A
Food and Measure
prot. carbo. fat chol. sod. fiber
cal. (gms) (gms) (gms) (mgs) (mgs) (gms)
Abalone, meat only
raw, 4 oz. 119 19.4 6.8 .9 96 341 0
Abiyuch, 1/2 cup, 4 oz. 79 1.7 20.1 .1 0 23 6.0
Abruzzese sausage,
hot or sweet (Boar's
Head), 1 oz. 100 8.0 <1.0 8.0 ="" 15 ="" 540 ="">
Acerola, fresh:
10 fruits 15 .2 3.7 .1 0 3 .5
peeled, 1 cup 31 .4 7.5 .3 0 7 1.1
Acerola juice, fresh,
8 fl. oz. 56 1.0 11.6 .7 0 7 .7
Achiotina, see "Lard"
Acorn squash:
raw:
(Frieda's), 3/4 cup,
3 oz. 35 1.0 9.0 0 0 0 2.0
4" squash, 15.2 oz. 172 3.5 44.9 .4 0 13 6.6
cubed, 1 cup 56 1.1 14.6 .1 0 4 2.1
baked, cubed, 1/2 cup 57 1.1 14.9 .1 0 4 4.5
boiled, mashed, 1/2 cup 42 .8 10.8 .1 0 4 3.2
Adobo fresco, 1 tbsp. 41 .4 3.3 3.8 0 3087 .3
Adobo sauce (Do–a
Maria), 2 tbsp. 230 2.0 10.0 15.0 0 370 2.0
Adobo seasoning
(Goya), 1/4 tsp. 0 0 0 0 0 360 0
Aduki beans, canned
(Eden), 1/2 cup 110 7.0 19.0 0 0 10 5.0
Adzuki beans:
dry, 1/4 cup:
(Arrowhead Mills) 130 8.0 26.0 0 0 0 5.0
(Shiloh Farms) 160 11.0 29.0 .5 0 0 6.0
boiled, 1/2 cup 147 8.7 28.5 .1 0 9 8.4
Aioli, see
"Mayonnaise"
Alfalfa seeds (Shiloh
Farms), 2 1/4 tsp. 40 5.0 4.0 0 0 0 2.0
Alfalfa sprouts
(Jonathan's), 1 cup 25 3.0 3.0 .5 0 5 2.0
Alfredo sauce, can or
jar, 1/4 cup:
(Classico di Roma) 120 2.0 3.0 11.0 50 380 0
creamy (Bertolli) 110 2.0 3.0 10.0 35 420 0
creamy garlic (Bertolli) 100 2.0 3.0 10.0 30 360 0
garlic, roasted (Clas-
sico di Sorrento) 100 2.0 3.0 9.0 45 410 0
Parmesan (Ragœ
Classic) 110 1.0 3.0 10.0 30 400 0
tomato, sun-dried
(Classico di Capri) 120 2.0 4.0 10.0 50 420 2.0
Alfredo sauce,
refrigerated, 1/4 cup,
except as noted:
(Buitoni Family Size) 140 4.0 5.0 12.0 35 430 0
(Buitoni Light) 80 4.0 5.0 5.0 20 370 0
(DiGiorno), 1/4 of
10-oz. cont. 180 3.0 3.0 18.0 25 600 0
portobello mushroom
(Buitoni) 100 2.0 5.0 8.0 20 340 0
Alfredo sauce mix,
dry, creamy garlic
(McCormick), 2 tbsp. 90 3.0 4.0 6.0 20 860 0
Allspice, 1 tsp. 5 .1 1.4 .2 0 1 .4
Almond, shelled:
(Beer Nuts), 1 oz. 170 6.0 6.0 14.0 0 65 3.0
(Fisher), 1 oz. 170 7.0 6.0 14.0 0 0 3.0
(Planters), 1 oz. 170 6.0 5.0 15.0 0 0 3.0
(Planters Lightly
Salted), .9 oz. 170 6.0 6.0 15.0 0 40 3.0
(Planters Salted), 1 oz. 160 6.0 6.0 15.0 0 60 3.0
raw:
(Shiloh Farms),
1 oz., about 24 210 7.0 7.0 18.0 0 0 4.0
(Tree of Life), 1/4 cup 210 7.0 7.0 19.0 0 0 3.0
dried, 1 oz. 167 5.7 5.8 14.8 0 3 3.1
dry-roasted:
(New England
Naturals), 1/4 cup,
1.1 oz. 180 5.0 7.0 16.0 0 220 3.0
salted, 1 oz. 167 4.6 6.9 14.7 0 221 3.9
tamari (Eden
Organic), 3 tbsp.,
1 oz. 160 8.0 8.0 11.0 0 65 4.0
tamari (New En-
gland Naturals),
3 tbsp., 1 oz. 160 6.0 6.0 14.0 0 100 3.0
honey-roasted, 1 oz. 168 5.2 7.9 14.2 0 37 3.9
oil-roasted, salted,
1 oz. 176 5.8 4.5 16.4 0 221 3.2
sliced:
(Planters), 1.2 oz. 200 7.0 6.0 18.0 0 0 4.0
(Shiloh Farms),
4 cup 210 7.0 7.0 18.0 0 0 4.0
slivered:
(Planters),
2-oz. pkg. 340 12.0 11.0 31.0 0 0 6.0
1 cup 795 26.9 27.5 70.5 0 15 14.7
smoked:
(Planters), 1 oz. 170 5.0 6.0 15.0 0 200 3.0
roasted (New En-
gland Naturals),
4 cup, 1.1 oz. 180 5.0 8.0 15.0 0 300 3.0
toasted, 1 oz. 167 5.8 6.5 14.4 0 3 3.2
Almond butter:
(Kettle Roaster Fresh),
1 oz. 184 5.0 6.0 16.0 0 56 0
all varieties (Tree of
Life), 2 tbsp. 180 5.0 7.0 16.0 0 0 4.0
Almond flour (Shiloh
Farms), 1 oz. 170 6.0 6.0 15.0 0 0 3.0
Almond meal, 1 oz. 116 11.2 8.2 5.2 0 2 n.a.
Almond paste, see
"Pastry filling"
Almond syrup (Trader
Vic's Orgeat),
2 tbsp. 100 0 25.0 0 0 15 0
Alu chole, see "Vege-
tarian entree, pkg."
Amaranth, whole
grain:
(Arrowhead Mills),
1/4 cup 180 7.0 31.0 3.0 0 10 7.0
Amaranth (cont.)
(Shiloh Farms), 1/4 cup 195 7.0 36.0 3.0 0 0 6.0
1 oz. 106 4.1 18.8 1.8 0 6 4.3
Amaranth flakes, see
"Cereal, ready-to-
eat"
Amaranth flour
(Arrowhead Mills),
1/3 cup 120 4.0 20.0 2.5 0 0 2.0
Amaranth leaves,
1/2 cup:
raw, trimmed 4 .3 .6 <.1 0 ="" 3 ="">
boiled, drained 14 1.4 2.7 .1 0 14 n.a.
Amaranth seeds
(Arrowhead Mills),
1/4 cup 170 7.0 29.0 2.0 0 0 3.0
Amaretto syrup
(Ferrara), 2 oz. 130 0 32.0 0 0 12 0
Anasazi beans, dry
(Arrowhead Mills),
1/4 cup 140 7.0 26.0 1.0 0 10 6.0
Anchovy, fresh,
European, meat
only, raw, 1 oz. 37 5.8 0 1.4 17 29 0
Anchovy, canned, in
olive oil, drained:
flat fillets:
(Brunswick),
.6 oz. 25 3.0 0 1.5 10 980 0
(Crown Prince),
9 pcs., .6 oz. 35 4.0 0 2.5 15 1050 0
(Yankee Clipper),
5 pcs. 25 3.0 0 1.5 12 980 0
5 medium, .7 oz. 42 5.8 0 1.9 3 734 0
rolled, w/capers:
(Crown Prince),
7 pcs., .6 oz. 40 4.0 0 2.5 15 970 0
(Yankee Clipper),
6 pcs. 25 4.0 0 1.5 15 750 0
Anchovy paste
(Reese's), 1 tbsp. 30 2.0 0 2.5 55 940 0
Andouille sausage,
see "Sausage"
Angel-hair pasta
dry, see "Pasta"
refrigerated (Buitoni),
14 cups 230 10.0 43.0 2.5 50 20 2.0
Angel-hair pasta
entree, frozen,
10-oz. pkg.:
(Lean Cuisine
Everyday Favorites) 260 8.0 48.0 4.0 5 690 3.0
marinara (Smart Ones) 240 8.0 42.0 4.0 0 720 4.0
Angel-hair pasta
entree mix, spicy
tomato:
(Near East), 2 oz. 200 8.0 39.0 2.0 0 630 3.0
(Near East), 1 cup* 240 8.0 41.0 6.0 0 630 4.0
Anise seed, 1 tsp. 7 .4 1.1 .3 0 <1 >
Antelope, meat only,
roasted, 4 oz. 170 33.4 0 3.0 143 51 0
Apple, fresh:
(Chiquita), 1 medium,
5.4 oz. 80 0 22.0 0 0 0 5.0
(Del Monte), 5.4-oz.
apple 80 0 22.0 0 0 0 5.0
(Dole/Dole Cameo),
5.4-oz. apple 80 0 22.0 0 0 0 5.0
(Frieda's Lady Apple),
5 oz. 80 0 21.0 .5 0 0 3.0
raw, w/peel:
2!" apple 81 .3 21.1 .5 0 1 3.7
sliced, 2 cup 32 .1 8.4 .2 0 0 3.0
raw, peeled:
2!" apple 72 .2 19.0 .4 0 <1 >
sliced, 2 cup 31 .1 8.2 .2 0 0 1.0
cooked, peeled, sliced,
boiled, 2 cup 45 .2 11.7 .3 0 1 2.0
Apple, can or jar:
baked, sliced, in syrup
(Lucky Leaf/Mussel-
man's Dutch),
2 cup 170 0 41.0 0 0 40 3.0
fried, 2 cup:
(Lucky Leaf) 170 0 43.0 0 0 20 0
seasoned (Glory) 80 0 21.0 0 0 170 1.0
Apple, can or jar (cont.)
rings, spiced (Lucky
Leaf/Musselman's),
1 ring 35 0 9.0 0 0 5 0
sliced, 2 cup:
(Lucky Leaf/
Musselman's) 50 0 12.0 0 0 20 1.0
sweetened, drained 68 .2 17.0 <.1 0 ="" 3 ="">
Apple, dried (see also
"Apple snack"):
(Shiloh Farms),
1.4 oz., about
8 rings 120 <1.0 28.0 ="" 0 ="" 0 ="" 5 ="">
(Sunsweet), 4 cup,
1.4 oz. 110 <1.0 27.0 ="" 0 ="" 0 ="" 270 ="">
dehydrated:
2 cup 104 .4 28.1 .2 0 74 7.4
diced (AlpineAire),
1 oz. 100 0 26.0 0 0 150 2.0
flakes (AlpineAire),
1 oz. 110 0 26.0 0 0 95 1.0
sulfured:
1 ring 16 .1 4.2 0 0 6 4.2
2 cups 104 .4 28.3 .1 0 75 7.5
Apple, fried, see
"Apple, can or jar"
Apple, frozen:
seasoned (Stouffer's
Harvest), 1/2 of
12-oz. pkg. 190 1.0 42.0 2.5 0 130 3.0
unheated, 2 cup 42 0 10.7 0 0 3 1.6
Apple, sour, drink
mixer (Rose's
Cocktail Infusions),
1.5 fl. oz. 60 0 16.0 0 0 20 0
Apple butter, 1 tbsp.:
(Apple Time/Lucky
Leaf/Musselman's) 30 0 8.0 0 0 0 0
(Eden Organic) 20 0 4.0 0 0 0 1.0
(R.W. Knudsen) 35 0 9.0 0 0 0 0
(Shiloh Farms) 25 0 3.0 0 0 0 0
(Smuckers Cider) 45 0 11.0 0 0 10 0
cherry (Eden Organic),
1 tbsp. 25 0 6.0 0 0 0 1.0
Apple chips, see
"Apple snack"
Apple cider, see
"Apple drink" and
"Apple juice"
Apple cider, alcoholic
(Hard Core Crisp),
12 fl. oz. 190 1.0 19.0 0 0 15 0
Apple cinnamon glaze
(Litehouse), 2 tbsp. 70 0 17.0 0 0 45 0
Apple dip, see "Fruit
dip"
Apple drink, 8 fl. oz.:
(Lincoln) 130 0 31.0 0 0 10 0
cocktail:
(Langers Diet) 60 0 14.0 0 0 10 0
(Langers Low Carb) 30 0 7.0 0 0 10 0
Apple dumpling,
frozen (Pepperidge
Farm), 3-oz. pc. 250 3.0 33.0 11.0 0 180 1.0
Apple juice, 8 fl. oz.,
except as noted:
(After the Fall Organic) 90 0 22.0 0 0 20 0
(Apple Time/Lincoln/
Lucky Leaf/
Musselman's) 120 0 31.0 0 0 25 0
(Capri Sun Fruit
Waves Apple
Splash), 6.75 fl. oz. 100 0 23.0 0 0 30 0
(Eden Organic) 80 0 23.0 0 0 0 0
(Hood) 120 0 31.0 0 0 5 0
(Langers Cider/Juice/
Harvest) 120 0 28.0 0 0 0 0
(Lucky Leaf 120%
Vitamin C),
5.5-oz. can 80 0 21.0 0 0 10 0
(Martinelli's Gold
Medal Juice/Cider) 140 1.0 35.0 0 0 0 0
(Minute Maid) 110 0 28.0 0 0 20 0
(Minute Maid),
6.75-fl.-oz. box 90 0 23.0 0 0 15 0
(Minute Maid),
12-fl.-oz. bottle 170 0 41.0 0 0 30 0
Apple juice (cont.)
(Musselman's 120%
Vitamin C), 5.5 oz. 80 0 20.0 0 0 10 0
(Nantucket Nectars
Cider/Pressed) 100 0 25.0 0 0 10 <>
(Nantucket Nectars
Cloudy Organic) 120 0 29.0 0 0 30 0
(Ocean Spray) 110 0 28.0 0 0 35 0
(R.W. Knudsen
Natural/Organic/
Cider & Spice) 120 <1.0 25.0 ="" 0 ="" 0 ="" 25 ="">
(R.W. Knudsen
Organic Box) 120 0 25.0 0 0 25 0
(Santa Cruz Organic) 120 <1.0 30.0 ="" 0 ="" 0 ="" 25 ="">
(Santa Cruz Organic
Cider & Spice) 120 <1.0 30.0 ="" 0 ="" 0 ="" 25 ="">
(S&W) 120 0 30.0 0 0 25 0
(Tree of Life) 120 <1.0 30.0 ="" 0 ="" 0 ="" 25 ="">
(Walnut Acres) 110 0 29.0 0 0 0 0
frozen*:
(Cascadian Farm) 120 0 29.0 0 0 15 0
(Minute Maid) 110 0 28.0 0 0 0 0
sparkling:
(Lucky Leaf/Mussel-
man's Cider) 150 0 36.0 0 0 20 0
(Martinelli Cider) 140 1.0 35.0 0 0 0 0
(Martinelli Juice),
10 fl. oz. 180 1.0 43.0 0 0 0 1.0
(R.W. Knudsen
Crisp/Organic) 110 0 28.0 0 0 5 0
Apple juice blend,
8 fl. oz., except as
noted:
apricot (R.W.
Knudsen) 120 <1.0 30.0 ="" 0 ="" 0 ="" 35 ="">
cherry (Eden Organic) 120 0 30.0 0 0 15 1.0
cranberry (R.W.
Knudsen) 120 <1.0 25.0 ="" 0 ="" 0 ="" 25 ="">
grape (Juicy Juice) 120 0 29.0 0 0 10 0
sparkling, all varieties:
(Martinelli) 110 0 27.0 0 0 4 0
(Martinelli),
10 fl. oz. 160 0 39.0 0 0 18 1.0
Applesauce, 1/2 cup,
except as noted:
unsweetened/natural:
(Apple Time) 50 0 13.0 0 0 10 2.0
(Apple Time), 4-oz.
cup 50 0 12.0 0 0 10 2.0
(Eden Organic) 50 0 15.0 0 0 15 2.0
(Langers) 50 0 13.0 0 0 5 2.0
(Lucky Leaf/Mussel-
man's Lite) 50 0 13.0 0 0 10 2.0
(Lucky Leaf/Mussel-
man's Natural) 50 0 13.0 0 0 20 2.0
(Lucky Leaf/Mussel-
man's Natural),
4-oz. cup 50 0 12.0 0 0 20 2.0
(Mott's) 50 0 14.0 0 0 0 1.0
(Mott's Single
Serve), 1 cont. 50 0 12.0 0 0 0 1.0
(Musselman's
Organic) 50 0 12.0 0 0 10 2.0
(Santa Cruz
Organic) 50 0 13.0 0 0 0 2.0
(Tree of Life) 50 0 15.0 0 0 20 2.0
cinnamon (Apple
Time) 50 0 12.0 0 0 10 2.0
cinnamon (Mussel-
man's Natural) 50 0 13.0 0 0 10 2.0
cinnamon (Santa
Cruz Organic) 80 0 19.0 0 0 10 2.0
cinnamon (Santa
Cruz Organic
Cup), 4 oz. 80 0 19.0 0 0 0 2.0
Granny Smith
(Mott's Healthy
Harvest Single
Serve), 1 cont. 50 0 13.0 0 0 0 1.0
sweetened:
(Lucky Leaf/
Musselman's) 90 0 22.0 0 0 10 2.0
(Mott's Original) 120 0 29.0 0 0 0 1.0
(Musselman's
Organic),
4-oz. cup 80 0 20.0 0 0 10 2.0
Applesauce, sweetened (cont.)
chunky (Mussel-
man's Homestyle) 100 0 25.0 0 0 25 2.0
cinnamon (Lucky
Leaf/Mussel-
man's) 100 0 25.0 0 0 10 2.0
cinnamon (Lucky
Leaf/Mussel-
man's), 4-oz. cup 80 0 20.0 0 0 10 2.0
cinnamon (Mott's) 120 0 29.0 0 0 0 1.0
cinnamon (Mott's
Single Serve),
1 cont. 100 0 25.0 0 0 0 1.0
Golden Delicious,
Granny Smith, or
McIntosh
(Musselman's) 90 0 22.0 0 0 10 2.0
Applesauce fruit
blend, 1/2 cup,
except as noted:
all varieties:
(Santa Cruz
Organic) 50 0 13.0 0 0 0 2.0
(Santa Cruz Organic
Cup), 4 oz. 50 0 13.0 0 0 0 2.0
cherry:
(Eden Organic) 70 0 17.0 0 0 10 3.0
(Lucky Leaf/
Musselman's
Lite), 4-oz. cup 60 0 15.0 0 0 10 1.0
orange, raspberry, or
strawberry (Lucky
Leaf/Musselman's
Lite), 4-oz. cup 60 0 14.0 0 0 10 1.0
peach (Lucky Leaf/
Musselman's Lite),
4-oz. cup 60 0 14.0 0 0 10 2.0
strawberry:
(Eden Organic) 60 0 13.0 0 0 10 2.0
(Mott's Single
Serve), 1 cont. 90 0 23.0 0 0 0 1.0
Apricot, fresh:
(Chiquita), 3 medium,
4 oz. 60 0 11.0 1.0 0 0 1.0
(Del Monte),
3 medium, 4 oz. 60 0 11.0 1.0 0 0 1.0
(Dole), 3 medium,
4 oz. 60 0 11.0 1.0 0 0 1.0
3 medium, 12 per lb. 51 1.5 11.8 .4 0 1 2.5
pitted, 2 cup:
halves 37 1.1 8.6 .3 0 1 1.9
sliced 40 1.2 9.2 .3 0 2 2.0
Apricot, can or jar,
1/2 cup, halves,
except as noted:
in juice, w/liquid 59 .8 15.1 <.1 0 ="" 5 ="">
in extra light syrup
(Del Monte Lite) 60 0 16.0 0 0 10 1.0
in light syrup:
(Del Monte Orchard
Select) 80 <1.0 21.0 ="" 0 ="" 0 ="" 10 ="">
w/liquid 80 .7 20.9 <.1 0 ="" 5 ="">
chunks (S&W Sun) 90 1.0 22.0 0 0 25 1.0
almond flavor (Del
Monte) 90 0 22.0 0 0 10 1.0
in heavy syrup:
(Del Monte) 100 0 26.0 0 0 10 1.0
w/liquid 107 .7 27.7 .1 0 5 2.1
whole, peeled
(S&W) 120 <1.0 29.0 ="" 0 ="" 0 ="" 10 ="">
Apricot, dried:
(Express), 1.4 oz.,
about 5 pcs. 90 1.0 22.0 0 0 10 3.0