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 8 of 5000.
Protein SourcesWhole egg (raw)
USDA reference food · Raw; edible portion as described.SR Legacy · FDC 171287 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 171287 · Report a data correction
Raw; edible portion as described.
- Energy (kcal)
- 143.00
- Protein (g)
- 12.56
- Total carbohydrate (g)
- 0.72
- Fiber (g)
- 0.00
- Total fat (g)
- 9.51
- 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: Egg, whole, raw, fresh. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
GrainsWhole-wheat bread (commercial)
USDA reference food · As described in the USDA food identity.SR Legacy · FDC 172688 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 172688 · Report a data correction
As described in the USDA food identity.
- Energy (kcal)
- 252.00
- Protein (g)
- 12.45
- Total carbohydrate (g)
- 42.71
- Fiber (g)
- 6.00
- Total fat (g)
- 3.50
- 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: Bread, whole-wheat, commercially prepared. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
GrainsWhole-wheat pasta (cooked)
USDA reference food · Cooked; follow the exact method in the USDA description.SR Legacy · FDC 168910 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 168910 · Report a data correction
Cooked; follow the exact method in the USDA description.
- Energy (kcal)
- 149.00
- Protein (g)
- 5.99
- Total carbohydrate (g)
- 30.07
- Fiber (g)
- 3.90
- Total fat (g)
- 1.71
- 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: Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program). USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
FruitsYellow peach (raw)
USDA reference food · Raw edible yellow peach, as described.SR Legacy · FDC 169928 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 169928 · Report a data correction
Raw edible yellow peach, as described.
- Energy (kcal)
- 39.00
- Protein (g)
- 0.91
- Total carbohydrate (g)
- 9.54
- Fiber (g)
- 1.50
- Total fat (g)
- 0.25
- 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: Peaches, yellow, raw. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
VegetablesZucchini with skin (raw)
USDA reference food · Raw; edible portion as described.SR Legacy · FDC 169291 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 169291 · Report a data correction
Raw; edible portion as described.
- Energy (kcal)
- 17.00
- Protein (g)
- 1.21
- Total carbohydrate (g)
- 3.11
- Fiber (g)
- 1.00
- Total fat (g)
- 0.32
- 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: Squash, summer, zucchini, includes skin, raw. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
Branded Foods;ratio Keto Friendly Toasted Almond Crunchy Bar — Ratio
Branded product · Ratio · Manufacturer-provided label data. Match the exact product and preparation; check the current package.Branded · FDC 2719843 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 2719843 · Report a data correction
Manufacturer-provided label data. Match the exact product and preparation; check the current package.
Manufacturer label data · Ratio · Barcode 00016000279797 · Product updated 2024-09-25
Source ingredient statement
Almonds, Pumpkin Seeds, Soy Protein Isolate, Coconut Oil, Whey Protein Isolate, Isomalt, Soluble Corn Fiber, Chicory Root Extract, Cinnamon, Sea Salt, Stevia Extract, Natural Flavor, Almond Extract.
Ingredients are a source statement, not an allergy certification. Review the current package; product formulations and label rounding can differ.
- Energy (kcal)
- 552.00
- Protein (g)
- 29.30
- Total carbohydrate (g)
- 22.10
- Fiber (g)
- 11.80
- Total fat (g)
- 42.80
- Saturated fat (g)
- 13.30
- Sugars (g)
- 2.44
- Sodium (mg)
- 407.00
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: ;ratio Keto Friendly Toasted Almond Crunchy Bar. USDA source record. Publication: 12/19/2024. Catalog checked: 2026-10-30.
Branded Foods:ratio Cinnamon Cranberry Almond Crunch Breakfast Cereal — Ratio
Branded product · Ratio · Manufacturer-provided label data. Match the exact product and preparation; check the current package.Branded · FDC 2702614 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 2702614 · Report a data correction
Manufacturer-provided label data. Match the exact product and preparation; check the current package.
Manufacturer label data · Ratio · Barcode 00016000188631 · Product updated 2024-01-15
Source ingredient statement
Ingredients: Soy Protein Isolate, Erythritol, Almonds, Corn Meal, Whole Grain Corn, Sugar, Corn Bran, Dried Cranberries, Canola and/or Sunflower Oil, Modified Corn Starch, Coconut Oil, Whey Protein Isolate, Cinnamon, Sunflower Seeds, Pumpkin Seeds, Salt, Inulin, Sea Salt, Stevia Extract, Baking Soda, Vanilla Extract, Almond Extract, Natural Flavor. Vitamin E (mixed tocopherols) Added to Preserve Freshness.Vitamins and Minerals: Calcium Carbonate, Vitamin C (sodium ascorbate), Iron and Zinc (mineral nutrients), A B Vitamin (niacinamide), Vitamin B6 (pyridoxine hydrochloride), Vitamin B1 (thiamin mononitrate), Vitamin A (palmitate), Vitamin B2 (riboflavin), A B Vitamin (folic acid), Vitamin B12, Vitamin D3.
Ingredients are a source statement, not an allergy certification. Review the current package; product formulations and label rounding can differ.
- Energy (kcal)
- 361.00
- Protein (g)
- 25.00
- Total carbohydrate (g)
- 52.80
- Fiber (g)
- 8.60
- Total fat (g)
- 14.00
- Saturated fat (g)
- 2.51
- Sugars (g)
- 8.08
- Sodium (mg)
- 633.00
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: :ratio Cinnamon Cranberry Almond Crunch Breakfast Cereal. USDA source record. Publication: 8/15/2024. Catalog checked: 2026-10-30.
Branded Foods:ratio Fiber and Protein Blueberry Dairy Snack — Ratio
Branded product · Ratio · Manufacturer-provided label data. Match the exact product and preparation; check the current package.Branded · FDC 2751828 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 2751828 · Report a data correction
Manufacturer-provided label data. Match the exact product and preparation; check the current package.
Manufacturer label data · Ratio · Barcode 00070470230719 · Product updated 2025-12-18
Source ingredient statement
Pasteurized Ultra-Filtered Nonfat Milk, Pasteurized Milk, Whey Protein Concentrate, Soluble Corn Fiber, Nonfat Milk, Chicory Root Fiber. Contains 2% or less of: Sunflower Oil, Xanthan Gum, Black Carrot and Blueberry Juice Concentrate (for color), Stevia Sweetener, Carrageenan, Natural Flavor, Cultures (L. bulgaricus, S. thermophilus, L. rhamnosus).
Ingredients are a source statement, not an allergy certification. Review the current package; product formulations and label rounding can differ.
- Energy (kcal)
- 120.00
- Protein (g)
- 13.30
- Total carbohydrate (g)
- 14.00
- Fiber (g)
- 6.70
- Total fat (g)
- 2.33
- Saturated fat (g)
- 1.00
- Sugars (g)
- 2.00
- Sodium (mg)
- 60.00
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: :ratio Fiber and Protein Blueberry Dairy Snack. USDA source record. Publication: 1/22/2026. Catalog checked: 2026-10-30.
Branded Foods:ratio Fiber and Protein Lemon Meringue Dairy Snack — Ratio
Branded product · Ratio · Manufacturer-provided label data. Match the exact product and preparation; check the current package.Branded · FDC 2747173 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 2747173 · Report a data correction
Manufacturer-provided label data. Match the exact product and preparation; check the current package.
Manufacturer label data · Ratio · Barcode 00070470232263 · Product updated 2025-11-17
Source ingredient statement
Pasteurized Ultra-Filtered Nonfat Milk, Pasteurized Milk, Whey Protein Concentrate, Soluble Corn Fiber, Nonfat Milk, Chicory Root Fiber. Contains 2% or less of: Sunflower Oil, Xanthan Gum, Natural Flavor, Stevia Sweetener, Carrageenan, Cultures (L. bulgaricus, S. thermophilus, L. rhamnosus), Turmeric Extract (for color).
Ingredients are a source statement, not an allergy certification. Review the current package; product formulations and label rounding can differ.
- Energy (kcal)
- 120.00
- Protein (g)
- 13.30
- Total carbohydrate (g)
- 14.00
- Fiber (g)
- 6.70
- Total fat (g)
- 2.33
- Saturated fat (g)
- 1.00
- Sugars (g)
- 2.00
- Sodium (mg)
- 60.00
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: :ratio Fiber and Protein Lemon Meringue Dairy Snack. USDA source record. Publication: 12/18/2025. Catalog checked: 2026-10-30.
Branded Foods:ratio Fiber and Protein Pina Colada Dairy Snack — Ratio
Branded product · Ratio · Manufacturer-provided label data. Match the exact product and preparation; check the current package.Branded · FDC 2747175 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 2747175 · Report a data correction
Manufacturer-provided label data. Match the exact product and preparation; check the current package.
Manufacturer label data · Ratio · Barcode 00070470233345 · Product updated 2025-11-26
Source ingredient statement
Pasteurized Ultra-Filtered Nonfat Milk, Pasteurized Milk, Whey Protein Concentrate, Soluble Corn Fiber, Nonfat Milk, Chicory Root Fiber. Contains 2% or less of: Sunflower Oil, Xanthan Gum, Stevia Sweetener, Natural Flavor, Carrageenan, Cultures (L. bulgaricus, S. thermophilus, L. rhamnosus).
Ingredients are a source statement, not an allergy certification. Review the current package; product formulations and label rounding can differ.
- Energy (kcal)
- 120.00
- Protein (g)
- 13.30
- Total carbohydrate (g)
- 14.00
- Fiber (g)
- 6.70
- Total fat (g)
- 2.33
- Saturated fat (g)
- 1.00
- Sugars (g)
- 2.00
- Sodium (mg)
- 60.00
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: :ratio Fiber and Protein Pina Colada Dairy Snack. USDA source record. Publication: 12/18/2025. 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.