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The tables below include tabular lists for selected basic foods, compiled from United States Dept. of Agriculture sources.Included for each food is its weight in grams, its calories, and (also in grams,) the amount of protein, carbohydrates, dietary fiber, fat, and saturated fat. [1]
Yogurt, fruit, low fat, 8 ounces (230g) 1.7 15% Shredded wheat, unfortified, 1 cup [36] 1.5 14% Chickpeas, cooked, 1 ⁄ 2 cup 1.3 12% Cheese, Swiss, 1 ounce (28g) 1.2 11% Oatmeal, instant, plain, prepared with water, 1 packet 1.1 10% Milk, low-fat or non-fat, 1 cup 1.0 9% Kidney beans, cooked, 1 ⁄ 2 cup 0.9 8% Chicken breast, roasted, skin ...
Unenriched porridge (as oatmeal), cooked by boiling or microwave, is 84% water, and contains 12% carbohydrates, including 2% dietary fiber and 2% each of protein and fat (table). In a 100 g (3.5 oz) reference amount, cooked porridge provides 71 calories and contains 26% of the Daily Value (DV) for manganese , with no other micronutrients in ...
1 ¾ cup milk (oat, almond, hemp, soy, or regular low-fat cow's milk) 1 cup fresh berries (strawberries, blueberries, blackberries, or raspberries) 4 Tbsp almonds or walnuts. 2 Tsp vanilla extract ...
Oatmeal stands out for its high fiber content (4 grams, 14% DV), iron (2.1 mg, 12% DV), and magnesium (63 mg, 15% DV). With 6 grams of protein per cup, oatmeal also provides as much protein as an ...
¼ cup unsalted dry-roasted shelled pistachios. 1 large pear. Lunch (407 calories) ... 3 oz. cooked chicken breast. 1 medium banana. ... Add 1 cup low-fat plain kefir to lunch and add 1 medium ...
Old-fashioned oats are made from whole oat groats and may be thick and require longer cooking time. Quick-cooking rolled oats are made from steel-cut oats and rolled somewhat thinner. Instant oatmeal is made from more finely cut oats and rolled even thinner, often with a sweetener and flavorings added. [2] [3]
Dinner: One cup of cooked pasta (or zucchini noodles!) tossed with 3 ounces of grilled shrimp, as much asparagus as you want, sautéed garlic, and dash of olive oil 7-Day Healthy Eating Plan
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