Protein foods |
Chicken breast, roasted, skin removed |
3 oz |
194 |
139 |
Chicken breast, roasted |
3 oz |
182 |
109 |
Chicken breast, fried with batter |
3 oz |
157 |
71 |
Ground beef, 93% lean |
3 oz |
167 |
103 |
Ground beef, 70% lean |
3 oz |
141 |
69 |
Eggs |
2 large |
197 |
138 |
Black beans |
1 cup |
241 |
106 |
Peanut butter, creamy |
2 Tbsp |
107 |
56 |
Sesame seeds |
1 oz |
181 |
113 |
Dairy products |
Milk, skim |
1 cup |
247 |
298 |
Milk, whole |
1 cup |
205 |
138 |
Yogurt, low-fat, plain |
1 cup |
353 |
229 |
Yogurt, low-fat, vanilla |
1 cup |
331 |
159 |
Cheddar cheese |
1.5 oz |
193 |
112 |
Vanilla ice cream |
1 cup |
139 |
51 |
Grains |
Bread, white |
1 slice |
24 |
36 |
Bread, whole wheat |
1 slice |
68 |
84 |
Rice, brown |
1 cup |
208 |
84 |
Rice, white |
1 cup |
68 |
33 |
Cereal, Kellogg’s Corn Flakes |
1 cup |
29 |
29 |
Cereal, Kellogg’s All-Bran |
1 cup |
356 |
445 |
Bran muffin |
1 medium |
425 |
139 |
Croissant |
1 medium |
60 |
26 |
Fruits |
Apples |
1 cup |
12 |
21 |
Applesauce, sweetened |
1 cup |
18 |
9 |
Peaches |
1 cup |
31 |
52 |
Peaches, canned in juice |
1 cup |
42 |
38 |
Peaches, canned in heavy syrup |
1 cup |
29 |
15 |
Vegetables |
Carrots |
1 cup |
45 |
87 |
Broccoli |
1 cup |
60 |
194 |
Tomatoes |
1 cup |
43 |
134 |
Tomatoes, canned |
1 cup |
77 |
100 |
Tomatoes, canned, stewed |
1 cup |
51 |
77 |
Potatoes |
1 medium |
123 |
73 |
Potatoes, mashed |
1 cup |
101 |
43 |
Potatoes, French fries, McDonald’s |
1 medium |
149 |
39 |