Food Svg Size Svg (g) IF Rating

Acerola 1/2 cup 49 347

Calda/Xarope de Agave 1 Tbsp 21 -74
Alfalfa (broto) 1/2 cup 24 1
Manteiga de Amêndoa 1/4 cup 64 100
Amêndoas 1/4 cup 36 67
Suco de Maçã 1/2 cup 121 -12
Maçã sem casca 1/2 cup 55 -9
Maçã desidratada 1/4 cup 22 -49
Molho de maçã sem açúcar 1/2 cup 122 -15
Apricots, dried 1/4 cup 32 -56
Artichoke, cooked 1/2 cup 84 3
Arugula, raw 1 cup 20 12
Asparagus, cooked 1/2 cup 90 38
Aspartame (Equal) 1 Packet 1 -5
Avocado, fresh 1/2 cup 75 57
Banana, fresh 1/2 cup 75 -38
Basil, fresh 1 Tbsp 2.6 4
Bass, fresh water, raw 3 ounces 85 139
Bean sprouts (mung) 1/2 cup 52 1
Beans, green, cooked 1/2 cup 63 1
Beef, ground, 70% lean, broiled 3 ounces 85 -1
Beef, ground, 75% lean, broiled 3 ounces 85 -1
Beef, ground, 80% lean, broiled 3 ounces 85 -2
Beef, tenderloin, broiled 3 ounces 85 8
Beet greens, cooked 1/2 cup 72 138
Beets, raw 1/2 cup 68 -1
Bison, ground, cooked 3 ounces 85 2
Bison, ribeye, broiled 3 ounces 85 21
Blackberries, fresh 1/2 cup 72 4
Blueberries, fresh 1/2 cup 75 -15
Bolthouse Farms Smoothie, Green 8 ounces 237 43
Bread, multi-grain 1 ounce 28.35 -34
Bread, pita, whole wheat 1 ounce 28.35 -47
Bread, wheat 1 ounce 28.35 -48
Bread, white 1 ounce 28.35 -54
Broccoli raab, cooked 1/2 cup 33 41
Broccoli, cooked 1/2 cup 78 60
Broccoli, raw 1/2 cup 44 26
Brussels sprouts, cooked 1/2 cup 76 40
Burger King double cheeseburger 1 sandwich 162 -171
Butter, salted 1 Tbsp 14 -20
Cabbage, chinese, cooked 1/2 cup 85 57
Cabbage, chinese, raw 1/2 cup 35 30
Cabbage, green, cooked 1/2 cup 75 23
Cabbage, green, raw 1/2 cup 40 10
Cabbage, red, cooked 1/2 cup 75 3
Cabbage, red, raw 1/2 cup 40 12
Cantaloupe, fresh 1/2 cup 85 38
Carrots, baby, raw 1/2 cup 60 104
Carrots, cooked 1/2 cup 78 164
Carrots, raw 1/2 cup 60 122
Cashews, dry-roasted 1/4 cup 34 27
Cauliflower, cooked 1/2 cup 62 9
Cauliflower, raw 1/2 cup 53 9
Celery, raw 1/2 cup 50 7
Chard, Swiss, cooked 1/2 cup 88 122
Chard, Swiss, raw 1 cup 36 88
Cheerios 1 cup 28.35 45
Cheese, cheddar 1 ounce 28.35 -20
Cheese, feta 1 ounce 28.35 -17
Cheese, parmesan, hard 1 ounce 28.35 -6
Chia seeds 1 ounce 28.35 10
Chicken, breast, fried 3 ounces 85 -40
Chicken, breast, roasted 3 ounces 85 -19
Chicken, thigh, BBQ 3 ounces 85 -9
Chicken, thigh, stewed 3 ounces 85 -59
Chives, raw 1 Tbsp 3 11
Clams, raw 3 ounces 85 63
Coconut, raw 1/4 cup 20 -56
Coffee, brewed 8 ounces 237 1
Cola 8 ounces 237 -28
Collards, cooked 1/2 cup 95 162
Corn, frozen 1/2 cup 82 -42
Cottage cheese, reduced fat (2%) 1/2 cup 113 -8
Couscous, cooked 1 cup 157 -98
Cranberries, dried, sweetened 1/4 cup 30 -98
Cucumber, raw 1/2 cup 52 0
Dandelion greens, raw 1 cup 55 154
Dr. Pepper 8 ounces 237 -31
Edamame, frozen 1/2 cup 77 32
Egg, whole 2 ounces 56.7 -62
Espresso 1 ounce 30 0
Fiber One 1/2 cup 30 -11
Flaxseed, whole 1/4 cup 42 39
French fries, frozen 1/2 cup 78 -51
Garlic, raw 1 Tbsp 6 215
Ginger ale 8 ounces 237 -18
Ginger root, raw 1 Tbsp 6 387
Grapefruit juice, fresh 1/2 cup 121 -3
Grapefruit, red 1/2 cup 115 10
Grapefruit, white 1/2 cup 115 1
Hazelnuts (filberts) 1/4 cup 33 125
Herring, Atlantic, pickled 3 ounces 85 697
Honeydew, fresh 1/2 cup 85 -3
Kale, cooked 1/2 cup 65 220
Kale, raw 1 cup 67 215
Kamut, cooked 1 cup 172 -90
Kashi GoLean 1 cup 52 -93
Kiwi, fresh 1/2 cup 90 17
Lard 1 Tbsp 13 -3
Leeks, cooked 1/2 cup 52 68
Lemon juice, fresh 1/2 cup 121 17
Lemon, fresh, without peel 1/2 cup 106 10
Lentils, dried, cooked 1 cup 198 -15
Lettuce, bibb 1 cup 55 37
Lettuce, green leaf 1 cup 36 43
Lettuce, iceberg 1 cup 60 6
Lettuce, radicchio 1 cup 20 10
Lettuce, red leaf 1 cup 28.35 35
Lettuce, romaine 1 cup 47 70
Lime juice, fresh 1/2 cup 121 7
Lime, fresh 1/2 cup 106 3
Mahimahi, baked 3 ounces 85 101
Mayonnaise, Sm. Balance Omega Plus L1 Tbsp 15 15
Milk, fat free (skim) 1 cup 246 -14
Milk, goat 1 cup 244 -57
Milk, whole 1 cup 246 -46
Millet, cooked 1 cup 174 -150
Miso 2 Tbsp 34 -26
Mixed nuts, oil-roasted, less salt 1/4 cup 35 37
Mushrooms, brown 1/2 cup 80 6
Mushrooms, portabella 1/2 cup 43 1
Mustard greens, cooked 1/2 cup 70 174
Nectarine, fresh 1/2 cup 72 -12
Oat bran, cooked 1 cup 219 -43
Oil, almond 1 Tbsp 14 64
Oil, avocado 1 Tbsp 14 68
Oil, canola 1 Tbsp 14 80
Oil, corn 1 Tbsp 14 -50
Oil, flaxseed 1 Tbsp 14 13
Oil, olive 1 Tbsp 14 74
Oil, peanut 1 Tbsp 14 -3
Oil, sesame 1 Tbsp 14 -21
Oil, soybean 1 Tbsp 14 -38
Oil, walnut 1 Tbsp 14 -25
Olives, green 1 Tbsp 9 7
Onion rings, frozen 1/2 cup 24 -37
Onions, cooked 1/2 cup 105 240
Onions, raw 1/2 cup 125 292
Orange juice, fresh 1/2 cup 121 3
Orange, fresh 1/2 cup 90 6
Oysters, eastern, wild, raw 3 ounces 85 222
Peanut butter, crunchy 2 Tbsp 32 18
Peas, raw 1/2 cup 72 6
Peas, sugar snap, raw 1/2 cup 32 9
Pecans, raw 1/4 cup 25 46
Pepper, green, raw 1/2 cup 75 24
Pepper, red, raw 1/2 cup 46 42
Pepper, yellow, raw 1/2 cup 75 52
Pine nuts, dried 1/4 cup 35 -51
Plantains, fried 1/2 cup 85 -123
Popcorn, air-popped 1 ounce 28.35 -89
Pork, ground, 72% lean, cooked 3 ounces 85 -68
Pork, ground, 96% lean, cooked 3 ounces 85 -43
Pork, loin, center loin, braised 3 ounces 85 -50
Pork, tenderloin, roasted 3 ounces 85 -16
Post 100% Bran 1/2 cup 42 -6
Potato, baked 1/2 cup 78 -47
Pumpkin seed kernels, dried 1/4 cup 32 -68
Pumpkin, canned 1/2 cup 123 180
Pumpkin, raw 1/2 cup 88 88
Purslane, cooked 1/2 cup 58 8
Raisin Bran 1 cup 59 -87
Red Bull 8 ounces 237 -33
Rice milk 1 cup 246 17
Rice, brown, long-grain, cooked 1 cup 195 -143
Rice, white, long-grain, cooked 1 cup 158 -153
Sablefish, baked 3 ounces 85 703
Salmon, Atlantic, wild, raw 3 ounces 85 386
Salmon, coho, wild, baked 3 ounces 85 450
Salmon, sockeye, canned, drained 3 ounces 85 528
Salsa 1/2 cup 130 -13
Sea bass, baked 3 ounces 85 348
Shrimp, steamed 3 ounces 85 95
Soybeans, dry roasted 1 cup 93 -72
Soyburger 3 ounces 85 -4
Soymilk, plain, light 1 cup 246 -37
Spaghetti, cooked 1 cup 140 -124
Spelt, cooked 1 cup 194 -142
Spinach raw 1 cup 30 75
Squash, butternut, baked 1/2 cup 103 139
Squash, summer, cooked 1/2 cup 90 0
Squash, winter, baked 1/2 cup 103 58
Strawberries, fresh 1/2 cup 75 14
Sucralose (Splenda) 1 Packet 1 -4
Sugar, brown 1 Tbsp 15 -77
Sunchips, multigrain 1 ounce 28.35 -63
Sunflower kernels, dry-roasted 1/4 cup 32 -48
Tea seed oil 1 Tbsp 14 73
Tea, brewed 8 ounces 237 2
Tofu, firm 1/2 cup 126 -22
Tofu, silken 1/2 cup 125 -21
Tomato, raw 1/2 cup 90 10
Tortilla, corn 1 ounce 28.35 -47
Tortilla, flour 1 ounce 28.35 -51
Tuna, light, in oil, drained 3 ounces 85 111
Tuna, light, in water, drained 3 ounces 85 123
Tuna, white, in oil, drained 3 ounces 85 132
Tuna, white, in water, drained 3 ounces 85 346
Turkey, light meat, roasted, w/o skin 3 ounces 85 -7
Turmeric 1/2 Tsp 1.5 338
Vinegar, cider 1 Tbsp 15 0
Wheat bran 1/3 cup 19 6
White flour, all-purpose, bleached 1/3 cup 42 -142
Whole wheat flour 1/3 cup 40 -89
Yogurt, Greek, plain, nonfat 1 cup 224 -30
Yogurt, low fat, fruit 1 cup 226 -145
Yogurt, whole milk, plain 1 cup 226 -57