Calorie Charts

Pasta & Noodles Calorie Counter
Food Measure Prot Carb Fat Generic Foods - See Brand Name Packaged Foods Section for Addition Items Noodles, chinese, cellophane or long 1 cup (140.0 g) 0.2 120.5 0.1 rice (mung beans), dehydrated 1 oz (28.4 g) 2.8 16.4 0.4 1 wrapper, eggroll (7" Wonton wrappers (includes egg roll 3.1 18.5 0.5 square) (32.0 g) wrappers) 1 wrapper, wonton (30.8 4.6 0.1 1/2" square) (8.0 g) Rice, white, with pasta, dry 1 cup (163.0 g) 15.3 122.8 4 Rice, white, with pasta, cooked 1 cup (202.0 g) 5.1 43.3 5.7 1 cup (105.0 g) 7.8 83.2 2.2 Pasta, corn, dry 2 oz (57.0 g) 4.3 45.2 1.2 Pasta, corn, cooked 1 cup (140.0 g) 3.7 39.1 1 Pasta, fresh-refrigerated, plain, as 41/2 oz (128.0 g) 14.5 70.1 2.9 purchased Pasta, fresh-refrigerated, plain, cooked 2 oz (57.0 g) 2.9 14.2 0.6 Pasta, fresh-refrigerated, spinach, as 41/2 oz (128.0 g) 14.4 71.3 2.7 purchased Pasta, fresh-refrigerated, spinach, 2 oz (57.0 g) 2.9 14.3 0.5 cooked Pasta, homemade, made with egg, 2 oz (57.0 g) 3 13.4 1 cooked Pasta, homemade, made without egg, 2 oz (57.0 g) 2.5 14.3 0.6 cooked 1 cup elbow shaped 13.7 78.4 1.6 (105.0 g) 1 cup spiral shaped 11 62.7 1.3 (84.0 g) Macaroni, dry, enriched 1 cup small shells (93.0 12.1 69.4 1.4 g) 2 oz (57.0 g) 7.4 42.6 0.9 Macaroni, cooked, enriched 1 cup elbow shaped 8.1 43.2 1.3
Pts Cals 10 2 2 491.4 82.6 93.1
0.5 23.3 12.5 5 7 3.5 3 8 2 8 2 2 599.8 246.4 374.9 203.5 176.4 368.6 74.7 369.9 74.1 74.1
1.5 70.7 7.5 389.6 6 311.6 MORE
6.5 345
4 211.5 MORE 4.5 221.2 MORE
(140.0 g) 1 cup spiral shaped (134.0 g) 1 cup small shells (115.0 g) 1 cup small shells (93.0 Macaroni, protein-fortified, dry, g) enriched, (n x 5.70) 2 oz (57.0 g) Macaroni, protein-fortified, cooked, 1 cup small shells (115.0 enriched, (n x 5.70) g) 1 cup spiral shaped (84.0 g) Macaroni, vegetable, dry, enriched 2 oz (57.0 g) 1 cup spiral shaped Macaroni, vegetable, cooked, enriched (134.0 g) 1 cup elbow shaped (105.0 g) Macaroni, whole-wheat, dry 2 oz (57.0 g) 1 cup elbow shaped Macaroni, whole-wheat, cooked (140.0 g) 1 cup (38.0 g) Noodles, egg, dry, enriched 2 oz (57.0 g) Noodles, egg, cooked, enriched 1 cup (160.0 g) 1 cup (38.0 g) Noodles, egg, spinach, dry, enriched 2 oz (57.0 g) Noodles, egg, spinach, cooked, 1 cup (160.0 g) enriched 1 cup (45.0 g) Noodles, chinese, chow mein 11/2 oz (43.0 g) Noodles, japanese, soba, dry 2 oz (57.0 g) Noodles, japanese, soba, cooked 1 cup (114.0 g) Noodles, japanese, somen, dry 2 oz (57.0 g) Noodles, japanese, somen, cooked 1 cup (176.0 g) Spaghetti, dry, enriched 2 oz (57.0 g) Spaghetti, cooked, enriched, without 1 cup (140.0 g) added salt Spaghetti, protein-fortified, dry, 2 oz (57.0 g) enriched (n x 5.70) Spaghetti, protein-fortified, cooked, 1 cup (140.0 g) enriched (N x 5.70) Spaghetti, whole-wheat, dry 2 oz (57.0 g) Spaghetti, whole-wheat, cooked 1 cup (140.0 g)
7.8 6.7
41.4 1.2 4
211.7 MOR
35.5 1.1 3.5 181.7 MORE 348.8 MORE
18.5 62.8 2.1 7
11.3 38.5 1.3 4.5 213.8 MORE 9.3 11 7.5 6.1 36.4 0.2 4 62.9 0.9 6 42.7 0.6 4 35.7 0.1 3 188.6 MORE 308.3 MORE 209.2 MORE 171.5 MORE 365.4 MORE
15.4 78.8 1.5 7 8.3 7.5 5.4 8.1 7.3 5.6 8.3 8.1 3.8 3.6 8.2 5.8 6.5 7 7.4 8.1
42.8 0.8 3.5 198.4 MORE 37.2 0.8 3 27.1 40.6 40.3 26.7 40.1 1.7 2.5 3.3 1.7 2.6 3 4.5 4.5 3 4 173.6 MORE 145.9 218.9 220.8 145.2 217.7 MORE MORE MORE MORE MORE
38.8 2.5 4 25.9 24.7 42.5 24.4 42.2 48.5 42.6 13.8 13.2 0.4 0.1 0.5 0.3 0.9 6 5.5 4 2.5 4 5 4
211.2 MORE 237.2 226.6 191.5 112.9 202.9 230.6 211.5 MORE MORE MORE MORE MORE MORE MORE
43.2 1.3 4.5 221.2 MORE
11.3 38.5 1.3 4.5 213.8 MORE 11.3 44.3 0.3 4.5 229.6 MORE 8.3 7.5 42.8 0.8 4.5 198.4 MORE 37.2 0.8 3 173.6 MORE
Spaghetti, spinach, dry Spaghetti, spinach, cooked Rice noodles, dry Rice noodles, cooked Macaroni, protein-fortified, dry, enriched, (n x 6.25)
Macaroni, protein-fortified, cooked, enriched, (n x 6.25) Noodles, egg, cooked, enriched, with 1 cup (160.0 g) added salt Spaghetti, cooked, enriched, with 1 cup (140.0 g) added salt 1 cup elbow shaped Macaroni, cooked, unenriched (140.0 g) Noodles, egg, dry, unenriched 1 cup (38.0 g) Noodles, egg, cooked, unenriched, 1 cup (160.0 g) without added salt Spaghetti, dry, unenriched 2 oz (57.0 g) Spaghetti, cooked, unenriched, 1 cup (140.0 g) without added salt 1 cup elbow shaped (105.0 g) Macaroni, dry, unenriched 2 oz (57.0 g) Noodles, egg, cooked, unenriched, 1 cup (160.0 g) with added salt Spaghetti, cooked, unenriched, with 1 cup (140.0 g) added salt Spaghetti, protein-fortified, cooked, 1 cup (140.0 g) enriched (n x 6.25) Spaghetti, protein-fortified, dry, 2 oz (57.0 g) enriched (n x 6.25)
2 oz (57.0 g) 1 cup (140.0 g) 1 100 g (100.0 g) 1 cup (176.0 g) 1 cup small shells (93.0 g) 2 oz (57.0 g) 1 cup small shells (115.0 g)
7.6 6.4 3.4 1.6
42.6 36.6 83.2 43.8
0.9 0.9 0.6 0.4
4 4 7 4
212 182 364 191.8
MORE MORE MORE MORE
20.3 61.1 2.1 7
347.8 MORE
12.4 37.4 1.3 4.5 213.2 MORE 10.2 35.5 0.2 3.5 188.6 MORE 7.3 8.1 8.1 5.4 7.3 7.4 8.1 40.3 3.3 4.5 220.8 MORE 42.8 1.3 4 219.8 MORE
43.2 1.3 4.5 221.2 MORE 27.1 1.7 3 145.9 MORE
40.3 3.3 4.5 220.8 42.6 0.9 4 211.5
43.2 1.3 4.5 221.2 MORE
13.7 78.4 1.6 7.5 389.6 MORE 7.4 7.3 8.1 42.6 0.9 4 211.5 MORE
40.3 3.3 4.5 220.8 MORE 42.8 1.3 4 219.8 MORE MORE MORE
12.4 43.2 0.3 4.5 229.6
12.4 37.4 1.3 4.5 213.2 MORE
Sweet and sour pork is a staple at Chinese restaurants throughout the United States. It consists of pork, usually battered and deep fried, covered with a sauce made from soy sauce and pineapple juice.
rice noodles Calories in Rice Noodles, Cooked
cup(176.0 g) 1cup (176.0 g) 192
squid raw 1 oz 27 cal
kimichi 56 gm 15 cal
SORTED BY FOOD NAME
Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) TBSP TBSP OZ OZ OZ CUP OZ CUP OZ CAKE PIECE CUP PIE
Fat
Food Energy Carbohydrate Protein (Grams) 2 2 18 22 22 1 21 28 6 342 29 29 360 (Grams) 0 0 3 4 3 1 4 27 6 38 3 0 21
(Grams) (calories) 2 6 6 1 0 0 1 70 15 2 0 0 105 Fat 25 60 135 90 90 10 70 795 165 1510 125 115 2420
1000 ISLAND, SALAD DRSNG,LOCAL1 2 15 0.2 1000 ISLAND, SALAD DRSNG,REGLR1 4 16 1 100% NATURAL CEREAL 1 0 28.35 4.1 40% BRAN FLAKES, KELLOGG'S 1 0 28.35 0.1 40% BRAN FLAKES, POST 1 0 28.35 0.1 ALFALFA SEEDS, SPROUTED, RAW 1 0 33 0 ALL-BRAN CEREAL 1 0 28.35 0.1 ALMONDS, SLIVERED 1 0 135 6.7 ALMONDS, WHOLE 1 0 28.35 1.4 ANGELFOOD CAKE, FROM MIX 1 0 635 0.4 ANGELFOOD CAKE, FROM MIX 1 0 53 0 APPLE JUICE, CANNED 1 0 248 0 APPLE PIE 1 0 945 27.4 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) APPLE PIE 0 158 4.6 (Grams)
Food Energy Carbohydrate Protein (Grams) 60 (Grams) 3
(Grams) (calories) 1 PIECE 18 405
APPLESAUCE, CANNED, SWEETENED 1 CUP 0 255 0.1 APPLESAUCE, CANNED,UNSWEETENED1 CUP 0 244 0 APPLES, DRIED, SULFURED 10 RINGS 0 64 0 APPLES, RAW, PEELED, SLICED 1 CUP 0 110 0.1 APPLES, RAW, UNPEELED,2 PER LB1 APPLE 0 212 0.1 APPLES, RAW, UNPEELED,3 PER LB1 APPLE 0 138 0.1 APRICOT NECTAR, NO ADDED VIT C1 CUP 0 251 0 APRICOTS, CANNED, JUICE PACK 1 CUP 0 248 0 APRICOTS, CANNED, JUICE PACK 3 HALVES 0 84 0 APRICOTS, DRIED, COOKED,UNSWTN1 CUP 0 250 0 APRICOTS, DRIED, UNCOOKED 1 CUP 0 130 0 APRICOTS, RAW 3 APRCOT 0 106 0 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) CUP HALVES ARTCHK CUP SPEARS CUP SPEARS SPEARS SPEARS AVOCDO AVOCDO BAGEL BAGEL
0 0 0 0 1 0 0 0 0 0 1 0 Fat
195 105 155 65 125 80 140 120 40 210 310 50
51 28 42 16 32 21 36 31 10 55 80 12
0 0 1 0 0 0 1 2 1 3 5 1
(Grams) (calories) 0 0 0 1 0 1 0 0 0 30 27 2 2 215 70 55 50 15 45 15 10 10 305 340 200 200
APRICOT, CANNED, HEAVY SYRUP 1 0 258 0 APRICOT, CANNED, HEAVY SYRUP 3 0 85 0 ARTICHOKES, GLOBE, COOKED, DRN1 0 120 0 ASPARAGUS, CKD FRM FRZ,DRN,CUT1 0 180 0.2 ASPARAGUS, CKD FRM FRZ,DR,SPER4 0 60 0.1 ASPARAGUS, CKD FRM RAW, DR,CUT1 0 180 0.1 ASPARAGUS, CKD FRM RAW,DR,SPER4 0 60 0 ASPARAGUS,CANNED,SPEARS,NOSALT4 0 80 0 ASPARAGUS,CANNED,SPEARS,W/SALT4 0 80 0 AVOCADOS, CALIFORNIA 1 0 173 4.5 AVOCADOS, FLORIDA 1 0 304 5.3 BAGELS, EGG 1 44 68 0.3 BAGELS, PLAIN 1
68
0.3 Fat Food Energy Carbohydrate Protein (Grams) 1 1 1 1 14 13 10 4 27 35 2 158 5 (Grams) 0 0 0 0 2 2 1 2 1 2 0 16 3
Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) TSP TSP TSP TSP BISCUT BISCUT BISCUT CUP BANANA CUP TBSP CUP CUP
BAKING POWDER, LOW SODIUM 1 0 4.3 0 BAKING POWDER, STRGHT PHOSPHAT1 0 3.8 0 BAKING POWDER,SAS, CA PO4 1 0 3 0 BAKING POWDER,SAS,CAPO4+CASO4 1 0 2.9 0 BAKING PWDR BISCUITS,FROM MIX 1 0 28 0.8 BAKING PWDR BISCUITS,HOMERECPE1 0 28 1.2 BAKING PWDR BISCUITS,REFRGDOGH1 1 20 0.6 BAMBOO SHOOTS, CANNED, DRAINED1 0 131 0.1 BANANAS 1 0 114 0.2 BANANAS, SLICED 1 0 150 0.3 BARBECUE SAUCE 1 0 16 0 BARLEY, PEARLED,LIGHT, UNCOOKD1 0 200 0.3 BEAN SPROUTS, MUNG, COOKD,DRAN1 0 124 0 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
Food Energy Carbohydrate Protein (Grams) 6 23 32 54 48 15 0 11 0 7 (Grams) 3 8 19 16 16 16 3 9 24 23
(Grams) (calories) CUP CUP CUP CUP CUP CUP CUP CUP OZ OZ 0 6 18 12 7 11 1 5 5 7 30 170 365 385 310 220 15 125 150 185
BEAN SPROUTS, MUNG, RAW 1 0 104 0 BEAN WITH BACON SOUP, CANNED 1 3 253 1.5 BEANS,DRY,CANNED,W/FRANKFURTER1 30 255 7.4 BEANS,DRY,CANNED,W/PORK+SWTSCE1 10 255 4.3 BEANS,DRY,CANNED,W/PORK+TOMSCE1 10 255 2.4 BEEF AND VEGETABLE STEW,HM RCP1 71 245 4.4 BEEF BROTH, BOULLN, CONSM,CNND1 0 240 0.3 BEEF GRAVY, CANNED 1 7 233 2.7 BEEF HEART, BRAISED 3 164 85 1.2 BEEF LIVER, FRIED 3 410 85 2.5
BEEF NOODLE SOUP, CANNED 5 244 1.1 BEEF POTPIE, HOME RECIPE 42 210 7.9 BEEF ROAST, EYE O RND, LEAN 52 75 1.9
1 CUP 1 PIECE 2.6 OZ
3 30 5 Fat
85 515 135
9 39 0
5 21 22
Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
BEEF ROAST, EYE O RND,LEAN+FAT3 OZ 62 85 4.9 BEEF ROAST, RIB, LEAN ONLY 2.2 OZ 49 61 3.6 BEEF ROAST, RIB, LEAN + FAT 3 OZ 72 85 10.8 BEEF STEAK,SIRLOIN,BROIL,LEAN 2.5 OZ 64 72 2.6 BEEF STEAK,SIRLOIN,BROIL,LN+FT3 OZ 77 85 6.4 BEEF, CANNED, CORNED 3 OZ 80 85 4.2 BEEF, CKD,BTTM ROUND,LEAN ONLY2.8 OZ 75 78 2.7 BEEF, CKD,BTTM ROUND,LEAN+ FAT3 OZ 81 85 4.8 BEEF, CKD,CHUCK BLADE,LEANONLY2.2 OZ 66 62 3.9 BEEF, CKD,CHUCK BLADE,LEAN+FAT3 OZ 87 85 10.8 BEEF, DRIED, CHIPPED 2.5 OZ 46 72 1.8 BEER, LIGHT 12 FL OZ 0 355 0 BEER, REGULAR 12 FL OZ 0 360 0 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) CUP CUP CUP CUP BEETS CUP CUP CUP
Food Energy Carbohydrate Protein (Grams) 8 12 12 11 7 35 41 18 (Grams) 4 2 2 2 1 13 15 1
(Grams) (calories) 0 0 0 0 0 1 1 1 40 55 55 55 30 190 225 75
BEET GREENS, COOKED, DRAINED 1 0 144 0 BEETS, CANNED, DRAINED,NO SALT1 0 170 0 BEETS, CANNED, DRAINED,W/ SALT1 0 170 0 BEETS, COOKED, DRAINED, DICED 1 0 170 0 BEETS, COOKED, DRAINED, WHOLE 2 0 100 0 BLACK-EYED PEAS, DRY, COOKED 1 0 250 0.2 BLACK BEANS, DRY, COOKED,DRAND1 0 171 0.1 BLACKBERRIES, RAW 1
0 144 0.2 BLACKEYE PEAS, IMMATR,RAW,CKED1 0 165 0.3 BLACKEYE PEAS,IMMTR,FRZN,CKED 1 0 170 0.3 BLUE CHEESE 1 21 28.35 5.3 BLUE CHEESE SALAD DRESSING 1 3 15 1.5 BLUEBERRIES, FROZEN, SWEETENED1 0 230 0 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
CUP CUP OZ TBSP CUP
1 1 8 8 0 Fat
180 225 100 75 185
30 40 1 1 50
13 14 6 1 1
BLUEBERRIES, FROZEN, SWEETENED10 OZ 0 284 0 BLUEBERRIES, RAW 1 CUP 0 145 0 BLUEBERRY MUFFINS, HOME RECIPE1 MUFFIN 19 45 1.5 BLUEBERRY MUFFINS,FROM COM MIX1 MUFFIN 45 45 1.4 BLUEBERRY PIE 1 PIE 0 945 25.5 BLUEBERRY PIE 1 PIECE 0 158 4.3 BOLOGNA 2 SLICES 31 57 6.1 BOSTON BROWN BREAD,W/WHTECRNM 1 SLICE 3 45 0.3 BOSTON BROWN BREAD,W/YLLWCRNML1 SLICE 3 45 0.3 BOUILLON, DEHYDRTD, UNPREPARED1 PKT 1 6 0.3 BRAN MUFFINS, FROM COMMERL MIX1 MUFFIN 28 45 1.3 BRAN MUFFINS, HOME RECIPE 1 MUFFIN 24 45 1.4 BRAUNSCHWEIGER 2 SLICES 89 57 6.2 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) OZ CUP CUP CUP CUP
Food Energy Carbohydrate Protein (Grams) 4 50 40 73 10 (Grams) 4 9 9 13 6
(Grams) (calories) 19 31 26 5 0 185 500 420 390 50
BRAZIL NUTS 1 0 28.35 4.6 BREAD STUFFING,FROM MX,DRYTYPE1 0 140 6.1 BREAD STUFFING,FROM MX,MOIST 1 67 203 5.3 BREADCRUMBS, DRY, GRATED 1 5 100 1.5 BROCCOLI, FRZN, COOKED, DRANED1 0 185 0
BROCCOLI, FRZN, COOKED, DRANED1 0 30 0 BROCCOLI, RAW 1 0 151 0.1 BROCCOLI, RAW, COOKED, DRAINED1 0 155 0.1 BROCCOLI, RAW, COOKED, DRAINED1 0 180 0.1 BROWN AND SERVE SAUSAGE,BRWND 1 9 13 1.7 BROWN GRAVY FROM DRY MIX 1 2 261 0.9 BROWNIES W/ NUTS,FRM HOME RECP1 18 20 1.4 BROWNIES W/ NUTS,FRSTNG,CMMRCL1 14 25 1.6 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
PIECE SPEAR CUP SPEAR LINK CUP BROWNE BROWNE
0 1 0 1 5 2 6 4 Fat
10 40 45 50 50 80 95 100
2 8 9 10 0 14 11 16
1 4 5 5 2 3 1 1
BRUSSELS SPROUTS, FRZN, COOKED1 CUP 0 155 0.1 BRUSSELS SPROUTS, RAW, COOKED 1 CUP 0 155 0.2 BUCKWHEAT FLOUR, LIGHT, SIFTED1 CUP 0 98 0.2 BULGUR, UNCOOKED 1 CUP 0 170 1.2 BUTTERMILK, DRIED 1 CUP 83 120 4.3 BUTTERMILK, FLUID 1 CUP 9 245 1.3 BUTTER, SALTED 1 PAT 11 5 2.5 BUTTER, SALTED 1 TBSP 31 14 7.1 BUTTER, SALTED 1/2 CUP 247 113 57.1 BUTTER, UNSALTED 1 PAT 11 5 2.5 BUTTER, UNSALTED 1 TBSP 31 14 7.1 BUTTER, UNSALTED 1/2 CUP 247 113 57.1 CABBAGE, CHINESE, PAK-CHOI,CKD1 CUP 0 170 0 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
Food Energy Carbohydrate Protein (Grams) 2 7 4 (Grams) 1 1 1
(Grams) (calories) 0 0 0 10 30 15
CABBAGE, CHINESE,PE-TSAI, RAW 1 CUP 0 76 0 CABBAGE, COMMON, COOKED, DRNED1 CUP 0 150 0 CABBAGE, COMMON, RAW 1 CUP
0 70 0 CABBAGE, RED, RAW 1 CUP 0 70 0 CABBAGE, SAVOY, RAW 1 CUP 0 70 0 CAKE OR PASTRY FLOUR, SIFTED 1 CUP 0 96 0.1 CAMEMBERT CHEESE 1 WEDGE 27 38 5.8 CANTALOUP, RAW 1/2 MELN 0 267 0.1 CAP'N CRUNCH CEREAL 1 OZ 0 28.35 1.7 CARAMELS, PLAIN OR CHOCOLATE 1 OZ 1 28.35 2.2 CAROB FLOUR 1 CUP 0 140 0 CARROT CAKE,CREMCHESE FRST,REC1 CAKE 1183 1536 66 CARROT CAKE,CREMCHESE FRST,REC1 PIECE 74 96 4.1 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) CUP CUP CUP CUP CUP CARROT OZ CUP OZ CUP CUP OZ CUP
0 0 1 9 1 3 3 0 328 21 Fat
20 20 350 115 95 120 115 255 6175 385
4 4 76 0 22 23 22 126 775 48
1 1 7 8 2 1 1 6 63 4
CARROTS, CANNED, DRN, W/ SALT 1 0 146 0.1 CARROTS, CANNED,DRND, W/O SALT1 0 146 0.1 CARROTS, COOKED FROM FROZEN 1 0 146 0 CARROTS, COOKED FROM RAW 1 0 156 0.1 CARROTS, RAW, GRATED 1 0 110 0 CARROTS, RAW, WHOLE 1 0 72 0 CASHEW NUTS, DRY ROASTD,SALTED1 0 28.35 2.6 CASHEW NUTS, DRY ROASTD,UNSALT1 0 137 12.5 CASHEW NUTS, DRY ROASTD,UNSALT1 0 28.35 2.6 CASHEW NUTS, DRY ROASTED,SALTD1 0 137 12.5 CASHEW NUTS, OIL ROASTD,SALTED1 0 130 12.4 CASHEW NUTS, OIL ROASTD,SALTED1 0 28.35 2.7 CASHEW NUTS, OIL ROASTD,UNSALT1 0 130 12.4 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
Food Energy Carbohydrate Protein (Grams) (Grams)
(Grams) (calories)
CASHEW NUTS, OIL ROASTD,UNSALT1 0 28.35 2.7 CATSUP 1 0 273 0.2 CATSUP 1 0 15 0 CAULIFLOWER, COOKED FROM FROZN1 0 180 0.1 CAULIFLOWER, COOKED FROM RAW 1 0 125 0 CAULIFLOWER, RAW 1 0 100 0 CELERY SEED 1 0 2 0 CELERY, PASCAL TYPE, RAW,PIECE1 0 120 0 CELERY, PASCAL TYPE, RAW,STALK1 0 40 0 CHEDDAR CHEESE 1 18 17 3.6 CHEDDAR CHEESE 1 30 28.35 6 CHEDDDAR CHEESE, SHREDDED 1 119 113 23.8 CHEERIOS CEREAL 1 0 28.35 0.3 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
OZ CUP TBSP CUP CUP CUP TSP CUP STALK CU IN OZ CUP OZ
14 1 0 0 0 0 1 0 0 6 9 37 2 Fat
165 290 15 35 30 25 10 20 5 70 115 455 110
8 69 4 7 6 5 1 4 1 0 0 1 20
5 5 0 3 2 2 0 1 0 4 7 28 4
(Grams) (calories) 3 2 17 31 15 213 18 0 1 107 18 3 34 50 40 305 525 300 3350 280 90 50 2465 410 350 470
CHEESE CRACKERS, PLAIN 10 CRACK 6 10 0.9 CHEESE CRACKERS, SANDWCH,PEANT1 SANDWH 1 8 0.4 CHEESE SAUCE W/ MILK, FRM MIX 1 CUP 53 279 9.3 CHEESEBURGER, 4OZ PATTY 1 SANDWH 104 194 15.1 CHEESEBURGER, REGULAR 1 SANDWH 44 112 7.3 CHEESECAKE 1 CAKE 2053 1110 119.9 CHEESECAKE 1 PIECE 170 92 9.9 CHERRIES, SOUR,RED,CANND,WATER1 CUP 0 244 0.1 CHERRIES, SWEET, RAW 10 CHERY 0 68 0.1 CHERRY PIE 1 PIE 0 945 28.4 CHERRY PIE 1 PIECE 0 158 4.7 CHESTNUTS, EUROPEAN, ROASTED 1 CUP 0 143 0.6 CHICKEN A LA KING, HOME RECIPE1 CUP 221 245 12.9
Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) CUP CUP CUP FRANK CUP CUP LIVER CUP PKT PIECE CUP SLICES OZ
Fat
CHICKEN AND NOODLES, HOME RECP1 103 240 5.1 CHICKEN CHOW MEIN, CANNED 1 8 250 0.1 CHICKEN CHOW MEIN, HOME RECIPE1 75 250 4.1 CHICKEN FRANKFURTER 1 45 45 2.5 CHICKEN GRAVY FROM DRY MIX 1 3 260 0.5 CHICKEN GRAVY, CANNED 1 5 238 3.4 CHICKEN LIVER, COOKED 1 126 20 0.4 CHICKEN NOODLE SOUP, CANNED 1 7 241 0.7 CHICKEN NOODLE SOUP,DEHYD,PRPD1 2 188 0.2 CHICKEN POTPIE, HOME RECIPE 1 56 232 10.3 CHICKEN RICE SOUP, CANNED 1 7 241 0.5 CHICKEN ROLL, LIGHT 2 28 57 1.1 CHICKEN, CANNED, BONELESS 5 88 142 3.1 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
Food Energy Carbohydrate Protein (Grams) 13 6 2 1 0 0 0 45 31 1 28 (Grams) 35 16 31 13 27 12 38 15 19 0 2
(Grams) (calories) 18 11 9 7 3 2 9 4 16 0 9 365 195 220 120 140 75 250 270 340 10 180
CHICKEN, FRIED, BATTER, BREAST4.9 OZ 119 140 4.9 CHICKEN, FRIED, BATTER,DRMSTCK2.5 OZ 62 72 3 CHICKEN, FRIED, FLOUR, BREAST 3.5 OZ 87 98 2.4 CHICKEN, FRIED, FLOUR, DRMSTCK1.7 OZ 44 49 1.8 CHICKEN, ROASTED, BREAST 3.0 OZ 73 86 0.9 CHICKEN, ROASTED, DRUMSTICK 1.6 OZ 41 44 0.7 CHICKEN, STEWED, LIGHT + DARK 1 CUP 116 140 2.6 CHICKPEAS, COOKED, DRAINED 1 CUP 0 163 0.4 CHILI CON CARNE W/ BEANS, CNND1 CUP 28 255 5.8 CHILI POWDER 1 TSP 0 2.6 0.1 CHOCOLATE CHIP COOKIES,COMMRCL4 COOKIE 5 42 2.9
CHOCOLATE CHIP COOKIES,HME RCP4 COOKIE 18 40 3.9 CHOCOLATE CHIP COOKIES,REFRIG 4 COOKIE 22 48 4 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
11 11 Fat
185 225
26 32
2 2
CHOCOLATE MILK, LOWFAT 1% 1 CUP 7 250 1.5 CHOCOLATE MILK, LOWFAT 2% 1 CUP 17 250 3.1 CHOCOLATE MILK, REGULAR 1 CUP 31 250 5.3 CHOCOLATE, BITTER OT BAKING 1 OZ 0 28.35 9 CHOP SUEY W/ BEEF + PORK,HMRCP1 CUP 68 250 4.3 CINNAMON 1 TSP 0 2.3 0 CLAM CHOWDER, MANHATTAN, CANND1 CUP 2 244 0.4 CLAM CHOWDER, NEW ENG, W/ MILK1 CUP 22 248 3 CLAMS, CANNED, DRAINED 3 OZ 54 85 0.5 CLAMS, RAW 3 OZ 43 85 0.3 CLUB SODA 12 FL OZ 0 355 0 COCA PWDR W/O NOFAT DRYMLK,PRD1 SERVNG 33 265 5.4 COCA PWDR W/O NONFAT DRY MILK 3/4 OZ 0 21 0.3 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) OZ SERVNG CUP PIECE CUP CAKE PIECE FL OZ FL OZ
Food Energy Carbohydrate Protein (Grams) 22 22 44 7 12 225 38 0 1 (Grams) 3 3 3 1 3 27 5 0 0
(Grams) (calories) 1 1 33 15 27 41 7 0 0 100 100 470 160 285 1385 230 0 0
COCOA PWDR WITH NONFAT DRYMILK1 1 28.35 0.6 COCOA PWDR W/ NOFAT DRMLK,PRPD1 1 206 0.6 COCONUT, DRIED, SWEETND,SHREDD1 0 93 29.3 COCONUT, RAW, PIECE 1 0 45 13.4 COCONUT, RAW, SHREDDED 1 0 80 23.8 COFFEECAKE, CRUMB, FROM MIX 1 279 430 11.8 COFFEECAKE, CRUMB, FROM MIX 1 47 72 2 COFFEE, BREWED 6 0 180 0 COFFEE, INSTANT, PREPARED 6
0 COLA, 0 COLA, 0 COLA, 0 COLA, 0
182 0 DIET, ASPARTAME ONLY 12 355 0 DIET, ASPRTAME + SACCHRN12 355 0 DIET, SACCHARIN ONLY 12 355 0 REGULAR 12 369 0
FL OZ FL OZ FL OZ FL OZ
0 0 0 0 Fat
0 0 0 160
0 0 0 41
0 0 0 0
Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) CUP CUP TBSP OZ OZ OZ PKT CUP CUP CUP CUP MUFFIN MUFFIN
COLLARDS, COOKED FROM FROZEN 1 0 170 0.1 COLLARDS, COOKED FROM RAW 1 0 190 0.1 COOKED SALAD DRSSING, HOME RCP1 9 16 0.5 CORN CHIPS 1 0 28.35 1.4 CORN FLAKES, KELLOGG'S 1 0 28.35 0 CORN FLAKES, TOASTIES 1 0 28.35 0 CORN GRITS, COOKED, INSTANT 1 0 137 0 CORN GRITS,CKD,REG,WHTE,NOSALT1 0 242 0 CORN GRITS,CKD,REG,WHTE,W/SALT1 0 242 0 CORN GRITS,CKD,REG,YLLW,NOSALT1 0 242 0 CORN GRITS,CKD,REG,YLLW,W/SALT1 0 242 0 CORN MUFFINS, FROM COMMERL MIX1 42 45 1.7 CORN MUFFINS, HOME RECIPE 1 23 45 1.5 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
Food Energy Carbohydrate Protein (Grams) 0 0 91 26 108 90 (Grams) 0 0 11 3 11 11
(Grams) (calories) CUP TBSP CUP CUP CUP CUP 218 14 4 0 2 5 1925 125 440 120 500 435
CORN OIL 1 0 218 27.7 CORN OIL 1 0 14 1.8 CORNMEAL,BOLTED,DRY FORM 1 0 122 0.5 CORNMEAL,DEGERMED,ENRCHED,COOK1 0 240 0 CORNMEAL,DEGERMED,ENRICHED,DRY1 0 138 0.2 CORNMEAL,WHOLE-GRND,UNBOLT,DRY1 0 122 0.5
CORN, 0 CORN, 0 CORN, 0 CORN, 0 CORN, 0 CORN, 0 CORN, 0
CNND,CRM STL,WHIT,NO SAL1 256 0.2 CNND,CRM STL,WHIT,W/SALT1 256 0.2 CNND,CRM STL,YLLW,NO SAL1 256 0.2 CNND,CRM STL,YLLW,W/SALT1 256 0.2 COOKED FRM FROZN, WHITE 1 165 0 COOKED FRM FROZN, WHITE 1 63 0.1 COOKED FRM FROZN, YELLOW1 165 0
CUP CUP CUP CUP CUP EAR CUP
1 1 1 1 0 0 0 Fat
185 185 185 185 135 60 135
46 46 46 46 34 14 34
4 4 4 4 5 2 5
Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) EAR EAR EAR CUP CUP CUP CUP CUP CUP CUP CUP CUP CUP
CORN, COOKED FRM FROZN, YELLOW1 0 63 0.1 CORN, COOKED FROM RAW, WHITE 1 0 77 0.2 CORN, COOKED FROM RAW, YELLOW 1 0 77 0.2 CORN,CNND,WHL KRNL,WHTE,NO SAL1 0 210 0.2 CORN,CNND,WHL KRNL,WHTE,W/SALT1 0 210 0.2 CORN,CNND,WHL KRNL,YLLW,NO SAL1 0 210 0.2 CORN,CNND,WHL KRNL,YLLW,W/SALT1 0 210 0.2 COTTAGE CHEESE,CREMD,LRGE CURD1 34 225 6.4 COTTAGE CHEESE,CREMD,SMLL CURD1 31 210 6 COTTAGE CHEESE,CREMD,W/FRUIT 1 25 226 4.9 COTTAGE CHEESE,LOWFAT 2% 1 19 226 2.8 COTTAGE CHEESE,UNCREAMED 1 10 145 0.4 CR OF CHICKEN SOUP W/ H20,CNND1 10 244 2.1 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
Food Energy Carbohydrate Protein (Grams) 15 9 15 1 (Grams) 7 2 6 23
(Grams) (calories) 11 9 14 3 190 130 205 135
CR OF CHICKEN SOUP W/ MLK,CNND1 CUP 27 248 4.6 CR OF MUSHROM SOUP W/ H2O,CNND1 CUP 2 244 2.4 CR OF MUSHROM SOUP W/ MLK,CNND1 CUP 20 248 5.1 CRABMEAT, CANNED 1 CUP
135 135 0.5 CRACKED-WHEAT BREAD 1 0 454 3.1 CRACKED-WHEAT BREAD 1 0 25 0.2 CRACKED-WHEAT BREAD, TOASTED 1 0 21 0.2 CRANBERRY JUICE COCKTAL W/VITC1 0 253 0 CRANBERRY SAUCE, CANNED,SWTND 1 0 277 0 CREAM CHEESE 1 31 28.35 6.2 CREAM OF WHEAT,CKD,MIX N EAT 1 0 142 0 CREME PIE 1 46 910 90.1 CREME PIE 1 8 152 15 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
LOAF SLICE SLICE CUP CUP OZ PKT PIE PIECE
16 1 1 0 0 10 0 139 23 Fat
1190 65 65 145 420 100 100 2710 455
227 12 12 38 108 1 21 351 59
42 2 2 0 1 2 3 20 3
(Grams) (calories) CUP CUP CUP CUP CROSST SLICES TSP PIE PIECE CUP CUP PASTRY OZ 0 0 0 0 12 0 0 101 17 15 1 13 6 Fat 140 140 140 140 235 5 5 1985 330 305 35 235 110
CRM WHEAT,CKD, QUICK, NO SALT 1 0 244 0.1 CRM WHEAT,CKD,QUICK, W/ SALT 1 0 244 0.1 CRM WHEAT,CKD,REG,INST,NO SALT1 0 244 0.1 CRM WHEAT,CKD,REG,INST,W/SALT 1 0 244 0.1 CROISSANTS 1 13 57 3.5 CUCUMBER, W/ PEEL 6 0 28 0 CURRY POWDER 1 0 2 0 CUSTARD PIE 1 1010 910 33.7 CUSTARD PIE 1 169 152 5.6 CUSTARD, BAKED 1 278 265 6.8 DANDELION GREENS, COOKED, DRND1 0 105 0.1 DANISH PASTRY, FRUIT 1 56 65 3.9 DANISH PASTRY, PLAIN, NO NUTS 1 24 28.35 1.8 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
(Grams) (calories) 12 220
DANISH PASTRY, PLAIN, NO NUTS 1 PASTRY 49 57 3.6
DANISH PASTRY, PLAIN, NO NUTS 1 RING 292 340 21.8 DATES 10 DATES 0 83 0.1 DATES, CHOPPED 1 CUP 0 178 0.3 DEVIL'S FOOD CAKE,CHOCFRST,FMX1 CAKE 598 1107 55.6 DEVIL'S FOOD CAKE,CHOCFRST,FMX1 CUPCAK 19 35 1.8 DEVIL'S FOOD CAKE,CHOCFRST,FMX1 PIECE 37 69 3.5 DOUGHNUTS, CAKE TYPE, PLAIN 1 DONUT 20 50 2.8 DOUGHNUTS, YEAST-LEAVEND,GLZED1 DONUT 21 60 5.2 DUCK, ROASTED, FLESH ONLY 1/2 DUCK 197 221 9.2 EGGNOG 1 CUP 149 254 11.3 EGGPLANT, COOKED, STEAMED 1 CUP 0 96 0 EGGS, COOKED, FRIED 1 EGG 211 46 1.9 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) EGG EGG EGG WHITE EGG YOLK ENCHLD CUP SANDWH MUFFIN MUFFIN CUP CUP
71 0 1 136 4 8 12 13 25 19 0 7 Fat
1305 230 490 3755 120 235 210 235 445 340 25 90
152 61 131 645 20 40 24 26 0 34 6 1
21 2 4 49 2 3 3 4 52 10 1 6
EGGS, COOKED, HARD-COOKED 1 213 50 1.6 EGGS, COOKED, POACHED 1 212 50 1.5 EGGS, COOKED, SCRAMBLED/OMELET1 215 61 2.2 EGGS, RAW, WHITE 1 0 33 0 EGGS, RAW, WHOLE 1 213 50 1.6 EGGS, RAW, YOLK 1 213 17 1.6 ENCHILADA 1 19 230 7.7 ENDIVE, CURLY, RAW 1 0 50 0 ENG MUFFIN, EGG, CHEESE, BACON1 213 138 8 ENGLISH MUFFINS, PLAIN 1 0 57 0.3 ENGLISH MUFFINS, PLAIN, TOASTD1 0 50 0.3 EVAPORATED MILK, SKIM, CANNED 1 9 255 0.3 EVAPORATED MILK, WHOLE, CANNED1 74 252 11.6 Description of food Cholesterol Weight Saturated Fat
Food Energy Carbohydrate Protein
(Milligrams) (Grams)
(Grams)
(Grams) 0 0 1 42 122 18 4 41 39 4 0 0 0
(Grams) 0 0 4 2 6 15 4 18 16 6 16 16 17
FATS, COOKING/VEGETBL SHORTENG1 CUP 0 205 51.3 FATS, COOKING/VEGETBL SHORTENG1 TBSP 0 13 3.3 FETA CHEESE 1 OZ 25 28.35 4.2 FIG BARS 4 COOKIE 27 56 1 FIGS, DRIED 10 FIGS 0 187 0.4 FILBERTS, (HAZELNUTS) CHOPPED 1 CUP 0 115 5.3 FILBERTS, (HAZELNUTS) CHOPPED 1 OZ 0 28.35 1.3 FISH SANDWICH, LGE, W/O CHEESE1 SANDWH 91 170 6.3 FISH SANDWICH, REG, W/ CHEESE 1 SANDWH 56 140 6.3 FISH STICKS, FROZEN, REHEATED 1 STICK 26 28 0.8 FLOUNDER OR SOLE, BAKED, BUTTR3 OZ 68 85 3.2 FLOUNDER OR SOLE, BAKED,MARGRN3 OZ 55 85 1.2 FLOUNDER OR SOLE, BAKED,W/OFAT3 OZ 59 85 0.3 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) OZ FRANK SLICE LOAF TBSP TBSP SLICE PIE PIE OZ CUP CUP
Food Energy Carbohydrate Protein (Grams) 27 1 18 230 2 1 17 31 32 25 48 29 (Grams) 0 5 3 43 0 0 6 2 2 2 1 1
(Grams) (calories) 0 13 1 18 2 9 7 14 14 1 0 0 105 145 100 1270 25 85 155 255 250 110 185 115
FONDANT, UNCOATED 1 0 28.35 0 FRANKFURTER, COOKED 1 23 45 4.8 FRENCH BREAD 1 0 35 0.3 FRENCH OR VIENNA BREAD 1 0 454 3.8 FRENCH SALAD DRESSING, LOCALOR1 0 16 0.2 FRENCH SALAD DRESSING, REGULAR1 0 16 1.4 FRENCH TOAST, HOME RECIPE 1 112 65 1.6 FRIED PIE, APPLE 1 14 85 5.8 FRIED PIE, CHERRY 1 13 85 5.8 FROOT LOOPS CEREAL 1 0 28.35 0.2 FRUIT COCKTAIL,CNND,HEAVYSYRUP1 0 255 0 FRUIT COCKTAIL,CNND,JUICE PACK1 0 248 0
FRUIT PUNCH DRINK, CANNED 0 190 0
6 FL OZ
0 Fat
85
22
FRUITCAKE,DARK, FROM HOMERECIP1 CAKE 640 1361 47.6 FRUITCAKE,DARK, FROM HOMERECIP1 PIECE 20 43 1.5 FUDGE, CHOCOLATE, PLAIN 1 OZ 1 28.35 2.1 GARLIC POWDER 1 TSP 0 2.8 0 GELATIN DESSERT, PREPARED 1/2 CUP 0 120 0 GELATIN, DRY 1 ENVELP 0 7 0 GINGER ALE 12 FL OZ 0 366 0 GINGERBREAD CAKE, FROM MIX 1 CAKE 6 570 9.6 GINGERBREAD CAKE, FROM MIX 1 PIECE 1 63 1.1 GIN,RUM,VODKA,WHISKY 80-PROOF 1.5 F OZ 0 42 0 GIN,RUM,VODKA,WHISKY 86-PROOF 1.5 F OZ 0 42 0 GIN,RUM,VODKA,WHISKY 90-PROOF 1.5 F OZ 0 42 0 GOLDEN GRAHAMS CEREAL 1 OZ 0 28.35 0.7 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
(Grams) (calories) 1 0 0 0 0 1 0 0 0 0 60 100 100 155 180 300 100 115 95 95
GRAHAM CRACKER, PLAIN 2 CRACKR 0 14 0.4 GRAPE-NUTS CEREAL 1 OZ 0 28.35 0 GRAPE DRINK, CANNED 6 FL OZ 0 187 0 GRAPE JUICE, CANNED 1 CUP 0 253 0.1 GRAPE SODA 12 FL OZ 0 372 0 GRAPEFRT JCE,FRZN,CNCN,UNSWTEN6 FL OZ 0 207 0.1 GRAPEFRT JCE,FRZN,DLTD,UNSWTEN1 CUP 0 247 0 GRAPEFRUIT JUICE, CANNED,SWTND1 CUP 0 250 0 GRAPEFRUIT JUICE, CANNED,UNSWT1 CUP 0 247 0 GRAPEFRUIT JUICE, RAW 1 CUP
0 247 0 GRAPEFRUIT, CANNED, SYRUP PACK1 CUP 0 254 0 GRAPEFRUIT, RAW, PINK 1/2 FRUT 0 120 0 GRAPEFRUIT, RAW, WHITE 1/2 FRUT 0 120 0 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
0 0 0 Fat
150 40 40
39 10 10
1 1 1
GRAPEJCE,FRZN,CONCEN,SWTND,W/C6 FL OZ 0 216 0.2 GRAPEJCE,FRZN,DILUTD,SWTND,W/C1 CUP 0 250 0.1 GRAPES, EUROPEAN, RAW, THOMPSN10 GRAPE 0 50 0.1 GRAPES, EUROPEAN, RAW, TOKAY 10 GRAPE 0 57 0.1 GRAVY AND TURKEY, FROZEN 5 OZ 26 142 1.2 GREAT NORTHN BEANS,DRY,CKD,DRN1 CUP 0 180 0.1 GROUND BEEF, BROILED, LEAN 3 OZ 74 85 6.2 GROUND BEEF, BROILED, REGULAR 3 OZ 76 85 6.9 GUM DROPS 1 OZ 0 28.35 0 HADDOCK, BREADED, FRIED 3 OZ 75 85 2.4 HALF AND HALF, CREAM 1 CUP 89 242 17.3 HALF AND HALF, CREAM 1 TBSP 6 15 1.1 HALIBUT, BROILED, BUTTER,LEMJU3 OZ 62 85 3.3 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
Food Energy Carbohydrate Protein (Grams) 38 28 28 0 14 279 17 (Grams) 25 12 0 17 5 1 0
(Grams) (calories) 21 11 0 13 20 0 0 445 245 110 190 240 1030 65
HAMBURGER, 4OZ PATTY 1 SANDWH 71 174 7.1 HAMBURGER, REGULAR 1 SANDWH 32 98 4.4 HARD CANDY 1 OZ 0 28.35 0 HERRING, PICKLED 3 OZ 85 85 4.3 HOLLANDAISE SCE, W/ H2O,FRM MX1 CUP 52 259 11.6 HONEY 1 CUP 0 339 0 HONEY 1 TBSP 0 21 0
HONEY NUT CHEERIOS CEREAL 1 OZ 0 28.35 0.1 HONEYDEW MELON, RAW 1/10 MEL 0 129 0 ICE CREAM, VANLLA, REGULR 11% 1 CUP 59 133 8.9 ICE CREAM, VANLLA, REGULR 11% 1/2 GALN 476 1064 71.3 ICE CREAM, VANLLA, REGULR 11% 3 FL OZ 22 50 3.4 ICE CREAM, VANLLA, RICH 16% FT1 CUP 88 148 14.7 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
1 0 14 115 5 24 Fat
105 45 270 2155 100 350
23 12 32 254 12 32
3 1 5 38 2 4
ICE CREAM, VANLLA, RICH 16% FT1/2 GAL 703 1188 118.3 ICE CREAM, VANLLA, SOFT SERVE 1 CUP 153 173 13.5 ICE MILK, VANILLA, 4% FAT 1 CUP 18 131 3.5 ICE MILK, VANILLA, 4% FAT 1/2 GAL 146 1048 28.1 ICE MILK, VANILLA,SOFTSERV 3% 1 CUP 13 175 2.9 IMITATION CREAMERS, LIQUID FRZ1 TBSP 0 15 1.4 IMITATION CREAMERS, POWDERED 1 TSP 0 2 0.7 IMITATION WHIPPED TOPPING,FRZN1 CUP 0 75 16.3 IMITATION WHIPPED TOPPING,FRZN1 TBSP 0 4 0.9 IMITATN SOUR DRESSING 1 CUP 13 235 31.2 IMITATN SOUR DRESSING 1 TBSP 1 12 1.6 IMITATN WHIPD TOPING,PRESSRZD 1 CUP 0 70 13.2 IMITATN WHIPD TOPING,PRESSRZD 1 TBSP 0 4 0.8 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) IMITATN 8 IMITATN 0 ITALIAN 0 ITALIAN 0 ITALIAN (Grams)
Food Energy Carbohydrate Protein (Grams) 13 1 256 17 2 (Grams) 3 0 41 3 0
(Grams) (calories) 10 0 4 0 0 150 10 1255 85 5
WHIPD TOPING,PWDRD,PRP1 CUP 80 8.5 WHIPD TOPING,PWDRD,PRP1 TBSP 4 0.4 BREAD 1 LOAF 454 0.6 BREAD 1 SLICE 30 0 SALAD DRESSING,LOCALOR1 TBSP
0 15 0 ITALIAN SALAD DRESSING,REGULAR1 0 15 1.3 JAMS AND PRESERVES 1 0 14 0 JAMS AND PRESERVES 1 0 20 0 JELLIES 1 0 14 0 JELLIES 1 0 18 0 JELLY BEANS 1 0 28.35 0 JERUSALEM-ARTICHOKE, RAW 1 0 150 0 KALE, COOKED FROM FROZEN 1 0 130 0.1 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
TBSP PKT TBSP PKT TBSP OZ CUP CUP
9 0 0 0 0 0 0 1 Fat
80 40 55 40 50 105 115 40
1 10 14 10 13 26 26 7
0 0 0 0 0 0 3 4
KALE, COOKED FROM RAW 1 CUP 0 130 0.1 KIWIFRUIT, RAW 1 KIWI 0 76 0 KOHLRABI, COOKED, DRAINED 1 CUP 0 165 0 LAMB, RIB, ROASTED, LEAN ONLY 2 OZ 50 57 3.2 LAMB, RIB, ROASTED, LEAN + FAT3 OZ 77 85 12.1 LAMB,CHOPS,ARM,BRAISED,LEAN 1.7 OZ 59 48 2.9 LAMB,CHOPS,ARM,BRAISED,LEAN+FT2.2 OZ 77 63 6.9 LAMB,CHOPS,LOIN,BROIL,LEAN 2.3 OZ 60 64 2.6 LAMB,CHOPS,LOIN,BROIL,LEAN+FAT2.8 OZ 78 80 7.3 LAMB,LEG,ROASTED, LEAN ONLY 2.6 OZ 65 73 2.4 LAMB,LEG,ROASTED, LEAN+ FAT 3 OZ 78 85 5.6 LARD 1 CUP 195 205 80.4 LARD 1 TBSP 12 13 5.1 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) LEMON-LIME SODA 0 372 0 LEMON JUICE, CANNED 0 244 0.1 (Grams) 12 FL OZ 1 CUP
Food Energy Carbohydrate Protein (Grams) 39 16 (Grams) 0 1
(Grams) (calories) 0 1 155 50
LEMON JUICE, CANNED 1 0 15 0 LEMON JUICE, RAW 1 0 244 0 LEMON JUICE,FRZN,SINGLE-STRNGH6 0 244 0.1 LEMON MERINGUE PIE 1 857 840 26 LEMON MERINGUE PIE 1 143 140 4.3 LEMONADE,CONCENTRATE,FRZ,UNDIL6 0 219 0 LEMONADE,CONCEN,FRZEN,DILUTED 6 0 185 0 LEMONS, RAW 1 0 58 0 LENTILS, DRY, COOKED 1 0 200 0.1 LETTUCE, BUTTERHEAD, RAW,HEAD 1 0 163 0 LETTUCE, BUTTERHEAD, RAW,LEAVE1 0 15 0 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
TBSP CUP FL OZ PIE PIECE FL OZ FL OZ LEMON CUP HEAD LEAF
0 0 1 86 14 0 0 0 1 0 0 Fat
5 60 55 2140 355 425 80 15 215 20 0
1 21 16 317 53 112 21 5 38 4 0
0 1 1 31 5 0 0 1 16 2 0
(Grams) (calories) HEAD CUP WEDGE CUP CUP TBSP CUP CUP CUP CUP CUP FL OZ FL OZ 1 0 0 0 46 3 1 1 1 0 1 0 0 Fat 70 5 20 10 470 30 260 190 170 65 50 410 75
LETTUCE, CRISPHEAD, RAW, HEAD 1 0 539 0.1 LETTUCE, CRISPHEAD, RAW,PIECES1 0 55 0 LETTUCE, CRISPHEAD, RAW,WEDGE 1 0 135 0 LETTUCE, LOOSELEAF 1 0 56 0 LIGHT, COFFEE OR TABLE CREAM 1 159 240 28.8 LIGHT, COFFEE OR TABLE CREAM 1 10 15 1.8 LIMA BEANS, DRY, COOKED,DRANED1 0 190 0.2 LIMA BEANS,BABY, FRZN,CKED,DRN1 0 180 0.1 LIMA BEANS,THICK SEED,FRZN,CKD1 0 170 0.1 LIME JUICE, RAW 1 0 246 0 LIME JUICE,CANNED 1 0 246 0.1 LIMEADE,CONCENTRATE,FRZN,UNDIL6 0 218 0 LIMEADE,CONCEN,FROZEN,DILUTED 6 0 185 0 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
Food Energy Carbohydrate Protein (Grams) (Grams)
(Grams) (calories)
LUCKY CHARMS CEREAL 1 OZ 0 28.35 0.2 MACADAMIA NUTS, OILRSTD,SALTED1 CUP 0 134 15.4 MACADAMIA NUTS, OILRSTD,SALTED1 OZ 0 28.35 3.2 MACADAMIA NUTS, OILRSTD,UNSALT1 CUP 0 134 15.4 MACADAMIA NUTS, OILRSTD,UNSALT1 OZ 0 28.35 3.2 MACARONI AND CHEESE, CANNED 1 CUP 24 240 4.7 MACARONI AND CHEESE, HOME RCPE1 CUP 44 200 9.8 MACARONI, COOKED, FIRM 1 CUP 0 130 0.1 MACARONI, COOKED, TENDER, HOT 1 CUP 0 140 0.1 MACARONI, COOKED, TENDER,COLD 1 CUP 0 105 0.1 MALT-O-MEAL, WITH SALT 1 CUP 0 240 0 MALT-O-MEAL, W/O SALT 1 CUP 0 240 0 MALTED MILK, CHOCOLATE, POWDER3/4 OZ 1 21 0.5 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
1 103 22 103 22 10 22 1 1 0 0 0 1 Fat
110 960 205 960 205 230 430 190 155 115 120 120 85
23 17 4 17 4 26 40 39 32 24 26 26 18
3 10 2 10 2 9 17 7 5 4 4 4 1
(Grams) (calories) 9 2 10 1 5 88 4 11 91 11 183 3 9 235 85 235 135 50 785 35 100 810 100 1625 25 75
MALTED MILK,CHOCOLATE, PWDRPPD1 SERVNG 34 265 5.5 MALTED MILK,NATURAL, POWDER 3/4 OZ 4 21 0.9 MALTED MILK,NATURAL, PWDR PPRD1 SERVNG 37 265 6 MANGOS, RAW 1 MANGO 0 207 0.1 MARGARINE, IMITATION 40% FAT 1 TBSP 0 14 1.1 MARGARINE, IMITATION 40% FAT 8 OZ 0 227 17.5 MARGARINE, REGULR,HARD,80% FAT1 PAT 0 5 0.8 MARGARINE, REGULR,HARD,80% FAT1 TBSP 0 14 2.2 MARGARINE, REGULR,HARD,80% FAT1/2 CUP 0 113 17.9 MARGARINE, REGULR,SOFT,80% FAT1 TBSP 0 14 1.9 MARGARINE, REGULR,SOFT,80% FAT8 OZ 0 227 31.3 MARGARINE, SPREAD,HARD,60% FAT1 PAT 0 5 0.7 MARGARINE, SPREAD,HARD,60% FAT1 TBSP 0 14 2
Fat
MARGARINE, SPREAD,HARD,60% FAT1/2 CUP 0 113 15.9 MARGARINE, SPREAD,SOFT,60% FAT1 TBSP 0 14 1.8 MARGARINE, SPREAD,SOFT,60% FAT8 OZ 0 227 29.1 MARSHMALLOWS 1 OZ 0 28.35 0 MAYONNAISE TYPE SALAD DRESSING1 TBSP 4 15 0.7 MAYONNAISE, IMITATION 1 TBSP 4 15 0.5 MAYONNAISE, REGULAR 1 TBSP 8 14 1.7 MELBA TOAST, PLAIN 1 PIECE 0 5 0.1 MILK CHOCOLATE CANDY, PLAIN 1 OZ 6 28.35 5.4 MILK CHOCOLATE CANDY,W/ ALMOND1 OZ 5 28.35 4.8 MILK CHOCOLATE CANDY,W/ PENUTS1 OZ 5 28.35 4.2 MILK CHOCOLATE CANDY,W/ RICE C1 OZ 6 28.35 4.4 MILK, LOFAT, 1%, ADDED SOLIDS 1 CUP 10 245 1.5 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) CUP CUP CUP CUP CUP CUP CUP CUP LOAF SLICE SLICE
Food Energy Carbohydrate Protein (Grams) 12 12 12 12 12 11 11 65 212 12 12 (Grams) 8 9 8 9 8 8 4 29 45 2 2
(Grams) (calories) 3 5 5 1 0 8 3 13 17 1 1 100 125 120 90 85 150 80 470 1165 65 65
MILK, LOFAT, 1%, NO ADDEDSOLID1 10 244 1.6 MILK, LOFAT, 2%, ADDED SOLIDS 1 18 245 2.9 MILK, LOFAT, 2%, NO ADDEDSOLID1 18 244 2.9 MILK, SKIM, ADDED MILK SOLIDS 1 5 245 0.4 MILK, SKIM, NO ADDED MILKSOLID1 4 245 0.3 MILK, WHOLE, 3.3% FAT 1 33 244 5.1 MINESTRONE SOUP, CANNED 1 2 241 0.6 MISO 1 0 276 1.8 MIXED GRAIN BREAD 1 0 454 3.2 MIXED GRAIN BREAD 1 0 25 0.2 MIXED GRAIN BREAD, TOASTED 1
0 23 0.2 MIXED NUTS W/ PEANTS,DRY,SALTD1 OZ 0 28.35 2 MIXED NUTS W/ PEANTS,DRY,UNSLT1 OZ 0 28.35 2 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) OZ OZ TBSP OZ OZ OZ CUP CUP CUP CUP CUP TSP OZ
15 15 Fat
170 170
7 7
5 5
MIXED NUTS W/ PEANTS,OIL,SALTD1 0 28.35 2.5 MIXED NUTS W/ PEANTS,OIL,UNSLT1 0 28.35 2.5 MOLASSES, CANE, BLACKSTRAP 2 0 40 0 MOZZARELLA CHEESE, WHOLE MILK 1 22 28.35 3.7 MOZZARELLA CHESE,SKIM, LOMOIST1 15 28.35 3.1 MUENSTER CHEESE 1 27 28.35 5.4 MUSHROOM GRAVY, CANNED 1 0 238 1 MUSHROOMS, CANNED, DRND,W/SALT1 0 156 0.1 MUSHROOMS, COOKED, DRAINED 1 0 156 0.1 MUSHROOMS, RAW 1 0 70 0 MUSTARD GREENS, COOKED, DRANED1 0 140 0 MUSTARD, PREPARED, YELLOW 1 0 5 0 NATURE VALLEY GRANOLA CEREAL 1 0 28.35 3.3 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
Food Energy Carbohydrate Protein (Grams) 16 35 47 26 37 212 12 12 (Grams) 1 24 32 6 7 38 2 2
(Grams) (calories) 1 NECTRN 1 CUP 1 ENVLPE 1 CUP 1 CUP 1 LOAF 1 SLICE 1 SLICE 1 0 1 11 2 20 1 1 65 245 325 220 200 1145 65 65
NECTARINES, RAW 0 136 0.1 NONFAT DRY MILK, INSTANTIZED 12 68 0.3 NONFAT DRY MILK, INSTANTIZED 17 91 0.4 NOODLES, CHOW MEIN, CANNED 5 45 2.1 NOODLES, EGG, COOKED 50 160 0.5 OATMEAL BREAD 0 454 3.7 OATMEAL BREAD 0 25 0.2 OATMEAL BREAD, TOASTED 0 23 0.2
OATMEAL W/ RAISINS COOKIES 4 2 52 2.5 OATMEAL,CKD,INSTNT,FLVRD,FORTF1 0 164 0.3 OATMEAL,CKD,INSTNT,PLAIN,FORTF1 0 177 0.3 OATMEAL,CKD,RG,QCK,INST,W/OSAL1 0 234 0.4 OATMEAL,CKD,RG,QCK,INST,W/SALT1 0 234 0.4 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
COOKIE PKT PKT CUP CUP
10 2 2 2 2 Fat
245 160 105 145 145
36 31 18 25 25
3 5 4 6 6
(Grams) (calories) FILLET PODS CUP TBSP MEDIUM SMALL TSP RINGS PKT PKT CUP CUP CUP 11 0 216 14 2 2 0 5 0 0 0 0 0 Fat 185 25 1910 125 15 15 5 80 20 20 55 60 40
OCEAN PERCH, BREADED, FRIED 1 66 85 2.6 OKRA PODS, COOKED 8 0 85 0 OLIVE OIL 1 0 216 29.2 OLIVE OIL 1 0 14 1.9 OLIVES, CANNED, GREEN 4 0 13 0.2 OLIVES, CANNED, RIPE, MISSION 3 0 9 0.3 ONION POWDER 1 0 2.1 0 ONION RINGS, BREADED,FRZN,PRPD2 0 20 1.7 ONION SOUP, DEHYDRATD, PREPRED1 0 184 0.1 ONION SOUP, DEHYDRTD, UNPRPRED1 0 7 0.1 ONIONS, RAW, CHOPPED 1 0 160 0.1 ONIONS, RAW, COOKED, DRAINED 1 0 210 0.1 ONIONS, RAW, SLICED 1 0 115 0.1 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
Food Energy Carbohydrate Protein (Grams) 2 25 25 26 81 27 (Grams) 1 1 2 2 5 2
(Grams) (calories) ONION CUP CUP CUP FL OZ CUP 0 0 1 0 0 0 10 105 110 110 340 110
ONIONS, SPRING, RAW 6 0 30 0 ORANGE JUICE, CANNED 1 0 249 0 ORANGE JUICE, CHILLED 1 0 249 0.1 ORANGE JUICE, RAW 1 0 248 0.1 ORANGE JUICE,FROZEN CONCENTRTE6 0 213 0.1 ORANGE JUICE,FRZN,CNCN,DILUTED1
0 249 0 ORANGE SODA 12 FL OZ 0 372 0 ORANGE + GRAPEFRUIT JUCE,CANND1 CUP 0 247 0 ORANGES, RAW 1 ORANGE 0 131 0 ORANGES, RAW, SECTIONS 1 CUP 0 180 0 OREGANO 1 TSP 0 1.5 0 OYSTERS, BREADED, FRIED 1 OYSTER 35 45 1.4 OYSTERS, RAW 1 CUP 120 240 1.4 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
0 0 0 0 0 5 4 Fat
180 105 60 85 5 90 160
46 25 15 21 1 5 8
0 1 1 2 0 5 20
PANCAKES, BUCKWHEAT, FROM MIX 1 PANCAK 20 27 0.9 PANCAKES, PLAIN, FROM MIX 1 PANCAK 16 27 0.5 PANCAKES, PLAIN, HOME RECIPE 1 PANCAK 16 27 0.5 PAPAYAS, RAW 1 CUP 0 140 0.1 PAPRIKA 1 TSP 0 2.1 0 PARMESAN CHEESE, GRATED 1 CUP 79 100 19.1 PARMESAN CHEESE, GRATED 1 OZ 22 28.35 5.4 PARMESAN CHEESE, GRATED 1 TBSP 4 5 1 PARSLEY, FREEZE-DRIED 1 TBSP 0 0.4 0 PARSLEY, RAW 10 SPRIG 0 10 0 PARSNIPS, COOKED, DRAINED 1 CUP 0 156 0.1 PASTERZD PROCES CHEESE, SWISS 1 OZ 24 28.35 4.5 PASTERZD PROCES CHEESE,AMERICN1 OZ 27 28.35 5.6 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
(Grams) (calories) 7 6 1 95 80 225
PASTERZD PROCES CHESE FOOD,AMR1 OZ 18 28.35 4.4 PASTERZD PROCES CHESE SPRED,AM1 OZ 16 28.35 3.8 PEA BEANS, DRY, COOKED,DRAINED1 CUP 0 190 0.1
PEACH PIE 1 PIE 0 945 24.6 PEACH PIE 1 PIECE 0 158 4.1 PEACHES, CANNED, HEAVY SYRUP 1 CUP 0 256 0 PEACHES, CANNED, HEAVY SYRUP 1 HALF 0 81 0 PEACHES, CANNED, JUICE PACK 1 CUP 0 248 0 PEACHES, CANNED, JUICE PACK 1 HALF 0 77 0 PEACHES, DRIED 1 CUP 0 160 0.1 PEACHES, DRIED,COOKED,UNSWETND1 CUP 0 258 0.1 PEACHES, FROZEN,SWETNED,W/VITC1 CUP 0 250 0 PEACHES, FROZEN,SWETNED,W/VITC10 OZ 0 284 0 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) PEACH CUP TBSP COOKIE CUP TBSP CUP OZ CUP OZ CUP HALF CUP
101 17 0 0 0 0 1 1 0 0 Fat
2410 405 190 60 110 35 380 200 235 265
361 60 51 16 29 9 98 51 60 68
24 4 1 0 2 0 6 3 2 2
PEACHES, RAW 1 0 87 0 PEACHES, RAW, SLICED 1 0 170 0 PEANUT BUTTER 1 0 16 1.4 PEANUT BUTTER COOKIE,HOME RECP4 22 48 4 PEANUT OIL 1 0 216 36.5 PEANUT OIL 1 0 14 2.4 PEANUTS, OIL ROASTED, SALTED 1 0 145 9.9 PEANUTS, OIL ROASTED, SALTED 1 0 28.35 1.9 PEANUTS, OIL ROASTED, UNSALTED1 0 145 9.9 PEANUTS, OIL ROASTED, UNSALTED1 0 28.35 1.9 PEARS, CANNED, HEAVY SYRUP 1 0 255 0 PEARS, CANNED, HEAVY SYRUP 1 0 79 0 PEARS, CANNED, JUICE PACK 1 0 248 0 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
PEARS, CANNED, JUICE PACK
1 HALF
0 77 0 PEARS, RAW, BARTLETT 1 0 166 0 PEARS, RAW, BOSC 1 0 141 0 PEARS, RAW, D'ANJOU 1 0 200 0 PEAS, EDIBLE POD, COOKED,DRNED1 0 160 0.1 PEAS, GREEN,CNND,DRND, W/ SALT1 0 170 0.1 PEAS, GREEN,CNND,DRND,W/O SALT1 0 170 0.1 PEAS, SPLIT, DRY, COOKED 1 0 200 0.1 PEAS,GRN, FROZEN COOKED,DRANED1 0 160 0.1 PEA, GREEN, SOUP, CANNED 1 0 250 1.4 PECAN PIE 1 569 825 28.1 PECAN PIE 1 95 138 4.7 PECANS, HALVES 1 0 108 5.9 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
PEAR PEAR PEAR CUP CUP CUP CUP CUP CUP PIE PIECE CUP
1 1 1 0 1 1 1 0 3 189 32 73 Fat
100 85 120 65 115 115 230 125 165 3450 575 720
25 21 30 11 21 21 42 23 27 423 71 20
1 1 1 5 8 8 16 8 9 42 7 8
PECANS, HALVES 1 OZ 0 28.35 1.5 PEPPER-TYPE SODA 12 FL OZ 0 369 0 PEPPERS, HOT CHILI, RAW, GREEN1 PEPPER 0 45 0 PEPPERS, HOT CHILI, RAW, RED 1 PEPPER 0 45 0 PEPPERS, SWEET, COOKED, GREEN 1 PEPPER 0 73 0 PEPPERS, SWEET, COOKED, RED 1 PEPPER 0 73 0 PEPPERS, SWEET, RAW, GREEN 1 PEPPER 0 74 0 PEPPERS, SWEET, RAW, RED 1 PEPPER 0 74 0 PEPPER, BLACK 1 TSP 0 2.1 0 PICKLES, CUCUMBER, DILL 1 PICKLE 0 65 0 PICKLES, CUCUMBER, FRESH PACK 2 SLICES 0 15 0 PICKLES, CUCUMBER, SWT GHERKIN1 PICKLE 0 15 0 PIECRUST, FROM MIX 2 CRUST 0 320 22.7 Description of food
Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) SHELL OZ FL OZ CUP CUP SLICE CUP SLICE CUP CUP OZ PITA SLICE
(Grams) 79 5 23 34 52 12 39 9 19 49 7 33 39
(Grams) 11 3 0 1 1 0 1 0 1 15 6 6 15
PIECRUST,FROM HOME RECIPE 1 0 180 14.8 PINE NUTS 1 0 28.35 2.7 PINEAPPLE-GRAPEFRUIT JUICEDRNK6 0 187 0 PINEAPPLE JUICE, CANNED,UNSWTN1 0 250 0 PINEAPPLE, CANNED, HEAVY SYRUP1 0 255 0 PINEAPPLE, CANNED, HEAVY SYRUP1 0 58 0 PINEAPPLE, CANNED, JUICE PACK 1 0 250 0 PINEAPPLE, CANNED, JUICE PACK 1 0 58 0 PINEAPPLE, RAW, DICED 1 0 155 0 PINTO BEANS,DRY,COOKED,DRAINED1 0 180 0.1 PISTACHIO NUTS 1 0 28.35 1.7 PITA BREAD 1 0 60 0.1 PIZZA, CHEESE 1 56 120 4.1 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) PLANTAINS, COOKED 0 154 0.1 PLANTAINS, RAW 0 179 0.3 PLUMS, CANNED, HEAVY 0 258 0 PLUMS, CANNED, HEAVY 0 133 0 PLUMS, CANNED, JUICE 0 252 0 PLUMS, CANNED, JUICE 0 95 0 PLUMS, RAW, 1-1/2-IN 0 28 0 PLUMS, RAW, 2-1/8-IN 0 66 0 POPCORN, AIR-POPPED, 0 8 0 POPCORN, POPPED, VEG 0 11 0.5 POPCORN, SUGAR SYRUP 0 35 0.1 POPSICLE (Grams)
(Grams) (calories) 0 1 0 0 0 0 0 0 0 3 1 0 180 220 230 120 145 55 15 35 30 55 135 70
1 CUP 1 PLANTN SYRUP SYRUP PACK PACK DIAM DIAM 1 CUP 3 PLUMS 1 CUP 3 PLUMS 1 PLUM 1 PLUM
UNSALTED 1 CUP OIL,SALTD1 CUP COATED 1 CUP 1 POPCLE
0 95 0 PORK CHOP, LOIN, BROIL, LEAN 71 72 2.6
2.5 OZ
8 Fat
165
23
PORK CHOP, LOIN, BROIL, LEN+FT3.1 OZ 84 87 7 PORK CHOP, LOIN,PANFRY, LEAN 2.4 OZ 72 67 3.7 PORK CHOP, LOIN,PANFRY,LEAN+FT3.1 OZ 92 89 9.8 PORK FRESH HAM, ROASTD, LEAN 2.5 OZ 68 72 2.7 PORK FRESH HAM, ROASTD,LEAN+FT3 OZ 79 85 6.4 PORK FRESH RIB, ROASTD, LEAN 2.5 OZ 56 71 3.4 PORK FRESH RIB, ROASTD,LEAN+FT3 OZ 69 85 7.2 PORK SHOULDER, BRAISD, LEAN 2.4 OZ 76 67 2.8 PORK SHOULDER, BRAISD,LEAN+FAT3 OZ 93 85 7.9 PORK, CURED, BACON, REGUL,CKED3 SLICE 16 19 3.3 PORK, CURED, BACON,CANADN,CKED2 SLICE 27 46 1.3 PORK, CURED, HAM, CANNED,ROAST3 OZ 35 85 2.4 PORK, CURED, HAM, ROSTED,LEAN 2.4 OZ 37 68 1.3 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
(Grams) (calories) 14 4 13 7 3 6 7 21 10 205 50 140 95 75 105 105 360 230
PORK, CURED, HAM, ROSTED,LN+FT3 OZ 53 85 5.1 PORK, LINK, COOKED 1 LINK 11 13 1.4 PORK, LUNCHEON MEAT,CANNED 2 SLICES 26 42 4.5 PORK, LUNCHEON MEAT,CHOPPD HAM2 SLICES 21 42 2.4 PORK, LUNCHEON MEAT,CKD HAM,LN2 SLICES 27 57 0.9 PORK, LUNCHEON MEAT,CKD HAM,RG2 SLICES 32 57 1.9 POTATO CHIPS 10 CHIPS 0 20 1.8 POTATO SALAD MADE W/ MAYONNAIS1 CUP 170 250 3.6 POTATOES, AU GRATIN, FROM MIX 1 CUP 12 245 6.3
POTATOES, AU GRATIN, HOME RECP1 56 245 11.6 POTATOES, BAKED FLESH ONLY 1 0 156 0 POTATOES, BAKED WITH SKIN 1 0 202 0.1 POTATOES, BOILED, PEELED AFTER1 0 136 0 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
CUP POTATO POTATO POTATO
19 0 0 0 Fat
325 145 220 120
28 34 51 27
12 3 5 3
POTATOES, BOILED, PEELED BEFOR1 POTATO 0 135 0 POTATOES, HASHED BROWN,FR FRZN1 CUP 0 156 7 POTATOES, MASHED,FRM DEHYDRTED1 CUP 29 210 7.2 POTATOES, MASHED,RECPE,MLK+MAR1 CUP 4 210 2.2 POTATOES, MASHED,RECPE,W/ MILK1 CUP 4 210 0.7 POTATOES, SCALLOPED, FROM MIX 1 CUP 27 245 6.5 POTATOES, SCALLOPED, HOME RECP1 CUP 29 245 5.5 POTATOES,FRENCH-FRD,FRZN,FRIED10 STRIP 0 50 2.5 POTATOES,FRENCH-FRD,FRZN,OVEN 10 STRIP 0 50 2.1 POUND CAKE, COMMERCIAL 1 LOAF 1100 500 52 POUND CAKE, COMMERCIAL 1 SLICE 64 29 3 POUND CAKE, FROM HOME RECIPE 1 LOAF 555 514 21.1 POUND CAKE, FROM HOME RECIPE 1 SLICE 32 30 1.2 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) 10 PRETZ 1 PRETZ 10 PRETZ 1 OZ 1 OZ 1 CUP 5 LARGE
(Grams) (calories) 0 1 2 0 8 0 0 10 65 240 110 100 180 115
PRETZELS, STICK 0 3 0 PRETZELS, TWISTED, DUTCH 0 16 0.1 PRETZELS, TWISTED, THIN 0 60 0.4 PRODUCT 19 CEREAL 0 28.35 0 PROVOLONE CHEESE 20 28.35 4.8 PRUNE JUICE, CANNED 0 256 0 PRUNES, DRIED
0 49 0 PRUNES, DRIED, COOKED,UNSWTNED1 CUP 0 212 0 PUDDING, CHOCOLATE,CANNED 5 OZ 1 142 9.5 PUDDING, CHOC, COOKED FROM MIX1/2 CUP 15 130 2.4 PUDDING, CHOC, INSTANT, FR MIX1/2 CUP 14 130 2.3 PUDDING, RICE, FROM MIX 1/2 CUP 15 132 2.3 PUDDING, TAPIOCA, CANNED 5 OZ 0 142 4.8 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
0 11 4 4 4 5 Fat
225 205 150 155 155 160
60 30 25 27 27 28
2 3 4 4 4 3
PUDDING, TAPIOCA, FROM MIX 1/2 CUP 15 130 2.3 PUDDING, VANILLA, CANNED 5 OZ 1 142 9.5 PUDDING, VNLLA,COOKED FROM MIX1/2 CUP 15 130 2.3 PUDDING, VNLLA,INSTANT FRM MIX1/2 CUP 15 130 2.2 PUMPERNICKEL BREAD 1 LOAF 0 454 2.6 PUMPERNICKEL BREAD 1 SLICE 0 32 0.2 PUMPERNICKEL BREAD, TOASTED 1 SLICE 0 29 0.2 PUMPKIN AND SQUASH KERNELS 1 OZ 0 28.35 2.5 PUMPKIN PIE 1 PIE 655 910 38.2 PUMPKIN PIE 1 PIECE 109 152 6.4 PUMPKIN, CANNED 1 CUP 0 245 0.4 PUMPKIN, COOKED FROM RAW 1 CUP 0 245 0.1 QUICHE LORRAINE 1 SLICE 285 176 23.2 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) RADISHES, RAW 0 18 0 RAISIN BRAN, KELLOGG'S 0 28.35 0.1 RAISIN BRAN, POST 0 28.35 0.1 RAISIN BREAD 0 454 4.1 (Grams) 4 RADISH 1 OZ 1 OZ 1 LOAF
Food Energy Carbohydrate Protein (Grams) 1 21 21 239 (Grams) 0 3 3 37
(Grams) (calories) 0 1 1 18 5 90 85 1260
RAISIN BREAD 1 SLICE 0 25 0.2 RAISIN BREAD, TOASTED 1 SLICE 0 21 0.2 RAISINS 1 CUP 0 145 0.2 RAISINS 1 PACKET 0 14 0 RASPBERRIES, FROZEN, SWEETENED1 CUP 0 250 0 RASPBERRIES, FROZEN, SWEETENED10 OZ 0 284 0 RASPBERRIES, RAW 1 CUP 0 123 0 RED KIDNEY BEANS, DRY, CANNED 1 CUP 0 255 0.1 REFRIED BEANS, CANNED 1 CUP 0 290 0.4 RELISH, SWEET 1 TBSP 0 15 0 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) CUP OZ CUP CUP CUP CUP CUP CUP CUP CUP SANDWH ROLL ROLL
1 1 1 0 0 0 1 1 3 0 Fat
65 65 435 40 255 295 60 230 295 20
13 13 115 11 65 74 14 42 51 5
2 2 5 0 2 2 1 15 18 0
RHUBARB, COOKED, ADDED SUGAR 1 0 240 0 RICE KRISPIES CEREAL 1 0 28.35 0 RICE, BROWN, COOKED 1 0 195 0.3 RICE, WHITE, COOKED 1 0 205 0.1 RICE, WHITE, INSTANT, COOKED 1 0 165 0.1 RICE, WHITE, PARBOILED, COOKED1 0 175 0 RICE, WHITE, PARBOILED, RAW 1 0 185 0.1 RICE, WHITE, RAW 1 0 185 0.2 RICOTTA CHEESE, PART SKIM MILK1 76 246 12.1 RICOTTA CHEESE, WHOLE MILK 1 124 246 20.4 ROAST BEEF SANDWICH 1 55 150 3.5 ROLLS, DINNER, COMMERCIAL 1 0 28 0.5 ROLLS, DINNER, HOME RECIPE 1 12 35 0.8 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
ROLLS, FRANKFURTER + HAMBURGER1 ROLL
0 40 0.5 ROLLS, HARD 0 50 0.4 ROLLS, HOAGIE OR SUBMARINE 0 135 1.8 ROOT BEER 0 370 0 RYE BREAD, LIGHT 0 454 3.3 RYE BREAD, LIGHT 0 25 0.2 RYE BREAD, LIGHT, TOASTED 0 22 0.2 RYE WAFERS, WHOLE-GRAIN 0 14 0.3 SAFFLOWER OIL 0 218 19.8 SAFFLOWER OIL 0 14 1.3 SALAMI, COOKED TYPE 37 57 4.6 SALAMI, DRY TYPE 16 20 2.4 SALMON, BAKED, RED 60 85 1.2
1 ROLL 1 ROLL 12 FL OZ 1 LOAF 1 SLICE 1 SLICE 2 WAFERS 1 CUP 1 TBSP 2 SLICES 2 SLICES 3 OZ
2 8 0 17 1 1 1 218 14 11 7 5 Fat
155 400 165 1190 65 65 55 1925 125 145 85 140
30 72 42 218 12 12 10 0 0 1 1 0
5 11 0 38 2 2 1 0 0 8 5 21
Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) OZ OZ TSP CRACKR TBSP COOKIE OZ CUP SCALOP OZ OZ CUP CUP
SALMON, CANNED, PINK, W/ BONES3 34 85 0.9 SALMON, SMOKED 3 51 85 2.6 SALT 1 0 5.5 0 SALTINES 4 4 12 0.5 SANDWICH SPREAD, PORK, BEEF 1 6 15 0.9 SANDWICH TYPE COOKIE 4 0 40 2 SARDINES, ATLNTC,CNNED,OIL,DRN3 85 85 2.1 SAUERKRAUT, CANNED 1 0 236 0.1 SCALLOPS, BREADED, FRZN,REHEAT6 70 90 2.5 SEAWEED, KELP, RAW 1 0 28.35 0.1 SEAWEED, SPIRULINA, DRIED 1 0 28.35 0.8 SELF-RISING FLOUR, UNSIFTED 1 0 125 0.2 SEMISWEET CHOCOLATE 1 0 170 36.2 Description of food
Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
(Grams) 1 60 50 434 694 77 48 59 469 20 17 23 1
(Grams) 2 9 11 35 37 4 4 2 17 2 2 3 21
SESAME SEEDS 1 TBSP 0 8 0.6 SHAKES, THICK, CHOCOLATE 10 OZ 30 283 4.8 SHAKES, THICK, VANILLA 10 OZ 33 283 5.3 SHEETCAKE W/O FRSTNG,HOMERECIP1 CAKE 552 777 29.5 SHEETCAKE,W/ WHFRSTNG,HOMERCIP1 CAKE 636 1096 41.6 SHEETCAKE,W/ WHFRSTNG,HOMERCIP1 PIECE 70 121 4.6 SHEETCAKE,W/O FRSTNG,HOMERECIP1 PIECE 61 86 3.3 SHERBET, 2% FAT 1 CUP 14 193 2.4 SHERBET, 2% FAT 1/2 GAL 113 1542 19 SHORTBREAD COOKIE, COMMERCIAL 4 COOKIE 27 32 2.9 SHORTBREAD COOKIE, HOME RECIPE2 COOKIE 0 28 1.3 SHREDDED WHEAT CEREAL 1 OZ 0 28.35 0.1 SHRIMP, CANNED, DRAINED 3 OZ 128 85 0.2 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
(Grams) (calories) 10 4 5 1 0 0 0 0 0 0 0 0 200 105 155 15 25 25 25 25 35 35 45 45
SHRIMP, FRENCH FRIED 3 OZ 168 85 2.5 SNACK CAKES,DEVILS FOOD,CREMFLSM CAKE 15 28 1.7 SNACK CAKES,SPONGE CREME FLLNGSM CAKE 7 42 2.3 SNACK TYPE CRACKERS 1 CRACKR 0 3 0.2 SNAP BEAN,CNND,DRND,GREEN,SALT1 CUP 0 135 0 SNAP BEAN,CNND,DRND,GRN,NOSALT1 CUP 0 135 0 SNAP BEAN,CNND,DRND,YLLW, SALT1 CUP 0 135 0 SNAP BEAN,CNND,DRND,YLLW,NOSAL1 CUP 0 135 0 SNAP BEAN,FRZ,CKD,DRND,GREEN 1 CUP 0 135 0 SNAP BEAN,FRZ,CKD,DRND,YELLOW 1 CUP 0 135 0 SNAP BEAN,RAW,CKD,DRND,GREEN 1 CUP 0 125 0.1 SNAP BEAN,RAW,CKD,DRND,YELLOW 1 CUP
0 125 SOUR CREAM 102 230
0.1 30
1 CUP
48 Fat
495
10
Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) TBSP TBSP CUP TBSP CUP TBSP CUP CUP CUP CUP CUP CUP CUP
SOUR CREAM 1 5 12 1.6 SOY SAUCE 1 0 18 0 SOYBEAN-COTTONSEED OIL, HYDRGN1 0 218 39.2 SOYBEAN-COTTONSEED OIL, HYDRGN1 0 14 2.5 SOYBEAN OIL, HYDROGENATED 1 0 218 32.5 SOYBEAN OIL, HYDROGENATED 1 0 14 2.1 SOYBEANS, DRY, COOKED, DRAINED1 0 180 1.3 SPAGHETTI, COOKED, FIRM 1 0 130 0.1 SPAGHETTI, COOKED, TENDER 1 0 140 0.1 SPAGHETTI, TOM SAUCE CHEES,CND1 3 250 0.4 SPAGHETTI, TOM SAUCE CHEE,HMRP1 8 250 3 SPAGHETTI,MEATBALLS,TOMSAC,CND1 23 250 2.4 SPAGHETTI,MEATBALLS,TOMSA,HMRP1 89 248 3.9 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
(Grams) (calories) OZ CUP CUP CUP CUP CUP CUP CUP CUP 0 18 1 1 0 0 0 1 1 110 220 50 50 55 40 10 35 80
SPECIAL K CEREAL 1 0 28.35 0 SPINACH SOUFFLE 1 184 136 7.1 SPINACH, CANNED, DRND,W/ SALT 1 0 214 0.2 SPINACH, CANNED, DRND,W/O SALT1 0 214 0.2 SPINACH, COOKED FR FRZEN, DRND1 0 190 0.1 SPINACH, COOKED FROM RAW, DRND1 0 180 0.1 SPINACH, RAW 1 0 55 0 SQUASH, SUMMER, COOKED, DRAIND1 0 180 0.1 SQUASH, WINTER, BAKED 1 0 205 0.3
STRAWBERRIES, 0 255 STRAWBERRIES, 0 284 STRAWBERRIES, 0 149 SUGAR COOKIE, 29 48
FROZEN, SWEETEND1 CUP 0 FROZEN, SWEETEND10 OZ 0 RAW 1 CUP 0 FROM REFRIG DOGH4 COOKIE 2.3
0 0 1 12 Fat
245 275 45 235
66 74 10 31
1 2 1 2
Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) 1 OZ 1 OZ 1 CUP 1 CUP 1 CUP 1 PKT 1 TBSP 1 CUP 1 TBSP 1 OZ 1 OZ 1 OZ 1 CUP
SUGAR FROSTED FLAKES, KELLOGG 0 28.35 0 SUGAR SMACKS CEREAL 0 28.35 0.1 SUGAR, BROWN, PRESSED DOWN 0 220 0 SUGAR, POWDERED, SIFTED 0 100 0 SUGAR, WHITE, GRANULATED 0 200 0 SUGAR, WHITE, GRANULATED 0 6 0 SUGAR, WHITE, GRANULATED 0 12 0 SUNFLOWER OIL 0 218 22.5 SUNFLOWER OIL 0 14 1.4 SUNFLOWER SEEDS 0 28.35 1.5 SUPER SUGAR CRISP CEREAL 0 28.35 0 SWEET (DARK) CHOCOLATE 0 28.35 5.9 SWEETENED CONDENSED MILK CNND 104 306 16.8
Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) POTATO POTATO PIECE CUP PIECE OZ TBSP
(Grams) (calories) 0 0 3 1 0 8 0 115 160 145 260 35 105 85
SWEETPOTATOES, BAKED, PEELED 1 0 114 0 SWEETPOTATOES, BOILED W/O PEEL1 0 151 0.1 SWEETPOTATOES, CANDIED 1 8 105 1.4 SWEETPOTATOES, CANNED, MASHED 1 0 255 0.1 SWEETPOTATOES, CNNED, VAC PACK1 0 40 0 SWISS CHEESE 1 26 28.35 5 SYRUP, CHOCOLATE FLAVORED THIN2
0 38 0.2 SYRUP, CHOCOLATE FLVRED, FUDGE2 0 38 3.1 TABLE SYRUP (CORN AND MAPLE) 2 0 42 0 TACO 1 21 81 4.1 TAHINI 1 0 15 1.1 TANGERINE JUICE, CANNED,SWTNED1 0 249 0 TANGERINES, CANNED, LIGHT SYRP1 0 252 0 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
TBSP TBSP TACO TBSP CUP CUP
5 0 11 8 0 0 Fat
125 122 195 90 125 155
21 32 15 3 30 41
2 0 9 3 1 1
Food Energy Carbohydrate Protein (Grams) 9 1 0 1 22 38 3 10 10 49 49 25 25 18 (Grams) 1 0 0 0 0 2 9 2 2 10 10 4 4 3
(Grams) (calories) TANGRN TBSP FL OZ FL OZ FL OZ PASTRY PIECE CUP CUP CUP CUP CUP CUP CUP 0 8 0 0 0 6 5 0 0 2 2 0 0 0 Fat 35 75 0 0 85 210 85 40 40 220 220 105 105 75
TANGERINES, RAW 1 0 84 0 TARTAR SAUCE 1 4 14 1.2 TEA, BREWED 8 0 240 0 TEA, INSTANT,PREPRD,UNSWEETEND8 0 241 0 TEA,INSTANT,PREPARD,SWEETENED 8 0 262 0 TOASTER PASTRIES 1 0 54 1.7 TOFU 1 0 120 0.7 TOMATO JUICE, CANNED WITH SALT1 0 244 0 TOMATO JUICE, CANNED W/O SALT 1 0 244 0 TOMATO PASTE, CANNED WITH SALT1 0 262 0.3 TOMATO PASTE, CANNED W/O SALT 1 0 262 0.3 TOMATO PUREE, CANNED WITH SALT1 0 250 0 TOMATO PUREE, CANNED W/O SALT 1 0 250 0 TOMATO SAUCE, CANNED WITH SALT1 0 245 0.1 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
(Grams) (calories) 6 2 1 160 85 40
TOMATO SOUP WITH MILK, CANNED 1 CUP 17 248 2.9 TOMATO SOUP W/ WATER, CANNED 1 CUP 0 244 0.4 TOMATO VEG SOUP, DEHYD,PREPRED1 PKT 0 189 0.3
TOMATOES, CANNED, S+L, W/ SALT1 0 240 0.1 TOMATOES, CANNED, S+L,W/O SALT1 0 240 0.1 TOMATOES, RAW 1 0 123 0 TORTILLAS, CORN 1 0 30 0.1 TOTAL CEREAL 1 0 28.35 0.1 TRIX CEREAL 1 0 28.35 0.2 TROUT, BROILED, W/ BUTTR,LEMJU3 71 85 4.1 TUNA SALAD 1 80 205 3.3 TUNA, CANND, DRND,OIL,CHK,LGHT3 55 85 1.4 TUNA, CANND, DRND,WATR, WHITE 3 48 85 0.3 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
CUP CUP TOMATO TORTLA OZ OZ OZ CUP OZ OZ
1 1 0 1 1 0 9 19 7 1 Fat
50 50 25 65 100 110 175 375 165 135
10 10 5 13 22 25 0 19 0 0
2 2 1 2 3 2 21 33 24 30
TURKEY HAM, CURED TURKEY THIGH2 SLICES 32 57 1 TURKEY LOAF, BREAST MEAT W/O C2 SLICES 17 42 0.2 TURKEY LOAF, BREAST MEAT, W/ C2 SLICES 17 42 0.2 TURKEY PATTIES, BRD,BATTD,FRID1 PATTY 40 64 3 TURKEY ROAST, FRZN,LGHT+DRK,CK3 OZ 45 85 1.6 TURKEY, ROASTED, DARK MEAT 4 PIECES 72 85 2.1 TURKEY, ROASTED, LIGHT MEAT 2 PIECES 59 85 0.9 TURKEY, ROASTED, LIGHT + DARK 1 CUP 106 140 2.3 TURKEY, ROASTED, LIGHT + DARK 3 PIECES 65 85 1.4 TURNIP GREENS, CKED FRM FROZEN1 CUP 0 164 0.2 TURNIP GREENS, COOKED FROM RAW1 CUP 0 144 0.1 TURNIPS, COOKED, DICED 1 CUP 0 156 0 VANILLA WAFERS 10 COOKE 25 40 1.8 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
VEAL CUTLET, MED FAT,BRSD,BRLD3 OZ
86 85 4.1 VEAL RIB, MED FAT, ROASTED 3 109 85 6 VEGETABLE BEEF SOUP, CANNED 1 5 244 0.9 VEGETABLE JUICE COCKTAIL, CNND1 0 242 0 VEGETABLES, MIXED, CANNED 1 0 163 0.1 VEGETABLES, MIXED, CKED FR FRZ1 0 182 0.1 VEGETARIAN SOUP, CANNED 1 0 241 0.3 VIENNA BREAD 1 0 25 0.2 VIENNA SAUSAGE 1 8 16 1.5 VINEGAR AND OIL SALAD DRESSING1 0 16 1.5 VINEGAR, CIDER 1 0 15 0 WAFFLES, FROM HOME RECIPE 1 102 75 4 WAFFLES, FROM MIX 1 59 75 2.7 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
OZ CUP CUP CUP CUP CUP SLICE SAUSAG TBSP TBSP WAFFLE WAFFLE
14 2 0 0 0 2 1 4 8 0 13 8 Fat
230 80 45 75 105 70 70 45 70 0 245 205
0 10 11 15 24 12 13 0 0 1 26 27
23 6 2 4 5 2 2 2 0 0 7 7
(Grams) (calories) CUP OZ CUP OZ CUP PIECE CUP LOAF SLICE SLICE CUP CUP OZ 71 16 74 18 0 2 1 19 1 1 1 1 0 Fat 760 170 770 180 70 155 50 1160 65 65 420 455 100
WALNUTS, BLACK, CHOPPED 1 0 125 4.5 WALNUTS, BLACK, CHOPPED 1 0 28.35 1 WALNUTS, ENGLISH, PIECES 1 0 120 6.7 WALNUTS, ENGLISH, PIECES 1 0 28.35 1.6 WATER CHESTNUTS, CANNED 1 0 140 0 WATERMELON, RAW 1 0 482 0.3 WATERMELON, RAW, DICED 1 0 160 0.1 WHEAT BREAD 1 0 454 3.9 WHEAT BREAD 1 0 25 0.2 WHEAT BREAD, TOASTED 1 0 23 0.2 WHEAT FLOUR, ALL-PURPOSE,SIFTD1 0 115 0.2 WHEAT FLOUR, ALL-PURPOSE,UNSIF1 0 125 0.2 WHEATIES CEREAL 1 0 28.35 0.1 Description of food
Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) CRACKR CUP TBSP CUP TBSP CUP TBSP LOAF CUP CUP SLICE SLICE SLICE
(Grams) 5 7 0 7 0 7 0 222 22 15 12 10 12
(Grams) 1 2 0 5 0 5 0 38 4 2 2 2 2
WHEAT, THIN CRACKERS 4 0 8 0.5 WHIPPED TOPPING, PRESSURIZED 1 46 60 8.3 WHIPPED TOPPING, PRESSURIZED 1 2 3 0.4 WHIPPING CREAM, UNWHIPED,HEAVY1 326 238 54.8 WHIPPING CREAM, UNWHIPED,HEAVY1 21 15 3.5 WHIPPING CREAM, UNWHIPED,LIGHT1 265 239 46.2 WHIPPING CREAM, UNWHIPED,LIGHT1 17 15 2.9 WHITE BREAD 1 0 454 5.6 WHITE BREAD CRUMBS, SOFT 1 0 45 0.6 WHITE BREAD CUBES 1 0 30 0.4 WHITE BREAD, SLICE 18 PER LOAF1 0 25 0.3 WHITE BREAD, SLICE 22 PER LOAF1 0 20 0.2 WHITE BREAD, TOASTED 18 PER 1 0 22 0.3 Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)
(Grams) (calories) 1 148 9 13 30 20 1 1 2 2 0 0 55 4170 260 240 395 1110 70 70 400 35 140 75
WHITE BREAD, TOASTED 22 PER 1 SLICE 0 17 0.2 WHITE CAKE W/ WHT FRSTNG,COMML1 CAKE 46 1140 33.1 WHITE CAKE W/ WHT FRSTNG,COMML1 PIECE 3 71 2.1 WHITE SAUCE W/ MILK FROM MIX 1 CUP 34 264 6.4 WHITE SAUCE, MEDIUM, HOME RECP1 CUP 32 250 9.1 WHOLE-WHEAT BREAD 1 LOAF 0 454 5.8 WHOLE-WHEAT BREAD 1 SLICE 0 28 0.4 WHOLE-WHEAT BREAD, TOASTED 1 SLICE 0 25 0.4 WHOLE-WHEAT FLOUR,HRD WHT,STIR1 CUP 0 120 0.3 WHOLE-WHEAT WAFERS, CRACKERS 2 CRACKR 0 8 0.5 WINE, DESSERT 3.5 F OZ 0 103 0 WINE, TABLE, RED 3.5 F OZ
0 102 0 WINE, TABLE, WHITE 0 102 0
3.5 F OZ
0 Fat
80
Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams) PKG TBSP CAKE PIECE CAKE PIECE OZ OZ OZ OZ
(Grams) (calories) 0 0 125 8 175 11 4 2 0 7 20 25 3735 235 3895 245 145 230 125 140
YEAST, BAKERS, DRY, ACTIVE 1 0 7 0 YEAST, BREWERS, DRY 1 0 8 0 YELLOW CAKE W/ CHOC FRST,FRMIX1 576 1108 47.8 YELLOW CAKE W/ CHOC FRST,FRMIX1 36 69 3 YELLOWCAKE W/ CHOCFRSTNG,COMML1 609 1108 92 YELLOWCAKE W/ CHOCFRSTNG,COMML1 38 69 5.7 YOGURT, W/ LOFAT MILK, PLAIN 8 14 227 2.3 YOGURT, W/ LOFAT MILK,FRUITFLV8 10 227 1.6 YOGURT, W/ NONFAT MILK 8 4 227 0.3 YOGURT, W/ WHOLE MILK 8 29 227 4.8
June 17, 2011 Page 1 of 4
NUTRITION GUIDE
Item
Serving Size (gms) Calories Calories from Fat Total Fat (gms) Saturated Fat (gms) Trans Fat (g) Cholestero l (mgs) Sodium (mgs) Carbohydr ates (gms) Dietary Fiber (gms)
Chicken
OR ChickenWhole Wing OR ChickenBreast OR ChickenBreast without skin or breading OR ChickenDrumstick OR ChickenThigh EC ChickenWhole Wing EC ChickenBreast
49
120
70
1.5
50
380
163
360 160
190 35
21 3.5
5 1
0 0
110 85
1080 580
11 2
0 0
0 0
116
51
120 250 190
60 160 110
7 17 13
1.5 4.5 2.5
0 0 0
45 80 55
310 730 410
3 7 6
0 0 0
0 0 0
96
56
176
510
290
33
110
1010
16
EC ChickenDrumstick EC ChickenThigh Spicy CrispyWhole Wing Spicy CrispyBreast Spicy CrispyDrumstick Spicy CrispyThigh Grilled ChickenWhole Wing Grilled ChickenBreast Grilled ChickenDrumstick Grilled ChickenThigh Crispy Strips (3) Crispy Strips (2) KFC OR Filet
59
150 340 170
90 220 110
10 24 12
2 5 2.5
0 0 0
55 80 45
360 780 470
5 10 6
0 0 0
0 0 0
110
51
178
420 160 360 80
220 90 240 40
25 10 27 4.5
5 2 6 1.5
0 0 0 0
110 50 85 50
1250 440 1010 250
12 5 13 1
1 0 1 0
0 0 0 0
55
111
37
152
220 90 170
60 35 90
7 4 10 0
2 1 3
0 0 0
135 60 90
730 290 530 0
0 0 0
0 0 0
0 0 0
50
88
Strips & Filets

165 110 100
390 260 200
190 130 80
21 14 9
3 2 1.5
0 0 0
85 60 55
1130 750 670
17 11 8
0 0 1
0 0 0
Popcorn Chicken
Popcorn ChickenKids Popcorn ChickenIndividual Popcorn ChickenLarge
81
260 400 560
150 230 330
17 26 37 ####
3.5 6.0 8
0 0 0
30 45 65
690 1040 1480 0
12 18 26
1 1 2
0 0 0
122
174
Wings
Hot Wings (1) HBBQ Hot Wings (1) Fiery Buffalo Hot Wings (1)
22
70 80 70
35 35 35
4 4 4
0.5 0.5 0.5
0 0 0
20 20 20
140 240 270
4 8 5
0 0 0
0 2 0
31
29
Sandwiches
KFC Snacker with Crispy Strip KFC Snacker with Crispy Strip without Sauce KFC Snacker with Crispy Strip, Buffalo KFC Snacker with Crispy Strip, Ultimate Cheese KFC Snacker, Honey
120
310
130
15
2.5
35
600
30
110
260
80
1.5
30
550
29
120
270
80
1.5
30
720
31
119
280
100
11
30
700
31
98
210
30
35
470
32
12
BBQ Crispy Twister Crispy Twister without Sauce Honey BBQ Sandwich Double Down with OR Filet Doubliciou s with OR Filet
247 225
610 490
290 180
33 20
6 3.5
0 0
75 60
1380 1260
52 51
3 3
4 3
161
320 610 520
35 330 230
3.5 37 25
1 11 7
0 0.5 0
70 150 85
770 1880 1180
47 18 40
3 1 2
21 1 6
248
188
Pot Pie, Bowls, & Value Boxes

Chicken Pot Pie KFC Famous Bowls-Mashed Potato with Gravy Snack-Size Bowl Popcorn Chicken Value Box Hot Wings Value Box Fiery Buffalo Hot Wings Value Box HBBQ Hot Wings Value Box Grilled Drumstick Value Box OR Drumstick Value Box EC Drumstick Value Box Grilled Thigh Value Box OR Thigh Value Box EC Thigh Value Box
400 525
790 680 260 680 490 510 540 380 400 440 460 540 630
410 280 120 370 250 250 250 170 200 220 230 290 350
45 31 13 41 27 28 28 19 22 25 25 32 39
37 8 4 8 4.5 4.5 4.5 3.5 4 4.5 5 7 8
0 1 0 0 0 0 0 0 0 0 0 0 0
7 5 4 5 2 5 4 5 5 5 5 5 5 5 6 0 4 5 5 5 9 0 8 0 8 0
1970 2130 760 1850 1220 1610 1530 1090 1110 1160 1330 1540 1580
66 74 26 53 45 51 58 34 37 39 34 42 45
3 6 1 4 3 4 3 2 2 2 2 2 2
7 3 1 0 0 0 6 0 0 0 0 0 0
183 230 173 194 199 158 159 166 196 204 217
Calories and Fat Content in Fast Food Restaurant Foods

Baja Fresh
Calories Fat (grams) Baja Ensalada 310 7 "Baja-Style" Taco with Chicken 180 4 "Baja-Style" Taco with Wild Gulf Shrimp 190 5 Mahi Mahi Ensalada 280 9 Shrimp Ensalada 180 4 Baja Fish Taco 260 12 Charbroiled Fish Taco 250 9 Taco Chilito with Steak 330 11 Taco Chilito with Chicken 310 9 Baja Ensalada with Chicken 310 7 Baja Ensalada with Fish 360 15 2 ounces Side of Guacamole 70 6 3 ounces Side of Guacamole 110 9 Charbroiled Chicken 230 3.5 Wild Gulf Shrimp 150 2
Nutrition information for Baja Fresh is 2005 Fresh Enterprises. Selected nutrition information is provided here as a service to Dr. Gourmet readers. Download the complete nutrition information at http://www.bajafresh.com/shopping/product/nninfo.jsp?iProductID=56.
Calories and Fat Content
in Fast Food Restaurant Foods

Boston Market
Calories Fat (grams) 1/4 White Sweet Garlic Rotisserie Chicken, no skin or wing 170 4 Hand-Carved Rotisserie Turkey Breast 170 1 Honey Glazed Ham (Lean) 210 8 Lemon Herb 1/4 White Chicken 310 13 Pan Asian Grilled Chicken 430 12 Grilled Chicken BBQ 370 12 Grilled Chicken Teriyaki 290 10 Butternut Squash Side 150 6 Poultry Gravy 15 0.5 Chicken Gravy Side 15 0.5 Corn (whole kernel) Side 180 4 Green Beans Side 70 4 Garlic Dill New Potatoes Side 130 2.5 Rice Pilaf Side 140 4 Fresh Steamed Broccoli 30 0 Steamed Vegetable Medley Side 30 0 Fruit Salad 70 0 Chicken Carver (no cheese, no sauce) 400 6 Ham Sandwich (no cheese, no sauce) 420 9 Turkey Carver (no cheese, no sauce) 400 4.5 Asian Grilled Chicken Salad (no dressing or noodles) 300 9 Chicken Tortilla Soup with toppings 170 8 Chicken Tortilla Soup (no toppings) 80 4.5 Turkey Tortilla Soup with toppings 160 7 Turkey Tortilla Soup (no toppings) 70 3.5 Chicken Noodle Soup, cup 100 4.5
Nutrition information for Boston Market is 2005 Boston Market Corporation. Selected nutrition information is provided here as a service to Dr. Gourmet readers. Download the complete nutrition information at http://www.bostonmarket.com/food/index.jsp?page=nutrition.

Burger King
Calories Fat (grams) Hamburger 310 13 Chicken Whopper Sandwich - without Mayonnaise 410 7 Chicken Whopper Sandwich - Low Carb 160 3.5 BK VEGGIE 380 16 BK VEGGIE (without mayonnaise) 300 7 Santa Fe Fire-grilled chicken baguette 380 4 Savory mustard chicken baguette 380 4.5 Fire-Grilled Chicken Caesar Salad - plain 190 7 Fire-Grilled Shrimp Cesar Salad - plain 180 10 Fire-Grilled Chicken Garden Salad - plain 210 7 Fire-Grilled Shrimp Garden Salad - plain 200 10 Chicken Caesar Salad (w/ croutons and dressing) 410 19 Side garden salad (plain) 20 0 Fat-Free Honey Mustard Dressing - 2 ounces 70 0 Hidden Valley Fat-Free Ranch Dressing - 2 ounces 35 0 Garlic Parmesan Toast 70 2.5
Chili 190 8 Crackers 25 0.5

Nutrition information for Burger King is 2005 Burger King Brands, Inc. Selected nutrition information is provided here as a service to Dr. Gourmet readers. Download the complete nutrition information at http://www.bk.com/Food/Nutrition/NutritionWizard/index.aspx.

Chick-fil-A
Calories Fat (grams) Chick-Fil-A Chicken Sandwich no butter 380 13 Chicken (1 filet, no bun, no pickles) 230 11 Chick-Fil-A Chargrilled Chicken Sandwich 270 3.5 Chargrilled Chicken (1 filet, no bun, no pickles) 100 1.5 Chargrilled Chicken Club Sandwich (1 sandwich, no sauce) 380 11 Chick-Fil-A Chicken Salad Sandwich (1 sandwich on whole wheat) 350 15 Spicy Chicken Cool Wrap 380 6 Chargrilled Chicken Cool Wrap 390 7 Chicken Caesar Cool Wrap 460 10 Chargrilled Chicken Garden Salad 180 6 Southwest Chargrilled Salad 240 8 Side Salad 60 3 Carrot and Raisin Salad 170 6 Hearty Breast of Chicken Soup (regular) 140 3.5 Hearty Breast of Chicken Soup (large) 250 7 Reduced Fat Raspberry Vinaigrette 80 2 Light Italian Dressing 15 0.5 Fat Free Honey Mustard Dressing 60 0 Polynesian Sauce 110 6 Barbecue Sauce 45 0 Honey Mustard Sauce 45 0 Chick-fil-A Buffalo Sauce 15 1.5 Diet Lemonade (small) 25 0 Diet Lemonade (medium) 30 0 Diet Lemonade (large) 50 0 Iced Tea (unsweetened, small) 0 0 Iced Tea (unsweetened, medium) 0 0 Iced Tea (unsweetened, large) 0 0 Iced Tea (sweetened, small) 80 0 Iced Tea (sweetened, medium) 110 0 Iced Tea (sweetened, large) 180 0
Nutrition information for Chick-fil-A is 2002 CFA Properties, Inc. Selected nutrition information is provided here as a service to Dr. Gourmet readers. Download the complete nutrition information at http://www.chick-fil-a.com/NutritionPDF.asp.

Cosi
Calories Fat (grams) Plain Bagel 429 2 Cinnamon Raisin Bagel 483 2 Poppyseed Bagel 458 4 Asiago Cheese Bagel 493 7
Cranberry Orange Bagel 438 1 Sesame Bagel 452 4 Low Fat Plain Cream Cheese 83 5 Low Fat Veggie Cream Cheese 83 5 Fruit Salad 70 0 Shanghai Chicken Salad 222 5 Caesar Salad 200 6 Chicken Caesar Salad 319 8 Mixed Greens Salad 46 1 Bombay Salad 297 8 Low-fat Ginger Soy Dressing 80 3 Reduced Fat Roasted Shallot Sherry Vinaigrette 80 3 Fat Free Balsamic Vinaigrette 45 0 Chicken Noodle Soup (Regular Cup) 139 2 Chicken Noodle Soup (Large Bowl) 208 3 Turkey Gumbo Soup (Regular Cup) 139 6 Turkey Gumbo (Large Bowl) 208 9 Three Bean Chili (Regular Cup) 174 3 Three Bean Chili (Large Bowl) 260 5 Minestrone (Regular Cup) 162 4 Minestrone (Large Bowl) 243 6 Hummus & Veggies Sandwich 440 8 Turkey Light Sandwich 475 8 Cosi Club Sandwich 751 38 Sesame Ginger Chicken Sandwich 515 7 Brie & Fruit 277 15 Hummus Dip 179 4 Chai Tea Latte - Tall 107 6 Arctic Latte - Tall 68 2 Arctic Latte - Grande 101 3 Arctic Latte - Gigante 135 4 Arctic Mocha - Tall 114 2 Arctic Mocha - Grande 154 3 Arctic Mocha - Gigante 171 1 Mango Mania - Tall 186 0 Wildberry Blast - Tall 186 0 Peach - Tall 186 0 Peach - Grande 248 0 Strawberry Banana - Tall 186 0
Nutrition information for Cosi is 2004 Cosi, Inc. Selected nutrition information is provided here as a service to Dr. Gourmet readers. Download the complete nutrition information at http://www.getcosi.com/catering_menus.htm.

Hardees
Calories Fat (Grams) Sunrise Croissant 210 10 Pancake Platter 300 5 Charbroiled BBQ Chicken Sandwich 340 4 Hamburger 310 12 Fried Chicken Breast 370 15 Fried Chicken Wing 200 8 Fried Chicken Thigh 330 15
Fried Chicken Leg 170 7 French Fries Kids 250 12 Mashed Potatoes (small = 1 serving) 90 2 Cole Slaw (small = 1 serving) 170 10 Peach Cobbler 280 7 Honey Mustard Dipping Sauce 110 9 BBQ Sauce Dipping Sauce 45 0 Sweet N Sour Dipping Sauce 45 0 Hot Sauce (Packet) 0 0 Horseradish Sauce (Packet) 25 2
Nutrition information for Hardees is 2007 Hardees Food Systems, Inc. Selected nutrition information is provided here as a service to Dr. Gourmet readers. Download the complete nutrition information at http://www.hardees.com/nutrition/

Jack in the Box
Calories Fat (Grams) Breakfast Jack 110 12 Hash Brown (1) 90 10 Egg Roll (1) 130 6 Soy Sauce 0 0 Sweet & Sour Dipping Sauce 0 0 Fruit Cup 90 0 Regular Beef Taco 160 8 Salsa, Fire Roasted Tomato 0 0 Sour Cream 45 5 Taco Sauce 0 0 Chicken Fajita Pita no salsa 280 9 Asian Chicken Salad (with Grilled Chicken) (does not include dressing) 160 1.5 Side Salad (does not include dressing) 50 3 Low Fat Balsamic Dressing 20 2
Nutrition information for Jack in the Box is 2007 Jack in the Box Inc. Selected nutrition information is provided here as a service to Dr. Gourmet readers. Download the complete nutrition information at http://www.jackinthebox.com/ourfood/index.php?section=7

Kentucky Fried Chicken
Calories Fat (grams) Original Recipe Chicken-Whole Wing 150 9 Original Recipe Drumstick 140 8 Hot and Spicy Drumstick 150 9 Green Beans 50 1.5 Mashed Potatoes without Gravy 110 4 Mashed Potatoes with Gravy 120 4.5 Macaroni and Cheese 130 6 Corn on the Cob (3") 70 1.5 Corn on the Cob (5.5") 150 3 BBQ Beans 230 1 Potato Salad 180 9 Cole Slaw 190 11
Original Recipe without Sauce 320 13 TR Sandwich without Sauce 260 5 HBBQ Sandwich 300 6
Nutrition information for Kentucky Fried Chicken is 2003 Yum!Brands LLC. Selected nutrition information is provided here as a service to Dr. Gourmet readers. Download the complete nutrition information at http://www.yum.com/nutrition/menu.asp?brandID_Abbr=2_KFC.

McDonalds
Calories Fat (grams) Hamburger 260 9 Cheeseburger 310 12 Chicken McGrill 400 16 Ketchup Packet 10 0 Bacon Ranch Salad with Grilled Chicken 240 9 Bacon Ranch Salad (without chicken) 130 7 Caesar Salad with Grilled Chicken 200 6 Caesar Salad (without chicken) 90 4 California Cobb Salad with Grilled Chicken 260 11 California Cobb Salad (without chicken) 150 9 Side Salad 15 0 Newman's Own Low Fat Balsamic Vinaigrette 40 3 Egg McMuffin 290 11 English Muffin 150 2 Bagel (plain) 260 1 Scrambled Eggs (2) 180 11 Grape Jam 35 0 Strawberry Preserves 35 0 Fruit 'n Yogurt Parfait 160 2 Fruit 'n Yogurt Parfait (without granola) 130 2 Apple Dippers With Low-fat Caramel Dip 100 1 Apple Dippers 35 0 Low Fat Caramel Dip 70 1 Vanilla Reduced Fat Ice Cream Cone 150 3.5 Kiddie Cone 45 1 Low-fat Milk 100 2.5 Apple Juice 90 0 Orange Juice (12 fl oz cup) 140 0 Orange Juice (16 fl oz cup) 180 0 POWERade Mountain Blast (Child) 70 0 POWERade Mountain Blast (Small) 100 0 POWERade Mountain Blast (Medium) 140 0
Nutrition information for McDonalds is 2005 McDonalds. Selected nutrition information is provided here as a service to Dr. Gourmet readers. Download the complete nutrition information at http://www.mcdonalds.com/usa/eat/nutrition_info.html.

Noodles & Company
Calories Fat (Grams) Indonesian Peanut Saute (small) 330 10 Pad Thai (small) 380 8
Whole Grain Tuscan Fettuccine (small) 360 House Marinara (small) 340 9 Chicken Noodle Soup (small) 170 6 Chicken Noodle Soup (regular) 350 11 Chinese Chop Salad (small) 120 5 Chinese Chop Salad (regular) 250 10 The Med Salad (small) 170 3.5 The Med Salad (regular) 320 7 Japanese Pan Noodles Trio with Shrimp and Tossed Green Side Salad with Fat-Free Asian Dressing 420 6 Bangkok Curry Trio with Shrimp and Tossed Green Side Salad with Fat-Free Asian Dressing 330 10
Nutrition information for Noodles & Company is 2007 Noodles & Company. Selected nutrition information is provided here as a service to Dr. Gourmet readers. View more nutrition information at http://www.noodles.com/.

Panera Bread
Calories Fat (Grams) Blueberry Bagel 330 1 Dutch Apple & Raisin Bagel 370 3 Everything Bagel 300 1.5 Plain Bagel 290 1 Sesame Bagel 310 4 Whole Grain Bagel 340 2.5 Reduced Fat Honey Walnut Cream Cheese (2 oz.) 160 11 Reduced Fat Plain Cream Cheese (2 oz.) 140 13 Banana Nut Muffie 230 11 Chocolate Chip Muffie 240 10 Low Fat Tripleberry Muffin 270 2.5 Pumpkin Muffie 310 7 Half Chicken Bacon Dijon on Country Bread 410 14 Half Smokehouse Turkey on Three Cheese Bread 350 11 Half Bacon Turkey Bravo 370 13 Half Chicken Tomesto on French Bread 240 7 Half Chicken Tomesto on Three Cheese Bread 310 8 Half Mediterranean Veggie 300 6 Whole Mediterranean Veggie 590 13 Chicken Salad Sandwich on Sesame Semolina Bread half portion 340 12 Smoked Turkey Breast Sandwich on Country Bread half portion 300 9 Smoked Turkey Breast Sandwich on Sourdough Bread half portion 230 8 Boston Clam Chowder (8 oz.) 299 11 French Onion Soup (with cheese & croutons) (8 oz.) 220 10 French Onion Soup (without cheese & croutons) (8 oz.) 80 3 Low-Fat Chicken Noodle Soup (8 oz.) 100 2 Low-Fat Vegetarian Black Bean Soup (8 oz.) 160 1 Low-Fat Vegetarian Garden Vegetable Soup (8 oz.) 90 0.5 Tomato & Fresh Basil Crispani 320 13 Asian Sesame Chicken Salad half portion 220 11 Grilled Salmon Salad half portion 170 7 Fresh Fruit Cup large 150 0
Fresh Fruit Cup small 70 0 Grilled Salmon Salad whole portion 340 14 Fat-Free Poppyseed Dressing (2 oz.) 30 0 Fat-Free Raspberry Dressing (2 oz.) 50 0 Meyer Lemon Vinaigrette (2 oz.) 70 3 Panera Kids Deli Sandwich Roast Beef 370 13 Panera Kids Deli Sandwich Smoked Turkey 350 12 Panera Kids Grilled Cheese Sandwich 290 11
Nutrition information for Panera Bread is 2007 Panera Bread. Selected nutrition information is provided here as a service to Dr. Gourmet readers. View more nutrition information at http://www.panerabread.com/menu/.

Popeyes
Calories Fat (Grams) Mild Chicken Wing 150 10 Mild Chicken Leg 110 7 Mild Chicken Wing (Skinless and Breading Removed) 40 1.5 Mild Chicken Leg (Skinless and Breading Removed) 50 2 Mild Chicken Thigh (Skinless and Breading Removed) 80 4 Mild Chicken Breast (Skinless and Breading Removed) 120 2 Mild Chicken Strips, Two Pieces (Skinless and Breading Removed) 130 2.5 Spicy Chicken Wing 140 9 Spicy Chicken Leg 100 5 Spicy Chicken Wing (Skinless and Breading Removed) 40 2 Spicy Chicken Leg (Skinless and Breading Removed) 50 1.5 Spicy Chicken Thigh (Skinless and Breading Removed) 80 3 Spicy Chicken Breast (Skinless and Breading Removed) 120 2 Spicy Chicken Strips, Two Pieces (Skinless and Breading Removed) 150 4 Naked Chicken Strips, Three Pieces 220 10 Smothered Chicken 210 8 Chicken Etouffee 160 10 Crawfish Etouffee 180 5 Corn on the Cob, 1 Ear 190 2 Cajun Rice 170 6 Green Beans 70 1
Nutrition information for Popeyes is 2007 AFC Enterprises, Inc.. Selected nutrition information is provided here as a service to Dr. Gourmet readers. View more nutrition information at http://www.popeyes.com/nutrition/pop_nutrition.pdf

Potbelly Sandwich Works
Calories Fat (Grams) Vegetarian Sandwich (without cheese, peppers, mayo or oil) 305 1.75 Turkey Breast (without cheese, peppers, mayo or oil) 372 3.5 Roast Beef (without cheese, peppers, mayo or oil) 433 5.25 Smoked Ham (without cheese, peppers, mayo or oil) 421 8.75 Pizza with Provolone (without peppers, mayo or oil) 422 9.09 Tuna Salad (without cheese, peppers, mayo or oil) 465 9.74 A Wreck (without cheese, peppers, mayo or oil) 442 9.75
Nutrition information for Potbelly Sandwich Works is 2004 Potbelly Sandwich Works. Selected nutrition
information is provided here as a service to Dr. Gourmet readers. View more nutrition information at http://www.potbelly.com/food2.4.html

Subway
Calories Fat (grams) Subway Seafood Sensation (6 inch) 380 13 Steak & Cheese (6 inch) 362 13 Subway Melt (6 inch) 384 15 Tuna (6 inch) 430 19 Asiago Caesar Chicken (6 inch) 391 15 Honey Mustard Turkey w/Cucumber (6 inch) 275 3.5 Southwest Chicken (6 inch) 362 13 Turkey Breast, Ham & Bacon Melt (6 inch) 380 12 Cheese Steak (6 inch) 360 10 Ham (6 inch) 290 5 Roast Beef (6 inch) 290 5 Roasted Chicken Breast (6 inch) 330 5 Honey Mustard Ham (6 inch) 310 5 Sweet Onion Teriyaki (6 inch) 370 5 Subway Club (6 inch) 296 5 Turkey Breast (6 inch) 280 4.5 Turkey Breast & Ham (6 inch) 290 5 Turkey Breast, Ham & Roast Beef (6 inch) 320 6 Veggie Delite (6 inch) 230 3 Ham Deli Sandwich 210 4 Roast Beef Deli Sandwich 223 4.5 Turkey Breast Deli Sandwich 215 3.5 Lloyd's Barbecue Chicken (6 inch) 310 6 Veggi-Max (6 inch) 390 8 Gardenburger (6 inch) 390 7 Buffalo Chicken (6 inch) 400 15 Barbecue Pulled Pork (6 inch) 440 13 Baja Chicken (6 inch) 350 9 Carne Asada (6 inch) 420 11 Atkins-Friendly Wrap 120 4.5 Garden Fresh Salad 60 1 Mediterranean Chicken Salad 170 4.5 Kraft Fat Free Italian 35 0 Kraft Ranch 200 22 Red Wine Vinaigrette 80 1 Fat Free Honey Mustard 30 0 Chipotle Southwest Sauce 90 9 Fat Free Red Wine Vinaigrette 30 0 Fat Free Sweet Onion 40 0 Dijon Horseradish 90 0 Western Egg Breakfast Sandwich 300 12 French Toast w/Syrup 350 8 Atkins-Friendly Double-Chocolate 100 6 Fruit Roll-Up 50 1 Roasted Chicken Noodle 60 1.5 Vegetable Beef 90 1
Minestrone 90 4 New England Style Clam Chowder 110 3.5 Chili Con Carne 240 10 Tomato Garden Vegetable with Rotini 100 0.5 Brown and Wild Rice with Chicken 190 11 Hearty Chili Beef 250 7 Cream of Broccoli 130 6 Vinegar (1 Tsp.) 0 0 Yellow or Deli Brown Mustard (2 Tsp.) 5 0 Light Mayonnaise (1 Tbsp.) 45 5 Lettuce 5 0 Tomato (3 Wheels) 5 0 Onions 5 0 Green Peppers (3 Strips) 0 0 Pickles (3 Chips) 0 0 Olives (3 Rings) 5 0 Cucumbers (3 Slices) 0 0 Jalapeno Peppers (3 Rings) 0 0 Banana Peppers (3 Rings) 0 0
Nutrition information for Subway is 2005 Doctors Associates Inc. Selected nutrition information is provided here as a service to Dr. Gourmet readers. Download the complete nutrition information at http://www.subway.com/applications/NutritionInfo/index.aspx.

Taco Bell
Calories Fat (grams) Crunchy Taco Fresco Style 150 7 Beef Soft Taco Fresco Style 190 8 Ranchero Chicken Soft Taco Fresco Style 170 4.5 Grilled Steak Soft Taco Fresco Style 170 5 Beef Baja Gordita Fresco Style 250 9 Chicken Baja Gordita Fresco Style 230 5 Steak Baja Gordita Fresco Style 230 7 Bean Burrito Fresco Style Fresco Style 350 8 Chicken Burrito Supreme Fresco Style 350 8 Steak Burrito Supreme Fresco Style 350 9 Chicken Fiesta Burrito Fresco Style 350 9 Tostada 200 6 Beef Enchirito 270 9 Chicken Enchirito 250 5 Steak Enchirito 250 7 Double Decker Taco 340 14 Crunchy Taco 170 10 Taco Supreme 220 14 Beef Soft Taco 210 10 Beef Soft Taco Supreme 260 14 Chicken Soft Taco Supreme 230 10 Chicken Gordita Supreme 290 12 Steak Gordita Supreme 290 13 Chicken Gordita Baja 320 15 Beef Gordita Nacho Cheese 300 13 Chicken Gordita Nacho Cheese 270 10
Steak Gordita Nacho Cheese 270 11 Bean Burrito 370 10 Chicken Burrito Supreme 410 14 Chicken Fiesta Burrito 370 12 Steak Fiesta Burrito 370 13 Chicken Enchirito 350 14 Pintos n Cheese 180 7 Dijon Horseradish 90 0 Western Egg Breakfast Sandwich 300 12 Steak & Egg Breakfast Sandwich 330 14 Western & Egg Omelet 220 14 Ham & Egg Omelet 230 14 Vegetable & Egg Omelet 210 14
Nutrition information for Taco Bell is 2005 Taco Bell Corp. Selected nutrition information is provided here as a service to Dr. Gourmet readers. Download the complete nutrition information at http://www.yum.com/nutrition/documents/tb_nutrition.pdf.

Wendys
Calories Fat (grams) Jr. Hamburger 270 9 Jr Cheeseburger 310 12 Grilled Chicken Sandwich 360 7 Side Salad 35 0 Caesar Side Salad 70 4.5 Homestyle Garlic Croutons 70 2.5 Caesar Dressing 150 16 Baked Potato 270 0 Sour Cream and Chives Potato 340 6 Broccoli and Cheese Potato 440 15 Country Crock Spread 60 7 Chili (small) 200 5 Chili (large) 300 7 Hot Chili Seasoning 5 0 Saltine Crackers (2 pack for Chili) 25 0.5 Mandarin Chicken Salad 190 3 Crispy Noodles 60 2 Spring Mix Salad 180 11 House Vinaigrette Dressing 190 18 Fat Free French Style Dressing 80 0 Reduced Fat Creamy Ranch 100 8 Low Fat Honey Mustard 110 3 Junior Frosty, 6 ounces 160 4 Reduced Fat Milk 110 4.5
In the following document,calories for the foods are given at the end of the line
NDB_No Description Weight (g) Common Measure
Content per Measure
USDA National Nutrient Database for Standard Reference, Release 17

) Content of Selected Energy ( kcal Foods per Common Measure, sorted alphabetically
14006 Alcoholic beverage, beer, light 354 12 fl oz 103 14003 Alcoholic beverage, beer, regular 355 12 fl oz 138 14010 Alcoholic beverage, daiquiri, prepared-from-recipe 60 2 fl oz 112 14037 Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 80 proof 42 1.5 fl oz 97 14550 Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 86 proof 42 1.5 fl oz 105 14551 Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 90 proof 42 1.5 fl oz 110 14414 Alcoholic beverage, liqueur, coffee, 53 proof 52 1.5 fl oz 175 14017 Alcoholic beverage, pina colada, prepared-from-recipe 141 4.5 fl oz 245 14536 Alcoholic beverage, wine, dessert, dry 103 3.5 fl oz 157 14057 Alcoholic beverage, wine, dessert, sweet 103 3.5 fl oz 165 14096 Alcoholic beverage, wine, table, red 103 3.5 fl oz 74 14106 Alcoholic beverage, wine, table, white 103 3.5 fl oz 70 11001 Alfalfa seeds, sprouted, raw 33 1 cup 10 09016 Apple juice, canned or bottled, unsweetened, without added ascorbic acid 248 1 cup 117 09011 Apples, dried, sulfured, uncooked 32 5 rings 78 09003 Apples, raw, with skin 138 1 apple 72 09004 Apples, raw, without skin 110 1 cup 53 09020 Applesauce, canned, sweetened, without salt 255 1 cup 194 09019 Applesauce, canned, unsweetened, without added ascorbic acid 244 1 cup 105 09403 Apricot nectar, canned, with added ascorbic acid 251 1 cup 141 09027 Apricots, canned, heavy syrup pack, with skin, solids and liquids 258 1 cup 214 09024 Apricots, canned, juice pack, with skin, solids and liquids 244 1 cup 117 09032 Apricots, dried, sulfured, uncooked 35 10 halves 84 09021 Apricots, raw 35 1 apricot 17 11008 Artichokes, (globe or french), cooked, boiled, drained, without salt 168 1 cup 84 11008 Artichokes, (globe or french), cooked, boiled, drained, without salt 120 1 medium 60 11015 Asparagus, canned, drained solids 72 4 spears 14 11012 Asparagus, cooked, boiled, drained 60 4 spears 13 11019 Asparagus, frozen, cooked, boiled, drained, without salt 180 1 cup 32 11019 Asparagus, frozen, cooked, boiled, drained, without salt 60 4 spears 11 09038 Avocados, raw, California 28.35 1 oz 47 09039 Avocados, raw, Florida 28.35 1 oz 34 18005 Bagels, cinnamon-raisin 89 4" bagel 244 18005 Bagels, cinnamon-raisin 71 3-1/2" bagel 195 18003 Bagels, egg 89 4" bagel 247 18003 Bagels, egg 71 3-1/2" bagel 197 18001 Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) 71 3-1/2" bagel 195 18001 Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) 89 4" bagel 245 19077 Baking chocolate, unsweetened, liquid 28.35 1 oz 134 19078 Baking chocolate, unsweetened, squares 28.35 1 square 142 11028 Bamboo shoots, canned, drained solids 131 1 cup 25 09040 Bananas, raw 118 1 banana 105 09040 Bananas, raw 150 1 cup 134 20006 Barley, pearled, cooked 157 1 cup 193 20005 Barley, pearled, raw 200 1 cup 704 16006 Beans, baked, canned, plain or vegetarian 254 1 cup 239 Page 1 of 26
NDB_No Description Weight (g) Common Measure Content per Measure

16008 Beans, baked, canned, with franks 259 1 cup 368 16010 Beans, baked, canned, with pork and sweet sauce 253 1 cup 281 16011 Beans, baked, canned, with pork and tomato sauce 253 1 cup 238 16015 Beans, black, mature seeds, cooked, boiled, without salt 172 1 cup 227 16025 Beans, great northern, mature seeds, cooked, boiled, without salt 177 1 cup 209 16034 Beans, kidney, red, mature seeds, canned 256 1 cup 218 16033 Beans, kidney, red, mature seeds, cooked, boiled, without salt 177 1 cup 225 16038 Beans, navy, mature seeds, cooked, boiled, without salt 182 1 cup 255 16043 Beans, pinto, mature seeds, cooked, boiled, without salt 171 1 cup 245
11056 Beans, snap, green, canned, regular pack, drained solids 135 1 cup 27 11053 Beans, snap, green, cooked, boiled, drained, without salt 125 1 cup 44 11061 Beans, snap, green, frozen, cooked, boiled, drained without salt 135 1 cup 38 11932 Beans, snap, yellow, canned, regular pack, drained solids 135 1 cup 27 11724 Beans, snap, yellow, cooked, boiled, drained, without salt 125 1 cup 44 11732 Beans, snap, yellow, frozen, cooked, boiled, drained, without salt 135 1 cup 38 16051 Beans, white, mature seeds, canned 262 1 cup 307 22905 Beef stew, canned entree 232 1 cup 218 13050 Beef, chuck, blade roast, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, braised 85 3 oz 293 13058 Beef, chuck, blade roast, separable lean only, trimmed to 1/4" fat, all grades, cooked, braised 85 3 oz 213 13348 Beef, cured, corned beef, canned 85.05 3 oz 213 13350 Beef, cured, dried 28.35 1 oz 43 23578 Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled 85 3 oz 236 23573 Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled 85 3 oz 230 23568 Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled 85 3 oz 213 13073 Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted 85 3 oz 304 13085 Beef, rib, whole (ribs 6-12), separable lean only, trimmed to 1/4" fat, all grades, cooked, roasted 85 3 oz 195 13869 Beef, round, bottom round, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised 85 3 oz 210 23605 Beef, round, bottom round, separable lean only,trimmed to 1/8" fat, all grades, cooked, braised 85 3 oz 184 13878 Beef, round, eye of round, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted 85 3 oz 177 23598 Beef, round, eye of round, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted 85 3 oz 144 13930 Beef, top sirloin, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled 85 3 oz 207 23610 Beef, top sirloin, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled 85 3 oz 151 13327 Beef, variety meats and by-products, liver, cooked, pan-fried 85 3 oz 149 11087 Beet greens, cooked, boiled, drained, without salt 144 1 cup 39 11084 Beets, canned, drained solids 170 1 cup 53 11084 Beets, canned, drained solids 24 1 beet 7 11081 Beets, cooked, boiled, drained 50 1 beet 22 11081 Beets, cooked, boiled, drained 170 1 cup 75 18016 Biscuits, plain or buttermilk, prepared from recipe 101 4" biscuit 358 18016 Biscuits, plain or buttermilk, prepared from recipe 60 2-1/2" biscuit 212 18015 Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked 27 2-1/2" biscuit 93 18013 Biscuits, plain or buttermilk, refrigerated dough, lower fat, baked 21 2-1/4" biscuit 63 09042 Blackberries, raw 144 1 cup 62 Page 2 of 26

09055 Blueberries, frozen, sweetened 230 1 cup 186 09050 Blueberries, raw 145 1 cup 83 07008 Bologna, beef and pork 56.7 2 slices 175 07014 Braunschweiger (a liver sausage), pork 56.7 2 slices 185 18079 Bread crumbs, dry, grated, plain 28.35 1 oz 112 18376 Bread crumbs, dry, grated, seasoned 120 1 cup 460 18082 Bread stuffing, bread, dry mix, prepared 100 1/2 cup 178 18019 Bread, banana, prepared from recipe, made with margarine 60 1 slice 196 18023 Bread, cornbread, dry mix, prepared 60 1 piece 188 18024 Bread, cornbread, prepared from recipe, made with low fat (2%) milk 65 1 piece 173 18025 Bread, cracked-wheat 25 1 slice 65 18027 Bread, egg 40 1/2" slice 115
18029 Bread, french or vienna (includes sourdough) 25 1/2" slice 69 35142 Bread, Indian, fry, made with lard (Navajo) 160 10-1/2" bread 528 35142 Bread, Indian, fry, made with lard (Navajo) 90 5" bread 297 18033 Bread, italian 20 1 slice 54 18035 Bread, mixed-grain (includes whole-grain, 7-grain) 26 1 slice 65 18036 Bread, mixed-grain, toasted (includes whole-grain, 7-grain) 24 1 slice 65 18039 Bread, oatmeal 27 1 slice 73 18040 Bread, oatmeal, toasted 25 1 slice 73 18041 Bread, pita, white, enriched 28 4" pita 77 18041 Bread, pita, white, enriched 60 6-1/2" pita 165 18044 Bread, pumpernickel 32 1 slice 80 18045 Bread, pumpernickel, toasted 29 1 slice 80 18047 Bread, raisin, enriched 26 1 slice 71 18048 Bread, raisin, toasted, enriched 24 1 slice 71 18053 Bread, reduced-calorie, rye 23 1 slice 47 18055 Bread, reduced-calorie, wheat 23 1 slice 46 18057 Bread, reduced-calorie, white 23 1 slice 48 18060 Bread, rye 32 1 slice 83 18061 Bread, rye, toasted 24 1 slice 68 18064 Bread, wheat (includes wheat berry) 25 1 slice 65 18065 Bread, wheat, toasted (includes wheat berry) 23 1 slice 65 18069 Bread, white, commercially prepared (includes soft bread crumbs) 25 1 slice 67 18069 Bread, white, commercially prepared (includes soft bread crumbs) 45 1 cup 120 18070 Bread, white, commercially prepared, toasted 22 1 slice 64 18075 Bread, whole-wheat, commercially prepared 28 1 slice 69 18076 Bread, whole-wheat, commercially prepared, toasted 25 1 slice 69 21005 Breakfast items, biscuit with egg and sausage 180 1 biscuit 581 21023 Breakfast items, french toast with butter 135 2 slices 356 11091 Broccoli, cooked, boiled, drained, without salt 156 1 cup 55 11091 Broccoli, cooked, boiled, drained, without salt 37 1 spear 13 11740 Broccoli, flower clusters, raw 11 1 floweret 3 11093 Broccoli, frozen, chopped, cooked, boiled, drained, without salt 184 1 cup 52 11090 Broccoli, raw 31 1 spear 11 11090 Broccoli, raw 88 1 cup 30 11099 Brussels sprouts, cooked, boiled, drained, without salt 156 1 cup 56 11101 Brussels sprouts, frozen, cooked, boiled, drained, without salt 155 1 cup 65 Page 3 of 26

20011 Buckwheat flour, whole-groat 120 1 cup 402 20010 Buckwheat groats, roasted, cooked 168 1 cup 155 20013 Bulgur, cooked 182 1 cup 151 20012 Bulgur, dry 140 1 cup 479 01001 Butter, salted 14.2 1 tbsp 102 01145 Butter, without salt 14.2 1 tbsp 102 11117 Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 170 1 cup 20 11120 Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt 119 1 cup 17 11110 Cabbage, cooked, boiled, drained, without salt 150 1 cup 33 11109 Cabbage, raw 70 1 cup 17 11112 Cabbage, red, raw 70 1 cup 22 11114 Cabbage, savoy, raw 70 1 cup 19 18086 Cake, angelfood, commercially prepared 28 1 piece 72 18088 Cake, angelfood, dry mix, prepared 50 1 piece 129 18090 Cake, boston cream pie, commercially prepared 92 1 piece 232 18096 Cake, chocolate, commercially prepared with chocolate frosting 64 1 piece 235 18101 Cake, chocolate, prepared from recipe without frosting 95 1 piece 340 18110 Cake, fruitcake, commercially prepared 43 1 piece 139 18116 Cake, gingerbread, prepared from recipe 74 1 piece 263 18119 Cake, pineapple upside-down, prepared from recipe 115 1 piece 367 18120 Cake, pound, commercially prepared, butter 28 1 piece 109 18451 Cake, pound, commercially prepared, fat-free 28 1 slice 79 18126 Cake, shortcake, biscuit-type, prepared from recipe 65 1 shortcake 225 18127 Cake, snack cakes, creme-filled, chocolate with frosting 50 1 cupcake 188 18128 Cake, snack cakes, creme-filled, sponge 42.5 1 cake 155 18452 Cake, snack cakes, cupcakes, chocolate, with frosting, low-fat 43 1 cupcake 131 18133 Cake, sponge, commercially prepared 30 1 shortcake 87 18134 Cake, sponge, prepared from recipe 63 1 piece 187 18102 Cake, white, prepared from recipe with coconut frosting 112 1 piece 399 18139 Cake, white, prepared from recipe without frosting 74 1 piece 264
18140 Cake, yellow, commercially prepared, with chocolate frosting 64 1 piece 243 18141 Cake, yellow, commercially prepared, with vanilla frosting 64 1 piece 239 19074 Candies, caramels 10.1 1 piece 39 19076 Candies, caramels, chocolate-flavor roll 7 1 piece 27 19071 Candies, carob 28.35 1 oz 153 19087 Candies, confectioner's coating, white 170 1 cup 916 19100 Candies, fudge, chocolate, prepared-from-recipe 17 1 piece 70 19101 Candies, fudge, chocolate, with nuts, prepared-from-recipe 19 1 piece 88 19104 Candies, fudge, vanilla with nuts 15 1 piece 65 19103 Candies, fudge, vanilla, prepared-from-recipe 16 1 piece 61 19106 Candies, gumdrops, starch jelly pieces 22 10 bears 87 19106 Candies, gumdrops, starch jelly pieces 74 10 worms 293 19106 Candies, gumdrops, starch jelly pieces 4.2 1 medium 17 19107 Candies, hard 3 1 small piece 12 19107 Candies, hard 6 1 piece 24 19108 Candies, jellybeans 28.35 10 large 106 19109 Candies, KIT KAT Wafer Bar 42 1 bar (1.5 oz) 218 19141 Candies, M&M MARS, "M&M's" Milk Chocolate Candies 7 10 pieces 34 Page 4 of 26

19140 Candies, M&M MARS, "M&M's" Peanut Chocolate Candies 20 10 pieces 103 19135 Candies, M&M MARS, MARS MILKY WAY Bar 61 1 bar (2.15 oz) 258 19135 Candies, M&M MARS, MARS MILKY WAY Bar 18 1 fun size bar 76 19155 Candies, M&M MARS, SNICKERS Bar 57 1 bar (2 oz) 266 19156 Candies, M&M MARS, STARBURST Fruit Chews 5 1 piece 20 19116 Candies, marshmallows 50 1 cup 159 19120 Candies, milk chocolate 44 1 bar (1.55 oz) 235 19126 Candies, milk chocolate coated peanuts 40 10 pieces 208 19127 Candies, milk chocolate coated raisins 10 10 pieces 39 19132 Candies, milk chocolate, with almonds 41 1 bar (1.45 oz) 216 19143 Candies, MR. GOODBAR Chocolate Bar 49 1 bar (1.75 oz) 264 19069 Candies, NESTLE, BUTTERFINGER Bar 7 1 fun size bar 33 19145 Candies, NESTLE, CRUNCH Bar and Dessert Topping 44 1 bar (1.55 oz) 230 19150 Candies, REESE'S Peanut Butter Cups 45 1 package (contains 2) 232 19080 Candies, semisweet chocolate 168 1 cup 805 19164 Candies, SPECIAL DARK Chocolate Bar 8.4 1 miniature 45 09060 Carambola, (starfruit), raw 108 1 cup 33 09060 Carambola, (starfruit), raw 91 1 fruit 28 14121 Carbonated beverage, club soda 355 12 fl oz 0 14400 Carbonated beverage, cola, contains caffeine 370 12 fl oz 155 14136 Carbonated beverage, ginger ale 366 12 fl oz 124 14142 Carbonated beverage, grape soda 372 12 fl oz 160 14145 Carbonated beverage, lemon-lime soda 368 12 fl oz 147 14416 Carbonated beverage, low calorie, cola or pepper-type, with aspartame, contains caffeine 355 12 fl oz 4 14143 Carbonated beverage, low calorie, other than cola or pepper, without caffeine 355 12 fl oz 0 14150 Carbonated beverage, orange 372 12 fl oz 179 14153 Carbonated beverage, pepper-type, contains caffeine 368 12 fl oz 151 14157 Carbonated beverage, root beer 370 12 fl oz 152 16055 Carob flour 8 1 tbsp 18 11655 Carrot juice, canned 236 1 cup 94 11960 Carrots, baby, raw 10 1 medium 4 11128 Carrots, canned, regular pack, drained solids 146 1 cup 37 11125 Carrots, cooked, boiled, drained, without salt 156 1 cup 55 11131 Carrots, frozen, cooked, boiled, drained, without salt 146 1 cup 54 11124 Carrots, raw 110 1 cup 45 11124 Carrots, raw 72 1 carrot 30 11935 Catsup 6 1 packet 6 11935 Catsup 15 1 tbsp 15 11136 Cauliflower, cooked, boiled, drained, without salt 124 1 cup 29 11136 Cauliflower, cooked, boiled, drained, without salt 54 3 flowerets 12 11138 Cauliflower, frozen, cooked, boiled, drained, without salt 180 1 cup 34 11135 Cauliflower, raw 13 1 floweret 3 11135 Cauliflower, raw 100 1 cup 25 11144 Celery, cooked, boiled, drained, without salt 37.5 1 stalk 7
11144 Celery, cooked, boiled, drained, without salt 150 1 cup 27 11143 Celery, raw 40 1 stalk 6 11143 Celery, raw 120 1 cup 17 Page 5 of 26

08263 Cereals ready-to-eat, GENERAL MILLS, APPLE CINNAMON CHEERIOS 30 3/4 cup 118 08262 Cereals ready-to-eat, GENERAL MILLS, BASIC 4 55 1 cup 202 08274 Cereals ready-to-eat, GENERAL MILLS, BERRY BERRY KIX 30 3/4 cup 118 08013 Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 30 1 cup 111 08272 Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST CRUNCH 30 3/4 cup 127 08271 Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS 30 1 cup 117 08019 Cereals ready-to-eat, GENERAL MILLS, Corn CHEX 30 1 cup 112 08266 Cereals ready-to-eat, GENERAL MILLS, FROSTED WHEATIES 30 3/4 cup 112 08035 Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS 30 3/4 cup 112 08045 Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS 30 1 cup 112 08057 Cereals ready-to-eat, GENERAL MILLS, Honey Nut CHEX 30 3/4 cup 114 08243 Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CLUSTERS 55 1 cup 214 08048 Cereals ready-to-eat, GENERAL MILLS, KIX 30 1-1/3 cup 113 08050 Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS 30 1 cup 114 08261 Cereals ready-to-eat, GENERAL MILLS, RAISIN NUT BRAN 55 1 cup 209 08194 Cereals ready-to-eat, GENERAL MILLS, REESE'S PUFFS 30 3/4 cup 128 08064 Cereals ready-to-eat, GENERAL MILLS, Rice CHEX 31 1-1/4 cup 117 08246 Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes 30 1-1/3 cup 112 08247 Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 55 1 cup 171 08078 Cereals ready-to-eat, GENERAL MILLS, TRIX 30 1 cup 117 08082 Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX 30 1 cup 104 08089 Cereals ready-to-eat, GENERAL MILLS, WHEATIES 30 1 cup 107 08077 Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 30 3/4 cup 97 08001 Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 30 1/2 cup 78 08003 Cereals ready-to-eat, KELLOGG, KELLOGG'S APPLE JACKS 30 1 cup 117 08014 Cereals ready-to-eat, KELLOGG, KELLOGG'S COCOA KRISPIES 31 3/4 cup 118 08028 Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Wheat Bran Flakes 29 3/4 cup 92 08020 Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes 28 1 cup 101 08068 Cereals ready-to-eat, KELLOGG, KELLOGG'S CORN POPS 31 1 cup 118 08259 Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX 29 1 cup 109 08030 Cereals ready-to-eat, KELLOGG, KELLOGG'S FROOT LOOPS 30 1 cup 118 08069 Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED FLAKES 31 3/4 cup 114 08319 Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINIWHEATS, bite size 55 1 cup 189 08058 Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 30 1 cup 100 08060 Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN 61 1 cup 195 08065 Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES 33 1-1/4 cup 119 08288 Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Cereal 30 3/4 cup 122 08071 Cereals ready-to-eat, KELLOGG, KELLOGG'S SMACKS 27 3/4 cup 104 08067 Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K 31 1 cup 117 08031 Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS, original 51 1 cup 173 08010 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH 27 3/4 cup 108 08011 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES 26 3/4 cup 104 08012 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH 27 3/4 cup 112 08219 Cereals ready-to-eat, QUAKER, Honey Nut Heaven 49 1 cup 192 Page 6 of 26
Content per Measure

08220 Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 50 1/2 cup 195 08218 Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Cereal with oats, honey, and raisins 51 1/2 cup 237 08210 Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 32 3/4 cup 120 08049 Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 32 3/4 cup 120 08156 Cereals ready-to-eat, rice, puffed, fortified 14 1 cup 56 08084 Cereals ready-to-eat, wheat germ, toasted, plain 7.119 1 tbsp 27 08157 Cereals ready-to-eat, wheat, puffed, fortified 12 1 cup 44 08147 Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free 46 2 biscuits 155 08091 Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt 242 1 cup 143 08164 Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt 242 1 cup 143 08109 Cereals, CREAM OF WHEAT, mix'n eat, plain, prepared with water 142 1 packet 102 08105 Cereals, CREAM OF WHEAT, quick, cooked with water, without salt 239 1 cup 129 08103 Cereals, CREAM OF WHEAT, regular, cooked with water, without salt 251 1 cup 126 08117 Cereals, MALT-O-MEAL, plain and chocolate, cooked with water, without salt 240 1 cup 122 08123 Cereals, oats, instant, fortified, plain, prepared with water 177 1 packet 97 08121 Cereals, oats, regular and quick and instant, unenriched, cooked with water, without salt 234 1 cup 147 08093 Cereals, QUAKER, corn grits, instant, plain, prepared with water 137 1 packet 93 08131 Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, prepared with boiling water 155 1 packet 157 08125 Cereals, QUAKER,Instant Oatmeal, apples and cinnamon, prepared with boiling water 149 1 packet 130 08143 Cereals, WHEATENA, cooked with water 243 1 cup 136 01046 Cheese food, pasteurized process, american, without di sodium phosphate 28.35 1 oz 94 01164 Cheese sauce, prepared from recipe 243 1 cup 479 01048 Cheese spread, pasteurized process, american, without di sodium phosphate 28.35 1 oz 82 01004 Cheese, blue 28.35 1 oz 100 01007 Cheese, camembert 38 1 wedge 114 01009 Cheese, cheddar 28.35 1 oz 114 01012 Cheese, cottage, creamed, large or small curd 210 1 cup 216 01013 Cheese, cottage, creamed, with fruit 226 1 cup 219 01016 Cheese, cottage, lowfat, 1% milkfat 226 1 cup 163 01015 Cheese, cottage, lowfat, 2% milkfat 226 1 cup 203 01014 Cheese, cottage, nonfat, uncreamed, dry, large or small curd 145 1 cup 123 01017 Cheese, cream 14.5 1 tbsp 51 01186 Cheese, cream, fat free 15.6 1 tbsp 15 01019 Cheese, feta 28.35 1 oz 75 01168 Cheese, low fat, cheddar or colby 28.35 1 oz 49 01029 Cheese, mozzarella, part skim milk, low moisture 28.35 1 oz 86 01026 Cheese, mozzarella, whole milk 28.35 1 oz 85 01030 Cheese, muenster 28.35 1 oz 104 01031 Cheese, neufchatel 28.35 1 oz 74 01032 Cheese, parmesan, grated 5 1 tbsp 22 01042 Cheese, pasteurized process, american, with di sodium phosphate 28.35 1 oz 106 01044 Cheese, pasteurized process, swiss, with di sodium phosphate 28.35 1 oz 95 Page 7 of 26
NDB_No Description Weight (g) Common Measure Content per
Measure

01035 Cheese, provolone 28.35 1 oz 100 01037 Cheese, ricotta, part skim milk 246 1 cup 339 01036 Cheese, ricotta, whole milk 246 1 cup 428 01040 Cheese, swiss 28.35 1 oz 108 18147 Cheesecake commercially prepared 80 1 piece 257 09064 Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries, canned) 244 1 cup 88 09070 Cherries, sweet, raw 68 10 cherries 43 22906 Chicken pot pie, frozen entree 217 1 small pie 484 07017 Chicken roll, light meat 56.7 2 slices 87 05058 Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter 140 1/2 breast 364 05059 Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour 98 1/2 breast 218 05064 Chicken, broilers or fryers, breast, meat only, cooked, roasted 86 1/2 breast 142 05044 Chicken, broilers or fryers, dark meat, meat only, cooked, fried 84 3 oz 201 05067 Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, batter 72 1 drumstick 193 05068 Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, flour 49 1 drumstick 120 05073 Chicken, broilers or fryers, drumstick, meat only, cooked, roasted 44 1 drumstick 76 05022 Chicken, broilers or fryers, giblets, cooked, simmered 145 1 cup 229 05040 Chicken, broilers or fryers, light meat, meat only, cooked, fried 84 3 oz 161 05090 Chicken, broilers or fryers, neck, meat only, cooked, simmered 18 1 neck 32 05092 Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter 86 1 thigh 238 05098 Chicken, broilers or fryers, thigh, meat only, cooked, roasted 52 1 thigh 109 05101 Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter 49 1 wing 159 05277 Chicken, canned, meat only, with broth 142 5 oz 234 05028 Chicken, liver, all classes, cooked, simmered 19.6 1 liver 33 05126 Chicken, stewing, meat only, cooked, stewed 140 1 cup 332 16058 Chickpeas (garbanzo beans, bengal gram), mature seeds, canned 240 1 cup 286 16057 Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 164 1 cup 269 22904 Chili con carne with beans, canned entree 222 1 cup 269 11156 Chives, raw 3 1 tbsp 1 14181 Chocolate syrup 18.75 1 tbsp 52 14175 Chocolate-flavor beverage mix for milk, powder, without added nutrients 21.6 2-3 heaping tsp 75 14177 Chocolate-flavor beverage mix, powder, prepared with whole milk 266 1 cup 226 14196 Cocoa mix, no sugar added, powder 15 1/2 oz envelope 56 14192 Cocoa mix, powder 28.35 3 heaping tsp 113 14194 Cocoa mix, powder, prepared with water 206 1 serving 113 14390 Cocoa mix, with aspartame, powder, prepared from item 14196 192 1 serving 56 19165 Cocoa, dry powder, unsweetened 5.4 1 tbsp 12 14209 Coffee, brewed from grounds, prepared with tap water 178 6 fl oz 2 14210 Coffee, brewed, espresso, restaurant-prepared 60 2 fl oz 1 14215 Coffee, instant, regular, prepared with water 179 6 fl oz 4 18104 Coffeecake, cinnamon with crumb topping, commercially prepared, enriched 63 1 piece 263 11159 Coleslaw, home-prepared 120 1 cup 83 11162 Collards, cooked, boiled, drained, without salt 190 1 cup 49 11164 Collards, frozen, chopped, cooked, boiled, drained, without salt 170 1 cup 61 18151 Cookies, brownies, commercially prepared 56 1 brownie 227 Page 8 of 26

18197 Cookies, brownies, dry mix, special dietary, prepared 22 1 brownie 84 18155 Cookies, butter, commercially prepared, enriched 5 1 cookie 23 18159 Cookies, chocolate chip, commercially prepared, reg, higher fat, enriched 10 1 cookie 49
18158 Cookies, chocolate chip, commercially prepared, regular, lower fat 10 1 cookie 45 18165 Cookies, chocolate chip, prepared from recipe, made with margarine 16 1 cookie 78 18164 Cookies, chocolate chip, refrigerated dough, baked 26 1 cookie 128 18166 Cookies, chocolate sandwich, with creme filling, regular 10 1 cookie 47 18170 Cookies, fig bars 16 1 cookie 56 18173 Cookies, graham crackers, plain or honey (includes cinnamon) 14 2 squares 59 18173 Cookies, graham crackers, plain or honey (includes cinnamon) 84 1 cup 355 18177 Cookies, molasses 15 1 cookie, medium 65 18177 Cookies, molasses 32 1 cookie, large (3-1/2" to 4" 138 18456 Cookies, oatmeal, commercially prepared, fat-free 11 1 cookie 36 18178 Cookies, oatmeal, commercially prepared, regular 25 1 cookie 113 18179 Cookies, oatmeal, commercially prepared, soft-type 15 1 cookie 61 18184 Cookies, oatmeal, prepared from recipe, with raisins 15 1 cookie 65 18185 Cookies, peanut butter, commercially prepared, regular 15 1 cookie 72 18189 Cookies, peanut butter, prepared from recipe 20 1 cookie 95 18193 Cookies, shortbread, commercially prepared, pecan 14 1 cookie 76 18192 Cookies, shortbread, commercially prepared, plain 8 1 cookie 40 18204 Cookies, sugar, commercially prepared, regular (includes vanilla) 15 1 cookie 72 18208 Cookies, sugar, prepared from recipe, made with margarine 14 1 cookie 66 18206 Cookies, sugar, refrigerated dough, baked 15 1 cookie 73 18210 Cookies, vanilla sandwich with creme filling 10 1 cookie 48 18210 Cookies, vanilla sandwich with creme filling 15 1 cookie 72 18212 Cookies, vanilla wafers, lower fat 4 1 cookie 18 11901 Corn, sweet, white, cooked, boiled, drained, without salt 77 1 ear 83 11174 Corn, sweet, yellow, canned, cream style, regular pack 256 1 cup 184 11176 Corn, sweet, yellow, canned, vacuum pack, regular pack 210 1 cup 166 11168 Corn, sweet, yellow, cooked, boiled, drained, without salt 77 1 ear 83 11179 Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt 164 1 cup 133 11181 Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt 63 1 ear 59 20022 Cornmeal, degermed, enriched, yellow 138 1 cup 505 20025 Cornmeal, self-rising, degermed, enriched, yellow 138 1 cup 490 20020 Cornmeal, whole-grain, yellow 122 1 cup 442 20027 Cornstarch 8.064 1 tbsp 31 20029 Couscous, cooked 157 1 cup 176 20028 Couscous, dry 173 1 cup 650 11192 Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, without salt 165 1 cup 160 11196 Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt 170 1 cup 224 16064 Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain 240 1 cup 185 16063 Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt 172 1 cup 200 18214 Crackers, cheese, regular 10 10 crackers 50 18215 Crackers, cheese, sandwich-type with peanut butter filling 7 1 sandwich 35 Page 9 of 26

18217 Crackers, matzo, plain 28.35 1 matzo 112 18220 Crackers, melba toast, plain 20 4 pieces 78 18226 Crackers, rye, wafers, plain 11 1 wafer 37 18228 Crackers, saltines (includes oyster, soda, soup) 12 4 crackers 51 18229 Crackers, standard snack-type, regular 12 4 crackers 60 18230 Crackers, standard snack-type, sandwich, with cheese filling 7 1 sandwich 33 18232 Crackers, wheat, regular 8 4 crackers 38 18235 Crackers, whole-wheat 16 4 crackers 71 14242 Cranberry juice cocktail, bottled 253 8 fl oz 144 09081 Cranberry sauce, canned, sweetened 57 1 slice 86 01067 Cream substitute, liquid, with hydrogenated vegetable oil and soy protein 15 1 tbsp 20
01069 Cream substitute, powdered 2 1 tsp 11 01049 Cream, fluid, half and half 15 1 tbsp 20 01053 Cream, fluid, heavy whipping 15 1 tbsp 52 01050 Cream, fluid, light (coffee cream or table cream) 15 1 tbsp 29 01052 Cream, fluid, light whipping 15 1 tbsp 44 01056 Cream, sour, cultured 12 1 tbsp 26 01055 Cream, sour, reduced fat, cultured 15 1 tbsp 20 01054 Cream, whipped, cream topping, pressurized 3 1 tbsp 8 18239 Croissants, butter 57 1 croissant 231 18243 Croutons, seasoned 40 1 cup 186 15137 Crustaceans, crab, alaska king, cooked, moist heat 85 3 oz 82 15138 Crustaceans, crab, alaska king, imitation, made from surimi 85 3 oz 87 15141 Crustaceans, crab, blue, canned 135 1 cup 134 15140 Crustaceans, crab, blue, cooked, moist heat 85 3 oz 87 15142 Crustaceans, crab, blue, crab cakes 60 1 cake 93 15148 Crustaceans, lobster, northern, cooked, moist heat 85 3 oz 83 15152 Crustaceans, shrimp, mixed species, canned 85.05 3 oz 102 15150 Crustaceans, shrimp, mixed species, cooked, breaded and fried 45 6 large 109 15150 Crustaceans, shrimp, mixed species, cooked, breaded and fried 85 3 oz 206 11206 Cucumber, peeled, raw 119 1 cup 14 11206 Cucumber, peeled, raw 280 1 large 34 11205 Cucumber, with peel, raw 301 1 large 45 11205 Cucumber, with peel, raw 104 1 cup 16 11208 Dandelion greens, cooked, boiled, drained, without salt 105 1 cup 35 18245 Danish pastry, cheese 71 1 danish 266 18246 Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) 71 1 danish 263 09087 Dates, deglet noor 178 1 cup 502 09087 Dates, deglet noor 41.5 5 dates 117 01071 Dessert topping, powdered, 1.5 ounce prepared with 1/2 cup milk 4 1 tbsp 8 01072 Dessert topping, pressurized 4 1 tbsp 11 01073 Dessert topping, semi solid, frozen 4 1 tbsp 13 02045 Dill weed, fresh 1 5 sprigs 0 18248 Doughnuts, cake-type, plain (includes unsugared, old-fashioned) 14 1 hole 59 18248 Doughnuts, cake-type, plain (includes unsugared, old-fashioned) 47 1 medium 198 18255 Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) 13 1 hole 52 18255 Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) 60 1 medium 242 Page 10 of 26

05142 Duck, domesticated, meat only, cooked, roasted 221 1/2 duck 444 18257 Eclairs, custard-filled with chocolate glaze, prepared from recipe 100 1 eclair 262 01143 Egg substitute, liquid 62.75 1/4 cup 53 01124 Egg, white, raw, fresh 33.4 1 large 17 01128 Egg, whole, cooked, fried 46 1 large 92 01129 Egg, whole, cooked, hard-boiled 50 1 large 78 01131 Egg, whole, cooked, poached 50 1 large 74 01132 Egg, whole, cooked, scrambled 61 1 large 101 01123 Egg, whole, raw, fresh 44 1 medium 65 01123 Egg, whole, raw, fresh 50 1 large 74 01123 Egg, whole, raw, fresh 58 1 extra large 85 01125 Egg, yolk, raw, fresh 16.6 1 large 53 01057 Eggnog 254 1 cup 343 11210 Eggplant, cooked, boiled, drained, without salt 99 1 cup 35 11213 Endive, raw 50 1 cup 9 18258 English muffins, plain, enriched, with ca prop (includes sourdough) 57 1 muffin 134 18259 English muffins, plain, toasted, enriched, with calcium propionate (includes sourdough) 52 1 muffin 133 21047 Entrees, fish fillet, battered or breaded, and fried 91 1 fillet 211 21051 Entrees, pizza with pepperoni 71 1 slice 181 21061 Fast foods, burrito, with beans and cheese 93 1 burrito 189 21063 Fast foods, burrito, with beans and meat 115.5 1 burrito 254 21098 Fast foods, cheeseburger, large, single patty, with condiments and vegetables 219 1 sandwich 563 21094 Fast foods, cheeseburger, regular, double patty and bun, plain 160 1 sandwich 461 21092 Fast foods, cheeseburger, regular, double patty, plain 155 1 sandwich 457
21093 Fast foods, cheeseburger, regular, double patty, with condiments and vegetables 166 1 sandwich 417 21090 Fast foods, cheeseburger, regular, single patty, with condiments 113 1 sandwich 295 21102 Fast foods, chicken fillet sandwich, plain 182 1 sandwich 515 21229 Fast foods, chicken, breaded and fried, boneless pieces, plain 106 6 pieces 315 21042 Fast foods, chili con carne 253 1 cup 256 21070 Fast foods, chimichanga, with beef 174 1 chimichanga 425 21043 Fast foods, clams, breaded and fried 115 3/4 cup 451 21127 Fast foods, coleslaw 99 3/4 cup 147 21012 Fast foods, croissant, with egg, cheese, and bacon 129 1 croissant 413 21015 Fast foods, danish pastry, cheese 91 1 pastry 353 21017 Fast foods, danish pastry, fruit 94 1 pastry 335 21074 Fast foods, enchilada, with cheese 163 1 enchilada 319 21021 Fast foods, english muffin, with egg, cheese, and canadian bacon 137 1 muffin 289 21106 Fast foods, fish sandwich, with tartar sauce and cheese 183 1 sandwich 523 21024 Fast foods, french toast sticks 141 5 sticks 513 21077 Fast foods, frijoles with cheese 167 1 cup 225 21114 Fast foods, hamburger, large, double patty, with condiments and vegetables 226 1 sandwich 540 21111 Fast foods, hamburger, regular, double patty, with condiments 215 1 sandwich 576 21108 Fast foods, hamburger, regular, single patty, with condiments 106 1 sandwich 272 21118 Fast foods, hotdog, plain 98 1 sandwich 242 21119 Fast foods, hotdog, with chili 114 1 sandwich 296 21120 Fast foods, hotdog, with corn flour coating (corndog) 175 1 corn dog 460 Page 11 of 26

21129 Fast foods, hush puppies 78 5 pieces 257 21028 Fast foods, ice milk, vanilla, soft-serve, with cone 103 1 cone 164 21078 Fast foods, nachos, with cheese 113 6-8 nachos 346 21130 Fast foods, onion rings, breaded and fried 83 8-9 rings 276 21025 Fast foods, pancakes with butter and syrup 232 2 pancakes 520 21138 Fast foods, potato, french fried in vegetable oil 169 1 large 578 21138 Fast foods, potato, french fried in vegetable oil 134 1 medium 458 21138 Fast foods, potato, french fried in vegetable oil 85 1 small 291 21139 Fast foods, potato, mashed 80 1/3 cup 66 21026 Fast foods, potatoes, hashed brown 72 1/2 cup 151 21121 Fast foods, roast beef sandwich, plain 139 1 sandwich 346 21053 Fast foods, salad, vegetable, tossed, without dressing, with cheese and egg 217 1-1/2 cups 102 21054 Fast foods, salad, vegetable, tossed, without dressing, with chicken 218 1-1/2 cups 105 21059 Fast foods, shrimp, breaded and fried 164 6-8 shrimp 454 21124 Fast foods, submarine sandwich, with cold cuts 228 1 sandwich, 6" roll 456 21125 Fast foods, submarine sandwich, with roast beef 216 1 sandwich, 6" roll 410 21126 Fast foods, submarine sandwich, with tuna salad 256 1 sandwich, 6" roll 584 21033 Fast foods, sundae, hot fudge 158 1 sundae 284 21082 Fast foods, taco 263 1 large 568 21082 Fast foods, taco 171 1 small 369 21083 Fast foods, taco salad 198 1-1/2 cups 279 21086 Fast foods, tostada, with beans, beef, and cheese 225 1 tostada 333 09094 Figs, dried, uncooked 38 2 figs 95 15011 Fish, catfish, channel, cooked, breaded and fried 85 3 oz 195 15017 Fish, cod, Atlantic, canned, solids and liquid 85 3 oz 89 15192 Fish, cod, Pacific, cooked, dry heat 85 3 oz 89 15027 Fish, fish portions and sticks, frozen, preheated 57 1 portion (4" x 2" x 1/2") 155 15027 Fish, fish portions and sticks, frozen, preheated 28 1 stick (4" x 1" x 1/2") 76 15029 Fish, flatfish (flounder and sole species), cooked, dry heat 127 1 fillet 149 15029 Fish, flatfish (flounder and sole species), cooked, dry heat 85 3 oz 99 15034 Fish, haddock, cooked, dry heat 85 3 oz 95 15034 Fish, haddock, cooked, dry heat 150 1 fillet 168 15037 Fish, halibut, Atlantic and Pacific, cooked, dry heat 159 1/2 fillet 223 15037 Fish, halibut, Atlantic and Pacific, cooked, dry heat 85 3 oz 119 15041 Fish, herring, Atlantic, pickled 85.05 3 oz 223 15058 Fish, ocean perch, Atlantic, cooked, dry heat 50 1 fillet 61 15058 Fish, ocean perch, Atlantic, cooked, dry heat 85 3 oz 103 15067 Fish, pollock, walleye, cooked, dry heat 60 1 fillet 68
15067 Fish, pollock, walleye, cooked, dry heat 85 3 oz 96 15071 Fish, rockfish, Pacific, mixed species, cooked, dry heat 149 1 fillet 180 15071 Fish, rockfish, Pacific, mixed species, cooked, dry heat 85 3 oz 103 15232 Fish, roughy, orange, cooked, dry heat 85 3 oz 76 15077 Fish, salmon, chinook, smoked 85.05 3 oz 100 15084 Fish, salmon, pink, canned, solids with bone and liquid 85 3 oz 118 15086 Fish, salmon, sockeye, cooked, dry heat 155 1/2 fillet 335 15086 Fish, salmon, sockeye, cooked, dry heat 85 3 oz 184 15088 Fish, sardine, Atlantic, canned in oil, drained solids with bone 85.05 3 oz 177 15111 Fish, swordfish, cooked, dry heat 85 3 oz 132 Page 12 of 26

15111 Fish, swordfish, cooked, dry heat 106 1 piece 164 15241 Fish, trout, rainbow, farmed, cooked, dry heat 85 3 oz 144 15128 Fish, tuna salad 205 1 cup 383 15119 Fish, tuna, light, canned in oil, drained solids 85.05 3 oz 168 15121 Fish, tuna, light, canned in water, drained solids 85 3 oz 99 15126 Fish, tuna, white, canned in water, drained solids 85 3 oz 109 15221 Fish, tuna, yellowfin, fresh, cooked, dry heat 85 3 oz 118 07022 Frankfurter, beef 45 1 frank 149 07023 Frankfurter, beef and pork 45 1 frank 137 07024 Frankfurter, chicken 45 1 frank 116 18268 French toast, frozen, ready-to-heat 59 1 slice 126 18269 French toast, prepared from recipe, made with low fat (2%) milk 65 1 slice 149 19226 Frostings, chocolate, creamy, ready-to-eat 38 1/12 package 151 19230 Frostings, vanilla, creamy, ready-to-eat 38 1/12 package 160 19263 Frozen juice novelties, fruit and juice bars 77 1 bar (2.5 fl oz) 63 19393 Frozen yogurts, chocolate, soft-serve 72 1/2 cup 115 19293 Frozen yogurts, vanilla, soft-serve 72 1/2 cup 117 19294 Fruit butters, apple 17 1 tbsp 29 09100 Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids 248 1 cup 181 09097 Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids 237 1 cup 109 14267 Fruit punch drink, with added nutrients, canned 248 8 fl oz 117 09189 Fruit, mixed, (peach and cherry-sweet and -sour and raspberry and grape and boysenberry), frozen, sweetened 250 1 cup 245 11215 Garlic, raw 3 1 clove 4 19173 Gelatin desserts, dry mix, prepared with water 135 1/2 cup 84 19176 Gelatin desserts, dry mix, reduced calorie, with aspartame, prepared with water 117 1/2 cup 23 14277 Grape drink, canned 250 8 fl oz 113 09135 Grape juice, canned or bottled, unsweetened, without added vitamin C 253 1 cup 154 09137 Grape juice, frozen concentrate, sweetened, diluted with 3 volume water, with added vitamin C 250 1 cup 128 09136 Grape juice, frozen concentrate, sweetened, undiluted, with added vitamin C 216 6-fl-oz can 387 09404 Grapefruit juice, pink, raw 247 1 cup 96 09124 Grapefruit juice, white, canned, sweetened 250 1 cup 115 09123 Grapefruit juice, white, canned, unsweetened 247 1 cup 94 09126 Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water 247 1 cup 101 09125 Grapefruit juice, white, frozen concentrate, unsweetened, undiluted 207 6-fl-oz can 302 09128 Grapefruit juice, white, raw 247 1 cup 96 09112 Grapefruit, raw, pink and red, all areas 123 1/2 grapefruit 52 09116 Grapefruit, raw, white, all areas 118 1/2 grapefruit 39 09121 Grapefruit, sections, canned, light syrup pack, solids and liquids 254 1 cup 152 09132 Grapes, red or green (european type varieties, such as, Thompson seedless), raw 160 1 cup 110 09132 Grapes, red or green (european type varieties, such as, Thompson
seedless), raw 50 10 grapes 35 06116 Gravy, beef, canned 58.25 1/4 cup 31 06119 Gravy, chicken, canned 59.5 1/4 cup 47 06121 Gravy, mushroom, canned 59.6 1/4 cup 30 Page 13 of 26

06800 Gravy, NESTLE, CHEF-MATE Country Sausage Gravy, ready-toserve 62 1/4 cup 96 06125 Gravy, turkey, canned 59.6 1/4 cup 30 07027 Ham, chopped, not canned 21 2 slices 38 07028 Ham, sliced, extra lean 56.7 2 slices 62 07029 Ham, sliced, regular (approximately 11% fat) 56.7 2 slices 92 22402 HEALTHY CHOICE Beef Macaroni, frozen entree 240 1 package 211 11961 Hearts of palm, canned 33 1 piece 9 19296 Honey 21 1 tbsp 64 02055 Horseradish, prepared 5 1 tsp 2 16158 Hummus, commercial 14 1 tbsp 23 19270 Ice creams, chocolate 66 1/2 cup 143 19090 Ice creams, french vanilla, soft-serve 86 1/2 cup 191 19095 Ice creams, vanilla 66 1/2 cup 133 19088 Ice creams, vanilla, light 66 1/2 cup 109 19089 Ice creams, vanilla, rich 74 1/2 cup 184 19281 Ice novelties, italian, restaurant-prepared 116 1/2 cup 61 19283 Ice novelties, pop 59 1 bar (2 fl oz) 42 19297 Jams and preserves 20 1 tbsp 56 19300 Jellies 19 1 tbsp 51 11226 Jerusalem-artichokes, raw 150 1 cup 114 11234 Kale, cooked, boiled, drained, without salt 130 1 cup 36 11236 Kale, frozen, cooked, boiled, drained, without salt 130 1 cup 39 18505 KELLOGG'S Eggo Lowfat Homestyle Waffles 35 1 waffle 83 09148 Kiwi fruit, (chinese gooseberries), fresh, raw 76 1 medium 46 11242 Kohlrabi, cooked, boiled, drained, without salt 165 1 cup 48 17012 Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted 85 3 oz 219 17014 Lamb, domestic, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted 85 3 oz 162 17024 Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled 85 3 oz 269 17027 Lamb, domestic, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled 85 3 oz 184 17031 Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted 85 3 oz 305 17034 Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted 85 3 oz 197 17044 Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised 85 3 oz 294 17048 Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised 85 3 oz 237 04002 Lard 12.8 1 tbsp 115 18369 Leavening agents, baking powder, double-acting, sodium aluminum sulfate 4.6 1 tsp 2 18370 Leavening agents, baking powder, double-acting, straight phosphate 4.6 1 tsp 2 18371 Leavening agents, baking powder, low-sodium 5 1 tsp 5 18372 Leavening agents, baking soda 4.6 1 tsp 0 18373 Leavening agents, cream of tartar 3 1 tsp 8 18375 Leavening agents, yeast, baker's, active dry 4 1 tsp 12 18375 Leavening agents, yeast, baker's, active dry 7 1 pkg 21 18374 Leavening agents, yeast, baker's, compressed 17 1 cake 18
Page 14 of 26

11247 Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt 104 1 cup 32 09153 Lemon juice, canned or bottled 15.2 1 tbsp 3 09153 Lemon juice, canned or bottled 244 1 cup 51 09152 Lemon juice, raw 47 juice of 1 lemon 12 14293 Lemonade, frozen concentrate, white, prepared with water 248 8 fl oz 131 14290 Lemonade, low calorie, with aspartame, powder, prepared with water 237 8 fl oz 5 14297 Lemonade-flavor drink, powder, prepared with water 266 8 fl oz 112 09150 Lemons, raw, without peel 58 1 lemon 17 16070 Lentils, mature seeds, cooked, boiled, without salt 198 1 cup 230 11250 Lettuce, butterhead (includes boston and bibb types), raw 7.5 1 medium leaf 1 11250 Lettuce, butterhead (includes boston and bibb types), raw 163 1 head 21 11251 Lettuce, cos or romaine, raw 10 1 leaf 2 11251 Lettuce, cos or romaine, raw 56 1 cup 10 11253 Lettuce, green leaf, raw 10 1 leaf 2 11253 Lettuce, green leaf, raw 56 1 cup 8 11252 Lettuce, iceberg (includes crisphead types), raw 8 1 medium 1 11252 Lettuce, iceberg (includes crisphead types), raw 539 1 head 75 11252 Lettuce, iceberg (includes crisphead types), raw 55 1 cup 8 11040 Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt 180 1 cup 189 11038 Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt 170 1 cup 175 16073 Lima beans, large, mature seeds, canned 241 1 cup 190 16072 Lima beans, large, mature seeds, cooked, boiled, without salt 188 1 cup 216 09161 Lime juice, canned or bottled, unsweetened 15.4 1 tbsp 3 09161 Lime juice, canned or bottled, unsweetened 246 1 cup 52 09160 Lime juice, raw 38 juice of 1 lime 10 22247 Macaroni and Cheese, canned entree 252 1 cup 207 20100 Macaroni, cooked, enriched 140 1 cup 197 14315 Malted drink mix, chocolate, with added nutrients, powder 21 3 heaping tsp 75 14316 Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milk 265 1 cup 223 14309 Malted drink mix, natural, with added nutrients, powder 21 4-5 heaping tsp 80 14310 Malted drink mix, natural, with added nutrients, powder, prepared with whole milk 265 1 cup 228 09176 Mangos, raw 165 1 cup 107 09176 Mangos, raw 207 1 mango 135 04611 Margarine, regular, tub, composite, 80% fat, with salt 14.2 1 tbsp 102 04132 Margarine, regular, unspecified oils, with salt added 14.1 1 tbsp 101 04612 Margarine, vegetable oil spread, 60% fat, stick 14.3 1 tbsp 74 04612 Margarine, vegetable oil spread, 60% fat, stick 4.8 1 tsp 25 04613 Margarine, vegetable oil spread, 60% fat, tub/bottle 4.8 1 tsp 25 04585 Margarine-butter blend, 60% corn oil margarine and 40% butter 14.2 1 tbsp 102 04128 Margarine-like spread, (approximately 40% fat), unspecified oils 4.8 1 tsp 17 09181 Melons, cantaloupe, raw 69 1/8 melon 23 09181 Melons, cantaloupe, raw 160 1 cup 54 09184 Melons, honeydew, raw 170 1 cup 61 09184 Melons, honeydew, raw 160 1/8 melon 58 01110 Milk shakes, thick chocolate 300 10.6 fl oz 357 Page 15 of 26

01111 Milk shakes, thick vanilla 313 11 fl oz 351 01094 Milk, buttermilk, dried 6.5 1 tbsp 25 01088 Milk, buttermilk, fluid, cultured, lowfat 245 1 cup 98
01095 Milk, canned, condensed, sweetened 306 1 cup 982 01097 Milk, canned, evaporated, nonfat 256 1 cup 200 01096 Milk, canned, evaporated, without added vitamin A 252 1 cup 338 01102 Milk, chocolate, fluid, commercial, 250 1 cup 208 01104 Milk, chocolate, fluid, commercial, lowfat 250 1 cup 158 01103 Milk, chocolate, fluid, commercial, reduced fat 250 1 cup 180 01092 Milk, dry, nonfat, instant, with added vitamin A 23 1/3 cup 82 01082 Milk, lowfat, fluid, 1% milkfat, with added vitamin A 244 1 cup 102 01085 Milk, nonfat, fluid, with added vitamin A (fat free or skim) 245 1 cup 83 01079 Milk, reduced fat, fluid, 2% milkfat, with added vitamin A 244 1 cup 122 01077 Milk, whole, 3.25% milkfat 244 1 cup 146 16112 Miso 68.75 1 cup 137 19305 Molasses, blackstrap 20 1 tbsp 47 15160 Mollusks, clam, mixed species, canned, drained solids 85 3 oz 126 15157 Mollusks, clam, mixed species, raw 85 3 oz 63 15168 Mollusks, oyster, eastern, cooked, breaded and fried 85 3 oz 167 15167 Mollusks, oyster, eastern, wild, raw 84 6 medium 57 15173 Mollusks, scallop, mixed species, cooked, breaded and fried 93 6 large 200 18274 Muffins, blueberry, commercially prepared 57 1 muffin 158 18278 Muffins, blueberry, prepared from recipe, made with low fat (2%) milk 57 1 muffin 162 18279 Muffins, corn, commercially prepared 57 1 muffin 174 18280 Muffins, corn, dry mix, prepared 50 1 muffin 161 18283 Muffins, oat bran 57 1 muffin 154 18388 Muffins, wheat bran, toaster-type with raisins, toasted 34 1 muffin 106 11044 Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt 124 1 cup 26 11043 Mung beans, mature seeds, sprouted, raw 104 1 cup 31 11264 Mushrooms, canned, drained solids 156 1 cup 39 11261 Mushrooms, cooked, boiled, drained, without salt 156 1 cup 44 11260 Mushrooms, raw 70 1 cup 15 11269 Mushrooms, shiitake, cooked, without salt 145 1 cup 80 11268 Mushrooms, shiitake, dried 3.6 1 mushroom 11 11271 Mustard greens, cooked, boiled, drained, without salt 140 1 cup 21 02046 Mustard, prepared, yellow 5 1 tsp or 1 packet 3 18651 NABISCO, NABISCO SNACKWELL'S Fat Free Devil's Food Cookie Cakes 16 1 cookie 49 09191 Nectarines, raw 136 1 nectarine 60 20113 Noodles, chinese, chow mein 45 1 cup 237 20110 Noodles, egg, cooked, enriched 160 1 cup 213 20112 Noodles, egg, spinach, cooked, enriched 160 1 cup 211 12061 Nuts, almonds 28.35 1 oz (24 nuts) 164 12078 Nuts, brazilnuts, dried, unblanched 28.35 1 oz (6-8 nuts) 186 12585 Nuts, cashew nuts, dry roasted, with salt added 28.35 1 oz 163 12586 Nuts, cashew nuts, oil roasted, with salt added 28.35 1 oz (18 nuts) 165 12167 Nuts, chestnuts, european, roasted 143 1 cup 350 12179 Nuts, coconut meat, dried (desiccated), sweetened, shredded 93 1 cup 466 Page 16 of 26

12104 Nuts, coconut meat, raw 45 1 piece 159 12120 Nuts, hazelnuts or filberts 28.35 1 oz 178 12632 Nuts, macadamia nuts, dry roasted, with salt added 28.35 1 oz (10-12 nuts) 203 12635 Nuts, mixed nuts, dry roasted, with peanuts, with salt added 28.35 1 oz 168 12637 Nuts, mixed nuts, oil roasted, with peanuts, with salt added 28.35 1 oz 175 12142 Nuts, pecans 28.35 1 oz (20 halves) 196 12147 Nuts, pine nuts, dried 8.6 1 tbsp 58 12147 Nuts, pine nuts, dried 28.35 1 oz 191 12652 Nuts, pistachio nuts, dry roasted, with salt added 28.35 1 oz (47 nuts) 161 12155 Nuts, walnuts, english 28.35 1 oz (14 halves) 185 20034 Oat bran, cooked 219 1 cup 88 20033 Oat bran, raw 94 1 cup 231 04053 Oil, olive, salad or cooking 13.5 1 tbsp 119 04042 Oil, peanut, salad or cooking 13.5 1 tbsp 119 04058 Oil, sesame, salad or cooking 13.6 1 tbsp 120 04034 Oil, soybean, salad or cooking, (hydrogenated) 13.6 1 tbsp 120 04543 Oil, soybean, salad or cooking, (hydrogenated) and cottonseed 13.6 1 tbsp 120 04511 Oil, vegetable safflower, salad or cooking, oleic, over 70% (primary
safflower oil of commerce) 13.6 1 tbsp 120 04518 Oil, vegetable, corn, industrial and retail, all purpose salad or cooking 13.6 1 tbsp 120 04506 Oil, vegetable, sunflower, linoleic, (approx. 65%) 13.6 1 tbsp 120 11279 Okra, cooked, boiled, drained, without salt 160 1 cup 35 11281 Okra, frozen, cooked, boiled, drained, without salt 184 1 cup 52 09193 Olives, ripe, canned (small-extra large) 22 5 large 25 11296 Onion rings, breaded, par fried, frozen, prepared, heated in oven 60 10 rings 244 11283 Onions, cooked, boiled, drained, without salt 210 1 cup 92 11283 Onions, cooked, boiled, drained, without salt 94 1 medium 41 11284 Onions, dehydrated flakes 5 1 tbsp 17 11282 Onions, raw 110 1 whole 46 11282 Onions, raw 14 1 slice 6 11282 Onions, raw 160 1 cup 67 11291 Onions, spring or scallions (includes tops and bulb), raw 100 1 cup 32 11291 Onions, spring or scallions (includes tops and bulb), raw 15 1 whole 5 09207 Orange juice, canned, unsweetened 249 1 cup 105 09209 Orange juice, chilled, includes from concentrate 249 1 cup 110 09215 Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water 249 1 cup 112 09214 Orange juice, frozen concentrate, unsweetened, undiluted 213 6-fl-oz can 339 09206 Orange juice, raw 86 juice from 1 orange 39 09206 Orange juice, raw 248 1 cup 112 09200 Oranges, raw, all commercial varieties 180 1 cup 85 09200 Oranges, raw, all commercial varieties 131 1 orange 62 18288 Pancakes plain, frozen, ready-to-heat (includes buttermilk) 36 1 pancake 82 18290 Pancakes, plain, dry mix, complete, prepared 38 1 pancake 74 18292 Pancakes, plain, dry mix, incomplete, prepared 38 1 pancake 83 09226 Papayas, raw 140 1 cup 55 09226 Papayas, raw 304 1 papaya 119 11297 Parsley, raw 10 10 sprigs 4 11299 Parsnips, cooked, boiled, drained, without salt 156 1 cup 111 Page 17 of 26

22907 Pasta with meatballs in tomato sauce, canned entree 252 1 cup 260 09241 Peaches, canned, heavy syrup pack, solids and liquids 262 1 cup 194 09241 Peaches, canned, heavy syrup pack, solids and liquids 98 1 half 73 09238 Peaches, canned, juice pack, solids and liquids 98 1 half 43 09238 Peaches, canned, juice pack, solids and liquids 248 1 cup 109 09246 Peaches, dried, sulfured, uncooked 39 3 halves 93 09250 Peaches, frozen, sliced, sweetened 250 1 cup 235 09236 Peaches, raw 170 1 cup 66 09236 Peaches, raw 98 1 peach 38 16097 Peanut butter, chunk style, with salt 16 1 tbsp 94 16098 Peanut butter, smooth style, with salt 16 1 tbsp 94 16090 Peanuts, all types, dry-roasted, with salt 28.35 1 oz (approx 28) 166 16390 Peanuts, all types, dry-roasted, without salt 28.35 1 oz (approx 28) 166 16089 Peanuts, all types, oil-roasted, with salt 28.35 1 oz 170 09340 Pears, asian, raw 122 1 pear 51 09340 Pears, asian, raw 275 1 pear 116 09257 Pears, canned, heavy syrup pack, solids and liquids 266 1 cup 197 09257 Pears, canned, heavy syrup pack, solids and liquids 76 1 half 56 09254 Pears, canned, juice pack, solids and liquids 248 1 cup 124 09254 Pears, canned, juice pack, solids and liquids 76 1 half 38 09252 Pears, raw 166 1 pear 96 11301 Peas, edible-podded, cooked, boiled, drained, without salt 160 1 cup 67 11303 Peas, edible-podded, frozen, cooked, boiled, drained, without salt 160 1 cup 83 11308 Peas, green, canned, regular pack, drained solids 170 1 cup 117 11313 Peas, green, frozen, cooked, boiled, drained, without salt 160 1 cup 125 16086 Peas, split, mature seeds, cooked, boiled, without salt 196 1 cup 231 11670 Peppers, hot chili, green, raw 45 1 pepper 18 11819 Peppers, hot chili, red, raw 45 1 pepper 18 11632 Peppers, jalapeno, canned, solids and liquids 26 1/4 cup 7 11334 Peppers, sweet, green, cooked, boiled, drained, without salt 136 1 cup 38 11333 Peppers, sweet, green, raw 149 1 cup 30 11333 Peppers, sweet, green, raw 10 1 ring 2 11333 Peppers, sweet, green, raw 119 1 pepper 24
11823 Peppers, sweet, red, cooked, boiled, drained, without salt 136 1 cup 38 11821 Peppers, sweet, red, raw 119 1 pepper 31 11821 Peppers, sweet, red, raw 149 1 cup 39 11945 Pickle relish, sweet 15 1 tbsp 20 11937 Pickles, cucumber, dill 65 1 pickle 12 18330 Pie crust, cookie-type, prepared from recipe, graham cracker, baked 239 1 pie shell 1181 18335 Pie crust, standard-type, frozen, ready-to-bake, baked 126 1 pie shell 648 18336 Pie crust, standard-type, prepared from recipe, baked 180 1 pie shell 949 19312 Pie fillings, apple, canned 74 1/8 of 21-oz can 75 19314 Pie fillings, canned, cherry 74 1/8 of 21-oz can 85 18301 Pie, apple, commercially prepared, enriched flour 117 1 piece 277 18302 Pie, apple, prepared from recipe 155 1 piece 411 18305 Pie, blueberry, commercially prepared 117 1 piece 271 18306 Pie, blueberry, prepared from recipe 147 1 piece 360 18308 Pie, cherry, commercially prepared 117 1 piece 304 Page 18 of 26

18309 Pie, cherry, prepared from recipe 180 1 piece 486 18310 Pie, chocolate creme, commercially prepared 113 1 piece 344 18316 Pie, coconut custard, commercially prepared 104 1 piece 270 18444 Pie, fried pies, cherry 128 1 pie 404 18319 Pie, fried pies, fruit 128 1 pie 404 18320 Pie, lemon meringue, commercially prepared 113 1 piece 303 18321 Pie, lemon meringue, prepared from recipe 127 1 piece 362 18324 Pie, pecan, commercially prepared 113 1 piece 452 18325 Pie, pecan, prepared from recipe 122 1 piece 503 18326 Pie, pumpkin, commercially prepared 109 1 piece 229 18327 Pie, pumpkin, prepared from recipe 155 1 piece 316 11943 Pimento, canned 12 1 tbsp 3 14334 Pineapple and grapefruit juice drink, canned 250 8 fl oz 118 14341 Pineapple and orange juice drink, canned 250 8 fl oz 125 09273 Pineapple juice, canned, unsweetened, without added ascorbic acid 250 1 cup 140 09270 Pineapple, canned, heavy syrup pack, solids and liquids 49 1 slice 38 09270 Pineapple, canned, heavy syrup pack, solids and liquids 254 1 cup 198 09268 Pineapple, canned, juice pack, solids and liquids 47 1 slice 28 09268 Pineapple, canned, juice pack, solids and liquids 249 1 cup 149 09266 Pineapple, raw, all varieties 155 1 cup 74 21224 Pizza, cheese, regular crust, frozen 63 1 serving 169 21226 Pizza, meat and vegetable, regular crust, frozen 79 1 serving 218 09278 Plantains, cooked 154 1 cup 179 09277 Plantains, raw 179 1 medium 218 09284 Plums, canned, purple, heavy syrup pack, solids and liquids 258 1 cup 230 09284 Plums, canned, purple, heavy syrup pack, solids and liquids 46 1 plum 41 09282 Plums, canned, purple, juice pack, solids and liquids 46 1 plum 27 09282 Plums, canned, purple, juice pack, solids and liquids 252 1 cup 146 09292 Plums, dried (prunes), stewed, without added sugar 248 1 cup 265 09291 Plums, dried (prunes), uncooked 42 5 prunes 101 09279 Plums, raw 66 1 plum 30 07065 Pork and beef sausage, fresh, cooked 26 2 links 103 07064 Pork sausage, fresh, cooked 26 2 links 88 07064 Pork sausage, fresh, cooked 27 1 patty 92 10124 Pork, cured, bacon, cooked, broiled, pan-fried or roasted 19 3 medium slices 103 10131 Pork, cured, canadian-style bacon, grilled 46.5 2 slices 86 10185 Pork, cured, ham, extra lean and regular, canned, roasted 85 3 oz 142 10151 Pork, cured, ham, whole, separable lean and fat, roasted 85 3 oz 207 10153 Pork, cured, ham, whole, separable lean only, roasted 85 3 oz 133 10193 Pork, fresh, backribs, separable lean and fat, cooked, roasted 85 3 oz 315 10009 Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted 85 3 oz 232 10011 Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted 85 3 oz 179 10038 Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled 85 3 oz 204 10179 Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried 85 3 oz 235 10042 Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled 85 3 oz 172
10176 Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pan-fried 85 3 oz 197 Page 19 of 26

10047 Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted 85 3 oz 217 10051 Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted 85 3 oz 190 10205 Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised 85 3 oz 252 10075 Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised 85 3 oz 280 10078 Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised 85 3 oz 211 10089 Pork, fresh, spareribs, separable lean and fat, cooked, braised 85 3 oz 337 11672 Potato pancakes, home-prepared 76 1 pancake 207 11399 Potato puffs, frozen, prepared 79 10 puffs 175 11414 Potato salad, home-prepared 250 1 cup 358 11674 Potato, baked, flesh and skin, without salt 202 1 potato 188 11385 Potatoes, au gratin, dry mix, prepared with water, whole milk and butter 245 1 cup 228 11373 Potatoes, au gratin, home-prepared from recipe using butter 245 1 cup 323 11363 Potatoes, baked, flesh, without salt 156 1 potato 145 11364 Potatoes, baked, skin, without salt 58 1 skin 115 11365 Potatoes, boiled, cooked in skin, flesh, without salt 136 1 potato 118 11367 Potatoes, boiled, cooked without skin, flesh, without salt 156 1 cup 134 11367 Potatoes, boiled, cooked without skin, flesh, without salt 135 1 potato 116 11403 Potatoes, french fried, frozen, home-prepared, heated in oven, without salt 50 10 strips 100 11391 Potatoes, hashed brown, frozen, plain, prepared 29 1 patty 63 11370 Potatoes, hashed brown, home-prepared 156 1 cup 413 11379 Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added 210 1 cup 204 11657 Potatoes, mashed, home-prepared, whole milk added 210 1 cup 174 11371 Potatoes, mashed, home-prepared, whole milk and margarine added 210 1 cup 237 11387 Potatoes, scalloped, dry mix, prepared with water, whole milk and butter 245 1 cup 228 11372 Potatoes, scalloped, home-prepared with butter 245 1 cup 211 05306 Poultry food products, ground turkey, cooked 82 1 patty 193 09294 Prune juice, canned 256 1 cup 182 19123 Puddings, chocolate, dry mix, instant, prepared with 2% milk 147 1/2 cup 154 19190 Puddings, chocolate, dry mix, regular, prepared with 2% milk 142 1/2 cup 155 19183 Puddings, chocolate, ready-to-eat 113 4 oz 157 19193 Puddings, rice, ready-to-eat 113.4 4 oz 185 19218 Puddings, tapioca, ready-to-eat 113 4 oz 134 19212 Puddings, vanilla, dry mix, regular, prepared with 2% milk 140 1/2 cup 141 19201 Puddings, vanilla, ready-to-eat 113 4 oz 146 11424 Pumpkin, canned, without salt 245 1 cup 83 11423 Pumpkin, cooked, boiled, drained, without salt 245 1 cup 49 11429 Radishes, raw 4.5 1 radish 1 09298 Raisins, seedless 14 1 packet 42 09298 Raisins, seedless 145 1 cup 434 09306 Raspberries, frozen, red, sweetened 250 1 cup 258 09302 Raspberries, raw 123 1 cup 64 16103 Refried beans, canned (includes USDA commodity) 252 1 cup 237 09310 Rhubarb, frozen, cooked, with sugar 240 1 cup 278 14342 Rice beverage, RICE DREAM, canned 245 1 cup 120 Page 20 of 26
Content per Measure

20037 Rice, brown, long-grain, cooked 195 1 cup 216 20047 Rice, white, long-grain, parboiled, enriched, cooked 175 1 cup 200 20046 Rice, white, long-grain, parboiled, enriched, dry 185 1 cup 686 20049 Rice, white, long-grain, precooked or instant, enriched, prepared 165 1 cup 162 20045 Rice, white, long-grain, regular, cooked 158 1 cup 205 20044 Rice, white, long-grain, regular, raw, enriched 185 1 cup 675 18342 Rolls, dinner, plain, commercially prepared (includes brown-andserve) 28 1 roll 84 18350 Rolls, hamburger or hotdog, plain 43 1 roll 120 18353 Rolls, hard (includes kaiser) 57 1 roll 167 11436 Rutabagas, cooked, boiled, drained, without salt 170 1 cup 66 04539 Salad dressing, blue or roquefort cheese dressing, commercial, regular 15.3 1 tbsp 77 04120 Salad dressing, french dressing, commercial, regular 15.6 1 tbsp 71 04020 Salad dressing, french dressing, reduced fat 16.3 1 tbsp 38 04133 Salad dressing, french, home recipe 14 1 tbsp 88 04134 Salad dressing, home recipe, cooked 16 1 tbsp 25 04135 Salad dressing, home recipe, vinegar and oil 15.6 1 tbsp 70 04114 Salad dressing, italian dressing, commercial, regular 14.7 1 tbsp 43 04021 Salad dressing, italian dressing, reduced fat 15 1 tbsp 11 04025 Salad dressing, mayonnaise, soybean oil, with salt 13.8 1 tbsp 99 04015 Salad dressing, russian dressing 15.3 1 tbsp 76 04022 Salad dressing, russian dressing, low calorie 16.3 1 tbsp 23 04023 Salad dressing, thousand island dressing, reduced fat 15.3 1 tbsp 31 04017 Salad dressing, thousand island, commercial, regular 15.6 1 tbsp 58 07069 Salami, cooked, beef and pork 56.7 2 slices 142 07072 Salami, dry or hard, pork, beef 20 2 slices 77 02047 Salt, table 6 1 tsp 0 07073 Sandwich spread, pork, beef 15 1 tbsp 35 21097 Sandwiches and burgers, cheeseburger, large, single meat patty, with bacon and condiments 195 1 sandwich 608 21089 Sandwiches and burgers, cheeseburger, regular, single meat patty, plain 102 1 sandwich 319 21113 Sandwiches and burgers, hamburger, large, single meat patty, with condiments and vegetables 218 1 sandwich 512 06150 Sauce, barbecue sauce 15.75 1 tbsp 12 06930 Sauce, cheese, ready-to-serve 63 1/4 cup 110 06175 Sauce, hoisin, ready-to-serve 16 1 tbsp 35 06166 Sauce, homemade, white, medium 250 1 cup 368 06909 Sauce, NESTLE, ORTEGA Mild Nacho Cheese Sauce, ready-to-serve 63 1/4 cup 119 06931 Sauce, pasta, spaghetti/marinara, ready-to-serve 250 1 cup 185 06168 Sauce, ready-to-serve, pepper or hot 4.7 1 tsp 1 06164 Sauce, ready-to-serve, salsa 16 1 tbsp 4 06112 Sauce, teriyaki, ready-to-serve 18 1 tbsp 15 11439 Sauerkraut, canned, solids and liquids 236 1 cup 45 07083 Sausage, Vienna, canned, chicken, beef, pork 16 1 sausage 37 11445 Seaweed, kelp, raw 10 2 tbsp 4 11667 Seaweed, spirulina, dried 0.93 1 tbsp 3 12516 Seeds, pumpkin and squash seed kernels, roasted, with salt added 28.35 1 oz (142 seeds) 148 12166 Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) 15 1 tbsp 89 Page 21 of 26

12201 Seeds, sesame seed kernels, dried (decorticated) 8 1 tbsp 47 12537 Seeds, sunflower seed kernels, dry roasted, with salt added 28.35 1 oz 165 12537 Seeds, sunflower seed kernels, dry roasted, with salt added 32 1/4 cup 186 14346 Shake, fast food, chocolate 333 16 fl oz 423 14347 Shake, fast food, vanilla 333 16 fl oz 370 11677 Shallots, raw 10 1 tbsp 7 19097 Sherbet, orange 74 1/2 cup 107
04031 Shortening, household, soybean (hydrogenated)-cottonseed (hydrogenated) 12.8 1 tbsp 113 19002 Snacks, beef jerky, chopped and formed 19.8 1 large piece 81 19033 Snacks, CHEX mix 28.35 1 oz (about 2/3 cup) 120 19004 Snacks, corn-based, extruded, chips, barbecue-flavor 28.35 1 oz 148 19003 Snacks, corn-based, extruded, chips, plain 28.35 1 oz 153 19008 Snacks, corn-based, extruded, puffs or twists, cheese-flavor 28.35 1 oz 157 19013 Snacks, fruit leather, pieces 28.35 1 oz 100 19014 Snacks, fruit leather, rolls 21 1 large 78 19015 Snacks, granola bars, hard, plain 28.35 1 bar 134 19026 Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter 28.35 1 bar 144 19404 Snacks, granola bars, soft, uncoated, chocolate chip 28.35 1 bar 119 19022 Snacks, granola bars, soft, uncoated, raisin 28.35 1 bar 127 19441 Snacks, KELLOGG, KELLOGG'S NUTRI-GRAIN Cereal Bars, fruit 37 1 bar 136 19438 Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares 22 1 bar 91 19031 Snacks, oriental mix, rice-based 28.35 1 oz (about 1/4 cup) 143 19034 Snacks, popcorn, air-popped 8 1 cup 31 19036 Snacks, popcorn, cakes 10 1 cake 38 19038 Snacks, popcorn, caramel-coated, with peanuts 42 1 cup 168 19039 Snacks, popcorn, caramel-coated, without peanuts 35.2 1 cup 152 19040 Snacks, popcorn, cheese-flavor 11 1 cup 58 19035 Snacks, popcorn, oil-popped 11 1 cup 55 19041 Snacks, pork skins, plain 28.35 1 oz 155 19042 Snacks, potato chips, barbecue-flavor 28.35 1 oz 139 19045 Snacks, potato chips, made from dried potatoes, light 28.35 1 oz 142 19410 Snacks, potato chips, made from dried potatoes, plain 28.35 1 oz 158 19046 Snacks, potato chips, made from dried potatoes, sour-cream and onion-flavor 28.35 1 oz 155 19411 Snacks, potato chips, plain, salted 28.35 1 oz 152 19811 Snacks, potato chips, plain, unsalted 28.35 1 oz 152 19422 Snacks, potato chips, reduced fat 28.35 1 oz 134 19043 Snacks, potato chips, sour-cream-and-onion-flavor 28.35 1 oz 151 19047 Snacks, pretzels, hard, plain, salted 60 10 pretzels 229 19051 Snacks, rice cakes, brown rice, plain 9 1 cake 35 19057 Snacks, tortilla chips, nacho-flavor 28.35 1 oz 141 19424 Snacks, tortilla chips, nacho-flavor, reduced fat 28.35 1 oz 126 19056 Snacks, tortilla chips, plain 28.35 1 oz 142 19062 Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds 146 1 cup 707 19061 Snacks, trail mix, tropical 140 1 cup 570 06007 Soup, bean with ham, canned, chunky, ready-to-serve, commercial 243 1 cup 231 06404 Soup, bean with pork, canned, prepared with equal volume water, commercial 253 1 cup 172 Page 22 of 26

06075 Soup, beef broth or bouillon, powder, dry 6 1 packet 14 06432 Soup, beef broth, bouillon, consomme, prepared with equal volume water, commercial 241 1 cup 29 06409 Soup, beef noodle, canned, prepared with equal volume water, commercial 244 1 cup 83 06018 Soup, chicken noodle, canned, chunky, ready-to-serve 240 1 cup 175 06419 Soup, chicken noodle, canned, prepared with equal volume water, commercial 241 1 cup 75 06528 Soup, chicken noodle, dehydrated, prepared with water 252.3 1 cup 58 06024 Soup, chicken vegetable, canned, chunky, ready-to-serve 240 1 cup 166 06423 Soup, chicken with rice, canned, prepared with equal volume water, commercial 241 1 cup 60 06428 Soup, clam chowder, manhattan, canned, prepared with equal volume water 244 1 cup 78
06230 Soup, clam chowder, new england, canned, prepared with equal volume milk, commercial 248 1 cup 164 06416 Soup, cream of chicken, canned, prepared with equal volume water, commercial 244 1 cup 117 06216 Soup, cream of chicken, prepared with equal volume milk, commercial 248 1 cup 191 06243 Soup, cream of mushroom, canned, prepared with equal volume milk, commercial 248 1 cup 203 06443 Soup, cream of mushroom, canned, prepared with equal volume water, commercial 244 1 cup 129 06440 Soup, minestrone, canned, prepared with equal volume water, commercial 241 1 cup 82 06094 Soup, onion mix, dehydrated, dry form 39 1 packet 118 06494 Soup, onion, dehydrated, prepared with water 246 1 cup 27 06449 Soup, pea, green, canned, prepared with equal volume water, commercial 250 1 cup 165 06200 Soup, PROGRESSO HEALTHY CLASSICS CHICKEN NOODLE, canned, ready-to-serve 237 1 cup 76 06202 Soup, PROGRESSO HEALTHY CLASSICS CHICKEN RICE WITH VEGETABLES, canned, ready-to-serve 239 1 cup 88 06204 Soup, PROGRESSO HEALTHY CLASSICS LENTIL, canned, readytoserve 242 1 cup 126 06206 Soup, PROGRESSO HEALTHY CLASSICS MINESTRONE, canned, ready-to-serve 241 1 cup 123 06205 Soup, PROGRESSO HEALTHY CLASSICS NEW ENGLAND CLAM CHOWDER, canned, ready-to-serve 244 1 cup 117 06207 Soup, PROGRESSO HEALTHY CLASSICS VEGETABLE, canned, ready-to-serve 238 1 cup 81 06174 Soup, stock, fish, home-prepared 233 1 cup 40 06359 Soup, tomato, canned, prepared with equal volume milk, commercial 248 1 cup 161 06559 Soup, tomato, canned, prepared with equal volume water, commercial 244 1 cup 85 06471 Soup, vegetable beef, prepared with equal volume water, commercial 244 1 cup 78 06067 Soup, vegetable, canned, chunky, ready-to-serve, commercial 240 1 cup 122 06468 Soup, vegetarian vegetable, canned, prepared with equal volume water, commercial 241 1 cup 72 01058 Sour dressing, non-butterfat, cultured, filled cream-type 12 1 tbsp 21 16120 Soy milk, fluid 245 1 cup 127 16123 Soy sauce made from soy and wheat (shoyu) 16 1 tbsp 8 11451 Soybeans, green, cooked, boiled, drained, without salt 180 1 cup 254 16109 Soybeans, mature cooked, boiled, without salt 172 1 cup 298 22401 Spaghetti with meat sauce, frozen entree 283 1 package 255 20121 Spaghetti, cooked, enriched, without added salt 140 1 cup 197 20125 Spaghetti, whole-wheat, cooked 140 1 cup 174 Page 23 of 26

02007 Spices, celery seed 2 1 tsp 8 02009 Spices, chili powder 2.6 1 tsp 8 02010 Spices, cinnamon, ground 2.3 1 tsp 6 02015 Spices, curry powder 2 1 tsp 7 02020 Spices, garlic powder 2.8 1 tsp 9 02026 Spices, onion powder 2.1 1 tsp 7 02027 Spices, oregano, dried 1.5 1 tsp 5 02028 Spices, paprika 2.1 1 tsp 6 02029 Spices, parsley, dried 1.3 1 tbsp 4 02030 Spices, pepper, black 2.1 1 tsp 5 11658 Spinach souffle, home-prepared 136 1 cup 219
11461 Spinach, canned, drained solids 214 1 cup 49 11458 Spinach, cooked, boiled, drained, without salt 180 1 cup 41 11464 Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 190 1 cup 61 11457 Spinach, raw 30 1 cup 7 11457 Spinach, raw 10 1 leaf 2 11642 Squash, summer, all varieties, cooked, boiled, drained, without salt 180 1 cup 36 11641 Squash, summer, all varieties, raw 113 1 cup 18 11644 Squash, winter, all varieties, cooked, baked, without salt 205 1 cup 76 11488 Squash, winter, butternut, frozen, cooked, boiled, without salt 240 1 cup 94 09320 Strawberries, frozen, sweetened, sliced 255 1 cup 245 09316 Strawberries, raw 166 1 cup 53 09316 Strawberries, raw 18 1 strawberry 6 09316 Strawberries, raw 12 1 strawberry 4 19334 Sugars, brown 3.2 1 tsp 12 19335 Sugars, granulated 4.2 1 tsp 16 19336 Sugars, powdered 8 1 tbsp 31 11647 Sweet potato, canned, syrup pack, drained solids 196 1 cup 212 11512 Sweet potato, canned, vacuum pack 255 1 cup 232 11508 Sweet potato, cooked, baked in skin, without salt 146 1 potato 131 11510 Sweet potato, cooked, boiled, without skin 156 1 potato 119 11659 Sweet potato, cooked, candied, home-prepared 105 1 piece 151 18356 Sweet rolls, cinnamon, commercially prepared with raisins 60 1 roll 223 18358 Sweet rolls, cinnamon, refrigerated dough with frosting, baked 30 1 roll 109 19348 Syrups, chocolate, fudge-type 19 1 tbsp 67 19350 Syrups, corn, light 20 1 tbsp 59 19353 Syrups, maple 20 1 tbsp 52 19129 Syrups, table blends, pancake 20 1 tbsp 47 19128 Syrups, table blends, pancake, reduced-calorie 15 1 tbsp 25 18360 Taco shells, baked 13.3 1 medium 62 09223 Tangerine juice, canned, sweetened 249 1 cup 125 09220 Tangerines, (mandarin oranges), canned, light syrup pack 252 1 cup 154 09218 Tangerines, (mandarin oranges), raw 84 1 tangerine 45 20068 Tapioca, pearl, dry 152 1 cup 544 14355 Tea, brewed, prepared with tap water 178 6 fl oz 2 14545 Tea, herb, chamomile, brewed 178 6 fl oz 2 14381 Tea, herb, other than chamomile, brewed 178 6 fl oz 2 14376 Tea, instant, sweetened with sodium saccharin, lemon-flavored, prepared 237 8 fl oz 5 Page 24 of 26

14371 Tea, instant, sweetened with sugar, lemon-flavored, without added ascorbic acid, powder, prepared 259 8 fl oz 88 14367 Tea, instant, unsweetened, powder, prepared 237 8 fl oz 2 18361 Toaster pastries, brown-sugar-cinnamon 50 1 pastry 206 18362 Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) 52 1 pastry 204 18482 Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Frosted chocolate fudge 52 1 pastry 201 16126 Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 81 1/4 block 57 16127 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) 120 1 piece 73 11954 Tomatillos, raw 34 1 medium 11 11540 Tomato juice, canned, with salt added 243 1 cup 41 11546 Tomato products, canned, paste, without salt added 262 1 cup 215 11547 Tomato products, canned, puree, without salt added 250 1 cup 95 11549 Tomato products, canned, sauce 245 1 cup 78 11533 Tomatoes, red, ripe, canned, stewed 255 1 cup 66 11531 Tomatoes, red, ripe, canned, whole, regular pack 240 1 cup 41 11529 Tomatoes, red, ripe, raw, year round average 180 1 cup 32 11529 Tomatoes, red, ripe, raw, year round average 17 1 cherry tomato 3 11529 Tomatoes, red, ripe, raw, year round average 20 1 slice 4 11529 Tomatoes, red, ripe, raw, year round average 123 1 tomato 22 11955 Tomatoes, sun-dried 2 1 piece 5
11956 Tomatoes, sun-dried, packed in oil, drained 3 1 piece 6 18363 Tortillas, ready-to-bake or -fry, corn 26 1 tortilla 57 18364 Tortillas, ready-to-bake or -fry, flour 32 1 tortilla 100 21088 Tostada with guacamole 130.5 1 tostada 180 05286 Turkey and gravy, frozen 142 5-oz package 95 05292 Turkey patties, breaded, battered, fried 64 1 patty 181 05296 Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted 85.05 3 oz 132 05188 Turkey, all classes, dark meat, cooked, roasted 84 3 oz 157 05172 Turkey, all classes, giblets, cooked, simmered, some giblet fat 145 1 cup 289 05186 Turkey, all classes, light meat, cooked, roasted 84 3 oz 132 05168 Turkey, all classes, meat only, cooked, roasted 140 1 cup 238 05180 Turkey, all classes, neck, meat only, cooked, simmered 152 1 neck 274 11569 Turnip greens, cooked, boiled, drained, without salt 144 1 cup 29 11575 Turnip greens, frozen, cooked, boiled, drained, without salt 164 1 cup 48 11565 Turnips, cooked, boiled, drained, without salt 156 1 cup 34 02050 Vanilla extract 4.2 1 tsp 12 17095 Veal, leg (top round), separable lean and fat, cooked, braised 85 3 oz 179 17112 Veal, rib, separable lean and fat, cooked, roasted 85 3 oz 194 11578 Vegetable juice cocktail, canned 242 1 cup 46 04582 Vegetable oil, canola 14 1 tbsp 124 11581 Vegetables, mixed, canned, drained solids 163 1 cup 80 11584 Vegetables, mixed, frozen, cooked, boiled, drained, without salt 182 1 cup 118 02048 Vinegar, cider 15 1 tbsp 2 18403 Waffles, plain, frozen, ready-to-heat, toasted (includes buttermilk) 33 1 waffle 87 18367 Waffles, plain, prepared from recipe 75 1 waffle 218 14429 Water, municipal 237 8 fl oz 0 11590 Waterchestnuts, chinese, canned, solids and liquids 140 1 cup 70 Page 25 of 26

09326 Watermelon, raw 286 1 wedge 86 09326 Watermelon, raw 152 1 cup 46 20081 Wheat flour, white, all-purpose, enriched, bleached 125 1 cup 455 20082 Wheat flour, white, all-purpose, self-rising, enriched 125 1 cup 443 20083 Wheat flour, white, bread, enriched 137 1 cup 495 20084 Wheat flour, white, cake, enriched 137 1 cup 496 20080 Wheat flour, whole-grain 120 1 cup 407 20089 Wild rice, cooked 164 1 cup 166 22120 WORTHINGTON FOODS, MORNINGSTAR FARMS "Burger" Crumbles 110 1 cup 231 22121 WORTHINGTON FOODS, MORNINGSTAR FARMS BETTER'N BURGERS, frozen 85 1 patty 91 01121 Yogurt, fruit, low fat, 10 grams protein per 8 ounce 227 8-oz container 232 01117 Yogurt, plain, low fat, 12 grams protein per 8 ounce 227 8-oz container 143 01118 Yogurt, plain, skim milk, 13 grams protein per 8 ounce 227 8-oz container 127 01116 Yogurt, plain, whole milk, 8 grams protein per 8 ounce 227 8-oz container 138 Page 26 of 26

14006 Alcoholic beverage, beer, light 354 12 fl oz 103 14003 Alcoholic beverage, beer, regular 355 12 fl oz 138 14010 Alcoholic beverage, daiquiri, prepared-from-recipe 60 2 fl oz 112 14037 Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 80 proof 42 1.5 fl oz 97 14550 Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 86 proof 42 1.5 fl oz 105 14551 Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 90 proof 42 1.5 fl oz 110 14414 Alcoholic beverage, liqueur, coffee, 53 proof 52 1.5 fl oz 175 14017 Alcoholic beverage, pina colada, prepared-from-recipe 141 4.5 fl oz 245 14536 Alcoholic beverage, wine, dessert, dry 103 3.5 fl oz 157 14057 Alcoholic beverage, wine, dessert, sweet 103 3.5 fl oz 165 14096 Alcoholic beverage, wine, table, red 103 3.5 fl oz 74 14106 Alcoholic beverage, wine, table, white 103 3.5 fl oz 70 11001 Alfalfa seeds, sprouted, raw 33 1 cup 10
09016 Apple juice, canned or bottled, unsweetened, without added ascorbic acid 248 1 cup 117 09011 Apples, dried, sulfured, uncooked 32 5 rings 78 09003 Apples, raw, with skin 138 1 apple 72 09004 Apples, raw, without skin 110 1 cup 53 09020 Applesauce, canned, sweetened, without salt 255 1 cup 194 09019 Applesauce, canned, unsweetened, without added ascorbic acid 244 1 cup 105 09403 Apricot nectar, canned, with added ascorbic acid 251 1 cup 141 09027 Apricots, canned, heavy syrup pack, with skin, solids and liquids 258 1 cup 214 09024 Apricots, canned, juice pack, with skin, solids and liquids 244 1 cup 117 09032 Apricots, dried, sulfured, uncooked 35 10 halves 84 09021 Apricots, raw 35 1 apricot 17 11008 Artichokes, (globe or french), cooked, boiled, drained, without salt 168 1 cup 84 11008 Artichokes, (globe or french), cooked, boiled, drained, without salt 120 1 medium 60 11015 Asparagus, canned, drained solids 72 4 spears 14 11012 Asparagus, cooked, boiled, drained 60 4 spears 13 11019 Asparagus, frozen, cooked, boiled, drained, without salt 180 1 cup 32 11019 Asparagus, frozen, cooked, boiled, drained, without salt 60 4 spears 11 09038 Avocados, raw, California 28.35 1 oz 47 09039 Avocados, raw, Florida 28.35 1 oz 34 18005 Bagels, cinnamon-raisin 89 4" bagel 244 18005 Bagels, cinnamon-raisin 71 3-1/2" bagel 195 18003 Bagels, egg 89 4" bagel 247 18003 Bagels, egg 71 3-1/2" bagel 197 18001 Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) 71 3-1/2" bagel 195 18001 Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) 89 4" bagel 245 19077 Baking chocolate, unsweetened, liquid 28.35 1 oz 134 19078 Baking chocolate, unsweetened, squares 28.35 1 square 142 11028 Bamboo shoots, canned, drained solids 131 1 cup 25 09040 Bananas, raw 118 1 banana 105 09040 Bananas, raw 150 1 cup 134 20006 Barley, pearled, cooked 157 1 cup 193 20005 Barley, pearled, raw 200 1 cup 704 16006 Beans, baked, canned, plain or vegetarian 254 1 cup 239 Page 1 of 26

16008 Beans, baked, canned, with franks 259 1 cup 368 16010 Beans, baked, canned, with pork and sweet sauce 253 1 cup 281 16011 Beans, baked, canned, with pork and tomato sauce 253 1 cup 238 16015 Beans, black, mature seeds, cooked, boiled, without salt 172 1 cup 227 16025 Beans, great northern, mature seeds, cooked, boiled, without salt 177 1 cup 209 16034 Beans, kidney, red, mature seeds, canned 256 1 cup 218 16033 Beans, kidney, red, mature seeds, cooked, boiled, without salt 177 1 cup 225 16038 Beans, navy, mature seeds, cooked, boiled, without salt 182 1 cup 255 16043 Beans, pinto, mature seeds, cooked, boiled, without salt 171 1 cup 245 11056 Beans, snap, green, canned, regular pack, drained solids 135 1 cup 27 11053 Beans, snap, green, cooked, boiled, drained, without salt 125 1 cup 44 11061 Beans, snap, green, frozen, cooked, boiled, drained without salt 135 1 cup 38 11932 Beans, snap, yellow, canned, regular pack, drained solids 135 1 cup 27 11724 Beans, snap, yellow, cooked, boiled, drained, without salt 125 1 cup 44 11732 Beans, snap, yellow, frozen, cooked, boiled, drained, without salt 135 1 cup 38 16051 Beans, white, mature seeds, canned 262 1 cup 307 22905 Beef stew, canned entree 232 1 cup 218 13050 Beef, chuck, blade roast, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, braised 85 3 oz 293 13058 Beef, chuck, blade roast, separable lean only, trimmed to 1/4" fat, all grades, cooked, braised 85 3 oz 213 13348 Beef, cured, corned beef, canned 85.05 3 oz 213 13350 Beef, cured, dried 28.35 1 oz 43 23578 Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled 85 3 oz 236 23573 Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled 85 3 oz 230
23568 Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled 85 3 oz 213 13073 Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted 85 3 oz 304 13085 Beef, rib, whole (ribs 6-12), separable lean only, trimmed to 1/4" fat, all grades, cooked, roasted 85 3 oz 195 13869 Beef, round, bottom round, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised 85 3 oz 210 23605 Beef, round, bottom round, separable lean only,trimmed to 1/8" fat, all grades, cooked, braised 85 3 oz 184 13878 Beef, round, eye of round, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted 85 3 oz 177 23598 Beef, round, eye of round, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted 85 3 oz 144 13930 Beef, top sirloin, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled 85 3 oz 207 23610 Beef, top sirloin, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled 85 3 oz 151 13327 Beef, variety meats and by-products, liver, cooked, pan-fried 85 3 oz 149 11087 Beet greens, cooked, boiled, drained, without salt 144 1 cup 39 11084 Beets, canned, drained solids 170 1 cup 53 11084 Beets, canned, drained solids 24 1 beet 7 11081 Beets, cooked, boiled, drained 50 1 beet 22 11081 Beets, cooked, boiled, drained 170 1 cup 75 18016 Biscuits, plain or buttermilk, prepared from recipe 101 4" biscuit 358 18016 Biscuits, plain or buttermilk, prepared from recipe 60 2-1/2" biscuit 212 18015 Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked 27 2-1/2" biscuit 93 18013 Biscuits, plain or buttermilk, refrigerated dough, lower fat, baked 21 2-1/4" biscuit 63 09042 Blackberries, raw 144 1 cup 62 Page 2 of 26

09055 Blueberries, frozen, sweetened 230 1 cup 186 09050 Blueberries, raw 145 1 cup 83 07008 Bologna, beef and pork 56.7 2 slices 175 07014 Braunschweiger (a liver sausage), pork 56.7 2 slices 185 18079 Bread crumbs, dry, grated, plain 28.35 1 oz 112 18376 Bread crumbs, dry, grated, seasoned 120 1 cup 460 18082 Bread stuffing, bread, dry mix, prepared 100 1/2 cup 178 18019 Bread, banana, prepared from recipe, made with margarine 60 1 slice 196 18023 Bread, cornbread, dry mix, prepared 60 1 piece 188 18024 Bread, cornbread, prepared from recipe, made with low fat (2%) milk 65 1 piece 173 18025 Bread, cracked-wheat 25 1 slice 65 18027 Bread, egg 40 1/2" slice 115 18029 Bread, french or vienna (includes sourdough) 25 1/2" slice 69 35142 Bread, Indian, fry, made with lard (Navajo) 160 10-1/2" bread 528 35142 Bread, Indian, fry, made with lard (Navajo) 90 5" bread 297 18033 Bread, italian 20 1 slice 54 18035 Bread, mixed-grain (includes whole-grain, 7-grain) 26 1 slice 65 18036 Bread, mixed-grain, toasted (includes whole-grain, 7-grain) 24 1 slice 65 18039 Bread, oatmeal 27 1 slice 73 18040 Bread, oatmeal, toasted 25 1 slice 73 18041 Bread, pita, white, enriched 28 4" pita 77 18041 Bread, pita, white, enriched 60 6-1/2" pita 165 18044 Bread, pumpernickel 32 1 slice 80 18045 Bread, pumpernickel, toasted 29 1 slice 80 18047 Bread, raisin, enriched 26 1 slice 71 18048 Bread, raisin, toasted, enriched 24 1 slice 71 18053 Bread, reduced-calorie, rye 23 1 slice 47 18055 Bread, reduced-calorie, wheat 23 1 slice 46 18057 Bread, reduced-calorie, white 23 1 slice 48 18060 Bread, rye 32 1 slice 83
18061 Bread, rye, toasted 24 1 slice 68 18064 Bread, wheat (includes wheat berry) 25 1 slice 65 18065 Bread, wheat, toasted (includes wheat berry) 23 1 slice 65 18069 Bread, white, commercially prepared (includes soft bread crumbs) 25 1 slice 67 18069 Bread, white, commercially prepared (includes soft bread crumbs) 45 1 cup 120 18070 Bread, white, commercially prepared, toasted 22 1 slice 64 18075 Bread, whole-wheat, commercially prepared 28 1 slice 69 18076 Bread, whole-wheat, commercially prepared, toasted 25 1 slice 69 21005 Breakfast items, biscuit with egg and sausage 180 1 biscuit 581 21023 Breakfast items, french toast with butter 135 2 slices 356 11091 Broccoli, cooked, boiled, drained, without salt 156 1 cup 55 11091 Broccoli, cooked, boiled, drained, without salt 37 1 spear 13 11740 Broccoli, flower clusters, raw 11 1 floweret 3 11093 Broccoli, frozen, chopped, cooked, boiled, drained, without salt 184 1 cup 52 11090 Broccoli, raw 31 1 spear 11 11090 Broccoli, raw 88 1 cup 30 11099 Brussels sprouts, cooked, boiled, drained, without salt 156 1 cup 56 11101 Brussels sprouts, frozen, cooked, boiled, drained, without salt 155 1 cup 65 Page 3 of 26

20011 Buckwheat flour, whole-groat 120 1 cup 402 20010 Buckwheat groats, roasted, cooked 168 1 cup 155 20013 Bulgur, cooked 182 1 cup 151 20012 Bulgur, dry 140 1 cup 479 01001 Butter, salted 14.2 1 tbsp 102 01145 Butter, without salt 14.2 1 tbsp 102 11117 Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 170 1 cup 20 11120 Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt 119 1 cup 17 11110 Cabbage, cooked, boiled, drained, without salt 150 1 cup 33 11109 Cabbage, raw 70 1 cup 17 11112 Cabbage, red, raw 70 1 cup 22 11114 Cabbage, savoy, raw 70 1 cup 19 18086 Cake, angelfood, commercially prepared 28 1 piece 72 18088 Cake, angelfood, dry mix, prepared 50 1 piece 129 18090 Cake, boston cream pie, commercially prepared 92 1 piece 232 18096 Cake, chocolate, commercially prepared with chocolate frosting 64 1 piece 235 18101 Cake, chocolate, prepared from recipe without frosting 95 1 piece 340 18110 Cake, fruitcake, commercially prepared 43 1 piece 139 18116 Cake, gingerbread, prepared from recipe 74 1 piece 263 18119 Cake, pineapple upside-down, prepared from recipe 115 1 piece 367 18120 Cake, pound, commercially prepared, butter 28 1 piece 109 18451 Cake, pound, commercially prepared, fat-free 28 1 slice 79 18126 Cake, shortcake, biscuit-type, prepared from recipe 65 1 shortcake 225 18127 Cake, snack cakes, creme-filled, chocolate with frosting 50 1 cupcake 188 18128 Cake, snack cakes, creme-filled, sponge 42.5 1 cake 155 18452 Cake, snack cakes, cupcakes, chocolate, with frosting, low-fat 43 1 cupcake 131 18133 Cake, sponge, commercially prepared 30 1 shortcake 87 18134 Cake, sponge, prepared from recipe 63 1 piece 187 18102 Cake, white, prepared from recipe with coconut frosting 112 1 piece 399 18139 Cake, white, prepared from recipe without frosting 74 1 piece 264 18140 Cake, yellow, commercially prepared, with chocolate frosting 64 1 piece 243 18141 Cake, yellow, commercially prepared, with vanilla frosting 64 1 piece 239 19074 Candies, caramels 10.1 1 piece 39 19076 Candies, caramels, chocolate-flavor roll 7 1 piece 27 19071 Candies, carob 28.35 1 oz 153 19087 Candies, confectioner's coating, white 170 1 cup 916 19100 Candies, fudge, chocolate, prepared-from-recipe 17 1 piece 70 19101 Candies, fudge, chocolate, with nuts, prepared-from-recipe 19 1 piece 88 19104 Candies, fudge, vanilla with nuts 15 1 piece 65 19103 Candies, fudge, vanilla, prepared-from-recipe 16 1 piece 61 19106 Candies, gumdrops, starch jelly pieces 22 10 bears 87 19106 Candies, gumdrops, starch jelly pieces 74 10 worms 293 19106 Candies, gumdrops, starch jelly pieces 4.2 1 medium 17 19107 Candies, hard 3 1 small piece 12 19107 Candies, hard 6 1 piece 24 19108 Candies, jellybeans 28.35 10 large 106 19109 Candies, KIT KAT Wafer Bar 42 1 bar (1.5 oz) 218 19141 Candies, M&M MARS, "M&M's" Milk Chocolate Candies 7 10 pieces 34
Page 4 of 26

19140 Candies, M&M MARS, "M&M's" Peanut Chocolate Candies 20 10 pieces 103 19135 Candies, M&M MARS, MARS MILKY WAY Bar 61 1 bar (2.15 oz) 258 19135 Candies, M&M MARS, MARS MILKY WAY Bar 18 1 fun size bar 76 19155 Candies, M&M MARS, SNICKERS Bar 57 1 bar (2 oz) 266 19156 Candies, M&M MARS, STARBURST Fruit Chews 5 1 piece 20 19116 Candies, marshmallows 50 1 cup 159 19120 Candies, milk chocolate 44 1 bar (1.55 oz) 235 19126 Candies, milk chocolate coated peanuts 40 10 pieces 208 19127 Candies, milk chocolate coated raisins 10 10 pieces 39 19132 Candies, milk chocolate, with almonds 41 1 bar (1.45 oz) 216 19143 Candies, MR. GOODBAR Chocolate Bar 49 1 bar (1.75 oz) 264 19069 Candies, NESTLE, BUTTERFINGER Bar 7 1 fun size bar 33 19145 Candies, NESTLE, CRUNCH Bar and Dessert Topping 44 1 bar (1.55 oz) 230 19150 Candies, REESE'S Peanut Butter Cups 45 1 package (contains 2) 232 19080 Candies, semisweet chocolate 168 1 cup 805 19164 Candies, SPECIAL DARK Chocolate Bar 8.4 1 miniature 45 09060 Carambola, (starfruit), raw 108 1 cup 33 09060 Carambola, (starfruit), raw 91 1 fruit 28 14121 Carbonated beverage, club soda 355 12 fl oz 0 14400 Carbonated beverage, cola, contains caffeine 370 12 fl oz 155 14136 Carbonated beverage, ginger ale 366 12 fl oz 124 14142 Carbonated beverage, grape soda 372 12 fl oz 160 14145 Carbonated beverage, lemon-lime soda 368 12 fl oz 147 14416 Carbonated beverage, low calorie, cola or pepper-type, with aspartame, contains caffeine 355 12 fl oz 4 14143 Carbonated beverage, low calorie, other than cola or pepper, without caffeine 355 12 fl oz 0 14150 Carbonated beverage, orange 372 12 fl oz 179 14153 Carbonated beverage, pepper-type, contains caffeine 368 12 fl oz 151 14157 Carbonated beverage, root beer 370 12 fl oz 152 16055 Carob flour 8 1 tbsp 18 11655 Carrot juice, canned 236 1 cup 94 11960 Carrots, baby, raw 10 1 medium 4 11128 Carrots, canned, regular pack, drained solids 146 1 cup 37 11125 Carrots, cooked, boiled, drained, without salt 156 1 cup 55 11131 Carrots, frozen, cooked, boiled, drained, without salt 146 1 cup 54 11124 Carrots, raw 110 1 cup 45 11124 Carrots, raw 72 1 carrot 30 11935 Catsup 6 1 packet 6 11935 Catsup 15 1 tbsp 15 11136 Cauliflower, cooked, boiled, drained, without salt 124 1 cup 29 11136 Cauliflower, cooked, boiled, drained, without salt 54 3 flowerets 12 11138 Cauliflower, frozen, cooked, boiled, drained, without salt 180 1 cup 34 11135 Cauliflower, raw 13 1 floweret 3 11135 Cauliflower, raw 100 1 cup 25 11144 Celery, cooked, boiled, drained, without salt 37.5 1 stalk 7 11144 Celery, cooked, boiled, drained, without salt 150 1 cup 27 11143 Celery, raw 40 1 stalk 6 11143 Celery, raw 120 1 cup 17 Page 5 of 26

08263 Cereals ready-to-eat, GENERAL MILLS, APPLE CINNAMON CHEERIOS 30 3/4 cup 118 08262 Cereals ready-to-eat, GENERAL MILLS, BASIC 4 55 1 cup 202 08274 Cereals ready-to-eat, GENERAL MILLS, BERRY BERRY KIX 30 3/4 cup 118 08013 Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 30 1 cup 111 08272 Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST
CRUNCH 30 3/4 cup 127 08271 Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS 30 1 cup 117 08019 Cereals ready-to-eat, GENERAL MILLS, Corn CHEX 30 1 cup 112 08266 Cereals ready-to-eat, GENERAL MILLS, FROSTED WHEATIES 30 3/4 cup 112 08035 Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS 30 3/4 cup 112 08045 Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS 30 1 cup 112 08057 Cereals ready-to-eat, GENERAL MILLS, Honey Nut CHEX 30 3/4 cup 114 08243 Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CLUSTERS 55 1 cup 214 08048 Cereals ready-to-eat, GENERAL MILLS, KIX 30 1-1/3 cup 113 08050 Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS 30 1 cup 114 08261 Cereals ready-to-eat, GENERAL MILLS, RAISIN NUT BRAN 55 1 cup 209 08194 Cereals ready-to-eat, GENERAL MILLS, REESE'S PUFFS 30 3/4 cup 128 08064 Cereals ready-to-eat, GENERAL MILLS, Rice CHEX 31 1-1/4 cup 117 08246 Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes 30 1-1/3 cup 112 08247 Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 55 1 cup 171 08078 Cereals ready-to-eat, GENERAL MILLS, TRIX 30 1 cup 117 08082 Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX 30 1 cup 104 08089 Cereals ready-to-eat, GENERAL MILLS, WHEATIES 30 1 cup 107 08077 Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 30 3/4 cup 97 08001 Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 30 1/2 cup 78 08003 Cereals ready-to-eat, KELLOGG, KELLOGG'S APPLE JACKS 30 1 cup 117 08014 Cereals ready-to-eat, KELLOGG, KELLOGG'S COCOA KRISPIES 31 3/4 cup 118 08028 Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Wheat Bran Flakes 29 3/4 cup 92 08020 Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes 28 1 cup 101 08068 Cereals ready-to-eat, KELLOGG, KELLOGG'S CORN POPS 31 1 cup 118 08259 Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX 29 1 cup 109 08030 Cereals ready-to-eat, KELLOGG, KELLOGG'S FROOT LOOPS 30 1 cup 118 08069 Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED FLAKES 31 3/4 cup 114 08319 Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINIWHEATS, bite size 55 1 cup 189 08058 Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 30 1 cup 100 08060 Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN 61 1 cup 195 08065 Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES 33 1-1/4 cup 119 08288 Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Cereal 30 3/4 cup 122 08071 Cereals ready-to-eat, KELLOGG, KELLOGG'S SMACKS 27 3/4 cup 104 08067 Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K 31 1 cup 117 08031 Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS, original 51 1 cup 173 08010 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH 27 3/4 cup 108 08011 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES 26 3/4 cup 104 08012 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH 27 3/4 cup 112 08219 Cereals ready-to-eat, QUAKER, Honey Nut Heaven 49 1 cup 192 Page 6 of 26

08220 Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 50 1/2 cup 195 08218 Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Cereal with oats, honey, and raisins 51 1/2 cup 237 08210 Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 32 3/4 cup 120 08049 Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 32 3/4 cup 120 08156 Cereals ready-to-eat, rice, puffed, fortified 14 1 cup 56 08084 Cereals ready-to-eat, wheat germ, toasted, plain 7.119 1 tbsp 27 08157 Cereals ready-to-eat, wheat, puffed, fortified 12 1 cup 44 08147 Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free 46 2 biscuits 155 08091 Cereals, corn grits, white, regular and quick, enriched, cooked with
water, without salt 242 1 cup 143 08164 Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt 242 1 cup 143 08109 Cereals, CREAM OF WHEAT, mix'n eat, plain, prepared with water 142 1 packet 102 08105 Cereals, CREAM OF WHEAT, quick, cooked with water, without salt 239 1 cup 129 08103 Cereals, CREAM OF WHEAT, regular, cooked with water, without salt 251 1 cup 126 08117 Cereals, MALT-O-MEAL, plain and chocolate, cooked with water, without salt 240 1 cup 122 08123 Cereals, oats, instant, fortified, plain, prepared with water 177 1 packet 97 08121 Cereals, oats, regular and quick and instant, unenriched, cooked with water, without salt 234 1 cup 147 08093 Cereals, QUAKER, corn grits, instant, plain, prepared with water 137 1 packet 93 08131 Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, prepared with boiling water 155 1 packet 157 08125 Cereals, QUAKER,Instant Oatmeal, apples and cinnamon, prepared with boiling water 149 1 packet 130 08143 Cereals, WHEATENA, cooked with water 243 1 cup 136 01046 Cheese food, pasteurized process, american, without di sodium phosphate 28.35 1 oz 94 01164 Cheese sauce, prepared from recipe 243 1 cup 479 01048 Cheese spread, pasteurized process, american, without di sodium phosphate 28.35 1 oz 82 01004 Cheese, blue 28.35 1 oz 100 01007 Cheese, camembert 38 1 wedge 114 01009 Cheese, cheddar 28.35 1 oz 114 01012 Cheese, cottage, creamed, large or small curd 210 1 cup 216 01013 Cheese, cottage, creamed, with fruit 226 1 cup 219 01016 Cheese, cottage, lowfat, 1% milkfat 226 1 cup 163 01015 Cheese, cottage, lowfat, 2% milkfat 226 1 cup 203 01014 Cheese, cottage, nonfat, uncreamed, dry, large or small curd 145 1 cup 123 01017 Cheese, cream 14.5 1 tbsp 51 01186 Cheese, cream, fat free 15.6 1 tbsp 15 01019 Cheese, feta 28.35 1 oz 75 01168 Cheese, low fat, cheddar or colby 28.35 1 oz 49 01029 Cheese, mozzarella, part skim milk, low moisture 28.35 1 oz 86 01026 Cheese, mozzarella, whole milk 28.35 1 oz 85 01030 Cheese, muenster 28.35 1 oz 104 01031 Cheese, neufchatel 28.35 1 oz 74 01032 Cheese, parmesan, grated 5 1 tbsp 22 01042 Cheese, pasteurized process, american, with di sodium phosphate 28.35 1 oz 106 01044 Cheese, pasteurized process, swiss, with di sodium phosphate 28.35 1 oz 95 Page 7 of 26

01035 Cheese, provolone 28.35 1 oz 100 01037 Cheese, ricotta, part skim milk 246 1 cup 339 01036 Cheese, ricotta, whole milk 246 1 cup 428 01040 Cheese, swiss 28.35 1 oz 108 18147 Cheesecake commercially prepared 80 1 piece 257 09064 Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries, canned) 244 1 cup 88 09070 Cherries, sweet, raw 68 10 cherries 43 22906 Chicken pot pie, frozen entree 217 1 small pie 484 07017 Chicken roll, light meat 56.7 2 slices 87 05058 Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter 140 1/2 breast 364 05059 Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour 98 1/2 breast 218 05064 Chicken, broilers or fryers, breast, meat only, cooked, roasted 86 1/2 breast 142 05044 Chicken, broilers or fryers, dark meat, meat only, cooked, fried 84 3 oz 201
05067 Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, batter 72 1 drumstick 193 05068 Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, flour 49 1 drumstick 120 05073 Chicken, broilers or fryers, drumstick, meat only, cooked, roasted 44 1 drumstick 76 05022 Chicken, broilers or fryers, giblets, cooked, simmered 145 1 cup 229 05040 Chicken, broilers or fryers, light meat, meat only, cooked, fried 84 3 oz 161 05090 Chicken, broilers or fryers, neck, meat only, cooked, simmered 18 1 neck 32 05092 Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter 86 1 thigh 238 05098 Chicken, broilers or fryers, thigh, meat only, cooked, roasted 52 1 thigh 109 05101 Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter 49 1 wing 159 05277 Chicken, canned, meat only, with broth 142 5 oz 234 05028 Chicken, liver, all classes, cooked, simmered 19.6 1 liver 33 05126 Chicken, stewing, meat only, cooked, stewed 140 1 cup 332 16058 Chickpeas (garbanzo beans, bengal gram), mature seeds, canned 240 1 cup 286 16057 Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 164 1 cup 269 22904 Chili con carne with beans, canned entree 222 1 cup 269 11156 Chives, raw 3 1 tbsp 1 14181 Chocolate syrup 18.75 1 tbsp 52 14175 Chocolate-flavor beverage mix for milk, powder, without added nutrients 21.6 2-3 heaping tsp 75 14177 Chocolate-flavor beverage mix, powder, prepared with whole milk 266 1 cup 226 14196 Cocoa mix, no sugar added, powder 15 1/2 oz envelope 56 14192 Cocoa mix, powder 28.35 3 heaping tsp 113 14194 Cocoa mix, powder, prepared with water 206 1 serving 113 14390 Cocoa mix, with aspartame, powder, prepared from item 14196 192 1 serving 56 19165 Cocoa, dry powder, unsweetened 5.4 1 tbsp 12 14209 Coffee, brewed from grounds, prepared with tap water 178 6 fl oz 2 14210 Coffee, brewed, espresso, restaurant-prepared 60 2 fl oz 1 14215 Coffee, instant, regular, prepared with water 179 6 fl oz 4 18104 Coffeecake, cinnamon with crumb topping, commercially prepared, enriched 63 1 piece 263 11159 Coleslaw, home-prepared 120 1 cup 83 11162 Collards, cooked, boiled, drained, without salt 190 1 cup 49 11164 Collards, frozen, chopped, cooked, boiled, drained, without salt 170 1 cup 61 18151 Cookies, brownies, commercially prepared 56 1 brownie 227 Page 8 of 26

18197 Cookies, brownies, dry mix, special dietary, prepared 22 1 brownie 84 18155 Cookies, butter, commercially prepared, enriched 5 1 cookie 23 18159 Cookies, chocolate chip, commercially prepared, reg, higher fat, enriched 10 1 cookie 49 18158 Cookies, chocolate chip, commercially prepared, regular, lower fat 10 1 cookie 45 18165 Cookies, chocolate chip, prepared from recipe, made with margarine 16 1 cookie 78 18164 Cookies, chocolate chip, refrigerated dough, baked 26 1 cookie 128 18166 Cookies, chocolate sandwich, with creme filling, regular 10 1 cookie 47 18170 Cookies, fig bars 16 1 cookie 56 18173 Cookies, graham crackers, plain or honey (includes cinnamon) 14 2 squares 59 18173 Cookies, graham crackers, plain or honey (includes cinnamon) 84 1 cup 355 18177 Cookies, molasses 15 1 cookie, medium 65 18177 Cookies, molasses 32 1 cookie, large (3-1/2" to 4" 138 18456 Cookies, oatmeal, commercially prepared, fat-free 11 1 cookie 36 18178 Cookies, oatmeal, commercially prepared, regular 25 1 cookie 113 18179 Cookies, oatmeal, commercially prepared, soft-type 15 1 cookie 61 18184 Cookies, oatmeal, prepared from recipe, with raisins 15 1 cookie 65 18185 Cookies, peanut butter, commercially prepared, regular 15 1 cookie 72 18189 Cookies, peanut butter, prepared from recipe 20 1 cookie 95 18193 Cookies, shortbread, commercially prepared, pecan 14 1 cookie 76 18192 Cookies, shortbread, commercially prepared, plain 8 1 cookie 40 18204 Cookies, sugar, commercially prepared, regular (includes vanilla) 15 1 cookie 72 18208 Cookies, sugar, prepared from recipe, made with margarine 14 1 cookie 66
18206 Cookies, sugar, refrigerated dough, baked 15 1 cookie 73 18210 Cookies, vanilla sandwich with creme filling 10 1 cookie 48 18210 Cookies, vanilla sandwich with creme filling 15 1 cookie 72 18212 Cookies, vanilla wafers, lower fat 4 1 cookie 18 11901 Corn, sweet, white, cooked, boiled, drained, without salt 77 1 ear 83 11174 Corn, sweet, yellow, canned, cream style, regular pack 256 1 cup 184 11176 Corn, sweet, yellow, canned, vacuum pack, regular pack 210 1 cup 166 11168 Corn, sweet, yellow, cooked, boiled, drained, without salt 77 1 ear 83 11179 Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt 164 1 cup 133 11181 Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt 63 1 ear 59 20022 Cornmeal, degermed, enriched, yellow 138 1 cup 505 20025 Cornmeal, self-rising, degermed, enriched, yellow 138 1 cup 490 20020 Cornmeal, whole-grain, yellow 122 1 cup 442 20027 Cornstarch 8.064 1 tbsp 31 20029 Couscous, cooked 157 1 cup 176 20028 Couscous, dry 173 1 cup 650 11192 Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, without salt 165 1 cup 160 11196 Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt 170 1 cup 224 16064 Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain 240 1 cup 185 16063 Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt 172 1 cup 200 18214 Crackers, cheese, regular 10 10 crackers 50 18215 Crackers, cheese, sandwich-type with peanut butter filling 7 1 sandwich 35 Page 9 of 26

18217 Crackers, matzo, plain 28.35 1 matzo 112 18220 Crackers, melba toast, plain 20 4 pieces 78 18226 Crackers, rye, wafers, plain 11 1 wafer 37 18228 Crackers, saltines (includes oyster, soda, soup) 12 4 crackers 51 18229 Crackers, standard snack-type, regular 12 4 crackers 60 18230 Crackers, standard snack-type, sandwich, with cheese filling 7 1 sandwich 33 18232 Crackers, wheat, regular 8 4 crackers 38 18235 Crackers, whole-wheat 16 4 crackers 71 14242 Cranberry juice cocktail, bottled 253 8 fl oz 144 09081 Cranberry sauce, canned, sweetened 57 1 slice 86 01067 Cream substitute, liquid, with hydrogenated vegetable oil and soy protein 15 1 tbsp 20 01069 Cream substitute, powdered 2 1 tsp 11 01049 Cream, fluid, half and half 15 1 tbsp 20 01053 Cream, fluid, heavy whipping 15 1 tbsp 52 01050 Cream, fluid, light (coffee cream or table cream) 15 1 tbsp 29 01052 Cream, fluid, light whipping 15 1 tbsp 44 01056 Cream, sour, cultured 12 1 tbsp 26 01055 Cream, sour, reduced fat, cultured 15 1 tbsp 20 01054 Cream, whipped, cream topping, pressurized 3 1 tbsp 8 18239 Croissants, butter 57 1 croissant 231 18243 Croutons, seasoned 40 1 cup 186 15137 Crustaceans, crab, alaska king, cooked, moist heat 85 3 oz 82 15138 Crustaceans, crab, alaska king, imitation, made from surimi 85 3 oz 87 15141 Crustaceans, crab, blue, canned 135 1 cup 134 15140 Crustaceans, crab, blue, cooked, moist heat 85 3 oz 87 15142 Crustaceans, crab, blue, crab cakes 60 1 cake 93 15148 Crustaceans, lobster, northern, cooked, moist heat 85 3 oz 83 15152 Crustaceans, shrimp, mixed species, canned 85.05 3 oz 102 15150 Crustaceans, shrimp, mixed species, cooked, breaded and fried 45 6 large 109 15150 Crustaceans, shrimp, mixed species, cooked, breaded and fried 85 3 oz 206
11206 Cucumber, peeled, raw 119 1 cup 14 11206 Cucumber, peeled, raw 280 1 large 34 11205 Cucumber, with peel, raw 301 1 large 45 11205 Cucumber, with peel, raw 104 1 cup 16 11208 Dandelion greens, cooked, boiled, drained, without salt 105 1 cup 35 18245 Danish pastry, cheese 71 1 danish 266 18246 Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) 71 1 danish 263 09087 Dates, deglet noor 178 1 cup 502 09087 Dates, deglet noor 41.5 5 dates 117 01071 Dessert topping, powdered, 1.5 ounce prepared with 1/2 cup milk 4 1 tbsp 8 01072 Dessert topping, pressurized 4 1 tbsp 11 01073 Dessert topping, semi solid, frozen 4 1 tbsp 13 02045 Dill weed, fresh 1 5 sprigs 0 18248 Doughnuts, cake-type, plain (includes unsugared, old-fashioned) 14 1 hole 59 18248 Doughnuts, cake-type, plain (includes unsugared, old-fashioned) 47 1 medium 198 18255 Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) 13 1 hole 52 18255 Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) 60 1 medium 242 Page 10 of 26

05142 Duck, domesticated, meat only, cooked, roasted 221 1/2 duck 444 18257 Eclairs, custard-filled with chocolate glaze, prepared from recipe 100 1 eclair 262 01143 Egg substitute, liquid 62.75 1/4 cup 53 01124 Egg, white, raw, fresh 33.4 1 large 17 01128 Egg, whole, cooked, fried 46 1 large 92 01129 Egg, whole, cooked, hard-boiled 50 1 large 78 01131 Egg, whole, cooked, poached 50 1 large 74 01132 Egg, whole, cooked, scrambled 61 1 large 101 01123 Egg, whole, raw, fresh 44 1 medium 65 01123 Egg, whole, raw, fresh 50 1 large 74 01123 Egg, whole, raw, fresh 58 1 extra large 85 01125 Egg, yolk, raw, fresh 16.6 1 large 53 01057 Eggnog 254 1 cup 343 11210 Eggplant, cooked, boiled, drained, without salt 99 1 cup 35 11213 Endive, raw 50 1 cup 9 18258 English muffins, plain, enriched, with ca prop (includes sourdough) 57 1 muffin 134 18259 English muffins, plain, toasted, enriched, with calcium propionate (includes sourdough) 52 1 muffin 133 21047 Entrees, fish fillet, battered or breaded, and fried 91 1 fillet 211 21051 Entrees, pizza with pepperoni 71 1 slice 181 21061 Fast foods, burrito, with beans and cheese 93 1 burrito 189 21063 Fast foods, burrito, with beans and meat 115.5 1 burrito 254 21098 Fast foods, cheeseburger, large, single patty, with condiments and vegetables 219 1 sandwich 563 21094 Fast foods, cheeseburger, regular, double patty and bun, plain 160 1 sandwich 461 21092 Fast foods, cheeseburger, regular, double patty, plain 155 1 sandwich 457 21093 Fast foods, cheeseburger, regular, double patty, with condiments and vegetables 166 1 sandwich 417 21090 Fast foods, cheeseburger, regular, single patty, with condiments 113 1 sandwich 295 21102 Fast foods, chicken fillet sandwich, plain 182 1 sandwich 515 21229 Fast foods, chicken, breaded and fried, boneless pieces, plain 106 6 pieces 315 21042 Fast foods, chili con carne 253 1 cup 256 21070 Fast foods, chimichanga, with beef 174 1 chimichanga 425 21043 Fast foods, clams, breaded and fried 115 3/4 cup 451 21127 Fast foods, coleslaw 99 3/4 cup 147 21012 Fast foods, croissant, with egg, cheese, and bacon 129 1 croissant 413 21015 Fast foods, danish pastry, cheese 91 1 pastry 353 21017 Fast foods, danish pastry, fruit 94 1 pastry 335 21074 Fast foods, enchilada, with cheese 163 1 enchilada 319 21021 Fast foods, english muffin, with egg, cheese, and canadian bacon 137 1 muffin 289 21106 Fast foods, fish sandwich, with tartar sauce and cheese 183 1 sandwich 523 21024 Fast foods, french toast sticks 141 5 sticks 513 21077 Fast foods, frijoles with cheese 167 1 cup 225 21114 Fast foods, hamburger, large, double patty, with condiments and
vegetables 226 1 sandwich 540 21111 Fast foods, hamburger, regular, double patty, with condiments 215 1 sandwich 576 21108 Fast foods, hamburger, regular, single patty, with condiments 106 1 sandwich 272 21118 Fast foods, hotdog, plain 98 1 sandwich 242 21119 Fast foods, hotdog, with chili 114 1 sandwich 296 21120 Fast foods, hotdog, with corn flour coating (corndog) 175 1 corn dog 460 Page 11 of 26

21129 Fast foods, hush puppies 78 5 pieces 257 21028 Fast foods, ice milk, vanilla, soft-serve, with cone 103 1 cone 164 21078 Fast foods, nachos, with cheese 113 6-8 nachos 346 21130 Fast foods, onion rings, breaded and fried 83 8-9 rings 276 21025 Fast foods, pancakes with butter and syrup 232 2 pancakes 520 21138 Fast foods, potato, french fried in vegetable oil 169 1 large 578 21138 Fast foods, potato, french fried in vegetable oil 134 1 medium 458 21138 Fast foods, potato, french fried in vegetable oil 85 1 small 291 21139 Fast foods, potato, mashed 80 1/3 cup 66 21026 Fast foods, potatoes, hashed brown 72 1/2 cup 151 21121 Fast foods, roast beef sandwich, plain 139 1 sandwich 346 21053 Fast foods, salad, vegetable, tossed, without dressing, with cheese and egg 217 1-1/2 cups 102 21054 Fast foods, salad, vegetable, tossed, without dressing, with chicken 218 1-1/2 cups 105 21059 Fast foods, shrimp, breaded and fried 164 6-8 shrimp 454 21124 Fast foods, submarine sandwich, with cold cuts 228 1 sandwich, 6" roll 456 21125 Fast foods, submarine sandwich, with roast beef 216 1 sandwich, 6" roll 410 21126 Fast foods, submarine sandwich, with tuna salad 256 1 sandwich, 6" roll 584 21033 Fast foods, sundae, hot fudge 158 1 sundae 284 21082 Fast foods, taco 263 1 large 568 21082 Fast foods, taco 171 1 small 369 21083 Fast foods, taco salad 198 1-1/2 cups 279 21086 Fast foods, tostada, with beans, beef, and cheese 225 1 tostada 333 09094 Figs, dried, uncooked 38 2 figs 95 15011 Fish, catfish, channel, cooked, breaded and fried 85 3 oz 195 15017 Fish, cod, Atlantic, canned, solids and liquid 85 3 oz 89 15192 Fish, cod, Pacific, cooked, dry heat 85 3 oz 89 15027 Fish, fish portions and sticks, frozen, preheated 57 1 portion (4" x 2" x 1/2") 155 15027 Fish, fish portions and sticks, frozen, preheated 28 1 stick (4" x 1" x 1/2") 76 15029 Fish, flatfish (flounder and sole species), cooked, dry heat 127 1 fillet 149 15029 Fish, flatfish (flounder and sole species), cooked, dry heat 85 3 oz 99 15034 Fish, haddock, cooked, dry heat 85 3 oz 95 15034 Fish, haddock, cooked, dry heat 150 1 fillet 168 15037 Fish, halibut, Atlantic and Pacific, cooked, dry heat 159 1/2 fillet 223 15037 Fish, halibut, Atlantic and Pacific, cooked, dry heat 85 3 oz 119 15041 Fish, herring, Atlantic, pickled 85.05 3 oz 223 15058 Fish, ocean perch, Atlantic, cooked, dry heat 50 1 fillet 61 15058 Fish, ocean perch, Atlantic, cooked, dry heat 85 3 oz 103 15067 Fish, pollock, walleye, cooked, dry heat 60 1 fillet 68 15067 Fish, pollock, walleye, cooked, dry heat 85 3 oz 96 15071 Fish, rockfish, Pacific, mixed species, cooked, dry heat 149 1 fillet 180 15071 Fish, rockfish, Pacific, mixed species, cooked, dry heat 85 3 oz 103 15232 Fish, roughy, orange, cooked, dry heat 85 3 oz 76 15077 Fish, salmon, chinook, smoked 85.05 3 oz 100 15084 Fish, salmon, pink, canned, solids with bone and liquid 85 3 oz 118 15086 Fish, salmon, sockeye, cooked, dry heat 155 1/2 fillet 335 15086 Fish, salmon, sockeye, cooked, dry heat 85 3 oz 184 15088 Fish, sardine, Atlantic, canned in oil, drained solids with bone 85.05 3 oz 177 15111 Fish, swordfish, cooked, dry heat 85 3 oz 132 Page 12 of 26

15111 Fish, swordfish, cooked, dry heat 106 1 piece 164
15241 Fish, trout, rainbow, farmed, cooked, dry heat 85 3 oz 144 15128 Fish, tuna salad 205 1 cup 383 15119 Fish, tuna, light, canned in oil, drained solids 85.05 3 oz 168 15121 Fish, tuna, light, canned in water, drained solids 85 3 oz 99 15126 Fish, tuna, white, canned in water, drained solids 85 3 oz 109 15221 Fish, tuna, yellowfin, fresh, cooked, dry heat 85 3 oz 118 07022 Frankfurter, beef 45 1 frank 149 07023 Frankfurter, beef and pork 45 1 frank 137 07024 Frankfurter, chicken 45 1 frank 116 18268 French toast, frozen, ready-to-heat 59 1 slice 126 18269 French toast, prepared from recipe, made with low fat (2%) milk 65 1 slice 149 19226 Frostings, chocolate, creamy, ready-to-eat 38 1/12 package 151 19230 Frostings, vanilla, creamy, ready-to-eat 38 1/12 package 160 19263 Frozen juice novelties, fruit and juice bars 77 1 bar (2.5 fl oz) 63 19393 Frozen yogurts, chocolate, soft-serve 72 1/2 cup 115 19293 Frozen yogurts, vanilla, soft-serve 72 1/2 cup 117 19294 Fruit butters, apple 17 1 tbsp 29 09100 Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids 248 1 cup 181 09097 Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids 237 1 cup 109 14267 Fruit punch drink, with added nutrients, canned 248 8 fl oz 117 09189 Fruit, mixed, (peach and cherry-sweet and -sour and raspberry and grape and boysenberry), frozen, sweetened 250 1 cup 245 11215 Garlic, raw 3 1 clove 4 19173 Gelatin desserts, dry mix, prepared with water 135 1/2 cup 84 19176 Gelatin desserts, dry mix, reduced calorie, with aspartame, prepared with water 117 1/2 cup 23 14277 Grape drink, canned 250 8 fl oz 113 09135 Grape juice, canned or bottled, unsweetened, without added vitamin C 253 1 cup 154 09137 Grape juice, frozen concentrate, sweetened, diluted with 3 volume water, with added vitamin C 250 1 cup 128 09136 Grape juice, frozen concentrate, sweetened, undiluted, with added vitamin C 216 6-fl-oz can 387 09404 Grapefruit juice, pink, raw 247 1 cup 96 09124 Grapefruit juice, white, canned, sweetened 250 1 cup 115 09123 Grapefruit juice, white, canned, unsweetened 247 1 cup 94 09126 Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water 247 1 cup 101 09125 Grapefruit juice, white, frozen concentrate, unsweetened, undiluted 207 6-fl-oz can 302 09128 Grapefruit juice, white, raw 247 1 cup 96 09112 Grapefruit, raw, pink and red, all areas 123 1/2 grapefruit 52 09116 Grapefruit, raw, white, all areas 118 1/2 grapefruit 39 09121 Grapefruit, sections, canned, light syrup pack, solids and liquids 254 1 cup 152 09132 Grapes, red or green (european type varieties, such as, Thompson seedless), raw 160 1 cup 110 09132 Grapes, red or green (european type varieties, such as, Thompson seedless), raw 50 10 grapes 35 06116 Gravy, beef, canned 58.25 1/4 cup 31 06119 Gravy, chicken, canned 59.5 1/4 cup 47 06121 Gravy, mushroom, canned 59.6 1/4 cup 30 Page 13 of 26

06800 Gravy, NESTLE, CHEF-MATE Country Sausage Gravy, ready-toserve 62 1/4 cup 96 06125 Gravy, turkey, canned 59.6 1/4 cup 30 07027 Ham, chopped, not canned 21 2 slices 38 07028 Ham, sliced, extra lean 56.7 2 slices 62 07029 Ham, sliced, regular (approximately 11% fat) 56.7 2 slices 92
22402 HEALTHY CHOICE Beef Macaroni, frozen entree 240 1 package 211 11961 Hearts of palm, canned 33 1 piece 9 19296 Honey 21 1 tbsp 64 02055 Horseradish, prepared 5 1 tsp 2 16158 Hummus, commercial 14 1 tbsp 23 19270 Ice creams, chocolate 66 1/2 cup 143 19090 Ice creams, french vanilla, soft-serve 86 1/2 cup 191 19095 Ice creams, vanilla 66 1/2 cup 133 19088 Ice creams, vanilla, light 66 1/2 cup 109 19089 Ice creams, vanilla, rich 74 1/2 cup 184 19281 Ice novelties, italian, restaurant-prepared 116 1/2 cup 61 19283 Ice novelties, pop 59 1 bar (2 fl oz) 42 19297 Jams and preserves 20 1 tbsp 56 19300 Jellies 19 1 tbsp 51 11226 Jerusalem-artichokes, raw 150 1 cup 114 11234 Kale, cooked, boiled, drained, without salt 130 1 cup 36 11236 Kale, frozen, cooked, boiled, drained, without salt 130 1 cup 39 18505 KELLOGG'S Eggo Lowfat Homestyle Waffles 35 1 waffle 83 09148 Kiwi fruit, (chinese gooseberries), fresh, raw 76 1 medium 46 11242 Kohlrabi, cooked, boiled, drained, without salt 165 1 cup 48 17012 Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted 85 3 oz 219 17014 Lamb, domestic, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted 85 3 oz 162 17024 Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled 85 3 oz 269 17027 Lamb, domestic, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled 85 3 oz 184 17031 Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted 85 3 oz 305 17034 Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted 85 3 oz 197 17044 Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised 85 3 oz 294 17048 Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised 85 3 oz 237 04002 Lard 12.8 1 tbsp 115 18369 Leavening agents, baking powder, double-acting, sodium aluminum sulfate 4.6 1 tsp 2 18370 Leavening agents, baking powder, double-acting, straight phosphate 4.6 1 tsp 2 18371 Leavening agents, baking powder, low-sodium 5 1 tsp 5 18372 Leavening agents, baking soda 4.6 1 tsp 0 18373 Leavening agents, cream of tartar 3 1 tsp 8 18375 Leavening agents, yeast, baker's, active dry 4 1 tsp 12 18375 Leavening agents, yeast, baker's, active dry 7 1 pkg 21 18374 Leavening agents, yeast, baker's, compressed 17 1 cake 18 Page 14 of 26

11247 Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt 104 1 cup 32 09153 Lemon juice, canned or bottled 15.2 1 tbsp 3 09153 Lemon juice, canned or bottled 244 1 cup 51 09152 Lemon juice, raw 47 juice of 1 lemon 12 14293 Lemonade, frozen concentrate, white, prepared with water 248 8 fl oz 131 14290 Lemonade, low calorie, with aspartame, powder, prepared with water 237 8 fl oz 5 14297 Lemonade-flavor drink, powder, prepared with water 266 8 fl oz 112 09150 Lemons, raw, without peel 58 1 lemon 17 16070 Lentils, mature seeds, cooked, boiled, without salt 198 1 cup 230
11250 Lettuce, butterhead (includes boston and bibb types), raw 7.5 1 medium leaf 1 11250 Lettuce, butterhead (includes boston and bibb types), raw 163 1 head 21 11251 Lettuce, cos or romaine, raw 10 1 leaf 2 11251 Lettuce, cos or romaine, raw 56 1 cup 10 11253 Lettuce, green leaf, raw 10 1 leaf 2 11253 Lettuce, green leaf, raw 56 1 cup 8 11252 Lettuce, iceberg (includes crisphead types), raw 8 1 medium 1 11252 Lettuce, iceberg (includes crisphead types), raw 539 1 head 75 11252 Lettuce, iceberg (includes crisphead types), raw 55 1 cup 8 11040 Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt 180 1 cup 189 11038 Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt 170 1 cup 175 16073 Lima beans, large, mature seeds, canned 241 1 cup 190 16072 Lima beans, large, mature seeds, cooked, boiled, without salt 188 1 cup 216 09161 Lime juice, canned or bottled, unsweetened 15.4 1 tbsp 3 09161 Lime juice, canned or bottled, unsweetened 246 1 cup 52 09160 Lime juice, raw 38 juice of 1 lime 10 22247 Macaroni and Cheese, canned entree 252 1 cup 207 20100 Macaroni, cooked, enriched 140 1 cup 197 14315 Malted drink mix, chocolate, with added nutrients, powder 21 3 heaping tsp 75 14316 Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milk 265 1 cup 223 14309 Malted drink mix, natural, with added nutrients, powder 21 4-5 heaping tsp 80 14310 Malted drink mix, natural, with added nutrients, powder, prepared with whole milk 265 1 cup 228 09176 Mangos, raw 165 1 cup 107 09176 Mangos, raw 207 1 mango 135 04611 Margarine, regular, tub, composite, 80% fat, with salt 14.2 1 tbsp 102 04132 Margarine, regular, unspecified oils, with salt added 14.1 1 tbsp 101 04612 Margarine, vegetable oil spread, 60% fat, stick 14.3 1 tbsp 74 04612 Margarine, vegetable oil spread, 60% fat, stick 4.8 1 tsp 25 04613 Margarine, vegetable oil spread, 60% fat, tub/bottle 4.8 1 tsp 25 04585 Margarine-butter blend, 60% corn oil margarine and 40% butter 14.2 1 tbsp 102 04128 Margarine-like spread, (approximately 40% fat), unspecified oils 4.8 1 tsp 17 09181 Melons, cantaloupe, raw 69 1/8 melon 23 09181 Melons, cantaloupe, raw 160 1 cup 54 09184 Melons, honeydew, raw 170 1 cup 61 09184 Melons, honeydew, raw 160 1/8 melon 58 01110 Milk shakes, thick chocolate 300 10.6 fl oz 357 Page 15 of 26

01111 Milk shakes, thick vanilla 313 11 fl oz 351 01094 Milk, buttermilk, dried 6.5 1 tbsp 25 01088 Milk, buttermilk, fluid, cultured, lowfat 245 1 cup 98 01095 Milk, canned, condensed, sweetened 306 1 cup 982 01097 Milk, canned, evaporated, nonfat 256 1 cup 200 01096 Milk, canned, evaporated, without added vitamin A 252 1 cup 338 01102 Milk, chocolate, fluid, commercial, 250 1 cup 208 01104 Milk, chocolate, fluid, commercial, lowfat 250 1 cup 158 01103 Milk, chocolate, fluid, commercial, reduced fat 250 1 cup 180 01092 Milk, dry, nonfat, instant, with added vitamin A 23 1/3 cup 82 01082 Milk, lowfat, fluid, 1% milkfat, with added vitamin A 244 1 cup 102 01085 Milk, nonfat, fluid, with added vitamin A (fat free or skim) 245 1 cup 83 01079 Milk, reduced fat, fluid, 2% milkfat, with added vitamin A 244 1 cup 122 01077 Milk, whole, 3.25% milkfat 244 1 cup 146 16112 Miso 68.75 1 cup 137 19305 Molasses, blackstrap 20 1 tbsp 47 15160 Mollusks, clam, mixed species, canned, drained solids 85 3 oz 126 15157 Mollusks, clam, mixed species, raw 85 3 oz 63 15168 Mollusks, oyster, eastern, cooked, breaded and fried 85 3 oz 167 15167 Mollusks, oyster, eastern, wild, raw 84 6 medium 57 15173 Mollusks, scallop, mixed species, cooked, breaded and fried 93 6 large 200 18274 Muffins, blueberry, commercially prepared 57 1 muffin 158
18278 Muffins, blueberry, prepared from recipe, made with low fat (2%) milk 57 1 muffin 162 18279 Muffins, corn, commercially prepared 57 1 muffin 174 18280 Muffins, corn, dry mix, prepared 50 1 muffin 161 18283 Muffins, oat bran 57 1 muffin 154 18388 Muffins, wheat bran, toaster-type with raisins, toasted 34 1 muffin 106 11044 Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt 124 1 cup 26 11043 Mung beans, mature seeds, sprouted, raw 104 1 cup 31 11264 Mushrooms, canned, drained solids 156 1 cup 39 11261 Mushrooms, cooked, boiled, drained, without salt 156 1 cup 44 11260 Mushrooms, raw 70 1 cup 15 11269 Mushrooms, shiitake, cooked, without salt 145 1 cup 80 11268 Mushrooms, shiitake, dried 3.6 1 mushroom 11 11271 Mustard greens, cooked, boiled, drained, without salt 140 1 cup 21 02046 Mustard, prepared, yellow 5 1 tsp or 1 packet 3 18651 NABISCO, NABISCO SNACKWELL'S Fat Free Devil's Food Cookie Cakes 16 1 cookie 49 09191 Nectarines, raw 136 1 nectarine 60 20113 Noodles, chinese, chow mein 45 1 cup 237 20110 Noodles, egg, cooked, enriched 160 1 cup 213 20112 Noodles, egg, spinach, cooked, enriched 160 1 cup 211 12061 Nuts, almonds 28.35 1 oz (24 nuts) 164 12078 Nuts, brazilnuts, dried, unblanched 28.35 1 oz (6-8 nuts) 186 12585 Nuts, cashew nuts, dry roasted, with salt added 28.35 1 oz 163 12586 Nuts, cashew nuts, oil roasted, with salt added 28.35 1 oz (18 nuts) 165 12167 Nuts, chestnuts, european, roasted 143 1 cup 350 12179 Nuts, coconut meat, dried (desiccated), sweetened, shredded 93 1 cup 466 Page 16 of 26

12104 Nuts, coconut meat, raw 45 1 piece 159 12120 Nuts, hazelnuts or filberts 28.35 1 oz 178 12632 Nuts, macadamia nuts, dry roasted, with salt added 28.35 1 oz (10-12 nuts) 203 12635 Nuts, mixed nuts, dry roasted, with peanuts, with salt added 28.35 1 oz 168 12637 Nuts, mixed nuts, oil roasted, with peanuts, with salt added 28.35 1 oz 175 12142 Nuts, pecans 28.35 1 oz (20 halves) 196 12147 Nuts, pine nuts, dried 8.6 1 tbsp 58 12147 Nuts, pine nuts, dried 28.35 1 oz 191 12652 Nuts, pistachio nuts, dry roasted, with salt added 28.35 1 oz (47 nuts) 161 12155 Nuts, walnuts, english 28.35 1 oz (14 halves) 185 20034 Oat bran, cooked 219 1 cup 88 20033 Oat bran, raw 94 1 cup 231 04053 Oil, olive, salad or cooking 13.5 1 tbsp 119 04042 Oil, peanut, salad or cooking 13.5 1 tbsp 119 04058 Oil, sesame, salad or cooking 13.6 1 tbsp 120 04034 Oil, soybean, salad or cooking, (hydrogenated) 13.6 1 tbsp 120 04543 Oil, soybean, salad or cooking, (hydrogenated) and cottonseed 13.6 1 tbsp 120 04511 Oil, vegetable safflower, salad or cooking, oleic, over 70% (primary safflower oil of commerce) 13.6 1 tbsp 120 04518 Oil, vegetable, corn, industrial and retail, all purpose salad or cooking 13.6 1 tbsp 120 04506 Oil, vegetable, sunflower, linoleic, (approx. 65%) 13.6 1 tbsp 120 11279 Okra, cooked, boiled, drained, without salt 160 1 cup 35 11281 Okra, frozen, cooked, boiled, drained, without salt 184 1 cup 52 09193 Olives, ripe, canned (small-extra large) 22 5 large 25 11296 Onion rings, breaded, par fried, frozen, prepared, heated in oven 60 10 rings 244 11283 Onions, cooked, boiled, drained, without salt 210 1 cup 92 11283 Onions, cooked, boiled, drained, without salt 94 1 medium 41 11284 Onions, dehydrated flakes 5 1 tbsp 17 11282 Onions, raw 110 1 whole 46 11282 Onions, raw 14 1 slice 6 11282 Onions, raw 160 1 cup 67 11291 Onions, spring or scallions (includes tops and bulb), raw 100 1 cup 32 11291 Onions, spring or scallions (includes tops and bulb), raw 15 1 whole 5 09207 Orange juice, canned, unsweetened 249 1 cup 105 09209 Orange juice, chilled, includes from concentrate 249 1 cup 110 09215 Orange juice, frozen concentrate, unsweetened, diluted with 3 volume
water 249 1 cup 112 09214 Orange juice, frozen concentrate, unsweetened, undiluted 213 6-fl-oz can 339 09206 Orange juice, raw 86 juice from 1 orange 39 09206 Orange juice, raw 248 1 cup 112 09200 Oranges, raw, all commercial varieties 180 1 cup 85 09200 Oranges, raw, all commercial varieties 131 1 orange 62 18288 Pancakes plain, frozen, ready-to-heat (includes buttermilk) 36 1 pancake 82 18290 Pancakes, plain, dry mix, complete, prepared 38 1 pancake 74 18292 Pancakes, plain, dry mix, incomplete, prepared 38 1 pancake 83 09226 Papayas, raw 140 1 cup 55 09226 Papayas, raw 304 1 papaya 119 11297 Parsley, raw 10 10 sprigs 4 11299 Parsnips, cooked, boiled, drained, without salt 156 1 cup 111 Page 17 of 26

22907 Pasta with meatballs in tomato sauce, canned entree 252 1 cup 260 09241 Peaches, canned, heavy syrup pack, solids and liquids 262 1 cup 194 09241 Peaches, canned, heavy syrup pack, solids and liquids 98 1 half 73 09238 Peaches, canned, juice pack, solids and liquids 98 1 half 43 09238 Peaches, canned, juice pack, solids and liquids 248 1 cup 109 09246 Peaches, dried, sulfured, uncooked 39 3 halves 93 09250 Peaches, frozen, sliced, sweetened 250 1 cup 235 09236 Peaches, raw 170 1 cup 66 09236 Peaches, raw 98 1 peach 38 16097 Peanut butter, chunk style, with salt 16 1 tbsp 94 16098 Peanut butter, smooth style, with salt 16 1 tbsp 94 16090 Peanuts, all types, dry-roasted, with salt 28.35 1 oz (approx 28) 166 16390 Peanuts, all types, dry-roasted, without salt 28.35 1 oz (approx 28) 166 16089 Peanuts, all types, oil-roasted, with salt 28.35 1 oz 170 09340 Pears, asian, raw 122 1 pear 51 09340 Pears, asian, raw 275 1 pear 116 09257 Pears, canned, heavy syrup pack, solids and liquids 266 1 cup 197 09257 Pears, canned, heavy syrup pack, solids and liquids 76 1 half 56 09254 Pears, canned, juice pack, solids and liquids 248 1 cup 124 09254 Pears, canned, juice pack, solids and liquids 76 1 half 38 09252 Pears, raw 166 1 pear 96 11301 Peas, edible-podded, cooked, boiled, drained, without salt 160 1 cup 67 11303 Peas, edible-podded, frozen, cooked, boiled, drained, without salt 160 1 cup 83 11308 Peas, green, canned, regular pack, drained solids 170 1 cup 117 11313 Peas, green, frozen, cooked, boiled, drained, without salt 160 1 cup 125 16086 Peas, split, mature seeds, cooked, boiled, without salt 196 1 cup 231 11670 Peppers, hot chili, green, raw 45 1 pepper 18 11819 Peppers, hot chili, red, raw 45 1 pepper 18 11632 Peppers, jalapeno, canned, solids and liquids 26 1/4 cup 7 11334 Peppers, sweet, green, cooked, boiled, drained, without salt 136 1 cup 38 11333 Peppers, sweet, green, raw 149 1 cup 30 11333 Peppers, sweet, green, raw 10 1 ring 2 11333 Peppers, sweet, green, raw 119 1 pepper 24 11823 Peppers, sweet, red, cooked, boiled, drained, without salt 136 1 cup 38 11821 Peppers, sweet, red, raw 119 1 pepper 31 11821 Peppers, sweet, red, raw 149 1 cup 39 11945 Pickle relish, sweet 15 1 tbsp 20 11937 Pickles, cucumber, dill 65 1 pickle 12 18330 Pie crust, cookie-type, prepared from recipe, graham cracker, baked 239 1 pie shell 1181 18335 Pie crust, standard-type, frozen, ready-to-bake, baked 126 1 pie shell 648 18336 Pie crust, standard-type, prepared from recipe, baked 180 1 pie shell 949 19312 Pie fillings, apple, canned 74 1/8 of 21-oz can 75 19314 Pie fillings, canned, cherry 74 1/8 of 21-oz can 85 18301 Pie, apple, commercially prepared, enriched flour 117 1 piece 277 18302 Pie, apple, prepared from recipe 155 1 piece 411 18305 Pie, blueberry, commercially prepared 117 1 piece 271 18306 Pie, blueberry, prepared from recipe 147 1 piece 360 18308 Pie, cherry, commercially prepared 117 1 piece 304 Page 18 of 26
NDB_No Description Weight (g) Common Measure Content per
Measure

18309 Pie, cherry, prepared from recipe 180 1 piece 486 18310 Pie, chocolate creme, commercially prepared 113 1 piece 344 18316 Pie, coconut custard, commercially prepared 104 1 piece 270 18444 Pie, fried pies, cherry 128 1 pie 404 18319 Pie, fried pies, fruit 128 1 pie 404 18320 Pie, lemon meringue, commercially prepared 113 1 piece 303 18321 Pie, lemon meringue, prepared from recipe 127 1 piece 362 18324 Pie, pecan, commercially prepared 113 1 piece 452 18325 Pie, pecan, prepared from recipe 122 1 piece 503 18326 Pie, pumpkin, commercially prepared 109 1 piece 229 18327 Pie, pumpkin, prepared from recipe 155 1 piece 316 11943 Pimento, canned 12 1 tbsp 3 14334 Pineapple and grapefruit juice drink, canned 250 8 fl oz 118 14341 Pineapple and orange juice drink, canned 250 8 fl oz 125 09273 Pineapple juice, canned, unsweetened, without added ascorbic acid 250 1 cup 140 09270 Pineapple, canned, heavy syrup pack, solids and liquids 49 1 slice 38 09270 Pineapple, canned, heavy syrup pack, solids and liquids 254 1 cup 198 09268 Pineapple, canned, juice pack, solids and liquids 47 1 slice 28 09268 Pineapple, canned, juice pack, solids and liquids 249 1 cup 149 09266 Pineapple, raw, all varieties 155 1 cup 74 21224 Pizza, cheese, regular crust, frozen 63 1 serving 169 21226 Pizza, meat and vegetable, regular crust, frozen 79 1 serving 218 09278 Plantains, cooked 154 1 cup 179 09277 Plantains, raw 179 1 medium 218 09284 Plums, canned, purple, heavy syrup pack, solids and liquids 258 1 cup 230 09284 Plums, canned, purple, heavy syrup pack, solids and liquids 46 1 plum 41 09282 Plums, canned, purple, juice pack, solids and liquids 46 1 plum 27 09282 Plums, canned, purple, juice pack, solids and liquids 252 1 cup 146 09292 Plums, dried (prunes), stewed, without added sugar 248 1 cup 265 09291 Plums, dried (prunes), uncooked 42 5 prunes 101 09279 Plums, raw 66 1 plum 30 07065 Pork and beef sausage, fresh, cooked 26 2 links 103 07064 Pork sausage, fresh, cooked 26 2 links 88 07064 Pork sausage, fresh, cooked 27 1 patty 92 10124 Pork, cured, bacon, cooked, broiled, pan-fried or roasted 19 3 medium slices 103 10131 Pork, cured, canadian-style bacon, grilled 46.5 2 slices 86 10185 Pork, cured, ham, extra lean and regular, canned, roasted 85 3 oz 142 10151 Pork, cured, ham, whole, separable lean and fat, roasted 85 3 oz 207 10153 Pork, cured, ham, whole, separable lean only, roasted 85 3 oz 133 10193 Pork, fresh, backribs, separable lean and fat, cooked, roasted 85 3 oz 315 10009 Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted 85 3 oz 232 10011 Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted 85 3 oz 179 10038 Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled 85 3 oz 204 10179 Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried 85 3 oz 235 10042 Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled 85 3 oz 172 10176 Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pan-fried 85 3 oz 197 Page 19 of 26

10047 Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted 85 3 oz 217 10051 Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted 85 3 oz 190 10205 Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised
85 3 oz 252 10075 Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised 85 3 oz 280 10078 Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised 85 3 oz 211 10089 Pork, fresh, spareribs, separable lean and fat, cooked, braised 85 3 oz 337 11672 Potato pancakes, home-prepared 76 1 pancake 207 11399 Potato puffs, frozen, prepared 79 10 puffs 175 11414 Potato salad, home-prepared 250 1 cup 358 11674 Potato, baked, flesh and skin, without salt 202 1 potato 188 11385 Potatoes, au gratin, dry mix, prepared with water, whole milk and butter 245 1 cup 228 11373 Potatoes, au gratin, home-prepared from recipe using butter 245 1 cup 323 11363 Potatoes, baked, flesh, without salt 156 1 potato 145 11364 Potatoes, baked, skin, without salt 58 1 skin 115 11365 Potatoes, boiled, cooked in skin, flesh, without salt 136 1 potato 118 11367 Potatoes, boiled, cooked without skin, flesh, without salt 156 1 cup 134 11367 Potatoes, boiled, cooked without skin, flesh, without salt 135 1 potato 116 11403 Potatoes, french fried, frozen, home-prepared, heated in oven, without salt 50 10 strips 100 11391 Potatoes, hashed brown, frozen, plain, prepared 29 1 patty 63 11370 Potatoes, hashed brown, home-prepared 156 1 cup 413 11379 Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added 210 1 cup 204 11657 Potatoes, mashed, home-prepared, whole milk added 210 1 cup 174 11371 Potatoes, mashed, home-prepared, whole milk and margarine added 210 1 cup 237 11387 Potatoes, scalloped, dry mix, prepared with water, whole milk and butter 245 1 cup 228 11372 Potatoes, scalloped, home-prepared with butter 245 1 cup 211 05306 Poultry food products, ground turkey, cooked 82 1 patty 193 09294 Prune juice, canned 256 1 cup 182 19123 Puddings, chocolate, dry mix, instant, prepared with 2% milk 147 1/2 cup 154 19190 Puddings, chocolate, dry mix, regular, prepared with 2% milk 142 1/2 cup 155 19183 Puddings, chocolate, ready-to-eat 113 4 oz 157 19193 Puddings, rice, ready-to-eat 113.4 4 oz 185 19218 Puddings, tapioca, ready-to-eat 113 4 oz 134 19212 Puddings, vanilla, dry mix, regular, prepared with 2% milk 140 1/2 cup 141 19201 Puddings, vanilla, ready-to-eat 113 4 oz 146 11424 Pumpkin, canned, without salt 245 1 cup 83 11423 Pumpkin, cooked, boiled, drained, without salt 245 1 cup 49 11429 Radishes, raw 4.5 1 radish 1 09298 Raisins, seedless 14 1 packet 42 09298 Raisins, seedless 145 1 cup 434 09306 Raspberries, frozen, red, sweetened 250 1 cup 258 09302 Raspberries, raw 123 1 cup 64 16103 Refried beans, canned (includes USDA commodity) 252 1 cup 237 09310 Rhubarb, frozen, cooked, with sugar 240 1 cup 278 14342 Rice beverage, RICE DREAM, canned 245 1 cup 120 Page 20 of 26

20037 Rice, brown, long-grain, cooked 195 1 cup 216 20047 Rice, white, long-grain, parboiled, enriched, cooked 175 1 cup 200 20046 Rice, white, long-grain, parboiled, enriched, dry 185 1 cup 686 20049 Rice, white, long-grain, precooked or instant, enriched, prepared 165 1 cup 162 20045 Rice, white, long-grain, regular, cooked 158 1 cup 205 20044 Rice, white, long-grain, regular, raw, enriched 185 1 cup 675 18342 Rolls, dinner, plain, commercially prepared (includes brown-andserve) 28 1 roll 84 18350 Rolls, hamburger or hotdog, plain 43 1 roll 120 18353 Rolls, hard (includes kaiser) 57 1 roll 167 11436 Rutabagas, cooked, boiled, drained, without salt 170 1 cup 66 04539 Salad dressing, blue or roquefort cheese dressing, commercial, regular 15.3 1 tbsp 77 04120 Salad dressing, french dressing, commercial, regular 15.6 1 tbsp 71 04020 Salad dressing, french dressing, reduced fat 16.3 1 tbsp 38
04133 Salad dressing, french, home recipe 14 1 tbsp 88 04134 Salad dressing, home recipe, cooked 16 1 tbsp 25 04135 Salad dressing, home recipe, vinegar and oil 15.6 1 tbsp 70 04114 Salad dressing, italian dressing, commercial, regular 14.7 1 tbsp 43 04021 Salad dressing, italian dressing, reduced fat 15 1 tbsp 11 04025 Salad dressing, mayonnaise, soybean oil, with salt 13.8 1 tbsp 99 04015 Salad dressing, russian dressing 15.3 1 tbsp 76 04022 Salad dressing, russian dressing, low calorie 16.3 1 tbsp 23 04023 Salad dressing, thousand island dressing, reduced fat 15.3 1 tbsp 31 04017 Salad dressing, thousand island, commercial, regular 15.6 1 tbsp 58 07069 Salami, cooked, beef and pork 56.7 2 slices 142 07072 Salami, dry or hard, pork, beef 20 2 slices 77 02047 Salt, table 6 1 tsp 0 07073 Sandwich spread, pork, beef 15 1 tbsp 35 21097 Sandwiches and burgers, cheeseburger, large, single meat patty, with bacon and condiments 195 1 sandwich 608 21089 Sandwiches and burgers, cheeseburger, regular, single meat patty, plain 102 1 sandwich 319 21113 Sandwiches and burgers, hamburger, large, single meat patty, with condiments and vegetables 218 1 sandwich 512 06150 Sauce, barbecue sauce 15.75 1 tbsp 12 06930 Sauce, cheese, ready-to-serve 63 1/4 cup 110 06175 Sauce, hoisin, ready-to-serve 16 1 tbsp 35 06166 Sauce, homemade, white, medium 250 1 cup 368 06909 Sauce, NESTLE, ORTEGA Mild Nacho Cheese Sauce, ready-to-serve 63 1/4 cup 119 06931 Sauce, pasta, spaghetti/marinara, ready-to-serve 250 1 cup 185 06168 Sauce, ready-to-serve, pepper or hot 4.7 1 tsp 1 06164 Sauce, ready-to-serve, salsa 16 1 tbsp 4 06112 Sauce, teriyaki, ready-to-serve 18 1 tbsp 15 11439 Sauerkraut, canned, solids and liquids 236 1 cup 45 07083 Sausage, Vienna, canned, chicken, beef, pork 16 1 sausage 37 11445 Seaweed, kelp, raw 10 2 tbsp 4 11667 Seaweed, spirulina, dried 0.93 1 tbsp 3 12516 Seeds, pumpkin and squash seed kernels, roasted, with salt added 28.35 1 oz (142 seeds) 148 12166 Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) 15 1 tbsp 89 Page 21 of 26

12201 Seeds, sesame seed kernels, dried (decorticated) 8 1 tbsp 47 12537 Seeds, sunflower seed kernels, dry roasted, with salt added 28.35 1 oz 165 12537 Seeds, sunflower seed kernels, dry roasted, with salt added 32 1/4 cup 186 14346 Shake, fast food, chocolate 333 16 fl oz 423 14347 Shake, fast food, vanilla 333 16 fl oz 370 11677 Shallots, raw 10 1 tbsp 7 19097 Sherbet, orange 74 1/2 cup 107 04031 Shortening, household, soybean (hydrogenated)-cottonseed (hydrogenated) 12.8 1 tbsp 113 19002 Snacks, beef jerky, chopped and formed 19.8 1 large piece 81 19033 Snacks, CHEX mix 28.35 1 oz (about 2/3 cup) 120 19004 Snacks, corn-based, extruded, chips, barbecue-flavor 28.35 1 oz 148 19003 Snacks, corn-based, extruded, chips, plain 28.35 1 oz 153 19008 Snacks, corn-based, extruded, puffs or twists, cheese-flavor 28.35 1 oz 157 19013 Snacks, fruit leather, pieces 28.35 1 oz 100 19014 Snacks, fruit leather, rolls 21 1 large 78 19015 Snacks, granola bars, hard, plain 28.35 1 bar 134 19026 Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter 28.35 1 bar 144 19404 Snacks, granola bars, soft, uncoated, chocolate chip 28.35 1 bar 119 19022 Snacks, granola bars, soft, uncoated, raisin 28.35 1 bar 127 19441 Snacks, KELLOGG, KELLOGG'S NUTRI-GRAIN Cereal Bars, fruit 37 1 bar 136 19438 Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares 22 1 bar 91 19031 Snacks, oriental mix, rice-based 28.35 1 oz (about 1/4 cup) 143
19034 Snacks, popcorn, air-popped 8 1 cup 31 19036 Snacks, popcorn, cakes 10 1 cake 38 19038 Snacks, popcorn, caramel-coated, with peanuts 42 1 cup 168 19039 Snacks, popcorn, caramel-coated, without peanuts 35.2 1 cup 152 19040 Snacks, popcorn, cheese-flavor 11 1 cup 58 19035 Snacks, popcorn, oil-popped 11 1 cup 55 19041 Snacks, pork skins, plain 28.35 1 oz 155 19042 Snacks, potato chips, barbecue-flavor 28.35 1 oz 139 19045 Snacks, potato chips, made from dried potatoes, light 28.35 1 oz 142 19410 Snacks, potato chips, made from dried potatoes, plain 28.35 1 oz 158 19046 Snacks, potato chips, made from dried potatoes, sour-cream and onion-flavor 28.35 1 oz 155 19411 Snacks, potato chips, plain, salted 28.35 1 oz 152 19811 Snacks, potato chips, plain, unsalted 28.35 1 oz 152 19422 Snacks, potato chips, reduced fat 28.35 1 oz 134 19043 Snacks, potato chips, sour-cream-and-onion-flavor 28.35 1 oz 151 19047 Snacks, pretzels, hard, plain, salted 60 10 pretzels 229 19051 Snacks, rice cakes, brown rice, plain 9 1 cake 35 19057 Snacks, tortilla chips, nacho-flavor 28.35 1 oz 141 19424 Snacks, tortilla chips, nacho-flavor, reduced fat 28.35 1 oz 126 19056 Snacks, tortilla chips, plain 28.35 1 oz 142 19062 Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds 146 1 cup 707 19061 Snacks, trail mix, tropical 140 1 cup 570 06007 Soup, bean with ham, canned, chunky, ready-to-serve, commercial 243 1 cup 231 06404 Soup, bean with pork, canned, prepared with equal volume water, commercial 253 1 cup 172 Page 22 of 26

06075 Soup, beef broth or bouillon, powder, dry 6 1 packet 14 06432 Soup, beef broth, bouillon, consomme, prepared with equal volume water, commercial 241 1 cup 29 06409 Soup, beef noodle, canned, prepared with equal volume water, commercial 244 1 cup 83 06018 Soup, chicken noodle, canned, chunky, ready-to-serve 240 1 cup 175 06419 Soup, chicken noodle, canned, prepared with equal volume water, commercial 241 1 cup 75 06528 Soup, chicken noodle, dehydrated, prepared with water 252.3 1 cup 58 06024 Soup, chicken vegetable, canned, chunky, ready-to-serve 240 1 cup 166 06423 Soup, chicken with rice, canned, prepared with equal volume water, commercial 241 1 cup 60 06428 Soup, clam chowder, manhattan, canned, prepared with equal volume water 244 1 cup 78 06230 Soup, clam chowder, new england, canned, prepared with equal volume milk, commercial 248 1 cup 164 06416 Soup, cream of chicken, canned, prepared with equal volume water, commercial 244 1 cup 117 06216 Soup, cream of chicken, prepared with equal volume milk, commercial 248 1 cup 191 06243 Soup, cream of mushroom, canned, prepared with equal volume milk, commercial 248 1 cup 203 06443 Soup, cream of mushroom, canned, prepared with equal volume water, commercial 244 1 cup 129 06440 Soup, minestrone, canned, prepared with equal volume water, commercial 241 1 cup 82 06094 Soup, onion mix, dehydrated, dry form 39 1 packet 118 06494 Soup, onion, dehydrated, prepared with water 246 1 cup 27 06449 Soup, pea, green, canned, prepared with equal volume water,
commercial 250 1 cup 165 06200 Soup, PROGRESSO HEALTHY CLASSICS CHICKEN NOODLE, canned, ready-to-serve 237 1 cup 76 06202 Soup, PROGRESSO HEALTHY CLASSICS CHICKEN RICE WITH VEGETABLES, canned, ready-to-serve 239 1 cup 88 06204 Soup, PROGRESSO HEALTHY CLASSICS LENTIL, canned, readytoserve 242 1 cup 126 06206 Soup, PROGRESSO HEALTHY CLASSICS MINESTRONE, canned, ready-to-serve 241 1 cup 123 06205 Soup, PROGRESSO HEALTHY CLASSICS NEW ENGLAND CLAM CHOWDER, canned, ready-to-serve 244 1 cup 117 06207 Soup, PROGRESSO HEALTHY CLASSICS VEGETABLE, canned, ready-to-serve 238 1 cup 81 06174 Soup, stock, fish, home-prepared 233 1 cup 40 06359 Soup, tomato, canned, prepared with equal volume milk, commercial 248 1 cup 161 06559 Soup, tomato, canned, prepared with equal volume water, commercial 244 1 cup 85 06471 Soup, vegetable beef, prepared with equal volume water, commercial 244 1 cup 78 06067 Soup, vegetable, canned, chunky, ready-to-serve, commercial 240 1 cup 122 06468 Soup, vegetarian vegetable, canned, prepared with equal volume water, commercial 241 1 cup 72 01058 Sour dressing, non-butterfat, cultured, filled cream-type 12 1 tbsp 21 16120 Soy milk, fluid 245 1 cup 127 16123 Soy sauce made from soy and wheat (shoyu) 16 1 tbsp 8 11451 Soybeans, green, cooked, boiled, drained, without salt 180 1 cup 254 16109 Soybeans, mature cooked, boiled, without salt 172 1 cup 298 22401 Spaghetti with meat sauce, frozen entree 283 1 package 255 20121 Spaghetti, cooked, enriched, without added salt 140 1 cup 197 20125 Spaghetti, whole-wheat, cooked 140 1 cup 174 Page 23 of 26

02007 Spices, celery seed 2 1 tsp 8 02009 Spices, chili powder 2.6 1 tsp 8 02010 Spices, cinnamon, ground 2.3 1 tsp 6 02015 Spices, curry powder 2 1 tsp 7 02020 Spices, garlic powder 2.8 1 tsp 9 02026 Spices, onion powder 2.1 1 tsp 7 02027 Spices, oregano, dried 1.5 1 tsp 5 02028 Spices, paprika 2.1 1 tsp 6 02029 Spices, parsley, dried 1.3 1 tbsp 4 02030 Spices, pepper, black 2.1 1 tsp 5 11658 Spinach souffle, home-prepared 136 1 cup 219 11461 Spinach, canned, drained solids 214 1 cup 49 11458 Spinach, cooked, boiled, drained, without salt 180 1 cup 41 11464 Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 190 1 cup 61 11457 Spinach, raw 30 1 cup 7 11457 Spinach, raw 10 1 leaf 2 11642 Squash, summer, all varieties, cooked, boiled, drained, without salt 180 1 cup 36 11641 Squash, summer, all varieties, raw 113 1 cup 18 11644 Squash, winter, all varieties, cooked, baked, without salt 205 1 cup 76 11488 Squash, winter, butternut, frozen, cooked, boiled, without salt 240 1 cup 94 09320 Strawberries, frozen, sweetened, sliced 255 1 cup 245 09316 Strawberries, raw 166 1 cup 53 09316 Strawberries, raw 18 1 strawberry 6 09316 Strawberries, raw 12 1 strawberry 4 19334 Sugars, brown 3.2 1 tsp 12 19335 Sugars, granulated 4.2 1 tsp 16 19336 Sugars, powdered 8 1 tbsp 31 11647 Sweet potato, canned, syrup pack, drained solids 196 1 cup 212 11512 Sweet potato, canned, vacuum pack 255 1 cup 232 11508 Sweet potato, cooked, baked in skin, without salt 146 1 potato 131
11510 Sweet potato, cooked, boiled, without skin 156 1 potato 119 11659 Sweet potato, cooked, candied, home-prepared 105 1 piece 151 18356 Sweet rolls, cinnamon, commercially prepared with raisins 60 1 roll 223 18358 Sweet rolls, cinnamon, refrigerated dough with frosting, baked 30 1 roll 109 19348 Syrups, chocolate, fudge-type 19 1 tbsp 67 19350 Syrups, corn, light 20 1 tbsp 59 19353 Syrups, maple 20 1 tbsp 52 19129 Syrups, table blends, pancake 20 1 tbsp 47 19128 Syrups, table blends, pancake, reduced-calorie 15 1 tbsp 25 18360 Taco shells, baked 13.3 1 medium 62 09223 Tangerine juice, canned, sweetened 249 1 cup 125 09220 Tangerines, (mandarin oranges), canned, light syrup pack 252 1 cup 154 09218 Tangerines, (mandarin oranges), raw 84 1 tangerine 45 20068 Tapioca, pearl, dry 152 1 cup 544 14355 Tea, brewed, prepared with tap water 178 6 fl oz 2 14545 Tea, herb, chamomile, brewed 178 6 fl oz 2 14381 Tea, herb, other than chamomile, brewed 178 6 fl oz 2 14376 Tea, instant, sweetened with sodium saccharin, lemon-flavored, prepared 237 8 fl oz 5 Page 24 of 26

14371 Tea, instant, sweetened with sugar, lemon-flavored, without added ascorbic acid, powder, prepared 259 8 fl oz 88 14367 Tea, instant, unsweetened, powder, prepared 237 8 fl oz 2 18361 Toaster pastries, brown-sugar-cinnamon 50 1 pastry 206 18362 Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) 52 1 pastry 204 18482 Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Frosted chocolate fudge 52 1 pastry 201 16126 Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 81 1/4 block 57 16127 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) 120 1 piece 73 11954 Tomatillos, raw 34 1 medium 11 11540 Tomato juice, canned, with salt added 243 1 cup 41 11546 Tomato products, canned, paste, without salt added 262 1 cup 215 11547 Tomato products, canned, puree, without salt added 250 1 cup 95 11549 Tomato products, canned, sauce 245 1 cup 78 11533 Tomatoes, red, ripe, canned, stewed 255 1 cup 66 11531 Tomatoes, red, ripe, canned, whole, regular pack 240 1 cup 41 11529 Tomatoes, red, ripe, raw, year round average 180 1 cup 32 11529 Tomatoes, red, ripe, raw, year round average 17 1 cherry tomato 3 11529 Tomatoes, red, ripe, raw, year round average 20 1 slice 4 11529 Tomatoes, red, ripe, raw, year round average 123 1 tomato 22 11955 Tomatoes, sun-dried 2 1 piece 5 11956 Tomatoes, sun-dried, packed in oil, drained 3 1 piece 6 18363 Tortillas, ready-to-bake or -fry, corn 26 1 tortilla 57 18364 Tortillas, ready-to-bake or -fry, flour 32 1 tortilla 100 21088 Tostada with guacamole 130.5 1 tostada 180 05286 Turkey and gravy, frozen 142 5-oz package 95 05292 Turkey patties, breaded, battered, fried 64 1 patty 181 05296 Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted 85.05 3 oz 132 05188 Turkey, all classes, dark meat, cooked, roasted 84 3 oz 157 05172 Turkey, all classes, giblets, cooked, simmered, some giblet fat 145 1 cup 289 05186 Turkey, all classes, light meat, cooked, roasted 84 3 oz 132 05168 Turkey, all classes, meat only, cooked, roasted 140 1 cup 238 05180 Turkey, all classes, neck, meat only, cooked, simmered 152 1 neck 274 11569 Turnip greens, cooked, boiled, drained, without salt 144 1 cup 29 11575 Turnip greens, frozen, cooked, boiled, drained, without salt 164 1 cup 48 11565 Turnips, cooked, boiled, drained, without salt 156 1 cup 34 02050 Vanilla extract 4.2 1 tsp 12 17095 Veal, leg (top round), separable lean and fat, cooked, braised 85 3 oz 179 17112 Veal, rib, separable lean and fat, cooked, roasted 85 3 oz 194 11578 Vegetable juice cocktail, canned 242 1 cup 46
04582 Vegetable oil, canola 14 1 tbsp 124 11581 Vegetables, mixed, canned, drained solids 163 1 cup 80 11584 Vegetables, mixed, frozen, cooked, boiled, drained, without salt 182 1 cup 118 02048 Vinegar, cider 15 1 tbsp 2 18403 Waffles, plain, frozen, ready-to-heat, toasted (includes buttermilk) 33 1 waffle 87 18367 Waffles, plain, prepared from recipe 75 1 waffle 218 14429 Water, municipal 237 8 fl oz 0 11590 Waterchestnuts, chinese, canned, solids and liquids 140 1 cup 70 Page 25 of 26

09326 Watermelon, raw 286 1 wedge 86 09326 Watermelon, raw 152 1 cup 46 20081 Wheat flour, white, all-purpose, enriched, bleached 125 1 cup 455 20082 Wheat flour, white, all-purpose, self-rising, enriched 125 1 cup 443 20083 Wheat flour, white, bread, enriched 137 1 cup 495 20084 Wheat flour, white, cake, enriched 137 1 cup 496 20080 Wheat flour, whole-grain 120 1 cup 407 20089 Wild rice, cooked 164 1 cup 166 22120 WORTHINGTON FOODS, MORNINGSTAR FARMS "Burger" Crumbles 110 1 cup 231 22121 WORTHINGTON FOODS, MORNINGSTAR FARMS BETTER'N BURGERS, frozen 85 1 patty 91 01121 Yogurt, fruit, low fat, 10 grams protein per 8 ounce 227 8-oz container 232 01117 Yogurt, plain, low fat, 12 grams protein per 8 ounce 227 8-oz container 143 01118 Yogurt, plain, skim milk, 13 grams protein per 8 ounce 227 8-oz container 127 01116 Yogurt, plain, whole milk, 8 grams protein per 8 ounce 227 8-oz container 138 Page 26 of 26

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Pasta & Noodles Calorie Counter

Pts Cals 10 2 2 491.4 82.6 93.1

1.5 70.7 7.5 389.6 6 311.6 MORE

4 211.5 MORE 4.5 221.2 MORE

35.5 1.1 3.5 181.7 MORE 348.8 MORE

18.5 62.8 2.1 7

43.2 1.3 4.5 221.2 MORE

7.6 6.4 3.4 1.6

42.6 36.6 83.2 43.8

0.9 0.9 0.6 0.4

212 182 364 191.8

MORE MORE MORE MORE

20.3 61.1 2.1 7

43.2 1.3 4.5 221.2 MORE 27.1 1.7 3 145.9 MORE

40.3 3.3 4.5 220.8 42.6 0.9 4 211.5

43.2 1.3 4.5 221.2 MORE

12.4 43.2 0.3 4.5 229.6

12.4 37.4 1.3 4.5 213.2 MORE

rice noodles Calories in Rice Noodles, Cooked

cup(176.0 g) 1cup (176.0 g) 192

squid raw 1 oz 27 cal

Food Energy Carbohydrate Protein (Grams) 2 2 18 22 22 1 21 28 6 342 29 29 360 (Grams) 0 0 3 4 3 1 4 27 6 38 3 0 21

Food Energy Carbohydrate Protein (Grams) 60 (Grams) 3

(Grams) (calories) 1 PIECE 18 405

195 105 155 65 125 80 140 120 40 210 310 50

Food Energy Carbohydrate Protein (Grams) 55 18 12 9 3 8 3 2 2 12 27 38 38 (Grams) 1 0 3 5 2 5 2 1 1 4 5 7 7

(Grams) (calories) 0 0 0 1 0 1 0 0 0 30 27 2 2 215 70 55 50 15 45 15 10 10 305 340 200 200

0.3 Fat Food Energy Carbohydrate Protein (Grams) 1 1 1 1 14 13 10 4 27 35 2 158 5 (Grams) 0 0 0 0 2 2 1 2 1 2 0 16 3

(Grams) (calories) 0 0 0 0 3 5 2 1 1 1 0 2 0 Fat 5 5 5 5 95 100 65 25 105 140 10 700 25

Food Energy Carbohydrate Protein (Grams) 6 23 32 54 48 15 0 11 0 7 (Grams) 3 8 19 16 16 16 3 9 24 23

1 CUP 1 PIECE 2.6 OZ

Description of food Cholesterol Weight Saturated Fat (Milligrams) (Grams) (Grams)

Food Energy Carbohydrate Protein (Grams) 0 0 0 0 0 0 0 0 0 0 0 5 13 (Grams) 23 17 19 22 23 22 25 25 19 22 24 1 1

Food Energy Carbohydrate Protein (Grams) 8 12 12 11 7 35 41 18 (Grams) 4 2 2 2 1 13 15 1

(Grams) (calories) 0 0 0 0 0 1 1 1 40 55 55 55 30 190 225 75

CUP CUP OZ TBSP CUP

180 225 100 75 185

Food Energy Carbohydrate Protein (Grams) 62 20 20 22 330 55 2 21 21 1 24 19 2 (Grams) 1 1 3 3 23 4 7 2 2 1 3 3 8

Food Energy Carbohydrate Protein (Grams) 4 50 40 73 10 (Grams) 4 9 9 13 6

(Grams) (calories) 19 31 26 5 0 185 500 420 390 50

PIECE SPEAR CUP SPEAR LINK CUP BROWNE BROWNE

Food Energy Carbohydrate Protein (Grams) 13 13 78 129 59 12 0 0 0 0 0 0 3 (Grams) 6 4 6 19 41 8 0 0 1 0 0 1 3

Food Energy Carbohydrate Protein (Grams) 2 7 4 (Grams) 1 1 1

20 20 350 115 95 120 115 255 6175 385

Food Energy Carbohydrate Protein (Grams) 8 8 12 16 11 7 9 45 9 45 37 8 37 (Grams) 1 1 2 2 1 1 4 21 4 21 21 5 21

Food Energy Carbohydrate Protein (Grams) (Grams)

OZ CUP TBSP CUP CUP CUP TSP CUP STALK CU IN OZ CUP OZ

165 290 15 35 30 25 10 20 5 70 115 455 110

Food Energy Carbohydrate Protein (Grams) 6 5 23 40 28 317 26 22 11 363 61 76 12 (Grams) 1 1 16 30 15 60 5 2 1 25 4 5 27

Food Energy Carbohydrate Protein (Grams) 26 18 10 3 14 13 0 9 6 42 7 1 0 (Grams) 22 7 31 6 3 5 5 4 2 23 4 11 31

(Grams) (calories) 18 0 10 9 2 14 1 2 1 31 2 4 11 Fat 365 95 255 115 85 190 30 75 40 545 60 90 235

Food Energy Carbohydrate Protein (Grams) 13 6 2 1 0 0 0 45 31 1 28 (Grams) 35 16 31 13 27 12 38 15 19 0 2

Food Energy Carbohydrate Protein (Grams) 26 26 26 8 13 2 12 17 2 2 0 30 19 (Grams) 8 8 8 3 26 0 4 9 13 11 0 9 1

Food Energy Carbohydrate Protein (Grams) 22 22 44 7 12 225 38 0 1 (Grams) 3 3 3 1 3 27 5 0 0

(Grams) (calories) 1 1 33 15 27 41 7 0 0 100 100 470 160 285 1385 230 0 0

0 COLA, 0 COLA, 0 COLA, 0 COLA, 0

Food Energy Carbohydrate Protein (Grams) 12 5 2 16 24 24 18 31 31 31 31 22 21 (Grams) 5 2 1 2 2 2 2 3 3 3 3 3 3

Food Energy Carbohydrate Protein (Grams) 0 0 91 26 108 90 (Grams) 0 0 11 3 11 11

CORN, 0 CORN, 0 CORN, 0 CORN, 0 CORN, 0 CORN, 0 CORN, 0

CUP CUP CUP CUP CUP EAR CUP

185 185 185 185 135 60 135

Food Energy Carbohydrate Protein (Grams) 14 19 19 41 41 41 41 6 6 30 8 3 9 (Grams) 2 3 3 5 5 5 5 28 26 22 31 25 3

Food Energy Carbohydrate Protein (Grams) 15 9 15 1 (Grams) 7 2 6 23

(Grams) (calories) 11 9 14 3 190 130 205 135