| FOOD | Measure | Calories | Carb. (g) | Protein (g) | Fat (g) |
| DAIRY PRODUCTS | |||||
| Buttermilk, fluid, cultured, made from skim milk | 1 cup | 90 | 12 | ||
| Cheese, cottage, creamed. | 3 oz. | 90 | 3 | ||
| Cream, half and half. | 1 cup | 325 | 11 | ||
| Ice cream, Vanilla. | 1 cup | 269 | 32 | ||
| Milk, fluid:Nonfat (skim) | 1 cup | 90 | 12 | 8 | trace |
| Low fat | 1 cup | 120 | 12 | 8 | 5 |
| Whole, 3.5% fat | 1 cup | 160 | 12 | 8 | 8 |
| Processed Cheese: | |||||
| American, Cheddar, Swiss. | 1 oz. | 113 | trace | ||
| Yogurt, whole milk. | 1 cup | 150 | 12 | ||
| EGGS. | |||||
| Raw | 1 | 80 | trace | ||
| Scrambled | 1 | 110 | 1 | ||
| MEAT AND POULTRY | |||||
| Bacon | 2 slices | 90 | 1 | ||
| Beef, lean | 3 oz. | 245 | 0 | ||
| Meat (general): | |||||
| Lean | 1 oz. | 55 | 0 | 7 | 3 |
| Medium-fat | 1 oz. | 75 | 0 | 7 | 5 |
| High-fat | 1 oz. | 100 | 0 | 7 | 8 |
| Chicken, cooked: | |||||
| Flesh only, broiled | 3 oz. | 115 | 0 | ||
| Chicken,fried: | |||||
| Breast, 1/2 medium | 4.9 oz. | 364 | 13 | ||
| Drumstick, medium | 2.5 oz. | 193 | 6 | ||
| Wing, medium | 1.7 oz. | 159 | 5 | ||
| Chicken pot pie, baked | 8 oz. | 535 | 42 | ||
| Frankfurter: Beef | 2 oz. | 186 | 1 | ||
| Chicken | 1.6 oz. | 119 | 3 | ||
| Ham, light cure, lean | 3 oz. | 245 | 0 | ||
| Hamburger, regular | 3 oz. | 245 | 0 | ||
| Lamb chop, thick with bone | 4.8 oz. | 400 | 0 | ||
| Liver, beef, fried | 2 oz. | 135 | 3 | ||
| Pork, roast, lean | 3 oz. | 200 | 0 | ||
| Steak, broiled, lean | 3 oz. | 330 | 0 | ||
| Turkey:Dark meat, roasted | 1 oz. | 52 | 0 | ||
| Light meat, roasted | 1 oz. | 44 | 0 | ||
| Veal cutlet | 3 oz. | 185 | 0 | ||
| FISH | |||||
| Caviar, Beluga, 1rd tsp | .35 oz. | 26 | 3.3 | ||
| Clams, raw, meat only | 3 oz | 65 | 2 | ||
| Cod, baked or broiled | 3 oz | 103 | trace | ||
| Crabmeat, canned | 3 oz | 85 | 1 | ||
| Fish Sticks, battered, fried | 1 | 49 | 2 | ||
| Lobster, steamed or broiled | 1 cup | 142 | 2 | ||
| Oysters, raw meat | 1 cup | 160 | 8 | ||
| Slamon, pink, canned | 3 oz | 120 | 0 | ||
| Shrimp: Battered, fried | 1 cup | 317 | 16 | ||
| Canned | 3 oz | 100 | 1 | ||
| Tuna, water pack | 3 oz | 80 | 0 | ||
| VEGETABLES & VEGETABLE PRODUCTS | |||||
| Asparagus, canned | 1 cup | 45 | 7 | ||
| Beans: Calico, pinto | |||||
| red Mexican | 1 cup | 195 | 36 | ||
| Green, snap, cooked | 1 cup | 30 | 7 | ||
| Beets, cooked | 2 bts. | 30 | 7 | ||
| Brocoli: Cooked | 1 cup | 26 | 4.8 | ||
| Raw, 5.5" long | 1 piece | 32 | 5.9 | ||
| Brussels sprouts, cooked | 1 cup | 55 | 10 | ||
| Cabbage: Cooked | 1 cup | 15 | 4 | ||
| Raw | 1 cup | 15 | 4 | ||
| Carrots: Cooked | 1 cup | 45 | 10 | ||
| Raw, small | 1 | 20 | 5 | ||
| Cauliflower, cooked | 1 cup | 25 | 5 | ||
| Celery, raw stalk, large | 1 | 5 | 2 | ||
| Corn: Canned | 1 cup | 170 | 40 | ||
| Fresh | 1 ear | 70 | 16 | ||
| Cucumbers, raw | 10 oz. | 30 | 7 | ||
| Lettuce: Iceberg | 1 cup | 7 | 1 | ||
| Romaine | 1 cup | 8 | 1 | ||
| Mushrooms, canned | 1 cup | 40 | 6 | ||
| Onions: Green, raw | 1 tblsp. | 2 | trace | ||
| Raw, medium | 1 | 40 | 10 | ||
| Peas, green: Canned | 1 cup | 165 | 31 | ||
| Fresh Cooked | 1 cup | 115 | 19 | ||
| Pepper (capsicum), green, cooked | 1/2 cup | 12 | 3 | ||
| Potato: baked, medium | 1 | 90 | 21 | ||
| French fried | 10 pieces | 110 | 14 | ||
| Mashed with milk | 1 cup | 125 | 25 | ||
| Potato chips, medium | 10 | 115 | 10 | ||
| Radish, raw, small | 0.3 oz. | 1 | trace | ||
| Saurkraut, canned | 1 cup | 45 | 9 | ||
| Spinach, cooked | 1 cup | 40 | 6 | ||
| Squash: Summer, cooked | 1 cup | 30 | 7 | ||
| Winter, baked | 1 cup | 130 | 32 | ||
| Sweet potatoes | |||||
| baked | 1 | 155 | 36 | ||
| Candied, small | 1 | 295 | 60 | ||
| Tomatoes, raw, medium | 1 | 40 | 9 | ||
| Tomato juice, canned | 1 cup | 45 | 10 | ||
| GRAIN PRODUCTS | |||||
| Bagel, egg | 1 | 165 | 28 | ||
| Biscuits, baking powder | 1 | 105 | 13 | ||
| Bread: Cracked wheat | 1 slice | 70 | 14 | ||
| Bread: Starch | 1 slice | 80 | 15 | 3 | trace |
| French, enriched | 1 slice | 98 | 18 | ||
| Italian, enriched | 1 slice | 85 | 17 | ||
| Raisin | 1 slice | 70 | 13 | ||
| Rye, American | 1 slice | 66 | 12 | ||
| White, enriched | 1 slice | 65 | 12 | ||
| Bun: Hamburger, hotdog | 1 | 119 | 21 | ||
| Cake: Angelfood | 1 slice | 142 | 32 | ||
| Pound | 1 slice | 160 | 16 | ||
| Cereals: | |||||
| Bran flakes (40% bran) | 1 cup | 105 | 28 | ||
| Frosted flakes, Kellogg | 1 cup | 133 | 32 | ||
| Granola | 1 cup | 541 | 61 | ||
| Crackers, saltine | 4 | 50 | 8 | ||
| Danish pastry, round piece | 1 | 275 | 30 | ||
| Donuts: Cake | 1 | 125 | 16 | ||
| Jelly | 1 | 253 | 28 | ||
| Glazed | 1 | 243 | 27 | ||
| Oatmeal, cooked | 1 cup | 190 | 39 | ||
| Macaroni, enriched, cooked | 1 cup | 130 | 23 | ||
| Pancake, 5" diameter | 1 | 88 | 12 | ||
| Pie: Apple | 1 slice | 350 | 51 | ||
| Pumpkin | 1 slice | 275 | 32 | ||
| Pizza (cheese), 1/8 of 14" pie | 1 slice | 185 | 27 | ||
| Popcorn, plain | 1 cup | 25 | 5 | ||
| Rice: Brown | 1 cup | 232 | 50 | ||
| White, long grain | 1 cup | 121 | 29 | ||
| Spaghetti, enriched, cooked | 1 cup | 155 | 32 | ||
| Tortilla: Corn, 6" diameter | 1 | 41 | 8 | ||
| Flour, 8" diameter | 1 | 154 | 28 | ||
| Waffle, 4" square | 1 | 102 | 16 | ||
| SOUPS (canned, condensed) | |||||
| Chicken noodle | 1 cup | 62 | 8 | ||
| Clam Chowder: | |||||
| Manhattan | 1 cup | 81 | 12 | ||
| New England | 1 cup | 130 | 11 | ||
| Tomato | 1 cup | 88 | 16 | ||
| Vegetable beef | 1 cup | 78 | 7 | ||
| Vegetarian | 1 cup | 78 | 13 | ||
| FATS & OILS | |||||
| Butter, regular | 1 pat | 36 | 0 | ||
| Margarine | 1 pat | 18 | trace | ||
| Salad dressing: | |||||
| Italian | 1 tblsp. | 69 | 2 | ||
| Mayonnaise | 1 tblsp. | 100 | trace | ||
| Ranch | 1 tblsp. | 54 | 1 | ||
| Roquefort | 1 tblsp. | 77 | 1 | ||
| Thousand Island | 1 tblsp. | 80 | 3 | ||
| Vegetable fats | 1 cup | 1,770 | 0 | ||
| SUGARS & SWEETS | |||||
| Candy: Milk choc., swtnd. | 1 oz. | 145 | 16 | ||
| Plain fudge | 1 oz. | 115 | 21 | ||
| Chocolate syrup, fudge type | 1 oz. | 125 | 20 | ||
| Honey | 1 tblsp. | 65 | 17 | ||
| Jellies | 1 tblsp. | 50 | 13 | ||
| Sugar: Brown | 1 cup | 820 | 212 | ||
| Granulated | 1 cup | 770 | 199 | ||
| FRUITS & FRUIT PRODUCTS | |||||
| Apple, medium, fresh | 1 | 70 | 18 | ||
| Apple juice | 1 cup | 120 | 30 | ||
| Applesauce, canned, | |||||
| sweetened | 1 cup | 230 | 61 | ||
| Banana, medium, fresh | 1 | 100 | 26 | ||
| Blueberries, fresh | 1 cup | 85 | 21 | ||
| Cantaloupe, medium, fresh | half | 60 | 14 | ||
| Cherries, fresh | 10 | 49 | 11 | ||
| Grapefruit, medium white, fresh | half | 45 | 12 | ||
| Grapefruit juice, unswtnd. | 1 cup | 100 | 24 | ||
| Grapes, seedless, fresh | 1 cup | 65 | 15 | ||
| Grape juice | 1 cup | 165 | 42 | ||
| Lemon, medium, fresh | 1 | 20 | 6 | ||
| Lemon juice, fresh | 1 cup | 60 | 20 | ||
| Lime juice, fresh | 1 cup | 65 | 22 | ||
| Orange, medium, fresh | 1 | 65 | 16 | ||
| Orange juice, frozen | 1 can | 360 | 87 | ||
| Peaches: Medium, fresh | 1 | 35 | 10 | ||
| Canned | 1 cup | 200 | 52 | ||
| Pear, medium, fresh | 1 | 100 | 25 | ||
| Pineapple, canned, sliced | Lg. Slice | 90 | 24 | ||
| Plum, medium, fresh | 1 | 25 | 7 | ||
| Prune juice, canned | 1 cup | 200 | 49 | ||
| Raisins, seedless | 1/2 oz. | 40 | 11 | ||
| Strawberries, fresh | 1 cup | 55 | 13 | ||
| Watermelon, fresh | 1 wdg. | 115 | 27 | ||
| NUTS | |||||
| Almonds, shelled, whole | 1 cup | 850 | 28 | ||
| Cashew nuts, roasted | 1 cup | 785 | 41 | ||
| Peanuts, roasted | 1 cup | 840 | 27 | ||
| Pecans, halves | 1 cup | 740 | 16 | ||
| Walnuts, black or native | 1 cup | 790 | 19 | ||
| BEVERAGES | |||||
| Alcoholic beverage, 86-proof | 1-1/2 oz. | 105 | trace | ||
| Beer | 12 oz. | 150 | 14 | ||
| Cola | 12 oz. | 145 | 37 | ||
| Ginger Ale | 12 oz. | 120 | 36 | ||
| Root Beer | 12 oz. | 156 | 36 | ||
| Wine, table: Red, white | 3 oz. | 63 | 3
|
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