The Ultimate Quick Reference to Nutrition Facts

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I know from personal experience that when you begin a new lifestyle of healthy eating it can get a little frustrating.

nutrition

When my husband and I started keto in January 2015 I was oblivious as to how many carbs were actually in food that I was led to believe were part of a weight loss diet.

I remember cooking dinner and hearing the words “I can’t eat that.”  I was so mad that I had just cooked an entire meal that I thought was low carb, only to find out that it really wasn’t.  My husband showed me a few nutrition facts to put me in my place. lol. We have a saying in our house whenever we ask a random question that no one knows the answer to….

“You have a smart phone dummy, look it up!”

My husband and I are always brutally honest with each other and we have a great sense of humor.

Any outsider would probably think that we hate each other by the way that we talk, but I promise we are very much in love.  We occasionally have to tell each other to just “be serious” for a moment because we constantly joke around and pick on each other.

Anyways, while learning the ins and outs of carbs and daily limits for keto, I became exhausted with constantly looking up every nutrition fact.

So I sat down and said, “there has to be an easier way.”

That is when I put together this ultimate quick reference guide to nutrition facts.

I had considered putting baking items on the list, such as flour, sugar, etc.

I also thought of putting peanut butter and other condiments on the list, but decided not to.  In all reality all of those items differ based on the brand.  So I decided against it.

I hope this guide is as useful to you as it has been to me.

To print, just copy and paste into a word document so you can format it to your needs and delete any items that you might not want on the list.  I’m sure vegetarians have no use for nutrition facts on meat. 🙂

FRUIT Calories Total Fat Carbs Fiber Protein
Apple – 8oz 130 0 34 5 1
Avocado – 1oz 50 4.5 3 1 1
Banana 4.5oz 110 0 30 3 1
Blackberries – 1 cup 62 0.7 14 8 2
Blueberries – 1 cup 85 0.5 21 3.6 1.1
Cantaloupe – 4oz 50 0 12 1 1
Grapefruit – 5.5oz 60 0 15 2 1
Grapes – 3/4cup 90 0 23 1 0
Honeydew  – 5oz 50 0 12 1 1
Kiwifruit – 2 medium 90 1 20 4 1
Lemon – 1 medium 15 0 5 2 0
Lime – 1 medium 20 0 7 2 0
Mango – 1 fruit 201 1.3 50 5 2.8
Nectarine – 1 medium 60 0.5 15 2 1
Orange – 1 medium 80 0 19 3 1
Peach – 1 medium 60 0.5 15 2 1
Pear – 1 medium 100 0 26 6 1
Pineapple – 4oz 50 0 13 1 1
Plums – 2 medium 70 0 19 2 1
Raspberries – 1 cup 65 0.8 15 8 1.5
Strawberries – 8 medium 50 0 11 2 1
Cherries – 1 cup 100 0 26 1 1
Tangerine – 1 medium 50 0 13 2 1
Watermelon – 2 cups 80 0 21 1 1
VEGGIES Calories Fat Carbs Fiber Protein
Asparagus – 5 spears 20 0 4 2 2
Bell Pepper – 1 medium 25 0 6 2 1
Broccoli – 1 medium stalk 45 0.5 8 3 4
Carrot – 3oz 30 0 7 2 1
Cauliflower – 3.5oz 25 0 5 2 2
Celery – 2 medium stalks 15 0 4 2 0
Cucumber – 3.5oz 10 0 2 1 1
Green Beans – 3/4 cup 20 0 5 3 1
Green Cabbage -3oz 25 0 5 2 1
Green Onion – 1/4 cup 10 0 2 1 0
Iceberg Lettuce – 3.2oz 10 0 2 1 1
Leaf Lettuce – 1.5 cups 15 0 2 1 1
Mushrooms – 5 medium 20 0 3 1 3
Onion – 1 medium 45 0 11 3 1
Potato – 1 medium 110 0 26 2 3
Radishes – 7 radishes 10 0 3 1 0
Summer Squash – 3.5 oz 20 0 4 2 1
Sweet Corn 3.2 oz 90 2.5 18 2 4
Sweet Potato – 4.6 oz 100 0 23 4 2
Tomato – 1 medium 25 0 5 1 1
SEAFOOD – Serving Size 3oz Calories Fat Carbs Protein
Blue Crab 100 1 0 20
Catfish 130 6 0 17
Clams, 12 small 110 1.5 6 17
Cod 90 1 0 20
Flounder/Sole 100 1.5 0 19
Haddock 100 1 0 21
Halibut 120 2 0 23
Lobster 80 0.5 1 17
Ocean Perch 110 2 0 21
Orange Roughy 80 1 0 16
Oysters, 12 medium 100 4 6 10
Pollock 90 1 0 20
Rainbow Trout 140 6 0 20
Rockfish 110 2 0 21
Salmon 200 10 0 24
Scallops, 6 large 140 1 5 27
Shrimp 100 1.5 0 21
Swordfish 120 6 0 16
Tilapia 110 2.5 0 22
Tuna 130 1.5 0 26
BEEF – serving size 3 oz Carbs Fiber Calories Protein Total Fat
Beef liver 3.0 g 0 137 20.7 g 4.2 g
Blade roast 0 0 213 26.4 g 11.1 g
Bottom round roast 0 0 178 26.9 g 7.0 g
Brisket 0 0 206 25.3 g 10.9 g
Eye round roast 0 0 143 24.6 g 4.2 g
Filet mignon 0 0 179 24.0 g 8.5 g
Flank steak 0 0 176 23.0 g 8.6 g
Ground beef, extra-lean 0 0 218 21.6 g 13.9 g
Porterhouse steak 0 0 185 23.9 g 9.2 g
Pot roast, arm 0 0 184 28.1 g 7.1 g
Rib eye steak 0 0 191 23.8 g 10.0 g
Shank cross cuts 0 0 171 28.6 g 5.4 g
Short ribs 0 0 251 26.2 g 15.4 g
Sirloin steak, wedge bone 0 0 166 25.8 g 6.1 g
T-bone steak 0 0 182 23.9 g 8.8 g
Tip round steak 0 0 157 24.4 g 5.9 g
Top loin steak 0 0 176 24.3 g 8.0 g
Top round steak 0 0 153 26.9 g 4.2 g
LUNCH MEAT/SAUSAGE Serving Carbs Fiber Calories Protein Total Fat
Beef, cured 1 oz. 1.6 g 0 50 8.0 g 1.1 g
Bologna, beef 2 oz. 0.4 g 0 76 6.9 g 16.2 g
Bologna, pork 2 oz. 0.4 g 0 140 8.7 g 11.3 g
Bologna, turkey 2 oz. 0.6 g 0 113 7.8 g 8.6 g
Bratwurst, fresh 3 oz. 1.8 g 0 256 12.0 g 22.0 g
Braunschweiger 2 oz. 1.8 g 0 204 7.7 g 18.2 g
Chicken roll, light meat 2 oz. 1.4 g 0 90 11.1 g 4.2 g
Chorizo, dried 2 oz. 1.1 g 0 273 14.5 g 23.0 g
Corned beef 2 oz. 0 0 142 15.4 g 8.5 g
Frankfurter, beef 1 1/2 oz. 0.8 g 0 142 5.4 g 12.8 g
Frankfurter, chicken 1 1/2 oz. 3.1 g 0 116 5.8 g 8.8 g
Frankfurter, turkey 1 1/2 oz. 0.7 g 0 102 6.4 g 8.0 g
Ham 2 oz. 1.8 g 0 103 10.0 g 6.0 g
Head cheese 2 oz. 0.2 g 0 120 9.1 g 9.0 g
Honey loaf 2 oz. 3.0 g 0 73 8.9 g 2.5 g
Kielbasa, smoked 2 oz. 1.2 g 0 176 7.5 g 15.4 g
Knockwurst, smoked 2 1/2 oz. 1.2 g 0 209 8.1 g 18.9 g
Liverwurst, fresh 2 oz. 1.3 g 0 185 8.0 g 16.2 g
Olive loaf 2 oz. 5.2 g 0 133 6.7 g 9.4 g
Pastrami, beef 2 oz. 1.7 g 0 198 9.8 g 16.6 g
Pastrami, turkey 2 oz. 0.9 g 0 80 10.4 g 3.5 g
Pepperoni 2 oz. 1.6 g 0 273 11.5 g 24.2 g
Pickle and pimiento loaf 2 oz. 3.3 g 0 149 6.5 g 12.0 g
Salami, beef 2 oz. 1.6 g 0 148 8.5 g 11.7 g
Salami, pork 2 oz. 0.9 g 0 230 12.8 g 19.1 g
Salami, turkey 2 oz. 0.3 g 0 111 9.3 g 7.8 g
Sausage, beef, smoked 1 1/2 oz. 1.0 g 0 134 6.1  g 11.6 g
Sausage, Italian, fresh 2 1/2 oz. 1.0 g 0 216 13.4 g 17.2 g
Sausage, pork, fresh 2 oz. 0.5 g 0 192 10.2 g 16.2 g
Sausage, pork, smoked 2 1/2 oz. 1.4 g 0 265 15.1 g 21.6 g
Sausage, Vienna 2 oz. 1.2 g 0 158 5.8 g 14.2 g
Scrapple 2 oz. 8.2 g N/A 120 4.9 g 7.6 g
Turkey breast 1 1/2 oz. 0 0 47 9.6 g 0.7 g
Turkey ham 2 oz. 0.2 g 0 73 10.7 g 2.8 g
Turkey roll, light meat 2 oz. 0.3 g 0 83 10.6 g 4.1 g
PORK Serving Carbs Fiber Calories Protein Total Fat
Bacon 3 medium slices 0.1 g N/A 109 5.8 g 9.4 g
Bacon, Canadian 1 1/2 oz. 0.6 g 0 86 11.3 g 3.9 g
Blade loin roast 3 oz. 0 0 237 21.0 g 16.4 g
Center loin 3 oz. 0 0 204 24.2 g 11.1 g
Center rib 3 oz. 0 0 208 24.0 g 11.7 g
Ham, cured 3 oz. 0.4 g 0 140 18.7 g 6.5 g
Ham, fresh (leg) 3 oz. 0 0 187 24.1 g 9.4 g
Liver 3 oz. 3.2 g 0 140 22.1 g 3.7 g
Pig’s feet, pickled 3 oz. Trace 0 173 11.5 g 13.7 g
Shoulder blade 3 oz. 0 0 218 20.7 g 14.3 g
Sirloin 3 oz. 0 0 201 23.4 g 11.2 g
Spareribs 3 oz. 0 0 337 24.7 g 25.8 g
Tenderloin 3 oz. 0 0 141 25.0 g 4.1 g
Top loin 3 oz. 0 0 209 24.0 g 11.7 g
POULTRY Serving Carbs Fiber Calories Protein Total Fat
Chicken back, broiler/fryer 3 oz. 0 0 191 22.6 g 10.5 g
Chicken breast, broiler/fryer 3 oz. 0 0 142 26.7 g 3.1 g
Chicken drumsticks, broiler/fryer 3 oz. 0 0 151 24.9 g 5.0 g
Chicken giblets, broiler/fryer 3 oz. 0.8 g 0 133 22.0 g 4.1 g
Chicken gizzards, broiler/fryer 3 oz. 1.0 g 0 130 23.1 g 3.1 g
Chicken leg, broiler/fryer 3 oz. 0 0 181 25.7 g 8.0 g
Chicken liver, broiler/fryer 3 oz. 0.8 g 0 133 20.7 g 4.6 g
Chicken thigh, broiler/fryer 2 oz. 0 0 109 13.5 g 5.7 g
Chicken wings, broiler/fryer 3 oz. 0 0 171 25.6 g 6.8 g
Duck 3 oz. 0 0 171 20.0 g 9.5 g
Goose 3 oz. 0 0 202 24.6 g 10.8 g
Turkey, dark meat 3 oz. 0 0 159 24.3 g 6.1 g
Turkey gizzards 3 oz. 0.5 g 0 139 25.0 g 3.3 g
Turkey liver 3 oz. 2.9 g 0 144 20.4 g 5.1 g
Turkey white meat 3 oz. 0 0 133 25.4 g 2.7 g

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