# | Cheese/American (1 Oz.) | 105 | 9
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1 | Cheese/American Spread (1 Oz.) | 82 | 6 |
2 | Cheese/Blue (1 Oz.) | 100 | 8 |
3 | Cheese/Cheddar (1 Oz.) | 115 | 9 |
4 | Cheese/Cottage/Creamed (1/2 Cup) | 108 | 5 |
5 | Cheese/Cottage/Low Fat (1/2 Cup) | 104 | 2 |
6 | Cheese/Cream (1 Oz.) | 100 | 10 |
7 | Cheese/Feta (1 Oz.) | 75 | 6 |
8 | Cheese/Gouda (1 Oz.) | 101 | 8 |
9 | Cheese/Mozzarella/Part Skim (1 Oz.) | 72 | 5 |
10 | Cheese/Mozzarella/Regular (1 Oz.) | 80 | 6 |
11 | Cheese/Muenster (1 Oz.) | 105 | 9 |
12 | Cheese/Parmesan (2 Tbsp.) | 50 | 4 |
13 | Cheese/Provolone (1 Oz.) | 100 | 8 |
14 | Cheese/Ricotta/Part Skim (1/2 Cup) | 170 | 10 |
15 | Cheese/Ricotta/Whole Milk (1/2 Cup) | 216 | 16 |
16 | Cheese/Swiss (1 Oz.) | 105 | 8 |
17 | Eggnog (1 Cup) | 342 | 19 |
18 | Cream/Heavy/Whipped (1/4 Cup) | 103 | 11 |
19 | Milk/Evaporated/Skim (1 Cup) | 200 | 1 |
20 | Milk/Half and Half (1 Tbsp.) | 20 | 2 |
21 | Milk/2% Fat (1 Cup) | 120 | 5 |
22 | Milk/1% Fat (1 Cup) | 100 | 3 |
23 | Milk/Skim (1 Cup) | 85 | 0 |
24 | Milk/Whole (1 Cup) | 150 | 8 |
25 | Cream/Sour (1/4 Cup) | 123 | 12 |
26 | Yogurt/Low Fat/Fruit (1 Cup) | 230 | 2 |
27 | Yogurt/Low Fat/Plain (1 Cup) | 145 | 4 |
28 | Yogurt/Nonfat/Plain (1 Cup) | 125 | 0 |
29 | Yogurt/Whole Milk/Plain (1 Cup) | 140 | 7 |
30 | Egg/Whole (1) | 80 | 6 |
31 | Egg/Yolk (1) | 65 | 6 |
32 | Egg/White (1) | 15 | 0 |
33 | Butter (1 Tbsp.) | 100 | 11 |
34 | Butter/Cocoa (1 Tbsp.) | 120 | 14 |
35 | Oil/Coconut (1 Tbsp.) | 120 | 14 |
36 | Lard (1 Tbsp.) | 115 | 13 |
37 | Oil/Palm (1 Tbsp.) | 120 | 14 |
38 | Oil/Palm Kernel (1 Tbsp.) | 120 | 14 |
39 | Oil/Vegetable/Other (1 Tbsp.) | 120 | 14 |
40 | Margarine/Liquid (1 Tbsp.) | 102 | 11 |
41 | Margarine/Soft Tub (1 Tbsp.) | 100 | 11 |
42 | Margarine/Stick (1 Tbsp.) | 100 | 11 |
43 | Mayonnaise/Imitation (2 Tbsp.) | 70 | 6 |
44 | Mayonnaise/Regular (2 Tbsp.) | 200 | 22 |
45 | Tartar Sauce (1 Tbsp.) | 75 | 8 |
46 | Dressing/Blue Cheese (2 Tbsp.) | 154 | 16 |
47 | Dressing/French/Low Calorie (2 Tbsp.) | 44 | 2 |
48 | Dressing/ French/Regular (2 Tbsp.) | 134 | 13 |
49 | Dressing/Italian/Low Calorie (2 Tbsp.) | 32 | 3 |
50 | Dressing/Italian/Regular (2 Tbsp.) | 137 | 14 |
51 | Dressing/Russian/Low Calorie (2 Tbsp.) | 46 | 1 |
52 | Dressing/Russian/Regular (2 Tbsp.) | 151 | 16 |
53 | Dressing/Thousand Isl./Low Calorie (2 Tbsp.) | 50 | 4 |
54 | Dressing/Thousand Isl./Regular (2 Tbsp.) | 120 | 12 |
55 | Bagel/Plain (1) | 200 | 2 |
56 | Bread/French (1 Slice) | 100 | 1 |
57 | Bread/Italian (1 Slice) | 85 | 0 |
58 | Breadcrumbs/Dry/Grated (1 Cup) | 390 | 5 |
59 | Bread/Oat/Rye/White/Wheat/Rye (1 Slice) | 65 | 1 |
60 | Croissant (1) | 235 | 12 |
61 | Danish/Fruit (2.5 Oz.) | 235 | 13 |
62 | Doughnut/Glazed (2.5 Oz.) | 235 | 13 |
63 | English Muffin (1) | 140 | 1 |
64 | Pancake/From Mix (1/4 In.) | 60 | 2 |
65 | Bread/Pita (1) | 165 | 1 |
66 | Tortillas/Corn | 65 | 1 |
67 | Waffle/From Mix (3 Oz.) | 205 | 8 |
68 | Corn Grits (1 Cup) | 145 | 0 |
69 | Cream of Wheat (1 Cup) | 86 | 0 |
70 | Oatmeal (1 Cup) | 145 | 2 |
71 | Wheatena (1 Cup) | 168 | 1 |
72 | All Bran (1 Cup) | 204 | 2 |
73 | Cheerios (1 Cup) | 88 | 2 |
74 | Corn Flakes (1 Cup) | 88 | 0 |
75 | Granola (1/3 Cup) | 125 | 5 |
76 | Raisin Bran (1 Cup) | 180 | 1 |
77 | Rice Krispies (1 Cup) | 110 | 0 |
78 | Shredded Wheat (1 Cup) | 151 | 2 |
79 | Wheaties (1 Cup) | 100 | 0 |
80 | Crackers/Graham/Plain (2) | 60 | 1 |
81 | Melba Toast/Plain (4) | 80 | 0 |
82 | Rye Wafers (4) | 110 | 2 |
83 | Crackers/Saltines (4) | 50 | 1 |
84 | Crackers/Snack/Round (4) | 60 | 4 |
85 | Crackers/Wheat Thin (4) | 35 | 1 |
86 | Crackers/Whole Wheat (4) | 70 | 4 |
87 | Barley/Cooked (1 Cup) | 200 | 2 |
88 | Noodles/Egg/Cooked (1 Cup) | 200 | 2 |
89 | Noodles/Chow Mein/Canned (1 Cup) | 220 | 11 |
90 | Pasta/Cooked (1 Cup) | 190 | 1 |
91 | Rice/Brown/Cooked (1 Cup) | 230 | 1 |
92 | Rice/White/Cooked (1 Cup) | 225 | 0 |
93 | Rice/Wild/Cooked (1 Cup) | 166 | 1 |
94 | Black Beans/Cooked (1 Cup) | 225 | 1 |
95 | Beans/Great Northern/Cooked (1 Cup) | 210 | 1 |
96 | Beans/Kidney/Canned (1 Cup) | 230 | 1 |
97 | Beans/Lentils/Cooked (1 Cup) | 215 | 1 |
98 | Beans/Lima/Cooked (1 Cup) | 260 | 1 |
99 | Beans/Navy/Cooked (1 Cup) | 225 | 1 |
100 | Beans/Pinto/Cooked (1 Cup) | 265 | 1 |
101 | Beans/Soybeans/Cooked (1 Cup) | 235 | 10 |
102 | Peas/Split/Cooked (1 Cup) | 231 | 1 |
103 | Fish/Carp/Cooked (4 Oz.) | 185 | 8 |
104 | Fish/Caviar (2 Tbsp.) | 80 | 6 |
105 | Fish/Cod/Cooked (4 Oz.) | 120 | 1 |
106 | Fish/Clams/Breaded/Fried (4 Oz.) | 231 | 13 |
107 | Fish/Clams/Cooked (4 Oz.) | 169 | 2 |
108 | Fish/Crab/Alaskan King/Cooked (4 Oz.) | 111 | 2 |
109 | Fish/Crayfish/Cooked (4 Oz.) | 130 | 1 |
110 | Fish/Haddock/Cooked (4 Oz.) | 128 | 1 |
111 | Fish/Halibut/Cooked (4 Oz.) | 160 | 3 |
112 | Fish/Lobster/Cooked (4 Oz.) | 112 | 1 |
113 | Fish/Mackerel/Cooked (4 Oz.) | 299 | 21 |
114 | Fish/Mussels/Cooked (4 Oz.) | 197 | 5 |
115 | Fish/Oysters/Cooked (4 Oz.) | 157 | 6 |
116 | Fish/Perch/Cooked (4 Oz.) | 134 | 1 |
117 | Fish/Pike/Cooked (4 Oz.) | 129 | 1 |
118 | Fish/Salmon/Pink/Canned (4 Oz.) | 159 | 7 |
119 | Fish/Salmon/Sockeye/Fresh/Cooked (4 Oz.) | 247 | 13 |
120 | Fish/Sardines/Canned in Oil (4 Oz.) | 238 | 13 |
121 | Fish/Scallops/Breaded/Fried (4 Oz.) | 245 | 13 |
122 | Fish/Scallops/Cooked (4 Oz.) | 128 | 1 |
123 | Fish/Shrimp/Breaded/Fried (4 Oz.) | 277 | 14 |
124 | Fish/Shrimp/Cooked (4 Oz.) | 113 | 1 |
125 | Fish/Snapper/Cooked (4 Oz.) | 146 | 2 |
126 | Fish/Squid/Fried (4 Oz.) | 200 | 8 |
127 | Fish/Swordfish/Cooked (4 Oz.) | 177 | 6 |
128 | Fish/Trout/Rainbow/Cooked (4 Oz.) | 173 | 5 |
129 | Fish/Tuna/Light/Canned in Oil (4 Oz.) | 226 | 9 |
130 | Fish/Tuna/Light/Canned in Water (4 Oz.) | 150 | 2 |
131 | Fish/Tuna/Blue Fin/Fresh/Cooked (4 Oz.) | 210 | 7 |
132 | Chicken/Dark Meat/Skin/Roasted (4 Oz.) | 289 | 18 |
133 | Chicken/Dark Meat/No Skin/Roasted (4 Oz.) | 234 | 11 |
134 | Chicken/Lt. Meat/Skin/Roasted (4 Oz.) | 254 | 12 |
135 | Chicken/Lt. Meat/No Skin/Roasted (4 Oz.) | 198 | 5 |
136 | Chicken/Lt. Meat/Skin/Fried (4 Oz.) | 316 | 18 |
137 | Goose/Skin/Roasted (4 Oz.) | 349 | 25 |
138 | Goose/No Skin/Roasted (4 Oz.) | 272 | 14 |
139 | Turkey/Breast/No Skin/Roasted (4 Oz.) | 154 | 1 |
140 | Turkey/Dark Meat/Skin/Roasted (4 Oz.) | 253 | 13 |
141 | Turkey/Dark Meat/No Skin/Roasted (4 Oz.) | 214 | 8 |
142 | Turkey/Lt. Meat/Skin/Roasted (4 Oz.) | 225 | 9 |
143 | Turkey/Lt. Meat/No Skin/Roasted (4 Oz.) | 179 | 4 |
144 | Turkey Roll/Lt. Meat (4 Oz.) | 168 | 8 |
145 | Duck/Skin/Roasted (4 Oz.) | 385 | 32 |
146 | Duck/No Skin/Roasted (4 Oz.) | 230 | 13 |
147 | Beef/Frankfurter/Cured (4 Oz.) | 360 | 32 |
148 | Beef/Bottom Round/Trimmed/Braised (4 Oz.) | 245 | 10 |
149 | Beef/Bottom Round/Untrimmed/Braised (4 Oz.) | 285 | 14 |
150 | Beef/Brisket/Trimmed/Braised (4 Oz.) | 275 | 14 |
151 | Beef/Brisket/Untrimmed/Braised (4 Oz.) | 447 | 37 |
152 | Beef/Chuck/Untrimmed/Choice (4 Oz.) | 443 | 35 |
153 | Beef/Chuck/Trimmed/Select (4 Oz.) | 293 | 16 |
154 | Beef/Corned (4 Oz.) | 287 | 22 |
155 | Beef/Eye of Round/Trimmed/Roasted (4 Oz.) | 209 | 8 |
156 | Beef/Ground/Lean/Baked (4 Oz.) | 306 | 20 |
157 | Beef/Ground/Extra Lean/Broiled (4 Oz.) | 291 | 18 |
158 | Beef/Ground/Regular/Broiled (4 Oz.) | 333 | 21 |
159 | Beef/Liver/Pan Fried (4 Oz.) | 248 | 9 |
160 | Beef/Pastrami (4 Oz.) | 399 | 33 |
161 | Beef/Prime Rib/Trimmed/Broiled (4 Oz.) | 320 | 22 |
162 | Beef/Rib Eye/Trimmed/Choice/Broiled (4 Oz.) | 257 | 14 |
163 | Beef/Rib Eye/Untrimmed/Choice/Broiled (4 Oz.) | 337 | 24 |
164 | Beef/Round/Trimmed/Select/Broiled (4 Oz.) | 210 | 8 |
165 | Beef/Salami (4 Oz.) | 299 | 24 |
166 | Beef/Sirloin/Trimmed/Broiled (4 Oz.) | 238 | 10 |
167 | Beef/Sirloin/Untrimmed/Broiled (4 Oz.) | 320 | 20 |
168 | Beef/T-Bone/Trimmed/Choice/Broiled (4 Oz.) | 245 | 12 |
169 | Beef/T-Bone/Untrimmed/Choice/Broiled (4 Oz.) | 370 | 28 |
170 | Beef/Tenderloin/Trimmed/Roasted (4 Oz.) | 240 | 13 |
171 | Beef/Tenderloin/Untrimmed/Broiled (4 Oz.) | 363 | 26 |
172 | Beef/Top Loin/Trimmed/Select/Broiled (4 Oz.) | 217 | 9 |
173 | Beef/Top Loin/Untrimmed/Prime Cut (4 Oz.) | 387 | 29 |
174 | Beef/Top Round/Trimmed/Broiled (4 Oz.) | 218 | 7 |
175 | Beef/Top Round/Untrimmed/Braised (4 Oz.) | 271 | 13 |
176 | Pork/Bacon (3 Pcs.) | 109 | 9 |
177 | Pork/Bologna (1 Oz.) | 70 | 6 |
178 | Pork/Canadian Bacon/Grilled (4 Oz.) | 211 | 9 |
179 | Pork/Ham/Fresh/Trimmed/Roasted (4 Oz.) | 251 | 13 |
180 | Pork/Ham/Fresh/Untrimmed/Roasted (4 Oz.) | 336 | 22 |
181 | Pork/Loin/trimmed/Roasted (4 Oz.) | 274 | 16 |
182 | Pork/Sausage/Italian/Cooked (4 Oz.) | 369 | 31 |
183 | Artichoke/Cooked (1 Cup) | 55 | 0 |
184 | Asparagus/Cooked (4 Pcs.) | 15 | 0 |
185 | Beans/Snap/Cooked (1 Cup) | 45 | 0 |
186 | Bean Sprouts/Raw (1 Cup) | 30 | 0 |
187 | Beets/Cooked (1 Cup) | 55 | 0 |
188 | Broccoli/Cooked (1 Cup) | 45 | 0 |
189 | Brussel Sprouts/Cooked (1 Cup) | 60 | 1 |
190 | Cabbage/Raw (1 Cup) | 15 | 0 |
191 | Carrot/Raw (1 Med.) | 30 | 0 |
192 | Cauliflower/Cooked (1 Cup) | 30 | 0 |
193 | Celery (1 Stalk) | 5 | 0 |
194 | Corn/Cooked (1 Cup) | 135 | 0 |
195 | Cucumber (6 Lg.Pcs) | 5 | 0 |
196 | Eggplant/Cooked (1 Cup) | 25 | 0 |
197 | Artichoke/Jerusalem/Raw (1 Cup) | 115 | 0 |
198 | Kale/Cooked (1 Cup) | 40 | 1 |
199 | Lettuce (1 Cup) | 10 | 0 |
200 | Mushrooms/Raw (1 Cup) | 20 | 0 |
201 | Okra (8 Pods) | 25 | 0 |
202 | Onions/Chopped (1/4 Cup) | 14 | 0 |
203 | Parsnips/Cooked (1 Cup) | 125 | 0 |
204 | Peas/Cooked (1 Cup) | 125 | 0 |
205 | Peppers/Sweet/Raw (1) | 20 | 0 |
206 | Potatoes/Baked with Skin (1 Large) | 220 | 0 |
207 | Potatoes/French Fried in Veg. Oil (2 Oz.) | 160 | 8 |
208 | Potatoes/Mashed/Milk & Margarine (1 Cup) | 225 | 9 |
209 | Potatoes/Salad With Mayonnaise (1 Cup) | 360 | 21 |
210 | Pumpkin/Canned (1 Cup) | 85 | 1 |
211 | Sauerkraut (1 Cup) | 45 | 2 |
212 | Spinach/Raw (1 Cup) | 10 | 0 |
213 | Squash/Summer/Cooked (1 Cup) | 35 | 1 |
214 | Potatoes/Sweet/Baked (1 Med.) | 115 | 0 |
215 | Tomatoes/Canned (1 Cup) | 50 | 1 |
216 | Tomatoes/Raw (1 Med.) | 25 | 0 |
217 | Tomato Juice (1 Cup) | 40 | 0 |
218 | Tomato Paste (1/4 Cup) | 55 | 1 |
219 | Tomato Sauce (1 Cup) | 75 | 0 |
220 | Turnips/Cooked (1 Cup) | 30 | 0 |
221 | Vegetable Juice Cocktail (1 Cup) | 45 | 0 |
222 | Water Chestnuts (1 Cup) | 70 | 0 |
223 | Apple (1 Med.) | 80 | 0 |
224 | Apple Juice (1 Cup) | 115 | 0 |
225 | Applesauce/Unsweetened (1 Cup) | 105 | 0 |
226 | Apricots (3) | 50 | 0 |
227 | Apricots/Canned in Juice (1 Cup) | 120 | 0 |
228 | Apricots/Dried (5 Pcs.) | 42 | 0 |
229 | Avocado (1 Med.) | 305 | 30 |
230 | Banana (1 Med.) | 105 | 1 |
231 | Blackberries (1 Cup) | 75 | 1 |
232 | Blueberries (1 Cup) | 80 | 1 |
233 | Cantaloupe (1/2) | 95 | 1 |
234 | Cherries (10) | 50 | 1 |
235 | Cranberry Juice Cocktail (1 Cup) | 145 | 0 |
236 | Cranberry Sauce/Canned (1 Cup) | 420 | 0 |
237 | Dates (5) | 115 | 0 |
238 | Figs (5) | 238 | 1 |
239 | Grapefruit (1/2 Med.) | 40 | 0 |
240 | Grapefruit Juice/Unsweetened (1 Cup) | 95 | 0 |
241 | Grapes (10) | 35 | 0 |
242 | Grape Juice (1 Cup) | 155 | 0 |
243 | Honeydew Melon (4 Oz.) | 45 | 0 |
244 | Kiwi (1) | 45 | 0 |
245 | Nectarines (1 Med.) | 65 | 1 |
246 | Orange (1 Med.) | 60 | 0 |
247 | Orange Juice (1 Cup) | 110 | 0 |
248 | Peaches (1 Med.) | 35 | 0 |
249 | Peaches/Canned in Juice) (1 Cup) | 110 | 0 |
250 | Pear (1 Med.) | 120 | 1 |
251 | Pineapple/Fresh (1 Cup) | 75 | 1 |
252 | Pineapple/Canned in Juice (2 Pcs.) | 70 | 0 |
253 | Pineapple Juice (1 Cup) | 140 | 0 |
254 | Plums (1 Med.) | 35 | 0 |
255 | Prunes (5) | 115 | 0 |
256 | Prune Juice (1 Cup) | 180 | 0 |
257 | Raisins (1 Oz.) | 80 | 0 |
258 | Raspberries (1 Cup) | 60 | 1 |
259 | Strawberries/Whole (1 Cup) | 45 | 1 |
260 | Tangerines (1 Med.) | 35 | 0 |
261 | Watermelon/Diced (1 Cup) | 50 | 1 |
262 | Almonds (1 Oz.) | 165 | 15 |
263 | Cashews/Dry Roasted (1 Oz.) | 165 | 13 |
264 | Chestnuts/Roasted (1 Oz.) | 69 | 1 |
265 | Coconut/Dried/Sweetened (1 Oz.) | 143 | 10 |
266 | Hazelnuts (1 Oz.) | 180 | 18 |
267 | Macadamia Nuts/Roasted in Oil (1 Oz.) | 205 | 22 |
268 | Peanuts/Roasted in Oil (1 Oz.) | 165 | 14 |
269 | Peanut Butter (2 Tbsp.) | 190 | 16 |
270 | Pecans (1 Oz.) | 190 | 19 |
271 | Pistachios (1 Oz.) | 165 | 14 |
272 | Sesame Seeds (1 Tbsp.) | 45 | 4 |
273 | Sunflower Seeds (1 Oz.) | 160 | 14 |
274 | Walnuts (1 Oz.) | 180 | 18 |
275 | Cake/Angel Food (2 Oz.) | 125 | 0 |
276 | Cake/Coffee (2 Oz.) | 180 | 5 |
277 | Cake/Devils Food/Chocolate Frosting (2 Oz.) | 191 | 6 |
278 | Cake/Gingerbread (2 Oz.) | 156 | 4 |
279 | Cake/Carrot/Cream Cheese Frosting (2 Oz.) | 225 | 12 |
280 | Cake/Cheesecake (2 Oz.) | 170 | 11 |
281 | Candy/Caramels (1 Oz.) | 115 | 3 |
282 | Candy/Chocolate Milk/With Almonds (1 Oz.) | 150 | 10 |
283 | Candy/Fudge (1 Oz.) | 115 | 3 |
284 | Candy/Jelly Beans (1 Oz.) | 105 | 0 |
285 | Candy/Marshmallows (1 Oz.) | 90 | 0 |
286 | Chocolate Topping/Fudge Type (2 Tbsp.) | 125 | 5 |
287 | Jam/Jelly (1 Tbsp.) | 55 | 0 |
288 | Honey (1 Tbsp.) | 65 | 0 |
289 | Maple Syrup (2 Tbsp.) | 122 | 0 |
290 | Cookies/Chocolate Chip (4 Small) | 185 | 11 |
291 | Cookies/Fig Bars (4) | 210 | 4 |
292 | Cookies/Oatmeal Raisin (4) | 245 | 10 |
293 | Cookies/Peanut Butter (4) | 245 | 14 |
294 | Cookies/Shortbread (4) | 155 | 8 |
295 | Cookies/Vanilla Wafers (4) | 74 | 3 |
296 | Ice Cream (1/2 Cup) | 135 | 7 |
297 | Ice Cream/Premium (1/2 Cup) | 175 | 12 |
298 | Ice Milk (1/2 Cup) | 92 | 3 |
299 | Sherbet (1/2 Cup) | 135 | 2 |
300 | Sorbet (1/2 Cup) | 100"0 |
301 | Fruit & Juice Bars (1) | 70 | 0 |
302 | Pie/Apple (2 Oz.) | 146 | 6 |
303 | Pie/Blueberry (2 Oz.) | 137 | 6 |
304 | Pie/Custard (2 Oz.) | 119 | 6 |
305 | Pie/Lemon Meringue (2 Oz.) | 142 | 6 |
306 | Pie/Pecan (2 Oz.) | 230 | 13 |
307 | Pie/Pumpkin (2 Oz.) | 115 | 6 |
308 | Pudding/Chocolate (1/2 Cup) | 150 | 4 |
309 | Pudding/Custard/Baked (1/2 Cup) | 305 | 15 |
310 | Pudding/Rice (1/2 Cup) | 155 | 4 |
311 | Pudding/Tapioca (1/2 Cup) | 145 | 4 |
312 | Cheese Puffs (1 Oz.) | 160 | 10 |
313 | Popcorn/Air Popped (1 Cup) | 30 | 0 |
314 | Popcorn/Oil Popped/1 Tbsp. Butter (1 Cup) | 155 | 15 |
315 | Potato Chips (1 Oz.) | 150 | 10 |
316 | Pretzels (1 Oz.) | 110 | 1 |
317 | Tortilla Chips (1 Oz.) | 150 | 8
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