Жим стоя со штангой
Задействованные мышцы :
Основные задействованные мышцы – плечи (дельты). Второстепенные включают трицепс , трапецию, и предплечья.
Требуемое оборудование :
Штанга и стойка для штанги
Техника выполнения:
Настройте стойку для штанги примерно на высоту ваших плеч. Осторожно снимите штангу и отступите назад. Потом взрывным движением выжмите штангу над головой . Контролируя вес опустите гриф на уровень чуть ниже шеи. И так повторите требуемое количество раз.
Форма :
Держите спину прямо и старайтесь напрягать пресс. Это хороший способ предотвратить травму поясницы. И верхней части движения не выключайте локти . Так вы сможете удержать напряжение именно в дельтах иначе нагрузка переместится на трицепс.
Амплитуда:
Следите за тем , чтобы при опускании штанги не проводить ниже уровня низа шеи. И полностью выпрямляйте руки сохраняя напряжении. Не мухлюйте , стараясь выполнить движение не в полной амплитуде.
Заметки:
Эти жимы потрясающее компаундное упражнение , которое прорабатывает все мышцы плечевого пояса.
Один из возможных минусов жимов над головой со штангой заключается в том, что много сил тратится на приведение штанги в исходное положение. Особенно если у вас нет регулируемой стойки , вам придется каждый подход брать штангу с пола.
А еще один плюс упражнения в том, что вы можете стоя немного использовать инерцию, чтобы работать с большим весом.
| База данных по продуктам питания с гликемическим индексом . | |
| Food Description | Serving Size | Calories | Protein | Carbs | Fat | GI | |
| 7-Up | 12 Fluid Ounces | ||||||
| Abalone, fried | 3 oz., 85 grams | ||||||
| Agave nectar | 1 T | ||||||
| Almond paste | 1 T. | ||||||
| Almonds | 24 nuts | ||||||
| Anchovy paste | 1 t., 7 grams | ||||||
| Anchovy, canned, oil | 5, 20 grams | ||||||
| Apple bran muffin, McDonald's | |||||||
| Apple Juice, unsweetened | 1 cup, 250 ml | ||||||
| Apple pie, McDonald's | |||||||
| Apple turnover, Arby's | |||||||
| Apple turnover, Hardee's | |||||||
| Apple, dried | 10 rings, 64 grams | 0.6 | 0.2 | ||||
| Apple, Fruit | 1 Medium, 138 grams | ||||||
| Apricot | 3, 106 grams | 1.5 | 0.4 | ||||
| Apricot jam | 1 T | ||||||
| Apricot, dried | 10 halves, 35 grams | 1.3 | 0.2 | ||||
| Arborio risotto rice, white, boiled | 2/3 cup | ||||||
| Arby-Q sandwich, Arby's | |||||||
| Arch Deluxe, McDonald's | |||||||
| B.L.T. sub, Subway | 6 inch | ||||||
| Baked beans | 1/2 cup, 112 grams | ||||||
| Banana | 1 Medium, 175 grams | ||||||
| Banana split, Dairy Queen | |||||||
| Bass | 4 oz., 113 grams | ||||||
| Beef Chuck Roast | 4 oz., 113.5 grams | ||||||
| Beef Corned Brisket | 4 oz., 114 grams | ||||||
| Beef Flank Steak | 4 oz., 114 grams | ||||||
| Beef Liver | 4 oz., 113 grams | ||||||
| Beef Porterhouse Steak | 4 oz., 114 grams | ||||||
| Beef Rib Roast | 4 oz., 114 grams | ||||||
| Beef Round Steak | 4 oz., 114 grams | ||||||
| Beef Short Ribs | 4 oz., 114 grams | ||||||
| Beef Sirloin Steak | 4 oz., 114 grams | ||||||
| Beef Sweebreads | 3 oz., 85 grams | ||||||
| Beef T-bone Steak | 4 oz., 114 grams | ||||||
| Beef Tenderloin | 4 oz., 114 grams | ||||||
| Beef'n cheddar sandwich, Arby's | |||||||
| Beer, light | 12 Fluid Ounces | 0.7 | 4.8 | ||||
| Beer, regular | 12 Fluid Ounces | 0.9 | 13.2 | ||||
| Big Bacon Classic, Wendy's | |||||||
| Big Deluxe burger, Hardee's | |||||||
| Big Mac, McDonald's | |||||||
| Biscuit 'N' Gravy, Hardee's | |||||||
| BK Broiler, Burger King | |||||||
| BK Broiler, w/o mayo, Burger King | |||||||
| Black bean soup | 1 cup, 247 grams | 5.6 | 1.5 | ||||
| Black beans | 1 cup, 172 grams | 15.2 | 0.9 | ||||
| Black beans, boiled, | 3/4 cup, 120 grams | ||||||
| Blackeyed peas | 1/2 cup, 112 grams | ||||||
| Bluefish, raw | 3 oz., 85 grams | ||||||
| Bologna, Beef | 1 slice, 23 grams | ||||||
| Bologna, Pork | 1 slice, 23 grams | ||||||
| Bologna, Turkey | 1 slice, 28 grams | ||||||
| Bratwurst | 1 link, 85 grams | ||||||
| Braunschweiger | 1 slice, 18 grams | ||||||
| Brazilnuts | 8 nuts | ||||||
| Breaded chicken fillet, Arby's | |||||||
| Breaded chicken sandwich, Wendy's | |||||||
| Breadstick, soft, Wendy's | |||||||
| Breakfast burrito, McDonald's | |||||||
| Broad beans, canned | 1/2 cup, 112 grams | ||||||
| Buster Bar, Dairy Queen | |||||||
| Butter beans, boiled | 1/2 cup, 112 grams | ||||||
| Butterfinger Blizzard, Dairy Queen | small | ||||||
| Calrose White Rice | 1 cup, 180 grams | ||||||
| Cannellini bean | |||||||
| Capellini, cooked | 1 cup, 168 grams | ||||||
| Carnation Instant Breakfast, Creamy milk mix | 1 Packet | ||||||
| Carnation Instant Breakfast, creamy or malt, sugar free | 1 Packet | ||||||
| Carp, cooked | 3 oz., 85 grams | ||||||
| Carrot Juice | 1 cup, 227 grams | 2.47 | 0.35 | ||||
| Carrots, cooked | 1 cup, 110 grams | 0.2 | |||||
| Cashews, salted | 18 nuts | ||||||
| Catfish, breaded, fried | 3 oz., 85 grams | ||||||
| Caviar, black/red | 1 T, 16 grams | ||||||
| Cheddar curly fries, Arby's | 1 order | ||||||
| Cheese, triangles, Subway | |||||||
| Cheeseburger, Burger King | |||||||
| Cheeseburger, Hardee's | |||||||
| Cheeseburger, McDonald's | |||||||
| Cherries | 1 cup, 145 grams | 1.7 | 1.4 | ||||
| Cherry 7-Up | 12 Fluid Ounces | ||||||
| Cherry Juice (Juicy Juice) | 8 Fluid Ounces | ||||||
| Chestnuts | 3 nuts | ||||||
| Chick peas, boiled | 120 g rams | ||||||
| Chicken Caesar pita, Wendy's | |||||||
| Chicken Capon, skin, roasted | 3.5 oz., 100 grams | ||||||
| Chicken club sandwich, Wendy's | |||||||
| Chicken cordon bleu, Arby's | |||||||
| Chicken Dark w/o skin, fried | 3.5 oz., 100 grams | ||||||
| Chicken Dark w/o skin, roasted | 3.5 oz., 100 grams | ||||||
| Chicken Dark w/skin, fried | 3.5 oz., 100 grams | ||||||
| Chicken Dark w/skin, roasted | 3.5 oz., 100 grams | ||||||
| Chicken Drumstick w/skin, fried | 1 med., 52 grams | ||||||
| Chicken fillet, Hardee's | |||||||
| Chicken fingers, Arby's | |||||||
| Chicken Fried, frozen, Banquet | 6 oz., 181 grams | ||||||
| Chicken Light w/o skin, fried | 3.5 oz., 100 grams | ||||||
| Chicken Light w/o skin, roasted | 3.5 oz., 100 grams | ||||||
| Chicken Light w/skin, fried | 3.5 oz., 100 grams | ||||||
| Chicken Light w/skin, roasted | 3.5 oz., 100 grams | ||||||
| Chicken McNuggets, McDonald's | |||||||
| Chicken Nuggets, Banquet | 3 oz., 85 grams | ||||||
| Chicken nuggets, Wendy's | |||||||
| Chicken Roll | 2 slices, 57 grams | ||||||
| Chicken sandwich, Burger King | |||||||
| Chicken taco sub, Subway | 6 inch | ||||||
| Chicken Thighs/Drums, Banquet | 5 oz., 142 grams | ||||||
| Chicken White, canned, water | 2.5 oz., 71 grams | ||||||
| Chicken Whole w/o skin, stewed | 3.5 oz., 100 grams | ||||||
| Chicken Whole w/skin, stewed | 3.5 oz., 100 grams | ||||||
| Chili, Wendy's | small | ||||||
| Chocolate chip cookie, Wendy's | |||||||
| Chocolate Dilly bar, Dairy Queen | |||||||
| Chocolate dipped cone, Dairy Queen | small | ||||||
| Chocolate Drink (Yoo-Hoo) | 9 Fluid Ounces | ||||||
| Chocolate Milk, skim | 1 cup | ||||||
| Chocolate Milk, Whole | 1 cup | ||||||
| Chocolate shake, Dairy Queen | small | ||||||
| Chocolate shake, Hardee's | small | ||||||
| Chocolate sundae, Dairy Queen | small | ||||||
| Chopped Ham | 1 slice, 21 grams | ||||||
| Chorizo, pork & beef | 1 link, 60 grams | ||||||
| Clams, steamed | 3 oz., 85 grams | ||||||
| Classic bacon cheeseburger, Hardee's | |||||||
| Classic Greek pita, Wendy's | |||||||
| Classic Italian B.M.T. salad, Subway | |||||||
| Classic Italian B.M.T. sub, Subway | 6 inch | ||||||
| Club Soda | 8 Fluid Ounces | ||||||
| Coca-Cola Classic | 8 Fluid Ounces | ||||||
| Coconut, shredded | 1/4 cup | ||||||
| Cod, baked | 3 oz., 85 grams | ||||||
| Coffee, instant or regular | 6 fluid ounces | 0.2 | 0.7 | ||||
| Cold cut trio salad, Subway | |||||||
| Cold cut trio sub, Subway | 6 inch | ||||||
| Cole slaw, Hardee's | small | ||||||
| Cooked Brown Rice | 1 cup, 180 grams | ||||||
| Cooked Long Grain White Rice | 1 cup, 180 grams | ||||||
| Cooked White Rice | 1 cup, 180 grams | 4.8 | 0.1 | ||||
| Crab, moist heat | 3 oz., 85 grams | ||||||
| Cranberry juice cocktail | 6 oz., 190 grams | 0.1 | |||||
| Crayfish, steamed | 3 oz., 85 grams | ||||||
| Cream, half-and-half | 1 Cup | 7.2 | 10.4 | 27.8 | |||
| Cream, half-and-half | 1 Tablespoon | 0.4 | 0.6 | 1.7 | |||
| Cream, light or table | 1 cup | 6.5 | 8.8 | 46.3 | |||
| Cream, light or table | 1 Tablespoon | 0.4 | 0.6 | 2.9 | |||
| Cream, Whipping heavy | 1 cup | 4.9 | 6.6 | 88.1 | |||
| cream, whipping heavy | 1 Tablespoon | 0.3 | 0.4 | 5.6 | |||
| Cream, whipping light | 1 cup | 5.2 | 7.1 | 73.9 | |||
| Cream, whipping light | 1 Tablespoon | 0.3 | 0.4 | 4.6 | |||
| Creatine HSC Juicy Grape in 16oz. water | 44 grams | ||||||
| Creatine HSC Lemon Squeeze in 16oz. water | 44 grams | ||||||
| Crispy Chicken Deluxe, McDonald's | |||||||
| Crispy Curls potatoes, Hardee's | medium | ||||||
| Curly fries, Arby's | 1 order | ||||||
| Dates | 10, 83 grams | 1.6 | 0.4 | ||||
| Deluxe garden salad, Wendy's | |||||||
| Double cheeseburger, Hardee's | |||||||
| Double Whopper w/cheese, Burger King | |||||||
| Double Whopper, Burger King | |||||||
| Doughnut, glazed | 1 medium | ||||||
| DQ Cheeseburger, Dairy Queen | |||||||
| DQ Hamburger, Dairy Queen | |||||||
| DQ Sandwich, Dairy Queen | |||||||
| DQ Ultimate burger, Dairy Queen | |||||||
| DQ vanilla soft serve, Dairy Queen | 1/2 cup | ||||||
| Dr. Pepper | 12 Fluid Ounces | ||||||
| Eel, baked | 3 oz., 85 grams | ||||||
| Egg McMuffin, McDonald's | |||||||
| Egg White | 1 large | 16.5 | 3.5 | ||||
| Eggs, whole | 1 large | ||||||
| English Muffin | 1 slice, 57grams | ||||||
| Fava beans, frozen, boiled | 1/2 cup, 84 grams | ||||||
| Fetteccine, cooked | 1cup, 168 grams | ||||||
| Filberts | 30 nuts | ||||||
| Filet-O-Fish, McDonald's | |||||||
| Fish Filet Deluxe, McDonald's | |||||||
| Fish fillet sandwich, Dairy Queen | |||||||
| Fish fillet, Arby's | |||||||
| Fisherman's Fillet, Hardee's | |||||||
| Flatfish, baked | 3 oz., 85 grams | ||||||
| Flounder, baked | 3.5 oz., 100 grams | ||||||
| Frankfurter, beef | 1, 45 grams | ||||||
| Frankfurter, beef/pork | 1, 45 grams | ||||||
| Frankfurter, turkey | 1, 45 grams | ||||||
| French dip sub, Arby's | |||||||
| French fries, Burger King | medium | ||||||
| French fries, Dairy Queen | medium | ||||||
| French fries, Hardee's | regular | ||||||
| French fries, McDonald's | small | ||||||
| French fries, McDonald's | large | ||||||
| French fries, Wendy's | small | ||||||
| French fries, Wendy's | medium | ||||||
| Fried chicken, breast, Hardee's | |||||||
| Fried chicken, leg, Hardee's | |||||||
| Fried chicken, thigh, Hardee's | |||||||
| Fried chicken, wing, Hardee's | |||||||
| Frisco burger, Hardee's | |||||||
| Frog Legs, raw | 3.5 oz., 100 grams | ||||||
| Frosty dairy dessert, Wendy's | small | ||||||
| Fructose, pure | 10 grams | ||||||
| Fruit cocktail, canned, natural | 1/2 cup, 122 grams | 0.5 | 0.1 | ||||
| Fudge Nut Bar, Dairy Queen | |||||||
| Garbanzo beans, cooked | 1 cup, 164 grams | 14.5 | 4.3 | ||||
| Garden ranch chicken pita, Wendy's | |||||||
| Garden salad | |||||||
| Garden salad, McDonald's | |||||||
| Garden veggie pita, Wendy's | |||||||
| Gefiltefish | 1 pc., 42 grams | ||||||
| Giant roast beef- Arby's | |||||||
| Ginger Ale (Canada Dry) | 8 Fluid Ounces | ||||||
| Gluten-Free Bread | 1 slice, 30 grams | ||||||
| Gluten-Free Bread, Multigrain | 1 slice, 35 grams | ||||||
| Gnocchi, cooked | 1 cup, 140 grams | ||||||
| Grapefruit | 1/2, 120 grams | 0.8 | 0.1 | ||||
| Grapefruit Juice, unsweetened | 1 cup, 250 ml | ||||||
| Grapes, green | 1 cup, 200 grams | 0.2 | |||||
| Green pea soup, canned | 1 cup, 254 grams | 12.6 | |||||
| Grilled Chicken Breast 3 oz. w/ skin | 3 oz. | ||||||
| Grilled Chicken Breast 3 oz. w/o skin | 3 oz. | ||||||
| Grilled chicken deluxe, Arby's | |||||||
| Grilled Chicken Deluxe, McDonald's | 1 plain | ||||||
| Grilled chicken salad deluxe, McDonald's | |||||||
| Grilled chicken salad, Wendy's | |||||||
| Grilled chicken sandwich, Dairy Queen | |||||||
| Grilled chicken sandwich, Hardee's | |||||||
| Grilled chicken sandwich, Wendy's | |||||||
| Grilled Chicken Wings 3 oz. with skin | 3 oz. | ||||||
| Ground Beef, Lean | 4 oz., 113 grams | ||||||
| Ground Beef, Lean, Baked | 3.5 oz., 100 grams | ||||||
| Ground Beef, Lean, Broiled | 3.5 oz., 100 grams | ||||||
| Ground Beef, Lean, Pan Fried | 3.5 oz., 100 grams | ||||||
| Ground Beef, Regular | 4 oz., 113 grams | ||||||
| Grouper, broiled | 3 oz., 85 grams | ||||||
| Haddock, baked | 3 oz., 85 grams | ||||||
| Halibut, baked | 3 oz., 85 grams | ||||||
| Ham sub, Subway | 6 inch | ||||||
| Ham, minced | 1 slice, 21 grams | ||||||
| Hamburger, Burger King | |||||||
| Hamburger, Hardee's | |||||||
| Hamburger, McDonald's | |||||||
| Hash browns, McDonald's | |||||||
| Hazelnuts | 30 nuts | ||||||
| Heath Blizzard, Dairy Queen | small | ||||||
| Heath Breeze, Dairy Queen | small | ||||||
| Herring, baked | 3 oz., 85 grams | ||||||
| Herring, kippered | 1 pc., 40 grams | ||||||
| Herring, pickled | 1 pc., 15 grams | ||||||
| High fructose corn syrup | 10 grams | ||||||
| Honey | 1 T. | ||||||
| Hot cakes, w/syrup & margarine, McDonald's | 1 order | ||||||
| Hot dog, Dairy Queen | |||||||
| Hot dog, w/condiments, Hardee's | |||||||
| Hot fudge sundae, McDonald's | |||||||
| Hot Ham 'N' Cheese, Hardee's | |||||||
| Hot ham'n Swiss sub, Arby's | |||||||
| Italian Sausage, cooked | 1 link, 67 grams | ||||||
| Jamocha shake, Arby's | small | ||||||
| Jasmine rice, white, long grain, steamed | 1 cup | ||||||
| Jr. cheeseburger deluxe, Wendy's | |||||||
| Jr. cheeseburger, Wendy's | |||||||
| Jr. hamburger, Wendy's | |||||||
| Junior roast beef, Arby's | |||||||
| Kidney beans, boiled | 1 cup, 177 grams | 15.4 | 0.9 | ||||
| Kidney beans, boiled | 1 cup, 177 grams | ||||||
| Kidney, canned | 1 cup, 256 grams | 13.3 | 0.8 | ||||
| Kielbasa | 1 oz., 28 grams | ||||||
| Kingfish, cooked | 3.5 oz., 100 grams | ||||||
| Kiwi | 1, 76 grams | 0.8 | 0.3 | ||||
| Knockwurst | 1 link, 68 grams | ||||||
| Lamb Chops | 4oz., 114 grams | ||||||
| Lamb Shoulder | 4 oz., 114 grams | ||||||
| Leg of Lamb | 4 oz., 114 grams | ||||||
| Lentils soup, canned | 1 cup, 248 grams | 9.3 | 2.8 | ||||
| Lentils, boiled | 1 cup, 231 grams | 17.9 | 0.7 | ||||
| Lentils, green and brown, boiled | 1/2 cup, 84 grams | ||||||
| Light roast beef deluxe, Arby's | |||||||
| Light roast chicken deluxe, Arby's | |||||||
| Light roast turkey deluxe, Arby's | |||||||
| Lima beans, baby, cooked | 1 cup, 182 grams | 14.6 | 0.7 | ||||
| Linguine thick, cooked | 1 cup, 168 grams | ||||||
| Linguine thin, cooked | 1 cup, 168 grams | ||||||
| Liverwurst | 1 oz., 28 grams | ||||||
| Lobster, steamed | 3 oz., 85 grams | ||||||
| Lychee | 1, 10 grams | 0.1 | |||||
| M & M's(tm) with peanuts | 50 grams | ||||||
| M&M's Treatzza Pizza, Dairy Queen | 1 slice | ||||||
| Macadamia nut cookie, Subway | |||||||
| Macadamias | 12 nuts | ||||||
| Macaroni and Cheese Dinner, Kraft, packaged, cooked | 1 cup, 140 grams | 402.5 | 18.5 | ||||
| Macaroni, cooked | 1cup, 140 grams | 6.7 | |||||
| Mackerel, baked | 3 oz., 85 grams | ||||||
| Maltodextrin | 10 grams | ||||||
| Mango | 1, 207 grams | 1.1 | 0.5 | ||||
| Marmalade | 1 T | ||||||
| Mashed potatoes, Hardee's | small | ||||||
| McDonaldland cookies, McDonald's | 1 package | ||||||
| Meatball sub, Subway | 6 inch | ||||||
| Milk, 1% | 1 cup | ||||||
| Milk, 2% | 1 cup | ||||||
| Misty slush, Dairy Queen | small | ||||||
| Mixed, w/o peanuts, salted | 20 nuts | ||||||
| Mixed, w/peanuts, salted | 28 nuts | ||||||
| Monster Burger, Hardee's | |||||||
| Mung beans | 1/2 cup, 98 grams | ||||||
| Mussels, baked | 3 oz., 85 grams | ||||||
| Navy beans, cooked | 1 cup, 182 grams | 15.8 | |||||
| Ny-Tro PRO-40 Chocolate in 16 oz. Skim Milk | 72 grams | 1.5 | |||||
| Ny-Tro PRO-40 Chocolate in 16 oz. Water | 72 grams | 1.5 | |||||
| Ny-Tro PRO-40 Straw. w/1 Scoop Creatine HSC Lemon in 16 oz. Water | 116 Grams | 0.5 | |||||
| Ny-Tro PRO-40 Straw. w/1 Scoop VP2 Vanilla in 16 oz. Skim milk | 100.35 grams | 0.9 | |||||
| Ny-Tro PRO-40 Strawberry in 16 oz. Skim Milk | 72 grams | 0.5 | |||||
| Ny-Tro PRO-40 Strawberry in Water | 72 grams | 0.5 | |||||
| Ny-Tro PRO-40 Vanilla w/1 Scoop Creatine HSC Lemon in 16 oz. Water | 116 grams | ||||||
| Ny-Tro PRO-40 Vanilla w/1 Scoop VP2 Vanilla in 16 oz. Skim milk | 100.35 grams | 1.4 | |||||
| Ocean Perch, baked | 3 oz., 85 grams | ||||||
| Octopus, raw | 3 oz., 85 grams | ||||||
| Onion rings, Dairy Queen | 1 order | ||||||
| Orange | 1, 131 grams | 1.2 | 0.2 | ||||
| Orange Crush | 12 Fluid Ounces | ||||||
| Orange Juice, unsweetened | 1 cup, 250 ml | ||||||
| Orange Roughy, raw | 3oz., 85 grams | ||||||
| Oysters, raw | 6 med., 84 grams | ||||||
| Oysters, steamed | 3 oz., 85 grams | ||||||
| Papaya | 1, 304 grams | 1.9 | 0.4 | ||||
| Pastrami, turkey | 1 oz., 28 grams | ||||||
| Pea soup, split with ham | 1 cup, 240 grams | 11.1 | |||||
| Peach | 1, 87 grams | 0.6 | 0.1 | ||||
| Peach, canned, heavy syrup | 1/2 cup, 112 grams | ||||||
| Peach, canned, unsweetened | 1 cup, 248 grams | 1.6 | 0.1 | ||||
| Peach, light syrup | 1 cup, 251 grams | 1.1 | 0.1 | ||||
| Peanut Buster parfait, Dairy Queen | |||||||
| Peanut butter, chunky | 1 Tablespoon | ||||||
| Peanut butter, creamy | 1 Tablespoon | ||||||
| Peanut butter, natural | 1 Tablespoon | ||||||
| Peanuts, dry roasted, salted | 39 nuts | ||||||
| Peanuts, w/oil, salted | 39 nuts | ||||||
| Pear | 1, 166 grams | 0.7 | 0.7 | ||||
| Pear, canned in pear juice | 1/2 cup, 112 grams | ||||||
| Peas, dried, boiled | 1/2 cup, 56 grams | ||||||
| Peas, green, cooked | 1/2 cup, 80 grams | 4.3 | 0.2 | ||||
| Pecans | 31 nuts | ||||||
| Pepperoni | 1 slice, 5.5 grams | ||||||
| Pepsi | 12 Fluid Ounces | ||||||
| Perch, baked | 3 oz., 85 grams | ||||||
| Philly beef'n Swiss, Arby's | |||||||
| Pike, baked | 3 oz., 85 grams | ||||||
| Pike, walleye, raw | 3 oz., 85 grams | ||||||
| Pine nuts | 1/4 cup | ||||||
| Pineapple | 1 cup, 155 grams | 0.6 | 0.7 | ||||
| Pineapple Juice, unsweetened | 1 cup, 250 ml | ||||||
| Pinto beans, cooked | 1 cup, 171 grams | 0.9 | |||||
| Pinto, canned | 1 cup, 240 grams | 0.8 | |||||
| Pistachio nuts | 47 nuts | ||||||
| Pizza sub, Subway | 6 inch | ||||||
| Plum | 1, 66 grams | 0.5 | 0.4 | ||||
| Polish Sausage | 1 oz., 28 grams | ||||||
| Pollack | 3 oz., 85 grams | ||||||
| Pop Tart | |||||||
| Poppy seeds | 1 Tablespoon | ||||||
| Pork Bacon | 3 slices, 19 grams | ||||||
| Pork Boneless Ham, canned | 3.5 oz., 100 grams | ||||||
| Pork Canadian Bacon | 2 slices, 57 grams | ||||||
| Pork Leg, roasted | 3.5 oz., 100 grams | ||||||
| Pork Loin Chop | 1 chop, 151 grams | ||||||
| Pork Rump, roasted | 3.5 oz., 100 grams | ||||||
| Pork Sausage | 1 link, 28 grams | ||||||
| Pork Sausage, raw | 1 pattie, 27 grams | ||||||
| Pork Shoulder | 4 oz., 114 grams | ||||||
| Pork Spare Ribs | 4 oz., 114 grams | ||||||
| Pork, smoked | 1 link, 68 grams | ||||||
| Pork/Beef, smoked | 1 link, 68 grams | ||||||
| Potato cakes, Arby's | 1 order | ||||||
| Potato Chips, plain | 1oz., 28 grams | 9.8 | |||||
| Potato French Fries | 1 reg., 74 grams | 2.6 | |||||
| Potato Sebago, peeled, boiled | 1 medium, 112 grams | ||||||
| Potato, broccoli & cheese, Wendy's | |||||||
| Potato, chili & cheese, Wendy's | |||||||
| Potato, instant mashed, Carnation Foods | 1/2 cup, 98 grams | ||||||
| Potato, new, canned, drained | 5 small, 168 grams | ||||||
| Potato, new, unpeeled, boiled | 4 medium, 168 grams | ||||||
| Potato, plain, Wendy's | |||||||
| Potato, red-skinned, baked in oven (no fat) | 1 medium, 112 grams | ||||||
| Potato, red-skinned, mashed | 1/2 cup, 112 grams | ||||||
| Potato, red-skinned, microwaved | 1 medium, 112 grams | ||||||
| Potato, red-skinned, peeled, boiled | 1 medium, 112 grams | ||||||
| Potato, sour cream & chive, Wendy's | |||||||
| Potato, white-skinned, mashed | 1/2 cup, 112 grams | ||||||
| Potato, white-skinned, peeled, boiled | 1 medium, 135 grams | 2.3 | 0.1 | ||||
| Potato, white-skinned, with skin, baked in oven (no fat) | 1 large, 202 grams | 4.7 | 0.2 | ||||
| Potato, white-skinned, with skin, microwaved | 1 medium, 112 grams | ||||||
| Potatoes Desiree, peeled, boiled | 1 medium, 112 grams | ||||||
| Pound Cake | 1 slice, 84 grams | 397.6 | 3.4 | ||||
| Premium saltine crackers | 12 crackers, 33.6 grams | 3.1 | 4.4 | ||||
| Pretzels | 1 oz., 28 grams | 2.6 | |||||
| Prune | 10, 84 grams | 2.2 | 0.4 | ||||
| Pumpernickel bread, whole grain | 2 slices | 2.9 | |||||
| Pumpkin seeds | 2 Tablespoons |