Food and Nutrient Database (Draft) – Timothy Garrett RDN, IFNCP

Category	Food	Typical Serving	Serving Weight (g)	Calories	Protein (g)	Carbohydrate (g)	Fat (g)	Fiber (g)	Added Sugar (g)	Total Sugar (g)	Saturated Fat (g)	Cholesterol (mg)	Vitamin A (mcg RAE)	Vitamin C (mg)	Vitamin D (IU)	Vitamin E (mg)	Vitamin K (mcg)	Thiamin B1 (mg)	Riboflavin B2 (mg)	Niacin B3 (mg)	Vitamin B6 (mg)	Folate (mcg DFE)	Vitamin B12 (mcg)	Pantothenic Acid B5 (mg)	Choline (mg)	Calcium (mg)	Iron (mg)	Magnesium (mg)	Phosphorus (mg)	Potassium (mg)	Sodium (mg)	Zinc (mg)	Copper (mg)	Manganese (mg)	Selenium (mcg)	Iodine (mcg)	Omega-3 ALA (g)	EPA (mg)	DHA (mg)	Nutrient Density (0-5)	Heart Healthy (0-5)	Histamine Note	FODMAP Note
Dairy	2% milk	1 cup	244	122	8.1	12.0	4.8	0.0	0.0	12.0	3.1	20.0	137.00	0.00	120.00	0.10	0.20	0.11	0.45	0.20	0.09	12.00	1.30	0.90	43.00	293.00	0.10	24.00	224.00	342.00	115.00	1.00	0.02	0.01	8.50	56.00	0.00	0.00	0.00	3	3	Variable	Low
Sweetener	Allulose	1 tbsp	12	5	0.0	12.0	0.0	0.0	0.0	0.0	0.0	0.0	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00		0.00	0.00	0.00	1	3	Low	Usually low
Flour	Almond flour	1/4 cup	28	160	6.0	6.0	14.0	3.0	0.0	1.0	1.0	0.0	0.00	0.00	0.00	7.30	0.00	0.06	0.30	1.00	0.04	13.00	0.00	0.10	15.00	60.00	1.10	76.00	136.00	200.00	0.00	0.90	0.30	0.60	1.00		0.01	0.00	0.00	4	4	Low	Low to moderate portion
Nut/Seed	Almonds	1 oz	28	164	6.0	6.1	14.2	3.5	0.0	1.2	1.1	0.0	0.00	0.00	0.00	7.30	0.00	0.06	0.32	1.00	0.04	13.00	0.00	0.13	15.00	76.00	1.10	77.00	136.00	208.00	0.00	0.90	0.29	0.65	1.20		0.00	0.00	0.00	5	5	Low	Low at smaller serving
Fruit	Apple with skin	1 medium	182	95	0.5	25.0	0.3	4.4	0.0	19.0	0.1	0.0	5.00	8.40	0.00	0.30	4.00	0.03	0.05	0.20	0.07	5.00	0.00	0.10	6.00	11.00	0.20	9.00	20.00	195.00	2.00	0.10	0.05	0.10	0.00		0.02	0.00	0.00	4	5	Low	High
Vegetable	Arugula, raw	2 cups	40	10	1.0	1.5	0.3	0.6	0.0	0.8	0.0	0.0	95.00	6.00	0.00	0.20	43.00	0.02	0.03	0.10	0.03	39.00	0.00	0.20	6.00	64.00	0.60	19.00	21.00	148.00	11.00	0.20	0.03	0.10	0.10		0.05	0.00	0.00	5	5	Low	Low
Protein	Atlantic salmon, cooked	4 oz	113	233	25.0	0.0	14.0	0.0	0.0	0.0	3.1	71.0	45.00	0.00	570.00	2.20	0.10	0.25	0.43	9.20	0.80	28.00	5.00	1.40	105.00	14.00	0.50	34.00	285.00	410.00	67.00	0.70	0.04	0.02	41.00	30.00	0.06	590.00	1230.00	5	5	Freshness-dependent	Low
Fruit	Avocado	1/2 medium	100	160	2.0	8.5	14.7	6.7	0.0	0.7	2.1	0.0	7.00	10.00	0.00	2.10	21.00	0.07	0.13	1.70	0.26	81.00	0.00	1.40	14.00	12.00	0.60	29.00	52.00	485.00	7.00	0.60	0.20	0.10	0.40		0.11	0.00	0.00	5	5	Low	Low at modest serving
Fruit	Banana	1 medium	118	105	1.3	27.0	0.4	3.1	0.0	14.4	0.1	0.0	4.00	10.30	0.00	0.10	0.60	0.04	0.09	0.80	0.43	24.00	0.00	0.40	12.00	6.00	0.30	32.00	26.00	422.00	1.00	0.20	0.09	0.30	1.20		0.03	0.00	0.00	4	5	Low	Low at smaller/firm serving
Vegetable	Beets, cooked	1 cup	170	75	2.9	16.9	0.3	3.4	0.0	13.5	0.1	0.0	3.00	6.00	0.00	0.10	0.30	0.05	0.07	0.60	0.10	136.00	0.00	0.30	17.00	27.00	1.40	39.00	65.00	518.00	131.00	0.60	0.13	0.60	1.20		0.06	0.00	0.00	4	5	Low	Moderate portion
Fast food	Biscuits and sausage gravy	1 restaurant plate	350	700	18.0	65.0	42.0	3.0	8.0	8.0	17.0	75.0	100.00	0.00	50.00	1.00	2.00	0.50	0.50	6.00	0.30	100.00	1.50	1.00	90.00	250.00	5.00	35.00	350.00	500.00	1900.00	4.00	0.20	0.40	30.00		0.20	20.00	30.00	1	0	Potentially higher	High
Legume	Black beans, cooked	1 cup	172	227	15.2	40.8	0.9	15.0	0.0	0.6	0.2	0.0	0.00	0.00	0.00	0.20	2.80	0.42	0.10	0.90	0.10	256.00	0.00	0.50	56.00	46.00	3.60	120.00	241.00	611.00	2.00	1.90	0.40	0.80	2.10		0.10	0.00	0.00	5	5	Low when fresh	Moderate/high portion
Sweetener	Blackstrap molasses	1 tsp	7	20	0.0	5.2	0.0	0.0	5.2	5.2	0.0	0.0	0.00	0.00	0.00	0.00	0.00	0.01	0.01	0.10	0.01	0.00	0.00	0.10	0.00	41.00	0.90	17.00	5.00	99.00	7.00	0.10	0.10	0.10	0.60		0.00	0.00	0.00	3	3	Low	Low at 1 tsp
Fruit	Blueberries	1 cup	148	84	1.1	21.4	0.5	3.6	0.0	14.7	0.0	0.0	5.00	14.40	0.00	0.80	28.60	0.06	0.06	0.60	0.08	9.00	0.00	0.20	9.00	9.00	0.40	9.00	18.00	114.00	1.00	0.20	0.08	0.50	0.10		0.09	0.00	0.00	5	5	Low	Low
Vegetable	Broccoli, cooked	1 cup	156	55	3.7	11.2	0.6	5.1	0.0	2.2	0.1	0.0	120.00	101.00	0.00	2.30	220.00	0.10	0.20	0.90	0.40	168.00	0.00	0.90	63.00	62.00	1.00	33.00	105.00	457.00	64.00	0.70	0.10	0.30	3.30		0.10	0.00	0.00	5	5	Low	Moderate portion
Grain	Brown rice, cooked	1 cup	195	216	5.0	44.8	1.8	3.5	0.0	0.7	0.4	0.0	0.00	0.00	0.00	0.20	1.20	0.20	0.05	2.60	0.30	18.00	0.00	0.60	9.00	20.00	0.80	84.00	162.00	84.00	10.00	1.20	0.20	1.80	19.00		0.03	0.00	0.00	3	4	Low	Moderate portion
Vegetable	Carrots, raw	1 cup chopped	128	53	1.2	12.3	0.3	3.6	0.0	6.1	0.1	0.0	1069.00	7.60	0.00	0.80	17.00	0.08	0.07	1.30	0.18	24.00	0.00	0.35	11.00	43.00	0.40	15.00	45.00	410.00	88.00	0.30	0.06	0.20	0.10		0.00	0.00	0.00	5	5	Low	Low
Protein	Chicken breast, cooked	4 oz	113	187	35.0	0.0	4.1	0.0	0.0	0.0	1.1	96.0	6.00	0.00	5.00	0.30	0.00	0.08	0.13	15.00	0.70	5.00	0.30	1.20	95.00	17.00	1.10	32.00	263.00	290.00	84.00	1.00	0.05	0.02	31.00	7.00	0.00	20.00	40.00	4	5	Higher if leftover	Low
Fruit	Clementines	2 small	148	70	1.3	18.0	0.2	2.6	0.0	14.0	0.0	0.0	50.00	72.00	0.00	0.30	0.00	0.13	0.06	0.60	0.11	36.00	0.00	0.40	12.00	45.00	0.20	18.00	24.00	262.00	1.00	0.10	0.06	0.05	0.20		0.03	0.00	0.00	5	5	Low	Low
Beverage	Coca-Cola	12 fl oz can	355	140	0.0	39.0	0.0	0.0	39.0	39.0	0.0	0.0	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	45.00	0.00	0.00	0.00	0.00		0.00	0.00	0.00	0	0	Low	High sugar
Beverage	Coffee, brewed	8 fl oz	237	2	0.3	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.00	0.00	0.00	0.00	0.00	0.03	0.18	0.50	0.00	5.00	0.00	0.60	6.00	5.00	0.00	7.00	7.00	116.00	5.00	0.00	0.00	0.10	0.00		0.00	0.00	0.00	2	4	Variable	Low
Supplement food	Collagen peptides	20 g	20	70	18.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	45.00	0.00	0.00	0.00	0.00		0.00	0.00	0.00	2	3	Low	Low
Bread	Dave's Killer Bread 21 Whole Grains	1 slice	45	110	5.0	22.0	1.5	5.0	5.0	5.0	0.2	0.0	0.00	0.00	0.00	0.00	0.00	0.20	0.10	1.50	0.10	60.00	0.00	0.40	8.00	20.00	1.20	45.00	100.00	100.00	170.00	1.10	0.20	0.80	8.00		0.20	0.00	0.00	4	4	Low	Moderate portion
Beverage	Dr Pepper	12 fl oz can	355	150	0.0	40.0	0.0	0.0	39.0	39.0	0.0	0.0	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	55.00	0.00	0.00	0.00	0.00		0.00	0.00	0.00	0	0	Low	High sugar
Fast food	Egg McMuffin	1 sandwich	137	310	17.0	30.0	13.0	2.0	3.0	3.0	6.0	250.0	100.00	0.00	80.00	0.80	1.00	0.40	0.40	4.00	0.20	80.00	1.50	0.80	130.00	170.00	3.00	25.00	250.00	240.00	770.00	2.50	0.15	0.20	25.00		0.10	20.00	30.00	2	2	Potentially higher	High
Protein	Egg whites	1/2 cup liquid	122	63	13.2	0.9	0.2	0.0	0.0	0.8	0.0	0.0	0.00	0.00	0.00	0.00	0.00	0.00	0.44	0.00	0.00	5.00	0.10	0.00	2.00	9.00	0.10	13.00	20.00	163.00	202.00	0.00	0.00	0.00	24.00	3.00	0.00	0.00	0.00	4	5	Low when fresh	Low
Oil	Extra virgin olive oil	1 tbsp	14	119	0.0	0.0	13.5	0.0	0.0	0.0	1.9	0.0	0.00	0.00	0.00	1.90	8.10	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00		0.10	0.00	0.00	3	5	Low	Low
Dairy	Fat-free milk	1 cup	245	83	8.4	12.2	0.2	0.0	0.0	12.5	0.1	5.0	149.00	0.00	120.00	0.00	0.10	0.10	0.45	0.20	0.09	12.00	1.30	0.90	38.00	299.00	0.10	27.00	247.00	382.00	103.00	1.00	0.02	0.01	8.40	56.00	0.00	0.00	0.00	3	4	Variable	Low
Dairy	Fat-free mozzarella cheese	1 oz	28	45	9.0	1.0	0.0	0.0	0.0	1.0	0.0	5.0	60.00	0.00	0.00	0.00	0.00	0.00	0.12	0.00	0.00	6.00	0.40	0.10	4.00	270.00	0.10	7.00	180.00	25.00	280.00	1.00	0.01	0.01	5.00		0.00	0.00	0.00	3	4	Aged cheese may be higher	Low
Nut/Seed	Ground flaxseed	2 tbsp	14	75	2.6	4.0	6.0	3.8	0.0	0.2	0.5	0.0	0.00	0.10	0.00	0.04	0.60	0.23	0.02	0.40	0.07	12.00	0.00	0.14	11.00	36.00	0.80	55.00	90.00	113.00	4.00	0.60	0.17	0.35	3.60		3.20	0.00	0.00	5	5	Low	Low
Sweetener	Honey	1 tbsp	21	64	0.1	17.3	0.0	0.0	17.3	17.3	0.0	0.0	0.00	0.10	0.00	0.00	0.00	0.00	0.01	0.02	0.01	0.40	0.00	0.01	0.50	1.00	0.10	0.40	0.80	11.00	1.00	0.05	0.01	0.02	0.20		0.00	0.00	0.00	1	2	Low	Low at small serving
Legume	Lentils, cooked	1 cup	198	230	17.9	39.9	0.8	15.6	0.0	3.6	0.1	0.0	8.00	3.00	0.00	0.20	3.40	0.33	0.15	2.10	0.35	358.00	0.00	1.30	65.00	38.00	6.60	71.00	356.00	731.00	4.00	2.50	0.50	1.00	5.50		0.07	0.00	0.00	5	5	Low when fresh	Moderate/high portion
Sweetener	Maple syrup	1 tbsp	20	52	0.0	13.4	0.0	0.0	12.0	12.0	0.0	0.0	0.00	0.00	0.00	0.00	0.00	0.01	0.25	0.02	0.01	0.00	0.00	0.30	0.00	20.00	0.20	4.00	0.40	42.00	2.00	0.30	0.02	0.60	0.10		0.00	0.00	0.00	1	2	Low	Low at small serving
Fast food	McDonald's Big Mac	1 sandwich	215	590	25.0	46.0	34.0	3.0	9.0	9.0	11.0	85.0	0.00	1.00	0.00	0.00	0.00	0.40	0.40	7.00	0.30	80.00	2.50	1.00	85.00	190.00	4.50	35.00	220.00	370.00	1050.00	5.00	0.20	0.30	35.00		0.20	40.00	60.00	1	0	Potentially higher	High
Fast food	McDonald's medium fries	1 medium order	117	320	5.0	43.0	15.0	4.0	0.0	0.0	2.5	0.0	0.00	8.00	0.00	1.50	12.00	0.20	0.10	3.00	0.30	20.00	0.00	0.80	25.00	20.00	1.20	45.00	180.00	650.00	260.00	0.70	0.20	0.40	2.00		0.20	0.00	0.00	1	1	Low	High portion
Oil	MCT oil	1 tbsp	14	115	0.0	0.0	14.0	0.0	0.0	0.0	14.0	0.0	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00		0.00	0.00	0.00	1	2	Low	Low
Fruit	Medjool dates	2 dates	48	133	0.9	36.0	0.1	3.2	0.0	32.0	0.0	0.0	3.00	0.00	0.00	1.30	0.00	0.02	0.03	0.80	0.12	7.00	0.00	0.40	5.00	31.00	0.50	26.00	30.00	334.00	0.00	0.20	0.17	0.14	1.40		0.00	0.00	0.00	3	3	Low	High portion
Functional fiber	Partially hydrolyzed guar gum	Serving providing 6 g fiber	7	20	0.0	6.0	0.0	6.0	0.0	0.0	0.0	0.0	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	5.00	0.00	0.00	0.00	0.00	0.00		0.00	0.00	0.00	3	5	Low	Usually low
Beverage	Powerade	20 fl oz bottle	591	130	0.0	35.0	0.0	0.0	34.0	34.0	0.0	0.0	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	250.00	0.00	0.00	0.00	0.00		0.00	0.00	0.00	0	1	Low	High sugar
Beverage	Powerade Zero	20 fl oz bottle	591	0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	250.00	0.00	0.00	0.00	0.00		0.00	0.00	0.00	0	2	Low	Usually low
Grain	Quinoa, cooked	1 cup	185	222	8.1	39.4	3.6	5.2	0.0	1.6	0.4	0.0	1.00	0.00	0.00	1.20	0.00	0.20	0.20	0.80	0.20	78.00	0.00	0.80	43.00	31.00	2.80	118.00	281.00	318.00	13.00	2.00	0.40	1.20	5.00		0.09	0.00	0.00	4	5	Low	Moderate portion
Flour	Rice flour	1/4 cup	40	146	2.4	32.0	0.6	1.0	0.0	0.0	0.2	0.0	0.00	0.00	0.00	0.00	0.00	0.04	0.02	1.00	0.05	4.00	0.00	0.20	2.00	4.00	0.20	14.00	39.00	31.00	0.00	0.50	0.10	0.40	6.00		0.00	0.00	0.00	2	3	Low	Low
Protein	Shrimp, cooked	4 oz	113	112	24.0	0.2	1.7	0.0	0.0	0.0	0.4	189.0	0.00	0.00	152.00	1.50	0.00	0.02	0.04	2.60	0.10	11.00	1.30	0.40	150.00	79.00	0.50	40.00	270.00	180.00	224.00	1.60	0.30	0.04	45.00	40.00	0.00	340.00	390.00	4	4	Potentially high	Low
Tortilla	Siete almond flour tortilla	1 tortilla	40	100	3.0	10.0	7.0	3.0	0.0	1.0	1.0	0.0	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	20.00	0.70	20.00	45.00	90.00	220.00	0.50	0.10	0.20	0.00		0.00	0.00	0.00	3	3	Low	Serving-dependent
Snack	Siete sea salt tortilla chips	1 oz	28	130	1.0	19.0	6.0	3.0	0.0	1.0	1.0	0.0	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	20.00	0.50	15.00	40.00	100.00	150.00	0.40	0.05	0.10	0.00		0.00	0.00	0.00	2	2	Low	Serving-dependent
Bread	Sourdough bread	1 slice	45	120	4.0	23.0	1.5	1.0	0.0	1.0	0.3	0.0	0.00	0.00	0.00	0.30	0.50	0.20	0.10	2.00	0.10	55.00	0.00	0.40	6.00	40.00	1.30	22.00	50.00	70.00	220.00	0.60	0.10	0.40	10.00		0.05	0.00	0.00	3	3	Fermentation may matter	Moderate portion
Grain	Sprouted oats, dry	1/2 cup	40	150	5.0	27.0	3.0	4.0	0.0	1.0	0.5	0.0	0.00	0.00	0.00	0.40	1.00	0.18	0.06	0.60	0.05	14.00	0.00	0.40	16.00	20.00	1.70	55.00	150.00	150.00	0.00	1.40	0.20	1.50	11.00		0.05	0.00	0.00	4	5	Low	Moderate portion
Beverage	Sun Drop	12 fl oz can	355	170	0.0	46.0	0.0	0.0	46.0	46.0	0.0	0.0	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	50.00	0.00	0.00	0.00	0.00		0.00	0.00	0.00	0	0	Low	High sugar
Vegetable	Sweet potato, baked	1 medium	150	135	3.0	31.0	0.2	5.0	0.0	6.5	0.0	0.0	1410.00	34.00	0.00	0.90	3.00	0.15	0.15	1.50	0.40	18.00	0.00	1.20	22.00	57.00	1.20	32.00	72.00	717.00	55.00	0.50	0.20	0.80	0.90		0.02	0.00	0.00	5	5	Low	Moderate portion
Grain	White rice, cooked	1 cup	158	205	4.3	44.5	0.4	0.6	0.0	0.1	0.1	0.0	0.00	0.00	0.00	0.00	0.00	0.03	0.02	0.60	0.09	91.00	0.00	0.60	3.00	16.00	1.90	19.00	68.00	55.00	2.00	0.80	0.10	0.70	9.00		0.00	0.00	0.00	2	3	Low	Low to moderate portion
Protein	Whole egg	1 large	50	72	6.3	0.4	4.8	0.0	0.0	0.2	1.6	186.0	80.00	0.00	41.00	0.50	0.20	0.02	0.23	0.04	0.09	24.00	0.60	0.70	147.00	28.00	0.90	6.00	99.00	69.00	71.00	0.60	0.04	0.01	15.40	24.00	0.03	0.00	0.00	4	3	Low when fresh	Low
Dairy	Whole milk	1 cup	244	149	7.7	11.7	7.9	0.0	0.0	12.3	4.6	24.0	112.00	0.00	124.00	0.20	0.50	0.11	0.45	0.20	0.09	12.00	1.10	0.90	43.00	276.00	0.10	24.00	205.00	322.00	105.00	0.90	0.02	0.01	9.00	56.00	0.00	0.00	0.00	3	2	Variable	Low