CALORIES IN FOOD |
|
| |
| |
|
Food
Description portion |
Cal |
Calorie Cash | protein
(g) | fat
(g) | fiber |
Beverages | | |
| |
|
Beer Regular .................................
12 fl oz | 146 | 1.5 | 1 | 0 | 0.7 |
Beer Light .....................................
12 fl oz | 99 | 1 | 1 | 0 | 0 |
Sweet Desert Wine.......................... 3.5
fl oz | 158 | 1.5 | Tr |
0 | 0 |
Table Wine...................... 3.5 fl oz |
74 | 0.75 | Tr |
0 | 0 |
Club soda ................................ 12 fl
oz | 0 | 0 | 0 | 0 | 0 |
Cola type ................................. 12
fl oz | 152 | 1.5 | 0 | 0 | 0 |
Diet Cola (aspartane)...................... 12
fl oz | 4 | 0 | Tr |
0 | 0 |
Coffee
Brewed ................... 6 fl oz |
4 | 0 | Tr |
0 | 0 |
30 Espresso .................................. 2
fl oz | 5 | 0 | Tr |
Tr |
0 |
Tea Black
brewed.................................... 6 fl oz |
2 | 0 | 0 | 0 | 0 |
Tea Herb
other than chamomile....... 6 fl oz |
2 | 0 | 0 | 0 | 0 |
Tea Sweetened
with saccharin, lemon flovor………8oz | 5 | 0 | 0 | 0 | 0 |
Dairy Products | |
| |
| |
Cheddar Cut pieces .......................... 1
oz | 114 | 1.25 | 7 | 9 | 0 |
Cheddar Shredded ............................ 1
cup | 455 | 4.5 | 28 | 37 | 0 |
Cottage cheese (4%) Large curd
....................... 1 cup |
233 | 2.25 | 28 | 10 | 0 |
Cottage cheese Low fat (1%)
..................... 1 cup |
164 | 1.75 | 28 | 2 | 0 |
Cream Cheese............................ 1 oz | 99 | 1 | 2 | 10 | 0 |
Cream Cheese
Low fat............................... 1 tbsp | 35 | 0.25 | 2 | 3 | 0 |
Cream Cheese Fat
free............................... 1 tbsp |
15 | 0.25 | 2 | Tr |
0 |
Low
fat, cheddar or colby…….... 1 oz |
49 | 0.5 | 7 | 2 | 0 |
Part
skim milk ................... 1 cup |
340 | 3.5 | 28 | 19 | 0 |
Swiss
.................................... 1 oz |
107 | 1 | 8 | 8 | 0 |
American Cheese Regular
.............................. 1 oz |
106 | 1 | 6 | 9 | 0 |
American Fat free...............................
1 slice | 31 | 0.25 | 5 | Tr |
0 |
Swiss .................................... 1 oz |
95 | 1 | 7 | 7 | 0 |
Half and Half ........................... 1 cup . |
315 | 3.25 | 7 | 28 | 0 |
………………………………….
1 tbsp | 20 | 0.25 | Tr |
2 | 0 |
Light, coffee, or table cream............. 1 cup |
469 | 4.75 | 6 | 46 | 0 |
Whipping Cream, unwhipped
Light ................... 1 cup |
699 | 7 | 5 | 74 | 0 |
... (volume about double when whipped)…..1 tbsp . |
44 | 0.5 | Tr |
5 | 0 |
Whipping Cream, unwhipped
Heavy.................. 1 cup | 821 | 8.25 | 5 | 88 | 0 |
Whipped
topping (pressurized) ...................... 1 cup |
154 | 1.5 | 2 | 13 | 0 |
Sour Cream,
Regular .................................... 1 cup . |
493 | 5 | 7 | 48 | 0 |
Sour Cream, Reduced fat
............................. 1 tbsp |
20 | 0.25 | Tr |
2 | 0 |
Sour Cream, Fat free
.................................... 1 tbsp | 12 | 0 | Tr |
0 | 0 |
Frozen yougurt Vanilla
.................................. 1/2 cup. | 114 | 1.25 | 3 | 4 | 0 |
Regular Ice Cream
Chocolate...........................1/2 cu | 143 | 1.5 | 3 | 7 | 0.8 |
regular Ice Cream
Vanilla................................ 1/2 cup. | 133 | 1.25 | 2 | 7 | 0 |
Ice Cream Light (50% reduced fat) vanilla……….1/2
cup | 92 | 1 | 3 | 3 | 0 |
Soft serve, french vanilla..... 1/2 cup. |
185 | 1.75 | 4 | 11 | 0 |
Sherbet, orange ....................... 1/2 cup |
102 | 1 | 1 | 1 | 0 |
Milk Whole (3.3% fat) ................. 1 cup | 150 | 1.5 | 8 | 8 | 0 |
Milk Reduced fat (2%) ................. 1 cup | 121 | 1.25 | 8 | 5 | 0 |
Milk Lowfat (1%) ......................... 1 cup | 102 | 1 | 8 | 3 | 0 |
Milk Nonfat (skim) ....................... 1 cup | 86 | 0.75 | 8 | Tr |
0 |
Milk Buttermilk ............................ 1
cup | 99 | 1 | 8 | 2 | 0 |
Low Fat yogurt (milk solids) Fruit
flavored.......... 8-oz |
231 | 2.25 | 10 | 2 | 0 |
low fat yogurt (milk solids)
Plain..................... 8-oz |
144 | 1.5 | 12 | 4 | 0 |
nonfat yogurt (milk solids) Fruit
flavored............ 8-oz |
213 | 2.25 | 10 | Tr |
0 |
nonfat yogurt(milk solids)
Plain....................... 8-oz |
127 | 1.25 | 13 | Tr |
0 |
Yogurt (no milk solids) plain
........................... 8-oz |
139 | 1.5 | 8 | 7 | 0 |
Yogurt (no milk solids) nonfat milk, low
cal……..8-oz | 98 | 1 | 9 | Tr |
0 |
Eggs | |
| |
| |
Egg Whole raw..................................
1 medium | 66 | 0.75 | 5 | 4 | 0 |
…………………………………. 1 large raw | 75 | 0.75 | 6 | 5 | 0 |
……………………………...1 extra large | 86 | 0.75 | 7 | 6 | 0 |
Egg White
raw.................................... 1 large | 17 | 0.25 | 4 | 0 | 0 |
Fried egg in
margarine........................... 1 large | 92 | 1 | 6 | 7 | 0 |
Hard Boild egg........................... 1 large |
78 | 0.75 | 6 | 5 | 0 |
……………………..1
cup chopped |
211 | 2 | 17 | 14 | 0 |
Egg Poached, with salt................ 1 large |
75 | 0.75 | 6 | 5 | 0 |
Scrambled egg in margarine...... 1 large |
101 | 1 | 7 | 7 | 0 |
Egg
substitute, liquid ................ 1/4 cup | 53 | 0.5 | 8 | 2 | 0 |
Fats and Oils | |
| |
| |
Butter...................................... 1
stick | 813 | 8.25 | 1 | 92 | 0 |
……………………………….
1 tbsp | 102 | 1 | Tr |
12 | 0 |
……………………………………….
1 tbsp | 102 | 1 | Tr |
11 | 0 |
Olive or Peanut
oil...................................... 1 cup |
1909 | 19 | 0 | 216 | 0 |
……………………………………. 1 tbsp | 119 | 1.25 | 0 | 14 | 0 |
Other oil (such as canola,corn,soy)
...................... 1 cup | 1927 | 19.25 | 0 | 218 | 0 |
…………………………………..
1 tbsp | 120 | 1.25 | 0 | 14 | 0 |
Fish and Shellfish | | |
| |
|
Clam Raw, meat only ....................... 3 oz | 63 | 0.75 | 11 | 1 | 0 |
Clams Canned, drained solids ........... 3 oz | 126 | 1.25 | 22 | 2 | 0 |
……………………………………….1
cup | 237 | 2.25 | 41 | 3 | 0 |
Cod Baked or broiled ..................... 3 oz | 89 | 1 | 20 | 1 | 0 |
Canned,
solids and liquid ....... 3 oz |
89 | 1 | 19 | 1 | 0 |
Crab Alaska King
Steamed................................ 1 leg |
130 | 1.25 | 26 | 2 | 0 |
…………………………………………….3
oz | 82 | 0.75 | 16 | 1 | 0 |
Crab Imitation, from surimi ......... 3 oz |
87 | 0.75 | 10 | 1 | 0 |
Blue crab
Steamed................................ 3 oz | 87 | 0.75 | 17 | 2 | 0 |
Blue crab Canned crabmeat ................. 1 cup | 134 | 1.25 | 28 | 2 | 0 |
Crab Cake with egg and onion fried in margarine
... 1 cake | 93 | 1 | 12 | 5 | 0 |
Flounder or sole baked or broiled
.......................... 3 oz |
99 | 1 | 21 | 1 | 0 |
Haddock,
baked or broiled........ 3 oz |
95 | 1 | 21 | 1 | 0 |
Halibut,
baked or broiled .......... 3 oz |
119 | 1.25 | 23 | 2 | 0 |
Herring, pickled ........................ 3 oz | 223 | 2.25 | 12 | 15 | 0 |
Lobster, steamed ....................... 3 oz | 83 | 0.75 | 17 | 1 | 0 |
Ocean perch, baked or
broiled.............................. 3 oz |
103 | 1 | 20 | 2 | 0 |
Oyster Raw, meat only ....................... 1
cup | 169 | 1.75 | 17 | 6 | 0 |
Oyster 6 medium | 57 | 0.5 | 6 | 2 | 0 |
Pollock,
baked or broiled.......... 3 oz |
96 | 1 | 20 | 1 | 0 |
Rockfish, baked or broiled........ 3 oz |
103 | 1 | 20 | 2 | 0 |
Roughy, orange, baked or broiled
................... 3 oz |
76 | 0.75 | 16 | 1 | 0 |
Salmon Baked or broiled (red) ............ 3 oz | 184 | 1.75 | 23 | 9 | 0 |
Salmon Canned (pink) solids and liquid …... 3 oz | 118 | 1.25 | 17 | 5 | 0 |
Smoked (chinook)
.................. 3 oz |
99 | 1 | 16 | 4 | 0 |
Sardines in oil (drained) ................... 3
oz | 177 | 1.75 | 21 | 10 | 0 |
Shrimp canned, drained solids ........... 3 oz | 102 | 1 | 20 | 2 | 0 |
Swordfish,
baked or broiled...... 3 oz |
132 | 1.25 | 22 | 4 | 0 |
Trout,
baked or broiled ............. 3 oz |
144 | 1.5 | 21 | 6 | 0 |
Tuna Baked or broiled ..................... 3 oz | 118 | 1.25 | 25 | 1 | 0 |
Tuna canned in oil pack,drained,
chunk light ........... 3 oz |
168 | 1.75 | 25 | 7 | 0 |
Tuna
water pack, chunk light....... 3 oz |
99 | 1 | 22 | 1 | 0 |
Tuna
Water pack, solid white ....... 3 oz |
109 | 1 | 20 | 3 | 0 |
Tuna salad (made with
mayo)....................... 1 cup |
383 | 3.75 | 33 | 19 | 0 |
Fruits and Fruit Juices | | |
| |
|
Apple raw unpeeled (3 per lb)
2 3/4"................ 1 apple |
81 | 0.75 | Tr |
Tr |
3.7 |
Apple peeled, sliced ....................... 1
cup | 63 | 0.75 | Tr |
Tr |
2.1 |
Apple
juice, bottled or canned……….. 1 cup |
117 | 1.25 | Tr |
Tr |
0.2 |
Applesauce Sweetened
............................... 1 cup |
194 | 2 | Tr |
Tr |
3.1 |
Applesauce
Unsweetened........................... 1 cup |
105 | 1 | Tr |
Tr |
2.9 |
Apricots Raw no pits (12 per lb with pits)
.......... 1 apricot |
17 | 0.25 | Tr |
Tr |
0.8 |
Apricots canned in heavy syrup ................
1 cup | 214 | 2.25 | 1 | Tr |
4.1 |
………….in Juice pack.............................
1 cup | 117 | 1.25 | 2 | Tr |
3.9 |
Apricot nectar ………………................. 1 cup | 141 | 1.5 | 1 | Tr |
1.5 |
Asian pear, raw 2 1/4" high x 2 1/2"
dia................ 1 pear |
51 | 0.5 | 1 | Tr |
4.4 |
……….. 3 3/8" high x 3" dia ................... 1
pear | 116 | 1.25 | 1 | 1 | 9.9 |
Avocado (no skin or seed) California (1/5
whole).... 1 oz |
50 | 0.5 | 1 | 5 | 1.4 |
Avocado (no skin or seed)
Florida (1/10 whole) ....... 1 oz |
32 | 0.25 | Tr |
3 | 1.5 |
Banana Whole, medium (7" to 7 7/8"long)....... 1
banana | 109 | 1 | 1 | 1 | 2.8 |
Banana Sliced
...................................... 1 cup | 138 | 1.5 | 2 | 1 | 3.6 |
Blackberries, raw ...................... 1 cup | 75 | 0.75 | 1 | 1 | 7.6 |
Blueberries Raw
...................................... 1 cup |
81 | 0.75 | 1 | 1 | 3.9 |
Blueberries Frozen, sweetened, thawed .... 1 cup | 186 | 1.75 | 1 | Tr |
4.8 |
Carambola
(starfruit) Whole (3 5/8" long)............... 1 fruit | 30 | 0.25 | Tr |
Tr |
2.5 |
……………………..Sliced
...................................... 1 cup | 36 | 0.25 | 1 | Tr |
2.9 |
Cherries, sour, pitted, canned in water
................ 1 cup |
88 | 1 | 2 | Tr |
2.7 |
Cherries sweet raw
................................. 10 cherries | 49 | 0.5 | 1 | Tr |
1.6 |
Cherry pie filling, canned ......... 1/5 of
21-oz can |
85 | 0.75 | Tr |
Tr |
0.4 |
Cranberries, dried, sweetened…1/4 cup |
92 | 1 | Tr |
Tr |
2.5 |
Cranberry sauce (1/8 of
can)................................. 1 slice |
86 | 0.75 | Tr |
Tr |
0.6 |
Dates, without pits Chopped
............................. 1 cup | 490 | 5 | 4 | 1 | 13.4 |
Figs, dried.................................. 2
figs | 97 | 1 | 1 | Tr |
4.6 |
Fruit cocktail, canned in heavy syrup
................... 1 cup |
181 | 1.75 | 1 | Tr |
2.5 |
Fruit cocktail, canned
in juice pack .......................... 1 cup | 109 | 1 | 1 | Tr |
2.4 |
Grapefruit (3 3/4" dia)
............ 1/2 grapefruit |
37 | 0.25 | 1 | Tr |
1.4 |
Grapefruit canned in light syrup
......................... 1 cup |
152 | 1.5 | 1 | Tr |
1 |
Grapefruit juice Raw Pink
or White.......................... 1 cup |
96 | 1 | 1 | Tr |
0.2 |
Grapefruit juice canned Unsweetened
............... 1 cup |
94 | 1 | 1 | Tr |
0.2 |
Grapefruit juice concentrate Undiluted..........
6-fl-oz can |
302 | 3 | 4 | Tr |
0.8 |
Grapefruit juice diluted 3x by
volume...................... 1 cup |
101 | 1 | 1 | Tr |
0.2 |
Grapes, seedless, raw ................ 10 grapes | 36 | 0.25 | Tr |
Tr |
0.5 |
Grape juice Canned or bottled
................... 1 cup | 154 | 1.5 | 1 | Tr |
0.3 |
Grape Juice concentrate
Undiluted................ 6-fl-oz can |
387 | 3.75 | 1 | 1 | 0.6 |
Diluted with 3 parts water by volume
....................... 1 cup |
128 | 1.25 | Tr |
Tr |
0.3 |
Kiwi fruit (about 5 per lb with skin) .... 1
medium | 46 | 0.5 | 1 | Tr |
2.6 |
Lemons or Lime no peel (2 1/8" dia with
p........ 1 fruit | 17 | 0.25 | 1 | Tr |
1.6 |
Lemon or Lime juice Raw ….... juice of 1 fruit(2
1/8") | 12 | 0 | Tr |
0 | 0.2 |
Lemon or Lime juice canned or bottled unsweet
..... 1 cup | 51 | 0.5 | 1 | 1 | 1 |
Mango
Whole...................................... 1 mango | 135 | 1.25 | 1 | 1 | 3.7 |
Mango Sliced
...................................... 1 cup |
107 | 1 | 1 | Tr |
3 |
Cantaloupe (5")
Wedge................................... 1/8 melon | 24 | 0.25 | 1 | Tr |
0.6 |
Cantaloupe
Cubes.................................... 1 cup | 56 | 0.5 | 1 | Tr |
1.3 |
Honeydew Wedge
(6-7").............................. 1/8 melon |
56 | 0.5 | 1 | Tr |
1 |
Honeydew diced ............................... 1
cup | 60 | 0.5 | 1 | Tr |
1 |
Frozen sweetened mixed
fruit........................ 1 cup | 245 | 2.5 | 4 | Tr |
4.8 |
326 Nectarines, raw (2 1/8" dia)......... 1
nectarine |
67 | 0.75 | 1 | 1 | 2.2 |
Orange (2 5/8" dia) ................. 1 orange |
62 | 0.5 | 1 | Tr |
3.1 |
Orange Sections without membranes
..................... 1 cup |
85 | 0.75 | 2 | Tr |
4.3 |
Orange juice Raw, all varieties
.................... 1 cup |
112 | 1 | 2 | Tr |
0.5 |
Orange juice Canned, unsweetened ............. 1
cup | 105 | 1 | 1 | Tr |
0.5 |
Orange juice Chilled (refrigerator case) ......
1 cup | 110 | 1 | 2 | 1 | 0.5 |
frozen Orange juice concentrate Undiluted.....
6-fl-oz can | 339 | 3.5 | 5 | Tr |
1.7 |
Orange juice diluted @ 3 x
water.................... 1 cup | 112 | 1 | 2 | Tr |
0.5 |
Papaya 1/2" cubes
................................. 1 cup |
55 | 0.5 | 1 | Tr |
2.5 |
Papaya Whole (5 1/8" long x 3" dia)..... 1 papaya |
119 | 1.25 | 2 | Tr |
5.5 |
Peach 2 1/2"(about 4 per lb) ............... 1
peach | 42 | 0.5 | 1 | Tr |
2 |
Peaches in Heavy syrup pack................. 1
cup | 194 | 2 | 1 | Tr |
3.4 |
Peaches canned in Juice
pack............................. 1 cup |
109 | 1 | 2 | Tr |
3.2 |
………………………………………... 1 half peach | 43 | 0.5 | 1 | Tr |
1.3 |
Peaches Dried, sulfured........................
3 halves | 93 | 1 | 1 | Tr |
3.2 |
Peaches frozen
sweetened................................ 1 cup | 235 | 2.25 | 2 | Tr |
4.5 |
Pear raw with skin 2 1/2" dia
................................ 1 pear |
98 | 1 | 1 | 1 | 4 |
Pear canned in Heavy syrup pack.................
1 cup | 197 | 2 | 1 | Tr |
4.3 |
Pear canned in Juice
pack............................. 1 cup |
124 | 1.25 | 1 | Tr |
4 |
………………………………………………….. 1 half pear | 38 | 0.5 | Tr |
Tr |
1.2 |
Pineapple Raw,
diced............................... 1 cup |
76 | 0.75 | 1 | 1 | 1.9 |
Pineapple chunks canned in heavy syrup
............. 1 cup |
198 | 2 | 1 | Tr |
2 |
Pineapple chunks canned in
juice.......................... 1 cup |
149 | 1.5 | 1 | Tr |
2 |
Pineapple Slice canned in juice (3" dia)
............... 1 slice | 28 | 0.25 | Tr |
Tr |
0.4 |
Pineapple juice unsweetened canned
.................. 1 cup |
140 | 1.5 | 1 | Tr |
0.5 |
Plantain Raw
...................................... 1 medium |
218 | 2.25 | 2 | 1 | 4.1 |
Plantain Cooked, slices.........................
1 cup | 179 | 1.75 | 1 | Tr |
3.5 |
Plum Raw (2 1/8" dia) ........................ 1
plum | 36 | 0.25 | 1 | Tr |
1 |
Plum canned in Heavy syrup pack.................
1 cup | 230 | 2.25 | 1 | Tr |
2.6 |
Plum canned in Juice
pack............................. 1 cup |
146 | 1.5 | 1 | Tr |
2.5 |
………………………………………………….
1 plum | 27 | 0.25 | Tr |
Tr |
0.5 |
Prunes dried Uncooked
................................ 5 prunes |
100 | 1 | 1 | Tr |
3 |
Prune juice, canned or
bottled .. 1 cup |
182 | 1.75 | 2 | Tr |
2.6 |
Raisins, not packed ...................... 1 cup | 435 | 4.25 | 5 | 1 | 5.8 |
Raisin Packet, 1/2 oz (1 1/2 tbsp) .......... 1
packet | 42 | 0.5 | Tr |
Tr |
0.6 |
Raspberries Raw
...................................... 1 cup |
60 | 0.5 | 1 | 1 | 8.4 |
Raspberries Frozen, sweetened, thawed .... 1 cup | 258 | 2.5 | 2 | Tr |
11 |
Rhubarb frozen cooked with sugar
.......................... 1 cup |
278 | 2.75 | 1 | Tr |
4.8 |
Strawberry raw Large (1 1/8"
dia).................. 1 strawberry |
5 | 0 | Tr |
Tr |
0.4 |
Strawberry
Sliced.................................... 1 cup |
50 | 0.5 | 1 | 1 | 3.8 |
Strawberries frozen
sweetened.............................. 1 cup |
245 | 2.5 | 1 | Tr |
4.8 |
Tangerine raw (2 3/8" dia)
........................... 1 tangerine | 37 | 0.25 | 1 | Tr |
1.9 |
Tangerine canned (mandarin oranges) light syrup..1 cup | 154 | 1.5 | 1 | Tr |
1.8 |
Tangerine juice sweetened
............................. 1 cup |
125 | 1.25 | 1 | Tr |
0.5 |
Watermelon raw (15" x 7 1/2") ............ 1
wedge (1/16 th) | 92 | 1 | 2 | 1 | 1.4 |
Watermelon Diced
...................................... 1 cup |
49 | 0.5 | 1 | 1 | 0.8 |
Grain Products | |
| |
| |
Bagel Plain
...................................... 3 1/2" bagel | 195 | 2 | 7 | 1 | 1.6 |
……………………………………………..
4" bagel | 245 | 2.5 | 9 | 1 | 2 |
Bagel Egg
...................................... 3 1/2" bagel | 197 | 2 | 8 | 1 | 1.6 |
Banana bread recipe prepared with margarine .. 1
slice | 196 | 2 | 3 | 6 | 0.7 |
Barley pearled Uncooked
................................ 1 cup |
704 | 7 | 20 | 2 | 31.2 |
Barley pearled Cooked
.................................... 1 cup | 193 | 2 | 4 | 1 | 6 |
Biscuits made with 2% milk
........................ 2 1/2" biscuit | 212 | 2 | 4 | 10 | 0.9 |
…………………………………………………….
4" biscuit |
358 | 3.5 | 7 | 16 | 1.5 |
Biscuit from refrigerated dough Regular ..... 2
1/2" biscuit | 93 | 1 | 2 | 4 | 0.4 |
………………………. Lower fat ................... 2 1/4"
biscuit | 63 | 0.75 | 2 | 1 | 0.4 |
Bread Cracked wheat ........................ 1
slice | 65 | 0.75 | 2 | 1 | 1.4 |
Egg bread (challah) ................ 1/2" slice | 115 | 1.25 | 4 | 2 | 0.9 |
French,vienna,or sourdough bread
................... 1/2" slice |
69 | 0.75 | 2 | 1 | 0.8 |
Indian
fry (navajo) bread........ 5" bread |
296 | 3 | 6 | 9 | 1.6 |
…………………………………... 10 1/2" bread | 526 | 5.25 | 11 | 15 | 2.9 |
Italian Bread
...................................... 1 slice |
54 | 0.5 | 2 | 1 | 0.5 |
Mixed grain bread
............................. 1 slice |
65 | 0.75 | 3 | 1 | 1.7 |
Oatmeal Bread
............................. 1 slice |
73 | 0.75 | 2 | 1 | 1.1 |
Pita Bread
...................................... 4" pita |
77 | 0.75 | 3 | Tr |
0.6 |
………………………………………..6 1/2" pita | 165 | 1.75 | 5 | 1 | 1.3 |
Pumpernickel Bread
............................. 1 slice |
80 | 0.75 | 3 | 1 | 2.1 |
Raisin Bread ............................ 1 slice | 71 | 0.75 | 2 | 1 | 1.1 |
Rye Bread .............................
1 slice | 83 | 0.75 | 3 | 1 | 1.9 |
Rye Bread, reduced calorie............... 1 slice | 47 | 0.5 | 2 | 1 | 2.8 |
Wheat Bread
............................. 1 slice |
65 | 0.75 | 2 | 1 | 1.1 |
Wheat
bread, reduced calorie........... 1 slice |
46 | 0.5 | 2 | 1 | 2.8 |
White Bread ............................. 1 slice | 67 | 0.75 | 2 | 1 | 0.6 |
Soft
bread crumbs .......................... 1 cup |
120 | 1.25 | 4 | 2 | 1 |
White Bread, reduced calorie ........... 1 slice | 48 | 0.5 | 2 | 1 | 2.2 |
Whole Wheat Bread
................................ 1 slice |
69 | 0.75 | 3 | 1 | 1.9 |
………………………………………………..
1 oz | 112 | 1 | 4 | 2 | 0.7 |
Bread Crumbs Seasoned, unenriched .............
1 cup | 440 | 4.5 | 17 | 3 | 5 |
Bread stuffing prepared from dry mix
.................... 1/2 cup | 178 | 1.75 | 3 | 9 | 2.9 |
Breakfast bar with fruit filling, fat free
...... 1 bar | 121 | 1.25 | 2 | Tr |
0.8 |
Grits cooked .............................. 1 cup | 145 | 1.5 | 3 | Tr |
0.5 |
Grits Instant, plain...................... 1
packet | 89 | 1 | 2 | Tr |
1.2 |
Cream of Wheat Regular
.............................. 1 cup |
133 | 1.25 | 4 | 1 | 1.8 |
Cream of Wheat Mix’n Eat, plain ................
1 packet | 102 | 1 | 3 | Tr |
0.4 |
Oatmeal
plain, nonfortified ........ 1 cup |
145 | 1.5 | 6 | 2 | 4 |
Oatmeal Instant, fortified, plain ...... 1 packet | 104 | 1 | 4 | 2 | 3 |
Quaker instant Apples and cinnamon ..... 1 packet | 125 | 1.25 | 3 | 1 | 2.5 |
Quaker instant Maple and brown sugar .. 1 packet | 153 | 1.5 | 4 | 2 | 2.6 |
Bulgur Cooked
.................................... 1 cup |
151 | 1.5 | 6 | Tr |
8.2 |
Cornbread (3 3/4" x 2 1/2" x
3/4")................ 1 piece | 188 | 2 | 4 | 6 | 1.4 |
Cornbread @
2% milk (2 1/2" x 2 1/2" x 1 1/2") ...1 piece |
173 | 1.75 | 4 | 5 | 1.9 |
Cornmeal Whole grain
............................ 1 cup |
442 | 4.5 | 10 | 4 | 8.9 |
Cornmeal Self rising degermed enriched
................ 1 cup |
490 | 5 | 12 | 2 | 9.8 |
Cornstarch ................................. 1
tbsp | 30 | 0.25 | Tr |
Tr |
0.1 |
Couscous Cooked
.................................... 1 cup |
176 | 1.75 | 6 | Tr |
2.2 |
Macaroni (elbows) cooked
.................................. 1 cup |
197 | 2 | 7 | 1 | 1.8 |
Noodles,
chow mein, canned .... 1 cup |
237 | 2.25 | 4 | 14 | 1.8 |
Noodles (egg noodles) cooked
Regular ............. 1 cup |
213 | 2.25 | 8 | 2 | 1.8 |
Noodles (egg noodles) cooked
Spinach................ 1 cup |
211 | 2 | 8 | 3 | 3.7 |
Oat bran Uncooked
................................ 1 cup |
231 | 2.25 | 16 | 7 | 14.5 |
Oat bran Cooked
.................................... 1 cup |
88 | 1 | 7 | 2 | 5.7 |
Popcorn |
| |
| |
|
.. Air
popped, unsalted .............. 1 cup |
31 | 0.25 | 1 | Tr |
1.2 |
.. Oil
popped, salted................... 1 cup |
55 | 0.5 | 1 | 3 | 1.1 |
.. Caramel
coated With peanuts ........................ 1 cup |
168 | 1.75 | 3 | 3 | 1.6 |
.. Caramel
coated Without peanuts ................... 1 cup |
152 | 1.5 | 1 | 5 | 1.8 |
.. Cheese
flavor .......................... 1 cup |
58 | 0.5 | 1 | 4 | 1.1 |
Rice |
| |
| |
|
.. Brown, long grain, cooked
..... 1 cup |
216 | 2.25 | 5 | 2 | 3.5 |
.. White,
long grain, enriched Raw .......................... 1 cup | 675 | 6.75 | 13 | 1 | 2.4 |
.. White,
long grain, enriched Cooked....................... 1 cup | 205 | 2 | 4 | Tr |
0.6 |
.. White,
long grain, enriched Instant, prepared ...... 1 cup |
162 | 1.5 | 3 | Tr |
1 |
.. Parboiled
Raw .................................... 1 cup |
686 | 6.75 | 13 | 1 | 3.1 |
.. Parboiled
Cooked............................... 1 cup |
200 | 2 | 4 | Tr |
0.7 |
.. Parboiled
Wild, cooked........................... 1 cup |
166 | 1.75 | 7 | 1 | 3 |
Rolls Dinner
..................................... 1 roll |
84 | 0.75 | 2 | 2 | 0.8 |
Rolls Hamburger or hotdog ............. 1 roll | 123 | 1.25 | 4 | 2 | 1.2 |
Rolls Hard, kaiser.............................
1 roll | 167 | 1.75 | 6 | 2 | 1.3 |
Spaghetti, cooked Enriched
.................................. 1 cup |
197 | 2 | 7 | 1 | 2.4 |
Spaghetti, cooked Whole wheat
........................... 1 cup |
174 | 1.75 | 1 | 0 | 6.3 |
Wheat flours All purpose, Sifted,
spooned................ 1 cup |
419 | 4.25 | 12 | 1 | 3.1 |
Bread flours, enriched....................... 1
cup | 495 | 5 | 16 | 2 | 3.3 |
Whole
wheat from hard wheats, .... 1 cup |
407 | 4 | 16 | 2 | 14.6 |
| |
|
|
|
|
Almonds Sliced
...................................... 1 cup |
549 | 5.5 | 20 | 48 | 11.2 |
Almonds
Whole...................................... 1 oz (24 nuts) | 164 | 1.75 | 6 | 14 | 3.3 |
Beans, dry cooked, Black
.................................... 1 cup |
227 | 2.25 | 15 | 1 | 15 |
Beans, dry cooked, Great Northern
..................... 1 cup |
209 | 2 | 15 | 1 | 12.4 |
Beans, dry cooked, Kidney, red
........................... 1 cup |
225 | 2.25 | 15 | 1 | 13.1 |
Beans, dry cooked, Lima, large
........................... 1 cup |
216 | 2.25 | 15 | 1 | 13.2 |
Beans, dry cooked, Pea (navy)
............................ 1 cup |
258 | 2.5 | 16 | 1 | 11.6 |
Beans, dry cooked, Pinto
..................................... 1 cup |
234 | 2.25 | 14 | 1 | 14.7 |
Baked beans Plain or vegetarian ............ 1
cup | 236 | 2.25 | 12 | 1 | 12.7 |
Baked beans With frankfurters............... 1
cup | 368 | 3.75 | 17 | 17 | 17.9 |
Baked beans With pork in tomato sauce .........
1 cup | 248 | 2.5 | 13 | 3 | 12.1 |
Baked beans With pork in sweet sauce ... 1 cup | 281 | 2.75 | 13 | 4 | 13.2 |
Baked beans Kidney, red
........................... 1 cup |
218 | 2.25 | 13 | 1 | 16.4 |
Baked beans Lima, large
........................... 1 cup |
190 | 2 | 12 | Tr |
11.6 |
Baked beans White
.................................... 1 cup |
307 | 3 | 19 | 1 | 12.6 |
Black eyed peas Cooked
.................................... 1 cup |
200 | 2 | 13 | 1 | 11.2 |
Black eyed peas Canned, solids and liquid
....... 1 cup |
185 | 1.75 | 11 | 1 | 7.9 |
Brazil nuts, shelled.................... 1 oz
(6-8 nuts) |
186 | 1.75 | 4 | 19 | 1.5 |
Carob flour ................................ 1
cup | 229 | 2.25 | 5 | 1 | 41 |
Cashews Dry roasted
............................. 1 oz |
163 | 1.75 | 4 | 13 | 0.9 |
Cashews Oil
roasted............................... 1 cup |
749 | 7.5 | 21 | 63 | 4.9 |
Cashews
………………………………….1 oz (18 nuts) |
163 | 1.75 | 5 | 14 | 1.1 |
Chestmuts, european roasted shelled ....... 1 cup | 350 | 3.5 | 5 | 3 | 7.3 |
Chickpeas, dry Cooked
.................................... 1 cup | 269 | 2.75 | 15 | 4 | 12.5 |
Chickpeas, dry Canned, solids and liquid .......
1 cup | 286 | 2.75 | 12 | 3 | 10.6 |
Coconut raw Piece, about 2" x 2" x Z\x" .... 1
piece | 159 | 1.5 | 1 | 15 | 4.1 |
Coconut raw Shredded, not packed........... 1 cup | 283 | 2.75 | 3 | 27 | 7.2 |
Coconut raw Dried, sweetened, shredded ... 1 cup | 466 | 4.75 | 3 | 33 | 4.2 |
Hazelnuts
(filberts), chopped.... 1 cup |
722 | 7.25 | 17 | 70 | 11.2 |
…………………………………….
1 oz | 178 | 1.75 | 4 | 17 | 2.7 |
Hummus,
commercial............... 1 tbsp |
23 | 0.25 | 1 | 1 | 0.8 |
Lentils,
dry, cooked................... 1 cup |
230 | 2.25 | 18 | 1 | 15.6 |
Macadamia
nuts, dry roasted,salted .................... 1 cup |
959 | 9.5 | 10 | 102 | 10.7 |
……………………….1 oz (10-12 nuts) | 203 | 2 | 2 | 22 | 2.3 |
Mixed nuts, with peanuts Dry roasted
............... 1 oz |
168 | 1.75 | 5 | 15 | 2.6 |
Peanuts Dry Roasted Salted......................
1 oz (about 28) |
166 | 1.75 | 7 | 14 | 2.3 |
Peanuts Oil roasted, salted................... 1
cup | 837 | 8.25 | 38 | 71 | 13.2 |
Peanuts……………………………….
1 oz | 165 | 1.75 | 7 | 14 | 2.6 |
Peanut butter Smooth style
........................ 1 tbsp |
95 | 1 | 4 | 8 | 0.9 |
Peanut butter Chunk style
.......................... 1 tbsp |
94 | 1 | 4 | 8 | 1.1 |
Peanut butter Reduced fat, smooth...............
1 tbsp | 94 | 1 | 5 | 6 | 16.3 |
Peas,
split, dry, cooked ............. 1 cup |
231 | 2.25 | 16 | 1 | 16.3 |
Pecans,
halves......................... 1 cup |
746 | 7.5 | 10 | 78 | 10.4 |
……………………………………... 1 oz (20 halves) | 196 | 2 | 3 | 20 | 2.7 |
Pine
nuts (pignolia), shelled ..... 1 oz |
160 | 1.5 | 7 | 14 | 1.3 |
Pistachio nuts, dry roast,with salt, shelled ...
1 oz (47 nuts) |
161 | 1.5 | 6 | 13 | 2.9 |
Pumpkin and squash kernels.roasted, seeds) ....1
oz | 148 | 1.5 | 9 | 12 | 1.1 |
Refried
beans, canned ............... 1 cup |
237 | 2.25 | 14 | 3 | 13.4 |
Sesame seeds............................. 1 tbsp | 47 | 0.5 | 2 | 4 | 0.9 |
Soybeans, dry, cooked............... 1 cup . |
298 | 3 | 29 | 15 | 10.3 |
Miso (soy)......................................
1 cup | 567 | 5.75 | 32 | 17 | 14.9 |
Soy milk.................................. 1 cup | 81 | 0.75 | 7 | 5 | 3.2 |
Tofu Firm ......................................
1/4 block |
62 | 0.5 | 7 | 4 | 0.3 |
Tofu Soft, piece 2 1/2" x 2 3/4" x
1"................ 1 piece |
73 | 0.75 | 8 | 4 | 0.2 |
Sunflower seed kernels,
dryroasted.................1/4cup | 186 | 1.75 | 6 | 16 | 2.9 |
……………………………………………………..1
oz | 165 | 1.75 | 5 | 14 | 2.6 |
Tahini ...................................... 1
tbsp | 89 | 1 | 3 | 8 | 1.4 |
Walnuts, English ....................... 1 cup,
chopped | 785 | 7.75 | 18 | 78 | 8 |
…………………………………...1 oz (14 halves) | 185 | 1.75 | 4 | 18 | 1.9 |
Meat and Meat Products | | |
| |
|
Beef,
cooked | | | |
| |
.. Fatty
cut (pot roasted or simmered) Lean and fat.... 3 oz |
293 | 3 | 23 | 22 | 0 |
.. Lean
only (pot roasted or simmered)........................ 3 oz | 213 | 2.25 | 26 | 11 | 0 |
.. Lean
cut(bottom round) simmered Lean and fat.... 3 oz |
234 | 2.25 | 24 | 14 | 0 |
.. Lean
cut(bottom round) simmered Lean only......... 3 oz |
178 | 1.75 | 27 | 7 | 0 |
.. Ground
beef, broiled 83% lean............................... 3 oz | 218 | 2.25 | 22 | 14 | 0 |
.. Ground
beef, broiled 73% lean............................... 3 oz | 246 | 2.5 | 20 | 18 | 0 |
.. Liver,
fried2C\," x C\," ........................... 3 oz |
184 | 1.75 | 23 | 7 | 0 |
.. Fatty
Roast (rib) oven cooked Lean and fat............. 3 oz |
304 | 3 | 19 | 25 | 0 |
.. Fatty
Roast (rib)oven cooked Lean only................... 3 oz . | 195 | 2 | 23 | 11 | 0 |
.. Lean
Roast eye of round) oven cooked Lean only... 3 oz |
143 | 1.5 | 25 | 4 | 0 |
.. Sirloin
Steak broiled Lean and fat....................... 3 oz |
219 | 2.25 | 24 | 13 | 0 |
.. Sirloin
Steak broiled Lean only........................... 3 oz |
166 | 1.75 | 26 | 6 | 0 |
..
Beef, canned, corned................. 3 oz |
213 | 2.25 | 23 | 13 | 0 |
.. Beef,
dried, chipped .................. 1 oz |
47 | 0.5 | 8 | 1 | 0 |
Lamb
Cooked | | | |
| |
.. Chops
braised Lean and fat....................... 3 oz |
294 | 3 | 26 | 20 | 0 |
.. Chops
braised Lean only........................... 3 oz |
237 | 2.25 | 30 | 12 | 0 |
.. Loin,
broiled Lean and fat....................... 3 oz |
269 | 2.75 | 21 | 20 | 0 |
.. Loin,
broiled Lean only........................... 3 oz |
184 | 1.75 | 25 | 8 | 0 |
.. Leg,
roasted Lean and fat.......................... 3 oz |
219 | 2.25 | 22 | 14 | 0 |
.. Leg,
roasted Lean only.............................. 3 oz |
162 | 1.5 | 24 | 7 | 0 |
.. Rib
Lean and fat.......................... 3 oz |
305 | 3 | 18 | 25 | 0 |
.. Rib
Lean only.............................. 3 oz |
197 | 2 | 22 | 11 | 0 |
Pork | |
| |
| |
.. Bacon
Regular ................................. 3 medium slices | 109 | 1 | 6 | 9 | 0 |
.. Bacon
Canadian style (6 slices per 6-oz pkg)...2 slices | 86 | 0.75 | 11 | 4 | 0 |
.. Ham,
light cure, roasted Lean and fat...................... 3 oz | 207 | 2 | 18 | 14 | 0 |
.. Ham,
light cure, roasted Lean only........................... 3 oz | 133 | 1.25 | 21 | 5 | 0 |
.. Ham, canned,
roasted……………………...... 3 oz |
142 | 1.5 | 18 | 7 | 0 |
.. Pork
chop (broiled)Lean and fat....................... 3 oz |
204 | 2 | 24 | 11 | 0 |
.. Pork
chop (fried) Lean and fat....................... 3 oz | 235 | 2.25 | 25 | 14 | 0 |
.. Pork
chop (fried) Lean only........................... 3 oz |
197 | 2 | 27 | 9 | |
.. Ham
(roasted) Lean and fat.......................... 3 oz |
232 | 2.25 | 23 | 15 | 0 |
.. Ham
(roasted) Lean only.............................. 3 oz |
179 | 1.75 | 25 | 8 | 0 |
.. Rib
roast Lean and fat.......................... 3 oz |
217 | 2.25 | 23 | 13 | 0 |
.. Rib
roast Lean only.............................. 3 oz |
190 | 2 | 24 | 9 | 0 |
.. Ribs
Backribs, roasted.................. 3 oz |
315 | 3.25 | 21 | 25 | 0 |
.. Ribs
Country style, braised.......... 3 oz |
252 | 2.5 | 20 | 18 | 0 |
.. Ribs
Spareribs, braised................. 3 oz | 337 | 3.25 | 25 | 26 | 0 |
.. Shoulder
cut Lean and fat.......................... 3 oz |
280 | 2.75 | 24 | 20 | 0 |
.. Shoulder
cut Lean
only.............................. 3 oz | 211 | 2 | 27 | 10 | 0 |
Sausages and luncheon meats | | |
| |
|
.. Bologna,
beef and pork (8 per 8-oz pkg) ....2 slices | 180 | 1.75 | 7 | 16 | 0 |
.. Braunschweiger
(6 slices per6-oz pkg)............ 2 slices | 205 | 2 | 8 | 18 | 0 |
.. Canned,
lunch meat(7 slices per 7-oz can).... 2 slices | 172 | 1.75 | 7 | 15 | 0 |
.. Pork
with ham (12 slices per12-oz can) ............ 2 slices | 188 | 2 | 8 | 17 | 0 |
.. Pork
and chicken (12 slicesper 12-oz can) ....... 2 slices | 117 | 1.25 | 9 | 8 | 0 |
.. Cooked
ham (1 oz) Regular ................................. 2 slices |
104 | 1 | 10 | 6 | 0 |
.. Cooked
ham (1 oz) Extra lean ............................. 2 slices |
75 | 0.75 | 11 | 3 | 0 |
.. Frankfurter
(1.6 oz) Beef and pork....................... 1 frank |
144 | 1.5 | 5 | 13 | 0 |
.. Frankfurter
(1.6 oz) Beef ...................................... 1 frank | 142 | 1.5 | 5 | 5 | 0 |
.. Pork
sausage cooked Link (4" x 7/8" raw) .......... 2 links | 96 | 1 | 5 | 8 | 0 |
.. Pork
sausage cooked Patty (3 7/8" x 1/4" raw) ... 1 patty | 100 | 1 | 5 | 8 | 0 |
.. Salami,
beef and pork (1 oz) cooked type.......... 2 slices | 143 | 1.5 | 8 | 11 | 0 |
.. Salami,
beef and pork (3 1/8" x 1/16") dry type .. 2 slices | 84 | 0.75 | 5 | 7 | 0 |
.. Vienna
sausage (7 per 4-oz can) ................. 1 sausage |
45 | 0.5 | 2 | 4 | 0 |
Veal Cutlet lean and fat cooked
........................... 3 oz |
179 | 1.75 | 31 | 5 | 0 |
Veal Rib, roasted, lean and
fat........................ 3 oz |
194 | 2 | 20 | 12 | 0 |
Poultry and Poultry Products | | |
| |
|
Chicken | |
| |
| |
.. Breast
meat only roasted........ 1/2 breast | 142 | 1.5 | 27 | 3 | 0 |
.. Drumstick
meat only roasted ....... 1 drumstick | 76 | 0.75 | 12 | 2 | 0 |
.. Thigh
meat only roasted.................................... 1 thigh | 109 | 1 | 13 | 6 | 0 |
.. Stewed
dark and light meat chopped or diced .... 1 cup |
332 | 3.25 | 43 | 17 | 0 |
.. Chicken
giblets, simmered, chopped ..................... 1 cup |
228 | 2.25 | 37 | 7 | 0 |
.. Chicken
liver, simmered ........... 1 liver | 31 | 0.25 | 5 | 1 | 0 |
.. Chicken
neck, meat only, simmered................. 1 neck |
32 | 0.25 | 4 | 1 | 0 |
Duck, roasted, flesh only .......... 1/2 duck |
444 | 4.5 | 52 | 25 | 0 |
Turkey Roasted Dark
meat............................. 3 oz |
159 | 1.5 | 24 | 6 | 0 |
Turkey Roasted Light meat
............................ 3 oz |
133 | 1.25 | 25 | 3 | 0 |
Turkey Roasted Light and dark meat, chop or
diced.. 1 cup |
238 | 2.5 | 41 | 7 | 0 |
Turkey Ground, cookedPatty, from 4 oz
raw............. 1 patty | 193 | 2 | 22 | 11 | 0 |
Turkey Ground, cooked
Crumbled.............................. 1 cup |
298 | 3 | 35 | 17 | 0 |
Turkey giblets, simmered, chopped
........................... 1 cup |
242 | 2.5 | 39 | 7 | 0 |
Turkey neck, meat only,
simmered.............................. 1 neck |
274 | 2.75 | 41 | 11 | 0 |
Chicken Canned, boneless ................. 5 oz | 234 | 2.25 | 31 | 11 | 0 |
Chicken Frankfurter 1.6 oz
................................. 1 frank |
116 | 1.25 | 6 | 9 | 0 |
Chicken Roll, light meat (1oz per
slice)................ 2 slices | 90 | 1 | 11 | 4 | 0 |
Turkey Gravy and turkey, frozen ..... 5-oz
package | 95 | 1 | 8 | 4 | 0 |
Turkey Patties breaded fried (2.25 oz)
................. 1 patty | 181 | 1.75 | 9 | 12 | 0.3 |
Turkey Roast boneless light + dark meat,
cooked..... 3 oz |
132 | 1.25 | 18 | 5 | 0 |
Sugars and Sweets | |
| |
| |
Brown Sugar packed…………………..1 cup | 827 | 8.25 | 0 | 0 | 0 |
Brown Sugar unpacked…………………..1 cup | 545 | 5.5 | 0 | 0 | 0 |
………………………………………………..1 tbsp | 34 | 0.25 | 0 | 0 | 0 |
White Sugar
granulated……………..1 packet | 23 | 0.25 | 0 | 0 | 0 |
……………………………………………..1 tsp | 16 | 0.25 | 0 | 0 | 0 |
…………………………………………….1 cup | 774 | 7.75 | 0 | 0 | 0 |
White sugar Powdered……………….1 tbsp | 31 | 0.25 | 0 | Tr |
0 |
……………………………………………1 cup | 467 | 4.75 | 0 | Tr |
0 |
Chocolate syrup thin…………………1 tbsp | 53 | 0.5 | Tr |
Tr |
0.3 |
Chocolate Syrup Fudge type………….1 tbsp |
67 | 0.75 | 1 | 2 | 0.5 |
Corn syrup, light…………………………1 tbsp | 56 | 0.5 | 0 | 0 | 0 |
Maple Syrup……………………………..1 tbsp | 52 | 0.5 | 0 | Tr |
0 |
Molasses, blackstrap……………………..1 tbsp | 47 | 0.5 | 0 | 0 | 0 |
Pancake Syrup, reduced calorie………..1 tbsp |
25 | 0.25 | 0 | 0 | 0 |
Vegetables and Vegetable Products | | |
| |
|
1037 Alfalfa sprouts, raw................... 1
cup . | 10 | 0 | 1 | Tr |
0.8 |
Artichokes, cooked, drained....................
1 cup | 84 | 0.75 | 6 | Tr |
9.1 |
1 medium .......... | 60 | 0.5 | 4 | Tr |
6.5 |
Asparagus, From raw
.............................. 1 cup |
43 | 0.5 | 5 | 1 | 2.9 |
Asparagus, Canned 5"
drained...................... 1 cup |
46 | 0.5 | 5 | 2 | 3.9 |
……………………………………………... 4 spears | 14 | 0.25 | 2 | Tr |
1.2 |
Bamboo shoots, canned,
drained............................ 1 cup | 25 | 0.25 | 2 | 1 | 1.8 |
Lima Beans, Ford
hooks............................ 1 cup |
170 | 1.75 | 10 | 1 | 9.9 |
Baby limas ........................... 1 cup | 189 | 2 | 12 | 1 | 10.8 |
Beans, Snap Beans Green, from
raw....................... 1 cup |
44 | 0.5 | 2 | Tr |
4 |
Snap Beans Green...............................
1 cup | 38 | 0.5 | 2 | Tr |
4.1 |
Snap Beans Green, from
can................................. 1 cup |
27 | 0.25 | 2 | Tr |
2.6 |
Bean sprouts (mung), Cooked,
drained.................... 1 cup | 26 | 0.25 | 3 | Tr |
1.5 |
Beets Slices
.................................... 1 cup | 75 | 0.75 | 3 | Tr |
3.4 |
Beets ,canned Slices
.................................... 1 cup |
53 | 0.5 | 2 | Tr |
2.9 |
Beet
greens, drained, 1"
pieces…….. 1 cup |
39 | 0.5 | 4 | Tr |
4.2 |
Black eyed peas ............................ 1
cup | 224 | 2.25 | 14 | 1 | 10.9 |
Broccoli Chopped or diced raw .................
1 cup | 25 | 0.25 | 3 | Tr |
2.6 |
Broccoli Chopped,
cooked............................ 1 cup |
44 | 0.5 | 5 | 1 | 4.5 |
Broccoli From frozen, chopped, cooked........ 1
cup | 52 | 0.5 | 6 | Tr |
5.5 |
Brussels sprouts, cooked, ................. 1 cup | 65 | 0.75 | 6 | 1 | 6.4 |
Cabbage, Raw
...................................... 1 cup |
18 | 0.25 | 1 | Tr |
1.6 |
Cabbage, Cooked, drained...................... 1
cup | 33 | 0.25 | 2 | 1 | 3.5 |
Carrot juice, canned .................. 1 cup | 94 | 1 | 2 | Tr |
1.9 |
Carrots Raw,
Grated................................... 1 cup |
47 | 0.5 | 1 | Tr |
3.3 |
Carrots Raw,
Baby ..................................... 1 medium | 4 | 0 | Tr |
Tr |
0.2 |
Carrots Cooked,
.............................. 1 cup |
70 | 0.75 | 2 | Tr |
5.1 |
Cauliflower Cooked, .......................... 1
cup | 34 | 0.25 | 3 | Tr |
4.9 |
Celery Stalk,
medium ...................... 1 stalk |
7 | 0 | Tr |
Tr |
0.6 |
Celery Cooked, Pieces,
diced......................... 1 cup |
27 | 0.25 | 1 | Tr |
2.4 |
Chives, raw, chopped ................ 1 tbsp |
1 | 0 | Tr |
Tr |
0.1 |
Collards, cooked, drained,
.................... 1 cup |
61 | 0.5 | 5 | 1 | 4.8 |
Corn, sweet, yellow, Cooked,
kernels on cob .... 1 ear |
83 | 0.75 | 3 | 1 | 2.2 |
Corn, from frozen
Kernels............................... 1 cup |
131 | 1.25 | 5 | 1 | 3.9 |
Corn, Canned Cream style
.......................... 1 cup |
184 | 1.75 | 4 | 1 | 3.1 |
Cucumber Peeled
Sliced.................................... 1 cup |
14 | 0.25 | 1 | Tr |
0.8 |
Cucumber
Sliced.................................... 1 cup |
14 | 0.25 | 1 | Tr |
0.8 |
Cucumber Whole, 8 1/4" long.................. 1
large | 39 | 0.5 | 2 | Tr |
2.4 |
Dandelion greens, cooked,
drained....................... 1 cup |
35 | 0.25 | 2 | 1 | 3 |
Eggplant,
cooked, drained ........ 1 cup |
28 | 0.25 | 1 | Tr |
2.5 |
Endive, curly (including escarole,raw,
pieces........... 1 cup |
9 | 0 | 1 | Tr |
1.6 |
Hearts of palm, canned ............. 1 piece | 9 | 0 | 1 | Tr |
0.8 |
Jerusalem artichoke, raw, sliced
.................. 1 cup |
114 | 1.25 | 3 | Tr |
2.4 |
Kale, cooked, drained, chopped …........... 1 cup |
39 | 0.5 | 4 | 1 | 2.6 |
Leeks, diced, cooked, drained......... 1 cup | 32 | 0.25 | 1 | Tr |
1 |
Lettuce, raw
Leaf (Butterhead, Boston)
5" dia ....... 1 head |
21 | 0.25 | 2 | Tr |
1.6 |
Lettuce, raw,
Crisphead, as iceberg
Head, 6" dia ..1 head |
65 | 0.75 | 5 | 1 | 7.5 |
Lettuce, raw,
Crisphead, as iceberg chopped ........ 1 cup | 7 | 0 | 1 | Tr |
0.8 |
Lettuce, raw, Looseleaf,
Leaf ................................ 1 leaf | 2 | 0 | Tr |
Tr |
0.2 |
Lettuce, raw, Looseleaf,
Pieces, shredded............. 1 cup |
10 | 0 | 1 | Tr |
1.1 |
Lettuce,raw, Romaine or cos Pieces,
shredded...... 1 cup |
8 | 0 | 1 | Tr |
1 |
Mushrooms Cooked, drained, pieces ......... 1 cup | 42 | 0.5 | 3 | 1 | 3.4 |
Mushrooms, shiitake Cooked
pieces....................... 1 cup |
80 | 0.75 | 2 | Tr |
3 |
Mushrooms, shiitake Dried
............................ 1 mushroom |
11 | 0 | Tr |
Tr |
0.4 |
Mustard greens, cooked,
drained............................... 1 cup |
21 | 0.25 | 3 | Tr |
2.8 |
Okra, sliced, cooked, drained From frozen
............ 1 cup |
52 | 0.5 | 4 | 1 | 5.2 |
Onions Raw Chopped
............................... 1 cup |
61 | 0.5 | 2 | Tr |
2.9 |
Onions Cooked drained
............................... 1 cup |
92 | 1 | 3 | Tr |
2.9 |
Onions
Cooked 1 medium |
41 | 0.5 | 1 | Tr |
1.3 |
Onions Dehydrated flakes................... 1
tbsp | 17 | 0.25 | Tr |
Tr |
0.5 |
Onions Spring raw Chopped
.................................. 1 cup |
32 | 0.25 | 2 | Tr |
2.6 |
Onion rings, 2"-3" dia
fried, frozen, oven heated ...10 rings | 244 | 2.5 | 3 | 16 | ..8 |
Parsnips, sliced, cooked,
drained......................... 1 cup |
126 | 1.25 | 2 | Tr |
6.2 |
Peas, edible pod, cooked,
.................... 1 cup |
83 | 0.75 | 6 | 1 | 5 |
Peas, green
boiled, drained........... 1 cup |
125 | 1.25 | 8 | Tr |
8.8 |
Peppers, Hot Chili, raw Green or red
.................. 1 pepper | 18 | 0.25 | 1 | Tr |
0.7 |
Jalapeno, canned, solids and
liquids............... 1/4 cup | 7 | 0 | Tr |
Tr |
0.7 |
Green or Red Pepper Chopped
.......................... 1 cup |
40 | 0.5 | 1 | Tr |
2.7 |
Green Pepper whole (2 1/4"x 2
1/2").................... 1 pepper | 32 | 0.25 | 1 | Tr |
2.1 |
Red Pepper whole (2 1/4"x 2
1/2")........................ 1 pepper | 32 | 0.25 | 1 | Tr |
2.4 |
Green or Red Pepper cooked
................................. 1 cup |
38 | 0.5 | 1 | Tr |
1.6 |
Baked Potato With skin (2 1/3" x 4
3/4")............... 1 potato | 220 | 2.25 | 5 | Tr |
4.8 |
Baked Potato Flesh
only............................. 1 potato | 145 | 1.5 | 3 | Tr |
2.3 |
Baked Potato Skin only
.............................. 1 skin |
115 | 1.25 | 2 | Tr |
4.6 |
Potato Boiled (2 1/2") Peeled after
boiling.............. 1 potato | 118 | 1.25 | 3 | Tr |
2.4 |
Pumpkin Cooked, mashed...................... 1
cup | 49 | 0.5 | 2 | Tr |
2.7 |
Pumpkin Canned
.................................... 1 cup |
83 | 0.75 | 3 | 1 | 7.1 |
Radishes, raw (3/4" to 1" dia) …….... 1 radish |
1 | 0 | Tr |
Tr |
0.1 |
Rutabagas, cooked, drained,
cubes.......................... 1 cup |
66 | 0.75 | 2 | Tr |
3.1 |
Sauerkraut, canned, solids and liquid
....................... 1 cup |
45 | 0.5 | 2 | Tr |
5.9 |
Spirulina, dried ....................... 1 tbsp | 3 | 0 | Tr |
Tr |
Tr |
Shallots, raw, chopped .............. 1 tbsp |
7 | 0 | Tr |
Tr |
0.2 |
Soybeans, green, cooked,
drained.............................. 1 cup |
254 | 2.5 | 22 | 12 | 7.6 |
Spinach Raw Chopped ....................... 1 cup | 7 | 0 | 1 | Tr |
0.8 |
Spinach Cooked, drained
........................... 1 cup |
41 | 0.5 | 5 | Tr |
4.3 |
Squash Cooked, drained ................... 1 cup | 36 | 0.25 | 2 | 1 | 2.5 |
Squash Winter (all varieties), baked, cubes
.............. 1 cup |
80 | 0.75 | 2 | 1 | 5.7 |
Squash Winter, butternut, frozen, cooked, mashed
... 1 cup |
94 | 1 | 3 | Tr |
2.2 |
Sweetpotatoes Baked, with skin
.................. 1 potato | 150 | 1.5 | 3 | Tr |
4.4 |
Sweetpotatoes Boiled, without skin.............
1 potato | 164 | 1.75 | 3 | Tr |
2.8 |
Sweetpotatoes Candied (2Z\x" x 2" piece).......
1 piece | 144 | 1.5 | 1 | 3 | 2.5 |
Sweetpotatoes Canned Syrup pack, drained
............. 1 cup |
212 | 2 | 3 | 1 | 5.9 |
Tomatillos, raw.......................... 1
medium | 11 | 0 | Tr |
Tr |
0.6 |
Tomatoes Raw Chopped or sliced ................
1 cup | 38 | 0.5 | 2 | 1 | 2 |
Tomatoes Slice, medium,1/8 " thick...... 1 slice | 4 | 0 | Tr |
Tr |
0.2 |
Tomatoes Cherry ................................
1 cherry | 4 | 0 | Tr |
Tr |
0.2 |
Tomatoes whole Medium,.............. 1 tomato | 26 | 0.25 | 1 | Tr |
1.4 |
Tomatoes Canned, solids and liquid ....... 1 cup | 46 | 0.5 | 2 | Tr |
2.4 |
Tomatoes Sun dried
Plain...................................... 1 piece | 5 | 0 | Tr |
Tr |
0.2 |
Tomatoes Packed in oil, drained .......... 1
piece | 6 | 0 | Tr |
Tr |
0.2 |
Tomato juice, canned, with salt added
........... 1 cup |
41 | 0.5 | 2 | Tr |
1 |
Tomato Paste
...................................... 1 cup |
215 | 2.25 | 10 | 1 | 10.7 |
Tomato Puree
...................................... 1 cup |
100 | 1 | 4 | Tr |
5 |
Tomato Sauce
...................................... 1 cup |
74 | 0.75 | 3 | Tr |
3.4 |
Tomato
Stewed..................................... 1 cup |
71 | 0.75 | 2 | Tr |
2.6 |
Turnips,
cooked, cubes.............. 1 cup |
33 | 0.25 | 1 | Tr |
3.1 |
Turnip greens, cooked, drained .............. 1
cup | 29 | 0.25 | 2 | Tr |
5 |
Vegetable juice cocktail, canned
................................. 1 cup | 46 | 0.5 | 2 | Tr |
1.9 |
Vegetables, mixed Canned,
drained...................... 1 cup |
77 | 0.75 | 4 | Tr |
4.9 |
Vegetables, mixed Frozen, cooked, drained
......... 1 cup | 107 | 1 | 5 | Tr |
8 |
Waterchestnuts, canned, slices,solids and
liquids ... 1 cup |
70 | 0.75 | 1 | Tr |
3.5 |
Miscellaneous Items | | |
| |
|
Catsup ...................................... 1
cup | 250 | 2.5 | 4 | 1 | 3.1 |
…………………………………...
1 tbsp | 16 | 0.25 | Tr |
Tr |
0.2 |
………………………………...
1 packet | 6 | 0 | Tr |
Tr |
0.1 |
Mustard, prepared, yellow ........ 1 tsp or 1
packet | 3 | 0 | Tr |
Tr |
0.2 |
Olives, canned Pickled, green
......................... 5 medium |
20 | 0.25 | Tr |
2 | 0.2 |
Olives, canned Ripe, black
.............................. 5 large | 25 | 0.25 | Tr |
2 | 0.7 |
Pickles, cucumber whole
medium.................... 1 pickle |
12 | 0 | Tr |
Tr |
0.8 |
Fresh bread and butter
pickles.......................... 3 slices | 18 | 0.25 | Tr |
Tr |
0.4 |
Pickle relish, sweet ................... 1 tbsp | 20 | 0.25 | Tr |
Tr |
0.2 |
Vinegar Cider
...................................... 1 tbsp |
2 | 0 | 0 | 0 | 0 |
|
| |
| |
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