Table 9.

Nutritive Value of the Edible Part of Food

Food Description portion

Calories (kcal) protein (g) fat (g)

fiber

Beverages (Alcoholic)
Beer Regular ................................. 12 fl oz
Beer Light ..................................... 12 fl oz
Gin, rum, vodka, whiskey 80 proof .......1.5 fl oz
Gin, rum, vodka, whiskey 90 proof ...... 1.5 fl oz
Liqueur, coffee, 53 proof........ 1.5 fl oz
Daiquiri ................................... 2 fl oz
Pina colada.............................. 4.5 fl oz
Sweet Desert Wine.......................... 3.5 fl oz
Red Table Wine...................... 3.5 fl oz
White Table Wine.................... 3.5 fl oz

146
99
97
110
175
112
262
158
74
70

1
1
0
0
Tr
Tr
1
Tr
Tr
Tr

0
0
0
0
Tr
Tr
3
0
0
0

0.7
0
0
0
0
0
0.8
0
0
0

0
152
4
0
124
160
147
179
151
152
75
226
102
48
4
5
144
117
113
118
125
99
112
5
75
225
120
2
2
2
2
88
5
0

0
0
Tr
Tr
0
0
0
0
0
0
1
9
3
4
Tr
Tr
0
0
0
1
3
Tr
0
0
1
9
Tr
0
0
0
0
Tr
0
0

0
0
0
0
0
0
0
0
Tr
0
1
9
1
Tr
0
Tr
Tr
0
0
Tr
0
0
0
0
1
9
2
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
1.3
1.3
0.3
0.4
0
0
0.3
0.2
0
0.3
0.3
0.2
0
0
0.2
0.3
0
0
0
0
0
0
0
0

Beverages (Nonalcoholic)
Club soda ................................ 12 fl oz
Cola type ................................. 12 fl oz
Diet Cola (aspartane)...................... 12 fl oz
Diet pepper type ..................... 12 fl oz
Ginger Ale.12 fl oz
Grape ...................................... 12 fl oz
Lemon lime............................. 12 fl oz
Orange..................................... 12 fl oz
Pepper type ............................. 12 fl oz
Root beer................................. 12 fl oz
Chocolate beverage mix Powder ............ 2-3 heaping tsp
Chocolate beverage mix Prepared with milk ....... 1 cup
Cocoa (powder containing nonfat dry milk).... 3 heaping tsp
Cocoa Powder containing aspartane.... 1\2-oz envelope
Coffee Brewed ................... 6 fl oz
30 Espresso .................................. 2 fl oz
Cranberry juice cocktail......... 8 fl oz
Fruit Punch Drink
grape drink ............................. 8 fl oz
Pineapple grapefruit juice drink................................... 8 fl oz
Pineapple orange juice drink................................... 8 fl oz
Lemonade Frozen concentrate prepared ................. 8 fl oz
Lemonade Powder with water Regular .................... 8 fl oz
Lemonade Low cal @ aspartame................ 8 fl oz
Malted milk Chocolate Powder............. 3 heaping tsp
Malted milk Chocolate Prepared ............................. 1 cup
Rice beverage (RICE DREAM) .............................. 1 cup
Tea Black brewed.................................... 6 fl oz
Tea Chamomile ........................ 6 fl oz
Tea Herb other than chamomile....... 6 fl oz
Tea Instant tea unsweetened ........................ 8 fl oz
Tea Sweetened, lemon flavor ..... 8 fl oz
Tea Sweetened with saccharin, lemon flovor8oz
Water, tap................................... 8 fl oz

Dairy Products

Blue Cheese...................................... 1 oz
Camembert (3 weges @ 4-oz container)............... 1 wedge
Cheddar Cut pieces .......................... 1 oz
Cheddar . 1 cubic inch
Cheddar Shredded ............................ 1 cup
Cottage cheese (4%) Large curd ....................... 1 cup
Cottage cheese (4%) Small curd....................... 1 cup
Cottage cheese Low fat (2%) ..................... 1 cup
Cottage cheese Low fat (1%) ..................... 1 cup
Cream Cheese............................ 1 oz
.
1 tbsp
Cream Cheese Low fat............................... 1 tbsp
Cream Cheese Fat free............................... 1 tbsp
Feta Cheese...................................... 1 oz
Low fat, cheddar or colby.... 1 oz
Mozzarella made with whole milk........................ 1 oz
Mozzarella (Part skim low moisture) ...................... 1 oz
Muenster............................... 1 oz
Neufchatel ............................ 1 oz
Parmesan, grated.................. 1 cup
. 1 tbsp
. 1 oz
Provolone ............................. 1 oz
Ricotta, made with whole milk........................ 1 cup
Part skim milk ................... 1 cup
Swiss .................................... 1 oz
American Cheese Regular .............................. 1 oz
American Fat free............................... 1 slice
Swiss .................................... 1 oz
Half and Half ........................... 1 cup .
. 1 tbsp
Light, coffee, or table cream............. 1 cup
... 1 tbsp
Whipping Cream, unwhipped Light ................... 1 cup
... (volume about double when whipped)..1 tbsp .
Whipping Cream, unwhipped Heavy.................. 1 cup
.. 1 tbsp
Whipped topping (pressurized) ...................... 1 cup
... 1 tbsp
Sour Cream, Regular .................................... 1 cup .
.1 tbsp
Sour Cream, Reduced fat ............................. 1 tbsp
Sour Cream, Fat free .................................... 1 tbsp
Immitation Whipped topping Frozen .................. 1 cup
... 1 tbsp
Immitation whipped topping Pressurized ........... 1 cup
...... 1 tbs
Sour dressing (filled cream type, nonbutterfat) ........ 1 cup
.. 1 tbsp ..
Frozen yougurt Chocolate ............................. 1/2 cup
Frozen yougurt Vanilla .................................. 1/2 cup.
Regular Ice Cream Chocolate...........................1/2 cu

100
114
114
68
455
233
217
203
164
99
51
35
15
75
49
80
79
104
74
456
23
129
100
428
340
107
106
31
95
315
20
469
29
699
44
821
52
154
8
493
26
20
12
239
13
184
11
417
21
115
114
143

6
8
7
4
28
28
26
31
28
2
1
2
2
4
7
6
8
7
3
42
2
12
7
28
28
8
6
5
7
7
Tr
6
Tr
5
Tr
5
Tr
2
Tr
7
Tr
Tr
Tr
1
Tr
1
Tr
8
Tr
3
3
3

8
9
9
6
37
10
9
4
2
10
5
3
Tr
6
2
6
5
9
7
30
2
9
8
32
19
8
9
Tr
7
28
2
46
3
74
5
88
6
13
1
48
3
2
0
19
1
16
1
39
2
4
4
7

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
1.6
0
0.8

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

Ice Cream Light (50% reduced fat) vanilla.1/2 cup
Premium low fat chocolate ......................... 1/2 cup
Soft serve, french vanilla..... 1/2 cup.
Sherbet, orange ....................... 1/2 cup
Milk Whole (3.3% fat) ................. 1 cup
Milk Reduced fat (2%) ................. 1 cup
Milk Lowfat (1%) ......................... 1 cup
Milk Nonfat (skim) ....................... 1 cup
Milk Buttermilk ............................ 1 cup
Canned Milk Condensed, sweetened......... 1 cup
Canned Milk Evaporated Whole milk........................ 1 cup
Evaporated Skim milk .......................... 1 cup
Dried Buttermilk ............................ 1 cup
Nonfat instant milk....................... 1 cup
Chocolate milk Whole ................................... 1 cup
Chocolate milk Reduced fat (2%) ................. 1 cup
Chocolate milk Lowfat (1%) ......................... 1 cup
Eggnog (commercial) ............. 1 cup
Milk shake, thick, Chocolate ............................. 10.6 fl oz
Milk shake, thick, Vanilla .................................. 11 fl oz
Low Fat yogurt (milk solids) Fruit flavored.......... 8-oz
low fat yogurt (milk solids) Plain..................... 8-oz
nonfat yogurt (milk solids) Fruit flavored............ 8-oz
nonfat yogurt(milk solids) Plain....................... 8-oz
Yogurt (no milk solids) plain ........................... 8-oz
Yogurt (no milk solids) nonfat milk, low cal..8-oz

133
92
113
185
102
150
121
102
86
99
982
339
199
464
244
208
179
158
342
356
350
231
144
213
127
139
98

2
3
3
4
1
8
8
8
8
8
24
17
19
41
24
8
8
8
10
9
12
10
12
10
13
8
9

7
3
2
11
1
8
5
3
Tr
2
27
19
1
7
Tr
8
5
3
19
8
9
2
4
Tr
Tr
7
Tr

0
0
0.7
0
0
0
0
0
0
0
0
0
0
0
0
2
1.3
1.3
0
0.9
0
0
0
0
0
0
0

66
75
86
17
59
92
78
211
75
101
53

5
6
7
4
3
6
6
17
6
7
8

4
5
6
0
5
7
5
14
5
7
2

0
0
0
0
0
0
0
0
0
0
0

813
102
36
849
115
815
101
34
626
34
621

1
Tr
Tr
0
0
1
Tr
Tr
2
Tr
1

92
12
4
205
13
91
11
4
183
4
70

0
0
0
0
0
0
0
0
0
0
0

Eggs
Egg Whole raw.................................. 1 medium
. 1 large raw
...1 extra large r
Egg White raw.................................... 1 large
Egg Yolk raw..................................... 1 large
Fried egg in margarine........................... 1 large
Hard Boild egg........................... 1 large
..1 cup chopped
Egg Poached, with salt................ 1 large
Scrambled egg in margarine...... 1 large
Egg substitute, liquid ................ 1/4 cu

Fats and Oils

Butter...................................... 1 stick
. 1 tbsp
.1 tsp
Lard ...................................... 1 cup
.. 1 tbsp
Margarine Hard (4 sticks per lb) ........... 1 stick
.1 tbs
... 1 tsp
Margarine Soft ...................................... 1 cup
.1 tsp
Margarine Hard (4 sticks per lb) ........... 1 stick

. 1 tbsp
..1 tsp
Soft ...................................... 1 cup
... 1 tsp
Spread (about 40% fat)........... 1 cup
.. 1 tsp
Margarine butter blend.............. 1 stick
. 1 tbsp
Canola oil ..................................... 1 cup
..1 tbsp
Corn oil...................................... 1 cup
. 1 tbsp
Olive oil...................................... 1 cup
. 1 tbsp
Peanut oil...................................... 1 cup
... 1 tbsp
Safflower oil, high oleic .............. 1 cup .
.. 1 tbsp
Sesame oil.................................... 1 cup
.. 1 tbsp
Soybean, hydrogenated .......... 1 cup
...1 tbsp
... 1 tbsp
Sunflower oil................................ 1 cup
. 1 tbsp ..
Salad Dressings Commercial
Blue cheese Regular ............................ 1 tbsp
Blue cheese Low calorie...................... 1 tbsp
Caesar Regular .............................. 1 tbsp
Caesar Low calorie........................ 1 tbsp
French Regular .............................. 1 tbsp
French Low calorie........................ 1 tbsp
Italian Regular .............................. 1 tbsp
Italian Low calorie........................ 1 tbsp
Mayonnaise Regular .............................. 1 tbsp
Mayonnaise Light Cholestorol free
MayonnaiseFat free............................... 1 tbsp
Russian Regular .............................. 1 tbsp
Russian Low calorie........................ 1 tbsp
Thousand Island Regular .............................. 1 tbsp
Thousand Island Low calorie........................ 1 tbsp
Homemade French.1 tbsp
Homemade Vinegar and oil..................... 1 tbsp

76
26
1236
26
801
17
811
102
1927
124
1927
120
1909
119
1909
119
1927
120
1927
120
1927
120
120
1927
120

Tr
Tr
1
Tr
1
Tr
1
Tr
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

9
3
139
3
90
2
91
11
218
14
216
14
216
14
216
14
218
14
218
14
218
14
14
218
14

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

77
15
78
17
67
22
69
16
99
49
12
76
23
59
24
88
70

1
1
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
0
Tr
Tr
Tr
Tr
Tr
0

8
1
8
1
6
1
7
1
11
5
Tr
8
1
6
2
10
8

0
0
Tr
Tr
0
0
0
Tr
0
0
0.6
0
Tr
0
0.2
0
0

195
63
11
451
126
237
89
95

15
11
2
13
22
41
20
21

11
1
Tr
26
2
3
1
1

0.6
0
0
0.3
0
0
0
0

Fish and Shellfish

Catfish, breaded, fried............... 3 oz
Clam Raw, meat only ....................... 3 oz
.1 medium
Clam Breaded, fried .........................3/4 cup
Clams Canned, drained solids ........... 3 oz
.1 cup
Cod Baked or broiled ..................... 3 oz
..1 fillet

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

Crab Alaska King Steamed................................ 1 leg
.3 oz
Crab Imitation, from surimi ......... 3 oz
Blue crab Steamed................................ 3 oz
Blue crab Canned crabmeat ................. 1 cup
Crab Cake with egg and onion fried in margarine ... 1 cake
Flounder or sole baked or broiled .......................... 3 oz
Haddock, baked or broiled........ 3 oz
Halibut, baked or broiled .......... 3 oz
Herring, pickled ........................ 3 oz
Lobster, steamed ....................... 3 oz
Ocean perch, baked or broiled.............................. 3 oz
Oyster Raw, meat only ....................... 1 cup
Oyster 6 medium
Oyster Breaded, fried ......................... 3 oz
Pollock, baked or broiled.......... 3 oz
Rockfish, baked or broiled........ 3 oz
Roughy, orange, baked or broiled ................... 3 oz
Salmon Baked or broiled (red) ............ 3 oz
Salmon Canned (pink) solids and liquid ... 3 oz
Smoked (chinook) .................. 3 oz
Sardines in oil (drained) ................... 3 oz
Scallops, cooked, breaded, fried ................ 6 large
Scallops Steamed................................... 3 oz
Shrimp breaded, fried ......................... 3 oz
Shrimp 6 large
Shrimp canned, drained solids ........... 3 oz
Swordfish, baked or broiled...... 3 oz
Trout, baked or broiled ............. 3 oz
Tuna Baked or broiled ..................... 3 oz
Tuna canned in oil pack,drained, chunk light ........... 3 oz
Tuna water pack, chunk light....... 3 oz
Tuna Water pack, solid white ....... 3 oz
Tuna salad (made with mayo)....................... 1 cup

89
130
82
87
87
134
93
99
95
119
223
83
103
169
57
167
96
103
76
184
118
99
177
200
95
206
108
102
132
144
118
168
99
109
383

19
26
16
10
17
28
12
21
21
23
12
17
20
17
6
7
20
20
16
23
17
16
21
17
20
18
10
20
22
21
25
25
22
20
33

1
2
1
1
2
2
5
1
1
2
15
1
2
6
2
11
1
2
1
9
5
4
10
10
1
10
6
2
4
6
1
7
1
3
19

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.2
0
0
0
0
0
0
0
0.2
0
0.3
0.2
0
0
0
0
0
0
0
0

81
63
78
117
75
194
105
17
214
117
83
141
51
116
50
32

Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
1
2
1
1
1
1
1
Tr

Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
1
5
3

3.7
2.1
2.8
0.2
0.7
3.1
2.9
0.8
4.1
3.9
3.2
1.5
4.4
9.9
1.4
1.5

Fruits and Fruit Juices

Apple raw unpeeled (3 per lb) 2 3/4"................ 1 apple
Apple peeled, sliced ....................... 1 cup
Apple dried ............... 5 rings
Apple juice, bottled or canned.. 1 cup
Apple pie filling, canned........... 1/8, of 21-oz can
Applesauce Sweetened ............................... 1 cup
Applesauce Unsweetened........................... 1 cup
Apricots Raw no pits (12 per lb with pits) .......... 1 apricot
Apricots canned in heavy syrup ................ 1 cup
Juice pack............................. 1 cup
Dried, sulfured........................ 10 halves
Apricot nectar ................. 1 cup
Asian pear, raw 2 1/4" high x 2 1/2" dia................ 1 pear
.. 3 3/8" high x 3" dia ................... 1 pear
Avocado (no skin or seed) California (1/5 whole).... 1 oz
Avocado (no skin or seed) Florida (1/10 whole) ....... 1 oz

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

Banana Sliced ...................................... 1 cup
Blackberries, raw ...................... 1 cup
Blueberries Raw ...................................... 1 cup
Blueberries Frozen, sweetened, thawed .... 1 cup
Carambola (starfruit) Whole (3 5/8" long)............... 1 fruit
..Sliced ...................................... 1 cup
Cherries, sour, pitted, canned in water ................ 1 cup
Cherries sweet raw ................................. 10 cherries
Cherry pie filling, canned ......... 1/5 of 21-oz can
Cranberries, dried, sweetened1/4 cup
Cranberry sauce (1/8 of can)................................. 1 slice
Dates, without pits Whole...................... 5 dates
Dates, without pits Chopped ............................. 1 cup
Figs, dried.................................. 2 figs
Fruit cocktail, canned in heavy syrup ................... 1 cup
Fruit cocktail, canned in juice pack .......................... 1 cup
Grapefruit (3 3/4" dia) Pink or red............ 1/2 grapefruit
. White ....................................1/2 grapefruit
Grapefruit canned in light syrup ......................... 1 cup
Grapefruit juice Raw Pink or White.......................... 1 cup
.. ..White .................................... 1 cup
Grapefruit juice canned Unsweetened ............... 1 cup
Grapefruit juice canned Sweetened ............... 1 cup
Grapefruit juice concentrate Undiluted.......... 6-fl-oz can
Grapefruit juice diluted 3x by volume...................... 1 cup
Grapes, seedless, raw ................ 10 grapes
..1 cup
Grape juice Canned or bottled ................... 1 cup
Grape Juice concentrate Undiluted................ 6-fl-oz can
Diluted with 3 parts water by volume ....................... 1 cup
Kiwi fruit (about 5 per lb with skin) .... 1 medium
Lemons no peel (2 1/8" dia with peel).............. 1 lemon
Lemon juice Raw .... juice of 1 lemon(2 1/8")
Lemon juicecanned or bottled unsweetened ..... 1 cup
...1 tbsp
Lime juice of 1 lime (2")..................1 lime
Lime Juice Canned, unsweetened ............. 1 cup
. 1 tbsp
Mango Whole...................................... 1 mango
Mango Sliced ...................................... 1 cup
Cantaloupe (5") Wedge................................... 1/8 melon
Cantaloupe Cubes.................................... 1 cup
Honeydew Wedge (6-7").............................. 1/8 melon
Honeydew diced ............................... 1 cup
Frozen sweetened mixed fruit........................ 1 cup
326 Nectarines, raw (2 1/8" dia)......... 1 nectarine
Orange (2 5/8" dia) ................. 1 orange
Orange Sections without membranes ..................... 1 cup
Orange juice Raw, all varieties .................... 1 cup
.Juice of 1 orange.
Orange juice Canned, unsweetened ............. 1 cup

109
138
75
81
186
30
36
88
49
85
92
86
116
490
97
181
109
37
39
152
96
96
94
115
302
101
36
114
154
387
128
46
17
12
51
3
10
52
3
135
107
24
56
56
60
245
67
62
85
112
39
105

1
2
1
1
1
Tr
1
2
1
Tr
Tr
Tr
1
4
1
1
1
1
1
1
1
1
1
1
4
1
Tr
1
1
1
Tr
1
1
Tr
1
Tr
Tr
1
Tr
1
1
1
1
1
1
4
1
1
2
2
1
1

1
1
1
1
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
1
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
1
Tr
1
Tr
Tr
Tr
0
1
Tr
Tr
1
Tr
1
Tr
Tr
Tr
Tr
Tr
Tr
1
Tr
Tr
Tr
Tr
Tr

2.8
3.6
7.6
3.9
4.8
2.5
2.9
2.7
1.6
0.4
2.5
0.6
3.2
13.4
4.6
2.5
2.4
1.4
1.3
1
0.2
0.2
0.2
0.3
0.8
0.2
0.5
1.6
0.3
0.6
0.3
2.6
1.6
0.2
1
0.1
0.2
1
0.1
3.7
3
0.6
1.3
1
1
4.8
2.2
3.1
4.3
0.5
0.2
0.5

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

frozen Orange juice concentrate Undiluted..... 6-fl-oz can
Orange juice diluted @ 3 x water.................... 1 cup
Papaya 1/2" cubes ................................. 1 cup
Papaya Whole (5 1/8" long x 3" dia)..... 1 papaya
Peach 2 1/2"(about 4 per lb) ............... 1 peach
Peaches Sliced.................................... 1 cup
Peaches in Heavy syrup pack................. 1 cup
...1 half peach
Peaches canned in Juice pack............................. 1 cup
... 1 half peach
Peaches Dried, sulfured........................ 3 halves
Peaches frozen sweetened................................ 1 cup
Pear raw with skin 2 1/2" dia ................................ 1 pear
Pear canned in Heavy syrup pack................. 1 cup
.. 1 half pear
Pear canned in Juice pack............................. 1 cup
.. 1 half pear
Pineapple Raw, diced............................... 1 cup
Pineapple chunks canned in heavy syrup ............. 1 cup
Pineapple Slices in heavy syrup (3" dia) ............... 1 slice
Pineapple chunks canned in juice.......................... 1 cup
Pineapple Slice canned in juice (3" dia) ............... 1 slice
Pineapple juice unsweetened canned .................. 1 cup
Plantain Raw ...................................... 1 medium
Plantain Cooked, slices......................... 1 cup
Plum Raw (2 1/8" dia) ........................ 1 plum
Plum canned in Heavy syrup pack................. 1 cup
.. 1 plum
Plum canned in Juice pack............................. 1 cup
. 1 plum
Prunes dried Uncooked ................................ 5 prunes
Prunes stewed unsweetened and liquid................ 1 cup
Prune juice, canned or bottled .. 1 cup
Raisins, not packed ...................... 1 cup
Raisin Packet, 1/2 oz (1 1/2 tbsp) .......... 1 packet
Raspberries Raw ...................................... 1 cup
Raspberries Frozen, sweetened, thawed .... 1 cup
Rhubarb frozen cooked with sugar .......................... 1 cup
Strawberry raw Large (1 1/8" dia).................. 1 strawberry
Strawberry raw Medium (1 1/4" dia) ............. 1 strawberry
Strawberry Sliced.................................... 1 cup
Strawberries frozen sweetened.............................. 1 cup
Tangerine raw (2 3/8" dia) ........................... 1 tangerine
Tangerine canned (mandarin oranges) light syrup..1 cup
Tangerine juice sweetened ............................. 1 cup
Watermelon raw (15" x 7 1/2") ............ 1 wedge (1/16 th)
Watermelon Diced ...................................... 1 cup

110
339
112
55
119
42
73
194
73
109
43
93
235
98
197
56
124
38
76
198
38
149
28
140
218
179
36
230
41
146
27
100
256
182
435
42
60
258
278
5
4
50
245
37
154
125
92
49

2
5
2
1
2
1
1
1
Tr
2
1
1
2
1
1
Tr
1
Tr
1
1
Tr
1
Tr
1
2
1
1
1
Tr
1
Tr
1
3
2
5
Tr
1
2
1
Tr
Tr
1
1
1
1
1
2
1

1
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
1
Tr
Tr
Tr
Tr
1
Tr
Tr
Tr
Tr
Tr
1
Tr
Tr
Tr
Tr
Tr
Tr
Tr
1
Tr
1
Tr
1
Tr
Tr
Tr
Tr
1
Tr
Tr
Tr
Tr
1
1

0.5
1.7
0.5
2.5
5.5
2
3.4
3.4
1.3
3.2
1.3
3.2
4.5
4
4.3
1.2
4
1.2
1.9
2
0.4
2
0.4
0.5
4.1
3.5
1
2.6
0.5
2.5
0.5
3
16.4
2.6
5.8
0.6
8.4
11
4.8
0.4
0.3
3.8
4.8
1.9
1.8
0.5
1.4
0.8

195
245
195

7
9
7

1
1
1

1.6
2
1.6

Grain Products
Bagel Plain ...................................... 3 1/2" bagel
.. 4" bagel
Bagel Cinnamon raisin ..................... 3 1/2" bagel

.. 4" bagel
Bagel Egg ...................................... 3 1/2" bagel
. 4" bagel
Banana bread recipe prepared with margarine .. 1 slice
Barley pearled Uncooked ................................ 1 cup
Barley pearled Cooked .................................... 1 cup
Biscuits made with 2% milk ........................ 2 1/2" biscuit
. 4" biscuit
Biscuit from refrigerated dough Regular ..... 2 1/2" biscuit
. Lower fat ................... 2 1/4" biscuit
Bread Cracked wheat ........................ 1 slice
Egg bread (challah) ................ 1/2" slice
French,vienna,or sourdough bread ................... 1/2" slice
Indian fry (navajo) bread........ 5" bread
... 10 1/2" bread
Italian Bread ...................................... 1 slice
Mixed grain bread ............................. 1 slice
Oatmeal Bread ............................. 1 slice
Pita Bread ...................................... 4" pita
..6 1/2" pita
Pumpernickel Bread ............................. 1 slice
Raisin Bread ............................ 1 slice
Rye Bread ............................. 1 slice
Rye Bread, reduced calorie............... 1 slice
Wheat Bread ............................. 1 slice
Wheat bread, reduced calorie........... 1 slice
White Bread ............................. 1 slice
Soft bread crumbs .......................... 1 cup
White Bread, reduced calorie ........... 1 slice
Whole Wheat Bread ................................ 1 slice
Bread Crumbs dry, enriched ........................ 1 cup
.. 1 oz
Bread Crumbs Seasoned, unenriched ............. 1 cup
Bread stuffing prepared from dry mix .................... 1/2 cup
Breakfast bar with fruit filling, fat free ...... 1 bar
Grits cooked White............................... 1 cup
Grits cooked Yellow ............................. 1 cup
Grits Instant, plain...................... 1 packet
Cream of Wheat Regular .............................. 1 cup
Cream of Wheat Quick ................................. 1 cup
Cream of Wheat Mixn Eat, plain ................ 1 packet
MALT O MEAL................... 1 cup
Oatmeal plain, nonfortified ........ 1 cup
Oatmeal Instant, fortified, plain ...... 1 packet
Quaker instant Apples and cinnamon ..... 1 packet
Quaker instant Maple and brown sugar .. 1 packet
WHEATENA........................ 1 cup
ALL BRAN ready to eat.......................... 1/2 cup
Apple Cinnamon CHEERIOS ..................... 3/4 cup
APPLE JACKS..................... 1 cup
BASIC 4 ............................... 1 cup
BERRY BERRY KIX........... 3/4 cup

244
197
247
196
704
193
212
358
93
63
65
115
69
296
526
54
65
73
77
165
80
71
83
47
65
46
67
120
48
69
427
112
440
178
121
145
145
89
133
129
102
122
145
104
125
153
136
79
118
116
201
120

9
8
9
3
20
4
4
7
2
2
2
4
2
6
11
2
3
2
3
5
3
2
3
2
2
2
2
4
2
3
14
4
17
3
2
3
3
2
4
4
3
4
6
4
3
4
5
4
2
1
4
1

2
1
2
6
2
1
10
16
4
1
1
2
1
9
15
1
1
1
Tr
1
1
1
1
1
1
1
1
2
1
1
6
2
3
9
Tr
Tr
Tr
Tr
1
Tr
Tr
Tr
2
2
1
2
1
1
2
Tr
3
1

2
1.6
2
0.7
31.2
6
0.9
1.5
0.4
0.4
1.4
0.9
0.8
1.6
2.9
0.5
1.7
1.1
0.6
1.3
2.1
1.1
1.9
2.8
1.1
2.8
0.6
1
2.2
1.9
2.6
0.7
5
2.9
0.8
0.5
0.5
1.2
1.8
1.2
0.4
1
4
3
2.5
2.6
6.6
9.7
1.6
0.6
3.4
0.2

CAPN CRUNCH ................ 3/4 cup

CAP'N CRUNCH CRUNCHBERRIES........ 3/4 cup
CAP'N CRUNCH PEANUT BUTTER CRUNCH
CHEERIOS..1 Cup
CHEX Corn ................................... 1 cup
CHEX Honey nut .......................... 3/4 cup
CHEX Multi bran.......................... 1 cup
CHEX Rice .................................... 1 1/4 cup
CHEX Wheat................................. 1 cup
CINNAMON LIFE .............. 1 cup
CINNAMON TOAST CRUNCH ........................ 3/4 cup
COCOA KRISPIES.............. 3/4 cup
COCOA PUFFS ................... 1 cup
GENERAL MILLS TOTAL ......................... 1 1/3 cup
KELLOGGS CORN FLAKES..................... 1 cup
CORN POPS ........................ 1 cup
CRISPIX............................... 1 cup
COMPLETE BRAN Flakes .............................3/4 cup
FROOT LOOPS ................... 1 cup
FROSTED FLAKES ............ 3/4 cup
FROSTED MINI WHEATS Regular ............................ 1 cup
FROSTED MINI WHEATS Bite size ........................... 1 cup
GOLDEN GRAHAMS ........3/4 cup
HONEY FROSTED WHEATIES.....................3/4 cup
HONEY NUT CHEERIOS .. 1 cup
HONEY NUT CLUSTERS .. 1 cup
KIX ...................................... 1 1/3 cup
470 LIFE .....................................3/4 cup
471 LUCKY CHARMS .............. 1 cup
NATURE VALLEY Granola............................ 3/4 cup
NATURE VALLEY OATS HONEY raisins ...............1/2cup
NATURE VALLEY With raisins, low fat.......... 1/2 cup
475 PRODUCT 19 ...................... 1 cup
476 Puffed Rice........................... 1 cup
477 Puffed Wheat........................ 1 cup
TOTAL Raisin Brand ......................... 1 cup
479 KELLOGGS Raisin Brand.................... 1 cup
480 RAISIN NUT BRAN ........... 1 cup
REESE'S PEANUT BUTTER PUFFS ............ 3/4 cup
482 RICE KRISPIES .................. 1 1/4 cup
RICE KRISPIES TREATS cereal ............... 3/4 cup
SHREDDED WHEAT.......... 2 biscuits
SMACKS.............................. 3/4cup
SPECIAL K.......................... 1 cup
QUAKER Toasted Oatmeal, Honey Nut
TOTAL, Whole Grain .......... 3/4 cup
TRIX..................................... 1 cup
WHEATIES.......................... 1 cup
Brownies without icing (2 3/4 sq x 7/8").............. 1 brownie
Brownie Fat free, 2" sq....................... 1 brownie
Brownie from dry mix reduced calorie, 2" sq...... 1 brownie
494 Buckwheat flour, whole groat... 1 cup

107
104
112
110
113
117
165
117
104
190
124
120
119
112
102
118
108
95
117
119
173
187
116
110
115
213
114
121
116
248
218
195
110
56
44
178
186
209
129
124
120
156
103
115
191
105
122
110
227
89
84
402

1
1
2
3
2
2
4
2
3
4
2
2
1
2
2
1
2
3
1
1
5
5
2
2
3
5
2
3
2
6
5
4
3
1
2
4
6
5
3
2
1
5
2
6
5
3
1
3
3
1
1
15

1
1
2
2
Tr
1
1
Tr
1
2
3
1
1
Tr
Tr
Tr
Tr
1
1
Tr
1
1
1
Tr
1
3
1
1
1
10
7
3
Tr
Tr
Tr
1
1
4
3
Tr
2
1
1
Tr
3
1
2
1
9
Tr
2
4

0.9
0.6
0.8
2.6
0.5
0.4
6.4
0.3
3.3
3
1.5
0.4
0.2
0.8
0.8
0.4
0.6
4.6
0.6
0.6
5.5
5.9
0.9
1.5
1.6
4.2
0.8
2
1.2
3.5
3.7
3
1
0.2
0.5
5
8.2
5.1
0.4
0.4
0.3
5.3
0.9
1
3.3
2.6
0.7
2.1
1.2
1
0.8
12

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

Bulgur Uncooked ................................ 1 cup
Bulgur Cooked .................................... 1 cup
Cake Angelfood (1/12 of 10" dia) ..... 1 piece
Cake Yellow, light no frosting (1/12 of 9" dia) ........ 1 piece
Cake Chocolate without frosting (1/12 of 9" dia) ... 1 piece
Gingerbread 1/9 of 8" square) .......................... 1 piece
Pineapple upside down (1/9 of 8" square) ........... 1 piece
Shortcake, biscuit type (about 3" dia) ............ 1 shortcake
504 Sponge (1/12of 16-oz cake)..... 1 piece
White cake With coconut frosting (1/12 of 9" dia) ..1 piece
white cake without frosting (1/12 of 9" dia) .......... 1 piece
Angelfood (1/12 of 12-oz cake) ........................ 1 piece
Boston cream (1/8 of pie) ........ 1 piece
Chocolat cake @chocolate icing 18-oz cake) ....... 1 piece
Coffeecake (1/9th 20-oz cake) ........................ 1 piece
Fruitcake ................................. 1 piece
Pound Cake Butter (Z\zx of 12-oz cake) ..... 1 piece
Fat free cake (3 1/4 x 23/4") x 5/8" slice).................... 1 slice
Snack cake Chocolate crme filled @ frosting..1 cupcake
Snack Chocolate cake low fat ............................. 1 cupcake
Sponge Snack cake, creme filled............ 1 cake
Sponge shortcake............................ 1 shortcake
Yellow Cake With chocolate frosting ....... 1 piece
Yellow Cake With vanilla frosting............ 1 piece
Cheesecake (1/6 of 17-oz cake)........................... 1 piece
Cheese flavor puffs or twists .... 1 oz
CHEX mix 1 oz (about 2/3 cup)
Butter Cookies prepared ............................. 1 cookie
Chocolate chip cokkie medium (2 1/4" -2 1/2")
Chocolate chip cookie (2 1/4" -2 1/2") Regular .. 1 cookie
. Reduced fat........................ 1 cookie
Prepared from recipe, with margarine ............... 1 cookie
Devil's food commercially prepared, fat free .... 1 cookie
Fig bar ..................................... 1 cookie
Molasses Cookie Medium ................................ 1 cookie
Molasses Cookie Large (3 1/2"-4" dia) .............. 1 cookie
Oatmeal Cookie Regular, large .................... 1 cookie
Oatmeal Cookie Soft type ............................ 1 cookie
Oatmeal Cookie Fat free............................... 1 cookie
Oatmeal Cookie Prepared raisins (2 5/8" dia)......1 cookie
Peanut Butter Cookie Commercially prepared .... 1 cookie
Peanut Butter Cookie @ margarine (3" dia) .... 1 cookie
Crme Filled Sandwich Cookie Chocolate .......... 1 cookie
Crme Filled Sandwich Cookie Vanilla Oval........ 1 cookie
Crme Filled Sandwich Cookie Vanilla Round... 1 cookie
Shortbread Cookie Plain (1B\," sq) ...................... 1 cookie
Pecan Shortbread Cookie Regular (2" dia)....... 1 cookie
Pecan Shortbread Cookie Reduced fat.............. 1 cookie
Sugar Cookie Commercially prepared ....... 1 cookie
Sugar Cookie From refrigerated dough...... 1 cookie
Sugar Cookie made @ margarine (3" dia) ......... 1 cookie

155
479
151
129
181
340
263
367
225
187
399
264
72
232
235
263
139
109
79
188
131
155
87
243
239
257
157
120
23

6
17
6
3
3
5
3
4
4
5
5
4
2
2
3
4
1
2
2
2
2
1
2
2
2
4
2
3
Tr

1
2
Tr
Tr
2
14
12
14
9
5
12
9
Tr
8
10
15
4
6
Tr
7
2
5
1
11
9
18
10
5
1

4.5
25.6
8.2
0.1
0.6
1.5
0.7
0.9
0.8
0.4
1.1
0.6
0.4
1.3
1.8
1.3
1.6
0.1
0.3
0.4
1.8
0.2
0.2
1.2
0.2
0.3
0.3
1.6
Tr

48
45
78
49
56
65
138
113
61
36
65
72
95
47
72
48
40
76
73
72
73
66

1
1
1
1
1
1
2
2
1
1
1
1
2
Tr
1
Tr
Tr
1
1
1
1
1

2
2
5
Tr
1
2
4
5
2
Tr
2
4
5
2
3
2
2
5
3
3
3
3

0.3
0.4
0.4
0.3
0.7
0.1
0.3
0.7
0.4
0.8
0.5
0.3
0.4
0.3
0.2
0.2
0.1
0.3
0.2
0.1
0.1
0.2

Vanilla wafer medium size ...................... 1 cookie

Corn Chips Plain ...................................... 1 oz
Corn Chips Barbecue flavor....................... 1 oz
Cornbread (3 3/4" x 2 1/2" x 3/4")................ 1 piece
Cornbread @ 2% milk (2 1/2" x 2 1/2" x 1 1/2") ...1 piece
Cornmeal Whole grain ............................ 1 cup
Cornmeal Degermed, enriched................ 1 cup
Cornmeal Self rising degermed enriched ................ 1 cup
Cornstarch ................................. 1 tbsp
Couscous Uncooked ................................ 1 cup
Couscous Cooked .................................... 1 cup
Crackers Cheese, 1" sq .......................... 10 crackers
Crackers Graham 2 1/2" sq ............................. 2 squares
Graham Crackers Crushed ................................ 1 cup
Melba toast, plain ................... 4 pieces
Rye wafer, whole grain plain ............................ 1 wafer
Saltine Square................................... 4 crackers
Saltine Oyster type ........................... 1 cup
Crackers Wheat with cheese ............... 1 sandwich
Crackers Cheese with peanut butter ... 1 sandwich
Crackers Bite size................................ 1 cup
Crackers Round ................................... 4 crackers
Wheat, thin square.................. 4 crackers
Whole wheat ........................... 4 crackers
Croissant, butter ........................ 1 croissant
Croutons, seasoned.................... 1 cup
Danish pastry Cheese filled ........................... 1 danish
Danish pastry Fruit filled............................... 1 danish
Doughnuts Cake type ................................ 1 hole
Doughnuts 1 medium ............47 21 198 2 11 1.7 4.4 3.7
Doughnuts Yeast leavened, glazed ........... 1 hole
.. 1 medium
clair, 5" x 2" x 1 3/4" ....................... 1 clair
English muffin Untoasted ................................ 1 muffin
English muffin Toasted .................................... 1 muffin
French toast made @ 2% milk fried in margarine... 1 slice
French toast Frozen, ready to heat.............. 1 slice
Granola bar Hard, plain .............................. 1 bar
Granola bar Chocolate chip ..................... 1 bar
Granola bar Raisin.................................... 1 bar
Granola bar Soft, chocolate-coated peanut butter .... 1 bar
Macaroni (elbows) cooked .................................. 1 cup
Matzo, plain............................... 1 matzo
Blueberry Muffin (2 3/4" dia x 2")................. 1 muffin
Blueberry Muffin made @ 2% milk.................... 1 muffin
Bran Muffin with raisins toaster type, toasted ...... 1 muffin
Corn Muffin (2 1/2" dia x 2 1/4") ............. 1 muffin
Corn Muffin from mix (2 1/4"dia x 1 1/2") .............. 1 muffin
Oat bran muffin (2 1/2" x 2 1/4").......................... 1 muffin
Noodles, chow mein, canned .... 1 cup
Noodles (egg noodles) cooked Regular ............. 1 cup
Noodles (egg noodles) cooked Spinach................ 1 cup

18
153
148
188
173
442
505
490
30
650
176
50
59
356
78
37
52
195
33
34
311
60
38
71
231
186
266
263
59
198
52
242
262
134
133
149
126
134
119
127
144
197
112
158
162
106
174
161
154
237
213
211

Tr
2
2
4
4
10
12
12
Tr
22
6
1
1
6
2
1
1
4
1
1
5
1
1
1
5
4
6
4
1
2
1
4
6
4
4
5
4
3
2
2
3
7
3
3
4
2
3
4
4
4
8
8

1
9
9
6
5
4
2
2
Tr
1
Tr
3
1
8
1
Tr
1
5
1
2
16
3
2
3
12
7
16
13
3
11
3
14
16
1
1
7
4
6
5
5
9
1
Tr
4
6
3
5
5
4
14
2
3

0.1
1.4
1.5
1.4
1.9
8.9
10.2
9.8
0.1
8.7
2.2
0.2
0.4
2.4
1.3
2.5
0.4
1.4
0.1
0.2
1
0.2
0.4
1.7
1.5
2
0.7
1.3
0.2
0.7
0.2
0.7
0.6
1.5
1.5
0.7
0.7
1.5
1.4
1.2
0.8
1.8
0.9
1.5
1.1
2.8
1.9
1.2
2.6
1.8
1.8
3.7

NUTRI GRAIN Cereal Bar, fruit filled .................... 1 bar

Oat bran Uncooked ................................ 1 cup
Oat bran Cooked .................................... 1 cup
Oriental snack mix .... 1 oz (about 1/4cup)
Pancakes, plain (4" dia) Frozen, ready to heat...1 pancake
Pancakes, plain (4" dia) from mix...................... 1 pancake
Pancakes, plain (4" dia) from scratch @ oil ..... 1 pancake
Pie crust, baked From recipe .......................... 1 pie shell
Pie crust, baked From frozen.......................... 1 pie shell
Pie crust, baked Graham cracker ...................... 1 pie shell
Pies (1/8 of 8" dia)
.. Apple .................................... 1 piece
.. Blueberry.............................. 1 piece
.. Cherry................................... 1 piece
.. Chocolate creme .................. 1 piece
.. Coconut custard ................... 1 piece
.. Lemon meringue .................. 1 piece
.. Pecan .................................... 1 piece
.. Pumpkin ............................... 1 piece
Pie Prepared from recipe (1/8 of 9" dia)
.. Apple .................................... 1 piece
.. Blueberry.............................. 1 piece
.. Cherry................................... 1 piece
.. Lemon meringue .................. 1 piece
.. Pecan .................................... 1 piece
.. Pumpkin ............................... 1 piece
.. Fried, cherry ........................... 1 pie
Popcorn
.. Air popped, unsalted .............. 1 cup
.. Oil popped, salted................... 1 cup
.. Caramel coated With peanuts ........................ 1 cup
.. Caramel coated Without peanuts ................... 1 cup
.. Cheese flavor .......................... 1 cup
Popcorn cake ............................. 1 cake
Pretzels Stick, 2 1/4" long....................... 10 pretzels
Pretzels Twisted, regular ...................... 10 pretzels
Pretzels Twisted, dutch, 2 3/4" x 2 5/8" ......... 1 pretzel
Rice
.. Brown, long grain, cooked ..... 1 cup
.. White, long grain, enriched Raw .......................... 1 cup
.. White, long grain, enriched Cooked....................... 1 cup
.. White, long grain, enriched Instant, prepared ...... 1 cup
.. Parboiled Raw .................................... 1 cup
.. Parboiled Cooked............................... 1 cup
.. Parboiled Wild, cooked........................... 1 cup
Rice cake, brown rice, plain ..... 1 cake
RICE KRISPIES Treat Squares ................... 1 bar
Rolls Dinner ..................................... 1 roll
Rolls Hamburger or hotdog ............. 1 roll
Rolls Hard, kaiser............................. 1 roll
Spaghetti, cooked Enriched .................................. 1 cup
Spaghetti, cooked Whole wheat ........................... 1 cup

136
231
88
156
82
74
83
949
648
1181

2
16
7
5
2
2
3
12
6
10

3
7
2
7
1
1
3
62
41
60

0.8
14.5
5.7
3.7
0.6
0.5
0.7
3
1.3
3.6

277
271
304
344
270
303
452
229

2
2
2
3
6
2
5
4

13
12
13
22
14
10
21
10

1.9
1.2
0.9
2.3
1.9
1.4
4
2.9

411
360
486
362
503
316
404

4
4
5
5
6
7
4

19
17
22
16
27
14
21

3.6
3.6
3.5
0.7
2.2
2.9
3.3

31
55
168
152
58
38
11
229
61

1
1
3
1
1
1
Tr
5
1

Tr
3
3
5
4
Tr
Tr
2
1

1.2
1.1
1.6
1.8
1.1
0.3
0.1
1.9
0.5

216
675
205
162
686
200
166
35
91
84
123
167
197
174

5
13
4
3
13
4
7
1
1
2
4
6
7
1

2
1
Tr
Tr
1
Tr
1
Tr
2
2
2
2
1
0

3.5
2.4
0.6
1
3.1
0.7
3
0.4
0.1
0.8
1.2
1.3
2.4
6.3

Sweet rolls, cinnamon Commercial, with raisins .... 1 roll

Sweet rolls, cinnamon from dough with frosting ......... roll
Taco shell, baked....................... 1 medium
Tapioca, pearl, dry..................... 1 cup
Toaster pastries Brown sugar cinnamon........... 1 pastry
Toaster pastries Chocolate with frosting .......... 1 pastry
Toaster pastries Fruit filled............................... 1 pastry
Toaster pastries Low fat .................................... 1 pastry
Tortilla chips Regular ................................. 1 oz
Tortilla chips Low fat, baked...................... 10 chips
Tortilla chips Nacho flavor Regular ............................ 1 oz
Tortilla chips Light, reduced fat................. 1 oz
Tortillas, ready to cook (about 6" dia) Corn .......... 1 tortilla
Tortillas, ready to cook (about 6" dia) Flour ........ 1 tortilla
Waffles Prepared from recipe, 7" dia .. 1 waffle
Waffles Frozen, toasted, 4" dia............ 1 waffle
Waffles Low fat, 4" dia ........................ 1 waffle
Wheat flours All purpose, Sifted, spooned................ 1 cup
Wheat flours All purpose, Unsifted, spooned ........... 1 cup
Bread flours, enriched....................... 1 cup
Cake or pastry flour, enriched, spooned.................. 1 cup
Cake or pastry flour, enriched, Self rising........ 1 cup
Whole wheat from hard wheats, .... 1 cup
Wheat germ, toasted, plain ....... 1 tbsp

223
109
62
544
206
201
204
193
142
54
141
126
58
104
218
87
83
419
455
495
496
443
407
27

4
2
1
Tr
3
3
2
2
2
2
2
2
1
3
6
2
2
12
13
16
11
12
16
2

10
4
3
Tr
7
5
5
3
7
1
7
4
1
2
11
3
1
1
1
2
1
1
2
1

1.4
0.6
1
1.4
0.5
0.6
1.1
0.8
1.8
0.7
1.5
1.4
1.4
1.1
0.7
0.8
0.4
3.1
3.4
3.3
2.3
3.4
14.6
0.9

549
164
227
209
225
216
258
234
236
368
248
281
218
190
307
200
185
186
229
163
749
163
350
269
286
159
283

20
6
15
15
15
15
16
14
12
17
13
13
13
12
19
13
11
4
5
4
21
5
5
15
12
1
3

48
14
1
1
1
1
1
1
1
17
3
4
1
Tr
1
1
1
19
1
13
63
14
3
4
3
15
27

11.2
3.3
15
12.4
13.1
13.2
11.6
14.7
12.7
17.9
12.1
13.2
16.4
11.6
12.6
11.2
7.9
1.5
41
0.9
4.9
1.1
7.3
12.5
10.6
4.1
7.2

Legumes, Nuts, and Seeds

Almonds Sliced ...................................... 1 cup
Almonds Whole...................................... 1 oz (24 nuts)
Beans, dry cooked, Black .................................... 1 cup
Beans, dry cooked, Great Northern ..................... 1 cup
Beans, dry cooked, Kidney, red ........................... 1 cup
Beans, dry cooked, Lima, large ........................... 1 cup
Beans, dry cooked, Pea (navy) ............................ 1 cup
Beans, dry cooked, Pinto ..................................... 1 cup
Baked beans Plain or vegetarian ............ 1 cup
Baked beans With frankfurters............... 1 cup
Baked beans With pork in tomato sauce ......... 1 cup
Baked beans With pork in sweet sauce ... 1 cup
Baked beans Kidney, red ........................... 1 cup
Baked beans Lima, large ........................... 1 cup
Baked beans White .................................... 1 cup
Black eyed peas Cooked .................................... 1 cup
Black eyed peas Canned, solids and liquid ....... 1 cup
Brazil nuts, shelled.................... 1 oz (6-8 nuts)
Carob flour ................................ 1 cup
Cashews Dry roasted ............................. 1 oz
Cashews Oil roasted............................... 1 cup
Cashews .1 oz (18 nuts)
Chestmuts, european roasted shelled ....... 1 cup
Chickpeas, dry Cooked .................................... 1 cup
Chickpeas, dry Canned, solids and liquid ....... 1 cup
Coconut raw Piece, about 2" x 2" x Z\x" .... 1 piece
Coconut raw Shredded, not packed........... 1 cup

Coconut raw Dried, sweetened, shredded ... 1 cup

Hazelnuts (filberts), chopped.... 1 cup
. 1 oz
Hummus, commercial............... 1 tbsp
Lentils, dry, cooked................... 1 cup
Macadamia nuts, dry roasted,salted .................... 1 cup
.1 oz (10-12 nuts)
Mixed nuts, with peanuts Dry roasted ............... 1 oz
707 Oil roasted............................... 1 oz
Peanuts Dry Roasted Salted...................... 1 oz (about 28)
Peanuts Dry Roasted Unsalted ............................... 1 cup
..Peanuts 1 oz (about 28)
Peanuts Oil roasted, salted................... 1 cup
Peanuts. 1 oz
Peanut butter Smooth style ........................ 1 tbsp
Peanut butter Chunk style .......................... 1 tbsp
Peanut butter Reduced fat, smooth............... 1 tbsp
Peas, split, dry, cooked ............. 1 cup
Pecans, halves......................... 1 cup
... 1 oz (20 halves)
Pine nuts (pignolia), shelled ..... 1 oz
... 1 tbsp
Pistachio nuts, dry roast,with salt, shelled ... 1 oz (47 nuts)
Pumpkin and squash kernels.roasted, seeds) ....1 oz
Refried beans, canned ............... 1 cup
Sesame seeds............................. 1 tbsp
Soybeans, dry, cooked............... 1 cup .
Miso (soy)...................................... 1 cup
Soy milk.................................. 1 cup
Tofu Firm ...................................... 1/4 block
Tofu Soft, piece 2 1/2" x 2 3/4" x 1"................ 1 piece
Sunflower seed kernels, dryroasted.................1/4cup
..1 oz
Tahini ...................................... 1 tbsp
Walnuts, English ....................... 1 cup, chopped
...1 oz (14 halves)

466
722
178
23
230
959
203
168
175
166
854
166
837
165
95
94
94
231
746
196
160
49
161
148
237
47
298
567
81
62
73
186
165
89
785
185

3
17
4
1
18
10
2
5
5
7
35
7
38
7
4
4
5
16
10
3
7
2
6
9
14
2
29
32
7
7
8
6
5
3
18
4

33
70
17
1
1
102
22
15
16
14
73
14
71
14
8
8
6
1
78
20
14
4
13
12
3
4
15
17
5
4
4
16
14
8
78
18

4.2
11.2
2.7
0.8
15.6
10.7
2.3
2.6
2.6
2.3
11.7
2.3
13.2
2.6
0.9
1.1
16.3
16.3
10.4
2.7
1.3
0.4
2.9
1.1
13.4
0.9
10.3
14.9
3.2
0.3
0.2
2.9
2.6
1.4
8
1.9

293
213
234
178
218
231
246
184
304
195
195
143
219
166

23
26
24
27
22
21
20
23
19
23
23
25
24
26

22
11
14
7
14
16
18
7
25
11
11
4
13
6

0
0
0
0
0
0
0
0
0
0
0
0
0
0

Meat and Meat Products

Beef, cooked
.. Fatty cut (pot roasted or simmered) Lean and fat.... 3 oz
.. Lean only (pot roasted or simmered)........................ 3 oz
.. Lean cut(bottom round) simmered Lean and fat.... 3 oz
.. Lean cut(bottom round) simmered Lean only......... 3 oz
.. Ground beef, broiled 83% lean............................... 3 oz
.. Ground beef, broiled 79% lean............................... 3 oz
.. Ground beef, broiled 73% lean............................... 3 oz
.. Liver, fried2C\," x C\," ........................... 3 oz
.. Fatty Roast (rib) oven cooked Lean and fat............. 3 oz
.. Fatty Roast (rib)oven cooked Lean only................... 3 oz .
.. Lean Roast (eye of round) oven cooked Lean + fat..3 oz
.. Lean Roast eye of round) oven cooked Lean only... 3 oz
.. Sirloin Steak broiled Lean and fat....................... 3 oz
.. Sirloin Steak broiled Lean only........................... 3 oz

.. Beef, canned, corned................. 3 oz

.. Beef, dried, chipped .................. 1 oz
Lamb Cooked
.. Chops braised Lean and fat....................... 3 oz
.. Chops braised Lean only........................... 3 oz
.. Loin, broiled Lean and fat....................... 3 oz
.. Loin, broiled Lean only........................... 3 oz
.. Leg, roasted Lean and fat.......................... 3 oz
.. Leg, roasted Lean only.............................. 3 oz
.. Rib Lean and fat.......................... 3 oz
.. Rib Lean only.............................. 3 oz
Pork
.. Bacon Regular ................................. 3 medium slices
.. Bacon Canadian style (6 slices per 6-oz pkg)...2 slices
.. Ham, light cure, roasted Lean and fat...................... 3 oz
.. Ham, light cure, roasted Lean only........................... 3 oz
.. Ham, canned, roasted...... 3 oz
.. Pork chop (broiled)Lean and fat....................... 3 oz
.. Pork chop (broiled) Lean only........................... 3 oz
.. Pork chop (fried) Lean and fat....................... 3 oz
.. Pork chop (fried) Lean only........................... 3 oz
.. Ham (roasted) Lean and fat.......................... 3 oz
.. Ham (roasted) Lean only.............................. 3 oz
.. Rib roast Lean and fat.......................... 3 oz
.. Rib roast Lean only.............................. 3 oz
.. Ribs Backribs, roasted.................. 3 oz
.. Ribs Country style, braised.......... 3 oz
.. Ribs Spareribs, braised................. 3 oz
.. Shoulder cut Lean and fat.......................... 3 oz
.. Shoulder cut Lean only.............................. 3 oz
Sausages and luncheon meats
.. Bologna, beef and pork (8 per 8-oz pkg) ....2 slices
.. Braunschweiger (6 slices per6-oz pkg)............ 2 slices
.. Brown and serve, cooked, link, 4" x 7/8" raw....... 2 links
.. Canned, lunch meat(7 slices per 7-oz can).... 2 slices
.. Pork with ham (12 slices per12-oz can) ............ 2 slices
.. Pork and chicken (12 slicesper 12-oz can) ....... 2 slices
.. Chopped ham (8 slices per 6-oz pkg)................ 2 slices
.. Cooked ham (1 oz) Regular ................................. 2 slices
.. Cooked ham (1 oz) Extra lean ............................. 2 slices
.. Frankfurter (1.6 oz) Beef and pork....................... 1 frank
.. Frankfurter (1.6 oz) Beef ...................................... 1 frank
.. Pork sausage cooked Link (4" x 7/8" raw) .......... 2 links
.. Pork sausage cooked Patty (3 7/8" x 1/4" raw) ... 1 patty
.. Salami, beef and pork (1 oz) cooked type.......... 2 slices
.. Salami, beef and pork (3 1/8" x 1/16") dry type .. 2 slices
.. Sandwich spread (pork,beef) ................................. 1 tbsp
.. Vienna sausage (7 per 4-oz can) ................. 1 sausage
Veal Cutlet lean and fat cooked ........................... 3 oz
Veal Rib, roasted, lean and fat........................ 3 oz

213
47

23
8

13
1

0
0

294
237
269
184
219
162
305
197

26
30
21
25
22
24
18
22

20
12
20
8
14
7
25
11

0
0
0
0
0
0
0
0

109
86
207
133
142
204
172
235
197
232
179
217
190
315
252
337
280
211

6
11
18
21
18
24
26
25
27
23
25
23
24
21
20
25
24
27

9
4
14
5
7
11
7
14
9
15
8
13
9
25
18
26
20
10

0
0
0
0
0
0
0
0

180
205
103
172
188
117
48
104
75
144
142
96
100
143
84
35
45
179
194

7
8
4
7
8
9
4
10
11
5
5
5
5
8
5
1
2
31
20

16
18
9
15
17
8
4
6
3
13
5
8
8
11
7
3
4
5
12

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

211

14

4.6

0
0
0
0
0
0
0
0
0

Mixed Dishes and Fast Foods

Beef macaroni, frozen, HEALTHY CHOICE..... 1 package

Beef stew, canned ................... 1 cup

Chicken pot pie, frozen .......... 1 small pie
Chili con carne with beans, canned....................... 1 cup
Macaroni and cheese, canned, made with corn oil ... 1 cup
Meatless burger crumbles,MORNINGSTAR FARMS.. 1 cup
Meatless burger patty, MORNINGSTAR FARMS .. 1 patty
Pasta with meatballs in tomato sauce, canned ........ 1 cup
Spaghetti meat sauce, frozen HEALTHY CHOICE...1 pack
Spaghetti in tomato sauce with cheese, canned ...... 1 cup
Spinach souffle, home-prepared................... 1 cup
Tortellini, pasta with cheese filling, frozen.. (1 cup cooked)
Biscuit with egg and sausage ............................ 1 biscuit
Croissant with egg, cheese, bacon.................. 1 croissant
Danish pastry Cheese filled...................... 1 pastry
Danish pastry Fruit filled.......................... 1 pastry
English muffin egg,cheese, Canadian bacon ..... 1 muffin
French toast with butter ....... 2 slices
French toast sticks ............... 5 sticks
Hashed brown potatoes........ 1/2 cu
Pancakes with butter syrup................................ 2 pancakes
Burrito With beans and cheese......... 1 burrito
Burrito With beans and meat............ 1 burrito
Cheeseburger Double patty with mayo veg... 1 sandwich
Cheeseburger Single patty with mayo veg..... 1 sandwich
Cheeseburger plain Double patty .................... 1 sandwich
Cheeseburger plain Single patty...................... 1 sandwich
Cheeseburger Large Single patty mayo veg.. 1 sandwich
..with bacon .... 1 sandwich
Chicken fillet (breaded fried) sandwich, plain .. 1 sandwich
Chicken pieces, boneless,breaded fried, plain ... 6 pieces
Chili con carne........................ 1 cup
Chimichanga with beef .......... 1 chimichanga
Coleslaw.................................. 3/4 cup
Ice milk, soft, vanilla, in cone ................................. 1 cone
Pie, fried, with fruit filling (5" x 3 3/4") ....................... 1 pie
Sundae, hot fudge ................ 1 sundae
Enchilada with cheese ............ 1 enchilada
Fish sandwich, with tartar sauce and cheese ...1 sandwich
French fries............................. 1 small
...1 medium
.1 large
Frijoles (refried beans, chili sauce, cheese) ............. 1 cup
Hamburger Regular condiments Double patty 1 sandwich
Hamburger Regular condiments Single patty... 1 sandwich
Hamburger Large everything Double patty ... 1 sandwich
Hamburger Large everything Single patty..... 1 sandwich
Hot dog Plain...................................... 1 sandwich
Hot dog With chili ............................. 1 sandwich
Hot dog (corndog)......................... 1 corndog
Hush puppies .......................... 5 pieces
Mashed potatoes .....................1/3 cup
Nachos, with cheese sauce ..... 6-8 nachos

218
484
255
199
231
91
260
255
192
219
249
581
413
353
335
289
356
513
151
520
189
255
417
295
457
319
563
608
515
319
256
452
147
164
404
284
319
523
291
458
578
225
576
272
540
512
242
296
460
257
66
346

11
13
20
8
22
14
11
14
6
11
11
19
16
6
5
17
10
8
2
8
8
11
21
16
28
15
28
32
24
18
25
20
1
4
4
6
10
21
4
6
7
11
32
12
34
26
10
14
17
5
2
9

12
29
8
6
13
1
10
3
2
18
6
39
28
25
16
13
19
29
9
14
6
9
21
14
28
15
33
37
29
21
8
20
11
6
21
9
19
29
16
25
31
8
32
10
27
27
15
13
19
12
1
19

3.5
1.7
8.2
3
5.1
4.3
6.8
5.1
7.8
NA
1.5
0.9
NA
NA
NA
1.5
NA
2.7
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
0
NA
NA
NA
0.1
3.3
0
NA
NA
3
4.7
5.9
NA
NA
2.3
NA
NA
NA
NA
NA
NA
NA
NA

Onion rings, breaded and fried...................... 8-9 rings

Pizza Cheese ............................ 1 slice (1/8 of 12" pizza)
Pizza Meat and vegetables .......... 1 slice (1/8 of 12" pizza)
Pizza Pepperoni ......................... 1 slice (1/8 of 12" pizza)
Roast beef sandwich, plain .... 1 sandwich
Salad, tossed, with chicken, no dressing..... 1 1/2 cups
Salad, tossed, with egg, cheese, no dressing.... 1 1/2 cups
Shake Chocolate ............................. 16 fl oz
Shake Vanilla .................................. 16 fl oz
Shrimp, breaded and fried...... 6-8 shrimp
Sub sandwich 6"(oil,cold cuts, everything) ... 1 sandwich
Sub Roast beef 6"(with tomato,lettuce, mayo) . 1 sandwich
Sub Tuna salad 6" (with mayo,lettuce) ............ 1 sandwich
Taco, beef................................ 1 small
.. 1 large
Taco salad (with beef, cheese, taco shell) ... .1 1/2 cups
Tostada (with cheese, veg) beans and beef... .1 tostada
Tostada (with cheese, veg) With guacamole ..... 1 tostada

276
140
184
181
346
105
102
423
370
454
456
410
584
369
568
279
333
181

4
8
13
10
22
17
9
11
12
19
22
29
30
21
32
13
16
6

16
3
5
7
14
2
6
12
10
25
19
13
28
21
32
15
17
12

NA
NA
NA
NA
NA
NA
NA
2.7
1.3
NA
NA
NA
NA
NA
NA
NA
NA
NA

364
193
238
159
203
163
142
76
109
332
228
31
32
444
159
133
238
193
298
242
274
234
116
90
95
181
132

35
16
19
10
25
28
27
12
13
43
37
5
4
52
24
25
41
22
35
39
41
31
6
11
8
9
18

18
11
14
11
10
5
3
2
6
17
7
1
1
25
6
3
7
11
17
7
11
11
9
4
4
12
5

0.4
0.2
0.3
0.1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.3
0

164
191

9
7

7
11

1.5
0.2

Poultry and Poultry Products

Chicken
.. Chicken Breast dipped fried (with bones skin).1/2 breast
.. Drumstick batter fried (with bones skin)....... 1 drumstick
.. Thigh batter dipped fried (with bones skin)........... 1 thigh
.. Wing batter dipped fried (with bones skin)........... 1 wing
.. Dark meat (fried)............................ 3 oz
.. Light meat (fried)............................ 3 oz
.. Breast meat only roasted........ 1/2 breast
.. Drumstick meat only roasted ....... 1 drumstick
.. Thigh meat only roasted.................................... 1 thigh
.. Stewed dark and light meat chopped or diced .... 1 cup
.. Chicken giblets, simmered, chopped ..................... 1 cup
.. Chicken liver, simmered ........... 1 liver
.. Chicken neck, meat only, simmered................. 1 neck
Duck, roasted, flesh only .......... 1/2 duck
Turkey Roasted Dark meat............................. 3 oz
Turkey Roasted Light meat ............................ 3 oz
Turkey Roasted Light and dark meat, chop or diced.. 1 cup
Turkey Ground, cookedPatty, from 4 oz raw............. 1 patty
Turkey Ground, cooked Crumbled.............................. 1 cup
Turkey giblets, simmered, chopped ........................... 1 cup
Turkey neck, meat only, simmered.............................. 1 neck
Chicken Canned, boneless ................. 5 oz
Chicken Frankfurter 1.6 oz ................................. 1 frank
Chicken Roll, light meat (1oz per slice)................ 2 slices
Turkey Gravy and turkey, frozen ..... 5-oz package
Turkey Patties breaded fried (2.25 oz) ................. 1 patty
Turkey Roast boneless light + dark meat, cooked..... 3 oz

Soups, Sauces, and Gravies

Soups Prepared with whole milk
.. Clam chowder, New England................ 1 cup
.. Cream of chicken .............. 1 cup

.. Cream of mushroom ......... 1 cup

.. Tomato ............................... 1 cup
Bean with pork .................. 1 cup
Beef broth,bouillon, Consomme .................... 1 cup
Beef noodle ....................... 1 cup
Chicken noodle.................. 1 cup
Chicken and rice................ 1 cup
Clam chowder, Manhattan .................... 1 cup
Cream of chicken .............. 1 cup
Cream of mushroom ......... 1 cup
Minestrone......................... 1 cup
Pea, green .......................... 1 cup
Tomato ............................... 1 cup
Vegetable beef ................... 1 cup
Vegetarian vegetable ......... 1 cup
Canned, ready to serve, Bean with ham ..................... 1 cup
Canned, ready to serve, Chicken noodle .................... 1 cup
Canned, ready to serve, Chicken and vegetable ....... 1 cup
Canned, ready to serve, Vegetable .............................. 1 cup
Chicken broth....................... 1 cup
Chicken noodle .................... 1 cup
Chicken and rice .................. 1 cup
Chicken and rice with vegetables ....................... 1 cup
Clam chowder, New England................... 1 cup
Lentil .................................... 1 cup
Minestrone ........................... 1 cup
Vegetable .............................. 1 cup
Beef bouillon..................... 1 packet
Onion ................................. 1 packet
Chicken noodle.................. 1 cup
Onion ................................. 1 cup
Beef stock (home prepared)................ 1 cup
Chicken stock (home prepared).......... 1 cup
Fish ...................................... 1 cup
Cheese Sauce.................................. 1 cup
White Sauce from whole milk ...................... 1 cup
Barbecue Sauce.............................. 1 tbsp
Cheese Sauce..................................1/4 cup
Hoisin Sauce.................................. 1 tbsp
Nacho cheese Sauce...................... 1/4 cup
Pepper or hot Sauce....................... 1 tsp
Salsa Sauce..................................... 1 tbsp
Soy Sauce...................................... 1 tbsp
Spaghetti/marinara/pasta Sauce..... 1 cup
Teriyaki Sauce................................ 1 tbsp
Tomato chili Sauce.........................1/4 cup
Worcestershire Sauce..................... 1 tbsp
Beef gravy canned...................................... 1/4 cup
Chicken gravy canned................................... 1/4 cup
Country sausage gravy canned.....................1/4 cup
Mushroom gravy canned.............................. 1/4 cup
Turkey gravy canned.....................................1/4 cup

203
161
172
29
83
75
60
78
117
129
82
165
85
78
72
231
175
166
122
17
76
116
88
117
126
123
81
14
115
58
27
31
86
40
479
368
12
110
35
119
1
4
9
143
15
71
11
31
47
96
30
31

6
6
8
5
5
4
4
2
3
2
4
9
2
6
2
13
13
12
4
3
6
7
6
5
8
5
4
1
5
2
1
5
6
5
25
10
Tr
4
1
5
Tr
Tr
Tr
4
1
2
0
2
1
3
1
2

14
6
6
0
3
2
2
2
7
9
3
3
2
2
2
9
6
5
4
0
2
3
1
2
2
3
1
1
2
1
1
Tr
3
2
36
27
Tr
8
1
10
Tr
Tr
Tr
5
0
Tr
0
1
3
8
2
1

0.5
2.7
8.6
0
0.7
0.7
0.7
1.5
0.2
0.5
1
2.8
0.5
0.5
0.5
11.2
3.8
NA
1.2
0
1.2
0.7
0.7
1.2
5.6
1.2
1.4
0
4.1
0.3
1
0
0
0
0.2
0.5
0.2
0.3
0.4
0.5
0.1
0.3
0.1
4
Tr
4
0
0.2
0.2
0.4
0.2
0.2

Sugars and Sweets

BUTTERFINGER (NESTLE).................. 1 fun size bar
Caramel Plain...................................... 1 piece
Chocolate flavored roll ........ 1 piece
Carob candy..................................... 1 oz
Milk Chocolate Plain................................ 1 bar (1.55 oz)
Milk Chocolate With almonds .................. 1 bar (1.45 oz)
MR. GOODBAR (HERSHEY) ................... 1 bar (1.75 oz)
NESTLE CRUNCH ........ 1 bar (1.55 oz)
Chocolate chips
.. Milk ...................................... 1 cup
.. Semisweet ............................ 1 cup
.. White .................................... 1 cup
Chocolate coated peanuts....... 10 pieces
Chocolate coated raisins......... 10 pieces
Fruit leather, pieces ................ 1 oz
Fruit leather, rolls ................... 1 large
...1 small
Chocolate Fudge Plain................................... 1 piece
Chocolate Fudge With nuts ........................... 1 piece
Vanilla fudge Plain................................... 1 piece
Vanilla fudge With nuts ........................... 1 piece
971 Gumdrops (3/4" dia) .............. 1 cup
... 1 medium
Gummy bears ....................... 10 bears
Gummy worms..................... 10 worms
Hard candy.............................. 1 piece
. 1 small piece
Jelly beans............................... 10 large
... 10 small
979 KIT KAT (HERSHEY) ........... 1 bar (1.5 oz)
Marshmallows Miniature.............................. 1 cup
Marshmallows Regular ................................. 1 regular
M&Ms (M&M MARS) Peanut................................... Z\v cup
M&Ms (M&M MARS)... 10 pieces
M&Ms (M&M MARS) Plain.....................................1/4 cup
M&Ms (M&M MARS)..10 pieces
MILKY WAY (M&M MARS).................. 1 fun size bar
MILKY WAY ..1 bar (2.15 oz)
REESES Peanut butter cup ...................... 1 miniature cup
REESES Peanut butter cup (contains 2) ..1 pack
990 SNICKERS bar (M&M MARS).................. 1 fun size bar
SNICKERS . (4 oz)
SNICKERS 1 bar (2 oz)
SPECIAL DARK sweet chocolate (HERSHEY) .. miniature
994 STARBURST fruit chews (M&M MARS)............ 1 piece
STARBURST fruit chews (M&M MARS) 2.07 oz) ..1 bag
Chocolate Frosting................................1/12 package
Vanilla Frosting..................................1/12 package
Fruit and juice bar .................. 1 bar (2.5 fl oz)
Ice pop..................................... 1 bar (2 fl oz)
Italian ices............................... 1/2 cup

34
39
25
153
226
216
267
230

1
Tr
Tr
2
3
4
5
3

1
1
Tr
9
14
14
17
12

0.2
0.1
Tr
1.1
1.5
2.5
1.7
1.1

862
805
916
208
39
97
74
49
65
81
59
62
703
16
85
286
24
12
104
40
216
159
23
222
103
256
34
76
258
38
243
72
541
273
46
20
234
151
159
63
42
61

12
7
10
5
Tr
Tr
Tr
Tr
Tr
1
Tr
Tr
0
0
0
0
0
0
0
0
3
1
Tr
4
2
2
Tr
1
3
1
5
1
9
5
Tr
Tr
Tr
Tr
Tr
1
0
Tr

52
50
55
13
1
2
1
Tr
1
3
1
2
0
0
0
0
Tr
Tr
Tr
Tr
11
Tr
Tr
11
5
11
1
3
10
2
14
4
28
14
3
Tr
4
7
6
Tr
0
Tr

5.7
9.9
0
1.9
0.4
1
0.8
0.5
0.1
0.2
0
0.1
0
0
0
0
0
0
0
0
0.8
0.1
Tr
1.5
0.7
1.3
0.2
0.3
1
0.2
1.4
0.4
2.8
1.4
0.4
0
0
0.2
Tr
0
0
0

Frozen desserts Fruit butter, apple ...................... 1 tbsp

gelatin dessert Regular .................................... 1/2 cup
gelatin dessert Reduced cal (with aspartame)....1/2 cup
Honey1 tbsp
..1 cup
Jams and preserves.1 tbsp
. 1( .5 oz) packet
Jellies1 tbsp
1(.5 oz) packet
Puddings
.. Chocolate, 2% instant1/2 cup
.. Chocolate, 2% cooked1/2 cup
.. Vanilla, 2% instant..1/2 cup
.. Vanilla, 2% instant..1/2 cup
.. Chocolate, ready to eat.4 oz
.. Rice, ready to eat4 oz
.. Tapioca, ready to eat4 oz
.. Vanilla, ready to eat4 oz
.. Chocolate, Fat Free.4 oz
.. Tapioca, Fat Free4 oz
.. Vanilla, Fat Free..4 oz
Brown Sugar packed..1 cup
Brown Sugar unpacked..1 cup
..1 tbsp
White Sugar granulated..1 packet
..1 tsp
.1 cup
White sugar Powdered.1 tbsp
1 cup
Chocolate syrup thin1 tbsp
Chocolate Syrup Fudge type.1 tbsp
Corn syrup, light1 tbsp
Maple Syrup..1 tbsp
Molasses, blackstrap..1 tbsp
Pancake Syrup.1 tbsp
Pancake Syrup, reduced calorie..1 tbsp

29
80
8
64
1031
56
39
54
40

Tr
2
1
Tr
1
Tr
Tr
Tr
Tr

0
0
0
0
0
Tr
Tr
Tr
Tr

0.3
0
0
Tr
0.7
0.2
0.2
0.2
0.1

150
151
148
141
150
184
134
147
107
98
105
827
545
34
23
16
774
31
467
53
67
56
52
47
57
25

5
5
4
4
3
2
2
3
3
2
2
0
0
0
0
0
0
0
0
Tr
1
0
0
0
0
0

3
3
2
2
5
8
4
4
Tr
Tr
Tr
0
0
0
0
0
0
Tr
Tr
Tr
2
0
Tr
0
0
0

0.6
0.4
0
0
1.1
0.1
0.1
0.1
0.9
0.1
0.1
0
0
0
0
0
0
0
0
0.3
0.5
0
0
0
0
0

10
84
60
43
14
50
17
46
14
25
170
189
44
44
38

1
6
4
5
2
5
2
5
2
2
10
12
2
2
2

Tr
Tr
Tr
1
Tr
1
Tr
2
Tr
1
1
1
Tr
Tr
Tr

0.8
9.1
6.5
2.9
1
2.9
1
3.9
1.2
1.8
9.9
10.8
4
4.1
4.1

Vegetables and Vegetable Products

1037 Alfalfa sprouts, raw................... 1 cup .
Artichokes, cooked, drained.................... 1 cup
1039 1 medium ..........120 84 60 4 Tr Tr Tr 0.1
Asparagus, From raw .............................. 1 cup
... 4 spears
Asparagus From frozen.......................... 1 cup
... 4 spears
Asparagus, Canned 5" drained...................... 1 cup
... 4 spears
Bamboo shoots, canned, drained............................ 1 cup
Lima Beans, Ford hooks............................ 1 cup
Baby limas ........................... 1 cup
Beans, Snap Beans Green, from raw....................... 1 cup
Snap Beans Yellow, from raw............................. 1 cup
Snap Beans Green, from frozen............................... 1 cup

Snap Beans Yellow, from frozen............................. 1 cup

Snap Beans Green, from can................................. 1 cup
Snap Beans Yellow, from can................................ 1 cup
Bean sprouts (mung), Raw ...................................... 1 cup
Bean sprouts (mung), Cooked, drained.................... 1 cup
Beets Slices .................................... 1 cup
Beets Whole beet, 2" dia ............... 1 beet
Beets ,canned Slices .................................... 1 cup
Whole beet ........................... 1 beet
Beet greens, drained, 1" pieces.. 1 cup
Black eyed peas, From raw................................. 1 cup
Black eyed peas, From frozen ............................ 1 cup
Broccoli Chopped or diced raw ................. 1 cup
Broccoli, Spear, about 5" long, raw........... 1 spear
Broccoli, Flower cluster, raw ...................... 1 floweret
Broccoli Chopped, cooked............................ 1 cup
Broccoli Spear, about 5" long, cooked......... 1 spear
Broccoli From frozen, chopped, cooked........ 1 cup
Brussels sprouts, cooked, From raw......................... 1 cup
Brussels sprouts, cooked, From frozen .................... 1 cup
Cabbage, Raw ...................................... 1 cup
Cabbage, Cooked, drained...................... 1 cup
Cabbage, Chinese,cooked, Pak choi or bok choy .... 1 cup
Cabbage, Chinese, shredded,cooked, Pe tsai......... 1 cup
Cabbage, red, raw, shredded ..... 1 cup
Cabbage, savoy, raw, shredded... 1 cup
Carrot juice, canned .................. 1 cup
Carrots Raw, Whole, 7Z\x" long.................. 1 carrot
Carrots Raw, Grated................................... 1 cup
Carrots Raw, Baby ..................................... 1 medium
Carrots Cooked, From raw .............................. 1 cup
Carrots Cooked, From frozen.......................... 1 cup
Carrots Cooked, Canned, sliced, drained .......... 1 cup
Cauliflower, Raw ...................................... 1 floweret
. 1 cup
Cauliflower Cooked, From raw .............................. 1 cup
. 3 flowerets
Cauliflower Cooked, From frozen.......................... 1 cup
Celery, Stalk, 7Z\x to 8" long............. 1 stalk
Celery, Pieces, diced......................... 1 cup
Celery Cooked, Stalk, medium ...................... 1 stalk
Celery Cooked, Pieces, diced......................... 1 cup
Chives, raw, chopped ................ 1 tbsp
Cilantro, raw.............................. 1 tsp
Coleslaw, home prepared.......... 1 cup
Collards, cooked, drained, From raw........................ 1 cup
Collards, cooked, drained, From frozen .................... 1 cup
Corn, sweet, yellow, Cooked, kernels on cob .... 1 ear
Corn, from frozen Kernels on cob................... 1 ear
Corn, from frozen Kernels............................... 1 cup
Corn, Canned Cream style .......................... 1 cup
Corn, Canned Whole kernel, vacuum pack ............. 1 cup

38
27
27
31
26
75
22
53
7
39
160
224
25
9
3
44
10
52
61
65
18
33
20
17
19
19
94
31
47
4
70
53
37
3
25
29
12
34
6
19
7
27
1
Tr
83
49
61
83
59
131
184
166

2
2
2
3
3
3
1
2
Tr
4
5
14
3
1
Tr
5
1
6
4
6
1
2
3
2
1
1
2
1
1
Tr
2
2
1
Tr
2
2
1
3
Tr
1
Tr
1
Tr
Tr
2
4
5
3
2
5
4
5

Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
1
1
Tr
Tr
Tr
1
Tr
Tr
1
1
Tr
1
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
1
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
3
1
1
1
Tr
1
1
1

4.1
2.6
1.8
1.9
1.5
3.4
1
2.9
0.4
4.2
8.3
10.9
2.6
0.9
0.3
4.5
1.1
5.5
4.1
6.4
1.6
3.5
2.7
3.2
1.4
2.2
1.9
2.2
3.3
0.2
5.1
5.1
2.2
0.3
2.5
3.3
1.5
4.9
0.7
2
0.6
2.4
0.1
Tr
1.8
5.3
4.8
2.2
1.8
3.9
3.1
4.2

Corn, Canned , sweet, white, cooked, drained........... 1 ear

Cucumber Peeled Sliced.................................... 1 cup
Cucumber Peeled Whole, 8 1/4" long.................. 1 large
Cucumber Sliced.................................... 1 cup
Cucumber Whole, 8 1/4" long.................. 1 large
Dandelion greens, cooked, drained....................... 1 cup
Dill weed, raw ........................... 5 sprigs
Eggplant, cooked, drained ........ 1 cup
Endive, curly (including escarole,raw, pieces........... 1 cup
Garlic, raw ................................. 1 clove
Hearts of palm, canned ............. 1 piece
Jerusalem artichoke, raw, sliced .................. 1 cup
Kale, cooked, drained, chopped From raw................ 1 cup
Kale, cooked, drained, chopped From frozen .......... 1 cup
Kohlrabi, cooked, drained, slices................... 1 cup
Leeks, diced, cooked, drained......... 1 cup
Lettuce, raw Leaf (Butterhead, Boston) ... 1 medium leaf
Lettuce, raw Leaf (Butterhead, Boston) 5" dia ....... 1 head
Lettuce, raw, Crisphead, as iceberg.leaf, 1 medium
Lettuce, raw, Crisphead, as iceberg Head, 6" dia ..1 head
Lettuce, raw, Crisphead, as iceberg chopped ........ 1 cup
Lettuce, raw, Looseleaf, Leaf ................................ 1 leaf
Lettuce, raw, Looseleaf, Pieces, shredded............. 1 cup
Lettuce,raw, Romaine or cos Innerleaf ...................... 1 leaf
Lettuce,raw, Romaine or cos Pieces, shredded...... 1 cup
Mushrooms Raw, pieces or slices .............. 1 cup
Mushrooms Cooked, drained, pieces ......... 1 cup
Mushrooms Canned, drained, pieces ......... 1 cup
Mushrooms, shiitake Cooked pieces....................... 1 cup
Mushrooms, shiitake Dried ............................ 1 mushroom
Mustard greens, cooked, drained............................... 1 cup
Okra, sliced, cooked, drained From raw.................. 1 cup
Okra, sliced, cooked, drained From frozen ............ 1 cup
Onions Raw Chopped ............................... 1 cup
Onions Raw Whole, medium, 2Z\x" dia .... 1 whole
Onions Raw Slice, Z\," thick ..................... 1 slice
Onions Cooked drained ............................... 1 cup
Onions Cooked 1 medium
Onions Dehydrated flakes................... 1 tbsp
Onions Spring raw Chopped .................................. 1 cup
1144 Whole, medium, 4Z\," long..... 1 whole
Onion rings, 2"-3" dia fried, frozen, oven heated ...10 rings
Parsley, raw................................ 10 sprigs
Parsnips, sliced, cooked, drained......................... 1 cup
Peas, edible pod, cooked, From raw.......................... 1 cup
Peas, edible pod, cooked, From frozen .................... 1 cup
Peas, green Canned, drained...................... 1 cup
Peas, green Frozen, boiled, drained........... 1 cup
Peppers, Hot Chili, raw Green ............................. 1 pepper
Peppers, Hot Chili, raw Red ................................ 1 pepper
Jalapeno, canned, solids and liquids............... 1/4 cup
Green Pepper Chopped .......................... 1 cup

83
14
34
14
39
35
Tr
28
9
4
9
114
36
39
48
32
1
21
1
65
7
2
10
1
8
18
42
37
80
11
21
51
52
61
42
5
92
41
17
32
5
244
4
126
67
83
117
125
18
18
7
40

3
1
2
1
2
2
Tr
1
1
Tr
1
3
2
4
3
1
Tr
2
Tr
5
1
Tr
1
Tr
1
2
3
3
2
Tr
3
3
4
2
1
Tr
3
1
Tr
2
Tr
3
Tr
2
5
6
8
8
1
1
Tr
1

1
Tr
Tr
Tr
Tr
1
Tr
Tr
Tr
Tr
Tr
Tr
1
1
Tr
Tr
Tr
Tr
Tr
1
Tr
Tr
Tr
Tr
Tr
Tr
1
Tr
Tr
Tr
Tr
Tr
1
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
16
Tr
Tr
Tr
1
1
Tr
Tr
Tr
Tr
Tr

2.1
0.8
2
0.8
2.4
3
Tr
2.5
1.6
0.1
0.8
2.4
2.6
2.6
1.8
1
0.1
1.6
0.1
7.5
0.8
0.2
1.1
0.2
1
0.8
3.4
3.7
3
0.4
2.8
4
5.2
2.9
2
0.3
2.9
1.3
0.5
2.6
0.4
..8
0.3
6.2
4.5
5
7
8.8
0.7
0.7
0.7
2.7

1156 Ring (1/4" thick)............... 1 ring

Green Pepper whole (2 1/4"x 2 1/2").................... 1 pepper
Red Pepper Chopped .......................... 1 cup
Red Pepper whole (2 1/4"x 2 1/2")........................ 1 pepper
Green Pepper cooked ................................. 1 cup
Red Pepper cooked..................................... 1 cup
1162 Pimento, canned ........................ 1 tbsp
Baked Potato With skin (2 1/3" x 4 3/4")............... 1 potato
Baked Potato Flesh only............................. 1 potato
Baked Potato Skin only .............................. 1 skin
Potato Boiled (2 1/2") Peeled after boiling.............. 1 potato
Potato Boiled (2 1/2") Peeled before boiling......... 1 potato
1168 1 cup ..................156 77 134 3 Tr Tr Tr 0.1
Potato Au gratin @ whole milk, butter mix ................. 1 cup
Potato Au gratin @ whole milk, butter home recipe... 1 cup
French fried, frozen, oven heated................ 10 strips
Hashed brown from frozen (3"x 1 1/2" x 1/2") ........... 1 patty
Hashed brown From home recipe ................ 1 cup
Mashed Potatoes from flakes @ whole milk, butter... 1 cup
Mashed Potatoes home recipe With whole milk ....... 1 cup
Mashed Potatoes With whole milk, margarine.. 1 cup
Potato pancakes, home prepared................... 1 pancake
Potato puffs, from frozen .......... 10 puffs
Potato salad, home prepared .. ..1 cup
Scalloped Potatoes from mix, milk, butter ................. 1 cup
Scalloped Potatoes from home recipe milk, butter.. 1 cup
Pumpkin Cooked, mashed...................... 1 cup
Pumpkin Canned .................................... 1 cup
Radishes, raw (C\v" to 1" dia) .... 1 radish
Rutabagas, cooked, drained, cubes.......................... 1 cup
Sauerkraut, canned, solids and liquid ....................... 1 cup
Seaweed Kelp, raw................................. 2 tbsp
Spirulina, dried ....................... 1 tbsp
Shallots, raw, chopped .............. 1 tbsp
Soybeans, green, cooked, drained.............................. 1 cup
Spinach Raw Chopped ....................... 1 cup
Spinach Raw Leaf ............................. 1 leaf
Spinach Cooked, drained From raw ............................ 1 cup
leaf) ................................. 1 cup
Spinach Cooked, Canned, drained...................... 1 cup
Squash Raw ...................................... 1 cup
Squash Cooked, drained ................... 1 cup
Squash Winter (all varieties), baked, cubes .............. 1 cup
Squash Winter, butternut, frozen, cooked, mashed ... 1 cup
Sweetpotatoes Baked, with skin .................. 1 potato
Sweetpotatoes Boiled, without skin............. 1 potato
Sweetpotatoes Candied (2Z\x" x 2" piece)....... 1 piece
Sweetpotatoes Canned Syrup pack, drained ............. 1 cup
Sweetpotatoes Vacuum pack, mashed ......... 1 cup
Tomatillos, raw.......................... 1 medium
Tomatoes Raw Chopped or sliced ................ 1 cup
Tomatoes Slice, medium, Z\v" thick...... 1 slice

3
32
40
32
38
38
3
220
145
115
118
116
134
228
323
100
63
326
237
162
223
207
175
358
228
211
49
83
1
66
45
4
1
7
254
7
2
41
53
49
23
36
80
94
150
164
144
212
232
11
38
4

Tr
1
1
1
1
1
Tr
5
3
2
3
2
3
6
12
2
1
4
4
4
4
5
3
7
5
7
2
3
Tr
2
2
Tr
Tr
Tr
22
1
Tr
5
6
6
1
2
2
3
3
3
1
3
4
Tr
2
Tr

Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
10
19
4
3
22
12
1
9
12
8
21
11
9
Tr
1
Tr
Tr
Tr
Tr
Tr
Tr
12
Tr
Tr
Tr
Tr
1
Tr
1
1
Tr
Tr
Tr
3
1
1
Tr
1
Tr

0.2
2.1
3
2.4
1.6
1.6
0.2
4.8
2.3
4.6
2.4
2.4
2.8
2.2
4.4
1.6
0.6
3.1
4.8
4.2
4.2
1.5
2.5
3.3
2.7
4.7
2.7
7.1
0.1
3.1
5.9
0.1
Tr
0.2
7.6
0.8
0.3
4.3
5.7
5.1
2.1
2.5
5.7
2.2
4.4
2.8
2.5
5.9
4.6
0.6
2
0.2

Tomatoes Cherry ................................ 1 cherry

Tomatoes whole Medium,.............. 1 tomato
Tomatoes Canned, solids and liquid ....... 1 cup
Tomatoes Sun dried Plain...................................... 1 piece
Tomatoes Packed in oil, drained .......... 1 piece
Tomato juice, canned, with salt added ........... 1 cup
Tomato Paste ...................................... 1 cup
Tomato Puree ...................................... 1 cup
Tomato Sauce ...................................... 1 cup
Tomato Stewed..................................... 1 cup
Turnips, cooked, cubes.............. 1 cup
Turnip greens, cooked, drained From raw................ 1 cup
1220 From frozen (chopped)........... 1 cup
Vegetable juice cocktail, canned ................................. 1 cup
Vegetables, mixed Canned, drained...................... 1 cup
Vegetables, mixed Frozen, cooked, drained ......... 1 cup
Waterchestnuts, canned, slices,solids and liquids ... 1 cup

4
26
46
5
6
41
215
100
74
71
33
29
49
46
77
107
70

Tr
1
2
Tr
Tr
2
10
4
3
2
1
2
5
2
4
5
1

Tr
Tr
Tr
Tr
Tr
Tr
1
Tr
Tr
Tr
Tr
Tr
1
Tr
Tr
Tr
Tr

0.2
1.4
2.4
0.2
0.2
1
10.7
5
3.4
2.6
3.1
5
5.6
1.9
4.9
8
3.5

31
2
2
5
0
81
250
16
6
8
8
148
134
6
197
12
8
7
9
2
3
20
25
7
5
6
4
5
12
18
20
155
152
152

2
0
Tr
Tr
0
7
4
Tr
Tr
Tr
Tr
3
3
Tr
17
1
0
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
17
2
2

2
0
0
Tr
0
5
1
Tr
Tr
1
Tr
16
3
Tr
12
1
0
Tr
Tr
Tr
Tr
2
2
Tr
Tr
Tr
Tr
Tr
Tr
Tr
Tr
9
10
10

0.7
Tr
Tr
0.1
0
0.4
3.1
0.2
0.1
0.2
0.9
4.4
5.1
1.2
28.6
1.8
Tr
0.7
0.3
0.2
0.2
0.2
0.7
0.1
0.6
0.4
0.4
0.6
0.8
0.4
0.2
0
1.3
1.4

Miscellaneous Items
Bacon bits, meatless.................. 1 tbsp
Baking powders Sodium aluminum sulfate.... 1 tsp
Baking powders Straight phosphate ............... 1 tsp
Baking powders Low sodium ............................ 1 tsp
Baking soda ............................... 1 tsp
Beef jerky .................................. 1 large piece
Catsup ...................................... 1 cup
... 1 tbsp
... 1 packet
Celery seed ................................ 1 tsp
Chili powder .............................. 1 tsp
Chocolate, unsweetened, baking Solid .............. 1 square
Chocolate, unsweetened, baking Liquid................ 1 oz
Cinnamon .................................. 1 tsp
Cocoa powder, unsweetened..... 1 cup
. 1 tbsp
Cream of tartar .......................... 1 tsp
Curry powder............................. 1 tsp
Garlic powder ............................ 1 tsp
Horseradish, prepared ............... 1 tsp
Mustard, prepared, yellow ........ 1 tsp or 1 packet
Olives, canned Pickled, green ......................... 5 medium
Olives, canned Ripe, black .............................. 5 large
Onion powder ............................ 1 tsp
Oregano, ground........................ 1 tsp
Paprika ...................................... 1 tsp
Parsley, dried ............................. 1 tbsp
Pepper, black ............................. 1 tsp
Pickles, cucumber whole medium.................... 1 pickle
Fresh bread and butter pickles.......................... 3 slices
Pickle relish, sweet ................... 1 tbsp
Pork skins/rinds, plain .............. 1 oz
Potato chips Salted ................................. 1 oz
Potato chips Unsalted............................. 1 oz

Potato chips Barbecue flavor .................... 1 oz

Potato chips Sour cream and onion flavor ............... 1 oz
Potato chips Reduced fat .......................... 1 oz
Potato chips Fat free, made with olestra............ 1 oz
Potato chips Plain Made from dried potatoes............... 1 oz
Potato chips Sour cream and onion flavor ............. 1 oz
Potato chips Reduced fat .......................... 1 oz
Salt ...................................... 1 tsp
Trail mix nuts and seeds.................... 1 cup
Trail mix Tropical ................................... 1 cup
Vanilla extract ........................... 1 tsp
Vinegar Cider ...................................... 1 tbsp
Vinegar Distilled .................................. 1 tbsp
Yeast, bakers Dry, active............................... 1 pkg
..1 tsp
Yeast, bakers Compressed............................. 1 cake

139
151
134
75
158
155
142
0
707
570
12
2
2
21
12
18

2
2
2
2
2
2
2
0
21
9
Tr
0
0
3
2
1

9
10
6
Tr
11
10
7
0
47
24
Tr
0
0
Tr
Tr
Tr

1.2
1.5
1.7
1.1
1
0.3
1
0
8.8
10.6
0
0
0
1.5
0.8
1.4