Weight, Calories, Proteins, Fat And Carbohydrates Of A "Standard Portion" Of Foods

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This section is from the book "Golden Rules Of Dietetics", by A L Benedict. Also available from Amazon: Golden Rules of Dietetics.

Weight, Calories, Proteins, Fat And Carbohydrates Of A "Standard Portion" Of Foods

Table Of Foods Giving The Weight (In Grams. Ounces And Rough Measure) Of A "Standard Portion" Of Each Food And The Number Of Calories In That Portion In The Form Of Protein, Fat And Carbohydrate

Name of Food.	"Portion" containing 100 Calories Roughly Described.	Wt. of 100 Calories.		Per cent of
Name of Food.	"Portion" containing 100 Calories Roughly Described.	Grams	Os.	Protein.	Fat.	Carbohydrates.
COOKED MEATS.
†Beef. round. boiled(fat),1099	Small serving...	36	1.3	40	60	00
†Beef. round, boiled (lean). 1206............	Large Serving...	62	2.2	90	10	00
†Beef,round,boiled (med),1188...	Small serving...	44	1.6	60	40	00
†Beef. 5th right rib. roasted, 1538...........	Half serving...	18.5	.65	12	88	00
†Beef, 5th right rib, roasted, 1616............	Small serving. .. .	32	1.2	25	75	00
†Beef 5th right rib. roasted, 1615...........	Very small serving...	25	.88	18	82	00
†Beef. ribs boiled. 1169....................	Small serving...	30	l.l	27	73	00
†Beef. ribs boiled. 1170....................	Very small serving...	25	,47	21	79	00
*Calves foul jelly, as purchased.............	...	112	4.	19	00	81
*Chicken, as purchased, canned..............	One thin slice.....	27	.96	23	77	00
* Lamb chops, boiled, edible portion, average. ,	One small chop	27	.96	24	76	00
*Lamb,leg,roast....	Ordinary serving...	50.0	1.8	40	60	00
†Mutton,leg, boiled,1184; .................	Urge serving	34	1.2	35	65	00
†Pork. ham. boiled (fat), 1174..............	Small serving	20.5	.73	14	86	00
†Pork,ham,boiled.1192...	Ordinary serving...	32.5	1.1	28	72	00
†Pork. ham roasted [fat). 1484.............	Small serving...	27	.96	19	81	00
†Pork. ham. roasted (lean). 1511...........	Small serving...	34	1.2	33	67	00
*Turkey, as pur,cannede...	Small serving.	28	.99	23	77	00
†Veal. leg. boiled. 1182.....................	Large serving	67.5	2.4	73	27	00
UNCOOKED HEATS.
*Beef. loin, edible port ion.average (lean)......	Ordinary serving	50	.8	40	60	00
*Beef,loin,edible portion , average...	Small serving..	30	.1	22	78	00
*Beef. loin, porterhouse steak, edible por., av. . .	Small steak..	36	.3	32	68	00
*Beef, loin, sirloin steak, edible portion, av..	Small steak..	40	1.4	31	69	00
*Beef. ribe. lean, edible portion, average.......	Ordinary serving...	52	1.8	42	58	00
*Beef,round,lean,edible portion , average...	Ordinary serving..	63	22	54	46	00
*Beef, tongue, edible portion, average.........	Ordinary serving..	62	22	47	53	00
*Beef juice................................	...	395	4.	78	22	00
*Chicken (broilers), edible portion, average. . . .	Urge serving.....	90	3.2	79	21	00
*Clams, round, in shell, edible portion, average.	Twelve to sixteen.	210	7.4	56	8	36
*Cod. whole, edible portion.............	Two servings	138	4.9	95	5	00
*Goose (young), edible portion, average.......	Half nerving	25	.88	16	84	00
*Halibut steaks or sec., edible portion , average...	Ordinary serving...	81	2.8	61	39	00
*Liver, veal, as purchased, average...........	Two small serving...	79	2.8	61	39	00
*Lobsters,whole,edible portion , average...	Two servings.. ...	117	4.	78	20	2
*Mackerel (Spanish),whole,edible portion,average...	Ordinary serving...	57	2.	50	50	00
*Mutton,leg hind,lean,edible portion , average...	Ordinary serving...	50	1.8	41	59	00
*Oysters,in shell,edible portion , average...	One dozen.....	193	6.8	49	22	29
*Pork,loin chops,edible portion , average...	Very small serving...	27	.97	18	82	00
*Pork,ham,smooked,lean,edible portion , average...	Small serving...	36	1.3	29	71	00
*Pork,baron,smoked,med,fat,edible portion , average...	Small serving...	15	.53	6	94	00
*Salmon (California), ant. sec, ed. por.. av...	Small serving.....	42	1.5	30	70	00
Shad, whole, edible portion, average.........	Ordinary serving...	60	2.1	46	54	00
*Trout, brook, whole, edible portion, average. .	Two small serving	100	3.6	80	20	00
*Turkey,edible portion , average...	Two small serving	33	1.2	29	71	00
VEGETABLES.
*Artichokes, as purchased, average, canned... .	...	430	15	4	0	86
*Asparagus, as purchased, average, canned. . .	...	540	19	33	5	62
*Asparagus, as purchased, average, cooked ....	...	206	7.19	18	63	19
*Beans, baked, canned......................	Small side dish....	75	2.66	21	18	61
*Beans,lima, canned...	Large side dish . .	126	4.44	21	4	75
*Beans, siring, rooked......................	Five servings...	480	16.66	5	48	37
*Beets, edible portion, cooked...,............	Three servings... .	245	8.7	2	23	75
		310	11	20	8	72

Name of Food.	"Portion" Containing 100 Calories Roughly Described.	Wt. of 100 Calories.		Per cent of
Name of Food.	"Portion" Containing 100 Calories Roughly Described.	Grams	Os.	Protein.	Fat.	Carbohydrates.
*Carrots, edible portion,average,fresh...	.........................	215	7.6	10	8	82
Carrots, cooked...	Two Servings....	164	5.81	10	34	56
*Cauliflower, as purchased,average...	..........................	312	11	23	15	62
*Celery, edible portion, average...	........................	540	19	24	5	71
Corn, sweet, cooked...	One Side Dish....	99	3.5	13	10	77
*Cucumbers,edible portion, average...	............................	565	20	18	10	72
*Egg plant,edible portion, average...	........................	350	12	17	10	73
Lentils,cooked...	.......................	89	3.15	27	1	72
*Lettuce, edible portion, average...	.......................	505	18	25	14	61
*Mushrooms,as purchased, average...	........................	215	7.6	31	8	61
*Onions,fresh,edible portion, average...	........................	200	7.1	13	5	82
*Onions,cooked...	Two Large Servings....	240	8.4	12	40	48
*Parsnipe,edible portion, average...	1 1/2 Servings...	152	5.3	10	7	83
Parsnipe,cooked...	..........................	163	5.84	10	34	56
*Peas,green,canned....	Two Servings...	178	6.3	25	3	72
*Peas,green,cooked...	One Servings....	85	3	23	27	50
Potatoes,baked...	One good sized.	86	3.05	11	1	88
*Potatoes,boiled...	One large sized.	102	3.62	11	1	88
*Potatoes,mashed(creamed)...	One Servings...	89	3.14	10	25	65
Potatoes,steamed....	One Servings...	101	3.57	11	1	88
*Potatoes,chips...	One-half Servings.	17	.6	4	63	33
*Potatoes,sweet,cooked...	Half of an potato.	49	1.7	6	9	85
*Pumpkins,edible portion, average...	..........................	380	13	15	4	81
Radishes,as purchased...	..........................	480	17	18	3	79
Rhubarb,edible portion, average...	..........................	430	15	10	27	63
*Spinach,cooked, as purchased...	Two ord Servings......	174	6.1	15	66	19
*Squash,edible portion, average...	..........................	210	7.4	12	10	78
*Succotash,canned ,as purchased,average...	Ordinary Servings....	100	3.5	15	9	76
*Toamotoes, fresh, as purchased, average...	Four av tomatoes.....	430	15	15	16	69
Tomatoes,canned...	..........................	431	15.2	21	7	72
*Turnips,edible portion, average...	Two large Servings...	246	8.7	13	4	83
Vegetable oysters...	..........................	273	9.62	10	51	39
DAIRY PRODUCTS
*Butter,as purchased...	Ord pat or ball...	12.5	.44	.5	99.5	00
*Buttermilk, as purchased...	1 1/2 glass.........	275	9.7	34	12	54
*Cheese, american pale as purchased...	1 1/2 cubic in ...	22	.77	25	73	2
*Cheese, cottage , as purchased...	4 cubic in..........	89	3.12	76	8	16
*Cheese,full cream, as purchased...	1 1/2 cubic in ...	23	.82	25	73	2
*Cheese,Neufchated,as purchased...	1 1/2 cubic in ...	29.5	1.05	22	76	2
*Cheese,Swiss,as purchased...	1 1/2 cubic in ....	23	.8	25	74	1
*Cheese, pineapple,as purchased...	1 1/2 cubic in ...	20	.72	25	73	2
*Cream....	1/4 ordinary glass.....	49	1.7	5	86	9
Kumyas...	..........................	188	6.7	21	37	42
*Milk condensed,sweetened,as purchased...	..........................	30	1.06	10	23	67
*Milk,condensed,unsweetened(evap.cream) as purchased...	..........................	59	2.05	24	50	26
*Milk, skimmed,as purchased...	1 1/2 glass.........	255	9.4	37	7	56
*Milk, whole, as purchased...	small glass..........	140	4.9	19	52	29
*Whey,as purchased...	Two glasses........	360	13	15	10	75
FRUITS (DRIED)
*Apples, as produced, average................	........................	34	1.2	3	7	90
Apricots, as purchased, average................	.....................	35	1.24	7	3	90
*Dates, edible portion, as average..............	Three large........	28	.99	2	7	91
*Dates, as purchased..................................	..........................	31	1.1	2	7	91
*Figs, edible portion, average....................	One large...........	31	1.1	5	0	95
*Prunes, edible portion, average...............	Three large........	32	1.14	3	0	97
*Prunes, as purchased...............................	..........................	38	1.35	3	0	97
*Raisins, edible portion, average...............	..........................	28	1.	3	9	88
*Raisins, as purchased.......................	..........................	31	1.1	3	9	88

Name of Food.	"Portion" Containing 100 Calories Roughly Described.	Wt. of 100 Calories.		Per cent of
Name of Food.	"Portion" Containing 100 Calories Roughly Described.	Grams.	0s.	Protein.	Fat.	Carbohydrate.
FRUITS (FRESH OR COOKED).
*Apples,as purchased...	Two apples	206	7.3	3	7	90
Apples,baked...	...	94	3.3	3	5	93
Apples,sauce...	Ordinary serving...	111	3.9	2	5	93
*Apricots,edible portion,average...	....	168	5.92	8	0	92
Apricots,cooked...	Large serving...	131	4.61	6	0	94
*Bananas,yellow,edible portion,average...	One large...	100	3.5	5	5	90
*Blackberries,as purchased,average...	....	170	5.9	9	16	75
Blueberries...	...	128	4.6	3	8	89
*Blueberries,canned,as purchased...	..	165	5.8	4	9	87
Cantaloupe...	Half ord.serving...	243	8.6	6	0	94
*Cherries,edible portion,average...	...	124	4.4	5	10	85
*Cranberries,as purchased,average...	...	210	7.5	3	12	85
*Grapes,as purchased,average...	...	136	4.8	5	15	80
Grape fruit...	...	215	7.57	7	4	89
Grape juice...	Small glass...	120	4.2	0	0	100
Gooseberries....	..	261	9.2	5	0	95
*Lemons...	..	215	7.57	9	14	77
Lemon juice....	..	246	8.77	0	0	100
Nectarines...	..	147	5.18	4	0	96
Olive,ripe...	About seven olives...	37	1.31	2	91	7
*Oranges,as purchased,average...	One very large...	270	9.4	6	3	91
Oranges,juice...	Large glass...	188	6.62	0	0	100
*Peaches,as purchased,average...	Three ordinary.	290	10	7	2	91
Peaches,sauce...	Ordinary serving....	134	4.78	4	2	94
Peaches,juice...	Ordinary glass...	136	4.80	0	0	100
*Pears...	One large pear...	173	5.40	4	7	89
Pears,sauce...	...	113	3.98	3	4	93
*Pineapples,edible portion,average...	...	226	8	4	6	90
Raspberries,black...	...	146	5.18	10	14	76
Raspberries,red...	...	178	6.29	8	0	92
*Strawberries,as purchased,average...	Two servings...	260	9.1	10	15	75
*Watermelon,as purchased,average...		760	27	6	8	88
CAKES. PASTRY, PUDDING AND DESSERTS.
*Cake,chocolate layer, as purchased..........	Half and square piece...	28	.98	7	22	71
*Cake,gingerbread,as purchased...	Half ord.square piece...	27	.96	6	23	71
*Cake,sponge,as purchased.	Small piece...	25	.89	7	25	68
Custard,caramel...	...	71	2.51	19	10	71
Custard,milk...	Ordinary cup...	122	4.29	26	56	18
Custard,tapioca...	Two-thirds ordin...	69.5	2.25	9	12	79
*Doughnuts,as purchased...	Half a doughnut.	23	.8	6	45	49
*Lady fingers,as purchased...	...	27	.95	10	12	78
*Macaroons,as purchased...	...	23	.82	6	33	61
*Pie,apples,as purchased...	1/2 ord.piece...	38	1.3	5	32	63
*Pie,cream,as purchased...	1/2 ord.piece...	30	1.1	5	32	63
*Pie,custard,as purchased...	1/2 ord.piece...	55	1.9	9	32	59
*Pie,lemon,as purchased...	1/2 ord.piece...	38	1.35	6	36	58
*Pie,mince,as purchased...	1/4 ord piece...	35	1.2	8	38	54
*Pie,squash,as purchased...	1/2 ord.piece...	55	1.9	10	42	48
Pudding,apple sago...	...	81	3.02	6	3	91
Pudding brown betty...	Half ord.serving...	56.6	2	7	12	81
Pudding,cream rice...	Very small serving...	75	2.65	8	13	79
Pudding,Indian rice...	Half ord.serving.	56.6	2	12	25	63
Pudding,apple tapioca...	Small serving...	79	2.8	1	1	98
Tapioca,cooked...	Ordinary serving	108	3.85	1	1	98

Experiments on Losses in Cooking Meats. (1900-03),Grindley.U.S.Department of Agriculture.Bull.No.141.

Laboratory number of specimen,as per Experiments on Losses in Cooking Meat..

*Chemical Composition of American Food Materials,Atwater and Bryant,U.S.Department of Agriculture,Bull No. 28.

Name of Food.	'Portion" contain-ing 100 Calories Roughly Described.	Wt. of 100 Calories		Per cent of
Name of Food.	'Portion" contain-ing 100 Calories Roughly Described.	Grams	Oz.	Protein.	Fat.	Carbohydrates.
SWEETS AND PICKLES.
*Catsup,tomatoesas purchased,average..	....	190	6	10	3	87
*Honey,as purchased...	Four teaspoonfuls..	30	1.05	1	0	99
*Marmalade(orange peal)...	..	28.2	1	.5	2.5	97
*Molasses,cane...	..	35	1.2	.5	0	99.5
*Olives, green, edible portion................	Seven Olives...	32	1.1	1	84	15
*Olives,ripe,edible portion...	Seven olives...	38	1.3	2	91	7
*Pickles,mixed,as purchased...	...	415	14.6	18	1.5	57
*Sugar,granulated...	Three tablespoonfuls or 1 1/2 lumps..	24	.86	0	0	100
*Sugar,maple...	Four teaspoonfuls...	29	1.03	0	0	100
*Syrup,maple...	Four teaspoonfuls..	35	1.2	0	0	100
NUTS.
*Almonds,edible portion,average...	About eight......	15	.53	13	77	10
*Beechnuts...	..	14.5	.52	13	79	8
*Brazil nuts,edible portion...	Three ord.slice...	14	.49	10	86	4
*Butternuts...	..	14	.50	16	82	2
*Coconuts....	..	16	.57	4	77	19
*Chestnuts,fresh,edible portion,average...	..	40	1.4	10	20	70
*Filberts,edible portion,average...	Ten nuts..	14	.48	9	84	7
*Hickory nuts...	...	13	.47	9	85	6
*Peanuts,edible portion,average...	Thirteen double	18	.62	20	63	17
*Pecans,polished,edible portion,...	About eight..	13	.45	6	87	7
*Pine nuts(pignoliss)edible portion...	About eighty..	16	.56	22	74	4
*Walnuts. California, edible portion..........	About six...	14	.48	10	83	7
CEREALS.
*Bread,brown,as purchased,average...	Ord.thick,slice...	43	1.5	9	7	84
*Bread,corn(johnnycake),as purchased,av..	Small square...	38	1.3	12	16	72
*Bread, whits home made, as purchased......	Ord.thick slice...	38	1.3	13	6	81
Corn flakes,toasted...	Ord.cereal,dish...	27	.97	11	1	88
*Corn meal,granular,average....	..	27	.96	10	5	85
*Corn meal,unboiled,edible portion,average...	..	26	.92	9	11	80
*Crackers,graham,as purchased...	Two crackers...	23	.82	9	20	71
*Crackers,oatmeal,as purchased...	Two crackers..	23	.81	11	24	65
*Hominy,cooked...	Large serving..	20	4.2	11	2	87
*Macroni,average...	...	27	.96	16	2	83
*Macroni,average,cooked...	Ordinary serving	110	3.88	14	15	71
*Oatmeal,average,boiled...	1 1/2 serving...	159	5.6	18	7	75
*Popcorn, average........................ ,	...	24	.86	11	11	78
*Rice,uncooked..	...	28	.98	9	1	90
*Rice,boiled,average...	Ord.cereal dish...	87	3.1	10	1	89
*Rice,flakes...	Ord. cereal dish	27	.94	8	1	91
*Rolls,Vienna,as purchased,average...	One large roll..	35	1.2	12	7	81
*Shredded,wheat...	One biscuit..	27	.94	13	4.5	82.5
*Spaghatti,average...	...	28	.97	12	1	87
*Wheat,flour,entire wheeat,average...	...	27	.98	13	5	80
*Wheat flour,graham,average...	...	27	.96	13	5	80
*Wheat flour,patent roller process,family and straight grade sping wheat,average..	...	27	.97	12	3	85
*Zweiback...	Size of thick slice...	23	.81	9	21	70
MISCELLANEOUS
*Egg's hen's,boiled...	One large...	50	2.1	32	68	00
*Eggs,hen's,white...	..	181	5.4	100	0	00
*Eggs,hen's,yolks...	Two yolks..	27	.94	17	83	00
*Omelet...	...	94	3.3	34	60	6
*Soup beef as purchased,average...	...	380	13	69	14	17
*Soup,bean,as purchased...	Very large plate...	150	5.4	20	20	60
*Soup,cream of cetery,as purchased,average...	Two plates..	180	6.3	16	47	37
*Consommme,as purchased...	..	830	29	85	00	15
*Clam chowder,as purchased...	Two plates...	230	8.25	17	18	65

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Weight, Calories, Proteins, Fat And Carbohydrates Of A "Standard Portion" Of Foods

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Weight, Calories, Proteins, Fat And Carbohydrates Of A "Standard Portion" Of Foods

Table Of Foods Giving The Weight (In Grams. Ounces And Rough Measure) Of A "Standard Portion" Of Each Food And The Number Of Calories In That Portion In The Form Of Protein, Fat And Carbohydrate

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