Preventing Type 2 Diabetes Selay Lam PGY1, Internal Medicine October 29, 2008.
FOR PREVENTING TYPE 2 DIABETESFOR PREVENTING TYPE 2 DIABETES. More than 1,500 foods, including...
Transcript of FOR PREVENTING TYPE 2 DIABETESFOR PREVENTING TYPE 2 DIABETES. More than 1,500 foods, including...
YOURGAMEPLAN
FAT AND CALORIE COUNTERNIH Publication No. xx-xxxxxxFebruary 2003
A joint program of the National Institutes of Health and the Centers for Disease Control and Prevention.
U.S. Department of Health and Human Services
FOR PREVENTING TYPE 2 DIABETES
More than 1,500 foods, including regional foods from all parts of the United States.
Complete information onFAT GRAMS • CALORIES
FAT AND CALORIE COUNTER
About the Fat Counter
The Fat Counter is designed to help you keep track of the number of fat grams and calories you eat. It shows the grams of fat and calories for more than 1,500 commonly eaten foods.
Foods are listed from A to Z.
Regional foods are at the back of the book.
Please note:•∑ If the food is described as having the “skin removed”
or fat “trimmed,” this has been done before cooking.•∑ Cooking methods are without added fat unless described
differently (for example, “stir-fried”).•∑ Serving sizes are after cooking (if any) and with only the
parts to be eaten (for example, no bone).•∑ Modified foods (low-fat, diet, etc.) are described as such.•∑ Foods containing “mayo” are prepared with imitation
mayonnaise.
If you eat manufactured products such as frozen dinners or store-bought cookies, look at the food label to find the grams and calories. You can add these and other foods that are not in the Fat Counter to the blank pages at the back of the book.
Acknowledgements
The fat gram and calorie values in the Fat Counter were calculated using the Nutrient Data System (NDS, version 2.8)from the University of Minnesota Nutrition Coordinating Center.Appreciation is expressed to Antoinette Angeles, Bonnie Gillis,Holly Henry, and Gaye Koenning for their conscientious work in researching the nutrient values and to Carolyn Huffmyer for her preparation of the manuscript. The nutritionists from the Diabetes Prevention Program and Women’s Health Initiativeprovided valuable suggestions for improving this guide.
Version 1.0Copyright ©1996 by the University of Pittsburgh.All rights reserved.Developed by the Diabetes Prevention ProgramLifestyle Resource Core,Rena R. Wing, PhD, and Bonnie Gillis, MS, RD.Supported by the National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health.
(g)
Anchovies, canned in oil,drained (1 can = 2 oz)
Apple, 2 3/4” diamApple butterApple, cider or juice,
unsweetenedApplesauce, unsweetenedApples, driedApricot halves, driedApricot nectar, unsweetened Apricots, fresh (2 = 1/2 cup)Artichoke, globeAsparagus spearsAvocado, black or green skin
Baby cornBacon:
turkeypork
Bacon bits:imitationreal
Bacon FatBagel:
white, 3” diamwhite, with raisins, 3” diamwhite, 4” diamwhole wheat, 3” diamwhole wheat, with raisins,
3” diamwhole wheat, 4” diam
1 can1 each1 Tbsp
3/4 cup1/2 cup1/4 cup1/4 cup3/4 cup1/2 cup1 med
1/2 cup1/2 cup
1/2 cup
1 slice1 slice
1 Tbsp1 Tbsp1 Tbsp
1 each1 each1 each1 each1 each
1 each
400
0000000011
0
23
129
11211
2
948134
8752527723376025121
20
3236
322989
157183279168195
290
(g)
Baked Beans:vegetarian baked beanspork and beans (Campbell’s®)
Baklava, 2” squareBamboo shoots, cannedBanana, fresh, 8” longBanana pudding,
With vanilla wafersBarbecue sauceBarleyBBQ sandwich, on a bun:
chickenporkbeef
Beans and peas, dried (navy, lima,red, pinto, kidney or black beans, split peas, lentils, black eye peas, pigeon peas):
no fat addedcooked with bacon,
ham or sausageBeans, green, or Italian:
no fat addedcooked with bacon, ham
or sausageBeans, mungBeef, cannedBeef jerky:
strip, 8 1/2” x 1” x 1/8”cut pieces
Beef stew, gravy-based,with vegetables:
homemade, with round steak,trimmed, no fat added
1/2 cup1/2 cup
1 pc1/2 cup1 each
1/2 cup1 Tbsp1/2 cup
1 med1 med1 med
1/2 cup
1/2 cup
1/2 cup
1/2 cup1/2 cup1/2 cup
1 pc1/2 cup
1 cup
122700
400
61018
1
2
0
2010
38
3
1271403811296
1521296
245341396
129
144
19
34139166
67204
161
(g)
homemade, with stew meat,trimmed, no fat added
homemade, with stew meat,trimmed, fat added
homemade, with stew meat,untrimmed, fat added
cannedBeef Stroganoff (no noodles),
homemade:with round steak, trimmed,
nonfat sour cream, no fat added
with beef cubes, trimmed,nonfat sour cream, no fat added
with beef cubes, trimmed,low fat sour cream, fat added
with beef cubes, untrimmed regular sour cream, fat added
Beer (1 can = 12 fl oz):low calorieregular, malt, or no alcohol
BeetsBiscochitos (cookie), 1 1/2” diamBiscuit, from refrigerated dough:
buttermilk (Pillsbury®)buttermilk, flaky
(Hungry Jack®)Grands! (Pillsbury®)
Biscuit, from mix, small, 2” diamBiscuit, mix only:
Bisquick® LightBisquick®
Blackberries, fresh
1 cup
1 cup
1 cup 1 cup
1 cup
1 cup
1 cup
1 cup
1 can1 can
1/2 cup1 pc
1 each
1 each1 each1 each
1/3 cup1/3 cup1/2 cup
7
11
1614
5
14
22
37
0003
1
487
260
192
228
269237
247
310
378
485
1011483758
50
90190125
15017037
(g)
Blintz, cheese filled, 7” longBlueberries, freshBok choy:
no fat addedstir-fried
Bologna:chicken or turkeybeef light or porkbeef, regular
Borscht (beet soup)BouillabaisseBraunschweigerBread, rye:
dietregular
Bread, white or whole wheat:dietregular
Bread pudding, with raisinsBread crumbs, plainBreaded and fried steak
(chicken-fried steak)Bread stick, 5” longBreakfast biscuit (McDonald’s®):
plainwith bacon, egg, cheesewith sausagewith sausage, egg
Breakfast Croissan’wich (Burger King®):plain, croissant onlywith egg, cheesewith egg, bacon, cheesewith egg, sausage, cheese
1 each1/2 cup
1/2 cup1/2 cup
1 oz1 oz1 oz
1 cup1 cup1 oz
1 slice1 slice
1 slice1 slice
1/2 cup1 cup
3 oz1 each
1 each1 each1 each1 each
1 each1 each1 each1 each
90
02
468089
11
0196
151
13282935
9202441
18441
1030
56708861237102
5267
4070217427
24064
262456435519
163302348537
(g)
Breakfast drink, instant:with skim milkwith whole milk
Breakfast fruit drink powders,pre-sweetened, prepared
(Tang®, etc)BroccoliBroccoli, with cheese sauce:
with skim milk, nonfat cheese, no fat added
with skim milk, reduced fat cheddar, fat added
with whole milk, regular cheddar, fat added
Broccoli casserole with mushroom soup, mayonnaise,
cheese and crackers:with nonfat mayo,
nonfat cheesewith reduced calorie mayo,
reduced fat cheddarwith regular mayo, regular
cheddarBroth or bouillon:
beefchicken
Brownie, 2 1/2” square:without nutswith nuts
Brussels sprouts
1 cup1 cup
1 cup1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1 cup1 cup
1 pc1 pc
1/2 cup
18
00
0
5
9
5
13
24
01
18230
189245
11526
58
100
128
114
176
262
2939
31036833
(g)
Brussels sprouts, with cheese sauce:
with skim milk, nonfat cheese, no fat added
with skim milk, reduced fat with whole milk, regular
cheddar, fat addedBulgur, cookedBun, hamburger, 3” diamBun, hamburger, 4” diamBun, hot dog, 6” long (regular)Bun, hot dog (large)Burrito (Taco Bell®):
light beanlight supremebeanbeef
Burrito, breakfast,fast food (McDonald’s®)
Burrito made from 8” tortilla:bean with cheese
with nonfat refried beans,reduced fat cheddar
with homemade refried beans, regular cheddar
beef, plainbeef with beans and cheese
with nonfat refried beans,reduced fat cheddar
with homemade refried beans, regular cheddar
chicken, plain
1/2 cup1/2 cup
1/2 cup1/2 cup1 each1 each1 each1 each
1 each1 each1 each1 each
1 each
1 each
1 each1 each
1 each
1 each1 each
06
1002323
591421
17
10
2310
9
125
69115
1467491161123163
300373420484
280
312
452228
237
271190
(g)
chicken with beans and cheesewith nonfat refried beans,
reduced fat cheddarwith homemade refried
beans, regular cheddarButter:
whippedregularregular
Butter budsButtermilk:
1/2% fat1 1/2% fatwhole
Cabbage:no fat addedcooked with bacon,
ham or sausageCabbage roll, with ground beef
and rice, 3” long x 2” diam:with diet lean (10% fat)
ground beefwith regular (25% fat)
ground beefCake, angel food, 1/8 of 10” diamCake, yellow or chocolate from
mix, 3” x 3” x 2”:without icingwith icing, whitewith icing, chocolate
1 each
1 each
1 tsp1 tsp
1 Tbsp1 tsp
1 cup1 cup1 cup
1/2 cup
1/2 cup
1 roll
1 roll1 pc
1 pc1 pc1 pc
6
10
34120
148
0
2
3
60
132427
217
252
23341026
110120149
16
31
95
121212
296595551
(g)
Cake, pound, 4 1/2” x 2 1/2” x 1/2”:fat-freeregular
Calzone, 4” diam:with cheese and meatwith cheese
Canadian baconCandy:
caramelsdivinity (1 pc = 0.5 oz)divinity with nuts
(1 pc = 0.5 oz)fudge, 1” cube
plainwith nuts
gumdrops, 1/2” diamhard (1 pc = 0.2 oz)jelly beans (1 pc = 0.1 oz)licorice (1 stick = 0.4 oz)marshmallows (large size)taffy (1 pc = 0.5 oz)truffle (1 pc = 1 oz)
Candy bars:Baby Ruth®, 2.18 oz barchocolate bar, regular size,
1.5 oz bar chocolate bar with almonds,
regular size, 1.5 oz bargranola bar, regular, 0.9 oz bargranola bar, fat-free, 1.5 oz barHershey’s Kiss®
1 pc 1 pc
1 pc1 pc
1 slice
3 pcs3 pcs
3 pcs
1 pc1 pc3 pcs1 pc3 pcs
1 stick1 each2 pcs1 pc
1 bar
1 bar
1 bar1 bar1 bar2 pcs
110
552
20
3
2400000111
13
13
14413
106176
9910539
92168
199
8499412231402372143
274
221
21611012750
(g)
M&M’s®, regular pkg = 1.7 ozM&M’s®, peanuts, regular
pkg = 1.7 ozMilky Way®, 2.2 oz barReese’s Peanut Butter Cup®,
1.6 oz pkg of 2Snickers®, 2.1 oz bar
Caramel, butterscotch syrupCaramel corn, fat-free,
Cracker Jack® Caramel corn, coated popcorn
with peanuts, Cracker Jack®CarrotsCarrot and raisin salad:
with nonfat mayowith reduced calorie mayowith regular mayo
CatsupCauliflowerCauliflower, with cheese sauce:
with skim milk, nonfat cheese, no fat added
with skim milk, reduced fat cheddar, fat added
with whole milk, regular cheddar, fat added
CaviarCeleryCereal, cold:
without nutscornflakespuffed ricewheat flakes
1 pkg
1 pkg1 bar
1 pkg1 bar
1 Tbsp
3 cups
3 cups 1/2 cup
1/2 cup1/2 cup1/2 cup1 Tbsp1/2 cup
1/2 cup
1/2 cup
1/2 cup1 Tbsp1/2 cup
1 cup1 cup1 cup
11
1310
14130
0
130
071600
0
5
830
001
228
244258
22227152
305
50535
761241991617
52
95
1244013
11057
100
(g)
with nutsMueslix Golden Crunch®Fruit and Fiber® - Dates,
Raisins, Walnutsgranola
fat-free (Health Valley®)regular (Nature Valley®)homemade, with nuts
Cereal, hot:Cream of Wheat®
no fat addedfat added
gritsno fat addedfat added
oatmealno fat addedfat added
Cereal party mix, homemade Challah bread, 3 1/2” x 2” x 1/2”Cheese:
Fat-free cheesesfat-free cream cheeseKraft free® (1 slice = 0.75 oz)Weight Watchers’®, fat-free
American slicesReduced fat cheesesBorden’s Lite-line®
(1 slice = 0.67 oz)Kraft Light N’ Lively®
(1 slice = 0.75 oz)“Laughing Cow Wedges-Light®”
(1 wedge = 1 oz)
1 cup
1 cup
1/4 cup1/4 cup1/4 cup
1/2 cup1/2 cup
1/2 cup1/2 cup
1/2 cup1/2 cup1 cup1 slice
1 oz1 slice
1 oz
1 slice
1 slice
1 wedge
3
3
1410
02
02
13
221
00
0
1
3
4
239
173
7395174
6178
7390
739031867
2330
38
30
55
70
(g)
Cheddar, Colby, Monterey Jack, provolone (generic,Kraft Light Naturals®,Kraft Healthy Favorites Natural®, Weight Watchers’Natural®)
Part-skim cheesesLight cream cheeseNeufchatel®Mozzarella, part skimRicotta, part skimWhole milk cheesesAmerican, Cheddar,
Monterey JackBlue, Brie, Gouda,
provolone, SwissCream cheese, regularFarmer’s cheese, regularGoat’s cheese, fetaMozzarellaParmesan cheese, dry gratedProcessed cheeseRicotta
Cheese, cottage:uncreamed (dry curd)nonfatlow fat (1% fat)low fat (2% fat)creamed (4% fat)
Cheese puffs
1 oz
2 Tbsp2 Tbsp
1 oz1/2 cup
1 oz
1 oz2 Tbsp
1 oz1 oz1 oz
2 Tbsp1 oz
1/2 cup
1/2 cup1/2 cup1/2 cup1/2 cup1/2 cup1 cup
5
57510
9
8101673916
0012511
79
647579170
114
10110129759046106214
617182101109184
(g)
Cheese sauce:with skim milk, nonfat
cheese, no fat addedwith skim milk, reduced fat
cheddar, fat addedwith whole milk, regular
cheddar, fat addedCheesecake, 9” diam:
with cream cheese, low calorie, commercial
with cottage cheese,commercial
with light (18% fat) cream cheese, homemade
with regular (35% fat) cream cheese, homemade
Cherries, sweet, freshChestnuts, roastedChicken, light meat onlyChicken, dark meat only Chicken a la King
(no toast or rice):with skim milk, chicken
breast, skin removedwith whole milk, dark meat,
skin removedChicken and vegetable stir fry:
with chicken breast, skin removed
with dark meat, skin removed
1/4 cup
1/4 cup
1/4 cup
1/8 pie
1/8 pie
1/8 pie
1/8 pie1/2 cup1 each1 oz1 oz
1 cup
1 cup
1 cup1 cup
0
7
11
5
12
27
411012
14
20
79
52
108
146
138
303
474
58552194756
283
328
167184
(g)
Chicken breast (1 med = 1/2 breast):baked with oven coating mix,
skin removedbaked, broiled, or stewed
skin removedskin eaten
breaded/battered, pan-friedskin removedskin eaten
breaded/battered, deep-fried (fast food):skin removedskin eaten
Chicken drumstick:Baked with oven coating mix,
skin removed baked, broiled, or stewed
skin removedskin eaten
breaded/battered, pan-friedskin removedskin eaten
breaded/battered, deep-fried(fast food):skin removedskin eaten
Chicken thigh:baked with oven coating mix,
skin removedbaked, broiled, or stewed
skin removedskin eaten
1 med
1 med1 med
1 med1 med
1 med1 med
1 med
1 med1 med
1 med1 med
1 med1 med
1 med
1 med1 med
3
39
512
1724
2
27
38
815
4
48
161
142205
174242
347439
82
73123
89143
178247
113
102147
(g)
breaded/battered, pan-friedskin removed skin eaten
breaded/battered, deep-fried(fast food):skin removedskin eaten
Chicken wing:baked with oven coating mix,
skin removedbaked, broiled, or stewed
skin removedskin eaten
breaded/battered, pan-friedskin removedskin eaten
breaded/battered, deep-fried(fast food):skin removedskin eaten
Chicken casserole, with egg noodles, mushroom soup, and vegetables:
with chicken breast, skin removed, no cheese
with chicken breast, skin removed, regular cheddar
with dark meat, skin removed, regular cheddar
Chicken Creole (no rice):with chicken breast, skin
removedwith dark meat, skin removed
1 med 1 med
1 med1 med
1 med
1 med1 med
1 med1 med
1 med1 med
1 cup
1 cup
1 cup
1 cup1 cup
610
1218
2
27
38
512
5
7
9
310
121170
226295
49
44102
52115
94183
214
242
253
174221
(g)
Chicken fricassee:with chicken breast, skin removed, skim milkwith dark meat, skin
removed, whole milkChicken gizzard:
baked, broiled, or stewedbreaded/battered, pan-friedbreaded/battered, deep-fried
Chicken liver:baked, broiled, or stewedbreaded/buttered, pan-friedbreaded/buttered, deep-fried
Chicken McNuggets (McDonald’s®)
Chicken, 1 whole, baked, broiled,or stewed:
skin removed (17 oz)skin eaten (21 oz)
Chicken or turkey breast,processed
Chicken or turkey roll,processed
Chicken salad, with chicken breast,skin removed, no egg:
with nonfat mayowith reduced calorie mayowith regular mayo
Chicken sandwich:Grilled (Wendy’s®)breaded, fried filet,
without dressingbreaded, fried filet, with
dressing
1 cup
1 cup
1 cup
1 each1 each1 each
1 each 1 each1 each
6 pcs
1 med1 med
1 oz
1 oz
1/2 cup1/2 cup1/2 cup
1 each
1 each
1 each
29
20
28
124
124
18
3171
1
2
61221
8
17
28
457
414
468
354387
313979
306
8861345
30
42
135183258
294
382
488
(g)
Chicken stew with vegetables:homemade with chicken
breast, skin removed,tomato-basedcanned
Chicken tenders (Burger King®)Chicken with almonds
(Chinese style):with chicken breast, skin
removedwith dark meat, skin removed
Chick peas (garbanzos)Chiles, hot (fresh, canned, or
roasted)Chili:
without meatwith diet lean (10% fat)
ground beef, with beanswith diet lean (10% fat)
ground beef, no beanswith regular (25% fat)
ground beef, with beanswith regular (25% fat)
ground beef, no beanscanned, Hormel®, no beans
Chili sauceChimichanga, fried, 7” diam tortilla
bean and cheesechicken and cheesebeef and cheese
Chinese cabbage:no fat addedstir-fried
1 cup1 cup6 pcs
1 cup1 cup
1/2 cup
1/2 cup
1 cup
1 cup
1 cup
1 cup
1 cup1 cup
1 Tbsp
1 each1 each1 each
1/2 cup1/2 cup
41112
14182
0
1
5
6
11
14160
131524
02
224221232
308333134
17
113
203
186
249
24326016
256386345
1030
(g)
Chipped beef, creamed:with skim milk, no fat addedwith whole milk, fat added
Chipped or dried beefChocolate
baking chocolatecarobchocolate chipschocolate chipscocoa powdercocoa powder
Chocolate pudding:instant, with skim milkinstant, with whole milkhomemade, with egg and
skim milkhomemade, with egg and
whole milkChocolate syrup, thinChop suey (no noodles):
with vegetables onlywith chicken breast, skin
removedwith beef round steak, trimmed
Chopped ham, lunch meatChow mein, canned (no noodles):
with beefwith chicken
Clams (7 med = 3 oz)Club sandwich, with dressing
(chicken/turkey with bacon)Cobbler, peach, pastry topping
1 cup1 cup3 oz
1 oz1 oz
1 Tbsp1 cup
1 Tbsp 1 cup
1/2 cup1/2 cup
1/2 cup
1/2 cup1 Tbsp
1 cup
1 cup1 cup1 oz
1 cup1 cup3 oz
1 each1/2 cup
3223
1693
50112
14
6
90
3
445
242
2211
192357140
1481515080512197
116145
194
22041
81
12513170
114124129
481251
(g)
Cocktails with whipping cream(31% fat):White RussianAlexander with ginGrasshopper
Cocktail sauceCocoa or hot chocolate
homemadewith skim milkwith whole milk
made from mixwith waterwith skim milkwith whole milk
Coconut, dried, shredded,unsweetened
Coconut milk:lightregular
Coffee cake with streusel topping, 3” x 3” x 1 1/2”without nutswith nuts
Coffee, espresso (regular or decaffeinated)
Coffee, flavored, prepared from mix (amaretto, cappuccino,Swiss mocha, etc)
Coffee, café au lait, or cappuccino:with skim milkwith whole milk
Coffee, regular or decaffeinated
3 fl oz3 fl oz3 fl oz1 Tbsp
1 cup1 cup
1 cup1 cup1 cup
1 Tbsp
1 cup1 cup
1 pc1 pc
2 fl oz
1 cup
1 cup1 cup1 cup
7990
17
118
4
1251
2023
0
3
040
22523625316
124175
125153213
38
144473
448480
1
77
51865
(g)
Coleslaw:with nonfat mayowith reduced calorie mayowith vinaigrette dressingwith regular mayo
Cookies:small, 1-2” diamanimal crackersarrowrootbutter, commercialchocolate chip, homemade
without nutswith nuts
chocolate covered graham crackers
chocolate covered marshmallow
fat-free Fig Newtons®fig barsfortune cookiesgingersnapsGirl Scouts
Thin Mints®Trefoils®
graham crackers, 2 1/2” squareslady fingersLemon coolers®macaroonsoatmeal, homemadeOreo®Oreo Double Stuff®peanut buttersandwich cookies
1/2 cup1/2 cup1/2 cup1/2 cup
12 pcs4 pcs4 pcs
3 pcs3 pcs
3 pcs
2 pcs2 pcs2 pcs 4 pcs4 pcs
2 pcs2 pcs4 pcs3 pcs4 pcs 1 each3 pcs2 pcs2 pcs2 pcs3 pcs
09921
559
1215
9
40223
42314354897
48111127211
122116181
222251
195
1069911199110
73511186812553132104138171150
(g)
sugar, commercialTeddy Grahams®vanilla wafersmedium, 2 1/2 - 3” diambutter or sugar, commercialchocolate chip, homemade
without nutswith nuts
oatmealwithout nutswith nuts
peanut butter, commercialpeanut butter, homemadePecan Sandies®large, 3 1/2 - 4” diambutter or sugar, commercialchocolate chip, homemade
without nutswith nuts
oatmeal, homemade, no nutspeanut butter, commercialpeanut butter, homemade
Cordials and liqueurs:Amaretto, Cointreau®, crème de menthe, Grand Marnier®Irish Cream liqueur
Corn:whole kernelcream-styleon the cob, 5” ear, plainon the cob, 5” ear, with fat
Corn bread, 3” x 3” x 1”Corn chipsCorn dog
3 pcs8 pcs6 pcs
1 pc
1 pc1 pc
1 pc1 pc1 pc1 pc1 pc
1 pc
1 pc1 pc1 pc1 pc1 pc
1 fl oz1 fl oz
1/2 cup1/2 cup
1 ear1 ear1 pc
1 cup1 each
716
4
56
363105
6
16197 518
02
01157925
13642147
75
98111
821146718985
125
295335176112335
8089
6610483117180142341
(g)
Corned beef:lunch meat, deliround or cannedbrisket
CouscousCrab:
Bluesoft shell, breaded/
battered, pan-friedDungeness or Alaskan King
Crab cake, fried, 3 1/2” diam x 1/2”Crackers, regular:
butter, round cheese roundsclubcrackers with cheese or
peanut butter fillingCuban crackersgoldfishgraham, 2 1/2” squarematzo, 6” diamMelba, roundoysterrice cake, 4” diamrice crackersRitz®Ry Krisp® triple crackersaltines/sodaTriscuits®Wheat Thins®
Crackers, reduced fat:Ritz®Triscuits®Wheat Thins®
1 oz3 oz3 oz
1/2 cup
2 oz
2 oz3 oz
1 each
8 pcs8 pcs8 pcs
4 pcs6 pcs30 pcs4 pcs1 pc
6 pcs20 pcs2 pcs1 oz
8 pcs4 pcs8 pcs6 pcs16 pcs
5 pcs8 pcs18 pcs
113160
1
2217
766
73230031083346
234
31213213101
58
7987
260
122121126
13712782118112718470111144120101117130
70130120
(g)
Cranberries, freshCranberry juice cocktail,
sweetenedCranberry sauceCrawfishCream:
half and halfhalf and halfheavy (31% fat)
Creamer, non-dairyliquid, fat-free (Coffee-mate®)liquid, regularpowder, reduced fatpowder, regular
Cream puff with filling, 3 3/4” diam with chocolate frosting
Crepe, 6” diamCrisp, fruit (apple)Croissant, 5” long, plainCroquette, fried:
fishsalmonchickenham
CroutonsCucumber, rawCupcake:
without icing, yellow,commercial
with icing, yellow,commercial
Hostess®, light, chocolateHostess®, chocolate
1 cup
3/4 cup1/4 cup
3 oz
1 tsp1 Tbsp1 Tbsp
1 Tbsp1 Tbsp1 tsp1 tsp
1 pc1 pc
1/2 cup1 pc
1 pc1 pc1 pc1 pc
1/4 cup1/2 cup
1 pc
1 pc1 pc1 pc
0
001
125
0101
1731119
788900
3
626
47
10810575
72044
1017911
27980303324
153159164163317
78
155122167
(g)
Custard, baked:with skim milkwith whole milk
Danish pastry, 3” x 3” x 1”:without frostingwith frosting
Dates, driedDeviled eggs:
with nonfat mayowith reduced calorie mayowith regular mayo
Dim sum, meat and shrimp filledDirty riceDonuts:
cake, 3” diamchocolate, glazed, Dolly
Madison®yeast, glazed, 4” diam
Dressing, stuffing, made from mix (Stove Top®):
no fat addedfat added
Dressing, stuffing, cornbread, fat added, homemade
Dressing, stuffing, rice, fat added, homemade
Duck, domesticskin removedskin eaten
Dumpling, main dish type,plain, for stews, 2” diam
1/2 cup1/2 cup
1 pc1 pc5 pcs
1/2 egg1/2 egg1/2 egg
1 pc1 cup
1 pc
1 pc1 pc
1/2 cup1/2 cup
1/2 cup
1/2 cup
3 oz3 oz
1 pc
36
12160
23525
8
1221
19
23
9
1024
4
138159
191290114
36445751271
145
237399
109177
385
177
187287
112
(g)
Eclair with custard filling and chocolate frosting
Egg Foo Yung, 4” diam x 1/4”:without meat with shrimpwith chicken
Egg McMuffin (McDonald’s®)Egg nog:
with 2% fatregular
Egg roll, medium, fried:with vegetables, no meatwith shrimpwith chickenwith pork
Egg salad:with nonfat mayowith reduced calorie mayowith regular mayo
EggplantEggplant, breaded/battered, friedEggplant Parmesan casserole,
3” diam x 1/2”Eggs, fried without fat, hard
cooked, or poached:white onlyyolk onlywhole egg
Eggs, fried with fatEggs, scrambled:
no fat addedfat added
1 pc
1 pc1 pc1 pc
1 each
1 cup1 cup
1 roll1 roll 1 roll1 roll
1/2 cup1/2 cup1/2 cup1/2 cup1/2 cup
1 pc
1 med1 med1 med1 med
2 med2 med
17
10101113
819
6789
61527011
4
0556
1015
279
131149161292
189342
97163172180
12218328013173
64
14546683
150197
(g)
Eggs, substitute:Egg Beater®
no fat addedfat added
Second Nature®(no fat, no cholesterol)no fat addedfat added
Scramblers®no fat addedfat added
Eggs Benedict, made with hollandaise sauce, regular boneless ham, 2 med eggs
Elephant ear, pastry, 4” diamEnchilada, without beans, 6” long
with chicken breast, skin removed, reduced fat cheddar
with chicken, dark meat, skin removed, regular cheddar
with beef, diet lean (10% fat) ground beef, reduced fatcheddar
with beef, regular (25% fat) ground beef, regular cheddar
with cheese (no meat), reduced fat cheddar
with cheese (no meat), regular cheddar
1/2 cup1/2 cup
1/2 cup1/2 cup
1/2 cup1/2 cup
1 svg1 pc
1 each
1 each
1 each
1 each
1 each
1 each
06
06
614
4816
4
8
6
12
7
14
3889
3889
131195
723300
159
185
166
211
180
228
(g)
Enchilada sauceEndive, rawEnglish muffinEscarole, raw
Fajita, 9” tortilla:with chicken breast, skin
removed, plainwith beef skirt, trimmed,
plainwith chicken breast, skin
removed, regular cheddar,guacamole
with beef skirt, trimmed,regular cheddar, guacamole
Falafel, fried (1 patty = 1 oz)Fatback, pork (Armour®)Fettuccini Alfredo:
with half and half cream,no fat added
with half and half cream,fat added
with regular cream (31% fat), fat added
Figs, driedFish, fresh or frozen, cooked,
no fat added:Low fat fishBarracuda, sea bass, bream,catfish, cod, crappie, croaker,drumfish, flounder, grouper,haddock, halibut, kingfish,
1/4 cup1/2 cup1 whole1/2 cup
1 each
1 each
1 each
1 each1 patty
2 oz
1 cup
1 cup
1 cup3 small
0010
14
16
18
206
46
9
14
191
142
1342
406
421
457
472111410
287
338
373143
(g)
mahi mahi, orange roughy,perch, pike, plaice, red fish,red snapper, rockfish, scrod,sheepshead, sole, speckled trout,sunfishMedium fat fishAngelfish, bluefish, fresh tuna,gulf butterfish, mackerel, salmon (Atlantic, coho, pink, chum,Lake Michigan), shark, smelt,spadefish, striped bass,swordfish, trout (rainbow, lake,sea), whitefish, yellowtailHigh fat fishHerring, pompano, salmon (Chinook, sockeye), fresh sardines, wahoo
Fish, fillets, commercial pre-coated,breaded/battered, fried
Fish sandwich, breaded/battered,fried, with tartar sauce
Fish stick, bakedFlan:
with skim milkwith whole milk
Focaccia bread, 1/8 of 12” diamFrench fries:
oven baked from frozen,light
oven baked from frozen,regular
fried from freshfast food, McDonald’s®fast food, McDonald’s®
3 oz
3 oz
3 oz
3 oz
1 each1 oz
1/2 cup1/2 cup
1 pc
1/2 cup
1/2 cup1/2 cupsm svglrg svg
1
4 to 7
9 to 10
15
193
367
1
251022
100
145
178
235
41165
138159213
38
5687
202437
(g)
French toast, homemade,4 1/2” square x 1/2”
Fritter, main dish, with corn,fried, 2” diam
Fritter, apple, fried, 2” diamFrog legs (4 legs = 3 oz)
no fat addedbreaded/battered, fried
Fruit bread, 4 1/2” x 2 1/2” x 1/2”:without nuts with nuts
Fruit, canned in juice or water (includes fruit cocktail,pear, peach, pineapple)
Fruit, canned in heavy syrup (includes fruit cocktail, pear,peach, pineapple)
Fruit drink or punch,all flavors
Fruit iceFruit salad:
plainwith non-dairy whipped
toppingwith whipped creamwith whipped cream, chopped
pecansFudgesicle, 1.75 oz barFudge syrup
1 each
1 each1 each
3 oz3 oz
1 slice1 slice
1/2 cup
1/2 cup
1 cup1/2 cup
1/2 cup
1/2 cup1/2 cup
1/2 cup1 bar
1 Tbsp
4
77
114
35
0
0
00
0
12
713
127
115114
100303
123147
56
100
117124
47
5361
1117074
(g)
Gefilte fish, 2 1/3” diamGeneral Tso’s chicken:
with chicken breast, skin removed
with dark meat, skin removedGoose:
skin removedskin eaten
Goulash, Hungarian, beef with noodles:with round steak, trimmed,
no fat addedwith beef cubes, trimmed,
fat addedwith beef cubes, untrimmed,
fat addedGrapefruit, 4” diamGrapefruit juice, unsweetenedGrape juice, unsweetenedGrapes, all kindsGravy:
from mix with watermilk-based, homemade
with skim milkwith whole milk
beef, homemade, water-basedgiblet, broth-based
Green bean casserole with mushroom soup:without cheesewith reduced fat cheddarwith regular cheddar
1 pc
1 cup1 cup
3 oz3 oz
1 cup
1 cup
1 cup1/2 fruit3/4 cup3/4 cup1/2 cup
1/4 cup
1/4 cup1/4 cup1/4 cup1/4 cup
1/2 cup1/2 cup1/2 cup
3
1215
1019
3
11
160000
0
4657
71014
94
264281
187259
161
228
269477011657
22
7389
5893
104162190
(g)
Green pepper, stuffed:with diet lean (10% fat)
ground beef, ricewith regular (25% fat)
ground beef, riceGreens (beet, collard, dandelion,
kale, mustard, turnip, etc):no fat addedcooked with bacon, ham, or
sausageGrilled cheese sandwichGrilled ham and cheese sandwichGround beef:
super lean 4% fat (96% lean)diet lean 10% fat (90% lean)extra lean 15% fat (85% lean)lean 20% fat (80% lean)regular 25% fat (75% lean)
Ground beef casserole, tomato-based, with pasta and cheese:with diet lean (10% fat)
ground beef, nonfat cheesewith regular (25% fat)
ground beef, regular cheddarGround beef casserole, Hamburger
Helper®, cheeseburger macaroni:
with diet lean (10% fat) ground beef
with regular (25% fat) ground beef
Ground lambGround porkGround turkey breast, skin
removed
1 each
1 each
1/2 cup
1/2 cup1 each1 each
3 oz3 oz3 oz3 oz3 oz
1 cup
1 cup
1 cup
1 cup3 oz3 oz
3 oz
8
14
0
21721
38131719
5
15
11
191717
3
231
282
19
34300392
122176211244260
266
343
318
379235246
140
(g)
Ground turkey, from frozenGround vealGuacamoleGuava (1 each = 1/2 cup)Guava nectar Gyro sandwich, with condiments
Ham and cheese sandwich,with spread
Ham, cured (1 slice = 1 oz):5% fat or extra leantrimmed, regularuntrimmed, regular
Ham hocksHam salad, without egg:
with nonfat mayo, extra lean ham
with reduced calorie mayo,trimmed regular ham
with regular mayo, untrimmed regular ham
Hamburger on bun:without cheese, no condiments
small, 1/10lb, diet lean (10% fat) ground beef
small, 1/10lb, diet lean (25% fat) ground beef
quarter lb, diet lean (10% fat) ground beef
quarter lb, diet lean (25% fat) ground beef
3 oz3 oz
1/4 cup1 each
3/4 cup1 each
1 each
3 oz3 oz3 oz1 pc
1/2 cup
1/2 cup
1/2 cup
1 each
1 each
1 each
1 each
12581010
20
58135
2
12
27
6
11
11
20
2021399346112220
377
123151192109
89
165
282
236
273
353
426
(g)
with cheese, no condimentssmall, 1/10lb, diet lean
(10% fat) ground beefsmall, 1/10lb, diet lean
(25% fat) ground beefquarter lb, diet lean
(10% fat) ground beefquarter lb, diet lean
(25% fat) ground beefFast food
McDonald’s® hamburgerMcDonald’s® cheeseburgerWendy’s® Jr. hamburgerWendy’s® Jr. cheeseburgerWendy’s® Jr. bacon
cheeseburgerBig Mac®Whopper®Whopper®, with cheese
Hash, beef, cannedHashed browns:
frozen pattyMcDonald’s®Burger King®homemadeHardee’s®
Head cheeseHeart, beefHoagie roll, 6” longHoisin sauceHollandaise sauce:
commercialhomemade
Hominy, canned
1 each
1 each
1 each
1 each
1 each1 each1 each 1 each
1 each1 each1 each1 each1 cup
1 oval1 each1 each1/2 cup1 each1 oz3 oz
1 each1 Tbsp
1 Tbsp1 Tbsp1/2 cup
11
16
19
29
1014912
2624374526
881112144521
4101
289
325
458
531
271324273319
4435156311
378
1461302002202266014919331
449158
(g)
HoneyHorseradishHot butter rumHog dog, no bun:
chicken or turkeybeef and pork, lightbeef and pork, regular
Hot dog on bun:plainwith cheesewith chili and cheese
Hot dog on bun, foot-long:plain with cheesewith chili and cheese
Hummus (chickpea dip), plainHummus, with olive oilHushpuppy, fried, 1 1/4” diam
x 2 1/2”
Ice cream:dietary (1% fat)dairy desserts (<3% fat)regular (10-12% fat)high fat (16% fat)
Ice cream bar, Dove®, 3.8 fl ozIce cream bar, Eskimo Pie®,
3 fl ozIce cream cone, without ice cream:
wafersugarwaffle, large
1 Tbsp1 Tbsp6 fl oz
1 each1 each1 each
1 each1 each1 each
1 each1 each1 each
1/4 cup1/4 cup
1 each
1/2 cup1/2 cup1/2 cup1/2 cup
1 bar
1 bar
1 each1 each1 each
008
81113
152425
314846721
3
1171223
13
012
646
218
102141144
258365396
529723711157276
66
81100143178327
178
1742121
(g)
Ice cream sandwich:dietary (1% fat)regular
Ice milk bar, chocolate coated:plainwith nuts
Ice milk or soft serveIcing (frosting), ready to spread:
cream cheese, white, or flavored
chocolateGerman chocolate
Icing (frosting), homemade:white, boiled (7-minute)white, confectioners’ sugar,
fat added
Jellies, jams, preserves
Jello® salad (sweetened Jello®):clear, with fruit (water-
packed fruit)with regular cream cheesewith cranberries, pineapple,
nutswith fruit, light cream
cheese and whipping creamwith fruit, regular cream
cheese and whipping cream
1 each1 each
1 each 1 each1/2 cup
1 Tbsp1 Tbsp1 Tbsp
1 Tbsp
1 Tbsp
1 Tbsp
1/2 cup1/2 cup
1/2 cup
1/2 cup
1/2 cup
36
9282
348
0
2
0
03
6
12
14
166160
138467111
8375
106
16
79
48
6096
174
205
224
(g)
KiwiKnish, potato, 2” diamKool-Aid®, regular, preparedKreplach:
with cheese, 3” diam, foldedwith meat, 2” square, folded
KugelKumquats
Lamb/mutton, chops, or roast:leg, sirloin, shoulder, trimmedleg, untrimmedsirloin, shoulder, untrimmed
Lamb/mutton, rib:trimmeduntrimmed
Lamb/mutton stewLardLasagna (with part-skim
mozzarella), 3” square:with spinach, no meat,
nonfat ricottawith diet lean (10% fat)
ground beef, nonfat ricottawith regular (25% fat)
ground beef, part-skim ricottawith sausage, part-skim ricotta
Lemon, 2” diamLemon juiceLemonade, prepared from mix,
with sugar
1 med1 each1 cup
1 each1 each1 cup5 pcs
3 oz3 oz3 oz
3 oz3 oz
1 cup1 Tbsp
1 pc
1 pc
1 pc1 pc
1 each1 Tbsp
1 cup
030
1190
81117
11251213
5
8
141500
0
467892
562225760
173197235
197305248116
237
287
338343173
92
(g)
Macaroni salad with tuna,without egg:water-packed tuna, drained
with nonfat mayowith reduced calorie mayowith regular mayo
oil-packed tuna, drainedwith nonfat mayowith reduced calorie mayowith regular mayo
oil-packed tuna, not drainedwith regular mayo
Mackerel, canned, drainedMango, dicedMango nectarMargarine:
fat-free (Promise®)dietwhippedspreadregularregular
Marshmallow cremeMatzo ball, 2” diamMeat substitute
(textured vegetable protein):breakfast stripsbrown and servebrown and serveCanadian-style baconhot dogmeat loaf type
1/2 cup1/2 cup1/2 cup
1/2 cup1/2 cup1/2 cup
1/2 cup3 oz
1/2 cup3/4 cup
1 tsp1 tsp1 tsp1 tsp1 tsp
1 Tbsp1 Tbsp1 each
1 strip1 link
1 patty1 slice1 each 3 oz
0615
2816
19500
0234412010
247285
95138206
116159226
24511854100
21723313410227160
25589740108113
(g)
Lentils, canned or cookedLettuce, iceberg, romaine, red leaf,
etc, freshLime, 2” diamLime juiceLiquor (brandy, gin, rum, vodka,
whiskey, etc)Liver, beef or porkLiver, chopped, chicken, with eggsLobsterLobster sauceLo mein, pork and vegetablesLox, smoked salmon
Macadamia nuts, rawMacaroni and cheese:
Weight Watchers®canned or frozenhomemade, with skim milk,
nonfat cheesehomemade, with skim milk,
reduced fat cheddarhomemade, with whole milk,
regular cheddarmade from mix, with whole
milkMacaroni salad with chicken,
without egg:with nonfat mayowith reduced calorie mayowith regular mayo
1/2 cup
1/2 cup1 each1 Tbsp
1 1/2 fl oz3 oz
1/2 cup3 oz
1 Tbsp1 cup1 oz
1/4 cup
1 pkg1 cup
1 cup
1 cup
1 cup
1 cup
1/2 cup1/2 cup1/2 cup
0
000
0490291
25
711
4
15
28
19
1511
115
419 3
96140157832523533
235
310276
302
397
499
402
97127176
(g)
Milk, evaporated, canned,undiluted:
skimwhole
Milk powder, dry, instant nonfatMilkshake or malt (chocolate):
with soft servewith ice creamvanilla shake (McDonald’s®)
MilletMineral, spring, or sparkling waterMisoMixed vegetables (broccoli,
cauliflower, carrots)MolassesMoo Goo Gai Pan (chicken breast)Moo Shu Pork with pancakeMousse, chocolate:
with half and half creamwith regular whipping cream
Muffin, corn, from mix,2 1/4” diam x 1 1/2”
Muffin, English (plain), 3 1/2” diamMuffin, from mix (blueberry):
smalllargelarge, with streusel
Muffins, purchased:fat-free apple bran,
McDonald’s®banana walnut, bakery, large
Mushrooms, rawMustard
1 cup1 cup
1/3 cup
1 cup1 cup
16 fl oz1/2 cup1 cup
1 Tbsp
1/2 cup1 Tbsp1 cup1 cup
1/2 cup1/2 cup
1 each1 each
1 each1 each1 each
1 each1 each1/2 cup1 Tbsp
1190
7185201
001930
1218
51
4612
01601
9933981
253346329145035
1955
320696
223281
138134
110167250
180298912
(g)
Meatball, 2” diam:with diet lean (10% fat)
ground beefwith ground turkeywith ground porkwith regular (25% fat)
ground beefMeat loaf, 4 1/2” x 2 1/2” x 1/2” slice:
with diet lean (10% fat) ground beef
with ground turkeywith ground porkwith regular (25% fat)
ground beefMelon, cantaloupe, honeydew, etc
(1 cup pcs = 1/4 of 5” diam)Milk
skim, nonfat1/2%1%2%whole
Milk, chocolate:skimlow fat (2%)whole
Milk, condensed, sweetened,canned:nonfatlow fatregular
1 each1 each1 each
1 each
1 slice1 slice1 slice
1 slice
1 cup
1 cup1 cup1 cup1 cup1 cup
1 cup1 cup1 cup
2 Tbsp2 Tbsp2 Tbsp
234
5
71013
15
0
01358
258
023
626777
81
190208238
248
60
8692102121150
158179208
110120130
(g)
Oil, all typesOil, all typesOkra:
no fat addedcooked with bacon, ham,
or sausagebreaded/battered, fried
Olive loaf, lunch meatOlives, green or blackOmelet, plain (2 med eggs):
no fat addedfat added
Omelet, with cheese (2 med eggs):no fat addedfat added
Onion rings:fast food, Burger King®frozen, bakedcanned
Onions, rawOrange, fresh 2 5/8” diamOrange drinkOrange juice, unsweetenedOxtailOyster sauceOysters:
no fat added (9 med = 3 oz)breaded/battered, fried
1 tsp1 Tbsp
1/2 cup
1/2 cup1/2 cup
1 oz2 med
1 svg1 svg
1 svg1 svg
1 svg1/2 cup1/2 cup1/2 cup1 each1 cup
3/4 cup3 oz
1 Tbsp
3 oz1 cup
514
0
2451
919
1828
511120000130
417
40120
34
5183689
135228
243337
11416315530621178421118
117320
(g)
Nachos with cheese:with low fat chips, reduced fat
cheddar, diet lean (10% fat) ground beef
with regular chips, regular cheddar, regular (25% fat) ground beef
Nachos with cheese, Taco Bell®:regularsupreme
Nectarine, fresh, 2 1/2” diamNoodles:
cellophane (mung beans)chow mein (crispy)eggmacaroni or spaghettirice, boiledspinach
Nori, dry (seaweed)Nut bread, 4 1/2” x 2 1/2” x 1/2”Nuts:
walnutspecanspeanutspeanuts, chocolate-coveredalmonds, mixed nuts
1 cup
1 cup
1 order1 order1 each
1/2 cup1/2 cup1/2 cup1/2 cup1/2 cup1/2 cup1 sheet1 slice
1/4 cup1/4 cup1/4 cup1/4 cup1/4 cup
9
25
18271
07100106
1518181219
237
325
33044767
701191069970933
158
161180212193211
(g)
Pepper steak:with round steak, trimmed,
no fat addedwith sirloin, trimmed, fat addedwith sirloin, untrimmed,
fat addedPepperoniPeppers, green or redPesto saucePheasant, quail, duck (wild):
skin removedskin eaten
Pickle and pimento loaf, lunch meatPickles:
dillbread and butter or
sweet gherkinsrelish, sweet
Pie, 9” diam (1 slice=1/6 pie):with single crust
applebanana creamchiffoncustardlemonpeachpecanpumpkinwalnut
with double crustapplepeachmincemeat
1 cup1 cup
1 cup1 oz
1/2 cup1 Tbsp
3 oz3 oz1 oz
1 slice
1 slice1 tsp
1 slice1 slice1 slice1 slice1 slice1 slice1 slice1 slice1 slice
1 slice1 slice1 slice
529
3912010
8115
0
00
182625212114422135
322837
229435
5051411993
18120168
1
77
427509427382495327729438656
627527786
(g)
PaellaPancake, 4” diam:
frozen, plainhomemade, plainhomemade, with butter and
syrupPapaya, dicedParsley, freshParsnipsPasta, plain:
linguine, macaroni or spaghetti
fettucciniPasta salad with vegetables:
low calorie Italian dressingregular Italian dressing
Pasta shells, cheese-filled with tomato sauce:
without meatwith meat sauce
Pastrami, turkeyPastrami, beefPaté, chicken liverPeach, fresh, 2 1/2” diamPeanut butter:
low fat regular
Pear, fresh, 2 1/2” diamPeas and carrotsPeas, green
1 cup
1 each1 each
1 each1/2 cup1 Tbsp1/2 cup
1 cup1 cup
1/2 cup1/2 cup
1 cup1 cup1 oz1 oz
1 Tbsp1 each
1 Tbsp1 Tbsp1 each1/2 cup1/2 cup
11
13
7000
12
19
13172830
68100
368
8266
155271
63
197213
51132
36940740994137
9496983862
(g)
Plum, fresh, 2” diamPolenta:
no fat addedfried
Popcorn:air popped, plainair popped, with butter or
margarinecommercially popped, not
“buttered”commercially popped,
“buttered”microwave, light, popped
from packagemicrowave, popped from
packagepopped in oil, plainpopped in oil, with butter
or margarinePopoverPopsicle, 2.5 fl oz = 1 barPork chops (loin, sirloin):
trimmeduntrimmed
Pork chops (loin, sirloin),breaded/battered, pan-fried
trimmeduntrimmed
Pork roast (loin, sirloin):no fat added
trimmeduntrimmed
browned or braisedtrimmeduntrimmed
1 each
1/2 cup1/2 cup
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups3 cups
3 cups1 each1 bar
3 oz3 oz
3 oz3 oz
3 oz3 oz
3 oz3 oz
0
05
1
18
9
26
3
715
3230
913
1115
913
1317
30
140159
92
244
166
318
77
111212
36512163
182214
214246
182214
222254
(g)
Pie crust, 9” diam, no filling:graham crackerpastry, single crustpastry, double crust
Pie, fruit, snack, commercial:McDonald’s®Hostess®, all flavors
Pierogies:filled with cheese and potatoes,
3” diam foldedfilled with meat, 2” square folded
Pig’s feetPig’s feet, pickledPiña colada, without icePineapple, freshPineapple juice, unsweetenedPita or pocket bread, white, 7” diamPizza, (1 slice = 1/8 pizza):
Fast food, Pizza Hut® Pan Pizza
cheese (12” diam)pepperoni (12” diam)supreme (12” diam)personal pan supreme (6” diam)Frozen, 14” diamcheese1 meat topping2 meat toppingsRestaurant or homemade,
14” diamcheese with vegetables1 meat topping2 meat toppings
1/6 pie1/6 pie1/6 pie
1 pie1 pie
1 pc1 pc3 oz
1 foot5 fl oz1/2 cup3/4 cup
1 pc
1 slice1 slice1 slice1 each
1 slice1 slice1 slice
1 slice1 slice1 slice
141428
1520
119143001
12141649
71022
8914
220199399
288386
562218217726438105191
267272314944
234271444
218225273
(g)
fried, American, cottage, home or panfries
hash brownedmashed
with skim milk, no fat addedwith whole milk, fat added
potato pancake, 4” diamscalloped potatoes
with skim milk, no fat addedwith skim milk, fat addedwith whole milk, fat addedwith whole milk, with ham,
fat addedtater tots, bakedtater tots, fried
Potatoes, prepared from mixes:scalloped, with skim milkscalloped, with whole milkau gratin, with skim milkau gratin, with whole milkhash browned
Prawns:no fat addedstir-fried
Pretzels, soft typePretzels, hard typePrune juice, unsweetenedPrunes, driedPudding Pops®, all flavors, 1.75 fl ozPuddings, all flavors (made frommix, sweetened):
with skim milkwith low fat (2%) milkwith whole milk
1/2 cup1/2 cup
1/2 cup1/2 cup1 each
1/2 cup1/2 cup1/2 cup
1/2 cup6 each6 each
1/2 cup1/2 cup1/2 cup1/2 cup1/2 cup
3 oz3 oz1 oz1 oz
3/4 cup5 each1 each
1/2 cup1/2 cup1/2 cup
1412
065
046
857
467912
1301002
024
285220
7812982
93131146
161105124
131146159174220
841037810813610063
119135148
(g)
Pork roast (Boston butt):no fat added
trimmeduntrimmed
browned or braisedtrimmeduntrimmed
Pork tenderloin (trimmed):no fat addedbrowned or braised
Pork dumplings, main dish type,commercial, with white sauce
Pork skins (rind, fried)Pot pies, frozen (8 oz.):
chicken or turkey, double crustbeef, double crust
Pot sticker, friedPotato chips
(1 single svg bag = 1 oz):fat-freelow fatregularregular or preformed
Potato salad, GermanPotato salad, without egg:
with nonfat mayowith reduced calorie mayowith regular mayo
Potatoes and potato products:au gratinbaked, boiled or canned
(small, 2” diam = 1/2 cup)baked, topped with butter
3 oz3 oz
3 oz 3 oz
3 oz3 oz
1 each1 oz
1 each1 each1 each
1 oz1 oz
1 chip1 oz
1/2 cup
1/2 cup1/2 cup1/2 cup
1/2 cup
1/2 cup1 sm
1317
1722
49
249
16211
071114
0818
13
07
214246
254285
139179
367155
31435246
10514011
16194
75130217
210
57157
(g)
meat-filled, regular (25% fat) ground beef
cheese-filledRefried beans:
canned, fat-freecanned, regularhomemade, with fat added
Reuben sandwichRhubarbRibs, pork, back or spareRibs, pork, back or spare
(1 med pc = 1 oz)Ribs, pork, country style:
no fat addedtrimmeduntrimmed
basted with fat, broiledtrimmeduntrimmed
Rice:wildwhitebrownfried, vegetablefried, chicken
Rice, pilaf, without meatRice, with gravy (made with fat
drippings)Rice mixes, seasoned (Rice-a-Roni®
and similar brands):no fat addedfat added
Rice, pudding:with skim milkwith whole milk
1 cup1 cup
1/2 cup1/2 cup1/2 cup1 each1/2 cup
3 oz
1 pc
3 oz3 oz
3 oz3 oz
1/2 cup1/2 cup1/2 cup1/2 cup1/2 cup1 cup
1 cup
1 cup1 cup
1/2 cup1/2 cup
1719
021438026
11
1321
1523
001456
7
17
24
450433
1041192845548
338
139
214275
232293
83103108111141292
299
224275
161178
(g)
PumpkinPumpkin seeds:
unshelledkernels only
Quesadilla, cheese, with regular cheddar
Quiche, with crust, 9” diam:plain, skim milk, reduced fat
Swiss cheese, Eggbeaters®plain, whole milk, regular Swiss
cheese, eggsLorraine
Quinoa
RabbitRadishes, freshRaisins, driedRamen noodles, Campbell’s®
(1/2 block, prepared with 1 tsp seasoning = 1 svg):
low fatregular
Raspberries, freshRatatouilleRavioli, without sauce:
spinach-filledmeat-filled, diet lean (10% fat)
ground beef
1/2 cup
1/4 cup1/4 cup
1 each
1/8 pie
1/8 pie1/8 pie1/2 cup
3 oz1/2 cup1/4 cup
1 svg1 svg
1/2 cup1 cup
1 cup
1 cup
0
315
10
13
20241
700
17013
10
12
42
38180
199
231
28934279
16810116
15018030178
409
414
(g)
sweet and souroil and vinegar
creamy (blue, Caesar, French,Italian, ranch, Russian)fat-freelow calorieregular
mayonnaise, imitationnonfatreduced calorieregular
mayonnaise, realfat-free (Kraft®)low calorieregular
mayonnaise-type(Miracle Whip®, Weight-
Watchers®)fat-freelow calorieregular
Salads:Caesar, with dressingChef:
without dressing, extra lean (5% fat) ham, nonfat cheese
without dressing, regular ham,regular cheddar
with 1 Tbsp ranch dressing,regular ham, regular cheddar
Three bean, oil-based dressingTossed, without dressing
1 Tbsp1 Tbsp
1 Tbsp1 Tbsp1 Tbsp
1 Tbsp1 Tbsp1 Tbsp
1 Tbsp1 Tbsp1 Tbsp
1 Tbsp1 Tbsp1 Tbsp
1 cup
1 cup
1 cup
1 cup1/2 cup1 cup
07
01 to 35 to 8
0512
0511
057
17
2
5
10110
1669
164382
1248104
124999
196172
205
48
77
13013114
(g)
Rice, Spanish, without meatRoast beef, lunch meat:
extra lean (2% fat)regular
Roast beef sandwichRoast beef sandwich with gravyRoast beef sandwich (fast
food):Arby’s®, junior sizeArby’s®, regular size
Roasts, beef:round or rump, trimmedround or rump, untrimmedbrisket, trimmedchuck, prime rib or rib,
trimmedbrisket or chuck, untrimmedprime rib or rib, untrimmed
Roll, hard, 3 1/2” diam x 2 1/4”Roll, white, 2 1/2” x 2 1/2” x 1 1/2”:
plainbuttered
Root beer float:with dietary (1% fat) ice cream,
diet sodawith regular (11% fat) ice cream,
regular sodaRutabaga
Salad dressings:clear
water and vinegar, sweetened
1 cup
3 oz3 oz
1 each1 each
1 each1 each
3 oz3 oz3 oz
3 oz3 oz3 oz
1 each
1 each1 each
12 fl oz
12 fl oz1/2 cup
1 Tbsp
4
2131417
1118
488
1322252
37
1
90
0
225
90211344391
238400
153176176
211286310146
108142
100
25033
8
(g)
smoked sausage, beef or porksummer sausage, turkeysummer sausage, beef and porkturkey sausageVienna, 2” link (1 link = 0.6 oz)
Scallops (6 lrg or 15 sm=3 oz)no fat addedstir-friedbreaded/battered, fried
Scone, medium, 2” diamScone, 1/8 of 9”diamScrappleSeltzer waterSesame chicken, with chicken
breast, skin removedSesame seedsSherbetShortening (Crisco®)Shortening (Crisco®)Shrimp (17 med=3 oz)
no fat addedstir-friedbreaded/battered, fried
Shrimp Creole, no riceShrimp, fried (fast food):
Arthur Treacher’s® (breaded)Long John Silver’s® (battered)
Shrimp gumboShrimp jambalayaShrimp salad, without egg:
with nonfat mayowith reduced calorie mayowith regular mayo
Shrimp scampi
1 oz1 oz1 oz1 oz
1 link
3 oz3 oz3 oz
1 each1 pc3 oz
1 cup
1 cup1 Tbsp1/2 cup
1 tsp1 Tbsp
3 oz3 oz3 oz
1 cup
1 order6 pcs1 cup1 cup
1/2 cup1/2 cup1/2 cup1 cup
84834
131451440
1642413
13148
241299
511209
9256895545
98117301131339870
2984713338113
84103287195
383180251300
113161236193
(g)
Wilted lettuce with bacon dressing
Salami:cooked (cotto, beef)hard (dried, Genoa)
Salmon, canned, drainedSalsa, picante sauceSalt pork (Armour®)Salt pork (1 slice = 3” x 1 1/2” x 1/4”) Sandwich spread:
chicken (Underwood®)deviled ham (Underwood®)
Sardines (1 med = 3” long):canned in oil, drainedcanned in oil, not drained
SauerbratenSauerkrautSausage:
BloodBrown ‘n’ Serve links,
turkey (1 link=0.85 oz)Brown ‘n’ Serve links, beef or
pork (1 link = 0.5 oz)Brown ‘n’ Serve patty, beef or
pork (1 patty = 1 oz)Bratwurst (1 link = 3 oz)ChorizosItalian (1 link = 2.4 oz)Kielbasa, 4” link, (1 link = 2.4 oz)Knockwurst (1 link = 2.4 oz)Mettwurst (1 link = 2.4 oz)New England (1 slice = 0.8 oz)Polish (1 link = 2.6 oz)pork patty (1 sm patty = 1 oz)
1/2 cup
1 oz1 oz3 oz
1 Tbsp2 oz
1 slice
1/4 cup1/4 cup
1 med1 med3 oz
1/2 cup
1 oz
1 link
1 link
1 patty1 link1 oz
1 link1 link1 link1 link1 slice1 link1 oz
1
610503412
814
13170
10
3
4
82411171919192218
27
741191184
320115
120160
2541
23622
107
46
48
10027712922020920920937
236100
(g)
New England clam chowder or potato
asparagus or broccolicorncelerychickenmushroom
with whole milkbroccoli, potato, or tomatocorn or New England clam
chowderasparaguscelerychickenmushroom
Soup, cream, undiluted(10 3/4 oz can):chickenmushroom
Soup, egg dropSoup, hot and sourSoup, oxtailSoup, wontonSour cream:
nonfatlow fatregular
Soybeans, no fat addedSoy sauceSpaghetti sauce, commercial
(without meat)Spaghetti sauce, homemade:
without meat, no fat addedwith diet lean (10% fat)
ground beef, no fat added
1 cup1 cup1 cup1 cup1 cup1 cup1 cup1 cup
1 cup1 cup1 cup1 cup1 cup
1 cup1 cup1 cup1 cup1 cup1 cup
1 Tbsp1 Tbsp1 Tbsp1/2 cup1 Tbsp
1 cup
1 cup
1 cup
345681086
78101114
182356164
01380
10
1
8
131129150133159172162149
170162165192204
28431489124225235
10202815610
168
74
219
(g)
Sloppy Joe mixture:with diet lean (10% fat) ground
beefwith regular (25% fat) ground
beefSnow peas (pea pods):
no fat addedstir-fried
Soft drink, all flavors (12 fl oz = 1 can)
SorbetSoufflé, cheeseSoup, bean:
bean with bacon, ham, or porkblack bean without meatsplit pea or lentil with hamvegetarian bean
Soup, canned, broth-based:chicken noodle, chicken with
rice, minestrone, or vegetable beef
Manhattan clam chowderSoup, canned, chunky:
beef, chicken, or turkey with vegetables
minestrone or vegetarianSoup, cheese:
with skim milkwith whole milk
Soup, corn chowderwith skim milkwith whole milk
Soup, cream-based:with skim milk
tomato
1 cup
1 cup
1/2 cup1/2 cup
1 can1/2 cup1 cup
1 cup1 cup1 cup1 cup
1 cup1 cup
1 cup1 cup
1 cup1 cup
1 cup1 cup
1 cup
13
31
03
0018
6667
32
54
1115
1115
2
350
486
3469
152129226
172168172320
8377
170122
198230
234269
128
(g)
flank, sirloin, untrimmedporterhouse, T-bone,
tenderloin, untrimmedSteak sandwichSteak sauceStew meat:
trimmeduntrimmed
Stir-fried vegetable combinations (no meat)
Strawberries, freshStrudel, apple, 2 1/4” squareStrudel, cheese, 2 1/4” squareSubmarine sandwich, cheese, 5”
longSubmarine sandwich, cold cut,
with dressing, 6” longSuccotashSugarSugarSukiyaki, beefSunflower seeds, hulled, roastedSushi:
without fish or vegetableswith fish and vegetableswith vegetables in seaweedwith vegetables
Sweet breads, beefno fat addedbreaded/battered, fried
Sweet potatoesSweet potatoes, candiedSweet rolls, cinnamon, frosted,
3” diam x 1 1/2”
3 oz
3 oz1 each1 Tbsp
3 oz3 oz
1 cup1/2 cup
1 pc 1 pc
1 each
1 each1/2 cup
1 tsp1 Tbsp1 cup
1 Tbsp
1 cup1 cup1 cup1 cup
3 oz3 oz
1/2 cup1/2 cup
1 each
13
17110
1322
6036
27
2200084
0100
213404
11
211
24433610
211286
12023117178
500
42576164817746
197243195250
271474131176
299
(g)
with regular (25% fat) ground beef, no fat added
with regular (25% fat) ground beef, fat added
Spam®Spanokopita, 3” x 2”Spinach, rawSpinach:
no fat addedstir-friedcreamed
Spinach souffléSport drink (Gatorade®, etc)Sprouts, alfalfa or bean, rawSquash:
no fat addedcrooked neck, spaghetti or
summer (green or yellow)butternutacornbuttercuphubbard
breaded/battered, fried summer (green or yellow)
Squash casserole with cheese and cracker crumbs
Squid (calamari):no fat addedbreaded/battered, fried
Steaks, beef:round, sirloin, trimmedflank, porterhouse, T-bone,
tenderloin, trimmedround, untrimmed
1 cup
1 cup1 oz1 pc
1 cup
1/2 cup1/2 cup1/2 cup1 cup8 fl oz1/2 cup
1/2 cup1/2 cup1/2 cup1/2 cup1/2 cup
1/2 cup
1/2 cup
3 oz3 oz
3 oz
3 oz3 oz
18
449230
0291800
00011
9
20
114
4
88
296
5279530712
2747155198605
2248694759
172
269
103306
153
176176
(g)
beef, light supremebeef, regularbeef, supreme
Taco salad, shell not eaten, beef and cheese:
with diet lean (10% fat)ground beef, reduced fat cheddar
Taco salad, shell eaten, beef and cheese:
with diet lean (10% fat) ground beef, reduced fat cheddar
with regular (25% fat) ground beef, regularcheddar
Taco sauceTaco shell, 5” diamTamale:
in a leaf (pork, yellow corn,dried fruit, olive, pepper), 6”long
canned, with saucewith regular (25% fat) ground
beef, corn, cheese, 6” longTangerine, 2 1/2” diamTapioca pudding with whole milkTartar sauceTea, hot, or icedTempura, fried:
shrimpchicken breastvegetable
1 each1 each1 each
1 cup
1 cup
1 cup1 Tbsp1 each
1 each1 each
1 each1 each1/2 cup1 Tbsp1 cup
1 each1 each
1 fritter
51114
3
18
2203
47
90380
113
151184215
185
320
348461
72100
1214398762
333649
(g)
Sweet sour chicken:with chicken breast, skin
removedwith dark meat, skin removed
Sweet sour pork:with pork loin, trimmedwith pork loin, untrimmed
Swiss chard:no fat addedcooked with bacon, ham, or
sausageSwiss steak:
with round steak, trimmedwith round steak, untrimmed
Syrup, pancake
Tabasco sauce, hot sauceTabbouleh salad, commercial/
medium priceTaco (corn tortilla, 4 3/4” diam):
chicken, plainchicken with cheesebeef, diet lean (10% fat)
ground beefbeef, diet lean (10% fat)
ground beef with cheesebeef, regular (25% fat)
ground beefbeef, regular (25% fat)
ground beef with cheeseTaco, Taco Bell®
beef, light
1 cup1 cup
1 cup1 cup
1/2 cup
1/2 cup
3 oz3 oz
1 Tbsp
1 Tbsp
1/2 cup
1 each1 each
1 each
1 each
1 each
1 each
1 each
2429
2833
0
2
350
0
6
58
5
9
9
12
5
540576
536575
17
32
839155
2
79
118156
125
163
150
188
131
(g)
Tortillas:corn, plain, not fried, 6” diamcorn, fried, 6” diamflour, plain, not fried, 8” diamflour, fried, 8” diamflour, plain, not fried, 10” diamflour, fried, 10” diam
Tripe, beef stomachTuna:
canned in water, drainedcanned in oil, drainedcanned in oil, not drained
Tuna noodle casserole:homemade, water-packed tuna,
drainedhomemade, oil-packed tuna,
drainedHelper®, water-packed tuna,
drained, skim milkHelper®, oil-packed tuna,
drained, whole milkTuna salad, water-packed tuna,
drained, without egg:with nonfat mayowith reduced calorie mayowith regular mayo
Tuna salad, oil-packed tuna,drained, without egg:with nonfat mayowith reduced calorie mayowith regular mayo
Turkey:light meat, skin removedlight meat, skin eaten
1 each1 each1 each1 each1 each1 each 3 oz
3 oz3 oz3 oz
1 cup
1 cup
1 cup
1 cup
1/2 cup1/2 cup1/2 cup
1/2 cup1/2 cup1/2 cup
3 oz3 oz
163115164
1715
11
15
8
16
51016
91421
38
5611113720521432085
99168231
271
309
257
330
136172228
189225280
140178
(g)
Teriyaki:shrimpchicken (breast, skin removed)beef (sirloin, trimmed)
Teriyaki sauceToaster pastries:
low fat (Poptarts®, etc)regular (Poptarts®, etc)
Tofu:low fat
no fat addedstir-fried
regularno fat addedstir-fried
Tomato or vegetable juice (V-8®,etc)
Tomato sauce, canned, plainTomatoes, raw (1 sm=1/2 cup)Tonic water, regularTongue, beefToppings:
butterscotch, caramel, or chocolate
fudgemarshmallow
Tortellini, without sauce:spinach-filledcheese-filledmeat-filled
Tortilla chips:bakedfried
1 cup1 cup1 cup
1 Tbsp
1 each1 each
1/2 cup1/2 cup
1/2 cup1/2 cup
3/4 cup1 cup
1/2 cup1 cup3 oz
1 Tbsp1 Tbsp1 Tbsp
1 cup1 cup1 cup
1 cup1 cup
2780
35
25
69
000018
030
71011
16
19034236715
190204
4574
94122
35741998241
527427
214280388
78122
(g)
Water chestnuts, cannedWatercressWatermelon, 1/4 of 10” diam x 1”
sliceWhipped cream (31% fat),
sweetenedWhipping cream, not whippedWhipped toppings, non-dairyWhite sauce:
with skim milkwith whole milk
Wine, red or white table Wonton, with meat, fried 1 3/4”
squareWorcestershire sauce
YamsYams, candiedYogurt
nonfat (<1% fat), plainnonfat (<1% fat), fruited &
other flavorslow fat (1-2% fat), plainlow fat(1-2% fat), fruited &
other flavorswhole milk, plainwhole milk, fruited & other
flavors Yogurt, frozen chocolate or vanilla:
nonfatlow fatregular, whole milk
1/2 cup1/2 cup
1 slice
1 Tbsp1 Tbsp1 Tbsp
1/4 cup1/4 cup3 fl oz
1 each1 Tbsp
1/2 cup1/2 cup
1 cup
1 cup1 cup
1 cup1 cup
1 cup
1/2 cup1/2 cup1/2 cup
00
0
251
680
30
04
0
04
38
8
013
342
39
224413
8710362
7410
131176
137
162155
250150
292
100100118
(g)
dark meat, skin removeddark meat, skin eaten
Turkey ham, lunch meatTurkey sandwich (Arby’s®):
light roast turkey deluxeturkey sub
Turnips, cookedTurnover, fruit:
homemade, baked, 4 1/2” diam commercial (Pepperidge Farm®)fast food (McDonald’s®)
Turnover, meat-filledTwinkie®
Veal, loin chops, cubes (stew meat), or cutlets:
trimmeduntrimmed
Veal ParmesanVinegar
Waffle:frozen, 4” squarehomemade, 4” squarehomemade, 7” diam
Waldorf salad:with nonfat mayowith reduced calorie mayowith regular mayo
3 oz3 oz1 oz
1 each1 each1/2 cup
1 each1 each1 each1 each1 each
3 oz3 oz
1 cup1 Tbsp
1 each1 each1 each
1/2 cup1/2 cup1/2 cup
7121
5220
101315215
59270
3614
3916
16720236
24349514
190283288321146
1391724732
82107252
70108168
(g)
Banana sauceBangali sweets (sandesh, rasgulla,
rasmalai, kalajam), 1 1/2” diamBarbacoa, grilled:
goat headwithout basting or marinade basted with added fat
beef headwithout basting or marinadebasted with added fat
Batida (banana milkshake):with skim milkwith whole milk
Bear:no fat addedbreaded/battered, pan-fried
Beef tassoBiryani (chicken)Bittermelon (fu kwa, nigagori)Blue corn mushBoliche (Spanish style pot roast)BoniatosBrains, beef:
no fat addedbreaded/battered, pan-fried
Brain, pork:no fat addedbreaded/battered, pan-fried
Bunuelos
1 tsp
1 each
1 cup1 cup
1 cup1 cup
12 fl oz12 fl oz
3 oz3 oz3 oz
1/2 cup1 cup1 cup3 oz
1/2 cup
3 oz3 oz
3 oz3 oz
1 each
0
6
710
2630
19
121431301310
1113
8101
11
132
193221
385413
264332
21724914155528125372131
136168
11714966
(g)
Zucchinirawcooked, no fat addedbreaded/battered, fried
AjiacoAlbondigas (soup):
with diet lean (10% fat) ground beef
with regular (25% fat) ground beef
AlligatorAloochatAmaranth (Chinese spinach)Andhawo, 3” squareArroz con polloAthanu (Indian pickle)Atole:
with skim milkwith whole milk
1/2 cup1/2 cup1 slice
1 cup
1 cup
1 cup3 oz
1 each1 cup1 slice1 cup1 tsp
6 fl oz6 fl oz
001
29
5
11280593
03
91421
436
168
2131263617
20225233
135156
Regional Foods
(g)
Ceylon moss bar (seaweed)Channa/garbanzo beansChapati/phulka, 6” diamChayote (christophene), rawChayote (christophene), cookedChicharrones, crispy fried porkChicken/mutton curryChicken, tandooriChilaquilesChile, green sauceChile, red sauceChili rellenoChitterlings, boiled or stewedCholla buds, dried and soakedChow fun:
with vegetables (no meat)with shredded pork
Churros, fried Coconut waterCuban sandwich (ham, pork,
cheese), 6” long
Dahiwada, 3” diamDaikon (Japanese radish)Dasheen (Japanese white taro)Dhokala/khaman, 1” squareDosa, 8” diam
1/4 bar1/2 cup1 each1 cup
1/2 cup1/2 cup1/2 cup
1 oz1 cup
1/2 cup1/2 cup1 each1/2 cup1/2 cup
1 cup1 cup1 pc
1 cup
1 pc
1 each1/2 cup1/2 cup1 each1 each
03000551042421216180
2974
29
30052
8180683219
63430875
3425415821518927
13617711646
682
80127410474
(g)
Burrito, breakfast:chorizo, egg, cheeseegg, cheese, green chileegg, potato, cheese, green
chile
Cactus fruit pads (nopales)CalabacitasCaldo, with meat and vegetablesCallolobush (dasheen leaves,
amaranthus)Carne adovadaCarne guisada:
with round steak, trimmed, no fat added
with stew meat, trimmed, fat added
with stew meat, untrimmed,fat added
Carrot halwa CassavaCereal, hot with cornstarch:
with skim milkwith whole milk
1 each1 each
1 each
1/2 cup1/2 cup1 cup
1/2 cup3 oz
1 cup
1 cup
1 cup1/4 cup1/2 cup
1/2 cup1/2 cup
5028
39
0017
05
5
17
2850
04
737496
654
1150289
14138
238
324
41217579
5892
(g)
Green chile stew
Hog head cheeseHog jowlHog mawHorseradish leaves, chopped
Idli, 3-4” diam
Jicama, raw
Kachori, 1 1/2” diamKadhi (spiced yoghurt)Kheer/basudi/duthpakKhichadi (rice and lentils)Khoya (thickened milk)Kidneys:
beefpork
Kimchee (pickled cabbage)Kneel-down bread (with husk)Kneel-down bread with blood
sausage and huskKulifi (rich ice cream)
1 cup
1 oz1 oz3 oz
1/2 cup
1 each
1/2 cup
2 each1 cup
1/2 cup1 cup
1/4 cup
1 cup1 cup
1/2 cup1 each
1 each1/2 cup
26
65130
0
0
66737
5702
2013
411
835421113
70
25
75144198245117
20221110
208
492254
(g)
Dove (fowl):baked, broiled, or stewed, no fat added
skin removedskin eaten
breaded/battered, pan-friedskin removedskin eaten
Empanadas, main dish type:vegetable-filled (no meat)meat-filled, diet lean (10%
fat) ground beefmeat-filled, regular (25%
fat) ground beefEmpanadas, dessert type, fruit-
filled (apple)
Fish sauceFlauta, fried:
with chicken breast, skin removed
with beef, shreddedFry bread (with milk), 5” diamFry bread (no milk), 5” diam
GheeGoatGorditas, stuffed
3 oz3 oz
3 oz 3 oz
1 each
1 each
1 each
1 each
1 Tbsp
1 each1 each1 each1 each
1 tsp3 oz
1 each
811
1013
9
17
21
10
0
2534810
536
181201
213233
154
294
321
190
4
321398281302
45122172
(g)
Pakora/bhajia, mediumPan dulce, plainPaneerPassion fruit (may pops), freshPattis/cutlet, 1 1/2” diamPersimmons, Japanese, freshPicadillo, beef with potato:
with diet lean (10% fat) ground beef
with regular (25% fat) ground beef
Pig’s earPig’s tailPiñon nuts (pine nuts)Plantains:
no fat addedbreaded/battered, fried
PoiPoke salletPomegranate, 3 3/8” diamPoppadum (roasted)Pork cracklingsPosolePummelo, rawPuri (whole wheat), 5” diamPullav (mixed vegetables)
Raccoon Raita (yoghurt and cucumber)Rajmah/kidney beansRawa upama
2 each1 each1 oz
3 each2 each
1/2 fruit
1 cup
1 cup1 ear3 oz
1/2 cup
1/2 cup1/2 cup1/2 cup1/2 cup1 each1 each1 Tbsp1 cup
3/4 cup1 each
3/4 cup
3 oz1/2 cup1/2 cup1/2 cup
242060
9
22112637
06060037077
12216
57185103347059
257
351238338341
891377494105293318358128371
21751173104
(g)
Laddu, smallLapsi (sweet cream of wheat with
ghee)Lau Lau (port/fish in leaves)Lotus rootLychees
Malanga, rootManapua filled with bean pasteManapua filled with pork loin,
trimmedMenudoMilk, carabao’sMolé sauce, poblanoMoong dahl, cookedMoong whole, cookedMooth dahl, cookedMuscadines
Naan, 8”x2”Natillas:
with skim milkwith whole milk
Navajo teaNeck bones (pork)
OctopusOpossum
1 each
1/2 cup1 each1/2 cup10 pcs
1/2 cup1 each
1 each1 cup1 cup1 cup
1/2 cup1/2 cup1/2 cup17 pcs
1/4 pc
1/2 cup1/2 cup4 fl oz1 each
3 oz3 oz
5
81600
04
61123240110
2
5905
27
111
2772704960
74243
19734830034210717416560
75
2062351
101
139168
(g)
Tamarind:aqua de tamarindodulce de tamarindo
Tannia (yautia)Taquito, fried:
with diet lean (10% fat) ground beef
with regular (25% fat) ground beef
Taro leavesTaro root, bakedTempehTostado, bean, with regular
cheddar, 6” diam tortilla, friedTurnip sallet TurtleTuvar dahl, cookedTuvar, whole
Urad dahl
Val dahl (kidney beans), cookedVenison, deer, ground or steak
Watermelon seeds
Yucca/cassava
1/4 cup1/4 cup1 med
1 each
1 each1/2 cup1/2 cup1/2 cup
1 each1/2 cup
3 oz1/2 cup1/2 cup
1/2 cup
1/2 cup3 oz
1 tsp
1/2 cup
000
7
11006
66321
1
13
3
0
4672133
171
2001474165
19794114168116
174
30134
38
79
(g)
Ropa viejaRoti (whole wheat), 6” diam
Sambar (lentil soup, cooked)Samosa, friedSapodilla (naseberry)Sausage:
Chinese, 2” longPortuguese sausage (linguica)Souse
Sev (fried noodle, snack)Sevian (vermicelli)Sheera (sweet cream of rice with
ghee)Sofrito sauce (with ham)Sopa de fideo (carne)Sopaipillas, friedSoup, tortillaSour sop pulpSous meatSpam musubiSquash, bananaSquirrelSteam corn/hominySuab, fleshSweets, Indian:
milk-based (panda, burfi), 1”diam/square
other sweets (gulabjamun,mansoor pale, mohanthal,magus), 1 1/2” diam
1 cup2 each
1/2 cup1 med1 med
2 pc1 oz1 oz
1/2 cup1/2 cup
1/2 cup1 Tbsp1 cup1 oz
1 cup1/2 cup
1 oz1 each1/2 cup
3 oz1 cup3 oz
1 each
1 each
151
152
87467
638611049141
10
4
4
26585
88114141
909249107275
200371811042507551
22024147115180
83
105
(g)
FAT GRAMSSERVING CALORIESITEM
OTHER FOODS (g)
FAT GRAMSSERVING CALORIESITEM
OTHER FOODS