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Nutritional Guide

This page includes very useful information that we have gathered from different resources that we find important for every health cautious individual to know.

 

 

List of various food with Nutritional Values for a HEALTHY DIET.

 

BEANS

FOOD

AMOUNT

CALORIES

PROTEIN (gms)

CARBS (gms)

FATS (gms)

Black beans

1/2 cup cooked

113

 7.6

20.4

 .5

Garbanzo (chickpeas)

1/2 cup cooked

134

 7.3

22.5

2.1

Kidney beans

1/2 cup cooked

112

 7.6

20.1

 .4

Lentil beans

1/2 cup cooked

115

 8.9

19.9

 .4

Lima beans

1/2 cup cooked

108

 7.3

19.6

 .4

Navy beans

1/2 cup cooked

129

 7.9

24.0

 .5

Soybeans (edamame)

1/2 cup cooked

127

11.1

10.0

5.8

Tofu

1/2 cup fresh

94

10.0

 2.3

5.9

 

DAIRY

FOOD

AMOUNT

CALORIES

PROTEIN (gms)

CARBS (gms)

FATS (gms)

Cheddar cheese

1 ounce

114

  7.1

  .4

9.4

Cottage cheese

1/2 cup

110

14.0

3.1

5.0

Cottage cheese, lowfat

1/2 cup

  90

16.0

3.0

1.0

Egg

1 large

  75

  6.3

0

5.0

Milk, lowfat

1 cup

121

  8.1

11.7

4.7

Milk, skim

1 cup

  86

  8.4

11.8

  .4

Muenster cheese

1 ounce

104

  6.7

  .3

8.5

Swiss cheese

1 ounce

107

  8.1

1.0

7.8

Yogurt, lowfat

1 cup

144

11.9

16

3.5

Yogurt, nonfat

1 cup

127

13.0

17.4

  .4

 

FISH

FOOD

AMOUNT

CALORIES

PROTEIN (gms)

CARBS (gms)

FAT (gms)

Anchovies, in water

1 ounce

37

 5.8

0

 1.4

Halibut

3 ounces

93

17.7

0

 2.0

Mackerel

3 ounces

180

15.8

0

11.8

Salmon

3 ounces

121

16.9

0

5.4

Sardines, in water

1 can

130

22.0

0

5.0

Tuna, tongol

1/4 cup

70

16.0

0

0

 

GRAINS

FOOD

AMOUNT

CALORIES

PROTEIN (gms)

CARBS (gms)

FAT (gms)

Oatmeal, rough cut

1 cup

145

6.0

25.2

2.4

Pancake, buckwheat

1 4" diameter

54

1.8

6.4

2.2

Pancake, whole wheat

1 4" diameter

74

3.4

8.8

3.2

Popcorn, dry

1 cup

54

1.8

10.7

.7

Quinoa, cooked

1/2 cup

115

4.3

21.5

2

Rice, brown, cooked

1/2 cup

108

2.4

22.8

.8

Rye bread

1 slice

56

2.1

12

.3

Whole wheat bread

1 slice

56

2.4

11

.7

 

POULTRY

 FOOD

AMOUNT

CALORIES

PROTEIN (gms)

CARBS (gms)

FAT (gms)

Chicken breast

4 ounces

193

29.3

0

7.6

Chicken, light meat, no skin

4 ounces

196

35.1

0

5.1

Chicken, dark meat, no skin

4 ounces

232

31.0

0

5.1

Turkey, light meat, no skin

4 ounces

178

33.9

0

3.7

Turkey, dark meat, no skin

4 ounces

212

32.4

0

8.2

 

Alphabetical List of Fruits with Fruit Nutritional Value (in order) 

 FRUIT

 NUTRITIONAL VALUES IN ORDER (concerns)

 Apples

 flavonoids, fiber, C (pesticides, wax coating)

 Apricots

 carotenoids, A, C, fiber (preservatives)

 Bananas

 B6, C, potassium (glycemic)

 Blackberries

 flavonoids, fiber, C, K, manganese

 Blueberries

 flavonoids, C, manganese, fiber

 Cantaloupe

 carotenoids, C, A, potassium

 Cherries

 flavonoids (pesticides)

 Cranberries

 flavonoids, fiber, C, manganese

 Dates

 (glycemic)

 Dried fruit

 (glycemic, preservatives)

 Figs

 (preservatives)

 Fruit juices

 (glycemic)

 Grapefruit

 carotenoids in pink, flavonoids, C

 Grapes

 flavonoids, manganese (pesticides)

 Guava

 carotenoids, fiber, C

 Kiwifruit

 C, fiber (glycemic)

 Lemons

 flavonoids, C (wax coating)

 Limes

 flavonoids, C (wax coating)

 Mangoes

 carotenoids, A, C (glycemic)

 Nectarines

 carotenoids, C (glycemic, pesticides)

 Oranges

 carotenoids, flavonoids, C, fiber (glycemic)

 Papayas

 carotenoids, C, folate, potassium

 Peaches

 carotenoids, C (pesticides)

 Pears

 flavonoids (pesticides)

 Persimmons

 C (glycemic)

 Pineapple

 C, manganese (glycemic)

 Plums

 carotenoids, C

 Raspberries

 flavonoids, fiber, manganese, C

 Raisins

 (glycemic, pesticides, preservatives)

 Strawberries

 carotenoids, flavonoids, C, fiber (pesticides)

 Tangerines

 carotenoids, A, C (glycemic)

 Watermelon

 carotenoids, C, A, B6 (glycemic)

 

*sources: calorieking, commonsensehealth and Wikipedia.

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