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.
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50,000 foods and products. Choose the listed preparation.
50000 matching source foods. Page 1 of 5000.
Prepared FoodsAlmond milk (unsweetened, shelf stable)
USDA reference food · Unsweetened shelf-stable almond beverage; not a generic dairy-milk equivalent.SR Legacy · FDC 174832 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 174832 · Report a data correction
Unsweetened shelf-stable almond beverage; not a generic dairy-milk equivalent.
- Energy (kcal)
- 15.00
- Protein (g)
- 0.40
- Total carbohydrate (g)
- 1.31
- Fiber (g)
- 0.20
- Total fat (g)
- 0.96
- 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: Beverages, almond milk, unsweetened, shelf stable. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
Nuts And SeedsAlmonds
USDA reference food · As described in the USDA food identity.SR Legacy · FDC 170567 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 170567 · Report a data correction
As described in the USDA food identity.
- Energy (kcal)
- 579.00
- Protein (g)
- 21.15
- Total carbohydrate (g)
- 21.55
- Fiber (g)
- 12.50
- Total fat (g)
- 49.93
- 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: Nuts, almonds. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
FruitsApple with skin (raw)
USDA reference food · Raw; edible portion as described.SR Legacy · FDC 171688 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 171688 · Report a data correction
Raw; edible portion as described.
- Energy (kcal)
- 52.00
- Protein (g)
- 0.26
- Total carbohydrate (g)
- 13.81
- Fiber (g)
- 2.40
- Total fat (g)
- 0.17
- 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: Apples, raw, with skin (Includes foods for USDA's Food Distribution Program). USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
Protein SourcesAtlantic cod (cooked, dry heat)
USDA reference food · Cooked; follow the exact method in the USDA description.SR Legacy · FDC 171956 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 171956 · Report a data correction
Cooked; follow the exact method in the USDA description.
- Energy (kcal)
- 105.00
- Protein (g)
- 22.83
- Total carbohydrate (g)
- 0.00
- Fiber (g)
- 0.00
- Total fat (g)
- 0.86
- 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: Fish, cod, Atlantic, cooked, dry heat. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
Protein SourcesAtlantic salmon (farmed, cooked)
USDA reference food · Cooked; follow the exact method in the USDA description.SR Legacy · FDC 175168 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 175168 · Report a data correction
Cooked; follow the exact method in the USDA description.
- Energy (kcal)
- 206.00
- Protein (g)
- 22.10
- Total carbohydrate (g)
- 0.00
- Fiber (g)
- 0.00
- Total fat (g)
- 12.35
- 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: Fish, salmon, Atlantic, farmed, cooked, dry heat. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
Protein SourcesAtlantic sardines (oil-canned, drained, with bone)
USDA reference food · Canned in oil; drained solids with bone, exactly as described.SR Legacy · FDC 175139 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 175139 · Report a data correction
Canned in oil; drained solids with bone, exactly as described.
- Energy (kcal)
- 208.00
- Protein (g)
- 24.62
- Total carbohydrate (g)
- 0.00
- Fiber (g)
- 0.00
- Total fat (g)
- 11.45
- 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: Fish, sardine, Atlantic, canned in oil, drained solids with bone. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
FruitsAvocado (raw)
USDA reference food · Raw; edible portion as described.SR Legacy · FDC 171705 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 171705 · Report a data correction
Raw; edible portion as described.
- Energy (kcal)
- 160.00
- Protein (g)
- 2.00
- Total carbohydrate (g)
- 8.53
- Fiber (g)
- 6.70
- Total fat (g)
- 14.66
- 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: Avocados, raw, all commercial varieties. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
FruitsBanana (raw)
USDA reference food · Raw; edible portion as described.SR Legacy · FDC 173944 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 173944 · Report a data correction
Raw; edible portion as described.
- Energy (kcal)
- 89.00
- Protein (g)
- 1.09
- Total carbohydrate (g)
- 22.84
- Fiber (g)
- 2.60
- Total fat (g)
- 0.33
- 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: Bananas, raw. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
LegumesBlack beans (boiled, no added salt)
USDA reference food · Cooked; follow the exact method in the USDA description.SR Legacy · FDC 173735 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 173735 · Report a data correction
Cooked; follow the exact method in the USDA description.
- Energy (kcal)
- 132.00
- Protein (g)
- 8.86
- Total carbohydrate (g)
- 23.71
- Fiber (g)
- 8.70
- Total fat (g)
- 0.54
- 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: Beans, black, mature seeds, cooked, boiled, without salt. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
FruitsBlueberries (raw)
USDA reference food · Raw; edible portion as described.SR Legacy · FDC 171711 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 171711 · Report a data correction
Raw; edible portion as described.
- Energy (kcal)
- 57.00
- Protein (g)
- 0.74
- Total carbohydrate (g)
- 14.49
- Fiber (g)
- 2.40
- Total fat (g)
- 0.33
- 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: Blueberries, raw. 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.