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The tables below include tabular lists for selected basic foods, compiled from United States Dept. of Agriculture sources.Included for each food is its weight in grams, its calories, and (also in grams,) the amount of protein, carbohydrates, dietary fiber, fat, and saturated fat. [1]
A.M. Snack (205 calories) 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt. ¼ cup raspberries. 3 Tbsp. sliced almonds. Lunch (439 calories) 1 serving Chickpea Tuna Salad. 1 medium apple
Breakfast (435 calories) 1 cup low-fat plain strained Greek-style yogurt. 1 serving Cinnamon-Toasted Oats. ½ cup raspberries. 2 Tbsp. chopped walnuts. A.M. Snack (334 calories)
Make it 2,000 calories: Add 1 cup low-fat plain strained Greek-style yogurt with 1 Tbsp. chopped walnuts to breakfast, 1 medium apple to A.M. snack and add ¼ cup dry-roasted unsalted almonds to P ...
Dry white common beans, after boiling, are 63% water, 25% carbohydrates, 10% protein, and contain little fat. In a reference amount of 100 grams (3.5 oz), boiled white common beans supply 139 calories and are a rich source of folate and manganese, with moderate amounts of thiamine and several dietary minerals.
Rural black South Africans consume an average of 38 grams of resistant starch per day by having cooked and cooled corn porridge and beans in their diets. [64] RS2 resistant starch from high amylose wheat and high amylose corn can be baked into foods, usually replacing flour or other high glycemic carbohydrates. [65] [66]