Please
prepare your options with the help of below sheet bearing the calorie counts in
mind
Showing posts with label Food Ingredients. Show all posts
Showing posts with label Food Ingredients. Show all posts
Food Items
Food
|
Portion
|
Calories
|
Fiber
(grams)
|
slivered
|
1 tbsp
|
14
|
0.6
|
sliced
|
1/4 cup
|
56
|
2.4
|
Apple
|
|||
raw
|
1 small
|
55-60*
|
3.0
|
raw
|
1 med
|
70
|
4.0
|
raw
|
1 large
|
80-100*
|
4.5
|
baked
|
1 large
|
100
|
5.0
|
applesauce
|
2/3 cup
|
182
|
3.6
|
Apricots
|
|||
raw
|
1 whole
|
17
|
0.8
|
dried
|
2 halves
|
36
|
1.7
|
canned in syrup
|
3 halves
|
86
|
2.5
|
Artichokes
|
|||
cooked
|
l large
|
30-44*
|
4.5
|
canned hearts
|
4 or 5 sm
|
24
|
4.5
|
Asparagus
|
|||
cooked, small spears
|
|||
1/2 cup
|
17
|
1.7
|
|
Avocado
|
|||
diced
|
1/4 cup
|
97
|
1.7
|
sliced
|
2 slices
|
50
|
0.9
|
whole
|
1/2 avg.size
|
170
|
2.8
|
flavored chips (imitation)
|
|||
1 tbsp
|
32
|
0.7*
|
|
Baked beans
|
|||
in sauce (8-oz can)
|
|||
1 cup
|
180*
|
16.0
|
|
with pork & molasses
|
|||
1 cup
|
200-260*
|
16.0
|
|
Baked potato (see Potatoes)
|
|||
Banana
|
1 med 8"
|
96
|
3.0
|
Beans
|
|||
black, cooked
|
1 cup
|
190
|
19.4
|
broad beans (Italian, haricot)
|
|||
3/4 cup
|
30
|
3.0
|
|
Great Northern
|
1 cup
|
160
|
16.0
|
kidney beans,
|
|||
canned or
|
1/2 cup
|
94
|
9.7
|
cooked
|
1 cup
|
188
|
19.4
|
1/2 cup
|
118
|
3.7
|
|
canned or cooked
|
1/2 cup
|
150
|
5.8
|
pinto, dried
|
|||
before cooking
|
1/2 cup
|
155
|
18.8
|
canned or cooked
|
1 cup
|
155
|
18.8
|
white, dried
|
|||
before cooking
|
1/2 cup
|
160
|
16.0
|
canned or cooked
|
1/2 cup
|
80
|
8.0
|
(See also Green (snap) beans,
|
|||
(Chickpeas, Peas, Lentils)
|
|||
Bean sprouts, raw
|
|||
in salad
|
1/4 cup
|
7
|
0.8
|
Beet greens, cooked (see Greens)
|
|||
Beets
|
|||
cooked, sliced
|
1/2 cup
|
33
|
2.5
|
whole
|
3 sm.
|
48
|
3.7*
|
Blackberries
|
|||
raw, no sugar
|
1/2 cup
|
27
|
4.4
|
canned, in juice pack
|
|||
1/2 cup
|
54
|
5.0
|
|
jam, with seeds
|
1 tbsp
|
60
|
0.7
|
Bran meal
|
|||
3 tbsp
|
28
|
6.0
|
|
1 tbsp
|
9
|
2.0
|
|
Bran muffins (see Muffins)
|
|||
Brazil nuts
|
|||
shelled
|
2
|
48
|
2.5
|
Bread
|
|||
2 slices
|
100
|
4.0*
|
|
cracked wheat
|
2 slices
|
120
|
3.6
|
high-bran "health" bread
|
2 slices
|
120-160*
|
7.0*
|
white
|
2 slices
|
160
|
1.9
|
dark rye (whole grain)
|
|||
2 slices
|
108
|
5.8*
|
|
pumpernickel
|
2 slices
|
116
|
4.0
|
seven-grain
|
2 slices
|
111-140
|
6.5
|
whole wheat
|
2 slices
|
120
|
6.0
|
whole wheat raisin
|
|||
2 slices
|
140
|
6.5
|
|
Bread crumbs
|
|||
whole wheat
|
1 tbsp
|
22
|
2.5*
|
Broccoli
|
|||
raw
|
1/2 cup
|
20
|
4.0
|
frozen
|
4 spears
|
20
|
5.0
|
fresh, cooked
|
3/4 cup
|
30
|
7.0
|
Brussel sprouts
|
|||
cooked
|
3/4 cup
|
36
|
3.0
|
Buckwheat groats (kasha)
|
|||
before cooking
|
1/2 cup
|
160
|
9.6*
|
cooked
|
1 cup
|
160
|
9.6
|
Bulgur, soaked
|
|||
cooked
|
1 cup
|
160
|
9.6*
|
raw
|
1/2 cup
|
8
|
1.5
|
cooked
|
2/3 cup
|
15
|
3.0
|
Cantaloupe
|
|||
1/4
|
38
|
1.0*
|
|
Carrots
|
|||
raw, slivered (4-5 sticks)
|
|||
1/4 cup
|
10
|
1.7
|
|
cooked
|
1/2 cup
|
20
|
3.4
|
Catsup, see Tomatoes
|
|||
Cauliflower
|
|||
raw, chopped
|
3 tiny buds
|
10
|
1.2
|
cooked, chopped
|
7/8 cup
|
16
|
2.3
|
Celery, Pascal
|
|||
raw
|
1/4 cup
|
5
|
2.0
|
chopped
|
2 tbsp
|
3
|
1.0
|
cooked
|
1/2 cup
|
9
|
3.0
|
Cereal
|
|||
All-Bran
|
3 tbsp
|
35
|
5.0
|
1/2 cup
|
90
|
10.4
|
|
(1-1/2 oz)
|
|||
Bran Buds
|
3 tbsp
|
35
|
5.0
|
1/2 cup
|
90
|
10.4
|
|
(1-1/2 oz)
|
|||
Bran Chex
|
2/3 cup
|
90
|
5.0
|
Bran Flakes, plain
|
1cup
|
90
|
5.0
|
with raisins
|
1 cup
|
110
|
6.0
|
Cornflakes
|
3/4 cup
|
70
|
2.6
|
Cracklin' Bran
|
1/2 cup
|
110
|
4.0
|
most cereals
|
1 cup
|
200
|
8.0
|
oatmeal 3/4 cup 212 7.7
|
|||
Nabisco 100% Bran
|
|||
1/2 cup
|
105
|
4.0
|
|
Puffed wheat
|
1 cup
|
43
|
3.3
|
Raisin Bran
|
1 cup
|
195
|
5.0
|
Wheatena
|
2/3 cup
|
101
|
2.2
|
Wheaties
|
1 cup
|
104
|
2.0
|
Cherries
|
|||
sweet, raw
|
10
|
28
|
1.2
|
1/2 cup
|
55*
|
1.0*
|
|
Chestnuts
|
|||
roasted
|
2 lg
|
29
|
1.9
|
Chickpeas (garbanzos)
|
|||
canned
|
1/2 cup
|
86
|
6.0
|
cooked
|
1 cup
|
172
|
12.0
|
Coconut, dried
|
|||
sweetened
|
1 tbsp
|
46
|
3.4*
|
unsweetened
|
1 tbsp
|
22
|
3.4*
|
Corn (sweet)
|
|||
on cob
|
1 med ear
|
64-70*
|
5.0
|
kernels, cooked or canned
|
|||
1/2 cup
|
64
|
5.0
|
|
cream-style, canned
|
|||
1/2 cup
|
64
|
5.0
|
|
succotash (with limas)
|
|||
1/2 cup
|
66
|
7.0
|
|
Cornbread
|
|||
1 sq. (2 1/2")
|
93
|
3.4
|
|
Crackers
|
|||
cream
|
2
|
50
|
0.4
|
graham
|
2
|
53
|
1.4
|
Ry-Krisp
|
3
|
64
|
2.3
|
Triscuits
|
2
|
50
|
2.0
|
Wheat Thins
|
6
|
58
|
2.2
|
Cranberries
|
|||
raw
|
1/4 cup
|
12
|
2.0
|
sauce
|
1/2 cup
|
245
|
4.0
|
cranberry-orange relish
|
|||
1 tbsp
|
56
|
0.5
|
|
Cucumber, raw
|
|||
unpeeled
|
10 thin sl
|
12
|
0.7
|
2 (1/2 oz.)
|
39
|
1.2*
|
|
baked with tomatoes
|
|||
2 thick sl
|
42
|
4.0
|
|
Endive, raw
|
|||
salad
|
10 leaves
|
10
|
0.6
|
English muffins (see Muffins)
|
|||
dried
|
3
|
120
|
10.5
|
fresh
|
1
|
30
|
2.0
|
Fruit N' Fiber
|
|||
cereal
|
1/2 cup
|
90
|
3.5
|
Grapefruit
|
|||
1/2 (avg. size)
|
30
|
0.8
|
|
Grapes
|
|||
white
|
20
|
75
|
1.0
|
red or black
|
15-20
|
65
|
1.0
|
Green (snap) beans
|
|||
fresh or frozen
|
1/2 cup
|
10
|
2.1
|
Green peas (see Peas)
|
|||
Green peppers (see Peppers)
|
|||
Greens, cooked
|
|||
collards, beet greens , dandelion, kale,
|
|||
Swiss chard, turnip greens
|
|||
1/2 cup
|
20
|
4.0
|
|
3" slice
|
42
|
1.5
|
|
Lentils
|
|||
brown, raw
|
1/3 cup
|
144
|
5.5
|
brown, cooked
|
2/3 cup
|
144
|
5.5
|
red, raw
|
1/2 cup
|
192
|
6.4
|
red, cooked
|
1 cup
|
192
|
6.4
|
Lettuce
|
|||
(Boston, leaf, iceberg)
|
|||
shredded
|
1 cup
|
5
|
0.8
|
whole wheat, cooked
|
|||
1 cup
|
200
|
5.7
|
|
regular, frozen with cheese, baked
|
|||
10 oz
|
506
|
2.2
|
|
Muffins
|
|||
English, whole wheat
|
|||
1 whole
|
125*
|
3.7
|
|
bran, whole wheat
|
|||
2
|
136
|
4.6
|
|
Mushrooms
|
|||
raw
|
5 sm
|
4
|
1.4
|
sauteed or baked with 2 tsp diet margarine
|
|||
4 lg
|
45
|
2.0
|
|
canned sliced, water-pack
|
|||
1/4 cup
|
10
|
2.0
|
|
whole wheat egg
|
1 cup
|
200
|
5.7
|
spinach whole wheat
|
|||
1 cup
|
200
|
6.0
|
|
fresh or frozen, cooked
|
|||
1/2 cup
|
13
|
1.6
|
|
Olives
|
|||
green
|
6
|
42
|
1.2
|
black
|
6
|
96
|
1.2
|
Onion
|
|||
raw
|
1 tbsp
|
4
|
0.2
|
cooked
|
1/2 cup
|
22
|
1.5
|
instant minced
|
1 tbsp
|
6
|
0.3
|
green, raw (scallion)
|
|||
1/4 cup
|
11
|
0.8
|
|
Orange
|
|||
1 lg
|
70
|
2.4
|
|
1 sm
|
35
|
1.2
|
|
2 tbsp
|
4
|
0.6
|
|
1 tbsp
|
2
|
0.3
|
|
Parsnip, pared
|
|||
cooked
|
1 lg
|
76
|
2.8
|
1 sm
|
38
|
1.4
|
|
Peach
|
|||
raw
|
1 med
|
38
|
2.3
|
canned in light syrup
|
|||
2 halves
|
70
|
1.4
|
|
Peanut butter
|
|||
1 tbsp
|
86
|
1.1
|
|
homemade
|
1 tbsp
|
70
|
1.5
|
Peanuts
|
|||
dry roasted
|
1 tbsp
|
52
|
1.1
|
Pear
|
|||
1 med
|
88
|
4.0
|
|
Peas
|
|||
green, fresh or frozen
|
|||
1/2 cup
|
60
|
9.1
|
|
black-eyed frozen/canned
|
|||
1/2 cup
|
74
|
8.0
|
|
split peas, dried
|
|||
1/2 cup
|
63
|
6.7
|
|
cooked
|
1 cup
|
126
|
13.4
|
(See also Chickpeas)
|
|||
Peas and carrots
|
|||
frozen
|
1/2 package
|
40
|
6.2
|
(5 oz)
|
|||
Peppers
|
|||
green sweet, raw
|
2 tbsp
|
4
|
0.3
|
green sweet, cooked
|
|||
1/2 cup
|
13
|
1.2
|
|
red sweet (pimento)
|
|||
2 tbsp
|
9
|
1.0
|
|
red chili, fresh
|
1 tbsp
|
7
|
1.2
|
dried, crushed
|
1 tsp
|
7
|
1.2
|
Pimento (see Peppers)
|
|||
Pineapple
|
|||
fresh, cubed
|
1/2 cup
|
41
|
0.8
|
canned
|
1 cup
|
58-74*
|
0.8
|
Plums
|
|||
2 or 3 sm
|
38-45*
|
2.0
|
|
Popcorn
|
|||
(no oil, butter or margarine)
|
|||
1 cup
|
20
|
1.0
|
|
Potatoes
|
|||
Idaho, baked
|
1 sm (6 oz)
|
120
|
4.2
|
1 med (7 oz)
|
140
|
5.0 all-purpose white/russet
|
|
1 sm
|
60
|
2.2
|
|
boiled
|
1 med (5 oz)
|
100
|
3.5
|
mashed potato (with 1 tbsp milk)
|
|||
1/2 cup
|
85
|
3.0
|
|
sweet, baked or boiled
|
|||
1 sm (5 oz)
|
146
|
4.0
|
|
(See also Yams)
|
|||
Prunes
|
|||
pitted
|
3
|
122
|
1.9
|
3
|
5
|
0.1
|
|
Raisins
|
|||
1 tbsp
|
29
|
1.0
|
|
Raspberries, red
|
|||
fresh/frozen
|
1/2 cup
|
20
|
4.6
|
Raspberry jam
|
|||
1 tbsp
|
75
|
1.0
|
|
Rhubarb,
|
|||
cooked with sugar
|
|||
1/2 cup
|
169*
|
2.9
|
|
Rice
|
|||
white (before cooking)
|
|||
1/2 cup
|
79
|
2.0
|
|
brown (before cooking)
|
|||
1/2 cup
|
83
|
5.5
|
|
instant
|
1 serv
|
79
|
0.7
|
Rutabaga (yellow turnip)
|
|||
1/2 cup
|
40
|
3.2
|
|
canned
|
2/3 cup
|
15
|
3.1
|
Scallion (see Onion)
|
|||
Shredded wheat
|
|||
large biscuit
|
1 piece
|
74
|
2.2
|
spoon size
|
1 cup
|
168
|
4.4
|
Spaghetti
|
|||
whole wheat, plain
|
|||
1 cup
|
200
|
5.6
|
|
with meat sauce 1 cup 396 5.6
|
|||
with tomato sauce
|
|||
1 cup
|
220
|
6.0
|
|
Spinach
|
|||
raw
|
1 cup
|
8
|
3.5
|
cooked
|
1/2 cup
|
26
|
7.0
|
Split peas (see Peas)
|
|||
Squash
|
|||
summer (yellow)
|
1/2 cup
|
8
|
2.0
|
winter, baked or mashed
|
|||
1/2 cup
|
40-50
|
3.5
|
|
zucchini, raw or cooked
|
|||
1/2 cup
|
7
|
3.0
|
|
Strawberries
|
|||
without sugar
|
1 cup
|
45
|
3.0
|
Succotash (see Corn)
|
|||
Sunflower
|
|||
kernels
|
1 tbsp
|
65
|
0.5*
|
Sweet pickle relish
|
|||
relish
|
1 tbsp
|
60
|
0.5*
|
Sweet potatoes (see Potatoes)
|
|||
Swiss chard (see Greens)
|
|||
raw
|
1 sm.
|
22
|
1.4
|
canned
|
1/2 cup
|
21
|
1.0
|
sauce
|
1/2 cup
|
20
|
0.5
|
catsup
|
1 tbsp
|
18
|
0.2
|
Tortillas
|
|||
2
|
140
|
4.0*
|
|
Turnip, white
|
|||
raw, slivered
|
1/4 cup
|
8
|
1.2
|
cooked
|
1/2 cup
|
16
|
2.0
|
English, shelled, chopped
|
|||
1 tbsp
|
49
|
1.1
|
|
Watercress
|
|||
raw
|
1/2 cup
|
4
|
1.0
|
(20 sprigs)
|
|||
Watermelon
|
|||
1 thick slice
|
68
|
2.8
|
|
Wheat Thins (see Crackers)
|
|||
cooked or baked in skin
|
|||
1 med (6oz)
|
156
|
6.8
|
|
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