High Fibre Foods List

high fibre foods list Here is a high fibre foods list. Because most people are trying to lose weight and eat more fibre for health reasons, I put an extra column on the right, this column represents the number of grams of fiber divided by the Calories.   In terms of calories these would be the most dense in fibre.  Of course one could also look down the fiber column to see how much fibre there was in the food.

For purposes of  printing and saving to a computer or reading device such as a kindle, I also put this chart in pdf format:

High Fibre Foods List (pdf)



Food Description portion  Calories (kcal) protein (g) fat (g) fiber g. carb fiber / cal
Carob flour ................................ 1 cup  229 5 1 41 92 0.179039
Endive, curly (including escarole,raw, pieces........... 1 cup  9 1 Tr 1.6 2 0.177778
Peanut butter Reduced fat, smooth............... 1 tbsp  94 5 6 16.3 3 0.173404
Turnip greens, cooked, drained .............. 1 cup  29 2 Tr 5 6 0.172414
Cauliflower Cooked, .......................... 1 cup  34 3 Tr 4.9 7 0.144118
Raspberries Raw ...................................... 1 cup  60 1 1 8.4 14 0.14
Mustard greens, cooked, drained............................... 1 cup  21 3 Tr 2.8 3 0.133333
Sauerkraut, canned, solids and liquid ....................... 1 cup  45 2 Tr 5.9 10 0.131111
Lettuce,raw, Romaine or cos Pieces, shredded...... 1 cup  8 1 Tr 1 1 0.125
Lettuce, raw,  Crisphead, as iceberg  Head, 6" dia ..1 head  65 5 1 7.5 11 0.115385
Lettuce, raw,  Crisphead, as iceberg chopped ........ 1 cup 7 1 Tr 0.8 1 0.114286
Spinach Raw Chopped ....................... 1 cup  7 1 Tr 0.8 1 0.114286
Lettuce, raw, Looseleaf,  Pieces, shredded............. 1 cup  10 1 Tr 1.1 2 0.11
1039 1 medium ..........120 84 60 4 Tr Tr Tr 0.1 60 4 Tr 6.5 13 0.108333
Artichokes, cooked, drained.................... 1 cup  84 6 Tr 9.1 19 0.108333
Snap Beans Green............................... 1 cup 38 2 Tr 4.1 9 0.107895
Beet greens,  drained, 1" pieces…….. 1 cup  39 4 Tr 4.2 8 0.107692
Cabbage, Cooked, drained...................... 1 cup  33 2 1 3.5 7 0.106061
Broccoli From frozen, chopped, cooked........ 1 cup  52 6 Tr 5.5 10 0.105769
Spinach Cooked, drained ........................... 1 cup  41 5 Tr 4.3 7 0.104878
Broccoli Chopped or diced raw ................. 1 cup 25 3 Tr 2.6 5 0.104
Broccoli Chopped, cooked............................ 1 cup  44 5 1 4.5 8 0.102273
Blackberries, raw ...................... 1 cup  75 1 1 7.6 18 0.101333
Pepper or hot Sauce....................... 1 tsp  1 Tr Tr 0.1 Tr 0.1
Chives, raw, chopped ................ 1 tbsp 1 Tr Tr 0.1 Tr 0.1
Lettuce, raw, Looseleaf,  Leaf ................................ 1 leaf 2 Tr Tr 0.2 Tr 0.1
Okra, sliced, cooked, drained From frozen ............ 1 cup  52 4 1 5.2 11 0.1
Radishes, raw (3/4" to 1" dia) …….... 1 radish 1 Tr Tr 0.1 Tr 0.1
Jalapeno, canned, solids and liquids............... 1/4 cup 7 Tr Tr 0.7 1 0.1
Brussels sprouts, cooked, ................. 1 cup  65 6 1 6.4 13 0.098462
Snap Beans Green, from can................................. 1 cup  27 2 Tr 2.6 6 0.096296
Lemons or Lime no peel (2 1/8" dia with p........ 1 fruit 17 1 Tr 1.6 5 0.094118
Turnips, cooked, cubes.............. 1 cup  33 1 Tr 3.1 8 0.093939
Beans, Snap Beans Green, from raw....................... 1 cup  44 2 Tr 4 10 0.090909
Eggplant, cooked, drained ........ 1 cup  28 1 Tr 2.5 7 0.089286
Cabbage, Raw ...................................... 1 cup  18 1 Tr 1.6 4 0.088889
Celery Cooked, Pieces, diced......................... 1 cup  27 1 Tr 2.4 6 0.088889
Hearts of palm, canned ............. 1 piece  9 1 Tr 0.8 2 0.088889
Asian pear, raw 2 1/4" high x 2 1/2" dia................ 1 pear  51 1 Tr 4.4 13 0.086275
Asparagus, Canned 5" drained………... 4 spears 14 2 Tr 1.2 2 0.085714
Celery  Stalk, medium ...................... 1 stalk  7 Tr Tr 0.6 2 0.085714
Dandelion greens, cooked, drained....................... 1 cup  35 2 1 3 7 0.085714
Pumpkin Canned .................................... 1 cup  83 3 1 7.1 20 0.085542
Asian pear, raw….. 3 3/8" high x 3" dia ................ 1 pear  116 1 1 9.9 29 0.085345
Asparagus, Canned 5" drained...................... 1 cup  46 5 2 3.9 6 0.084783
 Carambola (starfruit) Whole (3 5/8" long)............... 1 fruit 30 Tr Tr 2.5 7 0.083333
Onions Spring raw Chopped .................................. 1 cup  32 2 Tr 2.6 7 0.08125
Mushrooms Cooked, drained, pieces ......... 1 cup  42 3 1 3.4 8 0.080952
 Carambola (starfruit) …..Sliced ............................... 1 cup 36 1 Tr 2.9 8 0.080556
Strawberry raw Large (1 1/8" dia).................. 1 strawberry  5 Tr Tr 0.4 1 0.08
1037 Alfalfa sprouts, raw................... 1 cup . 10 1 Tr 0.8 1 0.08
Collards, cooked, drained,  .................... 1 cup  61 5 1 4.8 12 0.078689
Lettuce, raw  Leaf (Butterhead, Boston)  5" dia ....... 1 head  21 2 Tr 1.6 4 0.07619
Strawberry Sliced.................................... 1 cup  50 1 1 3.8 12 0.076
Baked beans Kidney, red ........................... 1 cup  218 13 1 16.4 40 0.075229
Salsa Sauce..................................... 1 tbsp 4 Tr Tr 0.3 1 0.075
Red Pepper whole (2 1/4"x 2 1/2")........................ 1 pepper 32 1 Tr 2.4 8 0.075
Vegetables, mixed Frozen, cooked, drained ......... 1 cup 107 5 Tr 8 24 0.074766
Carrots Cooked,  .............................. 1 cup  70 2 Tr 5.1 16 0.072857
Bamboo shoots, canned, drained............................ 1 cup 25 2 1 1.8 4 0.072
Squash Winter (all varieties), baked, cubes .............. 1 cup  80 2 1 5.7 18 0.07125
 Peas, split, dry, cooked ............. 1 cup  231 16 1 16.3 41 0.070563
Peas, green  boiled, drained........... 1 cup  125 8 Tr 8.8 23 0.0704
Carrots Raw, Grated................................... 1 cup  47 1 Tr 3.3 11 0.070213
Squash Cooked, drained ................... 1 cup  36 2 1 2.5 8 0.069444
 Lentils, dry, cooked................... 1 cup  230 18 1 15.6 40 0.067826
Rye wafer, whole grain plain ............................ 1 wafer 37 1 Tr 2.5 9 0.067568
Green or Red Pepper Chopped .......................... 1 cup  40 1 Tr 2.7 10 0.0675
Asparagus, From raw .............................. 1 cup  43 5 1 2.9 8 0.067442
Kale, cooked, drained, chopped …........... 1 cup 39 4 1 2.6 7 0.066667
Mustard, prepared, yellow ........ 1 tsp or 1 packet 3 Tr Tr 0.2 Tr 0.066667
Pickles, cucumber whole medium.................... 1 pickle  12 Tr Tr 0.8 3 0.066667
Beans, dry cooked, Black .................................... 1 cup  227 15 1 15 41 0.066079
Green Pepper whole (2 1/4"x 2 1/2").................... 1 pepper 32 1 Tr 2.1 8 0.065625
Oat bran Cooked .................................... 1 cup  88 7 2 5.7 25 0.064773
Prunes stewed unsweetened and liquid................ 1 cup  256 3 1 16.4 70 0.064063
Vegetables, mixed Canned, drained...................... 1 cup  77 4 Tr 4.9 15 0.063636
Beans, dry cooked, Pinto ..................................... 1 cup  234 14 1 14.7 44 0.062821
Oat bran Uncooked ................................ 1 cup  231 16 7 14.5 62 0.062771
Cucumber Whole, 8 1/4" long.................. 1 large 39 2 Tr 2.4 8 0.061538
Beans, dry cooked, Lima, large ........................... 1 cup  216 15 1 13.2 39 0.061111
Baked beans Lima, large ........................... 1 cup  190 12 Tr 11.6 36 0.061053
 Wheat bread, reduced calorie........... 1 slice  46 2 1 2.8 10 0.06087
Peas, edible pod, cooked,  .................... 1 cup  83 6 1 5 14 0.060241
Rye Bread, reduced calorie............... 1 slice  47 2 1 2.8 9 0.059574
Beans, dry cooked, Great Northern ..................... 1 cup  209 15 1 12.4 37 0.05933
Lima Beans, Ford hooks............................ 1 cup  170 10 1 9.9 32 0.058235
Beans, dry cooked, Kidney, red ........................... 1 cup  225 15 1 13.1 40 0.058222
Bean sprouts (mung), Cooked, drained.................... 1 cup 26 3 Tr 1.5 5 0.057692
Baby limas ........................... 1 cup  189 12 1 10.8 35 0.057143
Cucumber Peeled Sliced.................................... 1 cup  14 1 Tr 0.8 3 0.057143
Cucumber Sliced.................................... 1 cup  14 1 Tr 0.8 3 0.057143
Refried beans, canned ............... 1 cup  237 14 3 13.4 39 0.05654
Kiwi fruit (about 5 per lb with skin) .... 1 medium  46 1 Tr 2.6 11 0.056522
Tomato chili Sauce.........................1/4 cup 71 2 Tr 4 17 0.056338
Black eyed peas Cooked .................................... 1 cup  200 13 1 11.2 36 0.056
Pumpkin Cooked, mashed...................... 1 cup  49 2 Tr 2.7 12 0.055102
Beets ,canned Slices .................................... 1 cup  53 2 Tr 2.9 12 0.054717
Tomatillos, raw.......................... 1 medium 11 Tr Tr 0.6 2 0.054545
Bulgur Cooked .................................... 1 cup  151 6 Tr 8.2 34 0.054305
Tomatoes whole Medium,.............. 1 tomato  26 1 Tr 1.4 6 0.053846
Baked beans Plain or vegetarian ............ 1 cup  236 12 1 12.7 52 0.053814
Tomatoes Raw Chopped or sliced ................ 1 cup  38 2 1 2 8 0.052632
Tomatoes Canned, solids and liquid ....... 1 cup  46 2 Tr 2.4 10 0.052174
Tangerine raw (2 3/8" dia) ........................... 1 tangerine 37 1 Tr 1.9 9 0.051351
Orange Sections without membranes ..................... 1 cup  85 2 Tr 4.3 21 0.050588
Orange (2 5/8" dia) ................. 1 orange 62 1 Tr 3.1 15 0.05
Carrots Raw,  Baby ..................................... 1 medium  4 Tr Tr 0.2 1 0.05
Tomatoes Slice, medium,1/8 " thick...... 1 slice  4 Tr Tr 0.2 1 0.05
Tomatoes Cherry ................................ 1 cherry  4 Tr Tr 0.2 1 0.05
Tomato Puree ...................................... 1 cup  100 4 Tr 5 24 0.05
Waterchestnuts, canned, slices,solids and liquids ... 1 cup  70 1 Tr 3.5 17 0.05
  MayonnaiseFat free............................... 1 tbsp  12 0 Tr 0.6 2 0.05
Bean with pork .soup................. 1 cup  172 8 6 8.6 23 0.05
Tomato  Paste ...................................... 1 cup  215 10 1 10.7 51 0.049767
Parsnips, sliced, cooked, drained......................... 1 cup  126 2 Tr 6.2 30 0.049206
Baked beans With pork in tomato sauce ......... 1 cup  248 13 3 12.1 49 0.04879
Black eyed peas ............................ 1 cup  224 14 1 10.9 40 0.048661
Baked beans With frankfurters............... 1 cup  368 17 17 17.9 40 0.048641
WHEATENA........................ 1 cup  136 5 1 6.6 29 0.048529
Canned, ready to serve, Bean with ham ..soup........ 1 cup  231 13 9 11.2 27 0.048485
Blueberries Raw ...................................... 1 cup  81 1 1 3.9 20 0.048148
Peach 2 1/2"(about 4 per lb) ............... 1 peach  42 1 Tr 2 11 0.047619
Onions Raw Chopped ............................... 1 cup  61 2 Tr 2.9 14 0.047541
Figs, dried.................................. 2 figs 97 1 Tr 4.6 25 0.047423
Meatless burger patty,  MORNINGSTAR FARMS .. 1 patty 91 14 1 4.3 8 0.047253
Apricots Raw no pits (12 per lb with pits) .......... 1 apricot  17 Tr Tr 0.8 4 0.047059
Baked beans With pork in sweet sauce ... 1 cup  281 13 4 13.2 53 0.046975
Rutabagas, cooked, drained, cubes.......................... 1 cup  66 2 Tr 3.1 15 0.04697
Avocado (no skin or seed)  Florida (1/10 whole) ....... 1 oz  32 Tr 3 1.5 3 0.046875
Peaches Sliced.................................... 1 cup  73 1 Tr 3.4 19 0.046575
Chickpeas, dry Cooked .................................... 1 cup 269 15 4 12.5 45 0.046468
Papaya Whole (5 1/8" long x 3" dia)..... 1 papaya 119 2 Tr 5.5 30 0.046218
Tomato Sauce ...................................... 1 cup  74 3 Tr 3.4 18 0.045946
White Bread, reduced calorie ........... 1 slice  48 2 1 2.2 10 0.045833
Apple raw unpeeled (3 per lb)  2 3/4"................ 1 apple  81 Tr Tr 3.7 21 0.045679
Papaya 1/2" cubes ................................. 1 cup  55 1 Tr 2.5 14 0.045455
Beets Slices .................................... 1 cup 75 3 Tr 3.4 17 0.045333
Beans, dry cooked, Pea (navy) ............................ 1 cup  258 16 1 11.6 48 0.044961
Lentil .soup.............................. 1 cup  126 8 2 5.6 20 0.044444
Barley pearled Uncooked ................................ 1 cup  704 20 2 31.2 155 0.044318
KELLOGG’S Raisin Brand.................... 1 cup  186 6 1 8.2 47 0.044086
Black eyed peas Canned, solids and liquid ....... 1 cup  185 11 1 7.9 33 0.042703
Raspberries Frozen, sweetened, thawed .... 1 cup  258 2 Tr 11 65 0.042636
Green or Red Pepper cooked ................................. 1 cup  38 1 Tr 1.6 9 0.042105
Vegetable juice cocktail, canned ................................. 1 cup 46 2 Tr 1.9 11 0.041304
Baked beans White .................................... 1 cup  307 19 1 12.6 57 0.041042
Pear raw with skin 2 1/2" dia ................................ 1 pear  98 1 1 4 25 0.040816
Spaghetti in tomato sauce with cheese, canned ...... 1 cup  192 6 2 7.8 39 0.040625
Tomatoes Sun dried Plain...................................... 1 piece 5 Tr Tr 0.2 1 0.04
Baked Potato Skin only .............................. 1 skin  115 2 Tr 4.6 27 0.04
Soy milk.................................. 1 cup  81 7 5 3.2 4 0.039506
Peppers, Hot Chili, raw Green or red .................. 1 pepper 18 1 Tr 0.7 4 0.038889
CHEX Multi bran.......................... 1 cup  165 4 1 6.4 41 0.038788
Popcorn-Air popped, unsalted .............. 1 cup  31 1 Tr 1.2 6 0.03871
Grapefruit (3 3/4" dia)  ............ 1/2 grapefruit  37 1 Tr 1.4 9 0.037838
Kohlrabi, cooked, drained, slices................... 1 cup  48 3 Tr 1.8 11 0.0375
Mushrooms, shiitake Cooked pieces....................... 1 cup  80 2 Tr 3 21 0.0375
Chickpeas, dry Canned, solids and liquid ....... 1 cup  286 12 3 10.6 54 0.037063
Onion ....soup........................ 1 cup  27 1 1 1 5 0.037037
Tomato Stewed..................................... 1 cup  71 2 Tr 2.6 17 0.03662
Mushrooms, shiitake Dried ............................ 1 mushroom  11 Tr Tr 0.4 3 0.036364
Spaghetti, cooked Whole wheat ........................... 1 cup  174 1 0 6.3 37 0.036207
Whole wheat from hard wheats, .... 1 cup  407 16 2 14.6 87 0.035872
Onion ..soup........................... 1 packet  115 5 2 4.1 21 0.035652
 Hummus, commercial............... 1 tbsp  23 1 1 0.8 2 0.034783
Soybeans, dry, cooked............... 1 cup . 298 29 15 10.3 17 0.034564
Peaches Dried, sulfured........................ 3 halves 93 1 Tr 3.2 24 0.034409
SHREDDED WHEAT.......... 2 biscuits  156 5 1 5.3 38 0.033974
Apple peeled, sliced ....................... 1 cup  63 Tr Tr 2.1 16 0.033333
Apricots canned….in Juice pack.......................... 1 cup  117 2 Tr 3.9 30 0.033333
Wheat germ, toasted, plain ....... 1 tbsp  27 2 1 0.9 3 0.033333
Tomatoes Packed in oil, drained .......... 1 piece  6 Tr Tr 0.2 1 0.033333
326 Nectarines, raw (2 1/8" dia)......... 1 nectarine  67 1 1 2.2 16 0.032836
Cherries sweet raw ................................. 10 cherries 49 1 Tr 1.6 11 0.032653
Pear canned in Juice pack............................. 1 cup  124 1 Tr 4 32 0.032258
 Chili con carne with beans, canned....................... 1 cup  255 20 8 8.2 24 0.032157
CHEX Wheat................................. 1 cup  104 3 1 3.3 24 0.031731
Onions Cooked 1 medium  41 1 Tr 1.3 10 0.031707
Pear canned in Juice pack..………………….. 1 half pear 38 Tr Tr 1.2 10 0.031579
FROSTED MINI WHEATS Bite size ........................... 1 cup  187 5 1 5.9 45 0.031551
Onions Cooked drained ............................... 1 cup  92 3 Tr 2.9 21 0.031522
Leeks, diced, cooked, drained......... 1 cup  32 1 Tr 1 8 0.03125
Barley pearled Cooked .................................... 1 cup 193 4 1 6 44 0.031088
Cherries, sour, pitted, canned in water ................ 1 cup  88 2 Tr 2.7 22 0.030682
Peaches canned in Juice pack.…... 1 half peach 43 1 Tr 1.3 11 0.030233
Prunes dried Uncooked ................................ 5 prunes  100 1 Tr 3 26 0.03
Soybeans, green, cooked, drained.............................. 1 cup  254 22 12 7.6 20 0.029921
Corn, from frozen Kernels............................... 1 cup  131 5 1 3.9 32 0.029771
Onions Dehydrated flakes................... 1 tbsp  17 Tr Tr 0.5 4 0.029412
Peaches canned in Juice pack............................. 1 cup  109 2 Tr 3.2 29 0.029358
Sweetpotatoes Baked, with skin .................. 1 potato 150 3 Tr 4.4 35 0.029333
Buckwheat groats, roasted (kasha), cooked ............ 1 cup  155 6 1 4.5 33 0.029032
Oatmeal Instant, fortified, plain ...... 1 packet  104 4 2 3 18 0.028846
Shallots, raw, chopped .............. 1 tbsp 7 Tr Tr 0.2 2 0.028571
TOTAL Raisin Brand ......................... 1 cup  178 4 1 5 43 0.02809
Mango Sliced ...................................... 1 cup  107 1 Tr 3 28 0.028037
Avocado (no skin or seed) California (1/5 whole).... 1 oz  50 1 5 1.4 2 0.028
Olives, canned Ripe, black .............................. 5 large 25 Tr 2 0.7 1 0.028
Spaghetti/marinara/pasta Sauce..... 1 cup  143 4 5 4 21 0.027972
Sweetpotatoes Canned Syrup pack, drained ............. 1 cup  212 3 1 5.9 50 0.02783
Plum Raw (2 1/8" dia) ........................ 1 plum  36 1 Tr 1 9 0.027778
Applesauce Unsweetened........................... 1 cup  105 Tr Tr 2.9 28 0.027619
Dates, without pits Whole...................... 5 dates  116 1 Tr 3.2 31 0.027586
Oatmeal plain, nonfortified ........ 1 cup  145 6 2 4 25 0.027586
Whole Wheat Bread  ................................ 1 slice  69 3 1 1.9 13 0.027536
Mango Whole...................................... 1 mango 135 1 1 3.7 35 0.027407
Dates, without pits Chopped ............................. 1 cup 490 4 1 13.4 131 0.027347
Cranberries, dried, sweetened…1/4 cup 92 Tr Tr 2.5 24 0.027174
Corn, sweet, yellow, Cooked,  kernels on cob .... 1 ear  83 3 1 2.2 19 0.026506
Bran Muffin with raisins toaster type, toasted ...... 1 muffin  106 2 3 2.8 19 0.026415
Miso (soy)...................................... 1 cup  567 32 17 14.9 77 0.026279
Pumpernickel Bread  ............................. 1 slice  80 3 1 2.1 15 0.02625
Mixed grain bread  ............................. 1 slice  65 3 1 1.7 12 0.026154
Pasta with meatballs in tomato sauce, canned ........ 1 cup  260 11 10 6.8 31 0.026154
Banana Sliced ...................................... 1 cup 138 2 1 3.6 35 0.026087
Mashed Potatoes home recipe With whole milk ....... 1 cup  162 4 1 4.2 37 0.025926
Blueberries Frozen, sweetened, thawed .... 1 cup  186 1 Tr 4.8 50 0.025806
Coconut raw Piece, about 2" x 2" x Z\x" .... 1 piece  159 1 15 4.1 7 0.025786
Banana Whole, medium (7" to 7 7/8"long)....... 1 banana 109 1 1 2.8 28 0.025688
Coconut raw Shredded, not packed........... 1 cup  283 3 27 7.2 12 0.025442
Seaweed Kelp, raw................................. 2 tbsp  4 Tr Tr 0.1 1 0.025
Cantaloupe (5")  Wedge................................... 1/8 melon  24 1 Tr 0.6 6 0.025
Pineapple Raw, diced............................... 1 cup  76 1 1 1.9 19 0.025
TOTAL, Whole Grain .......... 3/4 cup 105 3 1 2.6 24 0.024762
RAISIN NUT BRAN ........... 1 cup  209 5 4 5.1 41 0.024402
Tomato juice, canned, with salt added ........... 1 cup  41 2 Tr 1 10 0.02439
Tortillas, ready to cook (about 6" dia) Corn .......... 1 tortilla 58 1 1 1.4 12 0.024138
Whole wheat ........................... 4 crackers  71 1 3 1.7 11 0.023944
Oriental snack mix .... 1 oz (about 1/4cup)  156 5 7 3.7 15 0.023718
CHEERIOS……………………………..1 Cup 110 3 2 2.6 23 0.023636
Squash Winter, butternut, frozen, cooked, mashed ... 1 cup  94 3 Tr 2.2 24 0.023404
Cantaloupe Cubes.................................... 1 cup 56 1 Tr 1.3 13 0.023214
Rye Bread  ............................. 1 slice  83 3 1 1.9 15 0.022892
Scalloped Potatoes from home recipe milk, butter.. 1 cup  211 7 9 4.7 26 0.022275
Oatmeal Cookie Fat free............................... 1 cookie  36 1 Tr 0.8 9 0.022222
Fresh bread and butter pickles.......................... 3 slices 18 Tr Tr 0.4 4 0.022222
Meatless burger crumbles,MORNINGSTAR FARMS.. 1 cup  231 22 13 5.1 7 0.022078
Fruit cocktail, canned  in juice pack .......................... 1 cup  109 1 Tr 2.4 28 0.022018
Pear canned in Heavy syrup pack................. 1 cup  197 1 Tr 4.3 51 0.021827
Baked Potato With skin (2 1/3" x 4 3/4")............... 1 potato 220 5 Tr 4.8 51 0.021818
Beef macaroni, frozen, HEALTHY CHOICE..... 1 package 211 14 2 4.6 33 0.021801
Canned, ready to serve, Chicken noodle ..soup...... 1 cup  175 13 6 3.8 17 0.021714
Bread Cracked wheat ........................ 1 slice  65 2 1 1.4 12 0.021538
Jerusalem artichoke, raw, sliced .................. 1 cup  114 3 Tr 2.4 26 0.021053
Chestmuts, european roasted shelled ....... 1 cup  350 5 3 7.3 76 0.020857
Almonds Sliced ...................................... 1 cup  549 20 48 11.2 19 0.020401
Potato Boiled (2 1/2") Peeled after boiling.............. 1 potato 118 3 Tr 2.4 27 0.020339
Mashed Potatoes from flakes @ whole milk, butter... 1 cup  237 4 12 4.8 32 0.020253
Carrot juice, canned .................. 1 cup  94 2 Tr 1.9 22 0.020213
Cornmeal Whole grain ............................ 1 cup  442 10 4 8.9 94 0.020136
Almonds Whole...................................... 1 oz (24 nuts)  164 6 14 3.3 6 0.020122
Quaker instant Apples and cinnamon ..... 1 packet  125 3 1 2.5 26 0.02
Cornmeal Self rising degermed enriched ................ 1 cup  490 12 2 9.8 103 0.02
Popcorn-Oil popped, salted................... 1 cup  55 1 3 1.1 6 0.02
Spaghetti meat sauce, frozen HEALTHY CHOICE...1 pack 255 14 3 5.1 43 0.02
HONEY NUT CLUSTERS .. 1 cup 213 5 3 4.2 43 0.019718
Lemon or Lime juice canned or bottled unsweet ..... 1 cup 51 1 1 1 16 0.019608
Frozen sweetened mixed fruit........................ 1 cup 245 4 Tr 4.8 61 0.019592
Strawberries frozen sweetened.............................. 1 cup  245 1 Tr 4.8 66 0.019592
Plantain Cooked, slices......................... 1 cup  179 1 Tr 3.5 48 0.019553
Clam chowder, Manhattan .................... 1 cup  78 2 2 1.5 12 0.019231
Apricots canned in heavy syrup ................ 1 cup  214 1 Tr 4.1 55 0.019159
Peaches frozen sweetened................................ 1 cup 235 2 Tr 4.5 60 0.019149
Sesame seeds............................. 1 tbsp  47 2 4 0.9 1 0.019149
WHEATIES.......................... 1 cup  110 3 1 2.1 24 0.019091
Popcorn-Cheese flavor .......................... 1 cup  58 1 4 1.1 6 0.018966
Mashed Potatoes  With whole milk, margarine….. 1 cup  223 4 9 4.2 35 0.018834
Plantain Raw ...................................... 1 medium  218 2 1 4.1 57 0.018807
Trail mix Tropical ................................... 1 cup  570 9 24 10.6 92 0.018596
Plum canned in Juice pack…………………. 1 plum  27 Tr Tr 0.5 7 0.018519
Rice-Parboiled Wild, cooked........................... 1 cup  166 7 1 3 35 0.018072
Pistachio nuts, dry roast,with salt, shelled ... 1 oz (47 nuts)  161 6 13 2.9 8 0.018012
Honeydew Wedge (6-7").............................. 1/8 melon  56 1 Tr 1 15 0.017857
Noodles (egg noodles) cooked  Spinach................ 1 cup  211 8 3 3.7 39 0.017536
Peaches in Heavy syrup pack................. 1 cup  194 1 Tr 3.4 52 0.017526
Sweetpotatoes Candied (2Z\x" x 2" piece)....... 1 piece  144 1 3 2.5 29 0.017361
Vegetable ..soup........................ 1 cup  81 4 1 1.4 13 0.017284
Rhubarb frozen cooked with sugar .......................... 1 cup  278 1 Tr 4.8 75 0.017266
Plum canned in Juice pack............................. 1 cup  146 1 Tr 2.5 38 0.017123
Sweetpotatoes Boiled, without skin............. 1 potato 164 3 Tr 2.8 38 0.017073
Quaker instant Maple and brown sugar .. 1 packet  153 4 2 2.6 31 0.016993
Pea, green ..soup........................ 1 cup  165 9 3 2.8 27 0.01697
Wheat Bread  ............................. 1 slice  65 2 1 1.1 12 0.016923
BASIC 4 ............................... 1 cup  201 4 3 3.4 42 0.016915
Oat bran muffin (2 1/2" x 2 1/4").......................... 1 muffin  154 4 4 2.6 28 0.016883
Corn, Canned Cream style .......................... 1 cup  184 4 1 3.1 46 0.016848
Tomato ..soup............................. 1 cup 161 6 6 2.7 22 0.01677
Lemon or Lime juice Raw ….... juice of 1 fruit(2 1/8") 12 Tr 0 0.2 4 0.016667
Honeydew diced ............................... 1 cup  60 1 Tr 1 16 0.016667
Melba toast, plain ................... 4 pieces 78 2 1 1.3 15 0.016667
Barbecue Sauce.............................. 1 tbsp  12 Tr Tr 0.2 2 0.016667
Catsup ……………………... 1 packet  6 Tr Tr 0.1 2 0.016667
Watermelon Diced ...................................... 1 cup  49 1 1 0.8 11 0.016327
Bread stuffing prepared from dry mix .................... 1/2 cup 178 3 9 2.9 22 0.016292
Rice- Brown, long grain, cooked ..... 1 cup  216 5 2 3.5 45 0.016204
Taco shell, baked....................... 1 medium  62 1 3 1 8 0.016129
Beef stew, canned ................... 1 cup  218 11 12 3.5 16 0.016055
French fried, frozen, oven heated................ 10 strips 100 2 4 1.6 16 0.016
Applesauce Sweetened ............................... 1 cup  194 Tr Tr 3.1 51 0.015979
Baked Potato Flesh only............................. 1 potato 145 3 Tr 2.3 34 0.015862
CINNAMON LIFE .............. 1 cup  190 4 2 3 40 0.015789
Chicken noodle .soup................ 1 cup  76 6 2 1.2 9 0.015789
Peanuts Oil roasted, salted................... 1 cup  837 38 71 13.2 27 0.015771
Peanuts………………………………. 1 oz  165 7 14 2.6 5 0.015758
Sunflower seed kernels, dryroasted…………..1 oz  165 5 14 2.6 7 0.015758
Tahini ...................................... 1 tbsp  89 3 8 1.4 3 0.01573
Sunflower seed kernels, dryroasted.................1/4cup 186 6 16 2.9 8 0.015591
Hazelnuts (filberts), chopped.... 1 cup  722 17 70 11.2 19 0.015512
Raisin Bread ............................ 1 slice  71 2 1 1.1 14 0.015493
Mixed nuts, with peanuts Dry roasted ............... 1 oz  168 5 15 2.6 7 0.015476
Watermelon raw (15" x 7 1/2") ............ 1 wedge  (1/16 th)  92 2 1 1.4 21 0.015217
Hazelnuts (filberts), chopped…. 1 oz  178 4 17 2.7 5 0.015169
Macaroni and cheese, canned, made with corn oil ... 1 cup  199 8 6 3 29 0.015075
Oatmeal Bread  ............................. 1 slice  73 2 1 1.1 13 0.015068
Potato chips Fat free, made with olestra............ 1 oz  75 2 Tr 1.1 17 0.014667
Pineapple Slice canned in juice (3" dia) ............... 1 slice 28 Tr Tr 0.4 7 0.014286
 Prune juice, canned or bottled .. 1 cup  182 2 Tr 2.6 45 0.014286
Raisin Packet, 1/2 oz (1 1/2 tbsp) .......... 1 packet  42 Tr Tr 0.6 11 0.014286
Grapes, seedless, raw ……..1 cup 114 1 1 1.6 28 0.014035
 Pecans, halves......................... 1 cup  746 10 78 10.4 15 0.013941
Frozen yougurt Chocolate ............................. 1/2 cup 115 3 4 1.6 18 0.013913
HONEY NUT CHEERIOS .. 1 cup  115 3 1 1.6 24 0.013913
Grapes, seedless, raw ................ 10 grapes  36 Tr Tr 0.5 9 0.013889
Peanuts Dry Roasted Salted...................... 1 oz (about 28)  166 7 14 2.3 6 0.013855
Fruit cocktail, canned in heavy syrup ................... 1 cup  181 1 Tr 2.5 47 0.013812
 Pecans, halves…………... 1 oz (20 halves) 196 3 20 2.7 4 0.013776
Potato Au gratin @ whole milk, butter home recipe... 1 cup  323 12 19 4.4 28 0.013622
Cream of Wheat Regular .............................. 1 cup  133 4 1 1.8 28 0.013534
Grits Instant, plain...................... 1 packet  89 2 Tr 1.2 21 0.013483
Pineapple chunks canned in juice.......................... 1 cup  149 1 Tr 2 39 0.013423
CHEX mix 1 oz (about 2/3 cup)  120 3 5 1.6 18 0.013333
Raisins, not packed ...................... 1 cup  435 5 1 5.8 115 0.013333
Tortilla chips Low fat, baked...................... 10 chips  54 2 1 0.7 11 0.012963
Potato chips Reduced fat .......................... 1 oz  134 2 6 1.7 19 0.012687
Tortilla chips Regular ................................. 1 oz  142 2 7 1.8 18 0.012676
Couscous Cooked .................................... 1 cup  176 6 Tr 2.2 36 0.0125
Catsup ………………………... 1 tbsp  16 Tr Tr 0.2 4 0.0125
Fig bar ..................................... 1 cookie  56 1 1 0.7 11 0.0125
Trail mix nuts and seeds.................... 1 cup  707 21 47 8.8 66 0.012447
Catsup ...................................... 1 cup  250 4 1 3.1 65 0.0124
 Semisweet Chocolate chips......................... 1 cup  805 7 50 9.9 106 0.012298
Minestrone......soup................... 1 cup  82 4 3 1 11 0.012195
Spaghetti, cooked Enriched .................................. 1 cup  197 7 1 2.4 40 0.012183
Popcorn-Caramel coated Without peanuts .............. 1 cup  152 1 5 1.8 28 0.011842
Scalloped Potatoes from mix, milk, butter ................. 1 cup  228 5 11 2.7 31 0.011842
Peanut butter Chunk style .......................... 1 tbsp  94 4 8 1.1 3 0.011702
Tangerine canned (mandarin oranges)  light syrup..1 cup  154 1 Tr 1.8 41 0.011688
Chicken and rice…soup............ 1 cup  60 4 2 0.7 7 0.011667
French,vienna,or sourdough bread ................... 1/2" slice  69 2 1 0.8 13 0.011594
Rice cake, brown rice, plain ..... 1 cake  35 1 Tr 0.4 7 0.011429
Hoisin Sauce.................................. 1 tbsp  35 1 1 0.4 7 0.011429
Bread Crumbs Seasoned, unenriched ............. 1 cup  440 17 3 5 84 0.011364
Puffed Wheat........................ 1 cup  44 2 Tr 0.5 10 0.011364
 Macadamia nuts, dry roasted,salted ....1 oz (10-12 nuts) 203 2 22 2.3 4 0.01133
Plum canned in Heavy syrup pack................. 1 cup  230 1 Tr 2.6 60 0.011304
English muffin Toasted .................................... 1 muffin 133 4 1 1.5 26 0.011278
Brownie Fat free, 2" sq....................... 1 brownie 89 1 Tr 1 22 0.011236
English muffin Untoasted ................................ 1 muffin  134 4 1 1.5 26 0.011194
Granola bar Hard, plain .............................. 1 bar 134 3 6 1.5 18 0.011194
 Macadamia nuts, dry roasted,salted .................... 1 cup  959 10 102 10.7 17 0.011157
Soy Sauce...................................... 1 tbsp  9 Tr Tr 0.1 1 0.011111
Tortilla chips Light, reduced fat................. 1 oz  126 2 4 1.4 20 0.011111
Cornbread  @ 2% milk (2 1/2" x 2 1/2" x 1 1/2") ...1 piece  173 4 5 1.9 28 0.010983
Corn Muffin (2 1/2" dia x 2 1/4") ............. 1 muffin  174 3 5 1.9 29 0.01092
Croutons, seasoned.................... 1 cup  186 4 7 2 25 0.010753
Apricot nectar ………………................. 1 cup  141 1 Tr 1.5 36 0.010638
Tortillas, ready to cook (about 6" dia) Flour ........ 1 tortilla 104 3 2 1.1 18 0.010577
Wheat, thin square.................. 4 crackers  38 1 2 0.4 5 0.010526
French fries............................. 1 small 291 4 16 3 34 0.010309
Fruit leather, pieces ................ 1 oz  97 Tr 2 1 22 0.010309
Walnuts, English ……………...1 oz (14 halves) 185 4 18 1.9 4 0.01027
French fries.………………………...1 medium  458 6 25 4.7 53 0.010262
Clam chowder, New England................... 1 cup  117 5 2 1.2 20 0.010256
Chocolate coated raisins......... 10 pieces 39 Tr 1 0.4 7 0.010256
French fries.……………………….1 large 578 7 31 5.9 67 0.010208
Walnuts, English ....................... 1 cup, chopped 785 18 78 8 16 0.010191
Pineapple chunks canned in heavy syrup ............. 1 cup  198 1 Tr 2 51 0.010101
Pie..  Blueberry.............................. 1 piece (1/8 of  9" dia) 360 4 17 3.6 49 0.01
Olives, canned Pickled, green ......................... 5 medium  20 Tr 2 0.2 Tr 0.01
Pickle relish, sweet ................... 1 tbsp  20 Tr Tr 0.2 5 0.01
Canned, ready to serve, Vegetable ..soup.................. 1 cup  122 4 4 1.2 19 0.009836
Rolls Hamburger or hotdog ............. 1 roll  123 4 2 1.2 22 0.009756
Minestrone ..soup.................... 1 cup  123 5 3 1.2 20 0.009756
Potato Au gratin @ whole milk, butter mix ................. 1 cup  228 6 10 2.2 31 0.009649
Popcorn-Caramel coated With peanuts .................... 1 cup  168 3 3 1.6 34 0.009524
Rolls Dinner ..................................... 1 roll  84 2 2 0.8 14 0.009524
Hashed brown From home recipe ................ 1 cup  326 4 22 3.1 33 0.009509
Blueberry Muffin (2 3/4" dia  x 2")................. 1 muffin  158 3 4 1.5 27 0.009494
Peanut butter Smooth style ........................ 1 tbsp  95 4 8 0.9 3 0.009474
Chicken noodle..soup................ 1 cup  75 4 2 0.7 9 0.009333
Italian Bread ...................................... 1 slice  54 2 1 0.5 10 0.009259
Potato salad, home prepared .. …..1 cup  358 7 21 3.3 28 0.009218
Waffles Frozen, toasted, 4" dia............ 1 waffle 87 2 3 0.8 13 0.009195
Pie.  Pumpkin ............................... 1 piece   (1/8 of  9" dia) 316 7 14 2.9 41 0.009177
Corn Chips Plain ...................................... 1 oz  153 2 9 1.4 16 0.00915
Clam chowder, New England................ 1 cup  164 9 7 1.5 17 0.009146
Macaroni (elbows) cooked .................................. 1 cup  197 7 1 1.8 40 0.009137
Chocolate coated peanuts....... 10 pieces 208 5 13 1.9 20 0.009135
Pretzels Stick, 2 1/4" long....................... 10 pretzels  11 Tr Tr 0.1 6 0.009091
PRODUCT 19 ...................... 1 cup  110 3 Tr 1 25 0.009091
Coconut raw Dried, sweetened, shredded ... 1 cup  466 3 33 4.2 44 0.009013
White Bread ............................. 1 slice  67 2 1 0.6 12 0.008955
Chocolate chip cookie.  Reduced fat.................. 1 cookie  45 1 2 0.4 7 0.008889
Pie.  Apple .................................... 1 piece (1/8 of  9" dia) 411 4 19 3.6 58 0.008759
SPECIAL K.......................... 1 cup  115 6 Tr 1 22 0.008696
Potato chips  ................................. 1 oz  152 2 10 1.3 15 0.008553
Hamburger Regular condiments Single patty... 1 sandwich 272 12 10 2.3 34 0.008456
Noodles (egg noodles) cooked   Regular ............. 1 cup  213 8 2 1.8 40 0.008451
Pancakes, plain (4" dia) from scratch @ oil ..... 1 pancake 83 3 3 0.7 11 0.008434
Beef noodle .soup..................... 1 cup  83 5 3 0.7 9 0.008434
 Chocolate Pudding, Fat Free………………….4 oz 107 3 Tr 0.9 23 0.008411
Cocoa Powder containing  aspartane.... 1\2-oz envelope 48 4 Tr 0.4 9 0.008333
  Thousand Island Low calorie........................ 1 tbsp  24 Tr 2 0.2 2 0.008333
 Soft bread crumbs .......................... 1 cup  120 4 2 1 22 0.008333
Pretzels Twisted, regular ...................... 10 pretzels  229 5 2 1.9 48 0.008297
Chocolate milk  Lowfat (1%) ......................... 1 cup  158 8 3 1.3 26 0.008228
Bagel Plain ...................................... 3 1/2" bagel 195 7 1 1.6 38 0.008205
Bagel Cinnamon raisin ..................... 3 1/2" bagel 195 7 1 1.6 39 0.008205
MALT O MEAL................... 1 cup 122 4 Tr 1 26 0.008197
Pretzels Twisted, dutch, 2 3/4" x 2 5/8" ......... 1 pretzel 61 1 1 0.5 13 0.008197
Pie..  Fried, cherry ........................... 1 pie   (1/8 of  9" dia) 404 4 21 3.3 55 0.008168
Bagel Plain………………………….. 4" bagel  245 9 1 2 48 0.008163
Pine nuts (pignolia), shelled ... 1 tbsp  49 2 4 0.4 1 0.008163
Pine nuts (pignolia), shelled ..... 1 oz  160 7 14 1.3 4 0.008125
Bagel  Egg ...................................... 3 1/2" bagel 197 8 1 1.6 38 0.008122
Brazil nuts, shelled.................... 1 oz (6-8 nuts)  186 4 19 1.5 4 0.008065
Matzo, plain............................... 1 matzo 112 3 Tr 0.9 24 0.008036
Chicken and rice with vegetables ....................... 1 cup  88 6 1 0.7 12 0.007955
Pita Bread…………………………..6 1/2" pita 165 5 1 1.3 33 0.007879
KELLOGG’S  CORN FLAKES..................... 1 cup  102 2 Tr 0.8 24 0.007843
Egg bread (challah) ................ 1/2" slice  115 4 2 0.9 19 0.007826
Pita Bread ...................................... 4" pita  77 3 Tr 0.6 16 0.007792
Rolls Hard, kaiser............................. 1 roll  167 6 2 1.3 30 0.007784
Oatmeal Cookie Prepared  raisins (2 5/8" dia)......1 cookie  65 1 2 0.5 10 0.007692
Saltine Square................................... 4 crackers 52 1 1 0.4 9 0.007692
Chocolat cake @chocolate icing 18-oz cake) ....... 1 piece  235 3 10 1.8 35 0.00766
Noodles, chow mein, canned .... 1 cup  237 4 14 1.8 26 0.007595
Chocolate Syrup Fudge type………….1 tbsp 67 1 2 0.5 12 0.007463
Cornbread (3 3/4" x 2 1/2" x 3/4")................ 1 piece 188 4 6 1.4 29 0.007447
Pumpkin and squash kernels.roasted, seeds) ....1 oz 148 9 12 1.1 4 0.007432
Wheat flours All purpose, Sifted, spooned................ 1 cup  419 12 1 3.1 88 0.007399
Chocolate,Pudding ready to eat……………….4 oz 150 3 5 1.1 28 0.007333
Chocolate milk Reduced fat (2%) ................. 1 cup  179 8 5 1.3 26 0.007263
Potato pancakes, home prepared................... 1 pancake 207 5 12 1.5 22 0.007246
Pie..  Cherry................................... 1 piece  (1/8 of  9" dia) 486 5 22 3.5 69 0.007202
Carob candy..................................... 1 oz  153 2 9 1.1 16 0.00719
Saltine Oyster type ........................... 1 cup  195 4 5 1.4 32 0.007179
GENERAL MILLS TOTAL ......................... 1 1/3 cup 112 2 Tr 0.8 26 0.007143
Potato chips Reduced fat .......................... 1 oz  142 2 7 1 18 0.007042
KIX ...................................... 1 1/3 cup 114 2 1 0.8 26 0.007018
Cranberry sauce (1/8 of can)................................. 1 slice  86 Tr Tr 0.6 22 0.006977
Vegetarian vegetable .soup........ 1 cup  72 2 2 0.5 12 0.006944
Crackers Graham  2 1/2" sq ............................. 2 squares 59 1 1 0.4 11 0.00678
Pancakes, plain (4" dia) from mix...................... 1 pancake 74 2 1 0.5 14 0.006757
M&M’s (M&M MARS) Peanut................................... 1/4 cup 222 4 11 1.5 26 0.006757
Cashews ………………………………….1 oz (18 nuts)  163 5 14 1.1 8 0.006748
Graham Crackers Crushed ................................ 1 cup  356 6 8 2.4 65 0.006742
Mushroom gravy canned.............................. 1/4 cup 30 1 2 0.2 3 0.006667
Bread flours, enriched....................... 1 cup  495 16 2 3.3 99 0.006667
Milk Chocolate Plain................................ 1 bar (1.55 oz) 226 3 14 1.5 26 0.006637
Milk Chocolate chips................................... 1 cup 862 12 52 5.7 99 0.006613
Breakfast bar with fruit filling, fat free ...... 1 bar 121 2 Tr 0.8 28 0.006612
Grapefruit canned in light syrup ......................... 1 cup  152 1 Tr 1 39 0.006579
Cashews Oil roasted............................... 1 cup  749 21 63 4.9 37 0.006542
Croissant, butter ........................ 1 croissant  231 5 12 1.5 26 0.006494
Beef gravy canned...................................... 1/4 cup 31 2 1 0.2 3 0.006452
Turkey gravy canned.....................................1/4 cup 31 2 1 0.2 3 0.006452
Vegetable beef ..soup............... 1 cup  78 6 2 0.5 10 0.00641
Crème Filled Sandwich Cookie Chocolate .......... 1 cookie  47 Tr 2 0.3 7 0.006383
MR. GOODBAR (HERSHEY) ................... 1 bar (1.75 oz) 267 5 17 1.7 25 0.006367
Biscuit from refrigerated dough . Lower fat .. 2 1/4" biscuit 63 2 1 0.4 12 0.006349
Potato chips Plain Made from dried potatoes............... 1 oz  158 2 11 1 14 0.006329
Sweet rolls, cinnamon Commercial, with raisins .... 1 roll  223 4 10 1.4 31 0.006278
Bread Crumbs dry, enriched…………….. 1 oz  112 4 2 0.7 21 0.00625
Chocolate chip cookie (2 1/4" -2 1/2")  Regular .. 1 cookie  48 1 2 0.3 7 0.00625
Oatmeal Cookie Regular, large .................... 1 cookie  113 2 5 0.7 17 0.006195
Rice-White, long grain, enriched Instant, prepared ...... 1 cup  162 3 Tr 1 35 0.006173
 Devil's food commercially prepared, fat free .... 1 cookie  49 1 Tr 0.3 12 0.006122
Bread Crumbs dry, enriched ........................ 1 cup  427 14 6 2.6 78 0.006089
Chicken and rice .soup................. 1 cup  116 7 3 0.7 14 0.006034
Tortellini, pasta with cheese filling, frozen.. (1 cup cooked) 249 11 6 1.5 38 0.006024
Crackers Cheese with peanut butter ... 1 sandwich 34 1 2 0.2 4 0.005882
NUTRI GRAIN Cereal Bar, fruit filled .................... 1 bar 136 2 3 0.8 27 0.005882
Tomato ..soup........................... 1 cup  85 2 2 0.5 17 0.005882
BUTTERFINGER (NESTLE).................. 1 fun size bar 34 1 1 0.2 Tr 0.005882
REESE’S Peanut butter cup (contains 2) ..1 pack 243 5 14 1.4 25 0.005761
Chocolate beverage mix Prepared with milk ....... 1 cup  226 9 9 1.3 20 0.005752
TRIX..................................... 1 cup  122 1 2 0.7 26 0.005738
Chocolate syrup thin…………………1 tbsp 53 Tr Tr 0.3 12 0.00566
Boston cream (1/8 of pie) ........ 1 piece  232 2 8 1.3 39 0.005603
Regular Ice Cream Chocolate...........................1/2 cu 143 3 7 0.8 19 0.005594
CRISPIX............................... 1 cup  108 2 Tr 0.6 25 0.005556
Angelfood (1/12 of 12-oz cake) ........................ 1 piece  72 2 Tr 0.4 16 0.005556
Vanilla wafer medium size ...................... 1 cookie  18 Tr 1 0.1 3 0.005556
Granola bar Soft, chocolate-coated peanut butter .... 1 bar 144 3 9 0.8 15 0.005556
French toast Frozen, ready to heat.............. 1 slice  126 4 4 0.7 19 0.005556
Cashews Dry roasted ............................. 1 oz  163 4 13 0.9 9 0.005521
Indian fry (navajo) bread..……... 10 1/2" bread 526 11 15 2.9 85 0.005513
Sweet rolls, cinnamon from dough with frosting ......... roll  109 2 4 0.6 17 0.005505
Indian fry (navajo) bread........ 5" bread  296 6 9 1.6 48 0.005405
Toaster pastries Fruit filled............................... 1 pastry 204 2 5 1.1 37 0.005392
Brownies without icing (2 3/4 sq x 7/8").............. 1 brownie 227 3 9 1.2 36 0.005286
French toast sticks ............... 5 sticks 513 8 29 2.7 58 0.005263
English muffin  egg,cheese, Canadian bacon ..... 1 muffin  289 17 13 1.5 27 0.00519
APPLE JACKS..................... 1 cup  116 1 Tr 0.6 27 0.005172
Chicken noodle..soup........... 1 cup 58 2 1 0.3 9 0.005172
FROOT LOOPS ................... 1 cup  117 1 1 0.6 26 0.005128
 Prepared from recipe, with margarine ............... 1 cookie  78 1 5 0.4 9 0.005128
SNICKERS 1 bar (2 oz) 273 5 14 1.4 34 0.005128
Jams and preserves…………. 1(  .5 oz)  packet 39 Tr Tr 0.2 10 0.005128
M&M’s (M&M MARS) Plain.....................................1/4 cup 256 2 11 1.3 37 0.005078
frozen Orange juice concentrate Undiluted..... 6-fl-oz can 339 5 Tr 1.7 81 0.005015
Danish pastry Fruit filled............................... 1 danish  263 4 13 1.3 34 0.004943
Yellow Cake With chocolate frosting ....... 1 piece 243 2 11 1.2 35 0.004938
Tofu Firm ...................................... 1/4 block  62 7 4 0.3 2 0.004839
Waffles Low fat, 4" dia ........................ 1 waffle 83 2 1 0.4 15 0.004819
Beer Regular ................................. 12 fl oz  146 1 0 0.7 13 0.004795
NESTLE CRUNCH ........ 1 bar (1.55 oz) 230 3 12 1.1 29 0.004783
Orange juice Canned, unsweetened ............. 1 cup 105 1 Tr 0.5 25 0.004762
Cherry pie filling, canned ......... 1/5 of 21-oz can  85 Tr Tr 0.4 21 0.004706
French toast made @ 2% milk fried in margarine... 1 slice  149 5 7 0.7 16 0.004698
Orange juice Chilled (refrigerator case) ...... 1 cup 110 2 1 0.5 25 0.004545
Rice- Parboiled Raw .................................... 1 cup  686 13 1 3.1 151 0.004519
Orange juice Raw, all varieties .................... 1 cup  112 2 Tr 0.5 26 0.004464
Orange juice diluted @ 3 x water.................... 1 cup 112 2 Tr 0.5 27 0.004464
CHEX Corn ................................... 1 cup  113 2 Tr 0.5 26 0.004425
Cake Chocolate without frosting (1/12 of 9" dia) ... 1 piece  340 5 14 1.5 51 0.004412
Pie .. Pecan .................................... 1 piece  (1/8 of  9" dia) 503 6 27 2.2 64 0.004374
Biscuit from refrigerated dough Regular ..... 2 1/2" biscuit 93 2 4 0.4 13 0.004301
Chicken gravy canned................................... 1/4 cup 47 1 3 0.2 3 0.004255
Biscuits made with 2% milk ........................ 2 1/2" biscuit 212 4 10 0.9 27 0.004245
Nacho cheese Sauce...................... 1/4 cup 119 5 10 0.5 3 0.004202
Biscuits made with 2% milk .…………………. 4" biscuit  358 7 16 1.5 45 0.00419
Peanut Butter Cookie Commercially prepared .... 1 cookie  72 1 4 0.3 9 0.004167
Crème Filled Sandwich Cookie Vanilla Round... 1 cookie  48 Tr 2 0.2 7 0.004167
Country sausage gravy canned.....................1/4 cup 96 3 8 0.4 4 0.004167
Toaster pastries Low fat .................................... 1 pastry 193 2 3 0.8 40 0.004145
Tangerine juice sweetened ............................. 1 cup  125 1 Tr 0.5 30 0.004
Crackers Cheese, 1" sq .......................... 10 crackers  50 1 3 0.2 6 0.004
Pecan Shortbread Cookie Regular (2" dia)....... 1 cookie  76 1 5 0.3 8 0.003947
MILKY WAY (M&M MARS).................. 1 fun size bar 76 1 3 0.3 13 0.003947
Cream of Wheat Mix’n Eat, plain ................ 1 packet  102 3 Tr 0.4 21 0.003922
Cream of mushroom .soup........ 1 cup  129 2 9 0.5 9 0.003876
MILKY WAY ………………………..1 bar (2.15 oz) 258 3 10 1 44 0.003876
Doughnuts Yeast leavened, glazed ........... 1 hole  52 1 3 0.2 6 0.003846
Fat free cake (3 1/4 x 23/4") x 5/8" slice).................... 1 slice  79 2 Tr 0.3 17 0.003797
KIT KAT (HERSHEY) ........... 1 bar (1.5 oz) 216 3 11 0.8 27 0.003704
Jellies……………………1 tbsp 54 Tr Tr 0.2 13 0.003704
Puffed Rice........................... 1 cup  56 1 Tr 0.2 13 0.003571
Jams and preserves……….1 tbsp 56 Tr Tr 0.2 14 0.003571
Pineapple juice unsweetened canned .................. 1 cup  140 1 Tr 0.5 34 0.003571
Banana bread recipe prepared with margarine .. 1 slice  196 3 6 0.7 33 0.003571
Shortcake, biscuit type (about 3" dia) ............ 1 shortcake  225 4 9 0.8 32 0.003556
Rice-Brown  White, long grain, enriched Raw .......................... 1 cup  675 13 1 2.4 148 0.003556
Doughnuts 1 medium ............47 21 198 2 11 1.7 4.4 3.7 198 2 11 0.7 23 0.003535
Chicken pot pie, frozen .......... 1 small pie 484 13 29 1.7 43 0.003512
Rice- Parboiled Cooked............................... 1 cup  200 4 Tr 0.7 43 0.0035
Grits cooked .............................. 1 cup  145 3 Tr 0.5 31 0.003448
CORN POPS ........................ 1 cup  118 1 Tr 0.4 28 0.00339
Doughnuts Cake type ................................ 1 hole  59 1 3 0.2 7 0.00339
Cornstarch ................................. 1 tbsp  30 Tr Tr 0.1 7 0.003333
Crackers Round ................................... 4 crackers  60 1 3 0.2 7 0.003333
RICE KRISPIES .................. 1 1/4 cup 124 2 Tr 0.4 29 0.003226
Crackers Bite size................................ 1 cup 311 5 16 1 38 0.003215
Waffles Prepared from recipe, 7" dia .. 1 waffle 218 6 11 0.7 25 0.003211
Pie crust, baked From recipe .......................... 1 pie shell  949 12 62 3 86 0.003161
COCOA KRISPIES.............. 1 cup 160 3 1.3 0.5 27 0.003125
Catfish, breaded, fried............... 3 oz  195 15 11 0.6 7 0.003077
Pina colada.............................. 4.5 fl oz  262 1 3 0.8 40 0.003053
Pie crust, baked Graham cracker ...................... 1 pie shell 1181 10 60 3.6 156 0.003048
Crackers Wheat with cheese ............... 1 sandwich 33 1 1 0.1 4 0.00303
Toaster pastries Chocolate with frosting .......... 1 pastry 201 3 5 0.6 37 0.002985
Cocoa (powder containing nonfat dry milk).... 3 heaping tsp  102 3 1 0.3 22 0.002941
Rice-White, long grain, enriched Cooked....................... 1 cup  205 4 Tr 0.6 45 0.002927
Doughnuts Yeast leavened, glazed…….. 1 medium  242 4 14 0.7 27 0.002893
White cake With coconut frosting (1/12 of 9" dia) ..1 piece  399 5 12 1.1 71 0.002757
Pecan Shortbread Cookie Reduced fat.............. 1 cookie  73 1 3 0.2 11 0.00274
Tofu Soft, piece 2 1/2" x 2 3/4" x 1"................ 1 piece  73 8 4 0.2 2 0.00274
Gingerbread 1/9 of 8" square) .......................... 1 piece  263 3 12 0.7 36 0.002662
Grapefruit juice concentrate Undiluted.......... 6-fl-oz can  302 4 Tr 0.8 72 0.002649
Danish pastry Cheese filled ........................... 1 danish  266 6 16 0.7 26 0.002632
Tapioca, pearl, dry..................... 1 cup  544 Tr Tr 1.4 135 0.002574
CHEX Rice .................................... 1 1/4 cup 117 2 Tr 0.3 27 0.002564
Caramel Plain...................................... 1 piece  39 Tr 1 0.1 8 0.002564
Pineapple grapefruit juice drink................................... 8 fl oz 118 1 Tr 0.3 29 0.002542
Milk shake, thick, Chocolate ............................. 10.6 fl oz  356 9 8 0.9 63 0.002528
Shortbread Cookie Plain (1B\," sq) ...................... 1 cookie  40 Tr 2 0.1 5 0.0025
Jellies……………………………   1(.5 oz) packet 40 Tr Tr 0.1 10 0.0025
Cream of mushroom soup......... 1 cup  203 6 14 0.5 15 0.002463
Pineapple upside down (1/9 of 8" square) ........... 1 piece  367 4 14 0.9 58 0.002452
Toaster pastries Brown sugar cinnamon........... 1 pastry 206 3 7 0.5 34 0.002427
Pineapple orange juice drink................................... 8 fl oz  125 3 0 0.3 30 0.0024
Diluted with 3 parts water by volume ....................... 1 cup  128 Tr Tr 0.3 32 0.002344
Sponge shortcake............................ 1 shortcake  87 2 1 0.2 18 0.002299
Éclair, 5" x 2" x 1 3/4" ....................... 1 éclair 262 6 16 0.6 24 0.00229
white cake without frosting (1/12 of 9" dia) .......... 1 piece  264 4 9 0.6 42 0.002273
Molasses Cookie Large (3 1/2"-4" dia) .............. 1 cookie  138 2 4 0.3 24 0.002174
Sponge (1/12of 16-oz cake)..... 1 piece  187 5 5 0.4 71 0.002139
Grapefruit juice canned Unsweetened ............... 1 cup  94 1 Tr 0.2 23 0.002128
Cranberry juice cocktail......... 8 fl oz  144 0 Tr 0.3 36 0.002083
Grapefruit juice Raw Pink  or White.......................... 1 cup  96 1 Tr 0.2 23 0.002083
Lemonade  Frozen concentrate prepared ................. 8 fl oz  99 Tr 0 0.2 26 0.00202
Pie crust, baked From frozen.......................... 1 pie shell  648 6 41 1.3 62 0.002006
Grapefruit juice diluted 3x by volume...................... 1 cup  101 1 Tr 0.2 24 0.00198
Grape juice Canned or bottled ................... 1 cup 154 1 Tr 0.3 38 0.001948
Pie.  Lemon meringue .................. 1 piece  (1/8 of  9" dia) 362 5 16 0.7 50 0.001934
Cheese flavor puffs or twists .... 1 oz  157 2 10 0.3 15 0.001911
Shrimp 6 large 108 10 6 0.2 1 0.001852
Fruit Punch Drink 117 0 0 0.2 30 0.001709
Apple juice, bottled or canned……….. 1 cup  117 Tr Tr 0.2 29 0.001709
COCOA PUFFS ................... 1 cup 119 1 1 0.2 27 0.001681
Turkey Patties breaded fried (2.25 oz) ................. 1 patty 181 9 12 0.3 10 0.001657
Grape Juice concentrate Undiluted................ 6-fl-oz can  387 1 1 0.6 96 0.00155
Biscuit with egg and sausage ............................ 1 biscuit 581 19 39 0.9 41 0.001549
Molasses Cookie Medium ................................ 1 cookie  65 1 2 0.1 11 0.001538
Shrimp breaded, fried ......................... 3 oz 206 18 10 0.3 10 0.001456
Sugar Cookie Commercially prepared ....... 1 cookie  72 1 3 0.1 10 0.001389
Sugar Cookie From refrigerated dough...... 1 cookie  73 1 3 0.1 10 0.00137
Malted milk  Chocolate Prepared ............................. 1 cup  225 9 9 0.3 18 0.001333
Chocolate Frosting................................1/12 package 151 Tr 7 0.2 24 0.001325
Sponge Snack cake, creme filled............ 1 cake  155 1 5 0.2 27 0.00129
Chicken Thigh batter dipped fried (with bones skin).1 thigh  238 19 14 0.3 8 0.001261
Oyster Breaded, fried ......................... 3 oz  167 7 11 0.2 0 0.001198
Cheesecake (1/6 of 17-oz cake)........................... 1 piece 257 4 18 0.3 20 0.001167
Chicken Breast dipped fried (with bones skin).1/2 breast 364 35 18 0.4 13 0.001099
Chicken  Drumstick batter fried (with bones skin). 1 drum 193 16 11 0.2 6 0.001036
Tapioca, Pudding Fat Free………………………4 oz 98 2 Tr 0.1 23 0.00102
Scallops, cooked, breaded, fried ................ 6 large 200 17 10 0.2 9 0.001
Vanilla Pudding Fat Free…………………………..4 oz 105 2 Tr 0.1 24 0.000952
Cake Angelfood (1/12 of 10" dia) ..... 1 piece  129 3 Tr 0.1 29 0.000775
Tapioca Pudding, ready to eat……………………4 oz 134 2 4 0.1 22 0.000746
Vanilla Pudding ready to eat……………………4 oz 147 3 4 0.1 25 0.00068
Honey………………..1 cup 1031 1 0 0.7 279 0.000679
Clam Breaded, fried .........................3/4 cup 451 13 26 0.3 39 0.000665
Chicken Wing batter dipped fried (with bones skin).. 1 wing 159 10 11 0.1 5 0.000629
Marshmallows Miniature.............................. 1 cup  159 1 Tr 0.1 41 0.000629
Ice milk, soft, vanilla, in cone ................................. 1 cone  164 4 6 0.1 24 0.00061
Rice Pudding, ready to eat…………………………4 oz 184 2 8 0.1 25 0.000543
Club soda ................................ 12 fl oz  0 0 0 0 0 #DIV/0!
Other diet drink ..................... 12 fl oz 0 Tr 0 0 Trace #DIV/0!
  Caesar Regular .............................. 1 tbsp  78 Tr 8 Tr Trace #VALUE!
  Caesar Low calorie........................ 1 tbsp 17 Tr 1 Tr 3 #VALUE!
  Italian Low calorie........................ 1 tbsp  16 Tr 1 Tr 1 #VALUE!
  Russian Low calorie........................ 1 tbsp  23 Tr 1 Tr 4 #VALUE!
Butter Cookies prepared ............................. 1 cookie  23 Tr 1 Tr 3 #VALUE!
Croissant with egg, cheese, bacon.................. 1 croissant 413 16 28 NA 24 #VALUE!
Danish pastry Cheese filled...................... 1 pastry 353 6 25 NA 29 #VALUE!
Danish pastry Fruit filled.......................... 1 pastry 335 5 16 NA 45 #VALUE!
French toast with butter ....... 2 slices 356 10 19 NA 36 #VALUE!
Hashed brown potatoes........ 1/2 cu 151 2 9 NA 16 #VALUE!
Pancakes with butter syrup................................ 2 pancakes  520 8 14 NA 91 #VALUE!
Burrito With beans and cheese......... 1 burrito 189 8 6 NA 27 #VALUE!
Burrito With beans and meat............ 1 burrito 255 11 9 NA 33 #VALUE!
Cheeseburger Double patty with mayo veg... 1 sandwich 417 21 21 NA 35 #VALUE!
Cheeseburger Single patty with mayo veg..... 1 sandwich 295 16 14 NA 27 #VALUE!
Cheeseburger plain Double patty .................... 1 sandwich 457 28 28 NA 22 #VALUE!
Cheeseburger plain  Single patty...................... 1 sandwich 319 15 15 NA 32 #VALUE!
Cheeseburger Large Single patty  mayo veg.. 1 sandwich 563 28 33 NA 38 #VALUE!
Cheeseburger all the way…..with bacon .... 1 sandwich 608 32 37 NA 37 #VALUE!
Chicken fillet (breaded fried) sandwich, plain .. 1 sandwich 515 24 29 NA 39 #VALUE!
Chili con carne........................ 1 cup  256 25 8 NA 22 #VALUE!
Chimichanga with beef .......... 1 chimichanga  452 20 20 NA 43 #VALUE!
Coleslaw.................................. 3/4 cup 147 1 11 NA 13 #VALUE!
Enchilada with cheese ............ 1 enchilada  319 10 19 NA 29 #VALUE!
Fish sandwich, with tartar sauce and cheese ...1 sandwich 523 21 29 NA 48 #VALUE!
Frijoles (refried beans, chili sauce, cheese) ............. 1 cup  225 11 8 NA 29 #VALUE!
Hamburger Regular condiments Double patty  1 sandwich 576 32 32 NA 39 #VALUE!
Hamburger Large everything Double patty ... 1 sandwich 540 34 27 NA 40 #VALUE!
Hamburger Large everything Single patty..... 1 sandwich 512 26 27 NA 40 #VALUE!
Hot dog Plain...................................... 1 sandwich 242 10 15 NA 18 #VALUE!
Hot dog With chili ............................. 1 sandwich 296 14 13 NA 31 #VALUE!
Hot dog (corndog)......................... 1 corndog 460 17 19 NA 56 #VALUE!
Hush puppies .......................... 5 pieces 257 5 12 NA 35 #VALUE!
Mashed potatoes .....................1/3 cup 66 2 1 NA 35 #VALUE!
Nachos, with cheese sauce ..... 6-8 nachos  346 9 19 NA 36 #VALUE!
Onion rings, breaded and fried...................... 8-9 rings  276 4 16 NA 31 #VALUE!
Pizza  Cheese ............................ 1 slice (1/8 of 12" pizza)  140 8 3 NA 21 #VALUE!
Pizza Meat and vegetables .......... 1 slice (1/8 of 12" pizza)  184 13 5 NA 21 #VALUE!
Pizza Pepperoni ......................... 1 slice (1/8 of 12" pizza)  181 10 7 NA 20 #VALUE!
Roast beef sandwich, plain .... 1 sandwich 346 22 14 NA 33 #VALUE!
Salad, tossed, with chicken, no dressing..... 1 1/2 cups  105 17 2 NA 4 #VALUE!
Salad, tossed, with egg, cheese, no dressing.... 1 1/2 cups  102 9 6 NA 5 #VALUE!
Shrimp, breaded and fried...... 6-8 shrimp  454 19 25 NA 40 #VALUE!
Sub sandwich 6"(oil,cold cuts, everything) ... 1 sandwich 456 22 19 NA 51 #VALUE!
Sub Roast beef 6"(with tomato,lettuce, mayo) . 1 sandwich 410 29 13 NA 44 #VALUE!
Sub Tuna salad 6" (with mayo,lettuce) ............ 1 sandwich 584 30 28 NA 55 #VALUE!
Taco, beef................................ 1 small 369 21 21 NA 27 #VALUE!
Taco, beef.…………………….. 1 large 568 32 32 NA 41 #VALUE!
Taco salad (with beef, cheese, taco shell) ... .1 1/2 cups  279 13 15 NA 24 #VALUE!
Tostada (with cheese, veg)  beans and beef... .1 tostada  333 16 17 NA 30 #VALUE!
Tostada (with cheese, veg) With guacamole ..... 1 tostada  181 6 12 NA 16 #VALUE!
Soups  Prepared with whole milk #DIV/0!
Canned, ready to serve, Chicken and vegetable soup 1 cup 166 12 5 NA 19 #VALUE!
Teriyaki Sauce................................ 1 tbsp  15 1 0 Tr 3 #VALUE!
Vanilla Frosting..................................1/12 package 159 Tr 6 Tr 26 #VALUE!
Honey…………………1 tbsp 64 Tr 0 Tr 17 #VALUE!
Onion rings, 2"-3" dia  fried, frozen, oven heated ...10 rings 244 3 16 ..8 23 #VALUE!
Spirulina, dried ....................... 1 tbsp  3 Tr Tr Tr Tr #VALUE!
Beer Light ..................................... 12 fl oz  99 1 0 0 5 0
Gin, rum, vodka, whiskey 80 proof .......1.5 fl oz  97 0 0 0 0 0
Liqueur, coffee, 53 proof........ 1.5 fl oz  175 Tr Tr 0 24 0
Daiquiri ................................... 2 fl oz  112 Tr Tr 0 4 0
Sweet Desert Wine.......................... 3.5 fl oz  158 Tr 0 0 12 0
Table Wine...................... 3.5 fl oz 74 Tr 0 0 2 0
Cola type ................................. 12 fl oz  152 0 0 0 38 0
Diet Cola (aspartane)...................... 12 fl oz  4 Tr 0 0 Trace 0
Ginger Ale…………….12 fl oz 124 0 0 0 32 0
Grape ...................................... 12 fl oz  160 0 0 0 42 0
Lemon lime............................. 12 fl oz  147 0 0 0 38 0
Orange..................................... 12 fl oz  179 0 0 0 46 0
Coffee Brewed ................... 6 fl oz  4 Tr 0 0 1 0
30 Espresso .................................. 2 fl oz  5 Tr Tr 0 1 0
grape drink ............................. 8 fl oz  113 0 0 0 29 0
Lemonade  Low cal @ aspartame................ 8 fl oz  5 0 0 0 1 0
Rice beverage (RICE DREAM) .............................. 1 cup  120 Tr 2 0 25 0
Tea Black brewed.................................... 6 fl oz  2 0 0 0 1 0
Tea  Herb other than chamomile....... 6 fl oz  2 0 0 0 Trace 0
Tea  Sweetened, lemon flavor ..... 8 fl oz  88 Tr 0 0 22 0
Tea  Sweetened with saccharin, lemon flovor………8oz 5 0 0 0 1 0
Blue Cheese...................................... 1 oz 100 6 8 0 1 0
Camembert (3 weges @ 4-oz container)............... 1 wedge 114 8 9 0 Trace 0
Cheddar Cut pieces .......................... 1 oz  114 7 9 0 Trace 0
Cheddar Shredded ............................ 1 cup  455 28 37 0 1 0
Cottage cheese (4%) Large curd ....................... 1 cup  233 28 10 0 6 0
Cottage cheese Low fat (1%) ..................... 1 cup  164 28 2 0 6 0
Cream Cheese............................ 1 oz  99 2 10 0 1 0
Cream Cheese…….                   1 tbsp 51 1 5 0 Trace 0
Cream Cheese  Low fat............................... 1 tbsp 35 2 3 0 1 0
Cream Cheese Fat free............................... 1 tbsp  15 2 Tr 0 1 0
Feta Cheese...................................... 1 oz  75 4 6 0 1 0
Low fat, cheddar or colby…….... 1 oz  49 7 2 0 1 0
Mozzarella made with whole milk........................ 1 oz 80 6 6 0 1 0
Mozzarella (Part skim low moisture) ...................... 1 oz  79 8 5 0 1 0
Muenster............................... 1 oz  104 7 9 0 Trace 0
Neufchatel ............................ 1 oz  74 3 7 0 1 0
Parmesan, grated.................. 1 cup  456 42 30 0 4 0
Parmesan, grated……………. 1 tbsp  23 2 2 0 Trace 0
Parmesan, grated……………. 1 oz 129 12 9 0 1 0
Provolone ............................. 1 oz  100 7 8 0 1 0
Ricotta, made with whole milk........................ 1 cup  428 28 32 0 7 0
Part skim milk ................... 1 cup  340 28 19 0 13 0
 Swiss .................................... 1 oz  107 8 8 0 1 0
American Cheese Regular .............................. 1 oz  106 6 9 0 Trace 0
American Fat free............................... 1 slice  31 5 Tr 0 3 0
Swiss .................................... 1 oz 95 7 7 0 1 0
Half and Half ........................... 1 cup . 315 7 28 0 10 0
Half and Half…………………. 1 tbsp  20 Tr 2 0 1 0
Light, coffee, or table cream............. 1 cup 469 6 46 0 9 0
Light, coffee, or table cream... 1 tbsp  29 Tr 3 0 1 0
Whipping Cream, unwhipped  Light ................... 1 cup  699 5 74 0 7 0
... (volume about double when whipped)…..1 tbsp . 44 Tr 5 0 Trace 0
Whipping Cream, unwhipped  Heavy.................. 1 cup 821 5 88 0 7 0
Whipping Cream, unwhipped  Heavy….. 1 tbsp  52 Tr 6 0 Trace 0
 Whipped topping (pressurized) ...................... 1 cup  154 2 13 0 7 0
 Whipped topping (pressurized) …….. 1 tbsp 8 Tr 1 0 Trace 0
Sour Cream,  Regular .................................... 1 cup . 493 7 48 0 10 0
Sour Cream,  Regular………….1 tbsp  26 Tr 3 0 1 0
Sour Cream, Reduced fat ............................. 1 tbsp  20 Tr 2 0 1 0
Sour Cream, Fat free .................................... 1 tbsp 12 Tr 0 0 2 0
Immitation Whipped topping Frozen .................. 1 cup 239 1 19 0 17 0
Immitation Whipped topping Frozen……... 1 tbsp  13 Tr 1 0 1 0
Frozen yougurt Vanilla .................................. 1/2 cup. 114 3 4 0 17 0
regular Ice Cream Vanilla................................ 1/2 cup. 133 2 7 0 16 0
Ice Cream Light (50% reduced fat) vanilla……….1/2 cup 92 3 3 0 15 0
Soft serve, french vanilla..... 1/2 cup. 185 4 11 0 19 0
Sherbet, orange ....................... 1/2 cup 102 1 1 0 22 0
Milk Whole (3.3% fat) ................. 1 cup  150 8 8 0 11 0
Milk Reduced fat (2%) ................. 1 cup  121 8 5 0 12 0
Milk Lowfat (1%) ......................... 1 cup  102 8 3 0 12 0
Milk Nonfat (skim) ....................... 1 cup  86 8 Tr 0 12 0
Milk Buttermilk ............................ 1 cup  99 8 2 0 12 0
Canned Milk Condensed, sweetened......... 1 cup  982 24 27 0 166 0
Canned Milk Evaporated Whole milk........................ 1 cup  339 17 19 0 25 0
Evaporated Skim milk .......................... 1 cup  199 19 1 0 29 0
Nonfat instant milk....................... 1 cup  244 24 Tr 0 35 0
Milk shake, thick, Vanilla .................................. 11 fl oz  350 12 9 0 56 0
Low Fat yogurt (milk solids) Fruit flavored.......... 8-oz   231 10 2 0 43 0
low fat yogurt (milk solids) Plain..................... 8-oz  144 12 4 0 16 0
nonfat yogurt (milk solids) Fruit flavored............ 8-oz  213 10 Tr 0 43 0
nonfat yogurt(milk solids) Plain....................... 8-oz  127 13 Tr 0 17 0
Yogurt (no milk solids) plain ........................... 8-oz  139 8 7 0 11 0
Yogurt (no milk solids) nonfat milk, low cal……..8-oz 98 9 Tr 0 17 0
Egg Whole raw.................................. 1 medium  66 5 4 0 1 0
Egg Whole raw………………. 1 large raw 75 6 5 0 1 0
Egg Whole raw 86 7 6 0 1 0
Egg White raw.................................... 1 large 17 4 0 0 Trace 0
Egg Yolk raw..................................... 1 large 59 3 5 0 Trace 0
Fried egg in margarine........................... 1 large 92 6 7 0 1 0
Hard Boild egg........................... 1 large 78 6 5 0 1 0
Hard Boild egg…..1 cup chopped  211 17 14 0 2 0
Egg Poached, with salt................ 1 large 75 6 5 0 1 0
Scrambled egg in margarine...... 1 large 101 7 7 0 1 0
 Egg substitute, liquid ................ 1/4 cu 53 8 2 0 Trace 0
Butter...................................... 1 stick  813 1 92 0 Trace 0
Butter………………………. 1 tbsp  102 Tr 12 0 Trace 0
Lard ...................................... 1 cup 1849 0 205 0 0 0
Lard……………………….. 1 tbsp 115 0 13 0 0 0
Margarine Hard (4 sticks per lb) ........... 1 stick  815 1 91 0 1 0
Margarine Hard (4 sticks per lb) ….1 tbs 101 Tr 11 0 Trace 0
Margarine Soft ...................................... 1 cup 1626 2 183 0 1 0
Margarine Soft .………….1 tsp  34 Tr 4 0 Trace 0
Margarine Hard 60% fat (4 sticks per lb) ........... 1 stick  621 1 70 0 0 0
Margarine Hard 60% fat (4 sticks per lb) …. 1 tbsp  76 Tr 9 0 0 0
Spread (about 40% fat)........... 1 cup  801 1 90 0 1 0
Margarine butter blend.............. 1 stick  811 1 91 0 1 0
Margarine butter blend.……………. 1 tbsp  102 Tr 11 0 Trace 0
Olive or Peanut oil...................................... 1 cup  1909 0 216 0 0 0
Olive or Peanut oil………………. 1 tbsp 119 0 14 0 0 0
Other oil (such as canola,corn,soy) ...................... 1 cup 1927 0 218 0 0 0
Other oil (such as canola,corn,soy).. 1 tbsp  120 0 14 0 0 0
  Blue cheese Regular ............................ 1 tbsp  77 1 8 0 1 0
  Blue cheese Low calorie...................... 1 tbsp  15 1 1 0 Trace 0
  French Regular .............................. 1 tbsp  67 Tr 6 0 3 0
  French Low calorie........................ 1 tbsp  22 Tr 1 0 4 0
  Italian Regular .............................. 1 tbsp  69 Tr 7 0 1 0
  Mayonnaise Regular .............................. 1 tbsp  99 Tr 11 0 Trace 0
  Mayonnaise Light  Cholestorol free 49 Tr 5 0 1 0
  Russian Regular .............................. 1 tbsp 76 Tr 8 0 2 0
  Thousand Island Regular .............................. 1 tbsp 59 Tr 6 0 2 0
  Homemade French……………………….1 tbsp 88 Tr 10 0 Trace 0
  Homemade Vinegar and oil..................... 1 tbsp  70 0 8 0 Trace 0
Clam Raw, meat only ....................... 3 oz  63 11 1 0 2 0
Clams Canned, drained solids ........... 3 oz  126 22 2 0 4 0
Clams Canned, drained solids…….1 cup 237 41 3 0 8 0
Cod Baked or broiled ..................... 3 oz  89 20 1 0 0 0
Canned, solids and liquid ....... 3 oz  89 19 1 0 0 0
Crab Alaska King Steamed................................ 1 leg  130 26 2 0 0 0
Crab Alaska King Steamed.…………….3 oz 82 16 1 0 0 0
Crab Imitation, from surimi ......... 3 oz 87 10 1 0 9 0
Blue crab Steamed................................ 3 oz 87 17 2 0 0 0
Blue crab Canned crabmeat ................. 1 cup  134 28 2 0 0 0
Crab Cake with egg and onion fried in margarine ... 1 cake 93 12 5 0 Trace 0
Flounder or sole baked or broiled .......................... 3 oz  99 21 1 0 0 0
Haddock, baked or broiled........ 3 oz  95 21 1 0 0 0
Halibut, baked or broiled .......... 3 oz  119 23 2 0 0 0
Herring, pickled ........................ 3 oz  223 12 15 0 8 0
Lobster, steamed ....................... 3 oz  83 17 1 0 1 0
Ocean perch, baked or broiled.............................. 3 oz  103 20 2 0 0 0
Oyster Raw, meat only ....................... 1 cup  169 17 6 0 10 0
Oyster 6 medium  57 6 2 0 3 0
Pollock, baked or broiled.......... 3 oz  96 20 1 0 0 0
Rockfish, baked or broiled........ 3 oz 103 20 2 0 0
Roughy, orange, baked or broiled ................... 3 oz  76 16 1 0 0 0
Salmon Baked or broiled (red) ............ 3 oz  184 23 9 0 0 0
Salmon Canned (pink) solids and liquid …... 3 oz  118 17 5 0 0 0
 Smoked (chinook) .................. 3 oz  99 16 4 0 0 0
Sardines in oil (drained) ................... 3 oz 177 21 10 0 0 0
Scallops Steamed................................... 3 oz  95 20 1 0 9 0
Shrimp canned, drained solids ........... 3 oz  102 20 2 0 1 0
Swordfish, baked or broiled...... 3 oz  132 22 4 0 1 0
Trout, baked or broiled ............. 3 oz  144 21 6 0 1 0
Tuna Baked or broiled ..................... 3 oz  118 25 1 0 1 0
Tuna canned in oil pack,drained,  chunk light ........... 3 oz  168 25 7 0 1 0
Tuna water pack, chunk light....... 3 oz  99 22 1 0 1 0
Tuna Water pack, solid white ....... 3 oz  109 20 3 0 1 0
Tuna salad (made with mayo)....................... 1 cup  383 33 19 0 19 0
.Beef,.Fatty cut (pot roasted or simmered) Lean and fat 3 oz  293 23 22 0 0 0
Beef,..  Lean only (pot roasted or simmered)............. 3 oz  213 26 11 0 0 0
Beef,  Lean cut(bottom round) simmered Lean and fat. 3 oz  234 24 14 0 0 0
.Beef,.  Lean cut(bottom round) simmered Lean only.. 3 oz  178 27 7 0 0 0
Ground beef, broiled 83% lean............................... 3 oz  218 22 14 0 0 0
Ground beef, broiled 73% lean............................... 3 oz  246 20 18 0 0 0
.Beef,.  Liver, fried2C\," x C\," ........................... 3 oz  184 23 7 0 7 0
..Beef,  Fatty Roast (rib) oven cooked Lean and fat..... 3 oz  304 19 25 0 0 0
.Beef,.  Fatty Roast (rib)oven cooked Lean only............ 3 oz . 195 23 11 0 0 0
.Beef,.  Lean Roast eye of round) cooked Lean only... 3 oz  143 25 4 0 0 0
 Sirloin Steak broiled Lean and fat....................... 3 oz  219 24 13 0 0 0
Sirloin Steak broiled Lean only........................... 3 oz  166 26 6 0 0 0
Beef, canned, corned................. 3 oz  213 23 13 0 0 0
Beef, dried, chipped .................. 1 oz  47 8 1 0 Tr 0
Lamb   Chops braised Lean and fat....................... 3 oz  294 26 20 0 0 0
Lamb   Chops braised Lean only........................... 3 oz  237 30 12 0 0 0
Lamb   Loin, broiled Lean and fat....................... 3 oz  269 21 20 0 0 0
Lamb .  Loin, broiled Lean only........................... 3 oz  184 25 8 0 0 0
.Lamb   Leg, roasted Lean and fat.......................... 3 oz  219 22 14 0 0 0
Lamb Cooked..  Leg, roasted Lean only.................. 3 oz  162 24 7 0 0 0
Lamb Cooked...  Rib Lean and fat..................... 3 oz  305 18 25 0 0 0
Lamb Cooked...  Rib Lean only.......................... 3 oz  197 22 11 0 0 0
Bacon Regular ................................. 3 medium slices 109 6 9 0 Tr 0
Bacon Canadian style (6 slices per 6-oz pkg)...2 slices 86 11 4 0 1 0
Ham, light cure, roasted Lean and fat...................... 3 oz  207 18 14 0 0 0
Ham, light cure, roasted Lean only........................... 3 oz  133 21 5 0 0 0
 Ham, canned, roasted……………………...... 3 oz  142 18 7 0 Tr 0
Pork chop (broiled)Lean and fat....................... 3 oz  204 24 11 0 0 0
 Pork chop (broiled) Lean only........................... 3 oz 172 26 7 0 0 0
 Pork chop (fried) Lean and fat....................... 3 oz 235 25 14 0 0 0
 Pork chop (fried) Lean only........................... 3 oz  197 27 9 0 0
 Ham (roasted) Lean and fat.......................... 3 oz  232 23 15 0 0 0
Ham (roasted) Lean only.............................. 3 oz  179 25 8 0 0 0
Pork.  Rib roast Lean and fat.......................... 3 oz  217 23 13 0 0 0
Pork.  Rib roast Lean only.............................. 3 oz  190 24 9 0 0 0
Pork.  Ribs Backribs, roasted.................. 3 oz  315 21 25 0 0 0
Pork..  Ribs Country style, braised.......... 3 oz  252 20 18 0 0 0
Pork.  Ribs Spareribs, braised................. 3 oz 337 25 26 0 0 0
Pork.  Shoulder cut Lean and fat.......................... 3 oz  280 24 20 0 0 0
Pork  Shoulder cut  Lean only.............................. 3 oz 211 27 10 0 0 0
Bologna, beef and pork (8 per 8-oz pkg) ....2 slices 180 7 16 0 2 0
Braunschweiger (6 slices per6-oz pkg)............ 2 slices 205 8 18 0 2 0
 Canned, lunch meat(7 slices per 7-oz can).... 2 slices 172 7 15 0 1 0
Pork with ham (12 slices per12-oz can) ............ 2 slices 188 8 17 0 1 0
Pork and chicken (12 slicesper 12-oz can) ....... 2 slices 117 9 8 0 1 0
 Cooked ham (1 oz) Regular ................................. 2 slices 104 10 6 0 2 0
Cooked ham (1 oz) Extra lean ............................. 2 slices 75 11 3 0 1 0
 Frankfurter (1.6 oz) Beef and pork....................... 1 frank  144 5 13 0 1 0
Frankfurter (1.6 oz) Beef ...................................... 1 frank  142 5 5 0 1 0
Pork sausage cooked Link (4" x 7/8" raw) .......... 2 links 96 5 8 0 Tr 0
 Pork sausage cooked Patty (3 7/8" x 1/4" raw) ... 1 patty 100 5 8 0 Tr 0
Salami, beef and pork (1 oz) cooked type.......... 2 slices 143 8 11 0 1 0
Salami, beef and pork (3 1/8" x 1/16") dry type .. 2 slices 84 5 7 0 1 0
Vienna sausage (7 per 4-oz can) ................. 1 sausage  45 2 4 0 Tr 0
Veal Cutlet lean and fat cooked ........................... 3 oz  179 31 5 0 0 0
Veal Rib, roasted, lean and fat........................ 3 oz  194 20 12 0 0 0
Chicken pieces, boneless,breaded  fried, plain ... 6 pieces 319 18 21 0 15 0
Sundae, hot fudge ................ 1 sundae 284 6 9 0 48 0
Chicken Dark meat (fried)............................ 3 oz  203 25 10 0 2 0
Chicken Light meat (fried)............................ 3 oz  163 28 5 0 Tr 0
Chicken  Breast meat only roasted........ 1/2 breast 142 27 3 0 0 0
Chicken Drumstick meat only roasted ....... 1 drumstick 76 12 2 0 0 0
Chicken.  Thigh meat only roasted.................................... 1 thigh  109 13 6 0 0 0
Chicken.  Stewed dark and light meat chopped or diced .... 1 cup  332 43 17 0 0 0
Chicken giblets, simmered, chopped ..................... 1 cup  228 37 7 0 1 0
Chicken liver, simmered ........... 1 liver 31 5 1 0 Tr 0
Chicken neck, meat only, simmered................. 1 neck  32 4 1 0 0 0
Duck, roasted, flesh only .......... 1/2 duck 444 52 25 0 0 0
Turkey Roasted Dark meat............................. 3 oz  159 24 6 0 0 0
Turkey Roasted Light meat ............................ 3 oz  133 25 3 0 0 0
Turkey Roasted Light and dark meat, chop or diced.. 1 cup  238 41 7 0 0 0
Turkey Ground, cookedPatty, from 4 oz raw............. 1 patty 193 22 11 0 0 0
Turkey Ground, cooked Crumbled.............................. 1 cup  298 35 17 0 0 0
Turkey giblets, simmered, chopped ........................... 1 cup  242 39 7 0 3 0
Turkey neck, meat only, simmered.............................. 1 neck  274 41 11 0 0 0
Chicken Canned, boneless ................. 5 oz  234 31 11 0 0 0
Chicken Frankfurter 1.6 oz ................................. 1 frank  116 6 9 0 3 0
Chicken Roll, light meat (1oz per slice)................ 2 slices 90 11 4 0 1 0
Turkey Gravy and turkey, frozen ..... 5-oz package  95 8 4 0 7 0
Turkey Roast boneless light + dark meat, cooked..... 3 oz  132 18 5 0 3 0
Beef broth,bouillon, Consomme .................... 1 cup  29 5 0 0 2 0
Chicken broth....................... 1 cup  17 3 0 0 1 0
Beef bouillon..................... 1 packet  14 1 1 0 1 0
Beef stock (home prepared)…soup......... 1 cup  31 5 Tr 0 3 0
Chicken stock (home prepared).......... 1 cup  86 6 3 0 8 0
Worcestershire Sauce..................... 1 tbsp  11 0 0 0 3 0
White Chocolate chips.................................. 1 cup  916 10 55 0 101 0
Gumdrops (3/4" dia) .............. 1 cup  703 0 0 0 180 0
Gummy bears ....................... 10 bears 85 0 0 0 22 0
Gummy worms..................... 10 worms 286 0 0 0 73 0
Hard candy.............................. 1 piece  24 0 Tr 0 6 0
STARBURST fruit chews (M&M MARS) 2.07 oz) ..1 bag 234 Tr 4 0 50 0
Fruit and juice bar .................. 1 bar (2.5 fl oz)  63 1 Tr 0 16 0
Ice pop..................................... 1 bar (2 fl oz) 42 0 0 0 11 0
Italian ices............................... 1/2  cup 61 Tr Tr 0 16 0
gelatin dessert Regular .................................... 1/2 cup 80 2 0 0 19 0
gelatin dessert Reduced cal (with aspartame)....1/2 cup 8 1 0 0 1 0
Brown Sugar packed…………………..1 cup 827 0 0 0 214 0
Brown Sugar unpacked…………………..1 cup 545 0 0 0 141 0
Brown Sugar unpacked…………………..1 tbsp 34 0 0 0 9 0
White  Sugar granulated……………..1 packet 23 0 0 0 6 0
White  Sugar granulated………………..1 tsp 16 0 0 0 4 0
White  Sugar granulated……………….1 cup 774 0 0 0 200 0
White sugar Powdered……………….1 tbsp 31 0 Tr 0 8 0
White sugar Powdered…………………1 cup 467 0 Tr 0 119 0
Corn syrup, light…………………………1 tbsp 56 0 0 0 15 0
Maple Syrup……………………………..1 tbsp 52 0 Tr 0 13 0
Molasses, blackstrap……………………..1 tbsp 47 0 0 0 12 0
Pancake Syrup…………………………….1 tbsp 57 0 0 0 15 0
Pancake Syrup, reduced calorie………..1 tbsp 25 0 0 0 7 0
Vinegar Cider ...................................... 1 tbsp  2 0 0 0 1 0


PS.  Fibre and fiber are both correct spellings of the same word

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