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Fruit & Veggie Calorie Sheet
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VegetableServingCaloriesCarbsProteinFatCal/P RatioCarb/P Ratio
2
(g)(g)(g)(Lower is better)(Lower is better)
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Asparagusraw, 4 medium spears, 2oz112.21.30.18.461.69
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Beans, Kidneyboiled, 1/2 cup, 3oz10819.47.20.415.002.69
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Brocolli1 cup chopped, 3oz355.62.40.314.582.33
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Cabbage1 cup shredded, 5oz419.82.10.119.524.67
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Carrots1 cup chopped5212.31.30.340.009.46
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Cauliflower1 cup chopped, 3.5oz234.11.80.412.782.28
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Celery1 cup chopped, 3.5oz143.60.70.220.005.14
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Corn (kernels)1/2 cup kernels, 3.5oz35482.310.84.332.787.62
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Corn on cob1 large ear, 5.5oz14033.34.71.129.797.09
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Cucumber1/2 cup slices (with skin), 2oz71.30.30.123.334.33
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Lentils1/2 cup boiled, 3.5oz11519.98.90.412.922.24
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Lettuce (iceberg)1 cup shredded, 1.9oz81.70.50.116.003.40
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Mushrooms1/2 cup pieces, 2.5oz203.81.40.414.292.71
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Onion1/2 cup chopped, 3oz368.60.80.145.0010.75
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Peas1/4 cup, 1.5oz366.72.30.115.652.91
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Peppers (bell or sweet)1 cup sliced, 3.2oz184.20.80.222.505.25
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Potatoes1 potato, baked with skin, 7oz25558.170.436.438.30
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Pumpkin1/2 cup mashed, 4oz235.60.80.128.757.00
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Spinach1/2 cup, 3oz203.22.60.37.691.23
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Sweet potato1 cup, baked, with skin, 7oz18041.440.445.0010.35
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Tomato1 tomato, raw, 2.2oz112.40.60.118.334.00
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Avg:22.805.02
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Appleraw, with skin, 100g = 1 small5213.80.30.2173.333333346.00
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Apricotraw, with skin, 100g = 3 apricots4811.110.44811.10
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Avocadoraw, no skin, 100g1608.5214.7804.25
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Banana1 medium9421.71.10.385.4545454519.73
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Boysenberriesraw, 1 cup7518.410.67518.40
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Blueberriesraw, 1 cup8120.51.70.647.6470588212.06
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Dates1 cup, pitted, chopped490130.83.60.7136.111111136.33
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Grapefruit1 medium8220.51.50.354.6666666713.67
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Grapes1 cup, seedless, red or green11428.31111428.30
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Kiwi fruit1 medium, 2.7oz, no skin4611.20.80.357.514.00
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Lemon1 medium, 2oz175.40.60.228.333333339.00
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MelonCantaloupe, 1 medium wedge, 2.4oz245.70.60.2409.50
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Nectarine1 medium6715.91.20.555.8333333313.25
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Oranges1 large, 6.5oz8621.51.70.250.5882352912.65
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Peaches1 medium, 3.5oz4210.80.706015.43
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Pear1 medium, 5.8oz9825.10.70.714035.86
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Pineapple1 cup, diced, 5.5oz7619.20.60.6126.666666732.00
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Plums1 medium, 2.3oz368.60.50.47217.20
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Raspberries1 cup, 4.3oz6014.11.20.65011.75
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Strawberries1 cup, halves, 5.4oz4610.60.90.551.1111111111.78
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Watermelon1 wedge, 10oz9220.61.71.154.1176470612.12
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Avg:76.2077639118.30
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Cal/PCal/Fat
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(lower is better)(higher is better)
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Almonds32012122826.6711.43
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Brazil nuts1/2 cup, shelled (16 kernels), 2.5oz4018.710.247.139.318.51
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Cashews1/2 cup dry-roasted, 2.4oz39022.210.431.537.5012.38
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Coconut meat1/2 medium coconut (4.5" diameter, 7 oz)70430.26.666.7106.6710.55
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Hazelnuts (filberts)1/2 cup shelled, 2.5oz44611.910.643.242.0810.32
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Macadamia nuts1/2 cup, 2.3oz46795.149.391.579.47
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Peanuts1/2 cup raw, 2.5oz40311.418.334.922.0211.55
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Pecans1/2 cup, halves, 2.4oz3737.54.938.976.129.59
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Pistachios1/2 cup shelled, 2oz3171611.725.327.0912.53
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Walnuts (english)42 halves, 2.5oz4649.710.846.342.9610.02
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Avg53.9310.55
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