The Table of Nutritional values of Natural Foods | PRO7fitness.com

For professional athletes, meticulous control of all food that ends up on the table is a matter of habit. For this purpose, there are many tables, mobile applications, and calculators available.

We have systematized information on various food products and prepared a fairly comprehensive table of the nutritional value of foods for you.

For maximum convenience of use, it is divided into categories (dairy products, meat products, fish and seafood, vegetables and legumes, fruits and juices, bread/grains/cereals, nuts and seeds, beverages), and the most important parameters for calculating the daily diet are highlighted in color (amount of protein, carbohydrates, fats).

The table presents for each product: calories per serving, protein content, carbohydrates, fats (including saturated), and fiber. The indicated figures should be considered only as estimates; exact values may vary slightly for the same product from different manufacturers: please check them on the packaging of the specific product.

Dairy Products

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Dairy Products
Product Measure Grams Calories Protein Carbohydrates Fiber Fat Saturated Fat
Whole Cow’s Milk 1 L 1034 700 34 50.9 0 42.4 38.16
Skimmed Cow’s Milk 1 L 1043 381.6 38 55.1 0 0 0
Buttermilk 1 cup 246 127 9 13 0 5 4
Whole Dry Milk 1 cup 103 515 27 39 0 28 24
Fresh Goat’s Milk 1 cup 244 165 8 11 0 10 8
Hot Chocolate (Cocoa) 1 cup 252 235 8 26 0 11 10
Yogurt, made from partially skimmed milk 1 cup 250 128 18 13 1 4 3
Ice cream 1 cup 188 300 6 29 0 18 16
Cottage cheese, full-fat 1 cup 225 240 30 6 0 11 10
Cottage cheese, low-fat 1 cup 225 195 38 6 0 0 0
Processed cheese 28 g 28 105 7 1 0 9 8
Roquefort cheese 28 g 28 105 6 0 0 9 8
Swiss cheese 28 g 28 105 7 0 0 8 7
Egg, boiled or raw 2 pcs. 100 150 12 0 0 12 10
Fried eggs (omelet) or scrambled 2 pcs. 128 220 13 1 0 16 14
Egg yolk 2 pcs. 34 120 6 0 0 10 8

Meat Products

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Meat Products
Product Measure Grams Calories Protein Carbohydrates Fiber Fat Saturated Fat
Beef hamburger 1 85 245 21 0 0 17 15
Lean beef 1 serving 85 185 24 0 0 10 9
Beef, roasted in the oven 1 serving 85 390 16 0 0 36 35
Beef stew with vegetables 1 cup 235 185 15 15 0 10 9
Baked chicken 1 serving 85 185 23 0 0 9 7
Duck, domestic 1 serving 100 370 16 0 0 28 0
Lamb, minced 1 serving 115 480 24 0 0 35 33
Pork, sliced 1 serving 100 260 16 0 0 21 18
Pork roast 1 serving 85 310 21 0 0 24 21
Pork sausage 1 serving 100 475 18 0 0 44 40
Turkey, roasted 1 serving 100 265 27 0 0 15 0
Veal, cutlet, baked 1 serving 85 185 23 0 0 9 8
Veal roast 1 serving 85 305 13 0 0 14 13

Fish and Seafood

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Fish and Seafood
Product Measure Grams Calories Protein Carbohydrates Fiber Fat Saturated Fat
Mussels, steamed or canned 1 serving 85 87 12 2 0 1 0
Cod, baked 1 serving 100 170 28 0 0 5 0
Crab meat, cooked 1 serving 85 90 14 1 0 2 0
Fish sticks, breaded 5 pcs. 112 200 19 8 0 10 5
Flounder, baked 1 serving 100 200 30 0 0 8 0
Pollock, fried 1 serving 85 135 16 6 0 5 4
Halibut, baked 1 serving 100 182 26 0 0 8 0
Herring, smoked 1 small 100 211 22 0 0 13 0
Lobster, steamed 1 serving 100 92 18 t 0 1 0
Mackerel, canned 1 serving 85 155 18 0 a 9 0
Oysters, raw 6-8 pcs or 1/2 cup 120 85 8 3 0 2 0
Oyster stew with milk 1 cup 230 200 11 11 0 12 0
Salmon, canned 1 serving 85 120 17 0 0 5 1
Sardines, canned 1 serving 85 180 22 0 0 9 4
Scallops, fried 1 serving 100 104 18 10 0 8 0
Shrimp, steamed 1 serving 85 110 23 0 0 1 0
Swordfish, baked 1 steak 100 180 27 0 0 6 0
Tuna, canned, drained 1 serving 85 170 25 0 0 7 3

Vegetables and Legumes

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Vegetables and Legumes
Product Measure Grams Calories Protein Carbohydrates Fiber Fat Saturated Fat
Artichoke 1 large 100 8 2 10 2 0 0
Asparagus, green 6 spears 96 18 1 3 0.5 0 0
Green beans 1 cup 125 25 1 6 0.8 0 0
Wax beans, pods 1 cup 160 140 8 24 3 0 0
Dry cooked kidney beans 1 cup 192 260 16 48 2 0 0
Bean sprouts, raw 1 cup 50 17 1 3 0.3 0 0
Beet greens, steamed 1 cup 100 27 2 6 1.4 0 0
Beetroot, boiled 1 cup 165 70 2.5 0.80 0 0
Broccoli, steamed 1 cup 150 45 5 8 1.9 0 0
Brussels sprouts, steamed 1 cup 130 60 6 12 1.7 0 0
Carrots, diced, cooked 1 cup 150 45 1 10 0.9 0 0
Carrots, raw, grated 1 cup 110 45 1 10 1.2 0 0
Cauliflower, steamed 1 cup 120 30 3 6 1 0 0
Celery, cooked, diced 1 cup 100 20 1 4 1 0 0
Celery, stalk, raw 1 large 40 5 1 1 0.3 0 0
Swiss chard, leaves and stems, steamed 1 cup 150 30 2 7 1.4 0 0
Corn, steamed 1 ear 100 92 3 21 0.8 1 0
Corn, cooked or canned 1 cup 200 170 5 41 1.6 0 0
Cucumbers, sliced 8 pcs. 50 6 0 1 0.2 0 0
Dandelion greens, steamed 1 cup 180 80 5 16 3.2 1 0
Eggplant, steamed 1 cup 180 30 2 9 1.0 t 0
Cabbage, steamed 1 cup 110 45 4 8 0.9 1 0
Kohlrabi, raw, sliced 1 cup 140 40 2 9 1.5 0 0
Lentils 1 cup 200 212 15 38 2.4 0 0
Green lettuce leaves 1 bunch 100 14 1 2 0.5 0 0
Mushrooms, cooked or canned 4 120 12 2 4 0 0 0
Onion, bulb, cooked 1 210 80 2 18 1.6 0 0
Green onion, raw 6 small 50 22 0 5 1 0 0
Parsley, raw, chopped 2 tablespoons 50 2 0 0 0 0 0
Parsnip, steamed 1 cup 155 95 2 22 3 1 0
Green peas, canned 1 cup 100 66 3 13 0.1 0 0
Green peas, fresh 1 cup 100 70 5 12 2.2 0 0
Green peas, frozen, heated 1 cup 100 70 5 12 1.8 0 0
Green peas with carrots, frozen, cooked 1 cup 100 53 3 10 1 0 0
Pepper, canned 1 pod 38 10 0 2 0 0 0
Bell pepper, fresh, green, sweet 1 large 100 25 1 6 1.4 0 0
Potato, baked 1 medium 100 100 2 22 0.5 0 0
French fries 10 pieces 60 155 1 20 0.4 7 3
Mashed potatoes with milk and butter 1 cup 200 230 4 28 0.7 12 11
Pan-fried potatoes 3/4 cup 100 268 4 33 0.40 14 6
Cheesy baked potatoes 3/4 cup 100 145 6 14 0.40 8 7
Potatoes in their skins 1 medium 100 80 2 19 0.40 0 0
Potato chips 10 pieces 20 110 1 10 0 7 4
Radish, raw 5 small 50 10 0 2 0.3 0 0
Rutabaga, chopped 4 cups 100 32 0 8 1.4 0 0
Soybeans 1 cup 200 260 22 20 3.2 11 0
Spinach, steamed 1 cup 100 26 3 3 1 0 0
Summer squash 1 cup 210 35 1 8 0.6 0 0
Winter squash, mashed 1 cup 200 95 4 23 2.6 0 0
Sweet potato (yam), baked 1 medium 110 155 2 36 1 0 0
Canned tomatoes, whole 1 cup 240 50 2 9 1 0 0
Canned tomato juice 1 cup 240 50 2 10 0.6 0 0
Tomato ketchup 1 tablespoon 17 15 0 4 0 0 0
Turnip, steamed 1 cup 145 45 4 8 1.8 1 0
Cress, leaves, stems, raw 1 cup 50 9 1 1 0.3 0 0

Fruits and Juices

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Fruits
Product Measure Grams Calories Protein Carbohydrates Fiber Fat Saturated Fat
Apple juice, fresh or canned 1 cup 250 125 0 34 0 0 0
Apple juice, fresh or canned 1 cup 250 125 0 34 0 0 0
Apple cider vinegar 1/3 cup 100 14 0 3 0 0 0
Apple, fresh 1 medium 130 70 0 18 1 0 0
Apricots, canned in syrup 1 cup 250 220 2 57 1 0 0
Apricots, dried, uncooked 1/2 cup 75 220 4 50 1 0 0
Apricots, fresh 3 medium 114 55 1 14 0.70 0 0
Apricots, nectar or juice 1 cup 250 140 1 36 2 0 0
Avocado 1/2 large 108 185 2 6 1.80 18 12
Banana 1 medium 150 85 1 23 0.9 0 0
Blackberry, fresh 1 cup 144 85 2 19 6.60 1 0
Melon 1/2 medium 380 40 1 9 2.20 0 0
Cherries, canned, pitted 1 cup 257 100 2 26 2 1 0
Cherries, fresh, raw 1 cup 114 65 1 15 0.8 0 0
Cranberry sauce, sweetened 1 cup 277 530 0 142 1.2 0 0
Dates, dried 1 cup 178 505 4 134 3.6 0 0
Figs, dried, large 2 pcs. 42 120 2 30 1.9 0 0
Figs, fresh, raw 3 medium 114 90 2 22 1 0 0
Grapefruit, canned 1 cup 250 170 1 44 0.5 t 0
Grapefruit, fresh, 15 cm in diameter 1/2 285 50 1 14 1 t t
Grapefruit juice 1 cup 250 100 1 24 1 t 0
Grapes, American, Concord 1 cup 153 70 1 16 0.8 t 0
Grapes, European, Muscat, Tokay 1 cup 160 100 1 26 0.7 t 0
Grape juice 1 cup 250 160 1 42 t t 0
Fresh lemon juice 1/2 cup 125 30 t 10 t t 0
Olives, green, canned, large 10 pcs. 65 72 1 3 0.8 10 9
Oranges, fresh, 8 cm in diameter 1 medium 180 60 2 16 1 t t
Fresh orange juice 1 cup 250 112 2 25 0.2 t 0
Papaya, fresh 1/2 medium 200 75 1 18 1.8 t 0
Peaches, canned, sliced 1 cup 257 200 1 52 1 t 0
Peaches, fresh 1 medium 114 35 1 10 0.6 t 0
Pears, canned, sweetened 1 cup 255 195 1 50 2 t 0
Persimmon, Japanese 1 medium 125 75 1 20 2 t 0
Pineapple, canned 1 large slice 122 95 t 26 0.4 t 0
Pineapple, raw, diced 1 cup 140 75 1 19 0.6 0 0
Pineapple juice, canned 1 cup 250 120 1 32 0.2 t 0
Plums, canned in syrup 1 cup 256 185 1 50 0.7 t 0
Plums, raw, 5 cm in diameter 1 piece 60 30 t 7 0.2 t 0
Prunes, cooked 1 cup 270 300 3 81 0.8 1 0
Plum juice, canned 1 cup 240 170 1 45 0.7 t 0
Raisins 1/2 cup 88 230 2 82 0.7 t 0
Raspberries, frozen 1/2 cup 100 100 t 25 2 t 0
Raspberries, fresh, red 3/4 cup 100 57 t 14 5 t 0
Strawberries, frozen 1 cup 227 242 1 60 1.3 t 0
Strawberries, fresh 1 cup 149 54 t 12 1.9 t 0
Tangerines, fresh 1 medium 114 40 1 10 1 t 0
Watermelon 1 piece 925 120 2 29 3.6 1 0

Bread, grains, cereals

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Bread, grains, cereals
Product Measure Grams Calories Protein Carbohydrates Fiber Fat Saturated fat
Biscuits 1 piece 38 130 3 18 0 4 3
Bran 1 cup 25 117 3 32 0.10 0 0
Wheat bread 1 slice 23 60 2 12 0.10 1 1
Rye bread 1 slice 23 55 2 12 0.10 1 1
White bread 1 slice 23 61.3 2 11.5 0.5 0.8 0.6
Whole grain bread 1 slice 23 55 2 11 0.31 1 0
Cornbread 1 serving 50 100 3 15 0.30 4 2
Corn flakes 1 cup 25 110 2 25 0.1 0 0
Polenta, cooked 1 cup 242 120 8 27 0.2 0 0
Yellow cornmeal 1 cup 118 360 9 74 1.6 4 2
Graham crackers 2 medium 14 55 1 10 0 1 0
Semolina 1 cup 238 105 3 22 8 0 0
Soy flour 1 cup 110 460 39 33 2.9 22 0
Wheat flour 1 cup 110 400 12 84 0.3 1 0
Pasta, cooked 1 cup 140 155 5 32 0.1 1 0
Macaroni and cheese 1 cup 220 475 18 44 0 25 24
Cakes made from premium flour 1 piece 48 135 4 19 0 5 4
Noodles 1 cup 160 200 7 37 0.1 2 2
Oatmeal 1 cup 236 150 5 26 4.6 3 2
Buckwheat pancakes, 10 cm diameter 4 pcs. 108 250 7 28 0.1 9 0
Wheat flour pancakes, 10 cm diameter 4 pcs. 108 250 7 28 0.1 9 0
Pizza, 1/8 of 35 cm 1 slice 75 180 8 23 t 6 5
Popcorn with butter and salt 2 cups 28 152 3 20 0.5 7 2
Air-popped rice balls 1 cup 14 55 0 12 0 0 0
Sweet air-popped wheat balls 1 cup 28 105 1 26 0.6 0 0
Brown rice, uncooked 1 cup 208 748 15 154 1.2 3 0
White rice 1 cup 191 692 14 150 0.3 0 0
Rice flakes 1 cup 30 115 2 26 0.1 0 0
Sweet breakfast roll 1 pc. 50 411 3 23 0.1 12 11
Roll made from premium flour 1 pc. 38 115 3 20 0 2 2
Roll made from coarse flour (1st or 2nd grade) 1 pc. 40 102 4 20 0.1 1 0
Spaghetti with meat sauce 1 cup 250 285 13 35 0.50 10 6
Spaghetti with cheese and tomatoes 1 cup 250 210 6 36 0.50 5 3
Wheat biscuits with pieces 1 pc. 28 100 3 23 0.70 1 0
Waffles 1 pc. 75 240 8 30 0.10 9 1
Wheat germ 1 cup 68 245 17 34 2.50 7 3
Cooked wheat porridge 3/4 cup 200 275 12 35 4.40 1 0

Nuts and Seeds

Nuts and Seeds
Product Measure Grams Calories Protein Carbohydrates Fiber Fat Saturated Fat
Dried Almonds 1/2 cup 70 425 13 13 1.8 38 28
Roasted and Salted Almonds 1/2 cup 70 439 13 13 1.8 40 31
Brazil Nut 1/2 cup 70 457 10 7 2 47 31
Cashew 1/2 cup 70 392 12 20 0.9 32 28
Sweetened Coconut Flakes 1/2 cup 50 274 1 26 2 20 19
Peanut Butter 1/3 cup 50 300 12 9 0.9 25 17
Roasted Peanuts 1/3 cup 50 290 13 9 1.2 25 16
Dried Sesame Seeds 1/2 cup 50 280 9 10 3.1 24 13
Sunflower Seeds 1/2 cup 50 280 12 10 1.9 26 7
Raw Walnuts 1/2 cup 50 325 7 8 1 32 7

Beverages

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Beverages
Product Measure Grams Calories Protein Carbohydrates Fiber Fat Saturated Fat
Beer (4% alcohol) 2 cups 480 228 0 8 0 0 0
Vodka/Rum/Whiskey 1 serving 28 70 0 0 0 0 0
Dessert Wines (8.8% alcohol) 1/2 cup 120 164 0 9 0 0 0
Table Wines (12.2% alcohol) 1/2 cup 120 100 0 5 0 0 0
Sugary Soft Drinks 1 serving 346 0 0 0 0 0 0
Soda 1 serving 346 0 0 0 0 0 0
Coke 1 serving 346 137 0 38 0 0 0
Fruit-Flavored Soda 1 serving 346 161 0 42 0 0 0
Black Coffee, Unsweetened 1 cup 230 3 0 1 0 0 0
Unsweetened Tea 1 cup 230 4 0 1 0 0 0

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