| Table 9.
Nutritive Value of the Edible Part of Food
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Food Description
portion | Calories (kcal)
| protein (g)
| fat (g)
| fiber
|
|
| Beverages
|
|
|
|
|
|
| Alcoholic
|
|
|
|
|
|
| Beer
|
|
|
|
|
|
|
Regular ................................. 12 fl oz
| 146
| 1
| 0
| 0.7
|
|
|
Light ..................................... 12 fl oz
| 99
| 1
| 0
| 0
|
|
| Gin, rum, vodka,
whiskey |
|
|
|
|
|
|
80 proof
................................ 1.5 fl oz
| 97
| 0
| 0
| 0
|
|
|
86 proof
................................ 1.5 fl oz
| 105
| 0
| 0
| 0
|
|
|
90 proof
................................ 1.5 fl oz
| 110
| 0
| 0
| 0
|
|
|
Liqueur, coffee, 53 proof........ 1.5 fl oz
| 175
| Tr
| Tr
| 0
|
|
| Mixed drinks
|
|
|
|
|
|
|
Daiquiri
................................... 2 fl oz
| 112
| Tr
| Tr
| 0
|
|
|
Pina
colada.............................. 4.5 fl oz
| 262
| 1
| 3
| 0.8
|
|
| Dessert Wline
|
|
|
|
|
|
|
Dry ..................................... 3.5 fl oz
| 130
| Tr
| 0
| 0
|
|
|
Sweet ................................. 3.5 fl oz
| 158
| Tr
| 0
| 0
|
|
| Table Wine
|
|
|
|
|
|
|
Red..................................... 3.5 fl oz
| 74
| Tr
| 0
| 0
|
|
|
White ................................. 3.5 fl oz
| 70
| Tr
| 0
| 0
|
|
| Carbonated*
|
|
|
|
|
|
|
Club soda
................................ 12 fl oz
| 0
| 0
| 0
| 0
|
|
|
Cola type ................................. 12 fl oz
| 152
| 0
| 0
| 0
|
|
|
Diet Cola (aspartane)......................
12 fl oz | 4
| Tr
| 0
| 0
|
|
|
Diet pepper type ..................... 12 fl oz
| 0
| Tr
| 0
| 0
|
|
|
Ginger Ale…………….12 fl oz
| 124
| 0
| 0
| 0
|
|
|
Grape
...................................... 12 fl oz
| 160
| 0
| 0
| 0
|
|
|
Lemon lime............................. 12 fl oz
| 147
| 0
| 0
| 0
|
|
|
Orange.....................................
12 fl oz | 179
| 0
| 0
| 0
|
|
|
Pepper type
............................. 12 fl oz
| 151
| 0
| Tr
| 0
|
|
|
Root beer................................. 12 fl oz
| 152
| 0
| 0
| 0
|
|
| Chocolate
flavored beverage mix |
|
|
|
|
|
|
Powder .................................... 2-3 heaping tsp
| 75
| 1
| 1
| 1.3
|
|
|
Prepared with milk
................. 1 cup
| 226
| 9
| 9
| 1.3
|
|
| Cocoa (powder
containing nonfat dry milk)
|
|
|
|
|
|
|
Powder.................................. 3 heaping tsp
| 102
| 3
| 1
| 0.3
|
|
|
Prepared 2 water and 1 oz powder......... 1 serving
| 103
| 3
| 1
| 2.5
|
|
| Powder
containing nonfat dry milk and aspartane
|
|
|
|
|
|
|
Powder.................................. 1\2-oz envelope
| 48
| 4
| Tr
| 0.4
|
|
|
Prepared (6 oz water plus 1 envelope mix)
| 48
| 4
| Tr
| 0.4
|
|
| Coffee
|
|
|
|
|
|
|
Brewed .................................... 6 fl oz
| 4
| Tr
| 0
| 0
|
|
|
30 Espresso .................................. 2 fl oz
| 5
| Tr
| Tr
| 0
|
|
|
Instant, prepared (1 rounded tsp)
| 4
| Tr
| 0
| 0
|
|
| Cranberry juice
cocktail......... 8 fl oz
| 144
| 0
| Tr
| 0.3
|
|
| Fruit Punch Drink
| 117
| 0
| 0
| 0.2
|
|
| grape drink
............................. 8 fl oz
| 113
| 0
| 0
| 0
|
|
| Pineapple
grapefruit juice drink................................... 8 fl oz
| 118
| 1
| Tr
| 0.3
|
|
| Pineapple orange
juice drink................................... 8 fl oz
| 125
| 3
| 0
| 0.3
|
|
| Lemonade
|
|
|
|
|
|
|
Frozen concentrate prepared
............................. 8 fl oz
| 99
| Tr
| 0
| 0.2
|
|
|
Powder with water Regular
................................. 8 fl oz
| 112
| 0
| 0
| 0
|
|
|
Low cal @ aspartame................ 8 fl oz
| 5
| 0
| 0
| 0
|
|
| Malted milk,
with added nutrients |
|
|
|
|
|
|
Chocolate Powder.................................. 3
heaping tsp |
75
| 1
| 1
| 0.2
|
|
|
Chocolate Prepared ............................... 1 cup
| 225
| 9
| 9
| 0.3
|
|
|
Natural |
|
|
|
|
|
|
Natural Powder.................................. 4-5
heaping tsp. |
80
| 2
| 1
| 0.1
|
|
|
Natural Prepared ............................... 1 cup
| 231
| 10
| 9
| 0
|
|
| Rice beverage
(RICE DREAM) .............................. 1 cup
| 120
| Tr
| 2
| 0
|
|
| Tea
|
|
|
|
|
|
|
Black brewed.................................... 6 fl oz
| 2
| 0
| 0
| 0
|
|
|
Chamomile ........................ 6 fl oz
| 2
| 0
| 0
| 0
|
|
|
Herb other than chamomile....... 6 fl oz
| 2
| 0
| 0
| 0
|
|
|
Instant tea unsweetened ........................ 8 fl oz
| 2
| 0
| 0
| 0
|
|
|
Sweetened, lemon flavor
..... 8 fl oz
| 88
| Tr
| 0
| 0
|
|
|
Sweetened with saccharin, lemon flovor………8oz
| 5
| 0
| 0
| 0
|
|
| Water,
tap................................... 8 fl oz
| 0
| 0
| 0
| 0
|
|
| Dairy Products
|
|
|
|
|
|
| Cheese (natrual)
|
|
|
|
|
|
| Blue
Cheese...................................... 1 oz
| 100
| 6
| 8
| 0
|
|
| Camembert (3 weges @ 4-oz
container)............... 1 wedge
| 114
| 8
| 9
| 0
|
|
| Cheddar Cut pieces ..........................
1 oz | 114
| 7
| 9
| 0
|
|
| Cheddar 1 cubic inch
| 68
| 4
| 6
| 0
|
|
| Cheddar Shredded
............................ 1 cup
| 455
| 28
| 37
| 0
|
|
| Cottage cheese
(4%) Large curd
....................... 1 cup
| 233
| 28
| 10
| 0
|
|
| Cottage cheese
(4%) Small curd....................... 1 cup
| 217
| 26
| 9
| 0
|
|
| Cottage cheese
(4%) With fruit ........................ 1 cup
| 279
| 22
| 8
| 0
|
|
| 60 Low fat (2%)
..................... 1 cup
| 203
| 31
| 4
| 0
|
|
| 61 Low fat (1%)
..................... 1 cup
| 164
| 28
| 2
| 0
|
|
| Cottage cheese uncreamed dry curd (less than
1\2% fat) ......... 1 cup
| 123
| 25
| 1
| 0
|
|
| Cream
Cheese............................ 1 oz
| 99
| 2
| 10
| 0
|
|
|
1 tbsp |
51
| 1
| 5
| 0
|
|
| Cream Cheese Low
fat............................... 1 tbsp
| 35
| 2
| 3
| 0
|
|
| Cream Cheese Fat
free............................... 1 tbsp
| 15
| 2
| Tr
| 0
|
|
| Feta
Cheese...................................... 1 oz
| 75
| 4
| 6
| 0
|
|
| Low
fat, cheddar or colby....
1 oz | 49
| 7
| 2
| 0
|
|
| Mozzarella made
with whole milk........................ 1 oz
| 80
| 6
| 6
| 0
|
|
| Mozzarella (Part
skim low moisture) ...................... 1 oz
| 79
| 8
| 5
| 0
|
|
| Muenster...............................
1 oz | 104
| 7
| 9
| 0
|
|
| Neufchatel
............................ 1 oz
| 74
| 3
| 7
| 0
|
|
| Parmesan,
grated.................. 1 cup
| 456
| 42
| 30
| 0
|
|
| …………………………………. 1
tbsp | 23
| 2
| 2
| 0
|
|
| …………………………………. 1
oz | 129
| 12
| 9
| 0
|
|
| Provolone .............................
1 oz | 100
| 7
| 8
| 0
|
|
| Ricotta, made
with whole milk........................ 1 cup
| 428
| 28
| 32
| 0
|
|
| Part
skim milk ................... 1 cup
| 340
| 28
| 19
| 0
|
|
| Swiss
.................................... 1 oz
| 107
| 8
| 8
| 0
|
|
| Pasteurized
process cheese |
|
|
|
|
|
| American Cheese
Regular .............................. 1 oz
| 106
| 6
| 9
| 0
|
|
| American
Fat free............................... 1 slice
| 31
| 5
| Tr
| 0
|
|
| Swiss
.................................... 1 oz
| 95
| 7
| 7
| 0
|
|
| American
cheese food.................. 1 oz
| 93
| 6
| 7
| 0
|
|
| American
Cheese spread.............. 1 oz
| 82
| 5
| 6
| 0
|
|
| Half and Half
........................... 1 cup .
| 315
| 7
| 28
| 0
|
|
| …………………………………. 1
tbsp | 20
| Tr
| 2
| 0
|
|
| Light,
coffee, or table cream............. 1 cup
| 469
| 6
| 46
| 0
|
|
| ………………………………...
1 tbsp | 29
| Tr
| 3
| 0
|
|
| Whipping Cream, unwhipped (volume about double
when whipped) |
|
|
|
|
|
Light ..................................... 1 cup
| 699
| 5
| 74
| 0
|
|
| …………………………………..1
tbsp .
| 44
| Tr
| 5
| 0
|
|
|
Heavy.................................... 1 cup
| 821
| 5
| 88
| 0
|
|
| …………………………………..
1 tbsp | 52
| Tr
| 6
| 0
|
|
| Whipped
topping |
|
|
|
|
|
| (pressurized)
...................... 1 cup
| 154
| 2
| 13
| 0
|
|
| …………………………….. 1
tbsp | 8
| Tr
| 1
| 0
|
|
| Cream, sour
|
|
|
|
|
|
| Regular
.................................... 1 cup
. |
493
| 7
| 48
| 0
|
|
| …………………………………….1
tbsp | 26
| Tr
| 3
| 0
|
|
| Reduced
fat .............................
1 tbsp | 20
| Tr
| 2
| 0
|
|
| Fat
free .................................... 1 tbsp
| 12
| Tr
| 0
| 0
|
|
| Cream product,
imitation (made with vegetable fat)
|
|
|
|
|
|
| Sweet Creamer
Liquid (frozen) .................. 1 tbsp
. |
20
| Tr
| 1
| 0
|
|
| Sweet Creamer
Powdered ........................... 1 tsp
. |
11
| Tr
| 1
| 0
|
|
| Whipped topping
|
|
|
|
|
|
| Whipped topping Frozen ................................
1 cup | 239
| 1
| 19
| 0
|
|
| ………………………………………………...
1 tbsp | 13
| Tr
| 1
| 0
|
|
| whipped topping
powdered @ whole milk ................... 1 cup
| 151
| 3
| 10
| 0
|
|
| …………………………………..
1 tbs
| 8
| Tr
| Tr
| 0
|
|
| whipped topping
Pressurized ........................ 1 cup
| 184
| 1
| 16
| 0
|
|
| …………………………... 1 tbs
| 11
| Tr
| 1
| 0
|
|
| Sour dressing
(filled cream type, nonbutterfat)
............. 1 cup |
417
| 8
| 39
| 0
|
|
| ………………………….. 1 tbsp ..
| 21
| Tr
| 2
| 0
|
|
| Frozen yougurt Chocolate
............................. 1/2 cup
| 115
| 3
| 4
| 1.6
|
|
| Frozen yougurt Vanilla
.................................. 1/2 cup.
| 114
| 3
| 4
| 0
|
|
| Regular Ice
Cream Chocolate...........................1/2 cu
| 143
| 3
| 7
| 0.8
|
|
| regular Ice Cream
Vanilla................................ 1/2 cup.
| 133
| 2
| 7
| 0
|
|
| Ice Cream Light
(50% reduced fat) vanilla……….1/2 cup
| 92
| 3
| 3
| 0
|
|
| Premium low fat
chocolate ......................... 1/2 cup
| 113
| 3
| 2
| 0.7
|
|
| Rich,
vanilla .........................1/2 cup.
| 178
| 3
| 12
| 0
|
|
| Soft
serve, french
vanilla..... 1/2 cup. |
185
| 4
| 11
| 0
|
|
| Sherbet,
orange .......................
1/2 cup | 102
| 1
| 1
| 0
|
|
| Milk
|
|
|
|
|
|
| Whole
(3.3% fat) .................
1 cup | 150
| 8
| 8
| 0
|
|
| Reduced
fat (2%) ................. 1 cup
| 121
| 8
| 5
| 0
|
|
| Lowfat (1%)
......................... 1 cup
| 102
| 8
| 3
| 0
|
|
| Nonfat
(skim) .......................
1 cup | 86
| 8
| Tr
| 0
|
|
| Buttermilk
............................ 1 cup
| 99
| 8
| 2
| 0
|
|
| Canned Milk
|
|
|
|
|
|
| Condensed,
sweetened......... 1 cup
| 982
| 24
| 27
| 0
|
|
| Evaporated Whole
milk........................ 1 cup
| 339
| 17
| 19
| 0
|
|
| Evaporated Skim milk .......................... 1
cup | 199
| 19
| 1
| 0
|
|
| Dried
Buttermilk ............................ 1 cup
| 464
| 41
| 7
| 0
|
|
| Nonfat instant
milk....................... 1 cup
| 244
| 24
| Tr
| 0
|
|
| Chocolate milk
(commercial) |
|
|
|
|
|
| Whole ...................................
1 cup | 208
| 8
| 8
| 2
|
|
| Reduced
fat (2%) ................. 1 cup
| 179
| 8
| 5
| 1.3
|
|
| Lowfat (1%)
......................... 1 cup
| 158
| 8
| 3
| 1.3
|
|
| Eggnog
(commercial) ............. 1 cup
| 342
| 10
| 19
| 0
|
|
| Milk shake, thick
|
|
|
|
|
|
| Chocolate .............................
10.6 fl oz |
356
| 9
| 8
| 0.9
|
|
| 133 Vanilla
.................................. 11 fl oz
| 350
| 12
| 9
| 0
|
|
| Low Fat yogurt
(milk solids) Fruit flavored.................. 8-oz container
| 231
| 10
| 2
| 0
|
|
| low fat yogurt
(milk solids) Plain............................... 8-oz container
| 144
| 12
| 4
| 0
|
|
| nonfat yogurt
(milk solids) Fruit flavored..................... 8-oz container
| 213
| 10
| Tr
| 0
|
|
| nonfat
yogurt(milk solids) Plain................................. 8-oz
container | 127
| 13
| Tr
| 0
|
|
| Yogurt (no milk
solids) plain
................................ 8-oz container
| 139
| 8
| 7
| 0
|
|
| Yogurt (no milk
solids) nonfat milk,lemon or vanilla
low cal……..8-oz |
98
| 9
| Tr
| 0
|
|
| Eggs
|
|
|
|
|
|
| Whole
raw.................................. 1 medium
| 66
| 5
| 4
| 0
|
|
| …………………………………. 1
large raw | 75
| 6
| 5
| 0
|
|
| ……………………………...1
extra large r |
86
| 7
| 6
| 0
|
|
| White
raw.................................... 1 large
| 17
| 4
| 0
| 0
|
|
| Yolk
raw..................................... 1 large
| 59
| 3
| 5
| 0
|
|
| Fried egg in
margarine........................... 1 large
| 92
| 6
| 7
| 0
|
|
| Hard Boild
egg........................... 1 large
| 78
| 6
| 5
| 0
|
|
| ……………………..1 cup
chopped | 211
| 17
| 14
| 0
|
|
| 148 Poached,
with salt................ 1 large
| 75
| 6
| 5
| 0
|
|
| Scrambled egg in
margarine...... 1 large |
101
| 7
| 7
| 0
|
|
| Egg
substitute, liquid ................ 1/4 cu
| 53
| 8
| 2
| 0
|
|
| Fats and Oils
|
|
|
|
|
|
| Butter......................................
1 stick | 813
| 1
| 92
| 0
|
|
| ………………………………. 1
tbsp | 102
| Tr
| 12
| 0
|
|
| …………………………….1 tsp
| 36
| Tr
| 4
| 0
|
|
| Lard ......................................
1 cup | 849
| 0
| 205
| 0
|
|
| …………………………….. 1
tbsp | 115
| 0
| 13
| 0
|
|
| Margarine Hard
(4 sticks per lb) ...........
1 stick | 815
| 1
| 91
| 0
|
|
| ……………………………………….1
tbs
| 101
| Tr
| 11
| 0
|
|
| ……………………………... 1
tsp | 34
| Tr
| 4
| 0
|
|
| Margarine Soft ......................................
1 cup | 626
| 2
| 183
| 0
|
|
| …………………………….1
tsp | 34
| Tr
| 4
| 0
|
|
| Margarine Hard
(4 sticks per lb) ...........
1 stick | 621
| 1
| 70
| 0
|
|
| ……………………………………….
1 tbsp | 76
| Tr
| 9
| 0
|
|
| ……………………………………..1
tsp | 26
| Tr
| 3
| 0
|
|
| Soft ......................................
1 cup | 1236
| 1
| 139
| 0
|
|
| …………………………………...
1 tsp | 26
| Tr
| 3
| 0
|
|
| Spread
(about 40% fat)...........
1 cup | 801
| 1
| 90
| 0
|
|
| …………………………………..
1 tsp | 17
| Tr
| 2
| 0
|
|
| 169 Margarine
butter blend.............. 1 stick
| 811
| 1
| 91
| 0
|
|
| ……………………………………….
1 tbsp | 102
| Tr
| 11
| 0
|
|
| Canola oil
..................................... 1 cup
| 1927
| 0
| 218
| 0
|
|
| ……………………………………..1
tbsp | 124
| 0
| 14
| 0
|
|
| Corn
oil...................................... 1 cup
| 1927
| 0
| 216
| 0
|
|
| …………………………………….
1 tbsp | 120
| 0
| 14
| 0
|
|
| Olive
oil...................................... 1 cup
| 1909
| 0
| 216
| 0
|
|
| …………………………………….
1 tbsp | 119
| 0
| 14
| 0
|
|
| Peanut
oil...................................... 1 cup
| 1909
| 0
| 216
| 0
|
|
| ……………………………………...
1 tbsp | 119
| 0
| 14
| 0
|
|
| Safflower
oil, high oleic ..............
1 cup .
| 1927
| 0
| 218
| 0
|
|
| …………………………………..
1 tbsp | 120
| 0
| 14
| 0
|
|
| Sesame
oil.................................... 1 cup
| 1927
| 0
| 218
| 0
|
|
| …………………………………..
1 tbsp | 120
| 0
| 14
| 0
|
|
| Soybean,
hydrogenated .......... 1 cup
| 1927
| 0
| 218
| 0
|
|
| …………………………………...1
tbsp | 120
| 0
| 14
| 0
|
|
| Soybean
oil, hydrogenated and |
|
|
|
|
|
| cottonseed oil
blend .......... 1 cup |
1927
| 0
| 218
| 0
|
|
| ……………………………... 1
tbsp | 120
| 0
| 14
| 0
|
|
| Sunflower
oil................................ 1 cup
| 1927
| 0
| 218
| 0
|
|
| …………………………………….
1 tbsp ..
| 120
| 0
| 14
| 0
|
|
| Salad dressings
Commercial |
|
|
|
|
|
| Blue cheese
|
|
|
|
|
|
| Regular
.............................. 1 tbsp
| 77
| 1
| 8
| 0
|
|
| Low
calorie........................ 1 tbsp
| 15
| 1
| 1
| 0
|
|
| Caesar
|
|
|
|
|
|
| Regular
.............................. 1 tbsp
| 78
| Tr
| 8
| Tr
|
|
| Low
calorie........................ 1 tbsp
| 17
| Tr
| 1
| Tr
|
|
| French
|
|
|
|
|
|
| Regular
.............................. 1 tbsp
| 67
| Tr
| 6
| 0
|
|
| Low
calorie........................ 1 tbsp
| 22
| Tr
| 1
| 0
|
|
| Italian
|
|
|
|
|
|
| Regular
.............................. 1 tbsp
| 69
| Tr
| 7
| 0
|
|
| Low
calorie........................ 1 tbsp
| 16
| Tr
| 1
| Tr
|
|
| Mayonnaise
|
|
|
|
|
|
| Regular
.............................. 1 tbsp
| 99
| Tr
| 11
| 0
|
|
| Light Cholestorol
free | 49
| Tr
| 5
| 0
|
|
| Fat
free............................... 1 tbsp
| 12
| 0
| Tr
| 0.6
|
|
| Russian
|
|
|
|
|
|
| Regular
.............................. 1 tbsp
| 76
| Tr
| 8
| 0
|
|
| Low
calorie........................ 1 tbsp
| 23
| Tr
| 1
| Tr
|
|
| Thousand island
|
|
|
|
|
|
| Regular
.............................. 1 tbsp
| 59
| Tr
| 6
| 0
|
|
| Low
calorie........................ 1 tbsp
| 24
| Tr
| 2
| 0.2
|
|
| Homemade with
margarine ........................ 1 tbsp
| 25
| 1
| 2
| 0
|
|
| Homemade
French……………………….1 tbsp |
88
| Tr
| 10
| 0
|
|
| Homemade
Vinegar and oil..................... 1 tbsp
| 70
| 0
| 8
| 0
|
|
| Homemade with Shortining
................................. 1 cup
| 812
| 0
| 205
| 0
|
|
| ………………………………………...1
tbsp ..................
| 113
| 0
| 13
| 0
|
|
| Fish and
Shellfish |
|
|
|
|
|
| Catfish,
breaded, fried............... 3 oz
| 195
| 15
| 11
| 0.6
|
|
| Clam Raw, meat only ....................... 3 oz
| 63
| 11
| 1
| 0
|
|
| ……………………….1
medium | 11
| 2
| Tr
| 0
|
|
| Clam
Breaded, fried .........................3/4 cup
| 451
| 13
| 26
| 0.3
|
|
| Clams
Canned, drained solids ...........
3 oz | 126
| 22
| 2
| 0
|
|
| ……………………………………….1
cup | 237
| 41
| 3
| 0
|
|
| Cod
|
|
|
|
|
|
| Cod
Baked or broiled ..................... 3 oz
| 89
| 20
| 1
| 0
|
|
| ………………………………………..1
fillet | 95
| 21
| 1
| 0
|
|
| Canned,
solids and liquid ....... 3 oz
| 89
| 19
| 1
| 0
|
|
| Crab
|
|
|
|
|
|
| Crab
Alaska King Steamed................................ 1 leg
| 130
| 26
| 2
| 0
|
|
| …………………………………………….3
oz | 82
| 16
| 1
| 0
|
|
| Crab
Imitation, from surimi
......... 3 oz |
87
| 10
| 1
| 0
|
|
| Blue
|
|
|
|
|
|
| Blue crab
Steamed................................ 3 oz
| 87
| 17
| 2
| 0
|
|
| Blue
crab Canned crabmeat .................
1 cup | 134
| 28
| 2
| 0
|
|
| crab cake with
egg and onion fried in margarine ................ 1 cake
| 93
| 12
| 5
| 0
|
|
| Fish
fillet, battered or |
|
|
|
|
|
| breaded, fried
....................... 1 fillet
| 211
| 13
| 11
| 0.5
|
|
| Fish
stick and portion, |
|
|
|
|
|
| breaded, frozen,
reheated .... 1 stick (4" x 1"
|
|
|
|
|
|
| x 1/2")
| 76
| 4
| 3
| 0
|
|
| 1
portion (4" x |
|
|
|
|
|
| 2" x 1/2")
| 155
| 9
| 7
| 0
|
|
| Flounder
or sole, baked or |
|
|
|
|
|
| broiled
.................................. 3 oz
| 99
| 21
| 1
| 0
|
|
| 1
fillet | 149
| 31
| 2
| 0
|
|
| Haddock, baked or broiled........
3 oz | 95
| 21
| 1
| 0
|
|
| 1
fillet | 168
| 36
| 1
| 0
|
|
| Halibut,
baked or broiled .......... 3 oz
| 119
| 23
| 2
| 0
|
|
| 1/2
fillet | 223
| 42
| 5
| 0
|
|
| Herring, pickled
........................ 3 oz
| 223
| 12
| 15
| 0
|
|
| Lobster,
steamed .......................
3 oz | 83
| 17
| 1
| 0
|
|
| Ocean
perch, baked |
|
|
|
|
|
| or
broiled.............................. 3 oz
| 103
| 20
| 2
| 0
|
|
| 1 fillet
| 61
| 12
| 1
| 0
|
|
| Oyster
|
|
|
|
|
|
| Raw,
meat only .......................
1 cup | 169
| 17
| 6
| 0
|
|
| 6
medium | 57
| 6
| 2
| 0
|
|
| Breaded,
fried ......................... 3 oz
| 167
| 7
| 11
| 0.2
|
|
| Pollock,
baked or broiled.......... 3 oz
| 96
| 20
| 1
| 0
|
|
| 1
fillet | 68
| 14
| 1
| 0
|
|
| Rockfish, baked or
broiled........ 3 oz |
103
| 20
| 2
| 0
|
|
| 1
fillet | 180
| 36
| 3
| 0
|
|
| Roughy, orange,
|
|
|
|
|
|
| baked or broiled
................... 3 oz
| 76
| 16
| 1
| 0
|
|
| Salmon
|
|
|
|
|
|
| Baked
or broiled (red) ............ 3 oz
| 184
| 23
| 9
| 0
|
|
| 1/2
fillet | 335
| 42
| 17
| 0
|
|
| Canned (pink),
solids and |
|
|
|
|
|
| liquid (includes
bones)...... 3 oz |
118
| 17
| 5
| 0
|
|
| Smoked
(chinook)
.................. 3 oz
| 99
| 16
| 4
| 0
|
|
| Sardine,
Atlantic, canned in
|
|
|
|
|
|
| oil, drained
solids |
|
|
|
|
|
| (includes bones)
................... 3 oz |
177
| 21
| 10
| 0
|
|
| Scallop, cooked
|
|
|
|
|
|
| Breaded,
fried ......................... 6 large
| 200
| 17
| 10
| 0.2
|
|
| Steamed...................................
3 oz | 95
| 20
| 1
| 0
|
|
| Shrimp
|
|
