Look Up IF Ratings

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Serving size
Almonds, raw1/4 cup64
Avocado, fresh1/2 cup57
Bread, pita, white1 ounce-62
Flaxseed, whole1/4 cup39
Garlic, raw1 Tbsp215
Grouper, baked3 ounces85
Lettuce, romaine1 cup69
Oil, tea seed1 Tbsp73
Wheat germ, Toasted1/4 cup2
Yogurt, Greek, plain, nonfat1 cup-31
Abalone, fried3 ounces23
Abalone, raw3 ounces33
Acerola cherries1/2 cup342
Acerola juice, fresh1/2 cup817
Acorn flour1/3 cup-56
Adzuki beans, canned, sweetened1 cup-705
Adzuki beans, dried1/2 cup-100
Adzuki beans, dried, cooked1 cup-91
Agave nectar1 Tbsp-74
Alfalfa sprouts1/2 cup1
All-Bran Complete Wheat Flakes1 cup100
All-Bran, Extra Fiber1/2 cup10
All-Bran, Original1/2 cup45
Allspice, ground1/2 Tsp-1
Almond butter1/4 cup100
Almond milk, chocolate1 cup-29
Almond milk, vanilla1 cup-7
Almond paste1/4 cup-31
Almonds, blanched1/4 cup71
Almonds, dry-roasted1/4 cup66
Almonds, honey-roasted1/4 cup71
Almonds, oil-roasted1/4 cup77
Alpha-Bits1 cup-64
Alpha-Bits, with marshmallows1 cup-118
Amaranth Flakes1 cup-98
Amaranth leaves, cooked1/2 cup7
Amaranth, uncooked1/3 cup-173
Amp8 ounces-57
Amp, sugar-free8 ounces2
Anchovy, canned in oil, drained3 ounces871
Anchovy, raw3 ounces595
Anise seed1 Tsp0
Antelope, raw3 ounces-95
Antelope, roasted3 ounces-125
Apple and grape juice blend1/2 cup-14
Apple Jacks1 cup-90
Apple juice1/2 cup-12
Apple, grape, and pear juice blend1/2 cup-5
Apple, peeled1/2 cup-10
Apple, with skin1/2 cup-9
Applebee's chicken tenders platter1 serving-303
Applebee's chili1 serving-38
Applebee's coleslaw1 serving-15
Applebee's crunchy onion rings1 serving-724
Applebee's hand battered fish1 serving-23
Apples, dried1/4 cup-49
Applesauce, sweetened1/2 cup-41
Applesauce, unsweetened1/2 cup-15
Apricot nectar1/2 cup-9
Apricots, dried1/4 cup-56
Apricots, fresh1/2 cup2
Apricots, in heavy syrup1/2 cup-47
Apricots, in juice1/2 cup-1
Apricots, in light syrup1/2 cup-22
Apricots, in syrup, drained1/2 cup-14
Arrowroot flour1/3 cup-189
Artichoke, cooked1/2 cup3
Artichoke, Jerusalem, raw1/2 cup-37
Artichoke, raw1/2 cup-2
Arugula, raw1 cup11
Asparagus, canned1/2 cup34
Asparagus, cooked1/2 cup38
Asparagus, raw1 cup21
Aspartame (Equal)1 Packet-5
Bacon bits, meatless3 ounces-78
Bacon grease1 Tbsp-3
Bacon raw3 ounces-90
Bacon, baked3 ounces-67
Bacon, canadian, grilled3 ounces13
Bacon, canadian, uncooked3 ounces-29
Bacon, meatless3 ounces-61
Bacon, microwaved3 ounces-91
Bacon, pan-fried3 ounces-36
Bacon, turkey3 ounces-206
Bagel, cinnamon raisin1 ounce-58
Bagel, egg1 ounce-61
Bagel, oat bran1 ounce-50
Bagel, plain, poppy, or sesame1 ounce-49
Baked beans, canned1 cup-108
Baked beans, canned, vegetarian1 cup-103
Baked beans, canned, with franks1 cup-32
Baked beans, canned, with pork1 cup-89
Baking powder, double acting1 Tsp-1
Bamboo shoots, canned1/2 cup-9
Banana chips, dried1 ounce-132
Banana Nut Crunch1 cup-121
Banana, fresh1/2 cup-38
Barley flour1/3 cup-139
Barley malt flour1/3 cup-173
Barley, hulled1/3 cup-140
Barley, pearled, cooked1 cup-127
Barley, pearled, raw1/3 cup-175
Basic 41 cup-169
Basil, dried1 Tsp3
Basil, fresh1 Tbsp4
Bass, fresh water, raw3 ounces133
Bass, freshwater, baked3 ounces169
Bass, striped, baked3 ounces422
Bass, striped, raw3 ounces329
Bay leaf1 Tsp-1
Bean sprouts (mung)1/2 cup1
Beans, green, canned1/2 cup3
Beans, green, cooked1/2 cup1
Beans, green, frozen1/2 cup1
Beans, green, raw1/2 cup2
Beans, yellow, canned1/2 cup-2
Beans, yellow, cooked1/2 cup-3
Bear, braised3 ounces-211
Beef broth and tomato juice, canned8 ounces-44
Beef tallow1 Tbsp-13
Beef, arm pot roast, braised3 ounces31
Beef, arm pot roast, raw3 ounces11
Beef, blade roast, braised3 ounces27
Beef, blade roast, raw3 ounces10
Beef, bottom round, raw3 ounces17
Beef, bottom round, roasted3 ounces10
Beef, brisket, flat half, braised3 ounces29
Beef, brisket, flat half, raw3 ounces4
Beef, brisket, point half, braised3 ounces23
Beef, brisket, point half, raw3 ounces19
Beef, brisket, whole, braised3 ounces15
Beef, brisket, whole, raw3 ounces8
Beef, eye of round roast, roasted3 ounces23
Beef, eye of round, raw3 ounces23
Beef, filet mignon, broiled3 ounces-26
Beef, flank steak, broiled3 ounces10
Beef, flank steak, raw3 ounces8
Beef, grass-fed, ground, raw3 ounces4
Beef, grass-fed, strip steaks, raw3 ounces24
Beef, ground, 70% lean, baked3 ounces3
Beef, ground, 70% lean, broiled3 ounces1
Beef, ground, 70% lean, browned3 ounces3
Beef, ground, 70% lean, raw3 ounces-6
Beef, ground, 80% lean, baked3 ounces-1
Beef, ground, 80% lean, broiled3 ounces-4
Beef, ground, 80% lean, browned3 ounces-1
Beef, ground, 80% lean, raw3 ounces-5
Beef, ground, 90% lean, baked3 ounces-7
Beef, ground, 90% lean, broiled3 ounces-8
Beef, ground, 90% lean, browned3 ounces-10
Beef, ground, 90% lean, raw3 ounces-6
Beef, ground, 95% lean, baked3 ounces-4
Beef, ground, 95% lean, broiled3 ounces-9
Beef, ground, 95% lean, browned3 ounces-16
Beef, ground, 95% lean, raw3 ounces-6
Beef, heart, raw3 ounces-103
Beef, heart, simmered3 ounces-168
Beef, inside skirt steak, broiled3 ounces25
Beef, kidneys, raw3 ounces-70
Beef, kidneys, simmered3 ounces-230
Beef, liver, braised3 ounces-233
Beef, liver, pan-fried3 ounces-143
Beef, liver, raw3 ounces-8
Beef, mock tender steak, broiled3 ounces2
Beef, outside skirt steak, broiled3 ounces3
Beef, porterhouse steak, broiled3 ounces-13
Beef, porterhouse steak, raw3 ounces-11
Beef, rib eye, broiled3 ounces-5
Beef, rib, large end, broiled3 ounces2
Beef, rib, large end, raw3 ounces3
Beef, rib, large end, roasted3 ounces17
Beef, rib, small end, broiled3 ounces2
Beef, rib, small end, raw3 ounces6
Beef, rib, small end, roasted3 ounces23
Beef, rump steak, grilled3 ounces13
Beef, rump steak, raw3 ounces-9
Beef, shoulder medallion, grilled3 ounces-6
Beef, shoulder medallion, raw3 ounces-10
Beef, shoulder roast, roasted3 ounces26
Beef, shoulder steak, braised3 ounces8
Beef, t-bone steak, broiled3 ounces-18
Beef, t-bone steak, raw3 ounces-13
Beef, tenderloin, broiled3 ounces8
Beef, tenderloin, raw3 ounces8
Beef, tenderloin, roasted3 ounces-8
Beef, thymus, braised3 ounces14
Beef, thymus, raw3 ounces17
Beef, tip round roast, roasted3 ounces21
Beef, tip round, raw3 ounces17
Beef, tongue, raw3 ounces-265
Beef, tongue, simmered3 ounces-17
Beef, top blade roast, broiled3 ounces27
Beef, top blade steak, grilled3 ounces10
Beef, top blade steak, raw3 ounces-5
Beef, top loin steak, broiled3 ounces7
Beef, top loin, raw3 ounces12
Beef, top round roast, braised3 ounces16
Beef, top round roast, broiled3 ounces-1
Beef, top round steak, broiled3 ounces27
Beef, top round, raw3 ounces24
Beef, top sirloin, broiled3 ounces15
Beef, top sirloin, raw3 ounces16
Beef, top sirloin, steak, broiled3 ounces13
Beef, tripe, raw3 ounces-26
Beef, tripe, simmered3 ounces-53
Beef, tri-tip roast, raw3 ounces5
Beef, tri-tip roast, roasted3 ounces10
Beef, tri-tip steak, broiled3 ounces-1
Beet greens, cooked1/2 cup136
Beet greens, raw1 cup63
Beets, canned1/2 cup-6
Beets, cooked1/2 cup-9
Beets, Harvard, canned1/2 cup-47
Beets, pickled, canned1/2 cup-34
Beets, raw1/2 cup-1
Biscuit, multi-grain1 ounce-54
Biscuits, from mix1 ounce-61
Biscuits, refrigerated dough1 ounce-62
Biscuits, refrigerated dough, reduced fat1 ounce-60
Bison, ground, cooked3 ounces2
Bison, ground, raw3 ounces-19
Bison, ribeye, broiled3 ounces21
Bison, ribeye, raw3 ounces27
Bison, shoulder roast, raw3 ounces25
Bison, shoulder roast, roasted3 ounces33
Bison, top round, broiled3 ounces23
Bison, top round, raw3 ounces26
Bison, top sirloin steak, broiled3 ounces22
Bison, top sirloin, raw3 ounces29
Black beans, dried1/2 cup-115
Black beans, dried, cooked1 cup-47
Black turtle beans, canned1 cup-60
Black turtle beans, dried1/2 cup-118
Black turtle beans, dried, cooked1 cup-80
Blackberries, fresh1/2 cup4
Blackberries, frozen1/2 cup-12
Blackberries, in heavy syrup1/2 cup-65
Blackberry juice, canned1/2 cup1
Black-eyed peas, canned 1 cup-69
Black-eyed peas, canned, with pork1 cup-86
Black-eyed peas, dried1/2 cup-78
Black-eyed peas, dried, cooked1 cup-19
Blueberries, dried, sweetened1/4 cup-120
Blueberries, fresh1/2 cup-15
Blueberries, frozen1/2 cup-8
Blueberries, frozen, sweetened1/2 cup-34
Blueberries, in heavy syrup1/2 cup-70
Blueberries, in syrup, drained1/2 cup-65
Blueberries, wild, frozen1/2 cup-3
Blueberry Morning1 cup-146
Bluefish, baked3 ounces439
Bluefish, raw3 ounces343
Boar, wild, raw3 ounces-62
Boar, wild, roasted3 ounces-73
Bologna, beef3 ounces-24
Bologna, lebanon3 ounces13
Bologna, low-fat3 ounces-9
Bologna, pork3 ounces17
Bologna, turkey3 ounces-63
Boysenberries, frozen1/2 cup-4
Boysenberries, in heavy syrup1/2 cup-65
Bran Buds1/2 cup72
Bran Flakes, generic1 cup-46
Bratwurst, pork, cooked3 ounces-47
Brazilnuts1/4 cup170
Bread crumbs, plain1 ounce-91
Bread sticks, plain1 ounce-80
Bread, banana1 ounce-70
Bread, Boston brown1 ounce-40
Bread, cracked wheat1 ounce-42
Bread, egg1 ounce-57
Bread, high protein1 ounce-39
Bread, Italian1 ounce-49
Bread, multi-grain1 ounce-34
Bread, oat bran1 ounce-32
Bread, oat bran, reduced calorie1 ounce-22
Bread, oatmeal1 ounce-50
Bread, oatmeal, reduced calorie1 ounce-40
Bread, pita, whole wheat1 ounce-47
Bread, pumpernickel1 ounce-40
Bread, raisin1 ounce-47
Bread, rice bran1 ounce-34
Bread, rye1 ounce-41
Bread, rye, reduced calorie1 ounce-19
Bread, sourdough1 ounce-59
Bread, sweet (pan dulce)1 ounce-65
Bread, wheat 1 ounce-49
Bread, wheat bran1 ounce-39
Bread, wheat germ1 ounce-47
Bread, wheat, reduced calorie1 ounce-20
Bread, white 1 ounce-53
Bread, white, reduced calorie1 ounce-22
Bread, whole wheat1 ounce-38
Breadfruit, fresh1/2 cup-57
Breakfast drink, orange8 ounces-16
Breakfast drink, orange, low-calorie8 ounces26
Broccoli raab, cooked1/2 cup40
Broccoli raab, raw1/2 cup18
Broccoli, chinese, cooked1/2 cup26
Broccoli, cooked1/2 cup60
Broccoli, frozen1/2 cup39
Broccoli, raw1/2 cup26
Brussels sprouts, cooked1/2 cup40
Brussels sprouts, raw1/2 cup30
Buckwheat1/3 cup-150
Buckwheat flour1/3 cup-100
Buckwheat groats, roasted, cooked1 cup-94
Buckwheat groats, roasted, dry1/3 cup-153
Bulgur, cooked1 cup-84
Bulgur, dry1/3 cup-116
Burbot, baked3 ounces-5
Burbot, raw3 ounces-4
Burdock root, cooked1/2 cup-37
Burdock root, raw1/2 cup-27
Burger King double cheeseburger1 sandwich-171
Burger King onion rings1 large-350
Butter, light1 Tbsp-25
Butter, salted1 Tbsp-44
Butter, unsalted1 Tbsp-44
Butter, whipped1 Tbsp-24
Butterfish, raw3 ounces32
Buttermilk, low fat1 cup-59
Buttermilk, powdered1/4 cup-57
Butternuts1/4 cup-10
Cabbage, chinese, cooked1/2 cup57
Cabbage, chinese, raw1/2 cup30
Cabbage, green, cooked1/2 cup23
Cabbage, green, raw1/2 cup10
Cabbage, red, cooked1/2 cup3
Cabbage, red, raw1/2 cup12
Cabbage, savoy, cooked1/2 cup0
Cabbage, savoy, raw1/2 cup13
Cake, angel food1 ounce-71
Cake, chocolate with chocolate frosting1 ounce-67
Cake, chocolate, unfrosted1 ounce-73
Cake, coffee, cheese1 ounce-53
Cake, coffee, cinnamon crumb1 ounce-39
Cake, fruit1 ounce-70
Cake, pineapple, upside-down1 ounce-63
Cake, pound1 ounce-84
Cake, pound, fat-free1 ounce-83
Cake, shortcake1 ounce-57
Cake, snack, choc. with frosting, low-fat1 ounce-78
Cake, snack, cream-filled, choc. with frosting1 ounce-66
Cake, snack, cream-filled, sponge1 ounce-90
Cake, sponge 1 ounce-87
Cake, white, with coconut frosting1 ounce-88
Cake, white, without frosting1 ounce-72
Cake, yellow, with chocolate frosting1 ounce-73
Cake, yellow, with vanilla frosting1 ounce-75
Cantaloupe, fresh1/2 cup37
Capers1 Tbsp0
Cap'n Crunch1 cup-43
Caraway seed1 Tsp1
Cardamom, ground1/2 Tsp-1
Caribou, raw3 ounces-78
Caribou, roasted3 ounces-101
Carob flour1/3 cup-72
Carp, baked3 ounces47
Carp, raw3 ounces38
Carrot juice, canned1/2 cup212
Carrots, baby, raw1/2 cup78
Carrots, canned1/2 cup79
Carrots, cooked1/2 cup130
Carrots, frozen1/2 cup90
Carrots, raw1/2 cup98
Casaba, fresh1/2 cup-5
Cashew butter1/4 cup72
Cashews, dry-roasted1/4 cup27
Cashews, oil-roasted1/4 cup25
Cashews, raw1/4 cup20
Cassava, raw1/2 cup-136
Catfish, breaded and fried3 ounces43
Catfish, farmed, baked3 ounces10
Catfish, farmed, raw3 ounces8
Catfish, wild, baked3 ounces38
Catfish, wild, raw3 ounces32
Cauliflower, cooked1/2 cup9
Cauliflower, frozen1/2 cup13
Cauliflower, green, cooked1/2 cup12
Cauliflower, green, raw1/2 cup11
Cauliflower, raw1/2 cup9
Caviar, black and red3 ounces2204
Celery root, cooked1/2 cup-12
Celery root, raw1/2 cup-10
Celery seed1 Tsp2
Celery, cooked1/2 cup9
Celery, raw1/2 cup7
Chard, Swiss, cooked1/2 cup121
Chard, Swiss, raw1 cup88
Cheerios1 cup-27
Cheerios, Apple Cinnamon1 cup-86
Cheerios, Frosted1 cup-68
Cheerios, Honey Nut1 cup-62
Cheerios, Multi-grain1 cup-51
Cheerios, Yogurt Burst1 cup-82
Cheese spread, reduced fat1 ounce-21
Cheese, american1 ounce-24
Cheese, american, fat free1 ounce-13
Cheese, American, nonfat or fat free1 ounce-3
Cheese, blue1 ounce-25
Cheese, blue, crumbled1 ounce-25
Cheese, brie1 ounce-20
Cheese, camembert1 ounce-17
Cheese, caraway1 ounce-25
Cheese, cheddar1 ounce-26
Cheese, cheddar, fat free1 ounce-3
Cheese, cheddar, reduced fat1 ounce-7
Cheese, cheddar, reduced fat, shredded1 ounce-7
Cheese, cheddar, shredded1 ounce-26
Cheese, Cheshire1 ounce-27
Cheese, colby1 ounce-25
Cheese, colby, shredded1 ounce-25
Cheese, edam1 ounce-21
Cheese, feta1 ounce-26
Cheese, feta, crumbled1 ounce-26
Cheese, fontina1 ounce-24
Cheese, fontina, shredded1 ounce-24
Cheese, gjetost1 ounce-74
Cheese, goat, hard1 ounce-46
Cheese, goat, semi-soft1 ounce-41
Cheese, goat, soft1 ounce-26
Cheese, gouda1 ounce-23
Cheese, gruyere1 ounce-19
Cheese, gruyere, shredded1 ounce-19
Cheese, limburger1 ounce-17
Cheese, Mexican blend1 ounce-21
Cheese, monterey1 ounce-24
Cheese, monterey, reduced fat1 ounce-21
Cheese, monterey, reduced fat, shredded1 ounce-21
Cheese, monterey, shredded1 ounce-24
Cheese, mozzarella, fat-free1 ounce3
Cheese, mozzarella, fat-free, shredded1 ounce3
Cheese, mozzarella, part skim1 ounce-15
Cheese, mozzarella, whole milk1 ounce-22
Cheese, muenster1 ounce-24
Cheese, muenster, reduced fat1 ounce-16
Cheese, muenster, reduced fat, shredded1 ounce-16
Cheese, muenster, shredded1 ounce-24
Cheese, neufchatel2 Tbsp-35
Cheese, parmesan, fat free, grated1 ounce-38
Cheese, parmesan, grated1 ounce-21
Cheese, parmesan, hard1 ounce-21
Cheese, parmesan, reduced fat, grated1 ounce-16
Cheese, pimento1 ounce-24
Cheese, port de salut1 ounce-16
Cheese, provolone1 ounce-23
Cheese, provolone, reduced fat1 ounce-17
Cheese, provolone, reduced fat, shredded1 ounce-17
Cheese, provolone, shredded1 ounce-23
Cheese, queso anejo1 ounce-27
Cheese, queso anejo, crumbled1 ounce-27
Cheese, queso asadero1 ounce-25
Cheese, queso asadero, shredded1 ounce-25
Cheese, queso blanco1 ounce-31
Cheese, queso chihuahua1 ounce-27
Cheese, queso chihuahua, shredded1 ounce-27
Cheese, queso cotija1 ounce-22
Cheese, queso fresco1 ounce-29
Cheese, queso seco1 ounce-29
Cheese, ricotta, part skim1/2 cup-41
Cheese, ricotta, whole milk1/2 cup-62
Cheese, romano1 ounce-24
Cheese, romano, grated1 ounce-24
Cheese, roquefort1 ounce-25
Cheese, roquefort, crumbled1 ounce-25
Cheese, swiss1 ounce-25
Cheese, swiss, grated1 ounce-25
Cheese, Swiss, nonfat or fat free1 ounce1
Cheese, swiss, reduced fat1 ounce-5
Cheese, swiss, reduced fat, shredded1 ounce-5
Cheese, tilsit1 ounce-23
Cheesecake1 ounce-32
Cheesecake, from mix (no-bake)1 ounce-42
Cherimoya, fresh1/2 cup-30
Cherries, frozen, sweetened1/2 cup-76
Cherries, maraschino1/2 cup-122
Cherries, sour, fresh1/2 cup-3
Cherries, sour, frozen1/2 cup-9
Cherries, sour, in heavy syrup1/2 cup-71
Cherries, sour, in juice1/2 cup-8
Cherries, sour, in light syrup1/2 cup-63
Cherries, sweet, fresh1/2 cup-26
Cherries, sweet, in heavy syrup1/2 cup-64
Cherries, sweet, in juice1/2 cup-38
Cherries, sweet, in light syrup1/2 cup-45
Cherries, sweet, in syrup, drained1/2 cup-43
Cherries, tart, dried, sweetened1/4 cup-143
Chervil, dried1 Tsp0
Chestnuts, boiled1/4 cup-36
Chestnuts, dried1/4 cup-132
Chestnuts, raw1/4 cup-50
Chestnuts, roasted1/4 cup-70
Chex, Corn1 cup-73
Chex, Frosted1 cup-121
Chex, Honey Nut1 cup-147
Chex, Multi-bran1 cup-69
Chex, Rice1 cup-55
Chex, Wheat1 cup-95
Chia seeds1 ounce10
Chicken fat1 Tbsp-16
Chicken, breast, batter-fried3 ounces-48
Chicken, breast, fried3 ounces-43
Chicken, breast, raw3 ounces-19
Chicken, breast, roasted3 ounces-25
Chicken, breast, stewed3 ounces-24
Chicken, dark meat, fried, w/o skin3 ounces-97
Chicken, dark meat, raw, w/o skin3 ounces-50
Chicken, dark meat, roasted, w/o skin3 ounces-78
Chicken, dark meat, stewed, w/o skin3 ounces-71
Chicken, drumstick, batter-fried3 ounces-70
Chicken, drumstick, fried3 ounces-74
Chicken, drumstick, raw3 ounces-78
Chicken, drumstick, roasted3 ounces-59
Chicken, drumstick, stewed3 ounces-58
Chicken, giblets, fried3 ounces-259
Chicken, giblets, simmered3 ounces-152
Chicken, gizzard, raw3 ounces-47
Chicken, gizzard, simmered3 ounces-50
Chicken, ground, cooked3 ounces-57
Chicken, ground, raw3 ounces-53
Chicken, heart, raw3 ounces-604
Chicken, heart, simmered3 ounces-502
Chicken, leg, batter-fried3 ounces-73
Chicken, leg, fried3 ounces-79
Chicken, leg, raw3 ounces-82
Chicken, leg, roasted3 ounces-50
Chicken, leg, stewed3 ounces-67
Chicken, light meat, fried, w/o skin3 ounces-57
Chicken, light meat, raw, w/o skin3 ounces-24
Chicken, light meat, roasted, w/o skin3 ounces-33
Chicken, light meat, stewed, w/o skin3 ounces-27
Chicken, liver pate, canned1 ounce-5
Chicken, liver, pan-fried3 ounces-272
Chicken, liver, raw3 ounces-138
Chicken, liver, simmered3 ounces-274
Chicken, meatless, breaded, fried3 ounces-6
Chicken, nuggets3 ounces-9
Chicken, tenders, baked3 ounces-25
Chicken, thigh, batter-fried3 ounces-76
Chicken, thigh, fried3 ounces-89
Chicken, thigh, raw3 ounces-84
Chicken, thigh, roasted3 ounces-56
Chicken, thigh, stewed3 ounces-69
Chicken, wing, batter-fried3 ounces-80
Chicken, wing, fried3 ounces-93
Chicken, wing, raw3 ounces-48
Chicken, wing, roasted3 ounces-56
Chicken, wing, stewed3 ounces-72
Chickpea flour1/3 cup-40
Chicory greens, raw1 cup43
Chili pepper, banana, raw1/4 cup654
Chili pepper, hot, raw1/4 cup1024
Chili pepper, hot, sun-dried1/4 cup1366
Chili pepper, Hungarian, raw1/4 cup659
Chili pepper, jalapeno, canned1/4 cup479
Chili pepper, jalapeno, raw1/4 cup825
Chili pepper, serrano, raw1/4 cup1556
Chili peppers, green, canned1/4 cup551
Chili peppers, hot, canned1/4 cup701
Chili powder1 Tsp81
Chili with beans, canned1 cup-36
Chinese chicken with vegetables1 cup-29
Chives, dried1 Tsp13
Chives, raw1 Tbsp11
Chocolate soda8 ounces-33
Chocolate, baking, unsweetened1 ounce-36
Chocolate, dark1 ounce-77
Chocolate, extra dark1 ounce-64
Chocolate, milk1 ounce-103
Chocolate, semisweet1 ounce-81
Choplets, vegetarian, Worthington3 ounces-15
Chorizo3 ounces-33
Chow mein, vegetable (without noodles)1 cup-8
Cilantro, dried1 Tsp3
Cilantro, fresh1 Tbsp6
Cinnamon Grahams1 cup-129
Cinnamon Toast Crunch1 cup-91
Cinnamon Toast Crunch, reduced sugar1 cup-72
Cinnamon, ground1/2 Tsp-1
Cisco, raw3 ounces106
Cisco, smoked3 ounces448
Citrus juice drink, from concentrate8 ounces-28
Clam, breaded and fried3 ounces45
Clamato8 ounces-50
Clams, canned, drained3 ounces82
Clams, raw3 ounces44
Clams, steamed3 ounces166
Clementine, fresh1/2 cup-1
Cloves, ground1/2 Tsp-2
Cocoa Krispies1 cup-152
Cocoa Pebbles1 cup-150
Cocoa powder, unsweetened 1 Tbsp-2
Cocoa, from mix8 ounces-93
Cocoa, sugar-free, from mix8 ounces-45
Coconut milk, canned1/2 cup-239
Coconut water8 ounces-18
Coconut water1 cup0
Coconut, dried1/4 cup-100
Coconut, dried, sweetened1/4 cup-77
Coconut, dried, toasted1/4 cup-104
Coconut, raw1/4 cup-56
Cod, Atlantic, baked3 ounces69
Cod, Atlantic, canned3 ounces69
Cod, Atlantic, dried and salted3 ounces225
Cod, Atlantic, raw3 ounces80
Cod, Pacific, baked3 ounces78
Cod, Pacific, raw3 ounces64
Coffee, brewed8 ounces1
Coffee, instant8 ounces0
Coffee, substitute (Postum)8 ounces2
Cola8 ounces-28
Cola, caffeine-free8 ounces-31
Cola, sugar-free8 ounces0
Cola, sugar-free, caffeine-free8 ounces0
Collards, cooked1/2 cup159
Collards, frozen1 cup45
Collards, raw1 cup62
Complete Oat Bran Flakes1 cup109
Conch, baked or broiled3 ounces5
Cone, ice cream, cake1 ounce-112
Cone, ice cream, sugar1 ounce-117
Cookie Crisp1 cup-83
Cookie, animal crackers1 ounce-92
Cookie, brownie1 ounce-68
Cookie, butter1 ounce-111
Cookie, chocolate chip1 ounce-102
Cookie, chocolate chip, reduced-fat1 ounce-99
Cookie, chocolate chip, slice-and-bake1 ounce-88
Cookie, chocolate sandwich1 ounce-86
Cookie, chocolate sandwich, extra filling1 ounce-59
Cookie, chocolate wafer1 ounce-100
Cookie, coconut macaroon (Archway)1 ounce-126
Cookie, devil's food, fat-free (Snackwell)1 ounce-105
Cookie, fig bars1 ounce-86
Cookie, fortune1 ounce-122
Cookie, frosted lemon (Archway)1 ounce-87
Cookie, fruit and honey (Archway)1 ounce-96
Cookie, gingersnap1 ounce-99
Cookie, graham cracker 1 ounce-105
Cookie, graham cracker, chocolate coated1 ounce-135
Cookie, hermit (Archway)1 ounce-97
Cookie, ladyfinger1 ounce-106
Cookie, marshmallow, chocolate coated1 ounce-75
Cookie, molasses 1 ounce-93
Cookie, oatmeal1 ounce-74
Cookie, oatmeal, slice-and-bake1 ounce-73
Cookie, peanut butter1 ounce-64
Cookie, peanut butter sandwich1 ounce-74
Cookie, peanut butter, slice-and-bake1 ounce-72
Cookie, pecan shortbread1 ounce-51
Cookie, raisin1 ounce-81
Cookie, shortbread1 ounce-71
Cookie, sugar 1 ounce-81
Cookie, sugar wafer with cream filling1 ounce-112
Cookie, sugar, slice-and-bake1 ounce-75
Cookie, vanilla sandwich1 ounce-99
Cookie, vanilla wafer1 ounce-82
Cookie, vanilla wafer, reduced fat1 ounce-99
Coriander seed1 Tsp2
Corn bran1/3 cup-2
Corn Flakes1 cup-96
Corn Flakes, Honey Crunch1 cup-145
Corn Flakes, reduced sodium1 cup-141
Corn flour, degermed1/3 cup-186
Corn flour, masa, white (unenriched)1/3 cup-132
Corn flour, masa, white, enriched1/3 cup-119
Corn flour, masa, yellow, enriched1/3 cup-118
Corn flour, whole-grain, white1/3 cup-135
Corn flour, whole-grain, yellow1/3 cup-134
Corn pasta, dry1 ounce-96
Corn Pops1 cup-102
Corn, canned1/2 cup-36
Corn, cooked1/2 cup-76
Corn, creamed, canned1/2 cup-56
Corn, frozen1/2 cup-42
Corn, raw1/2 cup-58
Cornbread1 ounce-79
Corned beef, brisket, cooked3 ounces47
Corned beef, brisket, raw3 ounces39
Cornish hens, raw3 ounces-106
Cornish hens, raw, w/o skin3 ounces-102
Cornish hens, roasted3 ounces-128
Cornish hens, roasted, w/o skin3 ounces-115
Cornmeal, degermed, white1/3 cup-198
Cornmeal, degermed, yellow1/3 cup-197
Cornmeal, self-rising, degermed, white1/3 cup-146
Cornmeal, self-rising, degermed, yellow1/3 cup-146
Cornmeal, whole-grain, white1/3 cup-140
Cornmeal, whole-grain, yellow1/3 cup-139
Cornstarch1/3 cup-216
Cottage cheese, creamed1/2 cup-24
Cottage cheese, fat free1/2 cup-23
Cottage cheese, low fat (1%)1/2 cup-17
Cottage cheese, reduced fat (2%)1/2 cup-21
Couscous, cooked1 cup-98
Couscous, dry1/3 cup-222
Cowpeas, cooked1/2 cup-14
Cowpeas, dried1/2 cup-69
Cowpeas, dried, cooked1 cup-54
Cowpeas, frozen1/2 cup-29
Cowpeas, raw1/2 cup-12
Crab cakes3 ounces137
Crab, blue, canned3 ounces87
Crab, blue, raw3 ounces114
Crab, blue, steamed3 ounces87
Crab, dungeness, raw3 ounces158
Crab, dungeness, steamed3 ounces204
Crab, imitation3 ounces-18
Crab, king, raw3 ounces60
Crab, king, steamed3 ounces197
Crab, queen, raw3 ounces169
Crab, queen, steamed3 ounces212
Cracker Barrel coleslaw1 serving-89
Cracker Barrel fried chicken tenderloin platter1 serving-235
Cracker Barrel macaroni n' cheese1 serving-156
Cracker Barrel onion rings1 serving-551
Cracker, cheese1 ounce-89
Cracker, cheese, with peanut butter filling1 ounce-52
Cracker, matzo, egg1 ounce-114
Cracker, matzo, egg and onion1 ounce-101
Cracker, matzo, plain1 ounce-119
Cracker, matzo, whole-wheat1 ounce-67
Cracker, melba toast, plain1 ounce-91
Cracker, melba toast, rye or pumpernickel1 ounce-90
Cracker, melba toast, wheat1 ounce-80
Cracker, Ritz1 ounce-94
Cracker, Ritz, low sodium1 ounce-77
Cracker, Ritz, with cheese filling1 ounce-64
Cracker, Ritz, with peanut butter filling1 ounce-56
Cracker, rye wafer1 ounce-60
Cracker, rye, crispbread1 ounce-81
Cracker, rye, with cheese filling1 ounce-58
Cracker, saltine1 ounce-106
Cracker, saltine, fat-free1 ounce-114
Cracker, Triscuit1 ounce-78
Cracker, Triscuit, reduced fat1 ounce-88
Cracker, Wheat Thins1 ounce-88
Cracker, Wheat thins, low sodium1 ounce-59
Cracker, Wheat Thins, reduced fat1 ounce-95
Cracker, wheat, with cheese filling1 ounce-67
Cracker, wheat, with peanut butter filling1 ounce-54
Cracklin' Oat Bran1 cup-147
Cranberries, dried, sweetened1/4 cup-98
Cranberries, fresh1/2 cup-2
Cranberry (roman) beans, canned1 cup-48
Cranberry (roman) beans, dried1/2 cup-17
Cranberry (roman) beans, dried, cooked1 cup-25
Cranberry apple juice8 ounces-34
Cranberry cocktail, bottled8 ounces-10
Cranberry cocktail, bottled, low calorie8 ounces32
Cranberry cocktail, from concentrate8 ounces-33
Cranberry juice, unsweetened1/2 cup-22
Cranberry sauce1/2 cup-177
Cranberry-apple juice, low calorie8 ounces32
Cranberry-apricot juice8 ounces-87
Cranberry-grape juice8 ounces-38
Crayfish, farmed, raw3 ounces43
Crayfish, farmed, steamed3 ounces43
Crayfish, wild, raw3 ounces52
Crayfish, wild, steamed3 ounces58
Cream cheese1 ounce-48
Cream cheese, fat free1 ounce-7
Cream cheese, reduced fat1 ounce-30
Cream of Rice, regular, prepared1 cup-78
Cream of tartar1 Tsp-9
Cream of Wheat, flavored, prepared1 cup-136
Cream of Wheat, instant, prepared1 cup-75
Cream of Wheat, regular, prepared1 cup-78
Cream puff, custard filling1 ounce-30
Cream soda8 ounces-51
Cream, half and half1 Tbsp-8
Cream, half and half, fat free1 Tbsp-5
Cream, heavy1 Tbsp-18
Cream, heavy, whipped2 Tbsp-18
Cream, light1 Tbsp-16
Cream, light, whipped2 Tbsp-16
Cream, table1 Tbsp-12
Creamer, liquid, light1 Tbsp-3
Creamer, powdered1 Tsp-11
Creamer, powdered, light1 Tsp-6
Crispix1 cup-65
Crispy Brown Rice1 cup-130
Croaker, Atlantic, breaded and fried3 ounces11
Croaker, Atlantic, raw3 ounces40
Croissant, apple1 ounce-46
Croissant, cheese1 ounce-61
Croissant, plain1 ounce-63
Croutons, plain1 ounce-84
Croutons, seasoned1 ounce-62
Crunchy Bran1 cup-3
Crust, pie, chocolate cookie1 ounce-55
Crust, pie, frozen1 ounce-46
Crust, pie, graham cracker1 ounce-49
Crust, pie, refrigerated1 ounce-92
Crust, pie, vanilla wafer1 ounce-54
Cucumber, peeled1/2 cup1
Cucumber, raw1/2 cup0
Cumin seed1 Tsp1
Currants, black, fresh1/2 cup20
Currants, dried1/4 cup-104
Currants, red, fresh1/2 cup-5
Curry powder1 Tsp116
Curves Fruit & Nut1 cup-135
Cusk, baked3 ounces36
Cusk, raw3 ounces28
Cuttlefish, raw3 ounces56
Cuttlefish, steamed3 ounces125
Dandelion greens, cooked1/2 cup131
Dandelion greens, raw1 cup150
Danish, cheese1 ounce-30
Danish, cinnamon1 ounce-33
Danish, fruit1 ounce-46
Danish, lemon1 ounce-52
Danish, nut1 ounce-34
Dates, medjool1/4 cup-116
Deer, ground, browned3 ounces-60
Deer, ground, raw3 ounces-49
Deer, loin, broiled3 ounces-4
Deer, raw3 ounces-69
Deer, roasted3 ounces-99
Deer, shoulder roast, braised3 ounces-5
Deer, tenderloin, broiled3 ounces1
Deer, top round, broiled3 ounces2
Denny's chicken strips1 serving-277
Denny's coleslaw1 serving-47
Denny's fish fillet, battered and fried1 serving-29
Denny's hash browns1 serving-137
Denny's onion rings1 serving-357
Denny's spaghetti and meatballs1 serving-292
Diced Chik, vegetarian, Worthington3 ounces-16
Dill seed1 Tsp1
Dill, fresh1 Tbsp0
Domino's pizza, pepperoni, thin crust1 piece-111
Domino's pizza, sausage, classic crust1 piece-169
Domino's pizza, sausage, deep dish1 piece-190
Domino's pizza, sausage, thin crust1 piece-114
Doughnut, chocolate, sugared or glazed1 ounce-56
Doughnut, cruller, sugared or glazed1 ounce-65
Doughnut, plain1 ounce-36
Doughnut, plain, chocolate frosted1 ounce-73
Doughnut, plain, sugared or glazed1 ounce-52
Doughnut, wheat, sugared or glazed1 ounce-45
Doughnuts, cream-filled1 ounce-16
Doughnuts, jelly-filled1 ounce-34
Doughnuts, raised, glazed1 ounce-62
Dove, cooked3 ounces-62
Dr. Pepper8 ounces-31
Dressing, Bacon and tomato2 Tbsp-22
Dressing, Blue cheese2 Tbsp-39
Dressing, Blue cheese, fat-free2 Tbsp-24
Dressing, Blue cheese, light2 Tbsp-13
Dressing, Buttermilk, light2 Tbsp-20
Dressing, Caesar2 Tbsp-42
Dressing, Caesar, fat-free2 Tbsp-35
Dressing, Caesar, light2 Tbsp-16
Dressing, Coleslaw2 Tbsp-38
Dressing, Coleslaw, light2 Tbsp-36
Dressing, French 2 Tbsp-21
Dressing, French, fat-free2 Tbsp-28
Dressing, French, light2 Tbsp-17
Dressing, Green goddess2 Tbsp-27
Dressing, Honey mustard2 Tbsp-36
Dressing, Honey mustard, fat-free2 Tbsp-41
Dressing, Honey mustard, light2 Tbsp-14
Dressing, Italian 2 Tbsp-16
Dressing, Italian, fat-free2 Tbsp-6
Dressing, Italian, light2 Tbsp-8
Dressing, Oil and vinegar2 Tbsp-36
Dressing, Peppercorn2 Tbsp-52
Dressing, Poppyseed, creamy2 Tbsp-46
Dressing, Ranch2 Tbsp-41
Dressing, Ranch, light2 Tbsp-19
Dressing, Russian2 Tbsp-41
Dressing, Russian, light2 Tbsp-27
Dressing, Sesame2 Tbsp-36
Dressing, Sweet and Sour2 Tbsp4
Dressing, Thousand Is.2 Tbsp-26
Dressing, Thousand Is., fat-free2 Tbsp-25
Dressing, Thousand Is., light2 Tbsp-3
Drum, freshwater, baked3 ounces48
Drum, freshwater, raw3 ounces38
Duck, duckling, roasted3 ounces-31
Duck, liver, raw3 ounces-29
Duck, meat and skin, raw3 ounces31
Duck, meat and skin, roasted3 ounces26
Duck, meat, roasted3 ounces17
Dulce de leche1 ounce-82
Eclairs, custard filling, chocolate glazed1 ounce-30
Edamame, frozen1/2 cup32
Eel, baked3 ounces41
Eel, raw3 ounces34
Egg, duck2 ounces-147
Egg, goose2 ounces-126
Egg, quail2 ounces-55
Egg, substitute, fat free2 ounces13
Egg, turkey2 ounces-56
Egg, white2 ounces-2
Egg, whole2 ounces-85
Egg, yolk2 ounces-182
Eggplant, cooked1/2 cup-5
Eggplant, raw1/2 cup-2
Elderberries, fresh1/2 cup-6
Elk, ground, browned3 ounces-50
Elk, ground, raw3 ounces-50
Elk, loin, broiled3 ounces-7
Elk, raw3 ounces-65
Elk, roasted3 ounces-77
Elk, round, broiled3 ounces5
Elk, tenderloin, broiled3 ounces-5
Endive, Belgian, raw1/2 cup0
Endive, curly, raw1 cup47
English muffin, cinnamon raisin1 ounce-48
English muffin, mixed grain1 ounce-43
English muffin, plain1 ounce-53
English muffin, wheat1 ounce-39
English muffin, whole wheat1 ounce-26
Epazote, raw1/2 cup3
Espresso1 ounce0
Fava beans, canned1 cup-71
Fava beans, dried1/2 cup-34
Fava beans, dried, cooked1 cup-54
Fennel seed1 Tsp1
Fennel, raw1/2 cup8
Fiber 7 Flakes1 cup-110
Fiber One1/2 cup-11
Fiddlehead ferns, frozen1/2 cup15
Fiddlehead ferns, raw1/2 cup21
Figs, dried1/4 cup-82
Figs, fresh1/2 cup-31
Fish oil, cod liver1 Tbsp1061
Fish oil, herring1 Tbsp688
Fish oil, menhaden1 Tbsp1240
Fish oil, salmon1 Tbsp1944
Fish oil, sardine1 Tbsp1107
Fish sticks, frozen3 ounces-61
Fish sticks, meatless3 ounces-25
Flatfish (flounder and sole), baked3 ounces129
Flatfish (flounder and sole), raw3 ounces106
Flaxseed, ground1/4 cup26
Frankfurter, meatless3 ounces-20
French fries, frozen1/2 cup-51
French toast, frozen1 ounce-38
French toast, homemade1 ounce-30
Frog legs, raw3 ounces3
Froot Loops1 cup-90
Froot Loops, reduced sugar1 cup-71
Frosted Flakes1 cup-151
Frosted Flakes, reduced sugar1 cup-128
Frosted Rice Krispies1 cup-152
Frozen yogurt, chocolate1/2 cup-66
Frozen yogurt, fat free, sugar free1/2 cup-43
Frozen yogurt, vanilla1/2 cup-81
Fruit cocktail, in heavy syrup1/2 cup-49
Fruit cocktail, in juice1/2 cup-20
Fruit cocktail, in light syrup1/2 cup-32
Fruit Harvest, with Berries1 cup-125
Fruit juice drink, low sugar8 ounces-24
Fruit leather, pieces1 ounce-113
Fruit leather, roll1 ounce-108
Fruity Pebbles1 cup-138
Full Throttle8 ounces-59
Garbanzo beans (chickpeas), canned1 cup-82
Garbanzo beans (chickpeas), dried1/2 cup-83
Garbanzo beans (chickpeas), dried, cooked1 cup-70
Garlic powder1/2 Tsp468
Gatorade8 ounces-4
Gefiltefish, sweet recipe3 ounces32
Ginger ale8 ounces-18
Ginger root, raw1 Tbsp387
Ginger, ground1/2 Tsp248
Ginkgo nuts, canned1/4 cup-15
Goat, raw3 ounces-29
Goat, roasted3 ounces-40
Golden Crisp1 cup-117
Golden Grahams1 cup-116
Goose, liver pate (foie gras)3 ounces-71
Goose, liver pate, smoked, canned1 ounce-24
Goose, meat and skin, raw3 ounces61
Goose, meat and skin, roasted3 ounces38
Goose, meat, raw3 ounces15
Goose, meat, roasted3 ounces19
Gooseberries, fresh1/2 cup-3
Gooseberries, in light syrup1/2 cup-49
Granola, homemade1/2 cup-92
Granola, Kellogg's Low Fat1/2 cup-82
Granola, Kellogg's Low Fat, Raisins 1/2 cup-96
Granola, Nature Valley Low Fat, Fruit1/2 cup-166
Granola, Quaker 100% Nat. Low Fat, Raisins1/2 cup-90
Granola, Quaker Oats and Honey1/2 cup-113
Granola, Sun Country with Almonds1/2 cup-150
Grape drink, canned8 ounces-40
Grape juice1/2 cup-30
Grape juice drink, canned8 ounces-34
Grape leaves, raw1/2 cup25
Grape soda8 ounces-35
Grapefruit juice1/2 cup-7
Grapefruit juice, fresh1/2 cup-3
Grapefruit juice, sweetened1/2 cup-17
Grapefruit, canned, in juice1/2 cup-6
Grapefruit, canned, in light syrup1/2 cup-33
Grapefruit, red 1/2 cup9
Grapefruit, white1/2 cup1
Grape-Nuts1/2 cup-152
Grapes, fresh1/2 cup-30
Grapes, muscadine1/2 cup-16
Great Grains, Raisin, Date & Pecan1 cup-178
Great northern beans, canned1 cup-111
Great northern beans, dried1/2 cup-72
Great northern beans, dried, cooked1 cup-55
Grits, instant, prepared1 cup-110
Grits, regular, prepared1 cup-102
Grouper, raw3 ounces98
Guanabana nectar1/2 cup-28
Guava nectar1/2 cup-19
Guava, fresh1/2 cup66
Haddock, baked3 ounces81
Haddock, raw3 ounces66
Haddock, smoked3 ounces106
Halibut, baked3 ounces124
Halibut, Greenland, baked3 ounces497
Halibut, Greenland, raw3 ounces388
Halibut, raw3 ounces102
Ham3 ounces-36
Ham and cheese loaf3 ounces16
Ham salad3 ounces-13
Ham sliced, regular3 ounces-22
Ham, canned3 ounces29
Ham, country style3 ounces-78
Ham, honey, smoked3 ounces-16
Ham, sliced, extra lean3 ounces2
Ham, spiral cut, roasted3 ounces-32
Ham, steak3 ounces32
Ham, turkey3 ounces-59
Ham, with water added3 ounces-34
Harvest Burger, Green Giant3 ounces27
Hazelnuts (filberts)1/4 cup125
Headcheese, pork3 ounces18
Heart to Heart1 cup41
Hearts of palm, canned1/2 cup-4
Herring, Atlantic, baked3 ounces796
Herring, Atlantic, kippered3 ounces855
Herring, Atlantic, pickled3 ounces641
Herring, Atlantic, raw3 ounces624
Herring, Pacific, baked3 ounces814
Herring, Pacific, raw3 ounces638
Hickory nuts1/4 cup30
Hominy, white, canned1/2 cup-32
Hominy, yellow, canned1/2 cup-32
Honey1 Tbsp-78
Honey Bunches of Oats, Almonds1 cup-74
Honey Bunches of Oats, Honey Roasted1 cup-91
Honey Nut Clusters1 cup-190
Honey Smacks1 cup-123
Honeycomb1 cup-119
Honeydew, fresh1/2 cup-3
Horseradish, prepared1 Tsp0
Hot dog, beef3 ounces10
Hot dog, beef, low-fat3 ounces12
Hot dog, chicken3 ounces-47
Hot dog, pork3 ounces-18
Hot dog, turkey3 ounces-48
Hummus1/2 cup-27
Hyacinth beans, dried, cooked1 cup-141
Ice cream bar, chocolate covered1 piece-86
Ice cream bar, with crunch coating1 piece-300
Ice cream cone, chocolate covered, with nuts1 piece-167
Ice cream cookie sandwich1 piece-117
Ice cream sandwich1 piece-114
Ice cream sandwich, vanilla, light1 piece-121
Ice cream sandwich, vanilla, light, sugar-free1 piece-107
Ice cream, chocolate1/2 cup-83
Ice cream, chocolate, light1/2 cup-78
Ice cream, chocolate, light, sugar free1/2 cup-90
Ice cream, chocolate, premium1/2 cup-93
Ice cream, soft serve, chocolate1/2 cup-99
Ice cream, soft serve, vanilla1/2 cup-99
Ice cream, soft serve, vanilla, light1/2 cup-73
Ice cream, soft-serve, chocolate, light1/2 cup-86
Ice cream, vanilla1/2 cup-79
Ice cream, vanilla, fat free1/2 cup-73
Ice cream, vanilla, light1/2 cup-97
Ice cream, vanilla, light, sugar free1/2 cup-75
Ice cream, vanilla, premium1/2 cup-158
Iced tea, sugar-free, from mix8 ounces0
Iced tea, sweetened, from mix8 ounces-19
Iced tea, unsweetened, from mix8 ounces0
Italian sausage, cooked3 ounces20
Italian sausage, raw3 ounces23
Jackfruit, fresh1/2 cup-48
Jellyfish, salted3 ounces92
Jicama, cooked1/2 cup-8
Jicama, raw1/2 cup1
Just Right w/ Nuggets1 cup-209
Just Right, Fruit & Nut1 cup-177
Kale, cooked1/2 cup112
Kale, frozen1 cup0
Kale, raw1 cup213
Kamut, cooked1 cup-90
Kamut, uncooked1/3 cup-120
Kashi GoLean1 cup-78
Kashi GoLean Crunch1 cup-130
Kashi Good Friends1 cup-127
Kashi, Puffed1 cup-61
Kashi, Whole Grain Honey Puffs1 cup-103
Kelp, raw1/2 cup7
Kidney beans, canned1 cup-66
Kidney beans, dried1/2 cup-54
Kidney beans, dried, cooked1 cup-60
King Vitamin1 cup-37
Kiwi, fresh1/2 cup17
Kix1 cup-35
Kix, Berry1 cup-80
Knockwurst3 ounces12
Kohlrabi, cooked1/2 cup4
Kohlrabi, raw1/2 cup10
Kumquat, fresh1/2 cup-9
Lamb, domestic, foreshank, braised3 ounces3
Lamb, domestic, foreshank, raw3 ounces-5
Lamb, domestic, leg, raw3 ounces-18
Lamb, domestic, leg, roasted3 ounces-15
Lamb, domestic, loin, broiled3 ounces-29
Lamb, domestic, loin, raw3 ounces-43
Lamb, domestic, loin, roasted3 ounces-43
Lamb, domestic, rib, broiled3 ounces-77
Lamb, domestic, rib, raw3 ounces-73
Lamb, domestic, rib, roasted3 ounces-53
Lamb, domestic, shoulder, braised3 ounces-51
Lamb, domestic, shoulder, broiled3 ounces-31
Lamb, domestic, shoulder, raw3 ounces-44
Lamb, domestic, shoulder, roasted3 ounces-43
Lamb, ground, broiled3 ounces-23
Lamb, ground, raw3 ounces-49
Lambsquarters, cooked1/2 cup175
Lambsquarters, raw1 cup5
Lard1 Tbsp-3
Leeks, cooked1/2 cup68
Leeks, raw1/2 cup116
Lemon grass1/2 cup-20
Lemon juice, bottled1/2 cup8
Lemon juice, fresh1/2 cup17
Lemon peel, fresh1 Tbsp2
Lemon, fresh, without peel1/2 cup9
Lemon, with peel1/2 cup14
Lemonade, from concentrate8 ounces-33
Lemonade, from mix8 ounces2
Lemonade, sugar-free, from mix8 ounces3
Lemon-flavored drink, from mix8 ounces-5
Lemon-lime soda8 ounces-36
Lentils, dried1/2 cup-4
Lentils, dried, cooked1 cup-15
Lettuce, bibb1 cup36
Lettuce, green leaf1 cup42
Lettuce, iceberg1 cup6
Lettuce, radicchio1 cup10
Lettuce, red leaf1 cup34
Life1 cup-64
Life, Cinnamon1 cup-28
Lima beans, canned1 cup-65
Lima beans, cooked1/2 cup-45
Lima beans, fordhook, frozen1/2 cup-29
Lima beans, frozen1/2 cup-52
Lima beans, large, dried1/2 cup-99
Lima beans, large, dried, cooked1 cup-61
Lima beans, raw1/2 cup-29
Lima beans, small, dried1/2 cup-101
Lima beans, small, dried, cooked1 cup-48
Lime juice, bottled1/2 cup2
Lime juice, fresh1/2 cup7
Lime, fresh1/2 cup3
Limeade, from concentrate8 ounces-56
Ling, baked3 ounces37
Ling, raw3 ounces29
Lingcod, baked3 ounces90
Lingcod, raw3 ounces33
Litchis, dried1/4 cup-82
Litchis, fresh1/2 cup-6
Liverwurst3 ounces58
Lo mein, vegetable1 cup-83
Lobster, northern, raw3 ounces102
Lobster, northern, steamed3 ounces117
Lobster, spiny, raw3 ounces49
Lobster, spiny, steamed3 ounces67
Loganberries, frozen1/2 cup-8
Lucky Charms1 cup-62
Lupins, dried1/2 cup22
Lupins, dried, cooked1 cup-16
Macadamia nuts, dry-roasted1/4 cup159
Macadamia nuts, raw1/4 cup155
Macaroni, cooked, enriched1 cup-119
Macaroni, dry, enriched1 ounce-82
Macaroni, vegetable, cooked, enriched1 cup-80
Macaroni, whole-wheat, cooked1 cup-91
Mace, ground1/2 Tsp-1
Mackerel, Atlantic, baked3 ounces510
Mackerel, Atlantic, raw3 ounces810
Mackerel, canned, drained3 ounces465
Mackerel, king, baked3 ounces214
Mackerel, king, raw3 ounces169
Mackerel, Pacific and jack, baked3 ounces683
Mackerel, Pacific and jack, raw3 ounces534
Mackerel, salted3 ounces1663
Mackerel, Spanish, baked3 ounces395
Mackerel, Spanish, raw3 ounces414
Mahimahi, baked3 ounces87
Mahimahi, raw3 ounces69
Maltex, prepared1 cup-92
Mango nectar1/2 cup-7
Mango, fresh1/2 cup4
Mangosteen, in syrup1/2 cup-34
Maple syrup1 Tbsp-58
Margarine, Benecol1 Tbsp23
Margarine, Benecol Light1 Tbsp13
Margarine, Smart Balance Light1 Tbsp-2
Margarine, Smart Balance Omega Plus1 Tbsp33
Margarine, Smart Balance Regular1 Tbsp5
Margarine, tub1 Tbsp45
Margarine-butter blend1 Tbsp-17
Margarine-butter blend, stick, reduced fat1 Tbsp-10
Margarine-butter blend, tub, reduced fat1 Tbsp-5
Marjoram, dried1 Tsp2
Mayonnaise, cholesterol free1 Tbsp-33
Mayonnaise, imitation1 Tbsp-10
Mayonnaise, imitation, cholesterol free1 Tbsp-14
Mayonnaise, imitation, fat-free1 Tbsp-2
Mayonnaise, light1 Tbsp-13
Mayonnaise, olive oil, light1 Tbsp34
Mayonnaise, Sm. Balance Omega Plus Light1 Tbsp15
Mayonnaise, soybean and safflower oil1 Tbsp-60
Mayonnaise, soybean oil (Hellman's)1 Tbsp-37
Mayonnaise, tofu1 Tbsp-11
Maypo, prepared1 cup-68
Meatballs, meatless3 ounces-20
Milk, buttermilk, fluid, whole1 cup-76
Milk, chocolate, low fat (1%)1 cup-109
Milk, chocolate, reduced fat (2%)1 cup-114
Milk, chocolate, whole1 cup-109
Milk, condensed sweetened2 Tbsp-98
Milk, evaporated, fat free1/2 cup-48
Milk, evaporated, whole1/2 cup-70
Milk, fat free (skim)1 cup-52
Milk, goat1 cup-92
Milk, indian buffalo1 cup-127
Milk, low fat (1%)1 cup-60
Milk, powdered, fat free1/3 cup-42
Milk, powdered, whole1/3 cup-46
Milk, reduced fat (2%)1 cup-71
Milk, sheep1 cup-122
Milk, whole1 cup-74
Milkshake, chocolate1 cup-183
Milkshake, vanilla1 cup-159
Millet, cooked1 cup-150
Millet, puffed1 cup-84
Millet, raw1/3 cup-217
Mini-Wheats, Frosted1 cup-169
Mint, fresh (peppermint)1 Tbsp0
Miso2 Tbsp-26
Mixed nuts, dry-roasted1/4 cup61
Mixed nuts, no peanuts, oil-roasted1/4 cup177
Mixed nuts, oil-roasted1/4 cup37
Molasses1 Tbsp-69
Monkfish, raw3 ounces28
Monster8 ounces-27
Moose, raw3 ounces-45
Moose, roasted3 ounces-50
Mortadella3 ounces5
Muesli (Alpen)1/2 cup-168
Muesli (Familia)1/2 cup-193
Muesli, with dried fruit and nuts1/2 cup-118
Mueslix1 cup-63
Muffin, blueberry 1 ounce-75
Muffin, blueberry, low-fat1 ounce-59
Muffin, corn1 ounce-63
Muffin, corn, from mix1 ounce-53
Muffin, oat bran1 ounce-48
Mulberries, fresh1/2 cup-6
Mullet, striped, baked3 ounces83
Mullet, striped, raw3 ounces75
Multigrain Cutlets, Worthington3 ounces-10
Multigrain hot cereal, dry1/3 cup-67
Mung beans, dried1/2 cup-82
Mung beans, dried, cooked1 cup-25
Mushrooms, brown1/2 cup6
Mushrooms, canned1/2 cup-9
Mushrooms, enoki1/2 cup-4
Mushrooms, maitake1/2 cup-5
Mushrooms, oyster1/2 cup-5
Mushrooms, portabella1/2 cup1
Mushrooms, portabella, grilled1/2 cup0
Mushrooms, shiitake1/2 cup-5
Mushrooms, shiitake, cooked1/2 cup-6
Mushrooms, straw, canned1/2 cup-2
Mushrooms, white1/2 cup-3
Mussels, blue, raw3 ounces149
Mussels, blue, steamed3 ounces267
Mustard greens, cooked1/2 cup172
Mustard greens, frozen1 cup33
Mustard greens, raw1 cup59
Mustard, ground1/2 Tsp4
Mustard, prepared1 Tsp2
Natto1/2 cup-36
Navy beans, canned1 cup-108
Navy beans, dried1/2 cup-68
Navy beans, dried, cooked1 cup-51
Nectarine, fresh1/2 cup-13
Non-alcoholic wine8 ounces-5
Noodles, chow mein1 ounce-91
Noodles, egg, cooked1 cup-102
Noodles, egg, dry1 ounce-83
Noodles, mung bean (cellophane), dry1 ounce-127
Noodles, rice, cooked1 cup-150
Noodles, rice, dry1/3 cup-81
Noodles, spinach, cooked1 cup-56
Nopales, cooked1/2 cup-2
Nopales, raw1/2 cup0
Nutmeg, ground1/2 Tsp-3
Nutrition for Women Oatmeal, prepared1 cup-103
Oat Bran Flakes (Health Valley)1 cup-115
Oat bran, cooked1 cup-43
Oat bran, raw1/3 cup-24
Oat flour1/3 cup-103
Oatmeal Crisp, Almond1 cup-196
Oatmeal Crisp, Apple Cinnamon1 cup-177
Oatmeal Crisp, Raisin1 cup-224
Oatmeal Squares1 cup-104
Oatmeal Squares, cinnamon1 cup-110
Oatmeal, instant, dry1/3 cup-79
Oatmeal, instant, flavored, prepared1 cup-106
Oatmeal, instant, prepared1 cup-62
Oatmeal, multigrain, prepared1 cup-94
Oatmeal, regular, dry1/3 cup-69
Oatmeal, regular, prepared1 cup-84
Oats, whole grain1/3 cup-137
Ocean perch, baked3 ounces123
Ocean perch, raw3 ounces102
Octopus, raw3 ounces67
Octopus, steamed3 ounces143
Oil, almond1 Tbsp64
Oil, apricot kernel1 Tbsp34
Oil, avocado1 Tbsp68
Oil, canola1 Tbsp80
Oil, cocoa butter1 Tbsp-40
Oil, coconut1 Tbsp-115
Oil, corn1 Tbsp-50
Oil, corn and canola blend1 Tbsp56
Oil, cottonseed1 Tbsp-94
Oil, Enova1 Tbsp1
Oil, flaxseed1 Tbsp13
Oil, grapeseed1 Tbsp-87
Oil, hazelnut1 Tbsp87
Oil, olive1 Tbsp74
Oil, palm1 Tbsp-28
Oil, palm kernel1 Tbsp-99
Oil, peanut1 Tbsp-3
Oil, poppy seed1 Tbsp-78
Oil, rice bran1 Tbsp-12
Oil, safflower, high linoleic (Hollywood)1 Tbsp-91
Oil, safflower, high oleic (Hain)1 Tbsp79
Oil, sesame1 Tbsp-21
Oil, soybean1 Tbsp-38
Oil, sunflower, high oleic1 Tbsp101
Oil, sunflower, linoleic1 Tbsp-77
Oil, walnut1 Tbsp-25
Oil, wheat germ1 Tbsp-54
Okra, cooked1/2 cup10
Okra, frozen1/2 cup15
Okra, raw1/2 cup9
Olive loaf3 ounces-9
Olives, black1 Tbsp5
Olives, green1 Tbsp7
Onion powder1/2 Tsp25
Onion rings, frozen1/2 cup-37
Onions, cooked1/2 cup240
Onions, dehydrated flakes1 Tsp28
Onions, frozen1/2 cup301
Onions, raw1/2 cup292
Onions, sweet, raw1/2 cup299
Optimum (Nature's Path)1 cup-34
Optimum Slim (Nature's Path)1 cup-97
Orange and grapefruit juice blend1/2 cup-12
Orange drink, canned8 ounces13
Orange juice1/2 cup-3
Orange juice drink8 ounces-46
Orange juice, fresh1/2 cup1
Orange peel, fresh1 Tbsp1
Orange pineapple juice blend1/2 cup-11
Orange soda8 ounces-43
Orange, fresh1/2 cup5
Orange, with peel1/2 cup3
Orange-apricot juice8 ounces-37
Orange-flavored drink, from mix8 ounces-22
Oregano, dried1 Tsp1
Organic Promise, Autumn Wheat1 cup-152
Oysters, canned 3 ounces254
Oysters, eastern, breaded and fried3 ounces246
Oysters, eastern, farmed, baked3 ounces302
Oysters, eastern, farmed, raw3 ounces271
Oysters, eastern, wild, baked3 ounces290
Oysters, eastern, wild, raw3 ounces220
Oysters, eastern, wild, steamed3 ounces345
Oysters, Pacific, raw3 ounces332
Oysters, Pacific, steamed3 ounces673
Pancake, blueberry1 ounce-38
Pancake, buttermilk1 ounce-38
Pancake, whole wheat1 ounce-32
Papaya nectar1/2 cup-28
Papaya, fresh1/2 cup15
Papaya, in heavy syrup, drained1/2 cup-215
Paprika1/2 Tsp5
Parsley, dried1 Tsp2
Parsley, fresh1 Tbsp20
Parsnips, cooked1/2 cup-17
Parsnips, raw1/2 cup-8
Passionfruit juice, purple, fresh1/2 cup-7
Passionfruit juice, yellow, fresh1/2 cup-24
Passionfruit, fresh1/2 cup-18
Pasta, corn, cooked1 cup-121
Pastrami, low-fat3 ounces22
Pastrami, turkey3 ounces-98
Peach nectar1/2 cup-19
Peach, fresh1/2 cup-10
Peaches, dried1/4 cup-76
Peaches, frozen, sweetened1/2 cup-28
Peaches, in heavy syrup1/2 cup-54
Peaches, in juice1/2 cup-22
Peaches, in light syrup1/2 cup-30
Peaches, in syrup, drained1/2 cup-39
Peanut butter, crunchy2 Tbsp18
Peanut butter, reduced fat2 Tbsp-21
Peanut butter, smooth2 Tbsp10
Peanut butter, with omega-32 Tbsp91
Peanut flour, defatted1/3 cup-1
Peanut flour, low fat1/3 cup2
Peanuts, boiled1/4 cup-5
Peanuts, dry-roasted1/4 cup25
Peanuts, oil-roasted1/4 cup9
Peanuts, raw1/4 cup32
Peanuts, spanish, oil-roasted1/4 cup5
Peanuts, spanish, raw1/4 cup13
Peanuts, valencia, oil-roasted1/4 cup6
Peanuts, valencia, raw1/4 cup15
Peanuts, virginia, oil-roasted1/4 cup35
Peanuts, virginia, raw1/4 cup28
Pear nectar1/2 cup-21
Pear, Anjou, green, fresh1/2 cup-16
Pear, Anjou, red, fresh1/2 cup-12
Pear, asian1/2 cup-7
Pear, Bartlett, fresh1/2 cup-14
Pear, Bosc, fresh1/2 cup-16
Pears, dried1/4 cup-114
Pears, in heavy syrup1/2 cup-49
Pears, in juice1/2 cup-26
Pears, in light syrup1/2 cup-31
Pears, in syrup, drained1/2 cup-36
Peas, canned1/2 cup-4
Peas, cooked1/2 cup-3
Peas, frozen1/2 cup9
Peas, pigeon, cooked1/2 cup-18
Peas, pigeon, raw1/2 cup-19
Peas, raw1/2 cup6
Peas, sugar snap, cooked1/2 cup17
Peas, sugar snap, frozen1/2 cup-4
Peas, sugar snap, raw1/2 cup9
Pecans, dry-roasted1/4 cup65
Pecans, oil-roasted1/4 cup45
Pecans, raw1/4 cup46
Pepper, black, ground1/2 Tsp-1
Pepper, cayenne1/2 Tsp254
Pepper, green, cooked1/2 cup25
Pepper, green, frozen1/2 cup11
Pepper, green, raw1/2 cup24
Pepper, green, sauteed1/2 cup43
Pepper, red, cooked1/2 cup87
Pepper, red, frozen1/2 cup32
Pepper, red, raw1/2 cup39
Pepper, red, sauteed1/2 cup61
Pepper, white, ground1/2 Tsp-2
Pepper, yellow, raw1/2 cup52
Pepperoni3 ounces-39
Perch, baked3 ounces89
Perch, raw3 ounces70
Persimmon, fresh1/2 cup-19
Persimmons, dried1/4 cup-51
Pheasant, cooked3 ounces31
Phyllo dough1 ounce-53
Pickle and pimento loaf3 ounces-7
Pie, apple1 ounce-36
Pie, banana cream1 ounce-39
Pie, blueberry1 ounce-35
Pie, Boston cream1 ounce-46
Pie, cherry1 ounce-37
Pie, chocolate cream1 ounce-61
Pie, chocolate mousse, from mix1 ounce-38
Pie, coconut cream1 ounce-41
Pie, coconut custard1 ounce-33
Pie, Dutch apple1 ounce-44
Pie, egg custard1 ounce-24
Pie, fried, cherry1 ounce-40
Pie, fried, fruit1 ounce-39
Pie, fried, lemon1 ounce-40
Pie, lemon meringue1 ounce-63
Pie, mince1 ounce-54
Pie, peach1 ounce-33
Pie, pecan1 ounce-63
Pie, pumpkin, commercial1 ounce-26
Pie, vanilla cream1 ounce-40
Pigeon peas, dried1/2 cup-133
Pigeon peas, dried, cooked1 cup-70
Pig's feet3 ounces-30
Pike, northern, baked3 ounces44
Pike, northern, raw3 ounces35
Pike, walleye, baked3 ounces113
Pike, walleye, raw3 ounces88
Pimento, canned1/2 cup54
Pine nuts, dried1/4 cup-51
Pineapple juice1/2 cup-8
Pineapple juice, from concentrate1/2 cup-26
Pineapple, fresh1/2 cup32
Pineapple, frozen, sweetened1/2 cup-64
Pineapple, in heavy syrup1/2 cup-56
Pineapple, in juice1/2 cup-36
Pineapple, in juice, drained1/2 cup-25
Pineapple, in light syrup1/2 cup-26
Pineapple-grapefruit juice8 ounces0
Pineapple-orange juice8 ounces-63
Pink beans, dried1/2 cup-145
Pink beans, dried, cooked1 cup-91
Pink lemonade, from concentrate8 ounces-36
Pinto beans, canned1 cup-87
Pinto beans, dried1/2 cup-76
Pinto beans, dried, cooked1 cup-43
Pistachios, dry-roasted1/4 cup16
Pistachios, raw1/4 cup19
Pizza Hut pizza, cheese, stuffed crust1 piece-157
Pizza Hut pizza, pepperoni, thin crust1 piece-137
Pizza Hut pizza, sausage, classic crust1 piece-169
Pizza Hut pizza, sausage, deep dish1 piece-190
Pizza Hut pizza, sausage, thin crust1 piece-148
Plantains, fried1/2 cup-127
Plantains, raw1/2 cup-56
Plum, fresh1/2 cup-10
Plums, in heavy syrup1/2 cup-70
Plums, in juice1/2 cup-25
Plums, in light syrup1/2 cup-38
Plums, in syrup, drained1/2 cup-49
Polish sausage, pork3 ounces19
Polish sausage, smoked3 ounces17
Pollock, Atlantic, baked3 ounces223
Pollock, Atlantic, raw3 ounces174
Pollock, walleye, baked3 ounces210
Pollock, walleye, raw3 ounces74
Pomegranate juice, bottled1/2 cup-23
Pomegranate, fresh1/2 cup-27
Pompano, baked3 ounces46
Pompano, raw3 ounces37
Poppy seed1 Tsp-6
Pork sausage, cooked3 ounces-103
Pork sausage, raw3 ounces-93
Pork, chops, center rib (bnless), pan-fried3 ounces-9
Pork, chops, center rib (boneless), braised3 ounces-12
Pork, chops, center rib (boneless), broiled3 ounces-1
Pork, chops, center rib (boneless), raw3 ounces-45
Pork, chops, center rib, braised3 ounces-54
Pork, chops, center rib, broiled3 ounces-30
Pork, chops, center rib, pan-fried3 ounces-58
Pork, chops, center rib, raw3 ounces-18
Pork, chops, sirloin, braised3 ounces-51
Pork, chops, sirloin, broiled3 ounces-45
Pork, chops, sirloin, raw3 ounces-14
Pork, chops, top loin (boneless), braised3 ounces-14
Pork, chops, top loin (boneless), broiled3 ounces-18
Pork, chops, top loin (boneless), pan-fried3 ounces-24
Pork, chops, top loin (boneless), raw3 ounces-16
Pork, dried3 ounces34
Pork, ground, 72% lean, cooked3 ounces-68
Pork, ground, 72% lean, raw3 ounces-62
Pork, ground, 96% lean, cooked3 ounces-49
Pork, ground, 96% lean, raw3 ounces-35
Pork, ground, extra lean, crumbles3 ounces-14
Pork, ground, lean, cooked3 ounces-49
Pork, ground, lean, crumbles3 ounces-47
Pork, ground, lean, raw3 ounces-52
Pork, hocks, pickled3 ounces-32
Pork, loin, whole, braised3 ounces6
Pork, loin, whole, broiled3 ounces-2
Pork, loin, whole, raw3 ounces-36
Pork, loin, whole, roasted3 ounces-17
Pork, ribs, country-style, braised3 ounces-40
Pork, ribs, country-style, raw3 ounces-16
Pork, ribs, country-style, roasted3 ounces-46
Pork, ribs, raw3 ounces-48
Pork, ribs, roasted3 ounces-52
Pork, ribs, spareribs, braised3 ounces-52
Pork, ribs, spareribs, raw3 ounces-474
Pork, ribs, spareribs, roasted3 ounces-64
Pork, tenderloin, broiled3 ounces9
Pork, tenderloin, peppercorn-flavored3 ounces-17
Pork, tenderloin, raw3 ounces-20
Pork, tenderloin, roasted3 ounces-16
Pork, tenderloin, teriyaki-flavored3 ounces-20
Post 100% Bran1/2 cup-49
Potato puffs, frozen1/2 cup-51
Potato, baked1/2 cup-47
Potato, baked, w/o skin1/2 cup-40
Potato, boiled, w/o skin1/2 cup-44
Potato, canned1/2 cup-31
Potato, raw1/2 cup-32
Potato, red, baked1/2 cup-42
Potato, red, raw1/2 cup-32
Potato, russet, baked1/2 cup-48
Potato, russet, raw1/2 cup-41
Potatoes, hash-browned1/2 cup-93
Potatoes, mashed1/2 cup-69
Potatoes, mashed, instant1/2 cup-52
Poultry seasoning1/2 Tsp0
Pout, ocean, baked3 ounces38
Pout, ocean, raw3 ounces30
Powerade8 ounces-10
Prickly pear, fresh1/2 cup-5
Product 191 cup40
Propel8 ounces14
Prune juice1/2 cup-51
Prunes, dried1/4 cup-91
Prunes, stewed1/2 cup-82
Prunes, stewed, with sugar1/2 cup-114
Puffed Rice1 cup-61
Puffed Wheat1 cup-25
Pummelo, fresh1/2 cup4
Pumpkin pie mix, canned1/2 cup-64
Pumpkin pie spice1/2 Tsp-2
Pumpkin seed kernels, dried1/4 cup-68
Pumpkin seeds, whole, roasted1/4 cup-28
Pumpkin, canned1/2 cup168
Pumpkin, cooked1/2 cup49
Pumpkin, raw1/2 cup49
Purslane, cooked1/2 cup-6
Purslane, raw1 cup-3
Quail, cooked3 ounces-113
Quaker Oat Bran Cereal1 cup-71
Quince, fresh1/2 cup-15
Quinoa, uncooked1/3 cup-126
Rabbit, wild, raw3 ounces4
Rabbit, wild, stewed3 ounces22
Radish, oriental, cooked1/2 cup2
Radish, oriental, raw1/2 cup5
Radish, raw1/2 cup4
Raisin Bran1 cup-143
Raisin Bran Crunch1 cup-190
Raisin Nut Bran1 cup-191
Raisins, golden1/4 cup-136
Raisins, seedless1/4 cup-135
Raspberries, fresh1/2 cup0
Raspberries, frozen, sweetened1/2 cup-64
Raspberries, in heavy syrup1/2 cup-65
Red Bull8 ounces-33
Red Bull, sugar-free8 ounces19
Refried beans, canned, fat-free1 cup-74
Refried beans, canned, fat-free1 cup-45
Refried beans, canned, vegetarian1 cup-72
Rhubarb, fresh1/2 cup1
Rhubarb, frozen 1/2 cup3
Rice bran1/3 cup-13
Rice flour, brown1/3 cup-198
Rice flour, white1/3 cup-220
Rice Krispies1 cup-71
Rice milk1 cup-23
Rice, brown, long-grain, cooked1 cup-143
Rice, brown, long-grain, dry1/3 cup-229
Rice, brown, medium-grain, cooked1 cup-162
Rice, brown, medium-grain, dry1/3 cup-243
Rice, white, glutinous, cooked1 cup-125
Rice, white, glutinous, dry1/3 cup-262
Rice, white, long-grain, cooked1 cup-153
Rice, white, long-grain, dry1/3 cup-235
Rice, white, long-grain, instant, cooked1 cup-131
Rice, white, long-grain, instant, dry1/3 cup-117
Rice, white, medium-grain, cooked1 cup-184
Rice, white, medium-grain, dry1/3 cup-244
Rice, white, short-grain, cooked1 cup-188
Rice, white, short-grain, dry1/3 cup-243
Rockfish, Pacific, baked3 ounces177
Rockfish, Pacific, raw3 ounces147
Rockstar8 ounces-51
Rockstar, sugar-free8 ounces12
Roe, baked3 ounces1040
Roe, raw3 ounces813
Roll, cinnamon1 ounce-70
Roll, egg1 ounce-49
Roll, French1 ounce-48
Roll, hamburger or hot dog, low calorie1 ounce-26
Roll, hamburger or hot dog, multi-grain1 ounce-33
Roll, hamburger or hot dog, white1 ounce-55
Roll, kaiser1 ounce-56
Roll, oat bran1 ounce-32
Roll, pumpernickel1 ounce-51
Roll, rye1 ounce-51
Roll, wheat1 ounce-39
Roll, white (brown-and-serve)1 ounce-61
Roll, whole wheat1 ounce-44
Roman Meal, prepared1 cup-80
Root beer8 ounces-31
Rosemary, dried1 Tsp0
Rosemary, fresh1 Tbsp0
Roughy, orange, baked3 ounces62
Roughy, orange, raw3 ounces51
Rutabaga, cooked1/2 cup-4
Rutabaga, raw1/2 cup-3
Rye flour, dark1/3 cup-65
Rye flour, light1/3 cup-114
Rye flour, medium1/3 cup-99
Rye, whole grain1/3 cup-145
Sablefish, baked3 ounces681
Sablefish, raw3 ounces532
Sablefish, smoked3 ounces702
Saffron1 Tsp-1
Sage, ground1/2 Tsp1
Salami, beef3 ounces11
Salami, hard3 ounces-94
Salami, turkey3 ounces-69
Salmon, Atlantic, farmed, baked3 ounces848
Salmon, Atlantic, farmed, raw3 ounces725
Salmon, Atlantic, wild, baked3 ounces489
Salmon, Atlantic, wild, raw3 ounces383
Salmon, chinook, baked3 ounces582
Salmon, chinook, raw3 ounces689
Salmon, chinook, smoked (lox)3 ounces210
Salmon, chum, baked3 ounces330
Salmon, chum, canned, drained3 ounces444
Salmon, chum, raw3 ounces258
Salmon, coho, farmed, baked3 ounces454
Salmon, coho, farmed, raw3 ounces421
Salmon, coho, wild, baked3 ounces439
Salmon, coho, wild, raw3 ounces354
Salmon, coho, wild, steamed3 ounces446
Salmon, pink, baked3 ounces268
Salmon, pink, canned3 ounces407
Salmon, pink, canned, drained3 ounces442
Salmon, pink, raw3 ounces223
Salmon, sockeye, baked3 ounces493
Salmon, sockeye, canned, drained3 ounces516
Salmon, sockeye, raw3 ounces415
Salsify, cooked1/2 cup-28
Salsify, raw1/2 cup-28
Salt1/2 Tsp0
Salt pork3 ounces-50
Sardine, Atlantic, in oil, drained3 ounces435
Sardine, Pacific, in tomato sauce, drained3 ounces344
Sauerkraut, canned1/2 cup4
Sausage patties3 ounces-54
Sausage, meatless3 ounces-48
Sausage, turkey, brown-and-serve3 ounces-103
Sausage, turkey, cooked3 ounces-112
Sausage, turkey, raw3 ounces-108
Scallions, raw1/2 cup152
Scallops, (bay and sea), steamed3 ounces61
Scallops, breaded and fried3 ounces42
Scallops, imitation3 ounces-17
Scallops, raw3 ounces30
Scrapple3 ounces-70
Scup, raw3 ounces194
Sea bass, baked3 ounces334
Sea bass, raw3 ounces262
Sea trout, baked3 ounces14
Sea trout, raw3 ounces11
Semolina flour, enriched1/3 cup-144
Sesame butter (tahini)1/4 cup-20
Sesame seed flour1/3 cup-68
Sesame seeds, hulled1/4 cup-9
Sesame seeds, unhulled1/4 cup-5
Shad, raw3 ounces921
Shallots, raw1/2 cup171
Shark, batter-dipped and fried3 ounces201
Shark, raw3 ounces276
Sheepshead, baked3 ounces23
Sheepshead, raw3 ounces44
Shortening, vegetable1 Tbsp-27
Shredded Wheat1 cup-156
Shredded Wheat n' Bran, spoon-size1 cup-188
Shredded Wheat, Honey Nut1 cup-157
Shrimp, breaded and fried3 ounces28
Shrimp, canned3 ounces219
Shrimp, imitation3 ounces-15
Shrimp, raw3 ounces35
Shrimp, steamed3 ounces76
Small white beans, dried1/2 cup-77
Small white beans, dried, cooked1 cup-56
Smart Start1 cup-58
Smelt, rainbow, baked3 ounces334
Smelt, rainbow, raw3 ounces261
Smoked sausage3 ounces-56
Snail, raw3 ounces52
Snapper, baked3 ounces129
Snapper, raw3 ounces113
Sour cream2 Tbsp-26
Sour cream, fat free2 Tbsp-14
Sour cream, reduced fat2 Tbsp-17
Soy flour, full-fat1/3 cup-17
Soy flour, low-fat1/3 cup7
Soy flour, roasted, full-fat1/3 cup-23
Soy pasta, dry1 ounce-100
Soy sauce (shoyu)1 Tbsp-3
Soy sauce (shoyu), low sodium1 Tbsp-2
Soy sauce (tamari)1 Tbsp-4
Soybeans, cooked1/2 cup-13
Soybeans, dried1/2 cup-19
Soybeans, dried, cooked1 cup-44
Soybeans, dry roasted1 cup-72
Soybeans, roasted1 cup-83
Soyburger3 ounces-4
Soymilk, chocolate, light 1 cup-67
Soymilk, plain, light 1 cup-37
Soymilk, vanilla, light 1 cup-41
Spaghetti, cooked1 cup-124
Spaghetti, dry1 ounce-82
Spaghetti, spinach, cooked1 cup-120
Spaghetti, spinach, dry1 ounce-65
Spaghetti, whole-wheat, cooked1 cup-82
Spaghetti, whole-wheat, dry1 ounce-83
Spearmint, dried1 Tsp0
Spearmint, fresh1 Tbsp0
Special K1 cup-3
Special K, Protein Plus1 cup-43
Spelt, cooked1 cup-142
Spelt, uncooked1/3 cup-144
Spinach raw1 cup74
Spinach, canned1/2 cup241
Spinach, cooked1/2 cup224
Spinach, frozen1/2 cup187
Split peas, dried1/2 cup-81
Split peas, dried, cooked1 cup-68
Spot, baked3 ounces225
Spot, raw3 ounces176
Sprite8 ounces-31
Sprouts, mung bean, canned1/2 cup-4
Sprouts, radish1/2 cup1
Squash, butternut, baked1/2 cup91
Squash, butternut, raw1/2 cup55
Squash, summer, canned1/2 cup1
Squash, summer, cooked1/2 cup0
Squash, summer, frozen1/2 cup-3
Squash, summer, raw1/2 cup2
Squash, winter, baked1/2 cup50
Squid, fried3 ounces216
Squid, raw3 ounces201
Starfruit, fresh1/2 cup4
Stevia1 packet-5
Strawberries, fresh1/2 cup14
Strawberries, frozen1/2 cup8
Strawberries, frozen, sweetened1/2 cup-23
Strawberry-flavored drink, from mix8 ounces-127
Strudel, apple1 ounce-51
Stuffing, bread, from mix1 ounce-6
Stuffing, cornbread, from mix1 ounce-8
Sturgeon, baked3 ounces107
Sturgeon, raw3 ounces84
Sturgeon, smoked3 ounces58
Subway 6" cold cut sub on white bread 1 sandwich-169
Subway 6" roast beef sub on white bread1 sandwich-118
Subway 6" tuna sub on white bread 1 sandwich-11
Sucker, white, baked3 ounces152
Sucker, white, raw3 ounces118
Sucralose (Splenda)1 Packet-4
Sugar, brown1 Tbsp-77
Sugar, granulated1 Tbsp-63
Sugar, powdered1 Tbsp-42
Summer sausage3 ounces31
Sunfish, baked3 ounces-9
Sunfish, raw3 ounces-7
Sunflower kernels, dry-roasted1/4 cup-48
Sunflower kernels, oil-roasted1/4 cup-63
Sunflower kernels, raw1/4 cup12
Sunflower seed butter1/4 cup252
Sunflower seed flour1/3 cup-12
Surimi3 ounces139
Sweet potato leaves, cooked1/2 cup14
Sweet potato leaves, raw1 cup31
Sweet potato, baked1/2 cup189
Sweet potato, canned1/2 cup45
Sweet potato, raw1/2 cup76
Sweetened iced tea, bottled8 ounces-28
Swordfish, baked3 ounces349
Swordfish, raw3 ounces293
Taco shell1 ounce-86
Tamarind nectar1/2 cup-28
Tamarind, fresh1/2 cup-140
Tangerine juice, fresh1/2 cup-9
Tangerine juice, sweetened1/2 cup-21
Tangerine, fresh1/2 cup-11
Tangerines, in juice1/2 cup1
Tangerines, in juice, drained1/2 cup3
Tangerines, in light syrup1/2 cup-29
Tapioca, pearl, dry1/3 cup-235
Taro leaves, cooked1/2 cup7
Taro leaves, raw1 cup31
Taro root, cooked1/2 cup-62
Taro root, raw1/2 cup-38
Taro shoots, cooked1/2 cup2
Taro shoots, raw1/2 cup1
Tarragon, dried1 Tsp-1
Tasteeos1 cup-26
Tea, brewed8 ounces2
Tea, brewed, decaf8 ounces2
Tea, herbal8 ounces1
Teff, cooked1 cup-147
Teff, uncooked1/3 cup-201
Tempeh1/2 cup-46
TGIFriday's chicken fingers1 serving-302
Thyme, dried1 Tsp3
Thyme, fresh1 Tbsp3
Tilapia, baked3 ounces63
Tilapia, raw3 ounces50
Tilefish, baked3 ounces274
Tilefish, raw3 ounces145
Toaster pastry, brown sugar1 ounce-79
Toaster pastry, frosted1 ounce-105
Toaster pastry, fruit1 ounce-92
Tofu, firm1/2 cup-22
Tofu, silken, lite, firm1/2 cup-24
Tofu, soft1/2 cup-17
Tomatillos, raw1/2 cup-4
Tomato juice, canned1/2 cup10
Tomato paste2 Tbsp-4
Tomato puree1/2 cup-12
Tomato sauce1/2 cup-6
Tomato sauce, with cheese1/2 cup-39
Tomato sauce, with mushrooms1/2 cup-3
Tomato, cooked1/2 cup9
Tomato, green, raw1/2 cup5
Tomato, raw1/2 cup9
Tomato, sun-dried1/4 cup-16
Tomato, sun-dried, in oil1/2 cup12
Tomatoes, canned, crushed1/2 cup-12
Tomatoes, canned, in juice1/2 cup-2
Tomatoes, canned, stewed1/2 cup-9
Tonic water8 ounces-18
Tortilla, corn1 ounce-47
Tortilla, flour1 ounce-51
Total1 cup91
Total Corn Flakes1 cup25
Total Raisin Bran1 cup-39
Triticale flour1/3 cup-108
Triticale, uncooked1/3 cup-213
Trix1 cup-99
Trix, reduced sugar1 cup-70
Trout, baked3 ounces209
Trout, rainbow, farmed, baked3 ounces332
Trout, rainbow, farmed, raw3 ounces279
Trout, rainbow, wild, baked3 ounces308
Trout, rainbow, wild, raw3 ounces161
Trout, raw3 ounces164
Tuna, bluefin, baked3 ounces593
Tuna, bluefin, raw3 ounces464
Tuna, light, in oil, drained3 ounces106
Tuna, light, in water, drained3 ounces120
Tuna, skipjack, fresh, baked3 ounces141
Tuna, skipjack, raw3 ounces110
Tuna, white, in oil, drained3 ounces131
Tuna, white, in water, drained3 ounces344
Tuna, white, in water, no salt, drained3 ounces344
Tuna, yellowfin, baked3 ounces111
Tuna, yellowfin, raw3 ounces93
Turbot, raw3 ounces29
Turkey neck, simmered, w/o skin3 ounces-54
Turkey, breast, deli-sliced3 ounces-12
Turkey, breast, raw3 ounces-54
Turkey, breast, roasted3 ounces-104
Turkey, dark meat, raw, w/o skin3 ounces-6
Turkey, dark meat, roasted, w/o skin3 ounces-41
Turkey, giblets, raw3 ounces-121
Turkey, giblets, simmered3 ounces-136
Turkey, gizzard, raw3 ounces-49
Turkey, gizzard, simmered3 ounces-43
Turkey, ground, cooked3 ounces-80
Turkey, ground, raw3 ounces-63
Turkey, heart, raw3 ounces-153
Turkey, heart, simmered3 ounces-201
Turkey, leg, raw3 ounces-98
Turkey, leg, roasted3 ounces-162
Turkey, light meat, raw, w/o skin3 ounces-2
Turkey, light meat, roasted, w/o skin3 ounces-8
Turkey, liver, raw3 ounces-123
Turkey, liver, simmered3 ounces-184
Turkey, neck, raw, w/o skin3 ounces-48
Turkey, smoked3 ounces-136
Turkey, wing, raw3 ounces-54
Turkey, wing, roasted3 ounces-103
Turmeric1/2 Tsp338
Turnip greens, cooked1/2 cup238
Turnip greens, raw1 cup134
Turnips, cooked1/2 cup-1
Turnips, frozen1/2 cup-4
Turnips, raw1/2 cup-1
Turtle, green, raw3 ounces-4
V8 Fusion, Acai8 ounces5
V8 Splash Smoothie, Peach Mango8 ounces-37
V8 Splash Smoothie, Strawberry-Banana8 ounces-40
V8 Splash Smoothie, Tropical Colada8 ounces-40
V8 Splash, Berry Blend8 ounces14
V8 Splash, Diet Berry Blend8 ounces26
V8 Splash, Diet Fruit Medley8 ounces26
V8 Splash, Diet Strawberry Kiwi8 ounces26
V8 Splash, Diet Tropical Blend8 ounces26
V8 Splash, Tropical Blend8 ounces14
Vanilla extract1 Tsp-1
Vault, citrus8 ounces-54
Vault, citrus, sugar-free8 ounces0
Veal, breast, boneless, braised3 ounces-42
Veal, breast, boneless, raw3 ounces-33
Veal, ground, broiled3 ounces-56
Veal, ground, raw3 ounces-45
Veal, kidneys, braised3 ounces-114
Veal, kidneys, raw3 ounces-56
Veal, leg, braised3 ounces-44
Veal, leg, pan-fried, breaded3 ounces-63
Veal, leg, pan-fried, not breaded3 ounces-38
Veal, leg, raw3 ounces-26
Veal, leg, roasted3 ounces-32
Veal, liver, braised3 ounces-138
Veal, liver, pan-fried3 ounces-160
Veal, liver, raw3 ounces-132
Veal, loin, braised3 ounces-92
Veal, loin, raw3 ounces-56
Veal, loin, roasted3 ounces-71
Veal, rib, braised3 ounces-112
Veal, rib, raw3 ounces-63
Veal, rib, roasted3 ounces-75
Veal, shank, braised3 ounces-42
Veal, shank, raw3 ounces-42
Veal, shoulder, arm, braised3 ounces-39
Veal, shoulder, braised3 ounces-53
Veal, shoulder,, raw3 ounces-40
Veal, shoulder,, roasted3 ounces-64
Veal, sirloin, braised3 ounces-63
Veal, sirloin, raw3 ounces-37
Veal, sirloin, roasted3 ounces-52
Vege-Burger, Loma Linda3 ounces-6
Vegetable juice, canned1/2 cup32
Vegetable Skallops, Worthington3 ounces-15
Vegetables, mixed, frozen1/2 cup-19
Veggie Dog, Morningstar Farms3 ounces-32
Vienna sausage3 ounces20
Vinegar, Balsamic1 Tbsp-7
Vinegar, cider1 Tbsp0
Vinegar, distilled1 Tbsp0
Vinegar, red wine1 Tbsp0
Vital wheat gluten1/3 cup-10
Vitamin water8 ounces22
Waffle, frozen1 ounce-43
Waffle, frozen, multi-grain1 ounce-42
Waffle, frozen, multi-grain, reduced fat1 ounce-37
Waffle, homemade1 ounce-40
Wakame, raw1/2 cup31
Walnuts, black1/4 cup-35
Walnuts, English1/4 cup-34
Water buffalo, raw3 ounces-45
Water buffalo, roasted3 ounces-67
Water chestnuts, canned1/2 cup-17
Water, fruit-flavored, artif. sweetened8 ounces0
Watercress, raw1 cup32
Watermelon, fresh1/2 cup-3
Weetabix1 cup-185
Wend'ys crispy chicken sandwich1 sandwich-216
Wendy's double stack with cheese1 sandwich-140
Wendy's hot 'n juicy 1/4 lb burger1 sandwich-198
Wh. Wheat Hot Cereal (Mother's), prep'd1 cup-70
Wheat and Malt Barley Flakes1 cup-64
Wheat bran1/3 cup7
Wheat germ1/3 cup-13
Wheat germ, Honey Crunch1/4 cup-10
Wheat germ, Toasted1/4 cup2
Wheat, durum, whole grain, dry1/3 cup-162
Wheat, hard red spring, whole grain, dry1/3 cup-115
Wheat, hard red winter, whole grain, dry1/3 cup-126
Wheat, hard white, whole grain, dry1/3 cup-179
Wheat, soft red winter, whole grain, dry1/3 cup-152
Wheat, soft white, whole grain, dry1/3 cup-154
Wheat, sprouted1 cup-136
Wheatena, prepared1 cup-59
Wheaties1 cup-43
Wheaties Raisin Bran1 cup-136
Whipped topping2 Tbsp-7
Whipped topping, fat free2 Tbsp-6
Whipped topping, low fat2 Tbsp-11
White beans, canned1 cup-123
White beans, dried1/2 cup-111
White beans, dried, cooked1 cup-94
White flour, all-purpose, bleached1/3 cup-141
White flour, all-purpose, self-rising1/3 cup-134
White flour, all-purpose, unbleached1/3 cup-141
White flour, bread1/3 cup-142
White flour, cake1/3 cup-174
White, fish, smoked3 ounces96
Whitefish, baked3 ounces422
Whitefish, raw3 ounces330
Whiting, baked3 ounces222
Whiting, raw3 ounces51
Whole wheat flour1/3 cup-89
Wild rice, cooked1 cup-105
Wild rice, raw1/3 cup-161
Winged beans, dried1/2 cup-26
Winged beans, dried, cooked1 cup-85
Wolfish, baked3 ounces261
Wonton wrapper1 ounce-67
Yeast, baker's compressed1 piece27
Yeast, baker's dry1 Tsp19
Yellow beans, dried1/2 cup-63
Yellow beans, dried, cooked1 cup-70
Yogurt, fat free, chocolate1 cup-167
Yogurt, fat free, fruit1 cup-145
Yogurt, fat free, plain1 cup-56
Yogurt, fat free, vanilla1 cup-60
Yogurt, Greek, berry (Chobani)1 cup-108
Yogurt, low fat, fruit1 cup-151
Yogurt, low fat, low sugar1 cup-150
Yogurt, low fat, plain1 cup-66
Yogurt, low fat, vanilla1 cup-107
Yogurt, soy1 cup-125
Yogurt, whole milk, plain1 cup-72
Zucchini, cooked1/2 cup14
Zucchini, frozen1/2 cup-3
Zucchini, raw1/2 cup2

For a detailed guide to understanding and using the IF Ratings, along with anti-inflammatory recipes and meal plans, please refer to The Inflammation Free Diet Plan.

For advanced options, including adjustable serving sizes, browse and sort by category, calculating recipes, and tracking your daily intake, see the IF Tracker for iPhone.