The Calorie Table is organized into sections by food group to make it easier to compare similar types of foods.

All calorie values in the table were rounded to the nearest 5 calories. The portion sizes listed in the table are in common household units or in pieces of a specified size. All portion sizes are for level measures. To help you judge the size of 3 ounces of meat or poultry, sketches are shown . The portion size shown may not be the amount that you eat. If you choose larger or smaller portions than listed, increase or decrease the calorie counts accordingly. The calorie value for a food item does not include calories from any added fat, sugars, sauce, or dressing unless listed with the item.

BREADS, CEREALS, AND OTHER GRAIN PRODUCTS

BREADS CALORIES

• Bagel, plain, 3-inch diameter, one 165
• Cracked-Wheat, 18-slices-per-pound loaf, one slice 65
• French, 18-slices-per-pound loaf, one slice 70
• Italian, 18-slices-per-pound loaf, one slice 70
• Pita, 5 1/4-inch diameter, one White 125 Whole-Wheat 115
• Pumpernickel, 18-slices-per-pound loaf, one slice 60
• Raisin, 18-slices-per-pound loaf, one slice 70
• Rye, 18-slices-per-pound loaf, one slice 65
• Vienna, 18-slices-per-pound loaf, one slice 70
• White Regular-Slice, 18 slices-per-pound loaf, one slice 65 Thin-Slice, 22-slices-per-pound loaf, one slice 55
• Whole-Wheat, 18-slices-per-pound loaf, one slice 60

ROLLS

• Croissant, 4 1/2 X 4 X 1 3/4 inches, plain, one 230
• Dinner, 2 1/2-inch diameter, one 85
• Frankfurter or hamburger, one 130
• Hard, medium, one 155
• Submarine, medium, one-half 145

QUICK BREADS, BISCUITS, MUFFINS, AND BREAKFAST PASTRIES

• Baking Powder Biscuit, 2-inch diameter, one From home recipe 115 From mix 105 From refrigerated dough 55
• Banana Bread, 1/2-inch slice of 9- X 5-inch loaf, one 150
• Coffeecake Crumb-type, piece 2 5/8 X 2 inches, one 100 Yeast-type, piece 1/8 of 8-inch diameter, one 130
• Cornbread, piece 2 1/2 X 2 1/2 X 1 1/2 inches, one 160
• Danish pastry, plain, 5-inch diameter, one 395
• Doughnuts Cake-type, plain, 3 1/4-inch diameter, one 165 Yeast-leavened, glazed, 3 3/4-inch diameter, one 245
• English Muffin, plain, one 130
• Muffin, 2 5/8-inch diameter, one Blueberry or Corn 165 Bran 125
• Pancake, plain, 5-inch diameter, one 90
• Toaster pastry, 4 1/4 X 3 X 3/8 inches, one 210
• Waffle From mix, 7-inch diameter (about 2 3/4 ounces), one 205 From frozen (about 1 1/2 ounces), one square 100

BREAKFAST CEREALS

• All-Bran, 1 ounce (about 1/2 cup) 70
• Bran Flakes (40% bran), 1 ounce (about 2/3 cup) 90
• Cheerios, 1 ounce (about 1 cup) 110
• Corn Flakes, 1 ounce (about 1 cup) 110
• Corn (hominy) grits regular or quick, cooked, 3/4 cup 110 instant, plain, prepared, 1 packet 80
• Corn Pops, 1 ounce (about 1 cup) 105
• Cream of Wheat Regular or quick, cooked, 3/4 cup 100 Instant, cooked, 3/4 cup 130 Mix'n Eat, plain, prepared, 1 packet 100
• Frosted Flakes, 1 ounce (about 3/4 cup) 110
• Frosted Mini-Wheats, 1 ounce (about 1/2 cup) 100
• Grape-Nuts Flakes, 1 ounce (about 3/4 cup) 100
• Honey Smacks, 1 ounce (about 3/4 cup) 105
• Nature Valley Granola, 1 ounce (about 1/4 cup) 130
• Oatmeal or Rolled Oats Regular, quick, or instant, cooked, 3/4 cup 110 Instant, prepared, 1 packet Plain 105 Flavored 150
• Raisin Bran, 1 ounce (about 1/2 cup) 85
• Rice Chex, 1 ounce (about 3/4 cup) 110
• Rice Krispies, 1 ounce (about 1 cup) 110
• Shredded Wheat, plain Spoon size, 1 ounce (about 1/2 cup) 100 Large biscuit (about 3/4 ounce), one 85
• Special K, 1 ounce (about 1 1/4 cups) 110
• Total, 1 ounce (about 3/4 cup) 100
• Wheaties, 1 ounce (about 1 cup) 100

PASTA AND RICE (For Pasta and Rice mixtures, see Mixed Dishes, following pages)

• Macaroni, cooked, plain, 1/2 cup 75
• Noodles, cooked, plain, 1/2 cup 100
• Rice, cooked, plain, 1/2 cup Brown 115 Instant 90 White 110
• Spaghetti, cooked, plain, 1/2 cup 75

CRACKERS

• Cheese, plain, 1-inch square, 10 50
• Graham, plain, 2 1/2-inch square, two 55
• Matzo, 6-inch square, one 120
• Oyster, 10 45
• Rye wafers, whole-grain, 1 7/8 X 3 1/2 inches, two 50
• Saltines, 1 7/8-inch square, two 25
• Sandwich-type, peanut butter or cheese filled, two 80
• Snack-type, round, about 2-inch diameter, two 30
• Whole-Wheat, 1 7/8 X 1 5/8 inches, two 30

FRUITS

• Fruits (Calories in cooked and canned fruit include both fruit and liquid.)
• Apples, raw, medium, one 80
• Applesauce, canned, 1/2 cup Unsweetened 50 Sweetened 95
• Apricots Raw (about 12 per pound), three 50 Canned, halves, 1/2 cup in juice 60 in heavy syrup 105 Dried halves, cooked, unsweetened, 1/2 cup 105
• Avocados California varieties, 8 ounces each, one-half 140 Florida varieties, 16 ounces each, one-half 245
• Bananas, medium, one 105
• Blueberries, 1/2 cup Raw 40 Frozen Unsweetened 40 Sweetened 95
• Cantaloup, raw Medium melon, one-fourth 60 Cubed, 1/2 cup 25
• Cherries, 1/2 cup Raw Sour 40 Sweet 50 Canned, sweet In juice 70 In heavy syrup 105
• Cranberry Sauce, 1/4 cup 105
• Dates, dried, pitted, whole, five 115
• Fruit Cocktail, canned, 1/2 cup In juice 55 In heavy syrup 90
• Grapefruit Raw, white, pink, or red Medium, one-half 40 Sections, 1/2 cup 35 Canned, 1/2 cup In juice 45 In light syrup 75
• Grapes, raw, adherent skin (thompson, red flame, tokay, and emperor), 1/2 cup 55
• Honeydew Melon, raw 6- to 7-inch melon, one-eighth 55 cubed, 1/2 cup 30
• Kiwifruit, raw, medium, one 45
• Nectarines, raw, medium, one 65
• Oranges, raw, medium, one 60
• Peaches Raw whole, medium, one 40 sliced, 1/2 cup 35 Canned, 1/2 cup in juice 55 in light syrup 70 in heavy syrup 95 Dried halves, cooked
• unsweetened, 1/2 cup 100 Frozen, sliced, sweetened, 1/2 cup 120
• Pears Raw, medium, one 100 Canned, 1/2 cup in juice 60 in heavy syrup 100
• Pineapple Raw, diced, 1/2 cup 40 Canned crushed, tidbits, or chunks, 1/2 cup in juice 75 in heavy syrup 100 slices, two in juice 55 in heavy syrup 75
• Plantains, sliced, cooked, 1/2 cup 110
• Plums Raw, medium, one 35 Canned, 1/2 cup in juice 75 in heavy syrup 115
• Prunes Dried, cooked, unpitted, 1/2 cup unsweetened 130 sweetened 150 Dried, uncooked, five 85
• Raisins, 1 snack pack, 1/2 ounce (1 1/2 tablespoons) 40
• Raspberries, 1/2 cup Raw 30 Frozen, sweetened 130
• Rhubarb, cooked, sweetened, 1/2 cup 140
• Strawberries, 1/2 cup Raw, sliced 25 Frozen, sweetened, sliced 110
• Tangerines, raw, medium, one 35
• Watermelon, raw Wedge or slice (about 1 1/4 pound piece), one 90 Diced, 1/2 cup 25

FRUIT JUICE (A 6-fluid ounce serving is 3/4 cup)

• Apple Juice or Cider, canned or bottled, 6 fluid ounces 85
• Apricot Nectar, canned, 6 fluid ounces 105
• Cranberry Juice Cocktail, bottled, sweetened, 6 fluid ounces 110
• Grape, 6 fluid ounces Canned or bottled 115 Frozen concentrate, sweetened, reconstituted 95
• Grapefruit, 6 fluid ounces Fresh 70 Canned Unsweetened 70 Sweetened 85 Frozen concentrate, unsweetened, reconstituted 75
• Lemon, fresh, canned, or bottled, 1 tablespoon 5
• Lime, fresh, canned, or bottled, 1 tablespoon 5
• Orange, unsweetened, 6 fluid ounces Fresh or frozen concentrate, reconstituted 85 Canned 80
• Pineapple, canned, unsweetened, 6 fluid ounces 105
• Prune, canned or bottled, 6 fluid ounces 135

VEGETABLES

• Vegetables (Calories are for cooked vegetables prepared from raw, canned, or frozen.)
• Alfalfa Sprouts, raw, 1/2 cup 5
• Artichoke, globe or french, cooked, one medium 55
• Asparagus, cooked Cuts and tips, 1/2 cup 20 Medium spears, four 15
• Beans, cooked, 1/2 cup Lima (baby or Fordhook) 110 Snap (green or yellow) 25
• Bean Sprouts, mung, 1/2 cup Raw 15 Cooked 30
• Beets, diced or sliced, cooked, 1/2 cup 25
• Beet Greens, chopped, cooked, 1/2 cup 20
• Broccoli Raw, flowerets, three 10 Cooked chopped, 1/2 cup 25 5-inch spears, three 30
• Brussels Sprouts, cooked Medium sprouts, four 35 1/2 cup 30
• Cabbage, 1/2 cup Raw plain, shredded or sliced 10 coleslaw 70 Cooked, shredded 15
• Carrots Raw 7 1/2 X 1 1/8 inches, one 30 shredded, 1/2 cup 25 Cooked, sliced, 1/2 cup 35
• Cauliflower, flowerets Raw, four 10 Cooked, 1/2 cup 20
• Celery Raw, stalk 7 1/2 X 1 1/4 inches, one 5 Cooked, diced, 1/2 cup 10
• Chives, chopped, raw, 1 tablespoon Trace
• Collards, chopped, cooked, 1/2 cup 10
• Corn, cooked On cob, 5-inch ear, one 80 Kernels, 1/2 cup 90 Cream-style, 1/2 cup 90
• Cucumbers, raw, six to eight slices 10
• Eggplant, cubed, cooked, 1/2 cup 15
• Endive, pieces for salad, raw, 1 cup 5
• Kale, chopped, cooked, 1/2 cup 20
• Lettuce, raw Head (iceberg) pieces for salad, 1 cup 5 wedge, 1/6 of 6-inch head 10 Looseleaf, pieces for salad, 1 cup 5
• Mushrooms Raw one medium 5 pieces, 1/2 cup 10 Cooked, pieces, 1/2 cup 20
• Mustard Greens, chopped, cooked, 1/2 cup 10
• Okra 3-inch pods, fried, eight 115 Cooked, sliced, 1/2 cup 30
• Onions Raw, chopped, 2 tablespoons young green 5 mature 5 Cooked, mature, whole or sliced, 1/2 cup 30
• Onion Rings, breaded, frozen, prepared, 2- to 3- inch diameter rings, two 80
• Peas, green, cooked, 1/2 cup 65
• Peppers, sweet, green or red Raw chopped, 1/2 cup 20 ring, 3-inch diameter, 1/4-inch thick, one Trace Cooked, medium, one 20
• Potatoes Au Gratin, home-prepared, 1/2 cup 175 Baked, 4 3/4 X 2 1/3 inches, flesh and skin, one 220 Boiled without skin 2 1/2-inch diameter, one
• 105 diced or sliced, 1/2 cup 65 French-fried (from frozen), 2- to 3 1/2 inch strips, 10 fried 160 oven-heated 110 Hashed Brown (from frozen), 1/2
• cup 155 Mashed, 1/2 cup from home recipe milk added 80 milk and fat added 115 from dehydrated flakes, milk and fat added 110 Puffs,
• oven-heated, 10 175 Salad, home prepared, 1/2 cup 130 Scalloped, home-prepared, 1/2 cup 120
• Pumpkin, canned, 1/2 cup 30
• Radishes, raw, medium, four 5
• Sauerkraut, heated, 1/2 cup 15
• Spinach Raw, pieces for salad, 1 cup 5 Cooked, chopped, 1/2 cup 20
• Squash, 1/2 cup Summer, sliced raw 10 cooked 20 Winter baked, cubed 40 boiled, mashed 45
• Sweetpotatoes Baked, 5 X 2 inches, peeled, one 115 Candied, piece 2 1/2 X 2 inches, one 145 Canned, vacuum or syrup pack, 1/2 cup pieces 90
• mashed 115
• Tomatoes Raw, medium, one 25 Cooked, 1/2 cup 25
• Tomato Sauce, 1/2 cup 35
• Turnips, cubed, 1/2 cup Raw 20 Cooked 15
• Turnip Greens, chopped, cooked, 1/2 cup 15

VEGETABLE JUICES (A 6-fluid-ounce serving is 3/4 cup.)

• Tomato Juice, 6 fluid ounces 30
• Vegetable Juice Cocktail, 6 fluid ounces 35

MEAT, POULTRY, FISH, AND ALTERNATES (Serving sizes are cooked, edible part.)BEEF

• Corned Beef, canned, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) 210
• Ground Beef, broiled, 3 ounces Regular 245 Lean 230 Extra Lean 215
• Oven-Cooked Roast, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) Relatively fat cuts, such as rib lean and fat 225 lean only 165 Relatively lean
• cuts, such as eye of round lean and fat 205 lean only 155
• Pot Roast, braised or simmered, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) Relatively fat cuts, such as chuck blade lean and fat 330 lean only
• 235 Relatively lean cuts, such as bottom round lean and fat 225 lean only 190
• Steak, sirloin, broiled, 3 ounces (one piece 4 1/2 X 2 1/2 X 1/2 inches) lean and fat 240 lean only 180
• Veal Cutlet, broiled or braised, 3 ounces (one piece 4 1/2 X 2 1/2 X 1/2 inches) 185

LAMB

• Ground Lamb, broiled, 3 ounces 305
• Leg, roasted, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) lean and fat 235 lean only 160
• Shoulder Chop, broiled, 3 ounces of meat lean and fat (from about a 5-ounce chop, as purchased) 285 lean only (from about a 7-ounce chop, as
• purchased) 175

PORK

• Cured Ham, canned, heated, lean and fat, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) 160 Ham, cured, roasted, 3 ounces (two slices 4 1/2 X 2
• 1/2 X 1/4 inches) lean and fat 205 lean only 135
• Fresh Loin, roasted, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) lean and fat 270 lean only 205 Loin chop, broiled, 3 ounces of meat lean and fat
• (from about a 5-ounce chop, as purchased) 290 lean only (from about a 7-ounce chop, as purchased) 215
• Shoulder (picnic), braised, 3 ounces (two slices 4 1/2 X 2 1/2 X 1/4 inches) lean and fat 295 lean only 210

SAUSAGE AND LUNCHEON MEATS

• Bacon, cooked, slices, three (20 slices per pound uncooked) 140
• Bologna, 2 ounces (two slices 4 1/2 X 1/8 inches) Beef and Pork 180 Chicken or Turkey 115
• Braunschweiger, 2 ounces (two slices 2 1/2 X 3/8 inches) 205
• Canadian Bacon, cooked, two slices (2 ounces uncooked) 85
• Chicken Roll, light meat, 2 ounces (two slices 4 1/2 X 1/8 inches) 90
• Frankfurter, heated, one (10 per pound unheated) Beef and Pork 150 Chicken or Turkey 110
• Ham, chopped, 2 ounces (two slices 4 X 4 inches) 140
• Ham, boiled, 2 ounces (two slices 6 1/4 X 4 inches) Regular 90 Extra Lean 75
• Pork Sausage Bulk, cooked, one patty (about 2 ounces uncooked) 100 Link, cooked, two links 4 X 7/8 inches (2 ounces uncooked) 95
• Salami, 2 ounces (two slices 4 1/2 X 1/8 inches) 140
• Vienna Sausage, canned, sausages 2 X 7/8 inches three (about 1 3/4 ounces) 135

ORGAN MEATS

• Beef Liver, fried, 3 ounces (one piece 6 1/2 X 2 3/8 X 3/8 inches) 185
• Chicken Liver, cooked One liver 45 3 ounces (about four livers) 195

POULTRY

• Chicken Fried breast half, one medium meat only 160 flour-coated, meat and skin 215 batter-dipped or breaded, meat and skin 365 drumstick, one
• medium meat only 80 flour-coated, meat and skin 120 batter-dipped or breaded, meat and skin 195 thigh, one medium meat only 110 flour-coated,
• meat and skin 160 batter-dipped or breaded, meat and skin 235
• Roasted breast half, one medium meat only 140 meat and skin 190 drumstick, one medium meat only 75 meat and skin 110
• Turkey, roasted, 3 ounces (three slices 3 X 2 X 1/4 inches) light meat only 135 light meat and skin 165 dark meat only 160 dark meat and skin 185

FISH AND SHELLFISH Clams, canned, drained, 3 ounces (about five to nine medium) 80

• Crabmeat, canned or cooked, 3 ounces (about 2/3 cup) 85
• Cod, breaded, fried, 3 ounces 180
• Fish, battered, fried, 3 ounces 185
• Fish sticks, frozen, reheated, three 175
• Flounder, baked or broiled, 3 ounces 115
• Haddock, baked or broiled, 3 ounces 110
• Ocean perch, breaded, fried, 3 ounces 190
• Oysters, breaded, fried, large, three 155
• Salmon, 3 ounces baked or broiled, red (piece 3 X 1 3/4 X 1 inches) 145 canned, drained (about 1/2 cup) 125
• Sardines, Atlantic, canned in oil, drained, 3 ounces (about seven medium) 175
• Shrimp, 3 ounces canned (about 27 medium) 100 french-fried, five large or eight medium 210
• Tuna, chunk light, drained, 3 ounces (about 1/2 cup) canned in oil 170 canned in water 110

EGGS

• Deviled, one large 125
• Fried, one large 95
• Hard or Soft Cooked, one large 80
• Omelet, plain, one large egg, milk and fat added 105
• Poached, one large 80
• Scrambled in Fat, one large, milk added 105

DRY BEANS AND PEAS (For bean mixtures, see Mixed Dishes)

• Baked Beans, canned, 1/2 cup with pork and tomato sauce 155 with pork and sweet sauce 140
• Black-Eyed Peas, cooked, drained, 1/2 cup 95
• Chickpeas (garbanzos), cooked, drained, 1/2 cup 150
• Lima, cooked, drained, 1/2 cup 105
• Pinto, cooked, drained, 1/2 cup 95
• Red Kidney, canned with liquid, 1/2 cup 110
• White (Navy (pea), Great Northern), cooked, drained, 1/2 cup 120

NUTS AND SEEDS

• Almonds, 1 ounce (about 22) 165
• Cashews, dry-roasted or oil-roasted, 1 ounce (about 18) 160
• Coconut, dried, sweetened, flaked, 2 tablespoons 45
• Mixed Nuts, with peanuts, 1 ounce (about 20 assorted) dry-roasted 165 oil-roasted 175
• Peanuts, dry-roasted or oil-roasted, 1 ounce (about 28 whole) 165
• Peanut Butter, 2 tablespoons 190
• Pecans, 1 ounce (about 20 halves) 185
• Pistachio Nuts, dry-roasted, 1 ounce (about 47) 170
• Sesame Seeds, 1 tablespoon 50
• Sunflower Seeds, roasted, hulled, 2 tablespoons 105
• Walnuts, black, chopped, 1 ounce (about 1/4 cup) 170 English, 1 ounce (about 14 halves) 180

MILK, YOGURT, AND CHEESE FLUID MILK

• Buttermilk, 1 cup 100
• Lowfat, no milk solids added, 1 cup 1% fat 105 2% fat 120
• Skim, no milk solids added, 1 cup 85
• Whole, 1 cup 150

CANNED MILK

• Condensed, sweetened, undiluted, 1/2 cup 490
• Evaporated, undiluted, 1/2 cup Whole 170 Skim 100

MILK BEVERAGES

• Chocolate Milk, 1 cup 2% fat 180 Whole 210
• Eggnog, plain, commercial, 1 cup 345
• Malted Milk, prepared from powder with whole milk, 1 cup Natural 210 Chocolate-Flavored 200
• Thick Shake, commercially prepared, 10 fluid ounces Chocolate 360 Vanilla 355

YOGURT

• Made from Lowfat Milk, with added nonfat milk solids 8-ounce container Plain 145 Flavored 195 Fruit Varieties 230
• 6-ounce container Flavored 145 Fruit Varieties 175
• Made from Skim Milk, with added nonfat milk solids, plain 8-ounce container 125
• Made from Whole Milk 8-ounce container Plain 140 Flavored 230 Fruit Varieties 270
• 6-ounce container Flavored 170 Fruit Varieties 200

CHEESE

• American Process 1-ounce slice 105 1-inch cube 65 Shredded, 1/2 cup (2 ounces) 210 Process Cheese Food 1-ounce slice 90 1-inch cube 55 1
• tablespoon 50 Process cheese spread, 1 tablespoon 45
• Blue, crumbled, 1/4 cup 120
• Brick 1-ounce slice 105 1-inch cube 65
• Cheddar 1-ounce 115 1-inch cube 70 Shredded, 1/2 cup (2 ounces) 225
• Colby 1-ounce slice 110 1-inch cube 70
• Cottage Cheese, 1/2 cup Creamed (4% fat) 110 Lowfat (2% fat) 100 Dry Curd (less than 1/2% fat) 60
• Cream Cheese 1 ounce 100 1-inch cube 55 1 tablespoon 50
• Edam or Gouda 1 ounce 100 1-inch cube 60
• Feta, crumbled, 1/4 cup 90
• Mozzarella, made with whole milk or part skim milk (low moisture) 1 ounce 80 1-inch cube 50 Shredded, 1/2 cup (2 ounces) 160
• Muenster 1 ounce 105 1-inch cube 65
• Parmesan, grated, 1 tablespoon 25
• Provolone 1-ounce slice 100 1-inch cube 60
• Swiss, natural 1-ounce slice 105 1-inch cube 55 Shredded, 1/2 cup (2 ounces) 210
• Swiss, process 1-ounce slice 95 1-inch cube 60 Shredded, 1/2 cup (2 ounces) 185

MIXED DISHES AND FAST FOOD ENTREES

MIXED DISHES

• Bean Salad, sweet-sour dressing, 1/2 cup 70
• Beef and Vegetable Stew, 1 cup 175
• Chili with Beans, 1 cup 305
• Egg Roll, with meat, one 120
• Fried Rice, with meat, 1 cup 290
• Lasagna, piece 2 1/2 X 4 inches 1/6 of 8-inch square 330
• Macaroni and Cheese, 1 cup 515
• Potpie, frozen, baked, 8 ounces Beef 540 Chicken 495
• Quiche Lorraine, 1/8 of 8-inch quiche 470
• Spaghetti in Tomato Sauce with Cheese, 1 cup 155
• Spaghetti with Meat Sauce or Meat Balls and Tomato Sauce, 1 cup 310

FAST FOOD ENTREES

• Breakfast Sandwich (egg, cheese, canadian bacon, english muffin), one 385
• Cheeseburger, with catsup, mustard, lettuce, tomatoes, pickles, and/or onions 2-ounce patty (before cooking) 360 4-ounce patty (before cooking) 565
• Chicken, fried (see Poultry)
• Enchilada, with beef and cheese, one 325
• Fish Sandwich, with 1 3/4-ounce fried fish fillet, tartar sauce, and cheese 525
• Hamburger Sandwich with catsup, mustard, lettuce, tomatoes, pickles, and/or onions 2-ounce patty (before cooking) 280 4-ounce patty (before
• cooking) 510 double meat patty 540
• Pizza, 1/8 of 15-inch-diameter pizza Cheese 255 Pepperoni 325
• Roast Beef Sandwich, 2 1/2 ounces meat, w/o condiments 345
• Taco, meat, one Small 370 Large 570

SOUPS

CANNED SOUPS (Canned, condensed, prepared with equal volume of water unless otherwise stated.)

• Bean with Bacon, 1 cup 170
• Beef Bouillon, broth, or consomme, 1 cup 15
• Beef Noodle, 1 cup 85
• Chicken Broth, 1 cup 40
• Chicken Noodle, 1 cup 75
• Chicken Rice, 1 cup 60
• Clam Chowder, 1 cup Manhattan-Style 80 New-England-Style prepared with water 95 prepared with skim milk 130 prepared with whole milk 165
• Cream of Broccoli, 1 cup 235
• Cream of Chicken, 1 cup prepared with water 115 prepared with skim milk 160 prepared with whole milk 190
• Cream of Mushroom, 1 cup prepared with water 130 prepared with skim milk 170 prepared with whole milk 205
• Minestrone, 1 cup 80
• Pea, 1 cup Green 165 Split, with ham 195
• Tomato, 1 cup prepared with water 85 prepared with skim milk 130 prepared with whole milk 160
• Vegetable, 1 cup with beef, chicken, or turkey 80 vegetarian 70

DEHYDRATED SOUPS (One packet, prepared with 6 fluid ounces of water.)

• Chicken Noodle 35
• Onion 25
• Tomato Vegetable 55

DESSERTS, SNACK FOODS, AND CANDY

CAKES

• Angelfood Cake, without frosting, 1/16 of 10-inch tube cake 145
• Boston Cream Pie, 1/12 of 8-inch round cake 225
• Carrot Cake, with cream cheese frosting, 1/16 of tube cake 340
• Cheesecake, 1/12 of 9-inch round cake 405
• Devil's-Food or Chocolate Cake, with chocolate frosting 1/16 of 8- or 9-inch round 2-layer cake 285
• Fruitcake, dark, 1/32 of 7-inch round cake 165
• Gingerbread, 1/9 of 8-inch square cake 240
• Pound Cake, without frosting, 1/16 of loaf 9 X 5 X 3 inches 220
• Cupcakes, with frosting, 2 3/4-inch diameter Chocolate 155 Not chocolate 170
• Sponge Cake, without frosting, 1/16 of 10-inch tube 145
• Yellow Cake without frosting, 1/16 of bundt or tube cake 190 with chocolate frosting, 1/16 of 8- or 9-inch round 2-layer cake 290

COOKIES AND BARS

• Brownie, with nuts, 2-inch square, one without frosting 130 with frosting 175
• Chocolate Chip Cookie, 2-inch diameter, one 50
• Fig Bar, 1 1/2-inch square, one 55
• Oatmeal Cookie, with raisins, 2 5/8-inch diameter, one 60
• Peanut Butter Cookie, 2 5/8-inch diameter, one 80
• Sandwich Cookie, chocolate or vanilla 1 1/2-inch diameter, one 55
• Shortbread Cookie, 2-inch diameter, one 75
• Sugar Cookie, 2 1/2-inch diameter, one 70
• Vanilla Wafer, 1 3/4-inch diameter, one 20

PIES

• One-Crust Pies, 1/8 of 9-inch pie Chocolate Cream 405 Custard 285 Lemon Meringue 340 Pecan 485 Pumpkin 330 Strawberry 385
• Two-Crust Pies, 1/8 of 9-inch pie Apple 455 Blueberry 410 Cherry or Peach 405
• Fried Pies Apple 310 Cherry 285

MILK-BASED DESSERTS

• Custard, baked, 1/2 cup 130
• Ice Cream, 1/2 cup Regular (about 10% fat) 135 Rich (about 16% fat) 175
• Ice Milk, 1/2 cup Hardened 95 Soft Serve 115
• Puddings, 1/2 cup (Prepared from mix with whole milk; puddings prepared with skim milk are about 30 calories less per 1/2-cup serving.) Chocolate
• instant 160 regular 160 Chocolate Mousse 190 Rice 160 Tapioca 130 Vanilla instant 150 regular 140
• Sherbet, 1/2 cup 135
• Yogurt, frozen, 1/2 cup 105

OTHER DESSERTS

• Fruit Juice Bars, frozen, 2 1/2 fluid ounces 70
• Gelatin Dessert, prepared, plain, 1/2 cup 70
• Popsicle, 3-fluid-ounce size 70

SNACK FOODS

• Cheese Curls or Puffs 10 pieces 85 1-ounce package 160
• Corn Chips 10 chips 95 1-ounce package 150
• Crackers (See Crackers, previous section)
• Nuts (see Nuts and Seeds, previous section)
• Popcorn, 1 cup Air-popped 30 Popped in vegetable oil 65
• Pork Rinds, deep-fried, 1 ounce (about 1 cup) 150
• Potato Chips, regular 10 chips 105 1-ounce package 145
• Pretzels Dutch, twisted, 2 3/4 X 2 5/8 inches, one 60 Soft, twisted, one 190 Stick, 2 1/2 inches long, 10 20 Thin, twisted, 3 1/4 X 2 1/4 X 1/4 inches,
• five 115

CANDY

• Caramels, 1 ounce (about three pieces) Chocolate 85 Plain 110 Tootsie Roll, 1 1/4-ounce roll 140
• Chocolate, sweetened Candy-coated, 10 pieces plain 35 with peanut butter 35 with nuts 100 Milk (about 1 1/2-ounce bar) plain 245 with almonds
• 235 with rice cereal 215 with peanuts (1 3/4-ounce bar) 280 Semisweet Chips, 1/4 cup 215
• Fondant, 10 pieces Uncoated candy corn 35 mints, pastel (about 5/8-inch square) 75 Chocolate-Coated miniature mints 95
• Fruit Leather, 1 ounce 80
• Fudge, vanilla or chocolate, 1 ounce Plain 110 With Nuts 120
• Granola Bar (about 1 1/2 ounces), one Oats, raisins, coconut 195 Oats, peanuts, wheat germ 205
• Gum Drops, 1 ounce (about 8 pieces) 95
• Hard Candy, 1 ounce (about 5 pieces or 2 lollipops) 105
• Jelly Beans, 1 ounce (10 pieces about 3/4 X 1/2 inch) 95
• Licorice Bite Size, 1/4 cup 170 Stick, 6 1/2 inches long, one 40 Shoestring, 43 inches long, one 70
• Marshmallows, 1 ounce (about 1 1/8-inch diameter) about four 90

BEVERAGES (Milk beverages and juices are in the Milk, Vegetable, and Fruit sections.)

FRUIT DRINKS

• Fruit-Flavored Drink, prepared from powder, 8 fluid ounces Presweetened regular 120 low calorie 5 Sugar Added 90
• Fruit Drinks, canned, 8 fluid ounces Fruit Punch 115 Grape or Orange 125
• Lemonade or Limeade, frozen concentrate, sweetened, reconstituted, 8 fluid ounces 100

CARBONATED BEVERAGES

• Club Soda, 12-ounce can 0
• Cola-Type, 12-ounce can Regular 150 Diet 5
• Fruit-Flavored, 12-ounce can Regular 150 Diet 0
• Ginger Ale, 12-ounce can Regular 125 Diet 0
• Root Beer, 12-ounce can Regular 150 Diet 0

COFFEE AND TEA

• Coffee and Tea, brewed or instant, unsweetened, 6-fluid-ounce cup Trace
• Tea, instant, presweetened mix, 8 fluid ounces Regular 25 Low Calorie 5

ALCOHOLIC BEVERAGES

• Beer, 12-ounce can or bottle Regular 150 Light 100
• Gin, Rum, Vodka, Scotch, or Bourbon, 1 1/2-fluid-ounce jigger 105
• Wines Table, red or white, 5-fluid-ounce glass 100 Dessert, 3 1/2-fluid-ounce glass 155 Coolers, 8-fluid-ounce glass 120

SUGARS, SYRUPS, JAMS, AND JELLIES

• Chocolate Syrup, 1 tablespoon Thin type 40 Fudge type 70
• Honey, 1 tablespoon 65
• Jams and Preservatives, 1 tablespoon 55
• Jellies, 1 tablespoon 50
• Sugar, granulated or brown, 1 tablespoon 50
• Table Syrup, 1 tablespoon 55

FATS, OILS, AND CREAMS

• Fats and Oils
• Butter or Stick Margarine 1 teaspoon or 1 pat 35 1 tablespoon 100
• Margarine, soft, 1 teaspoon Regular 35 Diet 15
• Table Spread, 1 teaspoon 25
• Oil, 1 tablespoon 120
• Salad Dressings, commercial, 1 tablespoon Regular blue or Roquefort cheese 75 buttermilk 55 creamy-type 70 french 65 italian 70 mayonnaise 100
• mayonnaise-type 55 russian 75 thousand island 60 Low-Calorie french 20 italian 15 mayonnaise 35 mayonnaise-type 35 thousand island 25

CREAM

• Half-and-Half (milk and cream), 1 tablespoon 20
• Light, coffee or table, 1 tablespoon 30
• Sour, 1 tablespoon 30
• Whipped, pressurized, 2 tablespoons 20
• Whipping, heavy Unwhipped, 1 tablespoon 50 Whipped, 2 tablespoons 50

IMITATION CREAM PRODUCTS (Made with vegetable fat.)

• Creamers Liquid, 1 tablespoon 20 Powdered, 1 teaspoon 10
• Sour Dressing (nonbutterfat sour cream), 1 tablespoon 25
• Whipped Dessert Topping, 2 tablespoons Frozen 30 Powdered, made with whole milk 20 Pressurized 25

CONDIMENTS

• Barbecue Sauce, 1 tablespoon 10
• Catsup, 1 tablespoon 20
• Gravy, 2 tablespoons Meat or Poultry 20 Mushroom 10
• Horseradish, 1 tablespoon 5
• Mustard, prepared, yellow, 1 teaspoon 5
• Olives, canned Green, stuffed or with pits, four small or three large 15 Ripe, mission, pitted, three medium or two extra large 15
• Pickles Dill, 3 3/4 inches long, one 5 Sweet Gherkin, about 2 1/2 inches long, one 20
• Relish, sweet, finely chopped, 1 tablespoon 20
• Soy Sauce, 1 tablespoon 10
• Steak Sauce, 1 tablespoon 10
• Tartar Sauce, 1 tablespoon 75

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