Food content table for
(sugarS, total carbS, fiber, net carbS,
|
! Note !
More data may be added in tables below
and improved data may be added ---
if/when I re-visit this page.
TABLES BELOW:
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INTRODUCTION : This page contains 3 tables, for
The table data, in any row, below, comes from one of three sources.
In the tables, the numbers between less-than and greater-than signs --- namely <1>, <2>, <3> --- are used after the 'Product Name' (in the 1st column of the table) to indicate the source of the data in the row. "Reference 2" (or "ref. 2" or "<2>") below refers to the book "Dr. Atkins' New Carbohydrate Gram Counter". The last five columns in these tables (percent fiber, net-carbs, fats, proteins, moisture) add up to about 100% in most cases. Since data on water content is not in "Nutrition Facts" labels nor in most gram counter books, some rows of the table do not have data on water-content (moisture). (The percent-sugarS is included in the percent-net-carbs --- so do NOT include sugarS-percent if you are adding up the percentages to get an estimate of solids-content versus water-content.) NOTE on UNIQUENESS of these TABLES : These tables differ from tables in essentially all "gram counter" books in several ways.
The PERCENT-content data of these tables (and the observations made based upon those percentages) distinguish this site from the www.nutritiondata.com site.
NOTE on including SOYBEANS Although soybeans are usually grouped with legumes (i.e. with beans and peas), we have included them here for comparison purposes and because
In contrast to nuts, seeds, and soybeans, fruits and vegetables have very little content of fats or proteins. In other words, soybeans are more like nuts-and-seeds than like vegetables, in terms of nutrients. Nuts and soybeans have a pretty good balance of fiber, net-carbs, fats, and protein. However, they differ in that nuts are higher in fats content, while soybeans are higher in protein content. Put the two together --- say soybeans and cashews --- and you can get a mixture that is a quite good balance of fiber, net-carbs, fats, and protein --- the proverbial "well-balanced" meal. Some Usage Notes for these tables: In the tables, "g" denotes grams. "NA" means the data is not available from the source --- such as from a "Nutrition Facts" label or a gram-counter book. In many web browsers, when you hold the mouse cursor (pointer) over a cell in these tables, a pop-up will tell you what type of data the cell contains --- NetCarb-grams, Percent-SugarS, or whatever. This helps when the table heading is not in view. For more information to augment these tables, see the Additional Data Sources section below the tables. |
1. Product name |
2. Serving Size |
3. Sugars (g) |
4. Fiber (g) |
5. Total carbs (g) |
6. Net carbs (g) |
7. Total fats (g) |
8. Protein (g) |
9. % SugarS |
10. % Fiber |
11. % Net Carbs |
12. % Fats |
13. % Protein |
14. % Moisture |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
ALMONDS, whole <3> |
143 g (1 cup) |
6.9 | 16.9 | 28.2 | 11.3 | 72.4 | 30.4 | 4.8% | 11.8% | 7.9% | 50.6% | 21.3% | 5% |
ALMONDS, slivered <2> |
17.9 g est. (2 tbsp) |
NA | 1.6 | 3.3 | 1.7 | 8.6 | 3.5 | NA | *8.9% | *9.5% | *48% | *20% | NA |
ALMONDS, raw & unsalted [Harris Teeter brand] <1> |
28 g (1 oz.) |
1 | 3 | 5 | 2 | 14 | 6 | 4% | 11% | 7% | 50% | 21% | NA |
CASHEWS, whole, dry-roasted <3> |
137 g (1 cup, halves & whole) |
6.9 | 4.1 | 44.8 | 40.7 | 63.5 | 21.0 | 5.0% | 3.0% | 29.7% | 46.4% | 15.3% | 2% |
CASHEWS, whole roasted <2> |
17.1 g est. (2 tbsp) |
NA | 0.5 | 5.6 | 5.1 | 7.9 | 2.6 | NA | *2.9% | *29% | *46% | *15% | NA |
CASHEWS, roasted & unsalted [Harris Teeter brand] <1> |
28 g (1 oz.) |
2 | 1 | 8 | 7 | 13 | 3 | 7% | 4% | 25% | 46% | 10% | NA |
COCONUT, dried, not sweetened <3> | 100 g | 7.4 | 16.3 | 23.7 | 7.4 | 64.5 | 6.9 | 7.4% | 16.3% | 7.4% | 64.5% | 6.9% | 3% |
COCONUT, dried, unsweetened <2> |
10 g est. (2 tbsp) |
NA | 1.6 | 2.4 | 0.8 | 6.3 | 0.7 | NA | *16% | *8% | *63% | *7% | NA |
MACADAMIA NUTS, dry roasted <3> |
134 g (1 cup, whole or halves) |
5.5 | 10.7 | 17.9 | 7.2 | 102 | 10.4 | 4.1% | 8.0% | 5.4% | 76.1% | 7.8% | 2% |
MACADAMIA NUTS, roasted <2> |
16.8 g est. (2 tbsp) |
NA | 1.4 | 2.3 | 0.9 | 12.7 | 1.3 | NA | *8.3% | *5.4% | *76% | *7.7% | NA |
PEANUTS, dry roasted <3> |
146 g (1 cup) |
6.1 | 11.7 | 31.4 | 19.7 | 72.5 | 34.6 | 4.2% | 8.0% | 13.5% | 49.7% | 23.7% | 2% |
PEANUTS, roasted <2> |
18.3 g est. (2 tbsp) |
NA | 1.7 | 3.4 | 1.8 | 8.9 | 4.7 | NA | *9.3% | *9.8% | *49% | *26% | NA |
PEANUTS, roasted, in shell ["Fischer" brand, from Costco] <1> |
28 g (1 oz. w/o shells, ~1/2 cup w. shells) |
1 | 2 | 6 | 4 | 14 | 7 | 4% | 7% | 14% | 50% | 25% | NA |
PECANS, dry roasted <3> | 100 g | 4.1 | 9.4 | 13.6 | 4.2 | 74.3 | 9.5 | 4.1% | 9.4% | 4.2% | 74.3% | 9.5% | 1% |
PECANS, roasted <2> |
13.7 g est. (2 tbsp) |
NA | 1.3 | 1.9 | 0.6 | 9.7 | 1.2 | NA | *9.5% | *4% | *71% | *9% | NA |
PECANS, halves & pieces [Harris Teeter brand] <1> |
28 g (1 oz.) |
2 | 3 | 4 | 1 | 20 | 3 | 6% | 10% | 4% | 70% | 10% | NA |
PINE NUTS, dried <3> |
135 g (1 cup) |
4.8 | 5.0 | 17.7 | 12.7 | 92.3 | 18.5 | 3.6% | 3.7% | 9.4% | 68.4% | 13.7% | 2% |
PINE NUTS <2> |
16.9 g est. (2 tbsp) |
NA | 0.8 | 2.4 | 1.7 | 8.6 | 4.1 | NA | *4.7% | *10% | *51% | *24% | NA |
PISTACHIO NUTS, dry roasted <3> |
123 g (1 cup) |
9.6 | 12.7 | 34.0 | 21.3 | 56.5 | 26.3 | 7.8% | 10.3% | 17.3% | 45.9% | 21.4% | 2% |
PISTACHIOS <2> |
15.4 g est. (2 tbsp) |
NA | 1.6 | 4.7 | 3.1 | 6.9 | 3.3 | NA | *10% | *20% | *45% | *21% | NA |
SOY BEANS, mature seeds, dry roasted <3> |
172 g (1 cup) |
NA | 13.9 | 56.3 | 42.4 | 37.2 | 68.1 | NA | 8.1% | 24.7% | 21.6% | 39.6% | 1% |
SOY NUTS, bag, organic, roasted & unsalted [Harris Teeter "Naturals"] <1> |
28 g (1 oz.) |
0 | 2 | 9 | 7 | 6 | 11 | 0% | 7% | 25% | 21% | 39% | NA |
SOY BEANS, green, raw <3> |
256 g (1 cup) |
NA | 10.8 | 28.3 | 17.5 | 17.4 | 33.2 | NA | 4.2% | 6.8% | 6.8% | 13.0% | 67% |
SOY BEANS, mature, boiled <3> |
172 g (1 cup) |
5.2 | 10.3 | 17.1 | 6.8 | 15.4 | 28.6 | 3.0% | 6.0% | 3.9% | 8.9% | 16.6% | 63% |
WALNUTS, chopped <3> |
117 g (1 cup, chopped) |
3.1 | 7.8 | 16.0 | 8.2 | 76.3 | 17.8 | 2.6% | 6.7% | 7.0% | 65.2% | 15.2% | 4% |
WALNUTS, halves <2> |
14.6 g est. (2 tbsp) |
NA | 0.8 | 1.7 | 0.9 | 8.2 | 1.9 | NA | *5.5% | *6.2% | *56% | *13% | NA |
WALNUTS, halves & pieces [Harris Teeter brand] <1> |
28 g (1 oz.) |
1 | 2 | 4 | 2 | 18 | 4 | 4% | 7% | 7% | 64% | 14% | NA |
1. Product name |
2. Serving Size |
3. Sugars (g) |
4. Fiber (g) |
5. Total carbs (g) |
6. Net carbs (g) |
7. Total fats (g) |
8. Protein (g) |
9. % SugarS |
10. % Fiber |
11. % Net Carbs |
12. % Fats |
13. % Protein |
14. % Moisture |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
PEANUT BUTTER, smooth style <3> |
258 g (1 cup) |
23.8 | 15.5 | 50.5 | 35.0 | 130 | 64.7 | 9.2% | 6.0% | 13.6% | 50.4% | 25.1% | 2% |
PEANUT BUTTER <2> |
32.3 g est. (2 tbsp) |
NA | 2.1 | 6.9 | 4.8 | 15.9 | 7.7 | NA | *6.5% | *15% | *49% | *24% | NA |
1. Product name |
2. Serving Size |
3. Sugars (g) |
4. Fiber (g) |
5. Total carbs (g) |
6. Net carbs (g) |
7. Total fats (g) |
8. Protein (g) |
9. % SugarS |
10. % Fiber |
11. % Net Carbs |
12. % Fats |
13. % Protein |
14. % Moisture |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
PUMPKIN SEEDS, kernels <3> |
138 g (1 cup) |
2.3 | 8.9 | 30.5 | 21.6 | 95.6 | 74.8 | 1.0% | 3.9% | 9.5% | 42.1% | 33.0% | 7% |
PUMPKIN SEEDS, bag, hulled ["El Club Mexicano"] <1> |
28 g (1 oz.) |
0.042 | 1 | 3 | 2 | 13 | 8 | 0.15% | 4% | 7% | 46% | 29% | NA |
PUMPKIN SEEDS, bag, hulled, organic, roasted & salted [Harris Teeter "Naturals"] <1> |
29 g (1 oz.) |
0 | 1 | 4 | 3 | 12 | 9 | 0% | 4% | 11% | 43% | 32% | NA |
SUNFLOWER SEEDS, kernels, dry roasted <3> |
128 g (1 cup, hulled) |
3.5 | 14.2 | 30.8 | 16.6 | 63.8 | 24.7 | 2.7% | 11.1% | 13.0% | 49.8% | 19.3% | 1% |
SUNFLOWER SEEDS, hulled <2> |
16.0 g est. (2 tbsp) |
NA | 1.8 | 3.9 | 2.1 | 8.0 | 3.1 | NA | *11% | *13% | *50% | *19% | NA |
SUNFLOWER SEEDS, bag, raw & unsalted, organic, hulled [Harris Teeter "Naturals'] <1> |
28 g (1 oz.) |
0 | 3 | 5 | 2 | 15 | 6 | 0% | 11% | 7% | 54% | 21% | NA |
DATA SOURCES --- and Most of the data for these tables comes from either
"<1>" with the 'Product Name', in column 1 of the tables, indicates that the data comes from a "Nutrition Facts" label. "<2>" in column 1 indicates the data comes from the Atkins Gram Counter book. "<3>" in column 1 indicates the data comes from the web site www.nutritiondata.com. Much of the data from 'nutritiondata.com' comes from U.S. Department of Agriculture studies of 'macronutrients' --- at the USDA FNIC (Food and Nutrition Information Center). Since the data in reference <3> is the most complete and the most precise, we use that data wherever possible. But to corroborate that data (or at least indicate that it is "in the ballpark"), we include data from "Nutrition Facts" labels and data from the Atkins Gram Counter book. Note, however, that
NOTE that the accuracy of these tables is not guaranteed --- especially since the data may come from sources that may, in fact, be in error --- for example, typographical errors (theirs or mine). Also, data from food labels, such as fat grams, may be truncated-to-zero due to the manufacturer/packager choosing a small serving size and/or an "aggressive rounding" method. FURTHERMORE, the 'nutritiondata.com' site may eventually become 'monetized' and become a nuisance to navigate --- and may no longer have the 'food content' data that was there in 2006. Also, it may be a long time (years or never) before I get back to this page to add more (and better) data. So here are some links to WEB SEARCHES for additional data on 'basic food contents' of NUTS, NUT BUTTERS, and SEEDS.
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Page was created in 2006 Jun.
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