Food, Recipe and Ingrediants Menu for Quick Nutrition Overview

The curated nutrition table below highlights popular foods to give nutrition-conscious users a quick, consistent baseline of 18 essential nutrients per 100 g serving. For broader research, the nutrition calculator accesses the complete USDA food database, supporting 1,136 unique serving sizes across 65 nutritional parameters including macronutrients, micronutrients, phytonutrients, and dietary compounds. To calculate comprehensive values for a custom recipe or full meal, you can Build Your Meal by searching and selecting foods, ingredients or recipes, adjust their serving sizes & serving quantities to calculate nutritional values for whole meal or group of foods, ingredients or recipes dynamically.

Vegetables

Leafy greens

Food	Energy (kcal)	Protein (g)	Carbohydrate (g)	Total Fat (g)	Total Sugars (g)	Dietary Fiber (g)	Sodium (mg)	Cholesterol (mg)	Saturated Fat (g)	Calcium (mg)	Iron (mg)	Magnesium (mg)	Potassium (mg)	Zinc (mg)	Vitamin D (µg)	Vitamin C (mg)	Total Folate (µg)
Chinese cabbage, raw	13	1.5	2.18	0.2	1.18	1	65	0	0.027	105	0.8	19	252	0.19	0	45	66
Collard greens, form not specified, cooked	58	3.15	5.65	3.37	0.48	4.2	148	2	0.773	242	0.49	28	222	0.22	0	25.7	101
Cooked cabbage used as an ingredient	32	1	6.65	0.24	3.33	2.6	17	0	0.035	44	0.07	15	216	0.22	0	35.7	38
Cooked spinach used as an ingredient	33	3.42	3.11	0.71	0.49	1.9	126	0	0.074	79	1.24	109	541	0.49	0	25	100
Cooked spinach, form not specified	59	3.32	3.01	3.68	0.48	1.8	264	2	0.855	77	1.2	106	524	0.48	0	24.2	97
Cooked turnip greens, form not specified	42	1.11	4.23	2.77	0.52	3.4	149	2	0.717	133	0.78	21	197	0.14	0	26.5	114
Cooked watercress	36	2.4	1.35	2.84	0.21	0.5	173	2	0.744	125	0.21	22	344	0.12	0	31.3	7
Creamed spinach	90	2.39	6.11	6.09	0.76	1.2	450	16	3.296	58	0.76	67	340	0.33	0.3	15.1	60
Lettuce for sandwiches	20	0.92	3.69	0.1	1.1	1.3	23	0	0.026	31	0.26	11	249	0.26	0	8	38
Raw arugula	25	2.58	3.65	0.66	2.05	1.6	27	0	0.086	160	1.46	47	369	0.47	0	15	97
Raw chard	19	1.8	3.74	0.2	1.1	1.6	213	0	0.03	51	1.8	81	379	0.36	0	30	14
Raw collard greens	32	3.02	5.42	0.61	0.46	4	17	0	0.055	232	0.47	27	213	0.21	0	35.3	129
Raw green cabbage	31	0.96	6.38	0.23	3.2	2.5	16	0	0.034	42	0.07	14	207	0.21	0	40.3	43
Raw kale	43	2.92	4.42	1.49	0.8	4.1	53	0	0.178	254	1.6	33	348	0.39	0	93.4	62
Raw lettuce, including iceberg	20	0.92	3.69	0.1	1.1	1.3	23	0	0.026	31	0.26	11	249	0.26	0	8	38
Raw mustard greens	27	2.86	4.67	0.42	1.32	3.2	20	0	0.01	115	1.64	32	384	0.25	0	70	12
Raw red cabbage	34	1.24	6.79	0.21	3.83	2.1	12	0	0.021	31	0	13	269	0.24	0	53.9	18
Raw romaine, endive, chicory, escarole, or green leaf lettuce	21	0.98	4.06	0.07	1.19	1.8	23	0	0.039	28	0.27	12	260	0.25	0	4.6	50
Raw spinach	27	2.85	2.41	0.62	0.42	1.6	111	0	0.063	68	1.26	93	582	0.45	0	26.5	116
Raw watercress	11	2.3	1.29	0.1	0.2	0.5	41	0	0.027	120	0.2	21	330	0.11	0	43	9

Cruciferous vegetables

Food	Energy (kcal)	Protein (g)	Carbohydrate (g)	Total Fat (g)	Total Sugars (g)	Dietary Fiber (g)	Sodium (mg)	Saturated Fat (g)	Calcium (mg)	Iron (mg)	Magnesium (mg)	Potassium (mg)	Zinc (mg)	Vitamin C (mg)	Total Folate (µg)
Cooked broccoli used as an ingredient	41	2.68	6.53	0.35	1.46	2.5	38	0.041	48	0.72	22	316	0.44	80.8	58
Cooked cauliflower used as an ingredient	26	2	5.18	0.29	1.99	2.1	31	0.135	23	0.44	16	311	0.28	42.7	50
Raw broccoli	39	2.57	6.27	0.34	1.4	2.4	36	0.039	46	0.69	21	303	0.42	91.3	65
Raw broccoli raab, broccoli rabe, rapini, or broccolini	22	3.17	2.85	0.49	0.38	2.7	33	0.083	108	2.14	22	196	0.77	20.2	83
Raw Brussels sprouts	43	3.38	8.95	0.3	2.2	3.8	25	0.062	42	1.4	23	389	0.42	85	61
Raw cauliflower	25	1.92	4.97	0.28	1.91	2	30	0.13	22	0.42	15	299	0.27	48.2	57
Raw Chinese broccoli	26	1.2	4.67	0.76	0.88	2.6	7	0.116	105	0.59	19	274	0.41	29.6	104

Other vegetables

Food	Energy (kcal)	Protein (g)	Carbohydrate (g)	Total Fat (g)	Total Sugars (g)	Dietary Fiber (g)	Sodium (mg)	Cholesterol (mg)	Saturated Fat (g)	Calcium (mg)	Iron (mg)	Magnesium (mg)	Potassium (mg)	Zinc (mg)	Vitamin D (µg)	Vitamin C (mg)	Total Folate (µg)	Vitamin B12 (µg)
100% carrot juice	40	0.95	9.28	0.15	3.91	0.8	66	0	0.027	24	0.46	14	292	0.18	0	8.5	4	0
100% tomato juice	23	0.86	4.32	0.29	2.57	0.4	236	0	0.019	10	0.3	10	198	0.1	0	49.8	19	0
Artichoke	53	2.89	11.95	0.34	0.99	5.7	60	0	0.079	21	0.61	42	286	0.4	0	7.4	89	0
Beet juice	25	0.72	5.91	0.06	4.84	1.1	19	0	0.01	12	0.57	14	128	0.21	0	2.5	26	0
Black-eyed peas, type not specified	166	7.18	19.29	7	3.07	6	220	0	0.998	23	2.34	49	258	1.2	0	0.4	184	0
Canned cooked pumpkin	56	1.08	7.86	2.82	3.21	2.8	13	2	0.81	26	1.35	22	200	0.17	0	3.7	11	0
Canned tomato soup	34	0.63	7.65	0.33	4.16	0.6	263	0	0.051	8	0.44	7	113	0.14	0	2.8	4	0
Celery juice	17	0.49	3.32	0.16	1.34	1.6	97	0	0.042	46	0	11	265	0.09	0	3.1	36	0
Cooked celery used as an ingredient	18	0.53	3.57	0.17	1.44	1.7	104	0	0.045	49	0	12	285	0.1	0	2.8	33	0
Cooked eggplant as an ingredient	27	1.05	6.32	0.19	3.8	3.2	2	0	0.037	10	0.25	15	246	0.17	0	2	20	0
Cooked green pepper used as an ingredient	25	0.77	5.14	0.12	2.58	1	0	0	0.062	8	0.2	10	175	0.14	0	90.9	20	0
Cooked pumpkin	52	1.05	6.77	2.84	2.88	0.5	131	2	0.77	22	0.84	13	354	0.33	0	8	14	0
Cooked red pepper used as an ingredient	33	0.97	7.15	0.14	4.52	1.3	0	0	0.063	6	0.38	12	229	0.22	0	129.5	43	0
Cooked snow peas or snap peas, form not specified	66	2.83	7.62	2.85	4.04	2.6	130	2	0.733	44	2.1	24	202	0.27	0	51.4	36	0
Cooked summer squash used as an ingredient	21	1.31	4.11	0.35	3.16	1.2	6	0	0.104	22	0.48	22	284	0.36	0	18.6	22	0
Cooked turnip	54	0.95	6.7	2.84	3.96	1.9	200	2	0.728	32	0.32	11	199	0.28	0	18.6	13	0
Cooked yellow or green summer squash, form not specified	47	1.27	3.99	3.33	3.07	1.1	148	2	0.884	22	0.46	22	275	0.35	0	18	21	0
Corn dog	250	8.57	26.96	12.02	7.54	1	668	44	3.466	72	1.9	17	125	0.85	0.4	0.5	60	0.48
Corn oil	900	0	0	100	0	0	0	0	13.4	0	0	0	0	0	0	0	0	0
Corn puffs cereal	371	7.74	77.82	2.57	12.24	7.3	525	0	0.259	324	27.99	28	122	0.64	5	22.8	148	0.89
Corn relish	111	1.7	25.7	0.91	18.43	1.5	336	0	0.176	4	0.23	10	114	0.24	0	8.7	30	0
Corn squares cereal	369	7.88	77.14	2.61	10.44	5.4	729	0	0.264	330	28.47	28	124	0.65	5	23.2	150	0.91
Cream of mushroom soup	74	2.1	5.7	4.76	1.74	1.2	242	12	2.499	15	0.3	8	222	0.32	0.2	1.5	22	0.02
Cream of tomato soup	70	1.21	6.39	4.68	2.37	1	246	12	2.488	19	0.6	10	184	0.18	0.2	6	12	0
Creamed corn	72	1.74	18.13	0.42	3.23	1.2	261	0	0.065	3	0.38	17	134	0.53	0	4.1	43	0
Fat-free Italian, Greek, onion, Champagne, celery seed, or vinaigrette dressing	47	0.97	8.75	0.87	8.85	0.6	1129	2	0.295	30	0.4	5	102	0.36	0	0.4	12	0.31
French onion soup	108	5.45	11.84	4.47	2.49	1.1	378	13	2.366	138	0.67	13	93	0.67	0.1	2.9	25	0.19
Fried corn flour patty or tart	218	3.98	41.18	4.64	5.91	3	483	0	0.638	67	2.35	44	124	0.85	0	0	29	0
Fried corn pone	254	3.34	37.79	9.78	0.76	1.8	417	0	2.342	108	2.25	16	68	0.31	0	0	69	0
Low-sodium 100% tomato juice	23	0.86	4.32	0.29	2.57	0.4	58	0	0.019	10	0.3	10	198	0.1	0	49.8	19	0
Plain corn chips	535	6.12	56.82	33.1	0.27	4	817	0	4.297	137	1.19	71	143	1.28	0	0	8	0
Plain corn flakes cereal	365	6.4	79.52	1.6	9.44	3.5	703	0	0.198	4	28.01	29	128	0.6	5	0	327	1.8
Plain Fritos corn chips	539	6.17	57.27	33.36	0.27	4	514	0	4.331	138	1.2	72	144	1.29	0	0	8	0
Pumpkin seeds	574	29.84	14.71	49.05	1.29	6.5	18	0	8.544	52	8.07	550	788	7.64	0	1.8	57	0
Radish or daikon	16	0.68	3.4	0.1	1.86	1.6	39	0	0.032	25	0.34	10	233	0.28	0	14.8	25	0
Raw asparagus	20	2.2	3.88	0.12	1.88	2.1	2	0	0.04	24	2.14	14	202	0.54	0	5.6	52	0
Raw beet greens	22	2.2	4.33	0.13	0.5	3.7	226	0	0.02	117	2.57	70	762	0.38	0	30	15	0
Raw corn	86	3.27	18.7	1.35	6.26	2	15	0	0.325	2	0.52	37	270	0.46	0	6.8	42	0
Raw eggplant	25	0.98	5.88	0.18	3.53	3	2	0	0.034	9	0.23	14	229	0.16	0	2.2	22	0
Raw green peas	81	5.42	14.45	0.4	5.67	5.7	5	0	0.071	25	1.47	33	244	1.24	0	40	65	0
Raw green summer squash or zucchini	17	1.21	3.11	0.32	2.5	1	8	0	0.084	16	0.37	18	261	0.32	0	17.9	24	0
Raw onions, including red onions	38	0.86	8.46	0.08	5.8	1.7	1	0	0.042	17	0.24	9	171	0.17	0	8.2	19	0
Raw snow peas or snap peas	42	2.8	7.55	0.2	4	2.6	4	0	0.039	43	2.08	24	200	0.27	0	60	42	0
Raw turnip	28	0.9	6.43	0.1	3.8	1.8	67	0	0.011	30	0.3	11	191	0.27	0	21	15	0
Raw winter squash or pumpkin	26	1	6.5	0.1	2.76	0.5	1	0	0.052	21	0.8	12	340	0.32	0	9	16	0
Raw yellow summer squash	19	1.01	3.88	0.27	2.88	1	2	0	0.093	21	0.44	20	222	0.29	0	19.3	19	0
Reduced-sodium canned or carton tomato soup	35	0.64	7.67	0.33	4.17	0.6	191	0	0.051	8	0.44	7	113	0.14	0	2.8	4	0
Salted pumpkin seeds	567	29.49	14.54	48.47	1.27	6.4	477	0	8.443	52	7.97	543	779	7.55	0	1.8	56	0
Tomato soup	19	0.65	3.64	0.41	2.01	0.9	244	0	0.057	11	0.44	9	169	0.14	0	5.9	7	0
Unsalted pumpkin seeds	574	29.84	14.71	49.05	1.29	6.5	18	0	8.544	52	8.07	550	788	7.64	0	1.8	57	0
Wasabi peas	432	14.11	62.2	14.11	14.11	3.8	300	0	5.29	123	3.8	102	732	3.31	0	0	138	0

Everyday vegetables

Food	Energy (kcal)	Protein (g)	Carbohydrate (g)	Total Fat (g)	Total Sugars (g)	Dietary Fiber (g)	Sodium (mg)	Saturated Fat (g)	Calcium (mg)	Iron (mg)	Magnesium (mg)	Potassium (mg)	Zinc (mg)	Vitamin C (mg)	Total Folate (µg)
Cooked garlic	142	6.58	28.03	0.38	0.99	2.7	248	0.088	180	1.69	25	399	1.15	8	2
Raw celery	17	0.49	3.32	0.16	1.34	1.6	97	0.042	46	0	11	265	0.09	3.1	36
Raw cucumber	16	0.62	2.95	0.18	1.67	0.5	2	0.037	16	0	10	170	0.2	2.8	7
Raw garlic	143	6.62	28.2	0.38	1	2.7	17	0.089	181	1.7	25	401	1.16	10	3

Potatoes & starchy vegetables

Food	Energy (kcal)	Protein (g)	Carbohydrate (g)	Total Fat (g)	Total Sugars (g)	Dietary Fiber (g)	Sodium (mg)	Cholesterol (mg)	Saturated Fat (g)	Calcium (mg)	Iron (mg)	Magnesium (mg)	Potassium (mg)	Zinc (mg)	Vitamin D (µg)	Vitamin C (mg)	Total Folate (µg)	Vitamin B12 (µg)
Baked plain potato chips	469	5	71.4	18.2	5.01	4.8	536	0	2.631	125	0.8	43	721	0.45	0	0	0	0
Boiled potato	126	1.87	20.45	4.25	1.62	1.4	166	3	1.113	5	0.34	24	372	0.28	0	12.1	9	0
Cooked potato used as an ingredient	81	2.13	17.36	0.3	0.64	2.2	3	0	0.026	7	0.4	25	475	0.4	0	16.4	13	0
Cooked sweet potato used as an ingredient	82	1.65	18.05	0.4	6.31	3.1	0	0	0.019	23	0.42	20	506	0.35	0	13.1	10	0
Cooked taro	141	1.57	27.55	2.95	0.42	4.3	142	2	0.759	45	0.58	34	616	0.24	0	4	20	0
Cooked taro leaves	68	5.19	6.98	3.51	3.14	3.9	133	2	0.873	112	2.35	47	675	0.43	0	37.9	98	0
Fresh potato tots, fried or baked	237	1.9	24.4	15.46	0.28	2.3	421	0	2.315	13	0.47	16	243	0.26	0	6.4	16	0
Fresh sweet potato fries	156	1.49	16.35	9.42	5.72	2.8	140	0	1.228	21	0.39	18	459	0.32	0	11.9	9	0
Frozen baked potato tots	187	2.03	26.1	9.17	0.3	2.4	451	0	1.493	14	0.5	17	260	0.27	0	6.9	17	0
Frozen fried potato tots	237	1.9	24.4	15.46	0.28	2.3	421	0	2.315	13	0.47	16	243	0.26	0	6.4	16	0
Frozen potato tots, cooking method not specified	237	1.9	24.4	15.46	0.28	2.3	421	0	2.315	13	0.47	16	243	0.26	0	6.4	16	0
Frozen sweet potato fries	192	2.27	37.45	9.39	13.58	6	154	0	1.218	55	0.81	27	431	0.4	0	7.5	32	0
Fry-shaped potato sticks	517	6.63	52.77	34.06	0.22	3.4	1010	0	8.792	18	2.25	63	1225	0.98	0	46.8	40	0
Lefse, Norwegian potato flatbread	218	4.37	36.39	6.34	2.31	2	172	13	2.717	18	1.75	22	271	0.4	0.2	4.8	37	0.01
Plain popped potato chips	469	5	71.4	18.2	5.01	4.8	536	0	2.631	125	0.8	43	721	0.45	0	0	0	0
Plain potato chips	532	6.39	53.83	33.98	0.33	3.1	527	0	3.4	21	1.28	63	1196	1.09	0	21.6	29	0
Plain potato skins	151	2.12	19.53	7.45	1.25	1.8	363	0	1.01	11	0.77	25	445	0.31	0	9.8	20	0
Plain potato sticks	522	6.7	53.3	34.4	0.22	3.4	633	0	8.88	18	2.27	64	1237	0.99	0	47.3	40	0
Plain restructured potato chips	543	4.61	55.21	35.17	0.76	2.9	643	0	8.617	17	0.8	40	635	0.58	0	1.2	19	0
Plantain chips	531	2.28	63.84	29.59	0.92	3.5	202	0	8.337	9	0.97	71	786	0.37	0	32.1	35	0
Potato	126	1.87	20.45	4.25	1.62	1.4	166	3	1.113	5	0.34	24	372	0.28	0	12.1	9	0
Potato gnocchi	135	2.44	17.2	6.33	0.99	1	279	18	3.42	22	0.83	12	139	0.24	0.2	1.9	17	0.06
Potato pancake or latke	196	4.47	20.64	10.8	1.11	2.2	402	66	1.759	22	1.3	26	448	0.53	0.4	15.6	26	0.14
Potato patty or croquette	171	3.89	13.49	11.32	1.48	1.5	219	74	3.112	33	0.75	13	219	0.44	0.5	0.5	19	0.28
Potato skins	199	6.07	16.34	12.4	1.08	1.5	417	19	4.403	141	0.66	25	376	0.94	0.1	8	19	0.11
Potato soup or chowder	90	1.51	10.53	4.71	1.01	1.2	240	12	2.485	15	0.34	13	227	0.23	0.2	7.1	13	0
Potato tots	237	1.9	24.4	15.46	0.28	2.3	421	0	2.315	13	0.47	16	243	0.26	0	6.4	16	0
Pumpkin or sweet potato pancakes	241	6.37	30.95	10.08	6.51	2.3	423	55	2.527	176	1.48	21	186	0.64	0.8	0.9	40	0.32
Raw plantain	122	1.3	31.89	0.35	17.51	1.7	4	0	0	3	0.55	36	487	0.19	0	18.4	22	0
Ready-to-heat boiled potato	126	1.87	20.45	4.25	1.62	1.4	166	3	1.113	5	0.34	24	372	0.28	0	12.1	9	0
Ready-to-heat roasted potato	126	1.87	20.45	4.25	1.62	1.4	166	3	1.113	5	0.34	24	372	0.28	0	12.1	9	0
Roasted potato	126	1.87	20.45	4.25	1.62	1.4	166	3	1.113	5	0.34	24	372	0.28	0	12.1	9	0
Ruffled plain potato chips	532	6.39	53.83	33.98	0.33	3.1	527	0	3.4	21	1.28	63	1196	1.09	0	21.6	29	0
School potato tots	166	2.02	19.34	9.16	1.3	1.7	147	0	1.238	9	0.66	24	419	0.3	0	10.1	17	0
School sweet potato fries	192	2.27	37.45	9.39	13.58	6	154	0	1.218	55	0.81	27	431	0.4	0	7.5	32	0
School sweet potato tots	192	2.27	37.45	9.39	13.58	6	154	0	1.218	55	0.81	27	431	0.4	0	7.5	32	0
Sweet potato	115	1.58	17.14	4.53	6	3	161	3	1.106	22	0.4	19	481	0.34	0	12.4	9	0
Sweet potato chips	529	2.92	56.54	32.19	8.78	8.8	227	0	2.926	59	2.11	65	920	0.53	0	0	37	0
Sweet potato fries	192	2.27	37.45	9.39	13.58	6	154	0	1.218	55	0.81	27	431	0.4	0	7.5	32	0
Sweet potato paste	305	0.49	75.14	0.34	71.75	0.9	1	0	0.006	8	0.16	6	153	0.11	0	3.9	3	0
Sweet potato tots	191	2.26	37.3	9.35	13.52	6	315	0	1.213	55	0.81	27	429	0.4	0	7.5	32	0
Taro chips	498	2.3	68.1	24.9	3.82	7.2	342	0	6.43	60	1.2	84	755	0.38	0	5	20	0

Fruits

Whole fruits

Food	Energy (kcal)	Protein (g)	Carbohydrate (g)	Total Fat (g)	Total Sugars (g)	Dietary Fiber (g)	Sodium (mg)	Cholesterol (mg)	Saturated Fat (g)	Calcium (mg)	Iron (mg)	Magnesium (mg)	Potassium (mg)	Zinc (mg)	Vitamin D (µg)	Vitamin C (mg)	Total Folate (µg)	Vitamin B12 (µg)
100% apple juice	48	0.09	11.34	0.25	10.13	0.2	5	0	0.022	7	0.06	5	97	0	0	38.6	2	0
100% blackberry juice	38	0.3	7.8	0.6	7.7	0.1	1	0	0.018	12	0.48	21	135	0.41	0	11.3	10	0
100% grape juice	66	0.18	15.73	0.28	14.24	0.2	6	0	0.025	8	0.08	6	50	0.04	0	50.4	2	0
100% grapefruit juice, canned, bottled, or carton	40	0.56	8.35	0.48	7.42	0.2	1	1	0.082	12	0.04	9	134	0.04	0	31.8	16	0
100% grapefruit juice, form not specified	40	0.56	8.35	0.48	7.42	0.2	1	1	0.082	12	0.04	9	134	0.04	0	31.8	16	0
100% lemon juice, canned, bottled, or frozen	17	0.45	5.62	0.07	1.53	0.7	24	0	0.027	10	0.06	7	109	0.19	0	14.3	9	0
100% lemon juice, form not specified	22	0.35	6.9	0.24	2.52	0.3	1	0	0.04	6	0.08	6	103	0.05	0	38.7	20	0
100% lime juice, canned, bottled, or frozen	21	0.25	6.69	0.23	1.37	0.4	16	0	0.026	12	0.23	7	75	0.06	0	6.4	8	0
100% lime juice, form not specified	25	0.42	8.42	0.07	1.69	0.4	2	0	0.008	14	0.09	8	117	0.08	0	30	10	0
100% orange juice, canned, bottled, or carton	47	0.77	10.18	0.34	8.18	0.3	2	0	0.014	11	0.06	10	182	0.03	0	28.7	30	0
100% orange juice, form not specified	47	0.77	10.17	0.34	8.18	0.3	2	0	0.014	56	0.06	10	181	0.03	0.4	28.7	29	0
100% papaya juice	57	0.17	14.51	0.15	13.91	0.6	5	0	0.047	10	0.34	3	31	0.15	0	3	2	0
100% pineapple juice	53	0.36	12.87	0.12	9.98	0.2	2	0	0.008	13	0.31	12	130	0.11	0	43.8	18	0
100% pomegranate juice	54	0.15	13.13	0.29	12.65	0.1	9	0	0.077	11	0.1	7	214	0.09	0	0.1	24	0
100% pure cranberry juice	32	0	7.26	0.34	3.41	0.1	6	0	0.01	7	0.13	4	71	0.04	0	0	9	0
100% strawberry juice	23	0.42	5.17	0.14	3.16	1.2	1	0	0	12	0.17	9	105	0.07	0	38.7	5	0
100% tangerine juice	43	0.5	10.1	0.2	9.9	0.2	1	0	0.024	18	0.2	8	178	0.03	0	29.4	5	0
100% watermelon juice	30	0.61	7.55	0.15	6.2	0.4	1	0	0.016	7	0.24	10	112	0.1	0	8.1	3	0
Apple strudel	281	1.96	37.18	14.08	21.1	0.8	132	39	7.604	9	0.3	6	67	0.18	0.1	0.5	28	0
Avocado for sandwiches	160	2	8.53	14.66	0.66	6.7	7	0	2.126	12	0.55	29	485	0.64	0	10	81	0
Baked or fried banana	161	0.82	32.43	3.21	24.74	1.8	3	8	1.728	13	0.06	30	322	0.17	0	10.4	9	0
Banana chips	519	2.3	58.4	33.6	35.34	7.7	6	0	28.97	18	1.25	76	536	0.75	0	6.3	14	0
Banana split	199	2.42	32.59	6.88	24.17	1	97	24	4.07	74	0.17	18	212	0.45	0.1	4.5	7	0.21
Blueberry juice	42	0.46	9.47	0.2	6.08	1.6	1	0	0.018	9	0.22	4	56	0.06	0	5.3	4	0
Canned blueberries	88	1.04	22.66	0.4	17.45	2.6	3	0	0.028	6	0.43	4	54	0.09	0	0.5	2	0
Canned cherries	74	0.71	18.79	0.14	17.42	1.4	1	0	0.026	10	0.34	8	121	0.07	0	2	4	0
Canned mango	65	0.62	16.22	0.3	15.24	1.2	1	0	0.069	8	0.12	8	114	0.07	0	21.8	19	0
Canned or frozen grapefruit	36	0.58	9.15	0.1	8.75	0.4	2	0	0.014	15	0.41	10	132	0.09	0	21.8	9	0
Canned papaya	52	0.35	13.1	0.21	10.86	1.3	7	0	0.061	15	0.19	16	123	0.06	0	36.5	17	0
Canned pineapple in juice or water pack	48	0.44	12.22	0.12	11.26	0.8	4	0	0.012	16	0.46	18	166	0.12	0	7	5	0
Canned pineapple, pack type not specified	55	0.42	13.91	0.12	13.07	0.7	2	0	0.009	15	0.42	17	141	0.12	0	7.1	5	0
Canned strawberries	92	0.56	23.53	0.26	21.83	1.7	4	0	0.014	13	0.49	8	86	0.09	0	31.7	28	0
Cherry cobbler	237	2.37	38.07	8.69	21.68	1.8	179	0	2.796	13	1.04	10	107	0.2	0	1.2	23	0
Cherry crisp	234	3.13	34.67	9.61	20.63	2.8	119	23	4.783	19	1.06	33	147	0.78	0	1.2	9	0
Cherry strudel	296	2.22	40.68	14.1	24.84	1	131	39	7.612	12	0.35	9	89	0.2	0.1	0.9	28	0
Date	282	2.45	75.03	0.39	63.35	8	2	0	0.032	39	1.02	43	656	0.29	0	0.4	19	0
Dried blueberries	317	2.5	80	2.5	67.5	7.5	3	0	0.2	19	0.9	18	214	0.49	0	23.8	12	0
Dried mango	319	2.45	78.58	1.18	66.27	2.4	162	0	0.287	0	0.23	20	279	0.3	0	42.3	68	0
Dried papaya	302	1.25	75.43	0.84	67.55	4.5	22	0	0.215	54	0.69	56	484	0.22	0	32.4	49	0
Dried persimmon	374	1.54	96.07	0.66	80.06	9.6	3	0	0.053	22	0.42	24	429	0.3	0	4	11	0
Dried pineapple	347	1.22	84.11	0.71	77.12	2.4	0	0	0.024	32	0.16	35	365	0.3	0	31.1	24	0
Freshly squeezed 100% grapefruit juice	39	0.5	9.2	0.1	9.1	0.1	1	0	0.014	9	0.2	12	162	0.05	0	38	10	0
Freshly squeezed 100% lemon juice	22	0.35	6.9	0.24	2.52	0.3	1	0	0.04	6	0.08	6	103	0.05	0	38.7	20	0
Freshly squeezed 100% lime juice	25	0.42	8.42	0.07	1.69	0.4	2	0	0.008	14	0.09	8	117	0.08	0	30	10	0
Freshly squeezed 100% orange juice	47	0.81	10.01	0.36	8.08	0.3	0	0	0.014	9	0.07	10	183	0.03	0	30.5	29	0
Frozen 100% orange juice concentrate, not reconstituted	148	2.4	35.19	0.25	29.68	1	7	0	0.059	38	0.33	35	629	0.16	0	144.8	77	0
Frozen 100% orange juice, reconstituted	42	0.68	10.04	0.07	8.47	0.3	5	0	0.017	13	0.09	11	180	0.05	0	41.3	22	0
Frozen blueberries	51	0.42	12.17	0.64	8.45	2.7	1	0	0.053	8	0.18	5	54	0.07	0	2.5	7	0
Frozen cherries	71	1.04	16.16	0.19	13.87	2.1	0	0	0.038	12	0.11	12	230	0.06	0	10.4	4	0
Frozen mango	60	0.82	14.98	0.38	13.66	1.6	1	0	0.092	11	0.16	10	168	0.09	0	36.4	43	0
Frozen peach	46	0.91	10.1	0.27	8.39	1.5	13	0	0.019	4	0.34	8	122	0.23	0	4.1	6	0
Frozen pineapple	60	0.46	14.09	0.21	11.42	0.9	0	0	0.009	12	0.05	13	137	0.11	0	58.6	18	0
Frozen raspberries	57	1.01	12.9	0.19	2.68	6.5	0	0	0.019	16	0.45	19	156	0.22	0	23	21	0
Frozen strawberries	35	0.43	9.13	0.11	4.56	2.1	2	0	0.006	16	0.75	11	148	0.13	0	41.2	17	0
Guava paste	292	0.1	72.56	0.27	71.62	1.1	2	0	0.012	3	0.09	2	69	0.06	0	43.9	2	0
Light grape juice drink	23	0.06	5.51	0.1	4.99	0.1	5	0	0.009	5	0.03	3	17	0.02	0	17.6	1	0
Maraschino cherries	165	0.22	41.97	0.21	38.77	3.2	4	0	0.039	54	0.43	4	21	0.26	0	0	0	0
Peach cobbler	217	2.22	32.98	8.66	16.57	1.7	182	0	2.788	9	1.08	9	119	0.21	0	1.7	22	0
Peach crisp	214	2.98	29.6	9.59	15.52	2.7	121	23	4.775	15	1.09	32	159	0.79	0	1.7	9	0
Peach strudel	281	2.09	36.73	14.08	20.87	0.9	133	39	7.606	9	0.37	8	98	0.2	0.1	1.3	28	0
Raw apricot, type not specified	48	1.4	11.12	0.39	9.24	2	1	0	0.027	13	0.39	10	259	0.2	0	10	9	0
Raw Asian pear	42	0.5	10.65	0.23	7.05	3.6	0	0	0.012	4	0	8	121	0.02	0	3.8	8	0
Raw banana peppers	27	1.66	5.35	0.45	1.95	3.4	13	0	0.048	14	0.46	17	256	0.25	0	82.7	29	0
Raw cantaloupe or muskmelon	38	0.82	8.16	0.18	7.88	0.8	30	0	0.051	9	0.38	13	157	0.44	0	10.9	14	0
Raw cherries	71	1.04	16.16	0.19	13.87	2.1	0	0	0.038	12	0.11	12	230	0.06	0	10.4	4	0
Raw clementine or mandarin orange	53	0.81	13.34	0.31	10.58	1.8	2	0	0.039	37	0.15	12	166	0.07	0	26.7	16	0
Raw cranberries	46	0.46	11.97	0.13	4.27	3.6	2	0	0.008	8	0.23	6	80	0.09	0	14	1	0
Raw grapefruit	42	0.77	10.66	0.14	6.89	1.6	0	0	0.021	22	0.08	9	135	0.07	0	31.2	13	0
Raw guava	68	2.55	14.32	0.95	8.92	5.4	2	0	0.272	18	0.26	22	417	0.23	0	228.3	49	0
Raw honeydew melon	36	0.54	9.09	0.14	8.12	0.8	18	0	0.038	6	0.17	10	228	0.09	0	18	19	0
Raw kiwi fruit or kiwifruit	64	1.06	14	0.44	8.99	3	5	0	0.029	35	0.24	16	198	0.14	0	74.7	26	0
Raw lemon	29	1.1	9.32	0.3	2.5	2.8	2	0	0.039	26	0.6	8	138	0.06	0	53	11	0
Raw lime	30	0.7	10.54	0.2	1.69	2.8	2	0	0.022	33	0.6	6	102	0.11	0	29.1	8	0
Raw mango	60	0.82	14.98	0.38	13.66	1.6	1	0	0.092	11	0.16	10	168	0.09	0	36.4	43	0
Raw nectarine	43	1.06	9.18	0.28	7.89	1.5	13	0	0	2	0.3	9	131	0.21	0	2.9	6	0
Raw orange	50	0.92	11.78	0.14	8.96	2.2	4	0	0.015	42	0.22	10	174	0.09	0	56.2	28	0
Raw papaya	43	0.47	10.82	0.26	7.82	1.7	8	0	0.081	20	0.25	21	182	0.08	0	60.9	37	0
Raw peach	46	0.91	10.1	0.27	8.39	1.5	13	0	0.019	4	0.34	8	122	0.23	0	4.1	6	0
Raw pear	59	0.37	15.18	0.15	9.73	3.1	3	0	0.022	9	0.18	7	104	0.09	0	4.3	7	0
Raw persimmon	70	0.58	18.59	0.19	12.53	3.6	1	0	0.02	8	0.15	9	161	0.11	0	7.5	8	0
Raw pineapple	60	0.46	14.09	0.21	11.42	0.9	0	0	0.009	12	0.05	13	137	0.11	0	58.6	18	0
Raw plum	46	0.7	11.42	0.28	9.92	1.4	0	0	0.017	6	0.17	7	157	0.1	0	9.5	5	0
Raw pomegranate	83	1.67	18.7	1.17	13.67	4	3	0	0.12	10	0.3	12	236	0.35	0	10.2	38	0
Raw raspberries	57	1.01	12.9	0.19	2.68	6.5	0	0	0.019	16	0.45	19	156	0.22	0	23	21	0
Raw tangerine or tangelo	53	0.81	13.34	0.31	10.58	1.8	2	0	0.039	37	0.15	12	166	0.07	0	26.7	16	0
Raw watermelon	30	0.61	7.55	0.15	6.2	0.4	1	0	0.016	7	0.24	10	112	0.1	0	8.1	3	0

Fresh whole fruits

Food	Energy (kcal)	Protein (g)	Carbohydrate (g)	Total Fat (g)	Total Sugars (g)	Dietary Fiber (g)	Sodium (mg)	Saturated Fat (g)	Calcium (mg)	Iron (mg)	Magnesium (mg)	Potassium (mg)	Zinc (mg)	Vitamin C (mg)	Total Folate (µg)
Raw apple, type not specified	61	0.17	14.8	0.15	12.08	2.1	0	0.028	5	0.03	5	104	0.02	4.6	0
Raw avocado	160	2	8.53	14.66	0.66	6.7	7	2.126	12	0.55	29	485	0.64	10	81
Raw banana	97	0.74	22.71	0.28	15.8	1.7	0	0.112	5	0	28	326	0.16	12	15
Raw blueberries	64	0.7	14.57	0.31	9.36	2.4	0	0.028	12	0.34	6	86	0.09	8.1	6
Raw strawberries	36	0.64	7.96	0.22	4.86	1.8	0	0	17	0.26	13	161	0.11	59.6	8

Grains & Starches

Rice, grains & breads

Food	Energy (kcal)	Protein (g)	Carbohydrate (g)	Total Fat (g)	Total Sugars (g)	Dietary Fiber (g)	Sodium (mg)	Cholesterol (mg)	Saturated Fat (g)	Calcium (mg)	Iron (mg)	Magnesium (mg)	Potassium (mg)	Zinc (mg)	Vitamin D (µg)	Vitamin C (mg)	Total Folate (µg)	Vitamin B12 (µg)
Atole cornmeal beverage	86	1.69	16.28	1.54	13.87	0.2	18	5	0.819	59	0.17	9	74	0.25	0.5	0	2	0.22
Bagel chips, all flavors	451	12.34	66.36	15.14	6.02	4.1	233	0	6.835	24	5.05	39	140	1	0	0	142	0
Barley bread	274	10.67	47.54	4.53	5.73	4	450	0	0.697	125	3.6	41	141	1.04	0	0.2	85	0
Barley soup	58	3.34	6.66	2.07	0.8	1.1	247	9	0.7	11	0.53	11	117	0.82	0	3.7	10	0.25
Black bread	250	8.7	47.5	3.1	0.53	6.5	596	0	0.437	68	2.87	54	208	1.48	0	0	93	0
Boston brown bread	274	10.67	47.54	4.53	5.73	4	450	0	0.697	125	3.6	41	141	1.04	0	0.2	85	0
Bread stuffing	177	3.14	21.71	8.51	2.35	0.9	471	0	1.66	30	1.09	12	72	0.26	0.4	0	33	0.02
Bread, major flour type not specified	267	9.43	49.2	3.59	5.34	2.3	450	0	0.821	211	3.36	27	117	0.88	0	0	111	0
Casabe cassava bread	299	2.54	71.22	0.52	3.18	3.4	1185	0	0.138	31	0.5	39	507	0.64	0	28.9	40	0
Chinese rice-flour pastry	242	2.78	45.05	6	19.09	0.5	9	0	0.892	19	0.35	19	55	0.56	0	0	7	0
Cinnamon bread	253	7.05	44.38	5.29	14.11	3.5	388	0	0	71	2.54	11	74	0.49	0	0	56	0.05
Congee, plain rice porridge	39	0.8	8.4	0.08	0.02	0.1	234	0	0.023	5	0.36	4	10	0.15	0	0	17	0
Cooked oat bran cereal	46	3.21	12.28	1.3	0.27	2.9	69	0	0.246	14	0.95	45	100	0.59	0	0	7	0
Cooked pasta	157	5.76	30.68	0.92	0.56	1.8	232	0	0.175	7	1.27	18	44	0.51	0	0	73	0
Cooked rice	129	2.67	27.99	0.28	0.05	0.4	245	0	0.077	10	1.19	12	35	0.49	0	0	58	0
Cooked rice noodles	107	1.78	23.87	0.2	0.03	1	250	0	0.023	4	0.14	3	4	0.25	0	0	1	0
Cooked spaghetti squash	49	0.65	6.26	2.8	2.45	1.4	138	2	0.726	21	0.33	11	114	0.19	0	3.4	8	0
Cooked whole grain or whole wheat noodles	148	5.96	29.91	1.7	0.75	3.9	210	0	0.242	13	1.71	54	95	1.33	0	0	20	0
Cooked whole wheat cereal	47	1.55	10.39	0.28	0.06	1.3	71	0	0.041	9	0.44	18	51	0.38	0	0	8	0
Corn tortilla	218	5.7	44.64	2.85	0.88	6.3	45	0	0.453	81	1.23	72	186	1.31	0	0	5	0
Cream of rice or cream of rye hot cereal	69	1.17	15.28	0.09	0.06	0.1	69	0	0.025	4	5.01	5	25	0.22	0	0	4	0
Cuban, Spanish, or Portuguese bread	272	10.75	51.88	2.42	4.62	2.2	602	0	0.529	52	3.91	32	117	1.04	0	0	123	0
Dominican-style arepa cornmeal bread	267	5.66	30.47	14	3.25	2.4	399	53	9.083	82	2.31	28	202	0.74	0.8	0.8	60	0.19
Flour tortilla	306	8.2	49.38	7.99	3.71	3.5	700	0	2.924	146	3.63	22	125	0.53	0	0	94	0
Fried rice, type not specified	174	3.84	32.5	3.19	0.62	1.1	361	18	0.493	11	0.46	10	69	0.69	0	3.8	6	0
Frozen or homemade garlic bread	350	8.36	41.72	16.61	3.69	2.5	544	0	5.281	27	3.05	23	103	0.87	0.2	0.2	167	0.08
Frozen whole grain, whole wheat, or multigrain pancakes	232	5.54	38.55	6.75	8.08	2.3	447	17	1.146	78	5.82	32	123	0.61	0	0.2	61	1.57
Frozen whole-grain fruit waffle	278	6.48	45.06	8.02	4.28	4	504	0	1.285	130	5.83	59	151	1.06	0	0.1	44	1.47
Frozen whole-grain waffle	289	6.78	46.7	8.39	4.08	4.1	529	0	1.347	136	6.12	62	156	1.11	0	0	46	1.54
Garlic bread, type not specified	349	8.34	41.64	16.58	3.68	2.5	620	0	5.27	27	3.04	23	103	0.87	0.2	0.2	167	0.08
Gluten-free bread	248	4.31	45.78	5.24	3.53	4.3	447	0	0.977	138	2.63	12	75	0.48	0	0	36	0
Gluten-free pasta, cooked	179	3.2	38.05	1	0	1.4	4	0	0.15	2	0.22	11	24	0.27	0	0	4	0
Grits, type not specified	71	1.19	12.2	1.84	0.1	0.7	81	3	0.729	4	0.45	7	21	0.12	0	0	19	0
Gumbo without rice	83	8.54	4.03	3.68	1.83	0.9	433	33	0.818	28	0.56	15	186	0.76	0.1	4.9	14	0.18
Hamburger on wheat bread or bun, 1 medium patty	281	18.18	18.74	14.4	2.15	2.2	333	49	5.444	73	2.72	34	256	3.39	0.1	0	42	1.55
Hamburger on wheat bread or bun, 1 small patty	280	17.83	20.14	13.86	2.31	2.4	337	47	5.198	78	2.74	36	253	3.28	0.1	0.1	44	1.47
Hamburger on wheat, multigrain, or whole-wheat bun, 1 large patty	283	18.99	15.52	15.66	1.78	1.8	333	55	6.012	63	2.66	32	264	3.63	0.1	0	38	1.74
Hamburger on white or other bread or bun, 1 medium patty	288	17.51	20.68	14.38	3	0.7	355	49	5.495	66	2.83	21	229	3.13	0.1	0.5	51	1.63
Hamburger on white or other bread or bun, 1 small patty	287	17.1	22.22	13.83	3.23	0.8	361	47	5.252	70	2.86	21	223	3.01	0.1	0.6	53	1.56
Hard whole-wheat or whole-grain breadsticks	425	15.08	67.9	10.98	3.29	7.1	577	0	2.11	32	4.63	104	267	2.54	0	0	87	0
Homemade or bakery bread, major flour type not specified	272	10.13	50.26	3.44	3.11	1.7	565	4	1.159	38	3.61	26	118	0.82	0.2	0	79	0.06
Homemade or bakery wheat or cracked-wheat bread	271	10.33	49.2	3.72	3.18	3.4	576	4	1.217	42	3.22	45	170	1.27	0.2	0	77	0.06
Homemade or bakery white bread	272	10.13	50.26	3.44	3.11	1.7	565	4	1.159	38	3.61	26	118	0.82	0.2	0	79	0.06
Homemade or bakery whole-wheat bread	267	10.38	46.96	4.26	3.38	6.8	607	5	1.342	51	2.38	86	273	2.16	0.2	0	45	0.06
Irish soda bread	301	6.48	51.07	8.96	21.86	2.3	445	54	4.488	105	2.63	24	276	0.58	0.4	0.8	43	0.1
Multigrain bread	265	13.36	43.34	4.23	6.39	7.4	360	0	0.872	103	2.5	78	230	1.7	0	0.1	75	0
Multigrain English muffin	223	8.7	44.8	2	1.56	4.6	353	0	0.287	178	2.87	37	186	1.07	0	0	64	0
Multigrain or whole-wheat saltine crackers	398	7.14	68.25	10.71	0	6.7	1214	0	0	0	5.14	70	221	1.46	0	0	82	0
Multigrain raisin bread	268	12.35	46.94	3.83	12.27	7.1	327	0	0.794	99	2.43	74	281	1.57	0	0.3	68	0
Naan bread	311	11.09	50.23	7.28	3.7	5.2	508	1	3.16	64	1.88	74	201	1.35	0	0	15	0
Noodle soup	90	5.48	10.08	2.99	0.62	0.8	290	35	0.689	14	0.68	13	102	0.52	0.2	3.2	32	0.18
Nut bread	403	6.59	49.66	20.1	26.01	1.2	336	50	2.933	161	2.31	24	152	0.67	0.6	0.1	45	0.18
Oat bran bread	299	9.33	53.89	4.89	9.04	4.4	497	0	0.781	73	3	41	158	1.13	0	0	69	0.03
Oat bran English muffin	269	8.4	48.5	4.4	8.14	4	447	0	0.703	66	2.7	37	142	1.02	0	0	62	0.03
Oat bunches cereal	392	7.43	76.25	6.06	20.66	4.6	428	0	0.545	15	28.22	41	141	1.06	5	0	609	1.79
Oat squares cereal	379	10.4	73.27	5.22	20.52	8	388	0	0.878	358	30.08	109	287	2.88	0	0	322	0.89
Oatmeal bread	269	8.4	48.5	4.4	8.14	4	447	0	0.703	66	2.7	37	142	1.02	0	0	62	0.03
Onion bread	238	8.81	44.32	2.95	3.33	1.7	482	4	0.994	36	3.11	24	124	0.72	0.2	0.9	70	0.05
Panettone, Italian sweet bread	325	9.76	53.75	8.39	17.79	2.3	325	61	3.992	55	2.86	24	165	0.98	0.5	0.7	128	0.18
Pita chips	457	11.79	68.26	15.2	4.76	3.8	854	0	1.342	17	4.59	37	129	0.96	0	0	135	0
Plain cooked couscous	111	3.77	23.11	0.16	0.1	1.4	189	0	0.029	8	0.38	8	58	0.26	0	0	15	0
Plain Italian focaccia bread	249	8.77	35.82	7.89	1.75	1.8	561	0	0.877	35	3.16	20	114	1.33	0	0	138	0
Plain rice crispy cereal	358	6.96	79.81	1.21	9.85	0.4	505	0	0.343	8	26.69	21	67	1.09	4.9	0	592	1.76
Plain tortilla chips	472	7.1	67.78	20.68	0.78	5.4	328	0	2.811	106	1.52	84	182	1.38	0	0	12	0
Potato bread	266	12.5	47.07	3.13	9.38	6.3	375	0	0	188	2.25	28	718	1.44	0.1	0	126	0.15
Puerto Rican lard bread	282	7.33	56.1	3.26	7.05	2	433	2	0.98	14	3.57	18	97	0.55	0.1	0	97	0
Puerto Rican water bread	279	10.39	52.16	3.25	1.79	1.8	544	0	0.708	28	3.89	27	116	0.93	0	0	83	0.02
Pumpernickel English muffin	250	8.7	47.5	3.1	0.53	6.5	596	0	0.437	68	2.87	54	208	1.48	0	0	93	0
Ramen noodle soup	66	1.53	9.04	2.64	0.3	0.4	282	0	1.218	6	0.62	5	27	0.1	0	0	17	0.04
Raw oats	379	13.15	67.7	6.52	0.99	10.1	6	0	1.11	52	4.25	138	362	3.64	0	0	32	0
Reduced-fat plain tortilla chips	411	10.86	79.07	5.63	0.84	5.2	511	0	0.839	158	1.58	96	269	1.14	0	0.2	16	0
Reduced-fat whole grain, whole wheat, or multigrain pancakes	256	8.04	33.65	9.89	7.05	3.3	738	70	2.711	141	3.22	43	258	1.1	1	0	33	0.41
Reduced-fat whole-grain waffle	257	7.14	49.16	3.57	4.29	4.3	557	0	0.714	143	6.43	65	164	1.17	0	0	48	1.62
Reduced-sugar oatmeal	85	2.35	16.62	1.28	4.05	1.9	90	0	0.231	70	3.73	25	82	0.47	0	0	22	0
Rice bread	248	4.31	45.78	5.24	3.53	4.3	447	0	0.977	138	2.63	12	75	0.48	0	0	36	0
Rice chips, all flavors	384	8.2	81.5	2.8	0.6	4.2	326	0	0.642	11	1.49	131	290	3	0	0	21	0
Rice croquette	154	3.35	20.08	6.58	0.62	0.9	416	43	1.72	31	1.11	14	130	0.51	0.3	2.1	54	0.09
Rice dressing or stuffing	110	1.98	17.61	3.29	0.71	0.6	600	0	0.663	19	0.92	8	59	0.26	0.1	0.5	36	0.02
Rice paper wrappers	323	5.91	72.26	1.11	0.27	0.5	314	0	0.328	7	0.27	20	64	1.02	0	0	14	0
Rice pilaf	137	3.29	24.08	3.03	0.48	0.4	414	0	0.444	29	0.74	11	56	0.33	0	1	47	0.01
Rice soup	51	3.54	6.78	1.15	0.76	0.5	247	12	0.27	9	0.35	10	106	0.29	0	3.7	17	0.03
Rice squares cereal	357	7.01	77.43	2.19	6.97	5.4	813	0	0.41	323	26.87	21	67	1.09	4.9	22.6	134	0.88
Rice wine or sake	134	0.5	5	0	0	0	2	0	0	5	0.1	6	25	0.02	0	0	0	0
Rye English muffin	259	8.5	48.3	3.3	3.85	5.8	570	0	0.626	73	2.83	40	166	1.14	0	0.4	110	0
Sourdough bread	272	10.75	51.88	2.42	4.62	2.2	602	0	0.529	52	3.91	32	117	1.04	0	0	123	0
Soy bread	267	16.4	41.95	3.84	6.01	4.4	589	4	1.183	94	3.79	73	528	1.42	0.2	0	110	0.06
Sprouted wheat bread	188	13.16	33.88	0	2.63	5.3	474	0	0	0	1.89	66	198	1.25	0	0	0	0
Sweet potato bread	241	8.64	45.38	2.87	3.53	1.7	474	4	0.96	36	3.14	26	157	0.7	0.2	4.1	67	0.05
Toasted barley bread	301	11.72	52.24	4.98	6.3	4.4	495	0	0.766	137	3.96	45	155	1.14	0	0.2	79	0
Toasted black bread	275	9.56	52.2	3.41	0.58	7.1	655	0	0.48	75	3.15	59	229	1.63	0	0	87	0
Toasted bread, major flour type not specified	293	10.36	54.07	3.94	5.87	2.5	495	0	0.902	232	3.69	30	129	0.97	0	0	104	0
Toasted cinnamon bread	293	10.36	54.07	3.94	5.87	2.5	495	0	0.902	232	3.69	30	129	0.97	0	0	104	0
Toasted Cuban, Spanish, or Portuguese bread	299	11.81	57.01	2.66	5.08	2.4	662	0	0.581	57	4.3	35	129	1.14	0	0	115	0
Toasted French or Vienna bread	299	11.81	57.01	2.66	5.08	2.4	662	0	0.581	57	4.3	35	129	1.14	0	0	115	0
Toasted gluten-free bread	273	4.74	50.31	5.76	3.88	4.7	491	0	1.074	152	2.89	13	82	0.53	0	0	34	0
Toasted homemade or bakery bread, major flour type not specified	299	11.14	55.23	3.78	3.42	1.9	621	5	1.274	42	3.96	29	129	0.9	0.2	0	74	0.06
Toasted homemade or bakery wheat or cracked-wheat bread	297	11.35	54.06	4.09	3.5	3.7	634	5	1.337	46	3.53	50	187	1.39	0.2	0	71	0.07
Toasted homemade or bakery white bread	299	11.14	55.23	3.78	3.42	1.9	621	5	1.274	42	3.96	29	129	0.9	0.2	0	74	0.06
Toasted homemade or bakery whole-wheat bread	293	11.4	51.61	4.68	3.71	7.4	667	5	1.475	56	2.61	95	300	2.37	0.3	0	42	0.07
Toasted multigrain bread	291	14.68	47.63	4.65	7.02	8.1	396	0	0.958	113	2.75	86	253	1.87	0	0.1	70	0
Toasted multigrain raisin bread	295	13.58	51.58	4.21	13.48	7.8	359	0	0.873	109	2.67	81	309	1.72	0	0.3	64	0
Toasted oat bran bread	296	9.23	53.3	4.84	8.94	4.4	491	0	0.773	73	2.97	41	156	1.12	0	0	58	0.03
Toasted oatmeal bread	296	9.23	53.3	4.84	8.94	4.4	491	0	0.773	73	2.97	41	156	1.12	0	0	58	0.03
Toasted onion bread	262	9.68	48.7	3.24	3.66	1.9	530	4	1.092	40	3.41	26	136	0.79	0.2	0.8	65	0.06
Toasted potato bread	292	13.74	51.72	3.44	10.31	6.9	412	0	0	207	2.47	31	789	1.58	0.1	0	118	0.16
Toasted Puerto Rican lard bread	314	8.14	62.34	3.62	7.83	2.2	482	2	1.089	16	3.97	20	107	0.61	0.1	0	107	0
Toasted Puerto Rican water bread	306	11.41	57.32	3.58	1.96	2	598	0	0.778	31	4.28	30	128	1.02	0	0	77	0.02
Toasted rice bread	273	4.74	50.31	5.76	3.88	4.7	491	0	1.074	152	2.89	13	82	0.53	0	0	34	0
Toasted sourdough bread	299	11.81	57.01	2.66	5.08	2.4	662	0	0.581	57	4.3	35	129	1.14	0	0	115	0
Toasted soy bread	293	18.02	46.1	4.22	6.6	4.8	648	5	1.3	103	4.17	81	580	1.56	0.2	0	102	0.07
Toasted sprouted wheat bread	207	14.46	37.23	0	2.89	5.8	521	0	0	0	2.08	73	218	1.37	0	0	0	0
Toasted sweet potato bread	265	9.5	49.87	3.15	3.88	1.9	521	4	1.055	39	3.45	28	173	0.78	0.2	3.8	63	0.05
Toasted wheat or cracked-wheat raisin bread	321	9.51	63.44	4.08	20.55	4.3	507	6	1.512	57	3.17	46	263	1.18	0.2	0.3	57	0.05
Toasted whole-grain white bread	262	11.71	48.25	2.36	5.5	10.1	495	0	0.692	752	5.37	29	140	1.04	0	0	119	0
Toasted whole-wheat bread	279	13.52	47.36	3.9	4.85	6.6	473	0	0.804	179	2.81	85	275	1.93	0	0	39	0
Toasted whole-wheat French or Vienna bread	263	9.15	53.96	1.14	0	4.6	412	0	0	46	0.82	57	179	1.27	0	0	90	0
Toasted whole-wheat raisin bread	319	9.48	61.92	4.55	21.41	7.2	528	6	1.626	65	2.44	80	354	1.93	0.2	0.3	33	0.06
Tortilla soup	102	4.22	12.56	4.17	0.87	1.3	257	12	0.679	24	0.39	21	129	0.42	0	3.7	9	0.03
Tortilla, type not specified	262	6.95	47.01	5.42	2.3	4.9	372	0	1.688	114	2.43	47	156	0.92	0	0	50	0
Vegetable fried rice	174	3.84	32.5	3.19	0.62	1.1	361	18	0.493	11	0.46	10	69	0.69	0	3.8	6	0
Vegetable pasta, cooked	128	4.52	26.55	0.11	1.15	4.3	99	0	0.016	11	0.49	19	31	0.44	0	0	65	0
Wheat bran English muffin	223	8.7	44.8	2	1.56	4.6	353	0	0.287	178	2.87	37	186	1.07	0	0	64	0
Wheat bread used in sandwiches	264	11.4	45.42	3.98	5.2	5.4	440	0	0.72	161	3.15	56	189	1.36	0	0.1	72	0
Wheat or cracked-wheat pita bread	262	9.8	55.89	1.71	2.87	6.1	421	0	0.208	15	3.06	69	170	1.52	0	0	35	0
Wheat or cracked-wheat raisin bread	292	8.66	57.73	3.72	18.7	3.9	462	6	1.376	52	2.88	42	240	1.07	0.2	0.3	61	0.05
Whole grain pasta, cooked	148	5.95	29.89	1.7	0.75	3.9	235	0	0.242	13	1.71	54	95	1.33	0	0	21	0
Whole grain white English muffin	223	8.7	44.8	2	1.56	4.6	353	0	0.287	178	2.87	37	186	1.07	0	0	64	0
Whole grain, whole wheat, multigrain, or buckwheat pancakes	273	7.86	32.9	12.29	6.89	3.2	722	69	3.001	138	3.15	42	252	1.08	1	0	32	0.4
Whole wheat English muffin	223	8.7	44.8	2	1.56	4.6	353	0	0.287	178	2.87	37	186	1.07	0	0	64	0
Whole wheat hamburger bun	269	12.38	44.93	4.38	5.92	6.1	477	0	0.921	198	2.42	81	242	1.71	0	1.3	42	0.19
Whole wheat hot dog bun	269	12.38	44.93	4.38	5.92	6.1	477	0	0.921	198	2.42	81	242	1.71	0	1.3	42	0.19
Whole wheat or graham muffin	372	7.8	44.01	18.44	20.09	3.5	393	59	3.058	173	1.75	51	195	1.38	0.7	0	17	0.22
Whole wheat tortilla	310	9.76	45.89	9.76	2.44	9.8	617	0	4.878	244	2.63	85	262	1.92	0	0	97	0
Whole-grain or whole-wheat French toast	271	11.34	30.44	11.57	10.01	2.7	297	177	3.202	118	2.28	35	171	1.26	1.2	0.1	53	0.41
Whole-grain waffle	364	9.23	38.61	19.21	8.09	3.8	847	80	4.162	162	3.71	50	295	1.26	1.2	0	38	0.46
Whole-grain white bread	238	10.66	43.91	2.15	5	9.2	450	0	0.63	684	4.89	26	127	0.95	0	0	127	0
Whole-grain white hamburger bun	255	9.3	46.5	3.49	9.3	2.3	512	0	1.163	233	2.59	38	190	2.05	0	0	140	0
Whole-grain white hot dog bun	255	9.3	46.5	3.49	9.3	2.3	512	0	1.163	233	2.59	38	190	2.05	0	0	140	0
Whole-wheat bread	254	12.3	43.1	3.55	4.41	6	430	0	0.732	163	2.56	77	250	1.76	0	0	42	0
Whole-wheat French or Vienna bread	239	8.33	49.1	1.04	0	4.2	375	0	0	42	0.75	52	163	1.16	0	0	96	0
Whole-wheat pita bread	262	9.8	55.89	1.71	2.87	6.1	421	0	0.208	15	3.06	69	170	1.52	0	0	35	0
Whole-wheat raisin bread	290	8.63	56.35	4.14	19.48	6.5	480	6	1.48	59	2.22	73	322	1.75	0.2	0.3	35	0.05

Rice and grains

Food	Energy (kcal)	Protein (g)	Carbohydrate (g)	Total Fat (g)	Total Sugars (g)	Dietary Fiber (g)	Sodium (mg)	Cholesterol (mg)	Saturated Fat (g)	Calcium (mg)	Iron (mg)	Magnesium (mg)	Potassium (mg)	Zinc (mg)	Vitamin D (µg)	Vitamin C (mg)	Total Folate (µg)	Vitamin B12 (µg)
Atole de avena oatmeal beverage made with milk	83	1.74	15.46	1.58	13.98	0.2	18	5	0.835	56	0.1	9	74	0.28	0.5	0	1	0.22
Brown rice cooked with no added fat	123	2.43	25.76	1.11	0.22	1	201	0	0.199	5	0.4	39	80	0.63	0	0	5	0
Cooked brown rice used as an ingredient	124	2.45	25.89	1.12	0.22	1	3	0	0.2	5	0.4	40	80	0.63	0	0	5	0
Cooked glutinous white rice, including sticky rice or sushi rice	96	2.01	20.97	0.19	0.05	1	227	0	0.039	2	0.14	5	10	0.41	0	0	1	0
Cooked white rice used as an ingredient	130	2.54	28.98	0.37	0.04	0	3	0	0.065	4	1.25	11	28	0.5	0	0	70	0
Dry baby and toddler oatmeal cereal	394	10.99	73.48	6.36	11.67	7.3	21	0	0.841	1160	64.1	110	549	12.68	12.7	58.3	247	0.8
Dry baby and toddler oatmeal cereal with fruit	392	10.64	74.22	6.13	13.45	7.4	20	0	0.834	1103	60.95	110	596	12.08	12.1	55.7	235	0.76
Fast-food plain oatmeal	80	2.6	11.9	2.54	0.69	1.7	93	4	1.071	25	0.68	25	74	0.67	0	0.1	4	0.02
Frescavena, oatmeal beverage made with water	45	0.25	10.59	0.15	9.36	0.2	4	0	0.021	4	0.08	3	7	0.08	0	0	1	0
Instant plain oatmeal made with milk, no added fat	111	4.96	17.07	3.04	4.24	1.9	73	7	1.267	168	4.68	34	196	0.82	0.9	0.1	7	0.43
Instant plain oatmeal made with non-dairy milk, no added fat	94	3.18	15.62	2.6	1.93	2	83	0	0.384	190	4.93	32	112	0.64	0.8	0	9	0.29
Instant plain oatmeal made with water, no added fat	68	2.26	13.15	1.3	0.28	1.9	45	0	0.255	69	4.68	25	69	0.48	0	0	6	0
Multigrain oatmeal	56	2.12	12.19	0.46	0.41	2	70	0	0.076	9	0.46	20	51	0.55	0	0	3	0
Oatmeal crackers	455	7.3	70.73	16.4	15.48	6.9	699	0	3.21	92	2.64	72	283	1.64	0	0	38	0
Oatmeal or granola muffin	370	6.43	43.94	18.92	20.67	1.5	404	61	3.128	174	2.09	24	134	0.79	0.7	0	35	0.22
Oatmeal pie	396	6.14	56.92	16.02	32.08	2.2	315	93	5.827	24	1.76	22	105	0.8	0.5	0	38	0.17
Oatmeal roll	269	8.4	48.5	4.4	8.14	4	447	0	0.703	66	2.7	37	142	1.02	0	0	62	0.03
Oatmeal snack bar	389	6.67	75.47	6.67	31.54	4.6	367	36	1.299	333	6	69	238	1.42	0.1	0.9	75	0.08
Oatmeal, type not specified	76	2.18	11.17	2.63	0.17	1.7	81	3	0.853	12	0.67	24	57	0.61	0	0	4	0
Quinoa with no added fat	120	4.38	21.21	1.91	0.87	2.8	163	0	0.23	17	1.48	64	171	1.09	0	0	42	0
Ready-to-eat baby and toddler oatmeal cereal with fruit	89	1.92	18.4	0.96	7.82	1.8	2	0	0.157	39	2.29	22	109	0.76	0.3	9.6	13	0.02
Ready-to-eat baby and toddler oatmeal cereal, including ready-to-eat baby cereal of unspecified type	76	2.54	13.77	1.3	0.62	1.9	2	0	0.211	55	3.24	26	80	1.09	0.5	2.3	15	0.03
Regular or quick oatmeal made with milk, no added fat	116	5.56	16.23	3.25	5.08	1.7	105	9	1.444	135	0.68	35	215	1.04	1.1	0.1	5	0.53
Regular or quick oatmeal made with non-dairy milk, no added fat	95	3.35	14.42	2.71	2.21	1.8	117	0	0.346	163	1	33	110	0.81	1	0	8	0.36
Regular or quick oatmeal made with water, no added fat	64	2.21	11.36	1.09	0.17	1.7	70	0	0.186	12	0.68	24	58	0.62	0	0	4	0
White rice cooked with no added fat	129	2.67	27.99	0.28	0.05	0.4	245	0	0.077	10	1.19	12	35	0.49	0	0	58	0

Bread and pasta

Food	Energy (kcal)	Protein (g)	Carbohydrate (g)	Total Fat (g)	Total Sugars (g)	Dietary Fiber (g)	Sodium (mg)	Cholesterol (mg)	Saturated Fat (g)	Calcium (mg)	Iron (mg)	Magnesium (mg)	Potassium (mg)	Zinc (mg)	Vitamin C (mg)	Total Folate (µg)	Vitamin B12 (µg)
Breakfast biscuit crackers	427	7.12	70.99	15.07	22.83	7.3	430	0	2.235	46	3.94	78	276	1.55	0.2	39	0
Chocolate-covered graham crackers	500	4	66.78	25.8	37.3	2.2	265	1	17.2	46	2	16	267	0.2	0.1	50	0.1
Crackers, type not specified	510	6.64	61.3	26.43	8.18	2.3	726	0	5.562	120	4.03	18	118	0.49	0	92	0
Crispbread crackers, any grain	366	7.9	82.2	1.3	1.07	16.5	410	0	0.145	31	2.43	78	319	2.39	0	47	0
Cuban crackers	430	5.6	73.8	12.8	17.6	1	459	0	3.212	74	6.43	52	346	0.45	0	89	0
Flatbread crackers, any grain	412	9.85	75.23	8.25	2.92	10.2	632	0	0.744	24	3.51	58	224	1.68	0	91	0
Gluten-free plain crackers	453	11.25	66.3	15.84	0.86	10.2	438	0	2.069	238	2.83	164	381	2.64	0	35	0
Graham crackers, all flavors	430	6.69	77.66	10.6	24.85	3.4	516	0	1.633	77	3.78	40	170	0.96	0	91	0
Matzo crackers	395	10	83.7	1.4	0.29	3	0	0	0.226	13	3.16	25	112	0.68	0	17	0
Multigrain crackers	482	7.1	67.6	20.4	12	3.5	883	0	3.3	14	2.59	29	171	0.98	0	103	0
Plain Triscuit woven wheat crackers	441	8.94	70.14	15.26	8.34	8.6	750	0	2.636	64	2.99	91	314	2.13	0	33	0
Plain Wheat Thins crackers	441	8.94	70.14	15.26	8.34	8.6	750	0	2.636	64	2.99	91	314	2.13	0	33	0
Reduced-fat graham crackers	386	5.71	77.96	5.71	22.86	5.7	629	0	0	429	3.09	56	171	1.16	0	80	0
Reduced-fat saltine crackers	393	10.5	82.3	1.6	0.38	2.7	849	0	0.244	22	7.72	26	115	0.94	0	124	0
Reduced-fat wheat crackers	444	9.34	71.52	13.37	15.01	3.4	776	0	2.112	80	5.02	47	210	1.74	0	127	0.14
Reduced-fat woven wheat crackers	416	11.34	75.52	7.59	1.22	10.9	745	0	1.067	39	3.56	120	373	2.99	0	30	0
Reduced-sodium wheat crackers	443	8.8	68.6	17.2	0.37	10.5	186	0	3.393	50	3.08	99	297	2.15	0	28	0
Saltine crackers	418	9.46	74.05	8.64	1.29	2.8	941	0	1.653	19	5.57	23	152	0.69	0	134	0.09
Wheat crackers	441	8.94	70.14	15.26	8.34	8.6	750	0	2.636	64	2.99	91	314	2.13	0	33	0
Wonton chips or crackers	521	10.33	51.9	31.72	0.25	1.9	378	0	4.931	21	1.76	21	89	0.63	0	17	0

Potatoes and starchy vegetables

Food	Energy (kcal)	Protein (g)	Carbohydrate (g)	Total Fat (g)	Total Sugars (g)	Dietary Fiber (g)	Sodium (mg)	Saturated Fat (g)	Calcium (mg)	Iron (mg)	Magnesium (mg)	Potassium (mg)	Zinc (mg)	Vitamin C (mg)	Total Folate (µg)
Baked potato	93	1.95	21.45	0.1	1.69	1.5	181	0.026	5	0.35	25	389	0.29	12.7	9
Baked potato with peel eaten	93	2.49	21.05	0.13	1.18	2.2	186	0.034	15	1.08	28	533	0.36	9.6	28
Baked potato with peel not eaten	93	1.95	21.45	0.1	1.69	1.5	181	0.026	5	0.35	25	389	0.29	12.7	9
Baked sweet potato with no added fat	82	1.64	17.98	0.39	6.29	3.1	154	0.019	23	0.42	20	504	0.35	13.1	10

Protein Foods

Poultry

Food	Energy (kcal)	Protein (g)	Carbohydrate (g)	Total Fat (g)	Total Sugars (g)	Dietary Fiber (g)	Sodium (mg)	Cholesterol (mg)	Saturated Fat (g)	Calcium (mg)	Iron (mg)	Magnesium (mg)	Potassium (mg)	Zinc (mg)	Vitamin D (µg)	Vitamin C (mg)	Total Folate (µg)	Vitamin B12 (µg)
Canned chicken noodle or rice soup	42	2.38	6.02	0.98	1.2	0.8	267	10	0.212	12	0.32	9	96	0.23	0	2.7	19	0.03
Canned chicken soup	33	2.02	4.86	0.72	1.23	0.9	266	6	0.154	11	0.16	9	161	0.19	0	5.2	9	0.02
Canned chicken, meat only	185	25.3	0.9	8.1	0	0	482	50	2.25	14	1.3	19	153	2.5	0.1	0	2	1
Canned turkey	185	25.3	0.9	8.1	0	0	482	50	2.25	14	1.3	19	153	2.5	0.1	0	2	1
Chicken back	298	25.73	0	20.8	0	0	409	87	5.772	21	1.41	20	208	2.23	0.1	0	6	0.27
Chicken biryani	104	7.15	13.55	2.38	1.88	1.1	161	25	0.907	34	0.84	19	256	0.63	0.1	6.2	23	0.12
Chicken breast, baked or broiled, skin eaten, precooked	175	26.37	0.09	7.67	0.09	0	329	90	1.958	16	0.51	25	276	0.86	0	0	11	0.3
Chicken breast, baked or broiled, skin not eaten, precooked	144	28.04	0	3.57	0	0	328	86	0.863	13	0.46	25	284	0.87	0	0	11	0.27
Chicken breast, baked, broiled, or roasted, skin eaten, from raw	192	26.25	0	8.8	0	0	336	97	2.287	7	0.53	24	298	0.89	0.1	0	6	0.17
Chicken breast, baked, broiled, or roasted, skin not eaten, from raw	161	30.22	0	3.52	0	0	360	98	0.756	7	0.45	28	359	0.91	0	0	7	0.18
Chicken breast, cooking method not specified, skin eaten	175	26.37	0.09	7.67	0.09	0	329	90	1.958	16	0.51	25	276	0.86	0	0	11	0.3
Chicken breast, cooking method not specified, skin not eaten	144	28.04	0	3.57	0	0	328	86	0.863	13	0.46	25	284	0.87	0	0	11	0.27
Chicken cornbread	167	13.78	9.38	8.21	0.24	0.4	458	114	1.911	17	1.04	15	152	0.94	0.6	0	28	0.29
Chicken drumstick, baked or broiled, skin eaten, precooked	206	25.65	0.12	11.46	0.12	0	392	149	2.855	22	1.02	23	279	2.52	0	0	9	0.49
Chicken drumstick, baked or broiled, skin not eaten, precooked	172	27.71	0	6.76	0	0	403	155	1.573	20	1.05	23	291	2.86	0	0	9	0.47
Chicken drumstick, baked, broiled, or roasted, skin eaten, from raw	190	23.21	0	10.09	0	0	353	129	2.724	11	1.1	22	246	2.35	0.1	0	4	0.39
Chicken drumstick, baked, broiled, or roasted, skin not eaten, from raw	154	24.1	0	5.67	0	0	358	129	1.496	11	1.13	22	254	2.54	0	0	4	0.38
Chicken drumstick, cooking method not specified, skin eaten	206	25.65	0.12	11.46	0.12	0	392	149	2.855	22	1.02	23	279	2.52	0	0	9	0.49
Chicken drumstick, cooking method not specified, skin not eaten	172	27.71	0	6.76	0	0	403	155	1.573	20	1.05	23	291	2.86	0	0	9	0.47
Chicken feet	215	19.4	0.2	14.6	0	0	67	84	3.92	88	0.91	5	31	0.69	0.2	0	86	0.47
Chicken fried rice	173	7.28	27.62	3.66	0.53	0.9	359	32	0.656	12	0.5	12	100	0.83	0	3.2	7	0.06
Chicken Kiev	280	21.31	5.45	19.21	0.06	0.1	644	106	7.418	43	0.66	24	257	0.84	0.1	0	19	0.28
Chicken neck or ribs	245	19.45	0	17.95	0	0	374	69	4.958	27	2.28	13	107	2.7	0.1	0	3	0.14
Chicken noodle or rice soup	53	3.84	6.21	1.4	0.81	0.7	248	17	0.323	10	0.38	11	108	0.31	0	3.7	19	0.04
Chicken nuggets, type not specified	307	15.92	14.93	20.36	0.08	0.9	594	55	3.566	11	0.83	24	251	0.59	0.2	0.6	11	0.33
Chicken or turkey cacciatore	174	13.19	6.92	10.62	1.6	1.1	664	58	2.573	42	1.02	21	290	0.84	0.1	5.4	16	0.24
Chicken or turkey fricassee	121	10.68	3.54	7.16	0.26	0.1	418	46	1.979	9	0.55	10	119	0.66	0.2	0	8	0.14
Chicken or turkey hash	110	9.57	8.27	4.1	0.94	1.3	259	30	0.742	24	0.67	22	334	0.89	0.1	4	22	0.26
Chicken or turkey Parmigiana	174	16.25	8.3	8.34	1.68	0.8	414	73	2.621	117	1.01	21	228	1.08	0.2	2	18	0.25
Chicken or turkey soufflé	171	11.72	5.59	11.33	2.23	0.1	380	158	5.194	73	0.86	15	177	0.94	1.2	0	22	0.44
Chicken or turkey stew	84	9.24	6.29	2.34	1.57	1.3	309	37	0.648	14	0.46	18	251	0.59	0	7	14	0.09
Chicken or turkey tetrazzini	119	11.96	6.96	4.79	0.24	0.5	386	38	1.73	18	0.43	14	129	0.48	0.1	0	17	0.11
Chicken quesadilla	287	14.45	27.32	12.99	2.15	1.9	601	43	5.058	185	2.18	23	153	1.16	0.1	0	54	0.25
Chicken ramen bowl	126	7.04	15.4	3.86	0.44	1	354	18	0.705	14	0.85	15	91	0.48	0	3.1	42	0.05
Chicken skin	450	20.19	0	40.34	0	0	387	82	11.325	14	1.5	15	135	1.22	0.2	0	2	0.2
Chicken soup	40	3.44	4.04	1.14	1.1	0.8	249	12	0.268	11	0.23	12	151	0.27	0	6.8	11	0.03
Chicken tail	454	20.36	0	40.68	0	0	65	83	11.42	14	1.51	15	136	1.23	0.2	0	2	0.2
Chicken tamale	174	7.38	15.8	9.04	0.46	2.4	473	20	2.69	75	0.87	26	152	1.2	0.3	16.4	39	0.12
Chicken taquito	269	12.53	31.61	10.41	1.6	3.3	491	34	3.262	127	1.81	40	178	1.18	0	0	35	0.16
Chicken tenders or strips, type not specified	271	19.22	17.25	13.95	0.4	1.2	769	48	2.493	17	0.73	28	373	0.71	0.2	1.1	19	0.16
Chicken thigh, baked or broiled, skin eaten, precooked	226	22.51	0.12	15.08	0.12	0	335	127	3.927	16	0.95	21	255	1.78	0	0	8	0.47
Chicken thigh, baked or broiled, skin not eaten, precooked	193	24.09	0	10.74	0	0	335	128	2.777	13	0.97	21	262	2	0	0	8	0.45
Chicken thigh, baked, broiled, or roasted, skin eaten, from raw	231	23.12	0	14.62	0	0	332	132	4.086	9	1.07	22	252	1.72	0.2	0	4	0.44
Chicken thigh, baked, broiled, or roasted, skin not eaten, from raw	178	24.61	0	8.1	0	0	336	132	2.297	9	1.12	24	267	1.91	0.2	0	5	0.42
Chicken thigh, cooking method not specified, skin eaten	226	22.51	0.12	15.08	0.12	0	335	127	3.927	16	0.95	21	255	1.78	0	0	8	0.47
Chicken thigh, cooking method not specified, skin not eaten	193	24.09	0	10.74	0	0	335	128	2.777	13	0.97	21	262	2	0	0	8	0.45
Chicken wing, baked or broiled, precooked	257	23.42	0.6	18.04	0.6	0	579	129	4.627	33	0.93	23	285	1.57	0	0	8	0.45
Chicken wing, baked, broiled, or roasted, from raw	252	23.6	0	16.74	0	0	404	140	4.937	18	0.83	19	210	1.63	0.2	0	9	0.35
Chicken wing, cooking method not specified	257	23.42	0.6	18.04	0.6	0	579	129	4.627	33	0.93	23	285	1.57	0	0	8	0.45
Chicken, part not specified, baked, broiled, or roasted, skin eaten	203	24.7	0	10.8	0	0	338	114	2.914	9	0.81	23	273	1.43	0.1	0	5	0.3
Chicken, part not specified, baked, broiled, or roasted, skin eaten or not specified	165	27.32	0	5.32	0	0	353	115	1.366	8	0.79	26	311	1.54	0.1	0	6	0.29
Chicken, part not specified, baked, broiled, or roasted, skin not eaten	165	27.32	0	5.32	0	0	353	115	1.366	8	0.79	26	311	1.54	0.1	0	6	0.29
Cooked turkey bacon	368	29.5	4.24	25.87	4.24	0	2021	153	6.933	163	2.63	30	666	4.71	1.2	0	15	1.88
Cooked turkey drumstick, skin eaten	206	27.64	0	9.74	0	0	399	84	3.035	32	2.28	23	278	4.23	0.1	0	9	0.36
Cooked turkey drumstick, skin not eaten	144	28.52	0	3.38	0	0	455	88	0.997	12	0.82	29	240	2.27	0.3	0	9	1.8
Cooked turkey thigh, skin eaten	182	24.36	0.27	9.26	0	0	457	112	2.831	9	1.34	22	256	3.06	0.3	0	8	1.65
Cooked turkey thigh, skin not eaten	161	26.94	0	5.98	0	0	458	119	1.792	17	1.3	26	225	3.44	0.3	0	9	1.64
Cooked turkey wing, skin eaten	202	26.87	0	9.97	0	0	442	79	2.739	21	1.16	26	258	1.88	0.2	0	7	0.79
Cooked turkey wing, skin not eaten	139	28.81	0	2.06	0	0	467	76	0.588	11	0.65	31	247	1.63	0.3	0	10	1.1
Cream of chicken soup	91	4	6.79	5.42	1.46	0.9	251	25	2.699	18	0.4	13	167	0.31	0.2	6.9	15	0.03
Frozen chicken dinner, type not specified	124	8.48	10.73	5.18	1.58	0.9	379	39	2.019	55	0.77	19	165	0.77	0.1	15.7	41	0.16
Frozen chicken nuggets	298	13.36	17.88	19.23	0.8	1.8	600	36	3.998	52	1.06	28	229	0.87	0.3	0.4	37	0.24
Grilled chicken fillet, without breading	151	22.31	2.36	5.81	0	0	450	68	0.887	11	0.37	21	226	0.72	0	0	9	0.21
Ground chicken	201	27.14	0	10.31	0	0	400	92	2.647	28	1.51	30	292	3.08	0.2	0	7	1.33
Ground turkey	211	26.87	0	11.5	0	0	412	103	2.945	31	1.55	29	301	3.74	0.2	0	7	1.88
Meatless chicken substitute, type not specified	224	23.64	3.64	12.73	0	3.6	709	0	1.534	35	3.27	17	54	0.7	0	0	76	2.18
Mock chicken legs	242	21.54	8.04	13.59	0.13	0.3	313	57	2.812	17	1.11	24	254	1.45	0.5	0	19	1.24
Orange or lemon chicken	262	14.46	22.46	12.68	13.6	0.8	553	61	2.422	14	0.94	20	209	1.13	0.1	0.9	10	0.2
Puerto Rican stuffed chicken breast or drumstick	236	28.4	6.51	10.54	0.36	0.3	901	167	3.477	86	1.4	27	301	2.04	0.4	2	24	0.66
Reduced-sodium canned chicken soup	34	2.02	4.87	0.72	1.23	0.9	190	6	0.154	11	0.16	9	161	0.19	0	5.2	9	0.02
Reduced-sodium cooked turkey bacon	253	13.33	4.8	20	0	0	900	100	6.667	10	0.72	19	156	1.61	0.2	24	6	0.66
Reduced-sodium turkey deli meat	106	14.81	2.2	3.77	0.91	0	610	49	0.906	14	0.42	19	371	0.94	0.2	0	4	0.37
Roasted turkey dark meat, skin eaten	202	26.46	0.05	10.16	0	0	461	125	2.978	17	1.31	26	227	3.26	0.4	0	9	1.64
Roasted turkey dark meat, skin not eaten	167	26.94	0	5.98	0	0	458	119	1.792	17	1.3	26	225	3.44	0.3	0	9	1.64
Roasted turkey drumstick, skin eaten	203	26.86	0	10.07	0	0	442	93	3.063	27	1.87	23	262	3.86	0.2	0	9	0.79
Roasted turkey drumstick, skin not eaten	144	28.52	0	3.38	0	0	455	88	0.997	12	0.82	29	240	2.27	0.3	0	9	1.8
Roasted turkey light meat, skin eaten	169	28.28	0.03	5.55	0	0	468	84	1.586	12	0.73	31	247	1.66	0.4	0	9	0.9
Roasted turkey light meat, skin not eaten	139	28.81	0	2.06	0	0	467	76	0.588	11	0.65	31	247	1.63	0.3	0	10	0.82
Rotisserie chicken breast, skin eaten	175	26.37	0.09	7.67	0.09	0	329	90	1.958	16	0.51	25	276	0.86	0	0	11	0.3
Rotisserie chicken breast, skin not eaten	144	28.04	0	3.57	0	0	328	86	0.863	13	0.46	25	284	0.87	0	0	11	0.27
Rotisserie chicken thigh, skin eaten	226	22.51	0.12	15.08	0.12	0	335	127	3.927	16	0.95	21	255	1.78	0	0	8	0.47
Rotisserie chicken thigh, skin not eaten	193	24.09	0	10.74	0	0	335	128	2.777	13	0.97	21	262	2	0	0	8	0.45
Rotisserie chicken wing	257	23.42	0.6	18.04	0.6	0	579	129	4.627	33	0.93	23	285	1.57	0	0	8	0.45
Rotisserie chicken, part not specified, skin eaten	196	25.07	0.1	10.65	0.1	0	343	113	2.728	17	0.74	23	270	1.47	0	0	10	0.39
Rotisserie chicken, part not specified, skin eaten or not specified	164	26.79	0	6.36	0	0	345	112	1.579	14	0.73	23	279	1.61	0	0	10	0.36
Rotisserie chicken, part not specified, skin not eaten	164	26.79	0	6.36	0	0	345	112	1.579	14	0.73	23	279	1.61	0	0	10	0.36
Sautéed chicken breast, skin eaten	206	25.72	0	10.62	0	0	329	95	2.509	7	0.53	24	292	0.87	0.1	0	6	0.17
Sautéed chicken breast, skin not eaten	176	29.62	0	5.45	0	0	353	96	1.008	7	0.44	28	352	0.9	0	0	7	0.18
Sautéed chicken thigh, skin eaten	243	22.61	0	16.29	0	0	406	129	4.262	9	1.05	21	246	1.68	0.2	0	4	0.43
Sautéed chicken thigh, skin not eaten	192	24.07	0	9.91	0	0	410	129	2.512	9	1.1	23	262	1.87	0.2	0	5	0.41
Sautéed chicken wing	265	23.13	0	18.39	0	0	402	137	5.103	18	0.82	18	206	1.6	0.2	0	9	0.34
Sautéed chicken, part not specified, skin eaten	217	24.19	0	12.57	0	0	372	112	3.119	9	0.8	22	268	1.4	0.1	0	5	0.29
Sautéed chicken, part not specified, skin not eaten	179	26.74	0	7.2	0	0	386	112	1.603	8	0.77	25	304	1.5	0.1	0	6	0.29
Sesame chicken	293	14.33	26.88	14.25	15.98	0.7	482	59	2.41	12	1.09	22	204	0.91	0.1	1	8	0.25
Stewed or braised chicken breast, skin eaten	181	24.7	0	8.28	0	0	316	92	2.152	7	0.5	23	280	0.84	0.1	0	6	0.16
Stewed or braised chicken breast, skin not eaten	149	27.96	0	3.26	0	0	333	91	0.7	6	0.41	26	332	0.84	0	0	7	0.17
Stewed or braised chicken thigh, skin eaten	227	22.39	0	15.31	0	0	383	138	4.219	11	1.2	23	243	1.63	0.3	0	4	0.43
Stewed or braised chicken thigh, skin not eaten	175	24.36	0	8.56	0	0	384	140	2.327	12	1.26	25	264	1.86	0.3	0	5	0.42
Turkey back	203	25.58	0	11.26	0	0	557	86	3.178	15	0.67	29	250	1.51	0.5	0	6	1.67
Turkey deli meat	106	14.81	2.2	3.77	0.91	0	810	49	0.906	14	0.42	19	371	0.94	0.2	0	4	0.37
Turkey ham deli meat	106	14.81	2.2	3.77	0.91	0	810	49	0.906	14	0.42	19	371	0.94	0.2	0	4	0.37
Turkey neck	161	22.29	0	7.3	0	0	566	127	2.198	58	1.17	18	113	4	0.3	0	7	1.41
Turkey nuggets	236	22.19	17.14	8.66	1.48	1.1	334	60	2.257	54	1.7	30	217	1.97	0.2	0	31	1.28
Turkey or chicken sausage	193	19.65	1.09	12.24	0	0	705	92	2.976	38	1.38	22	365	3.04	0.5	0	7	1.41
Turkey tail	294	22.25	0	22.8	0	0	485	88	6.593	13	0.59	25	217	1.31	1.1	0	5	1.45
Turkey, type not specified	139	28.81	0	2.06	0	0	467	76	0.588	11	0.65	31	247	1.63	0.3	0	10	0.82

Meat

Food	Energy (kcal)	Protein (g)	Carbohydrate (g)	Total Fat (g)	Total Sugars (g)	Dietary Fiber (g)	Sodium (mg)	Cholesterol (mg)	Saturated Fat (g)	Calcium (mg)	Iron (mg)	Magnesium (mg)	Potassium (mg)	Zinc (mg)	Vitamin D (µg)	Vitamin C (mg)	Total Folate (µg)	Vitamin B12 (µg)
Beef brisket	231	29.41	0	12.04	0	0	377	94	4.616	10	2.74	22	285	7	0.2	0	8	2.57
Beef cube steak	187	28.83	0	7.1	0	0	379	83	2.118	18	3.12	16	417	4.93	0	0	5	2.19
Beef fried rice	178	7.86	27.62	4.06	0.53	0.9	313	29	0.931	10	0.77	12	96	1.37	0	3.2	7	0.26
Beef frozen dinner, type not specified	146	6.82	10.94	8.4	1.35	1.2	268	41	3.878	15	0.84	15	179	1.5	0.1	5.3	16	0.6
Beef hot dog	310	11.7	2.89	28	1.26	0	828	58	11.4	15	1.14	11	326	2.06	0.9	0	0	0.82
Beef neck bones	257	25.9	0	16.46	0	0	357	86	6.728	13	2.18	20	269	5.06	0.2	0	7	1.8
Beef or pork quesadilla	305	14.07	27.32	15.13	2.15	1.9	600	35	6.061	188	2.58	21	155	2.29	0	0	55	0.78
Beef or pork taquito	287	12.17	31.61	12.46	1.6	3.3	490	27	4.218	130	2.19	38	180	2.27	0	0	36	0.66
Beef oxtails	257	25.9	0	16.46	0	0	357	86	6.728	13	2.18	20	269	5.06	0.2	0	7	1.8
Beef roast hash	140	13.2	10.74	5.1	1.46	1	486	30	1.301	14	1.43	17	335	2.1	0	5.5	8	0.75
Beef roast, any cut	206	29.08	0	9.72	0	0	372	89	3.799	15	2.89	18	332	7.33	0	0	6	2.59
Beef short ribs	253	18.2	12.13	14.1	9.89	0.3	650	67	5.495	23	1.34	19	293	3.29	0.2	0.2	6	1.06
Beef soup	47	3.28	4.04	2.05	1.1	0.8	249	9	0.693	12	0.4	11	152	0.75	0	6.8	11	0.25
Beef steak, type not specified	229	27	0	12.88	0	0	369	83	5.288	16	2.64	21	321	5.08	0.1	0	6	2.04
Beef stew	107	8.76	6.29	5.07	1.57	1.3	307	27	1.927	17	0.97	16	254	2.03	0	7	15	0.76
Beef stew meat	251	28.39	0	15.35	0	0	370	101	6.083	14	2.91	20	282	10.15	0.1	0	7	3.18
Beef tamale	174	7.38	15.8	9.04	0.46	2.4	473	20	2.69	75	0.87	26	152	1.2	0.3	16.4	39	0.12
Beef wellington	368	19.16	10.25	27.43	0.12	0.4	182	83	9.564	9	3.41	21	274	3.32	0.3	0.6	32	2.1
Beef, type not specified	231	27.13	0	13.04	0	0	372	85	5.224	18	2.66	20	319	5.75	0.1	0	7	2.28
Canned beef soup	37	1.94	4.86	1.17	1.23	0.9	266	4	0.366	12	0.25	9	161	0.43	0	5.2	9	0.13
Canned beef stew	100	5	6.54	5.96	1.06	1.1	395	14	2.08	12	0.57	13	226	1.15	0	5.5	10	0.41
Coated pork chop, fat eaten not specified	219	25.54	7.2	9.18	0.62	0.4	385	63	2.678	25	1.02	28	397	1.9	0.5	0	11	0.57
Coated pork steak	275	24.16	7.2	15.8	0.62	0.4	352	86	5.372	41	2.05	24	310	4.44	1	0	11	0.85
Cooked beef bacon	449	31.3	1.4	34.4	0	0	1500	119	14.35	9	3.14	27	412	6.37	0.2	0	8	3.45
Cooked fatback, hog jowl, or salt pork	750	2.68	0	81.93	0	0	2039	84	31.339	11	0.17	3	47	0.35	2.1	0	0	0.2
Cooked fresh bacon or side pork	468	33.92	1.7	35.09	0	0	1684	99	11.964	11	0.95	31	499	3.06	0.4	0	0	1.09
Cooked reduced-sodium beef bacon	541	37.04	1.43	41.78	0	0	1030	110	13.739	11	1.44	33	565	3.5	1	0	2	1.23
Corned beef	251	18.17	0.47	18.98	0	0	973	98	6.34	8	1.86	12	145	4.58	0.1	0	6	1.63
Corned beef hash	164	8.73	9.27	10.24	0.34	1.1	412	32	4.32	19	1	13	172	1.4	0	0.9	7	0.41
Corned beef patty	164	8.73	9.27	10.24	0.34	1.1	412	32	4.32	19	1	13	172	1.4	0	0.9	7	0.41
Creamed chipped or dried beef	133	7.65	7.57	8.05	4.58	0.1	478	19	2.32	110	0.56	14	174	1.08	1.2	0.1	8	0.6
Dried chipped beef, cooked in fat	225	28.12	2.5	11.32	2.44	0	2523	81	4.61	7	2.19	17	213	4.47	0.2	0	9	1.44
Dried chipped beef, uncooked	153	31.1	2.76	1.94	2.7	0	2790	79	0.95	8	2.42	19	235	4.93	0	0	10	1.59
Ground beef	261	25.55	0	16.82	0	0	381	87	6.455	24	2.47	20	302	6.2	0	0	10	2.7
Ground beef patty, plain without bread	272	25.45	0	18.18	0	0	383	87	6.95	27	2.41	20	294	6.17	0	0	10	2.75
Ground lamb or mutton patty	281	24.55	0	19.49	0	0	388	96	8.056	22	1.78	24	336	4.63	0.1	0	19	2.59
Ground meat, type not specified	262	25.62	0	17.04	0	0	382	88	6.502	24	2.4	20	304	6.02	0	0	10	2.61
Ground pork	299	26.92	0	21.22	0	0	395	96	7.394	20	1.15	22	342	2.52	0.5	0	4	0.96
Ground veal	213	25.62	1.5	11.69	0	0	452	76	4.333	18	1.49	34	243	2.93	1.4	0	6	3.5
Hunan beef	105	7.08	7.29	5.3	2.41	1.5	409	14	0.978	22	1.11	15	204	1.5	0.1	11.6	45	0.48
Lamb or mutton chop	264	27.36	0	16.27	0	0	387	97	6.602	20	1.89	26	349	3.78	0.1	0	21	2.48
Lamb or mutton loaf	192	14.05	7.44	11.58	4.69	0.3	467	85	4.826	50	1.29	17	210	2.4	0.5	0.5	17	1.27
Lamb or mutton, cut not specified	292	24.32	0	20.77	0	0	379	96	8.76	17	1.86	23	308	4.42	0.1	0	18	2.53
Pork belly	404	26.58	0	32.24	0	0	448	104	11.675	55	1.08	20	284	3.52	1.6	0	0	0.89
Pork bones	236	26.15	0	13.78	0	0	364	87	4.854	20	1.1	24	338	3.04	0.9	0.1	2	0.69
Pork chop, fat eaten not specified	183	27.5	0	7.55	0	0	354	71	2.602	7	0.61	27	429	1.99	0.6	0	0	0.61
Pork cracklings	569	45.03	0	41.74	0	0	1289	90	15.116	28	0.75	10	126	0.62	0.5	0.4	0	0.61
Pork fried rice	179	7.56	27.62	4.16	0.53	0.9	316	27	0.946	12	0.55	13	122	0.97	0.1	3.3	5	0.11
Pork ribs	254	16.22	12.13	15.12	9.89	0.3	678	58	5.43	42	0.83	16	236	2.18	0.8	0.2	1	0.51
Pork rinds	544	61.3	0	31.3	0	0	1818	95	11.37	30	0.88	11	127	0.56	0	0.5	0	0.64
Pork roast	181	26.63	0	7.49	0	0	353	79	2.364	7	0.64	25	350	2.12	0.4	0	0	0.56
Pork sausage	325	18.53	1.42	27.25	1.09	0	814	86	8.826	9	1.2	16	342	2.45	1.4	0	1	0.98
Pork steak, fat eaten not specified	247	25.93	0	15.08	0	0	317	98	5.664	26	1.78	22	330	4.88	1.1	0	0	0.92
Pork stew	109	8.35	6.29	5.42	1.57	1.3	304	29	1.981	19	0.75	17	252	1.61	0.4	7	12	0.28
Pork tamale	174	7.38	15.8	9.04	0.46	2.4	473	20	2.69	75	0.87	26	152	1.2	0.3	16.4	39	0.12
Pork tenderloin	134	24.65	0.09	3.38	0	0	339	68	1.155	6	1.09	28	462	2.28	0.2	0	0	0.54
Pork, type not specified	192	27.14	0	8.67	0	0	348	77	3.026	10	0.79	26	402	2.44	0.7	0	0	0.65
Raw ground beef	213	18.44	0	14.88	0	0	373	67	5.67	15	2.07	18	293	4.44	0.1	0	6	2.15
Reduced-fat pork sausage	267	20.94	0.15	20.32	0	0	698	82	6.034	19	1.91	22	328	3.14	1.4	0	1	1.16
Reduced-sodium pork sausage	233	19.93	13.25	11.13	0.75	0	415	39	2.916	0	1.2	40	988	2.24	0.4	0	66	0.14
Szechuan beef	105	7.08	7.29	5.3	2.41	1.5	409	14	0.978	22	1.11	15	204	1.5	0.1	11.6	45	0.48
Veal chop or cutlet	158	29.51	0.07	4.4	0	0	391	77	1.728	13	0.78	33	237	1.82	0.8	0	7	2.87
Veal cordon bleu	219	23.66	9.34	9.69	0.63	0.6	443	80	3.854	97	1.32	30	228	1.8	0.7	1.8	22	1.96
Veal Marsala	175	17.82	6.74	8.54	0.51	0.5	147	55	3.586	14	1.05	24	211	1.16	0.5	1.4	17	1.6
Veal parmigiana	204	15.33	8.33	11.92	1.68	0.8	436	67	4.107	122	1.26	33	248	1.73	1.1	2	16	1.04
Veal scallopini	241	18.71	1.47	17.47	0.57	0.4	372	67	4.796	40	0.75	19	281	2.94	0.5	0.4	16	0.96

Fish & Seafood

Food	Energy (kcal)	Protein (g)	Carbohydrate (g)	Total Fat (g)	Total Sugars (g)	Dietary Fiber (g)	Sodium (mg)	Cholesterol (mg)	Saturated Fat (g)	Calcium (mg)	Iron (mg)	Magnesium (mg)	Potassium (mg)	Zinc (mg)	Vitamin D (µg)	Vitamin C (mg)	Total Folate (µg)	Vitamin B12 (µg)
Anchovy fish	210	28.89	0	9.71	0	0	3668	85	2.203	232	4.63	69	544	2.44	1.7	0	13	0.88
Baked, broiled, or sauteed shrimp	129	16.92	1.14	5.79	0.01	0	363	160	1.511	68	0.27	27	141	1.21	0.2	0	18	1.17
Canned crab	83	17.88	0	0.74	0	0	563	97	0.201	91	0.5	36	259	3.81	0	3.3	51	3.33
Canned fish, other than salmon or tuna	156	23.19	0	6.3	0	0	379	79	1.857	241	2.04	37	194	1.02	7.3	0.9	5	6.94
Canned shrimp	100	20.42	0	1.36	0	0	870	252	0.188	145	2.13	33	80	1.96	0	4.1	9	0.74
Catfish, any preparation	255	13.49	11.72	16.68	0.2	0.5	418	48	2.658	21	1.07	19	254	0.51	0.2	0	31	2
Catfish, baked, broiled, or sautéed	189	18.93	0.01	11.91	0.01	0	337	72	2.813	11	0.29	24	376	0.6	0.3	0	11	3.22
Catfish, fried	255	13.49	11.72	16.68	0.2	0.5	418	48	2.658	21	1.07	19	254	0.51	0.2	0	31	2
Catfish, grilled	171	19.31	0	9.8	0	0	332	72	2.254	11	0.29	24	383	0.61	0.3	0	11	3.29
Catfish, steamed or poached	150	19.24	0	7.5	0	0	222	69	1.655	10	0.29	24	382	0.61	0.3	0	11	3.27
Coated baked or broiled shrimp	154	15.55	8.74	5.91	0.14	0.3	388	140	1.526	67	0.81	26	135	1.12	0.2	0	31	1
Cod fish, any preparation	217	13.52	11.72	12.48	0.2	0.5	426	42	1.727	21	1.02	20	203	0.38	0.4	0	29	1.38
Cod fish, baked, broiled, or sautéed	126	18.98	0.01	5.04	0.01	0	351	62	1.292	11	0.2	25	292	0.39	0.7	0	8	2.21
Cod fish, fried	217	13.52	11.72	12.48	0.2	0.5	426	42	1.727	21	1.02	20	203	0.38	0.4	0	29	1.38
Cod fish, grilled	108	19.36	0	2.79	0	0	346	61	0.701	11	0.2	25	298	0.39	0.7	0	8	2.26
Cod fish, steamed or poached	87	19.29	0	0.52	0	0	235	59	0.107	10	0.2	25	297	0.39	0.6	0	8	2.25
Crab	83	17.88	0	0.74	0	0	395	97	0.201	91	0.5	36	259	3.81	0	3.3	51	3.33
Crab nigiri	95	3.85	18.58	0.28	2.97	0.8	474	7	0.098	6	0.22	18	37	0.36	0	0	1	0.2
Dried shrimp	250	51.05	0	3.4	0	0	2175	630	0.47	362	5.32	82	200	4.9	0	10.2	22	1.85
Fish or shrimp soup	30	2.58	4.04	0.47	1.1	0.8	253	7	0.072	12	0.17	11	153	0.17	0.1	6.8	11	0.2
Fried shrimp	218	12.26	12.41	12.94	0.2	0.5	434	102	1.861	56	1.05	22	110	0.89	0.1	0	35	0.74
Grilled shrimp	110	17.26	1.16	3.55	0	0	359	162	0.924	69	0.27	28	144	1.23	0.1	0	18	1.2
Haddock, pollock, or scrod fish, baked, broiled, or sautéed	126	20.26	0.01	5.1	0.01	0	300	71	1.302	14	0.22	26	356	0.4	0.7	0	13	2.04
Haddock, pollock, or scrod fish, grilled	108	20.67	0	2.84	0	0	294	70	0.711	14	0.22	27	363	0.41	0.7	0	14	2.09
Haddock, pollock, or scrod fish, steamed or poached	87	20.59	0	0.57	0	0	184	68	0.117	14	0.22	27	361	0.4	0.6	0	14	2.08
Halibut fish	175	20.73	7.79	6.24	0.14	0.3	334	59	1.559	18	0.75	27	473	0.48	5	0	27	1.05
Lobster	97	20.91	0	0.95	0	0	535	161	0.229	106	0.33	48	253	4.47	0	0	9	1.34
Lobster gumbo	59	6.19	4.63	1.78	1.78	0.9	288	37	0.787	55	0.67	22	229	1.15	0	3.7	22	0.38
Lomi salmon	60	7.55	3.31	1.86	1.82	1	145	19	0.321	88	0.51	18	270	0.4	4.8	8.9	20	1.54
Mackerel fish, canned	156	23.19	0	6.3	0	0	379	79	1.857	241	2.04	37	194	1.02	7.3	0.9	5	6.94
Mackerel, wahoo, or jack fish, baked, broiled, or sautéed	237	24.94	0.01	14.33	0.01	0	322	62	3.977	29	1.45	35	505	0.83	11.3	2	2	4.92
Mackerel, wahoo, or jack fish, grilled	221	25.45	0	12.27	0	0	317	61	3.442	30	1.47	36	515	0.85	11.6	2	2	5.02
Oyster or chowder crackers	418	9.46	74.05	8.64	1.29	2.8	941	0	1.653	19	5.57	23	152	0.69	0	0	134	0.09
Oyster stuffing or dressing	189	4.95	18.4	10.75	2.62	1.2	503	10	2.142	97	2.42	18	136	10.02	0.4	1.8	32	1.95
Raw fish, type not specified, other than salmon or tuna	94	17.22	0	2.34	0	0	83	55	0.557	18	0.32	22	272	0.5	1.3	0	14	2.18
Salmon nigiri	107	8.92	13.39	1.74	0.8	0.6	317	18	0.305	5	0.23	13	133	0.4	4.9	0	3	1.62
Salmon, any preparation	274	25.4	0.01	18.4	0.01	0	294	69	4.279	11	0.44	34	452	0.46	13.7	2.9	23	3.87
Salmon, baked, broiled, or sautéed	274	25.4	0.01	18.4	0.01	0	294	69	4.279	11	0.44	34	452	0.46	13.7	2.9	23	3.87
Salmon, canned	136	24.62	0	4.21	0	0	378	83	0.749	60	0.57	24	326	0.65	14.1	0	4	4.96
Salmon, fried	307	17.45	11.72	20.68	0.2	0.5	391	46	3.562	21	1.16	25	301	0.43	8.4	1.8	38	2.39
Salmon, grilled	259	25.92	0	16.48	0	0	288	69	3.764	11	0.45	34	461	0.47	13.9	3	24	3.94
Salmon, steamed or poached	237	25.82	0	14.1	0	0	177	67	3.146	11	0.44	34	460	0.46	13.9	3	23	3.93
Shrimp fried rice	166	6.68	27.85	2.97	0.53	0.9	324	47	0.497	23	0.44	14	84	0.83	0	3.2	9	0.25
Shrimp gumbo	61	6.52	4.63	1.89	1.78	0.9	377	62	0.782	67	1.1	20	194	0.67	0	4.5	21	0.2
Shrimp nigiri	103	9.1	13.91	0.7	0.8	0.6	329	73	0.204	33	0.2	16	65	0.81	0	0	9	0.57
Shrimp scampi	192	15.41	2.27	12.98	0.1	0.2	168	154	4.264	72	0.5	27	156	1.15	0.1	3.8	20	1.04
Shrimp toast	222	8.46	12.01	15.42	1.4	0.8	558	57	2.166	59	0.77	17	132	0.64	0	2.6	25	0.44
Shrimp, type not specified	146	15.46	4.9	6.67	0.07	0.2	348	140	1.234	64	0.53	26	131	1.11	0.1	0	24	1.03
Soft shell crab	227	15.51	11.72	12.73	0.2	0.5	643	80	1.815	84	1.27	32	221	3.04	0	2	53	2.18
Steamed or boiled shrimp	90	17.19	1.15	1.28	0	0	248	159	0.33	68	0.26	28	143	1.23	0.1	0	18	1.19
Swordfish or marlin	231	21.89	7.79	11.82	0.14	0.3	348	77	2.944	15	0.98	34	455	0.79	14.6	0	18	1.62
Tilapia fish, any preparation	160	24.95	0.01	6.65	0.01	0	280	66	1.913	13	0.7	34	376	0.41	3.9	0	27	1.77
Tilapia fish, baked, broiled, or sautéed	160	24.95	0.01	6.65	0.01	0	280	66	1.913	13	0.7	34	376	0.41	3.9	0	27	1.77
Tilapia fish, fried	237	17.18	11.72	13.46	0.2	0.5	383	44	2.107	22	1.32	25	254	0.4	2.4	0	41	1.1
Tilapia fish, grilled	142	25.46	0	4.42	0	0	274	65	1.335	13	0.71	34	383	0.42	4	0	27	1.8
Tilapia fish, steamed or poached	121	25.37	0	2.15	0	0	163	63	0.739	13	0.71	34	382	0.42	3.9	0	27	1.8
Trout fish, any preparation	271	17.08	11.72	16.87	0.2	0.5	382	51	2.714	34	1.13	24	311	0.49	12.1	1.8	32	2.97
Trout fish, baked, broiled, or sautéed	216	24.78	0.01	12.21	0.01	0	279	77	2.904	32	0.39	31	469	0.56	19.8	2.9	12	4.81
Trout fish, fried	271	17.08	11.72	16.87	0.2	0.5	382	51	2.714	34	1.13	24	311	0.49	12.1	1.8	32	2.97
Trout fish, grilled	199	25.28	0	10.1	0	0	273	77	2.347	32	0.4	32	478	0.57	20.2	2.9	13	4.91
Trout fish, steamed or poached	178	25.19	0	7.81	0	0	162	75	1.747	32	0.39	32	476	0.57	20.1	2.9	13	4.89
Tuna nigiri	100	9.66	13.39	0.29	0.8	0.6	306	14	0.083	3	0.35	15	159	0.37	0.6	0	1	0.72
Tuna or ahi tuna, cooked	176	30.31	0.01	5.14	0.01	0	271	52	1.4	6	0.96	44	548	0.46	2.2	0	2	2.33
Tuna, canned	85	19	0.08	0.94	0	0	219	36	0.224	18	1.67	23	176	0.66	1.2	0	4	2.57

Eggs

Food	Energy (kcal)	Protein (g)	Carbohydrate (g)	Total Fat (g)	Total Sugars (g)	Dietary Fiber (g)	Sodium (mg)	Cholesterol (mg)	Saturated Fat (g)	Calcium (mg)	Iron (mg)	Magnesium (mg)	Potassium (mg)	Zinc (mg)	Vitamin D (µg)	Vitamin C (mg)	Total Folate (µg)	Vitamin B12 (µg)
Baked whole egg, no added fat	143	12.36	0.96	9.93	0.2	0	244	410	3.19	48	1.66	11	132	1.24	2.5	0	53	0.81
Beef egg foo yung	147	13.82	4.78	8.08	3.05	0.3	321	201	2.473	32	1.59	14	165	1.97	1.1	1.7	31	0.83
Boiled or poached whole egg	143	12.4	0.96	9.96	0.2	0	129	411	3.2	48	1.67	11	132	1.24	2.5	0	53	0.82
Canned quail eggs	158	13.01	0.41	11.06	0.4	0	256	841	3.546	64	3.64	13	132	1.47	1.4	0	49	1.26
Challah egg bread	287	9.5	47.8	6	1.78	2.3	380	51	1.593	93	3.04	19	115	0.79	0.4	0	105	0.1
Chicken egg foo yung	137	12.79	4.78	7.38	3.05	0.3	401	207	1.986	34	1.11	15	172	1.02	1.1	1.7	31	0.47
Cooked duck egg	224	11.96	1.36	18.55	0.88	0	264	828	4.927	60	3.6	16	208	1.32	1.6	0	56	4.03
Cooked egg white, no added fat	52	10.67	2.35	0	0.71	0	281	0	0	7	0.08	11	163	0.03	0	0	3	0.07
Cooked egg yolk, no added fat	327	16.15	1.02	28.71	0.56	0	164	1082	9.522	129	2.72	5	109	2.29	5.4	0	109	1.56
Cooked goose egg	224	12.94	1.27	18.09	0.89	0	256	799	4.847	57	3.4	15	197	1.24	1.6	0	53	3.8
Creamed eggs	148	7.79	5.52	10.35	3.02	0.1	363	182	4.023	89	0.72	12	143	0.72	1.7	0	24	0.73
Deviled eggs	198	11.52	1.07	15.9	1.07	0	430	343	3.948	46	1.1	9	116	0.97	2	0	40	1.02
Egg drop soup	27	1.16	4.29	0.61	0.09	0.4	370	23	0.166	7	0.26	2	22	0.09	0.2	6.5	7	0.03
Egg foo yung	125	11.69	5.2	6.16	3.07	0.3	340	234	1.712	54	1	18	143	1.02	1.1	1.7	35	0.81
Egg nigiri	119	7.32	10.25	5.23	0.69	0.4	338	212	1.669	27	0.94	8	75	0.83	1.3	0.3	29	0.42
Egg omelet or scrambled egg, cooked in animal fat or meat drippings	188	11.7	0.9	15.3	0.19	0	268	389	5.303	45	1.57	10	124	1.18	2.5	0	50	0.77
Egg omelet or scrambled egg, no added fat	143	12.36	0.96	9.93	0.2	0	244	410	3.19	48	1.66	11	132	1.24	2.5	0	53	0.81
Egg quesadilla	249	10.91	20.06	13.71	1.75	1.4	470	212	4.429	148	2.28	16	126	1.06	1.5	0	64	0.52
Egg substitute omelet, scrambled, or fried, no added fat	48	9.97	1.99	0	1.99	0	314	0	0	73	1.97	15	212	0.98	1.6	0.4	12	0.27
Egg taquito	281	9.9	29.25	13.56	2.29	2	555	129	3.685	101	2.71	18	137	0.84	0.8	0	71	0.3
Egg white omelet, scrambled, or fried, no added fat	52	10.67	2.35	0	0.71	0	281	0	0	7	0.08	11	163	0.03	0	0	3	0.07
Eggs Benedict	288	13.81	8.48	22.1	1.17	0.6	468	271	10.251	58	1.56	15	325	1.19	1.4	1.4	41	0.49
Fried whole egg, cooked in animal fat or meat drippings	188	11.7	0.9	15.3	0.19	0	268	389	5.303	45	1.57	10	124	1.18	2.5	0	50	0.77
Fried whole egg, no added fat	143	12.36	0.96	9.93	0.2	0	244	410	3.19	48	1.66	11	132	1.24	2.5	0	53	0.81
Pork egg foo yung	149	13.29	4.78	8.25	3.06	0.3	325	199	2.502	35	1.21	16	211	1.27	1.3	1.9	29	0.57
Raw egg white	52	10.7	2.36	0	0.71	0	166	0	0	7	0.08	11	163	0.03	0	0	4	0.09
Raw egg yolk	328	16.2	1.02	28.8	0.56	0	48	1085	9.551	129	2.73	5	109	2.3	5.4	0	146	1.95
Raw whole egg	143	12.4	0.96	9.96	0.2	0	129	411	3.2	48	1.67	11	132	1.24	2.5	0	71	1.02
Shrimp egg foo yung	125	11.69	5.2	6.16	3.07	0.3	340	234	1.712	54	1	18	143	1.02	1.1	1.7	35	0.81
Toasted challah egg bread	315	10.44	52.53	6.59	1.96	2.5	418	56	1.751	102	3.34	21	126	0.87	0.4	0	98	0.11
Whole egg, cooked, cooking method not specified	176	11.84	0.92	13.86	0.19	0	195	392	3.636	46	1.6	11	126	1.18	2.4	0	51	0.78

Beans, lentils & soy

Food	Energy (kcal)	Protein (g)	Carbohydrate (g)	Total Fat (g)	Total Sugars (g)	Dietary Fiber (g)	Sodium (mg)	Cholesterol (mg)	Saturated Fat (g)	Calcium (mg)	Iron (mg)	Magnesium (mg)	Potassium (mg)	Zinc (mg)	Vitamin D (µg)	Vitamin C (mg)	Total Folate (µg)	Vitamin B12 (µg)
Bean pupusa	229	5.59	31.5	9.01	1.3	5.8	305	29	2.19	51	1.46	54	305	0.94	0.7	0.1	4	0.28
Bean soup	67	3.76	11.62	0.76	1.14	4	244	0	0.132	20	0.87	31	197	0.49	0	1.4	65	0
Beans, type not specified	189	8.34	23.78	7.08	0.31	8.3	217	0	0.997	39	1.96	51	386	0.94	0	0.5	147	0
Black beans, type not specified	181	8.23	22.04	7.01	0.3	8.1	217	0	0.999	25	1.96	65	330	1.04	0	0	132	0
Canned bean soup	47	2.44	8.1	0.68	1.09	2.7	264	0	0.111	17	0.56	21	145	0.33	0	1.4	43	0
Canned chickpeas, garbanzo beans, no added fat	146	8.19	22.45	3.24	4.31	7.3	327	0	0.339	58	2.05	45	240	1.15	0	0.2	40	0
Canned lentil soup	43	2.48	7.22	0.64	1.46	2.5	264	0	0.09	15	0.86	12	148	0.36	0	1.8	51	0
Chickpeas, garbanzo beans, type not specified	211	8.23	25.48	8.91	4.46	7.1	222	0	1.12	46	2.7	45	270	1.42	0	1.1	152	0
Cooked green beans used as an ingredient	42	2.05	7.72	0.29	2.43	3.1	0	0	0.052	42	0.68	29	302	0.36	0	10.8	29	0
Cooked long rice noodles or mung bean noodles	84	0.04	20.66	0.01	0	0.1	5	0	0.004	7	0.44	1	2	0.09	0	0	0	0
Cooked pink beans	197	8.42	25.94	6.96	0.34	4.9	218	0	0.987	49	2.15	60	472	0.89	0	0	148	0
Cooked sweet potato, squash, pumpkin, chrysanthemum, or bean leaves	57	2.12	7.15	2.88	5.31	1.8	128	2	0.729	32	0.61	46	302	0.25	0	1.5	47	0
Cooked yellow string beans	50	1.45	6.25	2.71	1.82	2.9	130	2	0.709	48	0.86	23	122	0.46	0	3.4	19	0
Deep-fried tofu	270	18.82	8.86	20.18	2.72	3.9	16	0	2.918	372	4.87	60	146	1.99	0	0	27	0
Dried chickpeas, garbanzo beans, cooked, no added fat	163	8.81	27.26	2.58	4.77	7.6	238	0	0.267	49	2.87	48	289	1.52	0	1.2	162	0
Kidney beans, type not specified	177	8.06	21.19	6.97	0.3	6.9	218	0	0.936	26	2.74	42	375	1	0	1.1	115	0
Lentil soup	60	3.82	10.2	0.69	1.72	3.7	244	0	0.098	17	1.36	18	203	0.55	0	2	78	0
Lentils, type not specified	166	8.38	18.71	6.86	1.67	7.3	218	0	0.919	18	3.1	33	343	1.18	0	1.3	160	0
Miso or tofu soup	24	2.21	2.3	0.85	0.77	0.6	467	1	0.154	25	0.47	8	77	0.26	0	1.9	12	0.04
Miso, fermented soybean paste	198	12.79	25.37	6.01	6.2	5.4	3728	0	1.025	57	2.49	48	210	2.56	0	0	19	0.08
Peruvian beans, cooked from dried	192	8.51	23.49	7.51	0.32	9.7	220	0	1.129	58	2.32	69	302	0.98	0	1.6	72	0
Pinto beans	191	8.37	24.37	7.11	0.32	8.4	217	0	0.996	43	1.95	46	405	0.91	0	0.7	152	0
Raw green beans	40	1.97	7.41	0.28	2.33	3	0	0	0.05	40	0.65	28	290	0.35	0	12.2	33	0
Reduced-sodium canned bean soup	47	2.45	8.12	0.68	1.09	2.7	187	0	0.112	17	0.56	21	145	0.33	0	1.4	43	0
Reduced-sodium canned kidney beans	186	8.37	23.79	6.82	2.97	8.5	188	0	1.034	47	2.02	48	417	1	0	1.2	40	0
Reduced-sodium canned lentil soup	43	2.49	7.23	0.64	1.46	2.5	188	0	0.09	15	0.87	12	148	0.37	0	1.8	51	0
Reduced-sodium canned pinto beans	188	7.38	24.35	7.14	1.64	7.4	234	0	1.02	75	2.37	53	443	0.9	0	1.1	37	0
Reduced-sodium canned refried beans	89	4.98	13.55	2.01	0.54	3.7	138	0	0.631	29	1.44	35	319	0.58	0	0.8	25	0
Reduced-sodium canned white beans	211	10.43	29.76	6.06	2	6.9	251	0	0.906	75	2.23	72	497	0.92	0	1.7	109	0
Refried beans	90	4.98	13.55	2.01	0.54	3.7	370	0	0.631	29	1.44	35	319	0.58	0	5.7	10	0
Soybean curd or tofu	61	7.17	1.18	3.69	0.7	0.2	8	0	0.533	111	1.11	27	120	0.64	0	0.2	44	0
Soybean oil	900	0	0	100	0	0	0	0	14.9	0	0.05	0	0	0.01	0	0	0	0
Split pea soup	61	3.55	10.59	0.7	2.16	3.8	244	0	0.098	15	0.55	18	200	0.44	0	1.6	32	0
Szechuan-style green beans	106	2.54	8.37	6.96	2.25	3	226	0	0.951	48	0.84	32	309	0.45	0	10.3	28	0
Vegetarian baked beans	94	4.75	21.14	0.37	7.96	4.1	343	0	0.071	34	1.19	27	224	2.28	0	0	11	0
White beans	188	9.04	23.32	6.83	0.32	5.9	221	0	0.954	84	3.45	59	521	1.28	0	0	72	0

Dairy & Alternatives

Milk & dairy

Food	Energy (kcal)	Protein (g)	Carbohydrate (g)	Total Fat (g)	Total Sugars (g)	Dietary Fiber (g)	Sodium (mg)	Cholesterol (mg)	Saturated Fat (g)	Calcium (mg)	Iron (mg)	Magnesium (mg)	Potassium (mg)	Zinc (mg)	Vitamin D (µg)	Vitamin C (mg)	Total Folate (µg)	Vitamin B12 (µg)
American cheese	340	16.79	7.16	27.16	4.72	0	1430	87	15.608	1062	0.74	30	207	2.37	6.5	0	13	1.48
American- or cheddar-style cheese spread	290	16.41	8.73	21.23	7.32	0	1625	55	13.327	562	0.33	29	242	2.59	0.4	0	7	0.4
Biscuit made from refrigerated dough, plain or buttermilk	324	6.79	49.05	11.22	8.19	2.8	1002	0	5.514	27	2.57	18	152	0.41	0	0	63	0
Biscuit, type not specified, plain or buttermilk	370	7.08	42.82	18.92	3.88	2.5	979	2	11.803	70	2.76	15	131	0.5	0	0	84	0
Blue, Roquefort, Gorgonzola, or Stilton cheese	353	21.4	2.34	28.74	0.5	0	1146	75	18.669	528	0.31	23	256	2.66	0.5	0	36	1.22
Bottled chocolate milk shake	150	3.7	20.36	6.66	13.39	1.6	80	23	4.044	115	0.73	23	193	0.7	0	0	1	0.22
Bottled milk shake, flavors other than chocolate	148	3.37	19.59	6.52	13.63	0.9	81	23	3.962	115	0.46	13	166	0.57	0	0	0	0.22
Brick-style cheese	371	23.24	2.79	29.68	0.51	0	560	94	18.764	674	0.43	24	136	2.6	0.5	0	20	1.26
Brie cheese	334	20.75	0.45	27.68	0.45	0	629	100	17.41	184	0.5	20	152	2.38	0.5	0	65	1.65
Broccoli cheese soup	82	4.26	6.08	4.54	1.03	1.3	329	12	2.348	108	0.49	14	161	0.65	0.1	32.6	32	0.13
Buttermilk	43	3.46	4.81	1.08	5.36	0	92	5	0.552	120	0.01	11	158	0.43	0.5	1	5	0.22
Camembert cheese	300	19.8	0.46	24.26	0.46	0	842	72	15.259	388	0.33	20	187	2.38	0.4	0	62	1.3
Cheddar cheese	409	23.3	2.44	34	0.33	0	654	100	19.2	707	0.16	27	77	3.67	0.6	0	21	1.06
Cheese biscuit	374	8.7	38.78	20.43	3.52	2.2	946	12	12.543	134	2.5	16	126	0.82	0.1	0	77	0.06
Cheese croissant	414	9.2	47	20.9	11.35	2.6	361	57	10.628	53	2.15	24	132	0.94	0	0.2	74	0.32
Cheese Danish pastry	374	8	37.2	21.9	6.95	1	417	23	6.794	35	1.8	15	98	0.7	0	0.1	60	0.2
Cheese English muffin	236	9.59	42.08	3.31	3.37	3.3	436	5	1.656	190	3.81	24	107	1.18	0	1.7	90	0.07
Cheese fondue	276	19.32	1.95	21.2	0.53	0	303	68	12.415	639	0.32	27	85	2.8	0.2	0	7	1.09
Cheese gnocchi	178	8.51	9.38	11.96	0.14	0.2	263	68	4.344	169	0.86	12	83	1	0.7	0	20	0.31
Cheese gordita, chalupa, or sope	324	10.65	22.39	21.59	0.74	1.7	490	35	8.326	288	2.16	33	102	1.78	0.1	0	50	0.46
Cheese muffin	367	9.72	30.51	23	1.88	1	491	74	5.454	261	2.53	19	133	1.04	0.8	0	50	0.3
Cheese pupusa	256	11.72	22.39	13.25	1.2	2.9	400	32	6.479	325	0.56	36	120	1.87	1.2	0	3	0.45
Cheese quesadilla	316	13.36	28.62	16.21	2.41	2	676	36	8.454	348	2.05	23	107	1.69	0.1	0	58	0.45
Cheese soufflé	207	9.43	6.38	16.01	2.44	0.1	314	157	8.267	189	0.76	14	131	1.19	1.4	0	24	0.41
Cheese strudel	358	5.85	39.14	19.81	19.41	0.4	190	60	11.044	103	0.32	12	105	0.55	0.1	0	33	0.11
Cheese taquito	309	11.16	32.15	15.32	1.78	3.3	632	27	6.59	274	1.64	40	132	1.65	0.1	0	37	0.35
Cheese, type not specified	381	20.7	4.33	31.26	2.08	0	964	95	17.763	849	0.39	28	129	3.15	3	0	18	1.23
Cheez-It cheese crackers, all flavors	489	10.93	59.42	22.74	4.53	2.3	973	3	5.288	136	4.88	25	156	1.19	0	0	152	0.34
Chocolate frozen yogurt cone, scooped or soft serve	142	3.2	23.9	3.73	18.71	2.3	71	12	2.23	97	0.59	25	229	0.3	0.1	0	18	0.07
Chocolate frozen yogurt in a waffle cone, scooped or soft serve	147	3.29	25.28	3.61	19.62	2.3	77	12	2.172	97	0.69	25	229	0.31	0.1	0	20	0.07
Chocolate frozen yogurt, in a cup or scoop	131	3	21.6	3.6	19.24	2.3	63	13	2.272	100	0.46	25	234	0.28	0.1	0	12	0.07
Chocolate frozen yogurt, soft serve, in a cup	160	4.31	24.87	5.76	23.56	0.7	86	2	3.513	143	0.57	24	237	0.55	0.1	0.8	7	0.28
Chocolate milk, type not specified	65	3.44	10.98	0.83	9.55	0.1	68	4	0.462	128	0.24	13	174	0.42	1.1	0.6	3	0.25
Chocolate soy milk	64	3.35	8.32	2.03	7.49	0.1	32	0	0.315	94	0.55	22	151	0.31	0.6	0	19	0.36
Coconut milk	31	0.21	2.92	2.08	2.5	0	19	0	2.083	188	0.3	0	19	0	1	0	0	0.63
Coconut milk used in cooking	230	2.29	5.54	23.84	3.34	2.2	15	0	21.14	16	1.64	37	263	0.67	0	2.8	16	0
Coconut milk yogurt	108	2.37	12.91	5.61	8.88	1.2	41	0	5.094	145	0.86	5	68	0.22	1.2	1.5	8	0.46
Colby cheese	394	23.76	2.57	32.11	0.52	0	604	95	20.218	685	0.76	26	127	3.07	0.6	0	18	0.83
Colby Jack cheese	393	23.19	2.24	32.37	0.51	0	633	98	19.709	700	0.38	28	105	3.42	0.3	0	18	0.83
Cottage cheese, type not specified	82	11	4.31	2.3	4.1	0	321	12	1.26	103	0.13	9	120	0.61	0	0	10	0.42
Cream cheese spread	295	7.1	3.5	28.6	3.5	0	436	90	18.02	71	1.13	6	112	0.51	0.5	0	12	0.4
Creamed cottage cheese, large or small curd	103	11.62	4.6	4.22	2.67	0	350	18	2.6	88	0	9	124	0.45	0.1	0	12	0.66
Drinkable yogurt	74	3.65	12.55	1.07	10.27	0.1	53	4	0.689	129	0.11	12	170	0.62	1.2	1.5	9	0.39
Dry grated Parmesan, Romano, or aged Asiago cheese	412	29.87	8.36	28.75	0.36	0	1398	86	16.35	917	0.3	35	129	4.47	0.2	0	7	1.38
Dry malted milk mix, not reconstituted	372	0	92.96	0	72.73	0	530	0	0	909	16.36	218	0	13.64	9.1	54.5	0	0
Dry milk, not reconstituted	362	36.16	51.98	0.77	51.98	0	535	20	0.499	1257	0.32	110	1794	4.08	11	6.8	50	4.03
Dry-curd cottage cheese	72	10.34	6.66	0.29	1.85	0	372	7	0.169	86	0.15	11	137	0.47	0	0	9	0.46
Evaporated milk, fat content not specified	134	6.81	10.04	7.56	10.04	0	106	29	4.591	261	0.19	24	303	0.77	2	1.9	8	0.16
Farmer's cottage cheese	148	10.96	4.33	9.73	2.52	0	330	32	6.029	83	0	8	117	0.42	0.1	0	11	0.62
Fast-food chocolate milk shake	150	3.7	20.36	6.66	13.39	1.6	80	23	4.044	115	0.73	23	193	0.7	0	0	1	0.22
Fast-food milk shake, flavors other than chocolate	148	3.37	19.59	6.52	13.63	0.9	81	23	3.962	115	0.46	13	166	0.57	0	0	0	0.22
Fat-free blue cheese or Roquefort dressing	115	1.52	25.6	1.01	7.44	1.8	814	2	0.45	51	0.12	15	194	0.21	0	0.5	2	0.26
Fat-free dry grated Parmesan cheese	370	40	40	5	1.5	0	1150	20	3.11	800	5	40	600	3	0	0	25	1.1
Fat-free evaporated milk	78	7.55	11.35	0.2	11.35	0	115	4	0.121	290	0.29	27	332	0.9	2	1.2	9	0.24
Fat-free skim chocolate milk	67	3.39	13.46	0	8.39	0	79	2	0	127	0.27	13	182	0.41	1.1	1	2	0.32
Fat-free skim milk	34	3.43	4.92	0.08	5.05	0	41	3	0.049	132	0	12	167	0.45	1.1	0	2	0.58
Fat-free strawberry milk	61	3.18	12.06	0.09	11.9	0	41	3	0.045	122	0.03	11	155	0.42	1	0	2	0.54
Feta cheese	273	19.71	5.58	19.08	1.63	0	1034	58	11.2	371	0.07	18	105	2.35	0	0	32	1.69
Fontina cheese	389	25.6	1.55	31.14	1.55	0	800	116	19.196	550	0.23	14	64	3.5	0.6	0	6	1.68
Frozen plain or buttermilk pancakes	233	5.23	37.75	6.83	8.32	1	461	18	1.162	78	5.67	14	90	0.4	0	0.3	60	1.62
Frozen yogurt, flavor not specified	127	3	21.6	3.6	19.92	0	63	13	2.326	100	0.46	10	156	0.28	0.1	0.7	4	0.07
Fruit dressing or yogurt dressing	219	2.51	12.42	17.97	9.67	0.1	31	53	10.329	90	0.02	9	132	0.32	0.9	2.4	7	0.21
Goat cheese	364	21.58	0.12	29.84	0.12	0	415	79	20.639	298	1.62	29	158	0.66	0.5	0	2	0.22
Goat milk	69	3.56	4.45	4.14	4.45	0	50	11	2.667	134	0.05	14	204	0.3	1.3	1.3	1	0.07
Goldfish cheese crackers, all flavors	489	10.93	59.42	22.74	4.53	2.3	973	3	5.288	136	4.88	25	156	1.19	0	0	152	0.34
Gouda or Edam cheese	356	24.94	2.22	27.44	2.22	0	819	114	17.614	700	0.24	29	121	3.9	0.5	0	21	1.54
Greek yogurt, flavors other than fruit	81	9.07	8.18	1.34	7.87	0	32	7	0.714	98	0.06	10	124	0.47	0.9	0	6	0.62
Greek yogurt, type not specified	91	9.11	10.78	1.33	8.21	0.1	35	7	0.715	100	0.12	10	133	0.47	0.9	1	7	0.62
Gruyere cheese	413	29.81	0.36	32.34	0.36	0	714	110	18.913	1011	0.17	36	81	3.9	0.6	0	10	1.6
Hard Parmesan, Romano, or fresh Asiago cheese	412	29.87	8.36	28.75	0.36	0	1398	86	16.35	917	0.3	35	129	4.47	0.2	0	7	1.38
Head cheese or jellied pork	157	13.83	0	10.9	0	0	941	69	3.402	16	1.5	9	31	0.97	0.9	0	2	1.05
Homemade biscuit, plain or buttermilk	350	7.03	44.89	15.97	4.57	1.4	801	44	8.535	231	3.22	20	134	0.55	0.5	0	59	0.2
Homemade or ice-cream-shop chocolate milk shake	120	3.47	13.53	6.14	12.57	0.5	52	20	3.725	118	0.35	18	187	0.48	0.8	0.3	6	0.45
Homemade or ice-cream-shop milk shake, flavors other than chocolate	113	3.35	11.39	5.98	10.66	0.2	53	23	3.616	125	0.03	13	167	0.52	0.8	0.2	2	0.49
Imitation cheese, such as American, cheddar, or mozzarella	390	25	1	32	1	0	670	15	5.815	705	0.7	30	55	3	0	0	18	0.83
Italian cheese pastry or cannoli	267	7.52	35.06	10.94	13.08	0.8	67	38	5.145	146	1.45	22	190	0.56	0.2	0	29	0.49
Kefir, fermented milk drink	52	3.59	7.48	0.96	6.91	0	38	5	0.596	124	0.04	12	159	0.45	1	0.8	18	0.3
Kellogg's Nutri-Grain yogurt bar	365	4.22	67.61	8.67	28.98	3	354	0	1.442	576	6.14	37	247	5.24	0	7.8	14	0
Lactose-free 2% reduced-fat milk	50	3.36	4.9	1.9	4.89	0	39	8	1.11	126	0	12	159	0.43	1.1	0.2	2	0.55
Lactose-free fat-free skim milk	34	3.43	4.92	0.08	5.05	0	41	3	0.049	132	0	12	167	0.45	1.1	0	2	0.58
Lactose-free low-fat milk	43	3.38	5.18	0.95	4.96	0	39	5	0.568	126	0	12	159	0.43	1.1	0	2	0.61
Lactose-free whole milk	61	3.27	4.63	3.2	4.81	0	38	12	1.86	123	0	12	150	0.42	1.1	0	0	0.54
Licuado or batido, milk fruit drink	75	2.33	13.15	1.45	11.48	0.6	25	6	0.81	83	0.04	14	179	0.32	0.7	10.7	4	0.35
Light blue cheese or Roquefort dressing	300	1.44	15.18	26.06	5.46	1.1	728	16	4.362	44	0.1	12	141	0.21	0	0.6	4	0.26
Light homemade or ice-cream-shop chocolate milk shake	97	3.99	12.93	3.31	12.42	0.3	51	14	2.007	138	0.26	15	163	0.43	0.7	0.5	3	0.43
Light homemade or ice-cream-shop milk shake, flavors other than chocolate	92	3.88	13.83	2.33	11.07	0.1	51	13	1.408	138	0.07	13	176	0.54	0.7	0.4	3	0.56
Light Muscle Milk ready-to-drink nutritional shake	38	4.78	2.1	1.15	0.38	0.2	27	1	0.104	117	1.15	28	80	0.96	0.7	4	27	0.4
Limburger cheese	327	20.05	0.49	27.25	0.49	0	800	90	16.746	497	0.13	21	128	2.1	0.5	0	58	1.04
Low-fat 1% chocolate milk	64	3.46	10.15	1.11	9.94	0.1	65	5	0.616	129	0.23	13	172	0.43	1.1	0.4	3	0.23
Low-fat 1% milk	43	3.38	5.18	0.95	4.96	0	39	5	0.568	126	0	12	159	0.43	1.1	0	2	0.61
Low-fat cottage cheese	82	11	4.31	2.3	4.1	0	321	12	1.26	103	0.13	9	120	0.61	0	0	10	0.42
Low-fat Greek yogurt, flavors other than fruit	81	9.07	8.18	1.34	7.87	0	32	7	0.714	98	0.06	10	124	0.47	0.9	0	6	0.62
Low-fat lactose-reduced cottage cheese	82	11	4.31	2.3	4.1	0	321	12	1.26	103	0.13	9	120	0.61	0	0	10	0.42
Low-fat low-sodium cottage cheese	72	12.4	2.7	1	2.7	0	13	4	0.632	61	0.14	5	86	0.38	0	0	12	0.63
Low-fat plain Greek yogurt	67	10.2	3.6	1.36	3.24	0	36	8	0.726	110	0.07	11	140	0.52	0	0	7	0.69
Low-fat plain yogurt	63	5.25	7.04	1.55	7.04	0	70	6	1	183	0.08	17	234	0.89	1.2	0.8	11	0.56
Low-fat strawberry milk	69	3.13	12.3	0.89	11.82	0	39	5	0.525	117	0.03	11	147	0.4	1	0	2	0.56
Low-fat yogurt, flavors other than fruit	82	4.51	13.02	1.36	13.04	0	61	5	0.86	158	0.07	15	201	0.77	1.2	0.7	9	0.48
Malted milk	66	3.19	8.64	2.05	7.81	0	60	8	1.195	159	0.71	21	149	1	1.4	2.4	1	0.53
Malted milk shake	125	3.76	13.64	6.11	12.04	0.2	66	23	3.659	131	0.06	16	190	0.53	0.8	0.3	3	0.5
Mexican cheese blend	362	21.92	2.4	29.34	0.84	0	710	90	17.041	665	0.05	28	93	3.49	0.2	0	15	1.19
Milk 'n Cereal bar	413	6.47	72.05	10.98	45.97	0.4	319	6	9.114	410	5.99	21	254	0.84	1.7	15.4	98	2
Milk crackers	446	7.6	71.73	13.77	10.32	3.4	687	11	2.912	172	3.58	22	114	0.67	0	0.2	90	0.08
Milk, type not specified	52	3.33	4.83	2.14	4.88	0	39	9	1.249	125	0	12	156	0.43	1.1	0.1	1	0.56
Monterey Jack or Pepper Jack cheese	392	22.62	1.9	32.63	0.5	0	662	100	19.2	715	0	30	83	3.78	0	0	18	0.83
Mozzarella cheese, type not specified	296	23.7	4.44	20.4	1.81	0	699	65	11.7	693	0.2	27	116	3.62	0.4	0	26	1.65
Muenster cheese	368	23.41	1.12	30.04	1.12	0	628	96	19.113	717	0.41	27	134	2.81	0.6	0	12	1.47
Muscle Milk ready-to-drink nutritional shake	52	5.87	2.28	2.17	0.78	0.2	95	2	0.362	69	1.3	20	198	1.05	0.7	27.6	33	0.69
Nacho Cheese Doritos	519	7.36	60.81	27.42	2.59	5.1	691	0	3.876	137	1.16	75	223	1.38	0	0.4	13	0
Nesquik chocolate milk, milk type not specified	74	3.41	10.09	2.15	9.62	0.3	45	8	1.312	146	0	15	164	0.82	1	1.8	1	0.52
Non-dairy milk, type not specified	31	1.14	3.04	1.6	2.03	0.1	51	0	0.159	153	0.32	10	52	0.2	1	0	4	0.38
Nonfat Greek yogurt, flavors other than fruit	73	9.17	8.22	0.34	7.9	0	32	4	0.096	99	0.06	10	126	0.47	0.9	0	6	0.62
Nonfat or fat-free American cheese	126	21.05	10.53	0	5.26	0	1316	26	0	789	0	115	393	4.11	0.1	0	9	1.85
Nonfat or fat-free cheddar cheese	157	32.14	7.14	0	0	0	1000	18	0	893	0	16	66	1.82	0.1	0	11	0.49
Nonfat or fat-free mozzarella cheese	141	31.7	3.5	0	1.48	1.8	743	18	0	961	0.31	33	106	3.92	0	0	10	0.92
Nonfat or fat-free Swiss cheese	127	28.4	3.4	0	1.33	0	1000	18	0	961	0.17	36	111	3.9	0.1	0	6	1.68
Nonfat plain Greek yogurt	59	10.3	3.64	0.37	3.27	0	36	5	0.108	111	0.07	11	141	0.53	0	0	7	0.7
Nonfat plain yogurt	50	4.23	8.08	0.09	7.68	0	51	3	0.116	167	0	15	210	0.6	1.2	0.9	12	0.61
Nonfat yogurt, flavors other than fruit	47	3.64	7.94	0.08	7.6	0	44	3	0.1	144	0	13	181	0.52	1.2	0.8	10	0.52
Oat milk	45	0.66	5.37	2.33	2.04	0.5	43	0	0.187	155	0.21	8	18	0.19	1.7	0	2	0.5
Paneer cheese	299	15.86	22.46	15.52	23.33	0	185	58	9.021	597	0	58	728	2.04	5.3	0	0	2.62
Part-skim mozzarella cheese	296	23.7	4.44	20.4	1.81	0	699	65	11.7	693	0.2	27	116	3.62	0.4	0	26	1.65
Plain Greek yogurt	67	10.2	3.6	1.36	3.24	0	36	8	0.726	110	0.07	11	140	0.52	0	0	7	0.69
Plain or buttermilk pancakes	282	7.41	35.32	12.07	7.05	2.1	508	66	3.007	206	1.45	20	174	0.73	1	0	46	0.38
Plain yogurt	63	5.25	7.04	1.55	7.04	0	70	6	1	183	0.08	17	234	0.89	1.2	0.8	11	0.56
Port du Salut cheese	356	24.94	2.22	27.44	2.22	0	819	114	17.614	700	0.24	29	121	3.9	0.5	0	21	1.54
Pressurized canned cheese spread	290	16.41	8.73	21.23	7.32	0	1625	55	13.327	562	0.33	29	242	2.59	0.4	0	7	0.4
Processed cheese food	307	16.09	8.85	23.06	6.24	0	1279	78	12.931	1375	0.95	34	295	2.21	6.5	0	18	1.52
Provolone cheese	357	23.45	2.45	28.13	0.56	0	601	85	16.2	749	0	30	95	3.89	0	0	10	1.46
Puerto Rican white cheese	298	18.88	2.96	23.36	2.32	0	626	76	14	602	0	28	126	2.91	0	0	7	1.68
Queso añejo, aged Mexican cheese	373	21.44	4.63	29.98	4.63	0	1131	105	19.033	680	0.47	28	87	2.94	0.5	0	1	1.38
Reconstituted dry nonfat milk	32	3.2	4.6	0.07	4.6	0	51	2	0.044	114	0.03	11	159	0.37	1	0.6	4	0.36
Reconstituted dry whole milk	76	4.01	5.86	4.08	5.86	0	60	15	2.554	142	0.07	14	203	0.52	1.6	1.3	6	0.5
Reduced-fat 2% chocolate milk	76	2.99	12.13	1.9	9.55	0.7	66	8	1.177	109	0.24	14	169	0.39	1.2	0	2	0.33
Reduced-fat 2% milk	50	3.36	4.9	1.9	4.89	0	39	8	1.11	126	0	12	159	0.43	1.1	0.2	2	0.55
Reduced-fat American cheese	240	17.6	10.6	14.1	8.02	0	1201	53	8.85	529	0.2	33	330	2.36	5.3	0	18	1.11
Reduced-fat American- or cheddar-style cheese spread	176	13.41	10.71	8.88	7.06	0	1102	38	5.647	557	0.36	27	250	1.81	0	0	0	1.17
Reduced-fat cheddar cheese	316	27.35	2.67	20.41	0.26	0	628	76	12.602	761	0.12	27	63	4.44	0.3	0	20	1.41
Reduced-fat cheese crackers	418	10	68.19	11.67	0	3.3	1167	0	3.333	67	4.8	22	141	0.9	0	0	228	0.03
Reduced-fat dry grated Parmesan cheese	395	34.8	26.2	16.5	0.78	0	1450	54	9.305	842	2.72	38	392	3.66	0.2	0	16	1.23
Reduced-fat evaporated milk	92	7.42	11.15	1.96	11.15	0	113	8	1.214	285	0.28	27	326	0.88	2	1.2	9	0.24
Reduced-fat Mexican cheese blend	282	24.69	3.41	19.4	0.56	0	776	62	11.58	1146	0.13	35	93	4.3	0.4	0	20	1.66
Reduced-fat Monterey Jack or Pepper Jack cheese	313	28.2	0.7	21.6	0.56	0	781	65	14.04	705	0.72	27	81	3	0.4	0	18	0.83
Reduced-fat Muenster cheese	271	24.7	3.5	17.6	3.5	0	600	63	10.95	529	0.41	27	134	2.81	0.3	0	12	1.47
Reduced-fat plain or buttermilk pancakes	264	7.57	36.1	9.74	7.2	2.2	519	68	2.726	211	1.48	20	178	0.74	1	0	47	0.39
Reduced-fat provolone cheese	274	24.7	3.5	17.6	0.55	0	615	55	11.3	756	0.52	28	138	3.23	0.3	0	10	1.46
Reduced-fat strawberry milk	71	3.16	10.7	1.8	10.46	0	39	8	1.042	118	0.03	11	150	0.4	1	0.2	2	0.52
Reduced-fat Swiss cheese	179	28.4	3.4	5.1	1.33	0	199	35	3.304	961	0.17	36	111	3.9	0.1	0	6	1.68
Reduced-sodium American cheese	376	22.2	1.6	31.19	0.45	0	7	94	19.651	616	0.39	22	162	2.99	0.6	0	8	0.7
Reduced-sodium cheddar cheese	398	24.35	1.91	32.62	0.49	0	21	100	20.768	703	0.72	27	112	3.09	0.6	0	18	0.83
Reduced-sodium cheese crackers	503	10.1	58.2	25.3	0.28	2.4	458	13	9.638	151	4.77	36	106	1.13	0	0	89	0.46
Reduced-sodium mozzarella cheese	280	27.5	3.1	17.1	1.23	0	16	54	10.867	731	0.25	26	95	3.13	0.3	0	9	0.92
Reduced-sodium Swiss cheese	374	28.4	3.4	27.4	1.31	0	14	92	17.744	961	0.17	36	111	3.9	0.5	0	6	1.68
Reduced-sugar fat-free skim chocolate milk	49	3.18	8.64	0.19	8	0	48	3	0.043	117	0	15	170	0.45	1	0	2	0.51
Reduced-sugar low-fat 1% chocolate milk	57	3.13	8.87	0.95	7.92	0	47	4	0.497	112	0	15	163	0.44	1	0	2	0.53
Reduced-sugar reduced-fat 2% chocolate milk	63	3.11	8.62	1.78	7.86	0	47	7	0.971	112	0	15	163	0.44	1	0.2	2	0.48
Reduced-sugar strawberry milk	59	3.27	6.72	2.1	6.69	0	39	9	1.224	123	0.01	12	153	0.42	1.1	0.1	1	0.55
Reduced-sugar whole chocolate milk	73	3.04	8.38	2.92	7.79	0	46	10	1.627	109	0	15	155	0.43	1	0	0	0.47
Regular cream cheese, plain	343	5.79	4.56	33.49	3.76	0	368	101	19.7	97	0	9	125	0.59	0	0	9	0
Rice milk	47	0.28	9.17	0.97	5.28	0.3	39	0	0	118	0.2	11	27	0.13	1	0	2	0.63
Ricotta cheese	148	9.6	6	9.46	0.29	0	102	40	5.948	248	0.27	18	178	0.95	0.2	0	8	0.54
Salted dry-curd cottage cheese	71	10.24	6.59	0.29	1.83	0	755	7	0.167	86	0.15	11	136	0.46	0	0	9	0.46
School cheese fries	181	4.55	17.67	10.29	1.2	1.5	195	8	2.374	84	0.61	24	384	0.71	0	9.1	17	0.14
Soy yogurt	90	4.83	12.27	2.63	8.04	0.9	30	0	0.386	89	1.08	27	189	0.37	1.2	1.5	23	0.28
Soybean curd cheese	151	12.5	6.9	8.1	1.6	0	20	0	1.172	188	5.6	228	199	1.72	0	0	22	0
Strawberry milk	65	3.2	8.54	2.06	8.45	0	39	8	1.2	121	0.02	12	150	0.41	1.1	0.1	1	0.54
Swiss cheese	393	27	1.44	31	0	0	185	93	18.2	890	0.13	33	71	4.37	0	0	9	3.02
Swiss-style cheese spread	290	16.41	8.73	21.23	7.32	0	1625	55	13.327	562	0.33	29	242	2.59	0.4	0	7	0.4
Tiger's Milk nutrition bar	387	16.8	56.46	14.29	36.4	2.3	168	2	2.073	429	10.28	336	294	1.44	0	16.8	55	4.2
Unsweetened soy milk	38	3.55	1.29	2.12	0.56	0	34	0	0.314	101	0.54	22	158	0.31	0.7	0	20	0.39
Whole chocolate milk	83	3.17	10.34	3.39	9.54	0.8	60	12	2.104	112	0.24	13	167	0.41	1.3	0.9	5	0.33
Whole evaporated milk	134	6.81	10.04	7.56	10.04	0	106	29	4.591	261	0.19	24	303	0.77	2	1.9	8	0.16
Whole milk	61	3.27	4.63	3.2	4.81	0	38	12	1.86	123	0	12	150	0.42	1.1	0	0	0.54
Whole strawberry milk	86	3.03	11.79	2.97	11.68	0	38	11	1.719	114	0.03	11	139	0.39	1	0	0	0.5
Whole-grain cheese crackers	412	9.62	57.29	16.03	0	6.4	706	16	3.206	128	3.46	68	212	1.84	0.1	0	103	0.06
Whole-milk Greek yogurt, flavors other than fruit	104	7.81	9.21	3.92	7.88	0	31	15	2.127	99	0	10	131	0.42	0.9	0	4	0.67
Whole-milk plain Greek yogurt	94	8.78	4.75	4.39	3.25	0	34	17	2.39	111	0	11	147	0.47	0	0	5	0.75
Whole-milk plain yogurt	78	3.82	5.57	4.48	4.09	0	42	14	2.32	127	0	11	164	0.43	1.2	0.5	7	0.37
Whole-milk yogurt, flavors other than fruit	95	3.28	11.76	3.88	10.5	0	36	12	1.995	109	0	10	141	0.37	1.2	0.4	6	0.32
Yogurt	94	6.67	10.22	2.87	8.05	0.1	49	11	1.626	136	0.07	13	179	0.62	0.6	1	8	0.62
Yogurt tube or pouch	81	4.34	13.68	1.03	11.4	0.1	60	5	0.671	156	0.1	15	204	0.71	1.2	1.7	11	0.49
Yogurt, flavors other than fruit	82	4.51	13.02	1.36	13.04	0	61	5	0.86	158	0.07	15	201	0.77	1.2	0.7	9	0.48
Yogurt, type not specified	93	4.57	15.69	1.34	12.84	0.2	65	5	0.861	160	0.14	15	212	0.77	1.2	1.9	11	0.48
Yogurt-coated hard pretzels	438	5.94	76.56	12.17	45.42	1.1	441	0	9.863	96	1.78	21	173	0.62	0	0.2	71	0.26

Nuts, Seeds & Oils

Nuts & seeds

Food	Energy (kcal)	Protein (g)	Carbohydrate (g)	Total Fat (g)	Total Sugars (g)	Dietary Fiber (g)	Sodium (mg)	Cholesterol (mg)	Saturated Fat (g)	Calcium (mg)	Iron (mg)	Magnesium (mg)	Potassium (mg)	Zinc (mg)	Vitamin D (µg)	Vitamin C (mg)	Total Folate (µg)	Vitamin B12 (µg)
Almond chicken	195	15.66	4.46	13.16	1.42	1.2	330	57	1.919	36	0.82	37	243	1.14	0	11.8	16	0.19
Almond milk or other nut milk, sweetening not specified	20	0.54	1.53	1.21	1.2	0	59	0	0.103	171	0.29	7	31	0.17	0.9	0	0	0.34
Almond milk yogurt	128	3.03	12.98	7.03	7.8	1.5	49	0	0.531	160	0.73	37	122	0.48	1.2	1.3	7	0.25
Almond or apricot kernel oil	884	0	0	100	0	0	0	0	8.2	0	0	0	0	0	0	0	0	0
Almond or marzipan paste	458	9	47.81	27.74	36.25	4.8	9	0	2.629	172	1.6	130	314	1.48	0	0.1	73	0
Chia seeds	486	16.54	42.12	30.74	1.55	34.4	16	0	3.33	631	7.72	335	407	4.58	0	1.6	49	0
Chocolate almond milk or other nut milk	43	0.57	7.44	1.2	6.97	0.1	56	0	0.121	161	0.31	8	33	0.18	0.8	0	0	0.32
Liquid soy, almond, or coconut milk coffee creamer	136	1	11.38	9.97	11.38	0	67	0	1.937	9	0.03	0	191	0.02	0	0	0	0
Macadamia nuts	716	7.79	12.83	76.08	4.14	8	353	0	11.947	70	2.65	118	363	1.29	0	0.7	10	0
Peanut oil	900	0	0	100	0	0	0	0	16.2	0	0.03	0	0	0.01	0	0	0	0
Peanut soup	88	3.24	8.36	5.29	2.61	1.7	246	0	1.056	18	0.41	30	243	0.45	0	11	24	0
Raw or unroasted cashews	574	15.31	32.69	46.35	5.01	3	16	0	9.157	45	6	260	565	5.6	0	0	69	0
Tahini	697	19.71	14.18	62.4	0.49	8.4	64	0	8.97	116	7	357	408	6.04	0	0	108	0
Walnut oil	884	0	0	100	0	0	0	0	9.1	0	0	0	0	0	0	0	0	0
Walnuts	730	14.56	10.91	69.74	2.61	5.2	0	0	6.05	88	2.24	142	424	2.76	0	1.3	98	0

Oils & fats

Food	Energy (kcal)	Protein (g)	Carbohydrate (g)	Total Fat (g)	Total Sugars (g)	Dietary Fiber (g)	Sodium (mg)	Cholesterol (mg)	Saturated Fat (g)	Calcium (mg)	Iron (mg)	Magnesium (mg)	Potassium (mg)	Zinc (mg)	Vitamin D (µg)	Vitamin C (mg)	Total Folate (µg)	Vitamin B12 (µg)
Air-popped popcorn, no butter added	385	12.89	77.47	4.52	0.87	14.4	162	0	0.634	7	3.18	143	328	3.07	0	0	31	0
Almond butter, type not further specified	641	20.67	21.11	52.72	4.4	9.6	232	0	4.225	263	4.08	266	741	3.16	0	0	42	0
Butter, type not specified	743	0.85	0.06	82.2	0.58	0	524	235	45.6	21	0.06	2	23	0.07	0.4	0	5	0
Canned lima or butter beans	122	5.86	18.62	2.86	1.3	5.1	373	2	0.737	30	1.76	40	293	0.71	0	12.3	20	0
Cashew butter	609	12.12	30.3	53.03	9.09	3	295	0	10.606	61	4.91	206	447	4.43	0	0	55	0
Coconut oil	895	0	0.84	99.1	0	0	0	0	82.5	1	0.05	0	0	0.02	0	0	0	0
Dried lima or butter beans	165	7.25	19.4	6.86	2.7	6.5	218	0	0.952	16	2.23	40	472	0.88	0	0	73	0
Egg omelet or scrambled egg, cooked in butter	182	11.61	0.9	14.64	0.22	0	263	398	5.957	46	1.56	10	125	1.16	2.4	0	50	0.76
Egg omelet or scrambled egg, cooked in margarine or shortening	171	11.57	0.95	13.52	0.19	0	274	383	3.821	46	1.56	10	125	1.16	2.6	0	50	0.76
Egg white omelet, scrambled, or fried, cooked in butter	97	10.03	2.2	5.36	0.7	0	297	15	2.975	8	0.08	10	153	0.03	0	0	3	0.07
Egg white omelet, scrambled, or fried, cooked in margarine or shortening	86	9.98	2.25	4.24	0.66	0	308	0	0.839	8	0.08	10	154	0.03	0.2	0	3	0.07
Flaxseed oil	884	0.11	0	99.98	0	0	0	0	8.976	1	0	0	0	0.07	0	0	0	0
Fried whole egg, cooked in butter	182	11.61	0.9	14.64	0.22	0	263	398	5.957	46	1.56	10	125	1.16	2.4	0	50	0.76
Fried whole egg, cooked in margarine or shortening	171	11.57	0.95	13.52	0.19	0	274	383	3.821	46	1.56	10	125	1.16	2.6	0	50	0.76
Ghee or clarified butter	876	0.28	0	99.48	0	0	2	256	61.924	4	0	0	5	0.01	0	0	0	0.01
Honey butter	485	0.53	48.5	33.85	48.54	0.1	218	97	18.776	12	0.27	2	40	0.16	0.2	0.3	3	0
Light butter, stick or tub	499	3.3	0	55.1	0	0	450	106	34.321	48	1.09	5	71	0.26	0	0	1	0.13
Light margarine	346	0.33	1.22	37.91	0	0	586	0	8.649	6	0.03	1	45	0.02	3.7	0	2	0.06
Lima or butter beans, type not specified	165	7.25	19.4	6.86	2.7	6.5	218	0	0.952	16	2.23	40	472	0.88	0	0	73	0
Low- or reduced-sodium almond butter	645	20.79	21.24	53.04	4.43	9.7	1	0	4.25	264	4.11	268	745	3.18	0	0	42	0
Lower-sodium peanut butter	598	22.21	22.31	51.36	10.49	5	17	0	10.325	49	1.74	168	558	2.51	0	0	87	0
Lower-sodium, lower-sugar peanut butter	624	23.5	18.27	53.12	8.42	6.4	154	0	10.272	60	2.29	166	688	3.01	0	0	116	0
Lower-sugar peanut butter	650	24.8	14.23	54.89	6.35	7.8	292	0	10.22	72	2.84	164	818	3.51	0	0	144	0
Margarine, type not specified	579	0.17	0.82	65.04	0	0	694	1	12.862	16	0.02	2	27	0	3.7	0.1	1	0.02
Movie theater popcorn, no butter added	603	6.18	39.87	48.7	0.37	6.9	762	0	28.908	8	1.95	74	155	1.82	0	0.2	12	0
Oil-popped popcorn, no butter added	498	8.96	57.87	27.99	0.54	10	157	0	5.03	10	2.77	108	224	2.63	0	0.3	17	0
Olive oil	900	0	0	100	0	0	2	0	15.52	1	0.56	0	1	0	0	0	0	0
Other peanut butter cereal	422	7.34	73.05	11.1	31.09	5	525	0	1.19	331	10.25	37	129	0.86	5	22.9	144	0.89
Peanut butter	598	22.21	22.31	51.36	10.49	5	426	0	10.325	49	1.74	168	558	2.51	0	0	87	0
Powdered butter replacement	373	2	89	1	5.3	0	1200	2	0.589	23	2	0	2	0	0	0	0	0
Ready-to-eat salted soft pretzel, no butter	340	8.09	70.06	3.06	0.25	1.7	783	0	0.685	23	3.87	21	87	0.93	0	0	24	0
Ready-to-eat unsalted soft pretzel, no butter	345	8.2	71.04	3.1	0.25	1.7	252	0	0.695	23	3.92	21	88	0.94	0	0	24	0
Reduced-fat butter crackers	444	9.34	71.52	13.37	15.01	3.4	776	0	2.112	80	5.02	47	210	1.74	0	0	127	0.14
Reduced-fat peanut butter	520	25.9	35.65	34	9.28	5.2	540	0	5.76	35	1.9	170	669	2.8	0	0	60	0
Reduced-sodium butter crackers	443	8.8	68.6	17.2	0.37	10.5	186	0	3.393	50	3.08	99	297	2.15	0	0	28	0
Ritz butter crackers, all flavors	510	6.64	61.3	26.43	8.18	2.3	726	0	5.562	120	4.03	18	118	0.49	0	0	92	0
Sesame oil	884	0	0	100	0	0	0	0	14.2	0	0	0	0	0	0	0	0	0
Soy nut butter	613	23.02	23	50.01	7.47	10.6	290	0	7.382	83	2.35	87	878	1.88	0	1.3	126	0
Stick butter	743	0.85	0.06	82.2	0.58	0	524	235	45.6	21	0.06	2	23	0.07	0.4	0	5	0
Stick margarine	717	0.16	0.7	80.71	0	0	751	0	15.189	3	0.06	3	18	0	3.7	0.2	1	0.1
Sunflower oil	900	0	0	100	0	0	0	0	8.99	0	0	0	0	0	0	0	0	0
Tub butter or butter-oil blend	731	0.49	0	78.3	0.06	0	583	225	45.39	23	0.05	1	41	0.05	0	0	4	0.07
Tub margarine	533	0.17	0.86	59.81	0	0	674	1	12.086	21	0	2	30	0	3.7	0.1	1	0
Vegetable oil	900	0	0	100	0	0	0	0	13.366	0	0.16	0	0	0	0	0	0	0

Beverages

Common beverages

Food	Energy (kcal)	Protein (g)	Carbohydrate (g)	Total Fat (g)	Total Sugars (g)	Dietary Fiber (g)	Sodium (mg)	Cholesterol (mg)	Saturated Fat (g)	Calcium (mg)	Iron (mg)	Magnesium (mg)	Potassium (mg)	Zinc (mg)	Vitamin D (µg)	Vitamin C (mg)	Total Folate (µg)	Vitamin B12 (µg)
Baby water	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Bottled or canned coffee, all varieties	71	1.98	12.6	1.38	10.67	0	26	5	0	74	0.04	9	175	0.26	0	0	0	0.51
Bottled or canned light coffee, all varieties	35	1.27	5.91	0.7	5.91	0	15	3	0.397	46	0.01	6	86	0.17	0.4	0.1	2	0.2
Brewed coffee	1	0.12	0	0.02	0	0	2	0	0.002	2	0.01	3	49	0.02	0	0	2	0
Brewed decaf unsweetened black iced tea green, herbal, white, or other tea blends	1	0	0.3	0	0	0	3	0	0.002	0	0.02	3	37	0.02	0	0	5	0
Brewed decaf unsweetened green iced tea green, herbal, white, or other tea blends	0	0	0	0	0	0	0	0	0	0	0	1	15	0.01	0	0	0	0
Brewed decaffeinated coffee	0	0.1	0	0	0	0	2	0	0.002	2	0.05	5	54	0.02	0	0	0	0
Brewed decaffeinated iced coffee, unsweetened	0	0.08	0	0	0	0	2	0	0.002	2	0.04	4	42	0.02	0	0	0	0
Brewed iced coffee, unsweetened	1	0.09	0	0.02	0	0	2	0	0.002	2	0.01	3	38	0.02	0	0	2	0
Brewed unsweetened black iced tea green, herbal, white, or other tea blends	1	0	0.3	0	0	0	3	0	0.002	0	0.02	3	37	0.02	0	0	5	0
Brewed unsweetened green iced tea green, herbal, white, or other tea blends	1	0.22	0	0	0	0	1	0	0	0	0.02	1	8	0.01	0	0	0	0
Bubble tea	55	0.39	10.35	1.39	3.5	0.1	9	4	0.844	15	0.13	1	17	0.06	0	0.1	1	0.02
Canned oranges or mandarins in juice or water pack	37	0.62	9.57	0.03	8.87	0.7	5	0	0.003	11	0.27	11	133	0.51	0	34.2	5	0
Canned peaches in juice or water pack	41	0.45	10.3	0.1	8.89	1.2	6	0	0.012	4	0.39	6	141	0.1	0	2.8	3	0
Canned pears in juice or water pack	45	0.23	11.79	0.07	10.03	1.5	5	0	0.009	6	0.29	6	100	0.1	0	1.1	1	0
Coffee creamer, type not specified	136	1	11.38	9.97	11.38	0	67	0	1.937	9	0.03	0	191	0.02	0	0	0	0
Coffee substitute	6	0.1	1.3	0.04	0.08	0.4	5	0	0.01	4	0.08	5	41	0.01	0	0	1	0
Coffee, brewed or instant, type not specified	1	0.12	0	0.02	0	0	2	0	0.002	2	0.01	3	49	0.02	0	0	2	0
Coffee, pre-lightened, unsweetened	14	0.15	1.88	0.71	0.17	0	7	0	0.411	4	0.04	4	43	0.01	0	0	0	0
Coffee, type not specified	1	0.12	0	0.02	0	0	2	0	0.002	2	0.01	3	49	0.02	0	0	2	0
Cuban coffee	34	0.11	7.84	0.19	6.28	0	13	0	0.086	2	0.12	75	108	0.05	0	0.2	1	0
Decaffeinated coffee, brewed or instant, type not specified	0	0.1	0	0	0	0	2	0	0.002	2	0.05	5	54	0.02	0	0	0	0
Decaffeinated coffee, pre-lightened, unsweetened	14	0.15	1.89	0.71	0.17	0	7	0	0.411	4	0.04	4	43	0.01	0	0	0	0
Decaffeinated instant coffee, reconstituted	3	0.1	0.64	0	0	0	4	0	0.001	4	0.03	4	29	0.01	0	0	0	0
Diet enhanced water	0	0	0	0	0	0	0	0	0	0	0	0	148	0	0	10.2	0	1.02
Dry instant unsweetened black iced tea green, herbal, white, or other tea blends	315	20.21	58.66	0	5.53	8.5	72	0	0	118	2.26	272	6040	1.69	0	0	103	0
Ginger tea	1	0.02	0.18	0.01	0.02	0	4	0	0.002	3	0.01	1	4	0.01	0	0	0	0
Hot black tea	1	0	0.3	0	0	0	3	0	0.002	0	0.02	3	37	0.02	0	0	5	0
Hot chamomile tea	1	0	0.2	0	0	0	1	0	0.002	2	0.08	1	9	0.04	0	0	1	0
Hot decaf black tea	1	0	0.3	0	0	0	3	0	0.002	0	0.02	3	37	0.02	0	0	5	0
Hot green tea	1	0.22	0	0	0	0	1	0	0	0	0.02	1	8	0.01	0	0	0	0
Hot herbal tea	1	0	0.2	0	0	0	1	0	0.002	2	0.08	1	9	0.04	0	0	1	0
Hot hibiscus tea	0	0	0	0	0	0	4	0	0	8	0.08	3	20	0.04	0	0	1	0
Hot oolong tea	1	0	0.15	0	0	0	3	0	0	1	0	1	12	0.01	0	0	0	0
Instant coffee, not reconstituted	353	12.2	75.4	0.5	0	0	37	0	0.197	141	4.41	327	3535	0.35	0	0	0	0
Instant coffee, reconstituted	3	0.1	0.63	0	0	0	4	0	0.002	4	0.04	4	30	0.01	0	0	0	0
Instant decaf unsweetened black iced tea green, herbal, white, or other tea blends	1	0.06	0.17	0	0.02	0	4	0	0	3	0.01	2	18	0.02	0	0	0	0
Instant unsweetened black iced tea green, herbal, white, or other tea blends	1	0.02	0.23	0	0.01	0	4	0	0	3	0	1	10	0.01	0	0	0	0
Instant unsweetened green iced tea	0	0	0	0	0	0	7	0	0	1	0	0	19	0.01	0	0	0	0
Liquid coffee creamer, fat-free, plain	71	0.8	9.1	3.5	9.1	0	60	0	0.896	1	0.56	0	177	0.05	0	0	0	0
Liquid coffee creamer, plain	136	1	11.38	9.97	11.38	0	67	0	1.937	9	0.03	0	191	0.02	0	0	0	0
Long Island iced tea	107	0.01	8.66	0.15	8.43	0	16	0	0.001	1	0.04	0	7	0.07	0	0.4	0	0
Plain bottled water	0	0	0	0	0	0	2	0	0	10	0	2	0	0	0	0	0	0
Plain sparkling water	0	0	0	0	0	0	21	0	0	5	0.01	1	2	0.1	0	0	0	0
Powdered coffee creamer, plain	529	2.48	59.29	32.92	7.77	0	124	0	19.146	2	0.26	1	669	0.07	0	0	0	0
Ready-to-drink decaf unsweetened black iced tea	1	0	0.3	0	0	0	3	0	0.002	0	0.02	3	37	0.02	0	0	5	0
Ready-to-drink unsweetened black iced tea	0	0	0	0	0	0	2	0	0	0	0	0	0	0	0	0	0	0
Ready-to-drink unsweetened green iced tea	0	0	0	0	0	0	7	0	0	1	0	0	19	0.01	0	0	0	0
Regular enhanced water	22	0	5.49	0	5.49	0	0	0	0	17	0	3	0	0.32	0	12.7	8	0.25
Tap water	0	0	0	0	0	0	4	0	0	3	0	1	0	0.01	0	0	0	0
Tonic water	34	0	8.8	0	8.8	0	12	0	0	1	0.01	0	0	0.1	0	0	0	0
Turkish coffee	27	0.11	6.47	0.04	6.48	0	2	0	0.002	2	0.01	3	46	0.02	0	0	2	0
Unsweetened 100% coconut water	18	0.22	4.24	0	3.92	0	26	0	0	7	0.03	6	165	0.02	0	9.9	0	0
Water chestnut	78	1.38	19.22	0.09	3.84	3.9	12	0	0.025	6	1.36	8	184	0.59	0	2	9	0
Water, type not specified	0	0	0	0	0	0	3	0	0	6	0	2	0	0	0	0	0	0

Prepared & Mixed Foods

Common everyday prepared foods

Food	Energy (kcal)	Protein (g)	Carbohydrate (g)	Total Fat (g)	Total Sugars (g)	Dietary Fiber (g)	Sodium (mg)	Cholesterol (mg)	Saturated Fat (g)	Calcium (mg)	Iron (mg)	Magnesium (mg)	Potassium (mg)	Zinc (mg)	Vitamin D (µg)	Vitamin C (mg)	Total Folate (µg)	Vitamin B12 (µg)
Canned vegetable soup	38	1.12	7.62	0.4	0.95	1.2	260	0	0.053	8	0.24	12	183	0.21	0	6.4	11	0
Cereal or granola bar, type not specified	471	10.1	64.4	19.8	28.57	5.3	294	0	2.37	61	2.95	97	336	2.03	0	0.9	23	0
Cheeseburger slider	297	18.09	17.9	16.41	2.85	0.6	431	55	6.966	167	2.52	22	222	3.19	0.5	0.4	45	1.66
Cheeseburger, type not specified	296	17.87	18.71	16.15	2.98	0.6	438	54	6.864	171	2.53	22	219	3.12	0.6	0.5	47	1.62
Chili, type not specified	118	9.8	10.25	4.33	1.48	3	340	22	1.617	21	1.91	25	285	1.98	0	6.3	50	0.63
Chocolate-coated cereal or granola bar, type not specified	480	7.52	64.96	20.42	37.61	3.2	269	0	8.693	65	1.16	55	231	1.2	0.1	0.3	12	0.06
Coleslaw	117	0.94	10.45	7.98	7.44	1.9	280	9	1.233	33	0.14	11	172	0.2	0	26.9	33	0.02
Coleslaw dressing	404	0.85	22.4	34.53	21.23	0	850	41	5.343	9	0.33	3	35	0.16	0	0.6	4	0.09
Cream of vegetable soup	78	1.41	7.83	4.72	1.69	1.1	245	12	2.495	19	0.36	13	170	0.21	0.2	9	18	0
Double cheeseburger on wheat bun, 2 large patties	296	20.53	8.81	19.37	1.29	1	399	69	8.268	150	2.29	27	264	3.97	0.6	0	29	2.02
Double cheeseburger on wheat bun, 2 medium patties	297	20	10.76	18.85	1.57	1.2	428	66	8.159	181	2.27	29	255	3.79	0.7	0	31	1.88
Double cheeseburger on wheat bun, 2 small patties	292	19.72	12.11	17.88	1.62	1.4	399	63	7.488	141	2.4	30	258	3.75	0.5	0	33	1.85
Double cheeseburger on white bun, 2 large patties	299	20.24	9.66	19.36	1.66	0.3	409	69	8.29	147	2.34	21	252	3.86	0.6	0.2	33	2.06
Double cheeseburger on white bun, 2 medium patties	300	19.64	11.79	18.84	2.03	0.4	440	66	8.186	177	2.33	21	240	3.65	0.7	0.3	36	1.93
Double cheeseburger on white bun, 2 small patties	296	19.31	13.31	17.86	2.15	0.5	412	63	7.519	137	2.47	21	241	3.59	0.5	0.3	39	1.9
Fast-food cheeseburger slider	298	16.15	25.02	14.29	3.99	0.9	505	44	6.25	228	2.56	23	190	2.55	0.7	0.6	55	1.27
Fruit soup	30	0.54	7.04	0.12	5.83	0.8	8	0	0.016	9	0.24	9	108	0.23	0	19.5	6	0
Granola cereal	420	9.82	67.35	13.01	22.24	7.4	161	0	1.335	51	3.07	106	310	2.57	0	0.1	24	0
Green salsa or salsa verde	38	1.13	6.36	0.89	3.5	1.9	906	0	0	9	0.65	19	259	0.25	0	12.3	8	0
Hamburger, type not specified	288	17.51	20.68	14.38	3	0.7	355	49	5.495	66	2.83	21	229	3.13	0.1	0.5	51	1.63
Homemade red salsa	34	1.44	6.74	0.19	3.81	1.8	656	0	0.021	28	0.42	15	258	0.2	0	1.9	4	0
Low-fat cereal or granola bar, type not specified	408	4.17	79.17	8.33	29.17	4.2	313	0	2.083	333	1.5	71	224	1.23	0	0.5	17	0.03
Matzo ball soup	73	3.09	10.68	1.96	1.07	0.9	264	61	0.549	19	0.6	8	88	0.3	0.4	1.4	19	0.15
Meatball soup	52	2.65	5.53	2.17	1.45	0.9	285	7	0.765	12	0.54	13	204	0.56	0	6.8	12	0.21
Mulligatawny soup	48	1.68	7	1.67	2.27	1.8	259	0	0.432	14	0.59	14	187	0.28	0	7	28	0
Multigrain hamburger bun	263	9.6	44.6	6	6.25	3.8	458	0	1.39	95	3.95	44	160	1.05	0	0	111	0.01
Nonfat cereal or granola bar	342	5.9	77.6	0.9	45.24	7.4	16	0	0.2	3	4	50	220	1.42	0	1.7	316	0.18
Plain hummus	243	7.35	14.9	17.1	0.34	5.4	438	0	2.22	41	2.41	71	289	1.38	0	0	36	0
Quaker Chewy granola bar	418	5.65	70.2	16.57	28.92	3.8	291	0	6.061	41	2.19	64	237	1.3	0	0	16	0
Quaker Granola Bites	451	7.17	66.27	17.5	30	5.7	167	0	9.888	41	1.56	69	285	1.92	0	0.2	33	0.07
Red salsa	34	1.44	6.74	0.19	3.81	1.8	656	0	0.021	28	0.42	15	258	0.2	0	1.9	4	0
Reduced-sodium canned vegetable soup	38	1.12	7.63	0.4	0.95	1.2	183	0	0.053	8	0.24	12	183	0.21	0	6.4	11	0
Reduced-sugar cereal or granola bar, type not specified	412	5.55	69.4	12.5	20.8	3.1	312	0	5.008	417	2.03	48	199	1.34	0	0.1	17	0.09
Salsa, type not specified	34	1.44	6.74	0.19	3.81	1.8	656	0	0.021	28	0.42	15	258	0.2	0	1.9	4	0
School cafeteria cheeseburger	250	18.73	23.42	8.64	2.68	2.7	313	42	3.417	162	2.68	40	233	3.63	0	0.1	42	1.14
School cafeteria hamburger	243	17.8	25.67	7.36	2.94	3	278	38	2.419	97	2.96	42	251	3.54	0	0.1	44	1.11
Seaweed soup	37	3.73	1.52	1.87	0.47	0.2	324	10	0.704	20	0.58	11	83	0.75	0	1.9	20	0.29
Soup, type not specified	49	3.51	6.09	1.3	1.31	1.8	247	7	0.353	14	0.66	13	169	0.52	0	5.2	33	0.1
Vegetable soup	27	0.84	5.08	0.45	1.33	1	243	0	0.064	12	0.2	11	154	0.16	0	8.9	13	0
Vegetables used in soup	50	1.87	10.56	0.33	2.34	2	15	0	0.05	17	0.45	24	331	0.36	0	21	26	0
Vegetarian chili	119	6.28	18.89	2.42	1.57	6	316	0	0.348	31	1.98	36	351	0.76	0	6.4	105	0
White chili	95	9.92	9.68	1.91	0.97	2.4	324	29	0.54	36	1.5	29	280	0.82	0	4.6	30	0.07
White hamburger bun	267	9.43	49.2	3.59	5.34	2.3	450	0	0.821	211	3.36	27	117	0.88	0	0	111	0
Wonton soup	33	2.39	2.95	1.31	0.74	0.3	370	4	0.406	10	0.24	6	86	0.37	0	1.7	4	0.09

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Food, Recipe and Ingrediants Menu for Quick Nutrition Overview