1tbsp = 1 汤匙,大概15克
1cup= 1量杯
1oz= 28克
名称 | 热量(kcal) | 脂肪(g) | 总碳水(g) | 纤维(g) | 净碳水(g) | 蛋白质(g) | |
---|---|---|---|---|---|---|---|
牛油果油 | 1tbsp | 124 | 14 | 0 | 0 | 0 | 0 |
牛油果 | 3 oz | 102 | 9 | 7 | 5 | 2 | 2 |
培根脂肪,1tbsp | 116 | 13 | 0 | 0 | 0 | 0 | |
牛油,1tbsp | 115 | 13 | 0 | 0 | 0 | 0 | |
黄油,1tbsp | 102 | 12 | 0 | 0 | 0 | 0 | |
鸡油,1tbsp | 115 | 13 | 0 | 0 | 0 | 0 | |
可可脂,1tbsp | 120 | 14 | 0 | 0 | 0 | 0 | |
椰子油,1tbsp | 117 | 14 | 0 | 0 | 0 | 0 | |
奶油奶酪(cream cheese),2tbsp | 101 | 10 | 1 | 0 | 1 | 2 | |
亚麻籽油(flaxseed oil),1tbsp | 120 | 14 | 0 | 0 | 0 | 0 | |
酥油(ghee),1tbsp | 112 | 13 | 0 | 0 | 0 | 0 | |
鲜奶油(heavy cream),液体,2tbsp | 103 | 11 | 1 | 0 | 1 | 1 | |
猪油,1tbsp | 115 | 13 | 0 | 0 | 0 | 0 | |
夏威夷果油,1tbsp | 120 | 14 | 0 | 0 | 0 | 0 | |
蛋黄酱(全脂).1tbsp | 99 | 11 | 1 | 0 | 1 | 0 | |
MCT油 (中链三油甘脂),1tbsp | 100 | 14 | 0 | 0 | 0 | 0 | |
橄榄油,1tbsp | 119 | 14 | 0 | 0 | 0 | 0 | |
橄榄,黑色,1cup | 141 | 13 | 8 | 4 | 4 | 1 | |
橄榄,绿色,1cup | 193 | 20 | 5 | 4 | 1 | 3 | |
炸猪皮,0.75oz | 115 | 7 | 0 | 0 | 0 | 13 | |
红棕油,1tbsp | 120 | 14 | 0 | 0 | 0 | 0 | |
芝麻油,1tbsp | 120 | 14 | 0 | 0 | 0 | 0 | |
色拉酱(全脂≤2g碳水/份),1.5tbsp | 130 | 14 | 1 | 0 | 0 | 1 | |
酸奶油(sour cream) 全脂,4tbsp | 120 | 10 | 2 | 0 | 2 | 2 |
名称 | 热量(kcal) | 脂肪(g) | 总碳水(g) | 纤维(g) | 净碳水(g) | 蛋白质(g) | |
---|---|---|---|---|---|---|---|
培根 熟 2片 | 92 | 9 | 2 | 0 | 2 | 4 | |
牛肉绞肉(80%瘦)熟1oz | 74 | 5 | 0 | 0 | 0 | 7 | |
牛肉绞肉(92%瘦)熟 1oz | 45 | 2 | 0 | 0 | 0 | 7 | |
烤鸭 带皮 1oz | 95 | 8 | 0 | 0 | 0 | 5 | |
鸡蛋 大 1个 | 72 | 5 | 0 | 0 | 0 | 6 | |
蛋白 生的大 2个 | 34 | 0 | 0 | 0 | 5 | 7 | |
无骨羊肉 熟 1oz | 83 | 6 | 0 | 0 | 0 | 7 | |
早餐猪肉肠 无添加 熟 1.5oz | 102 | 9 | 0 | 0 | 0 | 7 | |
烤猪排 无调味1oz | 104 | 8 | 0 | 0 | 0 | 8 | |
烤猪肩肉 1oz | 82 | 6 | 0 | 0 | 0 | 7 | |
烤牛排 1oz | 71 | 4 | 0 | 0 | 0 | 8 | |
牛肉块 1oz | 75 | 4 | 0 | 0 | 0 | 9 | |
烤鸡胸肉 无皮 1oz | 46 | 1 | 0 | 0 | 0 | 9 | |
烤鸡腿 无皮 1oz | 55 | 3 | 0 | 0 | 0 | 7 | |
蛤(clam) 烤 | 39 | 2 | 1 | 0 | 1 | 4 | |
干酪(cottage cheese)1-2% 0.25 cup | 41 | 1 | 2 | 0 | 2 | 7 | |
帝王蟹 清蒸 1.5oz | 41 | 0 | 0 | 0 | 0 | 7.5 | |
烤鱼排(比目鱼等) 无面包裹 2oz | 49 | 1 | 0 | 0 | 0 | 8.5 | |
三文鱼排 1oz | 39 | 1 | 0 | 0 | 0 | 7 | |
罐装三文鱼 1oz | 39 | 1 | 0 | 0 | 0 | 7 | |
瘦火腿 1oz | 35 | 1 | 1 | 0 | 1 | 5 | |
烟熏火腿 1oz | 53 | 3 | 1 | 0 | 1 | 5 | |
猪排 熟 瘦 1oz | 57 | 3 | 0 | 0 | 0 | 7 | |
猪里脊肉 熟 1oz | 70 | 4 | 0 | 0 | 0 | 8 | |
扇贝肉 熟 1oz | 38 | 1 | 1 | 0 | 1 | 6 | |
虾 蒸 烤 1oz | 39 | 1 | 0 | 0 | 0 | 8 | |
罐装吞拿鱼 浸水 1oz | 33 | 0 | 0 | 0 | 0 | 7 | |
烤火鸡胸 无皮 1oz | 38 | 0 | 0 | 0 | 0 | 9 | |
烤火鸡腿 无皮 1oz | 52 | 2 | 0 | 0 | 0 | 8 |
名称 | 热量(kcal) | 脂肪(g) | 总碳水(g) | 纤维(g) | 净碳水(g) | 蛋白质(g) | |
---|---|---|---|---|---|---|---|
芦笋(asparagus) 熟 1cup | 46 | 2 | 6 | 4 | 2 | 5 | |
豆类(黑豆,腰豆,鹰嘴豆等)0.25cup | 55 | 0 | 10 | 3 | 7 | 4 | |
绿豆 熟 1cup | 34 | 5 | 8 | 4 | 4 | 2 | |
蓝莓 0.25cup | 21 | 0 | 5 | 1 | 4 | 0 | |
西兰花 熟 0.5cup | 27 | 0 | 6 | 3 | 3 | 2 | |
抱子甘蓝(brussel sprout) 1cup | 38 | 0 | 8 | 3 | 5 | 3 | |
包菜 生 4oz | 23 | 0 | 5 | 2 | 3 | 1 | |
胡萝卜 小 生 2oz | 20 | 0 | 6 | 2 | 4 | 2 | |
花菜 熟 1cup | 28 | 0 | 6 | 2 | 4 | 2 | |
西芹 生 1cup | 36 | 0 | 7 | 4 | 3 | 2 | |
黄瓜 生 10oz | 29 | 0 | 6 | 2 | 4 | 1 | |
茄子 生 6oz | 33 | 0 | 8 | 5 | 3 | 1 | |
蒜瓣 6瓣 | 24 | 0 | 6 | 0 | 6 | 0 | |
四季豆 熟 0.5cup | 22 | 0 | 5 | 1 | 4 | 1 | |
羽衣甘蓝(kale) 生 2oz | 28 | 0 | 6 | 1 | 5 | 2 | |
柠檬汁 1tbsp | 3 | 0 | 1 | 0 | 1 | 0 | |
青柠汁 1tbsp | 3 | 0 | 1 | 0 | 1 | 0 | |
生菜 绿叶 3cups | 24 | 0 | 6 | 3 | 3 | 3 | |
生菜 iceberg 3cups | 24 | 0 | 6 | 3 | 3 | 0 | |
生菜 罗马 3cups | 24 | 0 | 6 | 3 | 3 | 3 | |
蘑菇 口蘑 生 6oz | 37 | 1 | 6 | 2 | 4 | 5 | |
蘑菇 霸王菇(portabella)4oz | 29 | 0 | 6 | 2 | 4 | 3 | |
绿葱(green onion) 0.5cup | 16 | 0 | 4 | 1 | 3 | 1 | |
洋葱 白色 生 0.5cup | 33 | 0 | 7 | 1 | 6 | 1 | |
灯笼椒 生 4oz | 23 | 0 | 5 | 2 | 3 | 0 | |
土豆 白色 熟 0.5cup | 95 | 4 | 13 | 2 | 11 | 1 | |
覆盆子(raspberry) 0.5cup | 32 | 0 | 7 | 4 | 3 | 1 | |
白米饭 0.25cup | 51 | 0 | 11 | 0 | 11 | 1 | |
菠菜 熟 5oz | 57 | 3 | 5 | 3 | 2 | 4 | |
菠菜 生 6oz | 38 | 1 | 6 | 4 | 2 | 1 | |
草莓 0.5cup | 23 | 0 | 6 | 2 | 4 | 0 | |
番茄酱 0.5cup | 40 | 0 | 8 | 2 | 6 | 2 | |
番茄 生 6oz | 31 | 0 | 7 | 2 | 5 | 1 | |
萝卜 生 6oz | 32 | 0 | 7 | 2 | 5 | 1 |
名称 | 热量(kcal) | 脂肪(g) | 总碳水(g) | 纤维(g) | 净碳水(g) | 蛋白质(g) | |
---|---|---|---|---|---|---|---|
蓝纹干酪 1oz | 100 | 8 | 1 | 0 | 0 | 6 | |
布里奶酪 1oz | 95 | 8 | 0 | 0 | 0 | 6 | |
切达干酪 1oz | 114 | 9 | 0 | 0 | 1 | 7 | |
白软干酪 1oz | 41 | 1 | 2 | 0 | 2 | 7 | |
奶油奶酪 2tbsp | 101 | 10 | 1 | 0 | 1 | 2 | |
墨西哥干酪 1oz | 105 | 9 | 1 | 0 | 1 | 7 | |
蒙特里杰克奶酪 1oz | 106 | 9 | 0 | 0 | 1 | 7 | |
莫扎里拉奶酪 半脂1oz | 72 | 5 | 1 | 0 | 1 | 7 | |
莫扎里拉奶酪 全脂 1oz | 90 | 7 | 1 | 0 | 1 | 6 | |
帕尔马干酪 1oz | 111 | 7 | 1 | 0 | 1 | 10 | |
波洛夫洛干酪 1oz | 100 | 8 | 1 | 0 | 1 | 7 | |
乳清奶酪 全奶 0.25cup | 107 | 8 | 2 | 0 | 2 | 7 | |
瑞士干酪 1oz | 108 | 8 | 2 | 0 | 2 | 8 | |
奶油 液体 2tbsp | 103 | 11 | 1 | 0 | 1 | 1 | |
酸奶油(全脂) 4tbsp | 120 | 10 | 2 | 0 | 2 | 2 | |
希腊酸奶 全脂 3.5oz | 95 | 5 | 4 | 0 | 4 | 9 | |
希腊酸奶 脱脂 3oz | 50 | 0 | 3.5 | 0 | 3.5 | 9 |
名称 | 热量(kcal) | 脂肪(g) | 总碳水(g) | 纤维(g) | 净碳水(g) | 蛋白质(g) | |
---|---|---|---|---|---|---|---|
杏仁粉 1oz | 160 | 14 | 6 | 3 | 3 | 5 | |
椰子果油(coconut butter) 2tbsp | 186 | 18 | 8 | 4 | 4 | 2 | |
椰子肉 无添加 1oz | 165 | 15 | 6 | 4 | 2 | 3 | |
杏仁 烘培过 1oz | 169 | 15 | 6 | 3 | 3 | 6 | |
巴西坚果 烘培过 1oz | 186 | 19 | 3 | 2 | 1 | 4 | |
腰果 1oz | 164 | 14 | 10 | 0 | 10 | 8 | |
榛果 1oz | 183 | 18 | 5 | 3 | 2 | 4 | |
夏威夷果 烘培过 1oz | 203 | 22 | 4 | 3 | 1 | 2 | |
胡桃仁 烘培过 1oz | 201 | 21 | 4 | 3 | 1 | 3 | |
核桃仁 1oz | 185 | 18 | 4 | 2 | 2 | 4 | |
花生米 烘焙过 带壳 1oz | 170 | 15 | 4 | 2 | 2 | 8 | |
奇亚籽 1oz | 140 | 10 | 12 | 10 | 2 | 4 | |
亚麻籽 1oz | 152 | 12 | 8 | 7 | 1 | 6 | |
南瓜籽仁 烘培过 1oz | 148 | 12 | 4 | 1 | 3 | 9 | |
芝麻 1oz | 161 | 14 | 7 | 5 | 2 | 5 | |
葵瓜子仁 烘焙过 1oz | 168 | 15 | 6 | 3 | 3 | 6 |