~Bread, Cereal, Pasta, Rice, Snack Foods,
Fruits and Vegetables~
**Category *Food *ServingSize *Calories**
Bagel, plain 1/2 medium (1 oz.) 75
Bread, white 1 slice 80
Bread, wheat 1 slice 80
Bread, light 1 slice 40
Breadsticks, soft 1/2 (1 oz.) 75
Cornbread 1/2 piece (1 oz.) 95
English muffin 1/2 medium 68
Melba toast 4 80
Muffin, blueberry 1/2 (1 oz.) 80
Muffin, bran 1/2 (1 oz.) 80
Muffin, corn 1/2 (1 oz.) 88
Popovers 1/2 (1 oz.) 65
~Cereals Cooked~
Grits, cooked 1/2 cup 70
Oatmeal, cooked 1/2 cup 75
~Cereals, ready to eat~
Granola, low-fat 1/4 cup 95
Oat cereal, toasted 1/2 cup 55
Puffed rice 1 cup 50
Raisin Bran 1/4 cup 50
Animal crackers, plain 6 85
Animal crackers, iced 3 75
Graham crackers 1 sheet 55
Matzoh 1/2 sheet 55
Oyster crackers 23 60
Saltines 5 60
Snack cracker, butter 5 80
Popcorn, air popped 3 cups 90
Popcorn, microwave 1.5 cups 55
Popcorn, microwave light 3 cups 60
Popcorn, oil popped 1 cup 55
Popcorn, caramel 1/2 cup 75
Popcorn, cheese 1 cup 64
Potato chips, baked 5 60
Potato chips, regular 10 75
Pretzels, twists 4 large 55
Pretzels, twists 8 small 55
Tortilla chips, baked 10 bite size 55
Tortilla chips, regular 6 rounds 75
Tortilla chips, regular 3 restaurant style 68
Apple juice or cider 1/2 cup 60
Apricot nectar 1/2 cup 70
Cranberry juice cocktail, regular 1/2 cup 73
Cranberry juice cocktail, reduced-calorie 1 cup 45
Grape juice 1/2 cup 75
Grapefruit juice 1 cup 95
Lemon juice 2 Tbsp. 10
Lime juice 2 Tbsp. 10
Orange juice 1/2 cup 55
Pineapple juice 1/2 cup 70
Prune juice 1/2 cup 90
Tomato juice 1 cup 50
Vegetable juice 1 cup 50
Apple 1 medium 80
Applesauce, sweetened 1/4 cup 50
Applesauce, unsweetened 1/2 cup 50
Apricots, dried 4 halves 40
Apricots, fresh 1 medium 20
Avocado 1/4 medium 80
Banana 1/2 medium 55
Blackberries 1 cup 75
Blueberries 1 cup 80
Cantaloupe 1 cup 55
Cherries, maraschino 1 medium 10
Cherries, sour fresh 1/2 cup 40
Cherries, sweet fresh 1/2 cup 60
Cranberries, fresh 1/2 cup 25
Fruit cocktail, canned in light syrup 1/2 cup 70
Grapefruit 1/2 medium 40
Grapes 17 medium 60
Honeydew melon 1 cup 60
Kiwi 1 medium 45
Mandarin oranges, canned 1/2 cup 50
Mango 1/2 medium 65
Mixed dried fruit 1/4 cup 85
Nectarine 1 medium 65
Orange 1 medium 60
Papaya 1/2 medium 60
Peach 1 medium 40
Pear 1/2 medium 50
Pineapple, fresh 1 cup 75
Pineapple, canned in light syrup 1/2 cup 65
Plums, fresh 1 medium 35
Plums, dried (prunes) 3 medium 60
Raspberries 1 cup 60
Strawberries 1 cup 50
Tangerine 1 medium 35
Watermelon 1 medium 50
Carrots, cooked 1/2 cup 35
Carrots, raw 1 large 30
Celery, raw 1 stalk 5
Cucumber, raw 1/2 medium 20
Lettuce, raw 1 cup 5
Potato, baked 1 (2 oz.) 65
Potatoes, mashed w/milk and butter 1/2 cup 100
Tomato, raw 1 medium 25
~Milk, Yogurt, Cheese, and Frozen Desserts~
~Milk~
Whole milk 1/2 cup 75
Reduced-fat milk (2%) 1/2 cup 60
Low-fat milk (1%) 1/2 cup 50
Fat-free milk 1 cup 90
Buttermilk, low-fat 1/2 cup 55
Chocolate milk, FF 1/2 cup 73
Rice beverage, plain 1/2 cup 60
Soy beverage, plain 1/2 cup 50
~Yogurt~
Whole milk yogurt,plain 1/2 cup 90
Low-fat yogurt, plain 1/2 cup 55
Fat-free yogurt, plain 1/2 cup 50
Low-fat yogurt,flavored 1/4 cup 58
FF yogurt,flavor/artificially sweetened 1/2 cup 50
~Cheese~
Cheese, regular (FF) 1/2 oz. 55
Cheese, reduced-fat 1 oz. 80
Cheese, fat-free 1 oz. 40
Cottage cheese, 2% 1/4 cup 50
Cottage cheese, FF 1/2 cup 80
Cream cheese, regular 1 Tbsp. 50
Cream cheese, red-fat 2 Tbsp. 70
Cream cheese, fat-free 2 Tbsp. 30
Feta cheese 1 oz. 80
Mozzarella cheese, part-skim 1 oz. 80
Ricotta cheese, low-fat 1/4 cup 70
String cheese 1 oz. 70
~Frozen desserts~
Frozen yogurt, regular 1/4 cup 60
Frozen yogurt, FF 1/2 cup 95
Ice cream, regular 1/4 cup 70
Ice cream, reduced-fat 1/4 cup 50
Ice cream, fat-free 1/2 cup 90
Ice cream, FF/no sugar 1/2 cup 70
Sherbet 1/4 cup 65
Sorbet 1/4 cup 55
~Processed and Deli Meats, Fish and Seafood~
Processed and Deli Meats
Bacon, fried 1 slice 35
Beef jerky 1 oz. 90
Bologna 1 oz. 90
Canadian bacon 1 oz. 45
Pepperoni 1/2 oz. 70
Roast beef, deli 1 oz. 30
Sausage, smoked 1 oz. 95
Chicken breast with skin 1.5 oz. cooked 85
Chicken breast w/out skin 1.5 oz. cooked 70
Chicken breast, deli 1 oz. 45
Chicken thighs with skin 1 oz. cooked 70
Chicken thighs w/out skin 1.5 oz. cooked 84
Chicken wings, roasted 1/2 50
Turkey breast, deli 1 oz. 30
Turkey, dark meat w/skin 1.5 oz. cooked 94
Turkey, dark meat w/skin 1.5 oz. cooked 80
Turkey, light meat w/skin 1.5 oz. cooked 70
Turkey, light meat w/out skin 1.5 oz. cooked 60
Ground turkey, lean 1.5 oz. cooked 85
Ground turkey, extra-lean 1.5 oz. cooked 60
~Fish and Seafood~
Catfish 1.5 oz. cooked 65
Clams 6 large 90
Cod 3 oz. cooked 90
Crab, blue fresh 3 oz. cooked 90
Crab, blue canned 1/2 cup 70
Crab, imitation 3 oz. 90
Halibut, Atlantic 1.5 oz. cooked 60
Lobster 1.5 oz. cooked 55
Mussels 1.5 oz. cooked 73
Orange roughy 3 oz. cooked 75
Oysters 6 65
Salmon, Atlantic fresh 1.5 oz. cooked 78
Salmon, smoked 1.5 oz. 50
Scallops, bay 1.5 oz. cooked 60
Scallops, sea 3 large 60
Tuna, yellowfin fresh 1.5 oz. cooked 60
Tuna, canned in water 1/4 cup 60
~Eggs, Nuts, Seeds, Sugars and Sweets,
Alcoholic and Other Beverages~
~Eggs~
Egg 1 large 75
Egg white 1 15
Egg yolk 1 60
Egg substitute 1/4 cup 30
~Nuts and Seeds~
Almonds 12= 84
Cashews 9= 83
Flax seeds 2 T= 95
Peanut butter 1 T= 95
Peanuts, dry roast 20 = 80
Peanuts, oil roast 20 = 85
Pecans 15 = 80
Poppy seeds 1 T = 50
Pumpkin seeds 2 T = 95
Sunflower seeds 1 T = 50
~Sugars and Sweets~
Chocolate syrup 1 Tbsp. 50
Honey 1 tsp. 20
Jam/jelly 1 Tbsp. 50
Maple syrup 1 Tbsp. 50
Pancake syrup, regular 1 Tbsp. 55
Pancake syrup, red-cal 1 Tbsp. 25
Sugar, white or brown 1 tsp. 15
~Alcoholic and other Beverages~
Alcoholic beverages
Beer, regular 6 fl. oz. 73
Beer, light 6 fl. oz. 50
Bloody Mary 4 fl. oz. 93
Liqueurs, 54 proof 1/2 fl. oz. 58
Daiquiri 1 fl. oz. 56
Gin, rum, vodka, whiskey, 80 proof 4 fl. oz. 65
Sherry, dry 4 fl. oz. 80
Wine, dry red, white,/blush 2 fl. oz. 85
Wine, sweet dessert 4 fl. oz. 90
Wine cooler 8 fl. oz. 72
~Other beverages~
Café latte, with FF milk 8 fl. oz. 80
Cappuccino, with FF milk 8 fl. oz. 55
Club soda 8 fl. oz. 0
Coffee, brewed 6 fl. oz. 5
Hot cocoa mix, w/ water 4 fl. oz. 60
Tonic water 8 fl. oz. 85
Soda, diet 12 fl. oz. 0
Soda, regular 6 fl. oz. 73
Tea, brewed 6 fl. oz. 5
Tea, sweetened iced 8 fl. oz. 90
Water 8 fl. oz 0