Lima beans, dry, cooked 1 cup 190 260 16 1 0.2 0.1 0.5 0 49 55 5.9 4 0 0
Pea beans, dry, cooked 1 cup 190 225 15 1 0.1 0.1 0.7 0 40 95 5.1 13 0 0
Pinto beans, dry, cooked 1 cup 180 265 15 1 0.1 0.1 0.5 0 49 86 5.4 3 0 0
Beans, dry, canned with
frankfurters 1 cup 255 365 19 18 7.4 8.8 0.7 30 32 94 4.8 1374 33 0
Beans, dry, canned with pork 1 cup 255 310 16 7 2.4 2.7 0.7 10 48 138 4.6 1181 33 5
Beans, dry, canned without pork 1 cup 255 385 16 12 4.3 4.9 1.2 10 54 161 5.9 969 33 5
Red kidney beans, dry, canned 1 cup 255 230 15 1 0.1 0.1 0.6 0 42 74 4.6 968 1 0
Black-eyed peas, dry, cooked 1 cup 250 190 13 1 0.2 0 0.3 0 35 43 3.3 20 3 0
Chickpeas, cooked, drained 1 cup 163 270 15 4 0.4 0.9 1.9 0 45 80 4.9 11 0 0
Lentils, dry, cooked 1 cup 200 215 16 1 0.1 0.2 0.5 0 38 50 4.2 26 4 0
Peanuts, oil roasted, salted 1 cup 145 840 39 71 9.9 35.5 22.6 0 27 125 2.8 626 0 0
Peanuts, oil roasted, unsalted 1 cup 145 840 39 71 9.9 35.5 22.6 0 27 125 2.8 22 0 0
Peanuts, oil roasted, salted 1 ounce 28.35 165 8 14 1.9 6.9 4.4 0 5 24 0.5 122 0 0
Peanuts, oil roasted, unsalted 1 ounce 28.35 165 8 14 1.9 6.9 4.4 0 5 24 0.5 4 0 0
Peanut butter 1 tbsp. 16 95 5 8 1.4 4.0 2.5 0 3 5 0.3 75 0 0
Peas, split, dry, cooked 1 cup 200 230 16 1 0.1 0.1 0.3 0 42 22 3.4 26 8 0
Refried beans, canned 1 cup 290 295 18 3 0.4 0.6 1.4 0 51 141 5.1 1228 0 17
Soybeans, dry, cooked, drained 1 cup 180 235 20 10 1.3 1.9 5.3 0 19 131 4.9 4 5 0
Miso 1 cup 276 470 29 13 1.8 2.6 7.3 0 65 188 4.7 8142 11 0
Tofu 1 piece 120 85 9 5 0.7 1.0 2.9 0 3 108 2.3 8 0 0
Nuts:
Almonds, slivered 1 cup 135 795 27 70 6.7 45.8 14.8 0 28 359 4.9 15 0 1
Almonds, whole 1 ounce 28.35 165 6 15 1.4 9.6 3.1 0 6 75 1.0 3 0 0
Brazil nuts 1 ounce 28.35 185 4 19 4.6 6.5 6.8 0 4 50 1.0 1 0 0
Cashew nuts, dry roasted,
salted 1 ounce 28.35 165 4 13 2.6 7.7 2.2 0 9 13 1.7 181 0 0
Cashew nuts, dry roasted,
unsalted 1 ounce 28.35 165 4 13 2.6 7.7 2.2 0 9 13 1.7 4 0 0
Cashew nuts, oil roasted,
salted 1 ounce 28.35 165 5 14 2.7 8.1 2.3 0 8 12 1.2 177 0 0
Cashew nuts, oil roasted,
unsalted 1 ounce 28.35 165 5 14 2.7 8.1 2.3 0 8 12 1.2 5 0 0
Chestnuts, roasted 1 cup 143 350 5 3 0.6 1.1 1.2 0 76 41 1.3 3 3 37
Coconut, raw, pieces 1 piece 45 160 1 15 13.4 0.6 0.2 0 7 6 1.1 9 0 1
Coconut, raw, shredded 1 cup 80 285 3 27 23.8 1.1 0.3 0 12 11 1.9 16 0 3
Coconut, dried, sweetened,
shredded 1 cup 93 470 3 33 29.3 1.4 0.4 0 44 14 1.8 244 0 1
Filberts, (hazelnuts) chopped 1 ounce 28.35 180 4 18 1.3 13.9 1.7 0 4 53 0.9 1 2 0
Macadamia nuts, oil roasted,
salted 1 ounce 28.35 205 2 22 3.2 17.1 0.4 0 4 13 0.5 74 0 0
Macadamia nuts, oil roasted,
unsalted 1 ounce 28.35 205 2 22 3.2 17.1 0.4 0 4 13 0.5 2 0 0
Mixed nuts, dry roasted,
salted 1 ounce 28.35 170 5 15 2.0 8.9 3.1 0 7 20 1.0 190 0 0
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.
Appendix
493