Under Construction 
Table 1 - Absolute values calories, grams.
Table 2 - Camping Food - Normalized (calories per 3.5 oz, percent of nutrients)
Table 1
| Food | calories | protein | carbo-
hydrates | fat |
| Apple: 2 3/4" diameter, raw with peel | 81 | 0.3g | 21.1g | 0.5g |
| Asparagus: 4 spears, fresh, raw | 13 | 1.8g | 2.1g | 0.1g |
| Bacon: 1 slice, cooked | 35 | 1.7g | 0.1g | 2g |
| Bagel: 1 bagel (2 oz.), frozen-type | 150 | 6g | 30g | 1g |
| Baked beans: 1/2 cup, canned | 170 | 6g | 21g | 6g |
| Banana: 1 medium | 105 | 1.2g | 26.7g | 0.6g |
| Blueberries: 1/2 cup, fresh | 41 | 0.5g | 10.2g | 0.3g |
| Bologna: 1 oz. | 80 | 4g | < 1g | 7g |
| Bread, whole wheat: 1 slice | 70 | 4g | 10g | 1g |
| Broccoli: 1/2 cup, fresh, raw | 12 | 1.3g | 2.3g | 0.2g |
| Brownie: 2" square | 160 | 2g | 22g | 6g |
| Burger King hamburger: 1 sandwich | 275 | 15g | 29g | 12g |
| Butter: 1 Tablespoon, regular, unsalted | 100 | 0.1g | 0 | 11.4g |
| Cantaloupe: 1/2 cup, fresh | 29 | 0.7g | 6.7g | 0.2g |
| Carrot: 7" long, fresh, raw | 31 | 0.7g | 7.3g | 0.1g |
| Cashews: 1 oz. |
170 | 5g | 8g | 14g |
| Cheese, American: 1 oz. |
110 | 6g | 1g | 9g |
| Chicken: 4 oz., broiled, light meat only | 196 | 35.1g | 0 | 5.1g |
| Corn: 1/2 cup, frozen | 70 | 2g | 14g | 1g |
| Egg: 1 large, hard-boiled | 77 | 6.3g | 0.6g | 5.3g |
| Grapes: 10 medium, with skin | 15 | 0.2g | 4.1g | 0.1g |
| Green Beans: 1/2 cup, fresh, boiled | 22 | 1.2g | 4.9g | 0.2g |
| Lettuce, romaine: 1 cup, shredded | 8 | 1g | 1.4g | 0.2g |
| McDonald's Big Mac: 1 sandwich | 560 | 25.2g | 42.5g | 32.4g |
| Milk: 1 cup 2% | 120 | 8g | 11g | 5g |
| Mushroom: 1/2 cup, fresh, raw | 9 | 0.7g | 1.6g | 0.2g |
| Onion: 1/2 cup, fresh, raw | 30 | 0.9g | 6.9g | 0.1g |
| Orange: 3" diameter, fresh | 65 | 1.4g | 16.3g | 0.1g |
| Pasta: 1 cup, cooked | 197 | 6.7g | 39.7g | 0.9g |
| Peach: 2 1/2" diameter, fresh | 37 | 0.6g | 9.7g | 0.1g |
| Peanut Butter: 2 Tablespoons, smooth | 190 | 9g | 6g | 16g |
| Peas, sweet: 1/2 cup, fresh, boiled | 67 | 4.3g | 12.5g | 0.2g |
| Pepper, green or red: 1/2 cup, fresh, raw | 13 | 0.4g | 3.2g | 0.1g |
| Pork Loin: 4 oz., center, lean, broiled | 358 | 31.1g | 0 | 25.1g |
| Potato: 1 medium, baked in skin | 220 | 4.7g | 51g | 0.2g |
| Raisins: 1/2 cup seedless | 290 | 3g | 69g | 0 |
| Rice, white: 1/2 cup "boil-in-bag" type | 90 | 2g | 20g | 0 |
| Rice Pilaf: 1/2 cup "Rice-A-Roni" |
190 | 5g | 30g | 6g |
| Shrimp: 4 large, fresh, raw | 30 | 5.7g | 0.3g | 0.5g |
| Strawberries: 1/2 cup, fresh | 23 | 0.5g | 5.2g | 0.3g |
| Tomato: 1/2 cup, fresh, raw | 19 | 0.8g | 4.2g | 0.3g |
| Tuna: 2 oz., solid white canned in water | 60 | 14g | 0 | 2g |
| Turkey: 4 oz., roasted, light meat only | 178 | 33.9g | 0 | 3.7g |
| Watermelon: 1/2 cup, fresh | 25 | 0.5g | 5.7g | 0.3g |
Source: Food Nutrition Counts Online - Food Information on Calories / Protein / Fat / Carbs at fitwise.com
Table 2 - Camping Food - Normalized (cal per 3.5 oz)
Normalized table like that in Chris Townsend's The Backpackers Handbook (p. 248) - Calories per 3.5 oz and nutritional percentages.
| Food | Size | oz | kCal./
3.5 oz | Carbs | Fat | Protein |
Backpacking Goals *
Total daily calories (5 hrs. of hiking) | Women 3,000-4,000 | 60% | 25% | 15% |
| Men 4,000-4,800 |
| 40% Bran Flakes, Kellogg's | 1 oz | 1.00 | 315 | 78% | 4% | 14% |
| Alfalfa Seeds, Sprouted, Raw | 1 Cup | 1.16 | 30 | 3% | 0% | 3% |
| All-Bran Cereal | 1 oz | 1.00 | 245 | 74% | 4% | 14% |
| Almonds, Slivered | 1 Cup | 4.76 | 584 | 21% | 52% | 20% |
| Almonds, Whole | 1 oz | 1.00 | 577 | 21% | 53% | 21% |
| Apple Juice, Canned | 1 Cup | 8.75 | 46 | 12% | 0% | 0% |
| Apples, Dried, Sulfured | 10 Rings | 2.26 | 240 | 66% | 0% | 2% |
| Apples, Raw, Unpeeled,2 Per Lb | 1 Apple | 7.48 | 58 | 15% | 0% | 0% |
| Applesauce, Canned,Unsweetened | 1 Cup | 8.61 | 43 | 11% | 0% | 0% |
| Apricots, Dried, Cooked,Unswtn | 1 Cup | 8.82 | 83 | 22% | 0% | 1% |
| Apricots, Dried, Uncooked | 1 Cup | 4.59 | 237 | 62% | 1% | 4% |
| Bagels, Plain | 1 Bagel | 2.40 | 292 | 56% | 3% | 10% |
| Bananas | 1 Banana | 4.02 | 91 | 24% | 1% | 1% |
| Beans,Dry,Canned,W/Pork+Tomsce | 1 Cup | 8.99 | 121 | 19% | 3% | 6% |
| Beef Noodle Soup, Canned | 1 Cup | 8.61 | 35 | 4% | 1% | 2% |
| Beef, Dried, Chipped | 2.5 oz | 2.54 | 200 | 0% | 6% | 33% |
| Beer, Light | 12 Fl oz | 12.52 | 27 | 1% | 0% | 0% |
| Beer, Regular | 12 Fl oz | 12.70 | 41 | 4% | 0% | 0% |
| Blueberries, Raw | 1 Cup | 5.11 | 55 | 14% | 1% | 1% |
| Bologna | 2 Slices | 2.01 | 313 | 4% | 28% | 12% |
| Bran Muffins, Home Recipe | 1 Muffin | 1.59 | 276 | 42% | 13% | 7% |
| Brazil Nuts | 1 oz | 1.00 | 647 | 14% | 67% | 14% |
| Brownies W/ Nuts,Frm Home Recp | 1 Browne | 0.71 | 471 | 55% | 30% | 5% |
| Butter, Salted | 1 Tbsp | 0.49 | 709 | 0% | 79% | 0% |
| Cashew Nuts, Dry Roastd,Unsalt | 1 Cup | 4.83 | 568 | 33% | 46% | 15% |
| Cheddar Cheese | 1 oz | 1.00 | 402 | 0% | 32% | 25% |
| Cheese Crackers, Plain | 10 Crack | 0.35 | 496 | 60% | 30% | 10% |
| Chicken And Noodles, Home Recp | 1 Cup | 8.46 | 151 | 11% | 8% | 9% |
| Chicken Noodle Soup,Dehyd,Prpd | 1 Pkt | 6.63 | 21 | 3% | 1% | 1% |
| Chicken Roll, Light | 2 Slices | 2.01 | 157 | 2% | 7% | 19% |
| Chocolate Chip Cookies,Hme Rcp | 4 Cookie | 1.41 | 459 | 65% | 28% | 5% |
| Coffee, Brewed | 6 Fl oz | 6.35 | 0 | 0% | 0% | 0% |
| Corn Chips | 1 oz | 1.00 | 542 | 56% | 32% | 7% |
| Corn Grits, Cooked, Instant | 1 Pkt | 4.83 | 58 | 13% | 0% | 1% |
| Corn Oil | 1 Tbsp | 0.49 | 886 | 0% | 100% | 0% |
| Cornmeal,Bolted,Dry Form | 1 Cup | 4.30 | 358 | 75% | 3% | 9% |
| Crabmeat, Canned | 1 Cup | 4.76 | 99 | 1% | 2% | 17% |
| Cracked-Wheat Bread, Toasted | 1 Slice | 0.74 | 307 | 57% | 5% | 10% |
| Cranberry Sauce, Canned,Swtnd | 1 Cup | 9.77 | 150 | 39% | 0% | 0% |
| Crm Wheat,Ckd, Quick, No Salt | 1 Cup | 8.61 | 57 | 12% | 0% | 2% |
| Danish Pastry, Fruit | 1 Pastry | 2.29 | 359 | 43% | 20% | 6% |
| Dates | 10 Dates | 2.93 | 275 | 73% | 0% | 2% |
| Eggs, Cooked, Hard-Cooked | 1 Egg | 1.76 | 149 | 2% | 10% | 12% |
| English Muffins, Plain | 1 Muffin | 2.01 | 244 | 47% | 2% | 9% |
| Fats, Cooking/Vegetbl Shorteng | 1 Tbsp | 0.46 | 878 | 0% | 100% | 0% |
| Feta Cheese | 1 oz | 1.00 | 262 | 4% | 21% | 14% |
| Fig Bars | 4 Cookie | 1.98 | 372 | 75% | 7% | 4% |
| Figs, Dried | 10 Figs | 6.60 | 252 | 65% | 1% | 3% |
| French Bread | 1 Slice | 1.23 | 283 | 51% | 3% | 9% |
| Fudge, Chocolate, Plain | 1 oz | 1.00 | 402 | 74% | 11% | 4% |
| Gin,Rum,Vodka,Whisky 86-Proof | 1.5 F oz | 1.48 | 248 | 0% | 0% | 0% |
| Grape Juice, Canned | 1 Cup | 8.92 | 61 | 15% | 0% | 0% |
| Honey | 1 Tbsp | 0.74 | 307 | 81% | 0% | 0% |
| Italian Bread | 1 Slice | 1.06 | 281 | 57% | 0% | 10% |
| Jams And Preserves | 1 Tbsp | 0.71 | 273 | 70% | 0% | 0% |
| Lima Beans, Dry, Cooked,Draned | 1 Cup | 6.70 | 136 | 26% | 1% | 8% |
| Macadamia Nuts, Oilrstd,Unsalt | 1 oz | 1.00 | 717 | 14% | 78% | 7% |
| Macaroni And Cheese, Home Rcpe | 1 Cup | 7.05 | 213 | 20% | 11% | 9% |
| Margarine, Regulr,Hard,80% Fat | 1 Pat | 0.18 | 694 | 0% | 80% | 0% |
| Margarine, Spread,Soft,60% Fat | 1 Tbsp | 0.49 | 531 | 0% | 64% | 0% |
| Marshmallows | 1 oz | 1.00 | 315 | 81% | 0% | 4% |
| Milk Chocolate Candy,W/ Almond | 1 oz | 1.00 | 525 | 53% | 35% | 11% |
| Milk, Lofat, 1%, No Addedsolid | 1 Cup | 8.61 | 41 | 5% | 1% | 3% |
| Milk, Lofat, 2%, No Addedsolid | 1 Cup | 8.61 | 49 | 5% | 2% | 3% |
| Minestrone Soup, Canned | 1 Cup | 8.50 | 33 | 5% | 1% | 2% |
| Mixed Grain Bread | 1 Slice | 0.88 | 258 | 48% | 4% | 8% |
| Mozzarella Cheese, Whole Milk | 1 oz | 1.00 | 280 | 4% | 21% | 21% |
| Mushrooms, Raw | 1 Cup | 2.47 | 28 | 4% | 0% | 1% |
| Nature Valley Granola Cereal | 1 oz | 1.00 | 437 | 67% | 18% | 11% |
| Noodles, Egg, Cooked | 1 Cup | 5.64 | 124 | 23% | 1% | 4% |
| Oatmeal Bread | 1 Slice | 0.88 | 258 | 48% | 4% | 8% |
| Oatmeal W/ Raisins Cookies | 4 Cookies | 1.83 | 467 | 69% | 19% | 6% |
| Oatmeal - Quickoats | 1 serving | 1.38 | 356 | 67% | 6% | 13% |
| Oatmeal Instant Maple And Brown Sugar | 1 Pkt | 1.52 | 369 | 74% | 6% | 9% |
| Olive Oil | 1 Tbsp | 0.49 | 886 | 0% | 100% | 0% |
| Onion Soup, Dehydrtd, Unprpred | 1 Pkt | 0.25 | 283 | 57% | 0% | 14% |
| Onions, Raw, Sliced | 1 Cup | 4.06 | 35 | 7% | 0% | 1% |
| Orange Juice, Raw | 1 Cup | 8.75 | 44 | 10% | 0% | 1% |
| Oranges, Raw | 1 Orange | 4.62 | 45 | 11% | 0% | 1% |
| Pancakes, Plain, From Mix | 1 Pancak | 0.95 | 220 | 30% | 7% | 7% |
| Parmesan Cheese, Grated | 1 oz | 1.00 | 455 | 4% | 32% | 42% |
| Pasterzd Proces Cheese,Americn | 1 oz | 1.00 | 367 | 0% | 32% | 21% |
| Peaches, Dried | 1 Cup | 5.64 | 236 | 61% | 1% | 4% |
| Peanut Butter | 1 Tbsp | 0.56 | 589 | 19% | 50% | 31% |
| Peanuts, Oil Roasted, Unsalted | 1 oz | 1.00 | 577 | 18% | 49% | 28% |
| Pecans, Halves | 1 oz | 1.00 | 665 | 18% | 67% | 7% |
| Pineapple, Canned, Juice Pack | 1 Cup | 8.82 | 60 | 16% | 0% | 0% |
| Pinto Beans,Dry,Cooked,Drained | 1 Cup | 6.35 | 146 | 27% | 1% | 8% |
| Pita Bread | 1 Pita | 2.12 | 273 | 55% | 2% | 10% |
| Plums, Raw, 1-1/2-In Diam | 1 Plum | 0.99 | 53 | 14% | 0% | 0% |
| Pork, Luncheon Meat,Ckd Ham,Rg | 2 Slices | 2.01 | 183 | 4% | 11% | 18% |
| Potato Chips | 10 Chips | 0.71 | 521 | 50% | 35% | 5% |
| Potatoes, Mashed,Frm Dehydrted | 1 Cup | 7.41 | 111 | 15% | 6% | 2% |
| Pretzels, Stick | 10 Pretz | 0.11 | 331 | 67% | 0% | 0% |
| Prunes, Dried | 5 Large | 1.73 | 233 | 63% | 0% | 2% |
| Pudding, Choc, Instant, Fr Mix | 1/2 Cup | 4.59 | 118 | 21% | 3% | 3% |
| Pudding, Tapioca, From Mix | 1/2 Cup | 4.59 | 111 | 19% | 3% | 3% |
| Raisin Bran, Post | 1 oz | 1.00 | 297 | 74% | 4% | 11% |
| Raisin Bread | 1 Slice | 0.88 | 258 | 52% | 4% | 8% |
| Raisins | 1 Cup | 5.11 | 298 | 79% | 1% | 3% |
| Ramen noodles | 1 package | 3.00 | 380 | 64% | 16% | 11% |
| Rice, White, Instant, Cooked | 1 Cup | 5.82 | 108 | 24% | 0% | 2% |
| Rolls, Dinner, Commercial | 1 Roll | 0.99 | 301 | 50% | 7% | 7% |
| Safflower Oil | 1 Tbsp | 0.49 | 886 | 0% | 100% | 0% |
| Semisweet Chocolate | 1 Cup | 6.00 | 502 | 57% | 36% | 4% |
| Sesame Seeds | 1 Tbsp | 0.28 | 558 | 13% | 50% | 25% |
| Soybean Oil, Hydrogenated | 1 Tbsp | 0.49 | 886 | 0% | 100% | 0% |
| Spaghetti, Cooked, Firm | 1 Cup | 4.59 | 145 | 30% | 1% | 5% |
| Spaghetti, Tom Sauce Chee,Hmrp | 1 Cup | 8.82 | 103 | 15% | 4% | 4% |
| Strawberries, Raw | 1 Cup | 5.26 | 30 | 7% | 1% | 1% |
| Sugar, White, Granulated | 1 Cup | 7.05 | 382 | 100% | 0% | 0% |
| Sunflower Oil | 1 Tbsp | 0.49 | 886 | 0% | 100% | 0% |
| Sunflower Seeds | 1 oz | 1.00 | 560 | 18% | 49% | 21% |
| Sweet (Dark) Chocolate | 1 oz | 1.00 | 525 | 56% | 35% | 4% |
| Syrup, Chocolate Flvred, Fudge | 2 Tbsp | 1.34 | 326 | 55% | 13% | 5% |
| Table Syrup (Corn And Maple) | 2 Tbsp | 1.48 | 288 | 76% | 0% | 0% |
| Tomato Paste, Canned W/O Salt | 1 Cup | 9.24 | 83 | 19% | 1% | 4% |
| Tomato Veg Soup, Dehyd,Prepred | 1 Pkt | 6.67 | 21 | 4% | 1% | 1% |
| Trout, Broiled, W/ Buttr,Lemju | 3 oz | 3.00 | 204 | 0% | 11% | 25% |
| Turkey Loaf, Breast Meat W/O C | 2 Slices | 1.48 | 106 | 0% | 2% | 24% |
| Vanilla Wafers | 10 Cooke | 1.41 | 459 | 73% | 18% | 5% |
| Vegetarian Soup, Canned | 1 Cup | 8.50 | 29 | 5% | 1% | 1% |
| Vienna Sausage | 1 Sausag | 0.56 | 279 | 0% | 25% | 13% |
| Water Chestnuts, Canned | 1 Cup | 4.94 | 50 | 12% | 0% | 1% |
| Wheat Flour, All-Purpose,Siftd | 1 Cup | 4.06 | 362 | 77% | 1% | 10% |
| Wheat, Thin Crackers | 4 Crackr | 0.28 | 434 | 63% | 13% | 13% |
| White Bread | 1 Loaf | 16.01 | 264 | 49% | 4% | 8% |
| Whole-Wheat Bread | 1 Slice | 0.99 | 248 | 46% | 4% | 11% |
| Wine, Table, Red | 3.5 F oz | 3.60 | 73 | 3% | 0% | 0% |
| Yogurt, W/ Lofat Milk,Fruitflv | 8 oz | 8.01 | 101 | 19% | 1% | 4% |
* See nutrition on the camping food page
Data Source: Mike's Calorie And Fat Gram Chart For 1000 Foods
Calorie Counter | Nutrition Data | about.com
Food Nutrition Counts Online - Food Information on Calories / Protein / Fat / Carbs | FitWise.com
USDA National Nutrient Database
USDA National Nutrient Database for Standard Reference, Release 18
Energy (kcal) Content of Selected Foods
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last updated 9 Sep 2011
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