Select Planned Daily Limits:   Calories or Fat or Carbohydrates Calories: 100012001400160018002000 Fat (grams): 2030405060708090100 Carbohydrates (grams): 100150200250300 Select a Meal to Plan: -- None --BreakfastLunchDinnerSnack     Select a Food Type: StandardFast FoodPrepared Foods Select Meal Items: Item and Portion Size Portions Calories Fat Carbs FruitsApple, 1 mediumBanana, 1 mediumFruit Cocktail, canned, juice pack, 1/2 cupGrapefruit, pink, 1/2 mediumKiwi fruit, 1 mediumMango, 1/2 cupMelons, cantaloupe, 1 wedge (1/8 of med. melon)Melons, honeydew, 1 wedge (1/8 of med. melon)Nectarines, raw, 1 mediumOrange, 1 mediumPeaches, raw, 1 mediumRaisins, 1 small box (1.5 oz)Strawberry, 1 medium 00.511.522.533.544.55 VegetablesBeans, green, boiled, 1/2 cupBroccoli, boiled, 1/2 cup choppedCabbage, boiled, 1/2 cupCarrots, boiled, with salt, 1/2 cup slicesCarrots, raw, 1 mediumCauliflower, boiled, 1/2 cupCelery, raw, 1 stalk, mediumSpinach, boiled, 1/2 cupSquash, summer, all varieties, boiled, 1/2 cup slicedTomato sauce, canned, 1/2 cupTomatoes, red, 1 wedge (1/4 of med.)Turnip greens, boiled, 1/2 cupVegetables, mixed, frozen, boiled, 1/2 cup 00.511.522.533.544.55 MilkMilk, 1%, 8 ozMilk, 2%, 8 ozMilk, nonfat, 8 ozMilk, whole, 8 ozYogurt, fruit variety, nonfat, 8 ozYogurt, fruit, lowfat, 8 ozYogurt, plain, low fat, 8 oz 00.511.522.533.544.55 Grains and StarchesBagels, plain, 1 mediumBarley, pearled, 1/2 cup cookedBiscuits, plain or buttermilk, plain,Bread, pumpernickel, 1 sliceBread, rye, 1 sliceBread, white, 1 sliceBread, white, reduced-calorie, 1 sliceBread, whole-wheat, 1 sliceBulgur, 1/2 cup cookedCereals, Cheerios, 1 cupCereals, Fiber One, 1/2 cupCereals, Malt-o-Meal, plain, 1 cupCereals, oats, 1 cupCereals, Raisin Bran, 1 cupCorn, yellow, boiled, w/ salt, 1/2 cupCouscous, 1/2 cup cookedCrackers, saltines, 1 squareEnglish muffin, plain, 1 mediumMuffins, blueberry, 1 mediumPancakes, plain, one 6" diameterPasta, plain, cooked, 2 ozPeas, green, frozen, boiled, w/ salt, 1/2 cupPopcorn, microwave, low fat & sodium, 2 cupsPotatoes, baked, 1 mediumPretzels, hard, plain, salted, 1 ozRice, brown, long-grain, 1/2 cup cookedRice, white, long-grain, 1/2 cup cookedRolls, dinner, one 1 oz rollRolls, hamburger or hotdog, 1 mediumSnacks, popcorn, air-popped, 2 cupsSweet potato, baked in skin, 1 mediumWaffles, plain, one 7" round 00.511.522.533.544.55 Meat and ProteinBeef, ground, 80% lean, broiled, 3 ozBeef, ground, 90% lean, broiled, 3 ozBeef, round, 1/8" fat, roasted, 3 ozBeef, tenderloin, 1/8" fat, broiled, 3 ozBeef, top sirloin, 1/8" fat, broiled, 3 ozBologna, beef and pork, 1 ozCheese, cheddar, one 1 oz sliceCheese, cottage, 1% milkfat, 1/2 cupCheese, mozzarella, part skim, 1 ozCheese, swiss, one 1 oz sliceChicken, 1/2 boneless breast, roastedEgg substitute, liquid, 1.5 ozEgg, hard-boiled, 1 largeEgg, white, 1 largeFish, Catfish, cooked, dry heat, 3 ozFish, Cod, Atlantic, cooked, dry heat, 3 ozFish, Flounder, cooked dry heat, 1 med. filletFish, Haddock, cooked, dry heat, 3 ozFish, Halibut, cooked, dry heat, 3 ozFish, Salmon, Atlantic, cooked dry heat, 3 ozFish, Swordfish, cooked, dry heat, 3 ozFish, Trout, cooked, dry heat, 3 ozFish, Tuna, Yellowfin, cooked, dry heat, 3 ozFrankfurter, beef & pork, 1 mediumFrankfurter, beef & pork, low fat, 1 mediumLamb, boneless, 1/8" fat, broiled, 3 ozPeanut butter, smooth, with salt, 2 TbspPork, chops, boneless, broiled, 3 ozPork, ham, roasted, 3 ozShrimp, mixed species, cooked, moist heat, 3 ozTofu, regular, 1/4 cupTurkey breast meat, 3.5 oz 00.511.522.533.544.555.56 BeveragesBeer, light, 12 oz canBeer, regular, 12 oz canCoffee, brewed from grounds, 6 oz cupOrange juice, incl. from concentrate, 8 ozSoda, cola, contains caffeine, 12 oz canSoda, diet, cola, contains caffeine, 12 oz canSoda, ginger ale, 12 oz canSoda, lemon-lime, no caffeine, 12 oz canSoda, root beer, 12 oz canWater, municipal, 8 ozWine, red, 5 ozWine, white, 5 oz 00.511.522.533.544.55 FatsAvocado, 1/2 mediumButter, salted, 1 TablespoonCheese, cream, 1 TablespoonCheese, cream, low fat, 1 TablespoonCream, half and half, 1 ozMargarine, stick, 80% fat, 1 TablespoonMayonnaise, light, 1 TablespoonMayonnaise, regular, 1 TablespoonOil, olive, 1 TablespoonOil, vegetable, canola, 1 TablespoonOlives, ripe, canned, 1 largePork, bacon, pan-fried, 1 sliceVegetable oil, corn, 1 Tablespoon 00.511.522.533.544.555.56       Your Menu Items: Printer Friendly Menu Breakfast   Portions Item and Portion Size Calories Fat Carbs 0.5 Corn, yellow, boiled, w/ salt, 1/2 cup 44 0.5 10.3 3.5 Couscous, 1/2 cup cooked 310 0.4 64.2 4 Couscous, 1/2 cup cooked 354 0.5 73.4 3.5 Crackers, saltines, 1 square 45 1.2 7.4 1.5 Cream, half and half, 1 oz 59 5.2 1.9 1 Cream, half and half, 1 oz 39 3.5 1.3 1 Egg substitute, liquid, 1.5 oz 39 1.6 0.3 1.5 Egg, hard-boiled, 1 large 116 8.0 0.8 3 Egg, hard-boiled, 1 large 233 15.9 1.7 5 Egg, hard-boiled, 1 large 388 26.5 2.8 1 Egg, hard-boiled, 1 large 78 5.3 0.6 1 Egg, hard-boiled, 1 large 78 5.3 0.6 2 Egg, hard-boiled, 1 large 155 10.6 1.1 1 Egg, hard-boiled, 1 large 78 5.3 0.6 1 Egg, hard-boiled, 1 large 78 5.3 0.6 2 Egg, white, 1 large 34 0.1 0.5 1 Egg, white, 1 large 17 0.1 0.2 1 Egg, white, 1 large 17 0.1 0.2 2 Egg, white, 1 large 34 0.1 0.5 1 Egg, white, 1 large 17 0.1 0.2 5.5 Egg, white, 1 large 94 0.3 1.3 1 English muffin, plain, 1 medium 134 1.0 26.2 1 English muffin, plain, 1 medium 134 1.0 26.2 4.5 English muffin, plain, 1 medium 603 4.6 118.0 2.5 Fish, Catfish, cooked, dry heat, 3 oz 323 17.0 0.0 0.5 Fish, Catfish, cooked, dry heat, 3 oz 65 3.4 0.0 5 Fish, Cod, Atlantic, cooked, dry heat, 3 oz 446 3.7 0.0 5 Fish, Cod, Atlantic, cooked, dry heat, 3 oz 446 3.7 0.0 4.5 Fish, Flounder, cooked dry heat, 1 med. fillet 669 8.7 0.0 3.5 Fish, Haddock, cooked, dry heat, 3 oz 333 2.8 0.0 1 Fish, Halibut, cooked, dry heat, 3 oz 119 2.5 0.0 5 Fish, Halibut, cooked, dry heat, 3 oz 595 12.5 0.0 2 Fish, Salmon, Atlantic, cooked dry heat, 3 oz 350 21.0 0.0 5 Fish, Salmon, Atlantic, cooked dry heat, 3 oz 876 52.5 0.0 2 Fish, Salmon, Atlantic, cooked dry heat, 3 oz 350 21.0 0.0 1.5 Fish, Swordfish, cooked, dry heat, 3 oz 198 6.6 0.0 3.5 Fish, Trout, cooked, dry heat, 3 oz 565 25.2 0.0 5 Fish, Trout, cooked, dry heat, 3 oz 808 36.0 0.0 3.5 Fish, Trout, cooked, dry heat, 3 oz 565 25.2 0.0 1.5 Fish, Trout, cooked, dry heat, 3 oz 242 10.8 0.0 1.5 Fish, Trout, cooked, dry heat, 3 oz 242 10.8 0.0 3.5 Fish, Trout, cooked, dry heat, 3 oz 565 25.2 0.0 2.5 Fish, Tuna, Yellowfin, cooked, dry heat, 3 oz 295 2.6 0.0 3 Fish, Tuna, Yellowfin, cooked, dry heat, 3 oz 354 3.1 0.0 3 Fish, Tuna, Yellowfin, cooked, dry heat, 3 oz 354 3.1 0.0 3 Fish, Tuna, Yellowfin, cooked, dry heat, 3 oz 354 3.1 0.0 0.5 Fish, Tuna, Yellowfin, cooked, dry heat, 3 oz 59 0.5 0.0 3 Fish, Tuna, Yellowfin, cooked, dry heat, 3 oz 354 3.1 0.0 0.5 Fish, Tuna, Yellowfin, cooked, dry heat, 3 oz 59 0.5 0.0 3 Frankfurter, beef & pork, 1 medium 412 37.3 2.3 1 Frankfurter, beef & pork, 1 medium 137 12.4 0.8 2.5 Frankfurter, beef & pork, 1 medium 343 31.1 1.9 3.5 Frankfurter, beef & pork, low fat, 1 medium 307 20.0 8.8 1 Frankfurter, beef & pork, low fat, 1 medium 88 5.7 2.5 4 Fruit Cocktail, canned, juice pack, 1/2 cup 219 0.0 56.5 1 Fruit Cocktail, canned, juice pack, 1/2 cup 55 0.0 14.1 0.5 Fruit Cocktail, canned, juice pack, 1/2 cup 27 0.0 7.1 3.5 Fruit Cocktail, canned, juice pack, 1/2 cup 192 0.0 49.4 0.5 Fruit Cocktail, canned, juice pack, 1/2 cup 27 0.0 7.1 1 Fruit Cocktail, canned, juice pack, 1/2 cup 55 0.0 14.1 1 Fruit Cocktail, canned, juice pack, 1/2 cup 55 0.0 14.1 4 Fruit Cocktail, canned, juice pack, 1/2 cup 219 0.0 56.5 1 Fruit Cocktail, canned, juice pack, 1/2 cup 55 0.0 14.1 1 Grapefruit, pink, 1/2 medium 52 0.2 13.1 3.5 Grapefruit, pink, 1/2 medium 181 0.6 45.9 1 Grapefruit, pink, 1/2 medium 52 0.2 13.1 2 Grapefruit, pink, 1/2 medium 103 0.3 26.2 4 Grapefruit, pink, 1/2 medium 207 0.7 52.4 3 Grapefruit, pink, 1/2 medium 155 0.5 39.3 4.5 Kiwi fruit, 1 medium 209 1.8 50.1 2.5 Kiwi fruit, 1 medium 116 1.0 27.9 1.5 Kiwi fruit, 1 medium 70 0.6 16.7 1.5 Kiwi fruit, 1 medium 70 0.6 16.7 3 Kiwi fruit, 1 medium 139 1.2 33.4 4 Kiwi fruit, 1 medium 185 1.6 44.6 0.5 Kiwi fruit, 1 medium 23 0.2 5.6 4 Kiwi fruit, 1 medium 185 1.6 44.6 0.5 Kiwi fruit, 1 medium 23 0.2 5.6 1 Kiwi fruit, 1 medium 46 0.4 11.1 1 Kiwi fruit, 1 medium 46 0.4 11.1 1 Lamb, boneless, 1/8" fat, broiled, 3 oz 200 11.8 0.0 1 Lamb, boneless, 1/8" fat, broiled, 3 oz 200 11.8 0.0 2 Lamb, boneless, 1/8" fat, broiled, 3 oz 400 23.5 0.0 0.5 Lamb, boneless, 1/8" fat, broiled, 3 oz 100 5.9 0.0 1 Lamb, boneless, 1/8" fat, broiled, 3 oz 200 11.8 0.0 1.5 Mango, 1/2 cup 81 0.3 21.2 3.5 Mango, 1/2 cup 189 0.8 49.4 4 Mango, 1/2 cup 216 0.9 56.4 1 Mango, 1/2 cup 54 0.2 14.1 0.5 Mango, 1/2 cup 27 0.1 7.1 4 Mango, 1/2 cup 216 0.9 56.4 0.5 Mango, 1/2 cup 27 0.1 7.1 1 Margarine, stick, 80% fat, 1 Tablespoon 99 11.0 0.3 3 Margarine, stick, 80% fat, 1 Tablespoon 296 33.1 0.8 3.5 Margarine, stick, 80% fat, 1 Tablespoon 345 38.6 1.0 1.5 Mayonnaise, light, 1 Tablespoon 73 7.4 1.8 1 Mayonnaise, light, 1 Tablespoon 49 5.0 1.2 1 Mayonnaise, light, 1 Tablespoon 49 5.0 1.2 0.5 Mayonnaise, light, 1 Tablespoon 24 2.5 0.6 3 Mayonnaise, light, 1 Tablespoon 146 14.9 3.7 3 Mayonnaise, light, 1 Tablespoon 146 14.9 3.7 5 Mayonnaise, light, 1 Tablespoon 243 24.8 6.1 2.5 Mayonnaise, light, 1 Tablespoon 122 12.4 3.1 1 Mayonnaise, light, 1 Tablespoon 49 5.0 1.2 4.5 Mayonnaise, light, 1 Tablespoon 219 22.3 5.5 1 Mayonnaise, light, 1 Tablespoon 49 5.0 1.2 1.5 Mayonnaise, light, 1 Tablespoon 73 7.4 1.8 4.5 Mayonnaise, light, 1 Tablespoon 219 22.3 5.5 1 Mayonnaise, regular, 1 Tablespoon 57 4.9 3.5 3.5 Mayonnaise, regular, 1 Tablespoon 201 17.2 12.3 3.5 Mayonnaise, regular, 1 Tablespoon 201 17.2 12.3 0.5 Mayonnaise, regular, 1 Tablespoon 29 2.5 1.8 1 McDonald's, Caesar Salad with Grilled Chicken* 196 6.5 11.4 1 McDonald's, Egg McMuffin* 290 11.5 28.6 1 McDonald's, Fruit & Walnut Salad* 312 13.3 43.8 1 McDonald's, Hash Browns* 136 9.2 13.5 3 Melons, cantaloupe, 1 wedge (1/8 of med. melon) 104 0.6 25.0 3 Melons, cantaloupe, 1 wedge (1/8 of med. melon) 104 0.6 25.0 2.5 Melons, cantaloupe, 1 wedge (1/8 of med. melon) 87 0.5 20.8 2 Melons, cantaloupe, 1 wedge (1/8 of med. melon) 69 0.4 16.6 2 Melons, cantaloupe, 1 wedge (1/8 of med. melon) 69 0.4 16.6 1.5 Melons, cantaloupe, 1 wedge (1/8 of med. melon) 52 0.3 12.5 3 Melons, cantaloupe, 1 wedge (1/8 of med. melon) 104 0.6 25.0 1 Melons, cantaloupe, 1 wedge (1/8 of med. melon) 35 0.2 8.3 2 Melons, cantaloupe, 1 wedge (1/8 of med. melon) 69 0.4 16.6 1.5 Melons, cantaloupe, 1 wedge (1/8 of med. melon) 52 0.3 12.5 3.5 Melons, honeydew, 1 wedge (1/8 of med. melon) 158 0.6 39.8 3.5 Melons, honeydew, 1 wedge (1/8 of med. melon) 158 0.6 39.8 2.5 Melons, honeydew, 1 wedge (1/8 of med. melon) 113 0.4 28.4 2 Melons, honeydew, 1 wedge (1/8 of med. melon) 90 0.4 22.7 3 Melons, honeydew, 1 wedge (1/8 of med. melon) 135 0.5 34.1 2 Melons, honeydew, 1 wedge (1/8 of med. melon) 90 0.4 22.7 4.5 Melons, honeydew, 1 wedge (1/8 of med. melon) 203 0.8 51.1 2 Melons, honeydew, 1 wedge (1/8 of med. melon) 90 0.4 22.7 4 Milk, 1%, 8 oz 410 9.5 48.7 3.5 Milk, 1%, 8 oz 359 8.3 42.6 1 Milk, 1%, 8 oz 102 2.4 12.2 2 Milk, 1%, 8 oz 205 4.7 24.4 1 Milk, 1%, 8 oz 102 2.4 12.2 2 Milk, 1%, 8 oz 205 4.7 24.4 1 Milk, 1%, 8 oz 102 2.4 12.2 4.5 Milk, 1%, 8 oz 461 10.7 54.8 3 Milk, 1%, 8 oz 307 7.1 36.5 1 Milk, 1%, 8 oz 102 2.4 12.2 1 Milk, 1%, 8 oz 102 2.4 12.2 1 Milk, 1%, 8 oz 102 2.4 12.2 1 Milk, 1%, 8 oz 102 2.4 12.2 2.5 Milk, 1%, 8 oz 256 5.9 30.4 1.5 Milk, 1%, 8 oz 154 3.6 18.3 1 Milk, 1%, 8 oz 102 2.4 12.2 4 Milk, 1%, 8 oz 410 9.5 48.7 2 Milk, 1%, 8 oz 205 4.7 24.4 2 Milk, 1%, 8 oz 205 4.7 24.4 4 Milk, 1%, 8 oz 410 9.5 48.7 3.5 Milk, 1%, 8 oz 359 8.3 42.6 4.5 Milk, 1%, 8 oz 461 10.7 54.8 0.5 Milk, 1%, 8 oz 51 1.2 6.1 2 Milk, 1%, 8 oz 205 4.7 24.4 1 Milk, 1%, 8 oz 102 2.4 12.2 3 Milk, 2%, 8 oz 366 14.4 34.3 4 Milk, 2%, 8 oz 488 19.2 45.7 1.5 Milk, 2%, 8 oz 183 7.2 17.1 0.5 Milk, 2%, 8 oz 61 2.4 5.7 1 Milk, 2%, 8 oz 122 4.8 11.4 1 Milk, 2%, 8 oz 122 4.8 11.4 1 Milk, 2%, 8 oz 122 4.8 11.4 1 Milk, 2%, 8 oz 122 4.8 11.4 4.5 Milk, 2%, 8 oz 549 21.6 51.4 1 Milk, 2%, 8 oz 122 4.8 11.4 3.5 Milk, 2%, 8 oz 427 16.8 40.0 1 Milk, 2%, 8 oz 122 4.8 11.4 1 Milk, nonfat, 8 oz 83 0.2 12.2 2.5 Milk, nonfat, 8 oz 208 0.5 30.4 4 Milk, nonfat, 8 oz 333 0.8 48.6 1.5 Milk, nonfat, 8 oz 125 0.3 18.2 4 Milk, nonfat, 8 oz 333 0.8 48.6 1 Milk, nonfat, 8 oz 83 0.2 12.2 0.5 Milk, nonfat, 8 oz 42 0.1 6.1 0.5 Milk, nonfat, 8 oz 42 0.1 6.1 3 Milk, nonfat, 8 oz 250 0.6 36.5 1 Milk, nonfat, 8 oz 83 0.2 12.2 1.5 Milk, nonfat, 8 oz 125 0.3 18.2 0.5 Milk, nonfat, 8 oz 42 0.1 6.1 1 Milk, nonfat, 8 oz 83 0.2 12.2 1 Milk, nonfat, 8 oz 83 0.2 12.2 1 Milk, whole, 8 oz 146 7.9 11.0 2.5 Milk, whole, 8 oz 366 19.8 27.6 1 Milk, whole, 8 oz 146 7.9 11.0 2.5 Milk, whole, 8 oz 366 19.8 27.6 4.5 Milk, whole, 8 oz 659 35.7 49.6 0.5 Milk, whole, 8 oz 73 4.0 5.5 2 Milk, whole, 8 oz 293 15.9 22.1 1 Milk, whole, 8 oz 146 7.9 11.0 1 Milk, whole, 8 oz 146 7.9 11.0 1.5 Milk, whole, 8 oz 220 11.9 16.5 0.5 Milk, whole, 8 oz 73 4.0 5.5 2 Milk, whole, 8 oz 293 15.9 22.1 3.5 Milk, whole, 8 oz 512 27.8 38.6 2.5 Milk, whole, 8 oz 366 19.8 27.6 4.5 Milk, whole, 8 oz 659 35.7 49.6 2.5 Milk, whole, 8 oz 366 19.8 27.6 2.5 Milk, whole, 8 oz 366 19.8 27.6 1 Milk, whole, 8 oz 146 7.9 11.0 3 Milk, whole, 8 oz 439 23.8 33.1 1.5 Milk, whole, 8 oz 220 11.9 16.5 1.5 Milk, whole, 8 oz 220 11.9 16.5 1 Milk, whole, 8 oz 146 7.9 11.0 3.5 Milk, whole, 8 oz 512 27.8 38.6 1 Milk, whole, 8 oz 146 7.9 11.0 1.5 Muffins, blueberry, 1 medium 470 11.0 81.4 1 Muffins, blueberry, 1 medium 313 7.3 54.2 3 Nectarines, raw, 1 medium 180 1.3 43.0 5 Nectarines, raw, 1 medium 299 2.2 71.7 4.5 Nectarines, raw, 1 medium 269 2.0 64.6 2 Nectarines, raw, 1 medium 120 0.9 28.7 3 Nectarines, raw, 1 medium 180 1.3 43.0 3 Nectarines, raw, 1 medium 180 1.3 43.0 3 Nectarines, raw, 1 medium 180 1.3 43.0 4.5 Nectarines, raw, 1 medium 269 2.0 64.6 3 Nectarines, raw, 1 medium 180 1.3 43.0 1 Nectarines, raw, 1 medium 60 0.4 14.3 2 Nectarines, raw, 1 medium 120 0.9 28.7 3 Nectarines, raw, 1 medium 180 1.3 43.0 4 Nectarines, raw, 1 medium 239 1.7 57.4 1.5 Nectarines, raw, 1 medium 90 0.7 21.5 1 Oil, olive, 1 Tablespoon 119 13.5 0.0 4 Oil, olive, 1 Tablespoon 477 54.0 0.0 2 Oil, olive, 1 Tablespoon 239 27.0 0.0 1 Oil, olive, 1 Tablespoon 119 13.5 0.0 3 Oil, olive, 1 Tablespoon 358 40.5 0.0 3 Oil, olive, 1 Tablespoon 358 40.5 0.0 2 Oil, olive, 1 Tablespoon 239 27.0 0.0 1.5 Oil, olive, 1 Tablespoon 179 20.3 0.0 4.5 Oil, olive, 1 Tablespoon 537 60.8 0.0 5.5 Oil, olive, 1 Tablespoon 656 74.3 0.0 2 Oil, olive, 1 Tablespoon 239 27.0 0.0 4.5 Oil, olive, 1 Tablespoon 537 60.8 0.0 3.5 Oil, vegetable, canola, 1 Tablespoon 433 49.0 0.0 1 Oil, vegetable, canola, 1 Tablespoon 124 14.0 0.0 2 Oil, vegetable, canola, 1 Tablespoon 248 28.0 0.0 3.5 Oil, vegetable, canola, 1 Tablespoon 433 49.0 0.0 2 Oil, vegetable, canola, 1 Tablespoon 248 28.0 0.0 3.5 Oil, vegetable, canola, 1 Tablespoon 433 49.0 0.0 1 Oil, vegetable, canola, 1 Tablespoon 124 14.0 0.0 2 Oil, vegetable, canola, 1 Tablespoon 248 28.0 0.0 3.5 Oil, vegetable, canola, 1 Tablespoon 433 49.0 0.0 5.5 Oil, vegetable, canola, 1 Tablespoon 681 77.0 0.0 3 Oil, vegetable, canola, 1 Tablespoon 371 42.0 0.0 1 Oil, vegetable, canola, 1 Tablespoon 124 14.0 0.0 3.5 Oil, vegetable, canola, 1 Tablespoon 433 49.0 0.0 5 Oil, vegetable, canola, 1 Tablespoon 619 70.0 0.0 3 Olives, ripe, canned, 1 large 15 1.4 0.8 3 Olives, ripe, canned, 1 large 15 1.4 0.8 1 Olives, ripe, canned, 1 large 5 0.5 0.3 5 Olives, ripe, canned, 1 large 25 2.3 1.4 4 Olives, ripe, canned, 1 large 20 1.9 1.1 4 Olives, ripe, canned, 1 large 20 1.9 1.1 3 Olives, ripe, canned, 1 large 15 1.4 0.8 4 Orange juice, incl. from concentrate, 8 oz 438 2.7 100.2 3.5 Orange juice, incl. from concentrate, 8 oz 383 2.4 87.7 1 Orange juice, incl. from concentrate, 8 oz 110 0.7 25.0 2.5 Orange juice, incl. from concentrate, 8 oz 274 1.7 62.6 4 Orange juice, incl. from concentrate, 8 oz 438 2.7 100.2 1 Orange juice, incl. from concentrate, 8 oz 110 0.7 25.0 1 Orange juice, incl. from concentrate, 8 oz 110 0.7 25.0 1 Orange juice, incl. from concentrate, 8 oz 110 0.7 25.0 1 Orange juice, incl. from concentrate, 8 oz 110 0.7 25.0 1 Orange juice, incl. from concentrate, 8 oz 110 0.7 25.0 3.5 Orange juice, incl. from concentrate, 8 oz 383 2.4 87.7 1.5 Orange juice, incl. from concentrate, 8 oz 164 1.0 37.6 1.5 Orange juice, incl. from concentrate, 8 oz 164 1.0 37.6 2.5 Orange, 1 medium 154 0.4 38.5 1 Orange, 1 medium 62 0.2 15.4 2.5 Orange, 1 medium 154 0.4 38.5 0.5 Orange, 1 medium 31 0.1 7.7 0.5 Orange, 1 medium 31 0.1 7.7 0.5 Orange, 1 medium 31 0.1 7.7 3 Orange, 1 medium 185 0.5 46.2 1 Orange, 1 medium 62 0.2 15.4 1 Orange, 1 medium 62 0.2 15.4 1 Orange, 1 medium 62 0.2 15.4 4 Orange, 1 medium 246 0.6 61.6 3 Pancakes, plain, one 6" diameter 524 22.4 65.4 0.5 Pancakes, plain, one 6" diameter 87 3.7 10.9 3 Pancakes, plain, one 6" diameter 524 22.4 65.4 0.5 Pancakes, plain, one 6" diameter 87 3.7 10.9 3 Pasta, plain, cooked, 2 oz 224 1.8 42.6 4.5 Pasta, plain, cooked, 2 oz 336 2.7 63.9 4 Pasta, plain, cooked, 2 oz 299 2.4 56.8 1.5 Peaches, raw, 1 medium 57 0.4 14.0 1.5 Peaches, raw, 1 medium 57 0.4 14.0 1 Peaches, raw, 1 medium 38 0.2 9.3 1.5 Peanut butter, smooth, with salt, 2 Tbsp 282 24.2 9.4 1.5 Peanut butter, smooth, with salt, 2 Tbsp 282 24.2 9.4 1 Peanut butter, smooth, with salt, 2 Tbsp 188 16.1 6.3 2 Peanut butter, smooth, with salt, 2 Tbsp 376 32.2 12.5 0.5 Peas, green, frozen, boiled, w/ salt, 1/2 cup 31 0.1 5.7 2.5 Peas, green, frozen, boiled, w/ salt, 1/2 cup 156 0.5 28.5 3 Popcorn, microwave, low fat & sodium, 2 cups 206 4.6 35.2 0.5 Pork, bacon, pan-fried, 1 slice 21 1.6 0.1 3 Pork, bacon, pan-fried, 1 slice 126 9.6 0.4 2.5 Pork, bacon, pan-fried, 1 slice 105 8.0 0.3 0.5 Pork, bacon, pan-fried, 1 slice 21 1.6 0.1 2 Pork, bacon, pan-fried, 1 slice 84 6.4 0.2 2.5 Pork, bacon, pan-fried, 1 slice 105 8.0 0.3 1.5 Pork, bacon, pan-fried, 1 slice 63 4.8 0.2 2.5 Pork, bacon, pan-fried, 1 slice 105 8.0 0.3 1.5 Pork, chops, boneless, broiled, 3 oz 212 5.5 0.0 5 Pork, chops, boneless, broiled, 3 oz 706 18.2 0.0 4.5 Pork, chops, boneless, broiled, 3 oz 635 16.4 0.0 5.5 Pork, chops, boneless, broiled, 3 oz 776 20.0 0.0 1 Pork, chops, boneless, broiled, 3 oz 141 3.6 0.0 1.5 Pork, chops, boneless, broiled, 3 oz 212 5.5 0.0 4 Pork, chops, boneless, broiled, 3 oz 564 14.6 0.0 5.5 Pork, chops, boneless, broiled, 3 oz 776 20.0 0.0 5 Pork, ham, roasted, 3 oz 1,160 74.8 0.0 1.5 Pork, ham, roasted, 3 oz 348 22.5 0.0 1 Pork, ham, roasted, 3 oz 232 15.0 0.0 3 Potatoes, baked, 1 medium 435 0.5 100.9 3.5 Potatoes, baked, 1 medium 508 0.5 117.7 3.5 Potatoes, baked, 1 medium 508 0.5 117.7 0.5 Pretzels, hard, plain, salted, 1 oz 54 0.4 11.3 0.5 Raisins, 1 small box (1.5 oz) 64 0.1 17.0 1 Raisins, 1 small box (1.5 oz) 129 0.2 34.0 2 Raisins, 1 small box (1.5 oz) 257 0.4 68.1 2 Raisins, 1 small box (1.5 oz) 257 0.4 68.1 4.5 Rice, brown, long-grain, 1/2 cup cooked 490 4.0 101.3 1.5 Rice, brown, long-grain, 1/2 cup cooked 163 1.3 33.8 1 Rice, white, long-grain, 1/2 cup cooked 103 0.2 22.3 1 Rice, white, long-grain, 1/2 cup cooked 103 0.2 22.3 1 Rice, white, long-grain, 1/2 cup cooked 103 0.2 22.3 1 Rice, white, long-grain, 1/2 cup cooked 103 0.2 22.3 0.5 Rice, white, long-grain, 1/2 cup cooked 51 0.1 11.1 3 Rice, white, long-grain, 1/2 cup cooked 308 0.7 66.8 3 Rolls, dinner, one 1 oz roll 229 5.3 38.6 4 Rolls, dinner, one 1 oz roll 306 7.1 51.5 2 Rolls, dinner, one 1 oz roll 153 3.5 25.8 1 Rolls, dinner, one 1 oz roll 76 1.8 12.9 1 Rolls, hamburger or hotdog, 1 medium 120 1.9 21.3 3 Rolls, hamburger or hotdog, 1 medium 360 5.6 63.8 2.5 Rolls, hamburger or hotdog, 1 medium 300 4.7 53.2 3.5 Rolls, hamburger or hotdog, 1 medium 420 6.5 74.4 3 Rolls, hamburger or hotdog, 1 medium 360 5.6 63.8 3 Shrimp, mixed species, cooked, moist heat, 3 oz 252 2.8 0.0 0.5 Shrimp, mixed species, cooked, moist heat, 3 oz 42 0.5 0.0 0.5 Shrimp, mixed species, cooked, moist heat, 3 oz 42 0.5 0.0 0.5 Snacks, popcorn, air-popped, 2 cups 31 0.4 6.2 4 Snacks, popcorn, air-popped, 2 cups 248 2.9 49.8 4.5 Soda, cola, contains caffeine, 12 oz can 613 0.3 158.3 1 Soda, cola, contains caffeine, 12 oz can 136 0.1 35.2 1 Soda, cola, contains caffeine, 12 oz can 136 0.1 35.2 3 Soda, cola, contains caffeine, 12 oz can 408 0.2 105.5 3.5 Soda, cola, contains caffeine, 12 oz can 477 0.3 123.1 1 Soda, cola, contains caffeine, 12 oz can 136 0.1 35.2 2.5 Soda, cola, contains caffeine, 12 oz can 340 0.2 88.0 4 Soda, diet, cola, contains caffeine, 12 oz can 28 0.4 4.1 2 Soda, diet, cola, contains caffeine, 12 oz can 14 0.2 2.1 3.5 Soda, diet, cola, contains caffeine, 12 oz can 25 0.4 3.6 2 Soda, diet, cola, contains caffeine, 12 oz can 14 0.2 2.1 1 Soda, diet, cola, contains caffeine, 12 oz can 7 0.1 1.0 0.5 Soda, diet, cola, contains caffeine, 12 oz can 4 0.1 0.5 0.5 Soda, diet, cola, contains caffeine, 12 oz can 4 0.1 0.5 1.5 Soda, diet, cola, contains caffeine, 12 oz can 11 0.2 1.5 1.5 Soda, diet, cola, contains caffeine, 12 oz can 11 0.2 1.5 0.5 Soda, diet, cola, contains caffeine, 12 oz can 4 0.1 0.5 2.5 Soda, ginger ale, 12 oz can 311 0.0 80.2 2 Soda, ginger ale, 12 oz can 249 0.0 64.2 4.5 Soda, ginger ale, 12 oz can 560 0.0 144.4 0.5 Soda, ginger ale, 12 oz can 62 0.0 16.0 0.5 Soda, ginger ale, 12 oz can 62 0.0 16.0 3.5 Soda, ginger ale, 12 oz can 436 0.0 112.3 3.5 Soda, ginger ale, 12 oz can 436 0.0 112.3 4 Soda, ginger ale, 12 oz can 498 0.0 128.4 1.5 Soda, lemon-lime, no caffeine, 12 oz can 221 0.1 56.1 0.5 Soda, lemon-lime, no caffeine, 12 oz can 74 0.0 18.7 4 Soda, lemon-lime, no caffeine, 12 oz can 590 0.3 149.7 4.5 Soda, lemon-lime, no caffeine, 12 oz can 664 0.3 168.4 3.5 Soda, lemon-lime, no caffeine, 12 oz can 517 0.3 131.0 1 Soda, root beer, 12 oz can 152 0.0 39.2 4.5 Soda, root beer, 12 oz can 683 0.0 176.5 4.5 Soda, root beer, 12 oz can 683 0.0 176.5 2.5 Soda, root beer, 12 oz can 379 0.0 98.1 2.5 Soda, root beer, 12 oz can 379 0.0 98.1 1 Soda, root beer, 12 oz can 152 0.0 39.2 4 Soda, root beer, 12 oz can 607 0.0 156.9 2 Soda, root beer, 12 oz can 303 0.0 78.4 4 Soda, root beer, 12 oz can 607 0.0 156.9 2.5 Spinach, boiled, 1/2 cup 52 0.6 8.4 2.5 Spinach, boiled, 1/2 cup 52 0.6 8.4 1.5 Spinach, boiled, 1/2 cup 31 0.4 5.1 2 Spinach, boiled, 1/2 cup 41 0.5 6.8 2.5 Squash, summer, all varieties, boiled, 1/2 cup sliced 45 0.7 9.7 3.5 Squash, summer, all varieties, boiled, 1/2 cup sliced 63 1.0 13.6 1.5 Squash, summer, all varieties, boiled, 1/2 cup sliced 27 0.4 5.8 2.5 Squash, summer, all varieties, boiled, 1/2 cup sliced 45 0.7 9.7 4.5 Squash, summer, all varieties, boiled, 1/2 cup sliced 81 1.3 17.5 3.5 Squash, summer, all varieties, boiled, 1/2 cup sliced 63 1.0 13.6 1 Squash, summer, all varieties, boiled, 1/2 cup sliced 18 0.3 3.9 1 Squash, summer, all varieties, boiled, 1/2 cup sliced 18 0.3 3.9 2.5 Squash, summer, all varieties, boiled, 1/2 cup sliced 45 0.7 9.7 1.5 Squash, summer, all varieties, boiled, 1/2 cup sliced 27 0.4 5.8 3.5 Squash, summer, all varieties, boiled, 1/2 cup sliced 63 1.0 13.6 2 Squash, summer, all varieties, boiled, 1/2 cup sliced 36 0.6 7.8 2.5 Sweet potato, baked in skin, 1 medium 257 0.4 59.0 4 Tofu, regular, 1/4 cup 188 11.9 4.7 0.5 Tomato sauce, canned, 1/2 cup 20 0.1 4.5 2.5 Tomato sauce, canned, 1/2 cup 98 0.7 22.7 3 Tomato sauce, canned, 1/2 cup 118 0.9 27.2 1.5 Tomato sauce, canned, 1/2 cup 59 0.4 13.6 0.5 Tomatoes, red, 1 wedge (1/4 of med.) 3 0.0 0.6 2.5 Tomatoes, red, 1 wedge (1/4 of med.) 14 0.2 3.0 4.5 Tomatoes, red, 1 wedge (1/4 of med.) 25 0.3 5.5 0.5 Tomatoes, red, 1 wedge (1/4 of med.) 3 0.0 0.6 3.5 Tomatoes, red, 1 wedge (1/4 of med.) 20 0.2 4.3 3 Tomatoes, red, 1 wedge (1/4 of med.) 17 0.2 3.6 3 Tomatoes, red, 1 wedge (1/4 of med.) 17 0.2 3.6 2.5 Tomatoes, red, 1 wedge (1/4 of med.) 14 0.2 3.0 4.5 Tomatoes, red, 1 wedge (1/4 of med.) 25 0.3 5.5 0.5 Tomatoes, red, 1 wedge (1/4 of med.) 3 0.0 0.6 4.5 Tomatoes, red, 1 wedge (1/4 of med.) 25 0.3 5.5 2.5 Tomatoes, red, 1 wedge (1/4 of med.) 14 0.2 3.0 2.5 Turnip greens, boiled, 1/2 cup 36 0.4 7.8 0.5 Turnip greens, boiled, 1/2 cup 7 0.1 1.6 1.5 Turnip greens, boiled, 1/2 cup 22 0.2 4.7 4.5 Turnip greens, boiled, 1/2 cup 65 0.7 14.1 1 Water, municipal, 8 oz 0 0.0 0.0 3.5 Water, municipal, 8 oz 0 0.0 0.0 2 Water, municipal, 8 oz 0 0.0 0.0 4 Water, municipal, 8 oz 0 0.0 0.0 4.5 Water, municipal, 8 oz 0 0.0 0.0 1.5 Water, municipal, 8 oz 0 0.0 0.0 2.5 Water, municipal, 8 oz 0 0.0 0.0 2 Water, municipal, 8 oz 0 0.0 0.0 4.5 Wine, red, 5 oz 562 0.0 17.3 3.5 Wine, red, 5 oz 437 0.0 13.4 3.5 Wine, red, 5 oz 437 0.0 13.4 2 Yogurt, fruit variety, nonfat, 8 oz 427 0.9 86.3 1 Yogurt, fruit variety, nonfat, 8 oz 213 0.5 43.1 4 Yogurt, fruit variety, nonfat, 8 oz 854 1.8 172.5 1 Yogurt, fruit variety, nonfat, 8 oz 213 0.5 43.1 4 Yogurt, fruit variety, nonfat, 8 oz 854 1.8 172.5 2.5 Yogurt, fruit variety, nonfat, 8 oz 533 1.1 107.8 2 Yogurt, fruit variety, nonfat, 8 oz 427 0.9 86.3 4 Yogurt, fruit variety, nonfat, 8 oz 854 1.8 172.5 1.5 Yogurt, fruit variety, nonfat, 8 oz 320 0.7 64.7 0.5 Yogurt, fruit variety, nonfat, 8 oz 107 0.2 21.6 1.5 Yogurt, fruit variety, nonfat, 8 oz 320 0.7 64.7 3 Yogurt, fruit variety, nonfat, 8 oz 640 1.4 129.4 0.5 Yogurt, fruit variety, nonfat, 8 oz 107 0.2 21.6 2 Yogurt, fruit variety, nonfat, 8 oz 427 0.9 86.3 1 Yogurt, fruit variety, nonfat, 8 oz 213 0.5 43.1 1.5 Yogurt, fruit variety, nonfat, 8 oz 320 0.7 64.7 2 Yogurt, fruit variety, nonfat, 8 oz 427 0.9 86.3 0.5 Yogurt, fruit variety, nonfat, 8 oz 107 0.2 21.6 0.5 Yogurt, fruit variety, nonfat, 8 oz 107 0.2 21.6 3.5 Yogurt, fruit, lowfat, 8 oz 834 11.2 147.8 2 Yogurt, fruit, lowfat, 8 oz 477 6.4 84.4 1.5 Yogurt, fruit, lowfat, 8 oz 358 4.8 63.3 0.5 Yogurt, fruit, lowfat, 8 oz 119 1.6 21.1 1.5 Yogurt, fruit, lowfat, 8 oz 358 4.8 63.3 0.5 Yogurt, fruit, lowfat, 8 oz 119 1.6 21.1 1 Yogurt, fruit, lowfat, 8 oz 238 3.2 42.2 0.5 Yogurt, fruit, lowfat, 8 oz 119 1.6 21.1 4.5 Yogurt, fruit, lowfat, 8 oz 1,073 14.4 190.0 4.5 Yogurt, fruit, lowfat, 8 oz 1,073 14.4 190.0 4.5 Yogurt, fruit, lowfat, 8 oz 1,073 14.4 190.0 2.5 Yogurt, fruit, lowfat, 8 oz 596 8.0 105.6 4.5 Yogurt, fruit, lowfat, 8 oz 1,073 14.4 190.0 0.5 Yogurt, plain, low fat, 8 oz 116 1.2 21.6 1.5 Yogurt, plain, low fat, 8 oz 347 3.7 64.9 0.5 Yogurt, plain, low fat, 8 oz 116 1.2 21.6 Lunch   Portions Item and Portion Size Calories Fat Carbs 1 Apple, 1 medium 72 0.2 19.1 4 Apple, 1 medium 287 0.9 76.2 4.5 Apple, 1 medium 323 1.1 85.8 3.5 Apple, 1 medium 251 0.8 66.7 0.5 Apple, 1 medium 36 0.1 9.5 1 Apple, 1 medium 72 0.2 19.1 1 Apple, 1 medium 72 0.2 19.1 3 Apple, 1 medium 215 0.7 57.2 1 Apple, 1 medium 72 0.2 19.1 0.5 Avocado, 1/2 medium 81 7.4 4.3 2 Avocado, 1/2 medium 323 29.6 17.2 1 Avocado, 1/2 medium 162 14.8 8.6 3 Avocado, 1/2 medium 485 44.4 25.8 4 Avocado, 1/2 medium 646 59.2 34.5 0.5 Avocado, 1/2 medium 81 7.4 4.3 3 Bagels, plain, 1 medium 866 5.0 168.2 3.5 Bagels, plain, 1 medium 1,011 5.9 196.2 2.5 Bagels, plain, 1 medium 722 4.2 140.2 0.5 Banana, 1 medium 53 0.2 13.5 4 Banana, 1 medium 420 1.6 107.8 1.5 Banana, 1 medium 158 0.6 40.4 4 Banana, 1 medium 420 1.6 107.8 1 Banana, 1 medium 105 0.4 27.0 2.5 Banana, 1 medium 263 1.0 67.4 4 Banana, 1 medium 420 1.6 107.8 4.5 Banana, 1 medium 473 1.8 121.3 4 Banana, 1 medium 420 1.6 107.8 2 Banana, 1 medium 210 0.8 53.9 4 Banana, 1 medium 420 1.6 107.8 4 Banana, 1 medium 420 1.6 107.8 3.5 Barley, pearled, 1/2 cup cooked 340 1.2 78.0 2.5 Barley, pearled, 1/2 cup cooked 243 0.9 55.7 1 Beans, green, boiled, 1/2 cup 22 0.2 5.0 3 Beans, green, boiled, 1/2 cup 66 0.5 14.9 3 Beans, green, boiled, 1/2 cup 66 0.5 14.9 4.5 Beans, green, boiled, 1/2 cup 99 0.8 22.3 1.5 Beans, green, boiled, 1/2 cup 33 0.3 7.4 1 Beans, green, boiled, 1/2 cup 22 0.2 5.0 4 Beans, green, boiled, 1/2 cup 88 0.7 19.9 1.5 Beans, green, boiled, 1/2 cup 33 0.3 7.4 1 Beans, green, boiled, 1/2 cup 22 0.2 5.0 1 Beans, green, boiled, 1/2 cup 22 0.2 5.0 2 Beef, ground, 80% lean, broiled, 3 oz 461 30.3 0.0 4 Beef, ground, 80% lean, broiled, 3 oz 921 60.6 0.0 4 Beef, ground, 80% lean, broiled, 3 oz 921 60.6 0.0 4 Beef, ground, 80% lean, broiled, 3 oz 921 60.6 0.0 2.5 Beef, ground, 80% lean, broiled, 3 oz 576 37.9 0.0 4 Beef, ground, 90% lean, broiled, 3 oz 738 39.9 0.0 4 Beef, ground, 90% lean, broiled, 3 oz 738 39.9 0.0 4.5 Beef, round, 1/8" fat, roasted, 3 oz 796 36.9 0.0 1 Beef, round, 1/8" fat, roasted, 3 oz 177 8.2 0.0 2.5 Beef, round, 1/8" fat, roasted, 3 oz 442 20.5 0.0 3 Beef, round, 1/8" fat, roasted, 3 oz 530 24.6 0.0 4 Beef, tenderloin, 1/8" fat, broiled, 3 oz 908 58.2 0.0 2 Beef, tenderloin, 1/8" fat, broiled, 3 oz 454 29.1 0.0 4 Beef, tenderloin, 1/8" fat, broiled, 3 oz 908 58.2 0.0 1 Beef, top sirloin, 1/8" fat, broiled, 3 oz 207 12.1 0.0 1 Beef, top sirloin, 1/8" fat, broiled, 3 oz 207 12.1 0.0 3 Beer, light, 12 oz can 308 0.0 17.4 2 Beer, light, 12 oz can 205 0.0 11.6 3 Beer, light, 12 oz can 308 0.0 17.4 2 Beer, light, 12 oz can 205 0.0 11.6 4 Beer, light, 12 oz can 411 0.0 23.2 4.5 Beer, light, 12 oz can 462 0.0 26.1 2 Beer, light, 12 oz can 205 0.0 11.6 3.5 Beer, light, 12 oz can 359 0.0 20.3 3.5 Beer, light, 12 oz can 359 0.0 20.3 2.5 Beer, light, 12 oz can 257 0.0 14.5 2.5 Beer, light, 12 oz can 257 0.0 14.5 3.5 Beer, light, 12 oz can 359 0.0 20.3 2 Beer, light, 12 oz can 205 0.0 11.6 3.5 Beer, regular, 12 oz can 536 0.0 44.2 3 Beer, regular, 12 oz can 459 0.0 37.9 3 Beer, regular, 12 oz can 459 0.0 37.9 3.5 Beer, regular, 12 oz can 536 0.0 44.2 2 Beer, regular, 12 oz can 306 0.0 25.3 4 Beer, regular, 12 oz can 612 0.0 50.6 3 Beer, regular, 12 oz can 459 0.0 37.9 1 Beer, regular, 12 oz can 153 0.0 12.6 1 Beer, regular, 12 oz can 153 0.0 12.6 3 Beer, regular, 12 oz can 459 0.0 37.9 1 Beer, regular, 12 oz can 153 0.0 12.6 1 Biscuits, plain or buttermilk, plain, 186 8.4 24.7 4 Biscuits, plain or buttermilk, plain, 745 33.7 98.9 2 Biscuits, plain or buttermilk, plain, 372 16.8 49.5 3 Biscuits, plain or buttermilk, plain, 558 25.2 74.2 4 Biscuits, plain or buttermilk, plain, 745 33.7 98.9 2 Bologna, beef and pork, 1 oz 175 13.9 3.1 1 Bread, pumpernickel, 1 slice 65 0.8 12.4 1 Bread, pumpernickel, 1 slice 65 0.8 12.4 1 Bread, pumpernickel, 1 slice 65 0.8 12.4 2 Bread, white, 1 slice 133 1.6 25.3 4.5 Bread, white, 1 slice 299 3.7 56.9 3.5 Bread, white, 1 slice 233 2.9 44.3 2 Bread, white, 1 slice 133 1.6 25.3 3.5 Bread, white, 1 slice 233 2.9 44.3 3.5 Bread, white, 1 slice 233 2.9 44.3 3.5 Bread, white, 1 slice 233 2.9 44.3 2 Bread, white, 1 slice 133 1.6 25.3 2 Bread, white, reduced-calorie, 1 slice 95 1.2 20.4 1 Bread, white, reduced-calorie, 1 slice 48 0.6 10.2 4.5 Bread, white, reduced-calorie, 1 slice 214 2.6 45.9 1 Bread, white, reduced-calorie, 1 slice 48 0.6 10.2 2 Bread, whole-wheat, 1 slice 138 2.4 25.8 1 Bread, whole-wheat, 1 slice 69 1.2 12.9 2 Bread, whole-wheat, 1 slice 138 2.4 25.8 4.5 Bread, whole-wheat, 1 slice 310 5.3 58.1 0.5 Bread, whole-wheat, 1 slice 34 0.6 6.5 1 Bread, whole-wheat, 1 slice 69 1.2 12.9 2 Bread, whole-wheat, 1 slice 138 2.4 25.8 1.5 Bread, whole-wheat, 1 slice 103 1.8 19.4 4.5 Bread, whole-wheat, 1 slice 310 5.3 58.1 1.5 Broccoli, boiled, 1/2 cup chopped 41 0.5 8.4 3 Broccoli, boiled, 1/2 cup chopped 82 1.0 16.8 2 Broccoli, boiled, 1/2 cup chopped 55 0.6 11.2 3 Broccoli, boiled, 1/2 cup chopped 82 1.0 16.8 3.5 Broccoli, boiled, 1/2 cup chopped 96 1.1 19.6 2 Broccoli, boiled, 1/2 cup chopped 55 0.6 11.2 4.5 Broccoli, boiled, 1/2 cup chopped 123 1.4 25.2 3 Broccoli, boiled, 1/2 cup chopped 82 1.0 16.8 1 Broccoli, boiled, 1/2 cup chopped 27 0.3 5.6 3 Broccoli, boiled, 1/2 cup chopped 82 1.0 16.8 1.5 Broccoli, boiled, 1/2 cup chopped 41 0.5 8.4 3 Broccoli, boiled, 1/2 cup chopped 82 1.0 16.8 2 Broccoli, boiled, 1/2 cup chopped 55 0.6 11.2 2 Bulgur, 1/2 cup cooked 151 0.4 33.8 2 Bulgur, 1/2 cup cooked 151 0.4 33.8 4.5 Bulgur, 1/2 cup cooked 340 1.0 76.1 5.5 Butter, salted, 1 Tablespoon 560 63.3 0.0 2 Butter, salted, 1 Tablespoon 204 23.0 0.0 1.5 Butter, salted, 1 Tablespoon 153 17.3 0.0 5 Butter, salted, 1 Tablespoon 509 57.6 0.0 0.5 Butter, salted, 1 Tablespoon 51 5.8 0.0 4.5 Butter, salted, 1 Tablespoon 458 51.8 0.0 1 Butter, salted, 1 Tablespoon 102 11.5 0.0 1 Butter, salted, 1 Tablespoon 102 11.5 0.0 2.5 Cabbage, boiled, 1/2 cup 41 0.8 8.4 1.5 Cabbage, boiled, 1/2 cup 25 0.5 5.0 2.5 Cabbage, boiled, 1/2 cup 41 0.8 8.4 3 Cabbage, boiled, 1/2 cup 50 1.0 10.0 1.5 Cabbage, boiled, 1/2 cup 25 0.5 5.0 3.5 Cabbage, boiled, 1/2 cup 58 1.1 11.7 3.5 Cabbage, boiled, 1/2 cup 58 1.1 11.7 1 Cabbage, boiled, 1/2 cup 17 0.3 3.3 1 Carrots, boiled, with salt, 1/2 cup slices 27 0.1 6.4 0.5 Carrots, boiled, with salt, 1/2 cup slices 14 0.1 3.2 1.5 Carrots, boiled, with salt, 1/2 cup slices 41 0.2 9.6 4 Carrots, boiled, with salt, 1/2 cup slices 109 0.6 25.6 1.5 Carrots, boiled, with salt, 1/2 cup slices 41 0.2 9.6 1 Carrots, boiled, with salt, 1/2 cup slices 27 0.1 6.4 0.5 Carrots, boiled, with salt, 1/2 cup slices 14 0.1 3.2 2.5 Carrots, boiled, with salt, 1/2 cup slices 68 0.4 16.0 4.5 Carrots, raw, 1 medium 113 0.7 26.3 4 Carrots, raw, 1 medium 100 0.6 23.4 1.5 Carrots, raw, 1 medium 38 0.2 8.8 3.5 Carrots, raw, 1 medium 88 0.5 20.5 2 Carrots, raw, 1 medium 50 0.3 11.7 4.5 Carrots, raw, 1 medium 113 0.7 26.3 4 Cauliflower, boiled, 1/2 cup 57 1.1 10.2 2.5 Cauliflower, boiled, 1/2 cup 36 0.7 6.4 2.5 Cauliflower, boiled, 1/2 cup 36 0.7 6.4 2.5 Cauliflower, boiled, 1/2 cup 36 0.7 6.4 3 Cauliflower, boiled, 1/2 cup 43 0.8 7.6 3.5 Cauliflower, boiled, 1/2 cup 50 1.0 8.9 3.5 Cauliflower, boiled, 1/2 cup 50