| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Whole Ham Lean Roasted | 3 oz | 133 | 21.3 g | 0 g | 4.7 g |
| Whole Ham Lean Unheated | 3 oz | 125 | 19 g | <0.1 g | 4.9 g |
| Whole Ham Unheated | 1 cup | 344 | 25.9 g | 0.1 g | 25.9 g |
| Whole Milk | 1 cup | 149 | 7.7 g | 11.7 g | 7.9 g |
| Whole Milk Fruit Greek Yogurt | 100 g | 106 | 7.3 g | 12.3 g | 3 g |
| Whole Milk No Added Vitamins | 1 cup | 149 | 7.7 g | 11.7 g | 8 g |
| Whole Milk Powder | 1/4 cup | 159 | 8.4 g | 12.3 g | 8.5 g |
| Whole Milk Powder No Added Vitamin D | 1 cup | 635 | 33.7 g | 49.2 g | 34.2 g |
| Whole Potatoes Frozen Boiled | 100 g | 65 | 2 g | 14.5 g | 0.1 g |
| Whole Potatoes Frozen Boiled with Salt | 100 g | 63 | 2 g | 13.9 g | 0.1 g |
| Whole Pumpkin Seeds | 1 oz (85 seeds) | 126 | 5.3 g | 15.2 g | 5.5 g |
| Whole Roasting Chicken with Giblets Raw | 3 oz | 181 | 14.5 g | 0.1 g | 13.1 g |
| Whole Roasting Chicken with Giblets Roasted | 3 oz | 187 | 20.4 g | <0.1 g | 11.1 g |
| Whole Stewing Chicken with Giblets Raw | 3 oz | 213 | 14.9 g | 0.2 g | 16.6 g |
| Whole Stewing Chicken with Giblets Stewed | 3 oz | 182 | 21.1 g | 0 g | 10.1 g |
| Whole Turkey Skinless Raw | 4 oz | 130 | 25.6 g | 0.2 g | 2.2 g |
| Whole Turkey with Skin Raw | 4 oz | 163 | 24.5 g | 0.2 g | 6.4 g |
| Whole Wheat Bread | 1 slice | 81 | 4 g | 13.7 g | 1.1 g |
| Whole Wheat Bread Toasted | 1 slice | 77 | 4.1 g | 12.8 g | 1 g |
| Whole Wheat Chapati or Roti Frozen | 1 piece | 129 | 3.4 g | 19.8 g | 4 g |
| Whole Wheat Crackers | 1 serving | 120 | 3 g | 19.5 g | 4 g |
| Whole Wheat Crackers Low Sodium | 1 cup, crushed | 416 | 8.3 g | 64.5 g | 16.2 g |
| Whole Wheat Crackers Reduced Fat | 1 serving | 121 | 3.3 g | 21.9 g | 2.2 g |
| Whole Wheat Dinner Roll | 1 medium (2-1/2" dia) | 96 | 3.1 g | 18.4 g | 1.7 g |
| Whole Wheat English Muffin | 1 oz | 58 | 2.5 g | 11.5 g | 0.6 g |
| Whole Wheat Flour | 1 cup | 408 | 15.9 g | 86.4 g | 3 g |
| Whole Wheat French Bread | 1 slice 1 serving | 115 | 4 g | 23.6 g | 0.5 g |
| Whole Wheat Hamburger Bun | 1 roll | 151 | 6.9 g | 25.2 g | 2.5 g |
| Whole Wheat Hot Cereal Cooked No Salt | 1 cup | 150 | 4.8 g | 33.2 g | 1 g |
| Whole Wheat Hot Cereal Cooked with Salt | 1 cup | 150 | 4.8 g | 33.2 g | 1 g |
| Whole Wheat Hot Cereal Dry | 1 cup | 321 | 10.5 g | 70.7 g | 1.9 g |
| Whole Wheat Matzo | 1/2 oz | 50 | 1.9 g | 11.2 g | 0.2 g |
| Whole Wheat Naan | 1 piece | 303 | 10.8 g | 49 g | 7.1 g |
| Whole Wheat Pancake Mix | 1 cup, poured from box | 482 | 17.9 g | 99.4 g | 2.1 g |
| Whole Wheat Pancake Mix Higher Sodium | 1/4 cup mix 1 serving | 133 | 4 g | 28.2 g | 0.5 g |
| Whole Wheat Pancakes From Mix | 1 oz | 59 | 2.4 g | 8.3 g | 1.8 g |
| Whole Wheat Paratha Frozen | 1 piece | 258 | 5 g | 35.8 g | 10.4 g |
| Whole Wheat Pasta | 1 cup spaghetti not packed | 174 | 7 g | 35.2 g | 2 g |
| Whole Wheat Pita | 1 pita, large (6-1/2" dia) | 168 | 6.3 g | 35.8 g | 1.1 g |
| Whole Wheat Saltines | 1 serving | 56 | 1 g | 9.6 g | 1.5 g |
| Whole Wheat Tortilla | 1 tortilla 1 serving | 127 | 4 g | 18.8 g | 4 g |
| Whole-Grain Blue Corn Flour | 1 tbsp | 25 | 0.6 g | 5.1 g | 0.4 g |
| Whole-Grain Soft Wheat Flour | 100 g | 332 | 9.6 g | 74.5 g | 2 g |
| Whole-Grain Triticale Flour | 1 cup | 439 | 17.1 g | 95.1 g | 2.4 g |
| Whole-Grain White Corn Flour | 1 cup | 422 | 8.1 g | 89.9 g | 4.5 g |
| Whole-Grain White Cornmeal | 1 cup | 442 | 9.9 g | 93.8 g | 4.4 g |
| Whole-Grain Yellow Cornmeal | 1 cup | 442 | 9.9 g | 93.8 g | 4.4 g |
| Whole-Wheat Hard Pretzels | 1 oz | 103 | 3.1 g | 23 g | 0.7 g |
| Wild Atlantic Salmon | 3 oz | 155 | 21.6 g | 0 g | 6.9 g |
| Wild Atlantic Salmon Raw | 3 oz | 121 | 16.9 g | 0 g | 5.4 g |
| Wild Blueberries | 1 cup, frozen | 80 | 0 g | 19.4 g | 0.2 g |
| Wild Boar | 3 oz | 136 | 24.1 g | 0 g | 3.7 g |
| Wild Boar Raw | 1 oz | 35 | 6.1 g | 0 g | 0.9 g |
| Wild Channel Catfish Cooked | 3 oz | 89 | 15.7 g | 0 g | 2.4 g |
| Wild Channel Catfish Raw | 3 oz | 81 | 13.9 g | 0 g | 2.4 g |
| Wild Coho Salmon Cooked Moist Heat | 3 oz | 156 | 23.3 g | 0 g | 6.4 g |
| Wild Coho Salmon Raw | 3 oz | 124 | 18.4 g | 0 g | 5 g |
| Wild Crayfish Cooked | 3 oz | 70 | 14.3 g | 0 g | 1 g |
| Wild Crayfish Raw | 3 oz | 65 | 13.6 g | 0 g | 0.8 g |
| Wild Duck Breast Skinless Raw | 1 unit (yield from 1 lb ready-to-cook duck) | 90 | 14.5 g | 0 g | 3.1 g |
| Wild Duck with Skin Raw | 3 oz | 179 | 14.8 g | 0 g | 12.9 g |
| Wild Eastern Oysters Cooked Dry Heat | 3 oz | 67 | 7.5 g | 3.6 g | 2.3 g |
| Wild Rabbit Raw | 1 oz | 32 | 6.2 g | 0 g | 0.7 g |
| Wild Rabbit Stewed | 3 oz | 147 | 28.1 g | 0 g | 3 g |
| Wild Rainbow Trout Cooked | 3 oz | 128 | 19.5 g | 0 g | 4.9 g |
| Wild Rainbow Trout Raw | 3 oz | 101 | 17.4 g | 0 g | 2.9 g |
| Wild Rice | 1 cup | 166 | 6.5 g | 35 g | 0.6 g |
| Wild Rice Raw | 1 cup | 571 | 23.6 g | 119.8 g | 1.7 g |
| Winged Bean Leaves Raw | 100 g | 74 | 5.9 g | 14.1 g | 1.1 g |
| Winged Bean Tuber Raw | 100 g | 148 | 11.6 g | 28.1 g | 0.9 g |
| Winged Beans Boiled | 1 cup | 24 | 3.3 g | 2 g | 0.4 g |
| Winged Beans Boiled with Salt | 1 cup | 23 | 3.3 g | 2 g | 0.4 g |
| Winged Beans Raw | 1 cup slices | 22 | 3.1 g | 1.9 g | 0.4 g |
| Winter Squash Baked | 1 cup, cubes | 76 | 1.8 g | 18.1 g | 0.7 g |
| Winter Squash Baked with Salt | 1 cup, cubes | 76 | 1.8 g | 18.1 g | 0.7 g |
| Winter Squash Raw | 1 cup, cubes | 39 | 1.1 g | 10 g | 0.2 g |
| Wonder Hamburger Rolls | 1 serving | 117 | 3.5 g | 21.9 g | 1.8 g |
| Wonton Soup | 1 cup | 71 | 4.6 g | 11.7 g | 0.6 g |
| Wonton Wrappers | 1 oz | 82 | 2.8 g | 16.4 g | 0.4 g |
| Worcestershire Sauce | 1 tbsp | 13 | 0 g | 3.3 g | 0 g |