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CALORIE AND NUTRITION CHART




A CALORIE CHART INCLUDING MOST OF THE POPULAR FOODS CONSUMED TODAY

Nutrient values of some common foods as per Health Canada, including your calorie, protein, carb and fat content.



 
GRAIN PRODUCTS
Flours and Bran
 
FOOD                  AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g)  FAT(g)

Buckwheat flour       125ml     212          8         45        2
Cornmeal              125ml     267          6         57        1
Cornstarch            125ml     258         tr         62       tr
Flax Seeds (Linseed)  125ml     361         13         27       25
Oat bran              125ml     122          9         33        3
Oat lakes,dry         125ml     213          8         37        4
Potato flour          250ml     664         15        151        2
Rye flour             250ml     396          9         86        1
Soy flour,defatted    250ml     348         50         41        1
Tapioca,pearl,dry     125ml     274         tr         71       tr
Wheat bran            125ml      68          5         20        1
Wheat germ,toasted     15ml      27          2          4        1
Wheat flour,all purp. 250ml     481         14        101        1
Wheat flour,whole gr. 250ml     430         17         92        2

Breads and Buns

FOOD                  AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g)  FAT(g)

Bagel,plain,10 cm         1     245          9         48        1
Bannock, medium           1     243          5         35        9
Bread,cracked-wheat 1 slice      65          2         12        1
Bread,French        1 slice      68          2         13        1
Bread,Italian       1 slice      81          3         15        1
Bread,mixed grain   1 slice      65          3         12        1
Bread,oatmeal       1 slice      73          2         13        1      
Pita,white 16.5cm         1     165          5         33        1
Pita,whole wheat          1     170          6         35        2
Bread,pumpernickel  1 slice      80          3         15        1
Bread,raisin        1 slice      71          2         14        1
Bread,rye           1 slice      83          3         15        1
Bread,white         1 slice      67          2         12        1
Bread,white,low cal 1 slice      48          2         10        1
Bread,whole wheat   1 slice      70          3         13        1
Eng muffin,plain    1 muffin    133          4         26        1
Eng muffin,wh wheat 1 muffin    135          6         27        1
Roll,crusty          1 roll     167          6         30        2
Roll,dinner,plain    1 roll      85          2         14        2
Roll,din,wh wheat    1 roll      75          2         14        1
Roll,hamburg,hotdog  1 roll     123          4         22        2

Other Bread Products

FOOD                  AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g)  FAT(g)

Bread crumbs,plain    125ml     225          7         41        3
Bread sticks,plain 2 sticks      82          2         14        2
Bread stuffing,dry    125ml     188          3         23        9
Croutons,plain        125ml      65          2         12        1
Matzos,plain              1     112          3         24       tr
Melba toast,plain         2      39          1          8       tr
Rusk toast                1      41          1          7        1
Taco shell,baked 13cm     1      61          1          8        3
Tortilla,corn 18cm        1      56          1         12        1
Tortilla,wheat 18cm       1     114          3         19        2

Breakfast cereals/ Hot cereal- cooked

FOOD                  AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g)  FAT(g)

Cream of wheat,inst 1 pouch     114          2         25       tr
Cream of wheat,reg    175ml      54          2         11       tr
Oat bran cooked       175ml      65          5         19        1
Oatmeal instant     1 pouch     136          3         26        2
Oatmeal,quick         175ml      99          4         18        2
Red River             175ml     102          4         21        1

Breakfast cereals/ Ready to eat

FOOD                  AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g)  FAT(g)

All Bran,Kellogg's    125ml      87          4         26        1
Alpha-Bits,Post       250ml     114          2         23        1
Bran Buds,Psyllium    125ml     117          4         35        1
Bran Flakes,Post      175ml     121          4         29        1
Cheerios,G.Mills      250ml      98          3         18        2
Corn Bran,Quaker      250ml     149          2         32        2
Corn Flakes,Kellogg's 250ml     101          2         23       tr
Count Chocula         250ml     130          2         29        1
Fibre 1,G. Mills      125ml      92          2         25        1
Fruit Loops           250ml     114          1         26        1
Frosted Flakes        250ml     140          2         33       tr
Fruit&Fibre,Post      125ml      99          3         22        1
Grape-Nuts,Post       125ml     221          6         46        1
Harvest Crunch,reg    125ml     230          5         30       11
Just Right,Kellogg's  250ml     167          3         38        1
Lucky Charms          250ml     134          2         29        1
Mini-Wheats,frosted   175ml     122          3         29       tr
Muesli,Pres. Choice    75ml     144          5         28        2
Puffed Wheat,Quaker   250ml      49          2         10       tr
Raisin Bran,Kellogg's 175ml     127          3         33       tr
Rice Krispies         250ml     110          2         24       tr
Shredded Wheat    1 bisquit      89          3         20        0
Shreddies,Post        175ml     140          4         31        1
Special K             250ml      93          4         18       tr
Sugar Crisp,Post      250ml      99          2         23       tr
Trix                  250ml     120          1         26        2
Weetabix         2 bisquits     129          4         28        1

PASTA, RICE AND OTHER GRAINS

FOOD                  AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g)  FAT(g)

Barley,hulled,dry     125ml     344         12         71        2
Barley,pearl,cooked   125ml     100          2         23       tr
Bulgar,cooked         125ml      56          2         13       tr
Couscous,cooked       125ml      82          3         17       tr
Millet,cooked         125ml     107          3         21        1
Rice,brown,cooked     250ml     232          5         48        2
Rice,white,cooked     250ml     282          6         61        1
Rice,wild,cooked      125ml      88          3         19       tr

Pasta

FOOD                  AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g)  FAT(g)

Macaroni,cooked       250ml     209          7         42        1
Macaroni,uncooked     125ml     206          7         41        1
Noodles,chow mein,dry 250ml     253          4         28       15
Noodles,egg,cooked    250ml     225          8         42        2
Spaghetti,cooked      250ml     209          7         42        1
Spag.,wh wheat,cooked 250ml     183          8         39        1

Pancakes and Waffles

FOOD                  AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g)  FAT(g)

Pancake/but&syrup 17cm    1     173          3         30        5
Pancake/froz-ready to eat 1      82          2         16        1
Potato pancake,home,8cm   1      98          2         10        5
Waffle,plain,pre mix 11cm 1     145          3         18        7
Waffle,plain,froz,10cm    1      98          2         15        3

BAKED GOODS

Biscuits, Croissants, Doughnuts and Muffins

FOOD                  AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g)  FAT(g)

Biscuit,frm mix,baked     1     191          0         28        7
Biscuit,fast food         1     276          4         34       13
Croissant,butter          1     231          5         26       12
Doughnut,plain,8cm        1     198          2         23       11
Doughnut,chocolat coated  1     270          3         27       18
Doughnut,jelly filled     1     289          5         33       16
Muffin,blueberry          1     197          4         34        5
Muffin,bran               1     138          3         23        5

Cookies and Granola Bars

FOOD                  AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g)  FAT(g)

Animal crackers   3 cookies      11         tr          2       tr
Chocolate chip     1 cookie      48          1          7        2
Choc. marshmellow  1 cookie      55          1          9        2
Choc. sandwich     1 cookie      47         tr          7        2
Coconut macaroon   1 cookie      97          1         17        3
Fig bar            1 cookie      56          1         11        1
Ginger snap        1 cookie      29         tr          5        1
Graham cracker     1 cookie      30         tr          5        1
Granola bar,choc.     1 bar     110          2         18        4
Granola bar,hard      1 bar     118          3         16        5
Granola bar,soft,nuts 1 bar     127          2         18        6
Molasses cookie    1 cookie      64          1         11        2
Oatmeal/w raisin   1 cookie      58          1          9        2
Peanut butter      1 cookie      67          1          9        3
Shortbread         1 cookie      40         tr          5        2
Sugar cookie       1 cookie      72          1         10        3
Vanilla wafer       1 wafer      18         tr          3        1

Cakes

FOOD                  AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g)  FAT(g)

Angelfood,25cm    1/12 cake      73          2         16       tr
Banana bread        1 slice     196          3         33        6
Boston cream pie    1/6 pie     232          2         39        8
Brownie,7cm x 2cm         1     227          3         36        9
Carrot cake, iced 1/12 cake     484          5         52       29
Cheesecake         1/6 cake     257          4         20       18
Devil's food cake 1/12 cake     198          4         32        8
Chocolate         1/10 cake     242          3         36       11
Coffee cake        1/9 cake     263          4         29       15
Fruitcake           1 piece     139          1         26        4
Gingerbread cake   1/9 cake     207          3         34        7
Marble            1/12 cake     253          3         35       12
Pound cake        1/12 cake     110          2         14        6
Sponge            1/12 cake     110          2         23        1
White             1/12 cake     190          3         34        5
Yellow,iced       1/10 cake     250          3         37       11
Yellow,pudding    1/12 cake     257          3         35       12

Pies FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Apple,2 crusts 1/8 pie 296 2 42 14 Banana cream 1/8 pie 231 3 29 12 Cherry,2 crusts 1/8 pie 325 3 50 14 Chocolat cream 1/6 pie 344 3 38 22 Coconut cream 1/6 pie 191 1 24 11 Fried pie,fruit 1 pie 404 4 55 21 Lemon meringue 1/6 pie 303 2 53 10 Mince pie,2 crusts 1/8 pie 477 4 79 18 Pecan 1/6 pie 452 5 65 21 Pumpkin 1/6 pie 229 4 30 10 Other Baked Goods FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Apple crisp 125ml 243 3 48 5 Bread pudding,raisins 125ml 224 7 33 8 Danish pastry,11cm 1 262 5 29 15 Dumpling 1 40 1 6 1 Eclair 1 262 6 24 16 Popover 1 67 3 10 1 Puff pastry 1 shell 223 3 18 15 Phyllo dough 1 sheet 57 1 10 1 Pop Tarts 1 206 3 34 7 VEGETABLES Vegetables FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Alfalfa sprouts,raw 125ml 5 1 1 tr Artichoke,boiled 1 medium 62 4 14 tr Asparagus,boiled 5 spears 18 2 3 tr Bean sprouts 250ml 66 6 14 tr Beans,lima,boiled 125ml 110 6 21 tr Beans,snap,boiled 125ml 23 1 5 tr Beet greens,boiled 125ml 21 2 4 tr Beets,sliced 125ml 40 2 9 tr Beets,pickled 125ml 78 1 20 tr Belgium endive,raw 1 endive 9 tr 2 tr Broccoli 3 spears 26 3 5 tr Brussel sprouts 4 sprouts 33 2 7 tr Cabbage (Bok Choy) 125ml 11 1 2 tr Cabbage,shredded 125ml 17 1 4 tr Carrots,sliced 125ml 37 1 9 tr Cauliflower pieces 250ml 26 2 5 tr Celery 1 stalk 6 tr 1 tr Collards,chopped 125ml 18 1 4 tr Corn,cream style 125ml 97 2 25 1 Corn,niblets 125ml 88 3 22 1 Corn on cob 1 ear 131 4 30 2 Cucumber,sliced 250ml 14 1 3 tr Eggplant,pieces 250ml 28 1 7 tr Fiddlehead,boiled 250ml 19 2 3 tr Hearts of palm 3 hearts 28 2 5 1 Kale,chopped 125ml 22 1 4 tr Leek,chopped 125ml 17 tr 4 tr FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Lettuce chopped 250ml 8 1 1 tr Mushrooms,raw 6 medium 27 2 5 tr Mushrooms,pces,boiled 125ml 22 2 4 tr Onion,chopped,raw 125ml 32 1 7 tr Onion,chopped,boiled 125ml 49 2 11 tr Onion,green,raw 125ml 17 1 4 tr Parsnip,sliced,boiled 125ml 67 1 16 tr Peas,green,boiled 125ml 71 5 13 tr Peas,snow,raw 125ml 32 2 6 tr Peas,snow boiled 125ml 36 3 6 tr Peppers,hot chilli 60ml 9 tr 2 tr Pepper,sweet,green 1 pepper 44 1 11 tr Pepper,sweet,red 1 pepper 44 1 11 tr Pepper,sweet,yel. 1 pepper 50 2 12 tr Pickle,cucumber,sweet 1 41 tr 11 tr Pickle,cucumber,dill 1 12 tr 3 tr Potatoes,dehydrated 125ml 84 2 19 tr Potatoes,french fried 10 131 2 20 5 Potatoes,hsh browned 125ml 182 2 19 12 Potatoes,mashed 125ml 124 2 19 5 Potatoes,scalloped 125ml 111 4 14 5 Potato,baked,12cm 1 220 5 51 tr Pumpkin,canned 125ml 44 1 10 tr Radiccio,chopped 250ml 10 1 2 tr Radishes,raw 10 8 tr 2 tr Rutabaga,cubed,boiled 125ml 35 1 8 tr Sauerkraut,canned 125ml 24 1 5 tr Seaweed,dulse,dried 125ml 17 3 2 tr FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Spinach,boiled 125ml 22 3 4 tr Spinach,chopped,raw 250ml 13 2 2 tr Squash,summer,boiled 125ml 25 1 5 tr Squash,winterr,baked 125ml 42 1 9 1 Sweet potato,no skin 1 117 2 28 tr Swiss chard,boiled 125ml 18 2 4 tr Tomato paste,canned 75ml 70 3 16 1 Tomato sauce(spag) 125ml 143 2 21 6 Tomato sauce,canned 125ml 39 2 9 tr Tomato,raw 6.6cm 1 26 1 6 tr Tomatoes,canned,stew 125ml 35 1 9 tr Tomatoes,sun-dried 125ml 74 4 16 1 Turnip greens,chopped 125ml 15 1 3 tr Turnip,boiled,mashed 125ml 15 1 4 tr Zucchini,sliced,raw 125ml 10 1 2 tr Vegetable Products FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Carrot juice,canned 250ml 104 2 24 tr Clam and tomato juice 250ml 117 2 28 tr Coleslaw /w dressing 125ml 44 1 8 2 Onion rings,breaded 5 204 3 19 13 Potato salad 125ml 189 4 15 11 Tomato juice,canned 250ml 44 2 11 tr Vegetable juice,can 250ml 49 2 12 tr FRUIT AND RELATED PRODUCTS Fruits FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Apple,raw,skin 1 apple 82 tr 21 tr Applesauce,unsweet 125ml 55 tr 16 tr Apricots,raw 3 51 1 12 tr Apricots,dried 60ml 78 1 20 tr Avocados,raw 1 306 4 12 30 Banana,raw 1 105 1 27 1 Blackberries,raw 125ml 40 1 10 tr Blueberries,raw 125ml 43 1 11 tr Cantaloup,raw 1/2 93 2 22 1 Cherries,sweet,raw 10 49 1 11 1 Cranberries,raw 125ml 25 tr 6 tr Currants,raw 125ml 33 1 8 tr Dates,dry 10 228 2 61 tr Figs,raw 1 37 tr 10 tr Figs,dried,uncooked 10 447 6 122 2 Fruit cocktail,canned 125ml 60 1 16 tr Gooseberries,raw 125ml 35 1 8 tr Grapefruit,raw 1 74 2 18 tr Grapes,raw 10 36 tr 9 tr Honeydew melon,raw 1/10 45 1 12 tr Kiwifruit,raw 1 46 1 11 tr Lemons,raw 1 17 1 5 tr Limes,raw 1 20 tr 7 tr Mangos,raw 1 135 1 35 1 Nectarines,raw 1 67 1 16 1 Oranges,raw 1 62 1 15 tr Papayas,raw 1 121 2 31 tr Peaches,raw 1 37 1 10 tr FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Peaches,canned,juice 125ml 58 1 15 tr Pears,raw,skin 1 100 1 26 1 Pineapple,can,juice 125ml 79 1 21 tr Pineapple,slice,raw 1 slice 44 tr 11 tr Plums,raw 1 plum 36 1 9 tr Prunes,dried 10 201 2 53 tr Raisins.seedless 125ml 230 2 61 tr Rasberries,raw 125ml 32 1 8 tr Rhubarb,raw,sliced 125ml 14 1 3 tr Stawberries,raw 5 18 tr 4 tr Tangerines,raw 1 37 1 9 tr Watermellon 1/2 slice 74 1 16 1 Fruit Juices FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Apple juice,canned 250ml 123 tr 31 tr Apricot nectar,can 250ml 149 1 38 tr Grape juice,can 250ml 163 1 40 tr Grapefruit juice 250ml 99 1 23 tr Lemon juice 250ml 64 1 22 0 Lime juice 15ml 4 tr 1 tr Orange juice,fresh 250ml 118 2 27 1 Peach nectar,can 250ml 142 1 37 tr Pear nectar,can 250ml 158 tr 42 tr Pineapple juice,can 250ml 148 1 36 tr Prune juice,can 250ml 192 2 47 tr DAIRY FOODS AND OTHER RELATED PRODUCTS Milk FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Buttermilk 250ml 105 9 12 2 Milk,chocolate,2%MF 250ml 189 8 27 5 Milk,Human,mature 250ml 181 3 18 11 Milk, 1%MF 250ml 108 8 12 3 Milk, 2%MF 250ml 128 9 12 5 Milk,skim 250ml 90 9 13 tr Milk, 3.3%MF 250ml 158 8 12 9 Milk, Processed FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Milk,condensed,sweet 300ml 1245 31 211 34 Milk,evaporated,.2% 250ml 211 20 31 1 Milk,evaporated,2% 250ml 246 20 30 5 Milk,evaporated,7.8% 250ml 363 18 27 21 Skim milk powder 125ml 132 13 19 tr Whole milk powder 125ml 335 18 26 18 Milk beverages FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Eggnog, 7%MF 250ml 361 10 36 20 Hot cocoa,2% milk 250ml 203 10 31 6 Milk shake,chocolate 250ml 251 6 45 6 Milk shake,vanilla 250ml 236 8 38 6 Soy-based beverage 250ml 84 7 5 5 Yogurt beverage 200ml 144 5 28 2 Yogourt FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Yogourt,fruit bot 2% 175ml 177 7 31 3 Yogourt,fruit bot 1% 175ml 108 8 19 tr Yogourt,plain 2% 175ml 110 9 12 3 Yogourt, plain 4% 175ml 182 7 13 10 Cheese FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Blue 4 slices 186 11 1 15 Brick 4 slices 194 12 1 16 Brie 4 slices 173 11 tr 14 Camembert 15ml 47 3 tr 4 Cheddar 4 slices 211 13 1 17 Cheddar,low fat 4 slices 91 13 1 4 Cheddar,processed 2 slices 137 8 3 10 Cheddar,proc,light 2 slices 117 9 5 7 Cheddar spread,skim 50ml 102 13 6 3 Cheez Whiz 50ml 155 9 5 11 Cottage,2% 125ml 107 16 4 2 Cream cheese 50ml 171 4 1 17 Edam 4 slices 185 13 1 14 Feta 125ml 216 12 3 17 Goat,soft,21% 50ml 139 10 tr 11 Gouda 4 slices 189 13 1 15 Gruyere 4 slices 188 14 tr 15 Mozzarella,shred,16% 125ml 157 15 2 10 Mozzarella,shred,22% 125ml 175 12 1 13 Parmesan,grated 125ml 241 22 2 16 Ricotta,whole milk 50ml 90 6 2 7 Romano 125ml 204 17 2 14 Swiss 4 slices 171 13 2 13 Swiss,proc,sliced 2 slices 134 9 2 10 Cream FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Half and half,10% 15ml 18 tr 1 2 Sour,14% 250ml 370 7 10 34 sour,14% 15ml 22 tr 1 2 Table,18% 15ml 28 tr 1 3 Whipped,presurized 15ml 10 tr tr 1 Whipped,35%, whipped 125ml 206 1 2 22 Eggs FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Egg,fried 1 large 92 6 1 7 Egg,hard boiled 1 large 78 6 1 5 Egg,poached 1 large 74 6 1 5 Egg,scrambled 125ml 225 16 3 16 Egg yolk 1 large 59 3 tr 5 Egg white 1 large 16 3 tr 0 FISH AND SHELLFISH Fish FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Anchovy,canned 10 84 12 0 4 Bass,baked 1 fillet 181 30 0 6 Catfish,baked 1 fillet 150 26 0 4 Cod,Atlantic,baked 1 fillet 94 21 0 1 Cod,dried&salted 1 piece 192 42 0 2 Haddock,baked 1 fillet 17 4 0 tr Halibut,baked 1/2 fillet 223 42 0 5 Herring,kippered 2 fillets 161 18 0 9 Mackerel,baked 1 fillet 231 21 0 16 Ocean perch,baked 2 fillets 121 24 0 2 Pickerel,baked 1 fillet 148 30 0 2 Pollock,baked 1/2 fillet 178 38 0 2 Salmon,Atl baked 1/2 fillet 280 39 0 13 Salmon,Chum 1/4 fillet 116 23 0 3 Salmon,Coho 1 fillet 255 35 0 12 Salmon.Pink 1/2 fillet 185 32 0 5 Salmon,Sockeye 1/2 fillet 335 42 0 17 Salmon,Pink,canned 125ml 108 13 0 6 Salmon,sockeye,canned 125ml 129 13 0 8 Sardine,canned 4 sardines 100 12 0 5 Snapper,baked 1 fillet 218 45 0 3 Smelt,breaded,fried 1 63 5 3 3 Sole,baked 1 fillet 149 31 0 2 Trout,baked 1 fillet 118 17 0 5 Tuna,bluefin,baked 1 piece 199 32 0 7 Tuna,light,canned 125ml 92 20 0 1 Tuna,white,canned 125ml 143 20 0 6 Turbot,baked 1/2 fillet 194 33 0 6 Whitefish,baked 1 fillet 265 38 0 12 Shellfish FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Clam,steamed 5 large 89 15 3 1 Clam,canned 125ml 125 22 4 2 Crab,Blue,canned 125ml 71 15 0 1 Crab,Snow,steamed 125ml 72 15 0 1 Crayfish,steamed 4 medium 53 10 0 1 Lobster,boiled,diced 125ml 75 16 1 tr Mussel,Blue,steam 15 small 90 12 4 2 Oyster,steamed 5 medium 82 8 5 3 Oyster,canned 125ml 90 9 5 3 Scallop,steamed 3 large 72 11 2 2 Shrimp,steamed 10 large 54 12 0 1 Shrimp,canned 125ml 81 16 1 1 Fish Products FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Caviar,granular 15ml 41 4 1 3 Clam fritters 1 fritter 124 5 12 6 Crab cakes 1 cake 93 12 tr 5 Crab,imitation,surimi 125ml 73 9 7 1 Fish,breaded,fried 1 fillet 211 13 15 11 Fish sticks,frozen 3 pieces 277 13 20 10 Salmon,smoked,Lox 1 piece 23 4 0 1 Shrimp,breaded,fried 12 145 13 7 7 Tuna salad 125ml 203 17 10 10 MEAT AND POULTRY Beef FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Blade pot roast 2 slices 249 25 0 16 Blade steak,braised 1 piece 292 24 0 21 Cross rib,potroast 2 slices 221 31 0 10 Eye of round roast 2 slices 115 24 0 6 Eye of round,broiled 1 pce 176 27 0 7 Flank steak,broiled 1 pce 197 27 0 9 Ground lean,broiled 1 patty 174 20 0 10 Ground lean,fried 1 patty 201 21 0 12 Ground med.,broiled 1 patty 219 20 0 15 Ground reg.,broiled 1 patty 220 18 0 16 Ground reg.,fried 1 patty 235 18 0 17 Inside round,roast 2 slices 197 26 0 10 Inside round steak 1 piece 141 26 0 3 Outside round roast 2 slcs 181 26 0 8 Outside round steak 1 pce 169 27 0 6 Rib eye steak,broiled 1 pce 174 25 0 7 Rib steak,broiled 1 piece 189 23 0 10 Rump roast 2 slices 176 27 0 7 Short ribs,simmered 2 slcs 364 20 0 31 Sirloin tip roast 2 slices 184 27 0 8 Standing rib roast 2 slices 194 25 0 10 Stewing beef,simmered 175ml 194 32 0 6 Strip lopin,broiled 1 piece 179 25 0 8 T-bone,broiled 1 piece 188 25 0 9 Tenderloin,broiled 1 piece 172 24 0 8 Top sirloin steak 1 piece 160 25 0 6 Wing steak,broiled 1 piece 174 24 0 8 Veal FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Composite,cooked 2 slices 204 27 0 10 Stewing veal,braised 175mg 184 34 0 4 Cutlets,pan-fried 1 cutlet 127 26 0 2 Ground veal,broiled 1 patty 129 18 0 6 Leg, roasted 1 steak 148 26 0 4 Leg,breaded,fried 1 steak 191 26 9 6 Veal loin,roasted 2 slices 154 23 0 6 Shoulder,roasted 2 slices 150 23 0 6 Pork FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Back ribs,roasted 2 ribs 259 20 0 21 Back ribs,pan fried 2 ribs 180 20 0 11 Centre cut,fried 1 chop 160 22 0 7 Centre cut, roasted 2 slces 162 25 0 6 Feet,simmered 1/2 foot 138 14 0 9 Ground,cooked 250ml 371 32 0 26 Leg,butt end,roast 2 slices 182 27 0 7 Loin,rib end,fried 1 chop 165 17 0 10 Loin,rib end,roasted 2 slcs 199 25 0 10 Shoulder,braised 1/2 chop 216 25 0 12 Shoulder,butt,roast 1/2 chp 279 23 0 20 Shoulder,whole,roast 2 slcs 258 21 0 19 Spsreribs,braised 3 ribs 238 21 0 16 Tenderloin end,roast 1 chop 219 23 0 13 Tenderloin roast 2 slices 199 25 0 10 Lamb FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Domestic kabob,braise 175ml 219 33 0 9 Domestic rib,broil 2 chops 332 20 0 27 N Zealand leg,roast 2 slcs 160 24 0 6 N Zealand loin,broil 1 pce 266 20 0 20 N Zealand shoulder 2 slcs 251 30 0 14 Poultry FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Chicken,roasted 1/2 breast 218 30 0 10 Chicken,fried 1/2 breast 161 29 tr 4 Chicken,roasted 1/2 breast 156 32 0 2 Chicken,fried 1 drumstick 120 13 1 7 Chicken,roasted 1 drumstick 74 11 0 3 Chicken,roasted 1 thigh 85 12 0 3 Chicken,roasted 1 wing 99 9 0 7 Chicken,roasted 1 leg&back 282 41 0 12 Chicken roasted 1/2 chicken 271 48 0 7 Chicken roasted 1/4 chicken 326 49 0 13 Chicken stewed 1/4 chicken 238 31 0 12 Chicken ground cook 1 patty 168 18 0 10 Chicken,flaked,can 125ml 137 19 tr 11 Cornish hen,roast 1/2 bird 298 25 0 21 Duck,roasted 1/4 duck 222 26 0 12 Goose, roasted 1/4 goose 703 86 0 37 Turkey,dark meat 3 slices 155 24 0 6 Turkey,light meat 3 slices 129 25 0 2 Turkey,ground,cook 1 patty 194 23 0 11 Turkey,flaked,can 125ml 144 17 tr 8 Game FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Bear,simmered 259 32 0 14 Bison,roasted 143 29 0 2 Caribou (reindeer),roasted 167 30 0 4 Deer (venison),roasted 158 30 0 3 Moose,roasted 134 29 0 1 Muskrat,roasted 234 30 0 12 Rabbit,stewed 206 30 0 8 Seal,boiled 180 31 0 3 Liver and organ Meats FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Giblets,chicken 125ml 120 20 1 4 Heart,beef 125ml 127 21 tr 4 Kidney.beef,diced 125ml 107 19 1 3 Liver,beef,fried 1 slice 184 23 7 7 Liver,chicken,diced 125ml 116 18 1 4 Liver,veal,fried 125ml 172 21 3 8 Thymus,veal,braised 125ml 129 23 0 3 Tongue,beef 3 slices 170 13 tr 12 Tongue,pork 4 slices 146 13 0 10 Processed Meat Products FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Back bacon,grilled 2 slices 86 11 1 4 Bacon bits,simulated 5ml 15 1 tr 1 Bacon,pork,fried 5 slices 182 10 tr 16 Beerwurst,pork 2 slices 100 6 1 8 Bologna,beef,pork 2 slices 114 5 2 9 Bologna,turkey 2 slices 108 8 3 7 Corned beef,brisket 2 slcs 127 13 1 8 Cottage roll,pork 1 slice 64 8 1 3 Creton 30ml 57 3 1 4 Ham,roasted 2 slices 12 16 0 6 Ham,flaked,canned 1/3 can 82 10 tr 5 Italian sausage,pork 1 link 220 14 1 17 Kielbasa,beef,pork 2 slices 135 10 2 9 Liverwurst,pork 50ml 166 6 2 15 Luncheon meat,beef 3 slices 52 9 tr 1 Luncheon meat,chick 2 slcs 147 7 2 12 Pastrami,beef 2 slices 78 10 1 4 Pastrami,turkey 2 slices 80 10 1 4 Pate,liver,canned 50ml 140 6 1 12 Pepperoni,pork 5 slices 273 12 2 24 Salami,pork,beef 2 slices 108 6 2 8 Sausage,pork,cooked 1 link 269 9 2 25 Summer sausage 2 slices 147 7 tr 13 Vienna sausage,can 3 pieces 134 5 1 12 Wiener,beef 1 wiener 104 5 2 8 Wiener,chicken 1 wiener 93 4 2 7 Wiener,turkey 1 wiener 85 5 1 7 LEGUMES, NUTS AND SEEDS Beans, Peas and Lentils FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Beans,pork,canned 250ml 297 14 56 4 Beans,plain,canned 250ml 250 13 55 1 Beans,black,boiled 250ml 240 16 43 1 Beans,Roman,boiled 250ml 254 17 46 1 Beans,kidney,red 250ml 238 18 43 1 Beans,navy,canned 250ml 313 21 57 1 Beans,pinto,canned 250ml 198 12 37 1 Beans,soy,dry,boiled 250ml 314 30 18 16 Beans,white,canned 250ml 324 20 61 1 Lentils,boiled 250ml 243 19 42 1 Peas,black-eyed,can 250ml 195 12 35 1 Peas,chickpeas,can 250ml 302 13 57 3 Peas,split,boiled 250ml 244 17 44 1 Tofu,firm 1 piece 116 13 3 7 Tofu,regular 1 piece 87 9 2 5 Peanuts FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Peanut butter,natural 30ml 185 9 6 17 Peanuts,dry-roasted 125ml 456 18 17 39 Peanuts,oil roasted 125ml 442 20 14 38 Nuts FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Almonds,dry roasted 125ml 428 12 18 38 Almonds,oil roasted 125ml 460 14 14 42 Brazilnuts,dried 125ml 485 11 9 49 Cashew nuts,dry roast 125ml 415 11 24 34 Coconut meat 125ml 317 3 12 31 Filberts,dried 125ml 409 8 10 41 Macadamia,oil roasted 125ml 508 5 9 54 Pecans,dried 125ml 414 5 11 42 Pine nuts,dried 125ml 435 20 12 43 Pistacios,dry roasted 75ml 246 6 11 21 Walnuts,dried 125ml 339 8 10 33 Seeds FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Pumpkin,squash roast 125ml 626 40 16 51 Sesame butter,tahini 15ml 31 1 1 3 Sesame seeds,dried 15ml 52 2 2 5 Sunflower,dry roasted 75ml 236 8 10 20 COMBINATION DISHES Fast Foods FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Hamburger,double patty 1 540 34 40 27 Hamburger,single patty 1 274 12 31 12 Cheeseburger,2 patties 1 417 21 35 21 Cheeseburger,1 patty 1 319 15 32 15 Hot dog,plain 1 242 10 18 15 Corndog (Pogo) 1 460 17 56 19 Chicken,breaded,fried 6 pcs 290 17 15 18 Chicken fillet sandwich 1 515 24 39 29 Fish sandwich 1 431 17 41 23 Roast beef sandwich,plain 1 346 22 33 14 Ham,ess&cheese sandwich 1 347 19 31 16 Submarine,cold cuts 1 456 22 51 19 Submarine,tuna salad 1 584 30 55 28 Egg&sausage sandwich 1 581 19 41 39 Pizza/w cheese 1/8 pizza 140 8 21 3 Pizza/w ch,meat,veg 1/8 184 13 21 5 Pizza/w pepperoni 1/8 pizza 181 10 20 7 Burrito/w beef 1 262 13 29 10 Nachos/w cheese 6 to 8 346 9 36 19 Taco,fast food 1 small 369 21 27 21 Tostada/w beef & cheese 1 315 19 23 16 Chilli con carne 125ml 135 13 12 4 Other FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Beef pot pie 1 small 480 16 50 33 Chicken pot pie 1 small 498 16 49 26 Turkey pot pie 1 small 376 12 39 19 Tourtiere 1/6 295 9 19 20 Beef Stew 250ml 178 18 13 5 Cheese fondue 125ml 260 16 4 15 Chicken chow mein,can 125ml 50 3 9 tr Falafel 6cm 1 patty 29 1 3 1 Hummus 125ml 433 17 41 23 French toast 1 slice 149 5 16 7 Kraft Dinner 250ml 406 12 49 18 Spaghetti/tomato,can 250ml 201 6 41 2 Spaghetti/meat balls 250ml 272 13 30 11 SOUPS Ready to serve FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Beef broth 284ml 20 3 tr 1 Beef,chunky 284ml 205 14 23 6 Chicken noodle,chunky 284ml 210 15 20 7 Chicken veg, chunky 284ml 199 15 23 6 Split pea/w ham,chunk 284ml 222 13 32 5 Vegetable,chunkey 284ml 147 4 23 4 Condensed, diluted with water FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Beef noodle 250ml 88 5 9 3 Chicken broth 250ml 41 5 1 1 Chicken noodle 250ml 79 4 10 3 Clam chowder 250ml 83 2 13 2 Crean of mushroom 250ml 137 2 10 9 Minestrone 250ml 87 5 12 3 Tomato 250ml 90 2 18 2 Vegetable/w beef 250ml 83 6 11 2 Vegetarian vegetable 250ml 76 2 13 2 Condensed, diluted with 2% milk FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Cream of chicken 250ml 188 8 16 10 Cream of mushroom 250ml 201 6 16 13 Cream of tomato 250ml 154 6 24 5 Clam chowder 250ml 157 10 18 5 Dehydrated FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Beef broth,cubed 1 cube 10 1 1 tr Chicken broth,cubed 1 cube 12 1 1 tr Chicken noodle 250ml 56 3 8 1 Onion 250ml 29 1 5 1 Tomato vegetable 250ml 59 2 11 1 FATS AND OIL Butter FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Butter 1 pat 36 tr tr 4 Butter 15ml 103 tr tr 12 Butter 250ml 1719 2 tr 195 Margarine FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Becel 5ml 34 tr tr 4 Becel 250ml 1718 2 1 193 Becel,energy reduced 5ml 17 tr tr 2 Becel,energy reduced 250ml 839 1 1 94 Chef Master,soya oil 5ml 34 tr tr 4 Chef master, soya oil 250ml 1718 2 1 193 Imperial 5ml 34 tr tr 4 Imperial 250ml 1718 2 1 193 Lactancia,soya oil 5ml 34 tr tr 4 Lactancia,soya oil 250ml 1718 2 1 193 Parkay 5ml 34 tr tr 4 Parkay 250ml 1723 2 2 193 Oils FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Canola 15ml 122 0 0 14 Canola 250ml 2036 0 0 230 Corn 15ml 123 0 0 14 Corn 250ml 2042 0 0 231 Olive 15ml 121 0 0 14 Peanut 15ml 121 0 0 14 Sesame 15ml 122 0 0 14 Soybean 15ml 122 0 0 14 Sunflower 15ml 122 0 0 14 Sunflower 250ml 2036 0 0 230 Other FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Lard 15ml 117 0 0 13 Lard 250ml 1954 0 0 217 Shortening,vegetable 15ml 117 0 0 13 Shortening,vegetable 250ml 1950 0 0 217 Salad dressing FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Blue cheese 15ml 75 tr 1 8 Creamy ceasar 15ml 71 tr 0 8 Creamy ceasar,low cal 15ml 28 tr 1 3 Italian 15ml 93 tr 1 10 Italian,low cal 15ml 8 tr 1 tr Mayonnaise, 35% oil 15ml 74 tr 2 7 Mayonnaise, 65% oil 15ml 102 tr tr 11 Mayonnaise, low fat 15ml 46 0 1 5 Ranch 15ml 83 tr 1 9 Ranch, low cal 15ml 26 tr 1 2 Thousand Island 15ml 63 tr 3 6 SWEETS AND SUGARS Sugars and Honeys FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Honey 15ml 65 tr 18 0 Brown sugar 15ml 35 0 9 0 Brown sugar 250ml 874 0 226 0 White sugar 15ml 49 0 13 0 White sugar 250ml 818 0 211 0 Sugar, icing 250ml 493 0 126 tr Syrups and Molasses FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Chocolate syrup 15ml 75 1 13 3 Corn syrup 15ml 58 0 16 0 Maple Syrup 15ml 52 0 13 tr Pancake syrup 15ml 57 0 15 0 Molasses 15ml 55 0 14 tr Molasses,blackstrap 15ml 49 0 13 0 Preserves FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Jams 15ml 49 tr 13 tr Jelly 15ml 52 tr 14 tr Orange marmalade 15ml 50 tr 13 0 Icings and Toppings FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Frosting 1 pkg 1911 5 358 65 Frosting,ready to eat 250ml 1154 3 184 51 Toppings,butterscotch 30ml 105 1 27 tr Toppings,strawberry 30ml 110 tr 29 tr Candies FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Butterscotch 1 piece 24 tr 6 tr Caramels 4 122 1 25 3 Chewing gum 1 stick 10 0 3 tr Chocolate fudge 1 piece 65 tr 14 1 Fruit Leather 1 piece 81 tr 18 1 Gumdrops 10 135 0 35 0 Hard 1 medium 22 0 6 0 Jellybeans 10 104 0 26 tr Marshmellows 1 23 tr 6 tr Sesame crunch 4 pieces 181 4 18 12 Twizzlers 1 package 278 2 70 1 Toffee 1 piece 65 tr 8 4 Chocolate Bars FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Caramel cookie (Twix)1 pkge 298 3 40 15 Turtles 1 turtle 82 1 10 5 Rolo, Tootsie 2 pieces 49 1 7 2 Kit Kat, Take Five 1 bar 272 4 33 15 Nestle Crunch 1 bar 198 2 26 10 Mounds, Almond Joy 1 pkge 195 2 31 12 After Eight 2 pieces 29 tr 6 1 Oh Henry, Butternut 1 bar 287 7 43 11 Fifth Avenue 1 bar 280 5 41 13 Mars bar 1 bar 279 3 47 11 Chocolate peanuts 10 pieces 208 5 20 13 Raisinets 10 pieces 39 tr 7 1 M & M's, Smarties 10 pieces 33 tr 5 2 Hershey kiss 1 bar 256 3 30 15 Snickers 1 bar 270 6 35 13 Reese's Cups 2 cups 222 5 22 14 Frozen Desserts FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Chocolate ice cream 125ml 151 3 20 8 Strawberry ice cream 125ml 134 2 19 6 Vanilla ice cream 125ml 140 2 16 8 Vanilla ice milk 125ml 117 5 20 2 Chocolate pudding pops 1 pop 72 2 12 2 Frozen yogourt 125ml 121 3 18 4 Orange sherbert 125ml 140 1 31 2 Popsicles 1 54 0 14 0 Other FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Chocolate Moussse 125ml 472 9 35 35 Jello 125ml 71 1 17 0 Jello, low cal 125ml 8 1 1 0 Maraschino cherry 1 cherry 5 tr 1 tr SNACKS Crackers FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Barge pilot biscuits 1 101 3 18 2 Cheese crackers 4 60 1 7 3 Milk crackers 4 218 4 33 8 Rye wafers, plain 1 triple 84 2 20 tr Saltines 4 52 1 9 1 Ritz 4 60 1 7 3 Wheat crackers, thin 4 38 1 5 2 Whole wheat crackers 4 71 1 11 3 Popcorn FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Air popped 250ml 32 1 7 tr Oil popped 250ml 74 1 8 4 Caramel coated 250ml 160 1 29 5 Chees flavoured 250ml 61 1 6 4 Chips FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Banana chips 125ml 252 1 28 16 Fritos 10 chips 97 1 10 6 Cheetos 250ml 205 3 20 13 Pringles 10 chips 112 1 10 8 Potato chips,BBQ 10 chips 64 1 7 4 Potato chips,plain 10 chips 108 1 10 7 Tortilla chips 10 chips 90 1 11 5 Other FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Beef jerky,21cm 1 strip 67 8 3 3 Cornnuts,plain 10 nuts 79 2 13 3 Ice cream cones 1 cone 18 tr 3 tr Pretzels,hard,salt 10 sticks 19 tr 4 tr Rice cake,plain 1 35 1 7 tr Sesame sticks,salt 125ml 157 3 14 11 Trail mix 250ml 732 22 71 47 BEVERAGES Aloholic FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Beer,light,4% 1 bottle 95 1 4 0 Beer,regular,5% 1 bottle 151 1 13 0 Creme de menthe 50ml 211 0 24 tr Gin,rum,vodka,whiskey 50ml 115 0 0 0 Wine,dessert,sweet 125ml 194 tr 15 0 Wine,table,red 125ml 90 tr 2 0 Wine,table,white 125ml 85 tr 1 0 Non-alcoholic FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Coffee,brewed 250ml 5 tr 1 0 Coffee,instant 250ml 5 tr 1 0 Malt beer,0.5% 250ml 43 tr 9 0 Ovaltine 250ml 169 9 15 9 Postum 250ml 13 tr 3 0 Club soda 250ml 0 0 0 0 Cola 250ml 107 0 27 0 Cola,diet 250ml 3 tr tr 0 Ginger ale 250ml 88 0 22 0 Lemon-lime soda 250ml 104 0 27 0 Orange soda 250ml 126 0 32 0 Tea,brewed 250ml 3 0 1 0 Tea,instant 250ml 5 0 1 0 MISCELLANEOUS ITEMS Herbs FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Chives,raw,copped 15ml 1 tr tr tr Coriander,raw 125ml 15 2 2 tr Garlic,raw 1 clove 4 tr 1 tr Ginger root 1 slice 2 tr tr tr Parsley,raw,chopped 125ml 11 1 2 tr Condiments FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Olives,canned 4 large 20 tr 1 2 Pepper,black 5ml 5 tr 1 tr Pepper,white 5ml 7 tr 2 tr Pickle relish,sweet 15ml 20 tr 5 tr Salt 5ml 0 0 0 0 Shake'n Bake,dry 125ml 191 5 29 7 Tomato ketchup 15ml 16 tr 4 tr Vinegar 15ml 2 0 1 0 Yellow mustard,prepared 15ml 12 1 1 1 Baking Ingredients FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Chocolate chips 125ml 425 4 56 27 Chocolate bar 1 square 180 2 24 11 Candied cherries 125ml 320 tr 82 tr Cocoa,dry powder 15ml 12 1 3 1 Gelatin,dry 1 envelope 23 6 0 tr Bakers yeast 15ml 36 5 5 1 Baking powder 5ml 5 0 1 0 Baking soda 5ml 0 0 0 0 Cream of tartar 5ml 8 0 2 0 Lemon peel,raw 15ml 4 tr 1 tr Orange peel,raw 15ml 6 tr 2 tr Vanilla extract,pure 5ml 13 tr 1 tr Sauces and Gravies FOOD AMOUNT ENERGY(cal) PROTEIN(g) CARBS(g) FAT(g) Gravies,beef,canned 15ml 8 1 1 tr Gravies,beef,dehydrated 15ml 8 tr 1 tr Gravies,chicken,canned 15ml 12 tr 1 1 Gravies,chicken,dehyd. 15ml 5 tr 1 tr Gravies,turkey,canned 15ml 8 tr 1 tr Sauce,BBQ 15ml 12 tr 2 tr Sauce,cheese/w 2% milk 15ml 18 1 1 1 Sauce,cranberry,canned 15ml 27 tr 7 tr Sauce,Tabasco 5ml 1 tr tr tr Sauce,salsa 15ml 4 tr 1 tr Sauce,soy 15ml 12 2 2 0 Sauces, HP , A1 15ml 9 tr 2 tr Sauce,sweet and sour 15ml 19 tr 5 tr Sauce,teriyaki 15ml 15 1 3 0 Sauce,white,2% milk 250ml 388 10 24 28

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