BEST DIET? National Institutes of Health Reports
and food database to help you lose weight

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Food NameProteinCarbFatCalories 
Milk, human1.06.94.470
Milk, cow's, fluid, whole3.24.53.360
Milk, cow's, fluid, whole, low-sodium3.14.53.561
Milk, calcium fortified, cow's, fluid, whole3.24.53.260
Milk, calcium fortified, cow's, fluid, 1% fat3.45.01.042
Milk, calcium fortified, cow's, fluid, skim or nonfat3.44.90.235
Milk, cow's, fluid, other than whole ("lowfat")
Milk, cow's, fluid, 2% fat3.34.72.050
Milk, cow's, fluid, acidophilus, 1% fat3.45.01.042
Milk, cow's, fluid, acidophilus, 2% fat3.34.72.050
Milk, cow's, fluid, 1% fat3.45.01.042
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat3.45.00.134
Milk, cow's, fluid, filled with vegetable oil3.34.73.463

Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction

Researchers at the Division of Endocrinology, Diabetes, and Metabolism, Atherosclerosis Research Laboratory, Tufts-New England Medical Center conducted a randomized trial to evaluate the effectiveness of the 4 diets:

  • Atkins: low carb (carbohydrate restricted type of diet). The Atkins diet is very low in carbohydrate consumption: less than 20 grams of carbohydrates per day and increasing to 50 grams per day.
  • Zone: macronutrient balance (using carb / protein / fat ratios). The Zone diet is designed so that a person's daily calorie consumption is comprised of 40 percent carbohydrates, 30 percent protein, and 30 percent fat.
  • Weight Watchers: calorie restriction, and
  • Ornish: low fat diet. The Ornish diet's primary guideline states that participants should not get more than 10 percent of their calories from fat.

CONCLUSIONS: Each popular diet modestly reduced body weight and several cardiac risk factors at 1 year. Overall dietary adherence rates were low, although increased adherence was associated with greater weight loss and cardiac risk factor reductions for each diet group.

Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study

Researchers at the Stanford Prevention Research Center and the Department of Medicine, Stanford University Medical School conducted a randomized study to compare the effectiveness of the above 4 diets.

  • Atkins: low carb (carbohydrate restricted type of diet),
  • Zone: macronutrient balance (using carb / protein / fat ratios),
  • Ornish: low fat diet.
  • LEARN: low in fat and high in carbohydrates. The LEARN diet (Lifestyle, Exercise, Attitudes, Relationships, and Nutrition) instructs participants to get 55 to 60 percent of their calories from carbohydrates, and not more than 10 percent from saturated fat.

CONCLUSIONS: In this study, premenopausal overweight and obese women assigned to follow the Atkins diet, which had the lowest carbohydrate intake, lost more weight at 12 months than women assigned to follow the Zone diet, and experienced comparable or more favorable metabolic effects than those assigned to the Zone, Ornish, or LEARN diets. Average weight loss across all four groups ranged from 3.5 to 10.4 pounds. The Atkins diet group reported the most weight loss at 12 months with an average loss of just over 10 pounds. While questions remain about long-term effects and mechanisms, a low-carbohydrate, high-protein, high-fat diet may be considered a feasible alternative recommendation for weight loss.

Recommended Diet Resources

How to use the DietGrail food database to select foods for weight control

This food database provides the fat, carbohydrate and protein contents of approximately 7,000 food items. A food's mineral and vitamin contents are displayed in charts to allow easy evaluation of its nutrition. You can use these vitamin and mineral charts to choose the most nutrient-dense foods and avoid foods with empty calories.
In addition, the calorie pie chart shows the contribution of fat, carb and protein to the food's total calorie. If you wish to choose low-carb foods, you can sort foods by their carb contents, or review the calorie chart and choose those where carb's contribution to total calorie value is lowest.
Foods can be searched by name and sorted by macronutrient contents to help you find the most appropriate foods for your diet: low fat or low carb, etc.

Usage Note

  • Fat, carbohydrate and protein values in table are in grams and calculated per 100g of food.
  • Click on column header to sort foods by name or by fat, carbohydrate or protein content.
  • Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).
  • The mineral and vitamin charts show the relative contents of minerals and vitamins of each food. The higher the bubble, the higher mineral or vitamin content a food has relative to other foods. The larger the bubble, the greater the mineral or vitamin content relative to the Recommended Daily Allowances.