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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