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Food Chart

Quick Balance Reference Table

Although the 4tLoF Formula is quick and easy, sometimes the Nutritional Facts just aren’t at your finger tips.  Foods like fruits and veggies don’t come with nutritional information, making it difficult to determine whether that food needs to be balanced or not.

We’ve created this Quick Reference Table  with nutritional information of common foods just for you. .

The last column titled ‘Result’ does the math for you.

ZERO grams or less denotes a FAT BURNING  food that can be eaten by itself

POSITIVE grams denote a food that needs to be combined with a food having a negative result.

You can sort the table by clicking on the column headers for Food, Type, Calories, etc. 

Food Type g. oz. Serving Calories Carbs (g) Fibre (g) Protein (g) Fat (g) Result (g)
Spirits (Vodka; Rum; Scotch) Alcohol 1 shot 60 1.1 0.7 0.9 0.1 -0.6
Red/White Wine Alcohol 6 oz 3/4 cup 150 5 3 1 0 1
Beer (Light) Alcohol 12 oz 1 bottle 110 4 2 1 0 1
Beer Alcohol 12 oz 1 bottle 153 20 1 2 7 10
Cheesecake Baked Goods 1/6 pie 257 0.4 0 0.3 5.5 -5.4
Brownie Baked Goods 2″X2″ 112 10 7 2 0 1
Cookies (Choc. Chip; Peanut Butter; Oatmeal; Oreo; Ginger Snaps (2); Thin Mints (2)) Baked Goods 1 cookie 80 18 5 6 1 6
Muffins (Blueberry; Carrot; Bran; Oatmeal) Baked Goods 1 med 155 18 0 5 2.5 10.5
Soy * Beans 1/2 cup 188 0.7 0 10.2 24.3 -33.8
Navy Beans 1/2 cup 129 8 5 8 0 -5
Chickpeas (Garbanzo Beans); Kidney; Black; Fava; Pinto; Adzuki; White Beans 1/2 cup 135 23 13 3 1 6
Lima Beans 125 1/2 cup 90 12.5 1 2 3.5 6
Big 16 Silverhills (Spetzl);C.H 14 Grains; Multigrain Crunch;Whole Wheat plus Fibre;Prairie Bran;B.M. Multigrain Flax Bread 41 1 slice 100 17 0.5 2.5 7.9 6.1
Potato Chips Candy 1 oz. 150 4 2 0 1 1
Snickers (1/2); M&M Peanuts (10); Hershey Kisses (4); Hershey Milk Chocolate Bar (1/2); Peanut Butter Cups (1 1/2) Candy 1 100 13.1 3 2 1.5 6.6
Rice cake; plain Cereal 9 1 cake 35 3 0 1 1 1
Blue Menu Fibre 1st Cereal Cereal 30 1/2 cup 110 22.5 6.25 7.5 2 6.75
All Bran Original/Buds Cereal 36 1/2 cup 90 25 12 5 1 7
Kashi Go Lean/CrunchToasted Berry Crisp Cereal 55 1 cup 200 15 0 0 0 15
TreStella Parmesan; egg plus extra white Dairy 30 2T 130 0 0 19.9 0.8 -20.7
Coconut Milk Dairy 100 ml 181 1 0 11 9 -19
Cheddar; Blue; Munster; Gruyere;Swiss Dairy 30 2T 130 2 0 1.6 18.5 -18.1
Provolone; Brie; Ricotta; Mozzarella Dairy 30 100 6 4 6 14 -18
Cottage Cheese 1% Dairy 113 4 1/2 cup 81 8 3 6 13 -14
Greek Yogurt Dairy 100 1 svg 1/3 c + 1T 100 6 0 17 1.5 -12.5
Liberte Plain Dairy 175 3/4 cup 110 3 0 14 1.2 -12.2
Whipped Cream Dairy 15 1 T 52 5 0 0 10 -5
Whole Milk Dairy 1 cup 150 11.7 0 8 8 -4.3
Astro Plain 3% M.F..2% Vanilla Dairy 125 1/2 cup 80 2 0 0.1 6 -4.1
Almond Milk Dairy 240 1 cup 40 8 3 6 3 -4
2% Milk Dairy 1 cup 122 20 13 8 3 -4
Yogurt – Plain Low Fat Dairy 227 8 1 cup 143 4 2 2 0 0
1% Milk Dairy 1 cup 102 2 0 0.2 0.1 1.7
Soy Milk/Buttermilk Dairy 243 1 cup 100 12.2 0 8 2.4 1.8
Vanilla Ice Cream 16% M.F. Dairy 1/2 cup 266 3 1 0 0 2
Skim Milk Dairy 1 cup 83 5 2 1 0 2
Astro Balkan Vanilla;Danone Activia Dairy 125 1/2 cup 130 12.3 3.6 1.2 0.3 7.2
P.C. ProAdvantage; P.C. Creamy; Yoplait Yoptimal; Astro Biobest; Vanilla Light Ice Cream/Orange Sherbet Dairy 100 1/3 C 1 serving 90 17 0.5 2.2 6.4 7.9
Astro Organic Vanilla Dairy 125 1/2 cup 120 12.6 0 1.6 0 11
Reduc. Fat Chocolate Milk Dairy 1 cup 190 25 4 5 1 15
Lindt 70% dark chocolate Dessert 39.2 1 bar 218 1 0 0 13 -12
Lindt Hazelnut Chocolate Bar Dessert 30 9 squares 170 2.4 0 5.9 0.4 -3.9
Ice Cream Vanilla/Chocolate Dessert 1/2 cup 145 17 0 4 5 8
Tahini Sauce Dips/Spreads 32 2 T 219 15.6 0 30.8 17.9 -33.1
S.F. Artichoke and Asiago;Spinach Dips/Spreads 30 2T 150 0 0 5 12 -17
P.C. Baba Ghanouj Dips/Spreads 30 2T 110 7 1 18 0 -12
Feta/Roasted Red Pepper;Hummus; Cream cheese; Laughing Cow light; Sour Cream; Tzatiki; Mayonaise Dips/Spreads 30 2T 90 7.5 8.25 4 6.5 -11.25
Alfredo Sauce Dips/Spreads 62 1/4 cup 99 2 1 1 11 -11
Fish Sauce Dips/Spreads 19 1 T 10 3 1 1 4.5 -3.5
Gravy Dips/Spreads 1/4 cup 20 8 0 5 1 2
Chicken/beef/veggie broth Dips/Spreads 4.5 3/4 cup 15 12 0 7 3 2
Nutella Dips/Spreads 19 1 T 100 15 1 2 10 2
Barbeque Sauce Dips/Spreads 37.8 2 T 60 21.6 2.4 2.25 0.45 16.5
Avocado Fruit 30 1.1 1/5 med 50 0 0 3 0.3 -3.3
Apricots Fruit 1 17 6 2 1 0 3
Figs (dried) Fruit 1 21 11 1 1 6 3
Raspberries; Blueberries; Blackberries; Grapefruit (1/2); Lemons (2.5 med); Limes (5) Fruit 109 3/4 cup 62 18 0 5 1.5 11.5
Cantaloupe/Honeydew (1 1/2 c); Kiwi (2 med); Strawberries (15);Grapes (3/4cup);Pineapple (2 slices);Orange; Clementine(2 1/2);Plums(2 med) Fruit 265 1 1/2 cup 90 27 5 4 1 17
Orange Juice Fruit 1 cup 90 17 0 0 0 17
Banana; Apple/Pear (1 med); Sweet Cherries (21); Watermelon(2 cups); Peach/Nectarine(2) Fruit 126 4.5 1 med 110 26 2 3 0 21
Apple Juice Fruit 1 cup 117 35.2 4.7 6.3 1.7 22.5
Flaxseed Grains 1/4 cup 224 0 0 23.4 7.7 -31.1
Tortilla Factory Wraps Grains 62 1 large 90 3 0 0 6 -3
Pizza – thin crust Grains 92 1 slice 260 6 0 5 4 -3
Sourdough/French Baguette Grains 2 1 1 0 0
Daryl’s Cereal Grains 75 1/4 cup 250 7 0 0 7 0
Croissant Grains 72.8 1 large 339 19 2 5 4 8
Taco Shells Grains 32 3 shells 150 15.75 2.63 0.825 0.375 11.92
Oats/Amaranth Grains 1/4 cup 152 12 0 0 0 12
Kamut Flour Grains 34 1/4 cup 130 20 1 2 0 17
All Bran Flakes;Grapenuts (1/3c) Grains 34 1 cup 110 23 3 2 1 17
Cheerios; Shreddies; Corn Flakes Grains 29 1 cup 110 30.3 0 7.5 5 17.8
Quinoa; Barley; Buckwheat; Wheat; Rye; Spelt; Corn Grains 1/4 cup 159 37 5 13 1 18
Oatmeal (Quaker Packets) Grains 149 1 packet 130 26 1 2 5 18
Tortilla Wraps (10 inch) Grains 64 1 large 190 29.25 2.5 5.5 2.5 18.75
Pita Bread Grains 64 6 1/4 inch 170 36.5 4.25 5.5 2 24.75
Millet; Sorghum Grains 1/4 cup 189 41 4 8 3.5 25.5
Wonder Texas Whole Wheat; White; Whole Wheat English Muffin; 3 slices of Wonder W.W.Headstart Omega 3/Whole Grain Invisible/Enriched White/Simply White Grains 90 2 slices 230 30 3 1 0 26
Couscous Grains 157 1 cup 176 36.5 2.2 6 0.3 28
Rice (Long grain brown); Wild rice Grains 1/4 cup 171 29 0.2 0.1 0.3 28.4
Kashi High Fibre Flakes and Granola; Just Right; Fibre 1 Crunchy Original; Vector (1 1/4 cup); Weetabix Grainshop High Fibre(1/2 c); Kashi Honey Sunshine (3/4c);fibre 1 Honey/Raisin Bran Clusters(1/2 c) Grains 57 1 cup 210 35.75 1.5 3.75 1.25 29.25
Polenta Grains 50 1/3 cup 183 47 7 5 2 33
Brazil(6); Pecans(10) Nuts 28 1 190 0 0 20.9 9.3 -30.2
Almonds (12); Walnuts(7); Macadamia(10); Hazelnuts (18) Nuts 28 1 18 160 1 0 1 16 -16
Pistachios Nuts 28 1 49 160 1 0 6 5 -10
Cashews Nuts 28 1 18 160 13.1 2 3 17.1 -9
Safflower; Sunflower; Soybean; Peanut; Olive.Canola; Coconut; Corn; Flaxseed;Vegetable Oils 14 1 T 120 0 0 8 7 -15
Butter; Margarine Oils 10 2 t 70 2 0 3 8 -9
Summer Sweet Black Pepper/Cognac Pate 30 2T 80 9 1 4 13 -9
Italian Sausage (Pork) Protein 112 4 346 0.7 0 14.3 31.3 -44.9
Beef Tenderloin Protein 112 4 238.7 0 0 31.5 11.7 -43.2
Babyback Ribs.Bacon(strip) Protein 112 4 234 0 0 18 18 -36
Bologna Protein 112 4 226 2 0 29 1 -28
Tempeh* Protein 166 1 cup 320 0 0 22 5 -27
4 oz. Pork Chops/Tenderloin/Turkey (with skin)/Veal or 3 oz. T-bone/Sirloin Steak Protein 112 4 169.2 3.8 3.7 7.9 19.2 -27
Chicken Breast (With Skin/No Bone); Ground Chicken Protein 112 4 172 0 0 23 2 -25
Scallops (6 large or 14 small);100g Deli Turkey Meat Protein 84 3 150 12.25 11.5 7.75 17.75 -24.75
Ground Beef (Extra Lean – 95%)/Ground Turkey Protein 112 4 139 14 5.5 16.5 16.5 -24.5
Halibut; Tilapia; Tuna; Salmon Protein 84 3 120 0 0 23.1 1.2 -24.3
Chicken Breast (No Skin/No Bone) Protein 112 4 110 2 0 24 2 -24
Peanut Butter;Tofu Protein 66 2T 190 3 2 4 19 -22
Lamb Chops; Pot Roast.Deli (Montreal Steak/Chicken Breast) Protein 112 4 112.3 6 2 10 16 -22
Ham; Beef Liver; Buffalo wings; Peameal Bacon Protein 112 4 155 2 1 10 13 -22
Blue Crab; Sole; Haddock; Flounder; Perch; Shrimp; Lobster Protein 84 3 100 0 0 17.4 4.2 -21.6
Sashimi Protein 85 3 92 0 0 0 15 -15
Egg; Liver Sausage Pate Protein 50 1 large 71 3 1 2 8.9 -8.9
Krinos Taramosolata (Caviar Spread) Protein 10 1T 50 0 0 0 8 -8
Calamari Protein 3 18 23 1 10 15 -3
Sushi Protein 140 4 pcs. 130 17 4 4 0.5 8.5
Miso Protein 275 1 cup 547 14 0 3 2 9
K. Blue Cheese; Creamy Caesar; Ranch Salad Dressing 30ml 2 T 120 4 4 2 6 -8
K. Thousand Island Salad Dressing 30 ml 2 T 110 2 1 1 3 -3
Kraft Balsamic Vinegarette; French; Greek with Feta Salad Dressing 15ml 1 T 60 20.4 0.3 4.4 18 -2.3
K. Zesty Italian; Sundried Tomato Vinegarette Salad Dressing 30 ml 2 T 70 14 1 3 12 -2
K. Honey Dijon Salad Dressing 30ml 2 T 90 2 1 1 0 0
Spaghetti sauce Sauce 136 1/2 cup 70 72.8 14.8 32.1 16.5 9.4
Clams;Oysters Seafood 84 3 12 small 110 5 4 8 1 -8
Protein Powder Supplement 31 1 scoop 120 2.6 0 14.9 9 -21.3
Hemp Seed Supplement 21 2T 174 0 0 20 1 -21
Chia Seed Supplement 2T 66 2 0 3 6 -7
Flaxseed; ground Supplement 2T 74 4.5 4.2 2.6 4 -6.3
Nutritional yeast Supplement 2T 45 0 0 1 5 -6
Salba Supplement 2T 46 8 0 10 4 -6
Spirulina Supplement 1 serving 26 11.7 0 8 5 -1.3
Green Powder Supplement 8.9 1 T 35 4 1 0 0 3
Nutrasweet; Equal; Aspartame sweeteners 1 pkt 4 0
Confectioner’s Sugar; Table Sugar; Corn Syrup Sweeteners 0 1 tsp 15 24 0 3.8 17 3.2
Coffee Sweetner Sweeteners 1 T 25 12 0 1.5 7 3.5
Cane Sugar Sweeteners 12 1 T 45 25.75 4.25 6.5 2.75 12.25
Maple Syrup*; Honey Sweeteners 21 1 T 64 26.5 2.7 2.7 1.5 19.6
Edamame Beans Vegetables 56 1/2 cont. 85 3 1 3 0 -1
Mushrooms Vegetables 84 3 5 med 20 1 0 2 0 -1
Spinach Raw Vegetables 1 cup 10 32 6 21 5 0
Asparagus; Celery Vegetables 93 3.3 5 spears 20 0 0 0 0 0
Leaf Lettuce; Iceburg; Cucumber Vegetables 85 3 1 1/2 cup 15 16 0 12 3.5 0.5
Bok choy Vegetables 70 1 cup 10 10 4 2.3 3.15 0.55
Green Beans; Cooked Spinach Vegetables 100 44 0.89 0 0.02 0.87
Green Snap Beans; Cauliflower Vegetables 83 3 3/4 cup 20 5 1.2 0.2 0 3.6
Summer Squash Vegetables 98 3.5 1/2 med 20 12.2 0 8.3 0 3.9
Artichoke Hearts Vegetables 85 3 45 4 0 0 0 4
Radish; Green Onion Vegetables 85 3 7 10 5 1 0 0 4
Green Cabbage; Broccoli Vegetables 84 3 1/2 cup 25 5 0 0.1 0.4 4.5
Bell Pepper; Tomato; Green Pepper Vegetables 148 5.3 1 med 25 8 2 1 0 5
Beets (cooked) Vegetables 85 1/2 cup 37 7 0 1 0.4 5.6
Raw Carrots/Parsnips; Onions (1 med) Vegetables 128 1 cup 52 18 2 4 2.5 9.5
Sweet Corn; Peas (3/4 cup) Vegetables 90 3.2 1 ear 90 16 2 3 1.5 9.5
French Fries (from frozen) Vegetables 85 18 160 32 2 5 5 20
Potato; Sweet Potato;Butternut Squash (3/4 cup) Vegetables 148 5.3 1 med 110 40.1 1.3 3.8 0.5 34.5
Astro Plain 1% M.F. Yogurt 125 1/2 cup 60 6.6 0 0.9 0 5.7
Yoplait Asana; Danone Creamy 1.5% Yogurt 100 1 serving 90 35.9 2 7 17 9.9
Astro French Vanilla Yogurt 125 1/2 cup 100 25 4 4 4 13