NutriDensity Data

The charts below may be used to see how much fat, Omegas, methionine and leucine are in each protein source.

INSTRUCTIONS: 

  1. Select the tab for the protein source you’d like to view.
  2. You may sort any of the columns by simply clicking on the header nutrient or name.
  3. You may click the download button for each protein source and save the spreadsheet to your computer.
  4. When you are done with the nutrient calculator, simply close this tab.

Tuna, canned — high N6:N3 ratio secondary to the oil it’s packed in.

Fatty Fish is over 6% total fat

Semi-fat Fish is between 2.5% and 6% total fat

Lean Fish has < 2.5% total fat

IngredientGramsCaloriesProtein(g)Fat(g)Sat Fat(g)Mono Fat(g)Poly Fat(g)Omega3(g)Omega6(g)N6:n3ALA FA18:3n-3ccc(g)EPA FA20:5n-3(g)DHA FA22:6n-3(g)DPA FA22:5n-3(g)LA FA18:2n-6cc(g)ARA FA20:4n-6(g)GLA FA18:3n-6ccc(g)CLA FA18:2(g)Chol(mg)Leucine(g)Methion(g)ounces of fish for 1 gram DHA + EPADHA + EPAin one oz
ANCHOVY, EUROPEAN IN OLIVE OIL, canned, drained solids10021028.899.712.23.772.562.10.370.176190476190480.010.761.290.040.360.0100852.350.851.68775075229382090592.50455
CATFISH, RAW, channel farmed, Bullhead10013515.557.591.773.591.570.440.952.15909090909090.090.070.210.090.870.0800471.260.469.5335110062001370104.89315
CAVIAR, BLACK/RED, GRANULAR10025224.617.94.064.637.416.770.580.0856720827178730.012.743.80.230.080.5005882.130.650.5210338363802167701919.26115
EEL, MIXED SPECIES, RAW10018418.4411.662.367.190.950.640.280.43750.430.080.060.070.190.09001261.50.5516.79713843949521059.53395
HALIBUT, GREENLAND, RAW (TURBOT)10018614.3713.842.428.381.371.030.180.17475728155340.040.530.390.090.120.0600461.170.423.4924743290041010286.32995
HERRING, ATLANTIC, RAW10015817.969.042.043.742.131.710.190.111111111111110.10.710.860.060.130.0600601.460.532.16404851060981630462.09685
HERRING, PACIFIC, RAW10019516.3913.883.266.872.421.860.280.15053763440860.050.970.690.170.190.0900771.330.481.92754047666341830518.79585
MACKEREL, ATLANTIC, RAW10020518.613.893.265.463.352.650.390.147169811320750.150.91.40.210.210.1800701.510.551.40533827581442510711.57245
MACKEREL, JACK, canned, drained solids10015623.196.31.862.231.651.360.150.110294117647060.040.430.80.10.090.0600791.890.692.65217975360451330377.04835
MACKEREL, SPANISH, RAW, Atlantic10013919.296.31.831.531.741.460.250.171232876712330.030.331.010.10.090.1600761.570.572.44958268909311440408.2328
POMPANO, FLORIDA, RAW10016418.489.473.512.591.140.760.360.4736842105263200.170.390.20.120.2400501.50.554.641314568808760215.4562
ROE, MIXED SPECIES, RAW10014322.326.421.461.662.662.430.20.0823045267489710.010.981.360.080.020.18003741.960.551.45760292243562420686.0579
SABLEFISH, RAW, Black Cod10019513.4115.33.28.062.041.630.260.159509202453990.090.680.720.170.160.100491.090.42.24675100146121570445.08715
SALMON EGGS, RAW, Native10012927102.35.32.62.40.20.08333333333333301.11.300.10.1000001.46974961345592400680.388
SALMON, ATLANTIC, RAW, farmed10020820.4213.423.053.773.892.491.020.409638554216870.150.861.10.390.90.090.020551.610.631.50102088182732350666.21325
SALMON, ATLANTIC, WILD, RAW10014219.846.340.982.12.5420.430.2150.290.321.110.290.170.2600551.610.592.05081341412441720487.6114
SALMON, CHINOOK, RAW (SPRING)10017919.9310.433.14.42.82.320.260.112068965517240.081.010.940.30.120.1400501.630.591.56773292101962250637.86375
SALMON, COHO, RAW, farmed10016021.277.671.823.331.861.460.430.294520547945210.070.390.820.190.340.0900511.730.632.51957076592431400396.893
SALMON, KING (CHINOOK), RAW, Alaska Native10018720.2511.731.874.091.61.270.020.01574803149606300.440.710.12000061002.77747958448351270360.03865
SALMON, SOCKEYE, canned, drained solids w/bone10016723.597.391.442.491.781.470.150.102040816326530.050.520.750.140.12000791.830.72.50170146971211410399.72795
SALMON, SOCKEYE, canned, total can contents10015320.637.171.462.471.741.430.150.10489510489510.060.530.690.130.1200.010671.60.612.61288820169931350382.71825
SALMON, SOCKEYE, RAW (RED)10016821.38.561.54.131.881.280.470.36718750.090.520.650.040.380.0900621.730.632.91520584487111210343.02895
SARDINE, ATLANTIC, IN OIL, canned, solids w/bone, drained10020824.6211.451.533.875.151.463.542.42465753424660.490.470.5103.5400014220.733.5993868084633980277.8251
SHAD, AMERICAN, RAW10019716.9313.773.135.723.272.630.280.1064638783270.151.091.320.080.190.0900751.380.51.41662613345142490705.90255
TUNA, LIGHT IN OIL W/SALT, canned, drained10019829.138.211.532.952.880.192.6814.1052631578950.070.030.102.68000182.370.8627.13383901764613036.85435
TUNA, WHITE IN OIL, canned, unsalted, drained10018626.538.081.652.483.380.432.495.79069767441860.20.060.170.012.480.0100312.160.7914.69749613455924068.0388
ANCHOVY, EUROPEAN, RAW10013120.354.841.281.181.641.460.10.06849315068493200.540.910.030.090.0100601.650.62.383377751551480419.5726
ARCTIC CHAR, RAW10010319.52.650.61.30.70.70.050.07142857142857100.40.20.10.010.01000005.0391415318486700198.4465
BASS, FRESHWATER, MIXED SPECIES, RAW10011418.863.690.781.431.060.770.220.285714285714290.110.240.360.080.080.1400681.530.565.187351576903680192.7766
BLUEFISH, RAW10012420.044.240.921.791.060.820.060.07317073170731700.250.520.060.06000591.630.594.2498784003543830235.30085
CARP, RAW10012717.835.61.082.331.430.690.660.956521739130430.270.240.110.080.510.1500661.450.538.2032536564978430121.90285
CATFISH, CHANNEL WILD, RAW, Bullhead1009516.382.820.720.840.860.530.240.452830188679250.070.130.230.10.10.1400581.330.487.6682588528131460130.4077
CATFISH, CHANNEL, FARMED, RAW10011915.235.941.312.571.120.150.875.80.050.020.060.010.7600.020.02551.150.4539.1933230254899025.51455
CROAKER, ATLANTIC, RAW10010417.783.171.091.150.460.30.130.433333333333330.010.120.10.090.040.0900611.450.5311.37870668481931087.88345
HALIBUT, RAW W/SKIN, Alaska Native10011620.532.920.731.20.910.680.010.0147058823529410.010.220.390.060000721.60.85.2647747347672670189.94165
MULLET, STRIPED, RAW10011719.353.791.121.080.710.420.170.40476190476190.020.220.110.10.080.0900491.570.578.2032536564978430121.90285
SALMON, CHUM (KETA), canned, unsalted, w/bone, drained solids10014121.435.51.491.921.521.30.120.0923076923076920.040.470.70.090.050.0700391.740.632.79952307324921260357.2037
SALMON, CHUM, RAW (KETA)10012023.13.70.941.531.280.980.120.122448979591840.040.280.580.080.060.0600391.640.63.7525522045681940266.4853
SALMON, COHO (SILVER), RAW, Alaska Native10014022.565.570.91.792.412.140.780.364485981308410.090.491.390.180.090.6700581.610.711.71232964674472060583.9997
SALMON, COHO, WILD, RAW100146204.61.091.671.641.230.120.0975609756097560.040.390.690.110.050.070048.91.760.642.96420090108741190337.35905
SALMON, PINK, canned, solids w/bone & liquid10012919.684.970.861.211.421.130.10.0884955752212390.050.320.670.090.08000.01551.50.553.26611025212411080306.1746
SALMON, PINK, canned, w/bone, drained solids10013623.084.830.850.891.341.190.110.0924369747899160.050.360.690.110.070.030.010821.750.653.0408612692191160328.8542
SALMON, PINK, RAW10012720.54.40.811.350.810.610.080.131147540983610.040.180.330.050.06000.01461.560.586.2989269148108560158.7572
SALMON, SOCKEYE, canned, drained solids, w/o skin & bones10015826.335.871.211.931.551.30.120.0923076923076920.040.440.70.110.09000.01662.040.782.82191925783521250354.36875
SALMON, SOCKEYE, RAW10014221.315.611.181.861.951.290.530.410852713178290.110.350.680.140.4700.010.01531.760.693.01487100196071170331.68915
SEATROUT MIXED SPECIES, RAW (WEAKFISH)10010416.743.611.010.880.720.430.250.5813953488372100.170.210.080.060.1900831.360.57.6682588528131460130.4077
SHARK MIXED SPECIES, RAW (DOGFISH)10013020.984.510.931.811.20.950.170.178947368421050.020.320.530.110.070.100511.710.623.6743740336396960272.1552
SPOT, RAW10012318.514.91.451.331.090.770.160.207792207792210.020.220.410.120.040.1200601.50.554.7031987630587750212.62125
STURGEON, MIXED SPECIES, RAW10010516.144.040.921.940.690.420.120.285714285714290.10.190.090.040.060.0600601.310.4811.02312210091932090.7184
SWORDFISH, RAW10012119.84.011.11.540.920.810.080.0987654320987650.180.110.5300.020.0600391.610.595.5115610504594640181.4368
TROUT, BROOK, RAW, New York State10011021.232.730.590.810.770.410.240.585365853658540.050.070.250.030.2000600010.07828306369735099.22325
TROUT, RAINBOW, RAW, farmed10013820.875.41.551.541.80.970.730.752577319587630.050.260.6700.710.0200591.70.623.7929022282732930263.65035
TROUT, RAINBOW, WILD, RAW10011920.483.460.721.131.240.790.330.417721518987340.110.170.420.110.230.100591.660.615.0391415318486700198.4465
TUNA, BLUEFIN, FRESH, RAW10014423.334.91.261.61.431.290.090.06976744186046500.280.890.130.050.0400381.90.692.71338390176461300368.5435
TUNA, WHITE IN WATER, canned, unsalted, drained10012823.622.970.790.781.110.930.10.107526881720430.070.230.630.020.050.0500421.920.74.0084080366978880249.4756
WHITEFISH, EGGS, Alaska Native10010414.662.880.51.051.070.690.020.02898550724637700.230.330.1300004391.640.565.1121725685421690195.61155
ABALONE, MIXED SPECIES, RAW10010517.10.760.150.110.10.080.010.12500.0500.040.01000851.20.3939.1933230254899025.51455
ATLANTIC OCEAN PERCH, RAW1007915.311.540.270.470.30.240.040.166666666666670.010.060.150.010.03000521.240.4916.03363214679122062.3689
BASS, STRIPED, RAW1009717.732.330.510.660.780.750.010.0133333333333330.010.170.5800.01000801.440.534.7031987630587750212.62125
CATFISH ATLANTIC, RAW (WOLFFISH)1009617.52.390.360.840.840.660.10.151515151515150.010.310.320.040.020.0800461.420.525.2647747347672670189.94165
CISCO, RAW (TULLIBEE, LAKE HERRING)1009818.991.911.212.871.330.0719.47278.142857142860.020.120.510.050.040.1900501.540.565.187351576903680192.7766
CLAM, MIXED SPECIES, canned, drained solids10014825.551.950.190.170.550.380.110.289473684210530.010.140.150.10.030.0800671.80.589.0446130058822390110.56305
CLAM, MIXED SPECIES, RAW1007412.770.970.090.080.280.180.050.2777777777777800.070.070.050.010.0400340.90.2918.56525827523219053.86405
CLAM, RAW, mixed species1008614.670.960.190.120.190.130.030.230769230769230.010.040.060.010.03000.01301.20.4232.06726429358211031.18445
COD ATLANTIC (SCROD), canned, solids & liquids10010522.760.860.170.120.290.170.030.17647058823529000.150.010.010.0200551.850.6722.04624420183816045.3592
COD ATLANTIC, RAW (SCROD)1008217.810.670.130.090.230.190.030.1578947368421100.060.120.010.010.0200431.450.5318.56525827523219053.86405
COD ATLANTIC, TONGUES & CHEEKS, RAW (SCROD)1007214.61.10000.260.040.1538461538461500.040.20.010.010.030000014.10959628917625070.87375
COD PACIFIC, RAW (GRAY COD)1008217.90.630.080.080.240.220.020.09090909090909100.080.1400.010.0100371.460.5316.03363214679122062.3689
COD, PACIFIC, RAW1006915.270.410.090.070.160.140.020.1428571428571400.030.100.01000471.210.4227.13383901764613036.85435
CRAB, ALASKA KING, IMITATION, MADE FROM SURIMI100957.620.460.180.120.10.030.072.33333333333330.0100.0200.07000200.610.26176.3699536147205.6699
CRAB, ALASKA KING, RAW1008418.290.60.090.080.130.140.090.642857142857140.010.080.050.010.080.0100421.450.5225.19570765924314039.6893
CRAB, ATLANTIC SNOW CRAB (QUEEN SPIDER), canned, drained1007114.60.810000.190.130.684210526315790.010.110.070.010.110.0200710018.56525827523219053.86405
CRAB, ATLANTIC SNOW CRAB, RAW (QUEEN SPIDER)1009018.51.180.140.260.420.370.040.1081081081081100.260.110.010.010.0300551.470.529.2826291376159380107.7281
CRAB, BLUE, canned, drained1009920.521.230.250.220.440.360.070.1944444444444400.190.1700.010.0600891.630.589.7983307563723360102.0582
CRAB, BLUE, RAW1008718.061.080.220.190.390.320.060.187500.170.1500.010.0500781.430.5111.02312210091932090.7184
CRAB, DUNGENESS, RAW1008617.410.970.130.170.320.310.130.419354838709680.010.220.090.010.13000591.380.4911.02312210091932090.7184
CRAYFISH, MIXED SPECIES, RAW (CRAWFISH), farmed, crawdad1007214.850.970.160.180.310.150.120.80.020.120.030.010.070.05001071.180.4222.04624420183816045.3592
CRAYFISH, MIXED SPECIES, WILD, RAW (CRAWFISH), crawdad1007715.970.950.160.170.290.170.090.529411764705880.030.10.040.010.050.04001141.260.4523.51599381529415042.52425
CUSK, RAW1008718.990.690.130.090.280.130.030.2307692307692300.030.090.010.010.0200411.540.5627.13383901764613036.85435
CUTTLEFISH, MIXED SPECIES, RAW1007916.240.70.120.080.130.10.010.100.040.070.0100.01001121.140.3729.39499226911712034.0194
DOLPHINFISH, RAW (MAHI MAHI)1008518.50.70.190.120.170.110.030.272727272727270.010.020.090.010.03000731.50.5529.39499226911712034.0194
FLATFISH, FLOUNDER & SOLE SPECIES, RAW1007012.411.930.440.540.370.290.050.172413793103450.020.140.110.030.04000451.090.4612.59785382962228079.3786
GROUPER, MIXED SPECIES, RAW1009219.381.020.230.20.320.260.040.153846153846150.010.030.220.010.010.0300371.570.5713.56691950882326073.7087
HADDOCK, RAW1008718.910.720.130.120.240.180.030.1666666666666700.060.130.020.010.0200571.540.5616.79713843949521059.53395
HAKE MIXED SPECIES, RAW (WHITING)1009018.311.310.250.280.420.260.090.346153846153850.030.090.130.020.020.0700671.490.5414.69749613455924068.0388
HALIBUT, ATLANTIC & PACIFIC, RAW10011020.812.290.330.750.730.510.160.313725490196080.060.070.290.090.030.1300321.690.627.8386646050979450127.57275
HALIBUT, RAW, Atlantic & Pacific1009118.561.330.290.470.290.220.030.136363636363640.010.070.130.020.02000491.690.6216.03363214679122062.3689
LING, RAW1008718.990.640.120.090.220.150.020.1333333333333300.030.120.010.010.0200401.540.5622.04624420183816045.3592
LINGCOD, RAW1008517.661.060.20.350.30.210.070.3333333333333300.10.10.010.020.0500521.440.5216.79713843949521059.53395
LOBSTER, NORTHERN, RAW1007716.520.750.180.220.30.180.010.05555555555555600.10.070.0100001271.20.4119.59666151274518051.0291
Lobster, SPINY, MIXED SPECIES, RAW, Crawfish, Rock Lobster10011220.61.510.240.280.590.40.160.40.010.270.110.030.010.1500701.630.588.6034123714489410116.23295
MACKEREL, KING, RAW10010520.2820.360.760.460.330.070.212121212121210.020.140.180.020.040.0300531.650.610.37470315380634096.3883
MULLET WHITE, RAW (SUCKER)1009216.762.320.450.710.810.590.160.271186440677970.050.190.290.070.060.100411.360.56.4134528587164550155.92225
MUSSEL, BLUE, RAW1008611.92.240.420.510.610.470.080.170212765957450.020.190.250.020.010.0700280.840.277.6682588528131460130.4077
OCEAN PERCH ATLANTIC, RAW (ROSEFISH, REDFISH)1009418.621.630.240.630.430.360.020.0555555555555560.050.080.210.020.02000421.510.5511.37870668481931087.88345
OCTOPUS, COMMON, RAW1008214.911.040.230.160.240.160.040.2500.080.080.010.010.0300481.050.3420.74940630761217048.19415
ORANGE ROUGHY, RAW1007616.410.70.010.240.110.020.042000.0100000601.290.53352.7399072294102.83495
OYSTER, EASTERN FARMED, RAW, Blue Point100595.221.550.440.150.590.440.050.113636363636360.040.190.20.020.020.0300250.370.128.6034123714489410116.23295
OYSTER, EASTERN WILD, RAW, Blue Point100687.052.460.770.310.970.660.130.19696969696970.050.270.290.060.050.0800530.50.165.6893533424097620175.7669
OYSTER, PACIFIC, RAW100819.452.30.510.360.890.730.060.0821917808219180.030.440.250.020.030.0300500.670.214.9681677074564710201.28145
PERCH, MIXED SPECIES, RAW1009119.390.920.180.150.370.270.060.222222222222220.010.080.170.030.010.0500901.580.5712.59785382962228079.3786
PICKEREL, WALLEYE-PICKEREL, RAW (YELLOW PIKE)1009319.141.220.250.290.450.340.070.205882352941180.010.090.230.040.020.0500861.550.579.7983307563723360102.0582
PIKE, NORTHERN, RAW1008819.50.80.10.10.20.310.070.22580645161290.010.070.20.030.020.0600391.560.5711.75799690764730085.0485
POLLOCK, ATLANTIC, RAW, Boston Blue1009219.440.980.140.110.480.440.030.06818181818181800.070.350.020.010.0200711.580.588.0168160733956440124.7378
POLLOCK, WALLEYE, RAW, Alaska Native1008117.180.80.160.130.410.380.020.05263157894736800.150.220.010.010.0100711.40.519.2826291376159380107.7281
ROCKFISH, PACIFIC OCEAN PERCH, MIXED SPECIES, RAW1009418.751.570.370.330.480.380.040.105263157894740.010.140.20.040.030.0100351.520.569.2826291376159380107.7281
ROCKFISH, PACIFIC, RAW, mixed species1009018.361.340.350.390.40.320.030.093750.010.090.20.020.02000501.520.5811.37870668481931087.88345
SCALLOP, MIXED SPECIES, IMITATION, MADE W/SURIMI1009912.770.410.080.060.210.180.010.05555555555555600.070.110.010.010.0100221.010.4318.56525827523219053.86405
SCALLOP, RAW, mixed species1006912.060.490.130.050.130.110.010.09090909090909100.040.0600.01000240.720.2935.2739907229410028.3495
SEA BASS, MIXED SPECIES, RAW1009718.4320.510.420.740.660.020.0303030303030300.160.430.080.02000411.50.555.2647747347672670189.94165
SHEEPSHEAD, RAW10010820.212.410.610.730.520.330.140.424242424242420.010.140.120.070.040.100501.640.610.68908809786133093.55335
SHRIMP, canned, mixed species10010020.421.360.190.110.680.60.010.01666666666666700.290.250.0500002521.680.565.9786424954136590167.26205
SHRIMP, MIXED SPECIES, RAW10010620.311.730.330.250.670.050.120.010.260.220.050.020.08001521.610.576.6554699477246530150.25235
SHRIMP, RAW, mixed species1007113.611.010.120.080.130.070.040.5714285714285700.030.0300.040001261.170.458.7899845382346017.0097
SMELT, RAINBOW, RAW, American, Capelin1009717.632.420.450.640.890.730.090.123287671232880.040.280.420.020.040.0500701.430.524.8991653781862720204.1164
SNAIL, RAW1009016.11.40.360.260.250.20.010.0500.1200.10.02000500016.03363214679122062.3689
SNAPPER, MIXED SPECIES, RAW10010020.511.340.280.250.460.370.050.1351351351351400.050.260.070.010.0400371.670.619.2826291376159380107.7281
SQUID, MIXED SPECIES, RAW1009215.581.380.360.110.520.490.010.02040816326530600.150.34000.01002331.10.357.1987736169266490138.91255
SUNFISH, PUMPKIN FISH, RAW1008919.40.70.140.120.250.140.080.571428571428570.010.040.070.030.010.0700671.580.5725.19570765924314039.6893
SURIMI1009915.180.90.190.150.440.410.020.0487804878048780.010.160.240.010.010.0100301.20.528.6034123714489410116.23295
TILAPIA, RAW1009620.081.70.770.650.480.210.241.14285714285710.040.010.110.060.210.0300501.60.5919.59666151274518051.0291
TILEFISH, RAW1009617.52.310.440.570.60.480.090.187500.090.340.070.030.0600501.420.527.0547981445881500141.7475
TUNA, IN WATER, canned, drained solids1008619.440.960.210.110.280.230.020.0869565217391300.030.200.01000361.510.5515.33651770562623065.20385
TUNA, LIGHT IN WATER, canned, unsalted, drained10011625.510.820.230.160.340.270.040.1481481481481500.050.220.010.010.0300302.070.7612.59785382962228079.3786
TUNA, SKIPJACK FRESH, RAW (AKU)100103221.010.330.190.320.270.030.111111111111110.010.070.180.010.010.0200471.790.6513.56691950882326073.7087
TUNA, YELLOWFIN, FRESH, RAW10010924.40.490.170.120.150.110.010.09090909090909100.010.0900.01000391.90.6935.2739907229410028.3495
WALLEYE POLLACK, RAW1005612.190.410.120.080.20.170.010.05882352941176500.050.1200000460.980.3720.74940630761217048.19415
WHELK, UNSPECIFIED, RAW10013723.840.40.030.030.020.010.011000.01000.0100651.90.6352.7399072294102.83495

Lean or lean only — means separating all attached fat from the meat, trimming to zero inch.

Unless otherwise stated, all meat is raw and boneless.

Canada means from the Canadian Nutrition Database; otherwise USDA is used.

Grass fed — does not state if grass finished or grain finished.

All portions are 100 grams.

IngredientCaloriesProtein(g)Fat(g)Sat Fat(g)Mono Fat(g)Poly Fat(g)TransFat(g)Omega3(g)Omega6(g)n6:n3ALA FA18:3n-3ccc(g)EPA FA20:5n-3(g)DHA FA22:6n-3(g)DPA FA22:5n-3(g)LA FA18:2n-6cc(g)ARA FA20:4u(g)CLA FA18:2(g)GLA FA18:3n-6ccc(g)Chol(mg)Leucine(g)Methion(g)
AUSTRALIAN, TOP LOIN STEAK/ROAST, GRASS-FED, lean only13121.794.872.092.070.230.160.060.11.670.020.0100.030.10.0300411.80.64
AUSTRALIAN, TOP ROUND CAP-OFF, GRASS-FED, lean only12922.414.431.781.860.290.140.080.141.750.030.0200.030.140.0500481.850.65
CHUCK, BLADE STEAK, BONELESS, LEAN, Canada14920.56.922.773.360.320.20.20.251.250.020000.20.050057.631.620.53
CHUCK, CROSS RIB ROAST, BONELESS, LEAN & FAT, 0MM TRIM, Canada15121.326.582.673.280.330.230.20.261.300.020000.2100051.021.690.55
CHUCK, CROSS RIB ROAST, BONELESS, LEAN, Canada13821.685.092.012.510.310.180.20.231.150.020000.180.050050.231.710.56
CURED, CORNED BEEF, BRISKET, Canada19813.75104.737.180.5300.130.473.620.150000.33000541.080.34
GRASS-FED, STRIP STEAKS, LEAN ONLY11723.072.691.030.990.110.110.020.042.000.010000.040.010.0205500
GROUND BEEF, 90% LEAN17620104.064.350.340.640.050.010.200.04000.0100.0400.01651.560.5
GROUND BEEF, 95% LEAN13721.4152.252.150.260.340.040.010.250.03000.0100.0400.01621.670.56
HIP, RUMP ROAST, LF, 3MM TRIM, Canada18420.5610.684.24.620.4100.120.252.080.120000.230.0200621.630.53
BEEF EYE OF ROUND STEAK, 0” fat, choice12723.243.831.341.580.270.170.020.178.500.01000.010.160.040.020581.990.63
BEEF, TOP SIRLOIN FILET, BONELESS, GRILLED, separable lean only, trimmed to 0” fat, choice [URMIS #2138]17430.455.831.982.720.170.290.010.1313.000000.010.120.030.010.01812.730.84
CHUCK FOR STEW, choice13021.644.812.072.60.320.260.010.2525.000.010000.250.050.010631.790.63
CHUCK, CROSS RIB STEAK, BONELESS, LEAN, Canada13221.864.361.692.150.290.150.010.2222.000.010000.170.050049.871.730.56
EYE OF ROUND ROAST, 0” fat, lean only, choice12423.353.381.141.350.250.140.020.168.000.01000.010.150.040.010582.090.65
HIP, EYE OF ROUND ROAST, BONELESS, LEAN & FAT, 0MM TRIM, Canada13522.834.041.742.010.230.150.020.178.500.020000.140.030048.231.820.59
HIP, EYE OF ROUND ROAST, BONELESS, LEAN, Canada12223.232.41.031.180.190.080.010.1414.000.010000.110.030047.241.850.6
HIP, EYE OF ROUND STEAK, BONELESS, LEAN & FAT, 0MM TRIM, Canada13123.083.451.451.70.220.120.010.1616.000.010000.130.030047.781.970.65
HIP, INSIDE (TOP) ROUND ROAST, BONELESS, LEAN & FAT, 0MM TRIM, Canada12622.563.11.321.520.220.10.010.1717.000.010000.130.040051.511.780.58
HIP, INSIDE (TOP) ROUND ROAST, BONELESS, LEAN & FAT, 3MM TRIM, Canada14022.114.862.032.720.260.160.020.199.500.020000.150.040052.361.750.57
HIP, INSIDE (TOP) ROUND ROAST, BONELESS, LEAN, Canada11922.722.411.011.170.20.070.010.1616.000.010000.120.040051.161.80.58
HIP, INSIDE (TOP) ROUND STEAK, BONELESS, LEAN & FAT, 0MM TRIM, Canada12022.662.541.071.230.180.080.010.1616.000.010000.120.040051.211.790.58
HIP, INSIDE (TOP) ROUND STEAK, BONELESS, LEAN & FAT, 3MM TRIM, Canada13222.373.961.6520.240.120.020.189.000.020000.140.040051.891.770.57
HIP, INSIDE (TOP) ROUND STEAK, BONELESS, LEAN, Canada11822.772.210.921.060.190.060.010.1515.000.010000.110.040051.051.80.58
HIP, OUTSIDE (BOTTOM) ROUND ROAST, BONELESS, LEAN, Canada14722.524.972.062.90.310.110.010.2222.000.010000.160.060059.851.780.58
HIP, OUTSIDE (BOTTOM) ROUND STEAK, BONELESS, LEAN & FAT, 0MM TRIM, Canada15322.325.692.393.270.320.140.020.2311.500.020000.170.060059.951.760.57
HIP, RUMP ROAST, LEAN, 6MM TRIM, Canada13622.74.331.491.830.1900.010.1515.000.010000.130.030052.91.790.58
HIP, SIRLOIN TIP ROAST, BONELESS, LEAN & FAT, 3MM TRIM, Canada13521.454.511.932.370.280.150.020.2110.500.020000.160.050051.681.70.55
HIP, SIRLOIN TIP STEAK, BONELESS, LEAN & FAT, 0MM TRIM, Canada13021.643.871.692.020.270.130.010.220.000.010000.150.050051.391.710.55
HIP, SIRLOIN TIP STEAK, BONELESS, LEAN & FAT, 3MM TRIM, Canada13621.494.541.962.390.290.150.020.2211.000.020000.170.050051.71.70.55
HIP, SIRLOIN TIP STEAK, BONELESS, LEAN, Canada11921.982.491.081.320.240.080.010.1818.000.010000.130.050050.691.740.56
LOIN, STRIP LOIN (NEW YORK) STEAK, BONELESS, LEAN, Canada13622.414.431.882.140.220.140.010.1616.000.010000.130.030048.581.70.56
LOIN, STRIP LOIN ROAST, BONELESS, LEAN, Canada13222.533.951.671.90.210.130.010.1515.000.010000.120.030048.311.710.56
LOIN, TENDERLOIN, ROAST, LEAN, Canada14121.795.142.22.510.310.180.020.2211.000.020000.190.030053.491.730.57
LOIN, TENDERLOIN, STEAK, LEAN, Canada14321.745.442.312.650.310.190.020.2311.500.020000.20.030053.661.730.57
LOIN, TOP SIRLOIN STEAK, BONELESS, LEAN & FAT, 0MM TRIM, Canada14222.25.172.142.510.290.160.020.2311.500.020000.180.050053.851.750.57
LOIN, TOP SIRLOIN STEAK, BONELESS, LEAN, Canada13222.513.951.611.910.270.120.010.2121.000.010000.160.050053.271.780.58
RIBEYE PETITE ROAST/FILET, lean only, 0” fat, choice13822.525.291.962.440.220.230.010.1717.000000.010.160.040.010.01652.020.63
ROUND STEAK, KNUCKLE, (SIRLOIN TIP), 0” fat, choice13321.414.661.752.150.280.150.010.1818.000.010000.180.0500611.70.56
SHOULDER, 0” fat, choice13321.175.332.122.650.580.250.010.2525.0000000.250.050.270641.70.6
TOP ROUND ROAST, 0” fat, choice12823.463.811.491.750.250.180.020.178.500.01000.010.150.040.0106220.63
TOP ROUND STEAK, 0” fat, choice12723.493.661.421.680.250.170.020.168.000.01000.010.150.040.010622.010.63
TOP ROUND STEAK, 0” fat, lean only, choice12423.593.261.251.480.230.140.020.157.500.01000.010.140.040.010612.110.66
TOP SIRLOIN CAP STEAK, BONELESS, lean only,1/8” fat, choice13821.345.822.082.540.20.260.010.1515.000000.010.140.030.010.01671.910.59
TOP SIRLOIN PETITE ROAST/FILET,, lean only, 0” fat, choice13223.034.41.391.920.140.190.010.1111.000000.010.10.020.010.01682.070.64
BRISKET, FLAT HALF, 0” fat, choice16920.159.863.74.770.70.50.010.330.000.010000.30.040.340671.620.57
BRISKET, LEAN, 6MM TRIM, Canada15520.727.372.593.460.2300.020.199.500.020000.160.0300621.640.53
CHUCK EYE COUNTRY-STYLE RIBS, lean only, 0” fat, choice15220.877.673.424.070.380.380.020.2914.500.020000.290.040.030701.730.61
CHUCK EYE ROAST, AMERICA’S BEEF, lean only, 0” fat, choice13920.676.212.643.30.340.260.010.2626.000.010000.260.040.020671.710.6
CHUCK EYE ROAST, lean only, 0” fat, choice19026.419.363.754.690.430.40.020.3316.500.020000.330.050.030842.190.77
CHUCK EYE STEAK, lean only, 0” fat, choice16021.318.293.64.090.360.430.010.2828.000.010000.280.040.030661.760.62
CHUCK, BLADE ROAST, BONELESS, LEAN & FAT, 0MM TRIM, Canada17519.810.064.134.930.40.320.030.299.670.030000.2400058.991.560.51
CHUCK, BLADE STEAK, BONELESS, LEAN & FAT, 0MM TRIM, Canada18119.6510.844.465.320.410.350.040.37.500.040000.250.050059.291.550.5
CHUCK, CROSS RIB ROAST, BONELESS, LEAN & FAT, 3MM TRIM, Canada18320.4310.454.235.40.420.350.030.3110.330.030000.260.050053.081.610.52
CHUCK, SHORT RIBS, LEAN, Canada17719.910.24.334.380.3800.030.279.000.030000.230.040048.021.570.51
CHUCK, SHOULDER TENDER, 0” fat, choice14520.516.362.332.430.330.220.010.2222.000.010000.220.0500561.630.53
CHUCK, UNDER BLADE, lean only, 0” fat, choice14521.196.512.833.490.350.320.010.2727.0000000.270.050.020651.750.62
FLANK STEAK, BONELESS, LEAN & FAT, 0MM TRIM, Canada16421.677.853.363.860.320.250.020.2412.000.020000.20.040046.641.710.55
FLANK STEAK, BONELESS, LEAN & FAT, 3MM TRIM, Canada17621.369.213.94.590.350.290.030.268.670.030000.220.040047.491.690.55
HIP, EYE OF ROUND ROAST, BONELESS, LEAN & FAT, 3MM TRIM, Canada16821.847.953.324.170.320.270.020.2311.500.020000.190.040050.31.740.57
HIP, EYE OF ROUND STEAK, BONELESS, LEAN & FAT, 3MM TRIM, Canada16321.987.453.113.920.310.250.030.217.000.030000.180.030050.071.790.59
HIP, OUTSIDE (BOTTOM) ROUND ROAST, BONELESS, LEAN & FAT, 3MM TRIM, Canada17921.538.913.695.010.40.250.030.289.330.030000.220.060061.331.70.55
HIP, OUTSIDE (BOTTOM) ROUND STEAK, BONELESS, LEAN & FAT, 3MM TRIM, Canada16821.877.683.184.340.380.210.020.2613.000.020000.20.060060.841.730.56
LOIN, BOTTOM SIRLOIN TRI-TIP ROAST, BONELESS, LEAN & FAT, 3MM TRIM, Canada18421.829.694.065.020.40.30.030.299.670.030000.240.050052.251.710.55
LOIN, BOTTOM SIRLOIN TRI-TIP ROAST, BONELESS, LEAN, Canada16222.526.992.953.570.350.210.020.2512.500.020000.20.050050.761.760.57
LOIN, BOTTOM SIRLOIN TRI-TIP STEAK, BONELESS, LEAN & FAT, 0MM TRIM, Canada17721.988.973.84.750.390.280.030.289.330.030000.230.050051.81.720.56
LOIN, BOTTOM SIRLOIN TRI-TIP STEAK, BONELESS, LEAN, Canada16622.367.513.183.80.380.230.020.2613.000.020000.210.050051.021.750.57
LOIN, STRIP LOIN (NEW YORK) STEAK, BONELESS, LEAN & FAT, 0MM TRIM, Canada15321.876.522.793.210.270.220.020.199.500.020000.160.030049.81.660.54
LOIN, STRIP LOIN ROAST, BONELESS, LEAN & FAT, 0MM TRIM, Canada15121.966.352.683.110.250.220.020.178.500.020000.140.030049.621.660.55
LOIN, T-BONE STEAK (PORTERHOUSE), LEAN, Canada18221.7210.034.184.880.380.330.030.289.330.030000.240.040051.021.910.61
LOIN, TENDERLOIN, ROAST, LEAN & FAT, 3MM TRIM, Canada16721.048.43.574.190.390.290.030.289.330.030000.240.040055.011.670.55
LOIN, TENDERLOIN, STEAK, LEAN & FAT, 0MM TRIM, Canada16321.197.873.363.870.370.270.030.279.000.030000.230.040054.811.690.55
LOIN, TENDERLOIN, STEAK, LEAN & FAT, 3MM TRIM, Canada17420.849.243.924.650.410.330.030.299.670.030000.250.040055.451.660.54
LOIN, TOP SIRLOIN ROAST, BONELESS, LEAN & FAT, 3MM TRIM, Canada16921.398.443.474.340.360.270.030.289.330.030000.230.050055.451.690.55
LOIN, TOP SIRLOIN STEAK, BONELESS, LEAN & FAT, 3MM TRIM, Canada17021.48.53.54.370.360.270.030.279.000.030000.220.050055.481.690.55
LOIN, WING STEAK, LEAN, 6MM TRIM, Canada16022.47.12.73.030.2500.020.210.000.020000.170.030048.021.770.57
PLATE STEAK, INSIDE SKIRT, lean only, 0” fat, choice17120.899.763.554.430.480.440.030.3712.330.01000.010.350.060.030641.870.58
PORTERHOUSE STEAK, lean only, 1/8” fat, choice16122.137.392.893.30.40.360.030.279.000.01000.010.260.040.030591.810.56
RIB EYE STEAK, BONE-IN, LIP-ON,, 1/8” fat, choice17320.939.973.884.530.460.490.020.3618.000.01000.010.350.050.030651.870.58
RIB EYE STEAK, BONELESS, LIP OFF, 0” fat, choice16221.448.53.063.580.470.360.020.3517.500.01000.010.340.060.020631.940.6
RIB EYE STEAK, BONELESS, LIP-ON, 1/8” fat, choice16121.628.293.063.580.470.360.020.3517.500.01000.010.340.060.020631.940.6
RIB, RIB EYE STEAK, BONELESS, LEAN, Canada16322.37.713.193.670.310.240.020.2211.000.020000.190.030049.841.760.57
RIB, RIB ROAST, BONE-IN, LEAN, Canada16221.867.313.263.670.330.230.020.2412.000.020000.20.040050.371.730.56
ROUND STEAK, KNUCKLE, (SIRLOIN TIP), 0” fat, choice15020.746.852.32.50.320.210.010.2121.000.010000.210.0500581.650.54
SHORT RIBS, BONELESS, lean only, 0” fat, choice17519.3810.74.695.90.440.490.020.3417.000.020000.340.040.030731.60.56
SHOULDER TOP BLADE STEAK, 0” fat, choice15220.077.943.464.210.760.350.010.3333.000.010000.330.060.360681.610.57
SHOULDER TOP BLADE STEAK, lean only, 0” fat, choice14320.356.883.053.760.40.270.010.3131.000.010000.310.060.020681.680.59
T-BONE STEAK, lean only, 1/8” fat, choice, bone-in16022.17.272.783.090.370.30.020.2512.500.01000.010.240.040.020591.980.61
TENDERLOIN ROAST, 0” fat, choice15321.57.42.692.960.50.380.030.3411.330.01000.010.320.060.030611.840.58
TENDERLOIN STEAK (filet mignon), 0” fat, choice15021.577.12.552.810.480.360.030.3311.000.01000.010.310.060.030601.840.58
TENDERLOIN, RAW, 0” fat, lean only, choice14321.786.162.122.340.450.290.020.3115.500.01000.010.290.060.030601.950.6
TOP LOIN PETITE ROAST/FILET, 1/8” fat, choice14922.56.482.422.870.260.260.010.1919.000000.010.180.050.020.01652.020.62
TOP LOIN STEAK, LIP OFF, (NY Strip), 0” fat, choice17122.199.163.794.330.510.50.030.3411.330.01000.010.320.050.040591.90.6
TOP LOIN, LIP-ON, NY Strip, 1/8” fat, lean only, choice14922.936.342.522.950.390.310.020.2713.500.01000.010.260.050.020582.050.64
AUSTRALIAN, SMALL END RIB, WAGYU, marble score 4/531717.0727.6410.3313.690.761.360.010.011.0000.0100.0100.0400761.290.46
AUSTRALIAN, SMALL END RIB, WAGYU, marble score 940514.5438.313.9419.581.151.420.020.010.5000.0100.0100.0400821.090.39
AUSTRALIAN, TENDERLOIN STEAK, WAGYU, marble score 4/520619.7114.096.116.170.530.560.020.010.5000.0100.0100.0600601.610.57
AUSTRALIAN, TENDERLOIN STEAK, WAGYU, marble score 924818.519.117.798.930.750.70.010.011.0000.0100.0100.0700741.520.54
AUSTRALIAN, TOP LOIN STEAK, GRASS-FED19919.913.175.845.450.440.630.0400.0000.0100.0300.0300461.50.53
AUSTRALIAN, TOP LOIN STEAK, WAGYU, marble score 4/528917.6724.28.9312.180.641.030.010.011.0000.0100.0100.0400631.370.48
AUSTRALIAN, TOP LOIN STEAK/ROAST, WAGYU, marble score 4/539214.5836.9812.7719.461.331.30.020.010.5000.0100.0100.0400681.120.39
BRISKET, WHOLE, LF, 3MM TRIM, Canada25118.4219.067.538.520.6600.210.361.710.210000.360.0300681.460.47
CHUCK, SHORT RIBS, LF, Canada35614.832.514.1414.71.1800.430.741.720.430000.720.020061.861.170.38
GRASS-FED, GROUND19219.4212.735.334.80.530.750.090.182.000.07000.020.180.010.1106200
GROUND BEEF, 70% LEAN33214.353011.2913.160.71.830.070.020.290.0700000.0300.02781.120.35
GROUND BEEF, 75% LEAN29315.76259.488.630.521.530.070.020.290.06000.0100.0300.02751.230.39
GROUND BEEF, 80% LEAN25417.17207.678.760.521.230.070.010.140.05000.0100.0300.01711.340.44
GROUND BEEF, 85% LEAN21518.59155.876.550.430.940.060.010.170.04000.0100.0400.01681.450.48
LOIN, WING STEAK, LF, 6MM TRIM, Canada26519.520.28.238.780.7200.250.411.640.250000.380.030053.721.540.5
AUSTRALIAN, SMALL END RIB, WAGYU, lean only, marble 4/523420.3516.936.548.450.520.760.030.3511.670.020.0100.010.350.0400721.680.59
AUSTRALIAN, TENDERLOIN, WAGYU, lean only, marble score 4/519120.1912.35.515.250.490.460.040.338.250.020.0100.010.320.0700591.670.59
AUSTRALIAN, TENDERLOIN, WAGYU, lean, marble score 923718.8717.737.388.170.70.650.040.512.500.020.0100.010.490.0700741.560.55
AUSTRALIAN, TOP LOIN, WAGYU, lean only, marble score 4/522320.1515.695.918.020.440.520.020.315.000.010.0100.010.30.0400581.670.59
CHUCK EYE COUNTRY-STYLE RIBS,, 0” fat, choice21018.8714.996.397.271.080.910.040.4711.750.030000.470.040.540701.520.54
CHUCK EYE ROAST, BONELESS, 0” fat, choice18519.1412.025.075.910.930.690.030.4113.670.020000.410.040.460671.540.54
CHUCK EYE STEAK, BONELESS, 0” fat, choice22718.8616.857.187.981.151.060.040.512.500.030000.50.040.570681.520.54
CHUCK, BLADE ROAST, BONELESS, LEAN & FAT, 3MM TRIM, Canada19119.412.044.936.040.440.380.040.328.000.040000.270.050059.861.530.5
CHUCK, BLADE STEAK, BONELESS, LEAN & FAT, 3MM TRIM, Canada19719.2412.675.226.360.470.410.040.338.250.040000.280.050060.071.520.49
CHUCK, SHORT RIBS, BONELESS, 0” fat, choice24017.2219.038.149.531.281.120.040.5614.000.040000.560.040.640731.390.49
CHUCK, SHOULDER CLOD, 0” fat, choice18218.7511.334.194.410.460.390.020.3216.000.020000.320.0500651.490.49
CHUCK, UNDER BLADE POT ROAST OR STEAK, 0” fat, choice20219.1513.935.96.791.040.850.030.4515.000.020000.450.040.520661.540.54
LOIN, STRIP LOIN (NEW YORK) STEAK, BONELESS, LEAN & FAT, 3MM TRIM, Canada21320.1113.825.717.20.450.450.040.297.250.040000.260.030053.871.520.5
LOIN, STRIP LOIN ROAST, BONELESS, LEAN & FAT, 3MM TRIM, Canada21120.213.525.597.040.430.450.040.287.000.040000.250.030053.651.530.5
LOIN, T-BONE STEAK (PORTERHOUSE), 3MM TRIM, Canada24319.8917.357.28.810.550.580.050.377.400.050000.330.040055.151.750.56
LOIN, T-BONE STEAK (PORTERHOUSE), LEAN & FAT, 0MM TRIM, Canada20521.0312.795.386.280.450.430.040.317.750.040000.270.040052.641.850.59
PLATE STEAK, INSIDE SKIRT, 0” fat, choice19520.0612.785.036.010.60.690.030.4414.670.01000.010.420.060.050651.710.54
PLATE STEAK, BONELESS, OUTSIDE, 0″ fat, choice23817.6918.447.438.130.911.030.050.6813.600.030.0100.010.650.080.070711.510.48
PORTERHOUSE STEAK, 1/8” fat, choice21820.3614.586.176.840.690.860.040.4511.250.03000.010.430.040.070611.740.55
RIB EYE ROAST, BONELESS, LEAN & FAT, 3MM TRIM, Canada23919.9617.017.098.580.520.550.050.357.000.050000.320.030054.991.580.51
RIB EYE STEAK, BONELESS, LEAN & FAT, 0MM TRIM, Canada20021.1812.265.145.960.410.40.030.299.670.030000.260.030052.241.670.54
RIB EYE STEAK, BONELESS, LEAN & FAT, 3MM TRIM, Canada23520.1216.426.838.310.510.530.040.348.500.040000.310.030054.541.590.52
RIB EYE STEAK/ROAST, BONELESS, 1/8″ fat, choice25318.3919.958.749.320.931.240.040.6616.500.03000.010.630.060.090681.570.5
RIB, BACK RIBS, BONE-IN, choice33615.7529.8913.314.551.221.950.060.8614.330.05000.010.830.050.140761.340.42
RIB, RIB EYE ROAST, BONELESS, LEAN & FAT, 0MM TRIM, Canada20720.9713.035.56.370.430.430.040.37.500.040000.270.030052.751.660.54
RIB, RIB ROAST, BONE-IN, LEAN & FAT, 0MM TRIM, Canada22519.9215.286.637.650.530.520.050.367.200.050000.320.040054.831.570.51
RIB, RIB ROAST, BONE-IN, LEAN & FAT, 3MM TRIM, Canada26318.8219.678.4110.160.620.670.060.427.000.060000.380.040057.21.490.48
RIBEYE CAP STEAK, lean only, 0” fat, choice18719.4611.44.365.170.450.480.020.3417.000000.010.320.080.030.02641.740.54
T-BONE STEAK, 1/8” fat, choice2282015.836.687.310.720.910.040.4711.750.03000.010.440.040.080621.710.54
TOP LOIN PETITE, 1/8” fat, choice19920.812.64.045.410.420.70.010.3333.000000.010.310.050.050.02651.780.56
TOP LOIN STEAK, (NY Strip), 1/8” fat, choice20521.1313.365.686.460.670.80.040.4411.000.02000.010.420.050.070611.80.57
TOP SIRLOIN CAP STEAK, 1/8” fat, choice19919.713.45.087.080.430.810.010.3434.000000.010.320.040.060.02681.680.53

All portions are 100 grams.

Leg = drumstick + thigh

Enhanced = injected with saltwater or stock to increase weight

IngredientCaloriesProtein(g)Fat(g)Sat Fat(g)Mono Fat(g)Poly Fat(g)TransFat(g)Omega3(g)Omega6(g)n6:n3ALAEPADHADPALAARAGLACLAChol(mg)Leucine(g)Methion(g)
CHICKEN DRUMSTICK, RAW W/SKIN, broiler/fryer161.0018.089.192.463.721.960.050.091.7218.250.080.000.010.011.670.090.010.0191.991.500.51
CHICKEN DRUMSTICK, RAW W/SKIN, broiler/fryer, meat only116.0019.413.720.951.330.860.020.050.6814.500.020.000.010.010.660.090.000.0088.991.660.55
CHICKEN LEG, RAW, broiler/fryer, meat only, bone removed120.0019.174.221.051.430.960.010.060.6511.000.020.000.010.010.610.090.010.0190.991.610.54
CHICKEN LIVER, RAW, all classes119.0016.924.831.561.251.310.070.010.4841.000.010.000.000.000.470.330.010.00345.001.520.44
CHICKEN THIGH, MEAT AND SKIN, RAW, Enhanced, w/skin197.0016.5514.583.976.283.130.080.162.8117.070.140.000.010.012.730.080.040.0295.001.260.42
CHICKEN THIGH, MEAT ONLY, RAW, Enhanced, w/skin109.9919.113.690.891.220.760.010.050.6213.250.020.000.000.010.600.070.000.0087.001.560.53
CHICKEN THIGH, RAW W/SKIN, broiler/fryer221.0016.5216.614.536.943.470.080.163.1319.000.140.000.010.013.050.110.020.0298.001.320.44
CHICKEN THIGH, RAW, W/SKIN, broiler/fryer, meat only121.0019.664.121.091.490.940.020.050.7616.250.040.000.010.010.740.090.000.0094.001.670.56
CHICKEN, BREAST, MEAT ONLY, RAW, broiler/fryer, enhanced108.0020.323.000.541.330.690.010.020.3113.000.010.000.000.010.290.050.000.0064.001.630.52
GROUND TURKEY, 85% LEAN, 15% FAT, RAW180.0016.9012.533.414.553.480.180.203.0915.470.160.010.010.013.050.110.010.0278.001.400.49
GROUND TURKEY, 93% LEAN, 7% FAT, RAW150.0118.738.342.182.852.540.120.142.2215.750.120.000.010.012.190.110.010.0174.001.540.55
GROUND TURKEY, FAT FREE, RAW112.0023.571.950.480.510.600.010.040.4613.000.020.000.010.010.450.070.000.0055.001.940.69
TURKEY BACK, MEAT AND SKIN, RAW, From whole bird, enhanced206.0016.8615.414.3411.118.710.220.263.9715.360.240.000.000.013.930.080.010.0484.001.070.40
TURKEY BACK, MEAT ONLY, RAW, From whole bird, enhanced114.0019.274.121.131.251.010.050.060.8714.800.050.000.000.000.850.060.000.0079.001.340.51
TURKEY BREAST, MEAT ONLY, RAW, From whole bird, enhanced101.0021.541.660.290.260.260.010.010.2017.000.010.000.000.000.200.020.000.0054.001.490.56
TURKEY DRUMSTICK, MEAT ONLY, RAW, From whole bird, enhanced114.0019.274.121.131.251.010.050.060.8714.800.050.000.000.000.850.060.000.0079.001.340.51
TURKEY THIGH, RETAIL PARTS, MEAT AND SKIN, RAW161.0019.549.162.393.002.460.110.162.1413.000.140.000.010.012.120.090.000.0183.001.520.51
TURKEY THIGH, RETAIL PARTS, MEAT ONLY, RAW116.0020.603.690.790.750.720.040.050.5812.250.020.000.000.010.560.080.000.0078.001.700.58
TURKEY WING, MEAT ONLY, RAW, From whole bird, non-enhanced114.0023.661.480.290.260.260.010.010.2017.000.010.000.000.000.200.020.000.0057.001.630.62
TURKEY, DARK MEAT, RAW, enhanced turkey, from whole, meat only113.9319.264.121.121.251.010.050.060.8614.600.050.000.000.000.850.060.000.0078.951.340.51
TURKEY, DARK MEAT, RAW, W/SKIN, enhanced turkey, from whole, meat & skin168.9917.8410.833.036.635.230.150.182.7215.400.160.000.000.012.680.070.000.0282.001.190.45
TURKEY, LIGHT MEAT, RAW, enhanced turkey, from whole, meat only100.9421.531.660.290.260.260.010.010.2017.000.010.000.000.000.200.020.000.0053.971.490.56
TURKEY, LIGHT MEAT, RAW, W/SKIN, enhanced turkey, from whole, meat & skin147.0020.027.421.954.943.930.110.121.7915.200.110.000.000.001.760.050.000.0160.001.340.51
TURKEY, WHOLE, RAW, enhanced turkey, meat only105.0020.872.390.540.740.630.020.020.4017.000.010.000.000.000.390.040.000.0061.001.450.54
TURKEY, WHOLE, RAW, W/SKIN, enhanced turkey, meat & skin158.0019.029.102.486.264.930.130.152.2514.690.130.000.000.012.210.060.000.0169.991.270.48

IngredientGramsCaloriesProtein(g)Fat(g)Sat Fat(g)Mono Fat(g)Poly Fat(g)TransFat(g)Omega3(g)Omega6(g)n6:n3ALA FA18:3n-3ccc(g)EPA FA20:5n-3(g)DHA FA22:6n-3(g)DPA FA22:5n-3(g)LA FA18:2n-6cc(g)ARA FA20:4u(g)CLA FA18:2(g)GLA FA18:3n-6ccc(g)Chol(mg)Leucine(g)Methion(g)
CHEESE FOOD, IMITATION1002574.0819.583.117.540.130.946.556.9680851063830.940006.500.010.04600
CHEESE FOOD, PASTEURIZED PROCESS, AMERICAN, W/O ADDED VIT-D10033016.8625.6315.066.851.050.920.150.674.46666666666670.120.010.010.020.630.040.020981.590.38
CHEESE, BLUE10035321.428.7418.677.780.800.240.421.750.240000.42000751.920.58
CHEESE, BRIE 10033420.7527.6817.418.010.8300.310.411.32258064516130.310000.410001001.930.59
CHEESE, CARAWAY 10037625.1829.218.588.280.8300.320.41.250.320000.4000932.410.66
CHEESE, CHEDDAR 10040324.933.1421.099.390.9400.360.451.250.360000.450001052.380.65
CHEESE, CHEDDAR, IMITATION, LOW CHOLESTEROL10039025325.8214.1310.6200.178.2848.7058823529410.180008.280001500
CHEESE, CHEDDAR, REDUCED FAT10030927.3520.4112.65.30.890.730.080.526.50.060.0100.010.490.040.107600
CHEESE, CHEDDAR, REDUCED FAT (18%)10028227.218.311.585.020.7500.130.483.69230769230770.130000.450.03005600
CHEESE, COTTAGE 0.1% MF, less than 0.1% MF1008517.270.420.270.110.01000.01——00000.0100071.780.52
CHEESE, COTTAGE 1% MF1007212.391.020.650.290.0300.010.0220.010000.0200041.270.37
CHEESE, COTTAGE 2% MF1008611.832.450.980.440.0700.010.0550.010000.05000101.190.29
CHEESE, CREAM 1003425.9334.2419.298.621.4400.170.875.11764705882350.170000.820.06001100.660.19
CHEESE, CREAM BASE SPREAD1002957.128.618.028.071.0300.40.51.250.40000.50009000
CHEESE, CREAM, LOWFAT1002027.8515.289.140.6600.080.394.8750.080000.360.0300540.870.25
CHEESE, DRY WHITE, QUESO SECO10032524.5124.3513.726.421.240.880.140.755.35714285714290.110.0100.020.70.040.130.017800
CHEESE, FETA 10026414.2121.2814.954.620.5900.260.250.961538461538460.260000.25000891.40.37
CHEESE, FONTINA 10038925.631.1419.28.691.6500.790.680.860759493670890.790000.680001162.660.71
CHEESE, FRESH, QUESO FRESCO10029918.0923.8212.945.971.110.830.130.634.84615384615380.10.0100.010.590.040.140.016900
CHEESE, GOUDA 10035724.942817.617.750.6600.390.210.538461538461540.390000.210001142.560.72
CHEESE, GRUYERE 10041329.8132.3418.9110.041.7300.431.032.39534883720930.430001.030001103.10.82
CHEESE, MEXICAN, QUESO ANEJO10037321.4429.9819.038.530.900.340.441.29411764705880.340000.440001052.020.54
CHEESE, MONTEREY 10037424.4830.2819.078.750.900.260.51.92307692307690.260000.5000892.340.64
CHEESE, MONTEREY, LOWFAT10031028.221.614.045.640.8400.240.4820.240000.480006500
CHEESE, MOZZARELLA, 48% water, 25% MF10031921.624.6415.567.030.7800.210.452.14285714285710.210000.45000892.110.6
CHEESE, MOZZARELLA, 52% water, 22.5% MF10030022.1722.3513.156.570.7700.370.310.837837837837840.370000.31000791.830.52
CHEESE, PARMESAN, GRATED10043238.4628.6117.38.381.1700.190.794.15789473684210.190000.75000883.721.02
CHEESE, PARMESAN, HARD10039235.7525.8316.417.510.5700.290.210.724137931034480.290000.21000683.450.96
CHEESE, PASTEURIZED PROCESS, AMERICAN, W/O ADDED VIT-D10037118.1331.7918.068.241.291.140.180.834.61111111111110.140.010.010.020.790.040.0201001.720.47
CHEESE, PROCESSED, CHEDDAR10037622.1531.2519.698.950.9900.380.481.26315789473680.380000.48000941.960.57
CHEESE, PROCESSED, SWISS10033424.7325.0116.057.050.6200.280.270.964285714285710.280000.27000852.190.64
CHEESE, PROVOLONE10035225.5826.6217.087.390.7700.270.391.44444444444440.270000.39000692.30.69
CHEESE, PROVOLONE, REDUCED FAT10027424.717.611.34.890.5100.180.261.44444444444440.180000.26000552.30.69
CHEESE, ROMANO10038731.826.9417.117.840.5900.310.220.709677419354840.310000.220001043.070.85
CHEESE, ROQUEFORT, blue10036921.5430.6419.268.471.3200.70.480.685714285714290.70000.48000902.110.56
CHEESE, SWISS (EMMENTALER)10038026.9327.817.787.270.9700.350.491.40.350000.49000922.960.78
CHEESE, SWISS, LOWFAT10017328.45.13.31.350.1800.060.091.50.070000.090003500
CHEESE, WHITE, QUESO BLANCO10031020.3824.3113.666.461.150.890.130.6550.10.0100.020.610.040.140.017000
DAIRY, BUTTER, LIGHT W/O SALT1004993.355.134.3215.932.0500.80.981.2250.80000.9800010600
DAIRY, BUTTER, REGULAR1007170.8581.1151.3721.023.044.640.312.166.96774193548390.320002.1700.2702150.080.02
DAIRY, BUTTER, WHIPPED1007170.8581.1150.4923.433.0101.181.451.2288135593221.180001.450002190.080.02
DAIRY, COCONUT MILK1002302.2923.8421.141.010.26000.26——00000.2600000.170.04
DAIRY, CREAM, WHIPPING, 35% MF1003282.093521.8110.161.2100.450.611.35555555555560.450000.61000128.460.20.05
DAIRY, FROZEN YOGOURT (YOGURT)10012733.62.330.990.100.030.051.66666666666670.030000.05000130.410.12
DAIRY, KEFIR100633.53.62.310.980.10.180.030.072.33333333333330.030000.060.0100150.340.09
DAIRY, MARGARINE, TUB, SOYA OIL (LIQUID & HYDROGENATED & BUTTERMILK SOLIDS)100716.020.880.413.7127.8328.812.073.524.557.01428571428573.500024.26000.2900.070.02
DAIRY, MILK, CONDENSED, canned, sweetened1003217.918.75.492.430.3400.120.181.50.120000.17000340.780.2
DAIRY, MILK, COW’S, FLUID, 1% FAT W/O ADDED VIT-A & D100423.370.970.630.280.04000.03——00000.0300050.320.09
DAIRY, MILK, COW’S, LESS FAT, FLUID, 2% MILKFAT W/O ADDED VIT-A & D100503.31.981.260.560.070.090.010.0660.010000.0600080.310.09
DAIRY, MILK, FLUID, GOAT, WHOLE, UNENRICHED100693.564.142.671.110.1500.040.092.250.040000.09000110.310.08
DAIRY, MILK, FLUID, HUMAN, WHOLE, MATURE100701.034.382.011.660.50.30.050.326.40.050000.30.0300140.10.02
DAIRY, MILK, FLUID, SKIM (NONFAT)100343.370.080.060.020000——0000000020.330.06
DAIRY, MILK, FLUID, WHOLE, 3.3% MF, pasteurized, homogenized100613.153.252.421.20.140.1600.11——00000.10.0100100.270.07
DAIRY, MILK, FLUID, WHOLE, PRODUCER, 3.7% MF100643.283.662.281.060.140.160.020.073.50.02000.010.06000140.320.08
DAIRY, SOUR CREAM, CULTURED, 18% MF1001883.091811.215.20.6700.260.321.23076923076920.260000.3200042.020.30.08
DAIRY, SOUR CREAM, LIGHT1001383.510.66.63.10.400.160.191.18750.160000.190003500
DAIRY, SOY BEVERAGE, ENRICHED, W/ADDED OMEGA-3100452.882.060.20000.61.72.833333333333300000000000
DAIRY, YOGOURT (YOGURT), PLAIN, 1% to 2% MF100635.251.5510.430.0400.010.0330.010000.0200060.530.15
DAIRY, YOGOURT (YOGURT), PLAIN, 2% to 4% MF100714.732.791.80.770.0800.020.052.50.020000.040.01009.60.480.14
DAIRY, YOGOURT (YOGURT), PLAIN, over 4% MF10010445.863.791.60.1600.050.120.050000.090.0100180.40.12
DAIRY, YOGOURT (YOGURT), PLAIN, stirred or swiss style100685.122.071.330.570.0500.010.0440.010000.030009.150.520.15
DAIRY, YOGOURT (YOGURT), PLAIN, under 1% MF100515.040.10.060.030000——000000001.850.510.15
DAIRY, YOGURT, GREEK, PLAIN, NONFAT1005910.190.390.120.050.010.0100.01——00000.01000500
EGG SUBSTITUTE, frozen, yolk replaced10016011.2911.111.932.446.2400.0661000.06000600020.970.39
EGG SUBSTITUTE, LIQUID10084123.310.660.91.600.181.367.55555555555560.180001.3600011.080.42
EGG YOLK, CHICKEN, frozen, fresh10029915.3325.247.929.784.250.10.230.070.304347826086960.0900.130.0100.4300.029911.330.37
EGG, CHICKEN, RAW, whole, fresh10014312.569.513.133.661.910.040.11.5815.80.0400.060.011.530.190.010.013721.090.38
EGG, CHICKEN, WHOLE, RAW, fresh or frozen10014511.810.013.044.181.450.070.141.279.07142857142860.0600.070.011.080.160.010.01365.811.070.39
EGG, CHICKEN, YOLK, RAW, fresh or frozen10036615.932.689.9313.655.250.230.474.148.80851063829790.20.010.230.033.520.440.050.0311941.390.39

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