Mixed nuts, dry roasted,
unsalted 1 ounce 28.35 170 5 15 2.0 8.9 3.1 0 7 20 1.0 3 0 0
Mixed nuts, oil roasted, salted 1 ounce 28.35 175 5 16 2.5 9.0 3.8 0 6 31 0.9 185 1 0
Mixed nuts, oil roasted,
unsalted 1 ounce 28.35 175 5 16 2.5 9.0 3.8 0 6 31 0.9 3 1 0
Pecans, halves 1 ounce 28.35 190 2 19 1.5 12.0 4.7 0 5 10 0.6 0 4 1
Pine nuts 1 ounce 28.35 160 3 17 2.7 6.5 7.3 0 5 2 0.9 20 1 1
Pistachio nuts 1 ounce 28.35 165 6 14 1.7 9.3 2.1 0 7 38 1.9 2 7 0
Walnuts, black, chopped 1 ounce 28.35 170 7 16 1.0 3.6 10.6 0 3 16 0.9 0 8 0
Walnuts, English, chopped 1 ounce 28.35 180 4 18 1.6 4.0 11.1 0 5 27 0.7 3 4 1
Seeds:
Pumpkin and squash kernels 1 ounce 28.35 155 7 13 2.5 4.0 5.9 0 5 12 4.2 5 11 0
Sesame seeds 1 tbsp. 8 45 2 4 0.6 1.7 1.9 0 1 11 0.6 3 1 0
Sunflower seeds 1 ounce 28.35 160 6 14 1.5 2.7 9.3 0 5 33 1.9 1 1 0
Tahini 1 tbsp. 15 90 3 8 1.1 3.0 3.5 0 3 21 0.7 5 1 1
Meat and Meat Products
Beef:
Beef, cooked, chuck blade,
lean & fat 3 ounces 85 325 22 26 10.8 11.7 0.9 87 0 11 2.5 53 0 0
Beef, cooked, chuck blade,
lean only 2.2 ounces 62 170 19 9 3.9 4.2 0.3 66 0 8 2.3 44 0 0
Beef, cooked, bottom round,
lean & fat 3 ounces 85 220 25 13 4.8 5.7 0.5 81 0 5 2.8 43 0 0
Beef, cooked, bottom round,
lean only 2.8 ounces 78 175 25 8 2.7 3.4 0.3 75 0 4 2.7 40 0 0
Ground beef, broiled, lean 3 ounces 85 230 21 16 6.2 6.9 0.6 74 0 9 1.8 65 0 0
Ground beef, broiled, regular 3 ounces 85 245 20 18 6.9 7.7 0.7 76 0 9 2.1 70 0 0
Beef heart, braised 3 ounces 85 150 24 5 1.2 0.8 1.6 164 0 5 6.4 54 0 5
Beef liver, fried 3 ounces 85 185 23 7 2.5 3.6 1.3 410 7 9 5.3 90 9120 23
Beef roast, rib, lean & fat 3 ounces 85 315 19 26 10.8 11.4 0.9 72 0 8 2.0 54 0 0
Beef roast, rib, lean only 2.2 ounces 61 150 17 9 3.6 3.7 0.3 49 0 5 1.7 45 0 0
Beef roast, eye of round,
lean & fat 3 ounces 85 205 23 12 4.9 5.4 0.5 62 0 5 1.6 50 0 0
Beef roast, eye of round,
lean only 2.6 ounces 75 135 22 5 1.9 2.1 0.2 52 0 3 1.5 46 0 0
Beef steak, sirloin,
broiled, lean & fat 3 ounces 85 240 23 15 6.4 6.9 0.6 77 0 9 2.6 53 0 0
Beef steak, sirloin,
broiled, lean only 2.5 ounces 72 150 22 6 2.6 2.8 0.3 64 0 8 2.4 48 0 0
Beef, canned, corned 3 ounces 85 185 22 10 4.2 4.9 0.4 80 0 17 3.7 802 0 0
Beef, dried, chipped 2.5 ounces 72 145 24 4 1.8 2.0 0.2 46 0 14 2.3 3053 0 0
Lamb:
Lamb, chops, arm,
braised, lean & fat 2.2 ounces 63 220 20 15 6.9 6.0 0.9 77 0 16 1.5 46 0 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.
494
Adventures
in
Food
and
Nutrition