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Nutritional Facts

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Welcome to Kooking with Ken. I realized that I need to include nutritional facts for the ingredients I use and the final recipe. This page is just starting and far from complete. It will improve over time.

Note: Nutritional Facts may vary with brand, 'light', "fat-free', 'reduced', organic, 'reduced sodium', and other similar factors. Nutritional Facts are listed per serving. Consider these as estimates and use as a guideline.


g = gram; mg= milligram

L - per serving

Ingredient Serving size Calories Total Fat Saturated fat Trans fat Cholesterol Total Carbs Fiber Sugar Protein Sodium
L

M - per serving

Ingredient Serving size Calories Total Fat Saturated fat Trans fat Cholesterol Total Carbs Total Fiber Sugar Protein Sodium
Mozzarella cheese 1 oz. (about 1/3 cup, shredded) 80 6 g 3.5 g 0 15 mg 1 g 0 0 7g 210 g
M
  1. Brown rice: serving 1/4 cup dry: Caleries 160; Total fat 1.5 g (Saturate 0g; Trans 0g); Chol 0 mg; Sodium 0 mg; Total Carbbohydrate 35 g; Fiber 2g; Sugars 0g; Protein 4g.
  2. Crescent Rolls(Kroger refrigerated): serving 1 roll:Caleries 100; Total fat 6g; (Saturated 2.5 g; Trans 0 g; Poly 1 g; Mono 2 g); Cholest. 0 mg; Sodium 220 mg; Total Carbs 11 g; Fiber 0 g; Sugars 2 g; Protein 1 g.
  3. Feta Cheese (reduced fat): serving 1/4 cup: Calories60; Total fat 4 g (Sat. 2.5 g; Trans 0 g); Cholest 15 mg; Sodium 420 mg; Carbs 1 g; Fiber 0 g; Sugars 0g; Protein 7 g.
  4. Ham: serving 3 oz: Caleries 140; fat calories 60; total fat 7 g (saturated fat 2.5 g; trans fat 0 g); Cholest 60 mg; Sodium 850 mg; total Carb 2 g; Fiber 0 g; Sugar 2 g; Protein 16 g.
  5. Mayonnaise Light: serving 1 tablespoon: Caleries 35; Total fat 3.5 g (sat .5 g; trans 0g; polyunsat 0g; Monounsat 0g); Cholest ,5 mg; Sodium 110 mg; Total Carb 1g; Fiber 0g; Sugars 0g; Protein 0g.
  6. Mozzarella (may vary with brand): 1 serving 1 oz. (about 1/3 cup, shredded); Per serving: 80 calories; total fat 6 g (3.5 sat. fat, trans 0); Cholest 15 mg; total carb 1g; Fiber 0; Sugars 0; Protein 7g; Sodium 210 g.
  7. Pineapple: serving 2 slices: Calories 50; total fat 0 g; (sat 0 g; trans 0 g); Cholesterol 0 gm; Sodium 0 mg; Total carbs 14 g; Fiber 1 g; Sugar 10 g; Protein 1 g.
  8. Quaker Oats Old Fashioned: serving 1/2 cup dry; per serving: 150 (from fat 25) Calories; total fat 3 g (.5 g sat., 0 g trans, polyunsturated 1g, monounsturated 1g; Cholesteral 0 mg; Carb. 27 g; Dietary fiber 4g, (soluable 2g, insoluble 2g); Sugars 1g; Protein 5g; Sodium 0mg.
  9. Rice Noodles: serving 2 oz; per serving: 200 Calories; total fat 0 g (saturated 0 g; Trans. 0 g); Cholest 47 g; Fiber 3 g; Sugars 0g; Proein 3 g
  10. Tuna (Albacore) in water: serving 2 oz: 60 Calories; Total fat 1 g (Sat 0g; Trans 0g; polyunsat 0g; monounat 0g) Cholest 10 mg; Sodium 140 mg; Portassium 75 mg; Total Carb 0g; Fiber 0g; Sugar 0g; Protein 13g
  11. Turkey Kielbasa: serving 2 oz.; 90 Calories; Total Fat 5 g (Sat.1.5 g; trans fat 0g); Cholest 30 mg; Sodium 550 mg; Carb 1g; Fiber 0g; Sugars 1g; protein 8g
  12. Yogurt, low fat, plain: serving 1 cup; 150 Calories (from fat 35); total fat 4g (Sat fat 2.5 g; trans 0g); Cholesterol 20 mg; Sodium 150 mg; Potassium 550 mg; Total Carbs 17g; Fiber 0g; Sugars 16 g; Protein 13 g

This page last updated: Saturday, 06-Jul-2013 02:06:17 EDT
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This web site started because of my enjoyment in cooking and desire to share simple recipes. This web site is for your benefit and I make no profit on it. After 7 years of trying to cover the costs with donations, I reluctantly introduced advertising in 2013 as a way to finance this site, but it doesn't cover all the costs. A non-tax deductible donation to help cover the cost of operating this web site may be made to Kesign Design Consulting through PayPal ...



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