Food	Measure	Weight (g)	kCal	Fat (g)	Carbo(g)	Protein (g)
Source:USDA Nutrient Database for Standard Reference	Release 12	Pocket v1.1	www.nal.usda.gov/fnic/foodcomp			
1000 Island, Salad Drsng,Local	1 Tbsp	15	25	2	2	0
1000 Island, Salad Drsng,Reglr	1 Tbsp	16	60	6	2	0
40% Bran Flakes, Kellogg's	1 oz	28.35	90	1	22	4
40% Bran Flakes, Post	1 oz	28.35	90	0	22	3
Alfalfa Seeds, Sprouted, Raw	1 Cup	33	10	0	1	1
All-Bran Cereal	1 oz	28.35	70	1	21	4
Almonds, Slivered	1 Cup	135	795	70	28	27
Almonds, Whole	1 oz	28.35	165	15	6	6
Angelfood Cake, From Mix	1 Cake	635	1510	2	342	38
Angelfood Cake, From Mix	1 Piece	53	125	0	29	3
Apple Juice, Canned	1 Cup	248	115	0	29	0
Apple Pie	1 Pie	945	2420	105	360	21
Apple Pie	1 Piece	158	405	18	60	3
Apples, Dried, Sulfured	10 Rings	64	155	0	42	1
Apples, Raw, Peeled, Sliced	1 Cup	110	65	0	16	0
Apples, Raw, Unpeeled,2 Per Lb	1 Apple	212	125	1	32	0
Apples, Raw, Unpeeled,3 Per Lb	1 Apple	138	80	0	21	0
Applesauce, Canned, Sweetened	1 Cup	255	195	0	51	0
Applesauce, Canned,Unsweetened	1 Cup	244	105	0	28	0
Apricot Nectar, No Added Vit C	1 Cup	251	140	0	36	1
Apricot, Canned, Heavy Syrup	1 Cup	258	215	0	55	1
Apricot, Canned, Heavy Syrup	3 Halves	85	70	0	18	0
Apricots, Canned, Juice Pack	1 Cup	248	120	0	31	2
Apricots, Canned, Juice Pack	3 Halves	84	40	0	10	1
Apricots, Dried, Cooked,Unswtn	1 Cup	250	210	0	55	3
Apricots, Dried, Uncooked	1 Cup	130	310	1	80	5
Apricots, Raw	3 Aprcot	106	50	0	12	1
Artichokes, Globe, Cooked, Drn	1 Artchk	120	55	0	12	3
Asparagus, Ckd Frm Frz,Dr,Sper	4 Spears	60	15	0	3	2
Asparagus, Ckd Frm Frz,Drn,Cut	1 Cup	180	50	1	9	5
Asparagus, Ckd Frm Raw, Dr,Cut	1 Cup	180	45	1	8	5
Asparagus, Ckd Frm Raw,Dr,Sper	4 Spears	60	15	0	3	2
Asparagus,Canned,Spears,Nosalt	4 Spears	80	10	0	2	1
Asparagus,Canned,Spears,W/Salt	4 Spears	80	10	0	2	1
Avocados, California	1 Avocdo	173	305	30	12	4
Avocados, Florida	1 Avocdo	304	340	27	27	5
Bagels, Egg	1 Bagel	68	200	2	38	7
Bagels, Plain	1 Bagel	68	200	2	38	7
Baking Powder, Low Sodium	1 Tsp	4.3	5	0	1	0
Baking Powder, Strght Phosphat	1 Tsp	3.8	5	0	1	0
Baking Powder,Sas, Ca Po4	1 Tsp	3	5	0	1	0
Baking Powder,Sas,Capo4+Caso4	1 Tsp	2.9	5	0	1	0
Baking Pwdr Biscuits,From Mix	1 Biscut	28	95	3	14	2
Baking Pwdr Biscuits,Homerecpe	1 Biscut	28	100	5	13	2
Baking Pwdr Biscuits,Refrgdogh	1 Biscut	20	65	2	10	1
Bamboo Shoots, Canned, Drained	1 Cup	131	25	1	4	2
Bananas	1 Banana	114	105	1	27	1
Bananas, Sliced	1 Cup	150	140	1	35	2
Barbecue Sauce	1 Tbsp	16	10	0	2	0
Barley, Pearled,Light, Uncookd	1 Cup	200	700	2	158	16
Bean Sprouts, Mung, Cookd,Dran	1 Cup	124	25	0	5	3
Bean Sprouts, Mung, Raw	1 Cup	104	30	0	6	3
Bean With Bacon Soup, Canned	1 Cup	253	170	6	23	8
Beans,Dry,Canned,W/Frankfurter	1 Cup	255	365	18	32	19
Beans,Dry,Canned,W/Pork+Swtsce	1 Cup	255	385	12	54	16
Beans,Dry,Canned,W/Pork+Tomsce	1 Cup	255	310	7	48	16
Beef And Vegetable Stew,Hm Rcp	1 Cup	245	220	11	15	16
Beef Broth, Boulln, Consm,Cnnd	1 Cup	240	15	1	0	3
Beef Gravy, Canned	1 Cup	233	125	5	11	9
Beef Heart, Braised	3 oz	85	150	5	0	24
Beef Liver, Fried	3 oz	85	185	7	7	23
Beef Noodle Soup, Canned	1 Cup	244	85	3	9	5
Beef Potpie, Home Recipe	1 Piece	210	515	30	39	21
Beef Roast, Eye O Rnd, Lean	2.6 oz	75	135	5	0	22
Beef Roast, Eye O Rnd,Lean+Fat	3 oz	85	205	12	0	23
Beef Roast, Rib, Lean + Fat	3 oz	85	315	26	0	19
Beef Roast, Rib, Lean Only	2.2 oz	61	150	9	0	17
Beef Steak,Sirloin,Broil,Lean	2.5 oz	72	150	6	0	22
Beef Steak,Sirloin,Broil,Ln+Ft	3 oz	85	240	15	0	23
Beef, Canned, Corned	3 oz	85	185	10	0	22
Beef, Ckd,Bttm Round,Lean Only	2.8 oz	78	175	8	0	25
Beef, Ckd,Bttm Round,Lean+ Fat	3 oz	85	220	13	0	25
Beef, Ckd,Chuck Blade,Lean+Fat	3 oz	85	325	26	0	22
Beef, Ckd,Chuck Blade,Leanonly	2.2 oz	62	170	9	0	19
Beef, Dried, Chipped	2.5 oz	72	145	4	0	24
Beer, Light	12 fl oz	355	95	0	5	1
Beer, Regular	12 fl oz	360	150	0	13	1
Beet Greens, Cooked, Drained	1 Cup	144	40	0	8	4
Beets, Canned, Drained,No Salt	1 Cup	170	55	0	12	2
Beets, Canned, Drained,W/ Salt	1 Cup	170	55	0	12	2
Beets, Cooked, Drained, Diced	1 Cup	170	55	0	11	2
Beets, Cooked, Drained, Whole	2 Beets	100	30	0	7	1
Black Beans, Dry, Cooked,Drand	1 Cup	171	225	1	41	15
Blackberries, Raw	1 Cup	144	75	1	18	1
Blackeye Peas, Immatr,Raw,Cked	1 Cup	165	180	1	30	13
Blackeye Peas,Immtr,Frzn,Cked	1 Cup	170	225	1	40	14
Black-Eyed Peas, Dry, Cooked	1 Cup	250	190	1	35	13
Blue Cheese	1 oz	28.35	100	8	1	6
Blue Cheese Salad Dressing	1 Tbsp	15	75	8	1	1
Blueberries, Frozen, Sweetened	10 oz	284	230	0	62	1
Blueberries, Frozen, Sweetened	1 Cup	230	185	0	50	1
Blueberries, Raw	1 Cup	145	80	1	20	1
Blueberry Muffins, Home Recipe	1 Muffin	45	135	5	20	3
Blueberry Muffins,From Com Mix	1 Muffin	45	140	5	22	3
Blueberry Pie	1 Pie	945	2285	102	330	23
Blueberry Pie	1 Piece	158	380	17	55	4
Bologna	2 Slices	57	180	16	2	7
Boston Brown Bread,W/Whtecrnm	1 Slice	45	95	1	21	2
Boston Brown Bread,W/Yllwcrnml	1 Slice	45	95	1	21	2
Bouillon, Dehydrtd, Unprepared	1 Pkt	6	15	1	1	1
Bran Muffins, From Commerl Mix	1 Muffin	45	140	4	24	3
Bran Muffins, Home Recipe	1 Muffin	45	125	6	19	3
Braunschweiger	2 Slices	57	205	18	2	8
Brazil Nuts	1 oz	28.35	185	19	4	4
Bread Stuffing,From Mx,Drytype	1 Cup	140	500	31	50	9
Bread Stuffing,From Mx,Moist	1 Cup	203	420	26	40	9
Breadcrumbs, Dry, Grated	1 Cup	100	390	5	73	13
Broccoli, Frzn, Cooked, Draned	1 Piece	30	10	0	2	1
Broccoli, Frzn, Cooked, Draned	1 Cup	185	50	0	10	6
Broccoli, Raw	1 Spear	151	40	1	8	4
Broccoli, Raw, Cooked, Drained	1 Spear	180	50	1	10	5
Broccoli, Raw, Cooked, Drained	1 Cup	155	45	0	9	5
Brown And Serve Sausage,Brwnd	1 Link	13	50	5	0	2
Brown Gravy From Dry Mix	1 Cup	261	80	2	14	3
Brownies W/ Nuts,Frm Home Recp	1 Browne	20	95	6	11	1
Brownies W/ Nuts,Frstng,Cmmrcl	1 Browne	25	100	4	16	1
Brussels Sprouts, Frzn, Cooked	1 Cup	155	65	1	13	6
Brussels Sprouts, Raw, Cooked	1 Cup	155	60	1	13	4
Buckwheat Flour, Light, Sifted	1 Cup	98	340	1	78	6
Bulgur, Uncooked	1 Cup	170	600	3	129	19
Butter, Salted	1/2 Cup	113	810	92	0	1
Butter, Salted	1 Tbsp	14	100	11	0	0
Butter, Salted	1 Pat	5	35	4	0	0
Butter, Unsalted	1/2 Cup	113	810	92	0	1
Butter, Unsalted	1 Tbsp	14	100	11	0	0
Butter, Unsalted	1 Pat	5	35	4	0	0
Buttermilk, Dried	1 Cup	120	465	7	59	41
Buttermilk, Fluid	1 Cup	245	100	2	12	8
Cabbage, Chinese, Pak-Choi,Ckd	1 Cup	170	20	0	3	3
Cabbage, Chinese,Pe-Tsai, Raw	1 Cup	76	10	0	2	1
Cabbage, Common, Cooked, Drned	1 Cup	150	30	0	7	1
Cabbage, Common, Raw	1 Cup	70	15	0	4	1
Cabbage, Red, Raw	1 Cup	70	20	0	4	1
Cabbage, Savoy, Raw	1 Cup	70	20	0	4	1
Cake Or Pastry Flour, Sifted	1 Cup	96	350	1	76	7
Camembert Cheese	1 Wedge	38	115	9	0	8
Cantaloup, Raw	1/2 Meln	267	95	1	22	2
Cap'n Crunch Cereal	1 oz	28.35	120	3	23	1
Caramels, Plain Or Chocolate	1 oz	28.35	115	3	22	1
Carob Flour	1 Cup	140	255	0	126	6
Carrot Cake,Cremchese Frst,Rec	1 Cake	1536	6175	328	775	63
Carrot Cake,Cremchese Frst,Rec	1 Piece	96	385	21	48	4
Carrots, Canned, Drn, W/ Salt	1 Cup	146	35	0	8	1
Carrots, Canned,Drnd, W/O Salt	1 Cup	146	35	0	8	1
Carrots, Cooked From Frozen	1 Cup	146	55	0	12	2
Carrots, Cooked From Raw	1 Cup	156	70	0	16	2
Carrots, Raw, Grated	1 Cup	110	45	0	11	1
Carrots, Raw, Whole	1 Carrot	72	30	0	7	1
Cashew Nuts, Dry Roastd,Salted	1 oz	28.35	165	13	9	4
Cashew Nuts, Dry Roastd,Unsalt	1 Cup	137	785	63	45	21
Cashew Nuts, Dry Roastd,Unsalt	1 oz	28.35	165	13	9	4
Cashew Nuts, Dry Roasted,Saltd	1 Cup	137	785	63	45	21
Cashew Nuts, Oil Roastd,Salted	1 Cup	130	750	63	37	21
Cashew Nuts, Oil Roastd,Salted	1 oz	28.35	165	14	8	5
Cashew Nuts, Oil Roastd,Unsalt	1 Cup	130	750	63	37	21
Cashew Nuts, Oil Roastd,Unsalt	1 oz	28.35	165	14	8	5
Catsup	1 Cup	273	290	1	69	5
Catsup	1 Tbsp	15	15	0	4	0
Cauliflower, Cooked From Frozn	1 Cup	180	35	0	7	3
Cauliflower, Cooked From Raw	1 Cup	125	30	0	6	2
Cauliflower, Raw	1 Cup	100	25	0	5	2
Celery Seed	1 Tsp	2	10	1	1	0
Celery, Pascal Type, Raw,Piece	1 Cup	120	20	0	4	1
Celery, Pascal Type, Raw,Stalk	1 Stalk	40	5	0	1	0
Cheddar Cheese	1 oz	28.35	115	9	0	7
Cheddar Cheese	1 Cu In	17	70	6	0	4
Chedddar Cheese, Shredded	1 Cup	113	455	37	1	28
Cheerios Cereal	1 oz	28.35	110	2	20	4
Cheese Crackers, Plain	10 Crack	10	50	3	6	1
Cheese Crackers, Sandwch,Peant	1 Sandwh	8	40	2	5	1
Cheese Sauce W/ Milk, Frm Mix	1 Cup	279	305	17	23	16
Cheeseburger, 4oz Patty	1 Sandwh	194	525	31	40	30
Cheeseburger, Regular	1 Sandwh	112	300	15	28	15
Cheesecake	1 Cake	1110	3350	213	317	60
Cheesecake	1 Piece	92	280	18	26	5
Cherries, Sour,Red,Cannd,Water	1 Cup	244	90	0	22	2
Cherries, Sweet, Raw	10 Chery	68	50	1	11	1
Cherry Pie	1 Pie	945	2465	107	363	25
Cherry Pie	1 Piece	158	410	18	61	4
Chestnuts, European, Roasted	1 Cup	143	350	3	76	5
Chicken A La King, Home Recipe	1 Cup	245	470	34	12	27
Chicken And Noodles, Home Recp	1 Cup	240	365	18	26	22
Chicken Chow Mein, Canned	1 Cup	250	95	0	18	7
Chicken Chow Mein, Home Recipe	1 Cup	250	255	10	10	31
Chicken Frankfurter	1 Frank	45	115	9	3	6
Chicken Gravy From Dry Mix	1 Cup	260	85	2	14	3
Chicken Gravy, Canned	1 Cup	238	190	14	13	5
Chicken Liver, Cooked	1 Liver	20	30	1	0	5
Chicken Noodle Soup, Canned	1 Cup	241	75	2	9	4
Chicken Noodle Soup,Dehyd,Prpd	1 Pkt	188	40	1	6	2
Chicken Potpie, Home Recipe	1 Piece	232	545	31	42	23
Chicken Rice Soup, Canned	1 Cup	241	60	2	7	4
Chicken Roll, Light	2 Slices	57	90	4	1	11
Chicken, Canned, Boneless	5 oz	142	235	11	0	31
Chicken, Fried, Batter, Breast	4.9 oz	140	365	18	13	35
Chicken, Fried, Batter,Drmstck	2.5 oz	72	195	11	6	16
Chicken, Fried, Flour, Breast	3.5 oz	98	220	9	2	31
Chicken, Fried, Flour, Drmstck	1.7 oz	49	120	7	1	13
Chicken, Roasted, Breast	3.0 oz	86	140	3	0	27
Chicken, Roasted, Drumstick	1.6 oz	44	75	2	0	12
Chicken, Stewed, Light + Dark	1 Cup	140	250	9	0	38
Chickpeas, Cooked, Drained	1 Cup	163	270	4	45	15
Chili Con Carne W/ Beans, Cnnd	1 Cup	255	340	16	31	19
Chili Powder	1 Tsp	2.6	10	0	1	0
Chocolate Chip Cookies,Commrcl	4 Cookie	42	180	9	28	2
Chocolate Chip Cookies,Hme Rcp	4 Cookie	40	185	11	26	2
Chocolate Chip Cookies,Refrig	4 Cookie	48	225	11	32	2
Chocolate Milk, Lowfat 1%	1 Cup	250	160	3	26	8
Chocolate Milk, Lowfat 2%	1 Cup	250	180	5	26	8
Chocolate Milk, Regular	1 Cup	250	210	8	26	8
Chocolate, Bitter Ot Baking	1 oz	28.35	145	15	8	3
Chop Suey W/ Beef + Pork,Hmrcp	1 Cup	250	300	17	13	26
Cinnamon	1 Tsp	2.3	5	0	2	0
Clam Chowder, Manhattan, Cannd	1 Cup	244	80	2	12	4
Clam Chowder, New Eng, W/ Milk	1 Cup	248	165	7	17	9
Clams, Canned, Drained	3 oz	85	85	2	2	13
Clams, Raw	3 oz	85	65	1	2	11
Club Soda	12 fl oz	355	0	0	0	0
Coca Pwdr W/O Nofat Drymlk,Prd	1 Servng	265	225	9	30	9
Coca Pwdr W/O Nonfat Dry Milk	3/4 oz	21	75	1	19	1
Cocoa Pwdr W/ Nofat Drmlk,Prpd	1 Servng	206	100	1	22	3
Cocoa Pwdr With Nonfat Drymilk	1 oz	28.35	100	1	22	3
Coconut, Dried, Sweetnd,Shredd	1 Cup	93	470	33	44	3
Coconut, Raw, Piece	1 Piece	45	160	15	7	1
Coconut, Raw, Shredded	1 Cup	80	285	27	12	3
Coffee, Brewed	6 fl oz	180	0	0	0	0
Coffee, Instant, Prepared	6 fl oz	182	0	0	1	0
Coffeecake, Crumb, From Mix	1 Cake	430	1385	41	225	27
Coffeecake, Crumb, From Mix	1 Piece	72	230	7	38	5
Cola, Diet, Aspartame Only	12 fl oz	355	0	0	0	0
Cola, Diet, Asprtame + Sacchrn	12 fl oz	355	0	0	0	0
Cola, Diet, Saccharin Only	12 fl oz	355	0	0	0	0
Cola, Regular	12 fl oz	369	160	0	41	0
Collards, Cooked From Frozen	1 Cup	170	60	1	12	5
Collards, Cooked From Raw	1 Cup	190	25	0	5	2
Cooked Salad Drssing, Home Rcp	1 Tbsp	16	25	2	2	1
Corn Chips	1 oz	28.35	155	9	16	2
Corn Flakes, Kellogg's	1 oz	28.35	110	0	24	2
Corn Flakes, Toasties	1 oz	28.35	110	0	24	2
Corn Grits, Cooked, Instant	1 Pkt	137	80	0	18	2
Corn Grits,Ckd,Reg,Whte,Nosalt	1 Cup	242	145	0	31	3
Corn Grits,Ckd,Reg,Whte,W/Salt	1 Cup	242	145	0	31	3
Corn Grits,Ckd,Reg,Yllw,Nosalt	1 Cup	242	145	0	31	3
Corn Grits,Ckd,Reg,Yllw,W/Salt	1 Cup	242	145	0	31	3
Corn Muffins, From Commerl Mix	1 Muffin	45	145	6	22	3
Corn Muffins, Home Recipe	1 Muffin	45	145	5	21	3
Corn Oil	1 Cup	218	1925	218	0	0
Corn Oil	1 Tbsp	14	125	14	0	0
Corn, Cnnd,Crm Stl,Whit,No Sal	1 Cup	256	185	1	46	4
Corn, Cnnd,Crm Stl,Whit,W/Salt	1 Cup	256	185	1	46	4
Corn, Cnnd,Crm Stl,Yllw,No Sal	1 Cup	256	185	1	46	4
Corn, Cnnd,Crm Stl,Yllw,W/Salt	1 Cup	256	185	1	46	4
Corn, Cooked Frm Frozn, White	1 Ear	63	60	0	14	2
Corn, Cooked Frm Frozn, White	1 Cup	165	135	0	34	5
Corn, Cooked Frm Frozn, Yellow	1 Ear	63	60	0	14	2
Corn, Cooked Frm Frozn, Yellow	1 Cup	165	135	0	34	5
Corn, Cooked From Raw, White	1 Ear	77	85	1	19	3
Corn, Cooked From Raw, Yellow	1 Ear	77	85	1	19	3
Corn,Cnnd,Whl Krnl,Whte,No Sal	1 Cup	210	165	1	41	5
Corn,Cnnd,Whl Krnl,Whte,W/Salt	1 Cup	210	165	1	41	5
Corn,Cnnd,Whl Krnl,Yllw,No Sal	1 Cup	210	165	1	41	5
Corn,Cnnd,Whl Krnl,Yllw,W/Salt	1 Cup	210	165	1	41	5
Cornmeal,Bolted,Dry Form	1 Cup	122	440	4	91	11
Cornmeal,Degermed,Enrched,Cook	1 Cup	240	120	0	26	3
Cornmeal,Degermed,Enriched,Dry	1 Cup	138	500	2	108	11
Cornmeal,Whole-Grnd,Unbolt,Dry	1 Cup	122	435	5	90	11
Cottage Cheese,Cremd,Lrge Curd	1 Cup	225	235	10	6	28
Cottage Cheese,Cremd,Smll Curd	1 Cup	210	215	9	6	26
Cottage Cheese,Cremd,W/Fruit	1 Cup	226	280	8	30	22
Cottage Cheese,Lowfat 2%	1 Cup	226	205	4	8	31
Cottage Cheese,Uncreamed	1 Cup	145	125	1	3	25
Cr Of Chicken Soup W/ H20,Cnnd	1 Cup	244	115	7	9	3
Cr Of Chicken Soup W/ Mlk,Cnnd	1 Cup	248	190	11	15	7
Cr Of Mushrom Soup W/ H2o,Cnnd	1 Cup	244	130	9	9	2
Cr Of Mushrom Soup W/ Mlk,Cnnd	1 Cup	248	205	14	15	6
Crabmeat, Canned	1 Cup	135	135	3	1	23
Cracked-Wheat Bread	1 Loaf	454	1190	16	227	42
Cracked-Wheat Bread	1 Slice	25	65	1	12	2
Cracked-Wheat Bread, Toasted	1 Slice	21	65	1	12	2
Cranberry Juice Cocktal W/Vitc	1 Cup	253	145	0	38	0
Cranberry Sauce, Canned,Swtnd	1 Cup	277	420	0	108	1
Cream Cheese	1 oz	28.35	100	10	1	2
Cream Of Wheat,Ckd,Mix N Eat	1 Pkt	142	100	0	21	3
Creme Pie	1 Pie	910	2710	139	351	20
Creme Pie	1 Piece	152	455	23	59	3
Crm Wheat,Ckd, Quick, No Salt	1 Cup	244	140	0	29	4
Crm Wheat,Ckd,Quick, W/  Salt	1 Cup	244	140	0	29	4
Crm Wheat,Ckd,Reg,Inst,No Salt	1 Cup	244	140	0	29	4
Crm Wheat,Ckd,Reg,Inst,W/Salt	1 Cup	244	140	0	29	4
Croissants	1 Crosst	57	235	12	27	5
Cucumber, W/ Peel	6 Slices	28	5	0	1	0
Curry Powder	1 Tsp	2	5	0	1	0
Custard Pie	1 Pie	910	1985	101	213	56
Custard Pie	1 Piece	152	330	17	36	9
Custard, Baked	1 Cup	265	305	15	29	14
Dandelion Greens, Cooked, Drnd	1 Cup	105	35	1	7	2
Danish Pastry, Fruit	1 Pastry	65	235	13	28	4
Danish Pastry, Plain, No Nuts	1 Ring	340	1305	71	152	21
Danish Pastry, Plain, No Nuts	1 Pastry	57	220	12	26	4
Danish Pastry, Plain, No Nuts	1 oz	28.35	110	6	13	2
Dates	10 Dates	83	230	0	61	2
Dates, Chopped	1 Cup	178	490	1	131	4
Devil's Food Cake,Chocfrst,Fmx	1 Cake	1107	3755	136	645	49
Devil's Food Cake,Chocfrst,Fmx	1 Piece	69	235	8	40	3
Devil's Food Cake,Chocfrst,Fmx	1 Cupcak	35	120	4	20	2
Doughnuts, Cake Type, Plain	1 Donut	50	210	12	24	3
Doughnuts, Yeast-Leavend,Glzed	1 Donut	60	235	13	26	4
Duck, Roasted, Flesh Only	1/2 Duck	221	445	25	0	52
Eggnog	1 Cup	254	340	19	34	10
Eggplant, Cooked, Steamed	1 Cup	96	25	0	6	1
Eggs, Cooked, Fried	1 Egg	46	90	7	1	6
Eggs, Cooked, Hard-Cooked	1 Egg	50	75	5	1	6
Eggs, Cooked, Poached	1 Egg	50	75	5	1	6
Eggs, Cooked, Scrambled/Omelet	1 Egg	61	100	7	1	7
Eggs, Raw, White	1 White	33	15	0	0	4
Eggs, Raw, Whole	1 Egg	50	75	5	1	6
Eggs, Raw, Yolk	1 Yolk	17	60	5	0	3
Enchilada	1 Enchld	230	235	16	24	20
Endive, Curly, Raw	1 Cup	50	10	0	2	1
Eng Muffin, Egg, Cheese, Bacon	1 Sandwh	138	360	18	31	18
English Muffins, Plain	1 Muffin	57	140	1	27	5
English Muffins, Plain, Toastd	1 Muffin	50	140	1	27	5
Evaporated Milk, Skim, Canned	1 Cup	255	200	1	29	19
Evaporated Milk, Whole, Canned	1 Cup	252	340	19	25	17
Fats, Cooking/Vegetbl Shorteng	1 Cup	205	1810	205	0	0
Fats, Cooking/Vegetbl Shorteng	1 Tbsp	13	115	13	0	0
Feta Cheese	1 oz	28.35	75	6	1	4
Fig Bars	4 Cookie	56	210	4	42	2
Figs, Dried	10 Figs	187	475	2	122	6
Filberts, (Hazelnuts) Chopped	1 Cup	115	725	72	18	15
Filberts, (Hazelnuts) Chopped	1 oz	28.35	180	18	4	4
Fish Sandwich, Lge, W/O Cheese	1 Sandwh	170	470	27	41	18
Fish Sandwich, Reg, W/ Cheese	1 Sandwh	140	420	23	39	16
Fish Sticks, Frozen, Reheated	1 Stick	28	70	3	4	6
Flounder Or Sole, Baked, Buttr	3 oz	85	120	6	0	16
Flounder Or Sole, Baked,Margrn	3 oz	85	120	6	0	16
Flounder Or Sole, Baked,W/Ofat	3 oz	85	80	1	0	17
Fondant, Uncoated	1 oz	28.35	105	0	27	0
Frankfurter, Cooked	1 Frank	45	145	13	1	5
French Bread	1 Slice	35	100	1	18	3
French Or Vienna Bread	1 Loaf	454	1270	18	230	43
French Salad Dressing, Localor	1 Tbsp	16	25	2	2	0
French Salad Dressing, Regular	1 Tbsp	16	85	9	1	0
French Toast, Home Recipe	1 Slice	65	155	7	17	6
Fried Pie, Apple	1 Pie	85	255	14	31	2
Fried Pie, Cherry	1 Pie	85	250	14	32	2
Froot Loops Cereal	1 oz	28.35	110	1	25	2
Fruit Cocktail,Cnnd,Heavysyrup	1 Cup	255	185	0	48	1
Fruit Cocktail,Cnnd,Juice Pack	1 Cup	248	115	0	29	1
Fruit Punch Drink, Canned	6 fl oz	190	85	0	22	0
Fruitcake,Dark, From recipe	1 Cake	1361	5185	228	783	74
Fruitcake,Dark, From recipe	1 Piece	43	165	7	25	2
Fudge, Chocolate, Plain	1 oz	28.35	115	3	21	1
Garlic Powder	1 Tsp	2.8	10	0	2	0
Gelatin Dessert, Prepared	1/2 Cup	120	70	0	17	2
Gelatin, Dry	1 Envelp	7	25	0	0	6
Gin,Rum,Vodka,Whisky 80-Proof	1.5 fl oz	42	95	0	0	0
Gin,Rum,Vodka,Whisky 86-Proof	1.5 fl oz	42	105	0	0	0
Gin,Rum,Vodka,Whisky 90-Proof	1.5 fl oz	42	110	0	0	0
Ginger Ale	12 fl oz	366	125	0	32	0
Gingerbread Cake, From Mix	1 Cake	570	1575	39	291	18
Gingerbread Cake, From Mix	1 Piece	63	175	4	32	2
Golden Grahams Cereal	1 oz	28.35	110	1	24	2
Graham Cracker, Plain	2 Crackr	14	60	1	11	1
Grape Drink, Canned	6 fl oz	187	100	0	26	0
Grape Juice, Canned	1 Cup	253	155	0	38	1
Grape Soda	12 fl oz	372	180	0	46	0
Grapefrt Jce,Frzn,Cncn,Unswten	6 fl oz	207	300	1	72	4
Grapefrt Jce,Frzn,Dltd,Unswten	1 Cup	247	100	0	24	1
Grapefruit Juice, Canned,Swtnd	1 Cup	250	115	0	28	1
Grapefruit Juice, Canned,Unswt	1 Cup	247	95	0	22	1
Grapefruit Juice, Raw	1 Cup	247	95	0	23	1
Grapefruit, Canned, Syrup Pack	1 Cup	254	150	0	39	1
Grapefruit, Raw, Pink	1/2 Frut	120	40	0	10	1
Grapefruit, Raw, White	1/2 Frut	120	40	0	10	1
Grapejce,Frzn,Concen,Swtnd,W/C	6 fl oz	216	385	1	96	1
Grapejce,Frzn,Dilutd,Swtnd,W/C	1 Cup	250	125	0	32	0
Grape-Nuts Cereal	1 oz	28.35	100	0	23	3
Grapes, European, Raw, Thompsn	10 Grape	50	35	0	9	0
Grapes, European, Raw, Tokay	10 Grape	57	40	0	10	0
Gravy And Turkey, Frozen	5 oz	142	95	4	7	8
Great Northn Beans,Dry,Ckd,Drn	1 Cup	180	210	1	38	14
Ground Beef, Broiled, Lean	3 oz	85	230	16	0	21
Ground Beef, Broiled, Regular	3 oz	85	245	18	0	20
Gum Drops	1 oz	28.35	100	0	25	0
Haddock, Breaded, Fried	3 oz	85	175	9	7	17
Half And Half, Cream	1 Cup	242	315	28	10	7
Half And Half, Cream	1 Tbsp	15	20	2	1	0
Halibut, Broiled, Butter,Lemju	3 oz	85	140	6	0	20
Hamburger, 4oz Patty	1 Sandwh	174	445	21	38	25
Hamburger, Regular	1 Sandwh	98	245	11	28	12
Hard Candy	1 oz	28.35	110	0	28	0
Herring, Pickled	3 oz	85	190	13	0	17
Hollandaise Sce, W/ H2o,Frm Mx	1 Cup	259	240	20	14	5
Honey	1 Cup	339	1030	0	279	1
Honey	1 Tbsp	21	65	0	17	0
Honey Nut Cheerios Cereal	1 oz	28.35	105	1	23	3
Honeydew Melon, Raw	1/10 Mel	129	45	0	12	1
Ice Cream, Vanlla, Regulr 11%	1/2 Galn	1064	2155	115	254	38
Ice Cream, Vanlla, Regulr 11%	1 Cup	133	270	14	32	5
Ice Cream, Vanlla, Regulr 11%	3 fl oz	50	100	5	12	2
Ice Cream, Vanlla, Rich 16% Ft	1/2 Gal	1188	2805	190	256	33
Ice Cream, Vanlla, Rich 16% Ft	1 Cup	148	350	24	32	4
Ice Cream, Vanlla, Soft Serve	1 Cup	173	375	23	38	7
Ice Milk, Vanilla, 4% Fat	1/2 Gal	1048	1470	45	232	41
Ice Milk, Vanilla, 4% Fat	1 Cup	131	185	6	29	5
Ice Milk, Vanilla,Softserv 3%	1 Cup	175	225	5	38	8
Imitation Creamers, Liquid Frz	1 Tbsp	15	20	1	2	0
Imitation Creamers, Powdered	1 Tsp	2	10	1	1	0
Imitation Whipped Topping,Frzn	1 Cup	75	240	19	17	1
Imitation Whipped Topping,Frzn	1 Tbsp	4	15	1	1	0
Imitatn Sour Dressing	1 Cup	235	415	39	11	8
Imitatn Sour Dressing	1 Tbsp	12	20	2	1	0
Imitatn Whipd Toping,Pressrzd	1 Cup	70	185	16	11	1
Imitatn Whipd Toping,Pressrzd	1 Tbsp	4	10	1	1	0
Imitatn Whipd Toping,Pwdrd,Prp	1 Cup	80	150	10	13	3
Imitatn Whipd Toping,Pwdrd,Prp	1 Tbsp	4	10	0	1	0
Italian Bread	1 Loaf	454	1255	4	256	41
Italian Bread	1 Slice	30	85	0	17	3
Italian Salad Dressing,Localor	1 Tbsp	15	5	0	2	0
Italian Salad Dressing,Regular	1 Tbsp	15	80	9	1	0
Jams And Preserves	1 Tbsp	20	55	0	14	0
Jams And Preserves	1 Pkt	14	40	0	10	0
Jellies	1 Tbsp	18	50	0	13	0
Jellies	1 Pkt	14	40	0	10	0
Jelly Beans	1 oz	28.35	105	0	26	0
Jerusalem-Artichoke, Raw	1 Cup	150	115	0	26	3
Kale, Cooked From Frozen	1 Cup	130	40	1	7	4
Kale, Cooked From Raw	1 Cup	130	40	1	7	2
Kiwifruit, Raw	1 Kiwi	76	45	0	11	1
Kohlrabi, Cooked, Drained	1 Cup	165	50	0	11	3
Lamb, Rib, Roasted, Lean + Fat	3 oz	85	315	26	0	18
Lamb, Rib, Roasted, Lean Only	2 oz	57	130	7	0	15
Lamb,Chops,Arm,Braised,Lean	1.7 oz	48	135	7	0	17
Lamb,Chops,Arm,Braised,Lean+Ft	2.2 oz	63	220	15	0	20
Lamb,Chops,Loin,Broil,Lean	2.3 oz	64	140	6	0	19
Lamb,Chops,Loin,Broil,Lean+Fat	2.8 oz	80	235	16	0	22
Lamb,Leg,Roasted, Lean Only	2.6 oz	73	140	6	0	20
Lamb,Leg,Roasted, Lean+ Fat	3 oz	85	205	13	0	22
Lard	1 Cup	205	1850	205	0	0
Lard	1 Tbsp	13	115	13	0	0
Lemon Juice, Canned	1 Cup	244	50	1	16	1
Lemon Juice, Canned	1 Tbsp	15	5	0	1	0
Lemon Juice, Raw	1 Cup	244	60	0	21	1
Lemon Juice,Frzn,Single-Strngh	6 fl oz	244	55	1	16	1
Lemon Meringue Pie	1 Pie	840	2140	86	317	31
Lemon Meringue Pie	1 Piece	140	355	14	53	5
Lemonade,Concen,Frzen,Diluted	6 fl oz	185	80	0	21	0
Lemonade,Concentrate,Frz,Undil	6 fl oz	219	425	0	112	0
Lemon-Lime Soda	12 fl oz	372	155	0	39	0
Lemons, Raw	1 Lemon	58	15	0	5	1
Lentils, Dry, Cooked	1 Cup	200	215	1	38	16
Lettuce, Butterhead, Raw,Head	1 Head	163	20	0	4	2
Lettuce, Butterhead, Raw,Leave	1 Leaf	15	0	0	0	0
Lettuce, Crisphead, Raw, Head	1 Head	539	70	1	11	5
Lettuce, Crisphead, Raw,Pieces	1 Cup	55	5	0	1	1
Lettuce, Crisphead, Raw,Wedge	1 Wedge	135	20	0	3	1
Lettuce, Looseleaf	1 Cup	56	10	0	2	1
Light, Coffee Or Table Cream	1 Cup	240	470	46	9	6
Light, Coffee Or Table Cream	1 Tbsp	15	30	3	1	0
Lima Beans, Dry, Cooked,Draned	1 Cup	190	260	1	49	16
Lima Beans,Baby, Frzn,Cked,Drn	1 Cup	180	190	1	35	12
Lima Beans,Thick Seed,Frzn,Ckd	1 Cup	170	170	1	32	10
Lime Juice, Raw	1 Cup	246	65	0	22	1
Lime Juice,Canned	1 Cup	246	50	1	16	1
Limeade,Concen,Frozen,Diluted	6 fl oz	185	75	0	20	0
Limeade,Concentrate,Frzn,Undil	6 fl oz	218	410	0	108	0
Lucky Charms Cereal	1 oz	28.35	110	1	23	3
Macadamia Nuts, Oilrstd,Salted	1 Cup	134	960	103	17	10
Macadamia Nuts, Oilrstd,Salted	1 oz	28.35	205	22	4	2
Macadamia Nuts, Oilrstd,Unsalt	1 Cup	134	960	103	17	10
Macadamia Nuts, Oilrstd,Unsalt	1 oz	28.35	205	22	4	2
Macaroni And Cheese, Canned	1 Cup	240	230	10	26	9
Macaroni And Cheese, Home Rcpe	1 Cup	200	430	22	40	17
Macaroni, Cooked, Firm	1 Cup	130	190	1	39	7
Macaroni, Cooked, Tender, Hot	1 Cup	140	155	1	32	5
Macaroni, Cooked, Tender,Cold	1 Cup	105	115	0	24	4
Malted Milk, Chocolate, Powder	3/4 oz	21	85	1	18	1
Malted Milk,Chocolate, Pwdrppd	1 Servng	265	235	9	29	9
Malted Milk,Natural, Powder	3/4 oz	21	85	2	15	3
Malted Milk,Natural, Pwdr Pprd	1 Servng	265	235	10	27	11
Malt-O-Meal, W/O Salt	1 Cup	240	120	0	26	4
Malt-O-Meal, With Salt	1 Cup	240	120	0	26	4
Mangos, Raw	1 Mango	207	135	1	35	1
Margarine, Imitation 40% Fat	8 oz	227	785	88	1	1
Margarine, Imitation 40% Fat	1 Tbsp	14	50	5	0	0
Margarine, Regulr,Hard,80% Fat	1/2 Cup	113	810	91	1	1
Margarine, Regulr,Hard,80% Fat	1 Tbsp	14	100	11	0	0
Margarine, Regulr,Hard,80% Fat	1 Pat	5	35	4	0	0
Margarine, Regulr,Soft,80% Fat	8 oz	227	1625	183	1	2
Margarine, Regulr,Soft,80% Fat	1 Tbsp	14	100	11	0	0
Margarine, Spread,Hard,60% Fat	1/2 Cup	113	610	69	0	1
Margarine, Spread,Hard,60% Fat	1 Tbsp	14	75	9	0	0
Margarine, Spread,Hard,60% Fat	1 Pat	5	25	3	0	0
Margarine, Spread,Soft,60% Fat	8 oz	227	1225	138	0	1
Margarine, Spread,Soft,60% Fat	1 Tbsp	14	75	9	0	0
Marshmallows	1 oz	28.35	90	0	23	1
Mayonnaise Type Salad Dressing	1 Tbsp	15	60	5	4	0
Mayonnaise, Imitation	1 Tbsp	15	35	3	2	0
Mayonnaise, Regular	1 Tbsp	14	100	11	0	0
Melba Toast, Plain	1 Piece	5	20	0	4	1
Milk Chocolate Candy, Plain	1 oz	28.35	145	9	16	2
Milk Chocolate Candy,W/ Almond	1 oz	28.35	150	10	15	3
Milk Chocolate Candy,W/ Penuts	1 oz	28.35	155	11	13	4
Milk Chocolate Candy,W/ Rice C	1 oz	28.35	140	7	18	2
Milk, Lofat, 1%, Added Solids	1 Cup	245	105	2	12	9
Milk, Lofat, 1%, No Addedsolid	1 Cup	244	100	3	12	8
Milk, Lofat, 2%, Added Solids	1 Cup	245	125	5	12	9
Milk, Lofat, 2%, No Addedsolid	1 Cup	244	120	5	12	8
Milk, Skim, Added Milk Solids	1 Cup	245	90	1	12	9
Milk, Skim, No Added Milksolid	1 Cup	245	85	0	12	8
Milk, Whole, 3.3% Fat	1 Cup	244	150	8	11	8
Minestrone Soup, Canned	1 Cup	241	80	3	11	4
Miso	1 Cup	276	470	13	65	29
Mixed Grain Bread	1 Loaf	454	1165	17	212	45
Mixed Grain Bread	1 Slice	25	65	1	12	2
Mixed Grain Bread, Toasted	1 Slice	23	65	1	12	2
Mixed Nuts W/ Peants,Dry,Saltd	1 oz	28.35	170	15	7	5
Mixed Nuts W/ Peants,Dry,Unslt	1 oz	28.35	170	15	7	5
Mixed Nuts W/ Peants,Oil,Saltd	1 oz	28.35	175	16	6	5
Mixed Nuts W/ Peants,Oil,Unslt	1 oz	28.35	175	16	6	5
Molasses, Cane, Blackstrap	2 Tbsp	40	85	0	22	0
Mozzarella Cheese, Whole Milk	1 oz	28.35	80	6	1	6
Mozzarella Chese,Skim, Lomoist	1 oz	28.35	80	5	1	8
Muenster Cheese	1 oz	28.35	105	9	0	7
Mushroom Gravy, Canned	1 Cup	238	120	6	13	3
Mushrooms, Canned, Drnd,W/Salt	1 Cup	156	35	0	8	3
Mushrooms, Cooked, Drained	1 Cup	156	40	1	8	3
Mushrooms, Raw	1 Cup	70	20	0	3	1
Mustard Greens, Cooked, Draned	1 Cup	140	20	0	3	3
Mustard, Prepared, Yellow	1 Tsp	5	5	0	0	0
Nature Valley Granola Cereal	1 oz	28.35	125	5	19	3
Nectarines, Raw	1 Nectrn	136	65	1	16	1
Nonfat Dry Milk, Instantized	1 Envlpe	91	325	1	47	32
Nonfat Dry Milk, Instantized	1 Cup	68	245	0	35	24
Noodles, Chow Mein, Canned	1 Cup	45	220	11	26	6
Noodles, Egg, Cooked	1 Cup	160	200	2	37	7
Oatmeal Bread	1 Loaf	454	1145	20	212	38
Oatmeal Bread	1 Slice	25	65	1	12	2
Oatmeal Bread, Toasted	1 Slice	23	65	1	12	2
Oatmeal W/ Raisins Cookies	4 Cookie	52	245	10	36	3
Oatmeal,Ckd,Instnt,Flvrd,Fortf	1 Pkt	164	160	2	31	5
Oatmeal,Ckd,Instnt,Plain,Fortf	1 Pkt	177	105	2	18	4
Oatmeal,Ckd,Rg,Qck,Inst,W/Osal	1 Cup	234	145	2	25	6
Oatmeal,Ckd,Rg,Qck,Inst,W/Salt	1 Cup	234	145	2	25	6
Ocean Perch, Breaded, Fried	1 Fillet	85	185	11	7	16
Okra Pods, Cooked	8 Pods	85	25	0	6	2
Olive Oil	1 Cup	216	1910	216	0	0
Olive Oil	1 Tbsp	14	125	14	0	0
Olives, Canned, Green	4 Medium	13	15	2	0	0
Olives, Canned, Ripe, Mission	3 Small	9	15	2	0	0
Onion Powder	1 Tsp	2.1	5	0	2	0
Onion Rings, Breaded,Frzn,Prpd	2 Rings	20	80	5	8	1
Onion Soup, Dehydratd, Prepred	1 Pkt	184	20	0	4	1
Onion Soup, Dehydrtd, Unprpred	1 Pkt	7	20	0	4	1
Onions, Raw, Chopped	1 Cup	160	55	0	12	2
Onions, Raw, Cooked, Drained	1 Cup	210	60	0	13	2
Onions, Raw, Sliced	1 Cup	115	40	0	8	1
Onions, Spring, Raw	6 Onion	30	10	0	2	1
Orange + Grapefruit Juce,Cannd	1 Cup	247	105	0	25	1
Orange Juice, Canned	1 Cup	249	105	0	25	1
Orange Juice, Chilled	1 Cup	249	110	1	25	2
Orange Juice, Raw	1 Cup	248	110	0	26	2
Orange Juice,Frozen Concentrte	6 fl oz	213	340	0	81	5
Orange Juice,Frzn,Cncn,Diluted	1 Cup	249	110	0	27	2
Orange Soda	12 fl oz	372	180	0	46	0
Oranges, Raw	1 Orange	131	60	0	15	1
Oranges, Raw, Sections	1 Cup	180	85	0	21	2
Oregano	1 Tsp	1.5	5	0	1	0
Oysters, Breaded, Fried	1 Oyster	45	90	5	5	5
Oysters, Raw	1 Cup	240	160	4	8	20
Pancakes, Buckwheat, From Mix	1 Pancak	27	55	2	6	2
Pancakes, Plain, From Mix	1 Pancak	27	60	2	8	2
Pancakes, Plain, Home Recipe	1 Pancak	27	60	2	9	2
Papayas, Raw	1 Cup	140	65	0	17	1
Paprika	1 Tsp	2.1	5	0	1	0
Parmesan Cheese, Grated	1 Cup	100	455	30	4	42
Parmesan Cheese, Grated	1 Tbsp	5	25	2	0	2
Parmesan Cheese, Grated	1 oz	28.35	130	9	1	12
Parsley, Freeze-Dried	1 Tbsp	0.4	0	0	0	0
Parsley, Raw	10 Sprig	10	5	0	1	0
Parsnips, Cooked, Drained	1 Cup	156	125	0	30	2
Pasterzd Proces Cheese, Swiss	1 oz	28.35	95	7	1	7
Pasterzd Proces Cheese,Americn	1 oz	28.35	105	9	0	6
Pasterzd Proces Chese Food,Amr	1 oz	28.35	95	7	2	6
Pasterzd Proces Chese Spred,Am	1 oz	28.35	80	6	2	5
Pea Beans, Dry, Cooked,Drained	1 Cup	190	225	1	40	15
Pea, Green, Soup, Canned	1 Cup	250	165	3	27	9
Peach Pie	1 Pie	945	2410	101	361	24
Peach Pie	1 Piece	158	405	17	60	4
Peaches, Canned, Heavy Syrup	1 Cup	256	190	0	51	1
Peaches, Canned, Heavy Syrup	1 Half	81	60	0	16	0
Peaches, Canned, Juice Pack	1 Cup	248	110	0	29	2
Peaches, Canned, Juice Pack	1 Half	77	35	0	9	0
Peaches, Dried	1 Cup	160	380	1	98	6
Peaches, Dried,Cooked,Unswetnd	1 Cup	258	200	1	51	3
Peaches, Frozen,Swetned,W/Vitc	10 oz	284	265	0	68	2
Peaches, Frozen,Swetned,W/Vitc	1 Cup	250	235	0	60	2
Peaches, Raw	1 Peach	87	35	0	10	1
Peaches, Raw, Sliced	1 Cup	170	75	0	19	1
Peanut Butter	1 Tbsp	16	95	8	3	5
Peanut Butter Cookie,Home Recp	4 Cookie	48	245	14	28	4
Peanut Oil	1 Cup	216	1910	216	0	0
Peanut Oil	1 Tbsp	14	125	14	0	0
Peanuts, Oil Roasted, Salted	1 Cup	145	840	71	27	39
Peanuts, Oil Roasted, Salted	1 oz	28.35	165	14	5	8
Peanuts, Oil Roasted, Unsalted	1 Cup	145	840	71	27	39
Peanuts, Oil Roasted, Unsalted	1 oz	28.35	165	14	5	8
Pears, Canned, Heavy Syrup	1 Cup	255	190	0	49	1
Pears, Canned, Heavy Syrup	1 Half	79	60	0	15	0
Pears, Canned, Juice Pack	1 Cup	248	125	0	32	1
Pears, Canned, Juice Pack	1 Half	77	40	0	10	0
Pears, Raw, Bartlett	1 Pear	166	100	1	25	1
Pears, Raw, Bosc	1 Pear	141	85	1	21	1
Pears, Raw, D'anjou	1 Pear	200	120	1	30	1
Peas, Edible Pod, Cooked,Drned	1 Cup	160	65	0	11	5
Peas, Green,Cnnd,Drnd, W/ Salt	1 Cup	170	115	1	21	8
Peas, Green,Cnnd,Drnd,W/O Salt	1 Cup	170	115	1	21	8
Peas, Split, Dry, Cooked	1 Cup	200	230	1	42	16
Peas,Grn, Frozen Cooked,Draned	1 Cup	160	125	0	23	8
Pecan Pie	1 Pie	825	3450	189	423	42
Pecan Pie	1 Piece	138	575	32	71	7
Pecans, Halves	1 Cup	108	720	73	20	8
Pecans, Halves	1 oz	28.35	190	19	5	2
Pepper, Black	1 Tsp	2.1	5	0	1	0
Peppers, Hot Chili, Raw, Green	1 Pepper	45	20	0	4	1
Peppers, Hot Chili, Raw, Red	1 Pepper	45	20	0	4	1
Peppers, Sweet, Cooked, Green	1 Pepper	73	15	0	3	0
Peppers, Sweet, Cooked, Red	1 Pepper	73	15	0	3	0
Peppers, Sweet, Raw, Green	1 Pepper	74	20	0	4	1
Peppers, Sweet, Raw, Red	1 Pepper	74	20	0	4	1
Pepper-Type Soda	12 fl oz	369	160	0	41	0
Pickles, Cucumber, Dill	1 Pickle	65	5	0	1	0
Pickles, Cucumber, Fresh Pack	2 Slices	15	10	0	3	0
Pickles, Cucumber, Swt Gherkin	1 Pickle	15	20	0	5	0
Piecrust, From Mix	2 Crust	320	1485	93	141	20
Piecrust,From Home Recipe	1 Shell	180	900	60	79	11
Pine Nuts	1 oz	28.35	160	17	5	3
Pineapple Juice, Canned,Unswtn	1 Cup	250	140	0	34	1
Pineapple, Canned, Heavy Syrup	1 Cup	255	200	0	52	1
Pineapple, Canned, Heavy Syrup	1 Slice	58	45	0	12	0
Pineapple, Canned, Juice Pack	1 Cup	250	150	0	39	1
Pineapple, Canned, Juice Pack	1 Slice	58	35	0	9	0
Pineapple, Raw, Diced	1 Cup	155	75	1	19	1
Pineapple-Grapefruit Juicedrnk	6 fl oz	187	90	0	23	0
Pinto Beans,Dry,Cooked,Drained	1 Cup	180	265	1	49	15
Pistachio Nuts	1 oz	28.35	165	14	7	6
Pita Bread	1 Pita	60	165	1	33	6
Pizza, Cheese	1 Slice	120	290	9	39	15
Plantains, Cooked	1 Cup	154	180	0	48	1
Plantains, Raw	1 Plantn	179	220	1	57	2
Plums, Canned, Heavy Syrup	1 Cup	258	230	0	60	1
Plums, Canned, Heavy Syrup	3 Plums	133	120	0	31	0
Plums, Canned, Juice Pack	1 Cup	252	145	0	38	1
Plums, Canned, Juice Pack	3 Plums	95	55	0	14	0
Plums, Raw, 1-1/2-In Diam	1 Plum	28	15	0	4	0
Plums, Raw, 2-1/8-In Diam	1 Plum	66	35	0	9	1
Popcorn, Air-Popped, Unsalted	1 Cup	8	30	0	6	1
Popcorn, Popped, Veg Oil,Saltd	1 Cup	11	55	3	6	1
Popcorn, Sugar Syrup Coated	1 Cup	35	135	1	30	2
Popsicle	1 Popcle	95	70	0	18	0
Pork Chop, Loin, Broil, Lean	2.5 oz	72	165	8	0	23
Pork Chop, Loin, Broil, Len+Ft	3.1 oz	87	275	19	0	24
Pork Chop, Loin,Panfry, Lean	2.4 oz	67	180	11	0	19
Pork Chop, Loin,Panfry,Lean+Ft	3.1 oz	89	335	27	0	21
Pork Fresh Ham, Roastd, Lean	2.5 oz	72	160	8	0	20
Pork Fresh Ham, Roastd,Lean+Ft	3 oz	85	250	18	0	21
Pork Fresh Rib, Roastd, Lean	2.5 oz	71	175	10	0	20
Pork Fresh Rib, Roastd,Lean+Ft	3 oz	85	270	20	0	21
Pork Shoulder, Braisd, Lean	2.4 oz	67	165	8	0	22
Pork Shoulder, Braisd,Lean+Fat	3 oz	85	295	22	0	23
Pork, Cured, Bacon, Regul,Cked	3 Slice	19	110	9	0	6
Pork, Cured, Bacon,Canadn,Cked	2 Slice	46	85	4	1	11
Pork, Cured, Ham, Canned,Roast	3 oz	85	140	7	0	18
Pork, Cured, Ham, Rosted,Lean	2.4 oz	68	105	4	0	17
Pork, Cured, Ham, Rosted,Ln+Ft	3 oz	85	205	14	0	18
Pork, Link, Cooked	1 Link	13	50	4	0	3
Pork, Luncheon Meat,Canned	2 Slices	42	140	13	1	5
Pork, Luncheon Meat,Choppd Ham	2 Slices	42	95	7	0	7
Pork, Luncheon Meat,Ckd Ham,Ln	2 Slices	57	75	3	1	11
Pork, Luncheon Meat,Ckd Ham,Rg	2 Slices	57	105	6	2	10
Potato Chips	10 Chips	20	105	7	10	1
Potato Salad Made W/ Mayonnais	1 Cup	250	360	21	28	7
Potatoes, Au Gratin, From Mix	1 Cup	245	230	10	31	6
Potatoes, Au Gratin, Home Recp	1 Cup	245	325	19	28	12
Potatoes, Baked Flesh Only	1 Potato	156	145	0	34	3
Potatoes, Baked With Skin	1 Potato	202	220	0	51	5
Potatoes, Boiled, Peeled After	1 Potato	136	120	0	27	3
Potatoes, Boiled, Peeled Befor	1 Potato	135	115	0	27	2
Potatoes, Hashed Brown,Fr Frzn	1 Cup	156	340	18	44	5
Potatoes, Mashed,Frm Dehydrted	1 Cup	210	235	12	32	4
Potatoes, Mashed,Recpe,Mlk+Mar	1 Cup	210	225	9	35	4
Potatoes, Mashed,Recpe,W/ Milk	1 Cup	210	160	1	37	4
Potatoes, Scalloped, From Mix	1 Cup	245	230	11	31	5
Potatoes, Scalloped, Home Recp	1 Cup	245	210	9	26	7
Potatoes,French-Frd,Frzn,Fried	10 Strip	50	160	8	20	2
Potatoes,French-Frd,Frzn,Oven	10 Strip	50	110	4	17	2
Pound Cake, Commercial	1 Loaf	500	1935	94	257	26
Pound Cake, Commercial	1 Slice	29	110	5	15	2
Pound Cake, From Home Recipe	1 Loaf	514	2025	94	265	33
Pound Cake, From Home Recipe	1 Slice	30	120	5	15	2
Pretzels, Stick	10 Pretz	3	10	0	2	0
Pretzels, Twisted, Dutch	1 Pretz	16	65	1	13	2
Pretzels, Twisted, Thin	10 Pretz	60	240	2	48	6
Product 19 Cereal	1 oz	28.35	110	0	24	3
Provolone Cheese	1 oz	28.35	100	8	1	7
Prune Juice, Canned	1 Cup	256	180	0	45	2
Prunes, Dried	5 Large	49	115	0	31	1
Prunes, Dried, Cooked,Unswtned	1 Cup	212	225	0	60	2
Pudding, Choc, Cooked From Mix	1/2 Cup	130	150	4	25	4
Pudding, Choc, Instant, Fr Mix	1/2 Cup	130	155	4	27	4
Pudding, Chocolate,Canned	5 oz	142	205	11	30	3
Pudding, Rice, From Mix	1/2 Cup	132	155	4	27	4
Pudding, Tapioca, Canned	5 oz	142	160	5	28	3
Pudding, Tapioca, From Mix	1/2 Cup	130	145	4	25	4
Pudding, Vanilla, Canned	5 oz	142	220	10	33	2
Pudding, Vnlla,Cooked From Mix	1/2 Cup	130	145	4	25	4
Pudding, Vnlla,Instant Frm Mix	1/2 Cup	130	150	4	27	4
Pumpernickel Bread	1 Loaf	454	1160	16	218	42
Pumpernickel Bread	1 Slice	32	80	1	16	3
Pumpernickel Bread, Toasted	1 Slice	29	80	1	16	3
Pumpkin And Squash Kernels	1 oz	28.35	155	13	5	7
Pumpkin Pie	1 Pie	910	1920	102	223	36
Pumpkin Pie	1 Piece	152	320	17	37	6
Pumpkin, Canned	1 Cup	245	85	1	20	3
Pumpkin, Cooked From Raw	1 Cup	245	50	0	12	2
Quiche Lorraine	1 Slice	176	600	48	29	13
Radishes, Raw	4 Radish	18	5	0	1	0
Raisin Bran, Kellogg's	1 oz	28.35	90	1	21	3
Raisin Bran, Post	1 oz	28.35	85	1	21	3
Raisin Bread	1 Loaf	454	1260	18	239	37
Raisin Bread	1 Slice	25	65	1	13	2
Raisin Bread, Toasted	1 Slice	21	65	1	13	2
Raisins	1 Cup	145	435	1	115	5
Raisins	1 Packet	14	40	0	11	0
Raspberries, Frozen, Sweetened	10 oz	284	295	0	74	2
Raspberries, Frozen, Sweetened	1 Cup	250	255	0	65	2
Raspberries, Raw	1 Cup	123	60	1	14	1
Red Kidney Beans, Dry, Canned	1 Cup	255	230	1	42	15
Refried Beans, Canned	1 Cup	290	295	3	51	18
Relish, Sweet	1 Tbsp	15	20	0	5	0
Rhubarb, Cooked, Added Sugar	1 Cup	240	280	0	75	1
Rice Krispies Cereal	1 oz	28.35	110	0	25	2
Rice, Brown, Cooked	1 Cup	195	230	1	50	5
Rice, White, Cooked	1 Cup	205	225	0	50	4
Rice, White, Instant, Cooked	1 Cup	165	180	0	40	4
Rice, White, Parboiled, Cooked	1 Cup	175	185	0	41	4
Rice, White, Parboiled, Raw	1 Cup	185	685	1	150	14
Rice, White, Raw	1 Cup	185	670	1	149	12
Ricotta Cheese, Part Skim Milk	1 Cup	246	340	19	13	28
Ricotta Cheese, Whole Milk	1 Cup	246	430	32	7	28
Roast Beef Sandwich	1 Sandwh	150	345	13	34	22
Rolls, Dinner, Commercial	1 Roll	28	85	2	14	2
Rolls, Dinner, Home Recipe	1 Roll	35	120	3	20	3
Rolls, Frankfurter + Hamburger	1 Roll	40	115	2	20	3
Rolls, Hard	1 Roll	50	155	2	30	5
Rolls, Hoagie Or Submarine	1 Roll	135	400	8	72	11
Root Beer	12 fl oz	370	165	0	42	0
Rye Bread, Light	1 Loaf	454	1190	17	218	38
Rye Bread, Light	1 Slice	25	65	1	12	2
Rye Bread, Light, Toasted	1 Slice	22	65	1	12	2
Rye Wafers, Whole-Grain	2 Wafers	14	55	1	10	1
Safflower Oil	1 Cup	218	1925	218	0	0
Safflower Oil	1 Tbsp	14	125	14	0	0
Salami, Cooked Type	2 Slices	57	145	11	1	8
Salami, Dry Type	2 Slices	20	85	7	1	5
Salmon, Baked, Red	3 oz	85	140	5	0	21
Salmon, Canned, Pink, W/ Bones	3 oz	85	120	5	0	17
Salmon, Smoked	3 oz	85	150	8	0	18
Salt	1 Tsp	5.5	0	0	0	0
Saltines	4 Crackr	12	50	1	9	1
Sandwich Spread, Pork, Beef	1 Tbsp	15	35	3	2	1
Sandwich Type Cookie	4 Cookie	40	195	8	29	2
Sardines, Atlntc,Cnned,Oil,Drn	3 oz	85	175	9	0	20
Sauerkraut, Canned	1 Cup	236	45	0	10	2
Scallops, Breaded, Frzn,Reheat	6 Scalop	90	195	10	10	15
Seaweed, Kelp, Raw	1 oz	28.35	10	0	3	0
Seaweed, Spirulina, Dried	1 oz	28.35	80	2	7	16
Self-Rising Flour, Unsifted	1 Cup	125	440	1	93	12
Semisweet Chocolate	1 Cup	170	860	61	97	7
Sesame Seeds	1 Tbsp	8	45	4	1	2
Shakes, Thick, Chocolate	10 oz	283	335	8	60	9
Shakes, Thick, Vanilla	10 oz	283	315	9	50	11
Sheetcake W/O Frstng,recipe	1 Cake	777	2830	108	434	35
Sheetcake,W/ Whfrstng,recipe	1 Cake	1096	4020	129	694	37
Sheetcake,W/ Whfrstng,recipe	1 Piece	121	445	14	77	4
Sheetcake,W/O Frstng,recipe	1 Piece	86	315	12	48	4
Sherbet, 2% Fat	1/2 Gal	1542	2160	31	469	17
Sherbet, 2% Fat	1 Cup	193	270	4	59	2
Shortbread Cookie, Commercial	4 Cookie	32	155	8	20	2
Shortbread Cookie, Home Recipe	2 Cookie	28	145	8	17	2
Shredded Wheat Cereal	1 oz	28.35	100	1	23	3
Shrimp, Canned, Drained	3 oz	85	100	1	1	21
Shrimp, French Fried	3 oz	85	200	10	11	16
Snack Cakes,Devils Food,Cremfl	Sm Cake	28	105	4	17	1
Snack Cakes,Sponge Creme Fllng	Sm Cake	42	155	5	27	1
Snack Type Crackers	1 Crackr	3	15	1	2	0
Snap Bean,Cnnd,Drnd,Green,Salt	1 Cup	135	25	0	6	2
Snap Bean,Cnnd,Drnd,Grn,Nosalt	1 Cup	135	25	0	6	2
Snap Bean,Cnnd,Drnd,Yllw, Salt	1 Cup	135	25	0	6	2
Snap Bean,Cnnd,Drnd,Yllw,Nosal	1 Cup	135	25	0	6	2
Snap Bean,Frz,Ckd,Drnd,Green	1 Cup	135	35	0	8	2
Snap Bean,Frz,Ckd,Drnd,Yellow	1 Cup	135	35	0	8	2
Snap Bean,Raw,Ckd,Drnd,Green	1 Cup	125	45	0	10	2
Snap Bean,Raw,Ckd,Drnd,Yellow	1 Cup	125	45	0	10	2
Sour Cream	1 Cup	230	495	48	10	7
Sour Cream	1 Tbsp	12	25	3	1	0
Soy Sauce	1 Tbsp	18	10	0	2	2
Soybean Oil, Hydrogenated	1 Cup	218	1925	218	0	0
Soybean Oil, Hydrogenated	1 Tbsp	14	125	14	0	0
Soybean-Cottonseed Oil, Hydrgn	1 Cup	218	1925	218	0	0
Soybean-Cottonseed Oil, Hydrgn	1 Tbsp	14	125	14	0	0
Soybeans, Dry, Cooked, Drained	1 Cup	180	235	10	19	20
Spaghetti, Cooked, Firm	1 Cup	130	190	1	39	7
Spaghetti, Cooked, Tender	1 Cup	140	155	1	32	5
Spaghetti, Tom Sauce Chee,Hmrp	1 Cup	250	260	9	37	9
Spaghetti, Tom Sauce Chees,Cnd	1 Cup	250	190	2	39	6
Spaghetti,Meatballs,Tomsa,Hmrp	1 Cup	248	330	12	39	19
Spaghetti,Meatballs,Tomsac,Cnd	1 Cup	250	260	10	29	12
Special K Cereal	1 oz	28.35	110	0	21	6
Spinach Souffle	1 Cup	136	220	18	3	11
Spinach, Canned, Drnd,W/ Salt	1 Cup	214	50	1	7	6
Spinach, Canned, Drnd,W/O Salt	1 Cup	214	50	1	7	6
Spinach, Cooked Fr Frzen, Drnd	1 Cup	190	55	0	10	6
Spinach, Cooked From Raw, Drnd	1 Cup	180	40	0	7	5
Spinach, Raw	1 Cup	55	10	0	2	2
Squash, Summer, Cooked, Draind	1 Cup	180	35	1	8	2
Squash, Winter, Baked	1 Cup	205	80	1	18	2
Strawberries, Frozen, Sweetend	10 oz	284	275	0	74	2
Strawberries, Frozen, Sweetend	1 Cup	255	245	0	66	1
Strawberries, Raw	1 Cup	149	45	1	10	1
Sugar Cookie, From Refrig Dogh	4 Cookie	48	235	12	31	2
Sugar Frosted Flakes, Kellogg	1 oz	28.35	110	0	26	1
Sugar Smacks Cereal	1 oz	28.35	105	1	25	2
Sugar, Brown, Pressed Down	1 Cup	220	820	0	212	0
Sugar, Powdered, Sifted	1 Cup	100	385	0	100	0
Sugar, White, Granulated	1 Cup	200	770	0	199	0
Sugar, White, Granulated	1 Tbsp	12	45	0	12	0
Sugar, White, Granulated	1 Pkt	6	25	0	6	0
Sunflower Oil	1 Cup	218	1925	218	0	0
Sunflower Oil	1 Tbsp	14	125	14	0	0
Sunflower Seeds	1 oz	28.35	160	14	5	6
Super Sugar Crisp Cereal	1 oz	28.35	105	0	26	2
Sweet (Dark) Chocolate	1 oz	28.35	150	10	16	1
Sweetened Condensed Milk Cnnd	1 Cup	306	980	27	166	24
Sweetpotatoes, Baked, Peeled	1 Potato	114	115	0	28	2
Sweetpotatoes, Boiled W/O Peel	1 Potato	151	160	0	37	2
Sweetpotatoes, Candied	1 Piece	105	145	3	29	1
Sweetpotatoes, Canned, Mashed	1 Cup	255	260	1	59	5
Sweetpotatoes, Cnned, Vac Pack	1 Piece	40	35	0	8	1
Swiss Cheese	1 oz	28.35	105	8	1	8
Syrup, Chocolate Flavored Thin	2 Tbsp	38	85	0	22	1
Syrup, Chocolate Flvred, Fudge	2 Tbsp	38	125	5	21	2
Table Syrup (Corn And Maple)	2 Tbsp	42	122	0	32	0
Taco	1 Taco	81	195	11	15	9
Tahini	1 Tbsp	15	90	8	3	3
Tangerine Juice, Canned,Swtned	1 Cup	249	125	0	30	1
Tangerines, Canned, Light Syrp	1 Cup	252	155	0	41	1
Tangerines, Raw	1 Tangrn	84	35	0	9	1
Tartar Sauce	1 Tbsp	14	75	8	1	0
Tea, Brewed	8 fl oz	240	0	0	0	0
Tea, Instant,Preprd,Unsweetend	8 fl oz	241	0	0	1	0
Tea,Instant,Prepard,Sweetened	8 fl oz	262	85	0	22	0
Toaster Pastries	1 Pastry	54	210	6	38	2
Tofu	1 Piece	120	85	5	3	9
Tomato Juice, Canned W/O Salt	1 Cup	244	40	0	10	2
Tomato Juice, Canned With Salt	1 Cup	244	40	0	10	2
Tomato Paste, Canned W/O Salt	1 Cup	262	220	2	49	10
Tomato Paste, Canned With Salt	1 Cup	262	220	2	49	10
Tomato Puree, Canned W/O Salt	1 Cup	250	105	0	25	4
Tomato Puree, Canned With Salt	1 Cup	250	105	0	25	4
Tomato Sauce, Canned With Salt	1 Cup	245	75	0	18	3
Tomato Soup W/ Water, Canned	1 Cup	244	85	2	17	2
Tomato Soup With Milk, Canned	1 Cup	248	160	6	22	6
Tomato Veg Soup, Dehyd,Prepred	1 Pkt	189	40	1	8	1
Tomatoes, Canned, S+L, W/ Salt	1 Cup	240	50	1	10	2
Tomatoes, Canned, S+L,W/O Salt	1 Cup	240	50	1	10	2
Tomatoes, Raw	1 Tomato	123	25	0	5	1
Tortillas, Corn	1 Tortla	30	65	1	13	2
Total Cereal	1 oz	28.35	100	1	22	3
Trix Cereal	1 oz	28.35	110	0	25	2
Trout, Broiled, W/ Buttr,Lemju	3 oz	85	175	9	0	21
Tuna Salad	1 Cup	205	375	19	19	33
Tuna, Cannd, Drnd,Oil,Chk,Lght	3 oz	85	165	7	0	24
Tuna, Cannd, Drnd,Watr, White	3 oz	85	135	1	0	30
Turkey Ham, Cured Turkey Thigh	2 Slices	57	75	3	0	11
Turkey Loaf, Breast Meat W/O C	2 Slices	42	45	1	0	10
Turkey Loaf, Breast Meat, W/ C	2 Slices	42	45	1	0	10
Turkey Patties, Brd,Battd,Frid	1 Patty	64	180	12	10	9
Turkey Roast, Frzn,Lght+Drk,Ck	3 oz	85	130	5	3	18
Turkey, Roasted, Dark Meat	4 Pieces	85	160	6	0	24
Turkey, Roasted, Light + Dark	1 Cup	140	240	7	0	41
Turkey, Roasted, Light + Dark	3 Pieces	85	145	4	0	25
Turkey, Roasted, Light Meat	2 Pieces	85	135	3	0	25
Turnip Greens, Cked Frm Frozen	1 Cup	164	50	1	8	5
Turnip Greens, Cooked From Raw	1 Cup	144	30	0	6	2
Turnips, Cooked, Diced	1 Cup	156	30	0	8	1
Vanilla Wafers	10 Cooke	40	185	7	29	2
Veal Cutlet, Med Fat,Brsd,Brld	3 oz	85	185	9	0	23
Veal Rib, Med Fat, Roasted	3 oz	85	230	14	0	23
Vegetable Beef Soup, Canned	1 Cup	244	80	2	10	6
Vegetable Juice Cocktail, Cnnd	1 Cup	242	45	0	11	2
Vegetables, Mixed, Canned	1 Cup	163	75	0	15	4
Vegetables, Mixed, Cked Fr Frz	1 Cup	182	105	0	24	5
Vegetarian Soup, Canned	1 Cup	241	70	2	12	2
Vienna Bread	1 Slice	25	70	1	13	2
Vienna Sausage	1 Sausag	16	45	4	0	2
Vinegar And Oil Salad Dressing	1 Tbsp	16	70	8	0	0
Vinegar, Cider	1 Tbsp	15	0	0	1	0
Waffles, From Home Recipe	1 Waffle	75	245	13	26	7
Waffles, From Mix	1 Waffle	75	205	8	27	7
Walnuts, Black, Chopped	1 Cup	125	760	71	15	30
Walnuts, Black, Chopped	1 oz	28.35	170	16	3	7
Walnuts, English, Pieces	1 Cup	120	770	74	22	17
Walnuts, English, Pieces	1 oz	28.35	180	18	5	4
Water Chestnuts, Canned	1 Cup	140	70	0	17	1
Watermelon, Raw	1 Piece	482	155	2	35	3
Watermelon, Raw, Diced	1 Cup	160	50	1	11	1
Wheat Bread	1 Loaf	454	1160	19	213	43
Wheat Bread	1 Slice	25	65	1	12	2
Wheat Bread, Toasted	1 Slice	23	65	1	12	3
Wheat Flour, All-Purpose,Siftd	1 Cup	115	420	1	88	12
Wheat Flour, All-Purpose,Unsif	1 Cup	125	455	1	95	13
Wheat, Thin Crackers	4 Crackr	8	35	1	5	1
Wheaties Cereal	1 oz	28.35	100	0	23	3
Whipped Topping, Pressurized	1 Cup	60	155	13	7	2
Whipped Topping, Pressurized	1 Tbsp	3	10	1	0	0
Whipping Cream, Unwhiped,Heavy	1 Cup	238	820	88	7	5
Whipping Cream, Unwhiped,Heavy	1 Tbsp	15	50	6	0	0
Whipping Cream, Unwhiped,Light	1 Cup	239	700	74	7	5
Whipping Cream, Unwhiped,Light	1 Tbsp	15	45	5	0	0
White Bread	1 Loaf	454	1210	18	222	38
White Bread Crumbs, Soft	1 Cup	45	120	2	22	4
White Bread Cubes	1 Cup	30	80	1	15	2
White Bread, Slice 18 Per Loaf	1 Slice	25	65	1	12	2
White Bread, Slice 22 Per Loaf	1 Slice	20	55	1	10	2
White Bread, Toasted 18 Per	1 Slice	22	65	1	12	2
White Bread, Toasted 22 Per	1 Slice	17	55	1	10	2
White Cake W/ Wht Frstng,Comml	1 Cake	1140	4170	148	670	43
White Cake W/ Wht Frstng,Comml	1 Piece	71	260	9	42	3
White Sauce W/ Milk From Mix	1 Cup	264	240	13	21	10
White Sauce, Medium, Home Recp	1 Cup	250	395	30	24	10
Whole-Wheat Bread	1 Loaf	454	1110	20	206	44
Whole-Wheat Bread	1 Slice	28	70	1	13	3
Whole-Wheat Bread, Toasted	1 Slice	25	70	1	13	3
Whole-Wheat Flour,Hrd Wht,Stir	1 Cup	120	400	2	85	16
Whole-Wheat Wafers, Crackers	2 Crackr	8	35	2	5	1
Wine, Dessert	3.5 fl oz	103	140	0	8	0
Wine, Table, Red	3.5 fl oz	102	75	0	3	0
Wine, Table, White	3.5 fl oz	102	80	0	3	0
Yeast, Bakers, Dry, Active	1 Pkg	7	20	0	3	3
Yeast, Brewers, Dry	1 Tbsp	8	25	0	3	3
Yellow Cake W/ Choc Frst,Frmix	1 Cake	1108	3735	125	638	45
Yellow Cake W/ Choc Frst,Frmix	1 Piece	69	235	8	40	3
Yellowcake W/ Chocfrstng,Comml	1 Cake	1108	3895	175	620	40
Yellowcake W/ Chocfrstng,Comml	1 Piece	69	245	11	39	2
Yogurt, W/ Lofat Milk, Plain	8 oz	227	145	4	16	12
Yogurt, W/ Lofat Milk,Fruitflv	8 oz	227	230	2	43	10
Yogurt, W/ Nonfat Milk	8 oz	227	125	0	17	13
Yogurt, W/ Whole Milk	8 oz	227	140	7	11	8