Look Up IF Ratings

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Food	Serving Size	IF Rating
Almonds, raw	1/4 cup	64
Avocado, fresh	1/2 cup	57
Bread, pita, white	1 ounce	-62
Flaxseed, whole	1/4 cup	39
Garlic, raw	1 Tbsp	215
Grouper, baked	3 ounces	85
Kiwi, fresh	1/2 cup	17
Lamb, ground, broiled	3 ounces	-23
Lettuce, romaine	1 cup	73
Maple syrup	1 Tbsp	-56
Abalone, fried	3 ounces	23
Abalone, raw	3 ounces	33
Acerola cherries	1/2 cup	342
Acerola juice, fresh	1/2 cup	817
Acorn flour	1/3 cup	-56
Adzuki beans, canned, sweetened	1 cup	-705
Adzuki beans, dried	1/2 cup	-101
Adzuki beans, dried, cooked	1 cup	-91
Alfalfa sprouts	1/2 cup	1
All-Bran Complete Wheat Flakes	1 cup	108
All-Bran, Extra Fiber	1/2 cup	10
All-Bran, Original	1/2 cup	45
Allspice, ground	1/2 Tsp	-1
Almond butter	1/4 cup	163
Almond paste	1/4 cup	-31
Almonds, blanched	1/4 cup	67
Almonds, dry-roasted	1/4 cup	68
Almonds, honey-roasted	1/4 cup	71
Almonds, oil-roasted	1/4 cup	77
Alpha-Bits	1 cup	-108
Alpha-Bits, with marshmallows	1 cup	-118
Amaranth Flakes	1 cup	-98
Amaranth leaves, cooked	1/2 cup	7
Amaranth, uncooked	1/3 cup	-173
Amp	8 ounces	-57
Amp, sugar-free	8 ounces	2
Anchovy, canned in oil, drained	3 ounces	871
Anchovy, raw	3 ounces	595
Anise seed	1 Tsp	0
Antelope, raw	3 ounces	-95
Antelope, roasted	3 ounces	-125
Apple and grape juice blend	1/2 cup	-14
Apple Jacks	1 cup	-79
Apple juice	1/2 cup	-12
Apple, grape, and pear juice blend	1/2 cup	-5
Apple, peeled	1/2 cup	-10
Apple, with skin	1/2 cup	-9
Apples, dried	1/4 cup	-49
Applesauce, sweetened	1/2 cup	-41
Applesauce, unsweetened	1/2 cup	-15
Apricot nectar	1/2 cup	-9
Apricots, dried	1/4 cup	-56
Apricots, fresh	1/2 cup	2
Apricots, in heavy syrup	1/2 cup	-47
Apricots, in juice	1/2 cup	-1
Apricots, in light syrup	1/2 cup	-22
Apricots, in syrup, drained	1/2 cup	-14
Arrowroot flour	1/3 cup	-189
Artichoke, cooked	1/2 cup	2
Artichoke, Jerusalem, raw	1/2 cup	-37
Artichoke, raw	1/2 cup	-2
Arugula, raw	1 cup	11
Asparagus, canned	1/2 cup	34
Asparagus, cooked	1/2 cup	38
Asparagus, raw	1 cup	21
Aspartame (Equal)	1 Packet	-5
Bacon bits, meatless	3 ounces	-78
Bacon grease	1 Tbsp	-3
Bacon raw	3 ounces	-66
Bacon, baked	3 ounces	-67
Bacon, canadian, grilled	3 ounces	13
Bacon, canadian, uncooked	3 ounces	10
Bacon, meatless	3 ounces	-61
Bacon, microwaved	3 ounces	-70
Bacon, pan-fried	3 ounces	-36
Bacon, turkey	3 ounces	-205
Bagel, cinnamon raisin	1 ounce	-57
Bagel, egg	1 ounce	-60
Bagel, oat bran	1 ounce	-49
Bagel, plain, poppy, or sesame	1 ounce	-48
Baked beans, canned	1 cup	-108
Baked beans, canned, vegetarian	1 cup	-103
Baked beans, canned, with franks	1 cup	-32
Baked beans, canned, with pork	1 cup	-89
Bamboo shoots, canned	1/2 cup	-9
Banana Nut Crunch	1 cup	-175
Banana, fresh	1/2 cup	-38
Barley flour	1/3 cup	-139
Barley malt flour	1/3 cup	-173
Barley, hulled	1/3 cup	-140
Barley, pearled, cooked	1 cup	-127
Barley, pearled, raw	1/3 cup	-175
Basic 4	1 cup	-169
Basil, dried	1 Tsp	3
Basil, fresh	1 Tbsp	4
Bass, fresh water, raw	3 ounces	133
Bass, freshwater, baked	3 ounces	169
Bass, striped, baked	3 ounces	422
Bass, striped, raw	3 ounces	329
Bay leaf	1 Tsp	-1
Bean sprouts (mung)	1/2 cup	1
Beans, green, canned	1/2 cup	5
Beans, green, cooked	1/2 cup	1
Beans, green, frozen	1/2 cup	1
Beans, green, raw	1/2 cup	2
Beans, yellow, canned	1/2 cup	-2
Beans, yellow, cooked	1/2 cup	-3
Bear, braised	3 ounces	-211
Beef broth and tomato juice, canned	8 ounces	-44
Beef tallow	1 Tbsp	-15
Beef, arm pot roast, braised	3 ounces	30
Beef, arm pot roast, raw	3 ounces	11
Beef, blade roast, braised	3 ounces	26
Beef, blade roast, raw	3 ounces	10
Beef, bottom round, raw	3 ounces	17
Beef, bottom round, roasted	3 ounces	10
Beef, brisket, flat half, braised	3 ounces	29
Beef, brisket, flat half, raw	3 ounces	4
Beef, brisket, point half, braised	3 ounces	23
Beef, brisket, point half, raw	3 ounces	19
Beef, brisket, whole, braised	3 ounces	14
Beef, brisket, whole, raw	3 ounces	8
Beef, eye of round roast, roasted	3 ounces	21
Beef, eye of round, raw	3 ounces	23
Beef, filet mignon,broiled	3 ounces	6
Beef, flank steak, broiled	3 ounces	10
Beef, flank steak, raw	3 ounces	8
Beef, grass-fed, ground, raw	3 ounces	4
Beef, grass-fed, strip steaks, raw	3 ounces	24
Beef, ground, 70% lean, baked	3 ounces	3
Beef, ground, 70% lean, broiled	3 ounces	1
Beef, ground, 70% lean, browned	3 ounces	3
Beef, ground, 70% lean, raw	3 ounces	-6
Beef, ground, 75% lean, baked	3 ounces	0
Beef, ground, 75% lean, broiled	3 ounces	-2
Beef, ground, 75% lean, browned	3 ounces	0
Beef, ground, 75% lean, raw	3 ounces	-25
Beef, ground, 80% lean, baked	3 ounces	-2
Beef, ground, 80% lean, broiled	3 ounces	-5
Beef, ground, 80% lean, browned	3 ounces	-3
Beef, ground, 80% lean, raw	3 ounces	-6
Beef, ground, 85% lean, baked	3 ounces	-5
Beef, ground, 85% lean, broiled	3 ounces	-8
Beef, ground, 85% lean, browned	3 ounces	-5
Beef, ground, 85% lean, raw	3 ounces	-7
Beef, ground, 90% lean, baked	3 ounces	-7
Beef, ground, 90% lean, broiled	3 ounces	-9
Beef, ground, 90% lean, browned	3 ounces	-10
Beef, ground, 90% lean, raw	3 ounces	-7
Beef, ground, 95% lean, baked	3 ounces	-4
Beef, ground, 95% lean, broiled	3 ounces	-10
Beef, ground, 95% lean, browned	3 ounces	-16
Beef, ground, 95% lean, raw	3 ounces	-8
Beef, heart, raw	3 ounces	-103
Beef, heart, simmered	3 ounces	-168
Beef, inside skirt steak, broiled	3 ounces	25
Beef, kidneys, raw	3 ounces	-70
Beef, kidneys, simmered	3 ounces	-129
Beef, liver, braised	3 ounces	-82
Beef, liver, pan-fried	3 ounces	-30
Beef, liver, raw	3 ounces	-8
Beef, mock tender steak, broiled	3 ounces	2
Beef, outside skirt steak, broiled	3 ounces	3
Beef, porterhouse steak, broiled	3 ounces	16
Beef, porterhouse steak, raw	3 ounces	5
Beef, rib eye, broiled	3 ounces	-5
Beef, rib, large end, broiled	3 ounces	2
Beef, rib, large end, raw	3 ounces	3
Beef, rib, large end, roasted	3 ounces	16
Beef, rib, small end, broiled	3 ounces	0
Beef, rib, small end, raw	3 ounces	6
Beef, rib, small end, roasted	3 ounces	23
Beef, rump steak, grilled	3 ounces	13
Beef, rump steak, raw	3 ounces	-9
Beef, shoulder medallion, grilled	3 ounces	-6
Beef, shoulder medallion, raw	3 ounces	-10
Beef, shoulder roast, roasted	3 ounces	26
Beef, shoulder steak,braised	3 ounces	35
Beef, t-bone steak, broiled	3 ounces	15
Beef, t-bone steak, raw	3 ounces	5
Beef, tenderloin, broiled	3 ounces	7
Beef, tenderloin, raw	3 ounces	8
Beef, tenderloin, roasted	3 ounces	-8
Beef, thymus, braised	3 ounces	14
Beef, thymus, raw	3 ounces	17
Beef, tip round roast, roasted	3 ounces	20
Beef, tip round, raw	3 ounces	17
Beef, tongue, raw	3 ounces	-265
Beef, tongue, simmered	3 ounces	-17
Beef, top blade roast, broiled	3 ounces	27
Beef, top blade steak, grilled	3 ounces	10
Beef, top blade steak, raw	3 ounces	-5
Beef, top loin steak, broiled	3 ounces	7
Beef, top loin, raw	3 ounces	12
Beef, top round roast, braised	3 ounces	16
Beef, top round roast, broiled	3 ounces	21
Beef, top round steak, broiled	3 ounces	26
Beef, top round, raw	3 ounces	24
Beef, top sirloin, broiled	3 ounces	13
Beef, top sirloin, raw	3 ounces	16
Beef, top sirloin, steak, broiled	3 ounces	13
Beef, tripe, raw	3 ounces	-26
Beef, tripe, simmered	3 ounces	-53
Beef, tri-tip roast, raw	3 ounces	5
Beef, tri-tip roast, roasted	3 ounces	14
Beef, tri-tip steak, broiled	3 ounces	-1
Beet greens, cooked	1/2 cup	136
Beet greens, raw	1 cup	63
Beets, canned	1/2 cup	-6
Beets, cooked	1/2 cup	-9
Beets, Harvard, canned	1/2 cup	-47
Beets, pickled, canned	1/2 cup	-34
Beets, raw	1/2 cup	-1
Biscuit, multi-grain	1 ounce	-53
Biscuits, from mix	1 ounce	-60
Biscuits, refrigerated dough	1 ounce	-53
Biscuits, refrigerated dough, reduced fat	1 ounce	-59
Bison, ground, cooked	3 ounces	2
Bison, ground, raw	3 ounces	-19
Bison, ribeye, broiled	3 ounces	21
Bison, ribye, raw	3 ounces	27
Bison, shoulder roast, raw	3 ounces	25
Bison, shoulder roast, roasted	3 ounces	33
Bison, top round, broiled	3 ounces	23
Bison, top round, raw	3 ounces	26
Bison, top sirloin steak, broiled	3 ounces	22
Bison, top sirloin, raw	3 ounces	29
Black beans, dried	1/2 cup	-117
Black beans, dried, cooked	1 cup	-47
Black turtle beans, canned	1 cup	-62
Black turtle beans, dried	1/2 cup	-68
Black turtle beans, dried, cooked	1 cup	-102
Blackberries, fresh	1/2 cup	4
Blackberries, frozen	1/2 cup	-12
Blackberries, in heavy syrup	1/2 cup	-65
Blackberry juice, canned	1/2 cup	1
Black-eyed peas, canned	1 cup	-69
Black-eyed peas, canned, with pork	1 cup	-86
Black-eyed peas, dried	1/2 cup	-78
Black-eyed peas, dried, cooked	1 cup	-19
Blueberries, fresh	1/2 cup	-15
Blueberries, frozen	1/2 cup	-8
Blueberries, frozen, sweetened	1/2 cup	-34
Blueberries, in heavy syrup	1/2 cup	-70
Blueberries, in syrup, drained	1/2 cup	-65
Blueberries, wild, frozen	1/2 cup	-3
Blueberry Morning	1 cup	-149
Bluefish, baked	3 ounces	439
Bluefish, raw	3 ounces	343
Boar, wild, raw	3 ounces	-62
Boar, wild, roasted	3 ounces	-73
Bologna, beef	3 ounces	-11
Bologna, lebanon	3 ounces	13
Bologna, low-fat	3 ounces	-9
Bologna, pork	3 ounces	17
Bologna, turkey	3 ounces	-63
Boysenberries, frozen	1/2 cup	-4
Boysenberries, in heavy syrup	1/2 cup	-65
Bran Buds	1/2 cup	78
Bran Flakes, generic	1 cup	-89
Bratwurst, pork, cooked	3 ounces	-47
Brazilnuts	1/4 cup	170
Bread crumbs, plain	1 ounce	-90
Bread sticks, plain	1 ounce	-79
Bread, banana	1 ounce	-69
Bread, Boston brown	1 ounce	-39
Bread, cracked wheat	1 ounce	-42
Bread, egg	1 ounce	-56
Bread, high protein	1 ounce	-39
Bread, Italian	1 ounce	-48
Bread, multi-grain	1 ounce	-33
Bread, oat bran	1 ounce	-31
Bread, oat bran, reduced calorie	1 ounce	-22
Bread, oatmeal	1 ounce	-49
Bread, oatmeal, reduced calorie	1 ounce	-39
Bread, pita, whole wheat	1 ounce	-47
Bread, pumpernickel	1 ounce	-40
Bread, raisin	1 ounce	-47
Bread, rice bran	1 ounce	-34
Bread, rye	1 ounce	-40
Bread, rye, reduced calorie	1 ounce	-19
Bread, sourdough	1 ounce	-59
Bread, sweet (pan dulce)	1 ounce	-70
Bread, wheat	1 ounce	-45
Bread, wheat bran	1 ounce	-38
Bread, wheat germ	1 ounce	-47
Bread, wheat, reduced calorie	1 ounce	-19
Bread, white	1 ounce	-56
Bread, white, reduced calorie	1 ounce	-22
Bread, whole wheat	1 ounce	-25
Breadfruit, fresh	1/2 cup	-57
Breakfast drink, orange	8 ounces	-16
Breakfast drink, orange, low-calorie	8 ounces	26
Broccoli raab, cooked	1/2 cup	40
Broccoli raab, raw	1/2 cup	18
Broccoli, chinese, cooked	1/2 cup	26
Broccoli, cooked	1/2 cup	60
Broccoli, frozen	1/2 cup	39
Broccoli, raw	1/2 cup	26
Brussels sprouts, cooked	1/2 cup	40
Brussels sprouts, raw	1/2 cup	30
Buckwheat	1/3 cup	-150
Buckwheat flour	1/3 cup	-100
Buckwheat groats, roasted, cooked	1 cup	-94
Buckwheat groats, roasted, dry	1/3 cup	-153
Bulgur, cooked	1 cup	-84
Bulgur, dry	1/3 cup	-116
Burbot, baked	3 ounces	-5
Burbot, raw	3 ounces	-4
Burdock root, cooked	1/2 cup	-37
Burdock root, raw	1/2 cup	-27
Butter, light	1 Tbsp	-27
Butter, salted or unsalted	1 Tbsp	-48
Butter, whipped	1 Tbsp	-40
Butterfish, raw	3 ounces	32
Buttermilk, low fat	1 cup	-59
Buttermilk, powdered	1/4 cup	-57
Butternuts	1/4 cup	-10
Cabbage, chinese, cooked	1/2 cup	57
Cabbage, chinese, raw	1/2 cup	30
Cabbage, green, cooked	1/2 cup	23
Cabbage, green, raw	1/2 cup	10
Cabbage, red, cooked	1/2 cup	3
Cabbage, red, raw	1/2 cup	12
Cabbage, savoy, cooked	1/2 cup	11
Cabbage, savoy, raw	1/2 cup	13
Cake, angel food	1 ounce	-70
Cake, chocolate with chocolate frosting	1 ounce	-57
Cake, chocolate, unfrosted	1 ounce	-72
Cake, coffee, cheese	1 ounce	-52
Cake, coffee, cinnamon crumb	1 ounce	-38
Cake, fruit	1 ounce	-69
Cake, pineapple, upside-down	1 ounce	-63
Cake, pound	1 ounce	-78
Cake, pound, fat-free	1 ounce	-82
Cake, shortcake	1 ounce	-57
Cake, snack, choc. with frosting, low-fat	1 ounce	-78
Cake, snack, cream-filled, choc. with frosting	1 ounce	-65
Cake, snack, cream-filled, sponge	1 ounce	-89
Cake, sponge	1 ounce	-87
Cake, white, with coconut frosting	1 ounce	-86
Cake, white, without frosting	1 ounce	-71
Cake, yellow, with chocolate frosting	1 ounce	-59
Cake, yellow, with vanilla frosting	1 ounce	-78
Cantaloupe, fresh	1/2 cup	37
Cap'n Crunch	1 cup	-45
Capers	1 Tbsp	0
Caraway seed	1 Tsp	1
Cardamom, ground	1/2 Tsp	-1
Caribou, raw	3 ounces	-78
Caribou, roasted	3 ounces	-101
Carob flour	1/3 cup	-72
Carp, baked	3 ounces	47
Carp, raw	3 ounces	38
Carrot juice, canned	1/2 cup	212
Carrots, baby, raw	1/2 cup	78
Carrots, canned	1/2 cup	79
Carrots, cooked	1/2 cup	130
Carrots, frozen	1/2 cup	45
Carrots, raw	1/2 cup	98
Casaba, fresh	1/2 cup	-5
Cashew butter	1/4 cup	72
Cashews, dry-roasted	1/4 cup	27
Cashews, oil-roasted	1/4 cup	25
Cashews, raw	1/4 cup	20
Cassava, raw	1/2 cup	-136
Catfish, breaded and fried	3 ounces	43
Catfish, farmed, baked	3 ounces	65
Catfish, farmed, raw	3 ounces	61
Catfish, wild, baked	3 ounces	38
Catfish, wild, raw	3 ounces	32
Cauliflower, cooked	1/2 cup	9
Cauliflower, frozen	1/2 cup	13
Cauliflower, green, cooked	1/2 cup	15
Cauliflower, green, raw	1/2 cup	11
Cauliflower, raw	1/2 cup	9
Caviar, black and red	3 ounces	2204
Celery root, cooked	1/2 cup	-5
Celery root, raw	1/2 cup	-10
Celery seed	1 Tsp	2
Celery, cooked	1/2 cup	9
Celery, raw	1/2 cup	7
Chard, Swiss, cooked	1/2 cup	121
Chard, Swiss, raw	1 cup	88
Cheerios	1 cup	-10
Cheerios, Apple Cinnamon	1 cup	-93
Cheerios, Frosted	1 cup	-79
Cheerios, Honey Nut	1 cup	-52
Cheerios, Multi-grain	1 cup	39
Cheerios, Yogurt Burst	1 cup	-71
Cheese, american	1 ounce	-24
Cheese, american, fat free	1 ounce	-13
Cheese, blue	1 ounce	-25
Cheese, blue, crumbled	1 ounce	-25
Cheese, brie	1 ounce	-19
Cheese, camembert	1 ounce	-17
Cheese, caraway	1 ounce	-25
Cheese, cheddar	1 ounce	-26
Cheese, cheddar, reduced fat	1 ounce	-7
Cheese, cheddar, reduced fat, shredded	1 ounce	-7
Cheese, cheddar, shredded	1 ounce	-26
Cheese, Cheshire	1 ounce	-27
Cheese, colby	1 ounce	-25
Cheese, colby, shredded	1 ounce	-25
Cheese, edam	1 ounce	-21
Cheese, feta	1 ounce	-26
Cheese, feta, crumbled	1 ounce	-26
Cheese, fontina	1 ounce	-24
Cheese, fontina, shredded	1 ounce	-24
Cheese, gjetost	1 ounce	-74
Cheese, goat, hard	1 ounce	-45
Cheese, goat, semi-soft	1 ounce	-41
Cheese, goat, sort	1 ounce	-30
Cheese, gouda	1 ounce	-22
Cheese, gruyere	1 ounce	-19
Cheese, gruyere, shredded	1 ounce	-19
Cheese, limburger	1 ounce	-17
Cheese, monterey	1 ounce	-23
Cheese, monterey, reduced fat	1 ounce	-20
Cheese, monterey, reduced fat, shredded	1 ounce	-20
Cheese, monterey, shredded	1 ounce	-23
Cheese, mozzarella, fat-free	1 ounce	3
Cheese, mozzarella, fat-free, shredded	1 ounce	3
Cheese, mozzarella, part skim	1 ounce	-15
Cheese, mozzarella, whole milk	1 ounce	-22
Cheese, muenster	1 ounce	-24
Cheese, muenster, reduced fat	1 ounce	-15
Cheese, muenster, reduced fat, shredded	1 ounce	-15
Cheese, muenster, shredded	1 ounce	-24
Cheese, neufchatel	2 Tbsp	-35
Cheese, parmesan, fat free, grated	1 ounce	-37
Cheese, parmesan, grated	1 ounce	-20
Cheese, parmesan, hard	1 ounce	-20
Cheese, parmesan, reduced fat, grated	1 ounce	-16
Cheese, pimento	1 ounce	-24
Cheese, port de salut	1 ounce	-16
Cheese, provolone	1 ounce	-23
Cheese, provolone, reduced fat	1 ounce	-16
Cheese, provolone, reduced fat, grated	1 ounce	-16
Cheese, provolone, shredded	1 ounce	-23
Cheese, queso anejo	1 ounce	-27
Cheese, queso anejo, crumbled	1 ounce	-27
Cheese, queso asadero	1 ounce	-24
Cheese, queso asadero, shredded	1 ounce	-24
Cheese, queso chihuahua	1 ounce	-27
Cheese, queso chihuahua, shreded	1 ounce	-27
Cheese, ricotta, part skim	1/2 cup	-37
Cheese, ricotta, whole milk	1/2 cup	-56
Cheese, romano	1 ounce	-23
Cheese, romano, grated	1 ounce	-23
Cheese, roquefort	1 ounce	-25
Cheese, roquefort, crumbled	1 ounce	-25
Cheese, swiss	1 ounce	-24
Cheese, swiss, grated	1 ounce	-24
Cheese, swiss, reduced fat	1 ounce	-5
Cheese, swiss, reduced fat, shredded	1 ounce	-5
Cheese, tilsit	1 ounce	-22
Cheesecake	1 ounce	-31
Cheesecake, from mix (no-bake)	1 ounce	-42
Cherimoya, fresh	1/2 cup	-30
Cherries, frozen, sweetened	1/2 cup	-76
Cherries, maraschino	1/2 cup	-122
Cherries, sour, fresh	1/2 cup	-3
Cherries, sour, frozen	1/2 cup	-9
Cherries, sour, in heavy syrup	1/2 cup	-71
Cherries, sour, in light syrup	1/2 cup	-63
Cherries, sweet, fresh	1/2 cup	-26
Cherries, sweet, in heavy syrup	1/2 cup	-64
Cherries, sweet, in juice	1/2 cup	-38
Cherries, sweet, in light syrup	1/2 cup	-45
Cherries, sweet, in syrup, drained	1/2 cup	-43
Chervil, dried	1 Tsp	0
Chestnuts, boiled	1/4 cup	-29
Chestnuts, dried	1/4 cup	-106
Chestnuts, raw	1/4 cup	-39
Chestnuts, roasted	1/4 cup	-70
Chex, Corn	1 cup	-76
Chex, Frosted	1 cup	-121
Chex, Honey Nut	1 cup	-118
Chex, Multi-bran	1 cup	-107
Chex, Rice	1 cup	-68
Chex, Wheat	1 cup	-111
Chia seeds	1 ounce	-5
Chicken fat	1 Tbsp	-19
Chicken, breast, batter-fried	3 ounces	-48
Chicken, breast, fried	3 ounces	-43
Chicken, breast, raw	3 ounces	-19
Chicken, breast, roasted	3 ounces	-25
Chicken, breast, stewed	3 ounces	-24
Chicken, dark meat, fried, w/o skin	3 ounces	-97
Chicken, dark meat, raw, w/o skin	3 ounces	-50
Chicken, dark meat, roasted, w/o skin	3 ounces	-78
Chicken, dark meat, stewed, w/o skin	3 ounces	-71
Chicken, drumstick, batter-fried	3 ounces	-70
Chicken, drumstick, fried	3 ounces	-74
Chicken, drumstick, raw	3 ounces	-38
Chicken, drumstick, roasted	3 ounces	-65
Chicken, drumstick, stewed	3 ounces	-58
Chicken, giblets, fried	3 ounces	-259
Chicken, giblets, simmered	3 ounces	-152
Chicken, gizzard, raw	3 ounces	-47
Chicken, gizzard, simmered	3 ounces	-50
Chicken, ground, cooked	3 ounces	-57
Chicken, ground, raw	3 ounces	-53
Chicken, heart, raw	3 ounces	-604
Chicken, heart, simmered	3 ounces	-502
Chicken, leg, batter-fried	3 ounces	-73
Chicken, leg, fried	3 ounces	-79
Chicken, leg, raw	3 ounces	-42
Chicken, leg, roasted	3 ounces	-61
Chicken, leg, stewed	3 ounces	-67
Chicken, light meat, fried, w/o skin	3 ounces	-57
Chicken, light meat, raw, w/o skin	3 ounces	-24
Chicken, light meat, roasted, w/o skin	3 ounces	-33
Chicken, light meat, stewed, w/o skin	3 ounces	-27
Chicken, liver pate, canned	1 ounce	-5
Chicken, liver, pan-fried	3 ounces	-272
Chicken, liver, raw	3 ounces	-138
Chicken, liver, simmered	3 ounces	-274
Chicken, meatless, breaded, fried	3 ounces	-6
Chicken, nuggets	3 ounces	-9
Chicken, tenders, baked	3 ounces	-25
Chicken, thigh, batter-fried	3 ounces	-76
Chicken, thigh, fried	3 ounces	-89
Chicken, thigh, raw	3 ounces	-43
Chicken, thigh, roasted	3 ounces	-71
Chicken, thigh, stewed	3 ounces	-69
Chicken, wing, batter-fried	3 ounces	-80
Chicken, wing, fried	3 ounces	-93
Chicken, wing, raw	3 ounces	-66
Chicken, wing, roasted	3 ounces	-83
Chicken, wing, stewed	3 ounces	-72
Chickpea flour	1/3 cup	-40
Chicory greens, raw	1 cup	43
Chili pepper, banana, raw	1/4 cup	654
Chili pepper, hot, raw	1/4 cup	498
Chili pepper, hot, sun-dried	1/4 cup	901
Chili pepper, Hungarian, raw	1/4 cup	655
Chili pepper, jalapeno, canned	1/4 cup	479
Chili pepper, jalapeno, raw	1/4 cup	813
Chili pepper, serrano, raw	1/4 cup	3019
Chili peppers, green, canned	1/4 cup	187
Chili peppers, hot, canned	1/4 cup	231
Chili powder	1 Tsp	60
Chili with beans, canned	1 cup	-36
Chives, dried	1 Tsp	13
Chives, raw	1 Tbsp	11
Chocolate soda	8 ounces	-33
Chocolate, baking, unsweetened	1 ounce	-36
Chocolate, dark	1 ounce	-76
Chocolate, extra dark	1 ounce	-63
Chocolate, milk	1 ounce	-102
Chocolate, semisweet	1 ounce	-80
Choplets, vegetarian, Worthington	3 ounces	-15
Chorizo	3 ounces	-33
Cilantro, dried	1 Tsp	4
Cilantro, fresh	1 Tbsp	6
Cinnamon Grahams	1 cup	-129
Cinnamon Toast Crunch	1 cup	-98
Cinnamon Toast Crunch, reduced sugar	1 cup	-57
Cinnamon, ground	1/2 Tsp	-1
Cisco, raw	3 ounces	106
Cisco, smoked	3 ounces	448
Citrus juice drink, from concentrate	8 ounces	-28
Clam, breaded and fried	3 ounces	45
Clamato	8 ounces	-50
Clams, canned, drained	3 ounces	156
Clams, raw	3 ounces	72
Clams, steamed	3 ounces	166
Clementine, fresh	1/2 cup	-1
Cloves, ground	1/2 Tsp	0
Cocoa Krispies	1 cup	-119
Cocoa Pepples	1 cup	-156
Cocoa powder, unsweetened	1 Tbsp	-2
Cocoa, from mix	8 ounces	-81
Cocoa, sugar-free, from mix	8 ounces	-41
Coconut milk, canned	1/2 cup	-239
Coconut water	8 ounces	-18
Coconut, dried	1/4 cup	-100
Coconut, dried, sweetened	1/4 cup	-77
Coconut, dried, toasted	1/4 cup	-89
Coconut, raw	1/4 cup	-56
Cod, Atlantic, baked	3 ounces	69
Cod, Atlantic, canned	3 ounces	69
Cod, Atlantic, dried and salted	3 ounces	225
Cod, Atlantic, raw	3 ounces	80
Cod, Pacific, baked	3 ounces	128
Cod, Pacific, raw	3 ounces	100
Coffee, brewed	8 ounces	1
Coffee, instant	8 ounces	0
Coffee, substitute (Postum)	8 ounces	2
Cola	8 ounces	-28
Cola, caffeine-free	8 ounces	-31
Cola, sugar-free	8 ounces	0
Cola, sugar-free, caffeine-free	8 ounces	0
Collards, cooked	1/2 cup	186
Collards, frozen	1 cup	77
Collards, raw	1 cup	76
Complete Oat Bran Flakes	1 cup	109
Conch, baked or broiled	3 ounces	5
Cone, ice cream, cake	1 ounce	-110
Cone, ice crem, sugar	1 ounce	-116
Cookie Crisp	1 cup	-89
Cookie, animal crackers	1 ounce	-90
Cookie, brownie	1 ounce	-67
Cookie, butter	1 ounce	-109
Cookie, chocolate chip	1 ounce	-90
Cookie, chocolate chip, reduced-fat	1 ounce	-97
Cookie, chocolate chip, slice-and-bake	1 ounce	-87
Cookie, chocolate sandwich	1 ounce	-86
Cookie, chocolate sandwich, extra filling	1 ounce	-58
Cookie, chocolate wafer	1 ounce	-98
Cookie, coconut macaroon (Archway)	1 ounce	-125
Cookie, devil's food, fat-free (Snackwell)	1 ounce	-104
Cookie, fig bars	1 ounce	-84
Cookie, fortune	1 ounce	-120
Cookie, frosted lemon (Archway)	1 ounce	-86
Cookie, fruit and honey (Archway)	1 ounce	-96
Cookie, gingersnap	1 ounce	-98
Cookie, graham cracker	1 ounce	-104
Cookie, graham cracker, chocolate coated	1 ounce	-96
Cookie, hermit (Archway)	1 ounce	-97
Cookie, ladyfinger	1 ounce	-105
Cookie, marshmallow, chocolate coated	1 ounce	-74
Cookie, molasses	1 ounce	-92
Cookie, oatmeal	1 ounce	-73
Cookie, oatmeal, slice-and-bake	1 ounce	-72
Cookie, peanut butter	1 ounce	-63
Cookie, peanut butter sandwich	1 ounce	-73
Cookie, peanut butter, slice-and-bake	1 ounce	-71
Cookie, pecan shortbread	1 ounce	-50
Cookie, raisin	1 ounce	-80
Cookie, shortbread	1 ounce	-70
Cookie, sugar	1 ounce	-80
Cookie, sugar wafer with cream filling	1 ounce	-95
Cookie, sugar, slice-and-bake	1 ounce	-74
Cookie, vanilla sandwich	1 ounce	-98
Cookie, vanilla wafer	1 ounce	-81
Cookie, vanilla wafer, reduced fat	1 ounce	-97
Coriander seed	1 Tsp	3
Corn bran	1/3 cup	-2
Corn Flakes	1 cup	-95
Corn Flakes, Honey Crunch	1 cup	-145
Corn Flakes, reduced sodium	1 cup	-141
Corn flour, degermed	1/3 cup	-186
Corn flour, masa, white	1/3 cup	-109
Corn flour, masa, yellow	1/3 cup	-108
Corn flour, whole-grain, white	1/3 cup	-135
Corn flour, whole-grain, yellow	1/3 cup	-134
Corn pasta, dry	1 ounce	-95
Corn Pops	1 cup	-114
Corn, canned	1/2 cup	-36
Corn, cooked	1/2 cup	-76
Corn, creamed, canned	1/2 cup	-54
Corn, frozen	1/2 cup	-43
Corn, raw	1/2 cup	-58
Cornbread	1 ounce	-53
Corned beef, brisket, cooked	3 ounces	47
Corned beef, brisket, raw	3 ounces	39
Cornish hens, raw	3 ounces	-106
Cornish hens, raw, w/o skin	3 ounces	-102
Cornish hens, roasted	3 ounces	-128
Cornish hens, roasted, w/o skin	3 ounces	-115
Cornmeal, degermed, white	1/3 cup	-195
Cornmeal, degermed, yellow	1/3 cup	-193
Cornmeal, self-rising, degermed, white	1/3 cup	-146
Cornmeal, self-rising, degermed, yellow	1/3 cup	-146
Cornmeal, whole-grain, white	1/3 cup	-140
Cornmeal, whole-grain, yellow	1/3 cup	-139
Cornstarch	1/3 cup	-216
Cottage cheese, creamed	1/2 cup	-24
Cottage cheese, fat free	1/2 cup	-23
Cottage cheese, low fat (1%)	1/2 cup	-16
Cottage cheese, reduced fat (2%)	1/2 cup	-21
Couscous, cooked	1 cup	-98
Couscous, dry	1/3 cup	-222
Cowpeas, cooked	1/2 cup	-14
Cowpeas, dried	1/2 cup	-69
Cowpeas, dried, cooked	1 cup	-54
Cowpeas, frozen	1/2 cup	-28
Cowpeas, raw	1/2 cup	-12
Crab cakes	3 ounces	137
Crab, blue, canned	3 ounces	131
Crab, blue, raw	3 ounces	114
Crab, blue, steamed	3 ounces	172
Crab, dungeness, raw	3 ounces	158
Crab, dungeness, steamed	3 ounces	204
Crab, imitation	3 ounces	-22
Crab, king, raw	3 ounces	60
Crab, king, steamed	3 ounces	197
Crab, queen, raw	3 ounces	169
Crab, queen, steamed	3 ounces	212
Cracker, cheese	1 ounce	-61
Cracker, cheese, with peanut butter filling	1 ounce	-52
Cracker, matzo, egg	1 ounce	-113
Cracker, matzo, egg and onion	1 ounce	-100
Cracker, matzo, plain	1 ounce	-117
Cracker, matzo, whole-wheat	1 ounce	-67
Cracker, melba toast, plain	1 ounce	-90
Cracker, melba toast, rye or pumpernickel	1 ounce	-89
Cracker, melba toast, wheat	1 ounce	-79
Cracker, Ritz	1 ounce	-95
Cracker, Ritz, low sodium	1 ounce	-76
Cracker, Ritz, with cheese filling	1 ounce	-63
Cracker, Ritz, with peanut butter filling	1 ounce	-55
Cracker, rye wafer	1 ounce	-60
Cracker, rye, crispbread	1 ounce	-80
Cracker, rye, with cheese filling	1 ounce	-57
Cracker, saltine	1 ounce	-104
Cracker, saltine, fat-free	1 ounce	-112
Cracker, Triscuit	1 ounce	-77
Cracker, Triscuit, reduced fat	1 ounce	-87
Cracker, Wheat Thins	1 ounce	-87
Cracker, Wheat Thins, low sodium	1 ounce	-58
Cracker, Wheat Thins, reduced fat	1 ounce	-94
Cracker, wheat, with cheese filling	1 ounce	-66
Cracker, wheat, with peanut butter filling	1 ounce	-53
Cracklin' Oat Bran	1 cup	-156
Cranberries, dried, sweetened	1/4 cup	-98
Cranberries, fresh	1/2 cup	-2
Cranberry (roman) beans, canned	1 cup	-48
Cranberry (roman) beans, dried	1/2 cup	-17
Cranberry (roman) beans, dried, cooked	1 cup	-25
Cranberry apple juice	8 ounces	-34
Cranberry cocktail, bottled	8 ounces	-10
Cranberry cocktail, bottled, low calorie	8 ounces	32
Cranberry cocktail, from concentrate	8 ounces	-33
Cranberry juice, unsweetened	1/2 cup	-22
Cranberry sauce	1/2 cup	-177
Cranberry-apple juice, low calorie	8 ounces	32
Cranberry-apricot juice	8 ounces	-87
Cranberry-grape juice	8 ounces	-38
Crayfish, farmed, raw	3 ounces	43
Crayfish, farmed, steamed	3 ounces	43
Crayfish, wild, raw	3 ounces	52
Crayfish, wild, steamed	3 ounces	58
Cream cheese	1 ounce	-48
Cream cheese, fat free	1 ounce	-6
Cream cheese, reduced fat	1 ounce	-29
Cream of Rice, regular, prepared	1 cup	-78
Cream of Wheat, flavored, prepared	1 cup	-136
Cream of Wheat, instant, prepared	1 cup	-75
Cream of Wheat, regular, prepared	1 cup	-78
Cream puff, custard filling	1 ounce	-30
Cream soda	8 ounces	-51
Cream, half and half	1 Tbsp	-8
Cream, half and half, fat free	1 Tbsp	-5
Cream, heavy	1 Tbsp	-18
Cream, heavy, whipped	2 Tbsp	-18
Cream, light	1 Tbsp	-16
Cream, light, whipped	2 Tbsp	-16
Cream, table	1 Tbsp	-12
Creamer, liquid, light	1 Tbsp	-3
Creamer, powdered	1 Tsp	-11
Creamer, powdered, light	1 Tsp	-6
Crispix	1 cup	-78
Crispy Brown Rice	1 cup	-130
Croaker, Atlantic, breaded and fried	3 ounces	11
Croaker, Atlantic, raw	3 ounces	40
Croissant, apple	1 ounce	-45
Croissant, cheese	1 ounce	-60
Croissant, plain	1 ounce	-62
Croutons, plain	1 ounce	-82
Croutons, seasoned	1 ounce	-61
Crunchy Bran	1 cup	1
Crust, pie, chocolate cookie	1 ounce	-54
Crust, pie, frozen	1 ounce	-45
Crust, pie, graham cracker	1 ounce	-48
Crust, pie, refrigerated	1 ounce	-91
Crust, pie, vanilla wafer	1 ounce	-52
Cucumber, peeled	1/2 cup	1
Cucumber, raw	1/2 cup	0
Cumin seed	1 Tsp	1
Currants, black, fresh	1/2 cup	20
Currants, dried	1/4 cup	-104
Currants, red, fresh	1/2 cup	-5
Curry powder	1 Tsp	115
Curves Fruit & Nut	1 cup	-135
Cusk, baked	3 ounces	36
Cusk, raw	3 ounces	28
Cuttlefish, raw	3 ounces	56
Cuttlefish, steamed	3 ounces	125
Dandelion greens, cooked	1/2 cup	131
Dandelion greens, raw	1 cup	150
Danish, cheese	1 ounce	-29
Danish, cinnamon	1 ounce	-33
Danish, fruit	1 ounce	-46
Danish, lemon	1 ounce	-52
Danish, nut	1 ounce	-34
Dates, medjool	1/4 cup	-116
Deer, ground, browned	3 ounces	-60
Deer, ground, raw	3 ounces	-49
Deer, loin, broiled	3 ounces	6
Deer, raw	3 ounces	-69
Deer, roasted	3 ounces	-99
Deer, shoulder roast, braised	3 ounces	1
Deer, tenderloin, broiled	3 ounces	1
Deer, top round, broiled	3 ounces	2
Diced Chik, vegetarian, Worthington	3 ounces	-16
Dill seed	1 Tsp	1
Dill, fresh	1 Tbsp	0
Doughnut, chocolate, sugared or glazed	1 ounce	-56
Doughnut, cruller, sugared or glazed	1 ounce	-64
Doughnut, plain	1 ounce	-35
Doughnut, plain, chocolate frosted	1 ounce	-73
Doughnut, plain, sugared or glazed	1 ounce	-51
Doughnut, wheat, sugared or glazed	1 ounce	-44
Doughnuts, raised, glazed	1 ounce	-43
Dougnuts, cream-filled	1 ounce	-16
Dougnuts, jelly-filled	1 ounce	-33
Dove, cooked	3 ounces	-62
Dr. Pepper	8 ounces	-31
Dressing, Bacon and tomato	2 Tbsp	-22
Dressing, Blue cheese	2 Tbsp	-39
Dressing, Blue cheese, fat-free	2 Tbsp	-24
Dressing, Blue cheese, light	2 Tbsp	-13
Dressing, Buttermilk, light	2 Tbsp	-20
Dressing, Caesar	2 Tbsp	-42
Dressing, Caesar, light	2 Tbsp	-16
Dressing, Coleslaw	2 Tbsp	-38
Dressing, Coleslaw, light	2 Tbsp	-36
Dressing, French	2 Tbsp	-21
Dressing, French, fat-free	2 Tbsp	-28
Dressing, French, light	2 Tbsp	-17
Dressing, Green goddess	2 Tbsp	-27
Dressing, Honey mustard, light	2 Tbsp	-15
Dressing, Italian	2 Tbsp	-19
Dressing, Italian, fat-free	2 Tbsp	-6
Dressing, Italian, light	2 Tbsp	4
Dressing, Oil and vinegar	2 Tbsp	-36
Dressing, Peppercorn	2 Tbsp	-52
Dressing, Ranch	2 Tbsp	-39
Dressing, Ranch, light	2 Tbsp	-19
Dressing, Russian	2 Tbsp	-41
Dressing, Russian, light	2 Tbsp	-27
Dressing, Sesame	2 Tbsp	-36
Dressing, Sweet and Sour	2 Tbsp	4
Dressing, Thousand Is.	2 Tbsp	-26
Dressing, Thousand Is., fat-free	2 Tbsp	-25
Dressing, Thousand Is., light	2 Tbsp	-3
Drum, freshwater, baked	3 ounces	48
Drum, freshwater, raw	3 ounces	38
Duck, duckling, roasted	3 ounces	-31
Duck, liver, raw	3 ounces	-29
Duck, meat and skin, raw	3 ounces	31
Duck, meat and skin, roasted	3 ounces	26
Duck, meat, roasted	3 ounces	17
Dulce de leche	1 ounce	-82
Dulce de leche	1 ounce	-82
Eclairs, custard filling, chocolate glazed	1 ounce	-30
Edamame, frozen	1/2 cup	32
Eel, baked	3 ounces	41
Eel, raw	3 ounces	34
Egg, duck	2 ounces	-147
Egg, goose	2 ounces	-126
Egg, quail	2 ounces	-55
Egg, substitute, fat free	2 ounces	13
Egg, turkey	2 ounces	-56
Egg, white	2 ounces	-2
Egg, whole	2 ounces	-57
Egg, yolk	2 ounces	-174
Eggplant, cooked	1/2 cup	-5
Eggplant, raw	1/2 cup	-2
Elderberries, fresh	1/2 cup	-6
Elk, ground, browned	3 ounces	-50
Elk, ground, raw	3 ounces	-50
Elk, loin, broiled	3 ounces	-7
Elk, raw	3 ounces	-65
Elk, roasted	3 ounces	-77
Elk, round, broiled	3 ounces	5
Elk, tenderloin, broiled	3 ounces	-5
Endive, Belgian, raw	1/2 cup	0
Endive, curly, raw	1 cup	47
English muffin, cinnamon raisin	1 ounce	-47
English muffin, mixed grain	1 ounce	-43
English muffin, plain	1 ounce	-53
English muffin, wheat	1 ounce	-39
English muffin, whole wheat	1 ounce	-26
Epazote, raw	1/2 cup	3
Espresso	1 ounce	0
Fava beans, canned	1 cup	-71
Fava beans, dried	1/2 cup	-34
Fava beans, dried, cooked	1 cup	-54
Fennel seed	1 Tsp	1
Fennel, raw	1/2 cup	-2
Fiber 7 Flakes	1 cup	-110
Fiber One	1/2 cup	-10
Fiddlehead ferns, frozen	1/2 cup	15
Fiddlehead ferns, raw	1/2 cup	21
Figs, dried	1/4 cup	-82
Figs, fresh	1/2 cup	-31
Fish oil, cod liver	1 Tbsp	1137
Fish oil, herring	1 Tbsp	737
Fish oil, menhaden	1 Tbsp	1328
Fish oil, salmon	1 Tbsp	2083
Fish oil, sardine	1 Tbsp	1186
Fish sticks, frozen	3 ounces	83
Fish sticks, meatless	3 ounces	-25
Flatfish (flounder and sole), baked	3 ounces	201
Flatfish (flounder and sole), raw	3 ounces	73
Flaxseed, ground	1/4 cup	26
Frankfurter, meatless	3 ounces	-9
French fries, frozen	1/2 cup	-51
French toast, frozen	1 ounce	-38
French toast, homemade	1 ounce	-30
Frog legs, raw	3 ounces	3
Froot Loops	1 cup	-91
Froot Loops, reduced sugar	1 cup	-71
Frosted Flakes	1 cup	-155
Frosted Flakes, reduced sugar	1 cup	-121
Frosted Rice Krispies	1 cup	-159
Fruit cocktail, in heavy syrup	1/2 cup	-49
Fruit cocktail, in juice	1/2 cup	-20
Fruit cocktail, in light syrup	1/2 cup	-32
Fruit Harvest, with Berries	1 cup	-128
Fruit juice drink, low sugar	8 ounces	-24
Fruit punch, canned	8 ounces	-9
Fruit punch, canned	8 ounces	-42
Fruit punch, from concentrate	8 ounces	-30
Fruit punch, from concentrate	8 ounces	-1
Fruit punch, from mix	8 ounces	-14
Fruity Pebbles	1 cup	-150
Full Throttle	8 ounces	-59
Garbanzo beans (chickpeas), canned	1 cup	-128
Garbanzo beans (chickpeas), dried	1/2 cup	-83
Garbanzo beans (chickpeas), dried, cooked	1 cup	-70
Garlic powder	1/2 Tsp	312
Gatorade	8 ounces	-4
Gefiltefish, sweet recipe	3 ounces	32
Ginger ale	8 ounces	-18
Ginger root, raw	1 Tbsp	387
Ginger, ground	1/2 Tsp	276
Ginkgo nuts, canned	1/4 cup	-15
Goat, raw	3 ounces	-29
Goat, roasted	3 ounces	-40
Golden Crisp	1 cup	-133
Golden Grahams	1 cup	-125
Goose, liver pate (foie gras)	3 ounces	-71
Goose, liver pate, smoked, canned	1 ounce	-24
Goose, meat and skin, raw	3 ounces	61
Goose, meat and skin, roasted	3 ounces	38
Goose, meat, raw	3 ounces	15
Goose, meat, roasted	3 ounces	19
Gooseberries, fresh	1/2 cup	-3
Gooseberries, in light syrup	1/2 cup	-49
Granola, homemade	1/2 cup	-92
Granola, Kellogg's Low Fat	1/2 cup	-90
Granola, Kellogg's Low Fat, Raisins	1/2 cup	-108
Granola, Nature Valley Low Fat, Fruit	1/2 cup	-166
Granola, Quaker 100% Nat. Low Fat, Raisins	1/2 cup	-181
Granola, Quaker Oats and Honey	1/2 cup	-182
Granola, Sun Country with Almonds	1/2 cup	-150
Grape drink, canned	8 ounces	-40
Grape juice	1/2 cup	-30
Grape juice drink, canned	8 ounces	-34
Grape leaves, raw	1/2 cup	25
Grape soda	8 ounces	-35
Grapefruit juice	1/2 cup	-7
Grapefruit juice, fresh	1/2 cup	-3
Grapefruit juice, sweetened	1/2 cup	-17
Grapefruit, canned, in juice	1/2 cup	-6
Grapefruit, canned, in light syrup	1/2 cup	-33
Grapefruit, red	1/2 cup	9
Grapefruit, white	1/2 cup	1
Grape-Nuts	1/2 cup	-139
Grapes, fresh	1/2 cup	-28
Grapes, muscadine	1/2 cup	-18
Great Grains, Raisin, Date & Pecan	1 cup	-217
Great northern beans, canned	1 cup	-113
Great northern beans, dried	1/2 cup	-72
Great northern beans, dried, cooked	1 cup	-55
Grits, instant, prepared	1 cup	-110
Grits, regular, prepared	1 cup	-102
Grouper, raw	3 ounces	98
Guanabana nectar	1/2 cup	-28
Guava nectar	1/2 cup	-19
Guava, fresh	1/2 cup	66
Haddock, baked	3 ounces	102
Haddock, raw	3 ounces	79
Haddock, smoked	3 ounces	106
Halibut, baked	3 ounces	74
Halibut, Greenland, baked	3 ounces	497
Halibut, Greenland, raw	3 ounces	388
Halibut, raw	3 ounces	58
Ham	3 ounces	-36
Ham and cheese loaf	3 ounces	16
Ham salad	3 ounces	-13
Ham sliced, regular	3 ounces	-22
Ham, canned	3 ounces	21
Ham, country style	3 ounces	-78
Ham, fat removed	3 ounces	-23
Ham, honey, smoked	3 ounces	-16
Ham, sliced, extra lean	3 ounces	6
Ham, spiral cut, roasted	3 ounces	-38
Ham, steak	3 ounces	32
Ham, turkey	3 ounces	-59
Ham, with water added	3 ounces	-34
Harvest Burger, Green Giant	3 ounces	27
Hazelnuts (filberts)	1/4 cup	125
Headcheese, pork	3 ounces	18
Heart to Heart	1 cup	42
Hearts of palm, canned	1/2 cup	-4
Herring, Atlantic, baked	3 ounces	796
Herring, Atlantic, kippered	3 ounces	855
Herring, Atlantic, pickled	3 ounces	641
Herring, Atlantic, raw	3 ounces	624
Herring, Pacific, baked	3 ounces	814
Herring, Pacific, raw	3 ounces	638
Hickory nuts	1/4 cup	30
Hominy, white, canned	1/2 cup	-32
Hominy, yellow, canned	1/2 cup	-32
Honey	1 Tbsp	-78
Honey Bunches of Oats, Almonds	1 cup	-117
Honey Bunches of Oats, Honey Roasted	1 cup	-87
Honey Nut Clusters	1 cup	-179
Honey Smacks	1 cup	-125
Honeycomb	1 cup	-82
Honeydew, fresh	1/2 cup	-3
Horseradish, prepared	1 Tsp	0
Hot dog, beef	3 ounces	20
Hot dog, beef, low-fat	3 ounces	12
Hot dog, chicken	3 ounces	-47
Hot dog, pork	3 ounces	-18
Hot dog, turkey	3 ounces	-48
Hummus	1/2 cup	-27
Hyacinth beans, dried, cooked	1 cup	-142
Iced tea, sugar-free, from mix	8 ounces	0
Iced tea, sweetened, from mix	8 ounces	-19
Iced tea, unsweetened, from mix	8 ounces	0
Italian sausage, cooked	3 ounces	20
Italian sausage, raw	3 ounces	23
Jackfruit, fresh	1/2 cup	-54
Jellyfish, salted	3 ounces	92
Jicama, cooked	1/2 cup	-8
Jicama, raw	1/2 cup	1
Just Right w/ Nuggets	1 cup	-209
Just Right, Fruit & Nut	1 cup	-177
Kale, cooked	1/2 cup	227
Kale, frozen	1 cup	242
Kale, raw	1 cup	256
Kamut, cooked	1 cup	-157
Kamut, uncooked	1/3 cup	-133
Kashi GoLean	1 cup	-78
Kashi GoLean Crunch	1 cup	-103
Kashi Good Friends	1 cup	-133
Kashi, Puffed	1 cup	-65
Kashi, Whole Grain Honey Puffs	1 cup	-110
Kelp, raw	1/2 cup	7
Kidney beans, canned	1 cup	-66
Kidney beans, dried	1/2 cup	-54
Kidney beans, dried, cooked	1 cup	-60
King Vitamin	1 cup	-25
Kix	1 cup	-35
Kix, Berry	1 cup	-96
Knockwurst	3 ounces	12
Kohlrabi, cooked	1/2 cup	4
Kohlrabi, raw	1/2 cup	10
Kumquat, fresh	1/2 cup	-9
Lamb, Austr., loin chops, boneless, broiled	3 ounces	-21
Lamb, Austr., loin chops, boneless, raw	3 ounces	-48
Lamb, Australian, foreshank, braised	3 ounces	-12
Lamb, Australian, foreshank, raw	3 ounces	-36
Lamb, Australian, leg, raw	3 ounces	-47
Lamb, Australian, leg, roasted	3 ounces	-21
Lamb, Australian, loin, broiled	3 ounces	-18
Lamb, Australian, loin, raw	3 ounces	-40
Lamb, Australian, rib, raw	3 ounces	-78
Lamb, Australian, rib, roasted	3 ounces	-27
Lamb, Australian, shoulder, cooked	3 ounces	-33
Lamb, Australian, shoulder, raw	3 ounces	-64
Lamb, domestic, foreshank, braised	3 ounces	3
Lamb, domestic, foreshank, raw	3 ounces	-5
Lamb, domestic, leg, raw	3 ounces	-18
Lamb, domestic, leg, roasted	3 ounces	-15
Lamb, domestic, loin, broiled	3 ounces	-29
Lamb, domestic, loin, raw	3 ounces	-43
Lamb, domestic, loin, roasted	3 ounces	-43
Lamb, domestic, rib, broiled	3 ounces	-77
Lamb, domestic, rib, raw	3 ounces	-73
Lamb, domestic, rib, roasted	3 ounces	-53
Lamb, domestic, shoulder, braised	3 ounces	-51
Lamb, domestic, shoulder, broiled	3 ounces	-31
Lamb, domestic, shoulder, raw	3 ounces	-44
Lamb, domestic, shoulder, roasted	3 ounces	-43
Lamb, ground, raw	3 ounces	-49
Lamb, New Zealand, foreshank, braised	3 ounces	-12
Lamb, New Zealand, foreshank, raw	3 ounces	-11
Lamb, New Zealand, leg, raw	3 ounces	-9
Lamb, New Zealand, leg, roasted	3 ounces	-12
Lamb, New Zealand, loin, broiled	3 ounces	-25
Lamb, New Zealand, loin, raw	3 ounces	-23
Lamb, New Zealand, rib, raw	3 ounces	-36
Lamb, New Zealand, rib, roasted	3 ounces	-39
Lamb, New Zealand, shoulder, braised	3 ounces	-32
Lamb, New Zealand, shoulder, raw	3 ounces	-23
Lambsquarters, cooked	1/2 cup	175
Lambsquarters, raw	1 cup	34
Lard	1 Tbsp	-3
Leeks, cooked	1/2 cup	68
Leeks, raw	1/2 cup	116
Lemon grass	1/2 cup	-20
Lemon juice, bottled	1/2 cup	8
Lemon juice, fresh	1/2 cup	16
Lemon peel, fresh	1 Tbsp	2
Lemon, fresh	1/2 cup	9
Lemon, with peel	1/2 cup	12
Lemonade, from concentrate	8 ounces	-33
Lemonade, from mix	8 ounces	2
Lemonade, sugar-free, from mix	8 ounces	3
Lemon-flavored drink, from mix	8 ounces	-5
Lemon-lime soda	8 ounces	-36
Lentils, dried	1/2 cup	-4
Lentils, dried, cooked	1 cup	-15
Lettuce, bibb	1 cup	36
Lettuce, green leaf	1 cup	47
Lettuce, iceberg	1 cup	6
Lettuce, raddicchio	1 cup	10
Lettuce, red leaf	1 cup	34
Life	1 cup	-69
Life, Cinnamon	1 cup	-34
Lima beans, canned	1 cup	-65
Lima beans, cooked	1/2 cup	-45
Lima beans, fordhook, frozen	1/2 cup	-29
Lima beans, frozen	1/2 cup	-51
Lima beans, large, dried	1/2 cup	-99
Lima beans, large, dried, cooked	1 cup	-61
Lima beans, raw	1/2 cup	-29
Lima beans, small, dried	1/2 cup	-101
Lima beans, small, dried, cooked	1 cup	-48
Lime juice, bottled	1/2 cup	2
Lime juice, fresh	1/2 cup	7
Lime, fresh	1/2 cup	3
Limeade, from concentrate	8 ounces	-56
Ling, baked	3 ounces	37
Ling, raw	3 ounces	29
Lingcod, baked	3 ounces	90
Lingcod, raw	3 ounces	33
Litchis, dried	1/4 cup	-82
Litchis, fresh	1/2 cup	-6
Liverwurst	3 ounces	58
Lobster, northern, raw	3 ounces	24
Lobster, northern, steamed	3 ounces	58
Lobster, spiny, raw	3 ounces	49
Lobster, spiny, steamed	3 ounces	67
Loganberries, frozen	1/2 cup	-8
Lucky Charms	1 cup	-68
Lupins, dried	1/2 cup	-63
Lupins, dried, cooked	1 cup	-16
Macadamia nuts, dry-roasted	1/4 cup	159
Macadamia nuts, raw	1/4 cup	155
Macaroni, cooked, enriched	1 cup	-119
Macaroni, dry, enriched	1 ounce	-81
Macaroni, vegetable, cooked, enriched	1 cup	-80
Macaroni, whole-wheat, cooked	1 cup	-91
Mace, ground	1/2 Tsp	-1
Mackerel, Atlantic, baked	3 ounces	510
Mackerel, Atlantic, raw	3 ounces	810
Mackerel, canned, drained	3 ounces	465
Mackerel, king, baked	3 ounces	214
Mackerel, king, raw	3 ounces	169
Mackerel, Pacific and jack, baked	3 ounces	683
Mackerel, Pacific and jack, raw	3 ounces	534
Mackerel, salted	3 ounces	1663
Mackerel, Spanish, baked	3 ounces	395
Mackerel, Spanish, raw	3 ounces	414
Mahimahi, baked	3 ounces	87
Mahimahi, raw	3 ounces	69
Maltex, prepared	1 cup	-92
Mango nectar	1/2 cup	-7
Mango, fresh	1/2 cup	-8
Mangosteen, in syrup	1/2 cup	-34
Margarine, Benecol	1 Tbsp	28
Margarine, Benecol Light	1 Tbsp	14
Margarine, Smart Balance Light	1 Tbsp	-2
Margarine, Smart Balance Regular	1 Tbsp	5
Margarine, Smarth Balance Omega Plus	1 Tbsp	35
Margarine, tub	1 Tbsp	48
Margarine-butter blend	1 Tbsp	-18
Margarine-butter blend, stick, reduced fat	1 Tbsp	-10
Margarine-butter blend, tub, reduced fat	1 Tbsp	-5
Marjoram, dried	1 Tsp	2
Mayonnaise, cholesterol free	1 Tbsp	-33
Mayonnaise, imitation	1 Tbsp	-10
Mayonnaise, imitation, cholesterol free	1 Tbsp	-14
Mayonnaise, imitation, fat-free	1 Tbsp	-2
Mayonnaise, light	1 Tbsp	-13
Mayonnaise, Sm. Balance Omega Plus Light	1 Tbsp	15
Mayonnaise, soybean and safflower oil	1 Tbsp	-60
Mayonnaise, soybean oil (Hellman's)	1 Tbsp	-29
Mayonnaise, tofu	1 Tbsp	-11
Maypo, prepared	1 cup	-68
Meatballs, meatless	3 ounces	-20
Milk, chocolate, low fat (1%)	1 cup	-93
Milk, chocolate, reduced fat (2%)	1 cup	-114
Milk, chocolate, whole	1 cup	-109
Milk, condensed sweetened	2 Tbsp	-98
Milk, evaporated, fat free	1/2 cup	-47
Milk, evaporated, whole	1/2 cup	-69
Milk, fat free (skim)	1 cup	-52
Milk, goat	1 cup	-93
Milk, indian buffalo	1 cup	-127
Milk, low fat (1%)	1 cup	-60
Milk, powdered, fat free	1/3 cup	-42
Milk, powdered, whole	1/3 cup	-46
Milk, reduced fat (2%)	1 cup	-57
Milk, whole	1 cup	-75
Milk, whole	1 cup	-75
Milkshake, chocolate	1 cup	-183
Milkshake, vanilla	1 cup	-159
Millet, cooked	1 cup	-150
Millet, puffed	1 cup	-84
Millet, raw	1/3 cup	-217
Mini-Wheats, Frosted	1 cup	-160
Mint, fresh (peppermint)	1 Tbsp	0
Miso	2 Tbsp	-26
Mixed nuts, dry-roasted	1/4 cup	60
Mixed nuts, no peanuts, oil-roasted	1/4 cup	177
Mixed nuts, oil-roasted	1/4 cup	89
Molasses	1 Tbsp	-69
Monkfish, raw	3 ounces	28
Monster	8 ounces	-27
Moose, raw	3 ounces	-45
Moose, roasted	3 ounces	-50
Mortadella	3 ounces	5
Muesli (Alpen)	1/2 cup	-168
Muesli (Familia)	1/2 cup	-193
Muesli, with dried fruit and nuts	1/2 cup	-118
Mueslix	1 cup	-135
Muffin, blueberry	1 ounce	-64
Muffin, blueberry, low-fat	1 ounce	-59
Muffin, corn	1 ounce	-61
Muffin, corn, from mix	1 ounce	-53
Muffin, oat bran	1 ounce	-47
Mulberries, fresh	1/2 cup	-6
Mullet, striped, baked	3 ounces	83
Mullet, striped, raw	3 ounces	75
Multgrain hot cereal, dry	1/3 cup	-67
Multigrain Cutlets, Worthington	3 ounces	-19
Mung beans, dried	1/2 cup	-82
Mung beans, dried, cooked	1 cup	-25
Mushrooms, brown	1/2 cup	5
Mushrooms, canned	1/2 cup	-9
Mushrooms, enoki	1/2 cup	-3
Mushrooms, maitake	1/2 cup	-4
Mushrooms, oyster	1/2 cup	-5
Mushrooms, portabella	1/2 cup	1
Mushrooms, portabella, grilled	1/2 cup	0
Mushrooms, shiitake	1/2 cup	-4
Mushrooms, shiitake, cooked	1/2 cup	-6
Mushrooms, straw, canned	1/2 cup	-2
Mushrooms, white	1/2 cup	-3
Mussels, blue, raw	3 ounces	149
Mussels, blue, steamed	3 ounces	267
Mustard greens, cooked	1/2 cup	105
Mustard greens, frozen	1 cup	121
Mustard greens, raw	1 cup	157
Mustard, ground	1/2 Tsp	4
Mustard, prepared	1 Tsp	2
Natto	1/2 cup	-36
Navy beans, canned	1 cup	-108
Navy beans, dried	1/2 cup	-68
Navy beans, dried, cooked	1 cup	-51
Nectarine, fresh	1/2 cup	-13
Non-alcoholic wine	8 ounces	-5
Noodles, chow mein	1 ounce	-76
Noodles, egg, cooked	1 cup	-102
Noodles, egg, dry	1 ounce	-82
Noodles, mung bean (cellophane), dry	1 ounce	-125
Noodles, rice, cooked	1 cup	-145
Noodles, rice, dry	1/3 cup	-85
Noodles, spinach, cooked	1 cup	-56
Nopales, cooked	1/2 cup	-2
Nopales, raw	1/2 cup	0
Nutmeg, ground	1/2 Tsp	-3
Nutrition for Women Oatmeal, prepared	1 cup	-103
Oat Bran Flakes (Health Valley)	1 cup	-133
Oat bran, cooked	1 cup	-43
Oat bran, raw	1/3 cup	-24
Oat flour	1/3 cup	-103
Oatmeal Crisp, Almond	1 cup	-163
Oatmeal Crisp, Apple Cinnamon	1 cup	-177
Oatmeal Crisp, Raisin	1 cup	-189
Oatmeal Squares	1 cup	-106
Oatmeal Squares, cinnamon	1 cup	-118
Oatmeal, instant, dry	1/3 cup	-60
Oatmeal, instant, flavored, prepared	1 cup	-106
Oatmeal, instant, prepared	1 cup	-64
Oatmeal, multigrain, prepared	1 cup	-94
Oatmeal, regular, dry	1/3 cup	-69
Oatmeal, regular, prepared	1 cup	-84
Oats, whole grain	1/3 cup	-137
Ocean perch, baked	3 ounces	190
Ocean perch, raw	3 ounces	149
Octopus, raw	3 ounces	67
Octopus, steamed	3 ounces	143
Oil, almond	1 Tbsp	69
Oil, apricot kernel	1 Tbsp	37
Oil, avocado	1 Tbsp	73
Oil, canola	1 Tbsp	85
Oil, cocoa butter	1 Tbsp	-43
Oil, coconut	1 Tbsp	-124
Oil, corn	1 Tbsp	-54
Oil, corn and canola blend	1 Tbsp	60
Oil, cottonseed	1 Tbsp	-101
Oil, Enova	1 Tbsp	1
Oil, flaxseed	1 Tbsp	17
Oil, grapeseed	1 Tbsp	-93
Oil, hazelnut	1 Tbsp	93
Oil, olive	1 Tbsp	79
Oil, palm	1 Tbsp	-30
Oil, palm kernel	1 Tbsp	-107
Oil, peanut	1 Tbsp	-3
Oil, poppy seed	1 Tbsp	-84
Oil, rice bran	1 Tbsp	-13
Oil, safflower, high linoleic (Hollywood)	1 Tbsp	-98
Oil, safflower, high oleic (Hain)	1 Tbsp	83
Oil, sesame	1 Tbsp	-22
Oil, soybean	1 Tbsp	-40
Oil, sunflower, high oleic	1 Tbsp	108
Oil, sunflower, linoleic	1 Tbsp	-82
Oil, walnut	1 Tbsp	-27
Oil, wheat germ	1 Tbsp	-58
Okra, cooked	1/2 cup	10
Okra, frozen	1/2 cup	15
Okra, raw	1/2 cup	12
Olive loaf	3 ounces	-9
Olives, black	1 Tbsp	5
Olives, green	1 Tbsp	7
Onion powder	1/2 Tsp	21
Onion rings, frozen	1/2 cup	-36
Onions, cooked	1/2 cup	240
Onions, dehydrated flakes	1 Tsp	28
Onions, frozen	1/2 cup	301
Onions, raw	1/2 cup	292
Onions, sweet, raw	1/2 cup	299
Optimum (Nature's Path)	1 cup	-34
Optimum Slim (Nature's Path)	1 cup	-97
Orange and grapefruit juice blend	1/2 cup	-12
Orange drink, canned	8 ounces	13
Orange juice	1/2 cup	-3
Orange juice drink	8 ounces	-46
Orange juice, fresh	1/2 cup	1
Orange peel, fresh	1 Tbsp	1
Orange soda	8 ounces	-43
Orange, fresh	1/2 cup	5
Orange, with peel	1/2 cup	3
Orange-apricot juice	8 ounces	-37
Orange-flavored drink, from mix	8 ounces	-19
Oregano, dried	1 Tsp	1
Organic Promise, Autumn Wheat	1 cup	-173
Oysters, canned canned	3 ounces	254
Oysters, eastern, breaded and fried	3 ounces	246
Oysters, eastern, farmed, baked	3 ounces	302
Oysters, eastern, farmed, raw	3 ounces	271
Oysters, eastern, wild, baked	3 ounces	343
Oysters, eastern, wild, raw	3 ounces	310
Oysters, eastern, wild, steamed	3 ounces	470
Oysters, Pacific, raw	3 ounces	332
Oysters, Pacific, steamed	3 ounces	673
Pancake, blueberry	1 ounce	-38
Pancake, buttermilk	1 ounce	-38
Pancake, whole wheat	1 ounce	-32
Papaya nectar	1/2 cup	-28
Papaya, fresh	1/2 cup	16
Paprika	1/2 Tsp	6
Parsley, dried	1 Tsp	9
Parsley, fresh	1 Tbsp	20
Parsnips, cooked	1/2 cup	-17
Parsnips, raw	1/2 cup	-8
Passionfruit juice, purple, fresh	1/2 cup	-7
Passionfruit juice, yellow, fresh	1/2 cup	-24
Passionfruit, fresh	1/2 cup	-18
Pasta, corn, cooked	1 cup	-121
Pastrami, low-fat	3 ounces	22
Pastrami, turkey	3 ounces	-102
Peach nectar	1/2 cup	-19
Peach, fresh	1/2 cup	-10
Peaches, dried	1/4 cup	-76
Peaches, frozen, sweetened	1/2 cup	-28
Peaches, in heavy syrup	1/2 cup	-54
Peaches, in juice	1/2 cup	-22
Peaches, in light syrup	1/2 cup	-30
Peaches, in syrup, drained	1/2 cup	-40
Peanut butter, crunchy	2 Tbsp	18
Peanut butter, reduced fat	2 Tbsp	-21
Peanut butter, smooth	2 Tbsp	10
Peanut butter, with omega-3	2 Tbsp	91
Peanut flour, defatted	1/3 cup	-1
Peanut flour, low fat	1/3 cup	2
Peanuts, boiled	1/4 cup	-5
Peanuts, dry-roasted	1/4 cup	25
Peanuts, oil-roasted	1/4 cup	28
Peanuts, raw	1/4 cup	32
Peanuts, spanish, oil-roasted	1/4 cup	5
Peanuts, spansh, raw	1/4 cup	13
Peanuts, valencia, oil-roasted	1/4 cup	6
Peanuts, valencia, raw	1/4 cup	15
Peanuts, virginia, oil-roasted	1/4 cup	35
Peanuts, virginica, raw	1/4 cup	28
Pear nectar	1/2 cup	-21
Pear, asian	1/2 cup	-7
Pear, fresh	1/2 cup	-14
Pears, dried	1/4 cup	-114
Pears, in heavy syrup	1/2 cup	-49
Pears, in juice	1/2 cup	-26
Pears, in light syrup	1/2 cup	-31
Pears, in syrup, drained	1/2 cup	-36
Peas, canned	1/2 cup	0
Peas, cooked	1/2 cup	-3
Peas, frozen	1/2 cup	9
Peas, pigeon, cooked	1/2 cup	-18
Peas, pigeon, raw	1/2 cup	-19
Peas, raw	1/2 cup	6
Peas, sugar snap, cooked	1/2 cup	17
Peas, sugar snap, frozen	1/2 cup	-1
Peas, sugar snap, raw	1/2 cup	9
Pecans, dry-roasted	1/4 cup	64
Pecans, oil-roasted	1/4 cup	44
Pecans, raw	1/4 cup	46
Pepper, black, ground	1/2 Tsp	-1
Pepper, cayenne	1/2 Tsp	282
Pepper, green, cooked	1/2 cup	25
Pepper, green, frozen	1/2 cup	12
Pepper, green, raw	1/2 cup	24
Pepper, green, sauteed	1/2 cup	43
Pepper, red, cooked	1/2 cup	87
Pepper, red, frozen	1/2 cup	32
Pepper, red, raw	1/2 cup	39
Pepper, red, sauteed	1/2 cup	61
Pepper, white, ground	1/2 Tsp	-2
Pepper, yellow, raw	1/2 cup	52
Pepperoni	3 ounces	-39
Perch, baked	3 ounces	89
Perch, raw	3 ounces	70
Persimmon, fresh	1/2 cup	-19
Persimmons, dried	1/4 cup	-51
Pheasant, cooked	3 ounces	31
Phyllo dough	1 ounce	-53
Pickle and pimento loaf	3 ounces	-7
Pie, apple	1 ounce	-36
Pie, banana cream	1 ounce	-38
Pie, blueberry	1 ounce	-35
Pie, Boston cream	1 ounce	-45
Pie, cherry	1 ounce	-37
Pie, chocolate cream	1 ounce	-18
Pie, chocolate mousse, from mix	1 ounce	-37
Pie, coconut cream	1 ounce	-40
Pie, coconut custard	1 ounce	-33
Pie, Dutch apple	1 ounce	-44
Pie, egg custard	1 ounce	-23
Pie, fried, cherry	1 ounce	-39
Pie, fried, fruit	1 ounce	-39
Pie, fried, lemon	1 ounce	-39
Pie, lemon meringue	1 ounce	-62
Pie, mince	1 ounce	-53
Pie, peach	1 ounce	-33
Pie, pecan	1 ounce	-62
Pie, pumpkin, commercial	1 ounce	-26
Pie, vanilla cream	1 ounce	-39
Pig's feet	3 ounces	-30
Pigeon peas, dried	1/2 cup	-133
Pigeon peas, dried, cooked	1 cup	-70
Pike, northern, baked	3 ounces	44
Pike, northern, raw	3 ounces	35
Pike, walleye, baked	3 ounces	113
Pike, walleye, raw	3 ounces	88
Pimento, canned	1/2 cup	54
Pine nuts, dried	1/4 cup	-51
Pineapple juice	1/2 cup	-8
Pineapple juice, from concentrate	1/2 cup	-26
Pineapple, fresh	1/2 cup	32
Pineapple, frozen, sweetened	1/2 cup	-64
Pineapple, in heavy syrup	1/2 cup	-56
Pineapple, in juice	1/2 cup	-36
Pineapple, in juice, drained	1/2 cup	-25
Pineapple, in light syrup	1/2 cup	-26
Pineapple-grapefruit juice	8 ounces	0
Pineapple-orange juice	8 ounces	-63
Pink beans, dried	1/2 cup	-145
Pink beans, dried, cooked	1 cup	-91
Pink lemonade, from concentrate	8 ounces	-34
Pinto beans, canned	1 cup	-56
Pinto beans, dried	1/2 cup	-76
Pinto beans, dried, cooked	1 cup	-43
Pistachios, dry-roasted	1/4 cup	22
Pistachios, raw	1/4 cup	19
Plantains, fried	1/2 cup	-124
Plantains, raw	1/2 cup	-56
Plum, fresh	1/2 cup	-10
Plums, in heavy syrup	1/2 cup	-70
Plums, in juice	1/2 cup	-25
Plums, in light syrup	1/2 cup	-38
Plums, in syrup, drained	1/2 cup	-49
Polish sausage, pork	3 ounces	19
Polish sausage, smoked	3 ounces	17
Pollock, Atlantic, baked	3 ounces	223
Pollock, Atlantic, raw	3 ounces	174
Pollock, walleye, baked	3 ounces	206
Pollock, walleye, raw	3 ounces	156
Pomegranate juice, bottled	1/2 cup	-23
Pomegranate, fresh	1/2 cup	-27
Pompano, baked	3 ounces	46
Pompano, raw	3 ounces	37
Poppy seed	1 Tsp	-6
Pork sausage, cooked	3 ounces	-86
Pork sausage, raw	3 ounces	-71
Pork, chops, center rib (bnless), pan-fried	3 ounces	-9
Pork, chops, center rib (boneless), braised	3 ounces	-12
Pork, chops, center rib (boneless), broiled	3 ounces	-1
Pork, chops, center rib (boneless), raw	3 ounces	-45
Pork, chops, center rib, braised	3 ounces	-7
Pork, chops, center rib, broiled	3 ounces	-30
Pork, chops, center rib, pan-fried	3 ounces	-10
Pork, chops, center rib, raw	3 ounces	-18
Pork, chops, sirloin, braised	3 ounces	-15
Pork, chops, sirloin, broiled	3 ounces	-9
Pork, chops, sirloin, raw	3 ounces	-14
Pork, chops, top loin (boneless), braised	3 ounces	3
Pork, chops, top loin (boneless), broiled	3 ounces	-18
Pork, chops, top loin (boneless), pan-fried	3 ounces	5
Pork, chops, top loin (boneless), raw	3 ounces	-16
Pork, dried	3 ounces	34
Pork, ground, cooked	3 ounces	-68
Pork, ground, extra lean, cooked	3 ounces	-49
Pork, ground, extra lean, raw	3 ounces	-35
Pork, ground, raw	3 ounces	-62
Pork, hocks, pickled	3 ounces	-32
Pork, leg, raw	3 ounces	-44
Pork, leg, roasted	3 ounces	-17
Pork, loin, blade, braised	3 ounces	-20
Pork, loin, blade, broiled	3 ounces	-18
Pork, loin, blade, pan-fried	3 ounces	-23
Pork, loin, blade, raw	3 ounces	-71
Pork, loin, blade, roasted	3 ounces	-16
Pork, loin, center loin, braised	3 ounces	1
Pork, loin, center loin, broiled	3 ounces	-31
Pork, loin, center loin, pan-fried	3 ounces	-10
Pork, loin, center loin, raw	3 ounces	-13
Pork, loin, center loin, roasted	3 ounces	1
Pork, loin, center rib (boneless), roasted	3 ounces	-28
Pork, loin, center rib, fat removed, roasted	3 ounces	5
Pork, loin, center rib, roasted	3 ounces	-7
Pork, loin, sirloin (boneless), roasted	3 ounces	5
Pork, loin, sirloin, fat removed, roasted	3 ounces	-26
Pork, loin, sirloin, roasted	3 ounces	-34
Pork, loin, top loin (boneless), raw	3 ounces	-16
Pork, loin, top loin (boneless), roasted	3 ounces	-17
Pork, loin, whole, braised	3 ounces	6
Pork, loin, whole, broiled	3 ounces	-2
Pork, loin, whole, raw	3 ounces	-36
Pork, loin, whole, roasted	3 ounces	-17
Pork, ribs, country-style, braised	3 ounces	-40
Pork, ribs, country-style, raw	3 ounces	-16
Pork, ribs, country-style, roasted	3 ounces	-32
Pork, ribs, raw	3 ounces	-31
Pork, ribs, roasted	3 ounces	-24
Pork, ribs, spareribs, braised	3 ounces	-52
Pork, ribs, spareribs, raw	3 ounces	-474
Pork, ribs, spareribs, roasted	3 ounces	-64
Pork, shoulder (boneless), cooked	3 ounces	-31
Pork, shoulder (boneless), raw	3 ounces	-22
Pork, shoulder, arm picnic, braised	3 ounces	-40
Pork, shoulder, arm picnic, raw	3 ounces	-55
Pork, shoulder, arm picnic, roasted	3 ounces	-41
Pork, shoulder, blade roast, broiled	3 ounces	-17
Pork, shoulder, blade roast, roasted	3 ounces	-15
Pork, shoulder, blade steak, braised	3 ounces	-43
Pork, shoulder, blade steak, raw	3 ounces	-39
Pork, shoulder, whole, raw	3 ounces	-54
Pork, shoulder, whole, roasted	3 ounces	-24
Pork, tenderloin, broiled	3 ounces	9
Pork, tenderloin, peppercorn-flavored	3 ounces	-17
Pork, tenderloin, raw	3 ounces	-20
Pork, tenderloin, roasted	3 ounces	-16
Pork, tenderloin, teriyaki-flavored	3 ounces	-20
Post 100% Bran	1/2 cup	-49
Potato puffs, frozen	1/2 cup	-32
Potato, baked	1/2 cup	-47
Potato, baked, w/o skin	1/2 cup	-40
Potato, boiled, w/o skin	1/2 cup	-44
Potato, canned	1/2 cup	-31
Potato, raw	1/2 cup	-32
Potato, red, baked	1/2 cup	-41
Potato, red, raw	1/2 cup	-32
Potato, russet, baked	1/2 cup	-46
Potato, russet, raw	1/2 cup	-41
Potatoes, hash-browned	1/2 cup	-93
Potatoes, mashed	1/2 cup	-69
Potatoes, mashed, instant	1/2 cup	-52
Poultry seasoning	1/2 Tsp	0
Pout, ocean, baked	3 ounces	38
Pout, ocean, raw	3 ounces	30
Powerade	8 ounces	-10
Prickly pear, fresh	1/2 cup	-5
Product 19	1 cup	45
Propel	8 ounces	14
Prune juice	1/2 cup	-51
Prunes, dried	1/4 cup	-91
Prunes, stewed	1/2 cup	-82
Prunes, stewed, with sugar	1/2 cup	-114
Puffed Rice	1 cup	-61
Puffed Wheat	1 cup	-25
Pummelo, fresh	1/2 cup	4
Pumpkin pie mix, canned	1/2 cup	-64
Pumpkin pie spice	1/2 Tsp	-2
Pumpkin seed kernels, dried	1/4 cup	-68
Pumpkin seeds, whole, roasted	1/4 cup	-28
Pumpkin, canned	1/2 cup	168
Pumpkin, cooked	1/2 cup	48
Pumpkin, raw	1/2 cup	49
Purslane, cooked	1/2 cup	-6
Purslane, raw	1 cup	-1
Quail, cooked	3 ounces	-113
Quaker Oat Bran Cereal	1 cup	-71
Quince, fresh	1/2 cup	-15
Quinoa, uncooked	1/3 cup	-126
Quisp	1 cup	-36
Rabbit, wild, raw	3 ounces	4
Rabbit, wild, stewed	3 ounces	22
Radish, oriental, cooked	1/2 cup	2
Radish, oriental, raw	1/2 cup	4
Radish, raw	1/2 cup	4
Raisin Bran	1 cup	-130
Raisin Bran Crunch	1 cup	-189
Raisin Nut Bran	1 cup	-172
Raisins, golden	1/4 cup	-136
Raisins, seedless	1/4 cup	-135
Raspberries, fresh	1/2 cup	0
Raspberries, in heavy syrup	1/2 cup	-65
Rasperries, frozen, sweetened	1/2 cup	-64
Red Bull	8 ounces	-41
Red Bull, sugar-free	8 ounces	10
Refried beans, canned, fat-free	1 cup	-74
Refried beans, canned, fat-free	1 cup	-45
Refried beans, canned, vegetarian	1 cup	-72
Rhubarb, fresh	1/2 cup	1
Rhubarb, frozen	1/2 cup	3
Rice bran	1/3 cup	-13
Rice flour, brown	1/3 cup	-198
Rice flour, white	1/3 cup	-220
Rice Krispies	1 cup	-80
Rice milk	1 cup	-23
Rice milk	1 cup	-23
Rice, brown, long-grain, cooked	1 cup	-143
Rice, brown, long-grain, dry	1/3 cup	-229
Rice, brown, medium-grain, cooked	1 cup	-162
Rice, brown, medium-grain, dry	1/3 cup	-243
Rice, white, glutinous, cooked	1 cup	-125
Rice, white, glutinous, dry	1/3 cup	-262
Rice, white, long-grain, cooked	1 cup	-153
Rice, white, long-grain, dry	1/3 cup	-235
Rice, white, long-grain, instant, cooked	1 cup	-131
Rice, white, long-grain, instant, dry	1/3 cup	-117
Rice, white, medium-grain, cooked	1 cup	-184
Rice, white, medium-grain, dry	1/3 cup	-244
Rice, white, short-grain, cooked	1 cup	-188
Rice, white, short-grain, dry	1/3 cup	-243
Rockfish, Pacific, baked	3 ounces	193
Rockfish, Pacific, raw	3 ounces	151
Rockstar	8 ounces	-38
Rockstar, sugar-free	8 ounces	12
Roe, baked	3 ounces	1040
Roe, raw	3 ounces	813
Roll, cinnamon	1 ounce	-69
Roll, egg	1 ounce	-48
Roll, French	1 ounce	-48
Roll, hamburger or hot dog, low calorie	1 ounce	-25
Roll, hamburger or hot dog, multi-grain	1 ounce	-33
Roll, hamburger or hot dog, white	1 ounce	-55
Roll, kaiser	1 ounce	-55
Roll, oat bran	1 ounce	-31
Roll, pumpernickel	1 ounce	-50
Roll, rye	1 ounce	-51
Roll, wheat	1 ounce	-39
Roll, white (brown-and-serve)	1 ounce	-55
Roll, whole wheat	1 ounce	-44
Roman Meal, prepared	1 cup	-80
Root beer	8 ounces	-31
Rosemary, dried	1 Tsp	0
Rosemary, fresh	1 Tbsp	0
Roughy, orange, baked	3 ounces	62
Roughy, orange, raw	3 ounces	51
Rutabaga, cooked	1/2 cup	-19
Rutabaga, raw	1/2 cup	-2
Rye flour, dark	1/3 cup	-65
Rye flour, light	1/3 cup	-114
Rye flour, medium	1/3 cup	-99
Rye, whole grain	1/3 cup	-145
Sablefish, baked	3 ounces	681
Sablefish, raw	3 ounces	532
Sablefish, smoked	3 ounces	702
Saffron	1 Tsp	-1
Sage, ground	1/2 Tsp	4
Salami, beef	3 ounces	11
Salami, hard	3 ounces	-94
Salami, turkey	3 ounces	-69
Salmon, Atlantic, farmed, baked	3 ounces	886
Salmon, Atlantic, farmed, raw	3 ounces	725
Salmon, Atlantic, wild, baked	3 ounces	489
Salmon, Atlantic, wild, raw	3 ounces	383
Salmon, chinook, baked	3 ounces	582
Salmon, chinook, raw	3 ounces	689
Salmon, chinook, smoked (lox)	3 ounces	210
Salmon, chum, baked	3 ounces	330
Salmon, chum, canned, drained	3 ounces	444
Salmon, chum, raw	3 ounces	258
Salmon, coho, farmed, baked	3 ounces	454
Salmon, coho, farmed, raw	3 ounces	421
Salmon, coho, wild, baked	3 ounces	439
Salmon, coho, wild, raw	3 ounces	354
Salmon, coho, wild, steamed	3 ounces	446
Salmon, pink, baked	3 ounces	471
Salmon, pink, canned	3 ounces	619
Salmon, pink, canned, drained	3 ounces	424
Salmon, pink, raw	3 ounces	368
Salmon, sockeye, baked	3 ounces	521
Salmon, sockeye, canned, drained	3 ounces	576
Salmon, sockeye, raw	3 ounces	432
Salsify, cooked	1/2 cup	-28
Salsify, raw	1/2 cup	-28
Salt	1/2 Tsp	0
Salt pork	3 ounces	-50
Sardine, Atlantic, in oil, drained	3 ounces	435
Sardine, Pacific, in tomato sauce, drained	3 ounces	344
Sauerkraut, canned	1/2 cup	4
Sausage patties	3 ounces	-54
Sausage, meatless	3 ounces	-48
Sausage, turkey, brown-and-serve	3 ounces	-103
Sausage, turkey, cooked	3 ounces	-112
Sausage, turkey, raw	3 ounces	-108
Scallions, raw	1/2 cup	152
Scallops, (bay and sea), steamed	3 ounces	139
Scallops, breaded and fried	3 ounces	42
Scallops, imitation	3 ounces	-17
Scallops, raw	3 ounces	62
Scrapple	3 ounces	-70
Scup, raw	3 ounces	30
Sea bass, baked	3 ounces	334
Sea bass, raw	3 ounces	262
Sea trout, baked	3 ounces	14
Sea trout, raw	3 ounces	11
Semolina flour, enriched	1/3 cup	-144
Sesame butter (tahini)	1/4 cup	-20
Sesame seed flour	1/3 cup	-68
Sesame seeds, hulled	1/4 cup	-9
Sesame seeds, unhulled	1/4 cup	-5
Shad, raw	3 ounces	921
Shallots, raw	1/2 cup	162
Shark, batter-dipped and fried	3 ounces	201
Shark, raw	3 ounces	276
Sheepshead, baked	3 ounces	23
Sheepshead, raw	3 ounces	44
Shortening, vegetable	1 Tbsp	-27
Shredded Wheat	1 cup	-156
Shredded Wheat n' Bran, spoon-size	1 cup	-128
Shredded Wheat, Honey Nut	1 cup	-154
Shrimp, breaded and fried	3 ounces	25
Shrimp, canned	3 ounces	219
Shrimp, imitation	3 ounces	-15
Shrimp, raw	3 ounces	129
Shrimp, steamed	3 ounces	98
Small white beans, dried	1/2 cup	-77
Small white beans, dried, cooked	1 cup	-56
Smart Start	1 cup	-62
Smelt, rainbow, baked	3 ounces	334
Smelt, rainbow, raw	3 ounces	261
Smoked sausage	3 ounces	-56
Snail, raw	3 ounces	52
Snapper, baked	3 ounces	129
Snapper, raw	3 ounces	113
Sour cream	2 Tbsp	-31
Sour cream	2 Tbsp	-31
Sour cream, fat free	2 Tbsp	-14
Sour cream, fat free	2 Tbsp	-14
Sour cream, reduced fat	2 Tbsp	-16
Sour cream, reduced fat	2 Tbsp	-16
Soy flour, full-fat	1/3 cup	-17
Soy flour, low-fat	1/3 cup	7
Soy flour, roasted, full-fat	1/3 cup	-23
Soy pasta, dry	1 ounce	-99
Soy sauce (shoyu)	1 Tbsp	-4
Soy sauce (shoyu), low sodium	1 Tbsp	-4
Soy sauce (tamari)	1 Tbsp	-4
Soybeans, cooked	1/2 cup	-13
Soybeans, dried	1/2 cup	-19
Soybeans, dried, cooked	1 cup	-44
Soybeans, dry roasted	1 cup	-133
Soybeans, roasted	1 cup	-83
Soyburger	3 ounces	-4
Soymilk, chocolate, light	1 cup	-67
Soymilk, plain, light	1 cup	-37
Soymilk, vanilla, light	1 cup	-41
Spaghetti, cooked	1 cup	-124
Spaghetti, dry	1 ounce	-81
Spaghetti, spinach, cooked	1 cup	-88
Spaghetti, spinach, dry	1 ounce	-64
Spaghetti, whole-wheat, cooked	1 cup	-82
Spaghetti, whole-wheat, dry	1 ounce	-66
Spearmint, dried	1 Tsp	0
Spearmint, fresh	1 Tbsp	0
Special K	1 cup	5
Special K, Chocolate	1 cup	-132
Special K, Fruit & Yogurt	1 cup	-169
Special K, Protein Plus	1 cup	8
Special K, Vanilla Almond	1 cup	-98
Special K, with Berries	1 cup	-82
Spelt, cooked	1 cup	-142
Spelt, uncooked	1/3 cup	-144
Spinach raw	1 cup	74
Spinach, canned	1/2 cup	241
Spinach, cooked	1/2 cup	224
Spinach, frozen	1/2 cup	187
Split peas, dried	1/2 cup	-81
Split peas, dried, cooked	1 cup	-68
Spot, baked	3 ounces	225
Spot, raw	3 ounces	176
Sprite	8 ounces	-31
Sprouts, mung bean, canned	1/2 cup	-4
Sprouts, radish	1/2 cup	1
Squash, butternut, baked	1/2 cup	82
Squash, butternut, raw	1/2 cup	55
Squash, summer, canned	1/2 cup	1
Squash, summer, cooked	1/2 cup	0
Squash, summer, frozen	1/2 cup	-3
Squash, summer, raw	1/2 cup	2
Squash, winter, baked	1/2 cup	55
Squid, fried	3 ounces	216
Squid, raw	3 ounces	201
Starfruit, fresh	1/2 cup	4
Strawberries, fresh	1/2 cup	14
Strawberries, frozen	1/2 cup	8
Strawberries, frozen, sweetened	1/2 cup	-23
Strawberry-flavored drink, from mix	8 ounces	-127
Strudel, apple	1 ounce	-51
Stuffing, bread, from mix	1 ounce	-6
Stuffing, cornbread, from mix	1 ounce	-8
Sturgeon, baked	3 ounces	107
Sturgeon, raw	3 ounces	84
Sturgeon, smoked	3 ounces	58
Sucker, white, baked	3 ounces	152
Sucker, white, raw	3 ounces	118
Sucralose (Splenda)	1 Packet	-4
Sugar, brown	1 Tbsp	-77
Sugar, granulated	1 Tbsp	-63
Sugar, powdered	1 Tbsp	-42
Summer sausage	3 ounces	31
Sunfish, baked	3 ounces	-9
Sunfish, raw	3 ounces	-7
Sunflower kernels, dry-roasted	1/4 cup	-48
Sunflower kernels, oil-roasted	1/4 cup	-63
Sunflower kernels, raw	1/4 cup	12
Sunflower seed butter	1/4 cup	-155
Sunflower seed flour	1/3 cup	-12
Surimi	3 ounces	139
Sweet potato leaves, cooked	1/2 cup	6
Sweet potato leaves, raw	1 cup	6
Sweet potato, baked	1/2 cup	189
Sweet potato, canned	1/2 cup	45
Sweet potato, raw	1/2 cup	76
Sweetened iced tea, bottled	8 ounces	-28
Swordfish, baked	3 ounces	303
Swordfish, raw	3 ounces	237
Taco shell	1 ounce	-90
Tamarind nectar	1/2 cup	-28
Tamarind, fresh	1/2 cup	-140
Tangerine juice, fresh	1/2 cup	-9
Tangerine juice, sweetened	1/2 cup	-21
Tangerine, fresh	1/2 cup	-11
Tangerines, in juice	1/2 cup	1
Tangerines, in juice, drained	1/2 cup	3
Tangerines, in light syrup	1/2 cup	-29
Tapioca, pearl, dry	1/3 cup	-235
Taro leaves, cooked	1/2 cup	35
Taro leaves, raw	1 cup	30
Taro root, cooked	1/2 cup	-62
Taro root, raw	1/2 cup	-38
Taro shoots, cooked	1/2 cup	2
Taro shoots, raw	1/2 cup	1
Tarragon, dried	1 Tsp	-1
Tasteeos	1 cup	-26
Tea, brewed	8 ounces	2
Tea, brewed, decaf	8 ounces	2
Tea, herbal	8 ounces	1
Teff, cooked	1 cup	-153
Teff, uncooked	1/3 cup	-201
Tempeh	1/2 cup	-46
Thyme, dried	1 Tsp	3
Thyme, fresh	1 Tbsp	3
Tilapia, baked	3 ounces	63
Tilapia, raw	3 ounces	55
Tilefish, baked	3 ounces	274
Tilefish, raw	3 ounces	145
Toaster pastry, brown sugar	1 ounce	-78
Toaster pastry, frosted	1 ounce	-90
Toaster pastry, fruit	1 ounce	-90
Tofu, firm	1/2 cup	-22
Tofu, silken, lite, firm	1/2 cup	-24
Tofu, soft	1/2 cup	-17
Tomatillos, raw	1/2 cup	-4
Tomato juice, canned	1/2 cup	10
Tomato paste	2 Tbsp	-4
Tomato puree	1/2 cup	-12
Tomato sauce	1/2 cup	-6
Tomato sauce, with cheese	1/2 cup	-31
Tomato sauce, with mushrooms	1/2 cup	-3
Tomato, cooked	1/2 cup	9
Tomato, green, raw	1/2 cup	5
Tomato, raw	1/2 cup	8
Tomato, sun-dried	1/4 cup	-16
Tomato, sun-dried, in oil	1/2 cup	12
Tomatoes, canned, crushed	1/2 cup	-15
Tomatoes, canned, in juice	1/2 cup	-2
Tomatoes, canned, stewed	1/2 cup	-9
Tonic water	8 ounces	-18
Tortilla, corn	1 ounce	-46
Tortilla, flour	1 ounce	-51
Total	1 cup	86
Total Corn Flakes	1 cup	25
Total Raisin Bran	1 cup	-42
Triticale flour	1/3 cup	-108
Triticale, uncooked	1/3 cup	-213
Trix	1 cup	-103
Trix, reduced sugar	1 cup	-90
Trout, baked	3 ounces	209
Trout, rainbow, farmed, baked	3 ounces	439
Trout, rainbow, farmed, raw	3 ounces	356
Trout, rainbow, wild, baked	3 ounces	308
Trout, rainbow, wild, raw	3 ounces	161
Trout, raw	3 ounces	164
Tuna, bluefin, baked	3 ounces	593
Tuna, bluefin, raw	3 ounces	464
Tuna, light, in oil, drained	3 ounces	106
Tuna, light, in water, drained	3 ounces	138
Tuna, skipjack, fresh, baked	3 ounces	141
Tuna, skipjack, raw	3 ounces	110
Tuna, white, in oil, drained	3 ounces	131
Tuna, white, in water, drained	3 ounces	344
Tuna, white, in water, no salt, drained	3 ounces	344
Tuna, yellowfin, baked	3 ounces	116
Tuna, yellowfin, raw	3 ounces	91
Turbot, raw	3 ounces	29
Turkey neck, simmered, w/o skin	3 ounces	-195
Turkey, breast, deli-sliced	3 ounces	15
Turkey, breast, raw	3 ounces	-54
Turkey, breast, roasted	3 ounces	-104
Turkey, dark meat, raw, w/o skin	3 ounces	-105
Turkey, dark meat, roasted, w/o skin	3 ounces	-198
Turkey, giblets, raw	3 ounces	-72
Turkey, giblets, simmered	3 ounces	-88
Turkey, gizzard, raw	3 ounces	-50
Turkey, gizzard, simmered	3 ounces	-31
Turkey, ground, cooked	3 ounces	-63
Turkey, ground, raw	3 ounces	-60
Turkey, heart, raw	3 ounces	-224
Turkey, heart, simmered	3 ounces	-229
Turkey, leg, raw	3 ounces	-98
Turkey, leg, roasted	3 ounces	-178
Turkey, light meat, raw, w/o skin	3 ounces	-40
Turkey, light meat, roasted, w/o skin	3 ounces	-111
Turkey, liver, raw	3 ounces	-70
Turkey, liver, simmered	3 ounces	-109
Turkey, neck, raw, w/o skin	3 ounces	-124
Turkey, smoked	3 ounces	-134
Turkey, wing, raw	3 ounces	-54
Turkey, wing, roasted	3 ounces	-103
Turmeric	1/2 Tsp	226
Turnip greens, cooked	1/2 cup	238
Turnip greens, raw	1 cup	134
Turnips, cooked	1/2 cup	-1
Turnips, frozen	1/2 cup	-4
Turnips, raw	1/2 cup	-1
Turtle, green, raw	3 ounces	-4
V8 Fusion, Acai	8 ounces	5
V8 Fusion, Peach Mango	8 ounces	-37
V8 Fusion, Strawberry	8 ounces	-40
V8 Fusion, Tropical	8 ounces	-37
V8 Splash Smoothie, Peach Mango	8 ounces	-37
V8 Splash Smoothie, Strawberry-Banana	8 ounces	-40
V8 Splash Smoothie, Tropical Colada	8 ounces	-40
V8 Splash, Berry Blend	8 ounces	26
V8 Splash, Diet Berry Blend	8 ounces	26
V8 Splash, Diet Fruit Medley	8 ounces	26
V8 Splash, Diet Strawberry Kiwi	8 ounces	26
V8 Splash, Diet Tropical Blend	8 ounces	26
V8 Splash, Fruit Medley	8 ounces	26
V8 Splash, Guava Passion Fruit	8 ounces	26
V8 Splash, Mango Peach	8 ounces	26
V8 Splash, Orange Pineapple	8 ounces	26
V8 Splash, Orchard Blend	8 ounces	26
V8 Splash, Strawberry Banana	8 ounces	26
V8 Splash, Strawberry Kiwi	8 ounces	26
V8 Splash, Tropical Blend	8 ounces	26
Vanilla extract	1 Tsp	-1
Vault, citrus	8 ounces	-52
Vault, citrus, sugar-free	8 ounces	0
Veal, breast, boneless, braised	3 ounces	-42
Veal, breast, boneless, raw	3 ounces	-33
Veal, ground, broiled	3 ounces	-56
Veal, ground, raw	3 ounces	-45
Veal, kidneys, braised	3 ounces	-114
Veal, kidneys, raw	3 ounces	-56
Veal, leg, braised	3 ounces	-44
Veal, leg, pan-fried, breaded	3 ounces	-63
Veal, leg, pan-fried, not breaded	3 ounces	-38
Veal, leg, raw	3 ounces	-26
Veal, leg, roasted	3 ounces	-32
Veal, liver, braised	3 ounces	-138
Veal, liver, pan-fried	3 ounces	-160
Veal, liver, raw	3 ounces	-132
Veal, loin, braised	3 ounces	-92
Veal, loin, raw	3 ounces	-56
Veal, loin, roasted	3 ounces	-71
Veal, rib, braised	3 ounces	-112
Veal, rib, raw	3 ounces	-63
Veal, rib, roasted	3 ounces	-75
Veal, shank, braised	3 ounces	-42
Veal, shank, raw	3 ounces	-42
Veal, shoulder, arm, braised	3 ounces	-39
Veal, shoulder, braised	3 ounces	-53
Veal, shoulder, raw	3 ounces	-40
Veal, shoulder, roasted	3 ounces	-64
Veal, sirloin, braised	3 ounces	-63
Veal, sirloin, raw	3 ounces	-37
Veal, sirloin, roasted	3 ounces	-52
Veal, thymus, braised	3 ounces	-56
Veal, thymus, raw	3 ounces	-24
Veal, tongue, braised	3 ounces	29
Veal, tongue, raw	3 ounces	2
Vege-Burger, Loma Linda	3 ounces	-6
Vegetable juice, canned	1/2 cup	32
Vegetable Skallops, Worthington	3 ounces	-15
Vegetables, mixed, frozen	1/2 cup	-18
Veggie Dog, Morningstar Farms	3 ounces	-32
Vienna sausage	3 ounces	20
Vinegar, Balsamic	1 Tbsp	-2
Vinegar, cider	1 Tbsp	0
Vinegar, red wine	1 Tbsp	0
Vinegar,distilled	1 Tbsp	0
Vital wheat gluten	1/3 cup	-10
Vitamin water	8 ounces	22
Waffle, frozen	1 ounce	-42
Waffle, frozen, multi-grain	1 ounce	-42
Waffle, frozen, multi-grain, reduced fat	1 ounce	-38
Waffle, homemade	1 ounce	-40
Wakame, raw	1/2 cup	31
Walnuts, black	1/4 cup	-35
Walnuts, English	1/4 cup	-34
Water buffalo, raw	3 ounces	-45
Water buffalo, roasted	3 ounces	-67
Water chestnuts, canned	1/2 cup	-17
Water, fruit-flavored, artif. sweetened	8 ounces	0
Watercress, raw	1 cup	32
Watermelon, fresh	1/2 cup	-3
Weetabix	1 cup	-185
Wh. Wheat Hot Cereal (Mother's), prep'd	1 cup	-70
Wheat and Malt Barley Flakes	1 cup	-111
Wheat bran	1/3 cup	7
Wheat germ	1/3 cup	-13
Wheat germ, Honey Crunch	1/4 cup	-10
Wheat germ, Toasted	1/4 cup	2
Wheat, durum, whole grain, dry	1/3 cup	-162
Wheat, hard red spring, whole grain, dry	1/3 cup	-115
Wheat, hard red winter, whole grain, dry	1/3 cup	-126
Wheat, hard white, whole grain, dry	1/3 cup	-179
Wheat, soft red winter, whole grain, dry	1/3 cup	-152
Wheat, soft white, whole grain, dry	1/3 cup	-154
Wheat, sprouted	1 cup	-136
Wheatena, prepared	1 cup	-59
Wheaties	1 cup	-44
Wheaties Raisin Bran	1 cup	-136
Whelk, raw	3 ounces	12
Whelk, steamed	3 ounces	31
Whipped topping	2 Tbsp	-7
Whipped topping	2 Tbsp	-7
Whipped topping, fat free	2 Tbsp	-6
Whipped topping, fat free	2 Tbsp	-6
Whipped topping, low fat	2 Tbsp	-11
Whipped topping, low fat	2 Tbsp	-11
White beans, canned	1 cup	-123
White beans, dried	1/2 cup	-111
White beans, dried, cooked	1 cup	-94
White flour, all-purpose, bleached	1/3 cup	-141
White flour, all-purpose, self-rising	1/3 cup	-134
White flour, all-purpose, unbleached	1/3 cup	-141
White flour, bread	1/3 cup	-142
White flour, cake	1/3 cup	-174
White, fish, smoked	3 ounces	96
Whitefish, baked	3 ounces	422
Whitefish, raw	3 ounces	330
Whiting, baked	3 ounces	222
Whiting, raw	3 ounces	51
Whole wheat flour	1/3 cup	-83
Wild rice, cooked	1 cup	-105
Wild rice, raw	1/3 cup	-161
Winged beans, dried	1/2 cup	-139
Winged beans, dried, cooked	1 cup	-85
Wolfish, baked	3 ounces	261
Wolfish, raw	3 ounces	204
Wonton wrapper	1 ounce	-66
Yardlong beans, dried	1/2 cup	-83
Yardlong beans, dried, cooked	1 cup	-60
Yellow beans, dried	1/2 cup	-63
Yellow beans, dried, cooked	1 cup	-70
Yogurt, fat free, chocolate	1 cup	-167
Yogurt, fat free, fruit	1 cup	-143
Yogurt, fat free, plain	1 cup	-56
Yogurt, fat free, vanilla	1 cup	-60
Yogurt, low fat, fruit	1 cup	-149
Yogurt, low fat, low sugar	1 cup	-149
Yogurt, low fat, plain	1 cup	-65
Yogurt, low fat, vanilla	1 cup	-106
Yogurt, soy	1 cup	-125
Yogurt, whole milk, plain	1 cup	-71
Zucchini, cooked	1/2 cup	14
Zucchini, frozen	1/2 cup	-3
Zucchini, raw	1/2 cup	2

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.