Use the Zone Food Calculator to work from a food label or a documented source record to a measured amount. Take a serving weight and the nutrient grams on its label. This calculator shows the food weight for one carbohydrate, protein or fat block.
Choose a food
50,000 foods and products. Choose the listed preparation.
50000 matching source foods. Page 2 of 5000.
VegetablesBroccoli (boiled, drained, no added salt)
USDA reference food · Cooked; follow the exact method in the USDA description.SR Legacy · FDC 169967 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 169967 · Report a data correction
Cooked; follow the exact method in the USDA description.
- Energy (kcal)
- 35.00
- Protein (g)
- 2.38
- Total carbohydrate (g)
- 7.18
- Fiber (g)
- 3.30
- Total fat (g)
- 0.41
- Saturated fat (g)
- Not supplied
- Sugars (g)
- Not supplied
- Sodium (mg)
- Not supplied
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: Broccoli, cooked, boiled, drained, without salt. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
VegetablesBroccoli (raw)
USDA reference food · Raw; edible portion as described.SR Legacy · FDC 170379 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 170379 · Report a data correction
Raw; edible portion as described.
- Energy (kcal)
- 34.00
- Protein (g)
- 2.82
- Total carbohydrate (g)
- 6.64
- Fiber (g)
- 2.60
- Total fat (g)
- 0.37
- Saturated fat (g)
- Not supplied
- Sugars (g)
- Not supplied
- Sodium (mg)
- Not supplied
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: Broccoli, raw. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
GrainsBrown rice (long-grain, cooked)
USDA reference food · Cooked; follow the exact method in the USDA description.SR Legacy · FDC 169704 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 169704 · Report a data correction
Cooked; follow the exact method in the USDA description.
- Energy (kcal)
- 123.00
- Protein (g)
- 2.74
- Total carbohydrate (g)
- 25.58
- Fiber (g)
- 1.60
- Total fat (g)
- 0.97
- Saturated fat (g)
- Not supplied
- Sugars (g)
- Not supplied
- Sodium (mg)
- Not supplied
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program). USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
GrainsBulgur (cooked)
USDA reference food · Cooked bulgur; do not substitute dry weight.SR Legacy · FDC 170287 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 170287 · Report a data correction
Cooked bulgur; do not substitute dry weight.
- Energy (kcal)
- 83.00
- Protein (g)
- 3.08
- Total carbohydrate (g)
- 18.58
- Fiber (g)
- 4.50
- Total fat (g)
- 0.24
- Saturated fat (g)
- Not supplied
- Sugars (g)
- Not supplied
- Sodium (mg)
- Not supplied
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: Bulgur, cooked. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
VegetablesCabbage (raw)
USDA reference food · Raw edible cabbage, as described.SR Legacy · FDC 169975 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 169975 · Report a data correction
Raw edible cabbage, as described.
- Energy (kcal)
- 25.00
- Protein (g)
- 1.28
- Total carbohydrate (g)
- 5.80
- Fiber (g)
- 2.50
- Total fat (g)
- 0.10
- Saturated fat (g)
- Not supplied
- Sugars (g)
- Not supplied
- Sodium (mg)
- Not supplied
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: Cabbage, raw. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
Fats And OilsCanola oil
USDA reference food · Oil, as described.SR Legacy · FDC 172336 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 172336 · Report a data correction
Oil, as described.
- Energy (kcal)
- 884.00
- Protein (g)
- 0.00
- Total carbohydrate (g)
- 0.00
- Fiber (g)
- 0.00
- Total fat (g)
- 100.00
- Saturated fat (g)
- Not supplied
- Sugars (g)
- Not supplied
- Sodium (mg)
- Not supplied
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: Oil, canola. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
VegetablesCarrot (raw)
USDA reference food · Raw; edible portion as described.SR Legacy · FDC 170393 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 170393 · Report a data correction
Raw; edible portion as described.
- Energy (kcal)
- 41.00
- Protein (g)
- 0.93
- Total carbohydrate (g)
- 9.58
- Fiber (g)
- 2.80
- Total fat (g)
- 0.24
- Saturated fat (g)
- Not supplied
- Sugars (g)
- Not supplied
- Sodium (mg)
- Not supplied
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: Carrots, raw. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
VegetablesCauliflower (raw)
USDA reference food · Raw edible cauliflower, as described.SR Legacy · FDC 169986 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 169986 · Report a data correction
Raw edible cauliflower, as described.
- Energy (kcal)
- 25.00
- Protein (g)
- 1.92
- Total carbohydrate (g)
- 4.97
- Fiber (g)
- 2.00
- Total fat (g)
- 0.28
- Saturated fat (g)
- Not supplied
- Sugars (g)
- Not supplied
- Sodium (mg)
- Not supplied
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: Cauliflower, raw. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
Nuts And SeedsChia seeds (dried)
USDA reference food · Dry/dried, as described; do not substitute cooked weight.SR Legacy · FDC 170554 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 170554 · Report a data correction
Dry/dried, as described; do not substitute cooked weight.
- Energy (kcal)
- 486.00
- Protein (g)
- 16.54
- Total carbohydrate (g)
- 42.12
- Fiber (g)
- 34.40
- Total fat (g)
- 30.74
- Saturated fat (g)
- Not supplied
- Sugars (g)
- Not supplied
- Sodium (mg)
- Not supplied
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: Seeds, chia seeds, dried. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
Protein SourcesChicken breast (roasted, skinless)
USDA reference food · Cooked; follow the exact method in the USDA description.SR Legacy · FDC 171477 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 171477 · Report a data correction
Cooked; follow the exact method in the USDA description.
- Energy (kcal)
- 165.00
- Protein (g)
- 31.02
- Total carbohydrate (g)
- 0.00
- Fiber (g)
- 0.00
- Total fat (g)
- 3.57
- Saturated fat (g)
- Not supplied
- Sugars (g)
- Not supplied
- Sodium (mg)
- Not supplied
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: Chicken, broilers or fryers, breast, meat only, cooked, roasted. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
USDA FoodData Central: SR Legacy, FNDDS survey foods, Foundation records and selected branded product labels. Branded nutrients are manufacturer-provided label estimates; check the current package. Source release dates are not proof that a product is still on sale. Source data are public domain/CC0; no USDA endorsement. Missing values are not zero. NFS means not further specified. Read the calculation methodology.
Enter a serving’s weight in grams and the nutrient grams from its label. Results show the amount of food for one block, in your selected unit.
A serving is different from a nutrient amount
“Serving size” is the weight of the entire serving in grams. The next field is the grams of the selected nutrient in that serving. Do not enter the same value in both fields unless that is what the label states.
For carbohydrate blocks, the Zone method uses available carbohydrate: total carbohydrate minus fiber where the label includes fiber. The original calculator does not subtract fiber automatically.
The four saved entries inside the original panels are retained legacy data. The separate USDA selector searches 12,718 documented reference food records. Those records can differ from a legacy entry because preparation and carbohydrate treatment differ; the original values have not been silently overwritten.
The original tool rounds carbohydrate portions to 0.25, protein to 0.5 and fat to 0.05 of your selected unit. Very small portions may therefore round to zero.
Understand food measurements →Check a Zone Food Calculator entry
First, read the serving weight and nutrient amount from the same food label or source record. Do not combine a serving weight from one product with the nutrients from another. Next, check whether your chosen carbohydrate convention includes the site’s stated fiber adjustment.
The Zone Food Calculator reports an amount for a single nutrient convention. However, a food may contribute other nutrients too. Use the meal builder to see those contributions together. Finally, check the preparation state and keep the result in grams or ounces consistently when measuring your food.