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DAIRY
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

FRUIT

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

STARCHES & BREAD
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

VEGETABLE GROUP
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

 

 

 

 
 

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