| Table 9.
Nutritive Value of the Edible Part of Food
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| Food Description
portion | Calories (kcal)
| protein (g)
| fat (g)
| fiber
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| Beverages
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| Alcoholic
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| Beer
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|
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
|
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| Mixed drinks
|
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|
|
|
|
Daiquiri
................................... 2 fl oz
| 112
| Tr
| Tr
| 0
|
|
|
Pina
colada.............................. 4.5 fl oz
| 262
| 1
| 3
| 0.8
|
|
| Dessert Wline
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|
Dry ..................................... 3.5 fl oz
| 130
| Tr
| 0
| 0
|
|
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Sweet ................................. 3.5 fl oz
| 158
| Tr
| 0
| 0
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| Table Wine
|
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Red..................................... 3.5 fl oz
| 74
| Tr
| 0
| 0
|
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White ................................. 3.5 fl oz
| 70
| Tr
| 0
| 0
|
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| Carbonated*
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Club soda
................................ 12 fl oz
| 0
| 0
| 0
| 0
|
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Cola type ................................. 12 fl oz
| 152
| 0
| 0
| 0
|
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|
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
|
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|
Grape
...................................... 12 fl oz
| 160
| 0
| 0
| 0
|
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|
Lemon lime............................. 12 fl oz
| 147
| 0
| 0
| 0
|
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|
Orange.....................................
12 fl oz | 179
| 0
| 0
| 0
|
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|
Pepper type
............................. 12 fl oz
| 151
| 0
| Tr
| 0
|
|
|
Root beer................................. 12 fl oz
| 152
| 0
| 0
| 0
|
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| Chocolate
flavored beverage mix |
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|
|
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|
Powder .................................... 2-3 heaping tsp
| 75
| 1
| 1
| 1.3
|
|
|
Prepared with milk
................. 1 cup
| 226
| 9
| 9
| 1.3
|
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| Cocoa (powder
containing nonfat dry milk)
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|
Powder.................................. 3 heaping tsp
| 102
| 3
| 1
| 0.3
|
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|
Prepared 2 water and 1 oz powder......... 1 serving
| 103
| 3
| 1
| 2.5
|
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| Powder
containing nonfat dry milk and aspartane
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Powder.................................. 1\2-oz envelope
| 48
| 4
| Tr
| 0.4
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|
Prepared (6 oz water plus 1 envelope mix)
| 48
| 4
| Tr
| 0.4
|
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| 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
|
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| Lemonade
|
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|
|
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|
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
|
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| Malted milk,
with added nutrients |
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Chocolate Powder.................................. 3
heaping tsp |
75
| 1
| 1
| 0.2
|
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|
Chocolate Prepared ............................... 1 cup
| 225
| 9
| 9
| 0.3
|
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|
Natural |
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Natural Powder.................................. 4-5
heaping tsp. |
80
| 2
| 1
| 0.1
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Natural Prepared ............................... 1 cup
| 231
| 10
| 9
| 0
|
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| Rice beverage
(RICE DREAM) .............................. 1 cup
| 120
| Tr
| 2
| 0
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| Tea
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Black brewed.................................... 6 fl oz
| 2
| 0
| 0
| 0
|
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Chamomile ........................ 6 fl oz
| 2
| 0
| 0
| 0
|
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Herb other than chamomile....... 6 fl oz
| 2
| 0
| 0
| 0
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Instant tea unsweetened ........................ 8 fl oz
| 2
| 0
| 0
| 0
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Sweetened, lemon flavor
..... 8 fl oz
| 88
| Tr
| 0
| 0
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|
Sweetened with saccharin, lemon flovor………8oz
| 5
| 0
| 0
| 0
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| Water,
tap................................... 8 fl oz
| 0
| 0
| 0
| 0
|
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| Dairy Products
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| Cheese (natrual)
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| Blue
Cheese...................................... 1 oz
| 100
| 6
| 8
| 0
|
|
| Camembert (3 weges @ 4-oz
container)............... 1 wedge
| 114
| 8
| 9
| 0
|
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| Cheddar Cut pieces ..........................
1 oz | 114
| 7
| 9
| 0
|
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| Cheddar 1 cubic inch
| 68
| 4
| 6
| 0
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| Cheddar Shredded
............................ 1 cup
| 455
| 28
| 37
| 0
|
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| Cottage cheese
(4%) Large curd
....................... 1 cup
| 233
| 28
| 10
| 0
|
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| Cottage cheese
(4%) Small curd....................... 1 cup
| 217
| 26
| 9
| 0
|
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| Cottage cheese
(4%) With fruit ........................ 1 cup
| 279
| 22
| 8
| 0
|
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| 60 Low fat (2%)
..................... 1 cup
| 203
| 31
| 4
| 0
|
|
| 61 Low fat (1%)
..................... 1 cup
| 164
| 28
| 2
| 0
|
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| Cottage cheese uncreamed dry curd (less than
1\2% fat) ......... 1 cup
| 123
| 25
| 1
| 0
|
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| Cream
Cheese............................ 1 oz
| 99
| 2
| 10
| 0
|
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|
1 tbsp |
51
| 1
| 5
| 0
|
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| Cream Cheese Low
fat............................... 1 tbsp
| 35
| 2
| 3
| 0
|
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| Cream Cheese Fat
free............................... 1 tbsp
| 15
| 2
| Tr
| 0
|
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| Feta
Cheese...................................... 1 oz
| 75
| 4
| 6
| 0
|
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| 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
|
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| Pasteurized
process cheese |
|
|
|
|
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| American Cheese
Regular .............................. 1 oz
| 106
| 6
| 9
| 0
|
|
| American
Fat free............................... 1 slice
| 31
| 5
| Tr
| 0
|
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| 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
|
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| Half and Half
........................... 1 cup .
| 315
| 7
| 28
| 0
|
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| …………………………………. 1
tbsp | 20
| Tr
| 2
| 0
|
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| 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) |
|
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|
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
|
|
|
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|
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| Regular
.................................... 1 cup
. |
493
| 7
| 48
| 0
|
|
| …………………………………….1
tbsp | 26
| Tr
| 3
| 0
|
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| 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 |
66
| 1
| 3
| 0.2
|
|
| Vanilla wafer
medium size ...................... 1 cookie
| 18
| Tr
| 1
| 0.1
|
|
| Corn Chips Plain ......................................
1 oz | 153
| 2
| 9
| 1.4
|
|
| Corn Chips
Barbecue flavor....................... 1 oz
| 148
| 2
| 9
| 1.5
|
|
| Cornbread (3
3/4" x 2 1/2" x 3/4")................ 1 piece
| 188
| 4
| 6
| 1.4
|
|
| Cornbread made @
2% milk (2 1/2" x 2 1/2" x 1 1/2") ....
1 piece | 173
| 4
| 5
| 1.9
|
|
| Cornmeal Whole
grain ............................ 1 cup
| 442
| 10
| 4
| 8.9
|
|
| Cornmeal Degermed,
enriched................ 1 cup
| 505
| 12
| 2
| 10.2
|
|
| Cornmeal Self
rising degermed enriched ................. 1 cup
| 490
| 12
| 2
| 9.8
|
|
| Cornstarch
................................. 1 tbsp
| 30
| Tr
| Tr
| 0.1
|
|
| Couscous Uncooked ................................
1 cup | 650
| 22
| 1
| 8.7
|
|
| Couscous Cooked
.................................... 1 cup
| 176
| 6
| Tr
| 2.2
|
|
| Crackers Cheese,
1" sq ..........................
10 crackers |
50
| 1
| 3
| 0.2
|
|
| Crackers Graham 2
1/2" sq ............................. 2 squares
| 59
| 1
| 1
| 0.4
|
|
| Graham Crackers Crushed ................................
1 cup | 356
| 6
| 8
| 2.4
|
|
| Melba toast,
plain ................... 4 pieces
| 78
| 2
| 1
| 1.3
|
|
| Rye wafer, whole
grain plain ............................ 1 wafer
| 37
| 1
| Tr
| 2.5
|
|
| Saltine
Square................................... 4 crackers
| 52
| 1
| 1
| 0.4
|
|
| Saltine Oyster
type ........................... 1 cup
| 195
| 4
| 5
| 1.4
|
|
| Crackers Wheat
with cheese ............... 1 sandwich
| 33
| 1
| 1
| 0.1
|
|
| Crackers Cheese
with peanut butter ... 1 sandwich
| 34
| 1
| 2
| 0.2
|
|
| Crackers Bite
size................................ 1 cup
| 311
| 5
| 16
| 1
|
|
| Crackers Round ...................................
4 crackers |
60
| 1
| 3
| 0.2
|
|
| Wheat, thin
square.................. 4 crackers
| 38
| 1
| 2
| 0.4
|
|
| Whole wheat
........................... 4 crackers
| 71
| 1
| 3
| 1.7
|
|
| Croissant,
butter ........................ 1 croissant
| 231
| 5
| 12
| 1.5
|
|
| Croutons,
seasoned.................... 1 cup
| 186
| 4
| 7
| 2
|
|
| Danish pastry
Cheese filled ........................... 1 danish
| 266
| 6
| 16
| 0.7
|
|
| Danish pastry
Fruit filled............................... 1 danish
| 263
| 4
| 13
| 1.3
|
|
| Doughnuts Cake type ................................
1 hole | 59
| 1
| 3
| 0.2
|
|
| Doughnuts 1
medium ............47 21 198 2 11 1.7 4.4 3.7
| 198
| 2
| 11
| 0.7
|
|
| Doughnuts Yeast
leavened, glazed ...........
1 hole | 52
| 1
| 3
| 0.2
|
|
| ………………………………………………..
1 medium | 242
| 4
| 14
| 0.7
|
|
| Éclair, 5" x 2"
x 1 3/4" .......................
1 éclair | 262
| 6
| 16
| 0.6
|
|
| English muffin Untoasted ................................
1 muffin | 134
| 4
| 1
| 1.5
|
|
| English muffin
Toasted .................................... 1 muffin
| 133
| 4
| 1
| 1.5
|
|
| French toast
made @ 2% milk fried in margarine............. 1 slice
| 149
| 5
| 7
| 0.7
|
|
| French toast
Frozen, ready to heat.............. 1 slice
| 126
| 4
| 4
| 0.7
|
|
| Granola bar
Hard, plain .............................. 1 bar
| 134
| 3
| 6
| 1.5
|
|
| Granola bar
Chocolate chip ..................... 1 bar
| 119
| 2
| 5
| 1.4
|
|
| Granola bar
Raisin.................................... 1 bar
| 127
| 2
| 5
| 1.2
|
|
| Granola bar
Soft, chocolate-coated peanut butter ......... 1 bar
| 144
| 3
| 9
| 0.8
|
|
| Macaroni
(elbows) cooked .................................. 1 cup
| 197
| 7
| 1
| 1.8
|
|
| Matzo,
plain............................... 1 matzo
| 112
| 3
| Tr
| 0.9
|
|
| Blueberry Muffin
(2 3/4" dia x
2")................. 1 muffin
| 158
| 3
| 4
| 1.5
|
|
| Blueberry Muffin
made @ 2% milk.................... 1 muffin
| 162
| 4
| 6
| 1.1
|
|
| Bran Muffin with
raisins toaster type, toasted ....... 1 muffin
| 106
| 2
| 3
| 2.8
|
|
| Corn Muffin (2
1/2" dia x 2 1/4")
............. 1 muffin |
174
| 3
| 5
| 1.9
|
|
| Corn Muffin from
mix (2 1/4"dia x 1 1/2")
....................... 1 muffin
| 161
| 4
| 5
| 1.2
|
|
| Oat bran muffin
(2 1/2" x 2 1/4")................................... 1 muffin
| 154
| 4
| 4
| 2.6
|
|
| Noodles, chow mein, canned
.... 1 cup
| 237
| 4
| 14
| 1.8
|
|
| Noodles (egg
noodles) cooked Regular
...................... 1 cup
| 213
| 8
| 2
| 1.8
|
|
| Noodles (egg
noodles) cooked Spinach................
1 cup | 211
| 8
| 3
| 3.7
|
|
| NUTRI GRAIN
Cereal Bar, fruit filled
.................... 1 bar
| 136
| 2
| 3
| 0.8
|
|
| Oat bran Uncooked ................................
1 cup | 231
| 16
| 7
| 14.5
|
|
| Oat bran Cooked
.................................... 1 cup
| 88
| 7
| 2
| 5.7
|
|
| Oriental snack mix .... 1 oz (about 1/4cup)
| 156
| 5
| 7
| 3.7
|
|
| Pancakes, plain
(4" dia) Frozen, ready
to heat.....1 pancake |
82
| 2
| 1
| 0.6
|
|
| Pancakes, plain
(4" dia) from
mix...................... 1 pancake
| 74
| 2
| 1
| 0.5
|
|
| Pancakes, plain
(4" dia) from scratch @
oil .................. 1 pancake
| 83
| 3
| 3
| 0.7
|
|
| Pie crust, baked
From recipe ..........................
1 pie shell |
949
| 12
| 62
| 3
|
|
| Pie crust, baked
From frozen.......................... 1 pie shell
| 648
| 6
| 41
| 1.3
|
|
| Pie crust, baked
Graham cracker ...................... 1 pie shell
| 1181
| 10
| 60
| 3.6
|
|
| Pies (1/8 of 8" dia)
|
|
|
|
|
|
|
Apple .................................... 1 piece
| 277
| 2
| 13
| 1.9
|
|
|
Blueberry.............................. 1 piece
| 271
| 2
| 12
| 1.2
|
|
|
Cherry................................... 1 piece
| 304
| 2
| 13
| 0.9
|
|
|
Chocolate creme
.................. 1 piece
| 344
| 3
| 22
| 2.3
|
|
|
Coconut custard ................... 1 piece
| 270
| 6
| 14
| 1.9
|
|
|
Lemon meringue .................. 1 piece
| 303
| 2
| 10
| 1.4
|
|
|
Pecan .................................... 1 piece
| 452
| 5
| 21
| 4
|
|
|
Pumpkin ............................... 1 piece
| 229
| 4
| 10
| 2.9
|
|
| Pie Prepared
from recipe (1/8 of 9"
dia)
|
|
|
|
|
|
|
Apple .................................... 1 piece
| 411
| 4
| 19
| 3.6
|
|
|
Blueberry.............................. 1 piece
| 360
| 4
| 17
| 3.6
|
|
|
Cherry................................... 1 piece
| 486
| 5
| 22
| 3.5
|
|
|
Lemon meringue .................. 1 piece
| 362
| 5
| 16
| 0.7
|
|
|
Pecan .................................... 1 piece
| 503
| 6
| 27
| 2.2
|
|
|
Pumpkin ............................... 1 piece
| 316
| 7
| 14
| 2.9
|
|
|
Fried, cherry ........................... 1 pie
| 404
| 4
| 21
| 3.3
|
|
| Popcorn
|
|
|
|
|
|
|
Air popped, unsalted
.............. 1 cup
| 31
| 1
| Tr
| 1.2
|
|
|
Oil popped, salted................... 1 cup
| 55
| 1
| 3
| 1.1
|
|
|
Caramel coated With peanuts ........................ 1 cup
| 168
| 3
| 3
| 1.6
|
|
|
Caramel coated Without peanuts ................... 1 cup
| 152
| 1
| 5
| 1.8
|
|
|
Cheese flavor
.......................... 1 cup
| 58
| 1
| 4
| 1.1
|
|
| Popcorn cake .............................
1 cake | 38
| 1
| Tr
| 0.3
|
|
| Pretzels Stick,
2 1/4" long....................... 10 pretzels
| 11
| Tr
| Tr
| 0.1
|
|
| Pretzels
Twisted, regular ...................... 10 pretzels
| 229
| 5
| 2
| 1.9
|
|
| Pretzels
Twisted, dutch, 2 3/4"
x 2 5/8" ......... 1 pretzel
| 61
| 1
| 1
| 0.5
|
|
| Rice
|
|
|
|
|
|
|
Brown, long grain, cooked
..... 1 cup
| 216
| 5
| 2
| 3.5
|
|
|
White, long grain, enriched Raw
.................................... 1 cup
| 675
| 13
| 1
| 2.4
|
|
|
White, long grain, enriched
Cooked............................... 1 cup
| 205
| 4
| Tr
| 0.6
|
|
|
White, long grain, enriched Instant, prepared
.................. 1 cup
| 162
| 3
| Tr
| 1
|
|
|
Parboiled Raw .................................... 1 cup
| 686
| 13
| 1
| 3.1
|
|
|
Parboiled Cooked............................... 1 cup
| 200
| 4
| Tr
| 0.7
|
|
|
Parboiled Wild, cooked........................... 1 cup
| 166
| 7
| 1
| 3
|
|
| Rice cake, brown
rice, plain ..... 1 cake
| 35
| 1
| Tr
| 0.4
|
|
| RICE KRISPIES
Treat Squares ................... 1 bar
| 91
| 1
| 2
| 0.1
|
|
| Rolls Dinner
..................................... 1 roll
| 84
| 2
| 2
| 0.8
|
|
| Rolls Hamburger
or hotdog ............. 1 roll
| 123
| 4
| 2
| 1.2
|
|
| Rolls Hard, kaiser.............................
1 roll | 167
| 6
| 2
| 1.3
|
|
| Spaghetti,
cooked Enriched .................................. 1 cup
| 197
| 7
| 1
| 2.4
|
|
| Spaghetti,
cooked Whole wheat ........................... 1 cup
| 174
| 1
| 0
| 6.3
|
|
| Sweet rolls,
cinnamon Commercial, with raisins ....... 1 roll
| 223
| 4
| 10
| 1.4
|
|
| Sweet rolls,
cinnamon from dough with frosting
.............. roll
| 109
| 2
| 4
| 0.6
|
|
| Taco shell,
baked....................... 1 medium
| 62
| 1
| 3
| 1
|
|
| Tapioca, pearl,
dry..................... 1 cup
| 544
| Tr
| Tr
| 1.4
|
|
| Toaster pastries
Brown sugar cinnamon........... 1 pastry
| 206
| 3
| 7
| 0.5
|
|
| Toaster pastries
Chocolate with frosting .......... 1 pastry
| 201
| 3
| 5
| 0.6
|
|
| Toaster pastries
Fruit filled............................... 1 pastry
| 204
| 2
| 5
| 1.1
|
|
| Toaster pastries
Low fat .................................... 1 pastry
| 193
| 2
| 3
| 0.8
|
|
| Tortilla chips
Regular ................................. 1 oz
| 142
| 2
| 7
| 1.8
|
|
| Tortilla chips
Low fat, baked...................... 10 chips
| 54
| 2
| 1
| 0.7
|
|
| Tortilla chips
Nacho flavor Regular ................................. 1 oz
| 141
| 2
| 7
| 1.5
|
|
| Tortilla chips
Light, reduced fat................. 1 oz
| 126
| 2
| 4
| 1.4
|
|
| Tortillas, ready
to cook (about 6" dia)
Corn .......... 1 tortilla
| 58
| 1
| 1
| 1.4
|
|
| Tortillas, ready
to cook (about 6" dia) Flour ........ 1 tortilla
| 104
| 3
| 2
| 1.1
|
|
| Waffles Prepared
from recipe, 7" dia .. 1 waffle
| 218
| 6
| 11
| 0.7
|
|
| Waffles Frozen,
toasted, 4" dia............
1 waffle | 87
| 2
| 3
| 0.8
|
|
| Waffles Low fat,
4" dia
........................ 1 waffle
| 83
| 2
| 1
| 0.4
|
|
| Wheat flours All
purpose, Sifted, spooned..................... 1 cup
| 419
| 12
| 1
| 3.1
|
|
| Wheat flours All
purpose, Unsifted,
spooned ................ 1 cup
| 455
| 13
| 1
| 3.4
|
|
| Bread flours,
enriched....................... 1 cup
| 495
| 16
| 2
| 3.3
|
|
| Cake
or pastry flour, enriched, spooned.............................. 1 cup
| 496
| 11
| 1
| 2.3
|
|
| Cake
or pastry flour, enriched, Self rising........ 1 cup
| 443
| 12
| 1
| 3.4
|
|
| Whole wheat from
hard wheats, .... 1 cup
| 407
| 16
| 2
| 14.6
|
|
| Wheat germ,
toasted, plain ....... 1 tbsp
| 27
| 2
| 1
| 0.9
|
|
| Legumes, Nuts,
and Seeds |
|
|
|
|
|
| Almonds Sliced ......................................
1 cup | 549
| 20
| 48
| 11.2
|
|
| Almonds
Whole...................................... 1 oz (24 nuts)
| 164
| 6
| 14
| 3.3
|
|
| Beans, dry
cooked, Black .................................... 1 cup
| 227
| 15
| 1
| 15
|
|
| Beans, dry
cooked, Great Northern ..................... 1 cup
| 209
| 15
| 1
| 12.4
|
|
| Beans, dry
cooked, Kidney, red ........................... 1 cup
| 225
| 15
| 1
| 13.1
|
|
| Beans, dry
cooked, Lima,
large ........................... 1 cup
| 216
| 15
| 1
| 13.2
|
|
| Beans, dry
cooked, Pea (navy) ............................ 1 cup
| 258
| 16
| 1
| 11.6
|
|
| Beans, dry
cooked, Pinto ..................................... 1 cup
| 234
| 14
| 1
| 14.7
|
|
| Baked beans
Plain or vegetarian ............ 1 cup
| 236
| 12
| 1
| 12.7
|
|
| Baked beans With
frankfurters............... 1 cup
| 368
| 17
| 17
| 17.9
|
|
| Baked beans With
pork in tomato sauce ......... 1 cup
| 248
| 13
| 3
| 12.1
|
|
| Baked beans With
pork in sweet sauce ... 1 cup
| 281
| 13
| 4
| 13.2
|
|
| Baked beans
Kidney, red ........................... 1 cup
| 218
| 13
| 1
| 16.4
|
|
| Baked beans Lima,
large ........................... 1 cup
| 190
| 12
| Tr
| 11.6
|
|
| Baked beans
White .................................... 1 cup
| 307
| 19
| 1
| 12.6
|
|
| Black eyed peas
Cooked .................................... 1 cup
| 200
| 13
| 1
| 11.2
|
|
| Black eyed peas
Canned, solids and liquid ....... 1 cup
| 185
| 11
| 1
| 7.9
|
|
| Brazil nuts,
shelled.................... 1 oz (6-8 nuts)
| 186
| 4
| 19
| 1.5
|
|
| Carob flour ................................
1 cup | 229
| 5
| 1
| 41
|
|
| Cashews Dry roasted .............................
1 oz | 163
| 4
| 13
| 0.9
|
|
| Cashews Oil
roasted............................... 1 cup
| 749
| 21
| 63
| 4.9
|
|
| Cashews
………………………………….1 oz (18 nuts)
| 163
| 5
| 14
| 1.1
|
|
| Chestmuts, european roasted shelled .......
1 cup | 350
| 5
| 3
| 7.3
|
|
| Chickpeas, dry
Cooked .................................... 1 cup
| 269
| 15
| 4
| 12.5
|
|
| Chickpeas, dry
Canned, solids and liquid ....... 1 cup
| 286
| 12
| 3
| 10.6
|
|
| Coconut raw
Piece, about 2" x 2" x Z\x" ....
1 piece | 159
| 1
| 15
| 4.1
|
|
| Coconut raw
Shredded, not packed........... 1 cup
| 283
| 3
| 27
| 7.2
|
|
| Coconut raw
Dried, sweetened, shredded ... 1 cup
| 466
| 3
| 33
| 4.2
|
|
| Hazelnuts
(filberts), chopped.... 1 cup
| 722
| 17
| 70
| 11.2
|
|
| …………………………………….
1 oz | 178
| 4
| 17
| 2.7
|
|
| Hummus,
commercial............... 1 tbsp
| 23
| 1
| 1
| 0.8
|
|
| Lentils,
dry, cooked................... 1 cup
| 230
| 18
| 1
| 15.6
|
|
| Macadamia
nuts, dry roasted,salted
.................... 1 cup
| 959
| 10
| 102
| 10.7
|
|
| ……………………….1 oz
(10-12 nuts) |
203
| 2
| 22
| 2.3
|
|
| Mixed nuts, with
peanuts Dry roasted
............................. 1 oz
| 168
| 5
| 15
| 2.6
|
|
| 707 Oil
roasted............................... 1 oz
| 175
| 5
| 16
| 2.6
|
|
| Peanuts Dry
Roasted Salted.................................... 1 oz (about 28)
| 166
| 7
| 14
| 2.3
|
|
| Peanuts Dry
Roasted Unsalted ............................... 1 cup
| 854
| 35
| 73
| 11.7
|
|
| ……………………………………………..Peanuts
1 oz (about 28) |
166
| 7
| 14
| 2.3
|
|
| Peanuts Oil
roasted, salted................... 1 cup
| 837
| 38
| 71
| 13.2
|
|
| Peanuts……………………………….
1 oz | 165
| 7
| 14
| 2.6
|
|
| Peanut butter
Smooth style ........................ 1 tbsp
| 95
| 4
| 8
| 0.9
|
|
| Peanut butter
Chunk style ..........................
1 tbsp | 94
| 4
| 8
| 1.1
|
|
| Peanut butter
Reduced fat, smooth............... 1 tbsp
| 94
| 5
| 6
| 16.3
|
|
| Peas,
split, dry, cooked ............. 1 cup
| 231
| 16
| 1
| 16.3
|
|
| Pecans,
halves......................... 1 cup
| 746
| 10
| 78
| 10.4
|
|
| ……………………………………...
1 oz (20 halves) |
196
| 3
| 20
| 2.7
|
|
| Pine nuts (pignolia), shelled ..... 1 oz
| 160
| 7
| 14
| 1.3
|
|
| …………………………………...
1 tbsp | 49
| 2
| 4
| 0.4
|
|
| Pistachio nuts,
dry roasted,with
salt, shelled ........ 1 oz (47 nuts)
| 161
| 6
| 13
| 2.9
|
|
| Pumpkin and
squash kernels.roasted,
seeds) ....1 oz |
148
| 9
| 12
| 1.1
|
|
| Refried beans,
canned ............... 1 cup
| 237
| 14
| 3
| 13.4
|
|
| Sesame
seeds............................. 1 tbsp
| 47
| 2
| 4
| 0.9
|
|
| Soybeans, dry,
cooked............... 1 cup .
| 298
| 29
| 15
| 10.3
|
|
| Miso
(soy)...................................... 1 cup
| 567
| 32
| 17
| 14.9
|
|
| Soy
milk.................................. 1 cup
| 81
| 7
| 5
| 3.2
|
|
| Tofu Firm ......................................
1/4 block | 62
| 7
| 4
| 0.3
|
|
| Tofu Soft, piece
2 1/2" x 2 3/4" x 1"................ 1 piece
| 73
| 8
| 4
| 0.2
|
|
| Sunflower seed
kernels, dryroasted.................1/4cup
| 186
| 6
| 16
| 2.9
|
|
| ……………………………………………………..1
oz | 165
| 5
| 14
| 2.6
|
|
| Tahini
...................................... 1 tbsp
| 89
| 3
| 8
| 1.4
|
|
| Walnuts, English ....................... 1
cup, chopped |
785
| 18
| 78
| 8
|
|
| …………………………………...1
oz (14 halves) |
185
| 4
| 18
| 1.9
|
|
| Meat and Meat
Products |
|
|
|
|
|
| Beef, cooked
|
|
|
|
|
|
|
Fatty cut (pot roasted or simmered) Lean and
fat............... 3 oz
| 293
| 23
| 22
| 0
|
|
|
Lean only (pot roasted or
simmered)........................... 3 oz
| 213
| 26
| 11
| 0
|
|
|
Lean cut(bottom
round) simmered Lean and fat....................... 3 oz
| 234
| 24
| 14
| 0
|
|
|
Lean cut(bottom round) simmered Lean
only........................... 3 oz
| 178
| 27
| 7
| 0
|
|
|
Ground beef, broiled 83%
lean............................... 3 oz
| 218
| 22
| 14
| 0
|
|
|
Ground beef, broiled 79%
lean............................... 3 oz
| 231
| 21
| 16
| 0
|
|
|
Ground beef, broiled 73%
lean............................... 3 oz
| 246
| 20
| 18
| 0
|
|
|
Liver, fried2C\," x C\," ........................... 3 oz
| 184
| 23
| 7
| 0
|
|
|
Fatty Roast (rib) oven cooked Lean and
fat....................... 3 oz
| 304
| 19
| 25
| 0
|
|
|
Fatty Roast (rib)oven
cooked Lean only........................... 3 oz .
| 195
| 23
| 11
| 0
|
|
|
Lean Roast (eye of round) oven cooked Lean and
fat....................... 3 oz
| 195
| 23
| 11
| 0
|
|
|
Lean Roast eye of round) oven cooked Lean
only........................... 3 oz
| 143
| 25
| 4
| 0
|
|
|
Sirloin Steak broiled Lean and fat.......................
3 oz | 219
| 24
| 13
| 0
|
|
|
Sirloin Steak broiled Lean only...........................
3 oz | 166
| 26
| 6
| 0
|
|
|
Beef, canned, corned................. 3 oz
| 213
| 23
| 13
| 0
|
|
|
Beef, dried, chipped .................. 1 oz
| 47
| 8
| 1
| 0
|
|
| Lamb Cooked
|
|
|
|
|
|
|
Chops braised Lean and fat....................... 3 oz
| 294
| 26
| 20
| 0
|
|
|
Chops braised Lean only........................... 3 oz
| 237
| 30
| 12
| 0
|
|
|
Loin, broiled Lean and fat....................... 3 oz
| 269
| 21
| 20
| 0
|
|
|
Loin, broiled Lean only........................... 3 oz
| 184
| 25
| 8
| 0
|
|
|
Leg, roasted Lean and fat.......................... 3 oz
| 219
| 22
| 14
| 0
|
|
|
Leg, roasted Lean only.............................. 3 oz
| 162
| 24
| 7
| 0
|
|
|
Rib Lean and fat.......................... 3 oz
| 305
| 18
| 25
| 0
|
|
|
Rib Lean only.............................. 3 oz
| 197
| 22
| 11
| 0
|
|
| Pork
|
|
|
|
|
|
|
Bacon Regular ................................. 3 medium
slices | 109
| 6
| 9
| 0
|
|
|
Bacon Canadian style (6 slices per 6-oz pkg)................... 2 slices
| 86
| 11
| 4
| 0
|
|
|
Ham, light cure, roasted Lean and
fat.......................... 3 oz
| 207
| 18
| 14
| 0
|
|
|
Ham, light cure, roasted Lean
only.............................. 3 oz
| 133
| 21
| 5
| 0
|
|
|
Ham, canned, roasted……………………...... 3 oz
| 142
| 18
| 7
| 0
|
|
|
Pork chop (broiled)Lean
and fat....................... 3 oz
| 204
| 24
| 11
| 0
|
|
|
Pork chop (broiled) Lean only........................... 3
oz | 172
| 26
| 7
| 0
|
|
|
Pork chop (fried) Lean and fat....................... 3 oz
| 235
| 25
| 14
| 0
|
|
|
Pork chop (fried) Lean only........................... 3
oz | 197
| 27
| 9
|
|
|
|
Ham (roasted) Lean and fat.......................... 3 oz
| 232
| 23
| 15
| 0
|
|
|
Ham (roasted) Lean only.............................. 3 oz
| 179
| 25
| 8
| 0
|
|
|
Rib roast
Lean and fat.......................... 3 oz
| 217
| 23
| 13
| 0
|
|
|
Rib roast Lean only.............................. 3 oz
| 190
| 24
| 9
| 0
|
|
|
Ribs Backribs,
roasted.................. 3 oz
| 315
| 21
| 25
| 0
|
|
|
Ribs Country style, braised.......... 3 oz
| 252
| 20
| 18
| 0
|
|
|
Ribs Spareribs, braised................. 3 oz
| 337
| 25
| 26
| 0
|
|
|
Shoulder cut Lean and fat.......................... 3 oz
| 280
| 24
| 20
| 0
|
|
|
Shoulder cut Lean
only.............................. 3 oz
| 211
| 27
| 10
| 0
|
|
| Sausages and
luncheon meats |
|
|
|
|
|
|
Bologna,
beef and pork (8 slices per 8-oz pkg) ........... 2 slices
| 180
| 7
| 16
| 0
|
|
|
Braunschweiger
(6 slices per6-oz pkg)............................
2 slices | 205
| 8
| 18
| 0
|
|
|
Brown and serve, cooked, link, 4" x 7/8"
raw............... 2 links
| 103
| 4
| 9
| 0
|
|
|
Canned, minced luncheon meat(7
slices per 7-oz can)........... 2 slices
| 172
| 7
| 15
| 0
|
|
|
Pork with ham (12 slices per12-oz can)
....................... 2 slices
| 188
| 8
| 17
| 0
|
|
|
Pork and chicken (12 slicesper
12-oz can) .................
2 slices | 117
| 9
| 8
| 0
|
|
|
Chopped ham (8 slices per 6-oz pkg)............................
2 slices | 48
| 4
| 4
| 0
|
|
|
Cooked ham (1 oz) Regular
................................. 2 slices
| 104
| 10
| 6
| 0
|
|
|
Cooked ham (1 oz) Extra lean
............................. 2 slices
| 75
| 11
| 3
| 0
|
|
|
Frankfurter (1.6 oz) Beef and pork.......................
1 frank | 144
| 5
| 13
| 0
|
|
|
Frankfurter (1.6 oz) Beef
...................................... 1 frank
| 142
| 5
| 5
| 0
|
|
|
Pork sausage cooked Link (4" x 7/8" raw) .............. 2 links
| 96
| 5
| 8
| 0
|
|
|
Pork sausage cooked Patty (3 7/8" x 1/4" raw) .......... 1
patty | 100
| 5
| 8
| 0
|
|
|
Salami, beef and pork (1 oz) cooked
type......................... 2 slices
| 143
| 8
| 11
| 0
|
|
|
Salami, beef and pork (3 1/8" x 1/16") dry type .................... 2 slices
| 84
| 5
| 7
| 0
|
|
|
Sandwich
spread (pork,beef)
................................... 1 tbsp
| 35
| 1
| 3
| 0
|
|
|
Vienna sausage (7 per 4-oz can)
............................ 1 sausage
| 45
| 2
| 4
| 0
|
|
| Veal Cutlet lean
and fat cooked ........................... 3 oz
| 179
| 31
| 5
| 0
|
|
| Veal Rib,
roasted, lean and fat........................ 3 oz
| 194
| 20
| 12
| 0
|
|
| Mixed Dishes and
Fast Foods |
|
|
|
|
|
| Beef macaroni,
frozen, HEALTHY CHOICE......... 1 package
| 211
| 14
| 2
| 4.6
|
|
| Beef stew,
canned ................... 1 cup
| 218
| 11
| 12
| 3.5
|
|
| Chicken pot pie,
frozen .......... 1 small pie
| 484
| 13
| 29
| 1.7
|
|
| Chili
con carne with beans, canned................................ 1 cup
| 255
| 20
| 8
| 8.2
|
|
| Macaroni and
cheese, canned, made with corn oil ............ 1 cup
| 199
| 8
| 6
| 3
|
|
| Meatless burger crumbles,MORNINGSTAR FARMS
..................... 1 cup
| 231
| 22
| 13
| 5.1
|
|
| Meatless burger
patty, frozen, MORNINGSTAR FARMS ............... 1 patty
| 91
| 14
| 1
| 4.3
|
|
| Pasta with
meatballs in tomato sauce, canned
........ 1 cup
| 260
| 11
| 10
| 6.8
|
|
| Spaghetti (meat sauce), frozen,
HEALTHY CHOICE......... 1 package
| 255
| 14
| 3
| 5.1
|
|
| Spaghetti in
tomato sauce with cheese, canned .......... 1 cup
| 192
| 6
| 2
| 7.8
|
|
| Spinach souffle,
home-prepared................... 1 cup
| 219
| 11
| 18
| NA
|
|
| Tortellini,
pasta with cheese filling, frozen….. (1 cup cooked)
| 249
| 11
| 6
| 1.5
|
|
| Biscuit with egg
and sausage ............................ 1 biscuit
| 581
| 19
| 39
| 0.9
|
|
| Croissant with
egg, cheese, bacon.................. 1 croissant
| 413
| 16
| 28
| NA
|
|
| Danish pastry
Cheese filled...................... 1 pastry
| 353
| 6
| 25
| NA
|
|
| Danish pastry
Fruit filled.......................... 1 pastry
| 335
| 5
| 16
| NA
|
|
| English muffin
with egg,cheese,
Canadian bacon ....... 1 muffin
| 289
| 17
| 13
| 1.5
|
|
| French toast
with butter ....... 2 slices
| 356
| 10
| 19
| NA
|
|
| French toast
sticks ............... 5 sticks
| 513
| 8
| 29
| 2.7
|
|
| Hashed brown
potatoes........ 1/2 cu |
151
| 2
| 9
| NA
|
|
| Pancakes with
butter syrup................................ 2 pancakes
| 520
| 8
| 14
| NA
|
|
| Burrito With
beans and cheese......... 1 burrito
| 189
| 8
| 6
| NA
|
|
| Burrito With
beans and meat............ 1 burrito
| 255
| 11
| 9
| NA
|
|
| Cheeseburger
Double patty with mayo vegetables................ 1 sandwich
| 417
| 21
| 21
| NA
|
|
| Cheeseburger
Single patty with mayo vegetables........................ 1 sandwich
| 295
| 16
| 14
| NA
|
|
| Cheeseburger
plain Double patty ...................... 1 sandwich
| 457
| 28
| 28
| NA
|
|
| Cheeseburger
plain Double patty with 3-piece bun ......sandwich
| 461
| 22
| 22
| NA
|
|
| Cheeseburger
plain Single
patty........................ 1 sandwich
| 319
| 15
| 15
| NA
|
|
| Cheeseburger
Large Single patty with mayo vegetables....... 1 sandwich
| 563
| 28
| 33
| NA
|
|
| …………………………………………………….with
bacon .... 1 sandwich
| 608
| 32
| 37
| NA
|
|
| Chicken fillet
(breaded andfried)
sandwich, plain ....... 1 sandwich
| 515
| 24
| 29
| NA
|
|
| Chicken pieces, boneless,breaded
and fried, plain .... 6 pieces
| 319
| 18
| 21
| 0
|
|
| Chili con
carne........................ 1 cup
| 256
| 25
| 8
| NA
|
|
| Chimichanga with beef
.......... 1 chimichanga
| 452
| 20
| 20
| NA
|
|
| Coleslaw..................................
3/4 cup | 147
| 1
| 11
| NA
|
|
| Ice milk, soft,
vanilla, in cone ................................. 1 cone
| 164
| 4
| 6
| 0.1
|
|
| Pie,
fried, with fruit filling (5" x 3 3/4")
....................... 1 pie
| 404
| 4
| 21
| 3.3
|
|
| Sundae, hot
fudge ................ 1 sundae
| 284
| 6
| 9
| 0
|
|
| Enchilada with
cheese ............ 1 enchilada
| 319
| 10
| 19
| NA
|
|
| Fish sandwich,
with tartar sauce and cheese
........... 1 sandwich
| 523
| 21
| 29
| NA
|
|
| French
fries............................. 1 small
| 291
| 4
| 16
| 3
|
|
| ……………………………………...1
medium | 458
| 6
| 25
| 4.7
|
|
| …………………………………….1
large | 578
| 7
| 31
| 5.9
|
|
| Frijoles
(refried beans, chili sauce, cheese)
.................... 1 cup
| 225
| 11
| 8
| NA
|
|
| Hamburger
Regular size, with condiments Double patty ....... 1 sandwich
| 576
| 32
| 32
| NA
|
|
| Hamburger
Regular size, with condiments Single patty......... 1 sandwich
| 272
| 12
| 10
| 2.3
|
|
| Hamburger Large (condiments,mayo and veg) Double patty ... 1 sandwich
| 540
| 34
| 27
| NA
|
|
| Hamburger Large (condiments,mayo
and veg) Single
patty..... 1 sandwich |
512
| 26
| 27
| NA
|
|
| Hot dog
Plain...................................... 1 sandwich
| 242
| 10
| 15
| NA
|
|
| Hot dog With chili .............................
1 sandwich | 296
| 14
| 13
| NA
|
|
| Hot dog
(corndog)......................... 1 corndog
| 460
| 17
| 19
| NA
|
|
| Hush puppies ..........................
5 pieces | 257
| 5
| 12
| NA
|
|
| Mashed potatoes
.....................1/3 cup
| 66
| 2
| 1
| NA
|
|
| Nachos, with
cheese sauce ..... 6-8
nachos | 346
| 9
| 19
| NA
|
|
| Onion rings,
breaded and fried...................... 8-9 rings
| 276
| 4
| 16
| NA
|
|
| Pizza Cheese
............................ 1 slice (1/8 of 12" pizza)
| 140
| 8
| 3
| NA
|
|
| Pizza Meat and
vegetables .......... 1 slice (1/8 of 12" pizza)
| 184
| 13
| 5
| NA
|
|
| Pizza Pepperoni
......................... 1 slice (1/8 of 12" pizza)
| 181
| 10
| 7
| NA
|
|
| Roast beef
sandwich, plain .... 1
sandwich | 346
| 22
| 14
| NA
|
|
| Salad, tossed,
with chicken, no dressing......................... 1 1/2 cups
| 105
| 17
| 2
| NA
|
|
| Salad, tossed,
with egg, cheese, no dressing............ 1 1/2 cups
| 102
| 9
| 6
| NA
|
|
| Shake Chocolate .............................
16 fl oz | 423
| 11
| 12
| 2.7
|
|
| Shake Vanilla
.................................. 16 fl oz
| 370
| 12
| 10
| 1.3
|
|
| Shrimp, breaded
and fried...... 6-8 shrimp
| 454
| 19
| 25
| NA
|
|
| Sub sandwich
6"(oil, vinegar, cold cuts, lettuce,tomato, onion) . 1
sandwich | 456
| 22
| 19
| NA
|
|
| Sub Roast beef
(with tomato,lettuce,
mayo) ................. 1 sandwich
| 410
| 29
| 13
| NA
|
|
| Sub Tuna salad
(with mayo,lettuce)
............................ 1 sandwich
| 584
| 30
| 28
| NA
|
|
| Taco,
beef................................ 1 small
| 369
| 21
| 21
| NA
|
|
| …………………………………..
1 large | 568
| 32
| 32
| NA
|
|
| Taco salad (with
ground beef, cheese, taco shell) ............. 1 1/2 cups
| 279
| 13
| 15
| NA
|
|
| Tostada (with
cheese, tomato, lettuce) With beans and beef... 1 tostada
| 333
| 16
| 17
| NA
|
|
| Tostada (with
cheese, tomato,lettuce)
With guacamole ......... 1 tostada
| 181
| 6
| 12
| NA
|
|
| Poultry and
Poultry Products
|
|
|
|
|
|
| Chicken
|
|
|
|
|
|
|
Chicken Breast batter dipped fried (with bones
skin).............1/2 breast
| 364
| 35
| 18
| 0.4
|
|
|
Drumstick batter dipped fried (with bones
skin)................... 1 drumstick
| 193
| 16
| 11
| 0.2
|
|
|
Thigh batter dipped fried (with bones
skin)............................. 1 thigh
| 238
| 19
| 14
| 0.3
|
|
|
Wing batter dipped fried (with bones
skin)............................ 1 wing
| 159
| 10
| 11
| 0.1
|
|
|
Dark meat (fried)............................ 3 oz
| 203
| 25
| 10
| 0
|
|
|
Light meat (fried)............................ 3 oz
| 163
| 28
| 5
| 0
|
|
|
Breast meat only roasted........ 1/2 breast
| 142
| 27
| 3
| 0
|
|
|
Drumstick meat only roasted ....... 1 drumstick
| 76
| 12
| 2
| 0
|
|
|
Thigh meat only
roasted.................................... 1 thigh
| 109
| 13
| 6
| 0
|
|
|
Stewed dark and light meat chopped or diced ........ 1 cup
| 332
| 43
| 17
| 0
|
|
|
Chicken giblets, simmered, chopped
......................... 1 cup
| 228
| 37
| 7
| 0
|
|
|
Chicken liver, simmered
........... 1 liver
| 31
| 5
| 1
| 0
|
|
|
Chicken neck, meat only, simmered................. 1 neck
| 32
| 4
| 1
| 0
|
|
| Duck, roasted,
flesh only .......... 1/2 duck
| 444
| 52
| 25
| 0
|
|
| Turkey Roasted
Dark meat............................. 3 oz
| 159
| 24
| 6
| 0
|
|
| Turkey Roasted
Light meat ............................ 3 oz
| 133
| 25
| 3
| 0
|
|
| Turkey Roasted
Light and dark meat,
chopped or diced........... 1 cup
| 238
| 41
| 7
| 0
|
|
| Turkey Ground, cookedPatty, from 4 oz
raw............. 1 patty |
193
| 22
| 11
| 0
|
|
| Turkey Ground,
cooked Crumbled.............................. 1 cup
| 298
| 35
| 17
| 0
|
|
| Turkey giblets,
simmered, chopped
................................ 1 cup
| 242
| 39
| 7
| 0
|
|
| Turkey neck, meat
only, simmered.............................. 1 neck
| 274
| 41
| 11
| 0
|
|
| Chicken Canned, boneless ................. 5 oz
| 234
| 31
| 11
| 0
|
|
| Chicken
Frankfurter 1.6 oz ................................. 1 frank
| 116
| 6
| 9
| 0
|
|
| Chicken Roll,
light meat (1oz per slice)................ 2 slices
| 90
| 11
| 4
| 0
|
|
| Poultry and
Poultry Products (continued)
|
|
|
|
|
|
| Poultry food
products (continued) |
|
|
|
|
|
| Turkey
|
|
|
|
|
|
| 894 Gravy and
turkey, frozen .....
5-oz package |
95
| 8
| 4
| 0
|
|
| 895 Patties,
breaded or battered, |
|
|
|
|
|
| fried (2.25 oz)
................. 1 patty
| 181
| 9
| 12
| 0.3
|
|
| 896 Roast,
boneless, frozen, |
|
|
|
|
|
| seasoned, light
and dark |
|
|
|
|
|
| meat,
cooked................... 3 oz
| 132
| 18
| 5
| 0
|
|
| Soups, Sauces,
and Gravies |
|
|
|
|
|
| Soups Prepared with whole milk
|
|
|
|
|
|
|
Clam chowder, New
England................ 1 cup
| 164
| 9
| 7
| 1.5
|
|
|
Cream of chicken
.............. 1 cup
| 191
| 7
| 11
| 0.2
|
|
|
Cream of mushroom ......... 1 cup
| 203
| 6
| 14
| 0.5
|
|
|
Tomato ............................... 1 cup
| 161
| 6
| 6
| 2.7
|
|
| Bean with pork
.................. 1 cup
| 172
| 8
| 6
| 8.6
|
|
| Beef broth,bouillon,
Consomme
.................... 1 cup
| 29
| 5
| 0
| 0
|
|
| Beef noodle ....................... 1
cup | 83
| 5
| 3
| 0.7
|
|
| Chicken
noodle.................. 1 cup
| 75
| 4
| 2
| 0.7
|
|
| Chicken and
rice................ 1 cup
| 60
| 4
| 2
| 0.7
|
|
| Clam chowder, Manhattan .................... 1 cup
| 78
| 2
| 2
| 1.5
|
|
| Cream of chicken .............. 1 cup
| 117
| 3
| 7
| 0.2
|
|
| Cream of
mushroom ......... 1 cup
| 129
| 2
| 9
| 0.5
|
|
| Minestrone.........................
1 cup | 82
| 4
| 3
| 1
|
|
| Pea, green ..........................
1 cup | 165
| 9
| 3
| 2.8
|
|
| Tomato
............................... 1 cup
| 85
| 2
| 2
| 0.5
|
|
| Vegetable beef
................... 1 cup
| 78
| 6
| 2
| 0.5
|
|
| Vegetarian
vegetable ......... 1 cup
| 72
| 2
| 2
| 0.5
|
|
| Canned, ready to
serve, Bean with ham ..................... 1 cup
| 231
| 13
| 9
| 11.2
|
|
| Canned, ready to
serve, Chicken noodle
.................... 1 cup
| 175
| 13
| 6
| 3.8
|
|
| Canned, ready to
serve, Chicken and vegetable ......... 1 cup
| 166
| 12
| 5
| NA
|
|
| Canned, ready to
serve, Vegetable .............................. 1 cup
| 122
| 4
| 4
| 1.2
|
|
| Chicken
broth....................... 1 cup
| 17
| 3
| 0
| 0
|
|
| Chicken noodle .................... 1 cup
| 76
| 6
| 2
| 1.2
|
|
| Chicken and rice
.................. 1 cup
| 116
| 7
| 3
| 0.7
|
|
| Chicken and rice
with vegetables
....................... 1 cup
| 88
| 6
| 1
| 0.7
|
|
| Clam chowder, New England................... 1
cup | 117
| 5
| 2
| 1.2
|
|
| Lentil
.................................... 1 cup
| 126
| 8
| 2
| 5.6
|
|
| Minestrone
........................... 1 cup
| 123
| 5
| 3
| 1.2
|
|
| Vegetable
.............................. 1 cup
| 81
| 4
| 1
| 1.4
|
|
| Beef
bouillon..................... 1 packet
| 14
| 1
| 1
| 0
|
|
| Onion
................................. 1 packet
| 115
| 5
| 2
| 4.1
|
|
| Chicken
noodle.................. 1 cup
| 58
| 2
| 1
| 0.3
|
|
| Onion
................................. 1 cup
| 27
| 1
| 1
| 1
|
|
| Beef stock (home
prepared)................ 1 cup
| 31
| 5
| Tr
| 0
|
|
| Chicken stock
(home prepared).......... 1 cup
| 86
| 6
| 3
| 0
|
|
| Fish
...................................... 1 cup
| 40
| 5
| 2
| 0
|
|
| Cheese
Sauce.................................. 1 cup
| 479
| 25
| 36
| 0.2
|
|
| White Sauce from
whole milk ...................... 1 cup
| 368
| 10
| 27
| 0.5
|
|
| Barbecue
Sauce.............................. 1 tbsp
| 12
| Tr
| Tr
| 0.2
|
|
| Cheese
Sauce..................................1/4 cup
| 110
| 4
| 8
| 0.3
|
|
| Hoisin
Sauce.................................. 1 tbsp
| 35
| 1
| 1
| 0.4
|
|
| Nacho cheese
Sauce...................... 1/4 cup
| 119
| 5
| 10
| 0.5
|
|
| Pepper or hot
Sauce....................... 1 tsp
| 1
| Tr
| Tr
| 0.1
|
|
| Salsa
Sauce..................................... 1 tbsp
| 4
| Tr
| Tr
| 0.3
|
|
| Soy
Sauce...................................... 1 tbsp
| 9
| Tr
| Tr
| 0.1
|
|
| Spaghetti/marinara/pasta
Sauce..... 1 cup |
143
| 4
| 5
| 4
|
|
| Teriyaki
Sauce................................ 1 tbsp
| 15
| 1
| 0
| Tr
|
|
| Tomato chili
Sauce.........................1/4 cup
| 71
| 2
| Tr
| 4
|
|
| Worcestershire
Sauce..................... 1 tbsp
| 11
| 0
| 0
| 0
|
|
| Gravies, canned
|
|
|
|
|
|
| Beef gravy
canned...................................... 1/4 cup
| 31
| 2
| 1
| 0.2
|
|
| Chicken gravy
canned................................... 1/4 cup
| 47
| 1
| 3
| 0.2
|
|
| Country sausage
gravy canned.....................1/4 cup
| 96
| 3
| 8
| 0.4
|
|
| Mushroom gravy
canned.............................. 1/4 cup
| 30
| 1
| 2
| 0.2
|
|
| Turkey gravy
canned.....................................1/4 cup
| 31
| 2
| 1
| 0.2
|
|
| Sugars and Sweets
|
|
|
|
|
|
| BUTTERFINGER
(NESTLE).................. 1 fun size bar
| 34
| 1
| 1
| 0.2
|
|
| Caramel
Plain...................................... 1 piece
| 39
| Tr
| 1
| 0.1
|
|
| Chocolate
flavored roll ........ 1
piece | 25
| Tr
| Tr
| Tr
|
|
| Carob
candy..................................... 1 oz
| 153
| 2
| 9
| 1.1
|
|
| Milk Chocolate
Plain................................ 1 bar (1.55 oz)
| 226
| 3
| 14
| 1.5
|
|
| Milk Chocolate
With almonds .................. 1 bar (1.45 oz)
| 216
| 4
| 14
| 2.5
|
|
| MR. GOODBAR
(HERSHEY) ................... 1 bar (1.75 oz)
| 267
| 5
| 17
| 1.7
|
|
| NESTLE CRUNCH ........ 1 bar (1.55 oz)
| 230
| 3
| 12
| 1.1
|
|
| Chocolate chips
|
|
|
|
|
|
|
Milk
...................................... 1 cup
| 862
| 12
| 52
| 5.7
|
|
|
Semisweet ............................ 1 cup
| 805
| 7
| 50
| 9.9
|
|
|
White .................................... 1 cup
| 916
| 10
| 55
| 0
|
|
| Chocolate coated
peanuts....... 10 pieces |
208
| 5
| 13
| 1.9
|
|
| Chocolate coated
raisins......... 10 pieces
| 39
| Tr
| 1
| 0.4
|
|
| Fruit leather,
pieces ................ 1 oz
| 97
| Tr
| 2
| 1
|
|
| Fruit leather,
rolls ................... 1 large
| 74
| Tr
| 1
| 0.8
|
|
| …………………………………...1
small | 49
| Tr
| Tr
| 0.5
|
|
| Chocolate Fudge
Plain................................... 1 piece
| 65
| Tr
| 1
| 0.1
|
|
| Chocolate Fudge
With nuts ........................... 1 piece
| 81
| 1
| 3
| 0.2
|
|
| Vanilla fudge
Plain................................... 1 piece
| 59
| Tr
| 1
| 0
|
|
| Vanilla fudge
With nuts ........................... 1 piece
| 62
| Tr
| 2
| 0.1
|
|
| 971 Gumdrops
(3/4" dia) .............. 1 cup
| 703
| 0
| 0
| 0
|
|
| ……………………………………...
1 medium | 16
| 0
| 0
| 0
|
|
| Gummy bears ....................... 10
bears | 85
| 0
| 0
| 0
|
|
| Gummy
worms..................... 10 worms
| 286
| 0
| 0
| 0
|
|
| Hard
candy.............................. 1 piece
| 24
| 0
| Tr
| 0
|
|
| …………………………………. 1
small piece |
12
| 0
| Tr
| 0
|
|
| Jelly
beans............................... 10 large
| 104
| 0
| Tr
| 0
|
|
| ………………………………...
10 small | 40
| 0
| Tr
| 0
|
|
| 979 KIT KAT
(HERSHEY) ........... 1
bar (1.5 oz) |
216
| 3
| 11
| 0.8
|
|
| Marshmallows
Miniature.............................. 1 cup
| 159
| 1
| Tr
| 0.1
|
|
| Marshmallows
Regular ................................. 1 regular
| 23
| Tr
| Tr
| Tr
|
|
| M&M’s
(M&M MARS) Peanut................................... Z\v cup
| 222
| 4
| 11
| 1.5
|
|
| M&M’s
(M&M MARS)…………………………... 10 pieces
| 103
| 2
| 5
| 0.7
|
|
| M&M’s
(M&M MARS) Plain.....................................1/4 cup
| 256
| 2
| 11
| 1.3
|
|
| M&M’s
(M&M MARS)…………………………..10 pieces
| 34
| Tr
| 1
| 0.2
|
|
| MILKY WAY
(M&M MARS).................. 1 fun size bar
| 76
| 1
| 3
| 0.3
|
|
| MILKY WAY
………………………..1 bar (2.15 oz)
| 258
| 3
| 10
| 1
|
|
| REESE’S Peanut
butter cup ...................... 1 miniature cup
| 38
| 1
| 2
| 0.2
|
|
| ……………………………………………….
1 package |
|
|
|
|
|
| REESE’S Peanut
butter cup (contains 2)
| 243
| 5
| 14
| 1.4
|
|
| 990 SNICKERS bar
(M&M MARS).................. 1 fun size bar
| 72
| 1
| 4
| 0.4
|
|
| SNICKERS
……………………………………. (4 oz) |
541
| 9
| 28
| 2.8
|
|
| SNICKERS
1 bar (2 oz) |
273
| 5
| 14
| 1.4
|
|
| SPECIAL DARK
sweet chocolate (HERSHEY) .....
1 miniature |
46
| Tr
| 3
| 0.4
|
|
| 994 STARBURST
fruit chews (M&M MARS).................. 1 piece
| 20
| Tr
| Tr
| 0
|
|
| STARBURST fruit
chews (M&M MARS) 2.07 oz)
| 234
| Tr
| 4
| 0
|
|
| Frosting, ready
to eat |
|
|
|
|
|
| 996 Chocolate
Frosting................................1/12 package
| 151
| Tr
| 7
| 0.2
|
|
| 997 Vanilla
Frosting..................................1/12 package
| 159
| Tr
| 6
| Tr
|
|
| 998 Fruit and
juice bar .................. 1 bar (2.5 fl oz)
| 63
| 1
| Tr
| 0
|
|
| 999 Ice
pop..................................... 1 bar (2 fl oz)
| 42
| 0
| 0
| 0
|
|
| 1000 Italian
ices............................... 1/2
cup |
61
| Tr
| Tr
| 0
|
|
| Frozen desserts
Fruit butter, apple ...................... 1 tbsp
| 29
| Tr
| 0
| 0.3
|
|
| gelatin dessert
Regular .................................... 1/2 cup
| 80
| 2
| 0
| 0
|
|
| gelatin dessert Reduced
calorie (with aspartame)........ 1/2 cu
| 8
| 1
| 0
| 0
|
|
| Honey…………………1
tbsp | 64
| Tr
| 0
| Tr
|
|
| ………………………..1 cup
| 1031
| 1
| 0
| 0.7
|
|
| Jams and
preserves……….1 tbsp |
56
| Tr
| Tr
| 0.2
|
|
| …………………………………. 1( .5 oz)
packet |
39
| Tr
| Tr
| 0.2
|
|
| Jellies……………………1
tbsp | 54
| Tr
| Tr
| 0.2
|
|
| …………………………………… 1(.5 oz) packet
| 40
| Tr
| Tr
| 0.1
|
|
| Puddings
|
|
|
|
|
|
|
Chocolate, 2% instant………………1/2 cup
| 150
| 5
| 3
| 0.6
|
|
|
Chocolate, 2% cooked………………1/2 cup
| 151
| 5
| 3
| 0.4
|
|
|
Vanilla, 2% instant…………………..1/2 cup
| 148
| 4
| 2
| 0
|
|
|
Vanilla, 2% instant…………………..1/2 cup
| 141
| 4
| 2
| 0
|
|
|
Chocolate, ready to eat……………….4 oz
| 150
| 3
| 5
| 1.1
|
|
|
Rice, ready to eat…………………………4 oz
| 184
| 2
| 8
| 0.1
|
|
|
Tapioca, ready to eat……………………4 oz
| 134
| 2
| 4
| 0.1
|
|
|
Vanilla, ready to eat……………………4 oz
| 147
| 3
| 4
| 0.1
|
|
|
Chocolate, Fat Free………………….4 oz
| 107
| 3
| Tr
| 0.9
|
|
|
Tapioca, Fat Free………………………4 oz
| 98
| 2
| Tr
| 0.1
|
|
|
Vanilla, Fat Free…………………………..4 oz
| 105
| 2
| Tr
| 0.1
|
|
| Brown Sugar
packed…………………..1 cup |
827
| 0
| 0
| 0
|
|
| Brown Sugar
unpacked…………………..1 cup |
545
| 0
| 0
| 0
|
|
| ………………………………………………..1
tbsp | 34
| 0
| 0
| 0
|
|
| White Sugar granulated……………..1
packet | 23
| 0
| 0
| 0
|
|
| ……………………………………………..1
tsp | 16
| 0
| 0
| 0
|
|
| …………………………………………….1
cup | 774
| 0
| 0
| 0
|
|
| White sugar
Powdered……………….1 tbsp |
31
| 0
| Tr
| 0
|
|
| ……………………………………………1
cup | 467
| 0
| Tr
| 0
|
|
| Chocolate syrup
thin…………………1 tbsp |
53
| Tr
| Tr
| 0.3
|
|
| Chocolate Syrup
Fudge type………….1 tbsp |
67
| 1
| 2
| 0.5
|
|
| Corn syrup,
light…………………………1 tbsp |
56
| 0
| 0
| 0
|
|
| Maple
Syrup……………………………..1 tbsp |
52
| 0
| Tr
| 0
|
|
| Molasses,
blackstrap……………………..1 tbsp
| 47
| 0
| 0
| 0
|
|
| Pancake
Syrup…………………………….1 tbsp |
57
| 0
| 0
| 0
|
|
| Pancake Syrup,
reduced calorie………..1 tbsp
| 25
| 0
| 0
| 0
|
|
| Vegetables and
Vegetable Products
|
|
|
|
|
|
| 1037 Alfalfa
sprouts, raw................... 1 cup
. |
10
| 1
| Tr
| 0.8
|
|
| Artichokes,
cooked, drained.................... 1 cup
| 84
| 6
| Tr
| 9.1
|
|
| 1039 1 medium
..........120 84 60 4 Tr
Tr Tr 0.1
| 60
| 4
| Tr
| 6.5
|
|
| Asparagus, From
raw .............................. 1 cup
| 43
| 5
| 1
| 2.9
|
|
| ……………………………………………...
4 spears | 14
| 2
| Tr
| 1
|
|
| Asparagus From
frozen.......................... 1 cup
| 50
| 5
| 1
| 2.9
|
|
| ……………………………………………...
4 spears | 17
| 2
| Tr
| 1
|
|
| Asparagus,
Canned 5" drained...................... 1 cup
| 46
| 5
| 2
| 3.9
|
|
| ……………………………………………...
4 spears | 14
| 2
| Tr
| 1.2
|
|
| Bamboo shoots,
canned, drained.................................. 1 cup
| 25
| 2
| 1
| 1.8
|
|
| Lima Beans, Ford
hooks............................ 1 cup
| 170
| 10
| 1
| 9.9
|
|
| Baby limas
........................... 1 cup
| 189
| 12
| 1
| 10.8
|
|
| Beans, Snap
Beans Green, from raw.............................. 1 cup
| 44
| 2
| Tr
| 4
|
|
| Snap Beans
Yellow, from raw............................. 1 cup
| 44
| 2
| Tr
| 4.1
|
|
| Snap Beans
Green, from frozen............................... 1 cup
| 38
| 2
| Tr
| 4.1
|
|
| Snap Beans
Yellow, from frozen............................. 1 cup
| 38
| 2
| Tr
| 4.1
|
|
| Snap Beans
Green, from can................................. 1 cup
| 27
| 2
| Tr
| 2.6
|
|
| Snap Beans
Yellow, from can................................ 1 cup
| 27
| 2
| Tr
| 1.8
|
|
| Bean sprouts (mung), Raw
...................................... 1 cup
| 31
| 3
| Tr
| 1.9
|
|
| Bean sprouts (mung), Cooked,
drained...................... 1 cup
| 26
| 3
| Tr
| 1.5
|
|
| Beets Slices
.................................... 1 cup
| 75
| 3
| Tr
| 3.4
|
|
| Beets Whole
beet, 2" dia
............... 1 beet |
22
| 1
| Tr
| 1
|
|
| Beets ,canned
Slices .................................... 1 cup
| 53
| 2
| Tr
| 2.9
|
|
| Whole beet
........................... 1 beet
| 7
| Tr
| Tr
| 0.4
|
|
| Beet greens,
leaves and stems, cooked, drained, 1" pieces... 1 cup
| 39
| 4
| Tr
| 4.2
|
|
| Black eyed peas,
From raw................................. 1 cup
| 160
| 5
| 1
| 8.3
|
|
| Black eyed peas,
From frozen ............................ 1 cup
| 224
| 14
| 1
| 10.9
|
|
| Broccoli Chopped
or diced raw .................
1 cup | 25
| 3
| Tr
| 2.6
|
|
| Broccoli, Spear,
about 5" long, raw........... 1 spear
| 9
| 1
| Tr
| 0.9
|
|
| Broccoli, Flower
cluster, raw ...................... 1 floweret
| 3
| Tr
| Tr
| 0.3
|
|
| Broccoli
Chopped, cooked............................ 1 cup
| 44
| 5
| 1
| 4.5
|
|
| Broccoli Spear,
about 5" long, cooked......... 1 spear
| 10
| 1
| Tr
| 1.1
|
|
| Broccoli From
frozen, chopped, cooked........ 1 cup
| 52
| 6
| Tr
| 5.5
|
|
| Brussels sprouts,
cooked, From raw................................. 1 cup
| 61
| 4
| 1
| 4.1
|
|
| Brussels
sprouts, cooked, From frozen ............................ 1 cup
| 65
| 6
| 1
| 6.4
|
|
| Cabbage, Raw ......................................
1 cup | 18
| 1
| Tr
| 1.6
|
|
| Cabbage, Cooked,
drained...................... 1 cup
| 33
| 2
| 1
| 3.5
|
|
| Cabbage,
Chinese, shredded,cooked, Pak choi or bok
choy .... 1 cup
| 20
| 3
| Tr
| 2.7
|
|
| Cabbage,
Chinese, shredded,cooked, Pe
tsai....................
1 cup | 17
| 2
| Tr
| 3.2
|
|
| Cabbage, red,
raw, shredded ..... 1
cup | 19
| 1
| Tr
| 1.4
|
|
| Cabbage, savoy, raw, shredded... 1 cup
| 19
| 1
| Tr
| 2.2
|
|
| Carrot juice,
canned .................. 1 cup
| 94
| 2
| Tr
| 1.9
|
|
| Carrots Raw,
Whole, 7Z\x" long.................. 1 carrot
| 31
| 1
| Tr
| 2.2
|
|
| Carrots Raw,
Grated................................... 1 cup
| 47
| 1
| Tr
| 3.3
|
|
| Carrots Raw, Baby
..................................... 1 medium
| 4
| Tr
| Tr
| 0.2
|
|
| Carrots Cooked,
From raw .............................. 1 cup
| 70
| 2
| Tr
| 5.1
|
|
| Carrots Cooked,
From frozen.......................... 1 cup
| 53
| 2
| Tr
| 5.1
|
|
| Carrots Cooked,
Canned, sliced, drained .......... 1 cup
| 37
| 1
| Tr
| 2.2
|
|
| Cauliflower, Raw ......................................
1 floweret |
3
| Tr
| Tr
| 0.3
|
|
| ………………………………………….
1 cup | 25
| 2
| Tr
| 2.5
|
|
| Cauliflower
Cooked, From raw .............................. 1 cup
| 29
| 2
| 1
| 3.3
|
|
| ………………………………………………….
3 flowerets | 12
| 1
| Tr
| 1.5
|
|
| Cauliflower
Cooked, From frozen.......................... 1 cup
| 34
| 3
| Tr
| 4.9
|
|
| Celery, Stalk,
7Z\x to 8" long............. 1 stalk
| 6
| Tr
| Tr
| 0.7
|
|
| Celery, Pieces,
diced......................... 1 cup
| 19
| 1
| Tr
| 2
|
|
| Celery Cooked,
Stalk, medium ...................... 1 stalk
| 7
| Tr
| Tr
| 0.6
|
|
| Celery Cooked,
Pieces, diced......................... 1 cup
| 27
| 1
| Tr
| 2.4
|
|
| Chives, raw,
chopped ................ 1 tbsp
| 1
| Tr
| Tr
| 0.1
|
|
| Cilantro,
raw.............................. 1 tsp
| Tr
| Tr
| Tr
| Tr
|
|
| Coleslaw, home
prepared.......... 1 cup
| 83
| 2
| 3
| 1.8
|
|
| Collards,
cooked, drained, From raw................................. 1 cup
| 49
| 4
| 1
| 5.3
|
|
| Collards,
cooked, drained, From frozen ............................ 1 cup
| 61
| 5
| 1
| 4.8
|
|
| Corn, sweet,
yellow, Cooked,
From raw, kernels on cob .... 1 ear
| 83
| 3
| 1
| 2.2
|
|
| Corn, from
frozen Kernels on cob................... 1 ear
| 59
| 2
| Tr
| 1.8
|
|
| Corn, from
frozen Kernels............................... 1 cup
| 131
| 5
| 1
| 3.9
|
|
| Corn, Canned
Cream style ..........................
1 cup | 184
| 4
| 1
| 3.1
|
|
| Corn, Canned
Whole kernel, vacuum pack
....................... 1 cup
| 166
| 5
| 1
| 4.2
|
|
| Corn, Canned ,
sweet, white, cooked, drained................... 1 ear
| 83
| 3
| 1
| 2.1
|
|
| Cucumber Peeled
Sliced.................................... 1 cup
| 14
| 1
| Tr
| 0.8
|
|
| Cucumber Peeled
Whole, 8 1/4" long.................. 1 large
| 34
| 2
| Tr
| 2
|
|
| Cucumber
Sliced.................................... 1 cup
| 14
| 1
| Tr
| 0.8
|
|
| Cucumber Whole,
8 1/4" long.................. 1 large
| 39
| 2
| Tr
| 2.4
|
|
| Dandelion
greens, cooked, drained.................................. 1 cup
| 35
| 2
| 1
| 3
|
|
| Dill weed, raw
........................... 5 sprigs
| Tr
| Tr
| Tr
| Tr
|
|
| Eggplant,
cooked, drained ........
1 cup | 28
| 1
| Tr
| 2.5
|
|
| Endive, curly
(including escarole,raw,
pieces............. 1 cup
| 9
| 1
| Tr
| 1.6
|
|
| Garlic, raw
................................. 1 clove
| 4
| Tr
| Tr
| 0.1
|
|
| Hearts of palm,
canned ............. 1 piece
| 9
| 1
| Tr
| 0.8
|
|
| Jerusalem
artichoke, raw, sliced .................. 1 cup
| 114
| 3
| Tr
| 2.4
|
|
| Kale, cooked,
drained, chopped From raw............................... 1 cup
| 36
| 2
| 1
| 2.6
|
|
| Kale, cooked,
drained, chopped From frozen
.......................... 1 cup
| 39
| 4
| 1
| 2.6
|
|
| Kohlrabi,
cooked, drained, slices................... 1 cup
| 48
| 3
| Tr
| 1.8
|
|
| Leeks, diced,
cooked, drained......... 1 cup
| 32
| 1
| Tr
| 1
|
|
| Lettuce, raw Leaf
(Butterhead, Boston)
........ 1 medium leaf |
1
| Tr
| Tr
| 0.1
|
|
| Lettuce, raw Leaf
(Butterhead, Boston) Head, 5" dia ........ 1 head
| 21
| 2
| Tr
| 1.6
|
|
| Lettuce, raw, Crisphead,
as iceberg…………….leaf, 1 medium
| 1
| Tr
| Tr
| 0.1
|
|
| Lettuce, raw, Crisphead,
as iceberg Head, 6"
dia ......... 1 head
| 65
| 5
| 1
| 7.5
|
|
| Lettuce, raw, Crisphead,
as iceberg chopped ............. 1 cup
| 7
| 1
| Tr
| 0.8
|
|
| Lettuce, raw, Looseleaf, Leaf
................................ 1 leaf
| 2
| Tr
| Tr
| 0.2
|
|
| Lettuce, raw, Looseleaf,
Pieces, shredded................... 1 cup
| 10
| 1
| Tr
| 1.1
|
|
| Lettuce,raw, Romaine or cos Innerleaf
............................ 1 leaf
| 1
| Tr
| Tr
| 0.2
|
|
| Lettuce,raw, Romaine or cos Pieces, shredded.......... 1
cup | 8
| 1
| Tr
| 1
|
|
| Mushrooms Raw,
pieces or slices ..............
1 cup | 18
| 2
| Tr
| 0.8
|
|
| Mushrooms
Cooked, drained, pieces ......... 1 cup
| 42
| 3
| 1
| 3.4
|
|
| Mushrooms
Canned, drained, pieces ......... 1 cup
| 37
| 3
| Tr
| 3.7
|
|
| Mushrooms,
shiitake Cooked pieces......................... 1 cup
| 80
| 2
| Tr
| 3
|
|
| Mushrooms,
shiitake Dried
...................................... 1 mushroom
| 11
| Tr
| Tr
| 0.4
|
|
| Mustard greens,
cooked, drained.................................. 1 cup
| 21
| 3
| Tr
| 2.8
|
|
| Okra, sliced,
cooked, drained From raw.................... 1 cup
| 51
| 3
| Tr
| 4
|
|
| Okra, sliced,
cooked, drained From frozen
.............. 1 cup
| 52
| 4
| 1
| 5.2
|
|
| Onions Raw
Chopped ............................... 1 cup
| 61
| 2
| Tr
| 2.9
|
|
| Onions Raw
Whole, medium, 2Z\x" dia .... 1 whole
| 42
| 1
| Tr
| 2
|
|
| Onions Raw
Slice, Z\," thick ..................... 1 slice
| 5
| Tr
| Tr
| 0.3
|
|
| Onions Cooked
drained ............................... 1 cup
| 92
| 3
| Tr
| 2.9
|
|
| Onions Cooked 1
medium | 41
| 1
| Tr
| 1.3
|
|
| Onions
Dehydrated flakes................... 1 tbsp
| 17
| Tr
| Tr
| 0.5
|
|
| Onions Spring
raw Chopped .................................. 1 cup
| 32
| 2
| Tr
| 2.6
|
|
| 1144 Whole,
medium, 4Z\," long..... 1 whole
| 5
| Tr
| Tr
| 0.4
|
|
| Onion rings,
2"-3" dia breaded, par
fried, frozen, oven heated ..10
rings | 244
| 3
| 16
| ..8
|
|
| Parsley,
raw................................ 10 sprigs
| 4
| Tr
| Tr
| 0.3
|
|
| Parsnips,
sliced, cooked, drained......................... 1 cup
| 126
| 2
| Tr
| 6.2
|
|
| Peas, edible
pod, cooked, From raw................................. 1 cup
| 67
| 5
| Tr
| 4.5
|
|
| Peas, edible
pod, cooked, From frozen ............................ 1 cup
| 83
| 6
| 1
| 5
|
|
| Peas, green
Canned, drained...................... 1 cup
| 117
| 8
| 1
| 7
|
|
| Peas, green
Frozen, boiled, drained........... 1 cup
| 125
| 8
| Tr
| 8.8
|
|
| Peppers, Hot
Chili, raw Green .................................... 1 pepper
| 18
| 1
| Tr
| 0.7
|
|
| Peppers, Hot
Chili, raw Red
...................................... 1 pepper
| 18
| 1
| Tr
| 0.7
|
|
| Jalapeno,
canned, solids and liquids............... 1/4 cup
| 7
| Tr
| Tr
| 0.7
|
|
| Green Pepper Chopped ..........................
1 cup | 40
| 1
| Tr
| 2.7
|
|
| 1156 Ring (1/4"
thick)............... 1 ring
| 3
| Tr
| Tr
| 0.2
|
|
| Green Pepper
whole (2 1/4"x 2 1/2")........................... 1 pepper
| 32
| 1
| Tr
| 2.1
|
|
| Red Pepper Chopped ..........................
1 cup | 40
| 1
| Tr
| 3
|
|
| Red Pepper whole
(2 1/4"x 2 1/2")........................... 1 pepper
| 32
| 1
| Tr
| 2.4
|
|
| Green Pepper
cooked ................................. 1 cup
| 38
| 1
| Tr
| 1.6
|
|
| Red Pepper
cooked..................................... 1 cup
| 38
| 1
| Tr
| 1.6
|
|
| 1162 Pimento,
canned ........................ 1 tbsp
| 3
| Tr
| Tr
| 0.2
|
|
| Baked Potato
With skin (2 1/3" x 4 3/4")............... 1 potato
| 220
| 5
| Tr
| 4.8
|
|
| Baked Potato
Flesh only............................. 1 potato
| 145
| 3
| Tr
| 2.3
|
|
| Baked Potato
Skin only .............................. 1 skin
| 115
| 2
| Tr
| 4.6
|
|
| Potato Boiled (2
1/2") Peeled after boiling.............. 1 potato
| 118
| 3
| Tr
| 2.4
|
|
| Potato Boiled (2
1/2")
Peeled before boiling........... 1 potato
| 116
| 2
| Tr
| 2.4
|
|
| 1168 1 cup
..................156 77 134 3 Tr
Tr Tr 0.1
| 134
| 3
| Tr
| 2.8
|
|
| Potato Au gratin
@ whole milk, butter mix ..................... 1 cup
| 228
| 6
| 10
| 2.2
|
|
| Potato Au gratin
@ whole milk, butter home recipe............ 1 cup
| 323
| 12
| 19
| 4.4
|
|
| French fried,
frozen, oven heated................ 10 strips
| 100
| 2
| 4
| 1.6
|
|
| Hashed brown
from frozen (3"x 1 1/2" x 1/2")
.............. 1 patty
| 63
| 1
| 3
| 0.6
|
|
| Hashed brown
From home recipe ................ 1 cup
| 326
| 4
| 22
| 3.1
|
|
| Mashed Potatoes
from flakes @ whole milk, butter............. 1 cup
| 237
| 4
| 12
| 4.8
|
|
| Mashed Potatoes
home recipe With whole milk ............. 1 cup
| 162
| 4
| 1
| 4.2
|
|
| Mashed Potatoes
home recipe With whole milk, margarine... 1 cup
| 223
| 4
| 9
| 4.2
|
|
| Potato pancakes,
home prepared................... 1 pancake
| 207
| 5
| 12
| 1.5
|
|
| Potato puffs,
from frozen ....... 10 puffs
| 175
| 3
| 8
| 2.5
|
|
| Potato salad,
home prepared .. 1 cup
| 358
| 7
| 21
| 3.3
|
|
| Scalloped
Potatoes from mix, milk, butter
................. 1 cup
| 228
| 5
| 11
| 2.7
|
|
| Scalloped
Potatoes from home recipe milk, butter......... 1 cup
| 211
| 7
| 9
| 4.7
|
|
| Pumpkin Cooked,
mashed...................... 1 cup
| 49
| 2
| Tr
| 2.7
|
|
| Pumpkin Canned
.................................... 1 cup
| 83
| 3
| 1
| 7.1
|
|
| Radishes, raw
(C\v" to 1" dia) .... 1 radish
| 1
| Tr
| Tr
| 0.1
|
|
| Rutabagas,
cooked, drained,
cubes.......................... 1 cup
| 66
| 2
| Tr
| 3.1
|
|
| Sauerkraut,
canned, solids and liquid
.......................... 1 cup
| 45
| 2
| Tr
| 5.9
|
|
| Seaweed Kelp,
raw................................. 2 tbsp
| 4
| Tr
| Tr
| 0.1
|
|
| Spirulina, dried ....................... 1
tbsp | 1
| Tr
| Tr
| Tr
|
|
| Shallots, raw, chopped .............. 1 tbsp
| 7
| Tr
| Tr
| 0.2
|
|
| Soybeans, green,
cooked, drained.................................. 1 cup
| 254
| 22
| 12
| 7.6
|
|
| Spinach Raw Chopped ....................... 1
cup | 7
| 1
| Tr
| 0.8
|
|
| Spinach Raw Leaf
............................. 1 leaf
| 2
| Tr
| Tr
| 0.3
|
|
| Spinach Cooked,
drained From raw .............................. 1 cup
| 41
| 5
| Tr
| 4.3
|
|
| leaf)
................................. 1 cup
| 53
| 6
| Tr
| 5.7
|
|
| Spinach Cooked, Canned,
drained...................... 1 cup
| 49
| 6
| 1
| 5.1
|
|
| Squash Raw ......................................
1 cup | 23
| 1
| Tr
| 2.1
|
|
| Squash Cooked,
drained ................... 1 cup
| 36
| 2
| 1
| 2.5
|
|
| Squash Winter
(all varieties), baked, cubes ................ 1 cup
| 80
| 2
| 1
| 5.7
|
|
| Squash Winter,
butternut, frozen, cooked, mashed
........... 1 cup
| 94
| 3
| Tr
| 2.2
|
|
| Sweetpotatoes Baked, with
skin .................. 1 potato
| 150
| 3
| Tr
| 4.4
|
|
| Sweetpotatoes Boiled, without
skin............. 1 potato
| 164
| 3
| Tr
| 2.8
|
|
| Sweetpotatoes Candied (2Z\x"
x 2" piece)....... 1 piece
| 144
| 1
| 3
| 2.5
|
|
| Sweetpotatoes Canned Syrup
pack, drained ............. 1 cup
| 212
| 3
| 1
| 5.9
|
|
| Sweetpotatoes Vacuum pack,
mashed ......... 1 cup |
232
| 4
| 1
| 4.6
|
|
| Tomatillos,
raw.......................... 1 medium
| 11
| Tr
| Tr
| 0.6
|
|
| Tomatoes Raw
Chopped or sliced ................ 1 cup
| 38
| 2
| 1
| 2
|
|
| Tomatoes Slice,
medium, Z\v" thick...... 1 slice
| 4
| Tr
| Tr
| 0.2
|
|
| Tomatoes Cherry ................................
1 cherry | 4
| Tr
| Tr
| 0.2
|
|
| Tomatoes whole Medium,.............. 1 tomato
| 26
| 1
| Tr
| 1.4
|
|
| Tomatoes Canned,
solids and liquid ....... 1 cup
| 46
| 2
| Tr
| 2.4
|
|
| Tomatoes Sun
dried Plain...................................... 1 piece
| 5
| Tr
| Tr
| 0.2
|
|
| Tomatoes Packed
in oil, drained .......... 1 piece
| 6
| Tr
| Tr
| 0.2
|
|
| Tomato juice,
canned, with salt added ...........
1 cup | 41
| 2
| Tr
| 1
|
|
| Tomato Paste
...................................... 1 cup
| 215
| 10
| 1
| 10.7
|
|
| Tomato Puree ......................................
1 cup | 100
| 4
| Tr
| 5
|
|
| Tomato Sauce ......................................
1 cup | 74
| 3
| Tr
| 3.4
|
|
| Tomato
Stewed..................................... 1 cup
| 71
| 2
| Tr
| 2.6
|
|
| Turnips, cooked,
cubes.............. 1 cup
| 33
| 1
| Tr
| 3.1
|
|
| Turnip greens,
cooked, drained From raw....................... 1 cup
| 29
| 2
| Tr
| 5
|
|
| 1220 From frozen
(chopped)........... 1 cup
| 49
| 5
| 1
| 5.6
|
|
| Vegetable juice
cocktail, canned .................................. 1 cup
| 46
| 2
| Tr
| 1.9
|
|
| Vegetables,
mixed Canned, drained...................... 1 cup
| 77
| 4
| Tr
| 4.9
|
|
| Vegetables,
mixed Frozen, cooked, drained ......... 1 cup
| 107
| 5
| Tr
| 8
|
|
| Waterchestnuts, canned, slices,solids and liquids
......... 1 cup |
70
| 1
| Tr
| 3.5
|
|
| Miscellaneous
Items |
|
|
|
|
|
| Bacon bits,
meatless.................. 1 tbsp
| 31
| 2
| 2
| 0.7
|
|
| Baking powders
for home use |
|
|
|
|
|
| Double acting
|
|
|
|
|
|
| Baking powders
Double acting, Sodium
aluminum sulfate.... 1 tsp
| 2
| 0
| 0
| Tr
|
|
| Baking powders
Straight phosphate ............... 1 tsp
| 2
| Tr
| 0
| Tr
|
|
| Baking powders
Low sodium ............................ 1 tsp
| 5
| Tr
| Tr
| 0.1
|
|
| Baking soda
............................... 1 tsp
| 0
| 0
| 0
| 0
|
|
| Beef jerky
.................................. 1 large piece
| 81
| 7
| 5
| 0.4
|
|
| Catsup
...................................... 1 cup
| 250
| 4
| 1
| 3.1
|
|
| …………………………………...
1 tbsp | 16
| Tr
| Tr
| 0.2
|
|
| ………………………………...
1 packet | 6
| Tr
| Tr
| 0.1
|
|
| Celery seed ................................
1 tsp | 8
| Tr
| 1
| 0.2
|
|
| Chili powder
.............................. 1 tsp
| 8
| Tr
| Tr
| 0.9
|
|
| Chocolate,
unsweetened, baking Solid
.................... 1 square
| 148
| 3
| 16
| 4.4
|
|
| Chocolate,
unsweetened, baking Liquid................ 1 oz
| 134
| 3
| 3
| 5.1
|
|
| Cinnamon
.................................. 1 tsp
| 6
| Tr
| Tr
| 1.2
|
|
| Cocoa powder,
unsweetened..... 1 cup |
197
| 17
| 12
| 28.6
|
|
| …………………………………….
1 tbsp | 12
| 1
| 1
| 1.8
|
|
| Cream of tartar ..........................
1 tsp | 8
| 0
| 0
| Tr
|
|
| Curry
powder............................. 1 tsp
| 7
| Tr
| Tr
| 0.7
|
|
| Garlic powder
............................ 1 tsp
| 9
| Tr
| Tr
| 0.3
|
|
| Horseradish,
prepared ............... 1 tsp
| 2
| Tr
| Tr
| 0.2
|
|
| Mustard,
prepared, yellow ........
1 tsp or 1 packet |
3
| Tr
| Tr
| 0.2
|
|
| Olives, canned
Pickled, green ......................... 5 medium
| 20
| Tr
| 2
| 0.2
|
|
| Olives, canned
Ripe, black .............................. 5 large
| 25
| Tr
| 2
| 0.7
|
|
| Onion powder
............................ 1 tsp
| 7
| Tr
| Tr
| 0.1
|
|
| Oregano,
ground........................ 1 tsp
| 5
| Tr
| Tr
| 0.6
|
|
| Paprika
...................................... 1 tsp
| 6
| Tr
| Tr
| 0.4
|
|
| Parsley, dried .............................
1 tbsp | 4
| Tr
| Tr
| 0.4
|
|
| Pepper, black .............................
1 tsp | 5
| Tr
| Tr
| 0.6
|
|
| lPickles, cucumber whole
medium.................... 1 pickle
| 12
| Tr
| Tr
| 0.8
|
|
| Fresh bread and
butter pickles.......................... 3 slices
| 18
| Tr
| Tr
| 0.4
|
|
| Pickle relish,
sweet ................... 1 tbsp
| 20
| Tr
| Tr
| 0.2
|
|
| Pork
skins/rinds, plain ..............
1 oz | 155
| 17
| 9
| 0
|
|
| Potato chips
Salted ................................. 1 oz
| 152
| 2
| 10
| 1.3
|
|
| Potato chips
Unsalted............................. 1 oz
| 152
| 2
| 10
| 1.4
|
|
| Potato chips
Barbecue flavor ....................
1 oz | 139
| 2
| 9
| 1.2
|
|
| Potato chips
Sour cream and onion flavor ............... 1 oz
| 151
| 2
| 10
| 1.5
|
|
| Potato chips
Reduced fat ..........................
1 oz | 134
| 2
| 6
| 1.7
|
|
| Potato chips Fat
free, made with olestra............ 1 oz
| 75
| 2
| Tr
| 1.1
|
|
| Potato chips
Plain Made from dried potatoes............... 1 oz
| 158
| 2
| 11
| 1
|
|
| Potato chips
Sour cream and onion flavor ............. 1 oz
| 155
| 2
| 10
| 0.3
|
|
| Potato chips
Reduced fat ..........................
1 oz | 142
| 2
| 7
| 1
|
|
| Salt
...................................... 1 tsp
| 0
| 0
| 0
| 0
|
|
| Trail mix nuts
and seeds.................... 1 cup
| 707
| 21
| 47
| 8.8
|
|
| Trail mix Tropical ...................................
1 cup | 570
| 9
| 24
| 10.6
|
|
| Vanilla extract
........................... 1 tsp
| 12
| Tr
| Tr
| 0
|
|
| Vinegar Cider ......................................
1 tbsp | 2
| 0
| 0
| 0
|
|
| Vinegar
Distilled .................................. 1 tbsp
| 2
| 0
| 0
| 0
|
|
| Yeast, baker’s
Dry, active............................... 1 pkg
| 21
| 3
| Tr
| 1.5
|
|
| ………………………………………..1
tsp | 12
| 2
| Tr
| 0.8
|
|
| Yeast, baker’s
Compressed............................. 1 cake
| 18
| 1
| Tr
| 1.4
|
|
|
|
|
|
|
|
|