For FIVE days, record everything that you eat and drink. (Alternatively, you may interview a friend or family member to collect this data.) Include any condiments (ketchup, butter

Nutritive Value of FoodsUnited States

Department of Agriculture

Agricultural Research Service

Home and Garden Bulletin Number 72

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Nutritive Value of Foods

United States Department of Agriculture

Agricultural Research Service

Home and Garden Bulletin Number 72

Susan E. Gebhardt and Robin G. Thomas

U.S. Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory, Beltsville, Maryland

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Abstract

Gebhardt, Susan E., and Robin G. Thomas. 2002. Nutritive Value of Foods. U.S. Department of Agriculture, Agricultural Research Service, Home and Garden Bulletin 72

This publication gives in tabular form the nutritive values for household measures of commonly used foods. It was first published in 1960; the last revision was published in 1991. In this revision, values for total dietary fiber have been added and phosphorus values have been removed. Values are reported for water; calories; protein; total fat; saturated, monounsaturated, and polyunsaturated fatty acids; cholesterol; carbohydrate; total dietary fiber; calcium; iron; potassium; sodium; vitamin A in IU and RE units; thiamin; riboflavin; niacin; and ascorbic acid (vitamin C). Data are from the U.S. Department of Agriculture Nutrient Database for Standard Reference, Release 13.

Keywords: ascorbic acid, calcium, calories, cholesterol, dietary fiber, fatty acids, foods, iron, niacin, nutrient composition, nutrient data, potassium, protein, riboflavin, salt, sodium, total fat, vitamin A

Mention of trade names, commercial products, or companies in this publication is solely for the purpose of providing specific information and does not imply recommendation or endorsement by the U.S. Department of Agriculture over others not mentioned.

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For sale by the Superintendent of Documents U.S. Government Printing Office Internet:bookstore.gpo.gov Phone: toll free (866) 512-1800; DC area (202) 512-1800

Fax: (202) 512-2250 Mail: Stop SSOP, Washington, DC 20402-0001

The U.S. Department of Agriculture (USDA) prohibits discrimination in all its programs and activities on the basis of race, color, national origin, sex, religion, age, disability, political beliefs, sexual orientation, or marital or family status. (Not all prohibited bases apply to all programs.) Persons with disabilities who require alternative means for communication of program information (Braille, large print, audiotape, etc.) should contact USDA’s TARGET Center at (202) 720-2600 (voice and TDD).

To file a complaint of discrimination, write USDA, Office of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250-9410 or call (202) 720-5964 (voice and TDD). USDA is an equal opportunity provider and employer

Revised October 2002

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Contents

Acknowledgments ……………………………………………………………………………………………………………………….. iv Abbreviations ……………………………………………………………………………………………………………………………… v Introduction ………………………………………………………………………………………………………………………………… 1 Further information ……………………………………………………………………………………………………………………… 1 Literature cited ……………………………………………………………………………………………………………………………. 2

Tables 1 Equivalents by volume and weight…………………………………………………………………………………………… 3 2 Tips for estimating amount of food consume…………………………………………………………………………….. 4 3 Yield of cooked meat per pound of raw meat as purchased…………………………………………………………. 5 4 Recommended daily dietary intakes…………………………………………………………………………………………. 6 5 Food sources of additional nutrients…………………………………………………………………………………………. 8 6 Daily values ………………………………………………………………………………………………………………………….. 9 7 Amount of total fat that provides 30 percent of calories and

saturated fat that provides 10 percent ……………………………………………………………………………………….. 10 8 Caffeine values ……………………………………………………………………………………………………………………… 11 9 Nutritive value of the edible part of food ………………………………………………………………………………….. 12

Beverages ……………………………………………………………………………………………………………………….. 14 Dairy products …………………………………………………………………………………………………………………. 16 Eggs ……………………………………………………………………………………………………………………………….. 22 Fats and oils…………………………………………………………………………………………………………………….. 22 Fish and shellfish……………………………………………………………………………………………………………… 26 Fruits and fruit juices ……………………………………………………………………………………………………….. 28 Grain products …………………………………………………………………………………………………………………. 36 Legumes, nuts, and seeds ………………………………………………………………………………………………….. 52 Meat and meat products ……………………………………………………………………………………………………. 56 Mixed dishes and fast foods………………………………………………………………………………………………. 60 Poultry and poultry products……………………………………………………………………………………………… 66 Soups, sauces, and gravies ………………………………………………………………………………………………… 68 Sugars and sweets ……………………………………………………………………………………………………………. 70 Vegetables and vegetable products …………………………………………………………………………………….. 76 Miscellaneous items …………………………………………………………………………………………………………. 86

Index for table 9 ………………………………………………………………………………………………………………………….. 90

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Acknowledgments

The following people deserve special thanks for their roles in this project:

Joanne M. Holden, research leader, Nutrient Data Laboratory

Food specialists of the Nutrient Data Laboratory, all of whom contributed data for the various food groups: Rena Cutrufelli, Vincent De Jesus, Jacob Exler, David Haytowitz, Gwen Holcomb, Juliette Howe, Linda Lemar, Pamela Pehrsson, and Bethany Showell

Dr. Mark Kantor, associate professor and extension specialist, University of Maryland, College Park; Lisa Lachenmayr, extension educator, Maryland Cooperative Extension—Prince George’s County; and Kristin Marcoe, nutritionist, USDA Center for Nutrition Policy and Promotion, each of whom reviewed the manuscript and provided helpful comments.

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Abbreviations

dia diameter fl oz fluid ounce g gram kcal kilocalorie (commonly known as calories) IU International Units lb pound µg microgram mg milligram ml milliliter NA not available oz ounce pkg package RE retinol equivalent sq square tbsp tablespoon Tr trace tsp teaspoon

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Introduction

An 8-oz glass of milk, a 3-oz slice of cooked meat, an apple, a slice of bread. What food values does each contain? How much cooked meat will a pound of raw meat yield? How much protein should a healthy 14-year-old boy get each day?

Consumers want ready answers to questions like these so they can plan nutritious diets for themselves and their families. Also, nutritionists, dietitians, and other health professionals use this type of information in their daily work.

In response, the U.S. Department of Agriculture published the first edition of this bulletin in 1960. USDA nutrition researchers have revised it many times since to reflect our expanded knowledge, to add or subtract specific values, and to update the ever-growing list of available, commonly used foods.

Further Information

The USDA Nutrient Database for Standard Reference is a more technical compilation of nutrient information, with data for a much more extensive list of foods and nutrients than this publication provides. It is revised regularly and published on the USDA Nutrient Data Laboratory (NDL) web site, <www.nal.usda.gov/fnic/ foodcomp>. It replaces USDA’s Agriculture Handbook 8, “Composition of Foods. . .Raw, Processed, Prepared,” commonly referred to as “Handbook 8,” and its revised sections, which are out of print. Special-interest tables—such as Isoflavone Content of Foods—are also published on the NDL web site.

The USDA Nutrient Database for Standard Reference and special-interest tables produced by NDL are also available on CD-ROM from the U.S. Government Printing Office (GPO). See the back of the title page for contact information.

Other nutrition publications that may be useful include “Nutrition and Your Health: Dietary Guidelines for Americans,” USDA Home and Garden Bulletin 232; “Making Healthy Food Choices,” USDA Home and Garden Bulletin 250; and “Check It Out: The Food Label, the Pyramid, and You,” USDA Home and Garden Bulletin 266. These publications may also be purchased from GPO. See the back of the title page for contact information.

The Dietary Guidelines for Americans and the Food Guide Pyramid can be found on USDA’s Center for Nutrition Policy and Promotion web site, <http:// www.usda.gov/cnpp>, or write to them at 3101 Park Center Dr., Room 1064, Alexandria, VA 22302-1594. Food label and other nutrition information can be found on the Food and Drug Administration’s Center for Food Safety and Applied Nutrition web site, <http:// vm.cfsan.fda.gov/label.html>, or write to them at 200 C Street, SW, Washington, DC 20204.

Full texts of the Recommended Dietary Allowances and each volume of Dietary Reference Intakes are available from the National Academy Press, at www.nap.edu or 888-624-8373 (toll free).

For more information about food and nutrition, visit the USDA-ARS National Agricultural Library’s Food and Nutrition Information Center <http:// www.nal.usda.gov/fnic/>, or contact them at 10301 Baltimore Ave., Room 304, Beltsville, MD 20705- 2351, Phone: 301-504-5719, Fax: 301-504-6409, TTY: 301-504-6856, e-mail: [email protected]. Another source of information on the Internet is <www.nutrition.gov>.

by Susan E. Gebhardt and Robin G. Thomas, U.S. Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory, Beltsville, Maryland

Nutritive Value of Foods

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Literature Cited

American Institute for Cancer Research. 2001. The New American Plate. On the American Institute for Cancer Research web site <www.aicr.org>, page URL: <http://www.aicr.org/nap2.htm> (February 5, 2002).

Schuster, Ellen, compiler. 1997. Making Sense of Portion Sizes. On the Oregon State University Extension Family & Community Development web site <http://osu.orst.edu/dept/ehe/nutrition.htm>, page URL: <http://osu.orst.edu/dept/ehe/ nu_n&f_ms.htm> (February 5, 2002).

Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, Food and Nutrition Board, Institute of Medicine. 1997. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. National Academy Press, Washington, D.C.

__________. 1998. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academy Press, Washington, D.C.

__________. 2000. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. National Academy Press, Washington, D.C.

Subcommittee on the Tenth Edition of the RDAs, Food and Nutrition Board, Commission on Life Sciences, National Research Council. 1989. Recommended Dietary Allowances, 10th ed. National Academy Press, Washington, D.C.

U.S. Department of Agriculture, Agricultural Research Service. 2000. USDA Nutrient Database for Standard Reference, Release 13. The Service, Washington, D.C

U.S. Department of Agriculture and U.S. Department of Health and Human Services. 2000. Nutrition and Your Health: Dietary Guidelines for Americans, 5th ed. USDA and DHHS, Home and Garden Bulletin 232.

U.S. Food and Drug Administration. 1999. Food Labeling. Code of Federal Regulations, Title 21, part 101. [Available on the U.S. Government Printing Office web site <http:// www.access.gpo.gov)>, 21CFR101 URL: http:// www.access.gpo.gov/nara/cfr/waisidx_99/ 21cfr101_99.html> (February 5, 2002)].

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Table 1. Equivalents by Volume and Weight

This table contains some helpful volume and weight equivalents. Following is an example that illustrates how you can use the table:

Example. For milk, the nutrient profile covers a 1-cup serving (see page 20, table 9). Let’s say you use 2 tablespoons of milk in your coffee. In table 1, you see that 1 cup equals 16 tablespoons, so the 2 tablespoons you consume are two-sixteenths or one-eighth of 1 cup. To find out the nutritive value of the amount you actually consume—2 tablespoons—you need to divide the nutrient values listed for milk by 8.

Volume

1 gallon (3.786 liters; 3,786 ml) 4 quarts 1 quart (0.946 liter; 946 ml) 4 cups or 2 pints

1 cup (237 ml) 8 fluid ounces, ¹⁄₂ pint, or 16 tablespoons

2 tablespoons (30 ml) 1 fluid ounce 1 tablespoon (15 ml) 3 teaspoons

1 pint 2 cups

Weight

1 pound (16 ounces) 453.6 grams 1 ounce 28.35 grams

3¹⁄₂ ounces 100 grams

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Table 2. Tips for Estimating Amount of Food Consumed

This table lists some handy tips to help you estimate the amount of food you eat when you cannot measure or weigh it.

Breads and grains ¹⁄₂ cup cooked cereal, pasta, rice volume of cupcake wrapper or half a baseball 4-oz bagel (large) diameter of a compact disc (CD) medium piece of cornbread medium bar of soap

Fruits and vegetables medium apple, orange, peach tennis ball ¹⁄₄ cup dried fruit golf ball or scant handful for average adult ¹⁄₂ cup fruit or vegetable half a baseball 1 cup broccoli light bulb medium potato computer mouse 1 cup raw leafy greens baseball or fist of average adult ¹⁄₂ cup 6 asparagus spears, 7 or 8 baby carrots or

carrot sticks, or a medium ear of corn

Meat, fish, and poultry, cooked 1 oz about 3 tbsp meat or poultry 2 oz small chicken drumstick or thigh 3 oz average deck of cards, palm of average

adult’s hand, half of a whole, small chicken breast, medium pork chop

Cheese 1 oz hard cheese average person’s thumb, 2 dominoes, 4 dice

Other 2 tbsp peanut butter Ping-Pong ball ¹⁄₃ cup nuts level handful for average adult ¹⁄₂ cup half a baseball or base of computer mouse 1 cup tennis ball or fist of average adult

Note: The serving size indicated in the Food Guide Pyramid and on food labels is a standardized unit of measure and may not represent the portion of food a person actually eats on one occasion.

Sources: Schuster (1997), American Institute of Cancer Research (2001).

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Table 3. Yield of Cooked Meat per Pound of Raw Meat as Purchased

From the time it is purchased to the time it is eaten, meat undergoes certain losses. These include evaporation of moisture and loss of fat in the drippings during cooking and removal of parts such as bone, gristle, and fat before or after cooking.

This table shows, for several retail cuts, the yield of cooked meat from 1 pound of raw meat. Yield is given as ounces of:

Cooked meat with bone and fat Cooked lean and fat Cooked lean only

Table 3. Yield of Cooked Meat per Pound of Raw Meat as Purchased

Yield after cooking, less drippings Retail cut and method of cooking Parts weighed Weight (oz)

Chops or steaks for broiling or frying

With bone and relatively large amount fat, Lean, bone, and fat 10-12 such as pork or lamb chops; beef rib; Lean and fat 7-10 sirloin, or porterhouse steaks Lean only 5-7

Without bone and with very little fat, such Lean and fat 12-13 as round of beef or veal steaks Lean only 9-12

Ground meat for broiling or frying, such as Patties 9-13 beef, lamb, or pork patties

Roast for oven cooking (no liquid added)

With bone and relatively large amount of Lean, bone, and fat 10-12 fat, such as beef rib, loin, chuck; lamb Lean and fat 8-10 shoulder, leg; pork, fresh or cured Lean only 6-9

Without bone Lean and fat 10-12 Lean only 7-10

Cuts for pot roasting, simmering, braising, stewing

With bone and relatively large amount of Lean, bone, and fat 10-11 fat, such as beef chuck, pork shoulder Lean and fat 8-9

Lean only 6-8

Without bone and with relatively small Lean with adhering fat 9-11 amount of fat, such as trimmed beef, veal

Among the factors influencing meat yield is the proportion of fat and lean. Many cuts have an outside layer of fat extending all or part way around. The thickness of this fat layer varies depending on the cutting and trimming practices in the market. The information on yield in table 3 and on nutritive value in table 9 applies to retail cuts trimmed according to typical market practices. Deposits of fat within a cut may be extensive. They are not usually affected by retail trimming but may be discarded after cooking.

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Table 4. Recommended Daily Dietary Intakes

Table 4 shows recommended daily levels of calories and several nutrients essential for maintenance of good nutrition in healthy, normally active persons. The Recommended Dietary Allowances (RDAs) are currently being revised by the National Academy of Sciences. The new recommendations are called Dietary Reference Intakes (DRIs) and include two sets of values that serve as goals for nutrient intake—RDAs and Adequate Intakes (AIs). The right side of table 4 presents the DRIs published in 1997-2000, with AIs indicated by a dagger (†). The left side of the table includes the 1989 RDAs. More detailed information about DRIs may be obtained from the table’s sources (see note at end of table). Table 4 includes only the nutrients contained in table 9.

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Table 5. Food Sources of Additional Nutrients

Table 5 lists foods that are of special value in supplying six vitamins and four minerals not shown in tables 4 and 9. Foods are considered to be of special value as a nutrient source if the food serving is high in the nutrient compared with other foods.

Vitamins

Vitamin B-6 Bananas Fish (most) Liver Meat Nuts and seeds Potatoes and sweetpotatoes Poultry Whole-grain and fortified cereals

Vitamin B-12 Eggs Fish and shellfish Fortified cereals Meat Milk and milk products Organ meats

Vitamin D Egg yolk Fortified cereals Fortified milk Liver High-fat fish

Vitamin E Margarine Nuts and seeds Peanuts and peanut butter Vegetable oils Wheat germ Whole-grain and fortified cereals

Folate Dark green vegetables Dry beans, peas, and lentils Enriched grain products Fortified cereals Liver Orange juice Wheat germ Yeast

Vitamin K Broccoli Brussels sprouts Cabbage Leafy green vegetables Mayonnaise Soybean, canola, and olive oils

Minerals

Iodine Iodized salt Saltwater fish and shellfish

Magnesium Cocoa and chocolate Dark green vegetables (most) Dry beans, peas, and lentils Fish Nuts and seeds Peanuts and peanut butter Whole grains

Phosphorus Dry beans, peas, and lentils Eggs Fish Meat Milk and milk products Nuts and seeds Poultry Whole grains

Zinc Dry beans, peas, and lentils Meat Poultry Seeds Shellfish Whole-grain and fortified cereals

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Table 6. Daily Values

Daily Values have been established by the Food and Drug Administration as references to help consumers use information on food labels to plan a healthy overall diet. The Daily Values provide a reliable guide for most people. It is helpful to know that a 2,000-calorie level is about right for moderately active women, teenage girls, and sedentary men, and 2,500 calories is the target level for many men, teenage boys, and active women.

Many older adults, children, and sedentary women need fewer than 2,000 calories a day and may want to select target levels based on 1,600 calories a day. Some active men and teenage boys and very active women may want to select target levels based on 2,800 calories per day. The Daily Values for sodium and cholesterol are the same for everyone, regardless of total calories consumed, so you do not have to make adjustments based on your caloric needs.

Nutrient Calories 2,000 2,500

Total fat* Less than 65 g 80 g Saturated fat† Less than 20 g 25 g Cholesterol Less than 300 mg 300 mg Sodium Less than 2,400 mg 2,400 mg Total carbohydrate 300 g 375 g Dietary fiber 25 g 30 g Potassium 3,500 mg 3,500 mg

* Total fat values are based on 30 percent of calories. † Saturated fat values are based on 10 percent of calories.

Note. Your Daily Values may be higher or lower depending on your calorie needs. The Daily Values are based on expert dietary advice about how much, or how little, of some key nutrients you should eat each day, depending on whether you eat 2,000 or 2,500 calories a day.

Source: U.S. Food and Drug Administration (1999)

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Table 7. Amount of Total Fat That Provides 30 Percent of Calories and Saturated Fat That Provides 10 Percent

Several scientific groups suggest that Americans moderate the amount of fat in their diets. Some recommend that fat be limited to amounts that will provide no more than 30 percent of calories. Table 7 lists the amount of fat that provides 30 percent of calories for diets at different total daily calorie levels. For example, a woman wishing to moderate

Table 7. Amount of Total Fat That Provides 30 Percent of Calories and Saturated Fat That Provides 10 Percent

Total fat (g) Saturated fat (g) Total calories (no more than 30% (no more than 10% per day of total calories) of total calories)

1,600 53 18 2,000* 65 20 2,200 73 24 2,500* 80 25 2,800 93 31

* Percent Daily Values on Nutrition Facts Labels are based on a 2,000-calorie diet. Values for 2,000 and 2,500 calories are rounded to the nearest 5 g to be consistent with the label.

Source: U.S. Department of Agriculture and Department of Health and Human Services (2000).

her fat intake to 30 percent of her 2,000-calorie diet is advised to select foods that total no more than 65 grams of fat per day. She can use table 9 to estimate the grams of fat in the foods she eats.

Table 7 also shows the amount of saturated fat that provides 10 percent of calories for diets at several different daily calorie levels. The amounts of saturated fat are given in upper limits because of that type of fat’s ability to raise blood cholesterol levels.

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Table 8. Caffeine Values

Caffeine is a compound found mostly in coffee, tea, cola, cocoa, chocolate, and in foods containing these. Table 8 lists the amounts of caffeine found in these beverages and foods.

Food Serving size Caffeine (mg)

Beverages Chocolate milk, includes malted milk 8 fl oz 5-8 Chocolate shake 16 fl oz 8 Cocoa, prepared from powder

Regular 6 fl oz 4-6 Sugar-free 6 fl oz 15

Coffee, regular Brewed 6 fl oz 103 Prepared from instant 6 fl oz 57

Coffee, decaffeinated Brewed 6 fl oz 2 Prepared from instant 6 fl oz 2

Coffee liqueur 1.5 fl oz 14 Cola or pepper-type, with caffeine 12 fl oz 37 Diet cola, with caffeine 12 fl oz 50 Tea, regular

Brewed 6 fl oz 36 Instant, prepared 8 fl oz 26-36

Tea, chamomile 6 fl oz 0 Tea, decaffeinated, brewed 6 fl oz 2

Chocolate Foods Baking chocolate, unsweetened 1 square (1 oz) 58 Brownies 1 1-3 Candies

Dark chocolate 1.45-oz bar 30 Milk chocolate bar 1.55-oz bar 11 Semisweet chocolate chips ¹⁄₄ cup 26-28 Chocolate with other ingredients (nuts, crisped rice, etc.) about 1.5 oz 3-11

Cereal (containing cocoa) 1 oz 1 Cocoa powder, unsweetened 1 tbsp 12 Cookies (chocolate chip, devil’s food, chocolate sandwich) 1 1 Chocolate cupcake with chocolate frosting 1 1-2 Frosting ¹⁄₁₂ pkg 1-2

(2 tbsp) Fudge 1 piece 2-3

(about ³⁄₄ oz) Ice cream/frozen yogurt ¹⁄₂ cup 2 Pudding

Prepared from dry mix ¹⁄₂ cup 3 Ready-to-eat 4 oz 6

Syrup Thin-type 1 tbsp 3 Fudge-type 1 tbsp 1

Source: U.S. Department of Agriculture, Agricultural Research Service (2000).

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Table 9. Nutritive Value of the Edible Part of Food

Table 9 lists the nutritive values of foods commonly consumed in the United States and makes up the bulk of this publication. The data source is USDA Nutrient Database for Standard Reference, Release 13 (U.S. Department of Agriculture, Agricultural Research Service 2000). See Further Information for more about this database. Most differences in values between this table and the Standard Reference are due to rounding.

Foods are grouped under the following headings: Beverages Dairy products Eggs Fats and oils Fish and shellfish Fruits and fruit juices Grain products Legumes, nuts, and seeds Meat and meat products Mixed dishes and fast foods Poultry and poultry products Soups, sauces, and gravies Sugars and sweets Vegetables and vegetable products Miscellaneous items.

Most of the foods listed are in ready-to-eat form. Some are basic products widely used in food preparation, such as flour, oil, and cornmeal. Most snack foods, a separate food group in the Standard Reference, are found under Grain Products.

Measures and weights. The approximate measure given for each food is in cups, ounces, pounds, some other well-known unit, or a piece of a specified size. The measures do not necessarily represent a serving, but the unit given may be used to calculate a variety of serving sizes. For example, nutrient values are given for 1 cup of applesauce. If the serving you consume is ¹⁄₂ cup, divide the values by 2 or multiply by 0.5.

For fluids, the cup measure refers to the standard measuring cup of 8 fluid ounces. The ounce is one- sixteenth of a pound, unless “fluid ounce” is indicated. The weight of a fluid ounce varies

according to the food. If the household measure of a food is listed as 1 ounce, the nutrients are based on a weight of 28.35 grams, rounded to 28 grams in the table. All measure weights are actual weights or rounded to the nearest whole number. See table 2, Tips for Estimating Amount of Food Consumed, for help in determining the size of the portion you actually eat or drink.

The table gives the wei

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