My Zone Journey

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Search the food block database

Search the food block database for 75 documented foods, with preparation states and source links beside the numbers. Find the exact food and preparation, then explore its nutrients and source. These are documented reference estimates, not measurements of your particular meal.

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Expand a food for its reference nutrients and source. All values start at 100 g edible portion. Measures are from USDA, not generic cup conversions.

Protein Sources

Chicken breast (roasted, skinless)

USDA FDC 171477 · View nutrition +
Energy (kcal)
165
Protein (g)
31.0
Total carbohydrate (g)
0.0
Fiber (g)
0.0
Available carbohydrate (g)
0.0
Total fat (g)
3.6
4.43 Protein blocks0.00 Carb blocks1.19 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 2.38. This is a separate convention, not an extra fat allowance.

Exact source food: Chicken, broilers or fryers, breast, meat only, cooked, roasted. Source: USDA FoodData Central SR Legacy, FDC 171477. Reference estimates vary with product, preparation and measurement.

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Protein Sources

Turkey breast (roasted, skinless)

USDA FDC 171496 · View nutrition +
Energy (kcal)
147
Protein (g)
30.1
Total carbohydrate (g)
0.0
Fiber (g)
0.0
Available carbohydrate (g)
0.0
Total fat (g)
2.1
4.30 Protein blocks0.00 Carb blocks0.69 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 1.39. This is a separate convention, not an extra fat allowance.

Exact source food: Turkey, whole, breast, meat only, cooked, roasted. Source: USDA FoodData Central SR Legacy, FDC 171496. Reference estimates vary with product, preparation and measurement.

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Protein Sources

Atlantic cod (cooked, dry heat)

USDA FDC 171956 · View nutrition +
Energy (kcal)
105
Protein (g)
22.8
Total carbohydrate (g)
0.0
Fiber (g)
0.0
Available carbohydrate (g)
0.0
Total fat (g)
0.9
3.26 Protein blocks0.00 Carb blocks0.29 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.57. This is a separate convention, not an extra fat allowance.

Exact source food: Fish, cod, Atlantic, cooked, dry heat. Source: USDA FoodData Central SR Legacy, FDC 171956. Reference estimates vary with product, preparation and measurement.

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Protein Sources

Atlantic salmon (farmed, cooked)

USDA FDC 175168 · View nutrition +
Energy (kcal)
206
Protein (g)
22.1
Total carbohydrate (g)
0.0
Fiber (g)
0.0
Available carbohydrate (g)
0.0
Total fat (g)
12.4
3.16 Protein blocks0.00 Carb blocks4.12 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 8.23. This is a separate convention, not an extra fat allowance.

Exact source food: Fish, salmon, Atlantic, farmed, cooked, dry heat. Source: USDA FoodData Central SR Legacy, FDC 175168. Reference estimates vary with product, preparation and measurement.

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Protein Sources

Light tuna (water-packed, drained, no added salt)

USDA FDC 171986 · View nutrition +
Energy (kcal)
116
Protein (g)
25.5
Total carbohydrate (g)
0.0
Fiber (g)
0.0
Available carbohydrate (g)
0.0
Total fat (g)
0.8
3.64 Protein blocks0.00 Carb blocks0.27 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.55. This is a separate convention, not an extra fat allowance.

Exact source food: Fish, tuna, light, canned in water, without salt, drained solids. Source: USDA FoodData Central SR Legacy, FDC 171986. Reference estimates vary with product, preparation and measurement.

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Protein Sources

Whole egg (raw)

USDA FDC 171287 · View nutrition +
Energy (kcal)
143
Protein (g)
12.6
Total carbohydrate (g)
0.7
Fiber (g)
0.0
Available carbohydrate (g)
0.7
Total fat (g)
9.5
1.79 Protein blocks0.08 Carb blocks3.17 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 6.34. This is a separate convention, not an extra fat allowance.

Exact source food: Egg, whole, raw, fresh. Source: USDA FoodData Central SR Legacy, FDC 171287. Reference estimates vary with product, preparation and measurement.

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Protein Sources

Egg white (raw)

USDA FDC 172183 · View nutrition +
Energy (kcal)
52
Protein (g)
10.9
Total carbohydrate (g)
0.7
Fiber (g)
0.0
Available carbohydrate (g)
0.7
Total fat (g)
0.2
1.56 Protein blocks0.08 Carb blocks0.06 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.11. This is a separate convention, not an extra fat allowance.

Exact source food: Egg, white, raw, fresh. Source: USDA FoodData Central SR Legacy, FDC 172183. Reference estimates vary with product, preparation and measurement.

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Protein Sources

Firm tofu (raw, calcium-set)

USDA FDC 172475 · View nutrition +
Energy (kcal)
144
Protein (g)
17.3
Total carbohydrate (g)
2.8
Fiber (g)
2.3
Available carbohydrate (g)
0.5
Total fat (g)
8.7
2.47 Protein blocks0.05 Carb blocks2.91 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 5.81. This is a separate convention, not an extra fat allowance.

Exact source food: Tofu, raw, firm, prepared with calcium sulfate. Source: USDA FoodData Central SR Legacy, FDC 172475. Reference estimates vary with product, preparation and measurement.

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Dairy

Plain Greek yogurt (nonfat)

USDA FDC 170894 · View nutrition +
Energy (kcal)
59
Protein (g)
10.2
Total carbohydrate (g)
3.6
Fiber (g)
0.0
Available carbohydrate (g)
3.6
Total fat (g)
0.4
1.46 Protein blocks0.40 Carb blocks0.13 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.26. This is a separate convention, not an extra fat allowance.

Exact source food: Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program). Source: USDA FoodData Central SR Legacy, FDC 170894. Reference estimates vary with product, preparation and measurement.

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Dairy

Cottage cheese (2% milkfat)

USDA FDC 172182 · View nutrition +
Energy (kcal)
81
Protein (g)
10.5
Total carbohydrate (g)
4.8
Fiber (g)
0.0
Available carbohydrate (g)
4.8
Total fat (g)
2.3
1.49 Protein blocks0.53 Carb blocks0.76 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 1.51. This is a separate convention, not an extra fat allowance.

Exact source food: Cheese, cottage, lowfat, 2% milkfat. Source: USDA FoodData Central SR Legacy, FDC 172182. Reference estimates vary with product, preparation and measurement.

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Dairy

Milk (2%, vitamins A and D added)

USDA FDC 171267 · View nutrition +
Energy (kcal)
50
Protein (g)
3.3
Total carbohydrate (g)
4.8
Fiber (g)
0.0
Available carbohydrate (g)
4.8
Total fat (g)
2.0
0.47 Protein blocks0.53 Carb blocks0.66 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 1.32. This is a separate convention, not an extra fat allowance.

Exact source food: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D. Source: USDA FoodData Central SR Legacy, FDC 171267. Reference estimates vary with product, preparation and measurement.

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Vegetables

Broccoli (raw)

USDA FDC 170379 · View nutrition +
Energy (kcal)
34
Protein (g)
2.8
Total carbohydrate (g)
6.6
Fiber (g)
2.6
Available carbohydrate (g)
4.0
Total fat (g)
0.4
0.40 Protein blocks0.45 Carb blocks0.12 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.25. This is a separate convention, not an extra fat allowance.

Exact source food: Broccoli, raw. Source: USDA FoodData Central SR Legacy, FDC 170379. Reference estimates vary with product, preparation and measurement.

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Vegetables

Broccoli (boiled, drained, no added salt)

USDA FDC 169967 · View nutrition +
Energy (kcal)
35
Protein (g)
2.4
Total carbohydrate (g)
7.2
Fiber (g)
3.3
Available carbohydrate (g)
3.9
Total fat (g)
0.4
0.34 Protein blocks0.43 Carb blocks0.14 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.27. This is a separate convention, not an extra fat allowance.

Exact source food: Broccoli, cooked, boiled, drained, without salt. Source: USDA FoodData Central SR Legacy, FDC 169967. Reference estimates vary with product, preparation and measurement.

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Vegetables

Spinach (raw)

USDA FDC 168462 · View nutrition +
Energy (kcal)
23
Protein (g)
2.9
Total carbohydrate (g)
3.6
Fiber (g)
2.2
Available carbohydrate (g)
1.4
Total fat (g)
0.4
0.41 Protein blocks0.16 Carb blocks0.13 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.26. This is a separate convention, not an extra fat allowance.

Exact source food: Spinach, raw. Source: USDA FoodData Central SR Legacy, FDC 168462. Reference estimates vary with product, preparation and measurement.

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Vegetables

Tomato (raw)

USDA FDC 170457 · View nutrition +
Energy (kcal)
18
Protein (g)
0.9
Total carbohydrate (g)
3.9
Fiber (g)
1.2
Available carbohydrate (g)
2.7
Total fat (g)
0.2
0.13 Protein blocks0.30 Carb blocks0.07 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.13. This is a separate convention, not an extra fat allowance.

Exact source food: Tomatoes, red, ripe, raw, year round average. Source: USDA FoodData Central SR Legacy, FDC 170457. Reference estimates vary with product, preparation and measurement.

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Vegetables

Cucumber with peel (raw)

USDA FDC 168409 · View nutrition +
Energy (kcal)
15
Protein (g)
0.7
Total carbohydrate (g)
3.6
Fiber (g)
0.5
Available carbohydrate (g)
3.1
Total fat (g)
0.1
0.09 Protein blocks0.35 Carb blocks0.04 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.07. This is a separate convention, not an extra fat allowance.

Exact source food: Cucumber, with peel, raw. Source: USDA FoodData Central SR Legacy, FDC 168409. Reference estimates vary with product, preparation and measurement.

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Vegetables

Carrot (raw)

USDA FDC 170393 · View nutrition +
Energy (kcal)
41
Protein (g)
0.9
Total carbohydrate (g)
9.6
Fiber (g)
2.8
Available carbohydrate (g)
6.8
Total fat (g)
0.2
0.13 Protein blocks0.75 Carb blocks0.08 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.16. This is a separate convention, not an extra fat allowance.

Exact source food: Carrots, raw. Source: USDA FoodData Central SR Legacy, FDC 170393. Reference estimates vary with product, preparation and measurement.

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Vegetables

Red bell pepper (raw)

USDA FDC 170108 · View nutrition +
Energy (kcal)
26
Protein (g)
1.0
Total carbohydrate (g)
6.0
Fiber (g)
2.1
Available carbohydrate (g)
3.9
Total fat (g)
0.3
0.14 Protein blocks0.44 Carb blocks0.10 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.20. This is a separate convention, not an extra fat allowance.

Exact source food: Peppers, sweet, red, raw. Source: USDA FoodData Central SR Legacy, FDC 170108. Reference estimates vary with product, preparation and measurement.

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Vegetables

Romaine lettuce (raw)

USDA FDC 169247 · View nutrition +
Energy (kcal)
17
Protein (g)
1.2
Total carbohydrate (g)
3.3
Fiber (g)
2.1
Available carbohydrate (g)
1.2
Total fat (g)
0.3
0.18 Protein blocks0.13 Carb blocks0.10 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.20. This is a separate convention, not an extra fat allowance.

Exact source food: Lettuce, cos or romaine, raw. Source: USDA FoodData Central SR Legacy, FDC 169247. Reference estimates vary with product, preparation and measurement.

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Vegetables

Zucchini with skin (raw)

USDA FDC 169291 · View nutrition +
Energy (kcal)
17
Protein (g)
1.2
Total carbohydrate (g)
3.1
Fiber (g)
1.0
Available carbohydrate (g)
2.1
Total fat (g)
0.3
0.17 Protein blocks0.23 Carb blocks0.11 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.21. This is a separate convention, not an extra fat allowance.

Exact source food: Squash, summer, zucchini, includes skin, raw. Source: USDA FoodData Central SR Legacy, FDC 169291. Reference estimates vary with product, preparation and measurement.

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Vegetables

Potato with skin (baked, no added salt)

USDA FDC 170093 · View nutrition +
Energy (kcal)
93
Protein (g)
2.5
Total carbohydrate (g)
21.2
Fiber (g)
2.2
Available carbohydrate (g)
19.0
Total fat (g)
0.1
0.36 Protein blocks2.11 Carb blocks0.04 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.09. This is a separate convention, not an extra fat allowance.

Exact source food: Potatoes, baked, flesh and skin, without salt. Source: USDA FoodData Central SR Legacy, FDC 170093. Reference estimates vary with product, preparation and measurement.

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Vegetables

Sweet potato flesh (baked, no added salt)

USDA FDC 168483 · View nutrition +
Energy (kcal)
90
Protein (g)
2.0
Total carbohydrate (g)
20.7
Fiber (g)
3.3
Available carbohydrate (g)
17.4
Total fat (g)
0.2
0.29 Protein blocks1.93 Carb blocks0.05 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.10. This is a separate convention, not an extra fat allowance.

Exact source food: Sweet potato, cooked, baked in skin, flesh, without salt. Source: USDA FoodData Central SR Legacy, FDC 168483. Reference estimates vary with product, preparation and measurement.

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Fruits

Strawberries (raw)

USDA FDC 167762 · View nutrition +
Energy (kcal)
32
Protein (g)
0.7
Total carbohydrate (g)
7.7
Fiber (g)
2.0
Available carbohydrate (g)
5.7
Total fat (g)
0.3
0.10 Protein blocks0.63 Carb blocks0.10 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.20. This is a separate convention, not an extra fat allowance.

Exact source food: Strawberries, raw. Source: USDA FoodData Central SR Legacy, FDC 167762. Reference estimates vary with product, preparation and measurement.

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Fruits

Blueberries (raw)

USDA FDC 171711 · View nutrition +
Energy (kcal)
57
Protein (g)
0.7
Total carbohydrate (g)
14.5
Fiber (g)
2.4
Available carbohydrate (g)
12.1
Total fat (g)
0.3
0.11 Protein blocks1.34 Carb blocks0.11 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.22. This is a separate convention, not an extra fat allowance.

Exact source food: Blueberries, raw. Source: USDA FoodData Central SR Legacy, FDC 171711. Reference estimates vary with product, preparation and measurement.

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Fruits

Banana (raw)

USDA FDC 173944 · View nutrition +
Energy (kcal)
89
Protein (g)
1.1
Total carbohydrate (g)
22.8
Fiber (g)
2.6
Available carbohydrate (g)
20.2
Total fat (g)
0.3
0.16 Protein blocks2.25 Carb blocks0.11 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.22. This is a separate convention, not an extra fat allowance.

Exact source food: Bananas, raw. Source: USDA FoodData Central SR Legacy, FDC 173944. Reference estimates vary with product, preparation and measurement.

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Fruits

Apple with skin (raw)

USDA FDC 171688 · View nutrition +
Energy (kcal)
52
Protein (g)
0.3
Total carbohydrate (g)
13.8
Fiber (g)
2.4
Available carbohydrate (g)
11.4
Total fat (g)
0.2
0.04 Protein blocks1.27 Carb blocks0.06 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.11. This is a separate convention, not an extra fat allowance.

Exact source food: Apples, raw, with skin (Includes foods for USDA's Food Distribution Program). Source: USDA FoodData Central SR Legacy, FDC 171688. Reference estimates vary with product, preparation and measurement.

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Fruits

Orange (raw)

USDA FDC 169097 · View nutrition +
Energy (kcal)
47
Protein (g)
0.9
Total carbohydrate (g)
11.8
Fiber (g)
2.4
Available carbohydrate (g)
9.4
Total fat (g)
0.1
0.13 Protein blocks1.04 Carb blocks0.04 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.08. This is a separate convention, not an extra fat allowance.

Exact source food: Oranges, raw, all commercial varieties. Source: USDA FoodData Central SR Legacy, FDC 169097. Reference estimates vary with product, preparation and measurement.

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Fruits

Avocado (raw)

USDA FDC 171705 · View nutrition +
Energy (kcal)
160
Protein (g)
2.0
Total carbohydrate (g)
8.5
Fiber (g)
6.7
Available carbohydrate (g)
1.8
Total fat (g)
14.7
0.29 Protein blocks0.20 Carb blocks4.89 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 9.77. This is a separate convention, not an extra fat allowance.

Exact source food: Avocados, raw, all commercial varieties. Source: USDA FoodData Central SR Legacy, FDC 171705. Reference estimates vary with product, preparation and measurement.

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Fruits

Lemon juice (raw)

USDA FDC 167747 · View nutrition +
Energy (kcal)
22
Protein (g)
0.4
Total carbohydrate (g)
6.9
Fiber (g)
0.3
Available carbohydrate (g)
6.6
Total fat (g)
0.2
0.05 Protein blocks0.73 Carb blocks0.08 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.16. This is a separate convention, not an extra fat allowance.

Exact source food: Lemon juice, raw. Source: USDA FoodData Central SR Legacy, FDC 167747. Reference estimates vary with product, preparation and measurement.

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Fruits

Raspberries (raw)

USDA FDC 167755 · View nutrition +
Energy (kcal)
52
Protein (g)
1.2
Total carbohydrate (g)
11.9
Fiber (g)
6.5
Available carbohydrate (g)
5.4
Total fat (g)
0.7
0.17 Protein blocks0.60 Carb blocks0.22 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.43. This is a separate convention, not an extra fat allowance.

Exact source food: Raspberries, raw. Source: USDA FoodData Central SR Legacy, FDC 167755. Reference estimates vary with product, preparation and measurement.

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Grains

Oats (dry, unfortified)

USDA FDC 173904 · View nutrition +
Energy (kcal)
379
Protein (g)
13.2
Total carbohydrate (g)
67.7
Fiber (g)
10.1
Available carbohydrate (g)
57.6
Total fat (g)
6.5
1.88 Protein blocks6.40 Carb blocks2.17 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 4.35. This is a separate convention, not an extra fat allowance.

Exact source food: Cereals, oats, regular and quick, not fortified, dry. Source: USDA FoodData Central SR Legacy, FDC 173904. Reference estimates vary with product, preparation and measurement.

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Grains

Oatmeal (cooked in water, no added salt)

USDA FDC 173905 · View nutrition +
Energy (kcal)
71
Protein (g)
2.5
Total carbohydrate (g)
12.0
Fiber (g)
1.7
Available carbohydrate (g)
10.3
Total fat (g)
1.5
0.36 Protein blocks1.14 Carb blocks0.51 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 1.01. This is a separate convention, not an extra fat allowance.

Exact source food: Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt. Source: USDA FoodData Central SR Legacy, FDC 173905. Reference estimates vary with product, preparation and measurement.

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Grains

Brown rice (long-grain, cooked)

USDA FDC 169704 · View nutrition +
Energy (kcal)
123
Protein (g)
2.7
Total carbohydrate (g)
25.6
Fiber (g)
1.6
Available carbohydrate (g)
24.0
Total fat (g)
1.0
0.39 Protein blocks2.66 Carb blocks0.32 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.65. This is a separate convention, not an extra fat allowance.

Exact source food: Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program). Source: USDA FoodData Central SR Legacy, FDC 169704. Reference estimates vary with product, preparation and measurement.

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Grains

Quinoa (cooked)

USDA FDC 168917 · View nutrition +
Energy (kcal)
120
Protein (g)
4.4
Total carbohydrate (g)
21.3
Fiber (g)
2.8
Available carbohydrate (g)
18.5
Total fat (g)
1.9
0.63 Protein blocks2.06 Carb blocks0.64 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 1.28. This is a separate convention, not an extra fat allowance.

Exact source food: Quinoa, cooked. Source: USDA FoodData Central SR Legacy, FDC 168917. Reference estimates vary with product, preparation and measurement.

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Grains

Whole-wheat pasta (cooked)

USDA FDC 168910 · View nutrition +
Energy (kcal)
149
Protein (g)
6.0
Total carbohydrate (g)
30.1
Fiber (g)
3.9
Available carbohydrate (g)
26.2
Total fat (g)
1.7
0.86 Protein blocks2.91 Carb blocks0.57 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 1.14. This is a separate convention, not an extra fat allowance.

Exact source food: Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program). Source: USDA FoodData Central SR Legacy, FDC 168910. Reference estimates vary with product, preparation and measurement.

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Grains

Whole-wheat bread (commercial)

USDA FDC 172688 · View nutrition +
Energy (kcal)
252
Protein (g)
12.5
Total carbohydrate (g)
42.7
Fiber (g)
6.0
Available carbohydrate (g)
36.7
Total fat (g)
3.5
1.78 Protein blocks4.08 Carb blocks1.17 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 2.33. This is a separate convention, not an extra fat allowance.

Exact source food: Bread, whole-wheat, commercially prepared. Source: USDA FoodData Central SR Legacy, FDC 172688. Reference estimates vary with product, preparation and measurement.

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Legumes

Chickpeas (boiled, no added salt)

USDA FDC 173757 · View nutrition +
Energy (kcal)
164
Protein (g)
8.9
Total carbohydrate (g)
27.4
Fiber (g)
7.6
Available carbohydrate (g)
19.8
Total fat (g)
2.6
1.27 Protein blocks2.20 Carb blocks0.86 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 1.73. This is a separate convention, not an extra fat allowance.

Exact source food: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt. Source: USDA FoodData Central SR Legacy, FDC 173757. Reference estimates vary with product, preparation and measurement.

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Legumes

Lentils (boiled, no added salt)

USDA FDC 172421 · View nutrition +
Energy (kcal)
116
Protein (g)
9.0
Total carbohydrate (g)
20.1
Fiber (g)
7.9
Available carbohydrate (g)
12.2
Total fat (g)
0.4
1.29 Protein blocks1.36 Carb blocks0.13 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.25. This is a separate convention, not an extra fat allowance.

Exact source food: Lentils, mature seeds, cooked, boiled, without salt. Source: USDA FoodData Central SR Legacy, FDC 172421. Reference estimates vary with product, preparation and measurement.

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Legumes

Black beans (boiled, no added salt)

USDA FDC 173735 · View nutrition +
Energy (kcal)
132
Protein (g)
8.9
Total carbohydrate (g)
23.7
Fiber (g)
8.7
Available carbohydrate (g)
15.0
Total fat (g)
0.5
1.27 Protein blocks1.67 Carb blocks0.18 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.36. This is a separate convention, not an extra fat allowance.

Exact source food: Beans, black, mature seeds, cooked, boiled, without salt. Source: USDA FoodData Central SR Legacy, FDC 173735. Reference estimates vary with product, preparation and measurement.

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Nuts And Seeds

Almonds

USDA FDC 170567 · View nutrition +
Energy (kcal)
579
Protein (g)
21.2
Total carbohydrate (g)
21.6
Fiber (g)
12.5
Available carbohydrate (g)
9.1
Total fat (g)
49.9
3.02 Protein blocks1.01 Carb blocks16.64 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 33.29. This is a separate convention, not an extra fat allowance.

Exact source food: Nuts, almonds. Source: USDA FoodData Central SR Legacy, FDC 170567. Reference estimates vary with product, preparation and measurement.

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Nuts And Seeds

English walnuts

USDA FDC 170187 · View nutrition +
Energy (kcal)
654
Protein (g)
15.2
Total carbohydrate (g)
13.7
Fiber (g)
6.7
Available carbohydrate (g)
7.0
Total fat (g)
65.2
2.18 Protein blocks0.78 Carb blocks21.74 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 43.47. This is a separate convention, not an extra fat allowance.

Exact source food: Nuts, walnuts, english. Source: USDA FoodData Central SR Legacy, FDC 170187. Reference estimates vary with product, preparation and measurement.

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Nuts And Seeds

Chia seeds (dried)

USDA FDC 170554 · View nutrition +
Energy (kcal)
486
Protein (g)
16.5
Total carbohydrate (g)
42.1
Fiber (g)
34.4
Available carbohydrate (g)
7.7
Total fat (g)
30.7
2.36 Protein blocks0.86 Carb blocks10.25 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 20.49. This is a separate convention, not an extra fat allowance.

Exact source food: Seeds, chia seeds, dried. Source: USDA FoodData Central SR Legacy, FDC 170554. Reference estimates vary with product, preparation and measurement.

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Nuts And Seeds

Peanut butter (smooth, no added salt)

USDA FDC 172470 · View nutrition +
Energy (kcal)
598
Protein (g)
22.2
Total carbohydrate (g)
22.3
Fiber (g)
5.0
Available carbohydrate (g)
17.3
Total fat (g)
51.4
3.17 Protein blocks1.92 Carb blocks17.12 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 34.24. This is a separate convention, not an extra fat allowance.

Exact source food: Peanut butter, smooth style, without salt. Source: USDA FoodData Central SR Legacy, FDC 172470. Reference estimates vary with product, preparation and measurement.

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Fats And Oils

Olive oil

USDA FDC 171413 · View nutrition +
Energy (kcal)
884
Protein (g)
0.0
Total carbohydrate (g)
0.0
Fiber (g)
0.0
Available carbohydrate (g)
0.0
Total fat (g)
100.0
0.00 Protein blocks0.00 Carb blocks33.33 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 66.67. This is a separate convention, not an extra fat allowance.

Exact source food: Oil, olive, salad or cooking. Source: USDA FoodData Central SR Legacy, FDC 171413. Reference estimates vary with product, preparation and measurement.

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Prepared Foods

Hummus (commercial)

USDA FDC 174289 · View nutrition +
Energy (kcal)
237
Protein (g)
7.8
Total carbohydrate (g)
15.0
Fiber (g)
5.5
Available carbohydrate (g)
9.5
Total fat (g)
17.8
1.11 Protein blocks1.06 Carb blocks5.94 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 11.88. This is a separate convention, not an extra fat allowance.

Exact source food: Hummus, commercial. Source: USDA FoodData Central SR Legacy, FDC 174289. Reference estimates vary with product, preparation and measurement.

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Protein Sources

Ground beef (90% lean patty, pan-broiled)

USDA FDC 171793 · View nutrition +
Energy (kcal)
204
Protein (g)
25.2
Total carbohydrate (g)
0.0
Fiber (g)
0.0
Available carbohydrate (g)
0.0
Total fat (g)
10.7
3.60 Protein blocks0.00 Carb blocks3.56 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 7.12. This is a separate convention, not an extra fat allowance.

Exact source food: Beef, ground, 90% lean meat / 10% fat, patty, cooked, pan-broiled. Source: USDA FoodData Central SR Legacy, FDC 171793. Reference estimates vary with product, preparation and measurement.

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Protein Sources

Whole egg (hard-boiled)

USDA FDC 173424 · View nutrition +
Energy (kcal)
155
Protein (g)
12.6
Total carbohydrate (g)
1.1
Fiber (g)
0.0
Available carbohydrate (g)
1.1
Total fat (g)
10.6
1.80 Protein blocks0.12 Carb blocks3.54 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 7.07. This is a separate convention, not an extra fat allowance.

Exact source food: Egg, whole, cooked, hard-boiled. Source: USDA FoodData Central SR Legacy, FDC 173424. Reference estimates vary with product, preparation and measurement.

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Protein Sources

Pork tenderloin (roasted, separable lean only)

USDA FDC 168250 · View nutrition +
Energy (kcal)
143
Protein (g)
26.2
Total carbohydrate (g)
0.0
Fiber (g)
0.0
Available carbohydrate (g)
0.0
Total fat (g)
3.5
3.74 Protein blocks0.00 Carb blocks1.17 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 2.34. This is a separate convention, not an extra fat allowance.

Exact source food: Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted. Source: USDA FoodData Central SR Legacy, FDC 168250. Reference estimates vary with product, preparation and measurement.

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Protein Sources

Atlantic sardines (oil-canned, drained, with bone)

USDA FDC 175139 · View nutrition +
Energy (kcal)
208
Protein (g)
24.6
Total carbohydrate (g)
0.0
Fiber (g)
0.0
Available carbohydrate (g)
0.0
Total fat (g)
11.5
3.52 Protein blocks0.00 Carb blocks3.82 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 7.63. This is a separate convention, not an extra fat allowance.

Exact source food: Fish, sardine, Atlantic, canned in oil, drained solids with bone. Source: USDA FoodData Central SR Legacy, FDC 175139. Reference estimates vary with product, preparation and measurement.

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Dairy

Ricotta cheese (part skim)

USDA FDC 171248 · View nutrition +
Energy (kcal)
138
Protein (g)
11.4
Total carbohydrate (g)
5.1
Fiber (g)
0.0
Available carbohydrate (g)
5.1
Total fat (g)
7.9
1.63 Protein blocks0.57 Carb blocks2.64 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 5.27. This is a separate convention, not an extra fat allowance.

Exact source food: Cheese, ricotta, part skim milk. Source: USDA FoodData Central SR Legacy, FDC 171248. Reference estimates vary with product, preparation and measurement.

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Dairy

Skim milk (vitamins A and D added)

USDA FDC 171269 · View nutrition +
Energy (kcal)
34
Protein (g)
3.4
Total carbohydrate (g)
5.0
Fiber (g)
0.0
Available carbohydrate (g)
5.0
Total fat (g)
0.1
0.48 Protein blocks0.55 Carb blocks0.03 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.05. This is a separate convention, not an extra fat allowance.

Exact source food: Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim). Source: USDA FoodData Central SR Legacy, FDC 171269. Reference estimates vary with product, preparation and measurement.

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Vegetables

Kale (raw)

USDA FDC 168421 · View nutrition +
Energy (kcal)
35
Protein (g)
2.9
Total carbohydrate (g)
4.4
Fiber (g)
4.1
Available carbohydrate (g)
0.3
Total fat (g)
1.5
0.42 Protein blocks0.04 Carb blocks0.50 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.99. This is a separate convention, not an extra fat allowance.

Exact source food: Kale, raw. Source: USDA FoodData Central SR Legacy, FDC 168421. Reference estimates vary with product, preparation and measurement.

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Vegetables

Cabbage (raw)

USDA FDC 169975 · View nutrition +
Energy (kcal)
25
Protein (g)
1.3
Total carbohydrate (g)
5.8
Fiber (g)
2.5
Available carbohydrate (g)
3.3
Total fat (g)
0.1
0.18 Protein blocks0.37 Carb blocks0.03 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.07. This is a separate convention, not an extra fat allowance.

Exact source food: Cabbage, raw. Source: USDA FoodData Central SR Legacy, FDC 169975. Reference estimates vary with product, preparation and measurement.

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Vegetables

Cauliflower (raw)

USDA FDC 169986 · View nutrition +
Energy (kcal)
25
Protein (g)
1.9
Total carbohydrate (g)
5.0
Fiber (g)
2.0
Available carbohydrate (g)
3.0
Total fat (g)
0.3
0.27 Protein blocks0.33 Carb blocks0.09 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.19. This is a separate convention, not an extra fat allowance.

Exact source food: Cauliflower, raw. Source: USDA FoodData Central SR Legacy, FDC 169986. Reference estimates vary with product, preparation and measurement.

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Vegetables

White mushrooms (raw)

USDA FDC 169251 · View nutrition +
Energy (kcal)
22
Protein (g)
3.1
Total carbohydrate (g)
3.3
Fiber (g)
1.0
Available carbohydrate (g)
2.3
Total fat (g)
0.3
0.44 Protein blocks0.25 Carb blocks0.11 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.23. This is a separate convention, not an extra fat allowance.

Exact source food: Mushrooms, white, raw. Source: USDA FoodData Central SR Legacy, FDC 169251. Reference estimates vary with product, preparation and measurement.

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Vegetables

Green beans (boiled, drained, no added salt)

USDA FDC 169141 · View nutrition +
Energy (kcal)
35
Protein (g)
1.9
Total carbohydrate (g)
7.9
Fiber (g)
3.2
Available carbohydrate (g)
4.7
Total fat (g)
0.3
0.27 Protein blocks0.52 Carb blocks0.09 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.19. This is a separate convention, not an extra fat allowance.

Exact source food: Beans, snap, green, cooked, boiled, drained, without salt. Source: USDA FoodData Central SR Legacy, FDC 169141. Reference estimates vary with product, preparation and measurement.

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Vegetables

Green peas (boiled, drained, no added salt)

USDA FDC 170420 · View nutrition +
Energy (kcal)
84
Protein (g)
5.4
Total carbohydrate (g)
15.6
Fiber (g)
5.5
Available carbohydrate (g)
10.1
Total fat (g)
0.2
0.77 Protein blocks1.13 Carb blocks0.07 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.15. This is a separate convention, not an extra fat allowance.

Exact source food: Peas, green, cooked, boiled, drained, without salt. Source: USDA FoodData Central SR Legacy, FDC 170420. Reference estimates vary with product, preparation and measurement.

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Fruits

Pineapple (raw, all varieties)

USDA FDC 169124 · View nutrition +
Energy (kcal)
50
Protein (g)
0.5
Total carbohydrate (g)
13.1
Fiber (g)
1.4
Available carbohydrate (g)
11.7
Total fat (g)
0.1
0.08 Protein blocks1.30 Carb blocks0.04 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.08. This is a separate convention, not an extra fat allowance.

Exact source food: Pineapple, raw, all varieties. Source: USDA FoodData Central SR Legacy, FDC 169124. Reference estimates vary with product, preparation and measurement.

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Fruits

Green kiwifruit (raw)

USDA FDC 168153 · View nutrition +
Energy (kcal)
61
Protein (g)
1.1
Total carbohydrate (g)
14.7
Fiber (g)
3.0
Available carbohydrate (g)
11.7
Total fat (g)
0.5
0.16 Protein blocks1.30 Carb blocks0.17 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.35. This is a separate convention, not an extra fat allowance.

Exact source food: Kiwifruit, green, raw. Source: USDA FoodData Central SR Legacy, FDC 168153. Reference estimates vary with product, preparation and measurement.

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Fruits

Red or green grapes (raw, European type)

USDA FDC 174683 · View nutrition +
Energy (kcal)
69
Protein (g)
0.7
Total carbohydrate (g)
18.1
Fiber (g)
0.9
Available carbohydrate (g)
17.2
Total fat (g)
0.2
0.10 Protein blocks1.91 Carb blocks0.05 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.11. This is a separate convention, not an extra fat allowance.

Exact source food: Grapes, red or green (European type, such as Thompson seedless), raw. Source: USDA FoodData Central SR Legacy, FDC 174683. Reference estimates vary with product, preparation and measurement.

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Fruits

Pear (raw)

USDA FDC 169118 · View nutrition +
Energy (kcal)
57
Protein (g)
0.4
Total carbohydrate (g)
15.2
Fiber (g)
3.1
Available carbohydrate (g)
12.1
Total fat (g)
0.1
0.05 Protein blocks1.35 Carb blocks0.05 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.09. This is a separate convention, not an extra fat allowance.

Exact source food: Pears, raw. Source: USDA FoodData Central SR Legacy, FDC 169118. Reference estimates vary with product, preparation and measurement.

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Fruits

Yellow peach (raw)

USDA FDC 169928 · View nutrition +
Energy (kcal)
39
Protein (g)
0.9
Total carbohydrate (g)
9.5
Fiber (g)
1.5
Available carbohydrate (g)
8.0
Total fat (g)
0.3
0.13 Protein blocks0.89 Carb blocks0.08 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.17. This is a separate convention, not an extra fat allowance.

Exact source food: Peaches, yellow, raw. Source: USDA FoodData Central SR Legacy, FDC 169928. Reference estimates vary with product, preparation and measurement.

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Fruits

Mango (raw)

USDA FDC 169910 · View nutrition +
Energy (kcal)
60
Protein (g)
0.8
Total carbohydrate (g)
15.0
Fiber (g)
1.6
Available carbohydrate (g)
13.4
Total fat (g)
0.4
0.12 Protein blocks1.49 Carb blocks0.13 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.25. This is a separate convention, not an extra fat allowance.

Exact source food: Mangos, raw. Source: USDA FoodData Central SR Legacy, FDC 169910. Reference estimates vary with product, preparation and measurement.

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Fruits

Sweet cherries (raw)

USDA FDC 171719 · View nutrition +
Energy (kcal)
63
Protein (g)
1.1
Total carbohydrate (g)
16.0
Fiber (g)
2.1
Available carbohydrate (g)
13.9
Total fat (g)
0.2
0.15 Protein blocks1.55 Carb blocks0.07 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.13. This is a separate convention, not an extra fat allowance.

Exact source food: Cherries, sweet, raw. Source: USDA FoodData Central SR Legacy, FDC 171719. Reference estimates vary with product, preparation and measurement.

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Grains

Pearled barley (cooked)

USDA FDC 170285 · View nutrition +
Energy (kcal)
123
Protein (g)
2.3
Total carbohydrate (g)
28.2
Fiber (g)
3.8
Available carbohydrate (g)
24.4
Total fat (g)
0.4
0.32 Protein blocks2.71 Carb blocks0.15 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.29. This is a separate convention, not an extra fat allowance.

Exact source food: Barley, pearled, cooked. Source: USDA FoodData Central SR Legacy, FDC 170285. Reference estimates vary with product, preparation and measurement.

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Grains

Bulgur (cooked)

USDA FDC 170287 · View nutrition +
Energy (kcal)
83
Protein (g)
3.1
Total carbohydrate (g)
18.6
Fiber (g)
4.5
Available carbohydrate (g)
14.1
Total fat (g)
0.2
0.44 Protein blocks1.56 Carb blocks0.08 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.16. This is a separate convention, not an extra fat allowance.

Exact source food: Bulgur, cooked. Source: USDA FoodData Central SR Legacy, FDC 170287. Reference estimates vary with product, preparation and measurement.

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Grains

Couscous (cooked)

USDA FDC 169700 · View nutrition +
Energy (kcal)
112
Protein (g)
3.8
Total carbohydrate (g)
23.2
Fiber (g)
1.4
Available carbohydrate (g)
21.8
Total fat (g)
0.2
0.54 Protein blocks2.42 Carb blocks0.05 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.11. This is a separate convention, not an extra fat allowance.

Exact source food: Couscous, cooked. Source: USDA FoodData Central SR Legacy, FDC 169700. Reference estimates vary with product, preparation and measurement.

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Legumes

Pinto beans (boiled, no added salt)

USDA FDC 175200 · View nutrition +
Energy (kcal)
143
Protein (g)
9.0
Total carbohydrate (g)
26.2
Fiber (g)
9.0
Available carbohydrate (g)
17.2
Total fat (g)
0.7
1.29 Protein blocks1.91 Carb blocks0.22 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.43. This is a separate convention, not an extra fat allowance.

Exact source food: Beans, pinto, mature seeds, cooked, boiled, without salt. Source: USDA FoodData Central SR Legacy, FDC 175200. Reference estimates vary with product, preparation and measurement.

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Legumes

Edamame (frozen, prepared)

USDA FDC 168411 · View nutrition +
Energy (kcal)
121
Protein (g)
11.9
Total carbohydrate (g)
8.9
Fiber (g)
5.2
Available carbohydrate (g)
3.7
Total fat (g)
5.2
1.70 Protein blocks0.41 Carb blocks1.73 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 3.47. This is a separate convention, not an extra fat allowance.

Exact source food: Edamame, frozen, prepared. Source: USDA FoodData Central SR Legacy, FDC 168411. Reference estimates vary with product, preparation and measurement.

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Nuts And Seeds

Pumpkin and squash seed kernels (roasted, unsalted)

USDA FDC 170557 · View nutrition +
Energy (kcal)
574
Protein (g)
29.8
Total carbohydrate (g)
14.7
Fiber (g)
6.5
Available carbohydrate (g)
8.2
Total fat (g)
49.1
4.26 Protein blocks0.91 Carb blocks16.35 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 32.70. This is a separate convention, not an extra fat allowance.

Exact source food: Seeds, pumpkin and squash seed kernels, roasted, without salt. Source: USDA FoodData Central SR Legacy, FDC 170557. Reference estimates vary with product, preparation and measurement.

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Nuts And Seeds

Sunflower seed kernels (dried)

USDA FDC 170562 · View nutrition +
Energy (kcal)
584
Protein (g)
20.8
Total carbohydrate (g)
20.0
Fiber (g)
8.6
Available carbohydrate (g)
11.4
Total fat (g)
51.5
2.97 Protein blocks1.27 Carb blocks17.15 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 34.31. This is a separate convention, not an extra fat allowance.

Exact source food: Seeds, sunflower seed kernels, dried. Source: USDA FoodData Central SR Legacy, FDC 170562. Reference estimates vary with product, preparation and measurement.

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Nuts And Seeds

Hazelnuts (filberts)

USDA FDC 170581 · View nutrition +
Energy (kcal)
628
Protein (g)
15.0
Total carbohydrate (g)
16.7
Fiber (g)
9.7
Available carbohydrate (g)
7.0
Total fat (g)
60.8
2.14 Protein blocks0.78 Carb blocks20.25 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 40.50. This is a separate convention, not an extra fat allowance.

Exact source food: Nuts, hazelnuts or filberts. Source: USDA FoodData Central SR Legacy, FDC 170581. Reference estimates vary with product, preparation and measurement.

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Fats And Oils

Canola oil

USDA FDC 172336 · View nutrition +
Energy (kcal)
884
Protein (g)
0.0
Total carbohydrate (g)
0.0
Fiber (g)
0.0
Available carbohydrate (g)
0.0
Total fat (g)
100.0
0.00 Protein blocks0.00 Carb blocks33.33 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 66.67. This is a separate convention, not an extra fat allowance.

Exact source food: Oil, canola. Source: USDA FoodData Central SR Legacy, FDC 172336. Reference estimates vary with product, preparation and measurement.

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Prepared Foods

Almond milk (unsweetened, shelf stable)

USDA FDC 174832 · View nutrition +
Energy (kcal)
15
Protein (g)
0.4
Total carbohydrate (g)
1.3
Fiber (g)
0.2
Available carbohydrate (g)
1.1
Total fat (g)
1.0
0.06 Protein blocks0.12 Carb blocks0.32 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.64. This is a separate convention, not an extra fat allowance.

Exact source food: Beverages, almond milk, unsweetened, shelf stable. Source: USDA FoodData Central SR Legacy, FDC 174832. Reference estimates vary with product, preparation and measurement.

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Prepared Foods

Tomato sauce (canned)

USDA FDC 170054 · View nutrition +
Energy (kcal)
24
Protein (g)
1.2
Total carbohydrate (g)
5.3
Fiber (g)
1.5
Available carbohydrate (g)
3.8
Total fat (g)
0.3
0.17 Protein blocks0.42 Carb blocks0.10 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 0.20. This is a separate convention, not an extra fat allowance.

Exact source food: Tomato products, canned, sauce. Source: USDA FoodData Central SR Legacy, FDC 170054. Reference estimates vary with product, preparation and measurement.

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The method behind the numbers

Protein is divided by 7 and carbohydrate minus fiber by 9. Total-fat blocks use 3 grams; the original calculator’s added-fat equivalent uses 1.5 grams and is displayed separately. These conventions are not two allowances to add together.

The 75 records come from USDA FoodData Central’s historical SR Legacy release. Missing nutrients were not filled with invented zeros. Read the complete data methodology or open the Food Calculator.

Use the food block database step by step

First, search for the food you intend to weigh. Read the full preparation label before choosing a result. A raw vegetable, a cooked vegetable and a drained canned food may have different nutrient values per gram. For that reason, the food block database keeps each source identity separate.

Next, enter an edible quantity. Grams provide a direct basis for comparison. If you prefer a household measure, use only a measure supplied for that exact source food. A cup of one food does not weigh the same as a cup of another.

Then compare all the nutrients shown. Many foods supply both protein and carbohydrate, or protein and fat. Looking at one block count alone can leave part of the meal out of the worksheet. Use the meal builder when you want to add several ingredients and inspect their combined totals.

Finally, follow the source link if the description or portion seems surprising. The records are reference estimates, so a branded product or a different cooking method may need a different basis. Check packaging and your preparation rather than assuming that every similar food is interchangeable. For data background, see USDA FoodData Central.