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 6 of 5000.
Protein SourcesPork tenderloin (roasted, separable lean only)
SR Legacy · FDC 168250 · Details and portions
Cooked roasted tenderloin; separable lean only.
- Energy (kcal)
- 143.00
- Protein (g)
- 26.17
- Total carbohydrate (g)
- 0.00
- Fiber (g)
- 0.00
- Total fat (g)
- 3.51
- 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: Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
VegetablesPotato with skin (baked, no added salt)
SR Legacy · FDC 170093 · Details and portions
Cooked; follow the exact method in the USDA description.
- Energy (kcal)
- 93.00
- Protein (g)
- 2.50
- Total carbohydrate (g)
- 21.15
- Fiber (g)
- 2.20
- Total fat (g)
- 0.13
- 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: Potatoes, baked, flesh and skin, without salt. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
Nuts And SeedsPumpkin and squash seed kernels (roasted, unsalted)
SR Legacy · FDC 170557 · Details and portions
Roasted seed kernels, without salt; no shells.
- Energy (kcal)
- 574.00
- Protein (g)
- 29.84
- Total carbohydrate (g)
- 14.71
- Fiber (g)
- 6.50
- Total fat (g)
- 49.05
- 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, pumpkin and squash seed kernels, roasted, without salt. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
GrainsQuinoa (cooked)
SR Legacy · FDC 168917 · Details and portions
Cooked; follow the exact method in the USDA description.
- Energy (kcal)
- 120.00
- Protein (g)
- 4.40
- Total carbohydrate (g)
- 21.30
- Fiber (g)
- 2.80
- Total fat (g)
- 1.92
- 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: Quinoa, cooked. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
FruitsRaspberries (raw)
SR Legacy · FDC 167755 · Details and portions
Raw; edible portion as described.
- Energy (kcal)
- 52.00
- Protein (g)
- 1.20
- Total carbohydrate (g)
- 11.94
- Fiber (g)
- 6.50
- 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: Raspberries, raw. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
VegetablesRed bell pepper (raw)
SR Legacy · FDC 170108 · Details and portions
Raw; edible portion as described.
- Energy (kcal)
- 26.00
- Protein (g)
- 0.99
- Total carbohydrate (g)
- 6.03
- Fiber (g)
- 2.10
- 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: Peppers, sweet, red, raw. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
FruitsRed or green grapes (raw, European type)
SR Legacy · FDC 174683 · Details and portions
Raw European-type grapes, such as Thompson seedless.
- Energy (kcal)
- 69.00
- Protein (g)
- 0.72
- Total carbohydrate (g)
- 18.10
- Fiber (g)
- 0.90
- 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: Grapes, red or green (European type, such as Thompson seedless), raw. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
DairyRicotta cheese (part skim)
SR Legacy · FDC 171248 · Details and portions
Part-skim ricotta, as described; not whole-milk ricotta.
- Energy (kcal)
- 138.00
- Protein (g)
- 11.39
- Total carbohydrate (g)
- 5.14
- Fiber (g)
- 0.00
- Total fat (g)
- 7.91
- 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, ricotta, part skim milk. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
VegetablesRomaine lettuce (raw)
SR Legacy · FDC 169247 · Details and portions
Raw; edible portion as described.
- Energy (kcal)
- 17.00
- Protein (g)
- 1.23
- Total carbohydrate (g)
- 3.29
- Fiber (g)
- 2.10
- 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: Lettuce, cos or romaine, raw. USDA source record. Publication: 2019-04-01. Catalog checked: 2026-10-30.
DairySkim milk (vitamins A and D added)
SR Legacy · FDC 171269 · Details and portions
Fluid nonfat milk with added vitamins A and D; as described.
- Energy (kcal)
- 34.00
- Protein (g)
- 3.37
- Total carbohydrate (g)
- 4.96
- Fiber (g)
- 0.00
- Total fat (g)
- 0.08
- 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: Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim). 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.