Nutrition Information

This page contains estimates of nutrition information for ingredients we used when we cooked the recipes in this site. Please note that the information provided on this page was derived from the packaging of the ingredients we used and/or from various web sources.

We do not guarantee that any of this data is correct. This information is not intended to provide medical, health, or nutritional advice, and it should not be relied upon for that purpose.

Useful conversions:

• 3 teaspoon (tsp) = 1 tablespoon (Tbsp) = 15 milliliters (ml).
• 4 Tbsp = 1/4 cup.

 

Reference Values for Nutrition Labeling

(based on a 2000 calorie diet for an adult)

Nutrient	Unit of Measure	Daily Values
Sodium	milligrams (mg)	2,400
Total Fat	grams (g)	65
Sat Fat	grams (g)	20
Carbs	grams (g)	300
Fiber	grams (g)	25
Protein	grams (g)	50
Cholesterol	milligrams (mg)	300

(Source: U.S. Food and Drug Administration. “Guidance for Industry: A Food Labeling Guide (14. Appendix F: Calculate the Percent Daily Value for the Appropriate Nutrients.)” January 2013.  http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064928.htm  Accessed January 27, 2014)

 

Nutrition Estimates for Ingredients We Use:

Beef

Ground Beef, very lean (no more than 5% fat):

• Amt: 3 oz. Calories: 139.
• Sugar: 0. Sodium: 60mg
• Fat: 5g. Sat Fat: 2g. Trans fat: 0g.
• Carbs: 0. Fiber: 0. Protein: 22g. Cholesterol: 65mg.

Roast Beef – chuck roast:

• Amt: 4 oz. Calories: 140.
• Sugar: 0. Sodium: 88mg
• Fat: 4g. Sat Fat: 1g. Trans fat: 0g.
• Carbs: 0. Fiber: 0. Protein: 24g. Cholesterol: 40mg.

Roast Beef – Deli,low-sodium, cooked  (nutrition from boarshead.com):

• Amt: 4 oz. Calories: 180.
• Sugar: 0. Sodium: 160mg
• Fat: 3g. Sat Fat: 1g. Trans fat: 0g.
• Carbs: 0. Fiber: 0. Protein: 15g. Cholesterol: 70mg.

Bread and Cereal

Bread, 12-grain:

• Amt: 1 slice. Calories: 110.
• Sugar: 3g. Sodium: 150mg
• Fat: 2g. Sat Fat: 0 g. Trans fat: 0g.
• Carbs: 20g. Fiber: 3g. Protein: 4g. Cholesterol: 0.

Oatmeal, quick 1-minute:

• Amt: 1/2 cup. Calories: 150.
• Sugar: 1g. Sodium: 0.
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs: 27g. Fiber: 4g. Protein: 5g. Cholesterol: 0.

Panko Bread Crumbs, plain:

• Amt: 1/3 cup. Calories: 110.
• Sugar: 1g. Sodium: 55mg
• Fat: 0. Sat Fat: 0 g. Trans fat: 0g.
• Carbs: 24g. Fiber: 1g. Protein: 3g. Cholesterol: 0.

Tortillas: 6 inch, corn

• Amt: 2 tortillas.
• Sodium: 35mg

Condiments and Baking Supplies

Baking Powder, reduced sodium and aluminum free:

• Amt: 1/8 tsp. Calories: 0.
• Sugar: 0. Sodium: 35mg.
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs: 0. Fiber: 0. Protein: 0. Cholesterol: 0.

Baking Soda:

• Amt: 1/8 tsp. Calories: 0.
• Sugar: 0. Sodium: 150mg.
• Fat: 0. Sat Fat: 0 g. Trans fat: 0g.
• Carbs: 0. Fiber: 0.. Protein: 0. Cholesterol: 0.

Buillon – sodium-free, Chicken or Beef:

• Amt: 1 packet (makes 1 cup). Calories: 10.
• Sugar: 1g. Sodium: 0.
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs: 2g. Fiber: 0. Protein: 1g. Cholesterol: 0.

Clam Juice:

• Amt: 1 tbsp. Calories: 30.
• Sugar: 0. Sodium: 30mg.
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs:7g. Fiber: 0. Protein: 0. Cholesterol: 0.

Cornstarch:

• Amt: 1 tsp. Calories: 30.
• Sugar: 0. Sodium: 0.
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs:7g. Fiber: 0. Protein: 0. Cholesterol: 0.

Honey:

• Amt: 1 Tbsp. Calories: 60.
• Sugar: 16. Sodium: 0.
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs:17g. Fiber: 0. Protein: 0. Cholesterol: 0

Ketchup, no-salt-added:

• Amt: 1 Tbsp. Calories: 25.
• Sugar: 4. Sodium: 0.
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs:6g. Fiber: 0. Protein: 0. Cholesterol: 0

Mustard, Dijon

• Amt: 1 tsp. Calories: 5.
• Sugar: 0. Sodium: 120mg.
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs:0. Fiber: 0. Protein: 0. Cholesterol: 0

Mustard, Yellow

• Amt: 1 tsp. Calories: 3.
• Sugar: 0. Sodium: 60mg.
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs:0. Fiber: 0. Protein: 0. Cholesterol: 0

Sugar, granulated:

• Amt: 1 tsp. Calories: 15.
• Sugar: 4g. Sodium: 0.
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs:4g. Fiber: 0. Protein: 0. Cholesterol: 0.

Dairy

Milk – skim:

• Amt: 1 cup. Calories: 90.
• Sugar: 12g. Sodium: 130mg.
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs: 13g. Fiber: 0. Protein: 9g. Cholesterol: 5mg.

Cheese – Part-Skim Mozarella, grated:

• Amt: 1/4 cup. Calories: 80.
• Sugar: 0. Sodium: 180mg.
• Fat: 5g. Sat Fat: 3.5g. Trans fat: 0.
• Carbs: 0. Fiber: 0. Protein: 7g. Cholesterol: 5mg.

Cheese – Parmesan, grated:

• Amt: 1 Tbsp. Calories: 25.
• Sugar: 0. Sodium: 76mg.
• Fat: 1g. Sat Fat: 1g. Trans fat: 0.
• Carbs: g. Fiber: 0. Protein: 2g. Cholesterol: 4mg.

Cheese – Sharp Chedder:

• Amt: 1/4 cup. Sodium: 180mg.

Cheese – Swiss, No-salt-added:

• Amt: 1 oz. Calories: 110.
• Sugar: 0. Sodium: 10mg.Fat: 8g. Sat Fat: 5g. Trans fat: 0.
• Carbs: 1g. Fiber: 0. Protein: 8g. Cholesterol: 25mg.

Sour Cream, reduced fat:

• Amt: 1 oz. Calories: 36.
• Sugar: 0. Sodium: 20mg.
• Fat: 4g. Sat Fat: 2g. Trans fat: 0.
• Carbs: 2g. Fiber: 0. Protein: 2g. Cholesterol: 3mg.

Eggs

Egg, large:

• Amt: 1 egg. Calories: 71.
• Sugar: 0. Sodium: 70mg.
• Fat: 5g. Sat Fat: 2g. Trans fat: 0.
• Carbs: 0. Fiber: 0. Protein: 6g. Cholesterol: 211mg.

Fruit and Juice

Lemon Juice:

• Amt: 1 tsp. Calories: 0.
• Sugar: 0. Sodium: 0
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs: 0. Fiber: 0. Protein: 0. Cholesterol: 0.

Orange Juice:

• Amt: 1 cup. Calories: 112.
• Sugar: 21g. Sodium: 0
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs: 0. Fiber: 0. Protein: 2g. Cholesterol: 26mg.

Oils

Butter, unsalted:

• Amt: 1 Tbsp. Calories: 100.
• Sugar: 0. Sodium: 0
• Fat: 11g. Sat Fat: 7 g. Trans fat: 0g.
• Carbs: 0. Fiber: 0. Protein: 0. Cholesterol: 30mg.

Canola oil:

• Amt: 1 Tbsp. Calories: 120.
• Sugar: 0. Sodium: 0
• Fat: 14g. Sat Fat: 1 g. Trans fat: 0g.
• Carbs: 0. Fiber: 0. Protein: 0. Cholesterol: 0.

Mayonnaise:

• Amt: 1 Tbsp. Calories: 110.
• Sugar: 0. Sodium: 80mg
• Fat: 12g. Sat Fat: 2 g. Trans fat: 0g.
• Carbs: 0. Fiber: 0. Protein: 0. Cholesterol: 10mg.

Olive oil, extra virgin:

• Amt: 1 Tbsp. Calories: 120.
• Sugar: 0. Sodium: 0
• Fat: 14g. Sat Fat: 2 g. Trans fat: 0g.
• Carbs: 0. Fiber: 0. Protein: 0. Cholesterol: 0.

Sesame Oil:

• Amt: 1 Tbsp. Calories: 135.
• Sugar: 0. Sodium: 0
• Fat: 15g. Sat Fat: 3 g. Trans fat: 0g.
• Carbs: 0. Fiber: 0. Protein: 0. Cholesterol: 0.

Pasta

Egg Noodles (No Yolks Broad):

• Amt: 2 oz = about 1/2 cup. Calories: 210.
• Sugar: 3g. Sodium: 30mg.
• Fat: 0.5g. Sat Fat: 0. Trans fat: 0.
• Carbs: 41g. Fiber: 3g. Protein: 8g. Cholesterol: 0.

Fettuccini:

• Amt: 2 oz = about 1/2 cup. Calories: 200.
• Sugar: 2g. Sodium: 0.
• Fat: 1g. Sat Fat: 0. Trans fat: 0.
• Carbs: 42g. Fiber: 2g. Protein: 7g. Cholesterol: 0.

Macaroni:

• Amt: 2 oz = about 1/2 cup. Calories: 210.
• Sugar: 2g. Sodium: 0mg.
• Fat: 1g. Sat Fat: 0. Trans fat: 0.
• Carbs: 41g. Fiber: 2g. Protein: 7g. Cholesterol: 0.

Rotini, whole grain:

• Amt: 2 oz = about 1/2 cup. Calories:200 .
• Sugar: 2g. Sodium: 10mg.
• Fat: 1.5g. Sat Fat: 0. Trans fat: 0.
• Carbs: 41g. Fiber: 6g. Protein: 7g. Cholesterol: 0.

Spaghetti, whole grain:

• Amt: 2 oz = about 1/2 cup. Calories:200 .
• Sugar: 2g. Sodium: 10mg.
• Fat: 1.5g. Sat Fat: 0. Trans fat: 0.
• Carbs: 41g. Fiber: 6g. Protein: 7g. Cholesterol: 0.

Spaghetti, thin:

• Amt: 2 oz = about 1/2 cup. Calories:200 .
• Sugar: 2g. Sodium: 0mg.
• Fat: 1g. Sat Fat: 0. Trans fat: 0.
• Carbs: 42g. Fiber: 2g. Protein: 7g. Cholesterol: 0.

Spaghetti, angel-Hair, whole grain:

• Amt: 2 oz = about 1/2 cup. Calories:200 .
• Sugar: 2g. Sodium: 0mg.
• Fat: 1.g. Sat Fat: 0. Trans fat: 0.
• Carbs: 42g. Fiber: 6g. Protein: 7g. Cholesterol: 0.

Pork

Pork Tenderloin:

• Amt: 3 oz. Calories: 122.
• Sugar: 0. Sodium: 48mg
• Fat: 1g. Sat Fat: 1g. Trans fat: 0g.
• Carbs: 0. Fiber: 0. Protein: 22g. Cholesterol: 62mg.

Poultry

(Always check the nutrition label before purchasing poultry. Sodium levels of poultry vary widely for different brands. Frozen poultry typical has much more sodium than fresh poultry. Sodium levels listed below are for Publix fresh poultry.)

Chicken – boneless, no skin:

• Amt: 4oz. Calories: 151
• Sugar: 0. Sodium: 60mg.
• Fat: 5.9g. Sat Fat: 1.6g. Trans fat: 0g.
• Carbs: 0. Fiber: 0. Protein: 23g. Cholesterol: 70.6mg.

Turkey Breasts – boneless, no skin:

• Amt: 4oz. Calories: 120
• Sugar: 0. Sodium: 60mg.
• Fat: 0.6g. Sat Fat: 0.3g. Trans fat: 0g.
• Carbs: 0. Fiber: 0. Protein: 20g. Cholesterol: 48mg.

Turkey Drumsticks – boneless, no skin:

• Amt: 4oz. Calories: 141.
• Sugar: 0. Sodium: 85mg.
• Fat: 5.4g. Sat Fat: 1.8 g. Trans fat: 0g.
• Carbs: 0. Fiber: 0. Protein: 22g. Cholesterol: 64mg.

Turkey, ground:

• Amt: 4oz. Calories: 160.
• Sugar: 0. Sodium: 85mg.
• Fat: 8g. Sat Fat: 2.5 g. Trans fat: 0.5g.
• Carbs: 0. Fiber: 0. Protein: 22g. Cholesterol: 80mg.

Turkey Thighs – boneless, no skin:

• Amt: 4oz. Calories: 193.
• Sugar: 0. Sodium: 80mg.
• Fat: 7.4g. Sat Fat: 12.5 g. Trans fat: 0.5g.
• Carbs: 0. Fiber: 0. Protein: 30g. Cholesterol: 88mg.

Turkey Wings – boneless, no skin:

• Amt: 4oz. Calories: 110.
• Sugar: 0. Sodium: 60mg.
• Fat: 2.3g. Sat Fat: 0.74 g. Trans fat: 0.4g.
• Carbs: 0. Fiber: 0. Protein: 21g. Cholesterol: 69mg

Rice and Grains

Barley, pearled:

• Amt: 1 cup. Calories: 193.
• Sugar: 0. Sodium: 5.
• Fat: 1g. Sat Fat: 0. Trans fat: 0.
• Carbs:44g. Fiber: 6g. Protein: 4g. Cholesterol: 0.

Rice, long-grain:

• Amt: 1 cup. Calories: 205.
• Sugar: 0g. Sodium: 2mg.
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs: 45g. Fiber: 1g. Protein: 4g. Cholesterol: 0.

Wild Rice:

• Amt: 1 cup. Calories: 166.
• Sugar: 1g. Sodium: 5mg.
• Fat: 1g. Sat Fat: 0. Trans fat: 0.
• Carbs: 35g. Fiber: 3g. Protein: 7g. Cholesterol: 0.

Sauces

Marinara Sauce, low sodium canned:

• Amt: 1/2 cup. Calories: 50.
• Sugar: 3g. Sodium: 15mg.
• Fat: 6g. Sat Fat: 1g. Trans fat: 0.
• Carbs: 7g. Fiber: 2g. Protein: 1g. Cholesterol: 0.

Tobasco Sauce:

• Amt: 1/2 tsp. Calories: 0.
• Sugar: 0. Sodium: 15mg.
• Fat: 0. Sat Fat: 0. Trans Fat: 0.
• Carbs: 0g. Fiber: 0g. Protein: 0. Cholesterol: 0

Worcestershire Sauce – reduced sodium:

• Amt: 1 Tbsp. Calories: 5.
• Sugar: 1g. Sodium: 45mg.
• Fat: 0. Sat Fat: 0. Trans Fat: 0.
• Carbs: 1g. Fiber: 0g. Protein: 0. Cholesterol: 0

Seafood

(Always check the nutrition label before purchasing poultry. Sodium levels of seafood vary widely for different brands. Sodium levels listed below are for Publix frozen seafood.)

Cod:

• Amt: 3 oz . Calories: 90.
• Sugar: 0. Sodium: 65mg
• Fat: 1g. Sat Fat: 0g. Trans fat: 0g.
• Carbs: 0. Fiber: 0. Protein: 23g. Cholesterol: 50mg.

Salmon:

• Amt: 3 oz . Calories: 180.
• Sugar: 0. Sodium: 55mg
• Fat: 9g. Sat Fat: 1.5g. Trans fat: 0g.
• Carbs: 0. Fiber: 0. Protein: 23g. Cholesterol: 75mg.

Scallops:

• Amt: 1 oz. Calories: 31.
• Sugar: 0. Sodium: 74mg
• Fat: 0g. Sat Fat: 0 g. Trans fat: 0g.
• Carbs: 0. Fiber: 0. Protein: 6g. Cholesterol: 15mg.

Shrimp:

• Amt: 1.5 oz (6 medium shrimp, cooked). Calories: 50.
• Sugar: 0. Sodium: 120mg
• Fat: 0g. Sat Fat: 0 g. Trans fat: 0g.
• Carbs: 0. Fiber: 0. Protein: 10.5g. Cholesterol: 85mg.

Tilapia:

• Amt: 3oz. Calories: 110.
• Sugar: 0. Sodium: 30mg
• Fat: 2.5g. Sat Fat: 1 g. Trans fat: 0g.
• Carbs: 0. Fiber: 0. Protein: 22g. Cholesterol: 75mg.

Tuna (canned: very low sodium Albacore):

• Amt: 2 oz. Calories: 70.
• Sugar: 0. Sodium: 35mg
• Fat: 0.5g. Sat Fat: 0 g. Trans fat: 0g.
• Carbs: 0. Fiber: 0. Protein: 16g. Cholesterol: 25mg.

Vegetables

Avocado

• Sodium: 0 mg.

Bell Pepper, Green:

• Amt: 1 cup. Calories: 30.
• Sugar: 0. Sodium: 4mg.
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs: 7g. Fiber: 3g. Protein: 1g. Cholesterol: 0.

Bell Pepper, Red:

• Amt: 1 cup  Calories: 46.
• Sugar: 6g. Sodium: 6mg.
• Fat: 1g. Sat Fat: 0. Trans fat: 0.
• Carbs: 9g. Fiber: 3g. Protein: 1g. Cholesterol: 0.

Broccoli:

• Amt: 1 cup. Calories: 31.
• Sugar: 2g. Sodium: 30mg.
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs: 6g. Fiber: 2g. Protein: 3g. Cholesterol: 0.

Carrots:

• Amt: 1 cup. Calories: 52.
• Sugar: 6g. Sodium: 88mg.
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs: 12g. Fiber: 4g. Protein: 1g. Cholesterol: 0.

Celery:

• Amt: 1 cup. Calories: 16
• Sugar: 2g. Sodium: 81mg.
• Fat: 0. Sat Fat: 0. Trans Fat: 0.
• Carbs: 15g. Fiber: 2g. Protein: 1g. Cholesterol: 0

Chiles, green (canned):

• Amt: 4 oz, drained. Calories: 52.
• Sugar: 6g. Sodium: 88mg.
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs: 12g. Fiber: 4g. Protein: 1g. Cholesterol: 0.

Garlic:

• Amt: 1 clove. Calories: 4
• Sugar:  0g. Sodium: 1 mg
• Fat: 0. Sat Fat: 0. Trans Fat: 0.
• Carbs: 1g. Fiber: 0g. Protein: 0g. Cholesterol: 0

Green Beans:

• Amt: 1 cup. Calories: 34.
• Sugar: 2g. Sodium: 7mg.
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs: 8g. Fiber: 4g. Protein: 2g. Cholesterol: 0.

Mushrooms:

• Amt: 1 cup. Calories: 15
• Sugar:  1g. Sodium: 4mg.
• Fat: 0. Sat Fat: 0. Trans Fat: 0.
• Carbs: 2g. Fiber: 1g. Protein: 2g. Cholesterol: 0

Onion:

• Amt: 1 cup. Calories: 64
• Sugar: 7g. Sodium: 6mg.
• Fat: 0. Sat Fat: 0. Trans Fat: 0.
• Carbs: 15g. Fiber: 3g. Protein: 2g. Cholesterol: 0

Peas, green:

• Amt: 1 cup. Calories: 117.
• Sugar: 8g. Sodium: 7mg.
• Fat: 1g. Sat Fat: 0. Trans fat: 0.
• Carbs: 21g. Fiber: 7g. Protein: 8g. Cholesterol: 0.

Potato – medium white potato with skin:

• Amt: 1 medium potato. Calories: 161.
• Sugar: 2g. Sodium: 17mg.
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs: 37g. Fiber: 4g. Protein: 4g. Cholesterol: 0.

Potato – medium sweet potato without skin:

• Amt: 1 cup. Calories: 115.
• Sugar: 9g. Sodium: 41mg.
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs: 27g. Fiber: 4g. Protein: 2g. Cholesterol: 0.

Spinach:

• Amt: 1 cup. Calories: 7.
• Sugar: 0. Sodium: 24mg.
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs: 1g. Fiber: 1g. Protein: 1g. Cholesterol: 0.

Squash, Acorn:

• Amt: 1 cup. Calories: 56
• Sugar: 0. Sodium: 4mg.
• Fat: 0. Sat Fat: 0. Trans Fat: 0.
• Carbs: 15g. Fiber: 2g. Protein: 1g. Cholesterol: 0

Squash, Crookneck:

• Amt: 1 cup. Calories: 36
• Sugar: 3g. Sodium: 0.
• Fat: 1g. Sat Fat: 0. Trans Fat: 0.
• Carbs: 8g. Fiber: 3g. Protein: 2g. Cholesterol: 0

Squash, Zucchini:

• Amt: 1 cup. Calories: 20
• Sugar: 2g. Sodium: 12mg.
• Fat: 0. Sat Fat: 0. Trans Fat: 0.
• Carbs: 4g. Fiber: 1g. Protein: 2g. Cholesterol: 0

Tomatoes – fresh, chopped or sliced:

• Amt: 1/2 cup. Calories: 16
• Sugar: 2.5g. Sodium: 4.5mg.
• Fat: 0. Sat Fat: 0. Trans Fat: 0.
• Carbs: 3.5g. Fiber: 1g. Protein: 1g. Cholesterol: 0

Tomatoes- canned no-salt added, diced:

• Amt: 1/2 cup. Calories: 25
• Sugar: 3g. Sodium: 20mg.
• Fat: 0. Sat Fat: 0. Trans Fat: 0.
• Carbs: 5g. Fiber: 1g. Protein: 1g. Cholesterol: 0

Tomato Paste – canned:

• Amt: 2 Tbsp. Calories: 30
• Sugar: 3g. Sodium: 20mg.
• Fat: 0. Sat Fat: 0. Trans Fat: 0.
• Carbs: 6g. Fiber: 1g. Protein: 2g. Cholesterol: 0

Tomato Sauce – canned no-salt-added:

• Amt: 1/4 cup. Calories: 20
• Sugar: 2g. Sodium: 15mg.
• Fat: 0. Sat Fat: 0. Trans Fat: 0.
• Carbs: 5g. Fiber: 1g. Protein: 0. Cholesterol: 0

Wine (Never use cooking wine; it has added salt.)

Dry Sherry:

• Amt: 1 Tbsp. Calories: 16.
• Sugar: 0 Sodium: 1 mg
• Fat: 0. Sat Fat: 0. Trans fat: 0.
• Carbs: 0g Fiber: 0 Protein: 0 Cholesterol: 0.