Pos- sible Serving	Default Weight, Grams	First 9 Brand names show nutrients in 1 serving. Others show nutrients per 100 grams (from USDA), starting with high Fiber, Protein, Calcium, Potassium. Use Ctrl-F to search by name. This page is at Globe1234.org/usda.htm and Globe1234.org/usda.xls (12MB)	USDA Release #26, Dec. 2013	Water (grams in 100g food)	Calories, Energ Kcal	Protein (g)	Fat, Lipid Tot (g)	Ash (g) in 100g Food	Carbo- hydrt (g)	Fiber TD (g)	Sugar Tot (g)	Calcium (mg)	Iron (mg) in 100g Food	Magne- sium (mg)	Phos- phorus (mg)	Potas- sium (mg)	Sodium (mg)
full item	105	McDonald's-Hamburger-105g			269	13	9.8		32.2	1.4	6.7	130		24	120	213.2	532
full item	114	Lucerne-1%Cottg Chs NoSaltAdd-114g			80	14	1.5		4	0.2	3	80				97	45
full item	193	Boar's Head NoSaltAdd Turkey on Ezekiel-193g			273	31	3		32	7	0.92	10.33		85.08	171.59	555	90
full item	240	HealthVly-Mshrm Barley Soup NoSaltAdd-240g			90	2	2.5		15	3	2	0					60
full item	160	Subway-Veggie Delite, 6''-160g			230	8	2.5		44	5	6	300					280
full item	344	Panera-Tomato+Mozzarella Panini on Ciabatta-344g			740	29	27		95	6	9						1550
full item	21	Sargento Reduced Fat Swiss, slice-21g			60.0	7	4				0.0	250			150	20	30
full item	227	Fage Nonfat Greek Yogurt-227g			130	23	0		9	0	9	250	0				85
full item	170	Dannon-Plain Nonfat Yogurt-170			80	8	0		12		12	300		24	200	380	115
7g protein-271g	271	Arugula,raw	11959	92	25	3	1	1	4	2	2	160	1.5	47	52	369	27
7g protein-258g	258	Collards,boiled,drnd,no salt	11162	90	33	3	1	1	6	4	0	141	1.1	21	32	117	15
7g protein-164g	164	Kale,raw	11233	84	49	4	1	2	9	4	2	150	1.5	47	92	491	38
7g protein-59g	59	Cereal,oats,inst,fort,plain,dry	08122	9	362	12	7	3	70	10	2	351	24.7	128	423	366	220
7g protein-123g	123	Tortillas,corn,no salt	18449	44	222	6	3	1	47	5		175	1.4	65	314	154	11
7g protein-33g	33	Almonds	12061	4	579	21	50	3	22	13	4	269	3.7	270	481	733	1
7g protein-46g	46	Walnuts,english	12155	4	654	15	65	2	14	7	3	98	2.9	158	346	441	2
7g protein-159g	159	Quinoa, cooked	20137	72	120	4	2	1	21	3	1	17	1.5	64	152	172	7
7g protein-27g	27	Peanuts,all types,raw	16087	7	567	26	49	2	16	9	4	92	4.6	168	376	705	18
7g protein-78g	78	Lentils, boiled, no salt	16070	70	116	9	0	1	20	8	2	19	3.3	36	180	369	2
7g protein-84g	84	Peas,split,mature seeds,ckd,bld,wo/salt	16086	69	118	8	0	1	21	8	3	14	1.3	36	99	362	2
7g protein-54g	54	Popcorn,air-popped	19034	3	387	13	5	1	78	15	1	7	3.2	144	358	329	8
7g protein-64g	64	Egg,white,raw,fresh	01124	88	52	11	0	1	1	0	1	7	0.1	11	15	163	166
7g protein-26g	26	Beef,round,tip,lean,0" fat,roast	13426	68	149	27	4	1	0	0	0	6	2.3	18	177	230	36
7g protein-26g	26	Chicken,roast,lt meat	05118	68	153	27	4	1	0	0	0	13	1.1	23	217	236	51
7g protein-208g	208	Milk,nonfat,w/vit A+D-208g	01085	91	34	3	0	1	5	0	5	122	0.0	11	101	156	42
1 link	370	Kielbasa, Pan-fried (USDA) 1 link-370g	07969	50	333	12	29	3	5	0	2	40	0.9	15	199	304	1046
none defined	100	Seaweed,agar,dried	11663	9	306	6	0	4	81	8	3	625	21.4	770	52	1125	102
1 cup, chopped	36	Collards,raw	11161	90	32	3	1	1	5	4	0	232	0.5	27	25	213	17
1 cup, chopped	130	Kale,frz,ckd,bld,drnd,wo/salt	11236	91	30	3	0	1	5	2	1	138	0.9	18	28	321	15
1 cup, chopped	60	Parsley,frsh	11297	88	36	3	1	2	6	3	1	138	6.2	50	58	554	56
1 cup	180	Spinach,ckd,bld,drnd,wo/ salt	11458	91	23	3	0	2	4	2	0	136	3.6	87	56	466	70
1 cup	164	Turnip grns,frz,ckd,bld,drnd,wo/salt	11575	90	29	3	0	1	5	3	1	152	1.9	26	34	224	15
1 cup, chopped	56	Mustard greens,raw	11270	91	27	3	0	1	5	3	1	115	1.6	32	58	384	20
1 leaf	32	Beet greens,raw	11086	91	22	2	0	2	4	4	1	117	2.6	70	41	762	226
1 tsp	2.8	Poppy seed	02033	6	525	18	42	6	28	20	3	1438	9.8	347	870	719	26
1 cup	243	Cereals,wheatena,ckd w/ h2o	08143	85	56	2	1	0	12	3		80	0.6	20	60	77	2
1 cup	30	Spinach,raw	11457	91	23	3	0	2	4	2	0	99	2.7	79	49	558	79
.25 cup	4	Coriander (cilantro) leaves,raw	11165	92	23	2	1	1	4	3	1	67	1.8	26	48	521	46
1 tsp	2.8	Garlic,raw	11215	59	149	6	1	2	33	2	1	181	1.7	25	153	401	17
1 tbsp, chopped	3	Chives,raw	11156	91	30	3	1	1	4	3	2	92	1.6	42	58	296	3
1 tbsp	9	Sesame seeds,whole,dried	12023	5	573	18	50	4	23	12	0	975	14.6	351	629	468	11
1 tortilla,  1 serving	41	Tortillas,rtb or -fry,whl wheat	28295	30	310	10	10	4	46	10	2	244	2.6	85	346	262	512
1 can	227	Nutritional supp for people w/ diabetes,liq	01250	80	88	4	3	1	12	2	3	110	2.0	44	110	176	92
1 oz	28.35	Chia seeds,dried	12006	6	486	17	31	5	42	34		631	7.7	335	860	407	16
1 tbsp	15	Sesame butter,tahini,from rstd&tstd krnls (most common type)	12166	3	595	17	54	5	21	9	0	426	9.0	95	732	414	115
1 cup, chopped	34	Watercress,raw	11591	95	11	2	0	1	1	1	0	120	0.2	21	60	330	41
1 cup	160	Pokeberry shoots,(poke),raw	11350	92	23	3	0	2	4	2		53	1.7	18	44	242	23
1 cup, slices	133	Salsify,(veg oyster),raw	11437	77	82	3	0	1	19	3		60	0.7	23	75	380	20
1 cup	243	Soymilk (all flavors),unswtnd,w/ added ca,vitamins a & d	16222	93	33	3	2	1	2	1	0	124	0.5	16	32	120	37
1 tbsp	16	Almond butter,pln,wo/salt	12195	2	614	21	56	3	19	10	4	347	3.5	279	508	748	7
1 sprout	21	Brussels sprouts,ckd,bld,drnd,wo/salt	11099	89	36	3	1	1	7	3	2	36	1.2	20	56	317	21
1 tbsp, whole	10.3	Seeds,flaxseed	12220	7	534	18	42	4	29	27	2	255	5.7	392	642	813	30
1 tortilla	47	Tortillas,rtb or -fry,flr,refr	18364	32	301	8	7	3	51	2	4	106	3.3	20	190	153	686
1 tbsp	11	Cereals,farina,enr,assorted brands,dry	08104	11	360	12	1	3	73	4	1	711	33.4	45	252	153	124
1 cup	160	Peas,edible-podded,bld,drnd,wo/ salt	11301	89	42	3	0	1	7	3	4	42	2.0	26	55	240	4
1 cup	252	Teff,ckd	20143	75	101	4	1	1	20	3		49	2.1	50	120	107	8
1 cup	246	Amaranth grain,ckd	20002	75	102	4	2	1	19	2		47	2.1	65	148	135	6
1 cup	180	Soybeans,grn,ckd,bld,drnd,wo/salt	11451	69	141	12	6	2	11	4		145	2.5	60	158	539	14
.5 cup	126	Tofu,firm,prep w/ca sulfate&magnesium chloride (nigari)	16126	85	70	8	4	1	2	1	1	201	1.6	37	121	148	12
1 tbsp	11	Protein supp,milk bsd,muscle milk,pdr	01223	15	411	46	17	4	19	7	6	500	8.6	200	643	1129	329
1 cup	184	Broccoli,frz,chopd,ckd,bld,drnd,wo/salt	11093	91	28	3	0	1	5	3	1	33	0.6	13	49	142	11
1 tablespoon	15	Hummus,home prep	16137	65	177	5	9	2	20	4	0	49	1.6	29	110	173	242
1 cup	179	Beans,white,mature seeds,ckd,bld,wo/salt	16050	63	139	10	0	2	25	6	0	90	3.7	63	113	561	6
1 patty	71	Gardenburger,sun-dried tomato basil burger	16585	66	137	6	4	2	24	5	3	50	1.2	4	48	78	387
1 cup	177	Beans,french,mature seeds,ckd,bld,wo/salt	16023	67	129	7	1	2	24	9		63	1.1	56	102	370	6
1 pattie	70	Veggie burgers or soyburgers  unprep	16147	61	177	16	6	3	14	5	1	136	2.4	56	206	333	569
1 cup	182	Beans,navy,mature seeds,ckd,bld,wo/salt	16038	64	140	8	1	1	26	11	0	69	2.4	53	144	389	0
1 cup	256	Chili with beans,canned	16059	76	112	6	5	1	12	4	1	47	3.4	45	154	365	522
1 oz	28.35	Hazelnuts or filberts,dry rstd,wo/salt	12122	3	646	15	62	2	18	9	5	123	4.4	173	310	755	0
1 cup	177	Beans,great northern,mature seeds,ckd,bld,wo/salt	16025	69	118	8	0	1	21	7		68	2.1	50	165	391	2
1 cup	33	Alfalfa seeds,sprouted,raw	11001	93	23	4	1	0	2	2	0	32	1.0	27	70	79	6
1 pepper	7	Peppers,pasilla,dried	11982	15	345	12	16	6	51	27		97	9.8	130	267	2222	89
1 shoot	144	Bamboo shoots,ckd,bld,drnd,wo/salt	11027	96	12	2	0	0	2	1		12	0.2	3	20	533	4
1 cup, chopped	109	Pecans	12142	4	691	9	72	1	14	10	4	70	2.5	121	277	410	0
1 artichoke,  medium	120	Artichokes,(globe or french),ckd,bld,drnd,wo/salt	11008	84	53	3	0	1	12	9	1	21	0.6	42	73	286	60
.5 cup	124	Beans,lima,immat seeds,cnd,reg pk,sol&liquids	11033	81	71	4	0	1	13	4		28	1.6	34	71	285	252
1 cup	233	Frijoles rojos volteados (refried bns,red,canned)	16173	71	144	5	7	2	15	5		33	2.0	36	91	310	375
1 oz	28	Soy prot conc,produced by alcohol extraction	16121	6	331	58	0	5	31	6	20	363	10.8	315	839	2202	3
1 medium,  (2-1/2" dia)	36	Rolls,pumpernickel	43441	32	277	11	3	3	53	5	0	67	2.8	54	171	208	492
1 cup	180	Asparagus,frz,ckd,bld,drnd,wo/salt	11019	94	18	3	0	1	2	2	0	18	0.6	10	49	172	3
1 cup	238	Refried bns,cnd,traditional,red na	16403	76	91	5	1	2	15	5	0	33	1.7	38	111	336	138
1 NLEA serving	148	Potato,bkd,flesh & skn,wo/ salt	11674	75	93	3	0	1	21	2	1	15	1.1	28	70	535	10
1 cup	240	Beans,black,mature seeds,cnd,lo na	16316	76	91	6	0	1	17	7	0	35	1.9	35	108	308	138
1 cup	155	Edamame,frz,prep	11212	73	122	11	5	1	10	5	2	63	2.3	64	169	436	6
1 tbsp	5.6	Beverage,inst brkfst pdr,choc,sugar-free,not recon	43260	7	358	36	5	11	41	2	39	500	2.3	410	500	1705	717
1 cup	164	Chickpeas ,mature seeds,ckd,bld,wo/salt	16057	60	164	9	3	1	27	8	5	49	2.9	48	168	291	7
1 cup	88	Meat extender	16106	7	313	38	3	13	38	18		204	12.0	216	639	1902	10
1 cup	123	Pistachio nuts,raw	12151	4	562	20	45	3	28	10	8	105	3.9	121	490	1025	1
1 pepper	17	Peppers,ancho,dried	11978	23	281	12	8	6	51	22		61	10.9	113	201	2411	43
.5 cup	35	Soybeans,mature seeds,sprouted,raw	11452	69	122	13	7	2	10	1		67	2.1	72	164	484	14
1 cup	171	Beans,pinto,mature seeds,ckd,bld,wo/salt	16043	63	143	9	1	1	26	9	0	46	2.1	50	147	436	1
1 cup	157	Barley,pearled,cooked	20006	69	123	2	0	0	28	4	0	11	1.3	22	54	93	3
1 tbsp	15	Hummus,commercial	16158	67	166	8	10	2	14	6		38	2.4	71	176	228	379
1 cup	120	Hickorynuts,dried	12130	3	657	13	64	2	18	6		61	2.1	173	336	436	1
1 cup	170	Broadbeans (fava bns),mature seeds,ckd,bld,wo/salt	16053	72	110	8	0	1	20	5	2	36	1.5	43	125	268	5
1 oz	28.35	Tortillas,rtb or -fry,flr,wo/ ca	18450	27	325	9	7	2	56	3		39	3.3	26	124	131	478
.99 oz,  1 serving	28	Bologna  turkey	07011	65	209	11	16	3	5	1	3	123	3.0	16	114	135	1071
1 cup	195	Rice,brown,medium-grain,ckd	20041	73	112	2	1	0	24	2		10	0.5	44	77	79	1
1 cup	104	Mung bns,mature seeds,sprouted,raw	11043	90	30	3	0	0	6	2	4	13	0.9	21	54	149	6
1 stick	28	Fish sticks,meatless	43129	45	290	23	18	5	9	6	1	95	2.0	23	450	600	490
1.25 cup,  (1 NLEA serving)	59	Cereals rte,post,shredded wheat n' bran,spoon-size	43393	3	339	11	2	4	81	15	1	44	3.9	174	418	391	0
1 cup	177	Beans,kidney,all types,mature seeds,ckd,bld,wo/salt	16028	67	127	9	1	1	23	6	0	35	2.2	42	138	405	1
1 cup	202	Mung bns,mature seeds,ckd,bld,wo/salt	16081	73	105	7	0	1	19	8	2	27	1.4	48	99	266	2
1 cup, with hulls edible yield	46	Sunflower sd krnls,dried	12036	5	584	21	51	3	20	9	3	78	5.3	325	660	645	9
1 cup	230	Beans,adzuki,mature seeds,ckd,bld,wo/salt	16002	66	128	8	0	1	25	7		28	2.0	52	168	532	8
1 cup	158	Rice,white,long-grain,reg,ckd,enr	20045	68	130	3	0	0	28	0	0	10	1.2	12	43	35	1
.5 cup	124	Tofu,raw,reg,prep w/ca sulfate	16427	85	76	8	5	1	2	0		350	5.4	30	97	121	7
1 tbsp	16	Sunflower sd butter,wo/salt	12040	1	617	17	55	4	23	6	11	64	4.1	311	666	576	3
1 cup	242	Cereals,whl wheat hot nat crl,ckd w/ h2o,wo/ salt	08145	84	62	2	0	0	14	2	0	7	0.6	22	69	71	0
1 cup, 1/2" pieces	116	Beans,snap,grn,microwaved	11063	90	39	2	1	1	6	3	3	55	0.8	28	49	323	3
1 link	25	Sausage,meatless	16107	50	257	19	18	3	10	3	0	63	3.7	36	225	231	888
1 packet	41	Cereals,quaker,inst oatmeal organic,reg	08640	9	367	16	6	2	67	10	1	52	4.2	148	474	350	4
1 cup	182	Bulgur,cooked	20013	78	83	3	0	0	19	5	0	10	1.0	32	40	68	5
1 cup	156	Oats	20038	8	389	17	7	2	66	11		54	4.7	177	523	429	2
1 cup	219	Oat bran,cooked	20034	84	40	3	1	0	11	3		10	0.9	40	119	92	1
1 cup	171	Cowpeas,common (blkeyes,crwdr,sthrn),mture,ckd,bld,wo/salt	16063	70	116	8	1	1	21	7	3	24	2.5	53	156	278	4
1 cup	172	Beans,black,mature seeds,ckd,bld,wo/salt	16015	66	132	9	1	1	24	9		27	2.1	70	140	355	1
1 cup	64	Pumpkin&squash seeds,whl,rstd,wo/salt	12163	5	446	19	19	4	54	18		55	3.3	262	92	919	18
1 cup, halves and whole	137	Cashew nuts,dry rstd,wo/salt	12085	2	574	15	46	4	33	3	5	45	6.0	260	490	565	16
1 cup	140	Spaghetti,whole-wheat,ckd	20125	67	124	5	1	0	27	5	1	15	1.1	30	89	44	3
1 cup, elbow shaped	140	Macaroni,whole-wheat,ckd	20108	67	124	5	1	0	27	3	1	15	1.1	30	89	44	3
1 tsp	6	Yeast extract spread	43406	41	185	24	1	14	20	7	2	67	4.0	180	104	2100	2962
1 cup, pieces	156	Mushrooms,white,ckd,bld,drnd,wo/ salt	11261	91	28	2	0	1	5	2	2	6	1.7	12	87	356	2
1 cup	160	Noodles,egg,ckd,enr	20110	68	138	5	2	1	25	1	0	12	1.5	21	76	38	5
1 link	45	Frankfurter,chick	07024	63	223	16	16	3	3	0	1	74	1.2	20	162	202	756
1 tbsp	16	Cashew butter,pln,wo/salt	12088	3	587	18	49	3	28	2		43	5.0	258	457	546	15
1 cup	188	Lima bns,lrg,mature seeds,ckd,bld,wo/salt	16072	70	115	8	0	1	21	7	3	17	2.4	43	111	508	2
1 cup, cooked	157	Couscous,cooked	20029	73	112	4	0	0	23	1	0	8	0.4	8	22	58	5
1 tablespoon	7	Seaweed,spirulina,dried	11667	5	290	57	8	6	24	4	3	120	28.5	195	118	1363	1048
1 slice	84	Mori-nu,tofu,silken,soft	16161	89	55	5	3	1	3	0	1	31	0.8	29	62	180	5
1 cup	168	Buckwheat groats,rstd,ckd	20010	76	92	3	1	0	20	3	1	7	0.8	51	70	88	4
1 cup	45	Noodles,flat,crunchy,chinese restaurant	20118	5	521	10	32	1	52	2	0	21	1.8	21	87	89	378
1 oz	28.35	Nuts,cashew nuts,raw	12087	5	553	18	44	3	30	3	6	37	6.7	292	593	660	12
1 cup	12	Cereals rte,wheat,puffed,fort	08157	3	364	15	1	2	80	4		28	31.7	145	355	348	4
2 tbsp	32	Peanut butter,chunk style,wo/salt	16397	1	589	24	50	3	22	8	8	45	1.9	160	319	745	17
1 cup	194	Spelt,ckd	20141	67	127	6	1	1	26	4		10	1.7	49	150	143	5
1 fillet	87	Croaker,atlantic,ckd,breaded&fried	15021	60	221	18	13	1	8	0		32	0.9	42	217	340	348
1 frankfurter	70	Frankfurter,meatless	43130	58	233	20	14	1	8	4	0	33	1.4	18	344	98	471
1 cup	172	Wheat,kamut khorasan,ckd	20139	65	132	6	1	1	28	4	3	9	1.8	48	147	164	8
1 oz	28.35	Cereals rte,wheat germ,tstd,pln	08084	6	382	29	11	5	50	15	8	45	9.1	320	1146	947	4
1 piece,  (4" x 2" x 1/2")	57	Fish,fish stks,frz,prep	15027	50	277	11	16	2	22	2	2	16	0.8	25	191	185	402
1 slice	56	Vegetarian meatloaf or patties	43137	58	197	21	9	4	8	5	1	29	2.1	18	344	180	550
4 oz	113	Tamales,masa & pork filling (hopi)	35237	62	168	13	5	1	18	3	2	18	0.7	35	141	250	298
1 serving,  .25 cup	57	Roast bf sprd	07912	62	223	15	16	3	4	0	1	23	2.1	24	116	259	724
1 cup	140	Spaghetti,ckd,enr,wo/ salt	20121	62	158	6	1	0	31	2	1	7	1.3	18	58	44	1
1 cup	144	Meatballs,meatless	43132	58	197	21	9	4	8	5	1	25	2.2	18	344	180	550
1 cup	165	Corn,swt,yel,frz,krnls cut off cob,bld,drnd,wo/salt	11179	77	81	3	1	0	19	2	3	3	0.5	28	79	233	1
1 cup	135	Nuts,pine nuts,dried	12147	2	673	14	68	3	13	4	4	16	5.5	251	575	597	2
1 cup	14	Cereals rte,rice,puffed,fort	08156	3	402	6	1	0	90	2		6	31.7	25	98	113	3
1 cup, sliced	121	Mushrooms,portabella,grilled	11243	91	29	3	1	1	4	2	2	3	0.4	13	135	437	11
1 cubic inch	17	Scrapple,pork	07951	62	213	8	14	2	14	0	0	7	1.9	13	76	158	482
1 cup	174	Millet,cooked	20032	71	119	4	1	0	24	1	0	3	0.6	44	100	62	2
1 cup	164	Wild rice,cooked	20089	74	101	4	0	0	21	2	1	3	0.6	32	82	101	3
2 slices	57	Pastrami,turkey	07052	72	139	16	6	4	3	0	3	11	4.2	14	200	345	1123
1 cup, whole	89	Mushrooms,shiitake,stir-fried	11267	88	39	3	0	1	8	4	0	2	0.5	19	111	326	5
1 serving	28	Salami,cooked,turkey	07070	69	172	19	9	2	2	0	1	40	1.3	22	266	216	1107
1 cup	157	Cornmeal,degermed,unenr,white	20522	11	370	7	2	1	79	4	2	3	1.1	32	99	142	7
1 oz	28.35	Chestnuts,european,bld&stmd	12101	68	131	2	1	1	28			46	1.7	54	99	715	27
1 plant	3	Purslane,raw	11427	93	20	2	0	1	3			65	2.0	68	44	494	45
1 cup	56	Cornsalad,raw (Mache)	11190	93	21	2	0	1	4			38	2.2	13	53	459	4
1 cup, slices	104	Yardlong bean,ckd,bld,drnd,wo/salt	11200	87	47	3	0	1	9			44	1.0	42	57	290	4
1 cup,  flowerets	71	Broccoli,flower clusters,raw	11740	91	28	3	0	1	5			48	0.9	25	66	325	27
1 cup	87	Hyacinth-beans,immat seeds,ckd,bld,drnd,wo/salt	11225	87	50	3	0	1	9			41	0.8	42	49	262	2
1 oz	28.35	Cheese,edam	01018	42	357	25	28	4	1	0	1	731	0.4	30	536	188	812
1 link	70	Brotwurst,pork,bf,link	07015	51	323	14	28	4	3	0	3	48	1.0	16	134	281	1112
1 sausage,  (7/8" dia x 2" long)	16	Sausage,vienna,cnd,chick,bf,pork	07083	65	230	11	19	3	3	0	0	10	0.9	7	49	101	879
1 tbsp	13	Pate,liver,not specified,cnd	07055	54	319	14	28	2	2	0		70	5.5	13	200	138	697
1 container,  (6 oz)	170	Yogurt,pln,skim milk,13 grams prot per 8 oz	01118	85	56	6	0	1	8	0	8	199	0.1	19	157	255	77
1 slice, round	2	Pepperoni,pork,beef	07057	31	494	23	44	5	0	0	0	22	1.6	21	177	279	1761
1 oz	28.35	Braunschweiger (a liver sausage),pork	07014	51	327	15	29	3	3	0	0	9	11.2	11	168	199	977
1 tbsp	15	Ham salad spread	07031	63	216	9	16	3	11	0	0	8	0.6	10	120	150	1075
1 oz	28.35	Chorizo,pork and beef	07019	32	455	24	38	4	2	0	0	8	1.6	18	150	398	1235
1 oz	28.35	Mortadella,beef,pork	07050	52	311	16	25	3	3	0	0	18	1.4	11	97	163	1246
1 slice	9.8	Salami,dry or hard,pork,bf	07072	41	378	21	32	5	1	0	0	18	1.4	20	188	347	1737
1 slice,  (1 oz) (4" x 4" x 3/32" thick)	28	Ham&chs loaf or roll	07032	60	241	14	19	3	4	0	0	58	0.9	16	253	294	1000
1 slice	28	Bologna,beef,low fat	42161	65	204	12	15	3	5	0	0	9	1.0	12	178	147	821
1 slice	21	Cheese,cheddar,red fat	01260	44	309	27	20	4	4	0	0	761	0.1	27	520	63	628
1 tbsp	5	Cheese,parmesan,lo na	43340	22	451	42	30	3	4	0	1	800	1.0	51	807	107	63
1 oz	28.35	Cheese,provolone,red fat	01208	51	274	25	18	4	4	0	1	756	0.5	28	496	138	615
1 slice,  medium (4-1/2" dia x 1/8" thick) (1 oz)	28	Bologna,pork	07010	61	247	15	20	4	1	0	0	11	0.8	14	139	281	907
.5 cup	124	Cheese,ricotta,part skim milk	01037	74	138	11	8	1	5	0	0	272	0.4	15	183	125	99
1 oz	28.35	Cheese,mozzarella,part skim milk	01028	54	254	24	16	3	3	0	1	782	0.2	23	463	84	619
1 slice,  (1 oz) (4" x 4" x 3/32" thick)	28	Picnic loaf,pork,beef	07062	60	232	15	17	3	5	0		47	1.0	15	125	267	1164
1 cup, diced	132	Cheese,mozzarella,lo na	43597	50	280	28	17	2	3	0	1	731	0.3	26	524	95	16
1 slice	23	Ham,sliced,packaged (96% fat free,h2o added)	07028	75	131	17	4	4	1	0	0	5	0.6	18	261	462	1314
none defined	100	Jujube,dried	09147	20	287	4	1	2	74			79	1.8	37	100	531	9
1 oz	28.35	Frankfurter,turkey	07025	63	223	12	17	4	4	0	1	148	1.5	14	172	392	911
1 serving,  2 slices	57	Lebanon bologna  bf	07039	66	172	19	10	4	0	0	0	20	2.2	20	192	330	1374
1 oz	28	Turkey&pork sausage,frsh,bulk,patty or link,ckd	42173	51	307	23	23	3	1	0	0	32	1.6	19	191	337	878
1 large	61	Egg,whl,ckd,scrmbld	01132	76	149	10	11	1	2	0	1	66	1.3	11	165	132	145
1 large	46	Egg,whl,ckd,fried	01128	69	196	14	15	1	1	0	0	62	1.9	13	215	152	207
1 slice,  (1 oz) (4" x 4" x 3/32" thick)	28	Ham,chopped,not canned	07027	65	180	17	10	4	4	0	0	7	0.8	16	155	319	1039
1 tbsp	15	Egg,whole,cooked,omelet	01130	76	154	11	12	1	1	0	0	48	1.5	11	167	117	155
1 serving	19	Cheese,american,nonfat or fat free	01061	65	126	21	0	3	11	0	5	789	0.0	115	316	393	1316
1 tbsp	16	Caviar,black&red,granular	15012	48	264	25	18	7	4	0	0	275	11.9	300	356	181	1500
1 tbsp	13	Pate,chicken liver,canned	07053	66	201	13	13	1	7	0	0	10	9.2	13	175	95	386
1 tbsp	13	Poultry salad sndwch sprd	07067	66	200	12	14	1	7	0	0	10	0.6	10	33	183	653
1 piece	42	Gefiltefish,comm,swt recipe	15030	80	84	9	2	1	7	0		23	2.5	9	73	91	524
1 serving	85	Beef,ground,70% ln meat / 30% fat,patty,ckd,brld	13497	56	273	25	18	1	0	0	0	35	2.3	19	185	275	81
1 leg	134	Crab,alaska king,ckd,moist heat	15137	78	97	19	2	2	0	0		59	0.8	63	280	262	1072
1 cup, chopped or diced	140	Goose,domesticated,meat&skn,ckd,rstd	05147	52	305	25	22	1	0	0	0	13	2.8	22	270	329	70
1 cup, chopped	136	Egg,whl,ckd,hard-boiled	01129	75	155	13	11	1	1	0	1	50	1.2	10	172	126	124
1 serving,  ( 3 oz )	85	Beef,ground,70% ln meat / 30% fat,loaf,ckd,bkd	13495	58	241	24	15	1	0	0	0	33	2.3	17	166	241	73
1 serving,  6 slices	57	Pastrami  bf  98% fat-free	07925	74	95	20	1	3	2	0	0	9	2.8	18	150	228	1010
1.94 oz,  (1 serving)	55	Ham  honey  smoked  ckd	07938	70	122	18	2	2	7	0	0	6	0.4	8	384	165	900
2 oz, 2 links	56	Sausage  turkey  brkfst links  mild	07919	63	235	15	18	2	2	0	0	32	1.1	16	155	229	639
1 large	50	Egg,whl,ckd,poached	01131	76	143	13	9	1	1	0	0	56	1.8	12	197	138	297
3 oz	85	Sablefish,cooked,dry heat	15208	63	250	17	20	1	0	0		45	1.6	71	215	459	72
1 tablespoon	12	Sour cream,fat free	01180	81	74	3	0	1	16	0	0	125	0.0	10	95	129	141
1 slice,  (1 oz) (4" x 4" x 3/32" thick)	28	Corned beef loaf,jellied	07020	69	153	23	6	3	0	0		11	2.0	11	73	101	953
3 oz	85	Shrimp,mxd sp,ckd,moist heat	15151	72	119	23	2	3	2	0	0	91	0.3	37	306	170	947
1 cup	38	Radish seeds,sprouted,raw	11676	90	43	4	3	1	4			51	0.9	44	113	86	6
1 cup	176	Noodles,japanese,somen,ckd	20117	68	131	4	0	0	28			8	0.5	2	27	29	161
1 fillet	88	Pompano,florida,ckd,dry heat	15069	63	211	24	12	1	0	0		43	0.7	31	341	636	76
none defined	100	Tempeh,ckd	16174	60	196	18	11	2	9			96	2.1	77	253	401	14
1 oz, boneless	28.35	Herring,atlantic,kippered	15042	60	217	25	12	2	0	0	0	84	1.5	46	325	447	918
1 slice	13.8	Canadian bacon,ckd,pan-fried	10998	63	146	28	3	5	2	0	1	7	0.6	26	317	945	1020
1 patty,  (approx 2-1/4" dia)	17	Falafel,home-prepared	16138	35	333	13	18	2	32			54	3.4	82	192	585	294
1 unit,  (yield from 1 lb ready-to-cook chicken)	41	Chicken,broilers or fryers,thigh,meat&skn,ckd,stwd	05095	63	232	23	15	1	0	0	0	11	1.4	19	139	170	71
3 oz	85	Oyster,eastern,farmed,raw	15245	86	59	5	2	2	6	0		44	5.8	33	93	124	178
1 oz	28.35	Ginkgo nuts,dried	12128	12	348	10	2	3	72			20	1.6	53	269	998	13
3 oz	85	Scallop,(bay&sea),ckd,stmd	90240	70	111	21	1	3	5	0	0	10	0.6	37	426	314	667
3 oz	85	Ground turkey,85% ln,15% fat,patties,brld	05670	58	249	26	16	1	0	0	0	48	2.0	25	235	242	81
1 container	170	Yogurt,greek,pln,nonfat	01256	85	59	10	0	1	4	0	3	110	0.1	11	135	141	36
1 oz	28.35	Quail,cooked,total edible	43282	60	227	25	14	1	0	0	0	15	4.4	22	279	216	52
1 oz	28.35	Crab,blue,canned	15141	80	83	18	1	2	0	0	0	91	0.5	36	234	259	563
1 unit,  (yield from 1 lb ready-to-cook goose)	143	Goose,domesticated,meat only,ckd,rstd	05149	57	238	29	13	1	0	0		14	2.9	25	309	388	76
1 oz	28.35	Mutton,ckd,rstd (navajo)	35141	54	234	33	11	1	0			10	4.8	31	272	409	135
1 tablespoon	5	Parmesan chs topping,fat free	01185	9	370	40	5	6	40	0	2	800	5.0	40	700	600	1150
3 oz	85	Game meat,raccoon,ckd,rstd	17182	54	255	29	15	2	0	0	0	14	7.1	30	261	398	79
2 oz	57	Pasta,fresh-refrigerated,spinach,ckd	20096	69	130	5	1	0	25			18	1.1	24	57	37	6
1 cup	145	Lobster,northern,ckd,moist heat	15148	78	89	19	1	2	0	0	0	96	0.3	43	185	230	486
1 oz, boneless	28.35	Eel,mxd sp,ckd,dry heat	15026	59	236	24	15	2	0	0		26	0.6	26	277	349	65
2 oz	57	Pasta,fresh-refrigerated,pln,ckd	20094	69	131	5	1	0	25			6	1.1	18	63	24	6
1 cup, chopped or diced	140	Pheasant,ckd,total edible	43283	54	239	32	12	1	0	0	0	16	1.4	22	242	271	43
1 unit,  (yield from 1 lb ready-to-cook chicken)	26	Chicken,broilers or fryers,back,meat only,ckd,stwd	05056	64	209	25	11	1	0	0	0	21	1.3	17	130	158	67
1 unit,  (yield from 1 lb ready-to-cook duck)	56	Duck,yng duckling,dom,wh pekin,brst,meat&skn,bnless,ckd,rstd	05315	63	202	25	11	1	0			8	3.3				84
1 fillet	127	Flatfish (flounder&sole sp),ckd,dry heat	15029	81	86	15	2	1	0	0	0	25	0.2	22	309	197	363
3 oz	85	Ground turkey,93% ln,7% fat,patties,brld	05667	62	207	26	11	1	0	0	0	29	1.7	25	210	247	91
1 fillet	143	Herring,atlantic,ckd,dry heat	15040	64	203	23	12	2	0	0	0	74	1.4	41	303	419	115
1 oz, boneless	28.35	Mackerel,pacific&jack,mxd sp,ckd,dry heat	15201	62	201	26	10	2	0	0	0	29	1.5	36	160	521	110
3 oz	85	Lamb,nz,imp,frz,leg,whl (shk&sirl),ln,ckd,rstd	17075	64	181	28	7	2	0	0		7	2.2	21	234	183	45
3 oz	85	Game meat,bear,ckd,simmrd	17147	54	259	32	13	1	0	0	0	5	10.7	23	170	263	71
4 oz	113	Cheese,cottage,lowfat,1% milkfat,no na	43352	84	72	12	1	0	3	0	3	61	0.1	5	134	86	13
1 serving,  ( 3 oz )	85	Beef,ground,95% ln meat / 5% fat,loaf,ckd,bkd	23561	65	174	27	6	1	0	0	0	8	3.1	22	199	315	58
3 oz	85	Squid,mxd sp,ckd,fried	15176	65	175	18	7	2	8	0		39	1.0	38	251	279	306
.25 cup	60	Egg sub,liq or frz,fat free	01226	87	48	10	0	1	2	0	2	73	2.0	15	72	213	199
1 cup	114	Noodles,japanese,soba,ckd	20115	73	99	5	0	0	21			4	0.5	9	25	35	60
1 patty,  (4 oz, raw) (yield after cooking)	82	Poultry food products, ground turkey, cooked	05306	62	203	27	10	1	0	0	0	28	1.5	30	254	294	78
1 chop, boneless (yield from 189g raw meat)	150	Prk,frsh,top loin (chps),bnless,enhcd,ln & fat,ckd,pan-brld	10859	63	190	28	8	2	0	0	0	10	0.6	28	317	512	205
3 oz	85	Game meat,beefalo,comp of cuts,ckd,rstd	17153	62	188	31	6	1	0	0		24	3.1		250	459	82
1 fillet	143	Catfish,channel,farmed,ckd,dry heat	15235	75	144	18	7	1	0	0	0	9	0.3	23	247	366	119
1 liver	44	Chicken,liver,all classes,ckd,simmrd	05028	67	167	24	7	1	1	0	0	11	11.6	25	405	263	76
3 oz	85	Fish,salmon,pink,cnd,drnd sol	15260	71	138	23	5	3	0	0	0	283	0.8	32	379	333	381
1 cake	60	Crustaceans,crab,blue,crab cakes,home recipe	15142	71	155	20	8	2	0	0		105	1.1	33	213	324	330
1 piece	106	Swordfish,cooked,dry heat	15111	68	172	23	8	2	0	0	0	6	0.5	35	304	499	97
3 oz	85	Salmon,sockeye,cnd,wo/salt,drnd sol w/bone	15182	69	153	20	7	3	0	0		239	1.1	29	326	377	75
1 cup	172	Winged bns,mature seeds,ckd,bld,wo/ salt	16136	67	147	11	6	1	15			142	4.3	54	153	280	13
3 oz	85	Salmon,pink,cnd,wo/salt,sol w/bone&liq	15181	70	139	20	6	1	0	0		213	0.8	34	329	326	75
3 oz	85	Mussel,blue,ckd,moist heat	15165	61	172	24	4	3	7	0		33	6.7	37	285	268	369
3 oz	85	Octopus,common,ckd,moist heat	15230	61	164	30	2	3	4	0	0	106	9.5	60	279	630	460
1 unit,  (yield from 1 lb ready-to-cook chicken)	13	Chicken,broilers or fryers,wing,meat only,ckd,rstd	05107	63	203	30	8	1	0	0	0	16	1.2	21	166	210	92
1 cup	194	Hyacinth bns,mature seeds,ckd,bld,wo/salt	16068	69	117	8	1	1	21			40	4.6	82	120	337	7
1 fillet	150	Haddock,cooked,dry heat	15034	80	90	20	1	2	0	0	0	14	0.2	26	278	351	261
1 oz	28.35	Roe,mxd sp,ckd,dry heat	15207	59	204	29	8	2	2	0		28	0.8	26	515	283	117
1 oz	28.35	Fish,tuna,lt,cnd in h2o,drnd sol	15121	78	86	19	1	1	0	0	0	17	1.6	23	139	179	247
1 oz	28.35	Sardine,atlantic,cnd in oil,drnd sol w/bone	15088	60	208	25	11	3	0	0	0	382	2.9	39	490	397	307
1 cup	77	Lentils,sprouted,raw	11248	67	106	9	1	1	22			25	3.2	37	173	322	11
3 oz	85	Turkey,fryer-roasters,meat&skn,ckd,rstd	05200	66	172	28	6	1	0	0	0	22	2.0	25	198	250	66
1 fillet	144	Shad,american,ckd,dry heat	15215	59	252	22	18	2	0	0		60	1.2	38	349	492	65
1 fillet	93	Mullet,striped,ckd,dry heat	15056	71	150	25	5	1	0	0		31	1.4	33	244	458	71
1 oz, boneless	28.35	Sturgeon,mxd sp,ckd,dry heat	15105	70	135	21	5	1	0	0	0	17	0.9	45	271	364	69
1 medium	50	Oyster,pacific,raw	15171	82	81	9	2	1	5	0		8	5.1	22	162	168	106
1 fillet	62	Trout,mxd sp,ckd,dry heat	15219	63	190	27	8	2	0	0		55	1.9	28	314	463	67
3 oz	85	Whitefish,mxd sp,ckd,dry heat	15223	65	172	24	8	1	0	0		33	0.5	42	346	406	65
3 oz	85	Turbot,european,ckd,dry heat	15222	70	122	21	4	3	0	0		23	0.5	65	165	305	192
3 oz	85	Beef,loin,top sirloin petite rst,bnls,ln,0" fat,sel,ckd,rstd	23260	64	165	29	5	1	0	0	0	6	2.8	29	268	426	58
3 oz	85	Game meat,boar,wild,ckd,rstd	17159	64	160	28	4	1	0	0	0	16	1.1	27	134	396	60
3 oz	85	Pork,frsh,loin,tenderloin,ln,ckd,rstd	10061	69	143	26	4	1	0	0	0	6	1.2	29	267	421	57
1 fillet	117	Bluefish,cooked,dry heat	15189	63	159	26	5	1	0	0		9	0.6	42	291	477	77
1 steak	54	Game meat,deer,loin,ln,1" steak,ckd,brld	17345	67	150	30	2	1	0	0	0	6	4.1	30	277	398	57
none defined	100	Fish,salmon,sockeye,untreated,ckd	15273	70	143	25	5	1	0			8	0.5	33	282	410	70
3 oz	85	Veal,leg (top rnd),ln,ckd,rstd	17103	67	150	28	3	2	0	0		6	0.9	28	236	393	68
3 oz	85	Whelk,unspec,ckd,moist heat	15178	32	275	48	1	4	16	0		113	10.1	172	282	694	412
3 oz	85	Spiny lobster,mxd sp,ckd,moist heat	15228	67	143	26	2	2	3	0		63	1.4	51	229	208	227
3 oz	85	Chicken,cornish game hens,meat only,ckd,rstd	05310	72	134	23	4	1	0	0	0	13	0.8	19	149	250	63
1 fillet	25	Butterfish,ckd,dry heat	15191	67	187	22	10	2	0	0		28	0.6	32	308	481	114
3 oz	85	Game meat,opossum,ckd,rstd	17176	58	221	30	10	2	0	0	0	17	4.6	34	278	438	58
3 oz	85	Game meat,muskrat,ckd,rstd	17175	56	234	30	12	2	0	0		36	7.1	26	271	320	95
1 fillet	87	Fish,tilapia,ckd,dry heat	15262	72	128	26	3	1	0	0	0	14	0.7	34	204	380	56
3 oz	85	Game meat,goat,ckd,rstd	17169	68	143	27	3	1	0	0	0	17	3.7	0	201	405	86
none defined	100	Fish,cod,pacific,untreated,ckd	15269	78	84	20	0	1	0			17	0.2	35	205	372	134
1 cup, chopped or diced	140	Chicken,broilers or fryers,breast,meat only,roast-23g	05064	65	165	31	4	1	0	0	0	15	1.0	29	228	256	74
3 oz	85	Game meat,rabbit,wild,ckd,stwd	17181	61	173	33	4	2	0	0	0	18	4.9	31	240	343	45
.5 fillet	146	Yellowtail,mxd sp,ckd,dry heat	15225	67	187	30	7	1	0	0		29	0.6	38	201	538	50
3 oz	85	Clam,mxd sp,cnd,drnd sol	15160	65	142	24	2	3	6	0	0	65	2.7	32	327	628	112
3 oz	85	Game meat,squirrel,ckd,rstd	17184	62	173	31	5	2	0	0	0	3	6.8	28	211	352	119
1 fillet	72	Whiting,mxd sp,ckd,dry heat	15133	75	116	23	2	1	0	0	0	62	0.4	27	285	434	132
1 fillet	101	Sea bass,mxd sp,ckd,dry heat	15092	72	124	24	3	1	0	0		13	0.4	53	248	328	87
3 oz	85	Crayfish,mxd sp,farmed,ckd,moist heat	15243	81	87	18	1	1	0	0		51	1.1	33	241	238	97
3 oz	85	Smelt,rainbow,ckd,dry heat	15100	73	124	23	3	2	0	0		77	1.2	38	295	372	77
.5 fillet	119	Wolffish,atlantic,ckd,dry heat	15224	74	123	22	3	1	0	0		8	0.1	38	256	385	109
3 oz	85	Monkfish,cooked,dry heat	15203	79	97	19	2	2	0	0		10	0.4	27	256	513	23
3 oz	85	Pork,leg sirloin tip rst,bnless,ln & fat,ckd,brsd	10962	67	156	31	3	1	0	0	0	5	1.1	25	237	363	43
3 oz	85	Halibut,atlantic&pacific,ckd,dry heat	15037	76	111	23	2	2	0	0	0	9	0.2	28	287	528	82
1 fillet	149	Rockfish,pacific,mxd sp,ckd,dry heat	15071	75	109	22	2	2	0	0	0	17	0.4	33	248	467	89
3 oz	85	Game meat,buffalo,h2o,ckd,rstd	17161	69	131	27	2	1	0	0		15	2.1	33	220	313	56
3 oz	85	Snapper,mxd sp,ckd,dry heat	15102	70	128	26	2	1	0	0		40	0.2	37	201	522	57
1 fillet	124	Pike,walleye,ckd,dry heat	15204	73	119	25	2	2	0	0		141	1.7	38	269	499	65
3 oz	85	Sheepshead,ckd,dry heat	15098	69	126	26	2	1	0	0		37	0.7	35	350	512	73
3 oz	85	Grouper,mxd sp,ckd,dry heat	15032	73	118	25	1	1	0	0		21	1.1	37	143	475	53
3 oz	85	Pollock,atlantic,ckd,dry heat	15205	72	118	25	1	2	0	0		77	0.6	86	283	456	110
1 fillet	46	Perch,mxd sp,ckd,dry heat	15061	73	117	25	1	2	0	0		102	1.2	38	257	344	79
3 oz	85	Tuna,skipjack,frsh,ckd,dry heat	15220	62	132	28	1	2	0	0		37	1.6	44	285	522	47
3 oz	85	Roughy,orange,ckd,dry heat	15232	67	105	23	1	1	0	0	0	11	1.1	18	102	181	69
none defined	100	Crustaceans,shrimp,untreated,ckd	15271	74	99	24	0	1	0			70	0.5	39	237	259	111
3 oz	85	Cod,atlantic,ckd,dry heat	15016	76	105	23	1	1	0	0	0	14	0.5	42	138	244	78
1 fillet	37	Sunfish,pumpkin sd,ckd,dry heat	15218	74	114	25	1	1	0	0		103	1.5	38	231	449	103
3 oz	85	Tuna,lt,cnd in h2o,wo/salt,drnd sol	15184	75	116	26	1	1	0	0	0	11	1.5	27	163	237	50
1 cup, chopped	98	Peas,edible-podded,raw	11300	89	42	3	0	1	8	3	4	43	2.1	24	53	200	4
3 oz	85	Polish sausage,pork	07059	53	326	14	29	2	2	0		12	1.4	14	136	237	876
1 cup	250	Corn pudd,home prep	11656	72	131	4	5	1	17	1	7	39	0.5	15	90	176	282
1 fl oz	30.5	Milk,goat,fluid,w/ added vitamin d	01106	87	69	4	4	1	4	0	4	134	0.1	14	111	204	50
1 link	75	Kielbasa,kolbassy,pork,bf,nonfat dry milk	07037	55	309	12	27	3	3	0	2	17	0.8	13	171	300	667
1 cup	245	Milk,bttrmlk,fluid,whl	01230	88	62	3	3	1	5	0	5	115	0.0	10	85	135	105
1 serving,  2.67 oz	76	Sausage  polish  pork & bf  smoked	07916	57	301	12	27	3	2	0	0	7	1.0	12	107	189	848
1 cup	246	Milk,red fat,fluid,2% milkfat,wo/ added vit a & vit d	01174	89	50	3	2	1	5	0	5	120	0.0	11	92	140	47
1 cup	244	Milk,lowfat,fluid,1% milkfat,w/ added vit a & vitamin d	01082	90	42	3	1	1	5	0	5	125	0.0	11	95	150	44
1 link,  (4" long x 1-1/8" dia)	68	Smoked link sausage,pork	07074	56	309	12	28	3	1	0	1	11	0.6	11	157	483	827
1 tbsp	15	Sandwich spread,pork,beef	07073	60	235	8	17	3	12	0	0	12	0.8	8	59	110	1013
1 oz	28.35	Cheese,goat,soft type	01159	61	268	19	21	2	0	0	1	140	1.9	16	256	26	459
1 cup	244	Milk,whl,3.25% milkfat,wo/ added vit a & vitamin d	01211	88	61	3	3	1	5	0	5	113	0.0	10	84	132	43
.25 cup	55	Liverwurst sprd	07911	54	305	12	25	3	6	3	2	22	8.9	12	230	170	700
1 serving	28	Bologna,chick,turkey,pork	07952	55	298	10	26	3	6	0	0	82	1.2	15	185	152	922
1 cup	253	Beans,bkd,cnd,no salt added	43449	73	105	5	0	2	20	6	8	50	0.3	32	104	296	1
1 oz	28.35	Pine nuts,pinyon,dried	12149	6	629	12	61	2	19	11		8	3.1	234	35	628	72
1 oz	28.35	Cheese,limburger	01024	48	327	20	27	4	0	0	0	497	0.1	21	393	128	800
1 oz	28.35	Cheese,brie	01006	48	334	21	28	3	0	0	0	184	0.5	20	188	152	629
1 cup	146	Hearts of palm,canned	11961	90	28	3	1	2	5	2		58	3.1	38	65	177	426
1 cup	50	Cress,garden,raw	11203	89	32	3	1	2	6	1	4	81	1.3	38	76	606	14
1 oz	28.35	Cheese,blue	01004	42	353	21	29	5	2	0	1	528	0.3	23	387	256	1146
1 cup	254	Eggnog	01057	83	88	5	4	1	8	0	8	130	0.2	19	109	165	54
1 link	72	Knackwurst  knockwurst  pork  bf	07038	55	307	11	28	3	3	0	0	11	0.7	11	98	199	930
1 frankfurter	45	Frankfurter  bf & pork	07023	56	305	12	28	3	2	0	0	11	1.2	10	86	167	819
1 link,  (raw dimensions: 4" long x 7/8" dia), cooked	13	Pork&bf sausage,frsh,ckd	07065	45	396	14	36	3	3	0	0	10	1.1	12	107	189	929
1 tbsp	14.9	Vinegar,red wine	02068	94	19	0	0	0	0	0	0	6	0.5	4	8	39	8
1 container,  (6 oz)	170	Yogurt,van/lem flav,nonfat milk,w/ lo-cal swtnr,fort w/vit d	01221	87	43	4	0	1	8	0	8	143	0.1	13	109	177	59
.5 cup	68	Fat free ice crm,no sugar added,flavors other than choc	01243	66	129	4	0	1	28	7	9	147	0.0	9	75	196	110
1 frankfurter	57	Frankfurter,lo na	43507	57	312	12	29	1	2	0	0	20	1.4	3	87	166	311
1 oz	28.35	Cheese,feta	01019	55	264	14	21	5	4	0	4	493	0.7	19	337	62	917
1 cup, whole	133	Brazilnuts,dried,unblanched	12078	3	656	14	66	4	12	8	2	160	2.4	376	725	659	3
1 cup, cubes	150	Avocados,raw,all comm var	09037	73	160	2	15	2	9	7	1	12	0.6	29	52	485	7
1 tbsp	15	Cheese,cream,low fat	43274	67	201	8	15	2	8	0	6	148	0.2	8	152	247	359
.5 cup, chopped	25	Endive,raw	11213	94	17	1	0	1	3	3	0	52	0.8	15	28	314	22
1 tbsp	13	Pate de foie gras,cnd (goose liver pate),smoked	05282	37	462	11	44	3	5	0		70	5.5	13	200	138	697
1 pepper	45	Peppers,hot chili,grn,raw	11670	88	40	2	0	1	9	2	5	18	1.2	25	46	340	7
1 cup	54	Tomatoes,sun-dried	11955	15	258	14	3	13	56	12	38	110	9.1	194	356	3427	247
1 tbsp, chopped	10	Shallots,raw	11677	80	72	3	0	1	17	3	8	37	1.2	21	60	334	12
1 tbsp	17	Miso	16112	43	199	12	6	13	26	5	6	57	2.5	48	159	210	3728
1 cup	200	Sweet potato,ckd,bkd in skn,wo/ salt	11508	76	90	2	0	1	21	3	6	38	0.7	27	54	475	36
1 tbsp	7.4	Beverage,inst brkfst pdr,choc,not recon	43205	7	353	20	1	5	66	0	66	285	12.8	228	427	947	385
1 cup	165	Guavas,common,raw	09139	81	68	3	1	1	14	5	9	18	0.3	22	40	417	2
1 tbsp	15	Soy sau,red na,made from hydrolyzed veg prot	16425	63	90	8	0	14	14	0	6	11	0.4	34	89	3098	2890
1 tablespoon	12	Sour cream,light	01179	78	136	4	11	1	7	0	0	141	0.1	10	71	212	83
1 cup	252	Beverages,abbott,ensure plus,rtd	43528	70	141	5	5	1	20	0	20	79	1.8	40	79	175	95
1 oz	28	Nuts,walnuts,glazed	12156	6	500	8	36	2	48	4	32	71	1.3			232	446
1 fruit, without refuse	103	Prickly pears,raw	09287	88	41	1	1	2	10	4		56	0.3	85	24	220	5
1 tbsp	0.8	Epazote,raw	11984	89	32	0	1	3	7	4		275	1.9	121	86	633	43
1 cup	150	Gooseberries,raw	09107	88	44	1	1	0	10	4		25	0.3	10	27	198	1
1 fl oz	28.4	Milk shakes,thick vanilla	01111	74	112	4	3	1	18	0	18	146	0.1	12	115	183	95
1 cup	239	Apple juc,frz conc,unswtnd,dil w/3 volume h2o,w/ vit c	09411	88	47	0	0	0	12	0		6	0.3	5	7	126	7
1 cup, shredded	28	Lettuce,red leaf,raw	11257	96	16	1	0	1	2	1	0	33	1.2	12	28	187	25
1 cup, slices	150	Jerusalem-artichokes,raw	11226	78	73	2	0	3	17	2	10	14	3.4	17	78	429	4
1 cup,  without refuse	57	Roselle,raw	09311	87	49	1	1	1	11			215	1.5	51	37	208	6
1 fruit, without refuse	18	Passion-fruit,(granadilla),purple,raw	09231	73	97	2	1	1	23	10	11	12	1.6	29	68	348	28
1 fruit, without refuse	846	Mammy-apple,(mamey),raw	09175	86	51	1	1	0	13	3		11	0.7	16	11	47	15
none defined	100	Beans,pinto,mature seeds,sprouted,ckd,bld,drnd,wo/salt	11654	93	22	2	0	0	4			15	0.7	18	30	98	51
1 cup	244	Cereals,crm of rice,ckd w/h2o,wo/salt	08101	88	52	1	0	0	11	0	0	1	4.0	3	17	20	1
1 tablespoon	4	Reddi wip fat free whipped topping	01200	66	149	3	5	1	25	0	16	108	0.0	8	68	108	72
1 packet	6	Sauce,tomato chili sau,btld,w/salt	06972	68	104	3	0	9	20	6	11	20	0.8	12	52	370	1338
1 serving	9.9	Puddings,choc flavor,lo cal,inst,dry mix	44061	4	356	5	2	10	78	6	1	126	3.1	89	1660	1279	2838
none defined	100	Mush,blue corn w/ ash (navajo)	35130	87	54	1	0	0	12	1	0	96	2.9	20	39	58	8
1 cup	249	Peach nectar,cnd,w/ vit c	09407	86	54	0	0	0	14	1		5	0.2	4	6	40	7
1 cup, cubes	205	Squash,wntr,acorn,ckd,bkd,wo/salt	11483	83	56	1	0	1	15	4		44	0.9	43	45	437	4
1 fruit, without refuse	92	Quinces,raw	09296	84	57	0	0	0	15	2		11	0.7	8	17	197	4
1 cup, shredded	40	Radicchio,raw	11952	93	23	1	0	1	4	1	1	19	0.6	13	40	302	22
1 cup	250	Pear nectar,cnd,w/ vit c	09408	84	60	0	0	0	16	1		5	0.3	3	3	13	4
1 cup	112	Currants,european black,raw	09083	82	63	1	0	1	15			55	1.5	24	59	322	2
1 cup	174	Frozen yogurts,choc	42186	71	127	3	4	1	22	2	19	100	0.5	25	89	234	63
1 cup	233	Cereals,corn grits,yel,reg & quick,enr,ckd w/ h2o,wo/ salt	08164	84	65	1	0	0	14	1	0	1	0.6	5	14	22	2
1 cup	174	Frozen yogurts,flavors other than choc	42187	71	127	3	4	1	22	0	20	100	0.5	10	89	156	63
1 leaf	4	Grape leaves,cnd	11975	76	69	4	2	6	12	10		289	3.0	14	34	29	2853
2 tbsp,  (1/8 cup)	10	Seaweed,irishmoss,raw	11444	81	49	2	0	5	12	1	1	72	8.9	144	157	63	67
1 fl oz	28.4	Milk shakes,thick choc	01110	72	119	3	3	1	21	0	21	132	0.3	16	126	224	111
1 cup, chopped	29	Chicory greens,raw	11152	92	23	2	0	1	5	4	1	100	0.9	30	47	420	45
1 cup	145	Elderberries,raw	09088	80	73	1	1	1	18	7		38	1.6	5	39	280	6
1 cup, shredded	36	Lettuce,grn leaf,raw	11253	95	15	1	0	1	3	1	1	36	0.9	13	29	194	28
1 cup, chopped	55	Turnip greens,raw	11568	90	32	2	0	1	7	3	1	190	1.1	31	42	296	40
1 cup, shredded	170	Cabbage,chinese (pak-choi),ckd,bld,drnd,wo/salt	11117	96	12	2	0	1	2	1	1	93	1.0	11	29	371	34
1 tbsp	3	Cream,whipped,crm topping,pressurized	01054	61	257	3	22	1	12	0	8	101	0.1	11	89	147	8
1 oz	28.35	Granola bar,w/cocnt,choc coatd	42272	6	531	5	32	1	55	6	34	42	1.8	56	154	254	152
1 cup	256	Boysenberries,cnd,hvy syrup	09056	76	88	1	0	0	22	3		18	0.4	11	10	90	3
1 cup, shredded or chopped	55	Lettuce,butterhead (incl boston&bibb types),raw	11250	96	13	1	0	1	2	1	1	35	1.2	13	33	238	5
1 cup	67	Lemon grass (citronella),raw	11972	71	99	2	0	2	25			65	8.2	60	101	723	6
1 tbsp	12	Cream,sour,cultured	01056	74	193	2	20	1	3	0	3	110	0.2	10	115	141	47
1 pad	29	Nopales,ckd,wo/salt	11964	94	15	1	0	1	3	2	1	164	0.5	47	16	195	20
1 cup	280	Prunes,dehyd (low-moisture),stwd	09290	68	113	1	0	1	30			24	1.2	21	37	353	2
1 cup	54	Mushrooms,chanterelle,raw	11239	90	38	1	1	1	7	4	1	15.0	3.5	13	57	506	9
1 cup, cubes	136	Yam,ckd,bld,drnd,or bkd,wo/salt	11602	70	116	1	0	1	27	4	0	14	0.5	18	49	670	8
1 cup, shredded	47	Lettuce,cos or romaine,raw	11251	95	17	1	0	1	3	2	1	33	1.0	14	30	247	8
1 fruit, without refuse	25	Persimmons,native,raw	09265	64	127	1	0	1	34			27	2.5		26	310	1
1 cup, chopped or diced	243	Durian,raw or frozen	09422	65	147	1	5	1	27	4		6	0.4	30	39	436	2
1 oz	28.35	Sour crm,imitn,cultured	01074	71	208	2	20	0	7	0	7	3	0.4	6	45	161	102
1 cup	125	Beans,snap,yel,ckd,bld,drnd,wo/salt	11724	89	35	2	0	1	8	3	2	46	1.3	25	39	299	3
1 oz	28.35	Coconut meat,dried (desiccated),tstd	12114	1	592	5	47	2	44			27	3.4	92	211	554	37
1 cup	156	Celeriac,raw	11141	88	42	2	0	1	9	2	2	43	0.7	20	115	300	100
1 chayote,  (5-3/4")	203	Chayote,fruit,raw	11149	94	19	1	0	0	5	2	2	17	0.3	12	18	125	2
.5 cup, slices	52	Cucumber,with peel,raw	11205	95	15	1	0	0	4	1	2	16	0.3	13	24	147	2
1 cup	242	Lime juice,raw	09160	91	25	0	0	0	8	0	2	14	0.1	8	14	117	2
1 tbsp	15	Coconut crm,raw (liq expressed from grated meat)	12115	54	330	4	35	1	7	2		11	2.3	28	122	325	4
1 tsp	2	Ginger root,raw	11216	79	80	2	1	1	18	2	2	16	0.6	43	34	415	13
1 fruit	2.5	Litchis,dried	09165	22	277	4	1	2	71	5	66	33	1.7	42	181	1110	3
none defined	100	Cardoon,ckd,bld,drnd,wo/salt	11123	93	22	1	0	0	5	2		72	0.7	43	23	392	176
1 cup, slices	120	Yambean (jicama),raw	11603	90	38	1	0	0	9	5	2	12	0.6	12	18	150	4
1 cup, slices	116	Radishes,raw	11429	95	16	1	0	1	3	2	2	25	0.3	10	20	233	39
1 cup, chopped (1/2" pieces)	107	Cauliflower,raw	11135	92	25	2	0	1	5	2	2	22	0.4	15	44	299	30
1 cup,  (not packed)	145	Raisins,seedless	09298	15	299	3	0	2	79	4	59	50	1.9	32	101	749	11
1 cup	124	Pepper,banana,raw	11976	92	27	2	0	1	5	3	2	14	0.5	17	32	256	13
1 cup, cubes	205	Squash,wntr,butternut,ckd,bkd,wo/salt	11486	88	40	1	0	1	10	3	2	41	0.6	29	27	284	4
1 cup, shredded	72	Lettuce,iceberg (incl crisphead types),raw	11252	96	14	1	0	0	3	1	2	18	0.4	7	20	141	10
1 cup,  pulp	120	Tamarinds,raw	09322	31	239	3	1	3	63	5	57	74	2.8	92	113	628	28
1 cup, mashed	245	Pumpkin,ckd,bld,drnd,wo/salt	11423	94	20	1	0	1	5	1	2	15	0.6	9	30	230	1
1 leek	124	Leeks,(bulb&lower leaf-portion),ckd,bld,drnd,wo/salt	11247	91	31	1	0	1	8	1	2	30	1.1	14	17	87	10
1 cup	36	Chard,swiss,raw	11147	93	19	2	0	2	4	2	1	51	1.8	81	46	379	213
1 large	323	Squash,smmr,all var,raw	11641	95	16	1	0	1	3	1	2	15	0.4	17	38	262	2
1 tsp	2	Fruit-flavored drk,pdr,w/ hi vit c w/ other added vit,lo cal	43345	1	227	0	0	7	91	2	0	800	0.1	245	493	2518	14
2 tbsp,  (1/8 cup)	10	Seaweed,kelp,raw	11445	82	43	2	1	7	10	1	1	168	2.9	121	42	89	233
.5 cup, slices	70	Waterchestnuts,chinese,cnd,sol&liquids	11590	86	50	1	0	0	12	3	2	4	0.9	5	19	118	8
2 medium	246	Tomatoes,red,ripe,ckd	11530	94	18	1	0	1	4	1	2	11	0.7	9	28	218	11
1 cup	244	Lemon juice,raw	09152	92	22	0	0	0	7	0	3	6	0.1	6	8	103	1
1 cup, chopped	147	Dates,deglet noor	09087	21	282	2	0	2	75	8	63	39	1.0	43	62	656	2
1 cup	240	Coconut h2o (liq from coconuts)	12119	95	19	1	0	0	4	1	3	24	0.3	25	20	250	105
1 cup,  cherry tomatoes	149	Tomatoes,red,ripe,raw,year rnd average	11529	95	18	1	0	1	4	1	3	10	0.3	11	24	237	5
1 tbsp	12	Pimento,canned	11943	93	23	1	0	0	5	2	3	6	1.7	6	17	158	14
.5 cup, shredded	75	Cabbage,ckd,bld,drnd,wo/salt	11110	93	23	1	0	1	6	2	3	48	0.2	15	33	196	8
1 cup, slices	165	Kohlrabi,ckd,bld,drnd,wo/salt	11242	90	29	2	0	1	7	1	3	25	0.4	19	45	340	21
.5 cup, slices	92	Okra,frz,ckd,bld,drnd,wo/salt	11281	91	29	2	0	1	6	2	3	74	0.5	40	37	184	3
1 cup	237	Cereals,crm of wheat,1 minute,ckd w/ h2o,microwaved,wo/ salt	08578	87	55	2	0	0	11	2	3	126	4.9	8	28	23	4
1 cup, cubes	156	Turnips,ckd,bld,drnd,wo/salt	11565	94	22	1	0	1	5	2	3	33	0.2	9	26	177	16
1 cup	142	Sauerkraut,cnd,lo na	43350	93	22	1	0	2	4	3	2	30	1.5	13	20	170	308
1 cup,  chopped or strips	135	Peppers,swt,grn,ckd,bld,drnd,wo/salt	11334	92	28	1	0	0	7	1	3	9	0.5	10	18	166	2
1 cup, chopped	89	Cabbage,raw	11109	92	25	1	0	1	6	3	3	40	0.5	12	26	170	18
1 cup,  (1" cubes)	99	Eggplant,ckd,bld,drnd,wo/salt	11210	90	35	1	0	1	9	3	3	6	0.3	11	15	123	1
1 tbsp	9.7	Carrots,ckd,bld,drnd,wo/salt	11125	90	35	1	0	1	8	3	3	30	0.3	10	30	235	58
1 cup	160	Hominy,canned,yellow	20330	83	72	1	1	1	14	3		10	0.6	16	35	9	345
1 cup	243	Soymilk (all flavors),lowfat,w/ added ca,vitamins a & d	16229	90	43	2	1	1	7	1	4	82	0.4		62	64	37
1 pepper	6.1	Peppers,serrano,raw	11977	90	32	2	0	1	7	4	4	11	0.9	22	40	305	10
1 cup	236	Carrot juice,canned	11655	89	40	1	0	1	9	1	4	24	0.5	14	42	292	66
1 bulb	234	Fennel,bulb,raw	11957	90	31	1	0	1	7	3	4	49	0.7	17	50	414	52
1 medium	34	Tomatillos,raw	11954	92	32	1	1	1	6	2	4	7	0.6	20	39	268	1
1 cup, cubes	170	Rutabagas,ckd,bld,drnd,wo/salt	11436	92	30	1	0	1	7	2	4	18	0.2	10	41	216	5
1 cup	139	Peppers,chili,grn,cnd	11980	93	21	1	0	1	5	2		36	1.3	4	11	113	397
1 cup, cubes	132	Carambola,(starfruit),raw	09060	91	31	1	0	1	7	3	4	3	0.1	10	12	133	2
1 cup, chopped	110	Cranberries,raw	09078	87	46	0	0	0	12	5	4	8	0.3	6	13	85	2
1 pepper	14	Peppers,jalapeno,raw	11979	92	29	1	0	1	7	3	4	12	0.3	15	26	248	3
1 cup	245	Tomato sau,cnd,no salt added	43217	91	29	1	0	1	7	2	4	13	1.0	16	26	331	11
1 cup, strips	135	Peppers,swt,red,ckd,bld,drnd,wo/salt	11823	92	28	1	0	0	7	1	4	9	0.5	10	18	166	2
1 cup	123	Raspberries,raw	09302	86	52	1	1	0	12	7	4	25	0.7	22	29	151	1
1 cup	242	Acerola juice,raw	09002	94	23	0	0	0	5	0	5	10	0.5	12	9	97	3
1 cup,  (8 fl oz)	240	Cranberry-apple juc drk,lo cal,w/vit c	43404	95	19	0	0	0	5	0	5	10	0.1	3	1	45	5
1 cup	210	Onions,ckd,bld,drnd,wo/salt	11283	88	44	1	0	0	10	1	5	22	0.2	11	35	166	3
.5 cup, slices	78	Parsnips,ckd,bld,drnd,wo/salt	11299	80	71	1	0	1	17	4	5	37	0.6	29	69	367	10
1 half, with liquid	98	Peaches,cnd,h2o pk,sol&liquids	09237	93	24	0	0	0	6	1	5	2	0.3	5	10	99	3
1 cup	144	Blackberries,raw	09042	88	43	1	0	0	10	5	5	29	0.6	20	22	162	1
1 cup,  halves	152	Strawberries,raw	09316	91	32	1	0	0	8	2	5	16	0.4	13	24	153	1
1 cup	246	Beets,cnd,no salt,sol&liquids	11735	92	28	1	0	1	7	1	5	13	0.6	16	16	142	21
1 cup, cubes	170	Melons,casaba,raw	09183	92	28	1	0	0	7	1	6	11	0.3	11	5	182	9
1 cup, balls	154	Watermelon,raw	09326	91	30	1	0	0	8	0	6	7	0.2	10	11	112	1
1 tbsp	14	Mayonnaise,lo na,lo cal or diet	43355	63	231	0	19	2	16	0	4	0	0.0	0	0	10	110
1 cup	250	Blackberry juc,cnd	09043	91	38	0	1	0	8	0	8	12	0.5	21	12	135	1
1 cup, 1" pieces	145	Papayas,raw	09226	88	43	0	0	0	11	2	8	20	0.3	21	10	182	8
1 cup, balls	177	Melons,cantaloupe,raw	09181	90	34	1	0	1	8	1	8	9	0.2	12	15	267	16
1 cup, slices	143	Nectarines,raw	09191	88	44	1	0	0	11	2	8	6	0.3	9	26	201	0
10 fruit	15	Mulberries,raw	09190	88	43	1	0	1	10	2	8	39	1.9	18	38	194	10
1 cup, diced (approx 20 pieces per cup)	170	Melons,honeydew,raw	09184	90	36	1	0	0	9	1	8	6	0.2	10	11	228	18
1 fruit, without peel	42	Feijoa,raw	09334	85	55	1	1	1	13	6	8	17	0.1	9	19	172	3
1 cup	249	Orange juc,chilled,incl from conc,fort w/ ca & vitamin d	09210	87	47	1	0	1	11	0	8	140	0.1	11	47	178	2
1 tbsp	14.5	Salad drsng,mayo & mayonnaise-type,lo cal	43329	54	263	1	19	2	24	0	4	14	0.3	2	30	24	837
1 cup, slices	154	Peaches,raw	09236	89	39	1	0	0	10	2	8	6	0.3	9	20	190	0
1 cup, without pits	155	Cherries,sour,red,raw	09063	86	50	1	0	0	12	2	8	16	0.3	9	15	173	3
1 root	60	Chicory roots,raw	11154	80	72	1	0	1	18	2	9	41	0.8	22	61	290	50
1 cup	244	Grapefruit,sections,cnd,h2o pk,sol&liquids	09119	90	36	1	0	0	9	0	9	15	0.4	10	10	132	2
1 cup	249	Tangerines,(mandarin oranges),cnd,juc pk	09219	90	37	1	0	0	10	1	9	11	0.3	11	10	133	5
1 fruit,  (2" dia)	69	Kiwifruit,grn,raw	09148	83	61	1	1	1	15	3	9	34	0.3	17	34	312	3
1 fruit	74	Clementines,raw	09433	87	47	1	0	0	12	2	9	30	0.1	10	21	177	1
1 cup,  halves	155	Apricots,raw	09021	86	48	1	0	1	11	2	9	13	0.4	10	23	259	1
1 large,  (3-1/16" dia)	184	Oranges,raw,all comm var	09200	87	47	1	0	0	12	2	9	40	0.1	10	14	181	0
1 fruit, without refuse	19	Kumquats,raw	09149	81	71	2	1	1	16	7	9	62	0.9	20	19	186	10
1 cup	244	Applesauce,cnd,unswtnd,w/ vit c	09401	88	42	0	0	0	11	1	9	4	0.2	3	5	74	2
1 cup, slices	140	Pears,raw	09252	84	57	0	0	0	15	3	10	9	0.2	7	12	116	1
1 cup, chunks	165	Pineapple,raw,all var	09266	86	50	1	0	0	13	1	10	13	0.3	12	8	109	1
1 cup	247	Tangerine juice,raw	09221	89	43	1	0	0	10	0	10	18	0.2	8	14	178	1
1 fruit,  (2-1/8" dia)	66	Plums,raw	09279	87	46	1	0	0	11	1	10	6	0.2	7	16	157	0
50 berries	68	Blueberries,raw	09050	84	57	1	0	0	14	2	10	6	0.3	6	12	77	1
1 cup	250	Pineapple juc,cnd,unswtnd,w/ added vit c	09409	86	53	0	0	0	13	0	10	13	0.3	12	8	130	2
1 cup, quartered or chopped	125	Apples,raw,with skin	09003	86	52	0	0	0	14	2	10	6	0.1	5	11	107	1
1 cup	80	Whipped crm sub,dietetic,made from pdr mix	43268	82	100	1	6	0	11	0	11	3	0.0	1	30	26	106
1 tablespoon	15	Salad drsng,bttrmlk,lite	43215	62	202	1	12	3	21	1	4	40	0.7	6	193	132	1120
1 cup	253	Cranberry juc,unswtnd	43382	87	46	0	0	0	12	0	12	8	0.3	6	13	77	2
1 cup, sliced	150	Bananas,raw	09040	75	89	1	0	1	23	3	12	5	0.3	27	22	358	1
1 cup	251	Guava nectar,cnd	09435	85	57	0	0	0	15	1	12	11		3	2	38	7
1 tbsp	13.6	Oil,safflower,salad or cooking,linoleic,(over 70%)	04510	0	884	0	100	0	0	0	0	0	0.0	0	0	0	0
1 cup	251	Mango nectar,cnd	09436	87	51	0	0	0	13	0	12	17	0.4	3	2	24	5
1 cup	249	Pomegranate juc,btld	09442	86	54	0	0	0	13	0	13	11	0.1	7	11	214	9
1 cup	251	Tamarind nectar,cnd	09437	85	57	0	0	0	15	1	13	10	0.8	4	2	27	7
1 cup, with pits yields	138	Cherries,sweet,raw	09070	82	63	1	0	0	16	2	13	13	0.4	11	21	222	0
1 fruit, without skin and seeds	235	Cherimoya,raw	09062	79	75	2	1	1	18	3	13	10	0.3	17	26	287	7
1 tbsp	14	Oil,veg,natreon canola,hi stability,non trans,hi oleic (70%)	04678	0	884	0	100	0	0	0	0						0
1 fruit, without refuse	336	Mangos,raw	09176	83	60	1	0	0	15	2	14	11	0.2	10	14	168	1
.5 cup, arils (seed/juice sacs)	87	Pomegranates,raw	09286	78	83	2	1	1	19	4	14	10	0.3	12	36	236	3
1 cup	250	Papaya nectar,canned	09229	85	57	0	0	0	15	1	14	10	0.3	3	0	31	5
1 cup, slices	154	Plantains,cooked	09278	67	116	1	0	1	31	2	14	2	0.6	32	28	465	5
1 cup	253	Grape juc,cnd or btld,unswtnd,w/ added vit c	09130	85	60	0	0	0	15	0	14	11	0.3	10	14	104	5
1 cup	247	Passion-fruit juc,yel,raw	09233	84	60	1	0	0	14	0	14	4	0.4	17	25	278	6
1 tbsp	14	Oil,canola	04582	0	884	0	100	0	0	0	0	0	0.0	0	0	0	0
1 cup	151	Grapes,red or grn (euro type,such as thompson seedless),raw	09132	81	69	1	0	0	18	1	15	10	0.4	7	20	191	2
1 olive	2.7	Olives,pickled,cnd or btld,grn	09195	75	145	1	15	5	4	3	1	52	0.5	11	4	42	1556
1 large,  (2-1/2" dia)	64	Figs,raw	09089	79	74	1	0	1	19	3	16	35	0.4	17	14	232	1
1 cup	256	Prune juice,canned	09294	81	71	1	0	1	17	1	16	12	1.2	14	25	276	4
1 cup	258	Peaches,dried,sulfured,stwd,wo/ sugar	09247	78	77	1	0	1	20	3	17	9	1.3	13	38	320	2
1 cup	140	Vermicelli,made from soy	43114	12	331	0	0	6	82	4	17	55	1.8	2	20	3	4
1 tbsp	13.6	Oil,flaxseed,cold pressed	42231	0	884	0	100	0	0	0	0	1	0.0	0	1	0	0
1 cup, chopped	160	Pickles,cucumber,swt (includes bread & butter pickles)	11940	76	91	1	0	2	21	1	18	61	0.3	7	18	100	457
1 cup, sliced	165	Jackfruit,raw	09144	73	95	2	1	1	23	2	19	24	0.2	29	21	448	2
1 tbsp	15	Mayonnaise drsng,no chol	43598	22	688	0	78	0	0	0	0	7	0.2	1	25	14	486
1 tbsp	17	Catsup,low sodium	11949	69	96	1	0	4	26	0	22	16	0.4	15	28	315	20
1 tbsp	17	Catsup	11935	69	112	1	0	3	26	0	22	16	0.4	15	28	315	907
1 cup	169	Plantains,yel,fried,latino restaurant	09447	49	236	1	8	1	41	3	22	6	0.6	45	43	507	6
1 cup,  pitted	248	Plums,dried (prunes),stwd,wo/ added sugar	09292	70	107	1	0	1	28	3	25	19	0.4	18	30	321	1
1 tablespoon	13.5	Oil,olive,salad or cooking	04053	0	884	0	100	0	0	0	0	1	0.6	0	0	1	2
1 tablespoon	13.6	Oil,sesame,salad or cooking	04058	0	884	0	100	0	0	0	0	0	0.0	0	0	0	0
1 cup	240	Rhubarb,frz,ckd,w/sugar	09310	68	116	0	0	1	31	2	29	145	0.2	12	8	96	1
1 serving	8	Puddings,all flavors xcpt choc,lo cal,inst,dry mix	44260	7	350	1	1	7	85	1	1	143	0.4	5	2368	30	3750
1 serving	151	Pie fillings,blueberry,cnd	44158	55	181	0	0	0	44	3	38	27	0.8	10	12	115	12