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EGGS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)

1.00 each Egg White 17 3.5 0 0.0 0.3 0.3

1.00 each Egg Yolk 59 2.8 0 5.1 0.3 0.3

1.00 each Egg, whole 78 6.3 0 5.3 0.6 0.6

BEANS

Item Calories Protein(g) Fiber(g) Fat(g)Net

Carbs(g)

Total

Carbs(g)

0.50 cup Baby Lima Beans 115 7.3 7.0 0.3 14.2 21.2

0.50 cup Black Beans 114 7.6 7.5 0.5 12.9 20.4

0.50 cup Blackeyed Peas 100 6.6 5.6 0.5 12.3 17.9

0.50 cup CA Red KidneyBeans

110 8.1 8.2 0.1 11.6 19.8

0.50 cup Chickpea/GarbanzoBeans

134 7.3 6.2 2.1 16.2 22.5

0.50 cup Great Northern

Beans104 7.4 6.2 0.4 12.5 18.7

2.00 tbs Hummos/Hummus 53 1.5 1.6 2.6 4.6 6.2

0.50 cup Lentils 115 8.9 7.8 0.4 12.1 19.9

0.50 cup Navy Beans 129 7.9 5.8 0.5 18.1 23.9

0.50 cup Pink Beans 126 7.7 4.5 0.4 19.1 23.6

0.50 cup Pinto Beans 110 7.0 7.0 1.0 11.0 18.0

0.50 cup Soybeans 127 11.1 3.8 5.8 6.2 9.9

ALCOHOL

Item Calories Protein(g) Fiber(g) Fat(g)Net

Carbs(g)

Total

Carbs(g)

12.00 fl oz Beer 146 1.1 0.7 0.0 12.5 13.2

1.00 fl oz Bourbon 80 Proof 64 0.0 0.0 0.0 0.0 0.0

1.00 oz wt Brandy 86 Proof 71 0.0 0.0 0.0 0.0 0.01.00 oz wt Brandy 86 Proof 71 0.0 0.0 0.0 0.0 0.0

1.00 oz wt Gin 80 Proof 65 0.0 0.0 0.0 0.0 0.0

4.00 fl oz Medium White

Wine80 0.1 0.0 0.0 0.9 0.9

4.00 fl oz Red Wine 85 0.2 0.0 0.0 2.0 2.0

1.00 oz wt Rum 80 Proof 65 0.0 0.0 0.0 0.0 0.0

http://www.eddieoneverything.com/nutrition_info/calories-carbs/Lima-beans-immature-seeds-frozen-baby-cooked-boiled-drained-without-salt_2980.phphttp://www.eddieoneverything.com/nutrition_info/calories-carbs/Lima-beans-immature-seeds-frozen-baby-cooked-boiled-drained-without-salt_2980.php

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1.00 oz wt Tequila 80 Proof 65 0.0 0.0 0.0 0.0 0.0

1.00 oz wt Triple Sec

Liqueur 1 Shot100 0.0 0.0 0.1 12.5 12.5

1.00 oz wt Vodka 80 Proof 65 0.0 0.0 0.0 0.0 0.0

1.00 oz wt Whiskey 80

Proof 65 0.0 0.0 0.0 0.0 0.0

DESSERTS & PASTRIES

Item Calories Protein(g) Fiber(g) Fat(g)Net

Carbs(g)

Total

Carbs(g)

1.00 piece Cake, angelfood,

1/12 cake129 3.1 0.1 0.2 29.2 29.4

1.00 piece Cake, chocolate

layer, 3 oz 300 2.0 2.0 16.0 36.0 38.0

SNACKS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)

10.00 piece Potato Chips 107 1.4 0.9 6.9 9.7 10.6

10.00 piece Pretzels 229 5.5 1.9 2.1 45.6 47.5

0.50 oz wt Soy Nuts 60 6.0 2.5 2.0 2.0 4.5

10.00 piece Tortilla Chips 90 1.3 1.2 4.7 10.2 11.3

FRUIT & FRUIT JUICES

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)

1.00 each Apple, medium 81 0.3 3.7 0.5 17.3 21.0

0.25 cup Applesauce 26 0.1 0.7 0.0 6.2 6.9

0.25 cup Apricots, dried 96 1.5 3.6 0.2 21.3 24.9

1.00 each Apricots, fresh 17 0.5 0.8 0.1 3.1 3.91.00 each Avocado 324 4.0 10.1 30.8 4.8 14.9

1.00 each Banana, small 93 1.0 2.4 0.5 21.2 23.7

0.25 cup Blackberries 19 0.3 1.9 0.1 2.7 4.6

0.25 cup Blueberries 20 0.2 1.0 0.1 4.1 5.1

0.25 cup Cantaloupe 14 0.4 0.3 0.1 3.0 3.3

0.25 cup Cherries 21 0.4 0.7 0.3 4.2 4.8

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0.25 cup Cranberries, raw 12 0.1 1.0 0.0 2.0 3.0

0.25 cup Currants, dried 102 1.5 2.4 0.1 24.2 26.7

0.25 cup Dates, chopped 122 0.9 3.3 0.2 29.4 32.7

0.25 cup Figs, dried 127 1.5 5.8 0.6 26.7 32.5

1.00 each Figs, fresh 37 0.4 1.7 0.2 7.9 9.6

0.50 each Grapefruit Juice 37 0.7 1.4 0.1 7.9 Canned9.2

Unsweetened Cup

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)

0.25 cup Grapes 28 0.3 0.4 0.2 6.7 7.1

0.25 cup HoneydewMelon

15 0.2 0.3 0.0 3.6 3.9

0.50 cup Juice, apple 58 0.1 0.1 0.1 14.4 14.5

0.50 cup Juice, cranberry 72 0.0 0.1 0.1 18.1 18.2

0.50 cup Juice, grape 77 0.7 0.1 0.1 18.8 18.90.50 cup Juice, grapefruit 47 0.6 0.1 0.1 10.9 11.1

1.00 tbs Juice, lemon 4 0.1 0.1 0.0 1.3 1.3

1.00 tbs Juice, lime 4 0.1 0.1 0.0 1.3 1.4

0.50 cup Juice, orange 56 0.8 0.2 0.1 13.2 13.4

0.50 cup Juice, tomato 21 0.9 0.5 0.1 4.7 5.1

1.00 each Kiwifruit 46 0.8 2.6 0.3 8.7 11.3

0.25 cup Mango 27 0.2 0.7 0.1 6.3 7.0

1.00 each Nectarine 67 1.3 2.2 0.6 13.8 16.0

1.00 each Orange 64 1.4 3.4 0.1 12.9 16.3

0.25 cup Papaya 14 0.2 0.6 0.0 2.8 3.41.00 each Peach, medium 42 0.7 2.0 0.1 8.9 10.9

1.00 each Pear, medium 98 0.6 4.0 0.7 21.1 25.1

0.25 cup Pineapple 19 0.2 0.5 0.2 4.3 4.8

1.00 each Plums 36 0.5 1.0 0.4 7.6 8.6

0.25 cup Prunes 102 1.1 3.0 0.2 23.6 26.7

0.25 cup Raspberries 15 0.3 2.1 0.2 1.5 3.6

0.25 cup Seedless Raisins 124 1.3 1.7 0.2 31.0 32.6

0.25 cup Strawberries 11 0.2 0.9 0.1 1.8 2.7

1.00 each Tangerine 31 0.4 1.6 0.1 6.2 7.8

0.25 cup Watermelon 12 0.2 0.2 0.2 2.6 2.8

VEGETABLES

Item Calories Protein(g) Fiber(g) Fat(g)NetCarbs(g)

TotalCarbs(g)

1.00 each Artichoke 60 4.2 6.5 0.2 6.9 13.4

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1.00 each Artichoke hearts,

marinated25 0.0 0.0 2.5 1.0 1.0

6.00 each Asparagus spears 22 2.3 1.4 0.3 2.4 3.8

0.50 cup Beans, green 22 1.2 2.0 0.2 2.9 4.9

1.00 cup Bok Choi 9 1.1 0.7 0.1 0.8 1.5

0.50 cup Broccoflower 16 1.5 1.6 0.2 1.5 3.10.50 cup Broccoli 22 2.3 2.3 0.3 1.7 3.9

0.50 cup Broccoli rabe 10 1.3 0.0 0.0 2.0 2.0

6.00 each Brussels sprouts 49 3.2 3.3 0.6 7.6 10.9

0.50 cup Cabbage, green 8 0.4 0.8 0.1 1.1 1.9

0.50 cup Cabbage, red 9 0.5 0.8 0.1 1.1 1.9

0.50 cup Cabbage, sauerkraut 22 1.1 3.0 0.2 2.1 5.1

0.50 cup Cabbage, savoy 9 0.7 1.1 0.0 1.1 2.1

1.00 each Carrots, medium 31 0.7 2.2 0.1 5.1 7.3

6.00 each Cauliflower 25 2.0 2.9 0.5 1.5 4.4

1.00 each Celery stalk 6 0.3 0.7 0.1 0.8 1.51.00 tbs Celery, chopped 1 0.1 0.1 0.0 0.1 0.3

1.00 each Chili Pepper 20 0.0 0.0 0.0 0.0 0.0

1.00 tbs Chilies, green,chopped

3 0.0 0.5 0.0 0.0 0.5

4.00 oz wt Collards 37 3.1 4.1 0.4 3.2 7.3

0.50 cup Corn 66 2.3 2.0 0.4 14.1 16.0

1.00 each Cucumber, English 19 0.9 1.1 0.3 2.8 4.0

0.50 each Cucumber, small 12 0.6 0.7 0.2 1.8 2.5

0.50 cup Daikon 8 0.3 0.7 0.0 1.1 1.8

0.50 cup Eggplant 14 0.4 1.2 0.1 2.0 3.30.50 cup Eggplant, Italian 14 0.4 1.2 0.1 2.0 3.3

0.50 cup Endive 8 0.4 1.4 0.0 0.4 1.8

0.50 cup Escarole 4 0.3 0.8 0.1 0.1 0.8

0.50 cup Fenned 13 0.5 1.3 0.1 1.8 3.2

1.00 cup Greens, mixed 9 0.9 1.2 0.1 0.4 1.6

0.50 cup Jicama 25 0.5 3.2 0.1 2.5 5.7

0.50 cup Kale 18 1.2 1.3 0.3 2.4 3.7

1.00 each Leeks 54 1.3 1.6 0.3 11.0 12.6

1.00 cup Lettuce, butterhead 7 0.7 0.6 0.1 0.7 1.3

1.00 cup Lettuce, romaine 8 0.9 1.0 0.1 0.4 1.30.50 cup Mushroom,

potobello9 1.0 0.4 0.1 1.0 1.4

2.00 tbs Mushrooms, dried 64 5.6 2.9 0.7 6.0 8.9

0.50 cup Mushrooms, fresh 9 1.0 0.4 0.1 1.0 1.4

4.00 oz wt Okra 34 1.9 2.5 0.3 5.0 7.5

1.00 each Onions 42 1.3 2.0 0.2 7.5 9.5

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0.25 cup Onions, green 8 0.5 0.7 0.0 1.2 1.8

0.50 cup Peas, edible podded 34 2.6 2.2 0.2 3.4 5.6

0.50 cup Peas, green 55 3.8 3.4 0.3 6.5 9.9

0.50 cup Pepper, green 20 0.7 1.3 0.1 3.4 4.8

0.50 cup Pepper, red 20 0.7 1.5 0.1 3.3 4.8

1.00 each Peppers, jalapeno 4 0.2 0.4 0.1 0.4 0.8

0.50 each Peppers, roasted 10 0.3 0.4 0.1 2.0 2.4

1.00 each Potato, sweet 95 1.8 3.1 0.1 19.2 22.4

0.50 cup Potato, white 66 1.4 1.5 0.1 13.9 15.4

0.50 cup Pumpkin 42 1.3 3.6 0.3 6.3 9.9

0.50 cup Radicchio 5 0.3 0.2 0.1 0.7 0.9

6.00 each Radishes 5 0.2 0.4 0.1 0.5 1.0

0.50 cup Rhubarb 13 0.5 1.1 0.1 1.7 2.8

0.25 cup Shallots 29 1.0 0.3 0.0 6.4 6.7

1.00 cup Spinach, raw 7 0.9 0.8 0.1 0.2 1.1

0.50 cup Squash, acorn 57 1.1 4.5 0.1 10.4 14.9

0.50 cup Squash, butternut 41 0.9 2.9 0.1 7.9 10.8

0.50 cup Squash, spaghetti 21 0.5 1.1 0.2 3.9 5.0

0.50 cup Squash, summer 11 0.7 1.1 0.1 1.4 2.5

1.00 each Squash, zucchini 27 2.3 2.4 0.3 3.3 5.7

0.50 cup Swiss chard 3 0.3 0.3 0.0 0.4 0.7

1.00 each Tomatillos 11 0.3 0.6 0.3 1.3 2.0

1.00 each Tomato, plum 19 0.8 1.0 0.3 3.2 4.2

1.00 each Tomato, small 19 0.8 1.0 0.3 3.2 4.2

0.50 cup Tomatoes, canned 23 1.1 1.2 0.2 4.0 5.2

6.00 each Tomatoes, cherry 21 0.9 1.1 0.3 3.6 4.7

0.50 cup Tomatoes, chopped 16 0.6 0.8 0.2 2.6 3.5

0.25 cup Tomatoes, sun

dried,59 1.4 1.6 3.9 4.8 oil6.4

CHEESES

Item Calories Protein(g) Fiber(g) Fat(g)Net

Carbs(g)

Total

Carbs(g)1.00 piece American Cheese,

2/3 oz. slice79 4.7 0 6.6 0.3 0.3

2.00 tbs Blue Cheese,crumbled

60 3.6 0 4.8 0.4 0.4

2.00 tbs Cheddar Cheese

Shredded57 3.5 0 4.7 0.2 0.2

2.00 tbs Cream Cheese 101 2.2 0 10.1 0.8 0.8

http://www.eddieoneverything.com/nutrition_info/calories-carbs/Cheese-pasteurized-process-american-with-di-sodium-phosphate_42.phphttp://www.eddieoneverything.com/nutrition_info/calories-carbs/Cheese-pasteurized-process-american-with-di-sodium-phosphate_42.php

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0.50 cup Creamed Cottage

Cheese109 13.1 0 4.7 2.8 2.8

MILK, CREAM & BUTTER

Item Calories Protein(g) Fiber(g) Fat(g)Net

Carbs(g)

Total

Carbs(g)

1.00 tsp Butter 34 0.0 0 3.8 0.0 0.0

1.00 cup Buttermilk, 1%lowfat

110 9.0 0 2.5 13.0 13.0

2.00 tbs Half and Half

Cream40 1.0 0 3.0 1.0 1.0

2.00 tbs Heavy WhippingCream

103 0.6 0 11.0 0.8 0.8

1.00 cup Milk, 2% 121 8.1 0 4.7 11.7 11.7

1.00 cup Milk, Whole 150 8.0 0 8.1 11.4 11.4

2.00 tbs Sour Cream 62 0.9 0 6.0 1.2 1.2

1.00 tsp Whipped Butter 23 0.0 0 2.6 0.0 0.0

1.00 cup Yogurt, lowfat,

plain155 12.9 0 3.8 17.2 17.2

1.00 cup Yogurt, whole

milk, plain150 8.5 0 8.0 11.4 11.4

POULTRY

Item Calories Protein(g) Fiber(g) Fat(g)NetCarbs(g)

TotalCarbs(g)

6.00 oz wt Chicken Breast

Cutlet322 48.7 0 12.7 0.0 0.0

6.00 oz wt Chicken Breast,

boneless322 48.7 0 12.7 0.0 0.0

1.00 each Chicken leg 265 29.7 0 15.4 0.0 0.0

1.00 each Chicken Thigh 153 15.5 0 9.6 0.0 0.06.00 oz wt Chicken Thigh,

boneless479 39.2 0 34.6 0.0 0.0

6.00 oz wt Chicken Thigh,

skinless,270 44.6 0 8.9 0.0 0.0

boneless

http://www.eddieoneverything.com/nutrition_info/calories-carbs/Broilers-or-fryers-breast-meat-only-raw_802.phphttp://www.eddieoneverything.com/nutrition_info/calories-carbs/Broilers-or-fryers-breast-meat-only-raw_802.php

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Item Calories Protein(g) Fiber(g) Fat(g)Net

Carbs(g)

Total

Carbs(g)

1.00 each Chicken Wing 99 9.1 0 6.6 0.0 0.0

6.00 oz wt Chicken, ground 374 40.2 0 22.5 0.0 0.0

6.00 oz wt Chicken, light

and dark, 323 49.2 0 12.6 0.0 0.0

roasted, chopped

Item Calories Protein(g) Fiber(g) Fat(g)Net

Carbs(g)

Total

Carbs(g)

6.00 oz wt Chicken, whole 260 29.8 0 14.7 0.1 0.1

2.00 oz wt Chicken/turkey

sausage97 9.6 0 6.4 0.3 0.3

6.00 oz wt Cornish Game

Hen

372 31.9 0 26.1 0.0 0.0

6.00 oz wt Duck breast,

skinless279 45.0 0 9.6 0.0 0.0

6.00 oz wt Duck, whole 916 26.1 0 89.2 0.0 0.0

6.00 oz wt Goose, whole 329 27.1 0 23.6 0.0 0.0

6.00 oz wt Turkey breast

cutlet266 59.3 0 1.5 0.0 0.0

6.00 oz wt Turkey Breast,skinless,

266 59.3 0 1.5 0.0 0.0

boneless

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)

6.00 oz wt Turkey,

ground378 44.1 0 21.2 0.0 0.0

6.00 oz wt Turkey, whole 264 36.1 0 12.2 0.1 0.1

SEAFOOD

Item Calories Protein(g) Fiber(g) Fat(g)NetCarbs(g) TotalCarbs(g)

1.00 oz wt Anchovies in OilCnd Drained

60 8.2 0 2.8 0.0 0.0

6.00 oz wt Bluefish 270 43.7 0 9.3 0.0 0.0

6.00 oz wt Catfish 306 35.3 0 17.2 0.0 0.0

6.00 oz wt Clams, canned 252 43.5 0 3.3 8.7 8.7

6.00 oz wt Cod 179 38.8 0 1.5 0.0 0.0

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3.00 oz wt Cod, salted 247 53.4 0 2.0 0.0 0.0

6.00 oz wt Conch 468 81.1 0 1.4 26.4 26.4

6.00 oz wt Crab meat 174 34.4 0 3.0 0.0 0.0

6.00 oz wt Crab, canned 168 34.9 0 2.1 0.0 0.0

6.00 oz wt Crab, steamed 174 34.4 0 3.0 0.0 0.0

6.00 oz wt Halibut 249 47.2 0 5.2 0.0 0.0

6.00 oz wt Lobster meat 167 34.9 0 1.0 2.2 2.2

6.00 oz wt Lobster, whole 167 34.9 0 1.0 2.2 2.2

6.00 oz wt Mackerel 446 40.6 0 30.3 0.0 0.0

6.00 oz wt Mahi mahi 193 42.0 0 1.6 0.0 0.0

6.00 oz wt Mussels 195 27.0 0 5.1 8.4 8.4

6.00 oz wt Oysters 134 11.8 0 3.5 12.5 12.5

6.00 oz wt Salmon steak 415 45.1 0 24.6 0.0 0.0

6.00 oz wt Salmon, smoked 199 31.1 0 7.3 0.0 0.0

6.00 oz wt Scallops 182 27.7 0 5.4 3.9 3.9

6.00 oz wt Scrod 179 38.8 0 1.5 0.0 0.0

6.00 oz wt Shrimp 168 35.6 0 1.8 0.0 0.0

6.00 oz wt Smoked fish 437 30.0 0 34.3 0.0 0.0

6.00 oz wt Snapper 227 46.5 0 3.0 0.0 0.0

6.00 oz wt Squid 209 35.3 0 3.1 7.0 7.0

6.00 oz wt Trout 287 41.3 0 12.2 0.0 0.0

6.00 oz wt Tuna filet 245 53.0 0 2.2 0.0 0.0

6.00 oz wt Tuna steak 245 53.0 0 2.2 0.0 0.0

6.00 oz wt Tuna, canned, oil

packed337 49.6 0 14.0 0.0 0.0

6.00 oz wt Tuna, canned,water packed

197 43.4 0 1.4 0.0 0.0