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 4 of 5000.
VegetablesGreen peas (boiled, drained, no added salt)
USDA reference food · Cooked boiled, drained, without salt.SR Legacy · FDC 170420 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 170420 · Report a data correction
Cooked boiled, drained, without salt.
- Energy (kcal)
- 84.00
- Protein (g)
- 5.36
- Total carbohydrate (g)
- 15.63
- Fiber (g)
- 5.50
- Total fat (g)
- 0.22
- 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: Peas, green, cooked, boiled, drained, without salt. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
Protein SourcesGround beef (90% lean patty, pan-broiled)
USDA reference food · Cooked pan-broiled patty; 90% lean/10% fat source identity.SR Legacy · FDC 171793 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 171793 · Report a data correction
Cooked pan-broiled patty; 90% lean/10% fat source identity.
- Energy (kcal)
- 204.00
- Protein (g)
- 25.21
- Total carbohydrate (g)
- 0.00
- Fiber (g)
- 0.00
- Total fat (g)
- 10.68
- 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: Beef, ground, 90% lean meat / 10% fat, patty, cooked, pan-broiled. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
Nuts And SeedsHazelnuts (filberts)
USDA reference food · Hazelnuts/filberts, as described; edible nuts without shells.SR Legacy · FDC 170581 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 170581 · Report a data correction
Hazelnuts/filberts, as described; edible nuts without shells.
- Energy (kcal)
- 628.00
- Protein (g)
- 14.95
- Total carbohydrate (g)
- 16.70
- Fiber (g)
- 9.70
- Total fat (g)
- 60.75
- 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, hazelnuts or filberts. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
Prepared FoodsHummus (commercial)
USDA reference food · As described in the USDA food identity.SR Legacy · FDC 174289 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 174289 · Report a data correction
As described in the USDA food identity.
- Energy (kcal)
- 237.00
- Protein (g)
- 7.78
- Total carbohydrate (g)
- 15.00
- Fiber (g)
- 5.50
- Total fat (g)
- 17.82
- 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: Hummus, commercial. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
VegetablesKale (raw)
USDA reference food · Raw edible kale, as described.SR Legacy · FDC 168421 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 168421 · Report a data correction
Raw edible kale, as described.
- Energy (kcal)
- 35.00
- Protein (g)
- 2.92
- Total carbohydrate (g)
- 4.42
- Fiber (g)
- 4.10
- Total fat (g)
- 1.49
- 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: Kale, raw. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
FruitsLemon juice (raw)
USDA reference food · Raw; edible portion as described.SR Legacy · FDC 167747 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 167747 · Report a data correction
Raw; edible portion as described.
- Energy (kcal)
- 22.00
- Protein (g)
- 0.35
- Total carbohydrate (g)
- 6.90
- Fiber (g)
- 0.30
- 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: Lemon juice, raw. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
LegumesLentils (boiled, no added salt)
USDA reference food · Cooked; follow the exact method in the USDA description.SR Legacy · FDC 172421 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 172421 · Report a data correction
Cooked; follow the exact method in the USDA description.
- Energy (kcal)
- 116.00
- Protein (g)
- 9.02
- Total carbohydrate (g)
- 20.13
- Fiber (g)
- 7.90
- Total fat (g)
- 0.38
- 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: Lentils, mature seeds, cooked, boiled, without salt. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
Protein SourcesLight tuna (water-packed, drained, no added salt)
USDA reference food · Canned; drained state specified in description.SR Legacy · FDC 171986 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 171986 · Report a data correction
Canned; drained state specified in description.
- Energy (kcal)
- 116.00
- Protein (g)
- 25.51
- Total carbohydrate (g)
- 0.00
- Fiber (g)
- 0.00
- Total fat (g)
- 0.82
- 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, tuna, light, canned in water, without salt, drained solids. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
FruitsMango (raw)
USDA reference food · Raw edible mango, as described.SR Legacy · FDC 169910 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 169910 · Report a data correction
Raw edible mango, as described.
- Energy (kcal)
- 60.00
- Protein (g)
- 0.82
- Total carbohydrate (g)
- 14.98
- Fiber (g)
- 1.60
- Total fat (g)
- 0.38
- 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: Mangos, raw. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
DairyMilk (2%, vitamins A and D added)
USDA reference food · As described in the USDA food identity.SR Legacy · FDC 171267 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 171267 · Report a data correction
As described in the USDA food identity.
- Energy (kcal)
- 50.00
- Protein (g)
- 3.30
- Total carbohydrate (g)
- 4.80
- Fiber (g)
- 0.00
- Total fat (g)
- 1.98
- 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: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D. 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.