Diet Food Nutrition Chart
Great Tool To Count Nutrients In Food
My diet food nutrition chart will help you figure out what goes into your stomach in terms of useful nutrients. I have chosen most common healthy foods that should be included in your healthy weight loss diet menu.
Of course you do not have to precisely eat only those foods from the food nutrition table. The products below are just a tiny fraction of wide range of healthy foods. So use is as your small diet food nutrition guide.
Refer to this chart whenever you are planning a healthy diet for yourself. To decide how much protein, fats and carbs you need use my free calorie counter.
Whole Food Nutrition Chart
Food Nutrition Guide: Proteins, Fats, Carbohydrates and Water
for every 100 gram (1/2 cups) or 3.5 oz serving.
| FOOD | PROTEIN (grams) | FATS (grams) | CARBS (grams) | WATER (grams) |
| GRAINS & CEREALS | ||||
| white flour | 11.5 | 1.0 | 76.9 | 14.2 |
| whole wheat flour | 11.9 | 1.9 | 68.4 | 13.4 |
| whole bread | 7.5 | 1.3 | 53.8 | 36.6 |
| white bread | 8.9 | 0.6 | 61.3 | 34.0 |
| brown rice | 7.5 | 2.2 | 75.4 | 12.0 |
| corn | 9.2 | 3.8 | 75.8 | 12.5 |
| pearl barley | 10.4 | 1.4 | 82.3 | 12.2 |
| wheat germ | 28.0 | 10.0 | 55.0 | 10.0 |
| whole wheat pasta | 12.5 | 1.2 | 75.0 | 35.2 |
| LEGUMES | ||||
| beans (dry) | 23.6 | 2.5 | 51.7 | 10.7 |
| string beans | 2.1 | 0.1 | 2.4 | 90.5 |
| chick peas | 21.8 | 4.9 | 54.3 | 13.0 |
| peas (fresh) | 7.4 | 0.2 | 12.4 | 76.1 |
| lentils (dry) | 25.0 | 2.5 | 54.0 | 11.6 |
| broad beans | 27.2 | 3.0 | 55.3 | 13.3 |
| VEGETABLES | ||||
| potatoes | 2.1 | 1.0 | 18.0 | 78.5 |
| tomatoes | 1.0 | 0.2 | 3.5 | 94.0 |
| red beets | 1.1 | 0 | 4.0 | 91.3 |
| artichokes | 2.7 | 0.2 | 2.5 | 84.0 |
| cauliflower | 3.2 | 0.2 | 2.7 | 90.5 |
| carrots | 1.1 | 0 | 7.6 | 91.6 |
| onions | 1.2 | 0 | 1.0 | 92.1 |
| yellow squash | 1.1 | 0.1 | 3.5 | 94.6 |
| mushrooms | 2.3 | 0.4 | 1.9 | 82.1 |
| fennel | 1.2 | 0 | 1.0 | 93.2 |
| leeks | 2.1 | 0.1 | 5.2 | 87.8 |
| asparagus | ||||
| broccoli | ||||
| spinach | 3.4 | 0.7 | 3.0 | 90.1 |
| celery | 2.3 | 0.2 | 2.4 | 88.3 |
| Brussels sprouts | 4.2 | 0.5 | 4.3 | 85.7 |
| lettuce | 1.8 | 0.4 | 2.2 | 94.3 |
| parsley | 3.7 | 0.6 | 0.1 | 87.2 |
| radishes | 0.8 | 0.1 | 1.8 | 95.6 |
| cucumbers | ||||
| endives | 1.9 | 0.5 | 0.5 | 88.1 |
| green olives | 0.8 | 15.0 | 1.0 | 76.8 |
| FRUITS | ||||
| grapes | 0.5 | 0.1 | 15.6 | 80.3 |
| bananas | 1.2 | 0.3 | 15.5 | 79.8 |
| apples | 0.2 | 0.3 | 11.0 | 85.6 |
| oranges | 0.7 | 0.2 | 7.8 | 87.2 |
| peaches | 0.8 | 0.1 | 6.1 | 90.7 |
| lemons | 0.6 | 0 | 2.3 | 89.5 |
| strawberries | 0.9 | 0.4 | 5.3 | 90.5 |
| figs | 0.9 | 0.2 | 11.2 | 81.9 |
| apricots | 0.4 | 0.1 | 6.8 | 86.3 |
| pineapples | 0.5 | 0 | 10.0 | 86.4 |
| plums | ||||
| cherries | ||||
| chestnuts | 3.5 | 1.8 | 42.4 | 41.0 |
| NUTS & DRIED FRUIT | ||||
| walnuts | 15.8 | 63.7 | 6.3 | 6.3 |
| hazelnuts | 13.0 | 62.9 | 1.8 | 5.7 |
| almonds | ||||
| peanuts | ||||
| raisins | 1.9 | 0.6 | 72.0 | 17.1 |
| dried plums | 2.2 | 0.5 | 37.1 | 29.3 |
| dried figs | 3.5 | 2.7 | 66.7 | 19.4 |
| SWEETS | ||||
| honey | 0.6 | 0 | 80.3 | 18.0 |
| white sugar | 0 | 0 | 105.0 | 0.5 |
| MEATS | ||||
| beef | ||||
| chicken breast | 22.2 | 0.9 | - | 75.3 |
| turkey breast | 22.0 | 6.2 | 0.4 | 70.2 |
| lean ham | 28.6 | 11.5 | 0 | 54.8 |
| rabbit | 22.1 | 5.3 | 0.5 | 70.9 |
| veal | ||||
| pork | ||||
| DAIRY & EGGS | ||||
| whole milk | 3.1 | 3.4 | 4.8 | 87.0 |
| skim milk | 3.6 | 0.2 | 5.3 | 90.5 |
| parmesan | 36.0 | 25.6 | 0 | 29.5 |
| egg whites | 10.9 | 0.1 | 0.8 | 87.6 |
| egg yolks | 16.3 | 31.9 | 0.7 | 49.2 |
| cheddar | ||||
| cottage cheese | ||||
| kefir | ||||
| buttermilk | ||||
| plain whole yogurt | ||||
| sour cream | ||||
| FISH & SEAFOOD | ||||
| haddock | ||||
| salmon | ||||
| trout | 14.7 | 3.0 | - | 80.5 |
| sole | 16.9 | 1.7 | 9.8 | 79.5 |
| codfish | 17.0 | 0.3 | - | 81.5 |
| fresh tuna | ||||
| canned tuna in water | ||||
| crab meat | ||||
| shrimp | ||||
| anchovies | 16.8 | 2.6 | 1.5 | 76.5 |
| sardines | 20.8 | 4.5 | (1.5) | 73.0 |
If you do not find a product you are looking for in my food nutrition chart, use this awesome widget below!
Hope you find my food nutrition chart useful in planning your healthy diet menu!
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