| 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
| |