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3505 E. Frontage Rd.
Suite 315
Tampa, FL 33607
800-749-2257 phone
813-636-8122 fax
info@aakp.org
AAKP Nutrition Counter

Nutritional analysis of products was provided by respective franchise corporations.

A | B | C |D | E | F |G | H | I |J | K | L |M | N | O |P | Q | R |S | T | U |V | W | X |Y | Z
Food Portion NA K Phos Protein Calories
Alcohol, 80 proof 3 oz 0 2 4 0 194
Almonds, dry roasted 1 oz 0 211 139 6.3 169
Apple 1 medium 0 159 10 0.3 81
Apple juice 8 oz 7 295 17 0.1 117
Applesauce, sweetened 1/2 cup 4 78 9 0.25 97
Apricots, canned in syrup 1 cup 28 346 34 1.3 214
Apricots, plain 1 cup 2 459 29 2.2 74
Artichoke, boiled 1 medium 114 425 103 4.2 60
Asparagus, canned 1 cup 695 416 104 5.2 46
Asparagus, frozen, boiled 1 cup 7 392 99 5.3 50
Avocado, Florida 1 medium 15 1484 119 4.8 340
Bacon, broiled or panfried 3 strips 303 92 64 5.8 109
Bagel, plain 3.7 oz 561 106 101 11 289
Banana 1 medium 1 467 24 1.2 109
Barbeque sauce 2 tbsp 424 28 3 0.2 39
Beans, baked, homemade 1 cup 1068 906 276 14 382
Beans, black, canned 1 cup 2 611 241 15.2 227
Beans, garbanzo, canned 1 cup 11 477 276 14.5 269
Beans, green, canned 1 cup 354 147 26 1.6 27
Beans, lima, canned 1 cup 810 530 178 14.6 229
Beans, soy, boiled 1 cup 2 886 421 28.6 298
Beef, ground, 10% fat 3 oz 52 255 164 22.6 182
Beef, top sirloin, broiled 3 oz 53 309 187 23.5 229
Beer, most varieties 12 oz 18 89 43 1.1 146
Beets, canned 1/2 cup 165 126 15 0.8 26
Biscuit 1 medium 537 114 219 3.2 186
Blackberries 1 cup 0 282 30 1 75
Blackeyed peas, canned 1 cup 718 413 168 11.4 185
Blueberries 1 cup 9 129 15 1 81
Bologna 1 slice 274 44 43 3.5 22
Bread, rye 1 slice 211 53 40 2.7 83
Bread, white 1 slice 135 30 24 2.1 67
Bread, whole wheat 1 slice 148 71 64 2.7 69
Broccoli, frozen, cooked 1 cup 24 286 58 2.6 25
Brownie, homemade 2" square 82 42 32 1.5 112
Brussels sprouts, frozen, boiled 1 cup 36 504 84 5.6 65
Butter 1 tbsp 117 4 3 0.1 102
Butter, unsalted 1 tbsp 2 4 3 0.1 102
Cabbage, cooked 1/2 cup 6 73 11 0.8 17
Cake, chocolate, icing, low fat 1 cupcake 178 96 79 1.8 131
Cake, poundcake, fat free 1 oz 97 31 41 1.5 80
Candy, Butterfinger 2.16 oz 121 232 80 7.6 293
Candy, Hershey's bar, almonds 1.5 oz 33 195 116 4.5 228
Candy, Hershey's bar, no nuts 1.5 oz 36 169 95 3.2 233
Candy, M & M's 1.69 oz 29 80 46 2.1 236
Candy, Milky Way 2.1 oz 144 145 86 2.7 254
Candy, Reese's Peanut Butter Cups 1.6 oz 141 154 72 4.6 232
Candy, York Peppermint Patty 1.5 oz 12 48 0 0.9 165
Cantaloupe 1 cup 16 547 30 1.6 62
Carrot 1 large 25 233 32 0.7 31
Cauliflower, boiled 1/2 cup 9 88 20 1.1 14
Caviar, black or red 1 tbsp 240 29 57 3.9 40
Celery 1 large 35 115 10 0.3 6
Cereal, bran flakes 3/4 cup 230 170 150 3 90
Cereal, Cheerios 1 cup 273 96 100 3.3 111
Cereal, Corn Flakes 1 cup 263 32 20 1.8 111
Cereal, Cream of Wheat, prepared 1 cup 7 48 43 4.3 154
Cereal, Raisin Bran 1 1/3 cups 320 330 * 5 170
Cheese, American 1 oz 405 46 211 6.3 106
Cheese, brie 1 oz 178 43 53 5.9 95
Cheese, cheddar 1 oz 176 28 145 7.1 114
Cheese, cottage 4 oz 459 97 152 14 82
Cheese, cream 1 tbsp 43 17 15 1.1 51
Cheese, feta 1 oz 316 18 96 4 75
Cheese, mozzarella 1 oz 106 19 105 5.5 80
Cheese, Swiss 1 oz 74 31 172 8.1 107
Cherries 1 cup 3 178 15 1 52
Chicken, dark meat, coated, fried 3.5 oz 88 224 172 26.4 240
Chicken, dark meat, roasted, no skin 3.5 oz 94 238 182 28.2 224
Chicken, light meat, coated, fried 3.5 oz 74 254 228 31.2 218
Chicken, light meat, roasted, no skin 3.5 oz 70 240 210 29.2 193
Clams, breaded, fried 9 small 309 277 160 12.1 172
Clams, moisture cooked 19 small 95 534 287 21.7 126
Cocoa, unsweetened, powder 1 tbsp 1 82 40 1.1 12
Coconut 1.6 oz 9 160 51 1.5 159
Coconut, dried 1 oz 10 154 58 2 187
Coffee, instant 1 tsp 1 53 5 0.2 4
Coffee, regular brewed 8 oz 5 128 2 0.2 5
Coffeerich, liquid 1 tbsp 11 6 5 0 22
Collards, chopped, boiled 1 cup 17 494 49 4 49
Cookies, vanilla wafers 7 wafers 88 27 29 1.4 125
Cool Whip 2 tbsp 0 0 0 0 25
Corn, boiled 1 ear 13 192 79 2.6 83
Corn, canned 1/2 cup 175 160 53 2 66
Cornbread 2.1 oz 467 77 226 4.3 188
Crab, blue, moisture cooked 3 oz 237 275 175 17.2 87
Crab, blue, raw 3 oz 249 280 195 15.4 74
Crackers, graham, plain or honey 2 crackers 85 19 15 1 59
Crackers, melba toast 1 piece 41 10 10 0.6 20
Crackers, saltines 5 crackers 185 18 15 1.3 62
Crackers, saltines, fat free, low sodium 6 crackers 191 35 34 3.2 118
Crackers, wheat 7 crackers 113 26 31 1.2 67
Crackers, whole wheat 4 crackers 99 45 45 1.5 70
Cranberries 1 cup 1 67 9 0.4 47
Cranberry juice cocktail 8 oz 5 46 5 0 144
Cream, half and half 1 tbsp 6 20 14 0.4 20
Croutons 1 cup 209 37 35 3.6 122
Cucumber, no peel 1 medium 4 297 42 1.1 24
Dates, dried 1 date 0 54 3 0.2 23
Egg 1 large 62 63 86 6.3 78
Egg substitute, liquid 1.5 oz 83 155 57 5.6 39
Egg, white only 1 large 54 47 4 3.5 17
Eggplant, boiled 1 cup 3 246 22 0.8 28
English muffin, plain 2 oz 264 75 76 4.4 134
Figs, dried 1 fig 2 135 13 0.6 48
Fish, Flounder, cooked 3 oz 89 292 246 20.5 99
French toast 1 slice 292 79 82 4.4 126
Fruit juice bar 3 fl oz 4 49 6 1.1 75
Fruit punch, from concentrate 8 oz 12 191 0 0.2 124
Gatorade, lemon lime 8 oz 96 32 * 0 58
Gelatin, aspartame 1/2 cup 56 0 32 1.3 8
Gelatin, sugar 1/2 cup 57 1 30 1.6 80
Grape juice 8 oz 8 334 28 1.4 154
Grapefruit 1 medium 0 318 22 1.4 74
Grapefruit juice 8 oz 2 378 27 1.3 94
Grapes 1 cup 2 176 9 0.6 62
Gravy, beef, canned 10.3 oz 1630 236 87 10.9 154
Gravy, chicken, canned 10.5 oz 1719 325 86 5.8 235
Guacamole 1.6 oz 240 180 * 1 90
Guava 1 medium 3 256 23 0.7 46
Ham, lean, roasted 3 oz 1128 269 193 21.3 133
Honey, strained 1 tbsp 1 11 1 0.1 64
Honeydew 1 cup 18 480 18 0.8 62
Hot dog, beef 1 hot dog 490 67 69 4.8 141
Hot dog, pork 1 hot dog 620 201 130 9.7 204
Hot dog, turkey 1 hot dog 642 81 60 6.4 102
Ice Cream, Edy's Grand Light 1/2 cup 51 * * 2.9 121
Jelly 1 tbsp 5 12 1 0 54
Ketchup 1 tbsp 178 72 6 0.2 16
Kiwifruit 1 medium 4 252 30 0.8 46
Lamb, leg, lean, roasted 3 oz 58 287 175 24.1 162
Lamb, loin, lean, broiled 3 oz 71 320 192 25.5 184
Lamb, loin, lean, roasted 3 oz 56 227 175 22.6 172
Lemon 1 medium 1 80 9 0.6 17
Lemon juice 2 tbsp 6 30 2 0.2 6
Lemonade, from concentrate 8 oz 7 37 5 0.2 99
Lentils, boiled 1 cup 4 731 356 17.9 230
Lettuce, iceberg 1 cup 5 87 11 0.6 7
Lettuce, romaine 1 cup 4 162 26 1 8
Lime 1 medium 1 68 12 0.5 20
Liver, beef, panfried 3 oz 90 309 392 22.7 184
Lobster, moisture cooked 3 oz 323 299 157 17.4 83
Macaroni and cheese 8.9 oz 1058 123 * 7.6 199
Mango 1 medium 4 323 23 1.1 135
Margarine 1 tbsp 92 3 1 0 99
Marshmallows 4 regular 12 0 4 0.4 92
Matzo 1 matzo 1 31 25 2.8 111
Mayonnaise 1 tbsp 80 5 4 0.2 100
Mayonnaise, light 1 tbsp 120 8 9 0.1 50
Milk, coconut 8 fl oz 29 497 217 4.6 445
Milk, condensed 1 fl oz 49 142 97 3 123
Milk, evaporated, nonfat 1 fl oz 37 106 62 2.4 25
Milk, nonfat 8 fl oz 127 407 247 8.4 86
Milk, soy 8 fl oz 29 345 120 6.7 81
Milk, whole 8 fl oz 120 371 227 8 149
Molasses 1 tbsp 7 293 6 0 53
Muffin, blueberry 2 oz 251 70 83 3.7 162
Muffin, corn 4.9 oz 724 96 395 8.2 424
Muffin, plain 2 oz 266 69 87 3.9 169
Mushrooms 1 cup 6 518 146 4 36
Mustard 1 tsp 56 8 4 0.2 3
Oatmeal, instant, cooked 1 cup 377 131 176 5.9 138
Oil, canola 1 tbsp 0 0 0 0 124
Oil, olive 1 tbsp 0 0 1 0 119
Okra, frozen, cooked 1/2 cup 3 215 42 1.9 26
Olives, black 10 small 280 8 8 0 40
Olives, green 5 jumbo 375 5 4 0.5 35
Onions 1/2 cup 2 126 26 0.9 30
Orange 1 medium 0 237 18 1.2 62
Orange juice 8 oz 2 496 42 1.7 112
Oysters, raw 6 medium 177 131 113 5.9 57
Pancake, buttermilk 4" 198 55 53 2.6 86
Papaya 1 medium 9 781 15 1.9 119
Papaya nectar 8 oz 13 78 0 0.4 143
Pasta, cooked 1 cup 1 43 76 6.7 197
Peach 1 medium 0 193 12 0.7 42
Peach nectar 8 oz 17 100 15 0.7 134
Peaches, canned 1 cup 16 241 29 1.2 194
Peanut butter 2 tbsp 149 214 118 8.1 190
Peanuts, dry roasted 1 oz 230 187 101 6.7 166
Pear 1 medium 0 208 18 0.6 98
Pear nectar 8 oz 10 33 8 0.3 150
Pears, canned 1 cup 13 173 19 0.5 197
Peas, green, canned 1/2 cup 214 147 57 3.8 59
Pecans, dry roasted 1 oz 0 120 83 2.7 201
Peppers, bell, green, red 1 medium 2 211 23 1.1 32
Peppers, chili, green, canned 1 cup 552 157 15 1 29
Pickle, dill 1 large 1731 157 28 0.8 24
Pie, apple, frozen 1/8 of 9" 333 81 30 2.4 296
Pie, cherry, frozen 1/8 of 9" 308 101 36 2.5 325
Pie, pumpkin, frozen 1/6 of 8" 307 168 77 4.3 229
Pineapple 1 cup 2 175 11 0.6 76
Pineapple juice 8 oz 3 335 20 0.8 140
Pineapple, canned 1 cup 3 264 18 0.9 198
Pita bread, white 1 large 322 72 58 5.5 165
Pita bread, whole wheat 1 large 340 109 115 6.3 170
Pizza, cheese 1/8 of 12" 336 110 113 7.7 140
Pizza, cheese, meat 1/8 of 12" 382 179 131 13 184
Plantain, cooked 1 cup 8 716 43 1.2 179
Plum 1 medium 0 114 7 0.5 36
Popcorn 2.6 cups 1 85 85 3.4 108
Popcorn, light butter 1 cup 50 15 * 1 20
Popsicle 2 fl oz 7 2 0 0 42
Popsicle, sugar free 1.75 fl oz 0 * * 0 15
Pork loin, lean, roasted 3 oz 49 361 212 24.3 178
Pork, backribs, roasted 3 oz 86 268 166 20.6 315
Potato chips 1 oz 168 361 47 2 152
Potato, baked 1 medium 17 926 121 4.3 161
Potato, french fries, frozen 10 strips 15 209 41 1.7 109
Potato, instant, mashed 1 cup 697 489 118 4 237
Pretzels 10 pretzels 1029 88 68 5.5 229
Prune juice 8 oz 10 707 64 1.6 182
Prunes, dried 1 prune 0 63 7 0.2 20
Pudding, instant, chocolate 1/2 cup 417 247 350 4.6 154
Raisins 1 cup 41 1196 109 3.7 429
Rice, brown, cooked 1 cup 2 154 150 4.5 218
Rice, white, cooked 1 cup 2 55 68 4 205
Rice, wild, cooked 1 cup 5 166 134 6.5 166
Salad dressing, blue cheese, light 2 tbsp 328 12 22 2 140
Salad dressing, French 2 tbsp 438 26 4 0.2 138
Salad dressing, Italian 2 tbsp 232 4 2 0.2 138
Salad dressing, Italian, reduced fat 1 tbsp 118 2 1 0 16
Salad dressing, ranch, fat free 2 tbsp 354 31 28 0.2 48
Salad dressing, thousand island, low fat 2 tbsp 300 34 6 0.2 48
Salami, beef 1 slice 382 64 26 4.3 78
Salsa 1 tbsp 69 34 4 0.2 4
Sardines, canned in soy oil 2 sardines 121 95 118 5.9 50
Sausage, pork 2 links 401 114 76 7.8 165
Scallions 1 cup 16 276 37 1.8 32
Scallops, breaded, fried 2 large 144 103 73 5.6 67
Scallops, raw 6 large 137 274 186 14.3 75
Sherbet, orange 1 cup 68 142 60 1.6 204
Shrimp, breaded, fried 3 oz 292 191 185 18.2 206
Shrimp, moisture cooked 3 oz 190 155 116 17.8 84
Soda, Coca-Cola Classic 12 oz 33 0 41 * 97
Soda, Diet Coke 12 oz 28 12 18 * 1
Soda, Diet Sprite 12 oz 24 73 0 * 2
Soda, ginger ale 12 oz 26 4 0 0 124
Soda, Pepsi 12 oz 35 10 53 * 150
Soda, Sprite 12 oz 47 0 0 * 96
Soup, chicken noodle 1 cup 1106 55 36 4 75
Soup, chicken vegetable 1 cup 945 154 41 3.6 75
Soup, cream of chicken 10.8 oz 2397 214 92 8.3 284
Soup, cream of mushroom 10.8 oz 2111 204 104 4.9 314
Soup, minestrone 1 cup 911 313 55 4.3 82
Soup, tomato 1 cup 695 264 34 2 85
Soup, vegetable 1 cup 822 210 34 2.1 72
Soup, vegetable beef 1 cup 791 173 41 5.6 78
Sour cream 2 tbsp 12 34 20 0.8 52
Sour cream, fat free 2 tbsp 23 70 37 1.5 29
Soy sauce 1 tbsp 1024 27 17 0.4 7
Spinach, canned 1 cup 58 740 94 6 49
Spinach, frozen, boiled 1 cup 164 566 92 6 54
Squash, Summer, crookneck, boiled, slices 1 cup 2 346 70 1.6 36
Strawberries 1 cup 1 239 27 0.9 43
Stuffing, chicken 1/2 cup 429 75 36 3.5 107
Stuffing, cornbread 1/2 cup 455 62 34 2.9 179
Sugar 1 tsp 0 1 1 0 16
Sweet potato, canned, mashed 1 cup 191 536 133 5 258
Sweet potato, with skin, baked 1 medium 11 397 63 2 117
Syrup, pancake or waffle 1 tbsp 17 1 2 0 57
Tamarind 1 medium 34 754 136 3.4 287
Tea, prepared brewed 8 oz 7 88 2 0 2
Tofu 3.4 oz 20 * * 20 180
Tomato 1 medium 11 273 30 1 26
Tomato juice 8 oz 877 535 46 1.8 41
Tomato paste, canned 6 oz 150 1593 134 6.2 139
Tomato, canned regular 1 cup 356 530 46 2.2 46
Tortilla chips 1 oz 150 56 58 2 142
Tortilla, corn 1 medium 39 37 75 1.4 53
Tortilla, flour 1 medium 220 60 57 4 150
Tuna, canned in oil 3 oz 337 283 227 22.6 158
Tuna, canned in water 3 oz 320 201 184 21.1 109
Turkey, breast, roasted 3 oz 45 237 184 24.7 130
Veal, sirloin, lean, braised 3 oz 69 288 220 28.9 173
Veal, sirloin, lean, roasted 3 oz 72 310 196 22.4 143
Vegetables, frozen, mixed 1/2 cup 41 187 52 2.6 59
Vinegar, cider 1 tbsp 1 15 1 0 2
Waffle, frozen 4 inches 260 42 139 2 87
Walnuts, English, dried 1 oz 1 125 98 4.3 185
Watermelon 1 cup 3 176 14 0.9 49
Wine, red 3.5 oz 5 115 14 0.2 74
Wine, white 3.5 oz 5 82 14 0.1 70
Yogurt, Dannon, plain 8 oz 105 351 215 11 140
Yogurt, Yoplait, fruit 6 oz 100 310 150 7 180
Yogurt, Yoplait, fruit 6 oz

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