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Going with the
(Whole) Grain
We've come a long way from the days when one of the
knee-jerk answers to the question "what should I eat" was "get a lot of
carbohydrates." Research now shows us that carbohydrates' effect on health
is complex, involving not just the overall amount, but also the particular
types in question. Some kinds of carbohydrates help promote health, but
others actually increase the risk for diseases like diabetes and coronary
heart disease.
What are
Carbohydrates?
Most foods contain carbohydrates, compounds that
include sugars, fibers, and starches. Carbohydrates come from a wide variety
of foods--including beans, milk, popcorn, bread, potatoes, cookies,
spaghetti, and cherry pie--but these foods don't all contain the same type
of carbohydrate. As with dietary fat, there are no hard and fast rules about
carbohydrates. Traditionally, carbohydrates that were classified as complex
carbohydrates--such as bread, pasta, and other starches--were considered to
be "good," and simple carbohydrates or sugars--such as table sugar, candy,
and honey--were thought of as "bad." However, research now shows us that the
picture is more complicated..
Health and
Carbohydrates
Carbohydrates are a necessary part of a healthy diet
because they provide the body with the energy it needs for physical activity
and to keep organs functioning properly. Many foods rich in whole-grain
carbohydrates are also good sources of essential vitamins and minerals.
During digestion, all carbohydrates are broken down in
the intestine into their simplest form, sugar, which then enters the blood.
As blood sugar levels rise, the body's normal response is to increase levels
of the hormone insulin in the bloodstream. Insulin, which is released by the
pancreas, helps the body's cells use this sugar for energy. This, in turn,
helps bring blood sugar levels down to normal levels.
In some people, however, this response does not work
properly. For example, people with
type 2
diabetes may not have enough insulin or their insulin may not work well
enough to lower the blood sugar. The result may be high blood sugar levels
or a condition known as insulin resistance, in which both the blood sugar
and blood insulin levels remain high.
A number of factors may promote insulin resistance,
including family history, leading a sedentary lifestyle, being overweight,
and eating a diet filled with foods that cause big spikes in blood sugar.
Carbohydrates and
the Glycemic Index
 Recently, a new
system for classifying carbohydrates has received a great deal of attention,
calling into question many of the old assumptions about how carbohydrates
relate to health. This new system, known as the glycemic index, measures how
quickly and how strongly blood sugar rises after a person eats a food that
contains carbohydrates. Diets filled with high-glycemic-index foods, which
cause quick and strong increases in blood sugar levels, have been linked to
an increased risk for both diabetes and heart disease.
A number of factors determine a food's glycemic index.
One of the most important is how highly processed its carbohydrates are. In
highly processed carbohydrates, the outer bran and inner germ layer are
removed from the original kernel of grain, which causes bigger spikes in
blood sugar levels than would occur with less-processed grains. Whole-grain
foods tend to have a lower glycemic index than their more highly processed
counterparts. For example, white rice, which is highly processed, has a
higher glycemic index than brown rice, which is less highly processed. (See
Fiber
for more information on whole-grain foods)
A number other factors influence how quickly the
carbohydrates in food raise blood sugar levels, including:
- Fiber
content.
Fiber helps shield the carbohydrates in food from immediate digestion, so
the sugars in fiber-rich foods tend to be absorbed into the bloodstream
more slowly.
-
Ripeness. A ripe fruit or
vegetable has a higher sugar content than one that is still green and,
therefore, has a higher glycemic index.
- Type of
starch.
The type of starch granules in a food influences how fast
the carbohydrates are digested and absorbed into the bloodstream. The
starch in potatoes, for example, is digested and absorbed into the
bloodstream relatively quickly.
- Fat
content and acid content. The
higher a food's fat content or acid content, the slower its carbohydrates
are converted to sugar and absorbed into the bloodstream.
- Physical form.
Finely ground flour has a higher glycemic
index than more coarsely ground flour.
Some foods that contain complex carbohydrates, such as
potatoes, quickly raise blood sugar levels, while some foods that contain
simple carbohydrates, such as whole fruit, raise blood sugar levels more
slowly
|
Carbohydrates and
the Glycemic Index |
|
High-glycemic
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Low-glycemic
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Potatoes
Bananas
White bread
White rice
French fries
Refined breakfast cereals
White spaghetti
Soft drinks
Sugar |
Most Legumes
Whole fruits
Whole Wheat, Oats, Bran
Brown rice
Bulgar, Barley
Whole grain breakfast cereals
Couscous
|
Although the fine points of the glycemic
index may seem complicated, the underlying message is fairly simple:
whenever possible, you should replace highly processed grains, cereals,
and sugars with minimally processed whole-grain products. And
potatoes--once on the complex-carbohydrate, preferred list--should only be
eaten occasionally because of their high glycemic index.
Popular Diets
A number of popular diets make carbohydrates one of their focal points. Some
emphasize a high carbohydrate intake, while others emphasize a low intake.
High Carbohydrate/Very Low-Fat
Diets
(For example, Dean Ornish, Pritikin, Food for Life Diet)
For years, you've probably heard the advice to cut back on the total amount
of fat you eat and to consume more complex carbohydrates. And thousands of
"low-fat" alternatives now crowd the supermarket shelves. But is simply
cutting back on fat and loading up on carbohydrates a healthy way to eat or
to lose weight? Current research suggests that it isn't. Just as researchers
learned that not all types of fat are bad, they're also discovering that not
all types of carbohydrates are good.
It's easy to fall into the "low-fat trap." Because fat,
gram-for-gram, has more than twice as many calories as either protein or
carbohydrates, it seems logical that choosing low-fat products would help
with weight loss. However, all too often the low-fat products on supermarket
shelves are packed with sugar to make up for the taste that's lost when fat
is removed.
While people think that a low-fat alternative will
hasten weight loss, it often has just as many calories as the full-fat
version--and may even have more. In addition, many people mistakenly think
that because a food is low in fat, they can eat as much of it as they want
without gaining weight. But as far as the body is concerned, one calorie is
the same as another, no matter where they came from. Eat too many calories
(whether from fat, carbohydrates, or protein), and you'll gain weight.
Aside from weight loss, the popularity of low-fat food
has broader implications for health. Many people are increasing the amount
of carbohydrates in their diets, particularly in the form of sugars, and as
we know from the discussion of the glycemic index, doing so may lead to
increases in heart disease and diabetes.
For example, in a study of 80,000 nurses, Harvard
researchers calculated that replacing a given number of calories from
polyunsaturated fat with an equivalent number from carbohydrates increased
the risk for heart disease by over 50 percent. And other studies have found
that a low-fat, high-carbohydrate diet, particularly one high in sugars, can
worsen blood cholesterol and triglycerides levels, both of which are risk
factors for heart disease.
"Eat a low-fat diet," long the mantra of health and
diet experts, has lost many adherents in recent years. Current research
suggests that rather than focus on total fat intake, a healthier strategy
is, first, to replace the "bad" fats (saturated and trans fats) with "good"
fats (polyunsaturated and monounsaturated fats) and, second, to eat more
whole grains high in dietary fiber. For weight loss, the best approach is to
square the amount of food you eat with the number of calories you burn in a
day. One of the best ways to lose weight or maintain a healthy weight is to
exercise regularly.
Low
Carbohydrate, High Protein Fiets
(For example, The Zone, Atkins
diet, Gerald Reavan, and Protein Power Lifeplan)
In response to the potentially negative effects of a high-carbohydrate,
low-fat diet, many books have been written on the potential benefits of a
low-carbohydrate, high-protein diet. This approach often features types of
food that most people avoid when trying to lose weight, for example, whole
milk, steak, ham, and bacon. Although such diets are gaining in popularity,
thus far only a few research studies have examined them or their underlying
rationale. Although some initial results suggest that people can lose weight
over the short term on a high-protein diet, this may simply be because they
were consuming fewer calories, something that often happens when people
drastically change what they eat. Whether a high-protein diet will actually
maintain long-term weight loss still needs to be studied.
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Carbohydrate Counting: As Easy As 1 - 2
- 3
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There are several
different ways people with diabetes can manage their food intake to
keep their blood sugars as close to normal as possible. One such
method is carbohydrate counting. Carbohydrate counting is a method of
calculating the grams of carbohydrate you eat at meals and snacks. The
reason you focus on counting grams of carbohydrate is because
carbohydrates tend to have the greatest effect on your blood sugar.
When you understand how to count grams of
carbohydrates, you can have a wider choice of foods in your meal plan.
It is easier to fit in combination foods such as soups and frozen
dinners because you look at the grams of carbohydrate listed on the
package, rather than trying to calculate how that particular food fits
into the more traditional exchange meal plan. Also, some people find
they can control their blood sugars more precisely.
Carbohydrate counting can be used by anyone with
diabetes - not just people taking insulin. This method can assure that
the right amount of carbohydrate is eaten at each meal and snack. Now
that foods are more clearly labeled, it is easy to find the
carbohydrate content of packaged foods.
This method is also useful for people who are
using more aggressive methods of adjusting insulin to control their
diabetes. The amount of meal and snack carbohydrate is adjusted based
on the pre-meal blood sugar reading. Depending on the reading, more or
less carbohydrate may be eaten. Likewise, insulin may be adjusted
based on what the person wants to eat. For example, if you want to eat
a much larger meal, this approach can guide you to determine how much
extra insulin to take.
The following is an explanation of how to use
carbohydrate meal planning. Feel free to print these pages and discuss
them with your nurse educator, dietitian or physician at your next
visit.
Tools of the Trade:
In order to count carbohydrates, you must begin
by knowing your meal plan and the average carbohydrate values of the
food groups. If you don't have some form of a meal plan developed by
your health care team, you will be unable to figure out how many grams
of carbohydrate you are supposed to eat at each meal and snack. Start
by making sure you know the average amount of carbohydrates per
serving in each food group.
Step 1: Know your meal plan
Indicate on the chart below the number of
servings from each food group planned as part of your meal plan. The
last row will be completed in Step 2.
| Food Groups |
Breakfast |
Snack |
Lunch |
Snack |
Dinner |
Snack |
| Starch |
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| Fruit |
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| Vegetable |
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| Milk |
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| Protein |
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| Fat |
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| Carbohydrates |
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Step 2: Know your Carbohydrates
Most of the carbohydrates we eat comes from three
food groups: starch, fruit and milk. Vegetables also contain some
carbohydrates, but foods in the meat and fat groups contain very
little carbohydrates. This list shows the average amount of
carbohydrates in each food group per serving:
| |
Carbohydrate Grams |
|
Carbohydrate Grams |
| Starch |
15 |
Vegetable |
5 |
| Fruit |
15 |
Meat |
0 |
| Milk |
12 |
Fat |
0 |
To make things easy, many people begin
carbohydrate counting by rounding the carbohydrate values of milk up
to 15. In other words, one serving of starch, fruit or milk all
contain 15 grams of carbohydrates or one carbohydrate serving. Three
servings of vegetable also contain 15 grams. One or two servings of
vegetables do not need to be counted. Each meal and snack will contain
a total number of grams of carbohydrates.
Complete the following chart to test your
understanding:
2 slices bread = ______grams of carbohydrates
1 whole banana (9" size) = ______grams of
carbohydrates
1 cup oatmeal with 1 cup milk = ______grams of
carbohydrates
Look back at your meal plan in Step 1. Total up
the number of grams of carbohydrate for each meal and snack and write
the totals in the last row. It is more important to know your
carbohydrate allowance for each meal and snack than it is to know your
total for the day. The amount of carbohydrates eaten at each meal
should remain consistent (unless you learn to adjust your insulin for
a change in the amount of carbohydrates eaten).
Step 3 : Using carbohydrate counting in meal planning
Here is an example to show how carbohydrate
counting can make meal planning easier. Let's say your dinner meal
plan contains 5 carbohydrate servings or 75 grams of carbohydrates.
(This is based on a meal plan of 3 starch servings, 4 protein, 1
vegetable, 1 fruit, 1 milk and 3 fat.) The label on a frozen dinner of
beef enchiladas says it contains 62 grams of carbohydrate. Instead of
calculating how many exchanges that converts to, just figure out how
many more grams of carbohydrates you need to meet your 75 gram total.
Add about 15 more grams of carbohydrates (one serving of fruit or
milk, for example) and you have almost matched your total.
Try another example. If you want to have chili
for lunch, what else can you have with it? The label on the chili says
it contains 29 grams of carbohydrate per 1 cup serving.
The amount of food you eat is closely related to
blood sugar control. If you eat more food than is recommended on your
meal plan, your blood sugar goes up. Although foods containing
carbohydrate have the most impact on blood sugars, the calories from
all foods will affect blood sugar. The only way you can tell if you
are eating the right amount is to measure your foods carefully.
Measuring hints:
- Practice, practice, practice. Don't rely on
measuring once and then just "guesstimating." Pull out the scales at
least once a week to check yourself and reinforce your skills.
- Use a glass which you know only holds 4 or 8
ounces to better control your portion. You can also place a piece of
tape on the outside of a glass to mark a 4 or 8 ounce line so you
will be able to measure easily.
- A bread serving is based on a one-ounce slice
of bread. Many single bread servings may weigh more than one ounce,
and therefore have more impact on blood sugar. Check the weight or
the label of such things as light breads, bagels or rolls.
- To be more precise, know the weight of fruit
servings for portion control.
- Check your cereal portion using measuring
cups. The cereal label will give you a more precise nutrition
information such as calories, carbohydrate and fat grams than the
food group averages.
It is commonly thought that people with diabetes
should avoid all forms of sugar. Most people with diabetes can eat
foods containing sugar as long as the total amount of carbohydrate for
that meal or snack is consistent and sugar foods are added within the
context of healthy eating. Many research studies have shown that meals
which contain sugar do not make the blood sugar rise higher than meals
of equal carbohydrate levels which do not contain sugar. However, if
the sugar-containing meal contains more carbohydrates, the blood sugar
levels will go up.
Which will have the greater effect on blood
sugar?
____ 1 tsp sugar or ____ 1/2 cup potatoes
The potatoes will contribute about 15 grams of
carbohydrates, while a level teaspoon of sugar will only give 4 grams
of carbohydrates. Therefore, the potatoes will have about three times
the effect on blood sugar as compared to the table sugar.
Meal Planning Practice
Using the following foods, plan two breakfast
meals containing approximately 45 grams of carbohydrate. Notice that
there are some foods on this list you might think would not be
"allowed" on your meal plan. But again, any of these foods can be used
as long as you limit the amount of carbohydrates you eat at a given
meal to what is indicated on your individualized meal plan. (In the
example below, this means you can choose whatever foods you want as
long as the total carbohydrate equals no more than 45 grams).
| Food |
Amount |
Carbohydrate Grams |
| 1% fat milk |
1 cup |
12 |
| Bran Chex |
2/3 cup |
23 |
| Frosted Flakes |
3/4 cup |
26 |
| Raisin Bran |
3/4 cup |
28 |
| bread/toast |
1 slice |
15 |
| sugar. white table |
1 teaspoon |
4 |
| pancakes - 4 inches |
2 |
15 |
| low-fat granola |
1/2 cup |
30 |
| yogurt, fruited |
1 cup |
40 |
yogurt, fruit with
NutraSweet fruit juice |
1 cup |
19 |
| fruit juice |
1/2 cup |
15 |
| banana |
1/2 |
15 |
| pancake syrup |
2 tablespoons |
30 |
light pancake
sugar free syrup |
2 tablespoons |
4 |
| Sample Breakfast One |
| Food |
Carbohydrate Grams |
| Fruit yogurt (with NutraSweet) |
19 |
| Cinnamon-sugar toast - 1 slice
with 1 teaspoon sugar and one teaspoon margarine |
19 |
| Milk, 1/2 cup |
6 |
|
Carbohydrate total =
|
44 |
Does this mean I can eat cake and not worry about it?
No! A slice of white cake with chocolate icing (
1/12 of a cake or 80 gram weight) will give you about 300 calories, 45
grams of carbohydrates and 12 grams of fat. That is three starch
servings and over 2 fat servings. Before you have a slice of cake, ask
yourself the following questions: Will that small piece of cake be
satisfying or will I still be hungry? How it will fit into my meal
plan? Do I have 300 calories to "spend" on this? Are there other
choices I could make which would contribute less fat? A 1/12 slice of
angel food cake has less than 1 gram of fat and only 30 carbohydrates.
This may be a better choice.
Controlling all carbohydrates
It is important to realize that sugar is not the
only carbohydrate that you have to "control." The body will convert
all carbohydrates to glucose - so eating extra servings of rice,
pasta, bread, fruit or other carbohydrates foods will make the blood
sugar rise. Just because something doesn't have sugar in it doesn't
mean you can eat as much as you want. Your meal plan is designed so
that the carbohydrate content of your meals remains as consistent as
possible from day to day.
A word of caution:
Although sugar does not cause the blood sugar to
rise any higher than other carbohydrates, it should be eaten along
with other healthy foods. If you choose to drink a 12 ounce can of a
sugar-sweetened soft drink, that would use up about 45 grams
carbohydrates - and you wouldn't have gotten any nutrition (protein,
vitamins or minerals). What a waste of calories!
High sugar foods are more concentrated in
carbohydrates. Therefore the volume would be smaller than a low sugar
food. What is your eating style? Are you able to control your portion
size - or are you likely to overeat? High sugar foods might not be a
good choice if they will just tempt you to eat more. If you would
rather eat larger portions, select low sugar choices. Look at the
differences in portion size you get for equal amounts of carbohydrate
in these cereals!
| 1/4 cup |
1/3 cup |
3/4 cup |
1 cup |
1 1/4 cup |
| Granola |
Frosted Flakes |
Cornflakes |
Cheerios |
Puffed Wheat |
In addition, many sugar-containing foods also
contain a lot of fat. Foods such as cookies, pastries, ice cream and
cakes should be avoided largely because of the fat content and because
they don't contribute much nutritional value. If you do want a "sweet"
- make a low-fat choice, such as low-fat frozen yogurt, gingersnaps,
fig bars or graham crackers and substitute it for another carbohydrate
on your meal plan.
Talk with your diabetes dietitian educator to
select the best "sweet" choices for your meal plan. If you have not
met with a dietitian in the past year or if you do not have a personal
meal plan, scheduling an appointment with a dietitian would help you
to incorporate these guidelines in the best way for you and your
diabetes control.
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Use your Carbohydrate Gram
Counter to find the Net Carbs. in many of your favorite everyday
foods.
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Description of food: Weight,Food Energy,
Carbohydrate, Protein,& Fat Levels
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
BROWN AND SERVE
SAUSAGE,BRWND 1 LINK 13 50 0 2 5
9 105
PORK, LUNCHEON
MEAT,CHOPPD HAM2 SLICES 42 95 0 7 7
21 576
SUNFLOWER
OIL 1 TBSP 14 125 0 0
14 0 0
PORK, CURED, HAM,
ROSTED,LN+FT3 OZ 85 205 0 18 14
53 1009
PORK, CURED, HAM,
ROSTED,LEAN 2.4 OZ 68 105 0 17 4
37 902
PORK, CURED, HAM,
CANNED,ROAST3 OZ 85 140 0 18 7
35 908
SUNFLOWER
OIL 1 CUP 218 1925 0 0
218 0 0
SOYBEAN-COTTONSEED OIL,
HYDRGN1 CUP 218 1925 0 0 218 0 0
SOYBEAN-COTTONSEED OIL,
HYDRGN1 TBSP 14 125 0 0 14 0 0
PORK, CURED, BACON,
REGUL,CKED3 SLICE 19 110 0 6 9
16 303
PORK CHOP, LOIN, BROIL,
LEN+FT3.1 OZ 87 275 0 24 19 84
61
PORK CHOP, LOIN, BROIL,
LEAN 2.5 OZ 72 165 0 23 8 71
56
PORK CHOP,
LOIN,PANFRY,LEAN+FT3.1 OZ 89 335 0 21 27
92 64
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
PORK CHOP, LOIN,PANFRY,
LEAN 2.4 OZ 67 180 0 19 11 72
57
PORK FRESH HAM,
ROASTD,LEAN+FT3 OZ 85 250 0 21 18
79 50
MAYONNAISE,
REGULAR 1 TBSP 14 100 0 0 11
8 80
VIENNA
SAUSAGE 1 SAUSAG 16 45 0 2
4 8 152
PORK FRESH RIB,
ROASTD,LEAN+FT3 OZ 85 270 0 21 20
69 37
VINEGAR AND OIL SALAD
DRESSING1 TBSP 16 70 0 0 8 0
0
FLOUNDER OR SOLE,
BAKED, BUTTR3 OZ 85 120 0 16 6
68 145
BEEF
STEAK,SIRLOIN,BROIL,LEAN 2.5 OZ 72 150 0 22
6 64 48
VEAL CUTLET, MED
FAT,BRSD,BRLD3 OZ 85 185 0 23 9
86 56
BEEF, CANNED,
CORNED 3 OZ 85 185 0 22 10
80 802
BEEF, DRIED,
CHIPPED 2.5 OZ 72 145 0 24 4
46 3053
LAMB,CHOPS,ARM,BRAISED,LEAN 1.7 OZ 48 135 0
17 7 59 36
LAMB,CHOPS,ARM,BRAISED,LEAN+FT2.2 OZ 63 220 0
20 15 77 46
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
LAMB, RIB, ROASTED,
LEAN ONLY 2 OZ 57 130 0 15 7
50 46
LAMB,CHOPS,LOIN,BROIL,LEAN+FAT2.8 OZ 80 235 0
22 16 78 62
LAMB,CHOPS,LOIN,BROIL,LEAN 2.3 OZ 64 140 0
19 6 60 54
LAMB,LEG,ROASTED, LEAN+
FAT 3 OZ 85 205 0 22 13 78
57
LAMB,LEG,ROASTED, LEAN
ONLY 2.6 OZ 73 140 0 20 6 65
50
LAMB, RIB, ROASTED,
LEAN + FAT3 OZ 85 315 0 18 26
77 60
PORK FRESH HAM, ROASTD,
LEAN 2.5 OZ 72 160 0 20 8 68
46
PORK SHOULDER,
BRAISD,LEAN+FAT3 OZ 85 295 0 23 22
93 75
PORK FRESH RIB, ROASTD,
LEAN 2.5 OZ 71 175 0 20 10 56
33
FLOUNDER OR SOLE,
BAKED,W/OFAT3 OZ 85 80 0 17 1
59 101
BUTTER,
UNSALTED 1 PAT 5 35 0 0
4 11 1
BUTTER,
SALTED 1/2 CUP 113 810 0 1
92 247 933
BUTTER,
UNSALTED 1/2 CUP 113 810 0 1 92
247 12
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
BUTTER, SALTED
1 TBSP 14 100 0 0 11 31
116
BUTTER,
UNSALTED 1 TBSP 14 100 0 0
11 31 2
BUTTER,
SALTED 1 PAT 5 35 0 0
4 11 41
FATS, COOKING/VEGETBL
SHORTENG1 TBSP 13 115 0 0 13 0
0
FATS, COOKING/VEGETBL
SHORTENG1 CUP 205 1810 0 0 205 0
0
MARGARINE,
SPREAD,HARD,60% FAT1 PAT 5 25 0 0
3 0 50
LARD 1 CUP 205 1850 0
0 205 195 0
LARD 1 TBSP 13 115 0
0 13 12 0
MARGARINE,
SPREAD,HARD,60% FAT1/2 CUP 113 610 0 1
69 0 1123
MARGARINE, IMITATION
40% FAT 1 TBSP 14 50 0 0 5 0
134
MARGARINE,
REGULR,SOFT,80% FAT1 TBSP 14 100 0 0
11 0 151
MARGARINE,
SPREAD,HARD,60% FAT1 TBSP 14 75 0 0
9 0 139
MARGARINE,
SPREAD,SOFT,60% FAT8 OZ 227 1225 0 1
138 0 2256
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
SOYBEAN OIL,
HYDROGENATED 1 TBSP 14 125 0 0 14
0 0
PEANUT
OIL 1 CUP 216 1910 0 0
216 0 0
PORK SHOULDER, BRAISD,
LEAN 2.4 OZ 67 165 0 22 8 76
68
SOYBEAN OIL,
HYDROGENATED 1 CUP 218 1925 0 0 218
0 0
SAFFLOWER
OIL 1 TBSP 14 125 0 0
14 0 0
SAFFLOWER
OIL 1 CUP 218 1925 0 0
218 0 0
PEANUT
OIL 1 TBSP 14 125 0 0
14 0 0
OLIVE
OIL 1 TBSP 14 125 0 0
14 0 0
PORK, LINK,
COOKED 1 LINK 13 50 0 3 4
11 168
MARGARINE,
SPREAD,SOFT,60% FAT1 TBSP 14 75 0 0
9 0 139
OLIVE
OIL 1 CUP 216 1910 0 0
216 0 0
CORN
OIL 1 TBSP 14 125 0 0
14 0 0
CORN
OIL 1 CUP 218 1925 0 0
218 0 0
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams) (Grams)(Milligrams(Milligram
EGGS, RAW,
WHITE 1 WHITE 33 15 0 4
0 0 55
EGGS, RAW,
YOLK 1 YOLK 17 60 0 3 5
213 7
MARGARINE,
REGULR,HARD,80% FAT1 PAT 5 35 0 0
4 0 47
FLOUNDER OR SOLE,
BAKED,MARGRN3 OZ 85 120 0 16 6 55
151
VEAL RIB, MED FAT,
ROASTED 3 OZ 85 230 0 23 14
109 57
HALIBUT, BROILED,
BUTTER,LEMJU3 OZ 85 140 0 20 6
62 103
TURKEY, ROASTED, LIGHT
MEAT 2 PIECES 85 135 0 25 3 59
54
PARSLEY,
FREEZE-DRIED 1 TBSP 0.4 0 0 0
0 0 2
OLIVES, CANNED, RIPE,
MISSION 3 SMALL 9 15 0 0 2 0
68
OLIVES, CANNED,
GREEN 4 MEDIUM 13 15 0 0 2
0 312
MUSTARD, PREPARED,
YELLOW 1 TSP 5 5 0 0 0
0 63
TEA, BREWED
8 FL OZ 240 0 0 0 0
0 1
TURKEY, ROASTED, DARK
MEAT 4 PIECES 85 160 0 24 6 72
67
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
GELATIN,
DRY 1 ENVELP 7 25 0 6
0 0 6
TURKEY, ROASTED, LIGHT
+ DARK 3 PIECES 85 145 0 25 4 65
60
CAMEMBERT
CHEESE 1 WEDGE 38 115 0 8
9 27 320
CHEDDAR
CHEESE 1 OZ 28.35 115 0 7
9 30 176
CHEDDAR
CHEESE 1 CU IN 17 70 0 4
6 18 105
DUCK, ROASTED, FLESH
ONLY 1/2 DUCK 221 445 0 52 25 197
144
BEEF, CKD,CHUCK
BLADE,LEAN+FAT3 OZ 85 325 0 22 26
87 53
TURKEY, ROASTED, LIGHT
+ DARK 1 CUP 140 240 0 41 7 106
98
CHICKEN, CANNED,
BONELESS 5 OZ 142 235 0 31 11
88 714
CHICKEN LIVER,
COOKED 1 LIVER 20 30 0 5 1
126 10
COLA, DIET, ASPRTAME +
SACCHRN12 FL OZ 355 0 0 0 0 0
32
GIN,RUM,VODKA,WHISKY
80-PROOF 1.5 F OZ 42 95 0 0 0
0 0
GIN,RUM,VODKA,WHISKY
86-PROOF 1.5 F OZ 42 105 0 0 0
0 0
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
GIN,RUM,VODKA,WHISKY
90-PROOF 1.5 F OZ 42 110 0 0 0
0 0
LETTUCE, BUTTERHEAD,
RAW,LEAVE1 LEAF 15 0 0 0 0
0 1
CLUB
SODA 12 FL OZ 355 0 0 0
0 0 78
COLA, DIET, ASPARTAME
ONLY 12 FL OZ 355 0 0 0 0 0
23
COLA, DIET, SACCHARIN
ONLY 12 FL OZ 355 0 0 0 0 0
75
COFFEE,
BREWED 6 FL OZ 180 0 0 0
0 0 2
BEEF BROTH, BOULLN,
CONSM,CNND1 CUP 240 15 0 3 1
0 782
SALT 1 TSP 5.5 0 0
0 0 0 2132
TURKEY LOAF, BREAST
MEAT, W/ C2 SLICES 42 45 0 10 1
17 608
TURKEY LOAF, BREAST
MEAT W/O C2 SLICES 42 45 0 10 1
17 608
TURKEY HAM, CURED
TURKEY THIGH2 SLICES 57 75 0 11 3
32 565
BEEF
STEAK,SIRLOIN,BROIL,LN+FT3 OZ 85 240 0 23
15 77 53
BEEF, CKD,CHUCK
BLADE,LEANONLY2.2 OZ 62 170 0 19 9
66 44
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
BEEF, CKD,BTTM
ROUND,LEAN+ FAT3 OZ 85 220 0 25 13
81 43
BEEF, CKD,BTTM
ROUND,LEAN ONLY2.8 OZ 78 175 0 25 8
75 40
HERRING,
PICKLED 3 OZ 85 190 0 17
13 85 850
SALMON, BAKED,
RED 3 OZ 85 140 0 21 5
60 55
SALMON, CANNED, PINK,
W/ BONES3 OZ 85 120 0 17 5 34
443
CHICKEN, ROASTED,
BREAST 3.0 OZ 86 140 0 27 3
73 64
BEEF HEART,
BRAISED 3 OZ 85 150 0 24 5
164 54
BEEF ROAST, RIB, LEAN +
FAT 3 OZ 85 315 0 19 26 72
54
BEEF ROAST, RIB, LEAN
ONLY 2.2 OZ 61 150 0 17 9 49
45
SALMON,
SMOKED 3 OZ 85 150 0 18
8 51 1700
WHIPPING CREAM,
UNWHIPED,LIGHT1 TBSP 15 45 0 0 5
17 5
BEEF ROAST, EYE O
RND,LEAN+FAT3 OZ 85 205 0 23 12
62 50
WHIPPING CREAM,
UNWHIPED,HEAVY1 TBSP 15 50 0 0 6
21 6
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
BEEF ROAST, EYE O RND,
LEAN 2.6 OZ 75 135 0 22 5 52
46
WHIPPED TOPPING,
PRESSURIZED 1 TBSP 3 10 0 0 1
2 4
TUNA, CANND, DRND,WATR,
WHITE 3 OZ 85 135 0 30 1 48
468
PASTERZD PROCES
CHEESE,AMERICN1 OZ 28.35 105 0 6 9
27 406
MARGARINE,
REGULR,HARD,80% FAT1 TBSP 14 100 0 0
11 0 132
MUENSTER
CHEESE 1 OZ 28.35 105 0 7
9 27 178
PARMESAN CHEESE,
GRATED 1 TBSP 5 25 0 2 2
4 93
CHICKEN, ROASTED,
DRUMSTICK 1.6 OZ 44 75 0 12 2
41 42
CHICKEN, STEWED, LIGHT
+ DARK 1 CUP 140 250 0 38 9 116
98
TROUT, BROILED, W/
BUTTR,LEMJU3 OZ 85 175 0 21 9
71 122
TUNA, CANND,
DRND,OIL,CHK,LGHT3 OZ 85 165 0 24 7
55 303
GROUND BEEF, BROILED,
REGULAR 3 OZ 85 245 0 20 18 76
70
SARDINES,
ATLNTC,CNNED,OIL,DRN3 OZ 85 175 0 20
9 85 425
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
GROUND BEEF, BROILED,
LEAN 3 OZ 85 230 0 21 16 74
65
CRABMEAT,
CANNED 1 CUP 135 135 1 23
3 135 1350
ALFALFA SEEDS,
SPROUTED, RAW 1 CUP 33 10 1 1 0
0 2
LETTUCE, CRISPHEAD,
RAW,PIECES1 CUP 55 5 1 1 0
0 5
SHRIMP, CANNED,
DRAINED 3 OZ 85 100 1 21 1
128 1955
BOUILLON, DEHYDRTD,
UNPREPARED1 PKT 6 15 1 1 1
1 1019
TARTAR
SAUCE 1 TBSP 14 75 1 0
8 4 182
CHICKEN, FRIED, FLOUR,
DRMSTCK1.7 OZ 49 120 1 13 7 44
44
BLUE CHEESE SALAD
DRESSING 1 TBSP 15 75 1 1 8
3 164
FRENCH SALAD DRESSING,
REGULAR1 TBSP 16 85 1 0 9 0
188
ITALIAN SALAD
DRESSING,REGULAR1 TBSP 15 80 1 0 9
0 162
CHICKEN ROLL,
LIGHT 2 SLICES 57 90 1 11 4
28 331
PARSLEY,
RAW 10 SPRIG 10 5 1 0
0 0 4
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
CUCUMBER, W/
PEEL 6 SLICES 28 5 1 0 0
0 1
MARGARINE,
REGULR,SOFT,80% FAT8 OZ 227 1625 1 2
183 0 2449
MARGARINE,
REGULR,HARD,80% FAT1/2 CUP 113 810 1 1 91
0 1066
MARGARINE, IMITATION
40% FAT 8 OZ 227 785 1 1 88 0
2178
PROVOLONE
CHEESE 1 OZ 28.35 100 1 7
8 20 248
CURRY
POWDER 1 TSP 2 5 1 0
0 0 1
SWISS
CHEESE 1 OZ 28.35 105 1 8
8 26 74
PASTERZD PROCES CHEESE,
SWISS 1 OZ 28.35 95 1 7 7 24
388
LIGHT, COFFEE OR TABLE
CREAM 1 TBSP 15 30 1 0 3 10
6
MOZZARELLA CHESE,SKIM,
LOMOIST1 OZ 28.35 80 1 8 5 15
150
SOUR
CREAM 1 TBSP 12 25 1 0
3 5 6
IMITATION CREAMERS,
POWDERED 1 TSP 2 10 1 0 1
0 4
IMITATION WHIPPED
TOPPING,FRZN1 TBSP 4 15 1 0 1
0 1
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
IMITATN WHIPD
TOPING,PWDRD,PRP1 TBSP 4 10 1 0 0
0 3
PARMESAN CHEESE,
GRATED 1 OZ 28.35 130 1 12 9
22 528
FETA
CHEESE 1 OZ 28.35 75 1 4
6 25 316
MOZZARELLA CHEESE,
WHOLE MILK 1 OZ 28.35 80 1 6 6
22 106
IMITATN SOUR
DRESSING 1 TBSP 12 20 1 0 2
1 6
PEPPER,
BLACK 1 TSP 2.1 5 1 0
0 0 1
SESAME
SEEDS 1 TBSP 8 45 1 2
4 0 3
VINEGAR, CIDER
1 TBSP 15 0 1 0 0
0 0
PICKLES, CUCUMBER,
DILL 1 PICKLE 65 5 1 0 0
0 928
COFFEE, INSTANT,
PREPARED 6 FL OZ 182 0 1 0 0
0 0
PAPRIKA 1 TSP 2.1 5 1
0 0 0 1
CREAM
CHEESE 1 OZ 28.35 100 1 2
10 31 84
OREGANO 1 TSP 1.5 5 1
0 0 0 0
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
TEA,
INSTANT,PREPRD,UNSWEETEND8 FL OZ 241 0 1 0
0 0 1
BLUE
CHEESE 1 OZ 28.35 100 1 6
8 21 396
CHEDDDAR CHEESE,
SHREDDED 1 CUP 113 455 1 28 37
119 701
IMITATN WHIPD
TOPING,PRESSRZD 1 TBSP 4 10 1 0 1
0 2
HALF AND HALF, CREAM
1 TBSP 15 20 1 0 2
6 6
FRANKFURTER,
COOKED 1 FRANK 45 145 1 5 13
23 504
SALAMI, COOKED
TYPE 2 SLICES 57 145 1 8 11
37 607
PORK, LUNCHEON
MEAT,CANNED 2 SLICES 42 140 1 5 13
26 541
PORK, LUNCHEON MEAT,CKD
HAM,LN2 SLICES 57 75 1 11 3 27
815
RADISHES,
RAW 4 RADISH 18 5 1 0
0 0 4
CELERY, PASCAL TYPE,
RAW,STALK1 STALK 40 5 1 0 0
0 35
EGGS, RAW,
WHOLE 1 EGG 50 75 1 6 5
213 63
SALAMI, DRY
TYPE 2 SLICES 20 85 1 5 7
16 372
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
BAKING POWDER,SAS, CA
PO4 1 TSP 3 5 1 0 0 0
329
EGGS, COOKED,
FRIED 1 EGG 46 90 1 6 7
211 162
EGGS, COOKED,
HARD-COOKED 1 EGG 50 75 1 6 5
213 62
EGGS, COOKED,
POACHED 1 EGG 50 75 1 6 5
212 140
EGGS, COOKED,
SCRAMBLED/OMELET1 EGG 61 100 1 7 7
215 171
PORK, CURED,
BACON,CANADN,CKED2 SLICE 46 85 1 11 4
27 711
LEMON JUICE,
CANNED 1 TBSP 15 5 1 0 0
0 3
BAKING
POWDER,SAS,CAPO4+CASO4 1 TSP 2.9 5 1 0
0 0 290
BAKING POWDER, STRGHT
PHOSPHAT1 TSP 3.8 5 1 0 0 0
312
CHILI
POWDER 1 TSP 2.6 10 1 0
0 0 26
BAKING POWDER, LOW
SODIUM 1 TSP 4.3 5 1 0 0
0 0
CELERY
SEED 1 TSP 2 10 1 0
1 0 3
LETTUCE, LOOSELEAF
1 CUP 56 10 2 1 0 0 5
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
CLAMS,
RAW 3 OZ 85 65 2 11
1 43 102
PASTERZD PROCES CHESE
FOOD,AMR1 OZ 28.35 95 2 6 7 18
337
COOKED SALAD DRSSING,
HOME RCP1 TBSP 16 25 2 1 2 9
117
BARBECUE
SAUCE 1 TBSP 16 10 2 0
0 0 130
PASTERZD PROCES CHESE
SPRED,AM1 OZ 28.35 80 2 5 6 16
381
PRETZELS,
STICK 10 PRETZ 3 10 2 0
0 0 48
SOY
SAUCE 1 TBSP 18 10 2 2
0 0 1029
SNACK TYPE
CRACKERS 1 CRACKR 3 15 2 0
1 0 30
ASPARAGUS,CANNED,SPEARS,W/SALT4 SPEARS 80 10 2
1 0 0 278
ASPARAGUS,CANNED,SPEARS,NOSALT4 SPEARS 80 10 2
1 0 0 3
BROCCOLI, FRZN, COOKED,
DRANED1 PIECE 30 10 2 1 0 0 7
ENDIVE, CURLY,
RAW 1 CUP 50 10 2 1 0
0 11
CABBAGE, CHINESE,PE-TSAI,
RAW 1 CUP 76 10 2 1 0 0 7
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
CLAMS, CANNED,
DRAINED 3 OZ 85 85 2 13 2
54 102
1000 ISLAND, SALAD
DRSNG,REGLR1 TBSP 16 60 2 0 6
4 112
ONIONS, SPRING,
RAW 6 ONION 30 10 2 1 0
0 1
CINNAMON 1 TSP 2.3 5 2
0 0 0 1
BOLOGNA 2 SLICES 57 180 2
7 16 31 581
BRAUNSCHWEIGER
2 SLICES 57 205 2 8 18 89 652
ITALIAN SALAD
DRESSING,LOCALOR1 TBSP 15 5 2 0 0
0 136
SANDWICH SPREAD, PORK,
BEEF 1 TBSP 15 35 2 1 3 6
152
GARLIC
POWDER 1 TSP 2.8 10 2 0
0 0 1
ONION
POWDER 1 TSP 2.1 5 2 0
0 0 1
1000 ISLAND, SALAD
DRSNG,LOCAL1 TBSP 15 25 2 0 2
2 150
SPINACH,
RAW 1 CUP 55 10 2 2
0 0 43
PORK, LUNCHEON MEAT,CKD
HAM,RG2 SLICES 57 105 2 10 6 32
751
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams)
(Grams) (Grams)(Milligrams(Milligram
FRENCH SALAD DRESSING,
LOCALOR1 TBSP 16 25 2 0 2 0
306
CHICKEN, FRIED, FLOUR,
BREAST 3.5 OZ 98 220 2 31 9 87
74
MAYONNAISE,
IMITATION 1 TBSP 15 35 2 0 3
4 75
IMITATION CREAMERS,
LIQUID FRZ1 TBSP 15 20 2 0 1
0 12
CABBAGE, CHINESE,
PAK-CHOI,CKD1 CUP 170 20 3 3 0
0 58
PEANUT
BUTTER 1 TBSP 16 95 3 5
8 0 75
ASPARAGUS, CKD FRM
FRZ,DR,SPER4 SPEARS 60 15 3 2 0
0 2
ASPARAGUS, CKD FRM
RAW,DR,SPER4 SPEARS 60 15 3 2 0
0 2
TURKEY ROAST,
FRZN,LGHT+DRK,CK3 OZ 85 130 3 18 5
45 578
TOFU 1 PIECE 120 85 3
9 5 0 8
TAHINI
1 TBSP 15 90 3 3 8 0 5
WALNUTS, BLACK,
CHOPPED 1 OZ 28.35 170 3 7 16
0 0
CHICKEN
FRANKFURTER 1 FRANK 45 115 3 6
9 45 616
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
YEAST, BREWERS,
DRY 1 TBSP 8 25 3 3 0
0 10
YEAST, BAKERS, DRY,
ACTIVE 1 PKG 7 20 3 3 0
0 4
MUSTARD GREENS, COOKED,
DRANED1 CUP 140 20 3 3 0 0
22
LETTUCE, CRISPHEAD,
RAW,WEDGE 1 WEDGE 135 20 3 1 0
0 12
WINE, TABLE,
WHITE 3.5 F OZ 102 80 3 0 0
0 5
COTTAGE
CHEESE,UNCREAMED 1 CUP 145 125 3 25
1 10 19
MUSHROOMS,
RAW 1 CUP 70 20 3 1
0 0 3
SPINACH SOUFFLE
1 CUP 136 220 3 11 18 184 763
PEPPERS, SWEET, COOKED,
GREEN 1 PEPPER 73 15 3 0 0 0 1
PEPPERS, SWEET, COOKED,
RED 1 PEPPER 73 15 3 0 0 0 1
SEAWEED, KELP,
RAW 1 OZ 28.35 10 3 0 0
0 66
PICKLES, CUCUMBER,
FRESH PACK 2 SLICES 15 10 3 0 0
0 101
WINE, TABLE,
RED 3.5 F OZ 102 75 3 0 0
0 5
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
ONION SOUP, DEHYDRTD,
UNPRPRED1 PKT 7 20 4 1 0 0
627
BRAZIL
NUTS 1 OZ 28.35 185 4 4
19 0 1
CABBAGE, COMMON,
RAW 1 CUP 70 15 4 1 0
0 13
MELBA TOAST,
PLAIN 1 PIECE 5 20 4 1 0
0 44
PEPPERS, HOT CHILI,
RAW, RED 1 PEPPER 45 20 4 1 0
0 3
CATSUP 1 TBSP 15 15 4
0 0 0 156
ONION SOUP, DEHYDRATD,
PREPRED1 PKT 184 20 4 1 0 0
635
PARMESAN CHEESE,
GRATED 1 CUP 100 455 4 42 30
79 1861
MACADAMIA NUTS,
OILRSTD,SALTED1 OZ 28.35 205 4 2 22
0 74
PEPPERS, HOT CHILI,
RAW, GREEN1 PEPPER 45 20 4 1 0
0 3
CABBAGE, RED,
RAW 1 CUP 70 20 4 1 0
0 8
PEPPERS, SWEET, RAW,
GREEN 1 PEPPER 74 20 4 1 0
0 2
MAYONNAISE TYPE SALAD
DRESSING1 TBSP 15 60 4 0 5 4
107
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
PLUMS, RAW, 1-1/2-IN
DIAM 1 PLUM 28 15 4 0 0
0 0
CELERY, PASCAL TYPE,
RAW,PIECE1 CUP 120 20 4 1 0 0
106
PEPPERS, SWEET, RAW,
RED 1 PEPPER 74 20 4 1 0
0 2
MACADAMIA NUTS,
OILRSTD,UNSALT1 OZ 28.35 205 4 2 22
0 2
LETTUCE, BUTTERHEAD,
RAW,HEAD 1 HEAD 163 20 4 2 0
0 8
FILBERTS, (HAZELNUTS)
CHOPPED 1 OZ 28.35 180 4 4 18 0
1
FISH STICKS, FROZEN,
REHEATED 1 STICK 28 70 4 6 3
26 53
BAMBOO SHOOTS, CANNED,
DRAINED1 CUP 131 25 4 2 1 0
9
CABBAGE, SAVOY,
RAW 1 CUP 70 20 4 1 0
0 20
RELISH,
SWEET 1 TBSP 15 20 5 0
0 0 107
PEANUTS, OIL ROASTED,
UNSALTED1 OZ 28.35 165 5 8 14 0
4
PINE
NUTS 1 OZ 28.35 160 5 3
17 0 20
PUMPKIN AND SQUASH
KERNELS 1 OZ 28.35 155 5 7 13
0 5
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
PEANUTS, OIL ROASTED,
SALTED 1 OZ 28.35 165 5 8 14 0
122
PECANS,
HALVES 1 OZ 28.35 190 5 2
19 0 0
SUNFLOWER
SEEDS 1 OZ 28.35 160 5 6
14 0 1
BEAN SPROUTS, MUNG,
COOKD,DRAN1 CUP 124 25 5 3 0
0 12
PICKLES, CUCUMBER, SWT
GHERKIN1 PICKLE 15 20 5 0 0 0
107
COLLARDS, COOKED FROM
RAW 1 CUP 190 25 5 2 0 0
36
WHOLE-WHEAT WAFERS,
CRACKERS 2 CRACKR 8 35 5 1 2
0 59
CAULIFLOWER,
RAW 1 CUP 100 25 5 2 0
0 15
WHEAT, THIN
CRACKERS 4 CRACKR 8 35 5 1 1
0 69
LEMONS, RAW
1 LEMON 58 15 5 1 0 0
1
TOMATOES,
RAW 1 TOMATO 123 25 5 1
0 0 10
BEER,
LIGHT 12 FL OZ 355 95 5 1
0 0 11
CHEESE CRACKERS,
SANDWCH,PEANT1 SANDWH 8 40 5 1 2
1 90
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams) (Grams)(Milligrams(Milligram
WALNUTS, ENGLISH,
PIECES 1 OZ 28.35 180 5 4 18
0 3
OYSTERS, BREADED,
FRIED 1 OYSTER 45 90 5 5 5
35 70
CHICKEN, FRIED,
BATTER,DRMSTCK2.5 OZ 72 195 6 16 11
62 194
COTTAGE
CHEESE,CREMD,LRGE CURD1 CUP 225 235 6 28 10
34 911
SUGAR, WHITE,
GRANULATED 1 PKT 6 25 6 0 0
0 0
MIXED NUTS W/
PEANTS,OIL,UNSLT1 OZ 28.35 175 6 5 16
0 3
CHICKEN NOODLE
SOUP,DEHYD,PRPD1 PKT 188 40 6 2 1
2 957
MIXED NUTS W/
PEANTS,OIL,SALTD1 OZ 28.35 175 6 5 16
0 185
COTTAGE
CHEESE,CREMD,SMLL CURD1 CUP 210 215 6 26
9 31 850
TURNIP GREENS, COOKED
FROM RAW1 CUP 144 30 6 2 0 0
42
OKRA PODS,
COOKED 8 PODS 85 25 6 2
0 0 4
PANCAKES, BUCKWHEAT,
FROM MIX 1 PANCAK 27 55 6 2 2 20
125
SNAP
BEAN,CNND,DRND,YLLW, SALT1 CUP 135 25 6 2
0 0 339
Description of
food Weight Food Energy Carbohydrate Protein Fat
Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
SNAP
BEAN,CNND,DRND,YLLW,NOSAL1 CUP 135 25 6 2
0 0 3
CHEESE CRACKERS,
PLAIN 10 CRACK 10 50 6 1 3
6 112
SNAP
BEAN,CNND,DRND,GRN,NOSALT1 CUP 135 25 6 2
0 0 3
ALMONDS,
WHOLE 1 OZ 28.35 165 6 6
15 0 3
CAULIFLOWER, COOKED
FROM RAW 1 CUP 125 30 6 2 0
0 8
SNAP
BEAN,CNND,DRND,GREEN,SALT1 CUP 135 25 6 2
0 0 339
BEAN SPROUTS, MUNG,
RAW 1 CUP 104 30 6 3 0
0 6
POPCORN, AIR-POPPED,
UNSALTED 1 CUP 8 30 6 1 0
0 0
POPCORN, POPPED, VEG
OIL,SALTD1 CUP 11 55 6 1 3
0 86
EGGPLANT, COOKED,
STEAMED 1 CUP 96 25 6 1 0
0 3
RICOTTA CHEESE, WHOLE
MILK 1 CUP 246 430 7 28 32 124
207
GRAVY AND TURKEY,
FROZEN 5 OZ 142 95 7 8 4
26 787
WHIPPING CREAM,
UNWHIPED,LIGHT1 CUP 239 700 7 5 74
265 82
Description of
food Weight Food Energy Carbohydrate Protein Fat
Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
BEEF LIVER,
FRIED 3 OZ 85 185 7 23 7
410 90
KALE, COOKED FROM
RAW 1 CUP 130 40 7 2 1
0 30
WHIPPING CREAM,
UNWHIPED,HEAVY1 CUP 238 820 7 5 88
326 89
HADDOCK, BREADED,
FRIED 3 OZ 85 175 7 17 9
75 123
SPINACH, CANNED, DRND,W/
SALT 1 CUP 214 50 7 6 1 0 683
SPINACH, CANNED, DRND,W/O
SALT1 CUP 214 50 7 6 1 0 58
CAULIFLOWER, COOKED
FROM FROZN1 CUP 180 35 7 3 0
0 32
CARROTS, RAW,
WHOLE 1 CARROT 72 30 7 1 0
0 25
WHIPPED TOPPING,
PRESSURIZED 1 CUP 60 155 7 2 13
46 78
OCEAN PERCH, BREADED,
FRIED 1 FILLET 85 185 7 16 11 66
138
DANDELION GREENS,
COOKED, DRND1 CUP 105 35 7 2 1
0 46
CABBAGE, COMMON,
COOKED, DRNED1 CUP 150 30 7 1 0
0 29
BEETS, COOKED, DRAINED,
WHOLE 2 BEETS 100 30 7 1 0 0
49
Description of
food Weight Food Energy Carbohydrate Protein Fat
Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
SEAWEED, SPIRULINA,
DRIED 1 OZ 28.35 80 7 16 2
0 297
CHICKEN RICE SOUP,
CANNED 1 CUP 241 60 7 4 2
7 815
PISTACHIO NUTS
1 OZ 28.35 165 7 6 14
0 2
KALE, COOKED FROM
FROZEN 1 CUP 130 40 7 4 1
0 20
COCONUT, RAW,
PIECE 1 PIECE 45 160 7 1 15
0 9
MIXED NUTS W/
PEANTS,DRY,UNSLT1 OZ 28.35 170 7 5 15
0 3
MIXED NUTS W/
PEANTS,DRY,SALTD1 OZ 28.35 170 7 5 15
0 190
SPINACH, COOKED FROM
RAW, DRND1 CUP 180 40 7 5 0 0
126
OYSTERS,
RAW 1 CUP 240 160 8 20
4 120 175
TURNIP GREENS, CKED FRM
FROZEN1 CUP 164 50 8 5 1 0
25
TURNIPS, COOKED,
DICED 1 CUP 156 30 8 1 0
0 78
SWEETPOTATOES, CNNED,
VAC PACK1 PIECE 40 35 8 1 0 0
21
CASHEW NUTS, OIL
ROASTD,SALTED1 OZ 28.35 165 8 5 14
0 177
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
CASHEW NUTS, OIL
ROASTD,UNSALT1 OZ 28.35 165 8 5 14
0 5
TOMATO VEG SOUP,
DEHYD,PREPRED1 PKT 189 40 8 1 1
0 856
SQUASH, SUMMER, COOKED,
DRAIND1 CUP 180 35 8 2 1 0 2
WINE,
DESSERT 3.5 F OZ 103 140 8 0
0 0 9
CARROTS, CANNED, DRN,
W/ SALT 1 CUP 146 35 8 1 0 0
352
CARROTS, CANNED,DRND,
W/O SALT1 CUP 146 35 8 1 0 0
61
CHOCOLATE, BITTER OT
BAKING 1 OZ 28.35 145 8 3 15
0 1
ASPARAGUS, CKD FRM RAW,
DR,CUT1 CUP 180 45 8 5 1 0 7
SNAP
BEAN,FRZ,CKD,DRND,GREEN 1 CUP 135 35 8 2
0 0 18
ONION RINGS,
BREADED,FRZN,PRPD2 RINGS 20 80 8 1 5
0 75
ONIONS, RAW,
SLICED 1 CUP 115 40 8 1 0
0 2
MUSHROOMS, CANNED,
DRND,W/SALT1 CUP 156 35 8 3 0
0 663
BEET GREENS, COOKED,
DRAINED 1 CUP 144 40 8 4 0 0
347
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
COTTAGE CHEESE,LOWFAT
2% 1 CUP 226 205 8 31 4 19
918
BROCCOLI, RAW
1 SPEAR 151 40 8 4 1
0 41
MUSHROOMS, COOKED,
DRAINED 1 CUP 156 40 8 3 1
0 3
PANCAKES, PLAIN, FROM
MIX 1 PANCAK 27 60 8 2 2 16
160
SNAP
BEAN,FRZ,CKD,DRND,YELLOW 1 CUP 135 35 8 2
0 0 18
CR OF CHICKEN SOUP W/
H20,CNND1 CUP 244 115 9 3 7 10
986
CR OF MUSHROM SOUP W/
H2O,CNND1 CUP 244 130 9 2 9 2
1032
TANGERINES,
RAW 1 TANGRN 84 35 9 1 0
0 1
GRAPES, EUROPEAN, RAW,
THOMPSN10 GRAPE 50 35 9 0 0 0
1
ASPARAGUS, CKD FRM
FRZ,DRN,CUT1 CUP 180 50 9 5 1
0 7
PINEAPPLE, CANNED,
JUICE PACK 1 SLICE 58 35 9 0 0
0 1
BEEF NOODLE SOUP,
CANNED 1 CUP 244 85 9 5 3
5 952
CHICKEN NOODLE SOUP,
CANNED 1 CUP 241 75 9 4 2 7
1106
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams)
(Grams) (Grams)(Milligrams(Milligram
PANCAKES, PLAIN, HOME
RECIPE 1 PANCAK 27 60 9 2 2 16
115
CASHEW NUTS, DRY
ROASTD,SALTED1 OZ 28.35 165 9 4 13
0 181
CASHEW NUTS, DRY
ROASTD,UNSALT1 OZ 28.35 165 9 4 13
0 4
PLUMS, RAW, 2-1/8-IN
DIAM 1 PLUM 66 35 9 1 0
0 0
SALTINES 4 CRACKR 12 50 9
1 1 4 165
LIGHT, COFFEE OR TABLE
CREAM 1 CUP 240 470 9 6 46 159
95
BROCCOLI, RAW, COOKED,
DRAINED1 CUP 155 45 9 5 0 0
17
PEACHES, CANNED, JUICE
PACK 1 HALF 77 35 9 0 0 0
3
TOMATO JUICE, CANNED
WITH SALT1 CUP 244 40 10 2 0 0
881
SPINACH, COOKED FR
FRZEN, DRND1 CUP 190 55 10 6 0
0 163
TOMATO JUICE, CANNED
W/O SALT 1 CUP 244 40 10 2 0
0 24
TOMATOES, CANNED, S+L,W/O
SALT1 CUP 240 50 10 2 1 0 31
HALF AND HALF,
CREAM 1 CUP 242 315 10 7 28
89 98
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
SOUR
CREAM 1 CUP 230 495 10 7
48 102 123
TOMATOES, CANNED, S+L,
W/ SALT1 CUP 240 50 10 2 1 0
391
RYE WAFERS,
WHOLE-GRAIN 2 WAFERS 14 55 10 1 1
0 115
GRAPEFRUIT, RAW,
PINK 1/2 FRUT 120 40 10 1 0
0 0
PEARS, CANNED, JUICE
PACK 1 HALF 77 40 10 0 0
0 3
JELLIES 1 PKT 14 40 10
0 0 0 4
APRICOTS, CANNED, JUICE
PACK 3 HALVES 84 40 10 1 0 0 3
JAMS AND
PRESERVES 1 PKT 14 40 10 0
0 0 2
BROCCOLI, RAW, COOKED,
DRAINED1 SPEAR 180 50 10 5 1 0
20
BROCCOLI, FRZN, COOKED,
DRANED1 CUP 185 50 10 6 0 0
44
WHITE BREAD, SLICE 22
PER LOAF1 SLICE 20 55 10 2 1 0
101
PEACHES,
RAW 1 PEACH 87 35 10 1
0 0 0
TURKEY PATTIES,
BRD,BATTD,FRID1 PATTY 64 180 10 9 12
40 512
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
SAUERKRAUT,
CANNED 1 CUP 236 45 10 2 0
0 1560
BAKING PWDR
BISCUITS,REFRGDOGH1 BISCUT 20 65 10 1 2
1 249
WHITE BREAD, TOASTED 22
PER 1 SLICE 17 55 10 2 1 0
101
SNAP
BEAN,RAW,CKD,DRND,YELLOW 1 CUP 125 45 10 2
0 0 4
SNAP
BEAN,RAW,CKD,DRND,GREEN 1 CUP 125 45 10 2
0 0 4
GRAPEFRUIT, RAW,
WHITE 1/2 FRUT 120 40 10 1 0
0 0
POTATO
CHIPS 10 CHIPS 20 105 10 1
7 0 94
CHICKEN CHOW MEIN, HOME
RECIPE1 CUP 250 255 10 31 10 75
718
GRAPES, EUROPEAN, RAW,
TOKAY 10 GRAPE 57 40 10 0 0 0
1
SCALLOPS, BREADED,
FRZN,REHEAT6 SCALOP 90 195 10 15 10
70 298
VEGETABLE BEEF SOUP,
CANNED 1 CUP 244 80 10 6 2 5
956
STRAWBERRIES,
RAW 1 CUP 149 45 10 1 1
0 1
CHERRIES, SWEET,
RAW 10 CHERY 68 50 11 1 1
0 0
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
RAISINS 1 PACKET 14 40 11
0 0 0 2
LETTUCE, CRISPHEAD,
RAW, HEAD 1 HEAD 539 70 11 5 1
0 49
BROWNIES W/ NUTS,FRM
HOME RECP1 BROWNE 20 95 11 1 6
18 51
KOHLRABI, COOKED,
DRAINED 1 CUP 165 50 11 3 0
0 35
MINESTRONE SOUP,
CANNED 1 CUP 241 80 11 4 3
2 911
BEEF GRAVY,
CANNED 1 CUP 233 125 11 9 5
7 1305
MILK, WHOLE, 3.3%
FAT 1 CUP 244 150 11 8 8
33 120
WATERMELON, RAW,
DICED 1 CUP 160 50 11 1 1
0 3
PEAS, EDIBLE POD,
COOKED,DRNED1 CUP 160 65 11 5 0
0 6
BEETS, COOKED, DRAINED,
DICED 1 CUP 170 55 11 2 0 0
83
SHRIMP, FRENCH
FRIED 3 OZ 85 200 11 16 10
168 384
GRAHAM CRACKER,
PLAIN 2 CRACKR 14 60 11 1 1
0 86
IMITATN WHIPD
TOPING,PRESSRZD 1 CUP 70 185 11 1 16
0 43
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
VEGETABLE JUICE
COCKTAIL, CNND1 CUP 242 45 11 2 0
0 883
CARROTS, RAW,
GRATED 1 CUP 110 45 11 1 0
0 39
KIWIFRUIT,
RAW 1 KIWI 76 45 11 1
0 0 4
IMITATN SOUR
DRESSING 1 CUP 235 415 11 8 39
13 113
YOGURT, W/ WHOLE
MILK 8 OZ 227 140 11 8 7
29 105
CARROTS, COOKED FROM
FROZEN 1 CUP 146 55 12 2 0
0 86
PINEAPPLE, CANNED,
HEAVY SYRUP1 SLICE 58 45 12 0 0
0 1
BEETS, CANNED,
DRAINED,NO SALT1 CUP 170 55 12 2 0
0 78
HONEYDEW MELON,
RAW 1/10 MEL 129 45 12 1 0
0 13
SUGAR, WHITE,
GRANULATED 1 TBSP 12 45 12 0 0
0 0
BEETS, CANNED,
DRAINED,W/ SALT1 CUP 170 55 12 2 0
0 466
ARTICHOKES, GLOBE,
COOKED, DRN1 ARTCHK 120 55 12 3 0
0 79
COCONUT, RAW,
SHREDDED 1 CUP 80 285 12 3 27
0 16
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
ICE CREAM, VANLLA,
REGULR 11% 3 FL OZ 50 100 12 2 5
22 44
CLAM CHOWDER,
MANHATTAN, CANND1 CUP 244 80 12 4 2
2 1808
VEGETARIAN SOUP,
CANNED 1 CUP 241 70 12 2 2
0 822
MILK, SKIM, ADDED MILK
SOLIDS 1 CUP 245 90 12 9 1 5
130
MILK, LOFAT, 2%, ADDED
SOLIDS 1 CUP 245 125 12 9 5 18
128
MILK, LOFAT, 1%, NO
ADDEDSOLID1 CUP 244 100 12 8 3
10 123
MILK, LOFAT, 1%, ADDED
SOLIDS 1 CUP 245 105 12 9 2 10
128
MILK, SKIM, NO ADDED
MILKSOLID1 CUP 245 85 12 8 0 4
126
COLLARDS, COOKED FROM
FROZEN 1 CUP 170 60 12 5 1 0
85
BUTTERMILK,
FLUID 1 CUP 245 100 12 8 2
9 257
RYE BREAD, LIGHT,
TOASTED 1 SLICE 22 65 12 2 1
0 175
WHITE BREAD, SLICE 18
PER LOAF1 SLICE 25 65 12 2 1 0
129
WHITE BREAD, TOASTED 18
PER 1 SLICE 22 65 12 2 1 0
129
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
CHICKEN A LA KING, HOME
RECIPE1 CUP 245 470 12 27 34 221
760
PUMPKIN, COOKED FROM
RAW 1 CUP 245 50 12 2 0 0
2
WHEAT
BREAD 1 SLICE 25 65 12 2
1 0 138
MILK, LOFAT, 2%, NO
ADDEDSOLID1 CUP 244 120 12 8 5
18 122
RYE BREAD,
LIGHT 1 SLICE 25 65 12 2
1 0 175
APRICOTS,
RAW 3 APRCOT 106 50 12 1
0 0 1
OATMEAL
BREAD 1 SLICE 25 65 12 2 1
0 124
CRACKED-WHEAT
BREAD 1 SLICE 25 65 12 2 1
0 106
CRACKED-WHEAT BREAD,
TOASTED 1 SLICE 21 65 12 2 1 0
106
MIXED GRAIN BREAD
1 SLICE 25 65 12 2 1 0
106
MIXED GRAIN BREAD,
TOASTED 1 SLICE 23 65 12 2 1
0 106
AVOCADOS,
CALIFORNIA 1 AVOCDO 173 305 12 4
30 0 21
OATMEAL BREAD,
TOASTED 1 SLICE 23 65 12 2 1
0 124
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams) (Grams)(Milligrams(Milligram
ONIONS, RAW,
CHOPPED 1 CUP 160 55 12 2 0
0 3
WHEAT BREAD,
TOASTED 1 SLICE 23 65 12 3 1
0 138
ONIONS, RAW, COOKED,
DRAINED 1 CUP 210 60 13 2 0
0 17
CHICKEN, FRIED, BATTER,
BREAST4.9 OZ 140 365 13 35 18 119
385
MUSHROOM GRAVY,
CANNED 1 CUP 238 120 13 3 6
0 1357
MILK CHOCOLATE CANDY,W/
PENUTS1 OZ 28.35 155 13 4 11 5
19
CHOP SUEY W/ BEEF +
PORK,HMRCP1 CUP 250 300 13 26 17
68 1053
CHICKEN GRAVY,
CANNED 1 CUP 238 190 13 5 14
5 1373
BRUSSELS SPROUTS, RAW,
COOKED 1 CUP 155 60 13 4 1 0
33
TORTILLAS,
CORN 1 TORTLA 30 65 13 2
1 0 1
PRETZELS, TWISTED,
DUTCH 1 PRETZ 16 65 13 2 1
0 258
JELLIES 1 TBSP 18 50 13
0 0 0 5
BRUSSELS SPROUTS, FRZN,
COOKED1 CUP 155 65 13 6 1 0
36
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
BEER,
REGULAR 12 FL OZ 360 150 13 1
0 0 18
DANISH PASTRY, PLAIN,
NO NUTS 1 OZ 28.35 110 13 2 6 24
109
RAISIN BREAD,
TOASTED 1 SLICE 21 65 13 2 1
0 92
WHOLE-WHEAT BREAD,
TOASTED 1 SLICE 25 70 13 3 1
0 180
BAKING PWDR
BISCUITS,HOMERECPE1 BISCUT 28 100 13 2 5
0 195
RAISIN
BREAD 1 SLICE 25 65 13 2
1 0 92
IMITATN WHIPD
TOPING,PWDRD,PRP1 CUP 80 150 13 3 10
8 53
WHOLE-WHEAT
BREAD 1 SLICE 28 70 13 3 1
0 180
RICOTTA CHEESE, PART
SKIM MILK1 CUP 246 340 13 28 19 76
307
VIENNA
BREAD 1 SLICE 25 70 13 2
1 0 145
CORN, COOKED FRM FROZN,
YELLOW1 EAR 63 60 14 2 0 0 3
CORN, COOKED FRM FROZN,
WHITE 1 EAR 63 60 14 2 0 0 3
HOLLANDAISE SCE, W/
H2O,FRM MX1 CUP 259 240 14 5 20
52 1564
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
ROLLS, DINNER,
COMMERCIAL 1 ROLL 28 85 14 2 2
0 155
BROWN GRAVY FROM DRY
MIX 1 CUP 261 80 14 3 2 2
1147
CHICKEN GRAVY FROM DRY
MIX 1 CUP 260 85 14 3 2 3
1134
RASPBERRIES,
RAW 1 CUP 123 60 14 1 1
0 0
BAKING PWDR
BISCUITS,FROM MIX 1 BISCUT 28 95 14 2 3
0 262
PLUMS, CANNED, JUICE
PACK 3 PLUMS 95 55 14 0 0
0 1
JAMS AND
PRESERVES 1 TBSP 20 55 14 0
0 0 2
VEGETABLES, MIXED,
CANNED 1 CUP 163 75 15 4 0
0 243
WALNUTS, BLACK,
CHOPPED 1 CUP 125 760 15 30 71
0 1
POUND CAKE,
COMMERCIAL 1 SLICE 29 110 15 2 5
64 108
ORANGES,
RAW 1 ORANGE 131 60 15 1
0 0 0
POUND CAKE, FROM HOME
RECIPE 1 SLICE 30 120 15 2 5 32
96
CR OF CHICKEN SOUP W/
MLK,CNND1 CUP 248 190 15 7 11 27
1047
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
BEEF AND VEGETABLE
STEW,HM RCP1 CUP 245 220 15 16 11
71 292
MILK CHOCOLATE CANDY,W/
ALMOND1 OZ 28.35 150 15 3 10 5
23
CR OF MUSHROM SOUP W/
MLK,CNND1 CUP 248 205 15 6 14 20
1076
TACO 1 TACO 81 195 15
9 11 21 456
MALTED MILK,NATURAL,
POWDER 3/4 OZ 21 85 15 3 2
4 96
WHITE BREAD
CUBES 1 CUP 30 80 15 2 1
0 154
PEARS, CANNED, HEAVY
SYRUP 1 HALF 79 60 15 0 0
0 4
BROWNIES W/
NUTS,FRSTNG,CMMRCL1 BROWNE 25 100 16 1 4
14 59
PUMPERNICKEL
BREAD 1 SLICE 32 80 16 3 1
0 177
MILK CHOCOLATE CANDY,
PLAIN 1 OZ 28.35 145 16 2 9 6
23
CORN
CHIPS 1 OZ 28.35 155 16 2
9 0 233
PUMPERNICKEL BREAD,
TOASTED 1 SLICE 29 80 16 3 1
0 177
SWEET (DARK)
CHOCOLATE 1 OZ 28.35 150 16 1 10
0 5
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams) (Grams)(Milligrams(Milligram
LEMON
JUICE,FRZN,SINGLE-STRNGH6 FL OZ 244 55 16 1
1 0 2
NECTARINES,
RAW 1 NECTRN 136 65 16 1 1
0 0
YOGURT, W/ LOFAT MILK,
PLAIN 8 OZ 227 145 16 12 4 14
159
CARROTS, COOKED FROM
RAW 1 CUP 156 70 16 2 0 0
103
LEMON JUICE,
CANNED 1 CUP 244 50 16 1 1
0 51
LIME JUICE,CANNED
1 CUP 246 50 16 1 1 0 39
APPLES, RAW, PEELED,
SLICED 1 CUP 110 65 16 0 0
0 0
PEACHES, CANNED, HEAVY
SYRUP 1 HALF 81 60 16 0 0 0
5
IMITATION WHIPPED
TOPPING,FRZN1 CUP 75 240 17 1 19
0 19
FRENCH TOAST, HOME
RECIPE 1 SLICE 65 155 17 6 7
112 257
HONEY 1 TBSP 21 65 17
0 0 0 1
ITALIAN BREAD
1 SLICE 30 85 17 3 0 0
176
CLAM CHOWDER, NEW ENG,
W/ MILK1 CUP 248 165 17 9 7 22
992
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
GELATIN DESSERT,
PREPARED 1/2 CUP 120 70 17 2 0
0 55
WATER CHESTNUTS,
CANNED 1 CUP 140 70 17 1 0
0 11
SNACK CAKES,DEVILS
FOOD,CREMFLSM CAKE 28 105 17 1 4
15 105
SHORTBREAD COOKIE, HOME
RECIPE2 COOKIE 28 145 17 2 8 0
125
PAPAYAS,
RAW 1 CUP 140 65 17 1
0 0 9
POTATOES,FRENCH-FRD,FRZN,OVEN 10 STRIP 50 110 17
2 4 0 16
MACADAMIA NUTS,
OILRSTD,SALTED1 CUP 134 960 17 10 103
0 348
YOGURT, W/ NONFAT
MILK 8 OZ 227 125 17 13 0
4 174
MACADAMIA NUTS,
OILRSTD,UNSALT1 CUP 134 960 17 10 103
0 9
TOMATO SOUP W/ WATER,
CANNED 1 CUP 244 85 17 2 2 0
871
POPSICLE 1 POPCLE 95 70 18
0 0 0 11
100% NATURAL
CEREAL 1 OZ 28.35 135 18 3 6
0 12
TOMATO SAUCE, CANNED
WITH SALT1 CUP 245 75 18 3 0 0
1482
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
CORN GRITS, COOKED,
INSTANT 1 PKT 137 80 18 2 0
0 343
OATMEAL,CKD,INSTNT,PLAIN,FORTF1 PKT 177 105 18
4 2 0 285
APRICOT, CANNED, HEAVY
SYRUP 3 HALVES 85 70 18 0 0 0
3
CHICKEN CHOW MEIN,
CANNED 1 CUP 250 95 18 7 0
8 725
FILBERTS, (HAZELNUTS)
CHOPPED 1 CUP 115 725 18 15 72 0
3
FRENCH BREAD
1 SLICE 35 100 18 3 1 0
203
SQUASH, WINTER,
BAKED 1 CUP 205 80 18 2 1
0 2
MILK CHOCOLATE CANDY,W/
RICE C1 OZ 28.35 140 18 2 7 6
46
BLACKBERRIES,
RAW 1 CUP 144 75 18 1 1
0 0
MALTED MILK, CHOCOLATE,
POWDER3/4 OZ 21 85 18 1 1 1
49
PINEAPPLE, RAW,
DICED 1 CUP 155 75 19 1 1
0 2
PEACHES, RAW,
SLICED 1 CUP 170 75 19 1 0
0 0
SOYBEANS, DRY, COOKED,
DRAINED1 CUP 180 235 19 20 10 0
4
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams)
(Grams) (Grams)(Milligrams(Milligram
CORN, COOKED FROM RAW,
YELLOW 1 EAR 77 85 19 3 1 0
13
CORN, COOKED FROM RAW,
WHITE 1 EAR 77 85 19 3 1 0
13
TUNA
SALAD 1 CUP 205 375 19 33
19 80 877
NATURE VALLEY GRANOLA
CEREAL 1 OZ 28.35 125 19 3 5 0
58
COCA PWDR W/O NONFAT
DRY MILK 3/4 OZ 21 75 19 1 1
0 56
BRAN MUFFINS, HOME
RECIPE 1 MUFFIN 45 125 19 3 6
24 189
CHEERIOS
CEREAL 1 OZ 28.35 110 20 4
2 0 307
LIMEADE,CONCEN,FROZEN,DILUTED 6 FL OZ 185 75 20
0 0 0 0
BLUEBERRY MUFFINS, HOME
RECIPE1 MUFFIN 45 135 20 3 5 19
198
ROLLS, FRANKFURTER +
HAMBURGER1 ROLL 40 115 20 3 2 0
241
ROLLS, DINNER, HOME
RECIPE 1 ROLL 35 120 20 3 3
12 98
PUMPKIN,
CANNED 1 CUP 245 85 20 3
1 0 12
DEVIL'S FOOD
CAKE,CHOCFRST,FMX1 CUPCAK 35 120 20 2 4
19 92
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
BLUEBERRIES,
RAW 1 CUP 145 80 20 1 1
0 9
PECANS,
HALVES 1 CUP 108 720 20 8
73 0 1
POTATOES,FRENCH-FRD,FRZN,FRIED10 STRIP 50 160 20
2 8 0 108
SHORTBREAD COOKIE,
COMMERCIAL 4 COOKIE 32 155 20 2 8
27 123
ALL-BRAN CEREAL
1 OZ 28.35 70 21 4 1
0 320
PEAS, GREEN,CNND,DRND,W/O
SALT1 CUP 170 115 21 8 1 0 3
PEAS, GREEN,CNND,DRND,
W/ SALT1 CUP 170 115 21 8 1 0
372
CORN MUFFINS, HOME
RECIPE 1 MUFFIN 45 145 21 3 5
23 169
WHITE SAUCE W/ MILK
FROM MIX 1 CUP 264 240 21 10 13
34 797
PEARS, RAW, BOSC
1 PEAR 141 85 21 1 1 0 0
FUDGE, CHOCOLATE,
PLAIN 1 OZ 28.35 115 21 1 3
1 54
CREAM OF WHEAT,CKD,MIX
N EAT 1 PKT 142 100 21 3 0 0
241
SPECIAL K
CEREAL 1 OZ 28.35 110 21 6
0 0 265
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
RAISIN BRAN,
POST 1 OZ 28.35 85 21 3 1
0 185
RAISIN BRAN,
KELLOGG'S 1 OZ 28.35 90 21 3 1
0 207
LEMON JUICE,
RAW 1 CUP 244 60 21 1 0
0 2
SYRUP, CHOCOLATE FLVRED,
FUDGE2 TBSP 38 125 21 2 5 0 42
APPLES, RAW, UNPEELED,3
PER LB1 APPLE 138 80 21 0 0 0 0
LEMONADE,CONCEN,FRZEN,DILUTED 6 FL OZ 185 80 21
0 0 0 1
BOSTON BROWN BREAD,W/YLLWCRNML1
SLICE 45 95 21 2 1 3 113
BOSTON BROWN BREAD,W/WHTECRNM
1 SLICE 45 95 21 2 1 3 113
ORANGES, RAW,
SECTIONS 1 CUP 180 85 21 2 0
0 0
TEA,INSTANT,PREPARD,SWEETENED 8 FL OZ 262 85 22
0 0 0 0
GRAPEFRUIT JUICE,
CANNED,UNSWT1 CUP 247 95 22 1 0 0
2
BLUEBERRY MUFFINS,FROM
COM MIX1 MUFFIN 45 140 22 3 5 45
225
TOTAL
CEREAL 1 OZ 28.35 100 22 3
1 0 352
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
WALNUTS, ENGLISH,
PIECES 1 CUP 120 770 22 17 74
0 12
CANTALOUP,
RAW 1/2 MELN 267 95 22 2
1 0 24
40% BRAN FLAKES,
POST 1 OZ 28.35 90 22 3 0
0 260
CHERRIES,
SOUR,RED,CANND,WATER1 CUP 244 90 22 2
0 0 17
40% BRAN FLAKES,
KELLOGG'S 1 OZ 28.35 90 22 4 1
0 264
WHITE BREAD CRUMBS,
SOFT 1 CUP 45 120 22 4 2
0 231
CORN MUFFINS, FROM
COMMERL MIX1 MUFFIN 45 145 22 3 6
42 291
LIME JUICE,
RAW 1 CUP 246 65 22 1 0
0 2
MOLASSES, CANE,
BLACKSTRAP 2 TBSP 40 85 22 0 0
0 38
TOMATO SOUP WITH MILK,
CANNED 1 CUP 248 160 22 6 6 17
932
CARAMELS, PLAIN OR
CHOCOLATE 1 OZ 28.35 115 22 1 3
1 64
SYRUP, CHOCOLATE
FLAVORED THIN2 TBSP 38 85 22 1 0
0 36
COCOA PWDR WITH NONFAT
DRYMILK1 OZ 28.35 100 22 3 1 1
139
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
COCOA PWDR W/ NOFAT
DRMLK,PRPD1 SERVNG 206 100 22 3 1
1 139
FRUIT PUNCH DRINK,
CANNED 6 FL OZ 190 85 22 0 0
0 15
LUCKY CHARMS
CEREAL 1 OZ 28.35 110 23 3 1
0 201
PEAS,GRN, FROZEN
COOKED,DRANED1 CUP 160 125 23 8 0
0 139
HONEY NUT CHEERIOS
CEREAL 1 OZ 28.35 105 23 3 1
0 257
WHEATIES
CEREAL 1 OZ 28.35 100 23 3
0 0 354
GRAPE-NUTS
CEREAL 1 OZ 28.35 100 23 3
0 0 197
MARSHMALLOWS 1 OZ 28.35 90 23
1 0 0 25
CHEESE SAUCE W/ MILK,
FRM MIX 1 CUP 279 305 23 16 17 53
1565
PINEAPPLE-GRAPEFRUIT
JUICEDRNK6 FL OZ 187 90 23 0 0
0 24
CAP'N CRUNCH
CEREAL 1 OZ 28.35 120 23 1 3
0 213
BEAN WITH BACON SOUP,
CANNED 1 CUP 253 170 23 8 6 3
951
SHREDDED WHEAT
CEREAL 1 OZ 28.35 100 23 3 1
0 3
Description of food Weight Food Energy Carbohydrate
Protein Fat Cholesterol Sodium
(Grams)(Kilocalorie (Grams) (Grams)
(Grams)(Milligrams(Milligram
GRAPEFRUIT JUICE,
RAW 1 CUP 247 95 23 1 0
0 2
CORN FLAKES, TOASTIES
1 OZ 28.35 110 24 2 0 0 297
BRAN MUFFINS, FROM
COMMERL MIX1 MUFFIN 45 140 24 3 4
28 385
PRODUCT 19
CEREAL 1 OZ 28.35 110 24 3
0 0 325
ENCHILADA
1 ENCHLD 230 235 24 20 16 19
1332
