Search entire U.S. food database:
Enter any parts of food
name then hit Return to search.
Fiber & Protein grams are per 100 calories of food.
Food Name | Fiber | Protein | |
Milk, human | 0.0 | 1.5 | |
Milk | 0.0 | 6.6 | |
Milk, cow's, fluid, whole | 0.0 | 5.4 | |
Milk, cow's, fluid, whole, low-sodium | 0.0 | 5.1 | |
Milk, calcium fortified, cow's, fluid, whole | 0.0 | 5.4 | |
Milk, calcium fortified, cow's, fluid, 1% fat | 0.0 | 8.0 | |
Milk, calcium fortified, cow's, fluid, skim or nonfat | 0.0 | 9.7 | |
Milk, cow's, fluid, other than whole ("lowfat") | 0.0 | 7.6 | |
Milk, cow's, fluid, 2% fat | 0.0 | 6.6 | |
Milk, cow's, fluid, acidophilus, 1% fat | 0.0 | 8.0 | |
Milk, cow's, fluid, acidophilus, 2% fat | 0.0 | 6.6 | |
Milk, cow's, fluid, 1% fat | 0.0 | 8.0 | |
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat | 0.0 | 9.9 | |
Milk, cow's, fluid, filled with vegetable oil | 0.0 | 5.3 | |
|
Joel Fuhrman's Eat to Live Diet
If you are reading this, you are most likely familiar with Fuhrman's Eat to
Live, a best-selling diet book, claimed by its author as "the amazing nutrient-rich
program for fast and sustained weight loss."
This website does not endorse or dispute any nutritional principles established
by diet book authors or other authorities, Fuhrman included.
On this webpage, we just provide objective nutrition analysis tools tailored specifically
to Fuhrman's Eat to Live Diet so that our website visitors can evaluate and make
their own judgment about its nutrition and potential effectiveness. And if they
are adopters of the diet, they can make optimal food choices and gain additional
insight about their nutrition.
Nutrient Density
Fuhrman's Eat to Live principle can be stated in one sentence: "The main principle
is that for both optimal health and weight loss, you must consume a diet with a
high nutrient-per-calorie ratio." This is "all the information that you need
to succeed," the author claims on page 9 of the 2011 paperback edition
of his book.
Fuhrman goes one step further and provides his nutrition formula H = N/C (Health
= Nutrients / Calories), equating its significance to Einstein's E = mc²:"Your key
to permanent weight loss is to eat predominantly those foods that have a high proportion
of nutrients (noncaloric food factors) to calories (carbohydrates, fats, and proteins).
In physics a key formula is Einstein's E = mc². In nutrition the key formula is
H = N/C." (page 7)
Although he refers to "nutrient density" multiple times, nowhere else in the book
does Fuhrman elaborate on this concept except for a Nutrient Density Line table
(page 118) in which he lists over a dozen categories of foods, giving them each
a nutrient density value ranging from 0 for Refined Sweets, 15 for Eggs, 30 for
Raw Nuts and Seeds, 40 for Beans, 45 for Fresh Fruits, 50 for Non-Green Nutrient-Rich
Vegetables and 100 for Dark Green Leafy Vegetables, etc.
Even here, no algorithm or formula is spelled out to tell readers how these numbers
were arrived at other than a vague clue: the nutrient density scores are based on
total vitamin and mineral content, antioxidant activity and phytochemicals.
Obviously, these round numbers are Fuhrman's rough guesstimates of nutrient density
of different categories of foods.
Because this is absolutely the key concept of Fuhrman's Eat to Live diet, we provide
objective charts using concrete data that illustrate the vitamin and mineral contents
of nearly 7,000 foods in our database. The nutrient contents of a food item are
compared against those of other foods. In addition, they are compared against the
established RDAs from the National Research Council. The higher the nutrient bubble
is on the chart, the higher its content in comparison with that in other foods.
The bigger the bubble, the greater its contribution towards satisfying the RDA.
This is how the nutrient quality of a food should probably be evaluated, not on
how the food looks (leafy or not leafy, green or not green). Imagine the confusing
uncertainty of a Eat-to-Live dieter when facing the choice between red and green
apples/tomatoes, or "leafy" pale-green cabbage vs. "non-leafy" dark-green broccoli,
etc.
Fiber
Fuhrman singles out fiber as a "critical nutrient" and describes it as "magic."
He states that the deficiency of fiber in American diet has led to many health problems
including hemorrhoids, constipation, varicose veins, diabetes and cancer. (Page
52)
We include fiber data for all foods in our database for your information. Foods
can be sorted by fiber content by clicking on the Fiber column header.
Protein
Fuhrman recommends minimum animal protein. He also recommends less protein consumption
than the RDA amount. An interesting anecdote from Eat to Live: Fuhrman always asks
his new patients Which has more protein? One hundred calories of sirloin steak or
one hundred calories of broccoli? According to Fuhrman, most people don't know that
"broccoli has about twice as much protein as steak" (Page 142). And Fuhrman
was wrong or exaggerating! After carefully checking the USDA nutrient databases,
we found no data to support Fuhrman's claim that broccoli has twice as much protein
as steak (per calorie).
You can find out for yourself: protein and fiber data in our table above are specifically
based on each 100-calorie amount of food. Foods can be sorted by name, fiber or
protein content (within a category, search result, or the whole database). This is
probably the most interesting feature of our food finder tool and can help you identify
foods optimal for Fuhrman's Eat to Live diet.
Popular diets and food databases for weight control
Easy Tips
Finally, Fuhrman gives a list of easy tips to help staying within the diet, such
as:
- Eat as much fruit as you want
- Limit starchy vegetables to 1 cup a day
- Eat beans or legumes daily
- Eliminate animal and dairy products
- Eat lots of mushrooms all the time, etc.
We hope that the tools we offer give you additional insight about your diet and
help you make better food choices.
Usage Note
- Fiber and protein values in table are in grams and calculated per 100-calorie amount
of food.
- Click on column header to sort foods by name or by Fiber or Protein content.
- Pie chart shows relative contributions to total calories from carbohydrate, protein
and fat (and alcohol, if exists).
- The color coding under the Charts buttons is for those interested in Glycemic Index
of foods. We color code about 3,800 foods in our database based on their glycemic
index ratings: Red for High GI,
Green for low GI and Yellow
for medium GI foods with gradual
gradation between GI values. This means, for example, among the high GI foods, those
with lower GI ratings will be less red and more yellow. Similarly with low GI foods.
Those with lower GI are coded with greener color.
For numerical values of glycemic indices and glycemic loads of foods, see our
Glycemic Index database.
Starchy Vegetables List
Eat to Live diet recommends limiting starchy vegetables to 1 cup a day. Below is
a list of the starchiest vegetables to help you recognize those in this category.
Starch content is in grams per 100 grams of food weight.
Or use our online Starch Content of Foods
database.
|
Starchy Vegetables to Limit
in Eat to Live Diet
|
Starch
|
|
Potatoes, mashed, dehydrated,
flakes without milk, dry form
|
70.6
|
|
Potatoes, french fried,
shoestring, salt added in processing, frozen, oven-heated
|
23.2
|
|
Potato puffs, frozen, oven-heated
|
20.8
|
|
Potatoes, french fried,
all types, salt not added in processing, frozen, oven-heated
|
20.1
|
|
Potatoes, french fried,
all types, salt added in processing, frozen, home-prepared, oven heated
|
20.1
|
|
Potatoes, french fried,
crinkle or regular cut, salt added in processing, frozen, oven-heated
|
20.0
|
|
Potato puffs, frozen, unprepared
|
19.8
|
|
Corn, yellow, whole kernel,
frozen, microwaved
|
18.2
|
|
Potatoes, white, flesh
and skin, baked
|
18.0
|
|
Potatoes, french fried,
crinkle or regular cut, salt added in processing, frozen, as purchased
|
17.7
|
|
Potatoes, Russet, flesh
and skin, baked
|
17.5
|
|
Potatoes, french fried,
all types, salt not added in processing, frozen, as purchased
|
17.4
|
|
Potatoes, french fried,
all types, salt added in processing, frozen, unprepared
|
17.4
|
|
Potatoes, french fried,
steak fries, salt added in processing, frozen, as purchased
|
17.4
|
|
Potatoes, baked, flesh
and skin, with salt
|
17.3
|
|
Potato, baked, flesh and
skin, without salt
|
17.3
|
|
Potatoes, french fried,
steak fries, salt added in processing, frozen, oven-heated
|
17.3
|
|
Potatoes, french fried,
shoestring, salt added in processing, frozen, as purchased
|
17.1
|
|
Potatoes, russet, flesh
and skin, raw
|
15.9
|
|
Potato, flesh and skin,
raw
|
15.4
|
|
Potatoes, red, flesh and
skin, baked
|
15.2
|
|
Corn, sweet, yellow, frozen,
kernels cut off cob, unprepared
|
15.1
|
|
Potatoes, white, flesh
and skin, raw
|
13.5
|
|
Potatoes, red, flesh and
skin, raw
|
13.4
|
|
Corn, sweet, yellow, canned,
whole kernel, drained solids
|
13.1
|
|
Sweet potato, raw, unprepared
|
12.7
|
|
Corn pudding, home prepared
|
8.7
|
|
Potatoes, mashed, dehydrated,
prepared from flakes without milk, whole milk and butter added
|
8.5
|
| Starchy Vegetables to Limit in Eat to Live Diet |
Starch |
| Corn, sweet, yellow, cooked, boiled, drained, with salt |
7.2 |
| Corn, sweet, yellow, cooked, boiled, drained, without salt |
7.2 |
| Sweet potato, cooked, baked in skin, with salt |
7.1 |
| Sweet potato, cooked, baked in skin, without salt |
7.1 |
| Corn, sweet, yellow, raw |
5.7 |
| Sweet potato, cooked, boiled, without skin |
5.2 |
| Sweet potato, cooked, boiled, without skin, with salt |
5.2 |
Go to DietGrail.com Main Page