Interactive Version 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 1.0 8.9 4.5 Cauliflower, boiled, 1/2 cup 64 1.3 11.5 2.5 Cauliflower, boiled, 1/2 cup 36 0.7 6.4 4.5 Cauliflower, boiled, 1/2 cup 64 1.3 11.5 4 Celery, raw, 1 stalk, medium 22 0.3 4.8 3 Celery, raw, 1 stalk, medium 17 0.2 3.6 0.5 Celery, raw, 1 stalk, medium 3 0.0 0.6 4 Celery, raw, 1 stalk, medium 22 0.3 4.8 1.5 Celery, raw, 1 stalk, medium 8 0.1 1.8 0.5 Celery, raw, 1 stalk, medium 3 0.0 0.6 2.5 Cereals, Cheerios, 1 cup 277 4.4 55.5 0.5 Cereals, Cheerios, 1 cup 55 0.9 11.1 1.5 Cereals, Cheerios, 1 cup 166 2.7 33.3 0.5 Cereals, Cheerios, 1 cup 55 0.9 11.1 4.5 Cereals, Fiber One, 1/2 cup 266 3.6 109.4 2 Cereals, Malt-o-Meal, plain, 1 cup 225 0.8 46.7 3.5 Cereals, Malt-o-Meal, plain, 1 cup 394 1.4 81.8 3.5 Cereals, Malt-o-Meal, plain, 1 cup 394 1.4 81.8 0.5 Cereals, Malt-o-Meal, plain, 1 cup 56 0.2 11.7 3.5 Cereals, oats, 1 cup 516 8.2 88.5 0.5 Cereals, oats, 1 cup 74 1.2 12.6 2.5 Cereals, oats, 1 cup 369 5.9 63.2 0.5 Cereals, Raisin Bran, 1 cup 89 0.7 21.5 2.5 Cereals, Raisin Bran, 1 cup 444 3.5 107.6 1 Cereals, Raisin Bran, 1 cup 178 1.4 43.0 1 Cereals, Raisin Bran, 1 cup 178 1.4 43.0 1.5 Cereals, Raisin Bran, 1 cup 266 2.1 64.5 2.5 Cereals, Raisin Bran, 1 cup 444 3.5 107.6 4 Cheese, cheddar, one 1 oz slice 451 37.1 1.4 3.5 Cheese, cheddar, one 1 oz slice 395 32.5 1.3 1.5 Cheese, cheddar, one 1 oz slice 169 13.9 0.5 3 Cheese, cheddar, one 1 oz slice 339 27.8 1.1 5.5 Cheese, cheddar, one 1 oz slice 621 51.0 2.0 2.5 Cheese, cottage, 1% milkfat, 1/2 cup 203 2.9 7.7 1 Cheese, cottage, 1% milkfat, 1/2 cup 81 1.2 3.1 4 Cheese, cottage, 1% milkfat, 1/2 cup 325 4.6 12.3 4.5 Cheese, cottage, 1% milkfat, 1/2 cup 366 5.2 13.8 1.5 Cheese, cream, 1 Tablespoon 76 7.6 0.6 2 Cheese, cream, 1 Tablespoon 101 10.1 0.8 3.5 Cheese, cream, 1 Tablespoon 177 17.7 1.3 1.5 Cheese, cream, 1 Tablespoon 76 7.6 0.6 1 Cheese, cream, 1 Tablespoon 51 5.1 0.4 2 Cheese, cream, 1 Tablespoon 101 10.1 0.8 1 Cheese, cream, 1 Tablespoon 51 5.1 0.4 2.5 Cheese, cream, low fat, 1 Tablespoon 87 6.6 2.6 2.5 Cheese, cream, low fat, 1 Tablespoon 87 6.6 2.6 1 Cheese, cream, low fat, 1 Tablespoon 35 2.6 1.1 4.5 Cheese, cream, low fat, 1 Tablespoon 156 11.9 4.7 1.5 Cheese, cream, low fat, 1 Tablespoon 52 4.0 1.6 5 Cheese, cream, low fat, 1 Tablespoon 173 13.2 5.3 1 Cheese, mozzarella, part skim, 1 oz 86 5.7 1.1 1 Cheese, swiss, one 1 oz slice 106 7.8 1.5 5.5 Cheese, swiss, one 1 oz slice 585 42.8 8.3 3.5 Cheese, swiss, one 1 oz slice 372 27.2 5.3 1.5 Chicken, 1/2 boneless breast, roasted 213 4.6 0.0 2 Chicken, 1/2 boneless breast, roasted 284 6.1 0.0 1 Chicken, 1/2 boneless breast, roasted 142 3.1 0.0 2 Chicken, 1/2 boneless breast, roasted 284 6.1 0.0 0.5 Chicken, 1/2 boneless breast, roasted 71 1.5 0.0 4.5 Coffee, brewed from grounds, 6 oz cup 8 0.2 0.0 4 Coffee, brewed from grounds, 6 oz cup 7 0.1 0.0 3.5 Coffee, brewed from grounds, 6 oz cup 6 0.1 0.0 3 Coffee, brewed from grounds, 6 oz cup 5 0.1 0.0 4 Coffee, brewed from grounds, 6 oz cup 7 0.1 0.0 3 Coffee, brewed from grounds, 6 oz cup 5 0.1 0.0 3.5 Coffee, brewed from grounds, 6 oz cup 6 0.1 0.0 3.5 Coffee, brewed from grounds, 6 oz cup 6 0.1 0.0 2 Coffee, brewed from grounds, 6 oz cup 4 0.1 0.0 2.5 Coffee, brewed from grounds, 6 oz cup 4 0.1 0.0 2.5 Coffee, brewed from grounds, 6 oz cup 4 0.1 0.0 2.5 Coffee, brewed from grounds, 6 oz cup 4 0.1 0.0 1.5 Corn, yellow, boiled, w/ salt, 1/2 cup 133 1.6 30.9 1 Corn, yellow, boiled, w/ salt, 1/2 cup 89 1.0 20.6 1 Corn, yellow, boiled, w/ salt, 1/2 cup 89 1.0 20.6 2 Corn, yellow, boiled, w/ salt, 1/2 cup 177 2.1 41.2 2.5 Corn, yellow, boiled, w/ salt, 1/2 cup 221 2.6 51.5 3 Couscous, 1/2 cup cooked 265 0.4 55.0 4 Couscous, 1/2 cup cooked 354 0.5 73.4 0.5 Crackers, saltines, 1 square 6 0.2 1.1 1 Crackers, saltines, 1 square 13 0.3 2.1 4.5 Crackers, saltines, 1 square 58 1.5 9.6 4.5 Cream, half and half, 1 oz 177 15.6 5.8 3 Cream, half and half, 1 oz 118 10.4 3.9 5.5 Cream, half and half, 1 oz 216 19.1 7.1 2.5 Cream, half and half, 1 oz 98 8.7 3.2 4 Cream, half and half, 1 oz 157 13.9 5.2 3 Cream, half and half, 1 oz 118 10.4 3.9 5 Cream, half and half, 1 oz 196 17.4 6.5 5 Cream, half and half, 1 oz 196 17.4 6.5 2 Egg substitute, liquid, 1.5 oz 79 3.1 0.6 2 Egg substitute, liquid, 1.5 oz 79 3.1 0.6 1 Egg, hard-boiled, 1 large 78 5.3 0.6 1 Egg, hard-boiled, 1 large 78 5.3 0.6 2.5 Egg, hard-boiled, 1 large 194 13.3 1.4 1 Egg, hard-boiled, 1 large 78 5.3 0.6 1.5 Egg, white, 1 large 26 0.1 0.4 0.5 Egg, white, 1 large 9 0.0 0.1 1.5 Egg, white, 1 large 26 0.1 0.4 3 Egg, white, 1 large 51 0.2 0.7 4 English muffin, plain, 1 medium 536 4.1 104.9 4.5 English muffin, plain, 1 medium 603 4.6 118.0 4 English muffin, plain, 1 medium 536 4.1 104.9 3 English muffin, plain, 1 medium 402 3.1 78.7 1 English muffin, plain, 1 medium 134 1.0 26.2 0.5 Fish, Catfish, cooked, dry heat, 3 oz 65 3.4 0.0 3.5 Fish, Catfish, cooked, dry heat, 3 oz 452 23.9 0.0 2.5 Fish, Catfish, cooked, dry heat, 3 oz 323 17.0 0.0 2.5 Fish, Cod, Atlantic, cooked, dry heat, 3 oz 223 1.8 0.0 2.5 Fish, Cod, Atlantic, cooked, dry heat, 3 oz 223 1.8 0.0 2 Fish, Cod, Atlantic, cooked, dry heat, 3 oz 179 1.5 0.0 2.5 Fish, Cod, Atlantic, cooked, dry heat, 3 oz 223 1.8 0.0 0.5 Fish, Flounder, cooked dry heat, 1 med. fillet 74 1.0 0.0 2.5 Fish, Flounder, cooked dry heat, 1 med. fillet 371 4.9 0.0 2.5 Fish, Flounder, cooked dry heat, 1 med. fillet 371 4.9 0.0 5.5 Fish, Flounder, cooked dry heat, 1 med. fillet 817 10.7 0.0 3.5 Fish, Flounder, cooked dry heat, 1 med. fillet 520 6.8 0.0 2.5 Fish, Flounder, cooked dry heat, 1 med. fillet 371 4.9 0.0 3 Fish, Halibut, cooked, dry heat, 3 oz 357 7.5 0.0 4 Fish, Halibut, cooked, dry heat, 3 oz 476 10.0 0.0 2.5 Fish, Halibut, cooked, dry heat, 3 oz 298 6.2 0.0 5 Fish, Halibut, cooked, dry heat, 3 oz 595 12.5 0.0 3 Fish, Salmon, Atlantic, cooked dry heat, 3 oz 525 31.5 0.0 4.5 Fish, Salmon, Atlantic, cooked dry heat, 3 oz 788 47.2 0.0 0.5 Fish, Salmon, Atlantic, cooked dry heat, 3 oz 88 5.2 0.0 2.5 Fish, Salmon, Atlantic, cooked dry heat, 3 oz 438 26.2 0.0 1 Fish, Swordfish, cooked, dry heat, 3 oz 132 4.4 0.0 1 Fish, Swordfish, cooked, dry heat, 3 oz 132 4.4 0.0 2.5 Fish, Swordfish, cooked, dry heat, 3 oz 329 10.9 0.0 3.5 Fish, Swordfish, cooked, dry heat, 3 oz 461 15.3 0.0 1 Fish, Swordfish, cooked, dry heat, 3 oz 132 4.4 0.0 3.5 Fish, Swordfish, cooked, dry heat, 3 oz 461 15.3 0.0 5 Fish, Trout, cooked, dry heat, 3 oz 808 36.0 0.0 4.5 Fish, Tuna, Yellowfin, cooked, dry heat, 3 oz 532 4.7 0.0 5.5 Frankfurter, beef & pork, 1 medium 755 68.4 4.3 2.5 Frankfurter, beef & pork, 1 medium 343 31.1 1.9 1 Frankfurter, beef & pork, 1 medium 137 12.4 0.8 4 Frankfurter, beef & pork, 1 medium 549 49.8 3.1 3.5 Frankfurter, beef & pork, 1 medium 480 43.5 2.7 2.5 Frankfurter, beef & pork, low fat, 1 medium 219 14.3 6.3 1.5 Frankfurter, beef & pork, low fat, 1 medium 132 8.6 3.8 1.5 Frankfurter, beef & pork, low fat, 1 medium 132 8.6 3.8 1.5 Frankfurter, beef & pork, low fat, 1 medium 132 8.6 3.8 0.5 Frankfurter, beef & pork, low fat, 1 medium 44 2.9 1.3 1 Fruit Cocktail, canned, juice pack, 1/2 cup 55 0.0 14.1 2.5 Fruit Cocktail, canned, juice pack, 1/2 cup 137 0.0 35.3 0.5 Fruit Cocktail, canned, juice pack, 1/2 cup 27 0.0 7.1 3 Fruit Cocktail, canned, juice pack, 1/2 cup 164 0.0 42.3 3 Fruit Cocktail, canned, juice pack, 1/2 cup 164 0.0 42.3 3 Grapefruit, pink, 1/2 medium 155 0.5 39.3 3.5 Grapefruit, pink, 1/2 medium 181 0.6 45.9 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 3.5 Grapefruit, pink, 1/2 medium 181 0.6 45.9 4.5 Grapefruit, pink, 1/2 medium 232 0.8 59.0 3.5 Grapefruit, pink, 1/2 medium 181 0.6 45.9 4 Kiwi fruit, 1 medium 185 1.6 44.6 1 Kiwi fruit, 1 medium 46 0.4 11.1 1 Kiwi fruit, 1 medium 46 0.4 11.1 4 Kiwi fruit, 1 medium 185 1.6 44.6 3.5 Kiwi fruit, 1 medium 162 1.4 39.0 3 Kiwi fruit, 1 medium 139 1.2 33.4 4 Kiwi fruit, 1 medium 185 1.6 44.6 3.5 Kiwi fruit, 1 medium 162 1.4 39.0 1 Lean Cuisine, Chicken and Vegetables, 1 pkg 252 5.6 32.1 0.5 Mango, 1/2 cup 27 0.1 7.1 1 Mango, 1/2 cup 54 0.2 14.1 3 Mango, 1/2 cup 162 0.7 42.3 3 Mango, 1/2 cup 162 0.7 42.3 0.5 Mango, 1/2 cup 27 0.1 7.1 0.5 Mango, 1/2 cup 27 0.1 7.1 3 Mango, 1/2 cup 162 0.7 42.3 4.5 Mango, 1/2 cup 243 1.0 63.5 2 Mango, 1/2 cup 108 0.4 28.2 2 Mango, 1/2 cup 108 0.4 28.2 4 Mango, 1/2 cup 216 0.9 56.4 4 Mango, 1/2 cup 216 0.9 56.4 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 Margarine, stick, 80% fat, 1 Tablespoon 296 33.1 0.8 3.5 Margarine, stick, 80% fat, 1 Tablespoon 345 38.6 1.0 2.5 Margarine, stick, 80% fat, 1 Tablespoon 247 27.6 0.7 2.5 Margarine, stick, 80% fat, 1 Tablespoon 247 27.6 0.7 5 Margarine, stick, 80% fat, 1 Tablespoon 494 55.1 1.4 1.5 Margarine, stick, 80% fat, 1 Tablespoon 148 16.5 0.4 2 Margarine, stick, 80% fat, 1 Tablespoon 197 22.1 0.5 3 Margarine, stick, 80% fat, 1 Tablespoon 296 33.1 0.8 3 Margarine, stick, 80% fat, 1 Tablespoon 296 33.1 0.8 3 Margarine, stick, 80% fat, 1 Tablespoon 296 33.1 0.8 2 Margarine, stick, 80% fat, 1 Tablespoon 197 22.1 0.5 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 2.5 Mayonnaise, light, 1 Tablespoon 122 12.4 3.1 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 0.5 Mayonnaise, light, 1 Tablespoon 24 2.5 0.6 2 Mayonnaise, light, 1 Tablespoon 97 9.9 2.5 1.5 Mayonnaise, regular, 1 Tablespoon 86 7.4 5.3 1 Mayonnaise, regular, 1 Tablespoon 57 4.9 3.5 2 Mayonnaise, regular, 1 Tablespoon 115 9.8 7.0 2.5 Mayonnaise, regular, 1 Tablespoon 143 12.3 8.8 3 Mayonnaise, regular, 1 Tablespoon 172 14.7 10.5 1.5 Mayonnaise, regular, 1 Tablespoon 86 7.4 5.3 3.5 Mayonnaise, regular, 1 Tablespoon 201 17.2 12.3 1.5 Mayonnaise, regular, 1 Tablespoon 86 7.4 5.3 1 Mayonnaise, regular, 1 Tablespoon 57 4.9 3.5 2.5 Mayonnaise, regular, 1 Tablespoon 143 12.3 8.8 1.5 Mayonnaise, regular, 1 Tablespoon 86 7.4 5.3 2.5 Mayonnaise, regular, 1 Tablespoon 143 12.3 8.8 2 Melons, cantaloupe, 1 wedge (1/8 of med. melon) 69 0.4 16.6 1 Melons, cantaloupe, 1 wedge (1/8 of med. melon) 35 0.2 8.3 4.5 Melons, cantaloupe, 1 wedge (1/8 of med. melon) 156 0.9 37.5 1.5 Melons, cantaloupe, 1 wedge (1/8 of med. melon) 52 0.3 12.5 2 Melons, cantaloupe, 1 wedge (1/8 of med. melon) 69 0.4 16.6 1.5 Melons, honeydew, 1 wedge (1/8 of med. melon) 68 0.3 17.0 2 Melons, honeydew, 1 wedge (1/8 of med. melon) 90 0.4 22.7 1.5 Melons, honeydew, 1 wedge (1/8 of med. melon) 68 0.3 17.0 2 Melons, honeydew, 1 wedge (1/8 of med. melon) 90 0.4 22.7 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 4 Melons, honeydew, 1 wedge (1/8 of med. melon) 180 0.7 45.5 1.5 Melons, honeydew, 1 wedge (1/8 of med. melon) 68 0.3 17.0 2.5 Melons, honeydew, 1 wedge (1/8 of med. melon) 113 0.4 28.4 2.5 Milk, 1%, 8 oz 256 5.9 30.4 2.5 Milk, 1%, 8 oz 256 5.9 30.4 1.5 Milk, 1%, 8 oz 154 3.6 18.3 3.5 Milk, 1%, 8 oz 359 8.3 42.6 1.5 Milk, 1%, 8 oz 154 3.6 18.3 4.5 Milk, 1%, 8 oz 461 10.7 54.8 2 Milk, 1%, 8 oz 205 4.7 24.4 1 Milk, 1%, 8 oz 102 2.4 12.2 4 Milk, 1%, 8 oz 410 9.5 48.7 3 Milk, 1%, 8 oz 307 7.1 36.5 4.5 Milk, 1%, 8 oz 461 10.7 54.8 2.5 Milk, 1%, 8 oz 256 5.9 30.4 4 Milk, 1%, 8 oz 410 9.5 48.7 2 Milk, 1%, 8 oz 205 4.7 24.4 3.5 Milk, 1%, 8 oz 359 8.3 42.6 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 1 Milk, 2%, 8 oz 122 4.8 11.4 1 Milk, 2%, 8 oz 122 4.8 11.4 3.5 Milk, 2%, 8 oz 427 16.8 40.0 2 Milk, 2%, 8 oz 244 9.6 22.8 2 Milk, 2%, 8 oz 244 9.6 22.8 1 Milk, 2%, 8 oz 122 4.8 11.4 2.5 Milk, 2%, 8 oz 305 12.0 28.5 4.5 Milk, 2%, 8 oz 549 21.6 51.4 1 Milk, 2%, 8 oz 122 4.8 11.4 2.5 Milk, 2%, 8 oz 305 12.0 28.5 3.5 Milk, 2%, 8 oz 427 16.8 40.0 4 Milk, 2%, 8 oz 488 19.2 45.7 1.5 Milk, 2%, 8 oz 183 7.2 17.1 3.5 Milk, 2%, 8 oz 427 16.8 40.0 4.5 Milk, 2%, 8 oz 549 21.6 51.4 2.5 Milk, 2%, 8 oz 305 12.0 28.5 2 Milk, 2%, 8 oz 244 9.6 22.8 3.5 Milk, 2%, 8 oz 427 16.8 40.0 2.5 Milk, 2%, 8 oz 305 12.0 28.5 1.5 Milk, 2%, 8 oz 183 7.2 17.1 3.5 Milk, 2%, 8 oz 427 16.8 40.0 3.5 Milk, 2%, 8 oz 427 16.8 40.0 3 Milk, 2%, 8 oz 366 14.4 34.3 4.5 Milk, 2%, 8 oz 549 21.6 51.4 2 Milk, 2%, 8 oz 244 9.6 22.8 3.5 Milk, 2%, 8 oz 427 16.8 40.0 4 Milk, 2%, 8 oz 488 19.2 45.7 1.5 Milk, nonfat, 8 oz 125 0.3 18.2 3 Milk, nonfat, 8 oz 250 0.6 36.5 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 1 Milk, nonfat, 8 oz 83 0.2 12.2 1 Milk, nonfat, 8 oz 83 0.2 12.2 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 0.5 Milk, nonfat, 8 oz 42 0.1 6.1 1 Milk, whole, 8 oz 146 7.9 11.0 4 Milk, whole, 8 oz 586 31.7 44.1 2 Milk, whole, 8 oz 293 15.9 22.1 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 2.5 Milk, whole, 8 oz 366 19.8 27.6 0.5 Milk, whole, 8 oz 73 4.0 5.5 1.5 Milk, whole, 8 oz 220 11.9 16.5 2.5 Milk, whole, 8 oz 366 19.8 27.6 2.5 Milk, whole, 8 oz 366 19.8 27.6 4 Milk, whole, 8 oz 586 31.7 44.1 1 Milk, whole, 8 oz 146 7.9 11.0 0.5 Milk, whole, 8 oz 73 4.0 5.5 1 Milk, whole, 8 oz 146 7.9 11.0 1 Milk, whole, 8 oz 146 7.9 11.0 4 Milk, whole, 8 oz 586 31.7 44.1 0.5 Milk, whole, 8 oz 73 4.0 5.5 1 Milk, whole, 8 oz 146 7.9 11.0 4.5 Milk, whole, 8 oz 659 35.7 49.6 1 Milk, whole, 8 oz 146 7.9 11.0 3.5 Milk, whole, 8 oz 512 27.8 38.6 0.5 Muffins, blueberry, 1 medium 157 3.7 27.1 4.5 Nectarines, raw, 1 medium 269 2.0 64.6 2.5 Nectarines, raw, 1 medium 150 1.1 35.9 4.5 Nectarines, raw, 1 medium 269 2.0 64.6 3.5 Nectarines, raw, 1 medium 209 1.5 50.2 1.5 Nectarines, raw, 1 medium 90 0.7 21.5 4.5 Nectarines, raw, 1 medium 269 2.0 64.6 2 Nectarines, raw, 1 medium 120 0.9 28.7 3.5 Nectarines, raw, 1 medium 209 1.5 50.2 4 Nectarines, raw, 1 medium 239 1.7 57.4 4 Oil, olive, 1 Tablespoon 477 54.0 0.0 0.5 Oil, olive, 1 Tablespoon 60 6.8 0.0 2.5 Oil, olive, 1 Tablespoon 298 33.8 0.0 1 Oil, olive, 1 Tablespoon 119 13.5 0.0 4 Oil, olive, 1 Tablespoon 477 54.0 0.0 1.5 Oil, olive, 1 Tablespoon 179 20.3 0.0 4 Oil, olive, 1 Tablespoon 477 54.0 0.0 2.5 Oil, olive, 1 Tablespoon 298 33.8 0.0 2 Oil, olive, 1 Tablespoon 239 27.0 0.0 5 Oil, olive, 1 Tablespoon 597 67.5 0.0 1 Oil, olive, 1 Tablespoon 119 13.5 0.0 5 Oil, olive, 1 Tablespoon 597 67.5 0.0 5.5 Oil, olive, 1 Tablespoon 656 74.3 0.0 1.5 Oil, olive, 1 Tablespoon 179 20.3 0.0 1.5 Oil, olive, 1 Tablespoon 179 20.3 0.0 4.5 Oil, olive, 1 Tablespoon 537 60.8 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 Oil, olive, 1 Tablespoon 597 67.5 0.0 1 Oil, olive, 1 Tablespoon 119 13.5 0.0 4.5 Oil, vegetable, canola, 1 Tablespoon 557 63.0 0.0 2.5 Oil, vegetable, canola, 1 Tablespoon 309 35.0 0.0 5.5 Oil, vegetable, canola, 1 Tablespoon 681 77.0 0.0 5.5 Oil, vegetable, canola, 1 Tablespoon 681 77.0 0.0 3.5 Oil, vegetable, canola, 1 Tablespoon 433 49.0 0.0 3 Olives, ripe, canned, 1 large 15 1.4 0.8 0.5 Olives, ripe, canned, 1 large 3 0.2 0.1 0.5 Orange juice, incl. from concentrate, 8 oz 55 0.3 12.5 2.5 Orange juice, incl. from concentrate, 8 oz 274 1.7 62.6 3 Orange juice, incl. from concentrate, 8 oz 329 2.0 75.1 1 Orange juice, incl. from concentrate, 8 oz 110 0.7 25.0 3 Orange juice, incl. from concentrate, 8 oz 329 2.0 75.1 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 4.5 Orange juice, incl. from concentrate, 8 oz 493 3.0 112.7 3.5 Orange juice, incl. from concentrate, 8 oz 383 2.4 87.7 2.5 Orange, 1 medium 154 0.4 38.5 4 Orange, 1 medium 246 0.6 61.6 2 Orange, 1 medium 123 0.3 30.8 0.5 Orange, 1 medium 31 0.1 7.7 2.5 Orange, 1 medium 154 0.4 38.5 2 Orange, 1 medium 123 0.3 30.8 0.5 Orange, 1 medium 31 0.1 7.7 2 Orange, 1 medium 123 0.3 30.8 3 Orange, 1 medium 185 0.5 46.2 1 Pancakes, plain, one 6" diameter 175 7.5 21.8 1.5 Pasta, plain, cooked, 2 oz 112 0.9 21.3 1.5 Pasta, plain, cooked, 2 oz 112 0.9 21.3 3 Pasta, plain, cooked, 2 oz 224 1.8 42.6 3 Peaches, raw, 1 medium 115 0.7 28.0 3 Peaches, raw, 1 medium 115 0.7 28.0 3.5 Peaches, raw, 1 medium 134 0.9 32.7 3 Peaches, raw, 1 medium 115 0.7 28.0 3.5 Peaches, raw, 1 medium 134 0.9 32.7 2.5 Peanut butter, smooth, with salt, 2 Tbsp 470 40.3 15.6 2.5 Peanut butter, smooth, with salt, 2 Tbsp 470 40.3 15.6 2 Peanut butter, smooth, with salt, 2 Tbsp 376 32.2 12.5 3.5 Popcorn, microwave, low fat & sodium, 2 cups 240 5.3 41.1 5.5 Pork, bacon, pan-fried, 1 slice 232 17.5 0.7 4.5 Pork, bacon, pan-fried, 1 slice 189 14.3 0.5 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 5.5 Pork, bacon, pan-fried, 1 slice 232 17.5 0.7 5.5 Pork, bacon, pan-fried, 1 slice 232 17.5 0.7 1.5 Pork, bacon, pan-fried, 1 slice 63 4.8 0.2 2 Pork, bacon, pan-fried, 1 slice 84 6.4 0.2 1 Pork, bacon, pan-fried, 1 slice 42 3.2 0.1 4.5 Pork, chops, boneless, broiled, 3 oz 635 16.4 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 3 Pork, chops, boneless, broiled, 3 oz 423 10.9 0.0 3.5 Pork, chops, boneless, broiled, 3 oz 494 12.7 0.0 1 Pork, chops, boneless, broiled, 3 oz 141 3.6 0.0 3.5 Pork, chops, boneless, broiled, 3 oz 494 12.7 0.0 2 Pork, chops, boneless, broiled, 3 oz 282 7.3 0.0 1 Pork, ham, roasted, 3 oz 232 15.0 0.0 4 Potatoes, baked, 1 medium 580 0.6 134.5 4 Potatoes, baked, 1 medium 580 0.6 134.5 4 Potatoes, baked, 1 medium 580 0.6 134.5 3 Potatoes, baked, 1 medium 435 0.5 100.9 1.5 Potatoes, baked, 1 medium 218 0.2 50.4 3 Pretzels, hard, plain, salted, 1 oz 323 2.2 67.8 2 Pretzels, hard, plain, salted, 1 oz 215 1.5 45.2 4.5 Pretzels, hard, plain, salted, 1 oz 485 3.4 101.8 3 Pretzels, hard, plain, salted, 1 oz 323 2.2 67.8 3 Pretzels, hard, plain, salted, 1 oz 323 2.2 67.8 4.5 Raisins, 1 small box (1.5 oz) 579 0.9 153.2 3.5 Raisins, 1 small box (1.5 oz) 450 0.7 119.2 3 Raisins, 1 small box (1.5 oz) 386 0.6 102.1 3 Raisins, 1 small box (1.5 oz) 386 0.6 102.1 0.5 Raisins, 1 small box (1.5 oz) 64 0.1 17.0 3.5 Raisins, 1 small box (1.5 oz) 450 0.7 119.2 3 Raisins, 1 small box (1.5 oz) 386 0.6 102.1 2 Raisins, 1 small box (1.5 oz) 257 0.4 68.1 0.5 Raisins, 1 small box (1.5 oz) 64 0.1 17.0 2 Rice, brown, long-grain, 1/2 cup cooked 218 1.8 45.0 1 Rice, brown, long-grain, 1/2 cup cooked 109 0.9 22.5 1 Rice, brown, long-grain, 1/2 cup cooked 109 0.9 22.5 1 Rice, white, long-grain, 1/2 cup cooked 103 0.2 22.3 4.5 Rice, white, long-grain, 1/2 cup cooked 462 1.0 100.1 4.5 Rice, white, long-grain, 1/2 cup cooked 462 1.0 100.1 3.5 Rolls, dinner, one 1 oz roll 268 6.2 45.1 4 Rolls, hamburger or hotdog, 1 medium 480 7.4 85.1 1 Rolls, hamburger or hotdog, 1 medium 120 1.9 21.3 3 Rolls, hamburger or hotdog, 1 medium 360 5.6 63.8 1 Rolls, hamburger or hotdog, 1 medium 120 1.9 21.3 3.5 Rolls, hamburger or hotdog, 1 medium 420 6.5 74.4 4.5 Shrimp, mixed species, cooked, moist heat, 3 oz 379 4.1 0.0 1 Shrimp, mixed species, cooked, moist heat, 3 oz 84 0.9 0.0 5 Shrimp, mixed species, cooked, moist heat, 3 oz 421 4.6 0.0 3 Snacks, popcorn, air-popped, 2 cups 186 2.2 37.3 2.5 Snacks, popcorn, air-popped, 2 cups 155 1.8 31.1 3 Snacks, popcorn, air-popped, 2 cups 186 2.2 37.3 0.5 Snacks, popcorn, air-popped, 2 cups 31 0.4 6.2 1.5 Soda, cola, contains caffeine, 12 oz can 204 0.1 52.8 2.5 Soda, cola, contains caffeine, 12 oz can 340 0.2 88.0 2.5 Soda, cola, contains caffeine, 12 oz can 340 0.2 88.0 1 Soda, cola, contains caffeine, 12 oz can 136 0.1 35.2 2 Soda, cola, contains caffeine, 12 oz can 272 0.1 70.4 3.5 Soda, cola, contains caffeine, 12 oz can 477 0.3 123.1 2 Soda, cola, contains caffeine, 12 oz can 272 0.1 70.4 2 Soda, cola, contains caffeine, 12 oz can 272 0.1 70.4 1.5 Soda, diet, cola, contains caffeine, 12 oz can 11 0.2 1.5 1 Soda, diet, cola, contains caffeine, 12 oz can 7 0.1 1.0 1.5 Soda, diet, cola, contains caffeine, 12 oz can 11 0.2 1.5 1 Soda, diet, cola, contains caffeine, 12 oz can 7 0.1 1.0 2.5 Soda, diet, cola, contains caffeine, 12 oz can 18 0.3 2.6 1.5 Soda, diet, cola, contains caffeine, 12 oz can 11 0.2 1.5 2 Soda, diet, cola, contains caffeine, 12 oz can 14 0.2 2.1 1.5 Soda, diet, cola, contains caffeine, 12 oz can 11 0.2 1.5 3.5 Soda, diet, cola, contains caffeine, 12 oz can 25 0.4 3.6 3.5 Soda, diet, cola, contains caffeine, 12 oz can 25 0.4 3.6 3 Soda, diet, cola, contains caffeine, 12 oz can 21 0.3 3.1 2 Soda, diet, cola, contains caffeine, 12 oz can 14 0.2 2.1 4 Soda, ginger ale, 12 oz can 498 0.0 128.4 4 Soda, ginger ale, 12 oz can 498 0.0 128.4 2 Soda, ginger ale, 12 oz can 249 0.0 64.2 1.5 Soda, ginger ale, 12 oz can 187 0.0 48.1 2 Soda, ginger ale, 12 oz can 249 0.0 64.2 1 Soda, ginger ale, 12 oz can 124 0.0 32.1 0.5 Soda, lemon-lime, no caffeine, 12 oz can 74 0.0 18.7 0.5 Soda, lemon-lime, no caffeine, 12 oz can 74 0.0 18.7 2 Soda, lemon-lime, no caffeine, 12 oz can 295 0.1 74.8 1 Soda, lemon-lime, no caffeine, 12 oz can 148 0.1 37.4 1 Soda, lemon-lime, no caffeine, 12 oz can 148 0.1 37.4 3.5 Soda, root beer, 12 oz can 531 0.0 137.3 1 Soda, root beer, 12 oz can 152 0.0 39.2 2.5 Soda, root beer, 12 oz can 379 0.0 98.1 2 Soda, root beer, 12 oz can 303 0.0 78.4 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 Spinach, boiled, 1/2 cup 52 0.6 8.4 4.5 Spinach, boiled, 1/2 cup 93 1.1 15.2 4.5 Spinach, boiled, 1/2 cup 93 1.1 15.2 0.5 Spinach, boiled, 1/2 cup 10 0.1 1.7 0.5 Spinach, boiled, 1/2 cup 10 0.1 1.7 0.5 Spinach, boiled, 1/2 cup 10 0.1 1.7 2 Spinach, boiled, 1/2 cup 41 0.5 6.8 1 Spinach, boiled, 1/2 cup 21 0.2 3.4 2.5 Spinach, boiled, 1/2 cup 52 0.6 8.4 4.5 Spinach, boiled, 1/2 cup 93 1.1 15.2 1.5 Spinach, boiled, 1/2 cup 31 0.4 5.1 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 0.5 Squash, summer, all varieties, boiled, 1/2 cup sliced 9 0.1 1.9 0.5 Squash, summer, all varieties, boiled, 1/2 cup sliced 9 0.1 1.9 3.5 Squash, summer, all varieties, boiled, 1/2 cup sliced 63 1.0 13.6 1 Sweet potato, baked in skin, 1 medium 103 0.2 23.6 2.5 Sweet potato, baked in skin, 1 medium 257 0.4 59.0 3 Sweet potato, baked in skin, 1 medium 308 0.5 70.8 2.5 Sweet potato, baked in skin, 1 medium 257 0.4 59.0 0.5 Tofu, regular, 1/4 cup 24 1.5 0.6 5.5 Tofu, regular, 1/4 cup 259 16.3 6.4 2.5 Tofu, regular, 1/4 cup 118 7.4 2.9 4.5 Tofu, regular, 1/4 cup 212 13.3 5.2 1 Tomato sauce, canned, 1/2 cup 39 0.3 9.1 2 Tomato sauce, canned, 1/2 cup 79 0.6 18.1 2 Tomato sauce, canned, 1/2 cup 79 0.6 18.1 3 Tomato sauce, canned, 1/2 cup 118 0.9 27.2 2 Tomato sauce, canned, 1/2 cup 79 0.6 18.1 2 Tomato sauce, canned, 1/2 cup 79 0.6 18.1 2 Tomato sauce, canned, 1/2 cup 79 0.6 18.1 3 Tomato sauce, canned, 1/2 cup 118 0.9 27.2 4.5 Tomato sauce, canned, 1/2 cup 177 1.3 40.8 1 Tomatoes, red, 1 wedge (1/4 of med.) 6 0.1 1.2 1 Tomatoes, red, 1 wedge (1/4 of med.) 6 0.1 1.2 0.5 Tomatoes, red, 1 wedge (1/4 of med.) 3 0.0 0.6 3 Tomatoes, red, 1 wedge (1/4 of med.) 17 0.2 3.6 1.5 Tomatoes, red, 1 wedge (1/4 of med.) 8 0.1 1.8 2 Tomatoes, red, 1 wedge (1/4 of med.) 11 0.1 2.4 4.5 Tomatoes, red, 1 wedge (1/4 of med.) 25 0.3 5.5 4.5 Tomatoes, red, 1 wedge (1/4 of med.) 25 0.3 5.5 3 Tomatoes, red, 1 wedge (1/4 of med.) 17 0.2 3.6 3.5 Tomatoes, red, 1 wedge (1/4 of med.) 20 0.2 4.3 3.5 Tomatoes, red, 1 wedge (1/4 of med.) 20 0.2 4.3 2.5 Tomatoes, red, 1 wedge (1/4 of med.) 14 0.2 3.0 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 0.5 Tomatoes, red, 1 wedge (1/4 of med.) 3 0.0 0.6 2 Turkey breast meat, 3.5 oz 208 3.3 8.4 1 Turkey breast meat, 3.5 oz 104 1.7 4.2 1 Turkey breast meat, 3.5 oz 104 1.7 4.2 1 Turkey breast meat, 3.5 oz 104 1.7 4.2 2 Turnip greens, boiled, 1/2 cup 29 0.3 6.3 3.5 Turnip greens, boiled, 1/2 cup 50 0.6 11.0 2.5 Turnip greens, boiled, 1/2 cup 36 0.4 7.8 1.5 Turnip greens, boiled, 1/2 cup 22 0.2 4.7 4 Vegetables, mixed, frozen, boiled, 1/2 cup 237 0.5 47.6 1.5 Vegetables, mixed, frozen, boiled, 1/2 cup 89 0.2 17.9 2 Water, municipal, 8 oz 0 0.0 0.0 3.5 Water, municipal, 8 oz 0 0.0 0.0 3.5 Water, municipal, 8 oz 0 0.0 0.0 1.5 Water, municipal, 8 oz 0 0.0 0.0 1.5 Water, municipal, 8 oz 0 0.0 0.0 1.5 Water, municipal, 8 oz 0 0.0 0.0 0.5 Water, municipal, 8 oz 0 0.0 0.0 2.5 Water, municipal, 8 oz 0 0.0 0.0 2.5 Water, municipal, 8 oz 0 0.0 0.0 2.5 Water, municipal, 8 oz 0 0.0 0.0 2.5 Water, municipal, 8 oz 0 0.0 0.0 1.5 Water, municipal, 8 oz 0 0.0 0.0 4 Water, municipal, 8 oz 0 0.0 0.0 2.5 Water, municipal, 8 oz 0 0.0 0.0 3.5 Water, municipal, 8 oz 0 0.0 0.0 4.5 Wine, red, 5 oz 562 0.0 17.3 2 Wine, red, 5 oz 250 0.0 7.7 0.5 Wine, red, 5 oz 62 0.0 1.9 3.5 Wine, red, 5 oz 437 0.0 13.4 2 Wine, red, 5 oz 250 0.0 7.7 3.5 Wine, red, 5 oz 437 0.0 13.4 2.5 Wine, red, 5 oz 312 0.0 9.6 2.5 Yogurt, fruit variety, nonfat, 8 oz 533 1.1 107.8 1.5 Yogurt, fruit variety, nonfat, 8 oz 320 0.7 64.7 1.5 Yogurt, fruit variety, nonfat, 8 oz 320 0.7 64.7 3.5 Yogurt, fruit variety, nonfat, 8 oz 747 1.6 151.0 4 Yogurt, fruit variety, nonfat, 8 oz 854 1.8 172.5 4.5 Yogurt, fruit variety, nonfat, 8 oz 960 2.0 194.1 3.5 Yogurt, fruit variety, nonfat, 8 oz 747 1.6 151.0 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 1 Yogurt, fruit variety, nonfat, 8 oz 213 0.5 43.1 3 Yogurt, fruit variety, nonfat, 8 oz 640 1.4 129.4 3.5 Yogurt, fruit variety, nonfat, 8 oz 747 1.6 151.0 3 Yogurt, fruit variety, nonfat, 8 oz 640 1.4 129.4 2 Yogurt, fruit, lowfat, 8 oz 477 6.4 84.4 3 Yogurt, fruit, lowfat, 8 oz 715 9.6 126.7 3 Yogurt, fruit, lowfat, 8 oz 715 9.6 126.7 4 Yogurt, fruit, lowfat, 8 oz 953 12.8 168.9 2 Yogurt, fruit, lowfat, 8 oz 477 6.4 84.4 3 Yogurt, fruit, lowfat, 8 oz 715 9.6 126.7 3 Yogurt, fruit, lowfat, 8 oz 715 9.6 126.7 2 Yogurt, fruit, lowfat, 8 oz 477 6.4 84.4 2.5 Yogurt, fruit, lowfat, 8 oz 596 8.0 105.6 1 Yogurt, fruit, lowfat, 8 oz 238 3.2 42.2 Dinner Portions Item and Portion Size Calories Fat Carbs 1 Apple, 1 medium 72 0.2 19.1 1.5 Apple, 1 medium 108 0.4 28.6 0.5 Apple, 1 medium 36 0.1 9.5 3 Apple, 1 medium 215 0.7 57.2 1 Apple, 1 medium 72 0.2 19.1 3 Apple, 1 medium 215 0.7 57.2 4.5 Apple, 1 medium 323 1.1 85.8 1 Apple, 1 medium 72 0.2 19.1 2 Apple, 1 medium 144 0.5 38.1 2 Apple, 1 medium 144 0.5 38.1 1 Avocado, 1/2 medium 162 14.8 8.6 1 Avocado, 1/2 medium 162 14.8 8.6 0.5 Bagels, plain, 1 medium 144 0.8 28.0 1 Banana, 1 medium 105 0.4 27.0 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 3.5 Banana, 1 medium 368 1.4 94.3 2.5 Barley, pearled, 1/2 cup cooked 243 0.9 55.7 3.5 Beans, green, boiled, 1/2 cup 77 0.6 17.4 3.5 Beans, green, boiled, 1/2 cup 77 0.6 17.4 3 Beans, green, boiled, 1/2 cup 66 0.5 14.9 3 Beans, green, boiled, 1/2 cup 66 0.5 14.9 2 Beans, green, boiled, 1/2 cup 44 0.4 9.9 1 Beans, green, boiled, 1/2 cup 22 0.2 5.0 4.5 Beef, ground, 80% lean, broiled, 3 oz 1,037 68.2 0.0 4 Beef, ground, 80% lean, broiled, 3 oz 921 60.6 0.0 4 Beef, ground, 90% lean, broiled, 3 oz 738 39.9 0.0 1 Beef, ground, 90% lean, broiled, 3 oz 184 10.0 0.0 2 Beef, ground, 90% lean, broiled, 3 oz 369 19.9 0.0 1 Beef, ground, 90% lean, broiled, 3 oz 184 10.0 0.0 3 Beef, round, 1/8" fat, roasted, 3 oz 530 24.6 0.0 2.5 Beef, round, 1/8" fat, roasted, 3 oz 442 20.5 0.0 4.5 Beef, round, 1/8" fat, roasted, 3 oz 796 36.9 0.0 2.5 Beef, tenderloin, 1/8" fat, broiled, 3 oz 567 36.4 0.0 2.5 Beef, tenderloin, 1/8" fat, broiled, 3 oz 567 36.4 0.0 1 Beef, tenderloin, 1/8" fat, broiled, 3 oz 227 14.6 0.0 3 Beef, top sirloin, 1/8" fat, broiled, 3 oz 620 36.3 0.0 1.5 Beer, light, 12 oz can 154 0.0 8.7 2 Beer, light, 12 oz can 205 0.0 11.6 1.5 Beer, light, 12 oz can 154 0.0 8.7 4.5 Beer, light, 12 oz can 462 0.0 26.1 4 Beer, light, 12 oz can 411 0.0 23.2 1.5 Beer, light, 12 oz can 154 0.0 8.7 2 Beer, light, 12 oz can 205 0.0 11.6 2.5 Beer, light, 12 oz can 257 0.0 14.5 2 Beer, light, 12 oz can 205 0.0 11.6 2 Beer, regular, 12 oz can 306 0.0 25.3 3 Beer, regular, 12 oz can 459 0.0 37.9 2 Beer, regular, 12 oz can 306 0.0 25.3 4 Beer, regular, 12 oz can 612 0.0 50.6 2 Beer, regular, 12 oz can 306 0.0 25.3 3 Bologna, beef and pork, 1 oz 262 20.9 4.7 1.5 Bologna, beef and pork, 1 oz 131 10.5 2.3 2 Bologna, beef and pork, 1 oz 175 13.9 3.1 5 Bologna, beef and pork, 1 oz 437 34.9 7.8 1.5 Bologna, beef and pork, 1 oz 131 10.5 2.3 3 Bologna, beef and pork, 1 oz 262 20.9 4.7 5.5 Bologna, beef and pork, 1 oz 480 38.3 8.6 5.5 Bologna, beef and pork, 1 oz 480 38.3 8.6 2 Bologna, beef and pork, 1 oz 175 13.9 3.1 4.5 Bread, pumpernickel, 1 slice 293 3.6 55.6 1 Bread, pumpernickel, 1 slice 65 0.8 12.4 4 Bread, pumpernickel, 1 slice 260 3.2 49.4 1.5 Bread, rye, 1 slice 124 1.6 23.2 2.5 Bread, rye, 1 slice 207 2.6 38.6 1.5 Bread, rye, 1 slice 124 1.6 23.2 4 Bread, white, 1 slice 266 3.3 50.6 2 Bread, white, 1 slice 133 1.6 25.3 2.5 Bread, white, 1 slice 166 2.1 31.6 2.5 Bread, white, 1 slice 166 2.1 31.6 2 Bread, white, 1 slice 133 1.6 25.3 1 Bread, white, 1 slice 67 0.8 12.7 1 Bread, whole-wheat, 1 slice 69 1.2 12.9 1 Bread, whole-wheat, 1 slice 69 1.2 12.9 1 Bread, whole-wheat, 1 slice 69 1.2 12.9 3 Broccoli, boiled, 1/2 cup chopped 82 1.0 16.8 1 Broccoli, boiled, 1/2 cup chopped 27 0.3 5.6 1 Broccoli, boiled, 1/2 cup chopped 27 0.3 5.6 2 Broccoli, boiled, 1/2 cup chopped 55 0.6 11.2 1.5 Broccoli, boiled, 1/2 cup chopped 41 0.5 8.4 2.5 Broccoli, boiled, 1/2 cup chopped 68 0.8 14.0 1.5 Broccoli, boiled, 1/2 cup chopped 41 0.5 8.4 2.5 Bulgur, 1/2 cup cooked 189 0.5 42.3 4 Bulgur, 1/2 cup cooked 302 0.9 67.6 1.5 Bulgur, 1/2 cup cooked 113 0.3 25.4 1.5 Bulgur, 1/2 cup cooked 113 0.3 25.4 2 Butter, salted, 1 Tablespoon 204 23.0 0.0 5.5 Butter, salted, 1 Tablespoon 560 63.3 0.0 1.5 Butter, salted, 1 Tablespoon 153 17.3 0.0 2 Butter, salted, 1 Tablespoon 204 23.0 0.0 4.5 Butter, salted, 1 Tablespoon 458 51.8 0.0 2 Butter, salted, 1 Tablespoon 204 23.0 0.0 1.5 Butter, salted, 1 Tablespoon 153 17.3 0.0 3.5 Butter, salted, 1 Tablespoon 356 40.3 0.0 1.5 Butter, salted, 1 Tablespoon 153 17.3 0.0 1.5 Cabbage, boiled, 1/2 cup 25 0.5 5.0 4.5 Cabbage, boiled, 1/2 cup 74 1.5 15.1 4 Cabbage, boiled, 1/2 cup 66 1.3 13.4 3.5 Cabbage, boiled, 1/2 cup 58 1.1 11.7 2 Cabbage, boiled, 1/2 cup 33 0.6 6.7 3.5 Cabbage, boiled, 1/2 cup 58 1.1 11.7 2.5 Cabbage, boiled, 1/2 cup 41 0.8 8.4 3 Cabbage, boiled, 1/2 cup 50 1.0 10.0 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 4.5 Carrots, boiled, with salt, 1/2 cup slices 123 0.6 28.9 1 Carrots, boiled, with salt, 1/2 cup slices 27 0.1 6.4 4.5 Carrots, boiled, with salt, 1/2 cup slices 123 0.6 28.9 1.5 Carrots, boiled, with salt, 1/2 cup slices 41 0.2 9.6 1 Carrots, raw, 1 medium 25 0.1 5.8 3.5 Carrots, raw, 1 medium 88 0.5 20.5 0.5 Carrots, raw, 1 medium 13 0.1 2.9 2 Carrots, raw, 1 medium 50 0.3 11.7 1 Carrots, raw, 1 medium 25 0.1 5.8 3.5 Cauliflower, boiled, 1/2 cup 50 1.0 8.9 1.5 Cauliflower, boiled, 1/2 cup 21 0.4 3.8 4 Cauliflower, boiled, 1/2 cup 57 1.1 10.2 1 Cauliflower, boiled, 1/2 cup 14 0.3 2.5 0.5 Cauliflower, boiled, 1/2 cup 7 0.1 1.3 2.5 Cauliflower, boiled, 1/2 cup 36 0.7 6.4 4 Cauliflower, boiled, 1/2 cup 57 1.1 10.2 0.5 Cauliflower, boiled, 1/2 cup 7 0.1 1.3 2.5 Celery, raw, 1 stalk, medium 14 0.2 3.0 0.5 Celery, raw, 1 stalk, medium 3 0.0 0.6 1 Celery, raw, 1 stalk, medium 6 0.1 1.2 2 Cereals, Cheerios, 1 cup 221 3.5 44.4 4 Cereals, Cheerios, 1 cup 443 7.1 88.8 4 Cereals, Cheerios, 1 cup 443 7.1 88.8 1 Cereals, Cheerios, 1 cup 111 1.8 22.2 2 Cereals, Fiber One, 1/2 cup 118 1.6 48.6 0.5 Cereals, Fiber One, 1/2 cup 30 0.4 12.2 0.5 Cereals, Malt-o-Meal, plain, 1 cup 56 0.2 11.7 3 Cereals, Malt-o-Meal, plain, 1 cup 338 1.2 70.1 1 Cereals, Malt-o-Meal, plain, 1 cup 113 0.4 23.4 1 Cereals, Malt-o-Meal, plain, 1 cup 113 0.4 23.4 4.5 Cereals, Malt-o-Meal, plain, 1 cup 507 1.8 105.2 4.5 Cereals, oats, 1 cup 663 10.5 113.7 4 Cereals, oats, 1 cup 590 9.4 101.1 4.5 Cereals, oats, 1 cup 663 10.5 113.7 3 Cereals, Raisin Bran, 1 cup 533 4.2 129.1 1.5 Cheese, cheddar, one 1 oz slice 169 13.9 0.5 1 Cheese, cheddar, one 1 oz slice 113 9.3 0.4 5.5 Cheese, cheddar, one 1 oz slice 621 51.0 2.0 2.5 Cheese, cottage, 1% milkfat, 1/2 cup 203 2.9 7.7 2.5 Cheese, cream, 1 Tablespoon 127 12.6 1.0 0.5 Cheese, cream, 1 Tablespoon 25 2.5 0.2 3.5 Cheese, cream, 1 Tablespoon 177 17.7 1.3 1.5 Cheese, cream, 1 Tablespoon 76 7.6 0.6 1 Cheese, cream, 1 Tablespoon 51 5.1 0.4 4.5 Cheese, cream, low fat, 1 Tablespoon 156 11.9 4.7 5 Cheese, cream, low fat, 1 Tablespoon 173 13.2 5.3 5 Cheese, cream, low fat, 1 Tablespoon 173 13.2 5.3 5.5 Cheese, cream, low fat, 1 Tablespoon 191 14.5 5.8 4.5 Cheese, cream, low fat, 1 Tablespoon 156 11.9 4.7 5 Cheese, cream, low fat, 1 Tablespoon 173 13.2 5.3 4.5 Cheese, cream, low fat, 1 Tablespoon 156 11.9 4.7 1.5 Cheese, cream, low fat, 1 Tablespoon 52 4.0 1.6 4.5 Cheese, cream, low fat, 1 Tablespoon 156 11.9 4.7 4.5 Cheese, mozzarella, part skim, 1 oz 385 25.6 4.9 1 Cheese, mozzarella, part skim, 1 oz 86 5.7 1.1 4.5 Cheese, mozzarella, part skim, 1 oz 385 25.6 4.9 4.5 Cheese, mozzarella, part skim, 1 oz 385 25.6 4.9 4.5 Cheese, mozzarella, part skim, 1 oz 385 25.6 4.9 3 Cheese, swiss, one 1 oz slice 319 23.4 4.5 5.5 Cheese, swiss, one 1 oz slice 585 42.8 8.3 4.5 Chicken, 1/2 boneless breast, roasted 639 13.8 0.0 3 Chicken, 1/2 boneless breast, roasted 426 9.2 0.0 2.5 Chicken, 1/2 boneless breast, roasted 355 7.7 0.0 2.5 Chicken, 1/2 boneless breast, roasted 355 7.7 0.0 4 Coffee, brewed from grounds, 6 oz cup 7 0.1 0.0 1 Coffee, brewed from grounds, 6 oz cup 2 0.0 0.0 1 Coffee, brewed from grounds, 6 oz cup 2 0.0 0.0 4 Coffee, brewed from grounds, 6 oz cup 7 0.1 0.0 2.5 Coffee, brewed from grounds, 6 oz cup 4 0.1 0.0 0.5 Coffee, brewed from grounds, 6 oz cup 1 0.0 0.0 0.5 Coffee, brewed from grounds, 6 oz cup 1 0.0 0.0 0.5 Coffee, brewed from grounds, 6 oz cup 1 0.0 0.0 4.5 Corn, yellow, boiled, w/ salt, 1/2 cup 399 4.7 92.7 1 Corn, yellow, boiled, w/ salt, 1/2 cup 89 1.0 20.6 3.5 Couscous, 1/2 cup cooked 310 0.4 64.2 3 Crackers, saltines, 1 square 39 1.0 6.4 1 Cream, half and half, 1 oz 39 3.5 1.3 4.5 Cream, half and half, 1 oz 177 15.6 5.8 4 Cream, half and half, 1 oz 157 13.9 5.2 4.5 Cream, half and half, 1 oz 177 15.6 5.8 4.5 Cream, half and half, 1 oz 177 15.6 5.8 3.5 Cream, half and half, 1 oz 137 12.2 4.5 0.5 Cream, half and half, 1 oz 20 1.7 0.6 3 Cream, half and half, 1 oz 118 10.4 3.9 4 Cream, half and half, 1 oz 157 13.9 5.2 4.5 Egg substitute, liquid, 1.5 oz 178 7.0 1.4 2.5 Egg substitute, liquid, 1.5 oz 99 3.9 0.8 4 Egg substitute, liquid, 1.5 oz 158 6.2 1.2 3 Egg, hard-boiled, 1 large 233 15.9 1.7 4.5 Egg, hard-boiled, 1 large 349 23.9 2.5 3 Egg, white, 1 large 51 0.2 0.7 3.5 Egg, white, 1 large 60 0.2 0.8 2.5 English muffin, plain, 1 medium 335 2.6 65.6 1 English muffin, plain, 1 medium 134 1.0 26.2 2 English muffin, plain, 1 medium 268 2.1 52.4 5 Fish, Cod, Atlantic, cooked, dry heat, 3 oz 446 3.7 0.0 2.5 Fish, Cod, Atlantic, cooked, dry heat, 3 oz 223 1.8 0.0 5.5 Fish, Cod, Atlantic, cooked, dry heat, 3 oz 491 4.0 0.0 1 Fish, Flounder, cooked dry heat, 1 med. fillet 149 1.9 0.0 4.5 Fish, Halibut, cooked, dry heat, 3 oz 536 11.2 0.0 2.5 Fish, Halibut, cooked, dry heat, 3 oz 298 6.2 0.0 4 Fish, Swordfish, cooked, dry heat, 3 oz 527 17.5 0.0 5 Fish, Trout, cooked, dry heat, 3 oz 808 36.0 0.0 5 Fish, Trout, cooked, dry heat, 3 oz 808 36.0 0.0 5 Fish, Trout, cooked, dry heat, 3 oz 808 36.0 0.0 4 Fish, Trout, cooked, dry heat, 3 oz 646 28.8 0.0 1 Fish, Trout, cooked, dry heat, 3 oz 162 7.2 0.0 5.5 Fish, Tuna, Yellowfin, cooked, dry heat, 3 oz 650 5.7 0.0 0.5 Fish, Tuna, Yellowfin, cooked, dry heat, 3 oz 59 0.5 0.0 2.5 Fish, Tuna, Yellowfin, cooked, dry heat, 3 oz 295 2.6 0.0 2.5 Fish, Tuna, Yellowfin, cooked, dry heat, 3 oz 295 2.6 0.0 2.5 Fish, Tuna, Yellowfin, cooked, dry heat, 3 oz 295 2.6 0.0 2 Fish, Tuna, Yellowfin, cooked, dry heat, 3 oz 236 2.1 0.0 3.5 Fish, Tuna, Yellowfin, cooked, dry heat, 3 oz 414 3.6 0.0 3.5 Frankfurter, beef & pork, 1 medium 480 43.5 2.7 4.5 Frankfurter, beef & pork, 1 medium 618 56.0 3.5 1.5 Frankfurter, beef & pork, low fat, 1 medium 132 8.6 3.8 5 Frankfurter, beef & pork, low fat, 1 medium 439 28.5 12.5 3 Fruit Cocktail, canned, juice pack, 1/2 cup 164 0.0 42.3 0.5 Fruit Cocktail, canned, juice pack, 1/2 cup 27 0.0 7.1 1.5 Fruit Cocktail, canned, juice pack, 1/2 cup 82 0.0 21.2 3 Fruit Cocktail, canned, juice pack, 1/2 cup 164 0.0 42.3 4.5 Fruit Cocktail, canned, juice pack, 1/2 cup 246 0.1 63.5 2 Fruit Cocktail, canned, juice pack, 1/2 cup 109 0.0 28.2 2 Fruit Cocktail, canned, juice pack, 1/2 cup 109 0.0 28.2 2 Fruit Cocktail, canned, juice pack, 1/2 cup 109 0.0 28.2 0.5 Grapefruit, pink, 1/2 medium 26 0.1 6.6 2 Grapefruit, pink, 1/2 medium 103 0.3 26.2 1.5 Grapefruit, pink, 1/2 medium 77 0.3 19.7 0.5 Grapefruit, pink, 1/2 medium 26 0.1 6.6 4.5 Grapefruit, pink, 1/2 medium 232 0.8 59.0 1.5 Grapefruit, pink, 1/2 medium 77 0.3 19.7 4.5 Grapefruit, pink, 1/2 medium 232 0.8 59.0 4.5 Kiwi fruit, 1 medium 209 1.8 50.1 0.5 Kiwi fruit, 1 medium 23 0.2 5.6 0.5 Kiwi fruit, 1 medium 23 0.2 5.6 0.5 Kiwi fruit, 1 medium 23 0.2 5.6 4 Lamb, boneless, 1/8" fat, broiled, 3 oz 799 47.0 0.0 2.5 Mango, 1/2 cup 135 0.6 35.3 4.5 Mango, 1/2 cup 243 1.0 63.5 4.5 Mango, 1/2 cup 243 1.0 63.5 1.5 Mango, 1/2 cup 81 0.3 21.2 4.5 Mango, 1/2 cup 243 1.0 63.5 4 Mango, 1/2 cup 216 0.9 56.4 2 Margarine, stick, 80% fat, 1 Tablespoon 197 22.1 0.5 1 Margarine, stick, 80% fat, 1 Tablespoon 99 11.0 0.3 0.5 Margarine, stick, 80% fat, 1 Tablespoon 49 5.5 0.1 3.5 Margarine, stick, 80% fat, 1 Tablespoon 345 38.6 1.0 1 Margarine, stick, 80% fat, 1 Tablespoon 99 11.0 0.3 2 Margarine, stick, 80% fat, 1 Tablespoon 197 22.1 0.5 5 Mayonnaise, light, 1 Tablespoon 243 24.8 6.1 1.5 Mayonnaise, light, 1 Tablespoon 73 7.4 1.8 4 Mayonnaise, light, 1 Tablespoon 194 19.9 4.9 4 Mayonnaise, light, 1 Tablespoon 194 19.9 4.9 2.5 Mayonnaise, light, 1 Tablespoon 122 12.4 3.1 4 Mayonnaise, regular, 1 Tablespoon 229 19.6 14.1 3.5 Mayonnaise, regular, 1 Tablespoon 201 17.2 12.3 4 Mayonnaise, regular, 1 Tablespoon 229 19.6 14.1 5 Mayonnaise, regular, 1 Tablespoon 287 24.5 17.6 4.5 Mayonnaise, regular, 1 Tablespoon 258 22.1 15.8 4 Mayonnaise, regular, 1 Tablespoon 229 19.6 14.1 2 Melons, cantaloupe, 1 wedge (1/8 of med. melon) 69 0.4 16.6 0.5 Melons, cantaloupe, 1 wedge (1/8 of med. melon) 17 0.1 4.2 1.5 Melons, honeydew, 1 wedge (1/8 of med. melon) 68 0.3 17.0 3.5 Melons, honeydew, 1 wedge (1/8 of med. melon) 158 0.6 39.8 4 Melons, honeydew, 1 wedge (1/8 of med. melon) 180 0.7 45.5 2 Melons, honeydew, 1 wedge (1/8 of med. melon) 90 0.4 22.7 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 Milk, 1%, 8 oz 205 4.7 24.4 2.5 Milk, 1%, 8 oz 256 5.9 30.4 1 Milk, 1%, 8 oz 102 2.4 12.2 4.5 Milk, 1%, 8 oz 461 10.7 54.8 1 Milk, 1%, 8 oz 102 2.4 12.2 2.5 Milk, 1%, 8 oz 256 5.9 30.4 1 Milk, 1%, 8 oz 102 2.4 12.2 2 Milk, 1%, 8 oz 205 4.7 24.4 3 Milk, 1%, 8 oz 307 7.1 36.5 2 Milk, 1%, 8 oz 205 4.7 24.4 4.5 Milk, 2%, 8 oz 549 21.6 51.4 3.5 Milk, 2%, 8 oz 427 16.8 40.0 3 Milk, 2%, 8 oz 366 14.4 34.3 1.5 Milk, 2%, 8 oz 183 7.2 17.1 3.5 Milk, 2%, 8 oz 427 16.8 40.0 3.5 Milk, 2%, 8 oz 427 16.8 40.0 0.5 Milk, 2%, 8 oz 61 2.4 5.7 3.5 Milk, 2%, 8 oz 427 16.8 40.0 1.5 Milk, 2%, 8 oz 183 7.2 17.1 3.5 Milk, 2%, 8 oz 427 16.8 40.0 2 Milk, 2%, 8 oz 244 9.6 22.8 3 Milk, 2%, 8 oz 366 14.4 34.3 3.5 Milk, 2%, 8 oz 427 16.8 40.0 2.5 Milk, nonfat, 8 oz 208 0.5 30.4 2.5 Milk, nonfat, 8 oz 208 0.5 30.4 3 Milk, nonfat, 8 oz 250 0.6 36.5 1 Milk, nonfat, 8 oz 83 0.2 12.2 1 Milk, nonfat, 8 oz 83 0.2 12.2 1 Milk, nonfat, 8 oz 83 0.2 12.2 3 Milk, nonfat, 8 oz 250 0.6 36.5 1.5 Milk, nonfat, 8 oz 125 0.3 18.2 1.5 Milk, nonfat, 8 oz 125 0.3 18.2 4.5 Milk, nonfat, 8 oz 375 0.9 54.7 1 Milk, nonfat, 8 oz 83 0.2 12.2 1 Milk, nonfat, 8 oz 83 0.2 12.2 2 Milk, nonfat, 8 oz 167 0.4 24.3 0.5 Milk, whole, 8 oz 73 4.0 5.5 1.5 Milk, whole, 8 oz 220 11.9 16.5 2.5 Milk, whole, 8 oz 366 19.8 27.6 1.5 Milk, whole, 8 oz 220 11.9 16.5 4.5 Milk, whole, 8 oz 659 35.7 49.6 3 Milk, whole, 8 oz 439 23.8 33.1 2 Milk, whole, 8 oz 293 15.9 22.1 1 Milk, whole, 8 oz 146 7.9 11.0 3.5 Milk, whole, 8 oz 512 27.8 38.6 3.5 Muffins, blueberry, 1 medium 1,096 25.7 189.8 2 Muffins, blueberry, 1 medium 626 14.7 108.5 2.5 Muffins, blueberry, 1 medium 783 18.4 135.6 2.5 Muffins, blueberry, 1 medium 783 18.4 135.6 1.5 Nectarines, raw, 1 medium 90 0.7 21.5 2 Nectarines, raw, 1 medium 120 0.9 28.7 2 Nectarines, raw, 1 medium 120 0.9 28.7 1.5 Nectarines, raw, 1 medium 90 0.7 21.5 4.5 Nectarines, raw, 1 medium 269 2.0 64.6 3.5 Nectarines, raw, 1 medium 209 1.5 50.2 3 Oil, olive, 1 Tablespoon 358 40.5 0.0 4 Oil, olive, 1 Tablespoon 477 54.0 0.0 0.5 Oil, vegetable, canola, 1 Tablespoon 62 7.0 0.0 3.5 Oil, vegetable, canola, 1 Tablespoon 433 49.0 0.0 4 Oil, vegetable, canola, 1 Tablespoon 495 56.0 0.0 1.5 Oil, vegetable, canola, 1 Tablespoon 186 21.0 0.0 3 Oil, vegetable, canola, 1 Tablespoon 371 42.0 0.0 5.5 Oil, vegetable, canola, 1 Tablespoon 681 77.0 0.0 5.5 Oil, vegetable, canola, 1 Tablespoon 681 77.0 0.0 1 Olives, ripe, canned, 1 large 5 0.5 0.3 4 Olives, ripe, canned, 1 large 20 1.9 1.1 1 Olives, ripe, canned, 1 large 5 0.5 0.3 4.5 Orange juice, incl. from concentrate, 8 oz 493 3.0 112.7 3.5 Orange juice, incl. from concentrate, 8 oz 383 2.4 87.7 4.5 Orange juice, incl. from concentrate, 8 oz 493 3.0 112.7 3 Orange juice, incl. from concentrate, 8 oz 329 2.0 75.1 4.5 Orange juice, incl. from concentrate, 8 oz 493 3.0 112.7 0.5 Orange, 1 medium 31 0.1 7.7 1.5 Orange, 1 medium 92 0.2 23.1 0.5 Orange, 1 medium 31 0.1 7.7 2.5 Orange, 1 medium 154 0.4 38.5 0.5 Orange, 1 medium 31 0.1 7.7 3.5 Orange, 1 medium 215 0.6 53.9 2 Orange, 1 medium 123 0.3 30.8 4.5 Orange, 1 medium 277 0.7 69.3 1 Orange, 1 medium 62 0.2 15.4 2 Orange, 1 medium 123 0.3 30.8 2 Orange, 1 medium 123 0.3 30.8 1 Orange, 1 medium 62 0.2 15.4 2 Pancakes, plain, one 6" diameter 350 14.9 43.6 2 Pasta, plain, cooked, 2 oz 149 1.2 28.4 2 Pasta, plain, cooked, 2 oz 149 1.2 28.4 1.5 Peaches, raw, 1 medium 57 0.4 14.0 3 Peaches, raw, 1 medium 115 0.7 28.0 1.5 Peaches, raw, 1 medium 57 0.4 14.0 1.5 Peaches, raw, 1 medium 57 0.4 14.0 1.5 Peaches, raw, 1 medium 57 0.4 14.0 3 Peaches, raw, 1 medium 115 0.7 28.0 5.5 Peanut butter, smooth, with salt, 2 Tbsp 1,035 88.7 34.4 2 Peas, green, frozen, boiled, w/ salt, 1/2 cup 125 0.4 22.8 3.5 Peas, green, frozen, boiled, w/ salt, 1/2 cup 218 0.8 39.9 3 Popcorn, microwave, low fat & sodium, 2 cups 206 4.6 35.2 3.5 Popcorn, microwave, low fat & sodium, 2 cups 240 5.3 41.1 2.5 Pork, bacon, pan-fried, 1 slice 105 8.0 0.3 2 Pork, bacon, pan-fried, 1 slice 84 6.4 0.2 1 Pork, bacon, pan-fried, 1 slice 42 3.2 0.1 2 Pork, bacon, pan-fried, 1 slice 84 6.4 0.2 1.5 Pork, bacon, pan-fried, 1 slice 63 4.8 0.2 3 Pork, bacon, pan-fried, 1 slice 126 9.6 0.4 4.5 Pork, bacon, pan-fried, 1 slice 189 14.3 0.5 4.5 Pork, bacon, pan-fried, 1 slice 189 14.3 0.5 5.5 Pork, chops, boneless, broiled, 3 oz 776 20.0 0.0 1.5 Pork, ham, roasted, 3 oz 348 22.5 0.0 1.5 Pretzels, hard, plain, salted, 1 oz 162 1.1 33.9 1.5 Raisins, 1 small box (1.5 oz) 193 0.3 51.1 1 Raisins, 1 small box (1.5 oz) 129 0.2 34.0 1 Raisins, 1 small box (1.5 oz) 129 0.2 34.0 0.5 Raisins, 1 small box (1.5 oz) 64 0.1 17.0 2.5 Raisins, 1 small box (1.5 oz) 321 0.5 85.1 2 Raisins, 1 small box (1.5 oz) 257 0.4 68.1 0.5 Rice, brown, long-grain, 1/2 cup cooked 54 0.4 11.3 3 Rice, brown, long-grain, 1/2 cup cooked 326 2.6 67.5 1 Rice, brown, long-grain, 1/2 cup cooked 109 0.9 22.5 1.5 Rice, brown, long-grain, 1/2 cup cooked 163 1.3 33.8 4 Rice, brown, long-grain, 1/2 cup cooked 435 3.5 90.0 3.5 Rice, white, long-grain, 1/2 cup cooked 359 0.8 77.9 2.5 Rice, white, long-grain, 1/2 cup cooked 257 0.6 55.6 1 Rice, white, long-grain, 1/2 cup cooked 103 0.2 22.3 3.5 Rice, white, long-grain, 1/2 cup cooked 359 0.8 77.9 4 Rice, white, long-grain, 1/2 cup cooked 411 0.9 89.0 3.5 Rice, white, long-grain, 1/2 cup cooked 359 0.8 77.9 2.5 Rice, white, long-grain, 1/2 cup cooked 257 0.6 55.6 1 Rolls, dinner, one 1 oz roll 76 1.8 12.9 3.5 Rolls, hamburger or hotdog, 1 medium 420 6.5 74.4 3.5 Rolls, hamburger or hotdog, 1 medium 420 6.5 74.4 4.5 Snacks, popcorn, air-popped, 2 cups 279 3.3 56.0 3.5 Snacks, popcorn, air-popped, 2 cups 217 2.5 43.6 2 Snacks, popcorn, air-popped, 2 cups 124 1.5 24.9 3 Soda, cola, contains caffeine, 12 oz can 408 0.2 105.5 1.5 Soda, cola, contains caffeine, 12 oz can 204 0.1 52.8 4.5 Soda, cola, contains caffeine, 12 oz can 613 0.3 158.3 4.5 Soda, cola, contains caffeine, 12 oz can 613 0.3 158.3 0.5 Soda, cola, contains caffeine, 12 oz can 68 0.0 17.6 2.5 Soda, cola, contains caffeine, 12 oz can 340 0.2 88.0 0.5 Soda, cola, contains caffeine, 12 oz can 68 0.0 17.6 4 Soda, diet, cola, contains caffeine, 12 oz can 28 0.4 4.1 2.5 Soda, diet, cola, contains caffeine, 12 oz can 18 0.3 2.6 4.5 Soda, diet, cola, contains caffeine, 12 oz can 32 0.5 4.6 0.5 Soda, ginger ale, 12 oz can 62 0.0 16.0 1 Soda, ginger ale, 12 oz can 124 0.0 32.1 1 Soda, ginger ale, 12 oz can 124 0.0 32.1 4 Soda, ginger ale, 12 oz can 498 0.0 128.4 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 4.5 Soda, ginger ale, 12 oz can 560 0.0 144.4 4 Soda, ginger ale, 12 oz can 498 0.0 128.4 4.5 Soda, ginger ale, 12 oz can 560 0.0 144.4 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, lemon-lime, no caffeine, 12 oz can 148 0.1 37.4 4.5 Soda, lemon-lime, no caffeine, 12 oz can 664 0.3 168.4 1 Soda, root beer, 12 oz can 152 0.0 39.2 2.5 Soda, root beer, 12 oz can 379 0.0 98.1 4 Soda, root beer, 12 oz can 607 0.0 156.9 0.5 Soda, root beer, 12 oz can 76 0.0 19.6 2 Soup, Campbell's Healthy Request, Split Pea w/ Ham, 1 cup 326 3.4 54.7 4 Spinach, boiled, 1/2 cup 83 0.9 13.5 3.5 Spinach, boiled, 1/2 cup 72 0.8 11.8 2.5 Spinach, boiled, 1/2 cup 52 0.6 8.4 1.5 Spinach, boiled, 1/2 cup 31 0.4 5.1 2.5 Spinach, boiled, 1/2 cup 52 0.6 8.4 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 3.5 Squash, summer, all varieties, boiled, 1/2 cup sliced 63 1.0 13.6 4.5 Squash, summer, all varieties, boiled, 1/2 cup sliced 81 1.3 17.5 4 Squash, summer, all varieties, boiled, 1/2 cup sliced 72 1.1 15.5 2.5 Squash, summer, all varieties, boiled, 1/2 cup sliced 45 0.7 9.7 2 Squash, summer, all varieties, boiled, 1/2 cup sliced 36 0.6 7.8 2 Squash, summer, all varieties, boiled, 1/2 cup sliced 36 0.6 7.8 1 Squash, summer, all varieties, boiled, 1/2 cup sliced 18 0.3 3.9 2 Squash, summer, all varieties, boiled, 1/2 cup sliced 36 0.6 7.8 2 Squash, summer, all varieties, boiled, 1/2 cup sliced 36 0.6 7.8 1.5 Sweet potato, baked in skin, 1 medium 154 0.3 35.4 4.5 Sweet potato, baked in skin, 1 medium 462 0.8 106.2 0.5 Tofu, regular, 1/4 cup 24 1.5 0.6 2.5 Tomato sauce, canned, 1/2 cup 98 0.7 22.7 4.5 Tomato sauce, canned, 1/2 cup 177 1.3 40.8 3.5 Tomato sauce, canned, 1/2 cup 138 1.0 31.7 4.5 Tomato sauce, canned, 1/2 cup 177 1.3 40.8 3 Tomato sauce, canned, 1/2 cup 118 0.9 27.2 3.5 Tomato sauce, canned, 1/2 cup 138 1.0 31.7 2 Tomato sauce, canned, 1/2 cup 79 0.6 18.1 3.5 Tomatoes, red, 1 wedge (1/4 of med.) 20 0.2 4.3 1.5 Tomatoes, red, 1 wedge (1/4 of med.) 8 0.1 1.8 1.5 Tomatoes, red, 1 wedge (1/4 of med.) 8 0.1 1.8 4.5 Tomatoes, red, 1 wedge (1/4 of med.) 25 0.3 5.5 2 Turkey breast meat, 3.5 oz 208 3.3 8.4 1 Turkey breast meat, 3.5 oz 104 1.7 4.2 1 Turkey breast meat, 3.5 oz 104 1.7 4.2 2.5 Turnip greens, boiled, 1/2 cup 36 0.4 7.8 4.5 Turnip greens, boiled, 1/2 cup 65 0.7 14.1 4.5 Turnip greens, boiled, 1/2 cup 65 0.7 14.1 4.5 Turnip greens, boiled, 1/2 cup 65 0.7 14.1 2.5 Turnip greens, boiled, 1/2 cup 36 0.4 7.8 1.5 Vegetables, mixed, frozen, boiled, 1/2 cup 89 0.2 17.9 1.5 Vegetables, mixed, frozen, boiled, 1/2 cup 89 0.2 17.9 1.5 Vegetables, mixed, frozen, boiled, 1/2 cup 89 0.2 17.9 1 Water, municipal, 8 oz 0 0.0 0.0 1 Water, municipal, 8 oz 0 0.0 0.0 0.5 Water, municipal, 8 oz 0 0.0 0.0 0.5 Water, municipal, 8 oz 0 0.0 0.0 1 Water, municipal, 8 oz 0 0.0 0.0 2.5 Water, municipal, 8 oz 0 0.0 0.0 3 Wine, red, 5 oz 375 0.0 11.5 0.5 Wine, red, 5 oz 62 0.0 1.9 3.5 Wine, red, 5 oz 437 0.0 13.4 1 Wine, red, 5 oz 125 0.0 3.8 3 Wine, red, 5 oz 375 0.0 11.5 4.5 Wine, red, 5 oz 562 0.0 17.3 4.5 Wine, red, 5 oz 562 0.0 17.3 3.5 Wine, red, 5 oz 437 0.0 13.4 4.5 Wine, red, 5 oz 562 0.0 17.3 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 4 Yogurt, fruit variety, nonfat, 8 oz 854 1.8 172.5 4.5 Yogurt, fruit variety, nonfat, 8 oz 960 2.0 194.1 1 Yogurt, fruit variety, nonfat, 8 oz 213 0.5 43.1 2.5 Yogurt, fruit variety, nonfat, 8 oz 533 1.1 107.8 3.5 Yogurt, fruit variety, nonfat, 8 oz 747 1.6 151.0 1 Yogurt, fruit variety, nonfat, 8 oz 213 0.5 43.1 2.5 Yogurt, fruit variety, nonfat, 8 oz 533 1.1 107.8 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 1 Yogurt, fruit, lowfat, 8 oz 238 3.2 42.2 4 Yogurt, fruit, lowfat, 8 oz 953 12.8 168.9 3.5 Yogurt, fruit, lowfat, 8 oz 834 11.2 147.8 2 Yogurt, fruit, lowfat, 8 oz 477 6.4 84.4 4.5 Yogurt, fruit, lowfat, 8 oz 1,073 14.4 190.0 1 Yogurt, fruit, lowfat, 8 oz 238 3.2 42.2 1 Yogurt, fruit, lowfat, 8 oz 238 3.2 42.2 2.5 Yogurt, fruit, lowfat, 8 oz 596 8.0 105.6 1 Yogurt, fruit, lowfat, 8 oz 238 3.2 42.2 3.5 Yogurt, fruit, lowfat, 8 oz 834 11.2 147.8 4.5 Yogurt, fruit, lowfat, 8 oz 1,073 14.4 190.0 Snack Portions Item and Portion Size Calories Fat Carbs 1 Cheese, cheddar, one 1 oz slice 113 9.3 0.4 4 Cream, half and half, 1 oz 157 13.9 5.2 3 Milk, 2%, 8 oz 366 14.4 34.3 1 Orange, 1 medium 62 0.2 15.4 2 Rolls, hamburger or hotdog, 1 medium 240 3.7 42.5 1 Soda, ginger ale, 12 oz can 124 0.0 32.1 3 Water, municipal, 8 oz 0 0.0 0.0 2 Yogurt, fruit, lowfat, 8 oz 477 6.4 84.4 Calories: 394,455   Fat: 12,611.3   Carbohydrates: 47,608.6   Protein: 20,734.5 Note: Fat, Carbohydrate, and Protein values on this page are in grams The values used on this page are provided by the United States Department of Agriculture (USDA) and may differ from those provided by other entities. All trade names are copyright their respective owners. * NOTE: This menu contains fast food items which are not recommended for weight loss!