YOURGAMEPLAN

TO PREVENTTYPE 2 DIABETES

FAT AND CALORIE COUNTER
More than 1,500 foods, 

including regional foods from 

all parts of the United States.

Complete information on

FAT GRAMS • CALORIES

FAT AND CALORIE COUNTER
Acknowledgments

The fat gram and calorie values in the Fat Counter were 

calculated using the Nutrient Data System (NDS, version 2.8)

from the University of Minnesota Nutrition Coordinating Center.

Appreciation is expressed to Antoinette Angeles, Bonnie Gillis,

Holly Henry, and Gaye Koenning for their conscientious work 

in researching the nutrient values and to Carolyn Huffmyer 

for her preparation of the manuscript. The nutritionists from 

the Diabetes Prevention Program and Women’s Health Initiative

provided valuable suggestions for improving this guide.

Version 1.0

Copyright ©1996 by the University of Pittsburgh.

All rights reserved.

Developed by the Diabetes Prevention Program

Lifestyle Resource Core,

Rena R. Wing, PhD, and Bonnie Gillis, MS, RD.

Supported by the National Institute of Diabetes and Digestive 

and Kidney Diseases, National Institutes of Health.
About the Fat Counter

The Fat Counter is designed to help you keep track of the 

number of fat grams and calories you eat. It shows the grams 

of fat and calories for more than 1,500 commonly eaten foods.

Foods are listed from A to Z.

Regional foods are at the back of the book.

Please note:

• If the food is described as having the “skin removed”

or fat “trimmed,” this has been done before cooking.

• Cooking methods are without added fat unless described 

differently (for example, “stir-fried”).

• Serving sizes are after cooking (if any) and with only the 

parts to be eaten (for example, no bone).

• Modified foods (low-fat, diet, etc.) are described as such.

• Foods containing “mayo” are prepared with imitation 

mayonnaise.

If you eat manufactured products such as frozen dinners or 

store-bought cookies, look at the food label to find the grams 

and calories. You can add these and other foods that are not 

in the Fat Counter to the blank pages at the back of the book.
   (g) 

Anchovies, canned in oil,

drained (1 can = 2 oz)

Apple, 2 3/4" diam

Apple butter

Apple, cider or juice,

unsweetened

Applesauce, unsweetened

Apples, dried

Apricot halves, dried

Apricot nectar, unsweetened 

Apricots, fresh (2 = 1/2 cup)

Artichoke, globe

Asparagus spears

Avocado, black or green skin

Baby corn

Bacon:

turkey

pork

Bacon bits:

imitation

real

Bacon Fat

Bagel:

white, 3" diam

white, with raisins, 3" diam

white, 4" diam

whole wheat, 3" diam

whole wheat, with raisins,

3" diam

whole wheat, 4" diam

1 can

1 each

1 Tbsp

3/4 cup

1/2 cup

1/4 cup

1/4 cup

3/4 cup

1/2 cup

1 med

1/2 cup

1/2 cup

1/2 cup

1 slice

1 slice

1 Tbsp

1 Tbsp

1 Tbsp

1 each

1 each

1 each

1 each

1 each

1 each

4

0

0

0

0

0

0

0

0

0

0

11

0

2

3

1

2

9

1

1

2

1

1

2

94

81

34

87

52

52

77

23

37

60

25

121

20

32

36

32

29

89

157

183

279

168

195

290


   (g) 

Baked Beans:

vegetarian baked beans

pork and beans (Campbell’s®)

Baklava, 2" square

Bamboo shoots, canned

Banana, fresh, 8" long

Banana pudding,

With vanilla wafers

Barbecue sauce

Barley

BBQ sandwich, on a bun:

chicken

pork

beef

Beans and peas, dried (navy, lima,

red, pinto, kidney or black 

beans, split peas, lentils, black 

eye peas, pigeon peas):

no fat added

cooked with bacon,

ham or sausage

Beans, green, or Italian:

no fat added

cooked with bacon, ham 

or sausage

Beans, mung

Beef, canned

Beef jerky:

strip, 8 1/2" x 1" x 1/8"

cut pieces

Beef stew, gravy-based,

with vegetables:

homemade, with round steak,

trimmed, no fat added

1/2 cup

1/2 cup

1 pc

1/2 cup

1 each

1/2 cup

1 Tbsp

1/2 cup

1 med

1 med

1 med

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1 pc

1/2 cup

1 cup

1

2

27

0

0

4

0

0

6

10

18

1

2

0

2

0

10

3

8

3

127

140

381

12

96

152

12

96

245

341

396

129

144

19

34

139

166

67

204

161


   (g) 

homemade, with stew meat,

trimmed, no fat added

homemade, with stew meat,

trimmed, fat added

homemade, with stew meat,

untrimmed, fat added

canned

Beef Stroganoff (no noodles),

homemade:

with round steak, trimmed,

nonfat sour cream, no fat 

added

with beef cubes, trimmed,

nonfat sour cream, no fat 

added

with beef cubes, trimmed,

low fat sour cream, fat added

with beef cubes, untrimmed 

regular sour cream, fat added

Beer (1 can = 12 fl oz):

low calorie

regular, malt, or no alcohol

Beets

Biscochitos (cookie), 1 1/2" diam

Biscuit, from refrigerated 

dough:

buttermilk (Pillsbury®)

buttermilk, flaky 

(Hungry Jack®)

Grands! (Pillsbury®)

Biscuit, from mix, small, 2" diam

Biscuit, mix only:

Bisquick® Light

Bisquick® 

Blackberries, fresh

1 cup

1 cup

1 cup 

1 cup

1 cup

1 cup

1 cup

1 cup

1 can

1 can

1/2 cup

1 pc

1 each

1 each

1 each

1 each

1/3 cup

1/3 cup

1/2 cup

7

11

16

14

5

14

22

37

0

0

0

3

1

4

8

7

2

6

0

192

228

269

237

247

310

378

485

101

148

37

58

50

90

190

125

150

170

37


   (g) 

Blintz, cheese filled, 7" long

Blueberries, fresh

Bok choy:

no fat added

stir-fried

Bologna:

chicken or turkey

beef light or pork

beef, regular

Borscht (beet soup)

Bouillabaisse

Braunschweiger

Bread, rye:

diet

regular 

Bread, white or whole wheat:

diet

regular

Bread pudding, with raisins

Bread crumbs, plain

Breaded and fried steak 

(chicken-fried steak)

Bread stick, 5" long

Breakfast biscuit (McDonald’s®):

plain

with bacon, egg, cheese

with sausage

with sausage, egg

Breakfast Croissan’wich 

(Burger King®):

plain, croissant only

with egg, cheese

with egg, bacon, cheese

with egg, sausage, cheese

1 each

1/2 cup

1/2 cup

1/2 cup

1 oz

1 oz

1 oz

1 cup

1 cup

1 oz

1 slice

1 slice

1 slice

1 slice

1/2 cup

1 cup

3 oz

1 each

1 each

1 each

1 each

1 each

1 each

1 each

1 each

1 each

9

0

0

2

4

6

8

0

8

9

1

1

0

1

9

6

15

1

13

28

29

35

9

20

24

41

184

41

10

30

56

70

88

61

237

102

52

67

40

70

217

427

240

64

262

456

435

519

163

302

348

537


   (g) 

Breakfast drink, instant:

with skim milk

with whole milk

Breakfast fruit drink powders,

pre-sweetened, prepared

(Tang®, etc)

Broccoli

Broccoli, with cheese sauce:

with skim milk, nonfat 

cheese, no fat added

with skim milk, reduced fat 

cheddar, fat added

with whole milk, regular 

cheddar, fat added

Broccoli casserole with 

mushroom soup, mayonnaise,

cheese and crackers:

with nonfat mayo,

nonfat cheese

with reduced calorie mayo,

reduced fat cheddar

with regular mayo, regular 

cheddar

Broth or bouillon:

beef

chicken

Brownie, 2 1/2" square:

without nuts

with nuts

Brussels sprouts

1 cup

1 cup

1 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1 cup

1 cup

1 pc

1 pc

1/2 cup

1

8

0

0

0

5

9

5

13

24

0

1

18

23

0

189

245

115

26

58

100

128

114

176

262

29

39

310

368

33


   (g) 

Brussels sprouts, with cheese 

sauce:

with skim milk, nonfat 

cheese, no fat added

with skim milk, reduced fat 

with whole milk, regular 

cheddar, fat added

Bulgur, cooked

Bun, hamburger, 3" diam

Bun, hamburger, 4" diam

Bun, hot dog, 6" long (regular)

Bun, hot dog (large)

Burrito (Taco Bell®):

light bean

light supreme

bean

beef

Burrito, breakfast,

fast food (McDonald’s®)

Burrito made from 8" tortilla:

bean with cheese

with nonfat refried beans,

reduced fat cheddar

with homemade refried 

beans, regular cheddar

beef, plain

beef with beans and cheese

with nonfat refried beans,

reduced fat cheddar

with homemade refried 

beans, regular cheddar

chicken, plain

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1 each

1 each

1 each

1 each

1 each

1 each

1 each

1 each

1 each

1 each

1 each

1 each

1 each

1 each

1 each

0

6

10

0

2

3

2

3

5

9

14

21

17

10

23

10

9

12

5

69

115

146

74

91

161

123

163

300

373

420

484

280

312

452

228

237

271

190


   (g) 

chicken with beans and cheese

with nonfat refried beans,

reduced fat cheddar

with homemade refried 

beans, regular cheddar

Butter:

whipped

regular

regular

Butter buds

Buttermilk:

1/2% fat

1 1/2% fat

whole

Cabbage:

no fat added

cooked with bacon,

ham or sausage

Cabbage roll, with ground beef

and rice, 3" long x 2" diam:

with diet lean (10% fat) 

ground beef

with regular (25% fat) 

ground beef

Cake, angel food, 1/8 of 10" diam

Cake, yellow or chocolate from 

mix, 3" x 3" x 2":

without icing

with icing, white

with icing, chocolate

1 each

1 each

1 tsp

1 tsp 

1 Tbsp

1 tsp

1 cup

1 cup

1 cup

1/2 cup

1/2 cup

1 roll

1 roll

1 pc

1 pc

1 pc

1 pc

6

10

3

4

12

0

1

4

8

0

2

3

6

0

13

24

27

217

252

23

34

102

6

110

120

149

16

31

95

121

212

296

595

551


   (g) 

Cake, pound, 4 1/2" x 2 1/2" x 1/2":

fat-free

regular 

Calzone, 4" diam:

with cheese and meat

with cheese

Canadian bacon

Candy:

caramels

divinity (1 pc = 0.5 oz)

divinity with nuts 

(1 pc = 0.5 oz)

fudge, 1" cube

plain

with nuts

gumdrops, 1/2" diam

hard (1 pc = 0.2 oz)

jelly beans (1 pc = 0.1 oz)

licorice (1 stick = 0.4 oz)

marshmallows (large size)

taffy (1 pc = 0.5 oz)

truffle (1 pc = 1 oz)

Candy bars:

Baby Ruth®, 2.18 oz bar

chocolate bar, regular size,

1.5 oz bar 

chocolate bar with almonds,

regular size, 1.5 oz bar

granola bar, regular, 0.9 oz bar

granola bar, fat-free, 1.5 oz bar

Hershey’s Kiss®

1 pc 

1 pc

1 pc

1 pc

1 slice

3 pcs

3 pcs

3 pcs

1 pc

1 pc

3 pcs

1 pc

3 pcs

1 stick

1 each

2 pcs

1 pc

1 bar

1 bar

1 bar

1 bar

1 bar

2 pcs

1

10

5

5

2

2

0

3

2

4

0

0

0

0

0

1

11

13

13

14

4

1

3

106

176

99

105

39

92

168

199

84

99

41

22

31

40

23

72

143

274

221

216

110

127

50


   (g) 

M&M’s®, regular pkg = 1.7 oz

M&M’s®, peanuts, regular 

pkg = 1.7 oz

Milky Way®, 2.2 oz bar

Reese’s Peanut Butter Cup®,

1.6 oz pkg of 2

Snickers®, 2.1 oz bar

Caramel, butterscotch syrup

Caramel corn, fat-free,

Cracker Jack® 

Caramel corn, coated popcorn 

with peanuts, Cracker Jack®

Carrots

Carrot and raisin salad:

with nonfat mayo

with reduced calorie mayo

with regular mayo

Catsup

Cauliflower

Cauliflower, with cheese sauce:

with skim milk, nonfat 

cheese, no fat added

with skim milk, reduced fat 

cheddar, fat added

with whole milk, regular 

cheddar, fat added

Caviar

Celery

Cereal, cold:

without nuts

cornflakes

puffed rice

wheat flakes

1 pkg

1 pkg

1 bar

1 pkg

1 bar

1 Tbsp

3 cups

3 cups 

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1 Tbsp

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1 Tbsp

1/2 cup

1 cup

1 cup

1 cup

11

13

10

14

13

0

0

13

0

0

7

16

0

0

0

5

8

3

0

0

0

1

228

244

258

222

271

52

305

505

35

76

124

199

16

17

52

95

124

40

13

110

57

100


   (g) 

with nuts

Mueslix Golden Crunch®

Fruit and Fiber® – Dates,

Raisins, Walnuts

granola

fat-free (Health Valley®)

regular (Nature Valley®)

homemade, with nuts

Cereal, hot:

Cream of Wheat®

no fat added

fat added

grits

no fat added

fat added

oatmeal

no fat added

fat added

Cereal party mix, homemade 

Challah bread, 3 1/2" x 2" x 1/2"

Cheese:

Fat-free cheeses

fat-free cream cheese

Kraft free® (1 slice = 0.75 oz)

Weight Watchers’®, fat-free 

American slices

Reduced fat cheeses

Borden’s Lite-line®

(1 slice = 0.67 oz)

Kraft Light ’N’ Lively®

(1 slice = 0.75 oz)

“Laughing Cow Wedges-Light®”

(1 wedge = 1 oz)

1 cup

1 cup

1/4 cup

1/4 cup

1/4 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1 cup

1 slice

1 oz

1 slice

1 oz

1 slice

1 slice

1 wedge

3

3

1

4

10

0

2

0

2

1

3

22

1

0

0

0

1

3

4

239

173

73

95

174

61

78

73

90

73

90

318

67

23

30

38

30

55

70


   (g) 

Cheddar, Colby, Monterey 

Jack, provolone (generic,

Kraft Light Naturals®,

Kraft Healthy Favorites 

Natural®, Weight Watchers’

Natural®)

Part-skim cheeses

Light cream cheese

Neufchatel®

Mozzarella, part skim

Ricotta, part skim

Whole milk cheeses

American, Cheddar,

Monterey Jack

Blue, Brie, Gouda,

provolone, Swiss

Cream cheese, regular

Farmer’s cheese, regular

Goat’s cheese, feta

Mozzarella

Parmesan cheese, dry grated

Processed cheese

Ricotta

Cheese, cottage:

uncreamed (dry curd)

nonfat

low fat (1% fat)

low fat (2% fat)

creamed (4% fat)

Cheese puffs

1 oz

2 Tbsp

2 Tbsp

1 oz

1/2 cup

1 oz

1 oz

2 Tbsp

1 oz

1 oz

1 oz

2 Tbsp

1 oz

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1 cup

5

5

7

5

10

9

8

10

1

6

7

3

9

16

0

0

1

2

5

11

79

64

75

79

170

114

101

101

29

75

90

46

106

214

61

71

82

101

109

184


   (g) 

Cheese sauce:

with skim milk, nonfat 

cheese, no fat added

with skim milk, reduced fat 

cheddar, fat added

with whole milk, regular 

cheddar, fat added

Cheesecake, 9" diam:

with cream cheese, low 

calorie, commercial

with cottage cheese,

commercial

with light (18% fat) cream 

cheese, homemade

with regular (35% fat) cream 

cheese, homemade

Cherries, sweet, fresh

Chestnuts, roasted

Chicken, light meat only

Chicken, dark meat only 

Chicken a la King

(no toast or rice):

with skim milk, chicken 

breast, skin removed

with whole milk, dark meat,

skin removed

Chicken and vegetable stir fry:

with chicken breast, skin 

removed

with dark meat, skin removed

1/4 cup

1/4 cup

1/4 cup

1/8 pie

1/8 pie

1/8 pie

1/8 pie

1/2 cup

1 each

1 oz

1 oz

1 cup

1 cup

1 cup

1 cup

0

7

11

5

12

27

41

1

0

1

2

14

20

7

9

52

108

146

138

303

474

585

52

19

47

56

283

328

167

184


   (g) 

Chicken breast (1 med = 1/2 breast):

baked with oven coating mix,

skin removed

baked, broiled, or stewed 

skin removed

skin eaten

breaded/battered, pan-fried

skin removed

skin eaten

breaded/battered, deep-fried 

(fast food):

skin removed

skin eaten

Chicken drumstick:

Baked with oven coating mix,

skin removed 

baked, broiled, or stewed

skin removed

skin eaten

breaded/battered, pan-fried

skin removed

skin eaten

breaded/battered, deep-fried

(fast food):

skin removed

skin eaten

Chicken thigh:

baked with oven coating mix,

skin removed

baked, broiled, or stewed

skin removed

skin eaten

1 med

1 med

1 med

1 med

1 med

1 med

1 med

1 med

1 med

1 med

1 med

1 med

1 med

1 med

1 med

1 med

1 med

3

3

9

5

12

17

24

2

2

7

3

8

8

15

4

4

8

161

142

205

174

242

347

439

82

73

123

89

143

178

247

113

102

147


   (g) 

breaded/battered, pan-fried

skin removed 

skin eaten

breaded/battered, deep-fried

(fast food):

skin removed

skin eaten

Chicken wing:

baked with oven coating mix,

skin removed

baked, broiled, or stewed

skin removed

skin eaten

breaded/battered, pan-fried

skin removed

skin eaten

breaded/battered, deep-fried

(fast food):

skin removed

skin eaten

Chicken casserole, with egg 

noodles, mushroom soup, and 

vegetables:

with chicken breast, skin 

removed, no cheese

with chicken breast, skin 

removed, regular cheddar

with dark meat, skin 

removed, regular cheddar

Chicken Creole (no rice):

with chicken breast, skin 

removed

with dark meat, skin removed

1 med 

1 med

1 med

1 med

1 med

1 med

1 med

1 med

1 med

1 med

1 med

1 cup

1 cup

1 cup

1 cup

1 cup

6

10

12

18

2

2

7

3

8

5

12

5

7

9

3

10

121

170

226

295

49

44

102

52

115

94

183

214

242

253

174

221


   (g) 

Chicken fricassee:

with chicken breast, skin 

removed, skim milk

with dark meat, skin 

removed, whole milk

Chicken gizzard:

baked, broiled, or stewed

breaded/battered, pan-fried

breaded/battered, deep-fried

Chicken liver:

baked, broiled, or stewed

breaded/buttered, pan-fried

breaded/buttered, deep-fried

Chicken McNuggets 

(McDonald’s®)

Chicken, 1 whole, baked, broiled,

or stewed:

skin removed (17 oz)

skin eaten (21 oz)

Chicken or turkey breast,

processed

Chicken or turkey roll,

processed

Chicken salad, with chicken breast,

skin removed, no egg:

with nonfat mayo

with reduced calorie mayo

with regular mayo

Chicken sandwich:

Grilled (Wendy’s®)

breaded, fried filet,

without dressing

breaded, fried filet, with 

dressing

1 cup

1 cup

1 cup

1 each

1 each

1 each

1 each 

1 each

1 each

6 pcs

1 med

1 med

1 oz

1 oz

1/2 cup

1/2 cup

1/2 cup

1 each

1 each

1 each

29

20

28

1

2

4

1

2

4

18

31

71

1

2

6

12

21

8

17

28

457

414

468

35

43

87

31

39

79

306

886

1345

30

42

135

183

258

294

382

488


   (g) 

Chicken stew with vegetables:

homemade with chicken 

breast, skin removed,

tomato-based

canned

Chicken tenders (Burger King®)

Chicken with almonds

(Chinese style):

with chicken breast, skin 

removed

with dark meat, skin removed

Chick peas (garbanzos)

Chiles, hot (fresh, canned, or 

roasted)

Chili:

without meat

with diet lean (10% fat) 

ground beef, with beans

with diet lean (10% fat) 

ground beef, no beans

with regular (25% fat) 

ground beef, with beans

with regular (25% fat) 

ground beef, no beans

canned, Hormel®, no beans

Chili sauce

Chimichanga, fried, 7" diam tortilla

bean and cheese

chicken and cheese

beef and cheese

Chinese cabbage:

no fat added

stir-fried

1 cup

1 cup

6 pcs

1 cup

1 cup

1/2 cup

1/2 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 Tbsp

1 each

1 each

1 each

1/2 cup

1/2 cup

4

11

12

14

18

2

0

1

5

6

11

14

16

0

13

15

24

0

2

224

221

232

308

333

134

17

113

203

186

249

243

260

16

256

386

345

10

30


   (g) 

Chipped beef, creamed:

with skim milk, no fat added

with whole milk, fat added

Chipped or dried beef

Chocolate

baking chocolate

carob

chocolate chips

chocolate chips

cocoa powder

cocoa powder

Chocolate pudding:

instant, with skim milk

instant, with whole milk

homemade, with egg and 

skim milk

homemade, with egg and 

whole milk

Chocolate syrup, thin

Chop suey (no noodles):

with vegetables only

with chicken breast, skin 

removed

with beef round steak, trimmed

Chopped ham, lunch meat

Chow mein, canned (no noodles):

with beef

with chicken

Clams (7 med = 3 oz)

Club sandwich, with dressing 

(chicken/turkey with bacon)

Cobbler, peach, pastry topping

1 cup

1 cup

3 oz

1 oz

1 oz

1 Tbsp

1 cup

1 Tbsp 

1 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1 Tbsp

1 cup

1 cup

1 cup

1 oz

1 cup

1 cup

3 oz

1 each

1/2 cup

3

22

3

16

9

3

50

1

12

1

4

6

9

0

3

4

4

5

2

4

2

22

11

192

357

140

148

151

50

805

12

197

116

145

194

220

41

81

125

131

70

114

124

129

481

251


   (g) 

Cocktails with whipping cream

(31% fat):

White Russian

Alexander with gin

Grasshopper

Cocktail sauce

Cocoa or hot chocolate

homemade

with skim milk

with whole milk

made from mix

with water

with skim milk

with whole milk

Coconut, dried, shredded,

unsweetened

Coconut milk:

light

regular

Coffee cake with streusel 

topping, 3" x 3" x 1 1/2" 

without nuts

with nuts

Coffee, espresso 

(regular or decaffeinated) 

Coffee, flavored, prepared from 

mix (amaretto, cappuccino,

Swiss mocha, etc)

Coffee, café au lait, or cappuccino:

with skim milk

with whole milk

Coffee, regular or decaffeinated

3 fl oz

3 fl oz

3 fl oz

1 Tbsp

1 cup

1 cup

1 cup

1 cup

1 cup

1 Tbsp

1 cup

1 cup

1 pc

1 pc

2 fl oz

1 cup

1 cup

1 cup

1 cup

7

9

9

0

1

7

1

1

8

4

12

51

20

23

0

3

0

4

0

225

236

253

16

124

175

125

153

213

38

144

473

448

480

1

77

51

86

5


   (g) 

Coleslaw:

with nonfat mayo

with reduced calorie mayo

with vinaigrette dressing

with regular mayo

Cookies:

small, 1–2" diam

animal crackers

arrowroot

butter, commercial

chocolate chip, homemade

without nuts

with nuts

chocolate covered graham 

crackers

chocolate covered 

marshmallow

fat-free Fig Newtons®

fig bars

fortune cookies

gingersnaps

Girl Scouts

Thin Mints®

Trefoils®

graham crackers, 2 1/2" squares

lady fingers

Lemon Coolers®

macaroons

oatmeal, homemade

Oreo®

Oreo Double Stuff®

peanut butter

sandwich cookies

1/2 cup

1/2 cup

1/2 cup

1/2 cup

12 pcs

4 pcs

4 pcs

3 pcs

3 pcs

3 pcs

2 pcs

2 pcs

2 pcs 

4 pcs

4 pcs

2 pcs

2 pcs

4 pcs

3 pcs

4 pcs 

1 each

3 pcs

2 pcs

2 pcs

2 pcs

3 pcs

0

9

9

21

5

5

9

12

15

9

4

0

2

2

3

4

2

3

1

4

3

5

4

8

9

7

48

111

127

211

122

116

181

222

251

195

106

99

111

99

110

73

51

118

68

125

53

132

104

138

171

150


   (g) 

sugar, commercial

Teddy Grahams®

vanilla wafers

medium, 2 1/2 – 3" diam

butter or sugar, commercial

chocolate chip, homemade

without nuts

with nuts

oatmeal

without nuts

with nuts

peanut butter, commercial

peanut butter, homemade

Pecan Sandies®

large, 3 1/2 - 4" diam

butter or sugar, commercial

chocolate chip, homemade

without nuts

with nuts

oatmeal, homemade, no nuts

peanut butter, commercial

peanut butter, homemade

Cordials and liqueurs:

Amaretto, Cointreau®, crème 

de menthe, Grand Marnier®

Irish Cream liqueur

Corn:

whole kernel

cream-style

on the cob, 5" ear, plain

on the cob, 5" ear, with fat

Corn bread, 3" x 3" x 1"

Corn chips

Corn dog

3 pcs

8 pcs

6 pcs

1 pc

1 pc

1 pc

1 pc

1 pc

1 pc

1 pc

1 pc

1 pc

1 pc

1 pc

1 pc

1 pc

1 pc

1 fl oz

1 fl oz

1/2 cup

1/2 cup

1 ear

1 ear

1 pc

1 cup

1 each

7

1

6

4

5

6

3

6

3

10

5

6

16

19

7 

5

18

0

2

0

1

1

5

7

9

25

136

42

147

75

98

111

82

114

67

189

85

125

295

335

176

112

335

80

89

66

104

83

117

180

142

341


   (g) 

Corned beef:

lunch meat, deli

round or canned

brisket

Couscous

Crab:

Blue

soft shell, breaded/ 

battered, pan-fried

Dungeness or Alaskan King

Crab cake, fried, 3 1/2" diam x 1/2"

Crackers, regular:

butter, round 

cheese rounds

club

crackers with cheese or 

peanut butter filling

Cuban crackers

goldfish

graham, 2 1/2" square

matzo, 6" diam

Melba, round

oyster

rice cake, 4" diam

rice crackers

Ritz®

Ry Krisp® triple cracker

saltines/soda

Triscuits®

Wheat Thins®

Crackers, reduced fat:

Ritz®

Triscuits®

Wheat Thins®

1 oz

3 oz

3 oz

1/2 cup

2 oz

2 oz

3 oz

1 each

8 pcs

8 pcs

8 pcs

4 pcs

6 pcs

30 pcs

4 pcs

1 pc

6 pcs

20 pcs

2 pcs

1 oz

8 pcs

4 pcs

8 pcs

6 pcs

16 pcs

5 pcs

8 pcs

18 pcs

1

13

16

0

1

2

2

17

7

6

6

7

3

2

3

0

0

3

1

0

8

3

3

4

6

2

3

4

31

213

213

101

58

79

87

260

122

121

126

137

127

82

118

112

71

84

70

111

144

120

101

117

130

70

130

120


   (g) 

Cranberries, fresh

Cranberry juice cocktail,

sweetened

Cranberry sauce

Crawfish

Cream:

half and half

half and half

heavy (31% fat)

Creamer, non-dairy

liquid, fat-free (Coffee-mate®)

liquid, regular

powder, reduced fat

powder, regular

Cream puff with filling, 3 3/4" diam 

with chocolate frosting

Crepe, 6" diam

Crisp, fruit (apple)

Croissant, 5" long, plain

Croquette, fried:

fish

salmon

chicken

ham

Croutons

Cucumber, raw

Cupcake:

without icing, yellow,

commercial

with icing, yellow,

commercial

Hostess®, light, chocolate

Hostess®, chocolate

1 cup

3/4 cup

1/4 cup

3 oz

1 tsp

1 Tbsp

1 Tbsp

1 Tbsp

1 Tbsp

1 tsp

1 tsp

1 pc

1 pc

1/2 cup

1 pc

1 pc

1 pc

1 pc

1 pc

1/4 cup

1/2 cup

1 pc

1 pc

1 pc

1 pc

0

0

0

1

1

2

5

0

1

0

1

17

3

11

19

7

8

8

9

0

0

3

6

2

6

47

108

105

75

7

20

44

10

17

9

11

279

80

303

324

153

159

164

163

31

7

78

155

122

167


   (g) 

Custard, baked:

with skim milk

with whole milk

Danish pastry, 3" x 3" x 1":

without frosting

with frosting

Dates, dried

Deviled eggs:

with nonfat mayo

with reduced calorie mayo

with regular mayo

Dim sum, meat and shrimp filled

Dirty rice

Donuts:

cake, 3" diam

chocolate, glazed, Dolly 

Madison®

yeast, glazed, 4" diam

Dressing, stuffing, made from mix 

(Stove Top®):

no fat added

fat added

Dressing, stuffing, cornbread, fat 

added, homemade

Dressing, stuffing, rice, fat 

added, homemade

Duck, domestic

skin removed

skin eaten

Dumpling, main dish type,

plain, for stews, 2" diam

1/2 cup

1/2 cup

1 pc

1 pc

5 pcs

1/2 egg

1/2 egg

1/2 egg

1 pc

1 cup

1 pc

1 pc

1 pc

1/2 cup

1/2 cup

1/2 cup

1/2 cup

3 oz

3 oz

1 pc

3

6

12

16

0

2

3

5

2

5

8

12

21

1

9

23

9

10

24

4

138

159

191

290

114

36

44

57

51

271

145

237

399

109

177

385

177

187

287

112


   (g) 

Eclair with custard filling and 

chocolate frosting

Egg Foo Yung, 4" diam x 1/4":

without meat 

with shrimp

with chicken

Egg McMuffin (McDonald’s®)

Egg nog:

with 2% fat

regular

Egg roll, medium, fried:

with vegetables, no meat

with shrimp

with chicken

with pork

Egg salad:

with nonfat mayo

with reduced calorie mayo

with regular mayo

Eggplant

Eggplant, breaded/battered, fried

Eggplant Parmesan casserole,

3" diam x 1/2"

Eggs, fried without fat, hard 

cooked, or poached:

white only

yolk only

whole egg

Eggs, fried with fat

Eggs, scrambled:

no fat added

fat added

1 pc

1 pc

1 pc

1 pc

1 each

1 cup

1 cup

1 roll

1 roll 

1 roll

1 roll

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1 pc

1 med

1 med

1 med

1 med

2 med

2 med

17

10

10

11

13

8

19 

6

7

8

9

6

15

27

0

11

4

0

5

5

6

10

15

279

131

149

161

292

189

342

97

163

172

180

122

183

280

13

173

64

14

54

66

83

150

197


   (g) 

Eggs, substitute:

Egg Beater®

no fat added

fat added

Second Nature®

(no fat, no cholesterol)

no fat added

fat added

Scramblers®

no fat added

fat added

Eggs Benedict, made with 

hollandaise sauce, regular 

boneless ham, 2 med eggs

Elephant ear, pastry, 4" diam

Enchilada, without beans, 6” long

with chicken breast, skin 

removed, reduced fat 

cheddar

with chicken, dark meat, skin 

removed, regular cheddar

with beef, diet lean (10% fat) 

ground beef, reduced fat

cheddar

with beef, regular (25% fat) 

ground beef, regular cheddar

with cheese (no meat), reduced 

fat cheddar

with cheese (no meat), regular 

cheddar

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1 svg

1 pc

1 each

1 each

1 each

1 each

1 each

1 each

0

6

0

6

6

14

48

16

4

8

6

12

7

14

38

89

38

89

131

195

723

300

159

185

166

211

180

228


   (g) 

Enchilada sauce

Endive, raw

English muffin

Escarole, raw

Fajita, 9" tortilla:

with chicken breast, skin 

removed, plain

with beef skirt, trimmed,

plain

with chicken breast, skin 

removed, regular cheddar,

guacamole

with beef skirt, trimmed,

regular cheddar, guacamole

Falafel, fried (1 patty = 1 oz)

Fatback, pork (Armour®)

Fettuccini Alfredo:

with half and half cream,

no fat added

with half and half cream,

fat added

with regular cream (31% 

fat), fat added

Figs, dried

Fish, fresh or frozen, cooked,

no fat added:

Low fat fish

Barracuda, sea bass, bream,

catfish, cod, crappie, croaker,

drumfish, flounder, grouper,

haddock, halibut, kingfish,

1/4 cup

1/2 cup

1 whole

1/2 cup

1 each

1 each

1 each

1 each

1 patty

2 oz

1 cup

1 cup

1 cup

3 small

0

0

1

0

14

16

18

20

6

46

9

14

19

1

14

2

134

2

406

421

457

472

111

410

287

338

373

143


   (g) 

mahi mahi, orange roughy,

perch, pike, plaice, red fish,

red snapper, rockfish, scrod,

sheepshead, sole, speckled trout,

sunfish

Medium fat fish

Angelfish, bluefish, fresh tuna,

gulf butterfish, mackerel, salmon 

(Atlantic, coho, pink, chum,

Lake Michigan), shark, smelt,

spadefish, striped bass,

swordfish, trout (rainbow, lake,

sea), whitefish, yellowtail

High fat fish

Herring, pompano, salmon 

(Chinook, sockeye), fresh 

sardines, wahoo

Fish, fillets, commercial pre-coated,

breaded/battered, fried

Fish sandwich, breaded/battered,

fried, with tartar sauce

Fish stick, baked

Flan:

with skim milk

with whole milk

Focaccia bread, 1/8 of 12" diam

French fries:

oven baked from frozen,

light

oven baked from frozen,

regular

fried from fresh

fast food, McDonald’s®

fast food, McDonald’s®

3 oz

3 oz

3 oz

3 oz

1 each

1 oz

1/2 cup

1/2 cup

1 pc

1/2 cup

1/2 cup

1/2 cup

sm svg

lrg svg

1

4 to 7

9 to 10

15

19

3

3

6

7

1

2

5

10

22

100

145

178

235

411

65

138

159

213

38

56

87

202

437


   (g) 

French toast, homemade,

4 1/2" square x 1/2" 

Fritter, main dish, with corn,

fried, 2" diam

Fritter, apple, fried, 2" diam

Frog legs (4 legs = 3 oz)

no fat added

breaded/battered, fried

Fruit bread, 4 1/2" x 2 1/2" x 1/2":

without nuts 

with nuts

Fruit, canned in juice or water 

(includes fruit cocktail,

pear, peach, pineapple)

Fruit, canned in heavy syrup 

(includes fruit cocktail, pear,

peach, pineapple)

Fruit drink or punch,

all flavors

Fruit ice

Fruit salad:

plain

with non-dairy whipped 

topping

with whipped cream

with whipped cream, chopped 

pecans

Fudgesicle, 1.75 oz bar

Fudge syrup

1 each

1 each

1 each

3 oz

3 oz

1 slice

1 slice

1/2 cup

1/2 cup

1 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1 bar

1 Tbsp

4

7

7

1

14

3

5

0

0

0

0

0

1

2

7

1

3

127

115

114

100

303

123

147

56

100

117

124

47

53

61

111

70

74


   (g) 

Gefilte fish, 2 1/3" diam

General Tso’s chicken:

with chicken breast, skin 

removed

with dark meat, skin removed

Goose:

skin removed

skin eaten

Goulash, Hungarian, beef with 

noodles:

with round steak, trimmed,

no fat added

with beef cubes, trimmed,

fat added

with beef cubes, untrimmed,

fat added

Grapefruit, 4" diam

Grapefruit juice, unsweetened

Grape juice, unsweetened

Grapes, all kinds

Gravy:

from mix with water

milk-based, homemade

with skim milk

with whole milk

beef, homemade, water-based

giblet, broth-based

Green bean casserole with 

mushroom soup:

without cheese

with reduced fat cheddar

with regular cheddar

1 pc

1 cup

1 cup

3 oz

3 oz

1 cup

1 cup

1 cup

1/2 fruit

3/4 cup

3/4 cup

1/2 cup

1/4 cup

1/4 cup

1/4 cup

1/4 cup

1/4 cup

1/2 cup

1/2 cup

1/2 cup

3

12

15

10

19

3

11

16

0

0

0

0

0

4

6

5

7

7

10

14

94

264

281

187

259

161

228

269

47

70

116

57

22

73

89

58

93

104

162

190


   (g) 

Green pepper, stuffed:

with diet lean (10% fat) 

ground beef, rice

with regular (25% fat) 

ground beef, rice

Greens (beet, collard, dandelion,

kale, mustard, turnip, etc):

no fat added

cooked with bacon, ham, or 

sausage

Grilled cheese sandwich

Grilled ham and cheese sandwich

Ground beef:

super lean 4% fat (96% lean)

diet lean 10% fat (90% lean)

extra lean 15% fat (85% lean)

lean 20% fat (80% lean)

regular 25% fat (75% lean)

Ground beef casserole, tomatobased, with pasta and cheese:

with diet lean (10% fat) 

ground beef, nonfat cheese

with regular (25% fat) 

ground beef, regular cheddar

Ground beef casserole, Hamburger 

Helper®, cheeseburger 

macaroni:

with diet lean (10% fat) ground 

beef

with regular (25% fat) ground 

beef

Ground lamb

Ground pork

Ground turkey breast, skin 

removed

1 each

1 each

1/2 cup

1/2 cup

1 each

1 each

3 oz

3 oz

3 oz

3 oz

3 oz

1 cup

1 cup

1 cup

1 cup

3 oz

3 oz

3 oz

8

14

0

2

17

21

3

8

13

17

19

5

15

11

19

17

17

3

231

282

19

34

300

392

122

176

211

244

260

266

343

318

379

235

246

140


   (g) 

Ground turkey, from frozen

Ground veal

Guacamole

Guava (1 each = 1/2 cup)

Guava nectar 

Gyro sandwich, with condiments

Ham and cheese sandwich,

with spread 

Ham, cured (1 slice = 1 oz):

5% fat or extra lean

trimmed, regular

untrimmed, regular

Ham hocks

Ham salad, without egg:

with nonfat mayo, extra lean 

ham

with reduced calorie mayo,

trimmed regular ham

with regular mayo, untrimmed 

regular ham

Hamburger on bun:

without cheese, no condiments

small, 1/10lb, diet lean 

(10% fat) ground beef

small, 1/10lb, diet lean 

(25% fat) ground beef

quarter lb, diet lean 

(10% fat) ground beef

quarter lb, diet lean 

(25% fat) ground beef

3 oz

3 oz

1/4 cup

1 each

3/4 cup

1 each

1 each

3 oz

3 oz

3 oz

1 pc

1/2 cup

1/2 cup

1/2 cup

1 each

1 each

1 each

1 each

12

5

8

1

0

10

20

5

8

13

5

2

12

27

6

11

11

20

202

139

93

46

112

220

377

123

151

192

109

89

165

282

236

273

353

426


   (g) 

with cheese, no condiments

small, 1/10lb, diet lean 

(10% fat) ground beef

small, 1/10lb, diet lean 

(25% fat) ground beef

quarter lb, diet lean 

(10% fat) ground beef

quarter lb, diet lean 

(25% fat) ground beef

Fast food

McDonald’s® hamburger

McDonald’s® cheeseburger

Wendy’s® Jr. hamburger

Wendy’s® Jr. cheeseburger

Wendy’s® Jr. bacon 

cheeseburger

Big Mac®

Whopper®

Whopper®, with cheese

Hash, beef, canned

Hashed browns:

frozen patty

McDonald’s®

Burger King®

homemade

Hardee’s®

Head cheese

Heart, beef

Hoagie roll, 6" long

Hoisin sauce

Hollandaise sauce:

commercial

homemade

Hominy, canned

1 each

1 each

1 each

1 each

1 each

1 each

1 each 

1 each

1 each

1 each

1 each

1 each

1 cup

1 oval

1 each

1 each

1/2 cup

1 each

1 oz

3 oz

1 each

1 Tbsp

1 Tbsp

1 Tbsp

1/2 cup

11

16

19

29

10

14

9

12

26

24

37

45

26

8

8

11

12

14

4

5

2

1

4

10

1

289

325

458

531

271

324

273

319

443

515

631

1

378

146

130

200

220

226

60

149

193

31

44

91

58


   (g) 

Honey

Horseradish

Hot butter rum

Hog dog, no bun:

chicken or turkey

beef and pork, light

beef and pork, regular

Hot dog on bun:

plain

with cheese

with chili and cheese

Hot dog on bun, foot-long:

plain 

with cheese

with chili and cheese

Hummus (chickpea dip), plain

Hummus, with olive oil

Hushpuppy, fried, 1 1/4" diam 

x 2 1/2" 

Ice cream:

dietary (1% fat)

dairy desserts (<3% fat)

regular (10-12% fat)

high fat (16% fat)

Ice cream bar, Dove®, 3.8 fl oz

Ice cream bar, Eskimo Pie®,

3 fl oz

Ice cream cone, without ice cream:

wafer

sugar

waffle, large

1 Tbsp

1 Tbsp

6 fl oz

1 each

1 each

1 each

1 each

1 each

1 each

1 each

1 each

1 each

1/4 cup

1/4 cup

1 each

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1 bar

1 bar

1 each

1 each

1 each

0

0

8

8

11

13

15

24

25

31

48

46

7

21

3

1

1

7

12

23

13

0

1

2

64

6

218

102

141

144

258

365

396

529

723

711

157

276

66

81

100

143

178

327

178

17

42

121


   (g) 

Ice cream sandwich:

dietary (1% fat)

regular

Ice milk bar, chocolate coated:

plain

with nuts

Ice milk or soft serve

Icing (frosting), ready to spread:

cream cheese, white, or 

flavored

chocolate

German chocolate

Icing (frosting), homemade:

white, boiled (7-minute)

white, confectioners’ sugar,

fat added

Jellies, jams, preserves

Jell-O® salad (sweetened Jell-O®):

clear, with fruit (waterpacked fruit)

with regular cream cheese

with cranberries, pineapple,

nuts

with fruit, light cream 

cheese and whipping cream

with fruit, regular cream 

cheese and whipping cream

1 each

1 each

1 each 

1 each

1/2 cup

1 Tbsp

1 Tbsp

1 Tbsp

1 Tbsp

1 Tbsp

1 Tbsp

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

3

6

9

28

2

3

4

8

0

2

0

0

3

6

12

14

166

160

138

467

111

83

75

106

16

79

48

60

96

174

205

224


   (g) 

Kiwi

Knish, potato, 2" diam

Kool-Aid®, regular, prepared

Kreplach:

with cheese, 3" diam, folded

with meat, 2" square, folded

Kugel

Kumquats

Lamb/mutton, chops, or roast:

leg, sirloin, shoulder, trimmed

leg, untrimmed

sirloin, shoulder, untrimmed

Lamb/mutton, rib:

trimmed

untrimmed

Lamb/mutton stew

Lard

Lasagna (with part-skim 

mozzarella), 3" square:

with spinach, no meat,

nonfat ricotta

with diet lean (10% fat) 

ground beef, nonfat ricotta

with regular (25% fat) 

ground beef, part-skim ricotta

with sausage, part-skim ricotta

Lemon, 2" diam

Lemon juice

Lemonade, prepared from mix,

with sugar

1 med

1 each

1 cup

1 each

1 each

1 cup

5 pcs

3 oz

3 oz

3 oz

3 oz

3 oz

1 cup

1 Tbsp

1 pc

1 pc

1 pc

1 pc

1 each

1 Tbsp

1 cup

0

3

0

1

1

9

0

8

11

17

11

25

12

13

5

8

14

15

0

0

0

46

78

92

56

22

257

60

173

197

235

197

305

248

116

237

287

338

343

17

3

92


   (g) 

Lentils, canned or cooked

Lettuce, iceberg, romaine, red leaf,

etc, fresh

Lime, 2" diam

Lime juice

Liquor (brandy, gin, rum, vodka,

whiskey, etc)

Liver, beef or pork

Liver, chopped, chicken, with eggs

Lobster

Lobster sauce

Lo mein, pork and vegetables

Lox, smoked salmon

Macadamia nuts, raw

Macaroni and cheese:

Weight Watchers®

canned or frozen

homemade, with skim milk,

nonfat cheese

homemade, with skim milk,

reduced fat cheddar

homemade, with whole milk,

regular cheddar

made from mix, with whole 

milk

Macaroni salad with chicken,

without egg:

with nonfat mayo

with reduced calorie mayo

with regular mayo

1/2 cup

1/2 cup

1 each

1 Tbsp

1 1/2 fl oz

3 oz

1/2 cup

3 oz

1 Tbsp

1 cup

1 oz

1/4 cup

1 pkg

1 cup

1 cup

1 cup

1 cup

1 cup

1/2 cup

1/2 cup

1/2 cup

0

0

0

0

0

4

9

0

2

9

1

25

7

11

4

15

28

19

1

5

11

115

4

19 

3

96

140

157

83

25

235

33

235

310

276

302

397

499

402

97

127

176


   (g) 

Macaroni salad with tuna,

without egg:

water-packed tuna, drained

with nonfat mayo

with reduced calorie mayo

with regular mayo

oil-packed tuna, drained

with nonfat mayo

with reduced calorie mayo

with regular mayo

oil-packed tuna, not drained

with regular mayo

Mackerel, canned, drained

Mango, diced

Mango nectar

Margarine:

fat-free (Promise®)

diet

whipped

spread

regular

regular

Marshmallow creme

Matzo ball, 2" diam

Meat substitute

(textured vegetable protein):

breakfast strips

brown and serve

brown and serve

Canadian-style bacon

hot dog

meat loaf type

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

3 oz

1/2 cup

3/4 cup

1 tsp

1 tsp

1 tsp

1 tsp

1 tsp

1 Tbsp

1 Tbsp

1 each

1 strip

1 link

1 patty

1 slice

1 each 

3 oz

0

6

15

2

8

16

19

5

0

0

0

2

3

4

4

12

0

10

2

4

7

2

8

5

95

138

206

116

159

226

245

118

54

100

2

17

23

31

34

102

27

160

25

58

97

40

108

113


   (g) 

Meatball, 2" diam:

with diet lean (10% fat) 

ground beef

with ground turkey

with ground pork

with regular (25% fat) 

ground beef

Meat loaf, 4 1/2" x 2 1/2" x 1/2" slice:

with diet lean (10% fat) 

ground beef

with ground turkey

with ground pork

with regular (25% fat) 

ground beef

Melon, cantaloupe, honeydew, etc 

(1 cup pcs = 1/4 of 5" diam)

Milk

skim, nonfat

1/2%

1%

2%

whole

Milk, chocolate:

skim

low fat (2%)

whole

Milk, condensed, sweetened,

canned:

nonfat

low fat

regular

1 each

1 each

1 each

1 each

1 slice

1 slice

1 slice

1 slice

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

2 Tbsp

2 Tbsp

2 Tbsp

2

3

4

5

7

10

13

15

0

0

1

3

5

8

2

5

8

0

2

3

62

67

77

81

190

208

238

248

60

86

92

102

121

150

158

179

208

110

120

130


   (g) 

Milk, evaporated, canned,

undiluted:

skim

whole

Milk powder, dry, instant nonfat

Milkshake or malt (chocolate):

with soft serve

with ice cream

vanilla shake (McDonald’s®)

Millet

Mineral, spring, or sparkling water

Miso

Mixed vegetables (broccoli,

cauliflower, carrots)

Molasses

Moo Goo Gai Pan (chicken breast)

Moo Shu Pork with pancake

Mousse, chocolate:

with half and half cream

with regular whipping cream

Muffin, corn, from mix,

2 1/4" diam x 1 1/2"

Muffin, English (plain), 3 1/2" diam

Muffin, from mix (blueberry):

small

large

large, with streusel

Muffins, purchased:

fat-free apple bran,

McDonald’s®

banana walnut, bakery, large

Mushrooms, raw

Mustard

1 cup

1 cup

1/3 cup

1 cup

1 cup

16 fl oz

1/2 cup

1 cup

1 Tbsp

1/2 cup

1 Tbsp

1 cup

1 cup

1/2 cup

1/2 cup

1 each

1 each

1 each

1 each

1 each

1 each

1 each

1/2 cup

1 Tbsp

1

19

0

7

18

5

2

0

1

0

0

19

30

12

18

5

1

4

6

12

0

16

0

1

99

339

81

253

346

329

145

0

35

19

55

320

696

223

281

138

134

110

167

250

180

298

9

12


   (g) 

Nachos with cheese:

with low fat chips, reduced fat 

cheddar, diet lean (10% fat) 

ground beef

with regular chips, regular 

cheddar, regular (25% fat) 

ground beef

Nachos with cheese, Taco Bell®:

regular

supreme

Nectarine, fresh, 2 1/2" diam

Noodles:

cellophane (mung beans)

chow mein (crispy)

egg

macaroni or spaghetti

rice, boiled

spinach

Nori, dry (seaweed)

Nut bread, 4 1/2" x 2 1/2" x 1/2"

Nuts:

walnuts

pecans

peanuts

peanuts, chocolate-covered

almonds, mixed nuts

1 cup

1 cup

1 order

1 order

1 each

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1 sheet

1 slice

1/4 cup

1/4 cup

1/4 cup

1/4 cup

1/4 cup

9

25

18

27

1

0

7

1

0

0

1

0

6

15

18

18

12

19

237

325

330

447

67

70

119

106

99

70

93

3

158

161

180

212

193

211


   (g) 

Oil, all types

Oil, all types

Okra:

no fat added

cooked with bacon, ham,

or sausage

breaded/battered, fried

Olive loaf, lunch meat

Olives, green or black

Omelet, plain (2 med eggs):

no fat added

fat added

Omelet, with cheese (2 med eggs):

no fat added

fat added

Onion rings:

fast food, Burger King®

frozen, baked

canned

Onions, raw

Orange, fresh 2 5/8" diam

Orange drink

Orange juice, unsweetened

Oxtail

Oyster sauce

Oysters:

no fat added (9 med = 3 oz)

breaded/battered, fried

1 tsp

1 Tbsp

1/2 cup

1/2 cup

1/2 cup

1 oz

2 med

1 svg

1 svg

1 svg

1 svg

1 svg

1/2 cup

1/2 cup

1/2 cup

1 each

1 cup

3/4 cup

3 oz

1 Tbsp

3 oz

1 cup

5

14

0

2

4

5

1

9

19

18

28

5

11

12

0

0

0

0

13

0

4

17

40

120

34

51

83

68

9

135

228

243

337

114

163

155

30

62

117

84

211

18

117

320


   (g) 

Paella

Pancake, 4" diam:

frozen, plain

homemade, plain

homemade, with butter and 

syrup

Papaya, diced

Parsley, fresh

Parsnips

Pasta, plain:

linguine, macaroni or 

spaghetti

fettuccini

Pasta salad with vegetables:

low calorie Italian dressing

regular Italian dressing

Pasta shells, cheese-filled with 

tomato sauce:

without meat

with meat sauce

Pastrami, turkey

Pastrami, beef

Paté, chicken liver

Peach, fresh, 2 1/2" diam

Peanut butter:

low fat 

regular

Pear, fresh, 2 1/2" diam

Peas and carrots

Peas, green

1 cup

1 each

1 each

1 each

1/2 cup

1 Tbsp

1/2 cup

1 cup

1 cup

1/2 cup

1/2 cup

1 cup

1 cup

1 oz

1 oz

1 Tbsp

1 each

1 Tbsp

1 Tbsp

1 each

1/2 cup

1/2 cup

11

1

3

7

0

0

0

1

2

1

9

13

17

2

8

3

0

6

8

1

0

0

368

82

66

155

27

1

63

197

213

51

132

369

407

40

99

41

37

94

96

98

38

62


   (g) 

Pepper steak:

with round steak, trimmed,

no fat added

with sirloin, trimmed, fat added

with sirloin, untrimmed,

fat added

Pepperoni

Peppers, green or red

Pesto sauce

Pheasant, quail, duck (wild):

skin removed

skin eaten

Pickle and pimento loaf, lunch meat

Pickles:

dill

bread and butter or 

sweet gherkins

relish, sweet

Pie, 9" diam (1 slice=1/6 pie):

with single crust

apple

banana cream

chiffon

custard

lemon

peach

pecan

pumpkin

walnut

with double crust

apple

peach

mincemeat

1 cup

1 cup

1 cup

1 oz

1/2 cup

1 Tbsp

3 oz

3 oz

1 oz

1 slice

1 slice

1 tsp

1 slice

1 slice

1 slice

1 slice

1 slice

1 slice

1 slice

1 slice

1 slice

1 slice

1 slice

1 slice

5

29

39

12

0

10

8

11

5

0

0

0

18

26

25

21

21

14

42

21

35

32

28

37

229

435

505

141

19

93

181

201

68

1

7

7

427

509

427

382

495

327

729

438

656

627

527

786


   (g) 

Pie crust, 9" diam, no filling:

graham cracker

pastry, single crust

pastry, double crust

Pie, fruit, snack, commercial:

McDonald’s®

Hostess®, all flavors

Pierogies:

filled with cheese and potatoes,

3" diam folded

filled with meat, 2" square folded

Pig’s feet

Pig’s feet, pickled

Piña colada, without ice

Pineapple, fresh

Pineapple juice, unsweetened

Pita or pocket bread, white, 7" diam

Pizza, (1 slice = 1/8 pizza):

Fast food, Pizza Hut® Pan 

Pizza

cheese (12" diam)

pepperoni (12" diam)

supreme (12" diam)

personal pan supreme (6" diam)

Frozen, 14" diam

cheese

1 meat topping

2 meat toppings

Restaurant or homemade,

14" diam

cheese with vegetables

1 meat topping

2 meat toppings

1/6 pie

1/6 pie

1/6 pie

1 pie

1 pie

1 pc

1 pc

3 oz

1 foot

5 fl oz

1/2 cup

3/4 cup

1 pc

1 slice

1 slice

1 slice

1 each

1 slice

1 slice

1 slice

1 slice

1 slice

1 slice

14

14

28

15

20

1

1

9

14

3

0

0

1

12

14

16

49

7

10

22

8

9

14

220

199

399

288

386

56

22

182

177

264

38

105

191

267

272

314

944

234

271

444

218

225

273


   (g) 

Plum, fresh, 2" diam

Polenta:

no fat added

fried

Popcorn:

air popped, plain

air popped, with butter or 

margarine

commercially popped, not 

“buttered”

commercially popped,

“buttered”

microwave, light, popped 

from package

microwave, popped from 

package

popped in oil, plain

popped in oil, with butter 

or margarine

Popover

Popsicle, 2.5 fl oz = 1 bar

Pork chops (loin, sirloin):

trimmed

untrimmed

Pork chops (loin, sirloin),

breaded/battered, pan-fried

trimmed

untrimmed

Pork roast (loin, sirloin):

no fat added

trimmed

untrimmed

browned or braised

trimmed

untrimmed

1 each

1/2 cup

1/2 cup

3 cups

3 cups

3 cups

3 cups

3 cups

3 cups

3 cups

3 cups

1 each

1 bar

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

0

0

5

1

18

9

26

3

7

15

32

3

0

9

13

11

15

9

13

13

17

30

140

159

92

244

166

318

77

111

212

365

121

63

182

214

214

246

182

214

222

254


   (g) 

Pork roast (Boston butt):

no fat added

trimmed

untrimmed

browned or braised

trimmed

untrimmed

Pork tenderloin (trimmed):

no fat added

browned or braised

Pork dumplings, main dish type,

commercial, with white sauce

Pork skins (rind, fried)

Pot pies, frozen (8 oz.):

chicken or turkey, double crust

beef, double crust

Pot sticker, fried

Potato chips

(1 single svg bag = 1 oz):

fat-free

low fat

regular

regular or preformed

Potato salad, German

Potato salad, without egg:

with nonfat mayo

with reduced calorie mayo

with regular mayo

Potatoes and potato products:

au gratin

baked, boiled or canned 

(small, 2" diam = 1/2 cup)

baked, topped with butter

3 oz

3 oz

3 oz 

3 oz

3 oz

3 oz

1 each

1 oz 

1 each

1 each

1 each

1 oz

1 oz

1 chip

1 oz

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1 sm

13

17

17

22

4

9

24

9

16

21

1

0

7

1

11

4

0

8

18

13

0

7

214

246

254

285

139

179

367

155

314

352

46

105

140

11

161

94

75

130

217

210

57

157


   (g) 

fried, American, cottage, home 

or panfries

hash browned

mashed

with skim milk, no fat added

with whole milk, fat added

potato pancake, 4" diam

scalloped potatoes

with skim milk, no fat added

with skim milk, fat added

with whole milk, fat added

with whole milk, with ham,

fat added

tater tots, baked

tater tots, fried

Potatoes, prepared from mixes:

scalloped, with skim milk

scalloped, with whole milk

au gratin, with skim milk

au gratin, with whole milk

hash browned

Prawns:

no fat added

stir-fried

Pretzels, soft type

Pretzels, hard type

Prune juice, unsweetened

Prunes, dried

Pudding Pops®, all flavors, 1.75 fl oz

Puddings, all flavors (made from

mix, sweetened):

with skim milk

with low fat (2%) milk

with whole milk

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1 each

1/2 cup

1/2 cup

1/2 cup

1/2 cup

6 each

6 each

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

3 oz

3 oz

1 oz

1 oz

3/4 cup

5 each

1 each

1/2 cup

1/2 cup

1/2 cup

14

12

0

6

5

0

4

6

8

5

7

4

6

7

9

12

1

3

0

1

0

0

2

0

2

4

285

220

78

129

82

93

131

146

161

105

124

131

146

159

174

220

84

103

78

108

136

100

63

119

135

148


   (g) 

Pumpkin

Pumpkin seeds:

unshelled

kernels only

Quesadilla, cheese, with regular 

cheddar

Quiche, with crust, 9" diam:

plain, skim milk, reduced fat 

Swiss cheese, Eggbeaters®

plain, whole milk, regular Swiss 

cheese, eggs

Lorraine

Quinoa

Rabbit

Radishes, fresh

Raisins, dried

Ramen noodles, Campbell’s®

(1/2 block, prepared with 1 tsp 

seasoning = 1 svg):

low fat

regular

Raspberries, fresh

Ratatouille

Ravioli, without sauce:

spinach-filled

meat-filled, diet lean (10% fat) 

ground beef

1/2 cup

1/4 cup

1/4 cup

1 each

1/8 pie

1/8 pie

1/8 pie

1/2 cup

3 oz

1/2 cup

1/4 cup

1 svg

1 svg

1/2 cup

1 cup

1 cup

1 cup

0

3

15

10

13

20

24

1

7

0

0

1

7

0

13

10

12

42

38

180

199

231

289

342

79

168

10

116

150

180

30

178

409

414


   (g) 

meat-filled, regular (25% fat) 

ground beef

cheese-filled

Refried beans:

canned, fat-free

canned, regular

homemade, with fat added

Reuben sandwich

Rhubarb

Ribs, pork, back or spare

Ribs, pork, back or spare 

(1 med pc = 1 oz)

Ribs, pork, country style:

no fat added

trimmed

untrimmed

basted with fat, broiled

trimmed

untrimmed

Rice:

wild

white

brown

fried, vegetable

fried, chicken

Rice, pilaf, without meat

Rice, with gravy (made with fat 

drippings)

Rice mixes, seasoned (Rice-a-Roni® 

and similar brands):

no fat added

fat added

Rice, pudding:

with skim milk

with whole milk

1 cup

1 cup

1/2 cup

1/2 cup

1/2 cup

1 each

1/2 cup

3 oz

1 pc

3 oz

3 oz

3 oz

3 oz

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1 cup

1 cup

1 cup

1 cup

1/2 cup

1/2 cup

17

19

0

2

14

38

0

26

11

13

21

15

23

0

0

1

4

5

6

7

1

7

2

4

450

433

104

119

284

554

8

338

139

214

275

232

293

83

103

108

111

141

292

299

224

275

161

178


   (g) 

Rice, Spanish, without meat

Roast beef, lunch meat:

extra lean (2% fat)

regular

Roast beef sandwich

Roast beef sandwich with gravy

Roast beef sandwich (fast 

food):

Arby’s®, junior size

Arby’s®, regular size

Roasts, beef:

round or rump, trimmed

round or rump, untrimmed

brisket, trimmed

chuck, prime rib or rib,

trimmed

brisket or chuck, untrimmed

prime rib or rib, untrimmed

Roll, hard, 3 1/2" diam x 2 1/4"

Roll, white, 2 1/2" x 2 1/2" x 1 1/2":

plain

buttered 

Root beer float:

with dietary (1% fat) ice cream,

diet soda

with regular (11% fat) ice cream,

regular soda

Rutabaga

Salad dressings:

clear

water and vinegar, sweetened

1 cup

3 oz

3 oz

1 each

1 each

1 each

1 each

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

1 each

1 each

1 each

12 fl oz

12 fl oz

1/2 cup

1 Tbsp

4

2

13

14

17

11

18

4

8

8

13

22

25

2

3

7

1

9

0

0

225

90

211

344

391

238

400

153

176

176

211

286

310

146

108

142

100

250

33

8


   (g) 

sweet and sour

oil and vinegar

creamy (blue, Caesar, French,

Italian, ranch, Russian)

fat-free

low calorie

regular

mayonnaise, imitation

nonfat

reduced calorie

regular

mayonnaise, real

fat-free (Kraft®)

low calorie

regular

mayonnaise-type

(Miracle Whip®, WeightWatchers®)

fat-free

low calorie

regular

Salads:

Caesar, with dressing

Chef:

without dressing, extra lean 

(5% fat) ham, nonfat 

cheese

without dressing, regular ham,

regular cheddar

with 1 Tbsp ranch dressing,

regular ham, regular 

cheddar

Three bean, oil-based dressing

Tossed, without dressing

1 Tbsp

1 Tbsp

1 Tbsp

1 Tbsp

1 Tbsp

1 Tbsp

1 Tbsp

1 Tbsp

1 Tbsp

1 Tbsp

1 Tbsp

1 Tbsp

1 Tbsp

1 Tbsp

1 cup

1 cup

1 cup

1 cup

1/2 cup

1 cup

0

7

0

1 to 3

5 to 8

0

5

12

0

5

11

0

5

7

17

2

5

10

11

0

16

69

16

43

82

12

48

104

12

49

99

19

61

72

205

48

77

130

131

14


   (g) 

Wilted lettuce with bacon 

dressing

Salami:

cooked (cotto, beef)

hard (dried, Genoa)

Salmon, canned, drained

Salsa, picante sauce

Salt pork (Armour®)

Salt pork (1 slice = 3" x 1 1/2" x 

1/4") 

Sandwich spread:

chicken (Underwood®)

deviled ham (Underwood®)

Sardines (1 med = 3" long):

canned in oil, drained

canned in oil, not drained

Sauerbraten

Sauerkraut

Sausage:

Blood

Brown ’n’ Serve links,

turkey (1 link=0.85 oz)

Brown ’n’ Serve links, beef or 

pork (1 link = 0.5 oz)

Brown ’n’ Serve patty, beef or 

pork (1 patty = 1 oz)

Bratwurst (1 link = 3 oz)

Chorizos

Italian (1 link = 2.4 oz)

Kielbasa, 4" link, (1 link = 2.4 oz)

Knockwurst (1 link = 2.4 oz)

Mettwurst (1 link = 2.4 oz)

New England (1 slice = 0.8 oz)

Polish (1 link = 2.6 oz)

pork patty (1 sm patty = 1 oz)

1/2 cup

1 oz

1 oz

3 oz

1 Tbsp

2 oz

1 slice

1/4 cup

1/4 cup

1 med

1 med

3 oz

1/2 cup

1 oz

1 link

1 link

1 patty

1 link

1 oz

1 link

1 link

1 link

1 link

1 slice

1 link

1 oz

1

6

10

5

0

34

12

8

14

1

3

17

0

10

3

4

8

24

11

17

19

19

19

2

21

8

27

74

119

118

4

320

115

120

160

25

41

236

22

107

46

48

100

277

129

220

209

209

209

37

236

100


   (g) 

smoked sausage, beef or pork

summer sausage, turkey

summer sausage, beef and pork

turkey sausage

Vienna, 2" link (1 link = 0.6 oz)

Scallops (6 lrg or 15 sm=3 oz)

no fat added

stir-fried

breaded/battered, fried

Scone, medium, 2" diam

Scone, 1/8 of 9" diam

Scrapple

Seltzer water

Sesame chicken, with chicken 

breast, skin removed

Sesame seeds

Sherbet

Shortening (Crisco®)

Shortening (Crisco®)

Shrimp (17 med=3 oz)

no fat added

stir-fried

breaded/battered, fried

Shrimp Creole, no rice

Shrimp, fried (fast food):

Arthur Treacher’s® (breaded)

Long John Silver’s® (battered)

Shrimp gumbo

Shrimp jambalaya

Shrimp salad, without egg:

with nonfat mayo

with reduced calorie mayo

with regular mayo

Shrimp scampi

1 oz

1 oz

1 oz

1 oz

1 link

3 oz

3 oz

3 oz

1 each

1 pc

3 oz

1 cup

1 cup

1 Tbsp

1/2 cup

1 tsp

1 Tbsp

3 oz

3 oz

3 oz

1 cup

1 order

6 pcs

1 cup

1 cup

1/2 cup

1/2 cup

1/2 cup

1 cup

8

4

8

3

4

1

3

14

5

14

4

0

16

4

2

4

13

1

3

14

8

24

12

9

9

5

11

20

9

92

56

89

55

45

98

117

301

131

339

87

0

298

47

133

38

113

84

103

287

195

383

180

251

300

113

161

236

193


   (g) 

Sloppy Joe mixture:

with diet lean (10% fat) ground 

beef

with regular (25% fat) ground 

beef

Snow peas (pea pods):

no fat added

stir-fried

Soft drink, all flavors (12 fl oz = 

1 can)

Sorbet

Soufflé, cheese

Soup, bean:

bean with bacon, ham, or pork

black bean without meat

split pea or lentil with ham

vegetarian bean

Soup, canned, broth-based:

chicken noodle, chicken with 

rice, minestrone, or 

vegetable beef

Manhattan clam chowder

Soup, canned, chunky:

beef, chicken, or turkey 

with vegetables

minestrone or vegetarian

Soup, cheese:

with skim milk

with whole milk

Soup, corn chowder

with skim milk

with whole milk

Soup, cream-based:

with skim milk

tomato

1 cup

1 cup

1/2 cup

1/2 cup

1 can

1/2 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

13

31

0

3

0

0

18

6

6

6

7

3

2

5

4

11

15

11

15

2

350

486

34

69

152

129

226

172

168

172

320

83

77

170

122

198

230

234

269

128


   (g) 

New England clam chowder 

or potato

asparagus or broccoli

corn

celery

chicken

mushroom

with whole milk

broccoli, potato, or tomato

corn or New England clam 

chowder

asparagus

celery

chicken

mushroom

Soup, cream, undiluted

(10 3/4 oz can):

chicken

mushroom

Soup, egg drop

Soup, hot and sour

Soup, oxtail

Soup, wonton

Sour cream:

nonfat

low fat

regular

Soybeans, no fat added

Soy sauce

Spaghetti sauce, commercial 

(without meat)

Spaghetti sauce, homemade:

without meat, no fat added

with diet lean (10% fat) 

ground beef, no fat added

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 Tbsp

1 Tbsp

1 Tbsp

1/2 cup

1 Tbsp

1 cup

1 cup

1 cup

3

4

5

6

8

10

8

6

7

8

10

11

14

18

23

5

6

16

4

0

1

3

8

0

10

1

8

131

129

150

133

159

172

162

149

170

162

165

192

204

284

314

89

124

225

235

10

20

28

156

10

168

74

219


   (g) 

with regular (25% fat) 

ground beef, no fat added

with regular (25% fat) 

ground beef, fat added

Spam®

Spanokopita, 3" x 2"

Spinach, raw

Spinach:

no fat added

stir-fried

creamed

Spinach soufflé

Sport drink (Gatorade®, etc)

Sprouts, alfalfa or bean, raw

Squash:

no fat added

crooked neck, spaghetti or 

summer (green or yellow)

butternut

acorn

buttercup

hubbard

breaded/battered, fried 

summer (green or yellow)

Squash casserole with cheese and 

cracker crumbs

Squid (calamari):

no fat added

breaded/battered, fried

Steaks, beef:

round, sirloin, trimmed

flank, porterhouse, T-bone,

tenderloin, trimmed

round, untrimmed

1 cup

1 cup

1 oz

1 pc

1 cup

1/2 cup

1/2 cup

1/2 cup

1 cup

8 fl oz

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

3 oz

3 oz

3 oz

3 oz

3 oz

18

44

9

23

0

0

2

9

18

0

0

0

0

0

1

1

9

20

1

14

4

8

8

296

527

95

307

12

27

47

155

198

60

5

22

48

69

47

59

172

269

103

306

153

176

176


   (g) 

flank, sirloin, untrimmed

porterhouse, T-bone,

tenderloin, untrimmed

Steak sandwich

Steak sauce

Stew meat:

trimmed

untrimmed

Stir-fried vegetable combinations 

(no meat)

Strawberries, fresh

Strudel, apple, 2 1/4" square

Strudel, cheese, 2 1/4" square

Submarine sandwich, cheese,

5" long

Submarine sandwich, cold cut,

with dressing, 6" long

Succotash

Sugar

Sugar

Sukiyaki, beef

Sunflower seeds, hulled, roasted

Sushi:

without fish or vegetables

with fish and vegetables

with vegetables in seaweed

with vegetables

Sweet breads, beef

no fat added

breaded/battered, fried

Sweet potatoes

Sweet potatoes, candied

Sweet rolls, cinnamon, frosted,

3" diam x 1 1/2"

3 oz

3 oz

1 each

1 Tbsp

3 oz

3 oz

1 cup

1/2 cup

1 pc 

1 pc

1 each

1 each

1/2 cup

1 tsp

1 Tbsp

1 cup

1 Tbsp

1 cup

1 cup

1 cup

1 cup

3 oz

3 oz

1/2 cup

1/2 cup

1 each

13

17

11

0

13

22

6

0

3

6

27

22

0

0

0

8

4

0

1

0

0

21

34

0

4

11

211

244

336

10

211

286

120

23

117

178

500

425

76

16

48

177

46

197

243

195

250

271

474

131

176

299


   (g) 

Sweet sour chicken:

with chicken breast, skin 

removed

with dark meat, skin removed

Sweet sour pork:

with pork loin, trimmed

with pork loin, untrimmed

Swiss chard:

no fat added

cooked with bacon, ham, or 

sausage

Swiss steak:

with round steak, trimmed

with round steak, untrimmed

Syrup, pancake

Tabasco sauce, hot sauce

Tabbouleh salad, commercial/ 

medium price

Taco (corn tortilla, 4 3/4" diam):

chicken, plain

chicken with cheese

beef, diet lean (10% fat) 

ground beef

beef, diet lean (10% fat) 

ground beef with cheese

beef, regular (25% fat) 

ground beef

beef, regular (25% fat) 

ground beef with cheese

Taco, Taco Bell®

beef, light

1 cup

1 cup

1 cup

1 cup

1/2 cup

1/2 cup

3 oz

3 oz

1 Tbsp

1 Tbsp

1/2 cup

1 each

1 each

1 each

1 each

1 each

1 each

1 each

24

29

28

33

0

2

3

5

0

0

6

5

8

5

9

9

12

5

540

576

536

575

17

32

83

91

55

2

79

118

156

125

163

150

188

131


   (g) 

beef, light supreme

beef, regular

beef, supreme

Taco salad, shell not eaten, beef and 

cheese:

with diet lean (10% fat)

ground beef, reduced fat 

cheddar

Taco salad, shell eaten, beef and 

cheese:

with diet lean (10% fat) 

ground beef, reduced fat 

cheddar

with regular (25% fat) 

ground beef, regular

cheddar

Taco sauce

Taco shell, 5" diam

Tamale:

in a leaf (pork, yellow corn,

dried fruit, olive, pepper),

6" long

canned, with sauce

with regular (25% fat) ground 

beef, corn, cheese, 6" long

Tangerine, 2 1/2" diam

Tapioca pudding with whole milk

Tartar sauce

Tea, hot, or iced

Tempura, fried:

shrimp

chicken breast

vegetable

1 each

1 each

1 each

1 cup

1 cup

1 cup

1 Tbsp

1 each

1 each

1 each

1 each

1 each

1/2 cup

1 Tbsp

1 cup

1 each

1 each

1 fritter

5

11

14

3

18

22

0

3

4

7

9

0

3

8

0

1

1

3

151

184

215

185

320

348

4

61

72

100

121

43

98

76

2

33

36

49


   (g) 

Teriyaki:

shrimp

chicken (breast, skin removed)

beef (sirloin, trimmed)

Teriyaki sauce

Toaster pastries:

low fat (Poptarts®, etc)

regular (Poptarts®, etc)

Tofu:

low fat

no fat added

stir-fried

regular

no fat added

stir-fried

Tomato or vegetable juice (V-8®,

etc)

Tomato sauce, canned, plain

Tomatoes, raw (1 sm=1/2 cup)

Tonic water, regular

Tongue, beef

Toppings:

butterscotch, caramel, or 

chocolate

fudge

marshmallow

Tortellini, without sauce:

spinach-filled

cheese-filled

meat-filled

Tortilla chips:

baked

fried

1 cup

1 cup

1 cup

1 Tbsp

1 each

1 each

1/2 cup

1/2 cup

1/2 cup

1/2 cup

3/4 cup

1 cup

1/2 cup

1 cup

3 oz

1 Tbsp

1 Tbsp

1 Tbsp

1 cup

1 cup

1 cup

1 cup

1 cup

2

7

8

0

3

5

2

5

6

9

0

0

0

0

18

0

3

0

7

10

11

1

6

190

342

367

15

190

204

45

74

94

122

35

74

19

98

241

52

74

27

214

280

388

78

122


   (g) 

Tortillas:

corn, plain, not fried, 6" diam

corn, fried, 6" diam

flour, plain, not fried, 8" diam

flour, fried, 8" diam

flour, plain, not fried, 10" diam

flour, fried, 10" diam

Tripe, beef stomach

Tuna:

canned in water, drained

canned in oil, drained

canned in oil, not drained

Tuna noodle casserole:

homemade, water-packed tuna,

drained

homemade, oil-packed tuna,

drained

Helper®, water-packed tuna,

drained, skim milk

Helper®, oil-packed tuna,

drained, whole milk

Tuna salad, water-packed tuna,

drained, without egg:

with nonfat mayo

with reduced calorie mayo

with regular mayo

Tuna salad, oil-packed tuna,

drained, without egg:

with nonfat mayo

with reduced calorie mayo

with regular mayo

Turkey:

light meat, skin removed

light meat, skin eaten

1 each

1 each

1 each

1 each

1 each

1 each 

3 oz

3 oz

3 oz

3 oz

1 cup

1 cup

1 cup

1 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

3 oz

3 oz

1

6

3

11

5

16

4

1

7

15

11

15

8

16

5

10

16

9

14

21

3

8

56

111

137

205

214

320

85

99

168

231

271

309

257

330

136

172

228

189

225

280

140

178


   (g) 

dark meat, skin removed

dark meat, skin eaten

Turkey ham, lunch meat

Turkey sandwich (Arby’s®):

light roast turkey deluxe

turkey sub

Turnips, cooked

Turnover, fruit:

homemade, baked, 4 1/2" diam 

commercial (Pepperidge Farm®)

fast food (McDonald’s®)

Turnover, meat-filled

Twinkie®

Veal, loin chops, cubes (stew 

meat), or cutlets:

trimmed

untrimmed

Veal Parmesan

Vinegar

Waffle:

frozen, 4" square

homemade, 4" square

homemade, 7" diam

Waldorf salad:

with nonfat mayo

with reduced calorie mayo

with regular mayo

3 oz

3 oz

1 oz

1 each

1 each

1/2 cup

1 each

1 each

1 each

1 each

1 each

3 oz

3 oz

1 cup

1 Tbsp

1 each

1 each

1 each

1/2 cup

1/2 cup

1/2 cup

7

12

1

5

22

0

10

13

15

21

5

5

9

27

0

3

6

14

3

9

16

167

202

36

243

495

14

190

283

288

321

146

139

172

473

2

82

107

252

70

108

168


   (g) 

Water chestnuts, canned

Watercress

Watermelon, 1/4 of 10" diam x 

1" slice

Whipped cream (31% fat),

sweetened

Whipping cream, not whipped

Whipped toppings, non-dairy

White sauce:

with skim milk

with whole milk

Wine, red or white table 

Wonton, with meat, fried 1 3/4" 

square

Worcestershire sauce

Yams

Yams, candied

Yogurt

nonfat (<1% fat), plain

nonfat (<1% fat), fruited & 

other flavors

low fat (1-2% fat), plain

low fat(1-2% fat), fruited & 

other flavors

whole milk, plain

whole milk, fruited & other 

flavors 

Yogurt, frozen chocolate or vanilla:

nonfat

low fat

regular, whole milk

1/2 cup

1/2 cup

1 slice

1 Tbsp

1 Tbsp

1 Tbsp

1/4 cup

1/4 cup

3 fl oz

1 each

1 Tbsp

1/2 cup

1/2 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1/2 cup

1/2 cup

1/2 cup

0

0

0

2

5

1

6

8

0

3

0

0

4

0

0

4

3

8

8

0

1

3

34

2

39

22

44

13

87

103

62

74

10

131

176

137

162

155

250

150

292

100

100

118


   (g) 

Zucchini

raw

cooked, no fat added

breaded/battered, fried

Ajiaco

Albondigas (soup):

with diet lean (10% fat) 

ground beef

with regular (25% fat) 

ground beef

Alligator

Aloochat

Amaranth (Chinese spinach)

Andhawo, 3" square

Arroz con pollo

Athanu (Indian pickle)

Atole:

with skim milk

with whole milk

1/2 cup

1/2 cup

1 slice

1 cup

1 cup

1 cup

3 oz

1 each

1 cup

1 slice

1 cup

1 tsp

6 fl oz

6 fl oz

0

0

1

29

5

11

2

8

0

5

9

3

0

3

9

14

21

436

168

213

126

361

7

202

252

33

135

156



Regional Foods
   (g) 

Banana sauce

Bangali sweets (sandesh, rasgulla,

rasmalai, kalajam), 1 1/2" diam

Barbacoa, grilled:

goat head

without basting or marinade 

basted with added fat

beef head

without basting or marinade

basted with added fat

Batida (banana milkshake):

with skim milk

with whole milk

Bear:

no fat added

breaded/battered, pan-fried

Beef tasso

Biryani (chicken)

Bittermelon (fu kwa, nigagori)

Blue corn mush

Boliche (Spanish style pot roast)

Boniatos

Brains, beef:

no fat added

breaded/battered, pan-fried

Brains, pork:

no fat added

breaded/battered, pan-fried

Bunuelos

1 tsp

1 each

1 cup

1 cup

1 cup

1 cup

12 fl oz

12 fl oz

3 oz

3 oz

3 oz

1/2 cup

1 cup

1 cup

3 oz

1/2 cup

3 oz

3 oz

3 oz

3 oz

1 each

0

6

7

10

26

30

1

9

12

14

3

13

0

1

31

0

11

13

8

10

1

11

132

193

221

385

413

264

332

217

249

141

555

28

125

372

131

136

168

117

149

66


   (g) 

Burrito, breakfast:

chorizo, egg, cheese

egg, cheese, green chile

egg, potato, cheese, green 

chile

Cactus fruit pads (nopales)

Calabacitas

Caldo, with meat and vegetables

Callolobush (dasheen leaves,

amaranthus)

Carne adovada

Carne guisada:

with round steak, trimmed, no 

fat added

with stew meat, trimmed, fat 

added

with stew meat, untrimmed,

fat added

Carrot halwa 

Cassava

Cereal, hot with cornstarch:

with skim milk

with whole milk

1 each

1 each

1 each

1/2 cup

1/2 cup

1 cup

1/2 cup

3 oz

1 cup

1 cup

1 cup

1/4 cup

1/2 cup

1/2 cup

1/2 cup

50

28

39

0

0

17

0

5

5

17

28

5

0

0

4

737

496

654

11

50

289

14

138

238

324

412

175

79

58

92


   (g) 

Ceylon moss bar (seaweed)

Channa/garbanzo beans

Chapati/phulka, 6" diam

Chayote (christophene), raw

Chayote (christophene), cooked

Chicharrones, crispy fried pork

Chicken/mutton curry

Chicken, tandoori

Chilaquiles

Chile, green sauce

Chile, red sauce

Chili relleno

Chitterlings, boiled or stewed

Cholla buds, dried and soaked

Chow fun:

with vegetables (no meat)

with shredded pork

Churros, fried 

Coconut water

Cuban sandwich (ham, pork,

cheese), 6" long

Dahiwada, 3" diam

Daikon (Japanese radish)

Dasheen (Japanese white taro)

Dhokala/khaman, 1" square

Dosa, 8" diam

1/4 bar

1/2 cup

1 each

1 cup

1/2 cup

1/2 cup

1/2 cup

1 oz

1 cup

1/2 cup

1/2 cup

1 each

1/2 cup

1/2 cup

1 cup

1 cup

1 pc

1 cup

1 pc

1 each

1/2 cup

1/2 cup

1 each

1 each

0

3

0

0

0

55

10

4

24

2

12

16

18

0

2

9

7

4

29

3

0

0

5

2

8

180

68

32

19

634

308

75

342

54

158

215

189

27

136

177

116

46

682

80

12

74

104

74


   (g) 

Dove (fowl):

baked, broiled, or stewed, no 

fat added

skin removed

skin eaten

breaded/battered, pan-fried

skin removed

skin eaten

Empanadas, main dish type:

vegetable-filled (no meat)

meat-filled, diet lean (10% 

fat) ground beef

meat-filled, regular (25% 

fat) ground beef

Empanadas, dessert type, fruitfilled (apple)

Fish sauce

Flauta, fried:

with chicken breast, skin 

removed

with beef, shredded

Fry bread (with milk), 5" diam

Fry bread (no milk), 5" diam

Ghee

Goat

Gorditas, stuffed

3 oz

3 oz

3 oz 

3 oz

1 each

1 each

1 each

1 each

1 Tbsp

1 each

1 each

1 each

1 each

1 tsp

3 oz

1 each

8

11

10

13

9

17

21

10

0

25

34

8

10

5

3

6

181

201

213

233

154

294

321

190

4

321

398

281

302

45

122

172


   (g) 

Green chile stew

Hog head cheese

Hog jowl

Hog maw

Horseradish leaves, chopped

Idli, 3-4" diam

Jicama, raw

Kachori, 1 1/2" diam

Kadhi (spiced yoghurt)

Kheer/basudi/duthpak

Khichadi (rice and lentils)

Khoya (thickened milk)

Kidneys:

beef

pork

Kimchee (pickled cabbage)

Kneel-down bread (with husk)

Kneel-down bread with blood 

sausage and husk

Kulifi (rich ice cream)

1 cup

1 oz

1 oz

3 oz

1/2 cup

1 each

1/2 cup

2 each

1 cup

1/2 cup

1 cup

1/4 cup

1 cup

1 cup

1/2 cup

1 each

1 each

1/2 cup

26

6

5

13

0

0

0

6

6

7

3

7

5

7

0

2

20

13

411

83

54

211

13

70

25

75

144

198

245

117

202

211

10

208

492

254


   (g) 

Laddu, small

Lapsi (sweet cream of wheat with 

ghee)

Lau Lau (port/fish in leaves)

Lotus root

Lychees

Malanga, root

Manapua filled with bean paste

Manapua filled with pork loin,

trimmed

Menudo

Milk, carabao’s

Molé sauce, poblano

Moong dahl, cooked

Moong whole, cooked

Mooth dahl, cooked

Muscadines

Naan, 8" x 2"

Natillas:

with skim milk

with whole milk

Navajo tea

Neck bones (pork)

Octopus

Opossum

1 each

1/2 cup

1 each

1/2 cup

10 pcs

1/2 cup

1 each

1 each

1 cup

1 cup

1 cup

1/2 cup

1/2 cup

1/2 cup

17 pcs

1/4 pc

1/2 cup

1/2 cup

4 fl oz

1 each

3 oz

3 oz

5

8

16

0

0

0

4

6

11

23

24

0

1

1

0

2

5

9

0

5

2

7

111

277

270

49

60

74

243

197

348

300

342

107

174

165

60

75

206

235

1

101

139

168


   (g) 

Pakora/bhajia, medium

Pan dulce, plain

Paneer

Passion fruit (may pops), fresh

Pattis/cutlet, 1 1/2" diam

Persimmons, Japanese, fresh

Picadillo, beef with potato:

with diet lean (10% fat) 

ground beef

with regular (25% fat) 

ground beef

Pig’s ear

Pig’s tail

Piñon nuts (pine nuts)

Plantains:

no fat added

breaded/battered, fried

Poi

Poke sallet

Pomegranate, 3 3/8" diam

Poppadum (roasted)

Pork cracklings

Posole

Pummelo, raw

Puri (whole wheat), 5" diam

Pullav (mixed vegetables)

Raccoon 

Raita (yoghurt and cucumber)

Rajmah/kidney beans

Rawa upama

2 each

1 each

1 oz

3 each

2 each

1/2 fruit

1 cup

1 cup

1 ear

3 oz

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1 each

1 each

1 Tbsp

1 cup

3/4 cup

1 each 

3/4 cup

3 oz

1/2 cup

1/2 cup

1/2 cup

2

4

2

0

6

0

9

22

11

26

37

0

6

0

6

0

0

3

7

0

7

7

12

2

1

6

57

185

103

34

70

59

257

351

238

338

341

89

137

74

94

105

29

33

183

58

128

371

217

51

173

104


   (g) 

Ropa vieja

Roti (whole wheat), 6" diam

Sambar (lentil soup, cooked)

Samosa, fried

Sapodilla (naseberry)

Sausage:

Chinese, 2" long

Portuguese sausage (linguica)

Souse

Sev (fried noodle, snack)

Sevian (vermicelli)

Sheera (sweet cream of rice with 

ghee)

Sofrito sauce (with ham)

Sopa de fideo (carne)

Sopaipillas, fried

Soup, tortilla

Sour sop pulp

Sous meat

Spam musubi

Squash, banana

Squirrel

Steam corn/hominy

Suab, flesh

Sweets, Indian:

milk-based (panda, burfi),

1" diam/square

other sweets (gulabjamun,

mansoor pale, mohanthal,

magus), 1 1/2" diam

1 cup

2 each

1/2 cup

1 med

1 med

2 pc

1 oz

1 oz

1/2 cup

1/2 cup

1/2 cup

1 Tbsp

1 cup

1 oz

1 cup

1/2 cup

1 oz

1 each

1/2 cup

3 oz

1 cup

3 oz

1 each

1 each

15

1

1

5

2

8

7

4

6

7

6

3

8

6

11

0

4

9

1

4

1

10

4

4

265

85

88

114

141

90

92

49

107

275

200

37

181

104

250

75

51

220

24

147

115

180

83

105


   (g) 

Tamarind:

aqua de tamarindo

dulce de tamarindo

Tannia (yautia)

Taquito, fried:

with diet lean (10% fat) 

ground beef

with regular (25% fat) 

ground beef

Taro leaves

Taro root, baked

Tempeh

Tostado, bean, with regular 

cheddar, 6" diam tortilla, fried

Turnip sallet 

Turtle

Tuvar dahl, cooked

Tuvar, whole

Urad dahl

Val dahl (kidney beans), cooked

Venison, deer, ground or steak

Watermelon seeds

Yucca/cassava

1/4 cup

1/4 cup

1 med

1 each

1 each

1/2 cup

1/2 cup

1/2 cup

1 each

1/2 cup

3 oz

1/2 cup

1/2 cup

1/2 cup

1/2 cup

3 oz

1 tsp

1/2 cup

0

0

0

7

11

0

0

6

6

6

3

2

1

1

1

3

3

0

46

72

133

171

200

14

74

165

197

94

114

168

116

174

30

134

38

79


   (g) 



ITEM SERVING CALORIES FAT GRAMS

SOME OF MY FAVORITE FOODS

Write in some of your favorite foods to help you keep a record of them.


   (g) 

ITEM SERVING CALORIES FAT GRAMS

SOME OF MY FAVORITE FOODS
If you would like a fat and 

calorie counter with more food items,

there are many other free and 

low-cost tools that can help you.

Talk with a health care professional 

to learn what will work 

best for you. To learn more visit 

www.nutrition.gov
NIH Publication No. 06-5334

Revised July 2006

The U.S. Department of Health and Human Services’ National

Diabetes Education Program(NDEP) is jointly sponsored by the

National Institutes of Health (NIH) and the Centers for Disease

Control and Prevention (CDC) with the support of more than 

200 partner organizations.

www.ndep.nih.gov 

1-800-438-5383