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 5 of 5000.
GrainsOatmeal (cooked in water, no added salt)
USDA reference food · Cooked; follow the exact method in the USDA description.SR Legacy · FDC 173905 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 173905 · Report a data correction
Cooked; follow the exact method in the USDA description.
- Energy (kcal)
- 71.00
- Protein (g)
- 2.54
- Total carbohydrate (g)
- 12.00
- Fiber (g)
- 1.70
- Total fat (g)
- 1.52
- 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: Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
GrainsOats (dry, unfortified)
USDA reference food · Dry/dried, as described; do not substitute cooked weight.SR Legacy · FDC 173904 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 173904 · Report a data correction
Dry/dried, as described; do not substitute cooked weight.
- Energy (kcal)
- 379.00
- Protein (g)
- 13.15
- Total carbohydrate (g)
- 67.70
- Fiber (g)
- 10.10
- Total fat (g)
- 6.52
- 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: Cereals, oats, regular and quick, not fortified, dry. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
Fats And OilsOlive oil
USDA reference food · As described in the USDA food identity.SR Legacy · FDC 171413 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 171413 · Report a data correction
As described in the USDA food identity.
- 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, olive, salad or cooking. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
FruitsOrange (raw)
USDA reference food · Raw; edible portion as described.SR Legacy · FDC 169097 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 169097 · Report a data correction
Raw; edible portion as described.
- Energy (kcal)
- 47.00
- Protein (g)
- 0.94
- Total carbohydrate (g)
- 11.75
- Fiber (g)
- 2.40
- Total fat (g)
- 0.12
- 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: Oranges, raw, all commercial varieties. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
Nuts And SeedsPeanut butter (smooth, no added salt)
USDA reference food · As described in the USDA food identity.SR Legacy · FDC 172470 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 172470 · Report a data correction
As described in the USDA food identity.
- Energy (kcal)
- 598.00
- Protein (g)
- 22.21
- Total carbohydrate (g)
- 22.31
- Fiber (g)
- 5.00
- Total fat (g)
- 51.36
- 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: Peanut butter, smooth style, without salt. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
FruitsPear (raw)
USDA reference food · Raw edible pear, as described.SR Legacy · FDC 169118 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 169118 · Report a data correction
Raw edible pear, as described.
- Energy (kcal)
- 57.00
- Protein (g)
- 0.36
- Total carbohydrate (g)
- 15.23
- Fiber (g)
- 3.10
- Total fat (g)
- 0.14
- 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: Pears, raw. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
GrainsPearled barley (cooked)
USDA reference food · Cooked pearled barley; do not substitute dry weight.SR Legacy · FDC 170285 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 170285 · Report a data correction
Cooked pearled barley; do not substitute dry weight.
- Energy (kcal)
- 123.00
- Protein (g)
- 2.26
- Total carbohydrate (g)
- 28.22
- Fiber (g)
- 3.80
- Total fat (g)
- 0.44
- 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: Barley, pearled, cooked. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
FruitsPineapple (raw, all varieties)
USDA reference food · Raw edible pineapple; all-varieties source record.SR Legacy · FDC 169124 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 169124 · Report a data correction
Raw edible pineapple; all-varieties source record.
- Energy (kcal)
- 50.00
- Protein (g)
- 0.54
- Total carbohydrate (g)
- 13.12
- Fiber (g)
- 1.40
- Total fat (g)
- 0.12
- 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: Pineapple, raw, all varieties. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
LegumesPinto beans (boiled, no added salt)
USDA reference food · Mature seeds, cooked boiled, without salt.SR Legacy · FDC 175200 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 175200 · Report a data correction
Mature seeds, cooked boiled, without salt.
- Energy (kcal)
- 143.00
- Protein (g)
- 9.01
- Total carbohydrate (g)
- 26.22
- Fiber (g)
- 9.00
- Total fat (g)
- 0.65
- 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, pinto, mature seeds, cooked, boiled, without salt. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
DairyPlain Greek yogurt (nonfat)
USDA reference food · As described in the USDA food identity.SR Legacy · FDC 170894 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 170894 · Report a data correction
As described in the USDA food identity.
- Energy (kcal)
- 59.00
- Protein (g)
- 10.19
- Total carbohydrate (g)
- 3.60
- Fiber (g)
- 0.00
- Total fat (g)
- 0.39
- 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: Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program). 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.