Food Values

Carbohydrates

Food

Calories (g)

Protein (g)

Carbs (g)

Fat (g)

Baked potato (1 large, 8oz.)

220

5

51

0

Blackeye Peas (1 cup)

198

13

36

1

Brown Rice (1/2 cup, cooked)

109

2

23

1

Cottage cheese (1/2 cup)

80

18

3

1

Corn (1 cup, cooked)

180

5

41

2

Corn Tortilla (1, small)

67

2

13

1

Cream of Wheat (1/2 cup, cooked)

134

4

28

0

Kidney Beans (1 cup, cooked)

208

13

38

1

Lentils (1 cup, cooked)

230

18

40

1

Oatmeal (1/2 cup, cooked)

73

3

13

1

Pasta (dry, 1oz.)

105

4

20

.5

Popcorn (1 cup, plain)

31

1

6

0

Rice Cakes (1, no salt)

35

1

7

0

Ultra Fuel (16 oz., 1 serv.)

400

0

100

0

Wheat bread (1 slice)

61

2

11

0

White Rice (1/2 cup, cooked)

134

2

30

0

Yam (1, baked, 8 oz.)

220

4

53

0

Yogurt (plain, 1 cup)

160

10

14

8

Vegetables (high fiber)

Food (1 cup)

Calories (g)

Protein (g)

Carbs (g)

Fat (g)

Asparagus

44

3

8

0

Broccoli (raw)

24

3

5

0

Brussel Sprouts (4, cooked)

32

2

7

.5

Cauliflower (raw)

24

2

5

0

Celery (1 stalk, raw)

6

0

1

0

Cucumber

14

1

3

0

Eggplant (cooked)

27

1

6

0

Frozen mixed vegetables (1/2 cup)

40

2

9

Green Cabbage (raw)

16

0

4

0

Greens (cooked)

30

1

6

0

Green Beans

44

2

10

0

Green Peas

126

8

11

0

Okra (cooked)

50

3

11

0

Onions (raw)

25

1

6

0

Spinach (raw)

12

1

5

0

Tomato (1 medium, raw)

25

1

5

0

Zucchini (cooked)

28

1

7

0

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