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 7 of 5000.
VegetablesSpinach (raw)
USDA reference food · Raw; edible portion as described.SR Legacy · FDC 168462 · Details and portions
Raw; edible portion as described.
- Energy (kcal)
- 23.00
- Protein (g)
- 2.86
- Total carbohydrate (g)
- 3.63
- Fiber (g)
- 2.20
- 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: Spinach, raw. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
FruitsStrawberries (raw)
USDA reference food · Raw; edible portion as described.SR Legacy · FDC 167762 · Details and portions
Raw; edible portion as described.
- Energy (kcal)
- 32.00
- Protein (g)
- 0.67
- Total carbohydrate (g)
- 7.68
- Fiber (g)
- 2.00
- Total fat (g)
- 0.30
- 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: Strawberries, raw. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
Nuts And SeedsSunflower seed kernels (dried)
USDA reference food · Dried seed kernels; no shells.SR Legacy · FDC 170562 · Details and portions
Dried seed kernels; no shells.
- Energy (kcal)
- 584.00
- Protein (g)
- 20.78
- Total carbohydrate (g)
- 20.00
- Fiber (g)
- 8.60
- Total fat (g)
- 51.46
- 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: Seeds, sunflower seed kernels, dried. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
FruitsSweet cherries (raw)
USDA reference food · Raw edible sweet cherries; do not include pits in edible weight.SR Legacy · FDC 171719 · Details and portions
Raw edible sweet cherries; do not include pits in edible weight.
- Energy (kcal)
- 63.00
- Protein (g)
- 1.06
- Total carbohydrate (g)
- 16.01
- Fiber (g)
- 2.10
- Total fat (g)
- 0.20
- 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: Cherries, sweet, raw. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
VegetablesSweet potato flesh (baked, no added salt)
USDA reference food · Cooked; follow the exact method in the USDA description.SR Legacy · FDC 168483 · Details and portions
Cooked; follow the exact method in the USDA description.
- Energy (kcal)
- 90.00
- Protein (g)
- 2.01
- Total carbohydrate (g)
- 20.71
- Fiber (g)
- 3.30
- Total fat (g)
- 0.15
- 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: Sweet potato, cooked, baked in skin, flesh, without salt. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
VegetablesTomato (raw)
USDA reference food · Raw; edible portion as described.SR Legacy · FDC 170457 · Details and portions
Raw; edible portion as described.
- Energy (kcal)
- 18.00
- Protein (g)
- 0.88
- Total carbohydrate (g)
- 3.89
- Fiber (g)
- 1.20
- Total fat (g)
- 0.20
- 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: Tomatoes, red, ripe, raw, year round average. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
Prepared FoodsTomato sauce (canned)
USDA reference food · Canned tomato sauce, as described; current product labels may differ.SR Legacy · FDC 170054 · Details and portions
Canned tomato sauce, as described; current product labels may differ.
- Energy (kcal)
- 24.00
- Protein (g)
- 1.20
- Total carbohydrate (g)
- 5.31
- Fiber (g)
- 1.50
- Total fat (g)
- 0.30
- 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: Tomato products, canned, sauce. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
Protein SourcesTurkey breast (roasted, skinless)
USDA reference food · Cooked; follow the exact method in the USDA description.SR Legacy · FDC 171496 · Details and portions
Cooked; follow the exact method in the USDA description.
- Energy (kcal)
- 147.00
- Protein (g)
- 30.13
- Total carbohydrate (g)
- 0.00
- Fiber (g)
- 0.00
- Total fat (g)
- 2.08
- 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: Turkey, whole, breast, meat only, cooked, roasted. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
VegetablesWhite mushrooms (raw)
USDA reference food · Raw white mushrooms; do not substitute cooked weight.SR Legacy · FDC 169251 · Details and portions
Raw white mushrooms; do not substitute cooked weight.
- Energy (kcal)
- 22.00
- Protein (g)
- 3.09
- Total carbohydrate (g)
- 3.26
- Fiber (g)
- 1.00
- Total fat (g)
- 0.34
- 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: Mushrooms, white, raw. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
Protein SourcesWhole egg (hard-boiled)
USDA reference food · Cooked hard-boiled; edible egg, without shell.SR Legacy · FDC 173424 · Details and portions
Cooked hard-boiled; edible egg, without shell.
- Energy (kcal)
- 155.00
- Protein (g)
- 12.58
- Total carbohydrate (g)
- 1.12
- Fiber (g)
- 0.00
- Total fat (g)
- 10.61
- 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, cooked, hard-boiled. 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.