BREAD AND GRAIN PRODUCTS
Product Serving Size Calories E.D. (cal/g)
Bread, pita,  whole wheat 1 item (6 1/2" diameter) 170 2.7
Bread, white 1 slice 67 2.7
Bread, raisin 1 serving 106 2.7
Bread, Italian 1 slice (4 1/2" x 3 1/4" x 3/4") 81 2.7
Bagel, cinnamon raisin 1 item (3 1/2" diameter) 195 2.7
Bread, French 1 slice (4 3/4" x 4" x 1/2") 69 2.7
Bread, sourdough 1 slice 69 2.7
Bagel, plain 1 item (3 1/2 " diameter) 195 2.8
Bread, pita, white 1 item (6 1/2" diameter) 165 2.8
Muffin, bran 1 item (2 3/4" x 2") 161 2.8
Muffin, blueberry 1 item (2 3/4" x 2") 162 2.9
Bread, hamburger bun 1 item 123 2.9
Bread, hot dog bun 1 item 123 2.9
Waffle, plain, prepared 1 item (7" diameter) 218 2.9
Tortilla, flour 1 item (9" diameter) 114 3.3
Donut, jelly-filled 1 item (3 1/2" x 2 1/2") 289 3.4
Crackers, saltine, fat-free 10 items 100 3.6
Biscuit 1 item (2" x 1 1/4") 102 3.6
Cinnamon roll 1 item (3" diameter) 230 3.7
Bread, zucchini with nuts 1 slice 151 3.8
Matzo, plain 1 item (6" x 6") 112 4.0
Crackers, rye crisp bread 2 items 60 4.0
Donut, glazed 1 item (3 1/4" diameter) 242 4.0
Crackers, Nabisco Triscuits, reduced-fat 8 items 130 4.1
Croissant, butter 1 item 173 4.1
Crackers, Wheat Thins, reduced-fat 18 items 120 4.1
Donut, plain, old-fashioned 1 item (3" diameter) 198 4.2
Graham crackers 4 items (2 1/2" x 2 1/2") 118 4.2
Crackers, saltine 10 items 130 4.3
Crackers, Nabisco Triscuits, original 7 items 140 4.5
Crackers, wheat 10 items 142 4.7
Crackers, Wheat Thins, original 16 items 140 4.8
Crackers, cheese 30 items (1" x 1") 151 5.0
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MILK, YOGURT, AND CHEESE GROUP
Product Serving Size Calories E.D. (cal/g)
Milk, nonfat/skim 8 fluid oz 86 0.4
Milk, low-fat (1 percent) 8 fluid oz 102 0.4
Milk, reduced fat (2 percent) 8 fluid oz 121 0.5
Yogurt, sugar-free low-fat (1 percent) fruit-flavored 6 oz 90 0.5
Yogurt, fat-free plain 1 c 137 0.6
Milk, whole (3.3 percent) 8 fluid oz 150 0.6
Cottage cheese, fat-free 1/2 c 80 0.7
Milk, reduced-fat (2 percent), chocolate 8 fluid oz 179 0.7
Milk, whole, chocolate 8 fluid oz 208 0.8
Cottage cheese, reduced-fat (2 percent) 1/2 c 101 0.9
Sour cream, fat-free 2 tbsp 30 0.9
Yogurt, fruit flavors, 99 percent fat-free 6 oz 170 1.0
Cottage cheese, full-fat (4 percent) 1/2 c 109 1.0
Cream cheese, fat-free 2 tbsp 30 1.1
Yogurt, frozen, fat-free, vanilla 1/2 c 80 1.2
Yogurt, frozen, fruit flavors 1/2 c 144 1.3
Cream, half and half 2 tbsp 39 1.3
Ice cream, light, vanilla 1/2 c 92 1.4
Sour cream, reduced-fat 2 tbsp 45 1.5
Cream, light 2 tbsp 59 2.0
Sour cream, full-fat 2 tbsp 60 2.0
Cream cheese, reduced-fat 2 tbsp 70 2.5
Cheese, mozzarella, part-skim 1 oz 73 2.6
Cheese, feta 1 oz 74 2.6
Cheese, mozzarella, whole milk 1 oz 79 2.8
Cheese, cheddar, reduced-fat 1 oz 90 3.2
Cheese, provolone 1 oz 98 3.5
Cream cheese, full-fat 2 tbsp 100 3.5
Cheese, blue 1 oz 100 3.5
Cheese, American 1 oz 106 3.8
Cheese, Swiss 1 oz 105 3.8
Cheese, cheddar 1 oz 110 3.9
Cheese, Parmesan, grated 2 tsp 20 4.0
Cheese, Parmesan, grated, fat-free 2 tsp 20 4.0
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MEAT, POULTRY AND FISH
Product Serving Size Calories E.D. (cal/g)
Shrimp, boiled or steamed 3 oz 84 1.0
Tuna, canned in water 2 oz 60 1.1
Veal chop, braised 3 oz 99 1.2
Turkey tenderloin 3 oz 110 1.3
Ham, extra lean, 5 percent fat 3 oz 111 1.3
Yellowfin tuna, cooked, dry heat 3 oz 118 1.4
Halibut, cooked, dry heat 3 oz 119 1.4
Turkey, breast, ground, 99 percent fat-free 3 oz 120 1.4
Salmon, pink, cooked, dry heat 3 oz 127 1.5
Chicken liver, simmered 3 oz 133 1.6
Turkey breast, roasted, no skin 3 oz 133 1.6
Chicken breast, roasted, no skin 3 oz 140 1.7
Swordfish, broiled with margarine 3 oz 151 1.8
Ham, 11 percent fat 3 oz 155 1.8
Sirloin steak, lean, broiled 3 oz 158 1.9
Turkey, ground, lean 7 percent fat 3 oz 160 1.88
Tuna, canned in oil 2 oz 110 1.96
Chicken breast, roasted 3 oz 167 1.97
Chicken breast, fried 3 oz 189 2.2
Fish, battered and fried 3 oz 198 2.3
Bologna, pork 2 slices (4 1/2" diameter x 1/8" thick) 114 2.5
Lamb leg, whole, choice, 1/4" fat 3 oz 219 2.6
Salami, beef, cooked 2 slices (4" diameter x 1/2" thick) 121 2.6
Bratwurst 1 item (6") 240 2.6
Chicken, pieces, boneless, breaded and fried 6 pieces 287 2.7
Ground beef, lean, broiled, medium 3 oz 231 2.7
Beef jerky 1 oz 80 2.9
Chicken wing, meat and skin, roasted 3 oz 247 2.9
Bologna, beef 2 slices (4 1/2" diameter x 1/8" thick) 177 3.1
Italian sausage (pork), cooked 3 oz 275 3.2
Bacon 2 slices 70 5.0
Pork rinds, fried 1 oz 155 5.5
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CHIPS, PRETZELS, AND OTHER SNACK FOODS
Product Serving Size Calories E.D. (cal/g)
Pretzel, soft 1 item (3 oz) 210 2.5
Chips, potato, fat-free 1 oz 75 2.7
Chips, tortilla, white corn, (fat-free (with olestra) 1 oz (6 lg chips) 90 3.2
Pretzels, hard, salted 1 oz 108 3.8
Popcorn, plain, popped 3 c 92 3.8
Rice cakes, plain 3 items 104 3.9
Chips, tortilla, white corn, low-fat (baked) 1 oz (9 med chips) 110 3.9
Chips, potato, baked 1 oz 113 4.0
Popcorn, caramel 1 c 152 4.3
Trail mix 1/4 c 173 4.6
Chips, tortilla, white corn 1 oz (6 lg chips) 130 4.6
Popcorn, popped in oil 3 c 135 5.0
Cheese puffs 15 items (1 oz) 150 5.4
Chips, potato, regular 1 oz 150 5.4
Chips, corn 1 oz 153 5.4
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MIXED FOODS
Product Serving Size Calories E.D. (cal/g)
Chili, vegetarian with three beans 1 c 160 0.7
Coleslaw 1/2 c 41 0.7
Three-bean salad 1 serving 48 0.9
Beef stew with vegetables 1 c 220 0.9
Tuna and noodles 1 serving 254 1.0
Pasta salad, packaged 3/4 c 250 1.0
Chicken chow mein 1 c 255 1.0
Chili with beans, canned 1/2 c 143 1.1
Potato salad 1/2 c 134 1.1
Pork and beans, canned 1/2 c 157 1.2
Chop suey with beef and pork 1 c 300 1.2
Chili con carne with beans, canned 1 c 322 1.3
Spaghetti with meat sauce 3/4 c 320 1.5
Macaroni salad 1/2 c 134 1.5
Vegetable burger 1 item 130 1.8
Tuna salad 1/2 c 192 1.9
Fettuccini Alfredo, frozen 10 oz 580 2.0
Chicken pot pie, frozen 1 item 410 2.1
Taco 1 item 369 2.2
Chicken salad 1/2 c 209 2.3
Carrot and raisin salad 1/2 c 210 2.4
Macaroni and cheese 3/4 c 355 2.5
Hot dog with bun, plain 1 item 242 2.5
Pizza, thin crust, sausage, frozen 1/2 pizza 380 2.5
Nachos with beef, beans, cheese, tomatoes, and onions 1 serving 394 2.7
Cheese pizza, thick crust 1 slice (1/8 x12" diameter) 202 2.9
Pizza, thin crust, pepperoni 1/4 pizza 400 2.9
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FAST FOODS
Product Serving Size Calories E.D. (cal/g)
Little Caesar's Crazy Sauce 1 packet (6 oz) 74 0.4
Church's Chicken, potatoes and gravy 1 order (3.7 oz) 90 0.9
Wendy's, chili, small 8 oz 210 0.9
Hardee's, vanilla shake 12.3 oz 350 1.0
Arby's, barbecue sauce 0.5 oz 15 1.1
Subway, turkey breast sandwich with lettuce, tomatoes, onions, pickles, green peppers, and olives on wheat bread 1 sandwich (6") 289 1.2
KFC, Tender Roast chicken breast (without skin) 1 piece (4.2 oz) 169 1.4
Subway, cold cut trio sandwich with lettuce, tomatoes, onions, pickles, green peppers, and olives on white bread 1 sandwich (6") 362 1.5
Subway, tuna sandwich with lettuce, tomatoes, onions, pickles, green peppers, and olives on wheat bread 1 sandwich (6") 391 1.6
Taco Bell, taco salad with salsa 1 salad (19 oz) 850 1.6
Taco Bell, Big Beef Burrito Supreme 1 burrito (10.5 oz) 520 1.8
KFC, Tender Roast chicken breast (with skin) 1 piece (4.9 oz) 251 1.8
Wendy's, hamburger, single with everything 1 sandwich (7.7 oz) 420 1.9
Long John Silver's, fish, batter-dipped 1 piece (3 oz) 170 2.0
Taco Bell, Steak Fajita Wrap 1 wrap (8 oz) 470 2.1
Pizza Hut, Thin 'N Crispy pizza, Veggie Lover's 1 slice med pizza 222 2.1
Wendy's, chicken sandwich, breaded, with mayonnaise 1 sandwich (7.3 oz) 440 2.1
Hardee's, coleslaw 1 order (4 oz) 240 2.1
Burger King, Broiler chicken sandwich with mayonnaise 1 sandwich 530 2.2
Taco Bell, taco 1 taco (2.8 oz) 180 2.3
McDonald's, Fish Filet Deluxe with tartar sauce and cheese 1 sandwich 560 2.5
Church's Chicken, chicken leg 1 piece (2 oz) 140 2.5
Taco Bell, Nachos BellGrande 1 order (11 oz) 770 2.5
Church's Chicken, chicken breast 1 piece (2.8 oz) 200 2.5
Arby's roast beef sandwich, regular 1 sandwich 388 2.5
Burger King, Whopper with cheese and mayonnaise 1 sandwich 760 2.6
McDonald's, Big Mac 1 sandwich 560 2.6
Hardee's, cheeseburger 1 sandwich 320 2.6
KFC, Original Recipe chicken breast 1 piece (5.4 oz) 400 2.6
McDonald's, Quarter Pounder with cheese, no mayonnaise 1 sandwich 530 2.7
Little Caesar's Crazy Bread 1 piece (1.4 oz) 106 2.7
McDonald's, Chicken McNuggets 4 pieces 190 2.7
Pizza Hut, Hand Tossed Pizza, Super Supreme 1 slice med pizza 359 2.7
Jack in the Box, double cheeseburger 1 sandwich 460 2.8
KFC, Extra Tasty Crispy chicken breast 1 piece (5.9 oz) 470 2.8
KFC, Hot and Spicy chicken breast 1 piece (6.5 oz) 530 3.0
Wendy's French fries, small order 1 order (3.2 oz) 270 3.0
Pizza Hut, Hand Tossed Pizza, cheese 1 slice med pizza 309 3.0
Hardee's French fries 1 order (regular 3.4 oz) 340 3.0
McDonald's,  French fries 1 order (sm, 2.4 oz) 210 3.1
Jack in the Box, seasoned curly fries 1 order (4.5 oz) 410 3.3
McDonald's, apple pie, baked 1 item 260 3.38
Arby's, French fries 1 order (2.5 oz) 246 3.5
McDonald's, bacon, egg, and cheese biscuit 1 item 547 3.5
Burger King, Croissan'wich with sausage, egg, and cheese 1 item 530 3.5
Dunkin' Donuts, glazed donut 1 item (1.6 oz) 160 3.5
Dunkin' Donuts, jelly-filled donut 1 item (2.4 oz) 240 3.5
Burger King, French toast sticks 1 order (5 items) 440 3.9
Burger King, onion rings 1 order (med) 380 4.0
Arby's, Horsey Sauce 0.5 oz 60 4.2
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CONDIMENTS, DRESSING, AND SAUCES
Product Serving Size Calories E.D. (cal/g)
Vinegar 1 tbsp 2 0.1
Pickles, dill 1 item, 3 3/4" long 12 0.2
Lemon juice 1 tbsp 4 0.3
Salsa 2 tbsp 4 0.3
Dressing, Italian, fat-free 2 tbsp 15 0.5
Gravy, turkey 2 oz 29 0.5
Syrup, maple-flavored, sugar-free 1/4 c 30 0.5
Soy sauce 1 tbsp 10 0.5
Preserves, apricot, sugar-free 1 tbsp 10 0.6
Preserves, strawberry, sugar-free 1 tbsp 10 0.6
Mayonnaise, fat-free 1 tbsp 10 0.6
Worcestershire sauce 1 tsp 4 0.7
Barbecue sauce 2 tbsp 23 0.8
Horseradish 1 tsp 4 0.9
Cocktail sauce 1 tbsp 15 0.9
Ketchup 1 tbsp 15 0.9
Mustard, yellow 1 tsp 5 1.0
Relish, pickle 1 tbsp 15 1.0
Dressing, French, fat-free 2 tbsp 35 1.0
Spaghetti sauce 1/2 c 140 1.1
Pickles, sweet, gherkin 1 item (2 1/2") 18 1.2
Dressing, thousand island, fat-free 2 tbsp 40 1.2
Dressing, blue cheese, fat-free 2 tbsp 50 1.4
Dressing, ranch, fat-free 2 tbsp 50 1.4
Preserves, strawberry, reduced-sugar 1 tbsp 25 1.5
Dressing, Italian, reduced-fat 2 tbsp 50 1.6
Olives, black, canned 6 items 25 1.7
Olives, green, canned 7 items 25 1.7
Whipped topping, frozen, fat-free 2 tbsp 15 1.7
Syrup, maple-flavored, reduced-calorie 1/4 c 100 1.7
Apple butter 1 tbsp 30 1.8
Margarine, low-calorie 1 tbsp 30 2.1
Dressing, thousand island, reduced-fat 2 tbsp 70 2.2
Whipped topping, frozen, reduced-fat 2 tbsp 20 2.2
Pesto sauce, frozen 1 oz 66 2.3
Jelly, grape 1 tbsp 50 2.5
Marmalade, orange 1 tbsp 50 2.5
Preserves, apricot 1 tbsp 50 2.5
Preserves, red raspberry 1 tbsp 50 2.5
Preserves, strawberry 1 tbsp 50 2.5
Chocolate syrup 2 tbsp 102 2.6
Dressing, ranch, reduced-fat 2 tbsp 80 2.7
Whipped topping, frozen, regular 2 tbsp 25 2.8
Honey 1 tbsp 60 2.9
Mayonnaise, light 1 tbsp 50 3.3
Marshmallow cream topping 2 tbsp 40 3.3
Fudge topping 2 tbsp 130 3.4
Dressing, Italian, full-fat 2 tbsp 110 3.6
Dressing, thousand island, full-fat 2 tbsp 110 3.6
Butter, light 1 tbsp 50 3.6
Syrup, maple-flavored 1/4 c 210 3.6
Dressing, French, full-fat 2 tbsp 120 3.8
Dressing, blue cheese, full-fat 2 tbsp 120 4.0
Tartar sauce 1 tbsp 72 5.2
Peanut butter, reduced-fat 2 tbsp 190 5.3
Dressing, ranch, full-fat 2 tbsp 170 5.9
Peanut butter 2 tbsp 190 5.9
Butter, whipped 1 tbsp 60 6.7
Mayonnaise, full-fat 1 tbsp 100 7.2
Butter 1 tbsp 108 7.2
Margarine 1 tbsp 101 7.2
Oil, vegetable 1 tbsp 120 8.8
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DESSERTS
Product Serving Size Calories E.D. (cal/g)
Gelatin, fruit-flavored, sugar-free 1/2 c 10 0.1
Gelatin, fruit-flavored 1/2 c 80 0.6
Apple, baked, unsweetened 1 item (med) 102 0.6
Italian ice, lemon 1 item (8 oz) 140 0.8
Fruit and juice bar, frozen 1 item (3 oz) 75 0.8
Fruit-flavored frozen pop 1 item 45 0.9
Vanilla pudding, prepared with 2 percent milk 1/2 c 141 1.0
Fudge bar, frozen 1 item (2.5 oz) 104 1.4
Pudding, rice 1/2 c 175 1.6
Pumpkin pie 1/6 of 8" pie 229 2.1
Peach pie 1/6 of 8" pie 261 2.2
Apple pie 1/8 of 9" pie 296 2.4
Coffee cake, cinnamon apple, fat-free 1/9 of 17 oz cake 130 2.4
Angel food cake 1/12 of 10" cake 129 2.6
Cherry pie 1/8 of 9" pie 325 2.6
Banana cream pie 1/8 of 9" pie 398 2.7
Fruit chewy cookies (Fig Newtons) fat-free 2 items 90 3.1
Cheesecake 1/6 of 17 oz cake 257 3.2
Fruit chewy cookies (Fig Newtons)  2 items 110 3.6
Chocolate ccake, cream-filled 2 items 230 3.59
Ice cream, cake cone 1 item 30 3.75
White cake with frosting 1/2 of 9" layer cake 252 3.8
Pound cake, ready-to-eat 1/10 of 12 oz cake 116 3.9
Granola bar, chewy, chocolate chip, low-fat 1 item 110 3.9
Frosting, chocolate, homemade 2 tbsp 193 3.9
Frosting, chocolate, ready-to-eat 2 tbsp 130 3.9
Frosting, white, homemade 2 tbsp 163 4.08
Frosting, white, ready-to-eat 2 tbsp 140 4.1
Coffee cake with crumb topping 1/9 of 20 oz cake 263 4.2
Graham crackers 4 items (2 1/2" x 2 1/2") 118 4.2
Granola bar, chewy, chocolate chip  1 item 120 4.3
Granola bar, oat and honey 2 items 180 4.3
Carrot cake with cream cheese frosting 1/12 of 9" cake 484 4.4
Vanilla wafers 8 items 140 4.4
Creme-filled sandwich cookies, reduced-fat 2 items 130 4.5
Chocolate chip cookies, reduced-fat 3 items 140 4.5
Peanut butter cookies, homemade 2 items 165 4.6
Chocolate chip cookies, homemade 2 items 143 4.6
Brownie, ready-to-eat 1 item (2" x 2") 112 4.7
Animal crackers 10 items 140 4.7
Creme-filled sandwich cookies 2 items 140 4.8
Chocolate creme-filled sandwich cookies 3 items 160 4.9
Chocolate chip cookies 3 items 160 5.0
Shortbread cookies 3 items 160 5.0
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