United States

Department of
Agriculture
Agricultural
Research
Service
Home and
Garden Bulletin
Number 72

Nutritive Value
of Foods

United States
Department of
Agriculture
Agricultural
Research
Service

Nutritive Value
of Foods

Home and
Garden Bulletin
Number 72

Susan E. Gebhardt and Robin G. Thomas

U.S. Department of Agriculture, Agricultural Research
Service, Nutrient Data Laboratory, Beltsville, Maryland
i

Abstract
Gebhardt, Susan E., and Robin G. Thomas. 2002.
Nutritive Value of Foods. U.S. Department of
Agriculture, Agricultural Research Service, Home
and Garden Bulletin 72
This publication gives in tabular form the nutritive
values for household measures of commonly used
foods. It was first published in 1960; the last
revision was published in 1991. In this revision,
values for total dietary fiber have been added and
phosphorus values have been removed. Values are
reported for water; calories; protein; total fat;
saturated, monounsaturated, and polyunsaturated
fatty acids; cholesterol; carbohydrate; total dietary
fiber; calcium; iron; potassium; sodium; vitamin A
in IU and RE units; thiamin; riboflavin; niacin; and
ascorbic acid (vitamin C). Data are from the U.S.
Department of Agriculture Nutrient Database for
Standard Reference, Release 13.

Mention of trade names, commercial products, or
companies in this publication is solely for the
purpose of providing specific information and does
not imply recommendation or endorsement by the
U.S. Department of Agriculture over others not
mentioned.

.

Keywords: ascorbic acid, calcium, calories,
cholesterol, dietary fiber, fatty acids, foods, iron,
niacin, nutrient composition, nutrient data,
potassium, protein, riboflavin, salt, sodium, total
fat, vitamin A

Revised October 2002

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ii

.................................................................... 5 Food sources of additional nutrients................................... 3 4 5 6 8 9 10 11 12 14 16 22 22 26 28 36 52 56 60 66 68 70 76 86 90 iii .................................................................................................................................................... 1 Literature cited ................................. 6 Daily values .......................................................... 2 Tips for estimating amount of food consume..................................................................................................................................................................................................................................................................................... and gravies ................ Legumes....................................................................................................................................................................................................................................... and seeds .................................................................................. 4 Recommended daily dietary intakes................................................................... Beverages ............................................................................................................................................................................................................................................................................................................................................................. Sugars and sweets .................................................................................................................................................................... iv Abbreviations .......... nuts............................ 7 Amount of total fat that provides 30 percent of calories and saturated fat that provides 10 percent ............................... 2 Tables 1 Equivalents by volume and weight............................................................................................................................................Contents Acknowledgments .................................................................................................. v Introduction .................................................... 3 Yield of cooked meat per pound of raw meat as purchased.................................................................................................................................................................................................................................................................................................... Soups......................................................................................................................... Miscellaneous items ........................................... Dairy products .......................................... 1 Further information ... Eggs ............................................ Fruits and fruit juices ................................. Grain products .................................................................................................................................................................................................................................................................. sauces........................................................................................................................................................................................................................................................................................................................................................................................................ 9 Nutritive value of the edible part of food ........................ Fish and shellfish.................................................................................... Mixed dishes and fast foods........................ Poultry and poultry products........................................................................................ Vegetables and vegetable products ................................................................................................................................................ Fats and oils. 8 Caffeine values ...... Meat and meat products ................................................................................................................... Index for table 9 ........

each of whom reviewed the manuscript and provided helpful comments. associate professor and extension specialist. and Kristin Marcoe. iv . Gwen Holcomb. nutritionist. University of Maryland. all of whom contributed data for the various food groups: Rena Cutrufelli. Holden. Mark Kantor. Juliette Howe. Pamela Pehrsson. Nutrient Data Laboratory Food specialists of the Nutrient Data Laboratory. research leader. Lisa Lachenmayr. Maryland Cooperative Extension—Prince George’s County. and Bethany Showell Dr. extension educator. Jacob Exler. Linda Lemar. Vincent De Jesus. David Haytowitz. College Park. USDA Center for Nutrition Policy and Promotion.Acknowledgments The following people deserve special thanks for their roles in this project: Joanne M.

Abbreviations dia fl oz g kcal IU lb µg mg ml NA oz pkg RE sq tbsp Tr tsp diameter fluid ounce gram kilocalorie (commonly known as calories) International Units pound microgram milligram milliliter not available ounce package retinol equivalent square tablespoon trace teaspoon v .

nap. Fax: 301-504-6409. It is revised regularly and published on the USDA Nutrient Data Laboratory (NDL) web site. In response.nal. Government Printing Office (GPO). Also. The USDA Nutrient Database for Standard Reference and special-interest tables produced by NDL are also available on CD-ROM from the U. See the back of the title page for contact information..S. Special-interest tables—such as Isoflavone Content of Foods—are also published on the NDL web site.gov/cnpp>. What food values does each contain? How much cooked meat will a pound of raw meat yield? How much protein should a healthy 14-year-old boy get each day? Consumers want ready answers to questions like these so they can plan nutritious diets for themselves and their families. <http:// www. DC 20204.” USDA Home and Garden Bulletin 266.usda.S.cfsan.usda. Beltsville.Raw. See the back of the title page for contact information. commonly used foods. These publications may also be purchased from GPO.gov.S. or write to them at 200 C Street. TTY: 301-504-6856.Nutritive Value of Foods by Susan E. Room 304.usda.. and You. Room 1064.nal. which are out of print.gov/fnic/>. “Making Healthy Food Choices. a slice of bread. Thomas. Gebhardt and Robin G. <http:// vm.” USDA Home and Garden Bulletin 232. to add or subtract specific values. <www.usda. and to update the ever-growing list of available.” USDA Home and Garden Bulletin 250. and “Check It Out: The Food Label. or write to them at 3101 Park Center Dr. Food label and other nutrition information can be found on the Food and Drug Administration’s Center for Food Safety and Applied Nutrition web site.” and its revised sections.fda.” commonly referred to as “Handbook 8. VA 22302-1594. Another source of information on the Internet is <www. The Dietary Guidelines for Americans and the Food Guide Pyramid can be found on USDA’s Center for Nutrition Policy and Promotion web site. Department of Agriculture. Processed. SW. U. MD 207052351. at www. an apple. Nutrient Data Laboratory. . Beltsville. 1 .edu or 888-624-8373 (toll free). It replaces USDA’s Agriculture Handbook 8. dietitians. Further Information The USDA Nutrient Database for Standard Reference is a more technical compilation of nutrient information. For more information about food and nutrition.gov/label.gov/fnic/ foodcomp>. Full texts of the Recommended Dietary Allowances and each volume of Dietary Reference Intakes are available from the National Academy Press. USDA nutrition researchers have revised it many times since to reflect our expanded knowledge. Prepared. Washington. Phone: 301-504-5719. or contact them at 10301 Baltimore Ave. Other nutrition publications that may be useful include “Nutrition and Your Health: Dietary Guidelines for Americans.html>. visit the USDA-ARS National Agricultural Library’s Food and Nutrition Information Center <http:// www. the U. Agricultural Research Service. Maryland Introduction An 8-oz glass of milk. and other health professionals use this type of information in their daily work. a 3-oz slice of cooked meat. “Composition of Foods. . nutritionists.nutrition. the Pyramid. Alexandria.gov>. with data for a much more extensive list of foods and nutrients than this publication provides. Department of Agriculture published the first edition of this bulletin in 1960. e-mail: fnic@nal.

C. Washington.S. compiler. Department of Health and Human Services. 2002).edu/dept/ehe/ nu_n&f_ms. National Academy Press.htm> (February 5.access. Commission on Life Sciences.aicr. Food and Nutrition Board.htm>. Schuster. 5th ed.C. Vitamin E. Standing Committee on the Scientific Evaluation of Dietary Reference Intakes.orst. Washington. 1997. Code of Federal Regulations. Recommended Dietary Allowances.org/nap2. __________. Washington. D. Washington. Vitamin D. and Fluoride. part 101. The New American Plate. 2002).html> (February 5. Dietary Reference Intakes for Calcium.gov/nara/cfr/waisidx_99/ 21cfr101_99. Government Printing Office web site <http:// www. National Research Council. and Choline. 2000. Riboflavin. 1997.gov)>. Food and Nutrition Board. Title 21. D.S. D. Dietary Reference Intakes for Vitamin C. Food and Drug Administration. Agricultural Research Service. Release 13. Department of Agriculture. National Academy Press.orst. National Academy Press.edu/dept/ehe/nutrition. page URL: <http://osu. 1999. Magnesium. Phosphorus. [Available on the U. Pantothenic Acid. Niacin.S. Dietary Reference Intakes for Thiamin.htm> (February 5. Making Sense of Portion Sizes. Folate.S. 2000.C. D. D. Ellen. 2 U. The Service.gpo. Subcommittee on the Tenth Edition of the RDAs. 2001. Food Labeling. Vitamin B6. Selenium. 10th ed. page URL: <http://www. 2002)].access. Biotin. U.org>. On the American Institute for Cancer Research web site <www. On the Oregon State University Extension Family & Community Development web site <http://osu. USDA Nutrient Database for Standard Reference. . Nutrition and Your Health: Dietary Guidelines for Americans. 21CFR101 URL: http:// www. Department of Agriculture and U. 1989.C.Literature Cited American Institute for Cancer Research.aicr.S.C U. __________. Institute of Medicine. Home and Garden Bulletin 232. Vitamin B12. Washington. 2000. National Academy Press. 1998. USDA and DHHS. and Carotenoids.gpo.

786 liters.6 grams 28. the nutrient profile covers a 1-cup serving (see page 20.786 ml) 1 quart (0. or 16 tablespoons 1 fluid ounce 3 teaspoons 2 cups Weight 1 pound (16 ounces) 1 ounce 3¹⁄₂ ounces 453. you see that 1 cup equals 16 tablespoons. To find out the nutritive value of the amount you actually consume—2 tablespoons—you need to divide the nutrient values listed for milk by 8. 946 ml) 1 cup (237 ml) 2 tablespoons (30 ml) 1 tablespoon (15 ml) 1 pint 4 quarts 4 cups or 2 pints 8 fluid ounces. For milk.35 grams 100 grams 3 .946 liter. 3. ¹⁄₂ pint. Volume 1 gallon (3. Let’s say you use 2 tablespoons of milk in your coffee. Following is an example that illustrates how you can use the table: Example. so the 2 tablespoons you consume are two-sixteenths or one-eighth of 1 cup.Table 1. In table 1. Equivalents by Volume and Weight This table contains some helpful volume and weight equivalents. table 9).

small chicken breast. rice 4-oz bagel (large) medium piece of cornbread Fruits and vegetables medium apple. and poultry. fish. Breads and grains ¹⁄₂ cup cooked cereal. 4 . half of a whole. palm of average adult’s hand. pasta. orange.Table 2. peach ¹⁄₄ cup dried fruit ¹⁄₂ cup fruit or vegetable 1 cup broccoli medium potato 1 cup raw leafy greens ¹⁄₂ cup Meat. cooked 1 oz 2 oz 3 oz volume of cupcake wrapper or half a baseball diameter of a compact disc (CD) medium bar of soap tennis ball golf ball or scant handful for average adult half a baseball light bulb computer mouse baseball or fist of average adult 6 asparagus spears. 7 or 8 baby carrots or carrot sticks. medium pork chop Cheese 1 oz hard cheese average person’s thumb. Sources: Schuster (1997). 2 dominoes. Tips for Estimating Amount of Food Consumed This table lists some handy tips to help you estimate the amount of food you eat when you cannot measure or weigh it. or a medium ear of corn about 3 tbsp meat or poultry small chicken drumstick or thigh average deck of cards. American Institute of Cancer Research (2001). 4 dice Other 2 tbsp peanut butter ¹⁄₃ cup nuts ¹⁄₂ cup 1 cup Ping-Pong ball level handful for average adult half a baseball or base of computer mouse tennis ball or fist of average adult Note: The serving size indicated in the Food Guide Pyramid and on food labels is a standardized unit of measure and may not represent the portion of food a person actually eats on one occasion.

Table 3. Yield of Cooked Meat per Pound of
Raw Meat as Purchased
From the time it is purchased to the time it is eaten,
meat undergoes certain losses. These include
evaporation of moisture and loss of fat in the
drippings during cooking and removal of parts such
as bone, gristle, and fat before or after cooking.
This table shows, for several retail cuts, the yield of
cooked meat from 1 pound of raw meat. Yield is
given as ounces of:

Among the factors influencing meat yield is the
proportion of fat and lean. Many cuts have an
outside layer of fat extending all or part way
around. The thickness of this fat layer varies
depending on the cutting and trimming practices in
the market. The information on yield in table 3 and
on nutritive value in table 9 applies to retail cuts
trimmed according to typical market practices.
Deposits of fat within a cut may be extensive. They
are not usually affected by retail trimming but may
be discarded after cooking.

Cooked meat with bone and fat
Cooked lean and fat
Cooked lean only
Table 3. Yield of Cooked Meat per Pound of Raw Meat as Purchased
Retail cut and method of cooking

Parts weighed

Yield after cooking, less drippings
Weight (oz)

Chops or steaks for broiling or frying
With bone and relatively large amount fat,
such as pork or lamb chops; beef rib;
sirloin, or porterhouse steaks

Lean, bone, and fat
Lean and fat
Lean only

10-12
7-10
5-7

Without bone and with very little fat, such
as round of beef or veal steaks

Lean and fat
Lean only

12-13
9-12

Patties

9-13

With bone and relatively large amount of
fat, such as beef rib, loin, chuck; lamb
shoulder, leg; pork, fresh or cured

Lean, bone, and fat
Lean and fat
Lean only

10-12
8-10
6-9

Without bone

Lean and fat
Lean only

10-12
7-10

With bone and relatively large amount of
fat, such as beef chuck, pork shoulder

Lean, bone, and fat
Lean and fat
Lean only

10-11
8-9
6-8

Without bone and with relatively small
amount of fat, such as trimmed beef, veal

Lean with adhering fat

9-11

Ground meat for broiling or frying, such as
beef, lamb, or pork patties
Roast for oven cooking (no liquid added)

Cuts for pot roasting, simmering, braising,
stewing

5

Table 4. Recommended Daily Dietary
Intakes
Table 4 shows recommended daily levels of
calories and several nutrients essential for
maintenance of good nutrition in healthy, normally
active persons. The Recommended Dietary
Allowances (RDAs) are currently being revised by
the National Academy of Sciences. The new
recommendations are called Dietary Reference
Intakes (DRIs) and include two sets of values that
serve as goals for nutrient intake—RDAs and
Adequate Intakes (AIs). The right side of table 4
presents the DRIs published in 1997-2000, with AIs
indicated by a dagger ( †). The left side of the table
includes the 1989 RDAs. More detailed information
about DRIs may be obtained from the table’s
sources (see note at end of table). Table 4 includes
only the nutrients contained in table 9.

6

7

Table 5. Foods are considered to be of special value as a nutrient source if the food serving is high in the nutrient compared with other foods. peas. and lentils Enriched grain products Fortified cereals Liver Orange juice Wheat germ Yeast 8 Vitamin K Broccoli Brussels sprouts Cabbage Leafy green vegetables Mayonnaise Soybean. peas. canola. Vitamins Vitamin B-6 Bananas Fish (most) Liver Meat Nuts and seeds Potatoes and sweetpotatoes Poultry Whole-grain and fortified cereals Vitamin B-12 Eggs Fish and shellfish Fortified cereals Meat Milk and milk products Organ meats Vitamin D Egg yolk Fortified cereals Fortified milk Liver High-fat fish Vitamin E Margarine Nuts and seeds Peanuts and peanut butter Vegetable oils Wheat germ Whole-grain and fortified cereals Folate Dark green vegetables Dry beans. peas. and lentils Fish Nuts and seeds Peanuts and peanut butter Whole grains Phosphorus Dry beans. and lentils Eggs Fish Meat Milk and milk products Nuts and seeds Poultry Whole grains Zinc Dry beans. and lentils Meat Poultry Seeds Shellfish Whole-grain and fortified cereals . and olive oils Minerals Iodine Iodized salt Saltwater fish and shellfish Magnesium Cocoa and chocolate Dark green vegetables (most) Dry beans. Food Sources of Additional Nutrients Table 5 lists foods that are of special value in supplying six vitamins and four minerals not shown in tables 4 and 9. peas.

regardless of total calories consumed.400 mg 375 g 30 g 3.S. Note.Table 6. and 2. and sedentary women need fewer than 2.500 Total fat* Saturated fat† Cholesterol Sodium Total carbohydrate Dietary fiber Potassium Less than Less than Less than Less than 65 g 20 g 300 mg 2. † Saturated fat values are based on 10 percent of calories.500 calories a day. teenage girls. Your Daily Values may be higher or lower depending on your calorie needs. so you do not have to make adjustments based on your caloric needs. Daily Values Daily Values have been established by the Food and Drug Administration as references to help consumers use information on food labels to plan a healthy overall diet. It is helpful to know that a 2. and sedentary men. children. or how little. Nutrient Calories 2. The Daily Values for sodium and cholesterol are the same for everyone.000-calorie level is about right for moderately active women.600 calories a day.800 calories per day. and active women.500 mg 80 g 25 g 300 mg 2. teenage boys.400 mg 300 g 25 g 3. Food and Drug Administration (1999) 9 . The Daily Values are based on expert dietary advice about how much. Many older adults. Some active men and teenage boys and very active women may want to select target levels based on 2.500 mg * Total fat values are based on 30 percent of calories. Source: U.000 2.000 calories a day and may want to select target levels based on 1.500 calories is the target level for many men. of some key nutrients you should eat each day. The Daily Values provide a reliable guide for most people. depending on whether you eat 2.000 or 2.

Table 7 also shows the amount of saturated fat that provides 10 percent of calories for diets at several different daily calorie levels. 10 . Table 7 lists the amount of fat that provides 30 percent of calories for diets at different total daily calorie levels. Some recommend that fat be limited to amounts that will provide no more than 30 percent of calories. She can use table 9 to estimate the grams of fat in the foods she eats. The amounts of saturated fat are given in upper limits because of that type of fat’s ability to raise blood cholesterol levels.S. Department of Agriculture and Department of Health and Human Services (2000). Source: U. a woman wishing to moderate her fat intake to 30 percent of her 2.000* 2. Table 7. For example.000 and 2.200 2.000-calorie diet.Table 7. Amount of Total Fat That Provides 30 Percent of Calories and Saturated Fat That Provides 10 Percent Several scientific groups suggest that Americans moderate the amount of fat in their diets.000-calorie diet is advised to select foods that total no more than 65 grams of fat per day.800 (no more than 30% of total calories) 53 65 73 80 93 Saturated fat (g) (no more than 10% of total calories) 18 20 24 25 31 * Percent Daily Values on Nutrition Facts Labels are based on a 2.600 2. Values for 2.500 calories are rounded to the nearest 5 g to be consistent with the label. Amount of Total Fat That Provides 30 Percent of Calories and Saturated Fat That Provides 10 Percent Total fat (g) Total calories per day 1.500* 2.

55-oz bar ¹⁄₄ cup about 1. cola. 11 . brewed Chocolate Foods Baking chocolate. unsweetened Cookies (chocolate chip. decaffeinated. prepared Tea. and in foods containing these. crisped rice. Department of Agriculture. with caffeine Tea. unsweetened Brownies Candies Dark chocolate Milk chocolate bar Semisweet chocolate chips Chocolate with other ingredients (nuts. with caffeine Diet cola. Table 8 lists the amounts of caffeine found in these beverages and foods. includes malted milk Chocolate shake Cocoa. etc.S. Caffeine Values Caffeine is a compound found mostly in coffee. prepared from powder Regular Sugar-free Coffee. chamomile Tea. chocolate. Agricultural Research Service (2000). regular Brewed Instant. decaffeinated Brewed Prepared from instant Coffee liqueur Cola or pepper-type.5 fl oz 12 fl oz 12 fl oz 2 2 14 37 50 6 fl oz 8 fl oz 6 fl oz 6 fl oz 36 26-36 0 2 1 square (1 oz) 1 58 1-3 1. regular Brewed Prepared from instant Coffee.45-oz bar 1. cocoa.5 oz 1 oz 1 tbsp 1 1 ¹⁄₁₂ pkg (2 tbsp) 1 piece (about ³⁄₄ oz) ¹⁄₂ cup 30 11 26-28 3-11 1 12 1 1-2 1-2 ¹⁄₂ cup 4 oz 3 6 1 tbsp 3 1 tbsp 1 2-3 2 Source: U. tea.) Cereal (containing cocoa) Cocoa powder. devil’s food.Table 8. Food Beverages Chocolate milk. chocolate sandwich) Chocolate cupcake with chocolate frosting Frosting Fudge Ice cream/frozen yogurt Pudding Prepared from dry mix Ready-to-eat Syrup Thin-type Fudge-type Serving size Caffeine (mg) 8 fl oz 16 fl oz 5-8 8 6 fl oz 6 fl oz 4-6 15 6 fl oz 6 fl oz 103 57 6 fl oz 6 fl oz 1.

. Food values. niacin. divide the values by 2 or multiply by 0. Nutritive Value of the Edible Part of Food Table 9 lists the nutritive values of foods commonly consumed in the United States and makes up the bulk of this publication. The approximate measure given for each food is in cups. and carbohydrate furnish the body. Values are listed for water. saturated. ounces. All measure weights are actual weights or rounded to the nearest whole number. some other well-known unit. and sodium). Agricultural Research Service 2000). For fluids. including skin and/or bone. Department of Agriculture.9 oz (82 grams) with the bone and skin. Some poultry descriptions provide weights for the whole part. meat only. and five vitamins (vitamin A. and cornmeal. such as the banana pulp without the peel. For example. The measures do not necessarily represent a serving. to identify whether the cocoa listed is powder or prepared. Most snack foods. If the household measure of a food is listed as 1 ounce. A calorie is the unit of measure for the amount of energy that protein. total fat. are found under Grain Products. fat. See table 2. or vitamin C). Nutrient values are always given for the gram weight listed in the column Weight—in this case. nutrient values are given for 1 cup of applesauce. calories.35 grams. sauces. rounded to 28 grams in the table. The data source is USDA Nutrient Database for Standard Reference. Foods are grouped under the following headings: Beverages Dairy products Eggs Fats and oils Fish and shellfish Fruits and fruit juices Grain products Legumes. Most of the foods listed are in ready-to-eat form. See Further Information for more about this database. The table gives the weight in grams for an approximate measure of each food. unless “fluid ounce” is indicated. or a piece of a specified size. Values are in grams or milligrams except for water. such as a drumstick. and gravies Sugars and sweets Vegetables and vegetable products Miscellaneous items. For example. the cup measure refers to the standard measuring cup of 8 fluid ounces. Food energy is reported as calories. and seeds Meat and meat products Mixed dishes and fast foods Poultry and poultry products Soups. roasted chicken drumstick. 44 grams. Water content is included because the percentage of moisture is helpful for identification and comparison of many food items. you could check the water value. Most differences in values between this table and the Standard Reference are due to rounding.S. Tips for Estimating Amount of Food Consumed. The ounce is onesixteenth of a pound. So the skin and bone equal 38 grams (82 minus 44). four minerals (calcium. “calories” is used on the food label. item 877. carbohydrate. If the serving you consume is ¹⁄₂ cup. thiamin. For example. but the term “calories” is commonly used in its place. such as flour. potassium. oil. Some are basic products widely used in food preparation. Measures and weights. protein. and polyunsaturated fatty acids. monounsaturated. the nutrients are based on a weight of 28. total dietary fiber. iron. The official unit of measurement for food energy is actually kilocalories (kcal). is listed as 44 grams (about 1¹⁄₂ oz). The weight applies to only the edible portion (part of food normally eaten). indicates a weight of 2. calories. which is much less for cocoa powder. pounds.Table 9. Alcohol also contributes to the calorie content of alcoholic beverages. nuts.5. a separate food group in the Standard Reference. The weight of a fluid ounce varies 12 according to the food. cholesterol. and vitamin A. Keep in mind that the nutritive values are only for the edible portions indicated in the description. for help in determining the size of the portion you actually eat or drink. and ascorbic acid. But note that the weight of one drumstick. In fact. but the unit given may be used to calculate a variety of serving sizes. Release 13 (U. riboflavin.

niacin. rice. unless they are between 0 and 0. and pickle. tomato. riboflavin. meat. and fish are without salt added. Nutrient values are averages for products presented here. sodium for Wheatena is about 238 mg. Enrichment levels for riboflavin in rice were not in effect at press time and are not used in table 9. poultry. the label will describe any fortification. Values for calories and nutrients shown in table 9 are the amounts in the part of the item that is customarily eaten—corn without cob. white sauce. and rice are based on the current enrichment levels established by the Food and Drug Administration. The values do not include additional niacin that may be formed in the body from tryptophan. so they may differ from the values provided by any one source. In some cases. pasta. as with many vegetables. no deduction has been made. Nutrient values for toast and cooked vegetables do not include any added fat. the vitamin A content of beef liver varies widely. two sets of values are shown: meat including lean and fat parts. tea. cornbread. cornmeals. Nutrient values represent meats after they have been cooked and drained of the drippings. Since such losses are variable. mashed potatoes. • For nutrients rounded to two decimal places. Values for these foods may be based on products from several manufacturers. Values for cooked dry beans. cereal. especially ascorbic acid. fruit drinks. Values for some nutrients may vary more widely for specific food items. and rolled oats. the sodium content ranges from about 324-374 mg for Malt-O-Meal. Thiamin. values for fat may be trace (Tr). and many dessert foods. The mineral contribution of water was not considered for coffee. meat without bones.05 are trace. farina. Niacin values given are for preformed niacin that occurs naturally in foods. but the values listed in table 9 represent an average for that food. Nutrient values listed on food labels may also differ from those in table 9 because of rounding on labels.005 are trace. The values for fat have been rounded to whole numbers. The sodium value for corn grits is about 540 mg. noodles. “condiments” refers to catsup. and lean meat from which the outer fat layer and large fat pads have been removed either before or after cooking. “vegetables” refers to lettuce. then they are listed as trace. Several manufactured items—including some milk products. and large is a 4-oz patty (precooked weight). values falling between 0 and 0. Sodium values for canned vegetables labeled as “no salt added” are similar to those listed for the cooked vegetables. Such foods may be fortified with one or more nutrients.5. imitation cream products. ready-to-eat breakfast cereals. 13 . Retinol Equivalents (RE) are the units released in 1989 by the Food and Nutrition Board for expressing the RDAs for vitamin A. onion. This definition of trace also applies to the other nutrients in table 9 that are rounded to whole numbers. For many cuts. or concentrated fruit juices prepared with water. and iron values in enriched white flours. and pepper. sauces. pastas. an essential amino acid in the protein of most foods. If hot cereals are prepared with salt. Examples are biscuits. and various mixes— are included in table 9. white bread and rolls. Cutting or shredding vegetables may destroy part of some vitamins. Cream of Wheat. Adjustments were made for nutrient losses during cooking. Other uses of “trace” in table 9 are: • For nutrients rounded to one decimal place. yet there will be numerical values listed for some of the fatty acids. “regular” is a 2-oz patty. and peaches without pits. mustard. vegetables. either during preparation or at the table. For example.Vitamin A is reported in two different units: International Units (IU) are used on food labels and in the past for expressing vitamin A activity. Enriched flour is used in most home-prepared and commercially prepared baked goods. soups. values falling between 0 and 0. In the entries for cheeseburger and hamburger in Mixed Dishes and Fast Foods. Nutrient values for many prepared items were calculated from the ingredients in typical recipes. Sweetened items contain sugar unless identified as artificially sweetened. salt.

... 2-3 heaping tsp..................0 0.......0 0.....42 86 proof ......0 0....0 0.................. 6 fl oz ................0 0.0 0.5 fl oz ................355 Other than cola or pepper type ...................Table 9.......0 0................. 3 heaping tsp ...... prepared (1 rounded tsp powder plus 6 fl oz water) ...............0 0...................354 Gin.................... 4.......5 fl oz ................................ prepared from recipe Daiquiri ...............0 0....366 Grape .......................... 6 fl oz ............355 Ginger ale ..................0 Tr 0........0 100 4 Tr 0 0.0 0...........2 Tr 0.....0 0.....372 Pepper type ...........0 89 90 74 70 Tr Tr 0 0 0......368 Root beer................2 2... 1 serving.0 0.... 14 92 95 146 99 1 1 0 0 0.................1 70 65 112 262 Tr 1 Tr 3 Tr 1......0 100 91 89 90 88 89 89 0 124 160 147 179 151 152 Tr 0 0 0 0 0 0 0 0 0 0 0 Tr 0 0......... Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Beverages 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 Alcoholic Beer Regular .....15 Prepared (6 oz water plus 1 envelope mix) . 12 fl oz ...............0 0........1 0.......... 2 fl oz ......42 90 proof ..4 Tr 3 48 4 Tr 0. ¹⁄₂-oz envelope...............3 0.... 1.................0 0...4 Tr 86 103 3 1 0.........192 Coffee Brewed .....0 0................ 12 fl oz .3 2 102 3 1 0......... 53 proof.0 0........103 White .......................370 Chocolate flavored beverage mix Powder ...28 Prepared (6 oz water plus 1 oz powder) .... 3.5 fl oz ...0 0.....0 0.. 1 cup ....................................... 12 fl oz ....5 0..141 Wine Dessert Dry .... Nutritive Value of the Edible Part of Food Food No..0 67 64 62 31 97 105 110 175 0 0 0 Tr 0 0 0 Tr 0......178 Espresso ..........3 0..60 Instant...103 Table Red....355 Cola type ..0 0.0 0.....0 Tr ...0 0......0 0..... 1 serving...0 100 89 0 152 0 0 0 0 0.......0 0..........266 Cocoa Powder containing nonfat dry milk Powder..370 Diet......... 12 fl oz ......................0 0.............. 12 fl oz ....1 Tr 99 98 4 5 Tr Tr 0 Tr Tr 0.... 12 fl oz ..0 0.......1 0... sweetened with aspartame Cola ......0 0...................179 *Mineral content varies depending on water source..5 fl oz .................0 0..5 fl oz ......................7 0.0 0........0 0.............................0 0.. 12 fl oz ......................0 0................. 1..............0 0................................... vodka.....1 Tr 92 48 4 Tr 0...372 Lemon lime.................... 12 fl oz ................. 2 fl oz ...........0 0......60 Pina colada...42 Liqueur.3 0...........5 80 73 130 158 Tr Tr 0 0 0....0 0.......355 Light ....0 0...............0 0... rum......0 1 81 75 226 1 9 1 9 0..................................... 1.........0 0...............0 0...6 Tr 0.......................0 0.......5 fl oz ..4 5....0 0..........0 Tr 0... whiskey 80 proof ...0 0......................... coffee.0 0......0 0...........................0 0......0 0...206 Powder containing nonfat dry milk and aspartame Powder................................ 3....... 12 fl oz .................5 fl oz ........................103 Sweet ...........7 0....5 fl oz ......... 3............... 3. 1.............5 fl oz ..22 Prepared with milk ............2 Tr 0..52 Mixed drinks.......0 0... 12 fl oz ..... 12 fl oz .................0 0....0 0.. 12 fl oz ..0 0...0 0.......103 Carbonated* Club soda ...1 99 4 Tr 0 Tr 0....368 Orange....

7 405 168 5 1 0.3 Tr 2 23 24 0.43 0.01 0.3 92 0.0 0.0 0.00 0.1 0 Tr 29 30 0 1 0.4 86 0.0 0.01 0.4 0 0 1 2 Tr Tr Tr 0.7 0.16 0.2 95 95 9 9 0 0 0.4 3.2 0 0 9 10 0 0 0 0 0.8 128 497 45 165 4 311 Tr 77 0.0 0.09 0.00 0.11 0.0 0.00 0.0 18 18 0 0 0 0 0 Tr 0 24 0.2 1 25 22 2.7 405 173 4 0 0.2 0 27 2 8 0.0 8 9 0.00 0.00 0.03 Ascorbic acid (mg) Tr Tr Tr Tr Tr 15 .1 Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) 89 64 18 11 0 0 0 0 1 1 1 16 Tr Tr Tr 4 0 0 0 0 0 0 0 0 0.21 0.03 0.10 0.00 0.1 0.00 0.Carbo.01 Tr Tr Tr 0.02 0.04 0.02 0.00 0.02 Tr 0.00 0.3 0.8 2 11 0 0 4 12 0.0 0 0 0 0 0 0 0 16 17 18 19 20 21 22 8 301 0.04 Tr 0.0 0.02 0.08 0.04 0.3 115 82 5 5 0 38 0.0 0.02 0.0 0.0 0.3 1.03 0. 0.0 0.00 0.0 0 0 0 1 0 0 4 40 0.11 1.01 Tr 0.03 0.0 14 11 11 7 19 11 19 0 32 20 31 1.3 13 100 3 8 2 3 0 0 8 8 0.1 0.1 0.02 0.5 0 31 Tr Tr Tr Tr 0.0 0.0 0.1 0.0 0.2 0 28 0 0 1 1 0.4 90 0.2 0.3 0.16 0.01 0.0 5 0.1 0.1 7 4 0 Tr 0.0 18 11 Tr 0.2 Tr 26 1 9 0.0 0.7 0.00 0.00 0.00 0.1 0.0 0 0 2 1 0 0 0.0 0 0 13 14 0 21 0 0 0.2 0.00 0.0 4 1 0.6 1.1 0.0 0 15 0.5 97 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) 0 0 13 5 0.1 0.1 0 0 0 0 0 0 0 0 32 42 38 46 38 39 0.4 0.3 202 143 4 1 0.00 0.1 64 5 0 0 0.0 0.21 0.0 14 0.2 0.2 7 4 4 4 7 4 4 21 26 56 40 45 37 48 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.00 0.2 1 7 7 8 0 0 0.00 0.0 0.00 0.0 0.1 96 69 4 8 0 0 0 0 0.0 0.00 0.4 202 148 4 0 0.Choles.7 0.3 1 22 2 RiboThiamin flavin Niacin (mg) (mg) (mg) Food No.0 0.03 0.1 0 0 0 0 3 4 5 6 0.00 Tr 0.00 0.1 0 0 11 12 75 15 0 0 0 0 0.02 0.0 0.

..................0 3 81 75 225 1 9 1 9 0...259 Sweetened with saccharin....2 1...21 Prepared ....................... 8 fl oz ....0 0.2 1....7 1......4 5....253 Fruit punch drink ........... 8 fl oz .....250 Pineapple grapefruit juice drink.....................0 0... 8 fl oz ...............2 2........ 8 fl oz ... tap.. See Legumes....28 Camembert (3 wedges per 4-oz container).............................1 0..237 Water.................................5 0..............................3 100 2 0 0 Tr Tr Tr 100 100 2 2 0 0 0 0 Tr Tr Tr Tr Tr Tr 100 91 2 88 0 Tr 0 0 0.......... lemon flavor ................................ with added ascorbic acid Cranberry juice cocktail.........4 89 120 Tr 2 0.. 1 cup ..237 86 88 88 144 117 113 0 0 0 Tr 0 0 Tr Tr Tr Tr Tr 0....1 0................28 1 cubic inch ...........38 Cheddar Cut pieces ....... prepared Unsweetened ...........................3 0..... prepared ........2 0. 8 fl oz ......113 . 6 fl oz ...............3 0..............6 23.................. 8 fl oz .....8 2......2 2..... See Fats and Oils......................7 0.. 8 fl oz .0 0........ 1 cup .................248 Grape drink ....... 1 wedge ......... and Seeds..... 8 fl oz .....8 2. prepared with water Regular ............................. with added nutrients Chocolate Powder...1 0.250 Pineapple orange juice drink...... lemon flavor.... 1 cup ........265 Natural Powder....250 Lemonade Frozen concentrate...17 Shredded . 3 heaping tsp .....0 Tr 0..........4 0.........0 Tr 0......0 Tr 0......0 0.............6 10. Rice beverage....6 0..........245 Soy milk.........0 42 100 6 8 5......... 1 cup .....1 0..............0 88 118 1 Tr Tr Tr 87 125 3 0 89 99 Tr 0 Tr Tr Tr 89 112 0 0 Tr Tr Tr 99 5 0 0 0..... Nutritive Value of the Edible Part of Food Food No................ noncarbonated............. 8 fl oz ... Tea Brewed Black .....4 3 81 80 231 2 10 1 9 0... canned (RICE DREAM) ...... Nuts........... 1 oz .... Cheese Natural Blue ..21 Prepared ....3 5..237 Sweetened..................................0 0...............1 Tr Tr 0.........266 Low calorie........................ powder..........6 0........ 8 fl oz ......3 2..178 Instant.................... sweetened with aspartame.......... 1 oz .....248 Powder..................265 Milk and milk beverages.3 37 37 37 114 68 455 7 4 28 9 6 37 6............Table 9.0 0........ 6 fl oz ............ See Dairy Products. 4-5 heaping tsp.................0 3......178 Herb Chamomile .......... 8 fl oz ....5 0....237 Malted milk................2 52 114 8 9 5....... Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Beverages (continued) 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 Fruit drinks......0 Dairy Products 52 53 54 55 56 16 Butter............................... canned or bottled......... 6 fl oz .........0 Tr 99 100 5 0 0 0 0 0 0.........178 Other than chamomile.... 8 fl oz .....0 0..

0 0 0 46 47 0 0 Tr 22 0.0 34 38 0 1 0.0 6 39 1 34 18 29 0.08 0.1 0.00 0.0 79 371 3.00 Tr 0.Carbo.11 0.3 0.5 0.1 71 320 351 96 0.1 3 19 0 0 0.9 32 34 40 41 4 34 17 28 0.2 0.1 0 7 0 0 0.1 0.0 0.4 0.00 0.03 0.01 0.2 0.8 153 35 88 10 0.1 0.Choles.2 10.5 56 36 0 26 0.0 147 0.02 0.6 3.00 0.00 0.1 47 49 7 8 0 0 0 0 0.0 5 5 0.71 0.0 20 0.8 28 17 111 176 105 701 300 180 1.00 0.64 0.7 115 8 1.2 0.3 0 52 27 Tr 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.02 0.0 29 0.00 0.1 0.0 4 4 0.0 0.01 0.11 0.01 0.8 251 620 125 244 2.01 1.00 0.01 0.08 0.5 3.62 0.0 0.222 2.0 150 0.00 0.42 Tr Tr 0.01 0.1 0.6 203 572 85 204 2.4 27 29 42 43 0 25 0.75 1.751 3.1 16 16 2 2 36 0 4 0 0.01 0.04 0.06 0. 0 0 0 36 30 29 0.1 0.08 0.06 0.0 0 45 0 0 Tr Tr 0.3 18 0.86 1.1 0 0 48 49 0 0 1 0 0.02 0.01 Tr 0.0 0 0 50 51 21 1 0.1 0 0 0 54 55 56 Tr Tr Tr 17 .0 0.9 1 44 0 1 0.02 0.2 0 53 30 18 119 Tr Tr 1 0.0 50 0.19 0.14 10.4 46 62 13 5 55 15 10 35 3 0 2 0 0.2 7 0.531 668 742 0.26 10.058 824 901 0.7 115 35 0 30 0.73 0.3 13 0.1 0.0 0 66 5 0 0 0.2 69 86 5 0 0.1 90 73 85 32 33 34 0 29 0.1 Tr 40 0 24 7 0 0 0 0 0.7 10.328 133 0.1 73 396 204 65 0.0 204 123 815 0.197 79 47 314 0.05 10 37 0 29 0.05 0.01 0.0 5 5 Tr 0.05 0.0 8 20 8 0.05 0.02 0.01 0.0 0.3 93 384 3.4 37 7 52 5 0.0 0.

5 2........3 1..........240 1 tbsp .........1 Tr 0................... 1 oz .......28 Parmesan.. 1 cup .28 Pasteurized process cheese spread.. 1 oz .....................1 5...............21 Swiss .....9 0.............4 3.. 1 cup .4 0..................15 Whipping. unwhipped (volume about double when whipped) Light .........225 Small curd....4 1.....2 0....9 2..0 0...7 Tr 0.......... Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Dairy Products (continued) 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 18 Cheese (continued) Natural (continued) Cottage Creamed (4% fat) Large curd ....5 Tr ..2 0....9 54...0 0........3 0.................................210 With fruit .4 0........1 1...1 0..9 0. 1 cup ..........1 0.......3 0.....6 0.28 Cream.....1 4.................239 1 tbsp ...9 8............................................................ 1 cup ........................................................ 1 cup .....7 0....................28 Pasteurized process cheese American Regular .7 0.........2 Tr 54 54 64 76 55 63 99 51 35 15 75 49 2 1 2 2 4 7 10 5 3 Tr 6 2 6................ 1 slice ..2 0..7 1..........5 13....8 1.....8 3.........2 43 93 6 7 4............................ 1 cup ....... made with Whole milk...................................... 1 tbsp ....28 Pasteurized process cheese food............2 61 61 154 8 2 Tr 13 1 8..... 1 cup ......................2 0....................2 0...7 0.28 1 tbsp .... American......................1 1...238 1 tbsp ............5 1 oz ...... 1 oz .............. 1 oz .........2 0............................ 1 cup ....2 81 81 74 74 315 20 469 29 7 Tr 6 Tr 28 2 46 3 17..7 1......................0 0. made with Whole milk.28 Ricotta...................................7 0.........1 0...............6 0...........5 2............ 1 cup ..3 Tr 0....4 4.......1 3.4 6..............3 0.7 0..8 1.......1 4.............15 Heavy.....................4 4..4 0..0 5....3 39 57 42 106 31 95 6 5 7 9 Tr 7 5........................8 1..............226 Low fat (2%) ............28 Part skim milk (low moisture) ...........................15 Low fat......28 Mozzarella....... coffee. sweet Half and half (cream and milk) ...........8 1.2 2...246 Swiss ........7 2......2 19......28 Fat free....5 1.2 0.2 49 42 62 18 18 18 41 79 104 74 456 23 129 100 8 7 3 42 2 12 7 5 9 7 30 2 9 8 3............... 1 oz ...28 Low fat......60 1 tbsp ......1 0....... 1 cup ................9 0.............2 3......4 2..4 2... 1 tbsp .0 0..5 21.............. 1 cup ..........3 0..15 Whipped topping (pressurized) ....100 1 tbsp ..... 1 cup ..................... 1 oz ........Table 9.226 Low fat (1%) ......1 1...........1 54 80 6 6 3......7 2........2 0............... Nutritive Value of the Edible Part of Food Food No....1 80 123 25 1 0.................. cheddar or colby..... American................................4 25..........8 1.....1 5.................242 1 tbsp .... or table .28 Neufchatel .....0 8............1 64 64 58 58 699 44 821 52 5 Tr 5 Tr 74 5 88 6 46.... 1 oz .......4 0..28 Provolone ............5 2..6 2.....4 2......8 8........... 1 oz ............ less than ¹⁄₂% fat) .2 1.3 79 79 72 79 82 233 217 279 203 164 28 26 22 31 28 10 9 8 4 2 6...... 1 cup ..2 1.........9 2... 1 oz ....9 5.........15 Fat free...................4 12........... 1 oz ..2 48 82 5 6 3........ 1 oz ..28 Muenster......8 1.......226 Uncreamed (dry curd.... 1 oz ...0 4...........1 28........15 Light...........3 0............ 1 oz .... grated.16 Feta ..............6 0.....2 2.1 0....2 1.......145 Cream Regular ...2 72 74 37 428 340 107 28 28 8 32 19 8 20.............8 0.. 1 cup .....5 Tr 2...246 Part skim milk .............

499 221 705 44 1.3 Tr 0 0 0 0 0 0 63 64 65 66 67 68 22 1 0.0 147 0.24 0.01 0.0 509 669 272 0.30 0.0 0.06 Tr 0.01 Tr 0.01 0.3 0 0 0 0 0 57 58 59 60 61 10 3 0.0 214 0.2 Tr 0 0 0 77 78 79 27 2 24 Tr 3 1 0.0 21 0.4 0.862 93 528 248 199 318 321 701 35 199 231 54 90 85 173 9 49 75 0.0 0.0 390 0.2 0.01 0.02 Tr 0.02 0.37 0.1 34 17 25 25 18 19 84 43 44 85 316 174 405 207 108 145 127 66 108 55 33 44 36 18 Tr Tr Tr 0.1 Tr 231 15 179 11 82 5 89 6 2.09 Tr Tr Tr 0.1 Tr 0.01 0.0 0.1 Tr 257 308 31 207 307 74 1.0 163 0.01 0.3 0.12 Tr 0 84 89 6 159 10 10 1 9 1 0.1 19 106 225 68 Tr 0.1 Tr 1 Tr 1 Tr 89 90 91 92 46 2 7 Tr 0.36 0.11 0.08 Tr 0. 34 31 25 19 10 6 6 30 8 6 0.3 190 177 151 217 193 911 850 915 918 918 367 342 278 158 84 108 101 81 45 25 0.04 0.05 0.05 0.0 61 3 88 4 78 4 506 25 124 6 0.1 0.10 0.376 0.21 0.205 1.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.063 240 330 278 72 0.0 166 10 154 10 0.01 0.1 0.42 0.0 0.1 0.0 0.1 Tr 0 0 0 0 0 0 0 70 71 72 73 74 75 76 124 76 26 7 13 1 0.0 0.05 0.0 0.0 0.04 Tr 0.0 0.3 47 19 44 12 0.0 69 0.0 0.1 Tr 314 19 292 18 98 6 95 6 1.2 0 62 31 16 8 1 25 6 1 Tr 1 1 1 1 0.3 0.3 Tr 0.0 0.10 0.0 0.0 0.06 0.0 254 16 231 14 0.02 0.04 Tr 0 0 93 94 Tr Tr Tr Tr 19 .10 0.08 0.01 0.1 1.02 0.0 0.06 Tr Tr Tr Tr 0.02 0.06 0.03 0.13 Tr 0 83 16 2 0.05 Tr 0.0 0.2 0.10 0.3 0.3 0.07 Tr 0 69 15 27 22 79 4 22 20 1 Tr 1 4 Tr 1 1 0.39 0.0 23 12 17 29 140 118 0.0 Tr 0.01 0.04 0.04 0.0 135 126 108 155 138 0.Choles.29 0.519 95 259 16 437 27 0.2 Tr 0.1 Tr 0.34 0.9 1.04 0.3 Tr 0.26 0.0 0.0 1.002 63 0.0 174 145 219 0.0 0.02 0.3 0.0 0.2 Tr 0.36 0.03 0.08 Tr Tr Tr 0 0 0 80 81 82 18 2 0.2 0.0 46 0.0 159 0.694 169 3.3 0.0 207 0.050 65 1.1 27 38 32 107 5 30 39 150 178 113 1.05 0.2 79 337 259 62 0.1 Tr 2 Tr 2 Tr 85 86 87 88 265 17 326 21 7 Tr 7 Tr 0.3 0.Carbo.0 0.0 0.03 0.2 0.1 0.0 203 0.2 46 60 61 406 321 388 343 308 229 82 92 65 0.01 Tr Tr 0.3 0.09 0.1 69 381 223 54 0.48 0.46 0.05 Tr 0.37 0.

.....15 Fat free .. 1 cup .4 0............ 1 cup . 1 cup .. ¹⁄₂ cup......245 Buttermilk .....1 0.4 6. 1 cup .........4 0...........................................0 0.2 1. ¹⁄₂ cup......72 Vanilla ...... french vanilla..............1 2.......... 1 cup .1 61 57 60 66 113 178 185 102 3 3 4 1 2 12 11 1 1...........................4 0....... ¹⁄₂ cup. no milk solids added Whole (3........ 1 tsp ..........3 0...6 0.....4 0.8 7............6 2.....15 Powdered ..........................66 Light (50% reduced fat).......4 13.....0 Tr Tr Tr 0...4 0.............................6 0.......1 88 89 90 91 90 150 121 102 86 99 8 8 8 8 8 8 5 3 Tr 2 5..3 3...... ¹⁄₂ cup....3 0.1 2.......1 0.... prepared with whole milk .........................5 2......1 0.... 1 tbsp ..................3 1.... sour Regular ...6 3....6 0....230 1 tbsp .....2 0.2 0.........244 Nonfat (skim) ...........3 2. 1 cup ..... ¹⁄₂ cup...250 Reduced fat (2%) ...............3 4 244 24 Tr 0...2 Tr 0...........8 0.....................7 0.244 Reduced fat (2%) ... 1 cup ...........5 2..... nonbutterfat) ..9 1.1 0.......2 0..............0 13....72 Ice cream Regular Chocolate..7 0.74 Soft serve....0 1......66 Premium low fat............................8 0.......68 Milk beverage Chocolate milk (commercial) Whole ......5 0...........3 0..9 0..72 Rich...........................1 Tr 50 50 239 13 1 Tr 19 1 16.......... 1 cup ........ 1 cup ....................3 1.1 27 982 24 27 16....16 Cream product....4 1....................1 0...............2 0.............0 74 79 339 199 17 19 19 1 11. sweetened........256 Dried Buttermilk .......... vanilla ..........86 Sherbet.............................. 1 cup ....... 1 cup ...........250 71 71 80 81 493 26 20 12 7 Tr Tr Tr 48 3 2 0 30...................8 *The vitamin A values listed for imitation sweet cream products are mostly from beta-carotene added for coloring.......74 Milk Fluid....7 1............................3% fat) ....... orange .........4 Pressurized ....244 Lowfat (1%) ......... ¹⁄₂ cup..........250 Lowfat (1%) ....2 0.....6 0...4 Sour dressing (filled cream type..4 1.3 0..2 0...12 Reduced fat ..............................1 Tr 0......................................1 1.......6 1........ 1 cup .......1 0.... 1 cup .....2 56 61 143 133 3 2 7 7 4........... Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Dairy Products (continued) 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 Cream..0 77 2 20 11 Tr Tr 1 1 0.....6 Tr 3 464 41 7 4...120 Nonfat.9 0...........Table 9........................1 82 84 85 208 179 158 8 8 8 8 5 3 5........... 1 cup .....................1 0.......5 1.........7 Tr 1................... soft serve Chocolate .....5 0..... 1 tbsp ..............................70 1 tbsp .. 1 cup .....66 Vanilla.... vanilla...5 4..... ¹⁄₂ cup........ 20 1........................9 0.......1 0...0 0...3 0........... 1 cup . 1 tbsp .........3 68 92 3 3 1......................3 2.......................................306 Evaporated Whole milk...........5 0.. Nutritive Value of the Edible Part of Food Food No..2 1.............0 7..........75 1 tbsp ....3 5.. 1 cup .........1 0........3 0..80 1 tbsp .......6 4......... ¹⁄₂ cup..245 Canned Condensed.............2 Whipped topping Frozen .....9 1.........235 1 tbsp ......... with added vitamin A ... 1 cup .. instant.12 Frozen dessert Frozen yogurt....7 0...............4 Powdered.. imitation (made with vegetable fat) Sweet Creamer Liquid (frozen) ... chocolate .........4 Tr 67 67 60 60 151 8 184 11 3 Tr 1 Tr 10 Tr 16 1 8....5 1.......8 0.............3 0.........2 Tr 75 75 417 21 8 Tr 39 2 31......1 0..1 ............4 3........ ¹⁄₂ cup..........................252 Skim milk ..........1 64 65 115 114 3 3 4 4 2........

0 0 0 99 100 646* 34* 65* 3* 0.16 0.47 1.08 0.80 0.09 0.15 0.1 370 377 381 406 371 120 122 123 126 257 307 500 500 500 81 76 139 144 149 20 0.02 Tr 0.1 0.00 0.16 0.3 280 284 287 0.0 0.09 Tr 0.1 0.2 0.1 0.Carbo.0 0.6 0.421 0.09 0.0 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) 0.0 1 Tr 0 0 103 104 105 106 380 19 113 6 24 1 5 Tr 0.00 0.0 72 4 4 Tr Tr Tr Tr Tr 121 6 13 1 13 1 11 1 0.1 Tr 4 1 18 17 1.1 Tr 14 1 19 1 8 Tr 0 0 13 1 11 1 0.16 0.0 657 741 0.17 0.5 0.0 0.79 0.612 483 0.2 0.02 0.1 Tr 1 1 1 2 114 115 116 117 33 18 10 4 9 11 12 12 12 12 0.01 0.0 0.41 0.2 1.02 0. 0.1 2 2 2 2 2 118 119 120 121 122 104 166 0.2 Tr Tr Tr 2 Tr Tr 0 95 96 97 98 1* Tr 0.7 0.1 0.8 0.1 179 118 152 71 50 41 52 34 163 476 464 56 47 136 132 10 0.40 0.27 0.817 95 68 100 0 0 2 1 0.1 0.3 2 2 2 128 129 130 21 .1 164 131 50 53 275 270 79 77 0.00 0.06 0.28 1.6 0.2 188 152 71 63 115 153 31 41 0.42 0.38 0.03 0.1 0.00 0.12 0.2 Tr 2 Tr 107 108 0.0 92 0.6 1.0 268 14 16 20 1.0 9 15 7 45 78 4 449 23 17 13 RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.03 0.00 0.0 Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) 331 17 19 21 123 6 6 23 102 5 6 1 10 1 1 2 0.41 0.0 0.004 136 300 0.6 4 127 31 17 7 26 26 26 2.0 107 87 113 40 0.40 0.00 Tr Tr 0.00 0.0 0.10 0.1 Tr Tr 111 112 0.09 Tr 0.160 373 1.004 248 0.02 0.2 0.1 1 113 22 17 19 22 0.0 0.2 0.03 0.4 1.10 0.3 0.0 0.0 0.1 7 126 12 35 0.0 0.910 621 262 65 0.2 0.89 1.0 0.6 0.9 0.13 0.1 0.4 5 3 124 125 83 59 0.02 0.0 1.03 0.09 0.2 0.0 0.6 417 422 426 149 151 152 303 500 500 73 143 148 0.2 Tr 1 109 110 72 84 0.6 8 123 74 9 25 29 0.12 0.5 0.0 5 Tr 0.0 0 0 101 102 53 3 43 2 289* 14* 331* 19* 39* 2* 33* 2* 0.34 0.0 0.0 1.0 0.00 0.12 0.04 0.04 0.6 0.1 139 56 109 31 0.10 0.0 106 103 22 29 19 16 0.4 Tr 0.28 1.08 Tr 0.3 0.0 868 0.0 291 297 300 302 285 0.19 0.0 0.02 0.0 0.0 0.136 389 1.0 837 0.41 0.01 0.3 1.Choles.7 764 849 267 294 612 1.13 0.1 Tr Tr 0.00 0.0 266 14 0.00 0.00 Tr 0.0 0.03 0.38 0.0 1 Tr Tr Tr 29 16 12 4 13* 4 0 0 17 1 0.02 0.34 0.09 0.

.....63 Fats and Oils Butter (4 sticks per lb) 151 Salted ...7 64......9 2............6 40.....4 74 85 231 144 10 12 2 4 1.3 0..2 26...............................5 22 .......... 1 stick ............6 1...... 1 cup ....7 31.. whole 145 Fried..5 154 Unsalted ....33 144 Yolk ......... 8-oz container ....... in margarine.6 3..5 5.3 0......6 1.254 Milk shake..7 1.0 5.. ¹⁄₄ cup....2 0.9 0....................... 8-oz container ............................5 1............................1 88 139 8 7 4. 1 large......4 2..1 0.................227 161 1 tsp .8 0........ plain ............. vitamin A-fortified..227 Made with nonfat milk Fruit flavored...0 1.......4 1..9 0.7 75 75 211 75 17 6 14 5 4.50 149 Scrambled.... Nutritive Value of the Edible Part of Food Food No........227 74 342 10 19 11..4 0...........................46 146 Hard cooked....227 Plain.50 147 1 cup...........3 75 78 6 5 1........................... in margarine..3 28........9 0....... See Dairy Products. 1 stick ...3 2... 1 cup ...........................5 57.6 fl oz ......14 153 1 tsp ..1 75 75 75 88 49 66 75 86 17 59 5 6 7 4 3 4 5 6 0 5 1...... low calorie sweetener....61 150 Egg substitute.6 1.. 1 large.4 1.....................6 2....3 0.8 3.5 5.... 1 stick .......113 158 1 tbsp .2 78..... 1 large....227 Made with nonfat milk..8 3...44 141 1 large....3 0......4 16 16 16 16 16 815 101 34 1.. liquid .. 8-oz container .........................849 115 1 Tr Tr 1 0 0 92 12 4 92 205 13 57.....5 160 Soft ............6 92.1 75 85 213 127 10 13 Tr Tr 0..0 26............313 Sherbet..0 16 16 16 18 0 0 813 102 36 813 1...6 Tr Tr 0...... 10.......4 0..2 Tr Eggs Egg Raw 140 Whole .6 2..................2 2..3 0......0 1.......300 Vanilla ..6 1....................58 143 White .. 1 large.3 5.4 5...... 1 large........7 1. with salt..0 1............9 2. with salt...7 1.3 0................3 7....1 0....... salt.7 1... vanilla or lemon flavor ....Table 9...2 3.2 0....9 1...............7 0..........9 2...227 Plain........ Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Dairy Products (continued) 131 132 133 134 135 136 137 138 139 Milk beverage (continued) Eggnog (commercial) ...........205 156 1 tbsp ......7 0.........................................227 Without added milk solids Made with whole milk............17 Cooked.......... 8-oz container .50 142 1 extra large....0 0....9 72 74 356 350 9 12 8 9 5.....0 1..626 34 1 Tr Tr 2 Tr 91 11 4 183 4 17... chopped .................. shell removed........6 5..... 8-oz container .....6 0......................3 1.........8 0..........0 0..........5 1.4 23.. thick Chocolate .... salt added Regular (about 80% fat) 157 Hard (4 sticks per lb) .... 11 fl oz ....2 0......7 69 92 6 7 1..113 152 1 tbsp ......3 80....................... frozen dessert..9 2... 1 medium ..........0 87 98 9 Tr 0.................... Yogurt With added milk solids Made with lowfat milk Fruit flavored.. 1 cup ....113 155 Lard ..... with whole milk.7 73 83 101 53 7 8 7 2 2.136 148 Poached.13 Margarine................14 159 1 tsp ........................................ 1 large.3 1..................7 0... 8-oz container .....8 2......0 0.......

0 345 452 0.53 0.01 Tr 0.0 330 0.01 Tr Tr 0.2 440 579 132 174 16 16 5 5 0.67 0.0 29 4 1 29 Tr Tr 937 117 41 12 Tr Tr 3.09 0.22 0.0 325 0.00 0.49 0.26 Tr 0 146 577 212 2 1 0.1 Tr 0 149 150 248 31 11 248 195 12 Tr Tr Tr Tr 0 0 0.0 0.03 0.48 0.6 63 62 280 84 0.0 34 4 1 60 1 0. 149 34 0.37 0.11 Tr Tr Tr Tr Tr 0 0 0 0 0 140 141 142 143 144 211 1 0.02 0.3 2 2 136 137 29 11 0.3 84 208 171 112 416 1.0 0.6 0.0 27 3 1 27 Tr Tr 0.09 0.2 0.11 0.01 Tr Tr 0.25 0.04 Tr 0.0 0.0 0.361 119 136 0.0 0.0 25 0.449 51 4.050 500 168 8.1 351 105 279 68 0.2 0.7 171 60 169 140 762 316 228 95 0.9 0.7 1.03 0.7 61 162 394 114 0.3 672 572 333 299 258 357 63 88 0.03 0.2 0.0 0 0 0 0 0 0 151 152 153 154 155 156 0 0 0 0 0 1 Tr Tr 1 Tr 0.40 0.2 Tr Tr 0.32 0.Choles.468 0 0 855 107 38 855 0 0 0.0 0.22 0.0 48 6 2 86 2 1.29 0.19 Tr 0.0 68 25 1.27 0.00 0.8 Tr 0.3 4 131 32 37 63 56 0.0 396 457 0.10 0.0 0.0 0.2 0.04 0.2 2 139 187 213 247 0 213 1 1 1 Tr Tr 0.03 0.2 1 138 5 17 0.0 22 25 28 2 23 0.0 0.00 Tr Tr Tr Tr 0.2 0.07 0.7 0.0 0.03 0.0 0.04 0.24 Tr 0 145 212 1 0.2 442 531 133 159 104 150 25 36 0.07 Tr Tr Tr Tr Tr Tr Tr Tr Tr Tr Tr 157 158 159 160 161 23 .08 0.0 43 33 0.01 0.6 0.814 38 0.3 1 2 134 135 5 4 43 17 0.0 0.08 0.0 25 0.0 345 415 0.106 168 906 112 38 1.09 0.14 0.3 402 134 0 0 0.0 0.0 0.0 0.0 0.03 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.0 274 0.1 Tr 0 0 147 148 215 1 1 Tr 0.0 0.0 0.6 53 61 70 48 16 55 63 73 55 7 279 318 368 0 323 84 96 111 0 97 0.41 0.4 0.07 0.61 0.02 Tr 0.5 420 138 894 203 0.0 0.00 0.468 434 153 3.70 0.5 0 0 132 133 10 14 43 16 0.0 0.9 0.04 Tr Tr 0.15 0.070 132 44 2.1 Tr Tr 0.Carbo.09 0.

........ 1 tbsp ... 1 stick ......................1 0......927 120 1............16 Low calorie..236 26 801 17 811 102 1 Tr Tr 1 Tr 1 Tr 1 Tr 70 9 3 139 3 90 2 91 11 16.. 1 tbsp .2 1....4 3..927 120 0 0 0 0 218 14 218 14 39............2 0.......8 0......... 1 tbsp ...........14 1 tsp .Table 9........8 37.......7 18....................115 1 tbsp ....113 1 tbsp ...4 22..........3 4..7 5..2 1......................................... 1 cup ....1 4.......6 38 82 69 16 Tr Tr 7 1 1..............1 0...........6 0. 1 tbsp ..5 0. 1 tbsp .................8 2.........1 1......5 5.........................927 120 1....15 Mayonnaise Regular .........909 119 1..216 1 tbsp ......927 124 1..7 29......0 0...........4 38 69 67 22 Tr Tr 6 1 1..14 Peanut......3 13.4 32.................7 0.2 52........... 1 tbsp ...8 6.... 1 cup ...... vitamin A-fortified...............5 2...1 0 0 0 0 1..16 Russian Regular ...........14 Safflower.... 1 tbsp .......1 0..1 69...15 Fat free. salad or cooking Canola ...9 0.......5 36............218 1 tbsp ...............................6 17......... cholesterol free....5 0....0 8....9 ...... 1 tbsp .....3 0.. 1 cup .4 1.....2 2..... 1 stick ..............15 Low calorie...................... 1 cup ..0 90.1 4......................14 Salad dressings Commercial Blue cheese Regular ..........5 1......................1 3.3 4.......... 1 cup ......... 1 cup .927 120 0 0 0 0 0 0 0 0 0 0 0 0 0 0 218 14 218 14 216 14 216 14 218 14 218 14 218 14 15. 1 cup .8 0.........9 15 56 84 99 49 12 Tr Tr 0 11 5 Tr 1............15 Low calorie........3 0.... hydrogenated and cottonseed oil blend .............0 27..............0 0......1 0.2 2... 1 cup .. 1 cup .218 1 tbsp .... 1 tbsp ...........218 1 tbsp ........7 2.........15 French Regular ....2 86...7 29.9 32 80 77 15 1 1 8 1 1..................2 4.................5 0.. 1 tbsp .....1 5..5 Margarine butter blend..0 0................3 31......909 119 1.4 64.........9 0.......15 Low calorie..............14 Soybean.....6 1.9 3..5 2...........0 1..............0 18....... hydrogenated ............1 1.....1 128...........0 2.......................................218 1 tbsp ........15 37 37 37 37 37 58 58 16 16 621 76 26 1.....................3 0...5 4.................................. Nutritive Value of the Edible Part of Food Food No...0 0.. 1 tbsp ....1 2.............7 20..........................0 4.218 1 tbsp ..4 93................1 1.......0 42.......... 1 cup ..8 0.0 29......9 32...........4 34 73 78 17 Tr Tr 8 1 1.....1 4.. Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Fats and Oils (continued) 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 196 197 198 199 200 201 202 203 24 Margarine.14 Oils.................14 Olive .............8 31.................5 Spread (about 40% fat).4 46 69 59 24 Tr Tr 6 2 0...........232 1 tsp ........3 159.... 1 cup ......5 0......2 72.........229 1 tsp ...............7 82.............. 1 tbsp .............3 4....8 3..... 1 tbsp ............3 2.............9 99....927 120 1........6 0.............14 Soybean..........3 0............15 Caesar Regular ........8 64..................... salt added (continued) Spread (about 60% fat) Hard (4 sticks per lb) ....5 2.218 1 tbsp .9 5...218 1 tbsp .......14 Sunflower ... 1 tbsp ......9 31..........5 143.............16 Italian Regular ...5 Soft ..4 0......0 128.........2 3....2 9.14 Sesame .........6 0.....................14 Corn .........4 0..927 120 1.0 5..........2 1....1 1..7 1........................5 0.........7 10.....7 32....8 36...............................................7 104.9 0..2 35 65 76 23 Tr Tr 8 1 1....15 Low calorie.......3 0 0 0 0 0 0 0 0 0 0 0 0 0 0 1..14 Light..9 6..2 8.......4 8...216 1 tbsp .16 Thousand island Regular ...1 1..2 162..5 1...16 Low calorie. high oleic ..... 1 tbsp .

0 0.00 0.0 0.1 Tr 1 1 200 201 109 153 50 49 15 15 Tr Tr Tr Tr Tr Tr 0 0 202 203 0.830 38 1.02 0.00 0.00 0.0 0.0 0.285 171 4.0 0.01 Tr 0.0 0.0 0.00 0.0 0.00 0 0 0 0 0 0 0 0 0.276 48 2.00 Tr 0.0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 171 172 173 174 175 176 177 178 179 180 181 182 183 184 0. Tr Tr Tr Tr Tr Tr Tr Tr Tr 162 163 164 165 166 167 168 169 170 0.00 0.0 0.0 0.0 0.0 Tr 3 3 0.226 46 1.00 0.8 0.0 0.00 0.00 0.0 0.143 139 48 2.00 0.00 Tr 0.0 0.Carbo.0 0.00 0.0 Tr 1 Tr 2 2 116 118 11 0 8 0 0 Tr 1 2 0.00 0.00 0.00 Tr 0.0 0.2 2 2 0.0 0 0 0 0 0.6 2 0 0 0.0 0.0 0.1 Tr 0.00 0.0 0 0 0 0 185 186 187 188 Tr Tr Tr Tr 189 190 Tr Tr Tr Tr 0 0 191 192 Tr 0.0 0.00 0.0 0.0 0.1 24 26 4 2 2 2 0.00 0.00 0.00 0.0 0.02 Tr 0.00 0.0 0 0 195 196 39 18 0 12 2 0 0.1 Tr Tr Food No.06 Tr 0.00 0.0 0.1 0.00 0.0 0.0 0.0 0.0 0 0 0 0 Tr Tr Tr Tr 0 0 0 0 0 0 0.0 0.0 0.00 0.0 0.00 0.00 0.0 0.0 0.01 Tr 0.014 127 4.0 0.0 0.00 0.00 0.00 0.1 Tr 34 4 1 68 1 59 1 41 5 1.01 Tr 0.854 38 903 113 0.05 Tr 0.0 0.0 0.0 0.0 0.0 0.0 0.00 0.0 0.00 3 Tr 1 Tr 0.00 0.0 0.00 0.00 0.0 0.02 Tr Tr Tr Tr Tr Tr Tr Tr Tr Ascorbic acid (mg) 25 .0 0.1 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) 0 0 0 0 0 0 0 99 12 0 0 0 0 0 1 Tr 1 Tr 0.035 507 919 112 38 1.00 0.00 0.00 0.00 Tr 0.00 0.0 0.0 0.0 0 0 0 0 0 0 Tr Tr 0 0 0 0 0 0 0 0 0 0 Tr Tr Tr Tr 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.03 Tr Tr 0.1 18 17 Tr Tr 4 4 0.Choles.0 0 0 193 194 4 0 Tr 0.0 0.0 0.00 0.0 0.0 2 2 12 13 214 128 203 212 20 21 0 1 1 1 0.0 0.0 0.0 0.0 12 14 Tr 0.0 0.0 0.0 0.0 0.178 171 8.0 0.1 0.00 0.0 0.0 24 3 1 48 1 41 1 32 4 0.107 500 171 8.0 0.00 0.1 0.00 Tr 0.00 0.1 0.0 0.00 0.0 0.0 0.01 Tr Tr 0.0 0.0 0.0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.04 Tr 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.0 0.1 6 1 167 184 32 2 10 Tr Tr Tr Tr Tr Tr 3 Tr Tr 4 4 158 162 3 3 Tr Tr Tr Tr 0 0 3 4 0.0 0.0 0.01 Tr 0.0 5 10 15 78 107 190 3 1 2 4 0.0 0 0 0 197 198 199 133 141 106 9 32 3 0.

..........28 226 1 portion (4" x 2" x ¹⁄₂") ................6 2...... baked or broiled..........................5 0..............8 2... 3 oz ...........................85 234 Lobster..85 240 Pollock..4 0......85 236 1 fillet ...9 1...................9 Fish and Shellfish 209 Catfish............8 1......7 2........ with egg...5 0.................. drained solids . 1 tbsp . 3 oz ................. fried ...... solids and liquid ...........159 233 Herring.2 5.......205 1 tbsp ...................1 0..............8 0...........................85 228 1 fillet .. made with margarine .....13 69 24 47 25 88 70 1 Tr 0 2 10 8 0..9 2...4 0..........85 211 1 medium ........ 3 oz ...115 213 Canned....248 238 6 medium .1 0.......1 0..16 French..8 0 0 1.3 59 195 15 11 2......150 231 Halibut.............1 0................5 0....6 2...........7 1.... breaded..........3 0....7 0...0 0.....5 0.........5 3...8 0.....2 91.......................3 0.....5 1......... 3 oz ..5 0.............134 219 3 oz .....57 227 Flounder or sole...1 0.3 0................ 1 fillet ...................... 3 oz ...4 0. 1 cup .........8 82 82 29 64 64 63 11 451 126 237 11 2 13 22 41 1 Tr 26 2 3 0...1 0....85 230 1 fillet ... baked or broiled ..4 0..........3 0. breaded...... 1 cup ...85 220 Imitation. baked or broiled.....2 Tr 6............. battered or breaded.. reheated ......3 0.....8 0.....5 0......160 Cod 215 Baked or broiled .... 3 oz ...85 243 1 fillet .................... fried ..91 225 Fish stick and portion.........8 2.....8 4.....4 0....2 0..8 1............7 2...................... steamed ..135 223 Crab cake........................4 0......7 0.2 0................. 1 cup .....................................4 0..3 4....9 76 76 76 89 95 89 20 21 19 1 1 1 0..................... baked or broiled ...6 2.85 Crab Alaska king 218 Steamed.84 239 Breaded......6 77 76 87 134 17 28 2 2 0...... 1 stick (4" x 1" x ¹⁄₂") ..1 0...50 Oyster 237 Raw...9 0....5 1.........7 3....... baked or broiled....85 241 1 fillet ............ from surimi ... frozen..............60 224 Fish fillet.........7 46 76 4 3 0.. 3 oz ...3 0.....................812 113 0 0 205 13 51.85 235 Ocean perch.......1 Tr 6...............9 46 155 9 7 1... baked or broiled... 3 oz ....90 217 Canned.1 0.3 4.....9 1..2 0.....3 0..1 0..... meat only ..... Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Fats and Oils (continued) 204 205 206 207 208 Salad dressings (continued) Prepared from home recipe Cooked....2 0.85 Clam 210 Raw....6 0..... Nutritive Value of the Edible Part of Food Food No..................6 71 93 12 5 0............... pickled .. ³⁄₄ cup........127 229 Haddock.............. 1 cake ... onion.............85 232 ¹⁄₂ fillet. 1 tbsp ................. 3 oz ...7 0...... 3 oz .1 0..3 0...2 0...8 73 73 74 74 72 72 55 76 99 149 95 168 119 223 223 83 21 31 21 36 23 42 12 17 1 2 1 1 2 5 15 1 0....3 0............3 0.. meat only ..................3 5.6 0.............85 222 Canned crabmeat ... fried.......3 85 85 65 74 74 73 73 169 57 167 96 68 103 180 17 6 7 20 14 20 36 6 2 11 1 1 2 3 1........... 3 oz .. 1 tbsp . 3 oz ..8 2..85 Blue 221 Steamed... 3 oz .....4 54 211 13 11 2..1 Tr 11. 3 oz .1 73 73 103 61 20 12 2 1 0.8 1..........85 214 1 cup ..1 0.3 0.........4 0......... 1 leg ...1 0.2 0. fried ....................................8 0.......3 0....1 0....60 242 Rockfish......2 78 78 74 130 82 87 26 16 10 2 1 1 0.....9 1...14 Vinegar and oil.2 0.0 0............. 3 oz .4 0.........Table 9.......... 3 oz .149 26 . fried in margarine ..2 0.......2 0...............7 53...5 0.15 212 Breaded.4 0....7 0....1 0..........2 0...........1 0...................2 0....2 0.............85 216 1 fillet ...3 3.....3 0....5 10.16 Shortening (hydrogenated soybean and cottonseed oils) ..2 0...

04 0.07 0.0 15 23 36 63 51 95 65 52 0.6 298 175 82 48 39 23 12 7 0.5 5.4 1.0 0.05 0.4 1.03 0.07 0.05 0.24 0.2 0 226 58 86 63 111 35 65 11 61 0 0 0 0 0 0 8 1 0.9 2.05 1.2 2.6 37 1.00 Tr Tr 0.0 79 50 11 1.01 Tr 0.4 439 465 449 77 82 185 27 29 39 9 9 12 0.2 1.10 1.18 0.Choles.1 11.9 0 209 29 5 87 57 107 2 Tr 39 4 8 0.1 2.3 0.07 2.03 0.9 1.2 73 163 30 9 0.07 0.3 351 223 77 1.005 48 8 834 95 179 255 44 122 485 912 77 13 37 145 274 0.13 0.0 3.03 0.9 5.06 0.0 0.8 1.1 1.24 0.00 0.00 0.07 0.0 0.2 1 Tr 235 236 131 45 69 82 58 37 66 10 3 10 0 0 0 0 0.0 0 0 0 0 0 0 0 0 0.0 0.10 0.0 63 0.11 2.3 2.3 0.01 0.02 1.17 0.4 1.04 0.0 0.7 2 223 31 15 0.8 1.04 0.0 0.0 3.10 0.9 291 484 35 11 0.0 0.06 0.06 0.1 0.0 13 1 0 0.3 2.02 Tr 0.08 0.36 0.0 0.4 1.3 292 437 339 599 490 916 59 299 89 133 74 131 59 110 740 323 32 48 54 95 152 285 732 74 9 14 16 29 46 86 219 22 0.0 39 7 21 78 147 11.1 Tr 0.7 1.04 0.0 0.0 0 0 207 208 69 7 0.9 0 224 31 7 0.0 0.8 9 3 3 0 0 0 0 237 238 239 240 241 242 243 27 .0 6 0.05 0.68 1.10 1.0 116 69 1.03 0.0 0.3 0.0 0.02 0.06 0.05 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.9 6.0 0. 9 0 0 2 Tr Tr 0.0 0.11 0.2 289 238 24 7 0.0 0.09 0.0 0.21 0.0 0.05 0.11 0.6 5.0 11 0.5 0.26 0.10 0.8 1.0 0.12 0.04 0.0 8 8 18 0.0 0.8 3 4 221 222 90 Tr 0.07 2.0 19 3 1 117 92 Tr 66 72 0 20 22 0 0.07 0.0 0.0 0 0 0.2 10 6 0 218 219 220 85 120 0 0 0.4 11 2 0 19 35 210 211 212 213 214 40 42 47 0 0 0 0.0 Tr Tr 0 204 205 206 0 0 0 0 0.0 0.14 0.1 3 3 1 215 216 217 71 45 17 0 0 9 0.05 0.06 0.1 2.9 0 0 0 0 0 0 0 0 227 228 229 230 231 232 233 234 46 27 0 0 0.5 0.11 0.8 3.0 0.0 0.7 267 46 266 534 1.13 3.9 6.0 0.436 911 715 39 25 56 12 8 17 0.9 2.08 0.0 0.8 44.11 1.04 0.4 149 332 60 18 0.5 16 1.2 0.00 0.6 0.0 0.8 0.0 88 136 0.08 0.07 0.6 194 198 151 49 0.02 0.3 0.11 0.13 0.1 275 505 237 450 5 7 2 3 0.07 0.0 0.2 0.14 0.0 0.6 0 225 64 14 0.9 2.0 112 38 53 5 4 10 18 16.8 387 131 207 329 232 442 775 523 177 354 99 70 65 115 248 84 257 65 46 186 326 74 25 77 20 14 56 98 0.00 0.07 0.2 0.25 0.07 0.07 0.0 0.06 1.0 0.01 0.9 0.0 23.Carbo.3 5.00 0.

....... canned..........5 0........ chunk light............. raw 2¹⁄₄" high x 2¹⁄₂" dia.1 0..........3 0..1 32 88 73 78 117 75 Tr Tr Tr Tr Tr Tr Tr Tr Tr Tr Tr 0....7 2........5 0....3 2..........85 263 Tuna salad: light tuna in oil.....248 Apple pie filling......1 0....275 Tr Tr 0. 3 oz .............7 69 72 118 99 17 16 5 4 1... 1 pear ..................258 Juice pack...1 Tr 86 17 Tr Tr Tr 0....................... 2³⁄₄" dia (about 3 per lb)........35 Canned.......8 1....... 1 cup ............. 3 oz ...110 Dried (sodium bisulfite used to preserve color) ............1 Fruits and Fruit Juices 264 265 266 267 268 269 270 271 272 273 274 275 276 277 28 Apples Raw Unpeeled.............74 Applesauce...............2 2............ baked or broiled ...244 Dried... baked or broiled.................. canned...........93 251 Steamed.. 6 large...85 255 Swordfish...4 58 73 200 95 17 20 10 1 2........... without pits (about 12 per lb with pits) .. Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Fish and Shellfish (continued) 244 Roughy................................ sliced ...............3 3.....................85 253 6 large..32 Apple juice..............1 4. sulfured..106 257 Trout...............3 0.. fruit and liquid Heavy syrup pack..3 0.......... solid white .. 3 oz ...........7 0... 3 oz .5 Tr 62 62 184 335 23 42 9 17 1..... 1 cup ................85 Shrimp 252 Breaded.......1 1...3 4................1 0............................. mayo type salad dressing... Nutritive Value of the Edible Part of Food Food No....85 Canned. 1 cup ...0 3.. 3 oz ..8 1..3 0.251 Asian pear.......... 5 rings.... 10 halves ................2 ..244 Apricots Raw...............4 53 53 73 69 69 68 68 206 109 102 132 164 144 120 18 10 20 22 27 21 17 10 6 2 4 5 6 5 1... 3 oz .... pickle relish................. 1 pear ........ 3 oz .........6 3..1 Tr 0............ halves...........1 Tr 80 88 194 105 Tr Tr Tr Tr 0............85 261 Water pack....7 0.......2 0...... ¹⁄₈ of 21-oz can ...85 Scallop......... cooked 250 Breaded....1 Tr 88 88 51 116 1 1 Tr 1 Tr Tr 0.......71 Tuna 259 Baked or broiled . 3 oz . with added ascorbic acid.......7 1.3 60 75 73 168 99 109 25 22 20 7 1 3 1......85 246 ¹⁄₂ fillet..... orange. solids and liquid (includes bones)..........2 1.... 1 cup .....8 0.85 248 Smoked (chinook) .3 2.....5 0...... canned Sweetened ....9 0.....122 3³⁄₈" high x 3" dia .........5 4.. 3 oz ......1 Tr Tr Tr 85 141 1 Tr Tr 0.. 1 cup ..2 5.............................5 1....45 254 Canned..... fried . drained solids 260 Oil pack.0 1..9 63 383 33 19 3....................1 2.....2 0.0 1...........0 4... drained solids . drained solids (includes bones) ....... fried ..1 0.....85 249 Sardine................. 3 oz .35 Apricot nectar..............3 0....... canned in oil....2 0............. baked or broiled ....... 1 cup .Table 9............205 69 76 16 1 Tr 0..................85 Salmon 245 Baked or broiled (red) ......2 1...........138 Peeled......1 0..............85 258 1 fillet ..........................5 84 84 81 63 Tr Tr Tr Tr 0. chunk light ................ Atlantic...........5 3.......... 3 oz ...........155 247 Canned (pink)..2 1.......5 1............6 1....7 63 118 25 1 0.... 1 apricot ... 3 oz .......... 1 apple ...........8 1.....85 262 Water pack....255 Unsweetened.....0 Tr 0.. 1 cup ...... 3 oz ......................1 0...7 0...7 2.3 1....85 256 1 piece .........8 60 177 21 10 1..9 8.......................5 8. bottled or canned.......... 1 cup .......1 Tr Tr Tr 0................1 Tr 78 87 31 214 117 83 1 2 1 Tr Tr Tr Tr Tr Tr 0.....7 2..... 3 oz ......

03 0.01 0.3 4.05 0.0 35 2.09 0.1 8 4 264 265 0 0 0 21 29 19 2.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.3 0 0 245 246 47 20 0 0 0.2 1.10 0.2 Tr 1 2 1 266 267 268 0 0 51 28 3.01 0.0 0 0 247 248 121 0 0.02 0.05 1.1 1 259 15 26 36 0 0 0 0.2 0.03 0.14 13.5 18 1.1 0.0 8 12 1 272 273 274 0 36 1.5 0 249 57 45 9 3 0.02 0.1 2.01 0.1 0.12 0.05 0.4 2.4 9.7 2.06 0.2 4 271 0 0 0 55 30 22 4.05 0.9 0.03 0.7 0.04 10.3 0.06 0.3 10.5 4 3 269 270 0 4 0.1 365 824 199 55 0.6 5 10 276 277 29 .7 1.19 4.07 0.9 5 11 0.7 5 263 0 0 21 16 3.07 0.2 0.0 0.8 484 40 58 17 0.303 331 0.17 0.02 0.2 104 Tr 914 91 0.534 317 412 253 0.8 0.3 0.2 327 69 69 20 0.04 0.0 6 11 0.04 0.0 325 2.20 0.0 0.6 361 403 482 10 10 4 3.8 176 201 201 301 287 320 66 48 16 20 14 5 0.9 319 581 56 102 178 324 54 98 0.1 0.0 0.2 23 29 16 0.5 337 429 190 57 0.0 32 0. 22 0 0.04 0.5 0.00 0.4 0.6 2.0 0.1 3.Choles.1 2 0 250 251 150 80 147 43 53 58 48 10 5 1 0 0 0 0 0.10 0.07 0.3 156 183 8 5 28 71 3 7 0.10 0.0 0.6 310 405 432 225 70 85 20 26 0.5 0.8 2.6 1.0 11 9 12 1.05 10.02 0.16 3.3 0.7 4 17 3 0.3 0.02 0.01 0.06 0.0 0.5 7.0 12.05 1.03 0.0 57 30 50 5 6 73 61 1.43 0.02 0.0 0.7 10.01 0.1 0 244 74 135 0 0 0.0 18 0.18 0.06 0.2 191 101 179 314 391 375 313 292 155 144 98 122 36 30 161 85 51 116 145 244 204 48 25 15 35 43 73 61 0.1 159 124 0 0 73 48 7 4 0.5 6.2 0.9 0.05 0.7 137 275 0 0 13 29 4.12 0.10 0.01 0.11 0.4 1.9 3.8 0.0 39 98 0.2 144 295 33 28 7 33 0 2 10 0 0 1 0.7 277 149 471 666 47 75 14 22 0.2 0.9 0 0 0 260 261 262 27 19 0.0 0.16 0.04 0.0 181 9 0.0 0.Carbo.01 0.02 0.04 Tr 0.1 10 4 0.8 1.2 1 1 2 1 1 3 2 252 253 254 255 256 257 258 49 0 0.03 0.3 0.15 0.173 4.9 10 7 0.05 0.09 5.0 148 333 0 0 0 0 0 0 0.03 0.0 286 8 3.27 5.01 0.06 2.9 1.02 0.8 5 0.06 0.5 11.33 0.3 0.6 4.0 0.126 2.06 0.

.............2 0..3 ..............1 0..1 89 81 81 101 36 114 1 Tr 1 Tr Tr 1 Tr 0..28 Bananas........ 10 grapes ..... 1 cup ......................... 1 cup ..............1 Tr 91 90 37 39 1 1 Tr Tr Tr Tr Tr Tr Tr Tr 84 152 1 Tr Tr Tr 0............. dried........1 0.5 3..............................1 61 86 Tr Tr Tr Tr Tr 23 23 28 116 490 97 1 4 1 Tr 1 Tr 80 87 181 109 1 1 Tr Tr Tr Tr Tr Tr 0...... unsweetened Undiluted......... 1 cup .................28 Cranberry sauce.......237 Grapefruit Raw....... 5 dates . 1 cup ..... water pack... canned...............74 Cranberries. sweetened.1 0.3 Tr Tr 0..... 1 cup .1 0..........1 0....... dried........................ 1 oz ........1 0.. without pits and stems.............. canned ........... membrane and seeds (3³⁄₄" dia) Pink or red....1 90 87 94 115 1 1 Tr Tr Tr Tr Tr Tr 0...... Carambola (starfruit)....145 Frozen...118 Canned..................68 Cherry pie filling...................1 62 302 4 1 0.. 10 cherries.... 1 cup .... without peel........... ¹⁄₂ grapefruit ......4 0.......................... canned.............. raw .... 2 figs. 1 cup ........6 0.............50 1 cup .................91 Sliced ...2 Tr 0...... 6-fl-oz can ... ¹⁄₂ grapefruit ............... 1 cup .......................1 90 90 96 96 1 1 Tr Tr Tr Tr Tr Tr 0................. raw Whole (3⁵⁄₈" long)............108 Cherries Sour..1 0............ Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Fruits and Fruit Juices (continued) 278 279 280 281 282 283 284 285 286 287 288 289 290 291 292 293 294 295 296 297 298 299 300 301 302 303 304 305 306 307 30 Avocados..... 1 cup ....247 Sweetened .......... fruit and liquid Heavy syrup pack ..... canned (about 8 slices per can).118 Sliced .....2 1.......1 0............... raw.............. raw Whole....... 1 slice ....230 Cantaloupe..150 Blackberries.....1 0.160 73 80 50 32 1 Tr 5 3 0.............1 0..... red.............4 74 74 86 109 138 75 1 2 1 1 1 1 0...... 1 oz ..Table 9......247 White ....... 1 cup ....... 1 banana ..... ¹⁄₅ of 21-oz can ....1 0.......28 Florida (about ¹⁄₁₀ whole) .............................. raw...244 Sweet................38 Fruit cocktail..3 0...250 Frozen concentrate..........1 0......123 White .......... Nutritive Value of the Edible Part of Food Food No......... 1 cup ............... without skin and seed California (about ¹⁄₅ whole). 1 cup ...................................2 0.2 90 88 2 Tr 0............................................1 91 91 30 36 Tr 1 Tr Tr Tr Tr Tr Tr 0......2 0.....................1 81 71 12 49 85 92 1 Tr Tr 1 Tr Tr 0........ sweetened........ 1 cup ....2 0. medium (7" to 7⁷⁄₈" long).................248 Juice pack ....254 Grapefruit juice Raw Pink ....42 Chopped .. thawed ..................................207 Diluted with 3 parts water by volume. 1 fruit.................. sections with light syrup .......3 85 77 81 186 1 1 1 Tr Tr Tr 0.....................247 Grapes................. without pits Whole......1 Tr Tr Tr Tr 0....1 0.....................3 0.... See Melons.. sweetened........................2 0.....178 Figs......247 Canned Unsweetened .....3 0..........1 Tr Tr 0.........................1 Tr 0..................7 0..................... 1 cup ...2 Tr Tr 0....... pitted.... 1 cup ...144 Blueberries Raw ......................................1 0.....1 0...... ¹⁄₄ cup.............. seedless..1 0.......57 Dates........... raw ..............

05 0.2 180 138 3 1 174 174 17 17 0.161 271 1 5 4 21 89 51 2 9 5 0.0 36 1.1 159 175 0 0 319 12 32 1 0.03 0.02 0.5 2.4 0.6 248 304 0 0 0 24 9 28 0.3 239 17 1.6 2 0.6 7.5 0.03 0.04 0.5 2.03 0.10 0.03 0.04 0.6 20 6 18 0.6 0.06 0.10 0.04 0.5 2 2 278 279 0 0 0 28 35 18 2.2 22 22 0.8 0.3 47 39 297 298 0 39 1.03 0.4 336 93 296 2 1 3 22 37 117 2 4 11 0.2 13.03 0.0 0.01 0.03 0.10 0.9 129 138 9 2 145 101 15 9 0.6 13 57 55 0.05 0.1 152 78 24 0 13 1 146 152 0 14 16 0 0.087 25 109 2 0.09 0.07 0.01 0.15 0.5 218 225 15 9 508 723 50 73 0.03 0.5 0.5 94 94 300 301 0 0 22 28 0.06 0. 0 0 2 3 1.2 0.2 0.002 6 64 6 0.03 0.05 0.02 0.3 0.8 274 1.04 0.3 0.3 0.2 0.05 0.5 2.18 0.10 0.5 0.8 72 67 302 303 0 72 0.9 0.3 0.5 0.6 0.03 0.5 3 3 0.16 0.10 0.10 0.9 378 405 2 5 17 0 2 0 0.12 0.16 1.9 1.0 1.7 0.5 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.07 0.3 17 20 0.02 0.9 3.2 0.01 0.Carbo.6 54 299 0 0 23 23 0.9 4 4 0.840 183 0.4 19 23 285 286 0 22 2.05 0.07 0.3 14 14 0.15 0.9 4.0 5 6 295 296 0 0 9 10 1.1 0.8 9 14 0.05 0.2 0.6 7 9 46 0.0 328 5 0 0 0.5 0.1 Tr 5 3 Tr 288 289 290 0 22 0.2 0.Choles.7 27 3.10 0.04 0.4 1.5 83 5 17 305 306 307 31 .4 15 19 0.8 56 1.5 400 400 2 2 1.04 0.1 1 291 0 0 0 31 131 25 3.05 0.04 0.5 1.6 0.04 0.1 15 17 11 1 0.12 0.4 0.03 0.3 0 0 Tr 292 293 294 0 0 47 28 2.5 10 8 5 0.03 0.4 2.6 11 14 30 280 281 282 0 0 20 50 3.8 3.2 0.4 1.1 0.2 0.04 0.03 0.4 4.5 0.05 0.01 0.4 5 287 0 0 0 11 21 24 1.8 467 594 282 1 2 0 96 122 238 9 12 23 0.6 19 2 283 284 0 0 7 8 2.02 0.30 0.3 148 176 2 2 449 532 45 53 0.05 0.

........................244 1 tbsp ..76 Lemons......213 Diluted with 3 parts water by volume .....1 0...........1 Tr Tr 0....................2 87 128 Tr Tr 0..................... 1 mango.... cherry......15 Mangos......2 0.................... raw.......131 Sections without membranes ... without rind and cavity contents Cantaloupe (5" dia) Wedge....... 1 papaya ...69 Cubes....................160 Diced (about 20 pieces per cup) ....................0 0....... without skin (about 5 per lb with skin) ......3 Tr Tr 0..........1 Tr 0....... unsweetened ............ 1 cup ............Table 9......... 1 cup .....249 Papayas.1 0......................2 Tr 0............2 Tr 0..............1 ......1 88 112 2 Tr 89 89 55 119 1 2 Tr Tr 0..136 Oranges........0 92 92 51 3 1 Tr 1 Tr 0. 6-fl-oz can .................1 90 90 24 56 1 1 Tr Tr Tr 0. 1 cup ..... 1 cup .1 0...........207 Sliced ...................1 0....... 1 cup ...1 Tr Tr 0.............1 0......304 *Sodium benzoate and sodium bisulfite added as preservatives...2 89 17 1 Tr Tr Tr 0.... 1 medium ..............1 0............1 0..... without peel and seeds (2⁵⁄₈" dia) ..........2 Tr 90 93 93 10 52 3 Tr 1 Tr Tr 1 Tr Tr 0....... 1 cup ................. Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Fruits and Fruit Juices (continued) 308 309 310 311 312 313 314 315 316 317 318 319 320 321 322 323 324 325 326 327 328 329 330 331 332 333 334 335 336 Grape juice Canned or bottled .. 1 cup ........1 Tr 0.....253 Frozen concentrate..1 Tr 0...........1 Tr 0.. raw. raspberry..........1 Tr Tr Tr 0......1 0......... raw Whole............. 32 84 154 1 Tr 0. ¹⁄₈ melon .......250 Kiwi fruit.......1 0............ with added vitamin C Undiluted.........47 Canned or bottled.......1 0..... 1 cup ....246 1 tbsp ....... raw ¹⁄₂" cubes ...2 0.160 Honeydew (6"-7" dia) Wedge...............1 0.165 Melons..................248 juice from 1 orange..2 90 56 1 Tr Tr Tr 0....... 1 lemon...1 Tr Tr 0...1 90 60 1 Tr Tr Tr 0................................. raw (2¹⁄₂" dia).................... unsweetened . 1 cup .................1 74 86 245 67 4 1 Tr 1 87 62 1 Tr Tr Tr Tr 87 85 2 Tr Tr Tr Tr 88 112 2 Tr 0............ 1 cup ...... 6-fl-oz can ..............................1 Tr 0....2 58 339 5 Tr 0. unsweetened ..2 0.... all varieties ..1 83 46 1 Tr Tr Tr 0.......216 Diluted with 3 parts water by volume ........ ¹⁄₈ melon ........ raw......... raw... 1 orange.... sweetened.......1 88 89 88 39 105 110 1 1 2 Tr Tr 1 Tr Tr 0.1 0.249 Frozen concentrate Undiluted.2 Tr 82 82 135 107 1 1 1 Tr 0............... 1 nectarine ... grape and boysenberry).........0 0. 1 cup .................250 Nectarines. without skin and seed (about 1¹⁄₂ per lb with skin and seed) Whole... thawed (peach....... juice of 1 lemon................................140 Whole (5¹⁄₈" long x 3" dia).38 Canned.. sweetened.............. frozen...1 0....................1 0....170 Mixed fruit..1 0..........249 Chilled (refrigerator case) ...58 Lemon juice Raw (from 2¹⁄₈"-dia lemon)...... juice of 1 lime ....1 0......... Nutritive Value of the Edible Part of Food Food No.....1 54 387 1 1 0.15 Lime juice Raw (from 2"-dia lime) ............... 1 cup ......... 1 cup .. 1 cup .....1 91 12 Tr 0 0.86 Canned............180 Orange juice Raw...... without peel (2¹⁄₈" dia with peel)........

11 0.22 0.1 27 2 0.12 0.28 0.03 0.06 0.5 Tr 61 4 314 315 0 0 0 3 16 1 0.3 0.1 461 17 68 7 0.2 326 0 369 38 0.05 0.0 10 0.0 40 323 0 16 1.3 80 1 17 2 0.01 0.3 188 7 325 326 0 15 3.225 5.2 473 2 194 20 0.4 70 327 0 21 4.2 323 257 4 3 8.01 Tr Tr 22 313 0 0 16 1 1.1 0.6 15 0.Choles.8 160 15 58 6 0.7 43 86 82 330 331 332 0 81 1.0 87 188 335 336 Tr 33 .1 52 0.5 97 334 0 0 14 30 2.7 Tr 308 0 96 0.7 1.4 Tr 11 16 1 316 317 318 0 0 35 28 3.2 1.5 34 73 0.3 360 781 4 9 398 863 39 85 0.6 28 0.2 0.Carbo.6 334 8 20 3 0.7 0.3 60 310 0 11 2.0 57 46 319 320 0 0 6 13 0.03 1.0 10 0.2 1.5 96 328 0 26 0.20 0.3 Tr 249 16 51* 3* 37 2 5 Tr 0.4 0.11 0.061 6.04 0.2 1.0 0.12 0.04 0.5 9 20 25 0.5 496 2 496 50 0.2 328 288 8 0 805 1.10 0.5 22 0.04 0.03 1.02 0.9 179 309 0 32 0.3 53 5 20 3 0.3 72 0.60 0.8 2.16 0.7 3.1 237 0 269 28 0.1 0.09 0.09 1.07 1.0 21 17 0.3 252 4 133 14 0.7 68 0.1 31 312 0 4 0.3 23 0.04 0.6 1.1 0.02 0.01 Tr Tr 0.01 0.04 0.6 Tr 41 185 11 Tr 39* 2* 4 39 2 Tr 5 Tr 0.3 213 494 6 14 2.10 0.06 1.08 0.10 0.09 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.03 0.5 1.3 0.07 0.001 80 101 0.2 18 7 0.6 20 0.04 0.5 294 333 0 27 0.13 0.3 10 0.07 0.0 124 329 0 0 0 9 25 25 0.4 172 436 473 1 5 2 172 436 194 17 45 20 0.0 1.01 0.3 8 18 0.5 27 0.14 1. 0 38 0.158 222 515 0.05 0.9 29 68 321 322 0 15 1.1 3 30 2 Tr 0.07 0.5 5.425 805 642 0.5 0.8 0.07 0.12 0.15 0.1 434 16 64 6 0.08 0.0 0.02 0.4 74 311 0 5 1.0 42 324 0 0 61 16 4.01 0.08 Tr Tr 0.02 Tr 0.20 0.2 3 58 Tr 9 1 0.436 6 588 60 0.02 0.

.42 Stewed...2 80 80 86 86 197 56 124 38 1 Tr 1 Tr Tr Tr Tr Tr Tr Tr Tr Tr 0.... 1 cup .......262 1 half....................................1 85 36 1 Tr Tr 0.. fruit and liquid Heavy syrup pack Crushed.155 Canned........ Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Fruits and Fruit Juices (continued) 337 338 339 340 341 342 343 344 345 346 347 348 349 350 351 352 353 354 355 356 357 358 359 360 361 362 363 364 365 366 367 368 369 370 34 Peaches Raw Whole...............14 Raspberries Raw .......... sweetened...................76 Juice pack....................248 Prune juice................4 0..... thawed..... sliced. 1 pear .....3 0..... canned ..............................46 Juice pack................ pitted (about 4 per lb) ............98 Dried............ 1 cup ..1 Tr Tr Tr 87 76 1 1 Tr 0.....................................2 Tr Tr Tr 0...............76 Pineapple Raw.....1 Tr 70 81 265 182 3 2 1 Tr Tr Tr 0.. fruit and liquid.........................................254 Slices (3" dia) .........1 0...........258 1 plum ..........252 1 plum ...........154 Plums Raw (2¹⁄₈" dia) ... thawed ....... 1 cup ....................2 68 278 1 Tr Tr Tr 0.123 Frozen....... 1 packet ..49 Juice pack Crushed..... 1 cup ........... 5 prunes ............ sliced................. 1 slice ..1 Tr 0. unsweetened. 1 cup .......3 0............... frozen................ slices............ 1 cup ................. 2¹⁄₂" dia........1 79 79 87 87 32 194 73 109 43 93 1 Tr 2 1 1 Tr Tr Tr Tr Tr Tr Tr Tr Tr Tr 0.............. 1 cup .............. sweetened..... without peel Raw .. sliced.................46 Prunes............ fruit and liquid Heavy syrup pack........ 1 cup .............. or chunks ...1 76 76 84 84 230 41 146 27 1 Tr 1 Tr Tr Tr Tr Tr Tr Tr Tr Tr 0. 1 cup ............. with added ascorbic acid.......256 Raisins..................1 Tr Tr Tr 0... fruit and liquid Heavy syrup pack........166 Canned..... unsweetened.... fruit and liquid Heavy syrup pack. 1 slice ..66 Canned.................. dried.248 1 half...............................1 Tr Tr Tr 0..Table 9. 1 cup ....... diced........ canned or bottled ............179 Cooked....... 1 cup ...... 1 medium ..............47 Pineapple juice.. seedless Cup.1 0.....1 0....... 1 cup ..........4 0..................... pitted Uncooked ...... ¹⁄₂ oz (1¹⁄₂ tbsp) ................. cored....................1 0..... sulfured....1 Tr 86 140 1 Tr Tr Tr 0..1 75 235 2 Tr Tr 0........... or chunks .........1 0..... 1 cup .1 0....... not packed .. 1 cup .......266 1 half........ 1 cup ..240 88 88 42 73 1 1 Tr Tr Tr Tr Tr 0.................2 79 79 198 38 1 Tr Tr Tr Tr Tr Tr Tr 0....249 Slice (3" dia) .................170 Canned.....................................250 Plantain...2 Tr Tr Tr 87 73 60 258 1 2 1 Tr Tr Tr 0........ 1 cup ..... 1 plum .. 1 peach .... 1 cup ....1 65 67 218 179 2 1 1 Tr 0...... 2¹⁄₂" dia ......................................1 Tr 15 15 435 42 5 Tr 1 Tr 0........... 1 cup .. with skin.....1 0....................................................1 0......1 Tr Tr Tr 32 100 1 Tr Tr 0................39 Frozen..............................2 Tr ................ cooked... purple..250 Pears Raw...250 Rhubarb..1 Tr Tr Tr 0................... with sugar ................ 1 cup .145 Packet..............2 84 98 1 1 Tr 0..................... 3 halves...........1 Tr 0..98 Sliced......98 Juice pack..1 Tr 0............248 1 half............. Nutritive Value of the Edible Part of Food Food No............1 Tr 84 84 149 28 1 Tr Tr Tr Tr Tr Tr Tr 0..

2 3 1 4 1 346 347 348 349 0 19 1.2 8 3 15 6 11 0.4 2.15 0.09 0.0 0.07 0.02 0.03 0.6 71 7 3.2 1.06 0.06 0.02 0.03 0.06 0.Carbo.2 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.3 1.4 11.1 304 57 2 Tr 95 18 10 2 0.7 0.7 1.4 5 9 0.25 0.4 1.04 0.03 0.1 3.4 36 7 1.2 0.2 1.8 1 363 0 0 70 45 16.02 0.4 35 7 0.23 0.10 0.01 0.6 0.1 24 4 353 354 0 34 0.04 0.10 0.01 0.04 0.24 0.0 0.7 0.03 0.3 1.543 464 67 12 255 46 0.01 0.8 0.6 175 2 36 3 0.400 202 140 0.0 0.017 1.8 348 0.7 6 11 337 338 0 0 0 0 0 52 20 29 11 24 3.03 0.02 0.1 0.7 24 350 0 0 51 10 2.0 313 2 835 84 0.14 0.5 0.02 0.9 11 0.7 0.5 43 0.3 1.8 2.5 5 3 1.6 1.6 187 285 0 3 160 150 16 15 0.5 8 0.07 0.7 0.07 1.3 3.5 230 2 166 17 0.9 0.8 0.01 1.1 19 4 351 352 0 0 39 7 2.01 Tr 0.0 18 0.2 1 Tr 7 1 359 360 361 362 0 26 3.6 241 90 317 125 388 16 6 10 4 3 870 325 945 373 844 86 32 94 37 84 0.04 0.01 0.1 1.0 828 707 5 10 759 8 77 0 0.2 0.6 0.06 0.1 0.2 7 345 0 0 0 0 51 15 32 10 4.2 173 49 238 73 13 4 10 3 0 0 15 5 0 0 2 1 0.06 0.7 335 3 13 0 0.2 235 42 388 71 49 9 3 Tr 668 119 2.2 0.05 0.03 0.4 208 0 33 3 0.13 0.0 1.01 0.1 5 Tr 366 367 0 0 14 65 8.08 1.5 0.6 27 355 0 0 57 48 4.8 3.11 1.11 0.23 0.2 4.0 1.08 1.04 0.6 31 41 368 369 0 75 4.0 3 0.4 0.18 1.06 0.6 0.01 0.03 0.2 33 17 356 357 0 9 1.3 0.05 0.02 0.01 0.7 0. 0 0 11 19 2.03 0.0 7 10 364 365 0 0 115 11 5.02 0.7 0.0 21 1.06 0.2 0.1 0.04 0.2 264 51 3 Tr 36 7 3 Tr 0.04 0.03 0.3 6 358 0 0 0 0 60 11 38 7 2.2 193 335 0 0 524 910 53 92 0.0 0.6 57 31 2.089 105 17 2 12 1 1 Tr 0.07 0.6 1.9 893 716 7 8 2.5 23 4 25 5 2.6 0.Choles.06 0.06 0.4 0.2 13 4 22 7 0.03 0.7 7 3 9 4 2 339 340 341 342 343 0 60 4.9 325 15 710 70 0.3 3.04 0.09 1.1 114 0 213 21 0.0 27 38 0.5 8 370 35 .5 2.0 3.01 0.14 0.6 236 344 0 25 4.

....................2 7.....6 0. 1 cup ............................ 3¹⁄₂" bagel..7 0......28 404 6¹⁄₂" pita...... 1 cup .......Table 9..........9 10 69 704 193 20 4 2 1 0........5 0..... sweetened............ pearled 387 Uncooked . with 2% milk ...25 396 Indian fry (navajo) bread.....................5 0............1 0.......200 388 Cooked ........3 3..........21 Breads... canned.4 0............. capped Large (1¹⁄₈" dia).............3 2.4 0......1 3................4 0......286 Diced ....1 0....3 0.................................... 1 wedge ..1 0..... prepared from recipe.. enriched 389 Prepared from recipe.......................... 2¹⁄₂" biscuit....... 1 cup ....6 29 196 3 6 1....2 0....2 2........................71 383 4" bagel ............1 87 125 1 Tr Tr Tr 0......3 4....89 384 Egg ...2 0........27 392 Lower fat ............60 36 ..............2 37 31 32 32 73 73 77 165 2 2 3 5 1 1 Tr 1 0...................... enriched 393 Cracked wheat ...6 0.. 1 slice .......... 3¹⁄₂" bagel.....6 6....... fruit and liquid............... 1 slice ...89 382 Cinnamon raisin ......3 29 29 212 358 4 7 10 16 2...............2 0...............................2 0...90 397 10¹⁄₂" bread....... ¹⁄₂" slice ........................................4 Tr 0. 5" bread ........2 0............... sliced.. baked 391 Regular ..60 390 4" biscuit ...157 Biscuits..........18 Medium (1¹⁄₄" dia) ..........5 0..0 2..6 0......6 0................ with margarine .....7 1.................2 Tr Grain Products Bagels................60 Barley........1 1.................... 1 slice .......................27 402 Toasted .............. 1 strawberry ............................. plain or buttermilk. 1 strawberry ... 1 cup .... 1 cup .1 Tr Tr 0.........1 0.....1 0.... 1 slice .1 0.101 Refrigerated dough.24 Oatmeal 401 Untoasted .......3 2.2 33 33 32 32 33 33 195 245 195 244 197 247 7 9 7 9 8 9 1 1 1 2 1 2 0...............1 0.12 Sliced.....5 0.............................1 0........2 0.....4 0................. 1 tangerine....2 0.....2 0.....2 Tr 0........84 Canned (mandarin oranges)...................................25 394 Egg bread (challah) ....2 36 35 65 115 2 4 1 2 0............... 1 slice .........166 Frozen..............25 403 Pita .....5 0..9 0..20 Mixed grain 399 Untoasted .252 Tangerine juice..89 386 Banana bread.3 0.....3 0.....4 34 27 27 36 69 296 526 54 2 6 11 2 1 9 15 1 0..........2 0.... Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Fruits and Fruit Juices (continued) 371 372 373 374 375 376 377 378 379 Strawberries Raw.........2 0.....1 0.............................................. raw (15" long x 7¹⁄₂" dia) Wedge (about ¹⁄₁₆ of melon)............4 4.2 0..... enriched 380 Plain .255 Tangerines Raw..... 2¹⁄₄" biscuit.........0 0... 1 cup ....4 0...5 0......... sweetened ..........5 4...3 0. without peel and seeds (2³⁄₈" dia) ...6 4......2 0..............40 395 French or vienna (includes sourdough) ...............3 73 245 1 Tr Tr Tr 88 37 1 Tr Tr Tr 83 154 1 Tr Tr Tr 0.2 0.........1 0....152 92 92 92 5 4 50 Tr Tr 1 Tr Tr 1 Tr Tr Tr Tr Tr 0.... Nutritive Value of the Edible Part of Food Food No..249 Watermelon.2 0... thawed................2 2..3 0.....................................3 38 32 65 65 3 3 1 1 0.. 1 cup . ¹⁄₂" slice . 1 slice .......2 28 28 93 63 2 2 4 1 1....... 1 slice ....... light syrup......1 0.. 2¹⁄₂" biscuit.2 0...26 400 Toasted .5 0............71 385 4" bagel .....1 92 92 92 49 2 1 1 1 0....71 381 4" bagel .................5 0....... 3¹⁄₂" bagel..4 0... 4" pita ........................4 0.......160 398 Italian ..

8 0 Tr 0 0 401 402 403 404 37 .5 72 90 105 132 48 61 379 475 229 287 359 449 0 0 52 65 77 97 0 0 0 0 23 29 0.38 0.0 Tr Tr 389 390 0 0 13 12 0.8 1.13 0.1 560 146 18 5 44 11 4 2 0.1 1.06 1.9 197 15 2.09 0.7 2.20 0.9 0.2 44 46 135 197 0 30 0 9 0.12 0.Carbo.2 3.0 106 374 0 9 1.7 3.23 0.38 0.8 80 181 278 72 0.6 0.02 0.1 132 1 773 77 0.05 0.0 1.2 2.15 0.06 0.1 2.4 0.6 2.8 23 12 0.06 0.0 1.7 0 0 391 392 0 20 12 19 1.9 1 386 0 0 155 44 31.9 11 37 0.22 0.05 0.0 58 17 5.4 0.1 0.0 2.8 0.5 250 8 61 5 0.13 0.27 0.8 18 0.112 117 0 0 0 0 0 0 0 0 0.5 141 237 1.4 3.48 0.6 30 20 276 Tr Tr 2 5 3 45 1 Tr 5 Tr Tr 0.06 0.10 0.3 2.9 73 122 348 586 49 83 14 23 0.39 0.31 1.08 0.7 1.6 1.4 0.8 3.2 55 377 0 0 21 11 1.08 0.117 212 0.01 0.7 0.01 0.18 0.6 3.1 1.3 18 18 24 52 0.36 0.7 1.7 0.13 0.09 0.69 0.8 3.21 3.03 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.1 Tr 0.20 0.27 0.23 0.1 0 0 Tr 1 Tr 1 380 381 382 383 384 385 26 33 0.6 2.8 3 2 23 0.6 42 39 325 305 0 0 0 0 0.5 45 0.7 1.9 53 53 127 127 0 0 0 0 0.046 105 0.4 5 4 0.9 0 0 393 394 0 0 0 0 13 48 85 10 0.5 3.6 24 24 0.25 0.2 6.19 0.6 2.Choles.9 1.6 2.047 556 106 56 0.5 0.7 0.8 0.28 0.06 0.11 0.3 332 176 6 3 1.38 0.4 10 7 94 371 372 373 0 66 4.1 50 376 0 30 0.10 9.1 26 375 0 41 1.9 12 0.3 27 15 378 379 0 0 0 0 17 21 38 48 39 49 38 47 1.03 0.36 0.8 28 1.3 5.6 38 39 34 72 162 163 150 322 4 4 0 0 1 1 0 0 0.12 0.17 0.09 0.11 1.48 0.11 0.5 443 2 1.4 2.3 3.06 0.09 0.21 0.49 0.13 1.5 19 210 373 16 0.09 0. 0 0 0 1 1 12 0.6 28 67 118 22 152 626 1.7 13 0.09 0.9 0 0 0 0 395 396 397 398 0 0 12 12 1.11 Tr Tr 0.2 5.09 0.17 0.9 0.0 Tr Tr 399 400 0 0 0 0 13 13 16 33 1.17 0.2 2.8 1.2 4.2 3.2 0 0 387 388 2 3 27 45 0.09 0.34 0.7 2.0 53 66 13 17 9 12 2.8 0.08 1.9 1.8 0.04 0.4 0.

........ grated Plain.............. 1 cup ..1 0............6 0...2 0......... 1 slice .100 Breakfast bar..2 0..23 Bread.................... plain .......9 0..6 0..............................108 1 oz ...4 34 28 71 71 2 2 1 1 0.22 Soft crumbs ....6 3 79 4 1 0..2 0..... reduced calorie.....37 Breakfast Cereals Hot type....... reduced calorie ..........4 0........... 1 cup ..............26 Toasted ...... ¹⁄₂ cup. Bread stuffing...7 3..2 0....3 0......1 85 85 82 145 145 89 3 3 2 Tr Tr Tr 0........................239 Mix’n Eat.....32 Toasted ..........................1 Tr 0. fat free .......................1 38 30 69 69 3 3 1 1 0..3 0.......30 38 32 80 80 3 3 1 1 0................... enriched (continued) Pumpernickel Untoasted .......8 2.. 1 cup .....Table 9...3 0......243 Ready to eat ALL BRAN .1 0...30 APPLE JACKS........4 0...........3 0..2 0.......................... 1 cup ........120 Bread crumbs.. Nutritive Value of the Edible Part of Food Food No....2 ......................1 0.......... 1 packet .... 1 packet ...2 0...2 0. 1 cup ........5 0.......2 0...1 Tr 0....2 0.8 65 178 3 9 1... 1 packet ....2 37 32 43 65 65 46 2 2 2 1 1 1 0.................. fortified...................149 Maple and brown sugar .......177 QUAKER instant Apples and cinnamon .................1 0.........................1 0.............. 1 slice ...................45 White.2 0.3 0...32 Toasted ..25 Bread crumbs........ 1 slice ........3 0.1 0...1 0...5 0.................................................... ³⁄₄ cup.............3 0........2 0.30 APPLE CINNAMON CHEERIOS .........23 White Untoasted ..2 0..........3 0.......2 0...............155 WHEATENA......2 37 30 37 43 67 64 120 48 2 2 4 2 1 1 2 1 0..................2 0..... prepared from dry mix ............... 1 cup .. cooked Corn (hominy) grits Regular or quick.... cereal crust withfruit filling................3 0.....242 Instant... Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Grain Products (continued) 405 406 407 408 409 410 411 412 413 414 415 416 417 418 419 420 421 422 423 424 425 426 427 428 429 430 431 432 433 434 435 436 437 438 439 440 38 Breads............ 1 cup .......3 0...25 Toasted .....................137 CREAM OF WHEAT Regular .242 Yellow ...1 0................6 0.....2 0.. plain.... 1 slice ...........................1 0....... 1 slice .....4 0............3 0...................28 Seasoned. 1 slice .... 1 cup ....................3 0. plain.....5 3 3 118 116 2 1 2 Tr 0.....2 0...... 1 packet ..........142 MALT O MEAL...........2 1...............6 0........1 0.......23 Wheat.....7 0............... ¹⁄₂ cup..3 0......................25 Toasted ....................1 Tr 0..24 Rye Untoasted ..........5 0............ 1 cup ...........6 0..... 1 slice .............3 0......6 14 121 2 Tr Tr Tr 0..............1 0.. enriched White...... dry.......28 Toasted .1 87 87 82 88 133 129 102 122 4 4 3 4 1 Tr Tr Tr 0.... unenriched ...........1 0..4 0.................................2 0..5 0.................1 0.......... 1 slice ... 1 slice .. 1 bar..7 79 75 85 125 153 136 3 4 5 1 2 1 0..... 1 slice .... nonfortified . 1 cup ..251 Quick ........1 0.6 0. See White bread........4 0.1 0............ 1 slice ..... 1 slice .2 0..............240 Oatmeal Regular.3 0..............3 0........9 0......... 1 packet ........7 0......24 Rye..2 0..7 1...234 Instant..........4 0.... reduced calorie........... enriched .... 1 slice .............2 0... soft. 1 cup ... plain .....3 6 6 6 427 112 440 14 4 17 6 2 3 1.. 1 slice . whole wheat Untoasted .....9 2......2 Tr 85 86 145 104 6 4 2 2 0............ 1 slice ......................23 Wheat Untoasted ....1 0...5 0................ quick or instant....1 Tr 0.....................2 0..6 0.....3 0...3 0.29 Raisin Untoasted ...2 37 31 46 83 68 47 3 2 2 1 1 1 0....

38 0.09 0.9 0.15 0.6 6.9 1.0 0.7 50 50 28 133 132 118 0 0 0 0 0 0 0.Choles.9 1.0 50 50 20 5 10.09 1.8 0 0 0 Tr 415 416 417 418 0 0 13 13 1.09 0.7 30 29 54 17 135 130 242 104 0 0 0 1 0 0 0 Tr 0.05 1.9 1.34 0.11 0.15 0.30 0.510 5 453 0.6 0.0 5.07 0.9 3.12 0.3 131 99 2 285 37 1.8 0.5 92 203 1.0 0.24 1.008 0 305 302 0 0.14 0.5 0 424 Tr 28 0.43 0.83 0.9 0.6 43 45 38 31 3 139 241 2 0 0 1.9 0.2 0.4 0 0 0 426 427 428 0 0 0 0 28 27 21 26 1.6 104 105 10 3.42 5.07 0.28 0.019 1.14 0.08 0.09 0.22 0.10 0.7 0.2 2.10 0.1 74 543 313 81 0.5 60 32 150 134 750 750 225 225 0.6 6.1 22 21 0.06 0.00 0.4 5.43 0.0 5.25 0.7 1.6 1.6 0.1 1.0 1 425 0 0 0 31 31 21 0.39 0.28 0.2 0 0 8 1.0 15 438 0 0 25 27 1.24 0.5 1.30 0.4 106 112 187 121 234 5 1.09 0.20 7.9 71 71 148 148 0 0 0 0 0.7 5.7 3.4 1.9 1.1 2.3 Tr 0 0 435 436 437 0 23 9.07 0.10 0.0 0.9 67 66 215 214 0 0 0 0 0.05 4.42 5.0 2.05 0.2 0.0 19 163 1.08 0.9 0.3 5.6 1.5 2.5 1.47 0.0 1.07 1.5 1.9 0.2 53 53 38 0 0 289 0 145 0 0 15 0 0.8 0.15 0.1 1.06 0.5 0.1 17 17 0.3 10.252 0 0 0 376 0 0.8 1.5 2.9 20 20 0.4 1.180 1 Tr 16 0 0 4 0.21 0.9 0.9 32 1.2 27 26 49 22 0.0 245 64 119 6.0 3.08 0.09 0.249 125 1.0 0 0 419 420 0 0 1 78 21 84 2.12 0.8 0 0 0 0 429 430 431 432 0 0 25 18 4.9 0 0 405 406 0 0 14 14 1.5 8.26 0.10 0.53 0.5 342 61 750 225 0.0 1.6 0.11 1.10 0.19 0.48 0.4 0. 0 0 15 15 2.8 0.8 239 63 324 931 244 3.09 0.8 0.6 Tr Tr Tr 409 410 411 0 0 0 12 12 10 1.8 23 19 17 0.0 2.07 1.02 0.1 9.35 0.9 3.42 5.6 35 3 4.00 0.39 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.8 0.06 1.1 4.5 4.24 0.8 49 4.9 0 0 Tr 412 413 414 Tr Tr Tr 0 12 12 22 10 0.15 0.8 26 26 18 0.3 0 0 Tr 421 422 423 0 22 2.08 2.0 15 15 439 440 39 .5 0 0 433 434 0 0 0 26 31 29 2.8 59 59 101 102 0 Tr 0 0 0.08 0.7 53 44 23 211 174 93 2 1 1 Tr 0 0 0.10 0.8 Tr Tr 407 408 0 0 0 15 13 9 1.08 0.7 106 4.Carbo.01 0.24 0.1 1.3 8.

....6 0.1 0........ ³⁄₄ cup.....2 Tr Tr 0...........30 RICE KRISPIES .30 CHEX Corn ............... ³⁄₄ cup. 1 cup ..... 1 cup ..............8 0....2 0..... ³⁄₄ cup......2 Tr 0.....2 0............ 1 cup .......2 0............. 1 cup ...8 0..............12 Raisin Bran GENERAL MILLS.............4 0.........8 0..1 0.......4 0... ³⁄₄ cup.....2 4 248 6 10 1....1 0.1 0............... 1¹⁄₄ cup..............2 3 2 3 3 3 4 113 117 165 117 104 190 2 2 4 2 3 4 Tr 1 1 Tr 1 2 0.............6 0........... ³⁄₄ cup...........4 0..5 0......................1 0............3 0........4 Tr 0.6 0.30 FROSTED FLAKES .........7 0..... 1 cup .........49 Rice .1 0... 1 cup ......31 FROSTED MINI WHEATS Regular ...2 0..1 0...... 1 cup ....4 0........ 1¹⁄₃ cup.......4 0.1 0.... 1 cup .......3 1......30 HONEY NUT CLUSTERS ........ 1 cup .................30 KELLOGG’S....30 HONEY NUT CHEERIOS ..............................1 Tr 0........1 Tr 3 3 3 3 112 102 118 108 2 2 1 2 Tr Tr Tr Tr 0. Nutritive Value of the Edible Part of Food Food No....55 GOLDEN GRAHAMS .....4 Tr 0..........2 0...................................................6 0.............................1 Tr 0. honey.5 2 3 129 124 3 2 3 Tr 0........ 1 cup .......... ³⁄₄ cup.......... ³⁄₄ cup.......6 0.......3 0..3 0.2 0........................................... 1 cup .......30 HONEY FROSTED WHEATIES.......30 COCOA KRISPIES............ TOTAL ...................30 LIFE ...................30 CAP’N CRUNCH .....30 Honey nut .....................2 0..5 0.1 5 5 3 173 187 116 5 5 2 1 1 1 0...............................................4 0......2 0... 1¹⁄₃ cup...50 CINNAMON TOAST CRUNCH ....30 Corn Flakes GENERAL MILLS......................................... ³⁄₄ cup.........5 0..............1 0...2 0............................31 CRISPIX...5 0.. low fat............ Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Grain Products (continued) 441 442 443 444 445 446 447 448 449 450 451 452 453 454 455 456 457 458 459 460 461 462 463 464 465 466 467 468 469 470 471 472 473 474 475 476 477 478 479 480 481 482 40 Breakfast Cereals (continued) Ready to eat (continued) BASIC 4 ...50 PRODUCT 19 ..................8 2 2 2 124 120 119 2 2 1 3 1 1 0........5 0...55 REESE’S PEANUT BUTTER PUFFS ..........31 COCOA PUFFS .... 1 cup ............1 0......2 Tr Tr 9 8 5 178 186 209 4 6 5 1 1 4 0......................Table 9... 1 cup .............6 0....1 0............ 1 cup ........3 0...............5 0..1 0..........55 100% Natural Cereal With oats..................3 0.............4 0....................1 0................2 Tr 0................................ ³⁄₄ cup..........31 Wheat........3 0........26 CAP’N CRUNCH’S PEANUT BUTTER CRUNCH ..27 CAP’N CRUNCH’S CRUNCHBERRIES.. 1 cup .. 1¹⁄₄ cup......... ³⁄₄ cup..............30 Puffed Rice...... ³⁄₄ cup.61 RAISIN NUT BRAN ........2 3 2 3 2 4 2 110 115 213 114 121 116 2 3 5 2 3 2 Tr 1 3 1 1 1 0...2 0.......28 CORN POPS ......1 0..........55 KELLOGG’S..........8 Tr Tr Tr 3.1 0...5 1. 1 cup ....2 1... TOTAL ........51 With raisins...............................1 0....2 ......... 1 cup .3 Tr 0..........29 Complete Wheat Bran Flakes ......4 0.....9 0.27 CHEERIOS ...32 LUCKY CHARMS .........2 0.... and raisins ......1 Tr 0.. ¹⁄₂ cup..8 0....0 0.....2 0..............2 0........3 0.........9 4 4 3 3 3 218 195 110 56 44 5 4 3 1 2 7 3 Tr Tr Tr 3......33 7 2 2 201 120 107 4 1 1 3 1 1 0..2 2 104 1 1 0..6 0...............2 0...4 1.............1 0............................0 0.................. 1 cup ......................6 0........2 0......................51 Bite size ... 1 cup ............9 0....3 0.....................30 Multi bran..2 0............................ ³⁄₄ cup........ 1 cup ...................2 Tr 0................2 0...55 KIX .......3 6....... ¹⁄₂ cup.............. ³⁄₄ cup.5 Tr 0.....................2 2 3 112 110 2 3 2 2 0..............................1 1. ³⁄₄ cup.......5 1....2 1.... 1 cup ...............................1 0..........1 0...55 BERRY BERRY KIX.....30 CINNAMON LIFE .14 Puffed Wheat......29 FROOT LOOPS . 1 cup ......1 4 2 3 95 117 119 3 1 1 1 1 Tr 0.................30 NATURE VALLEY Granola...

0 15 14 15 460 461 462 0 0 0 42 45 26 5.0 60 14 16 15 456 457 458 459 0 0 0 23 26 28 4.38 0.4 0.22 0.4 4.9 0.7 1.46 5.5 1.5 170 186 53 2 2 275 0 0 750 0 0 225 0.9 4.14 0.3 15.44 20.0 0.0 8.6 0.45 0.0 5.2 5.32 0.4 6.6 237 1 2 3 18.3 3.6 3 55 4.0 5.02 0.7 5.70 0.5 4.09 0.31 0.0 4.5 287 437 218 240 354 246 1.25 0.6 5.8 0.38 0.9 1.2 42 4 33 4.42 0.38 0.7 9.8 214 169 41 16 42 11 129 216 Tr Tr 4 9 750 0 0 1 1 225 0 0 0.7 3.00 0.8 2.0 0 0 0 478 479 480 0 0 23 29 0.5 8.44 0.38 0.5 56 85 171 41 79 54 211 259 239 263 174 203 750 750 0 1.38 0.43 0.4 0.4 21 3 4.43 0.7 1.4 0.0 4.Choles.0 5.0 0 15 445 446 0 0 0 0 0 0 26 26 41 27 24 40 0.15 1.8 4.42 5.Carbo.63 0.43 5.2 5.6 0 472 1 1 0 0 0 36 40 25 13 10 3.41 0.9 18 0 14 14.38 0.39 0.43 5.0 9.5 41 1.0 4.38 0.8 34 25 23 35 203 298 123 240 1.36 0.38 1.37 0.9 310 66 5 4.42 0.42 5.5 37 190 33 5 0.70 0.0 5.1 4.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.23 0.0 5.0 Tr 444 0 0 22 23 0.40 0.7 183 89 0 0 0.0 5.2 8 20 72 44 98 32 4.50 0.42 20.5 32 27 191 36 116 113 289 224 325 291 269 220 0 0 0 0 0 16 0 0 0 0 0 2 0.50 0.0 100 102 95 104 60 135 9.0 15 15 15 453 454 455 0 0 0 0 26 24 28 25 0.2 0.38 0.0 15 15 9 15 0 15 466 467 468 469 470 471 0 36 3.6 4.33 0.3 5.6 14 3 1 8.4 5.3 18.37 0.43 0.5 15 17 481 482 41 .38 0.0 8.38 0.0 4.0 62 42 177 354 750 825 225 248 0.04 0.3 3.8 0.43 5.2 Tr Tr 60 0 0 473 474 475 476 477 0 0 0 43 47 41 5.43 0.38 0.5 5.5 4.1 238 35 74 18.38 0.0 5.00 0.250 832 0 375 250 0 1.71 5.40 0.06 1.71 0.250 12 750 225 225 0 375 1 225 0.6 7 4.8 2.5 175 32 20 226 141 200 1.0 13.37 0.0 7.43 0.4 0.17 0.4 3.38 0.208 703 750 363 211 225 0.5 162 24 35 323 185 208 1.5 44 60 52 210 210 181 750 750 0 225 225 0 0.5 1.0 5.0 0 0 15 463 464 465 0 0 0 0 0 0 26 24 43 26 25 25 1.4 6 6 5 6 4 Tr 447 448 449 450 451 452 0 0 0 24 27 27 1.0 8.5 39 30 3 1 3 1.0 5.0 9.0 1.36 0.39 0.250 700 775 750 375 210 233 225 1.1 9.43 0.38 0.0 5.42 0.5 4.44 0.2 0.43 5.8 0.1 4.0 5.5 4.250 750 36 375 225 4 0.36 0.43 5.4 0.250 4 375 0.38 0. 0 0 0 42 26 23 3.43 0.49 0.5 0.2 0.9 20.0 5.06 0.37 0.42 0.1 62 89 204 284 37 1.0 5.0 3.0 1.37 0.43 0.5 2.5 8.37 1.50 0.0 5.0 4.43 0.38 0.0 5.5 0.7 5.39 0.0 15 15 0 441 442 443 0 22 0.43 0.0 4.6 0.2 4.

.......0 1..................4 6..3 31 79 2 Tr 0...........0 3..2 Tr 4... 1 piece .......4 21 399 5 12 4............28 Fat free (3¹⁄₄" x 2³⁄₄" x ⁵⁄₈" slice)..182 Cakes.....2 33 129 3 Tr 37 181 3 2 1....30 SHREDDED WHEAT.4 0....................95 Gingerbread (¹⁄₉ of 8" square) ............ 1 brownie..........0 1...........3 9 78 479 151 17 6 2 Tr 0... 1 piece ................22 Buckwheat flour.... Nutritive Value of the Edible Part of Food Food No.3 0......50 Yellow........2 0...28 Boston cream (¹⁄₆ of pie) .......2 14 12 227 89 3 1 9 Tr 2............... ³⁄₄ cup.0 0....1 0......8 3..........2 0... without frosting (¹⁄₁₂ of 9" dia) ...4 0......... 1 slice ...6 1..........1 0...168 Bulgur Uncooked ...7 0.2 1. 1 cup .2 1......2 NA 0.1 0..................1 0. roasted (kasha)............ 1 shortcake ...........0 2......................74 Pineapple upside down (¹⁄₉ of 8" square) .1 0....... 1 piece. 1 cup ...7 0...................... 1 piece .................4 0...................................1 0.........63 White With coconut frosting (¹⁄₁₂ of 9" dia) ............ 1 cup ............... 2 biscuits ... 1 piece ................................................49 TOTAL....2 3 3 2 3 191 105 122 110 5 3 1 3 3 1 2 1 0.........9 0.........5 0...... no frosting (¹⁄₁₂ of 9" dia) . ³⁄₄ cup. 1 piece ......1 0........2 0... 1 piece .. commercially prepared Angelfood (¹⁄₁₂ of 12-oz cake) ...........1 Tr Tr Tr 0.30 Brownies..2 0........64 Coffeecake........................4 4.......2 1..........1 5. light.....65 Sponge (¹⁄₁₂ of 16-oz cake)........... Honey Nut.2 0............... ³⁄₄ cup......... prepared from dry mix Angelfood (¹⁄₁₂ of 10" dia) .46 SMACKS...2 5....8 0.........4 23 264 4 9 2....................115 Shortcake..9 23 235 3 10 3......56 Fat free.........7 0......1 0... 1 brownie.1 5......2 22 25 263 139 4 1 15 4 3................1 ....120 Buckwheat groats..... 1 brownie.0 NA 0. with water...140 Cooked .....2 0...........2 1....63 Fruitcake .......9 1...3 33 45 72 232 2 2 Tr 8 Tr 2...Table 9.... 1 cup .....4 3.........9 0..........1 0.... 1 cup ..................5 8......1 1...................6 28 263 3 12 3.......2 0.......... 1 piece .1 76 155 6 1 0.......3 0..... whole groat.................... reduced calorie........ 1 piece ............1 0........... biscuit type (about 3" dia) ...................8 2..............3 0........1 2.....0 0... 1 piece ..... 1 piece .............. crumb (¹⁄₉ of 20-oz cake) ..........1 32 367 4 14 3. prepared from recipe Chocolate..3 Tr 13 11 84 402 1 15 2 4 1...3 0........................4 0.3 3.......8 1.. 1 cup ........112 Without frosting (¹⁄₁₂ of 9" dia) ...........28 4 4 3 3 120 156 103 115 1 5 2 6 2 1 1 Tr 0....... cooked .....5 0...74 Cakes......27 SPECIAL K...........31 QUAKER Toasted Oatmeal.....8 28 29 225 187 4 5 9 3 2........ Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Grain Products (continued) 483 484 485 486 487 488 489 490 491 492 493 494 495 496 497 498 499 500 501 502 503 504 505 506 507 508 509 510 511 512 513 42 Breakfast Cereals (continued) Ready to eat (continued) RICE KRISPIES TREATS cereal ..2 24 340 5 14 5.....43 Pound Butter (¹⁄₁₂ of 12-oz cake) ...............7 2.......92 Chocolate with chocolate frosting (¹⁄₈ of 18-oz cake) .............. Whole Grain ...69 Cakes..9 2.. 1 piece ................1 0........... large (2³⁄₄" sq x ⁷⁄₈").2 5........ 1 cup .30 WHEATIES.. egg whites.......4 25 109 2 6 3.. without icing Commercially prepared Regular.........0 1.........................30 TRIX.... 2" sq... 1 piece ........ 1 cup ...28 Prepared from dry mix. 1 piece . 2" sq...........

02 0.250 750 750 150 375 225 225 0.7 83 89 175 90 39 1 3 Tr 0.8 0.18 1.12 0.12 0.1 325 242 36 10 0.04 1. 0 0 0 0 26 38 24 22 0.3 0.5 18.18 0.12 1.0 2 20 3 5 1.4 1.7 574 124 24 9 0 0 0 0 0.06 0.4 1.0 5.0 16 17 1.6 69 0.6 34 14 1.3 Tr Tr 510 511 62 14 0.3 2.7 1.6 31 95 27 8 0.38 0.2 0 Tr 507 508 27 35 1.08 0.7 0.6 0.43 0.07 0.4 1 502 2 107 32 36 0.05 7.05 0.1 27 258 32 55 4.16 0.02 0.70 0.2 0.1 5.3 4.1 68 255 0 0 0.59 5.8 12.6 5.4 0 0 493 494 0 33 4.7 2.4 133 26 1.9 77 66 221 116 70 9 21 2 0.6 0 499 55 51 1.5 57 1.3 111 318 43 12 0.18 0.50 0.3 1.12 0.1 70 242 41 12 0.13 0.07 1.2 7.6 8.3 Tr 501 25 58 0.5 12 1.14 0.4 Tr 509 20 2 29 26 1.5 133 299 133 38 0.43 5.03 0.04 1.9 69 692 21 13 0 0 0 0 0.0 3 49 0.43 0.7 53 2.42 1.05 0.39 0.3 148 7 0 0 0.Carbo.50 0.Choles.8 Tr 0 503 504 1 71 1.6 0 495 0 0 106 34 25.14 0.04 0.1 0.38 0.4 128 214 54 16 0.4 1.13 0.2 1.06 0.6 96 1.9 138 1.04 0.18 1.14 0.37 1.3 0 Tr 491 492 0 0 16 85 0.02 0.8 0 0 496 497 0 29 0.0 6 60 15 15 487 488 489 490 10 0 36 22 1.0 69 89 329 144 47 163 12 49 0.20 0.3 0.0 4.2 0.32 0.4 33 111 170 44 0.2 1.4 0 512 0 17 0.21 1.1 0.0 7.03 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.10 0.7 19 196 42 55 190 3 51 250 750 0 750 750 225 NA 225 225 0.1 10 0.1 Tr 500 24 36 0.2 Tr 505 1 42 0.2 0 513 43 .1 Tr 506 0 34 16 39 0.8 1.1 185 97 18 104 166 199 197 222 500 1.8 8.38 0.0 20.1 0 498 0 37 0.0 0.03 0.20 1.23 0.0 2.8 28 1.14 0.1 101 1.5 8.3 39 21 0.25 0.53 0.10 0.09 0.1 42 0.9 1.0 15 0 15 15 483 484 485 486 Tr 0 0 0 39 24 26 24 3.38 0.19 1.14 0.2 49 18 3.14 0.7 129 367 291 75 0.6 41 279 6 1 0.42 0.3 12 0.3 26 36 210 132 0 74 0 21 0.10 0.3 5.

.............9 0.....3 1. commercially prepared.........................1 0...3 46 2 257 157 4 2 18 10 7.... 1 cookie ......15 Fat free........5 1.... Nutritive Value of the Edible Part of Food Food No...... with raisins (2⁵⁄₈" dia).. commercially prepared Plain (1⁵⁄₈" sq) .. large ......15 Peanut butter Commercially prepared . creme filled............................10 Shortbread.....................43 Sponge. 1 cookie ........ commercially prepared (continued) Snack cakes Chocolate....6 0..........16 20 188 2 7 1......................5 1...3 1.....................32 Oatmeal Commercially prepared............. 1 oz (about ²⁄₃ cup) ...3 4 4 48 45 1 1 2 2 0.....2 0......... medium (2¹⁄₄"-2¹⁄₂" dia) Commercially prepared Regular ........ 1 cookie ..........6 6 78 1 5 1. 1 cookie ....... 1 cookie .. with margarine .......3 0...........14 Reduced fat. Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Grain Products (continued) 514 515 516 517 518 519 520 521 522 523 524 525 526 527 528 529 530 531 532 533 534 535 536 537 538 539 540 541 542 543 44 Cakes...........1 22 22 243 239 2 2 11 9 3...3 0.... 1 cookie ...........................5 1.............1 2.............7 0....1 0.................................16 Devil’s food.....5 Chocolate chip......5 Tr 2.....1 0..7 1....8 1.......................................... 1 cookie ...............1 0.3 18 17 49 56 1 1 Tr 1 0..........4 2 47 Tr 2 0.8 6 95 2 5 0.................6 2......5 3 128 1 6 2....... 1 cookie . 1 cookie ... 1 cookie ...2 0.......... 1 cupcake...3 3 5 76 73 1 1 5 3 1.1 0. fat free .......... 1 cookie ..............16 Molasses Medium .........6 1........6 6 11 13 113 61 36 2 1 1 5 2 Tr 1......10 Vanilla cookie Oval.....1 3..............9 6... 1 cookie ...... 1 cookie ...5 1........9 0..Table 9.....7 1......80 Cheese flavor puffs or twists .. 1 cake ......8 1.........5 6.........16 Fig bar .9 2.........3 0..... creme filled..... 1 cookie .......8 6 72 1 4 0............10 From refrigerated dough (spooned from roll)................... 1 cupcake........4 3..... 1 cookie .20 Sandwich type. 1 oz ..1 6 65 1 2 0.........3 0.......................1 0...28 CHEX mix ...........15 Prepared from recipe......0 0.. 1 cookie .... with margarine (3" dia) .5 Tr 0... commercially prepared .4 0....0 1....4 30 87 2 1 0.8 2.......................28 Cookies Butter. 1 cookie ....26 Prepared from recipe..50 Chocolate......7 0..............6 23 20 131 155 2 1 2 5 0...43 Sponge...2 1.....4 1...4 2. 1 cookie .....0 1.6 0.... 1 cookie ...... with or without raisins Regular............ with frosting...... 1 piece .......8 4 40 Tr 2 0..........4 NA NA Tr .........2 0.............0 2....... 1 cookie .................3 0... low fat . 1 cookie ........15 Large (3¹⁄₂"-4" dia) ......6 0...8 Pecan Regular (2" dia).........25 Soft type ........... 1 piece ....2 1.........7 1...9 1.6 5 23 Tr 1 0....2 Tr 0..2 Tr 0......15 Round.4 6 6 65 138 1 2 2 4 0.5 1....64 With vanilla frosting...... with frosting.............. 1 piece ............... 1 shortcake .. with creme filling Chocolate cookie ...............6 0..10 Reduced fat....9 5...64 Cheesecake (¹⁄₆ of 17-oz cake)..........30 Yellow With chocolate frosting ..6 0..........................3 4 120 3 5 1....3 1........7 2 2 72 48 1 Tr 3 2 0......4 0..........9 1....... individual shortcake.11 Prepared from recipe...............9 0..................

04 0.3 11 24 1.04 0.8 9 14 4 0.03 0.2 Tr 527 0 0 12 11 0.2 15 19 0.44 0.8 0.5 10 15 39 55 Tr 1 Tr Tr 0.2 0.2 4 3 0.02 0.01 0.4 0 Tr 542 543 Tr 45 .6 0.4 6 0.06 0.2 0.3 0.0 76 288 41 4 0.1 6 18 34 8 0.1 0.08 0.8 13 522 6 3 1 0.07 0.02 0.03 0.6 10 7.4 46 104 120 31 0.06 0.2 4 8 0.3 0.3 Tr Tr 528 529 0 0 11 24 0.03 0.3 0 541 5 0 8 11 0.3 0 0 524 525 7 18 0.07 0.03 0.7 52 60 15 4 0.4 7 0.05 0.2 14 9 52 35 0 0 0 0 0.2 8 36 7 1 0.03 0.04 0.5 0 Tr 515 516 31 18 0.5 0 526 5 9 0.05 0.4 25 62 1 Tr 0.11 0.5 0.6 0 536 6 12 0.03 0.02 0.3 5 0.3 0.3 0.03 0.2 0.10 0.03 0.1 Tr Tr 0 532 533 534 5 10 0.5 96 37 178 155 0 7 0 2 0.5 1.14 4.15 0.4 18 60 Tr 0 0.03 0.4 0.03 0.3 0.15 1.0 0 0 530 531 0 1 0 17 10 9 0.2 0 538 0 0 11 7 0.2 Tr 535 Tr 9 0.6 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.1 52 111 69 147 0 0 0 0 0.3 0. 9 30 0.3 0 0 518 519 44 1 20 15 0.03 0.3 0.Carbo.3 3 0.03 0.04 0.2 0 523 0 0 7 7 0.07 0.03 0.03 0.Choles.3 41 16 0.3 0.3 0.5 15 0.3 14 12 32 38 Tr Tr 0 0 0.4 0.11 0.7 61 213 9 3 0.2 0 514 0 7 29 27 1.04 0.4 36 58 102 26 0.1 3 0.4 0.4 8 0.02 0.02 0.5 18 33 28 56 Tr 5 NA 1 0.06 0.0 2.2 36 20 23 96 52 33 5 5 0 1 1 0 0.8 30 73 46 14 0.02 0.03 0.8 0.03 0.01 0.7 Tr 537 0 7 0.9 Tr Tr 520 521 0 18 1.2 24 40 1.7 5 10 0.04 0.2 0.3 0 0 539 540 2 5 0.02 0.02 0.2 21 0.4 37 1.08 0.7 0.4 36 81 96 25 0.7 72 47 166 298 438 75 117 10 0.06 0.3 0.4 3 2 0.03 0.04 0.07 0.04 0.7 114 34 216 220 70 40 21 12 0.08 0.3 0.03 0.05 0.7 0.3 0.4 0.6 0 517 35 35 35 38 1.04 0.10 0.02 0.

..... 1 cup ..........3 0............4 0....3 1. seasoned......2 0......0 1..1 0.........................1 0....2 2..............................11 Saltine Square....... 1 hole ... 4 pieces............. 1 cup ..........2 0..................6 2.. glazed ............. enriched Untoasted ..... 1 sandwich...........65 Cornmeal.............. 1 cup ...........2 Tr 0.....9 1. dry form Whole grain .............5 0...... 1 piece ......... lower fat....45 Sandwich type Wheat with cheese ........8 0.8 2...............9 1............5 6........5 8..........2 0...57 Croutons.. 1 piece .1 3................. 1 cup .....10 Graham..........9 3..............84 Melba toast.................... 4 crackers ....1 6.........8 2.... 5" x 2" x 1³⁄₄" .......8 0................4 1......... Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Grain Products (continued) 544 545 546 547 548 549 550 551 552 553 554 555 556 557 558 559 560 561 562 563 564 565 566 567 568 569 570 571 572 573 574 575 576 577 578 579 580 581 46 Cookies (continued) Sugar Commercially prepared ....7 21 21 25 25 59 198 52 242 1 2 1 4 3 11 3 14 0..6 3......... piece 3³⁄₄" x 2¹⁄₂" x ³⁄₄"....3 2................ 1" sq .......... 1 danish .........2 0... plain .......1 10 12 442 505 10 12 4 2 0... butter ............. 1 cookie ....7 2............14 Vanilla wafer...............6 1.. 1 wafer.......173 Cooked ................0 7........3 0..............6 Tr 1.12 Oyster type ...........2 0....2 1............... 1 muffin ......157 Crackers Cheese........9 42 37 134 133 4 4 1 1 0...2 4 4 5 59 355 78 1 6 2 1 8 1 0....4 Corn chips Plain ........ 1 cup ........7 Cheese with peanut butter ....5 1.......1 0.Table 9.... whole grain.........4 0...1 3 50 1 3 0.........3 5 37 1 Tr 4 4 52 195 1 4 1 5 0...7 7...4 0..9 1....6 32 188 4 6 1.........71 Doughnuts Cake type ..... 1 muffin .... enriched Cheese filled ........ 1 sandwich... medium size ......... 1 eclair... 1 cup ............. 1 cup ..........122 Degermed......71 Fruit filled......14 1 medium ..100 English muffin.......28 Cornbread Prepared from mix............1 6.... 1 tbsp .2 0......................16 Croissant....4 0.. 2 squares... 4 crackers ...52 5 5 72 73 1 1 3 3 0..4 0.. 4 crackers ..........1 0.8 3..8 1......... degermed..........6 3...1 0.......8 3.3 4 4 3 3 23 4 311 60 38 71 231 186 5 1 1 1 5 4 16 3 2 3 12 7 2...... 1 cup .60 Eclair......4 1.................... with 2% milk.. enriched ......7 0............ 1 cup .... 1 cookie ............ with margarine (3" dia) .......... 1 oz .............................57 Toasted ............3 1.................................1 1...8 4 4 33 34 1 1 1 2 0.. plain ...................7 52 262 6 16 4...5 3........3 0................4 1...................3 0.2 0...............4 9 66 1 3 0. 1 hole .7 4.. 1 cookie ...8 Whole wheat ....7 1........................... 10 crackers ........2 0.....2 1..........40 Danish pastry..0 1....4 1......1 0....47 Yeast leavened.............20 Rye wafer........................2 1 1 153 148 2 2 9 9 1...0 Tr 9 73 650 176 22 6 1 Tr 0...3 Tr 0........ plain.12 Wheat. Nutritive Value of the Edible Part of Food Food No.....9 0.............7 39 173 4 5 1.............62 Round ....6 0..5 0.... 1 croissant .....................7 Standard snack type Bite size...15 Prepared from recipe...7 1..................1 3....... 1 oz .......8 Couscous Uncooked .................... 4 crackers ..............4 0......5 Tr Tr Tr ...5 3...0 5 18 Tr 1 0..138 Cornstarch .......................3 4.......6 2.. thin square....5 1..15 From refrigerated dough...2 0..... plain 2¹⁄₂" sq ...8 5..9 0.......8 0................28 Barbecue flavor....7 0............................ piece 2¹⁄₂" sq x 1¹⁄₂" . prepared from recipe.........0 0...................... enriched...7 4......9 31 27 266 263 6 4 16 13 4.............6 0...2 Tr 0....... 1 danish ................0 10 8 490 30 12 Tr 2 Tr 0... 1 cookie . yellow.....138 Self rising.......14 Crushed .....................13 1 medium ...........3 0..60 Prepared from recipe.............

3 1.03 0.47 0.5 2.2 30 17 98 69 5 22 1 2 0.04 0.2 0.22 0.99 0.3 0.5 36 37 0.4 Tr 0 544 545 4 8 0.16 1.19 1.2 0.2 10 0.14 2.7 350 224 43 4 572 570 57 57 0.22 0.03 0.1 2 0.0 0.03 0.20 0.9 10.4 40 67 179 216 27 173 3 17 0.5 0 Tr 548 549 37 29 1.13 0.1 0.5 15 100 16 3 0.5 0 0 556 557 1 6 0.27 0.14 0.5 99 98 1.03 0.21 0.2 2.05 0.2 0.4 14 54 0.04 0.19 0.00 0.4 0.5 3.5 0.5 0 558 0 0 0 11 65 15 0.6 287 91 17 8 0 0 0 0 0.8 0.3 0.03 0.4 1.25 0.7 0.2 15 0.5 0.15 0.9 0.04 0.4 Tr 3 573 574 5 17 1 4 7 23 6 27 0.2 1.4 1.4 15 58 156 586 0 0 0 0 0.03 0.04 0.6 2.05 0.7 1.7 Tr Tr Tr Tr 575 576 577 578 127 24 0.9 0 0 0 0 Tr 0 567 568 569 570 571 572 11 81 26 34 0.4 0.20 0.6 96 428 180 35 0.2 18 6 0.94 0.03 0.9 0.1 3 14 0.11 0.5 Tr Tr 565 566 0 0 0 0 38 3 38 7 5 11 26 25 1.1 0.0 1.10 0.4 0.13 0.25 0.56 4.25 0.21 0.06 0.3 0.05 0.3 70 59 320 251 104 53 32 16 0.04 0.07 0.8 0 0 0 559 560 561 0 9 2.00 6.02 0.26 0.01 0.860 1 570 0 57 0 0.18 0.1 0 547 0 0 16 16 1.05 0.9 0 0 552 553 0 0 103 7 9.4 75 74 264 262 0 0 0 0 0.Carbo.0 74 14 4 8 21 38 2.5 0.6 2.53 0.2 1.3 3 20 19 0.4 1.7 54 87 1 0 0.03 0.28 0.05 0.4 0 0 563 564 Tr Tr 4 4 0.4 1.7 1.1 1.0 0 0 554 555 0 0 134 36 8.8 Tr 579 0 0 26 26 1.10 0.19 0.04 6.5 4 0.0 0 Tr 580 581 47 .1 0.3 25 33 1.2 42 13 1.1 483 Tr 6.04 0.19 0.06 0.17 2.3 9 24 54 70 14 6 4 2 0.3 0.02 0.7 6 21 6 26 0.4 1.4 1.2 0.03 0. 8 5 10 10 0.4 1.25 0.5 1.1 82 16 15 48 67 72 525 102 64 105 424 495 0 0 0 0 424 16 0 0 0 0 106 4 0.03 0.1 77 467 123 26 0.7 19 113 40 85 508 166 0 0 0 0 0 0 0.02 0.3 0.4 0.7 1.5 1.2 7 7 4.2 Tr 562 0 0 9 32 0.12 0.3 0.03 0.16 0.4 6.04 0.3 11 69 135 35 0.02 0.3 Tr 546 2 3 0.4 44 1.2 5.03 0.13 0.4 0.2 Tr 550 26 28 1.01 0.16 1.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.01 0.2 18 60 14 65 76 257 44 205 8 27 2 8 2 8 1 2 0.6 3.1 4 12 1 Tr 0.9 162 1.5 Tr 551 0 0 94 107 8.2 0.06 0.5 Tr 235 Tr 1.6 63 1.Choles.9 0.7 2.08 0.4 2.2 117 337 718 191 0.

..140 Matzo..... with 2% milk...................... 1 cup ....45 Noodles (egg noodles)......... 1 muffin ...6 35 1 154 237 4 4 4 14 0.. plain..................8 0...0 1....9 0..................9 0........7 1....................0 0.......... 1 muffin .................8 1............3 53 83 3 3 0.. uncoated Chocolate chip .. baked Standard type From recipe ......126 Graham cracker ..2 1..... 1 bar.......2 38 158 3 4 0.4 27............... ready to heat...... toaster type...........8 1.....9 2.8 0........6 2.....5 0...7 0........5 3...1 Tr 0.5 13.... 1 pie shell .. 1 matzo...... canned ...3 7 84 231 88 16 7 7 2 1.8 31 161 4 5 1...9 3 144 3 9 4.7 1..3 12... fruit filled .............................. 1 muffin ....28 Pancakes........... 1 cup ....................... peanut butter ..................8 0...............57 Prepared from mix (2¹⁄₄" dia x 1¹⁄₂") ............. 1 muffin ......8 1..............0 3........1 0...6 0. plain (4" dia) Frozen..50 Prepared from recipe...8 27... with 2% milk.........4 5.....0 45 82 2 1 0.........1 1... 1 pie shell ........2 16.... enriched........ Nutritive Value of the Edible Part of Food Food No.................. 1 slice ......... 1 bar.................28 Soft. with 2% milk.......................... 1 muffin ...................... commercially prepared (2¹⁄₂" dia x 2¹⁄₄")........8 1....4 0. plain ..... 1 muffin ..28 Macaroni (elbows)..3 0.6 0................ 1 cup ........3 0......180 From frozen...... 1 bar.................160 NUTRI GRAIN Cereal Bar..........57 Bran with raisins.....4 2...5 66 4 197 112 7 3 1 Tr 0.................................239 55 53 149 126 5 4 7 4 1...........3 53 74 2 1 0.............5 2....2 3............. cooked ............. 1 cup ..... 1 pancake.4 2..57 Noodles.....28 Raisin.....9 2..... 1 oz (about ¹⁄₄ cup) ..7 0.............1 0....2 0...... 1 cup .................................8 3...................2 0.34 Corn Commercially prepared (2¹⁄₂" dia x 2¹⁄₄") ...........59 Granola bar Hard...1 27 106 2 3 0.7 33 174 3 5 0.........1 16....... 1 bar.....8 1.......... egg and oil .. 1 cup .........................................................2 0.. 1 slice ..........2 1....... 1 bar..7 4 134 3 6 0...........4 5 6 119 127 2 2 5 5 2..160 Spinach..4 0....57 Prepared from mix (2¹⁄₄" dia x 1³⁄₄") ..9 1...8 1....1 10 11 4 949 648 1............. Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Grain Products (continued) 582 583 584 585 586 587 588 589 590 591 592 593 594 595 596 597 598 599 600 601 602 603 604 605 606 607 608 609 48 French toast Prepared from recipe..7 3 156 5 7 1.......6 0..........8 69 69 213 211 8 8 2 3 0................ 1 pancake..........28 Muffins Blueberry Commercially prepared (2³⁄₄" dia x 2").219 Oriental snack mix .......... fried in margarine...........1 2.94 Cooked ...... 1 pie shell ......38 Prepared from incomplete mix..37 Oat bran Uncooked ..28 Soft...5 ..6 0... 1 pancake. enriched.7 0... toasted .........5 40 162 4 6 1..50 Oat bran.. chocolate-coated........181 12 6 10 62 41 60 15..2 1................38 Pie crust....7 1.... chow mein...65 Frozen.......... 1 muffin .Table 9............6 1.....................8 0..................4 36 150 3 4 0..3 19..........4 7......36 Prepared from complete mix. ready to heat...............6 15 136 2 3 0.......5 0..........6 2..... cooked Regular ...

35 0.16 0.35 0.14 0.10 0.3 0 0 601 602 0 15 3.2 26 29 0.7 15 0.5 Tr 606 0 0 0 86 62 156 3.20 2.9 70 255 19 5 0.8 15 1.09 0.25 0.8 95 83 43 4 0.9 Tr 603 3 16 0.4 2.04 0.6 13 0.16 0.4 96 55 37 10 0.70 0.0 3.8 73 110 750 227 0.9 532 201 4 2 0 0 0 0 1.7 55 22 5.15 0.0 1.1 289 54 224 198 0 38 0 4 0.3 87 79 311 292 315 110 86 32 0.03 0.29 0.16 0.12 0.7 Tr 605 27 11 0.7 19 30 2.8 31 0.2 38 1.3 70 251 80 22 0.50 0.Choles.1 0 0 588 589 17 27 1.19 1.21 0.13 0.08 0.6 1.3 0.5 32 0.16 1.07 0.8 3.7 93 117 1 0 0.365 0 0 1.1 108 1.7 82 0.2 0 594 31 25 1.7 0.9 43 32 1 1 0 0 0 0 0.07 0.5 48 0.4 2.5 17 0.3 1 592 3 19 2.1 0 0 0 607 608 609 49 .3 0 0 585 586 3 15 0.9 42 1.39 0.06 0.7 0 0 596 597 53 53 40 39 1. 75 48 16 19 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.4 Tr 584 Tr Tr 20 19 1.5 1.14 1.14 0.13 0.03 0.16 1.30 0.2 2.41 5.8 5.06 0.4 1.04 0.9 0.42 6.3 26 183 36 10 0.7 0.1 5.876 0 0 483 0.8 13 1.17 1.8 0.0 0.9 10 4 2.1 1.6 Tr Tr 582 583 0 18 1.1 Tr 595 0 0 28 26 2.8 36 9 2.6 22 1.08 0.22 1.9 Tr 587 0 0 40 24 1.5 76 192 95 27 0.7 45 59 11 19 32 165 10 22 0.1 1 591 21 23 1.07 0.08 2.8 0 593 15 29 1.0 60 179 58 16 0.1 1.6 39 297 119 21 0.48 0.21 0.05 0.08 0.7 65 63 1.2 121 139 210 976 815 1.07 0.6 1 590 23 24 0.1 1.5 5.10 0.2 2.4 Tr 604 5 14 0.6 18 26 50 5.0 0 600 0 0 62 25 14.3 1.37 0.11 0.6 67 239 12 3 0.07 0.Carbo.07 0.6 39 219 39 11 0.19 0.0 66 398 105 23 0.05 0.12 0.08 0.3 3.26 0.4 0 0 598 599 0 27 0.7 96 103 77 80 12 0 1 0 0.

6 0.. long grain...... Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Grain Products (continued) 610 611 612 613 614 615 616 617 618 619 620 621 622 623 624 625 626 627 628 629 630 631 632 633 634 635 636 637 638 639 640 641 642 643 644 645 646 647 648 649 50 Pies Commercially prepared (¹⁄₆ of 8" dia) Apple ..1 0...6 3.......1 3 3 11 229 Tr 5 Tr 2 Tr 0.... cinnamon Commercial............4 2........185 Cooked........7 1............30 52 53 46 44 49 42 19 58 277 271 304 344 270 303 452 229 2 2 2 3 6 2 5 4 13 12 13 22 14 10 21 10 4..........3 0.. 1 piece ...5 5.0 5....3 0.......2 0.......................3 0.. long grain..........................1 1..4 2......... 2¹⁄₄" long...3 1....7 9........ 1 piece ......113 Coconut custard ..........8 Oil popped......8 2..4 2........................ 1 piece . 1 cake ..........4 47 51 46 43 20 59 38 411 360 486 362 503 316 404 4 4 5 5 6 7 4 19 17 22 16 27 14 21 4.................0 0. 1 piece .....0 3....... 1 cup . Nutritive Value of the Edible Part of Food Food No............. 1 cup ....1 0...............................155 Fried.............. 10 pretzels ........................ 1 cup ...............8 6............7 3 61 1 1 0............5 ..............164 Rice cake...................6 5........................ baked..........7 Tr 1... unsalted .......... with raisins ....... 1 roll ..165 Parboiled Raw ........104 Lemon meringue .1 0......... 1 cup ..............117 Cherry.......6 12 68 76 675 205 162 13 4 3 1 Tr Tr 0. 1 piece .........1 32 34 31 84 123 167 2 4 6 2 2 2 0...................127 Pecan ...............6 1.......9 4........6 1.................................................. cherry . 1 cake .. 1 piece ... enriched Regular Raw ....1 0..... 1 bar.................... cooked .......6 0....0 1..195 White.1 0..........6 5.5 9. 1 cup .10 Pretzels......................5 0..1 0.........122 Pumpkin ..... 1 cup ...... 1 piece ... 1 cup ...............3 0..9 3..........60 Refrigerated dough....... 1 cup .........2 7......158 Instant.60 Twisted........8 12........42 Without peanuts ....140 Whole wheat .1 0.......1 0..6 4..0 1......1 0.... 1 piece ........3 0.........................3 1.4 0...1 0.....6 7....... with frosting .............1 0.................. cooked.5 3 3 3 5 168 152 58 38 3 1 1 1 3 5 4 Tr 0.....................113 Pumpkin ... 1 cup ..... 1 piece ................2 1..... 1 pretzel... 1 piece .....1 6 91 1 2 0............. regular ...5 Tr 0............ kaiser.........4 0...........57 Spaghetti.....1 1..................1 4...1 0...2 73 216 5 2 0............1 0.......3 5..... plain .0 2.. 1 roll .16 Rice Brown......... salted.................. brown rice....4 0.... prepared ....43 Hard.............. made with enriched flour Stick.....1 2......11 Popcorn cake ................1 5..........7 0............117 Blueberry...............1 3...7 3....2 4...........3 25 223 4 10 1...........9 4..11 Caramel coated With peanuts .140 Sweet rolls.. 10 pretzels ...........9 4 3 31 55 1 1 Tr 3 Tr 0.......... 1 cup .....1 0......4 4.9 RICE KRISPIES Treat Squares .1 0.. 1 cup .. 1 piece ..1 8...128 Popcorn Air popped.................9 0..........5 0.....................0 4....................3 Twisted.....................4 7.........4 1...4 1...... 1 cup ...28 Hamburger or hotdog ....................... 1 piece ......1 0...0 4.................... 1 roll ..................4 0............180 Lemon meringue ...117 Chocolate creme .....3 0........5 5.....................6 6.......................... cooked Enriched ......... 2³⁄₄" x 2⁵⁄₈" ......8 Tr 0..... 1 roll .......1 1...............1 10 72 74 6 686 200 166 35 13 4 7 1 1 Tr 1 Tr 0........5 23 109 2 4 1.......185 Cooked........2 4.........0 2..35 Cheese flavor .....22 Rolls Dinner ...............147 Cherry.............0 12........1 0.....113 Pecan ...........1 13............ 1 cup .......... 1 piece .. 1 roll .............2 0..................0 6....... 1 pie ..... 1 piece .......0 66 67 197 174 7 7 1 1 0..Table 9.....9 5........... dutch........................ 1 cup .....8 4.175 Wild....3 0..1 2...155 Blueberry..........3 0....1 0.........7 4...1 0..................109 Prepared from recipe (¹⁄₈ of 9" dia) Apple ..........................5 0......................

5 0.17 0.7 2.8 2.6 1.5 0.3 11 10 18 15 39 146 28 1.01 0.44 0.2 4 3 1 0 1 4 1 1 610 611 612 613 614 615 616 617 0 0 0 67 106 65 0 58 49 69 50 64 41 55 3.2 0.37 0.3 1.6 122 74 139 83 162 288 83 327 272 344 307 320 349 479 90 62 736 203 410 11.2 1.10 0.07 0.19 0.4 0.833 220 19 6 86 56 109 1. 0 0 0 6 36 51 36 22 40 41 47 38 31 53 65 30 1.1 0.13 0.3 1.01 0.10 0.5 9 77 200 60 0.9 76 59 95 144 182 101 84 168 311 380 288 154 348 165 479 307 145 164 329 0 114 198 198 3.19 1.9 3.9 2.8 2.8 1.03 0.7 2.0 1.07 0.01 0.7 1.0 213 55 7 9 2 5 0 0 0 0 0 0 1.14 1.01 0.8 84 10 0 0 0.08 7.6 10 0.0 2.12 0.3 24 25 Tr 97 16 17 2 2 0.8 3.14 0.15 0.3 33 60 54 0.4 43 1.1 0.6 0.2 0.1 1.2 1.19 0.9 1.20 0.6 3.0 0 642 Tr 0 0 14 22 30 0.8 0.1 1.02 0.14 0.743 35 40 63 0 28 59 53 405 0.02 0.02 0.14 0.27 0.14 0.4 0.0 1.2 0.212 22 0.1 2.2 0.7 1.17 0.0 0 634 0 0 0 148 45 35 2.2 0 0 631 632 0 13 0.9 13 9 14 41 84 63 19 65 0.9 1 22 0.2 0.22 0.27 0.9 1.2 149 38 29 33 124 73 98 29 27 18 27 7 3 4 5 1 0.12 0.06 0.5 20 0.5 2.1 0.5 43 62 1 4 0 0 0 0 0.7 23 274 0 0 0.4 Tr Tr 0 643 644 645 0 0 40 37 2.13 0.21 0.8 0 633 0 45 3.02 0.2 0.09 0.0 1.03 0.2 0.09 0.18 2.2 2.9 1.0 0 0 646 647 40 31 1.4 111 33 5 1 6.23 0.4 1.2 1.9 1.4 4.8 0.7 0 0 0 0 638 639 640 641 0 18 0.15 0.04 0.03 0.1 Tr 649 51 .03 0.26 0.4 1 648 0 17 0.19 0.02 0.0 1.4 0.1 1 0.3 1.0 0.6 4 88 51 1.Choles.5 0 0 0 635 636 637 0 0 0 0 151 43 35 7 3.03 0.12 0.3 1.6 0.0 67 230 129 38 0.7 3.8 19 250 1 0 0.7 2.01 0.6 3.16 1.31 0.05 3.9 1.09 0.8 2.07 1.6 1.5 6 0.2 1.0 52 16 13 8.0 0.3 28 15 12 1 1.1 222 65 166 26 9 5 5 29 0 0 0 4 0 0 0 Tr 1.6 0 0 Tr 0 627 628 629 630 0 0 2 48 0.29 0.Carbo.1 1 1 0.4 0.2 3.01 0.04 0.4 6.05 0.06 2.0 1.2 0.14 0.3 1.6 2.22 0.6 1.01 0.3 0.02 0.3 0.01 6.03 0.8 3 1 2 4 Tr 3 2 618 619 620 621 622 623 624 0 0 6 6 1.8 0.02 0.8 1.15 0.10 0.9 37 61 62 146 241 310 0 0 0 0 0 0 0.18 0.09 0.24 0.029 0 0 0 0 0.15 0.23 0.07 0.02 0.28 0.2 0 Tr 625 626 0 2 1 0 34 28 6 8 1.8 0.3 10 21 2.3 1.7 0.23 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.

..8 4. Nutritive Value of the Edible Part of Food Food No.......32 Waffles.4 0......13 651 Tapioca......3 73 69 236 368 12 17 1 17 0........28 659 Light....... ready to cook (about 6" dia) 660 Corn .........3 0....5 0........2 0....5 0.. 10 chips .4 0... 1 cup ...........................7 6 11 62 544 1 Tr 3 Tr 0.......................3 0.. pearl...... spooned ... large .1 11.... 1 cup ..7 4......... 1 cup ..28 Beans........... 1 cup ..............................3 0.....7 2....3 0.35 Wheat flours All purpose.......... red ...1 4.... large ..152 Toaster pastries 652 Brown sugar cinnamon..95 Whole...............5 5 5 549 164 20 6 48 14 3... plain 662 Prepared from recipe.......75 663 Frozen.....259 With pork in tomato sauce ... 1 cup .................1 0.0 0.3 2..................5 0............. 1 cup ..... 1 pastry..... 1 waffle....2 0.....2 0....... 1 waffle......2 0............ enriched..........1 Tr 0..... 1 oz (24 nuts) ........... baked.....4 Tr 1...1 0..1 0............ 1 cup .................1 2..... spooned.............1 0..0 0....2 0...... enriched...3 0........3 6..........3 2..14 Nacho flavor 658 Regular ......... dry Cooked Black ...5 11 443 12 1 0.......... 1 cup ....................................2 0........ 1 pastry....177 Lima........7 1.......1 0.Table 9........253 Kidney..2 1...................4 5...9 0..188 Pea (navy) ....1 0..28 Tortillas...0 13 496 11 1 0....... spooned...241 White ..5 1..............4 0....7 0.. Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Grain Products (continued) 650 Taco shell.................1 0..........2 Tr 1.........1 Tr 0.6 3........2 0. 1 cup ......... 1 cup ......177 Kidney.......1 0.................... 4" dia .................52 654 Fruit filled.........4 0.1 0... shelled Sliced ..172 Great Northern .......6 0. 1 cup ...............182 Pinto ............. 1 pastry...... stirred.................. 1 cup ...... unsifted..1 30.. plain ......................... 1 oz .........5 66 69 67 70 63 64 227 209 225 216 258 234 15 15 15 15 16 14 1 1 1 1 1 1 0....1 0.....6 0........52 655 Low fat ...254 With frankfurters...................... 4" dia. 1 tbsp ... from hard wheats........1 Tr 11 13 12 12 206 201 204 193 3 3 2 2 7 5 5 3 1....... enriched 665 Sifted..... red .....2 0..1 1........26 661 Flour ..........1 0.0 0.5 2.....4 0.2 1....... 1 cup ..1 7..............5 9.......... spooned....33 664 Low fat..........9 0.. spooned .......8 0....2 1.1 0....1 0...........3 0...............4 0.....137 669 Self rising.... baked....... toasted.... 1 cup ............. Nuts.....................2 0...............3 42 42 43 218 87 83 6 2 2 11 3 1 2..... 1 oz ...3 0............... 1 cup .................5 0. 7" dia ............5 0.5 2 2 142 54 2 2 7 1 1. 1 pastry.... 1 cup ............ and Seeds 672 673 674 675 676 677 678 679 680 681 682 683 684 685 686 52 Almonds...... solids and liquid Baked beans Plain or vegetarian ..............3 0.... 1 cup ............... dry.......6 44 27 58 104 1 3 1 2 0..........115 666 Unsifted......50 653 Chocolate with frosting .............. unsifted.......0 1........................4 12 12 13 419 455 495 12 13 16 1 1 2 0............. 1 cup ................................. 1 cup ................2 1.....4 0.......................... toasted.....................1 0...........................................125 670 Whole wheat...1 0......................1 0................9 1.....125 667 Bread...4 2 1 141 126 2 2 7 4 1....................137 668 Cake or pastry flour.5 1...52 Tortilla chips Plain 656 Regular ...3 Legumes.... 1 cup ........2 0.......28 657 Low fat.1 0... 1 tortilla..262 .. 1 cup .....1 0.2 0.......... 1 tortilla.0 2..2 0...253 With pork in sweet sauce ....... enriched.....8 1..6 1...................2 73 71 77 77 70 248 281 218 190 307 13 13 13 12 19 3 4 1 Tr 1 1.. 1 waffle..........256 Lima........120 671 Wheat germ..........5 10 6 407 27 16 2 2 1 0.... 1 medium ..171 Canned.. 1 oz .....0 0. reduced fat.......

1 46 40 0.3 0 669 0 0 87 3 14.5 752 609 1.1 0.84 0.0 144 3 0 0 1.Carbo.77 0. 0 0 8 135 1.90 0.12 0.28 0.2 11.02 0.0 2.5 2.6 0.59 9.7 0 2 2 0 2 4 674 675 676 677 678 679 0 16 52 40 12.3 0.15 1.10 0.08 0.7 0.00 0.15 0.7 44 22 0.98 1.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.6 0.2 0.4 13.8 5.2 3.114 434 399 43 39 0.0 123 134 137 2 3 3 0 0 0 0 0 0 0.3 19 10.3 2.23 0.62 0.39 0.0 0 0 650 651 0 0 0 0 34 37 37 40 0.32 0.9 41 3 4.57 0.8 57 82 58 34 212 203 218 131 493 500 501 494 112 NA 2 49 0.30 0.4 3.4 10.2 1.0 Tr 0 Tr 2 652 653 654 655 0 0 18 11 1.5 1.3 236 70 4.29 2.6 142 154 61 51 191 8.06 0.4 191 77 20 1.0 0.2 0.4 7.0 12.5 611 692 713 955 670 800 2 4 4 4 2 3 10 2 0 0 4 3 2 0 0 0 0 0 0.5 4.9 1.2 4.0 2.0 1.4 0.54 0.01 0.27 0.3 8 6 680 681 18 18 0 0 0 49 53 40 36 57 12.1 13.5 0.0 1.6 12.0 0.02 0.2 692 206 1 Tr 10 3 1 Tr 0.10 0.5 4.9 1.4 1.01 0.1 2.4 24 17 49 2 0 0 0 0 0.13 0.4 423 5.2 3.4 0.8 0.3 17 19 21 5.08 0.1 40 42 42 153 0 0 0 0 0.5 61 77 201 284 105 108 12 12 0.26 0.6 3.8 1.11 0.10 1.113 850 873 810 13 314 288 0 0 0 30 28 0 0 0 0.12 0.3 0 668 0 93 3.05 0.4 0.1 0 0 672 673 0 0 0 0 0 0 41 37 40 39 48 44 15.8 7.7 46 120 50 32 127 82 3.588 0 0 0.4 0.3 2.04 0.7 4.4 11.03 0.6 1.8 1.03 0.29 0.16 0.17 0.1 0 Tr 656 657 1 1 18 20 1.1 13.12 0.16 0.13 0.42 0.07 0.5 1.11 0.4 1.4 21 30 0.2 4.23 0.4 0 Tr 670 671 0 0 19 6 11.3 5.2 56 37 150 57 56 52 6 6 0.04 0.1 1 Tr 658 659 0 0 12 18 1.7 0.8 1.16 0.13 0.3 4.8 17 20 14 23 2.2 16.189 1.7 1.1 0 0 660 661 52 8 9 25 13 15 0.Choles.1 3.6 486 66 6 Tr 0 0 0 0 0.16 0.6 0.9 127 124 0.8 0.31 0.10 0.7 17.20 0.19 0.26 1.10 0.6 Tr 0 0 662 663 664 0 0 0 88 95 99 3.008 1.3 0 0 0 665 666 667 0 107 2.15 0.9 119 42 50 383 260 155 171 400 506 49 120 NA 0.22 0.4 42 45 0.6 1.15 0.25 0.4 1.15 0.7 1.05 0.23 3.52 7.70 6.09 0.26 0.3 8 8 3 0 0 682 683 684 685 686 53 .06 7.19 0.1 1.8 759 673 658 530 1.15 0.37 0.8 6.03 0.6 14.8 155 1.28 0.

1 2..........4 9.................28 Peanut butter Regular 713 Smooth style ...240 689 Brazil nuts...... 1 oz (about 28) .7 3...7 36.0 3...... 1 oz ........130 693 1 oz (18 nuts) ......146 710 1 oz (about 28) ............. 1 tbsp .... 1 cup ........ sweetened...... 1 cup .45 698 Shredded..1 6........ 1 cup .................7 1.6 6..7 1............ 1 oz ................................4 23...............0 ... shelled......0 0....28 Mixed nuts..............4 0.......5 12..8 3...........9 721 Pistachio nuts... 1 cup ..9 0.......2 47 47 13 5 5 67 70 159 283 466 722 178 23 230 1 3 3 17 4 1 18 15 27 33 70 17 1 1 13......4 2 2 168 175 5 5 15 16 2.....4 1...... 1 tbsp ..9 3.....9 1..... 1 cup ..3 1...... 1 oz ..1 6.........8 2 2 2 2 2 166 854 166 837 165 7 35 7 38 7 14 73 14 71 14 2. cooked ......... 1 cup . 1 oz (6-8 nuts) .6 1. dry.........4 1..143 Chickpeas....3 23.......................8 9........4 5.144 712 1 oz ....7 7........8 2 161 6 13 1..... 1 cup ....2 6.............. with peanuts.... 1 cup .....0 2...........0 11....93 700 Hazelnuts (filberts)...2 0..4 22....3 0.......3 0.2 3.... 1 cup ...............6 0.3 6... 1 cup ...........115 701 1 oz ... solids and liquid .252 724 Sesame seeds....240 Coconut Raw 697 Piece. 1 cup ...... 1 tbsp .......6 2......3 40 350 5 3 0. dry roasted........198 704 Macadamia nuts.....8 2.............. 1 cup ............1 1.. Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Legumes................................. split...9 8.................. 1 cup .3 4..............0 2 203 2 22 3.0 35..........6 6..28 692 Oil roasted.... canned .....2 0...........8 0......... roasted..6 1.............2 60 70 269 286 15 12 4 3 0...............6 0....5 0........7 3.9 7 76 5 63 148 237 47 298 9 14 2 29 12 3 4 15 2.. with salt...............0 10........8 725 Soybeans.......1 0....4 4....28 Peanuts Dry roasted 708 Salted.......1 2....... not packed... solids and liquid . European.... dry 687 Cooked ...... Nuts.........80 699 Dried.........................1 1.................0 36..... 1 tbsp .... 1 piece ....8 0...6 1....14 703 Lentils.............6 2.9 8.....245 54 70 80 3 4 200 185 186 229 13 11 4 5 1 1 19 1 0............. salted.......28 702 Hummus.164 696 Canned........ 1 cup ....1 2.....9 4.Table 9....16 715 Reduced fat............................. salted 691 Dry roasted ...........28 690 Carob flour ..2 0.........1 1...........3 2 959 10 102 16....108 718 1 oz (20 halves).. 1 oz (142 seeds) ...4 0..........172 688 Canned............4 52........ commercial.................................1 0.4 16.......1 3.......3 5..4 1....4 2.......................... 1 cup .2 10....................... 1 cup ...........134 705 1 oz (10-12 nuts) ........2 2 4 4 163 749 163 4 21 5 13 63 14 2..... 1 oz ......1 0.18 716 Peas.8 0.............28 720 1 tbsp .1 6......2 0.....4 22. halves. 1 cup ........7 41 93 567 81 32 7 17 5 2. and Seeds (continued) Black eyed peas..............5 8.. Nutritive Value of the Edible Part of Food Food No.. cooked..2 44...28 707 Oil roasted...........28 719 Pine nuts (pignolia).... 1 tbsp ....4 2........... smooth.... chopped.................. dry.8 2..6 5.. dry roasted.....103 Cashews...5 0.........5 1.......9 1....1 1.........196 717 Pecans..2 0...... shelled .......0 79...... shelled .......2 0....... roasted.9 9.. 1 cup .......0 7........2 2.3 1...... shelled ...275 727 Soy milk... cooked...28 722 Pumpkin and squash kernels. 1 cup ......28 694 Chestnuts...7 0....6 2.9 4.. dry 695 Cooked .........16 714 Chunk style ..6 12.... 1 oz (47 nuts) .....9 7..................28 711 Oil roasted.0 9...... dry.............28 709 Unsalted .......28 723 Refried beans...172 Soy products 726 Miso ...............4 0........... shredded ... 1 cup ....................1 0.3 1...2 0..................................................8 29............4 1 1 1 69 4 4 7 7 95 94 94 231 746 196 160 49 4 4 5 16 10 3 7 2 8 8 6 1 78 20 14 4 1....7 1..........4 0.....5 3.4 2. salted ... about 2" x 2" x ¹⁄₂" ....... with salt.9 0................3 0... salted 706 Dry roasted ..

9 1.71 0.6 8.01 0.3 10.8 19.3 2.37 0.7 5.8 0.05 0.19 0.6 2.55 0.1 0.10 0.02 0.35 0.2 293 121 151 15 0.06 0.1 0.2 477 413 11 718 44 58 5 5 0.9 31 1.3 0.06 0.1 13.0 1 6 Tr Tr 687 688 689 690 0 0 0 9 37 8 0.2 2.0 1 704 0 4 2.12 0.029 29 239 78 25 7 0.74 0.6 486 355 0 0 0.04 0.14 0.3 2.7 2.5 2.7 94 3.0 478 413 170 852 7 718 1 36 26 31 0 14 3 2 0 1 0.03 0.3 0.3 6.07 0.2 4.3 12 88 10 175 4.2 160 689 150 181 814 177 0 0 0 0 0 0 0.1 1 3 1 7 2 0 3 697 698 699 700 701 702 703 0 17 10.3 1.12 0.7 1.Carbo.03 0.09 0.02 0.16 0.27 0.2 2.9 4.02 0.Choles.18 0.09 0.04 0.04 0.4 0.14 0.4 2.1 1.03 0.8 15.06 0.0 0.9 1.06 1.7 1 15 0 3 722 723 724 725 0 0 77 4 14.01 0.3 0.6 Tr 705 0 0 7 6 2.2 4.0 0 0 0 0 0 708 709 710 711 712 0 0 0 0 0 0 0 0 3 3 6 41 15 4 4 1 0.18 0.9 0.8 5.8 229 673 33 886 163 753 3 2 108 0 5 15 11 0 1 2 0.1 2.3 847 3 34 3 0.05 0.3 2 9 695 696 0 0 0 0 0 0 0 7 12 44 19 5 2 40 4.3 0.6 80 77 4.1 2.8 107 120 120 710 443 116 170 52 75 78 97 4 0 0 1 Tr 0 0 0 14 83 22 8 2 0 0 0 2 9 2 1 Tr 0.33 0.5 10.3 0.11 0.3 0.64 0.9 16.24 0.02 0.7 3.01 0.01 0.9 1.0 41 48 50 358 4.23 0.35 0.7 3.17 2.9 1.2 182 10 7.2 0.27 0.2 0.06 0. 0 0 0 0 36 33 4 92 11.3 1.06 0.5 2.6 0.03 0.6 2.4 2.4 6 7 6 27 76 20 7 2 0.6 15 79 15 127 25 0.19 0.02 2.5 0.4 451 345 10.36 0.3 20 0.3 41 1.7 2.02 0.3 11.9 37 694 0 0 45 54 12.28 0.2 7.3 0.8 0.5 1.7 0.9 0.3 1.05 0.5 0 0 0 691 692 693 0 76 7.9 169 165 190 185 4 5 Tr 1 0.1 7.6 4.8 103 75 0 0 0.0 3.4 0 0 726 727 55 .02 0.06 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.4 0.2 11.4 1 721 0 20 0 0 4 39 1 17 1.25 1.5 187 961 187 982 193 230 9 2 624 123 0 0 0 0 0 0 0 0 0 0 0.49 0.4 Tr Tr 706 707 0 0 0 0 0 6 31 6 27 5 2.05 0.4 2.4 1.13 0.4 0.20 0.6 3.23 0.07 0.3 13.07 0.14 0.0 0.07 0.7 0.12 3.6 20 31 1.18 0.03 0.8 20.4 0.14 0.05 0.2 2.3 1.03 0.12 0.7 1.01 0.03 0.6 6 11 14 131 32 5 38 1.6 1.1 13 53 12 1.3 0 0 0 1 1 Tr 1 Tr 713 714 715 716 717 718 719 720 0 8 2.39 0.5 41.6 0.5 0.03 3.95 0.08 0.9 10.6 160 285 313 782 193 32 731 9 16 244 0 0 53 4 0 0 0 46 11 4 16 0 0 0 5 1 Tr 2 0.9 3.47 0.69 0.

.................. broiled 83% lean. broiled.................... oven cooked.. 3 oz Lean only....9 6.....6 0...3 3............................6 1....5 10... 4¹⁄₈" x 2¹⁄₄" x ¹⁄₂" Lean and fat. no liquid added Relatively fat.....................4 4.....1 6....................5 0..... braised Lean and fat..5 5..28 84 62 7 4 0......0 2.....5 0. 2 pieces.. 4¹⁄₈" x 2¹⁄₄" x ¹⁄₄" Lean and fat... 3 oz ... ¹⁄₄ block .... cooked Cuts braised................ dried.. 2¹⁄₂" x 2¹⁄₂" x ³⁄₈" Lean and fat.........5 0..................... 3 oz Lean only.. cooked Chops Arm.............3 1...............9 4.85 ...............1 0........9 7............. slice...........2 1.... 1 cup................85 ........................1 0........................3 ............6 5...5 0.... with salt.7 1........4 0..........5 1 1 3 4 4 186 165 89 785 185 6 5 3 18 4 16 14 8 78 18 1... Nuts........................85 59 65 195 143 23 25 11 4 4....3 ...............85 ............................... 3 oz 79% lean.......... simmered...... 2 pieces......................4 0.85 ...............28 57 62 58 57 219 166 213 47 24 26 23 8 13 6 13 1 5........ 3 oz Lean only.... English ............15 Walnuts... 3 oz Lean only.5 1..1 . fried......3 8.......7 ... 1 oz Lamb.... such as eye of round..5 ................. 3 oz Loin.............2 6.. such as rib... 2¹⁄₂" x 2¹⁄₂" x ³⁄₄" Lean and fat...............0 2.8 .6 2.8 0..7 1.85 ....... 1 piece ......5 6..................1 .... or pot roasted Relatively fat.... and Seeds (continued) 728 729 730 731 732 733 734 Soy products (continued) Tofu Firm ... broiled Lean and fat....7 0.. piece...5 9.......... 3 oz Lean only.............. 3 oz Beef.........Table 9...... 3 oz Roast................28 Tahini ............ sirloin........2 10......5 56..85 52 58 234 178 24 27 14 7 5............. 2¹⁄₂" x 2¹⁄₂" x ³⁄₄" Lean and fat...85 47 59 304 195 19 23 25 11 9.....................4 ..4 1. 1 tbsp .......... dry roasted.............. 3 oz Lean only............... such as chuck blade.......2 1..4 5..........8 0......6 4. piece. 3 oz Steak.85 47 55 293 213 23 26 22 11 8............85 56 184 23 7 2.......2 3....6 13.......7 5. ¹⁄₄ cup.........85 ..6 1....0 87 73 8 4 0............................ 3 oz 73% lean...4 3..85 .120 Sunflower seed kernels.120 1 oz (14 halves).......4 1...............0 10......2 3...........85 44 49 294 237 26 30 20 12 8....81 Soft......4 4..85 ....... 3 oz Ground beef..................4 ...4 2.............0 8....85 52 61 269 184 21 25 20 8 8..........85 . 3 oz Beef.. 3 oz Lean only...... corned...8 2..... 6¹⁄₂" x 2³⁄₈" x ³⁄₈" ...5 Meat and Meat Products 735 736 737 738 739 740 741 742 743 744 745 746 747 748 749 750 751 752 753 754 56 Beef..... piece.........................5 0.....7 3.............. 3 oz Relatively lean.......9 0...7 2...7 4..... 3 oz Liver..8 0......5 0...... Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Legumes... piece 2¹⁄₂" x 2³⁄₄" x 1"......................7 3.. 3 oz Relatively lean.....32 1 oz ...2 2...... canned....5 0...... Nutritive Value of the Edible Part of Food Food No..3 9...5 4..85 57 56 54 218 231 246 22 21 20 14 16 18 5..............85 .. chipped ........2 0.....3 0......5 0....1 7......4 6........................ such as bottom round...85 .... chopped....

0 21 22 2.0 0.7 308 336 50 53 0 0 0 0 0.8 1.0 0.0 0.6 1.0 2.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) 0 2 0.05 0.4 61 59 0 0 0.3 309 71 68 0 0 0.16 4.0 1.0 0.24 6.120 0.14 0.24 2.08 0.9 22 20 64 125 29 1.3 20 742 256 318 54 61 0 0 0 0 0.1 266 256 248 60 65 71 410 7 0.9 0 0 0 739 740 741 90 30.9 1.23 0.2 3.2 1.0 0.4 8.0 9 9 2.5 Tr Tr 0 2 Tr 730 731 732 733 734 0.20 0.06 0.8 2.9 240 262 43 43 0 0 71 74 77 0 0 0 0.23 5.3 260 287 61 65 0 0 0 0 0.3 0 0 735 736 0 0 0.09 0. Tr 728 0.5 0.52 12.06 0.0 102 103 0 0 85 81 0 0 Tr Ascorbic acid (mg) Food No.3 2.6 3.Choles.18 0.0 2.04 2.07 0.09 0.04 0 0 0 0 0 8 7 3 16 4 2.9 3.2 0 0 745 746 9 9 10 2 2.09 0.06 0.06 3.12 0.07 0.0 0.5 0 0 737 738 0 0 0 0 0 0 0.22 3.Carbo.03 0.21 0.3 3.23 0.1 1.07 0.6 Tr 729 0.0 0.0 5.6 2.3 311 343 116 126 54 56 855 984 0 0 0 0 0 0 0 0 0.3 131 1.14 3.41 0.10 88 90 0 0 0.5 0 0 0 0 747 748 749 750 0.08 0.7 5.0 1.3 0.5 0 0 743 744 1.0 17 16 1.7 278 320 65 71 0 0 0 0 0.18 2.9 2.1 196 224 54 60 0 0 0 0 82 82 0 0 0.07 0.06 0.6 1.0 6 9 9 2.18 0.8 0 0 753 754 57 .06 0.03 0.06 0.0 0.3 3.25 0.7 2.18 0.0 0.0 0.04 0.02 0.1 1.0 5 4 2.21 0.2 133 1.1 2.0 0.08 0 2 0.0 0.8 272 241 62 529 125 250 221 17 2 1 0 0 10 49 12 0 0 1 5 1 0.0 11 11 2.07 0.4 4.2 143 6 6 1 0.08 0.06 0.5 1.0 9 5.20 0.11 0.3 144 10 8 1 0.02 0.0 3.4 0 0 751 752 0.6 2.14 0.689 9.2 4.8 2.03 0.18 3.0 5 4 77 76 73 12 0 0 0 Tr 0.

..6 1........2 1........ 2 pieces.................. piece....1 62 86 11 4 1...............8 9.............. lean and fat..............3 4.......9 11.......................9 4......7 13 109 6 9 3. 4¹⁄₈" x 2¹⁄₄" x ¹⁄₄" .............1 0........5 2..........0 56 172 7 15 5.....57 57 64 219 162 22 24 14 7 5.......7 1.......4 48 60 305 197 18 22 25 11 10.......9 1....85 Shoulder cut..... 3 oz .........8 6. roasted.5 2....... braised..........85 Lean only...............5 5......85 Lean only.1 2...0 1....8 0. 3 pieces......... roasted................85 Lean only..Table 9.5 2....... roasted...................8 58 61 204 172 24 26 11 7 4..9 0..............9 2.....5 67 142 18 7 2..........85 Ham......... 3 oz ..5 0..........57 Braunschweiger (6 slices per 6-oz pkg).... 3 oz ........8 4.....................1 6..... 3 oz .85 Lean only....9 1.... 3 oz ...7 5...85 Lean only...........85 Ham (leg)......... roasted...5 1..85 Lean only.............. fresh.................. 3 oz .. 4¹⁄₈" x 2¹⁄₄" x ¹⁄₄" Lean and fat........ light cure. 3 oz . 3 oz ..85 Pork.........9 2.......................47 Ham.0 1.........................................7 56 59 217 190 23 24 13 9 5.... minced luncheon meat Pork..57 Pork and chicken (12 slices per 12-oz can) .............5 0.. 2 slices...........0 0.........6 5.85 Country style........4 58 66 207 133 18 21 14 5 5............1 7....... 4" x ⁷⁄₈" raw........57 Brown and serve.85 Lean only....6 1................5 53 57 235 197 25 27 14 9 5.........1 3.......8 0.. and chicken....57 Pork with ham (12 slices per 12-oz can) .... 2 slices................ 3 oz . 2 slices...4 7.........0 10............ 3 oz .............. cooked Chop... 3 oz . piece...26 Canned..2 8.......3 1..................... 2 slices..7 3............85 Rib......... 3 oz ... cooked Backribs......... 2 pieces....... 2¹⁄₂" x 2¹⁄₂" x ³⁄₄" Lean and fat..85 Rib roast.... 3 oz .....4 4.85 Lean only.............1 1....... 2¹⁄₂" x 2¹⁄₂" x ¹⁄₄" Lean and fat.... 4¹⁄₈" x 2¹⁄₄" x ¹⁄₄" Lean and fat............ 2 links.. canned...........2 3.. link.... braised........8 ..... loin (cut 3 per lb with bone) Broiled Lean and fat......1 55 61 232 179 23 25 15 8 5.....8 1.................85 Sausages and luncheon meats Bologna....85 Pork.1 7.5 52 188 8 17 5.........4 3.................... 3 pieces....5 8. 3 oz .1 0.....0 3.. beef and pork (8 slices per 8-oz pkg) .........5 1....................85 Spareribs..7 45 54 40 315 252 337 21 20 25 25 18 26 9....7 3........ 2 slices......................... cooked........... 2¹⁄₂" x 2¹⁄₂" x ¹⁄₄" Lean and fat...2 64 117 9 8 2...... cooked Bacon Regular .. braised.. 2¹⁄₂" x 2¹⁄₂" x ³⁄₄" Lean and fat....6 2..19 Canadian style (6 slices per 6-oz pkg)................ Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Meat and Meat Products (continued) 755 756 757 758 759 760 761 762 763 764 765 766 767 768 769 770 771 772 773 774 775 776 777 778 779 780 781 782 58 Lamb (continued) Leg......9 1.............. 3 oz ......... 3 oz ...........6 6........1 45 103 4 9 3.. cured.. 3 oz .5 11....................... reduced sodium (7 slices per 7-oz can).... roasted..........0 3..... 3 oz ...0 3.......0 54 180 7 16 6.....8 1........... Nutritive Value of the Edible Part of Food Food No..............................1 1....4 48 205 8 18 6..........7 2... ham.9 4......3 48 54 280 211 24 27 20 10 7. roasted........5 1. 3 oz .... 3 oz ...................8 0. 2 pieces.........................4 0.....85 Ribs..3 6..... 2 slices.3 5......... 3 medium slices.7 7.....85 Pan fried Lean and fat....

98 0.3 4.3 49 209 0 0 0.0 0 781 43 1 0.0 0.2 0 760 53 47 0 0 0.38 0.2 Tr Tr 768 769 62 60 0 0 0.128 0 0 0 0 0.28 4.9 103 581 0 0 0.9 1.4 5.0 24 22 0.62 0.7 5.7 Tr Tr 764 765 78 78 0 0 0.26 4.46 0.35 0.51 0.0 5 0.25 5.10 0.21 4.0 0 0.8 4.0 0.58 0.59 0.0 9 7 1.0 0.24 0.0 15 7 1.04 0.22 0.5 4.08 1.10 2.6 268 279 272 86 50 79 8 7 9 3 2 3 0.4 1.8 18 780 40 1 0.10 1.26 0.Choles.09 0.0 0 0.23 0.36 0.9 4.17 0.7 0.05 1.15 0.32 3.2 5.7 0.64 0.009 1.12 2.8 361 382 68 73 7 7 2 2 0.0 2 0.0 5 5.0 0.4 1.8 5.3 0 763 70 70 0 0 0.5 Tr Tr 770 771 100 74 103 0 0 0 0.0 28 26 0.54 0.91 0.0 1.20 5.22 3.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.82 0.0 0.0 6 6 0.9 0 779 43 1 0.8 0 778 18 1 0.27 0.4 321 539 0 0 0.009 2.8 243 269 1.08 0.7 314 344 75 87 8 7 3 2 0.06 0.0 0.0 Tr Tr 775 776 31 2 0.4 233 758 0 0 0.3 113 652 8.26 0.Carbo.09 0.0 299 317 51 54 9 8 3 3 0.8 358 371 39 40 5 5 2 2 0.7 304 319 49 51 8 7 3 2 0.0 0 0.30 3.0 38 25 40 1.26 0.7 1.2 0 0 757 758 16 Tr 0.8 0.405 0.31 4.4 181 719 0 0 0.97 1. 79 76 0 0 0.10 0.09 3.3 0 0 761 762 35 Tr 0.27 5.4 0 0 755 756 82 75 0 0 0.0 0.4 0 759 27 1 0.51 0.0 0.87 4.2 1.3 92 303 0 0 0.9 298 908 0 0 0.08 0.09 0.6 5.8 0.8 266 287 56 58 0 0 0 0 0.19 0.7 Tr 1 0 772 773 774 93 97 0 0 0.0 23 20 0.0 3.43 0.5 230 268 62 69 0 0 0 0 0.0 18 782 59 .18 0.0 3 0.1 1 1 766 767 80 80 0 0 0.0 6 0.5 0 777 89 2 0.14 0.13 0.0 0.0 12 6 0.18 0.0 0.0 19 18 1.0 7 0.7 352 539 0 0 0.

.2 35 84 5 7 2...4 3... MORNINGSTAR FARMS .... frozen ........57 Frankfurter (10 per 1-lb pkg).......232 Chicken pot pie.....8 5.57 Dry type.............2 1. frozen...... frozen......... ³⁄₄ cup (yields 1 cup cooked)...... 1 patty..... 3¹⁄₈" x ¹⁄₁₆" ...........3 0....6 5.......................... 1 cup ..............3 ....... frozen.0 0.....0 60 231 22 13 3.9 3. Nutritive Value of the Edible Part of Food Food No....3 0.......4 60 194 20 12 4.................... heated Beef and pork.....8 1...... 1 cup .........9 71 91 14 1 0....5 12...2 78 260 11 10 4....252 Meatless burger crumbles... roasted.....57 Extra lean .... 1 cup ....5 2. 2 links......................4 60 45 2 4 1......... 2 slices..................3 4.283 Spaghetti in tomato sauce with cheese......4 Mixed Dishes and Fast Foods 796 797 798 799 800 801 802 803 804 805 806 807 60 Mixed dishes Beef macaroni.......26 Patty (3⁷⁄₈" x ¹⁄₄" raw) ..........4 6... 1 small pie.... lean and fat......3 0. braised..............4 82 199 8 6 3.......5 0.7 1......... 2 slices..........1 1... 1 tbsp ..9 80 192 6 2 0...... HEALTHY CHOICE....2 6............3 74 219 11 18 7... 3 oz ......0 0.......16 Veal.........9 2................................4 65 71 104 75 10 11 6 3 1.......... 3 oz ..... MORNINGSTAR FARMS ...........27 Salami. 2 slices... 2 pieces...0 1.......21 Cooked ham (8 slices per 8-oz pkg) Regular ........45 Pork sausage....................6 0......... 1 frank .......85 64 48 4 4 1.6 60 35 1 3 0... canned....... 2 slices. canned ...........136 Tortellini.......7 5.81 NA 1....................8 3. cooked Link (4" x ⁷⁄₈" raw) .... made with corn oil .. 1 cup .3 54 55 144 142 5 5 13 13 4..0 60 143 8 11 4..9 0....252 Spaghetti bolognese (meat sauce)..........252 Spinach souffle....15 Vienna sausage (7 per 4-oz can) ..............................240 Beef stew.4 0.... beef) .......... canned ............ 1 patty...6 4. home-prepared....5 4.8 78 82 60 211 218 484 14 11 13 2 12 29 0...............6 4.......... cooked Cutlet...............3 0.2 0.5 74 255 20 8 2....7 0...2 1...... 1 cup . Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Meat and Meat Products (continued) 783 784 785 786 787 788 789 790 791 792 793 794 795 Sausages and luncheon meats (continued) Chopped ham (8 slices per 6-oz pkg)..217 Chili con carne with beans... 4¹⁄₈" x 2¹⁄₄" x ¹⁄₂" .......... 4¹⁄₈" x 2¹⁄₄" x ¹⁄₄". 2 slices...............6 3.2 9.....................20 Sandwich spread (pork......... pasta with cheese filling.0 4.6 45 45 96 100 5 5 8 8 2...85 Rib....85 Pasta with meatballs in tomato sauce.. fresh.2 2................9 1.9 0...........1 31 249 11 6 2.............. beef and pork Cooked type (8 slices per 8-oz pkg) ........3 55 179 31 5 2.........................2 0..... 1 package... 1 package......... 1 cup ........8 2........... slice..6 78 255 14 3 1...45 Beef ...110 Meatless burger patty.....1 6....9 1.8 1..............2 5........7 0.....Table 9....................1 0.... 1 cup ................ 1 sausage ....1 2........7 0.....7 0.............0 0..2 1................ canned ........222 Macaroni and cheese....... HEALTHY CHOICE.. canned. frozen......1 0.... 1 frank ......

13 0.6 0.25 2.1 17 152 13 1 0.09 0.1 58 10 2 796 797 798 24 24 8.23 5.35 3.3 416 1.2 72 279 50 13 0.5 408 473 492 48 0.16 3.53 0.5 0 800 0 7 5.8 305 963 932 58 0.1 1 799 8 29 3.3 608 1.5 0.09 0.058 713 NA 0.4 178 476 0 0 9.14 0.3 201 763 3.13 3.0 123 1.16 0.8 0 783 32 27 2 1 0.25 2.2 1.05 1.053 920 93 0.19 0.1 0 802 20 31 6.3 0 793 114 0 0.01 0.6 75 75 504 462 0 0 0 0 0.19 0.0 2 0.25 0.8 0 0 784 785 23 27 1 1 0.3 76 372 0 0 0.07 1.05 0.2 1.5 15 804 8 39 7.26 0.5 113 607 0 0 0.0 0.21 2.461 675 0.6 2.04 0.0 0 790 16 1 0.25 0.2 67 288 0 0 0.1 326 57 0 0 0.28 0.55 4.30 9.5 1.36 3.1 2.7 46 28 33 2.0 0.0 2.28 0.02 0.0 5 9 0.Choles.9 434 383 0 0 0.03 0.1 365 404 256 444 947 857 514 3.15 0.0 0 791 6 2 2 0.3 0 792 8 Tr 0.49 0.0 4 4 0.285 50 494 343 0.0 0 801 0 8 4.5 10 805 184 3 230 1.02 0.6 3.0 7 1.4 189 200 751 815 0 0 0 0 0.14 0.5 3 806 34 38 123 1.860 2.0 0.20 0.3 94 97 336 349 0 0 0 0 0.1 51 3.0 7 1.15 2.0 8 9 0.9 0 795 14 37 41 33 16 43 4.77 0.35 0.5 61 .2 0 807 Tr NA 1.9 4.0 113 2.1 0 0 786 787 22 22 Tr Tr 0.8 28 2.1 16 152 0 0 0.8 40 2.0 0 794 94 0 0.35 3.Carbo.06 1.28 4.3 87 2.3 0.0 2 0.032 884 93 0.14 0.02 0.30 0.2 67 3.92 0.04 0.7 1. 11 0 0.3 8 803 17 43 5.0 1 0.05 0.2 1 1 788 789 37 1 0.07 0.8 251 78 0 0 0.0 9 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.1 79 6.17 0.12 0.

... 1 pastry.8 0..7 7.... in cone ..4 2....3 15.137 French toast with butter .160 Single patty............. 1 burrito......3 4......... 1 pastry......135 French toast sticks ..2 6..0 14....103 Pie..9 1...Table 9. 1 enchilada . 1 chimichanga ...............5 6. 1 sandwich.........0 11.....4 1........... 2 slices.... 1 sandwich..............0 1.253 Chimichanga with beef ... plain Double patty ..3 18.. 1 sandwich......182 Chicken.........0 2........ Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Mixed Dishes and Fast Foods (continued) 808 809 810 811 812 813 814 815 816 817 818 819 820 821 822 823 824 825 826 827 828 829 830 831 832 833 834 835 836 837 838 839 62 Fast foods Breakfast items Biscuit with egg and sausage .. 1 sandwich...... 1 sandwich...3 5.........6 3....3 69 225 11 8 4. plain ...........7 ..5 53 44 563 608 28 32 33 37 15.1 12......3 7..........6 0. ¹⁄₂ cup..4 4...............1 2..........195 Chicken fillet (breaded and fried) sandwich... 1 burrito.................129 Danish pastry Cheese filled...................1 42 457 28 28 13.... cheese...... vanilla.. 1 small....7 7....169 Frijoles (refried beans.....158 Enchilada with cheese ....5 8........9 43 37 461 319 22 15 22 15 9.8 5....8 0.............0 16.................... 5 sticks..........4 8....9 0.8 34 29 353 335 6 5 25 16 5.. 1 biscuit. cheese...... 1 pie ....... 1 croissant ..... 1 cup .7 4.. fried... vegetables..............7 3......5 1...4 9.......6 0. 2 pancakes .1 3.... cheese) ............................163 Fish sandwich............3 6...........4 8...........167 43 581 19 39 15...5 1....6 10.3 2......5 0...... 6 pieces.....4 44 413 16 28 15.6 57 51 30 60 289 356 513 151 17 10 8 2 13 19 29 9 4...........155 Double patty with 3-piece bun ..........1 5........ syrup...........4 65 164 4 6 3...6 14........113 Regular size...94 English muffin with egg...1 6.............. breaded and fried.............2 5. soft....0 54 52 189 255 8 11 6 9 3.128 Sundae.. with fruit filling (5" x 3³⁄₄") ...7 4.. chili sauce..... vegetables.... Canadian bacon ............4 4......................... fried.......... boneless.1 3.....85 1 medium ......6 10....9 5..... hot fudge ............4 38 60 63 404 284 319 4 6 10 21 9 19 3... See Poultry and Poultry Products... 1 sandwich......... 1 sandwich...8 1....................7 6.5 2....... Nutritive Value of the Edible Part of Food Food No..... 1 cup ...... with tartar sauce and cheese .106 Chili con carne................9 0........2 3....1 2.......3 5...... ³⁄₄ cup....174 Coleslaw..3 2.7 47 515 24 29 8..93 With beans and meat.......134 1 large...4 8.....6 2...2 12.......7 1.............166 Single patty........72 Pancakes with butter...........................6 51 48 417 295 21 16 21 14 8........1 2........................... plain ........102 Large.........6 9.... Chicken pieces..... bacon...... 1 cone .. with condiments Single patty with mayo type dressing.......9 9........219 Single patty with bacon ..........7 4........180 Croissant with egg.. 1 sandwich.232 Burrito With beans and cheese........8 1. 1 sundae........5 1.............9 0.......2 1......141 Hashed brown potatoes..0 10.. 1 muffin ..5 3..116 Cheeseburger Regular size... with condiments Double patty with mayo type dressing.99 Desserts Ice milk.91 Fruit filled......8 45 35 35 35 523 291 458 578 21 4 6 7 29 16 25 31 8....4 9......2 1....183 French fries.............5 50 520 8 14 5.4 47 77 51 74 319 256 425 147 18 25 20 1 21 8 20 11 4.............0 9..5 2.....4 4.....3 6.5 10..0 16.5 8. 1 sandwich.

58 0.8 4.45 0.2 2.0 1.8 1.6 8 2 824 825 60 39 NA 60 4.4 116 110 319 333 155 86 43 24 0.7 5.08 0.6 1.5 0.8 2.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) 302 41 215 24 20 19 0.34 2.0 1.164 939 168 265 335 432 0 0 0 97 0 0 0 0.7 2.42 1.6 251 1.5 199 177 127 267 729 513 499 290 586 473 45 18 156 146 13 3 0.051 616 398 462 65 94 0.24 6.104 281 70 0. 155 4.7 NA 151 73 78 7 2.2 201 889 472 120 0.03 0.7 305 691 586 177 513 1.3 1 831 0 21 44 55 48 29 3.01 3.33 0.21 0.39 0.35 0.2 2 809 29 45 NA NA 70 22 1.4 2.25 0.0 0.1 2 Tr 0 5 812 813 814 815 58 91 NA 128 2.4 335 223 1.5 5.34 0.141 635 164 0.18 0.7 1.4 3 816 14 24 27 33 NA NA 107 53 1.9 3.0 4.50 0.25 0.5 248 329 583 670 625 319 119 32 0.5 0.2 605 882 456 70 0.0 NA NA NA 14 68 63 34 0.08 0.5 NA 2.7 2 2 819 820 110 22 NA 233 3.4 308 636 332 79 0.4 285 164 891 500 277 153 66 37 0.29 0.28 0.9 5.07 0.7 0 0 822 823 88 111 38 37 NA NA 206 162 4.42 0.3 3.56 3.27 0.1 1.12 0.1 2.05 0.14 0.161 4 57 186 0.16 1.5 2 839 63 .7 353 957 100 31 0.4 6.23 0.9 185 12 19 24 3.25 0.8 0.39 0.04 0.07 4.33 1.8 3 2 810 811 234 116 75 9 27 36 58 16 1.1 0 2 5 8 827 828 829 830 28 24 0.45 3.40 6.8 1.38 0.49 0.7 445 332 1.0 320 1.35 0.1 153 0.7 1 1 817 818 60 37 35 27 NA NA 171 111 3.50 0.42 1.46 0.26 0.06 0.2 169 92 211 52 0.7 4.007 910 267 0 1.6 0 808 NA 151 2.5 2.8 9 826 61 134 9 5 15 22 43 13 0.Carbo.26 0.4 3.108 1.37 6.11 0.46 0.40 0.9 Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.13 0.05 0.30 0.0 NA 28 207 324 1.14 0.3 83 395 240 479 182 784 35 221 1.64 0.0 3.043 613 406 129 80 0.35 0.0 0 821 80 50 44 32 NA NA 224 141 3.11 0.9 2 2 1 832 833 834 68 0 0 0 48 34 53 67 NA 3.2 4.41 7.03 7.1 3.3 353 586 923 1.5 1.662 146 338 0 167 16 50 0.4 1.31 0.6 0.Choles.3 0.49 0.13 0.21 2.9 3.14 0.8 3 10 16 20 835 836 837 838 37 29 NA 189 2.23 8.

.164 Submarine sandwich (6" long). ¹⁄₃ cup.............. cheese... lettuce) With beans and beef.......0 1.. 1 sandwich......... with cheese sauce .. with condiments..................5 1. and vegetables Double patty ...6 2..............7 0. 1 sandwich......................... 8-9 rings .0 6........... 1 sandwich.5 72 75 48 423 370 454 11 12 19 12 10 25 7......3 1................ 1 sandwich....... with oil and vinegar Cold cuts (with lettuce. 5 pieces........ plain ..7 6...6 1.....5 3. 1 sandwich.. 1 sandwich......228 Roast beef (with tomato...5 4.. 6-8 shrimp .9 6..... mayo type dressing..........175 Hush puppies ....7 87 105 17 2 0......8 9....0 3.3 59 410 29 13 7. 1 sandwich.......7 70 73 333 181 16 6 17 12 11.0 54 56 540 512 34 26 27 27 10.............0 3...6 0..333 Vanilla .4 6....... tossed.....4 10.. with condiments Double patty ............6 90 102 9 6 3...... lettuce...... Nutritive Value of the Edible Part of Food Food No.. breaded and fried.106 Large......... with chicken...... 1 sandwich.5 2........4 7.. with egg..............8 2............63 Meat and vegetables ...256 Taco...9 1......8 0...............78 Mashed potatoes ..114 With corn flour coating (corndog)..7 1........ cheese........ tomato................5 13.0 1....4 17..... beef....2 5..8 0...................4 2...........80 Nachos..218 Salad.............4 0......... lettuce) .......... 1 slice . onion) ........ 1 slice .............113 Onion rings.......7 0........0 3..2 2...1 6........1 7........................ Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Mixed Dishes and Fast Foods (continued) 840 841 842 843 844 845 846 847 848 849 850 851 852 853 854 855 856 857 858 859 860 861 862 863 864 865 866 867 64 Fast foods (continued) Hamburger Regular size..2 2.... 1 sandwich.... salami.2 1.....226 Single patty..2 3.......3 0....5 0.......8 5.9 17.......1 7.9 6.5 .. ham........ 1¹⁄₂ cups .1 4......8 8..................................2 1..225 With guacamole ......198 Tostada (with cheese.....3 11......3 8..139 Salad...98 With chili ...... tomato....................79 Pepperoni ..8 0.333 Shrimp.......4 0......... mayo) .3 11...........171 1 large.... 1¹⁄₂ cups ......8 2....215 Single patty...218 Hot dog Plain.... 16 fl oz .......... 1¹⁄₂ cups ....6 14..2 47 32 79 40 460 257 66 346 17 5 2 9 19 12 1 19 5.......1 3.......83 Pizza (slice = ¹⁄₈ of 12" pizza) Cheese .5 10.7 0...... no dressing.71 Roast beef sandwich. tossed....131 51 45 576 272 32 12 32 10 12..... 1 tostada .6 10....5 0...... 1 small....6 54 58 58 584 369 568 30 21 32 28 21 32 5......2 2.. 1 slice .5 72 279 13 15 6........6 58 456 22 19 6.7 48 48 47 49 140 184 181 346 8 13 10 22 3 5 7 14 1. taco shell) ....... no dressing...2 54 48 242 296 10 14 15 13 5..0 2......... 1 sandwich...........1 1............5 5.....8 1..........Table 9.....6 1.....................................216 Tuna salad (with mayo...263 Taco salad (with ground beef.... 6-8 nachos ................... 1 tostada ..... 16 fl oz ...................5 0......217 Shake Chocolate .......... cheese..4 2....2 37 276 4 16 7... 1 corndog.........6 1......4 0................4 3.............. breaded and fried..

00 0.50 0.3 NA 376 406 84 1.33 0.17 1.24 0.7 335 474 729 1.46 0.18 0.276 879 173 109 0.34 0.21 0.38 0.0 0.7 371 119 822 115 0.0 1.Carbo.4 3.44 0.04 0.40 3.3 263 188 235 172 973 965 182 816 207 94 33 559 37 27 8 92 0.37 4.9 1 2 840 841 122 87 40 40 NA NA 102 96 5.90 0.1 447 209 935 96 0.0 1 3 0 857 858 859 36 51 NA 189 2.5 4 865 74 20 30 16 NA NA 189 212 2.Choles.6 1.07 0.2 4.3 3.7 527 251 742 534 54 74 4 10 0.82 0.36 0.2 2.41 6.5 0.0 666 579 184 323 273 1.0 10 856 43 37 200 68 60 40 2.5 0.29 0.41 0.6 3.80 5.0 3. 103 30 39 34 NA 2.9 1.38 0.6 2.0 4 2 866 867 65 .16 0.651 424 80 1.9 4.7 1.7 Tr 3 844 845 79 135 2 18 56 35 13 36 NA NA NA NA 102 69 17 272 6.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.02 0.23 0.08 0.3 416 762 588 77 0.9 4 2 3 862 863 864 44 24 NA 192 2.0 5.6 7.24 0.9 1 2 2 2 851 852 853 854 72 4 NA 37 1.6 0.11 0.19 0.293 802 1.41 0.9 570 480 791 824 102 312 11 33 0.70 0.13 0.7 3.10 0.233 187 855 1.21 0.3 3.8 330 845 413 50 0.09 0.09 0.5 12 860 73 44 NA 41 2.5 0 0 Tr 1 846 847 848 849 14 31 NA 73 0.8 129 430 8 1 0.15 0.36 2.13 5.9 1 850 9 21 14 51 21 21 20 33 NA NA NA NA 117 101 65 54 0.28 0.5 394 1.0 6 861 49 56 87 55 27 41 NA NA NA 74 221 339 2.2 110 179 153 316 336 382 267 792 382 524 282 210 74 101 55 21 0.31 2.00 0.3 92 126 5.9 4.17 0.10 0.22 0.4 0.29 2.5 0.19 0.3 143 166 670 480 0 58 0 6 0.3 3.4 1.24 6.5 2.3 1 3 842 843 44 51 18 31 NA NA 24 19 2.61 0.27 0.07 0.2 1.8 491 326 871 401 1.15 0.68 11.0 1.5 2.41 0.9 17 855 98 5 NA 100 0.37 7.315 41 147 226 0.446 310 433 120 77 107 36 0.

...2 0.3 69 234 31 11 3... chopped .. 1 cup ........1 0.0 59 59 193 298 22 35 11 17 2.......8 4...........................9 oz with bone and skin)...............0 68 68 228 31 37 5 7 1 2.......6 5..........3 3...... 3 oz ..............6 4... 1 neck .... 1 thigh .... 1 drumstick ......7 0..5 3.....44 Thigh .......................9 4..3 5...........4 0...5 8..7 4............. light and dark meat........................49 Flour coated Breast.8 2.4 3.........7 3..86 Wing ........ 3 oz .....................4 2............4 1....9 .................................0 3.....98 Drumstick (2.....3 53 52 46 193 238 159 16 19 10 11 14 11 3..9 7............2 oz with bone and skin) ................140 Chicken giblets......6 4.. simmered.....57 52 364 35 18 4.......3 56 332 43 17 4......1 0...... meat only...... ¹⁄₂ duck.. simmered ........ 1 cup ..6 1..........85 Light meat .....4 3.........5 1..... Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Poultry and Poultry Products 868 869 870 871 872 873 874 875 876 877 878 879 880 881 882 883 884 885 886 887 888 889 890 891 892 893 66 Chicken Fried in vegetable shortening............7 65 238 41 7 2.....221 Turkey Roasted..........3 4..7 2...... roasted.................................. ¹⁄₂ breast..... 1 liver .................3 1..140 Drumstick (3................. flesh only ..8 0..4 1..2 2... ¹⁄₂ breast. 3 oz ..............127 Turkey giblets......85 Light and dark meat....8 4..7 67 63 76 109 12 13 2 6 0............ simmered.....7 65 274 41 11 3...................2 1...............2 oz with bones)....... 1 wing..152 Poultry food products Chicken Canned..........145 Turkey neck.. ¹⁄₂ breast........Table 9...4 2........ chopped ......7 1......4 1........5 2. ¹⁄₂ breast (4..85 Light meat .85 Roasted.7 0..............49 Fried.... 2 slices.....52 Stewed....0 6.....2 0.86 Drumstick (2..20 Chicken neck....6 0........................................4 9................ Nutritive Value of the Edible Part of Food Food No...1 4. cooked Patty...........8 1..7 2......72 Thigh............ simmered.............8 2....8 69 90 11 4 1...... meat only........ 1 drumstick .4 oz with bones) ...... ¹⁄₂ breast (5. chopped or diced ... meat only Breast....2 63 66 159 133 24 25 6 3 2......................................5 58 116 6 9 2.....7 1... meat with skin Batter dipped Breast......2 67 64 32 444 4 52 1 25 0.....7 1. 1 patty........5 3.....8 2........4 2........3 1.......... meat only Dark meat.142 Frankfurter (10 per 1 lb pkg) .... meat only Dark meat...7 1.........9 57 120 13 7 1..45 Roll...145 Chicken liver...... meat only. light meat (6 slices per 6-oz pkg)..............6 56 60 203 163 25 28 10 5 2.....18 Duck..... from 4 oz raw...1 1..6 0.9 1............ boneless .....2 0.........1 65 142 27 3 0............... chopped or diced....82 Crumbled.. 1 drumstick ....... 5 oz ......7 1.. 1 thigh ..... 1 neck ..... ¹⁄₂ breast (4. 1 cup .. simmered....6 oz with bones)......9 1...2 0....5 57 218 31 9 2.... 3 oz ......1 65 242 39 7 2.. 1 cup ... 1 frank ...................140 Ground.... 1 cup .......6 oz with bones) ........................................

0 56 3.7 3.13 13.35 5.0 0 893 Tr 67 .0 27 16 2.0 19 9.10 11.0 1.7 108 124 42 46 26 34 8 10 0.752 2.08 0.232 983 0.07 3.7 112 44 41 12 0.14 0.7 229 28 84 10 10.775 3.31 6.0 0 873 82 77 2 Tr 0.0 283 109 157 46 0.11 3.8 0 0 884 885 106 0 0.2 0.603 0.0 11.7 4.25 7.1 0 0 887 888 606 3 0.10 0.15 0.6 0.4 0 892 28 1 0.9 2.4 28 1.04 0.8 281 385 94 28 0.01 0.13 0.0 43 0.08 0.7 0 868 62 80 39 6 8 5 0.04 0.07 1.05 1.05 0.1 16 1.7 290 86 8.0 21 32 1.05 0.5 417 98 0 0 0.9 0.0 8 27 0.10 0.04 0.0 0.5 2 889 185 0 0.275 3.3 1.21 0.0 3 891 45 3 0.6 0 890 88 0 0.1 5.2 196 714 166 48 0.6 0 886 84 130 0 0 0.6 134 165 68 194 248 157 62 82 55 19 25 17 0.1 12 15 10 1.0 5 6 0.3 1.3 0.0 0 879 570 126 1 Tr 0.07 3.2 0.18 9.0 0.0 6.0 1.9 12 3 880 881 14 197 0 0 0.1 247 259 67 54 0 0 0 0 0.5 0 872 44 1 6 0.0 0.6 2.21 4.9 220 64 18 5 0.11 3.16 0.08 0.07 0.0 17 3 9.8 0 876 41 49 0 0 0.39 9.21 0. 119 13 0.0 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.0 18 2.0 15 14 1.Choles.38 0.0 0.5 226 85 0 0 0.9 38 617 59 17 0.0 25 557 12 144 22 170 6 51 0.29 2.16 0.05 1.5 6.05 0.0 35 2.20 0.0 0.04 0.6 0 0 0 869 870 871 87 2 0.06 0.09 0.12 2.0 215 224 82 69 67 26 20 8 0.0 13 0.20 14.06 0.0 24 0.03 0.0 20 2.Carbo.4 0 0 874 875 73 0 0.03 0.04 0.03 1.4 0 0 877 878 116 0 0.11 6.3 0 0 882 883 72 59 0 0 0.05 0.02 0.5 221 343 88 136 0 0 0 0 0.5 129 331 46 14 0.57 0.7 11.2 254 74 49 15 0.

..4 0.........244 .. 1 cup Beef noodle .........4 0.3 Soups.......4 1........... 1 cup Vegetable ..2 1.5 1.....0 1.................4 0...... fried (2.............. 1 cup Clam chowder........85 85 95 8 4 1...3 0...7 50 181 9 12 3........ Manhattan .......5 4....4 ..4 .....6 1...248 85 85 85 85 164 191 203 161 9 7 6 6 7 11 14 6 3.... bouillon........ seasoned.......3 0.. 1 cup Chicken and rice........ green ...241 96 92 92 94 29 83 75 60 5 5 4 4 0 3 2 2 0.1 0.............3 1........................240 ....8 3.248 ..248 ............. 1 cup Pea..... 1 cup Chicken noodle .. frozen........ 1 cup Cream of chicken ..... 5-oz package .................... 1 cup Minestrone................. 1 cup .3 4...2 1. 3 oz ..5 2.. 1 cup Chicken and rice with vegetables ... 1 cup Clam chowder..0 0.............0 4......... cooked......8 ...........244 ................240 ...4 .4 2.........253 84 172 8 6 1.........8 1..... frozen ........................8 0... 1 cup Chicken and vegetable ..9 0.1 ....................... 1 cup Beef broth...........4 0.........9 0............6 1........... 1 cup Vegetable beef ...... condensed Prepared with equal volume of whole milk Clam chowder...........Table 9.7 1..64 896 Roast.. 1 cup Vegetarian vegetable ..5 0.......2 1...... ready to serve......4 0.... 1 cup Canned............8 0.6 1.......................250 ...4 0..4 0.... 1 cup Cream of mushroom .................. Nutritive Value of the Edible Part of Food Food No.... 1 cup Chicken and rice ........6 1...........0 68 132 18 5 1............... boneless........241 ..............2 1........................3 1.......7 0.242 ..239 91 88 6 1 0.. low fat.. light and dark meat...... chunky Bean with ham ................... consomme .5 0..6 3........248 .6 1. 1 cup Cream of chicken .....243 ............6 4....5 .....25 oz) .............5 0...................241 ...............0 0.... 1 cup Cream of mushroom ...........0 0....241 ...7 ...........7 0.0 4........9 1.......241 92 91 90 91 83 90 92 92 78 117 129 82 165 85 78 72 2 3 2 4 9 2 6 2 2 7 9 3 3 2 2 2 0.0 1............ and Gravies 897 898 899 900 901 902 903 904 905 906 907 908 909 910 911 912 913 914 915 916 917 918 919 920 921 922 923 924 925 68 Soups Canned.5 0..238 89 88 87 91 117 126 123 81 5 8 5 4 2 2 3 1 0. Sauces.........244 ..244 .............237 ......244 ....4 1................5 3....240 79 84 83 88 231 175 166 122 13 13 12 4 9 6 5 4 3..0 1..244 .... ready to serve............ New England................. 1 cup Vegetable .244 ...7 ..9 0......4 0................8 2........... Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Poultry and Poultry Products (continued) Poultry food products (continued) Turkey 894 Gravy and turkey.............1 1..........................2 1.... New England....4 0..... breaded or battered...... reduced sodium Chicken broth.1 0.......3 0........0 1...4 0..... 1 cup Lentil .0 1..1 2...9 2.......241 97 92 88 17 76 116 3 6 7 0 2 3 0....142 895 Patties.....0 0.... 1 cup Minestrone ....... 1 cup Chicken noodle............. 1 cup Chicken noodle ....241 ..............0 0....6 0...9 0...0 0........4 0.6 0.....1 0. 1 cup Tomato ........ 1 cup Prepared with equal volume of water Bean with pork ....6 5....1 2...............2 1...................3 0... 1 patty...... 1 cup Canned.....................4 3.. 1 cup Tomato .240 ................0 0.....7 2....................4 0..1 0............................3 1..............7 0..

7 1.02 0.07 0.0 20 1.03 0.2 5.12 0.7 0.0 1.5 283 336 306 290 529 443 470 466 244 951 1.07 0.06 0.3 9 1.951 1.18 2.222 5.07 0.5 1.1 1.5 0.05 0.106 815 0 630 711 660 0 63 72 65 0.7 1.5 0.03 0.6 0 894 40 10 0.03 0.644 165 0.6 0.6 0.6 81 2.4 1.7 1.0 1 1 2 918 919 920 17 12 0.8 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.0 2.06 0.1 1.2 1.9 1.05 0.9 0.6 2 901 0 5 7 7 2 9 9 7 0.1 0.15 0.11 0.Choles.09 0.09 0.8 0.2 3.2 0.11 0.4 1.03 0.14 5.3 87 787 60 18 0.15 0.068 1.0 0.0 4 1.7 186 181 179 159 1.04 0.6 425 108 367 396 972 850 1.02 0.04 0.5 0.3 1.3 3.0 0.04 0.5 2.5 1.990 5.06 0.7 24 1.2 1.4 5.08 0.2 78 24 26 55 3.06 0.08 0.26 0.07 0.010 0 95 202 Tr 0.03 0.7 4.2 0.11 0.07 0.0 204 209 422 554 460 482 0 920 2.7 1.8 0.3 0 896 22 27 20 17 17 15 15 22 1.7 19 19 22 0.17 0.8 0.13 1.9 1.8 1.07 0.5 0.047 918 744 164 714 154 848 40 94 37 109 0.1 1.08 0.6 3.05 0.28 0.02 0.878 396 122 600 588 0.7 0.9 2.0 1.6 1.13 0.8 5 1 1 1 922 923 924 925 69 .24 0.357 3.17 0.7 0.7 0.8 NA 1.5 1.7 10 15 17 17 0.03 0.09 0.2 0.09 0.010 3.6 1.6 1.0 1.7 154 100 55 101 636 952 1.6 1 921 5 0 0 5 20 20 20 13 1.9 2.4 176 512 24 7 0.05 0.9 4 Tr 1 1 2 66 2 1 906 907 908 909 910 911 912 913 22 19 17 0 27 17 19 19 11.Carbo.12 1.5 0 895 45 3 0.0 0.338 203 688 1.2 1.8 300 273 270 449 992 1.5 0.005 98 56 0 234 20 68 190 301 0.196 59 94 135 319 0.5 3 1 2 68 897 898 899 900 3 23 8.9 0.891 3.05 0.1 188 88 100 313 190 264 173 210 578 986 881 911 918 695 791 822 964 561 0 2.11 0.09 0.15 0.07 0.0 402 951 888 89 0.05 0.5 0.05 0.4 1.06 1.04 0.07 2.25 1.4 253 578 0 0 0.5 27 34 46 34 28 12 17 22 1.4 17 41 39 31 0.2 275 459 1.05 0.05 0. 26 7 0.04 0.1 1 Tr Tr Tr 902 903 904 905 2 10 2 2 0 0 5 0 12 9 9 11 27 17 10 12 1.2 4 0 6 6 914 915 916 917 0 19 14 1 9 14 0.

..0 Tr 0....7 0...........3 16..................170 Chocolate coated peanuts.....75 oz)...16 Spaghetti/marinara/pasta .....243 White............................6 0..3 2.....9 1....5 0............250 Ready to serve Barbecue...........3 2 34 1 1 0....4 0.5 11......1 0.....................0 0...4 1 1 1 2 11 12 862 805 916 208 39 97 12 7 10 5 Tr Tr 52 50 55 13 1 2 31.63 Hoisin ......... ¹⁄₄ cup..... 1 cup ...........7 2........9 1 267 5 17 7.2 81 71 44 70 90 90 69 87 68 68 70 12 110 35 119 1 4 9 143 15 71 11 Tr 4 1 5 Tr Tr 1 4 1 2 0 Tr 8 1 10 Tr Tr Tr 5 0 Tr 0 Tr 3..1 0............0 0.........0 87 85 75 89 89 31 47 96 30 31 2 1 3 1 2 1 3 8 2 1 0................7 0.2 3. 1 bar (1. 1 piece ..............8 Sugars and Sweets 951 952 953 954 955 956 957 958 959 960 961 962 963 964 70 Candy BUTTERFINGER (NESTLE)..1 Tr Tr Tr 2. canned Beef . 1 cup ............... 1 cup ....4 0..........4 1 230 3 12 6......0 0........................ 1 cup ...............7 16......... ¹⁄₄ cup....... ¹⁄₄ cup.6 1..... made with whole milk ........... and Gravies (continued) 926 927 928 929 930 931 932 933 934 935 936 937 938 939 940 941 942 943 944 945 946 947 948 949 950 Soups (continued) Dehydrated Unprepared Beef bouillon...3 0.... ¹⁄₄ cup..........6 Onion .............7 1....1 11......................... medium.........8 0...........................1 2........ 1 cup ..................2 1.240 Fish .2 Tr Tr Tr 0......... 10 pieces............240 Chicken ............5 0.................. 1 tbsp ...1 Tr Tr Tr 1......................................16 Soy ............4 0.7 Tr 8...8 1............1 0..5 3.....1 7................. ¹⁄₄ cup.........................63 Pepper or hot .....Table 9... 1 tsp .............0 5.233 Sauces Home recipe Cheese .......8 33...... MR.. stock Beef ..............8 2.60 3 4 14 115 1 5 1 2 0.......0 0.......... 1 tbsp ..168 White ........................ milk Plain........ 1 tbsp ......44 With almonds ........................2 9 7 2 39 25 153 Tr Tr 2 1 Tr 9 0....3 0...........................2 0............0 29.5 Tr 0..9 0....2 0. 1 packet ................ Sauces......1 Tr 0.7 15...........................2 0....68 Worcestershire ..28 .4 0..7 0...... 1 cup .............41 With peanuts..........16 Cheese ....45 oz). Nutritive Value of the Edible Part of Food Food No..2 0................ 1 cup ...1 0........................................9 0.....5 5...1 4................5 0....1 96 92 97 31 86 40 5 6 5 Tr 3 2 0. NESTLE CRUNCH ................. 1 cup ................3 5....28 Chocolate..............58 Chicken ...... 1 tbsp ................ 1 cup ......................1 0... 1 tbsp ..........10 Chocolate flavored roll ..7 3.......................................7 0.....7 Caramel Plain.....5 0........... 1 bar (1..............................3 94 96 58 27 2 1 1 1 0.8 0...........3 67 479 25 36 19..60 Country sausage........ 1 tbsp ...5 Tr 0.............17 Gravies.......55 oz)............16 Nacho cheese .................2 0.. 1 bar (1......... ¹⁄₄ cup..49 With rice cereal....... 1 piece .5 0. 1 cup . 1 oz ..6 0.................. ¹⁄₄ cup.............1 1............... 1 bar (1........... ¹⁄₄ cup...........8 0..........1 1 2 226 216 3 4 14 14 8......1 0.......18 Tomato chili ..246 Home prepared................8 0......................0 4..................44 Chocolate chips Milk .............................5 0..................................55 oz)...........................................6 1..........5 0..0 Tr 0..5 Salsa ..........1 1...............40 Chocolate coated raisins.....7 Carob .4 Tr 0...............4 75 368 10 27 7.. pieces ..... 10 pieces.......10 Fruit leather...........252 Onion ......... 1 oz ............... 1 packet ..1 7.. 1 fun size bar.. 1 cup ...........9 2.4 5....................................5 2.....1 0.............62 Mushroom.................. GOODBAR (HERSHEY) .......39 Prepared with water Chicken noodle..8 0.....................168 Semisweet ...3 0..................250 Teriyaki ......................60 Turkey ....4 0. Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Soups.....7 0.

Choles- Carbo- Total
terol
hydrate dietary Calcium Iron
(mg)
(g)
fiber (g) (mg)
(mg)

Potassium
(mg)

Sodium
Vitamin A
(mg)
(IU)
(RE)

RiboThiamin flavin Niacin
(mg)
(mg) (mg)

Ascorbic acid
(mg)

Food
No.

1
2

1
21

0.0
4.1

4
55

0.1
0.6

27
260

1,019
3,493

3
8

Tr
1

Tr
0.11

0.01
0.24

0.3
2.0

0
1

926
927

10
0

9
5

0.3
1.0

5
12

0.5
0.1

33
64

578
849

15
2

5
0

0.20
0.03

0.08
0.06

1.1
0.5

0
Tr

928
929

0
7
2

3
8
0

0.0
0.0
0.0

19
7
7

0.6
0.5
Tr

444
252
336

475
343
363

0
0
0

0
0
0

0.08
0.08
0.08

0.22
0.20
0.18

2.1
3.8
2.8

0
Tr
Tr

930
931
932

92

13

0.2

756

0.9

345

1,198

1,473

389

0.11

0.59

0.5

1

933

18

23

0.5

295

0.8

390

885

1,383

138

0.17

0.46

1.0

2

934

0
18
Tr
20
0
0
0
0
0
0
0

2
4
7
3
Tr
1
1
21
3
17
3

0.2
0.3
0.4
0.5
0.1
0.3
0.1
4.0
Tr
4.0
0.0

3
116
5
118
Tr
5
3
55
5
14
18

0.1
0.1
0.2
0.2
Tr
0.2
0.3
1.8
0.3
0.5
0.9

28
19
19
20
7
34
64
738
41
252
136

130
522
258
492
124
69
871
1,030
690
910
167

139
199
2
128
14
96
0
938
0
462
18

14
40
Tr
32
1
10
0
95
0
46
2

Tr
Tr
Tr
Tr
Tr
0.01
0.01
0.14
0.01
0.06
0.01

Tr
0.07
0.03
0.08
Tr
0.01
0.03
0.10
0.01
0.05
0.02

0.1
Tr
0.2
Tr
Tr
0.1
0.4
2.7
0.2
1.1
0.1

1
Tr
Tr
Tr
4
2
0
20
0
11
2

935
936
937
938
939
940
941
942
943
944
945

2
1
13
0
1

3
3
4
3
3

0.2
0.2
0.4
0.2
0.2

3
12
4
4
2

0.4
0.3
0.3
0.4
0.4

47
65
48
64
65

325
346
236
342
346

0
221
0
0
0

0
67
0
0
0

0.02
0.01
0.10
0.02
0.01

0.02
0.03
0.04
0.04
0.05

0.4
0.3
0.7
0.4
0.8

0
0
Tr
0
0

946
947
948
949
950

Tr

5

0.2

2

0.1

27

14

0

0

0.01

0.2

0

951

1
0
1

8
6
16

0.1
Tr
1.1

14
2
86

Tr
Tr
0.4

22
7
179

25
6
30

3
1
7

1
Tr
2

Tr
Tr
0.03

0.02
0.01
0.05

Tr
Tr
0.3

Tr
Tr
Tr

952
953
954

10
8

26
22

1.5
2.5

84
92

0.6
0.7

169
182

36
30

81
30

24
6

0.03
0.02

0.13
0.18

0.1
0.3

Tr
Tr

955
956

4

25

1.7

53

0.6

219

73

70

18

0.08

0.12

1.6

Tr

957

6

29

1.1

74

0.2

151

59

30

9

0.15

0.25

1.7

Tr

958

37
0
36
4
Tr
0

99
106
101
20
7
22

5.7
9.9
0.0
1.9
0.4
1.0

321
54
338
42
9
5

2.3
5.3
0.4
0.5
0.2
0.2

647
613
486
201
51
46

138
18
153
16
4
114

311
35
60
0
4
33

92
3
2
0
1
3

0.13
0.09
0.11
0.05
0.01
0.01

0.51
0.15
0.48
0.07
0.02
0.03

0.5
0.7
1.3
1.7
Tr
Tr

1
0
1
0
Tr
16

959
960
961
962
963
964

Tr

71

Table 9.

Nutritive Value of the Edible Part of Food

Food
No. Food Description

Measure
of edible
portion

Weight
(g)

Water
(%)

ProCalories tein
(kcal)
(g)

Total
fat
(g)

Fatty acids
MonoSatuunsaturated
rated
(g)
(g)

Polyunsaturated
(g)

Sugars and Sweets (continued)
965
966
967
968
969
970
971
972
973
974
975
976
977
978
979
980
981
982
983
984
985
986
987
988
989
990
991
992
993
994
995
996
997
998
999
1000
1001

1002
1003

72

Candy (continued)
Fruit leather, rolls ................... 1 large..................21
1 small.................14
Fudge, prepared from recipe
Chocolate
Plain................................... 1 piece .................17
With nuts ........................... 1 piece .................19
Vanilla
Plain................................... 1 piece .................16
With nuts ........................... 1 piece .................15
Gumdrops/gummy candies
Gumdrops (³⁄₄" dia) .............. 1 cup ..................182
1 medium ..............4
Gummy bears ....................... 10 bears ...............22
Gummy worms..................... 10 worms.............74
Hard candy.............................. 1 piece ...................6
1 small piece .........3
Jelly beans............................... 10 large................28
10 small...............11
KIT KAT (HERSHEY) ........... 1 bar (1.5 oz).......42
Marshmallows
Miniature.............................. 1 cup ....................50
Regular ................................. 1 regular ................7
M&M’s (M&M MARS)
Peanut................................... ¹⁄₄ cup...................43
10 pieces..............20
Plain...................................... ¹⁄₄ cup...................52
10 pieces................7
MILKY WAY
(M&M MARS).................. 1 fun size bar.......18
1 bar (2.15 oz).....61
REESE’S Peanut butter cup
(HERSHEY) ...................... 1 miniature cup .....7
1 package
(contains 2) ....45
SNICKERS bar
(M&M MARS).................. 1 fun size bar.......15
1 king size bar
(4 oz) ............113
1 bar (2 oz) ..........57
SPECIAL DARK sweet
chocolate (HERSHEY) ..... 1 miniature ............8
STARBURST fruit chews
(M&M MARS).................. 1 piece ...................5
1 package (2.07
oz) ..................59
Frosting, ready to eat
Chocolate ................................ ¹⁄₁₂ package..........38
Vanilla ..................................... ¹⁄₁₂ package..........38
Frozen desserts (nondairy)
Fruit and juice bar .................. 1 bar (2.5 fl oz) ...77
Ice pop..................................... 1 bar (2 fl oz) ......59
Italian ices............................... ¹⁄₂ cup.................116
Fruit butter, apple ...................... 1 tbsp ...................17
Gelatin dessert, prepared with
gelatin dessert powder and
water
Regular .................................... ¹⁄₂ cup.................135
Reduced calorie
(with aspartame)................ ¹⁄₂ cup.................117

11
11

74
49

Tr
Tr

1
Tr

0.1
0.1

0.3
0.2

0.1
0.1

10
7

65
81

Tr
1

1
3

0.9
1.1

0.4
0.8

0.1
1.0

11
8

59
62

Tr
Tr

1
2

0.5
0.6

0.2
0.5

Tr
0.8

1
1
1
1
1
1
6
6
2

703
16
85
286
24
12
104
40
216

0
0
0
0
0
0
0
0
3

0
0
0
0
Tr
Tr
Tr
Tr
11

0.0
0.0
0.0
0.0
0.0
0.0
Tr
Tr
6.8

0.0
0.0
0.0
0.0
0.0
0.0
0.1
Tr
3.1

0.0
0.0
0.0
0.0
0.0
0.0
Tr
Tr
0.3

16
16

159
23

1
Tr

Tr
Tr

Tr
Tr

Tr
Tr

Tr
Tr

2
2
2
2

222
103
256
34

4
2
2
Tr

11
5
11
1

4.4
2.1
6.8
0.9

4.7
2.2
3.6
0.5

1.8
0.8
0.3
Tr

6
6

76
258

1
3

3
10

1.4
4.8

1.1
3.7

0.1
0.4

2

38

1

2

0.8

0.9

0.4

2

243

5

14

5.0

5.9

2.5

5

72

1

4

1.3

1.6

0.7

5
5

541
273

9
5

28
14

10.2
5.1

11.8
6.0

5.6
2.8

1

46

Tr

3

1.7

0.9

0.1

7

20

Tr

Tr

0.1

0.2

0.2

7

234

Tr

5

0.7

2.1

1.8

17
13

151
159

Tr
Tr

7
6

2.1
1.9

3.4
3.3

0.8
0.9

78
80
86
56

63
42
61
29

1
0
Tr
Tr

Tr
0
Tr
0

0.0
0.0
0.0
0.0

0.0
0.0
0.0
0.0

Tr
0.0
0.0
0.0

85

80

2

0

0.0

0.0

0.0

98

8

1

0

0.0

0.0

0.0

Choles- Carbo- Total
terol
hydrate dietary Calcium Iron
(mg)
(g)
fiber (g) (mg)
(mg)

Potassium
(mg)

Sodium
Vitamin A
(mg)
(IU)
(RE)

RiboThiamin flavin Niacin
(mg)
(mg) (mg)

0
0

18
12

0.8
0.5

7
4

0.2
0.1

62
41

13
9

24
16

3
2

0.01
0.01

2
3

14
14

0.1
0.2

7
10

0.1
0.1

18
30

11
11

32
38

8
9

Tr
0.01

3
2

13
11

0.0
0.1

6
7

Tr
0.1

8
17

11
9

33
30

8
7

0
0
0
0
0
0
0
0
3

180
4
22
73
6
3
26
10
27

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.8

5
Tr
1
2
Tr
Tr
1
Tr
69

0.7
Tr
0.1
0.3
Tr
Tr
0.3
0.1
0.4

9
Tr
1
4
Tr
Tr
10
4
122

80
2
10
33
2
1
7
3
32

0
0
0
0
0
0
0
0
68

0
0
0
0
0
0
0
0
20

0
0

41
6

0.1
Tr

2
Tr

0.1
Tr

3
Tr

24
3

1
Tr

0
0

4
2
7
1

26
12
37
5

1.5
0.7
1.3
0.2

43
20
55
7

0.5
0.2
0.6
0.1

149
69
138
19

21
10
32
4

40
19
106
14

10
5
28
4

0.04
0.02
0.03
Tr

0.07
0.03
0.11
0.01

3
9

13
44

0.3
1.0

23
79

0.1
0.5

43
147

43
146

19
66

6
20

0.01
0.02

Tr

4

0.2

5

0.1

25

22

5

1

2

25

1.4

35

0.5

158

143

33

2

9

0.4

14

0.1

49

40

15
7

67
34

2.8
1.4

106
54

0.9
0.4

366
185

Tr

5

0.4

2

0.2

0

4

0.0

Tr

0

50

0.0

2

0
0

24
26

0.2
Tr

0
0
0
0

16
11
16
7

0
0

Food
No.

Tr
Tr

1
1

965
966

0.01
0.02

Tr
Tr

Tr
Tr

967
968

Tr
0.01

0.01
0.01

Tr
Tr

Tr
Tr

969
970

0.00
0.00
0.00
0.00
Tr
Tr
0.00
0.00
0.07

Tr
Tr
Tr
Tr
Tr
Tr
0.00
0.00
0.23

Tr
Tr
Tr
Tr
Tr
Tr
0.0
0.0
1.1

0
0
0
0
0
0
0
0
Tr

971
972
973
974
975
976
977
978
979

Tr
Tr

Tr
Tr

Tr
Tr

0
0

980
981

1.6
0.7
0.1
Tr

Tr
Tr
Tr
Tr

982
983
984
985

0.04
0.14

0.1
0.2

Tr
1

986
987

0.02

0.01

0.3

Tr

988

9

0.11

0.08

2.1

Tr

989

23

6

0.01

0.02

0.6

Tr

990

301
152

172
87

44
22

0.11
0.06

0.17
0.09

4.7
2.4

1
Tr

991
992

25

1

3

Tr

Tr

Tr

0

993

Tr

3

0

0

Tr

Tr

Tr

3

994

0.1

1

33

0

0

Tr

Tr

Tr

31

995

3
1

0.5
Tr

74
14

70
34

249
283

75
86

Tr
0.00

0.01
Tr

Tr
Tr

0
0

996
997

0.0
0.0
0.0
0.3

4
0
1
2

0.1
0.0
0.1
0.1

41
2
7
15

3
7
5
1

22
0
194
20

2
0
0
2

0.01
0.00
0.01
Tr

0.01
0.00
0.01
Tr

0.1
0.0
0.8
Tr

7
0
1
Tr

998
999
1000
1001

19

0.0

3

Tr

1

57

0

0

0.00

Tr

Tr

0

1002

1

0.0

2

Tr

0

56

0

0

0.00

Tr

Tr

0

1003

Tr

Tr
Tr

Ascorbic acid
(mg)

0.01

73

...........6 1...6 3........... 1 packet .0 0........... 1 tbsp ............................0 0......0 0.20 1034 1 cup .....8 1.......0 30 29 39 54 Tr Tr Tr Tr Tr Tr Tr Tr 0.147 1011 Regular (cooked) ..113 Sugar Brown 1021 Packed .............7 0.............................. Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Sugars and Sweets (continued) 1004 Honey....6 1025 1 tsp .........0 0...................1 Tr Tr 2 2 2 827 545 34 0 0 0 0 0 0 0. ¹⁄₂ cup...........20 1033 Molasses.....0 0.......... 1 tbsp ...............5 76 77 76 107 98 105 3 2 2 Tr Tr Tr 0..1 31 22 23 32 29 29 53 67 56 52 47 771 Tr 1 0 0 0 0 Tr 2 0 Tr 0 0 0............. 4 oz ................... pancake 1035 Regular .......0 0..........0 0..0 0....................1 0........ 1 cup ....................................0 0...................... 1 tbsp .................8 0...............0 0......... unsifted..........4 1026 1 cup ..Table 9..............0 24 55 57 25 0 0 0 0 0.......14 Puddings Prepared with dry mix and 2% milk Chocolate 1010 Instant ........................................0 0 0 0 Tr Tr 23 16 774 31 467 0 0 0 0 0 0 0 0 Tr Tr 0...............113 1017 Vanilla..............7 0.. 4 oz ..... ¹⁄₂ cup......8 0.........0 0.......20 1036 Reduced calorie......0 Tr Tr Tr ...0 0.... 1 tbsp .21 1005 1 cup ..5 oz) .......... blackstrap .7 1.1 0...... 1 tbsp ..........0 Tr 0..9 0..3 0..................0 0.....................................0 Tr 0......................113 Fat free 1018 Chocolate......0 0................0 0..................... ¹⁄₂ cup.......0 Tr 29 40 Tr Tr Tr Tr Tr 75 74 150 151 5 5 3 3 1.......1 0...........................0 0................0 0...........0 Tr 0...113 1015 Rice ............7 0..... 1 tbsp ..14 1008 Jellies ....339 1006 Jams and preserves............... 1 tbsp ...20 1007 1 packet (0...................5 0.. 1 tbsp ..................... light.............0 Tr 0...... 4 oz ............4 1....0 0..............5 oz) ......8 1....8 0.....................7 0..0 Tr 0..0 0..... ¹⁄₂ cup............... Nutritive Value of the Edible Part of Food Food No...19 1031 Corn....19 1030 Fudge type...... 1 cup .......0 0...........200 1027 Powdered..............031 56 Tr 1 Tr 0 0 Tr 0..................................9 3...1 69 68 74 71 150 184 134 147 3 2 2 3 5 8 4 4 0.......... 4 oz .........113 1016 Tapioca..19 1009 1 packet (0....................0 Tr Tr 0. 1 tbsp ..140 Ready to eat Regular 1014 Chocolate................. 1 tbsp .1 0...... strained or extracted ............0 0......0 Tr Tr 0.8 1028 1 cup ...2 0.....145 1023 1 tbsp .......3 0....328 Table blend.........0 0.20 1032 Maple ..6 1.....5 1..1 75 76 148 141 4 4 2 2 1....0 0....................113 1020 Vanilla.............9 White 1024 Granulated..........................120 Syrup Chocolate flavored syrup or topping 1029 Thin type .1 0........142 1013 Regular (cooked) .1 0..................0 0..113 1019 Tapioca.......220 1022 Unpacked.... 4 oz ..................0 0...0 0.........6 1....... 4 oz ...0 0..................142 Vanilla 1012 Instant .......0 Tr 0......15 74 17 17 30 64 1....... 4 oz ........2 1......0 Tr 0.............................. 1 tbsp ..........

04 0.4 0.20 0.02 0.0 0.4 0.6 0.0 0.01 0.0 0.1 0.08 0.1 185 193 406 224 241 252 64 70 0.3 0.00 0.0 187 123 8 4.1 1 Tr 9 4 2 Tr 9 10 28 28 0.5 57.02 0.Carbo.1 89 76 86 0.5 247 240 417 149 253 253 56 68 0.09 0.174 14 66 24 2 11 180 6 3 0 0 0 0 1 1 0 0 0 0 Tr 0.05 0.1 Tr 11 12 4 5 2 3 Tr Tr 0 10 0.11 0.1 0.2 3.01 0.05 0.02 0.0 0.0 Tr Tr Tr Tr Ascorbic acid (mg) Food No.0 0.02 0.16 0.03 0.0 0.00 0.02 0.2 1 20 4 0.1 0.04 Tr Tr 0.2 3.2 2.04 3 1 1 8 26 25 22 25 1.1 0.0 0.1 0.00 0.1 0.9 0.8 0.00 0 0 10 13 0.0 0.4 Tr Tr 2 2 1004 1005 1006 0.4 0.11 0.4 153 160 0.2 0.3 2 1 1 0 1014 1015 1016 1017 52 36 52 0.1 Tr 0 0 0 1021 1022 1023 Tr Tr 2 Tr 1 0 0 0 0 0 0 0 0 0 0 0.01 0.01 Tr 0.01 Tr 0.0 Tr Tr 2 Tr 1 Tr Tr 0.0 13 0.1 203 68 110 128 146 96 180 153 41 129 0 24 12 40 0 7 2 1 1 23 23 24 0.21 9 10 28 26 0.2 1 1 1010 1011 0.2 0.12 0.1 0.1 Tr Tr 0.5 Tr Tr 0 0 0 0 1029 1030 1031 1032 1033 1034 Tr Tr 17 30 0 0 0 0 Tr Tr Tr Tr Tr Tr 0 0 1035 1036 75 .3 3 0.1 0.02 0.01 0.5 15 0.0 146 153 0.1 1 1 1012 1013 0.1 0.10 0.2 Tr 0.1 11 176 15 1 14 6 0 0 2 0 0 Tr 0.17 0.0 0.2 Tr 235 99 123 192 251 241 174 121 174 0 0 0 214 141 9 0.6 0.00 Tr Tr 0.1 Tr Tr 4 Tr 2 0 Tr 0 0 0 0 12 12 15 13 12 199 0.01 Tr Tr 0.3 0.20 0.4 0.02 0.821 0.00 Tr Tr Tr Tr Tr 1 Tr 1007 1008 Tr Tr Tr Tr 1009 0.2 0.0 172 0.00 0.00 0.4 0 0 15 7 0.18 0.1 Tr Tr Tr 1018 1019 1020 0 0 0 0 0 0 0.1 Tr 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) 0 0 0 17 279 14 Tr 0.Choles.2 761 502 31 86 57 4 0 0 0 0 0 6 4 200 8 119 0.05 0.0 0.0 0 0 0 0 0 1024 1025 1026 1027 1028 43 69 1 41 498 8.0 0.1 1.00 0.7 0.02 0.1 102 59 95 99 0.00 0.6 0.1 0.00 0. 0.0 0.0 1 0.0 2.13 Tr Tr 0.21 0.4 0.2 3 2 0.

......124 Beets Cooked....2 0.184 76 91 10 1 Tr Tr Tr 0.....144 Black eyed peas... dry... 1 cup .........................1 Tr Tr Tr 0..... drained 1059 Slices ........ 1 cup ......1 0............. 1 cup ...135 Beans........3 89 89 44 44 2 2 Tr Tr 0........... drained 1057 Slices ...........................1 0...............3 0.............1 Tr Tr Tr Tr 0........1 0.....1 0..........170 Broccoli Raw 1064 Chopped or diced .. See Legumes.................................. 1 cup ....... drained From raw 1067 Chopped... 1 cup ........1 0.....1 0....... 1 cup .....1 0... drained From raw 1049 Green.168 1039 1 medium ...... 1 cup ................................. Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Vegetables and Vegetable Products 1037 Alfalfa sprouts..........................50 Canned................ drained................... 1 cup ............5 .. 1 cup ...........7 0. 1 cup .........1 92 92 91 91 43 14 50 17 5 2 5 2 1 Tr 1 Tr 0..... about 5" long...............3 0.....170 1060 Whole beet ............ 1 beet .....170 1058 Whole beet... 1 cup ...... spears...............37 1069 From frozen...... raw........ 1 spear ...................3 0...............1 0.....2 0..........24 1061 Beet greens...... cut Cooked. cooked.. 1 cup ..........................1 Tr Tr 0............................. drained 1062 From raw......1 90 93 31 26 3 3 Tr Tr Tr Tr Tr Tr 0.......1 Tr 0.........2 0......1 Tr 0... 1" pieces...2 94 25 2 1 0.................................11 Cooked. about 5" long. 1 cup ...........................104 1056 Cooked.....3 0........ 2" dia .....60 1044 Canned.....1 93 93 27 27 2 2 Tr Tr Tr Tr Tr Tr 0..................................2 91 91 38 38 2 2 Tr Tr 0..............31 1066 Flower cluster ...................... 1 beet .3 0........165 1063 From frozen ........ immature seeds.1 Tr 0.........180 1043 4 spears.................. frozen... 1 cup ....... cooked............ drained....... 1 cup .131 Beans Lima... drained............88 1065 Spear.....1 Tr Tr 0..1 Tr 91 91 53 7 2 Tr Tr Tr Tr Tr Tr Tr 0... about 5" long.. drained 1047 Ford hooks...180 Snap........... chopped....................... 1 cup ............1 0..... 1 cup ... immature seeds......1 0............. drained....1 0.. drained 1053 Green ..............................2 74 72 170 189 10 12 1 1 0.........135 Canned............ drained...... 1 cup .....1 Tr 87 87 75 22 3 1 Tr Tr Tr Tr 0....242 1045 4 spears....1 0...............170 1048 Baby limas ..... Nutritive Value of the Edible Part of Food Food No. 1 cup ...............180 1041 4 spears.........1 94 94 46 14 5 2 2 Tr 0.... 1 cup .... drained 1040 From raw . 1 floweret ....1 0. cooked......... leaves and stems.............1 Tr 89 39 4 Tr Tr 75 66 160 224 5 14 1 1 91 91 91 25 9 3 3 1 Tr Tr Tr Tr Tr Tr Tr Tr Tr Tr 0.. 1 cup .........1 Tr 91 91 91 44 10 52 5 1 6 1 Tr Tr 0..........72 1046 Bamboo shoots................ 1 cup ................................. 1 spear ...60 1042 From frozen.....135 1054 Yellow............1 Tr Tr Tr Tr Tr 0.......1 Tr Tr 0.......2 0.........1 0..1 Tr 0........................135 1052 Yellow ..........125 1050 Yellow ....120 Asparagus...... 1 cup ........................... green Cooked.............156 1068 Spear....... globe or French...........1 84 84 84 60 6 4 Tr Tr 0.1 0.......Table 9.......... Bean sprouts (mung) 1055 Raw .125 From frozen 1051 Green...... 1 cup ...... canned.. cooked...............4 0................33 1038 Artichokes..........

5 72 17 94 1.9 211 39 1.17 0.11 2.5 595 425 160 114 297 212 30 22 0.02 Tr 0.2 3 1037 0 0 19 13 9.Choles.01 0.2 1.07 0.8 12 12 1049 1050 0 0 9 9 4.8 1.Carbo.9 10.4 1.3 10.3 0.06 0.6 1.9 1.06 0.02 0.165 514 3.1 6.3 42 15 5 0.8 1.9 1.0 27 8 1.12 0.2 0.01 0.15 0.9 0.1 456 108 331 41 10 44 2.12 0.42 0.03 0.13 0.4 519 153 131 39 60 18 7 2 0.24 0.3 1.8 0.6 0.5 1.7 45 13 1044 1045 0 4 1.18 0.8 37 50 2.344 734 0.3 0.04 0.0 2.10 0.8 116 28 74 1067 1068 1069 77 .481 217 51 348 0.3 416 124 695 207 1.05 0.3 3.2 1.02 0.309 347 7.8 0.6 19 6 44 15 1040 1041 1042 1043 0 0 6 2 3.13 0.4 105 9 10 1 0.3 0.23 0.7 1.12 0.8 155 125 6 12 22 17 2 1 0.8 3.9 1.2 164 2.09 0.02 0.09 0.03 0.44 0.4 1.3 1.4 252 36 330 47 19 3 2 Tr 0.08 1.3 0.10 0.10 1.02 0.9 0.08 0.1 5.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.05 0.13 0.0 14 14 1055 1056 0 0 17 5 3.7 1.1 58 58 1.22 0.4 26 4 3.5 0.3 0.12 0.9 0.19 0.0 36 12 41 14 1.2 17 12 1038 1039 0 0 0 0 8 3 9 3 2.10 0.02 0.3 26 2 51 5 0.05 0.03 0.04 0.08 0.01 0.6 1.09 0.4 1.6 690 638 7 9 1.305 128 130 14 0.2 147 147 354 339 471 142 47 15 0.24 0.2 170 170 12 12 541 151 54 15 0.8 35 35 1.2 6 2 1057 1058 0 0 12 2 2.5 76 54 2.5 694 740 90 52 323 301 32 31 0.357 478 330 136 48 33 0.07 0.6 1.9 0.06 1.2 0.472 491 97 32 148 49 0.1 4.12 0.9 0.01 0.2 0.1 82 29 10 1064 1065 1066 0 0 0 8 2 10 4.9 1.6 0.6 0.9 0.3 Tr 7 1 1059 1060 0 8 4.08 0.04 0.1 66 66 1.09 0.11 0.1 286 101 36 24 8 3 1.07 2.7 36 1061 0 0 34 40 8.13 0.07 0. 0 1 0.8 11 0.1 0.285 382 128 38 0.3 0.08 0.5 14 15 0.4 22 10 1047 1048 0 0 10 10 4.2 1.17 0.2 4 4 1062 1063 0 0 0 5 2 1 2.15 0.04 0.4 288 96 392 131 20 7 7 2 970 323 1.0 4.5 6 6 1051 1052 0 0 6 6 2.2 39 12 4.3 6 6 1053 1054 0 0 6 5 1.04 0.6 374 374 4 4 833 101 84 10 0.8 10 0.11 0.2 1 1046 0 0 32 35 9.

1 Tr Tr Tr Tr Tr 0...................1 94 94 91 92 82 7 27 1 Tr 83 Tr 1 Tr Tr 2 Tr Tr Tr Tr 3 Tr 0.... 1 cup ........ 1 cup ......1 0........ drained ...156 From frozen ........ Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Vegetables and Vegetable Products (continued) 1070 1071 1072 1073 1074 1075 1076 1077 1078 1079 1080 1081 1082 1083 1084 1085 1086 1087 1088 1089 1090 1091 1092 1093 1094 1095 1096 1097 1098 1099 1100 1101 1102 1103 1104 Brussels sprouts....1 0.... medium ......... raw................... drained Pak choi or bok choy ...............2 0.... sliced......100 Cooked.......... common varieties........ 1 cup ..... 1 carrot ............... drained From raw......1 0.............1 92 92 3 25 Tr 2 Tr Tr Tr Tr Tr Tr Tr 0.................155 Cabbage........... 1 cup .............1 Tr Tr Tr 0. drained.............5 77 166 5 1 0..1 0.. yellow Cooked................1 0.....70 Cooked. 1 cup .. 78 Tr Tr 0...... raw.....10 Cooked..6 92 88 49 61 4 5 1 1 0...2 0........70 Carrot juice......1 0............................................ drained Stalk...... drained................1 0............................ 1 cup ....1 0........... kernels on cob ......... 7¹⁄₂" long......... 1 stalk ..............124 3 flowerets... Chinese................ 1 medium ......... red.................150 Cabbage.146 Canned........ 1 cup ....................110 Baby ......2 95 95 6 19 Tr 1 Tr Tr Tr Tr Tr Tr Tr 0....................2 0....2 0.............2 88 88 90 31 47 4 1 1 Tr Tr Tr Tr Tr Tr Tr Tr Tr Tr 0......236 Carrots Raw Whole............ 1 tbsp ...............256 Whole kernel...3 0............. raw.....72 Grated............ shredded Raw ......1 Tr 0....... 1 cup ........... 1 stalk . 1 cup .................................. 1 cup ...3 0....2 0.....120 Cooked......120 Collards..3 79 184 4 1 0.1 Tr 0.........210 Corn......1 0................. 1 cup .... home prepared....40 Pieces............... sliced......1 0... 7¹⁄₂ to 8" long.13 1 cup ......1 93 93 94 29 12 34 2 1 3 1 Tr Tr 0.......1 0.164 Canned Cream style ........... 1 cup .............54 From frozen...............1 0........... 1 cup .......... 1 cup ............77 87 87 61 65 4 6 1 1 0. drained From raw... raw. 1 cup ...2 0......... drained From raw .5 70 83 3 1 0.............. drained............ cooked... 1 floweret ............. 1 cup ............................. 1 ear ..............3 92 94 18 33 1 2 Tr 1 Tr 0............. 1 cup .5 Tr Tr Tr Tr 0.. 1 cup .............180 Celery Raw Stalk........ drained......... sweet....3 0......... chopped .......................... 1 cup .............. shredded..... 1 ear ........8 Tr 0...............1 Tr 87 90 93 70 53 37 2 2 1 Tr Tr Tr 0.......... cooked........ Nutritive Value of the Edible Part of Food Food No............... 1 ear .... cooked.......4 .......156 From frozen................. 1 cup ..3 0.......119 Cabbage...1 Tr 0.Table 9.............. shredded .................150 Chives...............5 *White varieties contain only a trace amount of vitamin A................... other nutrients are the same..1 Tr Tr 0...............2 0.. canned ....................... white......... vacuum pack ...38 Pieces......3 0.......... 1 tsp .........63 Kernels.............1 70 83 3 1 0...3 Cilantro....5 73 77 59 131 2 5 Tr 1 0...... shredded...2 Coleslaw...... 1" pieces From raw ................... chopped From raw..... cooked. 1 cup ..........................3 96 95 92 91 89 20 17 19 19 94 3 2 1 1 2 Tr Tr Tr Tr Tr Tr Tr Tr Tr 0.....170 Corn.......................4 0.77 From frozen Kernels on cob..1 Tr Tr Tr 0....... sweet...............1 Tr Tr 0. 1 cup ..............170 Pe tsai.....1 Tr 0.... diced... 1 cup ..... savoy.........1 Tr Tr 1............... diced.............190 From frozen ..70 Cabbage................146 Cauliflower Raw ........3 0..

5 192 13 0 0 0.1 0.5 12 1102 0 41 4.14 0.16 0.0 0.1 2 0.5 3 22 0.09 0.06 0.6 0.05 0.3 2.094 150 0.5 Tr Tr 0.7 176 77 250 19 8 32 21 9 40 2 1 4 0.1 2.2 0.845 20.3 2 9 2 1 39 1092 1093 1094 1095 1096 0 0 9 12 5.14 2.1 3 5 1100 1101 0 46 3.20 0.06 1.4 2.02 0.6 0.304 25.4 56 37 1.05 0.09 0.02 0.1 631 268 144 161 689 58 11 8 20 68 4.6 3.9 1.06 0.9 20 9 31 0.Carbo.9 158 38 36 25 57 1.05 0.833 437 115 3 70 2.945 10.2 0.7 108 426 9 8 217 35 137 Tr 1 28 50 198 131 98 762 5 20 13 10 98 0.06 0.12 1.4 0.01 0.3 1.02 0.9 0.2 48 41 37 1.05 0.584 0.18 0.02 0.20 1.04 0.01 0.3 172 146 13 12 93 198 9 20 0.04 0.11 0.2 2 0.05 0.5 33 47 0.11 Tr 0.584 2.07 0.03 0.13 0.5 6 46 1085 1086 0 0 0 5 2 7 3.9 44 19 40 22 20 1074 1075 1076 1077 1078 0 0 0 7 11 1 2.07 0.06 1.253 30.1 233 355 28 25 39 4 20.9 2 7 0.7 2.2 1.1 0.830 2.2 5 1099 0 0 14 32 1.08 0.6 158 241 3 8 133* 361* 13* 36* 0.07 Tr Tr 0.17 0.1 0.2 3.7 1.151 28 700 25.6 Tr Tr 0.2 11 0.4 39 303 4 30 2 19 Tr 2 0.07 0.17 0.5 17 1103 0 19 2.7 3.1 6.8 0.17 0.168 595 1.06 0.3 0.08 0.9 494 427 17 85 5.0 0.4 0.05 0.06 0.017 0.0 16 48 0.8 226 357 0.02 0.11 0.06 0.9 391 571 506* 50* 0.4 23 30 1072 1073 0 0 0 0 0 3 3 4 4 22 2.3 1.4 0.6 2.04 0.15 2.1 Tr 1.8 4 4 4 1082 1083 1084 0 0 1 5 0.04 0.8 3. 0 0 14 13 4.2 0.2 1.03 0.1 35 45 1097 1098 0 19 2.2 0.08 0.5 115 344 35 104 54 161 5 16 0.04 0.9 354 231 261 103 86 353 38.7 0.1 495 504 33 36 1.942 1.7 0.010 0.4 3 8 1090 1091 0 0 0 0 10 2 6 Tr Tr 15 0.1 5.4 0.1 7 10 1 1079 1080 1081 0 0 0 16 12 8 5.12 0.122 913 112 91 0.0 343 730 248* 26* 0.8 0.08 0.2 0.1 8 1.22 0.05 0.501 2.04 0.2 19 30 2 0.8 16 63 3 1 54 0.0 2.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.1 1.02 0.Choles.10 0.01 0.06 Tr Tr 0.03 0.4 0.05 0.02 0.4 0.8 97 71 1070 1071 0 0 4 7 1.3 0.1 0.110 3.025 3.9 1.6 0.6 55 24 56 1087 1088 1089 0 0 1 4 0.2 0.5 192 13 167 17 0.09 0.366 1.3 4.2 5 1104 79 .5 4.5 0.2 0.

2 Tr Tr Tr Tr Tr 0............ ¹⁄₈" thick ......... 2¹⁄₂" dia .1 0.........156 Canned.... drained............................ sliced .................1 95 95 1 8 Tr 1 Tr Tr Tr Tr Tr Tr Tr 0.. cooked....1 91 32 1 Tr Tr Tr 0.. 1 whole ......130 From frozen ........ raw . cooked............301 Dandelion greens.............. cooked........ 1 cup ........1 78 114 3 Tr 0.......... 1 piece ............. 1 mushroom ...................56 Mushrooms Raw....... chopped or diced..........................0 Tr Tr 91 91 36 39 2 4 1 1 0.. 1 cup ...........10 Pieces.............4 Mustard greens.......539 Pieces....1 Tr 0.....................1 0....140 Okra............................. 1 cup .................14 96 96 14 34 1 2 Tr Tr Tr 0. as iceberg Leaf .. 1 cup ..........................................33 Jerusalem artichoke...1 Tr Tr Tr 0.................1 0.8 Head..105 Dill weed........... shredded or chopped .156 Mushrooms.....145 Dried ..........1 Tr Tr 0......... raw...... 1 cup ............. 5 sprigs ................................... pieces or slices ..........................1 Eggplant.....150 Kale..... cooked..99 Endive........................ 8¹⁄₄" long................................... 1 cup .........10 Pieces... 1 cup ..........5 96 7 1 Tr Tr Tr 0.............184 Onions Raw Chopped ......160 From frozen .....130 Kohlrabi................ 1 cup .3 0........ Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Vegetables and Vegetable Products (continued) 1105 1106 1107 1108 1109 1110 1111 1112 1113 1114 1115 1116 1117 1118 1119 1120 1121 1122 1123 1124 1125 1126 1127 1128 1129 1130 1131 1132 1133 1134 1135 1136 1137 1138 1139 80 Cucumber Peeled Sliced... 1 cup ......1 0...2 0... slices.................. chopped From raw........ drained From raw.......8 Head. 1 cup . 1 cup . raw Butterhead............ 1 medium ... 1 cup ......... medium..1 96 96 1 21 Tr 2 Tr Tr Tr Tr Tr Tr Tr 0........1 Tr Tr Tr 0.1 94 94 2 10 Tr 1 Tr Tr Tr Tr Tr Tr Tr 0..............Table 9........................ small pieces.. drained ...........50 Garlic....160 Whole...... drained......56 Romaine or cos Innerleaf ...................1 Tr 0. drained............ 1 cup ................2 96 96 1 65 Tr 5 Tr 1 Tr 0.. shredded.....................1 0...... 1 head ............. 1 head ......................165 Leeks.............. shiitake Cooked pieces. 1 leaf..... cooked.....104 Whole......... raw ...... 1 cup .........1 Tr 94 21 3 Tr Tr 90 91 51 52 3 4 Tr 1 90 90 90 61 42 5 2 1 Tr Tr Tr Tr 0.. 1 slice ..... 1 cup ........... 1 cup ..55 Looseleaf Leaf ........... canned ... 1 cup ........3 90 48 3 Tr Tr Tr 0...1 0..... drained.... 1 large.......3 Tr 0..........2 90 86 92 35 Tr 28 2 Tr 1 1 Tr Tr 0....................... cooked.. drained........... Nutritive Value of the Edible Part of Food Food No............................... 1 cup ..........70 Cooked.........1 0..........163 Crisphead..... curly (including escarole).......................... 6" dia ............................... sliced...... cooked..1 Tr Tr Tr Tr Tr 0.....1 Tr Tr 0.... pieces ..1 92 91 91 18 42 37 2 3 3 Tr 1 Tr Tr 0......104 Lettuce.............. bulb and lower leaf portion............110 Slice............... pieces .. shredded.... 1 clove ..........1 Tr Tr 0........1 0.............. 1 cup ..1 Tr Tr Tr 0............. 8¹⁄₄" long..................... 1 medium leaf ....119 Whole..3 0.......................... 1 large.....................3 Hearts of palm................................. raw......2 96 96 14 39 1 2 Tr Tr Tr 0..... as Boston types Leaf ........... 1 cup .....1 Tr ............................... drained.. 1 cup ...1 0..................280 Unpeeled Sliced....... 5" dia ...............2 83 10 80 11 2 Tr Tr Tr 0.......... drained....... 1 leaf.......1 94 59 90 9 4 9 1 Tr 1 Tr Tr Tr Tr Tr Tr Tr Tr Tr Tr Tr 0.........................................................

1 7.06 0.06 0.04 0.4 0.3 0.1 0.01 0.6 35 1134 0 0 12 11 4.6 29 162 1 4 260 1.8 26 5 19 0.8 150 433 2 6 224 647 22 63 0.05 0.0 31 1.5 Tr Tr 1132 1133 0 3 2.07 0.1 0.0 4 20 0.2 0.4 26 22 1135 1136 0 0 0 14 9 1 2.2 2 10 1125 1126 0 0 Tr 1 0.25 Tr 0.2 1.4 4 Tr 0.01 Tr 0.456 26 146 0.03 0.2 4 1119 0 0 Tr 4 0.06 0.0 17 39 0.02 0.285 77 63 1. 0 0 3 7 0.06 0.6 19 1 1 1109 1110 1111 0 0 0 2 1 2 1.16 Tr 1.7 561 35 58 7 0.2 Tr 251 173 22 5 3 Tr 0 0 0 0 0 0 0.2 Tr 10 7 1 1137 1138 1139 81 .21 0.02 0.03 0.06 0.01 0.7 0.1 90 10 48 5 0.Choles.02 0.04 Tr 0.0 283 22 4.1 7 38 0.1 170 55 6 Tr 0 0 0 0 0.8 10 0.03 0.5 19 419 Tr 8 73 1.025 0 0 103 0 0 0.7 4 9 17 0.11 0.14 Tr 0.4 21 5.09 0.09 2.30 0.6 94 179 1.243 424 0.03 0.5 147 2 6 1.5 2 102 Tr 2.18 0.1 1.1 0.8 3.03 2.01 0.6 2 52 Tr 0.064 19 106 0.2 1.7 1.1 2 1124 0 0 Tr 2 0.3 87 5 182 18 0.07 0.03 0.0 6 1115 0 0 7 7 2.3 244 7 246 46 1 3 12.15 0.8 26 148 1 5 190 1.0 5.8 104 1.07 0.10 Tr 0.2 0.2 0.01 0.0 0.4 15 42 0.6 0.2 259 555 201 3 3 663 0 0 0 0 0 0 0.0 157 12 58 11 1 141 1.02 0.01 0.05 0.2 515 431 8 6 920 946 93 94 0.229 8 6 0.9 53 33 1116 1117 0 11 1.09 0.10 Tr 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.1 3 1 3 1112 1113 1114 0 26 2.05 2.0 2.3 3 8 1105 1106 0 0 3 8 0.2 1.8 7.8 41 0.03 0.5 1 13 1120 1121 0 0 Tr 11 0.1 1.13 0.3 32 22 3 0.18 Tr 0.7 6 16 1107 1108 0 0 0 7 Tr 7 3.2 101 177 0.23 1.260 962 826 0.02 Tr 0.09 0.3 2 13 1127 1128 0 0 0 3 8 8 0.2 Tr 0.8 2.9 2.25 0.47 0.9 0.07 0.1 0.Carbo.7 13 852 1 49 26 1.07 0.02 0.581 7 158 Tr 0.02 0.4 176 414 2 6 88 207 8 20 0.6 0.02 0.4 1.2 0.779 3 178 Tr 0.2 296 417 30 20 9.1 0.1 0.01 0.5 Tr 0.7 2.08 0.5 2 6 0 1129 1130 1131 0 0 21 3 3.1 644 6 30 3 0.0 Tr 2.8 2.06 0.01 0.7 1.4 3.04 Tr 0.6 2.6 89 1118 0 8 1.0 0.620 8.0 Tr 21 1122 1123 0 1 0.4 0.30 0.

.......... 4¹⁄₈" long.......................10 Parsnips...........136 Pimento............ canned .... 1 cup .......... 1 cup ........ 1 skin ........ drained..... oven heated .....160 Peas..1 Tr 0.......15 Onion rings.........1 89 87 67 83 5 6 Tr 1 0............ par fried...1 Tr 77 77 77 118 116 134 3 2 3 Tr Tr Tr Tr Tr Tr Tr Tr Tr 0............. raw Green ............6 2.94 Dehydrated flakes.1 0.. 1 cup ...........100 Whole..........160 From frozen ........................10 Whole (2³⁄₄" x 2¹⁄₂").......3 82 80 117 125 8 8 1 Tr 0..1 0..........3 74 323 12 19 11........245 French fried.............. drained....3 0................160 Peppers Hot chili........................ drained From raw..210 1 medium ...2 0........1 0..149 Whole (2³⁄₄" x 2¹⁄₂")........... 1 potato...........................58 Boiled (2¹⁄₂" dia) Peeled after boiling.............. 2"-3" dia...................12 Potatoes Baked (2¹⁄₃" x 4³⁄₄") With skin ... frozen...1 79 228 6 10 6..170 Frozen...3 2............................245 From home recipe.....2 Tr 6..................45 Red .... 1 potato...135 1 cup ......... drained .............1 Tr 90 90 32 5 2 Tr Tr Tr Tr Tr Tr Tr 0. 1 cup .119 Cooked..... boiled.. spring........2 92 32 1 Tr Tr Tr 0.........1 Tr 78 126 2 Tr 0... breaded.2 88 88 18 18 1 1 Tr Tr Tr Tr Tr Tr 89 7 Tr Tr Tr Tr 0.............1 0........ 1 cup ................ green Canned. 1 pepper....... 1 ring .............3 0. 1 pepper.......2 Tr 92 32 1 Tr Tr Tr 0.... butter ....... 1 cup ..........149 Ring (¹⁄₄" thick)....1 0..................... with butter .... with whole milk.......... 1 cup . 1 potato.......6 5.. canned................................ drained.......1 0........... 10 rings....................................... 1 pepper.........................9 0.. chopped Green ............ 10 strips.1 92 92 40 3 1 Tr Tr Tr Tr Tr Tr Tr 0... 1 cup ............26 Sweet (2³⁄₄" long..................... 1 cup ........7 57 100 2 4 0............. 1 cup .........136 Red........ solids and liquids.........1 Tr 71 75 47 220 145 115 5 3 2 Tr Tr Tr 0.......................................Table 9......... oven heated..1 0... cooked.. prepared Au gratin From dry mix...............................45 Jalapeno. 2¹⁄₂" dia) Raw Green Chopped ................... Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Vegetables and Vegetable Products (continued) 1140 1141 1142 1143 1144 1145 1146 1147 1148 1149 1150 1151 1152 1153 1154 1155 1156 1157 1158 1159 1160 1161 1162 1163 1164 1165 1166 1167 1168 1169 1170 1171 82 Cooked (whole or sliced)....... 10 sprigs .................................2 0.. 1 tbsp ................ medium.136 Peeled before boiling..1 Tr Tr 0................. 1 whole ......202 Flesh only... 1 pepper....... 1 potato.119 Red Chopped ..........................50 88 88 4 92 41 17 3 1 Tr Tr Tr Tr 0....4 0............1 92 40 1 Tr Tr Tr 0..........1 Tr Tr 0................. top and bulb Chopped .............1 0.......4 Tr Tr ...................1 92 92 93 38 38 3 1 1 Tr Tr Tr Tr Tr Tr Tr Tr Tr Tr 0.......... drained.. 1 cup ..............5 Tr 3......... ¹⁄₄ cup.... cooked....................... frozen...............................1 Tr Tr Tr Tr Tr 0... sliced....................1 Tr 0....156 Potato products..60 Parsley.. Nutritive Value of the Edible Part of Food Food No....5 Onions........... 1 cup ..2 0....... 1 cup ..... edible pod..1 Tr 29 88 244 4 3 Tr 16 Tr 5..1 0........... raw..................156 Skin only . raw...........156 Peas.............. sliced....................... 1 tbsp .......

5 5.01 0.01 0.7 0.6 970 1.1 844 610 332 16 8 12 0 0 0 0 0 0 0.09 0.14 0.2 Tr 11 5 4 1140 1141 1142 0 0 7 1 2.8 537 1.9 1.076 522 76 0.3 0.9 0.2 1.1 101 233 10 1160 1161 1162 0 0 0 51 34 27 4.4 109 109 1152 1153 0 1 0.08 0.5 294 269 428 139 1.06 0.21 0.0 5 1171 83 .02 0.7 8 8 0.04 0.04 0.4 24 1170 0 16 1.10 0.3 2.8 34 38 1.838 35 484 0.01 0.5 211 2 752 75 0.15 0.08 0.03 0.493 849 0.8 0.10 0.01 1.04 0.01 0.6 2.04 Tr 0.4 2.6 209 15 0 0 0.7 0.3 4.08 Tr 0.4 72 11 1.01 0.0 13 0.19 0.8 7 11 12 0.5 0.8 0.45 0.8 384 347 6 8 210 267 21 27 0.22 0.061 647 93 0.01 0.4 0.6 20 8 20 2.08 0.6 0.20 0.16 0.069 131 107 0.03 0.8 2.01 0.6 0.07 0.01 0. 0 0 0 21 10 4 2.10 0.08 1.8 2.2 12 12 1 0.7 0.16 0.0 67 94 3.6 0.04 0.2 203 0.4 0.4 16 16 1150 1151 0 0 4 4 0.114 319 80 511 32 0.06 3.06 0.7 6 0.1 11 0.6 0.2 3.4 2.5 46 21 13 0.Carbo.4 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.6 0.8 26 20 8 1163 1164 1165 0 0 0 27 27 31 2.03 2.13 0.4 292 1.7 Tr 264 18 3 Tr 942 63 94 6 0.05 0.2 226 226 19 3 3 2 805 5.1 3 1154 0 0 10 1 2.08 0.04 0.8 283 1158 0 8 2.04 0.2 58 0.1 349 156 81 6 3 1 0 0 0 0 0 0 0.5 50 434 442 44 0.0 1.17 0.2 13 1 0.0 0.1 1 13 1145 1146 0 30 6.03 0.04 0.5 0.13 0.04 0.783 678 0.28 2.01 2.6 0.1 19 3 1143 1144 0 0 23 1 0.04 0.5 515 443 512 5 7 8 0 0 0 0 0 0 0.05 0.2 2.13 0.1 20 1147 0 0 11 14 4.3 0.04 0.07 0.5 153 153 3 3 347 4.20 2.1 133 9 1155 1156 0 8 2.6 1.3 8 1169 56 28 4.0 18 10 12 1166 1167 2268 37 31 2.6 4 0.2 0.5 0.2 0.5 0.9 77 35 1148 1149 0 0 21 23 7.6 106 1157 0 10 3.5 4.16 1.306 1.7 264 3 8.Choles.0 8.03 0.6 77 55 225 6 135 520 14 52 0.6 226 1159 0 0 0 9 9 1 1.12 0.2 276 41 16 2 385 58 39 6 0.08 0.3 19 14 1.9 573 16 0 0 0.5 211 2 6.4 11 0.

....240 Sweetpotatoes Cooked (2" dia... Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Vegetables and Vegetable Products (continued) 1172 1173 1174 1175 1176 1177 1178 1179 1180 1181 1182 1183 1184 1185 1186 1187 1188 1189 1190 1191 1192 1193 1194 1195 1196 1197 1198 1199 1200 1201 84 Potato products..............................236 Seaweed Kelp......... 1 cup ..1 Tr Tr Tr 1..........4 6........... 1 cup .. 1 leaf....... home prepared..................5 78 162 4 1 0....1 0..... 1 cup ........1 Shallots...............3 Tr Tr Tr Tr Tr 2........... cooked.......1 Tr Tr Tr Tr Tr Tr 5...... mashed. 5" long raw) Baked...1 Tr Tr 0... 1 tbsp ....... mashed .......... with whole milk.245 Pumpkin Cooked...250 Scalloped From dry mix... canned...... 1 cup .......................0 0... frozen...........245 Canned ...... with skin ............3 79 228 5 11 6.............5 2......... 1 cup ................. butter ...29 From home recipe ....4 2........ prepared (continued) Hashed brown From frozen (about 3" x 1¹⁄₂" x ¹⁄₂") ......................................245 From home recipe....210 From home recipe With whole milk ....205 Winter...180 Spinach Raw Chopped .156 56 62 63 326 1 4 3 22 1.. solids and liquid ................. 1 potato..10 Soybeans................4 Tr Tr 0...180 From frozen (chopped or leaf) .......5 ........... 1 potato.... drained.......2 90 92 53 49 6 6 Tr 1 0..........................146 Boiled....... raw (³⁄₄" to 1" dia) ...7 2....................... cubes .....2 Tr Tr 0.5 3.......4 Tr Tr 0....3 4... drained .. 1 cup ......2 3..... green................... 1 tbsp ....76 Potato puffs............................................................ butter...........Table 9..........190 Canned.......... chopped ..5 76 237 4 12 7... baked....... drained From raw ...........214 Squash Summer (all varieties)..........5 0.............113 Cooked. raw.. Nutritive Value of the Edible Part of Food Food No......1 82 5 80 4 3 7 Tr 1 Tr Tr Tr Tr 69 254 22 12 92 92 7 2 1 Tr Tr Tr 91 41 5 Tr 0..5 1.......... 2 tbsp . 1 cup ............................ 1 cup .....5 47 53 76 207 175 358 5 3 7 12 8 21 2.............................79 Potato salad.... dried ...... 1 cup ...30 Leaf ....5 9..... cooked....7 0..... 1 cup .......... 1 pancake......................6 9...............1 Tr 0....2 3.180 Winter (all varieties). 1 cup ...... and salt added ..4 94 94 23 36 1 2 Tr 1 Tr 0........3 8................1 76 223 4 9 2.. 1 patty..........1 Tr 89 66 2 Tr Tr Tr 0....... 1 cup .......3 88 94 3 Tr Tr Tr 0..4 94 90 95 49 83 1 2 3 Tr Tr 1 Tr 0....... 1 cup ....0 0......................0 3.................5 81 211 7 9 5.......... drained... whole milk... cooked....... 1 cup ................1 0.............3 0..................2 5...10 Spirulina..210 With whole milk and margarine...3 0................ drained..1 73 73 150 164 3 3 Tr Tr Tr 0.. 1 cup ............ raw.............2 0..2 Tr Tr 0. sliced Raw ..... from frozen ..1 Tr Tr 0.. 1 cup ........................... with butter ......156 Mashed From dehydrated flakes (without milk)....................................5 3.........1 0.. 1 cup . home prepared ...........2 89 80 2 1 0...6 3............ 10 puffs................... cubes....210 Potato pancakes................ 1 cup ........ 1 radish................1 0.....................10 Cooked......2 93 45 2 Tr Tr 0... 1 cup ..........170 Sauerkraut...7 0... without skin...5 Rutabagas.....245 Radishes......2 0................. butternut.......... 1 cup ....

03 0.6 261 4.014 802 0.11 1.30 0.604 3.560 42 5 0.5 0.5 489 697 378 44 0.6 0.17 0.05 0.323 109 13 523 11 2 83 0.7 140 1.18 0.781 1.7 29 0.8 41 33 0.01 0.07 0.02 0.09 1.17 0.8 23 31 1194 1195 0 0 5 8 2.4 Tr 564 505 10 2 12 1 2.3 126 501 10 37 0 0 0 0 0.15 1.1 Tr 0.01 0.1 37 64 1 1.879 0.2 55 0.5 23 49 0.7 3.3 0.186 2.01 0.6 26 1181 0 0 0 12 20 Tr 2.1 0.05 0.08 0.8 0.42 0.11 0.4 20 1198 0 24 2.4 3.5 607 620 355 42 0.015 672 202 67 0.3 245 6.28 2.22 0.2 1.9 17 10 1196 1197 0 18 5.7 5.1 8 1199 0 0 35 38 4.3 14 1175 4 35 4.05 0.4 926 821 331 47 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.660 0.Choles.4 319 5 8.6 597 300 635 386 589 1.1 9 14 33 23 10 1 12 6 119 1 1 12 0.2 55 0.5 970 25 281 29 0.06 0.9 Tr 12 10 1 1182 1183 1184 0 15 3.9 71 3.19 0.1 Tr Tr Tr 1 1187 1188 1189 0 20 7.03 0.11 0.32 0.9 566 740 163 58 14.405 Tr 0.8 103 0.037 Tr 265 5.4 1.9 497 835 363 51 0.4 839 126 14.3 0.292 730 0.12 0.08 0.18 0.23 2.12 0.Carbo.3 31 1190 0 0 1 Tr 0.9 508 287 15 20 31.1 2 9 1172 1173 29 32 4.19 0.9 4.8 0.2 1.08 0.47 0.13 Tr 1.13 0.02 0.0 0.2 46 1.3 13 1176 73 0 170 22 24 28 1.6 3.7 896 2 7.3 35 1186 0 0 0 1 Tr 2 0.02 0.08 2.17 0.474 0.08 2.3 167 56 24 8 2.05 1.6 220 346 2 2 221 517 23 52 0.10 0.15 0.14 2.1 4 12 0.4 20 1174 4 37 4.04 Tr Tr 0.2 32 1185 0 10 5.860 26.03 0.6 628 636 40 13 0.1 82 0.2 0.07 1.3 18 24 48 1.7 88 0.8 0.06 Tr 0.1 2.9 1.01 0.5 3.5 401 1.2 17 5 25 1177 1178 1179 27 31 2.1 277 272 2.23 0.651 54.5 8 1180 29 26 4.9 554 34 954 95 0.02 0.478 1. 0 0 8 33 0.04 0.790 18.0 36 27 1200 1201 85 .06 0.7 2.742 1.5 2.7 7.6 1.14 0.19 0.2 17 1 4 0.9 18 1193 0 0 10 7 5.07 0.1 8 3 1191 1192 0 7 4.3 30 10 0.4 2.7 0.

....... 1 tsp .............. unsweetened............1 0............6 0...................... 1 tsp ... mixed Canned....... 2³⁄₅" dia .....1 0.......0 0.....123 Canned..........................1 Tr Tr Tr 0........................... 1 oz .......... 1 cup .1 Tr 0....28 1237 Liquid..2 0............ cooked........28 *For product with no salt added: If salt added...... 1 cup .. cooked..........7 0...... 1 cup ..........................250 Sauce ...... raw........182 Waterchestnuts................. 1 cup ...............1 0...... drained .0 Tr 0..........1 0........0 0............3 0....4 0.......... meatless..................1 Tr 0............ canned Paste ..2 1 1 148 134 3 3 16 14 9.............. drained...........................9 5 4 6 Tr 23 67 67 67 6 8 2 2 5 0 81 250 16 6 8 8 0 Tr Tr 0 7 4 Tr Tr Tr Tr 0 0 Tr 0 5 1 Tr Tr 1 Tr 0....... 1 piece .........1 Tr 0......... 1 cup ............. 1 piece .....255 Turnips...15 1233 1 packet ......5 1229 Baking soda .196 Vacuum pack..............1 Tr 0........... 1 tbsp ....... with salt added ...............144 From frozen (chopped)... 1 cup .... ¹⁄₄" thick..2 0..0 Tr 0....3 Tr 0......1 94 94 38 4 2 Tr 1 Tr 0...................1 0............. 1 tsp .................1 0................ drained ...............1 Tr Tr Miscellaneous Items 1225 Bacon bits. 1 cup .20 1231 Catsup .......156 Turnip greens..0 0......................... canned.....245 Spaghetti/marinara/pasta sauce.. 1 piece ..................1 Tr Tr 0......1 Tr Tr 0...164 Vegetable juice cocktail............... 1 cup ...... See Soups........1 0... and Gravies... 1 tsp ....2 5...........1 Tr 0.1 Tr Tr Tr 0....240 Sun dried Plain......................... mashed ...1 15 54 5 6 Tr Tr Tr Tr Tr 0.........4 0..... 1 square .1 0........3 0...........105 Canned Syrup pack.........2 Tr 94 94 94 4 26 46 Tr 1 2 Tr Tr Tr Tr 0............163 Frozen..........2 0...... Stewed...... slices............... cooked................6 1234 Celery seed ........0 2....1 Tr Tr 0.............0 2... baking 1236 Solid .. Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Vegetables and Vegetable Products (continued) 1202 1203 1204 1205 1206 1207 1208 1209 1210 1211 1212 1213 1214 1215 1216 1217 1218 1219 1220 1221 1222 1223 1224 Sweetpotatoes (continued) Candied (2¹⁄₂" x 2" piece). 1 cup ............................... 1 cup ....... 1 large piece ......140 67 144 1 3 1........1 Tr Tr 0...........3 Tr 0..........Table 9.......... drained From raw (leaves and stems).2 2.........5 1230 Beef jerky ... solids and liquid ..........................2 0...........242 Vegetables.............2 72 76 92 212 232 11 3 4 Tr 1 1 Tr 0..240 1232 1 tbsp .......34 Tomatoes Raw..7 Baking powders for home use Double acting 1226 Sodium aluminum sulfate..... Sauces.................... cubes....0 0.....1 0..............2 0....1 94 41 2 Tr Tr Tr 74 87 89 215 100 74 10 4 3 1 Tr Tr 91 94 71 33 2 1 Tr Tr 93 90 29 49 2 5 Tr 1 94 46 2 Tr 87 83 77 107 4 5 Tr Tr 86 70 1 Tr 8 31 2 2 0...2 7.. solids and liquids .....3 Chocolate......... consult the nutrition label for sodium value.....2 Packed in oil.............................6 0...1 0................... 1 slice ..........2 0.....1 Tr Tr 0..0 Tr 0. 1 cup .....................1 0..1 0..............5 1228 Low sodium . 1 cup .................... drained ..2 0..1 0. 1 cherry ................. 1 tsp .... 86 ..... year round average Chopped or sliced ..3 0..243 Tomato products..........4 Tr Tr 0...................0 0....5 1227 Straight phosphate ...5 3..............20 Whole Cherry .. 1 cup ..17 Medium... 1 cup ..262 Puree .....................1 0...2 1235 Chili powder .........2 0...................... 1 tsp ....... canned ..................2 0..........1 Tr Tr 0..................255 Tomatillos.... 1 cup . Nutritive Value of the Edible Part of Food Food No..2 Tr 0. 1 tomato ...... canned........................................... 1 cup ... medium.................180 Slice..... 1 cup .......3 Tomato juice............. 1 medium .....

01 0.6 0 0 1236 1237 87 .9 8.7 5.09 0.10 0.3 2.1 0.2 165 11 6 0 0.154 72 29 28 50 488 363 5 1.01 1.5 27 1.784 1.259 438 2.04 0.8 3 23 34 1208 1209 1210 0 0 1 1 0.5 0.09 0.1 34 4 1206 1207 0 0 0 1 6 10 0.6 0.14 0.00 0.985 7.2 0.1 1.07 0.08 0.1 0.01 0.14 8.482 6.1 84 34 1.4 7 1202 0 0 0 50 54 2 5.18 0.02 0.07 0.01 Tr 0.309 0.01 0.12 0.04 Tr 0.0 3.6 1.00 0.01 0.7 1.380 0 138 0 0.6 0.0 22 1.6 33 56 2 1. 8 29 2.351 136 0.07 1.0 44 46 1.2 236 331 4 3 28 3 3 Tr 0.01 0.1 1 3 1211 1212 0 10 1.917 13.03 0.2 378 796 91 76 135 Tr 14.3 607 211 564 78 1.8 111 26 32 1214 1215 1216 0 0 17 8 2.899 779 0.4 5.00 0.4 1 6 72 0.4 4.3 0.5 0.9 0.2 0 0 0 0 0 36 2 1 Tr 2 1226 1227 1228 1229 1230 1231 1232 1233 1234 1235 0 0 8 10 4.01 0.01 0.4 92 43 34 5.846 178 71 3 26 0 0 0 0 0 2.0 0.2 198 74 4.398 440 0.455 1.08 1.5 6 1.438 152 61 1 908 0 0 0 0 0 245 15 6 Tr 91 0.9 270 339 217 0 4 46 3 1 35 7 0.01 0.5 8 6 1222 1223 0 17 3.8 0.9 2.2 0.3 0.03 0.04 0.5 29 18 1217 1218 0 0 6 8 5.8 39 36 1219 1220 0 11 1.4 3.9 1.01 0.01 0.9 4.2 2 1 0.2 0.07 0.7 0.00 0.21 0.9 2.04 1.02 0.4 535 877 1.6 44 1213 0 0 0 51 24 18 10.406 3.41 0.0 0.8 1.15 0.2 1.50 0.2 9 1 0.065 909 231 85* 1.8 1.0 5.035 4 0.3 3.01 0.09 0.0 0.1 3.2 0.11 0.8 0.9 0.0 0.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.18 0.1 0.3 0.1 0.00 0.2 0.428 11 76 144 0.01 0.9 27 1.121 125 112 12 0.831 283 0.10 0.01 0.1 21 15 1.16 0.1 1.4 2.6 21 67 4 1203 1204 1205 0 0 8 1 2.Choles.0 1.4 0.06 0.2 0.03 0.05 0.09 0.357 39 1.08 0.01 0.1 0.079 792 1.6 197 249 1.00 0.028 20.2 3.403 2.00 0.22 0.1 400 44 16 2 1.0 467 653 2.1 Tr 1225 0 0 0 0 10 0 0 0 0 0 1 1 2 0 2 65 4 2 1 1 Tr Tr 0.1 69 47 42 8 17 39 2 4 0.6 3.3 38 273 530 2 11 355 106 766 1.0 0.Carbo.5 474 308 243 64 18.4 1 Tr 505 0 118 1.9 0.188 2.1 10 124 0 0 0.0 0.1 0.1 0.7 1.399 639 320 240 0.02 0.05 0.1 0.1 Tr 0.5 2 1224 0 2 0.7 7 0.8 67 1221 0 0 15 24 4.02 0.07 0.11 0.11 0.13 0.00 0.12 0.2 292 367 42 25 7.06 0.01 0.

................0 1.................... 1 cake .. black .......................9 0.................................. dried .... salted nuts and seeds.0 0....7 1.......28 Made from dried potatoes Plain.............. ground............ 1 tsp or 1 packet....7 2........28 Reduced fat ....... slices 1¹⁄₂" dia.................7 2 1 Tr 155 142 0 2 2 0 10 7 0 2................8 3.............1 0................................17 Ripe......9 Tr 19................1 2 75 2 Tr 0........................4 Compressed................3 Tr Tr Tr Tr Tr 1................1 0.........2 Tr Tr 92 12 Tr Tr Tr Tr 79 62 2 18 20 155 Tr Tr 17 Tr Tr 9 Tr Tr 3......... 1 tsp ...............5 1..............5 Olives. chocolate chips.....................0 2............. medium (3³⁄₄" long)........................ 1 cup ..3 3......5 Cream of tartar ....... 1 oz ................. sweet ....28 Barbecue flavor ......1 Tr Tr Tr ................... 1 tbsp ......0 8 8 69 21 12 18 3 2 1 Tr Tr Tr Tr Tr Tr Tr 0................1 0.1 Tr Tr 0..........140 Vanilla extract .....................................8 1.... prepared................22 Onion powder .3 0.................28 Unsalted........3 Horseradish.................6 2 1 151 134 2 2 10 6 2.. 1 oz ...28 Sour cream and onion flavor ............... 1 oz ........... Food Description Measure of edible portion Weight (g) Water (%) ProCalories tein (kcal) (g) Total fat (g) Fatty acids MonoSatuunsaturated rated (g) (g) Polyunsaturated (g) Miscellaneous Items (continued) 1238 1239 1240 1241 1242 1243 1244 1245 1246 1247 1248 1249 1250 1251 1252 1253 1254 1255 1256 1257 1258 1259 1260 1261 1262 1263 1264 1265 1266 1267 1268 1269 1270 1271 1272 1273 1274 88 Cinnamon ........................ cucumber Dill.............................8 2.. 1 cup .......5 Mustard.......... active......... green ....... 3 slices...... 1 oz ..........2 Tr Tr 4................... black .........6 1...146 Tropical ........................15 Distilled .... whole.....28 Reduced fat ..........7 0......................... 1 tsp ...........................28 Potato chips Regular Plain Salted .....................3 Curry powder....86 1 tbsp ..... 1 cup ..................... 1 oz .......... 1 tsp ...........2 Cocoa powder... prepared .....................................................7 1 tsp ...........0 7 9 53 707 570 12 21 9 Tr 47 24 Tr 8........................5 3...............0 0.............7 1.....................8 0.28 Fat free........3 2.2 0....9 3.. 1 oz ..................5 7........ 1 oz .......4 Vinegar Cider ..............1 Pepper................. canned Pickled.........5 0. unsweetened.....2 Oregano.....1 Tr 0............9 11...65 Fresh (bread and butter pickles).28 Sour cream and onion flavor .........0 Tr Tr Tr Tr Tr 3..1 Tr Tr Tr 78 80 5 7 10 9 11 20 25 7 5 6 4 5 Tr Tr Tr Tr Tr Tr Tr 2 2 Tr Tr Tr Tr Tr 0..2 0...................2 Tr 0...2 Parsley.............. 1 tsp ..15 Pork skins/rinds........17 10 3 3 2 10 6 85 82 6 197 12 8 7 9 2 3 Tr 17 1 0 Tr Tr Tr Tr Tr 12 1 0 Tr Tr Tr Tr Tr 6.....................1 1 158 2 11 2..2 1...........................................Table 9....1 5........ 1 tsp ........2 Paprika ..5 4.........0 2 2 2 152 152 139 2 2 2 10 10 9 3........................4 Tr 0.........................6 Trail mix Regular.. 1 tsp ........ 1 tsp ..........2 Tr Tr 1.......0 0.. with raisins..... 1 tsp .... 1 oz ...........7 Tr Tr Tr Tr Tr 0..... 1 tbsp .............. 1 tsp ..........17 Yeast.........2 0............... 5 medium .................................................2 Pickles....4 4.2 Garlic powder .2 Tr 94 95 2 2 0 0 0 0 0............ 1 tsp ...28 Salt ............... 1 tbsp .9 0.......................9 3............... 1 pkg.. plain ........0 0.0 0... yellow . 1 oz ... 1 pickle ........ 5 large.. 1 oz ..4 0.................... 1 tsp ......................................... 1 tbsp .0 0......... Nutritive Value of the Edible Part of Food Food No...2 0...1 3. baker’s Dry...............5 Tr 16.0 0...............24 Pickle relish... ¹⁄₄" thick...............0 5... made with olestra...1 2.................

0 Tr 0.01 Tr Tr 0.5 361 361 357 168 2 213 0 0 62 0 0 6 0.0 0.32 0.1 0.7 Tr 946 993 6 177 14 Tr 64 69 0 7 7 0 0.4 0.5 0.6 1.02 1 1253 0 0 27 4 5 0 0.01 Tr 0.00 Tr Tr 0.0 15 2 Tr Tr 0 0 0 0 0.1 Tr 2 11 0 1267 1268 1269 0 0 1 1 0.7 0.2 28 110 7 Tr 10 2 3 4 0.4 366 185 1.01 0.1 1.5 1.8 Tr 0.01 Tr Tr Tr 0.3 0.00 0.5 0.10 0.6 0.6 2.6 10 19 8 24 4 19 9 0.1 0.0 8 Tr 9 0.06 0.469 441 0.8 1.2 0.4 0.06 0.05 0.7 0.2 7 7 14 0.03 0.00 0.7 0.02 0.06 0.06 0.7 0.0 0.9 0.05 0.00 0.06 1.4 377 494 177 139 48 0 6 0 0.4 2.05 0.05 0.273 303 4 5 9 0 10 127 30 Tr 0.00 0.9 11.6 9 2 20 25 49 49 26 408 192 1 Tr 1 6 1 51 89 0 104 1.6 0.04 0.3 0.9 3.00 Tr 0.0 3 3 0 1264 1265 1266 6 0 0 66 92 1 8.3 8 1262 0 14 1.4 0.06 0.17 0.8 6 0.2 0.2 0.01 0.3 9 9 10 1257 1258 1259 2 0 15 19 1.3 0.8 10.1 0.4 0.00 0.1 2.01 Tr Tr Tr Tr 1.22 0.5 0.0 0.Choles.2 28.1 11 1.09 0.01 0.21 0.6 0.4 1.0 0 0 1270 1271 0 0 0 3 2 3 1.0 159 80 Tr 4.06 0.5 0.01 0.16 Tr 6.4 2 Tr Tr 1254 1255 1256 0 0 0 15 15 15 1.4 4 3 3 1.0 11 7 1260 1261 0 17 1.1 0.4 Tr 141 285 Tr 204 121 2.1 Tr 0 Tr Tr 1 1 2 Tr 1246 1247 1248 1249 1250 1251 1252 0 3 0.3 75 833 214 21 0.7 0.7 1.03 0.1 0.33 0.5 1.1 0.0 1 0 0.3 1.00 0.1 0.2 48 4 36 162 122 521 34 23 37 3 2 11 0.2 0.02 1.00 0.7 20 6 0.Carbo.01 Tr Tr Tr 0.08 1.3 0.38 0.0 7 0.9 0.05 0.1 0.0 0.9 2 1263 1 0 0 15 18 0 0.4 286 186 0 0 0.00 0.02 0.3 1.1 1.Total terol hydrate dietary Calcium Iron (mg) (g) fiber (g) (mg) (mg) Potassium (mg) Sodium Vitamin A (mg) (IU) (RE) RiboThiamin flavin Niacin (mg) (mg) (mg) Ascorbic acid (mg) Food No.63 Tr 0.01 0.1 Tr Tr Tr 1272 1273 1274 Tr 89 .6 140 80 102 4 2 5 Tr Tr 0 0 0 0 0.2 0.7 0. 0 0 0 0 0 0 0 0 2 47 3 2 1 2 1 Tr 1.00 0.60 0.1 Tr 0.1 Tr Tr Tr 1 0 0 0 Tr 1 1 Tr 1238 1239 1240 1241 1242 1243 1244 1245 0 0 0 0 0 0 0 Tr 1 2 1 1 1 1 0.0 18 10 1 0.00 0.311 82 495 31 31 12 8 1 18 1 2 1 1 16 56 6 17 1 0 20 0 Tr 7 1 2 Tr 0 2 0 0 1 Tr 0.07 Tr 0.325 214 0 0 28 0 0 0.8 1.19 2.03 0.00 0.1 10 0.08 0.

.............................................. 44 ....................................................... See Egg bread............................................. See type........ 24 Cakes ............. 76 Beets ........... 14 Beet greens ................... 28 Asparagus ......... 52 Lima Immature.....................................................................................38-42 Broccoli ...................................................... breakfast ...... 68 Beef jerky ...................................................................................................................................... 26 Catsup.............................................................................................................................................................................................................. 60 Beef noodle soup...................................... 86 Bagels ............................................................ 36 Baked beans..................................... 38 Breakfast bar ................................................................. 78 Carrots ..................................................................................... 32 Carbonated beverages ......................................................................................................................................................................... See Pak-choi cabbage................................................................................................................... 36 Bean sprouts......................................................................... 28 Apricot nectar................70-72 Cantaloupe............ Beverages ........................................ 86 Beef macaroni .................................................................................. 54 Carrot juice ............... Cheddar cheese................................................... 38 Breakfast cereals Hot type.....................................Index for Table 9 A Alcoholic beverages . 86 Cauliflower................................... 22 Buttermilk.................................................................................................................................................................... 16 Cheese ..................................................................................................................................................................................................................................................................... 42 Bulgur .......................................................................................................................... pearled........................................................................................................ 78 Buckwheat flour .............................. 36 Bananas .......... cooked........36-38 Bread crumbs.................................................................................................................. See Fruit butter....... 52 Baking powders.......................... 70 Beer .............................................. 76 Mature........ 68 Beans Dry .... 70 Beef broth........................ 14 Carambola ........................................................................................................ 28 Apples.................................................................................................................................... 78 Celery ............................................................. 52 Snap ............................. 44 Cheese-flavor puffs or twists ........................................................................................................................................... 42 Buckwheat groats .................................... 76 Asian pear...................................................... dry ....................... 76 Mature................................. 62 Butter .................... 36 Biscuit with egg and sausage ..................................................... 24 Blueberries ...................... 76 Almonds .......................................................................................................................................14-16 Biscuits ................................................................................................................................................................ 62 Cheesecake ........................... 30 Chestnuts ......................................... 70 Carob flour .. dry ......................... 20 C Cabbage .................................................................................................. Apple juice .................................................................................................................................. 30 B Bacon.... 52 Apple butter............................................................................................................................................................ 62 Black-eyed peas Immature........................................................................................ 28 Applesauce ....................................................38-42 Challah................................ 44 Cherries ............................................................................. 42 Brussels sprouts..................................... 60 Beef stock...................................... 86 Baking soda ........ apple.............................. 54 Bread .......................................... 54 Blackberries...... 78 Celery seed ........................ 58 Brazil nuts .................................................. 86 Cereals..... 68 Braunschweiger................. 30 90 Blue cheese.......................................................... 14 Alfalfa sprouts ................................................ 70 Cheeseburger .................................................................... 42 Burrito .............................. 16 Blue cheese dressing ......................................................................................................................................................................... 16 Candy............................................................................. 30 Bok choy....... 68 Beef stew .............................................................................. 76 Bean with pork soup ..... 54 Catfish ..... 76 Berries.......................................................................................................................................................................................... 58 Bacon bits ................................. 86 Bamboo shoots ........................ 54 CHEX mix.................................................................................................................................................................................. 76 Brown and serve sausages ............................... 58 Brownies........................................................... 78 Cashew nuts.................................. Bologna ..................................... 76 Avocados .. 56 Beef bouillon ................................................................................... 30 Caramel candy......................................................................... mung................................................................. 30 Barbecue sauce...........16-18 Cheese sauce .................................... 38 Bread stuffing............................... 58 Bouillon .................................................................................................................................................. 76 Beef ..................................................................................................... 28 Artichokes ................................................ 70 Barley.............................. 76 Banana bread ........................................ 28 Apricots .............. 70 Carob ....................................... 38 Ready to eat .... 78 Caesar dressing....................................42-44 Camembert ....................................

.................................................. 14 Dill weed............ 46 English muffin.......................................70-72 Chocolate-flavored beverages................................... imitation.......................................................................... 70 Flounder .................... 46 Cornstarch .. 80 Doughnuts ................................................ See also under type of fish............ 26 Crab cake.............................................. bacon ..... 38 Corn................ coffee..................................................................................... 78 Chocolate Baking................................................. and bacon. 26 91 ................................ 18 Whipping ..................... 14 Cocoa powder................. 70 With noodles........................................................................... raw ............. 26 Stock ........... 14 Dates ................................................................................................................................ dried............... 66 Chicken potpie ............. 68 Cream of ...................................... raw...................................... 18 Figs ................................... 14 Cola-type beverages ............................ 18 Cream of chicken soup.............. 46 Duck ............... 68 Chickpeas .. 68................. 60 Chili powder .......................................................................... chili sauce............................................ 52 Chives............................................ 46 Potato .................................................................... 54 Chili con carne .......................................... 18 Sour......................................... See Black-eyed peas......................................................... cheese....................................... 68 Clams...................................................................................................... 18 Light.........................................................................................................................................................................................................................Chicken......................... Chimichanga................. sweetened ...................... 62 Sticks .................................. 22 Eggplant . 26 Club soda................... 14 Chocolate-flavored syrup or topping ...................................... 88 D Dandelion greens................................................................................ 18 Cream cheese...................................................................................................................................... 46 Cottage cheese................................ 46 Cowpeas............................................................................................................ 62 Daiquiri............................ 86 Candy........................................................................................................................ 80 English muffin.................................. 80 Danish pastry................................................................................... 74 Corned beef ................................................................................................................................... 78 Cinnamon ........... 26 Coffee ................................................... 54 Cod .. 14 Coleslaw .......................... curly ....................................... Fish................. 86 Chili sauce....................... Crab .......................................... See Tomato................................................................... 62 Endive....... cheese........................................................................ or table ...................................... 30 Diet carbonated beverage............. 74 Cilantro.................................... 88 Tortilla ............ 64 Corn (hominy) grits...................................................................................................................... 36 Egg substitute ............. 78 Cookies ............................................................................................................................. 20 Whipped topping ................................ 46 Egg bread............................................................................ 62 Espresso coffee................................................................................................................................................................................................ 26 Crabmeat ........ 22 Enchilada ......................................................................................................................................... 70 Chocolate pudding ..................................................................... 68 Cream of tartar ....................................................................................................................................... 46 Cranberries....... 56 Cornbread ............................................ 36 Crackers. 60 Chicken soup Broth . 68 Cream of mushroom soup ................................ 30 Cream Half-and-half .44-46 Corn chips .................................................. 16 Cranberry sauce........................... 14 Cocoa................................................................................. 26 Cracked wheat bread .................................. See under Cakes....... 62 Chips Corn ............................. 88 Coconut ...... 68 New England .... 18 Couscous ......................................................................................................... battered or breaded ........ Curry powder....... 22 Eggnog............... 70 With rice ......................................................................................... 62 Cucumbers..................................... 78 Corn syrup ................ 46 Cornmeal ....................................... 14 F Fast foods ................................. 46 Croissant with egg..................................................... sweet.................. 30 Filberts..............................60-64 Feta cheese ... 80 Cupcakes.................................................................................................................................................................. raw........................................ 46 Corndog ......... 74 Chocolate milk .................................................................................................................................................................................... unsweetened..................................... 66 E Eclair ............................................ egg................................................ Fillet................................................................................................................................................................ See Hazelnuts......................................................................................... 68 With rice and vegetables ............................................................................................................ 88 Cream products.......... 88 Clam chowder Manhattan ............................................................................................................... 46. 78 Collards ................................................... 20 Croissant............................................................... 68 Stock ......................................................... 30 Cranberry juice cocktail .... 80 Eggs .......................... 26 Sandwich ..................................................................... 62..........................................................................................................................

......... 52 Lime juice... 66 Lobster.......................... 64 Hummus ....................................................................................... 66 Gumdrops ..........Frankfurter........................................................................................ 72 Jerusalem artichoke ................... 56 Chicken................................................. 70 Greens.......................................................................................................................................................................................................................................................................... 54 Lettuce ............. 20 Nondairy ................................. 32 Horseradish....... 36 Italian bread............................................................................... 26 Ham ....................... 76 Fruit-flavored soda beverages.................................................................... See Frosting.......................................................... 74 Jellies ........................................................... light............................................................................... ............................ pickled...................... 92 Honey ........ 80 Lima beans Immature............................. 14 Grapefruit .......................................... Kelp ......................................................................................................................... 26 French toast ........................... 80 Garlic powder......................................................... 20 Fruit and juice bar ............... 80 Herring................................................ 72 Hazelnuts ............... 16 Fruitcake ............................................................................................................... See also Ice cream............... 16 Lemons ........................................ 62 Ice pop ........................................................................ See Corn (hominy) grits.......................................................................................... 32 Liqueur............................................... 54 Hearts of palm .. 72 Icing.... Grits................ 58 Hamburger Ground beef ................ 54 Hush puppies ....... apple ...........................................................................................................................................................................................................................56-58 Lard ................ 26 Luncheon meat ..................................................... 48 .................................. 80 L Lamb.................................. See Buckwheat groats........................... 80 Kasha......................... 64 I Ice cream . 88 Gelatin dessert.................... 24..................... raw .......... 42 Granola bar ........................................................................................................................ 72 Frozen desserts Dairy ................................................................... 60 French bread........................... Chicken.................................. 16 Grape juice ....... Ground beef.................................................................................................................................................................................................................. 84 Ketchup....................................... 72 H Haddock ...................... ................................................... 80 K Kale ........ 26 Halibut ........... 14 Lemonade ........................... 30 Gravies ......... 26 Hoisin sauce ....................................... 20 Ice cream sundae ...... 36 Italian dressing ..................................... 24 Italian ices ........................................................... See also Hot dog (fast food)......................................................... 62 Ice milk.................................................................................... 14 Gingerbread............ 64 Hard candy ......... 30 Grapefruit juice ................................................. 48 Frosting............................................................................................................................................................................................................................ 42 Fudge ................................................................................................................................................................. 80 Lemon juice............................................................................................................................................................................................................................................................................................... 36 French dressing ........................................................................ 72 Gummy candies....................................................................................... See under type of vegetable........... 72 J Jams ................................................................................................. 72 Gin ......... See Catsup.................................................................. 32 Grape soda.. 14 Ginger ale ................................................................................................................ 56 Ground turkey .............................................................................................................................. 32 Lentils .......... dry ........................................... 66 Meat ............. 30 Fruit drinks .................................................................................................................................................................................................................. 72 Frozen yogurt .. coffee .................................... Indian fry (navajo) bread ..............................................................................................28-36 Fruit punch drink....................................................................... See Corn (hominy) grits...... 74 Jelly beans . 72 G Garlic........ 54 Macaroni..................... 56 Sandwich ..................................... 72 Fruit butter........................ 74 Honeydew melon ....... 72 Fruit cocktail ........... 14 Liver Beef.................................................. 32 Lemon-lime soda............................................................................. 32 Kohlrabi......................................................................................................................... 88 Hot dog (fast food) See also Frankfurter..................................................... 22 Leeks ................................ prepared ..........................................58-60 M Macadamia nuts ........................................ 76 Mature................................. 70 Hominy grits............................... Kiwifruit ..................... 48 Grape drink.. 14 Fruit juices............................................................... 30 Grapes....................................................................................

....................................................................................................... 32 Milk .............. frozen .............................................................. 50......... 48 Oysters.............. 50 Pies.. 68 Mushrooms............................................................................................................... 48 Papayas ................................................................................................. 24 Okra ........................................................................... See Syrup.......... 54 Peanuts ............................ 54 Pepper or hot sauce .... cream of ......... 32 Neufchatel ................................................................... 82 Perch................ 70 Nachos ......................................................................... 32 Maple syrup......................................................... 88 Oriental snack mix .............................. 36 Oatmeal cereal...................................................... 70 Pasta with meatballs................ 36 Pizza .......................................................................................................................................................... 28 Cherry .......................70 NUTRI-GRAIN cereal bar............. Mangos ................................................................................................................................................................................ 32 Paprika.......................... 24 Marinara sauce ..................................................................................... 64 Plantain............... 74 Mozzarella cheese ............................... 82 Split....... 34 Pineapple-orange juice drink ............... prepared ...................................................... 26 Oils....... salad or cooking......................................................... 48 Noodle soup...............................Macaroni and cheese ......................................................................................... 18 Parsley .................................................................................................................................... 70 Milk shake ................................................................................................. 34 Plums ....................... 60 Melons ........................ 18 Peaches ............... 16 Pine nuts .................................... See Tangerines.................... 32 Mixed grain bread .............................................................................................................................................................................. 24 Meatless burger ..................................................... black ....................................... 34 Pineapple-grapefruit juice drink ......................................................................................... 50 93 ......................................................................................................................................... 64 Nectarines................................................................. 68 Peas Edible pod.. 82 Pasta sauce...... 88 Pickles ...................................... 68...... 26 Pe-tsai cabbage ............................................................................................. 88 Pie crust .................................................................................................................................................................................................................................................. 48 Mayonnaise ......................................................................................................... 62 Pimento............................ 88 Onion powder .................. 34 Pea soup................. 54 Pecans ........ 30 Pies................................. 68 Miso..................................................................................................................................................................... 88 Onion rings .............................................................. 60 Malted milk beverages ............ 38 Ocean perch................................... fried............................................................ 34 Pollock... 48 Mushroom soup................................................ 18 Muenster cheese ......................... 72 Matzo................................................... 54 Pita bread.................. 18 Pasteurized process cheese spread................... 20 Milk beverages .................................... 70 Marshmallows .............................. 74 Margarine ....................................................................................................................................................................... 14 Pineapple ................ 78 Pickle relish ........ 82 Pina colada .............................................. 16 Mandarin oranges............... 22 Minestrone soup ......................................................................................................... table blend................................................... 14 Peppers ..... 80 Orange juice ............................................................ 16 Pineapple juice . 88 Pepper-type soda ..................... chow mein. 48 Noodles..........................................................................................22-24 Margarine-butter blend ............................................................................................ 36 Mixed nuts....................................................................................................................................................................................... 70 Pepper.............. 18 Pasteurized process cheese food ......................... 26 Popcorn....... 48 O Oat bran .................................................................................................................... 54 Mixed fruit........................................................ 80 Mustard................ 78 Pancake syrup................... 48 Oatmeal bread ........................................................... 80 N Nacho cheese sauce..................................................................... 32 Orange soda.......................................................................................................................................... 70 Onions ................................................................................................................................................................................................................................................................ 88 Mustard greens .................................. Ocean................................................................ dry .. 82 Parsnips ............................................ Pancakes ........... 14 Oranges............................................................................................................................................................................................ 88 Parmesan cheese........ 82 Green ................................ 54 Molasses ............. 82 Onion soup .......................................................................................... 18 Noodles.................................... baked...............................20-22 Milk chocolate candy ......................................................................... 34 Peanut butter............................ 88 Raw ....................... 60 Pasteurized process cheese ..................................................................................................... 54 Pistachio nuts ..................................................................................................................................................................................................... 18 Muffins .............. 48 Pie filling Apple ........................................................................... 54 Pears ............................................................................................... 26 P Pak-choi cabbage ........................... egg....................................... 32 Oregano ................................................................................................................... 80 Olives................................ Dried ........................

......... 60 Spirulina ................ 84 Mashed ...................................................... 54 R Radishes ......... 70 Salt....................................................... 84 Scalloped .............................................................................................................................................................................................................................................. orange ........................................................................................................................................... 84 Rye bread.................................................................................... 58 Fresh ..... See Carambola.............. See type of spice............................................................................ Sardines ... 60 Pork skins ..................................................................................................... 84 Potato puffs................................................................. 54 Relish.............................. 50 Rice beverage (RICE DREAM).............. .............................................................. 64 Sugars ..............................................................................................54-56 Soy sauce ................................................................................................................. See Ice pop....................................... tossed (fast food) ............................. 14 Roughy.................................................................. See Carbonated beverages........................................................................ 14 Russian dressing.......... 34 Raspberries ......................... Spinach ............................... 84 Sprouts Alfalfa.................................................................. 82 Hashed brown............. 54 Soy products ................................................................................. 74 ............................................ 56 Strawberries.. pickle .......... 58 Pork sausage .................................................................................. 84 Spaghetti....................... 24 Rutabagas ....... 54 Shakes (fast food).......... 84 Raisin bread.... 70 Soybeans.......................................... See Flounder or sole.......................................... See under type of seed.......... 84 Seeds........................................................ 84 Sausages ......................................................................... 74 Pumpernickel bread................................................................ 54......................................................... 54 Starfruit.......................................... Sole............ 70 Sauerkraut............................................................84-86 Sweet rolls .............................................................. 34 Prunes ........... 50 Rice pudding .................................... 84 Sherbet......... 34 Rice....................... 26 Shrimp ...... 34 Puddings ............. 50 Spaghetti bolognese .......................................................................... See French or vienna bread....................................................................... 50 Provolone cheese..................................................................................................... 56 Sweetpotatoes.............................................................. 38 Pumpkin ................. 18 Swordfish .............................. 60 Spaghetti sauce.......... 16 Rice cakes................... 26 Rolls.... 74 Ricotta cheese......................................................................... 50 Popsicle................................................... 50 Swiss cheese ......................................................................................................................................................................................... 34 Refried beans.................................................................................................................... 50 RICE KRISPIES Treat Squares .......................................................... 88 Potato chips ............................................................................................................................................. See under type of filling or Submarine........................... 64 Salad dressings .... 20 Sourdough bread.. 60 94 Salmon.................. 82 Potato products Au gratin ................. 76 Mung bean ......... 38 S Salad.... 84 Spinach souffle ..................................................... 28 Sauces . 38 Raisins .................... Sesame seeds ......................... 64 Shallots ........... 84 Potato pancakes .................................................. 88 Sandwich spread ( pork.......... 28 Seaweed............................................... Steak .................................................................................................................................................................................... 36 Stuffing...................................................................................................................................................... 28 Salsa................................................................................................................ edible.............................. See Black-eyed peas........................................................ 56 Roast beef sandwich...............................................................................................................24-26 Salami ....................................... 60 Sandwiches........................................................ 18 Roast beef ........................................................................................................................................................................................................................ Prune juice. beef) .................................................................................................................................................................................................. 82 French fried ....................... 84 Pumpkin seed kernels............................... 26 Soups ..................................................................................................................................................58-60 Scallops ........................................................................................ Pork Cured (ham).......... 74 Sunchoke........... 84 Potato salad..............................................................................68-70 Sour cream....................................................Popcorn cakes.......................................... 84 Pretzels .................... 76 Sodas......... 88 Rhubarb .. 84 Squash seed kernels .................................................................................... Soy milk ................................ 28 Rum ................................... 70 Spices...................... See Bread stuffing Submarine sandwich ......................................................................................................................................... 20 Shortening ........... 76 Squash ................................................................................................................... See Jams and preserves....................................................................... 64 Rockfish ......................................... 50 Root beer .................................................................... 28 Snap beans... See Jerusalem artichoke Sunflower seeds ...................................................... 18 Preserves........................ 88 Potatoes ...................... Southern peas........ 28 Syrups .............................. 60 Spaghetti in tomato sauce with cheese ..............

.................................... 60 Vegetable juice cocktail ............................................................................ 38 Wheat flours ............................................................... 38 White sauce .......... 70 Juice ..............................................................................................................T Taco.................................................................. 56 Water... 16 Teriyaki sauce........................... 52 Tofu ............................. 14 Worcestershire sauce .................................................................................................................................................................... 52 Tahini............................ 88 Vinegar and oil dressing.................................................................. 52 Tortillas......... tap.................................................................. 52 Wheat germ... 60 Tortilla chips.................................................................................................................... 36 Vienna sausages ..... 86 Tortellini .............................. dry................................................ 88 Vanilla pudding ................................... 52 95 ................................... 52 Tostada..................................................... 70 Y Yeast........................................................................ 86 Vegetable soup .............................................................................................................................................. 60 Vinegar ................ 38 Wines .. 88 Yogurt ............................... 16 Waterchestnuts .............................. 28 Turkey....... 64 Taco salad ................................................................................ pearl................................................. 74 Veal........ 70 Thousand island dressing .............. 28 Tuna ................................................................................................................................................................ 26 Vodka ........................................................... baker’s ................... 86 Puree ................................ 86 Tomato Chili sauce ........... mixed ........................................................................................................................................................................... 64 Trail mix ........................................................................................................................................................................... 14 W Waffles............ beef ........................................ 86 Paste.............................. 86 Sauce........................................... 52 Tapioca pudding ...................... 36 Tangerines .................................. 88 Trout ................................................... 86 Vienna bread........................................................................................................................................................................................................................ 86 Soup .... 68 Vegetables.............66-68 Turnip greens.................... 70 Whole wheat bread.... 74 Tea ........................................................................................................... 22 V Vanilla extract........ 36 Tapioca.................... 86 Whiskey........................................................................................ 14 White bread ................................................................... 56 Tomatillos .......................................................................... 52 Walnuts...................................................................................................................................................................................................................................... 56 Tangerine juice ............ 86 Watermelon ............... 86 Turnips........................................................ 68 Tomatoes ............................................................... 36 Wheat bread............................... 64 Taco shell....................................................................................................................................................................................................................................... English................................... 28 Tuna salad............................................. toasted.......................................................................................................... 24 Toaster pastries...............................................................................................................

Department of Health and Human Services 96 . • Be physically active each day. and stroke. do so in moderation. • Choose beverages and foods to moderate your intake of sugars. USDA Dietary Guidelines for Americans AIM FOR FITNESS .S.These 10 guidelines are intended for healthy adults and children 2 and older. . • Choose and prepare foods with less salt. • If you drink alcoholic beverages. cancer. especially whole grains. BUILD A HEALTHY BASE . Source: U. . • Aim for a healthy weight. • Let the Pyramid guide your food choices. . • Choose a variety of fruits and vegetables daily. diabetes.S. Department of Agriculture/U. . . . • Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. • Choose a variety of grains daily. CHOOSE SENSIBLY . • Keep food safe to eat. Their purpose is to promote good health and reduce the risk of chronic diseases such as heart disease.

1 egg. Yogurt. poultry. or pasta Meat. Rice. Yogurt. Eggs. Food Guide Pyramid A Guide to Daily Food Choices Fats. cooked. orange ¹⁄₂ cup of chopped. & Pasta Group 6-11 SERVINGS Source: U. Eggs. and sweets group because the message is USE SPARINGLY. cooked. and Pasta 1 slice of bread 1 ounce of ready-to-eat cereal ¹⁄₂ cup of cooked cereal. Vegetable 1 cup of raw leafy vegetables ¹⁄₂ cup of other vegetables.The Food Guide Pyramid can help you choose a variety of foods to help achieve a balanced diet. a dinner portion of spaghetti would count as 2 or 3 servings of pasta. For example. Fruit 1 medium apple. Poultry. Fish. Department of Health and Human Services .S. and Nuts 2-3 ounces of cooked lean meat. banana. count it as more than 1 serving. & Sweets USE SPARINGLY KEY Fat (naturally occurring and added) Sugars (added) These symbols show fat and added sugars in foods. or 2 tablespoons of peanut butter count as 1 ounce of lean meat Source: U. oils. Department of Agriculture/U. Rice. & Cheese Group 2-3 SERVINGS Meat.S. & Nuts Group 2-3 SERVINGS Vegetable Group 3-5 SERVINGS Fruit Group 2-4 SERVINGS Bread. Dry Beans. Oils.S. Selecting foods from each group will provide the many nutrients our bodies need. Poultry. Milk. or chopped raw ³⁄₄ cup of vegetable juice No specific serving size is given for the fats. If you eat a larger portion. Department of Agriculture/U. Dry Beans. and Cheese 1 cup of milk or yogurt 1¹⁄₂ ounces of natural cheese 2 ounces of processed cheese Bread.S. or fish 1¹⁄₂ cup of cooked dry beans. Cereal. Fish. Cereal. or canned fruit ³⁄₄ cup of fruit juice Milk. Department of Health and Human Services What Counts as One Serving? The amount of food that counts as one serving is listed below. rice.

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