Free Printable Food Calorie Chart in HTML

If you are looking to lose weight by eating wholesome unprocessed foods, this is the food calorie chart for you. This chart will help you choose the apple over the bag of "diet cookies."

If you do not like the way this page prints, you may find a better food calorie chart by clicking the Tab marked Calorie Charts. There you will also find a link to a more complete nutritional chart. (but this government link is not very printer friendly.) In the future I also hope to have links on the Calorie Charts Tab for a Food Calorie Chart in both excel and Word. Good Luck.



Table 9

Table 9. Nutritive Value of the Edible Part of Food

 

 

 

 

 

 

 

 

 

 

 

 

Food Description portion

Calories (kcal)

protein (g)

fat (g)

fiber

 

Beverages

 

 

 

 

 

Alcoholic

 

 

 

 

 

Beer

 

 

 

 

 

  Regular ................................. 12 fl oz

146

1

0

0.7

 

  Light ..................................... 12 fl oz

99

1

0

0

 

Gin, rum, vodka, whiskey

 

 

 

 

 

  80 proof ................................ 1.5 fl oz

97

0

0

0

 

  86 proof ................................ 1.5 fl oz

105

0

0

0

 

  90 proof ................................ 1.5 fl oz

110

0

0

0

 

  Liqueur, coffee, 53 proof........ 1.5 fl oz

175

Tr

Tr

0

 

Mixed drinks

 

 

 

 

 

  Daiquiri ................................... 2 fl oz

112

Tr

Tr

0

 

  Pina colada.............................. 4.5 fl oz

262

1

3

0.8

 

Dessert Wline

 

 

 

 

 

  Dry ..................................... 3.5 fl oz

130

Tr

0

0

 

  Sweet ................................. 3.5 fl oz

158

Tr

0

0

 

Table Wine

 

 

 

 

 

  Red..................................... 3.5 fl oz

74

Tr

0

0

 

  White ................................. 3.5 fl oz

70

Tr

0

0

 

Carbonated*

 

 

 

 

 

  Club soda ................................ 12 fl oz

0

0

0

0

 

  Cola type ................................. 12 fl oz

152

0

0

0

 

  Diet Cola (aspartane)...................... 12 fl oz

4

Tr

0

0

 

  Diet pepper type ..................... 12 fl oz

0

Tr

0

0

 

  Ginger Ale…………….12 fl oz

124

0

0

0

 

  Grape ...................................... 12 fl oz

160

0

0

0

 

  Lemon lime............................. 12 fl oz

147

0

0

0

 

  Orange..................................... 12 fl oz

179

0

0

0

 

  Pepper type ............................. 12 fl oz

151

0

Tr

0

 

  Root beer................................. 12 fl oz

152

0

0

0

 

Chocolate flavored beverage mix

 

 

 

 

 

  Powder .................................... 2-3 heaping tsp

75

1

1

1.3

 

  Prepared with milk ................. 1 cup

226

9

9

1.3

 

Cocoa (powder containing nonfat dry milk)

 

 

 

 

 

  Powder.................................. 3 heaping tsp

102

3

1

0.3

 

  Prepared 2 water and 1 oz powder......... 1 serving

103

3

1

2.5

 

Powder containing nonfat dry milk and aspartane

 

 

 

 

 

  Powder.................................. 1\2-oz envelope

48

4

Tr

0.4

 

   Prepared (6 oz water plus 1 envelope mix)

48

4

Tr

0.4

 

Coffee

 

 

 

 

 

  Brewed .................................... 6 fl oz

4

Tr

0

0

 

  30 Espresso .................................. 2 fl oz

5

Tr

Tr

0

 

  Instant, prepared (1 rounded tsp)

4

Tr

0

0

 

Cranberry juice cocktail......... 8 fl oz

144

0

Tr

0.3

 

Fruit Punch Drink

117

0

0

0.2

 

grape drink ............................. 8 fl oz

113

0

0

0

 

Pineapple grapefruit juice drink................................... 8 fl oz

118

1

Tr

0.3

 

Pineapple orange juice drink................................... 8 fl oz

125

3

0

0.3

 

Lemonade

 

 

 

 

 

  Frozen concentrate prepared ............................. 8 fl oz

99

Tr

0

0.2

 

  Powder with water Regular ................................. 8 fl oz

112

0

0

0

 

  Low cal @ aspartame................ 8 fl oz

5

0

0

0

 

Malted milk, with added nutrients

 

 

 

 

 

  Chocolate Powder.................................. 3 heaping tsp

75

1

1

0.2

 

  Chocolate Prepared ............................... 1 cup

225

9

9

0.3

 

  Natural

 

 

 

 

 

  Natural Powder.................................. 4-5 heaping tsp.

80

2

1

0.1

 

  Natural Prepared ............................... 1 cup

231

10

9

0

 

Rice beverage (RICE DREAM) .............................. 1 cup

120

Tr

2

0

 

Tea

 

 

 

 

 

  Black brewed.................................... 6 fl oz

2

0

0

0

 

  Chamomile ........................ 6 fl oz

2

0

0

0

 

  Herb other than chamomile....... 6 fl oz

2

0

0

0

 

  Instant tea unsweetened ........................ 8 fl oz

2

0

0

0

 

  Sweetened, lemon flavor ..... 8 fl oz

88

Tr

0

0

 

  Sweetened with saccharin, lemon flovor………8oz

5

0

0

0

 

Water, tap................................... 8 fl oz

0

0

0

0

 

Dairy Products

 

 

 

 

 

Cheese (natrual)

 

 

 

 

 

 Blue Cheese...................................... 1 oz

100

6

8

0

 

Camembert (3 weges @ 4-oz container)............... 1 wedge

114

8

9

0

 

Cheddar Cut pieces .......................... 1 oz

114

7

9

0

 

Cheddar  1 cubic inch

68

4

6

0

 

Cheddar Shredded ............................ 1 cup

455

28

37

0

 

Cottage cheese (4%) Large curd ....................... 1 cup

233

28

10

0

 

Cottage cheese (4%) Small curd....................... 1 cup

217

26

9

0

 

Cottage cheese (4%) With fruit ........................ 1 cup

279

22

8

0

 

60 Low fat (2%) ..................... 1 cup

203

31

4

0

 

61 Low fat (1%) ..................... 1 cup

164

28

2

0

 

Cottage cheese uncreamed dry curd (less than 1\2% fat) ......... 1 cup

123

25

1

0

 

Cream Cheese............................ 1 oz

99

2

10

0

 

                       1 tbsp

51

1

5

0

 

Cream Cheese  Low fat............................... 1 tbsp

35

2

3

0

 

Cream Cheese Fat free............................... 1 tbsp

15

2

Tr

0

 

Feta Cheese...................................... 1 oz

75

4

6

0

 

 Low fat, cheddar or colby.... 1 oz

49

7

2

0

 

Mozzarella made with whole milk........................ 1 oz

80

6

6

0

 

Mozzarella (Part skim low moisture) ...................... 1 oz

79

8

5

0

 

 Muenster............................... 1 oz

104

7

9

0

 

 Neufchatel ............................ 1 oz

74

3

7

0

 

 Parmesan, grated.................. 1 cup

456

42

30

0

 

…………………………………. 1 tbsp

23

2

2

0

 

…………………………………. 1 oz

129

12

9

0

 

 Provolone ............................. 1 oz

100

7

8

0

 

Ricotta, made with whole milk........................ 1 cup

428

28

32

0

 

 Part skim milk ................... 1 cup

340

28

19

0

 

 Swiss .................................... 1 oz

107

8

8

0

 

Pasteurized process cheese

 

 

 

 

 

American Cheese Regular .............................. 1 oz

106

6

9

0

 

 American Fat free............................... 1 slice

31

5

Tr

0

 

 Swiss .................................... 1 oz

95

7

7

0

 

 American cheese food.................. 1 oz

93

6

7

0

 

 American Cheese spread.............. 1 oz

82

5

6

0

 

Half and Half ........................... 1 cup .

315

7

28

0

 

…………………………………. 1 tbsp

20

Tr

2

0

 

 Light, coffee, or table cream............. 1 cup

469

6

46

0

 

………………………………... 1 tbsp

29

Tr

3

0

 

Whipping Cream, unwhipped (volume about double when whipped)

 

 

 

 

  Light ..................................... 1 cup

699

5

74

0

 

…………………………………..1 tbsp .

44

Tr

5

0

 

  Heavy.................................... 1 cup

821

5

88

0

 

………………………………….. 1 tbsp

52

Tr

6

0

 

 Whipped topping

 

 

 

 

 

(pressurized) ...................... 1 cup

154

2

13

0

 

…………………………….. 1 tbsp

8

Tr

1

0

 

Cream, sour

 

 

 

 

 

 Regular .................................... 1 cup .

493

7

48

0

 

…………………………………….1 tbsp

26

Tr

3

0

 

 Reduced fat ............................. 1 tbsp

20

Tr

2

0

 

 Fat free .................................... 1 tbsp

12

Tr

0

0

 

Cream product, imitation (made with vegetable fat)

 

 

 

 

 

Sweet Creamer Liquid (frozen) .................. 1 tbsp .

20

Tr

1

0

 

Sweet Creamer Powdered ........................... 1 tsp .

11

Tr

1

0

 

Whipped topping

 

 

 

 

 

Whipped topping Frozen ................................ 1 cup

239

1

19

0

 

………………………………………………... 1 tbsp

13

Tr

1

0

 

whipped topping powdered @ whole milk ................... 1 cup

151

3

10

0

 

………………………………….. 1 tbs

8

Tr

Tr

0

 

whipped topping Pressurized ........................ 1 cup

184

1

16

0

 

…………………………... 1 tbs

11

Tr

1

0

 

Sour dressing (filled cream type, nonbutterfat) ............. 1 cup

417

8

39

0

 

………………………….. 1 tbsp ..

21

Tr

2

0

 

Frozen yougurt Chocolate ............................. 1/2 cup

115

3

4

1.6

 

Frozen yougurt Vanilla .................................. 1/2 cup.

114

3

4

0

 

Regular Ice Cream Chocolate...........................1/2 cu

143

3

7

0.8

 

regular Ice Cream Vanilla................................ 1/2 cup.

133

2

7

0

 

Ice Cream Light (50% reduced fat) vanilla……….1/2 cup

92

3

3

0

 

Premium low fat chocolate ......................... 1/2 cup

113

3

2

0.7

 

 Rich, vanilla .........................1/2 cup.

178

3

12

0

 

 Soft serve, french vanilla..... 1/2 cup.

185

4

11

0

 

 Sherbet, orange ....................... 1/2 cup

102

1

1

0

 

Milk

 

 

 

 

 

 Whole (3.3% fat) ................. 1 cup

150

8

8

0

 

 Reduced fat (2%) ................. 1 cup

121

8

5

0

 

 Lowfat (1%) ......................... 1 cup

102

8

3

0

 

 Nonfat (skim) ....................... 1 cup

86

8

Tr

0

 

 Buttermilk ............................ 1 cup

99

8

2

0

 

Canned Milk

 

 

 

 

 

 Condensed, sweetened......... 1 cup

982

24

27

0

 

Evaporated Whole milk........................ 1 cup

339

17

19

0

 

Evaporated Skim milk .......................... 1 cup

199

19

1

0

 

 Dried Buttermilk ............................ 1 cup

464

41

7

0

 

Nonfat instant milk....................... 1 cup

244

24

Tr

0

 

Chocolate milk (commercial)

 

 

 

 

 

 Whole ................................... 1 cup

208

8

8

2

 

 Reduced fat (2%) ................. 1 cup

179

8

5

1.3

 

 Lowfat (1%) ......................... 1 cup

158

8

3

1.3

 

 Eggnog (commercial) ............. 1 cup

342

10

19

0

 

Milk shake, thick

 

 

 

 

 

 Chocolate ............................. 10.6 fl oz

356

9

8

0.9

 

133 Vanilla .................................. 11 fl oz

350

12

9

0

 

Low Fat yogurt (milk solids) Fruit flavored.................. 8-oz container

231

10

2

0

 

low fat yogurt (milk solids) Plain............................... 8-oz container

144

12

4

0

 

nonfat yogurt (milk solids) Fruit flavored..................... 8-oz container

213

10

Tr

0

 

nonfat yogurt(milk solids) Plain................................. 8-oz container

127

13

Tr

0

 

Yogurt (no milk solids) plain ................................ 8-oz container

139

8

7

0

 

Yogurt (no milk solids) nonfat milk,lemon or vanilla low cal……..8-oz

98

9

Tr

0

 

Eggs

 

 

 

 

 

 Whole raw.................................. 1 medium

66

5

4

0

 

…………………………………. 1 large raw

75

6

5

0

 

 ……………………………...1 extra large r

86

7

6

0

 

 White raw.................................... 1 large

17

4

0

0

 

 Yolk raw..................................... 1 large

59

3

5

0

 

Fried egg in margarine........................... 1 large

92

6

7

0

 

Hard Boild egg........................... 1 large

78

6

5

0

 

……………………..1 cup chopped

211

17

14

0

 

148 Poached, with salt................ 1 large

75

6

5

0

 

Scrambled egg in margarine...... 1 large

101

7

7

0

 

 Egg substitute, liquid ................ 1/4 cu

53

8

2

0

 

Fats and Oils

 

 

 

 

 

Butter...................................... 1 stick

813

1

92

0

 

………………………………. 1 tbsp

102

Tr

12

0

 

…………………………….1 tsp

36

Tr

4

0

 

 Lard ...................................... 1 cup

849

0

205

0

 

…………………………….. 1 tbsp

115

0

13

0

 

Margarine Hard (4 sticks per lb) ........... 1 stick

815

1

91

0

 

……………………………………….1 tbs

101

Tr

11

0

 

……………………………... 1 tsp

34

Tr

4

0

 

Margarine Soft ...................................... 1 cup

626

2

183

0

 

…………………………….1 tsp

34

Tr

4

0

 

Margarine Hard (4 sticks per lb) ........... 1 stick

621

1

70

0

 

………………………………………. 1 tbsp

76

Tr

9

0

 

……………………………………..1 tsp

26

Tr

3

0

 

 Soft ...................................... 1 cup

1236

1

139

0

 

…………………………………... 1 tsp

26

Tr

3

0

 

 Spread (about 40% fat)........... 1 cup

801

1

90

0

 

………………………………….. 1 tsp

17

Tr

2

0

 

169 Margarine butter blend.............. 1 stick

811

1

91

0

 

………………………………………. 1 tbsp

102

Tr

11

0

 

Canola oil ..................................... 1 cup

1927

0

218

0

 

……………………………………..1 tbsp

124

0

14

0

 

 Corn oil...................................... 1 cup

1927

0

216

0

 

……………………………………. 1 tbsp

120

0

14

0

 

 Olive oil...................................... 1 cup

1909

0

216

0

 

……………………………………. 1 tbsp

119

0

14

0

 

 Peanut oil...................................... 1 cup

1909

0

216

0

 

……………………………………... 1 tbsp

119

0

14

0

 

 Safflower oil, high oleic .............. 1 cup .

1927

0

218

0

 

………………………………….. 1 tbsp

120

0

14

0

 

 Sesame oil.................................... 1 cup

1927

0

218

0

 

………………………………….. 1 tbsp

120

0

14

0

 

 Soybean, hydrogenated .......... 1 cup

1927

0

218

0

 

 …………………………………...1 tbsp

120

0

14

0

 

 Soybean oil, hydrogenated and

 

 

 

 

 

cottonseed oil blend .......... 1 cup

1927

0

218

0

 

……………………………... 1 tbsp

120

0

14

0

 

 Sunflower oil................................ 1 cup

1927

0

218

0

 

……………………………………. 1 tbsp ..

120

0

14

0

 

Salad dressings Commercial

 

 

 

 

 

Blue cheese

 

 

 

 

 

 Regular .............................. 1 tbsp

77

1

8

0

 

 Low calorie........................ 1 tbsp

15

1

1

0

 

Caesar

 

 

 

 

 

 Regular .............................. 1 tbsp

78

Tr

8

Tr

 

 Low calorie........................ 1 tbsp

17

Tr

1

Tr

 

French

 

 

 

 

 

 Regular .............................. 1 tbsp

67

Tr

6

0

 

 Low calorie........................ 1 tbsp

22

Tr

1

0

 

Italian

 

 

 

 

 

 Regular .............................. 1 tbsp

69

Tr

7

0

 

 Low calorie........................ 1 tbsp

16

Tr

1

Tr

 

Mayonnaise

 

 

 

 

 

 Regular .............................. 1 tbsp

99

Tr

11

0

 

Light  Cholestorol free

49

Tr

5

0

 

 Fat free............................... 1 tbsp

12

0

Tr

0.6

 

Russian

 

 

 

 

 

 Regular .............................. 1 tbsp

76

Tr

8

0

 

 Low calorie........................ 1 tbsp

23

Tr

1

Tr

 

Thousand island

 

 

 

 

 

 Regular .............................. 1 tbsp

59

Tr

6

0

 

 Low calorie........................ 1 tbsp

24

Tr

2

0.2

 

Homemade with margarine ........................ 1 tbsp

25

1

2

0

 

Homemade French……………………….1 tbsp

88

Tr

10

0

 

 Homemade Vinegar and oil..................... 1 tbsp

70

0

8

0

 

Homemade with Shortining ................................. 1 cup

812

0

205

0

 

 ………………………………………...1 tbsp ..................

113

0

13

0

 

Fish and Shellfish

 

 

 

 

 

 Catfish, breaded, fried............... 3 oz

195

15

11

0.6

 

Clam Raw, meat only ....................... 3 oz

63

11

1

0

 

 ……………………….1 medium

11

2

Tr

0

 

 Clam Breaded, fried .........................3/4 cup

451

13

26

0.3

 

 Clams Canned, drained solids ........... 3 oz

126

22

2

0

 

 ……………………………………….1 cup

237

41

3

0

 

Cod

 

 

 

 

 

 Cod Baked or broiled ..................... 3 oz

89

20

1

0

 

 ………………………………………..1 fillet

95

21

1

0

 

 Canned, solids and liquid ....... 3 oz

89

19

1

0

 

Crab

 

 

 

 

 

 Crab Alaska King Steamed................................ 1 leg

130

26

2

0

 

 …………………………………………….3 oz

82

16

1

0

 

 Crab Imitation, from surimi ......... 3 oz

87

10

1

0

 

Blue

 

 

 

 

 

Blue crab Steamed................................ 3 oz

87

17

2

0

 

 Blue crab Canned crabmeat ................. 1 cup

134

28

2

0

 

crab cake with egg and onion fried in margarine ................ 1 cake

93

12

5

0

 

 Fish fillet, battered or

 

 

 

 

 

breaded, fried ....................... 1 fillet

211

13

11

0.5

 

 Fish stick and portion,

 

 

 

 

 

breaded, frozen, reheated .... 1 stick (4" x 1"

 

 

 

 

 

x 1/2")

76

4

3

0

 

 1 portion (4" x

 

 

 

 

 

2" x 1/2")

155

9

7

0

 

 Flounder or sole, baked or

 

 

 

 

 

broiled .................................. 3 oz

99

21

1

0

 

 1 fillet

149

31

2

0

 

 Haddock, baked or broiled........ 3 oz

95

21

1

0

 

 1 fillet

168

36

1

0

 

 Halibut, baked or broiled .......... 3 oz

119

23

2

0

 

 1/2 fillet

223

42

5

0

 

Herring, pickled ........................ 3 oz

223

12

15

0

 

 Lobster, steamed ....................... 3 oz

83

17

1

0

 

 Ocean perch, baked

 

 

 

 

 

or broiled.............................. 3 oz

103

20

2

0

 

1 fillet

61

12

1

0

 

Oyster

 

 

 

 

 

 Raw, meat only ....................... 1 cup

169

17

6

0

 

 6 medium

57

6

2

0

 

 Breaded, fried ......................... 3 oz

167

7

11

0.2

 

 Pollock, baked or broiled.......... 3 oz

96

20

1

0

 

 1 fillet

68

14

1

0

 

 Rockfish, baked or broiled........ 3 oz

103

20

2

0

 

 1 fillet

180

36

3

0

 

 Roughy, orange,

 

 

 

 

 

baked or broiled ................... 3 oz

76

16

1

0

 

Salmon

 

 

 

 

 

 Baked or broiled (red) ............ 3 oz

184

23

9

0

 

 1/2 fillet

335

42

17

0

 

Canned (pink), solids and

 

 

 

 

 

liquid (includes bones)...... 3 oz

118

17

5

0

 

 Smoked (chinook) .................. 3 oz

99

16

4

0

 

 Sardine, Atlantic, canned in

 

 

 

 

 

oil, drained solids

 

 

 

 

 

(includes bones) ................... 3 oz

177

21

10

0

 

Scallop, cooked

 

 

 

 

 

 Breaded, fried ......................... 6 large

200

17

10

0.2

 

 Steamed................................... 3 oz

95

20

1

0

 

Shrimp

 

 

 

 

 

 Breaded, fried ......................... 3 oz

206

18

10

0.3

 

 6 large

108

10

6

0.2

 

 Canned, drained solids ........... 3 oz

102

20

2

0

 

 Swordfish, baked or broiled...... 3 oz

132

22

4

0

 

 1 piece

164

27

5

0

 

 Trout, baked or broiled ............. 3 oz

144

21

6

0

 

 1 fillet

120

17

5

0

 

Tuna

 

 

 

 

 

 Baked or broiled ..................... 3 oz

118

25

1

0

 

Canned, drained solids

 

 

 

 

 

 Oil pack, chunk light ........... 3 oz

168

25

7

0

 

 Water pack, chunk light....... 3 oz

99

22

1

0

 

 Water pack, solid white ....... 3 oz

109

20

3

0

 

 Tuna salad: light tuna in oil,

 

 

 

 

 

pickle relish, mayo type

 

 

 

 

 

salad dressing....................... 1 cup

383

33

19

0

 

Fruits and Fruit Juices

 

 

 

 

 

Apples

 

 

 

 

 

Raw

 

 

 

 

 

 Unpeeled, 2C\v" dia (about

 

 

 

 

 

3 per lb)........................... 1 apple

81

Tr

Tr

3.7

 

 Peeled, sliced ....................... 1 cup

63

Tr

Tr

2.1

 

 Dried (sodium bisulfite used

 

 

 

 

 

to preserve color) .............. 5 rings

78

Tr

Tr

2.8

 

 Apple juice, bottled or canned.. 1 cup

117

Tr

Tr

0.2

 

 Apple pie filling, canned........... 1/8, of 21-oz can

75

Tr

Tr

0.7

 

Applesauce, canned

 

 

 

 

 

 Sweetened ............................... 1 cup

194

Tr

Tr

3.1

 

 Unsweetened........................... 1 cup

105

Tr

Tr

2.9

 

Apricots

 

 

 

 

 

 Raw, without pits (about 12

 

 

 

 

 

per lb with pits) ................. 1 apricot

17

Tr

Tr

0.8

 

Canned, halves, fruit and

 

 

 

 

 

liquid

 

 

 

 

 

 Heavy syrup pack................. 1 cup

214

1

Tr

4.1

 

 Juice pack............................. 1 cup

117

2

Tr

3.9

 

 Dried, sulfured........................ 10 halves

83

1

Tr

3.2

 

 Apricot nectar, canned, with

 

 

 

 

 

added ascorbic acid.............. 1 cup

141

1

Tr

1.5

 

Asian pear, raw

 

 

 

 

 

 2 1/4" high x 2Z\x" dia................ 1 pear

51

1

Tr

4.4

 

 3 3/8" high x 3" dia ................... 1 pear

116

1

1

9.9

 

Fruits and Fruit Juices (continued)

 

 

 

 

 

Avocados, raw, without skin

 

 

 

 

 

and seed

 

 

 

 

 

 California (about 1/5 whole).... 1 oz

50

1

5

1.4

 

 Florida (about 1/10 whole) ....... 1 oz

32

Tr

3

1.5

 

Bananas, raw

 

 

 

 

 

 Whole, medium (7" to 7 7/8"long)....................... 1 banana

109

1

1

2.8

 

 Sliced ...................................... 1 cup

138

2

1

3.6

 

 Blackberries, raw ...................... 1 cup

75

1

1

7.6

 

Blueberries

 

 

 

 

 

 Raw ...................................... 1 cup

81

1

1

3.9

 

 Frozen, sweetened, thawed .... 1 cup

186

1

Tr

4.8

 

Carambola (starfruit), raw

 

 

 

 

 

 Carambola (starfruit) Whole (3 5/8" long)................... 1 fruit

30

Tr

Tr

2.5

 

 Sliced ...................................... 1 cup

36

1

Tr

2.9

 

Cherries

 

 

 

 

 

 Sour, red, pitted, canned,

 

 

 

 

 

water pack.......................... 1 cup

88

2

Tr

2.7

 

 Sweet, raw, without pits and

 

 

 

 

 

stems.................................. 10 cherries

49

1

Tr

1.6

 

 Cherry pie filling, canned ......... 1/5 of 21-oz can

85

Tr

Tr

0.4

 

Cranberries, dried, sweetened…1/4 cup

92

Tr

Tr

2.5

 

 Cranberry sauce, sweetened,

 

 

 

 

 

canned (about 8 slices

 

 

 

 

 

per can)................................. 1 slice

86

Tr

Tr

0.6

 

Dates, without pits

 

 

 

 

 

 Whole...................................... 5 dates

116

1

Tr

3.2

 

 Chopped .................................. 1 cup

490

4

1

13.4

 

 Figs, dried.................................. 2 figs

97

1

Tr

4.6

 

Fruit cocktail, canned, fruit

 

 

 

 

 

and liquid

 

 

 

 

 

 Heavy syrup pack ................... 1 cup

181

1

Tr

2.5

 

 Juice pack ............................... 1 cup

109

1

Tr

2.4

 

Grapefruit

 

 

 

 

 

Raw, without peel, membrane

 

 

 

 

 

and seeds (3C\v" dia)

 

 

 

 

 

 Pink or red............................ 1/2 grapefruit

37

1

Tr

1.4

 

 White ....................................1/2 grapefruit

39

1

Tr

1.3

 

 Canned, sections with light

 

 

 

 

 

syrup .................................. 1 cup

152

1

Tr

1

 

Grapefruit juice

 

 

 

 

 

Raw

 

 

 

 

 

 Pink ...................................... 1 cup

96

1

Tr

0.2

 

 White .................................... 1 cup

96

1

Tr

0.2

 

Canned

 

 

 

 

 

 Unsweetened ........................ 1 cup

94

1

Tr

0.2

 

 Sweetened ............................ 1 cup

115

1

Tr

0.3

 

 Grapefruit juice concentrate Undiluted.............................. 6-fl-oz can

302

4

Tr

0.8

 

Grapefruit juice diluted 3x by volume............................. 1 cup

101

1

Tr

0.2

 

 Grapes, seedless, raw ................ 10 grapes

36

Tr

Tr

0.5

 

………………………………..1 cup

114

1

1

1.6

 

Grape juice Canned or bottled ................... 1 cup

154

1

Tr

0.3

 

Grape Juice concentrate Undiluted.............................. 6-fl-oz can

387

1

1

0.6

 

Diluted with 3 parts water by volume ....................... 1 cup

128

Tr

Tr

0.3

 

Kiwi fruit (about 5 per lb with skin) .... 1 medium

46

1

Tr

2.6

 

Lemons no peel (2 1/8" dia with peel).............. 1 lemon

17

1

Tr

1.6

 

Lemon juice Raw .... juice of 1 lemon(2 1/8")

12

Tr

0

0.2

 

314 Canned or bottled,

 

 

 

 

 

canned or bottled unsweetened ...................... 1 cup

51

1

1

1

 

………………………………………………...1 tbsp

3

Tr

Tr

0.1

 

Lime juice

 

 

 

 

 

 juice of 1 lime (2")..................1 lime

10

Tr

Tr

0.2

 

Lime Juice Canned, unsweetened ............. 1 cup

52

1

1

1

 

……………………………………………. 1 tbsp

3

Tr

Tr

0.1

 

Mango Whole...................................... 1 mango

135

1

1

3.7

 

Mango Sliced ...................................... 1 cup

107

1

Tr

3

 

Cantaloupe (5")  Wedge................................... 1/8 melon

24

1

Tr

0.6

 

Cantaloupe Cubes.................................... 1 cup

56

1

Tr

1.3

 

Honeydew Wedge (6-7").............................. 1/8 melon

56

1

Tr

1

 

Honeydew diced ............................... 1 cup

60

1

Tr

1

 

Frozen sweetened mixed fruit........................ 1 cup

245

4

Tr

4.8

 

326 Nectarines, raw (2 1/8" dia)......... 1 nectarine

67

1

1

2.2

 

Orange (2 5/8" dia) ................. 1 orange

62

1

Tr

3.1

 

Orange Sections without membranes ........................ 1 cup

85

2

Tr

4.3

 

Orange juice Raw, all varieties .................... 1 cup

112

2

Tr

0.5

 

………………………………………….Juice of 1 orange.

39

1

Tr

0.2

 

orange juice Canned, unsweetened ............. 1 cup

105

1

Tr

0.5

 

orange juice Chilled (refrigerator case) ...... 1 cup

110

2

1

0.5

 

frozen Orange juice concentrate Undiluted.............................. 6-fl-oz can

339

5

Tr

1.7

 

Orange juice diluted @ 3 x water.................... 1 cup

112

2

Tr

0.5

 

Papaya 1/2" cubes ................................. 1 cup

55

1

Tr

2.5

 

Papaya Whole (5 1/8" long x 3" dia)..... 1 papaya

119

2

Tr

5.5

 

Peach 2 1/2"(about 4 per lb) ............... 1 peach

42

1

Tr

2

 

Peaches Sliced.................................... 1 cup

73

1

Tr

3.4

 

Peaches in Heavy syrup pack................. 1 cup

194

1

Tr

3.4

 

…………………………………………...1 half peach

73

Tr

Tr

1.3

 

Peaches canned in Juice pack............................. 1 cup

109

2

Tr

3.2

 

………………………………………... 1 half peach

43

1

Tr

1.3

 

Peaches Dried, sulfured........................ 3 halves

93

1

Tr

3.2

 

Peaches frozen sweetened................................ 1 cup

235

2

Tr

4.5

 

Pear raw with skin 2 1/2" dia ...................................... 1 pear

98

1

1

4

 

Pear canned in Heavy syrup pack................. 1 cup

197

1

Tr

4.3

 

………………………………………………….. 1 half pear

56

Tr

Tr

1.2

 

Pear canned in Juice pack............................. 1 cup

124

1

Tr

4

 

………………………………………………….. 1 half pear

38

Tr

Tr

1.2

 

Pineapple Raw, diced............................... 1 cup

76

1

1

1.9

 

Pineapple chunks canned in heavy syrup .......................... 1 cup

198

1

Tr

2

 

Pineapple Slices in heavy syrup (3" dia) .................... 1 slice

38

Tr

Tr

0.4

 

Pineapple chunks canned in juice.......................... 1 cup

149

1

Tr

2

 

Pineapple Slice canned in juice (3" dia) ..................... 1 slice

28

Tr

Tr

0.4

 

Pineapple juice unsweetened canned .................................. 1 cup

140

1

Tr

0.5

 

Plantain Raw ...................................... 1 medium

218

2

1

4.1

 

Plantain Cooked, slices......................... 1 cup

179

1

Tr

3.5

 

Plum Raw (2 1/8" dia) ........................ 1 plum

36

1

Tr

1

 

Plum canned in Heavy syrup pack................. 1 cup

230

1

Tr

2.6

 

………………………………………………….. 1 plum

41

Tr

Tr

0.5

 

Plum canned in Juice pack............................. 1 cup

146

1

Tr

2.5

 

…………………………………………………. 1 plum

27

Tr

Tr

0.5

 

Prunes dried Uncooked ................................ 5 prunes

100

1

Tr

3

 

Prunes stewed unsweetened and liquid........................... 1 cup

256

3

1

16.4

 

 Prune juice, canned or bottled .. 1 cup

182

2

Tr

2.6

 

Raisins, not packed ...................... 1 cup

435

5

1

5.8

 

Raisin Packet, 1/2 oz (1 1/2 tbsp) .......... 1 packet

42

Tr

Tr

0.6

 

Raspberries Raw ...................................... 1 cup

60

1

1

8.4

 

Raspberries Frozen, sweetened, thawed .... 1 cup

258

2

Tr

11

 

Rhubarb frozen cooked with sugar ............................ 1 cup .

278

1

Tr

4.8

 

Strawberry raw Large (1 1/8" dia).................... 1 strawberry

5

Tr

Tr

0.4

 

Strawberry raw Medium (1 1/4" dia) ............... 1 strawberry

4

Tr

Tr

0.3

 

Strawberry Sliced.................................... 1 cup

50

1

1

3.8

 

Strawberries frozen sweetened.............................. 1 cup

245

1

Tr

4.8

 

Tangerine raw (2 3/8" dia) ........................... 1 tangerine

37

1

Tr

1.9

 

Tangerine canned (mandarin oranges) in light syrup............ 1 cup

154

1

Tr

1.8

 

Tangerine juice sweetened ............................. 1 cup

125

1

Tr

0.5

 

Watermelon raw (15" x 7 1/2") ................................ 1 wedge  (1/16 th)

92

2

1

1.4

 

Watermelon Diced ...................................... 1 cup

49

1

1

0.8

 

Grain Products

 

 

 

 

 

Bagel Plain ...................................... 3 1/2" bagel

195

7

1

1.6

 

…………………………………………….. 4" bagel

245

9

1

2

 

Bagel Cinnamon raisin ..................... 3 1/2" bagel

195

7

1

1.6

 

………………………………………….. 4" bagel

244

9

2

2

 

Bagel  Egg ...................................... 3 1/2" bagel

197

8

1

1.6

 

………………………………………. 4" bagel

247

9

2

2

 

Banana bread recipe prepared with margarine ......... 1 slice

196

3

6

0.7

 

Barley pearled Uncooked ................................ 1 cup

704

20

2

31.2

 

Barley pearled Cooked .................................... 1 cup

193

4

1

6

 

Biscuits made with 2% milk ............................. 2 1/2" biscuit

212

4

10

0.9

 

………………………………………………………. 4" biscuit

358

7

16

1.5

 

Biscuit from refrigerated dough Regular .................... 2 1/2" biscuit

93

2

4

0.4

 

………………………. Lower fat .............................. 2 1/4" biscuit

63

2

1

0.4

 

Bread Cracked wheat ........................ 1 slice

65

2

1

1.4

 

Egg bread (challah) ................ 1/2" slice

115

4

2

0.9

 

French,vienna,or sourdough bread ......................... 1/2" slice

69

2

1

0.8

 

Indian fry (navajo) bread........ 5" bread

296

6

9

1.6

 

…………………………………... 10 1/2" bread

526

11

15

2.9

 

 Italian Bread ...................................... 1 slice

54

2

1

0.5

 

Mixed grain bread Untoasted ............................. 1 slice

65

3

1

1.7

 

Mixed grain bread Toasted ................................. 1 slice

65

3

1

1.6

 

Oatmeal Bread Untoasted ............................. 1 slice

73

2

1

1.1

 

Oatmeal Bread Toasted ................................. 1 slice

73

2

1

1.1

 

 Pita Bread ...................................... 4" pita

77

3

Tr

0.6

 

………………………………………..6 1/2" pita

165

5

1

1.3

 

Pumpernickel Bread Untoasted ............................. 1 slice

80

3

1

2.1

 

……………………. Toasted ................................. 1 slice

80

3

1

2.1

 

Raisin Bread Untoasted ............................. 1 slice

71

2

1

1.1

 

…………... Toasted ................................. 1 slice

71

2

1

1.1

 

Rye Bread Untoasted ............................. 1 slice

83

3

1

1.9

 

…………. Toasted ................................. 1 slice

68

2

1

1.5

 

Rye Bread, reduced calorie............... 1 slice

47

2

1

2.8

 

Wheat Bread Untoasted ............................. 1 slice

65

2

1

1.1

 

…………... Toasted ................................. 1 slice

65

2

1

1.2

 

 Wheat bread, reduced calorie........... 1 slice

46

2

1

2.8

 

White Bread Untoasted ............................. 1 slice

67

2

1

0.6

 

……………..Toasted ................................. 1 slice

64

2

1

0.6

 

 Soft bread crumbs .......................... 1 cup

120

4

2

1

 

White Bread, reduced calorie ........... 1 slice

48

2

1

2.2

 

Whole Wheat Bread Untoasted ................................ 1 slice

69

3

1

1.9

 

……………………. Toasted .................................... 1 slice

69

3

1

1.9

 

Bread Crumbs dry, enriched ........................ 1 cup

427

14

6

2.6

 

……………………………………………….. 1 oz

112

4

2

0.7

 

Bread Crumbs Seasoned, unenriched ............. 1 cup

440

17

3

5

 

Bread stuffing prepared from dry mix ........................ 1/2 cup

178

3

9

2.9

 

Breakfast bar with fruit filling, fat free ...... 1 bar

121

2

Tr

0.8

 

Grits cooked White............................... 1 cup

145

3

Tr

0.5

 

Grits cooked Yellow ............................. 1 cup

145

3

Tr

0.5

 

Grits Instant, plain...................... 1 packet

89

2

Tr

1.2

 

Cream of Wheat Regular .............................. 1 cup

133

4

1

1.8

 

Cream of Wheat Quick ................................. 1 cup

129

4

Tr

1.2

 

Cream of Wheat Mix’n Eat, plain ................ 1 packet

102

3

Tr

0.4

 

MALT O MEAL................... 1 cup

122

4

Tr

1

 

Oatmeal plain, nonfortified ........ 1 cup

145

6

2

4

 

Oatmeal Instant, fortified, plain ...... 1 packet

104

4

2

3

 

Quaker instant Apples and cinnamon ..... 1 packet

125

3

1

2.5

 

Quaker instant Maple and brown sugar .. 1 packet

153

4

2

2.6

 

WHEATENA........................ 1 cup

136

5

1

6.6

 

ALL BRAN  ready to eat.......................... 1/2 cup

79

4

1

9.7

 

Apple Cinnamon CHEERIOS ..................... 3/4 cup

118

2

2

1.6

 

APPLE JACKS..................... 1 cup

116

1

Tr

0.6

 

BASIC 4 ............................... 1 cup

201

4

3

3.4

 

BERRY BERRY KIX........... 3/4 cup

120

1

1

0.2

 

CAP’N CRUNCH ................ 3/4 cup

107

1

1

0.9

 

 CAP'N CRUNCH  CRUNCHBERRIES........ 3/4 cup

104

1

1

0.6

 

CAP'N CRUNCH   PEANUT BUTTER CRUNCH

112

2

2

0.8

 

CHEERIOS……………………………..1 Cup

110

3

2

2.6

 

CHEX Corn ................................... 1 cup

113

2

Tr

0.5

 

CHEX Honey nut .......................... 3/4 cup

117

2

1

0.4

 

CHEX Multi bran.......................... 1 cup

165

4

1

6.4

 

CHEX Rice .................................... 1 1/4 cup

117

2

Tr

0.3

 

CHEX Wheat................................. 1 cup

104

3

1

3.3

 

 CINNAMON LIFE .............. 1 cup

190

4

2

3

 

CINNAMON TOAST CRUNCH ........................ 3/4 cup

124

2

3

1.5

 

 COCOA KRISPIES.............. 3/4 cup

120

2

1

0.4

 

 COCOA PUFFS ................... 1 cup

119

1

1

0.2

 

 GENERAL MILLS TOTAL ......................... 1 1/3 cup

112

2

Tr

0.8

 

 KELLOGG’S  CORN FLAKES..................... 1 cup

102

2

Tr

0.8

 

 CORN POPS ........................ 1 cup

118

1

Tr

0.4

 

 CRISPIX............................... 1 cup

108

2

Tr

0.6

 

COMPLETE BRAN Flakes .............................3/4 cup

95

3

1

4.6

 

 FROOT LOOPS ................... 1 cup

117

1

1

0.6

 

 FROSTED FLAKES ............ 3/4 cup

119

1

Tr

0.6

 

FROSTED MINI WHEATS Regular .............................. 1 cup

173

5

1

5.5

 

FROSTED MINI WHEATS Bite size ............................. 1 cup

187

5

1

5.9

 

GOLDEN GRAHAMS ........3/4 cup

116

2

1

0.9

 

HONEY FROSTED WHEATIES.....................3/4 cup

110

2

Tr

1.5

 

HONEY NUT CHEERIOS .. 1 cup

115

3

1

1.6

 

HONEY NUT CLUSTERS .. 1 cup

213

5

3

4.2

 

KIX ...................................... 1 1/3 cup

114

2

1

0.8

 

470 LIFE .....................................3/4 cup

121

3

1

2

 

471 LUCKY CHARMS .............. 1 cup

116

2

1

1.2

 

NATURE VALLEY Granola............................ 3/4 cup

248

6

10

3.5

 

NATURE VALLEY OATS HONEY raisins ...........................1/2cup

218

5

7

3.7

 

NATURE VALLEY With raisins, low fat.......... 1/2 cup

195

4

3

3

 

475 PRODUCT 19 ...................... 1 cup

110

3

Tr

1

 

476 Puffed Rice........................... 1 cup

56

1

Tr

0.2

 

477 Puffed Wheat........................ 1 cup

44

2

Tr

0.5

 

TOTAL Raisin Brand ......................... 1 cup

178

4

1

5

 

479 KELLOGG’S Raisin Brand.................... 1 cup

186

6

1

8.2

 

480 RAISIN NUT BRAN ........... 1 cup

209

5

4

5.1

 

REESE'S PEANUT BUTTER PUFFS ............ 3/4 cup

129

3

3

0.4

 

482 RICE KRISPIES .................. 1 1/4 cup

124

2

Tr

0.4

 

 RICE KRISPIES TREATS cereal ............... 3/4 cup

120

1

2

0.3

 

SHREDDED WHEAT.......... 2 biscuits

156

5

1

5.3

 

SMACKS.............................. 3/4cup

103

2

1

0.9

 

SPECIAL K.......................... 1 cup

115

6

Tr

1

 

QUAKER Toasted Oatmeal, Honey Nut

191

5

3

3.3

 

TOTAL, Whole Grain .......... 3/4 cup

105

3

1

2.6

 

TRIX..................................... 1 cup

122

1

2

0.7

 

WHEATIES.......................... 1 cup

110

3

1

2.1

 

Brownies without icing (2 3/4 sq x 7/8").............. 1 brownie

227

3

9

1.2

 

Brownie Fat free, 2" sq....................... 1 brownie

89

1

Tr

1

 

Brownie from dry mix reduced calorie, 2" sq........ 1 brownie

84

1

2

0.8

 

494 Buckwheat flour, whole groat... 1 cup

402

15

4

12

 

Buckwheat groats, roasted (kasha), cooked .................... 1 cup

155

6

1

4.5

 

Bulgur Uncooked ................................ 1 cup

479

17

2

25.6

 

Bulgur Cooked .................................... 1 cup

151

6

Tr

8.2

 

Cake Angelfood (1/12 of 10" dia) ..... 1 piece

129

3

Tr

0.1

 

Cake Yellow, light no frosting (1/12 of 9" dia) .................... 1 piece

181

3

2

0.6

 

Cake Chocolate without frosting (1/12 of 9" dia) .................... 1 piece

340

5

14

1.5

 

Gingerbread 1/9 of 8" square) .......................... 1 piece

263

3

12

0.7

 

Pineapple upside down (1/9 of 8" square) ..................... 1 piece

367

4

14

0.9

 

Shortcake, biscuit type (about 3" dia) .......................... 1 shortcake

225

4

9

0.8

 

504 Sponge (1/12of 16-oz cake)..... 1 piece

187

5

5

0.4

 

White cake With coconut frosting (1/12 of 9" dia) ......................... 1 piece

399

5

12

1.1

 

white cake without frosting (1/12 of 9" dia) .................................. 1 piece

264

4

9

0.6

 

 Angelfood (1/12 of 12-oz cake) ........................ 1 piece

72

2

Tr

0.4

 

 Boston cream (1/8 of pie) ........ 1 piece

232

2

8

1.3

 

Chocolat cake @chocolate icing 18-oz cake) ........................ 1 piece

235

3

10

1.8

 

Coffeecake (1/9th 20-oz cake) ........................ 1 piece

263

4

15

1.3

 

Fruitcake ................................. 1 piece

139

1

4

1.6

 

Pound Cake Butter (Z\zx of 12-oz cake) ..... 1 piece

109

2

6

0.1

 

Fat free cake (3 1/4 x 23/4") x 5/8" slice).......................... 1 slice

79

2

Tr

0.3

 

Snack cake Chocolate crème filled with frosting.................... 1 cupcake

188

2

7

0.4

 

Snack Chocolate cake low fat ............................. 1 cupcake

131

2

2

1.8

 

Sponge Snack cake, creme filled............ 1 cake

155

1

5

0.2

 

Sponge shortcake............................ 1 shortcake

87

2

1

0.2

 

Yellow Cake With chocolate frosting ....... 1 piece

243

2

11

1.2

 

Yellow Cake With vanilla frosting............ 1 piece

239

2

9

0.2

 

Cheesecake (1/6 of 17-oz cake)........................... 1 piece

257

4

18

0.3

 

Cheese flavor puffs or twists .... 1 oz

157

2

10

0.3

 

CHEX mix 1 oz (about 2/3 cup)

120

3

5

1.6

 

Butter Cookies prepared ............................. 1 cookie

23

Tr

1

Tr

 

Chocolate chip, medium (2 1/4" -2 1/2")

 

 

 

 

 

   Regular .............................. 1 cookie

48

1

2

0.3

 

   Reduced fat........................ 1 cookie

45

1

2

0.4

 

   From refrigerated dough (spooned from roll)......... 1 cookie

128

1

6

0.4

 

   Prepared from recipe, with margarine ........................ 1 cookie

78

1

5

0.4

 

   Devil's food commercially prepared, fat free ............... 1 cookie

49

1

Tr

0.3

 

Fig bar ..................................... 1 cookie

56

1

1

0.7

 

Molasses Cookie Medium ................................ 1 cookie

65

1

2

0.1

 

Molasses Cookie Large (3 1/2"-4" dia) .............. 1 cookie

138

2

4

0.3

 

Oatmeal Cookie Regular, large .................... 1 cookie

113

2

5

0.7

 

Oatmeal Cookie Soft type ............................ 1 cookie

61

1

2

0.4

 

Oatmeal Cookie Fat free............................... 1 cookie

36

1

Tr

0.8

 

Oatmeal Cookie Prepared  with raisins (2 5/8" dia)........1 cookie

65

1

2

0.5

 

Peanut Butter Cookie Commercially prepared ....... 1 cookie

72

1

4

0.3

 

Peanut Butter Cookie made @ margarine (3" dia) .... 1 cookie

95

2

5

0.4

 

Crème Filled Sandwich Cookie Chocolate ................. 1 cookie

47

Tr

2

0.3

 

Crème Filled Sandwich Cookie Vanilla Oval.................... 1 cookie

72

1

3

0.2

 

Crème Filled Sandwich Cookie Vanilla Round................. 1 cookie

48

Tr

2

0.2

 

Shortbread Cookie Plain (1B\," sq) ...................... 1 cookie

40

Tr

2

0.1

 

Pecan Shortbread Cookie Regular (2" dia)................. 1 cookie

76

1

5

0.3

 

Pecan Shortbread Cookie Reduced fat........................ 1 cookie

73

1

3

0.2

 

Sugar Cookie Commercially prepared ....... 1 cookie

72

1

3

0.1

 

Sugar Cookie From refrigerated dough...... 1 cookie

73

1

3

0.1

 

Sugar Cookie made @ margarine (3" dia) .......... 1 cookie