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.
Find a food for the calculator
50,000 source-identified records. Match the exact preparation before measuring an edible portion.
50000 matching source foods. Page 3 of 5000.
LegumesChickpeas (boiled, no added salt)
SR Legacy · FDC 173757 · Details and portions
Cooked; follow the exact method in the USDA description.
- Energy (kcal)
- 164.00
- Protein (g)
- 8.86
- Total carbohydrate (g)
- 27.42
- Fiber (g)
- 7.60
- Total fat (g)
- 2.59
- 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: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
DairyCottage cheese (2% milkfat)
SR Legacy · FDC 172182 · Details and portions
As described in the USDA food identity.
- Energy (kcal)
- 81.00
- Protein (g)
- 10.45
- Total carbohydrate (g)
- 4.76
- Fiber (g)
- 0.00
- Total fat (g)
- 2.27
- 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: Cheese, cottage, lowfat, 2% milkfat. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
GrainsCouscous (cooked)
SR Legacy · FDC 169700 · Details and portions
Cooked couscous; do not substitute dry weight.
- Energy (kcal)
- 112.00
- Protein (g)
- 3.79
- Total carbohydrate (g)
- 23.22
- Fiber (g)
- 1.40
- Total fat (g)
- 0.16
- 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: Couscous, cooked. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
VegetablesCucumber with peel (raw)
SR Legacy · FDC 168409 · Details and portions
Raw; edible portion as described.
- Energy (kcal)
- 15.00
- Protein (g)
- 0.65
- Total carbohydrate (g)
- 3.63
- Fiber (g)
- 0.50
- Total fat (g)
- 0.11
- 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: Cucumber, with peel, raw. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
LegumesEdamame (frozen, prepared)
SR Legacy · FDC 168411 · Details and portions
Frozen edamame, prepared; edible portion as described.
- Energy (kcal)
- 121.00
- Protein (g)
- 11.91
- Total carbohydrate (g)
- 8.91
- Fiber (g)
- 5.20
- Total fat (g)
- 5.20
- 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: Edamame, frozen, prepared. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
Protein SourcesEgg white (raw)
SR Legacy · FDC 172183 · Details and portions
Raw; edible portion as described.
- Energy (kcal)
- 52.00
- Protein (g)
- 10.90
- Total carbohydrate (g)
- 0.73
- Fiber (g)
- 0.00
- 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: Egg, white, raw, fresh. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
Nuts And SeedsEnglish walnuts
SR Legacy · FDC 170187 · Details and portions
As described in the USDA food identity.
- Energy (kcal)
- 654.00
- Protein (g)
- 15.23
- Total carbohydrate (g)
- 13.71
- Fiber (g)
- 6.70
- Total fat (g)
- 65.21
- 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, walnuts, english. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
Protein SourcesFirm tofu (raw, calcium-set)
SR Legacy · FDC 172475 · Details and portions
Raw; edible portion as described.
- Energy (kcal)
- 144.00
- Protein (g)
- 17.27
- Total carbohydrate (g)
- 2.78
- Fiber (g)
- 2.30
- Total fat (g)
- 8.72
- 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: Tofu, raw, firm, prepared with calcium sulfate. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
VegetablesGreen beans (boiled, drained, no added salt)
SR Legacy · FDC 169141 · Details and portions
Cooked boiled, drained, without salt.
- Energy (kcal)
- 35.00
- Protein (g)
- 1.89
- Total carbohydrate (g)
- 7.88
- Fiber (g)
- 3.20
- 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: Beans, snap, green, cooked, boiled, drained, without salt. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
FruitsGreen kiwifruit (raw)
SR Legacy · FDC 168153 · Details and portions
Raw edible green kiwifruit, as described.
- Energy (kcal)
- 61.00
- Protein (g)
- 1.14
- Total carbohydrate (g)
- 14.66
- Fiber (g)
- 3.00
- Total fat (g)
- 0.52
- 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: Kiwifruit, green, 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.