USDA National Nutrient Database for Standard Reference, Release 18

Transcription

1 15167 Mollusks, oyster, eastern, wild, raw 84 6 medium Mollusks, oyster, eastern, cooked, breaded and fried 85 3 oz Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 30 3/4 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT cup Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Wheat Bran 29 3/4 cup Flakes Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 55 1 cup Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes /3 cup Beans, baked, canned, with pork and tomato sauce cup Turkey, all classes, neck, meat only, cooked, simmered neck Beef, chuck, blade roast, separable lean only, trimmed to 1/4" fat, all 85 3 oz 8.73 grades, cooked, braised Cereals ready-to-eat, GENERAL MILLS, WHEATIES 30 1 cup Cereals ready-to-eat, GENERAL MILLS, FROSTED WHEATIES 30 3/4 cup Sandwiches and burgers, cheeseburger, large, single meat patty, with sandwich 6.83 bacon and condiments Crustaceans, crab, alaska king, cooked, moist heat 85 3 oz Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4" 85 3 oz 6.21 fat, choice, cooked, braised Chicken, broilers or fryers, giblets, cooked, simmered cup Fast foods, taco large Beef, rib, whole (ribs 6-12), separable lean only, trimmed to 1/4" fat, 85 3 oz 5.91 all grades, cooked, roasted Fast foods, hamburger, regular, double patty, with condiments sandwich Duck, domesticated, meat only, cooked, roasted 221 1/2 duck Cereals ready-to-eat, KELLOGG, KELLOGG'S FROOT LOOPS 30 1 cup Fast foods, hamburger, large, double patty, with condiments and sandwich 5.67 vegetables Crustaceans, crab, blue, canned cup Cereals ready-to-eat, QUAKER, Honey Nut Heaven 49 1 cup Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled 85 3 oz Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled 85 3 oz Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled 85 3 oz Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 85 3 oz /4" fat, choice, cooked, braised Beef, round, bottom round, separable lean only,trimmed to 1/8" fat, 85 3 oz 5.02 all grades, cooked, braised Fast foods, cheeseburger, regular, double patty, plain sandwich Fast foods, chimichanga, with beef chimichanga Sandwiches and burgers, hamburger, large, single meat patty, with sandwich 4.88 condiments and vegetables Beans, baked, canned, with franks cup Beef, round, bottom round, separable lean and fat, trimmed to 1/8" 85 3 oz 4.67 fat, all grades, cooked, braised Beef, top sirloin, separable lean only, trimmed to 1/8" fat, all grades, 85 3 oz 4.64 cooked, broiled Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 30 1 cup Fast foods, cheeseburger, large, single patty, with condiments and sandwich 4.60 vegetables Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds cup Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/4" 85 3 oz 4.55 fat, all grades, cooked, roasted Turkey, all classes, giblets, cooked, simmered, some giblet fat cup Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH 27 3/4 cup 4.48 Page 1 of 25

2 13327 Beef, variety meats and by-products, liver, cooked, pan-fried 85 3 oz Fast foods, submarine sandwich, with roast beef sandwich, 6" roll Fast foods, cheeseburger, regular, double patty and bun, plain sandwich Turkey, all classes, meat only, cooked, roasted cup Beef, round, eye of round, separable lean only, trimmed to 1/8" fat, all 85 3 oz 4.30 grades, cooked, roasted Cereals ready-to-eat, QUAKER, CAP'N CRUNCH 27 3/4 cup Barley, pearled, raw cup Beans, baked, canned, plain or vegetarian cup Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised 85 3 oz Lamb, domestic, leg, whole (shank and sirloin), separable lean only, 85 3 oz 4.20 trimmed to 1/4" fat, choice, cooked, roasted Beef, top sirloin, separable lean and fat, trimmed to 1/8" fat, all 85 3 oz 4.14 grades, cooked, broiled Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 32 3/4 cup Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with 26 3/4 cup 4.11 CRUNCHBERRIES Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 32 3/4 cup Beef, round, eye of round, separable lean and fat, trimmed to 1/8" fat, 85 3 oz 4.00 all grades, cooked, roasted Fast foods, taco small Pork, fresh, spareribs, separable lean and fat, cooked, braised 85 3 oz Cereals ready-to-eat, GENERAL MILLS, Rice CHEX /4 cup Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, 85 3 oz 3.80 cooked, roasted Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS 30 1 cup Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS 30 3/4 cup Cereals ready-to-eat, GENERAL MILLS, KIX /3 cup Cereals ready-to-eat, GENERAL MILLS, Corn CHEX 30 1 cup Cereals ready-to-eat, GENERAL MILLS, TRIX 30 1 cup Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS 30 1 cup Cereals ready-to-eat, GENERAL MILLS, BERRY BERRY KIX 30 3/4 cup Cereals ready-to-eat, GENERAL MILLS, REESE'S PUFFS 30 3/4 cup Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST 30 3/4 cup 3.75 CRUNCH Cereals ready-to-eat, GENERAL MILLS, APPLE CINNAMON 30 3/4 cup 3.75 CHEERIOS Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS 30 1 cup Turkey, all classes, dark meat, cooked, roasted 84 3 oz Buckwheat flour, whole-groat cup Lamb, domestic, leg, whole (shank and sirloin), separable lean and 85 3 oz 3.74 fat, trimmed to 1/4" fat, choice, cooked, roasted Cereals ready-to-eat, GENERAL MILLS, RAISIN NUT BRAN 55 1 cup Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CLUSTERS 55 1 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 30 1/2 cup Crustaceans, crab, blue, cooked, moist heat 85 3 oz Fast foods, chili con carne cup Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, 85 3 oz 3.55 braised Wheat flour, whole-grain cup Lamb, domestic, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled Fast foods, cheeseburger, regular, double patty, with condiments and vegetables 85 3 oz sandwich 3.49 Page 2 of 25

3 17112 Veal, rib, separable lean and fat, cooked, roasted 85 3 oz Beans, baked, canned, with pork and sweet sauce cup Fast foods, roast beef sandwich, plain sandwich Veal, leg (top round), separable lean and fat, cooked, braised 85 3 oz Cheese, ricotta, part skim milk cup Fast foods, tostada, with beans, beef, and cheese tostada Soup, vegetable, canned, chunky, ready-to-serve, commercial cup Cheese sauce, prepared from recipe cup Beef, cured, corned beef, canned oz Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, 85 3 oz 3.03 braised Cereals ready-to-eat, GENERAL MILLS, BASIC cup Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat, 85 3 oz 2.97 choice, cooked, roasted Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, 85 3 oz 2.96 choice, cooked, broiled Refried beans, canned (includes USDA commodity) cup Beans, white, mature seeds, canned cup Oat bran, raw 94 1 cup Chicken, stewing, meat only, cooked, stewed cup Milk, canned, condensed, sweetened cup Pork, fresh, backribs, separable lean and fat, cooked, roasted 85 3 oz Cheese, ricotta, whole milk cup Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted 85 3 oz Baking chocolate, unsweetened, squares square Candies, semisweet chocolate cup Bulgur, dry cup Fast foods, taco salad /2 cups Fast foods, submarine sandwich, with cold cuts sandwich, 6" roll Chickpeas (garbanzo beans, bengal gram), mature seeds, canned cup Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted 85 3 oz Lentils, mature seeds, cooked, boiled, without salt cup Fast foods, enchilada, with cheese enchilada Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, cup 2.51 boiled, without salt Crustaceans, lobster, northern, cooked, moist heat 85 3 oz Crustaceans, crab, blue, crab cakes 60 1 cake Chicken, broilers or fryers, dark meat, meat only, cooked, fried 84 3 oz Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, cup 2.41 drained, without salt Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX 30 1 cup Sandwiches and burgers, cheeseburger, regular, single meat patty, sandwich 2.37 plain Poultry food products, ground turkey, cooked 82 1 patty Mollusks, clam, mixed species, canned, drained solids 85 3 oz Chili con carne with beans, canned entree cup Milk, canned, evaporated, nonfat cup Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX 29 1 cup Fast foods, hamburger, regular, single patty, with condiments sandwich Cornmeal, whole-grain, yellow cup Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt cup 2.22 Page 3 of 25

4 01118 Yogurt, plain, skim milk, 13 grams protein per 8 ounce oz container Wild rice, cooked cup Pork, cured, ham, whole, separable lean only, roasted 85 3 oz Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted oz Fast Foods, biscuit, with egg and sausage biscuit Soup, chicken vegetable, canned, chunky, ready-to-serve cup Seeds, pumpkin and squash seed kernels, roasted, with salt added oz (142 seeds) Fast foods, cheeseburger, regular, single patty, with condiments sandwich Pork, fresh, loin, center loin (chops), bone-in, separable lean only, 85 3 oz 2.07 cooked, pan-fried Tostada with guacamole tostada Pork, fresh, loin, center loin (chops), bone-in, separable lean only, 85 3 oz 2.02 cooked, broiled Yogurt, plain, low fat, 12 grams protein per 8 ounce oz container Rice, white, long-grain, regular, raw, enriched cup Chicken, canned, meat only, with broth oz Fast foods, hotdog, plain 98 1 sandwich Soybeans, mature cooked, boiled, without salt cup Pork, cured, ham, whole, separable lean and fat, roasted 85 3 oz Pork, cured, ham, extra lean and regular, canned, roasted 85 3 oz Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, 85 3 oz 1.96 cooked, pan-fried Peas, split, mature seeds, cooked, boiled, without salt cup Milk, canned, evaporated, without added vitamin A cup Mushrooms, shiitake, cooked, without salt cup Beans, black, mature seeds, cooked, boiled, without salt cup Rice, white, long-grain, parboiled, enriched, dry cup Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, 85 3 oz 1.92 cooked, broiled Fast foods, burrito, with beans and meat burrito Beef stew, canned entree cup Shake, fast food, vanilla fl oz Fast foods, croissant, with egg, cheese, and bacon croissant Beans, kidney, red, mature seeds, cooked, boiled, without salt cup Fast foods, chicken fillet sandwich, plain sandwich Beans, navy, mature seeds, cooked, boiled, without salt cup Fast foods, submarine sandwich, with tuna salad sandwich, 6" roll Pasta with meatballs in tomato sauce, canned entree cup Nuts, pine nuts, dried oz Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, 85 3 oz 1.81 cooked, roasted Lima beans, large, mature seeds, cooked, boiled, without salt cup Fast foods, nachos, with cheese nachos Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINI cup 1.76 WHEATS, bite size Miso cup Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter 86 1 thigh Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, 85 3 oz 1.75 cooked, roasted Fast foods, frijoles with cheese cup Bread crumbs, dry, grated, seasoned cup Turkey, all classes, light meat, cooked, roasted 84 3 oz 1.71 Page 4 of 25

5 06449 Soup, pea, green, canned, prepared with equal volume water, cup 1.70 commercial Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, cup 1.70 without salt Leavening agents, yeast, baker's, compressed 17 1 cake Seeds, sunflower seed kernels, dry roasted, with salt added 32 1/4 cup Nuts, coconut meat, dried (desiccated), sweetened, shredded 93 1 cup Bagels, plain, enriched, with calcium propionate (includes onion, 89 4" bagel 1.69 poppy, sesame) Potatoes, au gratin, home-prepared from recipe using butter cup Cowpeas, common (blackeyes, crowder, southern), mature seeds, cup 1.68 canned, plain Yogurt, fruit, low fat, 10 grams protein per 8 ounce oz container Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, 72 1 drumstick 1.68 batter Cereals, WHEATENA, cooked with water cup Beans, pinto, mature seeds, cooked, boiled, without salt cup Crustaceans, shrimp, mixed species, canned oz Tomato products, canned, paste, without salt added cup WORTHINGTON FOODS, MORNINGSTAR FARMS "Burger" cup 1.64 Crumbles Soybeans, green, cooked, boiled, drained, without salt cup Snacks, trail mix, tropical cup Fast foods, clams, breaded and fried 115 3/4 cup Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS, 51 1 cup 1.63 original Snacks, beef jerky, chopped and formed large piece Braunschweiger (a liver sausage), pork slices Nuts, cashew nuts, dry roasted, with salt added oz Lima beans, large, mature seeds, canned cup Fast foods, english muffin, with egg, cheese, and canadian bacon muffin Fish, swordfish, cooked, dry heat piece Beans, great northern, mature seeds, cooked, boiled, without salt cup Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN 61 1 cup Soup, beef noodle, canned, prepared with equal volume water, cup 1.54 commercial Soup, vegetable beef, prepared with equal volume water, commercial cup Cereals ready-to-eat, KELLOGG, KELLOGG'S CORN POPS 31 1 cup Snacks, KELLOGG, KELLOGG'S NUTRI-GRAIN Cereal Bars, fruit 37 1 bar Nuts, cashew nuts, oil roasted, with salt added oz (18 nuts) Fast Food, Pizza Chain, 14" pizza, pepperoni topping, regular crust slice Cereals ready-to-eat, KELLOGG, KELLOGG'S APPLE JACKS 30 1 cup Seeds, sunflower seed kernels, dry roasted, with salt added oz Cereals ready-to-eat, KELLOGG, KELLOGG'S COCOA KRISPIES 31 3/4 cup Spaghetti with meat sauce, frozen entree package Nuts, mixed nuts, oil roasted, with peanuts, with salt added oz Milk shakes, thick chocolate fl oz Couscous, dry cup Candies, M&M MARS, SNICKERS Bar 57 1 bar (2 oz) Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, 49 1 drumstick 1.42 flour Beans, kidney, red, mature seeds, canned cup Chicken, broilers or fryers, drumstick, meat only, cooked, roasted 44 1 drumstick 1.40 Page 5 of 25

6 08147 Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free 46 2 biscuits Cornmeal, self-rising, degermed, enriched, yellow cup Spinach, cooked, boiled, drained, without salt cup Shake, fast food, chocolate fl oz Mushrooms, cooked, boiled, drained, without salt cup Corn, sweet, yellow, canned, cream style, regular pack cup Pizza, meat and vegetable topping, regular crust, frozen, cooked 79 1 serving Sauce, pasta, spaghetti/marinara, ready-to-serve cup Bagels, plain, enriched, with calcium propionate (includes onion, /2" bagel 1.35 poppy, sesame) Yogurt, plain, whole milk, 8 grams protein per 8 ounce oz container Chicken, broilers or fryers, thigh, meat only, cooked, roasted 52 1 thigh Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter 140 1/2 breast Fast foods, hotdog, with corn flour coating (corndog) corn dog Bologna, beef and pork slices Barley, pearled, cooked cup Nuts, pecans oz (20 halves) Chocolate-flavor beverage mix, powder, prepared with whole milk cup Lima beans, immature seeds, frozen, fordhook, cooked, boiled, cup 1.26 drained, without salt Candies, white chocolate cup Fish, swordfish, cooked, dry heat 85 3 oz Pie, pecan, prepared from recipe piece Cheese, swiss oz Fast foods, potato, french fried in vegetable oil large Rice, brown, long-grain, cooked cup HEALTHY CHOICE Beef Macaroni, frozen entree package Milk shakes, thick vanilla fl oz Fast foods, shrimp, breaded and fried shrimp Salami, cooked, beef and pork slices Peas, green, canned, regular pack, drained solids cup Cereals ready-to-eat, wheat germ, toasted, plain tbsp Crustaceans, shrimp, mixed species, cooked, breaded and fried 85 3 oz Fast foods, fish sandwich, with tartar sauce and cheese sandwich Spinach souffle cup Eggnog cup Malted drink mix, chocolate, with added nutrients, powder, prepared cup 1.17 with whole milk Mollusks, clam, mixed species, raw 85 3 oz Wheat flour, white, bread, enriched cup Oat bran, cooked cup Nuts, brazilnuts, dried, unblanched oz (6-8 nuts) Fish, tuna salad cup Cereals, oats, regular and quick and instant, unenriched, cooked with cup 1.15 water, without salt Okra, frozen, cooked, boiled, drained, without salt cup Spaghetti, whole-wheat, cooked cup Macaroni and Cheese, canned entree cup Beef, cured, dried oz Pie crust, cookie-type, prepared from recipe, graham cracker, baked pie shell Mushrooms, canned, drained solids cup 1.12 Page 6 of 25

7 15088 Fish, sardine, Atlantic, canned in oil, drained solids with bone oz Frankfurter, beef 45 1 frank Ham, sliced, extra lean slices Malted drink mix, natural, with added nutrients, powder, prepared cup 1.09 with whole milk Soy milk, fluid cup Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour 98 1/2 breast Nuts, mixed nuts, dry roasted, with peanuts, with salt added oz Peas, green, frozen, cooked, boiled, drained, without salt cup Soup, bean with ham, canned, chunky, ready-to-serve, commercial cup Chicken, broilers or fryers, light meat, meat only, cooked, fried 84 3 oz Milk, reduced fat, fluid, 2% milkfat, with added vitamin A cup Muffins, oat bran 57 1 muffin Baking chocolate, unsweetened, liquid oz Soup, PROGRESSO HEALTHY CLASSICS LENTIL, canned, readyto-serve cup Noodles, egg, cooked, enriched cup Bulgur, cooked cup Soup, bean with pork, canned, prepared with equal volume water, cup 1.04 commercial Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, cup 1.03 without salt Milk, nonfat, fluid, with added vitamin A (fat free or skim) cup Milk, buttermilk, fluid, cultured, lowfat cup Milk, chocolate, fluid, commercial, whole cup Sauce, homemade, white, medium cup Milk, chocolate, fluid, commercial, lowfat cup Buckwheat groats, roasted, cooked cup Milk, lowfat, fluid, 1% milkfat, with added vitamin A cup Cheese, pasteurized process, swiss, with di sodium phosphate oz Fast foods, pancakes with butter and syrup pancakes Chicken pot pie, frozen entree small pie Milk, dry, nonfat, instant, with added vitamin A 23 1/3 cup Noodles, egg, spinach, cooked, enriched cup Bagels, cinnamon-raisin 89 4" bagel Candies, carob oz Fast foods, salad, vegetable, tossed, without dressing, with cheese and /2 cups 1.00 egg Turkey and gravy, frozen oz package Cornmeal, degermed, enriched, yellow cup Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, cup 0.99 without salt Mollusks, scallop, mixed species, cooked, breaded and fried 93 6 large Spinach, canned, drained solids cup Potatoes, scalloped, home-prepared with butter cup Fast foods, potato, french fried in vegetable oil medium Milk, whole, 3.25% milkfat cup Soup, clam chowder, manhattan, canned, prepared with equal volume cup 0.98 water Milk, chocolate, fluid, commercial, reduced fat cup Corn, sweet, yellow, canned, vacuum pack, regular pack cup Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 50 1/2 cup 0.97 Page 7 of 25

8 21229 Fast foods, chicken, breaded and fried, boneless pieces, plain pieces Soup, chicken noodle, canned, chunky, ready-to-serve cup Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Cereal with 51 1/2 cup 0.96 oats, honey, and raisins Candies, milk chocolate coated peanuts pieces Nuts, almonds oz (24 nuts) Cheese, cottage, lowfat, 2% milkfat cup Fast foods, sundae, hot fudge sundae Peanuts, all types, dry-roasted, without salt oz (approx 28) Peanuts, all types, dry-roasted, with salt oz (approx 28) Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt cup Fast foods, french toast sticks sticks Peanuts, all types, oil-roasted, with salt oz Turkey patties, breaded, battered, fried 64 1 patty Cheese, provolone oz Cheese, camembert 38 1 wedge Cheese food, pasteurized process, american, without di sodium oz 0.90 phosphate Tomato products, canned, puree, without salt added cup Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K 31 1 cup Fast foods, salad, vegetable, tossed, without dressing, with chicken /2 cups Vegetables, mixed, frozen, cooked, boiled, drained, without salt cup Cheese, mozzarella, part skim milk, low moisture oz Candies, milk chocolate 44 1 bar (1.55 oz) Cheese, cheddar oz Nuts, walnuts, english oz (14 halves) Wheat flour, white, all-purpose, enriched, bleached cup Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, packet 0.87 prepared with boiling water Chicken, broilers or fryers, breast, meat only, cooked, roasted 86 1/2 breast Cheese, cottage, lowfat, 1% milkfat cup Snacks, pretzels, hard, plain, salted pretzels Bamboo shoots, canned, drained solids cup Wheat flour, white, cake, enriched cup Fish, halibut, Atlantic and Pacific, cooked, dry heat 159 1/2 fillet Syrups, maple 20 1 tbsp Pizza, cheese topping, regular crust, frozen, cooked 63 1 serving Frankfurter, beef and pork 45 1 frank Cheese, mozzarella, whole milk oz Artichokes, (globe or french), cooked, boiled, drained, without salt cup Fast foods, burrito, with beans and cheese 93 1 burrito Cheese, feta oz Egg substitute, liquid /4 cup Nuts, chestnuts, european, roasted cup Cereals, oats, instant, fortified, plain, prepared with water packet Rice, white, long-grain, precooked or instant, enriched, prepared cup Lettuce, iceberg (includes crisphead types), raw head Cheese, pasteurized process, american, with di sodium phosphate oz Bagels, cinnamon-raisin /2" bagel Fish, flatfish (flounder and sole species), cooked, dry heat fillet 0.80 Page 8 of 25

9 01030 Cheese, muenster oz Soup, clam chowder, new england, canned, prepared with equal cup 0.79 volume milk, commercial Pie crust, standard-type, prepared from recipe, baked pie shell Pork, cured, canadian-style bacon, grilled slices Fish, salmon, sockeye, cooked, dry heat 155 1/2 fillet Fish, rockfish, Pacific, mixed species, cooked, dry heat fillet Peas, edible-podded, frozen, cooked, boiled, drained, without salt cup Fish, salmon, pink, canned, solids with bone and liquid 85 3 oz Chicken, liver, all classes, cooked, simmered liver Cheese, cottage, creamed, large or small curd cup Fast foods, hotdog, with chili sandwich Potato salad, home-prepared cup Wheat flour, white, all-purpose, self-rising, enriched cup Rice, white, long-grain, regular, cooked cup Tofu, soft, prepared with calcium sulfate and magnesium chloride piece 0.77 (nigari) Fish, tuna, light, canned in oil, drained solids oz Ham, sliced, regular (approximately 11% fat) slices Blackberries, raw cup Snacks, oriental mix, rice-based oz (about 1/4 cup) Cheese, blue oz WORTHINGTON FOODS, MORNINGSTAR FARMS BETTER'N 85 1 patty 0.75 BURGERS, frozen Soup, minestrone, canned, prepared with equal volume water, cup 0.75 commercial Cheese, cottage, creamed, with fruit cup Asparagus, frozen, cooked, boiled, drained, without salt cup Cheese spread, pasteurized process, american, without di sodium oz 0.73 phosphate Potatoes, hashed brown, home-prepared cup Fish, catfish, channel, cooked, breaded and fried 85 3 oz English muffins, plain, toasted, enriched, with calcium propionate 52 1 muffin 0.73 (includes sourdough) Potato, baked, flesh and skin, without salt potato Beet greens, cooked, boiled, drained, without salt cup Fish, haddock, cooked, dry heat fillet Pie, pumpkin, prepared from recipe piece Pie, coconut custard, commercially prepared piece Broccoli, cooked, boiled, drained, without salt cup Squash, summer, all varieties, cooked, boiled, drained, without salt cup Spaghetti, cooked, enriched, without added salt cup Macaroni, cooked, enriched cup Snacks, tortilla chips, plain, white corn oz Nuts, hazelnuts or filberts oz Seeds, sesame butter, tahini, from roasted and toasted kernels (most 15 1 tbsp 0.69 common type) Okra, cooked, boiled, drained, without salt cup Bagels, egg 89 4" bagel Cheese, cottage, nonfat, uncreamed, dry, large or small curd cup Cookies, graham crackers, plain or honey (includes cinnamon) 84 1 cup Chicken, broilers or fryers, neck, meat only, cooked, simmered 18 1 neck 0.68 Page 9 of 25

10 19411 Snacks, potato chips, plain, salted oz Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter 49 1 wing Turnip greens, frozen, cooked, boiled, drained, without salt cup Tofu, firm, prepared with calcium sulfate and magnesium chloride 81 1/4 block 0.67 (nigari) Soup, cream of chicken, prepared with equal volume milk, commercial cup Vegetables, mixed, canned, drained solids cup Pork, cured, bacon, cooked, broiled, pan-fried or roasted 19 3 medium slices Cake, chocolate, prepared from recipe without frosting 95 1 piece Fish, tuna, light, canned in water, drained solids 85 3 oz Puddings, chocolate, dry mix, regular, prepared with 2% milk 142 1/2 cup Nuts, pistachio nuts, dry roasted, with salt added oz (47 nuts) Soup, PROGRESSO HEALTHY CLASSICS MINESTRONE, cup 0.65 canned, ready-to-serve Sauce, NESTLE, ORTEGA Mild Nacho Cheese Sauce, ready-to-serve 63 1/4 cup Beans, snap, green, frozen, cooked, boiled, drained without salt cup Beans, snap, yellow, frozen, cooked, boiled, drained, without salt cup Rice, white, long-grain, parboiled, enriched, cooked cup Salami, dry or hard, pork, beef 20 2 slices Soup, cream of mushroom, canned, prepared with equal volume milk, cup 0.64 commercial Pie, pecan, commercially prepared piece Egg, whole, raw, fresh 58 1 extra large Cereals, QUAKER,Instant Oatmeal, apples and cinnamon, prepared packet 0.64 with boiling water Soup, cream of chicken, canned, prepared with equal volume water, cup 0.63 commercial Puddings, chocolate, dry mix, instant, prepared with 2% milk 147 1/2 cup Potatoes, mashed, home-prepared, whole milk and margarine added cup Noodles, chinese, chow mein 45 1 cup Fast foods, danish pastry, cheese 91 1 pastry Crustaceans, shrimp, mixed species, cooked, breaded and fried 45 6 large Fast foods, potato, french fried in vegetable oil 85 1 small Sauce, cheese, ready-to-serve 63 1/4 cup Potatoes, scalloped, dry mix, prepared with water, whole milk and cup 0.61 butter Eclairs, custard-filled with chocolate glaze, prepared from recipe eclair Egg, whole, cooked, scrambled 61 1 large Potatoes, mashed, home-prepared, whole milk added cup Tangerines, (mandarin oranges), canned, light syrup pack cup Cucumber, with peel, raw large English muffins, plain, enriched, with ca prop (includes sourdough) 57 1 muffin Beets, cooked, boiled, drained cup Rutabagas, cooked, boiled, drained, without salt cup Breakfast items, french toast with butter slices Snacks, CHEX mix oz (about 2/3 cup) Peas, edible-podded, boiled, drained, without salt cup Artichokes, (globe or french), cooked, boiled, drained, without salt medium Potatoes, au gratin, dry mix, prepared with water, whole milk and butter Soup, cream of mushroom, canned, prepared with equal volume water, commercial cup cup 0.59 Page 10 of 25

11 11044 Mung beans, mature seeds, sprouted, cooked, boiled, drained, without cup 0.58 salt Gravy, beef, canned /4 cup Candies, REESE'S Peanut Butter Cups 45 1 package (contains 2) Snacks, granola bars, hard, plain bar Fish, tuna, yellowfin, fresh, cooked, dry heat 85 3 oz Fast foods, ice milk, vanilla, soft-serve, with cone cone Pumpkin, cooked, boiled, drained, without salt cup Pork Sausage, Fresh, Cooked 27 1 patty Bread, Indian, fry, made with lard (Navajo) /2" bread Puddings, rice, ready-to-eat oz Egg, whole, raw, fresh 50 1 large Nuts, pine nuts, dried tbsp Pie, lemon meringue, commercially prepared piece Egg, whole, cooked, fried 46 1 large Egg, whole, cooked, poached 50 1 large Candies, milk chocolate, with almonds 41 1 bar (1.45 oz) Bagels, egg /2" bagel Biscuits, plain or buttermilk, prepared from recipe 101 4" biscuit Bread, whole-wheat, commercially prepared, toasted 25 1 slice Bread, whole-wheat, commercially prepared 28 1 slice Pork Sausage, Fresh, Cooked 26 2 links Seeds, sesame seed kernels, dried (decorticated) 8 1 tbsp Prune juice, canned cup Rolls, hard (includes kaiser) 57 1 roll Fish, flatfish (flounder and sole species), cooked, dry heat 85 3 oz Waterchestnuts, chinese, canned, solids and liquids cup Potato pancakes 76 1 pancake Egg, whole, cooked, hard-boiled 50 1 large Snacks, popcorn, caramel-coated, with peanuts 42 1 cup Fish, ocean perch, Atlantic, cooked, dry heat 85 3 oz Cocoa mix, with aspartame, powder, prepared from item serving Raspberries, raw cup Dates, deglet noor cup Cocoa mix, no sugar added, powder 15 1/2 oz envelope Cheese, low fat, cheddar or colby oz Broccoli, frozen, chopped, cooked, boiled, drained, without salt cup Brussels sprouts, cooked, boiled, drained, without salt cup Kohlrabi, cooked, boiled, drained, without salt cup Carrots, frozen, cooked, boiled, drained, without salt cup Coffeecake, cinnamon with crumb topping, commercially prepared, 63 1 piece 0.51 enriched Waffles, plain, prepared from recipe 75 1 waffle Fish, pollock, walleye, cooked, dry heat 85 3 oz Bread, pita, white, enriched /2" pita Danish pastry, cheese 71 1 danish Nuts, coconut meat, raw 45 1 piece Fish, cod, Atlantic, canned, solids and liquid 85 3 oz Pie, pumpkin, commercially prepared piece Tomato products, canned, sauce cup 0.49 Page 11 of 25

12 01123 Egg, whole, raw, fresh 44 1 medium Pork and beef sausage, fresh, cooked 26 2 links Vegetable juice cocktail, canned cup Candies, M&M MARS, "M&M's" Peanut Chocolate Candies pieces Ice creams, vanilla, light 66 1/2 cup Fast foods, danish pastry, fruit 94 1 pastry Gravy, turkey, canned /4 cup Gravy, chicken, canned /4 cup Puddings, vanilla, dry mix, regular, prepared with 2% milk 140 1/2 cup Cucumber, peeled, raw large Puddings, chocolate, ready-to-eat oz Bread, pumpernickel 32 1 slice Plums, dried (prunes), stewed, without added sugar cup Bread, pumpernickel, toasted 29 1 slice Frankfurter, chicken 45 1 frank Sweet potato, cooked, baked in skin, without salt potato Peanut butter, smooth style, with salt 16 1 tbsp Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) 60 1 medium Collards, frozen, chopped, cooked, boiled, drained, without salt cup Sweet potato, canned, vacuum pack cup Soup, vegetarian vegetable, canned, prepared with equal volume cup 0.46 water, commercial Candies, MR. GOODBAR Chocolate Bar 49 1 bar (1.75 oz) Ice creams, vanilla 66 1/2 cup French toast, frozen, ready-to-heat 59 1 slice Potatoes, baked, flesh, without salt potato Squash, winter, all varieties, cooked, baked, without salt cup Fish, herring, Atlantic, pickled oz Fish, rockfish, Pacific, mixed species, cooked, dry heat 85 3 oz Fish, halibut, Atlantic and Pacific, cooked, dry heat 85 3 oz Raspberries, frozen, red, sweetened cup Beans, snap, yellow, cooked, boiled, drained, without salt cup Sauerkraut, canned, solids and liquids cup Leavening agents, yeast, baker's, active dry 7 1 pkg Snacks, corn-based, extruded, chips, plain oz Ice creams, french vanilla, soft-serve 86 1/2 cup Peanut butter, chunk style, with salt 16 1 tbsp Cake, chocolate, commercially prepared with chocolate frosting 64 1 piece Onions, cooked, boiled, drained, without salt cup Collards, cooked, boiled, drained, without salt cup Soup, onion mix, dehydrated, dry form 39 1 packet French toast, prepared from recipe, made with low fat (2%) milk 65 1 slice Fish, cod, Pacific, cooked, dry heat 85 3 oz Fish, salmon, sockeye, cooked, dry heat 85 3 oz Tomatoes, red, ripe, canned, stewed cup Candies, M&M MARS, MARS MILKY WAY Bar 61 1 bar (2.15 oz) Cocoa mix, powder, prepared with water serving Soup, PROGRESSO HEALTHY CLASSICS CHICKEN RICE WITH cup 0.43 VEGETABLES, canned, ready-to-serve Fast foods, hush puppies 78 5 pieces 0.43 Page 12 of 25

13 18335 Pie crust, standard-type, frozen, ready-to-bake, baked pie shell Croissants, butter 57 1 croissant Mung beans, mature seeds, sprouted, raw cup Snacks, granola bars, soft, uncoated, chocolate chip bar Carrot juice, canned cup Potatoes, boiled, cooked without skin, flesh, without salt cup Snacks,tortilla chips, nacho-flavor oz Gravy, mushroom, canned /4 cup Snacks, granola bars, soft, coated, milk chocolate coating, peanut bar 0.42 butter Pumpkin, canned, without salt cup Fish, trout, rainbow, farmed, cooked, dry heat 85 3 oz Soup, PROGRESSO HEALTHY CLASSICS NEW ENGLAND cup 0.41 CLAM CHOWDER, canned, ready-to-serve Cocoa mix, powder heaping tsp Bread crumbs, dry, grated, plain oz Chicken roll, light meat slices Couscous, cooked cup Fish, haddock, cooked, dry heat 85 3 oz Potatoes, boiled, cooked in skin, flesh, without salt potato Fish, tuna, white, canned in water, drained solids 85 3 oz Cheesecake commercially prepared 80 1 piece Ham, chopped, not canned 21 2 slices Parsnips, cooked, boiled, drained, without salt cup Cookies, brownies, commercially prepared 56 1 brownie Soup, PROGRESSO HEALTHY CLASSICS CHICKEN NOODLE, cup 0.40 canned, ready-to-serve Crackers, melba toast, plain 20 4 pieces Entrees, fish fillet, battered or breaded, and fried 91 1 fillet Snacks, popcorn, cakes 10 1 cake Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, 63 1 ear 0.40 without salt Cake, yellow, commercially prepared, with chocolate frosting 64 1 piece Endive, raw 50 1 cup Beans, snap, yellow, canned, regular pack, drained solids cup Beans, snap, green, canned, regular pack, drained solids cup Onions, spring or scallions (includes tops and bulb), raw cup Bread, cornbread, prepared from recipe, made with low fat (2%) milk 65 1 piece Soup, chicken noodle, canned, prepared with equal volume water, cup 0.39 commercial Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, 71 1 danish 0.38 lemon, raspberry, strawberry) Orange juice, frozen concentrate, unsweetened, undiluted fl-oz can Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES /4 cup Ice creams, chocolate 66 1/2 cup Egg, yolk, raw, fresh large Soup, PROGRESSO HEALTHY CLASSICS VEGETABLE, canned, cup 0.38 ready-to-serve Carrots, canned, regular pack, drained solids cup Hearts of palm, canned 33 1 piece Bread, cornbread, dry mix, prepared 60 1 piece Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added cup 0.38 Page 13 of 25

14 18243 Croutons, seasoned 40 1 cup Grapefruit juice, white, frozen concentrate, unsweetened, undiluted fl-oz can Peppers, sweet, red, raw cup Carbonated beverage, orange fl oz Brussels sprouts, frozen, cooked, boiled, drained, without salt cup Cake, sponge, prepared from recipe 63 1 piece Corn, sweet, white, cooked, boiled, drained, without salt 77 1 ear Cake, white, prepared from recipe with coconut frosting piece Corn, sweet, yellow, cooked, boiled, drained, without salt 77 1 ear Snacks, granola bars, soft, uncoated, raisin bar Cocoa, dry powder, unsweetened tbsp Nuts, macadamia nuts, dry roasted, with salt added oz (10-12 nuts) Bread, rye 32 1 slice Potatoes, boiled, cooked without skin, flesh, without salt potato Tomato juice, canned, with salt added cup Mushrooms, raw 70 1 cup Soup, beef broth, bouillon, consomme, prepared with equal volume cup 0.36 water, commercial Broccoli, raw 88 1 cup Pie, cherry, prepared from recipe piece Asparagus, cooked, boiled, drained 60 4 spears Fish, pollock, walleye, cooked, dry heat 60 1 fillet Beets, canned, drained solids cup Cake, pineapple upside-down, prepared from recipe piece Pie, lemon meringue, prepared from recipe piece Sherbet, orange 74 1/2 cup Carbonated beverage, club soda fl oz Sweet rolls, cinnamon, commercially prepared with raisins 60 1 roll Frozen yogurts, chocolate, soft-serve 72 1/2 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S SMACKS 27 3/4 cup Fast foods, onion rings, breaded and fried rings Ice creams, vanilla, rich 74 1/2 cup Crackers, whole-wheat 16 4 crackers Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) 52 1 pastry Gravy, NESTLE, CHEF-MATE Country Sausage Gravy, ready-toserve 62 1/4 cup Tortillas, ready-to-bake or -fry, corn 26 1 tortilla Tomatoes, red, ripe, canned, whole, regular pack cup Chocolate-flavor beverage mix for milk, powder, without added heaping tsp 0.33 nutrients Cereals, CREAM OF WHEAT, quick, cooked with water, without salt cup Bread, white, commercially prepared (includes soft bread crumbs) 45 1 cup Bread, mixed-grain, toasted (includes whole-grain, 7-grain) 24 1 slice Bread, mixed-grain (includes whole-grain, 7-grain) 26 1 slice Squash, summer, all varieties, raw cup Cereals, CREAM OF WHEAT, regular, cooked with water, without cup 0.33 salt Lettuce, butterhead (includes boston and bibb types), raw head Biscuits, plain or buttermilk, prepared from recipe /2" biscuit Muffins, corn, dry mix, prepared 50 1 muffin Raisins, seedless cup 0.32 Page 14 of 25

15 18027 Bread, egg 40 1/2" slice Toaster pastries, brown-sugar-cinnamon 50 1 pastry Bread, Indian, fry, made with lard (Navajo) 90 5" bread Sweet potato, canned, syrup pack, drained solids cup Beans, snap, green, cooked, boiled, drained, without salt cup Carrots, cooked, boiled, drained, without salt cup Sweet potato, cooked, boiled, without skin potato Kale, cooked, boiled, drained, without salt cup Cake, shortcake, biscuit-type, prepared from recipe 65 1 shortcake Bread, cracked-wheat 25 1 slice Snacks, potato chips, plain, unsalted oz Bread, reduced-calorie, white 23 1 slice Crackers, rye, wafers, plain 11 1 wafer Muffins, corn, commercially prepared 57 1 muffin Muffins, blueberry, prepared from recipe, made with low fat (2%) 57 1 muffin 0.31 milk Tomatoes, red, ripe, raw, year round average cup Puddings, tapioca, ready-to-eat oz Fish, ocean perch, Atlantic, cooked, dry heat 50 1 fillet Pineapple, canned, heavy syrup pack, solids and liquids cup Alfalfa seeds, sprouted, raw 33 1 cup Frozen yogurts, vanilla, soft-serve 72 1/2 cup Snacks, corn-based, extruded, chips, barbecue-flavor oz Bread, rye, toasted 24 1 slice Grape drink, canned fl oz Soup, tomato, canned, prepared with equal volume milk, commercial cup Peppers, sweet, red, raw pepper Pie, apple, prepared from recipe piece Pie, fried pies, cherry pie Pie, fried pies, fruit pie Dandelion greens, cooked, boiled, drained, without salt cup Pie, blueberry, prepared from recipe piece Peaches, raw cup Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt cup Cake, gingerbread, prepared from recipe 74 1 piece Asparagus, canned, drained solids 72 4 spears Squash, winter, butternut, frozen, cooked, boiled, without salt cup Melons, cantaloupe, raw cup Watermelon, raw wedge Pancakes, plain, dry mix, incomplete, prepared 38 1 pancake Potatoes, baked, skin, without salt 58 1 skin Rolls, hamburger or hotdog, plain 43 1 roll Apricots, canned, heavy syrup pack, with skin, solids and liquids cup Cereals ready-to-eat, wheat, puffed, fortified 12 1 cup Puddings, vanilla, ready-to-eat oz Grape juice, frozen concentrate, sweetened, undiluted, with added fl-oz can 0.28 vitamin C Crustaceans, crab, alaska king, imitation, made from surimi 85 3 oz Cauliflower, raw cup Bread stuffing, bread, dry mix, prepared 100 1/2 cup 0.28 Page 15 of 25

16 18274 Muffins, blueberry, commercially prepared 57 1 muffin Snacks, potato chips, sour-cream-and-onion-flavor oz Bread, oatmeal, toasted 25 1 slice Plums, canned, purple, juice pack, solids and liquids cup Mushrooms, shiitake, dried mushroom Bread, oatmeal 27 1 slice Pineapple juice, canned, unsweetened, without added ascorbic acid cup Fish, fish portions and sticks, frozen, preheated 57 1 portion (4" x 2" x 1/2") Peaches, canned, juice pack, solids and liquids cup Fish, roughy, orange, cooked, dry heat 85 3 oz Snacks, rice cakes, brown rice, plain 9 1 cake Candies, fudge, chocolate, with nuts, prepared-from-recipe 19 1 piece Apricots, canned, juice pack, with skin, solids and liquids cup Snacks, potato chips, barbecue-flavor oz Soup, chicken with rice, canned, prepared with equal volume water, cup 0.27 commercial Carrots, raw cup Fish, salmon, chinook, smoked oz Milk, buttermilk, dried tbsp Carbonated beverage, grape soda fl oz Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Frosted 52 1 pastry 0.26 chocolate fudge Bread, wheat (includes wheat berry) 25 1 slice Pie, chocolate creme, commercially prepared piece Bread, wheat, toasted (includes wheat berry) 23 1 slice Carbonated beverage, root beer fl oz Doughnuts, cake-type, plain (includes unsugared, old-fashioned) 47 1 medium Bread, reduced-calorie, wheat 23 1 slice Hummus, commercial 14 1 tbsp Onions, raw cup Fast foods, potato, mashed 80 1/3 cup Sausage, Vienna, canned, chicken, beef, pork 16 1 sausage Leavening agents, yeast, baker's, active dry 4 1 tsp Cake, snack cakes, creme-filled, chocolate with frosting 50 1 cupcake Potato puffs, frozen, oven-heated puffs Onion rings, breaded, par fried, frozen, prepared, heated in oven rings Plantains, raw medium Pineapple, canned, juice pack, solids and liquids cup Snacks, popcorn, air-popped 8 1 cup Asparagus, frozen, cooked, boiled, drained, without salt 60 4 spears Rice beverage, RICE DREAM, canned cup Soup, tomato, canned, prepared with equal volume water, commercial cup Cereals, CREAM OF WHEAT, mix'n eat, plain, prepared with water packet Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES 30 3/4 cup 0.24 TREATS Cereal Coleslaw, home-prepared cup Cake, white, prepared from recipe without frosting 74 1 piece Cake, snack cakes, cupcakes, chocolate, with frosting, low-fat 43 1 cupcake Peaches, canned, heavy syrup pack, solids and liquids cup Bread, pita, white, enriched 28 4" pita 0.24 Page 16 of 25