Alcoholic Beverages



Alcoholic Beverages | |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Beer, light |12 oz  can or bottle |6.9 |0 |110 |

|Beer, regular |12 oz  can or bottle |11.9 |0 |144 |

| | | | |  |

|Cocktails: (carbohydrates depend on|  |  |  |  |

|recipe used) |2.5 fluid ounces | | |180 |

|Alexander |2.5 fluid ounces | | |120 |

|Bacardi |3 fluid ounces | | |250 |

|Black Russian |5 fluid ounce | | |116 |

|Bloody Mary |2 fluid ounces | | |120 |

|Daiquiri |7 fluid ounces | | |115 |

|Gin Rickey |7.5 fluid ounces | | |170 |

|Gin & Tonic |2.25 fluid ounces | | |165 |

|Grasshopper |4.5 fluid ounces | | |310 |

|Mai Tai |2.5 fluid ounces | | |130 |

|Manhattan |3 fluid ounces | | |155 |

|Margarita |2.5 fluid ounces | | |137 |

|Martini |10 fluid ounces | | |215 |

|Mint Julep |4 fluid ounces | | |180 |

|Old Fashioned |4.5 fluid ounces | | |260 |

|Pina Colada |7 fluid ounces | | |175 |

|Screwdriver |8 fluid ounces | | |230 |

|Singapora Sling |7.5 fluid ounces | | |120 |

|Tom Collins |3 fluid ounces | | |125 |

|Whisky Sour |3.5 fluid ounces | | |270 |

|White Russian | | | | |

|Distilled gin, rum, vodka, & |1 ounce |0 |0 |65 |

|whiskey (80 proof) | | | | |

|Liqueur, coffee (53 proof) |1 ounce |16.3 |.1 |117           |

|Liqueur, creme de menthe (72 proof)|1 ounce |14 |.1 |125 |

|Wine, red |1 wine glass (4 ounces)|1.7 |0 |91 |

|Wine, white |1 wine glass (4 ounces)|1.7 |0 |86 |

|Wine, rose |1 wine glass (4 ounces)|3.1 |0 |90 |

|Wine, dessert |3 ounces |10.04 |0 |130 |

|Wine, port |2 ounces |6 |0 |86 |

| |

| |

|Beef |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Ground Beef, lean (broiled or |4 ounces |0 |20.9 |308  |

|grilled) |4 ounces |0 |8.5 |290  |

|Ground Beef, extra lean (broiled or|4 ounces |0 |23.5 |328             |

|grilled)) | | | | |

|Ground Beef, regular (broiled or | | | | |

|grilled) | | | | |

|Pepperoni |1 ounce |0 |13 |148 |

| |1 slice | |2.33 |27 |

|Flank Steak (broiled or grilled) |4 ounces |0 |14.2 |256 |

|Porterhouse Steak, prime grade |4 ounces |0 |37.6 |445 |

|(broiled or grilled) | | | | |

|Round Steak (broiled or grilled) |4 ounce |0 |15 |265 |

|Sirloin Steak, lean (broiled or |4 ounces |0 |9.1 |229 |

|grilled) | | | | |

|Tenderloin Steak or Roast |1 ounce |0 |6.5 |80.2 |

| |1 pound | |104 |1283.7 |

|T-Bone Steak (broiled or grilled) |4 ounces |0 |26.5 |359 |

| | | | |  |

| |

| |

|Bread |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Breads, all types, regular sliced |1 slice (1 ounce) |13 |1 |60 to 80 |

|Bread, French and Sourdough |1 slice (1 ounce) |16.6 |1 |88 |

|Bread, very thin sliced (diet) |1 slice |8 |.5 |40 |

|Bread Crumbs, plain (dry) |1 cup |23 |1 |120 |

|Eggroll Wrapper |1 each |4.5 |0 |23 |

|English Muffin, plain (inc. |1 each |27 |1 |135 |

|sourdough) | | | | |

|Panko breading |1/2 cup |  |1 |110 |

|Pita Bread, white, whole wheat |1 (6.5" dia) |28 |2 |150 |

|Spring Roll Skins or Wrappers (Rice|2 ounces |41 |1 |200 |

|Paper) | | | | |

|Tortilla, flour, low-fat, low carb |1 each |11 |2 |50 |

|Tortilla, flour, 100% fat free |1 each |24 |30 |90 |

|Tortilla, corn, king size, 98% fat |1 each |25 |1 |120 |

|free | | | | |

|Won Ton Wrapper |1 each |4.6 |.1 |23 |

|  |

| |

|Cereal |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Cheerios |1 cup | |1.8 |109.5 |

|Corn Flakes |1 cup |24 |.2 |100 |

|Corn Grits, white |1/4 cup uncooked |  |.5 |140 |

| |1 cup cooked | |.5 |145 |

|Frosted Flakes |3/4 cup | |.2 |119.2 |

|Grape Nuts |1/2 cup | |1.1 |208 |

|Kashi, puffed |3/4 cup | |1 |90 |

|Rice Krispies |1 1/4 cups | |.4 |124.4 |

|Rolled Oats (Oatmeal), quick |1 cup cooked |  |2.3 |145 |

| |1 cup uncooked | |5.1 |311 |

|Raisin Bran |1 cup | |1.5 |186 |

|Shredded Wheat |2 biscuits | |.6 |156.4 |

| | | | |  |

|  |

|Cheese |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Blue Cheese, Danish |1 ounce |.7 |8.1 |100 |

|Brie |1 ounce |.1 |7 |85 |

|Camembert |1 ounce |.1 |11.9 |122 |

|Cheddar, regular |1 ounce |.4 |9.4 |114 |

|Cheddar, low fat |1 ounce |0 |5 |80 |

|Chevre |1 ounce | |7.1 |88 |

|Cottage Cheese, regular |1/2 cup |4 |5 |117 |

|Cottage Cheese, 2% low-fat |1/2 cup |4 |2 |100 |

|Cottage Cheese, fat-free |1/2 cup |3 |0 |70 |

|Cream Cheese, regular |1 ounce |.8 |10 |99 |

| |3-ounce package |2.3 |29.6 |297 |

|Cream Cheese, light or low fat |1 ounce |2 |5 |65 |

|Cream Cheese, fat-free |1 ounce |2 |0 |27 |

|Edam Cheese |1 ounce |.4 |7.9 |101 |

|Feta Cheese, cow or sheep |1 ounce |1.2 |6 |75 |

|Fontina Cheese |1 ounce |.4 |8.8 |110 |

|Goat Cheese |1 ounce | |9 |103 |

|Gorgonzota |1 ounce | |9.6 |109 |

|Gouda |1 ounce |.6 |8 |101 |

|Gruyere |1 ounce | |9.2 |117.1 |

|Havarti |1 ounce |.3 |10.4 |117 |

|Laughing Cow, Creamy Swiss, Light |1 wedge | |2 |35 |

|Monterey Jack |1 ounce |.2 |9 |106 |

|Mozzarella, whole milk |1 ounce |.6 |6.1 |80 |

|Mozzarella, part skim, low moisture|1 ounce |.8 |4.9 |79.4 |

|Parmesan Cheese |1 ounce |.9 |7.3 |111 |

|Parmesan Cheese, grated |1 tablespoon |.2 |2 |23 |

| |1 ounce |1.1 |8.5 |129 |

|Provolone |1 ounce |.6 |7.7 |100 |

|Ricotta, whole milk |1 ounce |.9 |3.7 |49 |

|Roquefort |1 ounce |.6 |8.9 |102 |

|Swiss |1 ounce |1 |7 |100 |

| | | | |  |

|  |

| |

|Chocolate |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Chocolate Syrup, fudge-type |2 tablespoons |24 |3 |133 |

|Chocolate Syrup, light |2 tablespoons |12 |0 |50 |

| | | | |  |

|Hot Fudge Topping, regular |2 tablespoons |14 |4 |100 |

|Cocoa, dry powder, unsweetened |1 tablespoon |3 |1 |12 |

| |1 cup |47 |12 |197 |

|  |

| |

|Coffee Drinks - Starbucks Coffee |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Starbucks, Carmel Frappuccino |16 fluid ounces | | |430 |

|Coffee, whip | | | | |

|Starbucks, Carmel Frappuccino |16 fluid ounces | | |260 |

|Coffee only | | | | |

| | | | | |

|Starbucks, Caffe Latte, non-fat |16 fluid ounces | | |165 |

|milk | | | | |

|Starbucks, Caffe Latte, whole milk |16 fluid ounces | |14 |260 |

| | | | | |

|Starbucks, Caffe au Lait, whole |16 fluid ounces | |8 |140 |

|milk | | | | |

|Starbucks, Caffe au Lait, non-fat |16 fluid ounces | |0 |90 |

|milk | | | | |

| | | | | |

|Starbucks, Caffe Americano, whole |16 fluid ounces | |0 |15 |

|milk | | | | |

| | | | | |

|Starbucks, Caffe Mocha, whole milk,|16 fluid ounces | |22 |400 |

|whip | | | | |

|Starbucks, Caffe Mocha, non-fat |16 fluid ounces | |12 |330 |

|milk, whip | | | | |

|Starbucks, Caffe Mocha, non-fat |16 fluid ounces | |2 |220 |

|milk, no whip | | | | |

| | | | | |

|Starbucks, Cappuccino, whole milk |16 fluid ounces | |8 |150 |

|Starbucks, Cappuccino, non-fat milk|16 fluid ounces | |0 |100 |

| | | | | |

|  |

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|Condiments  - Cooking Ingredients |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Beef Broth or Stock, fat-free |1 cup |  |0 |16.8 |

|Cornstarch |1 tablespoon |7.3 |0 |30 |

| | | |  | |

|Cream of Mushroom Soup, 98% |1/2 cup |9 |2.5 |70 |

|fat-free |1/2 cup |9 |6 |100 |

|Cream of Mushroom Soup, regular | | | |  |

|Cream of Tartar |1 teaspoon |.6 |0 |2 |

| | | | |  |

|Gelatin, unflavored |1 package (Knox) |0 |0 |25 |

|Gelatin, flavored, sugar-free |1 (.6-ounce) pkg |0 |0 |6 |

|  |  | | | |

|Horseradish. prepared |1 teaspoon |0 |0 |5 |

| | | | |  |

|Ketchup (Catsup) |1 tablespoon |4 |0 |15 |

|  |1 cup |64 |0 |240 |

| | | | |  |

|Mayonnaise, regular |1 tablespoon |0 |11 |64 |

|Mayonnaise, light |1 tablespoon |1 |5 |50 |

|Mayonnaise, reduced fat |1 tablespoon |2 |0 |20 |

|Mayonnaise, fat free |1 tablespoon |2 |0 |11 |

|Mayonnaise, Weight Watchers, light |1 tablespoon |1 |5 |50 |

| | | | |  |

|Mustard, Dijon |1 tablespoon |1 |0 |18 |

|Mustard, yellow |1 tablespoon |1 |.1 |10 |

| | | | |  |

|Olives, Kalamata, pitted |4 olives |2 |4.5 |45 |

|Olives, Spanish, green with |2 olives |1 |1 |15 |

|pimiento | | | |  |

|Onion Powder |1 teaspoon |1.8 |0 |5 |

|Onion Salt |1 teaspoon |.4 |0 |1 |

|Onion Soup Mix, dry |1 package (4 |24 |2 |118 |

| |tablespoons) | | |  |

|Nori, toasted seaweed |1 sheet |2 |0 |10 |

| | | | |  |

|Pickle, bread & butter, slices |1 ounce |4.7 |.1 |20 |

|Pickle, dill |1 medium (3 3/4") |2.7 |1 |12 |

|Pickle, sweet |1 large (3") |11.1 |.1 |41 |

|Pickle, relish sweet |1 tablespoon |2.9 |.2 |114 |

| | | | |  |

|Salsa |2 tablespoons |1 |0 |6 |

| |1 cup |16 |0 |48 |

|Sour Cream, regular |2 tablespoons (1 ounce)|2 |6 |61 |

|Sour Cream, light |2 tablespoons (1 ounce)|2 |3 |40 |

|Sour Cream, fat-free |2 tablespoons (1 ounce)|2 |0 |20 |

| | | | |  |

|Soy Sauce |1 tablespoon |1 |0 |11 |

| |1/4 cup |3.2 |.1 |35 |

| | | | |  |

|Vanilla Extract |1 teaspoon |.3 |0 |10 |

| | | | |  |

|Vinegar, cider |1 tablespoon |.4 |0 |2 |

|Vinegar, balsamic |1 tablespoon |.6 |0 |5 |

|Vinegar, raspberry |1 tablespoon |.7 |0 |7 |

|Vinegar, rice |1 tablespoon |.6 |0 |2 |

| | | | |  |

|Wasabi, powder |1/4 ounce |4.9 |0 |24 |

|Worcestershire Sauce |1 teaspoon |1 |1 |5 |

|Yeast, Bakers, active-dry |1/4 ounce |2.7 |.3 |20 |

|Yeast, Bakers, rapid rise |1/4 ounce |3 |0 |20 |

| | | | |  |

|  |

| |

|Crackers |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Melba Toast, plain |1 round |3 |.4 |11.7 |

| | | | |  |

|Norwegian Flat Bread |1 each | |.1 |21.2 |

| | | | |  |

|Rye Krisp |2 triple crackers |11 |.1 |45 |

| | | | |  |

|Saltines |5 crackers |11 |2 |70 |

| |1 oyster cracker | |.1 |4.3 |

| |1 cup crushed | |8.3 |303.8 |

| | | | |  |

|Wasa rye crisp bread |1 each | |.1 |36.6 |

| | | | |  |

|  |

| |

|Dairy |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Chocolate Milk, regular |1 cup |26 |8 |210 |

|Chocolate Milk, low fat 2% |1 cup |26 |5 |180 |

|Chocolate Milk, low fat 1% |1 cup |26 |3 |160 |

|Chocolate Milk, fat free |1 cup |26 |2 |150 |

| | | | |  |

|Coconut Milk, regular, canned |1 tablespoon |.4 |3.2 |30 |

|Coconut Milk, light, canned |1 tablespoon |.1 |1 |10 |

| | | | |  |

|Condensed Milk |1/3 cup |56 |8 |320 |

| | | | |  |

|Cream, half & half |1 cup |10.4 |27.8 |315 |

|Cream, 25% fat |1 cup |8.3 |59.8 |583 |

|Cream, whipping, heavy |1 cup |6.6 |88 |821 |

| | | | |  |

|Evaporated Milk, whole |1/2 cup |12 |10 |170 |

|Evaporated Milk, skim |1/2 cup |14 |.3 |100 |

| | | | |  |

|Milk, whole |1 cup |11.4 |9 |157 |

|Milk, 2% fat |1 cup |11.7 |5 |121 |

|Milk, 1% fat |1 cup |11.7 |2.6 |102 |

|Milk, fat-free or skim |1 cup |11.9 |.4 |86 |

| | | | |  |

|Sour Cream, regular |2 tablespoons (1 ounce)|2 |6 |61 |

|Sour Cream, light |2 tablespoons (1 ounce)|2 |3 |40 |

|Sour Cream, fat-free |2 tablespoons (1 ounce)|2 |0 |20 |

| | | | |  |

|Soy Milk |1 cup |4.3 |4.6 |79 |

|Yogurt, Plain (regular) |1 cup |10.6 |7 |139 |

|Yogurt, Plain (low fat) |1 cup |16 |4 |144 |

|Yogurt, Plain (non fat) |1 cup |16 |0 |127 |

| | | | |  |

|  |

| |

|Eggs |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Egg White, large |1 egg white |.3 |0 |17 |

|Egg Whites |1 cup egg whites |2.5 |0 |121 |

| | | | |  |

|Egg Yolk, large |1 |.3 |5 |59 |

| | | | |  |

|Egg Substitute, liquid |1/4 cup (equals 1 egg) |1 |0 |25 |

| | | | |  |

|  |

| |

|Fats, Oils & Spreads |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Butter, whipped |1 tablespoon | |8 |67 |

| | | | |  |

|Ghee |1 ounce |0 |28 |249 |

| | | | |  |

|Lard |1 tablespoon |0 |12.8 |115 |

| |1 cup |0 |205 |1849 |

| | | | |  |

|Oils - canola, corn, olive, |1 teaspoon |0 |5 |40 |

|safflower, soybean, sesame, |1 tablespoon |0 |14 |120 |

|grapeseed | | | |  |

|Oils - almond, walnut, hazelnut, |1 tablespoon |0 |14 |120 |

|sesame, truffle (white & black) | | | | |

|  | | | | |

|Peanut Butter, smooth |2 tablespoons |6.6 |16 |188 |

|Peanut Butter, chunk style |2 tablespoons |6.9 |16 |188 |

|Peanut Butter, reduced fat |1 tablespoon | |6 |95 |

| | | | |  |

|Shortening, vegetable, regular, or |1 tablespoon |0 |12.8 |110 |

|butter flavor | | | | |

|  |

| |

|Flour |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Bread Flour |1 cup |99 |2 |495 |

| | | | |  |

|Cake Flour |1 cup |88 |0 |400 |

| | | | |  |

|Corn (Semolina) Flour |3 tablespoons |23 |0 |110 |

| | | | |  |

|Oat Flour, blend |1 cup |81 |3 |390 |

| | | | |  |

|Potato Starch |1 tablespoon |10 |0 |40 |

| | | | |  |

|Rice Flour |1 cup |124 |4 |560 |

| | | | |  |

|Rye Flour, light |1 cup |82 |1 |374 |

|Rye flour, dark |1 cup |88 |1 |440 |

| | | | |  |

|Soy Flour. low fat |1 cup |33.4 |2.4 |287 |

| | | | |  |

|Tapioca Flour |1/4 cup |26 |0 |100 |

| | | | |  |

|Whole Grain Flour |1 cup |87 |2 |407 |

| | | | |  |

|  |

| |

|Fruits |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Apple cider, canned or bottled |6 ounces |20 |0 |85 |

|Apple juice, unsweetened |6 ounces |21.7 |0 |87 |

| | | | |  |

|Applesauce, canned, unsweetened |1/2 cup |15 |.2 |56 |

|Apricots, fresh |3 medium |11.8 |.4 |51 |

| | | | |  |

|Avocado, fresh |1 ounce |2.1 |5 |46 |

| |1/4 medium |3 |5 |55 |

| |1 medium |14 |30 |324 |

| |1/2 cup, pureed |8.5 |2.8 |185 |

| | | | |  |

|Banana, fresh |1 medium |26.7 |.6 |105 |

| |1/2 cup mashed |26.4 |.6 |104 |

| | | | |  |

|Blackberries, fresh |1/2 cup |9.2 |.3 |37 |

| | | | |  |

|Blueberries, fresh |1/2 cup |10.2 |.3 |41 |

| | | | |  |

|Boysenberries, fresh |1/2 cup |9.2 |.3 |37 |

| | | | |  |

|Cantaloupe, fresh |1/2 medium |22.3 |.7 |94 |

| |1/2 cup cubed |6.7 |.2 |29 |

| | | | |  |

|Cherries, sweet w/o pits, fresh |1/2 cup |12 |.7 |52 |

|Cherries, sour w/o pits, fresh |1/1 cup |9.4 |.2 |39 |

| | | | |  |

|Cherries, dried, tart |1/4 cup |43 |0 |140 |

| | | | |  |

|Cherry, Maraschino |1 each |2 |0 |8 |

| | | | |  |

|Cranberries, whole, fresh |1/2 cup |6 |.1 |23 |

| | | | |  |

|Cranberry Juice, cocktail |6 ounces |26 |0 |110 |

| | | | |  |

|Cranberry Sauce, canned, sweetened |1/2 cup |53.7 |0 |209 |

| | | | |  |

|Currents, dried |1 cup |107 |0 |408 |

| | | | |  |

|Dates, pitted, fresg |1 cup pitted & chopped |134 |.7 |502 |

| |1 date |6 |0 |23 |

| | | | |  |

|Figs, fresh |1 small |8 |0 |30 |

| |1 medium |10 |0 |37 |

| |1 large |12 |0 |47 |

| | | | | |

|Figs, dried |10 figs |122.2 |2.2 |477 |

| | | | |  |

|Grapefruit, pink or red |1/2 medium |16 |.1 |60 |

| |1/2 cup sections |11.1 |.1 |43 |

| |w/juice | | |  |

|Grapefruit Juice, fresh |6 ounces |17 |.1 |72 |

|Grapes, fresh |1 cup |15.8 |.3 |62 |

| | | | |  |

|Grape Juice, canned or bottled |1 cup |37.8 |.2 |154 |

| | | | |  |

|Honeydew Melon, fresh |1/10 medium |11.8 |.1 |46 |

| |1/2 cup cubed |7.8 |.1 |30 |

| | | | |  |

|Kiwifruit, fresh |1 medium |11.3 |.3 |46 |

| |1 large |13.5 |.4 |55 |

| | | | |  |

|Lemon, fresh |1 medium |5.4 |.2 |17 |

| |1 large |7.8 |.3 |25 |

| | | | | |

|Lemon Peel (Zest) |1 teaspoon |.3 |0 |0 |

| |1 tablespoon |1 |0 |0 |

|Lemon Juice, fresh |1 tablespoon | |0 | |

| |1/2 cup |1.3 |0 |4 |

| | |10.5 | |30 |

| | | | |  |

|Lime |1 medium |7.1 |0 |20 |

|Lime Juice, fresh |1 tablespoon |1.4 |0 | |

| |1/2 cup |20.4 |0 |4 |

| | | | |33 |

| | | | |  |

|Mango, fresh |1 medium |35.2 |.6 |135 |

| |1/2 cup sliced |14 |.2 |54 |

| | | | |  |

|Nectarines, fresh |1 medium |16 |.6 |67 |

| |1/2 cup sliced |8.1 |.3 |34 |

| | | | |  |

|Orange, navel, fresh |1 medium |15.4 |.2 |62 |

| | |.5 | | |

|Orange Peel, Zest |1 teaspoon |1.5 |0 |0 |

| |1 tablespoon | |0 |0 |

| | | | |  |

|Orange Juice, fresh |6 ounces |19.3 |.4 |83 |

|Orange Juice, Fresh |1/4 cup |6.4 |.1 |27.6 |

|Orange Juice, canned or bottled |6 ounces |18.4 |.3 |78 |

| | | | |  |

|Papaya, fresh |1 medium |29.8 |.4 |117 |

|Papaya Nectar, canned or bottled |1/2 cup cubed |6.9 |.1 |27 |

| |6 ounces |27.2 |3 |107 |

| | | | |  |

|Peach, fresh |1 medium |9.7 |.1 |37 |

| | | | |  |

|Peach, canned in light syrup |halves |18 |.1 |68 |

|Peach, canned in water |halves |7.5 |.1 |29 |

| | | | |  |

|Pear, fresh |1 medium or large |25.1 |.7 |98 |

| | | | |  |

|Pear, canned in light syrup |halves |19 |.1 |72 |

| | | | |  |

|Pear Nectar |halves |16 |.1 |62 |

| | | | |  |

|Pineapple, fresh, trimmed |1 slice (3/4" thick) |10.4 |.4 |42 |

| |1/2 cup diced |9.6 |.3 |39 |

| | | | |  |

|Pineapple canned water-packed |1 cup (crushed, sliced |  |.2 |78.7 |

| |or chunks) | |0 |15 |

| |1 slice or ring | | |  |

|Pineapple Juice, canned or bottled |6 ounces |25.8 |.2 |104 |

|Plum, fresh, pitted |1 ounce |3.7 |.2 |16 |

|Pomegranate, fresh |1 pomegranate (3-3/8" |36 |0 |105 |

|Pomegranate Juice |dia) |38 |0 |150 |

|  |8 ounces | | | |

|Prickly Pear, fresh |1 medium |9.9 |.5 |42 |

| | | | |  |

|Prunes, dried |10 each |52.7 |.4 |201 |

| | | | |  |

|Prune Juice, canned |6 ounces |33.5 |.1 |136 |

| | | | |  |

|Raisins, seedless |1/2 cup (not packed) |57.5 |.3 |219 |

| |1/2 cup (packed) |65.6 |.4 |249 |

| | | | |  |

|Raspberries, fresh |1/2 cup |7.1 |.3 |31 |

|Raspberry Juice, canned or bottled |8 ounces |30 |0 |120 |

| | | | |  |

|Strawberries, fresh |8 berries | |0 |50 |

| |1/2 cup |5.2 |.3 |23 |

| | | | |  |

|Tangerine, fresh |1 medium |9.4 |.2 |37 |

| | | | |  |

|Watermelon, fresh |1/2 cup diced |5.7 |.3 |25 |

| |  | | |  |

|  |

| | | | | |

|Herbs & Spices | | | | |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Basil, Fresh |2 tablespoons |0 |0 |1 |

|Basil, Dried |1 teaspoon |.9 |0 |2 |

| | | | |  |

|Bay Leaf |1 teaspoon |.2 |0 |2 |

| |1 tablespoon |1.4 |.2 |6 |

|Capers, drained |1 tablespoon |0 |0 |2 |

| | | | |  |

|Chili Powder |1 teaspoon |1.4 |.4 |6 |

| |1 tablespoon |4.1 |1.3 |24 |

|Cinnamon, ground |1 teaspoon |1.8 |.1 |6 |

| |1 tablespoon |5.4 |.2 |18 |

|Cloves, ground |1 teaspoon |1.4 |.4 |7 |

| |1 tablespoon |4 |1.3 |21 |

|Coriander Leaf (Cilantro), dried |1 teaspoon |.3 |0 |2 |

|Coriander Seed |1 tablespoon |.9 |.1 |5 |

| |1 tablespoon |2.8 |.9 |15 |

| | | | |  |

|Cumin Seeds |1 tablespoon |2.7 |1.3 |23 |

| | | | |  |

|Curry Powder |1 teaspoon |1.2 |.3 |6 |

| |1 tablespoon |3.7 |.9 |20 |

|Dill Weed, dried |1 teaspoon |.6 |0 |3 |

| |1 tablespoon |1.7 |1 |8 |

|Dill Weed, fresh |1 cup sprigs |.6 |.1 |4 |

|Dill Seeds |1 tablespoon |3.6 |1 |20 |

| | | | |  |

|Garlic Powder |1 teaspoon |1.1 |0 |9 |

|Garlic Salt |1 tablespoon |6.1 |.1 |28 |

| |1 teaspoon |.4 |0 |3 |

| | | | |  |

|Ginger, ground |1 teaspoon |1.3 |.1 |6 |

| |1 tablespoon |3.8 |.3 |19 |

|Ginger Root |1 ounce |4.3 |.2 |20 |

| |5 slices |1.7 |.1 |8 |

|Marjoram, dried |1 teaspoon |.4 |.0 |2 |

| |1 tablespoon |1 |1 |5 |

|Nutmeg, ground |1 teaspoon |1.1 |.8 |11 |

| |1 tablespoon |3.5 |2.5 |37 |

|Oregano, dried |1 teaspoon |1 |.1 |6 |

| |1 tablespoon |3 |.3 |18 |

|Paprika |1 teaspoon |1.2 |.3 |6 |

| |1 tablespoon |3.9 |.9 |20 |

|Parsley, fresh |10 sprigs |.7 |0 |4 |

|Parsley, dried |1/2 cup, chopped |2.1 |.1 |10 |

| |1 tablespoons |.7 |.6 |4 |

| | | | |  |

|Pepper, Black, ground |1 tablespoon |4.2 |.2 |16 |

|Pepper, Red Or Cayenne, ground |1 tablespoon |3 |.9 |17 |

|Pepper, White |1 tablespoon |4.9 |.2 |21 |

| | | | |  |

|Rosemary, fresh |1 tablespoon |0 |.1 |2 |

|Rosemary, dried |1 tablespoon |2.1 |.5 |11 |

| | | | |  |

|Saffron |1 teaspoon |.5 |0 |2 |

|Sage, ground |1 teaspoon |.4 |.1 |2 |

| |1 tablespoon |1.2 |.3 |6 |

| | | | |  |

|Salt, iodized or non-iodized |1 teaspoon |0 |0 |0 |

| |1 tablespoon |0 |0 |0 |

| | | | |  |

|Thyme, dried |1 teaspoon |.9 |.1 |4 |

| |1 tablespoon |2.6 |.3 |12 |

|Thyme, fresh |1 teaspoon |0 |0 |1 |

| | | | |  |

|  |

| |

|Lamb |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Lamb, ground |4 ounces | |26.5 |318.7 |

|Lamb, loin chop (lean) |3 ounces | |5.3 |124 |

|Lamb, rib chop  (lean) |3 ounces | |7 |136 |

|Lamb, shoulder (lean) |3 ounces | |4.9 |116 |

| | | | |  |

|  |

| |

|Meats, Misc. |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Deer, Tenderloin |3 ounces |  |2 |127 |

|Elk, Tenderloin |3 ounces |  |2.9 |138 |

|Pepperoni |10 slices (2 ounces) |  |12 |273 |

|Polska Kielbasa (Healthy Choice) |2 ounces |  |2.5 |80 |

|Smoked Sausage (Healthy Choice) |2 ounces |  |2.5 |80 |

|Smoked Turkey Kielbasa, 95% fat |2 ounces |  |3 |70 |

|free | | | |  |

|  |

| |

|Nuts & Seeds |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Almonds, sliced |1 cup |18 |47 |531 |

|Almonds, slivered |1 cup |21 |55 |624 |

| | | | |  |

|Brazilnuts, whole, shelled |1 ounce (6-8 nuts) |3.5 |19 |183 |

|Brazilnuts, whole, shelled |1 cup |17 |93 |918 |

| | | | |  |

|Caraway Seeds |1 teaspoon |1.1 |.3 |7 |

| |1 tablespoon |3.3 |1 |22.3 |

| | | | |  |

|Cashews, dry roasted |1 ounce |9 |13 |162 |

| |1 cup (halves & whole) |45 |63 |796 |

| | | | |  |

|Fennel Seeds |1 teaspoon |1.1 |.3 |7 |

| |1 tablespoon |3 |.9 |20 |

| | | | |  |

|Filberts (hazelnuts), whole |1 each | |.8 |8.7 |

| |1 ounce |4.4 |18 |179 |

| |1 cup |20.7 |84 |853 |

|Filberts (hazelnuts), chopped |1 cup |17.6 |72 |727 |

| | | | |  |

|Macadamia, whole & halves |1 ounce (10-12 nuts) |3.9 |21 |199 |

| | | | |  |

|Peanuts, cooked & shelled |1 ounce |6 |6.2 |90.2 |

| |1/2 cup |12 |36 |414 |

|Peanuts, dry roasted |1 ounce |5 |14 |160 |

| | | | |  |

|Peanut Butter, creamy or smooth |2 tablespoons |6.6 |16 |189 |

|Peanut Butter, low-fat |2 tablespoons |  |2.5 |100 |

| | | | |  |

|Pecan, halves |1 ounce (20 nuts) |5 |20.4 |190 |

|Pine Nuts |1 ounce |4 |14 |146 |

| |1 tablespoon |1.4 |5 |51 |

|Pistachios |1-ounce (47 nuts) |7 |13.7 |164 |

| |1 cup |31.8 |61.9 |739 |

|Poppy Seeds |1 teaspoon |  |1.3 |14.9 |

| |1 tablespoon | |3.9 |46.9 |

|Sesame Seeds, toasted |1 teaspoon |.9 |1.5 |10 |

| |1 tablespoon |2.1 |4.5 |52 |

| | | | |  |

|Tahini (sesame butter) |1 tablespoon |4 |8 |95 |

| | | | |  |

|Walnuts |1-ounce (14 halves) |5.2 |17.5 |142 |

| |1 cup (50 halves) |18.3 |62 |784.8 |

| |1 cup (chopped or |22 |74 |770 |

| |pieces) | | | |

|  |

| |

|Pasta, Noodles, Rice & Grains - NOTE: 2 ounces dried pasta = 1 cup cooked pasta |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Bulgur (Tabbouleh) |1 cup dry |106.2 |1.9 |479 |

| |1 cup cooked |33.8 |.4 |152 |

| | | | |  |

|Couscous |1 cup dry |142.5 |1.2 |692 |

| |1 cup cooked |41.6 |.3 |201 |

| | | | |  |

|Noodles (Chinese chow mein) |1 cup |25.9 |13.8 |237 |

| | | | |  |

|Noodles (Japanese soba, somen, |2 ounces dry |46 |.3 |200 |

|rice) | | |  |  |

|Pasta (egg noodles, linguine, |2 ounces dry |42.6 |1 |212 |

|macaroni, spaghetti, spials, | | |  |  |

|lasagne, etc.) |  | | | |

|  | | | | |

|Rice, arborio |3 tablespoons dry |34 |.4 |150 |

| |1 cup cooked |53.4 |.5 |241 |

|Rice, brown long-grain |1 cup dry |142.9 |5.4 |684 |

| |1 cup cooked |44.8 |1.8 |216 |

|Rice, white long grain (parboiled |1 cup dry |79.4 |.3 |360 |

|or instant) |1 cup cooked |35.1 |.3 |161 |

|Rice (glutinous or Sushi) |1 cup dry |151.1 |1 |685 |

| |1 cup cooked |50.8 |.5 |234 |

|Rice, wild |1 cup raw |119.8 |1.7 |571 |

| |1 cup cooked |35 |.6 |166 |

| | | | |  |

|  |

| |

|Pork |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Bacon, cooked |1 medium slice |  |4 |52 |

| |3 medium slices | |12.5 |156 |

| |1 pkg (12 ounce) | |62.4 |780 |

| | | | |  |

|Bacon Bits |1 tablespoon | |1 |33 |

|Bacon, Canadian style |2 slices | |4 |89 |

| | | | |  |

|Bologna, pork |1 slice |  |4.6 |56.8 |

| |1 ounce | |5.6 |70 |

| | | | |  |

|Bratwurst |2-ounce link | |22 |256 |

| | | | |  |

|Ground Pork |1 ounce |  |6 |74.6 |

| |4 ounces | |23.9 |297 |

| | | | |  |

|Ham, cured (butt, lean) |3.5 ounces | |5 |159 |

|Ham, fresh (lean) |3.5 ounces | |6 |222 |

|Ham, smoked |3.5 ounces | |11 |175 |

| | | | |  |

|Luncheon meat, beef/pork |1 ounce slice | |6.11 |76 |

| | | | |  |

|Pork Chop, cooked and trimmed of | | | | |

|fat |2.5 ounces | |7.5 |166 |

|   center cut |3 ounces | |6.9 |171 |

|   top loin chops |3 ounces | |8.3 |186 |

|   rib chops | | | | |

|Pork Roast, cooked and boneless | | | | |

|   Loin (tenderlooin) Roast |3 ounces | |5.7 |165 |

|   Rib Roast |3 ounces | |8.6 |182 |

| | | | |  |

|Spare Ribs, roasted |6 medium | |35 |396 |

| | | | |  |

|Tenderloin Roast (lean and roasted)|3 ounces | |4.1 |130 |

| |1 pound | |21.8 |740.8 |

| | | | |  |

|  |

| |

|Poultry |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Chicken Breast (w/o skin) |1/2 breast |0 |3 |142 |

| | | | |  |

|Chicken Leg (w/o skin) |1 leg or drumstick |0 |2 |76 |

| | | | |  |

|Chicken Meat, roasted |1 cup (chopped or |0 |8 |241 |

| |diced) | | |  |

|Chicken, whole, meat only, raw |2 pounds |0 |24 |1006 |

| | | | |  |

|Chicken Thigh (w/o skin) |1 thigh |0 |6 |109 |

| | | | |  |

|Chicken Hotdog |1 | |9 |116 |

| | | | |  |

|Turkey breast, processed |1 ounce |  |2 |51 |

|Turkey breast, BBQ |3.5 ounce | |5 |135 |

|Turkey breast, roasted |3.5 ounce | |3 |115 |

|Turkey breast, smoked |3.5 ounce | |4 |120 |

|Turkey breast, white meat, no skin |3 ounce | |5 |120 |

|Turkey, dark meat, no skin |3 ounce | |7 |140 |

| | | | |  |

|Turkey hot dog |1 | |8 |102 |

| | | | |  |

|Turkey, ground |4 ounces |  |9.4 |169.9 |

| |1 pound | |37.5 |675.9 |

| | | | |  |

|Turkey Kielbasa, 95% fat free |2 ounces |  |3 |70 |

| | | | |  |

|  |

| |

|Seafood |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Caviar |1 ounce | |4.4 |72 |

| | | | |  |

|Clams, raw |1 each small |  |.1 |6.7 |

| |1 each medium | |.1 |10.7 |

| |1 cup w/liquid | |2.2 |168 |

| |9 large or 20 small | |1.7 |133 |

| |1 pound w/shells | |.7 |50.3 |

| | | | |  |

|Clams, canned |1 cup w/liquid | |3.1 |236.8 |

| | | | |  |

|Clams Juice, canned or bottled |1 tablespoon |0 |0 |0 |

| |1 cup | |0 |4.8 |

| | | | |  |

|Cod |3.5 ounces | |.3 |85 |

| | | | |  |

|Crab Meat, cooked |3 ounces |.6 |1 |90 |

|(Dungeness, Blue, King & Lump) |1 pound |3.3 |4.4 |391 |

| |1 whole crab | |1.6 |139.7 |

| | | | |  |

|Flounder/Sole |3.5 ounces | |.5 |68 |

| | | | |  |

|Grouper |3.5 ounces | |1 |87 |

| | | | |  |

|Halibut |3 ounces |  |1.9 |93.5 |

| |6 ounces | |3.8 |187 |

| |1/2 fillet | |4.7 |224 |

| | | | |  |

|Lobster |1  ounce |  |1 |33 |

| |3.5 ounces | |2 |91 |

| | | | |  |

|Mussels, w/o shells |1 ounce |  |.6 |24.4 |

| |3 ounces | |1.9 |73 |

| | | | |  |

|Oysters, Pacific raw |1 medium |  |1.2 |40.5 |

| |4 ounces | |2.3 |81 |

|Oysters, Eastern raw |1 medium | |.2 |8.2 |

| | | | |  |

|Red Snapper |3.5 ounces | |2 |93 |

| | | | |  |

|Salmon, Atlantic |3 ounces | |9.2 |155.6 |

|Salmon, Atlantic |1 pound | |34.8 |612.5 |

| |2 pounds | |69.6 |1225 |

| | | | |  |

|Salmon, Chinook |3 ounces |  |8.9 |153 |

|Samon, Coho |3 ounces | |5 |124 |

|Salmon, Chum |3 ounces | |3.2 |102 |

|Salmon, Sockeye |3 ounces | |7.3 |142.8 |

|Salmon, smoked |3.5 ounces | |9 |176 |

| | | | |  |

|Salmon, pink canned |3 ounces |  |5 |118 |

| |1 can (14 3/4-oz) | |27.4 |630.5 |

| | | | |  |

|Scallops, raw |2 large or 5 small |  |.2 |26.4 |

| |3 ounces | |.6 |74.8 |

| |1/2 pound | |1.6 |199.4 |

|Shrimp or Prawns |1 small each |  |.1 |5.3 |

| |1 medium each | |.1 |6.4 |

| |1 large | |.1 |7.4 |

| |3 ounces | |1.5 |90 |

|Shrimp, canned & drained |1 ounce | |.3 |25 |

| | | | |  |

|Trout, Rainbow |3.5 ounces | |11 |195 |

| | | | |  |

|Tuna, fresh |3.5 ounces | |8 |177 |

| | | | |  |

|Tuna, solid white, canned in water |2 ounces |0 |1 |70 |

| |3-ounce can or pouch |0 |1 |90 |

| |7-ounce can or pouch |0 |2 |180 |

| | | | |  |

|  |

| |

|Snacks |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Popcorn, 94% fat free (average most|1/2 (1.5 oz) microwave |28 |2.5 |130 |

|brands) |package |56 |5 |260 |

| |1 (3 oz) microwave | | | |

| |package | | | |

|Popcorn, popped without oil or |1 ounce dry or 1 quart |20 |1 |109 |

|butter |popped | | |  |

|  |

| |

|Sugar and Sweeteners |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Honey |1 tablespoon |16 |0 |60 |

|Molasses, dark, unsulphured |1 tablespoon |16 |0 |60 |

|Sugar, granulated |1 teaspoon (level) |4 |0 |15 |

| |1 tablespoon |11.9 |0 |46 |

| |1 cup |199 |0 |770 |

| |1 cube |2.5 |0 |9 |

| |1 packet (2 ounces) |6 |0 |23 |

|Sugar, Bakers or superfine |1 teaspoon | |0 |15 |

|Sugar, brown |1 teaspoon |4 |0 |17 |

| |1 tablespoon |12 |0 |41 |

| |1/4 cup, packed |16 |0 |68 |

| |1/2 cup |32 |0 |136 |

|Sugar, powdered or confectioners, |1 tablespoon |8 |0 |31 |

|unsifted |1 cup |119 |.1 |462 |

|Syrup, Maple |1 tablespoon | |0 |50 |

| | | | |  |

|  |

| |

|Sushi Rolls (figures are estimates as every cook makes their sushi a little different) |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|California Roll |1 roll (appx 6 to 7 | |8.5 |266 |

| |pieces) | | | |

|Cucumber Roll |1 roll (appx 6 to 7 | |0 |136 |

| |pieces) | | | |

|Nigiri-Sushi (Fish-wrapped Sushi) |1 piece | |.5 |30 |

|Philadelphia Roll (salmon, cream |1 roll (appx 6 to 7 | |5 |319 |

|cheese, avocado) |pieces) | | | |

|Salmon Sashimi |2 pieces, no rice | |6 |164 |

|Shrimp Tempura roll |1 roll (appx 6 to 7 | |13 |544 |

| |pieces) | | | |

|Spicy Tuna Roll |1 roll (appx 6 to 7 | |11 |290 |

| |pieces) | | | |

|Spider Roll (fried soft-shell |1 roll (appx 6 to 7 | |12 |317 |

|crab): |pieces) | | | |

|Tuna Nigiri |2 pieces over rice | |1 |240 |

| | | | | |

|Pickled Ginger |1 ounce | |0 |20 |

|Miso Soup |1 cup | | |50 |

|Sushi Rice |1 cup | |3 |198 |

| | | | | |

|  |

| | |

|Vegetables | |

|Item |Serving Size |Carbohydrates Grams |Fat Grams |Calories |

|Artichoke, globe |1 medium (11.3 oz) |13. |0 |60 |

| |1 large (14.3 oz) |17 |0 |76 |

| |  | | | |

|Artichoke hearts, canned & |3.5 oz |6 |1.5 |225 |

|marinated | | | |  |

|Asparagus, raw |1 pound |8.9 |.5 |54 |

| |4 spears |2.1 |.1 |13 |

| | | | |  |

|Beans, green (fresh) |1/2 cup |4.9 |.2 |22 |

|Beans, green (canned) & drained |1/2 cup |5.1 |.1 |23 |

| | | | |  |

|Beans, black, canned |1/2 cup |17 |.5 |100 |

| |15-ounce can |34 |1 |200 |

| |  | | | |

|Beans, Garbanzo (chick peas), |1/2 cup |19 |1 |80 |

|canned |15.5-ounce can |38 |2 |160 |

| |  | | | |

|Beans, Kidney, canned |1/2 cup |19 |.4 |104 |

| |  | | | |

|Beans, White, canned |1/2 cup |19 |.5 |110 |

| |15-ounce can |38 |1 |220 |

| |  | | | |

|Beans, lentils, dried |1/2 cup |20 |.4 |115 |

|Beans, Lima, cooked |1/2 cup |26.8 |.4 |139 |

|Beans, refried, canned, regular |1/2 cup |21 |1.2 |121 |

|Beans, refried vegetarian |1/2 cup |15 |1 |70 |

|Beans, navy, cooked |1/2 cup |24 |.5 |129 |

| | | | |  |

|Beets |2 medium |16.3 |.2 |71 |

| |1/2 cup sliced |6.8 |.1 |30 |

| |  | | | |

|Broccoli |1 medium stalk or spear|7.9 |.5 |42 |

| |1/2 cup chopped |2.3 |.2 |12 |

| | | | |  |

|Brussel Sprouts |1 sprout |1.8 |.1 |8 |

| | | | |  |

|Cabbage, Chinese raw |1/2 cup shredded |.8 |.1 |5 |

|Cabbage, green raw |1/2 cup shredded |1.9 |.1 |28 |

|Cabbage, red raw |1/2 cup shredded |2.1 |.1 |10 |

| | | | |  |

|Carrot, raw |1 baby |1 |0 |5 |

| |1 medium |6 |0 |25 |

| |1 large |7 |0 |30 |

| | | | |  |

|Cauliflower |1 medium head |30 |1 |144 |

| |1 floweret |1 |0 |3 |

| | | | |  |

|Celery |1 large stalk or rib |2 |0 |9 |

| |1 medium stalk or rib |1 |0 |6 |

| |1 small stalk or rib |1 |0 |2 |

|Chiles, green, canned |2 TABLESPOONS |2 |0 |10 |

|Corn |1 medium ear |17.2 |1 |77 |

| |1 cup |123 |8 |606 |

|Corn, cream style |1/2 cup |23.2 |.5 |93 |

|Cucumber |1 medium to large |8.8 |.4 |39 |

| | | | |  |

|Eggplant, raw |1 medium |6.4 |.1 |27 |

| | | | |  |

|Endive |1/2 cup chopped |.8 |.1 |4 |

| |1 head |17.2 |1 |86 |

| | | | |  |

|Garlic |1 clove |1 |0 |4 |

| | | | |  |

|Greens (Collards), raw |1/2 cup chopped |1.3 |0 |6 |

|Greens (Collards), boiled drained |1/2 cup chopped |3.9 |.1 |17 |

| | | | |  |

|Jicama (Yam Bean Tuber) |1 ounce |2.5 |.1 |12 |

| |1 pound untrimmed |36.5 |.3 |170 |

| |  |  | | |

|Lettuce, Bibb, Boston or Butterhead|1 head |.4 |3.8 |21 |

|Lettuce, Iceberg |1 medium head |1 |11.3 |70 |

|Lettuce, Leaf |1 1/2 cups shredded | |0 |15 |

| | | | |  |

|Mushrooms, (white or brown) raw |5 medium |3 |0 |20 |

| |1/2 cup pieces or |1.5 |0 |15 |

| |slices | | |  |

|Mushrooms (Portabella) raw |1 large cap |3 |0 |20 |

|Mushrooms, canned |1/2 cup |  |.2 |19 |

| | | | |  |

|Okra |6 pods | |0 |30 |

| | | | |  |

|Onion, yellow, white, red, & sweet |1 large |15 |.2 |65 |

|  |1 medium |9 |.1 |40 |

| |1/2 cup, chopped |7 |.1 |30 |

| |1 tablespoons, chopped |.9 |0 |4 |

| |1 thin slice |.9 |0 |4 |

| |1 medium slice (1/8") | | |6 |

| |1 large slice (1/4") | | |16 |

| |  | | | |

|Onions, green |1 cup chopped |2 |0 |32 |

| |1 large | |0 |8 |

| |1 medium (4 1/8" long) | |0 |5 |

| |1 small (3" long) | |0 |2 |

| |  | | | |

|Onion, dried or dehydrated |1 tablespoon |4.2 |0 |16 |

| |1/4 cup |11.7 |.1 |45 |

| |  | | |  |

|Peas, green, snap |1/2 cup |10 |2 |67 |

| |1 cup |20 |.5 |110 |

|Peas, black-eyed (cooked) |1/2 cup |  |.5 |99 |

|Peas, split peas |1/4 cup dry | |0 |110 |

| |1/2 cup | |0 |34 |

|Peas, Snow | | | | |

|Pepper, bell |1 medium |7 |.2 |35 |

| |2 tablespoons minced |.5 |0 |1 |

| |1/2 cup chopped |4 |.2 |12 |

|Pepper, red roasted |7 ounce jar |4 |0 |50 |

|Pepper, chile |1 pepper | |0 |20 |

|Pepper, chipotle in adobe sauce, |2 tablespoons |2 |.5 |15 |

|canned | | | |  |

|Potato. baked with skin |1 small | |.1 |72.7 |

| |1 medium (7 ounce) |20 |.1 |220 |

| |1 large | |.2 |145.4 |

|Potato, Baby Red-Skinned, boiled |4 ounces |  |.1 |86 |

|Potatoes, Mashed |1/3 cup |  |1 |66 |

|Potato, sweet |1 medium | |0 |130 |

| | | | |  |

|Pumpkin, canned |1 cup |  |.7 |83.3 |

| |15-oz can | |1.75 |140 |

|Radish |3 radishes |1 |0 |5 |

| | | | |  |

|Rutabaga |1/2 cup | |0 |25 |

| | | | |  |

|Sauerkraut, canned, solids & liquid|1 cup drained | |.2 |27 |

| |1 cup undrained | |.3 |44.8 |

| | | | |  |

|Shallot, raw |1 tablespoon |1.7 |0 |7.2 |

| | | | |  |

|Spinach |1 1/2 cups shredded | |0 |40 |

| | | | |  |

|Squash, Acorn |1 medium (1.3 lbs) |44.9 |.4 |172 |

|Squash, Summer |1/2 medium | |0 |20 |

|Squash, Butternut |1 cup cubes | |.1 |63 |

| | | | |  |

|Tomato, whole, raw |1 medium |6 |.4 |26 |

|Tomato, whole, raw |1 large |8 |1 |38 |

|Tomato, Cherry, raw |1 cherry |1 |0 |4 |

|Tomato, Cherry, raw |5 each |4 |0 |10 |

|Tomato, Italian or Plum |1 each |3 |0 |13 |

| | | | |  |

|Tomatoes, whole canned |1/2 cup |5 |0 |23 |

| |1 cup |10 |0 |46 |

| |14.5 oz can |3 |0 |15 |

| |28 oz can |5 |0 |35 |

|Tomatoes, diced or crushed |14.5-ounce can |24.5 |0 |122.5 |

| |28-ounce can |49 |0 |245 |

|Tomato Paste, canned |2 tablespoons |  |0 |30 |

| |1 cup | |0 |241 |

| |6-ounce can | |0 |150 |

|Tomato Sauce, canned |2 tablespoons |  |0 |30 |

| |1 cup | |0 |73.5 |

| |6-ounce can | |0 |150 |

|Tomato juice |1 cup |  |.2 |41 |

| |14.5-oz can | |0 |90 |

| |28-oz can | |0 |280 |

|Tomatillo |1 medium |1.98 |0 |10.88 |

|Vegetable Cocktail Juice (V8 Juice)|1 cup |11 |0 |46 |

| |5.5-ounce can | | |35 |

|Water chestnuts |5-ounce can |  |0 |100 |

|Zucchini |1 small |  |.2 |16.5 |

| |1 medium | |.3 |27.4 |

| |1 large | |.5 |45.2 |

| |1 cup chopped | |.2 |17.4 |

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