item frankfurter, beef ground beef, lean (broiled
TRANSCRIPT
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8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
1/25
Beef
Item Serving Size CarbohydratesGrams
FatGrams
Calories
Frankfurter, Beef 1 1.4 16.8 184
Ground Beef, lean(broiled or grilled)Ground Beef, extralean (broiled orgrilled))Ground Beef, regular(broiled or grilled)
4 ounces4 ounces4 ounces
000
20.98.523.5
308290328
Pepperoni 1 ounce1 slice
0 132.33
14827
Flank Steak (broiledor grilled)
4 ounces 0 14.2 256
Porterhouse Steak,prime grade (broiledor grilled)
4 ounces 0 37.6 445
Round Steak (broiledor grilled)
4 ounce 0 15 265
Sirloin Steak, lean(broiled or grilled)
4 ounces 0 9.1 229
Tenderloin Steak orRoast
1 ounce1 pound
0 6.5104
80.21283.7
T-Bone Steak (broiledor grilled)
4 ounces 0 26.5 359
Bread
Item Serving Size CarbohydratesGrams
FatGrams
Calories
Bagel, plainBagel, cinnamonraisinBagel, egg
Bagel, onionBagel, poppyseedBagel, sesameBagel, whole wheat
1 bagel1 bagel1 bagel1 bagel
1 bagel1 bagel1 bagel
71766974
686970
121.51
64.54.5
320350330330
360350360
Breads, all types,regular sliced
1 slice (1 ounce) 13 1 60 to 80
Bread, French andSourdough
1 slice (1 ounce) 16.6 1 88
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8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
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Bread, very thin sliced(diet)
1 slice 8 .5 40
Bread Crumbs, plain(dry)
1 cup 23 1 120
Eggroll Wrapper 1 each 4.5 0 23
English Muffin, plain(inc. sourdough)
1 each 27 1 135
Panko breading 1/2 cup 1 110
Pita Bread, white,whole wheat
1 (6.5" dia) 28 2 150
Spring Roll Skins orWrappers (RicePaper)
2 ounces 41 1 200
Tortilla, flour, low-fat,low carbTortilla, flour, 100%fat free
1 each1 each
1124
230
5090
Tortilla, corn, kingsize, 98% fat free
1 each 25 1 120
Won Ton Wrapper 1 each 4.6 .1 23
Cereal
Item
Serving Size
CarbohydratesGrams
FatGrams
Calories
All Bran 1/2 cup .9 79.2
Cheerios 1 cup 1.8 109.5
Corn Flakes 1 cup 24 .2 100
Corn Grits, white 1/4 cup uncooked1 cup cooked
.5
.5140145
Frosted Flakes 3/4 cup .2 119.2
Grape Nuts 1/2 cup 1.1 208
Kashi, puffed 3/4 cup 1 90
Rice Krispies 1 1/4 cups .4 124.4
Rolled Oats(Oatmeal), quick
1 cup cooked1 cup uncooked
2.35.1
145311
Raisin Bran 1 cup 1.5 186
Shredded Wheat 2 biscuits .6 156.4
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8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
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Cheese
Item Serving Size CarbohydratesGrams
FatGrams
Calories
America, processed 1 ounce .5 9 106
Blue Cheese, Danish 1 ounce .7 8.1 100
Brie 1 ounce .1 7 85
Camembert 1 ounce .1 11.9 122
Cheddar, regular 1 ounce .4 9.4 114
Cheddar, low fat 1 ounce 0 5 80
Chevre 1 ounce 7.1 88
Cottage Cheese,regular
1/2 cup 4 5 117
Cottage Cheese, 2%low-fat
1/2 cup 4 2 100
Cottage Cheese, fat-free
1/2 cup 3 0 70
Cream Cheese,regular
1 ounce3-ounce package
.82.3
1029.6
99297
Cream Cheese, lightor low fat
1 ounce 2 5 65
Cream Cheese, fat-free
1 ounce 2 0 27
Edam Cheese 1 ounce .4 7.9 101
Feta Cheese, cow orsheep
1 ounce 1.2 6 75
Fontina Cheese 1 ounce .4 8.8 110Goat Cheese 1 ounce 9 103
Gorgonzota 1 ounce 9.6 109
Gouda 1 ounce .6 8 101
Gruyere 1 ounce 9.2 117.1
Havarti 1 ounce .3 10.4 117
Laughing Cow,Creamy Swiss, Light
1 wedge 2 35
Monterey Jack 1 ounce .2 9 106
Mozzarella, whole
milk
1 ounce .6 6.1 80
Mozzarella, part skim,low moisture
1 ounce .8 4.9 79.4
Parmesan Cheese 1 ounce .9 7.3 111
Parmesan Cheese,grated
1 tablespoon1/ounce
.21.1
28.5
23129
Provolone 1 ounce .6 7.7 100
Ricotta, whole milk 1 ounce .9 3.7 49
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8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
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Roquefort 1 ounce .6 8.9 102
Swiss 1 ounce 1 7 100
Chocolate
Item Serving Size CarbohydratesGrams
FatGrams
Calories
Chocolate, 62%,semi-sweetChocolate, dark,70%, bittersweetChocolate, extra dark,82%Chocolate, whiteChocolate,unsweetened (baking)Chocolate Chips,semi-sweet
1 ounce1 ounce1 ounce1 ounce1 ounce1 tablespoon
17141215910
9121310.5154.5
14017018016213580
Chocolate Syrup,fudge-typeChocolate Syrup, light
2 tablespoons2 tablespoons
2412
30
13350
Hot Fudge Topping,regular
2 tablespoons 14 4 100
Cocoa, dry powder,unsweetened
1 tablespoon1 cup
347
112
12197
Coffee Drinks - Starbucks Coffee
Item Serving Size CarbohydratesGrams
FatGrams
Calories
Starbucks, CarmelFrappuccino Coffee,no whip
16 fluid ounces 280
Starbucks, CarmelFrappuccino Coffee,whip
16 fluid ounces 430
Starbucks, Carmel
Frappuccino Coffeeonly
16 fluid ounces 260
Starbucks, CaffeLatte, non-fat milk
16 fluid ounces 165
Starbucks, CaffeLatte, whole milk
16 fluid ounces 14 260
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8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
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Starbucks, Caffe auLait, whole milk
16 fluid ounces 8 140
Starbucks, Caffe auLait, non-fat milk
16 fluid ounces 0 90
Starbucks, CaffeAmericano, wholemilk
16 fluid ounces 0 15
Starbucks, CaffeMocha, whole milk,whip
16 fluid ounces 22 400
Starbucks, CaffeMocha, non-fat milk,whip
16 fluid ounces 12 330
Starbucks, CaffeMocha, non-fat milk,
no whip
16 fluid ounces 2 220
Starbucks,Cappuccino, wholemilk
16 fluid ounces 8 150
Starbucks,Cappuccino, non-fatmilk
16 fluid ounces 0 100
Condiments - Cooking Ingredients
Item Serving Size CarbohydratesGrams
FatGrams
Calories
Baking Powder,double-actingBaking Soda
1 teaspoon1 teaspoon
20
00
80
Beef Broth or Stock,fat-free
1 cup 0 16.8
Cornstarch 1 tablespoon 7.3 0 30
Cream of MushroomSoup, 98% fat-free 1/2 cup 9 2.5 70
Cream of MushroomSoup, regular
1/2 cup 9 6 100
Cream of Tartar 1 teaspoon .6 0 2
Gelatin, unflavoredGelatin, flavored,
1 package (Knox)1 (.6-ounce) pkg
00
00
256
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8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
6/25
sugar-free
Horseradish. prepared1 teaspoon 0 0 5
Ketchup (Catsup) 1 tablespoon1 cup
464
00
15240
Mayonnaise, regular 1 tablespoon 0 11 64Mayonnaise, lightMayonnaise, reducedfatMayonnaise, fat free
1 tablespoon1 tablespoon1 tablespoon
122
500
502011
Mayonnaise, WeightWatchers, light
1 tablespoon 1 5 50
Mustard, Dijon 1 tablespoon 1 0 18
Mustard, yellow 1 tablespoon 1 .1 10
Olives, Kalamata,
pittedOlives, Spanish,green with pimiento
4 olives
2 olives
2
1
4.5
1
45
15
Onion PowderOnion SaltOnion Soup Mix, dry
1 teaspoon1 teaspoon1 package (4tablespoons)
1.8.424
002
51118
Nori, toasted seaweed1 sheet 2 0 10
Pickle, bread &butter, slicesPickle, dill
1 ounce1 medium (33/4")
4.72.7
.11
2012
Pickle, sweet 1 large (3") 11.1 .1 41
Pickle, relish sweet 1 tablespoon 2.9 .2 114
Salsa 2 tablespoons1 cup
116
00
648
Sour Cream, regularSour Cream, light
2 tablespoons (1ounce)2 tablespoons (1ounce)
22
63
6140
Sour Cream, fat-free 2 tablespoons (1ounce)
2 0 20
Soy Sauce 1 tablespoon1/4 cup
13.2
0.1
1135
Vanilla Extract 1 teaspoon .3 0 10
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8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
7/25
Vinegar, ciderVinegar, balsamicVinegar, raspberryVinegar, rice
1 tablespoon1 tablespoon1 tablespoon1 tablespoon
.4
.6
.7
.6
0000
2572
Wasabi, powder 1/4 ounce 4.9 0 24
Worcestershire Sauce 1 teaspoon 1 1 5
Yeast, Bakers, active-dryYeast, Bakers, rapidrise
1/4 ounce1/4 ounce
2.73
.30
2020
Crackers
Item Serving Size CarbohydratesGrams
FatGrams
Calories
Graham 2 full crackers (8squares)1 cup crushed
24 3 14055.3
Melba Toast, plain 1 round 3 .4 11.7
Norwegian Flat Bread 1 each .1 21.2
Rye Krisp 2 triple crackers 11 .1 45
Saltines 5 crackers1 oyster cracker
1 cup crushed
11 2.1
8.3
704.3
303.8Wasa rye crisp bread 1 each .1 36.6
Dairy
Item Serving Size CarbohydratesGrams
FatGrams
Calories
Buttermilk, dry 1 tablespoon 3.2 .4 25
Buttermilk, 1% fat 1 cup 11.7 2 99
Chocolate Milk,regular
1 cup 26 8 210
Chocolate Milk, lowfat 2%
1 cup 26 5 180
Chocolate Milk, lowfat 1%
1 cup 26 3 160
Chocolate Milk, fat 1 cup 26 2 150
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8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
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free
Coconut Milk, canned 1 tablespoon .4 3.2 30
Coconut Milk, light 1 tablespoon .1 1 10
Condensed Milk 1/3 cup 56 8 320
Cream, half & halfCream, 25% fatCream, whipping,heavy
1 cup1 cup1 cup
10.48.36.6
27.859.888
315583821
Evaporated Milk,whole
1/2 cup 12 10 170
Evaporated Milk, skim 1/2 cup 14 .3 100
Milk, whole 1 cup 11.4 9 157
Milk, 2% fat 1 cup 11.7 5 121Milk, 1% fat 1 cup 11.7 2.6 102
Milk, fat-free or skim 1 cup 11.9 .4 86
Sour Cream, regularSour Cream, light
2 tablespoons (1ounce)2 tablespoons (1ounce)
22
63
6140
Sour Cream, fat-free 2 tablespoons (1ounce)
2 0 20
Soy Milk 1 cup 4.3 4.6 79
Yogurt, Plain (regular)1 cup 10.6 7 139
Yogurt, Plain (low fat) 1 cup 16 4 144
Yogurt, Plain (non fat)1 cup 16 0 127
Eggs
Item Serving Size CarbohydratesGrams
FatGrams
Calories
Egg, large 1 .6 5 75
Egg White, largeEgg Whites
1 egg white1 cup egg whites
.32.5
00
17121
Egg Yolk, large 1 .3 5 59
Egg Substitute, liquid 1/4 cup (equals 1egg)
1 0 25
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8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
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Fats, Oils & Spreads
Item Serving Size CarbohydratesGrams
FatGrams
Calories
Butter, regular 1 teaspoon
1 tablespoon1/4 cup1 stick or cube (4oz)
0
000
4
114492
33
100400813
Butter, whipped 1 tablespoon 8 67
Ghee 1 ounce 0 28 249
Lard 1 tablespoon1 cup
00
12.8205
1151849
Oils (canola, corn,olive, safflower,
soybean, sesame,grapeseed)
1 teaspoon1 tablespoon
413.6
514
40120
Oils, (almond,hazelnut, sesame,etc)
1 tablespoon 0 14 120
Peanut Butter,smoothchunk style
2 tablespoons2 tablespoons
6.66.9
1616
188188
Peanut Butter,reduced fat
1 tablespoon 6 95
Shortening,
vegetable, regular, orbutter flavor
1 tablespoon 0 12.8 110
Flour
Item Serving Size CarbohydratesGrams
FatGrams
Calories
All-Purpose Four,unsifted
1 cup1 tablespoon
955.9
1.20
45528.4
Bread Flour 1 cup 99 2 495
Cake Flour 1 cup 88 0 400
Corn (Semolina) Flour3 tablespoons 23 0 110
Oat Flour, blend 1 cup 81 3 390
Potato Starch 1 tablespoon 10 0 40
Rice Flour 1 cup 124 4 560
Rye Flour, lightRye flour, dark
1 cup1 cup
8288
11
374440
Soy Flour. low fat 1 cup 33.4 2.4 287
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8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
10/25
Tapioca Flour 1/4 cup 26 0 100
Whole Grain Flour 1 cup 87 2 407
FruitsItem Serving Size Carbohydrates
GramsFatGrams
Calories
Apple, raw 1 medium 21.1 .1 81
Apple cider, canned orbottledApple juice,unsweetened
6 ounces6 ounces
2021.7
00
8587
Applesauce, canned,unsweetened
1/2 cup 15 .2 56
Apricots 3 medium 11.8 .4 51
Avocado 1 ounce1/4 medium1 medium1/2 cup, pureed
2.13148.5
55302.8
4655324185
Banana 1 medium1/2 cup mashed
26.726.4
.6
.6105104
Blackberries 1/2 cup 9.2 .3 37
Blueberries 1/2 cup 10.2 .3 41
Boysenberries 1/2 cup 9.2 .3 37
Cantaloupe 1/2 medium1/2 cup cubed
22.36.7
.7
.29429
Cherries, sweet w/opitsCherries, sour w/opits
1/2 cup1/1 cup
129.4
.7
.25239
Cherries, dried, tart 1/4 cup 43 0 140
Cherry, Maraschino 1 each 2 0 8
Cranberries, whole,raw
1/2 cup 6 .1 23
Cranberry Juice,cocktail
6 ounces 26 0 110
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8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
11/25
Cranberry Sauce,canned, sweetened
1/2 cup 53.7 0 209
Currents, dried 1 cup 107 0 408
Dates, pitted, raw 1 cup pitted &chopped1 date
1346
.70
50223
Figs, raw
Figs, dried
1 small1 medium1 large
10 figs
81012
122.2
000
2.2
303747
477
Grapefruit, pink orred
1/2 medium1/2 cup sectionsw/juice
1611.1
.1
.16043
Grapefruit Juice, fresh6 ounces 17 .1 72
Grapes, fresh 1 cup 15.8 .3 62
Grape Juice, cannedor bottled
1 cup 37.8 .2 154
Honeydew Melon 1/10 medium1/2 cup cubed
11.87.8
.1
.14630
Kiwifruit 1 medium1 large
11.313.5
.3
.44655
Lemon
Lemon Peel (Zest)
Lemon Juice, fresh
1 medium1 large
1 teaspoon1 tablespoon
1 tablespoon1/2 cup
5.47.8
.31
1.310.5
.2
.3
00
00
1725
00
430
Lime
Lime Juice, fresh
1 medium
1 tablespoon1/2 cup
7.1
1.420.4
0
00
20
433
Mango 1 medium1/2 cup sliced
35.214
.6
.213554
Nectarines 1 medium1/2 cup sliced
168.1
.6
.36734
Orange, navel 1 medium 15.4 .2 62
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8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
12/25
Orange Peel, Zest 1 teaspoon1 tablespoon .5
1.5
00
00
Orange Juice, freshOrange Juice, FreshOrange Juice, cannedor bottled
6 ounces1/4 cup6 ounces
19.36.418.4
.4
.1
.3
8327.678
Papaya
Papaya Nectar,canned or bottled
1 medium1/2 cup cubed6 ounces
29.86.927.2
.4
.13
11727107
Peach 1 medium 9.7 .1 37
Peach, canned in lightsyrup
halves 18 .1 68
Peach, canned inwater
halves 7.5 .1 29
Pear 1 medium orlarge
25.1 .7 98
Pear, canned in lightsyrup
halves 19 .1 72
Pear Nectar halves 16 .1 62
Pineapple, fresh,trimmed
1 slice (3/4"thick)1/2 cup diced
10.49.6
.4
.34239
Pineapple cannedwater-packed
1 cup (crushed,sliced or chunks)1 slice or ring
.20
78.715
Pineapple Juice,canned or bottled
6 ounces 25.8 .2 104
Plum, fresh, pitted 1 ounce 3.7 .2 16
PomegranatesPomegranate Juice
1 pomegranate(3-3/8" dia)8 ounces
3638
00
105150
Prickly Pear, fresg 1 medium 9.9 .5 42
Prunes, dried 10 each 52.7 .4 201
Prune Juice, canned
6 ounces
33.5
.1
136
Raisins, seedless 1/2 cup (notpacked)1/2 cup (packed)
57.565.6
.3
.4219249
Raspberries, freshRaspberry Juice,canned or bottled
1/2 cup8 ounces
7.130
.30
31120
Strawberries, fresh 8 berries 0 50
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8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
13/25
1/2 cup 5.2 .3 23
Tangerine 1 medium 9.4 .2 37
Watermelon 1/2 cup diced 5.7 .3 25
Herbs & Spices
Item Serving Size CarbohydratesGrams
FatGrams
Calories
Allspice, ground 1 teaspoon1 tablespoon
1.44.3
.2
.5516
Basil, FreshBasil, Dried
2 tablespoons1 teaspoon
0.9
00
12
Bay Leaf 1 teaspoon
1 tablespoon
.2
1.4
0
.2
2
6Capers, drained 1 tablespoon 0 0 2
Chili Powder 1 teaspoon1 tablespoon
1.44.1
.41.3
624
Cinnamon, ground 1 teaspoon1 tablespoon
1.85.4
.1
.2618
Cloves, ground 1 teaspoon1 tablespoon
1.44
.41.3
721
Coriander Leaf(Cilantro), dried
Coriander Seed
1 teaspoon1 tablespoon1 tablespoon
.3
.92.8
0.1.9
2515
Cumin Seeds 1 tablespoon 2.7 1.3 23
Curry Powder 1 teaspoon1 tablespoon
1.23.7
.3
.9620
Dill Weed, dried
Dill Weed, freshDill Seeds
1 teaspoon1 tablespoon1 cup sprigs1 tablespoon
.61.7.63.6
01.11
38420
Garlic Powder
Garlic Salt
1 teaspoon1 tablespoon1 teaspoon
1.16.1.4
0.10
9283
Ginger, ground 1 teaspoon1 tablespoon 1.33.8 .1.3 619
Ginger Root 1 ounce5 slices
4.31.7
.2
.1208
Marjoram, dried 1 teaspoon1 tablespoon
.41
.01
25
Nutmeg, ground 1 teaspoon1 tablespoon
1.13.5
.82.5
1137
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8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
14/25
Oregano, dried 1 teaspoon1 tablespoon
13
.1
.3618
Paprika 1 teaspoon1 tablespoon
1.23.9
.3
.9620
Pepper, Black, groundPepper, Red OrCayenne, groundPepper, White
1 tablespoon1 tablespoon1 tablespoon
4.234.9
.2
.9
.2
161721
Rosemary, freshRosemary, dried
1 tablespoon1 tablespoon
02.1
.1
.5211
Saffron 1 teaspoon .5 0 2
Sage, ground 1 teaspoon1 tablespoon
.41.2
.1
.326
Salt, iodized or non-
iodized
1 teaspoon
1 tablespoon
0
0
0
0
0
0
Thyme, dried
Thyme, fresh
1 teaspoon1 tablespoon1 teaspoon
.92.60
.1
.30
4121
Lamb
Item Serving Size CarbohydratesGrams
FatGrams
Calories
Lamb, blade chop 1 chop 6 128Lamb, ground 4 ounces 26.5 318.7
Lamb, loin chop(lean)
3 ounces 5.3 124
Lamb, rib chop (lean)3 ounces 7 136
Lamb, shoulder (lean)3 ounces 4.9 116
Meats, Misc.
Item Serving Size CarbohydratesGrams
FatGrams
Calories
Braunschweiger (liversausage)
1 ounce 9.1 101.8
Deer, Tenderloin 3 ounces 2 127
Elk, Tenderloin 3 ounces 2.9 138
Pepperoni 10 slices (2 12 273
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8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
15/25
ounces)
Polska Kielbasa(Healthy Choice)
2 ounces 2.5 80
Smoked Sausage(Healthy Choice)
2 ounces 2.5 80
Smoked TurkeyKielbasa, 95% fat free
2 ounces 3 70
Nuts & Seeds
Item Serving Size CarbohydratesGrams
FatGrams
Calories
Almonds, whole, dryroasted
1 each1 ounce (23nuts)1 cup
0628
1172
1161826
Almonds, slicedAlmonds, slivered
1 cup1 cup
1821
4755
531624
Brazilnuts, whole,shelledBrazilnuts, whole,shelled
1 ounce (6-8nuts)1 cup
3.517
1993
183918
Caraway Seeds 1 teaspoon1 tablespoon
1.13.3
.31
722.3
Cashews, dry roasted 1 ounce1 cup (halves &whole)
945
1363
162796
Fennel Seeds 1 teaspoon1 tablespoon
1.13
.3
.9720
Filberts (hazelnuts),whole
Filberts (hazelnuts),chopped
1 each1 ounce1 cup
1 cup
4.420.7
17.6
.81884
72
8.7179853
727
Macadamia, whole &halves
1 ounce (10-12nuts)
3.9 21 199
Peanuts, cooked &shelled
1 ounce1/2 cup
612
6.236
90.2414
Peanuts, dry roasted 1 ounce 5 14 160
Peanut Butter, 2 tablespoons 6.6 16 189
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8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
16/25
creamy or smooth
Peanut Butter, low-fat2 tablespoons 2.5 100
Pecan, halves 1 ounce (20
nuts)
5 20.4 190
Pine Nuts 1 ounce1 tablespoon
41.4
145
14651
Pistachios 1-ounce (47nuts)1 cup
731.8
13.761.9
164739
Poppy Seeds 1 teaspoon1 tablespoon
1.33.9
14.946.9
Sesame Seeds,
toasted
1 teaspoon
1 tablespoon
.9
2.1
1.5
4.5
10
52
Tahini (sesamebutter)
1 tablespoon 4 8 95
Walnuts 1-ounce (14halves)1 cup (50 halves)1 cup (choppedor pieces)
5.218.322
17.56274
142784.8770
Pasta, Noodles, Rice & Grains - NOTE: 2 ounces dried pasta = 1 cupcooked pasta
Item Serving Size CarbohydratesGrams
FatGrams
Calories
Barley, raw 1 ounce1 cup
20.8135.2
.74.2
100651
Bulgur (Tabbouleh) 1 cup dry1 cup cooked
106.233.8
1.9.4
479152
Couscous 1 cup dry1 cup cooked
142.541.6
1.2.3
692201
Noodles (Chinesechow mein)
1 cup 25.9 13.8 237
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8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
17/25
Noodles (Japanesesoba, somen, rice)
2 ounces dry 46 .3 200
Pasta (egg noodles,linguine, macaroni,spaghetti, spials,
lasagne, etc.)
2 ounces dry 42.6 1 212
Rice, arborio 3 tablespoons dry1 cup cooked
3453.4
.4
.5150241
Rice, brown long-grain
1 cup dry1 cup cooked
142.944.8
5.41.8
684216
Rice, white long grain(parboiled or instant)
1 cup dry1 cup cooked
79.435.1
.3
.3360161
Rice (glutinous orSushi)
1 cup dry1 cup cooked
151.150.8
1.5
685234
Rice, wild 1 cup raw1 cup cooked
119.835
1.7.6
571166
Pork
Item Serving Size CarbohydratesGrams
FatGrams
Calories
Bacon, cured, raw 1 thick slice3 medium slices
21.9
39
211
378Bacon, cooked 1 medium slice
3 medium slices1 pkg (12 ounce)
412.562.4
52156780
Bacon Bits 1 tablespoon 1 33
Bacon, Canadian style2 slices 4 89
Bologna, pork 1 slice1 ounce
4.65.6
56.870
Bratwurst 2-ounce link 22 256
Ground Pork 1 ounce4 ounces
623.9
74.6297
Ham, cured (butt,lean)
3.5 ounces 5 159
Ham, fresh (lean) 3.5 ounces 6 222
Ham, smoked 3.5 ounces 11 175
Luncheon meat,beef/pork
1 ounce slice 6.11 76
Pork Chop, cooked
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8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
18/25
and trimmed of fatcenter cuttop loin chopsrib chops
2.5 ounces3 ounces3 ounces
7.56.98.3
166171186
Pork Roast, cookedand boneless
Loin (tenderlooin)Roast
Rib Roast
3 ounces
3 ounces
5.7
8.6
165
182
Spare Ribs, roasted 6 medium 35 396
Tenderloin Roast(lean and roasted)
3 ounces1 pound
4.121.8
130740.8
Poultry
Item Serving Size CarbohydratesGrams
FatGrams
Calories
Chicken Broth orStock, fat-free
1 cup 0 .5 5
Chicken Breast (w/oskin)
1/2 breast 0 3 142
Chicken Leg (w/oskin)
1 leg ordrumstick
0 2 76
Chicken Meat, roasted1 cup (choppedor diced)
0 8 241
Chicken, whole, meatonly, raw
2 pounds 0 24 1006
Chicken Thigh (w/oskin)
1 thigh 0 6 109
Chicken Hotdog 1 9 116
Turkey breast,processedTurkey breast, BBQTurkey breast,roastedTurkey breast,smokedTurkey breast, white
meat, no skinTurkey, dark meat, noskin
1 ounce3.5 ounce3.5 ounce3.5 ounce3 ounce3 ounce
253457
51135115120120140
Turkey hot dog 1 8 102
Turkey, ground 4 ounces1 pound
9.437.5
169.9675.9
Turkey Kielbasa, 95%fat free
2 ounces 3 70
-
8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
19/25
Seafood
Item Serving Size CarbohydratesGrams
FatGrams
Calories
Anchovy Fillets 5 medium each(appx .7 oz)
0 2 42
Caviar 1 ounce 4.4 72
Clams, raw 1 each small1 each medium1 cup w/liquid9 large or 20small1 pound w/shells
.1
.12.21.7.7
6.710.716813350.3
Clams, canned 1 cup w/liquid 3.1 236.8
Clams Juice, canned
or bottled
1 tablespoon
1 cup
0 0
0
0
4.8Cod 3.5 ounces .3 85
Crab Meat, cooked 3 ounces1 pound1 whole crab
1.15.81.6
93.5489.3139.7
Flounder/Sole 3.5 ounces .5 68
Grouper 3.5 ounces 1 87
Halibut 3 ounces6 ounces1/2 fillet
1.93.84.7
93.5187224
Lobster 1 ounce
3.5 ounces
1
2
33
91Mussels, w/o shells 1 ounce
3 ounces.61.9
24.473
Oysters, Pacific raw 1 medium4 ounces
1.22.3
40.581
Oysters, Eastern raw 1 medium .2 8.2
Red Snapper 3.5 ounces 2 93
Salmon, AtlanticSalmon, Atlantic
3 ounces1 pound2 pounds
9.234.869.6
155.6612.51225
Salmon, Chinook
Samon, CohoSalmon, ChumSalmon, Sockeye
3 ounces
3 ounces3 ounces3 ounces
8.9
53.27.3
153
124102142.8
Salmon, smoked 3.5 ounces 9 176
Salmon, pink canned 3 ounces1 can (14 3/4-oz)
527.4
118630.5
-
8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
20/25
Scallops, raw 2 large or 5 small3 ounces1/2 pound
.2
.61.6
26.474.8199.4
Shrimp or Prawns 1 small each1 medium each1 large
3 ounces
.1
.1
.1
1.5
5.36.47.4
90
Shrimp, canned &drained
1 ounce .3 25
Trout, Rainbow 3.5 ounces 11 195
Tuna, fresh 3.5 ounces 8 177
Tuna, solid white,canned in water
2 ounces3-ounce can orpouch7-ounce can orpouch
000
112
7090180
Snacks
Item Serving Size CarbohydratesGrams
FatGrams
Calories
Beef Jerky 1 piece 2 5 82
Popcorn, 94% fat free(average mostbrands)
1/2 (1.5 oz)microwavepackage1 (3 oz)microwave
package
2856
2.55
130260
Popcorn, poppedwithout oil or butter
1 ounce dry or 1quart popped
20 1 109
Sugar and Sweeteners
Item Serving Size CarbohydratesGrams
FatGrams
Calories
Corn Syrup, light 2 tablespoons 0 120
Honey 1 tablespoon 16 0 60
Molasses, dark,unsulphured
1 tablespoon 16 0 60
Sugar, granulated 1 teaspoon(level)1 tablespoon1 cup1 cube
411.91992.56
00000
1546770923
-
8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
21/25
1 packet (2ounces)
Sugar, Bakers or
superfine
1 teaspoon 0 15
Sugar, brown 1 teaspoon1 tablespoon1/4 cup, packed1/2 cup
4121632
0000
174168136
Sugar, powdered orconfectioners,unsifted
1 tablespoon1 cup
8119
0.1
31462
Syrup, Maple 1 tablespoon 0 50
Sushi Rolls(figures are estimates as every cook makes their sushi a littledifferent)
Item Serving Size CarbohydratesGrams
FatGrams
Calories
Avocado Roll 1 roll (appx 6 to7 pieces)
11 246
California Roll 1 roll (appx 6 to7 pieces)
8.5 266
Cucumber Roll 1 roll (appx 6 to7 pieces)
0 136
Nigiri-Sushi (Fish-wrapped Sushi)
1 piece .5 30
Philadelphia Roll(salmon, creamcheese, avocado)
1 roll (appx 6 to7 pieces)
5 319
Salmon Sashimi 2 pieces, no rice 6 164
Shrimp Tempura roll 1 roll (appx 6 to7 pieces)
13 544
Spicy Tuna Roll 1 roll (appx 6 to7 pieces)
11 290
Spider Roll (fried soft-
shell crab):
1 roll (appx 6 to
7 pieces)
12 317
Tuna Nigiri 2 pieces over rice 1 240
Pickled Ginger 1 ounce 0 20
Miso Soup 1 cup 50
Sushi Rice 1 cup 3 198
-
8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
22/25
Vegetables
Item Serving Size CarbohydratesGrams
FatGrams
Calories
Argula, raw 1 pound1 oz1/2 cup
17.71.10
000
10472
Artichoke, globe 1 medium (11.3oz)1 large (14.3 oz)
13.17
00
6076
Artichoke hearts,canned & marinated
3.5 oz 6 1.5 225
Asparagus, raw 1 pound4 spears
8.92.1
.5
.15413
Beans, green (fresh)Beans, green(canned) & drained
1/2 cup1/2 cup 4.95.1 .2.1 2223
Beans, black, canned 1/2 cup15-ounce can
19 11.5
90300
Beans, Garbanzo(chick peas), canned
1/2 cup 27 1.4 143
Beans, Kidney,canned
1/2 cup 19 .4 104
Beans, lentils, ciijed 1/2 cup 20 .4 115
Beans, Lima, cooked 1/2 cup 26.8 .4 139
Beans, refried,canned, regular
1/2 cup 21 1.2 121
Beans, refriedvegetarian
1/2 cup 15 1 70
Beans, navy, cooked 1/2 cup 24 .5 129
Beets 2 medium1/2 cup sliced
16.36.8
.2
.17130
Broccoli 1 medium stalkor spear1/2 cup chopped
7.92.3
.5
.24212
Brussel Sprouts 1 sprout 1.8 .1 8
Cabbage, Chinese raw1/2 cup shredded .8 .1 5
Cabbage, green raw 1/2 cup shredded1.9 .1 28
Cabbage, red raw 1/2 cup shredded2.1 .1 10
Carrot, raw 1 baby 1 0 5
-
8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
23/25
1 medium1 large
67
00
2530
Cauliflower 1 medium head1 floweret
301
10
1443
Celery 1 large stalk orrib1 medium stalkor rib1 small stalk orrib
211
000
962
Chiles, green, canned 2 TABLESPOONS 2 0 10
Corn 1 medium ear1 cup
17.2123
18
77606
Corn, cream style 1/2 cup 23.2 .5 93
Cucumber 1 medium tolarge
8.8 .4 39
Eggplant, raw 1 medium 6.4 .1 27
Endive 1/2 cup chopped1 head
.817.2
.11
486
Garlic 1 clove 1 0 4
Greens (Collards),rawGreens (Collards),boiled drained
1/2 cup chopped1/2 cup chopped
1.33.9
0.1
617
Jicama (Yam BeanTuber)
1 ounce1 pounduntrimmed
2.536.5
.1
.312170
Lettuce, Bibb, Bostonor butterheadLettuce, Iceberg
1 head1 medium head
.41
3.811.3
2170
Lettuce, Leaf 1 1/2 cupsshredded
0 15
Mushrooms, raw 5 medium
1/2 cup pieces orslices
1.5
0
0
20
18
Mushrooms, canned 1/2 cup .2 19
Okra 6 pods 0 30
Onion, bulb 1 medium1/2 cup, chopped
916.9
2.1
4030
-
8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
24/25
Onions, green
1 cup chopped1 large
2 00
327
Peas, green, snap 1/2 cup1 cup
1020
2.5
67110
Peas, black-eyed(cooked)
1/2 cup .5 99
Peas, split peas 1/4 cup dry 0 110
Peas, Snow1/2 cup 0 34
Pepper, bell 1 medium2 tablespoonsminced1/2 cup chopped
7.54
.20.2
35112
Pepper, red roasted 7 ounce jar 4 0 50
Pepper, chilePepper, chipotle inadobe sauce, canned
1 pepper2 tablespoons 2
0.5
2015
Potato. baked withskin
1 small1 medium (7ounce)1 large
20.1.1.2
72.7220145.4
Potato, Baby Red-Skinned, boiled
4 ounces .1 86
Potatoes, Mashed 1/3 cup 1 66
Potato, sweet 1 medium 0 130
Pumpkin, canned 1 cup15-oz can
.71.75
83.3140
Radish 3 radishes 1 0 5Rutabaga 1/2 cup 0 25
Sauerkraut, canned,solids & liquid
1 cup drained1 cup undrained
.2
.32744.8
Shallot, raw 1 tablespoon 1.7 0 7.2
Spinach 1 1/2 cupsshredded
0 40
Squash, Acorn 1 medium (1.3lbs)
44.9 .4 172
Squash, Summer 1/2 medium 0 20
Squash, Butternut 1 cup cubes .1 63
Tomato, whole, rawTomato, whole, rawTomato, Cherry, rawTomato, Cherry, rawTomato, Italian orPlum
1 medium1 large1 cherry5 each1 each
68143
.41000
263841013
-
8/14/2019 Item Frankfurter, Beef Ground Beef, Lean (Broiled
25/25
Tomatoes, wholecanned
1/2 cup1 cup14.5 oz can28 oz can
51035
0000
23461535
Tomatoes, sun-dried
Tomato Paste, canned2 tablespoons1 cup6-ounce can
000
30241150
Tomato Sauce,canned
2 tablespoons1 cup6-ounce can
000
3073.5150
Tomato juice 1 cup14.5-oz can28-oz can
.200
4190280
Vegetable Cocktail
Juice (V8 Juice)
1 cup
5.5-ounce can
11 0 46
35Water chestnuts 5-ounce can 0 100
Zucchini 1 small1 medium1 large1 cup chopped
.2
.3
.5
.2
16.527.445.217.4