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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Branded Foods100% WHOLE WHEAT ORGANIC BREAD, 100% WHOLE WHEAT — MEIJER
Branded product · MEIJER · Manufacturer-provided label data. Match the exact product and preparation; check the current package.Branded · FDC 2638215 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 2638215 · Report a data correction
Manufacturer-provided label data. Match the exact product and preparation; check the current package.
Manufacturer label data · MEIJER · Barcode 713733254137 · Product updated 2023-08-11
Source ingredient statement
ORGANIC WHOLE GRAIN WHEAT FLOUR, WATER, ORGANIC YEAST, ORGANIC SUGAR, ORGANIC HONEY, ORGANIC WHEAT GLUTEN, ORGANIC SOYBEAN OIL, ORGANIC VINEGAR, SALT, ORGANIC MOLASSES, CALCIUM SULFATE, SEA SALT, ASCORBIC ACID; TOPPED WITH ORGANIC CRUSHED WHEAT.
Ingredients are a source statement, not an allergy certification. Review the current package; product formulations and label rounding can differ.
- Energy (kcal)
- 267.00
- Protein (g)
- 8.89
- Total carbohydrate (g)
- 48.90
- Fiber (g)
- 6.70
- Total fat (g)
- 3.33
- Saturated fat (g)
- 0.00
- Sugars (g)
- 6.67
- Sodium (mg)
- 511.00
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: 100% WHOLE WHEAT ORGANIC BREAD, 100% WHOLE WHEAT. USDA source record. Publication: 9/14/2023. Catalog checked: 2026-10-30.
Branded Foods100% WHOLE WHEAT ROUND TOP BREAD, 100% WHOLE WHEAT — GREAT VALUE
Branded product · GREAT VALUE · Manufacturer-provided label data. Match the exact product and preparation; check the current package.Branded · FDC 2656952 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 2656952 · Report a data correction
Manufacturer-provided label data. Match the exact product and preparation; check the current package.
Manufacturer label data · GREAT VALUE · Barcode 078742366906 · Product updated 2023-09-11
Source ingredient statement
WHOLE WHEAT FLOUR, WATER, YEAST, SUGAR, WHEAT GLUTEN, CONTAINS 2% OR LESS OF THE FOLLOWING: SOYBEAN OIL, CULTURED WHEAT FLOUR, VINEGAR, SALT, HONEY, DOUGH CONDITIONERS (MONOGLYCERIDES, ETHOXYLATED MONO & DIGLYCERIDES, SODIUM STEAROYL LACTYLATE, AZODICARBONAMIDE, ASCORBIC ACID, CALCIUM PEROXIDE), FLAXSEED, FUMARIC ACID, YEAST NUTRIENTS (CALCIUM SULFATE, MONOCALCIUM PHOSPHATE, AMMONIUM SULFATE), WHEAT STARCH, SOY LECITHIN
Ingredients are a source statement, not an allergy certification. Review the current package; product formulations and label rounding can differ.
- Energy (kcal)
- 214.00
- Protein (g)
- 10.70
- Total carbohydrate (g)
- 42.90
- Fiber (g)
- 7.10
- Total fat (g)
- 3.57
- Saturated fat (g)
- 0.00
- Sugars (g)
- 7.14
- Sodium (mg)
- 429.00
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: 100% WHOLE WHEAT ROUND TOP BREAD, 100% WHOLE WHEAT. USDA source record. Publication: 10/26/2023. Catalog checked: 2026-10-30.
Branded Foods100% WHOLE WHEAT SANDWICH BREAD, 100% WHOLE WHEAT — MARKET PANTRY
Branded product · MARKET PANTRY · Manufacturer-provided label data. Match the exact product and preparation; check the current package.Branded · FDC 2634949 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 2634949 · Report a data correction
Manufacturer-provided label data. Match the exact product and preparation; check the current package.
Manufacturer label data · MARKET PANTRY · Barcode 085239031612 · Product updated 2023-08-25
Source ingredient statement
WHOLE WHEAT FLOUR, WATER, SUGAR, WHEAT GLUTEN, YEAST, VEGETABLE OIL (SOYBEAN), SALT, CALCIUM PROPIONATE (PRESERVATIVE), MONOGLYCERIDES, DATEM, WHEAT BRAN, SOY LECITHIN, CITRIC ACID, POTASSIUM IODATE, GRAIN VINEGAR, MONOCALCIUM PHOSPHATE.
Ingredients are a source statement, not an allergy certification. Review the current package; product formulations and label rounding can differ.
- Energy (kcal)
- 231.00
- Protein (g)
- 11.50
- Total carbohydrate (g)
- 46.20
- Fiber (g)
- 7.70
- Total fat (g)
- 3.85
- Saturated fat (g)
- 0.00
- Sugars (g)
- 3.85
- Sodium (mg)
- 442.00
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: 100% WHOLE WHEAT SANDWICH BREAD, 100% WHOLE WHEAT. USDA source record. Publication: 9/14/2023. Catalog checked: 2026-10-30.
Branded Foods100% WHOLE WHEAT SANDWICH BREAD, 100% WHOLE WHEAT — MARKET PANTRY
Branded product · MARKET PANTRY · Manufacturer-provided label data. Match the exact product and preparation; check the current package.Branded · FDC 2635484 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 2635484 · Report a data correction
Manufacturer-provided label data. Match the exact product and preparation; check the current package.
Manufacturer label data · MARKET PANTRY · Barcode 085239130612 · Product updated 2023-08-25
Source ingredient statement
WHOLE WHEAT FLOUR, WATER, BROWN SUGAR, WHEAT GLUTEN, YEAST, CONTAINS 2% OR LESS OF EACH OF THE FOLLOWING: SALT, SOYBEAN OIL, CULTURED WHEAT FLOUR, DOUGH CONDITIONERS (CONTAINS ONE OR MORE OF THE FOLLOWING: SODIUM STEAROYL LACTYLATE, CALCIUM STEAROYL LACTYLATE, MONOGLYCERIDES, MONO- AND DIGLYCERIDES, DISTILLED MONOGLYCERIDES, CALCIUM PEROXIDE, CALCIUM IODATE, DATEM, ETHOXYLATED MONO- AND DIGLYCERIDES, ENZYMES, ASCORBIC ACID), VINEGAR, MONOCALCIUM PHOSPHATE, SOY LECITHIN.
Ingredients are a source statement, not an allergy certification. Review the current package; product formulations and label rounding can differ.
- Energy (kcal)
- 231.00
- Protein (g)
- 15.40
- Total carbohydrate (g)
- 42.30
- Fiber (g)
- 7.70
- Total fat (g)
- 1.92
- Saturated fat (g)
- 0.00
- Sugars (g)
- 3.85
- Sodium (mg)
- 423.00
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: 100% WHOLE WHEAT SANDWICH BREAD, 100% WHOLE WHEAT. USDA source record. Publication: 9/14/2023. Catalog checked: 2026-10-30.
Branded Foods100% WHOLE WHEAT SANDWICH BREAD, 100% WHOLE WHEAT — MARKET PANTRY
Branded product · MARKET PANTRY · Manufacturer-provided label data. Match the exact product and preparation; check the current package.Branded · FDC 2635856 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 2635856 · Report a data correction
Manufacturer-provided label data. Match the exact product and preparation; check the current package.
Manufacturer label data · MARKET PANTRY · Barcode 085239306970 · Product updated 2023-08-25
Source ingredient statement
WHOLE WHEAT FLOUR, WATER, SUGAR, WHEAT GLUTEN, YEAST, VEGETABLE OIL (SOYBEAN), SALT, CALCIUM PROPIONATE (PRESERVATIVE), MONOGLYCERIDES, DATEM, WHEAT BRAN, SOY LECITHIN, CITRIC ACID, POTASSIUM IODATE, GRAIN VINEGAR, MONOCALCIUM PHOSPHATE, SESAME SEEDS.
Ingredients are a source statement, not an allergy certification. Review the current package; product formulations and label rounding can differ.
- Energy (kcal)
- 231.00
- Protein (g)
- 11.50
- Total carbohydrate (g)
- 46.20
- Fiber (g)
- 7.70
- Total fat (g)
- 3.85
- Saturated fat (g)
- 0.00
- Sugars (g)
- 3.85
- Sodium (mg)
- 423.00
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: 100% WHOLE WHEAT SANDWICH BREAD, 100% WHOLE WHEAT. USDA source record. Publication: 9/14/2023. Catalog checked: 2026-10-30.
Branded Foods100% WHOLE WHEAT SLICED BAGELS, 100% WHOLE WHEAT — SIGNATURE SELECT
Branded product · SIGNATURE SELECT · Manufacturer-provided label data. Match the exact product and preparation; check the current package.Branded · FDC 2675915 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 2675915 · Report a data correction
Manufacturer-provided label data. Match the exact product and preparation; check the current package.
Manufacturer label data · SIGNATURE SELECT · Barcode 021130182534 · Product updated 2023-10-28
Source ingredient statement
WHOLE WHEAT FLOUR, WATER, WHEAT GLUTEN, HONEY, SUGAR, CONTAINS 2% OR LESS OF: SALT, YEAST, CALCIUM PROPIONATE AND SORBIC ACID (PRESERVATIVES) MONOGLYCERIDES, GUAR GUM, WHEAT FLOUR, ASCORBIC ACID, ENZYMES, SESAME FLOUR.
Ingredients are a source statement, not an allergy certification. Review the current package; product formulations and label rounding can differ.
- Energy (kcal)
- 200.00
- Protein (g)
- 9.41
- Total carbohydrate (g)
- 41.20
- Fiber (g)
- 5.90
- Total fat (g)
- 1.76
- Saturated fat (g)
- 0.00
- Sugars (g)
- 4.71
- Sodium (mg)
- 365.00
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: 100% WHOLE WHEAT SLICED BAGELS, 100% WHOLE WHEAT. USDA source record. Publication: 11/16/2023. Catalog checked: 2026-10-30.
Branded Foods100% WHOLE WHEAT THIN SLICED BREAD, 100% WHOLE WHEAT — SIGNATURE SELECT
Branded product · SIGNATURE SELECT · Manufacturer-provided label data. Match the exact product and preparation; check the current package.Branded · FDC 2675830 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 2675830 · Report a data correction
Manufacturer-provided label data. Match the exact product and preparation; check the current package.
Manufacturer label data · SIGNATURE SELECT · Barcode 021130139286 · Product updated 2023-10-16
Source ingredient statement
WHOLE WHEAT FLOUR, WATER, SUGAR, WHEAT GLUTEN, YEAST, CONTAINS 2 PERCENT OF LESS OF: SOYBEAN AND/OR CANOLA OIL, MOLASSES, DOUGH CONDITIONERS (MAY CONTAIN ONE OR MORE OF: SODIUM STEAROYL LACTYLATE, MONOCALCIUM PHOSPHATE, CALCIUM SULFATE, ASCORBIC ACID), SUCRALOSE, ACESULFAME POTASSIUM, CALCIUM PROPIONATE AND SORBIC ACID (TO MAINTAIN FRESHNESS, VINEGAR, WHEAT FLOUR, ENZYMES, WHEAT BRAN.
Ingredients are a source statement, not an allergy certification. Review the current package; product formulations and label rounding can differ.
- Energy (kcal)
- 250.00
- Protein (g)
- 10.70
- Total carbohydrate (g)
- 46.40
- Fiber (g)
- 7.10
- Total fat (g)
- 3.57
- Saturated fat (g)
- 0.00
- Sugars (g)
- 3.57
- Sodium (mg)
- 482.00
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: 100% WHOLE WHEAT THIN SLICED BREAD, 100% WHOLE WHEAT. USDA source record. Publication: 11/16/2023. Catalog checked: 2026-10-30.
Branded Foods12 DAYS OF CHOCOLATE, MILK CHOCOLATE FILLED WITH CHOCOLATE CREME, MILK AND WHITE CHOCOLATE FILLED WITH CHOCOLATE CREME, MILK AND DARK CHOCOLATE FILLED WITH HAZELNUT-FLAVORED CREME, MILK AND WHITE CHOCOLATE WITH PEANUT BUTTER CREME, MILK AND DARK CHOCOLATE FILLED WITH CHOCOLATE CREME — FAVORITE DAY
Branded product · FAVORITE DAY · Manufacturer-provided label data. Match the exact product and preparation; check the current package.Branded · FDC 2677419 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 2677419 · Report a data correction
Manufacturer-provided label data. Match the exact product and preparation; check the current package.
Manufacturer label data · FAVORITE DAY · Barcode 085239982518 · Product updated 2023-08-18
Source ingredient statement
MILK CHOCOLATE FILLED WITH CHOCOLATE CREME (SUGAR, COCOA BUTTER, WHOLE MILK POWDER, CHOCOLATE LIQUOR, SKIM MILK POWDER, SUNFLOWER OIL, HYDROGENATED PALM OIL, WHEY POWDER, PRESERVATIVE [SOY LECITHIN], POLYGLYCEROL POLYRICINOLEATE, SUNFLOWER LECITHIN, ARTIFICIAL FLAVOR, SALT), MILK AND WHITE CHOCOLATE FILLED WITH CHOCOLATE CREME (SUGAR, COCOA BUTTER, WHOLE MILK POWDER, CHOCOLATE LIQUOR, SKIM MILK POWDER, SUNFLOWER OIL, HYDROGENATED PALM KERNEL OIL, WHEY POWDER, PRESERVATIVE [SOY LECITHIN], POLYGLYCEROL POLYRICINOLEATE, SUNFLOWER LECITHIN, ARTIFICIAL FLAVOR, SALT), MILK AND DARK CHOCOLATE FILLED WITH HAZELNUT-FLAVORED CREME (SUGAR, COCOA BUTTER, WHOLE MILK POWDER, CHOCOLATE LIQUOR, SKIM MILK POWDER, COCOA POWDER, HAZELNUTS, SUNFLOWER OIL, HYDROGENATED PALM KERNEL OIL, WHEY POWDER, SUNFLOWER LECITHIN, POLYGLYCEROL POLYRICINOLEATE, PRESERVATIVE [SOY LECITHIN], ARTIFICIAL HAZELNUT FLAVOR, SALT), MILK AND WHITE CHOCOLATE WITH PEANUT BUTTER CREME (SUGAR, COCOA BUTTER, WHOLE MILK POWDER, SKIM MILK POWDER, CHOCOLATE LIQUOR, PEANUTS, HYDROGENATED PALM KERNEL OIL, WHEY POWDER, SUNFLOWER LECITHIN, POLYGLYCEROL POLYRICINOLEATE, PRESERVATIVE [SOY LECITHIN], ARTIFICIAL FLAVOR), MILK AND DARK CHOCOLATE FILLED WITH CHOCOLATE CREME (SUGAR, COCOA BUTTER, CHOCOLATE LIQUOR, WHOLE MILK POWDER, SKIM MILK POWDER, SUNFLOWER OIL, HYDROGENATED PALM KERNEL OIL, COCOA POWDER, WHEY POWDER, SUNFLOWER LECITHIN, POLYGLYCEROL POLYRICINOLEATE, PRESERVATIVE [SOY LECITHIN], ARTIFICIAL FLAVOR, SALT).
Ingredients are a source statement, not an allergy certification. Review the current package; product formulations and label rounding can differ.
- Energy (kcal)
- 576.00
- Protein (g)
- 6.06
- Total carbohydrate (g)
- 54.60
- Fiber (g)
- 3.00
- Total fat (g)
- 36.40
- Saturated fat (g)
- 18.20
- Sugars (g)
- 51.50
- Sodium (mg)
- 91.00
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: 12 DAYS OF CHOCOLATE, MILK CHOCOLATE FILLED WITH CHOCOLATE CREME, MILK AND WHITE CHOCOLATE FILLED WITH CHOCOLATE CREME, MILK AND DARK CHOCOLATE FILLED WITH HAZELNUT-FLAVORED CREME, MILK AND WHITE CHOCOLATE WITH PEANUT BUTTER CREME, MILK AND DARK CHOCOLATE FILLED WITH CHOCOLATE CREME. USDA source record. Publication: 11/16/2023. Catalog checked: 2026-10-30.
Branded Foods12 FLAVORED GUMMI BEARS — N/A
Branded product · N/A · Manufacturer-provided label data. Match the exact product and preparation; check the current package.Branded · FDC 2674979 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 2674979 · Report a data correction
Manufacturer-provided label data. Match the exact product and preparation; check the current package.
Manufacturer label data · N/A · Barcode 023637464328 · Product updated 2023-10-24
Source ingredient statement
CORN SYRUP (FROM CORN), SUGAR (FROM BEETS), WATER, GELATIN, CITRIC ACID, PECTIN (DERIVED FROM FRUIT), VEGETABLE OIL (PALM ) AND CARNAUBA LEAF WAX (TO PREVENT STICKING), NATURAL AND ARTIFICIAL FLAVORS, FD&C YELLOW #5, RED #40, YELLOW #6, BLUE #1.
Ingredients are a source statement, not an allergy certification. Review the current package; product formulations and label rounding can differ.
- Energy (kcal)
- 325.00
- Protein (g)
- 5.00
- Total carbohydrate (g)
- 75.00
- Fiber (g)
- 0.00
- Total fat (g)
- 0.00
- Saturated fat (g)
- 0.00
- Sugars (g)
- 45.00
- Sodium (mg)
- 62.00
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: 12 FLAVORED GUMMI BEARS. USDA source record. Publication: 11/16/2023. Catalog checked: 2026-10-30.
Branded Foods12 LARGE HAMBURGER BUNS — HART'S
Branded product · HART'S · Manufacturer-provided label data. Match the exact product and preparation; check the current package.Branded · FDC 2658681 · Details and portions
Catalog version: 2026-10-30-usda-phase5-v1 · FDC 2658681 · Report a data correction
Manufacturer-provided label data. Match the exact product and preparation; check the current package.
Manufacturer label data · HART'S · Barcode 024126013287 · Product updated 2023-08-01
Source ingredient statement
UNBLEACHED ENRICHED WHEAT FLOUR [FLOUR, BARLEY MALT, NIACIN (VITAMIN B3), IRON, THIAMIN MONONITRATE (VITAMIN B1), RIBOFLAVIN (VITAMIN B2), FOLIC ACID (VITAMIN B9)], WATER, CORN SYRUP, YEAST, CONTAINS 2% OR LESS OF THE FOLLOWING: WHEAT GLUTEN, SOYBEAN OIL, SALT, DOUGH CONDITIONERS (MONOGLYCERIDES, SODIUM STEAROYL LACTYLATE, ETHOXYLATED MONO- AND DIGLYCERIDES, ASCORBIC ACID), YEAST NUTRIENTS (CALCIUM CARBONATE, MONOCALCIUM PHOSPHATE, AMMONIUM SULFATE, CALCIUM SULFATE), CALCIUM PROPIONATE (TO RETAIN FRESHNESS), SOY FLOUR, WHEAT STARCH, SOY LECITHIN.
Ingredients are a source statement, not an allergy certification. Review the current package; product formulations and label rounding can differ.
- Energy (kcal)
- 260.00
- Protein (g)
- 8.00
- Total carbohydrate (g)
- 50.00
- Fiber (g)
- 2.00
- Total fat (g)
- 3.00
- Saturated fat (g)
- 0.00
- Sugars (g)
- 6.00
- Sodium (mg)
- 520.00
Per 100 g edible portion. Protein ÷7; available carbohydrate ÷9; total fat ÷3. Original added-fat equivalent ÷1.5 is separate.
Exact source name: 12 LARGE HAMBURGER BUNS. USDA source record. Publication: 10/26/2023. 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.