Quality Calories in Food List

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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




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