Food Chart



Food
Measure
Weight (gms)
Calories
Carbohydrates (gms)
Dairy Products
Butter 1/2 cup 113 810 none
1 tbs 14 100 none
Cheese American
1 oz 28 105 none
Cheddar 1 0z 28 115 none
Cottage 1 cup 2120 215 6
Cream 1 oz 28 100 1
Swiss 1 oz 28 95 1
Cream Light
1 cup 240 470 9
1 tbs 15 30 1
Heavy 1 cup 238 820 7
1 tbs 15 30 1
Sour 1 cup 230 495 10
1 tbs 12 25 1
Eggs 1 50 75 1
yolk only 1 17 60 none
Ice Cream 1 cup 133 270 32
Ice Milk 1 cup 131 185 29
Milk Buttermilk
1 cup 120 100 12
2% 1 cup 250 180 26
Evaporated 1 cup 252 180 26
Malted Milk 1 cup 265 235 29
Skim 1 cup 245 85 12
Whole 1 cup 244 150 11
Whipped Topping 1 cup 75 240 17
1 tbs 4 15 1
Yogurt Plain
8 oz 227 145 16
Fruit 8 oz 227 230 43
Food
Measure
Weight (gms)
Calories
Carbohydrates (gms)
Combination Foods
Beef Potpie
1 210 515 39
Stew 1 cup 245 220 15
Chicken Pot Pie
1 232 545 42
Chili with Beans 1 cup 255 340 31
Franks and Beans 1 cup 255 365 32
Macaroni and Cheese 1 cup 168 270 32
3 oz 85 183 17
Pizza 1 Piece 120 290 39
Spaghetti with Meat Sauce 1 cup 248 330 39
Taco 1 81 195 15
Turkey Patties 1 64 180 10
Canned Soups Bean with Bacon
1 cup 253 170 23
Beef with Vegetables 1 cup 245 80 10
Chicken Noodle 1 cup 241 75 9
Clam Chowder 1 cup 245 80 12
Beef Consomme 1 cup 240 15 none
Chicken Consomme 1 cup 240 12 none
Cream of Chicken 1 cup 244 115 9
Cream of Mushroom 1 cup 244 130 9
Minestrone 1 cup 241 80 11
Split Pea 1 cup 250 165 27
Vegetable 1 cup 241 70 12
Vegetable with Beef 1 cup 244 80 10
Dry Soups Chicken Noodle
1 cup 188 40 6
Onion 1 cup 184 20 4
Tomato 1 cup 189 40 6
Canned Soups with Milk Clam Chowder
1 cup 248 165 17
Tomato 1 cup 248 160 22
Oyster Stew 1 cup 240 200 14
Food
Measure
Weight (gms)
Calories
Carbohydrates (gms)
Meat and Poultry
Bacon 3 slices 19 110 none
Beef Corned
3 oz 85 185 none
Hamburger 3 oz 85 245 none
Pot Roast 3 oz 85 325 none
Rib Roast 3 oz 85 315 none
Rump Roast 3 oz 85 220 none
Porterhouse 3 oz 85 395 none
Round 3 oz 85 220 none
Sirloin 3 oz 85 240 none
Chicken Stewed
1 cup 140 250 none
Fried 3.5 oz 98 220 none
Roasted 3 oz 85 140 none
Duck 1/2 221 445 none
Ham 3 oz 85 250 none
LambChops 3 oz 80 235 none
Roasted Leg 3 oz 85 205 none
Roasted Rib 3 oz 85 315 none
Pork Chop
3 oz 85 275 none
Roast 3 oz 85 270 none
Turkey 2 pieces 85 135 none
Veal Cutlet
3 oz 85 185 none
Roast 3 oz 85 230 none
Food
Measure
Weight (gms)
Calories
Carbohydrates (gms)
Seafood
Bass 3 oz 85 167 5
Bluefish 3 oz 85 135 none
Raw Clams 3 oz 85 65 2
Cod 3 oz 85 144 none
Crab meat 1 cup 135 135 2
Fish Sticks 4 112 280 16
Flounder 3 oz 85 80 none
Haddock 3 oz 85 140 none
Halibut 3 oz 85 140 7
Herring 3 oz 85 190 none
Lobster 3 oz 85 81 none
Oysters 1 cup 240 160 8
Perch 3 oz 85 185 none
Salmon 3 oz 85 120 none
Sardines 3 oz 85 175 none
Scallops 3 oz 85 95 none
Shrimp 3 oz 85 100 1
Swordfish 3 oz 85 150 none
Trout 3 oz 85 175 none
Tuna 3 oz 85 165 none
Food
Measure
Weight (gms)
Calories
Carbohydrates (gms)
Vegetables
Artichoke 1 cup 120 55 12
Asparagus 1 cup 180 45 8
Beans Green
1 cup 125 30 7
Lima 1 cup 170 110 32
Red kidney 1 cup 255 230 42
Yellow 1 cup 125 30 6
Bean Sprouts 1 cup 125 25 5
Beets 1 cup 170 55 11
Beet Greens 1 cup 145 40 8
Broccoli 1 cup 155 45 9
Brussel Sprouts 1 cup 155 55 10
Cabbage 1 cup 150 30 7
Carrots 1 cup 156 70 16
Cauliflower 1 cup 125 30 6
Celery 1 cup 120 20 4
Collards 1 cup 190 25 5
Corn 1 ear 77 85 19
Cucumber 6 slices 28 5 1
Dandelion Greens 1 cup 105 35 7
Eggplant 1 cup 96 25 6
Endive 1 cup 50 10 2
Kale 1 cup 130 40 7
Kohlrabi 1 cup 165 50 11
Lentils 1 cup 200 212 38
Lettuce 1 cup 55 5 1
Mushrooms 1 cup 156 40 8
Mustard Greens 1 cup 140 20 3
Okra 1 cup 85 25 6
Onions 1 cup 210 60 13
Parsnips 1 cup 156 125 30
Peas 1 cup 170 115 21
Peppers 1 74 20 4
Potatoes Baked
1 101 110 25
Boiled 1 136 120 27
French Fried 20 100 220 34
Fried 1 cup 115 308 37
Mashed 1 cup 210 160 37
Scalloped 1 cup 245 210 26
Pumpkin 1 cup 228 75 18
Radishes 4 18 5 1
Sauerkraut 1 cup 236 45 10
Soybeans 1 cup 208 270 22
Spinach 1 cup 214 50 7
Squash 1 cup 180 35 8
Sweet Potatoes 1 114 115 28
Tomatoes 1 cup 240 50 10
Tomato Juice 1 cup 244 40 10
Tomato Sauce 1 cup 245 75 18
Turnips 1 cup 156 30 6
Turnip Greens 1 cup 144 30 6
Food
Measure
Weight (gms)
Calories
Carbohydrates (gms)
Fruits
Apple 1 110 65 16
Applesauce 1 cup 244 105 28
Apricots 3 106 50 12
Avocado 1 173 305 12
Banana 1 114 105 27
Blackberries 1 cup 144 75 18
Blueberries 1 cup 145 80 20
Cantaloupe 1/2 267 95 22
Cherries 10 68 50 11
Dates 1 cup 178 490 131
Figs 1 21 60 15
Grapefruit 1/2 120 40 10
Grapes 10 50 35 10
Lemon 1 58 15 11
Orange 1 131 60 15
Papaya 1 cup 140 65 17
Peach 1 87 35 10
Pear 1 166 100 25
Pineapple 1 cup 155 75 19
Plum 1 66 35 9
Prunes 4 49 115 31
Raisins 1 cup 145 435 115
Rasberries 1 cup 123 60 14
Rhubarb 1 cup 240 280 75
Strawberries 1 cup 149 45 10
Tangerine 1 84 35 9
Watermelon 1 cup 160 50 11
Fruit Juices Apple
1 cup 248 115 29
Grapefruit 1 cup 246 95 23
Lemon 1 cup 244 60 21
Lime 1 cup 246 65 22
Orange 1 cup 248 110 26
Food
Measure
Weight (gms)
Calories
Carbohydrates (gms)
Grain Products
Bagel 1 68 200 38
Barley 1 cup 200 700 158
Biscuit 1 28 100 13
Breads Boston Brown
1 slice 45 95 21
Cracked Wheat 1 slice 25 65 12
French 1 slice 35 100 18
Italian 1 slice 30 85 17
Raisin 1 slice 25 65 13
Rye 1 slice 25 65 12
White 1 slice 25 65 12
Whole Wheat 1 slice 28 70 13
Bread crumbs 1 cup 45 120 22
Cereals Bran Flakes
1 cup 56 180 44
Corn Flakes 1 cup 28 110 24
Oates 1 cup 28 110 20
Oatmeal 1 cup 234 145 25
Puffed Rice 1m cup 28 110 23
Wheat Flakes 1 cup 28 100 23
Shredded Wheat 2/3 cup 28 100 23
Crackers Graham
2 14 60 11
Saltine 4 12 50 9
Rye Wafers 2 14 55 10
Danish Pastry 1 57 220 26
Donut 1 60 235 26
Flour Buckwheat
1 cup 98 340 78
Cornmeal 1 cup 138 500 108
Enriched White 1 cup 125 455 95
Whole Wheat 1 cup 120 400 85
Muffin corn
1 45 145 21
English 1 50 140 27
Pancakes 1 27 60 9
Pasta Macaroni
1 cup 140 155 32
Noodles 1 cup 160 200 32
Spaghetti 1 cup 140 155 32
Popcorn (with oil and salt) 1 cup 11 55 6
Pretzel 1 16 65 13
Rice Brown
1 cup 195 230 50
Enriched 1 cup205 185 225 50
Instant 1 cup 175 185 41
Rolls Dinner
1 28 85 14
Hamburger 1 40 115 20
Hard 1 50 155 30
Waffles 1 75 245 26
Wheat Germ 1 oz 28 110 14
Food
Measure
Weight (gms)
Calories
Carbohydrates (gms)
Desserts and Sweets
Cake Angel Food
1 piece 53 125 29
Carrot with Frosting 1 piece 96 385 48
Cheesecake 1 piece 92 280 26
Devil's food 1 piece 69 235 40
Fruitcake 1 piece 30 110 18
Ginger Bread 1 piece 63 175 32
Pound 1 piece 43 165 25
Sponge 1 piece 30 120 32
Candy Carmels
1 oz 28 115 22
Combination Bar 1 oz 28 145 18
Fudge 1 oz 28 115 21
Gum Drops 1 oz 28 100 25
Chocolate Milk
1 oz 28 145 16
Bitter 1 oz 28 150 16
Semi-sweet 1 oz 28 150 16
Syrup 1 oz 38 85 22
Cookies Brownie
1 20 95 11
Butter 1 12 61 7
Chocolate Chip 1 10 45 7
Fig Bars 1 14 52 11
Sugar 1 12 59 7
Cupcakes 1 36 129 21
Custard 1 cup 265 309 29
Honey 1 tbs 21 65 17
Ice Cream 1 cup 133 270 32
Jams and Preserves 1 tbs 20 55 14
Jellies 1 tbs 18 50 13
Marshmallows 1 oz 28 90 23
Molasses 1 tbs 20 43 11
Pie Apple
1 piece 158 405 60
Blueberry i piece 158 410 55
Cherry 1 piece 158 410 61
Custard 1 piece 152 330 36
Lemon Meringe 1 piece 140 355 53
Pecan 1 piece 138 575 71
Pumpkin 1 piece 152 320 37
Popcickle 1 95 70 18
Puddings Chocolate
1 cup 260 300 50
Rice 1 cup 264 310 54
Tapioca 1 cup 260 290 50
Sherbet 1 cup 193 270 59
Sugar Brown
1 cup 220 820 212
White 1 cup 200 770 199
1 tbs 12 45 12
Powdered 1 cup 100 385 100
Syrup, Corn or Maple 1 tbs 21 61 16
Food
Measure
Weight (gms)
Calories
Carbohydrates (gms)
Beverages
Alcoholic Beer
12 oz 360 150 13
Light Beer 12 oz 355 95 5
Wine 3 1/2 oz 102 80 3
Carbonated Drinks Colas
12 oz 369 160 41
Fruit Flavored 12 oz 372 170 45
Ginger Ale 12 oz 366 125 32
Root Beer 12 oz 370 165 42
Food
Measure
Weight (gms)
Calories
Carbohydrates (gms)
Miscellaneous
Barbecue Sauce 1 tbs 16 10 2
Bouillon Cube 1 4 5 0
Catsup 1 tbs 15 15 4
Cocoa 1 cup 265 225 30
Coconut 1 cup 80 285 12
Garlic 1 30 41 9
Mustard 1 tbs 5 5 1
Nuts Almonds
1 oz 28 795 28
cashews 1 cup 137 785 45
Peanuts 1 cup 145 840 27
Pecans 1 cup 108 720 20
Walnuts 1 cup 125 760 15
Olives 4 13 15 0
Peanut Butter 1 tbs 16 95 3
Pickles Dill
1 65 5 1
Sweet 1 15 20 5
Relish 1 tbs 15 20 5