FOOD and FIBRE ( FIBER ) VALUES

Values taken from free copyright data of
USDA Nutrient Database for Standard Reference, Release 15
Internet address – www.nal.usda.gov/fnic/foodcomp

Data Sorted alphabetically by FOOD NAME
SEARCH for FOOD with Browser Search ( Ctrl + F ) = ( Alt , Edit, Find ?)
depending on your HTML Browser.

The FIBRE ( FIBER ) value for the Food for the weight / measure stated, is the LAST NUMBER.

Each line contains the following data, in order shown -
Ref.No, FOOD NAME, FoodType, FoodType2, Weight (g) , Weight (oz) / Measure, FIBRE ( FIBER )

14006 Alcoholic beverage, beer, light 354 12 fl oz 0
14003 Alcoholic beverage, beer, regular 355 12 fl oz 1
14010 Alcoholic beverage, daiquiri, prepared-from-recipe 60 2 fl oz 0
14037 Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 80 proof 42 1.5 fl oz 0
14550 Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 86 proof 42 1.5 fl oz 0
14551 Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 90 proof 42 1.5 fl oz 0
14414 Alcoholic beverage, liqueur, coffee, 53 proof 52 1.5 fl oz 0
14017 Alcoholic beverage, pina colada, prepared-from-recipe 141 4.5 fl oz 0
14536 Alcoholic beverage, wine, dessert, dry 103 3.5 fl oz 0
14057 Alcoholic beverage, wine, dessert, sweet 103 3.5 fl oz 0
14096 Alcoholic beverage, wine, table, red 103 3.5 fl oz 0
14106 Alcoholic beverage, wine, table, white 103 3.5 fl oz 0
11001 Alfalfa seeds, sprouted, raw 33 1 cup 1
09016 Apple juice, canned or bottled, unsweetened, without added ascorbic acid 248 1 cup 0
09011 Apples, dried, sulfured, uncooked 32 5 rings 3
09003 Apples, raw, with skin 138 1 apple 4
09004 Apples, raw, without skin 110 1 cup 2
09020 Applesauce, canned, sweetened, without salt 255 1 cup 3
09019 Applesauce, canned, unsweetened, without added ascorbic acid 244 1 cup 3
09403 Apricot nectar, canned, with added ascorbic acid 251 1 cup 2
09027 Apricots, canned, heavy syrup pack, with skin, solids and liquids 258 1 cup 4
09024 Apricots, canned, juice pack, with skin, solids and liquids 244 1 cup 4
09032 Apricots, dried, sulfured, uncooked 35 10 halves 3
09021 Apricots, raw 35 1 apricot 1
11008 Artichokes, (globe or french), cooked, boiled, drained, without salt 168 1 cup 9
11008 Artichokes, (globe or french), cooked, boiled, drained, without salt 120 1 medium 6
11015 Asparagus, canned, drained solids 72 4 spears 1
11012 Asparagus, cooked, boiled, drained 60 4 spears 1
11019 Asparagus, frozen, cooked, boiled, drained, without salt 60 4 spears 1
11019 Asparagus, frozen, cooked, boiled, drained, without salt 180 1 cup 3
09038 Avocados, raw, California 28.35 1 oz 1
09039 Avocados, raw, Florida 28.35 1 oz 2
18005 Bagels, cinnamon-raisin 89 4" bagel 2
18005 Bagels, cinnamon-raisin 71 3-1/2" bagel 2
18003 Bagels, egg 89 4" bagel 2
18003 Bagels, egg 71 3-1/2" bagel 2
18001 Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) 89 4" bagel 2
18001 Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) 71 3 1/2" bagel 2
19077 Baking chocolate, unsweetened, liquid 28.35 1 oz 5
19078 Baking chocolate, unsweetened, squares 28.35 1 square 4
11028 Bamboo shoots, canned, drained solids 131 1 cup 2
09040 Bananas, raw 118 1 banana 3
09040 Bananas, raw 150 1 cup 4
20006 Barley, pearled, cooked 157 1 cup 6
20005 Barley, pearled, raw 200 1 cup 31
16006 Beans, baked, canned, plain or vegetarian 254 1 cup 13
16008 Beans, baked, canned, with franks 259 1 cup 18
16010 Beans, baked, canned, with pork and sweet sauce 253 1 cup 13
16011 Beans, baked, canned, with pork and tomato sauce 253 1 cup 12
16015 Beans, black, mature seeds, cooked, boiled, without salt 172 1 cup 15
16025 Beans, great northern, mature seeds, cooked, boiled, without salt 177 1 cup 12
16034 Beans, kidney, red, mature seeds, canned 256 1 cup 16
16033 Beans, kidney, red, mature seeds, cooked, boiled, without salt 177 1 cup 13
16038 Beans, navy, mature seeds, cooked, boiled, without salt 182 1 cup 12
16043 Beans, pinto, mature seeds, cooked, boiled, without salt 171 1 cup 15
11056 Beans, snap, green, canned, regular pack, drained solids 135 1 cup 3
11053 Beans, snap, green, cooked, boiled, drained, without salt 125 1 cup 4
11061 Beans, snap, green, frozen, cooked, boiled, drained without salt 135 1 cup 4
11932 Beans, snap, yellow, canned, regular pack, drained solids 135 1 cup 2
11724 Beans, snap, yellow, cooked, boiled, drained, without salt 125 1 cup 4
11732 Beans, snap, yellow, frozen, cooked, boiled, drained, without salt 135 1 cup 4
16051 Beans, white, mature seeds, canned 262 1 cup 13
22905 Beef stew, canned entree 232 1 cup 3
13050 Beef, chuck, blade roast, separable lean and fat, trimmed to 1/4" fat, all grades, ccooked, braised 85 3 oz 0
13058 Beef, chuck, blade roast, separable lean only, trimmed to 1/4" fat, all grades, cooked, braised 85 3 oz 0
13348 Beef, cured, corned beef, canned 85.05 3 oz 0
13350 Beef, cured, dried beef 28.35 1 oz 0
23578 Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled 85 3 oz 0
23573 Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled 85 3 oz 0
23568 Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled 85 3 oz 0
13073 Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted 85 3 oz 0
13085 Beef, rib, whole (ribs 6-12), separable lean only, trimmed to 1/4" fat, all grades, cooked, roasted 85 3 oz 0
13160 Beef, round, bottom round, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, braised 85 3 oz 0
13168 Beef, round, bottom round, separable lean only, trimmed to 1/4" fat, all grades, cooked, braised 85 3 oz 0
13176 Beef, round, eye of round, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted 85 3 oz 0
13184 Beef, round, eye of round, separable lean only, trimmed to 1/4" fat, all grades, cooked, roasted 85 3 oz 0
13278 Beef, top sirloin, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, broiled 85 3 oz 0
13287 Beef, top sirloin, separable lean only, trimmed to 1/4" fat, all grades, cooked, broiled 85 3 oz 0
13327 Beef, variety meats and by-products, liver, cooked, pan-fried 85 3 oz 0
11087 Beet greens, cooked, boiled, drained, without salt 144 1 cup 4
11084 Beets, canned, drained solids 24 1 beet 0
11084 Beets, canned, drained solids 170 1 cup 3
11081 Beets, cooked, boiled, drained 170 1 cup 3
11081 Beets, cooked, boiled, drained 50 1 beet 1
18016 Biscuits, plain or buttermilk, prepared from recipe 101 4" biscuit 2
18016 Biscuits, plain or buttermilk, prepared from recipe 60 2-1/2" biscuit 1
18015 Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked 27 2-1/2" biscuit 0
18013 Biscuits, plain or buttermilk, refrigerated dough, lower fat, baked 21 2-1/4" biscuit 0
09042 Blackberries, raw 144 1 cup 8
09055 Blueberries, frozen, sweetened 230 1 cup 5
09050 Blueberries, raw 145 1 cup 4
07008 Bologna, pork and beef 56.7 2 slices 0
07014 Braunschweiger (a liver sausage), pork 56.7 2 slices 0
18079 Bread crumbs, dry, grated, plain 28.35 1 oz 1
18376 Bread crumbs, dry, grated, seasoned 120 1 cup 5
18082 Bread stuffing, bread, dry mix, prepared 100 1/2 cup 3
18019 Bread, banana, prepared from recipe, made with margarine 60 1 slice 1
18023 Bread, cornbread, dry mix, prepared 60 1 piece 1
18025 Bread, cracked-wheat 25 1 slice 1
18027 Bread, egg 40 1/2" slice 1
18029 Bread, french or vienna (includes sourdough) 25 1/2" slice 1
18031 Bread, indian (navajo) fry 160 10-1/2" bread 3
18031 Bread, indian (navajo) fry 90 5" bread 2
18033 Bread, italian 20 1 slice 1
18035 Bread, mixed-grain (includes whole-grain, 7-grain) 26 1 slice 2
18036 Bread, mixed-grain, toasted (includes whole-grain, 7-grain) 24 1 slice 2
18039 Bread, oatmeal 27 1 slice 1
18040 Bread, oatmeal, toasted 25 1 slice 1
18041 Bread, pita, white, enriched 60 6-1/2" pita 1
18041 Bread, pita, white, enriched 28 4" pita 1
18044 Bread, pumpernickel 32 1 slice 2
18045 Bread, pumpernickel, toasted 29 1 slice 2
18047 Bread, raisin, enriched 26 1 slice 1
18048 Bread, raisin, toasted, enriched 24 1 slice 1
18053 Bread, reduced-calorie, rye 23 1 slice 3
18055 Bread, reduced-calorie, wheat 23 1 slice 3
18057 Bread, reduced-calorie, white 23 1 slice 2
18060 Bread, rye 32 1 slice 2
18061 Bread, rye, toasted 24 1 slice 2
18064 Bread, wheat (includes wheat berry) 25 1 slice 1
18065 Bread, wheat, toasted (includes wheat berry) 23 1 slice 1
18069 Bread, white, commercially prepared (includes soft bread crumbs) 45 1 cup 1
18069 Bread, white, commercially prepared (includes soft bread crumbs) 25 1 slice 1
18070 Bread, white, commercially prepared, toasted 22 1 slice 1
18075 Bread, whole-wheat, commercially prepared 28 1 slice 2
18076 Bread, whole-wheat, commercially prepared, toasted 25 1 slice 2
21005 Breakfast items, biscuit with egg and sausage 180 1 biscuit 1
11091 Broccoli, cooked, boiled, drained, without salt 156 1 cup 5
11091 Broccoli, cooked, boiled, drained, without salt 37 1 spear 1
11093 Broccoli, frozen, chopped, cooked, boiled, drained, without salt 184 1 cup 6
11090 Broccoli, raw 88 1 cup 3
11090 Broccoli, raw 31 1 spear 1
11099 Brussels sprouts, cooked, boiled, drained, without salt 156 1 cup 4
11101 Brussels sprouts, frozen, cooked, boiled, drained, without salt 155 1 cup 6
20011 Buckwheat flour, whole-groat 120 1 cup 12
20010 Buckwheat groats, roasted, cooked 168 1 cup 5
20013 Bulgur, cooked 182 1 cup 8
20012 Bulgur, dry 140 1 cup 26
01001 Butter, with salt 14.2 1 tbsp 0
01145 Butter, without salt 14.2 1 tbsp 0
11117 Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 170 1 cup 3
11120 Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt 119 1 cup 2
11110 Cabbage, cooked, boiled, drained, without salt 150 1 cup 3
11109 Cabbage, raw 70 1 cup 2
11112 Cabbage, red, raw 70 1 cup 1
11114 Cabbage, savoy, raw 70 1 cup 2
18086 Cake, angelfood, commercially prepared 28 1 piece 0
18088 Cake, angelfood, dry mix, prepared 50 1 piece 0
18090 Cake, boston cream pie, commercially prepared 92 1 piece 1
18096 Cake, chocolate, commercially prepared with chocolate frosting 64 1 piece 2
18101 Cake, chocolate, prepared from recipe without frosting 95 1 piece 2
18110 Cake, fruitcake, commercially prepared 43 1 piece 2
18119 Cake, pineapple upside-down, prepared from recipe 115 1 piece 1
18120 Cake, pound, commercially prepared, butter 28 1 piece 0
18451 Cake, pound, commercially prepared, fat-free 28 1 slice 0
18127 Cake, snack cakes, creme-filled, chocolate with frosting 50 1 cupcake 0
18128 Cake, snack cakes, creme-filled, sponge 42.5 1 cake 0
18452 Cake, snack cakes, cupcakes, chocolate, with frosting, low-fat 43 1 cupcake 2
18133 Cake, sponge, commercially prepared 30 1 shortcake 0
18102 Cake, white, prepared from recipe with coconut frosting 112 1 piece 1
18139 Cake, white, prepared from recipe without frosting 74 1 piece 1
18140 Cake, yellow, commercially prepared, with chocolate frosting 64 1 piece 1
18141 Cake, yellow, commercially prepared, with vanilla frosting 64 1 piece 0
19074 Candies, caramels 10.1 1 piece 0
19076 Candies, caramels, chocolate-flavor roll 7 1 piece 0
19071 Candies, carob 28.35 1 oz 1
19087 Candies, confectioner's coating, white 170 1 cup 0
19100 Candies, fudge, chocolate, prepared-from-recipe 17 1 piece 0
19101 Candies, fudge, chocolate, with nuts, prepared-from-recipe 19 1 piece 0
19104 Candies, fudge, vanilla with nuts, prepared-from-recipe 15 1 piece 0
19103 Candies, fudge, vanilla, prepared-from-recipe 16 1 piece 0
19106 Candies, gumdrops, starch jelly pieces 22 10 bears 0
19106 Candies, gumdrops, starch jelly pieces 74 10 worms 0
19106 Candies, gumdrops, starch jelly pieces 4.2 1 medium 0
19107 Candies, hard 6 1 piece 0
19107 Candies, hard 3 1 small piece 0
19108 Candies, jellybeans 28.35 10 large 0
19109 Candies, KIT KAT Wafer Bar 42 1 bar (1.5 oz) 1
19140 Candies, M&M MARS, "M&M's" Peanut Chocolate Candies 20 10 pieces 1
19141 Candies, M&M MARS, "M&M's" Plain Chocolate Candies 7 10 pieces 0
19135 Candies, M&M MARS, MARS MILKY WAY Bar 61 1 bar (2.15 oz) 1
19135 Candies, M&M MARS, MARS MILKY WAY Bar 18 1 fun size bar 0
19155 Candies, M&M MARS, SNICKERS Bar 57 1 bar (2 oz) 1
19156 Candies, M&M MARS, STARBURST Fruit Chews 5 1 piece 0
19116 Candies, marshmallows 50 1 cup 0
19120 Candies, milk chocolate 44 1 bar (1.55 oz) 1
19126 Candies, milk chocolate coated peanuts 40 10 pieces 2
19127 Candies, milk chocolate coated raisins 10 10 pieces 0
19132 Candies, milk chocolate, with almonds 41 1 bar (1.45 oz) 3
19143 Candies, MR. GOODBAR Chocolate Bar 49 1 bar (1.75 oz) 2
19069 Candies, NESTLE, BUTTERFINGER Bar and Dessert Topping 7 1 fun size bar 0
19145 Candies, NESTLE, CRUNCH Bar and Dessert Topping 44 1 bar (1.55 oz) 1
19150 Candies, REESE'S Peanut Butter Cups 45 1 package (contains 2) 2
19080 Candies, semisweet chocolate 168 1 cup 10
19164 Candies, SPECIAL DARK Chocolate Bar 8.4 1 miniature 1
09060 Carambola, (starfruit), raw 91 1 fruit 2
09060 Carambola, (starfruit), raw 108 1 cup 3
14121 Carbonated beverage, club soda 355 12 fl oz 0
14400 Carbonated beverage, cola, contains caffeine 370 12 fl oz 0
14136 Carbonated beverage, ginger ale 366 12 fl oz 0
14142 Carbonated beverage, grape soda 372 12 fl oz 0
14145 Carbonated beverage, lemon-lime soda 368 12 fl oz 0
14416 Carbonated beverage, low calorie, cola, with aspartame, contains caffeine 355 12 fl oz 0
14143 Carbonated beverage, low calorie, other than cola or pepper, with aspartame, without caffeine 355 12 fl oz 0
14150 Carbonated beverage, orange 372 12 fl oz 0
14153 Carbonated beverage, pepper-type, contains caffeine 368 12 fl oz 0
14157 Carbonated beverage, root beer 370 12 fl oz 0
16055 Carob flour 8 1 tbsp 3
11655 Carrot juice, canned 236 1 cup 2
11960 Carrots, baby, raw 10 1 medium 0
11128 Carrots, canned, regular pack, drained solids 146 1 cup 2
11125 Carrots, cooked, boiled, drained, without salt 156 1 cup 5
11131 Carrots, frozen, cooked, boiled, drained, without salt 146 1 cup 5
11124 Carrots, raw 110 1 cup 3
11124 Carrots, raw 72 1 carrot 2
11935 Catsup 15 1 tbsp 0
11935 Catsup 6 1 packet 0
11136 Cauliflower, cooked, boiled, drained, without salt 124 1 cup 3
11136 Cauliflower, cooked, boiled, drained, without salt 54 3 flowerets 1
11138 Cauliflower, frozen, cooked, boiled, drained, without salt 180 1 cup 5
11135 Cauliflower, raw 100 1 cup 3
11135 Cauliflower, raw 13 1 floweret 0
11144 Celery, cooked, boiled, drained, without salt 37.5 1 stalk 1
11144 Celery, cooked, boiled, drained, without salt 150 1 cup 2
11143 Celery, raw 40 1 stalk 1
11143 Celery, raw 120 1 cup 2
08263 Cereals ready-to-eat, GENERAL MILLS, APPLE CINNAMON CHEERIOS 30 3/4 cup 1
08262 Cereals ready-to-eat, GENERAL MILLS, BASIC 4 55 1 cup 3
08274 Cereals ready-to-eat, GENERAL MILLS, BERRY BERRY KIX 30 3/4 cup 1
08013 Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 30 1 cup 3
08272 Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST CRUNCH 30 3/4 cup 1
08271 Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS 30 1 cup 1
08019 Cereals ready-to-eat, GENERAL MILLS, Corn CHEX 30 1 cup 1
08266 Cereals ready-to-eat, GENERAL MILLS, FROSTED WHEATIES 30 3/4 cup 1
08035 Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS 30 3/4 cup 1
08045 Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS 30 1 cup 2
08057 Cereals ready-to-eat, GENERAL MILLS, Honey Nut CHEX 30 3/4 cup 0
08243 Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CLUSTERS 55 1 cup 3
08048 Cereals ready-to-eat, GENERAL MILLS, KIX 30 1-1/3 cup 1
08050 Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS 30 1 cup 2
08261 Cereals ready-to-eat, GENERAL MILLS, RAISIN NUT BRAN 55 1 cup 5
08194 Cereals ready-to-eat, GENERAL MILLS, REESE'S PUFFS 30 3/4 cup 0
08064 Cereals ready-to-eat, GENERAL MILLS, Rice CHEX 31 1-1/4 cup 0
08246 Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes 30 1-1/3 cup 1
08247 Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 55 1 cup 5
08078 Cereals ready-to-eat, GENERAL MILLS, TRIX 30 1 cup 1
08082 Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX 30 1 cup 3
08089 Cereals ready-to-eat, GENERAL MILLS, WHEATIES 30 1 cup 3
08077 Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 30 3/4 cup 2
08003 Cereals ready-to-eat, KELLOGG, KELLOGG'S APPLE JACKS 30 1 cup 1
08014 Cereals ready-to-eat, KELLOGG, KELLOGG'S COCOA KRISPIES 31 3/4 cup 1
08028 Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Wheat Bran Flakes 29 3/4 cup 5
08020 Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes 28 1 cup 1
08068 Cereals ready-to-eat, KELLOGG, KELLOGG'S CORN POPS 31 1 cup 0
08259 Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX 29 1 cup 0
08030 Cereals ready-to-eat, KELLOGG, KELLOGG'S FROOT LOOPS 30 1 cup 1
08069 Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED FLAKES 31 3/4 cup 1
08319 Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINIWHEATS, bite size 55 1 cup 6
08058 Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 30 1 cup 1
08060 Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN 61 1 cup 7
08065 Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES 33 1-1/4 cup 0
08288 Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Cereal 30 3/4 cup 0
08071 Cereals ready-to-eat, KELLOGG, KELLOGG'S SMACKS 27 3/4 cup 1
08067 Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K 31 1 cup 1
08001 Cereals ready-to-eat, KELLOGG, KELLOGG'S, ALL-BRAN Original 30 1/2 cup 10
08031 Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS, original 51 1 cup 5
08340 Cereals ready-to-eat, KRAFT, POST THE ORIGINAL SHREDDED WHEAT Cereal 46 2 biscuits 5
08010 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH 27 3/4 cup 1
08011 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES 26 3/4 cup 1
08012 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH 27 3/4 cup 1
08219 Cereals ready-to-eat, QUAKER, Honey Nut Heaven 49 1 cup 3
08220 Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 50 1/2 cup 3
08218 Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Cereal with oats, honey, and raisins 51 1/2 cup 3
08210 Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 32 3/4 cup 2
08049 Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 32 3/4 cup 2
08156 Cereals ready-to-eat, rice, puffed, fortified 14 1 cup 0
08084 Cereals ready-to-eat, wheat germ, toasted, plain 7.119 1 tbsp 1
08157 Cereals ready-to-eat, wheat, puffed, fortified 12 1 cup 1
08091 Cereals, corn grits, white, regular, quick, enriched, cooked with water, without salt 242 1 cup 0
08164 Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, without salt 242 1 cup 0
08109 Cereals, CREAM OF WHEAT, mix'n eat, plain, prepared with water 142 1 packet 0
08105 Cereals, CREAM OF WHEAT, quick, cooked with water, without salt 239 1 cup 1
08103 Cereals, CREAM OF WHEAT, regular, cooked with water, without salt 251 1 cup 2
08117 Cereals, MALT-O-MEAL, plain and chocolate, cooked with water, without salt 240 1 cup 1
08123 Cereals, oats, instant, fortified, plain, prepared with water 177 1 packet 3
08121 Cereals, oats, regular and quick and instant, unenriched, cooked with water, without salt 234 1 cup 4
08093 Cereals, QUAKER, corn grits, instant, plain, prepared with water 137 1 packet 1
08131 Cereals, QUAKER, oatmeal, instant, maple and brown sugar, prepared with water 155 1 packet 3
08125 Cereals, QUAKER, oatmeal, instant, with apples and cinnamon, prepared with water 149 1 packet 3
08143 Cereals, WHEATENA, cooked with water 243 1 cup 7
01046 Cheese food, pasteurized process, american, without di sodium phosphate 28.35 1 oz 0
01164 Cheese sauce, prepared from recipe 243 1 cup 0
01048 Cheese spread, pasteurized process, american, without di sodium phosphate 28.35 1 oz 0
01004 Cheese, blue 28.35 1 oz 0
01007 Cheese, camembert 38 1 wedge 0
01009 Cheese, cheddar 28.35 1 oz 0
01012 Cheese, cottage, creamed, large or small curd 210 1 cup 0
01013 Cheese, cottage, creamed, with fruit 226 1 cup 0
01016 Cheese, cottage, lowfat, 1% milkfat 226 1 cup 0
01015 Cheese, cottage, lowfat, 2% milkfat 226 1 cup 0
01014 Cheese, cottage, nonfat, uncreamed, dry, large or small curd 145 1 cup 0
01017 Cheese, cream 14.5 1 tbsp 0
01186 Cheese, cream, fat free 15.6 1 tbsp 0
01019 Cheese, feta 28.35 1 oz 0
01168 Cheese, low fat, cheddar or colby 28.35 1 oz 0
01029 Cheese, mozzarella, part skim milk, low moisture 28.35 1 oz 0
01026 Cheese, mozzarella, whole milk 28.35 1 oz 0
01030 Cheese, muenster 28.35 1 oz 0
01031 Cheese, neufchatel 28.35 1 oz 0
01032 Cheese, parmesan, grated 5 1 tbsp 0
01042 Cheese, pasteurized process, american, with di sodium phosphate 28.35 1 oz 0
01044 Cheese, pasteurized process, swiss, with di sodium phosphate 28.35 1 oz 0
01035 Cheese, provolone 28.35 1 oz 0
01037 Cheese, ricotta, part skim milk 246 1 cup 0
01036 Cheese, ricotta, whole milk 246 1 cup 0
01040 Cheese, swiss 28.35 1 oz 0
18147 Cheesecake commercially prepared 80 1 piece 0
09064 Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries, canned) 244 1 cup 3
09070 Cherries, sweet, raw 68 10 cherries 2
22906 Chicken pot pie, frozen entree 217 1 small pie 2
07017 Chicken roll, light meat 56.7 2 slices 0
05058 Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter 140 1/2 breast 0
05059 Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour 98 1/2 breast 0
05064 Chicken, broilers or fryers, breast, meat only, cooked, roasted 86 1/2 breast 0
05044 Chicken, broilers or fryers, dark meat, meat only, cooked, fried 84 3 oz 0
05067 Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, batter 72 1 drumstick 0
05068 Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, flour 49 1 drumstick 0
05073 Chicken, broilers or fryers, drumstick, meat only, cooked, roasted 44 1 drumstick 0
05022 Chicken, broilers or fryers, giblets, cooked, simmered 145 1 cup 0
05040 Chicken, broilers or fryers, light meat, meat only, cooked, fried 84 3 oz 0
05090 Chicken, broilers or fryers, neck, meat only, cooked, simmered 18 1 neck 0
05092 Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter 86 1 thigh 0
05098 Chicken, broilers or fryers, thigh, meat only, cooked, roasted 52 1 thigh 0
05101 Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter 49 1 wing 0
05277 Chicken, canned, meat only, with broth 142 5 oz 0
05028 Chicken, liver, all classes, cooked, simmered 19.6 1 liver 0
05126 Chicken, stewing, meat only, cooked, stewed 140 1 cup 0
16058 Chickpeas (garbanzo beans, bengal gram), mature seeds, canned 240 1 cup 11
16057 Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 164 1 cup 12
22904 Chili con carne with beans, canned entree 222 1 cup 8
11156 Chives, raw 3 1 tbsp 0
14181 Chocolate syrup 18.75 1 tbsp 0
14175 Chocolate-flavor beverage mix, powder 21.6 2-3 heaping tsp 1
14177 Chocolate-flavor beverage mix, powder, prepared with whole milk 266 1 cup 1
14192 Cocoa mix, powder 28.35 3 heaping tsp 0
14194 Cocoa mix, powder, prepared with water 206 1 serving 2
14196 Cocoa mix, with aspartame, powder 15 1/2 oz envelope 1
14390 Cocoa mix, with aspartame, powder, prepared from item 14196 192 1 serving 1
19165 Cocoa, dry powder, unsweetened 5.4 1 tbsp 2
14210 Coffee, brewed, espresso, restaurant-prepared 60 2 fl oz 0
14209 Coffee, brewed, prepared with tap water 178 6 fl oz 0
14215 Coffee, instant, regular, prepared with water 179 6 fl oz 0
18104 Coffeecake, cinnamon with crumb topping, commercially prepared, enriched 63 1 piece 1
11159 Coleslaw, home-prepared 120 1 cup 2
11162 Collards, cooked, boiled, drained, without salt 190 1 cup 5
11164 Collards, frozen, chopped, cooked, boiled, drained, without salt 170 1 cup 5
18151 Cookies, brownies, commercially prepared 56 1 brownie 1
18197 Cookies, brownies, dry mix, special dietary, prepared 22 1 brownie 1
18155 Cookies, butter, commercially prepared, enriched 5 1 cookie 0
18159 Cookies, chocolate chip, commercially prepared, reg, higher fat, enriched 10 1 cookie 0
18158 Cookies, chocolate chip, commercially prepared, regular, lower fat 10 1 cookie 0
18165 Cookies, chocolate chip, prepared from recipe, made with margarine 16 1 cookie 0
18164 Cookies, chocolate chip, refrigerated dough, baked 26 1 cookie 0
18166 Cookies, chocolate sandwich, with creme filling, regular 10 1 cookie 0
18170 Cookies, fig bars 16 1 cookie 1
18173 Cookies, graham crackers, plain or honey (includes cinnamon) 84 1 cup 2
18173 Cookies, graham crackers, plain or honey (includes cinnamon) 14 2 squares 0
18177 Cookies, molasses 15 1 cookie, medium 0
18177 Cookies, molasses 32 1 cookie, large (3-1/2" to 4" 0
18456 Cookies, oatmeal, commercially prepared, fat-free 11 1 cookie 1
18178 Cookies, oatmeal, commercially prepared, regular 25 1 cookie 1
18179 Cookies, oatmeal, commercially prepared, soft-type 15 1 cookie 0
18185 Cookies, peanut butter, commercially prepared, regular 15 1 cookie 0
18193 Cookies, shortbread, commercially prepared, pecan 14 1 cookie 0
18192 Cookies, shortbread, commercially prepared, plain 8 1 cookie 0
18204 Cookies, sugar, commercially prepared, regular (includes vanilla) 15 1 cookie 0
18208 Cookies, sugar, prepared from recipe, made with margarine 14 1 cookie 0
18206 Cookies, sugar, refrigerated dough, baked 15 1 cookie 0
18210 Cookies, vanilla sandwich with creme filling 15 1 cookie 0
18210 Cookies, vanilla sandwich with creme filling 10 1 cookie 0
18212 Cookies, vanilla wafers, lower fat 4 1 cookie 0
11901 Corn, sweet, white, cooked, boiled, drained, without salt 77 1 ear 2
11174 Corn, sweet, yellow, canned, cream style, regular pack 256 1 cup 3
11176 Corn, sweet, yellow, canned, vacuum pack, regular pack 210 1 cup 4
11168 Corn, sweet, yellow, cooked, boiled, drained, without salt 77 1 ear 2
11179 Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt 164 1 cup 4
11181 Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt 63 1 ear 2
20022 Cornmeal, degermed, enriched, yellow 138 1 cup 10
20025 Cornmeal, self-rising, degermed, enriched, yellow 138 1 cup 10
20020 Cornmeal, whole-grain, yellow 122 1 cup 9
20027 Cornstarch 8.064 1 tbsp 0
20029 Couscous, cooked 157 1 cup 2
20028 Couscous, dry 173 1 cup 9
11192 Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, without salt 165 1 cup 8
11196 Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt 170 1 cup 11
16064 Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain 240 1 cup 8
16063 Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt 172 1 cup 11
18214 Crackers, cheese, regular 10 10 crackers 0
18215 Crackers, cheese, sandwich-type with peanut butter filling 7 1 sandwich 0
18217 Crackers, matzo, plain 28.35 1 matzo 1
18220 Crackers, melba toast, plain 20 4 pieces 1
18226 Crackers, rye, wafers, plain 11 1 wafer 3
18228 Crackers, saltines (includes oyster, soda, soup) 12 4 crackers 0
18229 Crackers, standard snack-type, regular 12 4 crackers 0
18230 Crackers, standard snack-type, sandwich, with cheese filling 7 1 sandwich 0
18232 Crackers, wheat, regular 8 4 crackers 0
18235 Crackers, whole-wheat 16 4 crackers 2
14242 Cranberry juice cocktail, bottled 253 8 fl oz 0
09081 Cranberry sauce, canned, sweetened 57 1 slice 1
01067 Cream substitute, liquid, with hydrogenated vegetable oil and soy protein 15 1 tbsp 0
01069 Cream substitute, powdered 2 1 tsp 0
01049 Cream, fluid, half and half 15 1 tbsp 0
01053 Cream, fluid, heavy whipping 15 1 tbsp 0
01050 Cream, fluid, light (coffee cream or table cream) 15 1 tbsp 0
01052 Cream, fluid, light whipping 15 1 tbsp 0
01056 Cream, sour, cultured 12 1 tbsp 0
01055 Cream, sour, reduced fat, cultured 15 1 tbsp 0
01054 Cream, whipped, cream topping, pressurized 3 1 tbsp 0
18239 Croissants, butter 57 1 croissant 1
18243 Croutons, seasoned 40 1 cup 2
15137 Crustaceans, crab, alaska king, cooked, moist heat 85 3 oz 0
15138 Crustaceans, crab, alaska king, imitation, made from surimi 85 3 oz 0
15141 Crustaceans, crab, blue, canned 135 1 cup 0
15140 Crustaceans, crab, blue, cooked, moist heat 85 3 oz 0
15142 Crustaceans, crab, blue, crab cakes 60 1 cake 0
15148 Crustaceans, lobster, northern, cooked, moist heat 85 3 oz 0
15152 Crustaceans, shrimp, mixed species, canned 85.05 3 oz 0
15150 Crustaceans, shrimp, mixed species, cooked, breaded and fried 85 3 oz 0
15150 Crustaceans, shrimp, mixed species, cooked, breaded and fried 45 6 large 0
11206 Cucumber, peeled, raw 119 1 cup 1
11206 Cucumber, peeled, raw 280 1 large 2
11205 Cucumber, with peel, raw 301 1 large 2
11205 Cucumber, with peel, raw 104 1 cup 1
11208 Dandelion greens, cooked, boiled, drained, without salt 105 1 cup 3
18245 Danish pastry, cheese 71 1 danish 1
18246 Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) 71 1 danish 1
09087 Dates, domestic, natural and dry 178 1 cup 13
09087 Dates, domestic, natural and dry 41.5 5 dates 3
01071 Dessert topping, powdered, 1.5 ounce prepared with 1/2 cup milk 4 1 tbsp 0
01072 Dessert topping, pressurized 4 1 tbsp 0
01073 Dessert topping, semi solid, frozen 4 1 tbsp 0
18248 Doughnuts, cake-type, plain (includes unsugared, old-fashioned) 47 1 medium 1
18248 Doughnuts, cake-type, plain (includes unsugared, old-fashioned) 14 1 hole 0
18255 Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) 60 1 medium 1
18255 Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) 13 1 hole 0
05142 Duck, domesticated, meat only, cooked, roasted 221 1/2 duck 0
18257 Eclairs, custard-filled with chocolate glaze, prepared from recipe 100 1 eclair 1
01143 Egg substitute, liquid 62.75 1/4 cup 0
01124 Egg, white, raw, fresh 33.4 1 large 0
01128 Egg, whole, cooked, fried 46 1 large 0
01129 Egg, whole, cooked, hard-boiled 50 1 large 0
01131 Egg, whole, cooked, poached 50 1 large 0
01132 Egg, whole, cooked, scrambled 61 1 large 0
01123 Egg, whole, raw, fresh 44 1 medium 0
01123 Egg, whole, raw, fresh 58 1 extra large 0
01123 Egg, whole, raw, fresh 50 1 large 0
01125 Egg, yolk, raw, fresh 16.6 1 large 0
01057 Eggnog 254 1 cup 0
11210 Eggplant, cooked, boiled, drained, without salt 99 1 cup 2
11213 Endive, raw 50 1 cup 2
18258 English muffins, plain, enriched, with ca prop (includes sourdough) 57 1 muffin 2
18259 English muffins, plain, toasted, enriched, with calcium propionate (includes sourdough) 52 1 muffin 2
21047 Entrees, fish fillet, battered or breaded, and fried 91 1 fillet 0
21037 Fast foods, chicken, breaded and fried, boneless pieces, plain 106 6 pieces 0
21021 Fast foods, english muffin, with egg, cheese, and canadian bacon 137 1 muffin 2
21024 Fast foods, french toast sticks 141 5 sticks 3
21108 Fast foods, hamburger, regular, single patty, with condiments 106 1 sandwich 2
21028 Fast foods, ice milk, vanilla, soft-serve, with cone 103 1 cone 0
21138 Fast foods, potato, french fried in vegetable oil 134 1 medium 5
21138 Fast foods, potato, french fried in vegetable oil 85 1 small 3
21138 Fast foods, potato, french fried in vegetable oil 169 1 large 6
21033 Fast foods, sundae, hot fudge 158 1 sundae 0
09094 Figs, dried, uncooked 38 2 figs 5
15011 Finfish, catfish, channel, cooked, breaded and fried 85 3 oz 1
15017 Finfish, cod, Atlantic, canned, solids and liquid 85 3 oz 0
15192 Finfish, cod, Pacific, cooked, dry heat 85 3 oz 0
15027 Finfish, fish portions and sticks, frozen, preheated 28 1 stick (4" x 1" x 1/2") 0
15027 Finfish, fish portions and sticks, frozen, preheated 57 1 portion (4" x 2" x 1/2") 0
15029 Finfish, flatfish (flounder and sole species), cooked, dry heat 85 3 oz 0
15029 Finfish, flatfish (flounder and sole species), cooked, dry heat 127 1 fillet 0
15034 Finfish, haddock, cooked, dry heat 85 3 oz 0
15034 Finfish, haddock, cooked, dry heat 150 1 fillet 0
15037 Finfish, halibut, Atlantic and Pacific, cooked, dry heat 85 3 oz 0
15037 Finfish, halibut, Atlantic and Pacific, cooked, dry heat 159 1/2 fillet 0
15041 Finfish, herring, Atlantic, pickled 85.05 3 oz 0
15058 Finfish, ocean perch, Atlantic, cooked, dry heat 85 3 oz 0
15058 Finfish, ocean perch, Atlantic, cooked, dry heat 50 1 fillet 0
15067 Finfish, pollock, walleye, cooked, dry heat 60 1 fillet 0
15067 Finfish, pollock, walleye, cooked, dry heat 85 3 oz 0
15071 Finfish, rockfish, Pacific, mixed species, cooked, dry heat 149 1 fillet 0
15071 Finfish, rockfish, Pacific, mixed species, cooked, dry heat 85 3 oz 0
15232 Finfish, roughy, orange, cooked, dry heat 85 3 oz 0
15077 Finfish, salmon, chinook, smoked 85.05 3 oz 0
15084 Finfish, salmon, pink, canned, solids with bone and liquid 85 3 oz 0
15086 Finfish, salmon, sockeye, cooked, dry heat 85 3 oz 0
15086 Finfish, salmon, sockeye, cooked, dry heat 155 1/2 fillet 0
15088 Finfish, sardine, Atlantic, canned in oil, drained solids with bone 85.05 3 oz 0
15111 Finfish, swordfish, cooked, dry heat 85 3 oz 0
15111 Finfish, swordfish, cooked, dry heat 106 1 piece 0
15241 Finfish, trout, rainbow, farmed, cooked, dry heat 85 3 oz 0
15128 Finfish, tuna salad 205 1 cup 0
15119 Finfish, tuna, light, canned in oil, drained solids 85.05 3 oz 0
15121 Finfish, tuna, light, canned in water, drained solids 85 3 oz 0
15126 Finfish, tuna, white, canned in water, drained solids 85 3 oz 0
15221 Finfish, tuna, yellowfin, fresh, cooked, dry heat 85 3 oz 0
07022 Frankfurter, beef 45 1 frank 0
07023 Frankfurter, beef and pork 45 1 frank 0
07024 Frankfurter, chicken 45 1 frank 0
18268 French toast, frozen, ready-to-heat 59 1 slice 1
19226 Frostings, chocolate, creamy, ready-to-eat 38 1/12 package 0
19230 Frostings, vanilla, creamy, ready-to-eat 38 1/12 package 0
19263 Frozen juice novelties, fruit and juice bars 77 1 bar (2.5 fl oz) 0
19393 Frozen yogurts, chocolate, soft-serve 72 1/2 cup 2
19293 Frozen yogurts, vanilla, soft-serve 72 1/2 cup 0
19294 Fruit butters, apple 17 1 tbsp 0
09100 Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids 248 1 cup 2
09097 Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids 237 1 cup 2
14267 Fruit punch drink, canned 248 8 fl oz 0
09189 Fruit, mixed, (peach and cherry-sweet and -sour and raspberry and grape and boysenberry), frozen, sweetened 250 1 cup 5
11215 Garlic, raw 3 1 clove 0
19173 Gelatin desserts, dry mix, prepared with water 135 1/2 cup 0
19176 Gelatin desserts, dry mix, reduced calorie, with aspartame, prepared with water 117 1/2 cup 0
14277 Grape drink, canned 250 8 fl oz 0
09135 Grape juice, canned or bottled, unsweetened, without added vitamin C 253 1 cup 0
09137 Grape juice, frozen concentrate, sweetened, diluted with 3 volume water, with added vitamin C 250 1 cup 0
09136 Grape juice, frozen concentrate, sweetened, undiluted, with added vitamin C 216 6-fl-oz can 1
09124 Grapefruit juice, canned, sweetened 250 1 cup 0
09123 Grapefruit juice, canned, unsweetened 247 1 cup 0
09126 Grapefruit juice, frozen concentrate, unsweetened, diluted with 3 volume water 247 1 cup 0
09125 Grapefruit juice, frozen concentrate, unsweetened, undiluted 207 6-fl-oz can 1
09128 Grapefruit juice, white, raw 247 1 cup 0
09116 Grapefruit, raw, white, all areas 118 1/2 grapefruit 1
09121 Grapefruit, sections, canned, light syrup pack, solids and liquids 254 1 cup 1
09132 Grapes, red or green (european type varieties, such as, Thompson seedless), raw 160 1 cup 2
09132 Grapes, red or green (european type varieties, such as, Thompson seedless), raw 50 10 grapes 1
06116 Gravy, beef, canned 58.25 1/4 cup 0
06119 Gravy, chicken, canned 59.5 1/4 cup 0
06121 Gravy, mushroom, canned 59.6 1/4 cup 0
06800 Gravy, NESTLE, CHEF-MATE Country Sausage Gravy, ready-toserve 62 1/4 cup 0
06125 Gravy, turkey, canned 59.6 1/4 cup 0
07027 Ham, chopped, not canned 21 2 slices 0
07028 Ham, sliced, extra lean, (approximately 5% fat) 56.7 2 slices 0
07029 Ham, sliced, regular (approximately 11% fat) 56.7 2 slices 0
22402 HEALTHY CHOICE Beef Macaroni, frozen entree 240 1 package 5
22401 HEALTHY CHOICE Spaghetti Bolognese, frozen entree 283 1 package 5
11961 Hearts of palm, canned 33 1 piece 1
19296 Honey, strained or extracted 21 1 tbsp 0
02055 Horseradish, prepared 5 1 tsp 0
16158 Hummus, commercial 14 1 tbsp 1
19270 Ice creams, chocolate 66 1/2 cup 1
19090 Ice creams, french vanilla, soft-serve 86 1/2 cup 0
19095 Ice creams, vanilla 66 1/2 cup 0
19088 Ice creams, vanilla, light 66 1/2 cup 0
19089 Ice creams, vanilla, rich 74 1/2 cup 0
19281 Ice novelties, italian, restaurant-prepared 116 1/2 cup 0
19283 Ice novelties, pop 59 1 bar (2 fl oz) 0
19297 Jams and preserves 20 1 tbsp 0
19300 Jellies 19 1 tbsp 0
11226 Jerusalem-artichokes, raw 150 1 cup 2
11234 Kale, cooked, boiled, drained, without salt 130 1 cup 3
11236 Kale, frozen, cooked, boiled, drained, without salt 130 1 cup 3
18505 KELLOGG'S Eggo Lowfat Homestyle Waffles 35 1 waffle 0
09148 Kiwi fruit, (chinese gooseberries), fresh, raw 76 1 medium 3
11242 Kohlrabi, cooked, boiled, drained, without salt 165 1 cup 2
17012 Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted 85 3 oz 0
17014 Lamb, domestic, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted 85 3 oz 0
17024 Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled 85 3 oz 0
17027 Lamb, domestic, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled 85 3 oz 0
17031 Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted 85 3 oz 0
17034 Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted 85 3 oz 0
17044 Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised 85 3 oz 0
17048 Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised 85 3 oz 0
04002 Lard 12.8 1 tbsp 0
18369 Leavening agents, baking powder, double-acting, sodium aluminum sulfate 4.6 1 tsp 0
18370 Leavening agents, baking powder, double-acting, straight phosphate 4.6 1 tsp 0
18371 Leavening agents, baking powder, low-sodium 5 1 tsp 0
18372 Leavening agents, baking soda 4.6 1 tsp 0
18373 Leavening agents, cream of tartar 3 1 tsp 0
18375 Leavening agents, yeast, baker's, active dry 4 1 tsp 1
18375 Leavening agents, yeast, baker's, active dry 7 1 pkg 1
18374 Leavening agents, yeast, baker's, compressed 17 1 cake 1
11247 Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt 104 1 cup 1
09153 Lemon juice, canned or bottled 244 1 cup 1
09153 Lemon juice, canned or bottled 15.2 1 tbsp 0
09152 Lemon juice, raw 47 juice of 1 lemon 0
14293 Lemonade, frozen concentrate, white, prepared with water 248 8 fl oz 0
14290 Lemonade, low calorie, with aspartame, powder, prepared with water 237 8 fl oz 0
14297 Lemonade-flavor drink, powder, prepared with water 266 8 fl oz 0
09150 Lemons, raw, without peel 58 1 lemon 2
16070 Lentils, mature seeds, cooked, boiled, without salt 198 1 cup 16
11250 Lettuce, butterhead (includes boston and bibb types), raw 7.5 1 medium leaf 0
11250 Lettuce, butterhead (includes boston and bibb types), raw 163 1 head 2
11251 Lettuce, cos or romaine, raw 10 1 leaf 0
11251 Lettuce, cos or romaine, raw 56 1 cup 1
11252 Lettuce, iceberg (includes crisphead types), raw 8 1 medium 0
11252 Lettuce, iceberg (includes crisphead types), raw 539 1 head 8
11252 Lettuce, iceberg (includes crisphead types), raw 55 1 cup 1
11253 Lettuce, looseleaf, raw 10 1 leaf 0
11253 Lettuce, looseleaf, raw 56 1 cup 1
11040 Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt 180 1 cup 11
11038 Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt 170 1 cup 10
16073 Lima beans, large, mature seeds, canned 241 1 cup 12
16072 Lima beans, large, mature seeds, cooked, boiled, without salt 188 1 cup 13
09161 Lime juice, canned or bottled, unsweetened 15.4 1 tbsp 0
09161 Lime juice, canned or bottled, unsweetened 246 1 cup 1
09160 Lime juice, raw 38 juice of 1 lime 0
22247 Macaroni and Cheese, canned entree 252 1 cup 3
20100 Macaroni, cooked, enriched 140 1 cup 2
14315 Malted drink mix, chocolate, with added nutrients, powder 21 3 heaping tsp 0
14316 Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milk 265 1 cup 0
14309 Malted drink mix, natural, with added nutrients, powder 21 4-5 heaping tsp 0
14310 Malted drink mix, natural, with added nutrients, powder, prepared with whole milk 265 1 cup 0
09176 Mangos, raw 165 1 cup 3
09176 Mangos, raw 207 1 mango 4
04132 Margarine, regular, unspecified oils, with salt added 14.1 1 tbsp 0
04130 Margarine, soft, unspecified oils, with salt added 4.7 1 tsp 0
04585 Margarine-butter blend, 60% corn oil margarine and 40% butter 14.2 1 tbsp 0
04128 Margarine-like spread, (approximately 40% fat), unspecified oils 4.8 1 tsp 0
04526 Margarine-like spread, approximately 60% fat, stick, soybean (hydrogenated) and palm (hydrogenated) 4.8 1 tsp 0
04526 Margarine-like spread, approximately 60% fat, stick, soybean (hydrogenated) and palm (hydrogenated) 14.4 1 tbsp 0
04561 Margarine-like spread, approximately 60% fat, tub, unspecified oils 4.8 1 tsp 0
09181 Melons, cantaloupe, raw 69 1/8 melon 1
09181 Melons, cantaloupe, raw 160 1 cup 1
09184 Melons, honeydew, raw 160 1/8 melon 1
09184 Melons, honeydew, raw 170 1 cup 1
01110 Milk shakes, thick chocolate 300 10.6 fl oz 1
01111 Milk shakes, thick vanilla 313 11 fl oz 0
01094 Milk, buttermilk, dried 6.5 1 tbsp 0
01088 Milk, buttermilk, fluid, cultured, lowfat 245 1 cup 0
01095 Milk, canned, condensed, sweetened 306 1 cup 0
01097 Milk, canned, evaporated, nonfat 256 1 cup 0
01096 Milk, canned, evaporated, without added vitamin A 252 1 cup 0
01102 Milk, chocolate, fluid, commercial, 250 1 cup 2
01104 Milk, chocolate, fluid, commercial, lowfat 250 1 cup 1
01103 Milk, chocolate, fluid, commercial, reduced fat 250 1 cup 1
01092 Milk, dry, nonfat, instant, with added vitamin A 23 1/3 cup 0
01077 Milk, fluid, 3.25% milkfat 244 1 cup 0
01082 Milk, lowfat, fluid, 1% milkfat, with added vitamin A 244 1 cup 0
01085 Milk, nonfat, fluid, with added vitamin A (fat free or skim) 245 1 cup 0
01079 Milk, reduced fat, fluid, 2% milkfat, with added vitamin A 244 1 cup 0
16112 Miso 68.75 1 cup 4
19305 Molasses, blackstrap 20 1 tbsp 0
15160 Mollusks, clam, mixed species, canned, drained solids 85 3 oz 0
15157 Mollusks, clam, mixed species, raw 85 3 oz 0
15167 Mollusks, oyster, eastern, wild, raw 84 6 medium 0
18274 Muffins, blueberry, commercially prepared 57 1 muffin 1
18279 Muffins, corn, commercially prepared 57 1 muffin 2
18280 Muffins, corn, dry mix, prepared 50 1 muffin 1
18283 Muffins, oat bran 57 1 muffin 3
18388 Muffins, wheat bran, toaster-type with raisins, toasted 34 1 muffin 3
11044 Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt 124 1 cup 1
11043 Mung beans, mature seeds, sprouted, raw 104 1 cup 2
11264 Mushrooms, canned, drained solids 156 1 cup 4
11261 Mushrooms, cooked, boiled, drained, without salt 156 1 cup 3
11260 Mushrooms, raw 70 1 cup 1
11269 Mushrooms, shiitake, cooked, without salt 145 1 cup 3
11268 Mushrooms, shiitake, dried 3.6 1 mushroom 0
11271 Mustard greens, cooked, boiled, drained, without salt 140 1 cup 3
02046 Mustard, prepared, yellow 5 1 tsp or 1 packet 0
18651 NABISCO, NABISCO SNACKWELL'S Fat Free Devil's Food Cookie Cakes 16 1 cookie 0
09191 Nectarines, raw 136 1 nectarine 2
20113 Noodles, chinese, chow mein 45 1 cup 2
20110 Noodles, egg, cooked, enriched 160 1 cup 2
20112 Noodles, egg, spinach, cooked, enriched 160 1 cup 4
12061 Nuts, almonds 28.35 1 oz (24 nuts) 3
12078 Nuts, brazilnuts, dried, unblanched 28.35 1 oz (6-8 nuts) 2
12585 Nuts, cashew nuts, dry roasted, with salt added 28.35 1 oz 1
12586 Nuts, cashew nuts, oil roasted, with salt added 28.35 1 oz (18 nuts) 1
12167 Nuts, chestnuts, european, roasted 143 1 cup 7
12179 Nuts, coconut meat, dried (desiccated), sweetened, shredded 93 1 cup 4
12104 Nuts, coconut meat, raw 45 1 piece 4
12120 Nuts, hazelnuts or filberts 28.35 1 oz 3
12632 Nuts, macadamia nuts, dry roasted, with salt added 28.35 1 oz (10-12 nuts) 2
12635 Nuts, mixed nuts, dry roasted, with peanuts, with salt added 28.35 1 oz 3
12637 Nuts, mixed nuts, oil roasted, with peanuts, with salt added 28.35 1 oz 3
12142 Nuts, pecans 28.35 1 oz (20 halves) 3
12147 Nuts, pine nuts, pignolia, dried 28.35 1 oz 1
12147 Nuts, pine nuts, pignolia, dried 8.6 1 tbsp 0
12652 Nuts, pistachio nuts, dry roasted, with salt added 28.35 1 oz (47 nuts) 3
12155 Nuts, walnuts, english 28.35 1 oz (14 halves) 2
20034 Oat bran, cooked 219 1 cup 6
20033 Oat bran, raw 94 1 cup 14
04053 Oil, olive, salad or cooking 13.5 1 tbsp 0
04042 Oil, peanut, salad or cooking 13.5 1 tbsp 0
04058 Oil, sesame, salad or cooking 13.6 1 tbsp 0
04034 Oil, soybean, salad or cooking, (hydrogenated) 13.6 1 tbsp 0
04543 Oil, soybean, salad or cooking, (hydrogenated) and cottonseed 13.6 1 tbsp 0
04518 Oil, vegetable corn, salad or cooking 13.6 1 tbsp 0
04511 Oil, vegetable safflower, salad or cooking, oleic, over 70% (primary safflower oil of commerce) 13.6 1 tbsp 0
04506 Oil, vegetable, sunflower, linoleic, (60% and over) 13.6 1 tbsp 0
11279 Okra, cooked, boiled, drained, without salt 160 1 cup 4
11281 Okra, frozen, cooked, boiled, drained, without salt 184 1 cup 5
09193 Olives, ripe, canned (small-extra large) 22 5 large 1
11296 Onion rings, breaded, par fried, frozen, prepared, heated in oven 60 10 rings 1
11283 Onions, cooked, boiled, drained, without salt 210 1 cup 3
11283 Onions, cooked, boiled, drained, without salt 94 1 medium 1
11284 Onions, dehydrated flakes 5 1 tbsp 0
11282 Onions, raw 110 1 whole 2
11282 Onions, raw 14 1 slice 0
11282 Onions, raw 160 1 cup 3
11291 Onions, spring or scallions (includes tops and bulb), raw 100 1 cup 3
11291 Onions, spring or scallions (includes tops and bulb), raw 15 1 whole 0
09207 Orange juice, canned, unsweetened 249 1 cup 0
09209 Orange juice, chilled, includes from concentrate 249 1 cup 0
09215 Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water 249 1 cup 0
09214 Orange juice, frozen concentrate, unsweetened, undiluted 213 6-fl-oz can 2
09206 Orange juice, raw 86 juice from 1 orange 0
09206 Orange juice, raw 248 1 cup 0
09200 Oranges, raw, all commercial varieties 180 1 cup 4
09200 Oranges, raw, all commercial varieties 131 1 orange 3
18288 Pancakes plain, frozen, ready-to-heat (includes buttermilk) 36 1 pancake 1
18290 Pancakes, plain, dry mix, complete, prepared 38 1 pancake 0
18292 Pancakes, plain, dry mix, incomplete, prepared 38 1 pancake 1
09226 Papayas, raw 140 1 cup 3
09226 Papayas, raw 304 1 papaya 5
11297 Parsley, raw 10 10 sprigs 0
11299 Parsnips, cooked, boiled, drained, without salt 156 1 cup 6
22907 Pasta with meatballs in tomato sauce, canned entree 252 1 cup 7
09241 Peaches, canned, heavy syrup pack, solids and liquids 98 1 half 1
09241 Peaches, canned, heavy syrup pack, solids and liquids 262 1 cup 3
09238 Peaches, canned, juice pack, solids and liquids 248 1 cup 3
09238 Peaches, canned, juice pack, solids and liquids 98 1 half 1
09246 Peaches, dried, sulfured, uncooked 39 3 halves 3
09250 Peaches, frozen, sliced, sweetened 250 1 cup 5
09236 Peaches, raw 98 1 peach 2
09236 Peaches, raw 170 1 cup 3
16097 Peanut butter, chunk style, with salt 16 1 tbsp 1
16098 Peanut butter, smooth style, with salt 16 1 tbsp 1
16090 Peanuts, all types, dry-roasted, with salt 28.35 1 oz (approx 28) 2
16390 Peanuts, all types, dry-roasted, without salt 28.35 1 oz (approx 28) 2
16089 Peanuts, all types, oil-roasted, with salt 28.35 1 oz 3
09340 Pears, asian, raw 275 1 pear 10
09340 Pears, asian, raw 122 1 pear 4
09257 Pears, canned, heavy syrup pack, solids and liquids 266 1 cup 4
09257 Pears, canned, heavy syrup pack, solids and liquids 76 1 half 1
09254 Pears, canned, juice pack, solids and liquids 76 1 half 1
09254 Pears, canned, juice pack, solids and liquids 248 1 cup 4
09252 Pears, raw 166 1 pear 4
11301 Peas, edible-podded, cooked, boiled, drained, without salt 160 1 cup 4
11303 Peas, edible-podded, frozen, cooked, boiled, drained, without salt 160 1 cup 5
11308 Peas, green, canned, regular pack, drained solids 170 1 cup 7
11313 Peas, green, frozen, cooked, boiled, drained, without salt 160 1 cup 9
16086 Peas, split, mature seeds, cooked, boiled, without salt 196 1 cup 16
11670 Peppers, hot chili, green, raw 45 1 pepper 1
11819 Peppers, hot chili, red, raw 45 1 pepper 1
11632 Peppers, jalapeno, canned, solids and liquids 26 1/4 cup 1
11334 Peppers, sweet, green, cooked, boiled, drained, without salt 136 1 cup 2
11333 Peppers, sweet, green, raw 119 1 pepper 2
11333 Peppers, sweet, green, raw 10 1 ring 0
11333 Peppers, sweet, green, raw 149 1 cup 3
11823 Peppers, sweet, red, cooked, boiled, drained, without salt 136 1 cup 2
11821 Peppers, sweet, red, raw 119 1 pepper 2
11821 Peppers, sweet, red, raw 149 1 cup 3
11945 Pickle relish, sweet 15 1 tbsp 0
11937 Pickles, cucumber, dill 65 1 pickle 1
18330 Pie crust, cookie-type, prepared from recipe, graham cracker, baked 239 1 pie shell 4
18335 Pie crust, standard-type, frozen, ready-to-bake, baked 126 1 pie shell 1
18336 Pie crust, standard-type, prepared from recipe, baked 180 1 pie shell 3
19312 Pie fillings, canned, apple 74 1/8 of 21-oz can 1
19314 Pie fillings, canned, cherry 74 1/8 of 21-oz can 0
18301 Pie, apple, commercially prepared, enriched flour 117 1 piece 2
18305 Pie, blueberry, commercially prepared 117 1 piece 1
18308 Pie, cherry, commercially prepared 117 1 piece 1
18310 Pie, chocolate creme, commercially prepared 113 1 piece 2
18316 Pie, coconut custard, commercially prepared 104 1 piece 2
18444 Pie, fried pies, cherry 128 1 pie 3
18319 Pie, fried pies, fruit 128 1 pie 3
18320 Pie, lemon meringue, commercially prepared 113 1 piece 1
18324 Pie, pecan, commercially prepared 113 1 piece 4
18326 Pie, pumpkin, commercially prepared 109 1 piece 3
11943 Pimento, canned 12 1 tbsp 0
14334 Pineapple and grapefruit juice drink, canned 250 8 fl oz 0
14341 Pineapple and orange juice drink, canned 250 8 fl oz 0
09273 Pineapple juice, canned, unsweetened, without added ascorbic acid 250 1 cup 1
09270 Pineapple, canned, heavy syrup pack, solids and liquids 49 1 slice 0
09270 Pineapple, canned, heavy syrup pack, solids and liquids 254 1 cup 2
09268 Pineapple, canned, juice pack, solids and liquids 47 1 slice 0
09268 Pineapple, canned, juice pack, solids and liquids 249 1 cup 2
09266 Pineapple, raw 155 1 cup 2
09278 Plantains, cooked 154 1 cup 4
09277 Plantains, raw 179 1 medium 4
09284 Plums, canned, purple, heavy syrup pack, solids and liquids 46 1 plum 0
09284 Plums, canned, purple, heavy syrup pack, solids and liquids 258 1 cup 3
09282 Plums, canned, purple, juice pack, solids and liquids 252 1 cup 3
09282 Plums, canned, purple, juice pack, solids and liquids 46 1 plum 0
09279 Plums, raw 66 1 plum 1
07065 Pork and beef sausage, fresh, cooked 26 2 links 0
07064 Pork sausage, fresh, cooked 27 1 patty 0
07064 Pork sausage, fresh, cooked 26 2 links 0
10124 Pork, cured, bacon, cooked, broiled, pan-fried or roasted 19 3 medium slices 0
10131 Pork, cured, canadian-style bacon, grilled 46.5 2 slices 0
10185 Pork, cured, ham, extra lean and regular, canned, roasted 85 3 oz 0
10151 Pork, cured, ham, whole, separable lean and fat, roasted 85 3 oz 0
10153 Pork, cured, ham, whole, separable lean only, roasted 85 3 oz 0
10193 Pork, fresh, backribs, separable lean and fat, cooked, roasted 85 3 oz 0
10009 Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted 85 3 oz 0
10011 Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted 85 3 oz 0
10038 Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled 85 3 oz 0
10179 Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried 85 3 oz 0
10042 Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled 85 3 oz 0
10176 Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pan-fried 85 3 oz 0
10047 Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted 85 3 oz 0
10051 Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted 85 3 oz 0
10205 Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised 85 3 oz 0
10075 Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised 85 3 oz 0
10078 Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised 85 3 oz 0
10089 Pork, fresh, spareribs, separable lean and fat, cooked, braised 85 3 oz 0
11672 Potato pancakes, home-prepared 76 1 pancake 2
11399 Potato puffs, frozen, prepared 79 10 puffs 3
11414 Potato salad, home-prepared 250 1 cup 3
11674 Potato, baked, flesh and skin, without salt 202 1 potato 4
11385 Potatoes, au gratin, dry mix, prepared with water, whole milk and butter 245 1 cup 2
11373 Potatoes, au gratin, home-prepared from recipe using butter 245 1 cup 4
11363 Potatoes, baked, flesh, without salt 156 1 potato 2
11364 Potatoes, baked, skin, without salt 58 1 skin 5
11365 Potatoes, boiled, cooked in skin, flesh, without salt 136 1 potato 2
11367 Potatoes, boiled, cooked without skin, flesh, without salt 135 1 potato 2
11367 Potatoes, boiled, cooked without skin, flesh, without salt 156 1 cup 3
11403 Potatoes, french fried, frozen, home-prepared, heated in oven, without salt 50 10 strips 2
11391 Potatoes, hashed brown, frozen, plain, prepared 29 1 patty 1
11370 Potatoes, hashed brown, home-prepared 156 1 cup 3
11379 Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter add 210 1 cup 5
11657 Potatoes, mashed, home-prepared, whole milk added 210 1 cup 4
11371 Potatoes, mashed, home-prepared, whole milk and margarine added 210 1 cup 4
11387 Potatoes, scalloped, dry mix, prepared with water, whole milk and butter 245 1 cup 3
11372 Potatoes, scalloped, home-prepared with butter 245 1 cup 5
05306 Poultry food products, ground turkey, cooked 82 1 patty 0
09294 Prune juice, canned 256 1 cup 3
09292 Prunes, dried, stewed, without added sugar 248 1 cup 16
09291 Prunes, dried, uncooked 42 5 prunes 3
19123 Puddings, chocolate, dry mix, instant, prepared with 2% milk 147 1/2 cup 1
19190 Puddings, chocolate, dry mix, regular, prepared with 2% milk 142 1/2 cup 0
19183 Puddings, chocolate, ready-to-eat 113 4 oz 1
19193 Puddings, rice, ready-to-eat 113.4 4 oz 0
19218 Puddings, tapioca, ready-to-eat 113 4 oz 0
19212 Puddings, vanilla, dry mix, regular, prepared with 2% milk 140 1/2 cup 0
19201 Puddings, vanilla, ready-to-eat 113 4 oz 0
11424 Pumpkin, canned, without salt 245 1 cup 7
11423 Pumpkin, cooked, boiled, drained, without salt 245 1 cup 3
11429 Radishes, raw 4.5 1 radish 0
09298 Raisins, seedless 14 1 packet 1
09298 Raisins, seedless 145 1 cup 6
09306 Raspberries, frozen, red, sweetened 250 1 cup 11
09302 Raspberries, raw 123 1 cup 8
16103 Refried beans, canned (includes USDA commodity) 252 1 cup 13
09310 Rhubarb, frozen, cooked, with sugar 240 1 cup 5
14342 Rice beverage, RICE DREAM, canned 245 1 cup 0
20037 Rice, brown, long-grain, cooked 195 1 cup 4
20047 Rice, white, long-grain, parboiled, enriched, cooked 175 1 cup 1
20046 Rice, white, long-grain, parboiled, enriched, dry 185 1 cup 3
20049 Rice, white, long-grain, precooked or instant, enriched, prepared 165 1 cup 1
20045 Rice, white, long-grain, regular, cooked 158 1 cup 1
20044 Rice, white, long-grain, regular, raw, enriched 185 1 cup 2
18342 Rolls, dinner, plain, commercially prepared (includes brown-and-serve) 28 1 roll 1
18350 Rolls, hamburger or hotdog, plain 43 1 roll 1
18353 Rolls, hard (includes kaiser) 57 1 roll 1
11436 Rutabagas, cooked, boiled, drained, without salt 170 1 cup 3
04539 Salad dressing, blue or roquefort cheese, commercial, regular, with salt 15.3 1 tbsp 0
04120 Salad dressing, french, commercial, regular, with salt 15.6 1 tbsp 0
04020 Salad dressing, french, diet, low fat, 5 calories per teaspoon, with salt 16.3 1 tbsp 0
04133 Salad dressing, french, home recipe 14 1 tbsp 0
04134 Salad dressing, home recipe, cooked 16 1 tbsp 0
04135 Salad dressing, home recipe, vinegar and oil 15.6 1 tbsp 0
04021 Salad dressing, italian, commercial, diet, 2 calories per teaspoon, with salt 15 1 tbsp 0
04114 Salad dressing, italian, commercial, regular, with salt 14.7 1 tbsp 0
04025 Salad dressing, mayonnaise, soybean oil, with salt 13.8 1 tbsp 0
04022 Salad dressing, russian, low calorie, with salt 16.3 1 tbsp 0
04015 Salad dressing, russian, with salt 15.3 1 tbsp 0
04017 Salad dressing, thousand island, commercial, regular, with salt 15.6 1 tbsp 0
04023 Salad dressing, thousand island, diet, low calorie, 10 calories per teaspoon, with salt 15.3 1 tbsp 0
07069 Salami, cooked, beef and pork 56.7 2 slices 0
07072 Salami, dry or hard, pork, beef 20 2 slices 0
02047 Salt, table 6 1 tsp 0
07073 Sandwich spread, pork, beef 15 1 tbsp 0
06150 Sauce, barbecue sauce 15.75 1 tbsp 0
06930 Sauce, cheese, ready-to-serve 63 1/4 cup 0
06175 Sauce, hoisin, ready-to-serve 16 1 tbsp 0
06166 Sauce, homemade, white, medium 250 1 cup 1
06909 Sauce, NESTLE, ORTEGA Mild Nacho Cheese Sauce, ready-to-serve 63 1/4 cup 1
06931 Sauce, pasta, spaghetti/marinara, ready-to-serve 250 1 cup 4
06168 Sauce, ready-to-serve, pepper or hot 4.7 1 tsp 0
06164 Sauce, ready-to-serve, salsa 16 1 tbsp 0
06112 Sauce, teriyaki, ready-to-serve 18 1 tbsp 0
11439 Sauerkraut, canned, solids and liquids 236 1 cup 6
11445 Seaweed, kelp, raw 10 2 tbsp 0
11667 Seaweed, spirulina, dried 0.93 1 tbsp 0
12516 Seeds, pumpkin and squash seed kernels, roasted, with salt added 28.35 1 oz (142 seeds) 1
12166 Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) 15 1 tbsp 1
12201 Seeds, sesame seed kernels, dried (decorticated) 8 1 tbsp 1
12537 Seeds, sunflower seed kernels, dry roasted, with salt added 28.35 1 oz 3
12537 Seeds, sunflower seed kernels, dry roasted, with salt added 32 1/4 cup 3
14346 Shake, fast food, chocolate 333 16 fl oz 3
14347 Shake, fast food, vanilla 333 16 fl oz 1
19097 Sherbet, orange 74 1/2 cup 0
04031 Shortening, household, soybean (hydrogenated)-cottonseed (hydrogenated) 12.8 1 tbsp 0
19002 Snacks, beef jerky, chopped and formed 19.8 1 large piece 0
19033 Snacks, CHEX mix 28.35 1 oz (about 2/3 cup) 2
19004 Snacks, corn-based, extruded, chips, barbecue-flavor 28.35 1 oz 1
19003 Snacks, corn-based, extruded, chips, plain 28.35 1 oz 1
19008 Snacks, corn-based, extruded, puffs or twists, cheese-flavor 28.35 1 oz 0
19014 Snacks, fruit leather, rolls 21 1 large 1
19015 Snacks, granola bars, hard, plain 28.35 1 bar 2
19026 Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter 28.35 1 bar 1
19404 Snacks, granola bars, soft, uncoated, chocolate chip 28.35 1 bar 1
19022 Snacks, granola bars, soft, uncoated, raisin 28.35 1 bar 1
19441 Snacks, KELLOGG, KELLOGG'S NUTRI-GRAIN Cereal Bars, fruit 37 1 bar 1
19438 Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares 22 1 bar 0
19031 Snacks, oriental mix, rice-based 28.35 1 oz (about 1/4 cup) 4
19034 Snacks, popcorn, air-popped 8 1 cup 1
19036 Snacks, popcorn, cakes 10 1 cake 0
19038 Snacks, popcorn, caramel-coated, with peanuts 42 1 cup 2
19039 Snacks, popcorn, caramel-coated, without peanuts 35.2 1 cup 2
19040 Snacks, popcorn, cheese-flavor 11 1 cup 1
19035 Snacks, popcorn, oil-popped 11 1 cup 1
19041 Snacks, pork skins, plain 28.35 1 oz 0
19042 Snacks, potato chips, barbecue-flavor 28.35 1 oz 1
19045 Snacks, potato chips, made from dried potatoes, light 28.35 1 oz 1
19410 Snacks, potato chips, made from dried potatoes, plain 28.35 1 oz 1
19046 Snacks, potato chips, made from dried potatoes, sour-cream and onionflavor 28.35 1 oz 0
19411 Snacks, potato chips, plain, salted 28.35 1 oz 1
19811 Snacks, potato chips, plain, unsalted 28.35 1 oz 1
19422 Snacks, potato chips, reduced fat 28.35 1 oz 2
19043 Snacks, potato chips, sour-cream-and-onion-flavor 28.35 1 oz 1
19047 Snacks, pretzels, hard, plain, salted 60 10 pretzels 2
19051 Snacks, rice cakes, brown rice, plain 9 1 cake 0
19057 Snacks, tortilla chips, nacho-flavor 28.35 1 oz 2
19424 Snacks, tortilla chips, nacho-flavor, reduced fat 28.35 1 oz 1
19056 Snacks, tortilla chips, plain 28.35 1 oz 2
06007 Soup, bean with ham, canned, chunky, ready-to-serve, commercial 243 1 cup 11
06404 Soup, bean with pork, canned, prepared with equal volume water, commercial 253 1 cup 9
06075 Soup, beef broth or bouillon, powder, dry 6 1 packet 0
06432 Soup, beef broth, bouillon, consomme, prepared with equal volume water, commercial 241 1 cup 0
06409 Soup, beef noodle, canned, prepared with equal volume water, commercial 244 1 cup 1
06018 Soup, chicken noodle, canned, chunky, ready-to-serve 240 1 cup 4
06419 Soup, chicken noodle, canned, prepared with equal volume water, commercial 241 1 cup 1
06528 Soup, chicken noodle, dehydrated, prepared with water 252.3 1 cup 0
06423 Soup, chicken with rice, canned, prepared with equal volume water, commercial 241 1 cup 1
06428 Soup, clam chowder, manhattan, canned, prepared with equal volume water 244 1 cup 1
06230 Soup, clam chowder, new england, canned, prepared with equal volume milk, commercial 248 1 cup 1
06416 Soup, cream of chicken, canned, prepared with equal volume water, commercial 244 1 cup 0
06216 Soup, cream of chicken, prepared with equal volume milk, commercial 248 1 cup 0
06243 Soup, cream of mushroom, canned, prepared with equal volume milk, commercial 248 1 cup 0
06443 Soup, cream of mushroom, canned, prepared with equal volume water, commercial 244 1 cup 0
06440 Soup, minestrone, canned, prepared with equal volume water, commercial 241 1 cup 1
06094 Soup, onion mix, dehydrated, dry form 39 1 packet 4
06494 Soup, onion, dehydrated, prepared with water 246 1 cup 1
06449 Soup, pea, green, canned, prepared with equal volume water, commercial 250 1 cup 3
06200 Soup, PROGRESSO HEALTHY CLASSICS CHICKEN NOODLE, canned, ready-to-serve 237 1 cup 1
06202 Soup, PROGRESSO HEALTHY CLASSICS CHICKEN RICE WITH VEGETABLES, canned, ready-to-serve 239 1 cup 1
06204 Soup, PROGRESSO HEALTHY CLASSICS LENTIL, canned, readyto- serve 242 1 cup 6
06206 Soup, PROGRESSO HEALTHY CLASSICS MINESTRONE, canned, ready-to-serve 241 1 cup 1
06205 Soup, PROGRESSO HEALTHY CLASSICS NEW ENGLAND CLAM CHOWDER, canned, ready-to-serve 244 1 cup 1
06207 Soup, PROGRESSO HEALTHY CLASSICS VEGETABLE, canned, ready-to-serve 238 1 cup 1
06174 Soup, stock, fish, home-prepared 233 1 cup 0
06359 Soup, tomato, canned, prepared with equal volume milk, commercial 248 1 cup 3
06559 Soup, tomato, canned, prepared with equal volume water, commercial 244 1 cup 0
06471 Soup, vegetable beef, prepared with equal volume water, commercial 244 1 cup 0
06067 Soup, vegetable, canned, chunky, ready-to-serve, commercial 240 1 cup 1
06468 Soup, vegetarian vegetable, canned, prepared with equal volume water, commercial 241 1 cup 0
01058 Sour dressing, non-butterfat, cultured, filled cream-type 12 1 tbsp 0
16120 Soy milk, fluid 245 1 cup 3
16123 Soy sauce made from soy and wheat (shoyu) 16 1 tbsp 0
11451 Soybeans, green, cooked, boiled, drained, without salt 180 1 cup 8
16109 Soybeans, mature cooked, boiled, without salt 172 1 cup 10
20121 Spaghetti, cooked, enriched, without added salt 140 1 cup 2
20125 Spaghetti, whole-wheat, cooked 140 1 cup 6
02007 Spices, celery seed 2 1 tsp 0
02009 Spices, chili powder 2.6 1 tsp 1
02010 Spices, cinnamon, ground 2.3 1 tsp 1
02015 Spices, curry powder 2 1 tsp 1
02045 Spices, dill weed, fresh 1 5 sprigs 0
02020 Spices, garlic powder 2.8 1 tsp 0
02026 Spices, onion powder 2.1 1 tsp 0
02027 Spices, oregano, ground 1.5 1 tsp 1
02028 Spices, paprika 2.1 1 tsp 0
02029 Spices, parsley, dried 1.3 1 tbsp 0
02030 Spices, pepper, black 2.1 1 tsp 1
11461 Spinach, canned, drained solids 214 1 cup 5
11458 Spinach, cooked, boiled, drained, without salt 180 1 cup 4
11464 Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 190 1 cup 6
11457 Spinach, raw 10 1 leaf 0
11457 Spinach, raw 30 1 cup 1
11642 Squash, summer, all varieties, cooked, boiled, drained, without salt 180 1 cup 3
11641 Squash, summer, all varieties, raw 113 1 cup 2
11644 Squash, winter, all varieties, cooked, baked, without salt 205 1 cup 6
09320 Strawberries, frozen, sweetened, sliced 255 1 cup 5
09316 Strawberries, raw 166 1 cup 4
09316 Strawberries, raw 18 1 strawberry 0
09316 Strawberries, raw 12 1 strawberry 0
19334 Sugars, brown 3.2 1 tsp 0
19335 Sugars, granulated 4.2 1 tsp 0
19336 Sugars, powdered 8 1 tbsp 0
18356 Sweet rolls, cinnamon, commercially prepared with raisins 60 1 roll 1
11647 Sweetpotato, canned, syrup pack, drained solids 196 1 cup 6
11512 Sweetpotato, canned, vacuum pack 255 1 cup 5
11508 Sweetpotato, cooked, baked in skin, without salt 146 1 potato 4
11510 Sweetpotato, cooked, boiled, without skin, without salt 156 1 potato 3
11659 Sweetpotato, cooked, candied, home-prepared 105 1 piece 3
19348 Syrups, chocolate, fudge-type 19 1 tbsp 1
19350 Syrups, corn, light 20 1 tbsp 0
19353 Syrups, maple 20 1 tbsp 0
19129 Syrups, table blends, pancake 20 1 tbsp 0
19128 Syrups, table blends, pancake, reduced-calorie 15 1 tbsp 0
18360 Taco shells, baked 13.3 1 medium 1
09223 Tangerine juice, canned, sweetened 249 1 cup 0
09220 Tangerines, (mandarin oranges), canned, light syrup pack 252 1 cup 2
09218 Tangerines, (mandarin oranges), raw 84 1 tangerine 2
20068 Tapioca, pearl, dry 152 1 cup 1
14355 Tea, brewed, prepared with tap water 178 6 fl oz 0
14545 Tea, herb, chamomile, brewed 178 6 fl oz 0
14381 Tea, herb, other than chamomile, brewed 178 6 fl oz 0
14376 Tea, instant, sweetened with sodium saccharin, lemon-flavored, prepared 237 8 fl oz 0
14371 Tea, instant, sweetened with sugar, lemon-flavored, without added ascorbic acid, powder, prepared 259 8 fl oz 0
14367 Tea, instant, unsweetened, powder, prepared 237 8 fl oz 0
18361 Toaster pastries, brown-sugar-cinnamon 50 1 pastry 1
18362 Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) 52 1 pastry 1
18482 Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Frosted chocolate fudge 52 1 pastry 1
16126 Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 81 1/4 block 0
16127 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) 120 1 piece 0
11954 Tomatillos, raw 34 1 medium 1
11540 Tomato juice, canned, with salt added 243 1 cup 1
11546 Tomato products, canned, paste, without salt added 262 1 cup 11
11547 Tomato products, canned, puree, without salt added 250 1 cup 5
11549 Tomato products, canned, sauce 245 1 cup 3
11533 Tomatoes, red, ripe, canned, stewed 255 1 cup 3
11531 Tomatoes, red, ripe, canned, whole, regular pack 240 1 cup 2
11529 Tomatoes, red, ripe, raw, year round average 17 1 cherry tomato 0
11529 Tomatoes, red, ripe, raw, year round average 20 1 slice 0
11529 Tomatoes, red, ripe, raw, year round average 180 1 cup 2
11529 Tomatoes, red, ripe, raw, year round average 123 1 tomato 1
11955 Tomatoes, sun-dried 2 1 piece 0
11956 Tomatoes, sun-dried, packed in oil, drained 3 1 piece 0
18363 Tortillas, ready-to-bake or -fry, corn 26 1 tortilla 1
18364 Tortillas, ready-to-bake or -fry, flour 32 1 tortilla 1
05286 Turkey and gravy, frozen 142 5-oz package 0
05292 Turkey patties, breaded, battered, fried 64 1 patty 0
05296 Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted 85.05 3 oz 0
05188 Turkey, all classes, dark meat, cooked, roasted 84 3 oz 0
05172 Turkey, all classes, giblets, cooked, simmered, some giblet fat 145 1 cup 0
05186 Turkey, all classes, light meat, cooked, roasted 84 3 oz 0
05168 Turkey, all classes, meat only, cooked, roasted 140 1 cup 0
05180 Turkey, all classes, neck, meat only, cooked, simmered 152 1 neck 0
11569 Turnip greens, cooked, boiled, drained, without salt 144 1 cup 5
11575 Turnip greens, frozen, cooked, boiled, drained, without salt 164 1 cup 6
11565 Turnips, cooked, boiled, drained, without salt 156 1 cup 3
02050 Vanilla extract 4.2 1 tsp 0
17095 Veal, leg (top round), separable lean and fat, cooked, braised 85 3 oz 0
17112 Veal, rib, separable lean and fat, cooked, roasted 85 3 oz 0
11578 Vegetable juice cocktail, canned 242 1 cup 2
04582 Vegetable oil, canola 14 1 tbsp 0
11581 Vegetables, mixed, canned, drained solids 163 1 cup 5
11584 Vegetables, mixed, frozen, cooked, boiled, drained, without salt 182 1 cup 8
07083 Vienna sausage, canned, beef and pork 16 1 sausage 0
02048 Vinegar, cider 15 1 tbsp 0
18403 Waffles, plain, frozen, ready-to-heat, toasted (includes buttermilk) 33 1 waffle 1
14429 Water, municipal 237 8 fl oz 0
11590 Waterchestnuts, chinese, canned, solids and liquids 140 1 cup 4
09326 Watermelon, raw 286 1 wedge 1
09326 Watermelon, raw 152 1 cup 1
20081 Wheat flour, white, all-purpose, enriched, bleached 125 1 cup 3
20082 Wheat flour, white, all-purpose, self-rising, enriched 125 1 cup 3
20083 Wheat flour, white, bread, enriched 137 1 cup 3
20084 Wheat flour, white, cake, enriched 137 1 cup 2
20080 Wheat flour, whole-grain 120 1 cup 15
20089 Wild rice, cooked 164 1 cup 3
22120 WORTHINGTON FOODS, MORNINGSTAR FARMS "Burger" Crumbles 110 1 cup 5
22121 WORTHINGTON FOODS, MORNINGSTAR FARMS BETTER'N BURGERS, frozen 85 1 patty 4
01121 Yogurt, fruit, low fat, 10 grams protein per 8 ounce 227 8-oz container 0
01117 Yogurt, plain, low fat, 12 grams protein per 8 ounce 227 8-oz container 0
01118 Yogurt, plain, skim milk, 13 grams protein per 8 ounce 227 8-oz container 0
01116 Yogurt, plain, whole milk, 8 grams protein per 8 ounce 227 8-oz container 0