TABLE III
Reading edition
Showing 100-Calorie Portions of Some Common Foods—Together with Their Protein, Nitrogen, and Mineral Content[171]
Key:
A Protein Calories
B Protein Grams
C Nitrogen Grams
D Calcium Grams
E Phosphorus Grams
F Iron Grams
Material Measure Portion A B C D E F
Almonds 12-15 nuts 12.90 3.20 .051 .037 .072 .00060
Apples, dried ½ cup, 1.2 oz. 2.50 .60 0.100 .108 .163 .00050
Apples, fresh 1 large apple, 7.5 oz. 2.40 0.60 .096 .012 .020 .00050
Apricots, dried 9 halves, 1.3 oz. 7.60 1.90 0.300 .123 .044 .00050
Asparagus, fresh 20 stalks, 8 in. long, 15.9 oz. 32.40 8.10 1.290 .122 .177 .00450
Bacon, fried 4-5 small slices, 5 oz. 6.80 1.70 .270 .001 .018 .00030
Bananas 1 large, 5.5 oz. 5.30 1.30 .020 .009 .031 .00060
Beans, Lima, dried 2 tbs., 1 oz. 23.20 5.80 .920 .020 .096 .00200
Beans, Lima, fresh ½ cup, 2.9 oz. 23.00 5.70 .920 .001 .007 .00011
Beans, string 2½ cups, cut in pieces, 8.5 oz. 22.40 5.60 .890 .110 .126 .00270
Beans, white, dried 2 tbs., 1 oz. 26.00 6.50 1.400 .047 .137 .00200
Beets 4 beets, 2 in. diam., 7 oz. 14.00 3.50 0.560 .064 .084 .00130
Beef, round, lean 1 slice, 3 × 3 × 1½ in., 2 oz. 48.00 12.00 1.920 .007 .129 .00180
Beef feet slice, 5 × 2½ × ¼ in., 1.6 oz. 30.00 7.50 1.600 .004 .081 .00110
Butter 1 (scant) tbs., 0.5 oz. 1.60 0.40 .064 .002 .002 .00003
Cabbage 5 cups, sliced, 11.2 oz. 20.40 5.10 0.890 .143 .092 .00350
Carrots 4-5 young car., 10.5 oz. 9.60 2.40 0.384 .124 .101 .00130
Cauliflower 1 small head, 11.5 oz. 23.60 5.90 0.944 .403 .200 .00200
Celery 4 cups, in 1-in. pieces 5.20 1.30 0.200 .421 .201 .00270
Clams 6 clams, ½ cup, 7.6 oz. 79.20 19.80 3.160 .285 .282 .00970
Cheese, American 1⅛ in. cube (0.8 oz.) 24.40 6.10 0.970 .211 .156 .00030
Cherries (stoned) 1 cup, 4.5 oz. 4.80 1.20 0.190 .025 .039 .00050
Chicken, lean meat, roasted 2½ oz. 79.60 19.90 3.190 .006 .075 .00290
Crackers, soda 4 crackers 9.60 2.40 0.380 .006 .025 .00040
Cornmeal 3 tbs., 1 oz. 10.40 2.60 0.410 .005 .053 .00030
Corn ⅓ cup, 3.6 oz. 12.40 3.10 0.490 .006 .102 .00080
Chocolate, unsweetened ¾ × ¼ × ⅞ in. piece 8.40 2.10 0.330 .015 .075 .00040
Cocoa 3½ tbs., 0.7 oz. 17.60 4.40 0.490 .023 .143 .00050
Cream, 18% (thin) ¼ cup, 1.8 oz. 5.20 1.30 9.200 .050 .044 .00010
Cream, 40% (thick) 1⅓ tbs., 0.9 oz. 2.40 0.60 0.096 .020 .020 .00005
Dates 4½ dates, 1.1 oz. 2.40 0.60 0.096 .019 .016 .00090
Eggs 1⅓ eggs 36.40 9.10 1.450 .045 .122 .00210
Egg whites 7 whites, 6.9 oz. 96.48 24.12 3.850 .020 .022 .00020
Egg yolks 2 yolks, 1 oz. 17.28 4.32 .691 .036 .118 .00230
Farina 3 tbs., 1 oz. 12.40 3.10 .496 .006 .035 .00020
Fish, lean piece, 3 × 3 × ½ in., 2.4 oz. 90.40 22.60 3.610 .025 .259 .00120
Fish, oily 53.20 13.30 2.120 .015 .153 .00070
Figs 1½ large figs, 1.1 oz. 5.60 1.40 .224 .051 .037 .00100
Flour, entire wheat 3 tbs., 1 oz. 15.60 3.90 .624 .009 .066 .00070
graham 3 tbs., 1 oz. 14.80 3.70 .592 .011 .101 .00100
rye 3 tbs., 1 oz. 8.00 2.00 .320 .005 .082 .00040
white 4 tbs., 1 oz. 12.80 3.20 .572 .006 .026 .00020
Gelatin 27 grams 98.80 24.90 3.980
Grapefruit 2¾ tbs. 5.00 1.25 .040 .036 .00058
Grapes (Concord) 1 large bunch, 5 oz. 5.60 1.40 0.200 .019 .032 .00030
Grape juice ½ cup, 3.6 oz. 1.40 0.35 .050 .011 .011 .00030
Hominy 3½ tbs., 1 oz. 9.60 2.40 0.350 .002 .027 .00030
Honey 1 tbs., 1.1 oz. .40 0.10 .002 .006 .00030
Lamb 1 slice, 3½ × 4½ × ⅓ in., 1.8 oz. 25.60 6.40 1.020 .004 .069 .00100
Lemons 3 large, 11.4 oz. 9.20 2.30 0.360 .081 .049 .00140
Lettuce 2 large heads, 18.5 oz. 25.20 6.30 1.000 .224 .224 .00790
Lentils (dried) 2½ tbs., 1 oz. 29.60 7.40 1.180 .031 1.260 .00250
Macaroni 1 cup 14.80 3.70 0.590 .006 .040 .00030
Milk, whole ⅜ cup, 5.1 oz. 19.20 4.80 0.760 .174 .134 .00090
skimmed ⅜ cup 37.20 9.30 1.480 .331 .262 .00070
unsweetened, canned 3¾ tbs., 2.1 oz. 23.20 5.80 0.920 .188 .146 .00040
sweet, canned 1½ tbs., 1.1 oz. 10.40 2.60 0.410 .096 .072 .00020
buttermilk 1⅛ cup, 10.0 oz. 33.60 8.40 1.340 .294 .271 .00070
Milk powder[172] 1 oz.
malted (Horlick’s)[173] 1½ tbs., 1.2 oz.
Molasses
Mutton 1 slice, 3 × 3¼ × ⅛ inch 24.80 6.20 0.990 .004 .067 .00090
Oatmeal ⅓ cup, 1 oz. 16.80 4.20 0.670 .017 .099 .00100
Onions 3-4 med., 7.2 oz. 13.20 3.30 0.520 .069 .093 .00100
Orange 1 large, 9.5 oz. 6.40 1.60 0.250 .088 .040 .00040
Oysters (raw) 6-12 oys., ⅔ cup, 7.2 oz. 49.20 12.30 1.060 .106 .306 .00890
Parsnip 2 medium, 7.0 oz. 10.00 2.50 0.400 .091 .117 .00090
Peas, fresh ¾ cup, 3.5 oz. 26.00 6.50 1.040 .026 .120 .00170
Peaches, fresh 3 medium, 60.5 oz. 3.80 1.70 0.270 .038 .057 .00070
Pears 1 large, 6.3 oz. 4.00 1.00 0.160 .024 .041 .00050
Peanuts 20-24 single, 0.6 oz. 18.80 4.70 0.750 .013 .073 .00049
Pecans 12 single, 0.51 oz. 5.20 1.30 0.200 .012 .045 .00040
Pepper (green) 18.00 4.50 0.720 .034 .145 .00220
Pineapple 2 slices 1 in. thick, 8.2 oz. 3.60 0.90 .041 .064 .00120
Plums 3-4 large, 4.4 oz. 4.80 1.20 0.190 .024 .038 .00060
Potatoes (sweet) ½ medium, 3.6 oz. 6.00 1.50 0.240 .016 .037 .00040
Potatoes (white) 1 medium, 5.3 oz. 10.80 2.70 0.430 .016 .069 .00160
Prunes 4 medium, 1.4 oz. 2.80 0.70 .110 .018 .035 .00100
Radishes 36 small, 12 oz. 17.60 4.40 0.700 .073 .098 .00210
Rhubarb 4 cups, cut in small pieces, 15.3 oz. 10.40 2.60 0.410 .189 .134 .00430
Rice 3 tbs., 1 oz. 9.20 2.30 0.360 .004 .027 .00030
Shredded wheat 1 biscuit, 0.9 oz. 14.00 3.50 0.550 .011 .089 .00120
Spinach 3 cups, 14.7 oz. 35.20 8.80 1.400 .281 .285 .01500
Squash, summer 12.40 3.10 0.490 .039 .035 .00130
winter 12.40 3.10 .038 .069 .00130
Strawberries 1⅓ cups, 9.0 oz. 10.24 2.56 0.400 .104 .072 .00210
Tapioca 3 tbs., 1.0 oz. 0.44 0.11 0.017 .004 .025 .00050
Tomatoes, fresh 2-3 medium, 15.5 oz. 16.00 4.00 0.640 .050 .113 .00180
canned 1¾ cup, 15.6 oz.
Turnips 2 cups, cut in cubes, 13.0 oz. 13.20 3.30 0.520 .161 .117 .00130
Veal slice, 2 × 2¾ inches, 2.3 oz. 58.00 14.50 2.320 .008 .156 .00220
Walnuts, English 16-18 nuts, 0.5 oz. 10.40 2.60 0.410 .013 .015 .00030
Watermelon (edible portion) 11.7 oz. 5.20 1.30 0.200 .038 .010 .00100