USDA National Nutrient Database for Standard Reference, Release 17

Transcription

1 05142 Duck, domesticated, meat only, cooked, roasted 221 1/2 duck Chicken, stewing, meat only, cooked, stewed cup Fish, halibut, Atlantic and Pacific, cooked, dry heat 159 1/2 fillet Fish, salmon, sockeye, cooked, dry heat 155 1/2 fillet Turkey, all classes, meat only, cooked, roasted cup Turkey, all classes, neck, meat only, cooked, simmered neck Chicken, broilers or fryers, giblets, cooked, simmered cup Fish, haddock, cooked, dry heat fillet Fish, rockfish, Pacific, mixed species, cooked, dry heat fillet Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter 140 1/2 breast Fast foods, hamburger, large, double patty, with condiments and sandwich vegetables Fish, tuna salad cup Sandwiches and burgers, cheeseburger, large, single meat patty, with sandwich bacon and condiments Fast foods, hamburger, regular, double patty, with condiments sandwich Fast foods, taco large Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour 98 1/2 breast Cheese, cottage, lowfat, 2% milkfat cup Chicken, canned, meat only, with broth oz Veal, leg (top round), separable lean and fat, cooked, braised 85 3 oz Fish, flatfish (flounder and sole species), cooked, dry heat fillet Turkey, all classes, giblets, cooked, simmered, some giblet fat cup Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4" 85 3 oz fat, choice, cooked, braised Fast foods, submarine sandwich, with tuna salad sandwich, 6" roll Beef, round, bottom round, separable lean only,trimmed to 1/8" fat, all 85 3 oz grades, cooked, braised Fast foods, submarine sandwich, with roast beef sandwich, 6" roll Soybeans, mature cooked, boiled, without salt cup Fast foods, cheeseburger, large, single patty, with condiments and sandwich vegetables Cheese, ricotta, part skim milk cup Cheese, cottage, lowfat, 1% milkfat cup Beef, round, bottom round, separable lean and fat, trimmed to 1/8" fat, 85 3 oz all grades, cooked, braised Crustaceans, crab, blue, canned cup Cheese, ricotta, whole milk cup Fast foods, cheeseburger, regular, double patty, plain sandwich Chicken, broilers or fryers, light meat, meat only, cooked, fried 84 3 oz Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised 85 3 oz Pork, fresh, loin, center loin (chops), bone-in, separable lean only, 85 3 oz cooked, pan-fried Fish, swordfish, cooked, dry heat piece Chicken, broilers or fryers, breast, meat only, cooked, roasted 86 1/2 breast Beef, chuck, blade roast, separable lean only, trimmed to 1/4" fat, all 85 3 oz grades, cooked, braised Cheese, cottage, creamed, large or small curd cup Sandwiches and burgers, hamburger, large, single meat patty, with condiments and vegetables Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled sandwich oz oz Page 1 of 25

2 17027 Lamb, domestic, loin, separable lean only, trimmed to 1/4" fat, choice, 85 3 oz cooked, broiled Fish, tuna, yellowfin, fresh, cooked, dry heat 85 3 oz Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, 85 3 oz cooked, pan-fried Beef, round, eye of round, separable lean only, trimmed to 1/8" fat, all 85 3 oz grades, cooked, roasted Turkey, all classes, light meat, cooked, roasted 84 3 oz Cheese sauce, prepared from recipe cup Cheese, cottage, nonfat, uncreamed, dry, large or small curd cup Beef, top sirloin, separable lean only, trimmed to 1/8" fat, all grades, 85 3 oz cooked, broiled Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted 85 3 oz Fish, tuna, light, canned in oil, drained solids oz Pork, fresh, spareribs, separable lean and fat, cooked, braised 85 3 oz Fast foods, chili con carne cup Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, 85 3 oz cooked, roasted Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, 85 3 oz cooked, broiled Chicken, broilers or fryers, dark meat, meat only, cooked, fried 84 3 oz Milk, canned, condensed, sweetened cup Cheese, cottage, creamed, with fruit cup Fast foods, chicken fillet sandwich, plain sandwich Beef, round, eye of round, separable lean and fat, trimmed to 1/8" fat, 85 3 oz all grades, cooked, roasted Lamb, domestic, leg, whole (shank and sirloin), separable lean only, 85 3 oz trimmed to 1/4" fat, choice, cooked, roasted Turkey, all classes, dark meat, cooked, roasted 84 3 oz Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, 85 3 oz braised Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, 85 3 oz cooked, roasted Fish, salmon, sockeye, cooked, dry heat 85 3 oz Beef, rib, whole (ribs 6-12), separable lean only, trimmed to 1/4" fat, 85 3 oz all grades, cooked, roasted Beef, cured, corned beef, canned oz Beef, top sirloin, separable lean and fat, trimmed to 1/8" fat, all grades, 85 3 oz cooked, broiled Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted 85 3 oz Fish, halibut, Atlantic and Pacific, cooked, dry heat 85 3 oz Beef, chuck, blade roast, separable lean and fat, trimmed to 1/4" fat, all 85 3 oz grades, cooked, braised Beef, variety meats and by-products, liver, cooked, pan-fried 85 3 oz Poultry food products, ground turkey, cooked 82 1 patty Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, 85 3 oz cooked, roasted Soybeans, green, cooked, boiled, drained, without salt cup WORTHINGTON FOODS, MORNINGSTAR FARMS "Burger" cup Crumbles Fast foods, cheeseburger, regular, double patty and bun, plain sandwich Couscous, dry 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 Fast foods, submarine sandwich, with cold cuts sandwich, 6" roll Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled 85 3 oz Page 2 of 25

3 15160 Mollusks, clam, mixed species, canned, drained solids 85 3 oz Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, 85 3 oz trimmed to 1/4" fat, choice, cooked, roasted Fish, tuna, light, canned in water, drained solids 85 3 oz Fish, swordfish, cooked, dry heat 85 3 oz Fast foods, roast beef sandwich, plain sandwich Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, 85 3 oz choice, cooked, broiled Pork, cured, ham, whole, separable lean only, roasted 85 3 oz Fast foods, cheeseburger, regular, double patty, with condiments and sandwich vegetables Fish, sardine, Atlantic, canned in oil, drained solids with bone oz Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds cup Fast foods, taco small Fish, trout, rainbow, farmed, cooked, dry heat 85 3 oz Pork, fresh, backribs, separable lean and fat, cooked, roasted 85 3 oz Fast foods, fish sandwich, with tartar sauce and cheese sandwich Fish, haddock, cooked, dry heat 85 3 oz Fish, flatfish (flounder and sole species), cooked, dry heat 85 3 oz Fish, rockfish, Pacific, mixed species, cooked, dry heat 85 3 oz Veal, rib, separable lean and fat, cooked, roasted 85 3 oz Fish, ocean perch, Atlantic, cooked, dry heat 85 3 oz Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, 85 3 oz braised Fish, tuna, white, canned in water, drained solids 85 3 oz Fish, pollock, walleye, cooked, dry heat 85 3 oz Barley, pearled, raw cup Crustaceans, shrimp, mixed species, canned oz Fast foods, chimichanga, with beef chimichanga Fish, cod, Pacific, cooked, dry heat 85 3 oz Fish, cod, Atlantic, canned, solids and liquid 85 3 oz Milk, canned, evaporated, nonfat cup Breakfast items, biscuit with egg and sausage biscuit Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/4" 85 3 oz fat, all grades, cooked, roasted Beans, white, mature seeds, canned cup Fast foods, shrimp, breaded and fried shrimp Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter 86 1 thigh Pork, cured, ham, whole, separable lean and fat, roasted 85 3 oz Crustaceans, shrimp, mixed species, cooked, breaded and fried 85 3 oz Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted oz Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat, 85 3 oz choice, cooked, roasted Lentils, mature seeds, cooked, boiled, without salt cup Pork, cured, ham, extra lean and regular, canned, roasted 85 3 oz Beans, baked, canned, with franks cup Fast foods, salad, vegetable, tossed, without dressing, with chicken /2 cups Crustaceans, lobster, northern, cooked, moist heat 85 3 oz Snacks, pork skins, plain oz Bulgur, dry cup Crustaceans, crab, blue, cooked, moist heat 85 3 oz Milk, canned, evaporated, without added vitamin A cup Page 3 of 25

4 18376 Bread crumbs, dry, grated, seasoned cup Fish, salmon, pink, canned, solids with bone and liquid 85 3 oz Mollusks, scallop, mixed species, cooked, breaded and fried 93 6 large Fast foods, hotdog, with corn flour coating (corndog) corn dog Fast foods, english muffin, with egg, cheese, and canadian bacon muffin Fast foods, chicken, breaded and fried, boneless pieces, plain pieces Crustaceans, crab, alaska king, cooked, moist heat 85 3 oz Wheat flour, whole-grain cup Wheat flour, white, bread, enriched cup Peas, split, mature seeds, cooked, boiled, without salt cup Oat bran, raw 94 1 cup Fast foods, croissant, with egg, cheese, and bacon croissant Fast foods, tostada, with beans, beef, and cheese tostada Fish, roughy, orange, cooked, dry heat 85 3 oz Fast foods, cheeseburger, regular, single patty, with condiments sandwich Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, 72 1 drumstick batter Chili con carne with beans, canned entree cup Fish, salmon, chinook, smoked oz Beans, pinto, mature seeds, cooked, boiled, without salt cup Fish, catfish, channel, cooked, breaded and fried 85 3 oz Beans, kidney, red, mature seeds, cooked, boiled, without salt cup Beans, black, mature seeds, cooked, boiled, without salt cup Buckwheat flour, whole-groat cup Beans, navy, mature seeds, cooked, boiled, without salt cup Sandwiches and burgers, cheeseburger, regular, single meat patty, plain sandwich Beans, great northern, mature seeds, cooked, boiled, without salt cup Lima beans, large, mature seeds, cooked, boiled, without salt cup Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, cup boiled, without salt Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, cup without salt Spaghetti with meat sauce, frozen entree package HEALTHY CHOICE Beef Macaroni, frozen entree package Fish, pollock, walleye, cooked, dry heat 60 1 fillet WORTHINGTON FOODS, MORNINGSTAR FARMS BETTER'N 85 1 patty BURGERS, frozen Refried beans, canned (includes USDA commodity) cup Fast foods, hotdog, with chili sandwich Chicken, broilers or fryers, thigh, meat only, cooked, roasted 52 1 thigh Beans, kidney, red, mature seeds, canned cup Beans, baked, canned, with pork and sweet sauce cup Entrees, fish fillet, battered or breaded, and fried 91 1 fillet Cowpeas, common (blackeyes, crowder, southern), mature seeds, cup cooked, boiled, without salt Fast foods, taco salad /2 cups Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, 49 1 drumstick flour Rice, white, long-grain, regular, raw, enriched cup Chicken pot pie, frozen entree small pie Beans, baked, canned, with pork and tomato sauce cup Yogurt, plain, skim milk, 13 grams protein per 8 ounce oz container Page 4 of 25

5 20081 Wheat flour, white, all-purpose, enriched, bleached cup Fast foods, clams, breaded and fried 115 3/4 cup Soup, chicken noodle, canned, chunky, ready-to-serve cup Soup, bean with ham, canned, chunky, ready-to-serve, commercial cup Rice, white, long-grain, parboiled, enriched, dry cup Chicken, broilers or fryers, drumstick, meat only, cooked, roasted 44 1 drumstick Potatoes, au gratin, home-prepared from recipe using butter cup Wheat flour, white, all-purpose, self-rising, enriched cup Fast foods, hamburger, regular, single patty, with condiments sandwich Soup, chicken vegetable, canned, chunky, ready-to-serve cup Crustaceans, crab, blue, crab cakes 60 1 cake Milk shakes, thick vanilla fl oz Fish, herring, Atlantic, pickled oz Beans, baked, canned, plain or vegetarian cup Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, cup without salt Fish, ocean perch, Atlantic, cooked, dry heat 50 1 fillet Yogurt, plain, low fat, 12 grams protein per 8 ounce oz container Lima beans, large, mature seeds, canned cup Chickpeas (garbanzo beans, bengal gram), mature seeds, canned cup Cornmeal, degermed, enriched, yellow cup Shake, fast food, vanilla fl oz Cornmeal, self-rising, degermed, enriched, yellow cup Pie crust, standard-type, prepared from recipe, baked pie shell Beef stew, canned entree cup Cowpeas, common (blackeyes, crowder, southern), mature seeds, cup canned, plain Fast foods, frijoles with cheese cup Shake, fast food, chocolate fl oz Tomato products, canned, paste, without salt added cup Pork, cured, canadian-style bacon, grilled slices Fast foods, burrito, with beans and meat burrito Wheat flour, white, cake, enriched cup Chicken roll, light meat slices Spinach souffle, home-prepared cup Soy milk, fluid cup Pasta with meatballs in tomato sauce, canned entree cup Mollusks, clam, mixed species, raw 85 3 oz Bread, Indian, fry, made with lard (Navajo) /2" bread Fast foods, hotdog, plain 98 1 sandwich Breakfast items, french toast with butter slices Lima beans, immature seeds, frozen, fordhook, cooked, boiled, cup drained, without salt Crustaceans, crab, alaska king, imitation, made from surimi 85 3 oz Entrees, pizza with pepperoni 71 1 slice Pie crust, cookie-type, prepared from recipe, graham cracker, baked pie shell Candies, confectioner's coating, white cup Yogurt, fruit, low fat, 10 grams protein per 8 ounce oz container Cornmeal, whole-grain, yellow cup Ham, sliced, extra lean slices 9.80 Page 5 of 25

6 05101 Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter 49 1 wing Malted drink mix, natural, with added nutrients, powder, prepared with cup 9.73 whole milk Eggnog cup Fast foods, enchilada, with cheese enchilada Crustaceans, shrimp, mixed species, cooked, breaded and fried 45 6 large Sauce, homemade, white, medium cup Soup, clam chowder, new england, canned, prepared with equal cup 9.47 volume milk, commercial Bagels, egg 89 4" bagel Ham, sliced, regular (approximately 11% fat) slices Seeds, pumpkin and squash seed kernels, roasted, with salt added oz (142 seeds) Bagels, plain, enriched, with calcium propionate (includes onion, 89 4" bagel 9.35 poppy, sesame) Milk shakes, thick chocolate fl oz Fast foods, nachos, with cheese nachos Turkey patties, breaded, battered, fried 64 1 patty Fish, fish portions and sticks, frozen, preheated 57 1 portion (4" x 2" x 1/2") Pizza, meat and vegetable, regular crust, frozen 79 1 serving Malted drink mix, chocolate, with added nutrients, powder, prepared cup 8.90 with whole milk Snacks, trail mix, tropical cup Beef, cured, dried oz Fast foods, salad, vegetable, tossed, without dressing, with cheese and /2 cups 8.77 egg Bagels, cinnamon-raisin 89 4" bagel Bologna, beef and pork slices Soup, pea, green, canned, prepared with equal volume water, cup 8.60 commercial Chocolate-flavor beverage mix, powder, prepared with whole milk cup Macaroni and Cheese, canned entree cup Turkey and gravy, frozen oz package Fast foods, french toast sticks sticks Fast foods, pancakes with butter and syrup pancakes Milk, nonfat, fluid, with added vitamin A (fat free or skim) cup Peas, green, frozen, cooked, boiled, drained, without salt cup Milk, lowfat, fluid, 1% milkfat, with added vitamin A cup Braunschweiger (a liver sausage), pork slices Milk, buttermilk, fluid, cultured, lowfat cup Milk, chocolate, fluid, commercial, lowfat cup Milk, dry, nonfat, instant, with added vitamin A 23 1/3 cup Noodles, egg, spinach, cooked, enriched cup Milk, reduced fat, fluid, 2% milkfat, with added vitamin A cup Miso cup Milk, chocolate, fluid, commercial, reduced fat cup Peanuts, all types, oil-roasted, with salt oz Milk, chocolate, fluid, commercial, cup Soup, bean with pork, canned, prepared with equal volume water, cup 7.89 commercial Salami, cooked, beef and pork slices Yogurt, plain, whole milk, 8 grams protein per 8 ounce oz container Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) piece 7.86 Page 6 of 25

7 01077 Milk, whole, 3.25% milkfat cup Soup, PROGRESSO HEALTHY CLASSICS LENTIL, canned, readyto-serve cup Cheese, swiss oz Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt cup Noodles, egg, cooked, enriched cup Fast foods, burrito, with beans and cheese 93 1 burrito Egg substitute, liquid /4 cup Bagels, egg /2" bagel Cheese, camembert 38 1 wedge Peas, green, canned, regular pack, drained solids cup Soup, cream of chicken, prepared with equal volume milk, commercial cup Spaghetti, whole-wheat, cooked cup Bagels, plain, enriched, with calcium propionate (includes onion, /2" bagel 7.46 poppy, sesame) Mollusks, oyster, eastern, cooked, breaded and fried 85 3 oz Cheese, mozzarella, part skim milk, low moisture oz Egg, whole, raw, fresh 58 1 extra large Fast foods, potato, french fried in vegetable oil large Cheese, provolone oz Biscuits, plain or buttermilk, prepared from recipe 101 4" biscuit Cheese, cheddar oz Candies, semisweet chocolate cup Pork, cured, bacon, cooked, broiled, pan-fried or roasted 19 3 medium slices Potatoes, scalloped, home-prepared with butter cup Oat bran, cooked cup Cheese, pasteurized process, swiss, with di sodium phosphate oz Pie, pumpkin, prepared from recipe piece Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K 31 1 cup Bagels, cinnamon-raisin /2" bagel Cheese, low fat, cheddar or colby oz Egg, whole, cooked, scrambled 61 1 large Peanuts, all types, dry-roasted, without salt oz (approx 28) Peanuts, all types, dry-roasted, with salt oz (approx 28) Potato salad, home-prepared cup Macaroni, cooked, enriched cup Spaghetti, cooked, enriched, without added salt cup Cheese, muenster oz Tofu, firm, prepared with calcium sulfate and magnesium chloride 81 1/4 block 6.63 (nigari) Snacks, beef jerky, chopped and formed large piece Wild rice, cooked cup Pizza, cheese, regular crust, frozen 63 1 serving Eclairs, custard-filled with chocolate glaze, prepared from recipe eclair Egg, whole, raw, fresh 50 1 large Egg, whole, cooked, hard-boiled 50 1 large Cheese, mozzarella, whole milk oz Cheese, pasteurized process, american, with di sodium phosphate oz Egg, whole, cooked, fried 46 1 large Egg, whole, cooked, poached 50 1 large 6.26 Page 7 of 25

8 06202 Soup, PROGRESSO HEALTHY CLASSICS CHICKEN RICE WITH cup 6.26 VEGETABLES, canned, ready-to-serve Tostada with guacamole tostada Seeds, sunflower seed kernels, dry roasted, with salt added 32 1/4 cup Pie, coconut custard, commercially prepared piece Soup, tomato, canned, prepared with equal volume milk, commercial cup Cereals, oats, regular and quick and instant, unenriched, cooked with cup 6.08 water, without salt Cheese, blue oz Nuts, pistachio nuts, dry roasted, with salt added oz (47 nuts) Soup, cream of mushroom, canned, prepared with equal volume milk, cup 6.05 commercial Nuts, almonds oz (24 nuts) Bread, Indian, fry, made with lard (Navajo) 90 5" bread Spinach, canned, drained solids cup Pie, pecan, prepared from recipe piece Couscous, cooked cup Waffles, plain, prepared from recipe 75 1 waffle Mollusks, oyster, eastern, wild, raw 84 6 medium Artichokes, (globe or french), cooked, boiled, drained, without salt cup Fast foods, danish pastry, cheese 91 1 pastry Frankfurter, chicken 45 1 frank Cookies, graham crackers, plain or honey (includes cinnamon) 84 1 cup Fast foods, potato, french fried in vegetable oil medium Soup, PROGRESSO HEALTHY CLASSICS CHICKEN NOODLE, cup 5.74 canned, ready-to-serve Broccoli, frozen, chopped, cooked, boiled, drained, without salt cup Danish pastry, cheese 71 1 danish Buckwheat groats, roasted, cooked cup Rolls, hard (includes kaiser) 57 1 roll Brussels sprouts, frozen, cooked, boiled, drained, without salt cup Fast foods, sundae, hot fudge sundae Potatoes, au gratin, dry mix, prepared with water, whole milk and cup 5.63 butter Bulgur, cooked cup Peas, edible-podded, frozen, cooked, boiled, drained, without salt cup Soup, vegetable beef, prepared with equal volume water, commercial cup Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINI cup 5.56 WHEATS, bite size Pie crust, standard-type, frozen, ready-to-bake, baked pie shell Egg, whole, raw, fresh 44 1 medium Turnip greens, frozen, cooked, boiled, drained, without salt cup Seeds, sunflower seed kernels, dry roasted, with salt added oz Bread, pita, white, enriched /2" pita Snacks, pretzels, hard, plain, salted pretzels Soup, beef broth, bouillon, consomme, prepared with equal volume cup 5.35 water, commercial Spinach, cooked, boiled, drained, without salt cup Asparagus, frozen, cooked, boiled, drained, without salt cup Soup, stock, fish, home-prepared cup Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Cereal with 51 1/2 cup 5.26 oats, honey, and raisins Pork sausage, fresh, cooked 27 1 patty 5.25 Page 8 of 25

9 19126 Candies, milk chocolate coated peanuts pieces Peas, edible-podded, cooked, boiled, drained, without salt cup Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, cup 5.23 without salt Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free 46 2 biscuits Cheese food, pasteurized process, american, without di sodium oz 5.22 phosphate Vegetables, mixed, frozen, cooked, boiled, drained, without salt cup Soup, PROGRESSO HEALTHY CLASSICS NEW ENGLAND cup 5.20 CLAM CHOWDER, canned, ready-to-serve Potatoes, scalloped, dry mix, prepared with water, whole milk and cup 5.19 butter Candies, M&M MARS, SNICKERS Bar 57 1 bar (2 oz) Frankfurter, beef and pork 45 1 frank Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN 61 1 cup Cereals ready-to-eat, GENERAL MILLS, RAISIN NUT BRAN 55 1 cup Orange juice, frozen concentrate, unsweetened, undiluted fl-oz can Corn, sweet, yellow, canned, vacuum pack, regular pack cup Frankfurter, beef 45 1 frank Pork sausage, fresh, cooked 26 2 links Potato, baked, flesh and skin, without salt potato Collards, frozen, chopped, cooked, boiled, drained, without salt cup Pie, cherry, prepared from recipe piece Cake, chocolate, prepared from recipe without frosting 95 1 piece Rice, brown, long-grain, cooked cup Candies, MR. GOODBAR Chocolate Bar 49 1 bar (1.75 oz) French toast, prepared from recipe, made with low fat (2%) milk 65 1 slice Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS, 51 1 cup 5.00 original Cake, white, prepared from recipe with coconut frosting piece Snacks, oriental mix, rice-based oz (about 1/4 cup) Nuts, mixed nuts, dry roasted, with peanuts, with salt added oz Sauce, pasta, spaghetti/marinara, ready-to-serve cup Fast foods, hush puppies 78 5 pieces Cereals, WHEATENA, cooked with water cup Lettuce, iceberg (includes crisphead types), raw head Soup, beef noodle, canned, prepared with equal volume water, cup 4.83 commercial Pie, lemon meringue, prepared from recipe piece Chicken, liver, all classes, cooked, simmered liver Nuts, cashew nuts, oil roasted, with salt added oz (18 nuts) Soup, PROGRESSO HEALTHY CLASSICS MINESTRONE, canned, cup 4.77 ready-to-serve Fast foods, danish pastry, fruit 94 1 pastry Nuts, mixed nuts, oil roasted, with peanuts, with salt added oz Potato pancakes, home-prepared 76 1 pancake Potatoes, hashed brown, home-prepared cup Croissants, butter 57 1 croissant Puddings, chocolate, dry mix, regular, prepared with 2% milk 142 1/2 cup Cheese spread, pasteurized process, american, without di sodium oz 4.65 phosphate Salami, dry or hard, pork, beef 20 2 slices Puddings, chocolate, dry mix, instant, prepared with 2% milk 147 1/2 cup 4.63 Page 9 of 25

10 19150 Candies, REESE'S Peanut Butter Cups 45 1 package (contains 2) Cake, sponge, prepared from recipe 63 1 piece Nuts, chestnuts, european, roasted cup Pie, pecan, commercially prepared piece Sauce, NESTLE, ORTEGA Mild Nacho Cheese Sauce, ready-to-serve 63 1/4 cup Cereals ready-to-eat, QUAKER, Honey Nut Heaven 49 1 cup Corn, sweet, yellow, canned, cream style, regular pack cup Raisins, seedless cup Chicken, broilers or fryers, neck, meat only, cooked, simmered 18 1 neck Cheesecake commercially prepared 80 1 piece Cereals ready-to-eat, GENERAL MILLS, BASIC cup Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CLUSTERS 55 1 cup English muffins, plain, enriched, with ca prop (includes sourdough) 57 1 muffin Fish, fish portions and sticks, frozen, preheated 28 1 stick (4" x 1" x 1/2") English muffins, plain, toasted, enriched, with calcium propionate 52 1 muffin 4.37 (includes sourdough) French toast, frozen, ready-to-heat 59 1 slice Dates, deglet noor cup Bread, cornbread, prepared from recipe, made with low fat (2%) milk 65 1 piece Nuts, cashew nuts, dry roasted, with salt added oz Croutons, seasoned 40 1 cup Bread, cornbread, dry mix, prepared 60 1 piece Nuts, walnuts, english oz (14 halves) Coffeecake, cinnamon with crumb topping, commercially prepared, 63 1 piece 4.28 enriched Soup, minestrone, canned, prepared with equal volume water, cup 4.27 commercial Pie, pumpkin, commercially prepared piece Rice, white, long-grain, regular, cooked cup Nuts, hazelnuts or filberts oz Sauce, cheese, ready-to-serve 63 1/4 cup Vegetables, mixed, canned, drained solids cup Sweet potato, canned, vacuum pack cup Potatoes, mashed, home-prepared, whole milk and margarine added cup Biscuits, plain or buttermilk, prepared from recipe /2" biscuit Soup, PROGRESSO HEALTHY CLASSICS VEGETABLE, canned, cup 4.19 ready-to-serve Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, cup 4.18 without salt Artichokes, (globe or french), cooked, boiled, drained, without salt medium Tomato products, canned, puree, without salt added cup Puddings, vanilla, dry mix, regular, prepared with 2% milk 140 1/2 cup Cereals, oats, instant, fortified, plain, prepared with water packet Rolls, hamburger or hotdog, plain 43 1 roll Grapefruit juice, white, frozen concentrate, unsweetened, undiluted fl-oz can Nuts, brazilnuts, dried, unblanched oz (6-8 nuts) Soup, chicken noodle, canned, prepared with equal volume water, cup 4.05 commercial Potatoes, mashed, home-prepared, whole milk added cup Cheese, feta oz Cake, pineapple upside-down, prepared from recipe piece Peanut butter, smooth style, with salt 16 1 tbsp 4.01 Page 10 of 25

11 11162 Collards, cooked, boiled, drained, without salt cup Rice, white, long-grain, parboiled, enriched, cooked cup Cake, white, prepared from recipe without frosting 74 1 piece Muffins, oat bran 57 1 muffin Brussels sprouts, cooked, boiled, drained, without salt cup Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with 50 1/2 cup 3.97 Raisins Pie, blueberry, prepared from recipe piece Cake, shortcake, biscuit-type, prepared from recipe 65 1 shortcake Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 30 1/2 cup Fast foods, ice milk, vanilla, soft-serve, with cone cone Nuts, pine nuts, dried oz Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 55 1 cup Peanut butter, chunk style, with salt 16 1 tbsp Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) 60 1 medium Pie, fried pies, fruit pie Pie, fried pies, cherry pie Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, 71 1 danish 3.83 raspberry, strawberry) Okra, frozen, cooked, boiled, drained, without salt cup Bread, egg 40 1/2" slice Bread crumbs, dry, grated, plain oz Noodles, chinese, chow mein 45 1 cup Potatoes, mashed, dehydrated, prepared from flakes without milk, cup 3.76 whole milk and butter added Pie, apple, prepared from recipe piece Sweet rolls, cinnamon, commercially prepared with raisins 60 1 roll Broccoli, cooked, boiled, drained, without salt cup Muffins, blueberry, prepared from recipe, made with low fat (2%) milk 57 1 muffin Fast foods, onion rings, breaded and fried rings Beet greens, cooked, boiled, drained, without salt cup Muffins, corn, dry mix, prepared 50 1 muffin Kale, frozen, cooked, boiled, drained, without salt cup Candies, milk chocolate, with almonds 41 1 bar (1.45 oz) Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, prepared packet 3.69 with boiling water Cereals, CREAM OF WHEAT, regular, cooked with water, without cup 3.66 salt Baking chocolate, unsweetened, squares square Fast foods, potato, french fried in vegetable oil 85 1 small Egg, white, raw, fresh large Cereals, MALT-O-MEAL, plain and chocolate, cooked with water, cup 3.60 without salt Pork and beef sausage, fresh, cooked 26 2 links Cereals, CREAM OF WHEAT, quick, cooked with water, without salt cup Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 30 1 cup Fruit, mixed, (peach and cherry-sweet and -sour and raspberry and cup 3.55 grape and boysenberry), frozen, sweetened Barley, pearled, cooked cup Soup, chicken with rice, canned, prepared with equal volume water, cup 3.54 commercial Ice creams, french vanilla, soft-serve 86 1/2 cup Soup, vegetable, canned, chunky, ready-to-serve, commercial cup 3.50 Page 11 of 25

12 07027 Ham, chopped, not canned 21 2 slices Soup, cream of chicken, canned, prepared with equal volume water, cup 3.44 commercial Bread, white, commercially prepared (includes soft bread crumbs) 45 1 cup Cereals, corn grits, white, regular and quick, enriched, cooked with cup 3.44 water, without salt Cereals, corn grits, yellow, regular and quick, enriched, cooked with cup 3.44 water, without salt Baking chocolate, unsweetened, liquid oz Rice, white, long-grain, precooked or instant, enriched, prepared cup Mushrooms, cooked, boiled, drained, without salt cup Candies, milk chocolate 44 1 bar (1.55 oz) Muffins, corn, commercially prepared 57 1 muffin Pineapple and orange juice drink, canned fl oz Tomato products, canned, sauce cup Onion rings, breaded, par fried, frozen, prepared, heated in oven rings Bread stuffing, bread, dry mix, prepared 100 1/2 cup Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 32 3/4 cup Mustard greens, cooked, boiled, drained, without salt cup Mung beans, mature seeds, sprouted, raw cup Ice creams, vanilla, light 66 1/2 cup Muffins, blueberry, commercially prepared 57 1 muffin Snacks, CHEX mix oz (about 2/3 cup) Potatoes, baked, flesh, without salt potato Puddings, chocolate, ready-to-eat oz Cake, angelfood, dry mix, prepared 50 1 piece Cereals ready-to-eat, GENERAL MILLS, WHEATIES 30 1 cup Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX 30 1 cup Jerusalem-artichokes, raw cup Okra, cooked, boiled, drained, without salt cup Kohlrabi, cooked, boiled, drained, without salt cup Pancakes, plain, dry mix, incomplete, prepared 38 1 pancake Squash, winter, butternut, frozen, cooked, boiled, without salt cup Pie, chocolate creme, commercially prepared piece Sweet potato, cooked, baked in skin, without salt potato Soup, onion mix, dehydrated, dry form 39 1 packet Mushrooms, canned, drained solids cup Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Wheat Bran 29 3/4 cup 2.90 Flakes Cauliflower, frozen, cooked, boiled, drained, without salt cup Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter bar Cake, gingerbread, prepared from recipe 74 1 piece Frozen yogurts, chocolate, soft-serve 72 1/2 cup Frozen yogurts, vanilla, soft-serve 72 1/2 cup Snacks, granola bars, hard, plain bar Onions, cooked, boiled, drained, without salt cup Beets, cooked, boiled, drained cup Gravy, NESTLE, CHEF-MATE Country Sausage Gravy, ready-toserve 62 1/4 cup Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 32 3/4 cup Crackers, matzo, plain matzo 2.84 Page 12 of 25

13 01031 Cheese, neufchatel oz Bread, pumpernickel 32 1 slice Bread, pumpernickel, toasted 29 1 slice Candies, M&M MARS, MARS MILKY WAY Bar 61 1 bar (2.15 oz) Candies, KIT KAT Wafer Bar 42 1 bar (1.5 oz) Bread, whole-wheat, commercially prepared, toasted 25 1 slice Bread, rye 32 1 slice Bread, whole-wheat, commercially prepared 28 1 slice Cereals, QUAKER,Instant Oatmeal, apples and cinnamon, prepared packet 2.71 with boiling water Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS 30 1 cup Cereals, CREAM OF WHEAT, mix'n eat, plain, prepared with water packet Pumpkin, canned, without salt cup Cookies, brownies, commercially prepared 56 1 brownie Snacks, popcorn, caramel-coated, with peanuts 42 1 cup Leavening agents, yeast, baker's, active dry 7 1 pkg Nuts, coconut meat, dried (desiccated), sweetened, shredded 93 1 cup Potatoes, boiled, cooked without skin, flesh, without salt cup Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 30 3/4 cup Tortillas, ready-to-bake or -fry, flour 32 1 tortilla Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Frosted 52 1 pastry 2.65 chocolate fudge Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt cup Potato puffs, frozen, prepared puffs Candies, NESTLE, CRUNCH Bar and Dessert Topping 44 1 bar (1.55 oz) Egg, yolk, raw, fresh large Cake, chocolate, commercially prepared with chocolate frosting 64 1 piece Bread, mixed-grain, toasted (includes whole-grain, 7-grain) 24 1 slice Bread, mixed-grain (includes whole-grain, 7-grain) 26 1 slice Nuts, pecans oz (20 halves) Puddings, vanilla, ready-to-eat oz Ice creams, vanilla, rich 74 1/2 cup Bread, banana, prepared from recipe, made with margarine 60 1 slice Corn, sweet, white, cooked, boiled, drained, without salt 77 1 ear Corn, sweet, yellow, cooked, boiled, drained, without salt 77 1 ear Seeds, sesame butter, tahini, from roasted and toasted kernels (most 15 1 tbsp 2.55 common type) Toaster pastries, brown-sugar-cinnamon 50 1 pastry Bread, pita, white, enriched 28 4" pita Potatoes, boiled, cooked in skin, flesh, without salt potato Mung beans, mature seeds, sprouted, cooked, boiled, drained, without cup 2.52 salt Sweet potato, canned, syrup pack, drained solids cup Ice creams, chocolate 66 1/2 cup Potatoes, baked, skin, without salt 58 1 skin Broccoli, raw 88 1 cup KELLOGG'S Eggo Lowfat Homestyle Waffles 35 1 waffle Kale, cooked, boiled, drained, without salt cup Snacks, tortilla chips, nacho-flavor, reduced fat oz Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) 52 1 pastry Cake, yellow, commercially prepared, with chocolate frosting 64 1 piece 2.43 Page 13 of 25

14 18220 Crackers, melba toast, plain 20 4 pieces Cocoa mix, no sugar added, powder 15 1/2 oz envelope Cocoa mix, with aspartame, powder, prepared from item serving Plums, dried (prunes), stewed, without added sugar cup Beans, snap, green, cooked, boiled, drained, without salt cup Beans, snap, yellow, cooked, boiled, drained, without salt cup Rolls, dinner, plain, commercially prepared (includes brown-and-serve) 28 1 roll Doughnuts, cake-type, plain (includes unsugared, old-fashioned) 47 1 medium Pie, cherry, commercially prepared piece Plantains, raw medium Tomatoes, red, ripe, canned, stewed cup Soup, cream of mushroom, canned, prepared with equal volume water, cup 2.32 commercial Candies, carob oz Ice creams, vanilla 66 1/2 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT cup Potatoes, boiled, cooked without skin, flesh, without salt potato Bread, oatmeal, toasted 25 1 slice Snacks, potato chips, sour-cream-and-onion-flavor oz Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES /4 cup Cauliflower, cooked, boiled, drained, without salt cup Bread, wheat, toasted (includes wheat berry) 23 1 slice Bread, wheat (includes wheat berry) 25 1 slice Puddings, rice, ready-to-eat oz Bread, oatmeal 27 1 slice Mushrooms, shiitake, cooked, without salt cup Puddings, tapioca, ready-to-eat oz Bread, rye, toasted 24 1 slice Bamboo shoots, canned, drained solids cup Cheese, cream, fat free tbsp Carrot juice, canned cup Cake, yellow, commercially prepared, with vanilla frosting 64 1 piece Milk, buttermilk, dried tbsp Pie, apple, commercially prepared, enriched flour piece Snacks, tortilla chips, nacho-flavor oz Nuts, macadamia nuts, dry roasted, with salt added oz (10-12 nuts) Cake, boston cream pie, commercially prepared 92 1 piece Cereals, QUAKER, corn grits, instant, plain, prepared with water packet Lettuce, butterhead (includes boston and bibb types), raw head Bread, french or vienna (includes sourdough) 25 1/2" slice Soup, clam chowder, manhattan, canned, prepared with equal volume cup 2.20 water Rutabagas, cooked, boiled, drained, without salt cup Gravy, beef, canned /4 cup Snacks, potato chips, barbecue-flavor oz Mushrooms, raw 70 1 cup Bread, cracked-wheat 25 1 slice Snacks, corn-based, extruded, puffs or twists, cheese-flavor oz Snacks, granola bars, soft, uncoated, raisin bar Sauerkraut, canned, solids and liquids cup 2.15 Page 14 of 25

15 11510 Sweet potato, cooked, boiled, without skin potato Soup, chicken noodle, dehydrated, prepared with water cup Pie, blueberry, commercially prepared piece Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS 30 1 cup Dandelion greens, cooked, boiled, drained, without salt cup Cereals ready-to-eat, GENERAL MILLS, Corn CHEX 30 1 cup Soup, vegetarian vegetable, canned, prepared with equal volume cup 2.10 water, commercial Bread, reduced-calorie, wheat 23 1 slice Bread, reduced-calorie, rye 23 1 slice Cereals ready-to-eat, wheat germ, toasted, plain tbsp Snacks, granola bars, soft, uncoated, chocolate chip bar Bread, raisin, toasted, enriched 24 1 slice Parsnips, cooked, boiled, drained, without salt cup Bread, raisin, enriched 26 1 slice Soup, tomato, canned, prepared with equal volume water, commercial cup Waffles, plain, frozen, ready-to-heat, toasted (includes buttermilk) 33 1 waffle Snacks, potato chips, reduced fat oz Beans, snap, green, frozen, cooked, boiled, drained without salt cup Beans, snap, yellow, frozen, cooked, boiled, drained, without salt cup Blackberries, raw cup Bread, reduced-calorie, white 23 1 slice Orange juice, chilled, includes from concentrate cup Snacks, potato chips, plain, salted oz Snacks, corn-based, extruded, chips, barbecue-flavor oz Snacks, potato chips, plain, unsalted oz Snacks, tortilla chips, plain oz Cauliflower, raw cup Bread, white, commercially prepared, toasted 22 1 slice Pancakes, plain, dry mix, complete, prepared 38 1 pancake Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX 29 1 cup Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, 63 1 ear 1.96 without salt Cucumber, with peel, raw large Fast foods, potatoes, hashed brown 72 1/2 cup Cheese, parmesan, grated 5 1 tbsp Tomatoes, red, ripe, canned, whole, regular pack cup Bread, white, commercially prepared (includes soft bread crumbs) 25 1 slice Candies, M&M MARS, "M&M's" Peanut Chocolate Candies pieces Cherries, sour, red, canned, water pack, solids and liquids (includes cup 1.88 USDA commodity red tart cherries, canned) Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT 27 3/4 cup 1.87 BUTTER CRUNCH Pancakes plain, frozen, ready-to-heat (includes buttermilk) 36 1 pancake Snacks, corn-based, extruded, chips, plain oz Snacks, potato chips, made from dried potatoes, sour-cream and onionflavor oz Muffins, wheat bran, toaster-type with raisins, toasted 34 1 muffin Cereals ready-to-eat, GENERAL MILLS, Rice CHEX /4 cup Papayas, raw papaya Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes 28 1 cup 1.85 Page 15 of 25

16 18452 Cake, snack cakes, cupcakes, chocolate, with frosting, low-fat 43 1 cupcake Malted drink mix, natural, with added nutrients, powder heaping tsp Fast foods, potato, mashed 80 1/3 cup Tomato juice, canned, with salt added cup Onions, spring or scallions (includes tops and bulb), raw cup Squash, winter, all varieties, cooked, baked, without salt cup Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes /3 cup Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked /2" biscuit Cereals ready-to-eat, GENERAL MILLS, KIX /3 cup Cereals ready-to-eat, GENERAL MILLS, REESE'S PUFFS 30 3/4 cup Cookies, peanut butter, prepared from recipe 20 1 cookie Cereals ready-to-eat, GENERAL MILLS, APPLE CINNAMON 30 3/4 cup 1.80 CHEERIOS Cookies, molasses 32 1 cookie, large (3-1/2" to 4" Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt cup Asparagus, frozen, cooked, boiled, drained, without salt 60 4 spears Pumpkin, cooked, boiled, drained, without salt cup Cereals ready-to-eat, wheat, puffed, fortified 12 1 cup Bread, italian 20 1 slice Raspberries, frozen, red, sweetened cup Watermelon, raw wedge Orange juice, raw cup Cereals ready-to-eat, KELLOGG, KELLOGG'S SMACKS 27 3/4 cup Cake, snack cakes, creme-filled, chocolate with frosting 50 1 cupcake Pie, lemon meringue, commercially prepared piece Orange juice, frozen concentrate, unsweetened, diluted with 3 volume cup 1.69 water Oranges, raw, all commercial varieties cup Sausage, Vienna, canned, chicken, beef, pork 16 1 sausage Snacks, potato chips, made from dried potatoes, plain oz Cocoa mix, powder, prepared with water serving Cocoa mix, powder heaping tsp Cake, angelfood, commercially prepared 28 1 piece Cucumber, peeled, raw large Gelatin desserts, dry mix, prepared with water 135 1/2 cup Turnip greens, cooked, boiled, drained, without salt cup Squash, summer, all varieties, cooked, boiled, drained, without salt cup Biscuits, plain or buttermilk, refrigerated dough, lower fat, baked /4" biscuit Bananas, raw cup Snacks, KELLOGG, KELLOGG'S NUTRI-GRAIN Cereal Bars, fruit 37 1 bar Seeds, sesame seed kernels, dried (decorticated) 8 1 tbsp Sweet rolls, cinnamon, refrigerated dough with frosting, baked 30 1 roll Cake, sponge, commercially prepared 30 1 shortcake Cereals ready-to-eat, KELLOGG, KELLOGG'S COCOA KRISPIES 31 3/4 cup Snacks, potato chips, made from dried potatoes, light oz Potatoes, french fried, frozen, home-prepared, heated in oven, without strips 1.59 salt Tomatoes, red, ripe, raw, year round average cup Peaches, frozen, sliced, sweetened cup Peaches, canned, juice pack, solids and liquids cup 1.56 Page 16 of 25