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Glycemic Index of Foods
|Food Name||Calories||Protein||Saturated Fat
|Milk, cow's, fluid, whole||60||3.2||1.9
|Milk, cow's, fluid, whole, low-sodium||61||3.1||2.2
|Milk, calcium fortified, cow's, fluid, whole||60||3.2||1.9
|Milk, calcium fortified, cow's, fluid, 1% fat||42||3.4||0.6
|Milk, calcium fortified, cow's, fluid, skim or nonfat||35||3.4||0.1
|Milk, cow's, fluid, other than whole ("lowfat")||44||3.3||0.8
|Milk, cow's, fluid, 2% fat||50||3.3||1.3
|Milk, cow's, fluid, acidophilus, 1% fat||42||3.4||0.6
|Milk, cow's, fluid, acidophilus, 2% fat||50||3.3||1.3
|Milk, cow's, fluid, 1% fat||42||3.4||0.6
|Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat||34||3.4||0.1
|Milk, cow's, fluid, filled with vegetable oil||63||3.3||3.1
- Nutrition data are calculated per 100 g (3.5 oz) of food weight unless otherwise noted.
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- Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.
What is the Clean Cuisine Diet?
The Clean Cuisine Diet was developed by Andrew and Ivy Larson.
The foundation of the diet is based on whole foods. The author states that "all calories are not created equal" and makes the case for micronutrients, in particular, the antiaging and anti-inflammatory quality of phytonutrients from plants.
What to eat in the Clean Cuisine Diet?
We have compiled a list of relevant online web apps where you can evaluate food quality based on Larson's Clean Cuisine principles. Please refer to sections below for Clean Cuisine concepts and relevant nutrient food lists.
Phytonutrients: Antiaging and Anti-Inflammatory Miracle
Larson devotes 16 pages (pp. 30-16) to phytonutrients. Refer to this section in Larson's book Clean Cuisine for details.
Here are the online web apps for nutrients recommended in this section:
The concept of whole carbs is discussed in Larson's Clean Cuisine pp. 63 to 74.
Our nutrient databases related to this concept:
Resistant Starch is Miracle Starch
Larson writes: "Resistant starch is as close to a miracle starch as it gets." (p. 59)
"Not only will resistant starch help you shed pounds but it can improve your health in many additional ways." (p. 59)
Use our resistant starch web app here: Resistant Starch Content of Foods.
The glycemic index (GI) concept is not part of the Clean Cuisine Diet. In fact, Larson states that "GI food-ranking system is just not the best way to plan your meals." (p. 62)
For a comprehensive discussion and large glycemic index food list see:
Glycemic Index and Glycemic Load of 3,000+ Common Foods.
According to Clean Cuisine, you need a lot less protein than you think and you can get all of the protein you need from unrefined whole plant foods. However, Larson's data on percentage of energy from various plant foods are often wrong.
For example on page 151, he claims that 52 percent of the energy in spinach comes from protein; for broccoli, it's 38 percent; black beans, 26 percent; etc.
Our data, from the authoritative USDA reference database, show that only 39% of raw spinach energy is from protein; and 41% for boiled spinach. For broccoli, the percentage is 27 for raw and 23 for boiled. His number for black beans, though, is correct at 26%.
We provide the percentages of energy from all 3 macronutrients (protein, fat, carbohydrate) for you to easily and accurately evaluate thousands of common foods. In particular, there is a unique protein quality of foods database if you are interested in getting high quality from plant foods.
Online databases for other nutrients discussed in Clean Cuisine are available at links below:
Directory of Popular Diets and Companion Food Databases
See our most complete directory of Popular Diets and Companion Food Databases.
Please bookmark our partner websites to use when any of our nutrition calculators is not available or overloaded.
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