Breads and Bread Products

Breads

Italian

1 slice

0

Pita

1

0.6

Cracked-wheat

1 slice

0.9

Mixed-grain

1 slice

0.9

Rye

1 slice

0.9

White

1 slice

1.0

Pumpernickel

1 slice

1.1

Whole-wheat

1 slice

1.1

Oat bran

1 slice

1.2

French

1 slice

1.4

Crackers

Rye wafer

1

0

Whole-wheat, low-sodium

1

0

Rye snack

1

0.4

Wheat snack

1

0.4

Graham

1

1.3

French toast

Frozen

1 slice

5.0

Homemade

1 slice

6.7

Muffins

English

1

1.1

Oat bran, with raisins

1 small

3.0

Blueberry

1 small

4.0

Corn

1 small

4.0

Bran

1 small

5.1

Pancakes and waffles

Waffles, frozen

2 (2.5 oz.
each)

7.0

Plain pancakes

4 (4")

7.6

Buckwheat pancakes

4 small

8.0

Rolls and biscuits

Brown-and-serve roll

1

2.0

Hard roll

1

2.0

Hamburger/
hot dog bun

1

2.1

Biscuit

1 small

5.1

Others

Melba toast

1 piece

0

Matzo

1 piece

0.3

Rice cake

1

0.3

Corn tortilla

1

1.1

Bagel

1

1.4

Taco shell

1

2.2

Cereals

Wheat flakes

1 cup

0

Corn squares

1 cup

0.1

Puffed rice

1 cup

0.1

Puffed wheat

1 cup

0.1

Farina

1 cup

0.2

Shredded wheat

1 biscuit

0.3

Bran flakes

1 cup

0.7

Cornflakes

1 cup

0.7

Wheat germ,
toasted

1 Tbsp.

0.8

Raisin bran

1 cup

1.0

Bran squares

1 cup

1.4

Oat rings

1 cup

1.5

Oatmeal, instant

1 pkg.

1.7

Oatmeal, cooked

1 cup

2.4

Wheat germ, toasted

1/2 cup

6.1

Granola

1 cup

33.1

Condiments

Horseradish

1 Tbsp.

0

Soy sauce,
low-sodium

1 Tbsp.

0

Teriyaki sauce

1 Tbsp.

0

Worcestershire sauce

1 Tbsp.

0

Cranberry sauce

1/4 cup

0.1

Dill pickle

1 med.

0.1

Ketchup

1 Tbsp.

0.1

Sweet pickle

1 small

0.1

Sweet relish

1 Tbsp.

0.1

Tamari

1 Tbsp.

0.1

Yellow mustard

1 Tbsp.

0.6

Brown mustard

1 Tbsp.

1.0

Green olives

5

2.9

Tartar sauce

1 Tbsp.

8.0

Dairy Products and Eggs

Cheeses

Yogurt cheese

1 oz.

0.6

Cottage cheese,
1% fat

1/2 cup

1.2

Parmesan, grated

1 Tbsp.

1.5

American, singles

1 oz.

2.0

Swiss, diet

1 oz.

2.0

Mozzarella,
skim-milk

1 oz.

4.5

Cottage cheese, 4% fat

1/2 cup

4.7

Blue cheese

1 oz.

4.9

Ricotta, part-skim

1/4 cup

4.9

Feta

1 oz.

6.0

Monterey Jack, light

1 oz.

6.0

Mozzarella,
whole milk

1 oz.

6.1

Swiss

1 oz.

7.8

Brie

1 oz.

7.9

Ricotta, whole-milk

1/4 cup

8.0

Monterey Jack

1 oz.

8.6

American, processed

1 oz.

8.8

Colby

1 oz.

9.1

Cheddar

1 oz.

9.4

Cream cheese, regular

1 oz.

9.9

Eggs

White only, raw, large

1

0

Whole, raw, large

1

5.0

Milk and cream

Evaporated skim

1/2 cup

0.3

Skim

1 cup

0.4

Nondairy whipped topping, frozen

1 Tbsp.

0.9

Nondairy creamer

1 Tbsp.

1.0

Half-and-half

1 Tbsp.

1.7

Buttermilk

1 cup

2.2

Low-fat, 1%

1 cup

2.6

Sour cream, imitation

1 Tbsp.

2.6

Cream, light

1 Tbsp.

2.9

Sour cream, cultured

1 Tbsp.

3.0

Low-fat, 2%

1 cup

4.7

Cream, heavy, whipping

1 Tbsp.

5.5

Whole, 3.3%

1 cup

8.2

Evaporated whole

1/2 cup

9.6

Yogurt

Plain, nonfat

1 cup

0.4

Plain, low-fat

1 cup

3.5

Plain, whole

1 cup

7.4

Desserts and Snacks

Cakes

Angel food Cake (2 oz.)

1 slice

0.1

Sponge Cake

1 slice

3.1

Strawberry shortcake

1 slice

8.9

Pound Cake (1 oz.)

1 slice

9.0

White Cake, with chocolate icing

1 slice

11.0

Candies

Chocolate fudge, plain

1 oz.

2.9

Milk chocolate, with almonds

1 oz.

10.1

Milk chocolate, with peanuts

1 oz.

10.8

Cookies and brownies

Gingersnap

1

0.6

Vanilla wafer

1

0.9

Fig bar

1

1.0

Chocolate chip

1

2.2

Chocolate/vanilla sandwich

1

2.3

Brownie, with chocolate icing

1

5.0

Cupcakes

No icing

1

3.0

Devil's food, with icing

1

4.0

Chocolate, with icing

1

5.0

Doughnuts

Plain

1 (2 oz.)

10.8

Frozen desserts

Fruit-flavored frozen yogurt

1/2 cup

1.0

Orange sherbet

1/2 cup

1.9

Vanilla ice milk

1/2 cup

2.8

Vanilla ice cream

1/2 cup

7.2

Vanilla ice cream, premium

1/2 cup

11.9

Pastries

Apple turnover

1 oz.

4.7

Eclair, with custard and icing

1

13.6

Cheesecake

1 slice

16.3

Pies

Apple

1 slice

13.1

Custard

1 slice

14.0

Blueberry

1 slice

15.0

Chocolate cream

1 slice

15.1

Pecan

1 slice

27.0

Pudding and gelatin

Gelatin

1/2 cup

0

Vanilla pudding, sugar-free, 2% milk

1/2 cup

1.2

Chocolate pudding, sugar-free, 2% milk

1/2 cup

1.9

Chocolate pudding

1/2 cup

4.0

Tapioca pudding

1/2 cup

4.0

Rice pudding, with raisins

1/2 cup

4.1

Vanilla pudding

1/2 cup

5.0

Custard, baked

1/2 cup

7.5

Dips and Dressings

Dips

Clam, garlic or French onion

1 Tbsp.

2.0

Guacamole

1 Tbsp.

2.0

Jalapeño or green onion

1 Tbsp.

2.0

Bacon and horseradish

1 Tbsp.

2.5

Dressings

Italian, no oil

1 Tbsp.

0

Sweet-and-sour

1 Tbsp.

0.3

Blue cheese, low-fat

1 Tbsp.

0.9

French, low-calorie

1 Tbsp.

0.9

Italian, low-calorie

1 Tbsp.

1.5

Mayonnaise-style

1 Tbsp.

5.2

French

1 Tbsp.

6.0

Ranch-style

1 Tbsp.

6.0

Italian, regular

1 Tbsp.

7.1

Blue cheese

1 Tbsp.

7.6

Russian

1 Tbsp.

7.6

Vinegar and oil

1 Tbsp.

8.0

Thousand Island

1 Tbsp.

8.1

Fats and Oils

Butter

Whipped

1 tsp.

2.4

Regular

1 tsp.

3.8

Margarine

Corn oil, diet

1 tsp.

1.9

Whipped

1 tsp.

2.7

Corn oil, stick

1 tsp.

3.8

Corn or safflower oil, soft

1 tsp.

3.8

Mayonnaise

Low-calorie

1 tsp.

1.3

Regular

1 tsp.

3.7

Oils

Olive

1 tsp.

4.5

Vegetable

1 tsp.

4.5

Fruits and Juices

Dried fruits

Dates

1/2 cup

0.4

Prunes

1/2 cup

0.4

Raisins

1/2 cup

0.4

Figs

1/2 cup

1.2

Fresh fruits

Grapefruit

1/2 med.

0.1

Grapes

10

0.1

Peach

1 med.

0.1

Casaba melon, cubed

1 cup

0.2

Figs

2 small

0.2

Honeydew melon, cubed

1 cup

0.2

Orange, all varieties

1 med.

0.2

Papaya, cubed

1 cup

0.2

Kiwifruit

1 med.

0.3

Apricots

3 med.

0.4

Cantaloupe, cubed

1 cup

0.4

Apple, with peel

1 med.

0.5

Banana

1 med.

0.6

Blueberries

1 cup

0.6

Mango

1 med.

0.6

Nectarine

1 med.

0.6

Strawberries

1 cup

0.6

Bartlett pear

1 med.

0.7

Pineapple, cubed

1 cup

0.7

Raspberries

1 cup

0.7

Sweet cherries

10

0.7

Watermelon, cubed

1 cup

0.7

Plums

2 med.

0.8

Florida avocado

1 med.

15.4

California avocado

1 med.

30.0

Juices

Cranberry

1 cup

0.1

Prune

1 cup

0.1

Grape

1 cup

0.2

Apple

1 cup

0.3

Orange

1 cup

0.5

Gravies and Sauces

Gravies

Beef, canned

1/4 cup

1.2

Turkey, canned

1/4 cup

1.2

Mushroom

1/4 cup

1.6

Chicken, canned

1/4 cup

3.6

Sauces

Chili

1/4 cup

0

Tomato, canned

1/4 cup

0.1

Barbecue

1/4 cup

1.2

Taco, canned

1/4 cup

1.4

Marinara, canned

1/4 cup

2.1

Spaghetti, canned

1/4 cup

3.0

White, thin

1/4 cup

4.9

White, medium

1/4 cup

7.8

White, thick

1/4 cup

10.6

White, very thick

1/4 cup

13.5

Legumes

Beans

Mung, sprouted

1 cup

0.2

Lima, boiled

1 cup

0.5

Navy, cooked

1 cup

1.0

Red kidney, canned

1 cup

1.0

White, small, boiled

1 cup

1.2

Refried

1 cup

2.7

Garbanzo, canned

1 cup

4.6

Others

Lentils, boiled

1 cup

0.7

Peas, split, dried, cooked

1 cup

1.0

Meats

Beef

Bottom roast, lean

3.5 oz.

9.6

Arm pot roast

3.5 oz.

9.9

Rib roast, lean

3.5 oz.

13.7

Blade pot roast

3.5 oz.

15.2

Hamburger, extra lean

3.5 oz.

16.0

Hamburger, lean

3.5 oz.

18.4

Salami

3.5 oz.

19.9

Lamb

Rib chop, lean, broiled

1

7.4

Leg, lean, roasted

3.5 oz.

7.7

Shoulder, lean, roasted

3.5 oz.

10.7

Pork

Canadian bacon

1 slice

2.0

Tenderloin roast, lean

3.5 oz.

4.8

Ham, extra lean

3.5 oz.

5.5

Ham roast

3.5 oz.

8.9

Loin roast, lean

3.5 oz.

13.5

Shoulder roast

3.5 oz.

14.9

Chop, lean, broiled

3.5 oz.

15.2

Italian sausage links (3.5 oz.)

11/2

17.2

Bologna (3.5 oz.)

4 slices

19.7

Loin roast, lean and fat

3.5 oz.

21.5

Chop, lean and fat, broiled

3.5 oz.

27.0

Sausage patties (3.5 oz.)

4

30.9

Sausage links (3.5 oz.)

8

32.4

Veal

Shoulder and
arm roast, lean

3.5 oz.

5.8

Rib, lean, braised

3.5 oz.

7.8

Pastas and Grains

Pastas

Whole-wheat macaroni, cooked

1 cup

0.8

Spaghetti, cooked

1 cup

1.0

Spinach pasta, cooked

1 cup

1.3

Egg noodles, cooked

1 cup

2.0

Chow mein noodles

1 cup

11.0

Grains

White rice, cooked

1 cup

0

Bulgur, cooked

1 cup

0.4

Brown rice, cooked

1 cup

1.8

Spanish rice, cooked

1 cup

4.2

Poultry

Chicken

Breast, no skin, roasted

3.5 oz.

3.5

Thigh, no skin, roasted

1 small

5.7

Chicken roll, light meat

3.5 oz.

7.3

Breast, with skin, roasted

3.5 oz.

7.8

Leg, no skin, roasted

3.5 oz.

8.0

Leg, no skin, stewed

3.5 oz.

8.1

Breast, floured, fried

3.5 oz.

8.8

Thigh, floured, fried

1 small

9.2

Breast, batter-fried

3.5 oz.

13.1

Leg, roasted

1 small

15.4

Dark meat, with skin, roasted

3.5 oz.

15.8

Salad

3.5 oz.

17.5

Duck

No skin, roasted

3.5 oz.

11.1

With skin, roasted

3.5 oz.

28.2

Goose

No skin, roasted

3.5 oz.

12.6

With skin, roasted

3.5 oz.

21.7

Turkey

Breast, no skin, roasted

3.5 oz.

0.7

Turkey loaf, from breast

3.5 oz.

1.6

Smoked

3.5 oz.

3.9

Turkey ham, from thigh

3.5 oz.

5.0

Dark meat, no skin

3 oz.

7.2

Turkey pastrami

3.5 oz.

7.2

Turkey roll, light meat

3.5 oz.

7.2

Nuts and Seeds

Chestnuts, roasted

1/2 cup

0.9

Sesame seeds, roasted

1 Tbsp.

4.3

Pumpkin/squash seeds, roasted

1/2 cup

6.0

Cashews, oil-roasted

1/2 cup

31.4

Cashews, dry-roasted

1/2 cup

31.8

Pistachios, dry-roasted

1/2 cup

33.8

Almonds, dry-roasted, whole

1/2 cup

35.6

Peanuts, oil-roasted

1/2 cup

35.7

Sunflower seeds, dried

1/2 cup

35.7

Spanish peanuts, dried

1/2 cup

35.9

Filberts (hazelnuts)

1/2 cup

36.0

Pecans

1/2 cup

36.6

Persian/English walnuts

1/2 cup

37.1

Brazil nuts

1/2 cup

46.4

Macadamia nuts

1/2 cup

49.4

Seafood

Finfish

Anchovy, fillet, canned

1

0.4

Tuna, light meat, canned in water

3.5 oz.

0.5

Cod, cooked

3.5 oz.

0.9

Haddock, cooked

3.5 oz.

0.9

Flounder, broiled

3.5 oz.

1.5

Sole, broiled

3.5 oz.

1.5

Red snapper, cooked

3.5 oz.

1.7

Halibut, broiled

3.5 oz.

2.9

Rainbow trout, cooked

3.5 oz.

4.3

Swordfish, cooked

3.5 oz.

5.1

Pink salmon, canned

3.5 oz.

6.0

Bluefin tuna, cooked, dry heat

3.5 oz.

6.2

Salmon, cooked

3.5 oz.

7.5

Tuna, canned in oil, drained

3.5 oz.

8.1

Sardines, canned, in tomato sauce

3.5 oz.

11.9

Mackerel, cooked

3.5 oz.

17.6

Shellfish

Shrimp, cooked

3.5 oz.

1.1

Scallops, steamed

3.5 oz.

1.4

Clams, cooked

3.5 oz.

5.8

Scallops, breaded, fried

3.5 oz.

11.4

Shrimp, breaded, fried

3.5 oz.

12.1

Vegetables

Carrot, raw

1 med.

0.1

Celery

1 stalk

0.1

Romaine lettuce

1 cup

0.1

Sweet potato, baked

1 med.

0.1

Zucchini, boiled

1 cup

0.1

Butternut squash, baked

1 cup

0.2

Cauliflower, raw

1 cup

0.2

Potato, baked, no peel

1 med.

0.2

Spinach

1 cup

0.2

Acorn squash, baked

1 cup

0.3

Mushrooms

1 cup

0.3

Sweet pepper

1 small

0.3

Tomato

1 med.

0.3

Broccoli, boiled

1 cup

0.4

Cabbage, boiled

1 cup

0.4

Green beans, boiled

1 cup

0.4

Asparagus, boiled

1 cup

0.6

Summer squash, boiled

1 cup

0.6

Brussels sprouts, boiled

1 cup

0.8

Corn, fresh, boiled ear

1 small

1.0

Onion ring, fried

1

3.0

French fries, frozen

10 pieces

4.4

Hash-brown potatoes, frozen

1/2 cup

9.0