.7
t
0
Raw, diced
1 cup
140
75
1
19
0.6
t'
0
Pineapple juice , canned1 cup
250
120
1
32
0.2
t
0
Plums , canned in syrup1 cup
256
185
1
50
0.7
t
0
Raw, 2" diameter
1
60
30
t
7
0.2
t
0
Prunes , cooked1 cup
270
300
3
81
0.8
1
0
Prune juice , canned*1 cup
240
170
1
45
0.7
t
0
Raisins , dried1/2 cup
88
230
2
82
0.7
t
0
Raspberries , frozen1/2 cup
100
100
t
25
2
t
0
Raw, red
3/4 cup
100
57
t
14
5
t
0
Rhubarb , cooked,
sweetened
1 cup
270
385
1
98
1.9
t
0
Strawberries , frozen1 cup
227
242
1
60
1.3
t
0
Raw
1 cup
149
54
t
12
1.9
t
0
Tangerines , freshI med.
114
40
1
10
1
t
0
Watermelon , 4 by 8"1 wedge
925
120
2
29
3.6
1
0
Breads, cereals, and grains A-O
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Biscuits , 2 1/2" diameters1
38
130
3
18
t
4
3
Bran flakes 1 cup
25
117
3
32
0.10
t
0
Bread, cracked wheat
1 slice
23
60
2
12
0.10
1
1
Rye
1 slice
23
55
2
12
0.10
1
1
White, 20 slices, or
1-lb. loaf
454
1,225
39
229
9.00
15
12
Whole-wheat
1-lb. loaf
454
1,100
48
216
67.50
14
10
Whole-wheat
1 slice
23
55
2
11
0.31
1
0
Corn bread of whole
ground meal
1 serving
50
100
3
15
0.30
4
2
Cornflakes 1 cup
25
110
2
25
0.1
t
0
Corn grits , refined,
cooked
1 cup
242
120
8
27
0.2
t
0
Corn meal , yellow1 cup
118
360
9
74
1.6
4
2
Crackers , graham2 med.
14
55
1
10
t
1
0
Soda, 2 1/2 square
2
11
45
1
8
t
1
0
Farina 1 cup
238
105
3
22
8
t
0
Flour , soy , full fat1 cup
110
460
39
33
2.9
22
0
Wheat (all purpose)
1 cup
110
400
12
84
0.3
1
0
Wheat (whole)
1 cup
120
390
13
79
2.8
2
0
Macaroni , cooked1 cup
140
155
5
32
0.1
1
0
Baked with cheese
1 cup
220
475
18
44
t
25
24
Muffins of refined flour 1
48
135
4
19
t
5
4
Noodles 1 cup
160
200
7
37
0.1
2
2
Oatmeal , or rolled oats 1 cup
236
150
5
26
4.6
3
2
Breads, cereals, and grains P-Z
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Pancakes , buckwheat,
4" diam.
4
108
250
7
28
0.1
9
0
Wheat, refined flour ,
4" diam.
4
108
250
7
28
0.1
9
0
Pizza , cheese , 1/8 of
14" diam.
1 section
75
180
8
23
t
6
5
Popcorn , with oil and
salt
2 cups
28
152
3
20
0.5
7
2
Puffed rice 1 cup
14
55
t
12
t
t
0
Puffed wheat ,
presweetened
1 cup
28
105
1
26
0.6
t
0
Rice , uncooked, brown1 cup
208
748
15
154
1.2
3
0
Converted
1 cup
187
677
14
142
0.4
t
0
White
1 cup
191
692
4.2
150
0.3
t
0
Rice flakes 1 cup
30
115
2
26
0.1
t
0
Rice polish 1/2 cup
50
132
6
28
1.2
6
0
Rolls , breakfast, sweet1 large
50
411
3
23
0.1
12
11
of refined flour
1
38
115
3
20
t
2
2
whole-wheat 1
40
102
4
20
0.1
1
0
Spaghetti with meat sauce
1 cup
250
285
13
35
0.50
10
6
with tomatoes and cheese
1 cup
250
210
6
36
0.50
5
3
Spanish rice with meat1 cup
250
217
4
40
1.20
4
0
Shredded wheat biscuit 1
28
100
3
23
0.70
1
0
Waffles , 1/2" x 4 1/2" x 5 1/2"1
75
240
8
30
0.10
9
1
Wheat germ 1 cup
68
245
17
34
2.50
7
3
Wheat-germ cereal ,
toasted
1 cup
65
260
20
36
2.50
7
3
Wheat-meal cereal ,
unrefined
3/4 cup
30
103
4
25
0.70
1
0
Wheat, unground ,
cooked
3/4 cup
200
275
12
35
4.40
1
0
Desserts and sweets
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Apple betty 1 serving
100
150
1
29
0.5
4
0
Bread pudding with raisins 3/4 cup
200
374
11
56
0.20
12
11
Cakes , angel food 1 slice
40
110
3
23
0
t
0
Chocolate fudge w/ icing 1 slice
120
420
5
70
0.3
14
12
Cupcake with icing1
50
160
3
31
t
3
2
Fruit cake , 2" x 2" x 4"1 slice
30
105
2
17
0.2
4
3
Gingerbread , 2" cube1 slice
55
180
2
28
t
7
6
Plain, with no icing
1 slice
55
180
4
31
t
5
4
Sponge cake , no icing1 slice
40
115
3
22
0
2
2
Candy , caramels 5
25
104
t
19
0
3
3
Chocolate creams 2
30
130
t
24
0
4
4
Fudge , plain, 1" x 1"2 pieces
90
370
t
80
0.1
12
11
Hard candies 1 oz.
28
90
t
28
0
0
0
Marshmallows , large5
30
98
1
23
0
0
0
Milk chocolate 2-oz. bar
56
290
2
44
0.2
6
6
Chocolate syrup 2 T.
40
80
t
22
0
t
t
Doughnuts , cake type 1
33
135
2
17
t
7
4
Gelatin, made with water
1 cup
239
155
4
36
0
t
t
Honey , strained honey, strained 2 T.
42
120
t
30
0
0
0
Ice cream , see
Dairy products
Ices , lime , orange , etc.1 cup
150
117
0
48
0
0
0
Jams , marmalades ,
preserves 1 T.
20
55
0
14
t
0
0
Jellies 1 T.
20
50
0
13
0
0
0
Molasses , blackstrap 1 T.
20
45
0
11
8
0
0
Cane , refined1 T.
20
50
0
13
0
0
0
Pie , apple, 1/2 of
9" diam. pie
1 slice
135
330
3
53
0.1
13
11
Cherry 1 slice
135
340
3
55
0.1
13
11
Custard 1 slice
130
265
7
34
0
11
10
Lemon meringue 1 slice
120
300
4
45
0.1
12
10
Mince 1 slice
135
340
3
62
0.70
9
8
Pumpkin 1 slice
130
265
5
34
8
12
11
Puddings (see Dairy products )
Sugar , beet or cane 1 cup
200
770
0
199
0
0
0
3 teaspoons or
1 T.
12
50
0
12
0
0
0
Brown, firm-packed, dark
1 cup
220
815
0
210
0
0
Syrup , maple 2 T.
40
100
0
25
0
0
0
table blends 2 T.
40
110
0
29
0
0
0
Tapioca cream pudding 1 cup
250
335
10
42
0
10
9
Nuts and seeds
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Almonds , dried1/2 cup
70
425
13
13
1.8
38
28
roasted and salted
1/2 cup
70
439
13
13
1.8
40
31
Brazil nuts ; unsalted 1/2 cup
70
457
10
7
2
47
31
Cashews , unsalted1/2 cup
70
392
12
20
0.9
32
28
Coconut , shredded,
sweetened
1/2 cup
50
274
1
26
2
20
19
Peanut butter , commercial1/3 cup
50
300
12
9
0.9
25
17
Peanut butter, natural
1/3 cup
50
284
13
8
0.9
24
10
Peanuts , roasted1/3 cup
50
290
13
9
1.2
25
16
Pecans , raw, halves1/2 cup
52
343
5
7
1.1
35
25
Sesame seeds , dry1/2 cup
50
280
9
10
3.1
24
13
Sunflower seeds 1/2 cup
50
280
12
10
1.9
26
7
Walnuts , English, raw1/2 cup
50
325
7
8
1
32
7
