From Wikipedia, the free encyclopedia
The tables below include tabular lists for selected basic foods, compiled from United States Dept. of Agriculture (USDA ) sources. Included for each food is its weight in grams, its calories , and (also in grams,) the amount of protein , carbohydrates , dietary fiber , fat , and saturated fat .[ 1] As foods vary by brands and stores, the figures should only be considered estimates, with more exact figures often included on product labels. For precise details about vitamins and mineral contents, the USDA source can be used.[ 1]
To use the tables, click on "show" or "hide" at the far right for each food category. In the Measure column, "t" = teaspoon and "T" = tablespoon. In the food nutrient columns, the letter "t" indicates that only a trace amount is available.
Dairy products
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Cows' milk , whole
1 qt.
976
660
32
48
0
40
36
skim
1 qt.
984
360
36
52
0
t
t
Buttermilk , cultured
1 cup
246
127
9
13
0
5
4
Evaporated, undiluted
1 cup
252
345
16
24
0
20
18
Fortified milk
6 cups
1,419
1,373
89
119
1.4
42
23
Powdered milk , whole
1 cup
103
515
27
39
0
28
24
skim, instant
1 1/3 cups
85
290
30
42
0
t
t
skim, non-instant
2/3 cup
85
290
30
42
1
t
t
Goats' milk , fresh
1 cup
244
165
8
11
0
10
8
Malted milk
(1/2 cup ice cream)
2 cups
540
690
24
70
0
24
22
Cocoa
1 cup
252
235
8
26
0
11
10
Yogurt , of partially
skim. milk
1 cup
250
128
18
13
1
4
3
Milk pudding
(cornstarch)
1 cup
248
275
9
40
0
10
9
Custard , baked
1 cup
248
285
13
28
0
14
11
Ice cream , commercial
1 cup
188
300
6
29
0
18
16
Ice milk , commercial
1 cup
190
275
9
32
0
10
9
Cream , light,
or half-and-half
1/2 cup
120
170
4
5
0
15
13
Cream, heavy,
or whipping
1/2 cup
119
430
2
3
1
44
27
Cheese , cottage, creamed
1 cup
225
240
30
6
0
11
10
uncreamed
1 cup
225
195
38
6
0
t
t
Cheddar , or American
1-in. cube
17
70
4
t
0
6
5
Cheddar, grated cup
1/2 cup
56
226
14
1
0
19
17
Cream cheese
1 oz.
28
105
2
1
0
11
10
Processed cheese
1 oz.
28
105
7
t
0
9
8
Roquefort type
1 oz.
28
105
6
t
0
9
8
Swiss
1 oz.
28
105
7
t
0
8
7
Eggs , boiled, poached,
or raw
2
100
150
12
t
0
12
10
Scrambled , omelet ,
or fried
2
128
220
13
1
0
16
14
Yolks only
2
34
120
6
t
0
10
8
Oils, fats and shortenings
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Butter
1T.
14
100
t
t
0
11
10
Butter
1/2 cup
or
1/4 lb.
112
800
t
1
0
90
80
Hydrogenated cooking fat
1/2 cup
100
665
0
0
0
100
88
Lard
1/2 cup
110
992
0
0
0
110
92
Margarine , 1/2 pound or
1/2 cup
112
806
t
t
0
91
76
Margarine, 2 pat or
1 T.
14
100
t
t
0
11
9
Mayonnaise
1 T.
15
110
t
t
0
12
5
Oils
Corn , soy , peanut
or cottonseed
1 T.
14
125
0
0
0
14
5
Olive
1T.
14
125
0
0
0
14
3
Safflower , sunflower
seed , walnut
1 T.
14
125
0
0
0
14
3
Salad dressing
French
1 T.
15
60
t
2
0
6
2
Thousand Island
1 T.
15
75
t
1
0
8
3
Salt pork
2 oz.
60
470
3
0
0
55
Meat and poultry
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Bacon , crisp, drained
2 slices
16
95
4
1
0
8
7
Beef , chuck, pat-roasted
3 oz.
85
245
23
0
0
16
15
Hamburger , commercial
3 oz.
85
245
21
0
0
17
15
Ground lean
3 oz.
85
185
24
0
0
10
9
Roast beef ,
oven-cooked
3 oz.
85
390
16
0
0
36
35
Steak , as sirloin
3 oz.
85
330
20
0
0
27
25
Steak, lean, as round
3 oz.
85
220
24
0
0
12
11
Corned beef
3 oz.
85
185
22
0
0
10
9
Corned beef hash ,
canned
3 oz.
85
120
12
6
t
8
7
Dried or chipped
2 oz.
56
115
19
0
0
4
4
Pot-pie , 4 1/2" diameter
1 pie
227
480
18
32
t
28
25
Stew , with vegetables
1 cup
235
185
15
15
t
10
9
chicken ; broiled
3 oz.
85
185
23
0
0
9
7
Fried, breast or
leg and thigh
3 oz.
85
245
25
0
0
15
11
Roasted
3 1/2 oz.
100
290
25
0
0
20
16
Chicken livers, fried
3 med.
100
140
22
2.30
0
14
12
Duck, domestic
3 1/2 oz.
100
370
16
0
0
28
0
Lamb, chop, broiled
4 oz.
115
480
24
0
0
35
33
Leg roasted
3 oz.
86
314
20
0
0
14
14
Shoulder, braised
3 oz.
85
285
18
0
0
23
21
Pork, chop, 1 thick
3 1/2 oz.
100
260
16
0
0
21
18
Ham , cured, and
pan-broiled
3 oz.
85
290
16
0
0
22
19
Ham, as luncheon meat
2 oz.
57
170
13
0
0
13
11
Ham, canned, spiced
2 oz.
57
165
8
1
0
14
12
Pork roast
3 oz.
85
310
21
0
0
24
21
Pork sausage , bulk
3 1/2 oz.
100
475
18
0
0
44
40
Turkey , roasted
3 1/2 oz.
100
265
27
0
0
15
0
Veal , cutlet, broiled
3 oz.
85
185
23
0
0
9
8
Roast
3 oz.
85
305
13
0
0
14
13
Fish and seafood
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Clams , steamed or canned
3 oz.
85
87
12
2
0
1
0
Cod , broiled
3 1/2 oz.
100
170
28
0
0
5
0
Crab meat , cooked
3 oz.
85
90
14
1
0
2
0
Fish sticks , breaded,
fried
5
112
200
19
8
0
10
5
Flounder , baked
3 1/2 oz.
100
200
30
0
0
8
0
Haddock , fried
3 oz.
85
135
16
6
0
5
4
Halibut , broiled
3 1/2 oz.
100
182
26
0
0
8
0
Herring , kippered
1 small
100
211
22
0
0
13
0
Lobster , steamed
aver.
100
92
18
t
0
1
0
Mackerel , canned
3 oz.
85
155
18
0
a
9
0
Oysters , raw
6-8 med.
or 1/2 cup
120
85
8
3
0
2
0
Oyster stew , made
with milk
1 cup
230
200
11
11
0
12
0
Salmon , canned
3 oz.
85
120
17
0
0
5
1
Sardines , canned
3 oz.
85
180
22
0
0
9
4
Scallops , breaded, fried
3 1/2 oz.
100
104
18
10
0
8
0
Shad , baked
3 oz.
85
170
20
0
0
10
0
Shrimp , steamed
3 oz.
85
110
23
0
0
1
0
Swordfish , broiled
1 steak
100
180
27
0
0
6
0
Tuna , canned , drained
3 oz.
85
170
25
0
0
7
3
Vegetables A-E
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Artichoke , globe
1 large
100
8-44
2
10+
2
t
t
Asparagus , green
6 spears
96
18
1
3
0.5
t
t
Beans , green snap
1 cup
125
25
1
6
0.8
t
t
Lima , green
1 cup
160
140
8
24
3.0
t
t
Lima, dry, cooked
1 cup
192
260
16
48
2
t
t
Navy, baked with pork
3/4 cup
200
250
11
37
2
6
6
Red kidney , canned
1 cup
260
230
15
42
2.5
1
0
Bean sprouts , uncooked
1 cup
50
17
1
3
0.3
t
0
Beet greens , steamed
1 cup
100
27
2
6
1.4
t
0
Beetroots , boiled
1 cup
165
1
12
0.80
t
0
Broccoli , steamed
1 cup
150
45
5
8
1.9
t
0
Brussels sprouts , steamed Cabbage , as coleslaw
1 cup
130
60
6
12
1.7
t
0
Sauerkraut , canned
1 cup
150
32
1
7
1.2
t
0
Steamed cabbage
1 cup
170
40
2
9
1.3
t
0
Carrots , cooked , diced
1 cup
150
45
1
10
0.9
t
0
Raw, grated
1 cup
110
45
1
10
1.2
t
0
Strips, from raw
1 mad.
50
20
t
5
0.5
t
0
Cauliflower , steamed
1 cup
120
30
3
6
1
t
0
Celery , cooked, diced
1 cup
100
20
1
4
1
t
0
Stalk raw
1 large
40
5
1
1
0.3
t
0
Chard steamed , leaves and stalks
1 cup
150
30
2
7
1.4
t
0
Collards , steamed leaves
1 cup
150
51
5
8
2
t
0
Corn , steamed ,
1 ear
100
92
3
21
0.8
1
t
cooked or canned
1 cup
200
170
5
41
1.6
t
0
Cucumbers , 1/8" slices
8
50
6
t
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
Endive (escarole )
2 oz.
57
10
1
2
0.6
t
0
Vegetables F-P
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Kale , steamed
1 cup
110
45
4
8
0.9
1
0
Kohlrabi , raw, sliced
1 cup
140
40
2
9
1.5
t
0
Lambs quarters, steamed
1 cup
150
48
5
7
3.2
t
0
Lentils
1 cup
200
212
15
38
2.4
t
0
Lettuce , loose leaf, green
1/4 head
100
14
1
2
0.5
t
0
Iceberg
1/4 head
100
13
t
3
0.5
t
0
Mushrooms , cooked or
canned
4
120
12
2
4
t
t
0
Mustard greens , steamed
1
140
30
3
6
1.2
t
0
Okra , diced, steamed
1 1/3 cups
100
32
1
7
1
t
0
Onions , mature cooked
1
210
80
2
18
1.6
t
0
Raw, green
6 small
50
22
t
5
1
t
0
Parsley , chopped, raw
2 T.
50
2
t
t
t
t
0
Parsnips , steamed
1 cup
155
95
2
22
3
1
0
Peas , green, canned
1 cup
100
66
3
13
0.1
t
0
Fresh, steamed
1 cup
100
70
5
12
2.2
t
0
Frozen, heated
1 cup
100
5
12
1.8
t
0
Split cooked
4 cups
100
115
8
21
0.4
t
0
With carrots, frozen,
heated
1 cup
100
53
3
10
1
t
0
Peppers, pimientos,
canned
1 pod
38
10
t
2
t
t
0
Raw, green, sweet
1 large
100
25
1
6
1.4
t
0
Stuffed with beef
and crumbs
1 med.
150
255
19
24
1
9
8
Potatoes, baked
1 med.
100
100
2
22
0.5
t
0
French-fried
10 pieces
60
155
-1
20
0.4
7
3
Mashed with milk
and butter
1 cup
200
230
4
28
0.7
12
11
Potatoes, pan-tried
3/4 cup
100
268
4
33
0.40
14
6
Scalloped with cheese
3/4 cup
100
145
6
14
0.40
8
7
Steamed before peeling
1 med.
100
80
2
19
0.40
t
0
Potato chips
10
20
110
1
10
t
7
4
Vegetables R-Z
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Radishes , raw
5 small
50
10
t
2
0.3
0
0
Rutabagas , diced
4 cups
100
32
t
8
1.4
0
0
Soybeans , unseasoned
1 cup
200
260
22
20
3.2
11
0
Spinach , steamed
1 cup
100
26
3
3
1
t
0
Squash , summer
1 cup
210
35
1
8
0.6
t
0
Winter, mashed
1 cup
200
95
4
23
2.6
t
0
Sweet potatoes , baked
1 med.
110
155
2
36
1
1
0
Candied
1 med.
175
235
2
80
1.5
6
5
Tomatoes , canned whole
1 cup
240
50
2
9
1
t
0
Raw, 2 by 2 1/2
1 med.
150
30
1
6
0.6
t
0
Tomato juice , canned
1 cup
240
50
2
10
0.6
t
0
Tomato catsup
1 T.
17
15
t
4
t
t
0
Turnip greens , steamed
1 cup
145
45
4
8
1.8
1
0
Turnips, steamed , sliced
1 cup
155
40
1
9
1.8
t
0
Watercress , leaves and
stems, raw
1 cup
50
9
1
1
0.3
t
0
Fruits A-F
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Apple juice , fresh or
canned
1 cup
250
125
t
34
0
0
0
Apple vinegar
1/3 cup
100
14
t
3
0
0
0
Apples, raw
1 med
130
70
t
18
1
t
0
Stewed or canned
1 cup
240
100
t
26
2
t
0
Apricots , canned In syrup
1 cup
250
220
2
57
1
t
0
Dried, uncooked
1/2 cup
75
220
4
50
1
t
0
Fresh
3 med.
114
55
1
14
0.70
t
0
Nectar, or juice
1 cup
250
140
1
36
2
t
0
Avocado
1/2 large
108
185
2
6
1.80
18
12
Banana
1 med.
150
85
1
23
0.9
t
0
Blackberries , fresh
1 cup
144
85
2
19
6.60
1
0
Blueberries , canned
1 cup
250
245
1
65
2
t
0
Cantaloupe
1/2 med.
380
40
1
9
2.20
t
0
Cherries , canned, pitted
1 cup
257
100
2
26
2
1
0
Fresh, raw
1 cup
114
65
1
15
0.8
t
0
Cranberry sauce ,
sweetened
1 cup
277
530
t
142
1.2
t
0
Dates , dried
1 cup
178
505
4
134
3.6
t
0
Figs , dried, large, 2" by 1"
2
42
120
2
30
1.9
t
0
Fresh, raw
3 med.
114
90
2
22
1
t
0
Stewed or canned
with syrup
3
115
130
1
32
1
t
0
Fruit cocktail, canned
1 cup
256
195
1
50
0.5
t
0
Fruits G-O
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Grapefruit , canned
sections
1 cup
250
170
1
44
0.5
t
0
Grapefruit, fresh,
5" diameter
1/2
285
50
1
14
1
t
t
Grapefruit juice
1 cup
250
100
1
24
1
t
0
Grapes , American , as
Concord
1 cup
153
70
1
16
0.8
t
0
European, as Muscat, Tokay
1 cup
160
100
1
26
0.7
t
0
Grape juice , bottled
1 cup
250
160
1
42
t
t
0
Lemon juice , fresh
1/2 cup
125
30
t
10
t
t
0
Lemonade concentrate ,
frozen
6-oz. can
220
430
t
112
t
t
0
Limeade concentrate
frozen
6-oz. can
218
405
t
108
t
t
0
Olives , green, canned
large
10
65
72
1
3
0.8
10
9
Ripe , canned, large
10
65
105
1
1
1
13
12
Oranges , fresh,
3" diameter
1 med.
180
60
2
16
1
t
t
Orange juice , fresh
8 oz. or
250
112
2
25
0.2
t
0
Frozen concentrate
6-oz. can
210
330
2
78
0.4
t
t
Fruits P-Z
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Papaya , fresh
1/2 med.
200
75
1
18
1.8
t
0
Peaches , canned, sliced
1 cup
257
200
1
52
1
t
0
Fresh, raw
1 med.
114
35
1
10
0.6
t
0
Pears , canned, sweetened
1 cup
255
195
1
50
2
t
0
Raw, 3 by 2V
1 med.
182
100
1
25
2
1
0
Persimmons , Japanese
1 med.
125
75
1
20
2
t
0
Pineapple , canned, sliced
1 large slice
122
95
t
26
0.4
t
0
Crushed
1 cup
260
205
1
55
0.7
t
0
Raw, diced
1 cup
140
75
1
19
0.6
t'
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
Raw, 2" diameter
1
60
30
t
7
0.2
t
0
Prunes , cooked
1 cup
270
300
3
81
0.8
1
0
Prune juice , canned*
1 cup
240
170
1
45
0.7
t
0
Raisins , dried
1/2 cup
88
230
2
82
0.7
t
0
Raspberries , frozen
1/2 cup
100
100
t
25
2
t
0
Raw, red
3/4 cup
100
57
t
14
5
t
0
Rhubarb , cooked,
sweetened
1 cup
270
385
1
98
1.9
t
0
Strawberries , frozen
1 cup
227
242
1
60
1.3
t
0
Raw
1 cup
149
54
t
12
1.9
t
0
Tangerines , fresh
I med.
114
40
1
10
1
t
0
Watermelon , 4 by 8"
1 wedge
925
120
2
29
3.6
1
0
Breads, cereals, and grains A-O
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Biscuits , 2 1/2" diameters
1
38
130
3
18
t
4
3
Bran flakes
1 cup
25
117
3
32
0.10
t
0
Bread, cracked wheat
1 slice
23
60
2
12
0.10
1
1
Rye
1 slice
23
55
2
12
0.10
1
1
White, 20 slices, or
1-lb. loaf
454
1,225
39
229
9.00
15
12
Whole-wheat
1-lb. loaf
454
1,100
48
216
67.50
14
10
Whole-wheat
1 slice
23
55
2
11
0.31
1
0
Corn bread of whole
ground meal
1 serving
50
100
3
15
0.30
4
2
Cornflakes
1 cup
25
110
2
25
0.1
t
0
Corn grits , refined,
cooked
1 cup
242
120
8
27
0.2
t
0
Corn meal , yellow
1 cup
118
360
9
74
1.6
4
2
Crackers , graham
2 med.
14
55
1
10
t
1
0
Soda, 2 1/2 square
2
11
45
1
8
t
1
0
Farina
1 cup
238
105
3
22
8
t
0
Flour , soy , full fat
1 cup
110
460
39
33
2.9
22
0
Wheat (all purpose)
1 cup
110
400
12
84
0.3
1
0
Wheat (whole)
1 cup
120
390
13
79
2.8
2
0
Macaroni , cooked
1 cup
140
155
5
32
0.1
1
0
Baked with cheese
1 cup
220
475
18
44
t
25
24
Muffins of refined flour
1
48
135
4
19
t
5
4
Noodles
1 cup
160
200
7
37
0.1
2
2
Oatmeal , or rolled oats
1 cup
236
150
5
26
4.6
3
2
Breads, cereals, and grains P-Z
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Pancakes , buckwheat,
4" diam.
4
108
250
7
28
0.1
9
0
Wheat, refined flour ,
4" diam.
4
108
250
7
28
0.1
9
0
Pizza , cheese , 1/8 of
14" diam.
1 section
75
180
8
23
t
6
5
Popcorn , with oil and
salt
2 cups
28
152
3
20
0.5
7
2
Puffed rice
1 cup
14
55
t
12
t
t
0
Puffed wheat ,
presweetened
1 cup
28
105
1
26
0.6
t
0
Rice , uncooked, brown
1 cup
208
748
15
154
1.2
3
0
Converted
1 cup
187
677
14
142
0.4
t
0
White
1 cup
191
692
4.2
150
0.3
t
0
Rice flakes
1 cup
30
115
2
26
0.1
t
0
Rice polish
1/2 cup
50
132
6
28
1.2
6
0
Rolls , breakfast, sweet
1 large
50
411
3
23
0.1
12
11
of refined flour
1
38
115
3
20
t
2
2
whole-wheat
1
40
102
4
20
0.1
1
0
Spaghetti with meat sauce
1 cup
250
285
13
35
0.50
10
6
with tomatoes and cheese
1 cup
250
210
6
36
0.50
5
3
Spanish rice with meat
1 cup
250
217
4
40
1.20
4
0
Shredded wheat biscuit
1
28
100
3
23
0.70
1
0
Waffles , 1/2" x 4 1/2" x 5 1/2"
1
75
240
8
30
0.10
9
1
Wheat germ
1 cup
68
245
17
34
2.50
7
3
Wheat-germ cereal ,
toasted
1 cup
65
260
20
36
2.50
7
3
Wheat-meal cereal ,
unrefined
3/4 cup
30
103
4
25
0.70
1
0
Wheat, unground ,
cooked
3/4 cup
200
275
12
35
4.40
1
0
Desserts and sweets
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Apple betty
1 serving
100
150
1
29
0.5
4
0
Bread pudding with raisins
3/4 cup
200
374
11
56
0.20
12
11
Cakes , angel food
1 slice
40
110
3
23
0
t
0
Chocolate fudge w/ icing
1 slice
120
420
5
70
0.3
14
12
Cupcake with icing
1
50
160
3
31
t
3
2
Fruit cake , 2" x 2" x 4"
1 slice
30
105
2
17
0.2
4
3
Gingerbread , 2" cube
1 slice
55
180
2
28
t
7
6
Plain, with no icing
1 slice
55
180
4
31
t
5
4
Sponge cake , no icing
1 slice
40
115
3
22
0
2
2
Candy , caramels
5
25
104
t
19
0
3
3
Chocolate creams
2
30
130
t
24
0
4
4
Fudge , plain, 1" x 1"
2 pieces
90
370
t
80
0.1
12
11
Hard candies
1 oz.
28
90
t
28
0
0
0
Marshmallows , large
5
30
98
1
23
0
0
0
Milk chocolate
2-oz. bar
56
290
2
44
0.2
6
6
Chocolate syrup
2 T.
40
80
t
22
0
t
t
Doughnuts , cake type
1
33
135
2
17
t
7
4
Gelatin, made with water
1 cup
239
155
4
36
0
t
t
Honey , strained honey, strained
2 T.
42
120
t
30
0
0
0
Ice cream , see
Dairy products
Ices , lime , orange , etc.
1 cup
150
117
0
48
0
0
0
Jams , marmalades ,
preserves
1 T.
20
55
0
14
t
0
0
Jellies
1 T.
20
50
0
13
0
0
0
Molasses , blackstrap
1 T.
20
45
0
11
8
0
0
Cane , refined
1 T.
20
50
0
13
0
0
0
Pie , apple, 1/2 of
9" diam. pie
1 slice
135
330
3
53
0.1
13
11
Cherry
1 slice
135
340
3
55
0.1
13
11
Custard
1 slice
130
265
7
34
0
11
10
Lemon meringue
1 slice
120
300
4
45
0.1
12
10
Mince
1 slice
135
340
3
62
0.70
9
8
Pumpkin
1 slice
130
265
5
34
8
12
11
Puddings (see Dairy products )
Sugar , beet or cane
1 cup
200
770
0
199
0
0
0
3 teaspoons or
1 T.
12
50
0
12
0
0
0
Brown, firm-packed, dark
1 cup
220
815
0
210
0
0
Syrup , maple
2 T.
40
100
0
25
0
0
0
table blends
2 T.
40
110
0
29
0
0
0
Tapioca cream pudding
1 cup
250
335
10
42
0
10
9
Nuts and seeds
Food
Measure
Grams
Calories
Protein
Carb
Fiber
Fat
Sat_fat
Almonds , dried
1/2 cup
70
425
13
13
1.8
38
28
roasted and salted
1/2 cup
70
439
13
13
1.8
40
31
Brazil nuts ; unsalted
1/2 cup
70
457
10
7
2
47
31
Cashews , unsalted
1/2 cup
70
392
12
20
0.9
32
28
Coconut , shredded,
sweetened
1/2 cup
50
274
1
26
2
20
19
Peanut butter , commercial
1/3 cup
50
300
12
9
0.9
25
17
Peanut butter, natural
1/3 cup
50
284
13
8
0.9
24
10
Peanuts , roasted
1/3 cup
50
290
13
9
1.2
25
16
Pecans , raw, halves
1/2 cup
52
343
5
7
1.1
35
25
Sesame seeds , dry
1/2 cup
50
280
9
10
3.1
24
13
Sunflower seeds
1/2 cup
50
280
12
10
1.9
26
7
Walnuts , English, raw
1/2 cup
50
325
7
8
1
32
7