Table of Nutritional Values
Sep 20th, 2009 by sandalwood
Table of Nutritional Values
The table below lists some of the popular foods that make up typical North American meals. They are not fancy or restrictive in any way and are suitable for a normal type 2 diabetic, like me, who experiences some problems in keeping blood sugars at the right levels even after 20 years of dealing with them.
No foods are off limits to the diabetic solely because of having diabetes but if you are following the American Diabetes Association’s recommendations for ratios of carbohydrates, fats, proteins, and the total calories that should make up the daily food intake, then it would be useful, in some instances, to have a table such as that shown below to provide the nutrient content of particular common food items.
Space does not permit a complete listing of the vast number of possible ingredients from which selections are made for meals that meet our own preferences, but those in the table are useful for the purpose of illustration.
Caution on accuracy
The table has been compiled from a mix of Nutritional Facts labels on actual food items and from various web sources that are not always consistent from one data source to another regarding the information provided.
Therefore, until more cross-checking and confirmation of accuracy can be completed, please note that the values set out are to be considered as approximate values subject to verification, or otherwise. In the next version of this table, verified values will be signified as such.
| Serving | |||||||
| Food Item | grams | Carbs | Fat | Protein | Calories | GI | GL |
| Vegetables | |||||||
| Broccolli 3/4 cup | 85 | 4 | 0 | 2 | 25 | ||
| Cabbage 1 cup | 84 | 5 | 0 | 1 | 25 | ||
| Carrots 1-1/4 cups | 78 | 8 | 0 | 1 | 35 | ||
| Cauliflower 1 cup | 99 | 5 | 0 | 2 | 25 | ||
| Green Beans 3/4 cup | 83 | 5 | 0 | 1 | 25 | ||
| Lettuce – 1-1/2 cups | 85 | 4 | 0 | 1 | 15 | ||
| Mushrooms – 1 cup | 70 | 2 | 0 | 2 | 15 | ||
| Peas, green – 1 cup | 30 | 21 | 1 | 8 | 117 | ||
| Potatoes, mashed – 1 cup | 52 | 33 | 7.5 | 3.8 | 210 | ||
| Potatoes, hash browns 2/3 cup | 65 | 22 | 6 | 6 | 150 | ||
| Sweet Potato – medium | 114 | 24 | 0 | 2 | 105 | ||
| Tomato – 2-1/2 ” dia. | 120 | 5 | 0 | 1 | 22 | ||
| Turnips, cooked – 1 cup | 56 | 40 | 2 | 8 | 190 | ||
| Rice, brown cooked – 1 cup | 195 | 46 | 2 | 5 | 218 | ||
| Pasta, whole grain – 1 cup | 56 | 40 | 2 | 8 | 190 | ||
| Baked Beans, Heinz – 1 cup | 254 | 54 | 1 | 14 | 280 | ||
| Meats | |||||||
| Beef – roast sirloin 3 oz, | 85 | 0 | 7 | 23 | 155 | ||
| Chicken breast – roast 3 oz | 28 | 0 | 11 | 24 | 120 | ||
| Pork, loin, top roast – 3 oz | 85 | 0 | 10 | 24 | 190 | ||
| Lamb, leg, top round roast 3 oz | 85 | 0 | 5 | 26 | 153 | ||
| Ham, cooked – 3 slices | 63 | 1 | 2 | 10 | 66 | ||
| Hamburger, McD’s – I patty | 100 | 31 | 9 | 12 | 250 | ||
| Cheeseburger, McD’s – 1 patty | 114 | 33 | 12 | 15 | 300 | ||
| Fats | |||||||
| Butter – 1 tbspn | 11 | 0 | 11 | 0 | 100 | ||
| Margarine – 1 tbspn | 8 | 0 | 8.5 | 0 | 75 | ||
| Olive oil – 1 tbspn | 0 | 14 | 0 | 120 | |||
| Salad dressing, low cal Italian | 1 | 1.5 | 0 | 16 | |||
| Salad dressing regular, Italian | 1.5 | 7 | 0 | 69 | |||
| Fruits | |||||||
| Apple- medium, approximately | 146 | 20.5 | 0 | 0 | 76 | ||
| Banana – medium | 126 | 22 | 0 | 0 | 110 | ||
| Grapes – 1-1/2 cups | 138 | 24 | 1 | 1 | 90 | ||
| Orange – medium | 154 | 21 | 0 | 1 | 70 | ||
| Peach – medium | 98 | 10 | 0 | 1 | 40 | ||
| Pear – medium | 166 | 25 | 1 | 1 | 100 | ||
| Olives, large black – 3 | 18 | 1 | 2 | 0 | 25 | ||
| Strawberries, fresh, sliced 1 cup | 166 | 12 | 0 | 1 | 50 | ||
| Serving | |||||||
| Food Item | grams | Carbs | Fat | Protein | Calories | GI | GL |
| Fish | |||||||
| Cod, Atlantic – 1 fillet | 180 | 0 | 2 | 41 | 189 | ||
| Haddock – 1 fillet | 150 | 0 | 1 | 36 | 168 | ||
| Salmon, pink – 1/2 fillet | 124 | 0 | 5 | 32 | 185 | ||
| Salmon, Sockeye – 1/2 fillet | 155 | 0 | 17 | 42 | 335 | ||
| Cereals & Oatmeal | |||||||
| All Bran – 1 cup | 34 | 27 | 0.5 | 4 | 110 | ||
| Cheerios – 1 cup | 27 | 19 | 1.5 | 3 | 100 | ||
| Corn Flakes – 1 cup | 30 | 26 | 0 | 2 | 110 | ||
| Muffets – 2 | 42 | 34 | 1 | 5 | 160 | ||
| Muslix – 2/3 cup | 52 | 41 | 2 | 5 | 200 | ||
| Oatmeal, (Porridge) – 1/2 cup | 40 | 27 | 3 | 5 | 150 | ||
| Shredded Wheat – 1 cup | 47 | 40 | 1 | 5 | 160 | ||
| Dairy | |||||||
| Egg – 1 large, fried | 46 | 0 | 7 | 6 | 90 | ||
| Egg – 2 large, scrambled | 94 | 2 | 15 | 13 | 199 | ||
| Cheese – per slice | 19 | 1 | 4.5 | 3 | 60 | ||
| Milk – 2% 8 oz | 277 | 12 | 5 | 8 | 120 | ||
| Soy Milk – 1 cup | 243 | 15 | 4 | 8 | 131 | ||
| Soup, tomato, can’d – 1 cup | 244 | 16 | 1 | 2 | 73 | ||
| Breads, etc. | |||||||
| Bagel, multi grain – 1/2 | 61 | 35 | 1.5 | 6 | 170 | ||
| Bread – Whole grain – 1 slice | 45 | 20 | 2 | 5 | 120 | ||
| English Muffin | 63 | 30 | 6 | 5 | 189 | ||
| Muffin, blueberry | 128 | 49 | 20 | 5 | 420 | ||
| Muffin, Oatbran – medium | 66 | 55 | 8 | 8 | 305 | ||
| Biscuits – Arrowroot, Tea – 3 | 21 | 15 | 3 | 1 | 90 | ||
| Waffle 1 | 39 | 16 | 4.5 | 2 | 90 | ||
| Jello Puddings, sugar free | 17.5 | 12 | 0 | 0 | 70 | ||
| Jello Jelly, sugar free | 2.5 | 1 | 0 | 1 | 10 | ||
| Jams, spreads, etc | |||||||
| Honey – 1 tbspn | 21 | 26 | 0 | 0 | 60 | ||
| Jam, low sugar – 1 tbspn | 6.5 | 6 | 0 | 0 | 25 | ||
| Maple Snyrup – 1 tbsp | 13 | 13 | 0 | 0 | 52 | ||
| Peanut Butter – 1 tbspn | 13 | 3 | 8 | 4 | 94 | ||
| Drinks | |||||||
| Coffee, w. ceam & sugar – I cup | 0 | 0 | 0 | 2 | |||
| Tea, w. milk – 1 cup | 0 | 0 | 0 | 48 | |||
| Alcahol, Vodka – 1 shot | 0 | 0 | 0 | 56 | |||
| Beer, Bud light – 12 oz | 6.6 | 0 | 1 | 110 |
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