Calories: Food Vs. Exercise
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Counting Calories
& Burning Them

What is a calorie?

A calorie is the amount of heat needed to warm 1 gram of water 1 degree Celsius.

6 Ritz crackers, seemingly small, weighs 20 grams but contains 6 grams of sugar and fat. Those 6 grams of fat and sugar pack 100 calories worth of stored energy, which if unused will be stored as body fat.

To burn off the energy in those crackers you would need to: Go swimming for approx. 15 minutes; Go jogging for approx. 12 minutes; Sprint (run as fast as you can) for approx. 8 minutes.

Note that these are just approximate. The number of calories you burn depends upon the activity your are doing and the intensity level you are exercising at. Any activity that you perform can be done at a variety of intensity levels. If you exercise at a higher intensity level, you will be working harder, expending more energy and burning more calories than someone who is not working quite so hard.

Your bodyweight makes a difference also. The larger you are the more energy you need to use go faster. So a 240 lb. man will burn through calories approx. twice as fast than a 120 lb. man doing the same exercise at the same intensity level. (Much like a 2 tonne SUV uses a lot more gasoline compared to a 1 tonne car.)

It it estimated that 1 pound of fat is equal to 3500 calories. To lose that 1 pound the average person would need to walk for approx. 12.5 hours. Or they could go jogging every morning for one hour for a week.

So you can't lose weight quickly. It takes a lot of exercise to lose a single pound of fat. But if you eat sensibly and exercise regularly, over time it will happen.

The best time to lose weight and burn calories is in the morning, before breakfast. Your stomach is empty so any energy you use is coming from your fat reserves.

Type of ExerciseApprox. Calories/hour
Sleeping55
Standing100
Walking150
Housework, moderate160+
Golf, with trolley180
Golf, without trolley240
Gardening, planting250
Dancing, ballroom260
Walking, 3mph280
Table Tennis290
Tennis350+
Swimming400
Skating/blading420+
Dancing, aerobic420+
Aerobics450+
Bicycling, moderate450+
Jogging, 5 mph500
Swimming, active500+
Hiking500+
Step Aerobics550+
Rowing550+
Cycling, studio650
Squash650+
Skipping with rope650+
Weightlifting700+
Running, Sprinting700+

The ideal exercise to lose weight in the morning therefore is jogging, because you want an exercise you can do over a longer period (approx. an hour or an half-hour), that won't tire you out too much, but will allow you to still burn a lot of calories in a short period.

You could jog during other times of the day, such as afterwork or in the evening before going to bed, but then you risk getting cramps if you have eaten right before. A better choice would be to do some weightlifting or some aerobics shortly before your evening meal, and some abdominal exercises shortly before you go to sleep (sex is also highly recommended before sleep).

The other factor to this is diet. You need to control how many calories you are consuming in a day, and sadly this means you need to look at the labels regularly to determine just how many calories is in what you are eating.

You should be eating approx. 2000 calories per day. If you are an athlete you might be on a high protein diet and eating a lot more, but lets face it most of us aren't athletes and exercising 8 hours or more every day.

The amount of calories you need in a day depends largely on your height and how much exercise you get.

If you are short (about 5'2") you only need about 1200 to 1500 calories in a single day.

If you are about average height (5'6") you only need about 1500 to 1800 calories per day.

If you are tall (6' or over) you will need about 1800 to 2100 calories per day.

If you are muscular, athletic and very active (ie. you work as a construction worker) you may need more.

You will over time learn how to balance yourself so you have a good idea of how much food/energy you actually need in a day. If you want to lose weight by dieting we recommend cutting back on calories by one height category as we listed above (about 300 calories/day).

You could do a "crash diet" and cut back on 500 calories/day, but we do not recommend this. Crash diets tend to result in a yo-yo effect wherein you just end up gaining the weight back when you finish the diet. During a crash diet your body goes into "starvation mode" and starts storing all the energy it can, then when you quit the diet your body is still in starvation mode and stores all the energy when you start eating more in the post-diet period. If you are going to crash diet, we recommend doing a "post-diet diet" in which you are eating a little more, but you are giving your body time to adjust so it realizes you aren't starving and isn't going to yo-yo on you.

It is really important to eat the appropriate amount for your size in order to maintain your weight rather than be fluctuating between dress and belt sizes.

As mentioned above you will learn over time how to balance your diet and your exercise.

Ten Steps Towards Lower Calories

Step One: Drink More Water, Less Coffee/Soda.

Step Two: Pay Attention to Labels and actually read the nutritional information.

Step Three: Low Fat & Low Calories? Don't trust the snazzy logos. Fat free is not calorie free.

Step Four: Avoid Alcohol, High-Sugar Energy Drinks.

Step Five: Avoid processed foods with lots of added sugar/fat: Snacks, Fast Food and Junk Food.

Step Six: Go for real food, fruits, vegetables, lean meat and spices.

Step Seven: Cut back on how much bread, rice and high-carb food you eat.

Step Eight: Eat more high-fibre: Lettuce, Bran, Celery, etc.

Step Nine: Eat smaller portions.

Step Ten: Don't starve yourself. Just make healthier choices.

Note About Cardio Eguipment

Many cardio machines don't ask for your weight and tell you that you're burning X number of calories. The number displayed is for a person of average weight (usually 150 pounds). So, if the machine doesn't have you input your weight, don't believe the number of calories displayed.

A solution is to take your current weight and determine what percentage over or under the 150 average is and then multiply the number displayed by that percentage. So if you weigh 165 lbs. you are 10% over, so add 10% to the number of calories you are burning.

When in doubt, just try to do more.

Binge Eating

Imagine for a moment if you sat down and ate a lot in one sitting? Say 3 plates worth of Thanksgiving or Christmas Dinner?

It probably isn't as bad as you think because Thanksgiving/Christmas food is mostly vegetables, meat, etc. It might be 3000 calories or more, but at least you only do that twice per year.

But if you're eating 3000 calories or more every day (and you're not an athlete or doing heavy lifting constantly) then something is seriously wrong.

Sometimes is it fun to sit in front of the TV and eat a whole tub of ice cream, but how many calories is it? If I look in my freezer for the nutritional info for my Cookies and Cream Ice Cream (2 litres of it) it contains 2400 calories (150 calories per 1/2 cup). If I ate the whole thing and sat in front of the TV doing nothing I'd gain about two thirds of a pound.

Stop and do the math with some of your favourite foods that you like to binge on. You might surprise yourself with just how many calories you are packing away in a hurry.


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SORTED BY FAT GRAM CONTENT

Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram COFFEE, BREWED 6 FL OZ 0 0 0 0 0 0 2 TEA, BREWED 8 FL OZ 0 0 0 0 0 0 1 SALT 1 TSP 0 0 0 0 0 0 2132 VINEGAR, CIDER 1 TBSP 0 0 0 0 0 1 0 COFFEE, INSTANT, PREPARED 6 FL OZ 0 0 0 0 0 1 0 LETTUCE, BUTTERHEAD, RAW,LEAVE1 LEAF 0 0 0 0 0 0 1 COLA, DIET, ASPARTAME ONLY 12 FL OZ 0 0 0 0 0 0 23 COLA, DIET, SACCHARIN ONLY 12 FL OZ 0 0 0 0 0 0 75 CLUB SODA 12 FL OZ 0 0 0 0 0 0 78 COLA, DIET, ASPRTAME + SACCHRN12 FL OZ 0 0 0 0 0 0 32 TEA, INSTANT,PREPRD,UNSWEETEND8 FL OZ 0 0 0 0 0 1 1 PARSLEY, FREEZE-DRIED 1 TBSP 0 0 0 0 0 0 2 RADISHES, RAW 4 RADISH 5 0 0 0 0 1 4 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CINNAMON 1 TSP 5 0 0 0 0 2 1 LETTUCE, CRISPHEAD, RAW,PIECES1 CUP 5 1 0 0 0 1 5 PAPRIKA 1 TSP 5 0 0 0 0 1 1 CELERY, PASCAL TYPE, RAW,STALK1 STALK 5 0 0 0 0 1 35 PICKLES, CUCUMBER, DILL 1 PICKLE 5 0 0 0 0 1 928 BAKING POWDER, LOW SODIUM 1 TSP 5 0 0 0 0 1 0 PARSLEY, RAW 10 SPRIG 5 0 0 0 0 1 4 BAKING POWDER,SAS, CA PO4 1 TSP 5 0 0 0 0 1 329 OREGANO 1 TSP 5 0 0 0 0 1 0 MUSTARD, PREPARED, YELLOW 1 TSP 5 0 0 0 0 0 63 BAKING POWDER,SAS,CAPO4+CASO4 1 TSP 5 0 0 0 0 1 290 PEPPER, BLACK 1 TSP 5 0 0 0 0 1 1 LEMON JUICE, CANNED 1 TBSP 5 0 0 0 0 1 3 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CURRY POWDER 1 TSP 5 0 0 0 0 1 1 BAKING POWDER, STRGHT PHOSPHAT1 TSP 5 0 0 0 0 1 312 CUCUMBER, W/ PEEL 6 SLICES 5 0 0 0 0 1 1 ITALIAN SALAD DRESSING,LOCALOR1 TBSP 5 0 0 0 0 2 136 ONION POWDER 1 TSP 5 0 0 0 0 2 1 SPINACH, RAW 1 CUP 10 2 0 0 0 2 43 BROCCOLI, FRZN, COOKED, DRANED1 PIECE 10 1 0 0 0 2 7 ALFALFA SEEDS, SPROUTED, RAW 1 CUP 10 1 0 0 0 1 2 BARBECUE SAUCE 1 TBSP 10 0 0 0 0 2 130 ENDIVE, CURLY, RAW 1 CUP 10 1 0 0 0 2 11 CABBAGE, CHINESE,PE-TSAI, RAW 1 CUP 10 1 0 0 0 2 7 PICKLES, CUCUMBER, FRESH PACK 2 SLICES 10 0 0 0 0 3 101 ASPARAGUS,CANNED,SPEARS,W/SALT4 SPEARS 10 1 0 0 0 2 278 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram ONIONS, SPRING, RAW 6 ONION 10 1 0 0 0 2 1 CHILI POWDER 1 TSP 10 0 0 0.1 0 1 26 GARLIC POWDER 1 TSP 10 0 0 0 0 2 1 LETTUCE, LOOSELEAF 1 CUP 10 1 0 0 0 2 5 SEAWEED, KELP, RAW 1 OZ 10 0 0 0.1 0 3 66 IMITATN WHIPD TOPING,PWDRD,PRP1 TBSP 10 0 0 0.4 0 1 3 PRETZELS, STICK 10 PRETZ 10 0 0 0 0 2 48 SOY SAUCE 1 TBSP 10 2 0 0 0 2 1029 ASPARAGUS,CANNED,SPEARS,NOSALT4 SPEARS 10 1 0 0 0 2 3 CABBAGE, COMMON, RAW 1 CUP 15 1 0 0 0 4 13 PEPPERS, SWEET, COOKED, GREEN 1 PEPPER 15 0 0 0 0 3 1 PEPPERS, SWEET, COOKED, RED 1 PEPPER 15 0 0 0 0 3 1 PLUMS, RAW, 1-1/2-IN DIAM 1 PLUM 15 0 0 0 0 4 0 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram ASPARAGUS, CKD FRM RAW,DR,SPER4 SPEARS 15 2 0 0 0 3 2 ASPARAGUS, CKD FRM FRZ,DR,SPER4 SPEARS 15 2 0 0.1 0 3 2 EGGS, RAW, WHITE 1 WHITE 15 4 0 0 0 0 55 CATSUP 1 TBSP 15 0 0 0 0 4 156 LEMONS, RAW 1 LEMON 15 1 0 0 0 5 1 PICKLES, CUCUMBER, SWT GHERKIN1 PICKLE 20 0 0 0 0 5 107 LETTUCE, CRISPHEAD, RAW,WEDGE 1 WEDGE 20 1 0 0 0 3 12 MUSTARD GREENS, COOKED, DRANED1 CUP 20 3 0 0 0 3 22 LETTUCE, BUTTERHEAD, RAW,HEAD 1 HEAD 20 2 0 0 0 4 8 ONION SOUP, DEHYDRTD, UNPRPRED1 PKT 20 1 0 0.1 0 4 627 PEPPERS, HOT CHILI, RAW, RED 1 PEPPER 20 1 0 0 0 4 3 MUSHROOMS, RAW 1 CUP 20 1 0 0 0 3 3 PEPPERS, HOT CHILI, RAW, GREEN1 PEPPER 20 1 0 0 0 4 3 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram PEPPERS, SWEET, RAW, RED 1 PEPPER 20 1 0 0 0 4 2 ONION SOUP, DEHYDRATD, PREPRED1 PKT 20 1 0 0.1 0 4 635 PEPPERS, SWEET, RAW, GREEN 1 PEPPER 20 1 0 0 0 4 2 CELERY, PASCAL TYPE, RAW,PIECE1 CUP 20 1 0 0 0 4 106 MELBA TOAST, PLAIN 1 PIECE 20 1 0 0.1 0 4 44 RELISH, SWEET 1 TBSP 20 0 0 0 0 5 107 CABBAGE, CHINESE, PAK-CHOI,CKD1 CUP 20 3 0 0 0 3 58 YEAST, BAKERS, DRY, ACTIVE 1 PKG 20 3 0 0 0 3 4 CABBAGE, SAVOY, RAW 1 CUP 20 1 0 0 0 4 20 CABBAGE, RED, RAW 1 CUP 20 1 0 0 0 4 8 COLLARDS, COOKED FROM RAW 1 CUP 25 2 0 0.1 0 5 36 SNAP BEAN,CNND,DRND,GRN,NOSALT1 CUP 25 2 0 0 0 6 3 GELATIN, DRY 1 ENVELP 25 6 0 0 0 0 6 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram OKRA PODS, COOKED 8 PODS 25 2 0 0 0 6 4 EGGPLANT, COOKED, STEAMED 1 CUP 25 1 0 0 0 6 3 SUGAR, WHITE, GRANULATED 1 PKT 25 0 0 0 0 6 0 CAULIFLOWER, RAW 1 CUP 25 2 0 0 0 5 15 SNAP BEAN,CNND,DRND,YLLW, SALT1 CUP 25 2 0 0 0 6 339 TOMATOES, RAW 1 TOMATO 25 1 0 0 0 5 10 SNAP BEAN,CNND,DRND,YLLW,NOSAL1 CUP 25 2 0 0 0 6 3 YEAST, BREWERS, DRY 1 TBSP 25 3 0 0 0 3 10 SNAP BEAN,CNND,DRND,GREEN,SALT1 CUP 25 2 0 0 0 6 339 BEAN SPROUTS, MUNG, COOKD,DRAN1 CUP 25 3 0 0 0 5 12 BEAN SPROUTS, MUNG, RAW 1 CUP 30 3 0 0 0 6 6 POPCORN, AIR-POPPED, UNSALTED 1 CUP 30 1 0 0 0 6 0 CAULIFLOWER, COOKED FROM RAW 1 CUP 30 2 0 0 0 6 8 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CABBAGE, COMMON, COOKED, DRNED1 CUP 30 1 0 0 0 7 29 CARROTS, RAW, WHOLE 1 CARROT 30 1 0 0 0 7 25 BEETS, COOKED, DRAINED, WHOLE 2 BEETS 30 1 0 0 0 7 49 TURNIP GREENS, COOKED FROM RAW1 CUP 30 2 0 0.1 0 6 42 TURNIPS, COOKED, DICED 1 CUP 30 1 0 0 0 8 78 PINEAPPLE, CANNED, JUICE PACK 1 SLICE 35 0 0 0 0 9 1 PEACHES, CANNED, JUICE PACK 1 HALF 35 0 0 0 0 9 3 GRAPES, EUROPEAN, RAW, THOMPSN10 GRAPE 35 0 0 0.1 0 9 1 CARROTS, CANNED, DRN, W/ SALT 1 CUP 35 1 0 0.1 0 8 352 CARROTS, CANNED,DRND, W/O SALT1 CUP 35 1 0 0.1 0 8 61 CAULIFLOWER, COOKED FROM FROZN1 CUP 35 3 0 0.1 0 7 32 SNAP BEAN,FRZ,CKD,DRND,GREEN 1 CUP 35 2 0 0 0 8 18 PLUMS, RAW, 2-1/8-IN DIAM 1 PLUM 35 1 0 0 0 9 0 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram MUSHROOMS, CANNED, DRND,W/SALT1 CUP 35 3 0 0.1 0 8 663 PEACHES, RAW 1 PEACH 35 1 0 0 0 10 0 SWEETPOTATOES, CNNED, VAC PACK1 PIECE 35 1 0 0 0 8 21 TANGERINES, RAW 1 TANGRN 35 1 0 0 0 9 1 SNAP BEAN,FRZ,CKD,DRND,YELLOW 1 CUP 35 2 0 0 0 8 18 GRAPEFRUIT, RAW, PINK 1/2 FRUT 40 1 0 0 0 10 0 TOMATO JUICE, CANNED W/O SALT 1 CUP 40 2 0 0 0 10 24 JELLIES 1 PKT 40 0 0 0 0 10 4 APRICOTS, CANNED, JUICE PACK 3 HALVES 40 1 0 0 0 10 3 GRAPES, EUROPEAN, RAW, TOKAY 10 GRAPE 40 0 0 0.1 0 10 1 JAMS AND PRESERVES 1 PKT 40 0 0 0 0 10 2 BEET GREENS, COOKED, DRAINED 1 CUP 40 4 0 0 0 8 347 GRAPEFRUIT, RAW, WHITE 1/2 FRUT 40 1 0 0 0 10 0 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram ONIONS, RAW, SLICED 1 CUP 40 1 0 0.1 0 8 2 SPINACH, COOKED FROM RAW, DRND1 CUP 40 5 0 0.1 0 7 126 RAISINS 1 PACKET 40 0 0 0 0 11 2 PEARS, CANNED, JUICE PACK 1 HALF 40 0 0 0 0 10 3 TOMATO JUICE, CANNED WITH SALT1 CUP 40 2 0 0 0 10 881 SNAP BEAN,RAW,CKD,DRND,YELLOW 1 CUP 45 2 0 0.1 0 10 4 SAUERKRAUT, CANNED 1 CUP 45 2 0 0.1 0 10 1560 HONEYDEW MELON, RAW 1/10 MEL 45 1 0 0 0 12 13 PINEAPPLE, CANNED, HEAVY SYRUP1 SLICE 45 0 0 0 0 12 1 CARROTS, RAW, GRATED 1 CUP 45 1 0 0 0 11 39 KIWIFRUIT, RAW 1 KIWI 45 1 0 0 0 11 4 SUGAR, WHITE, GRANULATED 1 TBSP 45 0 0 0 0 12 0 VEGETABLE JUICE COCKTAIL, CNND1 CUP 45 2 0 0 0 11 883 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram BROCCOLI, RAW, COOKED, DRAINED1 CUP 45 5 0 0.1 0 9 17 SNAP BEAN,RAW,CKD,DRND,GREEN 1 CUP 45 2 0 0.1 0 10 4 KOHLRABI, COOKED, DRAINED 1 CUP 50 3 0 0 0 11 35 BROCCOLI, FRZN, COOKED, DRANED1 CUP 50 6 0 0 0 10 44 PUMPKIN, COOKED FROM RAW 1 CUP 50 2 0 0.1 0 12 2 JELLIES 1 TBSP 50 0 0 0 0 13 5 APRICOTS, RAW 3 APRCOT 50 1 0 0 0 12 1 BEETS, COOKED, DRAINED, DICED 1 CUP 55 2 0 0 0 11 83 CARROTS, COOKED FROM FROZEN 1 CUP 55 2 0 0 0 12 86 ARTICHOKES, GLOBE, COOKED, DRN1 ARTCHK 55 3 0 0 0 12 79 JAMS AND PRESERVES 1 TBSP 55 0 0 0 0 14 2 BEETS, CANNED, DRAINED,W/ SALT1 CUP 55 2 0 0 0 12 466 ONIONS, RAW, CHOPPED 1 CUP 55 2 0 0.1 0 12 3 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram PLUMS, CANNED, JUICE PACK 3 PLUMS 55 0 0 0 0 14 1 BEETS, CANNED, DRAINED,NO SALT1 CUP 55 2 0 0 0 12 78 SPINACH, COOKED FR FRZEN, DRND1 CUP 55 6 0 0.1 0 10 163 PEACHES, CANNED, HEAVY SYRUP 1 HALF 60 0 0 0 0 16 5 PEARS, CANNED, HEAVY SYRUP 1 HALF 60 0 0 0 0 15 4 ONIONS, RAW, COOKED, DRAINED 1 CUP 60 2 0 0.1 0 13 17 ORANGES, RAW 1 ORANGE 60 1 0 0 0 15 0 CORN, COOKED FRM FROZN, WHITE 1 EAR 60 2 0 0.1 0 14 3 CORN, COOKED FRM FROZN, YELLOW1 EAR 60 2 0 0.1 0 14 3 LEMON JUICE, RAW 1 CUP 60 1 0 0 0 21 2 APPLES, RAW, PEELED, SLICED 1 CUP 65 0 0 0.1 0 16 0 PAPAYAS, RAW 1 CUP 65 1 0 0.1 0 17 9 HONEY 1 TBSP 65 0 0 0 0 17 1 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram PEAS, EDIBLE POD, COOKED,DRNED1 CUP 65 5 0 0.1 0 11 6 LIME JUICE, RAW 1 CUP 65 1 0 0 0 22 2 APRICOT, CANNED, HEAVY SYRUP 3 HALVES 70 0 0 0 0 18 3 WATER CHESTNUTS, CANNED 1 CUP 70 1 0 0 0 17 11 POPSICLE 1 POPCLE 70 0 0 0 0 18 11 GELATIN DESSERT, PREPARED 1/2 CUP 70 2 0 0 0 17 55 CARROTS, COOKED FROM RAW 1 CUP 70 2 0 0.1 0 16 103 WINE, TABLE, RED 3.5 F OZ 75 0 0 0 0 3 5 LIMEADE,CONCEN,FROZEN,DILUTED 6 FL OZ 75 0 0 0 0 20 0 PEACHES, RAW, SLICED 1 CUP 75 1 0 0 0 19 0 VEGETABLES, MIXED, CANNED 1 CUP 75 4 0 0.1 0 15 243 TOMATO SAUCE, CANNED WITH SALT1 CUP 75 3 0 0.1 0 18 1482 WINE, TABLE, WHITE 3.5 F OZ 80 0 0 0 0 3 5 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram LEMONADE,CONCEN,FRZEN,DILUTED 6 FL OZ 80 0 0 0 0 21 1 APPLES, RAW, UNPEELED,3 PER LB1 APPLE 80 0 0 0.1 0 21 0 CORN GRITS, COOKED, INSTANT 1 PKT 80 2 0 0 0 18 343 ORANGES, RAW, SECTIONS 1 CUP 85 2 0 0 0 21 0 TEA,INSTANT,PREPARD,SWEETENED 8 FL OZ 85 0 0 0 0 22 0 MOLASSES, CANE, BLACKSTRAP 2 TBSP 85 0 0 0 0 22 38 MILK, SKIM, NO ADDED MILKSOLID1 CUP 85 8 0 0.3 4 12 126 FRUIT PUNCH DRINK, CANNED 6 FL OZ 85 0 0 0 0 22 15 SYRUP, CHOCOLATE FLAVORED THIN2 TBSP 85 1 0 0.2 0 22 36 ITALIAN BREAD 1 SLICE 85 3 0 0 0 17 176 CHERRIES, SOUR,RED,CANND,WATER1 CUP 90 2 0 0.1 0 22 17 PINEAPPLE-GRAPEFRUIT JUICEDRNK6 FL OZ 90 0 0 0 0 23 24 40% BRAN FLAKES, POST 1 OZ 90 3 0 0.1 0 22 260 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram MARSHMALLOWS 1 OZ 90 1 0 0 0 23 25 BEER, LIGHT 12 FL OZ 95 1 0 0 0 5 11 GRAPEFRUIT JUICE, CANNED,UNSWT1 CUP 95 1 0 0 0 22 2 GRAPEFRUIT JUICE, RAW 1 CUP 95 1 0 0 0 23 2 CHICKEN CHOW MEIN, CANNED 1 CUP 95 7 0 0.1 8 18 725 GIN,RUM,VODKA,WHISKY 80-PROOF 1.5 F OZ 95 0 0 0 0 0 0 GUM DROPS 1 OZ 100 0 0 0 0 25 10 WHEATIES CEREAL 1 OZ 100 3 0 0.1 0 23 354 GRAPEFRT JCE,FRZN,DLTD,UNSWTEN1 CUP 100 1 0 0 0 24 2 GRAPE-NUTS CEREAL 1 OZ 100 3 0 0 0 23 197 GRAPE DRINK, CANNED 6 FL OZ 100 0 0 0 0 26 11 CREAM OF WHEAT,CKD,MIX N EAT 1 PKT 100 3 0 0 0 21 241 SUPER SUGAR CRISP CEREAL 1 OZ 105 2 0 0 0 26 25 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram VEGETABLES, MIXED, CKED FR FRZ1 CUP 105 5 0 0.1 0 24 64 TOMATO PUREE, CANNED WITH SALT1 CUP 105 4 0 0 0 25 998 GIN,RUM,VODKA,WHISKY 86-PROOF 1.5 F OZ 105 0 0 0 0 0 0 FONDANT, UNCOATED 1 OZ 105 0 0 0 0 27 57 TOMATO PUREE, CANNED W/O SALT 1 CUP 105 4 0 0 0 25 50 JELLY BEANS 1 OZ 105 0 0 0 0 26 7 APPLESAUCE, CANNED,UNSWEETENED1 CUP 105 0 0 0 0 28 5 ORANGE JUICE, CANNED 1 CUP 105 1 0 0 0 25 5 ORANGE + GRAPEFRUIT JUCE,CANND1 CUP 105 1 0 0 0 25 7 RICE KRISPIES CEREAL 1 OZ 110 2 0 0 0 25 340 HARD CANDY 1 OZ 110 0 0 0 0 28 7 PRODUCT 19 CEREAL 1 OZ 110 3 0 0 0 24 325 CORN FLAKES, KELLOGG'S 1 OZ 110 2 0 0 0 24 351 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram ORANGE JUICE,FRZN,CNCN,DILUTED1 CUP 110 2 0 0 0 27 2 SUGAR FROSTED FLAKES, KELLOGG 1 OZ 110 1 0 0 0 26 230 CORN FLAKES, TOASTIES 1 OZ 110 2 0 0 0 24 297 PEACHES, CANNED, JUICE PACK 1 CUP 110 2 0 0 0 29 10 TRIX CEREAL 1 OZ 110 2 0 0.2 0 25 181 GIN,RUM,VODKA,WHISKY 90-PROOF 1.5 F OZ 110 0 0 0 0 0 0 SPECIAL K CEREAL 1 OZ 110 6 0 0 0 21 265 ORANGE JUICE, RAW 1 CUP 110 2 0 0.1 0 26 2 PRUNES, DRIED 5 LARGE 115 1 0 0 0 31 2 POTATOES, BOILED, PEELED BEFOR1 POTATO 115 2 0 0 0 27 7 SWEETPOTATOES, BAKED, PEELED 1 POTATO 115 2 0 0 0 28 11 GRAPEFRUIT JUICE, CANNED,SWTND1 CUP 115 1 0 0 0 28 5 FRUIT COCKTAIL,CNND,JUICE PACK1 CUP 115 1 0 0 0 29 10 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram JERUSALEM-ARTICHOKE, RAW 1 CUP 115 3 0 0 0 26 6 MACARONI, COOKED, TENDER,COLD 1 CUP 115 4 0 0.1 0 24 1 APPLE JUICE, CANNED 1 CUP 115 0 0 0 0 29 7 PLUMS, CANNED, HEAVY SYRUP 3 PLUMS 120 0 0 0 0 31 25 MALT-O-MEAL, W/O SALT 1 CUP 120 4 0 0 0 26 2 APRICOTS, CANNED, JUICE PACK 1 CUP 120 2 0 0 0 31 10 CORNMEAL,DEGERMED,ENRCHED,COOK1 CUP 120 3 0 0 0 26 0 POTATOES, BOILED, PEELED AFTER1 POTATO 120 3 0 0 0 27 5 MALT-O-MEAL, WITH SALT 1 CUP 120 4 0 0 0 26 324 TABLE SYRUP (CORN AND MAPLE) 2 TBSP 122 0 0 0 0 32 19 TANGERINE JUICE, CANNED,SWTNED1 CUP 125 1 0 0 0 30 2 GINGER ALE 12 FL OZ 125 0 0 0 0 32 29 PARSNIPS, COOKED, DRAINED 1 CUP 125 2 0 0.1 0 30 16 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram PEAS,GRN, FROZEN COOKED,DRANED1 CUP 125 8 0 0.1 0 23 139 GRAPEJCE,FRZN,DILUTD,SWTND,W/C1 CUP 125 0 0 0.1 0 32 5 ANGELFOOD CAKE, FROM MIX 1 PIECE 125 3 0 0 0 29 269 YOGURT, W/ NONFAT MILK 8 OZ 125 13 0 0.3 4 17 174 PEARS, CANNED, JUICE PACK 1 CUP 125 1 0 0 0 32 10 CORN, COOKED FRM FROZN, WHITE 1 CUP 135 5 0 0 0 34 8 CORN, COOKED FRM FROZN, YELLOW1 CUP 135 5 0 0 0 34 8 CRM WHEAT,CKD,REG,INST,NO SALT1 CUP 140 4 0 0.1 0 29 5 PINEAPPLE JUICE, CANNED,UNSWTN1 CUP 140 1 0 0 0 34 3 APRICOT NECTAR, NO ADDED VIT C1 CUP 140 1 0 0 0 36 8 CRM WHEAT,CKD, QUICK, NO SALT 1 CUP 140 4 0 0.1 0 29 142 CRM WHEAT,CKD,REG,INST,W/SALT 1 CUP 140 4 0 0.1 0 29 390 CRM WHEAT,CKD,QUICK, W/ SALT 1 CUP 140 4 0 0.1 0 29 390 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram WINE, DESSERT 3.5 F OZ 140 0 0 0 0 8 9 CORN GRITS,CKD,REG,WHTE,NOSALT1 CUP 145 3 0 0 0 31 0 POTATOES, BAKED FLESH ONLY 1 POTATO 145 3 0 0 0 34 8 CRANBERRY JUICE COCKTAL W/VITC1 CUP 145 0 0 0 0 38 10 CORN GRITS,CKD,REG,WHTE,W/SALT1 CUP 145 3 0 0 0 31 540 CORN GRITS,CKD,REG,YLLW,W/SALT1 CUP 145 3 0 0 0 31 540 PLUMS, CANNED, JUICE PACK 1 CUP 145 1 0 0 0 38 3 CORN GRITS,CKD,REG,YLLW,NOSALT1 CUP 145 3 0 0 0 31 0 GRAPEFRUIT, CANNED, SYRUP PACK1 CUP 150 1 0 0 0 39 5 PINEAPPLE, CANNED, JUICE PACK 1 CUP 150 1 0 0 0 39 3 BEER, REGULAR 12 FL OZ 150 1 0 0 0 13 18 APPLES, DRIED, SULFURED 10 RINGS 155 1 0 0 0 42 56 TANGERINES, CANNED, LIGHT SYRP1 CUP 155 1 0 0 0 41 15 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram GRAPE JUICE, CANNED 1 CUP 155 1 0 0.1 0 38 8 LEMON-LIME SODA 12 FL OZ 155 0 0 0 0 39 33 PEPPER-TYPE SODA 12 FL OZ 160 0 0 0 0 41 37 SWEETPOTATOES, BOILED W/O PEEL1 POTATO 160 2 0 0.1 0 37 20 COLA, REGULAR 12 FL OZ 160 0 0 0 0 41 18 ROOT BEER 12 FL OZ 165 0 0 0 0 42 48 ORANGE SODA 12 FL OZ 180 0 0 0 0 46 52 GRAPE SODA 12 FL OZ 180 0 0 0 0 46 48 RICE, WHITE, INSTANT, COOKED 1 CUP 180 4 0 0.1 0 40 0 PRUNE JUICE, CANNED 1 CUP 180 2 0 0 0 45 10 PLANTAINS, COOKED 1 CUP 180 1 0 0.1 0 48 8 BLUEBERRIES, FROZEN, SWEETENED1 CUP 185 1 0 0 0 50 2 FRUIT COCKTAIL,CNND,HEAVYSYRUP1 CUP 185 1 0 0 0 48 15 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram RICE, WHITE, PARBOILED, COOKED1 CUP 185 4 0 0 0 41 0 PEARS, CANNED, HEAVY SYRUP 1 CUP 190 1 0 0 0 49 13 PEACHES, CANNED, HEAVY SYRUP 1 CUP 190 1 0 0 0 51 15 APPLESAUCE, CANNED, SWEETENED 1 CUP 195 0 0 0.1 0 51 8 PINEAPPLE, CANNED, HEAVY SYRUP1 CUP 200 1 0 0 0 52 3 APRICOTS, DRIED, COOKED,UNSWTN1 CUP 210 3 0 0 0 55 8 APRICOT, CANNED, HEAVY SYRUP 1 CUP 215 1 0 0 0 55 10 POTATOES, BAKED WITH SKIN 1 POTATO 220 5 0 0.1 0 51 16 PRUNES, DRIED, COOKED,UNSWTNED1 CUP 225 2 0 0 0 60 4 RICE, WHITE, COOKED 1 CUP 225 4 0 0.1 0 50 0 BLUEBERRIES, FROZEN, SWEETENED10 OZ 230 1 0 0 0 62 3 DATES 10 DATES 230 2 0 0.1 0 61 2 PLUMS, CANNED, HEAVY SYRUP 1 CUP 230 1 0 0 0 60 49 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram PEACHES, FROZEN,SWETNED,W/VITC1 CUP 235 2 0 0 0 60 15 NONFAT DRY MILK, INSTANTIZED 1 CUP 245 24 0 0.3 12 35 373 STRAWBERRIES, FROZEN, SWEETEND1 CUP 245 1 0 0 0 66 8 RASPBERRIES, FROZEN, SWEETENED1 CUP 255 2 0 0 0 65 3 CAROB FLOUR 1 CUP 255 6 0 0 0 126 24 PEACHES, FROZEN,SWETNED,W/VITC10 OZ 265 2 0 0 0 68 17 STRAWBERRIES, FROZEN, SWEETEND10 OZ 275 2 0 0 0 74 9 RHUBARB, COOKED, ADDED SUGAR 1 CUP 280 1 0 0 0 75 2 RASPBERRIES, FROZEN, SWEETENED10 OZ 295 2 0 0 0 74 3 ORANGE JUICE,FROZEN CONCENTRTE6 FL OZ 340 5 0 0.1 0 81 6 SUGAR, POWDERED, SIFTED 1 CUP 385 0 0 0 0 100 2 LIMEADE,CONCENTRATE,FRZN,UNDIL6 FL OZ 410 0 0 0 0 108 0 CRANBERRY SAUCE, CANNED,SWTND 1 CUP 420 1 0 0 0 108 80 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram LEMONADE,CONCENTRATE,FRZ,UNDIL6 FL OZ 425 0 0 0 0 112 4 SUGAR, WHITE, GRANULATED 1 CUP 770 0 0 0 0 199 5 SUGAR, BROWN, PRESSED DOWN 1 CUP 820 0 0 0 0 212 97 HONEY 1 CUP 1030 1 0 0 0 279 17 IMITATN WHIPD TOPING,PRESSRZD 1 TBSP 10 0 1 0.8 0 1 2 WHIPPED TOPPING, PRESSURIZED 1 TBSP 10 0 1 0.4 2 0 4 IMITATION CREAMERS, POWDERED 1 TSP 10 0 1 0.7 0 1 4 CELERY SEED 1 TSP 10 0 1 0 0 1 3 BOUILLON, DEHYDRTD, UNPREPARED1 PKT 15 1 1 0.3 1 1 1019 IMITATION WHIPPED TOPPING,FRZN1 TBSP 15 0 1 0.9 0 1 1 SNACK TYPE CRACKERS 1 CRACKR 15 0 1 0.2 0 2 30 BEEF BROTH, BOULLN, CONSM,CNND1 CUP 15 3 1 0.3 0 0 782 IMITATION CREAMERS, LIQUID FRZ1 TBSP 20 0 1 1.4 0 2 12 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram BAMBOO SHOOTS, CANNED, DRAINED1 CUP 25 2 1 0.1 0 4 9 CHICKEN LIVER, COOKED 1 LIVER 30 5 1 0.4 126 0 10 SQUASH, SUMMER, COOKED, DRAIND1 CUP 35 2 1 0.1 0 8 2 DANDELION GREENS, COOKED, DRND1 CUP 35 2 1 0.1 0 7 46 WHEAT, THIN CRACKERS 4 CRACKR 35 1 1 0.5 0 5 69 CHICKEN NOODLE SOUP,DEHYD,PRPD1 PKT 40 2 1 0.2 2 6 957 TOMATO VEG SOUP, DEHYD,PREPRED1 PKT 40 1 1 0.3 0 8 856 KALE, COOKED FROM FROZEN 1 CUP 40 4 1 0.1 0 7 20 BROCCOLI, RAW 1 SPEAR 40 4 1 0.1 0 8 41 MUSHROOMS, COOKED, DRAINED 1 CUP 40 3 1 0.1 0 8 3 KALE, COOKED FROM RAW 1 CUP 40 2 1 0.1 0 7 30 STRAWBERRIES, RAW 1 CUP 45 1 1 0 0 10 1 ASPARAGUS, CKD FRM RAW, DR,CUT1 CUP 45 5 1 0.1 0 8 7 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram TURKEY LOAF, BREAST MEAT W/O C2 SLICES 45 10 1 0.2 17 0 608 TURKEY LOAF, BREAST MEAT, W/ C2 SLICES 45 10 1 0.2 17 0 608 CHERRIES, SWEET, RAW 10 CHERY 50 1 1 0.1 0 11 0 SALTINES 4 CRACKR 50 1 1 0.5 4 9 165 LIME JUICE,CANNED 1 CUP 50 1 1 0.1 0 16 39 TOMATOES, CANNED, S+L, W/ SALT1 CUP 50 2 1 0.1 0 10 391 ASPARAGUS, CKD FRM FRZ,DRN,CUT1 CUP 50 5 1 0.2 0 9 7 SPINACH, CANNED, DRND,W/ SALT 1 CUP 50 6 1 0.2 0 7 683 TOMATOES, CANNED, S+L,W/O SALT1 CUP 50 2 1 0.1 0 10 31 BROCCOLI, RAW, COOKED, DRAINED1 SPEAR 50 5 1 0.1 0 10 20 TURNIP GREENS, CKED FRM FROZEN1 CUP 50 5 1 0.2 0 8 25 WATERMELON, RAW, DICED 1 CUP 50 1 1 0.1 0 11 3 SPINACH, CANNED, DRND,W/O SALT1 CUP 50 6 1 0.2 0 7 58 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram LEMON JUICE, CANNED 1 CUP 50 1 1 0.1 0 16 51 RYE WAFERS, WHOLE-GRAIN 2 WAFERS 55 1 1 0.3 0 10 115 WHITE BREAD, SLICE 22 PER LOAF1 SLICE 55 2 1 0.2 0 10 101 LEMON JUICE,FRZN,SINGLE-STRNGH6 FL OZ 55 1 1 0.1 0 16 2 WHITE BREAD, TOASTED 22 PER 1 SLICE 55 2 1 0.2 0 10 101 GRAHAM CRACKER, PLAIN 2 CRACKR 60 1 1 0.4 0 11 86 BRUSSELS SPROUTS, RAW, COOKED 1 CUP 60 4 1 0.2 0 13 33 COLLARDS, COOKED FROM FROZEN 1 CUP 60 5 1 0.1 0 12 85 RASPBERRIES, RAW 1 CUP 60 1 1 0 0 14 0 WHITE BREAD, SLICE 18 PER LOAF1 SLICE 65 2 1 0.3 0 12 129 RAISIN BREAD 1 SLICE 65 2 1 0.2 0 13 92 MIXED GRAIN BREAD, TOASTED 1 SLICE 65 2 1 0.2 0 12 106 CRACKED-WHEAT BREAD, TOASTED 1 SLICE 65 2 1 0.2 0 12 106 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram RAISIN BREAD, TOASTED 1 SLICE 65 2 1 0.2 0 13 92 TORTILLAS, CORN 1 TORTLA 65 2 1 0.1 0 13 1 OATMEAL BREAD, TOASTED 1 SLICE 65 2 1 0.2 0 12 124 PRETZELS, TWISTED, DUTCH 1 PRETZ 65 2 1 0.1 0 13 258 CRACKED-WHEAT BREAD 1 SLICE 65 2 1 0.2 0 12 106 WHEAT BREAD 1 SLICE 65 2 1 0.2 0 12 138 WHITE BREAD, TOASTED 18 PER 1 SLICE 65 2 1 0.3 0 12 129 NECTARINES, RAW 1 NECTRN 65 1 1 0.1 0 16 0 WHEAT BREAD, TOASTED 1 SLICE 65 3 1 0.2 0 12 138 RYE BREAD, LIGHT 1 SLICE 65 2 1 0.2 0 12 175 CLAMS, RAW 3 OZ 65 11 1 0.3 43 2 102 OATMEAL BREAD 1 SLICE 65 2 1 0.2 0 12 124 RYE BREAD, LIGHT, TOASTED 1 SLICE 65 2 1 0.2 0 12 175 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram MIXED GRAIN BREAD 1 SLICE 65 2 1 0.2 0 12 106 BRUSSELS SPROUTS, FRZN, COOKED1 CUP 65 6 1 0.1 0 13 36 LETTUCE, CRISPHEAD, RAW, HEAD 1 HEAD 70 5 1 0.1 0 11 49 WHOLE-WHEAT BREAD 1 SLICE 70 3 1 0.4 0 13 180 WHOLE-WHEAT BREAD, TOASTED 1 SLICE 70 3 1 0.4 0 13 180 ALL-BRAN CEREAL 1 OZ 70 4 1 0.1 0 21 320 VIENNA BREAD 1 SLICE 70 2 1 0.2 0 13 145 COCA PWDR W/O NONFAT DRY MILK 3/4 OZ 75 1 1 0.3 0 19 56 PINEAPPLE, RAW, DICED 1 CUP 75 1 1 0 0 19 2 BLACKBERRIES, RAW 1 CUP 75 1 1 0.2 0 18 0 PUMPERNICKEL BREAD, TOASTED 1 SLICE 80 3 1 0.2 0 16 177 BLUEBERRIES, RAW 1 CUP 80 1 1 0 0 20 9 PUMPERNICKEL BREAD 1 SLICE 80 3 1 0.2 0 16 177 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram WHITE BREAD CUBES 1 CUP 80 2 1 0.4 0 15 154 FLOUNDER OR SOLE, BAKED,W/OFAT3 OZ 80 17 1 0.3 59 0 101 SQUASH, WINTER, BAKED 1 CUP 80 2 1 0.3 0 18 2 CORN, COOKED FROM RAW, WHITE 1 EAR 85 3 1 0.2 0 19 13 MALTED MILK, CHOCOLATE, POWDER3/4 OZ 85 1 1 0.5 1 18 49 CORN, COOKED FROM RAW, YELLOW 1 EAR 85 3 1 0.2 0 19 13 RAISIN BRAN, POST 1 OZ 85 3 1 0.1 0 21 185 PUMPKIN, CANNED 1 CUP 85 3 1 0.4 0 20 12 PEARS, RAW, BOSC 1 PEAR 85 1 1 0 0 21 0 40% BRAN FLAKES, KELLOGG'S 1 OZ 90 4 1 0.1 0 22 264 MILK, SKIM, ADDED MILK SOLIDS 1 CUP 90 9 1 0.4 5 12 130 RAISIN BRAN, KELLOGG'S 1 OZ 90 3 1 0.1 0 21 207 BOSTON BROWN BREAD,W/YLLWCRNML1 SLICE 95 2 1 0.3 3 21 113 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CANTALOUP, RAW 1/2 MELN 95 2 1 0.1 0 22 24 BOSTON BROWN BREAD,W/WHTECRNM 1 SLICE 95 2 1 0.3 3 21 113 SHRIMP, CANNED, DRAINED 3 OZ 100 21 1 0.2 128 1 1955 FRENCH BREAD 1 SLICE 100 3 1 0.3 0 18 203 COCOA PWDR W/ NOFAT DRMLK,PRPD1 SERVNG 100 3 1 0.6 1 22 139 TOTAL CEREAL 1 OZ 100 3 1 0.1 0 22 352 COCOA PWDR WITH NONFAT DRYMILK1 OZ 100 3 1 0.6 1 22 139 PEARS, RAW, BARTLETT 1 PEAR 100 1 1 0 0 25 0 SHREDDED WHEAT CEREAL 1 OZ 100 3 1 0.1 0 23 3 BANANAS 1 BANANA 105 1 1 0.2 0 27 1 HONEY NUT CHEERIOS CEREAL 1 OZ 105 3 1 0.1 0 23 257 SUGAR SMACKS CEREAL 1 OZ 105 2 1 0.1 0 25 75 FROOT LOOPS CEREAL 1 OZ 110 2 1 0.2 0 25 145 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram GOLDEN GRAHAMS CEREAL 1 OZ 110 2 1 0.7 0 24 346 ORANGE JUICE, CHILLED 1 CUP 110 2 1 0.1 0 25 2 LUCKY CHARMS CEREAL 1 OZ 110 3 1 0.2 0 23 201 PEAS, GREEN,CNND,DRND,W/O SALT1 CUP 115 8 1 0.1 0 21 3 PEAS, GREEN,CNND,DRND, W/ SALT1 CUP 115 8 1 0.1 0 21 372 PEARS, RAW, D'ANJOU 1 PEAR 120 1 1 0 0 30 0 COTTAGE CHEESE,UNCREAMED 1 CUP 125 25 1 0.4 10 3 19 APPLES, RAW, UNPEELED,2 PER LB1 APPLE 125 0 1 0.1 0 32 0 POPCORN, SUGAR SYRUP COATED 1 CUP 135 2 1 0.1 0 30 0 MANGOS, RAW 1 MANGO 135 1 1 0.1 0 35 4 TUNA, CANND, DRND,WATR, WHITE 3 OZ 135 30 1 0.3 48 0 468 ENGLISH MUFFINS, PLAIN 1 MUFFIN 140 5 1 0.3 0 27 378 ENGLISH MUFFINS, PLAIN, TOASTD1 MUFFIN 140 5 1 0.3 0 27 378 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram BANANAS, SLICED 1 CUP 140 2 1 0.3 0 35 2 SPAGHETTI, COOKED, TENDER 1 CUP 155 5 1 0.1 0 32 1 MACARONI, COOKED, TENDER, HOT 1 CUP 155 5 1 0.1 0 32 1 POTATOES, MASHED,RECPE,W/ MILK1 CUP 160 4 1 0.7 4 37 636 CORN,CNND,WHL KRNL,WHTE,NO SAL1 CUP 165 5 1 0.2 0 41 6 CORN,CNND,WHL KRNL,YLLW,W/SALT1 CUP 165 5 1 0.2 0 41 571 CORN,CNND,WHL KRNL,WHTE,W/SALT1 CUP 165 5 1 0.2 0 41 571 CORN,CNND,WHL KRNL,YLLW,NO SAL1 CUP 165 5 1 0.2 0 41 6 PITA BREAD 1 PITA 165 6 1 0.1 0 33 339 LIMA BEANS,THICK SEED,FRZN,CKD1 CUP 170 10 1 0.1 0 32 90 BLACKEYE PEAS, IMMATR,RAW,CKED1 CUP 180 13 1 0.3 0 30 7 CORN, CNND,CRM STL,YLLW,W/SALT1 CUP 185 4 1 0.2 0 46 730 CORN, CNND,CRM STL,YLLW,NO SAL1 CUP 185 4 1 0.2 0 46 8 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CORN, CNND,CRM STL,WHIT,NO SAL1 CUP 185 4 1 0.2 0 46 8 CORN, CNND,CRM STL,WHIT,W/SALT1 CUP 185 4 1 0.2 0 46 730 SPAGHETTI, COOKED, FIRM 1 CUP 190 7 1 0.1 0 39 1 LIMA BEANS,BABY, FRZN,CKED,DRN1 CUP 190 12 1 0.1 0 35 52 MACARONI, COOKED, FIRM 1 CUP 190 7 1 0.1 0 39 1 BLACK-EYED PEAS, DRY, COOKED 1 CUP 190 13 1 0.2 0 35 20 EVAPORATED MILK, SKIM, CANNED 1 CUP 200 19 1 0.3 9 29 293 PEACHES, DRIED,COOKED,UNSWETND1 CUP 200 3 1 0.1 0 51 5 GREAT NORTHN BEANS,DRY,CKD,DRN1 CUP 210 14 1 0.1 0 38 13 LENTILS, DRY, COOKED 1 CUP 215 16 1 0.1 0 38 26 PLANTAINS, RAW 1 PLANTN 220 2 1 0.3 0 57 7 BLACK BEANS, DRY, COOKED,DRAND1 CUP 225 15 1 0.1 0 41 1 BLACKEYE PEAS,IMMTR,FRZN,CKED 1 CUP 225 14 1 0.3 0 40 9 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram PEA BEANS, DRY, COOKED,DRAINED1 CUP 225 15 1 0.1 0 40 13 RICE, BROWN, COOKED 1 CUP 230 5 1 0.3 0 50 0 PEAS, SPLIT, DRY, COOKED 1 CUP 230 16 1 0.1 0 42 26 RED KIDNEY BEANS, DRY, CANNED 1 CUP 230 15 1 0.1 0 42 968 SWEETPOTATOES, CANNED, MASHED 1 CUP 260 5 1 0.1 0 59 191 LIMA BEANS, DRY, COOKED,DRANED1 CUP 260 16 1 0.2 0 49 4 PINTO BEANS,DRY,COOKED,DRAINED1 CUP 265 15 1 0.1 0 49 3 CATSUP 1 CUP 290 5 1 0.2 0 69 2845 GRAPEFRT JCE,FRZN,CNCN,UNSWTEN6 FL OZ 300 4 1 0.1 0 72 6 APRICOTS, DRIED, UNCOOKED 1 CUP 310 5 1 0 0 80 13 NONFAT DRY MILK, INSTANTIZED 1 ENVLPE 325 32 1 0.4 17 47 499 BUCKWHEAT FLOUR, LIGHT, SIFTED1 CUP 340 6 1 0.2 0 78 2 CAKE OR PASTRY FLOUR, SIFTED 1 CUP 350 7 1 0.1 0 76 2 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram PEACHES, DRIED 1 CUP 380 6 1 0.1 0 98 11 GRAPEJCE,FRZN,CONCEN,SWTND,W/C6 FL OZ 385 1 1 0.2 0 96 15 WHEAT FLOUR, ALL-PURPOSE,SIFTD1 CUP 420 12 1 0.2 0 88 2 RAISINS 1 CUP 435 5 1 0.2 0 115 17 SELF-RISING FLOUR, UNSIFTED 1 CUP 440 12 1 0.2 0 93 1349 WHEAT FLOUR, ALL-PURPOSE,UNSIF1 CUP 455 13 1 0.2 0 95 3 DATES, CHOPPED 1 CUP 490 4 1 0.3 0 131 5 RICE, WHITE, RAW 1 CUP 670 12 1 0.2 0 149 9 RICE, WHITE, PARBOILED, RAW 1 CUP 685 14 1 0.1 0 150 17 OLIVES, CANNED, GREEN 4 MEDIUM 15 0 2 0.2 0 0 312 OLIVES, CANNED, RIPE, MISSION 3 SMALL 15 0 2 0.3 0 0 68 IMITATN SOUR DRESSING 1 TBSP 20 0 2 1.6 1 1 6 HALF AND HALF, CREAM 1 TBSP 20 0 2 1.1 6 1 6 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram FRENCH SALAD DRESSING, LOCALOR1 TBSP 25 0 2 0.2 0 2 306 COOKED SALAD DRSSING, HOME RCP1 TBSP 25 1 2 0.5 9 2 117 PARMESAN CHEESE, GRATED 1 TBSP 25 2 2 1 4 0 93 1000 ISLAND, SALAD DRSNG,LOCAL1 TBSP 25 0 2 0.2 2 2 150 WHOLE-WHEAT WAFERS, CRACKERS 2 CRACKR 35 1 2 0.5 0 5 59 CHEESE CRACKERS, SANDWCH,PEANT1 SANDWH 40 1 2 0.4 1 5 90 PANCAKES, BUCKWHEAT, FROM MIX 1 PANCAK 55 2 2 0.9 20 6 125 CHICKEN RICE SOUP, CANNED 1 CUP 60 4 2 0.5 7 7 815 PANCAKES, PLAIN, FROM MIX 1 PANCAK 60 2 2 0.5 16 8 160 PANCAKES, PLAIN, HOME RECIPE 1 PANCAK 60 2 2 0.5 16 9 115 BAKING PWDR BISCUITS,REFRGDOGH1 BISCUT 65 1 2 0.6 1 10 249 VEGETARIAN SOUP, CANNED 1 CUP 70 2 2 0.3 0 12 822 CHICKEN, ROASTED, DRUMSTICK 1.6 OZ 75 12 2 0.7 41 0 42 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CHICKEN NOODLE SOUP, CANNED 1 CUP 75 4 2 0.7 7 9 1106 SEAWEED, SPIRULINA, DRIED 1 OZ 80 16 2 0.8 0 7 297 VEGETABLE BEEF SOUP, CANNED 1 CUP 80 6 2 0.9 5 10 956 BROWN GRAVY FROM DRY MIX 1 CUP 80 3 2 0.9 2 14 1147 CLAM CHOWDER, MANHATTAN, CANND1 CUP 80 4 2 0.4 2 12 1808 TOMATO SOUP W/ WATER, CANNED 1 CUP 85 2 2 0.4 0 17 871 CLAMS, CANNED, DRAINED 3 OZ 85 13 2 0.5 54 2 102 MALTED MILK,NATURAL, POWDER 3/4 OZ 85 3 2 0.9 4 15 96 ROLLS, DINNER, COMMERCIAL 1 ROLL 85 2 2 0.5 0 14 155 CHICKEN GRAVY FROM DRY MIX 1 CUP 85 3 2 0.5 3 14 1134 BUTTERMILK, FLUID 1 CUP 100 8 2 1.3 9 12 257 OATMEAL,CKD,INSTNT,PLAIN,FORTF1 PKT 105 4 2 0.3 0 18 285 MILK, LOFAT, 1%, ADDED SOLIDS 1 CUP 105 9 2 1.5 10 12 128 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CHEERIOS CEREAL 1 OZ 110 4 2 0.3 0 20 307 ROLLS, FRANKFURTER + HAMBURGER1 ROLL 115 3 2 0.5 0 20 241 WHITE BREAD CRUMBS, SOFT 1 CUP 120 4 2 0.6 0 22 231 OATMEAL,CKD,RG,QCK,INST,W/SALT1 CUP 145 6 2 0.4 0 25 374 OATMEAL,CKD,RG,QCK,INST,W/OSAL1 CUP 145 6 2 0.4 0 25 2 WATERMELON, RAW 1 PIECE 155 3 2 0.3 0 35 10 ROLLS, HARD 1 ROLL 155 5 2 0.4 0 30 313 OATMEAL,CKD,INSTNT,FLVRD,FORTF1 PKT 160 5 2 0.3 0 31 254 SPAGHETTI, TOM SAUCE CHEES,CND1 CUP 190 6 2 0.4 3 39 955 NOODLES, EGG, COOKED 1 CUP 200 7 2 0.5 50 37 3 BAGELS, PLAIN 1 BAGEL 200 7 2 0.3 0 38 245 BAGELS, EGG 1 BAGEL 200 7 2 0.3 44 38 245 TOMATO PASTE, CANNED WITH SALT1 CUP 220 10 2 0.3 0 49 2070 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram TOMATO PASTE, CANNED W/O SALT 1 CUP 220 10 2 0.3 0 49 170 YOGURT, W/ LOFAT MILK,FRUITFLV8 OZ 230 10 2 1.6 10 43 133 PRETZELS, TWISTED, THIN 10 PRETZ 240 6 2 0.4 0 48 966 WHOLE-WHEAT FLOUR,HRD WHT,STIR1 CUP 400 16 2 0.3 0 85 4 FIGS, DRIED 10 FIGS 475 6 2 0.4 0 122 21 CORNMEAL,DEGERMED,ENRICHED,DRY1 CUP 500 11 2 0.2 0 108 1 BARLEY, PEARLED,LIGHT, UNCOOKD1 CUP 700 16 2 0.3 0 158 6 ANGELFOOD CAKE, FROM MIX 1 CAKE 1510 38 2 0.4 0 342 3226 MARGARINE, SPREAD,HARD,60% FAT1 PAT 25 0 3 0.7 0 0 50 SOUR CREAM 1 TBSP 25 0 3 1.6 5 1 6 LIGHT, COFFEE OR TABLE CREAM 1 TBSP 30 0 3 1.8 10 1 6 SANDWICH SPREAD, PORK, BEEF 1 TBSP 35 1 3 0.9 6 2 152 MAYONNAISE, IMITATION 1 TBSP 35 0 3 0.5 4 2 75 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CHEESE CRACKERS, PLAIN 10 CRACK 50 1 3 0.9 6 6 112 POPCORN, POPPED, VEG OIL,SALTD1 CUP 55 1 3 0.5 0 6 86 FISH STICKS, FROZEN, REHEATED 1 STICK 70 6 3 0.8 26 4 53 PORK, LUNCHEON MEAT,CKD HAM,LN2 SLICES 75 11 3 0.9 27 1 815 TURKEY HAM, CURED TURKEY THIGH2 SLICES 75 11 3 1 32 0 565 MINESTRONE SOUP, CANNED 1 CUP 80 4 3 0.6 2 11 911 BEEF NOODLE SOUP, CANNED 1 CUP 85 5 3 1.1 5 9 952 BAKING PWDR BISCUITS,FROM MIX 1 BISCUT 95 2 3 0.8 0 14 262 MILK, LOFAT, 1%, NO ADDEDSOLID1 CUP 100 8 3 1.6 10 12 123 FUDGE, CHOCOLATE, PLAIN 1 OZ 115 1 3 2.1 1 21 54 CARAMELS, PLAIN OR CHOCOLATE 1 OZ 115 1 3 2.2 1 22 64 CAP'N CRUNCH CEREAL 1 OZ 120 1 3 1.7 0 23 213 ROLLS, DINNER, HOME RECIPE 1 ROLL 120 3 3 0.8 12 20 98 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CRABMEAT, CANNED 1 CUP 135 23 3 0.5 135 1 1350 TURKEY, ROASTED, LIGHT MEAT 2 PIECES 135 25 3 0.9 59 0 54 CHICKEN, ROASTED, BREAST 3.0 OZ 140 27 3 0.9 73 0 64 SWEETPOTATOES, CANDIED 1 PIECE 145 1 3 1.4 8 29 74 CHOCOLATE MILK, LOWFAT 1% 1 CUP 160 8 3 1.5 7 26 152 PEA, GREEN, SOUP, CANNED 1 CUP 165 9 3 1.4 0 27 988 REFRIED BEANS, CANNED 1 CUP 295 18 3 0.4 0 51 1228 CHESTNUTS, EUROPEAN, ROASTED 1 CUP 350 5 3 0.6 0 76 3 BULGUR, UNCOOKED 1 CUP 600 19 3 1.2 0 129 7 BUTTER, SALTED 1 PAT 35 0 4 2.5 11 0 41 MARGARINE, REGULR,HARD,80% FAT1 PAT 35 0 4 0.8 0 0 47 BUTTER, UNSALTED 1 PAT 35 0 4 2.5 11 0 1 VIENNA SAUSAGE 1 SAUSAG 45 2 4 1.5 8 0 152 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram SESAME SEEDS 1 TBSP 45 2 4 0.6 0 1 3 PORK, LINK, COOKED 1 LINK 50 3 4 1.4 11 0 168 PORK, CURED, BACON,CANADN,CKED2 SLICE 85 11 4 1.3 27 1 711 CHICKEN ROLL, LIGHT 2 SLICES 90 11 4 1.1 28 1 331 GRAVY AND TURKEY, FROZEN 5 OZ 95 8 4 1.2 26 7 787 BROWNIES W/ NUTS,FRSTNG,CMMRCL1 BROWNE 100 1 4 1.6 14 16 59 PORK, CURED, HAM, ROSTED,LEAN 2.4 OZ 105 17 4 1.3 37 0 902 SNACK CAKES,DEVILS FOOD,CREMFLSM CAKE 105 1 4 1.7 15 17 105 POTATOES,FRENCH-FRD,FRZN,OVEN 10 STRIP 110 2 4 2.1 0 17 16 DEVIL'S FOOD CAKE,CHOCFRST,FMX1 CUPCAK 120 2 4 1.8 19 20 92 BRAN MUFFINS, FROM COMMERL MIX1 MUFFIN 140 3 4 1.3 28 24 385 TURKEY, ROASTED, LIGHT + DARK 3 PIECES 145 25 4 1.4 65 0 60 PUDDING, VNLLA,COOKED FROM MIX1/2 CUP 145 4 4 2.3 15 25 178 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram BEEF, DRIED, CHIPPED 2.5 OZ 145 24 4 1.8 46 0 3053 PUDDING, TAPIOCA, FROM MIX 1/2 CUP 145 4 4 2.3 15 25 152 YOGURT, W/ LOFAT MILK, PLAIN 8 OZ 145 12 4 2.3 14 16 159 PUDDING, CHOC, COOKED FROM MIX1/2 CUP 150 4 4 2.4 15 25 167 PUDDING, VNLLA,INSTANT FRM MIX1/2 CUP 150 4 4 2.2 15 27 375 PUDDING, RICE, FROM MIX 1/2 CUP 155 4 4 2.3 15 27 140 PUDDING, CHOC, INSTANT, FR MIX1/2 CUP 155 4 4 2.3 14 27 440 OYSTERS, RAW 1 CUP 160 20 4 1.4 120 8 175 GINGERBREAD CAKE, FROM MIX 1 PIECE 175 2 4 1.1 1 32 192 COTTAGE CHEESE,LOWFAT 2% 1 CUP 205 31 4 2.8 19 8 918 FIG BARS 4 COOKIE 210 2 4 1 27 42 180 SHERBET, 2% FAT 1 CUP 270 2 4 2.4 14 59 88 CHICKPEAS, COOKED, DRAINED 1 CUP 270 15 4 0.4 0 45 11 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CORNMEAL,BOLTED,DRY FORM 1 CUP 440 11 4 0.5 0 91 1 ITALIAN BREAD 1 LOAF 1255 41 4 0.6 0 256 2656 WHIPPING CREAM, UNWHIPED,LIGHT1 TBSP 45 0 5 2.9 17 0 5 MARGARINE, IMITATION 40% FAT 1 TBSP 50 0 5 1.1 0 0 134 BROWN AND SERVE SAUSAGE,BRWND 1 LINK 50 2 5 1.7 9 0 105 MAYONNAISE TYPE SALAD DRESSING1 TBSP 60 0 5 0.7 4 4 107 EGGS, RAW, YOLK 1 YOLK 60 3 5 1.6 213 0 7 EGGS, COOKED, HARD-COOKED 1 EGG 75 6 5 1.6 213 1 62 EGGS, RAW, WHOLE 1 EGG 75 6 5 1.6 213 1 63 EGGS, COOKED, POACHED 1 EGG 75 6 5 1.5 212 1 140 MOZZARELLA CHESE,SKIM, LOMOIST1 OZ 80 8 5 3.1 15 1 150 ONION RINGS, BREADED,FRZN,PRPD2 RINGS 80 1 5 1.7 0 8 75 TOFU 1 PIECE 85 9 5 0.7 0 3 8 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram OYSTERS, BREADED, FRIED 1 OYSTER 90 5 5 1.4 35 5 70 BAKING PWDR BISCUITS,HOMERECPE1 BISCUT 100 2 5 1.2 0 13 195 ICE CREAM, VANLLA, REGULR 11% 3 FL OZ 100 2 5 3.4 22 12 44 POUND CAKE, COMMERCIAL 1 SLICE 110 2 5 3 64 15 108 MILK, LOFAT, 2%, NO ADDEDSOLID1 CUP 120 8 5 2.9 18 12 122 SALMON, CANNED, PINK, W/ BONES3 OZ 120 17 5 0.9 34 0 443 POUND CAKE, FROM HOME RECIPE 1 SLICE 120 2 5 1.2 32 15 96 BEEF GRAVY, CANNED 1 CUP 125 9 5 2.7 7 11 1305 NATURE VALLEY GRANOLA CEREAL 1 OZ 125 3 5 3.3 0 19 58 SYRUP, CHOCOLATE FLVRED, FUDGE2 TBSP 125 2 5 3.1 0 21 42 MILK, LOFAT, 2%, ADDED SOLIDS 1 CUP 125 9 5 2.9 18 12 128 TURKEY ROAST, FRZN,LGHT+DRK,CK3 OZ 130 18 5 1.6 45 3 578 BLUEBERRY MUFFINS, HOME RECIPE1 MUFFIN 135 3 5 1.5 19 20 198 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram BEEF ROAST, EYE O RND, LEAN 2.6 OZ 135 22 5 1.9 52 0 46 SALMON, BAKED, RED 3 OZ 140 21 5 1.2 60 0 55 BLUEBERRY MUFFINS,FROM COM MIX1 MUFFIN 140 3 5 1.4 45 22 225 CORN MUFFINS, HOME RECIPE 1 MUFFIN 145 3 5 1.5 23 21 169 BEEF HEART, BRAISED 3 OZ 150 24 5 1.2 164 0 54 SNACK CAKES,SPONGE CREME FLLNGSM CAKE 155 1 5 2.3 7 27 155 PUDDING, TAPIOCA, CANNED 5 OZ 160 3 5 4.8 0 28 252 CHOCOLATE MILK, LOWFAT 2% 1 CUP 180 8 5 3.1 17 26 151 ICE MILK, VANILLA,SOFTSERV 3% 1 CUP 225 8 5 2.9 13 38 163 BREADCRUMBS, DRY, GRATED 1 CUP 390 13 5 1.5 5 73 736 CORNMEAL,WHOLE-GRND,UNBOLT,DRY1 CUP 435 11 5 0.5 0 90 1 WHIPPING CREAM, UNWHIPED,HEAVY1 TBSP 50 0 6 3.5 21 0 6 1000 ISLAND, SALAD DRSNG,REGLR1 TBSP 60 0 6 1 4 2 112 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CHEDDAR CHEESE 1 CU IN 70 4 6 3.6 18 0 105 FETA CHEESE 1 OZ 75 4 6 4.2 25 1 316 MOZZARELLA CHEESE, WHOLE MILK 1 OZ 80 6 6 3.7 22 1 106 PASTERZD PROCES CHESE SPRED,AM1 OZ 80 5 6 3.8 16 2 381 BROWNIES W/ NUTS,FRM HOME RECP1 BROWNE 95 1 6 1.4 18 11 51 PORK, LUNCHEON MEAT,CKD HAM,RG2 SLICES 105 10 6 1.9 32 2 751 DANISH PASTRY, PLAIN, NO NUTS 1 OZ 110 2 6 1.8 24 13 109 MUSHROOM GRAVY, CANNED 1 CUP 120 3 6 1 0 13 1357 FLOUNDER OR SOLE, BAKED, BUTTR3 OZ 120 16 6 3.2 68 0 145 FLOUNDER OR SOLE, BAKED,MARGRN3 OZ 120 16 6 1.2 55 0 151 BRAN MUFFINS, HOME RECIPE 1 MUFFIN 125 3 6 1.4 24 19 189 100% NATURAL CEREAL 1 OZ 135 3 6 4.1 0 18 12 LAMB,LEG,ROASTED, LEAN ONLY 2.6 OZ 140 20 6 2.4 65 0 50 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram HALIBUT, BROILED, BUTTER,LEMJU3 OZ 140 20 6 3.3 62 0 103 LAMB,CHOPS,LOIN,BROIL,LEAN 2.3 OZ 140 19 6 2.6 60 0 54 CORN MUFFINS, FROM COMMERL MIX1 MUFFIN 145 3 6 1.7 42 22 291 BEEF STEAK,SIRLOIN,BROIL,LEAN 2.5 OZ 150 22 6 2.6 64 0 48 TOMATO SOUP WITH MILK, CANNED 1 CUP 160 6 6 2.9 17 22 932 TURKEY, ROASTED, DARK MEAT 4 PIECES 160 24 6 2.1 72 0 67 BEAN WITH BACON SOUP, CANNED 1 CUP 170 8 6 1.5 3 23 951 ICE MILK, VANILLA, 4% FAT 1 CUP 185 5 6 3.5 18 29 105 TOASTER PASTRIES 1 PASTRY 210 2 6 1.7 0 38 248 SALAMI, DRY TYPE 2 SLICES 85 5 7 2.4 16 1 372 EGGS, COOKED, FRIED 1 EGG 90 6 7 1.9 211 1 162 PASTERZD PROCES CHEESE, SWISS 1 OZ 95 7 7 4.5 24 1 388 PASTERZD PROCES CHESE FOOD,AMR1 OZ 95 6 7 4.4 18 2 337 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram PORK, LUNCHEON MEAT,CHOPPD HAM2 SLICES 95 7 7 2.4 21 0 576 EGGS, COOKED, SCRAMBLED/OMELET1 EGG 100 7 7 2.2 215 1 171 POTATO CHIPS 10 CHIPS 105 1 7 1.8 0 10 94 CR OF CHICKEN SOUP W/ H20,CNND1 CUP 115 3 7 2.1 10 9 986 CHICKEN, FRIED, FLOUR, DRMSTCK1.7 OZ 120 13 7 1.8 44 1 44 LAMB, RIB, ROASTED, LEAN ONLY 2 OZ 130 15 7 3.2 50 0 46 LAMB,CHOPS,ARM,BRAISED,LEAN 1.7 OZ 135 17 7 2.9 59 0 36 MILK CHOCOLATE CANDY,W/ RICE C1 OZ 140 2 7 4.4 6 18 46 YOGURT, W/ WHOLE MILK 8 OZ 140 8 7 4.8 29 11 105 PORK, CURED, HAM, CANNED,ROAST3 OZ 140 18 7 2.4 35 0 908 FRENCH TOAST, HOME RECIPE 1 SLICE 155 6 7 1.6 112 17 257 FRUITCAKE,DARK, FROM HOMERECIP1 PIECE 165 2 7 1.5 20 25 67 TUNA, CANND, DRND,OIL,CHK,LGHT3 OZ 165 24 7 1.4 55 0 303 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CLAM CHOWDER, NEW ENG, W/ MILK1 CUP 165 9 7 3 22 17 992 BEEF LIVER, FRIED 3 OZ 185 23 7 2.5 410 7 90 VANILLA WAFERS 10 COOKE 185 2 7 1.8 25 29 150 COFFEECAKE, CRUMB, FROM MIX 1 PIECE 230 5 7 2 47 38 310 TURKEY, ROASTED, LIGHT + DARK 1 CUP 240 41 7 2.3 106 0 98 BEANS,DRY,CANNED,W/PORK+TOMSCE1 CUP 310 16 7 2.4 10 48 1181 BUTTERMILK, DRIED 1 CUP 465 41 7 4.3 83 59 621 VINEGAR AND OIL SALAD DRESSING1 TBSP 70 0 8 1.5 0 0 0 BLUE CHEESE SALAD DRESSING 1 TBSP 75 1 8 1.5 3 1 164 TARTAR SAUCE 1 TBSP 75 0 8 1.2 4 1 182 TAHINI 1 TBSP 90 3 8 1.1 0 3 5 PEANUT BUTTER 1 TBSP 95 5 8 1.4 0 3 75 PROVOLONE CHEESE 1 OZ 100 7 8 4.8 20 1 248 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram BLUE CHEESE 1 OZ 100 6 8 5.3 21 1 396 SWISS CHEESE 1 OZ 105 8 8 5 26 1 74 SHORTBREAD COOKIE, HOME RECIPE2 COOKIE 145 2 8 1.3 0 17 125 MILK, WHOLE, 3.3% FAT 1 CUP 150 8 8 5.1 33 11 120 SALMON, SMOKED 3 OZ 150 18 8 2.6 51 0 1700 SHORTBREAD COOKIE, COMMERCIAL 4 COOKIE 155 2 8 2.9 27 20 123 PORK FRESH HAM, ROASTD, LEAN 2.5 OZ 160 20 8 2.7 68 0 46 POTATOES,FRENCH-FRD,FRZN,FRIED10 STRIP 160 2 8 2.5 0 20 108 PORK CHOP, LOIN, BROIL, LEAN 2.5 OZ 165 23 8 2.6 71 0 56 PORK SHOULDER, BRAISD, LEAN 2.4 OZ 165 22 8 2.8 76 0 68 BEEF, CKD,BTTM ROUND,LEAN ONLY2.8 OZ 175 25 8 2.7 75 0 40 SANDWICH TYPE COOKIE 4 COOKIE 195 2 8 2 0 29 189 WAFFLES, FROM MIX 1 WAFFLE 205 7 8 2.7 59 27 515 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CHOCOLATE MILK, REGULAR 1 CUP 210 8 8 5.3 31 26 149 YELLOW CAKE W/ CHOC FRST,FRMIX1 PIECE 235 3 8 3 36 40 157 DEVIL'S FOOD CAKE,CHOCFRST,FMX1 PIECE 235 3 8 3.5 37 40 181 COTTAGE CHEESE,CREMD,W/FRUIT 1 CUP 280 22 8 4.9 25 30 915 SHAKES, THICK, CHOCOLATE 10 OZ 335 9 8 4.8 30 60 314 ROLLS, HOAGIE OR SUBMARINE 1 ROLL 400 11 8 1.8 0 72 683 MARGARINE, SPREAD,HARD,60% FAT1 TBSP 75 0 9 2 0 0 139 MARGARINE, SPREAD,SOFT,60% FAT1 TBSP 75 0 9 1.8 0 0 139 ITALIAN SALAD DRESSING,REGULAR1 TBSP 80 0 9 1.3 0 1 162 FRENCH SALAD DRESSING, REGULAR1 TBSP 85 0 9 1.4 0 1 188 MUENSTER CHEESE 1 OZ 105 7 9 5.4 27 0 178 PASTERZD PROCES CHEESE,AMERICN1 OZ 105 6 9 5.6 27 0 406 PORK, CURED, BACON, REGUL,CKED3 SLICE 110 6 9 3.3 16 0 303 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CHEDDAR CHEESE 1 OZ 115 7 9 6 30 0 176 CAMEMBERT CHEESE 1 WEDGE 115 8 9 5.8 27 0 320 CHICKEN FRANKFURTER 1 FRANK 115 6 9 2.5 45 3 616 PARMESAN CHEESE, GRATED 1 OZ 130 12 9 5.4 22 1 528 CR OF MUSHROM SOUP W/ H2O,CNND1 CUP 130 2 9 2.4 2 9 1032 MILK CHOCOLATE CANDY, PLAIN 1 OZ 145 2 9 5.4 6 16 23 BEEF ROAST, RIB, LEAN ONLY 2.2 OZ 150 17 9 3.6 49 0 45 CORN CHIPS 1 OZ 155 2 9 1.4 0 16 233 BEEF, CKD,CHUCK BLADE,LEANONLY2.2 OZ 170 19 9 3.9 66 0 44 TROUT, BROILED, W/ BUTTR,LEMJU3 OZ 175 21 9 4.1 71 0 122 HADDOCK, BREADED, FRIED 3 OZ 175 17 9 2.4 75 7 123 SARDINES, ATLNTC,CNNED,OIL,DRN3 OZ 175 20 9 2.1 85 0 425 CHOCOLATE CHIP COOKIES,COMMRCL4 COOKIE 180 2 9 2.9 5 28 140 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram VEAL CUTLET, MED FAT,BRSD,BRLD3 OZ 185 23 9 4.1 86 0 56 POTATOES, SCALLOPED, HOME RECP1 CUP 210 7 9 5.5 29 26 821 COTTAGE CHEESE,CREMD,SMLL CURD1 CUP 215 26 9 6 31 6 850 CHICKEN, FRIED, FLOUR, BREAST 3.5 OZ 220 31 9 2.4 87 2 74 POTATOES, MASHED,RECPE,MLK+MAR1 CUP 225 4 9 2.2 4 35 620 COCA PWDR W/O NOFAT DRYMLK,PRD1 SERVNG 225 9 9 5.4 33 30 176 MALTED MILK,CHOCOLATE, PWDRPPD1 SERVNG 235 9 9 5.5 34 29 168 CHICKEN, STEWED, LIGHT + DARK 1 CUP 250 38 9 2.6 116 0 98 SPAGHETTI, TOM SAUCE CHEE,HMRP1 CUP 260 9 9 3 8 37 955 WHITE CAKE W/ WHT FRSTNG,COMML1 PIECE 260 3 9 2.1 3 42 176 PIZZA, CHEESE 1 SLICE 290 15 9 4.1 56 39 699 SHAKES, THICK, VANILLA 10 OZ 315 11 9 5.3 33 50 270 CREAM CHEESE 1 OZ 100 2 10 6.2 31 1 84 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram MILK CHOCOLATE CANDY,W/ ALMOND1 OZ 150 3 10 4.8 5 15 23 SWEET (DARK) CHOCOLATE 1 OZ 150 1 10 5.9 0 16 5 IMITATN WHIPD TOPING,PWDRD,PRP1 CUP 150 3 10 8.5 8 13 53 PORK FRESH RIB, ROASTD, LEAN 2.5 OZ 175 20 10 3.4 56 0 33 BEEF, CANNED, CORNED 3 OZ 185 22 10 4.2 80 0 802 SCALLOPS, BREADED, FRZN,REHEAT6 SCALOP 195 15 10 2.5 70 10 298 SHRIMP, FRENCH FRIED 3 OZ 200 16 10 2.5 168 11 384 PUDDING, VANILLA, CANNED 5 OZ 220 2 10 9.5 1 33 305 MACARONI AND CHEESE, CANNED 1 CUP 230 9 10 4.7 24 26 730 POTATOES, AU GRATIN, FROM MIX 1 CUP 230 6 10 6.3 12 31 1076 SOYBEANS, DRY, COOKED, DRAINED1 CUP 235 20 10 1.3 0 19 4 COTTAGE CHEESE,CREMD,LRGE CURD1 CUP 235 28 10 6.4 34 6 911 MALTED MILK,NATURAL, PWDR PPRD1 SERVNG 235 11 10 6 37 27 215 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram OATMEAL W/ RAISINS COOKIES 4 COOKIE 245 3 10 2.5 2 36 148 CHICKEN CHOW MEIN, HOME RECIPE1 CUP 255 31 10 4.1 75 10 718 SPAGHETTI,MEATBALLS,TOMSAC,CND1 CUP 260 12 10 2.4 23 29 1220 MARGARINE, REGULR,SOFT,80% FAT1 TBSP 100 0 11 1.9 0 0 151 BUTTER, UNSALTED 1 TBSP 100 0 11 7.1 31 0 2 BUTTER, SALTED 1 TBSP 100 0 11 7.1 31 0 116 MARGARINE, REGULR,HARD,80% FAT1 TBSP 100 0 11 2.2 0 0 132 MAYONNAISE, REGULAR 1 TBSP 100 0 11 1.7 8 0 80 SALAMI, COOKED TYPE 2 SLICES 145 8 11 4.6 37 1 607 MILK CHOCOLATE CANDY,W/ PENUTS1 OZ 155 4 11 4.2 5 13 19 PORK CHOP, LOIN,PANFRY, LEAN 2.4 OZ 180 19 11 3.7 72 0 57 OCEAN PERCH, BREADED, FRIED 1 FILLET 185 16 11 2.6 66 7 138 CHOCOLATE CHIP COOKIES,HME RCP4 COOKIE 185 2 11 3.9 18 26 82 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CR OF CHICKEN SOUP W/ MLK,CNND1 CUP 190 7 11 4.6 27 15 1047 CHICKEN, FRIED, BATTER,DRMSTCK2.5 OZ 195 16 11 3 62 6 194 TACO 1 TACO 195 9 11 4.1 21 15 456 PUDDING, CHOCOLATE,CANNED 5 OZ 205 3 11 9.5 1 30 285 NOODLES, CHOW MEIN, CANNED 1 CUP 220 6 11 2.1 5 26 450 BEEF AND VEGETABLE STEW,HM RCP1 CUP 220 16 11 4.4 71 15 292 CHOCOLATE CHIP COOKIES,REFRIG 4 COOKIE 225 2 11 4 22 32 173 POTATOES, SCALLOPED, FROM MIX 1 CUP 230 5 11 6.5 27 31 835 CHICKEN, CANNED, BONELESS 5 OZ 235 31 11 3.1 88 0 714 YELLOWCAKE W/ CHOCFRSTNG,COMML1 PIECE 245 2 11 5.7 38 39 192 HAMBURGER, REGULAR 1 SANDWH 245 12 11 4.4 32 28 463 TURKEY PATTIES, BRD,BATTD,FRID1 PATTY 180 9 12 3 40 10 512 BEEF ROAST, EYE O RND,LEAN+FAT3 OZ 205 23 12 4.9 62 0 50 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram DOUGHNUTS, CAKE TYPE, PLAIN 1 DONUT 210 3 12 2.8 20 24 192 DANISH PASTRY, PLAIN, NO NUTS 1 PASTRY 220 4 12 3.6 49 26 218 CROISSANTS 1 CROSST 235 5 12 3.5 13 27 452 SUGAR COOKIE, FROM REFRIG DOGH4 COOKIE 235 2 12 2.3 29 31 261 POTATOES, MASHED,FRM DEHYDRTED1 CUP 235 4 12 7.2 29 32 697 SHEETCAKE,W/O FRSTNG,HOMERECIP1 PIECE 315 4 12 3.3 61 48 258 SPAGHETTI,MEATBALLS,TOMSA,HMRP1 CUP 330 19 12 3.9 89 39 1009 BEANS,DRY,CANNED,W/PORK+SWTSCE1 CUP 385 16 12 4.3 10 54 969 LARD 1 TBSP 115 0 13 5.1 12 0 0 FATS, COOKING/VEGETBL SHORTENG1 TBSP 115 0 13 3.3 0 0 0 PORK, LUNCHEON MEAT,CANNED 2 SLICES 140 5 13 4.5 26 1 541 FRANKFURTER, COOKED 1 FRANK 145 5 13 4.8 23 1 504 WHIPPED TOPPING, PRESSURIZED 1 CUP 155 2 13 8.3 46 7 78 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram PUMPKIN AND SQUASH KERNELS 1 OZ 155 7 13 2.5 0 5 5 CASHEW NUTS, DRY ROASTD,SALTED1 OZ 165 4 13 2.6 0 9 181 CASHEW NUTS, DRY ROASTD,UNSALT1 OZ 165 4 13 2.6 0 9 4 HERRING, PICKLED 3 OZ 190 17 13 4.3 85 0 850 LAMB,LEG,ROASTED, LEAN+ FAT 3 OZ 205 22 13 5.6 78 0 57 BEEF, CKD,BTTM ROUND,LEAN+ FAT3 OZ 220 25 13 4.8 81 0 43 DANISH PASTRY, FRUIT 1 PASTRY 235 4 13 3.9 56 28 233 DOUGHNUTS, YEAST-LEAVEND,GLZED1 DONUT 235 4 13 5.2 21 26 222 WHITE SAUCE W/ MILK FROM MIX 1 CUP 240 10 13 6.4 34 21 797 WAFFLES, FROM HOME RECIPE 1 WAFFLE 245 7 13 4 102 26 445 ROAST BEEF SANDWICH 1 SANDWH 345 22 13 3.5 55 34 757 MISO 1 CUP 470 29 13 1.8 0 65 8142 OLIVE OIL 1 TBSP 125 0 14 1.9 0 0 0 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram SUNFLOWER OIL 1 TBSP 125 0 14 1.4 0 0 0 CORN OIL 1 TBSP 125 0 14 1.8 0 0 0 SAFFLOWER OIL 1 TBSP 125 0 14 1.3 0 0 0 PEANUT OIL 1 TBSP 125 0 14 2.4 0 0 0 SOYBEAN-COTTONSEED OIL, HYDRGN1 TBSP 125 0 14 2.5 0 0 0 SOYBEAN OIL, HYDROGENATED 1 TBSP 125 0 14 2.1 0 0 0 SUNFLOWER SEEDS 1 OZ 160 6 14 1.5 0 5 1 CASHEW NUTS, OIL ROASTD,UNSALT1 OZ 165 5 14 2.7 0 8 5 CASHEW NUTS, OIL ROASTD,SALTED1 OZ 165 5 14 2.7 0 8 177 PEANUTS, OIL ROASTED, SALTED 1 OZ 165 8 14 1.9 0 5 122 PISTACHIO NUTS 1 OZ 165 6 14 1.7 0 7 2 PEANUTS, OIL ROASTED, UNSALTED1 OZ 165 8 14 1.9 0 5 4 CHICKEN GRAVY, CANNED 1 CUP 190 5 14 3.4 5 13 1373 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CR OF MUSHROM SOUP W/ MLK,CNND1 CUP 205 6 14 5.1 20 15 1076 PORK, CURED, HAM, ROSTED,LN+FT3 OZ 205 18 14 5.1 53 0 1009 VEAL RIB, MED FAT, ROASTED 3 OZ 230 23 14 6 109 0 57 PEANUT BUTTER COOKIE,HOME RECP4 COOKIE 245 4 14 4 22 28 142 FRIED PIE, CHERRY 1 PIE 250 2 14 5.8 13 32 371 FRIED PIE, APPLE 1 PIE 255 2 14 5.8 14 31 326 ICE CREAM, VANLLA, REGULR 11% 1 CUP 270 5 14 8.9 59 32 116 LEMON MERINGUE PIE 1 PIECE 355 5 14 4.3 143 53 395 SHEETCAKE,W/ WHFRSTNG,HOMERCIP1 PIECE 445 4 14 4.6 70 77 275 CHOCOLATE, BITTER OT BAKING 1 OZ 145 3 15 9 0 8 1 COCONUT, RAW, PIECE 1 PIECE 160 1 15 13.4 0 7 9 ALMONDS, WHOLE 1 OZ 165 6 15 1.4 0 6 3 MIXED NUTS W/ PEANTS,DRY,UNSLT1 OZ 170 5 15 2 0 7 3 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram MIXED NUTS W/ PEANTS,DRY,SALTD1 OZ 170 5 15 2 0 7 190 LAMB,CHOPS,ARM,BRAISED,LEAN+FT2.2 OZ 220 20 15 6.9 77 0 46 BEEF STEAK,SIRLOIN,BROIL,LN+FT3 OZ 240 23 15 6.4 77 0 53 CHEESEBURGER, REGULAR 1 SANDWH 300 15 15 7.3 44 28 672 CUSTARD, BAKED 1 CUP 305 14 15 6.8 278 29 209 WALNUTS, BLACK, CHOPPED 1 OZ 170 7 16 1 0 3 0 MIXED NUTS W/ PEANTS,OIL,UNSLT1 OZ 175 5 16 2.5 0 6 3 MIXED NUTS W/ PEANTS,OIL,SALTD1 OZ 175 5 16 2.5 0 6 185 BOLOGNA 2 SLICES 180 7 16 6.1 31 2 581 IMITATN WHIPD TOPING,PRESSRZD 1 CUP 185 1 16 13.2 0 11 43 GROUND BEEF, BROILED, LEAN 3 OZ 230 21 16 6.2 74 0 65 ENCHILADA 1 ENCHLD 235 20 16 7.7 19 24 1332 LAMB,CHOPS,LOIN,BROIL,LEAN+FAT2.8 OZ 235 22 16 7.3 78 0 62 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CHILI CON CARNE W/ BEANS, CNND1 CUP 340 19 16 5.8 28 31 1354 PUMPERNICKEL BREAD 1 LOAF 1160 42 16 2.6 0 218 2461 CRACKED-WHEAT BREAD 1 LOAF 1190 42 16 3.1 0 227 1966 PINE NUTS 1 OZ 160 3 17 2.7 0 5 20 CHOP SUEY W/ BEEF + PORK,HMRCP1 CUP 300 26 17 4.3 68 13 1053 CHEESE SAUCE W/ MILK, FRM MIX 1 CUP 305 16 17 9.3 53 23 1565 PUMPKIN PIE 1 PIECE 320 6 17 6.4 109 37 325 CUSTARD PIE 1 PIECE 330 9 17 5.6 169 36 436 BLUEBERRY PIE 1 PIECE 380 4 17 4.3 0 55 423 PEACH PIE 1 PIECE 405 4 17 4.1 0 60 423 MIXED GRAIN BREAD 1 LOAF 1165 45 17 3.2 0 212 1870 RYE BREAD, LIGHT 1 LOAF 1190 38 17 3.3 0 218 3164 FILBERTS, (HAZELNUTS) CHOPPED 1 OZ 180 4 18 1.3 0 4 1 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram WALNUTS, ENGLISH, PIECES 1 OZ 180 4 18 1.6 0 5 3 BRAUNSCHWEIGER 2 SLICES 205 8 18 6.2 89 2 652 SPINACH SOUFFLE 1 CUP 220 11 18 7.1 184 3 763 GROUND BEEF, BROILED, REGULAR 3 OZ 245 20 18 6.9 76 0 70 PORK FRESH HAM, ROASTD,LEAN+FT3 OZ 250 21 18 6.4 79 0 50 CHEESECAKE 1 PIECE 280 5 18 9.9 170 26 204 POTATOES, HASHED BROWN,FR FRZN1 CUP 340 5 18 7 0 44 53 ENG MUFFIN, EGG, CHEESE, BACON1 SANDWH 360 18 18 8 213 31 832 CHICKEN AND NOODLES, HOME RECP1 CUP 365 22 18 5.1 103 26 600 CHICKEN, FRIED, BATTER, BREAST4.9 OZ 365 35 18 4.9 119 13 385 BEANS,DRY,CANNED,W/FRANKFURTER1 CUP 365 19 18 7.4 30 32 1374 APPLE PIE 1 PIECE 405 3 18 4.6 0 60 476 CHERRY PIE 1 PIECE 410 4 18 4.7 0 61 480 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram WHITE BREAD 1 LOAF 1210 38 18 5.6 0 222 2334 RAISIN BREAD 1 LOAF 1260 37 18 4.1 0 239 1657 FRENCH OR VIENNA BREAD 1 LOAF 1270 43 18 3.8 0 230 2633 BRAZIL NUTS 1 OZ 185 4 19 4.6 0 4 1 PECANS, HALVES 1 OZ 190 2 19 1.5 0 5 0 IMITATION WHIPPED TOPPING,FRZN1 CUP 240 1 19 16.3 0 17 19 PORK CHOP, LOIN, BROIL, LEN+FT3.1 OZ 275 24 19 7 84 0 61 POTATOES, AU GRATIN, HOME RECP1 CUP 325 12 19 11.6 56 28 1061 EVAPORATED MILK, WHOLE, CANNED1 CUP 340 17 19 11.6 74 25 267 RICOTTA CHEESE, PART SKIM MILK1 CUP 340 28 19 12.1 76 13 307 EGGNOG 1 CUP 340 10 19 11.3 149 34 138 TUNA SALAD 1 CUP 375 33 19 3.3 80 19 877 WHEAT BREAD 1 LOAF 1160 43 19 3.9 0 213 2447 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram HOLLANDAISE SCE, W/ H2O,FRM MX1 CUP 240 5 20 11.6 52 14 1564 PORK FRESH RIB, ROASTD,LEAN+FT3 OZ 270 21 20 7.2 69 0 37 WHOLE-WHEAT BREAD 1 LOAF 1110 44 20 5.8 0 206 2887 OATMEAL BREAD 1 LOAF 1145 38 20 3.7 0 212 2231 POTATO SALAD MADE W/ MAYONNAIS1 CUP 360 7 21 3.6 170 28 1323 CARROT CAKE,CREMCHESE FRST,REC1 PIECE 385 4 21 4.1 74 48 279 HAMBURGER, 4OZ PATTY 1 SANDWH 445 25 21 7.1 71 38 763 MACADAMIA NUTS, OILRSTD,SALTED1 OZ 205 2 22 3.2 0 4 74 MACADAMIA NUTS, OILRSTD,UNSALT1 OZ 205 2 22 3.2 0 4 2 PORK SHOULDER, BRAISD,LEAN+FAT3 OZ 295 23 22 7.9 93 0 75 MACARONI AND CHEESE, HOME RCPE1 CUP 430 17 22 9.8 44 40 1086 ICE CREAM, VANLLA, SOFT SERVE 1 CUP 375 7 23 13.5 153 38 153 FISH SANDWICH, REG, W/ CHEESE 1 SANDWH 420 16 23 6.3 56 39 667 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CREME PIE 1 PIECE 455 3 23 15 8 59 369 ICE CREAM, VANLLA, RICH 16% FT1 CUP 350 4 24 14.7 88 32 108 DUCK, ROASTED, FLESH ONLY 1/2 DUCK 445 52 25 9.2 197 0 144 BEEF ROAST, RIB, LEAN + FAT 3 OZ 315 19 26 10.8 72 0 54 LAMB, RIB, ROASTED, LEAN + FAT3 OZ 315 18 26 12.1 77 0 60 BEEF, CKD,CHUCK BLADE,LEAN+FAT3 OZ 325 22 26 10.8 87 0 53 BREAD STUFFING,FROM MX,MOIST 1 CUP 420 9 26 5.3 67 40 1023 COCONUT, RAW, SHREDDED 1 CUP 285 3 27 23.8 0 12 16 PORK CHOP, LOIN,PANFRY,LEAN+FT3.1 OZ 335 21 27 9.8 92 0 64 AVOCADOS, FLORIDA 1 AVOCDO 340 5 27 5.3 0 27 15 FISH SANDWICH, LGE, W/O CHEESE1 SANDWH 470 18 27 6.3 91 41 621 SWEETENED CONDENSED MILK CNND 1 CUP 980 24 27 16.8 104 166 389 HALF AND HALF, CREAM 1 CUP 315 7 28 17.3 89 10 98 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram AVOCADOS, CALIFORNIA 1 AVOCDO 305 4 30 4.5 0 12 21 WHITE SAUCE, MEDIUM, HOME RECP1 CUP 395 10 30 9.1 32 24 888 PARMESAN CHEESE, GRATED 1 CUP 455 42 30 19.1 79 4 1861 BEEF POTPIE, HOME RECIPE 1 PIECE 515 21 30 7.9 42 39 596 BREAD STUFFING,FROM MX,DRYTYPE1 CUP 500 9 31 6.1 0 50 1254 CHEESEBURGER, 4OZ PATTY 1 SANDWH 525 30 31 15.1 104 40 1224 CHICKEN POTPIE, HOME RECIPE 1 PIECE 545 23 31 10.3 56 42 594 SHERBET, 2% FAT 1/2 GAL 2160 17 31 19 113 469 706 RICOTTA CHEESE, WHOLE MILK 1 CUP 430 28 32 20.4 124 7 207 PECAN PIE 1 PIECE 575 7 32 4.7 95 71 305 COCONUT, DRIED, SWEETND,SHREDD1 CUP 470 3 33 29.3 0 44 244 CHICKEN A LA KING, HOME RECIPE1 CUP 470 27 34 12.9 221 12 760 CHEDDDAR CHEESE, SHREDDED 1 CUP 455 28 37 23.8 119 1 701 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram IMITATN SOUR DRESSING 1 CUP 415 8 39 31.2 13 11 113 GINGERBREAD CAKE, FROM MIX 1 CAKE 1575 18 39 9.6 6 291 1733 COFFEECAKE, CRUMB, FROM MIX 1 CAKE 1385 27 41 11.8 279 225 1853 ICE MILK, VANILLA, 4% FAT 1/2 GAL 1470 41 45 28.1 146 232 836 LIGHT, COFFEE OR TABLE CREAM 1 CUP 470 6 46 28.8 159 9 95 SOUR CREAM 1 CUP 495 7 48 30 102 10 123 QUICHE LORRAINE 1 SLICE 600 13 48 23.2 285 29 653 PIECRUST,FROM HOME RECIPE 1 SHELL 900 11 60 14.8 0 79 1100 SEMISWEET CHOCOLATE 1 CUP 860 7 61 36.2 0 97 24 CASHEW NUTS, OIL ROASTD,SALTED1 CUP 750 21 63 12.4 0 37 814 CASHEW NUTS, OIL ROASTD,UNSALT1 CUP 750 21 63 12.4 0 37 22 CASHEW NUTS, DRY ROASTED,SALTD1 CUP 785 21 63 12.5 0 45 877 CASHEW NUTS, DRY ROASTD,UNSALT1 CUP 785 21 63 12.5 0 45 21 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram MARGARINE, SPREAD,HARD,60% FAT1/2 CUP 610 1 69 15.9 0 0 1123 ALMONDS, SLIVERED 1 CUP 795 27 70 6.7 0 28 15 WALNUTS, BLACK, CHOPPED 1 CUP 760 30 71 4.5 0 15 1 PEANUTS, OIL ROASTED, SALTED 1 CUP 840 39 71 9.9 0 27 626 PEANUTS, OIL ROASTED, UNSALTED1 CUP 840 39 71 9.9 0 27 22 DANISH PASTRY, PLAIN, NO NUTS 1 RING 1305 21 71 21.8 292 152 1302 FILBERTS, (HAZELNUTS) CHOPPED 1 CUP 725 15 72 5.3 0 18 3 PECANS, HALVES 1 CUP 720 8 73 5.9 0 20 1 WHIPPING CREAM, UNWHIPED,LIGHT1 CUP 700 5 74 46.2 265 7 82 WALNUTS, ENGLISH, PIECES 1 CUP 770 17 74 6.7 0 22 12 LEMON MERINGUE PIE 1 PIE 2140 31 86 26 857 317 2369 MARGARINE, IMITATION 40% FAT 8 OZ 785 1 88 17.5 0 1 2178 WHIPPING CREAM, UNWHIPED,HEAVY1 CUP 820 5 88 54.8 326 7 89 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram MARGARINE, REGULR,HARD,80% FAT1/2 CUP 810 1 91 17.9 0 1 1066 BUTTER, UNSALTED 1/2 CUP 810 1 92 57.1 247 0 12 BUTTER, SALTED 1/2 CUP 810 1 92 57.1 247 0 933 PIECRUST, FROM MIX 2 CRUST 1485 20 93 22.7 0 141 2602 POUND CAKE, COMMERCIAL 1 LOAF 1935 26 94 52 1100 257 1857 POUND CAKE, FROM HOME RECIPE 1 LOAF 2025 33 94 21.1 555 265 1645 CUSTARD PIE 1 PIE 1985 56 101 33.7 1010 213 2612 PEACH PIE 1 PIE 2410 24 101 24.6 0 361 2533 PUMPKIN PIE 1 PIE 1920 36 102 38.2 655 223 1947 BLUEBERRY PIE 1 PIE 2285 23 102 25.5 0 330 2533 MACADAMIA NUTS, OILRSTD,SALTED1 CUP 960 10 103 15.4 0 17 348 MACADAMIA NUTS, OILRSTD,UNSALT1 CUP 960 10 103 15.4 0 17 9 APPLE PIE 1 PIE 2420 21 105 27.4 0 360 2844 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram CHERRY PIE 1 PIE 2465 25 107 28.4 0 363 2873 SHEETCAKE W/O FRSTNG,HOMERECIP1 CAKE 2830 35 108 29.5 552 434 2331 ICE CREAM, VANLLA, REGULR 11% 1/2 GALN 2155 38 115 71.3 476 254 929 YELLOW CAKE W/ CHOC FRST,FRMIX1 CAKE 3735 45 125 47.8 576 638 2515 SHEETCAKE,W/ WHFRSTNG,HOMERCIP1 CAKE 4020 37 129 41.6 636 694 2488 DEVIL'S FOOD CAKE,CHOCFRST,FMX1 CAKE 3755 49 136 55.6 598 645 2900 MARGARINE, SPREAD,SOFT,60% FAT8 OZ 1225 1 138 29.1 0 0 2256 CREME PIE 1 PIE 2710 20 139 90.1 46 351 2207 WHITE CAKE W/ WHT FRSTNG,COMML1 CAKE 4170 43 148 33.1 46 670 2827 YELLOWCAKE W/ CHOCFRSTNG,COMML1 CAKE 3895 40 175 92 609 620 3080 MARGARINE, REGULR,SOFT,80% FAT8 OZ 1625 2 183 31.3 0 1 2449 PECAN PIE 1 PIE 3450 42 189 28.1 569 423 1823 ICE CREAM, VANLLA, RICH 16% FT1/2 GAL 2805 33 190 118.3 703 256 868 Description of food Energy Protein Fat Saturated FatCholesterolCarbohydrate Sodium (Calories(Grams) (Grams) (Grams) (Milligrams (Grams) (Milligram FATS, COOKING/VEGETBL SHORTENG1 CUP 1810 0 205 51.3 0 0 0 LARD 1 CUP 1850 0 205 80.4 195 0 0 CHEESECAKE 1 CAKE 3350 60 213 119.9 2053 317 2464 OLIVE OIL 1 CUP 1910 0 216 29.2 0 0 0 PEANUT OIL 1 CUP 1910 0 216 36.5 0 0 0 SOYBEAN-COTTONSEED OIL, HYDRGN1 CUP 1925 0 218 39.2 0 0 0 SAFFLOWER OIL 1 CUP 1925 0 218 19.8 0 0 0 SOYBEAN OIL, HYDROGENATED 1 CUP 1925 0 218 32.5 0 0 0 SUNFLOWER OIL 1 CUP 1925 0 218 22.5 0 0 0 CORN OIL 1 CUP 1925 0 218 27.7 0 0 0 FRUITCAKE,DARK, FROM HOMERECIP1 CAKE 5185 74 228 47.6 640 783 2123 CARROT CAKE,CREMCHESE FRST,REC1 CAKE 6175 63 328 66 1183 775 4470

SORTED BY FOOD NAME

Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) 1000 ISLAND, SALAD DRSNG,LOCAL1 TBSP 2 25 2 0 2 15 0.2 1000 ISLAND, SALAD DRSNG,REGLR1 TBSP 6 60 2 0 4 16 1 100% NATURAL CEREAL 1 OZ 6 135 18 3 0 28.35 4.1 40% BRAN FLAKES, KELLOGG'S 1 OZ 1 90 22 4 0 28.35 0.1 40% BRAN FLAKES, POST 1 OZ 0 90 22 3 0 28.35 0.1 ALFALFA SEEDS, SPROUTED, RAW 1 CUP 0 10 1 1 0 33 0 ALL-BRAN CEREAL 1 OZ 1 70 21 4 0 28.35 0.1 ALMONDS, SLIVERED 1 CUP 70 795 28 27 0 135 6.7 ALMONDS, WHOLE 1 OZ 15 165 6 6 0 28.35 1.4 ANGELFOOD CAKE, FROM MIX 1 CAKE 2 1510 342 38 0 635 0.4 ANGELFOOD CAKE, FROM MIX 1 PIECE 0 125 29 3 0 53 0 APPLE JUICE, CANNED 1 CUP 0 115 29 0 0 248 0 APPLE PIE 1 PIE 105 2420 360 21 0 945 27.4 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) APPLE PIE 1 PIECE 18 405 60 3 0 158 4.6

APPLESAUCE, CANNED, SWEETENED 1 CUP 0 195 51 0 0 255 0.1 APPLESAUCE, CANNED,UNSWEETENED1 CUP 0 105 28 0 0 244 0 APPLES, DRIED, SULFURED 10 RINGS 0 155 42 1 0 64 0 APPLES, RAW, PEELED, SLICED 1 CUP 0 65 16 0 0 110 0.1 APPLES, RAW, UNPEELED,2 PER LB1 APPLE 1 125 32 0 0 212 0.1 APPLES, RAW, UNPEELED,3 PER LB1 APPLE 0 80 21 0 0 138 0.1 APRICOT NECTAR, NO ADDED VIT C1 CUP 0 140 36 1 0 251 0 APRICOTS, CANNED, JUICE PACK 1 CUP 0 120 31 2 0 248 0 APRICOTS, CANNED, JUICE PACK 3 HALVES 0 40 10 1 0 84 0 APRICOTS, DRIED, COOKED,UNSWTN1 CUP 0 210 55 3 0 250 0 APRICOTS, DRIED, UNCOOKED 1 CUP 1 310 80 5 0 130 0 APRICOTS, RAW 3 APRCOT 0 50 12 1 0 106 0 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) APRICOT, CANNED, HEAVY SYRUP 1 CUP 0 215 55 1 0 258 0 APRICOT, CANNED, HEAVY SYRUP 3 HALVES 0 70 18 0 0 85 0 ARTICHOKES, GLOBE, COOKED, DRN1 ARTCHK 0 55 12 3 0 120 0 ASPARAGUS, CKD FRM FRZ,DRN,CUT1 CUP 1 50 9 5 0 180 0.2 ASPARAGUS, CKD FRM FRZ,DR,SPER4 SPEARS 0 15 3 2 0 60 0.1 ASPARAGUS, CKD FRM RAW, DR,CUT1 CUP 1 45 8 5 0 180 0.1 ASPARAGUS, CKD FRM RAW,DR,SPER4 SPEARS 0 15 3 2 0 60 0 ASPARAGUS,CANNED,SPEARS,NOSALT4 SPEARS 0 10 2 1 0 80 0 ASPARAGUS,CANNED,SPEARS,W/SALT4 SPEARS 0 10 2 1 0 80 0 AVOCADOS, CALIFORNIA 1 AVOCDO 30 305 12 4 0 173 4.5 AVOCADOS, FLORIDA 1 AVOCDO 27 340 27 5 0 304 5.3 BAGELS, EGG 1 BAGEL 2 200 38 7 44 68 0.3 BAGELS, PLAIN 1 BAGEL 2 200 38 7 0 68 0.3 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) BAKING POWDER, LOW SODIUM 1 TSP 0 5 1 0 0 4.3 0 BAKING POWDER, STRGHT PHOSPHAT1 TSP 0 5 1 0 0 3.8 0 BAKING POWDER,SAS, CA PO4 1 TSP 0 5 1 0 0 3 0 BAKING POWDER,SAS,CAPO4+CASO4 1 TSP 0 5 1 0 0 2.9 0 BAKING PWDR BISCUITS,FROM MIX 1 BISCUT 3 95 14 2 0 28 0.8 BAKING PWDR BISCUITS,HOMERECPE1 BISCUT 5 100 13 2 0 28 1.2 BAKING PWDR BISCUITS,REFRGDOGH1 BISCUT 2 65 10 1 1 20 0.6 BAMBOO SHOOTS, CANNED, DRAINED1 CUP 1 25 4 2 0 131 0.1 BANANAS 1 BANANA 1 105 27 1 0 114 0.2 BANANAS, SLICED 1 CUP 1 140 35 2 0 150 0.3 BARBECUE SAUCE 1 TBSP 0 10 2 0 0 16 0 BARLEY, PEARLED,LIGHT, UNCOOKD1 CUP 2 700 158 16 0 200 0.3 BEAN SPROUTS, MUNG, COOKD,DRAN1 CUP 0 25 5 3 0 124 0 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) BEAN SPROUTS, MUNG, RAW 1 CUP 0 30 6 3 0 104 0 BEAN WITH BACON SOUP, CANNED 1 CUP 6 170 23 8 3 253 1.5 BEANS,DRY,CANNED,W/FRANKFURTER1 CUP 18 365 32 19 30 255 7.4 BEANS,DRY,CANNED,W/PORK+SWTSCE1 CUP 12 385 54 16 10 255 4.3 BEANS,DRY,CANNED,W/PORK+TOMSCE1 CUP 7 310 48 16 10 255 2.4 BEEF AND VEGETABLE STEW,HM RCP1 CUP 11 220 15 16 71 245 4.4 BEEF BROTH, BOULLN, CONSM,CNND1 CUP 1 15 0 3 0 240 0.3 BEEF GRAVY, CANNED 1 CUP 5 125 11 9 7 233 2.7 BEEF HEART, BRAISED 3 OZ 5 150 0 24 164 85 1.2 BEEF LIVER, FRIED 3 OZ 7 185 7 23 410 85 2.5 BEEF NOODLE SOUP, CANNED 1 CUP 3 85 9 5 5 244 1.1 BEEF POTPIE, HOME RECIPE 1 PIECE 30 515 39 21 42 210 7.9 BEEF ROAST, EYE O RND, LEAN 2.6 OZ 5 135 0 22 52 75 1.9 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) BEEF ROAST, EYE O RND,LEAN+FAT3 OZ 12 205 0 23 62 85 4.9 BEEF ROAST, RIB, LEAN ONLY 2.2 OZ 9 150 0 17 49 61 3.6 BEEF ROAST, RIB, LEAN + FAT 3 OZ 26 315 0 19 72 85 10.8 BEEF STEAK,SIRLOIN,BROIL,LEAN 2.5 OZ 6 150 0 22 64 72 2.6 BEEF STEAK,SIRLOIN,BROIL,LN+FT3 OZ 15 240 0 23 77 85 6.4 BEEF, CANNED, CORNED 3 OZ 10 185 0 22 80 85 4.2 BEEF, CKD,BTTM ROUND,LEAN ONLY2.8 OZ 8 175 0 25 75 78 2.7 BEEF, CKD,BTTM ROUND,LEAN+ FAT3 OZ 13 220 0 25 81 85 4.8 BEEF, CKD,CHUCK BLADE,LEANONLY2.2 OZ 9 170 0 19 66 62 3.9 BEEF, CKD,CHUCK BLADE,LEAN+FAT3 OZ 26 325 0 22 87 85 10.8 BEEF, DRIED, CHIPPED 2.5 OZ 4 145 0 24 46 72 1.8 BEER, LIGHT 12 FL OZ 0 95 5 1 0 355 0 BEER, REGULAR 12 FL OZ 0 150 13 1 0 360 0 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) BEET GREENS, COOKED, DRAINED 1 CUP 0 40 8 4 0 144 0 BEETS, CANNED, DRAINED,NO SALT1 CUP 0 55 12 2 0 170 0 BEETS, CANNED, DRAINED,W/ SALT1 CUP 0 55 12 2 0 170 0 BEETS, COOKED, DRAINED, DICED 1 CUP 0 55 11 2 0 170 0 BEETS, COOKED, DRAINED, WHOLE 2 BEETS 0 30 7 1 0 100 0 BLACK-EYED PEAS, DRY, COOKED 1 CUP 1 190 35 13 0 250 0.2 BLACK BEANS, DRY, COOKED,DRAND1 CUP 1 225 41 15 0 171 0.1 BLACKBERRIES, RAW 1 CUP 1 75 18 1 0 144 0.2 BLACKEYE PEAS, IMMATR,RAW,CKED1 CUP 1 180 30 13 0 165 0.3 BLACKEYE PEAS,IMMTR,FRZN,CKED 1 CUP 1 225 40 14 0 170 0.3 BLUE CHEESE 1 OZ 8 100 1 6 21 28.35 5.3 BLUE CHEESE SALAD DRESSING 1 TBSP 8 75 1 1 3 15 1.5 BLUEBERRIES, FROZEN, SWEETENED1 CUP 0 185 50 1 0 230 0 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) BLUEBERRIES, FROZEN, SWEETENED10 OZ 0 230 62 1 0 284 0 BLUEBERRIES, RAW 1 CUP 1 80 20 1 0 145 0 BLUEBERRY MUFFINS, HOME RECIPE1 MUFFIN 5 135 20 3 19 45 1.5 BLUEBERRY MUFFINS,FROM COM MIX1 MUFFIN 5 140 22 3 45 45 1.4 BLUEBERRY PIE 1 PIE 102 2285 330 23 0 945 25.5 BLUEBERRY PIE 1 PIECE 17 380 55 4 0 158 4.3 BOLOGNA 2 SLICES 16 180 2 7 31 57 6.1 BOSTON BROWN BREAD,W/WHTECRNM 1 SLICE 1 95 21 2 3 45 0.3 BOSTON BROWN BREAD,W/YLLWCRNML1 SLICE 1 95 21 2 3 45 0.3 BOUILLON, DEHYDRTD, UNPREPARED1 PKT 1 15 1 1 1 6 0.3 BRAN MUFFINS, FROM COMMERL MIX1 MUFFIN 4 140 24 3 28 45 1.3 BRAN MUFFINS, HOME RECIPE 1 MUFFIN 6 125 19 3 24 45 1.4 BRAUNSCHWEIGER 2 SLICES 18 205 2 8 89 57 6.2 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) BRAZIL NUTS 1 OZ 19 185 4 4 0 28.35 4.6 BREAD STUFFING,FROM MX,DRYTYPE1 CUP 31 500 50 9 0 140 6.1 BREAD STUFFING,FROM MX,MOIST 1 CUP 26 420 40 9 67 203 5.3 BREADCRUMBS, DRY, GRATED 1 CUP 5 390 73 13 5 100 1.5 BROCCOLI, FRZN, COOKED, DRANED1 CUP 0 50 10 6 0 185 0 BROCCOLI, FRZN, COOKED, DRANED1 PIECE 0 10 2 1 0 30 0 BROCCOLI, RAW 1 SPEAR 1 40 8 4 0 151 0.1 BROCCOLI, RAW, COOKED, DRAINED1 CUP 0 45 9 5 0 155 0.1 BROCCOLI, RAW, COOKED, DRAINED1 SPEAR 1 50 10 5 0 180 0.1 BROWN AND SERVE SAUSAGE,BRWND 1 LINK 5 50 0 2 9 13 1.7 BROWN GRAVY FROM DRY MIX 1 CUP 2 80 14 3 2 261 0.9 BROWNIES W/ NUTS,FRM HOME RECP1 BROWNE 6 95 11 1 18 20 1.4 BROWNIES W/ NUTS,FRSTNG,CMMRCL1 BROWNE 4 100 16 1 14 25 1.6 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) BRUSSELS SPROUTS, FRZN, COOKED1 CUP 1 65 13 6 0 155 0.1 BRUSSELS SPROUTS, RAW, COOKED 1 CUP 1 60 13 4 0 155 0.2 BUCKWHEAT FLOUR, LIGHT, SIFTED1 CUP 1 340 78 6 0 98 0.2 BULGUR, UNCOOKED 1 CUP 3 600 129 19 0 170 1.2 BUTTERMILK, DRIED 1 CUP 7 465 59 41 83 120 4.3 BUTTERMILK, FLUID 1 CUP 2 100 12 8 9 245 1.3 BUTTER, SALTED 1 PAT 4 35 0 0 11 5 2.5 BUTTER, SALTED 1 TBSP 11 100 0 0 31 14 7.1 BUTTER, SALTED 1/2 CUP 92 810 0 1 247 113 57.1 BUTTER, UNSALTED 1 PAT 4 35 0 0 11 5 2.5 BUTTER, UNSALTED 1 TBSP 11 100 0 0 31 14 7.1 BUTTER, UNSALTED 1/2 CUP 92 810 0 1 247 113 57.1 CABBAGE, CHINESE, PAK-CHOI,CKD1 CUP 0 20 3 3 0 170 0 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) CABBAGE, CHINESE,PE-TSAI, RAW 1 CUP 0 10 2 1 0 76 0 CABBAGE, COMMON, COOKED, DRNED1 CUP 0 30 7 1 0 150 0 CABBAGE, COMMON, RAW 1 CUP 0 15 4 1 0 70 0 CABBAGE, RED, RAW 1 CUP 0 20 4 1 0 70 0 CABBAGE, SAVOY, RAW 1 CUP 0 20 4 1 0 70 0 CAKE OR PASTRY FLOUR, SIFTED 1 CUP 1 350 76 7 0 96 0.1 CAMEMBERT CHEESE 1 WEDGE 9 115 0 8 27 38 5.8 CANTALOUP, RAW 1/2 MELN 1 95 22 2 0 267 0.1 CAP'N CRUNCH CEREAL 1 OZ 3 120 23 1 0 28.35 1.7 CARAMELS, PLAIN OR CHOCOLATE 1 OZ 3 115 22 1 1 28.35 2.2 CAROB FLOUR 1 CUP 0 255 126 6 0 140 0 CARROT CAKE,CREMCHESE FRST,REC1 CAKE 328 6175 775 63 1183 1536 66 CARROT CAKE,CREMCHESE FRST,REC1 PIECE 21 385 48 4 74 96 4.1 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) CARROTS, CANNED, DRN, W/ SALT 1 CUP 0 35 8 1 0 146 0.1 CARROTS, CANNED,DRND, W/O SALT1 CUP 0 35 8 1 0 146 0.1 CARROTS, COOKED FROM FROZEN 1 CUP 0 55 12 2 0 146 0 CARROTS, COOKED FROM RAW 1 CUP 0 70 16 2 0 156 0.1 CARROTS, RAW, GRATED 1 CUP 0 45 11 1 0 110 0 CARROTS, RAW, WHOLE 1 CARROT 0 30 7 1 0 72 0 CASHEW NUTS, DRY ROASTD,SALTED1 OZ 13 165 9 4 0 28.35 2.6 CASHEW NUTS, DRY ROASTD,UNSALT1 CUP 63 785 45 21 0 137 12.5 CASHEW NUTS, DRY ROASTD,UNSALT1 OZ 13 165 9 4 0 28.35 2.6 CASHEW NUTS, DRY ROASTED,SALTD1 CUP 63 785 45 21 0 137 12.5 CASHEW NUTS, OIL ROASTD,SALTED1 CUP 63 750 37 21 0 130 12.4 CASHEW NUTS, OIL ROASTD,SALTED1 OZ 14 165 8 5 0 28.35 2.7 CASHEW NUTS, OIL ROASTD,UNSALT1 CUP 63 750 37 21 0 130 12.4 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) CASHEW NUTS, OIL ROASTD,UNSALT1 OZ 14 165 8 5 0 28.35 2.7 CATSUP 1 CUP 1 290 69 5 0 273 0.2 CATSUP 1 TBSP 0 15 4 0 0 15 0 CAULIFLOWER, COOKED FROM FROZN1 CUP 0 35 7 3 0 180 0.1 CAULIFLOWER, COOKED FROM RAW 1 CUP 0 30 6 2 0 125 0 CAULIFLOWER, RAW 1 CUP 0 25 5 2 0 100 0 CELERY SEED 1 TSP 1 10 1 0 0 2 0 CELERY, PASCAL TYPE, RAW,PIECE1 CUP 0 20 4 1 0 120 0 CELERY, PASCAL TYPE, RAW,STALK1 STALK 0 5 1 0 0 40 0 CHEDDAR CHEESE 1 CU IN 6 70 0 4 18 17 3.6 CHEDDAR CHEESE 1 OZ 9 115 0 7 30 28.35 6 CHEDDDAR CHEESE, SHREDDED 1 CUP 37 455 1 28 119 113 23.8 CHEERIOS CEREAL 1 OZ 2 110 20 4 0 28.35 0.3 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) CHEESE CRACKERS, PLAIN 10 CRACK 3 50 6 1 6 10 0.9 CHEESE CRACKERS, SANDWCH,PEANT1 SANDWH 2 40 5 1 1 8 0.4 CHEESE SAUCE W/ MILK, FRM MIX 1 CUP 17 305 23 16 53 279 9.3 CHEESEBURGER, 4OZ PATTY 1 SANDWH 31 525 40 30 104 194 15.1 CHEESEBURGER, REGULAR 1 SANDWH 15 300 28 15 44 112 7.3 CHEESECAKE 1 CAKE 213 3350 317 60 2053 1110 119.9 CHEESECAKE 1 PIECE 18 280 26 5 170 92 9.9 CHERRIES, SOUR,RED,CANND,WATER1 CUP 0 90 22 2 0 244 0.1 CHERRIES, SWEET, RAW 10 CHERY 1 50 11 1 0 68 0.1 CHERRY PIE 1 PIE 107 2465 363 25 0 945 28.4 CHERRY PIE 1 PIECE 18 410 61 4 0 158 4.7 CHESTNUTS, EUROPEAN, ROASTED 1 CUP 3 350 76 5 0 143 0.6 CHICKEN A LA KING, HOME RECIPE1 CUP 34 470 12 27 221 245 12.9 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) CHICKEN AND NOODLES, HOME RECP1 CUP 18 365 26 22 103 240 5.1 CHICKEN CHOW MEIN, CANNED 1 CUP 0 95 18 7 8 250 0.1 CHICKEN CHOW MEIN, HOME RECIPE1 CUP 10 255 10 31 75 250 4.1 CHICKEN FRANKFURTER 1 FRANK 9 115 3 6 45 45 2.5 CHICKEN GRAVY FROM DRY MIX 1 CUP 2 85 14 3 3 260 0.5 CHICKEN GRAVY, CANNED 1 CUP 14 190 13 5 5 238 3.4 CHICKEN LIVER, COOKED 1 LIVER 1 30 0 5 126 20 0.4 CHICKEN NOODLE SOUP, CANNED 1 CUP 2 75 9 4 7 241 0.7 CHICKEN NOODLE SOUP,DEHYD,PRPD1 PKT 1 40 6 2 2 188 0.2 CHICKEN POTPIE, HOME RECIPE 1 PIECE 31 545 42 23 56 232 10.3 CHICKEN RICE SOUP, CANNED 1 CUP 2 60 7 4 7 241 0.5 CHICKEN ROLL, LIGHT 2 SLICES 4 90 1 11 28 57 1.1 CHICKEN, CANNED, BONELESS 5 OZ 11 235 0 31 88 142 3.1 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) CHICKEN, FRIED, BATTER, BREAST4.9 OZ 18 365 13 35 119 140 4.9 CHICKEN, FRIED, BATTER,DRMSTCK2.5 OZ 11 195 6 16 62 72 3 CHICKEN, FRIED, FLOUR, BREAST 3.5 OZ 9 220 2 31 87 98 2.4 CHICKEN, FRIED, FLOUR, DRMSTCK1.7 OZ 7 120 1 13 44 49 1.8 CHICKEN, ROASTED, BREAST 3.0 OZ 3 140 0 27 73 86 0.9 CHICKEN, ROASTED, DRUMSTICK 1.6 OZ 2 75 0 12 41 44 0.7 CHICKEN, STEWED, LIGHT + DARK 1 CUP 9 250 0 38 116 140 2.6 CHICKPEAS, COOKED, DRAINED 1 CUP 4 270 45 15 0 163 0.4 CHILI CON CARNE W/ BEANS, CNND1 CUP 16 340 31 19 28 255 5.8 CHILI POWDER 1 TSP 0 10 1 0 0 2.6 0.1 CHOCOLATE CHIP COOKIES,COMMRCL4 COOKIE 9 180 28 2 5 42 2.9 CHOCOLATE CHIP COOKIES,HME RCP4 COOKIE 11 185 26 2 18 40 3.9 CHOCOLATE CHIP COOKIES,REFRIG 4 COOKIE 11 225 32 2 22 48 4 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) CHOCOLATE MILK, LOWFAT 1% 1 CUP 3 160 26 8 7 250 1.5 CHOCOLATE MILK, LOWFAT 2% 1 CUP 5 180 26 8 17 250 3.1 CHOCOLATE MILK, REGULAR 1 CUP 8 210 26 8 31 250 5.3 CHOCOLATE, BITTER OT BAKING 1 OZ 15 145 8 3 0 28.35 9 CHOP SUEY W/ BEEF + PORK,HMRCP1 CUP 17 300 13 26 68 250 4.3 CINNAMON 1 TSP 0 5 2 0 0 2.3 0 CLAM CHOWDER, MANHATTAN, CANND1 CUP 2 80 12 4 2 244 0.4 CLAM CHOWDER, NEW ENG, W/ MILK1 CUP 7 165 17 9 22 248 3 CLAMS, CANNED, DRAINED 3 OZ 2 85 2 13 54 85 0.5 CLAMS, RAW 3 OZ 1 65 2 11 43 85 0.3 CLUB SODA 12 FL OZ 0 0 0 0 0 355 0 COCA PWDR W/O NOFAT DRYMLK,PRD1 SERVNG 9 225 30 9 33 265 5.4 COCA PWDR W/O NONFAT DRY MILK 3/4 OZ 1 75 19 1 0 21 0.3 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) COCOA PWDR WITH NONFAT DRYMILK1 OZ 1 100 22 3 1 28.35 0.6 COCOA PWDR W/ NOFAT DRMLK,PRPD1 SERVNG 1 100 22 3 1 206 0.6 COCONUT, DRIED, SWEETND,SHREDD1 CUP 33 470 44 3 0 93 29.3 COCONUT, RAW, PIECE 1 PIECE 15 160 7 1 0 45 13.4 COCONUT, RAW, SHREDDED 1 CUP 27 285 12 3 0 80 23.8 COFFEECAKE, CRUMB, FROM MIX 1 CAKE 41 1385 225 27 279 430 11.8 COFFEECAKE, CRUMB, FROM MIX 1 PIECE 7 230 38 5 47 72 2 COFFEE, BREWED 6 FL OZ 0 0 0 0 0 180 0 COFFEE, INSTANT, PREPARED 6 FL OZ 0 0 1 0 0 182 0 COLA, DIET, ASPARTAME ONLY 12 FL OZ 0 0 0 0 0 355 0 COLA, DIET, ASPRTAME + SACCHRN12 FL OZ 0 0 0 0 0 355 0 COLA, DIET, SACCHARIN ONLY 12 FL OZ 0 0 0 0 0 355 0 COLA, REGULAR 12 FL OZ 0 160 41 0 0 369 0 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) COLLARDS, COOKED FROM FROZEN 1 CUP 1 60 12 5 0 170 0.1 COLLARDS, COOKED FROM RAW 1 CUP 0 25 5 2 0 190 0.1 COOKED SALAD DRSSING, HOME RCP1 TBSP 2 25 2 1 9 16 0.5 CORN CHIPS 1 OZ 9 155 16 2 0 28.35 1.4 CORN FLAKES, KELLOGG'S 1 OZ 0 110 24 2 0 28.35 0 CORN FLAKES, TOASTIES 1 OZ 0 110 24 2 0 28.35 0 CORN GRITS, COOKED, INSTANT 1 PKT 0 80 18 2 0 137 0 CORN GRITS,CKD,REG,WHTE,NOSALT1 CUP 0 145 31 3 0 242 0 CORN GRITS,CKD,REG,WHTE,W/SALT1 CUP 0 145 31 3 0 242 0 CORN GRITS,CKD,REG,YLLW,NOSALT1 CUP 0 145 31 3 0 242 0 CORN GRITS,CKD,REG,YLLW,W/SALT1 CUP 0 145 31 3 0 242 0 CORN MUFFINS, FROM COMMERL MIX1 MUFFIN 6 145 22 3 42 45 1.7 CORN MUFFINS, HOME RECIPE 1 MUFFIN 5 145 21 3 23 45 1.5 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) CORN OIL 1 CUP 218 1925 0 0 0 218 27.7 CORN OIL 1 TBSP 14 125 0 0 0 14 1.8 CORNMEAL,BOLTED,DRY FORM 1 CUP 4 440 91 11 0 122 0.5 CORNMEAL,DEGERMED,ENRCHED,COOK1 CUP 0 120 26 3 0 240 0 CORNMEAL,DEGERMED,ENRICHED,DRY1 CUP 2 500 108 11 0 138 0.2 CORNMEAL,WHOLE-GRND,UNBOLT,DRY1 CUP 5 435 90 11 0 122 0.5 CORN, CNND,CRM STL,WHIT,NO SAL1 CUP 1 185 46 4 0 256 0.2 CORN, CNND,CRM STL,WHIT,W/SALT1 CUP 1 185 46 4 0 256 0.2 CORN, CNND,CRM STL,YLLW,NO SAL1 CUP 1 185 46 4 0 256 0.2 CORN, CNND,CRM STL,YLLW,W/SALT1 CUP 1 185 46 4 0 256 0.2 CORN, COOKED FRM FROZN, WHITE 1 CUP 0 135 34 5 0 165 0 CORN, COOKED FRM FROZN, WHITE 1 EAR 0 60 14 2 0 63 0.1 CORN, COOKED FRM FROZN, YELLOW1 CUP 0 135 34 5 0 165 0 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) CORN, COOKED FRM FROZN, YELLOW1 EAR 0 60 14 2 0 63 0.1 CORN, COOKED FROM RAW, WHITE 1 EAR 1 85 19 3 0 77 0.2 CORN, COOKED FROM RAW, YELLOW 1 EAR 1 85 19 3 0 77 0.2 CORN,CNND,WHL KRNL,WHTE,NO SAL1 CUP 1 165 41 5 0 210 0.2 CORN,CNND,WHL KRNL,WHTE,W/SALT1 CUP 1 165 41 5 0 210 0.2 CORN,CNND,WHL KRNL,YLLW,NO SAL1 CUP 1 165 41 5 0 210 0.2 CORN,CNND,WHL KRNL,YLLW,W/SALT1 CUP 1 165 41 5 0 210 0.2 COTTAGE CHEESE,CREMD,LRGE CURD1 CUP 10 235 6 28 34 225 6.4 COTTAGE CHEESE,CREMD,SMLL CURD1 CUP 9 215 6 26 31 210 6 COTTAGE CHEESE,CREMD,W/FRUIT 1 CUP 8 280 30 22 25 226 4.9 COTTAGE CHEESE,LOWFAT 2% 1 CUP 4 205 8 31 19 226 2.8 COTTAGE CHEESE,UNCREAMED 1 CUP 1 125 3 25 10 145 0.4 CR OF CHICKEN SOUP W/ H20,CNND1 CUP 7 115 9 3 10 244 2.1 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) CR OF CHICKEN SOUP W/ MLK,CNND1 CUP 11 190 15 7 27 248 4.6 CR OF MUSHROM SOUP W/ H2O,CNND1 CUP 9 130 9 2 2 244 2.4 CR OF MUSHROM SOUP W/ MLK,CNND1 CUP 14 205 15 6 20 248 5.1 CRABMEAT, CANNED 1 CUP 3 135 1 23 135 135 0.5 CRACKED-WHEAT BREAD 1 LOAF 16 1190 227 42 0 454 3.1 CRACKED-WHEAT BREAD 1 SLICE 1 65 12 2 0 25 0.2 CRACKED-WHEAT BREAD, TOASTED 1 SLICE 1 65 12 2 0 21 0.2 CRANBERRY JUICE COCKTAL W/VITC1 CUP 0 145 38 0 0 253 0 CRANBERRY SAUCE, CANNED,SWTND 1 CUP 0 420 108 1 0 277 0 CREAM CHEESE 1 OZ 10 100 1 2 31 28.35 6.2 CREAM OF WHEAT,CKD,MIX N EAT 1 PKT 0 100 21 3 0 142 0 CREME PIE 1 PIE 139 2710 351 20 46 910 90.1 CREME PIE 1 PIECE 23 455 59 3 8 152 15 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) CRM WHEAT,CKD, QUICK, NO SALT 1 CUP 0 140 29 4 0 244 0.1 CRM WHEAT,CKD,QUICK, W/ SALT 1 CUP 0 140 29 4 0 244 0.1 CRM WHEAT,CKD,REG,INST,NO SALT1 CUP 0 140 29 4 0 244 0.1 CRM WHEAT,CKD,REG,INST,W/SALT 1 CUP 0 140 29 4 0 244 0.1 CROISSANTS 1 CROSST 12 235 27 5 13 57 3.5 CUCUMBER, W/ PEEL 6 SLICES 0 5 1 0 0 28 0 CURRY POWDER 1 TSP 0 5 1 0 0 2 0 CUSTARD PIE 1 PIE 101 1985 213 56 1010 910 33.7 CUSTARD PIE 1 PIECE 17 330 36 9 169 152 5.6 CUSTARD, BAKED 1 CUP 15 305 29 14 278 265 6.8 DANDELION GREENS, COOKED, DRND1 CUP 1 35 7 2 0 105 0.1 DANISH PASTRY, FRUIT 1 PASTRY 13 235 28 4 56 65 3.9 DANISH PASTRY, PLAIN, NO NUTS 1 OZ 6 110 13 2 24 28.35 1.8 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) DANISH PASTRY, PLAIN, NO NUTS 1 PASTRY 12 220 26 4 49 57 3.6 DANISH PASTRY, PLAIN, NO NUTS 1 RING 71 1305 152 21 292 340 21.8 DATES 10 DATES 0 230 61 2 0 83 0.1 DATES, CHOPPED 1 CUP 1 490 131 4 0 178 0.3 DEVIL'S FOOD CAKE,CHOCFRST,FMX1 CAKE 136 3755 645 49 598 1107 55.6 DEVIL'S FOOD CAKE,CHOCFRST,FMX1 CUPCAK 4 120 20 2 19 35 1.8 DEVIL'S FOOD CAKE,CHOCFRST,FMX1 PIECE 8 235 40 3 37 69 3.5 DOUGHNUTS, CAKE TYPE, PLAIN 1 DONUT 12 210 24 3 20 50 2.8 DOUGHNUTS, YEAST-LEAVEND,GLZED1 DONUT 13 235 26 4 21 60 5.2 DUCK, ROASTED, FLESH ONLY 1/2 DUCK 25 445 0 52 197 221 9.2 EGGNOG 1 CUP 19 340 34 10 149 254 11.3 EGGPLANT, COOKED, STEAMED 1 CUP 0 25 6 1 0 96 0 EGGS, COOKED, FRIED 1 EGG 7 90 1 6 211 46 1.9 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) EGGS, COOKED, HARD-COOKED 1 EGG 5 75 1 6 213 50 1.6 EGGS, COOKED, POACHED 1 EGG 5 75 1 6 212 50 1.5 EGGS, COOKED, SCRAMBLED/OMELET1 EGG 7 100 1 7 215 61 2.2 EGGS, RAW, WHITE 1 WHITE 0 15 0 4 0 33 0 EGGS, RAW, WHOLE 1 EGG 5 75 1 6 213 50 1.6 EGGS, RAW, YOLK 1 YOLK 5 60 0 3 213 17 1.6 ENCHILADA 1 ENCHLD 16 235 24 20 19 230 7.7 ENDIVE, CURLY, RAW 1 CUP 0 10 2 1 0 50 0 ENG MUFFIN, EGG, CHEESE, BACON1 SANDWH 18 360 31 18 213 138 8 ENGLISH MUFFINS, PLAIN 1 MUFFIN 1 140 27 5 0 57 0.3 ENGLISH MUFFINS, PLAIN, TOASTD1 MUFFIN 1 140 27 5 0 50 0.3 EVAPORATED MILK, SKIM, CANNED 1 CUP 1 200 29 19 9 255 0.3 EVAPORATED MILK, WHOLE, CANNED1 CUP 19 340 25 17 74 252 11.6 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) FATS, COOKING/VEGETBL SHORTENG1 CUP 205 1810 0 0 0 205 51.3 FATS, COOKING/VEGETBL SHORTENG1 TBSP 13 115 0 0 0 13 3.3 FETA CHEESE 1 OZ 6 75 1 4 25 28.35 4.2 FIG BARS 4 COOKIE 4 210 42 2 27 56 1 FIGS, DRIED 10 FIGS 2 475 122 6 0 187 0.4 FILBERTS, (HAZELNUTS) CHOPPED 1 CUP 72 725 18 15 0 115 5.3 FILBERTS, (HAZELNUTS) CHOPPED 1 OZ 18 180 4 4 0 28.35 1.3 FISH SANDWICH, LGE, W/O CHEESE1 SANDWH 27 470 41 18 91 170 6.3 FISH SANDWICH, REG, W/ CHEESE 1 SANDWH 23 420 39 16 56 140 6.3 FISH STICKS, FROZEN, REHEATED 1 STICK 3 70 4 6 26 28 0.8 FLOUNDER OR SOLE, BAKED, BUTTR3 OZ 6 120 0 16 68 85 3.2 FLOUNDER OR SOLE, BAKED,MARGRN3 OZ 6 120 0 16 55 85 1.2 FLOUNDER OR SOLE, BAKED,W/OFAT3 OZ 1 80 0 17 59 85 0.3 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) FONDANT, UNCOATED 1 OZ 0 105 27 0 0 28.35 0 FRANKFURTER, COOKED 1 FRANK 13 145 1 5 23 45 4.8 FRENCH BREAD 1 SLICE 1 100 18 3 0 35 0.3 FRENCH OR VIENNA BREAD 1 LOAF 18 1270 230 43 0 454 3.8 FRENCH SALAD DRESSING, LOCALOR1 TBSP 2 25 2 0 0 16 0.2 FRENCH SALAD DRESSING, REGULAR1 TBSP 9 85 1 0 0 16 1.4 FRENCH TOAST, HOME RECIPE 1 SLICE 7 155 17 6 112 65 1.6 FRIED PIE, APPLE 1 PIE 14 255 31 2 14 85 5.8 FRIED PIE, CHERRY 1 PIE 14 250 32 2 13 85 5.8 FROOT LOOPS CEREAL 1 OZ 1 110 25 2 0 28.35 0.2 FRUIT COCKTAIL,CNND,HEAVYSYRUP1 CUP 0 185 48 1 0 255 0 FRUIT COCKTAIL,CNND,JUICE PACK1 CUP 0 115 29 1 0 248 0 FRUIT PUNCH DRINK, CANNED 6 FL OZ 0 85 22 0 0 190 0 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) FRUITCAKE,DARK, FROM HOMERECIP1 CAKE 228 5185 783 74 640 1361 47.6 FRUITCAKE,DARK, FROM HOMERECIP1 PIECE 7 165 25 2 20 43 1.5 FUDGE, CHOCOLATE, PLAIN 1 OZ 3 115 21 1 1 28.35 2.1 GARLIC POWDER 1 TSP 0 10 2 0 0 2.8 0 GELATIN DESSERT, PREPARED 1/2 CUP 0 70 17 2 0 120 0 GELATIN, DRY 1 ENVELP 0 25 0 6 0 7 0 GINGER ALE 12 FL OZ 0 125 32 0 0 366 0 GINGERBREAD CAKE, FROM MIX 1 CAKE 39 1575 291 18 6 570 9.6 GINGERBREAD CAKE, FROM MIX 1 PIECE 4 175 32 2 1 63 1.1 GIN,RUM,VODKA,WHISKY 80-PROOF 1.5 F OZ 0 95 0 0 0 42 0 GIN,RUM,VODKA,WHISKY 86-PROOF 1.5 F OZ 0 105 0 0 0 42 0 GIN,RUM,VODKA,WHISKY 90-PROOF 1.5 F OZ 0 110 0 0 0 42 0 GOLDEN GRAHAMS CEREAL 1 OZ 1 110 24 2 0 28.35 0.7 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) GRAHAM CRACKER, PLAIN 2 CRACKR 1 60 11 1 0 14 0.4 GRAPE-NUTS CEREAL 1 OZ 0 100 23 3 0 28.35 0 GRAPE DRINK, CANNED 6 FL OZ 0 100 26 0 0 187 0 GRAPE JUICE, CANNED 1 CUP 0 155 38 1 0 253 0.1 GRAPE SODA 12 FL OZ 0 180 46 0 0 372 0 GRAPEFRT JCE,FRZN,CNCN,UNSWTEN6 FL OZ 1 300 72 4 0 207 0.1 GRAPEFRT JCE,FRZN,DLTD,UNSWTEN1 CUP 0 100 24 1 0 247 0 GRAPEFRUIT JUICE, CANNED,SWTND1 CUP 0 115 28 1 0 250 0 GRAPEFRUIT JUICE, CANNED,UNSWT1 CUP 0 95 22 1 0 247 0 GRAPEFRUIT JUICE, RAW 1 CUP 0 95 23 1 0 247 0 GRAPEFRUIT, CANNED, SYRUP PACK1 CUP 0 150 39 1 0 254 0 GRAPEFRUIT, RAW, PINK 1/2 FRUT 0 40 10 1 0 120 0 GRAPEFRUIT, RAW, WHITE 1/2 FRUT 0 40 10 1 0 120 0 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) GRAPEJCE,FRZN,CONCEN,SWTND,W/C6 FL OZ 1 385 96 1 0 216 0.2 GRAPEJCE,FRZN,DILUTD,SWTND,W/C1 CUP 0 125 32 0 0 250 0.1 GRAPES, EUROPEAN, RAW, THOMPSN10 GRAPE 0 35 9 0 0 50 0.1 GRAPES, EUROPEAN, RAW, TOKAY 10 GRAPE 0 40 10 0 0 57 0.1 GRAVY AND TURKEY, FROZEN 5 OZ 4 95 7 8 26 142 1.2 GREAT NORTHN BEANS,DRY,CKD,DRN1 CUP 1 210 38 14 0 180 0.1 GROUND BEEF, BROILED, LEAN 3 OZ 16 230 0 21 74 85 6.2 GROUND BEEF, BROILED, REGULAR 3 OZ 18 245 0 20 76 85 6.9 GUM DROPS 1 OZ 0 100 25 0 0 28.35 0 HADDOCK, BREADED, FRIED 3 OZ 9 175 7 17 75 85 2.4 HALF AND HALF, CREAM 1 CUP 28 315 10 7 89 242 17.3 HALF AND HALF, CREAM 1 TBSP 2 20 1 0 6 15 1.1 HALIBUT, BROILED, BUTTER,LEMJU3 OZ 6 140 0 20 62 85 3.3 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) HAMBURGER, 4OZ PATTY 1 SANDWH 21 445 38 25 71 174 7.1 HAMBURGER, REGULAR 1 SANDWH 11 245 28 12 32 98 4.4 HARD CANDY 1 OZ 0 110 28 0 0 28.35 0 HERRING, PICKLED 3 OZ 13 190 0 17 85 85 4.3 HOLLANDAISE SCE, W/ H2O,FRM MX1 CUP 20 240 14 5 52 259 11.6 HONEY 1 CUP 0 1030 279 1 0 339 0 HONEY 1 TBSP 0 65 17 0 0 21 0 HONEY NUT CHEERIOS CEREAL 1 OZ 1 105 23 3 0 28.35 0.1 HONEYDEW MELON, RAW 1/10 MEL 0 45 12 1 0 129 0 ICE CREAM, VANLLA, REGULR 11% 1 CUP 14 270 32 5 59 133 8.9 ICE CREAM, VANLLA, REGULR 11% 1/2 GALN 115 2155 254 38 476 1064 71.3 ICE CREAM, VANLLA, REGULR 11% 3 FL OZ 5 100 12 2 22 50 3.4 ICE CREAM, VANLLA, RICH 16% FT1 CUP 24 350 32 4 88 148 14.7 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) ICE CREAM, VANLLA, RICH 16% FT1/2 GAL 190 2805 256 33 703 1188 118.3 ICE CREAM, VANLLA, SOFT SERVE 1 CUP 23 375 38 7 153 173 13.5 ICE MILK, VANILLA, 4% FAT 1 CUP 6 185 29 5 18 131 3.5 ICE MILK, VANILLA, 4% FAT 1/2 GAL 45 1470 232 41 146 1048 28.1 ICE MILK, VANILLA,SOFTSERV 3% 1 CUP 5 225 38 8 13 175 2.9 IMITATION CREAMERS, LIQUID FRZ1 TBSP 1 20 2 0 0 15 1.4 IMITATION CREAMERS, POWDERED 1 TSP 1 10 1 0 0 2 0.7 IMITATION WHIPPED TOPPING,FRZN1 CUP 19 240 17 1 0 75 16.3 IMITATION WHIPPED TOPPING,FRZN1 TBSP 1 15 1 0 0 4 0.9 IMITATN SOUR DRESSING 1 CUP 39 415 11 8 13 235 31.2 IMITATN SOUR DRESSING 1 TBSP 2 20 1 0 1 12 1.6 IMITATN WHIPD TOPING,PRESSRZD 1 CUP 16 185 11 1 0 70 13.2 IMITATN WHIPD TOPING,PRESSRZD 1 TBSP 1 10 1 0 0 4 0.8 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) IMITATN WHIPD TOPING,PWDRD,PRP1 CUP 10 150 13 3 8 80 8.5 IMITATN WHIPD TOPING,PWDRD,PRP1 TBSP 0 10 1 0 0 4 0.4 ITALIAN BREAD 1 LOAF 4 1255 256 41 0 454 0.6 ITALIAN BREAD 1 SLICE 0 85 17 3 0 30 0 ITALIAN SALAD DRESSING,LOCALOR1 TBSP 0 5 2 0 0 15 0 ITALIAN SALAD DRESSING,REGULAR1 TBSP 9 80 1 0 0 15 1.3 JAMS AND PRESERVES 1 PKT 0 40 10 0 0 14 0 JAMS AND PRESERVES 1 TBSP 0 55 14 0 0 20 0 JELLIES 1 PKT 0 40 10 0 0 14 0 JELLIES 1 TBSP 0 50 13 0 0 18 0 JELLY BEANS 1 OZ 0 105 26 0 0 28.35 0 JERUSALEM-ARTICHOKE, RAW 1 CUP 0 115 26 3 0 150 0 KALE, COOKED FROM FROZEN 1 CUP 1 40 7 4 0 130 0.1 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) KALE, COOKED FROM RAW 1 CUP 1 40 7 2 0 130 0.1 KIWIFRUIT, RAW 1 KIWI 0 45 11 1 0 76 0 KOHLRABI, COOKED, DRAINED 1 CUP 0 50 11 3 0 165 0 LAMB, RIB, ROASTED, LEAN ONLY 2 OZ 7 130 0 15 50 57 3.2 LAMB, RIB, ROASTED, LEAN + FAT3 OZ 26 315 0 18 77 85 12.1 LAMB,CHOPS,ARM,BRAISED,LEAN 1.7 OZ 7 135 0 17 59 48 2.9 LAMB,CHOPS,ARM,BRAISED,LEAN+FT2.2 OZ 15 220 0 20 77 63 6.9 LAMB,CHOPS,LOIN,BROIL,LEAN 2.3 OZ 6 140 0 19 60 64 2.6 LAMB,CHOPS,LOIN,BROIL,LEAN+FAT2.8 OZ 16 235 0 22 78 80 7.3 LAMB,LEG,ROASTED, LEAN ONLY 2.6 OZ 6 140 0 20 65 73 2.4 LAMB,LEG,ROASTED, LEAN+ FAT 3 OZ 13 205 0 22 78 85 5.6 LARD 1 CUP 205 1850 0 0 195 205 80.4 LARD 1 TBSP 13 115 0 0 12 13 5.1 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) LEMON-LIME SODA 12 FL OZ 0 155 39 0 0 372 0 LEMON JUICE, CANNED 1 CUP 1 50 16 1 0 244 0.1 LEMON JUICE, CANNED 1 TBSP 0 5 1 0 0 15 0 LEMON JUICE, RAW 1 CUP 0 60 21 1 0 244 0 LEMON JUICE,FRZN,SINGLE-STRNGH6 FL OZ 1 55 16 1 0 244 0.1 LEMON MERINGUE PIE 1 PIE 86 2140 317 31 857 840 26 LEMON MERINGUE PIE 1 PIECE 14 355 53 5 143 140 4.3 LEMONADE,CONCENTRATE,FRZ,UNDIL6 FL OZ 0 425 112 0 0 219 0 LEMONADE,CONCEN,FRZEN,DILUTED 6 FL OZ 0 80 21 0 0 185 0 LEMONS, RAW 1 LEMON 0 15 5 1 0 58 0 LENTILS, DRY, COOKED 1 CUP 1 215 38 16 0 200 0.1 LETTUCE, BUTTERHEAD, RAW,HEAD 1 HEAD 0 20 4 2 0 163 0 LETTUCE, BUTTERHEAD, RAW,LEAVE1 LEAF 0 0 0 0 0 15 0 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) LETTUCE, CRISPHEAD, RAW, HEAD 1 HEAD 1 70 11 5 0 539 0.1 LETTUCE, CRISPHEAD, RAW,PIECES1 CUP 0 5 1 1 0 55 0 LETTUCE, CRISPHEAD, RAW,WEDGE 1 WEDGE 0 20 3 1 0 135 0 LETTUCE, LOOSELEAF 1 CUP 0 10 2 1 0 56 0 LIGHT, COFFEE OR TABLE CREAM 1 CUP 46 470 9 6 159 240 28.8 LIGHT, COFFEE OR TABLE CREAM 1 TBSP 3 30 1 0 10 15 1.8 LIMA BEANS, DRY, COOKED,DRANED1 CUP 1 260 49 16 0 190 0.2 LIMA BEANS,BABY, FRZN,CKED,DRN1 CUP 1 190 35 12 0 180 0.1 LIMA BEANS,THICK SEED,FRZN,CKD1 CUP 1 170 32 10 0 170 0.1 LIME JUICE, RAW 1 CUP 0 65 22 1 0 246 0 LIME JUICE,CANNED 1 CUP 1 50 16 1 0 246 0.1 LIMEADE,CONCENTRATE,FRZN,UNDIL6 FL OZ 0 410 108 0 0 218 0 LIMEADE,CONCEN,FROZEN,DILUTED 6 FL OZ 0 75 20 0 0 185 0 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) LUCKY CHARMS CEREAL 1 OZ 1 110 23 3 0 28.35 0.2 MACADAMIA NUTS, OILRSTD,SALTED1 CUP 103 960 17 10 0 134 15.4 MACADAMIA NUTS, OILRSTD,SALTED1 OZ 22 205 4 2 0 28.35 3.2 MACADAMIA NUTS, OILRSTD,UNSALT1 CUP 103 960 17 10 0 134 15.4 MACADAMIA NUTS, OILRSTD,UNSALT1 OZ 22 205 4 2 0 28.35 3.2 MACARONI AND CHEESE, CANNED 1 CUP 10 230 26 9 24 240 4.7 MACARONI AND CHEESE, HOME RCPE1 CUP 22 430 40 17 44 200 9.8 MACARONI, COOKED, FIRM 1 CUP 1 190 39 7 0 130 0.1 MACARONI, COOKED, TENDER, HOT 1 CUP 1 155 32 5 0 140 0.1 MACARONI, COOKED, TENDER,COLD 1 CUP 0 115 24 4 0 105 0.1 MALT-O-MEAL, WITH SALT 1 CUP 0 120 26 4 0 240 0 MALT-O-MEAL, W/O SALT 1 CUP 0 120 26 4 0 240 0 MALTED MILK, CHOCOLATE, POWDER3/4 OZ 1 85 18 1 1 21 0.5 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) MALTED MILK,CHOCOLATE, PWDRPPD1 SERVNG 9 235 29 9 34 265 5.5 MALTED MILK,NATURAL, POWDER 3/4 OZ 2 85 15 3 4 21 0.9 MALTED MILK,NATURAL, PWDR PPRD1 SERVNG 10 235 27 11 37 265 6 MANGOS, RAW 1 MANGO 1 135 35 1 0 207 0.1 MARGARINE, IMITATION 40% FAT 1 TBSP 5 50 0 0 0 14 1.1 MARGARINE, IMITATION 40% FAT 8 OZ 88 785 1 1 0 227 17.5 MARGARINE, REGULR,HARD,80% FAT1 PAT 4 35 0 0 0 5 0.8 MARGARINE, REGULR,HARD,80% FAT1 TBSP 11 100 0 0 0 14 2.2 MARGARINE, REGULR,HARD,80% FAT1/2 CUP 91 810 1 1 0 113 17.9 MARGARINE, REGULR,SOFT,80% FAT1 TBSP 11 100 0 0 0 14 1.9 MARGARINE, REGULR,SOFT,80% FAT8 OZ 183 1625 1 2 0 227 31.3 MARGARINE, SPREAD,HARD,60% FAT1 PAT 3 25 0 0 0 5 0.7 MARGARINE, SPREAD,HARD,60% FAT1 TBSP 9 75 0 0 0 14 2 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) MARGARINE, SPREAD,HARD,60% FAT1/2 CUP 69 610 0 1 0 113 15.9 MARGARINE, SPREAD,SOFT,60% FAT1 TBSP 9 75 0 0 0 14 1.8 MARGARINE, SPREAD,SOFT,60% FAT8 OZ 138 1225 0 1 0 227 29.1 MARSHMALLOWS 1 OZ 0 90 23 1 0 28.35 0 MAYONNAISE TYPE SALAD DRESSING1 TBSP 5 60 4 0 4 15 0.7 MAYONNAISE, IMITATION 1 TBSP 3 35 2 0 4 15 0.5 MAYONNAISE, REGULAR 1 TBSP 11 100 0 0 8 14 1.7 MELBA TOAST, PLAIN 1 PIECE 0 20 4 1 0 5 0.1 MILK CHOCOLATE CANDY, PLAIN 1 OZ 9 145 16 2 6 28.35 5.4 MILK CHOCOLATE CANDY,W/ ALMOND1 OZ 10 150 15 3 5 28.35 4.8 MILK CHOCOLATE CANDY,W/ PENUTS1 OZ 11 155 13 4 5 28.35 4.2 MILK CHOCOLATE CANDY,W/ RICE C1 OZ 7 140 18 2 6 28.35 4.4 MILK, LOFAT, 1%, ADDED SOLIDS 1 CUP 2 105 12 9 10 245 1.5 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) MILK, LOFAT, 1%, NO ADDEDSOLID1 CUP 3 100 12 8 10 244 1.6 MILK, LOFAT, 2%, ADDED SOLIDS 1 CUP 5 125 12 9 18 245 2.9 MILK, LOFAT, 2%, NO ADDEDSOLID1 CUP 5 120 12 8 18 244 2.9 MILK, SKIM, ADDED MILK SOLIDS 1 CUP 1 90 12 9 5 245 0.4 MILK, SKIM, NO ADDED MILKSOLID1 CUP 0 85 12 8 4 245 0.3 MILK, WHOLE, 3.3% FAT 1 CUP 8 150 11 8 33 244 5.1 MINESTRONE SOUP, CANNED 1 CUP 3 80 11 4 2 241 0.6 MISO 1 CUP 13 470 65 29 0 276 1.8 MIXED GRAIN BREAD 1 LOAF 17 1165 212 45 0 454 3.2 MIXED GRAIN BREAD 1 SLICE 1 65 12 2 0 25 0.2 MIXED GRAIN BREAD, TOASTED 1 SLICE 1 65 12 2 0 23 0.2 MIXED NUTS W/ PEANTS,DRY,SALTD1 OZ 15 170 7 5 0 28.35 2 MIXED NUTS W/ PEANTS,DRY,UNSLT1 OZ 15 170 7 5 0 28.35 2 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) MIXED NUTS W/ PEANTS,OIL,SALTD1 OZ 16 175 6 5 0 28.35 2.5 MIXED NUTS W/ PEANTS,OIL,UNSLT1 OZ 16 175 6 5 0 28.35 2.5 MOLASSES, CANE, BLACKSTRAP 2 TBSP 0 85 22 0 0 40 0 MOZZARELLA CHEESE, WHOLE MILK 1 OZ 6 80 1 6 22 28.35 3.7 MOZZARELLA CHESE,SKIM, LOMOIST1 OZ 5 80 1 8 15 28.35 3.1 MUENSTER CHEESE 1 OZ 9 105 0 7 27 28.35 5.4 MUSHROOM GRAVY, CANNED 1 CUP 6 120 13 3 0 238 1 MUSHROOMS, CANNED, DRND,W/SALT1 CUP 0 35 8 3 0 156 0.1 MUSHROOMS, COOKED, DRAINED 1 CUP 1 40 8 3 0 156 0.1 MUSHROOMS, RAW 1 CUP 0 20 3 1 0 70 0 MUSTARD GREENS, COOKED, DRANED1 CUP 0 20 3 3 0 140 0 MUSTARD, PREPARED, YELLOW 1 TSP 0 5 0 0 0 5 0 NATURE VALLEY GRANOLA CEREAL 1 OZ 5 125 19 3 0 28.35 3.3 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) NECTARINES, RAW 1 NECTRN 1 65 16 1 0 136 0.1 NONFAT DRY MILK, INSTANTIZED 1 CUP 0 245 35 24 12 68 0.3 NONFAT DRY MILK, INSTANTIZED 1 ENVLPE 1 325 47 32 17 91 0.4 NOODLES, CHOW MEIN, CANNED 1 CUP 11 220 26 6 5 45 2.1 NOODLES, EGG, COOKED 1 CUP 2 200 37 7 50 160 0.5 OATMEAL BREAD 1 LOAF 20 1145 212 38 0 454 3.7 OATMEAL BREAD 1 SLICE 1 65 12 2 0 25 0.2 OATMEAL BREAD, TOASTED 1 SLICE 1 65 12 2 0 23 0.2 OATMEAL W/ RAISINS COOKIES 4 COOKIE 10 245 36 3 2 52 2.5 OATMEAL,CKD,INSTNT,FLVRD,FORTF1 PKT 2 160 31 5 0 164 0.3 OATMEAL,CKD,INSTNT,PLAIN,FORTF1 PKT 2 105 18 4 0 177 0.3 OATMEAL,CKD,RG,QCK,INST,W/OSAL1 CUP 2 145 25 6 0 234 0.4 OATMEAL,CKD,RG,QCK,INST,W/SALT1 CUP 2 145 25 6 0 234 0.4 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) OCEAN PERCH, BREADED, FRIED 1 FILLET 11 185 7 16 66 85 2.6 OKRA PODS, COOKED 8 PODS 0 25 6 2 0 85 0 OLIVE OIL 1 CUP 216 1910 0 0 0 216 29.2 OLIVE OIL 1 TBSP 14 125 0 0 0 14 1.9 OLIVES, CANNED, GREEN 4 MEDIUM 2 15 0 0 0 13 0.2 OLIVES, CANNED, RIPE, MISSION 3 SMALL 2 15 0 0 0 9 0.3 ONION POWDER 1 TSP 0 5 2 0 0 2.1 0 ONION RINGS, BREADED,FRZN,PRPD2 RINGS 5 80 8 1 0 20 1.7 ONION SOUP, DEHYDRATD, PREPRED1 PKT 0 20 4 1 0 184 0.1 ONION SOUP, DEHYDRTD, UNPRPRED1 PKT 0 20 4 1 0 7 0.1 ONIONS, RAW, CHOPPED 1 CUP 0 55 12 2 0 160 0.1 ONIONS, RAW, COOKED, DRAINED 1 CUP 0 60 13 2 0 210 0.1 ONIONS, RAW, SLICED 1 CUP 0 40 8 1 0 115 0.1 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) ONIONS, SPRING, RAW 6 ONION 0 10 2 1 0 30 0 ORANGE JUICE, CANNED 1 CUP 0 105 25 1 0 249 0 ORANGE JUICE, CHILLED 1 CUP 1 110 25 2 0 249 0.1 ORANGE JUICE, RAW 1 CUP 0 110 26 2 0 248 0.1 ORANGE JUICE,FROZEN CONCENTRTE6 FL OZ 0 340 81 5 0 213 0.1 ORANGE JUICE,FRZN,CNCN,DILUTED1 CUP 0 110 27 2 0 249 0 ORANGE SODA 12 FL OZ 0 180 46 0 0 372 0 ORANGE + GRAPEFRUIT JUCE,CANND1 CUP 0 105 25 1 0 247 0 ORANGES, RAW 1 ORANGE 0 60 15 1 0 131 0 ORANGES, RAW, SECTIONS 1 CUP 0 85 21 2 0 180 0 OREGANO 1 TSP 0 5 1 0 0 1.5 0 OYSTERS, BREADED, FRIED 1 OYSTER 5 90 5 5 35 45 1.4 OYSTERS, RAW 1 CUP 4 160 8 20 120 240 1.4 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) PANCAKES, BUCKWHEAT, FROM MIX 1 PANCAK 2 55 6 2 20 27 0.9 PANCAKES, PLAIN, FROM MIX 1 PANCAK 2 60 8 2 16 27 0.5 PANCAKES, PLAIN, HOME RECIPE 1 PANCAK 2 60 9 2 16 27 0.5 PAPAYAS, RAW 1 CUP 0 65 17 1 0 140 0.1 PAPRIKA 1 TSP 0 5 1 0 0 2.1 0 PARMESAN CHEESE, GRATED 1 CUP 30 455 4 42 79 100 19.1 PARMESAN CHEESE, GRATED 1 OZ 9 130 1 12 22 28.35 5.4 PARMESAN CHEESE, GRATED 1 TBSP 2 25 0 2 4 5 1 PARSLEY, FREEZE-DRIED 1 TBSP 0 0 0 0 0 0.4 0 PARSLEY, RAW 10 SPRIG 0 5 1 0 0 10 0 PARSNIPS, COOKED, DRAINED 1 CUP 0 125 30 2 0 156 0.1 PASTERZD PROCES CHEESE, SWISS 1 OZ 7 95 1 7 24 28.35 4.5 PASTERZD PROCES CHEESE,AMERICN1 OZ 9 105 0 6 27 28.35 5.6 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) PASTERZD PROCES CHESE FOOD,AMR1 OZ 7 95 2 6 18 28.35 4.4 PASTERZD PROCES CHESE SPRED,AM1 OZ 6 80 2 5 16 28.35 3.8 PEA BEANS, DRY, COOKED,DRAINED1 CUP 1 225 40 15 0 190 0.1 PEACH PIE 1 PIE 101 2410 361 24 0 945 24.6 PEACH PIE 1 PIECE 17 405 60 4 0 158 4.1 PEACHES, CANNED, HEAVY SYRUP 1 CUP 0 190 51 1 0 256 0 PEACHES, CANNED, HEAVY SYRUP 1 HALF 0 60 16 0 0 81 0 PEACHES, CANNED, JUICE PACK 1 CUP 0 110 29 2 0 248 0 PEACHES, CANNED, JUICE PACK 1 HALF 0 35 9 0 0 77 0 PEACHES, DRIED 1 CUP 1 380 98 6 0 160 0.1 PEACHES, DRIED,COOKED,UNSWETND1 CUP 1 200 51 3 0 258 0.1 PEACHES, FROZEN,SWETNED,W/VITC1 CUP 0 235 60 2 0 250 0 PEACHES, FROZEN,SWETNED,W/VITC10 OZ 0 265 68 2 0 284 0 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) PEACHES, RAW 1 PEACH 0 35 10 1 0 87 0 PEACHES, RAW, SLICED 1 CUP 0 75 19 1 0 170 0 PEANUT BUTTER 1 TBSP 8 95 3 5 0 16 1.4 PEANUT BUTTER COOKIE,HOME RECP4 COOKIE 14 245 28 4 22 48 4 PEANUT OIL 1 CUP 216 1910 0 0 0 216 36.5 PEANUT OIL 1 TBSP 14 125 0 0 0 14 2.4 PEANUTS, OIL ROASTED, SALTED 1 CUP 71 840 27 39 0 145 9.9 PEANUTS, OIL ROASTED, SALTED 1 OZ 14 165 5 8 0 28.35 1.9 PEANUTS, OIL ROASTED, UNSALTED1 CUP 71 840 27 39 0 145 9.9 PEANUTS, OIL ROASTED, UNSALTED1 OZ 14 165 5 8 0 28.35 1.9 PEARS, CANNED, HEAVY SYRUP 1 CUP 0 190 49 1 0 255 0 PEARS, CANNED, HEAVY SYRUP 1 HALF 0 60 15 0 0 79 0 PEARS, CANNED, JUICE PACK 1 CUP 0 125 32 1 0 248 0 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) PEARS, CANNED, JUICE PACK 1 HALF 0 40 10 0 0 77 0 PEARS, RAW, BARTLETT 1 PEAR 1 100 25 1 0 166 0 PEARS, RAW, BOSC 1 PEAR 1 85 21 1 0 141 0 PEARS, RAW, D'ANJOU 1 PEAR 1 120 30 1 0 200 0 PEAS, EDIBLE POD, COOKED,DRNED1 CUP 0 65 11 5 0 160 0.1 PEAS, GREEN,CNND,DRND, W/ SALT1 CUP 1 115 21 8 0 170 0.1 PEAS, GREEN,CNND,DRND,W/O SALT1 CUP 1 115 21 8 0 170 0.1 PEAS, SPLIT, DRY, COOKED 1 CUP 1 230 42 16 0 200 0.1 PEAS,GRN, FROZEN COOKED,DRANED1 CUP 0 125 23 8 0 160 0.1 PEA, GREEN, SOUP, CANNED 1 CUP 3 165 27 9 0 250 1.4 PECAN PIE 1 PIE 189 3450 423 42 569 825 28.1 PECAN PIE 1 PIECE 32 575 71 7 95 138 4.7 PECANS, HALVES 1 CUP 73 720 20 8 0 108 5.9 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) PECANS, HALVES 1 OZ 19 190 5 2 0 28.35 1.5 PEPPER-TYPE SODA 12 FL OZ 0 160 41 0 0 369 0 PEPPERS, HOT CHILI, RAW, GREEN1 PEPPER 0 20 4 1 0 45 0 PEPPERS, HOT CHILI, RAW, RED 1 PEPPER 0 20 4 1 0 45 0 PEPPERS, SWEET, COOKED, GREEN 1 PEPPER 0 15 3 0 0 73 0 PEPPERS, SWEET, COOKED, RED 1 PEPPER 0 15 3 0 0 73 0 PEPPERS, SWEET, RAW, GREEN 1 PEPPER 0 20 4 1 0 74 0 PEPPERS, SWEET, RAW, RED 1 PEPPER 0 20 4 1 0 74 0 PEPPER, BLACK 1 TSP 0 5 1 0 0 2.1 0 PICKLES, CUCUMBER, DILL 1 PICKLE 0 5 1 0 0 65 0 PICKLES, CUCUMBER, FRESH PACK 2 SLICES 0 10 3 0 0 15 0 PICKLES, CUCUMBER, SWT GHERKIN1 PICKLE 0 20 5 0 0 15 0 PIECRUST, FROM MIX 2 CRUST 93 1485 141 20 0 320 22.7 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) PIECRUST,FROM HOME RECIPE 1 SHELL 60 900 79 11 0 180 14.8 PINE NUTS 1 OZ 17 160 5 3 0 28.35 2.7 PINEAPPLE-GRAPEFRUIT JUICEDRNK6 FL OZ 0 90 23 0 0 187 0 PINEAPPLE JUICE, CANNED,UNSWTN1 CUP 0 140 34 1 0 250 0 PINEAPPLE, CANNED, HEAVY SYRUP1 CUP 0 200 52 1 0 255 0 PINEAPPLE, CANNED, HEAVY SYRUP1 SLICE 0 45 12 0 0 58 0 PINEAPPLE, CANNED, JUICE PACK 1 CUP 0 150 39 1 0 250 0 PINEAPPLE, CANNED, JUICE PACK 1 SLICE 0 35 9 0 0 58 0 PINEAPPLE, RAW, DICED 1 CUP 1 75 19 1 0 155 0 PINTO BEANS,DRY,COOKED,DRAINED1 CUP 1 265 49 15 0 180 0.1 PISTACHIO NUTS 1 OZ 14 165 7 6 0 28.35 1.7 PITA BREAD 1 PITA 1 165 33 6 0 60 0.1 PIZZA, CHEESE 1 SLICE 9 290 39 15 56 120 4.1 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) PLANTAINS, COOKED 1 CUP 0 180 48 1 0 154 0.1 PLANTAINS, RAW 1 PLANTN 1 220 57 2 0 179 0.3 PLUMS, CANNED, HEAVY SYRUP 1 CUP 0 230 60 1 0 258 0 PLUMS, CANNED, HEAVY SYRUP 3 PLUMS 0 120 31 0 0 133 0 PLUMS, CANNED, JUICE PACK 1 CUP 0 145 38 1 0 252 0 PLUMS, CANNED, JUICE PACK 3 PLUMS 0 55 14 0 0 95 0 PLUMS, RAW, 1-1/2-IN DIAM 1 PLUM 0 15 4 0 0 28 0 PLUMS, RAW, 2-1/8-IN DIAM 1 PLUM 0 35 9 1 0 66 0 POPCORN, AIR-POPPED, UNSALTED 1 CUP 0 30 6 1 0 8 0 POPCORN, POPPED, VEG OIL,SALTD1 CUP 3 55 6 1 0 11 0.5 POPCORN, SUGAR SYRUP COATED 1 CUP 1 135 30 2 0 35 0.1 POPSICLE 1 POPCLE 0 70 18 0 0 95 0 PORK CHOP, LOIN, BROIL, LEAN 2.5 OZ 8 165 0 23 71 72 2.6 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) PORK CHOP, LOIN, BROIL, LEN+FT3.1 OZ 19 275 0 24 84 87 7 PORK CHOP, LOIN,PANFRY, LEAN 2.4 OZ 11 180 0 19 72 67 3.7 PORK CHOP, LOIN,PANFRY,LEAN+FT3.1 OZ 27 335 0 21 92 89 9.8 PORK FRESH HAM, ROASTD, LEAN 2.5 OZ 8 160 0 20 68 72 2.7 PORK FRESH HAM, ROASTD,LEAN+FT3 OZ 18 250 0 21 79 85 6.4 PORK FRESH RIB, ROASTD, LEAN 2.5 OZ 10 175 0 20 56 71 3.4 PORK FRESH RIB, ROASTD,LEAN+FT3 OZ 20 270 0 21 69 85 7.2 PORK SHOULDER, BRAISD, LEAN 2.4 OZ 8 165 0 22 76 67 2.8 PORK SHOULDER, BRAISD,LEAN+FAT3 OZ 22 295 0 23 93 85 7.9 PORK, CURED, BACON, REGUL,CKED3 SLICE 9 110 0 6 16 19 3.3 PORK, CURED, BACON,CANADN,CKED2 SLICE 4 85 1 11 27 46 1.3 PORK, CURED, HAM, CANNED,ROAST3 OZ 7 140 0 18 35 85 2.4 PORK, CURED, HAM, ROSTED,LEAN 2.4 OZ 4 105 0 17 37 68 1.3 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) PORK, CURED, HAM, ROSTED,LN+FT3 OZ 14 205 0 18 53 85 5.1 PORK, LINK, COOKED 1 LINK 4 50 0 3 11 13 1.4 PORK, LUNCHEON MEAT,CANNED 2 SLICES 13 140 1 5 26 42 4.5 PORK, LUNCHEON MEAT,CHOPPD HAM2 SLICES 7 95 0 7 21 42 2.4 PORK, LUNCHEON MEAT,CKD HAM,LN2 SLICES 3 75 1 11 27 57 0.9 PORK, LUNCHEON MEAT,CKD HAM,RG2 SLICES 6 105 2 10 32 57 1.9 POTATO CHIPS 10 CHIPS 7 105 10 1 0 20 1.8 POTATO SALAD MADE W/ MAYONNAIS1 CUP 21 360 28 7 170 250 3.6 POTATOES, AU GRATIN, FROM MIX 1 CUP 10 230 31 6 12 245 6.3 POTATOES, AU GRATIN, HOME RECP1 CUP 19 325 28 12 56 245 11.6 POTATOES, BAKED FLESH ONLY 1 POTATO 0 145 34 3 0 156 0 POTATOES, BAKED WITH SKIN 1 POTATO 0 220 51 5 0 202 0.1 POTATOES, BOILED, PEELED AFTER1 POTATO 0 120 27 3 0 136 0 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) POTATOES, BOILED, PEELED BEFOR1 POTATO 0 115 27 2 0 135 0 POTATOES, HASHED BROWN,FR FRZN1 CUP 18 340 44 5 0 156 7 POTATOES, MASHED,FRM DEHYDRTED1 CUP 12 235 32 4 29 210 7.2 POTATOES, MASHED,RECPE,MLK+MAR1 CUP 9 225 35 4 4 210 2.2 POTATOES, MASHED,RECPE,W/ MILK1 CUP 1 160 37 4 4 210 0.7 POTATOES, SCALLOPED, FROM MIX 1 CUP 11 230 31 5 27 245 6.5 POTATOES, SCALLOPED, HOME RECP1 CUP 9 210 26 7 29 245 5.5 POTATOES,FRENCH-FRD,FRZN,FRIED10 STRIP 8 160 20 2 0 50 2.5 POTATOES,FRENCH-FRD,FRZN,OVEN 10 STRIP 4 110 17 2 0 50 2.1 POUND CAKE, COMMERCIAL 1 LOAF 94 1935 257 26 1100 500 52 POUND CAKE, COMMERCIAL 1 SLICE 5 110 15 2 64 29 3 POUND CAKE, FROM HOME RECIPE 1 LOAF 94 2025 265 33 555 514 21.1 POUND CAKE, FROM HOME RECIPE 1 SLICE 5 120 15 2 32 30 1.2 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) PRETZELS, STICK 10 PRETZ 0 10 2 0 0 3 0 PRETZELS, TWISTED, DUTCH 1 PRETZ 1 65 13 2 0 16 0.1 PRETZELS, TWISTED, THIN 10 PRETZ 2 240 48 6 0 60 0.4 PRODUCT 19 CEREAL 1 OZ 0 110 24 3 0 28.35 0 PROVOLONE CHEESE 1 OZ 8 100 1 7 20 28.35 4.8 PRUNE JUICE, CANNED 1 CUP 0 180 45 2 0 256 0 PRUNES, DRIED 5 LARGE 0 115 31 1 0 49 0 PRUNES, DRIED, COOKED,UNSWTNED1 CUP 0 225 60 2 0 212 0 PUDDING, CHOCOLATE,CANNED 5 OZ 11 205 30 3 1 142 9.5 PUDDING, CHOC, COOKED FROM MIX1/2 CUP 4 150 25 4 15 130 2.4 PUDDING, CHOC, INSTANT, FR MIX1/2 CUP 4 155 27 4 14 130 2.3 PUDDING, RICE, FROM MIX 1/2 CUP 4 155 27 4 15 132 2.3 PUDDING, TAPIOCA, CANNED 5 OZ 5 160 28 3 0 142 4.8 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) PUDDING, TAPIOCA, FROM MIX 1/2 CUP 4 145 25 4 15 130 2.3 PUDDING, VANILLA, CANNED 5 OZ 10 220 33 2 1 142 9.5 PUDDING, VNLLA,COOKED FROM MIX1/2 CUP 4 145 25 4 15 130 2.3 PUDDING, VNLLA,INSTANT FRM MIX1/2 CUP 4 150 27 4 15 130 2.2 PUMPERNICKEL BREAD 1 LOAF 16 1160 218 42 0 454 2.6 PUMPERNICKEL BREAD 1 SLICE 1 80 16 3 0 32 0.2 PUMPERNICKEL BREAD, TOASTED 1 SLICE 1 80 16 3 0 29 0.2 PUMPKIN AND SQUASH KERNELS 1 OZ 13 155 5 7 0 28.35 2.5 PUMPKIN PIE 1 PIE 102 1920 223 36 655 910 38.2 PUMPKIN PIE 1 PIECE 17 320 37 6 109 152 6.4 PUMPKIN, CANNED 1 CUP 1 85 20 3 0 245 0.4 PUMPKIN, COOKED FROM RAW 1 CUP 0 50 12 2 0 245 0.1 QUICHE LORRAINE 1 SLICE 48 600 29 13 285 176 23.2 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) RADISHES, RAW 4 RADISH 0 5 1 0 0 18 0 RAISIN BRAN, KELLOGG'S 1 OZ 1 90 21 3 0 28.35 0.1 RAISIN BRAN, POST 1 OZ 1 85 21 3 0 28.35 0.1 RAISIN BREAD 1 LOAF 18 1260 239 37 0 454 4.1 RAISIN BREAD 1 SLICE 1 65 13 2 0 25 0.2 RAISIN BREAD, TOASTED 1 SLICE 1 65 13 2 0 21 0.2 RAISINS 1 CUP 1 435 115 5 0 145 0.2 RAISINS 1 PACKET 0 40 11 0 0 14 0 RASPBERRIES, FROZEN, SWEETENED1 CUP 0 255 65 2 0 250 0 RASPBERRIES, FROZEN, SWEETENED10 OZ 0 295 74 2 0 284 0 RASPBERRIES, RAW 1 CUP 1 60 14 1 0 123 0 RED KIDNEY BEANS, DRY, CANNED 1 CUP 1 230 42 15 0 255 0.1 REFRIED BEANS, CANNED 1 CUP 3 295 51 18 0 290 0.4 RELISH, SWEET 1 TBSP 0 20 5 0 0 15 0 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) RHUBARB, COOKED, ADDED SUGAR 1 CUP 0 280 75 1 0 240 0 RICE KRISPIES CEREAL 1 OZ 0 110 25 2 0 28.35 0 RICE, BROWN, COOKED 1 CUP 1 230 50 5 0 195 0.3 RICE, WHITE, COOKED 1 CUP 0 225 50 4 0 205 0.1 RICE, WHITE, INSTANT, COOKED 1 CUP 0 180 40 4 0 165 0.1 RICE, WHITE, PARBOILED, COOKED1 CUP 0 185 41 4 0 175 0 RICE, WHITE, PARBOILED, RAW 1 CUP 1 685 150 14 0 185 0.1 RICE, WHITE, RAW 1 CUP 1 670 149 12 0 185 0.2 RICOTTA CHEESE, PART SKIM MILK1 CUP 19 340 13 28 76 246 12.1 RICOTTA CHEESE, WHOLE MILK 1 CUP 32 430 7 28 124 246 20.4 ROAST BEEF SANDWICH 1 SANDWH 13 345 34 22 55 150 3.5 ROLLS, DINNER, COMMERCIAL 1 ROLL 2 85 14 2 0 28 0.5 ROLLS, DINNER, HOME RECIPE 1 ROLL 3 120 20 3 12 35 0.8 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) ROLLS, FRANKFURTER + HAMBURGER1 ROLL 2 115 20 3 0 40 0.5 ROLLS, HARD 1 ROLL 2 155 30 5 0 50 0.4 ROLLS, HOAGIE OR SUBMARINE 1 ROLL 8 400 72 11 0 135 1.8 ROOT BEER 12 FL OZ 0 165 42 0 0 370 0 RYE BREAD, LIGHT 1 LOAF 17 1190 218 38 0 454 3.3 RYE BREAD, LIGHT 1 SLICE 1 65 12 2 0 25 0.2 RYE BREAD, LIGHT, TOASTED 1 SLICE 1 65 12 2 0 22 0.2 RYE WAFERS, WHOLE-GRAIN 2 WAFERS 1 55 10 1 0 14 0.3 SAFFLOWER OIL 1 CUP 218 1925 0 0 0 218 19.8 SAFFLOWER OIL 1 TBSP 14 125 0 0 0 14 1.3 SALAMI, COOKED TYPE 2 SLICES 11 145 1 8 37 57 4.6 SALAMI, DRY TYPE 2 SLICES 7 85 1 5 16 20 2.4 SALMON, BAKED, RED 3 OZ 5 140 0 21 60 85 1.2 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) SALMON, CANNED, PINK, W/ BONES3 OZ 5 120 0 17 34 85 0.9 SALMON, SMOKED 3 OZ 8 150 0 18 51 85 2.6 SALT 1 TSP 0 0 0 0 0 5.5 0 SALTINES 4 CRACKR 1 50 9 1 4 12 0.5 SANDWICH SPREAD, PORK, BEEF 1 TBSP 3 35 2 1 6 15 0.9 SANDWICH TYPE COOKIE 4 COOKIE 8 195 29 2 0 40 2 SARDINES, ATLNTC,CNNED,OIL,DRN3 OZ 9 175 0 20 85 85 2.1 SAUERKRAUT, CANNED 1 CUP 0 45 10 2 0 236 0.1 SCALLOPS, BREADED, FRZN,REHEAT6 SCALOP 10 195 10 15 70 90 2.5 SEAWEED, KELP, RAW 1 OZ 0 10 3 0 0 28.35 0.1 SEAWEED, SPIRULINA, DRIED 1 OZ 2 80 7 16 0 28.35 0.8 SELF-RISING FLOUR, UNSIFTED 1 CUP 1 440 93 12 0 125 0.2 SEMISWEET CHOCOLATE 1 CUP 61 860 97 7 0 170 36.2 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) SESAME SEEDS 1 TBSP 4 45 1 2 0 8 0.6 SHAKES, THICK, CHOCOLATE 10 OZ 8 335 60 9 30 283 4.8 SHAKES, THICK, VANILLA 10 OZ 9 315 50 11 33 283 5.3 SHEETCAKE W/O FRSTNG,HOMERECIP1 CAKE 108 2830 434 35 552 777 29.5 SHEETCAKE,W/ WHFRSTNG,HOMERCIP1 CAKE 129 4020 694 37 636 1096 41.6 SHEETCAKE,W/ WHFRSTNG,HOMERCIP1 PIECE 14 445 77 4 70 121 4.6 SHEETCAKE,W/O FRSTNG,HOMERECIP1 PIECE 12 315 48 4 61 86 3.3 SHERBET, 2% FAT 1 CUP 4 270 59 2 14 193 2.4 SHERBET, 2% FAT 1/2 GAL 31 2160 469 17 113 1542 19 SHORTBREAD COOKIE, COMMERCIAL 4 COOKIE 8 155 20 2 27 32 2.9 SHORTBREAD COOKIE, HOME RECIPE2 COOKIE 8 145 17 2 0 28 1.3 SHREDDED WHEAT CEREAL 1 OZ 1 100 23 3 0 28.35 0.1 SHRIMP, CANNED, DRAINED 3 OZ 1 100 1 21 128 85 0.2 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) SHRIMP, FRENCH FRIED 3 OZ 10 200 11 16 168 85 2.5 SNACK CAKES,DEVILS FOOD,CREMFLSM CAKE 4 105 17 1 15 28 1.7 SNACK CAKES,SPONGE CREME FLLNGSM CAKE 5 155 27 1 7 42 2.3 SNACK TYPE CRACKERS 1 CRACKR 1 15 2 0 0 3 0.2 SNAP BEAN,CNND,DRND,GREEN,SALT1 CUP 0 25 6 2 0 135 0 SNAP BEAN,CNND,DRND,GRN,NOSALT1 CUP 0 25 6 2 0 135 0 SNAP BEAN,CNND,DRND,YLLW, SALT1 CUP 0 25 6 2 0 135 0 SNAP BEAN,CNND,DRND,YLLW,NOSAL1 CUP 0 25 6 2 0 135 0 SNAP BEAN,FRZ,CKD,DRND,GREEN 1 CUP 0 35 8 2 0 135 0 SNAP BEAN,FRZ,CKD,DRND,YELLOW 1 CUP 0 35 8 2 0 135 0 SNAP BEAN,RAW,CKD,DRND,GREEN 1 CUP 0 45 10 2 0 125 0.1 SNAP BEAN,RAW,CKD,DRND,YELLOW 1 CUP 0 45 10 2 0 125 0.1 SOUR CREAM 1 CUP 48 495 10 7 102 230 30 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) SOUR CREAM 1 TBSP 3 25 1 0 5 12 1.6 SOY SAUCE 1 TBSP 0 10 2 2 0 18 0 SOYBEAN-COTTONSEED OIL, HYDRGN1 CUP 218 1925 0 0 0 218 39.2 SOYBEAN-COTTONSEED OIL, HYDRGN1 TBSP 14 125 0 0 0 14 2.5 SOYBEAN OIL, HYDROGENATED 1 CUP 218 1925 0 0 0 218 32.5 SOYBEAN OIL, HYDROGENATED 1 TBSP 14 125 0 0 0 14 2.1 SOYBEANS, DRY, COOKED, DRAINED1 CUP 10 235 19 20 0 180 1.3 SPAGHETTI, COOKED, FIRM 1 CUP 1 190 39 7 0 130 0.1 SPAGHETTI, COOKED, TENDER 1 CUP 1 155 32 5 0 140 0.1 SPAGHETTI, TOM SAUCE CHEES,CND1 CUP 2 190 39 6 3 250 0.4 SPAGHETTI, TOM SAUCE CHEE,HMRP1 CUP 9 260 37 9 8 250 3 SPAGHETTI,MEATBALLS,TOMSAC,CND1 CUP 10 260 29 12 23 250 2.4 SPAGHETTI,MEATBALLS,TOMSA,HMRP1 CUP 12 330 39 19 89 248 3.9 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) SPECIAL K CEREAL 1 OZ 0 110 21 6 0 28.35 0 SPINACH SOUFFLE 1 CUP 18 220 3 11 184 136 7.1 SPINACH, CANNED, DRND,W/ SALT 1 CUP 1 50 7 6 0 214 0.2 SPINACH, CANNED, DRND,W/O SALT1 CUP 1 50 7 6 0 214 0.2 SPINACH, COOKED FR FRZEN, DRND1 CUP 0 55 10 6 0 190 0.1 SPINACH, COOKED FROM RAW, DRND1 CUP 0 40 7 5 0 180 0.1 SPINACH, RAW 1 CUP 0 10 2 2 0 55 0 SQUASH, SUMMER, COOKED, DRAIND1 CUP 1 35 8 2 0 180 0.1 SQUASH, WINTER, BAKED 1 CUP 1 80 18 2 0 205 0.3 STRAWBERRIES, FROZEN, SWEETEND1 CUP 0 245 66 1 0 255 0 STRAWBERRIES, FROZEN, SWEETEND10 OZ 0 275 74 2 0 284 0 STRAWBERRIES, RAW 1 CUP 1 45 10 1 0 149 0 SUGAR COOKIE, FROM REFRIG DOGH4 COOKIE 12 235 31 2 29 48 2.3 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) SUGAR FROSTED FLAKES, KELLOGG 1 OZ 0 110 26 1 0 28.35 0 SUGAR SMACKS CEREAL 1 OZ 1 105 25 2 0 28.35 0.1 SUGAR, BROWN, PRESSED DOWN 1 CUP 0 820 212 0 0 220 0 SUGAR, POWDERED, SIFTED 1 CUP 0 385 100 0 0 100 0 SUGAR, WHITE, GRANULATED 1 CUP 0 770 199 0 0 200 0 SUGAR, WHITE, GRANULATED 1 PKT 0 25 6 0 0 6 0 SUGAR, WHITE, GRANULATED 1 TBSP 0 45 12 0 0 12 0 SUNFLOWER OIL 1 CUP 218 1925 0 0 0 218 22.5 SUNFLOWER OIL 1 TBSP 14 125 0 0 0 14 1.4 SUNFLOWER SEEDS 1 OZ 14 160 5 6 0 28.35 1.5 SUPER SUGAR CRISP CEREAL 1 OZ 0 105 26 2 0 28.35 0 SWEET (DARK) CHOCOLATE 1 OZ 10 150 16 1 0 28.35 5.9 SWEETENED CONDENSED MILK CNND 1 CUP 27 980 166 24 104 306 16.8 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) SWEETPOTATOES, BAKED, PEELED 1 POTATO 0 115 28 2 0 114 0 SWEETPOTATOES, BOILED W/O PEEL1 POTATO 0 160 37 2 0 151 0.1 SWEETPOTATOES, CANDIED 1 PIECE 3 145 29 1 8 105 1.4 SWEETPOTATOES, CANNED, MASHED 1 CUP 1 260 59 5 0 255 0.1 SWEETPOTATOES, CNNED, VAC PACK1 PIECE 0 35 8 1 0 40 0 SWISS CHEESE 1 OZ 8 105 1 8 26 28.35 5 SYRUP, CHOCOLATE FLAVORED THIN2 TBSP 0 85 22 1 0 38 0.2 SYRUP, CHOCOLATE FLVRED, FUDGE2 TBSP 5 125 21 2 0 38 3.1 TABLE SYRUP (CORN AND MAPLE) 2 TBSP 0 122 32 0 0 42 0 TACO 1 TACO 11 195 15 9 21 81 4.1 TAHINI 1 TBSP 8 90 3 3 0 15 1.1 TANGERINE JUICE, CANNED,SWTNED1 CUP 0 125 30 1 0 249 0 TANGERINES, CANNED, LIGHT SYRP1 CUP 0 155 41 1 0 252 0 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) TANGERINES, RAW 1 TANGRN 0 35 9 1 0 84 0 TARTAR SAUCE 1 TBSP 8 75 1 0 4 14 1.2 TEA, BREWED 8 FL OZ 0 0 0 0 0 240 0 TEA, INSTANT,PREPRD,UNSWEETEND8 FL OZ 0 0 1 0 0 241 0 TEA,INSTANT,PREPARD,SWEETENED 8 FL OZ 0 85 22 0 0 262 0 TOASTER PASTRIES 1 PASTRY 6 210 38 2 0 54 1.7 TOFU 1 PIECE 5 85 3 9 0 120 0.7 TOMATO JUICE, CANNED WITH SALT1 CUP 0 40 10 2 0 244 0 TOMATO JUICE, CANNED W/O SALT 1 CUP 0 40 10 2 0 244 0 TOMATO PASTE, CANNED WITH SALT1 CUP 2 220 49 10 0 262 0.3 TOMATO PASTE, CANNED W/O SALT 1 CUP 2 220 49 10 0 262 0.3 TOMATO PUREE, CANNED WITH SALT1 CUP 0 105 25 4 0 250 0 TOMATO PUREE, CANNED W/O SALT 1 CUP 0 105 25 4 0 250 0 TOMATO SAUCE, CANNED WITH SALT1 CUP 0 75 18 3 0 245 0.1 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) TOMATO SOUP WITH MILK, CANNED 1 CUP 6 160 22 6 17 248 2.9 TOMATO SOUP W/ WATER, CANNED 1 CUP 2 85 17 2 0 244 0.4 TOMATO VEG SOUP, DEHYD,PREPRED1 PKT 1 40 8 1 0 189 0.3 TOMATOES, CANNED, S+L, W/ SALT1 CUP 1 50 10 2 0 240 0.1 TOMATOES, CANNED, S+L,W/O SALT1 CUP 1 50 10 2 0 240 0.1 TOMATOES, RAW 1 TOMATO 0 25 5 1 0 123 0 TORTILLAS, CORN 1 TORTLA 1 65 13 2 0 30 0.1 TOTAL CEREAL 1 OZ 1 100 22 3 0 28.35 0.1 TRIX CEREAL 1 OZ 0 110 25 2 0 28.35 0.2 TROUT, BROILED, W/ BUTTR,LEMJU3 OZ 9 175 0 21 71 85 4.1 TUNA SALAD 1 CUP 19 375 19 33 80 205 3.3 TUNA, CANND, DRND,OIL,CHK,LGHT3 OZ 7 165 0 24 55 85 1.4 TUNA, CANND, DRND,WATR, WHITE 3 OZ 1 135 0 30 48 85 0.3 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) TURKEY HAM, CURED TURKEY THIGH2 SLICES 3 75 0 11 32 57 1 TURKEY LOAF, BREAST MEAT W/O C2 SLICES 1 45 0 10 17 42 0.2 TURKEY LOAF, BREAST MEAT, W/ C2 SLICES 1 45 0 10 17 42 0.2 TURKEY PATTIES, BRD,BATTD,FRID1 PATTY 12 180 10 9 40 64 3 TURKEY ROAST, FRZN,LGHT+DRK,CK3 OZ 5 130 3 18 45 85 1.6 TURKEY, ROASTED, DARK MEAT 4 PIECES 6 160 0 24 72 85 2.1 TURKEY, ROASTED, LIGHT MEAT 2 PIECES 3 135 0 25 59 85 0.9 TURKEY, ROASTED, LIGHT + DARK 1 CUP 7 240 0 41 106 140 2.3 TURKEY, ROASTED, LIGHT + DARK 3 PIECES 4 145 0 25 65 85 1.4 TURNIP GREENS, CKED FRM FROZEN1 CUP 1 50 8 5 0 164 0.2 TURNIP GREENS, COOKED FROM RAW1 CUP 0 30 6 2 0 144 0.1 TURNIPS, COOKED, DICED 1 CUP 0 30 8 1 0 156 0 VANILLA WAFERS 10 COOKE 7 185 29 2 25 40 1.8 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) VEAL CUTLET, MED FAT,BRSD,BRLD3 OZ 9 185 0 23 86 85 4.1 VEAL RIB, MED FAT, ROASTED 3 OZ 14 230 0 23 109 85 6 VEGETABLE BEEF SOUP, CANNED 1 CUP 2 80 10 6 5 244 0.9 VEGETABLE JUICE COCKTAIL, CNND1 CUP 0 45 11 2 0 242 0 VEGETABLES, MIXED, CANNED 1 CUP 0 75 15 4 0 163 0.1 VEGETABLES, MIXED, CKED FR FRZ1 CUP 0 105 24 5 0 182 0.1 VEGETARIAN SOUP, CANNED 1 CUP 2 70 12 2 0 241 0.3 VIENNA BREAD 1 SLICE 1 70 13 2 0 25 0.2 VIENNA SAUSAGE 1 SAUSAG 4 45 0 2 8 16 1.5 VINEGAR AND OIL SALAD DRESSING1 TBSP 8 70 0 0 0 16 1.5 VINEGAR, CIDER 1 TBSP 0 0 1 0 0 15 0 WAFFLES, FROM HOME RECIPE 1 WAFFLE 13 245 26 7 102 75 4 WAFFLES, FROM MIX 1 WAFFLE 8 205 27 7 59 75 2.7 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) WALNUTS, BLACK, CHOPPED 1 CUP 71 760 15 30 0 125 4.5 WALNUTS, BLACK, CHOPPED 1 OZ 16 170 3 7 0 28.35 1 WALNUTS, ENGLISH, PIECES 1 CUP 74 770 22 17 0 120 6.7 WALNUTS, ENGLISH, PIECES 1 OZ 18 180 5 4 0 28.35 1.6 WATER CHESTNUTS, CANNED 1 CUP 0 70 17 1 0 140 0 WATERMELON, RAW 1 PIECE 2 155 35 3 0 482 0.3 WATERMELON, RAW, DICED 1 CUP 1 50 11 1 0 160 0.1 WHEAT BREAD 1 LOAF 19 1160 213 43 0 454 3.9 WHEAT BREAD 1 SLICE 1 65 12 2 0 25 0.2 WHEAT BREAD, TOASTED 1 SLICE 1 65 12 3 0 23 0.2 WHEAT FLOUR, ALL-PURPOSE,SIFTD1 CUP 1 420 88 12 0 115 0.2 WHEAT FLOUR, ALL-PURPOSE,UNSIF1 CUP 1 455 95 13 0 125 0.2 WHEATIES CEREAL 1 OZ 0 100 23 3 0 28.35 0.1 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) WHEAT, THIN CRACKERS 4 CRACKR 1 35 5 1 0 8 0.5 WHIPPED TOPPING, PRESSURIZED 1 CUP 13 155 7 2 46 60 8.3 WHIPPED TOPPING, PRESSURIZED 1 TBSP 1 10 0 0 2 3 0.4 WHIPPING CREAM, UNWHIPED,HEAVY1 CUP 88 820 7 5 326 238 54.8 WHIPPING CREAM, UNWHIPED,HEAVY1 TBSP 6 50 0 0 21 15 3.5 WHIPPING CREAM, UNWHIPED,LIGHT1 CUP 74 700 7 5 265 239 46.2 WHIPPING CREAM, UNWHIPED,LIGHT1 TBSP 5 45 0 0 17 15 2.9 WHITE BREAD 1 LOAF 18 1210 222 38 0 454 5.6 WHITE BREAD CRUMBS, SOFT 1 CUP 2 120 22 4 0 45 0.6 WHITE BREAD CUBES 1 CUP 1 80 15 2 0 30 0.4 WHITE BREAD, SLICE 18 PER LOAF1 SLICE 1 65 12 2 0 25 0.3 WHITE BREAD, SLICE 22 PER LOAF1 SLICE 1 55 10 2 0 20 0.2 WHITE BREAD, TOASTED 18 PER 1 SLICE 1 65 12 2 0 22 0.3 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) WHITE BREAD, TOASTED 22 PER 1 SLICE 1 55 10 2 0 17 0.2 WHITE CAKE W/ WHT FRSTNG,COMML1 CAKE 148 4170 670 43 46 1140 33.1 WHITE CAKE W/ WHT FRSTNG,COMML1 PIECE 9 260 42 3 3 71 2.1 WHITE SAUCE W/ MILK FROM MIX 1 CUP 13 240 21 10 34 264 6.4 WHITE SAUCE, MEDIUM, HOME RECP1 CUP 30 395 24 10 32 250 9.1 WHOLE-WHEAT BREAD 1 LOAF 20 1110 206 44 0 454 5.8 WHOLE-WHEAT BREAD 1 SLICE 1 70 13 3 0 28 0.4 WHOLE-WHEAT BREAD, TOASTED 1 SLICE 1 70 13 3 0 25 0.4 WHOLE-WHEAT FLOUR,HRD WHT,STIR1 CUP 2 400 85 16 0 120 0.3 WHOLE-WHEAT WAFERS, CRACKERS 2 CRACKR 2 35 5 1 0 8 0.5 WINE, DESSERT 3.5 F OZ 0 140 8 0 0 103 0 WINE, TABLE, RED 3.5 F OZ 0 75 3 0 0 102 0 WINE, TABLE, WHITE 3.5 F OZ 0 80 3 0 0 102 0 Description of food Fat Food Energy Carbohydrate Protein Cholesterol Weight Saturated Fat (Grams) (calories) (Grams) (Grams) (Milligrams) (Grams) (Grams) YEAST, BAKERS, DRY, ACTIVE 1 PKG 0 20 3 3 0 7 0 YEAST, BREWERS, DRY 1 TBSP 0 25 3 3 0 8 0 YELLOW CAKE W/ CHOC FRST,FRMIX1 CAKE 125 3735 638 45 576 1108 47.8 YELLOW CAKE W/ CHOC FRST,FRMIX1 PIECE 8 235 40 3 36 69 3 YELLOWCAKE W/ CHOCFRSTNG,COMML1 CAKE 175 3895 620 40 609 1108 92 YELLOWCAKE W/ CHOCFRSTNG,COMML1 PIECE 11 245 39 2 38 69 5.7 YOGURT, W/ LOFAT MILK, PLAIN 8 OZ 4 145 16 12 14 227 2.3 YOGURT, W/ LOFAT MILK,FRUITFLV8 OZ 2 230 43 10 10 227 1.6 YOGURT, W/ NONFAT MILK 8 OZ 0 125 17 13 4 227 0.3 YOGURT, W/ WHOLE MILK 8 OZ 7 140 11 8 29 227 4.8

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