Nutritive Value

United States

Department of of Foods

Agriculture

Agricultural

Research

Service

Home and

Garden Bulletin

Number 72
i

Nutritive Value

of Foods

United States

Department of

Agriculture

Agricultural

Research

Service

Home and

Garden Bulletin

Number 72

Susan E. Gebhardt and Robin G. Thomas

U.S. Department of Agriculture, Agricultural Research

Service, Nutrient Data Laboratory, Beltsville, Maryland
ii

Abstract

Gebhardt, Susan E., and Robin G. Thomas. 2002.

Nutritive Value of Foods. U.S. Department of

Agriculture, Agricultural Research Service, Home

and Garden Bulletin 72

This publication gives in tabular form the nutritive

values for household measures of commonly used

foods. It was first published in 1960; the last

revision was published in 1991. In this revision,

values for total dietary fiber have been added and

phosphorus values have been removed. Values are

reported for water; calories; protein; total fat;

saturated, monounsaturated, and polyunsaturated

fatty acids; cholesterol; carbohydrate; total dietary

fiber; calcium; iron; potassium; sodium; vitamin A

in IU and RE units; thiamin; riboflavin; niacin; and

ascorbic acid (vitamin C). Data are from the U.S.

Department of Agriculture Nutrient Database for

Standard Reference, Release 13.

Keywords: ascorbic acid, calcium, calories,

cholesterol, dietary fiber, fatty acids, foods, iron,

niacin, nutrient composition, nutrient data,

potassium, protein, riboflavin, salt, sodium, total

fat, vitamin A

Mention of trade names, commercial products, or

companies in this publication is solely for the

purpose of providing specific information and does

not imply recommendation or endorsement by the

U.S. Department of Agriculture over others not

mentioned.

.

For sale by the Superintendent of Documents U.S. Government Printing Office

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equal opportunity provider and employer

Revised October 2002
iii

Contents

Acknowledgments ......................................................................................................................................... iv

Abbreviations ................................................................................................................................................ v

Introduction ................................................................................................................................................... 1

Further information ....................................................................................................................................... 1

Literature cited .............................................................................................................................................. 2

Tables

1 Equivalents by volume and weight......................................................................................................... 3

2 Tips for estimating amount of food consume......................................................................................... 4

3 Yield of cooked meat per pound of raw meat as purchased................................................................... 5

4 Recommended daily dietary intakes....................................................................................................... 6

5 Food sources of additional nutrients....................................................................................................... 8

6 Daily values ............................................................................................................................................ 9

7 Amount of total fat that provides 30 percent of calories and

saturated fat that provides 10 percent ..................................................................................................... 10

8 Caffeine values ....................................................................................................................................... 11

9 Nutritive value of the edible part of food ............................................................................................... 12

Beverages ......................................................................................................................................... 14

Dairy products .................................................................................................................................. 16

Eggs .................................................................................................................................................. 22

Fats and oils...................................................................................................................................... 22

Fish and shellfish.............................................................................................................................. 26

Fruits and fruit juices ....................................................................................................................... 28

Grain products .................................................................................................................................. 36

Legumes, nuts, and seeds ................................................................................................................. 52

Meat and meat products ................................................................................................................... 56

Mixed dishes and fast foods............................................................................................................. 60

Poultry and poultry products............................................................................................................ 66

Soups, sauces, and gravies ............................................................................................................... 68

Sugars and sweets ............................................................................................................................ 70

Vegetables and vegetable products .................................................................................................. 76

Miscellaneous items ......................................................................................................................... 86

Index for table 9 ............................................................................................................................................ 90
iv

Acknowledgments

The following people deserve special thanks for

their roles in this project:

Joanne M. Holden, research leader, Nutrient Data

Laboratory

Food specialists of the Nutrient Data Laboratory,

all of whom contributed data for the various food

groups: Rena Cutrufelli, Vincent De Jesus, Jacob

Exler, David Haytowitz, Gwen Holcomb, Juliette

Howe, Linda Lemar, Pamela Pehrsson, and

Bethany Showell

Dr. Mark Kantor, associate professor and extension

specialist, University of Maryland, College Park;

Lisa Lachenmayr, extension educator, Maryland

Cooperative Extension—Prince George’s County;

and Kristin Marcoe, nutritionist, USDA Center for

Nutrition Policy and Promotion, each of whom

reviewed the manuscript and provided helpful

comments.
v

Abbreviations

dia diameter

fl oz fluid ounce

g gram

kcal kilocalorie (commonly known as calories)

IU International Units

lb pound

μg microgram

mg milligram

ml milliliter

NA not available

oz ounce

pkg package

RE retinol equivalent

sq square

tbsp tablespoon

Tr trace

tsp teaspoon
1

Introduction

An 8-oz glass of milk, a 3-oz slice of cooked meat,

an apple, a slice of bread. What food values does

each contain? How much cooked meat will a pound

of raw meat yield? How much protein should a

healthy 14-year-old boy get each day?

Consumers want ready answers to questions like

these so they can plan nutritious diets for

themselves and their families. Also, nutritionists,

dietitians, and other health professionals use this

type of information in their daily work.

In response, the U.S. Department of Agriculture

published the first edition of this bulletin in 1960.

USDA nutrition researchers have revised it many

times since to reflect our expanded knowledge, to

add or subtract specific values, and to update the

ever-growing list of available, commonly used

foods.

Further Information

The USDA Nutrient Database for Standard

Reference is a more technical compilation of

nutrient information, with data for a much more

extensive list of foods and nutrients than this

publication provides. It is revised regularly and

published on the USDA Nutrient Data Laboratory

(NDL) web site, <www.nal.usda.gov/fnic/

foodcomp>. It replaces USDA’s Agriculture

Handbook 8, “Composition of Foods. . .Raw,

Processed, Prepared,” commonly referred to as

“Handbook 8,” and its revised sections, which are

out of print. Special-interest tables—such as

Isoflavone Content of Foods—are also published

on the NDL web site.

The USDA Nutrient Database for Standard

Reference and special-interest tables produced by

NDL are also available on CD-ROM from the U.S.

Government Printing Office (GPO). See the back

of the title page for contact information.

Other nutrition publications that may be useful

include “Nutrition and Your Health: Dietary

Guidelines for Americans,” USDA Home and

Garden Bulletin 232; “Making Healthy Food

Choices,” USDA Home and Garden Bulletin 250;

and “Check It Out: The Food Label, the Pyramid,

and You,” USDA Home and Garden Bulletin 266.

These publications may also be purchased from

GPO. See the back of the title page for contact

information.

The Dietary Guidelines for Americans and the Food

Guide Pyramid can be found on USDA’s Center for

Nutrition Policy and Promotion web site, <http://

www.usda.gov/cnpp>, or write to them at 3101

Park Center Dr., Room 1064, Alexandria, VA

22302-1594. Food label and other nutrition

information can be found on the Food and Drug

Administration’s Center for Food Safety and

Applied Nutrition web site, <http://

vm.cfsan.fda.gov/label.html>, or write to them at

200 C Street, SW, Washington, DC 20204.

Full texts of the Recommended Dietary Allowances

and each volume of Dietary Reference Intakes are

available from the National Academy Press, at

www.nap.edu or 888-624-8373 (toll free).

For more information about food and nutrition, visit

the USDA-ARS National Agricultural Library’s

Food and Nutrition Information Center <http://

www.nal.usda.gov/fnic/>, or contact them at 10301

Baltimore Ave., Room 304, Beltsville, MD 20705-

2351, Phone: 301-504-5719, Fax: 301-504-6409,

TTY: 301-504-6856, e-mail: fnic@nal.usda.gov.

Another source of information on the Internet is

<www.nutrition.gov>.

by Susan E. Gebhardt and Robin G. Thomas, U.S. Department of Agriculture,

Agricultural Research Service, Nutrient Data Laboratory, Beltsville, Maryland

Nutritive Value of Foods
2

Literature Cited

American Institute for Cancer Research. 2001. The

New American Plate. On the American Institute for

Cancer Research web site <www.aicr.org>, page

URL: <http://www.aicr.org/nap2.htm> (February 5,

2002).

Schuster, Ellen, compiler. 1997. Making Sense of

Portion Sizes. On the Oregon State University

Extension Family & Community Development web

site <http://osu.orst.edu/dept/ehe/nutrition.htm>,

page URL: <http://osu.orst.edu/dept/ehe/

nu_n&f_ms.htm> (February 5, 2002).

Standing Committee on the Scientific Evaluation of

Dietary Reference Intakes, Food and Nutrition

Board, Institute of Medicine. 1997. Dietary

Reference Intakes for Calcium, Phosphorus,

Magnesium, Vitamin D, and Fluoride. National

Academy Press, Washington, D.C.

__________. 1998. Dietary Reference Intakes for

Thiamin, Riboflavin, Niacin, Vitamin B6, Folate,

Vitamin B12, Pantothenic Acid, Biotin, and

Choline. National Academy Press, Washington,

D.C.

__________. 2000. Dietary Reference Intakes for

Vitamin C, Vitamin E, Selenium, and Carotenoids.

National Academy Press, Washington, D.C.

Subcommittee on the Tenth Edition of the RDAs,

Food and Nutrition Board, Commission on Life

Sciences, National Research Council. 1989.

Recommended Dietary Allowances, 10th ed.

National Academy Press, Washington, D.C.

U.S. Department of Agriculture, Agricultural

Research Service. 2000. USDA Nutrient Database

for Standard Reference, Release 13. The Service,

Washington, D.C

U.S. Department of Agriculture and U.S.

Department of Health and Human Services. 2000.

Nutrition and Your Health: Dietary Guidelines for

Americans, 5th ed. USDA and DHHS, Home and

Garden Bulletin 232.

U.S. Food and Drug Administration. 1999. Food

Labeling. Code of Federal Regulations, Title 21,

part 101. [Available on the U.S. Government

Printing Office web site <http://

www.access.gpo.gov)>, 21CFR101 URL: http://

www.access.gpo.gov/nara/cfr/waisidx_99/

21cfr101_99.html> (February 5, 2002)].
3

Table 1. Equivalents by Volume and Weight

This table contains some helpful volume and

weight equivalents. Following is an example that

illustrates how you can use the table:

Example. For milk, the nutrient profile covers a

1-cup serving (see page 20, table 9). Let’s say you

use 2 tablespoons of milk in your coffee. In table 1,

you see that 1 cup equals 16 tablespoons, so the

2 tablespoons you consume are two-sixteenths or

one-eighth of 1 cup. To find out the nutritive value

of the amount you actually consume—2

tablespoons—you need to divide the nutrient values

listed for milk by 8.

Volume

1 gallon (3.786 liters; 3,786 ml) 4 quarts

1 quart (0.946 liter; 946 ml) 4 cups or 2 pints

1 cup (237 ml) 8 fluid ounces, 1⁄2 pint, or

16 tablespoons

2 tablespoons (30 ml) 1 fluid ounce

1 tablespoon (15 ml) 3 teaspoons

1 pint 2 cups

Weight

1 pound (16 ounces) 453.6 grams

1 ounce 28.35 grams

31⁄2 ounces 100 grams
4

Table 2. Tips for Estimating Amount of

Food Consumed

This table lists some handy tips to help you

estimate the amount of food you eat when you

cannot measure or weigh it.

Breads and grains

1⁄2 cup cooked cereal, pasta, rice volume of cupcake wrapper or half a baseball

4-oz bagel (large) diameter of a compact disc (CD)

medium piece of cornbread medium bar of soap

Fruits and vegetables

medium apple, orange, peach tennis ball

1⁄4 cup dried fruit golf ball or scant handful for average adult

1⁄2 cup fruit or vegetable half a baseball

1 cup broccoli light bulb

medium potato computer mouse

1 cup raw leafy greens baseball or fist of average adult

1⁄2 cup 6 asparagus spears, 7 or 8 baby carrots or

carrot sticks, or a medium ear of corn

Meat, fish, and poultry, cooked

1 oz about 3 tbsp meat or poultry

2 oz small chicken drumstick or thigh

3 oz average deck of cards, palm of average

adult’s hand, half of a whole, small chicken

breast, medium pork chop

Cheese

1 oz hard cheese average person’s thumb, 2 dominoes, 4 dice

Other

2 tbsp peanut butter Ping-Pong ball

1⁄3 cup nuts level handful for average adult

1⁄2 cup half a baseball or base of computer mouse

1 cup tennis ball or fist of average adult

Note: The serving size indicated in the Food Guide Pyramid and on food labels is a

standardized unit of measure and may not represent the portion of food a person actually

eats on one occasion.

Sources: Schuster (1997), American Institute of Cancer Research (2001).
5

Table 3. Yield of Cooked Meat per Pound of

Raw Meat as Purchased

From the time it is purchased to the time it is eaten,

meat undergoes certain losses. These include

evaporation of moisture and loss of fat in the

drippings during cooking and removal of parts such

as bone, gristle, and fat before or after cooking.

This table shows, for several retail cuts, the yield of

cooked meat from 1 pound of raw meat. Yield is

given as ounces of:

Cooked meat with bone and fat

Cooked lean and fat

Cooked lean only

Table 3. Yield of Cooked Meat per Pound of Raw Meat as Purchased

Yield after cooking, less drippings

Retail cut and method of cooking Parts weighed Weight (oz)

Chops or steaks for broiling or frying

With bone and relatively large amount fat, Lean, bone, and fat 10-12

such as pork or lamb chops; beef rib; Lean and fat 7-10

sirloin, or porterhouse steaks Lean only 5-7

Without bone and with very little fat, such Lean and fat 12-13

as round of beef or veal steaks Lean only 9-12

Ground meat for broiling or frying, such as Patties 9-13

beef, lamb, or pork patties

Roast for oven cooking (no liquid added)

With bone and relatively large amount of Lean, bone, and fat 10-12

fat, such as beef rib, loin, chuck; lamb Lean and fat 8-10

shoulder, leg; pork, fresh or cured Lean only 6-9

Without bone Lean and fat 10-12

Lean only 7-10

Cuts for pot roasting, simmering, braising,

stewing

With bone and relatively large amount of Lean, bone, and fat 10-11

fat, such as beef chuck, pork shoulder Lean and fat 8-9

Lean only 6-8

Without bone and with relatively small Lean with adhering fat 9-11

amount of fat, such as trimmed beef, veal

Among the factors influencing meat yield is the

proportion of fat and lean. Many cuts have an

outside layer of fat extending all or part way

around. The thickness of this fat layer varies

depending on the cutting and trimming practices in

the market. The information on yield in table 3 and

on nutritive value in table 9 applies to retail cuts

trimmed according to typical market practices.

Deposits of fat within a cut may be extensive. They

are not usually affected by retail trimming but may

be discarded after cooking.
6

Table 4. Recommended Daily Dietary

Intakes

Table 4 shows recommended daily levels of

calories and several nutrients essential for

maintenance of good nutrition in healthy, normally

active persons. The Recommended Dietary

Allowances (RDAs) are currently being revised by

the National Academy of Sciences. The new

recommendations are called Dietary Reference

Intakes (DRIs) and include two sets of values that

serve as goals for nutrient intake—RDAs and

Adequate Intakes (AIs). The right side of table 4

presents the DRIs published in 1997-2000, with AIs

indicated by a dagger (†). The left side of the table

includes the 1989 RDAs. More detailed information

about DRIs may be obtained from the table’s

sources (see note at end of table). Table 4 includes

only the nutrients contained in table 9.
7
8

Table 5. Food Sources of Additional

Nutrients

Table 5 lists foods that are of special value in

supplying six vitamins and four minerals not shown

in tables 4 and 9. Foods are considered to be of

special value as a nutrient source if the food serving

is high in the nutrient compared with other foods.

Vitamins

Vitamin B-6

Bananas

Fish (most)

Liver

Meat

Nuts and seeds

Potatoes and sweetpotatoes

Poultry

Whole-grain and fortified cereals

Vitamin B-12

Eggs

Fish and shellfish

Fortified cereals

Meat

Milk and milk products

Organ meats

Vitamin D

Egg yolk

Fortified cereals

Fortified milk

Liver

High-fat fish

Vitamin E

Margarine

Nuts and seeds

Peanuts and peanut butter

Vegetable oils

Wheat germ

Whole-grain and fortified cereals

Folate

Dark green vegetables

Dry beans, peas, and lentils

Enriched grain products

Fortified cereals

Liver

Orange juice

Wheat germ

Yeast

Vitamin K

Broccoli

Brussels sprouts

Cabbage

Leafy green vegetables

Mayonnaise

Soybean, canola, and olive oils

Minerals

Iodine

Iodized salt

Saltwater fish and shellfish

Magnesium

Cocoa and chocolate

Dark green vegetables (most)

Dry beans, peas, and lentils

Fish

Nuts and seeds

Peanuts and peanut butter

Whole grains

Phosphorus

Dry beans, peas, and lentils

Eggs

Fish

Meat

Milk and milk products

Nuts and seeds

Poultry

Whole grains

Zinc

Dry beans, peas, and lentils

Meat

Poultry

Seeds

Shellfish

Whole-grain and fortified cereals
9

Table 6. Daily Values

Daily Values have been established by the Food

and Drug Administration as references to help

consumers use information on food labels to plan a

healthy overall diet. The Daily Values provide a

reliable guide for most people. It is helpful to know

that a 2,000-calorie level is about right for

moderately active women, teenage girls, and

sedentary men, and 2,500 calories is the target level

for many men, teenage boys, and active women.

Many older adults, children, and sedentary women

need fewer than 2,000 calories a day and may want

to select target levels based on 1,600 calories a day.

Some active men and teenage boys and very active

women may want to select target levels based on

2,800 calories per day. The Daily Values for

sodium and cholesterol are the same for everyone,

regardless of total calories consumed, so you do not

have to make adjustments based on your caloric

needs.

Nutrient Calories 2,000 2,500

Total fat* Less than 65 g 80 g

Saturated fat† Less than 20 g 25 g

Cholesterol Less than 300 mg 300 mg

Sodium Less than 2,400 mg 2,400 mg

Total carbohydrate 300 g 375 g

Dietary fiber 25 g 30 g

Potassium 3,500 mg 3,500 mg

* Total fat values are based on 30 percent of calories.

† Saturated fat values are based on 10 percent of calories.

Note. Your Daily Values may be higher or lower depending on your calorie needs.

The Daily Values are based on expert dietary advice about how much, or how little,

of some key nutrients you should eat each day, depending on whether you eat 2,000

or 2,500 calories a day.

Source: U.S. Food and Drug Administration (1999)
10

Table 7. Amount of Total Fat That Provides

30 Percent of Calories and Saturated Fat

That Provides 10 Percent

Several scientific groups suggest that Americans

moderate the amount of fat in their diets. Some

recommend that fat be limited to amounts that will

provide no more than 30 percent of calories. Table

7 lists the amount of fat that provides 30 percent of

calories for diets at different total daily calorie

levels. For example, a woman wishing to moderate

Table 7. Amount of Total Fat That Provides 30 Percent

of Calories and Saturated Fat That Provides 10 Percent

Total fat (g) Saturated fat (g)

Total calories (no more than 30% (no more than 10%

per day of total calories) of total calories)

1,600 53 18

2,000* 65 20

2,200 73 24

2,500* 80 25

2,800 93 31

* Percent Daily Values on Nutrition Facts Labels are based on a 2,000-calorie diet.

Values for 2,000 and 2,500 calories are rounded to the nearest 5 g to be consistent

with the label.

Source: U.S. Department of Agriculture and Department of Health and Human Services (2000).

her fat intake to 30 percent of her 2,000-calorie diet

is advised to select foods that total no more than 65

grams of fat per day. She can use table 9 to estimate

the grams of fat in the foods she eats.

Table 7 also shows the amount of saturated fat that

provides 10 percent of calories for diets at several

different daily calorie levels. The amounts of

saturated fat are given in upper limits because of

that type of fat’s ability to raise blood cholesterol

levels.
11

Table 8. Caffeine Values

Caffeine is a compound found mostly in coffee, tea,

cola, cocoa, chocolate, and in foods containing

these. Table 8 lists the amounts of caffeine found in

these beverages and foods.

Food Serving size Caffeine (mg)

Beverages

Chocolate milk, includes malted milk 8 fl oz 5-8

Chocolate shake 16 fl oz 8

Cocoa, prepared from powder

Regular 6 fl oz 4-6

Sugar-free 6 fl oz 15

Coffee, regular

Brewed 6 fl oz 103

Prepared from instant 6 fl oz 57

Coffee, decaffeinated

Brewed 6 fl oz 2

Prepared from instant 6 fl oz 2

Coffee liqueur 1.5 fl oz 14

Cola or pepper-type, with caffeine 12 fl oz 37

Diet cola, with caffeine 12 fl oz 50

Tea, regular

Brewed 6 fl oz 36

Instant, prepared 8 fl oz 26-36

Tea, chamomile 6 fl oz 0

Tea, decaffeinated, brewed 6 fl oz 2

Chocolate Foods

Baking chocolate, unsweetened 1 square (1 oz) 58

Brownies 1 1-3

Candies

Dark chocolate 1.45-oz bar 30

Milk chocolate bar 1.55-oz bar 11

Semisweet chocolate chips 1⁄4 cup 26-28

Chocolate with other ingredients (nuts, crisped rice, etc.) about 1.5 oz 3-11

Cereal (containing cocoa) 1 oz 1

Cocoa powder, unsweetened 1 tbsp 12

Cookies (chocolate chip, devil’s food, chocolate sandwich) 1 1

Chocolate cupcake with chocolate frosting 1 1-2

Frosting 1⁄12 pkg 1-2

(2 tbsp)

Fudge 1 piece 2-3

(about 3⁄4 oz)

Ice cream/frozen yogurt 1⁄2 cup 2

Pudding

Prepared from dry mix 1⁄2 cup 3

Ready-to-eat 4 oz 6

Syrup

Thin-type 1 tbsp 3

Fudge-type 1 tbsp 1

Source: U.S. Department of Agriculture, Agricultural Research Service (2000).
12

Table 9. Nutritive Value of the Edible Part of

Food

Table 9 lists the nutritive values of foods

commonly consumed in the United States and

makes up the bulk of this publication. The data

source is USDA Nutrient Database for Standard

Reference, Release 13 (U.S. Department of

Agriculture, Agricultural Research Service 2000).

See Further Information for more about this

database. Most differences in values between this

table and the Standard Reference are due to

rounding.

Foods are grouped under the following headings:

Beverages

Dairy products

Eggs

Fats and oils

Fish and shellfish

Fruits and fruit juices

Grain products

Legumes, nuts, and seeds

Meat and meat products

Mixed dishes and fast foods

Poultry and poultry products

Soups, sauces, and gravies

Sugars and sweets

Vegetables and vegetable products

Miscellaneous items.

Most of the foods listed are in ready-to-eat form.

Some are basic products widely used in food

preparation, such as flour, oil, and cornmeal. Most

snack foods, a separate food group in the Standard

Reference, are found under Grain Products.

Measures and weights. The approximate measure

given for each food is in cups, ounces, pounds,

some other well-known unit, or a piece of a

specified size. The measures do not necessarily

represent a serving, but the unit given may be used

to calculate a variety of serving sizes. For example,

nutrient values are given for 1 cup of applesauce. If

the serving you consume is 1⁄2 cup, divide the

values by 2 or multiply by 0.5.

For fluids, the cup measure refers to the standard

measuring cup of 8 fluid ounces. The ounce is onesixteenth of a pound, unless “fluid ounce” is

indicated. The weight of a fluid ounce varies

according to the food. If the household measure of

a food is listed as 1 ounce, the nutrients are based

on a weight of 28.35 grams, rounded to 28 grams in

the table. All measure weights are actual weights or

rounded to the nearest whole number. See table 2,

Tips for Estimating Amount of Food Consumed,

for help in determining the size of the portion you

actually eat or drink.

The table gives the weight in grams for an

approximate measure of each food. The weight

applies to only the edible portion (part of food

normally eaten), such as the banana pulp without

the peel. Some poultry descriptions provide weights

for the whole part, such as a drumstick, including

skin and/or bone. Keep in mind that the nutritive

values are only for the edible portions indicated in

the description. For example, item 877, roasted

chicken drumstick, indicates a weight of 2.9 oz (82

grams) with the bone and skin. But note that the

weight of one drumstick, meat only, is listed as 44

grams (about 11⁄2 oz). So the skin and bone equal

38 grams (82 minus 44). Nutrient values are always

given for the gram weight listed in the column

Weight—in this case, 44 grams.

Food values. Values are listed for water; calories;

protein; total fat; saturated, monounsaturated, and

polyunsaturated fatty acids; cholesterol;

carbohydrate; total dietary fiber; four minerals

(calcium, iron, potassium, and sodium); and five

vitamins (vitamin A, thiamin, riboflavin, niacin,

and ascorbic acid, or vitamin C). Water content is

included because the percentage of moisture is

helpful for identification and comparison of many

food items. For example, to identify whether the

cocoa listed is powder or prepared, you could check

the water value, which is much less for cocoa

powder. Values are in grams or milligrams except

for water, calories, and vitamin A.

Food energy is reported as calories. A calorie is the

unit of measure for the amount of energy that

protein, fat, and carbohydrate furnish the body.

Alcohol also contributes to the calorie content of

alcoholic beverages. The official unit of

measurement for food energy is actually

kilocalories (kcal), but the term “calories” is

commonly used in its place. In fact, “calories” is

used on the food label.
13

Vitamin A is reported in two different units:

International Units (IU) are used on food labels and

in the past for expressing vitamin A activity;

Retinol Equivalents (RE) are the units released in

1989 by the Food and Nutrition Board for

expressing the RDAs for vitamin A.

Values for calories and nutrients shown in table 9

are the amounts in the part of the item that is

customarily eaten—corn without cob, meat without

bones, and peaches without pits. Nutrient values are

averages for products presented here. Values for

some nutrients may vary more widely for specific

food items. For example, the vitamin A content of

beef liver varies widely, but the values listed in

table 9 represent an average for that food.

In some cases, as with many vegetables, values for

fat may be trace (Tr), yet there will be numerical

values listed for some of the fatty acids. The values

for fat have been rounded to whole numbers, unless

they are between 0 and 0.5; then they are listed as

trace. This definition of trace also applies to the

other nutrients in table 9 that are rounded to whole

numbers.

Other uses of “trace” in table 9 are:

• For nutrients rounded to one decimal place,

values falling between 0 and 0.05 are trace.

• For nutrients rounded to two decimal places,

values falling between 0 and 0.005 are trace.

Thiamin, riboflavin, niacin, and iron values in

enriched white flours, white bread and rolls,

cornmeals, pastas, farina, and rice are based on the

current enrichment levels established by the Food

and Drug Administration. Enrichment levels for

riboflavin in rice were not in effect at press time

and are not used in table 9. Enriched flour is used in

most home-prepared and commercially prepared

baked goods.

Niacin values given are for preformed niacin that

occurs naturally in foods. The values do not include

additional niacin that may be formed in the body

from tryptophan, an essential amino acid in the

protein of most foods.

Nutrient values for many prepared items were

calculated from the ingredients in typical recipes.

Examples are biscuits, cornbread, mashed potatoes,

white sauce, and many dessert foods. Adjustments

were made for nutrient losses during cooking.

Nutrient values for toast and cooked vegetables do

not include any added fat, either during preparation

or at the table. Cutting or shredding vegetables may

destroy part of some vitamins, especially ascorbic

acid. Since such losses are variable, no deduction

has been made.

Values for cooked dry beans, vegetables, pasta,

noodles, rice, cereal, meat, poultry, and fish are

without salt added. If hot cereals are prepared with

salt, the sodium content ranges from about 324-374

mg for Malt-O-Meal, Cream of Wheat, and rolled

oats. The sodium value for corn grits is about 540

mg; sodium for Wheatena is about 238 mg. Sodium

values for canned vegetables labeled as “no salt

added” are similar to those listed for the cooked

vegetables.

The mineral contribution of water was not

considered for coffee, tea, soups, sauces, or

concentrated fruit juices prepared with water.

Sweetened items contain sugar unless identified as

artificially sweetened.

Several manufactured items—including some milk

products, ready-to-eat breakfast cereals, imitation

cream products, fruit drinks, and various mixes—

are included in table 9. Such foods may be fortified

with one or more nutrients; the label will describe

any fortification. Values for these foods may be

based on products from several manufacturers, so

they may differ from the values provided by any

one source. Nutrient values listed on food labels

may also differ from those in table 9 because of

rounding on labels.

Nutrient values represent meats after they have

been cooked and drained of the drippings. For

many cuts, two sets of values are shown: meat

including lean and fat parts, and lean meat from

which the outer fat layer and large fat pads have

been removed either before or after cooking.

In the entries for cheeseburger and hamburger in

Mixed Dishes and Fast Foods, “condiments” refers

to catsup, mustard, salt, and pepper; “vegetables”

refers to lettuce, tomato, onion, and pickle;

“regular” is a 2-oz patty, and large is a 4-oz patty

(precooked weight).
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

14

Beverages

Alcoholic

Beer

1 Regular ................................. 12 fl oz ..............355 92 146 1 0 0.0 0.0 0.0

2 Light ..................................... 12 fl oz ..............354 95 99 1 0 0.0 0.0 0.0

Gin, rum, vodka, whiskey

3 80 proof ................................ 1.5 fl oz ...............42 67 97 0 0 0.0 0.0 0.0

4 86 proof ................................ 1.5 fl oz ...............42 64 105 0 0 0.0 0.0 0.0

5 90 proof ................................ 1.5 fl oz ...............42 62 110 0 0 0.0 0.0 0.0

6 Liqueur, coffee, 53 proof........ 1.5 fl oz ...............52 31 175 Tr Tr 0.1 Tr 0.1

Mixed drinks, prepared from

recipe

7 Daiquiri ................................... 2 fl oz ..................60 70 112 Tr Tr Tr Tr Tr

8 Pina colada.............................. 4.5 fl oz .............141 65 262 1 3 1.2 0.2 0.5

Wine

Dessert

9 Dry ..................................... 3.5 fl oz .............103 80 130 Tr 0 0.0 0.0 0.0

10 Sweet ................................. 3.5 fl oz .............103 73 158 Tr 0 0.0 0.0 0.0

Table

11 Red..................................... 3.5 fl oz .............103 89 74 Tr 0 0.0 0.0 0.0

12 White ................................. 3.5 fl oz .............103 90 70 Tr 0 0.0 0.0 0.0

Carbonated*

13 Club soda ................................ 12 fl oz ..............355 100 0 0 0 0.0 0.0 0.0

14 Cola type ................................. 12 fl oz ..............370 89 152 0 0 0.0 0.0 0.0

Diet, sweetened with

aspartame

15 Cola ...................................... 12 fl oz ..............355 100 4 Tr 0 0.0 0.0 0.0

16 Other than cola or

pepper type ..................... 12 fl oz ..............355 100 0 Tr 0 0.0 0.0 0.0

17 Ginger ale ............................... 12 fl oz ..............366 91 124 0 0 0.0 0.0 0.0

18 Grape ...................................... 12 fl oz ..............372 89 160 0 0 0.0 0.0 0.0

19 Lemon lime............................. 12 fl oz ..............368 90 147 0 0 0.0 0.0 0.0

20 Orange..................................... 12 fl oz ..............372 88 179 0 0 0.0 0.0 0.0

21 Pepper type ............................. 12 fl oz ..............368 89 151 0 Tr 0.3 0.0 0.0

22 Root beer................................. 12 fl oz ..............370 89 152 0 0 0.0 0.0 0.0

Chocolate flavored

beverage mix

23 Powder .................................... 2-3 heaping tsp....22 1 75 1 1 0.4 0.2 Tr

24 Prepared with milk ................. 1 cup ..................266 81 226 9 9 5.5 2.6 0.3

Cocoa

Powder containing nonfat

dry milk

25 Powder.................................. 3 heaping tsp .......28 2 102 3 1 0.7 0.4 Tr

26 Prepared (6 oz water plus 1

oz powder) ...................... 1 serving............206 86 103 3 1 0.7 0.4 Tr

Powder containing nonfat dry

milk and aspartame

27 Powder.................................. 1⁄2-oz envelope.....15 3 48 4 Tr 0.3 0.1 Tr

28 Prepared (6 oz water plus 1

envelope mix) ................. 1 serving............192 92 48 4 Tr 0.3 0.1 Tr

Coffee

29 Brewed .................................... 6 fl oz ................178 99 4 Tr 0 Tr 0.0 Tr

30 Espresso .................................. 2 fl oz ..................60 98 5 Tr Tr 0.1 0.0 0.1

31 Instant, prepared (1 rounded

tsp powder plus 6 fl oz

water) ................................. 6 fl oz ................179 99 4 Tr 0 Tr 0.0 Tr

*Mineral content varies depending on water source.
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

15

0 13 0.7 18 0.1 89 18 0 0 0.02 0.09 1.6 0 1

0 5 0.0 18 0.1 64 11 0 0 0.03 0.11 1.4 0 2

0 0 0.0 0 Tr 1 Tr 0 0 Tr Tr Tr 0 3

0 Tr 0.0 0 Tr 1 Tr 0 0 Tr Tr Tr 0 4

0 0 0.0 0 Tr 1 Tr 0 0 Tr Tr Tr 0 5

0 24 0.0 1 Tr 16 4 0 0 Tr 0.01 0.1 0 6

0 4 0.0 2 0.1 13 3 2 0 0.01 Tr Tr 1 7

0 40 0.8 11 0.3 100 8 3 0 0.04 0.02 0.2 7 8

0 4 0.0 8 0.2 95 9 0 0 0.02 0.02 0.2 0 9

0 12 0.0 8 0.2 95 9 0 0 0.02 0.02 0.2 0 10

0 2 0.0 8 0.4 115 5 0 0 0.01 0.03 0.1 0 11

0 1 0.0 9 0.3 82 5 0 0 Tr 0.01 0.1 0 12

0 0 0.0 18 Tr 7 75 0 0 0.00 0.00 0.0 0 13

0 38 0.0 11 0.1 4 15 0 0 0.00 0.00 0.0 0 14

0 Tr 0.0 14 0.1 0 21 0 0 0.02 0.08 0.0 0 15

0 0 0.0 14 0.1 7 21 0 0 0.00 0.00 0.0 0 16

0 32 0.0 11 0.7 4 26 0 0 0.00 0.00 0.0 0 17

0 42 0.0 11 0.3 4 56 0 0 0.00 0.00 0.0 0 18

0 38 0.0 7 0.3 4 40 0 0 0.00 0.00 0.1 0 19

0 46 0.0 19 0.2 7 45 0 0 0.00 0.00 0.0 0 20

0 38 0.0 11 0.1 4 37 0 0 0.00 0.00 0.0 0 21

0 39 0.0 19 0.2 4 48 0 0 0.00 0.00 0.0 0 22

0 20 1.3 8 0.7 128 45 4 Tr 0.01 0.03 0.1 Tr 23

32 31 1.3 301 0.8 497 165 311 77 0.10 0.43 0.3 2 24

1 22 0.3 92 0.3 202 143 4 1 0.03 0.16 0.2 1 25

2 22 2.5 97 0.4 202 148 4 0 0.03 0.16 0.2 Tr 26

1 9 0.4 86 0.7 405 168 5 1 0.04 0.21 0.2 0 27

2 8 0.4 90 0.7 405 173 4 0 0.04 0.21 0.2 0 28

0 1 0.0 4 0.1 96 4 0 0 0.00 0.00 0.4 0 29

0 1 0.0 1 0.1 69 8 0 0 Tr 0.11 3.1 Tr 30

0 1 0.0 5 0.1 64 5 0 0 0.00 Tr 0.5 0 31
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

16

Beverages (continued)

Fruit drinks, noncarbonated,

canned or bottled, with

added ascorbic acid

32 Cranberry juice cocktail......... 8 fl oz ................253 86 144 0 Tr Tr Tr 0.1

33 Fruit punch drink .................... 8 fl oz ................248 88 117 0 0 Tr Tr Tr

34 Grape drink ............................. 8 fl oz ................250 88 113 0 0 Tr 0.0 Tr

35 Pineapple grapefruit juice

drink................................... 8 fl oz ................250 88 118 1 Tr Tr Tr 0.1

36 Pineapple orange juice

drink................................... 8 fl oz ................250 87 125 3 0 0.0 0.0 0.0

Lemonade

37 Frozen concentrate,

prepared ............................. 8 fl oz ................248 89 99 Tr 0 Tr Tr Tr

Powder, prepared with water

38 Regular ................................. 8 fl oz ................266 89 112 0 0 Tr Tr Tr

39 Low calorie, sweetened

with aspartame................ 8 fl oz ................237 99 5 0 0 0.0 0.0 0.0

Malted milk, with added

nutrients

Chocolate

40 Powder.................................. 3 heaping tsp .......21 3 75 1 1 0.4 0.2 0.1

41 Prepared ............................... 1 cup ..................265 81 225 9 9 5.5 2.6 0.4

Natural

42 Powder.................................. 4-5 heaping tsp....21 3 80 2 1 0.3 0.2 0.1

43 Prepared ............................... 1 cup ..................265 81 231 10 9 5.4 2.5 0.4

Milk and milk beverages. See

Dairy Products.

44 Rice beverage, canned (RICE

DREAM) .............................. 1 cup ..................245 89 120 Tr 2 0.2 1.3 0.3

Soy milk. See Legumes, Nuts,

and Seeds.

Tea

Brewed

45 Black .................................... 6 fl oz ................178 100 2 0 0 Tr Tr Tr

Herb

46 Chamomile ........................ 6 fl oz ................178 100 2 0 0 Tr Tr Tr

47 Other than chamomile....... 6 fl oz ................178 100 2 0 0 Tr Tr Tr

Instant, powder, prepared

48 Unsweetened ........................ 8 fl oz ................237 100 2 0 0 0.0 0.0 0.0

49 Sweetened, lemon flavor ..... 8 fl oz ................259 91 88 Tr 0 Tr Tr Tr

50 Sweetened with saccharin,

lemon flavor.................... 8 fl oz ................237 99 5 0 0 0.0 0.0 Tr

51 Water, tap................................... 8 fl oz ................237 100 0 0 0 0.0 0.0 0.0

Dairy Products

Butter. See Fats and Oils.

Cheese

Natural

52 Blue ...................................... 1 oz ......................28 42 100 6 8 5.3 2.2 0.2

53 Camembert (3 wedges per

 4-oz container)............... 1 wedge ...............38 52 114 8 9 5.8 2.7 0.3

Cheddar

54 Cut pieces .......................... 1 oz ......................28 37 114 7 9 6.0 2.7 0.3

55 1 cubic inch .........17 37 68 4 6 3.6 1.6 0.2

56 Shredded ............................ 1 cup ..................113 37 455 28 37 23.8 10.6 1.1
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

17

0 36 0.3 8 0.4 46 5 10 0 0.02 0.02 0.1 90 32

0 30 0.2 20 0.5 62 55 35 2 0.05 0.06 0.1 73 33

0 29 0.0 8 0.4 13 15 3 0 0.01 0.01 0.1 85 34

0 29 0.3 18 0.8 153 35 88 10 0.08 0.04 0.7 115 35

0 30 0.3 13 0.7 115 8 1,328 133 0.08 0.05 0.5 56 36

0 26 0.2 7 0.4 37 7 52 5 0.01 0.05 Tr 10 37

0 29 0.0 29 0.1 3 19 0 0 0.00 Tr 0.0 34 38

0 1 0.0 50 0.1 0 7 0 0 0.00 0.00 0.0 6 39

1 18 0.2 93 3.6 251 125 2,751 824 0.64 0.86 10.7 32 40

34 29 0.3 384 3.8 620 244 3,058 901 0.73 1.26 10.9 34 41

4 17 0.1 79 3.5 203 85 2,222 668 0.62 0.75 10.2 27 42

34 28 0.0 371 3.6 572 204 2,531 742 0.71 1.14 10.4 29 43

0 25 0.0 20 0.2 69 86 5 0 0.08 0.01 1.9 1 44

0 1 0.0 0 Tr 66 5 0 0 0.00 0.02 0.0 0 45

0 Tr 0.0 4 0.1 16 2 36 4 0.02 0.01 0.0 0 46

0 Tr 0.0 4 0.1 16 2 0 0 0.02 0.01 0.0 0 47

0 Tr 0.0 5 Tr 47 7 0 0 0.00 Tr 0.1 0 48

0 22 0.0 5 0.1 49 8 0 0 0.00 0.05 0.1 0 49

0 1 0.0 5 0.1 40 24 0 0 0.00 0.01 0.1 0 50

0 0 0.0 5 Tr 0 7 0 0 0.00 0.00 0.0 0 51

21 1 0.0 150 0.1 73 396 204 65 0.01 0.11 0.3 0 52

27 Tr 0.0 147 0.1 71 320 351 96 0.01 0.19 0.2 0 53

30 Tr 0.0 204 0.2 28 176 300 79 0.01 0.11 Tr 0 54

18 Tr 0.0 123 0.1 17 105 180 47 Tr 0.06 Tr 0 55

119 1 0.0 815 0.8 111 701 1,197 314 0.03 0.42 0.1 0 56
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

18

Dairy Products (continued)

Cheese (continued)

Natural (continued)

Cottage

Creamed (4% fat)

57 Large curd ....................... 1 cup ..................225 79 233 28 10 6.4 2.9 0.3

58 Small curd....................... 1 cup ..................210 79 217 26 9 6.0 2.7 0.3

59 With fruit ........................ 1 cup ..................226 72 279 22 8 4.9 2.2 0.2

60 Low fat (2%) ..................... 1 cup ..................226 79 203 31 4 2.8 1.2 0.1

61 Low fat (1%) ..................... 1 cup ..................226 82 164 28 2 1.5 0.7 0.1

62 Uncreamed (dry curd,

less than 1⁄2% fat) ......... 1 cup ..................145 80 123 25 1 0.4 0.2 Tr

Cream

63 Regular .............................. 1 oz ......................28 54 99 2 10 6.2 2.8 0.4

64 1 tbsp ...................15 54 51 1 5 3.2 1.4 0.2

65 Low fat............................... 1 tbsp ...................15 64 35 2 3 1.7 0.7 0.1

66 Fat free............................... 1 tbsp ...................16 76 15 2 Tr 0.1 0.1 Tr

67 Feta ...................................... 1 oz ......................28 55 75 4 6 4.2 1.3 0.2

68 Low fat, cheddar or colby.... 1 oz ......................28 63 49 7 2 1.2 0.6 0.1

Mozzarella, made with

69 Whole milk........................ 1 oz ......................28 54 80 6 6 3.7 1.9 0.2

70 Part skim milk (low

moisture) ...................... 1 oz ......................28 49 79 8 5 3.1 1.4 0.1

71 Muenster............................... 1 oz ......................28 42 104 7 9 5.4 2.5 0.2

72 Neufchatel ............................ 1 oz ......................28 62 74 3 7 4.2 1.9 0.2

73 Parmesan, grated.................. 1 cup ..................100 18 456 42 30 19.1 8.7 0.7

74 1 tbsp .....................5 18 23 2 2 1.0 0.4 Tr

75 1 oz ......................28 18 129 12 9 5.4 2.5 0.2

76 Provolone ............................. 1 oz ......................28 41 100 7 8 4.8 2.1 0.2

Ricotta, made with

77 Whole milk........................ 1 cup ..................246 72 428 28 32 20.4 8.9 0.9

78 Part skim milk ................... 1 cup ..................246 74 340 28 19 12.1 5.7 0.6

79 Swiss .................................... 1 oz ......................28 37 107 8 8 5.0 2.1 0.3

Pasteurized process cheese

American

80 Regular .............................. 1 oz ......................28 39 106 6 9 5.6 2.5 0.3

81 Fat free............................... 1 slice ..................21 57 31 5 Tr 0.1 Tr Tr

82 Swiss .................................... 1 oz ......................28 42 95 7 7 4.5 2.0 0.2

83 Pasteurized process cheese

food, American.................. 1 oz ......................28 43 93 6 7 4.4 2.0 0.2

84 Pasteurized process cheese

spread, American............... 1 oz ......................28 48 82 5 6 3.8 1.8 0.2

Cream, sweet

85 Half and half (cream

and milk) ........................... 1 cup ..................242 81 315 7 28 17.3 8.0 1.0

86 1 tbsp ...................15 81 20 Tr 2 1.1 0.5 0.1

87 Light, coffee, or table ............. 1 cup ..................240 74 469 6 46 28.8 13.4 1.7

88 1 tbsp ...................15 74 29 Tr 3 1.8 0.8 0.1

Whipping, unwhipped

(volume about double

when whipped)

89 Light ..................................... 1 cup ..................239 64 699 5 74 46.2 21.7 2.1

90 1 tbsp ...................15 64 44 Tr 5 2.9 1.4 0.1

91 Heavy.................................... 1 cup ..................238 58 821 5 88 54.8 25.4 3.3

92 1 tbsp ...................15 58 52 Tr 6 3.5 1.6 0.2

93 Whipped topping

(pressurized) ...................... 1 cup ....................60 61 154 2 13 8.3 3.9 0.5

94 1 tbsp .....................3 61 8 Tr 1 0.4 0.2 Tr
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

19

34 6 0.0 135 0.3 190 911 367 108 0.05 0.37 0.3 0 57

31 6 0.0 126 0.3 177 850 342 101 0.04 0.34 0.3 0 58

25 30 0.0 108 0.2 151 915 278 81 0.04 0.29 0.2 0 59

19 8 0.0 155 0.4 217 918 158 45 0.05 0.42 0.3 0 60

10 6 0.0 138 0.3 193 918 84 25 0.05 0.37 0.3 0 61

10 3 0.0 46 0.3 47 19 44 12 0.04 0.21 0.2 0 62

31 1 0.0 23 0.3 34 84 405 108 Tr 0.06 Tr 0 63

16 Tr 0.0 12 0.2 17 43 207 55 Tr 0.03 Tr 0 64

8 1 0.0 17 0.3 25 44 108 33 Tr 0.04 Tr 0 65

1 1 0.0 29 Tr 25 85 145 44 0.01 0.03 Tr 0 66

25 1 0.0 140 0.2 18 316 127 36 0.04 0.24 0.3 0 67

6 1 0.0 118 0.1 19 174 66 18 Tr 0.06 Tr 0 68

22 1 0.0 147 0.1 19 106 225 68 Tr 0.07 Tr 0 69

15 1 0.0 207 0.1 27 150 199 54 0.01 0.10 Tr 0 70

27 Tr 0.0 203 0.1 38 178 318 90 Tr 0.09 Tr 0 71

22 1 0.0 21 0.1 32 113 321 85 Tr 0.06 Tr 0 72

79 4 0.0 1,376 1.0 107 1,862 701 173 0.05 0.39 0.3 0 73

4 Tr 0.0 69 Tr 5 93 35 9 Tr 0.02 Tr 0 74

22 1 0.0 390 0.3 30 528 199 49 0.01 0.11 0.1 0 75

20 1 0.0 214 0.1 39 248 231 75 0.01 0.09 Tr 0 76

124 7 0.0 509 0.9 257 207 1,205 330 0.03 0.48 0.3 0 77

76 13 0.0 669 1.1 308 307 1,063 278 0.05 0.46 0.2 0 78

26 1 0.0 272 Tr 31 74 240 72 0.01 0.10 Tr 0 79

27 Tr 0.0 174 0.1 46 406 343 82 0.01 0.10 Tr 0 80

2 3 0.0 145 0.1 60 321 308 92 0.01 0.10 Tr 0 81

24 1 0.0 219 0.2 61 388 229 65 Tr 0.08 Tr 0 82

18 2 0.0 163 0.2 79 337 259 62 0.01 0.13 Tr 0 83

16 2 0.0 159 0.1 69 381 223 54 0.01 0.12 Tr 0 84

89 10 0.0 254 0.2 314 98 1,050 259 0.08 0.36 0.2 2 85

6 1 0.0 16 Tr 19 6 65 16 0.01 0.02 Tr Tr 86

159 9 0.0 231 0.1 292 95 1,519 437 0.08 0.36 0.1 2 87

10 1 0.0 14 Tr 18 6 95 27 Tr 0.02 Tr Tr 88

265 7 0.0 166 0.1 231 82 2,694 705 0.06 0.30 0.1 1 89

17 Tr 0.0 10 Tr 15 5 169 44 Tr 0.02 Tr Tr 90

326 7 0.0 154 0.1 179 89 3,499 1,002 0.05 0.26 0.1 1 91

21 Tr 0.0 10 Tr 11 6 221 63 Tr 0.02 Tr Tr 92

46 7 0.0 61 Tr 88 78 506 124 0.02 0.04 Tr 0 93

2 Tr 0.0 3 Tr 4 4 25 6 Tr Tr Tr 0 94
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

20

Dairy Products (continued)

Cream, sour

95 Regular .................................... 1 cup ..................230 71 493 7 48 30.0 13.9 1.8

96 1 tbsp ...................12 71 26 Tr 3 1.6 0.7 0.1

97 Reduced fat ............................. 1 tbsp ...................15 80 20 Tr 2 1.1 0.5 0.1

98 Fat free .................................... 1 tbsp ...................16 81 12 Tr 0 0.0 0.0 0.0

Cream product, imitation (made

with vegetable fat)

Sweet

Creamer

99 Liquid (frozen) .................. 1 tbsp ...................15 77 20 Tr 1 0.3 1.1 Tr

100 Powdered ........................... 1 tsp .......................2 2 11 Tr 1 0.7 Tr Tr

Whipped topping

101 Frozen ................................ 1 cup ....................75 50 239 1 19 16.3 1.2 0.4

102 1 tbsp .....................4 50 13 Tr 1 0.9 0.1 Tr

103 Powdered, prepared with

whole milk ................... 1 cup ....................80 67 151 3 10 8.5 0.7 0.2

104 1 tbsp .....................4 67 8 Tr Tr 0.4 Tr Tr

105 Pressurized ........................ 1 cup ....................70 60 184 1 16 13.2 1.3 0.2

106 1 tbsp .....................4 60 11 Tr 1 0.8 0.1 Tr

107 Sour dressing (filled cream

type, nonbutterfat) ............. 1 cup ..................235 75 417 8 39 31.2 4.6 1.1

108 1 tbsp ...................12 75 21 Tr 2 1.6 0.2 0.1

Frozen dessert

Frozen yogurt, soft serve

109 Chocolate ............................. 1⁄2 cup...................72 64 115 3 4 2.6 1.3 0.2

110 Vanilla .................................. 1⁄2 cup...................72 65 114 3 4 2.5 1.1 0.2

Ice cream

Regular

111 Chocolate........................... 1⁄2 cup...................66 56 143 3 7 4.5 2.1 0.3

112 Vanilla................................ 1⁄2 cup...................66 61 133 2 7 4.5 2.1 0.3

113 Light (50% reduced fat),

vanilla.............................. 1⁄2 cup...................66 68 92 3 3 1.7 0.8 0.1

114 Premium low fat,

chocolate ......................... 1⁄2 cup...................72 61 113 3 2 1.0 0.6 0.1

115 Rich, vanilla ......................... 1⁄2 cup...................74 57 178 3 12 7.4 3.4 0.4

116 Soft serve, french vanilla..... 1⁄2 cup...................86 60 185 4 11 6.4 3.0 0.4

117 Sherbet, orange ....................... 1⁄2 cup...................74 66 102 1 1 0.9 0.4 0.1

Milk

Fluid, no milk solids added

118 Whole (3.3% fat) ................. 1 cup ..................244 88 150 8 8 5.1 2.4 0.3

119 Reduced fat (2%) ................. 1 cup ..................244 89 121 8 5 2.9 1.4 0.2

120 Lowfat (1%) ......................... 1 cup ..................244 90 102 8 3 1.6 0.7 0.1

121 Nonfat (skim) ....................... 1 cup ..................245 91 86 8 Tr 0.3 0.1 Tr

122 Buttermilk ............................ 1 cup ..................245 90 99 8 2 1.3 0.6 0.1

Canned

123 Condensed, sweetened......... 1 cup ..................306 27 982 24 27 16.8 7.4 1.0

Evaporated

124 Whole milk........................ 1 cup ..................252 74 339 17 19 11.6 5.9 0.6

125 Skim milk .......................... 1 cup ..................256 79 199 19 1 0.3 0.2 Tr

Dried

126 Buttermilk ............................ 1 cup ..................120 3 464 41 7 4.3 2.0 0.3

127 Nonfat, instant, with added

vitamin A ........................ 1 cup ....................68 4 244 24 Tr 0.3 0.1 Tr

Milk beverage

Chocolate milk (commercial)

128 Whole ................................... 1 cup ..................250 82 208 8 8 5.3 2.5 0.3

129 Reduced fat (2%) ................. 1 cup ..................250 84 179 8 5 3.1 1.5 0.2

130 Lowfat (1%) ......................... 1 cup ..................250 85 158 8 3 1.5 0.8 0.1

*The vitamin A values listed for imitation sweet cream products are mostly from beta-carotene added for coloring.
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

21

102 10 0.0 268 0.1 331 123 1,817 449 0.08 0.34 0.2 2 95

5 1 0.0 14 Tr 17 6 95 23 Tr 0.02 Tr Tr 96

6 1 0.0 16 Tr 19 6 68 17 0.01 0.02 Tr Tr 97

1 2 0.0 20 0.0 21 23 100 13 0.01 0.02 Tr 0 98

0 2 0.0 1 Tr 29 12 13* 1* 0.00 0.00 0.0 0 99

0 1 0.0 Tr Tr 16 4 4 Tr 0.00 Tr 0.0 0 100

0 17 0.0 5 0.1 14 19 646* 65* 0.00 0.00 0.0 0 101

0 1 0.0 Tr Tr 1 1 34* 3* 0.00 0.00 0.0 0 102

8 13 0.0 72 Tr 121 53 289* 39* 0.02 0.09 Tr 1 103

Tr 1 0.0 4 Tr 6 3 14* 2* Tr Tr Tr Tr 104

0 11 0.0 4 Tr 13 43 331* 33* 0.00 0.00 0.0 0 105

0 1 0.0 Tr Tr 1 2 19* 2* 0.00 0.00 0.0 0 106

13 11 0.0 266 0.1 380 113 24 5 0.09 0.38 0.2 2 107

1 1 0.0 14 Tr 19 6 1 Tr Tr 0.02 Tr Tr 108

4 18 1.6 106 0.9 188 71 115 31 0.03 0.15 0.2 Tr 109

1 17 0.0 103 0.2 152 63 153 41 0.03 0.16 0.2 1 110

22 19 0.8 72 0.6 164 50 275 79 0.03 0.13 0.1 Tr 111

29 16 0.0 84 0.1 131 53 270 77 0.03 0.16 0.1 Tr 112

9 15 0.0 92 0.1 139 56 109 31 0.04 0.17 0.1 1 113

7 22 0.7 107 0.4 179 50 163 47 0.02 0.13 0.1 1 114

45 17 0.0 87 Tr 118 41 476 136 0.03 0.12 0.1 1 115

78 19 0.0 113 0.2 152 52 464 132 0.04 0.16 0.1 1 116

4 22 0.0 40 0.1 71 34 56 10 0.02 0.06 Tr 2 117

33 11 0.0 291 0.1 370 120 307 76 0.09 0.40 0.2 2 118

18 12 0.0 297 0.1 377 122 500 139 0.10 0.40 0.2 2 119

10 12 0.0 300 0.1 381 123 500 144 0.10 0.41 0.2 2 120

4 12 0.0 302 0.1 406 126 500 149 0.09 0.34 0.2 2 121

9 12 0.0 285 0.1 371 257 81 20 0.08 0.38 0.1 2 122

104 166 0.0 868 0.6 1,136 389 1,004 248 0.28 1.27 0.6 8 123

74 25 0.0 657 0.5 764 267 612 136 0.12 0.80 0.5 5 124

9 29 0.0 741 0.7 849 294 1,004 300 0.12 0.79 0.4 3 125

83 59 0.0 1,421 0.4 1,910 621 262 65 0.47 1.89 1.1 7 126

12 35 0.0 837 0.2 1,160 373 1,612 483 0.28 1.19 0.6 4 127

31 26 2.0 280 0.6 417 149 303 73 0.09 0.41 0.3 2 128

17 26 1.3 284 0.6 422 151 500 143 0.09 0.41 0.3 2 129

7 26 1.3 287 0.6 426 152 500 148 0.10 0.42 0.3 2 130
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

22

Dairy Products (continued)

Milk beverage (continued)

131 Eggnog (commercial) ............. 1 cup ..................254 74 342 10 19 11.3 5.7 0.9

Milk shake, thick

132 Chocolate ............................. 10.6 fl oz ...........300 72 356 9 8 5.0 2.3 0.3

133 Vanilla .................................. 11 fl oz ..............313 74 350 12 9 5.9 2.7 0.4

Sherbet. See Dairy Products,

frozen dessert.

Yogurt

With added milk solids

Made with lowfat milk

134 Fruit flavored..................... 8-oz container ...227 74 231 10 2 1.6 0.7 0.1

135 Plain................................... 8-oz container ...227 85 144 12 4 2.3 1.0 0.1

Made with nonfat milk

136 Fruit flavored..................... 8-oz container ...227 75 213 10 Tr 0.3 0.1 Tr

137 Plain................................... 8-oz container ...227 85 127 13 Tr 0.3 0.1 Tr

Without added milk solids

138 Made with whole milk,

plain ................................ 8-oz container ...227 88 139 8 7 4.8 2.0 0.2

139 Made with nonfat milk,

low calorie sweetener,

vanilla or lemon flavor ... 8-oz container ...227 87 98 9 Tr 0.3 0.1 Tr

Eggs

Egg

Raw

140 Whole ................................... 1 medium ............44 75 66 5 4 1.4 1.7 0.6

141 1 large..................50 75 75 6 5 1.6 1.9 0.7

142 1 extra large.........58 75 86 7 6 1.8 2.2 0.8

143 White .................................... 1 large..................33 88 17 4 0 0.0 0.0 0.0

144 Yolk ...................................... 1 large..................17 49 59 3 5 1.6 1.9 0.7

Cooked, whole

145 Fried, in margarine,

with salt........................... 1 large..................46 69 92 6 7 1.9 2.7 1.3

146 Hard cooked, shell

removed........................... 1 large..................50 75 78 6 5 1.6 2.0 0.7

147 1 cup,

chopped ........136 75 211 17 14 4.4 5.5 1.9

148 Poached, with salt................ 1 large..................50 75 75 6 5 1.5 1.9 0.7

149 Scrambled, in margarine,

with whole milk, salt...... 1 large..................61 73 101 7 7 2.2 2.9 1.3

150 Egg substitute, liquid ................ 1⁄4 cup...................63 83 53 8 2 0.4 0.6 1.0

Fats and Oils

Butter (4 sticks per lb)

151 Salted ...................................... 1 stick ................113 16 813 1 92 57.3 26.6 3.4

152 1 tbsp ...................14 16 102 Tr 12 7.2 3.3 0.4

153 1 tsp .......................5 16 36 Tr 4 2.5 1.2 0.2

154 Unsalted .................................. 1 stick ................113 18 813 1 92 57.3 26.6 3.4

155 Lard ...................................... 1 cup ..................205 0 1,849 0 205 80.4 92.5 23.0

156 1 tbsp ...................13 0 115 0 13 5.0 5.8 1.4

Margarine, vitamin A-fortified,

salt added

Regular (about 80% fat)

157 Hard (4 sticks per lb) ........... 1 stick ................113 16 815 1 91 17.9 40.6 28.8

158 1 tbsp ...................14 16 101 Tr 11 2.2 5.0 3.6

159 1 tsp .......................5 16 34 Tr 4 0.7 1.7 1.2

160 Soft ...................................... 1 cup ..................227 16 1,626 2 183 31.3 64.7 78.5

161 1 tsp .......................5 16 34 Tr 4 0.6 1.3 1.6
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

23

149 34 0.0 330 0.5 420 138 894 203 0.09 0.48 0.3 4 131

32 63 0.9 396 0.9 672 333 258 63 0.14 0.67 0.4 0 132

37 56 0.0 457 0.3 572 299 357 88 0.09 0.61 0.5 0 133

10 43 0.0 345 0.2 442 133 104 25 0.08 0.40 0.2 1 134

14 16 0.0 415 0.2 531 159 150 36 0.10 0.49 0.3 2 135

5 43 0.0 345 0.2 440 132 16 5 0.09 0.41 0.2 2 136

4 17 0.0 452 0.2 579 174 16 5 0.11 0.53 0.3 2 137

29 11 0.0 274 0.1 351 105 279 68 0.07 0.32 0.2 1 138

5 17 0.0 325 0.3 402 134 0 0 0.08 0.37 0.2 2 139

187 1 0.0 22 0.6 53 55 279 84 0.03 0.22 Tr 0 140

213 1 0.0 25 0.7 61 63 318 96 0.03 0.25 Tr 0 141

247 1 0.0 28 0.8 70 73 368 111 0.04 0.29 Tr 0 142

0 Tr 0.0 2 Tr 48 55 0 0 Tr 0.15 Tr 0 143

213 Tr 0.0 23 0.6 16 7 323 97 0.03 0.11 Tr 0 144

211 1 0.0 25 0.7 61 162 394 114 0.03 0.24 Tr 0 145

212 1 0.0 25 0.6 63 62 280 84 0.03 0.26 Tr 0 146

577 2 0.0 68 1.6 171 169 762 228 0.09 0.70 0.1 0 147

212 1 0.0 25 0.7 60 140 316 95 0.02 0.22 Tr 0 148

215 1 0.0 43 0.7 84 171 416 119 0.03 0.27 Tr Tr 149

1 Tr 0.0 33 1.3 208 112 1,361 136 0.07 0.19 0.1 0 150

248 Tr 0.0 27 0.2 29 937 3,468 855 0.01 0.04 Tr 0 151

31 Tr 0.0 3 Tr 4 117 434 107 Tr Tr Tr 0 152

11 Tr 0.0 1 Tr 1 41 153 38 Tr Tr Tr 0 153

248 Tr 0.0 27 0.2 29 12 3,468 855 0.01 0.04 Tr 0 154

195 0 0.0 Tr 0.0 Tr Tr 0 0 0.00 0.00 0.0 0 155

12 0 0.0 Tr 0.0 Tr Tr 0 0 0.00 0.00 0.0 0 156

0 1 0.0 34 0.1 48 1,070 4,050 906 0.01 0.04 Tr Tr 157

0 Tr 0.0 4 Tr 6 132 500 112 Tr 0.01 Tr Tr 158

0 Tr 0.0 1 Tr 2 44 168 38 Tr Tr Tr Tr 159

0 1 0.0 60 0.0 86 2,449 8,106 1,814 0.02 0.07 Tr Tr 160

0 Tr 0.0 1 0.0 2 51 168 38 Tr Tr Tr Tr 161
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

24

Fats and Oils (continued)

Margarine, vitamin A-fortified,

salt added (continued)

Spread (about 60% fat)

162 Hard (4 sticks per lb) ........... 1 stick ................115 37 621 1 70 16.2 29.9 20.8

163 1 tbsp ...................14 37 76 Tr 9 2.0 3.6 2.5

164 1 tsp .......................5 37 26 Tr 3 0.7 1.2 0.9

165 Soft ...................................... 1 cup ..................229 37 1,236 1 139 29.3 72.1 31.6

166 1 tsp .......................5 37 26 Tr 3 0.6 1.5 0.7

167 Spread (about 40% fat)........... 1 cup ..................232 58 801 1 90 17.9 36.4 32.0

168 1 tsp .......................5 58 17 Tr 2 0.4 0.8 0.7

169 Margarine butter blend.............. 1 stick ................113 16 811 1 91 32.1 37.0 18.0

170 1 tbsp ...................14 16 102 Tr 11 4.0 4.7 2.3

Oils, salad or cooking

171 Canola ..................................... 1 cup ..................218 0 1,927 0 218 15.5 128.4 64.5

172 1 tbsp ...................14 0 124 0 14 1.0 8.2 4.1

173 Corn ...................................... 1 cup ..................218 0 1,927 0 218 27.7 52.8 128.0

174 1 tbsp ...................14 0 120 0 14 1.7 3.3 8.0

175 Olive ...................................... 1 cup ..................216 0 1,909 0 216 29.2 159.2 18.1

176 1 tbsp ...................14 0 119 0 14 1.8 9.9 1.1

177 Peanut...................................... 1 cup ..................216 0 1,909 0 216 36.5 99.8 69.1

178 1 tbsp ...................14 0 119 0 14 2.3 6.2 4.3

179 Safflower, high oleic .............. 1 cup ..................218 0 1,927 0 218 13.5 162.7 31.3

180 1 tbsp ...................14 0 120 0 14 0.8 10.2 2.0

181 Sesame .................................... 1 cup ..................218 0 1,927 0 218 31.0 86.5 90.9

182 1 tbsp ...................14 0 120 0 14 1.9 5.4 5.7

183 Soybean, hydrogenated .......... 1 cup ..................218 0 1,927 0 218 32.5 93.7 82.0

184 1 tbsp ...................14 0 120 0 14 2.0 5.8 5.1

185 Soybean, hydrogenated and

cottonseed oil blend .......... 1 cup ..................218 0 1,927 0 218 39.2 64.3 104.9

186 1 tbsp ...................14 0 120 0 14 2.4 4.0 6.5

187 Sunflower ................................ 1 cup ..................218 0 1,927 0 218 22.5 42.5 143.2

188 1 tbsp ...................14 0 120 0 14 1.4 2.7 8.9

Salad dressings

Commercial

Blue cheese

189 Regular .............................. 1 tbsp ...................15 32 77 1 8 1.5 1.9 4.3

190 Low calorie........................ 1 tbsp ...................15 80 15 1 1 0.4 0.3 0.4

Caesar

191 Regular .............................. 1 tbsp ...................15 34 78 Tr 8 1.3 2.0 4.8

192 Low calorie........................ 1 tbsp ...................15 73 17 Tr 1 0.1 0.2 0.4

French

193 Regular .............................. 1 tbsp ...................16 38 67 Tr 6 1.5 1.2 3.4

194 Low calorie........................ 1 tbsp ...................16 69 22 Tr 1 0.1 0.2 0.6

Italian

195 Regular .............................. 1 tbsp ...................15 38 69 Tr 7 1.0 1.6 4.1

196 Low calorie........................ 1 tbsp ...................15 82 16 Tr 1 0.2 0.3 0.9

Mayonnaise

197 Regular .............................. 1 tbsp ...................14 15 99 Tr 11 1.6 3.1 5.7

198 Light, cholesterol free....... 1 tbsp ...................15 56 49 Tr 5 0.7 1.1 2.8

199 Fat free............................... 1 tbsp ...................16 84 12 0 Tr 0.1 0.1 0.2

Russian

200 Regular .............................. 1 tbsp ...................15 35 76 Tr 8 1.1 1.8 4.5

201 Low calorie........................ 1 tbsp ...................16 65 23 Tr 1 0.1 0.1 0.4

Thousand island

202 Regular .............................. 1 tbsp ...................16 46 59 Tr 6 0.9 1.3 3.1

203 Low calorie........................ 1 tbsp ...................15 69 24 Tr 2 0.2 0.4 0.9
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

25

0 0 0.0 24 0.0 34 1,143 4,107 919 0.01 0.03 Tr Tr 162

0 0 0.0 3 0.0 4 139 500 112 Tr Tr Tr Tr 163

0 0 0.0 1 0.0 1 48 171 38 Tr Tr Tr Tr 164

0 0 0.0 48 0.0 68 2,276 8,178 1,830 0.02 0.06 Tr Tr 165

0 0 0.0 1 0.0 1 48 171 38 Tr Tr Tr Tr 166

0 1 0.0 41 0.0 59 2,226 8,285 1,854 0.01 0.05 Tr Tr 167

0 Tr 0.0 1 0.0 1 46 171 38 Tr Tr Tr Tr 168

99 1 0.0 32 0.1 41 1,014 4,035 903 0.01 0.04 Tr Tr 169

12 Tr 0.0 4 Tr 5 127 507 113 Tr Tr Tr Tr 170

0 0 0.0 0 0.0 0 0 0 0 0.00 0.00 0.0 0 171

0 0 0.0 0 0.0 0 0 0 0 0.00 0.00 0.0 0 172

0 0 0.0 0 0.0 0 0 0 0 0.00 0.00 0.0 0 173

0 0 0.0 0 0.0 0 0 0 0 0.00 0.00 0.0 0 174

0 0 0.0 Tr 0.8 0 Tr 0 0 0.00 0.00 0.0 0 175

0 0 0.0 Tr 0.1 0 Tr 0 0 0.00 0.00 0.0 0 176

0 0 0.0 Tr 0.1 Tr Tr 0 0 0.00 0.00 0.0 0 177

0 0 0.0 Tr Tr Tr Tr 0 0 0.00 0.00 0.0 0 178

0 0 0.0 0 0.0 0 0 0 0 0.00 0.00 0.0 0 179

0 0 0.0 0 0.0 0 0 0 0 0.00 0.00 0.0 0 180

0 0 0.0 0 0.0 0 0 0 0 0.00 0.00 0.0 0 181

0 0 0.0 0 0.0 0 0 0 0 0.00 0.00 0.0 0 182

0 0 0.0 0 0.0 0 0 0 0 0.00 0.00 0.0 0 183

0 0 0.0 0 0.0 0 0 0 0 0.00 0.00 0.0 0 184

0 0 0.0 0 0.0 0 0 0 0 0.00 0.00 0.0 0 185

0 0 0.0 0 0.0 0 0 0 0 0.00 0.00 0.0 0 186

0 0 0.0 0 0.0 0 0 0 0 0.00 0.00 0.0 0 187

0 0 0.0 0 0.0 0 0 0 0 0.00 0.00 0.0 0 188

3 1 0.0 12 Tr 6 167 32 10 Tr 0.02 Tr Tr 189

Tr Tr 0.0 14 0.1 1 184 2 Tr Tr 0.02 Tr Tr 190

Tr Tr Tr 4 Tr 4 158 3 Tr Tr Tr Tr 0 191

Tr 3 Tr 4 Tr 4 162 3 Tr Tr Tr Tr 0 192

0 3 0.0 2 0.1 12 214 203 20 Tr Tr Tr 0 193

0 4 0.0 2 0.1 13 128 212 21 0.00 0.00 0.0 0 194

0 1 0.0 1 Tr 2 116 11 4 Tr Tr Tr 0 195

1 1 Tr Tr Tr 2 118 0 0 0.00 0.00 0.0 0 196

8 Tr 0.0 2 0.1 5 78 39 12 0.00 0.00 Tr 0 197

0 1 0.0 0 0.0 10 107 18 2 0.00 0.00 0.0 0 198

0 2 0.6 0 0.0 15 190 0 0 0.00 0.00 0.0 0 199

3 2 0.0 3 0.1 24 133 106 32 0.01 0.01 0.1 1 200

1 4 Tr 3 0.1 26 141 9 3 Tr Tr Tr 1 201

4 2 0.0 2 0.1 18 109 50 15 Tr Tr Tr 0 202

2 2 0.2 2 0.1 17 153 49 15 Tr Tr Tr 0 203
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

26

Fats and Oils (continued)

Salad dressings (continued)

Prepared from home recipe

204 Cooked, made with

margarine ........................ 1 tbsp ...................16 69 25 1 2 0.5 0.6 0.3

205 French................................... 1 tbsp ...................14 24 88 Tr 10 1.8 2.9 4.7

206 Vinegar and oil..................... 1 tbsp ...................16 47 70 0 8 1.4 2.3 3.8

207 Shortening (hydrogenated

soybean and cottonseed

oils) ...................................... 1 cup ..................205 0 1,812 0 205 51.3 91.2 53.5

208 1 tbsp ...................13 0 113 0 13 3.2 5.7 3.3

Fish and Shellfish

209 Catfish, breaded, fried............... 3 oz ......................85 59 195 15 11 2.8 4.8 2.8

Clam

210 Raw, meat only ....................... 3 oz ......................85 82 63 11 1 0.1 0.1 0.2

211 1 medium ............15 82 11 2 Tr Tr Tr Tr

212 Breaded, fried ......................... 3⁄4 cup.................115 29 451 13 26 6.6 11.4 6.8

213 Canned, drained solids ........... 3 oz ......................85 64 126 22 2 0.2 0.1 0.5

214 1 cup ..................160 64 237 41 3 0.3 0.3 0.9

Cod

215 Baked or broiled ..................... 3 oz ......................85 76 89 20 1 0.1 0.1 0.3

216 1 fillet ..................90 76 95 21 1 0.1 0.1 0.3

217 Canned, solids and liquid ....... 3 oz ......................85 76 89 19 1 0.1 0.1 0.2

Crab

Alaska king

218 Steamed................................ 1 leg ...................134 78 130 26 2 0.2 0.2 0.7

219 3 oz ......................85 78 82 16 1 0.1 0.2 0.5

220 Imitation, from surimi ......... 3 oz ......................85 74 87 10 1 0.2 0.2 0.6

Blue

221 Steamed................................ 3 oz ......................85 77 87 17 2 0.2 0.2 0.6

222 Canned crabmeat ................. 1 cup ..................135 76 134 28 2 0.3 0.3 0.6

223 Crab cake, with egg, onion,

fried in margarine ................ 1 cake ..................60 71 93 12 5 0.9 1.7 1.4

224 Fish fillet, battered or

breaded, fried ....................... 1 fillet ..................91 54 211 13 11 2.6 2.3 5.7

225 Fish stick and portion,

breaded, frozen, reheated .... 1 stick (4" x 1"

x 1⁄2") ..............28 46 76 4 3 0.9 1.4 0.9

226 1 portion (4" x

2" x 1⁄2") .........57 46 155 9 7 1.8 2.9 1.8

227 Flounder or sole, baked or

broiled .................................. 3 oz ......................85 73 99 21 1 0.3 0.2 0.5

228 1 fillet ................127 73 149 31 2 0.5 0.3 0.8

229 Haddock, baked or broiled........ 3 oz ......................85 74 95 21 1 0.1 0.1 0.3

230 1 fillet ................150 74 168 36 1 0.3 0.2 0.5

231 Halibut, baked or broiled .......... 3 oz ......................85 72 119 23 2 0.4 0.8 0.8

232 1⁄2 fillet...............159 72 223 42 5 0.7 1.5 1.5

233 Herring, pickled ........................ 3 oz ......................85 55 223 12 15 2.0 10.2 1.4

234 Lobster, steamed ....................... 3 oz ......................85 76 83 17 1 0.1 0.1 0.1

235 Ocean perch, baked

or broiled.............................. 3 oz ......................85 73 103 20 2 0.3 0.7 0.5

236 1 fillet ..................50 73 61 12 1 0.2 0.4 0.3

Oyster

237 Raw, meat only ....................... 1 cup ..................248 85 169 17 6 1.9 0.8 2.4

238 6 medium ............84 85 57 6 2 0.6 0.3 0.8

239 Breaded, fried ......................... 3 oz ......................85 65 167 7 11 2.7 4.0 2.8

240 Pollock, baked or broiled.......... 3 oz ......................85 74 96 20 1 0.2 0.1 0.4

241 1 fillet ..................60 74 68 14 1 0.1 0.1 0.3

242 Rockfish, baked or broiled........ 3 oz ......................85 73 103 20 2 0.4 0.4 0.5

243 1 fillet ................149 73 180 36 3 0.7 0.7 0.9
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

27

9 2 0.0 13 0.1 19 117 66 20 0.01 0.02 Tr Tr 204

0 Tr 0.0 1 Tr 3 92 72 22 Tr Tr Tr Tr 205

0 Tr 0.0 0 0.0 1 Tr 0 0 0.00 0.00 0.0 0 206

0 0 0.0 0 0.0 0 0 0 0 0.00 0.00 0.0 0 207

0 0 0.0 0 0.0 0 0 0 0 0.00 0.00 0.0 0 208

69 7 0.6 37 1.2 289 238 24 7 0.06 0.11 1.9 0 209

29 2 0.0 39 11.9 267 48 255 77 0.07 0.18 1.5 11 210

5 Tr 0.0 7 2.0 46 8 44 13 0.01 0.03 0.3 2 211

87 39 0.3 21 3.0 266 834 122 37 0.21 0.26 2.9 0 212

57 4 0.0 78 23.8 534 95 485 145 0.13 0.36 2.9 19 213

107 8 0.0 147 44.7 1,005 179 912 274 0.24 0.68 5.4 35 214

40 0 0.0 8 0.3 439 77 27 9 0.02 0.04 2.1 3 215

42 0 0.0 8 0.3 465 82 29 9 0.02 0.05 2.2 3 216

47 0 0.0 18 0.4 449 185 39 12 0.07 0.07 2.1 1 217

71 0 0.0 79 1.0 351 1,436 39 12 0.07 0.07 1.8 10 218

45 0 0.0 50 0.6 223 911 25 8 0.05 0.05 1.1 6 219

17 9 0.0 11 0.3 77 715 56 17 0.03 0.02 0.2 0 220

85 0 0.0 88 0.8 275 237 5 2 0.09 0.04 2.8 3 221

120 0 0.0 136 1.1 505 450 7 3 0.11 0.11 1.8 4 222

90 Tr 0.0 63 0.6 194 198 151 49 0.05 0.05 1.7 2 223

31 15 0.5 16 1.9 291 484 35 11 0.10 0.10 1.9 0 224

31 7 0.0 6 0.2 73 163 30 9 0.04 0.05 0.6 0 225

64 14 0.0 11 0.4 149 332 60 18 0.07 0.10 1.2 0 226

58 0 0.0 15 0.3 292 89 32 9 0.07 0.10 1.9 0 227

86 0 0.0 23 0.4 437 133 48 14 0.10 0.14 2.8 0 228

63 0 0.0 36 1.1 339 74 54 16 0.03 0.04 3.9 0 229

111 0 0.0 63 2.0 599 131 95 29 0.06 0.07 6.9 0 230

35 0 0.0 51 0.9 490 59 152 46 0.06 0.08 6.1 0 231

65 0 0.0 95 1.7 916 110 285 86 0.11 0.14 11.3 0 232

11 8 0.0 65 1.0 59 740 732 219 0.03 0.12 2.8 0 233

61 1 0.0 52 0.3 299 323 74 22 0.01 0.06 0.9 0 234

46 0 0.0 116 1.0 298 82 39 12 0.11 0.11 2.1 1 235

27 0 0.0 69 0.6 175 48 23 7 0.07 0.07 1.2 Tr 236

131 10 0.0 112 16.5 387 523 248 74 0.25 0.24 3.4 9 237

45 3 0.0 38 5.6 131 177 84 25 0.08 0.08 1.2 3 238

69 10 0.2 53 5.9 207 354 257 77 0.13 0.17 1.4 3 239

82 0 0.0 5 0.2 329 99 65 20 0.06 0.06 1.4 0 240

58 0 0.0 4 0.2 232 70 46 14 0.04 0.05 1.0 0 241

37 0 0.0 10 0.5 442 65 186 56 0.04 0.07 3.3 0 242

66 0 0.0 18 0.8 775 115 326 98 0.07 0.13 5.8 0 243
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

28

Fish and Shellfish (continued)

244 Roughy, orange,

baked or broiled ................... 3 oz ......................85 69 76 16 1 Tr 0.5 Tr

Salmon

245 Baked or broiled (red) ............ 3 oz ......................85 62 184 23 9 1.6 4.5 2.0

246 1⁄2 fillet...............155 62 335 42 17 3.0 8.2 3.7

247 Canned (pink), solids and

liquid (includes bones)...... 3 oz ......................85 69 118 17 5 1.3 1.5 1.7

248 Smoked (chinook) .................. 3 oz ......................85 72 99 16 4 0.8 1.7 0.8

249 Sardine, Atlantic, canned in

oil, drained solids

(includes bones) ................... 3 oz ......................85 60 177 21 10 1.3 3.3 4.4

Scallop, cooked

250 Breaded, fried ......................... 6 large..................93 58 200 17 10 2.5 4.2 2.7

251 Steamed................................... 3 oz ......................85 73 95 20 1 0.1 0.1 0.4

Shrimp

252 Breaded, fried ......................... 3 oz ......................85 53 206 18 10 1.8 3.2 4.3

253 6 large..................45 53 109 10 6 0.9 1.7 2.3

254 Canned, drained solids ........... 3 oz ......................85 73 102 20 2 0.3 0.2 0.6

255 Swordfish, baked or broiled...... 3 oz ......................85 69 132 22 4 1.2 1.7 1.0

256 1 piece ...............106 69 164 27 5 1.5 2.1 1.3

257 Trout, baked or broiled ............. 3 oz ......................85 68 144 21 6 1.8 1.8 2.0

258 1 fillet ..................71 68 120 17 5 1.5 1.5 1.7

Tuna

259 Baked or broiled ..................... 3 oz ......................85 63 118 25 1 0.3 0.2 0.3

Canned, drained solids

260 Oil pack, chunk light ........... 3 oz ......................85 60 168 25 7 1.3 2.5 2.5

261 Water pack, chunk light....... 3 oz ......................85 75 99 22 1 0.2 0.1 0.3

262 Water pack, solid white ....... 3 oz ......................85 73 109 20 3 0.7 0.7 0.9

263 Tuna salad: light tuna in oil,

pickle relish, mayo type

salad dressing....................... 1 cup ..................205 63 383 33 19 3.2 5.9 8.5

Fruits and Fruit Juices

Apples

Raw

264 Unpeeled, 23⁄4" dia (about

3 per lb)........................... 1 apple ...............138 84 81 Tr Tr 0.1 Tr 0.1

265 Peeled, sliced ....................... 1 cup ..................110 84 63 Tr Tr 0.1 Tr 0.1

266 Dried (sodium bisulfite used

to preserve color) .............. 5 rings..................32 32 78 Tr Tr Tr Tr Tr

267 Apple juice, bottled or canned.. 1 cup ..................248 88 117 Tr Tr Tr Tr 0.1

268 Apple pie filling, canned........... 1⁄8 of 21-oz can ....74 73 75 Tr Tr Tr 0.0 Tr

Applesauce, canned

269 Sweetened ............................... 1 cup ..................255 80 194 Tr Tr 0.1 Tr 0.1

270 Unsweetened........................... 1 cup ..................244 88 105 Tr Tr Tr Tr Tr

Apricots

271 Raw, without pits (about 12

per lb with pits) ................. 1 apricot ..............35 86 17 Tr Tr Tr 0.1 Tr

Canned, halves, fruit and

liquid

272 Heavy syrup pack................. 1 cup ..................258 78 214 1 Tr Tr 0.1 Tr

273 Juice pack............................. 1 cup ..................244 87 117 2 Tr Tr Tr Tr

274 Dried, sulfured........................ 10 halves .............35 31 83 1 Tr Tr 0.1 Tr

275 Apricot nectar, canned, with

added ascorbic acid.............. 1 cup ..................251 85 141 1 Tr Tr 0.1 Tr

Asian pear, raw

276 21⁄4" high x 21⁄2" dia................ 1 pear .................122 88 51 1 Tr Tr 0.1 0.1

277 33⁄8" high x 3" dia ................... 1 pear .................275 88 116 1 1 Tr 0.1 0.2
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

29

22 0 0.0 32 0.2 327 69 69 20 0.10 0.16 3.1 0 244

74 0 0.0 6 0.5 319 56 178 54 0.18 0.15 5.7 0 245

135 0 0.0 11 0.9 581 102 324 98 0.33 0.27 10.3 0 246

47 0 0.0 181 0.7 277 471 47 14 0.02 0.16 5.6 0 247

20 0 0.0 9 0.7 149 666 75 22 0.02 0.09 4.0 0 248

121 0 0.0 325 2.5 337 429 190 57 0.07 0.19 4.5 0 249

57 9 0.2 39 0.8 310 432 70 20 0.04 0.10 1.4 2 250

45 3 0.0 98 2.6 405 225 85 26 0.09 0.05 1.1 0 251

150 10 0.3 57 1.1 191 292 161 48 0.11 0.12 2.6 1 252

80 5 0.2 30 0.6 101 155 85 25 0.06 0.06 1.4 1 253

147 1 0.0 50 2.3 179 144 51 15 0.02 0.03 2.3 2 254

43 0 0.0 5 0.9 314 98 116 35 0.04 0.10 10.0 1 255

53 0 0.0 6 1.1 391 122 145 43 0.05 0.12 12.5 1 256

58 0 0.0 73 0.3 375 36 244 73 0.20 0.07 7.5 3 257

48 0 0.0 61 0.2 313 30 204 61 0.17 0.06 6.2 2 258

49 0 0.0 18 0.8 484 40 58 17 0.43 0.05 10.1 1 259

15 0 0.0 11 1.2 176 301 66 20 0.03 0.10 10.5 0 260

26 0 0.0 9 1.3 201 287 48 14 0.03 0.06 11.3 0 261

36 0 0.0 12 0.8 201 320 16 5 0.01 0.04 4.9 0 262

27 19 0.0 35 2.1 365 824 199 55 0.06 0.14 13.7 5 263

0 21 3.7 10 0.2 159 0 73 7 0.02 0.02 0.1 8 264

0 16 2.1 4 0.1 124 0 48 4 0.02 0.01 0.1 4 265

0 21 2.8 4 0.4 144 28 0 0 0.00 0.05 0.3 1 266

0 29 0.2 17 0.9 295 7 2 0 0.05 0.04 0.2 2 267

0 19 0.7 3 0.2 33 33 10 1 0.01 0.01 Tr 1 268

0 51 3.1 10 0.9 156 8 28 3 0.03 0.07 0.5 4 269

0 28 2.9 7 0.3 183 5 71 7 0.03 0.06 0.5 3 270

0 4 0.8 5 0.2 104 Tr 914 91 0.01 0.01 0.2 4 271

0 55 4.1 23 0.8 361 10 3,173 317 0.05 0.06 1.0 8 272

0 30 3.9 29 0.7 403 10 4,126 412 0.04 0.05 0.8 12 273

0 22 3.2 16 1.6 482 4 2,534 253 Tr 0.05 1.0 1 274

0 36 1.5 18 1.0 286 8 3,303 331 0.02 0.04 0.7 137 275

0 13 4.4 5 0.0 148 0 0 0 0.01 0.01 0.3 5 276

0 29 9.9 11 0.0 333 0 0 0 0.02 0.03 0.6 10 277
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

30

Fruits and Fruit Juices (continued)

Avocados, raw, without skin

and seed

278 California (about 1⁄5 whole).... 1 oz ......................28 73 50 1 5 0.7 3.2 0.6

279 Florida (about 1⁄10 whole) ....... 1 oz ......................28 80 32 Tr 3 0.5 1.4 0.4

Bananas, raw

280 Whole, medium (7" to 77⁄8"

long)................................... 1 banana ............118 74 109 1 1 0.2 Tr 0.1

281 Sliced ...................................... 1 cup ..................150 74 138 2 1 0.3 0.1 0.1

282 Blackberries, raw ...................... 1 cup ..................144 86 75 1 1 Tr 0.1 0.3

Blueberries

283 Raw ...................................... 1 cup ..................145 85 81 1 1 Tr 0.1 0.2

284 Frozen, sweetened, thawed .... 1 cup ..................230 77 186 1 Tr Tr Tr 0.1

Cantaloupe. See Melons.

Carambola (starfruit), raw

285 Whole (35⁄8" long)................... 1 fruit...................91 91 30 Tr Tr Tr Tr 0.2

286 Sliced ...................................... 1 cup ..................108 91 36 1 Tr Tr Tr 0.2

Cherries

287 Sour, red, pitted, canned,

water pack.......................... 1 cup ..................244 90 88 2 Tr 0.1 0.1 0.1

288 Sweet, raw, without pits and

stems.................................. 10 cherries...........68 81 49 1 1 0.1 0.2 0.2

289 Cherry pie filling, canned ......... 1⁄5 of 21-oz can ....74 71 85 Tr Tr Tr Tr Tr

290 Cranberries, dried, sweetened... 1⁄4 cup...................28 12 92 Tr Tr Tr Tr 0.1

291 Cranberry sauce, sweetened,

canned (about 8 slices

per can)................................. 1 slice ..................57 61 86 Tr Tr Tr Tr Tr

Dates, without pits

292 Whole...................................... 5 dates .................42 23 116 1 Tr 0.1 0.1 Tr

293 Chopped .................................. 1 cup ..................178 23 490 4 1 0.3 0.3 0.1

294 Figs, dried.................................. 2 figs....................38 28 97 1 Tr 0.1 0.1 0.2

Fruit cocktail, canned, fruit

and liquid

295 Heavy syrup pack ................... 1 cup ..................248 80 181 1 Tr Tr Tr 0.1

296 Juice pack ............................... 1 cup ..................237 87 109 1 Tr Tr Tr Tr

Grapefruit

Raw, without peel, membrane

and seeds (33⁄4" dia)

297 Pink or red............................ 1⁄2 grapefruit ......123 91 37 1 Tr Tr Tr Tr

298 White .................................... 1⁄2 grapefruit ......118 90 39 1 Tr Tr Tr Tr

299 Canned, sections with light

syrup .................................. 1 cup ..................254 84 152 1 Tr Tr Tr 0.1

Grapefruit juice

Raw

300 Pink ...................................... 1 cup ..................247 90 96 1 Tr Tr Tr 0.1

301 White .................................... 1 cup ..................247 90 96 1 Tr Tr Tr 0.1

Canned

302 Unsweetened ........................ 1 cup ..................247 90 94 1 Tr Tr Tr 0.1

303 Sweetened ............................ 1 cup ..................250 87 115 1 Tr Tr Tr 0.1

Frozen concentrate,

unsweetened

304 Undiluted.............................. 6-fl-oz can .........207 62 302 4 1 0.1 0.1 0.2

305 Diluted with 3 parts water

by volume............................. 1 cup ..................247 89 101 1 Tr Tr Tr 0.1

306 Grapes, seedless, raw ................ 10 grapes .............50 81 36 Tr Tr 0.1 Tr 0.1

307 1 cup ..................160 81 114 1 1 0.3 Tr 0.3
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

31

0 2 1.4 3 0.3 180 3 174 17 0.03 0.03 0.5 2 278

0 3 1.5 3 0.2 138 1 174 17 0.03 0.03 0.5 2 279

0 28 2.8 7 0.4 467 1 96 9 0.05 0.12 0.6 11 280

0 35 3.6 9 0.5 594 2 122 12 0.07 0.15 0.8 14 281

0 18 7.6 46 0.8 282 0 238 23 0.04 0.06 0.6 30 282

0 20 3.9 9 0.2 129 9 145 15 0.07 0.07 0.5 19 283

0 50 4.8 14 0.9 138 2 101 9 0.05 0.12 0.6 2 284

0 7 2.5 4 0.2 148 2 449 45 0.03 0.02 0.4 19 285

0 8 2.9 4 0.3 176 2 532 53 0.03 0.03 0.4 23 286

0 22 2.7 27 3.3 239 17 1,840 183 0.04 0.10 0.4 5 287

0 11 1.6 10 0.3 152 0 146 14 0.03 0.04 0.3 5 288

0 21 0.4 8 0.2 78 13 152 16 0.02 0.01 0.1 3 289

0 24 2.5 5 0.1 24 1 0 0 0.01 0.03 Tr Tr 290

0 22 0.6 2 0.1 15 17 11 1 0.01 0.01 0.1 1 291

0 31 3.2 13 0.5 274 1 21 2 0.04 0.04 0.9 0 292

0 131 13.4 57 2.0 1,161 5 89 9 0.16 0.18 3.9 0 293

0 25 4.6 55 0.8 271 4 51 5 0.03 0.03 0.3 Tr 294

0 47 2.5 15 0.7 218 15 508 50 0.04 0.05 0.9 5 295

0 28 2.4 19 0.5 225 9 723 73 0.03 0.04 1.0 6 296

0 9 1.4 14 0.1 159 0 319 32 0.04 0.02 0.2 47 297

0 10 1.3 14 0.1 175 0 12 1 0.04 0.02 0.3 39 298

0 39 1.0 36 1.0 328 5 0 0 0.10 0.05 0.6 54 299

0 23 0.2 22 0.5 400 2 1,087 109 0.10 0.05 0.5 94 300

0 23 0.2 22 0.5 400 2 25 2 0.10 0.05 0.5 94 301

0 22 0.2 17 0.5 378 2 17 2 0.10 0.05 0.6 72 302

0 28 0.3 20 0.9 405 5 0 0 0.10 0.06 0.8 67 303

0 72 0.8 56 1.0 1,002 6 64 6 0.30 0.16 1.6 248 304

0 24 0.2 20 0.3 336 2 22 2 0.10 0.05 0.5 83 305

0 9 0.5 6 0.1 93 1 37 4 0.05 0.03 0.2 5 306

0 28 1.6 18 0.4 296 3 117 11 0.15 0.09 0.5 17 307
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

32

Fruits and Fruit Juices (continued)

Grape juice

308 Canned or bottled ................... 1 cup ..................253 84 154 1 Tr 0.1 Tr 0.1

Frozen concentrate,

sweetened, with added

vitamin C

309 Undiluted.............................. 6-fl-oz can .........216 54 387 1 1 0.2 Tr 0.2

310 Diluted with 3 parts water

by volume ....................... 1 cup ..................250 87 128 Tr Tr 0.1 Tr 0.1

311 Kiwi fruit, raw, without skin

(about 5 per lb with skin) .... 1 medium ............76 83 46 1 Tr Tr Tr 0.2

312 Lemons, raw, without peel

(21⁄8" dia with peel).............. 1 lemon................58 89 17 1 Tr Tr Tr 0.1

Lemon juice

313 Raw (from 21⁄8"-dia lemon).... juice of 1 lemon...47 91 12 Tr 0 0.0 0.0 0.0

314 Canned or bottled,

unsweetened ...................... 1 cup ..................244 92 51 1 1 0.1 Tr 0.2

315 1 tbsp ...................15 92 3 Tr Tr Tr Tr Tr

Lime juice

316 Raw (from 2"-dia lime) .......... juice of 1 lime .....38 90 10 Tr Tr Tr Tr Tr

317 Canned, unsweetened ............. 1 cup ..................246 93 52 1 1 0.1 0.1 0.2

318 1 tbsp ...................15 93 3 Tr Tr Tr Tr Tr

Mangos, raw, without skin and

seed (about 11⁄2 per lb

with skin and seed)

319 Whole...................................... 1 mango.............207 82 135 1 1 0.1 0.2 0.1

320 Sliced ...................................... 1 cup ..................165 82 107 1 Tr 0.1 0.2 0.1

Melons, raw, without rind and

cavity contents

Cantaloupe (5" dia)

321 Wedge................................... 1⁄8 melon ..............69 90 24 1 Tr Tr Tr 0.1

322 Cubes.................................... 1 cup ..................160 90 56 1 Tr 0.1 Tr 0.2

Honeydew (6"-7" dia)

323 Wedge................................... 1⁄8 melon ............160 90 56 1 Tr Tr Tr 0.1

324 Diced (about 20 pieces per

cup) ................................. 1 cup ..................170 90 60 1 Tr Tr Tr 0.1

325 Mixed fruit, frozen, sweetened,

thawed (peach, cherry,

raspberry, grape and

boysenberry)......................... 1 cup ..................250 74 245 4 Tr 0.1 0.1 0.2

326 Nectarines, raw (21⁄2" dia)......... 1 nectarine .........136 86 67 1 1 0.1 0.2 0.3

Oranges, raw

327 Whole, without peel and

seeds (25⁄8" dia) ................. 1 orange.............131 87 62 1 Tr Tr Tr Tr

328 Sections without

membranes ........................ 1 cup ..................180 87 85 2 Tr Tr Tr Tr

Orange juice

329 Raw, all varieties .................... 1 cup ..................248 88 112 2 Tr 0.1 0.1 0.1

330 juice from 1

orange.............86 88 39 1 Tr Tr Tr Tr

331 Canned, unsweetened ............. 1 cup ..................249 89 105 1 Tr Tr 0.1 0.1

332 Chilled (refrigerator case) ...... 1 cup ..................249 88 110 2 1 0.1 0.1 0.2

Frozen concentrate

333 Undiluted.............................. 6-fl-oz can .........213 58 339 5 Tr 0.1 0.1 0.1

334 Diluted with 3 parts water

by volume ....................... 1 cup ..................249 88 112 2 Tr Tr Tr Tr

Papayas, raw

335 1⁄2" cubes ................................. 1 cup ..................140 89 55 1 Tr 0.1 0.1 Tr

336 Whole (51⁄8" long x 3" dia)..... 1 papaya ............304 89 119 2 Tr 0.1 0.1 0.1

*Sodium benzoate and sodium bisulfite added as preservatives.
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

33

0 38 0.3 23 0.6 334 8 20 3 0.07 0.09 0.7 Tr 308

0 96 0.6 28 0.8 160 15 58 6 0.11 0.20 0.9 179 309

0 32 0.3 10 0.3 53 5 20 3 0.04 0.07 0.3 60 310

0 11 2.6 20 0.3 252 4 133 14 0.02 0.04 0.4 74 311

0 5 1.6 15 0.3 80 1 17 2 0.02 0.01 0.1 31 312

0 4 0.2 3 Tr 58 Tr 9 1 0.01 Tr Tr 22 313

0 16 1.0 27 0.3 249 51* 37 5 0.10 0.02 0.5 61 314

0 1 0.1 2 Tr 16 3* 2 Tr 0.01 Tr Tr 4 315

0 3 0.2 3 Tr 41 Tr 4 Tr 0.01 Tr Tr 11 316

0 16 1.0 30 0.6 185 39* 39 5 0.08 0.01 0.4 16 317

0 1 0.1 2 Tr 11 2* 2 Tr Tr Tr Tr 1 318

0 35 3.7 21 0.3 323 4 8,061 805 0.12 0.12 1.2 57 319

0 28 3.0 17 0.2 257 3 6,425 642 0.10 0.09 1.0 46 320

0 6 0.6 8 0.1 213 6 2,225 222 0.02 0.01 0.4 29 321

0 13 1.3 18 0.3 494 14 5,158 515 0.06 0.03 0.9 68 322

0 15 1.0 10 0.1 434 16 64 6 0.12 0.03 1.0 40 323

0 16 1.0 10 0.1 461 17 68 7 0.13 0.03 1.0 42 324

0 61 4.8 18 0.7 328 8 805 80 0.04 0.09 1.0 188 325

0 16 2.2 7 0.2 288 0 1,001 101 0.02 0.06 1.3 7 326

0 15 3.1 52 0.1 237 0 269 28 0.11 0.05 0.4 70 327

0 21 4.3 72 0.2 326 0 369 38 0.16 0.07 0.5 96 328

0 26 0.5 27 0.5 496 2 496 50 0.22 0.07 1.0 124 329

0 9 0.2 9 0.2 172 1 172 17 0.08 0.03 0.3 43 330

0 25 0.5 20 1.1 436 5 436 45 0.15 0.07 0.8 86 331

0 25 0.5 25 0.4 473 2 194 20 0.28 0.05 0.7 82 332

0 81 1.7 68 0.7 1,436 6 588 60 0.60 0.14 1.5 294 333

0 27 0.5 22 0.2 473 2 194 20 0.20 0.04 0.5 97 334

0 14 2.5 34 0.1 360 4 398 39 0.04 0.04 0.5 87 335

0 30 5.5 73 0.3 781 9 863 85 0.08 0.10 1.0 188 336
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

34

Fruits and Fruit Juices (continued)

Peaches

Raw

337 Whole, 21⁄2" dia, pitted

(about 4 per lb) ............... 1 peach ................98 88 42 1 Tr Tr Tr Tr

338 Sliced.................................... 1 cup ..................170 88 73 1 Tr Tr 0.1 0.1

Canned, fruit and liquid

339 Heavy syrup pack................. 1 cup ..................262 79 194 1 Tr Tr 0.1 0.1

340 1 half....................98 79 73 Tr Tr Tr Tr Tr

341 Juice pack............................. 1 cup ..................248 87 109 2 Tr Tr Tr Tr

342 1 half....................98 87 43 1 Tr Tr Tr Tr

343 Dried, sulfured........................ 3 halves................39 32 93 1 Tr Tr 0.1 0.1

344 Frozen, sliced, sweetened,

with added ascorbic acid,

thawed................................ 1 cup ..................250 75 235 2 Tr Tr 0.1 0.2

Pears

345 Raw, with skin, cored, 21⁄2"

dia ...................................... 1 pear .................166 84 98 1 1 Tr 0.1 0.2

Canned, fruit and liquid

346 Heavy syrup pack................. 1 cup ..................266 80 197 1 Tr Tr 0.1 0.1

347 1 half....................76 80 56 Tr Tr Tr Tr Tr

348 Juice pack............................. 1 cup ..................248 86 124 1 Tr Tr Tr Tr

349 1 half....................76 86 38 Tr Tr Tr Tr Tr

Pineapple

350 Raw, diced............................... 1 cup ..................155 87 76 1 1 Tr 0.1 0.2

Canned, fruit and liquid

Heavy syrup pack

351 Crushed, sliced, or

chunks .......................... 1 cup ..................254 79 198 1 Tr Tr Tr 0.1

352 Slices (3" dia) .................... 1 slice ..................49 79 38 Tr Tr Tr Tr Tr

Juice pack

353 Crushed, sliced, or

chunks .......................... 1 cup ..................249 84 149 1 Tr Tr Tr 0.1

354 Slice (3" dia) ..................... 1 slice ..................47 84 28 Tr Tr Tr Tr Tr

355 Pineapple juice, unsweetened,

canned .................................. 1 cup ..................250 86 140 1 Tr Tr Tr 0.1

Plantain, without peel

356 Raw ...................................... 1 medium ..........179 65 218 2 1 0.3 0.1 0.1

357 Cooked, slices......................... 1 cup ..................154 67 179 1 Tr 0.1 Tr 0.1

Plums

358 Raw (21⁄8" dia) ........................ 1 plum .................66 85 36 1 Tr Tr 0.3 0.1

Canned, purple, fruit and

liquid

359 Heavy syrup pack................. 1 cup ..................258 76 230 1 Tr Tr 0.2 0.1

360 1 plum .................46 76 41 Tr Tr Tr Tr Tr

361 Juice pack............................. 1 cup ..................252 84 146 1 Tr Tr Tr Tr

362 1 plum .................46 84 27 Tr Tr Tr Tr Tr

Prunes, dried, pitted

363 Uncooked ................................ 5 prunes ...............42 32 100 1 Tr Tr 0.1 Tr

364 Stewed, unsweetened, fruit

and liquid........................... 1 cup ..................248 70 265 3 1 Tr 0.4 0.1

365 Prune juice, canned or bottled .. 1 cup ..................256 81 182 2 Tr Tr 0.1 Tr

Raisins, seedless

366 Cup, not packed ...................... 1 cup ..................145 15 435 5 1 0.2 Tr 0.2

367 Packet, 1⁄2 oz (11⁄2 tbsp) .......... 1 packet ...............14 15 42 Tr Tr Tr Tr Tr

Raspberries

368 Raw ...................................... 1 cup ..................123 87 60 1 1 Tr 0.1 0.4

369 Frozen, sweetened, thawed .... 1 cup ..................250 73 258 2 Tr Tr Tr 0.2

370 Rhubarb, frozen, cooked, with

sugar ..................................... 1 cup ..................240 68 278 1 Tr Tr Tr 0.1
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

35

0 11 2.0 5 0.1 193 0 524 53 0.02 0.04 1.0 6 337

0 19 3.4 9 0.2 335 0 910 92 0.03 0.07 1.7 11 338

0 52 3.4 8 0.7 241 16 870 86 0.03 0.06 1.6 7 339

0 20 1.3 3 0.3 90 6 325 32 0.01 0.02 0.6 3 340

0 29 3.2 15 0.7 317 10 945 94 0.02 0.04 1.4 9 341

0 11 1.3 6 0.3 125 4 373 37 0.01 0.02 0.6 4 342

0 24 3.2 11 1.6 388 3 844 84 Tr 0.08 1.7 2 343

0 60 4.5 8 0.9 325 15 710 70 0.03 0.09 1.6 236 344

0 25 4.0 18 0.4 208 0 33 3 0.03 0.07 0.2 7 345

0 51 4.3 13 0.6 173 13 0 0 0.03 0.06 0.6 3 346

0 15 1.2 4 0.2 49 4 0 0 0.01 0.02 0.2 1 347

0 32 4.0 22 0.7 238 10 15 2 0.03 0.03 0.5 4 348

0 10 1.2 7 0.2 73 3 5 1 0.01 0.01 0.2 1 349

0 19 1.9 11 0.6 175 2 36 3 0.14 0.06 0.7 24 350

0 51 2.0 36 1.0 264 3 36 3 0.23 0.06 0.7 19 351

0 10 0.4 7 0.2 51 Tr 7 Tr 0.04 0.01 0.1 4 352

0 39 2.0 35 0.7 304 2 95 10 0.24 0.05 0.7 24 353

0 7 0.4 7 0.1 57 Tr 18 2 0.04 0.01 0.1 4 354

0 34 0.5 43 0.7 335 3 13 0 0.14 0.06 0.6 27 355

0 57 4.1 5 1.1 893 7 2,017 202 0.09 0.10 1.2 33 356

0 48 3.5 3 0.9 716 8 1,400 140 0.07 0.08 1.2 17 357

0 9 1.0 3 0.1 114 0 213 21 0.03 0.06 0.3 6 358

0 60 2.6 23 2.2 235 49 668 67 0.04 0.10 0.8 1 359

0 11 0.5 4 0.4 42 9 119 12 0.01 0.02 0.1 Tr 360

0 38 2.5 25 0.9 388 3 2,543 255 0.06 0.15 1.2 7 361

0 7 0.5 5 0.2 71 Tr 464 46 0.01 0.03 0.2 1 362

0 26 3.0 21 1.0 313 2 835 84 0.03 0.07 0.8 1 363

0 70 16.4 57 2.8 828 5 759 77 0.06 0.25 1.8 7 364

0 45 2.6 31 3.0 707 10 8 0 0.04 0.18 2.0 10 365

0 115 5.8 71 3.0 1,089 17 12 1 0.23 0.13 1.2 5 366

0 11 0.6 7 0.3 105 2 1 Tr 0.02 0.01 0.1 Tr 367

0 14 8.4 27 0.7 187 0 160 16 0.04 0.11 1.1 31 368

0 65 11.0 38 1.6 285 3 150 15 0.05 0.11 0.6 41 369

0 75 4.8 348 0.5 230 2 166 17 0.04 0.06 0.5 8 370
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

36

Fruits and Fruit Juices (continued)

Strawberries

Raw, capped

371 Large (11⁄8" dia).................... 1 strawberry ........18 92 5 Tr Tr Tr Tr Tr

372 Medium (11⁄4" dia) ............... 1 strawberry ........12 92 4 Tr Tr Tr Tr Tr

373 Sliced.................................... 1 cup ..................166 92 50 1 1 Tr 0.1 0.3

374 Frozen, sweetened, sliced,

thawed................................ 1 cup ..................255 73 245 1 Tr Tr Tr 0.2

Tangerines

375 Raw, without peel and seeds

(23⁄8" dia) ........................... 1 tangerine...........84 88 37 1 Tr Tr Tr Tr

376 Canned (mandarin oranges),

light syrup, fruit and

liquid.................................. 1 cup ..................252 83 154 1 Tr Tr Tr 0.1

377 Tangerine juice, canned,

sweetened ............................. 1 cup ..................249 87 125 1 Tr Tr Tr 0.1

Watermelon, raw (15" long x

71⁄2" dia)

378 Wedge (about 1⁄16 of

melon)................................ 1 wedge .............286 92 92 2 1 0.1 0.3 0.4

379 Diced ...................................... 1 cup ..................152 92 49 1 1 0.1 0.2 0.2

Grain Products

Bagels, enriched

380 Plain ...................................... 31⁄2" bagel............71 33 195 7 1 0.2 0.1 0.5

381 4" bagel ...............89 33 245 9 1 0.2 0.1 0.6

382 Cinnamon raisin ..................... 31⁄2" bagel............71 32 195 7 1 0.2 0.1 0.5

383 4" bagel ...............89 32 244 9 2 0.2 0.2 0.6

384 Egg ...................................... 31⁄2" bagel............71 33 197 8 1 0.3 0.3 0.5

385 4" bagel ...............89 33 247 9 2 0.4 0.4 0.6

386 Banana bread, prepared from

recipe, with margarine ......... 1 slice ..................60 29 196 3 6 1.3 2.7 1.9

Barley, pearled

387 Uncooked ................................ 1 cup ..................200 10 704 20 2 0.5 0.3 1.1

388 Cooked .................................... 1 cup ..................157 69 193 4 1 0.1 0.1 0.3

Biscuits, plain or buttermilk,

enriched

389 Prepared from recipe, with

2% milk ............................. 21⁄2" biscuit..........60 29 212 4 10 2.6 4.2 2.5

390 4" biscuit ...........101 29 358 7 16 4.4 7.0 4.2

Refrigerated dough, baked

391 Regular ................................. 21⁄2" biscuit..........27 28 93 2 4 1.0 2.2 0.5

392 Lower fat .............................. 21⁄4" biscuit..........21 28 63 2 1 0.3 0.6 0.2

Breads, enriched

393 Cracked wheat ........................ 1 slice ..................25 36 65 2 1 0.2 0.5 0.2

394 Egg bread (challah) ................ 1⁄2" slice ...............40 35 115 4 2 0.6 0.9 0.4

395 French or vienna (includes

sourdough) ......................... 1⁄2" slice ...............25 34 69 2 1 0.2 0.3 0.2

396 Indian fry (navajo) bread........ 5" bread ...............90 27 296 6 9 2.1 3.6 2.3

397 101⁄2" bread........160 27 526 11 15 3.7 6.4 4.1

398 Italian ...................................... 1 slice ..................20 36 54 2 1 0.2 0.2 0.3

Mixed grain

399 Untoasted ............................. 1 slice ..................26 38 65 3 1 0.2 0.4 0.2

400 Toasted ................................. 1 slice ..................24 32 65 3 1 0.2 0.4 0.2

Oatmeal

401 Untoasted ............................. 1 slice ..................27 37 73 2 1 0.2 0.4 0.5

402 Toasted ................................. 1 slice ..................25 31 73 2 1 0.2 0.4 0.5

403 Pita ...................................... 4" pita ..................28 32 77 3 Tr Tr Tr 0.1

404 61⁄2" pita...............60 32 165 5 1 0.1 0.1 0.3
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

37

0 1 0.4 3 0.1 30 Tr 5 1 Tr 0.01 Tr 10 371

0 1 0.3 2 Tr 20 Tr 3 Tr Tr 0.01 Tr 7 372

0 12 3.8 23 0.6 276 2 45 5 0.03 0.11 0.4 94 373

0 66 4.8 28 1.5 250 8 61 5 0.04 0.13 1.0 106 374

0 9 1.9 12 0.1 132 1 773 77 0.09 0.02 0.1 26 375

0 41 1.8 18 0.9 197 15 2,117 212 0.13 0.11 1.1 50 376

0 30 0.5 45 0.5 443 2 1,046 105 0.15 0.05 0.2 55 377

0 21 1.4 23 0.5 332 6 1,047 106 0.23 0.06 0.6 27 378

0 11 0.8 12 0.3 176 3 556 56 0.12 0.03 0.3 15 379

0 38 1.6 53 2.5 72 379 0 0 0.38 0.22 3.2 0 380

0 48 2.0 66 3.2 90 475 0 0 0.48 0.28 4.1 0 381

0 39 1.6 13 2.7 105 229 52 0 0.27 0.20 2.2 Tr 382

0 49 2.0 17 3.4 132 287 65 0 0.34 0.25 2.7 1 383

17 38 1.6 9 2.8 48 359 77 23 0.38 0.17 2.4 Tr 384

21 47 2.0 12 3.5 61 449 97 29 0.48 0.21 3.1 1 385

26 33 0.7 13 0.8 80 181 278 72 0.10 0.12 0.9 1 386

0 155 31.2 58 5.0 560 18 44 4 0.38 0.23 9.2 0 387

0 44 6.0 17 2.1 146 5 11 2 0.13 0.10 3.2 0 388

2 27 0.9 141 1.7 73 348 49 14 0.21 0.19 1.8 Tr 389

3 45 1.5 237 2.9 122 586 83 23 0.36 0.31 3.0 Tr 390

0 13 0.4 5 0.7 42 325 0 0 0.09 0.06 0.8 0 391

0 12 0.4 4 0.6 39 305 0 0 0.09 0.05 0.7 0 392

0 12 1.4 11 0.7 44 135 0 0 0.09 0.06 0.9 0 393

20 19 0.9 37 1.2 46 197 30 9 0.18 0.17 1.9 0 394

0 13 0.8 19 0.6 28 152 0 0 0.13 0.08 1.2 0 395

0 48 1.6 210 3.2 67 626 0 0 0.39 0.27 3.3 0 396

0 85 2.9 373 5.8 118 1,112 0 0 0.69 0.49 5.8 0 397

0 10 0.5 16 0.6 22 117 0 0 0.09 0.06 0.9 0 398

0 12 1.7 24 0.9 53 127 0 0 0.11 0.09 1.1 Tr 399

0 12 1.6 24 0.9 53 127 0 0 0.08 0.08 1.0 Tr 400

0 13 1.1 18 0.7 38 162 4 1 0.11 0.06 0.8 0 401

0 13 1.1 18 0.7 39 163 4 1 0.09 0.06 0.8 Tr 402

0 16 0.6 24 0.7 34 150 0 0 0.17 0.09 1.3 0 403

0 33 1.3 52 1.6 72 322 0 0 0.36 0.20 2.8 0 404
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

38

Grain Products (continued)

Breads, enriched (continued)

Pumpernickel

405 Untoasted ............................. 1 slice ..................32 38 80 3 1 0.1 0.3 0.4

406 Toasted ................................. 1 slice ..................29 32 80 3 1 0.1 0.3 0.4

Raisin

407 Untoasted ............................. 1 slice ..................26 34 71 2 1 0.3 0.6 0.2

408 Toasted ................................. 1 slice ..................24 28 71 2 1 0.3 0.6 0.2

Rye

409 Untoasted ............................. 1 slice ..................32 37 83 3 1 0.2 0.4 0.3

410 Toasted ................................. 1 slice ..................24 31 68 2 1 0.2 0.3 0.2

411 Rye, reduced calorie............... 1 slice ..................23 46 47 2 1 0.1 0.2 0.2

Wheat

412 Untoasted ............................. 1 slice ..................25 37 65 2 1 0.2 0.4 0.2

413 Toasted ................................. 1 slice ..................23 32 65 2 1 0.2 0.4 0.2

414 Wheat, reduced calorie........... 1 slice ..................23 43 46 2 1 0.1 0.1 0.2

White

415 Untoasted ............................. 1 slice ..................25 37 67 2 1 0.1 0.2 0.5

416 Toasted ................................. 1 slice ..................22 30 64 2 1 0.1 0.2 0.5

417 Soft crumbs .......................... 1 cup ....................45 37 120 4 2 0.2 0.3 0.9

418 White, reduced calorie ........... 1 slice ..................23 43 48 2 1 0.1 0.2 0.1

Bread, whole wheat

419 Untoasted ................................ 1 slice ..................28 38 69 3 1 0.3 0.5 0.3

420 Toasted .................................... 1 slice ..................25 30 69 3 1 0.3 0.5 0.3

Bread crumbs, dry, grated

421 Plain, enriched ........................ 1 cup ..................108 6 427 14 6 1.3 2.6 1.2

422 1 oz ......................28 6 112 4 2 0.3 0.7 0.3

423 Seasoned, unenriched ............. 1 cup ..................120 6 440 17 3 0.9 1.2 0.8

Bread crumbs, soft. See White

bread.

424 Bread stuffing, prepared

from dry mix ........................ 1⁄2 cup.................100 65 178 3 9 1.7 3.8 2.6

425 Breakfast bar, cereal crust

withfruit filling, fat free ...... 1 bar.....................37 14 121 2 Tr Tr Tr 0.1

Breakfast Cereals

Hot type, cooked

Corn (hominy) grits

Regular or quick,

enriched

426 White............................... 1 cup ..................242 85 145 3 Tr 0.1 0.1 0.2

427 Yellow ............................. 1 cup ..................242 85 145 3 Tr 0.1 0.1 0.2

428 Instant, plain...................... 1 packet .............137 82 89 2 Tr Tr Tr 0.1

CREAM OF WHEAT

429 Regular .............................. 1 cup ..................251 87 133 4 1 0.1 0.1 0.3

430 Quick ................................. 1 cup ..................239 87 129 4 Tr 0.1 0.1 0.3

431 Mix’n Eat, plain ................ 1 packet .............142 82 102 3 Tr Tr Tr 0.2

432 MALT O MEAL................... 1 cup ..................240 88 122 4 Tr 0.1 0.1 Tr

Oatmeal

433 Regular, quick or instant,

plain, nonfortified ........ 1 cup ..................234 85 145 6 2 0.4 0.7 0.9

434 Instant, fortified, plain ...... 1 packet .............177 86 104 4 2 0.3 0.6 0.7

QUAKER instant

435 Apples and cinnamon ..... 1 packet .............149 79 125 3 1 0.3 0.5 0.6

436 Maple and brown sugar .. 1 packet .............155 75 153 4 2 0.4 0.6 0.7

437 WHEATENA........................ 1 cup ..................243 85 136 5 1 0.2 0.2 0.6

Ready to eat

438 ALL BRAN .......................... 1⁄2 cup...................30 3 79 4 1 0.2 0.2 0.5

439 APPLE CINNAMON

CHEERIOS ..................... 3⁄4 cup...................30 3 118 2 2 0.3 0.6 0.2

440 APPLE JACKS..................... 1 cup ....................30 3 116 1 Tr 0.1 0.1 0.2
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

39

0 15 2.1 22 0.9 67 215 0 0 0.10 0.10 1.0 0 405

0 15 2.1 21 0.9 66 214 0 0 0.08 0.09 0.9 0 406

0 14 1.1 17 0.8 59 101 0 0 0.09 0.10 0.9 Tr 407

0 14 1.1 17 0.8 59 102 Tr 0 0.07 0.09 0.8 Tr 408

0 15 1.9 23 0.9 53 211 2 Tr 0.14 0.11 1.2 Tr 409

0 13 1.5 19 0.7 44 174 1 0 0.09 0.08 0.9 Tr 410

0 9 2.8 17 0.7 23 93 1 0 0.08 0.06 0.6 Tr 411

0 12 1.1 26 0.8 50 133 0 0 0.10 0.07 1.0 0 412

0 12 1.2 26 0.8 50 132 0 0 0.08 0.06 0.9 0 413

0 10 2.8 18 0.7 28 118 0 0 0.10 0.07 0.9 Tr 414

Tr 12 0.6 27 0.8 30 135 0 0 0.12 0.09 1.0 0 415

Tr 12 0.6 26 0.7 29 130 0 0 0.09 0.07 0.9 0 416

Tr 22 1.0 49 1.4 54 242 0 0 0.21 0.15 1.8 0 417

0 10 2.2 22 0.7 17 104 1 Tr 0.09 0.07 0.8 Tr 418

0 13 1.9 20 0.9 71 148 0 0 0.10 0.06 1.1 0 419

0 13 1.9 20 0.9 71 148 0 0 0.08 0.05 1.0 0 420

0 78 2.6 245 6.6 239 931 1 0 0.83 0.47 7.4 0 421

0 21 0.7 64 1.7 63 244 Tr 0 0.22 0.12 1.9 0 422

1 84 5.0 119 3.8 324 3,180 16 4 0.19 0.20 3.3 Tr 423

0 22 2.9 32 1.1 74 543 313 81 0.14 0.11 1.5 0 424

Tr 28 0.8 49 4.5 92 203 1,249 125 1.01 0.42 5.0 1 425

0 31 0.5 0 1.5 53 0 0 0 0.24 0.15 2.0 0 426

0 31 0.5 0 1.5 53 0 145 15 0.24 0.15 2.0 0 427

0 21 1.2 8 8.2 38 289 0 0 0.15 0.08 1.4 0 428

0 28 1.8 50 10.3 43 3 0 0 0.25 0.00 1.5 0 429

0 27 1.2 50 10.3 45 139 0 0 0.24 0.00 1.4 0 430

0 21 0.4 20 8.1 38 241 1,252 376 0.43 0.28 5.0 0 431

0 26 1.0 5 9.6 31 2 0 0 0.48 0.24 5.8 0 432

0 25 4.0 19 1.6 131 2 37 5 0.26 0.05 0.3 0 433

0 18 3.0 163 6.3 99 285 1,510 453 0.53 0.28 5.5 0 434

0 26 2.5 104 3.9 106 121 1,019 305 0.30 0.35 4.1 Tr 435

0 31 2.6 105 3.9 112 234 1,008 302 0.30 0.34 4.0 0 436

0 29 6.6 10 1.4 187 5 0 0 0.02 0.05 1.3 0 437

0 23 9.7 106 4.5 342 61 750 225 0.39 0.42 5.0 15 438

0 25 1.6 35 4.5 60 150 750 225 0.38 0.43 5.0 15 439

0 27 0.6 3 4.5 32 134 750 225 0.39 0.42 5.0 15 440
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

40

Grain Products (continued)

Breakfast Cereals (continued)

Ready to eat (continued)

441 BASIC 4 ............................... 1 cup ....................55 7 201 4 3 0.4 1.0 1.1

442 BERRY BERRY KIX........... 3⁄4 cup...................30 2 120 1 1 0.2 0.5 0.1

443 CAP’N CRUNCH ................ 3⁄4 cup...................27 2 107 1 1 0.4 0.3 0.2

444 CAP’N CRUNCH’S

CRUNCHBERRIES........ 3⁄4 cup...................26 2 104 1 1 0.3 0.3 0.2

445 CAP’N CRUNCH’S

PEANUT BUTTER

CRUNCH ........................ 3⁄4 cup...................27 2 112 2 2 0.5 0.8 0.5

446 CHEERIOS .......................... 1 cup ....................30 3 110 3 2 0.4 0.6 0.2

CHEX

447 Corn ................................... 1 cup ....................30 3 113 2 Tr 0.1 0.1 0.2

448 Honey nut .......................... 3⁄4 cup...................30 2 117 2 1 0.1 0.4 0.2

449 Multi bran.......................... 1 cup ....................49 3 165 4 1 0.2 0.3 0.5

450 Rice .................................... 11⁄4 cup.................31 3 117 2 Tr Tr Tr Tr

451 Wheat................................. 1 cup ....................30 3 104 3 1 0.1 0.1 0.3

452 CINNAMON LIFE .............. 1 cup ....................50 4 190 4 2 0.3 0.6 0.8

453 CINNAMON TOAST

CRUNCH ........................ 3⁄4 cup...................30 2 124 2 3 0.5 0.9 0.5

454 COCOA KRISPIES.............. 3⁄4 cup...................31 2 120 2 1 0.6 0.1 0.1

455 COCOA PUFFS ................... 1 cup ....................30 2 119 1 1 0.2 0.3 Tr

Corn Flakes

456 GENERAL MILLS,

TOTAL ......................... 11⁄3 cup.................30 3 112 2 Tr 0.2 0.1 Tr

457 KELLOGG’S..................... 1 cup ....................28 3 102 2 Tr 0.1 Tr 0.1

458 CORN POPS ........................ 1 cup ....................31 3 118 1 Tr 0.1 0.1 Tr

459 CRISPIX............................... 1 cup ....................29 3 108 2 Tr 0.1 0.1 0.1

460 Complete Wheat Bran

Flakes .............................. 3⁄4 cup...................29 4 95 3 1 0.1 0.1 0.4

461 FROOT LOOPS ................... 1 cup ....................30 2 117 1 1 0.4 0.2 0.3

462 FROSTED FLAKES ............ 3⁄4 cup...................31 3 119 1 Tr 0.1 Tr 0.1

FROSTED MINI WHEATS

463 Regular .............................. 1 cup ....................51 5 173 5 1 0.2 0.1 0.6

464 Bite size ............................. 1 cup ....................55 5 187 5 1 0.2 0.2 0.6

465 GOLDEN GRAHAMS ........ 3⁄4 cup...................30 3 116 2 1 0.2 0.3 0.2

466 HONEY FROSTED

WHEATIES..................... 3⁄4 cup...................30 3 110 2 Tr 0.1 Tr Tr

467 HONEY NUT CHEERIOS .. 1 cup ....................30 2 115 3 1 0.2 0.5 0.2

468 HONEY NUT CLUSTERS .. 1 cup ....................55 3 213 5 3 0.4 1.8 0.4

469 KIX ...................................... 11⁄3 cup.................30 2 114 2 1 0.2 0.1 Tr

470 LIFE ..................................... 3⁄4 cup...................32 4 121 3 1 0.2 0.4 0.6

471 LUCKY CHARMS .............. 1 cup ....................30 2 116 2 1 0.2 0.4 0.2

472 NATURE VALLEY

Granola............................ 3⁄4 cup...................55 4 248 6 10 1.3 6.5 1.9

100% Natural Cereal

473 With oats, honey, and

raisins ........................... 1⁄2 cup...................51 4 218 5 7 3.2 3.2 0.8

474 With raisins, low fat.......... 1⁄2 cup...................50 4 195 4 3 0.8 1.3 0.5

475 PRODUCT 19 ...................... 1 cup ....................30 3 110 3 Tr Tr 0.2 0.2

476 Puffed Rice........................... 1 cup ....................14 3 56 1 Tr Tr Tr Tr

477 Puffed Wheat........................ 1 cup ....................12 3 44 2 Tr Tr Tr Tr

Raisin Bran

478 GENERAL MILLS,

TOTAL ......................... 1 cup ....................55 9 178 4 1 0.2 0.2 0.2

479 KELLOGG’S..................... 1 cup ....................61 8 186 6 1 0.0 0.2 0.8

480 RAISIN NUT BRAN ........... 1 cup ....................55 5 209 5 4 0.7 1.9 0.5

481 REESE’S PEANUT

BUTTER PUFFS ............ 3⁄4 cup...................30 2 129 3 3 0.6 1.4 0.6

482 RICE KRISPIES .................. 11⁄4 cup.................33 3 124 2 Tr 0.1 0.1 0.2
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

41

0 42 3.4 310 4.5 162 323 1,250 375 0.37 0.42 5.0 15 441

0 26 0.2 66 4.5 24 185 750 225 0.38 0.43 5.0 15 442

0 23 0.9 5 4.5 35 208 36 4 0.38 0.42 5.0 0 443

0 22 0.6 7 4.5 37 190 33 5 0.37 0.42 5.0 Tr 444

0 22 0.8 3 4.5 62 204 37 4 0.38 0.42 5.0 0 445

0 23 2.6 55 8.1 89 284 1,250 375 0.38 0.43 5.0 15 446

0 26 0.5 100 9.0 32 289 0 0 0.38 0.00 5.0 6 447

0 26 0.4 102 9.0 27 224 0 0 0.38 0.44 5.0 6 448

0 41 6.4 95 13.7 191 325 0 0 0.32 0.00 4.4 5 449

0 27 0.3 104 9.0 36 291 0 0 0.38 0.02 5.0 6 450

0 24 3.3 60 9.0 116 269 0 0 0.23 0.04 3.0 4 451

0 40 3.0 135 7.5 113 220 16 2 0.63 0.71 8.4 Tr 452

0 24 1.5 42 4.5 44 210 750 225 0.38 0.43 5.0 15 453

0 27 0.4 4 1.8 60 210 750 225 0.37 0.43 5.0 15 454

0 27 0.2 33 4.5 52 181 0 0 0.38 0.43 5.0 15 455

0 26 0.8 237 18.0 34 203 1,250 375 1.50 1.70 20.1 60 456

0 24 0.8 1 8.7 25 298 700 210 0.36 0.39 4.7 14 457

0 28 0.4 2 1.9 23 123 775 233 0.40 0.43 5.2 16 458

0 25 0.6 3 1.8 35 240 750 225 0.38 0.44 5.0 15 459

0 23 4.6 14 8.1 175 226 1,208 363 0.38 0.44 5.0 15 460

0 26 0.6 3 4.2 32 141 703 211 0.39 0.42 5.0 14 461

0 28 0.6 1 4.5 20 200 750 225 0.37 0.43 5.0 15 462

0 42 5.5 18 14.3 170 2 0 0 0.36 0.41 5.0 0 463

0 45 5.9 0 15.4 186 2 0 0 0.33 0.39 4.7 0 464

0 26 0.9 14 4.5 53 275 750 225 0.38 0.43 5.0 15 465

0 26 1.5 8 4.5 56 211 750 225 0.38 0.43 5.0 15 466

0 24 1.6 20 4.5 85 259 750 225 0.38 0.43 5.0 15 467

0 43 4.2 72 4.5 171 239 0 0 0.37 0.42 5.0 9 468

0 26 0.8 44 8.1 41 263 1,250 375 0.38 0.43 5.0 15 469

0 25 2.0 98 9.0 79 174 12 1 0.40 0.45 5.3 0 470

0 25 1.2 32 4.5 54 203 750 225 0.38 0.43 5.0 15 471

0 36 3.5 41 1.7 183 89 0 0 0.17 0.06 0.6 0 472

1 36 3.7 39 1.7 214 11 4 1 0.14 0.09 0.8 Tr 473

1 40 3.0 30 1.3 169 129 9 1 0.15 0.06 0.9 Tr 474

0 25 1.0 3 18.0 41 216 750 225 1.50 1.71 20.0 60 475

0 13 0.2 1 4.4 16 Tr 0 0 0.36 0.25 4.9 0 476

0 10 0.5 3 3.8 42 Tr 0 0 0.31 0.22 4.2 0 477

0 43 5.0 238 18.0 287 240 1,250 375 1.50 1.70 20.0 0 478

0 47 8.2 35 5.0 437 354 832 250 0.43 0.49 5.6 0 479

0 41 5.1 74 4.5 218 246 0 0 0.37 0.42 5.0 0 480

0 23 0.4 21 4.5 62 177 750 225 0.38 0.43 5.0 15 481

0 29 0.4 3 2.0 42 354 825 248 0.43 0.46 5.5 17 482
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

42

Grain Products (continued)

Breakfast Cereals (continued)

Ready to eat (continued)

483 RICE KRISPIES

TREATS cereal ............... 3⁄4 cup...................30 4 120 1 2 0.4 1.0 0.2

484 SHREDDED WHEAT.......... 2 biscuits .............46 4 156 5 1 0.1 NA NA

485 SMACKS.............................. 3⁄4 cup...................27 3 103 2 1 0.3 0.1 0.2

486 SPECIAL K.......................... 1 cup ....................31 3 115 6 Tr 0.0 0.0 0.2

487 QUAKER Toasted Oatmeal,

Honey Nut....................... 1 cup ....................49 3 191 5 3 0.5 1.2 0.7

488 TOTAL, Whole Grain .......... 3⁄4 cup...................30 3 105 3 1 0.2 0.1 0.1

489 TRIX..................................... 1 cup ....................30 2 122 1 2 0.4 0.9 0.3

490 WHEATIES.......................... 1 cup ....................30 3 110 3 1 0.2 0.2 0.2

Brownies, without icing

Commercially prepared

491 Regular, large

(23⁄4" sq x 7⁄8")................. 1 brownie.............56 14 227 3 9 2.4 5.0 1.3

492 Fat free, 2" sq....................... 1 brownie.............28 12 89 1 Tr 0.2 0.1 Tr

493 Prepared from dry mix,

reduced calorie, 2" sq........ 1 brownie.............22 13 84 1 2 1.1 1.0 0.2

494 Buckwheat flour, whole groat... 1 cup ..................120 11 402 15 4 0.8 1.1 1.1

495 Buckwheat groats, roasted

(kasha), cooked .................... 1 cup ..................168 76 155 6 1 0.2 0.3 0.3

Bulgur

496 Uncooked ................................ 1 cup ..................140 9 479 17 2 0.3 0.2 0.8

497 Cooked .................................... 1 cup ..................182 78 151 6 Tr 0.1 0.1 0.2

Cakes, prepared from dry mix

498 Angelfood (1⁄12 of 10" dia) ..... 1 piece .................50 33 129 3 Tr Tr Tr 0.1

499 Yellow, light, with water, egg

whites, no frosting

(1⁄12 of 9" dia) .................... 1 piece .................69 37 181 3 2 1.1 0.9 0.2

Cakes, prepared from recipe

500 Chocolate, without frosting

(1⁄12 of 9" dia) .................... 1 piece .................95 24 340 5 14 5.2 5.7 2.6

501 Gingerbread (1⁄9 of

8" square) .......................... 1 piece .................74 28 263 3 12 3.1 5.3 3.1

502 Pineapple upside down (1⁄9

of 8" square) ..................... 1 piece ...............115 32 367 4 14 3.4 6.0 3.8

503 Shortcake, biscuit type (about

3" dia) ................................ 1 shortcake ..........65 28 225 4 9 2.5 3.9 2.4

504 Sponge (1⁄12 of 16-oz cake)..... 1 piece .................63 29 187 5 3 0.8 1.0 0.4

White

505 With coconut frosting (1⁄12

of 9" dia) ......................... 1 piece ...............112 21 399 5 12 4.4 4.1 2.4

506 Without frosting (1⁄12 of 9"

dia) .................................. 1 piece .................74 23 264 4 9 2.4 3.9 2.3

Cakes, commercially prepared

507 Angelfood (1⁄12 of

12-oz cake) ........................ 1 piece .................28 33 72 2 Tr Tr Tr 0.1

508 Boston cream (1⁄6 of pie) ........ 1 piece .................92 45 232 2 8 2.2 4.2 0.9

509 Chocolate with chocolate

frosting (1⁄8 of

18-oz cake) ........................ 1 piece .................64 23 235 3 10 3.1 5.6 1.2

510 Coffeecake, crumb (1⁄9 of

20-oz cake) ........................ 1 piece .................63 22 263 4 15 3.7 8.2 2.0

511 Fruitcake ................................. 1 piece .................43 25 139 1 4 0.5 1.8 1.4

Pound

512 Butter (1⁄12 of 12-oz cake) ..... 1 piece..................28 25 109 2 6 3.2 1.7 0.3

513 Fat free (31⁄4" x 23⁄4" x

5⁄8" slice).......................... 1 slice ..................28 31 79 2 Tr 0.1 Tr 0.1
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

43

0 26 0.3 2 1.8 19 190 750 225 0.39 0.42 5.0 15 483

0 38 5.3 20 1.4 196 3 0 NA 0.12 0.05 2.6 0 484

0 24 0.9 3 1.8 42 51 750 225 0.38 0.43 5.0 15 485

0 22 1.0 5 8.7 55 250 750 225 0.53 0.59 7.0 15 486

Tr 39 3.3 27 4.5 185 166 500 150 0.37 0.42 5.0 6 487

0 24 2.6 258 18.0 97 199 1,250 375 1.50 1.70 20.1 60 488

0 26 0.7 32 4.5 18 197 750 225 0.38 0.43 5.0 15 489

0 24 2.1 55 8.1 104 222 750 225 0.38 0.43 5.0 15 490

10 36 1.2 16 1.3 83 175 39 3 0.14 0.12 1.0 0 491

0 22 1.0 17 0.7 89 90 1 Tr 0.03 0.04 0.3 Tr 492

0 16 0.8 3 0.3 69 21 0 0 0.02 0.03 0.2 0 493

0 85 12.0 49 4.9 692 13 0 0 0.50 0.23 7.4 0 494

0 33 4.5 12 1.3 148 7 0 0 0.07 0.07 1.6 0 495

0 106 25.6 49 3.4 574 24 0 0 0.32 0.16 7.2 0 496

0 34 8.2 18 1.7 124 9 0 0 0.10 0.05 1.8 0 497

0 29 0.1 42 0.1 68 255 0 0 0.05 0.10 0.1 0 498

0 37 0.6 69 0.6 41 279 6 1 0.06 0.12 0.6 0 499

55 51 1.5 57 1.5 133 299 133 38 0.13 0.20 1.1 Tr 500

24 36 0.7 53 2.1 325 242 36 10 0.14 0.12 1.3 Tr 501

25 58 0.9 138 1.7 129 367 291 75 0.18 0.18 1.4 1 502

2 32 0.8 133 1.7 69 329 47 12 0.20 0.18 1.7 Tr 503

107 36 0.4 26 1.0 89 144 163 49 0.10 0.19 0.8 0 504

1 71 1.1 101 1.3 111 318 43 12 0.14 0.21 1.2 Tr 505

1 42 0.6 96 1.1 70 242 41 12 0.14 0.18 1.1 Tr 506

0 16 0.4 39 0.1 26 210 0 0 0.03 0.14 0.2 0 507

34 39 1.3 21 0.3 36 132 74 21 0.38 0.25 0.2 Tr 508

27 35 1.8 28 1.4 128 214 54 16 0.02 0.09 0.4 Tr 509

20 29 1.3 34 1.2 77 221 70 21 0.13 0.14 1.1 Tr 510

2 26 1.6 14 0.9 66 116 9 2 0.02 0.04 0.3 Tr 511

62 14 0.1 10 0.4 33 111 170 44 0.04 0.06 0.4 0 512

0 17 0.3 12 0.6 31 95 27 8 0.04 0.08 0.2 0 513
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

44

Grain Products (continued)

Cakes, commercially prepared (continued)

Snack cakes

514 Chocolate, creme filled,

with frosting.................... 1 cupcake.............50 20 188 2 7 1.4 2.8 2.6

515 Chocolate, with frosting,

low fat ............................. 1 cupcake.............43 23 131 2 2 0.5 0.8 0.2

516 Sponge, creme filled............ 1 cake ..................43 20 155 1 5 1.1 1.7 1.4

517 Sponge, individual

shortcake............................ 1 shortcake ..........30 30 87 2 1 0.2 0.3 0.1

Yellow

518 With chocolate frosting ....... 1 piece .................64 22 243 2 11 3.0 6.1 1.4

519 With vanilla frosting............ 1 piece .................64 22 239 2 9 1.5 3.9 3.3

520 Cheesecake (1⁄6 of

17-oz cake)........................... 1 piece .................80 46 257 4 18 7.9 6.9 1.3

521 Cheese flavor puffs or twists .... 1 oz ......................28 2 157 2 10 1.9 5.7 1.3

522 CHEX mix ................................. 1 oz (about 2⁄3

cup) ................28 4 120 3 5 1.6 NA NA

Cookies

523 Butter, commercially

prepared ............................. 1 cookie .................5 5 23 Tr 1 0.6 0.3 Tr

Chocolate chip, medium

(21⁄4"-21⁄2" dia)

Commercially prepared

524 Regular .............................. 1 cookie ...............10 4 48 1 2 0.7 1.2 0.2

525 Reduced fat........................ 1 cookie ...............10 4 45 1 2 0.4 0.6 0.5

526 From refrigerated dough

(spooned from roll)......... 1 cookie ...............26 3 128 1 6 2.0 2.9 0.6

527 Prepared from recipe, with

margarine ........................ 1 cookie ...............16 6 78 1 5 1.3 1.7 1.3

528 Devil’s food, commercially

prepared, fat free ............... 1 cookie ...............16 18 49 1 Tr 0.1 Tr Tr

529 Fig bar ..................................... 1 cookie ...............16 17 56 1 1 0.2 0.5 0.4

Molasses

530 Medium ................................ 1 cookie ...............15 6 65 1 2 0.5 1.1 0.3

531 Large (31⁄2"-4" dia) .............. 1 cookie ...............32 6 138 2 4 1.0 2.3 0.6

Oatmeal

Commercially prepared, with

or without raisins

532 Regular, large .................... 1 cookie ...............25 6 113 2 5 1.1 2.5 0.6

533 Soft type ............................ 1 cookie ...............15 11 61 1 2 0.5 1.2 0.3

534 Fat free............................... 1 cookie ...............11 13 36 1 Tr Tr Tr 0.1

535 Prepared from recipe, with

raisins (25⁄8" dia)............. 1 cookie ...............15 6 65 1 2 0.5 1.0 0.8

Peanut butter

536 Commercially prepared ....... 1 cookie ...............15 6 72 1 4 0.7 1.9 0.8

537 Prepared from recipe, with

margarine (3" dia) .......... 1 cookie ...............20 6 95 2 5 0.9 2.2 1.4

Sandwich type, with creme

filling

538 Chocolate cookie ................. 1 cookie ...............10 2 47 Tr 2 0.4 0.9 0.7

Vanilla cookie

539 Oval.................................... 1 cookie ...............15 2 72 1 3 0.4 1.3 1.1

540 Round................................. 1 cookie ...............10 2 48 Tr 2 0.3 0.8 0.8

Shortbread, commercially

prepared

541 Plain (15⁄8" sq) ...................... 1 cookie .................8 4 40 Tr 2 0.5 1.1 0.3

Pecan

542 Regular (2" dia)................. 1 cookie ...............14 3 76 1 5 1.1 2.6 0.6

543 Reduced fat........................ 1 cookie ...............16 5 73 1 3 0.6 1.6 0.4
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

45

9 30 0.4 37 1.7 61 213 9 3 0.11 0.15 1.2 0 514

0 29 1.8 15 0.7 96 178 0 0 0.02 0.06 0.3 0 515

7 27 0.2 19 0.5 37 155 7 2 0.07 0.06 0.5 Tr 516

31 18 0.2 21 0.8 30 73 46 14 0.07 0.08 0.6 0 517

35 35 1.2 24 1.3 114 216 70 21 0.08 0.10 0.8 0 518

35 38 0.2 40 0.7 34 220 40 12 0.06 0.04 0.3 0 519

44 20 0.3 41 0.5 72 166 438 117 0.02 0.15 0.2 Tr 520

1 15 0.3 16 0.7 47 298 75 10 0.07 0.10 0.9 Tr 521

0 18 1.6 10 7.0 76 288 41 4 0.44 0.14 4.8 13 522

6 3 Tr 1 0.1 6 18 34 8 0.02 0.02 0.2 0 523

0 7 0.3 3 0.3 14 32 Tr 0 0.02 0.03 0.3 0 524

0 7 0.4 2 0.3 12 38 Tr 0 0.03 0.03 0.3 0 525

7 18 0.4 7 0.7 52 60 15 4 0.04 0.05 0.5 0 526

5 9 0.4 6 0.4 36 58 102 26 0.03 0.03 0.2 Tr 527

0 12 0.3 5 0.4 18 28 Tr NA 0.01 0.03 0.2 Tr 528

0 11 0.7 10 0.5 33 56 5 1 0.03 0.03 0.3 Tr 529

0 11 0.1 11 1.0 52 69 0 0 0.05 0.04 0.5 0 530

0 24 0.3 24 2.1 111 147 0 0 0.11 0.08 1.0 0 531

0 17 0.7 9 0.6 36 96 5 1 0.07 0.06 0.6 Tr 532

1 10 0.4 14 0.4 20 52 5 1 0.03 0.03 0.3 Tr 533

0 9 0.8 4 0.2 23 33 0 0 0.02 0.03 0.1 0 534

5 10 0.5 15 0.4 36 81 96 25 0.04 0.02 0.2 Tr 535

Tr 9 0.3 5 0.4 25 62 1 Tr 0.03 0.03 0.6 0 536

6 12 0.4 8 0.4 46 104 120 31 0.04 0.04 0.7 Tr 537

0 7 0.3 3 0.4 18 60 Tr 0 0.01 0.02 0.2 0 538

0 11 0.2 4 0.3 14 52 0 0 0.04 0.04 0.4 0 539

0 7 0.2 3 0.2 9 35 0 0 0.03 0.02 0.3 0 540

2 5 0.1 3 0.2 8 36 7 1 0.03 0.03 0.3 0 541

5 8 0.3 4 0.3 10 39 Tr Tr 0.04 0.03 0.3 0 542

0 11 0.2 8 0.5 15 55 1 Tr 0.05 0.03 0.4 Tr 543
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

46

Grain Products (continued)

Cookies (continued)

Sugar

544 Commercially prepared ....... 1 cookie ...............15 5 72 1 3 0.8 1.8 0.4

545 From refrigerated dough...... 1 cookie ...............15 5 73 1 3 0.9 2.0 0.4

546 Prepared from recipe, with

margarine (3" dia) .......... 1 cookie ...............14 9 66 1 3 0.7 1.4 1.0

547 Vanilla wafer, lower fat,

medium size ...................... 1 cookie .................4 5 18 Tr 1 0.2 0.3 0.2

Corn chips

548 Plain ...................................... 1 oz ......................28 1 153 2 9 1.3 2.7 4.7

549 Barbecue flavor....................... 1 oz ......................28 1 148 2 9 1.3 2.7 4.6

Cornbread

550 Prepared from mix, piece

33⁄4" x 21⁄2" x 3⁄4"................ 1 piece .................60 32 188 4 6 1.6 3.1 0.7

551 Prepared from recipe, with

2% milk, piece 21⁄2" sq

x 11⁄2" ................................. 1 piece .................65 39 173 4 5 1.0 1.2 2.1

Cornmeal, yellow, dry form

552 Whole grain ............................ 1 cup ..................122 10 442 10 4 0.6 1.2 2.0

553 Degermed, enriched................ 1 cup ..................138 12 505 12 2 0.3 0.6 1.0

554 Self rising, degermed,

enriched ............................. 1 cup ..................138 10 490 12 2 0.3 0.6 1.0

555 Cornstarch ................................. 1 tbsp .....................8 8 30 Tr Tr Tr Tr Tr

Couscous

556 Uncooked ................................ 1 cup ..................173 9 650 22 1 0.2 0.2 0.4

557 Cooked .................................... 1 cup ..................157 73 176 6 Tr Tr Tr 0.1

Crackers

558 Cheese, 1" sq .......................... 10 crackers ..........10 3 50 1 3 0.9 1.2 0.2

Graham, plain

559 21⁄2" sq .................................. 2 squares..............14 4 59 1 1 0.2 0.6 0.5

560 Crushed ................................ 1 cup ....................84 4 355 6 8 1.3 3.4 3.2

561 Melba toast, plain ................... 4 pieces................20 5 78 2 1 0.1 0.2 0.3

562 Rye wafer, whole grain,

plain ................................... 1 wafer.................11 5 37 1 Tr Tr Tr Tr

Saltine

563 Square................................... 4 crackers ............12 4 52 1 1 0.4 0.8 0.2

564 Oyster type ........................... 1 cup ....................45 4 195 4 5 1.3 2.9 0.8

Sandwich type

565 Wheat with cheese ............... 1 sandwich.............7 4 33 1 1 0.4 0.8 0.2

566 Cheese with peanut butter ... 1 sandwich.............7 4 34 1 2 0.4 0.8 0.3

Standard snack type

567 Bite size................................ 1 cup ....................62 4 311 5 16 2.3 6.6 5.9

568 Round ................................... 4 crackers ............12 4 60 1 3 0.5 1.3 1.1

569 Wheat, thin square.................. 4 crackers ..............8 3 38 1 2 0.4 0.9 0.2

570 Whole wheat ........................... 4 crackers ............16 3 71 1 3 0.5 0.9 1.1

571 Croissant, butter ........................ 1 croissant ...........57 23 231 5 12 6.6 3.1 0.6

572 Croutons, seasoned.................... 1 cup ....................40 4 186 4 7 2.1 3.8 0.9

Danish pastry, enriched

573 Cheese filled ........................... 1 danish ...............71 31 266 6 16 4.8 8.0 1.8

574 Fruit filled............................... 1 danish ...............71 27 263 4 13 3.5 7.1 1.7

Doughnuts

575 Cake type ................................ 1 hole ...................14 21 59 1 3 0.5 1.3 1.1

576 1 medium ............47 21 198 2 11 1.7 4.4 3.7

577 Yeast leavened, glazed ........... 1 hole ...................13 25 52 1 3 0.8 1.7 0.4

578 1 medium ............60 25 242 4 14 3.5 7.7 1.7

579 Eclair, prepared from recipe,

5" x 2" x 13⁄4" ....................... 1 eclair...............100 52 262 6 16 4.1 6.5 3.9

English muffin, plain, enriched

580 Untoasted ................................ 1 muffin ...............57 42 134 4 1 0.1 0.2 0.5

581 Toasted .................................... 1 muffin ...............52 37 133 4 1 0.1 0.2 0.5
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

47

8 10 0.1 3 0.3 9 54 14 4 0.03 0.03 0.4 Tr 544

5 10 0.1 14 0.3 24 70 6 2 0.03 0.02 0.4 0 545

4 8 0.2 10 0.3 11 69 135 35 0.04 0.04 0.3 Tr 546

2 3 0.1 2 0.1 4 12 1 Tr 0.01 0.01 0.1 0 547

0 16 1.4 36 0.4 40 179 27 3 0.01 0.04 0.3 0 548

0 16 1.5 37 0.4 67 216 173 17 0.02 0.06 0.5 Tr 549

37 29 1.4 44 1.1 77 467 123 26 0.15 0.16 1.2 Tr 550

26 28 1.9 162 1.6 96 428 180 35 0.19 0.19 1.5 Tr 551

0 94 8.9 7 4.2 350 43 572 57 0.47 0.25 4.4 0 552

0 107 10.2 7 5.7 224 4 570 57 0.99 0.56 6.9 0 553

0 103 9.8 483 6.5 235 1,860 570 57 0.94 0.53 6.3 0 554

0 7 0.1 Tr Tr Tr 1 0 0 0.00 0.00 0.0 0 555

0 134 8.7 42 1.9 287 17 0 0 0.28 0.13 6.0 0 556

0 36 2.2 13 0.6 91 8 0 0 0.10 0.04 1.5 0 557

1 6 0.2 15 0.5 15 100 16 3 0.06 0.04 0.5 0 558

0 11 0.4 3 0.5 19 85 0 0 0.03 0.04 0.6 0 559

0 65 2.4 20 3.1 113 508 0 0 0.19 0.26 3.5 0 560

0 15 1.3 19 0.7 40 166 0 0 0.08 0.05 0.8 0 561

0 9 2.5 4 0.7 54 87 1 0 0.05 0.03 0.2 Tr 562

0 9 0.4 14 0.6 15 156 0 0 0.07 0.06 0.6 0 563

0 32 1.4 54 2.4 58 586 0 0 0.25 0.21 2.4 0 564

Tr 4 0.1 18 0.2 30 98 5 1 0.03 0.05 0.3 Tr 565

Tr 4 0.2 6 0.2 17 69 22 2 0.03 0.02 0.5 Tr 566

0 38 1.0 74 2.2 82 525 0 0 0.25 0.21 2.5 0 567

0 7 0.2 14 0.4 16 102 0 0 0.05 0.04 0.5 0 568

0 5 0.4 4 0.4 15 64 0 0 0.04 0.03 0.4 0 569

0 11 1.7 8 0.5 48 105 0 0 0.03 0.02 0.7 0 570

38 26 1.5 21 1.2 67 424 424 106 0.22 0.14 1.2 Tr 571

3 25 2.0 38 1.1 72 495 16 4 0.20 0.17 1.9 0 572

11 26 0.7 25 1.1 70 320 104 32 0.13 0.18 1.4 Tr 573

81 34 1.3 33 1.3 59 251 53 16 0.19 0.16 1.4 3 574

5 7 0.2 6 0.3 18 76 8 2 0.03 0.03 0.3 Tr 575

17 23 0.7 21 0.9 60 257 27 8 0.10 0.11 0.9 Tr 576

1 6 0.2 6 0.3 14 44 2 1 0.05 0.03 0.4 Tr 577

4 27 0.7 26 1.2 65 205 8 2 0.22 0.13 1.7 Tr 578

127 24 0.6 63 1.2 117 337 718 191 0.12 0.27 0.8 Tr 579

0 26 1.5 99 1.4 75 264 0 0 0.25 0.16 2.2 0 580

0 26 1.5 98 1.4 74 262 0 0 0.20 0.14 2.0 Tr 581
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

48

Grain Products (continued)

French toast

582 Prepared from recipe, with

2% milk, fried in

margarine........................... 1 slice ..................65 55 149 5 7 1.8 2.9 1.7

583 Frozen, ready to heat.............. 1 slice ..................59 53 126 4 4 0.9 1.2 0.7

Granola bar

584 Hard, plain .............................. 1 bar.....................28 4 134 3 6 0.7 1.2 3.4

Soft, uncoated

585 Chocolate chip ..................... 1 bar.....................28 5 119 2 5 2.9 1.0 0.6

586 Raisin.................................... 1 bar.....................28 6 127 2 5 2.7 0.8 0.9

587 Soft, chocolate-coated,

peanut butter ...................... 1 bar.....................28 3 144 3 9 4.8 1.9 0.5

588 Macaroni (elbows), enriched,

cooked .................................. 1 cup ..................140 66 197 7 1 0.1 0.1 0.4

589 Matzo, plain............................... 1 matzo................28 4 112 3 Tr 0.1 Tr 0.2

Muffins

Blueberry

590 Commercially prepared

(23⁄4" dia x 2")................. 1 muffin ...............57 38 158 3 4 0.8 1.1 1.4

591 Prepared from mix (21⁄4"

dia x 13⁄4") ....................... 1 muffin ...............50 36 150 3 4 0.7 1.8 1.5

592 Prepared from recipe, with

2% milk........................... 1 muffin ...............57 40 162 4 6 1.2 1.5 3.1

593 Bran with raisins,

toaster type, toasted .......... 1 muffin ...............34 27 106 2 3 0.5 0.8 1.7

Corn

594 Commercially prepared

(21⁄2" dia x 21⁄4") ............. 1 muffin ...............57 33 174 3 5 0.8 1.2 1.8

595 Prepared from mix (21⁄4"

dia x 11⁄2") ....................... 1 muffin ...............50 31 161 4 5 1.4 2.6 0.6

596 Oat bran, commercially

prepared (21⁄2" dia x

21⁄4")................................... 1 muffin ...............57 35 154 4 4 0.6 1.0 2.4

597 Noodles, chow mein, canned .... 1 cup ....................45 1 237 4 14 2.0 3.5 7.8

Noodles (egg noodles),

enriched, cooked

598 Regular .................................... 1 cup ..................160 69 213 8 2 0.5 0.7 0.7

599 Spinach.................................... 1 cup ..................160 69 211 8 3 0.6 0.8 0.6

600 NUTRI GRAIN Cereal Bar,

fruit filled ............................. 1 bar.....................37 15 136 2 3 0.6 1.9 0.3

Oat bran

601 Uncooked ................................ 1 cup ....................94 7 231 16 7 1.2 2.2 2.6

602 Cooked .................................... 1 cup ..................219 84 88 7 2 0.4 0.6 0.7

603 Oriental snack mix .................... 1 oz (about 1⁄4

cup) ................28 3 156 5 7 1.1 2.8 3.0

Pancakes, plain (4" dia)

604 Frozen, ready to heat.............. 1 pancake.............36 45 82 2 1 0.3 0.4 0.3

605 Prepared from complete

mix..................................... 1 pancake.............38 53 74 2 1 0.2 0.3 0.3

606 Prepared from incomplete

mix, with 2% milk, egg

and oil ................................ 1 pancake.............38 53 83 3 3 0.8 0.8 1.1

Pie crust, baked

Standard type

607 From recipe .......................... 1 pie shell ..........180 10 949 12 62 15.5 27.3 16.4

608 From frozen.......................... 1 pie shell ..........126 11 648 6 41 13.3 19.8 5.1

609 Graham cracker ...................... 1 pie shell ..........239 4 1,181 10 60 12.4 27.2 16.5
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

49

75 16 0.7 65 1.1 87 311 315 86 0.13 0.21 1.1 Tr 582

48 19 0.7 63 1.3 79 292 110 32 0.16 0.22 1.6 Tr 583

0 18 1.5 17 0.8 95 83 43 4 0.07 0.03 0.4 Tr 584

Tr 20 1.4 26 0.7 96 77 12 1 0.06 0.04 0.3 0 585

Tr 19 1.2 29 0.7 103 80 0 0 0.07 0.05 0.3 0 586

3 15 0.8 31 0.4 96 55 37 10 0.03 0.06 0.9 Tr 587

0 40 1.8 10 2.0 43 1 0 0 0.29 0.14 2.3 0 588

0 24 0.9 4 0.9 32 1 0 0 0.11 0.08 1.1 0 589

17 27 1.5 32 0.9 70 255 19 5 0.08 0.07 0.6 1 590

23 24 0.6 13 0.6 39 219 39 11 0.07 0.16 1.1 1 591

21 23 1.1 108 1.3 70 251 80 22 0.16 0.16 1.3 1 592

3 19 2.8 13 1.0 60 179 58 16 0.07 0.10 0.8 0 593

15 29 1.9 42 1.6 39 297 119 21 0.16 0.19 1.2 0 594

31 25 1.2 38 1.0 66 398 105 23 0.12 0.14 1.1 Tr 595

0 28 2.6 36 2.4 289 224 0 0 0.15 0.05 0.2 0 596

0 26 1.8 9 2.1 54 198 38 4 0.26 0.19 2.7 0 597

53 40 1.8 19 2.5 45 11 32 10 0.30 0.13 2.4 0 598

53 39 3.7 30 1.7 59 19 165 22 0.39 0.20 2.4 0 599

0 27 0.8 15 1.8 73 110 750 227 0.37 0.41 5.0 0 600

0 62 14.5 55 5.1 532 4 0 0 1.10 0.21 0.9 0 601

0 25 5.7 22 1.9 201 2 0 0 0.35 0.07 0.3 0 602

0 15 3.7 15 0.7 93 117 1 0 0.09 0.04 0.9 Tr 603

3 16 0.6 22 1.3 26 183 36 10 0.14 0.17 1.4 Tr 604

5 14 0.5 48 0.6 67 239 12 3 0.08 0.08 0.7 Tr 605

27 11 0.7 82 0.5 76 192 95 27 0.08 0.12 0.5 Tr 606

0 86 3.0 18 5.2 121 976 0 0 0.70 0.50 6.0 0 607

0 62 1.3 26 2.8 139 815 0 0 0.35 0.48 3.1 0 608

0 156 3.6 50 5.2 210 1,365 1,876 483 0.25 0.42 5.1 0 609
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

50

Grain Products (continued)

Pies

Commercially prepared (1⁄6 of

8" dia)

610 Apple .................................... 1 piece ...............117 52 277 2 13 4.4 5.1 2.6

611 Blueberry.............................. 1 piece ...............117 53 271 2 12 2.0 5.0 4.1

612 Cherry................................... 1 piece ...............117 46 304 2 13 3.0 6.8 2.4

613 Chocolate creme .................. 1 piece ...............113 44 344 3 22 5.6 12.6 2.7

614 Coconut custard ................... 1 piece ...............104 49 270 6 14 6.1 5.7 1.2

615 Lemon meringue .................. 1 piece ...............113 42 303 2 10 2.0 3.0 4.1

616 Pecan .................................... 1 piece ...............113 19 452 5 21 4.0 12.1 3.6

617 Pumpkin ............................... 1 piece ...............109 58 229 4 10 1.9 4.4 3.4

Prepared from recipe (1⁄8 of

9" dia)

618 Apple .................................... 1 piece ...............155 47 411 4 19 4.7 8.4 5.2

619 Blueberry.............................. 1 piece ...............147 51 360 4 17 4.3 7.5 4.5

620 Cherry................................... 1 piece ...............180 46 486 5 22 5.4 9.6 5.8

621 Lemon meringue .................. 1 piece ...............127 43 362 5 16 4.0 7.1 4.2

622 Pecan .................................... 1 piece ...............122 20 503 6 27 4.9 13.6 7.0

623 Pumpkin ............................... 1 piece ...............155 59 316 7 14 4.9 5.7 2.8

624 Fried, cherry ........................... 1 pie ...................128 38 404 4 21 3.1 9.5 6.9

Popcorn

625 Air popped, unsalted .............. 1 cup ......................8 4 31 1 Tr Tr 0.1 0.2

626 Oil popped, salted................... 1 cup ....................11 3 55 1 3 0.5 0.9 1.5

Caramel coated

627 With peanuts ........................ 1 cup ....................42 3 168 3 3 0.4 1.1 1.4

628 Without peanuts ................... 1 cup ....................35 3 152 1 5 1.3 1.0 1.6

629 Cheese flavor .......................... 1 cup ....................11 3 58 1 4 0.7 1.1 1.7

630 Popcorn cake ............................. 1 cake ..................10 5 38 1 Tr Tr 0.1 0.1

Pretzels, made with enriched

flour

631 Stick, 21⁄4" long....................... 10 pretzels .............3 3 11 Tr Tr Tr Tr Tr

632 Twisted, regular ...................... 10 pretzels ...........60 3 229 5 2 0.5 0.8 0.7

633 Twisted, dutch, 23⁄4" x

25⁄8" .................................... 1 pretzel...............16 3 61 1 1 0.1 0.2 0.2

Rice

634 Brown, long grain, cooked ..... 1 cup ..................195 73 216 5 2 0.4 0.6 0.6

White, long grain, enriched

Regular

635 Raw .................................... 1 cup ..................185 12 675 13 1 0.3 0.4 0.3

636 Cooked............................... 1 cup ..................158 68 205 4 Tr 0.1 0.1 0.1

637 Instant, prepared .................. 1 cup ..................165 76 162 3 Tr 0.1 0.1 0.1

Parboiled

638 Raw .................................... 1 cup ..................185 10 686 13 1 0.3 0.3 0.3

639 Cooked............................... 1 cup ..................175 72 200 4 Tr 0.1 0.1 0.1

640 Wild, cooked........................... 1 cup ..................164 74 166 7 1 0.1 0.1 0.3

641 Rice cake, brown rice, plain ..... 1 cake ....................9 6 35 1 Tr 0.1 0.1 0.1

642 RICE KRISPIES Treat

Squares ................................. 1 bar.....................22 6 91 1 2 0.3 0.6 1.1

Rolls

643 Dinner ..................................... 1 roll ....................28 32 84 2 2 0.5 1.0 0.3

644 Hamburger or hotdog ............. 1 roll ....................43 34 123 4 2 0.5 0.4 1.1

645 Hard, kaiser............................. 1 roll ....................57 31 167 6 2 0.3 0.6 1.0

Spaghetti, cooked

646 Enriched .................................. 1 cup ..................140 66 197 7 1 0.1 0.1 0.4

647 Whole wheat ........................... 1 cup ..................140 67 174 7 1 0.1 0.1 0.3

Sweet rolls, cinnamon

648 Commercial, with raisins ....... 1 roll ....................60 25 223 4 10 1.8 2.9 4.5

649 Refrigerated dough, baked,

with frosting ...................... 1 roll ....................30 23 109 2 4 1.0 2.2 0.5
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

51

0 40 1.9 13 0.5 76 311 145 35 0.03 0.03 0.3 4 610

0 41 1.2 9 0.4 59 380 164 40 0.01 0.04 0.4 3 611

0 47 0.9 14 0.6 95 288 329 63 0.03 0.03 0.2 1 612

6 38 2.3 41 1.2 144 154 0 0 0.04 0.12 0.8 0 613

36 31 1.9 84 0.8 182 348 114 28 0.09 0.15 0.4 1 614

51 53 1.4 63 0.7 101 165 198 59 0.07 0.24 0.7 4 615

36 65 4.0 19 1.2 84 479 198 53 0.10 0.14 0.3 1 616

22 30 2.9 65 0.9 168 307 3,743 405 0.06 0.17 0.2 1 617

0 58 3.6 11 1.7 122 327 90 19 0.23 0.17 1.9 3 618

0 49 3.6 10 1.8 74 272 62 6 0.22 0.19 1.8 1 619

0 69 3.5 18 3.3 139 344 736 86 0.27 0.23 2.3 2 620

67 50 0.7 15 1.3 83 307 203 56 0.15 0.20 1.2 4 621

106 64 2.2 39 1.8 162 320 410 109 0.23 0.22 1.0 Tr 622

65 41 2.9 146 2.0 288 349 11,833 1,212 0.14 0.31 1.2 3 623

0 55 3.3 28 1.6 83 479 220 22 0.18 0.14 1.8 2 624

0 6 1.2 1 0.2 24 Tr 16 2 0.02 0.02 0.2 0 625

0 6 1.1 1 0.3 25 97 17 2 0.01 0.01 0.2 Tr 626

0 34 1.6 28 1.6 149 124 27 3 0.02 0.05 0.8 0 627

2 28 1.8 15 0.6 38 73 18 4 0.02 0.02 0.8 0 628

1 6 1.1 12 0.2 29 98 27 5 0.01 0.03 0.2 Tr 629

0 8 0.3 1 0.2 33 29 7 1 0.01 0.02 0.6 0 630

0 2 0.1 1 0.1 4 51 0 0 0.01 0.02 0.2 0 631

0 48 1.9 22 2.6 88 1,029 0 0 0.28 0.37 3.2 0 632

0 13 0.5 6 0.7 23 274 0 0 0.07 0.10 0.8 0 633

0 45 3.5 20 0.8 84 10 0 0 0.19 0.05 3.0 0 634

0 148 2.4 52 8.0 213 9 0 0 1.07 0.09 7.8 0 635

0 45 0.6 16 1.9 55 2 0 0 0.26 0.02 2.3 0 636

0 35 1.0 13 1.0 7 5 0 0 0.12 0.08 1.5 0 637

0 151 3.1 111 6.6 222 9 0 0 1.10 0.13 6.7 0 638

0 43 0.7 33 2.0 65 5 0 0 0.44 0.03 2.5 0 639

0 35 3.0 5 1.0 166 5 0 0 0.09 0.14 2.1 0 640

0 7 0.4 1 0.1 26 29 4 Tr 0.01 0.01 0.7 0 641

0 18 0.1 1 0.5 9 77 200 60 0.15 0.18 2.0 0 642

Tr 14 0.8 33 0.9 37 146 0 0 0.14 0.09 1.1 Tr 643

0 22 1.2 60 1.4 61 241 0 0 0.21 0.13 1.7 Tr 644

0 30 1.3 54 1.9 62 310 0 0 0.27 0.19 2.4 0 645

0 40 2.4 10 2.0 43 1 0 0 0.29 0.14 2.3 0 646

0 37 6.3 21 1.5 62 4 0 0 0.15 0.06 1.0 0 647

40 31 1.4 43 1.0 67 230 129 38 0.19 0.16 1.4 1 648

0 17 0.6 10 0.8 19 250 1 0 0.12 0.07 1.1 Tr 649
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

52

Grain Products (continued)

650 Taco shell, baked....................... 1 medium ............13 6 62 1 3 0.4 1.2 1.1

651 Tapioca, pearl, dry..................... 1 cup ..................152 11 544 Tr Tr Tr Tr Tr

Toaster pastries

652 Brown sugar cinnamon........... 1 pastry................50 11 206 3 7 1.8 4.0 0.9

653 Chocolate with frosting .......... 1 pastry................52 13 201 3 5 1.0 2.7 1.1

654 Fruit filled............................... 1 pastry................52 12 204 2 5 0.8 2.2 2.0

655 Low fat .................................... 1 pastry................52 12 193 2 3 0.7 1.7 0.5

Tortilla chips

Plain

656 Regular ................................. 1 oz ......................28 2 142 2 7 1.4 4.4 1.0

657 Low fat, baked...................... 10 chips ...............14 2 54 2 1 0.1 0.2 0.4

Nacho flavor

658 Regular ................................. 1 oz ......................28 2 141 2 7 1.4 4.3 1.0

659 Light, reduced fat................. 1 oz ......................28 1 126 2 4 0.8 2.5 0.6

Tortillas, ready to cook (about

6" dia)

660 Corn ...................................... 1 tortilla...............26 44 58 1 1 0.1 0.2 0.3

661 Flour ...................................... 1 tortilla...............32 27 104 3 2 0.6 1.2 0.3

Waffles, plain

662 Prepared from recipe, 7" dia .. 1 waffle................75 42 218 6 11 2.1 2.6 5.1

663 Frozen, toasted, 4" dia............ 1 waffle................33 42 87 2 3 0.5 1.1 0.9

664 Low fat, 4" dia ........................ 1 waffle................35 43 83 2 1 0.3 0.4 0.4

Wheat flours

All purpose, enriched

665 Sifted, spooned..................... 1 cup ..................115 12 419 12 1 0.2 0.1 0.5

666 Unsifted, spooned ................ 1 cup ..................125 12 455 13 1 0.2 0.1 0.5

667 Bread, enriched....................... 1 cup ..................137 13 495 16 2 0.3 0.2 1.0

668 Cake or pastry flour,

enriched, unsifted,

spooned.............................. 1 cup ..................137 13 496 11 1 0.2 0.1 0.5

669 Self rising, enriched,

unsifted, spooned .............. 1 cup ..................125 11 443 12 1 0.2 0.1 0.5

670 Whole wheat, from hard

wheats, stirred, spooned.... 1 cup ..................120 10 407 16 2 0.4 0.3 0.9

671 Wheat germ, toasted, plain ....... 1 tbsp .....................7 6 27 2 1 0.1 0.1 0.5

Legumes, Nuts, and Seeds

Almonds, shelled

672 Sliced ...................................... 1 cup ....................95 5 549 20 48 3.7 30.5 11.6

673 Whole...................................... 1 oz (24 nuts) ......28 5 164 6 14 1.1 9.1 3.5

Beans, dry

Cooked

674 Black .................................... 1 cup ..................172 66 227 15 1 0.2 0.1 0.4

675 Great Northern ..................... 1 cup ..................177 69 209 15 1 0.2 Tr 0.3

676 Kidney, red ........................... 1 cup ..................177 67 225 15 1 0.1 0.1 0.5

677 Lima, large ........................... 1 cup ..................188 70 216 15 1 0.2 0.1 0.3

678 Pea (navy) ............................ 1 cup ..................182 63 258 16 1 0.3 0.1 0.4

679 Pinto ..................................... 1 cup ..................171 64 234 14 1 0.2 0.2 0.3

Canned, solids and liquid

Baked beans

680 Plain or vegetarian ............ 1 cup ..................254 73 236 12 1 0.3 0.1 0.5

681 With frankfurters............... 1 cup ..................259 69 368 17 17 6.1 7.3 2.2

682 With pork in tomato

sauce ............................. 1 cup ..................253 73 248 13 3 1.0 1.1 0.3

683 With pork in sweet sauce ... 1 cup ..................253 71 281 13 4 1.4 1.6 0.5

684 Kidney, red ........................... 1 cup ..................256 77 218 13 1 0.1 0.1 0.5

685 Lima, large ........................... 1 cup ..................241 77 190 12 Tr 0.1 Tr 0.2

686 White .................................... 1 cup ..................262 70 307 19 1 0.2 0.1 0.3
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

53

0 8 1.0 21 0.3 24 49 0 0 0.03 0.01 0.2 0 650

0 135 1.4 30 2.4 17 2 0 0 0.01 0.00 0.0 0 651

0 34 0.5 17 2.0 57 212 493 112 0.19 0.29 2.3 Tr 652

0 37 0.6 20 1.8 82 203 500 NA 0.16 0.16 2.0 0 653

0 37 1.1 14 1.8 58 218 501 2 0.15 0.19 2.0 Tr 654

0 40 0.8 23 1.8 34 131 494 49 0.15 0.29 2.0 2 655

0 18 1.8 44 0.4 56 150 56 6 0.02 0.05 0.4 0 656

0 11 0.7 22 0.2 37 57 52 6 0.03 0.04 0.1 Tr 657

1 18 1.5 42 0.4 61 201 105 12 0.04 0.05 0.4 1 658

1 20 1.4 45 0.5 77 284 108 12 0.06 0.08 0.1 Tr 659

0 12 1.4 46 0.4 40 42 0 0 0.03 0.02 0.4 0 660

0 18 1.1 40 1.1 42 153 0 0 0.17 0.09 1.1 0 661

52 25 0.7 191 1.7 119 383 171 49 0.20 0.26 1.6 Tr 662

8 13 0.8 77 1.5 42 260 400 120 0.13 0.16 1.5 0 663

9 15 0.4 20 1.9 50 155 506 NA 0.31 0.26 2.6 0 664

0 88 3.1 17 5.3 123 2 0 0 0.90 0.57 6.8 0 665

0 95 3.4 19 5.8 134 3 0 0 0.98 0.62 7.4 0 666

0 99 3.3 21 6.0 137 3 0 0 1.11 0.70 10.3 0 667

0 107 2.3 19 10.0 144 3 0 0 1.22 0.59 9.3 0 668

0 93 3.4 423 5.8 155 1,588 0 0 0.84 0.52 7.3 0 669

0 87 14.6 41 4.7 486 6 0 0 0.54 0.26 7.6 0 670

0 3 0.9 3 0.6 66 Tr 0 0 0.12 0.06 0.4 Tr 671

0 19 11.2 236 4.1 692 1 10 1 0.23 0.77 3.7 0 672

0 6 3.3 70 1.2 206 Tr 3 Tr 0.07 0.23 1.1 0 673

0 41 15.0 46 3.6 611 2 10 2 0.42 0.10 0.9 0 674

0 37 12.4 120 3.8 692 4 2 0 0.28 0.10 1.2 2 675

0 40 13.1 50 5.2 713 4 0 0 0.28 0.10 1.0 2 676

0 39 13.2 32 4.5 955 4 0 0 0.30 0.10 0.8 0 677

0 48 11.6 127 4.5 670 2 4 0 0.37 0.11 1.0 2 678

0 44 14.7 82 4.5 800 3 3 0 0.32 0.16 0.7 4 679

0 52 12.7 127 0.7 752 1,008 434 43 0.39 0.15 1.1 8 680

16 40 17.9 124 4.5 609 1,114 399 39 0.15 0.15 2.3 6 681

18 49 12.1 142 8.3 759 1,113 314 30 0.13 0.12 1.3 8 682

18 53 13.2 154 4.2 673 850 288 28 0.12 0.15 0.9 8 683

0 40 16.4 61 3.2 658 873 0 0 0.27 0.23 1.2 3 684

0 36 11.6 51 4.4 530 810 0 0 0.13 0.08 0.6 0 685

0 57 12.6 191 7.8 1,189 13 0 0 0.25 0.10 0.3 0 686
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

54

Legumes, Nuts, and Seeds (continued)

Black eyed peas, dry

687 Cooked .................................... 1 cup ..................172 70 200 13 1 0.2 0.1 0.4

688 Canned, solids and liquid ....... 1 cup ..................240 80 185 11 1 0.3 0.1 0.6

689 Brazil nuts, shelled.................... 1 oz (6-8 nuts) .....28 3 186 4 19 4.6 6.5 6.8

690 Carob flour ................................ 1 cup ..................103 4 229 5 1 0.1 0.2 0.2

Cashews, salted

691 Dry roasted ............................. 1 oz ......................28 2 163 4 13 2.6 7.7 2.2

692 Oil roasted............................... 1 cup ..................130 4 749 21 63 12.4 36.9 10.6

693 1 oz (18 nuts) ......28 4 163 5 14 2.7 8.1 2.3

694 Chestnuts, European, roasted,

shelled .................................. 1 cup ..................143 40 350 5 3 0.6 1.1 1.2

Chickpeas, dry

695 Cooked .................................... 1 cup ..................164 60 269 15 4 0.4 1.0 1.9

696 Canned, solids and liquid ....... 1 cup ..................240 70 286 12 3 0.3 0.6 1.2

Coconut

Raw

697 Piece, about 2" x 2" x 1⁄2" .... 1 piece .................45 47 159 1 15 13.4 0.6 0.2

698 Shredded, not packed........... 1 cup ....................80 47 283 3 27 23.8 1.1 0.3

699 Dried, sweetened, shredded ... 1 cup ....................93 13 466 3 33 29.3 1.4 0.4

700 Hazelnuts (filberts), chopped.... 1 cup ..................115 5 722 17 70 5.1 52.5 9.1

701 1 oz ......................28 5 178 4 17 1.3 12.9 2.2

702 Hummus, commercial............... 1 tbsp ...................14 67 23 1 1 0.2 0.6 0.5

703 Lentils, dry, cooked................... 1 cup ..................198 70 230 18 1 0.1 0.1 0.3

704 Macadamia nuts, dry roasted,

salted .................................... 1 cup ..................134 2 959 10 102 16.0 79.4 2.0

705 1 oz (10-12

nuts) ...............28 2 203 2 22 3.4 16.8 0.4

Mixed nuts, with peanuts,

salted

706 Dry roasted ............................. 1 oz ......................28 2 168 5 15 2.0 8.9 3.1

707 Oil roasted............................... 1 oz ......................28 2 175 5 16 2.5 9.0 3.8

Peanuts

Dry roasted

708 Salted.................................... 1 oz (about 28) ....28 2 166 7 14 2.0 7.0 4.4

709 Unsalted ............................... 1 cup ..................146 2 854 35 73 10.1 36.0 22.9

710 1 oz (about 28) ....28 2 166 7 14 2.0 7.0 4.4

711 Oil roasted, salted................... 1 cup ..................144 2 837 38 71 9.9 35.2 22.4

712 1 oz ......................28 2 165 7 14 1.9 6.9 4.4

Peanut butter

Regular

713 Smooth style ........................ 1 tbsp ...................16 1 95 4 8 1.7 3.9 2.2

714 Chunk style .......................... 1 tbsp ...................16 1 94 4 8 1.5 3.8 2.3

715 Reduced fat, smooth............... 1 tbsp ...................18 1 94 5 6 1.3 2.9 1.8

716 Peas, split, dry, cooked ............. 1 cup ..................196 69 231 16 1 0.1 0.2 0.3

717 Pecans, halves......................... 1 cup ..................108 4 746 10 78 6.7 44.0 23.3

718 1 oz (20 halves)...28 4 196 3 20 1.8 11.6 6.1

719 Pine nuts (pignolia), shelled ..... 1 oz ......................28 7 160 7 14 2.2 5.4 6.1

720 1 tbsp .....................9 7 49 2 4 0.7 1.6 1.8

721 Pistachio nuts, dry roasted,

with salt, shelled .................. 1 oz (47 nuts) ......28 2 161 6 13 1.6 6.8 3.9

722 Pumpkin and squash kernels,

roasted, with salt.................. 1 oz (142

seeds) .............28 7 148 9 12 2.3 3.7 5.4

723 Refried beans, canned ............... 1 cup ..................252 76 237 14 3 1.2 1.4 0.4

724 Sesame seeds............................. 1 tbsp .....................8 5 47 2 4 0.6 1.7 1.9

725 Soybeans, dry, cooked............... 1 cup ..................172 63 298 29 15 2.2 3.4 8.7

Soy products

726 Miso ...................................... 1 cup ..................275 41 567 32 17 2.4 3.7 9.4

727 Soy milk.................................. 1 cup ..................245 93 81 7 5 0.5 0.8 2.0
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

55

0 36 11.2 41 4.3 478 7 26 3 0.35 0.09 0.9 1 687

0 33 7.9 48 2.3 413 718 31 2 0.18 0.18 0.8 6 688

0 4 1.5 50 1.0 170 1 0 0 0.28 0.03 0.5 Tr 689

0 92 41.0 358 3.0 852 36 14 1 0.05 0.47 2.0 Tr 690

0 9 0.9 13 1.7 160 181 0 0 0.06 0.06 0.4 0 691

0 37 4.9 53 5.3 689 814 0 0 0.55 0.23 2.3 0 692

0 8 1.1 12 1.2 150 177 0 0 0.12 0.05 0.5 0 693

0 76 7.3 41 1.3 847 3 34 3 0.35 0.25 1.9 37 694

0 45 12.5 80 4.7 477 11 44 5 0.19 0.10 0.9 2 695

0 54 10.6 77 3.2 413 718 58 5 0.07 0.08 0.3 9 696

0 7 4.1 6 1.1 160 9 0 0 0.03 0.01 0.2 1 697

0 12 7.2 11 1.9 285 16 0 0 0.05 0.02 0.4 3 698

0 44 4.2 14 1.8 313 244 0 0 0.03 0.02 0.4 1 699

0 19 11.2 131 5.4 782 0 46 5 0.74 0.13 2.1 7 700

0 5 2.7 32 1.3 193 0 11 1 0.18 0.03 0.5 2 701

0 2 0.8 5 0.3 32 53 4 Tr 0.03 0.01 0.1 0 702

0 40 15.6 38 6.6 731 4 16 2 0.33 0.14 2.1 3 703

0 17 10.7 94 3.6 486 355 0 0 0.95 0.12 3.0 1 704

0 4 2.3 20 0.8 103 75 0 0 0.20 0.02 0.6 Tr 705

0 7 2.6 20 1.0 169 190 4 Tr 0.06 0.06 1.3 Tr 706

0 6 2.6 31 0.9 165 185 5 1 0.14 0.06 1.4 Tr 707

0 6 2.3 15 0.6 187 230 0 0 0.12 0.03 3.8 0 708

0 31 11.7 79 3.3 961 9 0 0 0.64 0.14 19.7 0 709

0 6 2.3 15 0.6 187 2 0 0 0.12 0.03 3.8 0 710

0 27 13.2 127 2.6 982 624 0 0 0.36 0.16 20.6 0 711

0 5 2.6 25 0.5 193 123 0 0 0.07 0.03 4.0 0 712

0 3 0.9 6 0.3 107 75 0 0 0.01 0.02 2.1 0 713

0 3 1.1 7 0.3 120 78 0 0 0.02 0.02 2.2 0 714

0 6 0.9 6 0.3 120 97 0 0 0.05 0.01 2.6 0 715

0 41 16.3 27 2.5 710 4 14 2 0.37 0.11 1.7 1 716

0 15 10.4 76 2.7 443 0 83 9 0.71 0.14 1.3 1 717

0 4 2.7 20 0.7 116 0 22 2 0.19 0.04 0.3 Tr 718

0 4 1.3 7 2.6 170 1 8 1 0.23 0.05 1.0 1 719

0 1 0.4 2 0.8 52 Tr 2 Tr 0.07 0.02 0.3 Tr 720

0 8 2.9 31 1.2 293 121 151 15 0.24 0.04 0.4 1 721

0 4 1.1 12 4.2 229 163 108 11 0.06 0.09 0.5 1 722

20 39 13.4 88 4.2 673 753 0 0 0.07 0.04 0.8 15 723

0 1 0.9 10 0.6 33 3 5 1 0.06 0.01 0.4 0 724

0 17 10.3 175 8.8 886 2 15 2 0.27 0.49 0.7 3 725

0 77 14.9 182 7.5 451 10,029 239 25 0.27 0.69 2.4 0 726

0 4 3.2 10 1.4 345 29 78 7 0.39 0.17 0.4 0 727
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

56

Legumes, Nuts, and Seeds (continued)

Soy products (continued)

Tofu

728 Firm ...................................... 1⁄4 block ...............81 84 62 7 4 0.5 0.8 2.0

729 Soft, piece 21⁄2" x

23⁄4" x 1".......................... 1 piece ...............120 87 73 8 4 0.6 1.0 2.5

730 Sunflower seed kernels, dry

roasted, with salt.................. 1⁄4 cup...................32 1 186 6 16 1.7 3.0 10.5

731 1 oz ......................28 1 165 5 14 1.5 2.7 9.3

732 Tahini ...................................... 1 tbsp ...................15 3 89 3 8 1.1 3.0 3.5

733 Walnuts, English ....................... 1 cup, chopped...120 4 785 18 78 7.4 10.7 56.6

734 1 oz (14 halves)...28 4 185 4 18 1.7 2.5 13.4

Meat and Meat Products

Beef, cooked

Cuts braised, simmered, or pot

roasted

Relatively fat, such as

chuck blade, piece,

21⁄2" x 21⁄2" x 3⁄4"

735 Lean and fat....................... 3 oz ......................85 47 293 23 22 8.7 9.4 0.8

736 Lean only........................... 3 oz ......................85 55 213 26 11 4.3 4.8 0.4

Relatively lean, such as

bottom round, piece,

41⁄8" x 21⁄4" x 1⁄2"

737 Lean and fat....................... 3 oz ......................85 52 234 24 14 5.4 6.2 0.5

738 Lean only........................... 3 oz ......................85 58 178 27 7 2.4 3.1 0.3

Ground beef, broiled

739 83% lean............................... 3 oz ......................85 57 218 22 14 5.5 6.1 0.5

740 79% lean............................... 3 oz ......................85 56 231 21 16 6.2 6.9 0.6

741 73% lean............................... 3 oz ......................85 54 246 20 18 6.9 7.7 0.7

742 Liver, fried, slice, 61⁄2" x

23⁄8" x 3⁄8" ........................... 3 oz ......................85 56 184 23 7 2.3 1.4 1.5

Roast, oven cooked, no

liquid added

Relatively fat, such as rib,

2 pieces, 41⁄8" x

21⁄4" x 1⁄4"

743 Lean and fat....................... 3 oz ......................85 47 304 19 25 9.9 10.6 0.9

744 Lean only........................... 3 oz ......................85 59 195 23 11 4.2 4.5 0.3

Relatively lean, such as eye

of round, 2 pieces,

21⁄2" x 21⁄2" x 3⁄8"

745 Lean and fat....................... 3 oz ......................85 59 195 23 11 4.2 4.7 0.4

746 Lean only........................... 3 oz ......................85 65 143 25 4 1.5 1.8 0.1

Steak, sirloin, broiled, piece,

21⁄2" x 21⁄2" x 3⁄4"

747 Lean and fat....................... 3 oz ......................85 57 219 24 13 5.2 5.6 0.5

748 Lean only........................... 3 oz ......................85 62 166 26 6 2.4 2.6 0.2

749 Beef, canned, corned................. 3 oz ......................85 58 213 23 13 5.3 5.1 0.5

750 Beef, dried, chipped .................. 1 oz ......................28 57 47 8 1 0.5 0.5 0.1

Lamb, cooked

Chops

Arm, braised

751 Lean and fat....................... 3 oz ......................85 44 294 26 20 8.4 8.7 1.5

752 Lean only........................... 3 oz ......................85 49 237 30 12 4.3 5.2 0.8

Loin, broiled

753 Lean and fat....................... 3 oz ......................85 52 269 21 20 8.4 8.2 1.4

754 Lean only........................... 3 oz ......................85 61 184 25 8 3.0 3.6 0.5
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

57

0 2 0.3 131 1.2 143 6 6 1 0.08 0.08 Tr Tr 728

0 2 0.2 133 1.3 144 10 8 1 0.06 0.04 0.6 Tr 729

0 8 2.9 22 1.2 272 250 0 0 0.03 0.08 2.3 Tr 730

0 7 2.6 20 1.1 241 221 0 0 0.03 0.07 2.0 Tr 731

0 3 1.4 64 1.3 62 17 10 1 0.18 0.07 0.8 0 732

0 16 8.0 125 3.5 529 2 49 5 0.41 0.18 2.3 2 733

0 4 1.9 29 0.8 125 1 12 1 0.10 0.04 0.5 Tr 734

88 0 0.0 11 2.6 196 54 0 0 0.06 0.20 2.1 0 735

90 0 0.0 11 3.1 224 60 0 0 0.07 0.24 2.3 0 736

82 0 0.0 5 2.7 240 43 0 0 0.06 0.20 3.2 0 737

82 0 0.0 4 2.9 262 43 0 0 0.06 0.22 3.5 0 738

71 0 0.0 6 2.0 266 60 0 0 0.05 0.23 4.2 0 739

74 0 0.0 9 1.8 256 65 0 0 0.04 0.18 4.4 0 740

77 0 0.0 9 2.1 248 71 0 0 0.03 0.16 4.9 0 741

410 7 0.0 9 5.3 309 90 30,689 9,120 0.18 3.52 12.3 20 742

71 0 0.0 9 2.0 256 54 0 0 0.06 0.14 2.9 0 743

68 0 0.0 9 2.4 318 61 0 0 0.07 0.18 3.5 0 744

61 0 0.0 5 1.6 308 50 0 0 0.07 0.14 3.0 0 745

59 0 0.0 4 1.7 336 53 0 0 0.08 0.14 3.2 0 746

77 0 0.0 9 2.6 311 54 0 0 0.09 0.23 3.3 0 747

76 0 0.0 9 2.9 343 56 0 0 0.11 0.25 3.6 0 748

73 0 0.0 10 1.8 116 855 0 0 0.02 0.12 2.1 0 749

12 Tr 0.0 2 1.3 126 984 0 0 0.02 0.06 1.5 0 750

102 0 0.0 21 2.0 260 61 0 0 0.06 0.21 5.7 0 751

103 0 0.0 22 2.3 287 65 0 0 0.06 0.23 5.4 0 752

85 0 0.0 17 1.5 278 65 0 0 0.09 0.21 6.0 0 753

81 0 0.0 16 1.7 320 71 0 0 0.09 0.24 5.8 0 754
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

58

Meat and Meat Products (continued)

Lamb (continued)

Leg, roasted, 2 pieces, 41⁄8"

x 21⁄4" x 1⁄4"

755 Lean and fat.......................... 3 oz ......................85 57 219 22 14 5.9 5.9 1.0

756 Lean only.............................. 3 oz ......................85 64 162 24 7 2.3 2.9 0.4

Rib, roasted, 3 pieces, 21⁄2" x

21⁄2" x 1⁄4"

757 Lean and fat.......................... 3 oz ......................85 48 305 18 25 10.9 10.6 1.8

758 Lean only.............................. 3 oz ......................85 60 197 22 11 4.0 5.0 0.7

Pork, cured, cooked

Bacon

759 Regular ................................. 3 medium slices...19 13 109 6 9 3.3 4.5 1.1

760 Canadian style (6 slices

per 6-oz pkg)................... 2 slices.................47 62 86 11 4 1.3 1.9 0.4

Ham, light cure, roasted, 2

pieces, 41⁄8" x 21⁄4" x 1⁄4"

761 Lean and fat.......................... 3 oz ......................85 58 207 18 14 5.1 6.7 1.5

762 Lean only.............................. 3 oz ......................85 66 133 21 5 1.6 2.2 0.5

763 Ham, canned, roasted, 2

pieces, 41⁄8" x 21⁄4" x 1⁄4" ... 3 oz ......................85 67 142 18 7 2.4 3.5 0.8

Pork, fresh, cooked

Chop, loin (cut 3 per lb with

bone)

Broiled

764 Lean and fat....................... 3 oz ......................85 58 204 24 11 4.1 5.0 0.8

765 Lean only........................... 3 oz ......................85 61 172 26 7 2.5 3.1 0.5

Pan fried

766 Lean and fat....................... 3 oz ......................85 53 235 25 14 5.1 6.0 1.6

767 Lean only........................... 3 oz ......................85 57 197 27 9 3.1 3.8 1.1

Ham (leg), roasted, piece,

21⁄2" x 21⁄2" x 3⁄4"

768 Lean and fat.......................... 3 oz ......................85 55 232 23 15 5.5 6.7 1.4

769 Lean only.............................. 3 oz ......................85 61 179 25 8 2.8 3.8 0.7

Rib roast, piece, 21⁄2" x

21⁄2" x 3⁄4"

770 Lean and fat.......................... 3 oz ......................85 56 217 23 13 5.0 5.9 1.1

771 Lean only.............................. 3 oz ......................85 59 190 24 9 3.7 4.5 0.7

Ribs, lean and fat, cooked

772 Backribs, roasted.................. 3 oz ......................85 45 315 21 25 9.3 11.4 2.0

773 Country style, braised.......... 3 oz ......................85 54 252 20 18 6.8 7.9 1.6

774 Spareribs, braised................. 3 oz ......................85 40 337 25 26 9.5 11.5 2.3

Shoulder cut, braised, 3

pieces, 21⁄2" x 21⁄2" x 1⁄4"

775 Lean and fat.......................... 3 oz ......................85 48 280 24 20 7.2 8.8 1.9

776 Lean only.............................. 3 oz ......................85 54 211 27 10 3.5 4.9 1.0

Sausages and luncheon meats

777 Bologna, beef and pork (8

slices per 8-oz pkg) ........... 2 slices.................57 54 180 7 16 6.1 7.6 1.4

778 Braunschweiger (6 slices per

6-oz pkg)............................ 2 slices.................57 48 205 8 18 6.2 8.5 2.1

779 Brown and serve, cooked,

link, 4" x 7⁄8" raw............... 2 links..................26 45 103 4 9 3.4 4.5 1.0

Canned, minced luncheon meat

780 Pork, ham, and chicken,

reduced sodium (7 slices

per 7-oz can)...................... 2 slices.................57 56 172 7 15 5.1 7.1 1.5

781 Pork with ham (12 slices per

12-oz can) ....................... 2 slices.................57 52 188 8 17 5.7 7.7 1.2

782 Pork and chicken (12 slices

per 12-oz can) ................. 2 slices.................57 64 117 9 8 2.7 3.8 0.8
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

59

79 0 0.0 9 1.7 266 56 0 0 0.09 0.23 5.6 0 755

76 0 0.0 7 1.8 287 58 0 0 0.09 0.25 5.4 0 756

82 0 0.0 19 1.4 230 62 0 0 0.08 0.18 5.7 0 757

75 0 0.0 18 1.5 268 69 0 0 0.08 0.20 5.2 0 758

16 Tr 0.0 2 0.3 92 303 0 0 0.13 0.05 1.4 0 759

27 1 0.0 5 0.4 181 719 0 0 0.38 0.09 3.2 0 760

53 0 0.0 6 0.7 243 1,009 0 0 0.51 0.19 3.8 0 761

47 0 0.0 6 0.8 269 1,128 0 0 0.58 0.22 4.3 0 762

35 Tr 0.0 6 0.9 298 908 0 0 0.82 0.21 4.3 0 763

70 0 0.0 28 0.7 304 49 8 3 0.91 0.24 4.5 Tr 764

70 0 0.0 26 0.7 319 51 7 2 0.98 0.26 4.7 Tr 765

78 0 0.0 23 0.8 361 68 7 2 0.97 0.26 4.8 1 766

78 0 0.0 20 0.8 382 73 7 2 1.06 0.28 5.1 1 767

80 0 0.0 12 0.9 299 51 9 3 0.54 0.27 3.9 Tr 768

80 0 0.0 6 1.0 317 54 8 3 0.59 0.30 4.2 Tr 769

62 0 0.0 24 0.8 358 39 5 2 0.62 0.26 5.2 Tr 770

60 0 0.0 22 0.8 371 40 5 2 0.64 0.27 5.5 Tr 771

100 0 0.0 38 1.2 268 86 8 3 0.36 0.17 3.0 Tr 772

74 0 0.0 25 1.0 279 50 7 2 0.43 0.22 3.3 1 773

103 0 0.0 40 1.6 272 79 9 3 0.35 0.32 4.7 0 774

93 0 0.0 15 1.4 314 75 8 3 0.46 0.26 4.4 Tr 775

97 0 0.0 7 1.7 344 87 7 2 0.51 0.31 5.0 Tr 776

31 2 0.0 7 0.9 103 581 0 0 0.10 0.08 1.5 0 777

89 2 0.0 5 5.3 113 652 8,009 2,405 0.14 0.87 4.8 0 778

18 1 0.0 3 0.3 49 209 0 0 0.09 0.04 0.9 0 779

43 1 0.0 0 0.4 321 539 0 0 0.15 0.10 1.8 18 780

40 1 0.0 0 0.4 233 758 0 0 0.18 0.10 2.0 0 781

43 1 0.0 0 0.7 352 539 0 0 0.10 0.12 2.0 18 782
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

60

Meat and Meat Products (continued)

Sausages and luncheon meats (continued)

783 Chopped ham (8 slices per

6-oz pkg)............................ 2 slices.................21 64 48 4 4 1.2 1.7 0.4

Cooked ham (8 slices per

8-oz pkg)

784 Regular ................................. 2 slices.................57 65 104 10 6 1.9 2.8 0.7

785 Extra lean ............................. 2 slices.................57 71 75 11 3 0.9 1.3 0.3

Frankfurter (10 per 1-lb pkg),

heated

786 Beef and pork....................... 1 frank .................45 54 144 5 13 4.8 6.2 1.2

787 Beef ...................................... 1 frank .................45 55 142 5 13 5.4 6.1 0.6

Pork sausage, fresh, cooked

788 Link (4" x 7⁄8" raw) .............. 2 links..................26 45 96 5 8 2.8 3.6 1.0

789 Patty (37⁄8" x 1⁄4" raw) .......... 1 patty..................27 45 100 5 8 2.9 3.8 1.0

Salami, beef and pork

790 Cooked type (8 slices per

8-oz pkg) ......................... 2 slices.................57 60 143 8 11 4.6 5.2 1.2

791 Dry type, slice, 31⁄8"

x 1⁄16" ............................... 2 slices.................20 35 84 5 7 2.4 3.4 0.6

792 Sandwich spread (pork,

beef) ................................... 1 tbsp ...................15 60 35 1 3 0.9 1.1 0.4

793 Vienna sausage (7 per

4-oz can) ............................ 1 sausage .............16 60 45 2 4 1.5 2.0 0.3

Veal, lean and fat, cooked

794 Cutlet, braised, 41⁄8" x

21⁄4" x 1⁄2" ........................... 3 oz ......................85 55 179 31 5 2.2 2.0 0.4

795 Rib, roasted, 2 pieces, 41⁄8"

x 21⁄4" x 1⁄4"........................ 3 oz ......................85 60 194 20 12 4.6 4.6 0.8

Mixed Dishes and Fast Foods

Mixed dishes

796 Beef macaroni, frozen,

HEALTHY CHOICE......... 1 package...........240 78 211 14 2 0.7 1.2 0.3

797 Beef stew, canned ................... 1 cup ..................232 82 218 11 12 5.2 5.5 0.5

798 Chicken pot pie, frozen .......... 1 small pie.........217 60 484 13 29 9.7 12.5 4.5

799 Chili con carne with beans,

canned................................ 1 cup ..................222 74 255 20 8 2.1 2.2 1.4

800 Macaroni and cheese, canned,

made with corn oil ............ 1 cup ..................252 82 199 8 6 3.0 NA 1.3

801 Meatless burger crumbles,

MORNINGSTAR

FARMS .............................. 1 cup ..................110 60 231 22 13 3.3 4.6 4.9

802 Meatless burger patty, frozen,

MORNINGSTAR

FARMS .............................. 1 patty..................85 71 91 14 1 0.1 0.3 0.2

803 Pasta with meatballs in

tomato sauce, canned ........ 1 cup ..................252 78 260 11 10 4.0 4.2 0.6

804 Spaghetti bolognese (meat

sauce), frozen,

HEALTHY CHOICE......... 1 package...........283 78 255 14 3 1.0 0.9 0.9

805 Spaghetti in tomato sauce

with cheese, canned .......... 1 cup ..................252 80 192 6 2 0.7 0.3 0.3

806 Spinach souffle,

home-prepared................... 1 cup ..................136 74 219 11 18 7.1 6.8 3.1

807 Tortellini, pasta with cheese

filling, frozen..................... 3⁄4 cup (yields 1

cup cooked)....81 31 249 11 6 2.9 1.7 0.4
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

61

11 0 0.0 1 0.2 67 288 0 0 0.13 0.04 0.8 0 783

32 2 0.0 4 0.6 189 751 0 0 0.49 0.14 3.0 0 784

27 1 0.0 4 0.4 200 815 0 0 0.53 0.13 2.8 0 785

23 1 0.0 5 0.5 75 504 0 0 0.09 0.05 1.2 0 786

27 1 0.0 9 0.6 75 462 0 0 0.02 0.05 1.1 0 787

22 Tr 0.0 8 0.3 94 336 0 0 0.19 0.07 1.2 1 788

22 Tr 0.0 9 0.3 97 349 0 0 0.20 0.07 1.2 1 789

37 1 0.0 7 1.5 113 607 0 0 0.14 0.21 2.0 0 790

16 1 0.0 2 0.3 76 372 0 0 0.12 0.06 1.0 0 791

6 2 Tr 2 0.1 17 152 13 1 0.03 0.02 0.3 0 792

8 Tr 0.0 2 0.1 16 152 0 0 0.01 0.02 0.3 0 793

114 0 0.0 7 1.1 326 57 0 0 0.05 0.30 9.0 0 794

94 0 0.0 9 0.8 251 78 0 0 0.04 0.23 5.9 0 795

14 33 4.6 46 2.7 365 444 514 50 0.28 0.16 3.1 58 796

37 16 3.5 28 1.6 404 947 3,860 494 0.17 0.14 2.9 10 797

41 43 1.7 33 2.1 256 857 2,285 343 0.25 0.36 4.1 2 798

24 24 8.2 67 3.3 608 1,032 884 93 0.15 0.15 2.1 1 799

8 29 3.0 113 2.0 123 1,058 713 NA 0.28 0.25 2.5 0 800

0 7 5.1 79 6.4 178 476 0 0 9.92 0.35 3.0 0 801

0 8 4.3 87 2.9 434 383 0 0 0.26 0.55 4.1 0 802

20 31 6.8 28 2.3 416 1,053 920 93 0.19 0.16 3.3 8 803

17 43 5.1 51 3.5 408 473 492 48 0.35 3.77 0.5 15 804

8 39 7.8 40 2.8 305 963 932 58 0.35 0.28 4.5 10 805

184 3 NA 230 1.3 201 763 3,461 675 0.09 0.30 0.5 3 806

34 38 1.5 123 1.2 72 279 50 13 0.25 0.25 2.2 0 807
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

62

Mixed Dishes and Fast Foods (continued)

Fast foods

Breakfast items

808 Biscuit with egg and

sausage ............................ 1 biscuit.............180 43 581 19 39 15.0 16.4 4.4

809 Croissant with egg,

cheese, bacon.................. 1 croissant .........129 44 413 16 28 15.4 9.2 1.8

Danish pastry

810 Cheese filled...................... 1 pastry................91 34 353 6 25 5.1 15.6 2.4

811 Fruit filled.......................... 1 pastry................94 29 335 5 16 3.3 10.1 1.6

812 English muffin with egg,

cheese, Canadian

bacon ............................... 1 muffin .............137 57 289 17 13 4.7 4.7 1.6

813 French toast with butter ....... 2 slices...............135 51 356 10 19 7.7 7.1 2.4

814 French toast sticks ............... 5 sticks...............141 30 513 8 29 4.7 12.6 9.9

815 Hashed brown potatoes........ 1⁄2 cup...................72 60 151 2 9 4.3 3.9 0.5

816 Pancakes with butter,

syrup................................ 2 pancakes .........232 50 520 8 14 5.9 5.3 2.0

Burrito

817 With beans and cheese......... 1 burrito...............93 54 189 8 6 3.4 1.2 0.9

818 With beans and meat............ 1 burrito.............116 52 255 11 9 4.2 3.5 0.6

Cheeseburger

Regular size, with condiments

819 Double patty with mayo

type dressing,

vegetables..................... 1 sandwich.........166 51 417 21 21 8.7 7.8 2.7

820 Single patty........................ 1 sandwich.........113 48 295 16 14 6.3 5.3 1.1

Regular size, plain

821 Double patty ...................... 1 sandwich.........155 42 457 28 28 13.0 11.0 1.9

822 Double patty with 3-piece

bun ................................ 1 sandwich.........160 43 461 22 22 9.5 8.3 1.8

823 Single patty........................ 1 sandwich.........102 37 319 15 15 6.5 5.8 1.5

Large, with condiments

824 Single patty with mayo

type dressing,

vegetables..................... 1 sandwich.........219 53 563 28 33 15.0 12.6 2.0

825 Single patty with bacon .... 1 sandwich.........195 44 608 32 37 16.2 14.5 2.7

826 Chicken fillet (breaded and

fried) sandwich, plain ....... 1 sandwich.........182 47 515 24 29 8.5 10.4 8.4

Chicken, fried. See Poultry

and Poultry Products.

827 Chicken pieces, boneless,

breaded and fried, plain .... 6 pieces..............106 47 319 18 21 4.7 10.5 4.6

828 Chili con carne........................ 1 cup ..................253 77 256 25 8 3.4 3.4 0.5

829 Chimichanga with beef .......... 1 chimichanga ...174 51 425 20 20 8.5 8.1 1.1

830 Coleslaw.................................. 3⁄4 cup...................99 74 147 1 11 1.6 2.4 6.4

Desserts

831 Ice milk, soft, vanilla, in

cone ................................. 1 cone ................103 65 164 4 6 3.5 1.8 0.4

832 Pie, fried, with fruit filling

(5" x 33⁄4") ....................... 1 pie ...................128 38 404 4 21 3.1 9.5 6.9

833 Sundae, hot fudge ................ 1 sundae.............158 60 284 6 9 5.0 2.3 0.8

834 Enchilada with cheese ............ 1 enchilada ........163 63 319 10 19 10.6 6.3 0.8

835 Fish sandwich, with tartar

sauce and cheese ............... 1 sandwich.........183 45 523 21 29 8.1 8.9 9.4

836 French fries............................. 1 small.................85 35 291 4 16 3.3 9.0 2.7

837 1 medium ..........134 35 458 6 25 5.2 14.3 4.2

838 1 large................169 35 578 7 31 6.5 18.0 5.3

839 Frijoles (refried beans, chili

sauce, cheese) .................... 1 cup ..................167 69 225 11 8 4.1 2.6 0.7
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

63

302 41 0.9 155 4.0 320 1,141 635 164 0.50 0.45 3.6 0 808

215 24 NA 151 2.2 201 889 472 120 0.35 0.34 2.2 2 809

20 29 NA 70 1.8 116 319 155 43 0.26 0.21 2.5 3 810

19 45 NA 22 1.4 110 333 86 24 0.29 0.21 1.8 2 811

234 27 1.5 151 2.4 199 729 586 156 0.49 0.45 3.3 2 812

116 36 NA 73 1.9 177 513 473 146 0.58 0.50 3.9 Tr 813

75 58 2.7 78 3.0 127 499 45 13 0.23 0.25 3.0 0 814

9 16 NA 7 0.5 267 290 18 3 0.08 0.01 1.1 5 815

58 91 NA 128 2.6 251 1,104 281 70 0.39 0.56 3.4 3 816

14 27 NA 107 1.1 248 583 625 119 0.11 0.35 1.8 1 817

24 33 NA 53 2.5 329 670 319 32 0.27 0.42 2.7 1 818

60 35 NA 171 3.4 335 1,051 398 65 0.35 0.28 8.1 2 819

37 27 NA 111 2.4 223 616 462 94 0.25 0.23 3.7 2 820

110 22 NA 233 3.4 308 636 332 79 0.25 0.37 6.0 0 821

80 44 NA 224 3.7 285 891 277 66 0.34 0.38 6.0 0 822

50 32 NA 141 2.4 164 500 153 37 0.40 0.40 3.7 0 823

88 38 NA 206 4.7 445 1,108 613 129 0.39 0.46 7.4 8 824

111 37 NA 162 4.7 332 1,043 406 80 0.31 0.41 6.6 2 825

60 39 NA 60 4.7 353 957 100 31 0.33 0.24 6.8 9 826

61 15 0.0 14 0.9 305 513 0 0 0.12 0.16 7.5 0 827

134 22 NA 68 5.2 691 1,007 1,662 167 0.13 1.14 2.5 2 828

9 43 NA 63 4.5 586 910 146 16 0.49 0.64 5.8 5 829

5 13 NA 34 0.7 177 267 338 50 0.04 0.03 0.1 8 830

28 24 0.1 153 0.2 169 92 211 52 0.05 0.26 0.3 1 831

0 55 3.3 28 1.6 83 479 35 4 0.18 0.14 1.8 2 832

21 48 0.0 207 0.6 395 182 221 57 0.06 0.30 1.1 2 833

44 29 NA 324 1.3 240 784 1,161 186 0.08 0.42 1.9 1 834

68 48 NA 185 3.5 353 939 432 97 0.46 0.42 4.2 3 835

0 34 3.0 12 0.7 586 168 0 0 0.07 0.03 2.4 10 836

0 53 4.7 19 1.0 923 265 0 0 0.11 0.05 3.8 16 837

0 67 5.9 24 1.3 1,164 335 0 0 0.14 0.07 4.8 20 838

37 29 NA 189 2.2 605 882 456 70 0.13 0.33 1.5 2 839
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

64

Mixed Dishes and Fast Foods (continued)

Fast foods (continued)

Hamburger

Regular size, with condiments

840 Double patty ...................... 1 sandwich.........215 51 576 32 32 12.0 14.1 2.8

841 Single patty........................ 1 sandwich.........106 45 272 12 10 3.6 3.4 1.0

Large, with condiments,

mayo type dressing, and

vegetables

842 Double patty ...................... 1 sandwich.........226 54 540 34 27 10.5 10.3 2.8

843 Single patty........................ 1 sandwich.........218 56 512 26 27 10.4 11.4 2.2

Hot dog

844 Plain...................................... 1 sandwich...........98 54 242 10 15 5.1 6.9 1.7

845 With chili ............................. 1 sandwich.........114 48 296 14 13 4.9 6.6 1.2

846 With corn flour coating

(corndog)......................... 1 corndog...........175 47 460 17 19 5.2 9.1 3.5

847 Hush puppies .......................... 5 pieces................78 32 257 5 12 2.7 7.8 0.4

848 Mashed potatoes ..................... 1⁄3 cup...................80 79 66 2 1 0.4 0.3 0.2

849 Nachos, with cheese sauce ..... 6-8 nachos .........113 40 346 9 19 7.8 8.0 2.2

850 Onion rings, breaded

and fried............................. 8-9 rings ..............83 37 276 4 16 7.0 6.7 0.7

Pizza (slice = 1⁄8 of 12"

pizza)

851 Cheese .................................. 1 slice ..................63 48 140 8 3 1.5 1.0 0.5

852 Meat and vegetables ............ 1 slice ..................79 48 184 13 5 1.5 2.5 0.9

853 Pepperoni ............................. 1 slice ..................71 47 181 10 7 2.2 3.1 1.2

854 Roast beef sandwich, plain .... 1 sandwich.........139 49 346 22 14 3.6 6.8 1.7

855 Salad, tossed, with chicken,

no dressing......................... 11⁄2 cups .............218 87 105 17 2 0.6 0.7 0.6

856 Salad, tossed, with egg,

cheese, no dressing............ 11⁄2 cups .............217 90 102 9 6 3.0 1.8 0.5

Shake

857 Chocolate ............................. 16 fl oz ..............333 72 423 11 12 7.7 3.6 0.5

858 Vanilla .................................. 16 fl oz ..............333 75 370 12 10 6.2 2.9 0.4

859 Shrimp, breaded and fried...... 6-8 shrimp .........164 48 454 19 25 5.4 17.4 0.6

Submarine sandwich (6"

long), with oil and vinegar

860 Cold cuts (with lettuce,

cheese, salami, ham,

tomato, onion) ................ 1 sandwich.........228 58 456 22 19 6.8 8.2 2.3

861 Roast beef (with tomato,

lettuce, mayo) ................. 1 sandwich.........216 59 410 29 13 7.1 1.8 2.6

862 Tuna salad (with mayo,

lettuce) ............................ 1 sandwich.........256 54 584 30 28 5.3 13.4 7.3

863 Taco, beef................................ 1 small...............171 58 369 21 21 11.4 6.6 1.0

864 1 large................263 58 568 32 32 17.5 10.1 1.5

865 Taco salad (with ground beef,

cheese, taco shell) ............. 11⁄2 cups .............198 72 279 13 15 6.8 5.2 1.7

Tostada (with cheese, tomato,

lettuce)

866 With beans and beef............. 1 tostada ............225 70 333 16 17 11.5 3.5 0.6

867 With guacamole ................... 1 tostada ............131 73 181 6 12 5.0 4.3 1.5
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

65

103 39 NA 92 5.5 527 742 54 4 0.34 0.41 6.7 1 840

30 34 2.3 126 2.7 251 534 74 10 0.29 0.24 3.9 2 841

122 40 NA 102 5.9 570 791 102 11 0.36 0.38 7.6 1 842

87 40 NA 96 4.9 480 824 312 33 0.41 0.37 7.3 3 843

44 18 NA 24 2.3 143 670 0 0 0.24 0.27 3.6 Tr 844

51 31 NA 19 3.3 166 480 58 6 0.22 0.40 3.7 3 845

79 56 NA 102 6.2 263 973 207 37 0.28 0.70 4.2 0 846

135 35 NA 69 1.4 188 965 94 27 0.00 0.02 2.0 0 847

2 13 NA 17 0.4 235 182 33 8 0.07 0.04 1.0 Tr 848

18 36 NA 272 1.3 172 816 559 92 0.19 0.37 1.5 1 849

14 31 NA 73 0.8 129 430 8 1 0.08 0.10 0.9 1 850

9 21 NA 117 0.6 110 336 382 74 0.18 0.16 2.5 1 851

21 21 NA 101 1.5 179 382 524 101 0.21 0.17 2.0 2 852

14 20 NA 65 0.9 153 267 282 55 0.13 0.23 3.0 2 853

51 33 NA 54 4.2 316 792 210 21 0.38 0.31 5.9 2 854

72 4 NA 37 1.1 447 209 935 96 0.11 0.13 5.9 17 855

98 5 NA 100 0.7 371 119 822 115 0.09 0.17 1.0 10 856

43 68 2.7 376 1.0 666 323 310 77 0.19 0.82 0.5 1 857

37 60 1.3 406 0.3 579 273 433 107 0.15 0.61 0.6 3 858

200 40 NA 84 3.0 184 1,446 120 36 0.21 0.90 0.0 0 859

36 51 NA 189 2.5 394 1,651 424 80 1.00 0.80 5.5 12 860

73 44 NA 41 2.8 330 845 413 50 0.41 0.41 6.0 6 861

49 55 NA 74 2.6 335 1,293 187 41 0.46 0.33 11.3 4 862

56 27 NA 221 2.4 474 802 855 147 0.15 0.44 3.2 2 863

87 41 NA 339 3.7 729 1,233 1,315 226 0.24 0.68 4.9 3 864

44 24 NA 192 2.3 416 762 588 77 0.10 0.36 2.5 4 865

74 30 NA 189 2.5 491 871 1,276 173 0.09 0.50 2.9 4 866

20 16 NA 212 0.8 326 401 879 109 0.07 0.29 1.0 2 867
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

66

Poultry and Poultry Products

Chicken

Fried in vegetable shortening,

meat with skin

Batter dipped

868 Breast, 1⁄2 breast (5.6 oz

with bones)................... 1⁄2 breast.............140 52 364 35 18 4.9 7.6 4.3

869 Drumstick (3.4 oz with

bones) ........................... 1 drumstick .........72 53 193 16 11 3.0 4.6 2.7

870 Thigh.................................. 1 thigh .................86 52 238 19 14 3.8 5.8 3.4

871 Wing .................................. 1 wing..................49 46 159 10 11 2.9 4.4 2.5

Flour coated

872 Breast, 1⁄2 breast (4.2 oz

with bones)................... 1⁄2 breast...............98 57 218 31 9 2.4 3.4 1.9

873 Drumstick (2.6 oz with

bones) ........................... 1 drumstick .........49 57 120 13 7 1.8 2.7 1.6

Fried, meat only

874 Dark meat............................. 3 oz ......................85 56 203 25 10 2.7 3.7 2.4

875 Light meat ............................ 3 oz ......................85 60 163 28 5 1.3 1.7 1.1

Roasted, meat only

876 Breast, 1⁄2 breast (4.2 oz

with bone and skin) ........ 1⁄2 breast...............86 65 142 27 3 0.9 1.1 0.7

877 Drumstick (2.9 oz with

bone and skin)................. 1 drumstick .........44 67 76 12 2 0.7 0.8 0.6

878 Thigh .................................... 1 thigh .................52 63 109 13 6 1.6 2.2 1.3

879 Stewed, meat only, light and

dark meat, chopped

or diced .............................. 1 cup ..................140 56 332 43 17 4.3 5.7 4.0

880 Chicken giblets, simmered,

chopped ................................ 1 cup ..................145 68 228 37 7 2.2 1.7 1.6

881 Chicken liver, simmered ........... 1 liver ..................20 68 31 5 1 0.4 0.3 0.2

882 Chicken neck, meat only,

simmered.............................. 1 neck ..................18 67 32 4 1 0.4 0.5 0.4

883 Duck, roasted, flesh only .......... 1⁄2 duck...............221 64 444 52 25 9.2 8.2 3.2

Turkey

Roasted, meat only

884 Dark meat............................. 3 oz ......................85 63 159 24 6 2.1 1.4 1.8

885 Light meat ............................ 3 oz ......................85 66 133 25 3 0.9 0.5 0.7

886 Light and dark meat,

chopped or diced............. 1 cup ..................140 65 238 41 7 2.3 1.4 2.0

Ground, cooked

887 Patty, from 4 oz raw............. 1 patty..................82 59 193 22 11 2.8 4.0 2.6

888 Crumbled.............................. 1 cup ..................127 59 298 35 17 4.3 6.2 4.1

889 Turkey giblets, simmered,

chopped ................................ 1 cup ..................145 65 242 39 7 2.2 1.7 1.7

890 Turkey neck, meat only,

simmered.............................. 1 neck ................152 65 274 41 11 3.7 2.5 3.3

Poultry food products

Chicken

891 Canned, boneless ................. 5 oz ....................142 69 234 31 11 3.1 4.5 2.5

892 Frankfurter (10 per 1 lb

pkg) ................................. 1 frank .................45 58 116 6 9 2.5 3.8 1.8

893 Roll, light meat (6 slices

per 6-oz pkg)................... 2 slices.................57 69 90 11 4 1.1 1.7 0.9
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

67

119 13 0.4 28 1.8 281 385 94 28 0.16 0.20 14.7 0 868

62 6 0.2 12 1.0 134 194 62 19 0.08 0.15 3.7 0 869

80 8 0.3 15 1.2 165 248 82 25 0.10 0.20 4.9 0 870

39 5 0.1 10 0.6 68 157 55 17 0.05 0.07 2.6 0 871

87 2 0.1 16 1.2 254 74 49 15 0.08 0.13 13.5 0 872

44 1 Tr 6 0.7 112 44 41 12 0.04 0.11 3.0 0 873

82 2 0.0 15 1.3 215 82 67 20 0.08 0.21 6.0 0 874

77 Tr 0.0 14 1.0 224 69 26 8 0.06 0.11 11.4 0 875

73 0 0.0 13 0.9 220 64 18 5 0.06 0.10 11.8 0 876

41 0 0.0 5 0.6 108 42 26 8 0.03 0.10 2.7 0 877

49 0 0.0 6 0.7 124 46 34 10 0.04 0.12 3.4 0 878

116 0 0.0 18 2.0 283 109 157 46 0.16 0.39 9.0 0 879

570 1 0.0 17 9.3 229 84 10,775 3,232 0.13 1.38 5.9 12 880

126 Tr 0.0 3 1.7 28 10 3,275 983 0.03 0.35 0.9 3 881

14 0 0.0 8 0.5 25 12 22 6 0.01 0.05 0.7 0 882

197 0 0.0 27 6.0 557 144 170 51 0.57 1.04 11.3 0 883

72 0 0.0 27 2.0 247 67 0 0 0.05 0.21 3.1 0 884

59 0 0.0 16 1.1 259 54 0 0 0.05 0.11 5.8 0 885

106 0 0.0 35 2.5 417 98 0 0 0.09 0.25 7.6 0 886

84 0 0.0 21 1.6 221 88 0 0 0.04 0.14 4.0 0 887

130 0 0.0 32 2.5 343 136 0 0 0.07 0.21 6.1 0 888

606 3 0.0 19 9.7 290 86 8,752 2,603 0.07 1.31 6.5 2 889

185 0 0.0 56 3.5 226 85 0 0 0.05 0.29 2.6 0 890

88 0 0.0 20 2.2 196 714 166 48 0.02 0.18 9.0 3 891

45 3 0.0 43 0.9 38 617 59 17 0.03 0.05 1.4 0 892

28 1 0.0 24 0.5 129 331 46 14 0.04 0.07 3.0 0 893
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

68

Poultry and Poultry Products (continued)

Poultry food products (continued)

Turkey

894 Gravy and turkey, frozen ..... 5-oz package .....142 85 95 8 4 1.2 1.4 0.7

895 Patties, breaded or battered,

fried (2.25 oz) ................. 1 patty..................64 50 181 9 12 3.0 4.8 3.0

896 Roast, boneless, frozen,

seasoned, light and dark

meat, cooked................... 3 oz ......................85 68 132 18 5 1.6 1.0 1.4

Soups, Sauces, and Gravies

Soups

Canned, condensed

Prepared with equal volume

of whole milk

897 Clam chowder,

New England................ 1 cup ..................248 85 164 9 7 3.0 2.3 1.1

898 Cream of chicken .............. 1 cup ..................248 85 191 7 11 4.6 4.5 1.6

899 Cream of mushroom ......... 1 cup ..................248 85 203 6 14 5.1 3.0 4.6

900 Tomato ............................... 1 cup ..................248 85 161 6 6 2.9 1.6 1.1

Prepared with equal volume

of water

901 Bean with pork .................. 1 cup ..................253 84 172 8 6 1.5 2.2 1.8

902 Beef broth, bouillon,

consomme .................... 1 cup ..................241 96 29 5 0 0.0 0.0 0.0

903 Beef noodle ....................... 1 cup ..................244 92 83 5 3 1.1 1.2 0.5

904 Chicken noodle.................. 1 cup ..................241 92 75 4 2 0.7 1.1 0.6

905 Chicken and rice................ 1 cup ..................241 94 60 4 2 0.5 0.9 0.4

906 Clam chowder,

Manhattan .................... 1 cup ..................244 92 78 2 2 0.4 0.4 1.3

907 Cream of chicken .............. 1 cup ..................244 91 117 3 7 2.1 3.3 1.5

908 Cream of mushroom ......... 1 cup ..................244 90 129 2 9 2.4 1.7 4.2

909 Minestrone......................... 1 cup ..................241 91 82 4 3 0.6 0.7 1.1

910 Pea, green .......................... 1 cup ..................250 83 165 9 3 1.4 1.0 0.4

911 Tomato ............................... 1 cup ..................244 90 85 2 2 0.4 0.4 1.0

912 Vegetable beef ................... 1 cup ..................244 92 78 6 2 0.9 0.8 0.1

913 Vegetarian vegetable ......... 1 cup ..................241 92 72 2 2 0.3 0.8 0.7

Canned, ready to serve,

chunky

914 Bean with ham ..................... 1 cup ..................243 79 231 13 9 3.3 3.8 0.9

915 Chicken noodle .................... 1 cup ..................240 84 175 13 6 1.4 2.7 1.5

916 Chicken and vegetable ......... 1 cup ..................240 83 166 12 5 1.4 2.2 1.0

917 Vegetable .............................. 1 cup ..................240 88 122 4 4 0.6 1.6 1.4

Canned, ready to serve, low

fat, reduced sodium

918 Chicken broth....................... 1 cup ..................240 97 17 3 0 0.0 0.0 0.0

919 Chicken noodle .................... 1 cup ..................237 92 76 6 2 0.4 0.6 0.4

920 Chicken and rice .................. 1 cup ..................241 88 116 7 3 0.9 1.3 0.7

921 Chicken and rice with

vegetables ....................... 1 cup ..................239 91 88 6 1 0.4 0.5 0.5

922 Clam chowder,

New England................... 1 cup ..................244 89 117 5 2 0.5 0.7 0.4

923 Lentil .................................... 1 cup ..................242 88 126 8 2 0.3 0.8 0.2

924 Minestrone ........................... 1 cup ..................241 87 123 5 3 0.4 0.9 1.0

925 Vegetable .............................. 1 cup ..................238 91 81 4 1 0.3 0.4 0.3
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

69

26 7 0.0 20 1.3 87 787 60 18 0.03 0.18 2.6 0 894

40 10 0.3 9 1.4 176 512 24 7 0.06 0.12 1.5 0 895

45 3 0.0 4 1.4 253 578 0 0 0.04 0.14 5.3 0 896

22 17 1.5 186 1.5 300 992 164 40 0.07 0.24 1.0 3 897

27 15 0.2 181 0.7 273 1,047 714 94 0.07 0.26 0.9 1 898

20 15 0.5 179 0.6 270 918 154 37 0.08 0.28 0.9 2 899

17 22 2.7 159 1.8 449 744 848 109 0.13 0.25 1.5 68 900

3 23 8.6 81 2.0 402 951 888 89 0.09 0.03 0.6 2 901

0 2 0.0 10 0.5 154 636 0 0 0.02 0.03 0.7 1 902

5 9 0.7 15 1.1 100 952 630 63 0.07 0.06 1.1 Tr 903

7 9 0.7 17 0.8 55 1,106 711 72 0.05 0.06 1.4 Tr 904

7 7 0.7 17 0.7 101 815 660 65 0.02 0.02 1.1 Tr 905

2 12 1.5 27 1.6 188 578 964 98 0.03 0.04 0.8 4 906

10 9 0.2 34 0.6 88 986 561 56 0.03 0.06 0.8 Tr 907

2 9 0.5 46 0.5 100 881 0 0 0.05 0.09 0.7 1 908

2 11 1.0 34 0.9 313 911 2,338 234 0.05 0.04 0.9 1 909

0 27 2.8 28 2.0 190 918 203 20 0.11 0.07 1.2 2 910

0 17 0.5 12 1.8 264 695 688 68 0.09 0.05 1.4 66 911

5 10 0.5 17 1.1 173 791 1,891 190 0.04 0.05 1.0 2 912

0 12 0.5 22 1.1 210 822 3,005 301 0.05 0.05 0.9 1 913

22 27 11.2 78 3.2 425 972 3,951 396 0.15 0.15 1.7 4 914

19 17 3.8 24 1.4 108 850 1,222 122 0.07 0.17 4.3 0 915

17 19 NA 26 1.5 367 1,068 5,990 600 0.04 0.17 3.3 6 916

0 19 1.2 55 1.6 396 1,010 5,878 588 0.07 0.06 1.2 6 917

0 1 0.0 19 0.6 204 554 0 0 Tr 0.03 1.6 1 918

19 9 1.2 19 1.1 209 460 920 95 0.11 0.11 3.4 1 919

14 14 0.7 22 1.0 422 482 2,010 202 0.05 0.13 5.0 2 920

17 12 0.7 24 1.2 275 459 1,644 165 0.12 0.07 2.6 1 921

5 20 1.2 17 0.9 283 529 244 59 0.05 0.09 0.9 5 922

0 20 5.6 41 2.7 336 443 951 94 0.11 0.09 0.7 1 923

0 20 1.2 39 1.7 306 470 1,357 135 0.15 0.08 1.0 1 924

5 13 1.4 31 1.5 290 466 3,196 319 0.08 0.07 1.8 1 925
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

70

Soups, Sauces, and Gravies (continued)

Soups (continued)

Dehydrated

Unprepared

926 Beef bouillon..................... 1 packet .................6 3 14 1 1 0.3 0.2 Tr

927 Onion ................................. 1 packet ...............39 4 115 5 2 0.5 1.4 0.3

Prepared with water

928 Chicken noodle.................. 1 cup ..................252 94 58 2 1 0.3 0.5 0.4

929 Onion ................................. 1 cup ..................246 96 27 1 1 0.1 0.3 0.1

Home prepared, stock

930 Beef ...................................... 1 cup ..................240 96 31 5 Tr 0.1 0.1 Tr

931 Chicken ................................ 1 cup ..................240 92 86 6 3 0.8 1.4 0.5

932 Fish ...................................... 1 cup ..................233 97 40 5 2 0.5 0.5 0.3

Sauces

Home recipe

933 Cheese .................................. 1 cup ..................243 67 479 25 36 19.5 11.5 3.4

934 White, medium, made with

whole milk ...................... 1 cup ..................250 75 368 10 27 7.1 11.1 7.2

Ready to serve

935 Barbecue............................... 1 tbsp ...................16 81 12 Tr Tr Tr 0.1 0.1

936 Cheese .................................. 1⁄4 cup...................63 71 110 4 8 3.8 2.4 1.6

937 Hoisin ................................... 1 tbsp ...................16 44 35 1 1 0.1 0.2 0.3

938 Nacho cheese ....................... 1⁄4 cup...................63 70 119 5 10 4.2 3.1 2.1

939 Pepper or hot ........................ 1 tsp .......................5 90 1 Tr Tr Tr Tr Tr

940 Salsa ..................................... 1 tbsp ...................16 90 4 Tr Tr Tr Tr Tr

941 Soy ...................................... 1 tbsp ...................16 69 9 1 Tr Tr Tr Tr

942 Spaghetti/marinara/pasta ..... 1 cup ..................250 87 143 4 5 0.7 2.2 1.8

943 Teriyaki ................................ 1 tbsp ...................18 68 15 1 0 0.0 0.0 0.0

944 Tomato chili ......................... 1⁄4 cup...................68 68 71 2 Tr Tr Tr 0.1

945 Worcestershire ..................... 1 tbsp ...................17 70 11 0 0 0.0 0.0 0.0

Gravies, canned

946 Beef ...................................... 1⁄4 cup...................58 87 31 2 1 0.7 0.6 Tr

947 Chicken ................................... 1⁄4 cup...................60 85 47 1 3 0.8 1.5 0.9

948 Country sausage...................... 1⁄4 cup...................62 75 96 3 8 2.0 2.9 2.2

949 Mushroom............................... 1⁄4 cup...................60 89 30 1 2 0.2 0.7 0.6

950 Turkey ..................................... 1⁄4 cup...................60 89 31 2 1 0.4 0.5 0.3

Sugars and Sweets

Candy

951 BUTTERFINGER

(NESTLE).......................... 1 fun size bar.........7 2 34 1 1 0.7 0.4 0.2

Caramel

952 Plain...................................... 1 piece .................10 9 39 Tr 1 0.7 0.1 Tr

953 Chocolate flavored roll ........ 1 piece ...................7 7 25 Tr Tr Tr 0.1 0.1

954 Carob ...................................... 1 oz ......................28 2 153 2 9 8.2 0.1 0.1

Chocolate, milk

955 Plain...................................... 1 bar (1.55 oz).....44 1 226 3 14 8.1 4.4 0.5

956 With almonds ....................... 1 bar (1.45 oz).....41 2 216 4 14 7.0 5.5 0.9

957 With peanuts,

MR. GOODBAR

(HERSHEY) ................... 1 bar (1.75 oz).....49 1 267 5 17 7.3 5.7 2.4

958 With rice cereal,

NESTLE CRUNCH ........ 1 bar (1.55 oz).....44 1 230 3 12 6.7 3.8 0.4

Chocolate chips

959 Milk ...................................... 1 cup ..................168 1 862 12 52 31.0 16.7 1.8

960 Semisweet ............................ 1 cup ..................168 1 805 7 50 29.8 16.7 1.6

961 White .................................... 1 cup ..................170 1 916 10 55 33.0 15.5 1.7

962 Chocolate coated peanuts....... 10 pieces..............40 2 208 5 13 5.8 5.2 1.7

963 Chocolate coated raisins......... 10 pieces..............10 11 39 Tr 1 0.9 0.5 0.1

964 Fruit leather, pieces ................ 1 oz ......................28 12 97 Tr 2 0.3 0.9 0.8
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

71

1 1 0.0 4 0.1 27 1,019 3 Tr Tr 0.01 0.3 0 926

2 21 4.1 55 0.6 260 3,493 8 1 0.11 0.24 2.0 1 927

10 9 0.3 5 0.5 33 578 15 5 0.20 0.08 1.1 0 928

0 5 1.0 12 0.1 64 849 2 0 0.03 0.06 0.5 Tr 929

0 3 0.0 19 0.6 444 475 0 0 0.08 0.22 2.1 0 930

7 8 0.0 7 0.5 252 343 0 0 0.08 0.20 3.8 Tr 931

2 0 0.0 7 Tr 336 363 0 0 0.08 0.18 2.8 Tr 932

92 13 0.2 756 0.9 345 1,198 1,473 389 0.11 0.59 0.5 1 933

18 23 0.5 295 0.8 390 885 1,383 138 0.17 0.46 1.0 2 934

0 2 0.2 3 0.1 28 130 139 14 Tr Tr 0.1 1 935

18 4 0.3 116 0.1 19 522 199 40 Tr 0.07 Tr Tr 936

Tr 7 0.4 5 0.2 19 258 2 Tr Tr 0.03 0.2 Tr 937

20 3 0.5 118 0.2 20 492 128 32 Tr 0.08 Tr Tr 938

0 Tr 0.1 Tr Tr 7 124 14 1 Tr Tr Tr 4 939

0 1 0.3 5 0.2 34 69 96 10 0.01 0.01 0.1 2 940

0 1 0.1 3 0.3 64 871 0 0 0.01 0.03 0.4 0 941

0 21 4.0 55 1.8 738 1,030 938 95 0.14 0.10 2.7 20 942

0 3 Tr 5 0.3 41 690 0 0 0.01 0.01 0.2 0 943

0 17 4.0 14 0.5 252 910 462 46 0.06 0.05 1.1 11 944

0 3 0.0 18 0.9 136 167 18 2 0.01 0.02 0.1 2 945

2 3 0.2 3 0.4 47 325 0 0 0.02 0.02 0.4 0 946

1 3 0.2 12 0.3 65 346 221 67 0.01 0.03 0.3 0 947

13 4 0.4 4 0.3 48 236 0 0 0.10 0.04 0.7 Tr 948

0 3 0.2 4 0.4 64 342 0 0 0.02 0.04 0.4 0 949

1 3 0.2 2 0.4 65 346 0 0 0.01 0.05 0.8 0 950

Tr 5 0.2 2 0.1 27 14 0 0 0.01 Tr 0.2 0 951

1 8 0.1 14 Tr 22 25 3 1 Tr 0.02 Tr Tr 952

0 6 Tr 2 Tr 7 6 1 Tr Tr 0.01 Tr Tr 953

1 16 1.1 86 0.4 179 30 7 2 0.03 0.05 0.3 Tr 954

10 26 1.5 84 0.6 169 36 81 24 0.03 0.13 0.1 Tr 955

8 22 2.5 92 0.7 182 30 30 6 0.02 0.18 0.3 Tr 956

4 25 1.7 53 0.6 219 73 70 18 0.08 0.12 1.6 Tr 957

6 29 1.1 74 0.2 151 59 30 9 0.15 0.25 1.7 Tr 958

37 99 5.7 321 2.3 647 138 311 92 0.13 0.51 0.5 1 959

0 106 9.9 54 5.3 613 18 35 3 0.09 0.15 0.7 0 960

36 101 0.0 338 0.4 486 153 60 2 0.11 0.48 1.3 1 961

4 20 1.9 42 0.5 201 16 0 0 0.05 0.07 1.7 0 962

Tr 7 0.4 9 0.2 51 4 4 1 0.01 0.02 Tr Tr 963

0 22 1.0 5 0.2 46 114 33 3 0.01 0.03 Tr 16 964
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

72

Sugars and Sweets (continued)

Candy (continued)

965 Fruit leather, rolls ................... 1 large..................21 11 74 Tr 1 0.1 0.3 0.1

966 1 small.................14 11 49 Tr Tr 0.1 0.2 0.1

Fudge, prepared from recipe

Chocolate

967 Plain................................... 1 piece .................17 10 65 Tr 1 0.9 0.4 0.1

968 With nuts ........................... 1 piece .................19 7 81 1 3 1.1 0.8 1.0

Vanilla

969 Plain................................... 1 piece .................16 11 59 Tr 1 0.5 0.2 Tr

970 With nuts ........................... 1 piece .................15 8 62 Tr 2 0.6 0.5 0.8

Gumdrops/gummy candies

971 Gumdrops (3⁄4" dia) .............. 1 cup ..................182 1 703 0 0 0.0 0.0 0.0

972 1 medium ..............4 1 16 0 0 0.0 0.0 0.0

973 Gummy bears ....................... 10 bears ...............22 1 85 0 0 0.0 0.0 0.0

974 Gummy worms..................... 10 worms.............74 1 286 0 0 0.0 0.0 0.0

975 Hard candy.............................. 1 piece ...................6 1 24 0 Tr 0.0 0.0 0.0

976 1 small piece .........3 1 12 0 Tr 0.0 0.0 0.0

977 Jelly beans............................... 10 large................28 6 104 0 Tr Tr 0.1 Tr

978 10 small...............11 6 40 0 Tr Tr Tr Tr

979 KIT KAT (HERSHEY) ........... 1 bar (1.5 oz).......42 2 216 3 11 6.8 3.1 0.3

Marshmallows

980 Miniature.............................. 1 cup ....................50 16 159 1 Tr Tr Tr Tr

981 Regular ................................. 1 regular ................7 16 23 Tr Tr Tr Tr Tr

M&M’s (M&M MARS)

982 Peanut................................... 1⁄4 cup...................43 2 222 4 11 4.4 4.7 1.8

983 10 pieces..............20 2 103 2 5 2.1 2.2 0.8

984 Plain...................................... 1⁄4 cup...................52 2 256 2 11 6.8 3.6 0.3

985 10 pieces................7 2 34 Tr 1 0.9 0.5 Tr

986 MILKY WAY

(M&M MARS).................. 1 fun size bar.......18 6 76 1 3 1.4 1.1 0.1

987 1 bar (2.15 oz).....61 6 258 3 10 4.8 3.7 0.4

988 REESE’S Peanut butter cup

(HERSHEY) ...................... 1 miniature cup .....7 2 38 1 2 0.8 0.9 0.4

989 1 package

(contains 2) ....45 2 243 5 14 5.0 5.9 2.5

990 SNICKERS bar

(M&M MARS).................. 1 fun size bar.......15 5 72 1 4 1.3 1.6 0.7

991 1 king size bar

(4 oz) ............113 5 541 9 28 10.2 11.8 5.6

992 1 bar (2 oz) ..........57 5 273 5 14 5.1 6.0 2.8

993 SPECIAL DARK sweet

chocolate (HERSHEY) ..... 1 miniature ............8 1 46 Tr 3 1.7 0.9 0.1

994 STARBURST fruit chews

(M&M MARS).................. 1 piece ...................5 7 20 Tr Tr 0.1 0.2 0.2

995 1 package (2.07

oz) ..................59 7 234 Tr 5 0.7 2.1 1.8

Frosting, ready to eat

996 Chocolate ................................ 1⁄12 package..........38 17 151 Tr 7 2.1 3.4 0.8

997 Vanilla ..................................... 1⁄12 package..........38 13 159 Tr 6 1.9 3.3 0.9

Frozen desserts (nondairy)

998 Fruit and juice bar .................. 1 bar (2.5 fl oz) ...77 78 63 1 Tr 0.0 0.0 Tr

999 Ice pop..................................... 1 bar (2 fl oz) ......59 80 42 0 0 0.0 0.0 0.0

1000 Italian ices............................... 1⁄2 cup.................116 86 61 Tr Tr 0.0 0.0 0.0

1001 Fruit butter, apple ...................... 1 tbsp ...................17 56 29 Tr 0 0.0 0.0 0.0

Gelatin dessert, prepared with

gelatin dessert powder and

water

1002 Regular .................................... 1⁄2 cup.................135 85 80 2 0 0.0 0.0 0.0

1003 Reduced calorie

(with aspartame)................ 1⁄2 cup.................117 98 8 1 0 0.0 0.0 0.0
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

73

0 18 0.8 7 0.2 62 13 24 3 0.01 Tr Tr 1 965

0 12 0.5 4 0.1 41 9 16 2 0.01 Tr Tr 1 966

2 14 0.1 7 0.1 18 11 32 8 Tr 0.01 Tr Tr 967

3 14 0.2 10 0.1 30 11 38 9 0.01 0.02 Tr Tr 968

3 13 0.0 6 Tr 8 11 33 8 Tr 0.01 Tr Tr 969

2 11 0.1 7 0.1 17 9 30 7 0.01 0.01 Tr Tr 970

0 180 0.0 5 0.7 9 80 0 0 0.00 Tr Tr 0 971

0 4 0.0 Tr Tr Tr 2 0 0 0.00 Tr Tr 0 972

0 22 0.0 1 0.1 1 10 0 0 0.00 Tr Tr 0 973

0 73 0.0 2 0.3 4 33 0 0 0.00 Tr Tr 0 974

0 6 0.0 Tr Tr Tr 2 0 0 Tr Tr Tr 0 975

0 3 0.0 Tr Tr Tr 1 0 0 Tr Tr Tr 0 976

0 26 0.0 1 0.3 10 7 0 0 0.00 0.00 0.0 0 977

0 10 0.0 Tr 0.1 4 3 0 0 0.00 0.00 0.0 0 978

3 27 0.8 69 0.4 122 32 68 20 0.07 0.23 1.1 Tr 979

0 41 0.1 2 0.1 3 24 1 0 Tr Tr Tr 0 980

0 6 Tr Tr Tr Tr 3 Tr 0 Tr Tr Tr 0 981

4 26 1.5 43 0.5 149 21 40 10 0.04 0.07 1.6 Tr 982

2 12 0.7 20 0.2 69 10 19 5 0.02 0.03 0.7 Tr 983

7 37 1.3 55 0.6 138 32 106 28 0.03 0.11 0.1 Tr 984

1 5 0.2 7 0.1 19 4 14 4 Tr 0.01 Tr Tr 985

3 13 0.3 23 0.1 43 43 19 6 0.01 0.04 0.1 Tr 986

9 44 1.0 79 0.5 147 146 66 20 0.02 0.14 0.2 1 987

Tr 4 0.2 5 0.1 25 22 5 1 0.02 0.01 0.3 Tr 988

2 25 1.4 35 0.5 158 143 33 9 0.11 0.08 2.1 Tr 989

2 9 0.4 14 0.1 49 40 23 6 0.01 0.02 0.6 Tr 990

15 67 2.8 106 0.9 366 301 172 44 0.11 0.17 4.7 1 991

7 34 1.4 54 0.4 185 152 87 22 0.06 0.09 2.4 Tr 992

Tr 5 0.4 2 0.2 25 1 3 Tr Tr 0.01 Tr 0 993

0 4 0.0 Tr Tr Tr 3 0 0 Tr Tr Tr 3 994

0 50 0.0 2 0.1 1 33 0 0 Tr Tr Tr 31 995

0 24 0.2 3 0.5 74 70 249 75 Tr 0.01 Tr 0 996

0 26 Tr 1 Tr 14 34 283 86 0.00 Tr Tr 0 997

0 16 0.0 4 0.1 41 3 22 2 0.01 0.01 0.1 7 998

0 11 0.0 0 0.0 2 7 0 0 0.00 0.00 0.0 0 999

0 16 0.0 1 0.1 7 5 194 0 0.01 0.01 0.8 1 1000

0 7 0.3 2 0.1 15 1 20 2 Tr Tr Tr Tr 1001

0 19 0.0 3 Tr 1 57 0 0 0.00 Tr Tr 0 1002

0 1 0.0 2 Tr 0 56 0 0 0.00 Tr Tr 0 1003
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

74

Sugars and Sweets (continued)

1004 Honey, strained or extracted ..... 1 tbsp ...................21 17 64 Tr 0 0.0 0.0 0.0

1005 1 cup ..................339 17 1,031 1 0 0.0 0.0 0.0

1006 Jams and preserves.................... 1 tbsp ...................20 30 56 Tr Tr Tr Tr 0.0

1007 1 packet (0.5

oz) ..................14 30 39 Tr Tr Tr Tr 0.0

1008 Jellies ...................................... 1 tbsp ...................19 29 54 Tr Tr Tr Tr Tr

1009 1 packet (0.5

oz) ..................14 29 40 Tr Tr Tr Tr Tr

Puddings

Prepared with dry mix and

2% milk

Chocolate

1010 Instant ................................ 1⁄2 cup.................147 75 150 5 3 1.6 0.9 0.2

1011 Regular (cooked) ............... 1⁄2 cup.................142 74 151 5 3 1.8 0.8 0.1

Vanilla

1012 Instant ................................ 1⁄2 cup.................142 75 148 4 2 1.4 0.7 0.1

1013 Regular (cooked) ............... 1⁄2 cup.................140 76 141 4 2 1.5 0.7 0.1

Ready to eat

Regular

1014 Chocolate........................... 4 oz ....................113 69 150 3 5 0.8 1.9 1.6

1015 Rice .................................... 4 oz ....................113 68 184 2 8 1.3 3.6 3.2

1016 Tapioca............................... 4 oz ....................113 74 134 2 4 0.7 1.8 1.5

1017 Vanilla................................ 4 oz ....................113 71 147 3 4 0.6 1.7 1.5

Fat free

1018 Chocolate........................... 4 oz ....................113 76 107 3 Tr 0.3 0.1 Tr

1019 Tapioca............................... 4 oz ....................113 77 98 2 Tr 0.1 Tr Tr

1020 Vanilla................................ 4 oz ....................113 76 105 2 Tr 0.1 Tr Tr

Sugar

Brown

1021 Packed .................................. 1 cup ..................220 2 827 0 0 0.0 0.0 0.0

1022 Unpacked.............................. 1 cup ..................145 2 545 0 0 0.0 0.0 0.0

1023 1 tbsp .....................9 2 34 0 0 0.0 0.0 0.0

White

1024 Granulated............................ 1 packet .................6 0 23 0 0 0.0 0.0 0.0

1025 1 tsp .......................4 0 16 0 0 0.0 0.0 0.0

1026 1 cup ..................200 0 774 0 0 0.0 0.0 0.0

1027 Powdered, unsifted............... 1 tbsp .....................8 Tr 31 0 Tr Tr Tr Tr

1028 1 cup ..................120 Tr 467 0 Tr Tr Tr 0.1

Syrup

Chocolate flavored syrup or

topping

1029 Thin type .............................. 1 tbsp ...................19 31 53 Tr Tr 0.1 0.1 Tr

1030 Fudge type............................ 1 tbsp ...................19 22 67 1 2 0.8 0.7 0.1

1031 Corn, light............................... 1 tbsp ...................20 23 56 0 0 0.0 0.0 0.0

1032 Maple ...................................... 1 tbsp ...................20 32 52 0 Tr Tr Tr Tr

1033 Molasses, blackstrap .............. 1 tbsp ...................20 29 47 0 0 0.0 0.0 0.0

1034 1 cup ..................328 29 771 0 0 0.0 0.0 0.0

Table blend, pancake

1035 Regular ................................. 1 tbsp ...................20 24 57 0 0 0.0 0.0 0.0

1036 Reduced calorie.................... 1 tbsp ...................15 55 25 0 0 0.0 0.0 0.0
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

75

0 17 Tr 1 0.1 11 1 0 0 0.00 0.01 Tr Tr 1004

0 279 0.7 20 1.4 176 14 0 0 0.00 0.13 0.4 2 1005

0 14 0.2 4 0.1 15 6 2 Tr 0.00 Tr Tr 2 1006

0 10 0.2 3 0.1 11 4 2 Tr 0.00 Tr Tr 1 1007

0 13 0.2 2 Tr 12 5 3 Tr Tr Tr Tr Tr 1008

0 10 0.1 1 Tr 9 4 2 Tr Tr Tr Tr Tr 1009

9 28 0.6 153 0.4 247 417 253 56 0.05 0.21 0.1 1 1010

10 28 0.4 160 0.5 240 149 253 68 0.05 0.21 0.2 1 1011

9 28 0.0 146 0.1 185 406 241 64 0.05 0.20 0.1 1 1012

10 26 0.0 153 0.1 193 224 252 70 0.04 0.20 0.1 1 1013

3 26 1.1 102 0.6 203 146 41 12 0.03 0.18 0.4 2 1014

1 25 0.1 59 0.3 68 96 129 40 0.02 0.08 0.2 1 1015

1 22 0.1 95 0.3 110 180 0 0 0.02 0.11 0.4 1 1016

8 25 0.1 99 0.1 128 153 24 7 0.02 0.16 0.3 0 1017

2 23 0.9 89 0.6 235 192 174 52 0.02 0.12 0.1 Tr 1018

1 23 0.1 76 0.2 99 251 121 36 0.02 0.09 0.1 Tr 1019

1 24 0.1 86 Tr 123 241 174 52 0.02 0.10 0.1 Tr 1020

0 214 0.0 187 4.2 761 86 0 0 0.02 0.02 0.2 0 1021

0 141 0.0 123 2.8 502 57 0 0 0.01 0.01 0.1 0 1022

0 9 0.0 8 0.2 31 4 0 0 Tr Tr Tr 0 1023

0 6 0.0 Tr Tr Tr Tr 0 0 0.00 Tr 0.0 0 1024

0 4 0.0 Tr Tr Tr Tr 0 0 0.00 Tr 0.0 0 1025

0 200 0.0 2 0.1 4 2 0 0 0.00 0.04 0.0 0 1026

0 8 0.0 Tr Tr Tr Tr 0 0 0.00 0.00 0.0 0 1027

0 119 0.0 1 0.1 2 1 0 0 0.00 0.00 0.0 0 1028

0 12 0.3 3 0.4 43 14 6 1 Tr 0.01 0.1 Tr 1029

Tr 12 0.5 15 0.2 69 66 3 1 0.01 0.04 0.1 Tr 1030

0 15 0.0 1 Tr 1 24 0 0 Tr Tr Tr 0 1031

0 13 0.0 13 0.2 41 2 0 0 Tr Tr Tr 0 1032

0 12 0.0 172 3.5 498 11 0 0 0.01 0.01 0.2 0 1033

0 199 0.0 2,821 57.4 8,174 180 0 0 0.11 0.17 3.5 0 1034

0 15 0.0 Tr Tr Tr 17 0 0 Tr Tr Tr 0 1035

0 7 0.0 Tr Tr Tr 30 0 0 Tr Tr Tr 0 1036
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

76

Vegetables and Vegetable Products

1037 Alfalfa sprouts, raw................... 1 cup ....................33 91 10 1 Tr Tr Tr 0.1

1038 Artichokes, globe or French,

cooked, drained.................... 1 cup ..................168 84 84 6 Tr 0.1 Tr 0.1

1039 1 medium ..........120 84 60 4 Tr Tr Tr 0.1

Asparagus, green

Cooked, drained

1040 From raw .............................. 1 cup ..................180 92 43 5 1 0.1 Tr 0.2

1041 4 spears................60 92 14 2 Tr Tr Tr 0.1

1042 From frozen.......................... 1 cup ..................180 91 50 5 1 0.2 Tr 0.3

1043 4 spears................60 91 17 2 Tr 0.1 Tr 0.1

1044 Canned, spears, about 5"

long, drained...................... 1 cup ..................242 94 46 5 2 0.4 0.1 0.7

1045 4 spears................72 94 14 2 Tr 0.1 Tr 0.2

1046 Bamboo shoots, canned,

drained.................................. 1 cup ..................131 94 25 2 1 0.1 Tr 0.2

Beans

Lima, immature seeds, frozen,

cooked, drained

1047 Ford hooks............................ 1 cup ..................170 74 170 10 1 0.1 Tr 0.3

1048 Baby limas ........................... 1 cup ..................180 72 189 12 1 0.1 Tr 0.3

Snap, cut

Cooked, drained

From raw

1049 Green............................... 1 cup ..................125 89 44 2 Tr 0.1 Tr 0.2

1050 Yellow ............................. 1 cup ..................125 89 44 2 Tr 0.1 Tr 0.2

From frozen

1051 Green............................... 1 cup ..................135 91 38 2 Tr 0.1 Tr 0.1

1052 Yellow ............................. 1 cup ..................135 91 38 2 Tr 0.1 Tr 0.1

Canned, drained

1053 Green ................................. 1 cup ..................135 93 27 2 Tr Tr Tr 0.1

1054 Yellow................................ 1 cup ..................135 93 27 2 Tr Tr Tr 0.1

Beans, dry. See Legumes.

Bean sprouts (mung)

1055 Raw ...................................... 1 cup ..................104 90 31 3 Tr Tr Tr 0.1

1056 Cooked, drained...................... 1 cup ..................124 93 26 3 Tr Tr Tr Tr

Beets

Cooked, drained

1057 Slices .................................... 1 cup ..................170 87 75 3 Tr Tr 0.1 0.1

1058 Whole beet, 2" dia ............... 1 beet ...................50 87 22 1 Tr Tr Tr Tr

Canned, drained

1059 Slices .................................... 1 cup ..................170 91 53 2 Tr Tr Tr 0.1

1060 Whole beet ........................... 1 beet ...................24 91 7 Tr Tr Tr Tr Tr

1061 Beet greens, leaves and stems,

cooked, drained, 1" pieces... 1 cup ..................144 89 39 4 Tr Tr 0.1 0.1

Black eyed peas, immature

seeds, cooked, drained

1062 From raw................................. 1 cup ..................165 75 160 5 1 0.2 0.1 0.3

1063 From frozen ............................ 1 cup ..................170 66 224 14 1 0.3 0.1 0.5

Broccoli

Raw

1064 Chopped or diced ................. 1 cup ....................88 91 25 3 Tr Tr Tr 0.1

1065 Spear, about 5" long............. 1 spear .................31 91 9 1 Tr Tr Tr 0.1

1066 Flower cluster ...................... 1 floweret ............11 91 3 Tr Tr Tr Tr Tr

Cooked, drained

From raw

1067 Chopped............................. 1 cup ..................156 91 44 5 1 0.1 Tr 0.3

1068 Spear, about 5" long.......... 1 spear .................37 91 10 1 Tr Tr Tr 0.1

1069 From frozen, chopped.......... 1 cup ..................184 91 52 6 Tr Tr Tr 0.1
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

77

0 1 0.8 11 0.3 26 2 51 5 0.03 0.04 0.2 3 1037

0 19 9.1 76 2.2 595 160 297 30 0.11 0.11 1.7 17 1038

0 13 6.5 54 1.5 425 114 212 22 0.08 0.08 1.2 12 1039

0 8 2.9 36 1.3 288 20 970 97 0.22 0.23 1.9 19 1040

0 3 1.0 12 0.4 96 7 323 32 0.07 0.08 0.6 6 1041

0 9 2.9 41 1.2 392 7 1,472 148 0.12 0.19 1.9 44 1042

0 3 1.0 14 0.4 131 2 491 49 0.04 0.06 0.6 15 1043

0 6 3.9 39 4.4 416 695 1,285 128 0.15 0.24 2.3 45 1044

0 2 1.2 12 1.3 124 207 382 38 0.04 0.07 0.7 13 1045

0 4 1.8 10 0.4 105 9 10 1 0.03 0.03 0.2 1 1046

0 32 9.9 37 2.3 694 90 323 32 0.13 0.10 1.8 22 1047

0 35 10.8 50 3.5 740 52 301 31 0.13 0.10 1.4 10 1048

0 10 4.0 58 1.6 374 4 833 84 0.09 0.12 0.8 12 1049

0 10 4.1 58 1.6 374 4 101 10 0.09 0.12 0.8 12 1050

0 9 4.1 66 1.2 170 12 541 54 0.05 0.12 0.5 6 1051

0 9 4.1 66 1.2 170 12 151 15 0.05 0.12 0.5 6 1052

0 6 2.6 35 1.2 147 354 471 47 0.02 0.08 0.3 6 1053

0 6 1.8 35 1.2 147 339 142 15 0.02 0.08 0.3 6 1054

0 6 1.9 14 0.9 155 6 22 2 0.09 0.13 0.8 14 1055

0 5 1.5 15 0.8 125 12 17 1 0.06 0.13 1.0 14 1056

0 17 3.4 27 1.3 519 131 60 7 0.05 0.07 0.6 6 1057

0 5 1.0 8 0.4 153 39 18 2 0.01 0.02 0.2 2 1058

0 12 2.9 26 3.1 252 330 19 2 0.02 0.07 0.3 7 1059

0 2 0.4 4 0.4 36 47 3 Tr Tr 0.01 Tr 1 1060

0 8 4.2 164 2.7 1,309 347 7,344 734 0.17 0.42 0.7 36 1061

0 34 8.3 211 1.8 690 7 1,305 130 0.17 0.24 2.3 4 1062

0 40 10.9 39 3.6 638 9 128 14 0.44 0.11 1.2 4 1063

0 5 2.6 42 0.8 286 24 1,357 136 0.06 0.10 0.6 82 1064

0 2 0.9 15 0.3 101 8 478 48 0.02 0.04 0.2 29 1065

0 1 0.3 5 0.1 36 3 330 33 0.01 0.01 0.1 10 1066

0 8 4.5 72 1.3 456 41 2,165 217 0.09 0.18 0.9 116 1067

0 2 1.1 17 0.3 108 10 514 51 0.02 0.04 0.2 28 1068

0 10 5.5 94 1.1 331 44 3,481 348 0.10 0.15 0.8 74 1069
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

78

Vegetables and Vegetable Products (continued)

Brussels sprouts, cooked,

drained

1070 From raw................................. 1 cup ..................156 87 61 4 1 0.2 0.1 0.4

1071 From frozen ............................ 1 cup ..................155 87 65 6 1 0.1 Tr 0.3

Cabbage, common varieties,

shredded

1072 Raw ...................................... 1 cup ....................70 92 18 1 Tr Tr Tr 0.1

1073 Cooked, drained...................... 1 cup ..................150 94 33 2 1 0.1 Tr 0.3

Cabbage, Chinese, shredded,

cooked, drained

1074 Pak choi or bok choy .............. 1 cup ..................170 96 20 3 Tr Tr Tr 0.1

1075 Pe tsai...................................... 1 cup ..................119 95 17 2 Tr Tr Tr 0.1

1076 Cabbage, red, raw, shredded ..... 1 cup ....................70 92 19 1 Tr Tr Tr 0.1

1077 Cabbage, savoy, raw, shredded... 1 cup ....................70 91 19 1 Tr Tr Tr Tr

1078 Carrot juice, canned .................. 1 cup ..................236 89 94 2 Tr 0.1 Tr 0.2

Carrots

Raw

1079 Whole, 71⁄2" long.................. 1 carrot ................72 88 31 1 Tr Tr Tr 0.1

1080 Grated................................... 1 cup ..................110 88 47 1 Tr Tr Tr 0.1

1081 Baby ..................................... 1 medium ............10 90 4 Tr Tr Tr Tr Tr

Cooked, sliced, drained

1082 From raw .............................. 1 cup ..................156 87 70 2 Tr 0.1 Tr 0.1

1083 From frozen.......................... 1 cup ..................146 90 53 2 Tr Tr Tr 0.1

1084 Canned, sliced, drained .......... 1 cup ..................146 93 37 1 Tr 0.1 Tr 0.1

Cauliflower

1085 Raw ...................................... 1 floweret ............13 92 3 Tr Tr Tr Tr Tr

1086 1 cup ..................100 92 25 2 Tr Tr Tr 0.1

Cooked, drained, 1" pieces

1087 From raw .............................. 1 cup ..................124 93 29 2 1 0.1 Tr 0.3

1088 3 flowerets...........54 93 12 1 Tr Tr Tr 0.1

1089 From frozen.......................... 1 cup ..................180 94 34 3 Tr 0.1 Tr 0.2

Celery

Raw

1090 Stalk, 71⁄2 to 8" long............. 1 stalk ..................40 95 6 Tr Tr Tr Tr Tr

1091 Pieces, diced......................... 1 cup ..................120 95 19 1 Tr Tr Tr 0.1

Cooked, drained

1092 Stalk, medium ...................... 1 stalk ..................38 94 7 Tr Tr Tr Tr Tr

1093 Pieces, diced......................... 1 cup ..................150 94 27 1 Tr 0.1 Tr 0.1

1094 Chives, raw, chopped ................ 1 tbsp .....................3 91 1 Tr Tr Tr Tr Tr

1095 Cilantro, raw.............................. 1 tsp .......................2 92 Tr Tr Tr Tr Tr Tr

1096 Coleslaw, home prepared.......... 1 cup ..................120 82 83 2 3 0.5 0.8 1.6

Collards, cooked, drained,

chopped

1097 From raw................................. 1 cup ..................190 92 49 4 1 0.1 Tr 0.3

1098 From frozen ............................ 1 cup ..................170 88 61 5 1 0.1 Tr 0.4

Corn, sweet, yellow

Cooked, drained

1099 From raw, kernels on cob .... 1 ear .....................77 70 83 3 1 0.2 0.3 0.5

From frozen

1100 Kernels on cob................... 1 ear .....................63 73 59 2 Tr 0.1 0.1 0.2

1101 Kernels............................... 1 cup ..................164 77 131 5 1 0.1 0.2 0.3

Canned

1102 Cream style .......................... 1 cup ..................256 79 184 4 1 0.2 0.3 0.5

1103 Whole kernel, vacuum

pack ................................. 1 cup ..................210 77 166 5 1 0.2 0.3 0.5

1104 Corn, sweet, white, cooked,

drained.................................. 1 ear .....................77 70 83 3 1 0.2 0.3 0.5

*White varieties contain only a trace amount of vitamin A; other nutrients are the same.
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

79

0 14 4.1 56 1.9 495 33 1,122 112 0.17 0.12 0.9 97 1070

0 13 6.4 37 1.1 504 36 913 91 0.16 0.18 0.8 71 1071

0 4 1.6 33 0.4 172 13 93 9 0.04 0.03 0.2 23 1072

0 7 3.5 47 0.3 146 12 198 20 0.09 0.08 0.4 30 1073

0 3 2.7 158 1.8 631 58 4,366 437 0.05 0.11 0.7 44 1074

0 3 3.2 38 0.4 268 11 1,151 115 0.05 0.05 0.6 19 1075

0 4 1.4 36 0.3 144 8 28 3 0.04 0.02 0.2 40 1076

0 4 2.2 25 0.3 161 20 700 70 0.05 0.02 0.2 22 1077

0 22 1.9 57 1.1 689 68 25,833 2,584 0.22 0.13 0.9 20 1078

0 7 2.2 19 0.4 233 25 20,253 2,025 0.07 0.04 0.7 7 1079

0 11 3.3 30 0.6 355 39 30,942 3,094 0.11 0.06 1.0 10 1080

0 1 0.2 2 0.1 28 4 1,501 150 Tr 0.01 0.1 1 1081

0 16 5.1 48 1.0 354 103 38,304 3,830 0.05 0.09 0.8 4 1082

0 12 5.1 41 0.7 231 86 25,845 2,584 0.04 0.05 0.6 4 1083

0 8 2.2 37 0.9 261 353 20,110 2,010 0.03 0.04 0.8 4 1084

0 1 0.3 3 0.1 39 4 2 Tr 0.01 0.01 0.1 6 1085

0 5 2.5 22 0.4 303 30 19 2 0.06 0.06 0.5 46 1086

0 5 3.3 20 0.4 176 19 21 2 0.05 0.06 0.5 55 1087

0 2 1.5 9 0.2 77 8 9 1 0.02 0.03 0.2 24 1088

0 7 4.9 31 0.7 250 32 40 4 0.07 0.10 0.6 56 1089

0 1 0.7 16 0.2 115 35 54 5 0.02 0.02 0.1 3 1090

0 4 2.0 48 0.5 344 104 161 16 0.06 0.05 0.4 8 1091

0 2 0.6 16 0.2 108 35 50 5 0.02 0.02 0.1 2 1092

0 6 2.4 63 0.6 426 137 198 20 0.06 0.07 0.5 9 1093

0 Tr 0.1 3 Tr 9 Tr 131 13 Tr Tr Tr 2 1094

0 Tr Tr 1 Tr 8 1 98 10 Tr Tr Tr 1 1095

10 15 1.8 54 0.7 217 28 762 98 0.08 0.07 0.3 39 1096

0 9 5.3 226 0.9 494 17 5,945 595 0.08 0.20 1.1 35 1097

0 12 4.8 357 1.9 427 85 10,168 1,017 0.08 0.20 1.1 45 1098

0 19 2.2 2 0.5 192 13 167 17 0.17 0.06 1.2 5 1099

0 14 1.8 2 0.4 158 3 133* 13* 0.11 0.04 1.0 3 1100

0 32 3.9 7 0.6 241 8 361* 36* 0.14 0.12 2.1 5 1101

0 46 3.1 8 1.0 343 730 248* 26* 0.06 0.14 2.5 12 1102

0 41 4.2 11 0.9 391 571 506* 50* 0.09 0.15 2.5 17 1103

0 19 2.1 2 0.5 192 13 0 0 0.17 0.06 1.2 5 1104
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

80

Vegetables and Vegetable Products (continued)

Cucumber

Peeled

1105 Sliced.................................... 1 cup ..................119 96 14 1 Tr Tr Tr 0.1

1106 Whole, 81⁄4" long.................. 1 large................280 96 34 2 Tr 0.1 Tr 0.2

Unpeeled

1107 Sliced.................................... 1 cup ..................104 96 14 1 Tr Tr Tr 0.1

1108 Whole, 81⁄4" long.................. 1 large................301 96 39 2 Tr 0.1 Tr 0.2

1109 Dandelion greens, cooked,

drained.................................. 1 cup ..................105 90 35 2 1 0.2 Tr 0.3

1110 Dill weed, raw ........................... 5 sprigs ..................1 86 Tr Tr Tr Tr Tr Tr

1111 Eggplant, cooked, drained ........ 1 cup ....................99 92 28 1 Tr Tr Tr 0.1

1112 Endive, curly (including

escarole), raw, small

pieces.................................... 1 cup ....................50 94 9 1 Tr Tr Tr Tr

1113 Garlic, raw ................................. 1 clove ...................3 59 4 Tr Tr Tr Tr Tr

1114 Hearts of palm, canned ............. 1 piece .................33 90 9 1 Tr Tr Tr 0.1

1115 Jerusalem artichoke, raw,

sliced .................................... 1 cup ..................150 78 114 3 Tr 0.0 Tr Tr

Kale, cooked, drained, chopped

1116 From raw................................. 1 cup ..................130 91 36 2 1 0.1 Tr 0.3

1117 From frozen ............................ 1 cup ..................130 91 39 4 1 0.1 Tr 0.3

1118 Kohlrabi, cooked, drained,

slices..................................... 1 cup ..................165 90 48 3 Tr Tr Tr 0.1

1119 Leeks, bulb and lower

leaf portion, chopped or

diced, cooked, drained......... 1 cup ..................104 91 32 1 Tr Tr Tr 0.1

Lettuce, raw

Butterhead, as Boston types

1120 Leaf ...................................... 1 medium leaf .......8 96 1 Tr Tr Tr Tr Tr

1121 Head, 5" dia ......................... 1 head ................163 96 21 2 Tr Tr Tr 0.2

Crisphead, as iceberg

1122 Leaf ...................................... 1 medium ..............8 96 1 Tr Tr Tr Tr Tr

1123 Head, 6" dia ......................... 1 head ................539 96 65 5 1 0.1 Tr 0.5

1124 Pieces, shredded or

chopped ........................... 1 cup ....................55 96 7 1 Tr Tr Tr 0.1

Looseleaf

1125 Leaf ...................................... 1 leaf....................10 94 2 Tr Tr Tr Tr Tr

1126 Pieces, shredded................... 1 cup ....................56 94 10 1 Tr Tr Tr 0.1

Romaine or cos

1127 Innerleaf ............................... 1 leaf....................10 95 1 Tr Tr Tr Tr Tr

1128 Pieces, shredded................... 1 cup ....................56 95 8 1 Tr Tr Tr 0.1

Mushrooms

1129 Raw, pieces or slices .............. 1 cup ....................70 92 18 2 Tr Tr Tr 0.1

1130 Cooked, drained, pieces ......... 1 cup ..................156 91 42 3 1 0.1 Tr 0.3

1131 Canned, drained, pieces ......... 1 cup ..................156 91 37 3 Tr 0.1 Tr 0.2

Mushrooms, shiitake

1132 Cooked pieces......................... 1 cup ..................145 83 80 2 Tr 0.1 0.1 Tr

1133 Dried ...................................... 1 mushroom ..........4 10 11 Tr Tr Tr Tr Tr

1134 Mustard greens, cooked,

drained.................................. 1 cup ..................140 94 21 3 Tr Tr 0.2 0.1

Okra, sliced, cooked, drained

1135 From raw................................. 1 cup ..................160 90 51 3 Tr 0.1 Tr 0.1

1136 From frozen ............................ 1 cup ..................184 91 52 4 1 0.1 0.1 0.1

Onions

Raw

1137 Chopped ............................... 1 cup ..................160 90 61 2 Tr Tr Tr 0.1

1138 Whole, medium, 21⁄2" dia .... 1 whole ..............110 90 42 1 Tr Tr Tr 0.1

1139 Slice, 1⁄8" thick ..................... 1 slice ..................14 90 5 Tr Tr Tr Tr Tr
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

81

0 3 0.8 17 0.2 176 2 88 8 0.02 0.01 0.1 3 1105

0 7 2.0 39 0.4 414 6 207 20 0.06 0.03 0.3 8 1106

0 3 0.8 15 0.3 150 2 224 22 0.02 0.02 0.2 6 1107

0 8 2.4 42 0.8 433 6 647 63 0.07 0.07 0.7 16 1108

0 7 3.0 147 1.9 244 46 12,285 1,229 0.14 0.18 0.5 19 1109

0 Tr Tr 2 0.1 7 1 77 8 Tr Tr Tr 1 1110

0 7 2.5 6 0.3 246 3 63 6 0.08 0.02 0.6 1 1111

0 2 1.6 26 0.4 157 11 1,025 103 0.04 0.04 0.2 3 1112

0 1 0.1 5 0.1 12 1 0 0 0.01 Tr Tr 1 1113

0 2 0.8 19 1.0 58 141 0 0 Tr 0.02 0.1 3 1114

0 26 2.4 21 5.1 644 6 30 3 0.30 0.09 2.0 6 1115

0 7 2.6 94 1.2 296 30 9,620 962 0.07 0.09 0.7 53 1116

0 7 2.6 179 1.2 417 20 8,260 826 0.06 0.15 0.9 33 1117

0 11 1.8 41 0.7 561 35 58 7 0.07 0.03 0.6 89 1118

0 8 1.0 31 1.1 90 10 48 5 0.03 0.02 0.2 4 1119

0 Tr 0.1 2 Tr 19 Tr 73 7 Tr Tr Tr 1 1120

0 4 1.6 52 0.5 419 8 1,581 158 0.10 0.10 0.5 13 1121

0 Tr 0.1 2 Tr 13 1 26 3 Tr Tr Tr Tr 1122

0 11 7.5 102 2.7 852 49 1,779 178 0.25 0.16 1.0 21 1123

0 1 0.8 10 0.3 87 5 182 18 0.03 0.02 0.1 2 1124

0 Tr 0.2 7 0.1 26 1 190 19 0.01 0.01 Tr 2 1125

0 2 1.1 38 0.8 148 5 1,064 106 0.03 0.04 0.2 10 1126

0 Tr 0.2 4 0.1 29 1 260 26 0.01 0.01 0.1 2 1127

0 1 1.0 20 0.6 162 4 1,456 146 0.06 0.06 0.3 13 1128

0 3 0.8 4 0.7 259 3 0 0 0.06 0.30 2.8 2 1129

0 8 3.4 9 2.7 555 3 0 0 0.11 0.47 7.0 6 1130

0 8 3.7 17 1.2 201 663 0 0 0.13 0.03 2.5 0 1131

0 21 3.0 4 0.6 170 6 0 0 0.05 0.25 2.2 Tr 1132

0 3 0.4 Tr 0.1 55 Tr 0 0 0.01 0.05 0.5 Tr 1133

0 3 2.8 104 1.0 283 22 4,243 424 0.06 0.09 0.6 35 1134

0 12 4.0 101 0.7 515 8 920 93 0.21 0.09 1.4 26 1135

0 11 5.2 177 1.2 431 6 946 94 0.18 0.23 1.4 22 1136

0 14 2.9 32 0.4 251 5 0 0 0.07 0.03 0.2 10 1137

0 9 2.0 22 0.2 173 3 0 0 0.05 0.02 0.2 7 1138

0 1 0.3 3 Tr 22 Tr 0 0 0.01 Tr Tr 1 1139
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

82

Vegetables and Vegetable Products (continued)

1140 Cooked (whole or sliced),

drained ............................... 1 cup ..................210 88 92 3 Tr 0.1 0.1 0.2

1141 1 medium ............94 88 41 1 Tr Tr Tr 0.1

1142 Dehydrated flakes................... 1 tbsp .....................5 4 17 Tr Tr Tr Tr Tr

Onions, spring, raw, top and

bulb

1143 Chopped .................................. 1 cup ..................100 90 32 2 Tr Tr Tr 0.1

1144 Whole, medium, 41⁄8" long..... 1 whole ................15 90 5 Tr Tr Tr Tr Tr

1145 Onion rings, 2"-3" dia,

breaded, par fried, frozen,

oven heated .......................... 10 rings................60 29 244 3 16 5.2 6.5 3.1

1146 Parsley, raw................................ 10 sprigs ..............10 88 4 Tr Tr Tr Tr Tr

1147 Parsnips, sliced, cooked,

drained.................................. 1 cup ..................156 78 126 2 Tr 0.1 0.2 0.1

Peas, edible pod, cooked,

drained

1148 From raw................................. 1 cup ..................160 89 67 5 Tr 0.1 Tr 0.2

1149 From frozen ............................ 1 cup ..................160 87 83 6 1 0.1 0.1 0.3

Peas, green

1150 Canned, drained...................... 1 cup ..................170 82 117 8 1 0.1 0.1 0.3

1151 Frozen, boiled, drained........... 1 cup ..................160 80 125 8 Tr 0.1 Tr 0.2

Peppers

Hot chili, raw

1152 Green .................................... 1 pepper...............45 88 18 1 Tr Tr Tr Tr

1153 Red ...................................... 1 pepper...............45 88 18 1 Tr Tr Tr Tr

1154 Jalapeno, canned, sliced,

solids and liquids............... 1⁄4 cup...................26 89 7 Tr Tr Tr Tr 0.1

Sweet (23⁄4" long,

21⁄2" dia)

Raw

Green

1155 Chopped .......................... 1 cup ..................149 92 40 1 Tr Tr Tr 0.2

1156 Ring (1⁄4" thick)............... 1 ring ...................10 92 3 Tr Tr Tr Tr Tr

1157 Whole (23⁄4" x

21⁄2")........................... 1 pepper.............119 92 32 1 Tr Tr Tr 0.1

Red

1158 Chopped .......................... 1 cup ..................149 92 40 1 Tr Tr Tr 0.2

1159 Whole (23⁄4" x

21⁄2")........................... 1 pepper.............119 92 32 1 Tr Tr Tr 0.1

Cooked, drained, chopped

1160 Green ................................. 1 cup ..................136 92 38 1 Tr Tr Tr 0.1

1161 Red..................................... 1 cup ..................136 92 38 1 Tr Tr Tr 0.1

1162 Pimento, canned ........................ 1 tbsp ...................12 93 3 Tr Tr Tr Tr Tr

Potatoes

Baked (21⁄3" x 43⁄4")

1163 With skin .............................. 1 potato..............202 71 220 5 Tr 0.1 Tr 0.1

1164 Flesh only............................. 1 potato..............156 75 145 3 Tr Tr Tr 0.1

1165 Skin only .............................. 1 skin ...................58 47 115 2 Tr Tr Tr Tr

Boiled (21⁄2" dia)

1166 Peeled after boiling.............. 1 potato..............136 77 118 3 Tr Tr Tr 0.1

1167 Peeled before boiling........... 1 potato..............135 77 116 2 Tr Tr Tr 0.1

1168 1 cup ..................156 77 134 3 Tr Tr Tr 0.1

Potato products, prepared

Au gratin

1169 From dry mix, with whole

milk, butter ..................... 1 cup ..................245 79 228 6 10 6.3 2.9 0.3

1170 From home recipe, with

butter ............................... 1 cup ..................245 74 323 12 19 11.6 5.3 0.7

1171 French fried, frozen, oven

heated................................. 10 strips...............50 57 100 2 4 0.6 2.4 0.4
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

83

0 21 2.9 46 0.5 349 6 0 0 0.09 0.05 0.3 11 1140

0 10 1.3 21 0.2 156 3 0 0 0.04 0.02 0.2 5 1141

0 4 0.5 13 0.1 81 1 0 0 0.03 0.01 Tr 4 1142

0 7 2.6 72 1.5 276 16 385 39 0.06 0.08 0.5 19 1143

0 1 0.4 11 0.2 41 2 58 6 0.01 0.01 0.1 3 1144

0 23 0.8 19 1.0 77 225 135 14 0.17 0.08 2.2 1 1145

0 1 0.3 14 0.6 55 6 520 52 0.01 0.01 0.1 13 1146

0 30 6.2 58 0.9 573 16 0 0 0.13 0.08 1.1 20 1147

0 11 4.5 67 3.2 384 6 210 21 0.20 0.12 0.9 77 1148

0 14 5.0 94 3.8 347 8 267 27 0.10 0.19 0.9 35 1149

0 21 7.0 34 1.6 294 428 1,306 131 0.21 0.13 1.2 16 1150

0 23 8.8 38 2.5 269 139 1,069 107 0.45 0.16 2.4 16 1151

0 4 0.7 8 0.5 153 3 347 35 0.04 0.04 0.4 109 1152

0 4 0.7 8 0.5 153 3 4,838 484 0.04 0.04 0.4 109 1153

0 1 0.7 6 0.5 50 434 442 44 0.01 0.01 0.1 3 1154

0 10 2.7 13 0.7 264 3 942 94 0.10 0.04 0.8 133 1155

0 1 0.2 1 Tr 18 Tr 63 6 0.01 Tr 0.1 9 1156

0 8 2.1 11 0.5 211 2 752 75 0.08 0.04 0.6 106 1157

0 10 3.0 13 0.7 264 3 8,493 849 0.10 0.04 0.8 283 1158

0 8 2.4 11 0.5 211 2 6,783 678 0.08 0.04 0.6 226 1159

0 9 1.6 12 0.6 226 3 805 80 0.08 0.04 0.6 101 1160

0 9 1.6 12 0.6 226 3 5,114 511 0.08 0.04 0.6 233 1161

0 1 0.2 1 0.2 19 2 319 32 Tr 0.01 0.1 10 1162

0 51 4.8 20 2.7 844 16 0 0 0.22 0.07 3.3 26 1163

0 34 2.3 8 0.5 610 8 0 0 0.16 0.03 2.2 20 1164

0 27 4.6 20 4.1 332 12 0 0 0.07 0.06 1.8 8 1165

0 27 2.4 7 0.4 515 5 0 0 0.14 0.03 2.0 18 1166

0 27 2.4 11 0.4 443 7 0 0 0.13 0.03 1.8 10 1167

0 31 2.8 12 0.5 512 8 0 0 0.15 0.03 2.0 12 2268

37 31 2.2 203 0.8 537 1,076 522 76 0.05 0.20 2.3 8 1169

56 28 4.4 292 1.6 970 1,061 647 93 0.16 0.28 2.4 24 1170

0 16 1.6 4 0.6 209 15 0 0 0.06 0.01 1.0 5 1171
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

84

Vegetables and Vegetable Products (continued)

Potato products, prepared (continued)

Hashed brown

1172 From frozen (about 3" x

11⁄2" x 1⁄2") ....................... 1 patty..................29 56 63 1 3 1.3 1.5 0.4

1173 From home recipe ................ 1 cup ..................156 62 326 4 22 8.5 9.7 2.5

Mashed

1174 From dehydrated flakes

(without milk); whole

milk, butter, and salt

added ............................... 1 cup ..................210 76 237 4 12 7.2 3.3 0.5

From home recipe

1175 With whole milk ............. 1 cup ..................210 78 162 4 1 0.7 0.3 0.1

1176 With whole milk and

margarine................... 1 cup ..................210 76 223 4 9 2.2 3.7 2.5

1177 Potato pancakes,

home prepared................... 1 pancake.............76 47 207 5 12 2.3 3.5 5.0

1178 Potato puffs, from frozen ....... 10 puffs................79 53 175 3 8 4.0 3.4 0.6

1179 Potato salad, home prepared .. 1 cup ..................250 76 358 7 21 3.6 6.2 9.3

Scalloped

1180 From dry mix, with whole

milk, butter ..................... 1 cup ..................245 79 228 5 11 6.5 3.0 0.5

1181 From home recipe, with

butter ............................... 1 cup ..................245 81 211 7 9 5.5 2.5 0.4

Pumpkin

1182 Cooked, mashed...................... 1 cup ..................245 94 49 2 Tr 0.1 Tr Tr

1183 Canned .................................... 1 cup ..................245 90 83 3 1 0.4 0.1 Tr

1184 Radishes, raw (3⁄4" to 1" dia) .... 1 radish..................5 95 1 Tr Tr Tr Tr Tr

1185 Rutabagas, cooked, drained,

cubes..................................... 1 cup ..................170 89 66 2 Tr Tr Tr 0.2

1186 Sauerkraut, canned, solids and

liquid .................................... 1 cup ..................236 93 45 2 Tr 0.1 Tr 0.1

Seaweed

1187 Kelp, raw................................. 2 tbsp ...................10 82 4 Tr Tr Tr Tr Tr

1188 Spirulina, dried ....................... 1 tbsp .....................1 5 3 1 Tr Tr Tr Tr

1189 Shallots, raw, chopped .............. 1 tbsp ...................10 80 7 Tr Tr Tr Tr Tr

1190 Soybeans, green, cooked,

drained.................................. 1 cup ..................180 69 254 22 12 1.3 2.2 5.4

Spinach

Raw

1191 Chopped ............................... 1 cup ....................30 92 7 1 Tr Tr Tr Tr

1192 Leaf ...................................... 1 leaf....................10 92 2 Tr Tr Tr Tr Tr

Cooked, drained

1193 From raw .............................. 1 cup ..................180 91 41 5 Tr 0.1 Tr 0.2

1194 From frozen (chopped or

leaf) ................................. 1 cup ..................190 90 53 6 Tr 0.1 Tr 0.2

1195 Canned, drained...................... 1 cup ..................214 92 49 6 1 0.2 Tr 0.4

Squash

Summer (all varieties),

sliced

1196 Raw ...................................... 1 cup ..................113 94 23 1 Tr Tr Tr 0.1

1197 Cooked, drained ................... 1 cup ..................180 94 36 2 1 0.1 Tr 0.2

1198 Winter (all varieties), baked,

cubes .................................. 1 cup ..................205 89 80 2 1 0.3 0.1 0.5

1199 Winter, butternut, frozen,

cooked, mashed ................. 1 cup ..................240 88 94 3 Tr Tr Tr 0.1

Sweetpotatoes

Cooked (2" dia, 5" long raw)

1200 Baked, with skin .................. 1 potato..............146 73 150 3 Tr Tr Tr 0.1

1201 Boiled, without skin............. 1 potato..............156 73 164 3 Tr 0.1 Tr 0.2
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

85

0 8 0.6 4 0.4 126 10 0 0 0.03 0.01 0.7 2 1172

0 33 3.1 12 1.3 501 37 0 0 0.12 0.03 3.1 9 1173

29 32 4.8 103 0.5 489 697 378 44 0.23 0.11 1.4 20 1174

4 37 4.2 55 0.6 628 636 40 13 0.18 0.08 2.3 14 1175

4 35 4.2 55 0.5 607 620 355 42 0.18 0.08 2.3 13 1176

73 22 1.5 18 1.2 597 386 109 11 0.10 0.13 1.6 17 1177

0 24 2.5 24 1.2 300 589 13 2 0.15 0.06 1.7 5 1178

170 28 3.3 48 1.6 635 1,323 523 83 0.19 0.15 2.2 25 1179

27 31 2.7 88 0.9 497 835 363 51 0.05 0.14 2.5 8 1180

29 26 4.7 140 1.4 926 821 331 47 0.17 0.23 2.6 26 1181

0 12 2.7 37 1.4 564 2 2,651 265 0.08 0.19 1.0 12 1182

0 20 7.1 64 3.4 505 12 54,037 5,405 0.06 0.13 0.9 10 1183

0 Tr 0.1 1 Tr 10 1 Tr Tr Tr Tr Tr 1 1184

0 15 3.1 82 0.9 554 34 954 95 0.14 0.07 1.2 32 1185

0 10 5.9 71 3.5 401 1,560 42 5 0.05 0.05 0.3 35 1186

0 1 0.1 17 0.3 9 23 12 1 0.01 0.02 Tr Tr 1187

0 Tr Tr 1 0.3 14 10 6 1 0.02 0.04 0.1 Tr 1188

0 2 0.2 4 0.1 33 1 119 12 0.01 Tr Tr 1 1189

0 20 7.6 261 4.5 970 25 281 29 0.47 0.28 2.3 31 1190

0 1 0.8 30 0.8 167 24 2,015 202 0.02 0.06 0.2 8 1191

0 Tr 0.3 10 0.3 56 8 672 67 0.01 0.02 0.1 3 1192

0 7 4.3 245 6.4 839 126 14,742 1,474 0.17 0.42 0.9 18 1193

0 10 5.7 277 2.9 566 163 14,790 1,478 0.11 0.32 0.8 23 1194

0 7 5.1 272 4.9 740 58 18,781 1,879 0.03 0.30 0.8 31 1195

0 5 2.1 23 0.5 220 2 221 23 0.07 0.04 0.6 17 1196

0 8 2.5 49 0.6 346 2 517 52 0.08 0.07 0.9 10 1197

0 18 5.7 29 0.7 896 2 7,292 730 0.17 0.05 1.4 20 1198

0 24 2.2 46 1.4 319 5 8,014 802 0.12 0.09 1.1 8 1199

0 35 4.4 41 0.7 508 15 31,860 3,186 0.11 0.19 0.9 36 1200

0 38 2.8 33 0.9 287 20 26,604 2,660 0.08 0.22 1.0 27 1201
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

86

Vegetables and Vegetable Products (continued)

Sweetpotatoes (continued)

1202 Candied (21⁄2" x 2" piece)....... 1 piece ...............105 67 144 1 3 1.4 0.7 0.2

Canned

1203 Syrup pack, drained ............. 1 cup ..................196 72 212 3 1 0.1 Tr 0.3

1204 Vacuum pack, mashed ......... 1 cup ..................255 76 232 4 1 0.1 Tr 0.2

1205 Tomatillos, raw.......................... 1 medium ............34 92 11 Tr Tr Tr 0.1 0.1

Tomatoes

Raw, year round average

1206 Chopped or sliced ................ 1 cup ..................180 94 38 2 1 0.1 0.1 0.2

1207 Slice, medium, 1⁄4" thick...... 1 slice ..................20 94 4 Tr Tr Tr Tr Tr

Whole

1208 Cherry ................................ 1 cherry ...............17 94 4 Tr Tr Tr Tr Tr

1209 Medium, 23⁄5" dia .............. 1 tomato ............123 94 26 1 Tr 0.1 0.1 0.2

1210 Canned, solids and liquid ....... 1 cup ..................240 94 46 2 Tr Tr Tr 0.1

Sun dried

1211 Plain...................................... 1 piece ...................2 15 5 Tr Tr Tr Tr Tr

1212 Packed in oil, drained .......... 1 piece ...................3 54 6 Tr Tr 0.1 0.3 0.1

1213 Tomato juice, canned, with

salt added ............................. 1 cup ..................243 94 41 2 Tr Tr Tr 0.1

Tomato products, canned

1214 Paste ...................................... 1 cup ..................262 74 215 10 1 0.2 0.2 0.6

1215 Puree ...................................... 1 cup ..................250 87 100 4 Tr 0.1 0.1 0.2

1216 Sauce ...................................... 1 cup ..................245 89 74 3 Tr 0.1 0.1 0.2

Spaghetti/marinara/pasta

sauce. See Soups, Sauces,

and Gravies.

1217 Stewed..................................... 1 cup ..................255 91 71 2 Tr Tr 0.1 0.1

1218 Turnips, cooked, cubes.............. 1 cup ..................156 94 33 1 Tr Tr Tr 0.1

Turnip greens, cooked, drained

1219 From raw (leaves and

stems)................................. 1 cup ..................144 93 29 2 Tr 0.1 Tr 0.1

1220 From frozen (chopped)........... 1 cup ..................164 90 49 5 1 0.2 Tr 0.3

1221 Vegetable juice cocktail,

canned .................................. 1 cup ..................242 94 46 2 Tr Tr Tr 0.1

Vegetables, mixed

1222 Canned, drained...................... 1 cup ..................163 87 77 4 Tr 0.1 Tr 0.2

1223 Frozen, cooked, drained ......... 1 cup ..................182 83 107 5 Tr 0.1 Tr 0.1

1224 Waterchestnuts, canned, slices,

solids and liquids ................. 1 cup ..................140 86 70 1 Tr Tr Tr Tr

Miscellaneous Items

1225 Bacon bits, meatless.................. 1 tbsp .....................7 8 31 2 2 0.3 0.4 0.9

Baking powders for home use

Double acting

1226 Sodium aluminum sulfate.... 1 tsp .......................5 5 2 0 0 0.0 0.0 0.0

1227 Straight phosphate ............... 1 tsp .......................5 4 2 Tr 0 0.0 0.0 0.0

1228 Low sodium ............................ 1 tsp .......................5 6 5 Tr Tr Tr Tr Tr

1229 Baking soda ............................... 1 tsp .......................5 Tr 0 0 0 0.0 0.0 0.0

1230 Beef jerky .................................. 1 large piece ........20 23 81 7 5 2.1 2.2 0.2

1231 Catsup ...................................... 1 cup ..................240 67 250 4 1 0.1 0.1 0.4

1232 1 tbsp ...................15 67 16 Tr Tr Tr Tr Tr

1233 1 packet .................6 67 6 Tr Tr Tr Tr Tr

1234 Celery seed ................................ 1 tsp .......................2 6 8 Tr 1 Tr 0.3 0.1

1235 Chili powder .............................. 1 tsp .......................3 8 8 Tr Tr 0.1 0.1 0.2

Chocolate, unsweetened, baking

1236 Solid ...................................... 1 square ...............28 1 148 3 16 9.2 5.2 0.5

1237 Liquid...................................... 1 oz ......................28 1 134 3 14 7.2 2.6 3.0

*For product with no salt added: If salt added, consult the nutrition label for sodium value.
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

87

8 29 2.5 27 1.2 198 74 4,398 440 0.02 0.04 0.4 7 1202

0 50 5.9 33 1.9 378 76 14,028 1,403 0.05 0.07 0.7 21 1203

0 54 4.6 56 2.3 796 135 20,357 2,035 0.09 0.15 1.9 67 1204

0 2 0.6 2 0.2 91 Tr 39 4 0.01 0.01 0.6 4 1205

0 8 2.0 9 0.8 400 16 1,121 112 0.11 0.09 1.1 34 1206

0 1 0.2 1 0.1 44 2 125 12 0.01 0.01 0.1 4 1207

0 1 0.2 1 0.1 38 2 106 11 0.01 0.01 0.1 3 1208

0 6 1.4 6 0.6 273 11 766 76 0.07 0.06 0.8 23 1209

0 10 2.4 72 1.3 530 355 1,428 144 0.11 0.07 1.8 34 1210

0 1 0.2 2 0.2 69 42 17 2 0.01 0.01 0.2 1 1211

0 1 0.2 1 0.1 47 8 39 4 0.01 0.01 0.1 3 1212

0 10 1.0 22 1.4 535 877 1,351 136 0.11 0.08 1.6 44 1213

0 51 10.7 92 5.1 2,455 231 6,406 639 0.41 0.50 8.4 111 1214

0 24 5.0 43 3.1 1,065 85* 3,188 320 0.18 0.14 4.3 26 1215

0 18 3.4 34 1.9 909 1,482 2,399 240 0.16 0.14 2.8 32 1216

0 17 2.6 84 1.9 607 564 1,380 138 0.12 0.09 1.8 29 1217

0 8 3.1 34 0.3 211 78 0 0 0.04 0.04 0.5 18 1218

0 6 5.0 197 1.2 292 42 7,917 792 0.06 0.10 0.6 39 1219

0 8 5.6 249 3.2 367 25 13,079 1,309 0.09 0.12 0.8 36 1220

0 11 1.9 27 1.0 467 653 2,831 283 0.10 0.07 1.8 67 1221

0 15 4.9 44 1.7 474 243 18,985 1,899 0.07 0.08 0.9 8 1222

0 24 8.0 46 1.5 308 64 7,784 779 0.13 0.22 1.5 6 1223

0 17 3.5 6 1.2 165 11 6 0 0.02 0.03 0.5 2 1224

0 2 0.7 7 0.1 10 124 0 0 0.04 Tr 0.1 Tr 1225

0 1 Tr 270 0.5 1 488 0 0 0.00 0.00 0.0 0 1226

0 1 Tr 339 0.5 Tr 363 0 0 0.00 0.00 0.0 0 1227

0 2 0.1 217 0.4 505 5 0 0 0.00 0.00 0.0 0 1228

0 0 0.0 0 0.0 0 1,259 0 0 0.00 0.00 0.0 0 1229

10 2 0.4 4 1.1 118 438 0 0 0.03 0.03 0.3 0 1230

0 65 3.1 46 1.7 1,154 2,846 2,438 245 0.21 0.18 3.3 36 1231

0 4 0.2 3 0.1 72 178 152 15 0.01 0.01 0.2 2 1232

0 2 0.1 1 Tr 29 71 61 6 0.01 Tr 0.1 1 1233

0 1 0.2 35 0.9 28 3 1 Tr 0.01 0.01 0.1 Tr 1234

0 1 0.9 7 0.4 50 26 908 91 0.01 0.02 0.2 2 1235

0 8 4.4 21 1.8 236 4 28 3 0.02 0.05 0.3 0 1236

0 10 5.1 15 1.2 331 3 3 Tr 0.01 0.08 0.6 0 1237
Table 9. Nutritive Value of the Edible Part of Food

Fatty acids

Mono- PolyMeasure Pro- Total Satu- unsatu- unsatuFood of edible Weight Water Calories tein fat rated rated rated

No. Food Description portion (g) (%) (kcal) (g) (g) (g) (g) (g)

88

Miscellaneous Items (continued)

1238 Cinnamon .................................. 1 tsp .......................2 10 6 Tr Tr Tr Tr Tr

1239 Cocoa powder, unsweetened..... 1 cup ....................86 3 197 17 12 6.9 3.9 0.4

1240 1 tbsp .....................5 3 12 1 1 0.4 0.2 Tr

1241 Cream of tartar .......................... 1 tsp .......................3 2 8 0 0 0.0 0.0 0.0

1242 Curry powder............................. 1 tsp .......................2 10 7 Tr Tr Tr 0.1 0.1

1243 Garlic powder ............................ 1 tsp .......................3 6 9 Tr Tr Tr Tr Tr

1244 Horseradish, prepared ............... 1 tsp .......................5 85 2 Tr Tr Tr Tr Tr

1245 Mustard, prepared, yellow ........ 1 tsp or 1 packet....5 82 3 Tr Tr Tr 0.1 Tr

Olives, canned

1246 Pickled, green ......................... 5 medium ............17 78 20 Tr 2 0.3 1.6 0.2

1247 Ripe, black .............................. 5 large..................22 80 25 Tr 2 0.3 1.7 0.2

1248 Onion powder ............................ 1 tsp .......................2 5 7 Tr Tr Tr Tr Tr

1249 Oregano, ground........................ 1 tsp .......................2 7 5 Tr Tr Tr Tr 0.1

1250 Paprika ...................................... 1 tsp .......................2 10 6 Tr Tr Tr Tr 0.2

1251 Parsley, dried ............................. 1 tbsp .....................1 9 4 Tr Tr Tr Tr Tr

1252 Pepper, black ............................. 1 tsp .......................2 11 5 Tr Tr Tr Tr Tr

Pickles, cucumber

1253 Dill, whole, medium (33⁄4"

long)................................... 1 pickle ................65 92 12 Tr Tr Tr Tr 0.1

1254 Fresh (bread and butter

pickles), slices 11⁄2" dia,

1⁄4" thick............................. 3 slices.................24 79 18 Tr Tr Tr Tr Tr

1255 Pickle relish, sweet ................... 1 tbsp ...................15 62 20 Tr Tr Tr Tr Tr

1256 Pork skins/rinds, plain .............. 1 oz ......................28 2 155 17 9 3.2 4.2 1.0

Potato chips

Regular

Plain

1257 Salted ................................. 1 oz ......................28 2 152 2 10 3.1 2.8 3.5

1258 Unsalted............................. 1 oz ......................28 2 152 2 10 3.1 2.8 3.5

1259 Barbecue flavor .................... 1 oz ......................28 2 139 2 9 2.3 1.9 4.6

1260 Sour cream and onion

flavor ............................... 1 oz ......................28 2 151 2 10 2.5 1.7 4.9

1261 Reduced fat .......................... 1 oz ......................28 1 134 2 6 1.2 1.4 3.1

1262 Fat free, made with

olestra.............................. 1 oz ......................28 2 75 2 Tr Tr 0.1 0.1

Made from dried potatoes

1263 Plain...................................... 1 oz ......................28 1 158 2 11 2.7 2.1 5.7

1264 Sour cream and onion

flavor ............................... 1 oz ......................28 2 155 2 10 2.7 2.0 5.3

1265 Reduced fat .......................... 1 oz ......................28 1 142 2 7 1.5 1.7 3.8

1266 Salt ...................................... 1 tsp .......................6 Tr 0 0 0 0.0 0.0 0.0

Trail mix

1267 Regular, with raisins,

chocolate chips, salted

nuts and seeds.................... 1 cup ..................146 7 707 21 47 8.9 19.8 16.5

1268 Tropical ................................... 1 cup ..................140 9 570 9 24 11.9 3.5 7.2

1269 Vanilla extract ........................... 1 tsp .......................4 53 12 Tr Tr Tr Tr Tr

Vinegar

1270 Cider ...................................... 1 tbsp ...................15 94 2 0 0 0.0 0.0 0.0

1271 Distilled .................................. 1 tbsp ...................17 95 2 0 0 0.0 0.0 0.0

Yeast, baker’s

1272 Dry, active............................... 1 pkg......................7 8 21 3 Tr Tr 0.2 Tr

1273 1 tsp .......................4 8 12 2 Tr Tr 0.1 Tr

1274 Compressed............................. 1 cake ..................17 69 18 1 Tr Tr 0.2 Tr
Choles- Carbo- Total Potas- Ribo- Ascorterol hydrate dietary Calcium Iron sium Sodium Vitamin A Thiamin flavin Niacin bic acid Food

(mg) (g) fiber (g) (mg) (mg) (mg) (mg) (IU) (RE) (mg) (mg) (mg) (mg) No.

89

0 2 1.2 28 0.9 11 1 6 1 Tr Tr Tr 1 1238

0 47 28.6 110 11.9 1,311 18 17 2 0.07 0.21 1.9 0 1239

0 3 1.8 7 0.7 82 1 1 Tr Tr 0.01 0.1 0 1240

0 2 Tr Tr 0.1 495 2 0 0 0.00 0.00 0.0 0 1241

0 1 0.7 10 0.6 31 1 20 2 0.01 0.01 0.1 Tr 1242

0 2 0.3 2 0.1 31 1 0 0 0.01 Tr Tr 1 1243

0 1 0.2 3 Tr 12 16 Tr 0 Tr Tr Tr 1 1244

0 Tr 0.2 4 0.1 8 56 7 1 Tr Tr Tr Tr 1245

0 Tr 0.2 10 0.3 9 408 51 5 0.00 0.00 Tr 0 1246

0 1 0.7 19 0.7 2 192 89 9 Tr 0.00 Tr Tr 1247

0 2 0.1 8 0.1 20 1 0 0 0.01 Tr Tr Tr 1248

0 1 0.6 24 0.7 25 Tr 104 10 0.01 Tr 0.1 1 1249

0 1 0.4 4 0.5 49 1 1,273 127 0.01 0.04 0.3 1 1250

0 1 0.4 19 1.3 49 6 303 30 Tr 0.02 0.1 2 1251

0 1 0.6 9 0.6 26 1 4 Tr Tr 0.01 Tr Tr 1252

0 3 0.8 6 0.3 75 833 214 21 0.01 0.02 Tr 1 1253

0 4 0.4 8 0.1 48 162 34 3 0.00 0.01 0.0 2 1254

0 5 0.2 Tr 0.1 4 122 23 2 0.00 Tr Tr Tr 1255

27 0 0.0 9 0.2 36 521 37 11 0.03 0.08 0.4 Tr 1256

0 15 1.3 7 0.5 361 168 0 0 0.05 0.06 1.1 9 1257

0 15 1.4 7 0.5 361 2 0 0 0.05 0.06 1.1 9 1258

0 15 1.2 14 0.5 357 213 62 6 0.06 0.06 1.3 10 1259

2 15 1.5 20 0.5 377 177 48 6 0.05 0.06 1.1 11 1260

0 19 1.7 6 0.4 494 139 0 0 0.06 0.08 2.0 7 1261

0 17 1.1 10 0.4 366 185 1,469 441 0.10 0.02 1.3 8 1262

0 14 1.0 7 0.4 286 186 0 0 0.06 0.03 0.9 2 1263

1 15 0.3 18 0.4 141 204 214 28 0.05 0.03 0.7 3 1264

0 18 1.0 10 0.4 285 121 0 0 0.05 0.02 1.2 3 1265

0 0 0.0 1 Tr Tr 2,325 0 0 0.00 0.00 0.0 0 1266

6 66 8.8 159 4.9 946 177 64 7 0.60 0.33 6.4 2 1267

0 92 10.6 80 3.7 993 14 69 7 0.63 0.16 2.1 11 1268

0 1 0.0 Tr Tr 6 Tr 0 0 Tr Tr Tr 0 1269

0 1 0.0 1 0.1 15 Tr 0 0 0.00 0.00 0.0 0 1270

0 1 0.0 0 0.0 2 Tr 0 0 0.00 0.00 0.0 0 1271

0 3 1.5 4 1.2 140 4 Tr 0 0.17 0.38 2.8 Tr 1272

0 2 0.8 3 0.7 80 2 Tr 0 0.09 0.22 1.6 Tr 1273

0 3 1.4 3 0.6 102 5 0 0 0.32 0.19 2.1 Tr 1274
90

Index for Table 9

A

Alcoholic beverages ..................................................... 14

Alfalfa sprouts .............................................................. 76

Almonds ....................................................................... 52

Apple butter. See Fruit butter, apple.

Apple juice ................................................................... 28

Apples........................................................................... 28

Applesauce ................................................................... 28

Apricot nectar............................................................... 28

Apricots ........................................................................ 28

Artichokes .................................................................... 76

Asian pear..................................................................... 28

Asparagus ..................................................................... 76

Avocados ...................................................................... 30

B

Bacon............................................................................ 58

Bacon bits ..................................................................... 86

Bagels ........................................................................... 36

Baked beans.................................................................. 52

Baking powders............................................................ 86

Baking soda .................................................................. 86

Bamboo shoots ............................................................. 76

Banana bread ................................................................ 36

Bananas ........................................................................ 30

Barbecue sauce............................................................. 70

Barley, pearled.............................................................. 36

Bean sprouts, mung...................................................... 76

Bean with pork soup .................................................... 68

Beans

Dry ........................................................................... 52

Lima

Immature............................................................. 76

Mature, dry ......................................................... 52

Snap ......................................................................... 76

Beef ............................................................................ 56

Beef bouillon ................................................................ 70

Beef broth..................................................................... 68

Beef jerky ..................................................................... 86

Beef macaroni .............................................................. 60

Beef noodle soup.......................................................... 68

Beef stew ...................................................................... 60

Beef stock..................................................................... 70

Beer ............................................................................ 14

Beet greens ................................................................... 76

Beets ............................................................................ 76

Berries. See type.

Beverages ................................................................14-16

Biscuits ......................................................................... 36

Biscuit with egg and sausage ....................................... 62

Black-eyed peas

Immature.................................................................. 76

Mature, dry .............................................................. 54

Blackberries.................................................................. 30

Blue cheese................................................................... 16

Blue cheese dressing .................................................... 24

Blueberries ................................................................... 30

Bok choy. See Pak-choi cabbage.

Bologna ........................................................................ 58

Bouillon ........................................................................ 68

Braunschweiger............................................................ 58

Brazil nuts .................................................................... 54

Bread .......................................................................36-38

Bread crumbs................................................................ 38

Bread stuffing............................................................... 38

Breakfast bar ................................................................ 38

Breakfast cereals

Hot type, cooked...................................................... 38

Ready to eat ........................................................38-42

Broccoli ........................................................................ 76

Brown and serve sausages ........................................... 58

Brownies....................................................................... 42

Brussels sprouts............................................................ 78

Buckwheat flour ........................................................... 42

Buckwheat groats ......................................................... 42

Bulgur ........................................................................... 42

Burrito .......................................................................... 62

Butter ............................................................................ 22

Buttermilk..................................................................... 20

C

Cabbage ........................................................................ 78

Caesar dressing............................................................. 24

Cakes .......................................................................42-44

Camembert ................................................................... 16

Candy.......................................................................70-72

Cantaloupe.................................................................... 32

Carbonated beverages .................................................. 14

Carambola .................................................................... 30

Caramel candy.............................................................. 70

Carob ............................................................................ 70

Carob flour ................................................................... 54

Carrot juice ................................................................... 78

Carrots .......................................................................... 78

Cashew nuts.................................................................. 54

Catfish .......................................................................... 26

Catsup........................................................................... 86

Cauliflower................................................................... 78

Celery ........................................................................... 78

Celery seed ................................................................... 86

Cereals, breakfast ....................................................38-42

Challah. See Egg bread.

Cheddar cheese............................................................. 16

Cheese .....................................................................16-18

Cheese sauce ................................................................ 70

Cheeseburger ................................................................ 62

Cheesecake ................................................................... 44

Cheese-flavor puffs or twists ....................................... 44

Cherries ........................................................................ 30

Chestnuts ...................................................................... 54

CHEX mix.................................................................... 44
91

Chicken......................................................................... 66

Chicken potpie ............................................................. 60

Chicken soup

Broth ........................................................................ 68

Cream of .................................................................. 68

Stock ........................................................................ 70

With noodles...................................................... 68, 70

With rice .................................................................. 68

With rice and vegetables ......................................... 68

Chickpeas ..................................................................... 54

Chili con carne ............................................................. 60

Chili powder ................................................................. 86

Chili sauce. See Tomato, chili sauce.

Chimichanga................................................................. 62

Chips

Corn ......................................................................... 46

Potato ....................................................................... 88

Tortilla ..................................................................... 52

Chives, raw................................................................... 78

Chocolate

Baking...................................................................... 86

Candy..................................................................70-72

Chocolate-flavored beverages...................................... 14

Chocolate-flavored syrup or topping ........................... 74

Chocolate milk ............................................................. 70

Chocolate pudding ....................................................... 74

Cilantro, raw................................................................. 78

Cinnamon ..................................................................... 88

Clam chowder

Manhattan ................................................................ 68

New England ........................................................... 68

Clams............................................................................ 26

Club soda...................................................................... 14

Cocoa............................................................................ 14

Cocoa powder, unsweetened........................................ 88

Coconut ........................................................................ 54

Cod ............................................................................... 26

Coffee ........................................................................... 14

Cola-type beverages ..................................................... 14

Coleslaw ................................................................. 62, 78

Collards ........................................................................ 78

Cookies ....................................................................44-46

Corn chips .................................................................... 46

Corndog ........................................................................ 64

Corn (hominy) grits...................................................... 38

Corn, sweet................................................................... 78

Corn syrup .................................................................... 74

Corned beef .................................................................. 56

Cornbread ..................................................................... 46

Cornmeal ...................................................................... 46

Cornstarch .................................................................... 46

Cottage cheese.............................................................. 18

Couscous ...................................................................... 46

Cowpeas. See Black-eyed peas.

Crab .............................................................................. 26

Crab cake...................................................................... 26

Crabmeat ...................................................................... 26

Cracked wheat bread .................................................... 36

Crackers........................................................................ 46

Cranberries, dried, sweetened ...................................... 30

Cranberry juice cocktail ............................................... 16

Cranberry sauce............................................................ 30

Cream

Half-and-half ........................................................... 18

Light, coffee, or table .............................................. 18

Sour.......................................................................... 20

Whipped topping ..................................................... 18

Whipping ................................................................. 18

Cream cheese................................................................ 18

Cream of chicken soup................................................. 68

Cream of mushroom soup ............................................ 68

Cream of tartar ............................................................. 88

Cream products, imitation............................................ 20

Croissant....................................................................... 46

Croissant with egg, cheese, bacon ............................... 62

Cucumbers.................................................................... 80

Cupcakes. See under Cakes.

Curry powder................................................................ 88

D

Dandelion greens.......................................................... 80

Danish pastry.......................................................... 46, 62

Daiquiri......................................................................... 14

Dates ............................................................................. 30

Diet carbonated beverage............................................. 14

Dill weed, raw .............................................................. 80

Doughnuts .................................................................... 46

Duck ............................................................................. 66

E

Eclair ............................................................................ 46

Egg bread...................................................................... 36

Egg substitute ............................................................... 22

Eggnog.......................................................................... 22

Eggplant ....................................................................... 80

Eggs .............................................................................. 22

Enchilada ...................................................................... 62

Endive, curly ................................................................ 80

English muffin.............................................................. 46

English muffin, egg, cheese, and bacon....................... 62

Espresso coffee............................................................. 14

F

Fast foods ................................................................60-64

Feta cheese ................................................................... 18

Figs ............................................................................... 30

Filberts. See Hazelnuts.

Fish. See also under type of fish.

Fillet, battered or breaded ....................................... 26

Sandwich ................................................................. 62

Sticks ....................................................................... 26

Stock ........................................................................ 70

Flounder ....................................................................... 26
92

Frankfurter. See also Hot dog (fast food).

Chicken.................................................................... 66

Meat ......................................................................... 60

French bread................................................................. 36

French dressing ...................................................... 24, 26

French toast .................................................................. 48

Frosting......................................................................... 72

Frozen desserts

Dairy ........................................................................ 20

Nondairy .................................................................. 72

Frozen yogurt ............................................................... 20

Fruit and juice bar ........................................................ 72

Fruit butter, apple ......................................................... 72

Fruit cocktail ................................................................ 30

Fruit drinks ................................................................... 76

Fruit-flavored soda beverages...................................... 14

Fruit juices...............................................................28-36

Fruit punch drink.......................................................... 16

Fruitcake ....................................................................... 42

Fudge ............................................................................ 72

G

Garlic, raw .................................................................... 80

Garlic powder............................................................... 88

Gelatin dessert.............................................................. 72

Gin ................................................................................ 14

Ginger ale ..................................................................... 14

Gingerbread.................................................................. 42

Granola bar ................................................................... 48

Grape drink................................................................... 16

Grape juice ................................................................... 32

Grape soda.................................................................... 14

Grapefruit ..................................................................... 30

Grapefruit juice ............................................................ 30

Grapes........................................................................... 30

Gravies ......................................................................... 70

Greens. See under type of vegetable.

Grits. See Corn (hominy) grits.

Ground beef.................................................................. 56

Ground turkey .............................................................. 66

Gumdrops ..................................................................... 72

Gummy candies............................................................ 72

H

Haddock ....................................................................... 26

Halibut .......................................................................... 26

Ham .............................................................................. 58

Hamburger

Ground beef ............................................................. 56

Sandwich ................................................................. 64

Hard candy ................................................................... 72

Hazelnuts ...................................................................... 54

Hearts of palm .............................................................. 80

Herring, pickled............................................................ 26

Hoisin sauce ................................................................. 70

Hominy grits. See Corn (hominy) grits.

Honey ........................................................................... 74

Honeydew melon ......................................................... 32

Horseradish, prepared .................................................. 88

Hot dog (fast food) See also Frankfurter. .................... 64

Hummus ....................................................................... 54

Hush puppies ................................................................ 64

I

Ice cream ...................................................................... 20

Ice cream sundae .......................................................... 62

Ice milk. See also Ice cream, light. .............................. 62

Ice pop .......................................................................... 72

Icing. See Frosting.

Indian fry (navajo) bread ............................................. 36

Italian bread.................................................................. 36

Italian dressing ............................................................. 24

Italian ices .................................................................... 72

J

Jams .............................................................................. 74

Jellies ............................................................................ 74

Jelly beans .................................................................... 72

Jerusalem artichoke ...................................................... 80

K

Kale .............................................................................. 80

Kasha. See Buckwheat groats.

Kelp .............................................................................. 84

Ketchup. See Catsup.

Kiwifruit ....................................................................... 32

Kohlrabi........................................................................ 80

L

Lamb........................................................................56-58

Lard .............................................................................. 22

Leeks ............................................................................ 80

Lemon juice.................................................................. 32

Lemon-lime soda.......................................................... 14

Lemonade ..................................................................... 16

Lemons ......................................................................... 32

Lentils ........................................................................... 54

Lettuce .......................................................................... 80

Lima beans

Immature.................................................................. 76

Mature, dry .............................................................. 52

Lime juice..................................................................... 32

Liqueur, coffee ............................................................. 14

Liver

Beef.......................................................................... 56

Chicken.................................................................... 66

Lobster.......................................................................... 26

Luncheon meat ........................................................58-60

M

Macadamia nuts ........................................................... 54

Macaroni....................................................................... 48
93

Macaroni and cheese .................................................... 60

Malted milk beverages ................................................. 16

Mandarin oranges. See Tangerines.

Mangos ......................................................................... 32

Maple syrup.................................................................. 74

Margarine ................................................................22-24

Margarine-butter blend ................................................ 24

Marinara sauce ............................................................. 70

Marshmallows .............................................................. 72

Matzo............................................................................ 48

Mayonnaise .................................................................. 24

Meatless burger ............................................................ 60

Melons .......................................................................... 32

Milk .............................................................................. 20

Milk beverages ........................................................20-22

Milk chocolate candy ................................................... 70

Milk shake .................................................................... 22

Minestrone soup ........................................................... 68

Miso.............................................................................. 54

Mixed fruit, frozen ....................................................... 32

Mixed grain bread ........................................................ 36

Mixed nuts.................................................................... 54

Molasses ....................................................................... 74

Mozzarella cheese ........................................................ 18

Muenster cheese ........................................................... 18

Muffins ......................................................................... 48

Mushroom soup, cream of ........................................... 68

Mushrooms................................................................... 80

Mustard, prepared ........................................................ 88

Mustard greens ............................................................. 80

N

Nacho cheese sauce...................................................... 70

Nachos .......................................................................... 64

Nectarines..................................................................... 32

Neufchatel .................................................................... 18

Noodles, chow mein..................................................... 48

Noodles, egg................................................................. 48

Noodle soup............................................................. 68,70

NUTRI-GRAIN cereal bar........................................... 48

O

Oat bran ........................................................................ 48

Oatmeal bread .............................................................. 36

Oatmeal cereal.............................................................. 38

Ocean perch.................................................................. 26

Oils, salad or cooking................................................... 24

Okra .............................................................................. 80

Olives............................................................................ 88

Onion powder ............................................................... 88

Onion rings ................................................................... 82

Onion soup ................................................................... 70

Onions .......................................................................... 80

Orange juice ................................................................. 32

Orange soda.................................................................. 14

Oranges......................................................................... 32

Oregano ........................................................................ 88

Oriental snack mix ....................................................... 48

Oysters.......................................................................... 26

P

Pak-choi cabbage ......................................................... 78

Pancake syrup. See Syrup, table blend.

Pancakes ....................................................................... 48

Papayas ......................................................................... 32

Paprika.......................................................................... 88

Parmesan cheese........................................................... 18

Parsley ..............................................................................

Dried ........................................................................ 88

Raw .......................................................................... 82

Parsnips ........................................................................ 82

Pasta sauce.................................................................... 70

Pasta with meatballs..................................................... 60

Pasteurized process cheese .......................................... 18

Pasteurized process cheese food .................................. 18

Pasteurized process cheese spread............................... 18

Peaches ......................................................................... 34

Peanut butter................................................................. 54

Peanuts ......................................................................... 54

Pears ............................................................................. 34

Pea soup........................................................................ 68

Peas

Edible pod................................................................ 82

Green ....................................................................... 82

Split, dry .................................................................. 54

Pecans ........................................................................... 54

Pepper or hot sauce ...................................................... 70

Pepper, black ................................................................ 88

Pepper-type soda .......................................................... 14

Peppers ......................................................................... 82

Perch, Ocean................................................................. 26

Pe-tsai cabbage ............................................................. 78

Pickle relish .................................................................. 88

Pickles .......................................................................... 88

Pie crust ........................................................................ 48

Pie filling

Apple ....................................................................... 28

Cherry ...................................................................... 30

Pies, baked.................................................................... 50

Pies, fried................................................................ 50, 62

Pimento......................................................................... 82

Pina colada ................................................................... 14

Pineapple ...................................................................... 34

Pineapple-grapefruit juice drink .................................. 16

Pineapple juice ............................................................. 34

Pineapple-orange juice drink ....................................... 16

Pine nuts ....................................................................... 54

Pistachio nuts ............................................................... 54

Pita bread...................................................................... 36

Pizza ............................................................................. 64

Plantain......................................................................... 34

Plums ............................................................................ 34

Pollock.......................................................................... 26

Popcorn......................................................................... 50
94

Popcorn cakes............................................................... 50

Popsicle. See Ice pop.

Pork

Cured (ham)............................................................. 58

Fresh ........................................................................ 58

Pork sausage ................................................................. 60

Pork skins ..................................................................... 88

Potato chips .................................................................. 88

Potatoes ........................................................................ 82

Potato products

Au gratin .................................................................. 82

French fried ............................................................. 82

Hashed brown.......................................................... 84

Mashed .................................................................... 84

Potato pancakes ....................................................... 84

Potato puffs.............................................................. 84

Potato salad.............................................................. 84

Scalloped ................................................................. 84

Pretzels ......................................................................... 50

Provolone cheese.......................................................... 18

Preserves. See Jams and preserves.

Prune juice.................................................................... 34

Prunes ........................................................................... 34

Puddings ....................................................................... 74

Pumpernickel bread...................................................... 38

Pumpkin ....................................................................... 84

Pumpkin seed kernels................................................... 54

R

Radishes ....................................................................... 84

Raisin bread.................................................................. 38

Raisins .......................................................................... 34

Raspberries ................................................................... 34

Refried beans................................................................ 54

Relish, pickle ................................................................ 88

Rhubarb ........................................................................ 34

Rice............................................................................... 50

Rice beverage (RICE DREAM)................................... 16

Rice cakes..................................................................... 50

RICE KRISPIES Treat Squares ................................... 50

Rice pudding ................................................................ 74

Ricotta cheese............................................................... 18

Roast beef ..................................................................... 56

Roast beef sandwich..................................................... 64

Rockfish ....................................................................... 26

Rolls.............................................................................. 50

Root beer ...................................................................... 14

Roughy, orange ............................................................ 28

Rum .............................................................................. 14

Russian dressing........................................................... 24

Rutabagas ..................................................................... 84

Rye bread...................................................................... 38

S

Salad, tossed (fast food) ............................................... 64

Salad dressings ........................................................24-26

Salami ........................................................................... 60

Salmon.......................................................................... 28

Salsa.............................................................................. 70

Salt................................................................................ 88

Sandwich spread ( pork, beef) ..................................... 60

Sandwiches. See under type of filling or Submarine.

Sardines ........................................................................ 28

Sauces ........................................................................... 70

Sauerkraut..................................................................... 84

Sausages ..................................................................58-60

Scallops ........................................................................ 28

Seaweed........................................................................ 84

Seeds, edible. See under type of seed.

Sesame seeds ................................................................ 54

Shakes (fast food)......................................................... 64

Shallots ......................................................................... 84

Sherbet.......................................................................... 20

Shortening .................................................................... 26

Shrimp .......................................................................... 28

Snap beans.................................................................... 76

Sodas. See Carbonated beverages.

Sole. See Flounder or sole. .......................................... 26

Soups .......................................................................68-70

Sour cream.................................................................... 20

Sourdough bread. See French or vienna bread.

Southern peas. See Black-eyed peas.

Soy milk ....................................................................... 54

Soy products ............................................................54-56

Soy sauce ...................................................................... 70

Soybeans................................................................. 54, 84

Spaghetti....................................................................... 50

Spaghetti bolognese ..................................................... 60

Spaghetti in tomato sauce with cheese ........................ 60

Spaghetti sauce............................................................. 70

Spices. See type of spice.

Spinach ......................................................................... 84

Spinach souffle ............................................................. 60

Spirulina ....................................................................... 84

Sprouts

Alfalfa...................................................................... 76

Mung bean ............................................................... 76

Squash .......................................................................... 84

Squash seed kernels ..................................................... 54

Starfruit. See Carambola.

Steak ............................................................................. 56

Strawberries.................................................................. 36

Stuffing. See Bread stuffing

Submarine sandwich .................................................... 64

Sugars ........................................................................... 74

Sunchoke. See Jerusalem artichoke

Sunflower seeds ........................................................... 56

Sweetpotatoes..........................................................84-86

Sweet rolls .................................................................... 50

Swiss cheese ................................................................. 18

Swordfish ..................................................................... 28

Syrups ........................................................................... 74
95

T

Taco, beef ..................................................................... 64

Taco salad ..................................................................... 64

Taco shell...................................................................... 52

Tahini............................................................................ 56

Tangerine juice ............................................................. 36

Tangerines .................................................................... 36

Tapioca, pearl, dry........................................................ 52

Tapioca pudding ........................................................... 74

Tea ................................................................................ 16

Teriyaki sauce............................................................... 70

Thousand island dressing ............................................. 24

Toaster pastries............................................................. 52

Tofu .............................................................................. 56

Tomatillos..................................................................... 86

Tomato

Chili sauce ............................................................... 70

Juice ......................................................................... 86

Paste......................................................................... 86

Puree ........................................................................ 86

Sauce........................................................................ 86

Soup ......................................................................... 68

Tomatoes ...................................................................... 86

Tortellini ....................................................................... 60

Tortilla chips................................................................. 52

Tortillas......................................................................... 52

Tostada.......................................................................... 64

Trail mix ....................................................................... 88

Trout ............................................................................. 28

Tuna .............................................................................. 28

Tuna salad..................................................................... 28

Turkey......................................................................66-68

Turnip greens................................................................ 86

Turnips.......................................................................... 86

V

Vanilla extract............................................................... 88

Vanilla pudding ............................................................ 74

Veal............................................................................... 60

Vegetable juice cocktail ............................................... 86

Vegetable soup ............................................................. 68

Vegetables, mixed ........................................................ 86

Vienna bread................................................................. 36

Vienna sausages ........................................................... 60

Vinegar ......................................................................... 88

Vinegar and oil dressing............................................... 26

Vodka ............................................................................ 14

W

Waffles.......................................................................... 52

Walnuts, English........................................................... 56

Water, tap...................................................................... 16

Waterchestnuts ............................................................. 86

Watermelon .................................................................. 36

Wheat bread.................................................................. 38

Wheat flours ................................................................. 52

Wheat germ, toasted..................................................... 52

Whiskey........................................................................ 14

White bread .................................................................. 38

White sauce .................................................................. 70

Whole wheat bread....................................................... 38

Wines ............................................................................ 14

Worcestershire sauce .................................................... 70

Y

Yeast, baker’s ............................................................... 88

Yogurt........................................................................... 22
96

USDA Dietary Guidelines for Americans

AIM FOR FITNESS . . .

• Aim for a healthy weight.

• Be physically active each day.

BUILD A HEALTHY BASE . . .

• Let the Pyramid guide your food choices.

• Choose a variety of grains daily, especially whole

grains.

• Choose a variety of fruits and vegetables daily.

• Keep food safe to eat.

CHOOSE SENSIBLY . . .

• Choose a diet that is low in saturated fat and

cholesterol and moderate in total fat.

• Choose beverages and foods to moderate your

intake of sugars.

• Choose and prepare foods with less salt.

• If you drink alcoholic beverages, do so in

moderation.

These 10 guidelines are intended for healthy adults and children 2 and older. Their purpose

is to promote good health and reduce the risk of chronic diseases such as heart disease,

cancer, diabetes, and stroke.

Source: U.S. Department of Agriculture/U.S. Department of Health and Human Services
Bread, Cereal,

Rice, & Pasta

Group

6-11

SERVINGS

Fruit

Group

2-4 SERVINGS

Meat, Poultry, Fish,

Dry Beans, Eggs,

& Nuts Group

2-3 SERVINGS

Source: U.S. Department of Agriculture/U.S. Department of Health and Human Services

Vegetable

Group

3-5 SERVINGS

Milk, Yogurt,

& Cheese

Group

2-3 SERVINGS

Food Guide Pyramid

A Guide to Daily Food Choices

Fat (naturally occurring and added)

Sugars (added)

These symbols show fat and

added sugars in foods.

Fats, Oils, & Sweets KEY

USE SPARINGLY

The Food Guide Pyramid can help you choose a variety of foods to help achieve a balanced

diet. Selecting foods from each group will provide the many nutrients our bodies need.

What Counts as One Serving?

The amount of food that counts as one serving is listed

below. If you eat a larger portion, count it as more than

1 serving. For example, a dinner portion

of spaghetti would count as 2 or 3 servings of pasta.

No specific serving size is given for the fats, oils, and

sweets group because the message is USE

SPARINGLY.

Milk,Yogurt, and Cheese

1 cup of milk or yogurt

11⁄2 ounces of natural cheese

2 ounces of processed cheese

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

2-3 ounces of cooked lean meat, poultry, or fish

11⁄2 cup of cooked dry beans, 1 egg, or 2 tablespoons

of peanut butter count as 1 ounce of lean meat

Source: U.S. Department of Agriculture/U.S. Department of Health and Human Services

Vegetable

1 cup of raw leafy vegetables

1⁄2 cup of other vegetables, cooked, or chopped raw

3⁄4 cup of vegetable juice

Fruit

1 medium apple, banana, orange

1⁄2 cup of chopped, cooked, or canned fruit

3⁄4 cup of fruit juice

Bread, Cereal, Rice, and Pasta

1 slice of bread

1 ounce of ready-to-eat cereal

1⁄2 cup of cooked cereal, rice, or pasta