|
FOOD
|
SERVING
|
CALORIES
|
FAT
GRAMS
|
| Apple juice, canned or bottled | 1/2 cup | 59 | 0 |
| Apple, raw, unpared | 1 medium | 80 | 1 |
| Applesauce, canned, sweetened | 1/2 cup | 116 | 0 |
| Apricots, raw | 3 (12 per pound) | 55 | 0 |
| Asparagus, cooked green spears | 4 medium | 12 | 0 |
| Bagel | 1 average | 180 | 1 |
| Banana, raw | 1 small | 81 | 0 |
| Beans, green, cooked 1/2 cup 16 0 | |||
| Beans, lima, cooked 1/2 cup 84 0 | |||
| Beans, red kidney, cooked 1 cup 218 1 | |||
| Beef 3 ounces 105 3 | |||
| Beets, red, canned, drained 1/2 cup 32 0 | |||
| Biscuit 1 medium 114 6 | |||
| Blueberries, fresh 1/2 cup 45 0 | |||
| Bread, corn 1 slice 161 6 | |||
| Bread, cracked wheat 1 slice 65 1 | |||
| Bread, French enriched 1 slice 102 1 | |||
| Bread, oatmeal 1 slice 65 1 | |||
| Bread, pita 1 slice 165 1 | |||
| Bread, pumpernickel 1 slice 80 1 | |||
| Bread, rye (American) 1 slice 61 0 | |||
| Bread, white enriched 1 slice 68 1 | |||
| Bread, whole wheat 1 slice 61 1 | |||
| Broccoli, cooked, drained 1 small stalk 36 0 | |||
| Cabbage, boiled, drained 1/2 cup 16 0 | |||
| Cabbage, raw, chopped 1/2 cup 11 0 | |||
| Cantaloupe | |||
| 1/4 medium | |||
| melon 35 0 | |||
| Carrots, cooked, drained 1/2 cup 23 0 | |||
| Carrots, raw 1 medium 30 0 | |||
| Cauliflower, cooked, drained 1/2 cup 14 0 | |||
| Celery, green, raw 1 outer stalk 7 0 | |||
| Cereal, All-Bran 1/4 cup 53 0 | |||
| Cereal, Bran 1/2 cup 72 1 | |||
| Cereal, Cheerios 1 cup 89 1 | |||
| Cereal, Corn Chex 1 cup 111 0 | |||
| Cereal, Corn Flakes 1 cup 97 0 | |||
| Cereal, Cream of Wheat 1 cup 140 1 | |||
| Cereal, Fruit & Fibre with dates 1 cup 180 2 | |||
| Cereal, Grape Nuts 1/2 cup 202 0 | |||
| Cereal, Life 1 cup 162 1 | |||
| Cereal, Nutri-Grain Wheat 1 cup 158 1 | |||
| Cereal, oatmeal, quick, cooked 1/2 cup 66 1 | |||
| Cereal, Raisin Bran 1 cup 160 1 | |||
| Cereal, Rice Krispies 3/4 cup 85 0 | |||
| Cereal, Shredded Wheat 1 cup 65 0 | |||
| Cereal, Special K 1 cup 83 0 | |||
| Cereal, Total 1 cup 116 1 | |||
| Cereal, Wheat Chex 1 cup 169 1 | |||
| Cherries 10 cherries 47 0 | |||
| Chicken breast, roast, with skin 1 medium 193 8 | |||
| Chicken Chow Mein, Healthy Choice 1 package 220 3 | |||
| Chicken Chow Mein, Lean Cuisine 1 package 280 7 | |||
| Chicken drumstick, roasted 1 drumstick 112 6 | |||
| Chicken, roast, dark meat without skin 3 ounces 149 5 | |||
| Chicken, roast, light meat without skin 3 ounces 141 3 | |||
| Clams, canned, drained 3 ounces 83 2 | |||
| Coffee 3/4 cup 1 0 | |||
| Corn, boiled on cob 1 medium 70 1 | |||
| Corn, canned, drained 1/2 cup 70 1 | |||
| Cottage Cheese, 2 percent 1/2 cup 103 2 | |||
| Crab, canned 1 cup 135 3 | |||
| Crackers, graham 2 squares 55 1 | |||
| Crackers, Saltines 4 squares 48 1 | |||
| Crackers, Wheat Thins 1 cracker 9 0 | |||
| Cucumbers, raw, pared 9 small slices 4 0 | |||
| Dates, hydrated 5 medium 110 0 | |||
| Egg, white 1 large 17 0 | |||
| Fig, dried 1 large 60 0 | |||
| Fish, Sole Au Gratin, Healthy Choice | 1 package | 270 | 5 |
| French Toast 1 piece 123 4 | |||
| Grapefruit juice, unsweetened, canned | 1/2 cup | 50 | 0 |
| Grapefruit, raw, white 1/2 medium 56 0 | |||
| Grapes, seedless, European 10 grapes 34 0 | |||
| Halibut, broiled with butter or margarine | 3 ounces | 144 | 6 |
| Ham, lunch meat 1 slice 37 1 | |||
| Hamburger bun 1 bun 129 2 | |||
| Honey 1 tablespoon 64 0 | |||
| Honeydew melon 1/10 melon 45 0 | |||
| Hotdog bun 1 bun 115 2 | |||
| Ice milk, vanilla 1/2 cup 100 3 | |||
| Jams or preserves 1 tablespoon 18 0 | |||
| Jelly 1 tablespoon 49 0 | |||
| Kiwi fruit, raw 1 medium 46 0 | |||
| Lentils, cooked 1/2 cup 106 0 | |||
| Lettuce, crisp head | |||
| 1 cup small | |||
| chunks 10 0 | |||
| Lobster 1 cup 138 2 | |||
| Macaroni, enriched, cooked 1/2 cup 78 0 | |||
| Matzo 1 piece 117 0 | |||
| Milk, 1% fat 1 cup 102 3 | |||
| Milk, 2% fat 1 cup 121 5 | |||
| Milk, chocolate, 2% 1 cup 180 5 | |||
| Milk, skim 1 cup 85 1 | |||
| Muffin, blueberry 1 medium 135 5 | |||
| Muffin, bran 1 medium 125 6 | |||
| Muffin, cornmeal 1 medium 145 5 | |||
| Muffin, English with butter 1 medium 186 5 | |||
| Muffin, English, plain 1 medium 140 1 | |||
| Mushrooms, fresh cultivated 1/2 cup sliced 12 0 | |||
| Noodles, Egg, cooked 1/2 cup 100 1 | |||
| Okra, cooked, drained 1/2 cup 23 0 | |||
| Onions, cooked, drained 1/2 cup sliced 31 0 | |||
| Orange juice, frozen, reconstituted 1/2 cup 61 0 | |||
| Orange, raw 1 medium 64 0 | |||
| Pancake 1 medium 169 5 | |||
| Peach, raw, peeled 1 medium 58 0 | |||
| Peaches, canned, juice pack 1 half 34 0 | |||
| Pear, raw 1 medium 100 1 | |||
| Pears, canned, juice packed 1 half 38 0 | |||
| Peas, canned, drained 1/2 cup 75 0 | |||
| Peas, frozen, cooked, drained 1/2 cup 55 0 | |||
| Pickle, dill 1 large 15 0 | |||
| Pickle, sweet 1 large 51 0 | |||
| Pineapple, canned, juice pack 1/2 cup 75 0 | |||
| Pineapple, raw 1/2 cup diced 41 0 | |||
| Popcorn, popped, plain, large kernel 1 cup 12 0 | |||
| Pork, roast, trimmed 3 ounces 179 8 | |||
| Potato, baked in skin 1 medium 145 0 | |||
| Potato, mashed, milk added 1/2 cup 69 1 | |||
| Pretzel, thin, twists 1 ounce 113 1 | |||
| Prune juice, canned or bottled 1/2 cup 99 0 | |||
| Prunes, dried, without pits 5 prunes 137 0 | |||
| Raisins, unbleached, seedless 1 ounce 82 0 | |||
| Raspberries, fresh 1 cup 60 1 | |||
| Rice, brown 1/2 cup 116 1 | |||
| Rice, white enriched 1/2 cup 113 0 | |||
| Rice, wild 1/2 cup 92 0 | |||
| Roll, hard, white 1 medium 155 2 | |||
| Salmon, broiled with butter or margarine | 3 ounces | 156 | 6 |
| Salsa 1 tablespoon 5 0 | |||
| Sardines, canned, drained 1 ounce 58 3 | |||
| Sauerkraut, canned 1/2 cup 21 0 | |||
| Shrimp, boiled 3 ounces 99 1 | |||
| Soup, chicken noodle 1 cup 75 2 | |||
| Soup, clam chowder, Manhattan 1 cup 78 2 | |||
| Soup, minestrone 1 cup 80 3 | |||
| Soup, split pea 1 cup 145 3 | |||
| Soup, tomato, with milk 1 cup 160 6 | |||
| Soup, tomato, with water 1 cup 88 3 | |||
| Soup, vegetable beef 1 cup 78 2 | |||
| Spaghetti, plain, cooked 1 cup 155 1 | |||
| Spinach, canned, drained 1/2 cup 125 1 | |||
| Spinach, frozen, cooked, drained 1/2 cup 24 0 | |||
| Spinach, raw, chopped 1 cup 14 0 | |||
| Squash, summer, cooked 1/2 cup 13 0 | |||
| Squash, winter, baked, mashed 1/2 cup 70 0 | |||
| Strawberries, raw 1 cup 55 1 | |||
| Sugar, brown 1 tablespoon 17 0 | |||
| Sugar, white 1 tablespoon 15 0 | |||
| Sweet potato, baked 1 medium 161 1 | |||
| Tangerine 1 medium 39 0 | |||
| Tea, brewed 1/4 cup 0 0 | |||
| Tomato juice, canned 1 cup 42 0 | |||
| Tomato, canned 1/2 cup 26 0 | |||
| Tomato, raw 1 medium 20 0 | |||
| Tuna, canned, water packed 3 1/2 ounces 126 1 | |||
| Turkey, roast, light and dark meat 3 ounces 162 5 | |||
| Turnip, cooked, drained 1/2 cup cubed 18 0 | |||
| Vegetables, mixed, cooked 1 cup 116 0 | |||
| Yogurt with fruit 1 cup 231 2 | |||
| Yogurt, plain, low fat 8 ounces 113 4 |