Sodium Content of Foods

This is a table of sodium content for various foods.  The data comes from the USDA national nutrient database.  To find a specific food, invoke the page search function in your browser.  For most internet browsers, this is CONTROL + “F.”

Description

weight

(grams)

serving

size

sodium

(mg)

Alcoholic beverage, beer, light

354

12 fl oz

14

Alcoholic beverage, beer, regular

355

12 fl oz

14

Alcoholic beverage, daiquiri,
prepared-from-recipe

60

2 fl oz

3

Alcoholic beverage, distilled, all (gin,
rum, vodka, whiskey) 80 proof

42

1.5 fl oz

0

Alcoholic beverage, distilled, all (gin,
rum, vodka, whiskey) 86 proof

42

1.5 fl oz

0

Alcoholic beverage, distilled, all (gin,
rum, vodka, whiskey) 90 proof

42

1.5 fl oz

0

Alcoholic beverage, liqueur, coffee, 53 proof

52

1.5 fl oz

4

Alcoholic beverage, pina colada,
prepared-from-recipe

141

4.5 fl oz

8

Alcoholic beverage, wine, dessert, dry

103

3.5 fl oz

9

Alcoholic beverage, wine, dessert, sweet

103

3.5 fl oz

9

Alcoholic beverage, wine, table, red

103

3.5 fl oz

5

Alcoholic beverage, wine, table, white

103

3.5 fl oz

5

Alfalfa seeds, sprouted, raw

33

1 cup

2

Apple juice, canned or bottled,
unsweetened, without added ascorbic acid

248

1 cup

7

Apples, dried, sulfured, uncooked

32

5 rings

28

Apples, raw, with skin

138

1 apple

1

Apples, raw, without skin

110

1 cup

0

Applesauce, canned, sweetened, without salt

255

1 cup

8

Applesauce, canned, unsweetened, without added ascorbic acid

244

1 cup

5

Apricot nectar, canned, with added ascorbic acid

251

1 cup

8

Apricots, canned, heavy syrup pack, with
skin, solids and liquids

258

1 cup

10

Apricots, canned, juice pack, with skin, solids and liquids

244

1 cup

10

Apricots, dried, sulfured, uncooked

35

10 halves

4

Apricots, raw

35

1 apricot

0

Artichokes, (globe or french), cooked,
boiled, drained, without salt

168

1 cup

160

Artichokes, (globe or french), cooked,
boiled, drained, without salt

120

1 medium

114

Asparagus, canned, drained solids

72

4 spears

207

Asparagus, cooked, boiled, drained

60

4 spears

8

Asparagus, frozen, cooked, boiled, drained, without salt

180

1 cup

5

Asparagus, frozen, cooked, boiled, drained, without salt

60

4 spears

2

Avocados, raw, California

28.35

1 oz

2

Avocados, raw, Florida

28.35

1 oz

1

Bagels, cinnamon-raisin

89

4″ bagel

287

Bagels, cinnamon-raisin

71

3-1/2″ bagel

229

Bagels, egg

89

4″ bagel

449

Bagels, egg

71

3-1/2″ bagel

359

Bagels, plain, enriched, with calcium
propionate (includes onion,poppy, sesame)

71

3-1/2″ bagel

379

Bagels, plain, enriched, with calcium
propionate (includes onion,poppy, sesame)

89

4″ bagel

475

Baking chocolate, unsweetened, liquid

28.35

1 oz

3

Baking chocolate, unsweetened, squares

28.35

1 square

7

Bamboo shoots, canned, drained solids

131

1 cup

9

Bananas, raw

118

1 banana

1

Bananas, raw

150

1 cup

2

Barley, pearled, cooked

157

1 cup

5

Barley, pearled, raw

200

1 cup

18

Beans, baked, canned, plain or vegetarian

254

1 cup

856

Beans, baked, canned, with franks

259

1 cup

1114

Beans, baked, canned, with pork and sweet
sauce

253

1 cup

850

Beans, baked, canned, with pork and tomato
sauce

253

1 cup

1106

Beans, black, mature seeds, cooked, boiled,
without salt

172

1 cup

2

Beans, great northern, mature seeds,
cooked, boiled, without salt

177

1 cup

4

Beans, kidney, red, mature seeds, canned

256

1 cup

873

Beans, kidney, red, mature seeds, cooked,
boiled, without salt

177

1 cup

4

Beans, navy, mature seeds, cooked, boiled,
without salt

182

1 cup

0

Beans, pinto, mature seeds, cooked, boiled,
without salt

171

1 cup

2

Beans, snap, green, canned, regular pack,
drained solids

135

1 cup

354

Beans, snap, green, cooked, boiled,
drained, without salt

125

1 cup

1

Beans, snap, green, frozen, cooked, boiled,
drained without salt

135

1 cup

12

Beans, snap, yellow, canned, regular pack,
drained solids

135

1 cup

339

Beans, snap, yellow, cooked, boiled,
drained, without salt

125

1 cup

4

Beans, snap, yellow, frozen, cooked,
boiled, drained, without salt

135

1 cup

12

Beans, white, mature seeds, canned

262

1 cup

13

Beef stew, canned entree

232

1 cup

947

Beef, chuck, blade roast, separable lean
and fat, trimmed to 1/4″ fat, all grades cooked, braised

85

3 oz

54

Beef, chuck, blade roast, separable lean
only, trimmed to 1/4″ fat, all grades cooked, braised

85

3 oz

61

Beef, cured, corned beef, canned

85.05

3 oz

856

Beef, cured, dried

28.35

1 oz

791

Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled

85

3 oz

66

Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled

85

3 oz

64

Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled

85

3 oz

61

Beef, rib, whole (ribs 6-12), separable
lean and fat, trimmed to 1/4″ fat, all grades, cooked, roasted

85

3 oz

54

Beef, rib, whole (ribs 6-12), separable
lean only, trimmed to 1/4″ fat, all grades, cooked, roasted

85

3 oz

61

Beef, round, bottom round, separable lean
and fat, trimmed to 1/8″ fat, all grades cooked, braised

85

3 oz

37

Beef, round, bottom round, separable lean
only,trimmed to 1/8″ fat, all grades cooked, braised

85

3 oz

38

Beef, round, eye of round, separable lean
and fat, trimmed to 1/8″ fat, all grades cooked, roasted

85

3 oz

31

Beef, round, eye of round, separable lean
only, trimmed to 1/8″ fat, all grades cooked, roasted

85

3 oz

32

Beef, top sirloin, separable lean and fat,
trimmed to 1/8″ fat, all grades, cooked, broiled

85

3 oz

48

Beef, top sirloin, separable lean only,
trimmed to 1/8″ fat, all grades, cooked, broiled

85

3 oz

52

Beef, variety meats and by-products, liver,
cooked, pan-fried

85

3 oz

65

Beet greens, cooked, boiled, drained,
without salt

144

1 cup

347

Beets, canned, drained solids

170

1 cup

330

Beets, canned, drained solids

24

1 beet

47

Beets, cooked, boiled, drained

50

1 beet

39

Beets, cooked, boiled, drained

170

1 cup

131

Biscuits, plain or buttermilk, prepared
from recipe

101

4″ biscuit

586

Biscuits, plain or buttermilk, prepared
from recipe

60

2-1/2″ biscuit

348

Biscuits, plain or buttermilk, refrigerated
dough, higher fat, baked

27

2-1/2″ biscuit

325

Biscuits, plain or buttermilk, refrigerated
dough, lower fat, baked

21

2-1/4″ biscuit

305

Blackberries, raw

144

1 cup

1

Blueberries, frozen, sweetened

230

1 cup

2

Blueberries, raw

145

1 cup

1

Bologna, beef and pork

56.7

2 slices

417

Braunschweiger (a liver sausage), pork

56.7

2 slices

658

Bread crumbs, dry, grated, plain

28.35

1 oz

208

Bread crumbs, dry, grated, seasoned

120

1 cup

2111

Bread stuffing, bread, dry mix, prepared

100

1/2 cup

543

Bread, banana, prepared from recipe, made
with margarine

60

1 slice

181

Bread, cornbread, dry mix, prepared

60

1 piece

467

Bread, cornbread, prepared from recipe,
made with low fat (2%) milk

65

1 piece

428

Bread, cracked-wheat

25

1 slice

135

Bread, egg

40

1/2″ slice

197

Bread, french or vienna (includes
sourdough)

25

1/2″ slice

152

Bread, Indian, fry, made with lard (Navajo)

160

10-1/2″ bread

526

Bread, Indian, fry, made with lard (Navajo)

90

5″ bread

296

Bread, italian

20

1 slice

117

Bread, mixed-grain (includes whole-grain,
7-grain)

26

1 slice

127

Bread, mixed-grain, toasted (includes
whole-grain, 7-grain)

24

1 slice

127

Bread, oatmeal

27

1 slice

162

Bread, oatmeal, toasted

25

1 slice

163

Bread, pita, white, enriched

28

4″ pita

150

Bread, pita, white, enriched

60

6-1/2″ pita

322

Bread, pumpernickel

32

1 slice

215

Bread, pumpernickel, toasted

29

1 slice

214

Bread, raisin, enriched

26

1 slice

101

Bread, raisin, toasted, enriched

24

1 slice

102

Bread, reduced-calorie, rye

23

1 slice

93

Bread, reduced-calorie, wheat

23

1 slice

118

Bread, reduced-calorie, white

23

1 slice

104

Bread, rye

32

1 slice

211

Bread, rye, toasted

24

1 slice

174

Bread, wheat (includes wheat berry)

25

1 slice

133

Bread, wheat, toasted (includes wheat
berry)

23

1 slice

132

Bread, white, commercially prepared
(includes soft bread crumbs)

25

1 slice

170

Bread, white, commercially prepared
(includes soft bread crumbs)

45

1 cup

306

Bread, white, commercially prepared,
toasted

22

1 slice

130

Bread, whole-wheat, commercially prepared

28

1 slice

148

Bread, whole-wheat, commercially prepared,
toasted

25

1 slice

148

Breakfast items, biscuit with egg and
sausage

180

1 biscuit

1141

Breakfast items, french toast with butter

135

2 slices

513

Broccoli, cooked, boiled, drained, without
salt

156

1 cup

64

Broccoli, cooked, boiled, drained, without
salt

37

1 spear

15

Broccoli, flower clusters, raw

11

1 floweret

3

Broccoli, frozen, chopped, cooked, boiled,
drained, without salt

184

1 cup

20

Broccoli, raw

31

1 spear

10

Broccoli, raw

88

1 cup

29

Brussels sprouts, cooked, boiled, drained,
without salt

156

1 cup

33

Brussels sprouts, frozen, cooked, boiled,
drained, without salt

155

1 cup

23

Buckwheat flour, whole-groat

120

1 cup

13

Buckwheat groats, roasted, cooked

168

1 cup

7

Bulgur, cooked

182

1 cup

9

Bulgur, dry

140

1 cup

24

Butter, salted

14.2

1 tbsp

82

Butter, without salt

14.2

1 tbsp

2

Cabbage, chinese (pak-choi), cooked,
boiled, drained, without salt

170

1 cup

58

Cabbage, chinese (pe-tsai), cooked, boiled,
drained, without salt

119

1 cup

11

Cabbage, cooked, boiled, drained, without
salt

150

1 cup

12

Cabbage, raw

70

1 cup

13

Cabbage, red, raw

70

1 cup

19

Cabbage, savoy, raw

70

1 cup

20

Cake, angelfood, commercially prepared

28

1 piece

210

Cake, angelfood, dry mix, prepared

50

1 piece

255

Cake, boston cream pie, commercially
prepared

92

1 piece

132

Cake, chocolate, commercially prepared with
chocolate frosting

64

1 piece

214

Cake, chocolate, prepared from recipe
without frosting

95

1 piece

299

Cake, fruitcake, commercially prepared

43

1 piece

116

Cake, gingerbread, prepared from recipe

74

1 piece

242

Cake, pineapple upside-down, prepared from
recipe

115

1 piece

367

Cake, pound, commercially prepared, butter

28

1 piece

111

Cake, pound, commercially prepared,
fat-free

28

1 slice

95

Cake, shortcake, biscuit-type, prepared
from recipe

65

1 shortcake

329

Cake, snack cakes, creme-filled, chocolate
with frosting

50

1 cupcake

213

Cake, snack cakes, creme-filled, sponge

42.5

1 cake

155

Cake, snack cakes, cupcakes, chocolate,
with frosting, low-fat

43

1 cupcake

178

Cake, sponge, commercially prepared

30

1 shortcake

73

Cake, sponge, prepared from recipe

63

1 piece

144

Cake, white, prepared from recipe with
coconut frosting

112

1 piece

318

Cake, white, prepared from recipe without
frosting

74

1 piece

242

Cake, yellow, commercially prepared, with
chocolate frosting

64

1 piece

216

Cake, yellow, commercially prepared, with
vanilla frosting

64

1 piece

220

Candies, caramels

10.1

1 piece

25

Candies, caramels, chocolate-flavor roll

7

1 piece

3

Candies, carob

28.35

1 oz

30

Candies, confectioner’s coating, white

170

1 cup

153

Candies, fudge, chocolate,
prepared-from-recipe

17

1 piece

8

Candies, fudge, chocolate, with nuts,
prepared-from-recipe

19

1 piece

8

Candies, fudge, vanilla with nuts

15

1 piece

7

Candies, fudge, vanilla,
prepared-from-recipe

16

1 piece

8

Candies, gumdrops, starch jelly pieces

22

10 bears

10

Candies, gumdrops, starch jelly pieces

74

10 worms

33

Candies, gumdrops, starch jelly pieces

4.2

1 medium

2

Candies, hard

3

1 small piece

1

Candies, hard

6

1 piece

2

Candies, jellybeans

28.35

10 large

14

Candies, KIT KAT Wafer Bar

42

1 bar (1.5 oz)

23

Candies, M&M MARS,
“M&M’s” Milk Chocolate Candies

7

10 pieces

4

Candies, M&M MARS,
“M&M’s” Peanut Chocolate Candies

20

10 pieces

10

Candies, M&M MARS, MARS MILKY WAY Bar

61

1 bar (2.15 oz)

146

Candies, M&M MARS, MARS MILKY WAY Bar

18

1 fun size bar

43

Candies, M&M MARS, SNICKERS Bar

57

1 bar (2 oz)

130

Candies, M&M MARS, STARBURST Fruit
Chews

5

1 piece

3

Candies, marshmallows

50

1 cup

40

Candies, milk chocolate

44

1 bar (1.55 oz)

35

Candies, milk chocolate coated peanuts

40

10 pieces

16

Candies, milk chocolate coated raisins

10

10 pieces

4

Candies, milk chocolate, with almonds

41

1 bar (1.45 oz)

30

Candies, MR. GOODBAR Chocolate Bar

49

1 bar (1.75 oz)

20

Candies, NESTLE, BUTTERFINGER Bar

7

1 fun size bar

15

Candies, NESTLE, CRUNCH Bar and Dessert
Topping

44

1 bar (1.55 oz)

59

Candies, REESE’S Peanut Butter Cups

45

1 package (contains 2)

141

Candies, semisweet chocolate

168

1 cup

18

Candies, SPECIAL DARK Chocolate Bar

8.4

1 miniature

1

Carambola, (starfruit), raw

108

1 cup

2

Carambola, (starfruit), raw

91

1 fruit

2

Carbonated beverage, club soda

355

12 fl oz

75

Carbonated beverage, cola, contains
caffeine

370

12 fl oz

15

Carbonated beverage, ginger ale

366

12 fl oz

26

Carbonated beverage, grape soda

372

12 fl oz

56

Carbonated beverage, lemon-lime soda

368

12 fl oz

40

Carbonated beverage, low calorie, cola or
pepper-type, with aspartame, contains caffeine

355

12 fl oz

18

Carbonated beverage, low calorie, other
than cola or pepper, without caffeine

355

12 fl oz

21

Carbonated beverage, orange

372

12 fl oz

45

Carbonated beverage, pepper-type, contains
caffeine

368

12 fl oz

37

Carbonated beverage, root beer

370

12 fl oz

48

Carob flour

8

1 tbsp

3

Carrot juice, canned

236

1 cup

68

Carrots, baby, raw

10

1 medium

8

Carrots, canned, regular pack, drained
solids

146

1 cup

353

Carrots, cooked, boiled, drained, without
salt

156

1 cup

90

Carrots, frozen, cooked, boiled, drained,
without salt

146

1 cup

86

Carrots, raw

110

1 cup

76

Carrots, raw

72

1 carrot

50

Catsup

6

1 packet

67

Catsup

15

1 tbsp

167

Cauliflower, cooked, boiled, drained,
without salt

124

1 cup

19

Cauliflower, cooked, boiled, drained,
without salt

54

3 flowerets

8

Cauliflower, frozen, cooked, boiled,
drained, without salt

180

1 cup

32

Cauliflower, raw

13

1 floweret

4

Cauliflower, raw

100

1 cup

30

Celery, cooked, boiled, drained, without
salt

37.5

1 stalk

34

Celery, cooked, boiled, drained, without
salt

150

1 cup

137

Celery, raw

40

1 stalk

32

Celery, raw

120

1 cup

96

Cereals ready-to-eat, GENERAL MILLS, BASIC
4

55

1 cup

316

Cereals ready-to-eat, GENERAL MILLS, BERRY
BERRY KIX

30

3/4 cup

178

Cereals ready-to-eat, GENERAL MILLS,
CHEERIOS

30

1 cup

213

Cereals ready-to-eat, GENERAL MILLS,
CINNAMON TOAST

30

3/4 cup

206

Cereals ready-to-eat, GENERAL MILLS, COCOA
PUFFS

30

1 cup

171

Cereals ready-to-eat, GENERAL MILLS, Corn
CHEX

30

1 cup

288

Cereals ready-to-eat, GENERAL MILLS,
FROSTED WHEATIES

30

3/4 cup

204

Cereals ready-to-eat, GENERAL MILLS, GOLDEN
GRAHAMS

30

3/4 cup

269

Cereals ready-to-eat, GENERAL MILLS, HONEY
NUT CHEERIOS

30

1 cup

269

Cereals ready-to-eat, GENERAL MILLS, Honey
Nut CHEX

30

3/4 cup

224

Cereals ready-to-eat, GENERAL MILLS, HONEY
NUT CLUSTERS

55

1 cup

249

Cereals ready-to-eat, GENERAL MILLS, KIX

30

1-1/3 cup

267

Cereals ready-to-eat, GENERAL MILLS, LUCKY
CHARMS

30

1 cup

203

Cereals ready-to-eat, GENERAL MILLS, RAISIN
NUT BRAN

55

1 cup

250

Cereals ready-to-eat, GENERAL MILLS,
REESE’S PUFFS

30

3/4 cup

167

Cereals ready-to-eat, GENERAL MILLS, Rice
CHEX

31

1-1/4 cup

292

Cereals ready-to-eat, GENERAL MILLS, TOTAL
Corn Flakes

30

1-1/3 cup

209

Cereals ready-to-eat, GENERAL MILLS, TOTAL
Raisin Bran

55

1 cup

239

Cereals ready-to-eat, GENERAL MILLS, TRIX

30

1 cup

194

Cereals ready-to-eat, GENERAL MILLS, Wheat
CHEX

30

1 cup

267

Cereals ready-to-eat, GENERAL MILLS,
WHEATIES

30

1 cup

218

Cereals ready-to-eat, GENERAL MILLS, Whole
Grain TOTAL

30

3/4 cup

192

Cereals ready-to-eat, KELLOGG, KELLOGG’S
ALL-BRAN Original

30

1/2 cup

73

Cereals ready-to-eat, KELLOGG, KELLOGG’S
APPLE JACKS

30

1 cup

143

Cereals ready-to-eat, KELLOGG, KELLOGG’S
COCOA KRISPIES

31

3/4 cup

197

Cereals ready-to-eat, KELLOGG, KELLOGG’S
Complete Wheat Bran

29

3/4 cup

207

Cereals ready-to-eat, KELLOGG, KELLOGG’S
Corn Flakes

28

1 cup

202

Cereals ready-to-eat, KELLOGG, KELLOGG’S
CORN POPS

31

1 cup

120

Cereals ready-to-eat, KELLOGG, KELLOGG’S
CRISPIX

29

1 cup

210

Cereals ready-to-eat, KELLOGG, KELLOGG’S
FROOT LOOPS

30

1 cup

150

Cereals ready-to-eat, KELLOGG, KELLOGG’S
FROSTED FLAKES

31

3/4 cup

148

Cereals ready-to-eat, KELLOGG, KELLOGG’S
FROSTED MINI-WHEATS

55

1 cup

5

Cereals ready-to-eat, KELLOGG, KELLOGG’S
PRODUCT 19

30

1 cup

207

Cereals ready-to-eat, KELLOGG, KELLOGG’S
RAISIN BRAN

61

1 cup

362

Cereals ready-to-eat, KELLOGG, KELLOGG’S
RICE KRISPIES

33

1-1/4 cup

319

Cereals ready-to-eat, KELLOGG, KELLOGG’S
RICE KRISPIES Treats cereal

30

3/4 cup

189

Cereals ready-to-eat, KELLOGG, KELLOGG’S
SMACKS

27

3/4 cup

50

Cereals ready-to-eat, KELLOGG, KELLOGG’S
SPECIAL K

31

1 cup

224

Cereals ready-to-eat, KELLOGG’S FROSTED
MINI-WHEATS, original

51

1 cup

5

Cereals ready-to-eat, QUAKER, CAP’N CRUNCH

27

3/4 cup

202

Cereals ready-to-eat, QUAKER, CAP’N CRUNCH
with CRUNCHBERRIES

26

3/4 cup

182

Cereals ready-to-eat, QUAKER, CAP’N
CRUNCH’S PEANUT BUTTER CRUNCH

27

3/4 cup

187

Cereals ready-to-eat, QUAKER, Honey Nut
Heaven

49

1 cup

216

Cereals ready-to-eat, QUAKER, Low Fat 100%
Natural Granola with raisins

50

1/2 cup

119

Cereals ready-to-eat, QUAKER, QUAKER 100%
Natural Cereal with oats, honey, and raisins

51

1/2 cup

26

Cereals ready-to-eat, QUAKER, QUAKER OAT
CINNAMON LIFE

32

3/4 cup

153

Cereals ready-to-eat, QUAKER, QUAKER OAT
LIFE, plain

32

3/4 cup

164

Cereals ready-to-eat, rice, puffed,
fortified

14

1 cup

0

Cereals ready-to-eat, wheat germ, toasted,
plain

7.119

1 tbsp

0

Cereals ready-to-eat, wheat, puffed,
fortified

12

1 cup

0

Cereals ready-to-eat, wheat, shredded,
plain, sugar and salt free

46

2 biscuits

3

Cereals, corn grits, white, regular and
quick, enriched, cooked with water, without salt

242

1 cup

5

Cereals, corn grits, yellow, regular and
quick, enriched, cooked with water, without salt

242

1 cup

5

Cereals, CREAM OF WHEAT, mix’n eat, plain,
prepared with water

142

1 packet

241

Cereals, CREAM OF WHEAT, quick, cooked with
water, without salt

239

1 cup

139

Cereals, CREAM OF WHEAT, regular, cooked
with water, without

251

1 cup

146

Cereals, oats, instant, fortified, plain,
prepared with water

177

1 packet

80

Cereals, oats, regular and quick and
instant, unenriched, cooked with water, without salt

234

1 cup

2

Cereals, QUAKER, corn grits, instant,
plain, prepared with water

137

1 packet

288

Cereals, QUAKER, Instant Oatmeal, maple and
brown sugar, prepared with boiling water

155

1 packet

253

Cereals, QUAKER,Instant Oatmeal, apples and
cinnamon, prepared with boiling water

149

1 packet

165

Cereals, WHEATENA, cooked with water

243

1 cup

5

Cheese food, pasteurized process, american,
without di sodium phosphate

28.35

1 oz

359

Cheese sauce, prepared from recipe

243

1 cup

1198

Cheese spread, pasteurized process,
american, without di sodium phostphate

28.35

1 oz

381

Cheese, blue

28.35

1 oz

395

Cheese, camembert

38

1 wedge

320

Cheese, cheddar

28.35

1 oz

176

Cheese, cottage, creamed, large or small
curd

210

1 cup

851

Cheese, cottage, creamed, with fruit

226

1 cup

777

Cheese, cottage, lowfat, 1% milkfat

226

1 cup

918

Cheese, cottage, lowfat, 2% milkfat

226

1 cup

918

Cheese, cottage, nonfat, uncreamed, dry,
large or small curd

145

1 cup

19

Cheese, cream

14.5

1 tbsp

43

Cheese, cream, fat free

15.6

1 tbsp

85

Cheese, feta

28.35

1 oz

316

Cheese, low fat, cheddar or colby

28.35

1 oz

174

Cheese, mozzarella, part skim milk, low
moisture

28.35

1 oz

150

Cheese, mozzarella, whole milk

28.35

1 oz

178

Cheese, muenster

28.35

1 oz

178

Cheese, neufchatel

28.35

1 oz

113

Cheese, parmesan, grated

5

1 tbsp

76

Cheese, pasteurized process, american, with
di sodium phosphate

28.35

1 oz

422

Cheese, pasteurized process, swiss, with di
sodium phosphate

28.35

1 oz

388

Cheese, provolone

28.35

1 oz

248

Cheese, ricotta, part skim milk

246

1 cup

308

Cheese, ricotta, whole milk

246

1 cup

207

Cheese, swiss

28.35

1 oz

54

Cheesecake commercially prepared

80

1 piece

166

Cherries, sour, red, canned, water pack, solids and liquids

244

1 cup

17

Cherries, sweet, raw

68

10 cherries

0

Chicken pot pie, frozen entree

217

1 small pie

857

Chicken roll, light meat

56.7

2 slices

331

Chicken, broilers or fryers, breast, meat
and skin, cooked, fried, batter

140

1/2 breast

385

Chicken, broilers or fryers, breast, meat
and skin, cooked, fried, flour

98

1/2 breast

74

Chicken, broilers or fryers, breast, meat
only, cooked, roasted

86

1/2 breast

64

Chicken, broilers or fryers, dark meat,
meat only, cooked, fried

84

3 oz

81

Chicken, broilers or fryers, drumstick,
meat and skin, cooked, fried, batter

72

1 drumstick

194

Chicken, broilers or fryers, drumstick,
meat and skin, cooked, fried, flour

49

1 drumstick

44

Chicken, broilers or fryers, drumstick,
meat only, cooked, roasted

44

1 drumstick

42

Chicken, broilers or fryers, giblets,
cooked, simmered

145

1 cup

97

Chicken, broilers or fryers, light meat,
meat only, cooked, fried

84

3 oz

68

Chicken, broilers or fryers, neck, meat
only, cooked, simmered

18

1 neck

12

Chicken, broilers or fryers, thigh, meat
and skin, cooked, fried, batter

86

1 thigh

248

Chicken, broilers or fryers, thigh, meat
only, cooked, roasted

52

1 thigh

46

Chicken, broilers or fryers, wing, meat and
skin, cooked, fried, batter

49

1 wing

157

Chicken, canned, meat only, with broth

142

5 oz

714

Chicken, liver, all classes, cooked,
simmered

19.6

1 liver

15

Chicken, stewing, meat only, cooked, stewed

140

1 cup

109

Chickpeas (garbanzo beans, bengal gram),
mature seeds, canned

240

1 cup

718

Chickpeas (garbanzo beans, bengal gram),
mature seeds, cooked, broiled without salt

164

1 cup

11

Chili con carne with beans, canned entree

222

1 cup

941

Chives, raw

3

1 tbsp

0

Chocolate syrup

18.75

1 tbsp

14

Chocolate-flavor beverage mix for milk,
powder, without added nutrients

21.6

2-3 heaping tsp

45

Chocolate-flavor beverage mix, powder,
prepared with whole milk

266

1 cup

154

Cocoa mix, no sugar added, powder

15

1/2 oz envelope

168

Cocoa mix, powder

28.35

3 heaping tsp

143

Cocoa mix, powder, prepared with water

206

1 serving

146

Cocoa mix, with aspartame, powder, prepared
from item 14196

192

1 serving

171

Cocoa, dry powder, unsweetened

5.4

1 tbsp

1

Coffee, brewed from grounds, prepared with
tap water

178

6 fl oz

4

Coffee, brewed, espresso,
restaurant-prepared

60

2 fl oz

8

Coffee, instant, regular, prepared with
water

179

6 fl oz

4

Coffeecake, cinnamon with crumb topping,
commercially prepared, enriched

63

1 piece

221

Coleslaw, home-prepared

120

1 cup

28

Collards, cooked, boiled, drained, without
salt

190

1 cup

30

Collards, frozen, chopped, cooked, boiled,
drained, without salt

170

1 cup

85

Cookies, brownies, commercially prepared

56

1 brownie

175

Cookies, brownies, dry mix, special
dietary, prepared

22

1 brownie

21

Cookies, butter, commercially prepared,
enriched

5

1 cookie

18

Cookies, chocolate chip, commercially
prepared, reg, higher fat,

10

1 cookie

30

Cookies, chocolate chip, commercially
prepared, regular, lower fat

10

1 cookie

38

Cookies, chocolate chip, prepared from
recipe, made with margarine

16

1 cookie

58

Cookies, chocolate chip, refrigerated
dough, baked

26

1 cookie

60

Cookies, chocolate sandwich, with creme
filling, regular

10

1 cookie

48

Cookies, fig bars

16

1 cookie

56

Cookies, graham crackers, plain or honey
(includes cinnamon)

14

2 squares

85

Cookies, graham crackers, plain or honey
(includes cinnamon)

84

1 cup

508

Cookies, molasses

15

1 cookie, medium

69

Cookies, molasses

32

1 cookie, large (3-1/2″ to 4″

147

Cookies, oatmeal, commercially prepared,
fat-free

11

1 cookie

33

Cookies, oatmeal, commercially prepared,
regular

25

1 cookie

96

Cookies, oatmeal, commercially prepared,
soft-type

15

1 cookie

52

Cookies, oatmeal, prepared from recipe,
with raisins

15

1 cookie

81

Cookies, peanut butter, commercially
prepared, regular

15

1 cookie

62

Cookies, peanut butter, prepared from
recipe

20

1 cookie

104

Cookies, shortbread, commercially prepared,
pecan

14

1 cookie

39

Cookies, shortbread, commercially prepared,
plain

8

1 cookie

36

Cookies, sugar, commercially prepared,
regular (includes vanilla)

15

1 cookie

54

Cookies, sugar, prepared from recipe, made
with margarine

14

1 cookie

69

Cookies, sugar, refrigerated dough, baked

15

1 cookie

70

Cookies, vanilla sandwich with creme
filling

10

1 cookie

35

Cookies, vanilla sandwich with creme
filling

15

1 cookie

52

Cookies, vanilla wafers, lower fat

4

1 cookie

12

Corn, sweet, white, cooked, boiled,
drained, without salt

77

1 ear

13

Corn, sweet, yellow, canned, cream style,
regular pack

256

1 cup

730

Corn, sweet, yellow, canned, vacuum pack,
regular pack

210

1 cup

571

Corn, sweet, yellow, cooked, boiled,
drained, without salt

77

1 ear

13

Corn, sweet, yellow, frozen, kernels cut
off cob, boiled, drained, without salt

164

1 cup

2

Corn, sweet, yellow, frozen, kernels on
cob, cooked, boiled, drained, without salt

63

1 ear

3

Cornmeal, degermed, enriched, yellow

138

1 cup

4

Cornmeal, self-rising, degermed, enriched,
yellow

138

1 cup

1860

Cornmeal, whole-grain, yellow

122

1 cup

43

Cornstarch

8.064

1 tbsp

1

Couscous, cooked

157

1 cup

8

Couscous, dry

173

1 cup

17

Cowpeas (Blackeyes), immature seeds,
cooked, boiled, drained, without salt

165

1 cup

7

Cowpeas (blackeyes), immature seeds,
frozen, cooked, boiled, drained, without salt

170

1 cup

9

Cowpeas, common (blackeyes, crowder,
southern), mature seeds, canned, plain

240

1 cup

718

Cowpeas, common (blackeyes, crowder,
southern), mature seeds, cooked, boiled, without salt

172

1 cup

7

Crackers, cheese, regular

10

10 crackers

100

Crackers, cheese, sandwich-type with peanut
butter filling

7

1 sandwich

50

Crackers, matzo, plain

28.35

1 matzo

1

Crackers, melba toast, plain

20

4 pieces

166

Crackers, rye, wafers, plain

11

1 wafer

87

Crackers, saltines (includes oyster, soda,
soup)

12

4 crackers

129

Crackers, standard snack-type, regular

12

4 crackers

102

Crackers, standard snack-type, sandwich,
with cheese filling

7

1 sandwich

98

Crackers, wheat, regular

8

4 crackers

64

Crackers, whole-wheat

16

4 crackers

105

Cranberry juice cocktail, bottled

253

8 fl oz

5

Cranberry sauce, canned, sweetened

57

1 slice

17

Cream substitute, liquid, with hydrogenated
vegetable oil and soy protein

15

1 tbsp

12

Cream substitute, powdered

2

1 tsp

4

Cream, fluid, half and half

15

1 tbsp

6

Cream, fluid, heavy whipping

15

1 tbsp

6

Cream, fluid, light (coffee cream or table
cream)

15

1 tbsp

6

Cream, fluid, light whipping

15

1 tbsp

5

Cream, sour, cultured

12

1 tbsp

6

Cream, sour, reduced fat, cultured

15

1 tbsp

6

Cream, whipped, cream topping, pressurized

3

1 tbsp

4

Croissants, butter

57

1 croissant

424

Croutons, seasoned

40

1 cup

495

Crustaceans, crab, alaska king, cooked,
moist heat

85

3 oz

911

Crustaceans, crab, alaska king, imitation,
made from surimi

85

3 oz

715

Crustaceans, crab, blue, canned

135

1 cup

450

Crustaceans, crab, blue, cooked, moist heat

85

3 oz

237

Crustaceans, crab, blue, crab cakes

60

1 cake

198

Crustaceans, lobster, northern, cooked,
moist heat

85

3 oz

201

Crustaceans, shrimp, mixed species, canned

85.05

3 oz

144

Crustaceans, shrimp, mixed species, cooked,
breaded and fried

45

6 large

155

Crustaceans, shrimp, mixed species, cooked,
breaded and fried

85

3 oz

292

Cucumber, peeled, raw

119

1 cup

2

Cucumber, peeled, raw

280

1 large

6

Cucumber, with peel, raw

301

1 large

6

Cucumber, with peel, raw

104

1 cup

2

Dandelion greens, cooked, boiled, drained,
without salt

105

1 cup

46

Danish pastry, cheese

71

1 danish

320

Danish pastry, fruit, enriched (includes
apple, cinnamon, raisin, lemon, raspberry, strawberry)

71

1 danish

251

Dates, deglet noor

178

1 cup

4

Dates, deglet noor

41.5

5 dates

1

Dessert topping, powdered, 1.5 ounce
prepared with 1/2 cup milk

4

1 tbsp

3

Dessert topping, pressurized

4

1 tbsp

2

Dessert topping, semi solid, frozen

4

1 tbsp

1

Dill weed, fresh

1

5 sprigs

1

Doughnuts, cake-type, plain (includes
unsugared, old-fashioned)

14

1 hole

76

Doughnuts, cake-type, plain (includes
unsugared, old-fashioned)

47

1 medium

257

Doughnuts, yeast-leavened, glazed, enriched
(includes honey buns)

13

1 hole

44

Doughnuts, yeast-leavened, glazed, enriched
(includes honey buns)

60

1 medium

205

Duck, domesticated, meat only, cooked,
roasted

221

1/2 duck

144

Eclairs, custard-filled with chocolate
glaze, prepared from recipe

100

1 eclair

337

Egg substitute, liquid

62.75

1/4 cup

111

Egg, white, raw, fresh

33.4

1 large

55

Egg, whole, cooked, fried

46

1 large

94

Egg, whole, cooked, hard-boiled

50

1 large

62

Egg, whole, cooked, poached

50

1 large

147

Egg, whole, cooked, scrambled

61

1 large

171

Egg, whole, raw, fresh

44

1 medium

62

Egg, whole, raw, fresh

50

1 large

70

Egg, whole, raw, fresh

58

1 extra large

81

Egg, yolk, raw, fresh

16.6

1 large

8

Eggnog

254

1 cup

137

Eggplant, cooked, boiled, drained, without
salt

99

1 cup

1

Endive, raw

50

1 cup

11

English muffins, plain, enriched, with ca
prop (includes sourdough)

57

1 muffin

264

English muffins, plain, toasted, enriched,
with calcium propionate (includes sourdough)

52

1 muffin

262

Entrees, fish fillet, battered or breaded,
and fried

91

1 fillet

484

Entrees, pizza with pepperoni

71

1 slice

267

Fast foods, burrito, with beans and cheese

93

1 burrito

583

Fast foods, burrito, with beans and meat

115.5

1 burrito

668

Fast foods, cheeseburger, large, single
patty, with condiments and vegetables

219

1 sandwich

1108

Fast foods, cheeseburger, regular, double
patty and bun, plain

160

1 sandwich

891

Fast foods, cheeseburger, regular, double
patty, plain

155

1 sandwich

636

Fast foods, cheeseburger, regular, double
patty, with condiments and

166

1 sandwich

1051

Fast foods, cheeseburger, regular, single
patty, with condiments

113

1 sandwich

616

Fast foods, chicken fillet sandwich, plain

182

1 sandwich

957

Fast foods, chicken, breaded and fried,
boneless pieces, plain

106

6 pieces

608

Fast foods, chili con carne

253

1 cup

1007

Fast foods, chimichanga, with beef

174

1 chimichanga

910

Fast foods, clams, breaded and fried

115

3/4 cup

834

Fast foods, coleslaw

99

3/4 cup

267

Fast foods, croissant, with egg, cheese,
and bacon

129

1 croissant

889

Fast foods, danish pastry, cheese

91

1 pastry

319

Fast foods, danish pastry, fruit

94

1 pastry

333

Fast foods, enchilada, with cheese

163

1 enchilada

784

Fast foods, english muffin, with egg,
cheese, and canadian bacon

137

1 muffin

729

Fast foods, fish sandwich, with tartar
sauce and cheese

183

1 sandwich

939

Fast foods, french toast sticks

141

5 sticks

499

Fast foods, frijoles with cheese

167

1 cup

882

Fast foods, hamburger, large, double patty,
with condiments and

226

1 sandwich

791

Fast foods, hamburger, regular, double
patty, with condiments

215

1 sandwich

742

Fast foods, hamburger, regular, single
patty, with condiments

106

1 sandwich

534

Fast foods, hotdog, plain

98

1 sandwich

670

Fast foods, hotdog, with chili

114

1 sandwich

480

Fast foods, hotdog, with corn flour coating
(corndog)

175

1 corn dog

973

Fast foods, hush puppies

78

5 pieces

965

Fast foods, ice milk, vanilla, soft-serve,
with cone

103

1 cone

92

Fast foods, nachos, with cheese

113

6-8 nachos

816

Fast foods, onion rings, breaded and fried

83

8-9 rings

430

Fast foods, pancakes with butter and syrup

232

2 pancakes

1104

Fast foods, potato, french fried in
vegetable oil

169

1 large

335

Fast foods, potato, french fried in
vegetable oil

134

1 medium

265

Fast foods, potato, french fried in
vegetable oil

85

1 small

168

Fast foods, potato, mashed

80

1/3 cup

182

Fast foods, potatoes, hashed brown

72

1/2 cup

290

Fast foods, roast beef sandwich, plain

139

1 sandwich

792

Fast foods, salad, vegetable, tossed,
without dressing, with cheese and egg

217

1-1/2 cups

119

Fast foods, salad, vegetable, tossed,
without dressing, with chicken

218

1-1/2 cups

209

Fast foods, shrimp, breaded and fried

164

6-8 shrimp

1446

Fast foods, submarine sandwich, with cold
cuts

228

1 sandwich, 6″ roll

1651

Fast foods, submarine sandwich, with roast
beef

216

1 sandwich, 6″ roll

845

Fast foods, submarine sandwich, with tuna
salad

256

1 sandwich, 6″ roll

1293

Fast foods, sundae, hot fudge

158

1 sundae

182

Fast foods, taco

263

1 large

1233

Fast foods, taco

171

1 small

802

Fast foods, taco salad

198

1-1/2 cups

762

Fast foods, tostada, with beans, beef, and
cheese

225

1 tostada

871

Figs, dried, uncooked

38

2 figs

4

Fish, catfish, channel, cooked, breaded and
fried

85

3 oz

238

Fish, cod, Atlantic, canned, solids and
liquid

85

3 oz

185

Fish, cod, Pacific, cooked, dry heat

85

3 oz

77

Fish, fish portions and sticks, frozen,
preheated

57

1 portion (4″ x 2″ x 1/2″)

332

Fish, fish portions and sticks, frozen,
preheated

28

1 stick (4″ x 1″ x 1/2″)

163

Fish, flatfish (flounder and sole species),
cooked, dry heat

127

1 fillet

133

Fish, flatfish (flounder and sole species),
cooked, dry heat

85

3 oz

89

Fish, haddock, cooked, dry heat

85

3 oz

74

Fish, haddock, cooked, dry heat

150

1 fillet

131

Fish, halibut, Atlantic and Pacific,
cooked, dry heat

159

1/2 fillet

110

Fish, halibut, Atlantic and Pacific,
cooked, dry heat

85

3 oz

59

Fish, herring, Atlantic, pickled

85.05

3 oz

740

Fish, ocean perch, Atlantic, cooked, dry
heat

50

1 fillet

48

Fish, ocean perch, Atlantic, cooked, dry
heat

85

3 oz

82

Fish, pollock, walleye, cooked, dry heat

60

1 fillet

70

Fish, pollock, walleye, cooked, dry heat

85

3 oz

99

Fish, rockfish, Pacific, mixed species,
cooked, dry heat

149

1 fillet

115

Fish, rockfish, Pacific, mixed species,
cooked, dry heat

85

3 oz

65

Fish, roughy, orange, cooked, dry heat

85

3 oz

69

Fish, salmon, chinook, smoked

85.05

3 oz

667

Fish, salmon, pink, canned, solids with
bone and liquid

85

3 oz

471

Fish, salmon, sockeye, cooked, dry heat

155

1/2 fillet

102

Fish, salmon, sockeye, cooked, dry heat

85

3 oz

56

Fish, sardine, Atlantic, canned in oil,
drained solids with bone

85.05

3 oz

430

Fish, swordfish, cooked, dry heat

85

3 oz

98

Fish, swordfish, cooked, dry heat

106

1 piece

122

Fish, trout, rainbow, farmed, cooked, dry
heat

85

3 oz

36

Fish, tuna salad

205

1 cup

824

Fish, tuna, light, canned in oil, drained
solids

85.05

3 oz

301

Fish, tuna, light, canned in water, drained
solids

85

3 oz

287

Fish, tuna, white, canned in water, drained
solids

85

3 oz

320

Fish, tuna, yellowfin, fresh, cooked, dry
heat

85

3 oz

40

Frankfurter, beef

45

1 frank

513

Frankfurter, beef and pork

45

1 frank

504

Frankfurter, chicken

45

1 frank

617

French toast, frozen, ready-to-heat

59

1 slice

292

French toast, prepared from recipe, made
with low fat (2%) milk

65

1 slice

311

Frostings, chocolate, creamy, ready-to-eat

38

1/12 package

70

Frostings, vanilla, creamy, ready-to-eat

38

1/12 package

70

Frozen juice novelties, fruit and juice
bars

77

1 bar (2.5 fl oz)

3

Frozen yogurts, chocolate, soft-serve

72

1/2 cup

71

Frozen yogurts, vanilla, soft-serve

72

1/2 cup

63

Fruit butters, apple

17

1 tbsp

3

Fruit cocktail, (peach and pineapple and
pear and grape and cherry), canned, heavy syrup, solids and liquids

248

1 cup

15

Fruit cocktail, (peach and pineapple and
pear and grape and cherry),

237

1 cup

9

Fruit punch drink, with added nutrients,
canned

248

8 fl oz

94

Fruit, mixed, (peach and cherry-sweet and
-sour and raspberry and grape and boysenberry), frozen, sweetened

250

1 cup

8

Garlic, raw

3

1 clove

1

Gelatin desserts, dry mix, prepared with
water

135

1/2 cup

101

Gelatin desserts, dry mix, reduced calorie,
with aspartame, prepared

117

1/2 cup

56

Grape drink, canned

250

8 fl oz

15

Grape juice, canned or bottled,
unsweetened, without added vitamin C

253

1 cup

8

Grape juice, frozen concentrate, sweetened,
diluted with 3 volume water, with added vitamin C

250

1 cup

5

Grape juice, frozen concentrate, sweetened,
undiluted, with added vitamin C

216

6 fl oz can

15

Grapefruit juice, pink, raw

247

1 cup

2

Grapefruit juice, white, canned, sweetened

250

1 cup

5

Grapefruit juice, white, canned,
unsweetened

247

1 cup

2

Grapefruit juice, white, frozen
concentrate, unsweetened, diluted with 3 volume water

247

1 cup

2

Grapefruit juice, white, frozen
concentrate, unsweetened, undiluted

207

6-fl-oz can

6

Grapefruit juice, white, raw

247

1 cup

2

Grapefruit, raw, pink and red, all areas

123

1/2 grapefruit

0

Grapefruit, raw, white, all areas

118

1/2 grapefruit

0

Grapefruit, sections, canned, light syrup, solids and liquids

254

1 cup

5

Grapes, red or green (european type
varieties, such as, Thompson seedless), raw

160

1 cup

3

Grapes, red or green (european type
varieties, such as, Thompson seedless), raw

50

10 grapes

1

Gravy, beef, canned

58.25

1/4 cup

326

Gravy, chicken, canned

59.5

1/4 cup

343

Gravy, mushroom, canned

59.6

1/4 cup

340

Gravy, NESTLE, CHEF-MATE Country Sausage
Gravy, ready-to-serve

62

1/4 cup

236

Gravy, turkey, canned

59.6

1/4 cup

344

Ham, chopped, not canned

21

2 slices

279

Ham, sliced, extra lean

56.7

2 slices

627

Ham, sliced, regular (approximately 11%
fat)

56.7

2 slices

739

HEALTHY CHOICE Beef Macaroni, frozen entree

240

1 package

444

Hearts of palm, canned

33

1 piece

141

Honey

21

1 tbsp

1

Horseradish, prepared

5

1 tsp

16

Hummus, commercial

14

1 tbsp

53

Ice creams, chocolate

66

1/2 cup

50

Ice creams, french vanilla, soft-serve

86

1/2 cup

52

Ice creams, vanilla

66

1/2 cup

53

Ice creams, vanilla, light

66

1/2 cup

49

Ice creams, vanilla, rich

74

1/2 cup

45

Ice novelties, italian, restaurant-prepared

116

1/2 cup

5

Ice novelties, pop

59

1 bar (2 fl oz)

7

Jams and preserves

20

1 tbsp

6

Jellies

19

1 tbsp

6

Jerusalem-artichokes, raw

150

1 cup

6

Kale, cooked, boiled, drained, without salt

130

1 cup

30

Kale, frozen, cooked, boiled, drained,
without salt

130

1 cup

20

KELLOGG’S Eggo Lowfat Homestyle Waffles

35

1 waffle

155

Kiwi fruit, (chinese gooseberries), fresh,
raw

76

1 medium

2

Kohlrabi, cooked, boiled, drained, without
salt

165

1 cup

35

Lamb, domestic, leg, whole (shank and
sirloin), separable lean and fat, trimmed to 1/4″ fat, choice, cooked,
roasted

85

3 oz

56

Lamb, domestic, leg, whole (shank and
sirloin), separable lean only, trimmed to 1/4″ fat, choice, roasted

85

3 oz

58

Lamb, domestic, loin, separable lean and
fat, trimmed to 1/4″ fat, choice, cooked, broiled

85

3 oz

65

Lamb, domestic, loin, separable lean only,
trimmed to 1/4″ fat, choice, cooked, broiled

85

3 oz

71

Lamb, domestic, rib, separable lean and
fat, trimmed to 1/4″ fat, choice, cooked, roasted

85

3 oz

62

Lamb, domestic, rib, separable lean only,
trimmed to 1/4″ fat, choice, cooked, roasted

85

3 oz

69

Lamb, domestic, shoulder, arm, separable
lean and fat, trimmed to 1/4″ fat, choice, cooked, braised

85

3 oz

61

Lamb, domestic, shoulder, arm, separable
lean only, trimmed to 1/4″ fat, choice, cooked, braised

85

3 oz

65

Lard

12.8

1 tbsp

0

Leavening agents, baking powder,
double-acting, sodium aluminum sulfate

4.6

1 tsp

488

Leavening agents, baking powder,
double-acting, straight phosphate

4.6

1 tsp

363

Leavening agents, baking powder, low-sodium

5

1 tsp

5

Leavening agents, baking soda

4.6

1 tsp

1259

Leavening agents, cream of tartar

3

1 tsp

2

Leavening agents, yeast, baker’s, active
dry

4

1 tsp

2

Leavening agents, yeast, baker’s, active
dry

7

1 pkg

4

Leavening agents, yeast, baker’s,
compressed

17

1 cake

5

Leeks, (bulb and lower leaf-portion),
cooked, boiled, drained, without salt

104

1 cup

10

Lemon juice, canned or bottled

15.2

1 tbsp

3

Lemon juice, canned or bottled

244

1 cup

51

Lemon juice, raw

47

juice of 1 lemon

0

Lemonade, frozen concentrate, white,
prepared with water

248

8 fl oz

7

Lemonade, low calorie, with aspartame,
powder, prepared with water

237

8 fl oz

5

Lemonade-flavor drink, powder, prepared
with water

266

8 fl oz

19

Lemons, raw, without peel

58

1 lemon

1

Lentils, mature seeds, cooked, boiled,
without salt

198

1 cup

4

Lettuce, butterhead (includes boston and
bibb types), raw

7.5

1 medium leaf

0

Lettuce, butterhead (includes boston and
bibb types), raw

163

1 head

8

Lettuce, cos or romaine, raw

10

1 leaf

1

Lettuce, cos or romaine, raw

56

1 cup

4

Lettuce, green leaf, raw

10

1 leaf

3

Lettuce, green leaf, raw

56

1 cup

16

Lettuce, iceberg (includes crisphead
types), raw

8

1 medium

1

Lettuce, iceberg (includes crisphead
types), raw

539

1 head

54

Lettuce, iceberg (includes crisphead
types), raw

55

1 cup

6

Lima beans, immature seeds, frozen, baby,
cooked, boiled, drained, without salt

180

1 cup

52

Lima beans, immature seeds, frozen,
fordhook, cooked, boiled, without salt

170

1 cup

117

Lima beans, large, mature seeds, canned

241

1 cup

810

Lima beans, large, mature seeds, cooked,
boiled, without salt

188

1 cup

4

Lime juice, canned or bottled, unsweetened

15.4

1 tbsp

2

Lime juice, canned or bottled, unsweetened

246

1 cup

39

Lime juice, raw

38

juice of 1 lime

1

Macaroni and Cheese, canned entree

252

1 cup

1061

Macaroni, cooked, enriched

140

1 cup

1

Malted drink mix, chocolate, with added
nutrients, powder

21

3 heaping tsp

125

Malted drink mix, chocolate, with added
nutrients, powder, prepared with whole milk

265

1 cup

231

Malted drink mix, natural, with added
nutrients, powder

21

4-5 heaping tsp

85

Malted drink mix, natural, with added
nutrients, powder, prepared with whole milk

265

1 cup

191

Mangos, raw

165

1 cup

3

Mangos, raw

207

1 mango

4

Margarine, regular, tub, composite, 80%
fat, with salt

14.2

1 tbsp

153

Margarine, regular, unspecified oils, with
salt added

14.1

1 tbsp

133

Margarine, vegetable oil spread, 60% fat,
stick

14.3

1 tbsp

112

Margarine, vegetable oil spread, 60% fat,
stick

4.8

1 tsp

38

Margarine, vegetable oil spread, 60% fat,
tub/bottle

4.8

1 tsp

38

Margarine-butter blend, 60% corn oil
margarine and 40% butter

14.2

1 tbsp

127

Margarine-like spread, (approximately 40%
fat), unspecified oils

4.8

1 tsp

46

Melons, cantaloupe, raw

69

1/8 melon

11

Melons, cantaloupe, raw

160

1 cup

26

Melons, honeydew, raw

170

1 cup

31

Melons, honeydew, raw

160

1/8 melon

29

Milk shakes, thick chocolate

300

10.6 fl oz

333

Milk shakes, thick vanilla

313

11 fl oz

297

Milk, buttermilk, dried

6.5

1 tbsp

34

Milk, buttermilk, fluid, cultured, lowfat

245

1 cup

257

Milk, canned, condensed, sweetened

306

1 cup

389

Milk, canned, evaporated, nonfat

256

1 cup

294

Milk, canned, evaporated, without added
vitamin A

252

1 cup

267

Milk, chocolate, fluid, commercial,

250

1 cup

150

Milk, chocolate, fluid, commercial, lowfat

250

1 cup

153

Milk, chocolate, fluid, commercial, reduced
fat

250

1 cup

150

Milk, dry, nonfat, instant, with added
vitamin A

23

1/3 cup

126

Milk, lowfat, fluid, 1% milkfat, with added
vitamin A

244

1 cup

107

Milk, nonfat, fluid, with added vitamin A
(fat free or skim)

245

1 cup

103

Milk, reduced fat, fluid, 2% milkfat, with
added vitamin A

244

1 cup

100

Milk, whole, 3.25% milkfat

244

1 cup

98

Miso

68.75

1 cup

2563

Molasses, blackstrap

20

1 tbsp

11

Mollusks, clam, mixed species, canned,
drained solids

85

3 oz

95

Mollusks, clam, mixed species, raw

85

3 oz

48

Mollusks, oyster, eastern, cooked, breaded
and fried

85

3 oz

354

Mollusks, oyster, eastern, wild, raw

84

6 medium

177

Mollusks, scallop, mixed species, cooked,
breaded and fried

93

6 large

432

Muffins, blueberry, commercially prepared

57

1 muffin

255

Muffins, blueberry, prepared from recipe,
made with low fat (2%) milk

57

1 muffin

251

Muffins, corn, commercially prepared

57

1 muffin

297

Muffins, corn, dry mix, prepared

50

1 muffin

398

Muffins, oat bran

57

1 muffin

224

Muffins, wheat bran, toaster-type with
raisins, toasted

34

1 muffin

179

Mung beans, mature seeds, sprouted, cooked,
boiled, drained, without salt

124

1 cup

12

Mung beans, mature seeds, sprouted, raw

104

1 cup

6

Mushrooms, canned, drained solids

156

1 cup

663

Mushrooms, cooked, boiled, drained, without
salt

156

1 cup

3

Mushrooms, raw

70

1 cup

3

Mushrooms, shiitake, cooked, without salt

145

1 cup

6

Mushrooms, shiitake, dried

3.6

1 mushroom

0

Mustard greens, cooked, boiled, drained,
without salt

140

1 cup

22

Mustard, prepared, yellow

5

1 tsp or 1 packet

56

NABISCO, NABISCO SNACKWELL’S Fat Free
Devil’s Food Cookie Cakes

16

1 cookie

28

Nectarines, raw

136

1 nectarine

0

Noodles, chinese, chow mein

45

1 cup

198

Noodles, egg, cooked, enriched

160

1 cup

11

Noodles, egg, spinach, cooked, enriched

160

1 cup

19

Nuts, almonds

28.35

1 oz (24 nuts)

0

Nuts, brazilnuts, dried, unblanched

28.35

1 oz (6-8 nuts)

1

Nuts, cashew nuts, dry roasted, with salt
added

28.35

1 oz

181

Nuts, cashew nuts, oil roasted, with salt
added

28.35

1 oz (18 nuts)

87

Nuts, chestnuts, european, roasted

143

1 cup

3

Nuts, coconut meat, dried (desiccated),
sweetened, shredded

93

1 cup

244

Nuts, coconut meat, raw

45

1 piece

9

Nuts, hazelnuts or filberts

28.35

1 oz

0

Nuts, macadamia nuts, dry roasted, with
salt added

28.35

1 oz (10-12 nuts)

75

Nuts, mixed nuts, dry roasted, with
peanuts, with salt added

28.35

1 oz

190

Nuts, mixed nuts, oil roasted, with
peanuts, with salt added

28.35

1 oz

119

Nuts, pecans

28.35

1 oz (20 halves)

0

Nuts, pine nuts, dried

8.6

1 tbsp

0

Nuts, pine nuts, dried

28.35

1 oz

1

Nuts, pistachio nuts, dry roasted, with
salt added

28.35

1 oz (47 nuts)

115

Nuts, walnuts, english

28.35

1 oz (14 halves)

1

Oat bran, cooked

219

1 cup

2

Oat bran, raw

94

1 cup

4

Oil, olive, salad or cooking

13.5

1 tbsp

0

Oil, peanut, salad or cooking

13.5

1 tbsp

0

Oil, sesame, salad or cooking

13.6

1 tbsp

0

Oil, soybean, salad or cooking,
(hydrogenated)

13.6

1 tbsp

0

Oil, soybean, salad or cooking,
(hydrogenated) and cottonseed

13.6

1 tbsp

0

Oil, vegetable safflower, salad or cooking,
oleic, over 70% (primary safflower oil of commerce)

13.6

1 tbsp

0

Oil, vegetable, corn, industrial and
retail, all purpose salad or cooking

13.6

1 tbsp

0

Oil, vegetable, sunflower, linoleic,
(approx. 65%)

13.6

1 tbsp

0

Okra, cooked, boiled, drained, without salt

160

1 cup

10

Okra, frozen, cooked, boiled, drained,
without salt

184

1 cup

6

Olives, ripe, canned (small-extra large)

22

5 large

192

Onion rings, breaded, par fried, frozen,
prepared, heated in oven

60

10 rings

225

Onions, cooked, boiled, drained, without
salt

210

1 cup

6

Onions, cooked, boiled, drained, without
salt

94

1 medium

3

Onions, dehydrated flakes

5

1 tbsp

1

Onions, raw

110

1 whole

3

Onions, raw

14

1 slice

0

Onions, raw

160

1 cup

5

Onions, spring or scallions (includes tops
and bulb), raw

100

1 cup

16

Onions, spring or scallions (includes tops
and bulb), raw

15

1 whole

2

Orange juice, canned, unsweetened

249

1 cup

5

Orange juice, chilled, includes from
concentrate

249

1 cup

2

Orange juice, frozen concentrate,
unsweetened, diluted with 3 volume water

249

1 cup

2

Orange juice, frozen concentrate,
unsweetened, undiluted

213

6-fl-oz can

6

Orange juice, raw

86

juice from 1 orange

1

Orange juice, raw

248

1 cup

2

Oranges, raw, all commercial varieties

180

1 cup

0

Oranges, raw, all commercial varieties

131

1 orange

0

Pancakes plain, frozen, ready-to-heat
(includes buttermilk)

36

1 pancake

183

Pancakes, plain, dry mix, complete,
prepared

38

1 pancake

239

Pancakes, plain, dry mix, incomplete,
prepared

38

1 pancake

192

Papayas, raw

140

1 cup

4

Papayas, raw

304

1 papaya

9

Parsley, raw

10

10 sprigs

6

Parsnips, cooked, boiled, drained, without
salt

156

1 cup

16

Pasta with meatballs in tomato sauce,
canned entree

252

1 cup

1053

Peaches, canned, heavy syrup pack, solids
and liquids

262

1 cup

16

Peaches, canned, heavy syrup pack, solids
and liquids

98

1 half

6

Peaches, canned, juice pack, solids and
liquids

98

1 half

4

Peaches, canned, juice pack, solids and
liquids

248

1 cup

10

Peaches, dried, sulfured, uncooked

39

3 halves

3

Peaches, frozen, sliced, sweetened

250

1 cup

15

Peaches, raw

170

1 cup

0

Peaches, raw

98

1 peach

0

Peanut butter, chunk style, with salt

16

1 tbsp

78

Peanut butter, smooth style, with salt

16

1 tbsp

73

Peanuts, all types, dry-roasted, with salt

28.35

1 oz (approx 28)

230

Peanuts, all types, dry-roasted, without
salt

28.35

1 oz (approx 28)

2

Peanuts, all types, oil-roasted, with salt

28.35

1 oz

91

Pears, asian, raw

122

1 pear

0

Pears, asian, raw

275

1 pear

0

Pears, canned, heavy syrup pack, solids and
liquids

266

1 cup

13

Pears, canned, heavy syrup pack, solids and
liquids

76

1 half

4

Pears, canned, juice pack, solids and
liquids

248

1 cup

10

Pears, canned, juice pack, solids and
liquids

76

1 half

3

Pears, raw

166

1 pear

2

Peas, edible-podded, cooked, boiled,
drained, without salt

160

1 cup

6

Peas, edible-podded, frozen, cooked,
boiled, drained, without salt

160

1 cup

8

Peas, green, canned, regular pack, drained
solids

170

1 cup

428

Peas, green, frozen, cooked, boiled,
drained, without salt

160

1 cup

115

Peas, split, mature seeds, cooked, boiled,
without salt

196

1 cup

4

Peppers, hot chili, green, raw

45

1 pepper

3

Peppers, hot chili, red, raw

45

1 pepper

4

Peppers, jalapeno, canned, solids and
liquids

26

1/4 cup

434

Peppers, sweet, green, cooked, boiled,
drained, without salt

136

1 cup

3

Peppers, sweet, green, raw

149

1 cup

4

Peppers, sweet, green, raw

10

1 ring

0

Peppers, sweet, green, raw

119

1 pepper

4

Peppers, sweet, red, cooked, boiled,
drained, without salt

136

1 cup

3

Peppers, sweet, red, raw

119

1 pepper

2

Peppers, sweet, red, raw

149

1 cup

3