Carb Counting
Although I believe counting carbohydrates or counting calories is not a sustainable method of managing your diet, it can be useful for short periods of time and as a tool to help inform your food choices and meal planning. This chart is for your reference, but please keep in mind that the goal is not just a short term weight loss amount, but rather a shift to healthy habits that can give you many benefits beyond a slimmer waistline. If you would like assistance from a medical professional in pursuing your weight loss goals, please give my office a call to schedule an evaluation.
Use this Carb Counter below to accurately account your Carbohydrate in-take.
| Food | Serving Size | Calories | Total Fats (g) | Carbohydrates (g) | Fiber (g) | Protein (g) |
| Starch | ||||||
| Bread | ||||||
| Bagel, plain (includes onion, poppy, sesame) | 1/4 medium (1 oz) | 72 | 0 | 14 | 1 | 3 |
| Bread, chapati or roti, plain | 1/2 piece (approx 1 oz) | 101 | 3 | 16 | 2 | 4 |
| Bread, Italian | 1 slice, large (approx 1 oz) | 81 | 1 | 15 | 1 | 3 |
| Bread, multi-grain | 1 slice (1 oz) | 69 | 1 | 11 | 2 | 3 |
| Bread, naan, plain | 1 piece (approx 3 oz) | 262 | 5 | 45 | 2 | 9 |
| Bread, pita, white | 1 small (4 inch diameter; 1 oz) | 77 | 0 | 16 | 1 | 3 |
| Bread, pumpernickel | 1 slice regular (1 oz) | 65 | 1 | 13 | 2 | 2 |
| Bread, raisen | 1 slice, medium (1 oz) | 71 | 1 | 14 | 1 | 2 |
| Bread, rye | 1 slice, thin | 65 | 1 | 12 | 1 | 2 |
| Bread, white | 1 slice (1 oz) | 77 | 1 | 14 | 1 | 3 |
| Bread, whole-wheat | 1 slice (1 oz) | 81 | 1 | 14 | 2 | 4 |
| Corn bread prepared with 2% milk | 1 piece (approx 2 oz) | 198 | 6 | 33 | 1 | 4 |
| English muffin, wheat | 1 muffin | 127 | 1 | 26 | 3 | 5 |
| Hot dog or hamburger roll, plain | 1/2 roll | 67 | 1 | 11 | 0 | 2 |
| Pancake, plain, prepared | 1 pancake (4 inches; approx 1 oz) | 74 | 1 | 14 | 1 | 2 |
| Taco shell, baked | 2 taco shells (5 inches; 1 oz) | 127 | 6 | 17 | 2 | 2 |
| Tortilla, corn | 1 tortilla (approx 1 oz) | 52 | 1 | 11 | 2 | 1 |
| Roll, plain | 1 small roll (1 oz) | 78 | 2 | 13 | 1 | 3 |
| Waffle, plain | 1 waffle round (4 inch) | 103 | 3 | 16 | 1 | 2 |
| Cereals | ||||||
| Bran flakes | 1 cup | 130 | 1 | 34 | 7 | 4 |
| Cheerios | 1 cup | 105 | 2 | 21 | 3 | 3 |
| Cornflakes | 1 cup | 100 | 0 | 25 | 1 | 2 |
| Granola cereal | 1/4 cup | 149 | 7 | 16 | 3 | 5 |
| Grits, cooked | 1/2 cup | 91 | 1 | 19 | 1 | 2 |
| Oatsmeals, cooked, quick and regular | 1/2 cup | 83 | 2 | 14 | 2 | 3 |
| Oatmeal, instant, apple flavored | 1 packet | 157 | 2 | 33 | 4 | 4 |
| Puffed rice cereal | 1 1/2 cup | 84 | 0 | 19 | 0 | 1 |
| Raisin bran | 1 cup | 191 | 1 | 47 | 8 | 4 |
| Rice Krispies | 1 cup | 158 | 2 | 34 | 0 | 2 |
| Shredded wheat | 1/2 cup | 86 | 1 | 20 | 3 | 3 |
| Ready-to-eat cereal, Kellogg’s Special K | 3/4 cup | 88 | 0 | 17 | 0 | 4 |
| Grains (including pasta and rice) | ||||||
| Barley, cooked | 1/3 cup | 64 | 0 | 15 | 2 | 1 |
| Bran, oat, dry | 1/4 cup | 58 | 2 | 16 | 4 | 4 |
| Bran , wheat, dry | 1/2 cup | 63 | 1 | 19 | 12 | 5 |
| Buckwheat, roasted, cooked | 1/2 cup | 77 | 1 | 17 | 2 | 3 |
| Bulgur, cooked | 1/2 cup | 76 | 0 | 17 | 4 | 3 |
| Couscous, cooked | 1/3 cup | 59 | 0 | 12 | 1 | 2 |
| Millet, cooked | 1/3 cup | 69 | 1 | 14 | 1 | 2 |
| Noodles, egg, cooked | 1/3 cup | 74 | 1 | 13 | 1 | 2 |
| Pasta: Macaroni, spaghetti, cooked | 1/3 cup | 74 | 0 | 14 | 1 | 3 |
| Quinoa, cooked | 1/3 cup | 74 | 1 | 13 | 2 | 3 |
| Rice, brown, cooked | 1/3 cup | 73 | 1 | 15 | 1 | 2 |
| Rice, white, cooked | 1/3 cup | 81 | 0 | 18 | 0 | 1 |
| Wheat germ, dry | 3 tbsp | 75 | 2 | 11 | 3 | 5 |
| Wild rice, cooked | 1/2 cup | 83 | 0 | 18 | 2 | 3 |
| Crackers and Snacks | ||||||
| Crackers, animal | 8 crackers | 89 | 3 | 15 | 0 | 1 |
| Crackers, crispbread, rye | 2 pieces (approx 3/4 oz) | 73 | 0 | 16 | 3 | 2 |
| Crackers, graham, plain or honey | 1 large rectangular piece or 2 squares or 4 small rectangular pieces | 60 | 1 | 11 | 1 | 1 |
| Crackers, oyster | 20 crackers | 84 | 2 | 15 | 1 | 2 |
| Crackers, round, butter-type | 6 crackers | 94 | 4 | 12 | 0 | 1 |
| Crackers, saltine-type | 6 crackers | 75 | 2 | 13 | 1 | 2 |
| Crackers, wheat, sandwich, with cheese filling | 1 crackers | 35 | 2 | 4 | 0 | 1 |
| Crackers, whole-wheat, baked | 1 cracker | 20 | 1 | 3 | 1 | 0 |
| Granola bar, plain | 1 bar (3/4 oz) | 99 | 4 | 14 | 1 | 2 |
| Matzoh, plain | 3/4 oz | 84 | 0 | 18 | 1 | 2 |
| Melba toast, plain | 4 pieces (about 1oz) | 78 | 1 | 15 | 1 | 2 |
| Pita crisps | About 8 crisps (Approx 3/4 oz) | 86 | 2 | 16 | 3 | 2 |
| Popcorn, air-popped, white | 3 cups | 92 | 1 | 19 | 4 | 3 |
| Popcorn, oil-popped, white | 3 cups | 165 | 9 | 19 | 3 | 3 |
| Popato chips, regular | About 13 chips (approx 1/2 oz) | 89 | 6 | 8 | 1 | 1 |
| Pretzels, hard, plain, salted | 3/4 oz | 82 | 1 | 17 | 1 | 2 |
| Rice cakes, brown rice, plain | 2 cakes | 70 | 1 | 15 | 1 | 1 |
| Tortilla chips, plain | 1 oz | 134 | 6 | 19 | 2 | 2 |
| Beans, Peas, and Lentils | ||||||
| Baked beans, canned, vegetarian | 1/3 cup | 80 | 0 | 18 | 4 | 4 |
| Beans, black, cooked | 1/2 cup | 114 | 0 | 20 | 8 | 8 |
| Beans, grabonzo, cooked | 1/2 cup | 134 | 2 | 22 | 6 | 7 |
| Beans, kidney, cooked | 1/2 cup | 112 | 0 | 20 | 6 | 8 |
| Beans, lima, cooked | 1/2 cup | 108 | 0 | 20 | 7 | 7 |
| Beans, navy, cooked | 1/2 cup | 127 | 1 | 24 | 10 | 7 |
| Beans, pinto, cooked | 1/2 cup | 122 | 1 | 22 | 8 | 8 |
| Black eyed peas | 1/2 cup | 80 | 0 | 17 | 4 | 3 |
| Lentils, cooked | 1/2 cup | 115 | 0 | 20 | 8 | 9 |
| Refried beans, canned, vegetarian | 1/2 cup | 100 | 1 | 16 | 6 | 6 |
| Fruit | ||||||
| Apples, dried | 4 rings | 62 | 0 | 17 | 2 | 0 |
| Apple, unpeeled, small | 1 small (approx 5 oz) | 77 | 0 | 21 | 4 | 0 |
| Applesauce, canned, unsweetened | 1/2 cup | 51 | 0 | 14 | 1 | 0 |
| Apricots, canned, light syrup pack | 1/2 cup | 80 | 0 | 21 | 2 | 1 |
| Apricots, canned, water pack | 1/2 cup | 33 | 0 | 8 | 2 | 1 |
| Apricots, dried | 8 halves | 67 | 0 | 18 | 2 | 1 |
| Apricots, fresh | 4 whole (5 oz) | 67 | 1 | 16 | 3 | 2 |
| Banana | 1 extra small, (approx 3 oz) | 72 | 0 | 19 | 2 | 1 |
| Blackberries | 3/4 cup (approx 4 oz) | 46 | 1 | 10 | 6 | 2 |
| Blueberries | 3/4 cup (approx 4 oz) | 63 | 0 | 16 | 3 | 1 |
| Cantaloupe | 1 cup diced (5 1/2 oz) | 53 | 0 | 13 | 1 | 1 |
| Cherries, dried, tart, sweetened | 1/4 cup | 133 | 0 | 32 | 1 | 1 |
| Cherries, sweet, canned, light syrup pack | 1/2 cup | 84 | 0 | 22 | 2 | 1 |
| Cherries, sweet, canned, water pack | 1/2 cup | 57 | 0 | 15 | 2 | 1 |
| Cherries, sweet, fresh | 12 (3 1/2 oz) | 62 | 0 | 16 | 2 | 1 |
| Clementine | 1 fruit | 35 | 0 | 9 | 1 | 1 |
| Cranberries, dried, sweetened | 1/8 cup | 47 | 0 | 12 | 1 | 0 |
| Dates, Deglet Noor | 3 small | 60 | 0 | 16 | 2 | 1 |
| Dates, Medjool | 1 large | 66 | 0 | 18 | 2 | 0 |
| Figs, dried | 3 small | 63 | 0 | 16 | 3 | 1 |
| Figs, fresh | 2 medium (3 1/2 oz) | 74 | 0 | 19 | 3 | 1 |
| Fruit cocktail, canned, juice pack | 1/2 cup | 55 | 0 | 14 | 1 | 1 |
| Grapes, red or green | 17 small (approx 3 oz) | 57 | 0 | 15 | 0 | 1 |
| Grapefruit, fresh | 1/2 large (approx 6 oz) | 53 | 0 | 13 | 2 | 1 |
| Grapefruit, sections, canned, juice pack | 3/4 cup (6 1/2 oz) | 69 | 0 | 17 | 1 | 1 |
| Grapefruit, sections, canned light syrup pack | 3/4 cup (6 1/2 oz) | 114 | 0 | 29 | 1 | 1 |
| Guava | 2 fruit (approx 4 oz) | 75 | 1 | 16 | 6 | 3 |
| Honeydew melom | 1 cup diced (6 oz) | 61 | 0 | 15 | 1 | 1 |
| Kiwi fruit | 1/2 cup, sliced | 55 | 0 | 13 | 3 | 1 |
| Loquat | 3/4 cup, cubed | 53 | 0 | 14 | 2 | 0 |
| Mandarin oranges, canned, juice pack | 3/4 cup | 69 | 0 | 18 | 1 | 1 |
| Mandarin oranges, canned, light syrup pack | 3/4 cup | 115 | 0 | 31 | 1 | 1 |
| Mango | 1/2 cup (approx 3 oz) | 50 | 0 | 12 | 1 | 1 |
| Nectarine | 1 medium (5 oz) | 62 | 0 | 15 | 2 | 2 |
| Orange | 1 large (6 1/2 oz) | 86 | 0 | 22 | 4 | 2 |
| Papaya | 1 cup (approx 5 oz) | 62 | 0 | 16 | 3 | 1 |
| Peaches fresh | 1 medium (approx 5 oz) | 58 | 0 | 14 | 2 | 1 |
| Peaches, canned, juice pack | 1/2 cup (approx 4 oz) | 55 | 0 | 14 | 2 | 1 |
| Peaches, canned, light syrup pack | 1/2 cup (approx 4 oz) | 68 | 0 | 18 | 2 | 1 |
| Pears, fresh | 1/2 large (4 oz) | 66 | 0 | 18 | 4 | 0 |
| Pears, canned, juice pack | 1/2 cup | 62 | 0 | 16 | 2 | 0 |
| Pears, canned, light syrup pack | 1/2 cup | 72 | 0 | 19 | 2 | 0 |
| Pineapple, canned, light syrup pack | 1/2 cup | 66 | 0 | 17 | 1 | 0 |
| Pineapple, fresh | 3/4 cup | 62 | 0 | 16 | 2 | 1 |
| Plaintain, raw | 1/2 cup (2 1/2 oz) | 90 | 0 | 24 | 2 | 1 |
| Plums, canned, juice pack | 1/2 cup | 73 | 0 | 19 | 1 | 1 |
| Plums, dries (prunes) | 3 (1 oz) | 68 | 0 | 18 | 2 | 1 |
| Plums fresh | 2 small (approx 5 oz) | 61 | 0 | 15 | 2 | 1 |
| Pomegranate seeds (arils) | 1/2 cup | 72 | 1 | 16 | 4 | 1 |
| Raisins | 1 oz | 85 | 0 | 22 | 1 | 1 |
| Raspberries | 1 cup (4 oz) | 64 | 1 | 15 | 8 | 1 |
| Strawberries | 1 1/4 cups whole berries (6 oz) | 58 | 1 | 14 | 4 | 1 |
| Tangerines | 1 large (4 oz) | 64 | 0 | 16 | 2 | 1 |
| Watermelon | 1 1/4 cups diced (7 oz) | 57 | 0 | 14 | 1 | 1 |
| Fruit Juice | ||||||
| Apple juice, unsweetened | 1/2 cup | 57 | 0 | 14 | 0 | 0 |
| Cranberry juice cocktail, bottled | 1/2 cup | 68 | 0 | 17 | 0 | 0 |
| Grape juice, unsweetened | 1/2 cup | 51 | 0 | 12 | 0 | 0 |
| Grapefruit juice | 1/2 cup | 48 | 0 | 11 | 0 | 1 |
| Orange juice | 1/2 cup | 56 | 0 | 13 | 0 | 1 |
| Pineapple juice, unsweetened | 1/2 cup | 66 | 0 | 16 | 0 | 0 |
| Pomegranate juice, bottled | 1/2 cup | 67 | 0 | 16 | 0 | 0 |
| Prune juice, canned | 1/3 cup | 61 | 0 | 15 | 1 | 1 |
| Vegetable and fruit juice blends, 100% juice | 1 cup | 113 | 0 | 27 | 0 | 1 |
| Milk and Yogurts | ||||||
| Dairy-Milk | ||||||
| Buttermilk, low-fat(1%) | 1 cup | 98 | 2 | 12 | 0 | 8 |
| Buttermilk, whole | 1 cup | 152 | 8 | 12 | 0 | 8 |
| Chocolate milk, low-fat | 1 cup | 178 | 3 | 32 | 1 | 8 |
| Chocolate milk, whole | 1 cup | 208 | 8 | 26 | 2 | 8 |
| Condensed milk, sweetened | ½ cup | 491 | 13 | 83 | 0 | 12 |
| Evaporated milk | ½ cup | 169 | 10 | 13 | 0 | 9 |
| Evaporated milk, nonfat | ½ cup | 100 | 0 | 15 | 0 | 10 |
| Goat’s milk | 1 cup | 168 | 10 | 11 | 0 | 9 |
| Milk, low-fat (1%) | 1 cup | 105 | 2 | 12 | 0 | 9 |
| Milk, reduced-fat (2%) | 1 cup | 125 | 5 | 12 | 0 | 9 |
| Milk, whole | 1 cup | 149 | 8 | 12 | 0 | 8 |
| Dairy-Yogurt | ||||||
| Yogurt, fruit, low-fat | 1 (6 oz container) | 168 | 2 | 32 | 0 | 7 |
| Yogurt, Greek, plain, nonfat | 6 oz | 100 | 1 | 6 | 0 | 17 |
| Yogurt, Greek, nonfat, strawberry | 5 oz | 113 | 0 | 16 | 1 | 11 |
| Yogurt, plain, low-fat | 8 oz | 143 | 4 | 16 | 0 | 12 |
| Yogurt, plain, whole | 8 oz | 138 | 7 | 11 | 0 | 8 |
| Non-dairy | ||||||
| Almond milk | 1 cup | 60 | 3 | 8 | 1 | 1 |
| Almond milk, chocolate | 1 cup | 120 | 3 | 23 | 1 | 2 |
| Almond milk, sweetened, vanilla | 1 cup | 91 | 3 | 16 | 1 | 1 |
| Coconut milk | ¼ cup | 138 | 14 | 3 | 1 | 1 |
| Coconut water | 1 cup | 46 | 0 | 9 | 3 | 2 |
| Eggnog | 1/3 cup | 75 | 4 | 7 | 0 | 4 |
| Rice drink, unsweetened | 1 cup | 113 | 2 | 22 | 1 | 1 |
| Soy milk, light, plain | 1 cup | 70 | 2 | 8 | 1 | 6 |
| Soy milk, plain | 1 cup | 100 | 4 | 8 | 1 | 7 |
| Vegetables | ||||||
| Starchy Vegetables | ||||||
| Breadfruit | ¼ fruit (3 oz) | 99 | 0 | 26 | 5 | 1 |
| Cassava, raw | ¼ cup (approx 2 oz) | 82 | 0 | 20 | 1 | 1 |
| Corn, cooked | ½ cup | 72 | 1 | 16 | 2 | 3 |
| Corn, sweet, yellow, frozen, kernels on cob, unprepared | 1 ear | 122 | 1 | 30 | 4 | 4 |
| Hominy, canned, white | ¾ cup (4 oz) | 89 | 1 | 18 | 3 | 2 |
| Mixed vegetables with corn, peas, lima beans, carrots, green beans | 1 cup | 67 | 0 | 13 | 6 | 3 |
| Parsnips, cooked | ½ cup | 55 | 0 | 13 | 3 | 1 |
| Peas, green, cooked | ½ cup | 67 | 0 | 13 | 4 | 4 |
| Plantain, cooked | 1/3 cup | 60 | 0 | 16 | 1 | 0 |
| Potato, baked with skin | 1 small (approx 5 oz) | 128 | 0 | 29 | 3 | 3 |
| Potato, boiled, all kinds | ½ cup (approx 3 oz) | 68 | 0 | 16 | 1 | 1 |
| Potato, Frenchfried (oven-baked) | 2 oz | 109 | 4 | 17 | 2 | 2 |
| Potato, mashed, with milk and butter | ½ cup (approx 4 oz) | 119 | 4 | 18 | 2 | 2 |
| Pumpkin, canned | ¾ cup | 62 | 1 | 15 | 5 | 2 |
| Squash, winter, all varieties, baked | 1 cup | 76 | 1 | 18 | 6 | 2 |
| Succotash | ½ cup | 110 | 1 | 23 | 4 | 5 |
| Sweet potato, plain | ½ cup (3½ oz) | 90 | 0 | 21 | 3 | 2 |
| Yam, cooked | ½ cup (2½ oz) | 79 | 0 | 19 | 3 | 1 |
| Yucca, raw | ½ cup | 165 | 0 | 39 | 2 | 1 |
| Non-starchy Vegetables | ||||||
| Artichokes, cooked | 1 cup | 76 | 1 | 15 | 8 | 5 |
| Asparagus, cooked | ½ cup | 20 | 0 | 4 | 2 | 2 |
| Bamboo shoots, cooked | 1 cup | 13 | 0 | 2 | 1 | 2 |
| Beans, green or yellow, raw | 1 cup | 31 | 0 | 7 | 3 | 2 |
| Bean sprouts (mung) | 1 cup | 24 | 0 | 4 | 1 | 3 |
| Beets, cooked | ½ cup | 37 | 0 | 8 | 2 | 1 |
| Bitter gourd, cooked | 1 cup | 24 | 0 | 5 | 3 | 1 |
| Broccoli, cooked | ½ cup | 27 | 0 | 6 | 3 | 2 |
| Brussels sprouts, cooked | ½ cup | 28 | 0 | 6 | 2 | 2 |
| Cabbage, cooked | ½ cup | 17 | 0 | 4 | 1 | 1 |
| Carrots, slices, cooked | ½ cup | 27 | 0 | 6 | 2 | 1 |
| Cauliflower, cooked | ½ cup | 14 | 0 | 3 | 1 | 1 |
| Celery, cooked | 1 cup | 27 | 0 | 6 | 2 | 1 |
| Chayote, cooked | 1 cup | 38 | 1 | 8 | 5 | 1 |
| Collard greens, cooked | 1 cup | 63 | 1 | 11 | 8 | 5 |
| Cucumber, slices, raw | ½ cup | 8 | 0 | 2 | 0 | 0 |
| Eggplant, cooked | 1 cup | 35 | 0 | 9 | 3 | 1 |
| Fennel, bulb, raw slices | 1 cup | 27 | 0 | 6 | 3 | 1 |
| Green onions or scallions, chopped | ½ cup | 16 | 0 | 4 | 1 | 1 |
| Hearts of palm, canned | 1 cup | 41 | 1 | 7 | 4 | 4 |
| Jicama, raw | 1 cup | 49 | 0 | 11 | 6 | 1 |
| Kale, cooked | 1 cup | 36 | 1 | 7 | 3 | 2 |
| Kohlrabi, cooked | 1 cup | 48 | 0 | 11 | 2 | 3 |
| Leeks, cooked | 1 cup | 32 | 0 | 8 | 1 | 1 |
| Lettuce, green leaf | 1 cup shredded | 5 | 0 | 1 | 1 | 0 |
| Mixed vegetables (without starchy vegetables, legumes, or pasta) | ½ cup | 59 | 0 | 12 | 4 | 3 |
| Mushrooms, stir-fried | ½ cup pieces | 14 | 0 | 2 | 1 | 2 |
| Okra, cooked | ½ cup | 18 | 0 | 4 | 2 | 2 |
| Onions, cooked | ½ cup | 46 | 0 | 11 | 2 | 1 |
| Pea pods, cooked | 1 cup | 67 | 0 | 11 | 5 | 5 |
| Peppers (green and red varieties), cooked | 1 cup | 38 | 0 | 9 | 2 | 1 |
| Radishes | ½ cup | 9 | 0 | 2 | 1 | 0 |
| Rutabaga, cooked | ½ cup | 26 | 0 | 6 | 2 | 1 |
| Sauerkraut, canned | ½ cup | 13 | 0 | 3 | 2 | 1 |
| Spaghetti squash | 1 cup | 31 | 1 | 7 | 2 | 1 |
| Spinach, cooked | 1 cup | 41 | 0 | 7 | 4 | 5 |
| Squash, summer, all varieties, raw | ½ cup | 9 | 0 | 2 | 1 | 1 |
| Swiss chard, cooked | ½ cup | 18 | 0 | 4 | 2 | 2 |
| Tomatoes, canned | ½ cup | 39 | 0 | 9 | 2 | 2 |
| Tomato, ripe, chopped | 1 cup | 32 | 0 | 7 | 2 | 2 |
| Turnips, cooked | ½ cup | 17 | 0 | 4 | 2 | 1 |
| Water chestnuts, canned | ½ cup | 35 | 0 | 9 | 2 | 1 |
| Sweets, Desserts, and other Carbohydrates | ||||||
| Beverages, Soda Pop, and Sports Drinks | ||||||
| Chocolate hot cocoa mix | 1 envelope (approx 1 oz) | 80 | 3 | 15 | 1 | 1 |
| Energy drink | 8 fl oz | 108 | 0 | 27 | 0 | 0 |
| Iced tea, sweetened, commercial | 1 can (12 oz) | 132 | 0 | 33 | 0 | 0 |
| Lemonade | 1 cup (8 fl oz) | 37 | 0 | 9 | 0 | 0 |
| Soft drink (soda), regular | 1 can (12 fl oz) | 152 | 0 | 39 | 0 | 0 |
| Tomato/vegetable juice | ½ cup | 27 | 0 | 6 | 1 | 1 |
| Tonic water | 1 can (12 fl oz) | 124 | 0 | 32 | 0 | 0 |
| Waters with added vitamins and minerals, sweetened, flavored | 1 bottle (20 oz) | 130 | 0 | 33 | 0 | 0 |
| Brownies, Cake, Cookies, Gelatin, Pie, and Pudding | ||||||
| Brownies | About 1 oz | 115 | 5 | 18 | 1 | 1 |
| Cake, angel food | About 1 oz | 72 | 0 | 16 | 0 | 2 |
| Cake, frosted | About 1 oz | 111 | 5 | 16 | 0 | 1 |
| Cake, unfrosted | 1 piece (2½ oz) | 264 | 9 | 42 | 1 | 4 |
| Cookies, 100-calorie pack | 1 pouch | 95 | 3 | 16 | 1 | 1 |
| Cookies, chocolate chip | 2 cookies (2¼ inches across) | 118 | 5 | 16 | 0 | 1 |
| Flan | 3 oz | 111 | 3 | 17 | 0 | 3 |
| Gelatin, regular | 2 oz | 42 | 0 | 10 | 0 | 1 |
| Gingersnaps | 3 small, 1½ inches across | 87 | 2 | 16 | 1 | 1 |
| Large cookie, raisin, soft | 1 cookie | 60 | 2 | 10 | 0 | 1 |
| Pie, blueberry, commercially prepared | 1 piece (1/6 of 8-inch pie) | 271 | 12 | 41 | 1 | 2 |
| Pie, pecan, commercially prepared | 1 slice | 541 | 22 | 79 | 3 | 6 |
| Pie, pumpkin, commercially prepared | 1 slice | 323 | 13 | 46 | 2 | 5 |
| Pudding, fat-free | 3½ oz | 88 | 0 | 20 | 0 | 2 |
| Pudding, regular (made with 2% milk) | 5 oz | 129 | 2 | 24 | 0 | 4 |
| Sandwich cookies with cream filling | 2 small (about 1 oz) | 111 | 5 | 17 | 1 | 1 |
| Sugar-free oatmeal cookies | About 1 oz | 106 | 5 | 16 | 1 | 1 |
| Vanilla wafer | 5 cookies | 87 | 3 | 14 | 0 | 1 |
| Candy, Spreads, Sweets, Sweeteners, Syrups, and Toppings | ||||||
| Agave, syrup | 1 tbsp | 64 | 0 | 16 | 0 | 0 |
| Blended sweeteners (mixtures of artificial sweeteners and sugar) | 1 tbsp | 58 | 0 | 14 | 0 | 0 |
| Candy, chocolate, dark or milk type | 1 oz | 156 | 9 | 17 | 2 | 1 |
| Candy, hard | 3 pieces | 71 | 0 | 18 | 0 | 0 |
| Cream substitute, powdered | 1 tbsp | 33 | 2 | 3 | 0 | 0 |
| Coffee creamer, liquid, flavored | 2 tbsp | 40 | 2 | 6 | 0 | 0 |
| Fruit snacks, chewy | 1 packet (¾ oz) | 75 | 1 | 17 | 0 | 0 |
| Honey | 1 tbsp | 64 | 0 | 17 | 0 | 0 |
| Jam and preserves | 1 tbsp | 56 | 0 | 14 | 0 | 0 |
| Jam and preserves with low-calorie sweetener | 1 tbsp | 18 | 0 | 8 | 0 | 0 |
| Maple syrup | 2 tbsp | 104 | 0 | 27 | 0 | 0 |
| Pancake syrup | 2 tbsp | 94 | 0 | 25 | 0 | 0 |
| Sugar | 1 tsp | 16 | 0 | 4 | 0 | 0 |
| Syrup, chocolate | 2 tbsp | 109 | 0 | 25 | 1 | 1 |
| Syrup, reduced-calorie (pancake type) | 2 tbsp | 50 | 0 | 13 | 0 | 0 |
| Condiments and Sauces | ||||||
| Balsamic vinegar | 1 tbsp | 14 | 0 | 3 | 0 | 0 |
| Barbecue sauce | 3 tbsp | 88 | 0 | 21 | 1 | 0 |
| Chili sauce, sweet, tomato-type | ¼ cup | 71 | 0 | 14 | 4 | 2 |
| Cranberry sauce, jellied | ¼ cup | 105 | 0 | 27 | 0 | 0 |
| Gravy, dry | ¼ cup | 22 | 1 | 4 | 0 | 1 |
| Hoisin sauce | 1 tbsp | 35 | 1 | 7 | 0 | 1 |
| Horseradish, prepared | 1 tsp | 2 | 0 | 1 | 0 | 0 |
| Hot pepper sauce | 1 tsp | 1 | 0 | 0 | 0 | 0 |
| Ketchup | 1 tbsp | 17 | 0 | 5 | 0 | 0 |
| Lemon juice | 2 tbsp | 7 | 0 | 2 | 0 | 0 |
| Marinara, pasta, or spaghetti sauce | ½ cup | 66 | 2 | 10 | 2 | 2 |
| Mustard | 1 tsp | 3 | 0 | 0 | 0 | 0 |
| Plum sauce | 1 tbsp | 35 | 0 | 8 | 0 | 0 |
| Salad dressing, Caesar, fat-free | 1 tbsp | 22 | 0 | 5 | 0 | 0 |
| Salad dressing, Italian, fat-free | 1 tbsp | 7 | 0 | 1 | 0 | 0 |
| Salad dressing, ranch, fat-free | 1 tbsp | 17 | 0 | 4 | 0 | 0 |
| Salsa | 2 tbsp | 10 | 0 | 2 | 1 | 1 |
| Soy sauce | 1 tbsp | 11 | 0 | 1 | 0 | 2 |
| Sweet and sour sauce | 3 tbsp | 79 | 0 | 20 | 0 | 0 |
| Taco sauce | 1 tbsp | 8 | 0 | 2 | 0 | 0 |
| Teriyaki sauce | 1 tbsp | 16 | 0 | 3 | 0 | 1 |
| Tomato sauce, unsweetened | ½ cup | 29 | 0 | 7 | 2 | 1 |
| Worcestershire sauce | 1 tbsp | 13 | 0 | 3 | 0 | 0 |
| Doughnuts, Muffins, Pastries, and Sweet Breads | ||||||
| Banana bread | 1 slice (approx 2 oz) | 196 | 6 | 33 | 1 | 3 |
| Croissant, butter | 1 medium (2 oz) | 231 | 12 | 26 | 2 | 5 |
| Doughnut, cake-type, plain | 1 medium (2 oz) | 234 | 13 | 25 | 1 | 3 |
| Doughnut, hole | 2 doughnuts (1 oz) | 109 | 6 | 12 | 1 | 2 |
| Doughnut, yeast-type, glazed | 1 doughnut, 3¾ inches (approx 2 oz) | 253 | 14 | 29 | 1 | 4 |
| Muffin, low-fat | 1 small (2½ oz) | 181 | 3 | 36 | 3 | 3 |
| Muffin, regular | 1 medium (4 oz) | 424 | 18 | 60 | 1 | 5 |
| Sweet roll or Danish | 1 pastry (2 oz) | 262 | 15 | 29 | 1 | 5 |
| Frozen Bars, Frozen Desserts, Frozen Yogurt, and Ice Cream | ||||||
| Frozen pops | 1 (1¾ fl oz) | 42 | 0 | 10 | 0 | 0 |
| Frozen pops, sugar free | 1 (1¾ fl oz) | 12 | 0 | 3 | 0 | 0 |
| Fruit juice bars, frozen | 1 bar (3 fl oz) | 80 | 0 | 19 | 1 | 1 |
| Ice cream, fat-free | ½ cup | 92 | 0 | 20 | 1 | 3 |
| Ice cream, light | ½ cup | 137 | 4 | 22 | 0 | 4 |
| Ice cream, no sugar added | ½ cup | 115 | 5 | 15 | 0 | 3 |
| Ice cream, rich | ½ cup | 266 | 17 | 24 | 0 | 4 |
| Sherbet, orange | ½ cup | 107 | 1 | 23 | 1 | 1 |
| Yogurt, frozen, nonfat | 1/3 cup | 47 | 0 | 9 | 1 | 2 |
| Yogurt, frozen, regular | ½ cup | 114 | 4 | 17 | 0 | 3 |
| Protein | ||||||
| Lean | ||||||
| Beef, ground, 90% lean meat/ 10% fat, cooked, pan-browned | 1 oz | 65 | 3 | 0 | 0 | 8 |
| Beef jerky | ½ oz | 58 | 4 | 2 | 0 | 5 |
| Beef, liver, raw | 1 oz | 38 | 1 | 1 | 0 | 6 |
| Buffalo, cooked, roasted | 1 oz | 37 | 1 | 0 | 0 | 8 |
| Cheese, nonfat or fat-free | about 1 oz | 24 | 0 | 2 | 0 | 4 |
| Chicken, liver, raw | 1½ oz | 52 | 2 | 0 | 0 | 7 |
| Chicken, roasted | ¼ cup | 66 | 3 | 0 | 0 | 10 |
| Chicken, ground, cooked, pan-browned | 1 oz | 54 | 3 | 0 | 0 | 7 |
| Clams, raw | 1 oz | 24 | 0 | 1 | 0 | 4 |
| Cod, raw | 1 oz | 23 | 0 | 0 | 0 | 5 |
| Cornish hen, cooked | 1 oz | 38 | 1 | 0 | 0 | 7 |
| Cottage cheese, 1% milkfat | ¼ cup (2 oz) | 41 | 1 | 2 | 0 | 7 |
| Crab, raw | 1 oz | 24 | 0 | 0 | 0 | 5 |
| Domestic duck, cooked | ¼ cup (1 oz) | 70 | 4 | 0 | 0 | 8 |
| Egg substitutes, fat-free | ¼ cup | 29 | 0 | 1 | 0 | 6 |
| Egg whites | 2 | 34 | 0 | 0 | 0 | 7 |
| Fish, whiting, cooked | 1 oz | 33 | 0 | 0 | 0 | 7 |
| Lamb, kidneys, raw | 1 oz | 27 | 1 | 0 | 0 | 4 |
| Lobster, raw | 1 oz | 22 | 0 | 0 | 0 | 5 |
| Oysters, fresh | 6 medium | 43 | 1 | 2 | 0 | 5 |
| Pork, Canadian bacon, uncooked | 1 oz | 31 | 1 | 0 | 0 | 6 |
| Pork, cured, lean, ham | 1 oz | 45 | 2 | 1 | 0 | 5 |
| Pork, loin, cooked | 1 oz | 42 | 1 | 0 | 0 | 7 |
| Processed sandwich meats with 3 grams of fat or less per oz: beef pastrami | 1 oz | 41 | 2 | 0 | 0 | 6 |
| Processed sandwich meats with 3 grams of fat or less per oz: turkey ham, sliced, extra lean | About 1 oz (¼ cup pieces) | 43 | 1 | 1 | 0 | 7 |
| Rabbit, cooked | 1 oz | 56 | 2 | 0 | 0 | 8 |
| Ricotta with part-skim milk | ¼ cup (approx 2 oz) | 86 | 5 | 3 | 0 | 7 |
| Roast beef, deli style | 1 slice (½ oz) | 16 | 1 | 0 | 0 | 3 |
| Sardines, canned in oil | 2 (approx 1 oz) | 50 | 3 | 0 | 0 | 6 |
| Shrimp, raw | 1 oz | 20 | 0 | 0 | 0 | 4 |
| Smoked salmon (lox) | 1 oz | 33 | 1 | 0 | 0 | 5 |
| Tilapia, raw | 1 oz | 28 | 0 | 0 | 0 | 6 |
| Trout, raw | 1oz | 42 | 2 | 0 | 0 | 6 |
| Tuna, canned in water, drained | 1 oz | 24 | 0 | 0 | 0 | 6 |
| Turkey, ground, cooked, pan-browned | 1 oz | 43 | 1 | 0 | 0 | 9 |
| Turkey, pork, and beef sausage, low-fat | 1 oz | 29 | 1 | 3 | 0 | 2 |
| Veal cutlet, boneless | 1 oz | 30 | 1 | 0 | 0 | 6 |
| Venison, deer, lean, cooked | 1 oz | 40 | 1 | 0 | 0 | 8 |
| Wieners (beef franks, fat-free) | 1 (1¾ oz) | 39 | 0 | 3 | 0 | 7 |
| Medium fat | ||||||
| Bacon, turkey | 3 slices (1 oz each before cooking) | 66 | 5 | 1 | 0 | 5 |
| Beef, ground, 85% lean/ 15% fat, cooked | 1 oz | 71 | 4 | 0 | 0 | 7 |
| Beef, tongue | 1 oz | 69 | 5 | 0 | 0 | 5 |
| Cheese with 4–7 grams of fat per oz: feta | 1 oz | 75 | 6 | 1 | 0 | 4 |
| Cheese with 4–7 grams of fat per oz: mozzarella | 1 oz | 72 | 5 | 1 | 0 | 7 |
| Cheese with 4–7 grams of fat per oz: pasteurized processed cheese spread | 1 oz | 85 | 6 | 3 | 0 | 5 |
| Chicken with skin | 1 oz | 84 | 5 | 0 | 0 | 10 |
| Corned beef | 1 oz | 71 | 4 | 0 | 0 | 8 |
| Egg | 1 large | 72 | 5 | 0 | 0 | 6 |
| Fish fillet, battered or breaded, and fried | About 1 oz | 53 | 3 | 4 | 0 | 3 |
| Lamb: chop, leg, or roast, cooked | 1 oz | 67 | 4 | 0 | 0 | 7 |
| Lamb, ground, cooked, broiled | 1 oz | 80 | 6 | 0 | 0 | 7 |
| Pork, ground | 1 oz | 84 | 6 | 0 | 0 | 7 |
| Salmon, Atlantic, cooked | 1 oz | 58 | 4 | 0 | 0 | 6 |
| Turkey, with skin, cooked | 1 oz | 85 | 5 | 0 | 0 | 9 |
| High fat | ||||||
| Bacon, pork | 2 slices (1 oz each before cooking) | 234 | 22 | 1 | 0 | 7 |
| Bologna, pork | 1 slice, medium (1 oz) | 69 | 6 | 0 | 0 | 4 |
| Cheese, regular, brie | 1 oz | 95 | 8 | 0 | 0 | 6 |
| Cheese, regular, cheddar | 1 oz | 115 | 10 | 0 | 0 | 7 |
| Cheese, regular, hard, goat | 1 oz | 128 | 10 | 1 | 0 | 9 |
| Cheese, regular, Parmesan | 1 oz | 111 | 7 | 1 | 0 | 10 |
| Cheese, regular, queso asadero | 1 oz | 101 | 8 | 1 | 0 | 6 |
| Cheese, regular, Swiss | 1 oz | 108 | 8 | 2 | 0 | 8 |
| Frankfurter: beef and pork | 1½ oz | 137 | 12 | 1 | 0 | 5 |
| Frankfurter: turkey | 2 oz | 126 | 10 | 2 | 0 | 7 |
| Italian pork sausage | 4 oz | 391 | 35 | 1 | 0 | 16 |
| Kielbasa | 2 oz | 127 | 10 | 2 | 0 | 7 |
| Polish sausage | 1 oz | 92 | 8 | 0 | 0 | 4 |
| Pork: spareribs, lean, cooked | 1 oz | 112 | 9 | 0 | 0 | 8 |
| Processed sandwich meats with 8 grams of fat or more per oz: hard salami | 1 oz | 119 | 10 | 0 | 0 | 6 |
| Sausage with pork and beef | 1 oz | 91 | 8 | 1 | 0 | 3 |
| Sausage with 8 grams fat or more per oz: bratwurst, cooked | 3 oz | 283 | 25 | 2 | 0 | 12 |
| Sausage with 8 grams fat or more per oz: chorizo, pork and beef | 1 oz | 129 | 11 | 1 | 0 | 7 |
| Short ribs, beef, cooked, braised | 1 oz | 81 | 6 | 0 | 0 | 7 |
| Plant-Based Proteins | ||||||
| Baked beans, canned, plain or vegetarian | 1/3 cup | 80 | 0 | 18 | 4 | 4 |
| Beans: black, cooked or canned, drained and rinsed | ½ cup | 114 | 0 | 20 | 8 | 8 |
| Beans: garbanzo, cooked or canned, drained and rinsed | ½ cup | 134 | 2 | 22 | 6 | 7 |
| Beans: kidney, cooked or canned, drained and rinsed | ½ cup | 108 | 1 | 19 | 6 | 7 |
| Beans: navy, cooked or canned, drained and rinsed | ½ cup | 127 | 1 | 24 | 10 | 7 |
| Edamame, frozen | ½ cup | 65 | 3 | 5 | 3 | 6 |
| Falafel | 3 patties (about 2¼ inches across) | 170 | 9 | 16 | 2 | 7 |
| Hummus | 1/3 cup | 136 | 8 | 12 | 5 | 6 |
| Lentils, cooked | ½ cup | 115 | 0 | 20 | 8 | 9 |
| Meatless bacon | 2 strips ( approx ½ oz) | 31 | 3 | 1 | 0 | 1 |
| Meatless burger, vegan | 1 patty (about 2½ oz) | 94 | 2 | 6 | 4 | 12 |
| Meatless chicken | 1/3 cup | 125 | 7 | 2 | 2 | 13 |
| Meatless frankfurter | 1 (2½ oz) | 163 | 10 | 5 | 3 | 14 |
| Meatless luncheon slices | 1 slice (½ oz) | 26 | 2 | 1 | 0 | 2 |
| Meatless sausage | 1 slice (1 oz) | 72 | 5 | 3 | 1 | 5 |
| Split peas cooked | ½ cup | 116 | 0 | 21 | 8 | 8 |
| Refried beans, canned, vegetarian | ½ cup | 100 | 1 | 16 | 6 | 6 |
| Tofu, firm | 1 slice | 52 | 2 | 2 | 0 | 6 |
| Fats | ||||||
| Unsaturated fats | ||||||
| Almonds | 6 | 42 | 4 | 2 | 1 | 2 |
| Avocado, fresh | 1 (approx 5 oz) | 227 | 21 | 12 | 9 | 3 |
| Brazil nuts | 2 | 66 | 7 | 1 | 1 | 1 |
| Cashew nuts, dry roasted | 1 tbsp | 49 | 4 | 3 | 0 | 1 |
| Flaxseeds, ground | 1½ tbsp | 56 | 4 | 3 | 3 | 2 |
| Filberts (hazelnuts) | 5 | 44 | 4 | 1 | 1 | 1 |
| Macadamia nuts, dry roasted | ¼ oz | 51 | 5 | 1 | 1 | 1 |
| Margarine-like, vegetable oil spread, trans fat-free | 1 tbsp | 6 | 0 | 0 | 0 | 0 |
| Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle | 1 tbsp | 75 | 8 | 0 | 0 | 0 |
| Mayonnaise, regular | 1 tbsp | 103 | 12 | 0 | 0 | 0 |
| Mayonnaise, reduced-fat, with olive oil | 1 tbsp | 54 | 6 | 0 | 0 | 0 |
| Mayonnaise-style salad dressing, fat-free | 1 tbsp | 13 | 0 | 2 | 0 | 0 |
| Mayonnaise-style salad dressing, regular | 1 tbsp | 94 | 10 | 0 | 0 | 0 |
| Mixed nuts with peanuts, dry roasted | ¼ oz | 42 | 4 | 2 | 1 | 1 |
| Nuts, pignolia (pine nuts) | 10 nuts | 11 | 1 | 0 | 0 | 0 |
| Nut butters (trans fat-free): almond butter, cashew butter, peanut butter | 1 tbsp | 97 | 8 | 5 | 1 | 2 |
| Oil: canola, corn, cottonseed, grape seed, olive, peanut, safflower, soybean, sunflower | 1 tsp | 40 | 5 | 0 | 0 | 0 |
| Olives, canned | 8 large | 40 | 4 | 2 | 1 | 0 |
| Olives, green, pickled | 10 | 39 | 4 | 1 | 1 | 0 |
| Peanuts, dry roasted | 10 | 59 | 5 | 2 | 1 | 2 |
| Pecans | ¼ oz | 49 | 5 | 1 | 1 | 1 |
| Pistachios, dry roasted | 16 | 64 | 5 | 3 | 1 | 2 |
| Pumpkin seeds | ½ oz | 63 | 3 | 8 | 3 | 3 |
| Salad dressing, blue cheese, regular | 1 tbsp | 73 | 8 | 1 | 0 | 0 |
| Salad dressing, Caesar, regular | 1 tbsp | 80 | 9 | 0 | 0 | 0 |
| Salad dressing, French, regular | 1 tbsp | 73 | 7 | 2 | 0 | 0 |
| Salad dressing, Italian, regular | 1 tbsp | 35 | 3 | 2 | 0 | 1 |
| Tahini or sesame paste | 1 tbsp | 89 | 8 | 3 | 1 | 3 |
| Vegetable oil-butter spread, reduced calorie | 1 tbsp | 60 | 7 | 0 | 0 | 0 |
| Walnuts, English | ½ oz | 93 | 9 | 2 | 1 | 2 |
| Saturated fats | ||||||
| Butter, light, stick | 1 tsp | 23 | 3 | 0 | 0 | 0 |
| Butter, whipped | 1 tbsp | 67 | 8 | 0 | 0 | 0 |
| Chitterlings, cooked, simmered | 2 tbsp (½ oz) | 33 | 3 | 0 | 0 | 2 |
| Coconut milk, canned, thick, regular | 1½ tbsp | 44 | 5 | 1 | 0 | 0 |
| Coconut, sweetened, shredded | 2 tbsp | 47 | 3 | 4 | 0 | 0 |
| Coconut water | 1 cup | 44 | 0 | 10 | 0 | 1 |
| Cream, half and half | 2 tbsp | 39 | 3 | 1 | 0 | 1 |
| Cream, heavy | 1 tbsp | 52 | 6 | 0 | 0 | 0 |
| Cream, light | 1½ tbsp | 66 | 7 | 1 | 0 | 0 |
| Cream, whipped | 2 tbsp | 15 | 1 | 1 | 0 | 0 |
| Cream cheese, fat-free | 1½ tbsp (1 oz) | 28 | 0 | 2 | 0 | 4 |
| Cream cheese, regular | 1 tbsp (½ oz) | 50 | 5 | 1 | 0 | 1 |
| Lard | 1 tsp | 38 | 4 | 0 | 0 | 0 |
| Margarine-butter blend, soybean oil and butter | 1½ tsp | 51 | 6 | 0 | 0 | 0 |
| Oil: coconut, palm | 1 tsp | 39 | 5 | 0 | 0 | 0 |
| Salt pork, cured | ¼ oz | 53 | 6 | 0 | 0 | 0 |
| Shortening, lard and vegetable oil | 1 tsp | 38 | 4 | 0 | 0 | 0 |
| Sour cream, cultured | 2 tbsp | 46 | 5 | 1 | 0 | 1 |
| Sour cream, reduced-fat | 3 tbsp | 65 | 5 | 3 | 0 | 3 |
| Combination Foods | ||||||
| Entrees | ||||||
| Beef stew, canned | 7 oz | 194 | 11 | 15 | 2 | 9 |
| Chili with meat and beans | About 5 oz | 214 | 13 | 6 | 2 | 17 |
| Lasagna with meat | 8 oz | 423 | 24 | 26 | 3 | 25 |
| Mac and cheese with cheese sauce | 7 oz | 310 | 9 | 44 | 2 | 13 |
| Spaghetti with meatballs | About 5 oz | 228 | 11 | 21 | 2 | 11 |
| Salads (Deli-Style) | ||||||
| Coleslaw | ½ cup | 146 | 9 | 14 | 2 | 1 |
| Potato salad | ½ cup | 179 | 10 | 14 | 2 | 3 |
| Tuna salad | ½ cup (3½ oz) | 192 | 10 | 10 | 0 | 16 |
| Soups | ||||||
| Black bean soup, canned | 1 cup (8 fl oz) | 234 | 3 | 40 | 18 | 12 |
| Beef and barley soup | 1 cup (about 8½ oz) | 159 | 2 | 26 | 4 | 9 |
| Chicken noodle soup | 1 cup (about 8 oz) | 100 | 3 | 9 | 2 | 8 |
| Clam chowder (made with low-fat milk) | 1 cup (about 8½ oz) | 154 | 5 | 19 | 1 | 8 |
| Egg drop soup | 1 cup (about 8½ oz) | 65 | 1 | 10 | 1 | 3 |
| Mushroom, cream soup (made with water) | 1 cup (about 8 oz) | 97 | 6 | 8 | 1 | 2 |
| Split pea soup | 1 cup (about 9 oz) | 180 | 2 | 30 | 5 | 10 |
| Tomato soup (made with water) | 1 cup (about 8½ oz) | 74 | 1 | 16 | 2 | 2 |
| Fast Foods | ||||||
| Main Dishes/Entrees | ||||||
| Burrito, beef and bean | 1 (5 oz) | 332 | 13 | 43 | 6 | 10 |
| Chicken breast, meat only | 1 piece (about 4 oz) | 164 | 5 | 0 | 0 | 30 |
| Chicken breast or wing, breaded and fried | 1 piece (about 3 oz) | 247 | 15 | 10 | 0 | 18 |
| Chicken drumstick, breaded and fried | 1 (about 3 oz) | 200 | 13 | 6 | 0 | 16 |
| Chicken drumstick, meat only | 1 (about 2 oz) | 69 | 3 | 0 | 0 | 11 |
| Chicken nuggets, frozen | 6 pieces (about 4 oz) | 281 | 17 | 18 | 1 | 13 |
| Chicken parmesan without pasta | About 5 oz | 307 | 16 | 16 | 1 | 24 |
| Chicken, pot pie | ½ pie (about 5 oz) | 308 | 18 | 29 | 2 | 8 |
| Chicken thigh, breaded and fried | 2 pieces (about 5 oz) | 431 | 27 | 16 | 0 | 30 |
| Chicken thigh, meat only, fried | 1 piece | 117 | 6 | 0 | 0 | 15 |
| Chicken wing, meat only, fried | 1 wing | 42 | 2 | 0 | 0 | 6 |
| Ham and cheese stuffed sandwich, frozen | 1 (4½ oz) | 306 | 12 | 39 | 2 | 12 |
| Hush puppies | 1 piece (about 1 oz) | 65 | 3 | 9 | 1 | 1 |
| Salad, vegetable, with chicken, no dressing | 1½ cup (about 8 oz) | 105 | 2 | 4 | 0 | 17 |
| Tortellini, pasta with cheese filling | ¾ cup (about 3 oz) | 249 | 6 | 38 | 2 | 11 |
| Pizza | ||||||
| Pizza, cheese, regular crust | 1/8 of a 14-inch pizza (about 4 oz) | 284 | 10 | 36 | 3 | 12 |
| Pizza, cheese, thin crust | 1/8 of a 14-inch pizza (about 3 oz) | 223 | 10 | 23 | 2 | 9 |
| Pizza, meat and vegetable, regular crust | 1/8 of a 14-inch pizza (about 5 oz) | 356 | 16 | 37 | 3 | 16 |
| Pizza, pepperoni, regular crust | 1/8 of a 14-inch pizza (about 4 oz) | 315 | 13 | 36 | 3 | 13 |
| Pizza, pepperoni, thin crust | 1/8 of a 14-inch pizza (about 3 oz) | 247 | 13 | 22 | 2 | 10 |
| Pizza, sausage, regular crust | 1/8 of a 14-inch pizza (about 4 oz) | 326 | 14 | 36 | 3 | 13 |
| Pizza, sausage, thin crust | 1/8 of a 14-inch pizza (about 3 oz) | 269 | 15 | 23 | 2 | 11 |
| Asian | ||||||
| Beef and vegetables | ½ order (10 oz) | 301 | 15 | 21 | 4 | 20 |
| Eggroll | 1 (about 3 oz) | 222 | 11 | 24 | 2 | 7 |
| Fortune cookies | 1 cookie | 30 | 0 | 7 | 0 | 0 |
| Fried rice, meatless | 1 cup (about 5 oz) | 238 | 4 | 45 | 2 | 6 |
| Hot-and-sour soup | 1 cup (about 8 oz) | 91 | 3 | 10 | 1 | 6 |
| Japanese soba noodles, cooked | 1 cup (4 oz) | 113 | 0 | 24 | 0 | 6 |
| Noodles, flat, crunchy | 1 cup (about 1½ oz) | 234 | 14 | 23 | 1 | 5 |
| Soup, ramen noodle, beef flavor, dry | 1 package (3 oz) | 387 | 16 | 53 | 3 | 9 |
| Sweet and sour chicken | 6 oz | 441 | 22 | 42 | 2 | 18 |
| Vegetable lo mein | 1 cup (about 5 oz) | 165 | 3 | 27 | 2 | 6 |
| Vegetable soup | 1 cup (about 8 oz) | 90 | 1 | 18 | 3 | 3 |
| Mexican | ||||||
| Burrito with beans and cheese | 1 burrito (about 6½ oz) | 379 | 11 | 58 | 8 | 14 |
| Chicken and rice | 1 cup (5 oz) | 245 | 7 | 28 | 2 | 17 |
| Empanadas | 1 piece (about 3 oz) | 298 | 16 | 28 | 2 | 10 |
| Nachos with cheese | 1 serving (about 3 oz) | 274 | 17 | 28 | 3 | 3 |
| Quesadilla, cheese only | 1 quesadilla, 5-6 inch diameter (about 3 oz) | 342 | 21 | 22 | 2 | 15 |
| Rice and black beans | 1 cup (5 oz) | 220 | 6 | 36 | 5 | 7 |
| Taco, hard shell, with beef, cheese, and lettuce | 1 small taco (about 2½ oz) | 156 | 9 | 14 | 3 | 6 |
| Taco salad | 1 salad (3½ oz) | 170 | 9 | 15 | 3 | 7 |
| Sandwiches | ||||||
| Biscuit with egg, cheese, and bacon | 1 sandwich (about 5 oz) | 436 | 25 | 35 | 0 | 17 |
| Biscuit with sausage | 1 sandwich (about 4 oz) | 412 | 27 | 33 | 0 | 11 |
| Burrito with sausage | 1 burrito (about 4 oz) | 296 | 17 | 24 | 1 | 13 |
| Cheese burger, single, regular, with condiments | 1 burger (about 4½ oz) | 343 | 16 | 32 | 2 | 17 |
| Crispy chicken fillet sandwich, with lettuce and mayo | 1 sandwich (about 5½ oz) | 420 | 21 | 42 | 2 | 17 |
| English muffin with egg, cheese, and sausage | 1 sandwich (about 6 oz) | 472 | 30 | 29 | 0 | 22 |
| Fish sandwich with tartar sauce and cheese | 1 sandwich (about 5 oz) | 374 | 20 | 35 | 1 | 15 |
| Grilled chicken fillet sandwich with lettuce, tomatoes, and spread | 1 sandwich (about 8 oz) | 419 | 11 | 39 | 2 | 40 |
| Hamburger, regular, with condiments | 1 burger (about 3 oz) | 255 | 10 | 29 | 2 | 13 |
| Hot dog plain with bun | 1 hot dog (about 3½ oz) | 242 | 15 | 18 | 0 | 10 |
| Hot dog with bun with chili | 1 chili dog (about 4 oz) | 296 | 13 | 31 | 0 | 14 |
| Submarine sandwich, cold cut on white bread with lettuce and tomato | 1 (6-inch sub 7 oz) | 417 | 20 | 40 | 2 | 21 |
| Tuna submarine sandwich on white bread | 1 (6-inch sub about 8½ oz) | 517 | 29 | 38 | 2 | 29 |
| Sides/Appetizers | ||||||
| French fries | “1 small order (about 2½ oz) 1 medium order (about 4 oz) 1 large order (about 5½ oz)” | “229 378 497” | “11 18 24” | “30 50 66” | “3 5 6” | “2 4 5” |
| Fish sticks | 1 stick (1 oz) | 78 | 5 | 6 | 0 | 3 |
| Hash browns | 1 cup (about 5½ oz) | 413 | 20 | 55 | 5 | 5 |
| Onion rings, breaded and fried | 18 rings (about 4 oz) | 481 | 30 | 51 | 3 | 5 |
| Side salad without dressing | 1 salad (about 3 oz) | 17 | 0 | 4 | 1 | 1 |
| Beverages and Desserts | ||||||
| Bread pudding | ½ cup | 270 | 13 | 33 | 0 | 5 |
| Hot fudge sundae | 1 (about 6 oz) | 333 | 11 | 54 | 1 | 7 |
| Milk shake, thick chocolate | 1 shake (about 10½ oz) | 357 | 8 | 63 | 1 | 9 |
| Soft-serve ice cream with cone, vanilla | 1 (about 4 oz) | 196 | 6 | 32 | 0 | 5 |
| Alcohol | ||||||
| Beer, light | 12 fl oz | 103 | 0 | 6 | 0 | 1 |
| Beer, regular | 12 fl oz | 153 | 0 | 13 | 0 | 2 |
| Daiquiri | 4½ fl oz | 253 | 0 | 9 | 0 | 0 |
| Distilled spirits (80 proof):vodka, rum, gin, whiskey | 1½ fl oz | 97 | 0 | 0 | 0 | 0 |
| Dry, red or white wine | 5 fl oz | 125 | 0 | 4 | 0 | 0 |
| Liqueur, coffee (53 proof) | 1½ fl oz | 175 | 0 | 24 | 0 | 0 |
| Margarita | 3 fl oz | 153 | 0 | 7 | 0 | 0 |
| Piña colada | 4½ fl oz | 246 | 3 | 32 | 0 | 1 |
| Sake | 4 fl oz | 156 | 0 | 6 | 0 | 1 |
| Whiskey sour | 4½ fl oz | 217 | 0 | 21 | 0 | 0 |
| Wine, dessert, sweet | 3½ fl oz | 165 | 0 | 14 | 0 | 0 |
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