Fruits |
||||
| Item | Serving Size | Carb Grams | Fat Grams | Calories |
| Apple, raw | 1 medium | 21.1 | .1 | 81 |
| Apple cider, canned or bottled Apple juice, unsweetened |
6
ounces 6 ounces |
20 21.7 |
0 0 |
85 87 |
| Applesauce, canned, unsweetened | 1/2 cup | 15 | .2 | 56 |
| Apricots | 3 medium | 11.8 | .4 | 51 |
| Avocado | 1 ounce 1/4 medium 1 medium 1/2 cup, pureed |
2.1 3 14 8.5 |
5 5 30 2.8 |
46 55 324 185 |
| Banana | 1 medium 1/2 cup mashed |
26.7 26.4 |
.6 .6 |
105 104 |
| Blackberries | 1/2 cup | 9.2 | .3 | 37 |
| Blueberries | 1/2 cup | 10.2 | .3 | 41 |
| Boysenberries | 1/2 cup | 9.2 | .3 | 37 |
| Cantaloupe | 1/2 medium 1/2 cup cubed |
22.3 6.7 |
.7 .2 |
94 29 |
| Cherries, sweet w/o pits Cherries, sour w/o pits |
1/2 cup 1/1 cup |
12 9.4 |
.7 .2 |
52 39 |
| Cherries, dried, tart | 1/4 cup | 43 | 0 | 140 |
| Cherry, Maraschino | 1 each | 2 | 0 | 8 |
| Cranberries, whole, raw | 1/2 cup | 6 | .1 | 23 |
| Cranberry Juice, cocktail | 6 ounces | 26 | 0 | 110 |
| Cranberry Sauce, canned, sweetened | 1/2 cup | 53.7 | 0 | 209 |
| Currents, dried | 1 cup | 107 | 0 | 408 |
| Dates, pitted, raw | 1 cup
pitted & chopped 1 date |
134 6 |
.7 0 |
502 23 |
| Figs, raw Figs, dried |
1 small 1 medium 1 large 10 figs |
8 10 12 122.2 |
0 0 0 2.2 |
30 37 47 477 |
| Grapefruit, pink or red | 1/2 medium 1/2 cup sections w/juice |
16 11.1 |
.1 .1 |
60 43 |
| Grapefruit Juice, fresh | 6 ounces | 17 | .1 | 72 |
| Grapes, fresh | 1 cup | 15.8 | .3 | 62 |
| Grape Juice, canned or bottled | 1 cup | 37.8 | .2 | 154 |
| Honeydew Melon | 1/10 medium 1/2 cup cubed |
11.8 7.8 |
.1 .1 |
46 30 |
| Kiwifruit | 1
medium 1 large |
11.3 13.5 |
.3 .4 |
46 55 |
| Lemon Lemon Peel (Zest) |
1 medium 1 large 1 teaspoon 1 tablespoon 1 tablespoon |
5.4 7.8 .3 1 1.3 10.5 |
.2 .3 0 0 0 |
17 25 0 0 4 30 |
| Lime Lime Juice, fresh |
1 medium
1 tablespoon |
7.1
1.4 |
0
0 |
20 4 33 |
| Mango | 1
medium 1/2 cup sliced |
35.2 14 |
.6 .2 |
135 54 |
| Nectarines | 1
medium 1/2 cup sliced |
16 8.1 |
.6 .3 |
67 34 |
| Orange, navel Orange Peel, Zest |
1
medium 1 teaspoon 1 tablespoon |
15.4
.5 |
.2 0 0 |
62 0 0 |
| Orange Juice, fresh Orange Juice, Fresh Orange Juice, canned or bottled |
6
ounces 1/4 cup 6 ounces |
19.3 6.4 18.4 |
.4 .1 .3 |
83 27.6 78 |
| Papaya Papaya Nectar, canned or bottled |
1
medium 1/2 cup cubed 6 ounces |
29.8 6.9 27.2 |
.4 .1 3 |
117 27 107 |
| Peach | 1 medium | 9.7 | .1 | 37 |
| Peach, canned in light syrup | halves | 18 | .1 | 68 |
| Peach, canned in water | halves | 7.5 | .1 | 29 |
| Pear | 1 medium or large | 25.1 | .7 | 98 |
| Pear, canned in light syrup | halves | 19 | .1 | 72 |
| Pear Nectar | halves | 16 | .1 | 62 |
| Pineapple, fresh, trimmed | 1 slice (3/4" thick) 1/2 cup diced |
10.4 9.6 |
.4 .3 |
42 39 |
| Pineapple canned water-packed | 1 cup (crushed, sliced or chunks) 1 slice or ring |
.2 0 |
78.7 15 |
|
| Pineapple Juice, canned or bottled | 6 ounces | 25.8 | .2 | 104 |
| Plum, fresh, pitted | 1 ounce | 3.7 | .2 | 16 |
|
Pomegranates Pomegranate Juice |
1
pomegranate (3-3/8" dia) 8 ounces |
36 38 |
0 0 |
105 150 |
| Prickly Pear, fresg | 1 medium | 9.9 | .5 | 42 |
| Prunes, dried | 10 each | 52.7 | .4 | 201 |
| Prune Juice, canned | 6 ounces | 33.5 | .1 | 136 |
| Raisins, seedless | 1/2 cup (not packed) 1/2 cup (packed) |
57.5 65.6 |
.3 .4 |
219 249 |
| Raspberries,
fresh Raspberry Juice, canned or bottled |
1/2 cup 8 ounces |
7.1 30 |
.3 0 |
31 120 |
| Strawberries, fresh | 8 berries 1/2 cup |
5.2 |
0 .3 |
50 23 |
| Tangerine | 1 medium | 9.4 | .2 | 37 |
| Watermelon | 1/2 cup diced | 5.7 | .3 | 25 |
Nuts & Seeds |
||||
| Item | Serving Size | Carb Grams | Fat Grams | Calories |
| Almonds, whole, dry roasted | 1 each 1 ounce (23 nuts) 1 cup |
0 6 28 |
1 1 72 |
1 161 826 |
| Almonds, sliced Almonds, slivered |
1 cup 1 cup |
18 21 |
47 55 |
531 624 |
|
Brazil nuts,
whole, shelled Brazil nuts, whole, shelled |
1 ounce (6-8 nuts) 1 cup |
3.5 17 |
19 93 |
183 918 |
| Caraway Seeds | 1 teaspoon 1 tablespoon |
1.1 3.3 |
.3 1 |
7 22.3 |
| Cashews, dry roasted | 1 ounce 1 cup (halves & whole) |
9 45 |
13 63 |
162 796 |
| Fennel Seeds | 1 teaspoon 1 tablespoon |
1.1 3 |
.3 .9 |
7 20 |
| Filberts (hazelnuts),
whole
Filberts (hazelnuts), chopped |
1 each 1 ounce 1 cup 1 cup |
4.4 20.7 17.6 |
.8 18 84 72 |
8.7 179 853 727 |
| Macadamia, whole & halves | 1 ounce (10-12 nuts) | 3.9 | 21 | 199 |
| Peanuts, cooked & shelled | 1 ounce 1/2 cup |
6 12 |
6.2 36 |
90.2 414 |
| Peanuts, dry roasted | 1 ounce | 5 | 14 | 160 |
| Peanut Butter, creamy or smooth | 2 tablespoons | 6.6 | 16 | 189 |
| Peanut Butter, low-fat | 2 tablespoons | 2.5 | 100 | |
| Pecan, halves | 1 ounce (20 nuts) | 5 | 20.4 | 190 |
| Pine Nuts | 1 ounce 1 tablespoon |
4 1.4 |
14 5 |
146 51 |
| Pistachios | 1-ounce (47 nuts) 1 cup |
7 31.8 |
13.7 61.9 |
164 739 |
| Poppy Seeds | 1 teaspoon 1 tablespoon |
1.3 3.9 |
14.9 46.9 |
|
| Sesame Seeds, toasted | 1 teaspoon 1 tablespoon |
.9 2.1 |
1.5 4.5 |
10 52 |
| Tahini (sesame butter) | 1 tablespoon | 4 | 8 | 95 |
| Walnuts | 1-ounce (14 halves) 1 cup (50 halves) 1 cup (chopped or pieces) |
5.2 18.3 22 |
17.5 62 74 |
142 784.8 770 |