BEANS (COOKED)
|
Black-eyed peas (1 cup) | 35.5 | |
Lima (1/2 cup), | | |
Fordhook | 16 | |
baby | 21.2 | |
Navy (1 cup), dried, boiled | 47.9 | |
Peanuts (2 oz.) | | |
oil roasted | 9.8 | |
dry roasted | 12 | |
Red kidney (1/2 cup) | 20.2 | |
Soybeans (1/2 cup), green, boiled | 10 | |
Split peas (1 cup), boiled | 41.4 | |
Tofu (3 1/2 oz.), raw, firm | 5.4 |
CONDIMENTS
|
Anchovies (1 oz.) | 0 | |
Cocoa (1 Tbsp. Unsweetened) | 2.8 | |
Horseradish (1 tsp.) | 0.5 | |
Mayonnaise (1 Tbsp.) | 0.4 | |
Mustard: | |
Dijon (1 tsp.) | .03 | |
regular (1 tsp.) | .03 | |
Pickles (1 medium dill) | 1.4 | |
Soy sauce (1 Tbsp.) | 2 | |
Syrup: | | |
No-Cal Chocolate | 0 | |
No-Cal Strawberry | 0 | |
Vinegar: | : | |
balsamic (1 Tbsp.) | 3 | |
cider (1 Tbsp) | .09 | |
tarragon (1 Tbsp.) | 0.9 | |
wine (1 Tbsp.) | 0.9 | |
Worcestershire sauce (1 Tbsp.) | 2.7 |
FATS/OILS
|
Canola | 0.0 trace | |
Olive | 0.0 trace | |
Peanut | 0.0 trace | |
Safflower | 0.0 trace | |
Walnut | 0.0 trace |
FRUIT |
Apple, medium (2 3/4") | 21.1 | |
Applesauce, Unsweetened (1/2 cup) | 13.8 | |
Apricots (3 fresh) | 11.8 | |
Avocado: | | |
California | 12 | |
Florida | 27.1 | |
Banana (1 medium) | 26.7 | |
Blackberries (1 cup) | 18.4 | |
Blueberries (1 cup) | 20.5 | |
Cantaloupe (1 cup, pieces) | 13.4 | |
Cherries (1/2 cup raw, sweet) | 11.2 | |
Cranberries (1 cup) | 11 | |
Grapefruit (1/2, pink) | 9.5 | |
Grapefruit juice (4 oz.) | 11.2 | |
Grapes (1 cup) | 15.8 | |
Honeydew (1/4 cup) | 7.7 | |
Kiwi (1 medium) | 11.3 | |
Lemon (1 medium) | 5.4 | |
Lemon juice (1 Tbsp., fresh) | 1.3 | |
Lemon peel (1 tsp.) | 0.3 | |
Lime juice (1 oz.) | 2.8 | |
Mango (1/2 medium) | 17.1 | |
Olives: | | |
black (10 olive) | 3 | |
green, pitted | 0.5 | |
Orange (1 medium) | 16.3 | |
Orange rind (1 tsp.) | 0.5 | |
Papaya (1/3 medium) | 9.9 | |
Peach (2 1/2") | 9.7 | |
Pear (3 1/2" ) | 25.1 | |
Pineapple (1 cup) | 19.2 | |
Plum (1 medium) | 8.6 | |
Prunes, cooked (1/2 cup) | 29.8 | |
Raspberries (1 cup) | 14.2 | |
Rhubarb (4 oz.) | 3.5 | |
Stewed peaches (1 cup) | 20 | |
Strawberries (1 cup) | 10.5 |
GELATIN
|
Gelatin | 0 | |
Sugar-Free Jell-O (all flavors) | 0 |
GRAINS
|
Bagel (1) (approx. 2 oz.) | 30.9 | |
Bread: | | |
pumpernickel (1slice) | 15.4 | |
whole-wheat (1slice) | 11.4 | |
Corn muffin (homemade/mix) | 17.0/20.0 | |
Cornmeal (1 cup, cooked) | 25.7 | |
Farina (1 cup reg. cooked) | 27.8 | |
Noodles (1 cup enriched) | 37.3 | |
Oatmeal (1 cup old fash) | 27.8 | |
Pancake (1 buckwheat 1/4 oz. dry mix) | 21.3 | |
Popcorn (popped, 1 cup) | 4.6 | |
Rice: | | |
cooked (1 cup white) | 49.6 | |
puffed (1 cup whole) | 19 | |
Soy f lour (1 cup) | 27.1 | |
Waffle from mix, (7") | 27.2 |
HERBS
|
Allspice (1 tsp.) | 1.4 | |
Basil (1 tsp. ground) | 0.9 | |
Caraway (1 tsp. seeds) | 1.1 | |
Celery (1 tsp.) | 0.8 | |
Cinnamon (1 tsp.) | 1.8 | |
Coriander leaf (1 tsp. dried) | 0.3 | |
Dill seed (1 tsp.) | 1.2 | |
Garlic clove (1) | 1 | |
Ginger root:fresh (1 oz.) / ground (1 tsp.) | | |
fresh (1 oz.) | 3.6 | |
ground (1 tsp.) | 1.3 | |
Saffron (1 tsp.) | 0.5 | |
Tarragon (1 tsp.) | 0.8 | |
Thyme (1 tsp.) | 0.4 | |
Vanilla, double strength (1 tsp.) | 3 |
MILK PRODUCTS
|
Butter (1/2 cup) | 0 | |
Cheese: | | |
American (1 oz.) | 0.5 | |
Boursin (1 oz.) | 0.1 | |
Camembert (1 oz.) | 0.1 | |
Cheddar (1 oz.) | 0.4 | |
cottage, creamed (1 cup) | 5.6 | |
cottage, uncreamed (1 cup) | 2.7 | |
cream (1 oz.) | 0.8 | |
feta (1 oz.) | 1.2 | |
fontina (1 oz.) | 0.4 | |
goat (1 oz.) | 1 | |
Jarlsberg (1 oz.) | 1 | |
mascarpone (1 oz.) | 0.5 | |
mozzarella (1 oz.) | 0.6 | |
muenster (1 oz.) | 0.3 | |
Parmesan (1 oz.) | 0.4 | |
provolone (1 oz.) | 0.6 | |
ricotta (1 oz., whole/part skim) | 1.0/1.6 | |
Roquefort (1 oz.) | 0.6 | |
Swiss (1 oz.) | 1 | |
Cream: | | |
heavy (1 oz.) | 2 | |
light (1 oz.) | 0.8 | |
sour (1 oz.) | 1 | |
whipped (1 oz.) | 0.8 | |
Half-and-half (1 oz.) | 1.2 | |
Milk (whole, 1 cup) | 11.4 | |
Yogurt, | | |
plain: lite (1 cup) | 15 | |
skim (1 cup) | 17.4 | |
whole (1 cup) | 10.6 |
NUTS AND SEEDS
|
Almond paste (1 oz.) | 12.4 | |
Almonds: | | |
1 oz. dried | 5.8 | |
12 - 15 nuts | 2.9 | |
Brazil (4 nuts) | 1.8 | |
Cashews (1 oz.) | 9.3 | |
Coconut (1 piece 2" x 2" x 1/2" ) | 6.9 | |
Grated coconut, unsweetened (1 oz. dried) | 6.7 | |
Hazelnuts (1 oz.) | 5 | |
Macadamia nuts (6 nuts) | 3.9 | |
Mixed (8 12 nuts, oil roasted) | 6.1 | |
Peanut butter: | | |
regular (1 oz.) (avg. of several brands) | 4.0-7.0 | |
sugar-free (1 oz.) (avg of several brands) | 3 | |
Peanuts (1 oz. dry roasted) | 6 | |
Pecans (10 halves) | 3.5 | |
Pine nuts (Pignoli, 1 oz.) | 4 | |
Pistachio (30 nuts, dried) | 4.5 | |
Pumpkin seeds (1 oz./142 seeds, dried/roasted) | 5.1/3.8 | |
Sesame seeds (1 oz.) | 7 | |
Soynuts (1 oz.) | 10.1 | |
Sunflower seeds (1 oz., dried) | 5.3 | |
Walnuts (8-10 halves) | 6.7 | |
Water chestnuts (1 oz.) | 7.4 |
PROTEIN {LEAN, WITHOUT SKIN OR BREADING)
|
Eggs | 0.6 | |
Egg yolk | 0.0-trace | |
Egg white | 0.0-trace | |
Fish | 0.0-trace | |
Meat | 0.0-trace | |
Poultry | 0.0-trace |
SOUPS
|
Chicken Consomme (1 cup) | 1.8 | |
Chicken Gumbo (1 cup) | 9.2 | |
Clam Stock (1 oz) | 0.6 | |
Cream of Chicken (1 cup) | 9.3 | |
Cream of Mushroom (1 cup) | 9.3 | |
Turkey Rice (1 cup) | 7.2 |
VEGETABLES
|
Asparagus (6 spears) | 4 | |
Bamboo shoots (1 cup) | 4.2 | |
Bean sprouts (1 cup) | 6.2 | |
Beans: |
Green (1/2 cup, boiled) | 4.9 | |
Yellow or wax (1/2 cup, boiled) | 3.7 | |
Broccoli (1/2 cup steamed) | 4.3 | |
Brussels sprouts (4, or 1/2 cup) | 6.8 | |
Cabbage (1/2 cup, raw, shredded) | 1.9 | |
Carrot (7'') | 7.3 | |
Cauliflower (1 cup cooked) | 5.8 | |
Celery (1 stalk, 7 1/2" long) | 1.5 | |
Chinese Cabbage (1 cup) | 3 | |
Cole slaw (4 oz. homemade) | 15 | |
Collards (1 cup, boiled, chopped) | 5 | |
Corn (1 ear, 5", yellow) | 28.7 | |
Cucumber (6 slices, 1/8") | 1.5 | |
Dandelion (1/2 cup, boiled, chopped) | 3.3 | |
Eggplant (diced, 1 cup) | 6.4 | |
Endive (1/2 cup) | 0.8 | |
Kale (1/2 cup) | 3.7 | |
Kohlrabi (2/3 cup, slices, cooked) | 5.5 | |
Lettuce: | | |
Boston (2 leaves) | 0.4 | |
Iceberg (1 leaf) | 0.4 | |
Romaine (2 leaves) | 0.7 | |
Mushrooms: | | |
regular (10 sm or 4 lg, 1/2 cup pieces) | 1.6 | |
porcini (1 cup) | 4 | |
shiitake (4 cooked, 2.2 oz) | 10.3 | |
Mustard greens (1/2 cup, boiled, chopped) | 1.5 | |
Okra (1/2 cup slices) | 5.8 | |
Onion (1/2 cup chopped) | 5.9 | |
Parsley (1 Tbsp., fresh) | 0.3 | |
Parsnips (1/2 cup slices, boiled) | 1.9/15.2 | |
Peas (cooked, 1 cup) | 25 | |
Peppers: | | |
green (2 rings) | 1.4 | |
red (dried, 1 oz.) | 5 | |
Potato, baked (4 3/4" x 2 1/3") | 21 | |
Potato salad (1/2 cup) | 14 | |
Pumpkin: | | |
fresh (1/2 cup mashed, boiled) | 6 | |
canned (1/2 cup) | 9.9 | |
Radish (4 medium) | 0.5 | |
Rutabagas (1 cup) | 13.2 | |
Scallions (1 Tbsp.) | 0.4 | |
Spinach (1/2 cup cooked) | 3.4 | |
Squash: | | |
summer (1/2 cup slices, cooked) | 3.5 | |
winter (1/2 cup cubes, baked) | 8.9 | |
String beans (1 cup | 5.9 | |
Sweet potato (5" x 2", baked) | 30 | |
Tomato: | | |
cooked (1/2 cup | 6.8 | |
juice (1/2 cup) | 5.1 | |
paste (1 oz.) | 5.7 | |
raw (2 1/2", approx. 4 oz.) | 5.3 | |
sauce (1 oz.) | 2.2 | |
sun dried (average) | 2.0-5.0 | |
V 8 Juice (5.5 oz. can) | 7 | |
Turnips | | |
cooked (1 cup) | 7.6 | |
greens (1 cup chopped, cooked) | 6.2 |
SAMPLES OF CARBOHYRATE-RICH
'FATTENING ITEMS
|
Apple pie (1 slice, homemade) | 61 | |
Apple turnover | 31.1 | |
Banana split | 91 | |
Blueberry Muffin (1 average) | 17 | |
Brownie (1 average homemade, with icing) | 12.7 | |
Burrito, bean | 51.9 | |
Cheeseburger (1/4 pounder) | 33 | |
Corn bread stuffing (1/4 cup) | 69 | |
Devil Dog | 30 | |
Donut (1 glazed) | 22 | |
Egg roll (1) | 30 | |
French toast (2 slices) | 34 | |
Hot dog with bun (1) | 24 | |
Ice cream soda (1 cup) | 49 | |
Jam (1 Tbsp. grape) | 15 | |
Macaroni and cheese (1 cup) | 40 | |
Onion rings (fast food order) | 33.5 | |
Pancake (1 buttermilk, plain) | 15 | |
Pecan pie (1 piece, homemade) | 41 | |
Pizza (1 slice) | 39.1 | |
Pop Tart (frosted, blueberry) | 34 | |
Popsicle | 17 | |
Roast beef sandwich | 38.8 | |
Shake (medium) average range | 46-65 | |
Sherbet (1/2 cup lemon) | 45 | |
Taco, beef | 14 | |
Tapioca, cream (1/2 cup) | 22 | |
Vanilla shake (1 average) | 50.8 | |
Waffles (1 homemade, plain) | 45 | |
Whaler | 64 |
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