Excel Project with Documentation

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In a new sheet, create one-variable data tables for these food items. For each previously selected food item, create a two-variable data table that calculates the amounts of calories based on various portion sizes and the number of portions. I have attached the project instructions and Module 1 table.

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Due Sunday by 11:59pm Points 100 Submitting a file upload Start Assignment  Excel Project Overview Overview Transcript (TXT) (https://erau.instructure.com/courses/129567/files/26580767/download? 1x 0:00 0:42 2.2 Excel Project https://erau.instructure.com/courses/129567/files/26580767/download?wrap=1 https://erau.instructure.com/courses/129567/files/26580767/download?download_frd=1 download_frd=1) Part 1 - Data Tables Using the spreadsheet file that you created in Module 1, identify the food items, for which portion amounts are recorded as greater than ‘1’ in your food log. In a new sheet, create one-variable data tables for these food items. Data tables should calculate the amounts of calories relevant to the number of portions. The input values for the number of portions should run between ‘1’ and the value recorded in your food log. For example, if the number of portions for some food item has been recorded as ‘5’ in your food log, then input values in a data table would be integers from 1 to 5. For each previously selected food item, create a two-variable data table that calculates the amounts of calories based on various portion sizes and the number of portions. As in the previous step, the maximum number of portions should agree with the corresponding value of the item in your food log. Note: Refer to the Food Table sheet from Module 1 for alternative portion sizes for considered food items. Part 2 - Scenarios Using Scenario Manager, create a set of scenarios for projecting the results of calculations in your food log table. Note: Save the initial values as “Original values” scenario. Next, in a new sheet, generate a scenario summary report. Part 3 - Summary Report https://erau.instructure.com/courses/129567/files/26580767/download?download_frd=1 https://erau.instructure.com/courses/129567/assignments/2474850 CSCI 123 2.2 Excel Project Rubric In a document, using 3-4 sentences, explain the role of one and two-variable data tables in a data analysis process as applied to your model. Briefly describe your approach for building scenarios. Clarify whether you chose to eliminate certain food items from your menu or to reduce the portion sizes, and why. In 3-4 sentences, discuss whether a scenario summary report contains all information necessary for making an adequate decision. Submit both the Excel workbook and a Word document for this activity. Save your assignments using a naming convention that includes your first and last name and the activity number (or description). Do not add punctuation or special characters. Criteria Ratings Pts 60 pts 25 pts Correctness and Efficiency Data tables are constructed in accordance to requirements; at least four scenarios have been created; scenario summary report has been generated in a new sheet. 60 pts Excellent The student covers all of the tasks and fully meets the expectations at the highest level. Work is presented clearly, accurately and of a consistent standard. 45 pts Competent The student covers most of the tasks and meets the expectations at a general level. Work is presented at a consistent standard but not all covered sufficiently. 30 pts Developing The student covers some of the tasks and meets several but not all expectations at a general level. Work is presented at a low standard, most not all covered sufficiently. 15 pts Minimal The student covers very few of the tasks and does not meet expectations at any level. Work is presented at a very low standard, it is rushed and not of a standard comparable to a minimum level. Documentation Content Quality Comparison of one and two- variable data tables is meaningful; the role of data tables in a data analysis process is explained; scenarios interpretation and summary report analysis are comprehensive. 25 pts Excellent The student covers all of the tasks and fully meets the expectations at the highest level. Work is presented clearly, accurately and of a consistent standard. 20 pts Competent The student covers most of the tasks and meets the expectations at a general level. Work is presented at a consistent standard but not all covered sufficiently. 15 pts Developing The student covers some of the tasks and meets several but not all expectations at a general level. Work is presented at a low standard, most not all covered sufficiently. 10 pts Minimal The student covers very few of the tasks and does not meet expectations at any level. Work is presented at a very low standard, it is rushed and not of a standard comparable to a minimum level. Total Points: 100 Criteria Ratings Pts 15 pts Documentation Appearance Appropriate text formatting, numbering, and indentation are present; complete sentences are used. 15 pts Excellent The student covers all of the tasks and fully meets the expectations at the highest level. Work is presented clearly, accurately and of a consistent standard. 12 pts Competent The student covers most of the tasks and meets the expectations at a general level. Work is presented at a consistent standard but not all covered sufficiently 8 pts Developing The student covers some of the tasks and meets several but not all expectations at a general level. Work is presented at a low standard, most not all covered sufficiently. 5 pts Minimal The student covers very few of the tasks and does not meet expectations at any level. Work is presented at a very low standard, it is rushed and not of a standard comparable to a minimum level.

Food Log Make required entries in the table below. Insert/remove rows if necessary. Add appropriate formulas. Format the table to suit. Column1 Column2 Column3 Column4 Column5 Food item Portion amount Portion name Calories per portion Inputs BBQ short ribs with sauce 1 large rib 147.70 Cappuccino 1 large (20 fl oz order) 190.74 Whole milk 1 cup 146.40 Water 2 fluid ounces 0.00 Mixed nuts 1 ounce 175.00 Wheat cracker 4 Whole Wheat Club Crackers 68.00 Tea (sweetened) 12 fluid ounces 105.00 Mashed potatoes (with butter) 0.5 cup 115.50 Yellow corn (corn on the cob) 1 large ear 121.98 Orange juice (100% juice) 1 small box (4 oz) 52.08 Chicken enchilada 1 enchilada 202.86 Lowfat granola bar 1 Nature Valley bar 111.16 White rice, with butter or oil 0.5 cup, cooked 118.18 Frosted Mini-Wheats cereal 1 single serving box 119.00 Outputs Total per day 1673.60 Goal 1500.00 Difference 173.60 Food Table Source: data.gov Food item Portion amount Portion name Calories per portion Sour cream dip 0.25 cup 133.65 Ice cream, regular 1 cup 267.33 Ice cream, rich 1 cup 368.52 Soft serve ice cream 1 cup 347.73 Ice cream bar, chocolate covered 1 bar (bar = 3 fl oz) 169.12 Ice cream bar, chocolate covered 1 Klondike Krispy bar 277.84 Ice cream sandwich 1 sandwich 143.37 Light ice cream 1 cup 216.15 Light soft serve ice cream 1 cup 220.50 Light ice cream sandwich 1 sandwich 129.60 Light ice cream bar 1 bar (bar = 3 fl oz) 153.44 Light fudgesicle 1 sicle (sicle = 2.5 fl oz) 121.91 Sherbet 1 cup 277.92 Sherbet 1 push up 95.04 Low fat, low sugar ice milk 1 cup 152.64 Cheese (cheddar, Swiss) 0.25 cup shredded 113.85 Cheese (cheddar, Swiss) 1 cubic inch 68.51 Feta or goat cheese 0.25 cup crumbled 99.00 Feta or goat cheese 1 wedge (wedge=1.3 oz) 100.32 Mozzarella cheese (part skim) 1 slice (slice = 1 oz) 85.62 Low fat cheddar or Swiss 0.25 cup, shredded 48.00 Low fat cheddar or Swiss 1 cubic inch 27.00 Cottage cheese, creamed 0.5 cup 108.15 Ricotta cheese 0.25 cup 95.94 Lowfat cottage cheese 0.5 cup 81.36 Cream cheese (regular) 1 Tablespoon 50.61 Cream cheese (regular) 1 Tablespoon, whipped 34.90 Cream cheese (regular) 1 individual container 98.94 Low fat cream cheese 1 Tablespoon 34.65 Low fat cream cheese 1 Tablespoon, whipped 23.10 American cheese (processed) 1 slice (slice = 3/4 oz) 70.56 American cheese (processed) 0.25 cup shredded 94.92 American cheese (processed) 1 cubic inch 58.80 Fat-free American cheese 1 slice (slice = 3/4 oz) 31.08 Fat-free American cheese 0.25 cup shredded 41.81 Fat-free American cheese 1 cubic inch 23.98 Cheese spread or dip 1 slice Velveeta 100.24 Cheese spread or dip 4 Tablespoons 176.90 Cream cheese dip 2 Tablespoons 106.20 Cheese sauce 0.25 cup 109.35 Cheese sauce, low fat 0.25 cup 79.58 Alfredo sauce 0.25 cup 249.08 Fried cheese sticks 3 pieces or 4" sticks 502.92 Grilled steak (eat lean & fat) 1 medium steak 516.12 Grilled steak (eat lean & fat) 1 large steak 688.16 Grilled steak (eat lean & fat) 1 small steak 387.09 Grilled steak (eat lean & fat) 4 ounces cooked, no bone 232.76 Grilled steak (eat lean only) 1 medium steak 307.32 Grilled steak (eat lean only) 1 large steak 411.73 Grilled steak (eat lean only) 1 small steak 230.49 Grilled steak (eat lean only) 4 ounces cooked, no bone 181.24 Fried steak (eat lean & fat) 1 medium steak 587.52 Fried steak (eat lean & fat) 1 large steak 783.36 Fried steak (eat lean & fat) 1 small steak 440.64 Fried steak (eat lean & fat) 4 ounces cooked, no bone 264.96 Fried steak (eat lean only) 1 medium steak 358.80 Fried steak (eat lean only) 1 large steak 480.70 Fried steak (eat lean only) 1 small steak 269.10 Fried steak (eat lean only) 4 ounces cooked, no bone 211.60 Breaded fried steak (eat lean & fat) 1 medium steak 801.90 Breaded fried steak (eat lean & fat) 1 large steak 1069.20 Breaded fried steak (eat lean & fat) 1 small steak 600.60 Breaded fried steak (eat lean & fat) 4 ounces cooked, no bone 374.22 Breaded fried steak (eat lean only) 1 medium steak 515.22 Breaded fried steak (eat lean only) 1 large steak 686.96 Breaded fried steak (eat lean only) 1 small steak 387.80 Breaded fried steak (eat lean only) 4 ounces cooked, no bone 299.16 BBQ short ribs with sauce 1 medium rib 107.61 BBQ short ribs with sauce 1 large rib 147.70 BBQ short ribs with sauce 1 small rib 46.42 Roast beef (eat lean & fat) 1 medium slice 111.72 Roast beef (eat lean & fat) 1 thick slice 167.58 Roast beef (eat lean & fat) 1 thin slice 55.86 Roast beef (eat lean & fat) 4 ounces after cooking 301.64 Roast beef (eat lean only) 1 medium slice 82.74 Roast beef (eat lean only) 1 thick slice 124.11 Roast beef (eat lean only) 1 thin slice 41.37 Roast beef (eat lean only) 4 ounces after cooking 223.40 Beef brisket 1 medium slice, 1/4 " thick 96.60 Beef brisket 1 thick slice 144.90 Beef brisket 1 thin slice 48.30 Beef brisket 4 ounces after cooking 211.60 Ground beef (75% lean, regular) 1 medium patty (4 per pound) 234.60 Ground beef (75% lean, regular) 1 ounce after cooking 77.28 Ground beef (75% lean, regular) 1 ounce raw (cooked yield) 57.96 Ground beef (75% lean, regular) 1 large patty (3 per pound) 311.88 Ground beef (75% lean, regular) 1 medium meatball 77.28 Ground beef (75% lean, regular) 1 small patty (5 per pound) 187.68 Ground beef (80% lean) 1 medium patty (4 per pound) 236.72 Low fat ice cream 1 cup 228.79 Diet pudding (instant or canned) 0.5 cup (4 fl oz) 105.30 Pudding (instant or canned) 0.5 cup (4 fl oz) 133.11 Pudding, no sugar added 0.5 cup (4 fl oz) 81.25 White sauce (cream sauce) 0.25 cup 90.63 Milk gravy 0.25 cup 88.13 Cheese (cheddar, Swiss) 1 slice (slice = 1 oz) 114.25 Grilled cheese sandwich 1 sandwich 290.00 Turkey lunch meat, fat free 1 ounce 28.56 Coffee 1 fast food (16 fl oz order) 14.20 Latte 1 medium (14 fl oz order) 142.80 Latte 1 cup 71.40 Latte 1 large (17 fl oz order) 169.75 Latte 1 small (11 fl oz order) 107.10 Cappuccino 1 medium (17 fl oz order) 160.38 Cappuccino 1 large (20 fl oz order) 190.74 Cappuccino 1 mug (8 fl oz order) 79.20 Cappuccino 1 small (13 fl oz order) 120.45 Turkey breast lunch meat, fat free 1 ounce 23.52 Tofu, firm 0.25 cup 44.10 Tofu, firm 0.25 block (3 oz) 56.70 Fried tofu 0.25 cup 168.02 Fried tofu 1 piece 35.23 Ground beef (95% lean) 1 medium patty (4 per pound) 167.28 Ground beef (95% lean) 1 ounce after cooking 45.92 Ground beef (95% lean) 1 ounce raw (cooked yield) 42.64 Ground beef (95% lean) 1 large patty (3 per pound) 219.76 Ground beef (95% lean) 1 medium meatball 45.92 Ground beef (95% lean) 1 small patty (5 per pound) 132.84 Ground beef (90% lean) 1 medium patty (4 per pound) 201.96 Ground beef (90% lean) 1 ounce after cooking 57.12 Ground beef (90% lean) 1 ounce raw (cooked yield) 51.00 Ground beef (90% lean) 1 large patty (3 per pound) 267.24 Ground beef (90% lean) 1 medium meatball 57.12 Ground beef (90% lean) 1 small patty (5 per pound) 161.16 Whole milk 1 cup 146.40 Whole milk 8 fluid ounces 146.40 2% milk (reduced fat) 1 cup 122.00 2% milk (reduced fat) 8 fluid ounces 122.00 1% milk (low fat) 1 cup 102.48 1% milk (low fat) 8 fluid ounces 102.48 Fat free milk (skim) 1 cup 83.30 Fat free milk (skim) 8 fluid ounces 83.23 Low lactose lowfat (1%) milk 1 cup 102.48 Low lactose lowfat (1%) milk 8 fluid ounces 102.48 Low lactose fat free (skim) milk 1 cup 83.30 Low lactose fat free (skim) milk 8 fluid ounces 83.23 Low lactose reduced fat (2%) milk 1 cup 122.00 Low lactose reduced fat (2%) milk 8 fluid ounces 122.00 Low lactose whole milk 1 cup 146.40 Low lactose whole milk 8 fluid ounces 146.40 Buttermilk 1 cup 98.00 Buttermilk 8 fluid ounces 97.92 Nonfat dry milk, reconstituted 1 cup 80.85 Nonfat dry milk, reconstituted 8 fluid ounces 80.78 Sweetened condensed milk 0.25 cup 245.57 Soymilk 1 cup 98.00 Soymilk 8 fluid ounces 98.00 Flavored soymilk 1 cup 117.60 Plain yogurt, whole milk 1 8 oz container 138.47 Plain yogurt, fat free 1 8 oz container 127.12 Flavored yogurt, whole milk 1 8 oz container 229.27 Flavored yogurt, low fat 1 8 oz container 192.95 Flavored yogurt, fat-free sugar-free 1 8 oz container 97.61 Fruit yogurt, whole milk 1 6 oz container 202.30 Fruit yogurt, low fat 1 6 oz container 173.40 Fruit yogurt, fat-free sugar-free 1 6 oz container 86.70 Frozen yogurt, low fat 1 cup 214.00 Frozen yogurt, low fat sugar free 1 cup 199.02 Frozen yogurt, whole milk 1 cup 220.98 Chocolate milk, whole milk 1 cup (1 school carton) 207.50 Chocolate milk, 2% (reduced fat) 1 cup (1 school carton) 175.00 Chocolate milk, fat free (skim) 1 cup (1 school carton) 140.00 Chocolate milk, 1% (low fat) 1 cup (1 school carton) 157.50 Instant cocoa (with water) 1 packet dry mix with water 113.30 Instant cocoa, diet (with water) 1 packet dry mix with water 57.13 Malted milk (Ovaltine) 1 cup 173.90 Milk shake (whole milk) 1 milkshake (10 fl oz) 393.37 Milk shake, low fat 1 small shake (12 fl oz) 198.64 Milk shake, low fat 1 large shake (22 fl oz) 364.00 Milk shake, low fat 1 medium shake (16 fl oz) 264.16 fruit smoothie made with milk 1 commercial smoothie (20 fl oz) 495.88 fruit smoothie made with milk 1 cup 197.96 Chocolate flavored drink 1 bottle (9 fl oz) 128.78 Chocolate flavored drink 1 drink box 114.68 Meal replacement drink (Slim Fast) 1 cup 173.60 Dry milk powder, low fat 0.25 cup 109.80 Meal replacement powder (Slim Fast) 1 tablespoon 48.60 Meal replacement powder (Slim Fast) 1 scoop/dip 106.92 Light cream 2 Tablespoons (1 fl oz) 58.50 Half & Half 2 Tablespoons (1 fl oz) 39.26 Half & Half 1 individual container 19.50 Whipped cream, sweetened 0.25 cup 103.53 Coffee Mate (liquid) 2 Tablespoons (1 fl oz) 40.80 Coffee Mate Lite (liquid) 2 Tablespoons (1 fl oz) 20.70 Coffee Mate (powder) 1 packet 16.38 Sour cream 1 individual container 64.20 Sour cream, low fat or light 2 Tablespoons 43.52 Ground beef (80% lean) 1 ounce after cooking 75.32 Ground beef (80% lean) 1 ounce raw (cooked yield) 59.18 Ground beef (80% lean) 1 large patty (3 per pound) 317.42 Ground beef (80% lean) 1 medium meatball 75.32 Ground beef (80% lean) 1 small patty (5 per pound) 190.99 Ground beef (85% lean) 1 medium patty (4 per pound) 238.08 Ground beef (85% lean) 1 ounce after cooking 69.44 Ground beef (85% lean) 1 ounce raw (cooked yield) 59.52 Ground beef (85% lean) 1 large patty (3 per pound) 317.44 Ground beef (85% lean) 1 medium meatball 69.44 Ground beef (85% lean) 1 small patty (5 per pound) 190.96 Beef jerky 1 piece (Slim Jim) 39.36 Beef jerky 0.25 cup, pieces 92.25 Pastrami (beef) 1 slice (slice = 1 oz) 97.72 Grilled pork chop (eat lean & fat) 1 medium 216.00 Grilled pork chop (eat lean & fat) 1 large 314.40 Grilled pork chop (eat lean & fat) 1 small or thin cut 117.60 Grilled pork chop (eat lean & fat) 4 ounces after cooking 272.16 Grilled pork chop (eat lean only) 1 medium 174.72 Grilled pork chop (eat lean only) 1 large 268.32 Grilled pork chop (eat lean only) 1 small or thin cut 95.68 Grilled pork chop (eat lean only) 4 ounces after cooking 235.87 Fried pork chop (eat lean & fat) 1 medium 225.99 Fried pork chop (eat lean & fat) 1 large 326.43 Fried pork chop (eat lean & fat) 1 small or thin cut 122.76 Fried pork chop (eat lean & fat) 4 ounces after cooking 316.39 Tea (unsweetened) 1 teacup (cup = 6 fl oz) 1.78 Tea (unsweetened) 1 mug (mug = 8 fl oz) 2.37 Tea (unsweetened) 12 fluid ounces 3.56 Soft drink, diet 1 small (drink = 16 fl oz) 4.73 Soft drink, diet 1 medium (drink = 22 fl oz) 6.50 Soft drink, diet 1 large (drink = 32 fl oz) 9.46 Soft drink, diet 1 extra large (drink = 44 fl oz) 13.01 Fruit drink (punch, ade, or cooler) 1 cup 119.04 Fruit drink (punch, ade, or cooler) 1 Capri Sun container 100.32 Fruit drink (punch, ade, or cooler) 1 drink box (box - 8 fl oz) 125.76 Fruit drink (punch, ade, or cooler) 1 fun size (box = 4 fl oz) 62.88 Fruit drink (punch, ade, or cooler) 1 Fruitopia bottle 238.08 Lemonade 1 cup 99.20 Lemonade 1 Snapple bottle 198.40 Crystal Lite (low-calorie fruit drink) 1 cup 45.60 Cranberry juice cocktail 1 cup 144.21 Gatorade or Powerade (sports drink) 1 cup 60.00 Pedialyte 1 cup 25.00 Beer or ale 1 can 147.60 Beer or ale 0.5 small pitcher 196.80 Lite beer 1 can 100.80 Lite beer 0.5 small pitcher 134.40 Cordial or liqueur 1 cordial glass 70.80 Cordial or liqueur 1 fluid ounce 106.20 Bloody Mary 1 cocktail 114.54 Bloody Mary 8 fluid ounces (no ice) 199.20 Gin & tonic 1 cocktail 159.60 Gin & tonic 8 fluid ounces (no ice) 182.40 Manhattan 1 cocktail 138.24 Manhattan 4 fluid ounces (no ice) 263.32 Margarita 1 cocktail (incl. frozen) 425.75 Margarita 4 fluid ounces (no ice) 270.32 Martini 1 cocktail 129.92 Martini 4 fluid ounces (no ice) 259.84 Rum & coke 1 cocktail 273.60 Rum & coke 8 fluid ounces (no ice) 182.40 Pina colada 1 cocktail 417.60 Pina colada 8 fluid ounces (no ice) 417.60 Liqueur with cream 2 fluid ounces 203.39 Table wine (all) 1 standard wine glass 113.58 Table wine (all) 0.5 carafe 189.42 Table wine (all) 0.5 bottle 284.90 Table wine (all) 1 small wine glass 79.31 Dessert wine (all) 1 small wine glass 164.80 Dessert wine (all) 4 fluid ounces 188.80 Wine cooler 1 drink (drink = 7 fl oz) 111.30 Wine cooler 8 fluid ounces (no ice) 127.20 Sangria 1 drink (drink = 8 fl oz) 164.16 Sangria 8 fluid ounces (no ice) 167.04 Brandy or cognac 2 fluid ounces 128.44 Whiskey (bourbon, scotch, rye) 1 jigger (jigger = 1.5 oz) 105.00 Whiskey (bourbon, scotch, rye) 2 fluid ounces 140.00 Gin 1 jigger (jigger = 1.5 oz) 110.46 Gin 2 fluid ounces 147.28 Rum 1 jigger (jigger = 1.5 oz) 97.02 Rum 2 fluid ounces 128.44 Vodka or tequila 1 jigger (jigger = 1.5 oz) 97.02 Vodka or tequila 2 fluid ounces 128.44 Water 1 cup 0.00 Water 2 fluid ounces 0.00 Fitness Water (Propel) 1 cup (8 fl oz) 11.85 Fitness Water (Propel) 1 bottle (16.9 fl oz) 25.00 Fitness Water (Propel) 1 sports bottle (23.7 fl oz) 35.10 Plain yogurt, whole milk 1 ounce 17.31 Plain yogurt, fat free 1 ounce 15.89 Flavored yogurt, whole milk 1 ounce 28.66 Flavored yogurt, low fat 1 ounce 24.12 Flavored yogurt, fat-free sugar-free 1 ounce 12.20 Fruit yogurt, whole milk 1 ounce 33.72 Fruit yogurt, low fat 1 ounce 28.90 Fruit yogurt, fat-free sugar-free 1 ounce 14.45 Mixed nuts 1 ounce 175.00 Sesame seeds 1 Tablespoon 53.00 Flax seed 1 Tablespoon 45.00 Wheat cracker 4 Wheatsworth crackers 56.00 Wheat cracker 4 Whole Wheat Club Crackers 68.00 Wheat cracker 0.25 cup 53.25 Bulgur, no fat added 0.5 cup, cooked 56.00 Couscous, no fat added 0.5 cup, cooked 87.00 Raisins 1 Tablespoon 27.00 Romaine lettuce 1 medium leaf 2.00 Vegetable oil (canola, corn, olive, etc) 1 Teaspoon 40.00 Coffee Mate Lite (powder) 1 packet 12.93 Cool Whip 0.25 cup 59.63 Lowfat Cool Whip 0.25 cup 41.25 Sour cream 2 Tablespoons 61.53 Mozzarella cheese (part skim) 0.25 cup shredded 85.32 Mozzarella cheese (part skim) 1 cubic inch 53.15 Mozzarella cheese (part skim) 1 string cheese stick 84.56 Parmesan or Romano cheese 1 tablespoon 21.55 Low fat cheddar or Swiss 1 slice (slice = 1 oz) 50.00 Jello 0.5 cup 74.40 Jello with fruit 0.5 cup 78.00 Sugar-free Jello (diet) 1 snack-size package (3.5 oz) 3.96 Sugar-free Jello (diet) 0.5 cup 4.80 Sugar-free Jello with fruit (diet) 0.5 cup 39.60 Fruit ice (Italian fruit ice) 0.5 cup 123.52 Milk chocolate bar or candy (plain) 1 Big Block bar (2.2 oz) 331.70 Milk chocolate bar or candy (plain) 1 solid egg 29.43 Milk chocolate bar or candy (plain) 1 miniature bar (.5 oz) 74.90 Milk chocolate bar or candy (plain) 1 hollow piece (4.6 oz) 706.20 Krackel or Crunch Bar 1 bar (1.2 oz) 168.64 Krackel or Crunch Bar 1 Big Block bar (2.2 oz) 307.52 Krackel or Crunch Bar 1 solid egg 34.72 Krackel or Crunch Bar 1 miniature bar (.5 oz) 69.44 Milk chocolate fruit & nut bar 1 bar (1.2 oz) 150.48 Milk chocolate fruit & nut bar 0.25 large (6 oz) bar 193.80 Milk chocolate fruit & nut bar 1 piece 50.16 Milk chocolate bar with almonds 1 bar (1.45 oz) 215.66 Milk chocolate bar with almonds 1 Big Block bar (2.2 oz) 326.12 Milk chocolate bar with almonds 1 miniature bar (.5 oz) 73.64 Chocolate chips 0.25 cup 201.18 Chocolate chips 20 morsels 47.90 Dark chocolate candy bar 1 bar (1.45 oz) 207.05 Dark chocolate candy bar 0.25 large bar (4 oz) 142.66 Dark chocolate candy bar 1 bar (2.2 oz) 313.10 Coconut candy, chocolate-covered 1 bar (1.75 oz) 243.00 Coconut candy, chocolate-covered 1 fun size bar 97.20 Coconut candy, chocolate-covered 1 small egg (1 oz) 136.08 Chocolate-covered candy 1 butter cream 73.20 Chocolate-covered candy 1 cherry 51.24 Chocolate-covered candy 1 Cadbury egg (1 oz) 106.14 Chocolate-covered candy 1 large York pattie 153.72 Chocolate-covered candy 1 piece (0.6 oz) 62.22 Chocolate-covered candy 1 small York pattie 51.97 Fruit roll-up (fruit snack chews) 1 pouch (1 oz) 103.88 Fruit roll-up (fruit snack chews) 1 3-foot roll 77.91 Snickers candy bar 1 bar (2 oz) 273.03 Snickers candy bar 1 king size bar (4 oz) 541.27 Snickers candy bar 1 miniature bar (.3 oz) 43.11 Butterfinger candy bar 1 bar (2.2 oz) 290.36 Butterfinger candy bar 0.25 cup Butterfinger BB's 207.06 Butterfinger candy bar 1 king size bar (4 oz) 514.08 Butterfinger candy bar 1 fun size bar (0.6 oz) 99.96 Marshmallows 1 regular 22.90 Marshmallows 0.25 cup of miniatures 36.57 Marshmallows 1 Peep chicken or bunny 25.44 Milky Way candy bar 1 bar (1.9 oz) 228.42 Milky Way candy bar 1 king size bar (3.6 oz) 431.46 Milky Way candy bar 1 miniature bar (0.3 oz) 35.96 M&M's candies with peanuts 1 package (1.67 oz) 242.52 M&M's candies with peanuts 0.25 cup 219.30 M&M's candies with peanuts 1 fun size package (0.7 oz) 123.84 Peanut brittle 1 medium piece (0.3 oz) 43.56 Peanut brittle 1 small piece (0.2 oz) 21.78 Peanut brittle 1 large piece (0.5 oz) 62.92 Peanut butter cups (Reese's) 1 package (2 cups, 1.6 oz) 231.75 Peanut butter cups (Reese's) 1 miniature cup 36.05 Fast Break candy bar (Reese's) 1 regular size bar 282.15 Hard candy 1 roll (0.9 oz, 12 pieces) 102.44 Hard candy 1 ball 31.52 Hard candy 1 candy cane 59.10 Hard candy 1 fun size package 31.52 Hard candy 1 lollipop 82.74 Hard candy 1 mint 20.09 M&M's plain chocolate candies 1 package (1.7 oz) 236.16 M&M's plain chocolate candies 0.25 cup (66 pieces) 255.84 M&M's plain chocolate candies 1 fun size package (0.7 oz) 103.32 Taffy 1 piece 37.32 Taffy 1 package (8 pieces) 162.77 Dietetic hard candy 1 Sweet'n Low candy 14.25 Dietetic hard candy 0.25 cup hard candy 185.63 Dietetic hard candy 1 lollipop (.5 oz) 52.50 Dietetic hard candy 1 cough drop 3.75 Dietetic chocolate-covered candy 1 section candy bar 40.25 Dietetic chocolate-covered candy 0.25 cup TV Mix 267.38 Dietetic chocolate-covered candy 0.25 cup covered raisins 273.13 Dietetic chocolate-covered candy 1 piece Peanut Butter Cups 46.00 Dietetic chocolate-covered candy 1 section chocolate wafers 28.75 Dietetic chocolate-covered candy 1 section Crunch Bar 34.50 Chewing gum (made with sugar) 1 piece 9.88 Chewing gum (made with sugar) 0.25 6-foot long tape 37.05 Chewing gum (made with sugar) 1 gum ball 4.94 Chewing gum (sugar-free) 1 piece 5.36 Coffee 1 coffee cup (cup = 6 fl oz) 7.08 Coffee 1 mug ( mug = 8 fl oz) 9.48 Tea (sweetened) 1 teacup (cup = 6 fl oz) 52.50 Tea (sweetened) 1 mug (mug = 8 fl oz) 70.00 Tea (sweetened) 12 fluid ounces 105.00 Tonic water (quinine water) 1 can 124.44 Tonic water (quinine water) 1 cup 82.96 Club soda (seltzer) 1 can 0.00 Club soda (seltzer) 1 cup 0.00 Soft drink, regular 1 can 154.98 Soft drink, regular 1 bottle ( bottle = 16 fl oz) 206.64 Soft drink, regular 1 small (drink = 16 fl oz) 206.64 Soft drink, regular 1 medium (drink = 22 fl oz) 283.92 Soft drink, regular 1 large (drink = 32 fl oz) 413.28 Soft drink, regular 1 extra large (drink = 44 fl oz) 568.26 Soft drink, diet 1 can 3.55 Soft drink, diet 1 bottle ( bottle = 16 fl oz) 4.73 Vegetable oil (canola, corn, olive, etc) 1 Tablespoon 120.22 Vegetable oil (canola, corn, olive, etc) 0.25 cup 481.78 Blue cheese dressing 1 Tablespoon 77.11 French dressing 1 Tablespoon 71.29 French dressing 1 packet 201.08 Italian dressing (oil & vinegar) 1 Tablespoon 42.78 Italian dressing (oil & vinegar) 0.25 cup 170.96 Italian dressing (oil & vinegar) 1 packet (1.6 oz) 128.04 Mayonnaise, regular 1 Tablespoon 98.95 Mayonnaise, regular 0.25 cup 394.35 Mayonnaise, regular 1 packet 86.04 Miracle whip salad dressing 1 Tablespoon 57.33 Miracle whip salad dressing 0.25 cup 229.13 Miracle whip salad dressing 1 packet 46.80 Creamy dressing (ranch) 1 Tablespoon 71.44 Creamy dressing (ranch) 0.25 cup 285.53 Creamy dressing (ranch) 1 packet 213.84 Sweet & sour dressing 1 Tablespoon 2.34 Sweet & sour dressing 0.25 cup 9.38 Thousand island dressing 1 Tablespoon 57.72 Thousand island dressing 1 packet 162.80 Low-calorie salad dressing 1 Tablespoon 23.81 Low-calorie salad dressing 0.25 cup 95.55 Low-calorie mayonnaise 0.25 cup 145.00 Fat-free Italian dressing 1 Tablespoon 6.58 Fat-free Italian dressing 1 packet 20.68 Fat-free thousand island dressing 1 Tablespoon 21.12 Fat-free thousand island dressing 1 packet 58.08 Fat-free ranch dressing 1 Tablespoon 17.66 Fat-free ranch dressing 1 packet 47.08 White sugar (granulated or lump) 1 teaspoon 16.25 White sugar (granulated or lump) 0.25 cup 193.50 White sugar (granulated or lump) 1 lump (2 cubes) 19.35 White sugar (granulated or lump) 1 individual packet 23.22 Powdered sugar (confectioner's sugar) 1 teaspoon 9.73 Powdered sugar (confectioner's sugar) 0.25 cup 116.70 Brown sugar 1 teaspoon, packed 17.34 Calorie-free sweetener 1 individual packet 1.41 Calorie-free sweetener 1 teaspoon 7.04 Chocolate sauce (thin type) 1 Tablespoon 52.45 Chocolate sauce (thin type) 0.25 cup 209.25 Syrup (all types) 1 Tablespoon 53.00 Syrup (all types) 1 packet 156.35 Honey 1 Tablespoon 63.84 Butterscotch sauce 1 Tablespoon 62.96 Butterscotch sauce 0.25 cup 252.45 Fudge sauce (thick type) 1 Tablespoon 72.66 Fudge sauce (thick type) 0.25 cup 294.10 Fruit topping 1 Tablespoon 53.85 Fruit topping 0.25 cup 215.90 Marshmallow topping 1 Tablespoon 19.96 Marshmallow topping 0.25 cup 79.70 Nut topping (wet) 1 Tablespoon 89.60 Nut topping (wet) 0.25 cup 367.36 Nutella (chocolate hazelnut spread) 1 Tablespoon 83.86 Chocolate icing 1 Tablespoon 67.25 Chocolate icing 0.25 cup 268.81 White icing 1 Tablespoon 80.40 White icing 0.25 cup 322.19 Dietetic syrup 1 Tablespoon 6.00 Dietetic syrup 0.25 cup 24.00 Dietetic topping 1 Tablespoon 8.24 Dietetic topping 0.25 cup 32.92 Sweet and sour sauce (Vietnamese Sauce) 2 Tablespoons 28.20 Sweet and sour sauce (Vietnamese Sauce) 1 fast food container 31.02 Vanilla or rum dessert sauce 0.25 cup 95.04 Vanilla or rum dessert sauce 1 Tablespoon 23.76 Duck sauce 1 packet 22.33 Duck sauce 0.25 cup 170.38 Duck sauce 1 Tablespoon 42.30 Jelly 1 Tablespoon 50.54 Jelly 1 packet 37.24 Jam or preserves 1 Tablespoon 54.60 Jam or preserves 1 packet 36.40 Dietetic jelly (low cal sweetener) 1 Tablespoon 24.82 All-fruit preserves (no added sugar) 1 Tablespoon 36.60 Jam or preserves (low sugar) 1 Tablespoon 25.70 Jello 1 snack-size package (3.5 oz) 61.38 Popsicle 1 single stick 63.36 Popsicle 1 Kool Pop 23.76 Popsicle 1 double stick 92.16 Popsicle 1 Fla-Vor-Ice 30.96 Sugar-free popsicle (diet) 1 single stick 16.72 Sugar-free popsicle (diet) 1 double stick 24.32 Slurpee or snow cone 1 medium (16 fl oz) 423.68 Slurpee or snow cone 1 cup 212.48 Slurpee or snow cone 1 large (22 fl oz) 578.56 Slurpee or snow cone 1 small (10 fl oz) 355.84 Chocolate-covered almonds 1 almond 17.01 Chocolate-covered almonds 0.25 cup 240.98 Tootsie roll 1 roll 139.30 Tootsie roll 1 midgee roll 25.87 Tootsie roll 1 large roll 254.72 Caramel candy 1 piece 26.74 Caramel candy 1 sucker (2 oz) 225.38 Twix cookie bars 1 regular package 289.42 Twix cookie bars 1 king size package 474.05 Twix cookie bars 1 fun size bar 79.84 Milk chocolate bar or candy (plain) 1 bar (1.4 oz) 214.00 Milk chocolate bar or candy (plain) 0.25 cup chocolate chips 224.70 Yellow corn (corn on the cob) 1 medium ear 107.00 Yellow corn (corn on the cob) 1 baby ear 8.56 Yellow corn (corn on the cob) 1 small ear 92.02 Cooked eggplant 0.5 cup, diced 35.00 Cooked eggplant 1 slice 18.90 Cooked mushrooms 0.5 cup 21.84 Cooked mushrooms 1 large cap 4.48 Cooked mushrooms 10 slices 11.20 Vegetable combo (Asian style) 0.5 cup 23.50 Vegetable-pasta combo with cream sauce 0.5 cup 84.24 Vegetable-pasta combo with cream sauce 1 frozen package 279.76 Tofu and vegetables (Monk's food) 0.5 cup 83.66 Chiles rellenos 1 chili 364.65 Corn pudding (scalloped corn) 0.5 cup 128.40 Corn fritter 1 fritter 131.95 Corn fritter 0.5 cup 201.70 Eggplant Parmesan 1 cup 316.80 Eggplant Parmesan 1 slice eggplant 70.40 Stuffed mushrooms (bread, meat & cheese) 1 stuffed cap 67.44 Stuffed mushrooms (bread, meat & cheese) 0.5 cup 266.95 Breaded fried mushrooms 0.5 cup 148.07 Breaded fried mushrooms 1 medium 30.94 Breaded fried mushrooms 1 small 17.68 Fried okra 0.5 cup 86.94 Fried okra 1 pod 14.18 Onion rings 1 fast food order 157.38 Onion rings 0.5 cup 43.92 Onion rings 5 medium rings 54.90 Pea salad 0.5 cup 250.38 Breaded fried summer squash 0.5 cup 184.80 Breaded fried vegetable sticks 1 stick 28.70 Vegetable tempura 1 piece 11.27 Vegetable tempura 0.5 cup 50.72 Vegetable-pasta combo 0.5 cup 52.75 Pickled beets 0.25 cup 26.62 Corn relish 0.25 cup 50.84 Kim chee (made from cabbage) 0.25 cup 7.88 Dill pickle 1 spear 5.40 Dill pickle 1 large 24.30 Dill pickle 1 medium 11.70 Dill pickle 1 baby dill 5.04 Dill pickle 5 slices 5.40 Pickle relish 1 packet (2 teaspoons) 13.00 Pickle relish 0.25 cup 79.63 Sweet pickle (gherkin) 5 slices 35.10 Sweet pickle (gherkin) 1 gherkin 7.02 Horseradish 1 Tablespoon 7.20 Mustard 1 teaspoon 3.30 Mustard 1 packet 3.30 Green olives 5 small 21.03 Green olives 0.25 cup 53.29 Green olives 5 large 28.28 Black olives 5 small 17.85 Black olives 0.25 cup 38.59 Black olives 5 large 24.15 Tabasco sauce (hot sauce) 1 packet 1.86 Tabasco sauce (hot sauce) 10 drops 0.16 Cream of mushroom soup (made with milk) 1 cup 190.96 French onion soup 1 cup 57.84 Vegetable soup 1 cup 81.94 Minestrone soup 1 cup 84.35 Vegetable rice soup 1 cup 106.04 Vegetable beef soup (canned) 1 cup 78.00 Vegetable beef soup (homemade) 1 cup 228.95 Vegetable broth 1 cup 16.80 Wrap sandwich (vegetables only) 1 wrap 472.29 Butter 1 pat (1 teaspoon) 35.85 Butter 0.25 stick 202.55 Butter 1 Tablespoon 101.81 Whipped butter 1 pat (1 teaspoon) 27.25 Whipped butter 1 Tablespoon 67.40 Light butter 1 pat (1 teaspoon) 24.95 Light butter 0.25 stick 140.97 Light butter 1 Tablespoon 70.86 Stick margarine 1 pat (1 teaspoon) 35.25 Stick margarine 0.25 stick 199.16 Stick margarine 1 Tablespoon 100.11 Tub margarine 1 teaspoon 33.55 Tub spread (margarine type) 1 teaspoon 25.06 Reduced-calorie spread (margarine type) 1 pat (1 teaspoon) 17.25 Reduced-calorie spread (margarine type) 1 Tablespoon 50.03 Fat-free spread (margarine type) 1 teaspoon 2.12 Bacon grease (or meat drippings) 1 Tablespoon 107.65 Bacon grease (or meat drippings) 0.25 cup 431.01 Vegetable shortening 1 teaspoon 37.34 Vegetable shortening 0.25 cup 453.05 Lemon-butter sauce 1 Tablespoon 106.78 Lemon-butter sauce 0.25 cup 428.64 Hollandaise sauce 1 Tablespoon 67.14 Hollandaise sauce 0.25 cup 267.92 Tartar sauce 1 Tablespoon 74.30 Tartar sauce 0.25 cup 296.70 Horseradish sauce 1 Tablespoon 29.26 Horseradish sauce 0.25 cup 117.04 Pesto sauce 1 Tablespoon 82.44 Pesto sauce 0.25 cup 329.77 Low-calorie salad dressing 1 packet 64.68 Fat-free mayonnaise-type dressing 1 Tablespoon 13.44 Fat-free mayonnaise-type dressing 0.25 cup 53.76 Low-calorie mayonnaise 1 Tablespoon 36.19 Raw tomatoes 1 wedge (1/4 of medium tomato) 5.58 Cooked tomatoes 0.5 cup 21.60 Stewed tomatoes 0.5 cup 33.15 Fried green tomatoes 3 slices 211.68 Fried green tomatoes 0.5 cup 176.40 Fried green tomatoes 1 medium tomato 197.96 Dried tomatoes 1 piece 5.16 Dried tomatoes 0.25 cup 34.83 Tomato juice 1 cup 41.31 V-8 juice (tomato-vegetable juice) 1 cup 43.56 Ketchup (catsup) 1 Tablespoon 14.25 Salsa 0.25 cup 17.36 Salsa 1 Tablespoon 4.48 Enchilada sauce 0.25 cup 79.38 Green tomato-chile sauce 0.25 cup 45.51 Green tomato-chile sauce 1 Tablespoon 11.10 Tomato sauce 0.5 cup 39.20 Spaghetti sauce (meatless) 0.5 cup 71.25 Spaghetti sauce, fat-free (meatless) 0.5 cup 51.25 Barbeque sauce 1 fast-food container 24.00 Barbeque sauce 4 Tablespoons 46.88 Raw cabbage 0.5 cup chopped 13.80 Raw cabbage 0.5 cup shredded 10.85 Raw cabbage 1 leaf 7.13 Raw cauliflower 0.5 cup 12.50 Raw cauliflower 1 floweret 3.25 Raw celery 0.5 cup diced 8.40 Raw celery 0.5 cup sticks 8.68 Raw celery 5 sticks or strips (4" long) 2.80 Chives 1 Tablespoon 0.90 Cilantro 0.25 cup 0.92 Cilantro 1 sprig 0.25 Cucumber 0.5 cup sliced 7.14 Cucumber 1 slice 0.84 Cucumber 1 stick or strip (4" long) 1.08 Garlic 1 clove 4.47 Lettuce 1 cup, chopped or shredded 5.50 Lettuce 1 medium leaf 0.80 Mixed salad greens 1 cup, chopped or shredded 8.80 Raw mushrooms 0.5 cup pieces or slices 7.70 Raw mushrooms 1 medium 3.96 Raw mushrooms 1 slice 1.32 Raw onion 1 slice (1/8" thick) 5.88 Raw onion 0.25 cup 16.80 Parsley 5 springs 0.18 Raw hot pepper (jalapeno) 1 pepper 18.90 Raw hot pepper (jalapeno) 0.25 cup 15.75 Raw sweet pepper (bell pepper) 1 slice or ring 2.00 Raw sweet pepper (bell pepper) 0.25 cup chopped 7.45 Raw sweet pepper (bell pepper) 0.5 cup sliced 9.20 Raw sweet pepper (bell pepper) 1 medium 23.80 Radish 1 slice 0.16 Radish 0.25 cup slices 4.64 Radish 1 medium 0.72 Coleslaw 0.5 cup 134.32 Coleslaw 1 fast-food order 131.40 Tossed salad (lettuce and vegetables) 1 cup 11.68 Artichoke 0.5 cup hearts 42.00 Artichoke 1 medium globe 60.00 Artichoke 1 heart 13.50 Cooked asparagus 5 medium spears 16.50 Cooked asparagus 0.5 cup 19.80 Cooked asparagus 5 small or thin spears 12.10 Cooked asparagus 5 large or thick spears 20.90 Cooked green lima beans 0.5 cup 103.70 Cooked green beans 0.5 cup 13.50 Cooked bean sprouts 0.5 cup 29.14 Cooked beets 0.5 cup slices 37.40 Cooked beets 0.5 cup diced 34.54 Cooked beets 0.5 cup whole 35.86 Cooked Brussels sprouts 0.5 cup 32.55 Cooked Brussels sprouts 1 sprout 8.82 Cooked cabbage 0.5 cup 16.50 Cooked cauliflower 0.5 cup flowerets 16.56 Cooked cauliflower 0.5 cup pieces 14.38 Cooked cauliflower 1 floweret 5.06 Cream style corn 0.5 cup 92.16 Yellow corn (corn on the cob) 0.5 cup 87.74 Yellow corn (corn on the cob) 1 large ear 121.98 Boiled or steamed okra 0.5 cup 17.60 Boiled or steamed okra 5 pods 11.66 Cooked onions 0.5 cup 46.20 Cooked onions 1 slice 5.28 Blackeye peas 0.5 cup 79.20 Cooked green peas 0.5 cup 66.40 Cooked sweet peppers 0.5 cup 19.04 Cooked hot peppers 1 pepper 18.06 Cooked hot peppers 1 Tablespoon 3.57 Sauerkraut 0.5 cup 13.49 Cooked snowpeas 0.5 cup 33.60 Zucchini or summer squash 0.5 cup 18.00 Cooked turnip 0.5 cup pieces 17.05 Cooked turnip 0.5 cup mashed 25.30 Water chestnut 0.5 cup 39.50 Vegemite 1 teaspoon 9.48 Succotash (lima beans and corn) 0.5 cup 88.32 Bean salad (green, yellow, kidney beans) 0.5 cup 57.00 Sauteed green peppers & onions 0.5 cup 39.60 Cooked mixed vegetables 0.5 cup 59.15 Stew vegetables 0.5 cup 57.75 Boiled potatoes 8 ounces raw 156.40 Roasted potatoes 1 medium (2 per pound, raw) 179.47 Roasted potatoes 0.5 cup 83.57 Roasted potatoes 1 large (13 ounces, raw) 310.99 Roasted potatoes 1 small (6 ounces, raw) 143.85 Roasted potatoes 4 ounces raw 93.16 Potato chips, regular (all flavors) 1 cup 107.20 Potato chips, regular (all flavors) 1 single serving bag (1 oz) 150.08 Potato chips, regular (all flavors) 1 grab-size bag (1.8 oz) 268.00 French fries, deep-fried 1 medium fast food order 456.94 French fries, deep-fried 1 cup 194.37 French fries, deep-fried 1 cup curly fries 276.21 French fries, deep-fried 1 large fast food order 539.00 French fries, deep-fried 1 small fast food order 289.85 French fries, deep-fried 10 steak cut/dinner fries 300.08 French fries, deep-fried 10 strips (2" to 3-1/2") 170.50 Home fries 0.5 cup 179.45 Hash browns 0.5 cup 157.33 Hash browns 1 patty (2.3 oz) 143.22 Potato skin with cheese & bacon 1 order (10 halves) 1667.40 Potato skin with cheese & bacon 1 large skin 277.90 Potato skin with cheese & bacon 1 medium skin 166.74 Potato skin with cheese & bacon 1 small skin 138.95 Mashed potatoes (with milk, no butter) 0.5 cup 85.05 Mashed potatoes (with milk and butter) 0.5 cup 109.20 Mashed potatoes (with butter) 0.5 cup 115.50 Tator tots 0.5 cup 142.08 Tator tots 1 tater tot 17.54 Stuffed baked potato (with sour cream) 0.5 medium potato 158.12 Stuffed baked potato (with sour cream) 0.5 large potato 273.36 Stuffed baked potato (with sour cream) 0.5 small potato 125.96 Stuffed baked potato (with cheese) 0.5 potato (frozen) 194.60 Stuffed baked potato (with cheese) 0.5 large potato 248.81 Stuffed baked potato (with cheese) 0.5 medium potato 143.87 Stuffed baked potato (with cheese) 0.5 small potato 114.68 Potato salad with egg 0.5 cup 131.24 Potato salad 0.5 cup 129.31 Potato pancake (latke) 1 large pancake 69.93 Potato pancake (latke) 1 small pancake 41.58 Potato pudding 0.5 cup 143.64 Cream of potato soup 1 cup 136.40 Cream of potato soup 1 can, ready to eat (13 oz) 101.48 Plantain soup 1 cup 98.00 Plantain (boiled or baked) 0.5 medium plantain 136.88 Plantain (boiled or baked) 0.5 cup 110.20 Fried plantain 0.5 medium plantain 249.48 Cassava 1 piece 32.20 Cassava 0.5 cup, diced 106.26 Cassava bread 1 piece (6" across) 299.00 Cassava with creole sauce 1 portion 308.20 Taro (cocoyam), boiled 0.5 cup, pieces 106.00 Romaine lettuce 1 cup 7.60 Caesar salad with dressing 1 cup 168.48 Greens, cooked without fat 0.5 cup 18.25 Greens, cooked with fat 0.5 cup 33.98 Raw spinach 1 cup 6.90 Cooked spinach 0.5 cup 30.40 Creamed spinach 0.5 cup 78.00 Raw broccoli 0.5 cup flowerets 12.07 Raw broccoli 0.5 cup chopped 14.96 Raw broccoli 1 floweret 3.74 Cooked broccoli 0.5 cup flowerets 16.98 Cooked broccoli 0.5 cup chopped 32.20 Cooked broccoli 1 floweret 3.50 Broccoli with cheese sauce 0.5 cup 120.84 Broccoli with cheese sauce 1 stalk 50.88 Broccoli-rice casserole 0.5 cup 143.64 Cream of broccoli soup 1 cup 206.19 Broccoli cheese soup 1 cup 164.91 Raw carrots 0.5 cup strips or slices 25.01 Raw carrots 0.5 cup grated 22.55 Raw carrots 1 baby carrot 4.10 Carrot salad 0.5 cup 208.25 Cooked carrots 0.5 cup slices 27.30 Cooked carrots 0.5 cup baby carrots 26.08 Glazed carrots 0.5 cup 100.63 Glazed carrots 0.5 cup baby carrots 106.88 Carrot juice 1 cup 94.40 Peas and carrots 0.5 cup 38.40 Baked winter squash 0.5 cup 37.93 Baked winter squash 0.5 acorn squash 58.00 Baked sweet potato 1 medium (5" long) 101.46 Baked sweet potato 1 large 160.20 Baked sweet potato 1 small 53.40 Candied sweet potato 0.5 cup 146.02 Mashed sweet potato 0.5 cup 107.45 Raw tomatoes 1 medium whole (2-3/5" across) 22.14 Raw tomatoes 0.5 cup, chopped or sliced 16.20 Raw tomatoes 1 large whole (3" across) 32.76 Raw tomatoes 1 small whole (2-2/5" across) 16.38 Raw tomatoes 1 cherry tomato 3.06 Raw tomatoes 1 medium slice (1/4" thick) 3.60 Barbeque sauce 1 packet 6.98 Steak sauce (A-1) 1 Tablespoon 9.76 Steak sauce (A-1) 0.25 cup 38.13 Cocktail sauce 4 Tablespoons 54.60 Tomato cucumber salad, with oil & vinegar 0.5 cup 92.22 Cream of tomato soup 1 cup 146.32 Tomato soup (made with water) 1 cup 85.40 Raw bean sprouts 0.5 cup 15.60 Nectarine (raw) 1 nectarine 59.84 Nectarine (raw) 0.5 cup, sliced 30.36 Nectarine (raw) 1 slice 4.97 Papaya (raw) 0.5 medium 59.28 Papaya (raw) 0.5 cup, cubes 27.30 Papaya (raw) 0.5 small 29.64 Peach (raw) 1 medium (4 per lb) 38.22 Peach (raw) 0.5 cup, diced 36.08 Peach (raw) 1 large (2-1/2 per lb) 61.23 Peach (raw) 1 small (5 per lb) 30.81 Peach (raw) 1 slice 3.12 Peach (canned in light syrup) 1 half with liquid 52.92 Peach (canned in light syrup) 0.5 cup 67.77 Peach (canned in light syrup) 1 snack size (4 oz) 61.02 Pear (raw) 1 medium (2-1/2 per lb) 96.28 Pear (raw) 0.5 cup, sliced or cubed 47.85 Pear (raw) 1 large (2 per lb) 121.22 Pear (raw) 1 small (3 per lb) 80.62 Pear (raw) 1 slice 8.12 Pear (canned in light syrup) 1 half with liquid 43.32 Pear (canned in light syrup) 0.5 cup 70.97 Pear (canned in light syrup) 1 snack size (4 oz) 64.41 Persimmons (raw) 1 persimmon 117.60 Pineapple (raw) 0.5 cup, diced 37.20 Pineapple (raw) 1 slice 40.32 Pineapple (canned in light syrup) 0.5 cup, chunks or crushed 65.52 Pineapple (canned in light syrup) 1 slice or ring 24.96 Plum (raw) 1 plum 30.36 Pomegranate (raw) 0.5 pomegranate 52.36 Watermelon (raw) 0.5 cup, diced 22.80 Watermelon (raw) 1 small wedge 21.30 Watermelon (raw) 1 medium wedge 85.80 Watermelon (raw) 1 large wedge 171.60 Blueberries (raw) 0.5 cup 41.33 Cranberry sauce 0.25 cup 104.57 Cranberry sauce 1 slice sauce 86.07 Raspberries (raw) 0.5 cup 31.98 Strawberries (raw) 0.5 cup, whole 23.04 Strawberries (raw) 0.5 cup, pureed 37.12 Strawberries (raw) 0.5 cup, sliced 26.56 Strawberries (raw) 1 large 5.76 Strawberries (raw) 1 medium 3.84 Strawberries (raw) 1 small 2.24 Strawberries (cooked or canned in syrup) 0.5 cup 116.84 Ambrosia 0.5 cup 50.00 Fruit salad (no dressing) 0.5 cup 48.13 Fruit cocktail (canned in heavy syrup) 1 snack size package (4 oz) 82.49 Fruit cocktail (canned in heavy syrup) 0.5 cup 90.52 Fruit cocktail (canned in light syrup) 1 snack size package (4 oz) 64.41 Fruit cocktail (canned in light syrup) 0.5 cup 68.97 Waldorf salad (apple salad in dressing) 0.5 cup 121.25 Guacamole 0.25 cup 91.45 Fruit soup 1 cup 176.66 Frozen fruit juice bar 1 bar 60.68 Low-calorie frozen fruit juice bar 1 bar 23.76 Sorbet (made with fruit) 0.5 cup 82.00 100% Fruit juice blend (Juicy Juice) 1 cup 132.50 100% Fruit juice blend (Juicy Juice) 1 drink box (8 fl oz) 139.92 100% Fruit juice blend (Juicy Juice) 1 small box (4 fl oz) 69.96 Apple cider 1 cup 116.56 Apple juice (100% juice) 1 cup 116.56 Apple juice (100% juice) 1 bottle (10 fl oz) 145.70 Apple juice (100% juice) 1 drink box (8 fl oz) 123.14 Cranberry juice (100% juice) 1 cup 116.38 Grape juice (100% juice) 1 cup 154.33 Pineapple juice (100% juice) 1 cup 140.00 Prune juice (100% juice) 1 cup 181.76 fruit smoothie (no milk) 1 commercial smoothie (20 fl oz) 326.12 fruit smoothie (no milk) 1 cup 130.20 Peach nectar 1 cup 134.46 Vinegar 1 Tablespoon 2.02 Baked potato, plain (don't eat peel) 1 medium (2 per pound, raw) 120.52 Baked potato, plain (don't eat peel) 1 large (13 ounces, raw) 208.84 Baked potato, plain (don't eat peel) 1 small (6 ounces, raw) 96.60 Baked potato, plain (don't eat peel) 8 ounces raw 132.48 Baked potato, plain (eat peel) 1 medium (2 per pound, raw) 159.16 Baked potato, plain (eat peel) 1 large (13 ounces, raw) 169.28 Baked potato, plain (eat peel) 1 small (6 ounces, raw) 126.96 Baked potato, plain (eat peel) 8 ounces raw 169.28 Boiled potatoes 1 medium (2 per pound, raw) 141.95 Boiled potatoes 1 large (13 ounces, raw) 156.40 Boiled potatoes 1 small (6 ounces, raw) 106.25 Potato chips, regular (all flavors) 10 chips 96.48 Reduced fat potato chips (all flavors) 1 cup 94.20 Reduced fat potato chips (all flavors) 10 chips 80.07 Pringles potato chips 1 cup, stacked (20 chips) 239.94 Pringles potato chips 1 one-inch stack (14 chips) 156.24 Pringles potato chips 10 chips 111.60 Baked Pringles potato chips 1 cup, loose 131.32 Baked Pringles potato chips 1 single serving bag (1.1 oz) 150.08 Baked Pringles potato chips 10 chips 107.87 Potato sticks 0.5 cup 99.18 Potato sticks 1 single serving bag (1 oz) 146.16 Potato sticks 10 sticks 15.66 Au gratin potatoes 0.5 cup 153.72 Scalloped potatoes 0.5 cup 108.48 French fries, oven-baked 1 cup 113.43 French fries, oven-baked 1 cup curly fries 161.19 French fries, oven-baked 10 steak cut/dinner fries 175.12 French fries, oven-baked 10 strips (2" to 3-1/2") 99.50 Seafood stuffed shells with tomato sauce 3 jumbo shells 306.27 Cheese tortellini with tomato sauce 1 cup 332.50 Cheese tortellini with cream sauce 1 cup 390.00 Cheese tortellini, no sauce 1 cup 354.00 Cheese tortellini, no sauce 10 tortellini 113.28 Lo mein (meatless) 1 cup 234.00 Shrimp lo mein 1 cup 236.00 Macaroni and cheese (homemade type) 0.5 cup 236.93 Macaroni and cheese (from dry mix) 0.5 cup 197.69 Macaroni and cheese with beef 0.5 cup 167.67 Macaroni salad 0.5 cup 169.92 Macaroni salad with egg 0.5 cup 178.77 Pasta salad with vegetables 0.5 cup 116.82 Pasta salad with meat and vegetables 0.5 cup 147.80 Noodle pudding 0.5 cup 148.32 Wrap sandwich (vegetables, rice) 1 wrap 674.68 Chicken noodle soup 1 cup 74.71 Chicken rice soup 1 cup 60.25 Matzo ball soup 1 cup 118.09 Ramen noodle soup 0.5 package, prepared 170.43 Ramen noodle soup 1 cup 160.77 Won ton soup 1 cup 183.16 Tortilla soup 1 cup 237.60 Grapefruit (raw) 0.5 medium (4" across) 40.96 Grapefruit (raw) 0.5 cup 36.80 Grapefruit (raw) 0.5 large (4-1/2" across) 53.12 Grapefruit (raw) 0.5 small (3-1/2" across) 32.00 Grapefruit (canned, light syrup) 0.5 cup 76.20 Orange (raw) 1 medium (2-5/8" across) 61.57 Orange (raw) 0.5 cup, sections 42.30 Orange (raw) 1 large (3" across) 86.48 Orange (raw) 1 small (2-3/8" across) 45.12 Orange (raw) 1 section or slice 7.99 Mandarin oranges (light syrup) 0.5 cup 76.86 Tangerine (raw) 1 medium (2-3/8" across) 36.96 Tangerine (raw) 0.5 cup, sections 42.90 Tangerine (raw) 1 clementine 33.00 Grapefruit juice (unsweetened) 1 cup 93.86 Lemon juice 1 Tablespoon 3.81 Lemon juice 1 lemon, juiced 11.75 Orange juice (100% juice) 1 cup 104.58 Orange juice (100% juice) 1 drink box (8 fl oz) 110.46 Orange juice (100% juice) 1 small box (4 oz) 52.08 Orange juice (100% juice) 1 McDonald's carton 75.60 Orange juice (100% juice) 1 bottle (16 fl oz) 209.16 Orange juice (sweetened) 1 cup 130.00 Dried fruit (apricot, apple, etc.) 0.25 cup 85.68 Apple chips 10 chips 101.20 Banana chips 0.25 cup 66.06 Fig (dried) 1 fig 47.31 Fig (dried) 0.25 cup 123.88 Prunes 0.5 cup pitted 204.00 Prunes 1 prune 20.16 Raisins 1 miniature box (1/2 oz) 41.86 Raisins 0.25 cup 108.39 Raisins 1 small box (1 1/2 oz) 128.57 Apple (raw) 1 medium (about 3 per lb) 71.76 Apple (raw) 1 cup, quartered or chopped 65.00 Apple (raw) 1 large (about 2 per lb) 110.24 Apple (raw) 1 small (about 4 per lb) 55.12 Apple (raw) 1 slice 8.84 Applesauce (unsweetened) 0.5 cup 52.46 Applesauce (unsweetened) 1 snack size package (4 oz) 48.59 Applesauce (sweetened) 0.5 cup 96.90 Applesauce (sweetened) 1 snack size package (4 oz) 85.88 Baked apple (sweetened) 1 apple 162.45 Apricot (raw) 1 apricot 16.80 Apricot (raw) 0.5 cup, halves 37.20 Apricot (canned, light syrup) 1 apricot half 14.94 Apricot (canned, light syrup) 0.5 cup, halves 90.89 Avocado 0.25 cup, cubes 60.00 Avocado 0.25 cup, mashed 92.00 Avocado 0.5 California avocado (black) 138.40 Avocado 0.5 Florida avocado (green) 243.20 Banana 1 medium (7 - 8" long) 105.02 Banana 0.5 cup, sliced 66.75 Banana 1 small (6 - 7" long) 89.89 Banana 1 large (8 - 9" long) 121.04 Cantaloupe 0.5 cup, balls 30.09 Cantaloupe 1 large wedge 34.68 Cantaloupe 1 medium wedge 23.46 Cantaloupe 1 small wedge 18.70 Maraschino cherries 1 cherry 7.10 Maraschino cherries 0.25 cup 66.41 Sweet cherries (raw) 0.5 cup cherries with pits 36.86 Sweet cherries (raw) 0.5 cup pitted cherries 45.68 Sweet cherries (raw) 10 cherries 42.84 Grapes (raw) 0.5 cup 55.20 Grapes (raw) 10 grapes 34.50 Guava (raw) 1 guava 45.90 Guava (raw) 0.5 cup 42.08 Kiwifruit (raw) 1 fruit 46.36 Kiwifruit (raw) 0.5 cup 53.99 Kiwifruit (raw) 1 slice 4.27 Honeydew melon (raw) 1 medium wedge 45.00 Honeydew melon (raw) 0.5 cup balls 31.86 Honeydew melon (raw) 1 small wedge 22.32 Honeydew melon (raw) 1 large wedge 90.00 Mango (raw) 0.5 cup, sliced 53.63 Mango (raw) 0.5 mango 67.28 Bean burrito 1 medium burrito 295.36 Bean and cheese burrito 1 Taco Bell burrito 518.76 Bean and cheese burrito 1 medium burrito 372.04 Beef and cheese enchilada 1 enchilada 213.15 Chicken enchilada 1 enchilada 202.86 Bean enchilada 1 enchilada 179.36 Cheese enchilada 1 enchilada 226.44 Beef taco with cheese and lettuce 1 taco or tostada 219.96 Beef taco (cheese, lettuce, tomato, salsa) 1 taco or tostada 172.64 Chicken & cheese quesadilla 1 quesadilla 563.04 Taquitoes 1 taquito 190.80 Chicken fajitas with veggies & guacamole 1 fajita 361.26 Chicken fajitas with veggies & guacamole 1 McDonald's fajita 132.84 Beef fajitas with veggies 1 fajita 396.94 Cheese pizza, thin crust 1 slice (1/8 med pizza) 163.80 Cheese pizza, thin crust 0.25 large pizza 510.90 Cheese pizza, thin crust 0.25 medium pizza 326.95 Cheese pizza, thin crust 1 big slice (1/8 lg pizza) 255.45 Cheese pizza, thin crust 1 small pizza (8" across) 478.40 Cheese pizza, thick crust 1 slice (1/8 med pizza) 203.06 Cheese pizza, thick crust 0.25 large pizza 634.21 Cheese pizza, thick crust 0.25 medium pizza 405.41 Cheese pizza, thick crust 0.5 French bread pizza 210.21 Cheese pizza, thick crust 1 Bagel Bite 62.92 Cheese pizza, thick crust 1 big slice (1/8 lg pizza) 317.10 Cheese pizza, thick crust 1 small pizza (8" across) 709.28 Vegetable pizza, thin crust 1 slice (1/8 med pizza) 149.10 Vegetable pizza, thin crust 0.25 large pizza 465.41 Vegetable pizza, thin crust 0.25 medium pizza 298.20 Vegetable pizza, thin crust 1 big slice (1/8 lg pizza) 232.70 Vegetable pizza, thin crust 1 small pizza (8" across) 451.56 Vegetable pizza, thick crust 1 slice (1/8 med pizza) 192.66 Vegetable pizza, thick crust 0.25 large pizza 602.06 Vegetable pizza, thick crust 0.25 medium pizza 385.32 Vegetable pizza, thick crust 0.5 French bread pizza 216.13 Vegetable pizza, thick crust 1 big slice (1/8 lg pizza) 301.03 Vegetable pizza, thick crust 1 small pizza (8" across) 681.72 Meat pizza, thin crust 1 slice (1/8 med pizza) 208.03 Meat pizza, thin crust 0.25 large pizza 649.73 Meat pizza, thin crust 0.25 medium pizza 415.33 Meat pizza, thin crust 1 big slice (1/8 lg pizza) 324.86 Meat pizza, thin crust 1 small pizza (8" across) 559.63 Meat pizza, thick crust 1 slice (1/8 med pizza) 243.32 Meat pizza, thick crust 0.25 large pizza 759.22 Meat pizza, thick crust 0.25 medium pizza 485.87 Meat pizza, thick crust 0.5 French bread pizza 244.86 Meat pizza, thick crust 1 big slice (1/8 lg pizza) 379.61 Meat pizza, thick crust 1 small pizza (8" across) 785.40 Meat & veggie pizza, thin crust 1 slice (1/8 med pizza) 192.76 Meat & veggie pizza, thin crust 0.25 large pizza 601.46 Meat & veggie pizza, thin crust 0.25 medium pizza 384.91 Meat & veggie pizza, thin crust 1 big slice (1/8 lg pizza) 300.73 Meat & veggie pizza, thin crust 1 small pizza (8" across) 570.96 Meat & veggie pizza, thick crust 1 slice (1/8 med pizza) 233.16 Meat & veggie pizza, thick crust 0.25 large pizza 727.62 Meat & veggie pizza, thick crust 0.25 medium pizza 465.65 Meat & veggie pizza, thick crust 0.5 French bread pizza 234.50 Meat & veggie pizza, thick crust 1 big slice (1/8 lg pizza) 363.81 Meat & veggie pizza, thick crust 1 small pizza (8" across) 798.64 Meat & cheese calzone or stromboli 0.5 calzone or stromboli 737.76 Pizza rolls or bites 1 miniature roll 42.00 Egg roll with vegetables 1 egg roll 100.48 Egg roll with vegetables 1 miniature egg roll 20.41 Egg roll with meat 1 egg roll 112.64 Egg roll with meat 1 miniature egg roll 22.88 Fried wonton 1 wonton 53.96 Fried wonton 1 pot sticker 85.20 Steamed dumpling, meat filled 1 dumpling 41.44 Quiche (with meat, poultry or fish) 1 piece (1/8 of 9" quiche) 568.32 Quiche (with meat, poultry or fish) 1 individual quiche 334.48 Spinach quiche 1 piece (1/8 of 9" quiche) 341.77 Spinach quiche 1 individual quiche 270.07 Meat and cheese turnover (Hot Pockets) 1 turnover 358.08 Sausage, egg, and cheese croissant 1 croissant 539.01 Meat lasagna 1 piece (about 2-1/2" x 4") 321.36 Meat lasagna 1 cup 390.00 Spinach lasagna (vegetarian) 1 piece (about 2-1/2" x 4") 279.21 Spinach lasagna (vegetarian) 1 cup 307.50 Meat ravioli with tomato sauce 0.5 cup 104.17 Meat ravioli with tomato sauce 0.5 can (15 oz) 176.38 Meat ravioli with tomato sauce 1 piece 27.39 Cheese ravioli (no sauce) 0.5 cup 185.20 Cheese ravioli (no sauce) 1 piece 34.73 Spaghetti with tomato sauce (meatless) 1 cup 250.48 Spaghetti with meat sauce 1 cup 349.68 Cheese manicotti with tomato sauce 2 manicotti 457.60 Cheese manicotti with tomato sauce 1 cup 376.00 Fried rice (plain) 0.5 cup 125.33 Chicken or pork fried rice 0.5 cup 166.32 Shrimp fried rice 0.5 cup 161.37 Nigiri sushi (with fish and veggies) 1 piece 36.40 Nigiri sushi (with fish and veggies) 0.25 cup 58.10 Maki sushi (rolled sushi with veggies) 1 piece 30.42 Maki sushi (rolled sushi with veggies) 0.25 cup 48.56 Rice and beans 0.5 cup 195.98 Rice with tomato sauce 0.5 cup 126.36 Stuffed pepper (with rice and meat) 0.5 pepper with filling 208.60 Spanish rice 0.5 cup 105.71 Rice with vegetables 0.5 cup 139.05 Wrap sandwich (meat, vegetables, rice) 1 wrap 818.37 Lucky Charms cereal 1 single serving box 110.20 Raisin bran cereal 1 cup 194.59 Raisin bran cereal 1 single serving box 124.41 Rice Chex cereal 1 cup 124.41 Rice Krispies cereal 1 cup 93.60 Rice Krispies cereal 1 single serving box 90.00 Special K cereal 1 cup 117.49 Special K cereal 1 single serving box 79.59 Corn Pops cereal 1 cup 117.80 Corn Pops cereal 1 single serving box 106.40 Frosted Flakes cereal 1 cup 150.47 Frosted Flakes cereal 1 single serving box 117.44 Total cereal 1 cup 106.92 Total cereal 1 single serving box 91.85 Trix cereal 1 cup 117.30 Trix cereal 1 single serving box 105.57 Shredded wheat cereal 1 cup spoon size biscuits 170.00 Shredded wheat cereal 1 rectangular biscuit 81.60 Wheaties cereal 1 cup 106.50 Wheat bran, unprocessed 0.25 cup 31.32 Beef burrito (no beans) 1 small burrito 296.64 Beef and bean burrito 1 medium burrito 330.86 Beef and cheese burrito (no beans) 1 Taco Bell burrito 689.04 Beef and cheese burrito (no beans) 1 medium burrito 494.16 Beef, bean, and cheese burrito 1 Taco Bell burrito 670.65 Beef, bean, and cheese burrito 1 medium burrito 615.42 Beef, bean, and cheese burrito 1 Taco Bell Big Beef 765.33 Beef taco (cheese, lettuce, tomato, salsa) 1 Taco Bell Grande 339.04 Beef soft taco 1 taco 262.20 Chicken soft taco 1 taco 250.88 Bean taco (cheese, lettuce, tomato, salsa) 1 taco or tostada 143.44 Taco salad with beef, cheese, corn chips 1 salad (fast food order) 366.56 Taco salad with beef, cheese, corn chips 1 cup 192.76 Tamale (with meat or chicken) 1 tamale 133.00 Cheese nachos 1 Taco Bell order 471.70 Cheese nachos 1 cup 258.10 Beef and bean nachos 1 Nachos Supreme 566.28 Beef and bean nachos 1 cup 251.68 Chicken nachos 1 order 543.32 Chicken nachos 1 cup 251.43 Beef chimachanga 1 chimichanga 337.48 Chicken chimichanga 1 chimichanga 558.15 Chicken chimichanga 1 order (4 mini pieces) 631.35 Cheese quesadilla 1 quesadilla 498.42 Meat and cheese quesadilla 1 quesadilla 605.36 Fried pork chop (eat lean only) 1 medium 153.00 Fried pork chop (eat lean only) 1 large 220.50 Fried pork chop (eat lean only) 1 small or thin cut 83.25 Fried pork chop (eat lean only) 4 ounces after cooking 234.00 Breaded pork chop (eat lean & fat) 1 medium 304.32 Breaded pork chop (eat lean & fat) 1 large 440.63 Breaded pork chop (eat lean & fat) 1 small or thin cut 164.84 Breaded pork chop (eat lean & fat) 4 ounces after cooking 359.48 Breaded pork chop (eat lean only) 1 medium 226.40 Breaded pork chop (eat lean only) 1 large 331.11 Breaded pork chop (eat lean only) 1 small or thin cut 124.52 Breaded pork chop (eat lean only) 4 ounces after cooking 339.60 Roast pork tenderloin 4 ounces after cooking 195.05 Smoked ham (lean) 1 medium slice 65.94 Smoked ham (lean) 1 thick slice 98.91 Smoked ham (lean) 1 thin slice 32.97 Smoked ham (lean) 4 ounces, boneless 178.04 Roast pork (lean) 1 medium slice 87.36 Roast pork (lean) 1 thick slice 131.04 Roast pork (lean) 1 thin slice 43.68 Roast pork (lean) 4 ounces, boneless 235.87 Canadian bacon 1 slice 42.55 Canadian bacon 1 ounce 51.80 Bacon 1 medium slice, cooked 43.28 Bacon 1 thick slice, cooked 64.92 Bacon 1 thin slice, cooked 27.05 Pork spareribs (eat lean & fat) 1 large cut (3 ribs) 533.25 Pork spareribs (eat lean & fat) 1 large rib 177.75 Pork spareribs (eat lean & fat) 1 medium rib 138.25 Pork spareribs (eat lean & fat) 1 small rib 98.75 Pork spareribs (eat lean only) 1 large cut (3 ribs) 205.00 Pork spareribs (eat lean only) 1 large rib 67.65 Pork spareribs (eat lean only) 1 medium rib 53.30 Pork spareribs (eat lean only) 1 small rib 36.90 BBQ spareribs & sauce (eat lean & fat) 1 medium rib 124.00 BBQ spareribs & sauce (eat lean & fat) 1 large rib 161.20 BBQ spareribs & sauce (eat lean & fat) 1 small rib 89.90 BBQ spareribs & sauce (eat lean only) 1 medium rib 66.30 BBQ spareribs & sauce (eat lean only) 1 large rib 83.98 BBQ spareribs & sauce (eat lean only) 1 small rib 46.41 Fried pork rinds 1 cup, pieces 174.40 Fried pork rinds 1 bag (2 oz) 310.65 Lamb chop 1 large chop 223.60 Lamb chop 1 medium chop 167.70 Lamb chop 1 small chop 111.80 Lamb chop 4 ounces after cooking 243.81 Broiled veal chop 1 medium 230.05 Broiled veal chop 1 large 292.40 Broiled veal chop 4 ounces after cooking 197.80 Veal cutlet or steak, fried 1 cutlet 139.37 Veal cutlet or steak, fried 4 ounces after cooking 205.25 Roasted veal 1 medium slice 96.60 Roasted veal 1 thick slice 144.90 Roasted veal 1 thin slice 48.30 Roasted veal 4 ounces, boneless 260.82 Roasted venison 4 ounces after cooking 215.46 Battered fried chicken (eat skin) 1 medium piece 249.40 Battered fried chicken (eat skin) 1 large piece 406.00 Battered fried chicken (eat skin) 1 small piece 142.10 Battered fried chicken (eat skin) 4 ounces after cooking 328.86 Baked chicken breast (eat skin) 1 medium breast 191.10 Baked chicken breast (eat skin) 1 white meat quarter 302.25 Baked chicken breast (eat skin) 1 large breast 216.45 Baked chicken breast (eat skin) 1 small breast 163.80 Baked chicken breast (eat skin) 4 ounces after cooking 221.13 Baked chicken breast (no skin) 1 medium breast 141.04 Baked chicken breast (no skin) 1 white meat quarter 206.64 Baked chicken breast (no skin) 1 large breast 160.72 Baked chicken breast (no skin) 1 small breast 123.00 Baked chicken breast (no skin) 4 ounces boneless, cooked 170.56 Fried chicken breast (no skin) 1 medium breast 158.24 Fried chicken breast (no skin) 1 large breast 180.32 Fried chicken breast (no skin) 1 small breast 138.00 Fried chicken breast (no skin) 4 ounces, cooked, skinned 191.36 Battered fried chicken breast 1 medium breast 365.40 Battered fried chicken breast 1 large breast 412.38 Battered fried chicken breast 1 small breast 313.20 Battered fried chicken breast 4 ounces after cooking 295.97 Battered fried chicken breast, no skin 1 medium breast 252.72 Battered fried chicken breast, no skin 1 large breast 283.14 Battered fried chicken breast, no skin 1 small breast 215.28 Battered fried chicken breast, no skin 4 ounces after cooking 265.36 Baked chicken dark meat (eat skin) 1 medium dark meat quarter 262.20 Baked chicken dark meat (eat skin) 1 large dark meat quarter 342.70 Baked chicken dark meat (eat skin) 1 small dark meat quarter 216.20 Baked chicken dark meat (no skin) 1 medium dark meat quarter 179.55 Baked chicken dark meat (no skin) 1 large dark meat quarter 241.92 Baked chicken dark meat (no skin) 1 small dark meat quarter 153.09 Baked chicken drumstick (no skin) 1 medium drumstick 75.24 Baked chicken drumstick (no skin) 1 large drumstick 99.18 Baked chicken drumstick (no skin) 1 small drumstick 58.14 Fried chicken drumstick (battered) 1 medium drumstick 194.40 Fried chicken drumstick (battered) 1 large drumstick 253.80 Fried chicken drumstick (battered) 1 small drumstick 148.50 Baked chicken thigh (no skin) 1 medium thigh 107.64 Baked chicken thigh (no skin) 1 large thigh 144.90 Baked chicken thigh (no skin) 1 small thigh 95.22 Fried chicken thigh (eat skin) 1 medium thigh 158.10 Fried chicken thigh (eat skin) 1 large thigh 214.20 Fried chicken thigh (eat skin) 1 small thigh 140.25 Fried chicken thigh (no skin) 1 medium thigh 111.28 Fried chicken thigh (no skin) 1 large thigh 149.80 Fried chicken thigh (no skin) 1 small thigh 98.44 Fried chicken thigh (battered) 1 medium thigh 239.08 Fried chicken thigh (battered) 1 large thigh 325.26 Fried chicken thigh (battered) 1 small thigh 211.28 Fried chicken wing (no coating) 1 medium wing 101.76 Fried chicken wing (no coating) 1 mini "drumette" 47.70 Fried chicken wing (no coating) 1 large wing 136.74 Fried chicken wing (no coating) 1 small wing 89.04 Fried chicken wing (battered) 1 medium wing 159.74 Fried chicken wing (battered) 1 mini "drumette" 61.94 Fried chicken wing (battered) 1 large wing 208.64 Fried chicken wing (battered) 1 small wing 136.92 Chicken patty or fillet (breaded) 1 patty 225.72 Chicken patty or fillet (breaded) 1 fillet 299.97 Chicken patty or fillet (breaded) 1 medium tender 47.52 Chicken patty or fillet (breaded) 1 chicken strip 261.36 Chicken nuggets 1 fast food order-6 nuggets 216.72 Chicken nuggets 1 nugget 54.18 Roasted turkey (white meat) 1 medium slice 43.68 Roasted turkey (white meat) 1 thin slice 21.84 Roasted turkey (white meat) 4 ounces after cooking 174.72 Roasted turkey (white & dark meat) 1 medium slice 47.32 Roasted turkey (white & dark meat) 1 thin slice 23.66 Roasted turkey (white & dark meat) 4 ounces after cooking 189.28 Ground turkey 1 medium patty (4 per pound) 139.80 Ground turkey 0.5 cup after cooking 147.96 Ground turkey 1 large patty (3 per pound) 186.40 Ground turkey 1 small patty (5 per pound) 111.84 Ground turkey 4 ounces after cooking 260.96 Turkey bacon 1 medium slice, cooked 42.02 Roasted duck 1 breast 255.36 Roasted duck 1 drumstick and thigh 184.80 Roasted duck 1 duck half 1283.52 Roasted Cornish game hen 1 breast 284.90 Roasted Cornish game hen 1 hen 792.54 Fried beef liver 1 slice 147.90 Fried chicken liver 1 cup 372.40 Fried chicken liver 1 liver 58.52 Chicken liver pate 1 slice 56.98 Low fat hot dog 1 hot dog 92.34 Hot dog (frankfurter) 1 hot dog 174.99 Bratwurst 1 brat 281.35 Bologna 1 medium slice 85.96 Low fat bologna 1 medium slice 64.40 Pepperoni 1 slice 25.63 Pepperoni 0.25 cup, sliced 118.83 Polish sausage 0.5 cup, sliced 234.05 Polish sausage 0.5 10" long sausage 351.85 Breakfast sausage (brown & serve) 1 patty 106.92 Breakfast sausage (brown & serve) 1 link 51.48 Turkey sausage 1 medium slice (slice=1 oz) 58.52 Vienna sausage 1 sausage 44.64 Vienna sausage 1 can 315.27 Deli ham (regular) 1 slice 45.36 Deli ham (regular) 0.5 cup 119.07 Deli ham (regular) 1 shaved slice 27.54 Deli ham (extra lean) 1 slice 36.68 Deli chicken or turkey loaf 1 slice 42.53 Deli sliced turkey or chicken breast 1 slice 29.48 Deli sliced turkey or chicken breast 0.5 cup, shaved slices 42.12 Deli sliced roast beef 1 slice 50.18 Deli sliced roast beef 0.5 cup 123.90 Chicken salad spread 0.5 cup 208.00 Ham salad spread 0.5 cup 273.24 Baked fish 1 fillet 142.38 Baked fish 4 ounces after cooking 142.88 Fried fish (breaded or battered) 1 fillet 266.66 Fried fish (breaded or battered) 4 ounces after cooking 225.67 Baked battered fish fillet 1 patty or fillet 155.04 Baked battered fish fillet 1 stick 46.24 Baked battered fish fillet 2 ounces after cooking 154.22 Fried breaded fish fillet 1 patty or fillet 125.97 Fried breaded fish fillet 1 stick 37.57 Fried breaded fish fillet 2 ounces after cooking 125.31 Anchovy 1 2-ounce can, drained 94.50 Anchovy 2 ounces 119.07 Baked or broiled catfish 1 fillet 115.92 Baked or broiled catfish 0.5 medium catfish 300.84 Baked or broiled catfish 4 ounces after cooking 208.66 Fried catfish (breaded or battered) 1 fillet 182.25 Fried catfish (breaded or battered) 0.5 medium catfish 473.85 Fried catfish (breaded or battered) 4 ounces after cooking 275.56 Baked or broiled cod 1 fillet 113.46 Baked or broiled cod 4 ounces after cooking 138.35 Fried cod (breaded or battered) 1 fillet 190.30 Fried cod (breaded or battered) 4 ounces after cooking 196.18 Baked or broiled flounder 1 fillet 172.90 Baked or broiled flounder 4 ounces after cooking 150.82 Baked or broiled perch 1 fillet 127.68 Baked or broiled perch 4 ounces after cooking 150.82 Baked or broiled salmon 1 steak 242.82 Baked or broiled salmon 0.5 medium fillet 235.98 Baked or broiled salmon 4 ounces after cooking 193.91 Smoked salmon (lox) 1 slice or piece 23.40 Smoked salmon (lox) 1 ounce 33.17 Baked or broiled trout 1 medium trout 306.44 Baked or broiled trout 4 ounces after cooking 213.19 Baked or broiled tuna 1 steak 227.97 Baked or broiled tuna 4 ounces after cooking 173.50 Canned tuna (in oil) 0.5 can, drained 158.40 Canned tuna (in oil) 2 ounces 112.27 Canned tuna (in water) 0.5 can, drained 96.86 Canned tuna (in water) 2 ounces 65.77 Fried whiting (floured or breaded) 1 fillet 190.53 Fried whiting (floured or breaded) 4 ounces after cooking 248.35 Fried calamari (fried squid) 0.25 cup 73.88 Fried clams (battered) 0.5 cup (1 cup=8 medium clams) 111.18 Steamed clams (oysters, mussels) 0.5 cup (1 cup=12 medium clams) 69.00 Steamed clams (oysters, mussels) 1 quart, in shell 172.04 Steamed crab (hard shell) 1 medium blue crab 48.48 Steamed crab (hard shell) 1 Pacific crab 114.13 Steamed crab (hard shell) 1 king crab leg 120.19 Steamed crab (hard shell) 1 snow crab 54.54 Steamed or boiled crayfish 0.5 cup, cooked 56.70 Steamed or boiled crayfish 2 ounces after cooking 45.36 Steamed or boiled lobster 1 medium lobster tail 142.59 Steamed or boiled lobster 0.5 medium lobster 143.08 Steamed or boiled lobster 4 ounces after cooking 110.00 Fried oysters (breaded or battered) 1 large oyster 55.38 Fried oysters (breaded or battered) 1 small oyster 17.04 Fried oysters (breaded or battered) 4 ounces after cooking 241.54 Baked or broiled scallops 0.5 cup, cooked 124.74 Baked or broiled scallops 1 scallop 17.16 Baked or broiled scallops 4 ounces after cooking 149.69 Fried scallops (floured or breaded) 0.5 cup, cooked 145.39 Fried scallops (floured or breaded) 1 scallop (0.6 oz) 34.72 Fried scallops (floured or breaded) 4 ounces after cooking 246.08 Baked, broiled, or sauteed shrimp 0.5 cup, cooked 111.65 Baked, broiled, or sauteed shrimp 1 jumbo shrimp 15.40 Baked, broiled, or sauteed shrimp 4 ounces after cooking 172.48 Baked, broiled, or sauteed shrimp 10 medium shrimp 77.00 Baked, broiled, or sauteed shrimp 10 small shrimp 61.60 Steamed or boiled shrimp 4 ounces after cooking 154.56 Steamed or boiled shrimp 0.5 cup, cooked 100.05 Steamed or boiled shrimp 1 jumbo shrimp 13.80 Steamed or boiled shrimp 10 medium shrimp 69.00 Steamed or boiled shrimp 10 small shrimp 55.20 Fried shrimp (breaded or battered) 4 ounces after cooking 274.40 Fried shrimp (breaded or battered) 0.5 cup, cooked 158.03 Fried shrimp (breaded or battered) 1 extra large shrimp 61.23 Fried shrimp (breaded or battered) 10 medium shrimp 269.50 Fried shrimp (breaded or battered) 10 small shrimp 147.00 Spaghetti sauce (with meat) 0.5 cup 140.69 Chili con carne (with beans) 0.5 cup 132.08 Beef sloppy joe (no bun) 0.5 cup 185.74 Salisbury steak with gravy 1 steak with gravy 218.01 Teriyaki steak with sauce 0.5 cup 226.92 Beef curry 0.5 cup 215.94 Beef with BBQ sauce 0.5 cup 228.81 Beef with BBQ sauce 1 slice with sauce 100.92 Pork or ham with BBQ sauce 0.5 cup 236.70 Pork or ham with BBQ sauce 1 slice with sauce 104.40 Sweet & sour pork 0.5 cup 115.26 Sausage gravy 0.5 cup 187.20 Chicken cacciatore 1 breast with sauce 382.00 Chicken cacciatore 0.5 cup 233.02 Chicken cacciatore 1 thigh with sauce 238.75 Chicken teriyaki 1 breast with sauce 190.72 Chicken teriyaki 0.5 cup 181.78 Chicken teriyaki 1 thigh with sauce 113.24 Chicken with BBQ sauce 1 breast with sauce 233.70 Chicken with BBQ sauce 0.5 cup 249.85 Chicken with BBQ sauce 1 thigh with sauce 140.60 Buffalo wing (chicken wing & sauce) 1 wing "drumette" with sauce 73.44 Sweet & sour chicken 1 breast with sauce 356.00 Sweet & sour chicken 0.5 cup 112.14 Sweet & sour chicken 1 thigh with sauce 222.50 Chicken curry 1 breast with sauce 248.00 Chicken curry 0.5 cup 146.32 Chicken curry 1 thigh with sauce 155.00 Chicken cordon bleu 1 roll (breast,ham, sauce) 501.51 Chicken Parmigiana 1 patty, sauce and cheese 323.96 Chicken Parmigiana 1 breast, sauce and cheese 283.02 Chicken Parmigiana 1 thigh with sauce 188.68 Lemon chicken 0.5 cup 335.16 Corned beef hash 0.5 cup 180.40 Beef, tomato sauce & noodles 1 cup 276.39 Beef stroganoff with noodles 1 cup 343.04 Meatloaf or meatball, no sauce 1 medium slice 220.32 Meatloaf or meatball, no sauce 1 large meatball 85.68 Meatloaf or meatball, no sauce 1 medium meatball 57.12 Meatloaf or meatball, no sauce 4 ounces after cooking 231.34 Meatloaf or meatballs & tomato sauce 1 medium slice 239.75 Meatloaf or meatballs & tomato sauce 1 large meatball 92.75 Meatloaf or meatballs & tomato sauce 1 medium meatball 63.00 Meatloaf or meatballs & tomato sauce 4 ounces after cooking 198.45 Chicken and rice with cream sauce 0.5 cup 177.32 Chicken and rice with tomato sauce 0.5 cup 113.46 Chicken and dumplings 0.5 cup 184.22 Crab cake 1 cake 105.84 Gefilte fish 1 piece 76.84 Gefilte fish 0.5 cup 128.26 Gefilte fish 5 balls 46.33 Imitation crabmeat 0.5 cup 71.82 Tuna noodle casserole 1 cup 423.36 Beef stew, potatoes & vegetables 1 cup 199.08 Stir-fried beef, veggies & noodles 1 cup 223.51 Beef, veggies & noodles (tomato sauce) 1 cup 231.57 Stuffed cabbage rolls (beef & rice) 1 roll 117.42 Pork, veggies and noodles (tomato sauce) 1 cup 408.36 Stir-fried pork, vegetables & rice 1 cup 245.21 Sweet & sour pork on rice 1 cup 268.40 Chicken, veggies & noodles (cream sauce) 1 cup 250.88 Chicken chow mein with noodles 1 cup 275.00 Stir-fried chicken & veggies on rice 1 cup 234.36 Chicken or turkey pot pie 1 8-ounce pie (4-5" across) 488.05 Chicken or turkey pot pie 1 cup 541.80 Chicken or turkey pot pie 1 16-ounce pie (Hungry Man) 976.10 Gumbo (with rice, New Orleans type) 1 cup 192.76 Jambalaya (with meat & rice) 1 cup 392.84 Greens with ham or pork 0.5 cup 38.88 Stir-fried chicken and vegetables 0.5 cup 89.91 General Tso chicken 0.5 cup 148.19 Kung Pao chicken 0.5 cup 217.08 Chicken salad (with celery, mayo) 0.5 cup 208.39 Tuna salad (with celery, mayo) 0.5 cup 191.36 Seafood salad (with tomatoes, dressing) 0.5 cup 163.28 Tuna egg salad (with celery, mayo) 0.5 cup 203.84 Stir-fried shrimp and vegetables 0.5 cup 79.38 Chef salad, no dressing 1 cup 71.44 Chef salad, no dressing 1 fast food order 253.80 Chopped chicken liver 0.25 cup 117.52 Liver and onions 1 slice with onions 177.32 Cheeseburger, plain on bun 1 cheeseburger 316.72 Quarter pound cheeseburger on bun 1 quarter pound burger 552.00 Double cheeseburger on double deck bun 1 double cheeseburger 620.48 Double cheeseburger on double deck bun 1 Big Mac 595.55 Bacon cheeseburger on bun 1 cheeseburger 745.92 Hamburger, plain on bun 1 small hamburger on bun 269.70 Quarter pound hamburger on bun 1 quarter pounder 458.64 Double hamburger on bun 1 double hamburger 383.76 Meatball Sub 1 6" sub 611.04 Roast beef sandwich 1 sandwich 368.97 Steak sandwich on roll 1 sandwich 343.64 Philly cheese steak (pepper, onion, roll) 1 submarine 485.52 Club sandwich (chicken, bacon, tomato) 1 sandwich 546.12 Club sandwich (chicken, bacon, tomato) 1 6" sub 548.34 Ham sandwich with mayo 1 sandwich 271.04 Chicken sandwich with mayo 1 sandwich 265.44 Chicken sandwich with mayo 1 6" sub 559.32 Fried chicken fillet sandwich 1 sandwich 322.56 Fried fish sandwich with tartar sauce 1 regular sandwich 373.65 Fried fish sandwich with tartar sauce 1 large sandwich 675.75 Corn dog (hot dog, cornbread coating) 1 corn dog 279.84 Pig in a blanket (hot dog in dough) 1 pig in a blanket 275.40 Pig in a blanket (hot dog in dough) 1 cocktail-size 64.80 Sausage biscuit 1 regular biscuit 437.92 Sausage biscuit 1 small biscuit 222.87 Beef sirloin frozen meal 1 regular meal 274.56 Salisbury steak frozen meal 1 regular meal 461.76 Fried chicken frozen meal 1 large meal (16 oz) 1024.92 Chicken Teriyaki frozen meal 1 regular meal 360.68 Chicken with rice diet frozen meal 1 regular meal 272.33 Chicken fettuccine diet frozen meal 1 regular meal 265.10 Turkey with dressing frozen meal 1 regular meal 483.60 Shrimp with pasta diet frozen meal 1 regular meal 290.16 Beef broth or consomme 1 cup 16.80 Pepperpot soup or menudo soup 1 cup 103.63 Chunky beef vegetable soup 1 cup 170.40 Mexican beef vegetable soup 1 cup 143.40 Pozole 1 cup 195.16 Chicken gumbo soup 1 cup 56.12 Sweet & sour soup 1 cup 73.20 Chicken vegetable soup 1 cup 136.23 Mexican chicken vegetable soup with rice 1 cup 181.50 Hot & sour soup 1 cup 161.04 Cream of chicken soup (with water) 1 cup 117.12 New England clam chowder 1 cup 148.80 Lobster bisque 1 cup 248.00 Chicken gravy 0.25 cup 47.01 Beef gravy 0.25 cup 30.87 Mushroom gravy 0.25 cup 16.07 Mole poblana sauce 0.25 cup 78.18 Hard or soft boiled egg 1 large egg 77.00 Hard or soft boiled egg 1 slice 7.70 Fried egg 1 large egg 89.24 Egg white 1 egg white 17.16 Egg white 0.25 cup 21.19 Deviled egg 0.5 egg 62.31 Egg salad 0.5 cup 352.98 Egg salad 1 large egg 235.32 Scrambled egg (cooked without fat) 1 large egg 78.00 Scrambled egg (cooked without fat) 0.5 cup 134.55 Scrambled egg (cooked with fat) 1 large egg 93.62 Scrambled egg (cooked with fat) 0.5 cup 161.57 Egg, cheese & ham on English muffin 1 McMuffin 311.85 Egg, cheese & sausage on English muffin 1 regular sandwich 457.92 Egg, cheese & sausage on English muffin 1 small sandwich 241.92 Egg & sausage on biscuit 1 biscuit 565.25 Egg, cheese & bacon on biscuit 1 biscuit 437.58 Egg drop soup 1 cup 73.20 Egg Beaters 0.5 cup 60.00 Egg Beaters 0.25 cup, raw (equals 1 egg) 30.00 Dry beans, cooked with fat 0.5 cup 164.70 Dry beans, cooked without fat 0.5 cup 110.25 Baked beans 0.5 cup 118.11 Refried beans 0.5 cup 182.16 Hummus 1 Tablespoon 26.55 Hummus 0.25 cup 108.86 Pork & beans 0.5 cup 123.97 Pork & beans 1 small can (8 oz) 222.46 Dry blackeye peas, cooked without fat 0.5 cup 97.18 Chickpeas 0.5 cup 147.60 Split peas 0.5 cup 114.66 Lentils 0.5 cup 109.83 Soy nuts 0.25 cup 109.51 Tofu 0.25 cup 37.82 Tofu 1 cubic inch piece 10.74 Soy sauce 1 Tablespoon 8.48 Soy sauce 1 packet 4.72 Teriyaki sauce 0.25 cup 53.55 Worcestershire sauce 1 teaspoon 3.76 Protein powder 1 Tablespoon 37.29 Tofutti tofu frozen dessert 0.5 cup 180.40 Bean soup 1 cup 136.62 Miso soup 1 cup 84.00 Bean soup with macaroni 1 cup 154.33 Bean soup with ham 1 cup 221.13 Split pea soup with ham 1 cup 195.00 Lentil soup 1 cup 181.04 Meatless bacon bits 1 Tablespoon 33.32 Meatless sausage 1 link 64.25 Meatless sausage 1 patty 97.66 Meatless fried chicken (breaded) 1 piece 84.24 Meatless fried chicken (breaded) 0.5 cup, diced 152.10 Meatless hot dog (no bun) 1 frankfurter 163.10 Soy burger (no bun) 1 patty 125.30 Veggie burger (no bun) 1 patty 127.09 Vegetarian chili 0.5 cup 135.89 Vegetarian meatloaf or patty 1 slice 110.32 Almonds 1 ounce (22 almonds) 163.86 Almonds 0.25 cup 203.75 Brazil nuts 0.25 cup 229.60 Cashews 1 ounce (18 cashews) 164.71 Cashews 0.25 cup 188.83 Roasted chestnuts 1 ounce (3 chestnuts) 69.46 Roasted chestnuts 0.25 cup 87.59 Shredded sweetened coconut 0.25 cup shredded 110.21 Shredded sweetened coconut 0.25 cup flaked 87.69 Shredded sweetened coconut 1 ounce 134.38 Filberts (hazelnuts) 1 ounce (20 nuts) 175.84 Filberts (hazelnuts) 0.25 cup 211.95 Macadamia nuts 1 ounce (11 nuts) 202.99 Macadamia nuts 0.25 cup 239.86 Mixed nuts 0.25 cup 219.04 Peanuts 1 ounce (32 peanuts) 169.82 Peanuts 0.25 cup 218.64 Pecans 1 ounce (20 halves) 195.90 Pecans 0.25 cup 186.57 Pine nuts (pignolias) 1 Tablespoon 57.88 Pine nuts (pignolias) 0.25 cup 228.82 Pistachios 0.25 cup in shell 82.36 Pistachios 0.25 cup shelled 181.76 Pistachios 1 ounce in shell 85.20 Walnuts 1 ounce (14 halves) 185.41 Walnuts 0.25 cup 163.50 Peanut butter 1 Tablespoon 95.84 Peanut butter, reduced fat 1 Tablespoon 93.60 Peanut butter & jelly spread 1 Tablespoon 65.44 Peanut sauce 1 Tablespoon 44.10 Peanut sauce 0.25 cup 178.76 Coconut milk 0.25 cup 138.00 Trail mix (nuts, seeds, dried fruit) 0.25 cup 176.05 Sunflower seeds 1 ounce, hulled 161.60 Sunflower seeds 0.25 cup, hulled 205.20 Sunflower seeds 0.25 cup in hulls 65.55 Sesame seeds 0.25 cup 212.63 Flax seed 0.25 cup 178.35 White bread 1 regular slice 69.16 White bread 1 large slice 79.80 White bread 1 thin slice 53.20 French bread 1 large slice 175.36 French bread 0.5 mini baguette (9" long) 208.24 French bread 1 medium slice 87.68 foccacia 1 slice 182.40 Pita bread (white) 1 medium (5-1/4" across) 123.75 Pita bread (white) 1 large (6-1/2" across) 233.75 Pita bread (white) 1 small (4" across) 77.00 Cheese bread 1 slice 70.98 Cinnamon bread or toast 1 slice 69.16 Garlic bread 1 medium slice 95.70 Garlic bread 1 large slice 135.30 Garlic bread 1 small slice 52.80 Diet high-fiber bread 1 regular slice 60.03 Diet high-fiber bread 1 thin slice 47.61 Raisin bread 1 regular slice 71.24 Sourdough bread 1 medium slice 68.50 Sourdough bread 1 large slice 95.90 Sourdough bread 1 small slice 41.10 White roll 1 pan or dinner roll 78.12 White roll 1 hamburger or hot dog bun 119.97 Sub roll 1 medium (8" long) 262.26 Sub roll 1 large (12" long) 376.65 Sub roll 1 small (5-1/2" long) 181.35 Frosted sweet roll or cinnamon bun 1 medium roll 226.80 Frosted sweet roll or cinnamon bun 1 large roll 313.74 Frosted sweet roll or cinnamon bun 1 small roll 147.42 Frosted sweet roll or cinnamon bun 1 Little Debbie 189.00 Coffee cake 1 piece (1/12 of a 9" sq) 159.80 Coffee cake 1 piece (1/8 of 8" cake) 139.40 Fat-free coffee cake 1 one-inch slice 94.05 Fat-free coffee cake 0.25 coffeecake (5 by 11") 302.81 Croissant 1 medium croissant (2 oz) 231.42 Croissant 1 mini croissant (1 oz) 113.68 Croissant 1 small croissant (1.5 oz) 170.52 Croissant 1 large croissant (2.4 oz) 272.02 Bagel (plain) 1 regular (4 oz) 288.75 Bagel (plain) 1 large (5 oz) 360.25 Bagel (plain) 1 miniature (1 oz) 71.50 Bagel (plain) 1 small (2 1/2 oz) 189.75 Raisin bagel 1 regular (4 oz) 287.70 Raisin bagel 1 large (5 oz) 358.94 Raisin bagel 1 small (2 1/2 oz) 189.06 Bread stuffing 0.5 cup, moist type 176.00 Bread stuffing 0.5 cup, dry mix, prepared 200.64 Bread stick 1 medium 41.20 Bread stick 1 large 82.40 Bread stick 1 small 20.60 Bread stick 1 snack size 8.24 Croutons 0.25 cup 46.50 Croutons 1 fast food package 46.50 English muffin 1 muffin 136.30 English muffin with raisins 1 muffin 140.94 Melba toast 1 piece 19.50 Melba toast 1 melba round 11.70 100% whole wheat bread 1 regular slice 68.88 100% whole wheat bread 1 large slice 78.72 100% whole wheat bread 1 thin slice 56.58 Pita bread (100% whole wheat) 1 medium (5-1/4" across) 119.70 Pita bread (100% whole wheat) 1 large (6-1/2" across) 226.10 Pita bread (100% whole wheat) 1 small (4" across) 74.48 Whole wheat English muffin 1 muffin 117.74 100% whole wheat bagel 1 regular (4 oz) 277.20 100% whole wheat bagel 1 large (5 oz) 345.84 100% whole wheat bagel 1 miniature (1 oz) 68.64 100% whole wheat bagel 1 small (2 1/2 oz) 182.16 Wheat or cracked wheat bread 1 regular slice 65.00 Wheat or cracked wheat bread 1 large slice 78.00 Wheat or cracked wheat bread 1 thin slice 52.00 Wheat Bagel (part whole wheat) 1 regular (4 oz) 300.30 Wheat Bagel (part whole wheat) 1 large (5 oz) 374.66 Wheat Bagel (part whole wheat) 1 miniature (1 oz) 74.36 Wheat Bagel (part whole wheat) 1 small (2 1/2 oz) 197.34 Cracked wheat English muffin 1 muffin 129.34 Wheat roll (part whole wheat) 1 pan or dinner roll 82.04 Wheat roll (part whole wheat) 1 submarine bun 275.42 Wheat roll (part whole wheat) 1 hamburger or hot dog bun 125.99 Rye bread 1 regular slice 67.34 Rye bread 1 large slice 82.88 Rye bread 1 snack-size slice 18.13 Rye bread 1 thin slice 51.80 Multigrain bread 1 regular slice 65.00 Multigrain bread 1 large slice 80.00 Multigrain bread 1 thin slice 57.50 Diet high-fiber multigrain bread 1 regular slice 60.58 Diet high-fiber multigrain bread 1 thin slice 53.59 Refrigerated biscuit (canned dough) 1 biscuit 65.74 Refrigerated biscuit (canned dough) 1 crescent roll 96.88 Refrigerated biscuit (canned dough) 1 large biscuit 100.34 Refrigerated biscuit (canned dough) 1 extra large (Pillsbury Grands!) 190.30 Buttermilk biscuit 1 medium 185.64 Buttermilk biscuit 1 large 280.28 Buttermilk biscuit 1 small 127.40 Cornbread stuffing 0.5 cup, moist type 179.00 Cornbread stuffing 0.5 cup, dry type 126.20 Cornbread or corn muffin 1 medium muffin or square 173.85 Cornbread or corn muffin 1 large muffin or square 216.55 Cornbread or corn muffin 1 small muffin or square 137.25 Cornbread or corn muffin 1 stick 118.95 Hush puppy 1 hush puppy 74.14 Hush puppy 0.5 cup 256.12 Corn tortilla 1 medium (6" across) 53.28 Corn tortilla 1 large (8" across) 95.46 Corn tortilla 1 small (4" across) 23.75 Flour (wheat) tortilla 1 medium (8" across) 165.75 Flour (wheat) tortilla 1 large (10" across) 227.50 Flour (wheat) tortilla 1 small (6" across) 97.50 Whole wheat tortilla 1 medium (7" across) 105.20 Whole wheat tortilla 1 large (8" across) 136.76 Whole wheat tortilla 1 small (6" across) 71.01 Taco or tostada shell 1 medium (5" across) 62.24 Taco or tostada shell 1 large (6 1/2" across) 98.28 Taco or tostada shell 1 miniature (3" across) 23.40 Blueberry or banana muffin 1 medium (2 3/4” across) 313.01 Blueberry or banana muffin 1 large (3 1/4” across) 426.58 Blueberry or banana muffin 1 miniature (1 1/4” across) 52.63 Blueberry or banana muffin 1 small (2 1/2” across) 182.82 Fat-free berry or banana muffin 1 medium (2 3/4” across) 294.93 Fat-free berry or banana muffin 1 large (3 1/4” across) 401.94 Fat-free berry or banana muffin 1 miniature (1 1/4” across) 49.59 Fat-free berry or banana muffin 1 small (2 1/2” across) 172.26 Chocolate chip muffin 1 medium (2 3/4” across) 363.86 Chocolate chip muffin 1 large (3 1/4” across) 495.88 Chocolate chip muffin 1 miniature (1 1/4” across) 61.18 Chocolate chip muffin 1 small (2 1/2” across) 212.52 Bran muffin 1 medium (2 3/4” across) 333.35 Bran muffin 1 large (3 1/4” across) 454.30 Bran muffin 1 miniature (1 1/4” across) 56.05 Bran muffin 1 small (2 1/2” across) 194.70 Lowfat bran & fruit muffin 1 small muffin (2 oz) 136.30 Plain muffin 1 medium (2 3/4” across) 344.65 Plain muffin 1 large (3 1/4” across) 469.70 Plain muffin 1 miniature (1 1/4” across) 57.95 Plain muffin 1 small (2 1/2” across) 201.30 Matzo pancake 1 pancake or fritter 53.55 Matzo ball 1 ball 47.95 Fruit bread (banana, etc.) 1 slice (1.4 oz) 132.43 Zucchini bread 1 slice (1.4 oz) 149.60 Angel food cake 1 piece (1/12 of 10" cake) 143.07 Carrot cake with icing 1 piece, 1-layer cake 326.40 Carrot cake with icing 1 piece, 2-layer cake 542.64 Carrot cake with icing 1 cupcake 244.80 Cheesecake 1 piece 409.60 Cheesecake 1 single serving cake 182.40 Chocolate cake with icing 1 piece, 1-layer cake 245.52 Chocolate cake with icing 1 piece, 2-layer cake 405.48 Chocolate cupcake with icing/filling 1 medium cupcake (1.4 oz) 150.40 Chocolate cupcake with icing/filling 1 small cupcake (0.9 oz) 94.00 Chocolate cupcake with icing/filling 1 large cupcake (2.3 oz) 240.64 Chocolate cupcake with icing/filling 1 Ho Ho 105.28 Chocolate cupcake with icing/filling 1 Ding Dong 142.88 Ice cream cake 1 piece (1/10 of loaf) 91.12 Pound cake 1 piece (1/10 of loaf) 350.35 Upside down cake (with fruit) 1 piece (1/12 of 8" sq) 275.20 Upside down cake (with fruit) 1 piece (1/12 of 9" cake) 387.20 White cake with icing 1 piece, 2-layer cake 415.29 White cake with icing 1 piece, 1-layer cake 251.46 Yellow cake with icing 1 piece, 2-layer cake 400.03 Yellow cake with icing 1 piece, 1-layer cake 242.22 Fruit shortcake with whipped cream 1 piece (3" across) 211.22 Biscotti 1 biscotti 144.96 Brownie, no icing 1 brownie (2" square) 128.86 Brownie, no icing 1 Brownie Bites bag 234.98 Brownie with icing 1 brownie (2" square) 170.10 Brownie with icing 1 Little Debbie package 247.05 Chocolate chip cookie 1 medium (2" across) 48.10 Chocolate chip cookie 0.25 cup of bite size cookies 97.40 Chocolate chip cookie 1 "big" cookie (4" across) 192.40 Chocolate chip cookie 1 large 67.34 Reduced-fat chocolate chip cookie 1 Nabisco Chips Ahoy! 46.87 Reduced-fat chocolate chip cookie 0.25 cup, Snackwell's 73.37 Reduced-fat chocolate chip cookie 1 Keebler Chips Deluxe 70.08 Chocolate fudge cookie 1 medium (2" across) 56.29 Chocolate fudge cookie 1 "big" cookie (4" across) 108.25 Chocolate fudge cookie 1 bite size 9.53 Moon pie 1 moon pie 328.38 Moon pie 1 scooter pie 143.14 Moon pie 1 whoopie pie 239.97 Moon pie 1 Little Debbie 164.19 Oreo or thin mint cookie 1 regular Oreo 51.92 Oreo or thin mint cookie 1 mini sandwich 13.22 Oreo or thin mint cookie 1 chocolate-coated Oreo 61.36 Oreo or thin mint cookie 1 fudge stick 42.48 Oreo or thin mint cookie 1 large (4" across) 141.60 Oreo or thin mint cookie 1 Girl Scout thin mint 33.51 Reduced-fat Oreo 1 cookie 46.00 Chocolate wafer cookie 1 medium (1-3/4" across) 51.96 Chocolate wafer cookie 0.25 cup, Teddy Grahams 76.86 Chocolate wafer cookie 1 small or thin 25.98 Fig bar (Fig Newton) 1 bar (bar = 1 1/2") 55.68 Fig bar (Fig Newton) 1 small pkg (two 3" bars) 198.36 Fortune cookie 1 cookie 30.24 Ice cream cone (wafer or cake, shell only) 1 cone 16.68 Ice cream cone (wafer or cake, shell only) 1 large waffle cone 120.93 Ice cream cone (sugar cone, shell only) 1 cone 40.20 Marshmallow rice krispies bar 1 bar (2" square) 112.80 Oatmeal raisin cookie 1 medium (2-5/8" across) 58.50 Oatmeal raisin cookie 1 "big" cookie (4" across) 112.50 Oatmeal raisin cookie 1 Little Debbie cookie 171.00 Reduced-fat oatmeal raisin cookie 1 cookie 51.57 Peanut butter cookie 1 medium 76.32 Peanut butter cookie 1 "big" cookie (4" across) 119.25 Shortbread cookie 1 small (Lorna Doone) 35.14 Shortbread cookie 1 large 105.42 Shortbread cookie 1 medium (2" across) 75.30 Shortbread cookie 1 Girl Scout cookie 31.63 Sugar cookie 1 medium (2 5/8" across) 76.00 Sugar cookie 1 large (3 1/2-4" across) 118.75 Sugar cookie 1 small (2" across) 42.75 Vanilla sandwich cookie 1 sandwich 53.13 Vanilla wafer 1 medium 17.64 Apple pie, two crust 1 piece (1/8 of 9" pie) 355.50 Apple pie with crumb topping 1 piece (1/8 of 9" pie) 363.00 Chocolate cream pie 1 piece (1/8 of 9" pie) 380.16 Pumpkin pie 1 piece (1/8 of 9" pie) 323.40 Lemon meringue pie 1 piece (1/8 of 9" pie) 367.16 Pecan pie 1 piece (1/8 of 9" pie) 456.00 Cheese blintz 1 blintz 134.40 Fruit blintz 1 blintz 123.20 Peach cobbler 0.5 cup 209.00 Apple crisp 0.5 cup 192.00 Cream puff or éclair 1 éclair 267.24 Cream puff or éclair 1 cream puff 293.44 Plain Danish pastry 1 medium (4-1/4" across) 261.95 Plain Danish pastry 1 large (7" across) 572.26 Plain Danish pastry 1 small (3" across) 141.05 Plain Danish pastry 1 Toaster Strudel 213.59 Fruit-filled Danish pastry 1 medium (4-1/4" across) 263.41 Fruit-filled Danish pastry 1 large (7" across) 526.82 Fruit-filled Danish pastry 1 small (3" across) 129.85 Fruit-filled Danish pastry 1 Toaster Strudel 196.63 Cheese Danish pastry 1 medium (5" across) 418.88 Cheese Danish pastry 1 large (7" across) 632.06 Cheese Danish pastry 1 small (3" across) 205.70 Fat-free cheese Danish pastry 1 slice 94.72 Cake doughnut 1 medium (3-1/4" across) 197.87 Cake doughnut 1 large (3-5/8" across) 244.18 Cake doughnut 1 twist (4-1/2" long) 218.92 Cake doughnut 1 doughnut hole 58.94 Cake doughnut 1 small (2-1/2" across) 105.25 Cake doughnut, frosted 1 medium(3-1/4" across) 251.22 Cake doughnut, frosted 1 large (3-5/8" across) 327.06 Cake doughnut, frosted 1 doughnut hole 94.80 Cake doughnut, frosted 1 small (2-1/2" across) 170.64 Chocolate raised doughnut, frosted 1 medium (3" across) 274.77 Chocolate raised doughnut, frosted 1 doughnut hole 89.01 Chocolate raised doughnut, frosted 1 large (4" across) 394.74 Raised doughnut 1 medium (3-3/4" across) 241.80 Raised doughnut 1 doughnut hole 52.39 Raised doughnut 1 large (4" across) 302.25 Raised doughnut 1 twist (5" long) 362.70 Raised doughnut 1 small (3" across) 124.93 Raised doughnut, frosted 1 medium (3" across) 274.77 Raised doughnut, frosted 1 large (4" across) 394.74 Raised doughnut, frosted 1 doughnut hole 89.01 Jelly doughnut 1 doughnut 221.00 Pop Tart 1 Pop Tart 204.36 Breakfast bar 1 bar 139.49 Meal replacement bar (Slim Fast bar) 1 bar 142.80 Granola bar 1 bar 129.92 Lowfat granola bar 1 bar 95.28 Lowfat granola bar 1 Nature Valley bar 111.16 Lowfat granola bar 1 Kellogg's bar 83.37 Chocolate-covered granola bar 1 Kudos bar 171.36 Chocolate-covered granola bar 1 Quaker Oats bar 133.28 Chocolate-covered granola bar 1 Sweet Success bar 157.08 Fortified high energy bar (Powerbar) 1 bar 228.80 Animal cracker 0.25 individual box 63.56 Animal cracker 0.25 cup 71.36 Animal cracker 1 cracker 11.15 Graham cracker 1 large rectangle (2 squares) 59.22 Snack cracker 1 round cracker (Ritz) 15.06 Snack cracker 0.25 cup bite size crackers 66.52 Snack cracker 1 rectangular cracker 20.08 Reduced-fat snack cracker 1 round cracker (Ritz) 11.76 Reduced-fat snack cracker 1 Snackwell's cracker 9.02 Cheese cracker 0.25 cup bit-size crackers 66.65 Cheese cracker 1 single serving bag 140.84 Reduced fat cheese cracker 0.25 cup 49.68 Matzo 1 matzo 110.60 Saltine cracker 1 square cracker 13.02 Saltine cracker 1 rectangle cracker 26.04 Peanut butter sandwich cracker 1 sandwich 11.86 Cheese sandwich cracker 1 sandwich 33.39 100% whole wheat cracker (Triscuit) 1 cracker 17.72 Reduced-fat Triscuit 1 cracker 15.80 Wheat cracker 8 Wheat Thins 76.00 Wheat cracker 0.5 ounce crackers 67.00 Corn chips (Fritos) 1 cup 237.16 Corn chips (Fritos) 1 single srvg bag (bag = 1 oz) 150.92 Corn chips (Fritos) 1 grab-size bag (bag = 2.3 oz) 344.96 Corn puffs (Cheetos) 1 cup 193.90 Corn puffs (Cheetos) 1 single srvg bag (bag = 1 oz) 155.12 Corn puffs (Cheetos) 1 grab-size bag (bag = 2.1 oz) 332.40 Tortilla chips (Doritos, Tostitos) 1 cup 160.32 Tortilla chips (Doritos, Tostitos) 1 single srvg bag (bag = 1 oz) 140.28 Tortilla chips (Doritos, Tostitos) 1 grab-size bag (bag = 2.1 oz) 300.60 Tortilla chips (Doritos, Tostitos) 10 chips 150.30 Baked or low-fat tortilla chips 1 cup 87.15 Baked or low-fat tortilla chips 10 chips 107.90 Low-fat corn puffs (cheese curls) 1 cup 103.68 Popcorn (oil popped, no butter) 1 bag, popped 440.00 Popcorn (oil popped, no butter) 1 cup, popped 55.00 Popcorn (oil popped, no butter) 1 single serving bag 140.00 Buttered popcorn 1 bag, popped 458.48 Buttered popcorn 1 cup, popped 72.94 Low-fat popcorn 1 bag, popped 327.25 Low-fat popcorn 1 cup, popped 32.30 Caramel corn 1 cup 150.85 Caramel corn 1 popcorn ball 215.50 Hard pretzels 0.25 cup 38.10 Hard pretzels 1 single serving bag (1 oz) 106.68 Hard pretzels 1 grab-size bag (2.1 oz) 228.60 Soft pretzel 1 medium (4 oz) 388.70 Soft pretzel 1 large ( 5 oz) 483.34 Soft pretzel 1 small (2 oz) 209.56 Snack Mix (pretzel, nut, cereal mix) 0.25 cup 47.48 Pancakes 2 medium (5" across) 183.20 Pancakes 2 large (7" across) 366.40 Pancakes 2 small (3" across) 59.54 Blueberry pancakes 2 medium (5" across) 152.00 Blueberry pancakes 2 small (3" across) 49.40 Blueberry pancakes 2 large (7" across) 304.00 Whole wheat pancakes 2 medium (5" across) 183.20 Whole wheat pancakes 2 large (7" across) 366.40 Whole wheat pancakes 2 small (3" across) 59.54 Waffle 1 round (4" across) 102.96 Waffle 1 miniature waffle 22.18 Waffle 1 large round (7" across) 198.00 Waffle 1 square (4" square) 97.68 Bran, multigrain, or wheat waffle 1 round (4" across) 115.05 Bran, multigrain, or wheat waffle 1 large round (7" across) 221.25 Bran, multigrain, or wheat waffle 1 square (4" square) 109.15 Lowfat waffle 1 square (4" square) 87.32 French toast 1 regular slice (2 oz) 157.95 French toast 1 thick slice (3 oz) 177.39 French toast sticks 1 fast food order (4 oz) 385.84 French toast sticks 1 stick 76.44 Spaghetti, macaroni, or pasta (plain) 1 cup, cooked 196.00 Spaghetti, macaroni, or pasta (plain) 1 jumbo shell 32.20 Spaghetti, macaroni, or pasta (plain) 1 lasagne noodle 77.00 Spaghetti, macaroni, or pasta (plain) 2 ounces dry, cooked yield 218.40 Egg noodles (no fat added) 1 cup, cooked 211.20 Egg noodles with butter or oil 1 cup, cooked 252.45 Egg noodles with butter or oil 1 instant noodle container 302.94 Mung bean noodles 1 cup, cooked 159.60 Chow fun rice noodles 1 cup, cooked 171.20 Whole wheat spaghetti or pasta (plain) 1 cup, cooked 172.20 Cooked barley 0.5 cup 98.82 Grits, no fat added 0.5 cup, cooked 55.66 Grits, with butter 0.5 cup, cooked 88.92 Oatmeal (plain) 0.5 cup, cooked 72.54 Oatmeal (flavored) 0.5 cup, cooked 106.47 Oatmeal (flavored) 1 packet, cooked 132.86 White rice, no fat added 0.5 cup, cooked 101.91 Brown rice, no fat added 0.5 cup, cooked 107.25 Wild rice, no fat added 0.5 cup, cooked 65.00 White rice, with butter or oil 0.5 cup, cooked 118.18 Cream of wheat 0.5 cup, cooked 55.22 All-Bran cereal 1 cup 156.00 All-Bran cereal 1 single serving box 91.00 Apple Jacks cereal 1 cup 117.00 Apple Jacks cereal 1 single serving box 105.30 Cap'n Crunch cereal 1 cup 144.36 Cheerios 1 cup 110.70 Cheerios 1 single serving box 77.49 Chex cereal (corn, wheat, or bran) 1 cup 143.13 Cinnamon Toast Crunch cereal 1 cup 160.36 Cinnamon Toast Crunch cereal 1 single serving box 139.26 Cocoa Puffs cereal 1 cup 117.00 Corn flakes cereal 1 cup 90.25 Corn flakes cereal 1 single serving box 75.81 Fiber One cereal 1 cup 118.20 Bran flakes cereal 1 cup 144.00 Froot Loops cereal 1 cup 110.04 Froot Loops cereal 1 single serving box 106.11 Frosted Mini-Wheats cereal 1 cup 204.00 Frosted Mini-Wheats cereal 1 single serving box 119.00 Fruity Pebbles cereal 1 cup 144.36 Golden Grahams cereal 1 cup 148.80 Granola cereal (homemade) 0.5 cup 298.90 Low-fat granola cereal 0.5 cup 209.00 Grape-Nuts cereal 0.25 cup 97.83 Honey Bunches of Oats cereal 1 cup 157.60 Honeycomb cereal 1 cup 86.90 Honey Nut Cheerios 1 cup 111.90 Honey Nut Cheerios 1 single serving box 104.44 Honey Smacks cereal 1 cup 150.93 Kashi, puffed 1 cup 87.60 Kix cereal 1 cup 82.94 Kix cereal 1 single serving box 67.86 Life cereal (plain & cinnamon) 1 cup 165.00 Lucky Charms cereal 1 cup 114.00

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