Quality Calories in Food List
If
you are looking to get to your ideal body weight, you will not only
need calories in food list, you will need to know about the quality
calories in food. This is not a one size fits all. Too much
of
anything is not good. It seems that every week we hear about a super
food, but too much broccoli, too much soy or too much protein is not
good for you. It is important to eat a balanced diet. For
example
if you are missing protein when you are on a diet, your body will crave
high protein foods. If you eat high carb foods instead, you will lose
weight. If your body craves water and you drink soft drinks
that
have caffeine and salt, you will drink more than is necessary and gain
weight. Another quality factor to concider ,is how long will
the
food last? Will you be hungry a few minutes
later?
Here is a calorie chart that is taken from my book “Easy Weight Loss
Journal with Calorie Cash™ on a web page and in Pdf:
Calories
in food list calories in food list (pdf)
Notice
that this chart highlights the foods that you should not eat on a diet
to lose weight because they tend to be high in calories and low in
other nutrition.
Every year they tend to change the
nutritional pyramid, and it is good to try to keep up to date with
these suggestions
Below
I am concentrating on the food that are either those that you should be
eating or those about which questions are often asked to go into a
little more detail about the quality of the calories in these
foods. When on a diet, you are generally better off if you
think
of basic foods such as fruits, vegetable, and meat. Most other foods
are generally combinations of these foods; they are generally processed
and therefore not as good for you. Every day you should try
to
eat fresh fruit, green vegetables, a colorful vegetable (orange, red or
yellow) and a small piece of meat or a small amount of high protein
food.
Rather
than list all the utrition in foods, I have eliminated most of the
unhealty foods such as fried foods from the followng quality calories
in food list. Try to eat those foods found in green and avoid those in
red in any great quantity. Yellow is a caution inbetween.
| CALORIES IN FOOD | |||||
| Food Description portion | Cal | Calorie Cash | protein (g) | fat (g) | fiber |
| Beverages | |||||
| Beer Regular ................................. 12 fl oz | 146 | 1.5 | 1 | 0.7 | |
| Beer Light ..................................... 12 fl oz | 99 | 1 | 1 | ||
| Sweet Desert Wine.......................... 3.5 fl oz | 158 | 1.5 | Tr | ||
| Table Wine...................... 3.5 fl oz | 74 | 0.75 | Tr | ||
| Club soda ................................ 12 fl oz | |||||
| Cola type ................................. 12 fl oz | 152 | 1.5 | |||
| Diet Cola (aspartane)...................... 12 fl oz | 4 | Tr | |||
| Coffee Brewed ................... 6 fl oz | 4 | Tr | |||
| 30 Espresso .................................. 2 fl oz | 5 | Tr | Tr | ||
| Tea Black brewed.................................... 6 fl oz | 2 | ||||
| Tea Herb other than chamomile....... 6 fl oz | 2 | ||||
| Tea Sweetened with saccharin, lemon flovor………8oz | 5 | ||||
| Dairy Products | |||||
| Cheddar Cut pieces .......................... 1 oz | 114 | 1.25 | 7 | 9 | |
| Cheddar Shredded ............................ 1 cup | 455 | 4.5 | 28 | 37 | |
| Cottage cheese (4%) Large curd ....................... 1 cup | 233 | 2.25 | 28 | 10 | |
| Cottage cheese Low fat (1%) ..................... 1 cup | 164 | 1.75 | 28 | 2 | |
| Cream Cheese............................ 1 oz | 99 | 1 | 2 | 10 | |
| Cream Cheese Low fat............................... 1 tbsp | 35 | 0.25 | 2 | 3 | |
| Cream Cheese Fat free............................... 1 tbsp | 15 | 0.25 | 2 | Tr | |
| Low fat, cheddar or colby…….... 1 oz | 49 | 0.5 | 7 | 2 | |
| Part skim milk ................... 1 cup | 340 | 3.5 | 28 | 19 | |
| Swiss .................................... 1 oz | 107 | 1 | 8 | 8 | |
| American Cheese Regular .............................. 1 oz | 106 | 1 | 6 | 9 | |
| American Fat free............................... 1 slice | 31 | 0.25 | 5 | Tr | |
| Swiss .................................... 1 oz | 95 | 1 | 7 | 7 | |
| Half and Half ........................... 1 cup . | 315 | 3.25 | 7 | 28 | |
| …………………………………. 1 tbsp | 20 | 0.25 | Tr | 2 | |
| Light, coffee, or table cream............. 1 cup | 469 | 4.75 | 6 | 46 | |
| Whipping Cream, unwhipped Light ................... 1 cup | 699 | 7 | 5 | 74 | |
| ... (volume about double when whipped)…..1 tbsp . | 44 | 0.5 | Tr | 5 | |
| Whipping Cream, unwhipped Heavy.................. 1 cup | 821 | 8.25 | 5 | 88 | |
| Whipped topping (pressurized) ...................... 1 cup | 154 | 1.5 | 2 | 13 | |
| Sour Cream, Regular .................................... 1 cup . | 493 | 5 | 7 | 48 | |
| Sour Cream, Reduced fat ............................. 1 tbsp | 20 | 0.25 | Tr | 2 | |
| Sour Cream, Fat free .................................... 1 tbsp | 12 | Tr | |||
| Frozen yougurt Vanilla .................................. 1/2 cup. | 114 | 1.25 | 3 | 4 | |
| Regular Ice Cream Chocolate...........................1/2 cu | 143 | 1.5 | 3 | 7 | 0.8 |
| regular Ice Cream Vanilla................................ 1/2 cup. | 133 | 1.25 | 2 | 7 | |
| Ice Cream Light (50% reduced fat) vanilla……….1/2 cup | 92 | 1 | 3 | 3 | |
| Soft serve, french vanilla..... 1/2 cup. | 185 | 1.75 | 4 | 11 | |
| Sherbet, orange ....................... 1/2 cup | 102 | 1 | 1 | 1 | |
| Milk Whole (3.3% fat) ................. 1 cup | 150 | 1.5 | 8 | 8 | |
| Milk Reduced fat (2%) ................. 1 cup | 121 | 1.25 | 8 | 5 | |
| Milk Lowfat (1%) ......................... 1 cup | 102 | 1 | 8 | 3 | |
| Milk Nonfat (skim) ....................... 1 cup | 86 | 0.75 | 8 | Tr | |
| Milk Buttermilk ............................ 1 cup | 99 | 1 | 8 | 2 | |
| Low Fat yogurt (milk solids) Fruit flavored.......... 8-oz | 231 | 2.25 | 10 | 2 | |
| low fat yogurt (milk solids) Plain..................... 8-oz | 144 | 1.5 | 12 | 4 | |
| nonfat yogurt (milk solids) Fruit flavored............ 8-oz | 213 | 2.25 | 10 | Tr | |
| nonfat yogurt(milk solids) Plain....................... 8-oz | 127 | 1.25 | 13 | Tr | |
| Yogurt (no milk solids) plain ........................... 8-oz | 139 | 1.5 | 8 | 7 | |
| Yogurt (no milk solids) nonfat milk, low cal……..8-oz | 98 | 1 | 9 | Tr | |
| Eggs | |||||
| Egg Whole raw.................................. 1 medium | 66 | 0.75 | 5 | 4 | |
| …………………………………. 1 large raw | 75 | 0.75 | 6 | 5 | |
| ……………………………...1 extra large | 86 | 0.75 | 7 | 6 | |
| Egg White raw.................................... 1 large | 17 | 0.25 | 4 | ||
| Fried egg in margarine........................... 1 large | 92 | 1 | 6 | 7 | |
| Hard Boild egg........................... 1 large | 78 | 0.75 | 6 | 5 | |
| ……………………..1 cup chopped | 211 | 2 | 17 | 14 | |
| Egg Poached, with salt................ 1 large | 75 | 0.75 | 6 | 5 | |
| Scrambled egg in margarine...... 1 large | 101 | 1 | 7 | 7 | |
| Egg substitute, liquid ................ 1/4 cup | 53 | 0.5 | 8 | 2 | |
| Fats and Oils | |||||
| Butter...................................... 1 stick | 813 | 8.25 | 1 | 92 | |
| ………………………………. 1 tbsp | 102 | 1 | Tr | 12 | |
| ………………………………………. 1 tbsp | 102 | 1 | Tr | 11 | |
| Olive or Peanut oil...................................... 1 cup | 1909 | 19 | 216 | ||
| ……………………………………. 1 tbsp | 119 | 1.25 | 14 | ||
| Other oil (such as canola,corn,soy) ...................... 1 cup | 1927 | 19.25 | 218 | ||
| ………………………………….. 1 tbsp | 120 | 1.25 | 14 | ||
| Fish and Shellfish | |||||
| Clam Raw, meat only ....................... 3 oz | 63 | 0.75 | 11 | 1 | |
| Clams Canned, drained solids ........... 3 oz | 126 | 1.25 | 22 | 2 | |
| ……………………………………….1 cup | 237 | 2.25 | 41 | 3 | |
| Cod Baked or broiled ..................... 3 oz | 89 | 1 | 20 | 1 | |
| Canned, solids and liquid ....... 3 oz | 89 | 1 | 19 | 1 | |
| Crab Alaska King Steamed................................ 1 leg | 130 | 1.25 | 26 | 2 | |
| …………………………………………….3 oz | 82 | 0.75 | 16 | 1 | |
| Crab Imitation, from surimi ......... 3 oz | 87 | 0.75 | 10 | 1 | |
| Blue crab Steamed................................ 3 oz | 87 | 0.75 | 17 | 2 | |
| Blue crab Canned crabmeat ................. 1 cup | 134 | 1.25 | 28 | 2 | |
| Crab Cake with egg and onion fried in margarine ... 1 cake | 93 | 1 | 12 | 5 | |
| Flounder or sole baked or broiled .......................... 3 oz | 99 | 1 | 21 | 1 | |
| Haddock, baked or broiled........ 3 oz | 95 | 1 | 21 | 1 | |
| Halibut, baked or broiled .......... 3 oz | 119 | 1.25 | 23 | 2 | |
| Herring, pickled ........................ 3 oz | 223 | 2.25 | 12 | 15 | |
| Lobster, steamed ....................... 3 oz | 83 | 0.75 | 17 | 1 | |
| Ocean perch, baked or broiled.............................. 3 oz | 103 | 1 | 20 | 2 | |
| Oyster Raw, meat only ....................... 1 cup | 169 | 1.75 | 17 | 6 | |
| Oyster 6 medium | 57 | 0.5 | 6 | 2 | |
| Pollock, baked or broiled.......... 3 oz | 96 | 1 | 20 | 1 | |
| Rockfish, baked or broiled........ 3 oz | 103 | 1 | 20 | 2 | |
| Roughy, orange, baked or broiled ................... 3 oz | 76 | 0.75 | 16 | 1 | |
| Salmon Baked or broiled (red) ............ 3 oz | 184 | 1.75 | 23 | 9 | |
| Salmon Canned (pink) solids and liquid …... 3 oz | 118 | 1.25 | 17 | 5 | |
| Smoked (chinook) .................. 3 oz | 99 | 1 | 16 | 4 | |
| Sardines in oil (drained) ................... 3 oz | 177 | 1.75 | 21 | 10 | |
| Shrimp canned, drained solids ........... 3 oz | 102 | 1 | 20 | 2 | |
| Swordfish, baked or broiled...... 3 oz | 132 | 1.25 | 22 | 4 | |
| Trout, baked or broiled ............. 3 oz | 144 | 1.5 | 21 | 6 | |
| Tuna Baked or broiled ..................... 3 oz | 118 | 1.25 | 25 | 1 | |
| Tuna canned in oil pack,drained, chunk light ........... 3 oz | 168 | 1.75 | 25 | 7 | |
| Tuna water pack, chunk light....... 3 oz | 99 | 1 | 22 | 1 | |
| Tuna Water pack, solid white ....... 3 oz | 109 | 1 | 20 | 3 | |
| Tuna salad (made with mayo)....................... 1 cup | 383 | 3.75 | 33 | 19 | |
| Fruits and Fruit Juices | |||||
| Apple raw unpeeled (3 per lb) 2 3/4"................ 1 apple | 81 | 0.75 | Tr | Tr | 3.7 |
| Apple peeled, sliced ....................... 1 cup | 63 | 0.75 | Tr | Tr | 2.1 |
| Apple juice, bottled or canned……….. 1 cup | 117 | 1.25 | Tr | Tr | 0.2 |
| Applesauce Sweetened ............................... 1 cup | 194 | 2 | Tr | Tr | 3.1 |
| Applesauce Unsweetened........................... 1 cup | 105 | 1 | Tr | Tr | 2.9 |
| Apricots Raw no pits (12 per lb with pits) .......... 1 apricot | 17 | 0.25 | Tr | Tr | 0.8 |
| Apricots canned in heavy syrup ................ 1 cup | 214 | 2.25 | 1 | Tr | 4.1 |
| ………….in Juice pack............................. 1 cup | 117 | 1.25 | 2 | Tr | 3.9 |
| Apricot nectar ………………................. 1 cup | 141 | 1.5 | 1 | Tr | 1.5 |
| Asian pear, raw 2 1/4" high x 2 1/2" dia................ 1 pear | 51 | 0.5 | 1 | Tr | 4.4 |
| ……….. 3 3/8" high x 3" dia ................... 1 pear | 116 | 1.25 | 1 | 1 | 9.9 |
| Avocado (no skin or seed) California (1/5 whole).... 1 oz | 50 | 0.5 | 1 | 5 | 1.4 |
| Avocado (no skin or seed) Florida (1/10 whole) ....... 1 oz | 32 | 0.25 | Tr | 3 | 1.5 |
| Banana Whole, medium (7" to 7 7/8"long)....... 1 banana | 109 | 1 | 1 | 1 | 2.8 |
| Banana Sliced ...................................... 1 cup | 138 | 1.5 | 2 | 1 | 3.6 |
| Blackberries, raw ...................... 1 cup | 75 | 0.75 | 1 | 1 | 7.6 |
| Blueberries Raw ...................................... 1 cup | 81 | 0.75 | 1 | 1 | 3.9 |
| Blueberries Frozen, sweetened, thawed .... 1 cup | 186 | 1.75 | 1 | Tr | 4.8 |
| Carambola (starfruit) Whole (3 5/8" long)............... 1 fruit | 30 | 0.25 | Tr | Tr | 2.5 |
| ……………………..Sliced ...................................... 1 cup | 36 | 0.25 | 1 | Tr | 2.9 |
| Cherries, sour, pitted, canned in water ................ 1 cup | 88 | 1 | 2 | Tr | 2.7 |
| Cherries sweet raw ................................. 10 cherries | 49 | 0.5 | 1 | Tr | 1.6 |
| Cherry pie filling, canned ......... 1/5 of 21-oz can | 85 | 0.75 | Tr | Tr | 0.4 |
| Cranberries, dried, sweetened…1/4 cup | 92 | 1 | Tr | Tr | 2.5 |
| Cranberry sauce (1/8 of can)................................. 1 slice | 86 | 0.75 | Tr | Tr | 0.6 |
| Dates, without pits Chopped ............................. 1 cup | 490 | 5 | 4 | 1 | 13.4 |
| Figs, dried.................................. 2 figs | 97 | 1 | 1 | Tr | 4.6 |
| Fruit cocktail, canned in heavy syrup ................... 1 cup | 181 | 1.75 | 1 | Tr | 2.5 |
| Fruit cocktail, canned in juice pack .......................... 1 cup | 109 | 1 | 1 | Tr | 2.4 |
| Grapefruit (3 3/4" dia) ............ 1/2 grapefruit | 37 | 0.25 | 1 | Tr | 1.4 |
| Grapefruit canned in light syrup ......................... 1 cup | 152 | 1.5 | 1 | Tr | 1 |
| Grapefruit juice Raw Pink or White.......................... 1 cup | 96 | 1 | 1 | Tr | 0.2 |
| Grapefruit juice canned Unsweetened ............... 1 cup | 94 | 1 | 1 | Tr | 0.2 |
| Grapefruit juice concentrate Undiluted.......... 6-fl-oz can | 302 | 3 | 4 | Tr | 0.8 |
| Grapefruit juice diluted 3x by volume...................... 1 cup | 101 | 1 | 1 | Tr | 0.2 |
| Grapes, seedless, raw ................ 10 grapes | 36 | 0.25 | Tr | Tr | 0.5 |
| Grape juice Canned or bottled ................... 1 cup | 154 | 1.5 | 1 | Tr | 0.3 |
| Grape Juice concentrate Undiluted................ 6-fl-oz can | 387 | 3.75 | 1 | 1 | 0.6 |
| Diluted with 3 parts water by volume ....................... 1 cup | 128 | 1.25 | Tr | Tr | 0.3 |
| Kiwi fruit (about 5 per lb with skin) .... 1 medium | 46 | 0.5 | 1 | Tr | 2.6 |
| Lemons or Lime no peel (2 1/8" dia with p........ 1 fruit | 17 | 0.25 | 1 | Tr | 1.6 |
| Lemon or Lime juice Raw ….... juice of 1 fruit(2 1/8") | 12 | Tr | 0.2 | ||
| Lemon or Lime juice canned or bottled unsweet ..... 1 cup | 51 | 0.5 | 1 | 1 | 1 |
| Mango Whole...................................... 1 mango | 135 | 1.25 | 1 | 1 | 3.7 |
| Mango Sliced ...................................... 1 cup | 107 | 1 | 1 | Tr | 3 |
| Cantaloupe (5") Wedge................................... 1/8 melon | 24 | 0.25 | 1 | Tr | 0.6 |
| Cantaloupe Cubes.................................... 1 cup | 56 | 0.5 | 1 | Tr | 1.3 |
| Honeydew Wedge (6-7").............................. 1/8 melon | 56 | 0.5 | 1 | Tr | 1 |
| Honeydew diced ............................... 1 cup | 60 | 0.5 | 1 | Tr | 1 |
| Frozen sweetened mixed fruit........................ 1 cup | 245 | 2.5 | 4 | Tr | 4.8 |
| 326 Nectarines, raw (2 1/8" dia)......... 1 nectarine | 67 | 0.75 | 1 | 1 | 2.2 |
| Orange (2 5/8" dia) ................. 1 orange | 62 | 0.5 | 1 | Tr | 3.1 |
| Orange Sections without membranes ..................... 1 cup | 85 | 0.75 | 2 | Tr | 4.3 |
| Orange juice Raw, all varieties .................... 1 cup | 112 | 1 | 2 | Tr | 0.5 |
| Orange juice Canned, unsweetened ............. 1 cup | 105 | 1 | 1 | Tr | 0.5 |
| Orange juice Chilled (refrigerator case) ...... 1 cup | 110 | 1 | 2 | 1 | 0.5 |
| frozen Orange juice concentrate Undiluted..... 6-fl-oz can | 339 | 3.5 | 5 | Tr | 1.7 |
| Orange juice diluted @ 3 x water.................... 1 cup | 112 | 1 | 2 | Tr | 0.5 |
| Papaya 1/2" cubes ................................. 1 cup | 55 | 0.5 | 1 | Tr | 2.5 |
| Papaya Whole (5 1/8" long x 3" dia)..... 1 papaya | 119 | 1.25 | 2 | Tr | 5.5 |
| Peach 2 1/2"(about 4 per lb) ............... 1 peach | 42 | 0.5 | 1 | Tr | 2 |
| Peaches in Heavy syrup pack................. 1 cup | 194 | 2 | 1 | Tr | 3.4 |
| Peaches canned in Juice pack............................. 1 cup | 109 | 1 | 2 | Tr | 3.2 |
| ………………………………………... 1 half peach | 43 | 0.5 | 1 | Tr | 1.3 |
| Peaches Dried, sulfured........................ 3 halves | 93 | 1 | 1 | Tr | 3.2 |
| Peaches frozen sweetened................................ 1 cup | 235 | 2.25 | 2 | Tr | 4.5 |
| Pear raw with skin 2 1/2" dia ................................ 1 pear | 98 | 1 | 1 | 1 | 4 |
| Pear canned in Heavy syrup pack................. 1 cup | 197 | 2 | 1 | Tr | 4.3 |
| Pear canned in Juice pack............................. 1 cup | 124 | 1.25 | 1 | Tr | 4 |
| ………………………………………………….. 1 half pear | 38 | 0.5 | Tr | Tr | 1.2 |
| Pineapple Raw, diced............................... 1 cup | 76 | 0.75 | 1 | 1 | 1.9 |
| Pineapple chunks canned in heavy syrup ............. 1 cup | 198 | 2 | 1 | Tr | 2 |
| Pineapple chunks canned in juice.......................... 1 cup | 149 | 1.5 | 1 | Tr | 2 |
| Pineapple Slice canned in juice (3" dia) ............... 1 slice | 28 | 0.25 | Tr | Tr | 0.4 |
| Pineapple juice unsweetened canned .................. 1 cup | 140 | 1.5 | 1 | Tr | 0.5 |
| Plantain Raw ...................................... 1 medium | 218 | 2.25 | 2 | 1 | 4.1 |
| Plantain Cooked, slices......................... 1 cup | 179 | 1.75 | 1 | Tr | 3.5 |
| Plum Raw (2 1/8" dia) ........................ 1 plum | 36 | 0.25 | 1 | Tr | 1 |
| Plum canned in Heavy syrup pack................. 1 cup | 230 | 2.25 | 1 | Tr | 2.6 |
| Plum canned in Juice pack............................. 1 cup | 146 | 1.5 | 1 | Tr | 2.5 |
| …………………………………………………. 1 plum | 27 | 0.25 | Tr | Tr | 0.5 |
| Prunes dried Uncooked ................................ 5 prunes | 100 | 1 | 1 | Tr | 3 |
| Prune juice, canned or bottled .. 1 cup | 182 | 1.75 | 2 | Tr | 2.6 |
| Raisins, not packed ...................... 1 cup | 435 | 4.25 | 5 | 1 | 5.8 |
| Raisin Packet, 1/2 oz (1 1/2 tbsp) .......... 1 packet | 42 | 0.5 | Tr | Tr | 0.6 |
| Raspberries Raw ...................................... 1 cup | 60 | 0.5 | 1 | 1 | 8.4 |
| Raspberries Frozen, sweetened, thawed .... 1 cup | 258 | 2.5 | 2 | Tr | 11 |
| Rhubarb frozen cooked with sugar .......................... 1 cup | 278 | 2.75 | 1 | Tr | 4.8 |
| Strawberry raw Large (1 1/8" dia).................. 1 strawberry | 5 | Tr | Tr | 0.4 | |
| Strawberry Sliced.................................... 1 cup | 50 | 0.5 | 1 | 1 | 3.8 |
| Strawberries frozen sweetened.............................. 1 cup | 245 | 2.5 | 1 | Tr | 4.8 |
| Tangerine raw (2 3/8" dia) ........................... 1 tangerine | 37 | 0.25 | 1 | Tr | 1.9 |
| Tangerine canned (mandarin oranges) light syrup..1 cup | 154 | 1.5 | 1 | Tr | 1.8 |
| Tangerine juice sweetened ............................. 1 cup | 125 | 1.25 | 1 | Tr | 0.5 |
| Watermelon raw (15" x 7 1/2") ............ 1 wedge (1/16 th) | 92 | 1 | 2 | 1 | 1.4 |
| Watermelon Diced ...................................... 1 cup | 49 | 0.5 | 1 | 1 | 0.8 |
| Grain Products | |||||
| Bagel Plain ...................................... 3 1/2" bagel | 195 | 2 | 7 | 1 | 1.6 |
| …………………………………………….. 4" bagel | 245 | 2.5 | 9 | 1 | 2 |
| Bagel Egg ...................................... 3 1/2" bagel | 197 | 2 | 8 | 1 | 1.6 |
| Banana bread recipe prepared with margarine .. 1 slice | 196 | 2 | 3 | 6 | 0.7 |
| Barley pearled Uncooked ................................ 1 cup | 704 | 7 | 20 | 2 | 31.2 |
| Barley pearled Cooked .................................... 1 cup | 193 | 2 | 4 | 1 | 6 |
| Biscuits made with 2% milk ........................ 2 1/2" biscuit | 212 | 2 | 4 | 10 | 0.9 |
| ……………………………………………………. 4" biscuit | 358 | 3.5 | 7 | 16 | 1.5 |
| Biscuit from refrigerated dough Regular ..... 2 1/2" biscuit | 93 | 1 | 2 | 4 | 0.4 |
| ………………………. Lower fat ................... 2 1/4" biscuit | 63 | 0.75 | 2 | 1 | 0.4 |
| Bread Cracked wheat ........................ 1 slice | 65 | 0.75 | 2 | 1 | 1.4 |
| Egg bread (challah) ................ 1/2" slice | 115 | 1.25 | 4 | 2 | 0.9 |
| French,vienna,or sourdough bread ................... 1/2" slice | 69 | 0.75 | 2 | 1 | 0.8 |
| Indian fry (navajo) bread........ 5" bread | 296 | 3 | 6 | 9 | 1.6 |
| …………………………………... 10 1/2" bread | 526 | 5.25 | 11 | 15 | 2.9 |
| Italian Bread ...................................... 1 slice | 54 | 0.5 | 2 | 1 | 0.5 |
| Mixed grain bread ............................. 1 slice | 65 | 0.75 | 3 | 1 | 1.7 |
| Oatmeal Bread ............................. 1 slice | 73 | 0.75 | 2 | 1 | 1.1 |
| Pita Bread ...................................... 4" pita | 77 | 0.75 | 3 | Tr | 0.6 |
| ………………………………………..6 1/2" pita | 165 | 1.75 | 5 | 1 | 1.3 |
| Pumpernickel Bread ............................. 1 slice | 80 | 0.75 | 3 | 1 | 2.1 |
| Raisin Bread ............................ 1 slice | 71 | 0.75 | 2 | 1 | 1.1 |
| Rye Bread ............................. 1 slice | 83 | 0.75 | 3 | 1 | 1.9 |
| Rye Bread, reduced calorie............... 1 slice | 47 | 0.5 | 2 | 1 | 2.8 |
| Wheat Bread ............................. 1 slice | 65 | 0.75 | 2 | 1 | 1.1 |
| Wheat bread, reduced calorie........... 1 slice | 46 | 0.5 | 2 | 1 | 2.8 |
| White Bread ............................. 1 slice | 67 | 0.75 | 2 | 1 | 0.6 |
| Soft bread crumbs .......................... 1 cup | 120 | 1.25 | 4 | 2 | 1 |
| White Bread, reduced calorie ........... 1 slice | 48 | 0.5 | 2 | 1 | 2.2 |
| Whole Wheat Bread ................................ 1 slice | 69 | 0.75 | 3 | 1 | 1.9 |
| ……………………………………………….. 1 oz | 112 | 1 | 4 | 2 | 0.7 |
| Bread Crumbs Seasoned, unenriched ............. 1 cup | 440 | 4.5 | 17 | 3 | 5 |
| Bread stuffing prepared from dry mix .................... 1/2 cup | 178 | 1.75 | 3 | 9 | 2.9 |
| Breakfast bar with fruit filling, fat free ...... 1 bar | 121 | 1.25 | 2 | Tr | 0.8 |
| Grits cooked .............................. 1 cup | 145 | 1.5 | 3 | Tr | 0.5 |
| Grits Instant, plain...................... 1 packet | 89 | 1 | 2 | Tr | 1.2 |
| Cream of Wheat Regular .............................. 1 cup | 133 | 1.25 | 4 | 1 | 1.8 |
| Cream of Wheat Mix’n Eat, plain ................ 1 packet | 102 | 1 | 3 | Tr | 0.4 |
| Oatmeal plain, nonfortified ........ 1 cup | 145 | 1.5 | 6 | 2 | 4 |
| Oatmeal Instant, fortified, plain ...... 1 packet | 104 | 1 | 4 | 2 | 3 |
| Quaker instant Apples and cinnamon ..... 1 packet | 125 | 1.25 | 3 | 1 | 2.5 |
| Quaker instant Maple and brown sugar .. 1 packet | 153 | 1.5 | 4 | 2 | 2.6 |
| Bulgur Cooked .................................... 1 cup | 151 | 1.5 | 6 | Tr | 8.2 |
| Cornbread (3 3/4" x 2 1/2" x 3/4")................ 1 piece | 188 | 2 | 4 | 6 | 1.4 |
| Cornbread @ 2% milk (2 1/2" x 2 1/2" x 1 1/2") ...1 piece | 173 | 1.75 | 4 | 5 | 1.9 |
| Cornmeal Whole grain ............................ 1 cup | 442 | 4.5 | 10 | 4 | 8.9 |
| Cornmeal Self rising degermed enriched ................ 1 cup | 490 | 5 | 12 | 2 | 9.8 |
| Cornstarch ................................. 1 tbsp | 30 | 0.25 | Tr | Tr | 0.1 |
| Couscous Cooked .................................... 1 cup | 176 | 1.75 | 6 | Tr | 2.2 |
| Macaroni (elbows) cooked .................................. 1 cup | 197 | 2 | 7 | 1 | 1.8 |
| Noodles, chow mein, canned .... 1 cup | 237 | 2.25 | 4 | 14 | 1.8 |
| Noodles (egg noodles) cooked Regular ............. 1 cup | 213 | 2.25 | 8 | 2 | 1.8 |
| Noodles (egg noodles) cooked Spinach................ 1 cup | 211 | 2 | 8 | 3 | 3.7 |
| Oat bran Uncooked ................................ 1 cup | 231 | 2.25 | 16 | 7 | 14.5 |
| Oat bran Cooked .................................... 1 cup | 88 | 1 | 7 | 2 | 5.7 |
| Popcorn | |||||
| .. Air popped, unsalted .............. 1 cup | 31 | 0.25 | 1 | Tr | 1.2 |
| .. Oil popped, salted................... 1 cup | 55 | 0.5 | 1 | 3 | 1.1 |
| .. Caramel coated With peanuts ........................ 1 cup | 168 | 1.75 | 3 | 3 | 1.6 |
| .. Caramel coated Without peanuts ................... 1 cup | 152 | 1.5 | 1 | 5 | 1.8 |
| .. Cheese flavor .......................... 1 cup | 58 | 0.5 | 1 | 4 | 1.1 |
| Rice | |||||
| .. Brown, long grain, cooked ..... 1 cup | 216 | 2.25 | 5 | 2 | 3.5 |
| .. White, long grain, enriched Raw .......................... 1 cup | 675 | 6.75 | 13 | 1 | 2.4 |
| .. White, long grain, enriched Cooked....................... 1 cup | 205 | 2 | 4 | Tr | 0.6 |
| .. White, long grain, enriched Instant, prepared ...... 1 cup | 162 | 1.5 | 3 | Tr | 1 |
| .. Parboiled Raw .................................... 1 cup | 686 | 6.75 | 13 | 1 | 3.1 |
| .. Parboiled Cooked............................... 1 cup | 200 | 2 | 4 | Tr | 0.7 |
| .. Parboiled Wild, cooked........................... 1 cup | 166 | 1.75 | 7 | 1 | 3 |
| Rolls Dinner ..................................... 1 roll | 84 | 0.75 | 2 | 2 | 0.8 |
| Rolls Hamburger or hotdog ............. 1 roll | 123 | 1.25 | 4 | 2 | 1.2 |
| Rolls Hard, kaiser............................. 1 roll | 167 | 1.75 | 6 | 2 | 1.3 |
| Spaghetti, cooked Enriched .................................. 1 cup | 197 | 2 | 7 | 1 | 2.4 |
| Spaghetti, cooked Whole wheat ........................... 1 cup | 174 | 1.75 | 1 | 6.3 | |
| Wheat flours All purpose, Sifted, spooned................ 1 cup | 419 | 4.25 | 12 | 1 | 3.1 |
| Bread flours, enriched....................... 1 cup | 495 | 5 | 16 | 2 | 3.3 |
| Whole wheat from hard wheats, .... 1 cup | 407 | 4 | 16 | 2 | 14.6 |
| Almonds Sliced ...................................... 1 cup | 549 | 5.5 | 20 | 48 | 11.2 |
| Almonds Whole...................................... 1 oz (24 nuts) | 164 | 1.75 | 6 | 14 | 3.3 |
| Beans, dry cooked, Black .................................... 1 cup | 227 | 2.25 | 15 | 1 | 15 |
| Beans, dry cooked, Great Northern ..................... 1 cup | 209 | 2 | 15 | 1 | 12.4 |
| Beans, dry cooked, Kidney, red ........................... 1 cup | 225 | 2.25 | 15 | 1 | 13.1 |
| Beans, dry cooked, Lima, large ........................... 1 cup | 216 | 2.25 | 15 | 1 | 13.2 |
| Beans, dry cooked, Pea (navy) ............................ 1 cup | 258 | 2.5 | 16 | 1 | 11.6 |
| Beans, dry cooked, Pinto ..................................... 1 cup | 234 | 2.25 | 14 | 1 | 14.7 |
| Baked beans Plain or vegetarian ............ 1 cup | 236 | 2.25 | 12 | 1 | 12.7 |
| Baked beans With frankfurters............... 1 cup | 368 | 3.75 | 17 | 17 | 17.9 |
| Baked beans With pork in tomato sauce ......... 1 cup | 248 | 2.5 | 13 | 3 | 12.1 |
| Baked beans With pork in sweet sauce ... 1 cup | 281 | 2.75 | 13 | 4 | 13.2 |
| Baked beans Kidney, red ........................... 1 cup | 218 | 2.25 | 13 | 1 | 16.4 |
| Baked beans Lima, large ........................... 1 cup | 190 | 2 | 12 | Tr | 11.6 |
| Baked beans White .................................... 1 cup | 307 | 3 | 19 | 1 | 12.6 |
| Black eyed peas Cooked .................................... 1 cup | 200 | 2 | 13 | 1 | 11.2 |
| Black eyed peas Canned, solids and liquid ....... 1 cup | 185 | 1.75 | 11 | 1 | 7.9 |
| Brazil nuts, shelled.................... 1 oz (6-8 nuts) | 186 | 1.75 | 4 | 19 | 1.5 |
| Carob flour ................................ 1 cup | 229 | 2.25 | 5 | 1 | 41 |
| Cashews Dry roasted ............................. 1 oz | 163 | 1.75 | 4 | 13 | 0.9 |
| Cashews Oil roasted............................... 1 cup | 749 | 7.5 | 21 | 63 | 4.9 |
| Cashews ………………………………….1 oz (18 nuts) | 163 | 1.75 | 5 | 14 | 1.1 |
| Chestmuts, european roasted shelled ....... 1 cup | 350 | 3.5 | 5 | 3 | 7.3 |
| Chickpeas, dry Cooked .................................... 1 cup | 269 | 2.75 | 15 | 4 | 12.5 |
| Chickpeas, dry Canned, solids and liquid ....... 1 cup | 286 | 2.75 | 12 | 3 | 10.6 |
| Coconut raw Piece, about 2" x 2" x Z\x" .... 1 piece | 159 | 1.5 | 1 | 15 | 4.1 |
| Coconut raw Shredded, not packed........... 1 cup | 283 | 2.75 | 3 | 27 | 7.2 |
| Coconut raw Dried, sweetened, shredded ... 1 cup | 466 | 4.75 | 3 | 33 | 4.2 |
| Hazelnuts (filberts), chopped.... 1 cup | 722 | 7.25 | 17 | 70 | 11.2 |
| ……………………………………. 1 oz | 178 | 1.75 | 4 | 17 | 2.7 |
| Hummus, commercial............... 1 tbsp | 23 | 0.25 | 1 | 1 | 0.8 |
| Lentils, dry, cooked................... 1 cup | 230 | 2.25 | 18 | 1 | 15.6 |
| Macadamia nuts, dry roasted,salted .................... 1 cup | 959 | 9.5 | 10 | 102 | 10.7 |
| ……………………….1 oz (10-12 nuts) | 203 | 2 | 2 | 22 | 2.3 |
| Mixed nuts, with peanuts Dry roasted ............... 1 oz | 168 | 1.75 | 5 | 15 | 2.6 |
| Peanuts Dry Roasted Salted...................... 1 oz (about 28) | 166 | 1.75 | 7 | 14 | 2.3 |
| Peanuts Oil roasted, salted................... 1 cup | 837 | 8.25 | 38 | 71 | 13.2 |
| Peanuts………………………………. 1 oz | 165 | 1.75 | 7 | 14 | 2.6 |
| Peanut butter Smooth style ........................ 1 tbsp | 95 | 1 | 4 | 8 | 0.9 |
| Peanut butter Chunk style .......................... 1 tbsp | 94 | 1 | 4 | 8 | 1.1 |
| Peanut butter Reduced fat, smooth............... 1 tbsp | 94 | 1 | 5 | 6 | 16.3 |
| Peas, split, dry, cooked ............. 1 cup | 231 | 2.25 | 16 | 1 | 16.3 |
| Pecans, halves......................... 1 cup | 746 | 7.5 | 10 | 78 | 10.4 |
| ……………………………………... 1 oz (20 halves) | 196 | 2 | 3 | 20 | 2.7 |
| Pine nuts (pignolia), shelled ..... 1 oz | 160 | 1.5 | 7 | 14 | 1.3 |
| Pistachio nuts, dry roast,with salt, shelled ... 1 oz (47 nuts) | 161 | 1.5 | 6 | 13 | 2.9 |
| Pumpkin and squash kernels.roasted, seeds) ....1 oz | 148 | 1.5 | 9 | 12 | 1.1 |
| Refried beans, canned ............... 1 cup | 237 | 2.25 | 14 | 3 | 13.4 |
| Sesame seeds............................. 1 tbsp | 47 | 0.5 | 2 | 4 | 0.9 |
| Soybeans, dry, cooked............... 1 cup . | 298 | 3 | 29 | 15 | 10.3 |
| Miso (soy)...................................... 1 cup | 567 | 5.75 | 32 | 17 | 14.9 |
| Soy milk.................................. 1 cup | 81 | 0.75 | 7 | 5 | 3.2 |
| Tofu Firm ...................................... 1/4 block | 62 | 0.5 | 7 | 4 | 0.3 |
| Tofu Soft, piece 2 1/2" x 2 3/4" x 1"................ 1 piece | 73 | 0.75 | 8 | 4 | 0.2 |
| Sunflower seed kernels, dryroasted.................1/4cup | 186 | 1.75 | 6 | 16 | 2.9 |
| ……………………………………………………..1 oz | 165 | 1.75 | 5 | 14 | 2.6 |
| Tahini ...................................... 1 tbsp | 89 | 1 | 3 | 8 | 1.4 |
| Walnuts, English ....................... 1 cup, chopped | 785 | 7.75 | 18 | 78 | 8 |
| …………………………………...1 oz (14 halves) | 185 | 1.75 | 4 | 18 | 1.9 |
| Meat and Meat Products | |||||
| Beef, cooked | |||||
| .. Fatty cut (pot roasted or simmered) Lean and fat.... 3 oz | 293 | 3 | 23 | 22 | |
| .. Lean only (pot roasted or simmered)........................ 3 oz | 213 | 2.25 | 26 | 11 | |
| .. Lean cut(bottom round) simmered Lean and fat.... 3 oz | 234 | 2.25 | 24 | 14 | |
| .. Lean cut(bottom round) simmered Lean only......... 3 oz | 178 | 1.75 | 27 | 7 | |
| .. Ground beef, broiled 83% lean............................... 3 oz | 218 | 2.25 | 22 | 14 | |
| .. Ground beef, broiled 73% lean............................... 3 oz | 246 | 2.5 | 20 | 18 | |
| .. Liver, fried2C\," x C\," ........................... 3 oz | 184 | 1.75 | 23 | 7 | |
| .. Fatty Roast (rib) oven cooked Lean and fat............. 3 oz | 304 | 3 | 19 | 25 | |
| .. Fatty Roast (rib)oven cooked Lean only................... 3 oz . | 195 | 2 | 23 | 11 | |
| .. Lean Roast eye of round) oven cooked Lean only... 3 oz | 143 | 1.5 | 25 | 4 | |
| .. Sirloin Steak broiled Lean and fat....................... 3 oz | 219 | 2.25 | 24 | 13 | |
| .. Sirloin Steak broiled Lean only........................... 3 oz | 166 | 1.75 | 26 | 6 | |
| .. Beef, canned, corned................. 3 oz | 213 | 2.25 | 23 | 13 | |
| .. Beef, dried, chipped .................. 1 oz | 47 | 0.5 | 8 | 1 | |
| Lamb Cooked | |||||
| .. Chops braised Lean and fat....................... 3 oz | 294 | 3 | 26 | 20 | |
| .. Chops braised Lean only........................... 3 oz | 237 | 2.25 | 30 | 12 | |
| .. Loin, broiled Lean and fat....................... 3 oz | 269 | 2.75 | 21 | 20 | |
| .. Loin, broiled Lean only........................... 3 oz | 184 | 1.75 | 25 | 8 | |
| .. Leg, roasted Lean and fat.......................... 3 oz | 219 | 2.25 | 22 | 14 | |
| .. Leg, roasted Lean only.............................. 3 oz | 162 | 1.5 | 24 | 7 | |
| .. Rib Lean and fat.......................... 3 oz | 305 | 3 | 18 | 25 | |
| .. Rib Lean only.............................. 3 oz | 197 | 2 | 22 | 11 | |
| Pork | |||||
| .. Bacon Regular ................................. 3 medium slices | 109 | 1 | 6 | 9 | |
| .. Bacon Canadian style (6 slices per 6-oz pkg)...2 slices | 86 | 0.75 | 11 | 4 | |
| .. Ham, light cure, roasted Lean and fat...................... 3 oz | 207 | 2 | 18 | 14 | |
| .. Ham, light cure, roasted Lean only........................... 3 oz | 133 | 1.25 | 21 | 5 | |
| .. Ham, canned, roasted……………………...... 3 oz | 142 | 1.5 | 18 | 7 | |
| .. Pork chop (broiled)Lean and fat....................... 3 oz | 204 | 2 | 24 | 11 | |
| .. Pork chop (fried) Lean and fat....................... 3 oz | 235 | 2.25 | 25 | 14 | |
| .. Pork chop (fried) Lean only........................... 3 oz | 197 | 2 | 27 | 9 | |
| .. Ham (roasted) Lean and fat.......................... 3 oz | 232 | 2.25 | 23 | 15 | |
| .. Ham (roasted) Lean only.............................. 3 oz | 179 | 1.75 | 25 | 8 | |
| .. Rib roast Lean and fat.......................... 3 oz | 217 | 2.25 | 23 | 13 | |
| .. Rib roast Lean only.............................. 3 oz | 190 | 2 | 24 | 9 | |
| .. Ribs Backribs, roasted.................. 3 oz | 315 | 3.25 | 21 | 25 | |
| .. Ribs Country style, braised.......... 3 oz | 252 | 2.5 | 20 | 18 | |
| .. Ribs Spareribs, braised................. 3 oz | 337 | 3.25 | 25 | 26 | |
| .. Shoulder cut Lean and fat.......................... 3 oz | 280 | 2.75 | 24 | 20 | |
| .. Shoulder cut Lean only.............................. 3 oz | 211 | 2 | 27 | 10 | |
| Sausages and luncheon meats | |||||
| .. Bologna, beef and pork (8 per 8-oz pkg) ....2 slices | 180 | 1.75 | 7 | 16 | |
| .. Braunschweiger (6 slices per6-oz pkg)............ 2 slices | 205 | 2 | 8 | 18 | |
| .. Canned, lunch meat(7 slices per 7-oz can).... 2 slices | 172 | 1.75 | 7 | 15 | |
| .. Pork with ham (12 slices per12-oz can) ............ 2 slices | 188 | 2 | 8 | 17 | |
| .. Pork and chicken (12 slicesper 12-oz can) ....... 2 slices | 117 | 1.25 | 9 | 8 | |
| .. Cooked ham (1 oz) Regular ................................. 2 slices | 104 | 1 | 10 | 6 | |
| .. Cooked ham (1 oz) Extra lean ............................. 2 slices | 75 | 0.75 | 11 | 3 | |
| .. Frankfurter (1.6 oz) Beef and pork....................... 1 frank | 144 | 1.5 | 5 | 13 | |
| .. Frankfurter (1.6 oz) Beef ...................................... 1 frank | 142 | 1.5 | 5 | 5 | |
| .. Pork sausage cooked Link (4" x 7/8" raw) .......... 2 links | 96 | 1 | 5 | 8 | |
| .. Pork sausage cooked Patty (3 7/8" x 1/4" raw) ... 1 patty | 100 | 1 | 5 | 8 | |
| .. Salami, beef and pork (1 oz) cooked type.......... 2 slices | 143 | 1.5 | 8 | 11 | |
| .. Salami, beef and pork (3 1/8" x 1/16") dry type .. 2 slices | 84 | 0.75 | 5 | 7 | |
| .. Vienna sausage (7 per 4-oz can) ................. 1 sausage | 45 | 0.5 | 2 | 4 | |
| Veal Cutlet lean and fat cooked ........................... 3 oz | 179 | 1.75 | 31 | 5 | |
| Veal Rib, roasted, lean and fat........................ 3 oz | 194 | 2 | 20 | 12 | |
| Poultry and Poultry Products | |||||
| Chicken | |||||
| .. Breast meat only roasted........ 1/2 breast | 142 | 1.5 | 27 | 3 | |
| .. Drumstick meat only roasted ....... 1 drumstick | 76 | 0.75 | 12 | 2 | |
| .. Thigh meat only roasted.................................... 1 thigh | 109 | 1 | 13 | 6 | |
| .. Stewed dark and light meat chopped or diced .... 1 cup | 332 | 3.25 | 43 | 17 | |
| .. Chicken giblets, simmered, chopped ..................... 1 cup | 228 | 2.25 | 37 | 7 | |
| .. Chicken liver, simmered ........... 1 liver | 31 | 0.25 | 5 | 1 | |
| .. Chicken neck, meat only, simmered................. 1 neck | 32 | 0.25 | 4 | 1 | |
| Duck, roasted, flesh only .......... 1/2 duck | 444 | 4.5 | 52 | 25 | |
| Turkey Roasted Dark meat............................. 3 oz | 159 | 1.5 | 24 | 6 | |
| Turkey Roasted Light meat ............................ 3 oz | 133 | 1.25 | 25 | 3 | |
| Turkey Roasted Light and dark meat, chop or diced.. 1 cup | 238 | 2.5 | 41 | 7 | |
| Turkey Ground, cookedPatty, from 4 oz raw............. 1 patty | 193 | 2 | 22 | 11 | |
| Turkey Ground, cooked Crumbled.............................. 1 cup | 298 | 3 | 35 | 17 | |
| Turkey giblets, simmered, chopped ........................... 1 cup | 242 | 2.5 | 39 | 7 | |
| Turkey neck, meat only, simmered.............................. 1 neck | 274 | 2.75 | 41 | 11 | |
| Chicken Canned, boneless ................. 5 oz | 234 | 2.25 | 31 | 11 | |
| Chicken Frankfurter 1.6 oz ................................. 1 frank | 116 | 1.25 | 6 | 9 | |
| Chicken Roll, light meat (1oz per slice)................ 2 slices | 90 | 1 | 11 | 4 | |
| Turkey Gravy and turkey, frozen ..... 5-oz package | 95 | 1 | 8 | 4 | |
| Turkey Patties breaded fried (2.25 oz) ................. 1 patty | 181 | 1.75 | 9 | 12 | 0.3 |
| Turkey Roast boneless light + dark meat, cooked..... 3 oz | 132 | 1.25 | 18 | 5 | |
| Sugars and Sweets | |||||
| Brown Sugar packed…………………..1 cup | 827 | 8.25 | |||
| Brown Sugar unpacked…………………..1 cup | 545 | 5.5 | |||
| ………………………………………………..1 tbsp | 34 | 0.25 | |||
| White Sugar granulated……………..1 packet | 23 | 0.25 | |||
| ……………………………………………..1 tsp | 16 | 0.25 | |||
| …………………………………………….1 cup | 774 | 7.75 | |||
| White sugar Powdered……………….1 tbsp | 31 | 0.25 | Tr | ||
| ……………………………………………1 cup | 467 | 4.75 | Tr | ||
| Chocolate syrup thin…………………1 tbsp | 53 | 0.5 | Tr | Tr | 0.3 |
| Chocolate Syrup Fudge type………….1 tbsp | 67 | 0.75 | 1 | 2 | 0.5 |
| Corn syrup, light…………………………1 tbsp | 56 | 0.5 | |||
| Maple Syrup……………………………..1 tbsp | 52 | 0.5 | Tr | ||
| Molasses, blackstrap……………………..1 tbsp | 47 | 0.5 | |||
| Pancake Syrup, reduced calorie………..1 tbsp | 25 | 0.25 | |||
| Vegetables and Vegetable Products | |||||
| 1037 Alfalfa sprouts, raw................... 1 cup . | 10 | 1 | Tr | 0.8 | |
| Artichokes, cooked, drained.................... 1 cup | 84 | 0.75 | 6 | Tr | 9.1 |
| 1 medium .......... | 60 | 0.5 | 4 | Tr | 6.5 |
| Asparagus, From raw .............................. 1 cup | 43 | 0.5 | 5 | 1 | 2.9 |
| Asparagus, Canned 5" drained...................... 1 cup | 46 | 0.5 | 5 | 2 | 3.9 |
| ……………………………………………... 4 spears | 14 | 0.25 | 2 | Tr | 1.2 |
| Bamboo shoots, canned, drained............................ 1 cup | 25 | 0.25 | 2 | 1 | 1.8 |
| Lima Beans, Ford hooks............................ 1 cup | 170 | 1.75 | 10 | 1 | 9.9 |
| Baby limas ........................... 1 cup | 189 | 2 | 12 | 1 | 10.8 |
| Beans, Snap Beans Green, from raw....................... 1 cup | 44 | 0.5 | 2 | Tr | 4 |
| Snap Beans Green............................... 1 cup | 38 | 0.5 | 2 | Tr | 4.1 |
| Snap Beans Green, from can................................. 1 cup | 27 | 0.25 | 2 | Tr | 2.6 |
| Bean sprouts (mung), Cooked, drained.................... 1 cup | 26 | 0.25 | 3 | Tr | 1.5 |
| Beets Slices .................................... 1 cup | 75 | 0.75 | 3 | Tr | 3.4 |
| Beets ,canned Slices .................................... 1 cup | 53 | 0.5 | 2 | Tr | 2.9 |
| Beet greens, drained, 1" pieces…….. 1 cup | 39 | 0.5 | 4 | Tr | 4.2 |
| Black eyed peas ............................ 1 cup | 224 | 2.25 | 14 | 1 | 10.9 |
| Broccoli Chopped or diced raw ................. 1 cup | 25 | 0.25 | 3 | Tr | 2.6 |
| Broccoli Chopped, cooked............................ 1 cup | 44 | 0.5 | 5 | 1 | 4.5 |
| Broccoli From frozen, chopped, cooked........ 1 cup | 52 | 0.5 | 6 | Tr | 5.5 |
| Brussels sprouts, cooked, ................. 1 cup | 65 | 0.75 | 6 | 1 | 6.4 |
| Cabbage, Raw ...................................... 1 cup | 18 | 0.25 | 1 | Tr | 1.6 |
| Cabbage, Cooked, drained...................... 1 cup | 33 | 0.25 | 2 | 1 | 3.5 |
| Carrot juice, canned .................. 1 cup | 94 | 1 | 2 | Tr | 1.9 |
| Carrots Raw, Grated................................... 1 cup | 47 | 0.5 | 1 | Tr | 3.3 |
| Carrots Raw, Baby ..................................... 1 medium | 4 | Tr | Tr | 0.2 | |
| Carrots Cooked, .............................. 1 cup | 70 | 0.75 | 2 | Tr | 5.1 |
| Cauliflower Cooked, .......................... 1 cup | 34 | 0.25 | 3 | Tr | 4.9 |
| Celery Stalk, medium ...................... 1 stalk | 7 | Tr | Tr | 0.6 | |
| Celery Cooked, Pieces, diced......................... 1 cup | 27 | 0.25 | 1 | Tr | 2.4 |
| Chives, raw, chopped ................ 1 tbsp | 1 | Tr | Tr | 0.1 | |
| Collards, cooked, drained, .................... 1 cup | 61 | 0.5 | 5 | 1 | 4.8 |
| Corn, sweet, yellow, Cooked, kernels on cob .... 1 ear | 83 | 0.75 | 3 | 1 | 2.2 |
| Corn, from frozen Kernels............................... 1 cup | 131 | 1.25 | 5 | 1 | 3.9 |
| Corn, Canned Cream style .......................... 1 cup | 184 | 1.75 | 4 | 1 | 3.1 |
| Cucumber Peeled Sliced.................................... 1 cup | 14 | 0.25 | 1 | Tr | 0.8 |
| Cucumber Sliced.................................... 1 cup | 14 | 0.25 | 1 | Tr | 0.8 |
| Cucumber Whole, 8 1/4" long.................. 1 large | 39 | 0.5 | 2 | Tr | 2.4 |
| Dandelion greens, cooked, drained....................... 1 cup | 35 | 0.25 | 2 | 1 | 3 |
| Eggplant, cooked, drained ........ 1 cup | 28 | 0.25 | 1 | Tr | 2.5 |
| Endive, curly (including escarole,raw, pieces........... 1 cup | 9 | 1 | Tr | 1.6 | |
| Hearts of palm, canned ............. 1 piece | 9 | 1 | Tr | 0.8 | |
| Jerusalem artichoke, raw, sliced .................. 1 cup | 114 | 1.25 | 3 | Tr | 2.4 |
| Kale, cooked, drained, chopped …........... 1 cup | 39 | 0.5 | 4 | 1 | 2.6 |
| Leeks, diced, cooked, drained......... 1 cup | 32 | 0.25 | 1 | Tr | 1 |
| Lettuce, raw Leaf (Butterhead, Boston) 5" dia ....... 1 head | 21 | 0.25 | 2 | Tr | 1.6 |
| Lettuce, raw, Crisphead, as iceberg Head, 6" dia ..1 head | 65 | 0.75 | 5 | 1 | 7.5 |
| Lettuce, raw, Crisphead, as iceberg chopped ........ 1 cup | 7 | 1 | Tr | 0.8 | |
| Lettuce, raw, Looseleaf, Leaf ................................ 1 leaf | 2 | Tr | Tr | 0.2 | |
| Lettuce, raw, Looseleaf, Pieces, shredded............. 1 cup | 10 | 1 | Tr | 1.1 | |
| Lettuce,raw, Romaine or cos Pieces, shredded...... 1 cup | 8 | 1 | Tr | 1 | |
| Mushrooms Cooked, drained, pieces ......... 1 cup | 42 | 0.5 | 3 | 1 | 3.4 |
| Mushrooms, shiitake Cooked pieces....................... 1 cup | 80 | 0.75 | 2 | Tr | 3 |
| Mushrooms, shiitake Dried ............................ 1 mushroom | 11 | Tr | Tr | 0.4 | |
| Mustard greens, cooked, drained............................... 1 cup | 21 | 0.25 | 3 | Tr | 2.8 |
| Okra, sliced, cooked, drained From frozen ............ 1 cup | 52 | 0.5 | 4 | 1 | 5.2 |
| Onions Raw Chopped ............................... 1 cup | 61 | 0.5 | 2 | Tr | 2.9 |
| Onions Cooked drained ............................... 1 cup | 92 | 1 | 3 | Tr | 2.9 |
| Onions Cooked 1 medium | 41 | 0.5 | 1 | Tr | 1.3 |
| Onions Dehydrated flakes................... 1 tbsp | 17 | 0.25 | Tr | Tr | 0.5 |
| Onions Spring raw Chopped .................................. 1 cup | 32 | 0.25 | 2 | Tr | 2.6 |
| Onion rings, 2"-3" dia fried, frozen, oven heated ...10 rings | 244 | 2.5 | 3 | 16 | ..8 |
| Parsnips, sliced, cooked, drained......................... 1 cup | 126 | 1.25 | 2 | Tr | 6.2 |
| Peas, edible pod, cooked, .................... 1 cup | 83 | 0.75 | 6 | 1 | 5 |
| Peas, green boiled, drained........... 1 cup | 125 | 1.25 | 8 | Tr | 8.8 |
| Peppers, Hot Chili, raw Green or red .................. 1 pepper | 18 | 0.25 | 1 | Tr | 0.7 |
| Jalapeno, canned, solids and liquids............... 1/4 cup | 7 | Tr | Tr | 0.7 | |
| Green or Red Pepper Chopped .......................... 1 cup | 40 | 0.5 | 1 | Tr | 2.7 |
| Green Pepper whole (2 1/4"x 2 1/2").................... 1 pepper | 32 | 0.25 | 1 | Tr | 2.1 |
| Red Pepper whole (2 1/4"x 2 1/2")........................ 1 pepper | 32 | 0.25 | 1 | Tr | 2.4 |
| Green or Red Pepper cooked ................................. 1 cup | 38 | 0.5 | 1 | Tr | 1.6 |
| Baked Potato With skin (2 1/3" x 4 3/4")............... 1 potato | 220 | 2.25 | 5 | Tr | 4.8 |
| Baked Potato Flesh only............................. 1 potato | 145 | 1.5 | 3 | Tr | 2.3 |
| Baked Potato Skin only .............................. 1 skin | 115 | 1.25 | 2 | Tr | 4.6 |
| Potato Boiled (2 1/2") Peeled after boiling.............. 1 potato | 118 | 1.25 | 3 | Tr | 2.4 |
| Pumpkin Cooked, mashed...................... 1 cup | 49 | 0.5 | 2 | Tr | 2.7 |
| Pumpkin Canned .................................... 1 cup | 83 | 0.75 | 3 | 1 | 7.1 |
| Radishes, raw (3/4" to 1" dia) …….... 1 radish | 1 | Tr | Tr | 0.1 | |
| Rutabagas, cooked, drained, cubes.......................... 1 cup | 66 | 0.75 | 2 | Tr | 3.1 |
| Sauerkraut, canned, solids and liquid ....................... 1 cup | 45 | 0.5 | 2 | Tr | 5.9 |
| Spirulina, dried ....................... 1 tbsp | 3 | Tr | Tr | Tr | |
| Shallots, raw, chopped .............. 1 tbsp | 7 | Tr | Tr | 0.2 | |
| Soybeans, green, cooked, drained.............................. 1 cup | 254 | 2.5 | 22 | 12 | 7.6 |
| Spinach Raw Chopped ....................... 1 cup | 7 | 1 | Tr | 0.8 | |
| Spinach Cooked, drained ........................... 1 cup | 41 | 0.5 | 5 | Tr | 4.3 |
| Squash Cooked, drained ................... 1 cup | 36 | 0.25 | 2 | 1 | 2.5 |
| Squash Winter (all varieties), baked, cubes .............. 1 cup | 80 | 0.75 | 2 | 1 | 5.7 |
| Squash Winter, butternut, frozen, cooked, mashed ... 1 cup | 94 | 1 | 3 | Tr | 2.2 |
| Sweetpotatoes Baked, with skin .................. 1 potato | 150 | 1.5 | 3 | Tr | 4.4 |
| Sweetpotatoes Boiled, without skin............. 1 potato | 164 | 1.75 | 3 | Tr | 2.8 |
| Sweetpotatoes Candied (2Z\x" x 2" piece)....... 1 piece | 144 | 1.5 | 1 | 3 | 2.5 |
| Sweetpotatoes Canned Syrup pack, drained ............. 1 cup | 212 | 2 | 3 | 1 | 5.9 |
| Tomatillos, raw.......................... 1 medium | 11 | Tr | Tr | 0.6 | |
| Tomatoes Raw Chopped or sliced ................ 1 cup | 38 | 0.5 | 2 | 1 | 2 |
| Tomatoes Slice, medium,1/8 " thick...... 1 slice | 4 | Tr | Tr | 0.2 | |
| Tomatoes Cherry ................................ 1 cherry | 4 | Tr | Tr | 0.2 | |
| Tomatoes whole Medium,.............. 1 tomato | 26 | 0.25 | 1 | Tr | 1.4 |
| Tomatoes Canned, solids and liquid ....... 1 cup | 46 | 0.5 | 2 | Tr | 2.4 |
| Tomatoes Sun dried Plain...................................... 1 piece | 5 | Tr | Tr | 0.2 | |
| Tomatoes Packed in oil, drained .......... 1 piece | 6 | Tr | Tr | 0.2 | |
| Tomato juice, canned, with salt added ........... 1 cup | 41 | 0.5 | 2 | Tr | 1 |
| Tomato Paste ...................................... 1 cup | 215 | 2.25 | 10 | 1 | 10.7 |
| Tomato Puree ...................................... 1 cup | 100 | 1 | 4 | Tr | 5 |
| Tomato Sauce ...................................... 1 cup | 74 | 0.75 | 3 | Tr | 3.4 |
| Tomato Stewed..................................... 1 cup | 71 | 0.75 | 2 | Tr | 2.6 |
| Turnips, cooked, cubes.............. 1 cup | 33 | 0.25 | 1 | Tr | 3.1 |
| Turnip greens, cooked, drained .............. 1 cup | 29 | 0.25 | 2 | Tr | 5 |
| Vegetable juice cocktail, canned ................................. 1 cup | 46 | 0.5 | 2 | Tr | 1.9 |
| Vegetables, mixed Canned, drained...................... 1 cup | 77 | 0.75 | 4 | Tr | 4.9 |
| Vegetables, mixed Frozen, cooked, drained ......... 1 cup | 107 | 1 | 5 | Tr | 8 |
| Waterchestnuts, canned, slices,solids and liquids ... 1 cup | 70 | 0.75 | 1 | Tr | 3.5 |
| Miscellaneous Items | |||||
| Catsup ...................................... 1 cup | 250 | 2.5 | 4 | 1 | 3.1 |
| …………………………………... 1 tbsp | 16 | 0.25 | Tr | Tr | 0.2 |
| ………………………………... 1 packet | 6 | Tr | Tr | 0.1 | |
| Mustard, prepared, yellow ........ 1 tsp or 1 packet | 3 | Tr | Tr | 0.2 | |
| Olives, canned Pickled, green ......................... 5 medium | 20 | 0.25 | Tr | 2 | 0.2 |
| Olives, canned Ripe, black .............................. 5 large | 25 | 0.25 | Tr | 2 | 0.7 |
| Pickles, cucumber whole medium.................... 1 pickle | 12 | Tr | Tr | 0.8 | |
| Fresh bread and butter pickles.......................... 3 slices | 18 | 0.25 | Tr | Tr | 0.4 |
| Pickle relish, sweet ................... 1 tbsp | 20 | 0.25 | Tr | Tr | 0.2 |
| Vinegar Cider ...................................... 1 tbsp | 2 | ||||
Want
a longer more inclusive calories in food list try going to one of the
other pages on this site such as:
https://www.ideal-weight-charts.com/caloriecounterchart.html
or
perhaps you want a copy of my book for $6.99 from Amazon or a
free copy:
