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| BEANS | ||
| Black beans | 1/2 c., boiled | 20.4 g |
| Chick-peas, canned | 1/2 c. | 27.1 g |
| Edible-podded peas | 1/2 c., boiled | 5.6 g |
| French beans | 1/2 c., boiled | 20.7 g |
| Great northern beans | 1/2 c., boiled | 18.6 g |
| Green peas | 1/2 c., boiled | 12.5 g |
| Kidney beans | 1/2 c., boiled | 20.1 g |
| Lentils | 1/2 c., boiled | 19.9 g |
| Lima beans | 1/2 c., boiled | 19.6 g |
| Lima beans, baby | 1/2 c., boiled | 21.2 g |
| Navy beans | 1/2 c., boiled | 23.9 g |
| Pinto beans | 1/2 c., boiled | 21.8 g |
| Snap beans, green | 1/2 c., boiled | 4.9 g |
| Snap beans, yellow | 1/2 c., boiled | 4.9 g |
| Split peas | 1/2 c., boiled | 20.7 g |
| BEEF | ||
| Beef liver | 3 oz., braised | 3.0 g |
| Blade roast | 3 oz., lean only, braised | 0 |
| Bottom round roast | 3 oz., lean only, braised | 0 |
| Brisket | 3 oz., lean only, braised | 0 |
| Eye round roast | 3 oz., lean only, roasted | 0 |
| Filet mignon | 3 oz., lean only, broiled | 0 |
| Flank steak | 3 oz., lean only, broiled | 0 |
| Ground beef, extra-lean | 3 oz., broiled | 0 |
| Porterhouse steak | 3 oz., lean only, broiled | 0 |
| Pot roast, arm | 3 oz., lean only, braised | 0 |
| Rib eye steak | 3 oz., lean only, broiled | 0 |
| Shank cross cuts | 3 oz., lean only, simmered | 0 |
| Short ribs | 3 oz., lean only, braised | 0 |
| Sirloin steak, wedge bone | 3 oz., lean only, broiled | 0 |
| T-bone steak | 3 oz., lean only, broiled | 0 |
| Tip round steak | 3 oz., lean only, roasted | 0 |
| Top loin steak | 3 oz., lean only, broiled | 0 |
| Top round steak | 3 oz., lean only, broiled | 0 |
| Tripe, pickled | 3 oz. | 0 |
| EGG AND EGG SUBSTITUTES | ||
| Egg substitute, frozen | 1/4 c. | 1.0 g |
| Egg substitute, liquid | 1/4 c. | 3.0 g |
| Egg white | 1 large, uncooked | 0.3 g |
| Egg yolk | 1 large, uncooked | 0.3 g |
| Fried egg | 1 large, fried in butter | 0.6 g |
| Hard-boiled egg | 1 large | 0.6 g |
| Poached egg | 1 large | 0.6 g |
| Raw egg | 1 large | 0.6 g |
| Scrambled egg | 1 large | 1.3 g |
| FISH | ||
| Anchovies, canned in olive oil | 5 (about 3/4 oz.) | 0 |
| Bass, sea, mixed species | 3 oz., cooked, dry heat | 0 |
| Bass, striped | 3 oz., uncooked | 0 |
| Bluefish | 3 oz., uncooked | 0 |
| Carp | 3 oz., cooked dry heat | 0 |
| Catfish, channel, breaded and fried | 3 oz. | 6.8 g |
| Catfish, cannel, uncooked | 3 oz. | 0 |
| Caviar, black or red | 1 T. | 0.6 g |
| Cod, Atlantic | 3 oz., cooked dry heat | 0 |
| Croaker, Atlantic, breaded and fried | 3 oz. | 6.4 g |
| Croaker, Atlantic, uncooked | 3 oz. | 0 |
| Eel | 3 oz., cooked dry heat | 0 |
| Flounder | 3 oz., cooked, dry heat | 0 |
| Grouper | 3 oz., cooked, dry heat | 0 |
| Haddock | 3 oz., cooked, dry heat | 0 |
| Halibut | 3 oz., cooked, dry heat | 0 |
| Herring, Atlantic | 3 oz., cooked, dry heat | 0 |
| Herring, kippered | 1 1/2 oz. (about 1 fillet) | 0 |
| Herring, pickled | 1/2 oz. | 1.5 g |
| Mackerel, Atlantic | 3 oz., cooked, dry heat | 0 |
| Mackerel, king | 3 oz., uncooked | 0 |
| Mackerel, Spanish | 3 oz., cooked, dry heat | 0 |
| Mahi-mahi | 3 oz., uncooked | 0 |
| Monkfish | 3 oz., uncooked | 0 |
| Mullet, striped | 3 oz., cooked, dry heat | 0 |
| Ocean perch, Atlantic | 3 oz., cooked, dry heat | N/A |
| Octopus, common | 3 oz. Uncooked | 1.9 g |
| Orange roughly | 3 oz., uncooked | 0 |
| Pike, Northern | 3 oz., cooked, dry heat | 0 |
| Pollack | 3 oz., cooked, dry heat | 0 |
| Pompano, Florida | 3 oz., cooked, dry heat | 0 |
| Roe, mixed species | 3 oz., uncooked | 1.3 g |
| Sablefish | 3 oz., smoked | 0 |
| Salmon, Chinook | 3 oz., smoked | 0 |
| Salmon, chum, canned | 3 oz., drained, w/bones, w/o salt | 0 |
| Salmon, coho | 3 oz. cooked, moist heat | 0 |
| Salmon, pink, canned | 3 oz., w/bones and liquid w/o salt | 0 |
| Salmon, sockeye, canned | 3 oz., drained, w/bones, w/o salt | 0 |
| Salmon, sockeye, fresh | 3 oz., cooked, dry heat | 0 |
| Sardines, Atlantic, canned in oil | 2 (about 1 oz.), | 0 |
| Shad, American | 3 oz., uncooked | 0 |
| Shark, mixed species | 3 oz., uncooked | 0 |
| Smelt, rainbow | 3 oz., cooked, dry heat | 0 |
| Snapper, mixed species | 3 oz., cooked, dry heat | 0 |
| Sole | 3 oz, cooked, dry heat | 0 |
| Squid, mixed species | 3 oz. fried | 6.6 g |
| Sturgeon, mixed species | 3 oz., smoked | 0 |
| Surimi | 3 oz. | 5.8 g |
| Swordfish | 3 oz., cooked, dry heat | 0 |
| Tilefish | 3 oz., cooked, dry heat | 0 |
| Trout, rainbow | 3 oz., cooked, dry heat | 0 |
| Tuna, fresh | 3 oz., cooked, dry heat | 0 |
| Tuna, light meat, canned in water | 3 oz., without salt | 0 |
| Tuna, white, canned in water | 3 oz., drained | 0 |
| Turbot, European | 3 oz., drained | 0 |
| Whitefish, mixed species | 3 oz., cooked, dry heat | 0 |
| Whiting, mixed species | 3 oz., cooked, dry heat | 0 |
|
SHELLFISH |
||
| Abalone | 3 oz., fried | 9.4 g |
| Clams, mixed species, breaded and fried | 20 small | 19.4 g |
| Clams, mixed species, canned | 3 oz. | 4.4 g |
| Clams, mixed species, steamed | 20 small (about 3 oz.) | 4.6 g |
| Crab, Alaskan king | 3 oz., steamed | 0 |
| Crab, blue | 3 oz. cooked, moist heat | 0 |
| Crab, soft-shell | 1 (about 4 1/2 oz.) fried | 31.2 g |
| Crayfish | 3 oz., steamed | 0 |
| Lobster | 3 oz. cooked, moist heat | 1.1 g |
| Mussels, blue | 3 oz. cooked, moist heat | 6.3 g |
| Oysters, Eastern, breaded and fried | 6 medium | 10.2 g |
| Oysters, Eastern, steamed | 6 medium | 3.3 g |
| Oysters, Eastern, uncooked | 6 medium | 3.3 g |
| Scallops, mixed species, breaded and fried | 2 large (about 1 oz.) | 3.1 g |
| Scallops, mixed species, uncooked | 3 oz. | 2.0 g |
| Shrimp, mixed species, breaded and fried | 3 oz. | 9.8 g |
| Shrimp, mixed species, steamed | 3 oz. | 0 |
| Whelks | 3 oz., cooked, moist heat | 13.2 g |
| GAME | ||
| Deer (venison) | 3 oz., roasted | 0 |
| LAMB | ||
| Arm roast | 3 oz., lean only, roasted | 0 |
| Blade roast | 3 oz., lean only, roasted | 0 |
| Foreshank | 3 oz., lean only, braised | 0 |
| Ground lamb | 3 oz., broiled | 0 |
| Leg | 3 oz., lean only, roasted | 0 |
| Liver | 3 oz., braised | 2.2 g |
| Loin roast | 3 oz., lean only, roasted | 0 |
| Rib roast | 3 oz., lean only, roasted | 0 |
| Shank | 3 oz., lean only, roasted | 0 |
| Shoulder | 3 oz., lean only, roasted | 0 |
| Sirloin | 3 oz., lean only, roasted | 0 |
| Stew/kabob meat | 3 oz., lean only, broiled | 0 |
| LUNCH MEAT AND SAUSAGES | ||
| Beef, cured | 7 thin slices | 1.6 g |
| Bologna, beef | 2 slices (about 2 oz.) | 0.4 g |
| Bologna, Lebanon | 2 slices (about 2 oz.) | 1.5 g |
| Bologna, pork | 2 slices (about 2 oz.) | 0.4 g |
| Bologna, turkey | 2 slices (about 2 oz.) | 0.6 g |
| Bratwurst, fresh | 1 link (about 3 oz.) | 1.8 g |
| Braunschweiger | 2 oz. | 1.8 g |
| Chicken roll, light meat | 2 slices (about 2 oz.) | 1.4 g |
| Chorizo, dried | 1 link (about 2 oz.) | 1.1 g |
| Corned beef | 2 slices (about 2 oz.) | 0 |
| Frankfurter, beef | 1 (about 1 1/2 oz.) | 0.8 g |
| Frankfurter, chicken | 1 (about 1 1/2 oz.) | 3.1 g |
| Frankfurter, turkey | 1 (about 1 1/2 oz.) | 0.7 g |
| Ham | 2 slices (about 2 oz.) | 1.8 g |
| Keilbasa, smoked | 2 slices (about 2 oz.) | 1.2 g |
| Knockwurst, smoked | 1 link (about 2 1/2 oz.) | 1.2 g |
| Liverwurst, fresh | 3 slices (about 2 oz.) | 1.3 g |
| Mortadella | 4 slices (about 2 oz.) | 1.8 g |
| Olive loaf | 2 slices (about 2 oz.) | 5.2 g |
| Pastrami, beef | 2 slices (about 2 oz.) | 1.7 g |
| Pastrami, turkey | 2 slices (about 2 oz.) | 0.9 g |
| Pepperoni | 10 slices (about 2 oz.) | 1.6 g |
| Pickle and pimiento loaf | 2 slices (about 2 oz.) | 3.3 g |
| Salami, beef | 2 slices (about 2 oz.) | 1.6 g |
| Salami, pork | 3 slices (about 2 oz.) | 0.9 g |
| Salami, turkey | 2 slices (about 2 oz.) | 0.3 g |
| Sausage, beef, smoked | 1 link | 1.0 g |
| Sausage, Italian, fresh | 1 link | 1.0 g |
| Sausage, pork, fresh | 4 links (about 2 oz.) | 0.5 g |
| Sausage, pork, smoked | 1 link | 1.4 g |
| Sausage, Vienna | 3 1/2 (about 2 oz.) | 1.2 g |
| Turkey breast | 2 slices | 0 |
| Turkey ham | 2 slices (about 2 oz.) | 0.2 g |
| Turkey roll, light meat | 2 slices (about 2 oz.) | 0.3 g |
| NUTS AND SEEDS | ||
| Almonds, dried, un-blanched | 1 oz. | 5.8 g |
| Coconut, raw | 1 oz., grated | 4.3 g |
| Coconut, sweetened, flaked | 1 oz. | 11.7 g |
| Coconut cream, canned | 1/4 c. | 6.2 g |
| Macadamia nuts, dried | 1 oz. | 3.9 g |
| Mixed nuts, dry-roasted | 1 oz. | 7.2 g |
| Peanuts, dry-roasted | 1 oz. | 6.0 g |
| Pecans, dried | 1 oz. | 5.2 g |
| Pistachio nuts, dried | 1 oz. | 7.1 g |
| Pumpkin seeds, dried | 1 oz., hulled | 5.1 g |
| Sesame seeds, dried | 1 T., hulled | 0.8 g |
| Sunflower seeds, dried | 1 oz. | 5.3 g |
| Walnuts, black, dried | 1 oz. | 3.4 g |
| Walnuts, English, dried | 1 oz. | 5.2 g |
| PORK | ||
| Bacon | 3 medium slices (about 3/4 oz.) | 0.1 g |
| Bacon, Canadian | 2 medium slices (about 1 1/2 oz.) | 0.6 g |
| Blade loin roast | 3 oz., lean only, roasted | 0 |
| Center loin | 3 oz., lean only, roasted | 0 |
| Center rib | 3 oz., lean only, roasted | 0 |
| Ham, cured | 3 oz., boneless, roasted | 0.4 g |
| Ham, fresh (leg) | 3 oz., lean only, roasted | 0 |
| Liver | 3 oz., braised | 3.2 g |
| Picnic shoulder arm | 3 oz., lean only, roasted | 0 |
| Shoulder blade | 3 oz., lean only, roasted | 0 |
| Sirloin | 3 oz., lean only, roasted | 0 |
| Spareribs | 3 oz., lean only, braised | 0 |
| Tenderloin | 3 oz., lean only, roasted | 0 |
| Top loin | 3 oz., lean only, roasted | 0 |
| POULTRY | ||
| Chicken back, broiler/fryer | 1 (about 3 oz.), | 0 |
| Chicken breast, broiler/fryer | 1/2 (about 3 oz.), | 0 |
| Chicken drumsticks, broiler/fryer | 2 (about 3 oz.), | 0 |
| Chicken leg, broiler/fryer | 1 (about 3 oz.), | 0 |
| Chicken thigh, broiler/fryer | 1 (about 2 oz.), | 0 |
| Chicken wings, broiler/fryer | 4 (about 3 oz.), | 0 |
| Turkey, dark meat | 3 oz., meat only, roasted | 0 |
| Turkey white meat | 3 oz., meat only, roasted | 0 |
| SOY PRODUCTS | ||
| Tofu, firm | 1/4 block | 3.5 g |
| Tofu, regular | 1/4 block | 2.2 g |
| VEAL | ||
| Arm roast | 3 oz., lean only, roasted | 0 |
| Blade roast | 3 oz., lean only, roasted | 0 |
| Ground veal | 3 oz., broiled | 0 |
| Leg | 3 oz., lean only, roasted | 0 |
| Liver | 3 oz., braised | 2.3 g |
| Loin | 3 oz., lean only, roasted | 0 |
| Rib roast | 3 oz., lean only, roasted | 0 |
| Sirloin | 3 oz., lean only, roasted | 0 |
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