Quality Calories in Food List

If you are looking to get to your ideal body weight, you will not only need calories in food list, you will need to know about the quality calories in food.  This is not a one size fits all. Too much of anything is not good. It seems that every week we hear about a super food, but too much broccoli, too much soy or too much protein is not good for you. It is important to eat a balanced diet.  For example if you are missing protein when you are on a diet, your body will crave high protein foods. If you eat high carb foods instead, you will lose weight.  If your body craves water and you drink soft drinks that have caffeine and salt, you will drink more than is necessary and gain weight.  Another quality factor to concider ,is how long will the food last?  Will you be hungry a few minutes later?   Here is a calorie chart that is taken from my book “Easy Weight Loss Journal with Calorie Cash™ on a web page and in Pdf:
Calories in food list    calories in food list (pdf)
Notice that this chart highlights the foods that you should not eat on a diet to lose weight because they tend to be high in calories and low in other nutrition.
Every year they tend to change the nutritional pyramid, and it is good to try to keep up to date with these suggestions

Below I am concentrating on the food that are either those that you should be eating or those about which questions are often asked to go into a little more detail about the quality of the calories in these foods.  When on a diet, you are generally better off if you think of basic foods such as fruits, vegetable, and meat. Most other foods are generally combinations of these foods; they are generally processed and therefore not as good for you.  Every day you should try to eat fresh fruit, green vegetables, a colorful vegetable (orange, red or yellow) and a small piece of meat or a small amount of high protein food.

Rather than list all the utrition in foods, I have eliminated most of the unhealty foods such as fried foods from the followng quality calories in food list. Try to eat those foods found in green and avoid those in red in any great quantity. Yellow is a caution inbetween.

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

Want a longer more inclusive calories in food list try going to one of the other pages on this site such as:

http://www.ideal-weight-charts.com/caloriecounterchart.html

or perhaps you want a copy of  my book for $6.99 from Amazon or a free copy: