Eddie On Everything » reference http://www.eddieoneverything.com Tips & tricks on things that interest me Wed, 11 Jan 2012 08:29:23 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Another Green Tea benefit: Inhibits Breast Cancer Growth In Female Mice http://www.eddieoneverything.com/health/another-green-tea-benefit-inhibits-breast-cancer-growth-in-female-mice.php http://www.eddieoneverything.com/health/another-green-tea-benefit-inhibits-breast-cancer-growth-in-female-mice.php#comments Sat, 27 Sep 2008 18:41:36 +0000 eddie http://www.eddieoneverything.com/health/another-green-tea-benefit-inhibits-breast-cancer-growth-in-female-mice.php There are many well-documented health benefits to drinking Green Tea.

Green Tea reportedly helps to soothe rheumatoid arthritis, lowers high cholesterol levels, helps to prevent cariovascular disease, staves off some infections, and now, according to at least one study, it significantly inhibits breast cancer growth in female mice.

The benefits of Green Tea are largely due to a chemical called EGCG, or epigallocatechin gallate. According to this page at About.com, “EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL cholesterol levels, and inhibiting the abnormal formation of blood clots. The latter takes on added importance when you consider that thrombosis (the formation of abnormal blood clots) is the leading cause of heart attacks and stroke.”

A new study conducted by researchers at the University of Mississippi researchers now finds that consuming EGCG significantly inhibits breast tumor growth in female mice.

Green tea is high in the antioxidant EGCG (epigallocatechin-3- gallate) which helps prevent the body’s cells from becoming damaged and prematurely aged. Studies have suggested that the combination of green tea and EGCG may also be beneficial by providing protection against certain types of cancers, including breast cancer.

With each passing day, it seems that the good news about green tea continues to pile up. Of course, green tea and other holistic or natural elixirs should not be thought of as a replacement for traditional medicine. However, it seems clear that working green tea into your regular routine not only can’t hurt, but it may help quite a bit, serving as a valuable preventative measure against an array of ailments.

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]]> http://www.eddieoneverything.com/health/another-green-tea-benefit-inhibits-breast-cancer-growth-in-female-mice.php/feed 0 How much caffiene is in soda pop? A List of Caffiene Content of Popular Drinks http://www.eddieoneverything.com/lists/how-much-caffiene-is-in-soda-pop-a-list-of-caffiene-content-of-popular-drinks.php http://www.eddieoneverything.com/lists/how-much-caffiene-is-in-soda-pop-a-list-of-caffiene-content-of-popular-drinks.php#comments Tue, 08 Jan 2008 03:21:07 +0000 eddie http://www.eddieoneverything.com/lists/how-much-caffiene-is-in-xxx-a-list-of-caffiene-content-of-popular-drinks.php A simple list of the caffeine content of popular soft drinks.

Sodas, pops, cokes, soda-pops – depending on your regional dialect. :)

Coffee, tea, and cocoa are also included.

If you know of any others not in the list, leave them in the comments and I will update the list.

Thanks!

 

 

 

Soft Drinks
12-ounce beverage milligrams
Red Bull (8.2 oz) 80.0
Jolt 71.2
Pepsi One 55.5
Mountain Dew 55.0
Mountain Dew Code Red 55.0
Diet Mountain Dew 55.0
Kick Citrus 54.0
Mellow Yellow 52.8
Surge 51.0
Tab 46.8
Diet Coke 45.6
Shasta Cola 44.4
Shasta Cherry Cola 44.4
Shasta Diet Cola 44.4
RC Cola 43.0
Diet RC 43.0
Dr. Pepper 41.0
Diet Dr. Pepper 41.0
Diet Sunkist Orange 41.0
Mr. Pibb 40.0
Sugar-Free Mr. Pibb 40.0
Red Flash 40.0
Sunkist Orange 40.0
Slim-Fast Cappuccino Delight Shake 40.0
Ruby Red 39.0
Storm 38.0
Big Red 38.0
Pepsi-Cola 37.5
Pepsi Twist 37.5
Diet Pepsi Jazz 37.5
Diet Pepsi 36.0
Wild Cherry Pepsi 38.0
Diet Wild Cherry Pepsi 36.0
Diet Pepsi Twist 36.0
Aspen 36.0
Coca-Cola Classic 34.0
Cherry Coke 34.0
Lemon Coke 34.0
Vanilla Coke 34.0
Diet Cherry Coke 34.0
Snapple Flavored Teas (Reg. or Diet) 31.5
Canada Dry Cola 30.0
A&W Creme Soda 29.0
Nestea Sweet Iced Tea 26.5
Nestea Unsweetened Iced Tea 26.0
Lipton Diet Green Tea with Citrus (16.9 oz) 23.0
Barq’s Root Beer 23.0
A&W Diet Creme Soda 22.0
Slim-Fast Chocolate Flavors 20.0
Lipton Brisk, All Varieties 9
Canada Dry Diet Cola 1.2
Diet Rite Cola 0
Sprite 0
7-Up 0
Mug Root Beer 0
Diet Barq’s Root Beer 0
Sundrop Orange 0
Minute Maid Orange 0
A&W Root Beer 0
Slice 0
Sierra Mist 0
Fresca 0

 

 

8-ounce Beverage milligrams
Coffee, Drip 115-175
Coffee, Brewed 80-135
Coffee, Espresso (2 ounces) 100
Coffee, Instant 65-100
Tea, iced 47
Tea, brewed, imported brands (avg.) 60
Tea, brewed, U.S. brands (avg.) 40
Tea, instant 30
Tea, green 15
Hot cocoa 14
Coffee, Decaf, brewed 3-4
Coffee, Decaf, instant 2-3

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]]> http://www.eddieoneverything.com/lists/how-much-caffiene-is-in-soda-pop-a-list-of-caffiene-content-of-popular-drinks.php/feed 0 How much caffeine is in soda pop? A List of Caffeine Content of Popular Drinks. http://www.eddieoneverything.com/lists/how-much-caffeine-is-in-soda-pop-a-list-of-caffeine-content-of-popular-drinks.php http://www.eddieoneverything.com/lists/how-much-caffeine-is-in-soda-pop-a-list-of-caffeine-content-of-popular-drinks.php#comments Tue, 08 Jan 2008 03:18:52 +0000 eddie http://www.eddieoneverything.com/lists/how-much-caffeine-is-in-xxx-a-list-of-caffeine-content-of-popular-drinks.php Here is a list of the caffeine content of different drinks.

Soft drinks are at the top.

The chart lists the caffeine measure in milligrams (mg) for a 12-oz portion.

There is a second table at the bottom for teas & coffees.

This table uses 8-oz as the serving size.

If you know of any other caffeine content measures that are not listed, leave them in the comments.

Thanks!

Soft Drinks
12-ounce beverage milligrams
Red Bull (8.2 oz) 80.0
Jolt 71.2
Pepsi One 55.5
Mountain Dew 55.0
Mountain Dew Code Red 55.0
Diet Mountain Dew 55.0
Kick Citrus 54.0
Mellow Yellow 52.8
Surge 51.0
Tab 46.8
Diet Coke 45.6
Shasta Cola 44.4
Shasta Cherry Cola 44.4
Shasta Diet Cola 44.4
RC Cola 43.0
Diet RC 43.0
Dr. Pepper 41.0
Diet Dr. Pepper 41.0
Diet Sunkist Orange 41.0
Mr. Pibb 40.0
Sugar-Free Mr. Pibb 40.0
Red Flash 40.0
Sunkist Orange 40.0
Slim-Fast Cappuccino Delight Shake 40.0
Ruby Red 39.0
Storm 38.0
Big Red 38.0
Pepsi-Cola 37.5
Pepsi Twist 37.5
Diet Pepsi Jazz 37.5
Diet Pepsi 36.0
Wild Cherry Pepsi 38.0
Diet Wild Cherry Pepsi 36.0
Diet Pepsi Twist 36.0
Aspen 36.0
Coca-Cola Classic 34.0
Cherry Coke 34.0
Lemon Coke 34.0
Vanilla Coke 34.0
Diet Cherry Coke 34.0
Snapple Flavored Teas (Reg. or Diet) 31.5
Canada Dry Cola 30.0
A&W Creme Soda 29.0
Nestea Sweet Iced Tea 26.5
Nestea Unsweetened Iced Tea 26.0
Lipton Diet Green Tea with Citrus (16.9 oz) 23.0
Barq’s Root Beer 23.0
A&W Diet Creme Soda 22.0
Slim-Fast Chocolate Flavors 20.0
Lipton Brisk, All Varieties 9
Canada Dry Diet Cola 1.2
Diet Rite Cola 0
Sprite 0
7-Up 0
Mug Root Beer 0
Diet Barq’s Root Beer 0
Sundrop Orange 0
Minute Maid Orange 0
A&W Root Beer 0
Slice 0
Sierra Mist 0
Fresca 0

 

 

8-ounce Beverage milligrams
Coffee, Drip 115-175
Coffee, Brewed 80-135
Coffee, Espresso (2 ounces) 100
Coffee, Instant 65-100
Tea, iced 47
Tea, brewed, imported brands (avg.) 60
Tea, brewed, U.S. brands (avg.) 40
Tea, instant 30
Tea, green 15
Hot cocoa 14
Coffee, Decaf, brewed 3-4
Coffee, Decaf, instant 2-3

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]]> http://www.eddieoneverything.com/lists/how-much-caffeine-is-in-soda-pop-a-list-of-caffeine-content-of-popular-drinks.php/feed 7 The Buzz on Valerian Tea http://www.eddieoneverything.com/nutrition/the-buzz-on-valerian-tea-its-not-just-for.php http://www.eddieoneverything.com/nutrition/the-buzz-on-valerian-tea-its-not-just-for.php#comments Mon, 21 Aug 2006 01:47:02 +0000 eddie http://www.eddieoneverything.com/nutrition/the-buzz-on-valerian-tea-its-not-just-for.php The immensely disappointing mid-season finale of the Sopranos let the world in on a little secret – it’s possible to catch a buzz from Valerian Tea. Or-so-they-say.

In the episode Christopher’s girlfriend Julianna suggests that they brew up some tea using 10 bags of valerian, a root that she says is related to and has the same effects as Valium.

Hmmm, interesting. But can it be true?

A little research revealed that Valerian tea is made from the root of the Valerian plant. This plant has been known to science since at least the time of the Ancient Greeks and Romans, who used it as a medicinal herb, mostly because of it’s calming properties.

Celestial Seasonings’ Sleepytime Extra™ Wellness Tea contains at least some Valerian root:

This powerfully effective Wellness Herb Tea contains a potent herb not found in Sleepytime – valerian – that promotes extra fast, restful, natural sleep.* Valerian is a folklore favorite used for centuries to soothe the mind and body at bedtime.*

Fortunately, I learned long ago not to believe everything you read on product packaging, so I sought out the opinion of a medical professional, one whose livelyhood didn’t depend on selling me tea. Doctor Siegel, in his column that “explain[s] the medical facts behind medical fictions often depicted in the media,” shares the following:

VALERIAN is an herb with sedative properties used to ease insomnia and anxiety. It isn’t chemically related to Valium, and it won’t relieve a cough. Long-term use of the herb has been shown to have addictive properties, but there is no evidence that its use — whether in tea or capsule form — would cause someone to return to drug addiction.

OK, so according to Doc, not related to Valium, but used to cure insominia.

Being something of an insomniac myself, I headed down to my local organic market and purchased a box of Valerian Root tea distributed by Alvita, an herbal tea company owned by nutritional supplement giant Twinlab. I can tell you, first hand, that at least one thing they say about Valerian tea is true – it smells HORRIBLE. As to whether it has any sedative properties or not, I can’t say. It didn’t seem to, at least not in the preparation that I used.

More on Valerian Teas and Supplements here.

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]]> http://www.eddieoneverything.com/nutrition/the-buzz-on-valerian-tea-its-not-just-for.php/feed 1 How many calories does activity X burn? http://www.eddieoneverything.com/sports/how-many-calories-does-activity-x-burn.php http://www.eddieoneverything.com/sports/how-many-calories-does-activity-x-burn.php#comments Mon, 29 May 2006 03:38:52 +0000 eddie http://www.eddieoneverything.com/sports/how-many-calories-does-activity-x-burn.php

Activity (1 hour) 130lbs 155lbs 190lbs
Aerobics, general
Aerobics, high impact
Aerobics, low impact
Archery (non-hunting)
Automobile repair
Backpacking, general
Badminton, competitive
Badminton, social, general
Basketball, game
Basketball, nongame, general
Basketball, officiating
Basketball, shooting baskets
Basketball, wheelchair
Bicycling, <10mph, leisure
Bicycling, >20mph, racing
Bicycling, 10-11.9mph, light effort
Bicycling, 12-13.9mph, moderate effort
Bicycling, 14-15.9mph, vigorous effort
Bicycling, 16-19mph, very fast, racing
Bicycling, BMX or mountain
Bicycling, stationary, general
Bicycling, stationary, light effort
Bicycling, stationary, moderate effort
Bicycling, stationary, very light effort
Bicycling, stationary, very vigorous effort
Bicycling, stationary, vigorous effort
Billiards
Bowling
Boxing, in ring, general
Boxing, punching bag
Boxing, sparring
Broomball
Calisthenics (pushups, sit-ups), vigorous effort
Calisthenics, home, light/moderate effort
Canoeing, on camping trip
Canoeing, rowing, >6 mph, vigorous effort
Canoeing, rowing, crewing, competition
Canoeing, rowing, light effort
Canoeing, rowing, moderate effort
Carpentry, general
Carrying heavy loads, such as bricks
Child care: sitting/kneeling-dressing, feeding
Child care: standing-dressing, feeding
Circuit training, general
Cleaning, heavy, vigorous effort
Cleaning, house, general
Cleaning, light, moderate effort
Coaching: football, soccer, basketball, etc.
Construction, outside, remodeling
Cooking or food preparation
Cricket (batting, bowling)
Croquet
Curling
Dancing, aerobic, ballet or modern, twist
Dancing, ballroom, fast
Dancing, ballroom, slow
Dancing, general
Darts, wall or lawn
Diving, springboard or platform
Electrical work, plumbing
Farming, baling hay, cleaning barn
Farming, milking by hand
Farming, shoveling grain
Fencing
Fishing from boat, sitting
Fishing from river bank, standing
Fishing in stream, in waders
Fishing, general
Fishing, ice, sitting
Football or baseball, playing catch
Football, competitive
Football, touch, flag, general
Frisbee playing, general
Frisbee, ultimate
Gardening, general
Golf, carrying clubs
Golf, general
Golf, miniature or driving range
Golf, pulling clubs
Golf, using power cart
Gymnastics, general
Hacky sack
Handball, general
Handball, team
Health club exercise, general
Hiking, cross country
Hockey, field
Hockey, ice
Horse grooming
Horse racing, galloping
Horseback riding, general
Horseback riding, trotting
Horseback riding, walking
Hunting, general
Jai alai
Jogging, general
Judo, karate, kick boxing, tae kwan do
Kayaking
Kickball
Lacrosse
Marching band, playing instrument(walking)
Marching, rapidly, military
Moto-cross
Moving furniture, household
Moving household items, boxes, upstairs
Moving household items, carrying boxes
Mowing lawn, general
Mowing lawn, riding mower
Music playing, cello, flute, horn, woodwind
Music playing, drums
Music playing, guitar, classical, folk(sitting)
Music playing, guitar, rock/roll band(standing)
Music playing, piano, organ, violin, trumpet
Paddleboat
Painting, papering, plastering, scraping
Polo
Pushing or pulling stroller with child
Race walking
Racquetball, casual, general
Racquetball, competitive
Raking lawn
Rock climbing, ascending rock
Rock climbing, rapelling
Rope jumping, fast
Rope jumping, moderate, general
Rope jumping, slow
Rowing, stationary, light effort
Rowing, stationary, moderate effort
Rowing, stationary, very vigorous effort
Rowing, stationary, vigorous effort
Rugby
Running, 10 mph (6 min mile)
Running, 10.9 mph (5.5 min mile)
Running, 5 mph (12 min mile)
Running, 5.2 mph (11.5 min mile)
Running, 6 mph (10 min mile)
Running, 6.7 mph (9 min mile)
Running, 7 mph (8.5 min mile)
Running, 7.5mph (8 min mile)
Running, 8 mph (7.5 min mile)
Running, 8.6 mph (7 min mile)
Running, 9 mph (6.5 min mile)
Running, cross country
Running, general
Running, in place
Running, on a track, team practice
Running, stairs, up
Running, training, pushing wheelchair
Running, wheeling, general
Sailing, boat/board, windsurfing, general
Sailing, in competition
Scrubbing floors, on hands and knees
Shoveling snow, by hand
Shuffleboard, lawn bowling
Sitting-playing with child(ren)-light
Skateboarding
Skating, ice, 9 mph or less
Skating, ice, general
Skating, ice, rapidly, > 9 mph
Skating, ice, speed, competitive
Skating, roller
Ski jumping (climb up carrying skis)
Ski machine, general
Skiing, cross-country, >8.0 mph, racing
Skiing, cross-country, moderate effort
Skiing, cross-country, slow or light effort
Skiing, cross-country, uphill, maximum effort
Skiing, cross-country, vigorous effort
Skiing, downhill, light effort
Skiing, downhill, moderate effort
Skiing, downhill, vigorous effort, racing
Skiing, snow, general
Skiing, water
Ski-mobiling, water
Skin diving, scuba diving, general
Sledding, tobogganing, bobsledding, luge
Snorkeling
Snow shoeing
Snowmobiling
Soccer, casual, general
Soccer, competitive
Softball or baseball, fast or slow pitch
Softball, officiating
Squash
Stair-treadmill ergometer, general
Standing-packing/unpacking boxes
Stretching, hatha yoga
Surfing, body or board
Sweeping garage, sidewalk
Swimming laps, freestyle, fast, vigorous effort
Swimming laps, freestyle, light/moderate effort
Swimming, backstroke, general
Swimming, breaststroke, general
Swimming, butterfly, general
Swimming, leisurely, general
Swimming, sidestroke, general
Swimming, sychronized
Swimming, treading water, fast/vigorous
Swimming, treading water, moderate effort
Table tennis, ping pong
Tai chi
Teaching aerobics class
Tennis, doubles
Tennis, general
Tennis, singles
Unicycling
Volleyball, beach
Volleyball, competitive, in gymnasium
Volleyball, noncompetitive; 6-9 member team
Walk/run-playing with child(ren)-moderate
Walk/run-playing with child(ren)-vigorous
Walking, 2.0 mph, slow pace
Walking, 3.0 mph, mod. pace, walking dog
Walking, 3.5 mph, uphill
Walking, 4.0 mph, very brisk pace
Walking, carrying infant or 15-lb load
Walking, grass track
Walking, upstairs
Walking, using crutches
Wallyball, general
Water aerobics, water calisthenics
Water polo
Water volleyball
Weight lifting or body building, vigorous effort
Weight lifting, light or moderate effort
Whitewater rafting, kayaking, or canoeing 		354
413
295
207
177
413
413
266
472
354
413
266
384
236
944
354
472
590
708
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620
148
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295
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177
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493
352
246
211
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317
563
422
493
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457
281
1126
422
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704
844
598
352
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739
176
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633
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176
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211
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563
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493
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1126
1267
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880
950
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1056
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352		 518
604
431
302
259
604
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388
690
518
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561
345
1380
518
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863
1035
733
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906
216
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388
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259
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518
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690
259
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474
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302
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474
518
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518
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561
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863
431
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345
561
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776
604
474
216
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345
173
259
216
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388
690
216
561
604
863
345
949
690
1035
863
690
819
604
1035
733
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1380
1553
690
776
863
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1078
1165
1208
1294
776
690
690
863
1294
690
259
259
431
474
518
259
216
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474
604
776
1294
604
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819
1208
690
604
1423
776
431
518
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604
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690
302
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604
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863
259
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]]> http://www.eddieoneverything.com/sports/how-many-calories-does-activity-x-burn.php/feed 2 How many calories are in a Chipotle Burrito? http://www.eddieoneverything.com/nutrition/how-many-calories-are-in-your-chipotle-burrito.php http://www.eddieoneverything.com/nutrition/how-many-calories-are-in-your-chipotle-burrito.php#comments Sun, 21 May 2006 21:22:44 +0000 eddie http://www.eddieoneverything.com/uncategorized/how-many-calories-are-in-your-chipotle-burrito.php New! Check out my Chipotle Nutrition Calculator!

Chipotle Mexican Grill makes some of the best tasting burritos in the world – unfortunately, they’re not always the healthiest option available.

With their neat-o flash website, unconventional marketing, and commitment to natural foods, Chipotle restaurant projects and ultra-hip image. For this reason, many people are surprised to learn that Chipotle is actually owned by the McDonald’s corporation. In what must be a carefully calculated marketing strategy, Chipotle has made it difficult for consumers to learn the nutritional value of most of their menu items. In fact, one consumer reports receiving the following response when requesting nutritional information from the company:

‘Unfortunately, sorry, we have never performed any analyses of our food to determine nutritional information at this time. If you or your website clients have a specific allergy or food intolerance or the like, then I would be happy to help y’all with the ingredients.’

Fortunately, the good folks at Chipotlefan.com make it easy to estimate the nutritional value of a Chipotle burrito with this nifty Chipotle Nutrition Calculator. Here are the stats for my favorite, a steak burrito with black beans, rice, cheese, sour cream, 2 sauces and lettuce:

Chipotle Nutrition

Wow, 49g of fat and 1280 calories! Not to even mention that the Sodium content is well over the USDA recommended maxiumu of 2400 mg per day.

How does your burrito rate?

New! Check out my Chipotle Nutrition Calculator!

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]]> http://www.eddieoneverything.com/nutrition/how-many-calories-are-in-your-chipotle-burrito.php/feed 20 How Many Carbs Are In That … http://www.eddieoneverything.com/lists/how-many-carbs-are-in-that.php http://www.eddieoneverything.com/lists/how-many-carbs-are-in-that.php#comments Sun, 21 May 2006 03:29:48 +0000 eddie http://www.eddieoneverything.com/lists/how-many-carbs-are-in-that.php Blame it all on that crazy Atkins guy, but everyone seems to be counting carbs these days. While a carb-free diet isn’t the healthiest way to to live, many people have decided to ignore the risks and press on in the hopes of dropping a few pounds.

To that end, we’ve put together the following chart – it lists the amount of carbohydrates, proteins, fat, calories, and fiber in many popular foods.

NEW! Check out my Subway nutrition calculator.

Happy dieting!

I recently created a Food Nutrition Database. Try searching for your food there, too.

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CHEESES

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 piece American Cheese, 2/3 oz. slice 79 4.7 0 6.6 0.3 0.3
2.00 tbs Blue Cheese, crumbled 60 3.6 0 4.8 0.4 0.4
2.00 tbs Cheddar Cheese Shredded 57 3.5 0 4.7 0.2 0.2
2.00 tbs Cream Cheese 101 2.2 0 10.1 0.8 0.8
0.50 cup Creamed Cottage Cheese 109 13.1 0 4.7 2.8 2.8

Small Curd

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
2.00 tbs Feta Cheese, crumbled 49 2.7 0 4.0 0.8 0.8
2.00 tbs Fontina Cheese Shredded 53 3.5 0 4.2 0.2 0.2
2.00 tbs Goat Cheese Soft Type 82 5.7 0 6.5 0.3 0.3
1.00 oz wt Mascarpone Cheese 126 2.0 0 13.2 0.6 0.6
2.00 tbs Monterey Jack Cheese 53 3.5 0 4.3 0.1 0.1

Shredded

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
2.00 tbs Mozzarella Cheese Whole Milk 40 2.7 0 3.1 0.3 0.3

Shredded

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
2.00 tbs Muenster Cheese Shredded 52 3.3 0 4.2 0.2 0.2
2.00 tbs Parmesan Cheese Shredded 42 3.8 0 2.7 0.3 0.3
1.00 oz wt Provolone Cheese Diced 100 7.3 0 7.5 0.6 0.6
0.25 cup Ricotta Cheese Whole Milk 107 6.9 0 8.0 1.9 1.9
2.00 tbs Swiss Cheese Shredded 51 3.8 0 3.7 0.5 0.5

MILK, CREAM & BUTTER

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 tsp Butter 34 0.0 0 3.8 0.0 0.0
1.00 cup Buttermilk, 1% lowfat 110 9.0 0 2.5 13.0 13.0
2.00 tbs Half and Half Cream 40 1.0 0 3.0 1.0 1.0
2.00 tbs Heavy Whipping Cream 103 0.6 0 11.0 0.8 0.8
1.00 cup Milk, 2% 121 8.1 0 4.7 11.7 11.7
1.00 cup Milk, Whole 150 8.0 0 8.1 11.4 11.4
2.00 tbs Sour Cream 62 0.9 0 6.0 1.2 1.2
1.00 tsp Whipped Butter 23 0.0 0 2.6 0.0 0.0
1.00 cup Yogurt, lowfat, plain 155 12.9 0 3.8 17.2 17.2
1.00 cup Yogurt, whole milk, plain 150 8.5 0 8.0 11.4 11.4

BEEF & VEAL

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
6.00 oz wt Beef Brisket 569 41.8 0 43.2 0.0 0.0
6.00 oz wt Beef Chuck 498 50.1 0 31.6 0.0 0.0
6.00 oz wt Beef Eye Round 410 45.2 0 24.0 0.0 0.0
1.00 oz wt Beef Jerky 116 9.4 0.5 7.3 2.6 3.1
6.00 oz wt Beef Short Ribs 801 36.7 0 71.4 0.0 0.0
6.00 oz wt Beef Tenderloin 551 40.7 0 41.8 0.0 0.0
6.00 oz wt Beef, Ground, Chuck 562 38.9 0 44.0 0.0 0.0
6.00 oz wt Beef, Ground, Round 454 46.7 0 28.1 0.0 0.0
6.00 oz wt Calf Liver 304 40.5 0 9.9 10.4 10.4
6.00 oz wt Chuck Eye Steak 568 46.2 0 41.1 0.0 0.0
6.00 oz wt Corned Beef Brisket 449 33.3 0 33.8 0.3 0.3
6.00 oz wt Cubed steak 306 53.9 0 8.3 0.0 0.0
2.00 oz wt Frankfurter, Beef 185 7.2 0 16.6 1.1 1.1
6.00 oz wt Ground Veal 293 41.5 0 12.9 0.0 0.0
6.00 oz wt Meas Raw Boneless: Beef 261 36.0 0 11.8 0.0 0.0

Steak Shell All Lean 1/4″Trim

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)

Brld

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
6.00 oz wt Prime Rib 667 36.9 0 56.4 0.0 0.0
6.00 oz wt Rib Eye Roast 522 42.4 0 37.8 0.0 0.0
6.00 oz wt Rib Eye Steak 383 47.7 0 19.9 0.0 0.0
6.00 oz wt Roast Beef, Deli 193 34.3 0 5.2 2.3 2.3
6.00 oz wt Shell Steak 469 64.9 0 21.3 0.0 0.0
6.00 oz wt Sirloin Steak 344 51.7 0 13.6 0.0 0.0
6.00 oz wt Skirt Steak 758 61.6 0 54.7 0.0 0.0
6.00 oz wt Top Loin 327 51.0 0 12.1 0.0 0.0
6.00 oz wt Top Sirloin 463 44.2 0 30.4 0.0 0.0
6.00 oz wt Veal Arm Shoulder 291 40.4 0 13.1 0.0 0.0
6.00 oz wt Veal Breast 472 39.6 0 33.5 0.0 0.0
6.00 oz wt Veal Cutlet 502 53.4 0 30.4 0.0 0.0
6.00 oz wt Veal Loin 502 53.4 0 30.4 0.0 0.0
6.00 oz wt Veal Rib Chop 362 38.0 0 22.2 0.0 0.0
6.00 oz wt Veal Round Steak 265 47.6 0 7.0 0.0 0.0
6.00 oz wt Veal Scallops 279 52.2 0 6.3 0.0 0.0
6.00 oz wt Veal Shank 256 43.4 0 7.9 0.0 0.0
6.00 oz wt Veal Stew Meat 292 40.2 0 13.4 0.0 0.0

LAMB

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
6.00 oz wt Ground Lamb 436 38.2 0 30.3 0.0 0.0
6.00 oz wt Lamb Rib Chops 614 37.6 0 50.3 0.0 0.0
6.00 oz wt Lamb Shoulder 312 46.2 0 12.6 0.0 0.0
6.00 oz wt Lamb Stew Meat 379 57.3 0 15.0 0.0 0.0
6.00 oz wt Leg of Lamb, bone in 203 30.0 0 8.2 0.0 0.0
6.00 oz wt Rack of Lamb, bone in 173 19.5 0 9.9 0.0 0.0

POULTRY

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
6.00 oz wt Chicken Breast Cutlet 322 48.7 0 12.7 0.0 0.0
6.00 oz wt Chicken Breast, boneless 322 48.7 0 12.7 0.0 0.0
1.00 each Chicken leg 265 29.7 0 15.4 0.0 0.0
1.00 each Chicken Thigh 153 15.5 0 9.6 0.0 0.0
6.00 oz wt Chicken Thigh, boneless 479 39.2 0 34.6 0.0 0.0
6.00 oz wt Chicken Thigh, skinless, 270 44.6 0 8.9 0.0 0.0

boneless

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 each Chicken Wing 99 9.1 0 6.6 0.0 0.0
6.00 oz wt Chicken, ground 374 40.2 0 22.5 0.0 0.0
6.00 oz wt Chicken, light and dark, 323 49.2 0 12.6 0.0 0.0

roasted, chopped

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
6.00 oz wt Chicken, whole 260 29.8 0 14.7 0.1 0.1
2.00 oz wt Chicken/turkey sausage 97 9.6 0 6.4 0.3 0.3
6.00 oz wt Cornish Game Hen 372 31.9 0 26.1 0.0 0.0
6.00 oz wt Duck breast, skinless 279 45.0 0 9.6 0.0 0.0
6.00 oz wt Duck, whole 916 26.1 0 89.2 0.0 0.0
6.00 oz wt Goose, whole 329 27.1 0 23.6 0.0 0.0
6.00 oz wt Turkey breast cutlet 266 59.3 0 1.5 0.0 0.0
6.00 oz wt Turkey Breast, skinless, 266 59.3 0 1.5 0.0 0.0

boneless

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
6.00 oz wt Turkey, ground 378 44.1 0 21.2 0.0 0.0
6.00 oz wt Turkey, whole 264 36.1 0 12.2 0.1 0.1

PORK

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
3.00 piece Bacon 109 5.8 0 9.4 0.1 0.1
3.00 piece Canadian Bacon 129 16.9 0 5.9 0.9 0.9
6.00 oz wt Ground Pork 478 41.4 0 33.4 0.0 0.0
6.00 oz wt Ham, boneless 303 38.5 0 15.3 0.0 0.0
2.00 oz wt Kielbasa 191 7.6 0 17.2 0.8 0.8
1.00 oz wt Pancetta 163 8.6 0 14.0 0.2 0.2
6.00 oz wt Pork Chop, center cut 237 34.9 0 9.7 0.0 0.0
2.00 oz wt Pork frankfurter 181 6.4 0 16.5 1.4 1.4
6.00 oz wt Pork Loin Chops 412 27.9 0 32.4 0.0 0.0
6.00 oz wt Pork Loin Roas 333 36.4 0 19.7 0.0 0.0
6.00 oz wt Pork loin, boneless 422 46.1 0 24.9 0.0 0.0
2.00 each Pork Sausage 433 26.8 0 34.4 2.0 2.0
6.00 oz wt Pork Spareribs 675 49.4 0 51.5 0.0 0.0
6.00 oz wt Pork Tenderloin 279 47.9 0 8.2 0.0 0.0
6.00 oz wt Prosciutto 281 37.4 0 13.0 0.9 0.9

LUNCH MEATS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
3.00 oz wt Beef Bologna 265 10.4 0 24.2 0.7 0.7
3.00 oz wt Beef Salami 223 12.8 0 17.6 2.4 2.4
3.00 oz wt BeefPastrami 297 14.7 0 24.8 2.6 2.6
3.00 oz wt Deli ham 91 13.7 0 2.3 1.5 1.5
3.00 oz wt Pork Bologna 210 13.0 0 16.9 0.6 0.6
3.00 oz wt Pork Salami 346 19.2 0 28.7 1.4 1.4
3.00 oz wt Turkey Bologna 169 11.7 0 12.9 0.8 0.8
3.00 oz wt Turkey Breast 162 21.3 0 6.0 0.0 0.0
3.00 oz wt Turkey Roll 125 15.9 0 6.1 0.5 0.5

SEAFOOD

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 oz wt Anchovies in Oil Cnd Drained 60 8.2 0 2.8 0.0 0.0
6.00 oz wt Bluefish 270 43.7 0 9.3 0.0 0.0
6.00 oz wt Catfish 306 35.3 0 17.2 0.0 0.0
6.00 oz wt Clams, canned 252 43.5 0 3.3 8.7 8.7
6.00 oz wt Cod 179 38.8 0 1.5 0.0 0.0
3.00 oz wt Cod, salted 247 53.4 0 2.0 0.0 0.0
6.00 oz wt Conch 468 81.1 0 1.4 26.4 26.4
6.00 oz wt Crab meat 174 34.4 0 3.0 0.0 0.0
6.00 oz wt Crab, canned 168 34.9 0 2.1 0.0 0.0
6.00 oz wt Crab, steamed 174 34.4 0 3.0 0.0 0.0
6.00 oz wt Halibut 249 47.2 0 5.2 0.0 0.0
6.00 oz wt Lobster meat 167 34.9 0 1.0 2.2 2.2
6.00 oz wt Lobster, whole 167 34.9 0 1.0 2.2 2.2
6.00 oz wt Mackerel 446 40.6 0 30.3 0.0 0.0
6.00 oz wt Mahi mahi 193 42.0 0 1.6 0.0 0.0
6.00 oz wt Mussels 195 27.0 0 5.1 8.4 8.4
6.00 oz wt Oysters 134 11.8 0 3.5 12.5 12.5
6.00 oz wt Salmon steak 415 45.1 0 24.6 0.0 0.0
6.00 oz wt Salmon, smoked 199 31.1 0 7.3 0.0 0.0
6.00 oz wt Scallops 182 27.7 0 5.4 3.9 3.9
6.00 oz wt Scrod 179 38.8 0 1.5 0.0 0.0
6.00 oz wt Shrimp 168 35.6 0 1.8 0.0 0.0
6.00 oz wt Smoked fish 437 30.0 0 34.3 0.0 0.0
6.00 oz wt Snapper 227 46.5 0 3.0 0.0 0.0
6.00 oz wt Squid 209 35.3 0 3.1 7.0 7.0
6.00 oz wt Trout 287 41.3 0 12.2 0.0 0.0
6.00 oz wt Tuna filet 245 53.0 0 2.2 0.0 0.0
6.00 oz wt Tuna steak 245 53.0 0 2.2 0.0 0.0
6.00 oz wt Tuna, canned, oil packed 337 49.6 0 14.0 0.0 0.0
6.00 oz wt Tuna, canned, water packed 197 43.4 0 1.4 0.0 0.0

EGGS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 each Egg White 17 3.5 0 0.0 0.3 0.3
1.00 each Egg Yolk 59 2.8 0 5.1 0.3 0.3
1.00 each Egg, whole 78 6.3 0 5.3 0.6 0.6

FATS, OILS & DRESSINGS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 tsp Corn Oil 40 0.0 0 4.5 0.0 0.0
1.00 tsp Mayonnaise 33 0.1 0 3.7 0.1 0.1
1.00 tsp Olive Oil 40 0.0 0 4.5 0.0 0.0
2.00 tbs Salad Dressing, blue cheese 154 1.5 0 16.0 2.3 2.3
2.00 tbs Salad Dressing, caesar 107 2.8 0.1 10.5 0.5 0.6
2.00 tbs Salad Dressing, Italian 137 0.2 0 14.2 3.0 3.0
2.00 tbs Salad Dressing, ranch 109 0.9 0 11.3 1.4 1.4
2.00 tbs Salad Dressing, thousand 118 0.3 0 11.2 4.8 4.8

island

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 tsp Sesame Oil 40 0.0 0 4.5 0.0 0.0

TOFU

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
8.00 fl oz Soy Milk 81 6.7 3.2 4.7 1.2 4.4
4.00 oz wt Tofu, firm 164 17.9 2.6 9.9 2.2 4.9
4.00 oz wt Tofu, silken 62 5.4 0.1 3.1 3.2 3.3

BEANS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
0.50 cup Baby Lima Beans 115 7.3 7.0 0.3 14.2 21.2
0.50 cup Black Beans 114 7.6 7.5 0.5 12.9 20.4
0.50 cup Blackeyed Peas 100 6.6 5.6 0.5 12.3 17.9
0.50 cup CA Red Kidney Beans 110 8.1 8.2 0.1 11.6 19.8
0.50 cup Chickpea/Garbanzo Beans 134 7.3 6.2 2.1 16.2 22.5
0.50 cup Great Northern Beans 104 7.4 6.2 0.4 12.5 18.7
2.00 tbs Hummos/Hummus 53 1.5 1.6 2.6 4.6 6.2
0.50 cup Lentils 115 8.9 7.8 0.4 12.1 19.9
0.50 cup Navy Beans 129 7.9 5.8 0.5 18.1 23.9
0.50 cup Pink Beans 126 7.7 4.5 0.4 19.1 23.6
0.50 cup Pinto Beans 110 7.0 7.0 1.0 11.0 18.0
0.50 cup Soybeans 127 11.1 3.8 5.8 6.2 9.9

NUTS & SEEDS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
2.00 tbs Almond Butter 203 4.8 1.2 18.9 5.6 6.8
2.00 tbs Almonds, slivered 102 3.5 1.6 8.6 1.7 3.3
2.00 tbs Almonds, whole 106 3.7 2.2 8.9 1.4 3.6
6.00 each Chestnuts, roasted 124 1.6 2.6 1.1 24.2 26.7
2.00 tbs Hazelnuts, Chopped 90 2.1 1.4 8.7 1.0 2.4
2.00 tbs Hazelnuts, Whole 106 2.5 1.6 10.3 1.2 2.8
2.00 tbs Macadamia Nuts 120 1.3 1.4 12.7 0.9 2.3
2.00 tbs Peanut Butter, natural 187 7.7 2.1 15.9 4.8 6.9
2.00 tbs Peanut Butter, regular 190 8.1 1.9 16.3 4.3 6.2
2.00 tbs Peanuts 105 4.7 1.7 8.9 1.8 3.4
2.00 tbs Pecans, chopped 103 1.4 1.4 10.7 0.6 2.1
2.00 tbs Pine Nuts 96 4.1 0.8 8.6 1.7 2.4
2.00 tbs Pistachio Nuts 88 3.3 1.6 6.9 3.1 4.7
2.00 tbs Pumpkin Seeds 93 4.2 0.7 7.9 2.4 3.1
2.00 tbs Sunflower Seeds 103 4.1 1.9 8.9 1.5 3.4
2.00 tbs Walnuts, chopped 98 2.3 1.0 9.8 1.1 2.1
2.00 tbs Walnuts, halves 82 1.9 0.8 8.2 0.9 1.7

BAKING PRODUCTS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
2.00 tbs All Purpose White Flour 57 1.6 0.4 0.2 11.5 11.9
1.00 tsp Atkins Thicken/Thin 6 0.1 1.5 0.0 0.0 1.5
1.00 oz wt Baking Chocolate,unsweetened 148 2.9 4.4 15.7 3.7 8.0
0.50 tsp Baking Powder 1 0.0 0.0 0.0 0.6 0.6
0.50 tsp Baking Soda 0 0.0 0.0 0.0 0.0 0.0
2.00 tbs Chocolate Chips, semisweet 101 0.9 1.2 6.3 12.0 13.3
0.50 tsp Cinnamon 3 0.0 0.6 0.0 0.3 0.9
0.50 tsp Cocoa Powder, unsweetened 3 0.2 0.3 0.1 0.2 0.5
2.00 tbs Coconut Milk Canned 56 0.6 0.3 6.0 0.5 0.8
2.00 tbs Coconut, dried, unsweetened 64 0.7 1.6 6.3 0.8 2.4
2.00 tbs Cornmeal 63 1.5 1.3 0.3 12.1 13.4
1.00 each Gelatin, unsweetened 23 6.0 0.0 0.0 0.0 0.0
1.00 tsp Ghee 37 0.0 0.0 4.2 0.0 0.0
1.00 tsp Margarine 34 0.0 0.0 3.8 0.0 0.0
1.00 tbs Molasses 48 0.0 0.0 0.0 12.5 12.5
1.00 tsp Sugar, brown 17 0.0 0.0 0.0 4.5 4.5
1.00 tsp Sugar, white 16 0.0 0.0 0.0 4.2 4.2

GRAINS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
0.50 cup Bulgur Wheat Cooked 76 2.8 4.1 0.2 12.8 16.9
2.00 tbs Cornmeal 55 1.2 1.1 0.5 10.6 11.7
0.50 cup Couscous Cooked 88 3.0 1.1 0.1 17.1 18.2
0.50 cup Hominy Cooked 59 1.2 2.1 0.7 9.7 11.8
0.50 cup Kasha Cooked 343 11.6 9.4 2.7 64.8 74.3
0.50 cup Millet Cooked 143 4.2 1.6 1.2 26.8 28.4
2.00 tbs Oat Bran Dry 29 2.0 1.8 0.8 6.0 7.8
0.50 cup Pearled Barley Cooked 97 1.8 3.0 0.3 19.2 22.2
0.25 cup Quinoa Grain Dry 159 5.6 2.5 2.5 26.8 29.3
0.50 cup Rice, brown, cooked 108 2.5 1.8 0.9 20.6 22.4
0.50 cup Rice, white, cooked 103 2.1 0.3 0.2 21.9 22.3
0.50 cup Rice, wild, cooked 83 3.3 1.5 0.3 16.0 17.5
2.00 tbs Wheat Germ Toasted 54 4.1 1.8 1.5 5.2 7.0

CEREALS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 cup Corn Flakes 102 1.8 0.8 0.2 23.4 24.2
0.50 cup Cream of Rice Cereal Cooked 63 1.1 0.1 0.1 13.8 13.9
Cooked 77 2.2 1.4 0.2 14.3 15.8
0.50 cup Oatmeal Cooked 73 3.0 2.0 1.2 10.6 12.6
1.00 cup Puffed Wheat Cereal 51 2.1 0.6 0.2 10.5 11.1
1.00 cup Raisin Bran 186 5.6 8.2 1.5 38.9 47.1
1.00 cup Rice Krispies 100 1.7 0.3 0.3 22.5 22.8

PASTA

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
0.50 cup Noodles, egg, cooked 106 3.8 0.9 1.2 19.0 19.9
0.50 cup Pasta, spinach, cooked 91 3.2 2.5 0.4 15.9 18.3
0.50 cup Pasta, whole wheat, cooked 87 3.7 2.0 0.4 16.6 18.6
0.50 cup Pasta/Noodles, dry, cooked 99 3.3 1.2 0.5 18.6 19.8
4.00 oz wt Pasta/Noodles, fresh, cooked 149 5.8 2.0 1.2 26.3 28.3

BREADS, ROLLS &

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)

CRACKERS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 each Bagel, 2 1/2 oz 195 7.5 1.7 1.1 36.3 38.0
1.00 each Biscuit, 2 oz 191 4.2 1.0 6.9 26.6 27.6
1.00 each Blueberry Muffin, 2 oz 158 3.1 1.5 3.7 25.9 27.4
1.00 each Bran Muffin, 2 oz 164 4.0 4.0 7.3 19.8 23.8
1.00 each Breadsticks, sesame, small 15 0.4 0.1 0.5 2.1 2.2
1.00 each Corn Muffin, 2 oz 174 3.4 1.9 4.8 27.1 29.0
1.00 piece Cornbread 2.5 x 2.5 x 1.5 pce 152 4.0 1.9 4.9 20.7 22.7
5.00 each Crackers, butter type 393 5.8 1.5 18.3 49.8 51.4
5.00 each Crackers, rye wafers 184 5.3 12.6 0.5 31.6 44.2
5.00 each Crackers, saltines 65 1.4 0.5 1.8 10.3 10.7
5.00 each Crackers, water 44 1.3 0.6 0.0 9.4 10.0
1.00 each Croissant 270 4.0 0.0 17.0 27.0 27.0
1.00 each English Muffin 133 4.4 1.5 1.0 24.5 26.0
1.00 each Hard White Roll 167 5.6 1.3 2.5 28.7 30.0
1.00 piece Italian Bread 81 2.6 0.8 1.1 14.2 15.0
1.00 each Pita Pocket Bread, 6 165 5.5 1.3 0.7 32.1 33.4

1/2″diameter

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 each Popover 67 2.6 0.3 1.5 10.1 10.4
1.00 piece Pumpernickel Bread 65 2.3 1.7 0.8 10.7 12.4
1.00 piece Raisin Bread 71 2.1 1.1 1.1 12.5 13.6
1.00 piece Rye Bread 83 2.7 1.9 1.1 13.6 15.5
1.00 each Soft Hoagie Roll 200 7.0 2.0 4.5 30.0 32.0
1.00 piece Sourdough Bread 69 2.2 0.8 0.8 12.2 13.0
1.00 each Tortilla, corn 58 1.5 1.4 0.7 10.8 12.1
1.00 each Tortillas, flour, 8″ 146 4.4 0.0 3.1 25.3 25.3
1.00 piece Wheat Bread 65 2.3 1.1 1.0 10.7 11.8
1.00 piece White Bread 80 2.5 0.7 1.1 14.2 14.9
1.00 piece Whole grain bread 65 2.3 1.1 1.0 10.7 11.8

PANCAKES, WAFFLES &

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)

FRENCH TOAST

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 piece French Toast Frozen 126 4.4 0.7 3.6 18.3 18.9
1.00 each Pancakes Frozen Ready To 167 3.8 1.3 2.4 30.5 31.8

Eat 6 inch

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 each Pancakes Homemade 6″ 175 4.9 1.1 7.5 20.7 21.8
1.00 each Waffles Frozen 4″ square 88 2.1 0.8 2.7 12.7 13.5
1.00 each Waffles Homemade 7″ diam 218 5.9 1.1 10.6 23.6 24.7

GRAVIES & SAUCES

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
2.00 tbs Barbecue Sauce 23 0.6 0.4 0.6 3.6 4.0
0.25 cup Gravy, au jus 10 0.7 0.0 0.1 1.5 1.5
0.25 cup Gravy, canned (chicken, beef, 47 1.1 0.2 3.4 3.0 3.2

turkey, etc)

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
2.00 tbs Hollandaise Sauce 85 1.0 0.0 9.1 0.3 0.3
0.25 cup Spaghetti/Marinara Sauce 36 0.9 1.0 1.3 4.1 5.1
0.25 cup Sweet & Sour Sauce 59 0.2 0.1 0.0 15.1 15.1
2.00 tbs Tartar Sauce 149 0.4 0.1 16.4 1.1 1.2
2.00 tbs Teriyaki Sauce 30 2.1 0.0 0.0 5.7 5.7
0.25 cup Tomato Sauce 18 0.8 0.9 0.1 3.5 4.4

ALCOHOL

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
12.00 fl oz Beer 146 1.1 0.7 0.0 12.5 13.2
1.00 fl oz Bourbon 80 Proof 64 0.0 0.0 0.0 0.0 0.0
1.00 oz wt Brandy 86 Proof 71 0.0 0.0 0.0 0.0 0.0
1.00 oz wt Brandy 86 Proof 71 0.0 0.0 0.0 0.0 0.0
1.00 oz wt Gin 80 Proof 65 0.0 0.0 0.0 0.0 0.0
4.00 fl oz Medium White Wine 80 0.1 0.0 0.0 0.9 0.9
4.00 fl oz Red Wine 85 0.2 0.0 0.0 2.0 2.0
1.00 oz wt Rum 80 Proof 65 0.0 0.0 0.0 0.0 0.0
1.00 oz wt Tequila 80 Proof 65 0.0 0.0 0.0 0.0 0.0
1.00 oz wt Triple Sec Liqueur 1 Shot 100 0.0 0.0 0.1 12.5 12.5
1.00 oz wt Vodka 80 Proof 65 0.0 0.0 0.0 0.0 0.0
1.00 oz wt Whiskey 80 Proof 65 0.0 0.0 0.0 0.0 0.0

MISC.

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 each Atkins Low Carb Tortilla 60 5.0 9.0 2.0 3.0 12.0
2.00 tbs Chicken Liver Pate Canned 52 3.5 0.0 3.4 1.7 1.7

DESSERTS & PASTRIES

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 piece Cake, angelfood, 1/12 cake 129 3.1 0.1 0.2 29.2 29.4
1.00 piece Cake, chocolate layer, 3 oz 300 2.0 2.0 16.0 36.0 38.0

slice

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 piece Cake, coffeecake, 2 oz slice 178 3.1 0.7 5.4 28.9 29.6
1.00 piece Cake, pound cake, 1 oz slice 110 1.6 0.1 5.6 13.7 13.8
1.00 oz wt Chocolate, dark 136 1.2 1.7 8.5 16.2 17.9
1.00 oz wt Chocolate, milk 145 2.0 1.0 8.7 15.8 16.8
1.00 each Cookie, chocolate chip, 1/2 oz 79 0.9 0.2 4.1 10.0 10.3
1.00 each Cookie, oatmeal, 1/2 oz 81 1.1 0.5 3.3 11.9 12.4
1.00 each Cookie, peanut butter, 2/3 oz 95 1.8 0.4 4.8 11.4 11.8
1.00 each Cookie, sugar, 1/2 oz 72 0.8 0.1 3.2 10.1 10.2
1.00 each Doughnut, glazed 242 3.8 0.7 13.7 25.9 26.6
1.00 each Doughnut, plain 180 3.0 1.0 11.0 18.0 19.0
0.50 cup Ice cream, chocolate 143 2.5 0.8 7.3 17.8 18.6
0.50 cup Ice cream, fruit 127 2.1 0.2 5.5 18.0 18.2
0.50 cup Ice cream, vanilla 133 2.3 0.0 7.3 15.6 15.6
1.00 piece Pie, apple, 1/8 of 9″ pie 411 3.7 2.2 19.4 55.3 57.5
1.00 piece Pie, cherry, 1/8 of 9″ pie 486 5.0 2.7 22.0 66.6 69.3
1.00 piece Pie, lemon meringue, 1/6 of 8″ 303 1.7 1.4 9.8 52.0 53.3

pie

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 piece Pie, pecan, 1/8 of 9″ pie 503 6.0 6.1 27.1 57.6 63.7
1.00 piece Pie, pumpkin, 1/8 of 9″ pie 316 7.0 4.2 14.4 36.7 40.9

SNACKS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
10.00 piece Potato Chips 107 1.4 0.9 6.9 9.7 10.6
10.00 piece Pretzels 229 5.5 1.9 2.1 45.6 47.5
0.50 oz wt Soy Nuts 60 6.0 2.5 2.0 2.0 4.5
10.00 piece Tortilla Chips 90 1.3 1.2 4.7 10.2 11.3

SOUPS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 cup Broth, beef 38 4.8 0.0 1.4 1.0 1.0
1.00 cup Broth, chicken 31 3.1 0.0 1.5 1.5 1.5
1.00 cup Soup, black bean 116 5.6 4.4 1.5 15.4 19.8
1.00 cup Soup, chicken noodle 75 4.0 0.7 2.5 8.6 9.4
1.00 cup Soup, cream of potato 149 5.8 0.5 6.4 16.7 17.2
1.00 cup Soup, cream of tomato 161 6.1 2.7 6.0 19.6 22.3
1.00 cup Soup, minestrone 82 4.3 1.0 2.5 10.3 11.2
1.00 cup Soup, New England clam 164 9.5 1.5 6.6 15.1 16.6

chowder

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 cup Soup, onion 58 3.8 1.0 1.7 7.2 8.2
1.00 cup Soup, vegetable 122 3.5 1.2 3.7 17.8 19.0

CONDIMENTS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 tsp Atkins low carb jam 3 0.0 0.0 0.0 0.3 0.3
1.00 tbs Balsamic Vinegar 10 0.1 0.0 0.0 2.3 2.3
1.00 tbs Capers 2 0.2 0.3 0.1 0.1 0.4
1.00 tsp Chili Powder 8 0.3 0.9 0.4 0.5 1.4
1.00 tbs Cider Vinegar 2 0.0 0.0 0.0 0.9 0.9
2.00 tbs Cranberry Sauce 52 0.1 0.3 0.1 13.1 13.5
1.00 tsp Cumin 9 0.4 0.7 0.5 0.1 0.8
1.00 tsp Dijon Mustard 6 0.3 0.1 0.5 0.5 0.6
1.00 each Dill Pickle 12 0.4 0.8 0.1 1.9 2.7
1.00 tsp Fish Sauce 2 0.3 0.0 0.0 0.2 0.2
1.00 each Garlic 4 0.2 0.1 0.0 0.9 1.0
1.00 tbs Ginger, Root Slices 4 0.1 0.1 0.0 0.8 0.9
1.00 tsp Honey 21 0.0 0.0 0.0 5.8 5.8
1.00 tsp Horseradish Prepared 2 0.1 0.2 0.0 0.4 0.6
1.00 tsp Jam 19 0.0 0.1 0.0 4.5 4.6
1.00 tsp Jelly 18 0.0 0.1 0.0 4.4 4.5
1.00 tbs Ketchup/Catsup 16 0.2 0.2 0.1 4.0 4.2
1.00 tbs Maple Syrup 52 0.0 0.0 0.0 13.4 13.4
1.00 tbs Miso Paste 27 1.9 0.4 0.8 2.6 3.0
5.00 each Olives, black 25 0.2 0.7 2.3 0.7 1.4
5.00 each Olives, green 50 0.0 0.0 5.0 2.5 2.5
1.00 tbs Pesto Sauce 78 2.8 0.4 7.1 0.6 1.0
1.00 tbs Pickle Relish 20 0.1 0.2 0.1 5.2 5.4
1.00 tsp Preserves 19 0.0 0.1 0.0 4.5 4.6
1.00 tbs Red Wine Vinegar 0 0.0 0.0 0.0 0.0 0.0
1.00 tbs Rice Vinegar, seasoned 12 0.0 0.0 0.0 3.0 3.0
1.00 tbs Salsa, green 4 0.2 0.1 0.0 0.6 0.6
1.00 tbs Salsa, red 4 0.1 0.1 0.0 0.7 0.8
1.00 tbs Sherry vinegar 2 0.0 0.0 0.0 0.9 0.9
1.00 tbs Soy sauce 11 1.9 0.1 0.0 0.9 1.0
1.00 tbs Soy Sauce Low Sodium 8 0.8 0.1 0.0 1.2 1.4
1.00 tbs Tahini 89 2.6 0.7 8.0 2.5 3.2
1.00 tbs White Wine Vinegar 5 0.0 0.0 0.0 1.5 1.5
1.00 tsp Worcestershire Sauce 4 0.0 0.0 0.0 0.9 0.9

HERBS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 tbs Basil, fresh 1 0.1 0.1 0.0 0.0 0.1
1.00 tbs Chives, fresh 1 0.1 0.1 0.0 0.1 0.1
1.00 tbs Cilantro (Chinese Parsley) 1 0.1 0.1 0.0 0.0 0.1
1.00 tbs Dill, fresh 0 0.0 0.0 0.0 0.0 0.0
1.00 tbs Parsley, fresh 1 0.1 0.1 0.0 0.1 0.2

FRUIT & FRUIT JUICES

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 each Apple, medium 81 0.3 3.7 0.5 17.3 21.0
0.25 cup Applesauce 26 0.1 0.7 0.0 6.2 6.9
0.25 cup Apricots, dried 96 1.5 3.6 0.2 21.3 24.9
1.00 each Apricots, fresh 17 0.5 0.8 0.1 3.1 3.9
1.00 each Avocado 324 4.0 10.1 30.8 4.8 14.9
1.00 each Banana, small 93 1.0 2.4 0.5 21.2 23.7
0.25 cup Blackberries 19 0.3 1.9 0.1 2.7 4.6
0.25 cup Blueberries 20 0.2 1.0 0.1 4.1 5.1
0.25 cup Cantaloupe 14 0.4 0.3 0.1 3.0 3.3
0.25 cup Cherries 21 0.4 0.7 0.3 4.2 4.8
0.25 cup Cranberries, raw 12 0.1 1.0 0.0 2.0 3.0
0.25 cup Currants, dried 102 1.5 2.4 0.1 24.2 26.7
0.25 cup Dates, chopped 122 0.9 3.3 0.2 29.4 32.7
0.25 cup Figs, dried 127 1.5 5.8 0.6 26.7 32.5
1.00 each Figs, fresh 37 0.4 1.7 0.2 7.9 9.6
0.50 each Grapefruit Juice 37 0.7 1.4 0.1 7.9 Canned9.2

Unsweetened Cup

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
0.25 cup Grapes 28 0.3 0.4 0.2 6.7 7.1
0.25 cup Honeydew Melon 15 0.2 0.3 0.0 3.6 3.9
0.50 cup Juice, apple 58 0.1 0.1 0.1 14.4 14.5
0.50 cup Juice, cranberry 72 0.0 0.1 0.1 18.1 18.2
0.50 cup Juice, grape 77 0.7 0.1 0.1 18.8 18.9
0.50 cup Juice, grapefruit 47 0.6 0.1 0.1 10.9 11.1
1.00 tbs Juice, lemon 4 0.1 0.1 0.0 1.3 1.3
1.00 tbs Juice, lime 4 0.1 0.1 0.0 1.3 1.4
0.50 cup Juice, orange 56 0.8 0.2 0.1 13.2 13.4
0.50 cup Juice, tomato 21 0.9 0.5 0.1 4.7 5.1
1.00 each Kiwifruit 46 0.8 2.6 0.3 8.7 11.3
0.25 cup Mango 27 0.2 0.7 0.1 6.3 7.0
1.00 each Nectarine 67 1.3 2.2 0.6 13.8 16.0
1.00 each Orange 64 1.4 3.4 0.1 12.9 16.3
0.25 cup Papaya 14 0.2 0.6 0.0 2.8 3.4
1.00 each Peach, medium 42 0.7 2.0 0.1 8.9 10.9
1.00 each Pear, medium 98 0.6 4.0 0.7 21.1 25.1
0.25 cup Pineapple 19 0.2 0.5 0.2 4.3 4.8
1.00 each Plums 36 0.5 1.0 0.4 7.6 8.6
0.25 cup Prunes 102 1.1 3.0 0.2 23.6 26.7
0.25 cup Raspberries 15 0.3 2.1 0.2 1.5 3.6
0.25 cup Seedless Raisins 124 1.3 1.7 0.2 31.0 32.6
0.25 cup Strawberries 11 0.2 0.9 0.1 1.8 2.7
1.00 each Tangerine 31 0.4 1.6 0.1 6.2 7.8
0.25 cup Watermelon 12 0.2 0.2 0.2 2.6 2.8

VEGETABLES

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 each Artichoke 60 4.2 6.5 0.2 6.9 13.4
1.00 each Artichoke hearts, marinated 25 0.0 0.0 2.5 1.0 1.0
6.00 each Asparagus spears 22 2.3 1.4 0.3 2.4 3.8
0.50 cup Beans, green 22 1.2 2.0 0.2 2.9 4.9
1.00 cup Bok Choi 9 1.1 0.7 0.1 0.8 1.5
0.50 cup Broccoflower 16 1.5 1.6 0.2 1.5 3.1
0.50 cup Broccoli 22 2.3 2.3 0.3 1.7 3.9
0.50 cup Broccoli rabe 10 1.3 0.0 0.0 2.0 2.0
6.00 each Brussels sprouts 49 3.2 3.3 0.6 7.6 10.9
0.50 cup Cabbage, green 8 0.4 0.8 0.1 1.1 1.9
0.50 cup Cabbage, red 9 0.5 0.8 0.1 1.1 1.9
0.50 cup Cabbage, sauerkraut 22 1.1 3.0 0.2 2.1 5.1
0.50 cup Cabbage, savoy 9 0.7 1.1 0.0 1.1 2.1
1.00 each Carrots, medium 31 0.7 2.2 0.1 5.1 7.3
6.00 each Cauliflower 25 2.0 2.9 0.5 1.5 4.4
1.00 each Celery stalk 6 0.3 0.7 0.1 0.8 1.5
1.00 tbs Celery, chopped 1 0.1 0.1 0.0 0.1 0.3
1.00 each Chili Pepper 20 0.0 0.0 0.0 0.0 0.0
1.00 tbs Chilies, green, chopped 3 0.0 0.5 0.0 0.0 0.5
4.00 oz wt Collards 37 3.1 4.1 0.4 3.2 7.3
0.50 cup Corn 66 2.3 2.0 0.4 14.1 16.0
1.00 each Cucumber, English 19 0.9 1.1 0.3 2.8 4.0
0.50 each Cucumber, small 12 0.6 0.7 0.2 1.8 2.5
0.50 cup Daikon 8 0.3 0.7 0.0 1.1 1.8
0.50 cup Eggplant 14 0.4 1.2 0.1 2.0 3.3
0.50 cup Eggplant, Italian 14 0.4 1.2 0.1 2.0 3.3
0.50 cup Endive 8 0.4 1.4 0.0 0.4 1.8
0.50 cup Escarole 4 0.3 0.8 0.1 0.1 0.8
0.50 cup Fenned 13 0.5 1.3 0.1 1.8 3.2
1.00 cup Greens, mixed 9 0.9 1.2 0.1 0.4 1.6
0.50 cup Jicama 25 0.5 3.2 0.1 2.5 5.7
0.50 cup Kale 18 1.2 1.3 0.3 2.4 3.7
1.00 each Leeks 54 1.3 1.6 0.3 11.0 12.6
1.00 cup Lettuce, butterhead 7 0.7 0.6 0.1 0.7 1.3
1.00 cup Lettuce, romaine 8 0.9 1.0 0.1 0.4 1.3
0.50 cup Mushroom, potobello 9 1.0 0.4 0.1 1.0 1.4
2.00 tbs Mushrooms, dried 64 5.6 2.9 0.7 6.0 8.9
0.50 cup Mushrooms, fresh 9 1.0 0.4 0.1 1.0 1.4
4.00 oz wt Okra 34 1.9 2.5 0.3 5.0 7.5
1.00 each Onions 42 1.3 2.0 0.2 7.5 9.5
0.25 cup Onions, green 8 0.5 0.7 0.0 1.2 1.8
0.50 cup Peas, edible podded 34 2.6 2.2 0.2 3.4 5.6
0.50 cup Peas, green 55 3.8 3.4 0.3 6.5 9.9
0.50 cup Pepper, green 20 0.7 1.3 0.1 3.4 4.8
0.50 cup Pepper, red 20 0.7 1.5 0.1 3.3 4.8
1.00 each Peppers, jalapeno 4 0.2 0.4 0.1 0.4 0.8
0.50 each Peppers, roasted 10 0.3 0.4 0.1 2.0 2.4
1.00 each Potato, sweet 95 1.8 3.1 0.1 19.2 22.4
0.50 cup Potato, white 66 1.4 1.5 0.1 13.9 15.4
0.50 cup Pumpkin 42 1.3 3.6 0.3 6.3 9.9
0.50 cup Radicchio 5 0.3 0.2 0.1 0.7 0.9
6.00 each Radishes 5 0.2 0.4 0.1 0.5 1.0
0.50 cup Rhubarb 13 0.5 1.1 0.1 1.7 2.8
0.25 cup Shallots 29 1.0 0.3 0.0 6.4 6.7
1.00 cup Spinach, raw 7 0.9 0.8 0.1 0.2 1.1
0.50 cup Squash, acorn 57 1.1 4.5 0.1 10.4 14.9
0.50 cup Squash, butternut 41 0.9 2.9 0.1 7.9 10.8
0.50 cup Squash, spaghetti 21 0.5 1.1 0.2 3.9 5.0
0.50 cup Squash, summer 11 0.7 1.1 0.1 1.4 2.5
1.00 each Squash, zucchini 27 2.3 2.4 0.3 3.3 5.7
0.50 cup Swiss chard 3 0.3 0.3 0.0 0.4 0.7
1.00 each Tomatillos 11 0.3 0.6 0.3 1.3 2.0
1.00 each Tomato, plum 19 0.8 1.0 0.3 3.2 4.2
1.00 each Tomato, small 19 0.8 1.0 0.3 3.2 4.2
0.50 cup Tomatoes, canned 23 1.1 1.2 0.2 4.0 5.2
6.00 each Tomatoes, cherry 21 0.9 1.1 0.3 3.6 4.7
0.50 cup Tomatoes, chopped 16 0.6 0.8 0.2 2.6 3.5
0.25 cup Tomatoes, sun dried, 59 1.4 1.6 3.9 4.8 oil6.4

packed

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
0.50 cup Turnips 16 0.6 1.6 0.1 2.3 3.8
0.50 cup Waterchestnuts 35 0.6 1.8 0.0 7.0 8.7
0.50 cup Watercress 2 0.4 0.2 0.0 0.0 0.2

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