Fruits Apple, medium, 1 apple, 2 3/4 in., 1/3 lb. 80 Apricot, each 20 Avocado, each 380 Banana, 1 medium--8 3/4 in. 101 Cantaloupe, each 160 Cantaloupe, 1 cup, cubed 48 Grape, each 2 Honeydew melon, 1 cup, cubed 56 Lemon, each 30 Nectarine, 1 2 1/2 in. fruit 88 Orange, Florida, 1 medium orange 71 Orange, navel, 1 medium orange 71 Peach, peeled, medium, 2 1/2 in. 38 Peach, peeled, large, 2 3/4 in. 58 Pear, Bartlett, 1 medium pear, 2 1/2 x 3 1/2 in. 100 Pineapple, sliced, in syrup, 3 in. slice 43 Pineapple, diced, 1 cup 80 Plum, each 35 Plum, Damson, 10 plums, 1 in. 66 Prune, each 20 Raisins, 1 1/2 oz. 124 Strawberries, fresh, 1 cup 53 Strawberries, frozen sliced, 1 cup, with sugar 278 Watermelon, 1 cup 45 Vegetables Artichokes, 1 artichoke 67 Asparagus, canned, 1 10 1/2 oz. can 54 Asparagus, fresh, 1 cup, boiled 36 Baked beans, 1 cup, canned, w/o pork 306 Bean curd, 4 oz. 81 Bean sprouts, boiled, 1 cup 35 Bean sprouts, raw, 1 cup 37 Beets, 1 cup, fresh 54 Beets, canned, 1 can, 10 1/2 oz. 109 Blackeye peas, 1 cup 178 Broccoli, cooked, 1 cup 40 Brussel sprouts, 1 cup, fresh 56 Butternut squash, baked--1 cup 139 Cabbage, cooked, 1 cup 31 Cabbage, raw, shredded, 1 cup 17 Carrot, raw, 1 carrot 30 Carrots, cooked, 1 cup 45 Carrots, sliced, 1 cup 48 Cauliflower, boiled, 1 cup 28 Cauliflower, raw, 1 cup, chopped 31 Celery, 3 small stalks, 5 in. 9 Chard, fresh, 1 cup 32 Coleslaw with French dressing, 1 cup 114 Coleslaw with salad dressing, 1 cup 119 Collards, canned, 1 cup 51 Collards, fresh, 1 cup 42 Corn on the cob, 1 5 in. ear 70 Corn, canned whole kernel, 1 can--10 oz. 360 Corn, cooked, 1 cup 140 Corn, creamed, 1 can, 15 1/2 oz. 320 Cucumbers, each 30 Eggplant, 1 cup, boiled 38 Eggplant sticks, fried, Mrs. Paul's, 3 1/2 oz. 240 Garbanzos, dry, 1 cup 367 Garden medley, Green Giant, 1 can--beans, carrots, corn 158 Garlic, raw, 1 clove 4 Great northern beans, 1 cup 212 Green beans, boiled, 1 cup 31 Green beans, canned, Del Monte, 1 16 oz. can 80 Green beans, low sodium, Del Monte, 1 16 oz. can 80 Green pepper, 1 pepper, 1/5 pound 16 Green pepper, diced, 1 cup 33 Grits, Quaker, 1 cup 133 Hotdog relish, 1 oz., Vlasic 40 Kale, fresh, 1 cup 43 Kale, frozen, 1 cup 40 Kidney beans, canned, 1 cup 230 Kidney beans, dried, 1 cup, cooked 218 Lentils, 1 cup 212 Lettuce, iceberg, 1 cup, shredded 7 Lettuce, iceberg, 1 head 70 Lima beans, 1 cup 189 Mushrooms, 1 cup, chopped 20 Mustard greens, fresh, 1 cup 32 Mustard greens, frozen, 1 cup 30 Navy beans, 1 cup 224 Okra, fried, 3 oz., Ore-Ida 170 Olives, green, 10 large 45 Olives, ripe, 10 extra large 61 Onions, raw, 1 cup 65 Peas, cooked, 1 cup 115 Pickles, dill, 1 pickle--3 3/4 x 1 1/4 in. 7 Pickles, dill, 1 oz. 4 Pickles, sweet, 1 oz. 30 Pinto beans, 1 cup 228 Potato, baked, 2 1/3 x 4 3/4 in. 145 Potato, boiled, medium, pared, 2 1/2 in. 88 Potato, boiled, large, pared, 2.3 x 4.7 in. 146 Potato, french fries, 3 oz. 130 Potato, frozen french fries, Golden Crinkles 3 oz. 120 Potato, frozen hash browns, Golden Patties 2 1/2 oz. 140 Potato, microwave hash browns, Ore-Ida, 2 oz. 120 Potatoes, mashed instant, from flakes, 1 cup 195 Potatoes, mashed with milk, 1 cup 137 Radish, 10 medium radishes 8 Radish, 1 cup sliced 20 Refried beans, 1 cup--Old El Paso 200 Refried beans with green chili, 1 cup--Old El Paso 200 Refried beans with sausage, 1 cup--Old El Paso 720 Rice a Roni, wild rice--1/4 box 110 Rice pilaf, Green Giant--1 cup 220 Rice, brown, 1 cup, cooked 232 Rice, fried, 1 cup 418 Rice, instant, 1 cup, cooked 180 Rice, white, 1 cup, cooked 223 Sauerkraut, canned, 1 cup 42 Snow peas, 1 package, LaChoy 70 Spinach, fresh, 1 cup 14 Spinach, frozen, 1 cup 46 Squash, 1 cup 30 Sugar snap peas, Green Giant, 1 cup 50 Sweet potatoes, canned, 1 cup 216 Sweet potatoes, fresh, 5 x 2 in., boiled 172 Tater Tots, 3 oz.--Ore Ida 150 Tofu, 4 oz. 81 Tomato, raw, 1 tomato 26 Tomatoes, canned, 1 can--16 oz. 95 Turnip greens, canned, 1 cup 42 Turnip greens, fresh, 1 cup 29 Turnip greens, frozen, 1 cup 38 Watermelon, 1 cup 42 Zucchini, 1 cup 22 Dairy and Eggs Butter - regular 1 tbsp. 100 1 stick 813 Whipped 1 tbsp. 67 1 stick / 1/2 cup 542 Cheese - 1 oz. American 106 Blue 100 Bonbel (laughing cow) 70 Brie 90 Cheddar 114 Cottage (1/2 cup) 4% 110 Cottage (1/2 cup) 1% 90 Cream Cheese 1 tbsp. 52 Feta (1 oz.) 75 Monterey (1oz.) 106 Mozzarella (1oz.) whole milk 80 part skim 72 Parmesan (1 tbsp.) 23 Provolone (1oz.) 100 Ricotta 1/2 cup whole milk 216 part skim 171 Swiss (1oz.) 107 Cream, Half & Half, 1 tbsp. 20 Coffee Mate powdered cream, 1 tbsp. 30 Sour cream, 2 tbsp. 60 Whipped Cream-Reddi Whip, 2 tbsp. 20 Milk (1 cup) 1% 104 2% 121 Buttermilk 99 Chocolate, 2% milk 179 Skim 86 Low Fat Yogurt 8oz. Breyers 250 Columbo 120 Dannon 210 Dannon Fruit on Bottom 240 Yoplait - 6oz. 170 Non-Fat Yogurt - 8oz. Columbo, fruit flavors 190 Dannon blended, 6oz. 150-160 Weight Watchers ultimate 90 90 Yoplait light-6oz. 90 Eggs -1 egg Large 79 white only 16 yolk only 63 Egg Substitute 1/4 cup Egg beaters 30 Healthy choice 25 Scramblers 35 Breads Bagel, Sara Lee Deli style 230 Bagel, plain, each 150 Biscuit, home recipe--2 in. 108 Blueberry muffin, 1 muffin 112 Bread cubes, 1 cup 111 Bread stuffing, dry, crumbly--1 cup 501 Bread, rye, 1 slice 61 Bread, white, 1 slice 68 Bread, whole wheat, 1 slice 67 Brown and serve roll, 1 roll 84 Bun, hamburger, each 119 Bun, hot dog, each 119 Butter Tastin' Biscuit, 1869 Brand, each 100 Buttermilk biscuit, fluffy, Hungry Jack, each 90 Cornbread muffin, 1 muffin, home recipe 126 Cornbread twists, 1 stick--Pillsbury 70 Cornbread, from mix, 1/9 of 12 oz. mix, 1 egg, milk 178 Crescent roll, 1 roll--Pillsbury 100 Croissant, each 200 Croutons, seasoned, 1/2 oz--Pepperidge Farm 70 Dinner roll, cloverleaf or pan roll 83 Eggo blueberry waffles, each 130 Eggo buttermilk waffles, each 120 Eggo oat bran waffles, each 110 English muffin, Thomas', 1 muffin 130 French bread, 1 slice 73 Hoagie roll, 11 1/2 x 3 in. 392 Lite bread, 1 slice--Merita lite wheat 40 Lite pancake mix, 4 in. pancake--Aunt Jemima 43 Oat bran muffin, 1 muffin--Duncan Hines 110 Onion roll, Pepperidge Farm, each 150 Pancake mix, 4 in. pancake--Aunt Jemima 83 Pancakes, home recipe, 1 4 in. cake 62 Pancakes, home recipe, 1 6 in. cake 169 Pillsbury buttermilk biscuit, 1 biscuit 50 Pita bread, 1/2 round bread, Mediterranean 80 Taco shells, 1 shell--Old El Paso 55 MEATS Bacon, 1 slice, 20/lb. 36 Beef bologna, 1 slice, 1 oz. 89 Beef salami, 1 slice, 0.8 oz. 58 Beef stew, 8 oz.--Dinty Moore 220 Beef, chuck roast, 4 oz., lean 265 Beef, flank steak, 4 oz., broiled 288 Beef, ground, cooked, 4 oz., extra lean 288 Beef, ground, cooked, 4 oz., regular 347 Beef, ground, raw, 4 oz., extra lean 265 Beef, ground, raw, 4 oz., lean 298 Beef, ground, raw, 4 oz., regular 351 Beef, porterhouse steak, 4 oz., broiled 247 Beef, round roast, 4 oz., lean 208 Beef, sirloin steak, 4 oz., broiled 240 Beef, T-bone steak, 4 oz., broiled, lean 243 Breakfast sausage, link, 1 link, 1 oz. raw 48 Breakfast sausage, patty, 1 patty, 3 7/8 in. 100 Chili con carne, 15 1/2 oz. can 572 Corned beef brisket, 4 oz. 284 Corned beef, canned, 1 oz. 71 Country ham, 4 oz., lean 220 Ham, canned, 4 oz., unheated 164 Ham, cooked smoked, 1 slice--Oscar Mayer 20 Ham, extra lean, 4 oz. 164 Ham, picnic, 4 oz. 177 Ham, regular, 4 oz., lean 201 Ham, sliced, 1 slice, 1 oz. 52 Hot dog, beef, 1 hot dog, 8 per pound 184 Hot dog, pork and beef, 1 hot dog, 8 per pound 183 Italian sausage, 1 link, 1/4 pound 268 Little smoked sausage, 1 link 43 Liverwurst, 1 oz. 93 Luncheon meat, beef, 1 slice, 1 oz. 87 Peppered sandwich loaf, pork, beef, 1 slice, 1 oz. 42 Pepperoni, 1 oz., 14 slices, Hormel 140 Pork and beans, 1 cup 311 Pork and beans, 1 can, 20 oz. 692 Pork center rib, 1 chop, 3 oz., pan-fried 219 Pork loin roast, 4 oz., lean 268 Pork spareribs, 4 oz., braised 451 Pork, Boston butt roast, 4 oz., lean 291 Pork, loin chop, trimmed, broiled, 1 3 oz. chop 294 Ravioli, Mini, Chef Boyardee, 1 can 420 Spam, 2 oz. 170 Venison, 4 oz., lean 143 Fats & Oils Margerines (1 tbsp.) Fleishmans 90 Imperial 90 Land o Lakes Country Morn 100 Land o Lakes Light 50 Move over butter 90 Promise 90 Shedds Spread,churn style 80 Shedds Spread, spread stick 80 Margerine Tubs (Tblsp.) Fleischmans 90 I can't believe it's not butter 70&127; Parkay spread 60 Promise 90 Promise Ultra 35 Promise Ultra Fat Free 5 Oils (1 tbsp.) 119-120 Canola, coconut, corn, cottonseed, olive, palm, peanut, safflower,sesame, soybean, sunflower Salad Dressings (2 tbsp.) Blue Cheese Wishbone chunky 150 Kraft Free 45 Catalina Kraft Free 45 regular Kraft 140 Cole Slaw Dressing, Kraft 150 French, Kraft 120 Honey Dijon, Hidden Valley 35 Italian, good seasons 140 Ranch, Kraft Free 50 Ranch, Kraft regular 170 More Sugar/Condiments/Spreads Blackstrap molasses, 1 tbsp. 43 Blackstrap molasses, 1 cup 699 Honey, 1 tbsp. 64 Jam, 1 tbsp. 54 Jelly, 1 tsp. 18 Jelly, 1 tbsp. 49 Maple syrup, Aunt Jemima, 1 fl. oz. 102 Maple syrup, Aunt Jemima Lite, 1 fl. oz. 58 Sugar, 1 tsp. 15 Sugar, 1 tbsp. 46 Sugar, 1 cup 770 Au jus gravy mix, with water, 1 cup 19 Barbecue sauce, 1 tbsp.--Hunt's 20 Brown gravy mix, with water, 1 cup 9 Catsup, 1 tbsp. 18 Chicken gravy mix, with water, 1 cup 83 Enchilada sauce, hot, 1 cup--Old El Paso 120 Enchilada sauce, mild, 1 cup--Old El Paso 100 Mayonnaise, 1 tbsp. 100 Mayonnaise, 1 cup 1577 Mayonnaise, Weight Watchers, 1 tbsp. 50 Miracle Whip, 1 tbsp. 70 Miracle Whip Light, 1 tbsp. 45 Mushroom gravy mix, with water, 1 cup 70 Mustard, brown, 1 tsp. 5 Mustard, yellow, 1 tbsp. 10 Pizza Quick sauce, Ragu, 3 tbsp. 35 Soy sauce, 1 tbsp. 12 Spaghetti sauce, basil, 1 cup--Classico 100 Spaghetti sauce, beef-pork, 1 cup--Classico 140 Spaghetti sauce, mushroom, 1 cup--Classico 140 Spaghetti sauce, Newman's own, 1 cup 140 Spaghetti sauce, Ragu, Homestyle, 1 cup 100 Spaghetti sauce, Ragu, Chunky Gardenstyle, 1 cup 140 Spaghetti sauce, Ragu, 1 cup 160 Spaghetti sauce, Ragu, Fresh Italian, 1 cup 180 Spaghetti sauce, Ragu, Thick & Hearty, 1 cup 200 Taco sauce, 1 tbsp.--Old El Paso 5 Taco seasoning mix, 1 package--Old El Paso 100 Thick n Chunky Salsa, 1 tbsp.--Old El Paso 3 Vinegar, 1 fl. oz. 4 Vinegar, cider, 1 cup 34 Vinegar, distilled, 1 cup 29 White sauce mix, with milk, 1 cup 241 Worcestershire sauce, 1 tbsp. 15 Frozen, Microwave & Refrigerated Foods Waffles (2) Aunt Jemima Buttermilk 170 Eggos Buttermilk 220 Nutra Grain Eggo 180&127; Dinty Moore Stew, canned 1 cup 230 Hormel Chili, no beans, 1 cup 360 Lean Cuisine (1 package) 180-290 Mrs. Pauls Breaded Fish Fillets (1) 170 Swanson Hungry Man Chicken or Beef Pot Pie 620 Fried Chicken 810 Tyson (1 meal) Blackened chicken 270 Chicken Marsala 180 Honey Roasted Chicken 220 Weight Watchers (1 meal) Broccoli & Cheese Bkd Potato 230 Cheese Manicotti 260 Italian Cheese Lasagna 300 Stouffers French Bread Pizza (1) 350 Jeno's pizza (1/2 pizza) 250 SOUPS Bean with bacon soup, 1 can--Campbell's 431 Beef broth, Campbell's--1 can 40 Chicken noodle soup, 1 can--Campbell's 140 Chicken with rice soup, 1 can--Campbell's 150 Chicken with stars soup, 1 can--Campbell's 150 Chili beef soup, 1 can--Campbell's 385 Cream of chicken soup, 1 can--Campbell's 307 Cream of mushroom soup, 1 can--Campbell's 275 Cream of potato soup, 1 can--Campbell's 311 French onion soup, 1 can--Campbell's 150 Golden mushroom soup, 1 can--Campbell's 220 Hot and sour soup, 1 cup 100 Meatball vegetable soup, 1 can--Campbell's 275 Split pea soup, 1 can--Campbell's 450 Tomato soup, 1 can--Campbell's 247 Vegetable beef soup, 1 can--Campbell's 175 Vegetable soup, 1 can--Campbell's 225 Wonton soup, 1 cup 210