|
|
Food Item |
Portion |
Calories |
Fat |
Cholesterol |
Sodium (mg) |
| Skim Milk |
8 ounces |
86 |
0.4 |
4 |
126 |
| 1% Cottage Cheese |
8 ounces |
164 |
2.3 |
10 |
918 |
| Part Skim Milk - Ricotta |
4 ounces |
171 |
9.8 |
38 |
155 |
| Part Skim Milk - Swiss |
1 ounce |
71 |
3.7 |
12 |
366 |
| Part Skim Mozzarella |
1 ounce |
72 |
4.5 |
16 |
132 |
| Pot Cheese |
1 cup |
123 |
0.6 |
10 |
19 |
| Tub Corn Margarine |
1 teaspoon |
34 |
3.8 |
0 |
51 |
| "Lite" Corn Margarine |
1 teaspoon |
12 |
1.9 |
0 |
46 |
| Stick Corn Margarine |
1 teaspoon |
34 |
3.8 |
0 |
44 |
| Apple w/Skin |
1 medium |
81 |
0.5 |
0 |
1 |
| Banana |
1 medium |
105 |
0.6 |
0 |
1 |
| Blueberries, fresh |
1 cup |
82 |
0.6 |
0 |
9 |
| Canteloupe, raw |
1 cup |
57 |
0.4 |
0 |
14 |
| Grapefruit, pink |
1/2 medium |
37 |
0.1 |
0 |
0 |
| Honeydew |
1/4 cup |
33 |
0.3 |
0 |
12 |
| Kiwi |
1 medium |
46 |
0.3 |
0 |
4 |
| Orange, Navel |
1 medium |
65 |
0.1 |
0 |
1 |
| Peach |
1 medium |
37 |
0.1 |
0 |
0 |
| Pear |
1 medium |
98 |
0.7 |
0 |
1 |
| Strawberries |
1 cup |
45 |
0.6 |
0 |
2 |
| Asparagus |
1/2 cup |
22 |
0.3 |
0 |
4 |
| Green Beans, raw |
1/2 cup |
22 |
0.2 |
0 |
2 |
| Broccoli, raw |
1/2 cup |
12 |
0.2 |
0 |
12 |
| Carrots, raw |
1/2 cup |
35 |
0.1 |
0 |
52 |
| Cauliflower, raw |
1/2 cup |
12 |
0.1 |
0 |
7 |
| Corn, yellow |
1/2 cup |
89 |
1.1 |
0 |
14 |
| Green peppers, sweet |
1/2 cup |
12 |
0.2 |
0 |
2 |
| Mushrooms |
1/2 cup |
9 |
0.2 |
0 |
1 |
| Okra |
1/2 cup |
25 |
0.1 |
0 |
4 |
| Peas, raw |
1/2 cup |
63 |
0.3 |
0 |
4 |
| Potatoes, baked w/skin |
7.5 ounces |
220 |
0.2 |
0 |
16 |
| Spinach, raw |
1/2 cup |
6 |
0.1 |
0 |
22 |
| Sweet Potato, baked |
1 |
118 |
0.1 |
0 |
12 |
| Tomato, raw |
1 |
24 |
0.3 |
0 |
10 |
| Winter Squash |
1/2 cup |
39 |
0.6 |
0 |
1 |
| Ground Beef, extra lean |
3.5 ounces |
250 |
16.1 |
82 |
49 |
| Sirloin, broiled, lean |
3.5 ounces |
280 |
18 |
90 |
63 |
| Roast Beef, eye round |
3.5 ounces |
183 |
6.5 |
69 |
62 |
| Pork, loin, lean, roast |
3.5 ounces |
240 |
13.9 |
90 |
69 |
| Chicken Breast, w/o skin |
3.5 ounces |
173 |
4.5 |
85 |
77 |
| Turkey Breast, w/o skin |
3.5 ounces |
197 |
8.3 |
76 |
63 |
| Lobster, broiled |
3 ounces |
83 |
0.5 |
61 |
323 |
| Shrimp. broiled |
3 ounces |
84 |
0.9 |
166 |
190 |
| Tuna, fresh, broiled |
3 ounces |
157 |
5.3 |
42 |
43 |
| Tuna, can/drained, in water |
3 ounces |
116 |
2.1 |
35 |
333 |
| Salmon, fresh, broiled |
3 ounces |
157 |
6.4 |
42 |
50 |
| Salmon, canned w/bone & liquid |
3 ounces |
130 |
6.2 |
37 |
458 |
| Flounder, filet, baked |
3.5 ounces |
202 |
8.2 |
0 |
237 |
| Snapper, broiled |
3 ounces |
109 |
1.5 |
40 |
48 |
| Haddock, broiled |
3 ounces |
95 |
0.8 |
63 |
74 |
| Clams, broiled |
3 small |
126 |
1.7 |
57 |
95 |
| Swordfish, broiled |
3 ounces |
132 |
4.4 |
43 |
98 |
| Barley, pearled |
1 cup |
698 |
2 |
0 |
6 |
| Oat Bran |
1 ounce |
110 |
2.5 |
0 |
1 |
| Wheat Bran, unprocessed |
2 tablespoons |
21 |
0.2 |
0 |
0 |
| Wheat Germ, toasted |
1 ounce |
108 |
3 |
0 |
1 |
| Whole Wheat Bread |
1 slice |
61 |
1 |
0 |
129 |
| Mixed Grains Bread |
1 slice |
64 |
0.9 |
0 |
103 |
| Oatmeal Bread |
1 slice |
71 |
1.2 |
0 |
138 |
| Rice, brown |
1 cup |
232 |
1.2 |
0 |
0 |
| Millet, whole grain |
3.5 ounces |
327 |
2.9 |
0 |
0 |
|
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