PRODUTO
Abacate (1 fatia)
Abacaxi (2 rodelas)
Abacaxi (cubos, 1/2 xíc.)
Abóbora em pedaços (1/2 xíc.)
Aipo (1 tira)
Alface crespa (1 folha)
Alface lisa (1 folha)
Ameixa preta seca (3 unid.)
Ameixa vermelha (2 unid.)
Amêndoas (30 g.)
Amendocrem (1 colher sopa)
Amendocrem (2 colheres sopa)
Amendoim na casca (10 unid.)
Amora (1 xíc.)
Arroz branco (1 xíc.)
Arroz branco (1/2 xíc.)
Arroz branco (1/3 xíc.)
Arroz c/ ervilha (1 xíc.)
Arroz c/ feijão (2/3 xíc.)
Arroz integral (1/2 xíc.)
Arroz integral (1/3 xíc.)
Aspargo (1/2 xíc.)
Atum (1/4 xíc.)
Azeite de oliva na colher sopa
Bacalhau (1 posta)
Bacon (1 fatia)
Baked potato
Banana (inteira)
Banana (metade)
Banana (rodelas, 1/2 xíc.)
Banha na colher sopa
Batata doce, rosada (3 unid.)
Batata frita (1/2 xíc.)
Batata frita (3/4 xíc.)
Beterraba (rodelas, 1/2 xíc.)
Biscoito cracker (6 unid.)
Biscoito cracker integral (3x2 unid.)
Biscoito cracker integral (5 unid.)
Biscoito de leite (8 bichinhos)
Bisteca de porco, bife cozido
Bisteca de porco, bife frito
Blueberry (3/4 xíc.)
Bolacha cookie (gde.)
Bolacha cookie (peq.)
Bolinho Muffin
Bolo de carne (1 fatia)
Bolo de chocolate, cobert. chantilly (1
pedaço)
Bolo de chocolate, cobert. chocolate (1
pedaço)
Bolo de milho (1 pedaço)
Bolo simples, cobert. chantilly (1 pedaço)
Brioche, cobert. geléia morango
Broa (metade)
Brócolis (1 xíc.)
Brócolis (1/2 xíc.)
Brócolis (1/4 xíc.)
PRODUCT
Avocado
Pineapple slices, 80 g.
Pineapple, chunks
Yam chunks
Celery stick
Lettuce, romaine, medium leaf
Lettuce, large leaf
Prunes, cooked, 3 medium
Plums, fresh, 2 whole
Almonds, 1/4 cup
Peanut butter, dab, 1 tbsp.
Peanut butter, dab, 2 tbsp.
Peanuts, 10 whole
Blackberries, 1 cup, 240 ml., 120 g.*
Rice, white in bowl, 1 cup*
Rice, white, cooked, ½ cup
Rice, white, cooked, 1/3 cup
Rice, fried, 1 cup
Rice and beans, 2/3 cup
Rice, brown, cooked, 1/2 cup
Rice, brown, cooked, 1/3 cup
Asparagus, 1/2 cup
Tuna canned, 1/4 cup, 60 ml.
Olive oil in measuring spoon
Haddock, 3 oz. broiled, sq.
Bacon slice, fried, 10 g.
Baked potato, opened, 200 g.
Banana, whole w/o skin
Banana, half, 50 g.
Banana, sliced, 1/2 cup, 120 ml., 80 g.
Lard in measuring spoon
Potatoes, red, boiled, 3 oz.
French fried potatoes, 1/2 cup, 60 g.
Potatoes, french fried, 3 oz.
Beets, cooked or canned, 1/2 cup
Soda crackers, salted, 1 oz., 6
Graham crackers, 3
Crackers, whole wheat, 5 crackers
Crackers, animal, 8
Pork chop, loin, cooked, 3 oz. Edible
Pork chop, fried, 2.5 oz. Edible
Blueberries, 3/4 cup*
Chocolate chip cookie, 4"
Cookie, chocolate chip, 2" diam.
Muffin, bran
Meat loaf, 3 oz. slice
Cake, chocolate, frosted
ITEM #
KCAL
WA00854
40
W06633
48
WA27613
41
WA28131
79
W05767
3
WA22097
1
W05652
2
WA09747
30
WA09749
61
WA23605
179
W06649
94
WA22098
188
WA04170
59
WA24918
52
WA17410
205
WA15322
103
WA09745
68
WA16982
264
WA16864
214
WA15323
108
WA09744
72
W06683
13
WA20491
45
WA25953
119
W05774
95
W05773
54
W05766
160
WA00749
151
W06712
76
WA24922
71
WA25977
116
WA24143
60
W05832
120
WA18281
170
W05651
24
W06119
77
WA09754
89
WA24146
89
WA18149
89
WA12533
162
W05642
242
WA20486
63
WA18282
196
WA05260
44
WA08838
305
WA04166
196
WA25995
151
Chocolate layer cake slice
WA18999
468
Corn bread
Cake, sheet, yellow with icing
Danish, raspberry
English muffin, ½
Broccoli, 1 cup
Broccoli, 1/2 cup
Broccoli, ¼ cup
WA20488
WA20492
WA13655
WA15321
WA21283
W05765
WA13618
188
269
316
65
31
16
8
Brownie (1 pedaço)
Café
Camarão (4 unid.)
Carne assada (1 fatia)
Carne moída (85 g.)
Catchup (1 colher sopa)
Cebola (1 fatia)
Cenoura (2 tiras lisas)
Cenoura (rodelas, 1/2 xíc.)
Cenoura baby (1 xíc.)
Cenoura picada (1/4 xíc.)
Cereal (1 barra)
Cereal (1/2 xíc.)*
Cereal (1-1/2 xíc.)*
Cereal (3/4 xíc.)*
Cereal c/ uva passa (1 xíc.)*
Cereal Honey Nuts (3/4 xíc.)*
Cerveja
Chocolate (gde.)
Chocolate (peq.)
Coca-Cola
Contra-filé, bife assado
Contra-filé, bife crú
Costela de porco assada
Couve-flor (1/2 xíc.)
Coxa de frango
Coxa/Sobrecoxa de frango
Damasco (2 unid.)
Doce de maçã (1/2 xíc.)*
Donut
Donut c/ cobertura (fora de linha)
Ervilha (1/2 xíc.)
Ervilha (1/4 xíc.)
Ervilha em casca (1/2 xíc.)
Espinafre (1/2 xíc.)
Feijão carioca (1/2 xíc.)
Feijão jalo (1/2 xíc.)
Feijão rosinha (1/3 xíc.)
Feijão rosinha (2/3 xíc.)
Filé mignon, cozido (3 cubos)
Filé mignon, cru (3 cubos)
Framboesa (1 xíc.)
Frango c/ legumes (1 xíc.)
Gelatina (1/2 xíc.)*
Geléia de uva (1 colher sopa)
Hambúrguer crú
Hambúrguer grelhado (gde.)
Hambúrguer grelhado (méd.)
Hambúrguer grelhado (peq.)
Kiwi
Lagarto assado (1 fatia)
Lagarto assado (3 fatias peq.)
Laranja (inteira)
Laranja bahia grapefruit (metade)
Lasanha (1 pedaço)
Brownie
Coffee decaf., 5 oz.
Shrimp, broiled, 1 oz., 4
Beef roast, cooked, slice 3 oz.
Ground Beef, BBQ, Sloppy Joe
Ketchup, 1 tbsp.
Onion, 1 slice
Carrot sticks, raw, 2, straight cut, 1/4 cup
Carrots, cooked or canned, 1/2 cup
Carrots, baby, 1 cup, raw, whole
Carrots, diced, 1/4 cup, 60 ml.
Granola bar, plain, 1 oz.
Cereal, bran flakes, in bowl, 1/2 cup*
Cornflakes/dry cereal, in bowl, 11/2 cup*
Cornflakes/dry cereal, in bowl, 3/4 cup*
Raisin Bran, dry cereal in bowl, 1 cup, 240
ml.*
Toasted oats, dry cereal in bowl, 3/4 cup,
180 ml.*
Beer, 12 oz.
Chocolate bar, small
Candy bar, small
Soft drink, cola w/ ice, 12 oz.
Steak, prime rib, 8 oz. cooked weight
Steak, strip, raw
Spareribs, roasted
Cauliflower, cooked, 1/2 cup
Chicken leg, drumstick, 3 oz., fried
Chicken, barbecued
Apricots, 2, fresh, whole
Applesauce, canned, 1/2 cup in bowl*
Doughnut, plain cake, unfrosted
Doughnut, frosted cake (discontinued)
Peas, frozen, 1/2 cup
Peas, frozen, ¼ cup
Pea Pods, 1/2 cup, 120 ml, 3 oz.
Spinach, cooked, 1/2 cup
Beans, red, 1/2 cup
Beans, kidney, cooked, ½ cup
Beans, baked, 1/3 cup, no pork
Beans, baked, 2/3 cup
Beef cubes, cooked, 3 oz.
Beef cubes, raw, 3 oz.
Raspberries, in bowl*
Chicken, stir fried, 1 cup/3 oz.
Gelatin mold, 1/2 cup*
Grape jelly, 1 tbsp. dab.
Hamburguer, raw, 3 oz.
Hamburguer, fried, 4 oz.
Hamburguer/beef patty, 85% lean, broiled,
3 oz.
Hamburguer, 2 oz.
Kiwi, whole, peeled
Beef roast, 4 oz. slice, 112 g.
Eye of round roast, cooked, 3 oz.
Orange, small, navel, peeled
Grapefruit, half, pink
Lasagne, 3"x4"
WA18319
WA15280
W05775
W05770
WA27622
WA25992
WA25994
WA23612
W05650
WA18982
WA24965
WA21286
WA08840
WA19031
WA04172
WA24919
112
0
34
185
117
15
14
8
18
50
13
132
64
151
76
190
WA24920
77
WA08845
WA20556
WA03492
WA19034
WA18280
W05637
WA03090
W07367
W05817
WA03063
WA19038
W07402
WA18320
WA20553
W05647
WA13621
WA25987
W05827
WA18147
WA18315
WA18150
WA18279
WA24181
WA04167
WA15276
WA24149
W07393
WA18112
WA19036
W05771
WA12532
139
212
225
155
447
501
280
14
208
163
34
51
198
192
52
26
36
21
310
112
127
255
179
123
64
270
84
56
249
347
213
WA13610
WA18113
WA20490
WA12531
W05829
W06635
WA18318
176
42
247
143
62
37
288
Leite (copo gde.)
Leite (copo peq.)
Leite achocolatado (copo gde.)
Lingüiça de porco
Maçã (gde.)
Maçã (peq.)
Maçã verde
Macarrão (1/2 xíc.)
Macarrão (1/3 xíc.)
Macarrão cheese (1 xíc.)
Macarrão cheese (1/2 xíc.)
Maionese (1 colher sopa)
Maionese na colher chá
Manteiga (5 fatias)
Manteiga na colher sopa
Margarina (1 colher chá)
Margarina (1 colher sopa)
Margarina na colher sopa
Mel (1 colher sopa)
Melancia (1 fatia)
Melancia (cubos)
Melão (1 fatia)
Milho (1/2 xíc.)
Milho (1/4 xíc.)
Milho, espiga
Mingau de aveia (1 xíc.)*
Mingau de aveia (1/2 xíc.)*
Molho de salada na colher sopa
Morango (6 unid.)
Mortadela (1 fatia)
Mostarda (1 colher sopa)
Nozes (1/4 xíc.)
Nuggets de frango (6 unid.)
Nuggets de peixe (4 unid.)
Óleo de canola na colher sopa
Óleo de milho na colher sopa
Omelete
Ovo cozido (metade)
Ovo frito
Panqueca americana (1 unid.)
Panqueca americana (2 unid.)
Panqueca de carne c/ molho bolonhesa (2
unid.)
Pão bagel (gde.)
Pão bagel (metade)
Pão bagel (peq.)
Pão bisnaguinha
Pão de batata
Pão de forma branco
Pão de forma branco c/ amendocrem
Pão de forma branco, torrada
Pão de forma centeio
Pão de forma integral (gde.)
Pão de forma integral (peq.)
Pão de hambúrguer
Pão de hot-dog (gde.)
Milk, skim, 8 oz. glass
Milk, whole, 4 oz. glass
Milk, low-fat chocolate, in glass
Pork sausage, precooked, single link, 1 oz.
Apple, whole
Apple, 4 oz.
Apple, golden, whole, 6 oz.
Macaroni, 1/2 cup
Macaroni, 1/3 cup
Macaroni and cheese, 1 cup
Macaroni and cheese, ½ cup
Mayonnaise
Mayonnaise, 1 tsp. in meas. spoon
Butter pat, pkg. of 5
Butter in measuring spoon
Margarine, 1 tsp., dab.
Margarine, 1 tbsp., dab.
Margarine in measuring spoon
Syrup, 1 tbsp.
Watermelon, wedge, 160 g.
Watermelon, cubes
Melon, cataloupe, ¼ small
Corn, whole kernel, canned, 1/2 cup
Corn, whole kernel, ¼ cup
Corn, sweet, on cob, 140 g.
Oatmeal in bowl, 1 cup*
Oatmeal in bowl, 1/2 cup*
French dressing, 1 tbsp. in meas. spoon
Strawberries, 6
Bologna, large, round slice, 1 oz.
Mustard, 1 tbsp.
Pecans, whole, 1/4 cup
Chicken nuggets
Fish sticks, 1 oz. each, pkg. of 4
Canola oil in measuring spoon
Corn oil in measuring spoon
Egg, scrambled
Egg, half hard-cooked
Egg, fried, sunny-side-up
Pancake, 4" diam., 1 pc., 27 g.
Pancakes, 4" diam., 2 pcs., 54 g.
Enchiladas (beef or chesse), 2
W06354
WA16045
WA24148
WA18237
WA16084
WA20487
WA23614
W06641
WA23110
WA18283
WA13614
WA26761
W06691
WA02349
WA25950
WA15318
WA15282
WA25951
WA20555
WA16960
WA09751
WA03488
W05644
WA13620
W06639
WA22096
W06690
W06688
W06357
W05772
WA25991
WA24144
WA19037
WA13616
WA24147
WA25952
WA16978
W05768
W05656
WA23109
W07407
WA00856
83
73
208
110
89
59
89
111
74
506
253
99
19
179
102
33
100
101
64
48
57
59
66
36
122
147
74
73
23
87
10
196
280
282
124
120
88
39
93
86
173
323
Bagel, 3 oz.
Bagel, ½
Bagel, whole, 1 oz.
Hard roll, 25 g.
Biscuit
Bread, white, slice, 25 g.
Bread, white, 1 slice w/ 2 tbsp. peanut
butter
Bread, white toasted, 1 slice
Bread, rye, slice
Bread, whole grain, slice, 35 g.
Bread, whole wheat, slice, 25 g.
Bun, hamburguer, 2 halves, white, medium
size
Bun, hoagie, 6"
WA13623
WA15320
WA18312
W06681
W06680
W05823
W06648
234
122
78
73
212
67
255
WA16987
WA04165
WA24145
W06628
W05824
73
83
65
61
120
WA19032
204
Pão de hot-dog (peq.)
Pão francês
Pão frito
Pão sírio (metade)
Pão, cobert. açucarada
Pão, cobert. glacê
Peito de frango, cru (gde.)
Peito de frango, cru (peq.)
Peito de frango, frito
Peito de frango, grelhado
Peito de perú (1 fatia)
Peito de peru (várias fatias)
Peixe, empanado (1 posta)
Peixe, filé
Pepino (rodelas, 1/2 xíc.)
Pêra (2 metades)
Pêra (inteira)
Pêssego (2 metades)
Pêssego (inteiro)
Picanha, bife crú
Picanha, bife grelhado
Picles (1 colher sopa)
Pimentão verde (3 rodelas)
Pimentão vermelho (3 rodelas)
Pipoca (1 xíc.)
Pizza de calabresa (1 pedaço)
Pizza de mussarela (1 pedaço)
Presunto (1 fatia grossa)
Presunto (várias fatias)
Purê de abóbora (1 xíc.)
Purê de batata (1 xíc.)
Purê de batata (1/2 xíc.)
Purê de batata (1/4 xíc.)
Queijo mussarela (2 tiras)
Queijo prato (1 fatia)
Queijo prato (3 cubos)
Queijo suíço (1 cubo)
Queijo suíço (1 fatia)
Quiabo (1/2 xíc.)
Requeijão (1 colher sopa)
Ricota (1/4 xíc.)
Risoto (1/2 xíc.)
Risoto c/ coxa frango (1/2 xíc.)
Salada de batata (1/2 xíc.)
Salada picada alface/tomate/pepino*
Salgadinho nacho (porção)
Salgadinho palito japonês (porção)
Salmão (1 posta)
Salsicha de hot-dog
Sanduiche geléia/amendocrem, pão de
forma (metade)
Sanduiche queijo quente, pão de forma
(metade)
Semente de girassol (1/4 xíc.)
Bun, hot dog, sliced
Bolillo, mexican bread, plain
Indian fry bread
Pita bread w/ pocket opening
Concha, mexican sweet bread
Cinnamon Roll, Frosted
Turkey, light meat, 2 oz.
Chicken, sliced, 1 oz. portion light meat,
cooked
Chicken breast, 3 oz., fried
Chicken breast grilled, boneless, skinless, 3
oz.
Turkey luncheon meat, large round slice, 1
oz.
Turkey, deli sliced
Fish patty, fried, 2 oz.
Perch, broiled, 3 oz.
Cucumber slices, 1/2 cup
Pears, canned, 2 halves
Pear, Bartlett, whole, 6 oz.
Peaches, canned, 2 halves
Peach, fresh, whole, 114 g.
Steak, sirloin, raw, lean & fat, 3 oz.
Steak, strip, grilled, 8 oz.
Pickle relish, 1 tbsp.
Green peppers, 3 rings
Red pepper, 3 rings
Popcorn, 1 cup
Pizza, sausage & pepperoni, 1 slice
Pizza, cheese, 1 slice
Ham slice, cold, 2 oz.
Ham, deli sliced
Squash, cooked, 1 cup
Potatoes, mashed, 1 cup
Potatoes, mashed, 1/2 cup
Potatoes, mashed, ¼ cup
String cheese, 2 sticks
American cheese, slice, 1 oz.
Chesse cubes, 3, 1 oz. each
Swiss cheese, cube
Swiss cheese slice, 1 oz.
Okra, 1/2 cup
Cream cheese, 1 tbsp.
Cottage cheese, 1/4 cup
Spanish rice, 1/2 cup cooked rice
Rice w/ chicken, 2 oz. meat, 1/2 cup
cooked rice
Potato Salad
Tossed salad, 1 cup in bowl*
Chips, nacho tortilla, fat-free, 15-20 chips
Pretzels, stick
Salmon, poached, 3 oz.
Wiener, 1.5 oz., single link
Sandwich, peanut butter & jelly, 1/2
sandwich
Sandwich, grilled cheese, 1/2 sandwich
Sunflower kernels, 1/4 cup
WA00762
WA23620
WA15349
WA15313
WA23606
WA26758
WA13626
W06653
120
166
187
148
123
257
79
49
W05819
WA15319
189
140
WA21278
30
WA25993
WA19033
W05820
WA23608
W05655
WA15278
W05654
WA09748
W07399
WA28110
WA25986
WA15275
WA23613
W07403
W07379
WA16080
W07392
WA25990
WA21285
WA18285
W06643
WA13619
WA15317
W06634
WA04168
WA26766
W05776
WA23611
WA04177
W05777
WA00869
WA00867
56
125
103
8
76
107
86
44
176
265
20
6
9
31
521
563
69
92
115
174
87
44
202
106
342
108
108
18
51
54
107
196
WA27317
W07364
WA17887
WA18981
WA24188
W07144
WA24916
130
13
88
80
123
130
188
WA24915
119
WA24180
162
Sobrecoxa de frango
Sopa, carne em pedaços/legumes*
Sopa, carne moída/legumes*
Sopa, legumes*
Sopa, macarrão/frango em pedaços*
Sopa, tomate*
Sorvete de chocolate (1 bola)
Sorvete de creme (1 bola)
Sorvete de creme (2 bolas)
Sorvete de creme (2 bolas), cobert.
chocolate
Spaghetti integral, s/ molho (1/2 xíc.)
Spaghetti s/ molho (1 xíc.)
Spaghetti s/ molho (1/2 xíc.)
Spaghetti s/ molho (1/3 xíc.)
Spaghetti, almôndegas, molho tomate
(gde.)
Spaghetti, almôndegas, molho tomate
(peq.)
Spaghetti, molho de tomate (1/2 xíc.)
Suco de laranja (copo gde.)
Suco de laranja (copo peq.)
Suco de maçã (copo gde.)
Suco de maçã (copo peq.)
Suco de tomate (copo peq.)
Suco de uva (copo gde.)
Taco
Tangerina (1/2 xíc.)
Tender assado (3 fatias peq.)
Tilapia assada
Tofu (cubos)
Tomate (1 rodela)
Tomate (inteiro)
Torta de cereja (1 pedaço)
Torta de claras em neve (1 pedaço)
Torta de maçã (1 pedaço)
Torta de queijo (1 pedaço)
Tortilla de milho
Tortilla de trigo
Tutu de feijão (1/2 xíc.)
Uva itália (15 unid.)
Uva passa (2 colheres sopa)
Uva rubi (15 unid.)
Vagem (1 xíc.)
Vagem (1/2 xíc.)
Vagem (1/4 xíc.)
Vinho tinto
Waffle
Whisky
Yogurt (fora de linha)
Chicken thigh, 3 oz. fried
Stew, beef w/ vegetables, 1 cup in bowl, 1
oz. beef*
Chili, 1 cup in bowl*
Soup, vegetable, 1 cup in bowl*
Soup, chicken noodle, in bowl*
Soup, tomato, in bowl, 1 cup, 240 ml.*
Ice cream, chocolate, 1 scoop, 1/2 cup
Ice cream, vanilla, 1 scoop, 1/2 cup
Ice cream, vanilla, 2 scoops in bowl*
Hot Fudge Sundae
W05818
W07388
223
218
WA13582
W07386
WA13628
WA24914
WA13612
W05830
WA18284
WA27366
298
81
75
161
143
145
289
380
Spaghetti, whole grain, 1/2 cup, 120 ml.
Spaghetti, noodles, 1 cup
Spaghetti, ½ cup
Spaghetti, 1/3 cup
Spaghetti and meatballs, 6 small meatballs,
1 cup sauce
Spaghetti & meatballs, 1 cup on plate
WA24921
WA18286
W06642
WA23111
WA24170
87
197
111
74
618
W07387
330
Spaghetti and sauce, ½ cup
Orange juice, 6 oz.
Orange juice, 4 oz. glass
Apple juice, 6 oz.
Apple juice, 4 oz.
Tomato juice, 4 oz. glass
Grape/Cranberry juice, 6 oz.
Taco, crisp, 1
Oranges, Mandarim
Pork tenderloin, cooked, sliced, 85 g.
Tilapia, baked, 3 oz.
Tofu, raw
Tomato slice
Tomato, whole, fresh, medium, 7 oz.
Pie, two-crust, cherry
Cake, angel food, wedge 25 g.
Pie, 2-crust, apple, 135 g.
Cheesecake, 2-1/4 slice
Tortilla, corn
Tortilla, flour, one 6" dia.
Refried beans, 1/2 cup
Grapes, green 15 in bowl*
Raisins, 15 g., about 2 tbsp.
Grapes, Red*
Beans, green, cooked/canned, 1 cup
Beans, green, cooked or canned, 1/2 cup
Beans, green, ¼ cup
Wine, red
Waffle, 75 g.
Whisky
Yogurt, plain, 1 cup (discontinued)
WA13613
WA16047
W06355
WA16049
WA13608
W06356
WA16046
WA00870
WA27614
WA24917
WA24142
WA17482
W05763
W07408
W07376
W06682
W07375
WA23607
WA00860
WA23104
WA00863
WA18844
W06685
WA26760
WA21277
W05646
WA13622
WA25800
W07406
LF01120
WA08842
155
84
56
86
57
21
114
369
50
122
109
22
5
33
351
73
320
410
52
94
118
59
54
59
18
35
8
83
218
104
149
Grains Product #
Food Description
Serving Size
WA15320
Bagel, half
'1,,3'1," (9 cm) dia., 1.5 oz. (43 g)
WAI3623
Bagel, whole
3 Yz" (9 em) dia., 3 oz. (85
WAI8312
Bagel, whole
small, 2'/," x 2" (6 cm x 5 cm), I oz. (30 g)
Biscuit
2'11" (6 cm) (lia.
W06680
Kilocalories
(Kcal)
Protein
(g)
g)
Carbohydrate (g)
Dietary
Fiber (g)
Total
Sugars (g)
Total
Fat (g)
Saturated
Fat (g)
Cholesterol
(mg)
Sodium
(mg)
122.4
4.673
23.8
1.023
0.408
0.712
0.098
0
237.6
233.9
8;93 :
45.4
1.956
0;816
1.361
0. 187
----·0
45U
78
2.977
15. 1
0.652
0 .272
212.4
U
26;8
0.9
o
0.454
"',9.78
0.111
o
151.4
2~594
1.8
348
195.2
WA23620
Bolillo (MeXican bread)
5'1," x 3" (14 cm x 7.5 em), 2.25 oz. (65 g)
166.5
5.575
33
1.148
0. 14
0.982
0.246
0.638
WAi5349 :
Bread; Indian tty
5'1," (14 tn'l)dia.
181.1
3.793
27.4
o
1.151
6.929
2.62
3.969
I 86.S
WAI5313
Bread, pita
6" (15 cm) dia.
148.5
4.914
30.1
1.188
0.72
0.648
0.09
289.4
WA29095
Bread, raisin, sli~e
I OL (28 g)
77.7
i24
14.8
1.219
U,I ,
1.247
0.306
WA04165
Bread, rye
I slice
82.9
2.72
15.5
1.856
0.083
1.056
0.2
o
o
o
WOS823
Bread, white
l -,~jice, 1 oz. (2.5 g) ,
66.5
1.91
12.7
0.6
1.077
0.822
0.179
0.2
170,2
WAI6987
Bread, white, toasted
I slice
73.2
2.25
13.6
0.625
1.185
0.145
0.2
148
WA2414S
Bread, wholE! grain
I slice, 1.2 oz. (35 g)
12.1
1.664
. 2.613
0.988,
0,21
126.6
I slice, I oz. (28 g)
.
(:
61.5
2.425
11 .5
1.725
4.965
1.05
0.229
o
o
i20 ,
4.085
21.3
0.903
2.688
1.862
0.47
,0 , '
204.4
6.416
39.1
1.903
4.578
2. 115
0.458
120
4;()85
21.3
0.903
2.688
1.862
0.47
1.889
16.2
3.538
3.799
0.442
0.08
2.814
36..<t
2.13
0.042
0.945
1.365
0.021
o
o
6.549
17.6
1.292
0.208
W06628
Bread, whole wheat
W05824
Bun, hamburger, white
WAI9032
Bun, hoagie
7'1," x 3"
WA00762
Bun, hot dog
S%" X I';""
WA08840
Cereal, dry, bran flakes
'I, cup (120 ml)
64.3
WAI9031
Ce~l, dry,~orn /Jakes
I !Ii cups (36Oml)
1~1.2
'It cup (180 ml)
75.6
1.407
18.2
190
5.068
45,6
, ME!dium size, 2 halves, 3 Vl"(9,tn'l) dia.
8.7
211.2
131.8
206
WA24920
Cereal, dry, toasted oats
'It cup (180 ml)
77.1
2.379
15.7
2.121
0.844
1.239
0.2
WAI7887
Chips, tortilla. nacho, f~t-ftee
15 to 20 chips, 0.75 ot. (20 g)
88.2
2.339
17
Li27
0.142
1.212
0.181
o
o
o
o
o
o
o
o
WA23606
Concha (Mexican sweet bread)
4" (IOcm)dia.
122.8
3.171
20
0.616
12.8
3.313
0.86
12
141.4
WA2()488
Cornbread :,
2" (5 cn'l) square
188.4
4.32
28.9
1.44
3.8
6
1.643
'3 6,6
466.8
WA04172
Cereal, dry, corn flakes
WA249 19
Cereal, dry, raisin bran
, I cup (240 ml)
408.9
206,
147. 1
398.6
199.3
250.7
119.9
89.1
WA24169
Cornbread
3" x 3" x I" (8 cm x 8 cm x 3 cm)
190
4.474
27.5
1.214
4.56
6.784
2.037
28.3
476.7
WAI8l49
Crackers; anim~1
8 crackers
89.2
1.38
14.1i
0.22
2.786
2.76
0.693
o
78.6
WA09754
Crackers, graham
3 crackers
88.8
1.449
16.1
0.588
6.531
2.121
0.319
o
127
W06li9
Crackers, soda; salted
6 erackers
77
1.66
12.8
0.54
0.0,68
2.043
0:298
WA27615
Crackers, specialty
5 crackers, 0.8 oz. (23 g)
III
2.2
17. 1
2.625
0.093
4.3
0.848
o
o
193
WA24146
Crackers, whole Vf!1eat
5 crackers, 0.5 oz. ( 15 ,g)
88.6
1.76
13.7
2.1
0.074
3.44
0.679
o
WAI5321
English muffin, half
,/, muffin, 3'/," (9 cm) dia.
64.7
2.528
12.6
0 .998
1.006
0.482
0.208
WA29098
Fiatbread, whole train, rOuhd
1.5 oz. (43 g); 4'1." (10.5 cm) dia.
100
6
;9
S
3
1.5
o
WA21286
Granola bar, plain
I oz. (30 g)
131.5
2.778
18.9
0.879
7.802
4.99
VvA03080
'Grits with butter
,/, cup (120 ml), I tsp. (5 ml) butter
1,07.2
' 1:761
15.6
0.363
0.:)24'
'/, cup (120 ml)
110.6
4.06
21.6
1.26
0.392
Macaroni
W0664 I
)
)
)
)
)
)
)
)
)
)
)
)
)
)
)
)
)
)
131'11
103.2
3.598
o
o
o
4 .285
2.599
10.8
31.2
0.651
0. 123
o
0.7
1
)
164.8
))
)
170
78.8
(
Grains
Product #
(
(
;~J~
(
(
(
(
(
(
(
Make half your grains whole (continued)
Food Description
Kilocalories
(Kcal)
Serving Size
Protein
(g)
Carbohydrate (g)
Dietary
Fiber (g)
Total
Sugars (g)
Total
Fat (g)
Saturated
Fat (g)
Cholesterol
(mg)
Sodium
(mg)
WA23110
Macaroni
'h cup (80 ml)
73.7
2.704
14,4
0.839
0.261
0,434
0.082
0
0.466
WA28359
Muffin, biui!b~rry
4 oz.(115 g)
445,7
5.988
56.2
1.918
30.7
21.8
4.025
45'.4,
395.8
o
o
o
444.1
~2.4
44.8
166.8
WA08838
Muffin , bran
2 '1>" (6 cm) dia" 1,5 oz. (42 g)
305. 1
7.91
54.6
5. 198
9.289
8.362
1.228
WA22096
Oatmeal
I cup (240 ml)
147.4
6.084
25,3
3.978
3.393
2.34
0.374
W06690
Oatmeal
'h cup (120 ml)
73.7
3.042
12.6
1.989
1.696
1.17
0.187
WA23 109
Pancake
4" (10 cm) dla., loz.(21,g}
86.3
2.432
10.8
5.1
3.686
0.806
W07407
Pancakes
2 pancakes, 4" (10 cm) dia, each, 2 oz. (54 g)
172.5
4.864
21.5
o
o
10.2
7.372
1.613
2.34
1.17
333.6
WA2837 I
Rite; long'grain & wild
Yl cup (120 ml), 2.8 o~. (80*~
80.5
1.834
17.4
0.498
O.IOS
0.1 58
0.039
o
o
o
o
o
WAI7410
Rice, white, cooked
I cup (240 ml)
205,4
4.25
44.5
0.632
0.079
0.442
0. 1.22
o
1.58
WAIS322
. Rice, White, cooked
'h cUp (120m/)
102.7
2.1.25
22.3
9.316
0.04
;0.121
0.061
, 0.79
0.466
W07403
Popcorn
I, cup (240 ml)
30.6
0.96
6.232
1.208
0.058 ,
0.336
0.046
WAI8981
Preuel sticks
0.75 oz. (23 g)
80
1.911
16.6
0.588
0.062
0.735
0.157
WA15323
Rice, brown, cooked
'h
108.2
2516
22.4
1.755
,0.341
0.877
0. 176
1.169
0.225
0,584
0. 117
Clip (120 ml)
WA09744
Rice, brown, cooked
'h cup (80 ml)
72.1
1.675
14.9
0.32
360.1
4.875
3.247
5
68,4
1,415
14.8
0.21
0.026
0. 147
0.041
;,.73.2'
2,475
13.2
0.575
0.442
1.075
0.152
'I> cup (120 ml)
110.6
4.06
21.6
1.26
0.392
0.651
0.123
o
o
o
o
'hcup (80 mil
73.7
2.704
IA.4
0.839
, 0.261
0.434
0.082
;i}
519.9
38-3.2
WA09745
Rice, white, cooked
'h cup (80 ml)
W0668 I
Roll, hard
3!.(i'; x 2W' (9 crr x 6 cin), I oz.(25
W06642
Spaghetti
WA23111
Sp..~hetti
gf )
WAI8286
Spaghetti
I cup (240 ml) ,
197,4
6.678
39.7
2.38
0.23
0.938
0.133
Wt\249~ t.
Spaghetti, whole grain
'I> cupiCI ~(} ml) ;
86.8
3.731
111.6
3, 15
0.56
0.378
0.069 '
WA28369
Stuffing/Dressing
'h cup (120 ml), 3.5 oz. ( I 00 g)
175.6
3.175
21.5
2.878
2.094
8.533
1.721
WAOO860
Tortilla, com
6~ i 15 cm) dia.
52.3
1.368
10.7
1,512
0.211
0.684
0.109
WA23 104
Tortilla, flour
93.6
2.487
15,4
0.93
0.576
2.325
0.566
o
o
o
o
o
W07406
Waffle
21U
5.925
24.7
o
24,
10.6
2. 1.49
51.8
6" (15 cm) dia.
, .1" ( 18 cm) dia,, 2,5 01. (75 g)
3
0.526
136
0.7
1.4
2.1
10.8
190.8
"";
Serving Size
Protein
(g)
' Carbo­
hydrate (g)
Dietary
Fiber (g)
Total
Food Description
Kilocalories
(Kcal)
Total
Product #
Sugars (g)
Fat (g)
Saturated
Fat (g)
Cholesterol
(mg)
Sodium
(mg)
WAll 276
Asparagus
I cup (240 ml)
26.8
2.948
5. 199
2.814
2.52
0. 161
0.054
o
o
o
2,.68
1.759
W06683 .
Asparagus
V,Ciip (120 nil)
HA
1.'4 74 :
2.t.
1.407
1.26
O~08
0.027
WA00854
Avocado
'I. of 4" (10 cm) dia.
40.2
0.502
2.143
1.683
0. 166
3.683
0.534
1.34
WA291 02
Avocado
3'11" (8.9 cm) L. 3'14 az.(no g)
i60.8
2.01
8.573
6.734
0.663
14.7
2.137
:0
7.035
WAI8150
8eans. baked. no pork
'I, cup (80 ml)
127.2
4.667
18
4.634
4.339
1.641
4.212
355.5
WA I827.9
Beans. baked. no pork
~ cup (160 ml)
254.8
9.349
36. 1
9.281
o
o
8.,691
3.287
8,438
712. 1
WAI3622
Beans. green
V. cup (60 ml)
7.75
0.458
1.742
0.675
0.815
0.055
0.013
o
1.5
WAl I 277
~eans.
' 1 cup (240 m1)
17.6
0.903
3.374
1.759
' ;0.597
0.084
. 0.019
0 '
101M
o
o
o
o
400.9
-o
376.7
green. cooked or canne<!
W05646
Beans. green. cooked or canned
'I, cup (120 ml)
35.2
1.805
6.747
3.519
1.193
0. 168
0.Q38
VVf-J8JI5
Beans. kidney, cooked
'I, cup (120 ml)
112.4
7.673
20:2
5.664
0.283
0.442
0.064
WAl36 10
Beans. lima
'I, cup (120 ml)
300.8
19. 1
56.4
16.9
7.565
0.614
0. 143
WAI8147
Beans. red ,
'11 cup (120 ml)
310
20,7
" 56.4
14
2.052 '
0,975
0. 142
WA00863
Beans. refried
'I, cup (120 ml)
118.4
6.917
19.6
6.678
0.29
1.588
0.597
0.885
16
II
10. 1
W0565 I
Beets. cooked
'I, cup (120mJ)
24.3
0.7i4·,
5.66
1.413
4.325 .
0. 11
0.017
WAll 283
Broccoli
I cup (240 ml)
30.9
2.566
6.042
2.366
1.547
0.337
0.035
W05765
BroccoU ~
'11 cup (J;20 ml) ,
15.5
1:28'3
- iOfi
1.183
0.774
0.168
M18 . '
WAI3618
Broccoli
V. cup (60 ml)
7.735
0.642
1.511
0.591
0.387
0.084
0.009
o
o
o
wA I8982
Carrots. baby. raw.whole
I cup (240 ml)
50
hJ35
11.7
3.416
'S.539
0.293
0.045
'0
84;2
W05650
Carrots. cooked or canned
'I, cup (120 ml)
18.2
0.467
4.044
1.095
1.81
0. 139
0.026
176.7
WAl4965
Cari'Ots. diced
V. cyp (60 ml) ', ' '
13.1
0.298
3.066
0.896
1.517
0.077
0.012'
o
o
WAl3612
Ca rrots. sticks. raw
2 sticks. 0.7 oz. (20 g) each.
2 sticks 'It cup (60 ml)
8.136
0. 185
1.901
0.556
0.901
0.048
0.007
o
13.7
W07367
Citiliflower. cookl!d
'h cup (120 ml)
14.3
1:141
2.548
1.674
'0.874
0.279
0.043
o
9.3
W05767
Celery. 5 tick
I stick. 5 W' (14 cm) long
2.992
0. 129
0.555
0.299
0.342
0.032
0.008
o
15
WAl836i
Cliickpeas(p'rbanzo beans)
'IHUP (120 g)
142.8
·5.94
27.1
5.28
, 5.76
1.368
0.142
o
358.8
0.496
0.373
264.9
ot canned
.
.
=
•
'!'Nt
W06639
Corn. sweet. on the cob
5 oz. (140 g)
12' .9
4.564
27
3.827
4.564
1.673
0.is8
WAl6764 .
Corn. whole kernel
'I, cup (80 ml)
47.6
1.'692
10,4
1.191
1.253 ,
0.744
0.098
WAI3620
Corn. whole kernel
'It cup (60 ml)
35.58
1.27
7.815
0.894
1.691
0.559
0.073
o
o
o
'1-105.6:<\1
Corn. whole kernel. canned
'11 cup (UO ml)
66.4
2.148
, 15.2
1.64
1,968
0.82
0.126
o
:
.~
~-
H2.3
30
IS
7. 508
22.1
21.3
WAl3608
Cucumber. slices
'I, cup (120 ml)
7.8
0.338
1.888
0.26
0.868
0.057
0.019
Juice. tomato
4 fl. oz. (120 ml)
20.7
0.924 ,
5.156
0.486
4.329
0.061
0.01
o
o
1.04
W06.3 56
W05652
Lettuce. iceberg
I large leaf. 6'1," x 4';."
(17 cm x 12 cm) 2. 1
0. 135
0.446
0. 18
0.296
0.021
0.003
o
1.5
WAli097
Lettuce. romaine
I medium leaf. 6'11" x 2'14"
(17 cmx 7cm)
1.12
O.OZI
(t2l8
0.096
0. 158
O.OLl
0.001
·0
0.8
12.2
4
)
)
)
)
)
)
)
)
)
)
)
)
)
,)
)
)
)
)
)
0)
)
)
)
(
(
(
(
(
(
(
(
(
(
(
Vegetables
Vary your veggies (continued)
Product #
Food Description
Serving Size
(
(
(
(
(
(
(
Kilocalories
(Kcal)
Protein
(g)
Carbo­
hydrate (g)
Dietary
Fiber (g)
Total
Sugars (g)
Total
Fat (g)
(
(
(
(
(
Saturated
Fat (g)
Cholesterol
(mg)
Sodium
(mg)
165.8
220.6
WA28365
Mushrooms, canned, drained
~
cup (40 g)
9.75
0.729
VJ~5
0.936
0.913
oj 13
O.CHS
WA236 I I
Okra
)I,
cup (120 ml)
17.6
1.496
3.64
2
1.92
0.136
0.036
WA28366
Olives, black
5 medium olives, 0.5 02. (15 g)
14.9
0.125
0.859
0.425
o
US2
0.179
WA28367
Olives, green
5 medium olives, 0.5 oz. (15 g)
20.6
0.146
0.544
0.468
0.077
2. 172
0.288
o
o
o
o
WA25994
Onion, slice
'A" (0.64 cm) thiCk, 3',4"
; (8,26 cni) dia., 1.25 oz. (40 g)
14.2
0.39
3.31
0.602
1.5Q.3
0.035
0.015
b
1.418
WA25987
Pea pods
'Ii cup (120 ml), 3 oz. (90 g)
35.7
2.781
5.996
2.381
3.393
0.196
0.037
o
3.402
WA20489
Peas. black-eyed
99,8
6,648
17.9
5.59
OA56
0.119
o
W05647
Peas, frozen
'h cu~ (~20 ml)
'I, cup (120 ml)
. 2.838
51.6
3.497
9.125
3.015
3.35
0.268
0.044
25.8
i.749
4.563
1.508
1.675
0::[:3'4
0.022
6
0.258
1.392
0.51
0.72
0.051
0.017
o
o
o
9.3
0.297
1.809
0.63
1.26
0.09
0.008
O.
1.2
159.9
3.572
35.9
3.572
2.603
0.255
0.037
o
11.9
0,966 .
.4.5).6
WAI3621
Peas, frozen
~ cup (6b.ml)
WAI5275
Pepper, green
3 rings, '.4" (7.5 cm) each
WA23613
Pepper, red
W05766
Potato, baked, opened
-.3 riilgs. ~" (7.5 em) each
602. (175 g)
4.8
124.7
3.44
72.4
36.2
0.9
W051132
. Potatoes, Fri!I1ch fries
120
1.902
is,7 .
0.757
o
18
WAI8281
Potatoes, French fries
',4 cup (ISO ml)
170.1
2.696
26.5
2.722
1.369
6.43
1.073
o
25.5
WA2'1625
POtatoes, FrenddrleS, baked,
liomeStyie
4 oz. (115 g)
. I<JS
lOl6
32.6
2.948
0,318
5.919
u61
O.
36.3
WA21348
Potatoes, hash browns
I cup (240 ml)
413.4
4.68
54.8
4.992
2.324
19.5
2.228
o
533.5
WA21284
Potat~~: j,;sh broWns
'Ii cup (liO ri\1)
206.7
2.34
27.4.
2.496
U'62
9.766
1.114
o
' 266.8
WAI8285
Potatoes, mashed
I cup (240 ml)
174.3
4.032
36.8
3.15
3.171
1.197
0.634
4.2
634.2
W06643 .
PotatoeS;.mashed
'I, cup (120 ml)
.87.1
2.016
18,4
1;575
1.585
0.598 .
OJI7
2.1
317,.1
WAI3619
Potatoes. mashed
',4 cup (60 ml)
43 .6
1.008
9.203
0.787
0.793
0.299
0. 159
LOS
158.5
102.6
3.098
19.8
1.691
1.647.
1.296
0.653
2.974
480.2
WA26765
WA24143
;...v07364 ;
W05827
'fiot:ltll'es. mashed with gravy
Potatoes. red, boiled
,,·Sa!ad. tossed
Spinach, cooked
'I, cop (126 ml) . '
'Ii cup (120 ml) with
2 tbsp. (30 ml) gravy
1.92
59.5
1.607
13.5
1.446
1.097
0.119
0.03
o
15.3
(i60 ml)
13. 1
0.723
2.752
0.962
1.835
0.144
.0.018
.0
S.776 ..
'I, cup (I 20 ml)
20.7
2.673
3.375
2. 16
0.387
0.234
0.038
o
302. (90 g)
% cup
WA21285
Squash, winteriacorn.cooked
I cup (24Qcml)
114.8
2.296
29.9
9.02
6.16
0.287
0.059
o
WA28370
Sweet potatoes, French fries
402. (115 g)
190.5
1.882
24.3
3.402
7.893
9.886
2.461
o
WA29093
Sweet potatoe$, mashed
'Ii cup ( 120 ml~4,5 ,02. ( 128 g)
128.8
2.524
29:6
2. 117
6.949
0.255
0.052
o
W05763
Tomato. slice
3" (7.5 cm)
4.86
0.238
1.05
0.324
0.71
0.054
0.008
W07408
Tomato, whole, fresh
medi'urn, 3" (7.5 em)' dia.
32.S
1.602
7.08
2.184
1·787
0.364
0.051
WA03075
Turnips. diced. with tops
'Ii cup (120 ml)
18.2
0.585
4.179
1.17
2.47
0.065
0.007
WAI8314
Yam
'I,
cup (f20 rt;1)
78.9
1.013
18.7
2.652
0.333
0.095
0.02
WA28131
Yam. chunks
'Ii cup (120 ml)
78.9
1.013
18.7
2.652
0.333
0.095
0.02
5
,
o
o
o
o
o
63
8.2
---.,­
376.5
95.6
1.35
9.i
43.5
5:44
5,44
Fruits
Kilocalories
(Kcal)
Protein
(g)
Carbo­
hydrate (g)
Dietary
Fiber (g)
Total
Sugars (g)
Total
Fat (g)
2'1," (6 cm), 4 oz. (112 g)
59
0.295
15.7
2.722
11.8
0.193
0.032
Product #
Food Description
Serving Size
WAl0487
Apple
Saturated Cholesterol Sodium
Fat (g)
(mg)
(mg)
WAl36 14
Apple; Golden Delicious
2l!.o" (7 cm). 6 OL ( 170 g)
88.5
0.442
23.5
4;082
17.7
0,289
0.048
WA I6084
Apple; medium
2%" (7 cm), 6 oz. (170 g)
88.5
0.442
23.5
4.082
17.7
0.289
0.048
o
o
o
W07402
Applesauce, canned,
unsweetened
'I, cup (120 ml)
51.2
:0.207
13.7
1.342
11.3
0.122
0.01
o
WAI9038
Apricots, fresh, whole
2 apriCOts, 2" (5 cm) dia.
33.6
0.98
7.784
1.4
6.468
0.273
0.019
W.06712
Banana, half, without skin
~ mediu~. -3 OL J85 g)
75.7
0.927
19.4
2.211
10.4.,
0.281
0.095
9.784
0.264
0.09
1.701
20.3
1.134
. I JO.I
'.2.:44
1.701
WAl4922
Banana, sliced
'I, cup (120 ml). 2.75 oz. (80 g)
71.2
0.872
18.3
2.06
WAOO749
Ihnana, wilole, without skin
Medium, 6 Oz. ( 170 g)
151.4
1.854
38.9
4.423
20.8
0.561
0.191
WAl4918
Blackberries
I cup (240 ml). 4~25 oz. (120 g)
51.6
1.668
11.5
6.36
5.856
0.588
0.017
WAl0486
Blueberries
'Acup (180 mlj
63.3
0.821
16.1 .
2.664
ILl
.. 0.336
0,031
WA03488
Cantaloupe, slice
6.8 oz. (193 g) with rind
58.7
1.429
13.9
1.531
13.4
0.323
0.087
o
o
o
o
o
o
o
WAl8363
Cranberry sauce, with
whole 'berries
V. Clip (70 g)
· 105.7
0. 14
27.2
0.1
265
0. 105
0.009
o
W06635
Grapefruit, pink, half
'I" 3%" (9 cm) dia.
36.9
0.677
9.225
1.353
8.475
0. 123
0.017
o
o
WA18844
G,rapes, green
15 grapes, 3 OL (84 g)
58.7
0.612
15.4
0]65 '
13.2
0. 136
0.046
·0
1.701
WAl6760
Grapes. red
15 grapes, 3 oz. (84 g)
58.7
0.612
15.4 .
0.765
13.2
0. 136
0.046
o
1.701
WA36762
Honeydew, slice
Medium, 10.2 Oz. (290 g) wit!l·'rind;:6oz: (170 'g)
melon only, approx. I cup (240 ri'iIJ if cubed
61.2
0.919
fS.S:
1.-361
13.9 ·
0.238
'0.065
o
3<t.6
WAI3608
Juice, apple
4 f1. 0z. (120 ml)
57
0. 124
14
0.248
11 .9
0.151
0.027
0
4.96
0.242 .
,0.041
0
.'7.44
,-:
"_.w
r'......
w
w._"'-.....
n
....:.
0.7
0.85
0.8
1.2
11.1
27.2
~
WAI6049
juice, alJ,ple
6 fl. 0z:'(1.8!,m1)
85.6
0. 186
21
0.372
17.9
WAI6046
juice, grape/cranberry
6 fl. oz. (180 ml)
114
0. 17
29. 1
0. 17
25.7
o
o
0
3.402
W06355
JulCe,orange
4fCo:i; (120 inl)
55.8
0~868 ,
12.9
0.248
10.4
0.25
0~3
0
124
"-f
WAI6047
juice. orange
6 fl. oz. (180 ml)
83.7
1.302
19.3
0.372
14.6
0.37
0.045
0
1.86
WAlllil3
KiWi, whole, peeled
I W (4 cm) dia.
42.1
0.787
10. 1
2.07
6.203
0,359
0.02
0
2.07
WA28364
Mango chunks
'I, cup (120 ml)
49.5
0.676
12.4
1.32
11.3
0.313
0.076
0
0.825
WoS929
Orange,.navel, peeled
sm~1i. 2'I2"(6,cm)dia.
61.7
1.147
15.8
2.772
11.9
0.189.
0.021
0
1.26
WAl7614
Oranges. mandarin
'I, cup (120 ml)
0.676
12.4
1.32
11.3
0.313
0.076
0
0.825
W05654
Peach, canned
".­
~ halves, 2" (5 .qn:) :di~.
49.5
8U
1.235
22.7·
2.548
2QI
0.059
0:008
0
WA09748
Peach. fresh. whole
2%" (7 cm) dia., 4 oz. (114 g)
44.2
1.032
10.8
1.701
9514
0.283
0.022
o
WAI,5278
Pear: B-~rtiett, whole
4" (10 cm), 6.5 GZ.{ 185 g)
106.9
0.7
28.5
5.11:3
III
0.221
' 0.011
o
·.. ·:. 1.843
W05655
Pears, canned
2 halves
76
0.517
19.7
2.432
1~7
0. 106
0.006
6.08
41.2
0,446
1.0.8
1.1 55
8.126
0.099
0.007
0.825
48
0.336
12.6
0.64
115
0.064
0.005
o
o
o
60.7
0.924
15. 1
1.848
13, 1
0.37
0.022
o
0
WAl76 I 3
'I, cup (120 ml)
Pineapple, chunks
Pineapple. slices
W06633
2.8 oz.
, Plums, fresh
WA09749
n
2 plums, 2" (5 em) dia.
'.
~t:-
6
)
)
)
)
)
)
)
)
)
)
)
)
)
)
..
7.84
0
0.8
(
(
(
(
r~
2L
Fruits
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
Focus on fruits (continued)
Kilocalories
(Kcal)
Protein
(g)
Carbohydrate (g)
Dietary
Fiber (g)
Total
Sugars (g)
Total
Fat (g)
3me<lium
30.3.
0,272
7.961
0.879
,7.082
0.045
Product #
Food Description
Serving Size
Wf-09747
Prunes, cook~
Raisins
Saturated Cholesterol Sodium
Fat (g)
(mg)
(mg)
0.003
o
0.283
1.994
2 tbsp. (30 ml)
54.2
0.556
14.4
0.671
10.7
0.083
0.011
o
WAI5276'
, Raspberries
I cup (240mQ
64
1.476­
'14.7
7:995
5.437
0:799.
0.023
o
1.23
W06357
Strawberries, whole
6 strawberries
23
0.482
5.53
1.44
3.355
0.216
0.011
0.72
WAM75 I
Watermelon cubes
I V. cup (300 ml)
57
1.1 5;9
14.3
,
0.76
11 .8
0•.285
0.03
WAI6960
Watermelon wedge
5.5 oz. ( 160 g)
48
0.976
12. 1
0.64
9.92
0.24
0.026
o
o
o
W06685
Fats
Know your fats
Product #
Food Description
Serving Size
WA2S950
Butter
I tbsp. ( 15 ml)
Kilocalories
(Kcal)
Protein
(g)
Carbohydrate (g)
Dietary
Fiber (g)
Total
Sugars (g)
Total
Fat (g)
Saturated
Fat (g)
0
0.009
11 .5
7.294
WA02349
Butter pa~
5 patS
101.8
179.i '· '· :;V'·"
W06688
Dressing, French
I tbsp. ( 15 ml)
73.1
0.123
WA29101
Dres~lng,
Itbsp, (15 mil
72.6
;,. '0;)S5
WA20555
Gravy
I tbsp.( 15 ml)
7.78
0.55
t3nch
,
0. 121
0.009
o.~ , {'
0.015 .
0
0.015
20.3
12::8
2.493
0
2.552
7. 17
0.904
"J
0.)05
0.368
1.709
0.706
0.059
0.002
WA25977
lard
I tbsp. ( 15 mil
115.5
0
0:
0
0
WA2595 I
Margarine
I tbsp. (15ml)
100.5
0.126
0.084
0
0
WAI5282
Margarine dab
I tbsp. (15 ml)
100.1
,O.Q26
0.21S
0
WAI5318
Margarine dab
I tsp. (5 ml)
33. 1
0.091
0.008
0
--
0
· ,T._
1:9
1.6
Cholesterol
(mg)
Sodium
(mg)
30.5
101.4
-
S3.8
144
0
133.8
L2in
4.95
164.1
0.3"46
0.169
0.44
82.2
,In
5;018
12:2
0
11.3
3.767
3.92
:IU
-
12.3
2;)
0
92.9
3.702
0.695
0
30.7
.--F
0
WA167(,1
Mayonnaise
I tbsp. (15 ml)
98.9
0.152
O.J7J
0
0.066
"'--­
II
t iS?
8.142
78.4
W0669 I
Mayonnaise
I tsp. (5 ml)
18.9
0.044
1.159
0
0.313
1.62
0.238
1.261
34.5 WA24147
Oil, canola
I.tbsp. (15 mil
123.8
0
0
0
0
14
0.994
0
n
WA2S952
Oil,corn
I tbsp.(15 ml)
120.2
0
0
0
0
13.6
1.761
0
1.864
()
"
'''"""'T
-'j'
..........,:!:.,­
'.,
WA15953
---,
Oil,olive
--.~
I tbsp. (15 ml)
119.3
0
I
..
-
-" .
---.
0
,"
0
0
7
0
13.5
0.i 7
(
Dairy
Get your calcium-rich foods
Kilocalories
(Kcal)
Serving Size
Food Description
Product #
Protein
(g)
Carbo­
hydrate (g)
Dietary
Fiber (g)
Total
Sugars (g)
Total
Fat (g)
Saturated
Fat (g)
Cholesterol
(mg)
Sodium
(mg)
W.o6634
Cheese, American, slice
I oz. (3.0 g)
1.06.3
6.28
.0.454
.0
.0. 145
8.859
5.583
26.6
184.3
W.o5777
Cheese, cottage
\1. cup (6.0 ml) .
54. 1
6.557
1.407
.0
.0, 152
2.,368
1;498
7.875
212.6
WA.o4177
Cheese, cream
I tbsp. (IS ml)
5.0.6
1..095
.0.386
.0
.0..029
5..056
3.185
15.9
42.9
WA.o4168
Cheese cubes
3 cubes. 30L (90 g) total .
342.8
21.2
. 1..099
.0
.0.442
28.2 .
17·9
89.3
528;2
WAI53 17
Cheese, string
2 sticks, I oz. (28 g) each
2.01.9
12.B
1.644
.0
.0.58
16
9.469
68
362.3
VvA26i66
Cheese, Swiss, cube
I Oz. (3.0 g)
1.07.7
7.635
1.525
.0
.0.374
7.881
5,04
1.6. 1
54.4
W.o5776
Cheese, Swiss, slice
I oz. (3.0 g)
1.07.7
7.635
1.525
.0
.0.374
7.881
5..04
26.1
54.4
WA67626
C~am, whipped
2 tbsp. (3.0 ml)
17.4
.0. 1.03
.0. 14 1
.0.006
1.865
1.161
6.905
1.915
I. scoop, \1, cup (120 ml)
142.6
2.5.08
18.6
.0.792
16.7
7.26
4.488
22.4
5.0.2
I scoop, 'h ~p (120 ml)
144.7 ·
i:52
17
.0.5.04
i5.3
7.92
4.889
31.7
57.6
63.4
115.2
WAI3612
Ice cream, chocolate
. ke cream, vanilla
W.o583.o
:'0
WAI8284
Ice cream, vanilla
2 scoops, I cup (240 ml)
289.4
5..04
34
1..0.08
3.0.6
15.8
9.778
WA24148
Milk, chocolate, low fat
8 fl. ot. (240 ml)
2.07.5
7.925
25.9
2
13.9
8.475
· s :i~
W.o6354
Milk, skim
8 fl. oz. (24.0 ml)
83.3
8.257
12.2
.0
12.5
.0. 196
WA I 6.045
Milk, whole
4f1.oz.(12.o ml)
73.2
3.928
5.514
.0
6.417
W.o6353
Milk, whole
8 fl. oz. (240 ml)
146.4
7.857
II
.0
375.7
6.961
40.2
343
6..031
of frozen yogurt witl1
¥, cup ('i5Slnl) or 5~5 o~ ( 155g) .o.:IS ·oz. (7 g) cone
226.7
I· cup/8 fI. oz. (240 ml)
149.4
.
3.0
15.0
.0.287
4.9
1.02.9
3.965
2.215
12.2
48.8
12.8
7.93
4.551
24.4
97.6
.I}.o4
33;4
20.8
11.7
141.9
113.3
42.4
1.3.04
33.5
17.6
1.0.7
68.6
142.9
5.252
~9.3
.o.21l
31.5
6.1.02
3]13
2.0.3
116.4
8.5.02
11.4
.0
11.4
7.963
5.135
31.9
112.7
-,1.'
% cup (158 ml)or 5.5 ot. (155 g)
)IV~91.o3
Soft ,S!!rve custard, with cake cone
WA291.o3
¥, cup (158 ml) or 5.5 oz.(155 g)
Soft serve ice cream, with cake cone of soft serve w ith .0.25 oz. (7 g) COlje WA291.o3
Soft serve yogurt, wIth cake cone
WA08842
v.
logurt,
.
:
.
pIaon
of t~stard With .0.25 Oz. (7 g) cone .. 8
)
)
)
)
)
)
)
)
)
)
)
)
)
)
)
)
)
(
(
(
(
(
Protein Foods
(
(
,
I
(
(
(
(
(
(
(
(
(
((
(
(
(
(
(
(
(
Go lean with protein
Kilocalories
(Kcal)
Protein
(g)
Carbo­
hydrate (g)
Dietary
Fiber (g)
Total
Sugars (g)
Total
Fat (g)
Saturated
Fat (g)
Cholesterol
(mg)
Sodium
(mg)
179.1
6.627
5.7B7
3.54
1.3B9
15.8
1.214
o
0.3
54.1
3.704
0; 14~
o
1.374
127.2
18
4.634
4.339
1.641
4.212
"
355.5
254.B
9,349
'36. 1
9.28.1
o
o
o
4.17B
4.667
B.691
3.287
B.438
712.1
'12 cup (120 ml)
112.4
7.673
20.2
5.664
0.2B3
0.442
0.064
0.BB5
Beans.lima
'h cup (120 ml)
300.8
19'.1
56.4
'. 16;9 .
7.565
0.614
O.l.A3
WAIBI47
Beans, red
y, cup (120 ml)
310
20.7
56.4
14
2.052
0.975
0.142
o
o
o
WAOOB63
Beans, refried
'Il cup (120 ml)
118.4
6.917
19.6
6.678
0.29
1.588
0.597
.,, 10.1
WAHIBI
Beef cubes. cooked
3 cubes, I oz. (30 g) each.
3 oz. (85 g) total 179.5
25.4
o
o
o
7.B93
3.011
73.1
56.1
WA04167
Beef cubes, raw
122.5
17.7
·0
o
o
5.239
1.•973
50.2
53.6
o
o
9.894
3.755
63.8
29.8
13.2
.5.01
85.1
39.7
1.253
6.971
2.637
17
20B.7
()
24.8
8.503
62.9
719.5.
4.536
Product #
Food Description
Serving Size
WA23605
Almonds
Approx.23 almonds.
y, cup (60 ml), I oz. (30 g)
W05773
Bacon, strip, fried
'0;25
WAIBI50
Beans, baked, no pork
'/, cup (BO ml)
WAI9279
Beans,.baked, no pork
'h cup (160 ml)
WAIB315
Beans, kidney. cooked
WA236 I0
oz. (109)
3 cubes, I oz. (30 g) each;
3 02, (BS g) total
231
16
11
37~
W05770
Beef roast, cooked. slice
3 oz. (B5 g)
185.3
22.4
o
o
WA20490
Beef roast; cooked, sli.c e
4 oz. (112 g)
247.2
29.9
o
,.' . '0 '
W05772
Bologna. large. round slice
I oz. (30 g)
87.3
4.309
1.556
WA28360
Br:i.~~st,
grilled
3 oz. (85 g)
2B3.2
11 .7
2.424
o
o
WA2B36I
Cashews
I oz. (30 g)
162.7
4.34
9.268
0.B51
1.42
13.1
2.596
o
WA030B7
Catfish. pan-fried
3 oz. (B5 g)
129.2
15.9
o
o
o
6.817
1.521
54.4
6B
.,,'
WA03063
Chicken. barbecued
3 oz. (B5 g)
162.6
19.7
1.906
0.447
4.33B
7.869
2.153
62
177.2
W05BI9
Chicken, br:east, fried
3 oz. (B5 g)
IM.; 9
17.1
1.395
O.QB5
o
7.544
2,084 ,
75]
64.6
WAI5319
Chicken, breast, grilled. boneless.
skinless
3 oz. (B5 g)
140.3
26.4
o
o
o
3.036
0.B59
72.3
62.9
W059i7
Chicken, drumstick; fned
3 oz.(85 g)
20B.4
22.9
I.3B6
0.OB5
o
11.7
3.113
76;5
75.7
WAI9037
Chicken. nuggets
3 oz. (85 g)
279.8
14.2
11.3
0.936
0.4
19.9
3.911
33.2
592.8
W066S3
C~lcken, sliced, cooked, light meat
I oz. (30 'g)
WA29094
Chicken. strips, grilled, no skin
2 strips. 1.34 oz. (3B g) each
49
8.763
o
O'
o
222.7
12
12.9
0.9B8
0.312
l:i79 .
0.36
24. 1
2t8
13.4
2.B77
33.4
347.3
W05BIB
ChICken, thi8h, fried··'
222.B
22.8
,2.705
0.085
o
12.7
3.479
82.S
74.8
WA29097
Chicken. wings with barbecue glaze
2 wings. 1.25 oz. (35 g) each
IlLS
15.8
2.38 I
0.354
1.375
10.5
2.BII
96.4
396.2
WA27624
Cod filet, battered, deep fried
3 oz. (85 g)
147.1
14.8
'5.902
0.17
3.57
6.795
1.285
42.S
106.3
W05656
Egg. fried. sunny-side-up
I medium egg
92.5
6.27
0.405
o
0.3B2
7.043
1.975
210.2
93.B
W0576B
Egg, hard-cooked
~hmediuIDegg
3B.B
3.145
0.2B
()
0.29
2,J,S2
0.817
106
31
WAI697B
Egg. scrambled
I medium egg
B8
5.B7B
1.166
0.917
6.471
1.95
186.6
148.4
W05774
Fish patty, broiled, haddock
3 oz. (85 g)
95.3
20.6
o
o
o
0037
0:791
0.142
61.9
74
WAI9033
Fish patty. fried
2 oz. (55 g)
125.3
10.3
4.275
0.227
0.47
7.184
1.971
47.6
197.3
WAI3616
Fish sticks
4 sticks, I oi (28 g) each,
402. (115 g) total
282.4
12.5
74.
1.588
2.835
15
3.128
31.8
477.4
. 3 oz. (8~ g)
9
Protein Foods Kilocalories
(Kcal)
Protein '
(g)
Carbo­
hydrate (g)
Dietary
Fiber (g)
Total
Sugars (g)
Total
Fat (g)
. 2 oz. (60 g)
92..4
9.412
2.172
' 6.'737
69.2
11.1
2.41
2 oz. (SSg)
, 175.B
9:424
o
o
o
o
o
o
o
o
o
4.876
(55 g)
15. 1
6.112
48.2
13.2
5.011
76.5
61.2
O.
25.6
10
100.9
95.3
o
21.3
8.064
63.8
57
41B.4
Serving Size
Product #
Food Description
WA25990
Ham, ,deli sliced
W07392
Ham, slice, cold
2
WAI3610
Hamburger
'C holesterol
(mg)
Sodium
(mg)
1.665
32.3
739.4
0.816
25.5
719.5
Saturated
Fat (g)
WA12532
Hamburger, 85% lean, broiled
3 oz. (85 g)
212.6
22.1
WO~771
Hamburger. fried
4 oz.(115 g)
347
21. 1
WAI9036
Hamburger, raw
3 OL (85 g)
249.2
13.4
o
o
o
o
o
WA04166
Meatloaf, slice
3 oz. (85 g)
195.6
18.1
4.567
0.936
11.6
4.575
50.2
W06649
Peanut butter dab
I tbsp. (IS ml)
94.1
4.014
3.13
0.96
1.475
8.062
1.647
o
73.4
WAll098
Peanut butter dab
2 tbsp, (30 ml)
18B:2 ,
B.029
6.259
1.92
2.95
. '16:1
3.293
Ii
146.9
WA04170
Peanuts
10 whole, 8.5
58.5
2.368
2. 151
0.8
0.418
4.966
0.689
o
0.6
WA24144 ,
Pecans, halves
V. cup (60 nil), I
195,9
2.6
3.929
.2.722
Li25
20.4 ,
i.1S2
-0
'0
W05820
Perch, broiled
3 oz. (85 g)
102.9
20.3
o
o
1.776
0.266
45 .9
81.6
W05642
Por k Ehop: frieij"
2.5
2424
15.2.
' 0
19.7
7.208
60.2
47.5
WAI2533
Pork chop, loin, cooked
3 oz. (85 g)
161.6
24.1
o
o
o
o
o
6.515
2.318
63.8
174.4
110.3
6.294
0.595
o
o
B.9B7
3.209 .
19.3
425;2
o
o
o
3.984
1.018
62.1
48.5
I.92B
0.624 .
27.2
633.3 .
3.667
0.593
55.3
64. 1
Ii
0.482
0.054
5c<J.8
268.5
OL
OL
OL
(238 g)
OL
(30 g)
(70 g)
".
POrl~
WAl8231
sausage, precooked,
single link
fOL
WA24917
Pork tenderloin, cooked, sliced
3 oz. (85 g)
121.6
22.2
o
.2 oL.(60 g) .
66.3
10,2
i,469
(30·g) ,
123.3
21.2
o
'. 33.7
6.458
0.431.
3 oz. (85 g)
117.4
9.424
7.195
0.68
5.851
5.698
2. 163
29.8
524.8
2.5 ot. (70 g)
279.7
20.5
o
o
85.2
'229.4 '
24.8
45.9
32.3
44,6 .8
63.9
()
4.08
"r,
19,3
1.465
8 oz. (225 g)
o
o
o
o
. 7:B35
142.8
o
o
21.3
3 OL (85 g)
7.357
173.9
675.6
wA26163
Roast beef. deli slice(!
Salmon, poached
3 OL (85 g)
WOS775
Shrimp, boiled
4 shrimp, I
WA27622
Sloppy joe, ground beef in
barbecue sauce
WA03090
~pareribs,
WAI253 I
Steak, eye of round roast, cooked
WA I8280
Steak, prime db, cooked
OL
(30 g) eaCh' ,
501.2
43 .5
o
o
o
'161.6
6.458
5.318
.,
W07399
Steak, sirloin, raw, lean with fat
3 OL (85 g)
176.1
16.4
WA28JI:O
Steak, strip: grilled
8 oz. (225 g)
265.4. '
523
W05637
Steak, strip, raw
WA24180
Sun"flower kernels
0 .,
38.6 .
o
o
o
o
WA24188
roasted
1.37~ .
~-~""*'~~-
8
OL
(225 g)
'. V. cllp .{60 ml), I oz. (30 g)
Ii
11.7
4.695
57
45.9
6.101
2.341
124.7
124.7
o
o
o
o
34.9
13.2
138.3
122.5
2.971
0.743
14. 1
1.473
o
0,85
0 "
WA24142
Tilapia, baked
3 oz. (85 g)
108.9
22.2
o
o
o
2.254
0.799
48.5
47.6
WA17482
Tofu,raw
I oz; (30 g)
21.5
2.291
0.533 .
0.OB5
2.5
I.3S!;
0.196
o
:L9BS
WA20491
Tuna, canned
V. cup (60 ml)
44.7
9.821
o
0.316
0.09
11.5
130.1
Turkey. dell sliced
2 oz. (60 g)
56.1
12.9
o
o
o
WA25993
0.2B3
1.99
0.499
.0.112
24.9
437.7
WA21278
Turkey, lunch meat, large round slice 4V,"' (II em) dia" I 02 (30 g)
29.5
4.839
1.194
0 . 142
0.995
0.471
0. 136
12.2
287.8
WA136~6
Turkey, slice,. light meat, cooked
2
79.4
11.1
o
o
0.669
0.215
48.B
31.B
W07144
Weiner, single link
1.5 oz. (40 g)
129.7
4.903
0.731
1.021
o
o
11.8
4.58
21.3
476.3
OL
(55 g)
10
)
)
)
)
)
)
)
)
)
)
)
)
)
)
)
j
)
(
(
(
(
(.
Discretionary Foods
(
(
(
(
(
(
(
(
(
(
(
(
(
(
(
Limit intake of foods with extra fats and added sugars
Product #
Food Description
Serving Size
WA08845
8eer
12 fl. oz. (360 ml)
Kilocalories
(Kcal)
Protein
(g)
Carbo­
hydrate (g)
Dietary
Fiber (g)
Total
Sugars (g)
Total
Fat (g)
Saturated
Fat (g)
Cholesterol Sodium
(mg)
(mg)
138.8
1.068
10.8
o
.9
0
o
o
o
14.2
82.3
WAI83L9
Brownie. unfrosted
2" (5 cm) square
III.B
1.488
12
12.5
6.984
1.757
17.5
W06682 Cake. angel food. wedge
I oz. (25 g)
73.1
1.673
16.4
0.425
8.65
0.227
0.034
o
212.3
WAI13999 Cake. chocolate with
chocolate frosting. slice
'II, of 9" (23 em) dia. cake. 4.5 oz. (126 g)
468.2
5.231
69.7
3.572
60.9
20.9
6.087
SH
426.1
WA25995
Cake. chocolate. frosted
2"x2"x I'/." (5 cm x 5 em x 4.5 em)
150.5
1.68
22.4
1.148
15.5
7.724
1.956
17.2
136.9
•. 29:8.a
268.6
2.693
39.3
1.276
JI.9
12.3
3.3
39
225
5
18
1.482
67.3
15
6.5
5.07
25
Chee$ecake
2 'A" (5.1 cm) slice. 'II, of 9"
(23 cm) dia. cake. 4.5 oz. (128 g)
409.5
7.017
32.5
0.51
27.8
28.7.
12.7
70.2
264.1
WA20556
Chocolate bar
Small. 2" x 5" (5 em x 13 cm). 1.5 oz. (40 g)
212.4
3.404
23.2
0.68
21.6
12.2
7.336
9.6
40.4
WAl5280
Coffee. decaffeinated
.5 fl. oz. (150 ml)
WAI9034
Cola. soft drink
12 fl. oz. (360 ml)
WA05260
Cookie. dloe()l~te chip
WAI8282
o
o
o
o
118.8
301.1
WA20492
Cake. yellow. frosted
2" x 2" x I'/." (5 Clll x 5 em x 4.5 cm)
WA03492
Candy bar
Small. 3';''' x I Vs" x 'h" (8 em x 3 em x I cm)
WA23601 o
0.142
o
o
o
0.185
39.8
o
39.8
o
o
0.003
155.4
2" dia. (5 cM)
44
0.495
5.165
0.261
3.091
2.226
0.69
Cookie. chocolate chip
4" dia. (10 cm)
196
2.2
25.6
1.16
13.7
9.982
3.06
.
o
14.8
26-7
15.7
2.404
34
10.3
2.667
14.4
180.9
WAI3655
Danish. ra~'pberry
3 oz. (90 g)
315.5
4.593
40.1
L616
WA20553
Doughnut, cake. glazed
3" (7.5 em) dia. 1.5 oz. (45 g)
191.7
2.34
22.9
0.675
23.4. .
10.6
WAI8320
Doughnut. cake. plain
3" (1.5 em) dia.: 1.5 oz. (45 g)
197.9
2.35
23.4
0.105
10.6
10.8
1.704
17.4
-256.6
W07393
83.7
1.647
19.2
o
19.2
o
17.3
0.042
17.2
o
o
o
101.2
0.063
---
=­
10.1
.0.655
0.8
0.495
0.129
0.602
0.037
19.5
0.056
5.259
O.IJ,s
4.37
0.011
M08
o
0'
o
o
o
o
4" (10.2 cm) sector; Y70f9"
(23 cm) dia. pie. 4.15 oz. (135 g) 320
2.565
45.9
2.16
21.1
14.9
5.126
o
359.1
4" (10.2 cm) sector; 'h. of 9"
(23 cm) dia.pie.4.15 02. (135
351
2.7
53.7
1.08
24.7
1.4.9
3.459
o
332. 1
Gelatin. mold
y, cup
WA20S55
Honey
I tbsp.(15ml)
63.8
WAI8112
Jelly. grape
I tbsp.(15ml}
55.6
0.074
13.8
0.22
9.7
0.014
0.002
WA25992
Ketchup'
I tbsp. (15 ml),O.5 oz. (l5g)
14.6
0.261
3.773
0.045
3.416
0.047
0.006
(120
m~
WA2599I
Mustard
WA259116
Pickle relish
I tbsp. (15 ml}.O.5
W07375 Pie. apple. 2-crust
W07376 Pie. cherry. 2-erust
I tbsp.(15 ml}.0.5 oz.(15 g)
~-~~
02.
(r5ig,;
g)
0.84
6.4
167.1
170.2
121.7
WA276 17
Pie, pumpkin/sweet potato. single crust 'Is of a 9" (23 cm) dia. pie. 5.5 oz. (155 g)
378.9
6.081
54.3
2.807
29.4
15.2
3.1
40.5
527
WA29096 Pudding. chocolate.
instant, Made with 2% tnilk
y, cup (120 ml}.4 oz. (.(j3' g)
119.1
3.572
2104
0.454
11
2.177
1.207
6.804
322.1
WA29096 Pudding. chocolate.
instant, made with skim milk
y, cup
(120 ml). 4 oz. (133 g)
104.8
3.622
21.6
0.693
17
0.441
0.212
1.887
314.7
WA29096 Pudding. chocolate.
instant, made with whole milk
,/, cup (120 ml}.4 oz. (133 g)
125.9
3515
21.3
1.134
19
3S/S
2.075
12.5
322.1
o
o
o
o
WA20555
Syrup
I tbsp. (15 ml)
52.2
o
13.4
o
11.9
0.04
0.007
WA20554
Toaster pastry. frosted
1.15 ot. (49 g)
200.5
2.398
36.3
1.072
11..1
5.205
0.775
LFOl120
Whiskey
1.5 fI.oz. (45 ml)
104.2
o
0.042
Wi he. red
4 fl. oz. (120 ml)
83.1
0.231
1.961
o
o
0.042
LFOl l 19
o
o
o
o
II
2.1
1.8
'"
213.8
o
P6S
(
Combination Foods
~_':"__ _ _ _ _ _ _ _ _ __
Kilocalories
(Kcal)
_ _ _ _ _......._
_ _ _ __
Protein (g)
Carbohydrate (g)
Dietary
Fiber (g)
Total
Sugars (g)
Total
Fat (g)
Saturated
Fat (g)
Cholesterol
(mg)
Sodium
(mg)
4.028
16.9
3.473
0
317.1
7.395
0.928
25 .5
632.4
Product #
Food description
W06648 Bread. white with peanut butter
I slice with 2 tbsp. (30 ml) peanut butter
254.7
9.939
18.9
2.52
WAl4149 Chici(en. stir fried
I cup (240 ml)indudes
3 oz. (85 g) of ehic!ain
270.3
11!7
39.5
5.8 6 5 0
Serving Size
WAI3582
Chili
I cup (240 ml)
297.7
17.4
28.1
9.594
12.9
4.28
32
1,Q43
WAl73 16 Coleslaw
Ik cup (120 OIl)
. 137.S
0.87 .
14.9
1.91
1'2.-9 •
8.25
1.244
1.91
180.5
WA03070
Collard greens with salt pork
y, cup
2. 174
2.799
1.596
0.38
11.6
4.094
12.7
200.8
... ~
(120 ml)
122.2
4.895
WA00856
Enchilada; beef
2 enchiladas
322.6
11.9
30.5
o
2.97
17.6
9.047
40.3
1.319
WAI8318
Lasagna
3" X 4" (7.5 cm x 10 cm)
287.9
18.7
29.2
2.721
4.86
10.7
5.09
34
634.8
WA I8283
Macaroni and chee$e
I cup (240 ml)
505.7
19.7
45.7
2.216
3.1
27
12.6
54.6
1;057
WAI3614
Macaroni and cheese
y, cup ( 120 ml)
252.9
9.851
22.8
1.108
1.54
13.5
6.297
27.3
528.3
WAl6759 Na<;hos with ch.e ese
161.7
4:18
15.1
1.28
0.43
9]:2
3.46
14.5
374
WA 16080
Pizza. cheese
5Y," { 14 cm) sector
562.8
21.8
60.9
4.62
5
25.8
7.892
29.4
938.7
'Pizza. pepperoni
~ oi
' 548.8
25.2
61.8
3:332
7. 193
22.3
10. 1
51
1.570
1.315
WA26768
15 to :20 tortilla cJiips. 0.75 oz. (20 g)
. with "2 tbsp. (30 ml) cheese
12" (30 cm) dia.
W073 79
Pizza. sausage and pepperoni
5Y," (14 cm) sector
520.8
17.8
54.8
2.94
3.9
25.6
6.048
27.3
WAl8368
Pot pie
10 oz. (284 g)
623.7
20.6
62,S
2.i68
).2.
32.3
11.8
59.5
1.035
WA27317
Potato salad
y, cup
130.3
1.592
17
1.544
6.533
0.98
2.895
343 .5
WAI6864 P.ice and beans
V, cup ( 158 Iftl)
10.2
42
4.86
0.504
0. 135
o
444.1
WA00867 Rice with chicken
2 oz. (60 g) chicken leg.
y, cup (120 ml) rice
196.3
19.7
22.3
0.316
0.096
2.245
0.633
48.2
42.7
WAI6982
Rice. fried
I cup (240 ml)
. '. 26,1,6
5.403
33.9
i:311
1.86
11.7
1.736
'42:4
286
Rice. Spanish. cooked
y, cup
WA00869
(120 ml)
....
WA29 100 Salad with French dreSSing
WAl9099 Salad with ranch dreSSing
..,...
213.~~~6
(120 ml)
% cup (160 ml) of s~lad with,'
I tbsp. (15 ml) of dressing % cup (160 ml) of salad with I tbsp. (15 ml) of dressing
106.6
2.2
20.3
0.8
3.6
2.1
o
o
387
86.2
0.846
5 .245
0.962
4387
7.314
0.922
o
139.576
85.7
0.878
3.752
1.067
2.203
1.853
1.221
4.95
169.876
119
5.011
12.9
0.6
1.149
5.198
2.936
13.2
303.3
188.4
5.961
22.7
1.67
7.403
8.892
1.862
o
204.4
1,106
WAl491li SandwiC," .'grilied clieese
If> s~;dW:~"
WAl49 16 Sandwich. peanut butter
and jelly
y, sandwich. 2 oz. (55 g)
WAI3628
Soup, chicken noodle
tcup (2~ ml)
74.7
4,049
9,.351
0.723
0.265
2As8
0,65,1
7.23
WAl4914
Soup. tomato
I cup (240 ml)
161.2
6. 101
22.3
2.728
12.2
6.002
2,902
17.4
744
W07386 Soup,vegtltable
' I cup (240 ml)
80.9
4.189
1l.2
1.428
3,495
1.285
0.333
4.76
466.5
W07387 Spaghetti with 2 meatballs
and sauce I cup (240 ml) cooked spaghetti
and 2 meatballs 329.8
19
39
0.999
0.22
12
3.901
89
1,009
WA24170 .
Spaghetti with 6lfteatliillls
and sauce
618A
34
67.9
. 3.38
16. 1
22.4
7;056
80.9
1,602
WAI3613
Spaghetti with sauce
y, cup (120 ml)
155
4.836
28.3
2.728
5.543
2.182
0.525
1.24
240.6
W()7388
Stew, beef with vegetables
I cup (240 ml)
218.1
11.5
.15.7
3.48
12.5
5. 15
17.1
946.6
I taco
369.4
20.7
26.7
o
20.6
11.4
56.4
802
WA00870
I cup (240 ml) .c ooked s paghettl, I cup .(240 ml) saute.
.
6 meatballs (0.5 -oz. orl4g each)
Taco. crisp
- - - 2.26
3.28
12
)
)
)
)
)
)
)
)
)
)
)
)
)
)
)
)
)
)
)
)
)
)
.)
)
)