BEANS
(COOKED)
|
| Black-eyed peas (1 cup) |
35.5 |
| Lima (1/2 cup), Fordhook/baby |
16.0/21.2 |
| Navy (1 cup), dried, boiled |
47.9 |
| Peanuts (2 oz.), oil roasted/dry
roasted |
9.8/12.0 |
| Red kidney (1/2 cup) |
20.2 |
| Soybeans (1/2 cup), green,
boiled |
10.0 |
| Split peas (1 cup), boiled |
41.4 |
| Tofu (3 1/2 oz.), raw, firm |
5.4 |
CONDIMENTS
|
| Anchovies (1 oz.) |
0.0 |
| Cocoa (1 Tbsp. Unsweetened) |
2.8 |
| Horseradish (1 tsp.) |
0.5 |
| Mayonnaise (1 Tbsp.) |
0.4 |
|
Mustard: |
|
| Dijon (1 tsp.)
|
0.3 |
| reguIar (1 tsp.)
|
0.3 |
| Pickles (1 medium dill) |
1.4 |
| Soy sauce (1 Tbsp.) |
2.0 |
| Syrup: |
|
| No-Cal
chocolate |
0.0 |
| No Cal
strawberry |
0.0 |
| Vinegar: |
|
| balsamic (1
Tbsp.) |
3.0 |
| cider (1 Tbsp.)
|
0.9 |
| tarragon (1
Tbsp.) |
0.9 |
| wine (1 Tbsp.)
|
0.9 |
| Worcestershire sauce (1
Tbsp.) |
2.7 |
FATS/OILS
|
| Canola |
0.0 trace |
| Olive |
0.0 trace |
| Peanut |
0.0 trace |
| Safflower |
0.0 trace |
| Walnut |
0.0 trace |
FRUIT
|
| Apple, medium (2 3/4") |
21.1 |
| Applesauce, Unsweetened (1/2 cup)
|
13.8 |
| Apricots (3 fresh) |
11.8 |
| Avocado: |
|
| California |
12.0 |
| Florida |
27.1 |
| Banana (1 medium) |
26.7 |
| Blackberries (1 cup) |
18.4 |
| Blueberries (1 cup) |
20.5 |
| Cantaloupe (1 cup, pieces) |
13.4 |
| Cherries (1/2 cup raw, sweet)
|
11.2 |
| Cranberries (1 cup) |
11.0 |
| Grapefruit (1/2, pink) |
9.5 |
| Grapefruit juice (4 oz.) |
11.2 |
| Grapes (1 cup) |
15.8 |
| Honeydew (1/4 cup) |
7.7 |
| Kiwi (1 medium) |
11.3 |
| Lemon (1 medium) |
5.4 |
| Lemon juice (1 Tbsp., fresh) |
1.3 |
| Lemon peel (1 tsp.) |
0.3 |
| Lime juice (1 oz.) |
2.8 |
| Mango (1/2 medium) |
17.1 |
| Olives: |
|
| black (10
olives) |
3.0 |
| green,
pitted |
0.5 |
| Orange (1 medium) |
16.3 |
| Orange rind (1 tsp.) |
0.5 |
| Papaya (1/3 medium) |
9.9 |
| Peach (2 1/2") |
9.7 |
| Pear (3 1/2" ) |
25.1 |
| Pineapple (1 cup) |
19.2 |
| Plum (1 medium) |
8.6 |
| Prunes, cooked (1/2 cup) |
29.8 |
| Raspberries (1 cup) |
14.2 |
| Rhubarb (4 oz.) |
3.5 |
| Stewed peaches (1 cup) |
20.0 |
| Strawberries (1 cup) |
10.5 |
GELATIN
|
| Gelatin |
0.0 |
| Sugar-Free Jell-O (all
flavors) |
0.0 |
GRAINS
|
| Bagel (1) (approx. 2 oz.) |
30.9 |
| Bread: |
|
| pumpernickel (1
slice) |
15.4 |
| whole-wheat (1
slice) |
11.4 |
| Corn muffin (homemade/mix) |
17.0/20.0 |
| Cornmeal (1 cup, cooked) |
25.7 |
| Farina (1 cup reg. cooked) |
27.8 |
| Noodles (1 cup enriched) |
37.3 |
| Oatmeal (1 cup old fash) |
27.8 |
| Pancake (1 buckwheat 1/4 oz. dry
mix) |
21.3 |
| Popcorn (popped, 1 cup) |
4.6 |
| Rice: |
|
| cooked (1 cup
white, enriched) |
49.6 |
| puffed (1 cup
whole) |
19 |
| Soy f lour (1 cup) |
27.1 |
| Waffle from mix, (7") |
27.2 |
HERBS
|
| Allspice (1 tsp.) |
1.4 |
| Basil (1 tsp. ground) |
0.9 |
| Caraway (1 tsp. seeds) |
1.1 |
| Celery (1 tsp.) |
0.8 |
| Cinnamon (1 tsp.) |
1.8 |
| Coriander leaf (1 tsp. dried)
|
0.3 |
| Dill seed (1 tsp.) |
1.2 |
| Garlic clove (1) |
1.0 |
| Ginger root: |
|
| fresh (1 oz.)
|
3.6 |
| ground (1 tsp.)
|
1.3 |
| Saffron (1 tsp.) |
0.5 |
| Tarragon (1 tsp.) |
0.8 |
| Thyme (1 tsp.) |
0.4 |
| Vanilla, double strength (1
tsp.) |
3.0 |
MILK
PRODUCTS
|
| Butter (1/2 cup) |
0.0 |
| Cheese: |
|
| American (1
oz.) |
0.5 |
| Boursin (1 oz.)
|
0.1 |
| Camembert (1
oz.) |
0.1 |
| Cheddar (1 oz.)
|
0.4 |
| cottage, creamed
(1 cup) |
5.6 |
| cottage,
uncreamed (1 cup) |
2.7 |
| cream (1 oz.)
|
0.8 |
| feta (1
oz.) |
1.2 |
| fontina (1
oz.) |
0.4 |
| goat (1
oz.) |
1.0 |
| Jarlsberg (1
oz.) |
1.0 |
| mascarpone (1
oz.) |
0.5 |
| mozzarella (1
oz.) |
0.6 |
| muenster (1 oz.)
|
0.3 |
| Parmesan (1
oz.) |
0.4 |
| provolone (1
oz.) |
0.6 |
| ricotta (1 oz.,
whole/part skim) |
1.0/1.6 |
| Roquefort (1
oz.) |
0.6 |
| Swiss (1
oz.) |
1.0 |
| Cream: |
|
| heavy (1
oz.) |
2.0 |
| light (1 oz.)
|
0.8 |
| sour (1 oz.)
|
1.0 |
| whipped (1
oz.) |
0.8 |
| Half-and-half (1 oz.) |
1.2 |
| Milk (whole, 1 cup) |
11.4 |
| Yogurt: |
|
| plain: lite (1
cup) |
15.0 |
| skim (1 cup)
|
17.4 |
| whole (1
cup) |
10.6 |
NUTS AND
SEEDS
|
| Almond paste (1 oz.) |
12.4 |
| Almonds: |
|
| 1 oz. dried
|
5.8 |
| 12-15 nuts |
2.9 |
| Brazil (4 nuts) |
1.8 |
| Cashews (1 oz.) |
9.3 |
| Coconut (1 piece 2" x 2" x 1/2" )
|
6.9 |
| Grated coconut, unsweetened (1 oz.
dried) |
6.7 |
| Hazelnuts (1 oz.) |
5.0 |
| Macadamia nuts (6 nuts) |
3.9 |
| Mixed (8 12 nuts, oil roasted)
|
6.1 |
| Peanut butter: |
|
| regular (1 oz.)
(avg. of several brands) |
4.0-7.0 |
| sugar-free (1
oz.) (avg of several brands) |
3.0 |
| Peanuts (1 oz. dry roasted) |
6.0 |
| Pecans (10 halves) |
3.5 |
| Pine nuts (Pignoli, 1 oz.) |
4.0 |
| Pistachio (30 nuts, dried) |
4.5 |
| Pumpkin seeds (1 oz./142 seeds,
dried/roasted) |
5.1/3.8 |
| Sesame seeds (1 oz.) |
7.0 |
| Soynuts (1 oz.) |
10.1 |
| Sunflower seeds (1 oz., dried)
|
5.3 |
| Walnuts (8-10 halves) |
6.7 |
| Water chestnuts (1 oz.) |
7.4 |
PROTEIN
(LEAN, WITHOUT SKIN OR BREADING)
|
| Eggs |
0.6 |
| Egg yolk |
0.0-trace |
| Egg white |
0.0-trace |
| Fish |
0.0-trace |
| Meat |
0.0-trace |
| Poultry |
0.0-trace |
SOUPS
|
| Chicken Consomme (1 cup) |
1.8 |
| Chicken Gumbo (1 cup) |
9.2 |
| Clam Stock (1 oz) |
0.6 |
| Cream of Chicken (1 cup) |
9.3 |
| Cream of Mushroom (1 cup) |
9.3 |
| Turkey Rice (1 cup) |
7.2 |
VEGETABLES
|
| Asparagus (6 spears) |
4.0 |
| Bamboo shoots (1 cup) |
4.2 |
| Bean sprouts (1 cup) |
6.2 |
| Beans: |
|
| Green (1/2 cup,
boiled) |
4.9 |
| Yellow or wax
(1/2 cup, boiled) |
3.7 |
| Broccoli (1/2 cup steamed) |
4.3 |
| Brussels sprouts (4, or 1/2
cup) |
6.8 |
| Cabbage (1/2 cup, raw,
shredded) |
1.9 |
| Carrot (7'') |
7.3 |
| Cauliflower (1 cup cooked) |
5.8 |
| Celery (1 stalk, 7 1/2" long)
|
1.5 |
| Chinese Cabbage (1 cup) |
3.0 |
| Cole slaw (4 oz. homemade) |
15.0 |
| Collards (1 cup, boiled,
chopped) |
5.0 |
| Corn (1 ear, 5", yellow) |
28.7 |
| Cucumber (6 slices, 1/8") |
1.5 |
| Dandelion (1/2 cup, boiled,
chopped) |
3.3 |
| Eggplant (diced, 1 cup) |
6.4 |
| Endive (1/2 cup) |
0.8 |
| Kale (1/2 cup) |
3.7 |
| Kohlrabi (2/3 cup, slices,
cooked) |
5.5 |
| Lettuce: |
|
| Boston (2
leaves) |
0.4 |
| Iceberg (1
leaf) |
0.4 |
| Romaine (2
leaves) |
0.7 |
| Mushrooms: |
|
| regular (10 sm
or 4 lg, 1/2 cup pieces) |
1.6 |
| porcini (1
cup) |
4.0 |
| shiitake (4
cooked, 2.2 oz) |
10.3 |
| Mustard greens (1/2 cup, boiled,
chopped) |
1.5 |
| Okra (1/2 cup slices) |
5.8 |
| Onion (1/2 cup chopped) |
5.9 |
| Parsley (1 Tbsp., fresh) |
0.3 |
| Parsnips (1/2 cup slices,
boiled) |
1.9/15.2 |
| Peas (cooked, 1 cup) |
25.0 |
| Peppers: |
|
| green (2
rings) |
1.4 |
| red (dried, 1
oz.) |
5.0 |
| Potato, baked (4 3/4" x 2
1/3") |
21.0 |
| Potato salad (1/2 cup) |
14.0 |
| Pumpkin: |
|
| fresh (1/2 cup
mashed, boiled) |
6.0 |
| canned (1/2
cup) |
9.9 |
| Radish (4 medium) |
0.5 |
| Rutabagas (1 cup) |
13.2 |
| Scallions (1 Tbsp.) |
0.4 |
| Spinach (1/2 cup cooked) |
3.4 |
| Squash: |
|
| summer (1/2 cup
slices, cooked) |
3.5 |
| winter (1/2 cup
cubes, baked) |
8.9 |
| String beans (1 cup |
5.9 |
| Sweet potato (5" x 2", baked) |
30.0 |
| Tomato: |
|
| cooked (1/2
cup |
6.8 |
| juice (1/2
cup) |
5.1 |
| paste (1
oz.) |
5.7 |
| raw (2 1/2",
approx. 4 oz.) |
5.3 |
| sauce (1
oz.) |
2.2 |
| sun dried
(average) |
2.0-5.0 |
| V 8 Juice (5.5 oz. can) |
7.0 |
| Turnips: |
|
| cooked (1
cup |
7.6 |
| greens (1 cup
chopped, cooked) |
6.2 |
SAMPLES OF
CARBOHYRATE-RICH
'FATTENING ITEMS
|
| Apple pie (1 slice, homemade) |
61.0 |
| Apple turnover |
31.1 |
| Banana split |
91.0 |
| Blueberry Muffin (1 average) |
17.0 |
| Brownie (1 average homemade, with
icing) |
12.7 |
| Burrito, bean |
51.9 |
| Cheeseburger (1/4 pounder) |
33.0 |
| Corn bread stuffing (1/4 cup) |
69.0 |
| Devil Dog |
30.0 |
| Donut (1 glazed) |
22.0 |
| Egg roll (1) |
30.0 |
| French toast (2 slices) |
34.0 |
| Hot dog with bun (1) |
24.0 |
| Ice cream soda (1 cup |
49.0 |
| Jam (1 Tbsp. grape) |
15.0 |
| Macaroni and cheese (1 cup |
40.0 |
| Onion rings (fast food order) |
33.5 |
| Pancake (1 buttermilk, plain) |
15.0 |
| Pecan pie (1 piece, homemade) |
41.0 |
| Pizza (1 slice) |
39.1 |
| Pop Tart (frosted, blueberry) |
34.0 |
| Popsicle |
17.0 |
| Roast beef sandwich |
38.8 |
| Shake (medium) average range |
46-65 |
| Sherbet (1/2 cup lemon) |
45.0 |
| Taco, beef |
14.0 |
| Tapioca, cream (1/2 cup) |
22.0 |
| Vanilla shake (1 average) |
50.8 |
| Waffles (1 homemade, plain) |
45.0 |
| Whaler |
64.0 |
|
