Food Counts

Nutritional information varies by brand and serving size. Always refer to the nutrition information on the package, when available.

Protein Foods: Meat, Poultry & Fish

Food Amount Calories Protein Fat Carbs
Chicken Breast: Boneless, Skinless 4 oz. 124 26.1 1.4 0
Fish: Cod 4 oz. 119 25.8 1 0
Fish: Salmon-Atlantic 4 oz. 233 25 14 0
Fish: Salmon-Pink 4 oz. 168 28.9 5 0
Fish: Tuna, 5.8 oz 1/2 can 95.5 21 .7 0
Fish: Tuna, 5.8 oz 1 can 191 42.1 1.4 0
Turkey Breast: Boneless, Skinless 4 oz. 153 34 .8 0
Turkey Breast: Oscar Mayer Shaved 4 oz. 120 14 5 4
Steak: Lean 4 oz. 180 21 10 0
Beef Jerky: Lean (Jack Link’s Original) 1 oz. 80 15 1 3

Protein Foods: Other Sources

Food Amount Calories Protein Fat Carbs
Body Fortress Choc. Whey Protein 1 scoop 140 26 2 8
Egg: Whole 1 egg 70 6 4.5 1
Egg: White Only 1 white 17 3.6 <.1 .2
1% Cottage Cheese 1/2 cup 90 14 1.5 6
Frigo Light String Cheese 1 stick 50 7 2.5 4
Yoplait Greek Yogurt 5.3 oz. 100 10 0 15
Cheddar Cheese, Shredded, Fat-Free 1/4 cup 45 9 0 2

Quick Meals

These meals may be LOWER in protein!

Food Amount Calories Protein Fat Carbs
Healthy Choice Chicken Pesto Alfredo 1 dinner 310 24 7 36
Healthy Choice Beef Merlot 1 dinner 220 15 6 25
Healthy Choice Honey Roasted Turkey 1 dinner 250 17 4 36
Lean Cuisine Salad Additions: Asian 1 salad 260 17 8 30
Lean Cuisine Salad Additions: Southwest 1 salad 260 18 9 27

Vegetables

Food Amount Calories Protein Fat Carbs
Asparagus, cooked 5 spears 15 2 .5 3
Broccoli, raw 1 cup 31 2.6 .3 6
Broccoli, cooked 1 cup 55 3.7 .6 11.2
Cabbage, raw-shredded 1 cup 17 1 <.1 3.9
Cabbage, cooked-shredded 1 cup 33 1.5 .6 7.2
Carrots, raw-baby 3 oz. 35 1 0 8
Carrots, raw-whole lg, 7″ 31 .7 .2 7.3
Carrots, cooked-sliced 1 cup 55 1.2 .3 12.8
Cauliflower, raw 1 cup 27 2.1 .1 5.7
Cauliflower, cooked 1 cup 29 2.3 .6 5.1
Celery, raw-stalks 2 med. 20 1 0 3
Corn, cooked 1 cup 133 4.3 1.6 30.5
Cucumber, raw 1 slice 1 <.1 <.1 .2
Cucumber, raw-sliced 1 cup 16 .7 .1 3.8
Cucumber, raw-no peel 8″ 32 1.6 .4 5.8
Cucumber, raw-peeled 8″ 45 2 .3 10.9
Green Beans, cooked 1 cup 44 2.4 .4 9.9
Green Peppers, raw 1 T. 4 <.1 <.1 .4
Green Peppers, raw 1 cup 18 .8 .2 4.3
Green Peppers, raw 1 whole 23 1 .2 5.4
Onions, raw 1 T. 4 <.1 <.1 1
Onions, raw 1/8″ slice 6 .1 <.1 1.4
Onions, raw 1 cup 48 1.1 <.1 1.4
Pickle small 5 .2 0 1
Potato, white-cooked 1 med. 161 4.3 .2 36.6
Potato, sweet-cooked 1 med (5″X2″) 100 2.2 .2 23
Romaine, raw 2 cups 15 1 0 3
Salsa 2 T. 15 0 0 3
Spinach, raw 1 cup 7 .9 .1 1.1
Squash: Acorn, cooked 1 cup-cubed 82 1.8 .2 21.5
Squash: Butternut, cooked 1 cup-cubed 82 1.8 .2 21.5
Tomato, raw 1/4″ slice 4 .2 <.1 .8
Tomato, raw 1 cup-chopped 32 1.6 .4 7.1
Tomatoes, can-diced 1/2 cup 25 1 0 4
Zucchini, cooked w/skin 1 cup-slices 29 1.2 <.1 7.1
Progresso Santa Fe Soup 1 cup 80 5 1 12

Fruits

Food Amount Calories Protein Fat Carbs
Apple 1 small-2.75″ 80 0 0 22
Apple 1 med-3″ 93 .5 .3 24.7
Applesauce, unsweetened 1/2 cup 50 0 0 13
Avocado (fat) 1 322 4 29.5 17.1
Banana med-7″ 105 1.3 .4 27
Cantaloupe 1 cup-cubes 53 1.3 .3 13.7
Cantaloupe 1/2 melon 75 1.9 .4 19.3
Cherries w/pits 1 cup 87 1.5 .3 22.1
Clementine 1 35 .6 .1 8.9
Cranberry Juice, 100% 8 oz. 70 0 0 18
Grapefruit med-4″ 41 .8 .1 10.3
Grapes, red or green 7 grapes 26 .2 <.1 6.3
Grapes, red or green 1 cup 104 1.1 .2 27.3
Kiwi 2″ 42 .8 .4 10.1
Lemon Juice 1 T. 3 <.1 <.1 1
Nectarine med-2.5″ 62 1.5 .5 15
Orange med-2.6″ 62 1.2 .2 15.4
Peach med-2.7″ 59 1.4 .4 14.8
Pear 1 med 103 .7 .2 27.5
Pineapple, ring 1 ring 28 .2 <.1 7.4
Pineapple, chunks 1/2 cup 75 .5 .1 18
Plum 2.1″ 30 .5 .2 7.5
Strawberries 8 med 32 .7 .2 7
Strawberries 1 cup-halved 49 1 .5 11.7
Watermelon 1 cup-diced 46 .9 .2 11.5

Fats: Healthy

Food Amount Calories Protein Fat Carbs
Flaxseed Oil 1 T. 120 0 14 0
Olive Oil 1 T. 120 0 14 0
Grapeseed Oil 1 T. 120 0 14 0
Almonds 5 35 1.5 3 1
Almonds 14 98 4.2 8.4 2.8
Peanut Butter 2 T. 200 8 16 7
Reduced-Fat Peanut Butter 2 T. 180 7 12 15

Grains – AVOID!

Food Amount Calories Protein Fat Carbs
Sara Lee 100% Whl Wht 45 Bread 1 slice 45 3 .5 10
Oatmeal, Instant 1 packet 100 4 2 19
Oatmeal, Quick Oats 1/2 cup 150 5 3 27

Snacks – JUNK FOOD – AVOID!

Food Amount Calories Protein Fat Carbs
Fiber 1 Cereal Bar: 90 Ch P Butter 1 bar 90 1 2.5 17
Fiber 1 Brownie: 90 Choc Fudge 1 bar 90 1 3 18
Special K Chips: Sw/Salt Pcorn 28 chips 120 2 2.5 23
Special K Chips: BQ 27 chips 110 2 2.5 23
Special K Crackers: Sav Herb 24 crackers 120 3 3 22
Wheat Thins Flatbread: Tus Herb 2 crackers 60 1 1.5 12
Pop Secret 100 Cal Popcorn 1 bag 100 3 4 20

Treats – JUNK FOOD – AVOID!

Food Amount Calories Protein Fat Carbs
Weight Watcher’s Choc Fudge Bar 1 small 45 2 .5 11
Wght Wtchr Frz Yog Str Smoothie 1 bar 60 1 1 12
Healthy Choice Frz Yogurt 1 cup 100 4 1.5 18

Beverages

Cran Water = 8 oz. 100% cranberry juice + 56 oz. water

Food Amount Calories Protein Fat Carbs
Almond Milk: Unsweetened 1 cup 30 1 2.5 <1
Cranberry Juice, 100% 8 oz. 70 0 0 18
Lemon Juice (add to water) 1 T. 3 <.1 <.1 1

Toppings, Dips & Dressings

Food Amount Calories Protein Fat Carbs
Salsa 2 T. 15 0 0 3
Peanut Butter 2 T. 200 8 16 7
Reduced-Fat Peanut Butter 2 T. 180 7 12 15
Smucker’s Sugar Free Preserves 1 T. 10 0 0 5
No Sugar Apple Butter 1 T. 10 0 0 2
Miracle Whip, Fat-Free 1 T. 15 0 0 3
Fat-Free Sour Cream 2 T. 25 1 0 4
Fat-Free Cream Cheese 1 oz. 30 4 0 2
Cheddar Cheese, Shredded, Fat-Free 1/4 cup 45 9 0 2
Lt Newman’s Own Ses. Ging. Dressing 2 T. 35 0 1.5 5
Mustard 1 tsp. 0 0 0 0

Spices, Flavorings & Marinades

Those without values are insignificant. Use FREELY!

WATCH OUT for those containing SUGAR!

Food Amount Calories Protein Fat Carbs
Soy Sauce 1 T. 10 1 0 1
Balsamic Vinegar 1 T. 14 <.1 0 2.7
Minced Garlic 1 tsp. 5 0 0 1
Lipton Onion Soup Mix 1 T (1/4 envelope) 20 0 0 4
Minced Onion 1 T. 0 0 0 0
Wyler’s Bouillon Cubes: Beef, Chicken 1 0 0 0 0
Wyler’s Broth: Beef/Chicken, 98% fat-free 1 5 0 0 1
Onion or Garlic – Salt or Powder 0 0 0 0 0
Mrs. Dash – many flavors 0 0 0 0 0
Oregano, Basil, Thyme, Parsley (dried) 1 tsp. 1-3 .1 .1 .2-.6
Black Pepper, Crushed Red Pepper, Chili Powder 1 tsp. 0 0 0 0
Cinnamon 1 tsp. 6 <.1 <.1 1.8

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