Item Frankfurter, Beef Ground Beef, Lean (Broiled

8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled

1/25

Beef

Item Serving Size CarbohydratesGrams

FatGrams

Calories

Frankfurter, Beef 1 1.4 16.8 184

Ground Beef, lean(broiled or grilled)Ground Beef, extralean (broiled orgrilled))Ground Beef, regular(broiled or grilled)

4 ounces4 ounces4 ounces

000

20.98.523.5

308290328

Pepperoni 1 ounce1 slice

0 132.33

14827

Flank Steak (broiledor grilled)

4 ounces 0 14.2 256

Porterhouse Steak,prime grade (broiledor grilled)

4 ounces 0 37.6 445

Round Steak (broiledor grilled)

4 ounce 0 15 265

Sirloin Steak, lean(broiled or grilled)

4 ounces 0 9.1 229

Tenderloin Steak orRoast

1 ounce1 pound

0 6.5104

80.21283.7

T-Bone Steak (broiledor grilled)

4 ounces 0 26.5 359

Bread


FatGrams

Calories

Bagel, plainBagel, cinnamonraisinBagel, egg

Bagel, onionBagel, poppyseedBagel, sesameBagel, whole wheat

1 bagel1 bagel1 bagel1 bagel

1 bagel1 bagel1 bagel

71766974

686970

121.51

64.54.5

320350330330

360350360

Breads, all types,regular sliced

1 slice (1 ounce) 13 1 60 to 80

Bread, French andSourdough

1 slice (1 ounce) 16.6 1 88


2/25

Bread, very thin sliced(diet)

1 slice 8 .5 40

Bread Crumbs, plain(dry)

1 cup 23 1 120

Eggroll Wrapper 1 each 4.5 0 23

English Muffin, plain(inc. sourdough)

1 each 27 1 135

Panko breading 1/2 cup 1 110

Pita Bread, white,whole wheat

1 (6.5" dia) 28 2 150

Spring Roll Skins orWrappers (RicePaper)

2 ounces 41 1 200

Tortilla, flour, low-fat,low carbTortilla, flour, 100%fat free

1 each1 each

1124

230

5090

Tortilla, corn, kingsize, 98% fat free

1 each 25 1 120

Won Ton Wrapper 1 each 4.6 .1 23

Cereal

Item

Serving Size

CarbohydratesGrams

FatGrams

Calories

All Bran 1/2 cup .9 79.2

Cheerios 1 cup 1.8 109.5

Corn Flakes 1 cup 24 .2 100

Corn Grits, white 1/4 cup uncooked1 cup cooked

.5

.5140145

Frosted Flakes 3/4 cup .2 119.2

Grape Nuts 1/2 cup 1.1 208

Kashi, puffed 3/4 cup 1 90

Rice Krispies 1 1/4 cups .4 124.4

Rolled Oats(Oatmeal), quick

1 cup cooked1 cup uncooked

2.35.1

145311

Raisin Bran 1 cup 1.5 186

Shredded Wheat 2 biscuits .6 156.4


3/25

Cheese


FatGrams

Calories

America, processed 1 ounce .5 9 106

Blue Cheese, Danish 1 ounce .7 8.1 100

Brie 1 ounce .1 7 85

Camembert 1 ounce .1 11.9 122

Cheddar, regular 1 ounce .4 9.4 114

Cheddar, low fat 1 ounce 0 5 80

Chevre 1 ounce 7.1 88

Cottage Cheese,regular

1/2 cup 4 5 117

Cottage Cheese, 2%low-fat

1/2 cup 4 2 100

Cottage Cheese, fat-free

1/2 cup 3 0 70

Cream Cheese,regular

1 ounce3-ounce package

.82.3

1029.6

99297

Cream Cheese, lightor low fat

1 ounce 2 5 65

Cream Cheese, fat-free

1 ounce 2 0 27

Edam Cheese 1 ounce .4 7.9 101

Feta Cheese, cow orsheep

1 ounce 1.2 6 75

Fontina Cheese 1 ounce .4 8.8 110Goat Cheese 1 ounce 9 103

Gorgonzota 1 ounce 9.6 109

Gouda 1 ounce .6 8 101

Gruyere 1 ounce 9.2 117.1

Havarti 1 ounce .3 10.4 117

Laughing Cow,Creamy Swiss, Light

1 wedge 2 35

Monterey Jack 1 ounce .2 9 106

Mozzarella, whole

milk

1 ounce .6 6.1 80

Mozzarella, part skim,low moisture

1 ounce .8 4.9 79.4

Parmesan Cheese 1 ounce .9 7.3 111

Parmesan Cheese,grated

1 tablespoon1/ounce

.21.1

28.5

23129

Provolone 1 ounce .6 7.7 100

Ricotta, whole milk 1 ounce .9 3.7 49


4/25

Roquefort 1 ounce .6 8.9 102

Swiss 1 ounce 1 7 100

Chocolate


FatGrams

Calories

Chocolate, 62%,semi-sweetChocolate, dark,70%, bittersweetChocolate, extra dark,82%Chocolate, whiteChocolate,unsweetened (baking)Chocolate Chips,semi-sweet

1 ounce1 ounce1 ounce1 ounce1 ounce1 tablespoon

17141215910

9121310.5154.5

14017018016213580

Chocolate Syrup,fudge-typeChocolate Syrup, light

2 tablespoons2 tablespoons

2412

30

13350

Hot Fudge Topping,regular

2 tablespoons 14 4 100

Cocoa, dry powder,unsweetened

1 tablespoon1 cup

347

112

12197

Coffee Drinks - Starbucks Coffee


FatGrams

Calories

Starbucks, CarmelFrappuccino Coffee,no whip

16 fluid ounces 280

Starbucks, CarmelFrappuccino Coffee,whip

16 fluid ounces 430

Starbucks, Carmel

Frappuccino Coffeeonly

16 fluid ounces 260

Starbucks, CaffeLatte, non-fat milk

16 fluid ounces 165

Starbucks, CaffeLatte, whole milk

16 fluid ounces 14 260


5/25

Starbucks, Caffe auLait, whole milk


Starbucks, Caffe auLait, non-fat milk


Starbucks, CaffeAmericano, wholemilk


Starbucks, CaffeMocha, whole milk,whip


Starbucks, CaffeMocha, non-fat milk,whip


Starbucks, CaffeMocha, non-fat milk,

no whip


Starbucks,Cappuccino, wholemilk


Starbucks,Cappuccino, non-fatmilk


Condiments - Cooking Ingredients


FatGrams

Calories

Baking Powder,double-actingBaking Soda

1 teaspoon1 teaspoon

20

00

80

Beef Broth or Stock,fat-free

1 cup 0 16.8

Cornstarch 1 tablespoon 7.3 0 30

Cream of MushroomSoup, 98% fat-free 1/2 cup 9 2.5 70

Cream of MushroomSoup, regular

1/2 cup 9 6 100

Cream of Tartar 1 teaspoon .6 0 2

Gelatin, unflavoredGelatin, flavored,

1 package (Knox)1 (.6-ounce) pkg

00

00

256


6/25

sugar-free

Horseradish. prepared1 teaspoon 0 0 5

Ketchup (Catsup) 1 tablespoon1 cup

464

00

15240

Mayonnaise, regular 1 tablespoon 0 11 64Mayonnaise, lightMayonnaise, reducedfatMayonnaise, fat free

1 tablespoon1 tablespoon1 tablespoon

122

500

502011

Mayonnaise, WeightWatchers, light

1 tablespoon 1 5 50

Mustard, Dijon 1 tablespoon 1 0 18

Mustard, yellow 1 tablespoon 1 .1 10

Olives, Kalamata,

pittedOlives, Spanish,green with pimiento

4 olives

2 olives

2

1

4.5

1

45

15

Onion PowderOnion SaltOnion Soup Mix, dry

1 teaspoon1 teaspoon1 package (4tablespoons)

1.8.424

002

51118

Nori, toasted seaweed1 sheet 2 0 10

Pickle, bread &butter, slicesPickle, dill

1 ounce1 medium (33/4")

4.72.7

.11

2012

Pickle, sweet 1 large (3") 11.1 .1 41

Pickle, relish sweet 1 tablespoon 2.9 .2 114

Salsa 2 tablespoons1 cup

116

00

648

Sour Cream, regularSour Cream, light

2 tablespoons (1ounce)2 tablespoons (1ounce)

22

63

6140

Sour Cream, fat-free 2 tablespoons (1ounce)

2 0 20

Soy Sauce 1 tablespoon1/4 cup

13.2

0.1

1135

Vanilla Extract 1 teaspoon .3 0 10


7/25

Vinegar, ciderVinegar, balsamicVinegar, raspberryVinegar, rice

1 tablespoon1 tablespoon1 tablespoon1 tablespoon

.4

.6

.7

.6

0000

2572

Wasabi, powder 1/4 ounce 4.9 0 24

Worcestershire Sauce 1 teaspoon 1 1 5

Yeast, Bakers, active-dryYeast, Bakers, rapidrise

1/4 ounce1/4 ounce

2.73

.30

2020

Crackers


FatGrams

Calories

Graham 2 full crackers (8squares)1 cup crushed

24 3 14055.3

Melba Toast, plain 1 round 3 .4 11.7

Norwegian Flat Bread 1 each .1 21.2

Rye Krisp 2 triple crackers 11 .1 45

Saltines 5 crackers1 oyster cracker

1 cup crushed

11 2.1

8.3

704.3

303.8Wasa rye crisp bread 1 each .1 36.6

Dairy


FatGrams

Calories

Buttermilk, dry 1 tablespoon 3.2 .4 25

Buttermilk, 1% fat 1 cup 11.7 2 99

Chocolate Milk,regular

1 cup 26 8 210

Chocolate Milk, lowfat 2%

1 cup 26 5 180

Chocolate Milk, lowfat 1%

1 cup 26 3 160

Chocolate Milk, fat 1 cup 26 2 150


8/25

free

Coconut Milk, canned 1 tablespoon .4 3.2 30

Coconut Milk, light 1 tablespoon .1 1 10

Condensed Milk 1/3 cup 56 8 320

Cream, half & halfCream, 25% fatCream, whipping,heavy

1 cup1 cup1 cup

10.48.36.6

27.859.888

315583821

Evaporated Milk,whole

1/2 cup 12 10 170

Evaporated Milk, skim 1/2 cup 14 .3 100

Milk, whole 1 cup 11.4 9 157

Milk, 2% fat 1 cup 11.7 5 121Milk, 1% fat 1 cup 11.7 2.6 102

Milk, fat-free or skim 1 cup 11.9 .4 86

Sour Cream, regularSour Cream, light

2 tablespoons (1ounce)2 tablespoons (1ounce)

22

63

6140

Sour Cream, fat-free 2 tablespoons (1ounce)

2 0 20

Soy Milk 1 cup 4.3 4.6 79

Yogurt, Plain (regular)1 cup 10.6 7 139

Yogurt, Plain (low fat) 1 cup 16 4 144

Yogurt, Plain (non fat)1 cup 16 0 127

Eggs


FatGrams

Calories

Egg, large 1 .6 5 75

Egg White, largeEgg Whites

1 egg white1 cup egg whites

.32.5

00

17121

Egg Yolk, large 1 .3 5 59

Egg Substitute, liquid 1/4 cup (equals 1egg)

1 0 25


9/25

Fats, Oils & Spreads


FatGrams

Calories

Butter, regular 1 teaspoon

1 tablespoon1/4 cup1 stick or cube (4oz)

0

000

4

114492

33

100400813

Butter, whipped 1 tablespoon 8 67

Ghee 1 ounce 0 28 249

Lard 1 tablespoon1 cup

00

12.8205

1151849

Oils (canola, corn,olive, safflower,

soybean, sesame,grapeseed)

1 teaspoon1 tablespoon

413.6

514

40120

Oils, (almond,hazelnut, sesame,etc)

1 tablespoon 0 14 120

Peanut Butter,smoothchunk style

2 tablespoons2 tablespoons

6.66.9

1616

188188

Peanut Butter,reduced fat

1 tablespoon 6 95

Shortening,

vegetable, regular, orbutter flavor

1 tablespoon 0 12.8 110

Flour


FatGrams

Calories

All-Purpose Four,unsifted

1 cup1 tablespoon

955.9

1.20

45528.4

Bread Flour 1 cup 99 2 495

Cake Flour 1 cup 88 0 400

Corn (Semolina) Flour3 tablespoons 23 0 110

Oat Flour, blend 1 cup 81 3 390

Potato Starch 1 tablespoon 10 0 40

Rice Flour 1 cup 124 4 560

Rye Flour, lightRye flour, dark

1 cup1 cup

8288

11

374440

Soy Flour. low fat 1 cup 33.4 2.4 287


10/25

Tapioca Flour 1/4 cup 26 0 100

Whole Grain Flour 1 cup 87 2 407

FruitsItem Serving Size Carbohydrates

GramsFatGrams

Calories

Apple, raw 1 medium 21.1 .1 81

Apple cider, canned orbottledApple juice,unsweetened

6 ounces6 ounces

2021.7

00

8587

Applesauce, canned,unsweetened

1/2 cup 15 .2 56

Apricots 3 medium 11.8 .4 51

Avocado 1 ounce1/4 medium1 medium1/2 cup, pureed

2.13148.5

55302.8

4655324185

Banana 1 medium1/2 cup mashed

26.726.4

.6

.6105104

Blackberries 1/2 cup 9.2 .3 37

Blueberries 1/2 cup 10.2 .3 41

Boysenberries 1/2 cup 9.2 .3 37

Cantaloupe 1/2 medium1/2 cup cubed

22.36.7

.7

.29429

Cherries, sweet w/opitsCherries, sour w/opits

1/2 cup1/1 cup

129.4

.7

.25239

Cherries, dried, tart 1/4 cup 43 0 140

Cherry, Maraschino 1 each 2 0 8

Cranberries, whole,raw

1/2 cup 6 .1 23

Cranberry Juice,cocktail

6 ounces 26 0 110


11/25

Cranberry Sauce,canned, sweetened

1/2 cup 53.7 0 209

Currents, dried 1 cup 107 0 408

Dates, pitted, raw 1 cup pitted &chopped1 date

1346

.70

50223

Figs, raw

Figs, dried

1 small1 medium1 large

10 figs

81012

122.2

000

2.2

303747

477

Grapefruit, pink orred

1/2 medium1/2 cup sectionsw/juice

1611.1

.1

.16043

Grapefruit Juice, fresh6 ounces 17 .1 72

Grapes, fresh 1 cup 15.8 .3 62

Grape Juice, cannedor bottled

1 cup 37.8 .2 154

Honeydew Melon 1/10 medium1/2 cup cubed

11.87.8

.1

.14630

Kiwifruit 1 medium1 large

11.313.5

.3

.44655

Lemon

Lemon Peel (Zest)

Lemon Juice, fresh

1 medium1 large

1 teaspoon1 tablespoon

1 tablespoon1/2 cup

5.47.8

.31

1.310.5

.2

.3

00

00

1725

00

430

Lime

Lime Juice, fresh

1 medium

1 tablespoon1/2 cup

7.1

1.420.4

0

00

20

433

Mango 1 medium1/2 cup sliced

35.214

.6

.213554

Nectarines 1 medium1/2 cup sliced

168.1

.6

.36734

Orange, navel 1 medium 15.4 .2 62


12/25

Orange Peel, Zest 1 teaspoon1 tablespoon .5

1.5

00

00

Orange Juice, freshOrange Juice, FreshOrange Juice, cannedor bottled

6 ounces1/4 cup6 ounces

19.36.418.4

.4

.1

.3

8327.678

Papaya

Papaya Nectar,canned or bottled

1 medium1/2 cup cubed6 ounces

29.86.927.2

.4

.13

11727107

Peach 1 medium 9.7 .1 37

Peach, canned in lightsyrup

halves 18 .1 68

Peach, canned inwater

halves 7.5 .1 29

Pear 1 medium orlarge

25.1 .7 98

Pear, canned in lightsyrup

halves 19 .1 72

Pear Nectar halves 16 .1 62

Pineapple, fresh,trimmed

1 slice (3/4"thick)1/2 cup diced

10.49.6

.4

.34239

Pineapple cannedwater-packed

1 cup (crushed,sliced or chunks)1 slice or ring

.20

78.715

Pineapple Juice,canned or bottled

6 ounces 25.8 .2 104

Plum, fresh, pitted 1 ounce 3.7 .2 16

PomegranatesPomegranate Juice

1 pomegranate(3-3/8" dia)8 ounces

3638

00

105150

Prickly Pear, fresg 1 medium 9.9 .5 42

Prunes, dried 10 each 52.7 .4 201

Prune Juice, canned

6 ounces

33.5

.1

136

Raisins, seedless 1/2 cup (notpacked)1/2 cup (packed)

57.565.6

.3

.4219249

Raspberries, freshRaspberry Juice,canned or bottled

1/2 cup8 ounces

7.130

.30

31120

Strawberries, fresh 8 berries 0 50


13/25

1/2 cup 5.2 .3 23

Tangerine 1 medium 9.4 .2 37

Watermelon 1/2 cup diced 5.7 .3 25

Herbs & Spices


FatGrams

Calories

Allspice, ground 1 teaspoon1 tablespoon

1.44.3

.2

.5516

Basil, FreshBasil, Dried

2 tablespoons1 teaspoon

0.9

00

12

Bay Leaf 1 teaspoon

1 tablespoon

.2

1.4

0

.2

2

6Capers, drained 1 tablespoon 0 0 2

Chili Powder 1 teaspoon1 tablespoon

1.44.1

.41.3

624

Cinnamon, ground 1 teaspoon1 tablespoon

1.85.4

.1

.2618

Cloves, ground 1 teaspoon1 tablespoon

1.44

.41.3

721

Coriander Leaf(Cilantro), dried

Coriander Seed

1 teaspoon1 tablespoon1 tablespoon

.3

.92.8

0.1.9

2515

Cumin Seeds 1 tablespoon 2.7 1.3 23

Curry Powder 1 teaspoon1 tablespoon

1.23.7

.3

.9620

Dill Weed, dried

Dill Weed, freshDill Seeds

1 teaspoon1 tablespoon1 cup sprigs1 tablespoon

.61.7.63.6

01.11

38420

Garlic Powder

Garlic Salt

1 teaspoon1 tablespoon1 teaspoon

1.16.1.4

0.10

9283

Ginger, ground 1 teaspoon1 tablespoon 1.33.8 .1.3 619

Ginger Root 1 ounce5 slices

4.31.7

.2

.1208

Marjoram, dried 1 teaspoon1 tablespoon

.41

.01

25

Nutmeg, ground 1 teaspoon1 tablespoon

1.13.5

.82.5

1137


14/25

Oregano, dried 1 teaspoon1 tablespoon

13

.1

.3618

Paprika 1 teaspoon1 tablespoon

1.23.9

.3

.9620

Pepper, Black, groundPepper, Red OrCayenne, groundPepper, White

1 tablespoon1 tablespoon1 tablespoon

4.234.9

.2

.9

.2

161721

Rosemary, freshRosemary, dried

1 tablespoon1 tablespoon

02.1

.1

.5211

Saffron 1 teaspoon .5 0 2

Sage, ground 1 teaspoon1 tablespoon

.41.2

.1

.326

Salt, iodized or non-

iodized

1 teaspoon

1 tablespoon

0

0

0

0

0

0

Thyme, dried

Thyme, fresh

1 teaspoon1 tablespoon1 teaspoon

.92.60

.1

.30

4121

Lamb


FatGrams

Calories

Lamb, blade chop 1 chop 6 128Lamb, ground 4 ounces 26.5 318.7

Lamb, loin chop(lean)

3 ounces 5.3 124

Lamb, rib chop (lean)3 ounces 7 136

Lamb, shoulder (lean)3 ounces 4.9 116

Meats, Misc.


FatGrams

Calories

Braunschweiger (liversausage)

1 ounce 9.1 101.8

Deer, Tenderloin 3 ounces 2 127

Elk, Tenderloin 3 ounces 2.9 138

Pepperoni 10 slices (2 12 273


15/25

ounces)

Polska Kielbasa(Healthy Choice)

2 ounces 2.5 80

Smoked Sausage(Healthy Choice)

2 ounces 2.5 80

Smoked TurkeyKielbasa, 95% fat free

2 ounces 3 70

Nuts & Seeds


FatGrams

Calories

Almonds, whole, dryroasted

1 each1 ounce (23nuts)1 cup

0628

1172

1161826

Almonds, slicedAlmonds, slivered

1 cup1 cup

1821

4755

531624

Brazilnuts, whole,shelledBrazilnuts, whole,shelled

1 ounce (6-8nuts)1 cup

3.517

1993

183918

Caraway Seeds 1 teaspoon1 tablespoon

1.13.3

.31

722.3

Cashews, dry roasted 1 ounce1 cup (halves &whole)

945

1363

162796

Fennel Seeds 1 teaspoon1 tablespoon

1.13

.3

.9720

Filberts (hazelnuts),whole

Filberts (hazelnuts),chopped

1 each1 ounce1 cup

1 cup

4.420.7

17.6

.81884

72

8.7179853

727

Macadamia, whole &halves

1 ounce (10-12nuts)

3.9 21 199

Peanuts, cooked &shelled

1 ounce1/2 cup

612

6.236

90.2414

Peanuts, dry roasted 1 ounce 5 14 160

Peanut Butter, 2 tablespoons 6.6 16 189


16/25

creamy or smooth

Peanut Butter, low-fat2 tablespoons 2.5 100

Pecan, halves 1 ounce (20

nuts)

5 20.4 190

Pine Nuts 1 ounce1 tablespoon

41.4

145

14651

Pistachios 1-ounce (47nuts)1 cup

731.8

13.761.9

164739

Poppy Seeds 1 teaspoon1 tablespoon

1.33.9

14.946.9

Sesame Seeds,

toasted

1 teaspoon

1 tablespoon

.9

2.1

1.5

4.5

10

52

Tahini (sesamebutter)

1 tablespoon 4 8 95

Walnuts 1-ounce (14halves)1 cup (50 halves)1 cup (choppedor pieces)

5.218.322

17.56274

142784.8770

Pasta, Noodles, Rice & Grains - NOTE: 2 ounces dried pasta = 1 cupcooked pasta


FatGrams

Calories

Barley, raw 1 ounce1 cup

20.8135.2

.74.2

100651

Bulgur (Tabbouleh) 1 cup dry1 cup cooked

106.233.8

1.9.4

479152

Couscous 1 cup dry1 cup cooked

142.541.6

1.2.3

692201

Noodles (Chinesechow mein)

1 cup 25.9 13.8 237


17/25

Noodles (Japanesesoba, somen, rice)

2 ounces dry 46 .3 200

Pasta (egg noodles,linguine, macaroni,spaghetti, spials,

lasagne, etc.)

2 ounces dry 42.6 1 212

Rice, arborio 3 tablespoons dry1 cup cooked

3453.4

.4

.5150241

Rice, brown long-grain

1 cup dry1 cup cooked

142.944.8

5.41.8

684216

Rice, white long grain(parboiled or instant)


79.435.1

.3

.3360161

Rice (glutinous orSushi)


151.150.8

1.5

685234

Rice, wild 1 cup raw1 cup cooked

119.835

1.7.6

571166

Pork


FatGrams

Calories

Bacon, cured, raw 1 thick slice3 medium slices

21.9

39

211

378Bacon, cooked 1 medium slice

3 medium slices1 pkg (12 ounce)

412.562.4

52156780

Bacon Bits 1 tablespoon 1 33

Bacon, Canadian style2 slices 4 89

Bologna, pork 1 slice1 ounce

4.65.6

56.870

Bratwurst 2-ounce link 22 256

Ground Pork 1 ounce4 ounces

623.9

74.6297

Ham, cured (butt,lean)

3.5 ounces 5 159

Ham, fresh (lean) 3.5 ounces 6 222

Ham, smoked 3.5 ounces 11 175

Luncheon meat,beef/pork

1 ounce slice 6.11 76

Pork Chop, cooked


18/25

and trimmed of fatcenter cuttop loin chopsrib chops

2.5 ounces3 ounces3 ounces

7.56.98.3

166171186

Pork Roast, cookedand boneless

Loin (tenderlooin)Roast

Rib Roast

3 ounces

3 ounces

5.7

8.6

165

182

Spare Ribs, roasted 6 medium 35 396

Tenderloin Roast(lean and roasted)

3 ounces1 pound

4.121.8

130740.8

Poultry


FatGrams

Calories

Chicken Broth orStock, fat-free

1 cup 0 .5 5

Chicken Breast (w/oskin)

1/2 breast 0 3 142

Chicken Leg (w/oskin)

1 leg ordrumstick

0 2 76

Chicken Meat, roasted1 cup (choppedor diced)

0 8 241

Chicken, whole, meatonly, raw

2 pounds 0 24 1006

Chicken Thigh (w/oskin)

1 thigh 0 6 109

Chicken Hotdog 1 9 116

Turkey breast,processedTurkey breast, BBQTurkey breast,roastedTurkey breast,smokedTurkey breast, white

meat, no skinTurkey, dark meat, noskin

1 ounce3.5 ounce3.5 ounce3.5 ounce3 ounce3 ounce

253457

51135115120120140

Turkey hot dog 1 8 102

Turkey, ground 4 ounces1 pound

9.437.5

169.9675.9

Turkey Kielbasa, 95%fat free

2 ounces 3 70


19/25

Seafood


FatGrams

Calories

Anchovy Fillets 5 medium each(appx .7 oz)

0 2 42

Caviar 1 ounce 4.4 72

Clams, raw 1 each small1 each medium1 cup w/liquid9 large or 20small1 pound w/shells

.1

.12.21.7.7

6.710.716813350.3

Clams, canned 1 cup w/liquid 3.1 236.8

Clams Juice, canned

or bottled

1 tablespoon

1 cup

0 0

0

0

4.8Cod 3.5 ounces .3 85

Crab Meat, cooked 3 ounces1 pound1 whole crab

1.15.81.6

93.5489.3139.7

Flounder/Sole 3.5 ounces .5 68

Grouper 3.5 ounces 1 87

Halibut 3 ounces6 ounces1/2 fillet

1.93.84.7

93.5187224

Lobster 1 ounce

3.5 ounces

1

2

33

91Mussels, w/o shells 1 ounce

3 ounces.61.9

24.473

Oysters, Pacific raw 1 medium4 ounces

1.22.3

40.581

Oysters, Eastern raw 1 medium .2 8.2

Red Snapper 3.5 ounces 2 93

Salmon, AtlanticSalmon, Atlantic

3 ounces1 pound2 pounds

9.234.869.6

155.6612.51225

Salmon, Chinook

Samon, CohoSalmon, ChumSalmon, Sockeye

3 ounces

3 ounces3 ounces3 ounces

8.9

53.27.3

153

124102142.8

Salmon, smoked 3.5 ounces 9 176

Salmon, pink canned 3 ounces1 can (14 3/4-oz)

527.4

118630.5


20/25

Scallops, raw 2 large or 5 small3 ounces1/2 pound

.2

.61.6

26.474.8199.4

Shrimp or Prawns 1 small each1 medium each1 large

3 ounces

.1

.1

.1

1.5

5.36.47.4

90

Shrimp, canned &drained

1 ounce .3 25

Trout, Rainbow 3.5 ounces 11 195

Tuna, fresh 3.5 ounces 8 177

Tuna, solid white,canned in water

2 ounces3-ounce can orpouch7-ounce can orpouch

000

112

7090180

Snacks


FatGrams

Calories

Beef Jerky 1 piece 2 5 82

Popcorn, 94% fat free(average mostbrands)

1/2 (1.5 oz)microwavepackage1 (3 oz)microwave

package

2856

2.55

130260

Popcorn, poppedwithout oil or butter

1 ounce dry or 1quart popped

20 1 109

Sugar and Sweeteners


FatGrams

Calories

Corn Syrup, light 2 tablespoons 0 120

Honey 1 tablespoon 16 0 60

Molasses, dark,unsulphured

1 tablespoon 16 0 60

Sugar, granulated 1 teaspoon(level)1 tablespoon1 cup1 cube

411.91992.56

00000

1546770923


21/25

1 packet (2ounces)

Sugar, Bakers or

superfine

1 teaspoon 0 15

Sugar, brown 1 teaspoon1 tablespoon1/4 cup, packed1/2 cup

4121632

0000

174168136

Sugar, powdered orconfectioners,unsifted

1 tablespoon1 cup

8119

0.1

31462

Syrup, Maple 1 tablespoon 0 50

Sushi Rolls(figures are estimates as every cook makes their sushi a littledifferent)


FatGrams

Calories

Avocado Roll 1 roll (appx 6 to7 pieces)

11 246

California Roll 1 roll (appx 6 to7 pieces)

8.5 266

Cucumber Roll 1 roll (appx 6 to7 pieces)

0 136

Nigiri-Sushi (Fish-wrapped Sushi)

1 piece .5 30

Philadelphia Roll(salmon, creamcheese, avocado)

1 roll (appx 6 to7 pieces)

5 319

Salmon Sashimi 2 pieces, no rice 6 164

Shrimp Tempura roll 1 roll (appx 6 to7 pieces)

13 544

Spicy Tuna Roll 1 roll (appx 6 to7 pieces)

11 290

Spider Roll (fried soft-

shell crab):

1 roll (appx 6 to

7 pieces)

12 317

Tuna Nigiri 2 pieces over rice 1 240

Pickled Ginger 1 ounce 0 20

Miso Soup 1 cup 50

Sushi Rice 1 cup 3 198


22/25

Vegetables


FatGrams

Calories

Argula, raw 1 pound1 oz1/2 cup

17.71.10

000

10472

Artichoke, globe 1 medium (11.3oz)1 large (14.3 oz)

13.17

00

6076

Artichoke hearts,canned & marinated

3.5 oz 6 1.5 225

Asparagus, raw 1 pound4 spears

8.92.1

.5

.15413

Beans, green (fresh)Beans, green(canned) & drained

1/2 cup1/2 cup 4.95.1 .2.1 2223

Beans, black, canned 1/2 cup15-ounce can

19 11.5

90300

Beans, Garbanzo(chick peas), canned

1/2 cup 27 1.4 143

Beans, Kidney,canned

1/2 cup 19 .4 104

Beans, lentils, ciijed 1/2 cup 20 .4 115

Beans, Lima, cooked 1/2 cup 26.8 .4 139

Beans, refried,canned, regular

1/2 cup 21 1.2 121

Beans, refriedvegetarian

1/2 cup 15 1 70

Beans, navy, cooked 1/2 cup 24 .5 129

Beets 2 medium1/2 cup sliced

16.36.8

.2

.17130

Broccoli 1 medium stalkor spear1/2 cup chopped

7.92.3

.5

.24212

Brussel Sprouts 1 sprout 1.8 .1 8

Cabbage, Chinese raw1/2 cup shredded .8 .1 5

Cabbage, green raw 1/2 cup shredded1.9 .1 28

Cabbage, red raw 1/2 cup shredded2.1 .1 10

Carrot, raw 1 baby 1 0 5


23/25

1 medium1 large

67

00

2530

Cauliflower 1 medium head1 floweret

301

10

1443

Celery 1 large stalk orrib1 medium stalkor rib1 small stalk orrib

211

000

962

Chiles, green, canned 2 TABLESPOONS 2 0 10

Corn 1 medium ear1 cup

17.2123

18

77606

Corn, cream style 1/2 cup 23.2 .5 93

Cucumber 1 medium tolarge

8.8 .4 39

Eggplant, raw 1 medium 6.4 .1 27

Endive 1/2 cup chopped1 head

.817.2

.11

486

Garlic 1 clove 1 0 4

Greens (Collards),rawGreens (Collards),boiled drained

1/2 cup chopped1/2 cup chopped

1.33.9

0.1

617

Jicama (Yam BeanTuber)

1 ounce1 pounduntrimmed

2.536.5

.1

.312170

Lettuce, Bibb, Bostonor butterheadLettuce, Iceberg

1 head1 medium head

.41

3.811.3

2170

Lettuce, Leaf 1 1/2 cupsshredded

0 15

Mushrooms, raw 5 medium

1/2 cup pieces orslices

1.5

0

0

20

18

Mushrooms, canned 1/2 cup .2 19

Okra 6 pods 0 30

Onion, bulb 1 medium1/2 cup, chopped

916.9

2.1

4030


24/25

Onions, green

1 cup chopped1 large

2 00

327

Peas, green, snap 1/2 cup1 cup

1020

2.5

67110

Peas, black-eyed(cooked)

1/2 cup .5 99

Peas, split peas 1/4 cup dry 0 110

Peas, Snow1/2 cup 0 34

Pepper, bell 1 medium2 tablespoonsminced1/2 cup chopped

7.54

.20.2

35112

Pepper, red roasted 7 ounce jar 4 0 50

Pepper, chilePepper, chipotle inadobe sauce, canned

1 pepper2 tablespoons 2

0.5

2015

Potato. baked withskin

1 small1 medium (7ounce)1 large

20.1.1.2

72.7220145.4

Potato, Baby Red-Skinned, boiled

4 ounces .1 86

Potatoes, Mashed 1/3 cup 1 66

Potato, sweet 1 medium 0 130

Pumpkin, canned 1 cup15-oz can

.71.75

83.3140

Radish 3 radishes 1 0 5Rutabaga 1/2 cup 0 25

Sauerkraut, canned,solids & liquid

1 cup drained1 cup undrained

.2

.32744.8

Shallot, raw 1 tablespoon 1.7 0 7.2

Spinach 1 1/2 cupsshredded

0 40

Squash, Acorn 1 medium (1.3lbs)

44.9 .4 172

Squash, Summer 1/2 medium 0 20

Squash, Butternut 1 cup cubes .1 63

Tomato, whole, rawTomato, whole, rawTomato, Cherry, rawTomato, Cherry, rawTomato, Italian orPlum

1 medium1 large1 cherry5 each1 each

68143

.41000

263841013


25/25

Tomatoes, wholecanned

1/2 cup1 cup14.5 oz can28 oz can

51035

0000

23461535

Tomatoes, sun-dried

Tomato Paste, canned2 tablespoons1 cup6-ounce can

000

30241150

Tomato Sauce,canned

2 tablespoons1 cup6-ounce can

000

3073.5150

Tomato juice 1 cup14.5-oz can28-oz can

.200

4190280

Vegetable Cocktail

Juice (V8 Juice)

1 cup

5.5-ounce can

11 0 46

35Water chestnuts 5-ounce can 0 100

Zucchini 1 small1 medium1 large1 cup chopped

.2

.3

.5

.2

16.527.445.217.4

Documents

Item Frankfurter, Beef Ground Beef, Lean (Broiled