Calorie and Nutrient Content in Selected Foods

Calorie and Nutrient Content
in Selected Foods
Food and serving size
BEVERAGES
1 of 6
This table is organized into 14 categories: beverages; breads and grains; cereals;
condiments; crackers; dairy and eggs; desserts; fast foods; fruits; meat, fish, poultry,
and eggs; mixed dishes; nuts and seeds; snack foods; and vegetables.
Calories
(kcal)
Calories from fat
(kcal)
(%)
% Calories from fat
Total fat
(g)
Saturated fat
(g)
Cholesterol
(mg)
Total carbohydrate
(g)
Dietary fiber
(g)
Protein
(g)
Calcium
(mg)
Iron
(mg)
Vitamin C
(mg)
Carbonated beverage (soda)
12 fl oz 184 0 0 0.0 0.0 0 38 0.0 0.0 13 0.0 0 0
24 fl oz with ice 221 0 0 0.0 0.0 0 57 0.0 0.0 16 0.5 0 0
(approximate values)
32 fl oz with ice 295 0 0 0.0 0.0 0 76 0.0 0.0 25 0.6 0 0
(approximate values)
diet, 12 fl oz 0 0 0 0.0 0.0 0 0 0.0 0.0 0 0.0 0 0
Fruit punch, 1 cup 117 0 0 0.0 0.0 0 30 0.3 0.0 20 0.5 4 0
Milk
chocolate, 2%, 1 cup 179 45 25 5.0 3.1 17 26 1.2 8.0 285 0.6 2 143
lowfat, 1%, 1 cup 102 27 26 3.0 1.6 10 12 0.0 8.0 300 0.1 2 144
reduced fat, 2%, 1 cup 122 45 37 5.0 2.9 18 12 0.0 8.1 298 0.1 2 139
skim (fat free), 1 cup 91 0 0 0.0 0.0 4 12 0.0 8.0 301 0.1 2 149
whole, 1 cup 149 72 48 8.0 5.1 33 11 0.0 8.0 290 0.1 2 76
Milkshake, 12 fl oz 414 90 22 10.0 6.0 25 60 1.5 10.6 459 0.4 0 72
Orange Juice, 1 cup 105 0 0 0.0 0.0 0 25 0.5 2.0 20 1.1 147 43
Sports drink, 24 fl oz 150 0 0 0.0 0.0 0 42 0.0 0.0 0 0.0 0 0
Tea, unsweetened, 1 cup 2 0 0 0.0 0.0 0 1 0.0 0.0 8 0.0 0 0
Water, bottled, 12 fl oz 0 0 0 0.0 0.0 0 0 0.0 0.0 5 0.0 0 0
Bagel, plain, 4 in. diameter 314 16 5 1.8 0.3 0 51 0.1 10.0 50 2.4 0 0
Biscuit, 1 medium
Bread
101 45 45 5.0 1.2 1 13 0.4 2.0 67 0.8 7 0
white, 1 slice 76 9 12 1.0 0.4 1 14 0.6 2.0 24 0.8 0 0
whole wheat, 1 slice
Doughnut
86 9 10 1.0 0.3 0 16 2.4 3.0 25 1.2 0 0
cake type, with chocolate
frosting
211 117 55 13.0 3.5 26 21 0.9 2.0 22 0.7 0 10
cake type, plain 204 99 49 11.0 1.8 18 25 0.8 2.0 15 0.6 0 16
yeast, with glaze 242 126 52 14.0 3.5 12 27 0.7 4.0 20 1.6 0 16
French Toast, plain, 1 slice 149 63 42 7.0 1.8 75 16 0.1 5.0 65 1.1 0 86
Fried rice, no meat, 1 ⁄2 cup 132 54 41 6.0 0.9 21 17 0.7 3.0 15 0.9 2 10
Muffin, blueberry 155 36 23 4.0 0.8 17 27 1.5 3.1 32 0.9 1 5
Pancake, 4 in. diameter 86 0 0 0.0 0.0 4 19 0.7 2.4 26 0.7 0 4
Pasta, noodles, 1 ⁄2 cup 99 0 0 0.0 0.1 0 20 1.2 3.0 5 1.0 0 0
Pita bread, wheat,
1 medium
Rice
165 9 5 1.0 0.1 0 33 1.3 5.0 52 1.6 0 0
brown, 1 ⁄2 cup 110 9 8 1.0 0.2 0 23 1.8 2.0 11 0.7 0 0
white, enriched, 1 BREADS AND GRAINS
⁄2 cup 133 0 0 0.0 0.1 0 29 0.3 2.0 3 1.5 0 0
Vitamin A
(µg RE)
Copyright © by Holt, Rinehart and Winston. All rights reserved.

Food and serving size
Calories
(kcal)
Calories from fat
(kcal)
(%)
% Calories from fat
Total fat
(g)
Saturated fat
(g)
Cholesterol
(mg)
Total carbohydrate
(g)
Dietary fiber
(g)
Protein
(g)
Calcium
(mg)
Iron
(mg)
Vitamin C
(mg)
Roll
dinner 141 31 22 3.4 0.8 0 24 1.0 3.0 1 1.0 0 0
hamburger/hot dog 123 20 16 2.2 0.5 0 22 1.3 3.0 56 1.3 0 0
Tortilla
corn, plain, 6 in. diameter 58 6 10 0.7 0.1 0 12 0.0 2.0 52 0.4 0 0
flour, 8 in. diameter 104 20 20 2.3 0.6 0 18 1.7 3.0 71 1.9 0 0
Waffle, from frozen, plain 88 25 28 2.7 0.5 11 14 1.2 2.0 38 0.0 0 150
CEREALS
Cereal
corn flakes, not sweetened, 91 0 0 0.0 0.0 0 22 0.7 2.0 1 7.8 12 188
1cup
cornflakes, presweetened, 146 0 0 0.0 0.1 0 34 0.8 1.0 1 5.5 18 274
1 cup
Oatmeal
flavored instant, 1 ⁄2 cup 125 9 7 1.0 0.3 0 26 2.5 3.0 104 3.9 0 305
plain, 1 ⁄2 cup 72 9 13 1.0 0.2 0 13 2.0 3.0 0 0.8 0 2
CONDIMENTS
Butter, 1 tsp 36 33 93 3.7 2.4 10 0 0.0 0.0 1 0.0 0 33
Honey, 1 Tbsp 64 0 0 0.0 0.0 0 18 0.0 0.0 1 0.1 0 0
Ketchup, 1 Tbsp 16 0 3 0.1 0.0 0 4 0.2 0.2 3 0.1 2 15
Margarine, stick or tub, 1 tsp 34 34 101 3.8 0.7 0 0 0.0 0.0 1 0.0 0 50
Mayonnaise, regular, 1 Tbsp 57 44 77 4.9 0.7 4 4 0.0 0.1 2 0.0 0 32
Salad dressing, Italian, 1 Tbsp 69 64 93 7.1 1.0 10 1 0.0 0.1 1 0.0 0 11
Salsa, 1 Tbsp 4 0 8 0.0 0.0 0 1 0.3 0.2 5 0.2 2 22
Spaghetti sauce, 1 ⁄2 cup 136 36 26 4.0 1.5 0 21 4.0 2.2 35 1.4 13 96
Sugar, white, 1 tsp 16 0 0 0.0 0.0 0 4 0.0 0.0 0 0.0 0 0
Syrup
chocolate, 2 Tbsp 50 1 3 0.1 0.1 0 12 0.7 0.6 4 0.0 0 0
pancake, 1 Tbsp 25 0 0 0.0 0.0 0 7 0.0 0.0 0 0.0 0 0
CRACKERS
Crackers
cheese with peanut butter, 6 210 90 43 10.0 2.5 0 23 1.0 5.0 80 0.9 0 0
graham, 4 crackers 59 2 3 0.2 0.0 1 11 0.5 1.0 11 0.6 0 0
soda crackers, 5 squares 70 18 26 2.0 0.0 0 12 0.6 1.0 18 0.7 0 4
Matzo, 1 matzo cracker 111 1 1 0.2 0.0 0 22 0.8 3.5 11 0.8 0 0
DAIRY AND EGGS
Cheese
American, prepackaged, 70 45 64 5.0 2.0 15 2 0.0 4.0 100 0.0 0 46
1 slice
cheddar, 1 oz 114 81 71 9.0 6.0 30 0 0.0 7.1 204 0.2 0 78
cottage, lowfat, 1 ⁄2 cup 102 12 12 1.4 0.9 2 4 0.0 7.0 78 0.2 0 82
cream, 1 Tbsp 51 45 89 5.0 3.2 32 0 0.0 1.1 12 0.2 0 55
cream, fat free, 1 Tbsp 13 1 8 0.1 0.0 0 1 0.0 2.0 26 0.0 0 130
string, 1 stick 72 45 63 5.0 2.9 16 1 0.0 7.0 183 0.1 0 50
Egg, boiled, 1 large 78 48 61 5.3 1.0 212 0 0.0 6.0 25 0.6 0 84
Egg, scrambled, plain, 1 ⁄4 cup 74 45 61 5.0 1.0 212 0 0.0 6.0 25 0.6 0 84
Frozen yogurt
cone, chocolate, 1 single 157 63 40 7.0 3.9 1 22 1.1 4.0 115 0.6 1 42
nonfat, chocolate, 1 ⁄2 cup 104 9 9 1.0 0.5 1 21 1.5 5.0 163 0.9 1 2
Whipped cream, 2 Tbsp 15 14 90 1.5 1.0 4 1 0.0 0.0 0 0.0 0 0
Yogurt, lowfat, fruit flavored, 231 27 12 3.0 2.0 12 47 0.0 12.0 372 0.2 1 27
1 cup
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Vitamin A
(µg RE)
2 of 6

Calorie and Nutrient Content in Selected Foods (continued)
Food and serving size
DESSERTS
3 of 6
Calories
(kcal)
Calories from fat
(kcal)
(%)
% Calories from fat
Total fat
(g)
Saturated fat
(g)
Cholesterol
(mg)
Total carbohydrate
(g)
Dietary fiber
(g)
Protein
(g)
Calcium
(mg)
Iron
(mg)
Vitamin C
(mg)
Brownie, 1 square 227 90 40 10.0 2.0 14 30 1.4 1.5 11 0.9 0 6
Cake, chocolate with 411 153 37 17.0 5.0 45 61 3.1 4.6 48 2.5 0 25
chocolate frosting, 1 piece
Candy, candy-coated 34 9 26 1.0 0.9 0 5 0.2 0.0 1 0.1 0 4
chocolate, 10 pieces
with peanuts, 10 pieces 103 45 44 5.0 2.1 1 12 0.7 2.0 20 0.2 0 5
Candy, chocolate bar, 1.3 oz 226 126 56 14.0 8.1 10 26 1.5 3.0 84 0.6 0 24
Cheesecake, 1 piece 660 414 63 46.0 28.0 220 52 0.2 11.0 106 2.0 1 520
Cinnamon roll with nuts 217 63 29 7.0 1.4 8 34 1.1 3.2 36 1.6 0 60
and raisins, 2 oz
Cookies
chocolate chip, 1 cookie 59 23 38 2.5 0.8 3 8 0.2 0.6 3 0.3 0 7
oatmeal, 1 cookie 113 27 24 3.0 0.8 9 20 0.3 1.0 10 1.3 0 1
sugar, 1 cookie 72 27 38 3.0 0.8 7 10 0.1 0.8 3 0.3 0 4
Fruit juice bar, 1 bar 63 0 0 0.0 0.0 0 16 0.0 0.9 4 0.1 7 22
Gelatin dessert, flavored, 1 ⁄2 cup 80 0 0 0.0 0.0 0 19 0.0 2.0 0 0.0 0 0
Ice cream bar, vanilla with 171 99 58 11.0 6.4 1 17 0.3 2.0 136 0.4 25 0
chocolate coating, 1 bar
Ice cream cone one scoop 178 72 40 8.0 4.9 32 22 0.1 3.0 102 0.2 0 84
regular ice cream, 1 single
Ice cream, chocolate, 1 ⁄2 cup 143 40 28 4.5 22.4 7 19 0.8 2.5 72 0.6 0 275
Ice slushy, 1 cup 151 0 0 0.0 0.0 0 63 0.0 1.0 4 0.3 2 0
Pie, apple, double crust, 411 162 39 18.0 4.0 19 58 0.0 3.7 11 1.7 3 9
1 piece
Pudding, chocolate, 1 ⁄2 cup 160 27 17 3.0 1.8 5 27 1.2 3.2 153 0.6 2 43
FAST FOODS
Burrito, beef and bean 520 207 40 23.0 10.0 150 55 11.0 24.0 150 2.7 5 600
Cheeseburger 1 ⁄4 lb, on bun,
with lettuce, tomato, mus- 520 261 50 29.0 12.6 97 37 1.7 28.0 127 4.3 2 33
tard, ketchup, and pickles
regular size mustard, 319 117 37 13.0 5.6 42 36 1.9 15.0 144 2.7 2 64
ketchup, onions, pickles
Chicken nuggets, 4 198 108 55 12.0 2.5 42 10 0.0 12.0 9 0.6 1 0
Chicken sandwich
breaded chicken breast on 492 261 53 29.0 5.5 52 42 1.7 17.0 129 2.5 1 29
bun, with lettuce, tomato,
and mayonnaise
grilled chicken breast, on 361 63 17 7.0 2.0 54 44 2.6 27.0 132 2.5 4 19
bun, with lettuce, tomato,
and mayonnaise
French Fries
1 small order 199 90 45 10.0 2.0 0 26 2.0 2.0 10 0.4 10 1
1 large order 430 198 46 22.0 5.0 0 56 5.0 5.0 23 0.9 20 2
1 supersize order 545 234 43 26.0 6.0 0 67 6.0 6.0 27 1.0 25 2
Hamburger, regular size, on
bun, with mustard, 266 81 30 9.0 3.2 28 36 1.9 12.0 126 2.7 2 23
ketchup, and pickles
double meat, double bun, 510 234 46 26.0 9.3 76 46 3.3 25.0 202 4.3 3 66
cheese, sauce, lettuce, and
tomatoes
Vitamin A
(µg RE)
Copyright © by Holt, Rinehart and Winston. All rights reserved.

Food and serving size
Calories
(kcal)
Calories from fat
(kcal)
(%)
% Calories from fat
Total fat
(g)
Saturated fat
(g)
Cholesterol
(mg)
Total carbohydrate
(g)
Dietary fiber
(g)
Protein
(g)
Calcium
(mg)
Iron
(mg)
Vitamin C
(mg)
Sub sandwich
Italian, 6 in. long 467 216 46 24.0 9.0 57 38 3.0 20.0 40 4.0 15 169
vegetarian, 6 in. long 222 27 12 3.0 0.0 0 38 3.0 9.0 25 3.0 15 120
Taco
crispy, with ground beef, 180 90 50 10.0 4.0 25 12 3.0 9.0 80 1.1 0 100
cheese, lettuce, and
tomato
soft, with beans and rice 218 27 12 3.0 0.0 0 19 3.0 7.0 60 0.8 1 60
and no cheese
soft, with chicken, cheese, 212 63 30 7.0 2.6 37 22 2.1 15.0 85 0.8 1 64
lettuce, and tomato
Apple, raw, with skin,
1 medium
81 1 1 0.1 0.1 0 21 3.5 0.2 9 0.2 8 7
Applesauce, unsweetened,
1
⁄2 cup
52 0 1 0.0 0.0 0 14 1.5 0.2 5 0.4 2 14
Banana, fresh, 1 medium 114 9 8 1.0 0.2 0 27 2.7 1.0 7 0.4 10 9
Blueberries, 1 ⁄2 cup 41 0 1 0.0 0.0 0 10 2.0 0.5 4 0.1 10 7
Cantaloupe, 1 ⁄4 medium 44 1 2 0.1 0.0 0 10 1.0 1.1 14 0.3 53 403
Cherries, sweet, fresh, 1 cup 84 2 3 0.3 0.0 1 19 2.7 1.4 18 0.5 8 25
Grapes, 1 ⁄2 cup 62 1 2 0.1 0.0 0 16 0.9 0.6 13 0.3 4 9
Mango, 1 ⁄2 medium 68 1 1 0.1 0.0 0 18 1.9 0.5 1 0.0 23 321
Olive, ripe, 1 large 5 9 178 1.0 0.1 0 1 0.2 0.0 4 0.1 0 1
Orange, fresh, 1 large 85 0 0 0.0 0.0 0 21 4.3 1.7 52 0.1 70 28
Peach, fresh, 1 medium 37 0 0 0.0 0.0 0 9 1.7 1.0 4 0.1 6 42
Pineapple chunks, canned
in juice,
84 0 0 0.0 0.0 0 22 1.1 0.6 20 0.4 13 18
1 ⁄2 cup
Plum, fresh, 1 36 0 1 0.0 0.0 0 9 1.0 0.5 3 0.1 6 21
Raisins, seedless, dry, 1 cup 495 2 0 0.2 0.0 1 131 6.6 5.3 81 3.4 6 1
Strawberries, fresh, 1 cup 46 0 1 0.0 0.0 1 11 3.5 0.9 21 0.6 86 41
Watermelon, 1 FRUITS
⁄2 cup 26 0 0 0.0 0.0 0 6 0.4 0.0 6 0.1 8 30
MEAT, FISH, POULTRY, AND EGGS
Bacon, 3 slices 109 81 74 9.0 3.3 16 0 0.0 6.0 2 0.3 0 0
Beef jerky, 1 piece 81 46 56 5.1 2.1 10 2 0.4 6.6 4 1.1 0 0
Bologna, beef and pork,
1 slice
Chicken breast
73 58 80 6.5 2.5 13 1 0.0 2.7 3 0.3 0 0
fried with skin, 1 split breast 364 166 46 18.5 4.9 119 13 0.4 34.8 28 1.8 0 17
grilled and skinless,
1 split breast
142 27 19 3.0 0.9 44 73 0.0 27.0 13 0.9 0 5
Chicken drumstick, fried,
meat and skin of
1 drumstick
193 102 53 11.3 3.0 62 6 0.2 15.8 12 1.0 0 19
Chicken strips, breaded
white meat, no skin,
2 strips, 3 in. 1 in.
218 54 25 6.0 1.7 102 0 0.0 37.0 18 1.3 0 33
Chicken wing, fried,
meat and skin of 1 wing
159 96 61 10.7 2.9 39 5 0.1 9.7 10 0.6 0 12
Chorizo, 1 link 273 207 76 23.0 8.6 53 1 0.0 14.5 5 1.0 0 0
Corndog, chicken 272 117 43 13.0 3.0 65 26 0.0 13.0 90 2.0 0 30
Ham, lunchmeat, 2 ounces
Hot dog
70 27 39 3.0 1.0 30 1 0.0 10.0 0 0.7 0 0
regular, no bun 220 153 70 17.0 6.0 50 5 0.0 6.0 0 0.7 0 0
low fat, no bun 70 23 32 2.5 1.0 2 7 0.0 6.0 0 0.7 2 0
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Vitamin A
(µg RE)
4 of 6

Calorie and Nutrient Content in Selected Foods (continued)
Food and serving size
5 of 6
Calories
(kcal)
Calories from fat
(kcal)
(%)
% Calories from fat
MEAT, FiSH, POULTRY, AND EGGS (continued)
Total fat
(g)
Saturated fat
(g)
Cholesterol
(mg)
Total carbohydrate
(g)
Dietary fiber
(g)
Protein
(g)
Calcium
(mg)
Iron
(mg)
Vitamin C
(mg)
Pork chop, 3 oz 300 216 72 24.0 9.7 72 0 0.0 19.7 9 2.0 0 0
Ribs, pork, 3 oz 315 306 97 34.0 12.6 100 0 0.0 20.6 38 1.2 1 2
Roast beef, 3 oz 179 58 33 6.5 2.3 86 0 0.0 28.1 8 3.2 0 0
Sausage, breakfast, pork, 70 57 81 6.3 2.3 15 1 0.0 2.3 40 0.4 0 0
1 link or patty
Shrimp, breaded and fried, 73 32 43 3.5 0.6 4 3 0.1 6.4 20 0.4 0 57
4 large
Steak, beef, broiled, 6 oz 344 126 37 14.0 5.2 152 0 0.0 52.0 18 5.8 0 0
Tuna
canned in oil, 3 oz 158 62 39 6.9 1.4 26 0 0.0 22.6 3 0.6 0 18
canned in water, 3 oz 109 23 21 2.5 0.7 36 0 0.0 20.1 12 0.8 0 16
Turkey
lunchmeat, 2 oz 83 36 43 4.0 1.2 24 0 0.0 11.0 23 0.7 0 0
roasted, 3 oz 145 38 26 4.2 1.4 65 0 0.0 24.9 21 1.5 0 0
Vegetable burger 70 9 13 1.0 0.5 0 7 3.0 10.0 80 1.8 1 16
MIXED DISHES
Chicken chow mein, crispy 155 36 23 4.0 0.5 8 24 2.4 7.0 47 1.7 12 29
noodles, 1 cup
Chicken noodle soup, 60 18 30 2.0 0.5 10 8 0.0 3.0 0 0.4 0 32
canned, 1 cup
Chili with meat and beans, 286 126 44 14.0 6.0 43 30 11.2 15.0 120 8.8 4 87
1 cup
Coucous, 1 ⁄2 cup 100 11 11 1.2 0.0 0 21 1.2 3.0 0 0.2 0 0
Egg roll, shrimp, 3 in. long 190 54 28 6.0 1.0 10 29 3.0 5.0 20 0.4 4 20
Fajita, flour tortilla, chicken 418 126 30 14.0 3.0 66 42 3.0 30.0 104 3.0 30 50
and vegetables, 1 cup
Falafel, 1 patty 67 27 40 3.0 0.5 10 7 1.0 2.3 9 0.6 0 5
Lasagna, with meat, 1 cup 382 135 35 15.0 7.8 56 39 3.3 22.0 258 3.2 16 158
Macaroni and cheese, 410 164 40 18.2 4.6 9 47 1.0 11.0 100 2.7 0 120
packaged, 1 cup
Pizza
frozen, with pepperoni, 440 252 57 28.0 8.0 15 33 1.0 15.0 250 2.7 12 120
regular crust, 1 ⁄3 of 12 in.
pizza
restaurant, thick crust, 360 90 25 10.0 4.6 19 52 3.0 15.0 286 4.4 13 99
with vegetables, 2 slices
restaurant, hand tossed, 452 135 30 15.0 7.6 46 55 3.8 23.0 192 3.0 12 177
pepperoni, 2 slices
Quesadilla 199 90 45 10.0 3.6 14 21 1.2 6.0 123 0.7 3 55
Spaghetti and meatballs, 258 90 35 10.0 2.2 22 28 5.8 12.0 52 3.2 5 100
1 cup
Tuna salad, 1 ⁄2 cup 192 81 42 9.0 1.6 13 10 0.0 16.0 17 1.0 2 28
NUTS AND SEEDS
Mixed nuts, roasted and 219 180 82 20.0 3.1 0 8 3.2 6.0 38 1.1 0 1
salted, 1 ⁄4 cup
Peanut butter, 2 Tbsp 190 144 76 16.0 3.0 0 7 2.0 8.0 12 0.7 0 0
Vitamin A
(µg RE)
Copyright © by Holt, Rinehart and Winston. All rights reserved.

Food and serving size
Calories
(kcal)
Calories from fat
(kcal)
(%)
% Calories from fat
Total fat
(g)
Saturated fat
(g)
Cholesterol
(mg)
Total carbohydrate
(g)
Dietary fiber
(g)
Protein
(g)
Calcium
(mg)
Iron
(mg)
Vitamin C
(mg)
Peanuts, dry roasted, 207 153 74 17.0 2.3 0 7 3.2 9.0 31 0.6 0 0
salted, 1 ⁄4 cup
Sunflower seeds, 1 ⁄4 cup 208 171 82 19.0 2.0 13 5 2.3 7.0 19 2.3 0 2
SNACK FOODS
Cheese puffs, 1 oz ( 1 ⁄2 cup) 160 90 56 10.0 2.5 0 15 1.0 2.0 0 0.4 0 3
Granola bar, plain 134 51 38 5.6 0.7 0 18 1.5 2.9 17 0.8 0 43
chocolate coated 132 64 48 7.1 4.0 1 18 1.0 1.6 29 0.7 0 11
Nachos, 1 cup 330 162 49 18.0 5.9 22 33 6.6 10.0 110 2.0 3 73
Popcorn, microwave, butter, 170 108 64 12.0 2.5 0 26 3.0 2.0 20 0.7 0 10
1 ⁄3 bag
Potato chips, 1 oz (15 chips) 150 90 60 10.0 3.0 0 10 1.0 1.0 0 0.0 6 0
Pretzels, 10 twist 229 19 8 2.1 0.5 0 48 1.9 5.5 22 2.6 0 0
Tortilla chips, plain, 1 oz 140 66 47 7.3 1.4 0 18 1.8 2.0 43 0.4 0 55
Trail mix with chocolate 169 100 59 11.2 2.1 1 16 0.0 5.0 38 1.2 0 15
chips and nuts, 1 ⁄4 cup
VEGETABLES
Asparagus, cooked, 4 spears 14 0 0 0.0 0.0 0 3 1.0 1.6 12 0.4 15 49
Beans
baked, with pork, 1 ⁄2 cup 134 18 13 2.0 0.8 9 25 7.0 7.0 67 2.1 3 23
green, cooked, 1 cup 44 3 7 0.4 0.0 0 10 4.0 2.4 58 1.6 12 84
refried, canned, 1 ⁄2 cup 127 9 7 1.0 0.1 0 23 9.3 8.0 65 2.5 0 0
Broccoli, cooked, 1 cup 27 0 0 0.0 0.0 0 5 2.8 3.0 47 0.5 37 174
Carrot, raw 28 1 4 0.1 0.0 0 7 1.9 0.7 17 0.6 6 1800
Celery, raw, 4 small stalks 10 1 8 0.1 0.0 0 2 1.0 0.5 24 0.2 4 8
Cole-slaw, 1 ⁄2 cup 41 14 34 1.6 0.0 5 7 0.9 0.8 27 0.4 20 38
Collards, cooked, 1 cup 49 6 12 0.7 0.0 0 9 5.3 4.0 226 0.9 35 595
Corn, cooked, 1 ear 83 9 11 1.0 0.0 0 19 2.1 2.6 2 0.5 5 16
Cucumber, raw with peel, 25 1 5 0.1 0.0 0 6 0.4 0.6 1 0.1 2 3
1 ⁄8 cup
French fried potatoes, 257 117 46 13.0 2.0 0 28 3.0 3.0 11 0.5 0 1
homemade, 20 each
Humus, 1 ⁄4 cup 106 47 44 5.2 0.0 0 13 3.2 3.0 31 1.0 5 16
Mixed vegetables, cooked, 53 1 2 0.1 0.0 0 12 4.0 2.6 23 0.7 3 389
1 ⁄2 cup
Mushrooms, raw, slices, 5 1 12 0.1 0.0 0 1 0.2 0.5 1 0.2 1 0
1 ⁄4 cup
Onions, raw, sliced, 1 ⁄4 cup 11 0 4 0.0 0.0 0 3 0.5 0.3 17 0.3 3 3
Pepper, chili, raw 18 1 5 0.1 0.0 0 4 0.7 0.9 8 0.5 109 43
Pepper, green, raw, 12 1 6 0.1 0.0 0 3 0.8 1.0 4 0.2 40 40
1 medium
Potato salad with mayo, 358 185 52 20.5 1.0 170 28 3.3 6.7 48 1.6 24 82
1 cup
Potatoes
baked with skin, 1 ⁄2 cup 66 1 1 0.1 0.0 0 15 1.5 1.4 6 0.8 8 0
hash browns, 1 cup 326 162 50 18.0 7.0 0 33 3.1 3.8 24 2.6 9 0
mashed with whole milk 223 80 36 8.9 6.0 4 35 4.2 3.9 55 0.5 20 44
and butter, 1 cup
Salad, mixed green, no 10 9 90 1.0 0.0 0 2 1.0 0.0 15 0.4 4 75
dressing, 1 cup
Spinach, fresh, 1 cup 7 1 14 0.1 0.0 0 1 0.8 0.9 30 0.8 8 360
Tofu, 1 ⁄2 cup 97 51 52 5.6 0.8 0 4 0.5 10.1 204 1.8 1 0
Tomatoes, raw, 1 cup 31 4 14 0.5 0.0 0 7 1.6 1.3 7 0.7 28 93
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Vitamin A
(µg RE)
6 of 6