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Fruits Calories Protein Carbs Fat 1 large apple 110 0 30 0 1 avocado 289 3 15 27 1 medium banana 105 1 27 0 1 cup blueberries 83 1 21 0 1 medium cantaloupe 188 5 45 1 1/2 large grapefruit 53 1 13 1 1 medium nectarine 60 1 14 1 1 large orange 86 2 22 0 1 medium peach 38 1 9 0 1 medium pear 96 1 26 0 1 cup sliced pineapple 79 1 20 0 1 cup raspberries 64 1 15 1 1 cup whole strawberries 46 1 11 0 Juices 8 ounces apple juice (unsweetened) 117 0 29 0 8 ounces grapefruit juice 96 1 23 0 8 ounces orange juice 110 2 25 1 8 ounces tomato juice 41 2 10 0 Vegetables 20 asparagus spears 60 6 12 0 1 can green beans 52 3 12 0 1 cup chopped broccoli 31 3 6 0 1 cup Brussels sprouts 38 3 8 0 1 medium carrot 25 1 6 0 1 cup chopped cauliflower 28 1 3 0 1 medium celery stalk 6 0 1 0 1 cup canned corn 133 4 30 2 1 cup eggplant 20 1 5 0 1 medium onion 46 1 11 0 1 cup peas 118 8 21 1 1 baked potato, medium 161 4 37 0 2 cups salad (greens) 44 3 8 0 1 medium sweet potato 103 2 24 0 1 medium tomato 22 1 5 0 1/2 cup tomato sauce (marinara) 92 2 14 0 1 cup sliced boiled zucchini 29 1 7 0 Grains Bread/Crackers 1 medium plain bagel 289 11 56 2 1 medium bran muffin 305 8 55 8 1 plain dinner roll 84 2 14 2 1 English muffin (plain) 134 4 26 1 English muffin (whole wheat) 134 6 27 1 1 plain hamburger roll 120 4 21 2 1 slice multigrain bread 65 3 12 1 1 large pita bread (white) 6.5 in. 165 5 33 1 1 large pita bread (wheat) 6.5 in. 170 6 35 2 1 slice pumpernickel bread 65 2 12 1 1 slice rye bread 83 3 15 1 6 saltine crackers 154 3 26 4 1 slice white bread 66 2 13 1 1 slice whole wheat bread 70 3 13 1 6 whole wheat crackers 108 2 18 4 Cereal 1 cup Cheerios 111 4 22 2 1 cup corn flakes 101 2 24 0 1 cup grits, cooked 143 3 31 0 1 packet cream of wheat (instant) 102 3 22 0 1/2 cup Grape Nuts 208 6 47 1 1 cup cooked oatmeal 147 6 25 2 1 cup raisin bran 178 5 43 1 1 cup Rice Krispies 108 2 24 0 1 cup Special K 117 7 22 0 1 cup Wheaties 106 3 24 1 Pasta (cooked) 1 cup egg noodles 221 7 40 3 1 cup macaroni and cheese 370 16 68 4 1 cup rice noodles 192 2 44 0 1 cup soba 113 6 24 0 1 cup spaghetti 221 8 43 1 1 cup whole wheat pasta 174 7 37 1 Rice (cooked) 1 cup brown rice (medium grain) 218 5 46 2 1 Rice cake 35 1 7 0 1 cup white rice (medium grain) 242 4 53 0 1 cup white rice (Long grain) 205 4 45 0 1 cup wild rice 166 7 35 1 Legumes and Nuts Legumes (cooked) 1 cup baked beans 239 12 54 1 1 cup black beans 227 15 41 1 1 cup chickpeas 286 12 54 3 1 cup soybeans 254 22 20 12 1/2 cup hummus 207 10 18 12 1 cup kidney beans 225 15 40 1 1 cup lima beans 216 15 39 1 1 cup navy beans 255 15 47 1 1 tbsp peanut butter 94 4 3 8 1 ounce peanuts 166 7 6 14 1 cup Pinto beans 245 15 45 1 1 cup refried beans 237 14 39 3 Nuts 1 ounce almonds 169 6 5 15 1 ounce cashews 163 4 9 13 1 ounce hazelnuts 183 4 5 18 1 ounce macadamia nuts 203 2 &nb |