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Food/Nutrient Database

Use my food/nutrient list to track your diet

Food/Nutrient Database

If you've followed any of my diets then you know my recommendations are NOT one-size-fits-all.

After all, whether the goal is to build more muscle or lose more fat, it doesn't make sense for a 250 lb guy to eat the same amount as a 150-pound guy. So my recommendations come in relative terms to body weight. For example, I typically recommend consuming about 1.5 grams of protein per pound of body weight. That's easy if you fall in the 160-200 pound weight range that I make my sample diets in. But what if you weigh far less than that or much more? You simply use my relative recommendations for grams of protein, carbs, and fat, as well as calories per pound of body weight and adjust for your weight.

But to be able to adjust any of my diets you have to have a reliable food/nutrient database. And it makes sense that I provide you the one that I use to create my diets and to track my own daily food intake. Most of the numbers for the foods I have come from the USDA. I find that that site is the most reliable to use for tracking food intake. If there's a food that I did not include in my food list, you can simply go to the USDA database and type in the food you want to calculate.

Even if you are not following one of my specific diets but are using your own, or just winging your food intake, you should consider keeping track of most days of the week to ensure that you are eating the correct amount of protein, carbs, and fat, not to mention calories.

Use my food list and/or the USDA database to track what you are throwing down your pie hole every day. The results may surprise you. And since nutrition is a critical factor to your progress, be it muscle gain and/or fat loss, the last thing you want are surprises. If you have no idea about how you should be eating to maximize your results then definitely use one of my many diets that will keep you on track and guarantee you unreal results.

How do you keep track? Simply write down everything that you eat each day and either weigh it using a food scale, measure it using a measuring cup/measuring spoons, or eyeball it. The easiest way to keep track of everything and calculate it is to use Excel. Then once you have the excel sheet formulated it will automatically add up all calories, protein, carbs and fat and convert into relative terms such as calories per pound of body weight for your weight.

Food Database

Most foods are uncooked unless noted otherwise

Fish Cal. Prot. Carbs Fat
6 oz. Arctic char 232 36 0 10
3 oz Bass 97 16 0 3
3 oz. Catfish 115 13 0 6
3 oz. cod 70 15 0 1
3 oz Haddock 74 16 0 1
3 oz. halibut 94 18 0 2
3 oz. Mackerel 134 17 0 7
3 oz Salmon 156 17 0 9
1 oz. Salmon 52 6 0 3
8 oz. salmon 416 45 0 24
2 oz. Smoked Salmon 100 13 1 5
1 can sardines in oil (drained) 191 23 0 11
1 can King Oscar sardines (Cross Pack olive oil) 150 14 11 11
1 can Season Brand Sardines in water 130 22 0 5
1 oz. herring (kippered) 17 7 0 4
3 oz. sea bass 82 16 0 2
3 oz. Sole or flounder 77 16 0 1
3 oz. swordfish 103 17 0 3
3 oz. Trout 126 18 0 6
3 oz. tuna raw 122 20 0 4
1 oz. tuna raw 41 7 0 1
1 (6 oz.) can tuna white in water 220 41 0 5
1 (6 oz.) can light tuna in water 191 42 0 1
1 (5 oz.) can chunk light tuna in water 125 28 0 1
1 (7oz.) can Starkist White Tuna in water 180 39 0 3
5 oz packet StarKist seasoned tuna filets 120 26 1 2
3 oz. whitefish 114 16 0 5
3 oz. orange roughy 65 14 0 1
3 oz. Tilapia 82 17 0 1
3 oz. eel 156 16 0 10
1 lobster medium 135 28 1 1
3 oz. Northern lobster meat (cooked) 76 16 0 1
3 oz. Scallops 75 14 0 1
1 Alaskan king crab leg 144 31 0 1
1 Dungeness crab 140 28 1 2
16 oz. cawn lump crab 320 80 0 0
1 crab cake 160 11 5 10
6 medium oysters 57 6 3 2
6 medium clams 66 11 2 1
6 medium mussels 84 11 4 2
3 oz. Fried squid (calamari) 149 15 7 6
4 oz. Shrimp 120 23 1 2
1 med. shrimp 6 1 0 0
3.5 oz octopus (cooked) 164 30 4 2
Poultry Cal. Prot. Carbs Fat
6 oz chicken breast 185 39 0 2
1 oz. Chicken breast 31 7 0 0
3 oz. cooked chicken breast 142 27 0 3
3 oz. can chicken breast (Swanson) 70 15 1 1
1 chicken thigh 82 14 0 3
1 chicken drumstick 76 13 0 2
2 oz. Columbus deli Chicken breast deli 70 12 1 1
3 oz. turkey breast 94 21 0 1
1 oz turkey breast 37 8 0 0
4 oz Turkey deli meat 104 22 2 0
2 oz. Columbus Roast Turkey Breast 60 12 1 1
4 oz. Deli chicken breast 95 21 0 1
3 slices Jennie-O extra lean turkey bacon 60 9 0 2
1 Cornish game hen (roasted) 295 51 0 9
6 chicken wings (Buffalo wings) 366 34 6 22
4 oz. lean Ground turkey (97% lean) 170 20 0 9
4 oz. Jennie-O extra lean ground turkey 120 26 0 2
3 Banquet brown 'n serve turkey sausage links 110 9 2 7
4 oz. Ground ostrich 188 23 0 10
6 oz. Duck domesticated (meat only) 226 31 0 10
Beef Cal. Prot. Carbs Fat
1 oz Top Sirloin steak 36 6 0 1
1 oz. Tri-tip roast 46 6 0 2
1 oz. Flat iron steak 51 5 0 3
1 oz. Ribeye steak 77 5 0 6
1 oz. Beef, eye of round 35 6 0 1
1 oz. beef, round, bottom round 36 6 0 1
1 oz ground beef (95% lean) 38 6 0 1
1 oz. ground beef (93% lean) 45 6 0 2
1 oz ground beef (90% lean) 49 6 0 3
1 oz ground beef (85% lean) 60 5 0 4
1 oz ground beef (80% lean) 71 5 0 6
1 oz ground beef (75% lean) 82 4 0 7
1 oz ground beef (70% lean) 93 4 0 8
4 oz. Laura's Lean Ground Beef (92% Lean) 160 21 0 9
4 oz. Kirkland organic ground beef 240 21 0 17
5 oz. Kirkland Organic ground beef 300 26 0 21
4 oz. Open Spaces Ground beef 130 22 0 14
1oz Beef Tenderloin 78 5 0 6
1 oz. Porterhouse steak 70 5 0 5
3 large Beef ribs 474 34 0 37
1 oz. Beef brisket 44 6 0 2
1 oz. T-bone steak 62 5 0 4
4 oz. roastbeef 167 21 1 8
1 oz. corned beef 56 4 0 4
1 oz. flank steak 44 6 0 2
1 oz. Beef liver 39 6 0 1
1 oz. Beefalo 41 7 0 1
1 oz. Filet Mignon 77 5 0 6
1 oz. Bison steak 31 6 0 1
4 oz. Trader Joe's Hawaain Short Ribs 190 17 3 12
4 oz. Laura's Lean Ribeye 155 25 0 6
4 oz. Laura's Lean NY Strip 150 24 0 5
2 oz. Traders Joe's Uncured Pastrami 80 13 2 2
4 oz. Morton's Tri-Tip 180 20 4 10
1 oz. Beef jerky 60 9 3 1
1 oz, Jack Links Peppered Beef Jerky 80 15 4 1
1 oz. Buffalo Jerky (Mountain America) 65 12 2 1
1 oz. Venison Jerky (Mountain America) 72 13 2 1
1 oz. Beef Jerky (Mountain America) 107 12 2 3 3.2
Lamb Cal. Prot. Carbs Fat
1 oz. Leg of lamb 59 5 0 4
1 oz. Ground lamb 80 5 0 7
1 oz. Lamb chops 59 5 0 4
Pork Cal. Prot. Carbs Fat
1 oz Pork tenderloin 39 6 0 2
1 oz. Pork Loin 40 6 0 2
1 large pork chop 205 20 0 13
1 rack baby back ribs (pork) 810 53 0 65
1 oz. cured ham 58 6 0 4
4 oz. Smoked deli ham 186 21 1 11
3 slices bacon 311 8 0 31
1 Italian sausage (pork) 391 16 1 35
1 link smoked sausage (pork) 265 15 1 22
1 oz. Ground pork 75 5 0 6
1 slice Healthy Choice ham (low fat) 31 5 1 1
2 oz. Trader Joes ham 70 12 2 1
1 oz Kirkland lean ham 25 5 0 0.5
5 slices Gallo reduced-fat Italian salami 70 7 1 4
Eggs Cal. Prot. Carbs Fat
1 large whole egg 74 6 0.4 5
1 extra large whole egg 85 7 0.45 6
1 jumbo whole egg 96 8 0.5 6
1 large egg white 17 4 0 0
1/2 cup liquid egg whites 60 13 1 0
Dairy Cal. Prot. Carbs Fat
8 oz. Fat Free (0%) Fage Greek Yogurt 130 23 9 0
8 oz. Reduced fat Greek yogurt (2%) 150 19 9 5
7 oz. 2% Fage Greek Yogurt 150 20 8 4
6 oz. Fage 0% fat Greek Yogurt 100 18 7 0
6 oz. fat-free Chobani greek yogurt 100 18 7 0
6 oz. fat-free Chobani blueberry greek yogurt 140 14 20 0
8 oz. container low-fat fruit yogurt 225 9 42 3
8 oz. nonfat fruit Yogurt 213 10 43 0
8 oz. Plain lowfat Yogurt 143 12 16 4
8 oz plain non-fat Yogurt 127 13 17 0
4 oz. Dannon Light & Fit fruit yogurt 60 5 3 3
1 container (6oz) Yoplait 170 5 33 2
1 container (6oz) Yoplait light 100 5 19 0
1 container Kroger Carbmaster yogurt 80 12 4 2
8 oz. non-fat cottage cheese 123 25 3 1
8 oz. lowfat cottage cheese 1% 163 28 6 2
8 oz cottage cheese (small curd) 232 28 6 10
8 oz. nonfat (skim) milk 83 8 12 0
8 oz. lowfat Milk (1%) 102 8 12 2
8 oz. Reduced fat Milk (2%) 122 8 11 5
8 oz. whole milk 146 8 11 8
8 oz. low-fat chocolate milk 158 8 26 2
8 oz. chocolate milk 208 8 26 8
1 cup non-fat dry milk 434 43 62 1
1 cup light soy milk 70 6 8 2
1/2 cup fat-free half n half 71 3 11 2
1 (3/8 oz.) UHT container half n half 15 0 0 1
1 Tbsp Half and half (15 g) 20 0.44 0.64 1.72
1 Tbsp Butter 102 0 0 12
1 pat butter 36 0 0 4
1 slice (1 oz.) reduced-fat swiss cheese 90 8 1 6
1 slice (1 oz.) reduced-fat American cheese 70 5 1 5
1 slice lowfat American cheese 38 5 1 1
1 slice lowfat swiss cheese 50 8 1 1.5
1 slice (3/4 oz.) fat-free cheese 31 5 3 0
1 slice (1 oz.) American White Cheese 110 6 1 9
1 cup ricotta (part skim) 339 28 12 20
1/4 cup fat-free ricotta 50 5 5 0
1/4 cup shredded reduced fat cheddar cheese 80 8 1 5
2 Tbsp lite sour cream 30 2 2 2
1 tbsp reduced fat sour cream 20 0 1 2
1 tbsp fat free sour cream 11 0 2 0
1 Tbsp light cream cheese 30 2 1 2
1 Tbsp cream cheese 51 1 0 5
1 Tbsp low-fat cream cheese 35 2 1 3
1 Tbsp fat-free cream cheese 14 2 1 0
1 oz. light mozzarella 45 5 0 3
1 oz. Mozzarella, part skim 72 7 1 5
1 cup shredded fat-free mozzarella 168 36 4 0
1 stick light mozzarella string cheese (~ 1oz.) 50 6 1 3
1/2 cup shredded fat-free cheddar cheese 84 18 2 0
1 slice cheddar cheese 113 7 0 9
1 slice provolone cheese 98 7 1 7
1 slice low fat monterey jack cheese 88 8 0 6
1 wedge (3/4 oz) Laughing Cow cheese 35 3 1 2
2 Tbsp grated Parmesan cheese 25 2 0 1.5
1 oz. Fat-free feta 35 7 1 0
1 oz. Trader Joe's Lite Feta 40 5 1 2
1 oz. Trader Joe's 75% reduced fat Cabot Cheese 60 9 1 3
1 oz. Trader Joe's Celtic Cheddar 70 8 0 4
2 oz. lean cheddar cheese 94 14 2 3
1 cup ice cream 267 5 32 14
3.6 oz cup Ben & Jerry's Cookie Dough ice cream 250 4 27 14
1 cup sherbet 278 2 59 4
1 cup sorbet 174 2 40 0
1 mango passion fruit sorbet 51 1 11 1
1 cup nonfat frozen yogurt 164 6 35 1
1 cup lowfat frozen yogurt 214 9 39 3
1 cup frozen yogurt 221 5 38 6
1 Skinny Cow Ice Cream Sandwich 150 4 31 2
Pasta Cal. Prot. Carbs Fat
1 cup Spaghetti (cooked) 221 8 43 1
2 oz. Dry Spaghetti 211 7 43 1
1 cup Soba (cooked) 113 6 24 0
1 cup Rice noodles (cooked) 192 2 44 0
1 cup egg noodles (cooked) 221 7 40 3
1 cup whole wheat pasta (cooked) 174 7 37 1
1 cup whole wheat mac n cheese(cooked) 260 8 50 4
1 cup macaroni n cheese (cup) 370 16 68 4
1 package ramen noodles 385 8 56 15
1 cup quinoa (cooked) 222 8 39 4
1/4 cup qiunoa (uncooked/dry) 170 5 30 3
1 cup couscous (cooked) 176 6 36 0
1/4 cup spelt (uncooked/dry) 160 5 32 1
Legumes Cal. Prot. Carbs Fat
1 cup black beans (cooked) 227 15 41 1
1 cup boiled soybeans (edamame) 254 22 20 12
1 cup roasted soy beans 810 61 58 44
6 oz. Tofu 119 14 3 7
1 cup baked beans (cooked) 239 12 54 1
1 cup kidney beans (cooked) 225 15 40 1
1 cup lima beans (cooked) 216 15 39 1
1 cup navy beans (cooked) 255 15 47 1
1 cup pinto beans (cooked) 245 15 45 1
1 cup lentils (cooked) 230 18 40 1
1 cup chickpeas (cooked) 286 12 54 3
1 cup Hummus 415 20 36 24
1 cup refried beans 237 14 39 3
1 Tbsp Peanut butter 94 4 3 8
1 Tbsp P28 White Chocolate Peanut Butter 123 7 4 9
1 oz. Peanuts 166 7 6 14
Rice Cal. Prot. Carbs Fat
1 cup Brown rice-medium grain (cooked) 218 5 46 2
1 cup White rice-medium grain (cooked) 242 4 53 0
1 cup white rice-long grain (cooked) 205 4 45 0
1 Rice cake 35 1 7 0
1 cup wild rice (cooked) 166 7 35 1
1/4 cup dry Calrose Rice (med grain) 170 3 37 0
Soup/ Stew/ Chili Cal. Prot. Carbs Fat
1 cup New England Clam chowder 117 5 20 2
1 cup chicken noodle soup 76 6 9 2
1 cup beef stew 222 11 16 13
1 cup chili with beans 287 15 30 14
1 cup black bean soup 116 6 20 2
1 cup minestrone soup 82 4 11 3
1 cup split pea soup (with ham) 190 10 28 4
1 cup tomato soup 85 2 17 2
1 cup chicken broth 5 1 0 0
1 cup beef broth 29 5 2 0
1cup ProgressoHealthyClassicsBeef Vegetable 64 4 10 1
1 cup Miso soup 70 5 9 2
Bread/Bakery/Wheat Products Cal. Prot. Carbs Fat
1 slice white bread 66 2 13 1
1 slice whole wheat bread 70 3 13 1
1 slice multigrain bread 65 3 12 1
1 slice rye bread 83 3 15 1
1 slice pumpernickel bread 65 2 12 1
1 medium plain bagel 289 11 56 2
1 Western Bagel Perfect 10 Healthy Grain 140 18 19 2
1 cinnamon raisin bagel (4.5 " diam.) 322 12 65 2
1 slice Ezekiel 4:9 bread 80 4 15 0.5
1 Ezekiel English muffin 160 8 30 1
1 Ezekiel 4:9 tortilla 150 6 24 3.5
1 large pita bread (white) 6.5" 165 5 33 1
1 large pita bread (wheat) 6.5" 170 6 35 2
1 10" whole-wheat tortilla (Mission Foods) 200 8 31 5
1 Mission carb balance tortilla 80 3 12 2
1 English muffin, plain enriched 134 4 26 1
1 whole-wheat English muffin 134 6 27 1
1 hamburger roll 120 4 21 2
1 whole-wheat hamburger bun 114 4 22 2
1 dinner roll 84 2 14 2
1 whole wheat dinner roll 74 2 14 1
1 Hawaiian Bread Roll 90 3 18 3
½ baguette 270 9 50 3.5
6 whole wheat crackers 108 2 18 4
6 saltine crackers 154 3 26 4
5 Triscuit Whole Wheat crackers original 80 2 16 2
5 Ak Mak Whole wheat crackers 116 5 19 2
1 Ak Mak Whole wheat cracker 23 1 4 0
1 medium oat bran muffin 324 8 55 8
1 bran muffin (low fat) 136 3 31 3
1 whole-grain waffle (Vans) 95 3 15 3
1 Vans Wheat-Free Flax Waffle 115 3 21 3
3 four-inch pancakes (Krusteaz buttermilk) 180 4 36 1.5
1/4 Boboli whole-wheat pizza crust 188 8 34 4 3
1/4 cup Progresso Italian style bread crumbs 110 4 20 1.5
1/2 cup wheat germ 207 13 30 6
Vegetables Cal. Prot. Carbs Fat
1 medium baked potato 161 4 37 0
1 medium sweet potato 103 2 24 0
1 large sweet potato 160 4 37 0
1 pound Sweet potato 387 7 90 0
10 oz red potatoes 200 5 45 1
1 medium tomato 22 1 5 0
1 slice tomato 5 0 1 0
1 cup chopped tomato 32 2 7 0
1 can (14.5 oz.) diced tomatoes with chiles 87 4 18 0
1 medium onion 46 1 11 0
1 medium Mushroom 8 1 1 0
1/2 cup canned mushrooms 20 1 4 0
1 medium bell pepper 24 1 6 0
1 ring of bell pepper 2 0 0 0
2 cups mixed green salad 44 3 8 0
1 cup shredded lettuce (iceberg) 10 1 2 0
3 leaves Romain hearts 8 0 2 0
1 cup raw spinach 7 1 1 0
10 oz bag spinach 65 8 10 1
20 asparagus spears 60 6 12 0
1 cup asparagus 27 3 5 0
1 can green beans 52 3 12 0
1 cup green beans 36 2 8 0
1 cup chopped broccoli 31 3 6 0
1 cup cooked cauliflower 28 1 3 0
1 cup Brussels sprouts 38 3 8 0
1 cup peas 118 8 21 1
1 medium carrot 25 1 6 0
1 cup carrots sliced 54 1 11 1
1 medium cucumber (peeled) 24 1 4 0
1 cup sliced zucchini 29 1 7 0
1 cup eggplant 20 1 5 0
1 medium celery 6 0 1 0
1 cup mixed frozen veggies (cooked drained) 110 3 12 0
1 cup cooked okra (slices) 40 3 7 0
1 cup bok choy (cooked) 24 2 4 0
1 cup cooked spaghetti squash (winter) 42 1 10 0
1 clove garlic 4 0 1 0
1 green olive pickled 4 0 0.1 0.4
4 large black olives 20 0 1 2
3 sweet cherry peppers 15 1 2 0
1 cup canned beets 53 2 12 0
1 medium artichoke (boiled) 64 3 14 0
100 g (3 large leaves) chard 19 2 4 0
1 cup kohlrabi 36 2 8 0
1 cup frozen stir fry veggies 40 1 8 0
1 cup buternut squash cubes (cooked) 82 2 22 0
1 acorn squash (430 g) 172 3 45 0
1 cup Kirkland frozen Stir-fry vegetables 40 1 8 0
1/2 cup Trader Joe' Asian Stir fry veggies 25 1 5 0
1/3 container Trader Joes chopped veggies 50 2 10 0
1/4 container Ralph's Fajita veggie mix 30 1 7 0
Fruit Cal. Prot. Carbs Fat
1 large apple 110 0 30 0
1 medium apple 95 0 25 0
1 small apple 77 0 21 0
1 cup unsweetened applesauce 102 0 28 0
1 cup Strawberries (whole) 46 1 11 0
1 cup sliced strawberries 53 1 13 0
1 medium avocado 289 3 15 27
1 cup sliced pineapple 79 1 20 0
1 cup canned Mandarin oranges 100 2 24 0
1 medium banana 105 1 27 0
1/2 large cantaloupe 136 3 34 1
1 medium cantaloupe medium (5" dia) 188 5 45 1
1 medium peach 38 1 9 0
1 large orange 86 2 22 0
1 cup blueberries 83 1 21 0
1 medium pear 96 1 26 0
1 large pear 121 1 32 0
1 cup raspberries 64 1 15 1
1/2 cup peach halves (jarred or canned) 80 1 18 0
1/2 large grapefruit 53 1 13 0
1 medium nectarine 60 1 14 0
1 cup mixed fruit (light syrup) 145 1 37 0
1 cup Cherries, sweet 74 1 19 0
1 cup sliced watermelon 46 1 11 0
1 cup raisins 434 4 115 1
Small box Sun-Maid raisins (1 oz.) 90 1 22 0
1/2 cup pomegranate arils 72 2 16 1
1 cup grapes 62 1 16 0
1 kiwi 42 1 10 0
1/4 cup dried tart cherries (Sun-Maid) 140 0 34 0
Nuts/Seeds Cal. Prot. Carbs Fat
1 oz mixed nuts 168 5 7 15
1/4 cup almonds 206 8 7 18
1 oz. Almonds (22) 169 6 5 15
1/4 cup sliced almonds 180 7 5 15
2 Tbsp almond butter 180 7 6 18
1/4 cup Almond Meal/Flour 160 6 6 14
1 oz. Cashews 163 4 9 13
1 oz. Hazelnuts 183 4 5 18
1 oz. Macadamia nuts (10-12) 203 2 4 22
1 oz. Pecans (15 halves) 201 3 4 21
1 oz. walnuts (14 halves) 185 4 4 18
1 oz. Brazil nuts (6) 186 4 3 19
2 Tbsp roasted flax seeds 90 3 4 7
1 Tbsp ground flax seed 37 1 2 3
1 Tbsp flax seed oil 120 0 0 13
1 oz. (1/4 cup) shelled pumpkin seeds 150 9 4 12
1/4 cup shelled sunflower seeds 170 7 5 15
1 tsp roasted sesame seeds 30 1 1 3
Cereal Cal. Prot. Carbs Fat
1 cup Oatmeal (cooked) 147 6 25 2
1 cup Oatmeal (uncooked/dry) 290 12 51 5
1 packet Lower sugar Quaker instant oatmeal (flavored) 120 4 24 2
1 packet Quaker Oatmeal (Weight Control) 160 7 29 3
1 packet Quaker Instant Oatmeal (flavored) 130 3 27 2
1 packet cream of wheat (instant) 102 3 22 0
1 packet Trader Joe's Pecan Pumpkin Oatmeal 180 4 33 4
1 cup Raisin Bran 178 5 43 1
1 cup Rice Krispies 108 2 24 0
1 cup Cheerios 111 4 22 2
1 cup Wheaties 106 3 24 1
1 cup Corn Flakes 101 2 24 0
1 cup Frosted Mini wheats 100 3 24 1
1 cup Special K 117 7 22 0
1/2 cup Grape-Nuts 208 6 47 1
1 cup Kashi Go Lean Cereal 140 13 30 1
1 cup Uncle Sam Cereal 237 9 36 6
1 cup corn grits (cooked) 143 3 31 0
1 cup Froot Loops 120 1 26 1
1 cup Quaker Oat Squares 210 6 44 3
½ cup Bear Naked fruit and nut granola 280 6 36 14
¼cup Bear Naked Triple Berry Crunch Granola 120 4 23 2
¼cup Bear Naked Vanilla Almond Crunch 120 4 22 3
¼ cup Bear Naked Oats&Honey Granola 130 3 22 4
¼ cup Bear Naked Maple Pecan Granola 130 3 22 4
½cup Back to Nature Chocolate Granola 220 5 37 6
½ cup Back to Nature Blueberry Granola 200 6 39 3
1 Cliff bar (any flavor) 260 11 42 5
1 Quaker Granola bar 100 2 17 3
1 Fiber One Bar (peanut bar) 50 3 28 5
Juices Cal. Prot. Carbs Fat
8 oz. apple juice (unsweetened) 117 0 29 0
8 oz. orange juice 110 2 25 1
8 oz. grapefruit juice 96 1 23 0
8 oz. Tomato juice 41 2 10 0
1 oz. pomegranate juice 17 0 4 0
1 Tbsp lemon juice 3 0 1 0
8 oz. beet juice 100 2 24 0
Condiments Cal. Prot. Carbs Fat
1 Tbsp Jams/preserves 56 0 14 0
1 tbsp low sugar preserves 34 0 9 0
2 Tbsp Fluff 40 0 10 0
1 Tbsp salad dressing (oil n vinegar) 72 0 0 8
1 Tbsp fat free Italian salad dressing 10 0 2 0
1 Tbsp low fat ranch dressing 33 0 3 3
2 Tbsp ranch dressing 148 0 1 16
1 Tbsp blue Cheese dressing 75 0 1 7
2 Tbsp low fat balsamic vinaigrette(Newman's Own) 20 0 6 2
1 Tbsp Kraft Balsamic Vinaigrette 45 0 2 4
2 Tbsp Marzetti dill veggie dip 120 1 2 13
1 Tbsp Ginger dressing (Angelo Pietro's) 28 1 4 1
1 Tbsp fat free mayonnaise 11 0 2 0
1 Tbsp liTE mayonnaise 35 0 1 4
1 Tbsp mayonnaise 57 0 4 5
1 Tbsp Kraft mayo w/Olive oil 45 0 2 4
1 tsp or packet mustard 3 0 0 0
1 Tbsp catsup 15 0 4 0
2 Tbsp Barbeque Sauce (Tony Roma's bottled) 50 0 12 0
2 Tbsp Stubbs Bar-B-Q Sauce 30 0 6 0
1 Tbsp fat-free creamer 25 0 5 0
1 tsp sugar 16 0 4 0
1/2 cup sugar 400 0 100 0
1 tsp brown sugar 12 0 3 0
1/2 cup spaghetti/marinara sauce 92 2 14 3
2 tbsp salsa 8 0 2 0
1 Tbsp seafood cocktail sauce 25 0 6 0
2 Tbsp Maple Syrup 105 0 26 0
1/4 cup Vermont sugar-free maple syrup 10 0 4 0
1 Tbsp honey 64 0 17 0
1 tsp honey 21 0 5 0
1/2 bag 94% fat free microwave popcorn 120 4 25 2
1 Tbsp Olive oil 119 0 0 14
1 tsp Olive oil 40 0 0 5
2 Tbsp Fat-free Reddi Wip 5 0 1 0
2 Tbsp Reddi-Wip 15 0 1 1
Supplements Cal. Prot. Carbs Fat
1 scoop Pro JYM blended protein powder (vanilla flavor) 140 24 5 2.5
1 scoop Pro JYM (chocolate cookie crunch) 160 24 7 3.5
1 scoop Pro JYM (S'mores) 150 24 8 2.5
1 scoop Pro JYM (Cookies & Cream) 140 24 5 2.5
2 softgels Omega JYM 20 0 0 2
1 scoop Pre JYM 15 0 4 0
1 scoop Post JYM Active Matrix 10 0 2 0
1 scoop Post JYM Fast Carbs 120 0 30 0
Shred JYM, Alpha JYM, Vita JYM, ZMA JYM 0 0 0 0
Candy Cal. Prot. Carbs Fat
22 Gummi Bears (Haribo) 150 3 34 0
20 Gummi Bears 136 3 31 0
30 Gummi Bears 204 4 46 0
10 Haribo Cola Gummies 130 3 29 0
7 small Wonka Pixy Stix 60 0 15 0
1 Giant Wonka Pixy Stix 100 0 26 0
13 Wonka Sweetarts 60 0 13 0
14 Wonka Sweetart Gummies 130 1 32 0
4 Wonka Kazoozles 180 0 43 0
35 Jelly beans (Jelly Belly) 140 0 35 0
2 squares(2 oz.)dark chocolate (70% cacao) 65 2 4 5
16 Bittersweet (60% cacao) chocolate chips 80 1 8 6
4 large marshmallows 100 1 24 0
Alcohol Cal. Prot. Carbs Fat
12 oz. Budweiser 146 1 10 0
12 oz. Bud Light 110 1 7 0
4 oz. Red wine (Merlot) 102 0 3 0
4 oz. cooking wine 103 1 7 0
Fast Food Cal. Prot. Carbs Fat
6inch Subway Turkey (double meat) on wheat 330 28 48 5
6inch Subway Turkey and ham (double meat) on wheat 360 31 50 7
Subway club salad (double meat) 220 35 13 4
McDonalds Tendergrill chicken salad (1/2 packet light Italian dressing) 300 33 11 15
McDonalds Premium Grilled Chicken Classic (without mayo) 370 32 50 5
Wendy's black forest ham &swiss Frescata (no cheese) 330 21 45 8
1 KFC chicken breast (breading removed) 160 31 2 4
KFC Green beans 50 2 7 2
KFC House side salad 15 1 2 0
2 slices Pizza Hut med.Thin'NCrispy cheese pizza 200 8 21 8
1 slice Pizza Hut pepperoni pizza 280 12 27 14
1 slice Dominoes Meatza deep dish 205 15 27 20 1
1 serving (4 oz.) Chipotle chicken 190 32 1 6.5
1 serving (4 oz.) Chipotle Steak 190 30 2 6.5
1 serving (2.5 oz.) Chipotle Fajita veggies 20 1 4 0
1 serving (3.5 oz.) Chipotle guacamole 150 2 8 13
1 serving (3.5 oz.) Chipotle mild salsa 20 1 4 0
Snacks/Other Cal. Prot. Carbs Fat
3 Oreos 165 1 21 7
3 reduced fat Oreos 150 1 27 5
1 snack size Mounds bar 80 1 10 5
1 large slice Angel food cake (1/6 of cake) 144 3 32 0
1 can (12 oz.) Cola 136 0 35 0
32 oz. Gatorade 270 0 66 0
12 oz. Gatorade 90 0 22 0
1 packet Swiss Miss Diet cocoa mix 25 2 4 0
1 cup air popped popcorn 31 1 6 0
1 oz. bag Baked Lays 120 2 23 2
1 oz. Tostitos flour tortilla chips 140 2 19 7
1 oz. pita chips 130 3 19 5
Dreyers frozen fruit bar 30 0 8 0
1 sugar-free popsicle 12 0 3 0




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