Таблицы ниже включают табличные списки избранных основных продуктов питания, составленные на основе источников Министерства сельского хозяйства США ( USDA ). Для каждого продукта питания указан его вес в граммах, количество калорий и (также в граммах) количество белков , углеводов , пищевых волокон , жиров и насыщенных жиров . [1] [1]
Чтобы использовать таблицы, нажмите «показать» или «скрыть» в крайнем правом углу для каждой категории продуктов питания. В столбце «Мера» «t» = чайная ложка и «T» = столовая ложка. В столбцах пищевых питательных веществ буква «т» указывает на то, что доступно лишь незначительное количество.
show 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 partiallyskim. 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
show 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, andpan-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
show 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 , madewith 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
show 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
show 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 orcanned 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
show 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 andstems, raw 1 cup 50 9 1 1 0.3 t 0
show Food Measure Grams Calories Protein Carb Fiber Fat Sat_fat Apple juice , fresh orcanned 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
show Food Measure Grams Calories Protein Carb Fiber Fat Sat_fat Grapefruit , cannedsections 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 , asConcord 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, cannedlarge 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
show 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
show 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 wholeground 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
show 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 of14" diam. 1 section 75 180 8 23 t 6 5 Popcorn , with oil andsalt 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
show 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 , seeDairy 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 of9" 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
show 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
