Olive oil 1 tbsp. 14 125 0 14 1.9 10.3 1.2 0 0 0 0 0 0 0
Peanut oil 1 tbsp. 14 125 0 14 2.4 6.5 4.5 0 0 0 0 0 0 0
Safflower oil 1 tbsp. 14 125 0 14 1.3 1.7 10.4 0 0 0 0 0 0 0
Soybean oil, hydrogenated 1 tbsp. 14 125 0 14 2.1 6.0 5.3 0 0 0 0 0 0 0
Soybean-cottonseed oil,
hydrogenated 1 tbsp. 14 125 0 14 2.5 4.1 6.7 0 0 0 0 0 0 0
Sunflower oil 1 tbsp. 14 125 0 14 1.4 2.7 9.2 0 0 0 0 0 0 0
Salad
Blue cheese salad dressing 1 tbsp. 15 75 1 8 1.5 1.8 4.2 3 1 12 0 164 10 0
French salad dressing 1 tbsp. 16 85 0 9 1.4 4.0 3.5 0 1 2 0 188 0 0
French salad dressing, low
calorie 1 tbsp. 16 25 0 2 0.2 0.3 1.0 0 2 6 0 306 0 0
Italian salad dressing 1 tbsp. 15 80 0 9 1.3 3.7 3.2 0 1 1 0 162 3 0
Italian salad dressing, low
calorie 1 tbsp. 15 5 0 0 0 0 0 0 2 1 0 136 0 0
Mayonnaise 1 tbsp. 14 100 0 11 1.7 3.2 5.8 8 0 3 0.1 80 12 0
Mayonnaise, imitation 1 tbsp. 15 35 0 3 0.5 0.7 1.6 4 2 0 0 75 0 0
Mayonnaise type salad
dressing 1 tbsp. 15 60 0 5 0.7 1.4 2.7 4 4 2 0 107 13 0
Tartar sauce 1 tbsp. 14 75 0 8 1.2 2.6 3.9 4 1 3 0.1 182 9 0
1000 Island salad dressing 1 tbsp. 16 60 0 6 1.0 1.3 3.2 4 2 2 0.1 112 15 0
1000 Island salad dressing,
low calorie 1 tbsp. 15 25 0 2 0.2 0.4 0.9 2 2 2 0.1 150 14 0
Vinegar and oil salad dressing 1 tbsp. 16 70 0 8 1.5 2.4 3.9 0 0 0 0 0 0 0
Fish and Shellfish
Clams, raw 3 ounces 85 65 11 1 0.3 0.3 0.3 43 2 59 2.6 102 26 9
Clams, canned, drained 3 ounces 85 85 13 2 0.5 0.5 0.4 54 2 47 3.5 102 26 3
Crabmeat, canned 1 cup 135 135 23 3 0.5 0.8 1.4 135 1 61 1.1 1350 14 0
Fish sticks, frozen, reheated 1 stick 28 70 6 3 0.8 1.4 0.8 26 4 11 0.3 53 5 0
Flounder or sole, baked with
butter 3 ounces 85 120 16 6 3.2 1.5 0.5 68 0 13 0.3 145 54 1
Flounder or sole, baked with
margarine 3 ounces 85 120 16 6 1.2 2.3 1.9 55 0 14 0.3 151 69 1
Flounder or sole, baked with
no fat 3 ounces 85 80 17 1 0.3 0.2 0.4 59 0 13 0.3 101 10 1
Haddock, breaded, fried 3 ounces 85 175 17 9 2.4 3.9 2.4 75 7 34 1.0 123 20 0
Halibut, broiled with butter 3 ounces 85 140 20 6 3.3 1.6 0.7 62 0 14 0.7 103 174 1
Herring, pickled 3 ounces 85 190 17 13 4.3 4.6 3.1 85 0 29 0.9 850 33 0
Ocean perch, breaded, fried 3 ounces 85 185 16 11 2.6 4.6 2.8 66 7 31 1.2 138 20 0
Oysters, raw 1 cup 240 160 20 4 1.4 0.5 1.4 120 8 226 15.6 175 223 24
Oysters, breaded, fried 1 oyster 45 90 5 5 1.4 2.1 1.4 35 5 49 3.0 70 44 4
Salmon, canned 3 ounces 85 120 17 5 0.9 1.5 2.1 34 0 167 0.7 443 18 0
Salmon, baked 3 ounces 85 140 21 5 1.2 2.4 1.4 60 0 26 0.5 55 87 0
Salmon, smoked 3 ounces 85 150 18 8 2.6 3.9 0.7 51 0 12 0.8 1700 77 0
Food Composition Table (continued)
Cal-
ories
Pro-
tein
(g)
Serving Size Food Item Weight
(g)
Fat (g) Satu-
rated
Fat (g)urated
Mono-
unsat-unsat-
Fat (g)Fat
Poly-
urated
(g)
Cho-
les-
terol
(g)
Car-
bohy-
drate
(g)
Cal-
cium
(mg)
Iron
(mg)
Sod-
ium
(mg)
Vita-
min C
(mg)
Vita-
min A
(g) μ μ
Copyright
Goodheart-Willcox
Co.,
Inc.
484
Adventures
in
Food
and
Nutrition