| |
|
| Food and Description |
Portion
size |
Calories |
Carbs |
Protein |
Fat |
| Buttermilk |
1 cup |
100 |
12 |
8 |
2 |
| Cheese, American |
1 ounce |
105 |
1 |
6 |
9 |
| Cheese, Cheddar, shredded |
1 ounce |
115 |
0 |
7 |
9 |
| Cheese, Feta, crumbled |
1 ounce |
75 |
1 |
4 |
6 |
| Cheese, Mozzarella, skim, shredded |
1 ounce |
70 |
1 |
7 |
4 |
| Cheese, Parmesan, grated |
1 Tbsp |
25 |
0 |
2 |
2 |
| Cheese, Swiss |
1 ounce |
105 |
1 |
8 |
8 |
| Cottage Cheese, creamed |
1/2 cup |
115 |
3 |
14 |
5 |
| Cottage Cheese, lowfat |
1/2 cup |
82 |
3 |
14 |
3 |
| Egg, large |
1 |
75 |
0.5 |
6.5 |
5 |
| Egg white |
1 |
16.5 |
0.5 |
3.5 |
0 |
| Egg yolk |
1 |
59 |
0.5 |
2.5 |
5 |
| Half and Half |
1 Tbsp |
20 |
0.5 |
0.5 |
2 |
| Milk, Skim |
1 cup |
85 |
12 |
8 |
0 |
| Milk, lowfat, 1% fat |
1 cup |
100 |
12 |
8 |
3 |
| Milk, 2% fat |
1 cup |
120 |
12 |
8 |
5 |
| Milk, Whole, 3.3% fat |
1 cup |
150 |
12 |
8 |
8 |
| Sour Cream |
1 Tbsp. |
58 |
0.5 |
0.5 |
6 |
| Soy Milk |
1 cup |
75 |
4 |
6 |
4 |
| Whipped Cream |
1 Tbsp. |
50 |
0.5 |
0.5 |
6 |
| Whipping Cream, light |
1 Tbsp |
45 |
0 |
0 |
5 |
| Yogurt, Fruit, lowfat |
1 cup |
225 |
42 |
9 |
3 |
| Yogurt, Non-fat |
1cup |
120 |
17 |
13 |
0 |
| Yogurt, Plain, lowfat |
1 cup |
125 |
17 |
13 |
1 |
|
Food and Description |
Portion size |
Calories |
Carbs |
Protein |
Fat |
| Apple |
1 |
80 |
21 |
0 |
0 |
| Apple Juice |
3/4 cup |
85 |
21 |
0 |
0 |
| Apricot |
1 |
17 |
4 |
1 |
0 |
| Avocado |
1/2 medium |
150 |
6 |
2 |
15 |
| Banana |
1 |
105 |
27 |
1 |
1 |
| Blackberries |
4 oz. |
59 |
14 |
1 |
0.5 |
| Blueberries |
4 oz. |
65 |
16 |
1 |
0.05 |
| Cantaloupe |
1/2 cup |
30 |
7 |
1 |
0 |
| Cranberry Juice Cocktail |
3/4 cup |
110 |
27 |
0 |
0 |
| Fruit salad, canned in heavy syrup |
1/2 cup |
95 |
25 |
0 |
0 |
| Grapefruit, white |
2-Jan |
40 |
10 |
1 |
0 |
| Grapes |
1/2 cup |
55 |
14 |
1 |
0 |
| Honey Dew Melon |
3 oz. |
198 |
52 |
2.5 |
0.5 |
| Kiwi |
1 |
46 |
11 |
1 |
0.5 |
| Mango |
1/2 medium |
70 |
18 |
0.5 |
0.5 |
| Orange |
1 |
65 |
16 |
1 |
0 |
| Orange Juice |
3/4 cup |
85 |
19 |
1 |
0 |
| Peach |
1 |
40 |
10 |
1 |
0 |
| Peaches, canned in heavy syrup |
1/2 cup |
95 |
26 |
1 |
0 |
| Pear |
1 |
100 |
25 |
1 |
0 |
| Pineapple |
4 oz. |
55 |
14 |
0.5 |
0.5 |
| Pineapple, canned in juice |
1/2 cup |
75 |
20 |
0 |
0 |
| Pineapple Juice |
3/4 cup |
105 |
25 |
1 |
0 |
| Plum |
1 |
36 |
9 |
0.5 |
0.5 |
| Raisins, seedless |
1/3 cup |
150 |
39 |
2 |
0 |
| Red Raspberries |
4 oz. |
55 |
13 |
1 |
0.5 |
| Strawberries |
1/1 cup |
20 |
5 |
0 |
0 |
| Watermelon |
1/2 cup |
25 |
6 |
1 |
0 |
MEAT, POULTRY, FISH, & EGGS |
| Food and Description |
Portion size |
Calories |
Carbs |
Protein |
Fat |
| Bacon, cooked |
3 slices |
110 |
0 |
6 |
9 |
| Beans, BBQ, baked |
1/2 cup |
130 |
26 |
6 |
1 |
| Beef, Chuck, Arm Pot Roast, braised |
3 ounces |
180 |
0 |
28 |
7 |
| Beef, Eye Round Roast, roasted |
3 ounces |
140 |
0 |
25 |
4 |
| Beef, Sirloin Steak, broiled |
3 ounces |
170 |
0 |
26 |
6 |
| Beef, Tenderloin Steak, broiled |
3 ounces |
180 |
0 |
24 |
9 |
| Bologna, beef |
1 slice |
70 |
0 |
3 |
7 |
| Chicken Breast, baked |
3 ounces |
120 |
0 |
24 |
2 |
| Chicken Thigh, baked |
3 ounces |
150 |
0 |
21 |
7 |
| Egg, fried |
1 large |
90 |
1 |
6 |
7 |
| Egg, white |
1 large |
17 |
0 |
4 |
0 |
| Fish Sticks, Finfish, frozen, reheated |
3 ounces |
200 |
19 |
9 |
10 |
| Frankfurter, Beef and Pork, cooked |
1 frank |
145 |
1 |
5 |
13 |
| Ground Beef, extra lean |
3.5 ounces |
265 |
0 |
28 |
16 |
| Ground Beef, 10% fat, broiled |
3 ounces |
210 |
0 |
27 |
11 |
| Lamb Loin Chop, broiled |
3 ounces |
180 |
0 |
25 |
8 |
| Lentils, boiled |
1/2 cup |
115 |
20 |
9 |
1 |
| Ham, baked, lean only |
3 ounces |
60 |
1 |
12 |
2 |
| Pork Chop, Top Loin, broiled |
3 ounces |
170 |
0 |
26 |
7 |
| Pork Loin, Tenderloin Roast, roasted |
3 ounces |
140 |
0 |
25 |
4 |
| Shrimp, boiled |
3 ounces |
85 |
0 |
18 |
1 |
| Tuna Salad |
1/2 cup |
385 |
19 |
33 |
19 |
| Tuna, White, water packed |
3 ounces |
115 |
0 |
23 |
2 |
| Turkey, Breast, baked |
3 ounces |
120 |
0 |
24 |
1 |
| Veal Cutlet, roasted |
3 ounces |
130 |
0 |
24 |
3 |
| Whitefish, baked |
3 ounces |
145 |
0 |
21 |
6 |
| Tofu |
3.5 ounces |
75 |
2 |
8 |
5 |
OILS, SEEDS, NUTS and SWEETS |
| Food and Description |
Portion size |
Calories |
Carbs |
Protein |
Fat |
| Bar, Milk Chocolate |
1.5 ounces |
240 |
26 |
3 |
14 |
| Butter |
1 teaspoon |
36 |
0 |
0 |
4 |
| Brownie, from mix |
2 x 2 inch |
140 |
22 |
1 |
5 |
| Cake, Yellow, iced |
1/12 cake |
290 |
44 |
3 |
12 |
| Catsup |
1 tablespoon |
15 |
4 |
0 |
0 |
| Chocolate Syrup |
2 tablespoons |
80 |
22 |
1 |
0 |
| Cookie, Chocolate Chip |
2 |
100 |
12 |
1 |
5 |
| Cookie, Oatmeal Raisin |
2 |
115 |
20 |
2 |
4 |
| Cream Cheese |
2 tablespoons |
100 |
1 |
2 |
10 |
| Doughnut, glazed |
1 |
230 |
30 |
2 |
12 |
| Dressing, French |
1 tablespoon |
65 |
4 |
0 |
6 |
| Dressing, French, low calorie |
1 tablespoon |
20 |
4 |
0 |
1 |
| Dressing, Italian |
1 tablespoon |
70 |
2 |
0 |
7 |
| Dressing, Italian, low calorie |
1 tablespoon |
15 |
1 |
0 |
2 |
| Frozen Yogurt, vanilla, soft serve |
1/2 cup |
115 |
17 |
3 |
4 |
| Gelatin dessert |
1/2 cup |
80 |
19 |
2 |
0 |
| Granola Bar |
1 ounce |
135 |
18 |
3 |
6 |
| Hard Candy |
1 piece |
25 |
6 |
0 |
0 |
| Jelly |
1 tablespoon |
50 |
14 |
0 |
0 |
| Jelly Beans |
10 large |
105 |
26 |
0 |
0 |
| Maple Syrup |
1 tablespoon |
50 |
13 |
0 |
0 |
| Margarine, Corn Oil |
1 teaspoon |
35 |
0 |
0 |
4 |
| Mayonnaise |
1 tablespoon |
100 |
0 |
0 |
11 |
| Milkshake, chocolate, lowfat |
10 ounces |
320 |
66 |
12 |
2 |
| Mustard, Yellow |
1 teaspoon |
4 |
1 |
0 |
0 |
| Ice Cream, vanilla, 10% fat |
1/2 cup |
130 |
16 |
2 |
7 |
| Oil, Vegetable |
1 tablespoon |
120 |
0 |
0 |
14 |
| Peanut Butter |
2 tablespoons |
190 |
7 |
8 |
16 |
| Peanuts, dry roasted |
1 ounce |
165 |
6 |
7 |
14 |
| Pickle, Dill |
1 large |
12 |
3 |
0 |
0 |
| Popcorn, light, microwave |
3 cups |
50 |
9 |
2 |
1 |
| Pretzels |
1 ounce |
110 |
23 |
3 |
1 |
| Pudding, Vanilla |
1/2 cup |
170 |
29 |
4 |
4 |
| Sherbet, fruit flavored |
1/2 cup |
125 |
27 |
1 |
2 |
| Soft Drink, regular |
12 fluid ounces |
250 |
39 |
0 |
0 |
| Soft Drink, diet |
12 fluid ounces |
3 |
0 |
0 |
0 |
| Sugar, white |
1 teaspoon |
15 |
4 |
0 |
0 |
| Sunflower Seeds, dry roasted |
1 ounce |
165 |
7 |
6 |
14 |
| Tortilla Chips |
1 ounce (about 12) |
140 |
18 |
2 |
7 |
|
| Food and Description |
Portion size |
Calories |
Carbs |
Protein |
Fat |
| Bagel |
1 medium |
165 |
31 |
6 |
1 |
| Beans, dried |
4 oz. |
150 |
27 |
10 |
1 |
| Bread, White, enriched |
1 slice |
65 |
12 |
2 |
1 |
| Bread, Whole Wheat |
1 slice |
60 |
11 |
2 |
1 |
| Cereal, Corn Flakes |
1 cup |
110 |
24 |
2 |
0 |
| Cereal, Raisin Bran |
1 cup |
130 |
31 |
4 |
1 |
| Crackers, Saltine |
4 |
50 |
9 |
1 |
1 |
| Cornbread |
2 1/2 x 2 1/2 inches |
180 |
28 |
4 |
6 |
| Cream of Wheat, instant, cooked |
3/4 cup |
115 |
24 |
3 |
0 |
| Danish Pastry Roll, plain |
1 |
160 |
19 |
3 |
9 |
| Graham Crackers |
2 |
60 |
10 |
1 |
2 |
| Hamburger Roll |
1 |
115 |
20 |
3 |
2 |
| Muffin |
4 oz. |
346 |
58 |
7 |
10 |
| Oatmeal, cooked |
1/2 cup |
75 |
13 |
3 |
1 |
| Pancake, plain or buttermilk |
1 |
60 |
9 |
2 |
2 |
| Pasta |
4 oz. |
120 |
32 |
5.5 |
1 |
| Potato |
1 medium |
220 |
32 |
5 |
0.5 |
| Rice, white, cooked |
1/2 cup |
130 |
29 |
3 |
0 |
| Rice, brown, cooked |
8 oz. |
250 |
52 |
6 |
2 |
| Sweet Potato |
4 oz. |
60 |
14 |
1 |
0 |
| Tortilla, corn, enriched |
1 |
65 |
13 |
2 |
1 |
| Tortilla, flower |
1 |
120 |
17 |
2 |
5 |
| Waffle, from mix |
1 (7-inch) |
205 |
27 |
7 |
8 |
|
| Food and Description |
Portion Size |
Calories |
Carbs |
Protein |
Fat |
| Asparagus, cooked |
4 spears |
15 |
3 |
2 |
0 |
| Broccoli, chopped, cooked |
1/2 cup |
25 |
5 |
3 |
0 |
| Brussel Sprouts |
4 oz. |
49 |
10 |
4 |
0.5 |
| Cabbage, shredded |
1/2 cup |
10 |
2 |
0 |
0 |
| Carrots, cooked |
1/2 cup |
35 |
8 |
1 |
0 |
| Carrots, raw |
1 medium |
30 |
7 |
1 |
0 |
| Cauliflower, raw |
1/2 cup |
10 |
2 |
1 |
0 |
| Celery, raw |
1 stalk |
5 |
1 |
0 |
0 |
| Collard Greens, chopped, boiled |
1 cup |
35 |
8 |
2 |
0 |
| Corn on the cob |
1 |
70 |
18 |
3 |
0.5 |
| Corn, canned, drained |
1/2 cup |
65 |
15 |
2 |
1 |
| Cucumbers, sliced, raw |
1/2 cup |
10 |
2 |
0 |
0 |
| Eggplant, cooked |
1/2 cup |
15 |
3 |
0 |
0 |
| Green Beans, cooked |
1/2 cup |
20 |
5 |
1 |
0 |
| Lettuce, Iceberg, raw |
2 large leaves |
4 |
1 |
0 |
0 |
| Lettuce, Romaine, raw |
1/2 cup |
4 |
1 |
0 |
0 |
| Mushrooms, canned |
1/2 cup |
20 |
4 |
1 |
0 |
| Onion, chopped, raw |
1 tablespoon |
4 |
1 |
0 |
0 |
| Onion Rings, frozen, heated |
7 rings |
285 |
27 |
4 |
19 |
| Peas, green, cooked |
1/2 cup |
65 |
13 |
4 |
0 |
| Peppers, green or red, raw |
1/2 cup |
15 |
3 |
0 |
0 |
| Potato, baked with skin |
1 |
220 |
51 |
5 |
0 |
| Potatoes, French fried |
10 fries |
160 |
20 |
2 |
8 |
| Potatoes, mashed |
1/2 cup |
110 |
18 |
2 |
4 |
| Radishes, raw |
5 |
4 |
1 |
0 |
0 |
| Spinach, cooked |
1/2 cup |
20 |
3 |
3 |
0 |
| Squash, Butternut, cooked |
1/2 cup |
45 |
12 |
2 |
0 |
| Squash, Summer, raw |
1/2 cup |
10 |
2 |
1 |
0 |
| Tomato, raw |
1 |
25 |
6 |
1 |
0 |
| Tomatoes, canned |
1/2 cup |
35 |
8 |
1 |
0 |
| Tomato Juice |
3/4 cup |
30 |
8 |
1 |
0 |
|
|
|
