Breads, all types, regular sliced Bread, French and Sourdough Bread, very thin sliced (diet) Bread

Crumbs, plain (dry) Eggroll Wrapper

1 slice (1 ounce) 1 slice (1 ounce) 1 slice 1 cup 1 each

13 16.6 8 23 4.5 27

1 1 .5 1 0 1 1

60 to 80 88 40 120 23 135 110 150 200

English Muffin, plain 1 each (inc. sourdough) Panko breading Pita Bread, white, whole wheat 1/2 cup 1 (6.5" diameter)

28 41

2 1

Spring Roll Skins or 2 ounces Wrappers (Rice Paper) Won Ton Wrapper 1 each

4.6

.1

23

Cereal
Item All Bran Cheerios Corn Flakes Corn Grits, white Serving Size Carbohydrates Fat Calories Grams Grams 1/2 cup .9 79.2 1 cup 1 cup 1/4 cup uncooked 1 cup cooked 3/4 cup 1/2 cup 3/4 cup 1 1/4 cups 1 cup cooked 1 cup uncooked 1 cup 2 biscuits 24 1.8 .2 .5 .5 .2 1.1 1 .4 2.3 5.1 1.5 .6 109.5 100 140 145 119.2 208 90 124.4 145 311 186 156.4

Frosted Flakes Grape Nuts Kashi, puffed Rice Krispies Rolled Oats (Oatmeal), quick Raisin Bran Shredded Wheat

Cheese

Item

Serving Size Carbohydrates Fat Calories Grams Grams .5 .7 .1 .1 .4 0 4 4 3 .8 2.3 2 2 .4 1.2 .4 9 8.1 7 11.9 9.4 5 7.1 5 2 0 10 29.6 5 0 7.9 6 8.8 9 9.6 .6 .3 8 9.2 10.4 2 106 100 85 122 114 80 88 117 100 70 99 297 65 27 101 75 110 103 109 101 117.1 117 35 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1/2 cup 1/2 cup 1/2 cup 1 ounce 3-ounce package 1 ounce

America, processed 1 ounce Blue Cheese, Danish Brie Camembert Cheddar, regular Cheddar, low fat Chevre Cottage Cheese, regular Cottage Cheese, 2% low-fat Cottage Cheese, fat-free Cream Cheese, regular Cream Cheese, light or low fat

Cream Cheese, fat- 1 ounce free Edam Cheese 1 ounce Feta Cheese, cow or sheep Fontina Cheese Goat Cheese Gorgonzota Gouda Gruyere Havarti Laughing Cow, Creamy Swiss, Light Monterey Jack Mozzarella, whole milk 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 wedge

1 ounce 1 ounce

.2 .6 .8 .9 .2 1.1 .6 .9

9 6.1 4.9 7.3 2 8.5 7.7 3.7

106 80 79.4 111 23 129 100 49

Mozzarella, part 1 ounce skim, low moisture Parmesan Cheese Parmesan Cheese, grated Provolone 1 ounce 1 tablespoon 1 ounce 1 ounce

Ricotta, whole milk 1 ounce

Roquefort Swiss Tofu, raw

1 ounce 1 ounce 1 ounce 1/2 cup 1 ounce 1/2 cup

.6 1 .5 2.3 1.2 5.4

8.9 7 1.4 5.9 2.5 11

102 100 22 94 41 183

Tofu, firm

Chocolate
Item Chocolate, 62%, semi-sweet Chocolate, dark, 70%, bittersweet Chocolate, extra dark, 82% Chocolate, white Chocolate, unsweetened (baking) Chocolate Chips, semi-sweet Chocolate Syrup, fudge-type Chocolate Syrup, light Serving Size Carbohydrates Fat Calories Grams Grams 1 1 1 1 1 1 ounce ounce ounce ounce ounce tablespoon 17 14 12 15 9 10 9 12 13 10.5 15 4.5 140 170 180 162 135 80

2 tablespoons 24 2 tablespoons 12

3 0

133 50

Hot Fudge Topping, 2 tablespoons 14 regular Cocoa, dry powder, 1 tablespoon unsweetened 1 cup 3 47

4 1 12

100 12 197

Coffee Drinks - Starbucks Coffee

Item Serving Size Carbohydrates Fat Calories Grams Grams Starbucks, Carmel 16 fluid 280 Frappuccino Coffee, ounces no whip Starbucks, Carmel 16 fluid 430 Frappuccino Coffee, ounces whip

Starbucks, Carmel 16 fluid Frappuccino Coffee ounces

260

only
Starbucks, Caffe Latte, non-fat milk Starbucks, Caffe Latte, whole milk 16 fluid ounces 16 fluid ounces 14 165 260

Starbucks, Caffe au 16 fluid Lait, whole milk ounces Starbucks, Caffe au 16 fluid Lait, non-fat milk ounces Starbucks, Caffe Americano, whole milk Starbucks, Caffe Mocha, whole milk, whip Starbucks, Caffe Mocha, non-fat milk, whip Starbucks, Caffe Mocha, non-fat milk, no whip Starbucks, Cappuccino, whole milk 16 fluid ounces

8 0

140 90

15

16 fluid ounces 16 fluid ounces 16 fluid ounces

22

400

12

330

220

16 fluid ounces

150

Starbucks, 16 fluid Cappuccino, non-fat ounces milk

100

Condiments - Cooking Ingredients

Item Baking Powder, double-acting Baking Soda Beef Broth or Stock, fat-free Serving Size Carbohydrates Fat Calories Grams Grams 1 teaspoon 1 teaspoon 1 cup 2 0 0 0 0 8 0 16.8

Cornstarch Cream of Mushroom Soup, 98% fat-free Cream of Mushroom Soup, regular Cream of Tartar

1 tablespoon 1/2 cup 1/2 cup

7.3 9 9

0 2.5 6

30 70 100

1 teaspoon

.6 0 0

0 0 0

2 25 6

Gelatin, unflavored 1 package Gelatin, flavored, (Knox) sugar-free 1 (.6-ounce) pkg Horseradish. prepared Ketchup (Catsup) 1 teaspoon 1 tablespoon 1 cup 1 1 1 1 1 tablespoon tablespoon tablespoon tablespoon tablespoon

0 4 64 0 1 2 2 1

0 0 0 11 5 0 0 5

5 15 240 100 50 20 11 50

Mayonnaise, regular Mayonnaise, light Mayonnaise, reduced fat Mayonnaise, fat free Mayonnaise, Weight Watchers, light Mustard, Dijon Mustard, yellow

1 tablespoon 1 tablespoon

1 1 2 1

0 .1 4.5 1

18 10 45 15

Olives, Kalamata, 4 olives pitted 2 olives Olives, Spanish, green with pimiento Onion Powder Onion Salt Onion Soup Mix, dry Nori, toasted seaweed Pickle, bread & butter, slices Pickle, dill Pickle, sweet Pickle, relish sweet Salsa 1 teaspoon 1 teaspoon 1 package (4 tablespoons) 1 sheet 1 ounce 1 medium (3 3/4") 1 large (3") 1 tablespoon 2 tablespoons 1 cup

1.8 .4 24 2 4.7 2.7 11.1 5.1 1 16

0 0 2 0 .1 1 .1 .1 0 0

5 1 118 10 20 12 41 21 6 48

Sour Cream, regular Sour Cream, light Sour Cream, fatfree Soy Sauce

2 tablespoons 2 (1 ounce) 2 2 tablespoons 2 (1 ounce) 2 tablespoons (1 ounce) 1 tablespoon 1/4 cup 1 teaspoon 1 1 1 1 tablespoon tablespoon tablespoon tablespoon 1 3.2 .3 .4 .6 .7 .6 4.9 1 2.7 3

6 3 0

61 40 20

0 .1 0 0 0 0 0 0 1 .3 0

11 35 10 2 5 7 2 24 5 20 20

Vanilla Extract Vinegar, Vinegar, Vinegar, Vinegar, cider balsamic raspberry rice

Wasabi, powder Worcestershire Sauce

1/4 ounce 1 teaspoon

Yeast, Bakers, 1/4 ounce active-dry 1/4 ounce Yeast, Bakers, rapid rise

Crackers
Item Graham Serving Size Carbohydrates Fat Calories Grams Grams 2 full crackers 24 (8 squares) 1 cup crushed 1 round 1 each 2 triple crackers 11 3 3 140 55.3 11.7 21.2 45 70 4.3 303.8 36.6

Melba Toast, plain Norwegian Flat Bread Rye Krisp Saltines

.4 .1 .1 2 .1 8.3 .1

Wasa rye crisp bread

5 crackers 11 1 oyster cracker 1 cup crushed 1 each

Dairy
Item Buttermilk, dry Buttermilk, 1% fat Chocolate Milk, regular Chocolate Milk, low fat 2% Chocolate Milk, low fat 1% Chocolate Milk, fat free Coconut Milk, regular, canned Coconut Milk, light, canned Condensed Milk Cream, half & half Cream, 25% fat Cream, whipping, heavy Evaporated Milk, whole Evaporated Milk, skim Milk, whole Milk, 2% fat Milk, 1% fat Milk, fat-free or skim Sour Cream, regular Sour Cream, light Sour Cream, fatfree Soy Milk Yogurt, Plain (regular) Yogurt, Plain (low fat) Yogurt, Plain (non fat) Serving Size Carbohydrates Grams 1 tablespoon 3.2 1 cup 11.7 1 1 1 1 cup cup cup cup 26 26 26 26 Fat Calories Grams .4 25 2 99 8 5 3 2 210 180 160 150

1 tablespoon 1 tablespoon

.4 .1

3.2 1

30 10

1/3 cup 1 cup 1 cup 1 cup 1/2 cup 1/2 cup

56 10.4 8.3 6.6 12 14

8 27.8 59.8 88 10 .3

320 315 583 821 170 100

1 1 1 1

cup cup cup cup

11.4 11.7 11.7 11.9

9 5 2.6 .4 6 3 0

157 121 102 86 61 40 20

2 tablespoons 2 (1 ounce) 2 2 tablespoons 2 (1 ounce) 2 tablespoons (1 ounce) 1 cup 1 cup 1 cup 1 cup 4.3 10.6 16 16

4.6 7 4 0

79 139 144 127

Eggs
Item Egg, large Egg White, large Egg Whites Egg Yolk, large Egg Substitute, liquid Serving Size Carbohydrates Fat Calories Grams Grams 1 .6 5 75 1 egg white 1 cup egg whites 1 .3 2.5 .3 0 0 5 0 17 121 59 25

1/4 cup 1 (equals 1 egg)

Fats, Oils & Spreads

Item Butter, regular Serving Size Carbohydrates Grams 1 teaspoon 0 1 tablespoon 0 1/4 cup 0 1/2 cup - 1 0 stick or cube (4 oz) 1 tablespoon 1 ounce 1 tablespoon 1 cup 0 0 0 0 0 0 Fat Grams 4 11 44 92 Calories 33 100 400 813

Butter, whipped Ghee Lard

8 28 12.8 205 5 14

67 249 115 1849 40 120

Oils - canola, corn, 1 teaspoon olive, safflower, 1 tablespoon soybean, sesame, grapeseed Oils - almond, walnut, hazelnut, sesame, truffle (white & black) Peanut Butter, smooth Peanut Butter, chunk style Peanut Butter, reduced fat 1 tablespoon

14

120

2 tablespoons 6.6 2 tablespoons 7 2 tablespoons 6

17 16 12

188 188 180

Shortening, 1 tablespoon vegetable, regular, or butter flavor

12.8

110

Flour
Item All-Purpose Flour, unsifted Serving Size Carbohydrates Fat Calories Grams Grams 1 cup (120 gm) 1/4 cup (30 gm) 1 tablespoon (7.5 gm) 1 cup 1 cup 88 22 5.5 0 0 0 400 100 25

Bread Flour Cake Flour Corn (Semolina) Flour Oat Flour, blend Potato Starch Rice Flour Rye Flour, light Rye flour, dark Soy Flour. low fat Tapioca Flour Whole Grain Flour

99 88

2 0 0 3 0 4 1 1 2.4 0 2

495 400 110 390 40 560 374 440 287 100 407

3 tablespoons 23 1 cup 1 tablespoon 1 cup 1 cup 1 cup 1 cup 1/4 cup 1 cup 81 10 124 82 88 33.4 26 87

Fruits
Item Apple, fresh Serving Size Carbohydrates Fat Calories Grams Grams 1 medium 21.1 .1 81 20 21.7

Apple cider, canned 6 ounces or bottled 6 ounces Apple juice, unsweetened

0
0

85 87

Applesauce, canned, unsweetened Apricots, fresh Avocado, fresh

1/2 cup

15

.2

56

3 medium 1 ounce 1/4 medium 1 medium 1/2 cup, pureed 1 medium 1/2 cup mashed 1/2 cup 1/2 cup 1/2 cup

11.8 2.1 3 14 8.5 26.7 26.4 9.2 10.2 9.2

.4 5 5 30 2.8 .6 .6 .3 .3 .3 .7 .2 .7 .2

51 46 55 324 185 105 104 37 41 37 94 29 52 39

Banana, fresh

Blackberries, fresh Blueberries, fresh Boysenberries, fresh Cantaloupe, fresh

1/2 medium 22.3 1/2 cup cubed 6.7 12 9.4

Cherries, sweet w/o 1/2 cup pits, fresh 1/1 cup Cherries, sour w/o pits, fresh Cherries, dried, tart 1/4 cup Cherry, Maraschino 1 each

43 2

0 0

140 8

Cranberries, whole, 1/2 cup fresh Cranberry Juice, cocktail 6 ounces

6 26 53.7 107

.1 0 0 0 .7 0 0 0 0 2.2

23 110 209 408 502 23 30 37 47 477

Cranberry Sauce, 1/2 cup canned, sweetened Currents, dried 1 cup

Dates, pitted, fresg 1 cup pitted & 134 chopped 6 1 date Figs, fresh 1 small 1 medium 1 large 10 figs 8 10 12 122.2

Figs, dried

Grapefruit, pink or red

1/2 medium 1/2 cup sections w/juice 6 ounces 1 cup 1 cup

16 11.1

.1 .1

60 43

Grapefruit Juice, fresh Grapes, fresh Grape Juice, canned or bottled Honeydew Melon, fresh Kiwifruit, fresh

17 15.8 37.8

.1 .3 .2 .1 .1 .3 .4 .2 .3 0 0 0 0 0 0 0 .6 .2 .6 .3 .2 0 0 .4 .1 .3 .4 .1 3

72 62 154 46 30 46 55 17 25 0 0 4 30 20 4 33 135 54 67 34 62 0 0 83 27.6 78 117 27 107

1/10 medium 11.8 1/2 cup cubed 7.8 1 medium 1 large 1 medium 1 large 1 teaspoon 1 tablespoon 1 tablespoon 1/2 cup 1 medium 1 tablespoon 1/2 cup 11.3 13.5 5.4 7.8 .3 1 1.3 10.5 7.1 1.4 20.4

Lemon, fresh

Lemon Peel (Zest)

Lemon Juice, fresh

Lime Lime Juice, fresh

Mango, fresh

1 medium 35.2 1/2 cup sliced 14 1 medium 16 1/2 cup sliced 8.1 1 medium 1 teaspoon 1 tablespoon 6 ounces 1/4 cup 6 ounces 15.4 .5 1.5 19.3 6.4 18.4

Nectarines, fresh

Orange, navel, fresh Orange Peel, Zest Orange Juice, fresh Orange Juice, Fresh Orange Juice, canned or bottled Papaya, fresh Papaya Nectar, canned or bottled

1 medium 29.8 1/2 cup cubed 6.9 6 ounces 27.2

Peach, fresh Peach, canned in light syrup Peach, canned in water Pear, fresh Pear, canned in light syrup Pear Nectar Pineapple, fresh, trimmed Pineapple canned water-packed

1 medium halves halves

9.7 18 7.5

.1 .1 .1

37 68 29

1 medium or large halves halves 1 slice (3/4" thick) 1/2 cup diced 1 cup (crushed, sliced or chunks) 1 slice or ring 6 ounces 1 ounce

25.1 19 16 10.4 9.6

.7 .1 .1 .4 .3 .2 0

98 72 62 42 39 78.7 15

Pineapple Juice, canned or bottled Plum, fresh, pitted

25.8 3.7

.2 .2

104 16

Pomegranate, fresh 1 Pomegranate Juice pomegranate (3-3/8" dia) 8 ounces Prickly Pear, fresh Prunes, dried 1 medium 10 each

36 38

0 0

105 150

9.9 52.7 33.5 57.5 65.6

.5 .4 .1 .3 .4

42 201 136 219 249

Prune Juice, canned 6 ounces Raisins, seedless 1/2 cup (not packed) 1/2 cup (packed) 1/2 cup 8 ounces

Raspberries, fresh Raspberry Juice, canned or bottled Strawberries, fresh 8 berries 1/2 cup Tangerine, fresh Watermelon, fresh

7.1 30

.3 0 0 .3 .2 .3

31 120 50 23 37 25

5.2 9.4 5.7

1 medium 1/2 cup diced

Herbs & Spices

Item Allspice, ground Serving Size Carbohydrates Grams 1 teaspoon 1.4 1 tablespoon 4.3 2 tablespoons 0 1 teaspoon .9 1 teaspoon 1 tablespoon 1 tablespoon 1 1 1 1 teaspoon tablespoon teaspoon tablespoon .2 1.4 0 1.4 4.1 1.8 5.4 1.4 4 .3 .9 2.8 2.7 1.2 3.7 .6 1.7 .6 3.6 1.1 6.1 .4 1.3 3.8 4.3 1.7 .4 1 1.1 3.5 1 Fat Calories Grams .2 5 .5 16 0 0 0 .2 0 .4 1.3 .1 .2 .4 1.3 0 .1 .9 1.3 .3 .9 0 1 .1 1 0 .1 0 .1 .3 .2 .1 .0 1 .8 2.5 .1 1 2 2 6 2 6 24 6 18 7 21 2 5 15 23 6 20 3 8 4 20 9 28 3 6 19 20 8 2 5 11 37 6

Basil, Fresh Basil, Dried Bay Leaf Capers, drained Chili Powder Cinnamon, ground Cloves, ground Coriander Leaf (Cilantro), dried Coriander Seed Cumin Seeds Curry Powder Dill Weed, dried Dill Weed, fresh Dill Seeds Garlic Powder Garlic Salt Ginger, ground Ginger Root Marjoram, dried Nutmeg, ground Oregano, dried

1 teaspoon 1 tablespoon 1 teaspoon 1 tablespoon 1 tablespoon 1 tablespoon 1 teaspoon 1 tablespoon 1 1 1 1 teaspoon tablespoon cup sprigs tablespoon

1 teaspoon 1 tablespoon 1 teaspoon 1 teaspoon 1 tablespoon 1 5 1 1 1 1 ounce slices teaspoon tablespoon teaspoon tablespoon

1 teaspoon

1 tablespoon Paprika Parsley, fresh Parsley, dried Pepper, Black, ground Pepper, Red Or Cayenne, ground Pepper, White Rosemary, fresh Rosemary, dried Saffron Sage, ground 1 teaspoon 1 tablespoon 10 sprigs 1/2 cup, chopped 1 tablespoons 1 tablespoon 1 tablespoon 1 tablespoon

3 1.2 3.9 .7 2.1 .7 4.2 3 4.9

.3 .3 .9 0 .1 .6 .2 .9 .2

18 6 20 4 10 4 16 17 21

1 tablespoon 1 tablespoon 1 teaspoon 1 teaspoon 1 tablespoon 1 teaspoon 1 tablespoon 1 teaspoon 1 tablespoon 1 teaspoon

0 2.1 .5 .4 1.2 0 0 .9 2.6 0

.1 .5 0 .1 .3 0 0 .1 .3 0

2 11 2 2 6 0 0 4 12 1

Salt, iodized or non-iodized Thyme, dried Thyme, fresh

Lamb
Item Lamb, blade chop Lamb, ground Lamb, loin chop (lean) Lamb, rib chop (lean) Lamb, shoulder (lean) Serving Size Carbohydrates Fat Calories Grams Grams 1 chop 0 6 128 4 ounces 3 ounces 3 ounces 3 ounces 0 0 0 0 26.5 5.3 7 4.9 318.7 124 136 116

Meats, Misc.
Item Braunschweiger (liver sausage) Serving Size Carbohydrates Fat Calories Grams Grams 1 ounce 1 9 100

Deer, Tenderloin Elk, Tenderloin Pepperoni Polish Kielbasa (Healthy Choice) Smoked Sausage (Healthy Choice) Smoked Kielbasa (Polish, Turkey & Beef)

3 ounces 3 ounces 1 ounces 2 ounces 2 ounces 2 ounces

0 0 1.1 6 6 2.2

2 2.9 11.3 2.5 2.5 9.9

127 138 130 80 80 127

Nuts & Seeds

Item Almonds, whole, dry roasted Serving Size Carbohydrates Grams 1 each .2 1 ounce 6.1 1 cup, ground 20.6 1 cup, whole 31 1 cup 1 cup 1 ounce (6-8 nuts) 1 cup 1 teaspoon 1 tablespoon 1 ounce 1 cup (halves & whole) 1 teaspoon 1 tablespoon 19.9 23.4 3.5 17 Fat Grams .5 13.8 47 70.7 45.5 53.4 19 93 Calories 6 161 546 822 529 621 183 918

Almonds, sliced Almonds, slivered Brazilnuts, whole, shelled Brazilnuts, whole, shelled Caraway Seeds

1.1 3.3 9 45 1.1 3

.3 1 13 63 .3 .9 .8 18 84 72

7 22.3 162 796 7 20 8.7 179 853 727

Cashews, dry roasted Fennel Seeds

Filberts (hazelnuts), 1 each whole 1 ounce 1 cup 1 cup Filberts (hazelnuts), chopped Macadamia, whole & halves Peanuts, cooked & shelled 1 ounce (1012 nuts) 1 ounce 1/2 cup

4.4 20.7 17.6

3.9 6 12

21 6.2 36

199 90.2 414

Peanuts, dry roasted Peanut Butter, creamy or smooth Peanut Butter, reduced-fat Pecan, halves Pine Nuts

1 ounce

14 16 2.5 20.4 14 5 13.7 61.9 1.3 3.9 1.5 4.5 7.4 14

160 189 100 190 146 51 164 739 14.9 46.9 10 52 87 166

2 tablespoons 6.6 2 tablespoons 15 1 ounce (20 nuts) 1 ounce 1 tablespoon 1-ounce (47 nuts) 1 cup 1 teaspoon 1 tablespoon 1 teaspoon 1 tablespoon 5 4 1.4 7 31.8 1 2 .9 2.1 3.6 6

Pistachios

Poppy Seeds

Sesame Seeds, toasted

Sunflower Seeds, 1 ounce roasted, hulled and 1 ounce salted Sunflower Seeds, oil roasted with salt Walnuts 1-ounce (14 halves) 1 cup (50 halves) 1 cup (chopped or pieces)

5.2 18.3 22

17.5 62 74

142 784.8 770

Pasta, Noodles, Rice & Grains - NOTE: 2 ounces dried pasta = 1 cup
cooked pasta Item Serving Size Carbohydrates Fat Calories Grams Grams 1 ounce 1 cup 20.8 135.2 106.2 33.8 .7 4.2 1.9 .4 100 651 479 152

Barley, raw

Bulgur (Tabbouleh) 1 cup dry 1 cup cooked

Couscous

1 cup dry 1 cup cooked 1 cup 2 ounces dry

142.5 41.6 25.9 46 42.6

1.2 .3 13.8 .3 1

692 201 237 200 212

Noodles (Chinese chow mein) Noodles (Japanese soba, somen, rice)

Pasta (egg noodles, 2 ounces dry linguine, macaroni, spaghetti, spials, lasagne, etc.) Rice, arborio 3 tablespoons dry 1 cup cooked 1 cup dry 1 cup cooked 1 cup dry 1 cup cooked 1 cup dry 1 cup cooked 1 cup raw 1 cup cooked

34 53.4 142.9 44.8 79.4 35.1 151.1 50.8 119.8 35

.4 .5 5.4 1.8 .3 .3 1 .5 1.7 .6

150 241 684 216 360 161 685 234 571 166

Rice, brown longgrain Rice, white long grain (parboiled or instant) Rice (glutinous or Sushi) Rice, wild

Pork
Item Bacon, cured, raw Serving Size Carbohydrates Fat Calories Grams Grams 1 ounce 1 thick slice (1.3 ounce) .0 .3 16.3 17.1 2.09 4.8 158 174 27 58

Bacon, cooked

1 thin slice (.2 .07 ounce) .1 1 thick slice (.4 ounce) 1 tablespoon 1 teaspoon 1-ounce slice (unheated) 1 slice (1 ounce) 0 2 .5 1

Bacon Bits Bacon Bits, Imitation Bacon, Canadian style Bologna, pork

2 .4 2 9

30 26 45 80

Bratwurst (fully cooked) Ham, cured (butt, lean) Ham, fresh (lean) Luncheon meat, beef/pork

2-ounce link 3.5 ounces 1 ounce slice 1 ounce slice

1 3.3 .6

16 5 2.3 6.11

170 159 45 76

Pork Chop, cooked and trimmed of fat 2.5 ounces center cut 3 ounces top loin chops 3 ounces rib chops Pork Sausage 1 link (raw) 1 patty (raw)

0 0 0 0 0 0 0

7.5 6.9 8.3 3.7 7.7 5.7 8.6

166 171 186 44 92 165 182

Pork Roast, cooked and boneless 3 ounces Loin (tenderlooin) 3 ounces Roast Rib Roast Spare Ribs, roasted 6 medium Tenderloin Roast (lean and roasted) 3 ounces 1 pound

0 0 0

35 4.1 21.8

396 130 740.8

Poultry
Item Chicken Broth or Stock, fat-free Chicken Breast (w/o skin) Chicken Leg (w/o skin) Chicken Meat, roasted Serving Size Carbohydrates Fat Calories Grams Grams 1 cup 0 .5 5 1/2 breast 1 leg or drumstick 1 cup (chopped or diced) 0 0 0 3 2 8 142 76 241

Chicken, whole, 2 pounds meat only, raw Chicken Thigh (w/o 1 thigh skin) Chicken Hotdog 1

0 0

24 6 9

1006 109 116

Turkey breast, processed Turkey breast, BBQ Turkey breast, roasted Turkey breast, smoked Turkey breast, white meat, no skin Turkey, dark meat, no skin Turkey hot dog Turkey, ground

1 ounce 3.5 ounce 3.5 ounce 3.5 ounce 3 ounce 3 ounce

0 0 0 0 0 0

2 5 3 4 5 7

51 135 115 120 120 140

1 4 ounces 1 pound 2 ounces

8 9.4 37.5 3

102 169.9 675.9 70

Turkey Kielbasa, 95% fat free

Seafood
Item Anchovy Fillets Serving Size Carbohydrates Fat Calories Grams Grams 5 medium 0 each (appx .7 oz) 1 ounce 1 each small 1 each medium 1 cup w/liquid 9 large or 20 small 1 pound w/shells 1 cup w/liquid 1 tablespoon 1 cup 3.5 ounces 3 ounces 1 pound 1 whole crab 3.5 ounces .6 3.3 0 2 42

Caviar Clams, raw

4.4 .1 .1 2.2 1.7 .7

72 6.7 10.7 168 133 50.3

Clams, canned Clams Juice, canned or bottled Cod Crab Meat, cooked (Dungeness, Blue, King & Lump) Flounder/Sole

3.1 0 0 .3 1 4.4 1.6 .5

236.8 0 4.8 85 90 391 139.7 68

Grouper Halibut

3.5 ounces 3 ounces 6 ounces 1/2 fillet 1 ounce 3.5 ounces

1 1.9 3.8 4.7 1 2 .6 1.9 1.2 2.3 .2 2 9.2 34.8 69.6 8.9 5 3.2 7.3

87 93.5 187 224 33 91 24.4 73 40.5 81 8.2 93 155.6 612.5 1225 153 124 102 142.8

Lobster

Mussels, w/o shells 1 ounce 3 ounces Oysters, Pacific raw 1 medium 4 ounces Oysters, Eastern raw Red Snapper Salmon, Atlantic Salmon, Atlantic 1 medium 3.5 ounces 3 ounces 1 pound 2 pounds 3 3 3 3 ounces ounces ounces ounces

Salmon, Chinook Samon, Coho Salmon, Chum Salmon, Sockeye

Salmon, smoked Salmon, pink canned Scallops, raw

3.5 ounces 3 ounces 1 can (14 3/4oz) 2 large or 5 small 3 ounces 1/2 pound 1 small each 1 medium each 1 large 3 ounces 1 ounce 3.5 ounces 3.5 ounces

9 5 27.4 .2 .6 1.6 .1 .1 .1 1.5 .3 11 8

176 118 630.5 26.4 74.8 199.4 5.3 6.4 7.4 90 25 195 177

Shrimp or Prawns

Shrimp, canned & drained Trout, Rainbow Tuna, fresh

Tuna, solid white, canned in water

2 ounces 0 3-ounce can or 0 pouch 0 7-ounce can or pouch

1 1 2

70 90 180

Snacks
Item Beef Jerky Serving Size Carbohydrates Fat Calories Grams Grams 1 piece 2 5 82 2.5 5 130 260

Popcorn, 94% fat 1/2 (1.5 oz) 28 free (average most microwave 56 brands) package 1 (3 oz) microwave package Popcorn, popped 1 ounce dry or 20 without oil or butter 1 quart popped

109

Sugar and Sweeteners

Item Corn Syrup, light Honey Molasses, dark, unsulphured Sugar, granulated Serving Size Carbohydrates Fat Calories Grams Grams 2 tablespoons 0 120 1 tablespoon 1 tablespoon 1 teaspoon (level) 1 tablespoon 1 cup 1 cube 1 packet (2 ounces) 1 teaspoon 1 teaspoon 1 tablespoon 1/4 cup, packed 1/2 cup, packed 4 12 48 96 16 16 4 11.9 199 2.5 6 0 0 0 0 0 0 0 60 60 15 46 770 9 23

Sugar, Bakers or superfine Sugar, brown

0 0 0 0 0

15 17 41 164 328

Sugar, powdered or 1 tablespoon confectioners, 1 cup unsifted Syrup, Maple 1 tablespoon

8 119

0 .1 0

31 462 50

Sushi Rolls
NOTE: As with any hand-crafted food, a similar sushi item made by two different sushi chefs may have different proportions of ingredients, and therefore different values for calories, fat, and carbohydrates. Serving Size Carbohydrates Fat Calories Grams Grams Maki Rolls (Typical cylindrical rolls of sushi) - Estimates are per entire roll, not each individual piece. Avocado Roll California Roll Cucumber Roll 1 roll (appx 6 to 7 pieces) 1 roll (appx 6 to 7 pieces) 1 roll (appx 6 to 7 pieces) 28 38 30 30 5.7 7 0 5 140 255 136 319 Item

Philadelphia Roll 1 roll (appx 6 (salmon, cream to 7 pieces) cheese, avocado) Salmon & Avocado 1 roll (appx 6 to 7 pieces) Shrimp Tempura roll Spicy Tuna Roll Spider Roll (fried soft-shell crab): 1 roll (appx 6 to 7 pieces) 1 roll (appx 6 to 7 pieces) 1 roll (appx 6 to 7 pieces)

42 64 26 38

8.7 21 11 12

304 508 290 317

Nigiri sushi (Raw fish/seafood on top of small bed of rice) Estimates are per piece. Abalone Tuna 1 piece over 29.1 1 45 rice Bluefin Tuna Flounder Octopus Salmon 1 piece over rice 1 piece over rice 1 piece over rice 1 piece over rice 8.2 9 8.9 8.2 .7 .2 .3 1.6 50 43 53 56

Salmon Roe Sea Bass Sea Urchin Squid

1 piece over rice 1 piece over rice 1 piece over rice

8.2 8.2 8.2 8l7 13.2 8.2

.5 .3 1.1 .2 2 8

39 41 64 43 75 51

1 piece over rice Tamago (Japanese 1 piece over Omelet ) rice Yellowtail Tuna 1 piece over rice 1/2 cup 1 serving (.5 ounce)

Edamame (Green beans) Pickled Ginger

9 2 2 4.9 36.7

3 0 0 1 .3

100 9 10 40 170

Toasted Nori 1 sheet Seaweed Miso Soup (no tofu 1 cup added) Seasoned Sushi Rice (cooked with rice vinegar and sugar) 1 cup

Vegetables
Item Arugula, raw Serving Size Carbohydrates Grams 1 pound 17.7 1 oz 1.1 1/2 cup 0 1 medium (11.3 oz) 1 large (14.3 oz) 3.5 oz 13. 17 Fat Grams 0 0 0 0 0 Calories 104 7 2 60 76

Artichoke, globe

Artichoke hearts, canned & marinated Asparagus, raw

1.5

225

1 pound 4 spears 1/2 cup

8.9 2.1 4.9

.5 .1 .2

54 13 22

Beans, green

(fresh) 1/2 cup Beans, green (canned) & drained Beans, black, canned Beans, Garbanzo (chick peas), canned Beans, Kidney, canned Beans, White, canned Beans, lentils, cooked/boiled Beans, Lima, cooked/boiled Beans, refried, canned, regular Beans, refried vegetarian Beans, navy, cooked Beets 1/2 cup 15-ounce can 1/2 cup 15.5-ounce can 1/2 cup 1/2 cup 15-ounce can 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup

5.1

.1

23

17 34 19 38

.5 1 1 2

100 200 80 160

19 19 38 19.9 20.1 21 15 24

.4 .5 1 .4 .3 1.2 1 .5 .2 .1 .5 .2

104 110 220 115 104 121 70 129 71 30 42 12

2 medium 16.3 1/2 cup sliced 6.8 1 medium 7.9 stalk or spear 2.3 1/2 cup chopped 1 sprout 1.8 .8 1.9 2.1 1 6 7 30 1 2

Broccoli

Brussel Sprouts

.1 .1 .1 .1 0 0 0 1 0 0

8 5 28 10 5 25 30 144 3 9

Cabbage, Chinese 1/2 cup raw shredded Cabbage, green raw 1/2 cup shredded Cabbage, red raw Carrot, raw 1/2 cup shredded 1 baby 1 medium 1 large 1 medium head 1 floweret 1 large stalk

Cauliflower

Celery

or rib 1 medium stalk or rib 1 small stalk or rib Chiles, green, 2 tablespoons canned Corn, fresh, yellow 1/2 cup or white, raw kernels 1 medium ear (90 g) 1 large ear (146 g) Corn, cream style Cucumber Eggplant, raw Endive 1/2 cup 1 medium to large 1 medium 1/2 cup chopped 1 head 1 clove 1/2 cup chopped 1/2 cup chopped 1 ounce 1 pound untrimmed

1 1

0 0

6 2

2 14.6 18 32

0 .9 1 3

10 66 80 155

23.2 8.8 6.4 .8 17.2 1 1.3 3.9

.5 .4 .1 .1 1 0 0 1

93 39 27 4 86 4 6 17

Garlic Greens (Collards), raw Greens (Collards), boiled drained Jicama (Yam Bean Tuber)

2.5 36.5

.1 .3

12 170

Lettuce, Bibb, Boston or Butterhead Lettuce, Iceberg Lettuce, Coss or Romaine

1 head 7.75 .4 oz) 11.3 1 medium .2 head (1.25 lbs) 1 inner leaf (.4 oz)

3.8 .1 0

21 70 2

Mushrooms, (white 5 medium 3 or brown) raw 1/2 cup pieces 1.5 or slices Mushrooms (Portabella) raw Mushroom Pieces, canned & drained 1 large cap 1/2 cup 3 4

0 0 0 .4 .1 .1 .7

20 15 20 21 36 27 85

Okra, raw 8 pods 7.3 Okra, cooked/boiled 8 pods 6.1 & drained 10-oz package 18.8

Okra, frozen Onion, yellow, 1 large white, red, & sweet 1 medium 1/2 cup, chopped 1 tablespoons, chopped 1 thin slice 1 medium slice (1/8") 1 large slice (1/4") Onions, green 15 9 7 .9 .9 .2 .1 .1 0 0 65 40 30 4 4 6 16

1 cup chopped 2 1 large 1 medium (4 1/8" long) 1 small (3" long) 1 tablespoon 1/4 cup 1/2 cup 1 cup 1/2 cup 1/4 cup dry 1/2 cup 7 .5 4 4.2 11.7 10 20

0 0 0 0

32 8 5 2

Onion, dried or dehydrated Peas, green, snap Peas, black-eyed (cooked) Peas, split peas Peas, Snow or Sugar Pepper, bell

0 .1 2 .5 .5 0 0 .2 0 .2

16 45 67 110 99 110 34 35 1 12

1 medium 2 tablespoons minced 1/2 cup chopped Pepper, red roasted 7 ounce jar Pepper, chile Pepper, chipotle in adobe sauce, canned Potato. baked with skin

0 0 .5

50 20 15

1 pepper 2 tablespoons 2

1 small (4.9 29.3 oz) 36.7 1 medium (6.1 63.4 oz) 1 large (10.5 oz) 4 ounces

.1 .2 .3

128 161 278

Potato, Baby RedSkinned, boiled

.1

86

Potato, sweet, baked with skin Pumpkin, canned Radish

1 medium (6.3 31.6 oz) 1/2 cup 10.1

.4

136

.4 .1 .2 .3

40 1 1 9 to 10

1 medium (.2 1 oz) 1 1 large (.3 oz) 2.1 1/2 cup slices (2 oz) 1 cup, cubed 1/2 cup drained 1 tablespoon 1 leaf (.4 oz) 1 bunch (12 oz) 5.7 5.1

Rutabaga Sauerkraut, canned, solids & liquid Shallots, raw Spinach, raw

.1 .2

25 27

1.7 0 12

0 0 1

7.2 2 78

Squash, Acorn, raw 1 44.8 medium (15.2 14.6 oz) 1 cup cubes (4.9 oz) Squash, Butternut, 1 cup cubes raw (4.9 oz) Squash, Zucchini, 1 small (4.2 raw oz) 1 medium (6.9 oz) 1 large (11.4 oz) Tomato, Tomato, Tomato, raw Tomato, raw Tomato, Plum whole, raw 1 medium whole, raw 1 large Cherry, 1 cherry 5 each Cherry, 1 each Italian or 1/2 cup 1 cup 14.5 oz can 28 oz can 5 10 3 5 16.4 4 6.7 11

.4 .1

172 56

.1 .2 .4 .6

63 19 31 52

6 8 1 4 3

.4 1 0 0 0

26 38 4 10 13

Tomatoes, whole canned

0 0 0 0

24 48 15 35

Tomatoes, diced or 14.5-ounce 21 crushed can - 3 (1/2 42 cup) servings 28-ounce can - 7 (1/ 2 cup) servings Tomato Paste, canned Tomato Sauce, canned 2 tablespoons 6 6-ounce can 30 2 tablespoons 1 cup 6-ounce can 1 cup (8 ounces) 1 medium 10.2 1.98

0 0

87.5 175

0 0 0 0 0 .2 0 0 0 0 0

30 150 30 73.5 150 41 10.88 46 30 35 75

Tomato juice Tomatillo Vegetable Cocktail Juice (V8 Juice) Water chestnuts

1 cup 11 5.5-ounce can 7 4 water chesthuts 5-ounce can 8.6 20