Look Up IF Ratings
Type terms into the “Search” box to find the latest updated IF Ratings.
Tip: If you can’t find the food you’re looking for, try entering partial terms. For example, entering ‘fish’ will retrieve all entries that include ‘fish’ (such as “bluefish”) and not just entries that begin with ‘fish’ (such as fish oil).
| 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 | 69 |
| Maple syrup | 1 Tbsp | -58 |
| 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 | -100 |
| Adzuki beans, dried, cooked | 1 cup | -91 |
| Alfalfa sprouts | 1/2 cup | 1 |
| All-Bran Complete Wheat Flakes | 1 cup | 109 |
| 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 | 100 |
| Almond paste | 1/4 cup | -31 |
| Almonds, blanched | 1/4 cup | 71 |
| Almonds, dry-roasted | 1/4 cup | 63 |
| Almonds, honey-roasted | 1/4 cup | 71 |
| Almonds, oil-roasted | 1/4 cup | 77 |
| Alpha-Bits | 1 cup | -98 |
| 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 | -84 |
| 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 | 3 |
| 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 | -90 |
| 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 | -91 |
| 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 | -124 |
| 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 | 3 |
| 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 | 31 |
| Beef, arm pot roast, raw | 3 ounces | 11 |
| Beef, blade roast, braised | 3 ounces | 27 |
| 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 | 15 |
| Beef, brisket, whole, raw | 3 ounces | 8 |
| Beef, eye of round roast, roasted | 3 ounces | 23 |
| 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 | 1 |
| Beef, ground, 75% lean, broiled | 3 ounces | -1 |
| Beef, ground, 75% lean, browned | 3 ounces | 1 |
| Beef, ground, 75% lean, raw | 3 ounces | -24 |
| Beef, ground, 80% lean, baked | 3 ounces | -1 |
| Beef, ground, 80% lean, broiled | 3 ounces | -4 |
| Beef, ground, 80% lean, browned | 3 ounces | -1 |
| Beef, ground, 80% lean, raw | 3 ounces | -5 |
| Beef, ground, 85% lean, baked | 3 ounces | -3 |
| Beef, ground, 85% lean, broiled | 3 ounces | -6 |
| Beef, ground, 85% lean, browned | 3 ounces | -4 |
| Beef, ground, 85% lean, raw | 3 ounces | -6 |
| Beef, ground, 90% lean, baked | 3 ounces | -7 |
| Beef, ground, 90% lean, broiled | 3 ounces | -8 |
| Beef, ground, 90% lean, browned | 3 ounces | -10 |
| Beef, ground, 90% lean, raw | 3 ounces | -6 |
| Beef, ground, 95% lean, baked | 3 ounces | -4 |
| Beef, ground, 95% lean, broiled | 3 ounces | -9 |
| Beef, ground, 95% lean, browned | 3 ounces | -16 |
| Beef, ground, 95% lean, raw | 3 ounces | -6 |
| 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 | 17 |
| Beef, rib, small end, broiled | 3 ounces | 2 |
| 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 | 8 |
| Beef, t-bone steak, broiled | 3 ounces | 15 |
| Beef, t-bone steak, raw | 3 ounces | 5 |
| Beef, tenderloin, broiled | 3 ounces | 8 |
| 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 | 21 |
| 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 | 9 |
| 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 | 27 |
| Beef, top round, raw | 3 ounces | 24 |
| Beef, top sirloin, broiled | 3 ounces | 15 |
| 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 | 10 |
| 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, ribeye, 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 | -115 |
| Black beans, dried, cooked | 1 cup | -47 |
| Black turtle beans, canned | 1 cup | -62 |
| Black turtle beans, dried | 1/2 cup | -118 |
| Black turtle beans, dried, cooked | 1 cup | -80 |
| 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 | -151 |
| 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 | -24 |
| 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 | -64 |
| Bread, wheat | 1 ounce | -49 |
| Bread, wheat bran | 1 ounce | -38 |
| Bread, wheat germ | 1 ounce | -47 |
| Bread, wheat, reduced calorie | 1 ounce | -20 |
| Bread, white | 1 ounce | -53 |
| 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 | 0 |
| Cabbage, savoy, raw | 1/2 cup | 13 |
| Cake, angel food | 1 ounce | -70 |
| Cake, chocolate with chocolate frosting | 1 ounce | -66 |
| 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 | -74 |
| Cake, yellow, with vanilla frosting | 1 ounce | -78 |
| Cantaloupe, fresh | 1/2 cup | 37 |
| Capers | 1 Tbsp | 0 |
| Cap'n Crunch | 1 cup | -43 |
| 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 | 10 |
| Catfish, farmed, raw | 3 ounces | 8 |
| 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 | 12 |
| 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 | -12 |
| 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 | -27 |
| Cheerios, Apple Cinnamon | 1 cup | -86 |
| Cheerios, Frosted | 1 cup | -68 |
| Cheerios, Honey Nut | 1 cup | -62 |
| Cheerios, Multi-grain | 1 cup | -50 |
| Cheerios, Yogurt Burst | 1 cup | -82 |
| 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 | -26 |
| 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, shredded | 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 | -36 |
| Chestnuts, dried | 1/4 cup | -132 |
| Chestnuts, raw | 1/4 cup | -50 |
| Chestnuts, roasted | 1/4 cup | -70 |
| Chex, Corn | 1 cup | -73 |
| Chex, Frosted | 1 cup | -121 |
| Chex, Honey Nut | 1 cup | -147 |
| Chex, Multi-bran | 1 cup | -69 |
| Chex, Rice | 1 cup | -55 |
| Chex, Wheat | 1 cup | -95 |
| Chia seeds | 1 ounce | 10 |
| 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 | -79 |
| Chicken, drumstick, roasted | 3 ounces | -54 |
| 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 | -82 |
| Chicken, leg, roasted | 3 ounces | -50 |
| 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 | -85 |
| Chicken, thigh, roasted | 3 ounces | -51 |
| 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 | 1024 |
| Chili pepper, hot, sun-dried | 1/4 cup | 1366 |
| Chili pepper, Hungarian, raw | 1/4 cup | 659 |
| Chili pepper, jalapeno, canned | 1/4 cup | 479 |
| Chili pepper, jalapeno, raw | 1/4 cup | 825 |
| Chili pepper, serrano, raw | 1/4 cup | 1556 |
| Chili peppers, green, canned | 1/4 cup | 551 |
| Chili peppers, hot, canned | 1/4 cup | 701 |
| 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 | -91 |
| 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 | 82 |
| Clams, raw | 3 ounces | 44 |
| Clams, steamed | 3 ounces | 166 |
| Clementine, fresh | 1/2 cup | -1 |
| Cloves, ground | 1/2 Tsp | -2 |
| Cocoa Krispies | 1 cup | -117 |
| Cocoa Pebbles | 1 cup | -151 |
| 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 | -104 |
| 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 | 78 |
| Cod, Pacific, raw | 3 ounces | 64 |
| 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 | 159 |
| Collards, frozen | 1 cup | 45 |
| Collards, raw | 1 cup | 62 |
| Complete Oat Bran Flakes | 1 cup | 109 |
| Conch, baked or broiled | 3 ounces | 5 |
| Cone, ice cream, cake | 1 ounce | -110 |
| Cone, ice cream, sugar | 1 ounce | -116 |
| Cookie Crisp | 1 cup | -83 |
| 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 | -111 |
| 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 | -96 |
| 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 | -119 |
| Corn flour, masa, yellow | 1/3 cup | -118 |
| 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 | -96 |
| 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 | -78 |
| 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 | -197 |
| Cornmeal, degermed, yellow | 1/3 cup | -196 |
| 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 | -29 |
| Cowpeas, raw | 1/2 cup | -12 |
| Crab cakes | 3 ounces | 137 |
| Crab, blue, canned | 3 ounces | 87 |
| Crab, blue, raw | 3 ounces | 114 |
| Crab, blue, steamed | 3 ounces | 87 |
| 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 | -87 |
| 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 | -65 |
| 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 | -83 |
| Croutons, seasoned | 1 ounce | -61 |
| Crunchy Bran | 1 cup | -3 |
| 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 | -56 |
| 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, cream-filled | 1 ounce | -16 |
| Doughnuts, jelly-filled | 1 ounce | -33 |
| Doughnuts, raised, glazed | 1 ounce | -61 |
| 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 | -16 |
| Dressing, Italian, fat-free | 2 Tbsp | -6 |
| Dressing, Italian, light | 2 Tbsp | -8 |
| Dressing, Oil and vinegar | 2 Tbsp | -36 |
| Dressing, Peppercorn | 2 Tbsp | -52 |
| Dressing, Ranch | 2 Tbsp | -38 |
| 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 | -81 |
| 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 | -81 |
| Egg, yolk | 2 ounces | -173 |
| 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 | 129 |
| Flatfish (flounder and sole), raw | 3 ounces | 106 |
| 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 | -87 |
| Froot Loops, reduced sugar | 1 cup | -71 |
| Frosted Flakes | 1 cup | -150 |
| Frosted Flakes, reduced sugar | 1 cup | -124 |
| Frosted Rice Krispies | 1 cup | -156 |
| 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 | -129 |
| 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 | -156 |
| Full Throttle | 8 ounces | -59 |
| Garbanzo beans (chickpeas), canned | 1 cup | -82 |
| 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 | -126 |
| Golden Grahams | 1 cup | -116 |
| 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 | -82 |
| Granola, Kellogg's Low Fat, Raisins | 1/2 cup | -89 |
| Granola, Nature Valley Low Fat, Fruit | 1/2 cup | -166 |
| Granola, Quaker 100% Nat. Low Fat, Raisins | 1/2 cup | -90 |
| Granola, Quaker Oats and Honey | 1/2 cup | -113 |
| 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 | -30 |
| Grapes, muscadine | 1/2 cup | -18 |
| Great Grains, Raisin, Date & Pecan | 1 cup | -133 |
| 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 | 81 |
| Haddock, raw | 3 ounces | 66 |
| Haddock, smoked | 3 ounces | 106 |
| Halibut, baked | 3 ounces | 124 |
| Halibut, Greenland, baked | 3 ounces | 497 |
| Halibut, Greenland, raw | 3 ounces | 388 |
| Halibut, raw | 3 ounces | 102 |
| 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, honey, smoked | 3 ounces | -16 |
| Ham, sliced, extra lean | 3 ounces | -34 |
| Ham, spiral cut, roasted | 3 ounces | -39 |
| 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 | 41 |
| 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 | -72 |
| Honey Bunches of Oats, Honey Roasted | 1 cup | -91 |
| Honey Nut Clusters | 1 cup | -190 |
| Honey Smacks | 1 cup | -123 |
| Honeycomb | 1 cup | -119 |
| Honeydew, fresh | 1/2 cup | -3 |
| Horseradish, prepared | 1 Tsp | 0 |
| Hot dog, beef | 3 ounces | 9 |
| 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 | -141 |
| 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 | -48 |
| 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 | 112 |
| Kale, frozen | 1 cup | 0 |
| Kale, raw | 1 cup | 193 |
| Kamut, cooked | 1 cup | -116 |
| Kamut, uncooked | 1/3 cup | -133 |
| Kashi GoLean | 1 cup | -78 |
| Kashi GoLean Crunch | 1 cup | -102 |
| Kashi Good Friends | 1 cup | -127 |
| Kashi, Puffed | 1 cup | -61 |
| Kashi, Whole Grain Honey Puffs | 1 cup | -103 |
| 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 | -37 |
| Kix | 1 cup | -35 |
| Kix, Berry | 1 cup | -80 |
| 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 | 5 |
| 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 | 17 |
| 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 | 42 |
| Lettuce, iceberg | 1 cup | 6 |
| Lettuce, radicchio | 1 cup | 10 |
| Lettuce, red leaf | 1 cup | 34 |
| Life | 1 cup | -64 |
| Life, Cinnamon | 1 cup | -28 |
| 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 | -52 |
| 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 | 102 |
| Lobster, northern, steamed | 3 ounces | 117 |
| Lobster, spiny, raw | 3 ounces | 49 |
| Lobster, spiny, steamed | 3 ounces | 67 |
| Loganberries, frozen | 1/2 cup | -8 |
| Lucky Charms | 1 cup | -62 |
| Lupins, dried | 1/2 cup | 22 |
| 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 | 4 |
| Mangosteen, in syrup | 1/2 cup | -34 |
| Margarine, Benecol | 1 Tbsp | 25 |
| Margarine, Benecol Light | 1 Tbsp | 14 |
| Margarine, Smart Balance Light | 1 Tbsp | -2 |
| Margarine, Smart Balance Omega Plus | 1 Tbsp | 35 |
| Margarine, Smart Balance Regular | 1 Tbsp | 5 |
| 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 | -37 |
| Mayonnaise, tofu | 1 Tbsp | -11 |
| Maypo, prepared | 1 cup | -68 |
| Meatballs, meatless | 3 ounces | -20 |
| Milk, chocolate, low fat (1%) | 1 cup | -109 |
| 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 | -71 |
| Milk, sheep | 1 cup | -122 |
| Milk, whole | 1 cup | -74 |
| 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 | -169 |
| Mint, fresh (peppermint) | 1 Tbsp | 0 |
| Miso | 2 Tbsp | -26 |
| Mixed nuts, dry-roasted | 1/4 cup | 61 |
| Mixed nuts, no peanuts, oil-roasted | 1/4 cup | 177 |
| Mixed nuts, oil-roasted | 1/4 cup | 37 |
| 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 | -63 |
| Muffin, blueberry | 1 ounce | -74 |
| 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 |
| Multigrain Cutlets, Worthington | 3 ounces | -19 |
| Multigrain hot cereal, dry | 1/3 cup | -67 |
| Mung beans, dried | 1/2 cup | -82 |
| Mung beans, dried, cooked | 1 cup | -25 |
| Mushrooms, brown | 1/2 cup | 6 |
| Mushrooms, canned | 1/2 cup | -9 |
| Mushrooms, enoki | 1/2 cup | -4 |
| Mushrooms, maitake | 1/2 cup | -5 |
| Mushrooms, oyster | 1/2 cup | -5 |
| Mushrooms, portabella | 1/2 cup | 1 |
| Mushrooms, portabella, grilled | 1/2 cup | 0 |
| Mushrooms, shiitake | 1/2 cup | -5 |
| 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 | 172 |
| Mustard greens, frozen | 1 cup | 33 |
| Mustard greens, raw | 1 cup | 59 |
| 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 | -90 |
| 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 | -115 |
| Oat bran, cooked | 1 cup | -43 |
| Oat bran, raw | 1/3 cup | -24 |
| Oat flour | 1/3 cup | -103 |
| Oatmeal Crisp, Almond | 1 cup | -196 |
| Oatmeal Crisp, Apple Cinnamon | 1 cup | -177 |
| Oatmeal Crisp, Raisin | 1 cup | -215 |
| Oatmeal Squares | 1 cup | -104 |
| Oatmeal Squares, cinnamon | 1 cup | -110 |
| Oatmeal, instant, dry | 1/3 cup | -79 |
| Oatmeal, instant, flavored, prepared | 1 cup | -106 |
| Oatmeal, instant, prepared | 1 cup | -62 |
| 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 | 123 |
| Ocean perch, raw | 3 ounces | 102 |
| 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 | 14 |
| 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 | 85 |
| 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 | 9 |
| 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 | -152 |
| Oysters, 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 | 290 |
| Oysters, eastern, wild, raw | 3 ounces | 220 |
| Oysters, eastern, wild, steamed | 3 ounces | 345 |
| 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 | 15 |
| Paprika | 1/2 Tsp | 5 |
| Parsley, dried | 1 Tsp | 2 |
| 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 | -39 |
| 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 | 9 |
| Peanuts, raw | 1/4 cup | 32 |
| Peanuts, spanish, oil-roasted | 1/4 cup | 5 |
| Peanuts, spanish, 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, virginia, 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 | -4 |
| 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 | -4 |
| 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 | 11 |
| 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 |
| Pigeon peas, dried | 1/2 cup | -133 |
| Pigeon peas, dried, cooked | 1 cup | -70 |
| Pig's feet | 3 ounces | -30 |
| 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 | -87 |
| Pinto beans, dried | 1/2 cup | -76 |
| Pinto beans, dried, cooked | 1 cup | -43 |
| Pistachios, dry-roasted | 1/4 cup | 16 |
| Pistachios, raw | 1/4 cup | 19 |
| Plantains, fried | 1/2 cup | -127 |
| 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 | 210 |
| Pollock, walleye, raw | 3 ounces | 74 |
| 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 | -54 |
| Pork, chops, center rib, broiled | 3 ounces | -30 |
| Pork, chops, center rib, pan-fried | 3 ounces | -58 |
| Pork, chops, center rib, raw | 3 ounces | -18 |
| Pork, chops, sirloin, braised | 3 ounces | -51 |
| Pork, chops, sirloin, broiled | 3 ounces | -45 |
| Pork, chops, sirloin, raw | 3 ounces | -14 |
| Pork, chops, top loin (boneless), braised | 3 ounces | -14 |
| Pork, chops, top loin (boneless), broiled | 3 ounces | -18 |
| Pork, chops, top loin (boneless), pan-fried | 3 ounces | -24 |
| Pork, chops, top loin (boneless), raw | 3 ounces | -16 |
| Pork, dried | 3 ounces | 34 |
| Pork, ground, 72% lean, cooked | 3 ounces | -68 |
| Pork, ground, 72% lean, raw | 3 ounces | -62 |
| Pork, ground, 96% lean, cooked | 3 ounces | -49 |
| Pork, ground, 96% lean, raw | 3 ounces | -35 |
| Pork, ground, extra lean, crumbles | 3 ounces | -14 |
| Pork, ground, lean, cooked | 3 ounces | -49 |
| Pork, ground, lean, crumbles | 3 ounces | -47 |
| Pork, ground, lean, raw | 3 ounces | -52 |
| Pork, hocks, pickled | 3 ounces | -32 |
| Pork, leg, raw | 3 ounces | -44 |
| Pork, leg, roasted | 3 ounces | -17 |
| Pork, loin, blade, braised | 3 ounces | -49 |
| Pork, loin, blade, broiled | 3 ounces | -46 |
| Pork, loin, blade, pan-fried | 3 ounces | -52 |
| Pork, loin, blade, raw | 3 ounces | -44 |
| Pork, loin, blade, roasted | 3 ounces | -29 |
| Pork, loin, center loin, braised | 3 ounces | -51 |
| Pork, loin, center loin, broiled | 3 ounces | -31 |
| Pork, loin, center loin, pan-fried | 3 ounces | -51 |
| Pork, loin, center loin, raw | 3 ounces | -13 |
| Pork, loin, center loin, roasted | 3 ounces | -21 |
| Pork, loin, center rib (boneless), roasted | 3 ounces | -28 |
| Pork, loin, center rib, roasted | 3 ounces | -30 |
| Pork, loin, sirloin (boneless), roasted | 3 ounces | -23 |
| 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 | -46 |
| Pork, ribs, raw | 3 ounces | -48 |
| Pork, ribs, roasted | 3 ounces | -52 |
| 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 | -58 |
| 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 | -42 |
| Potato, red, raw | 1/2 cup | -32 |
| Potato, russet, baked | 1/2 cup | -48 |
| 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 | 49 |
| Pumpkin, raw | 1/2 cup | 49 |
| Purslane, cooked | 1/2 cup | -6 |
| Purslane, raw | 1 cup | -3 |
| 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 | -141 |
| Raisin Bran Crunch | 1 cup | -188 |
| Raisin Nut Bran | 1 cup | -191 |
| Raisins, golden | 1/4 cup | -136 |
| Raisins, seedless | 1/4 cup | -135 |
| Raspberries, fresh | 1/2 cup | 0 |
| Raspberries, frozen, sweetened | 1/2 cup | -64 |
| Raspberries, in heavy syrup | 1/2 cup | -65 |
| Red Bull | 8 ounces | -33 |
| Red Bull, sugar-free | 8 ounces | 19 |
| 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 | -71 |
| 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 | 177 |
| Rockfish, Pacific, raw | 3 ounces | 147 |
| Rockstar | 8 ounces | -51 |
| 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 | -54 |
| 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 | -60 |
| 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 | -4 |
| Rutabaga, raw | 1/2 cup | -3 |
| 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 | -184 |
| 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 | 268 |
| Salmon, pink, canned | 3 ounces | 407 |
| Salmon, pink, canned, drained | 3 ounces | 442 |
| Salmon, pink, raw | 3 ounces | 223 |
| Salmon, sockeye, baked | 3 ounces | 331 |
| Salmon, sockeye, canned, drained | 3 ounces | 516 |
| Salmon, sockeye, raw | 3 ounces | 415 |
| 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 | 61 |
| Scallops, breaded and fried | 3 ounces | 42 |
| Scallops, imitation | 3 ounces | -17 |
| Scallops, raw | 3 ounces | 30 |
| 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 | 171 |
| 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 | -197 |
| Shredded Wheat, Honey Nut | 1 cup | -157 |
| Shrimp, breaded and fried | 3 ounces | 28 |
| Shrimp, canned | 3 ounces | 219 |
| Shrimp, imitation | 3 ounces | -15 |
| Shrimp, raw | 3 ounces | 21 |
| Shrimp, steamed | 3 ounces | 76 |
| Small white beans, dried | 1/2 cup | -77 |
| Small white beans, dried, cooked | 1 cup | -56 |
| Smart Start | 1 cup | -57 |
| 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, fat free | 2 Tbsp | -14 |
| 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 | -3 |
| 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 | -72 |
| 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 | -120 |
| Spaghetti, spinach, dry | 1 ounce | -64 |
| Spaghetti, whole-wheat, cooked | 1 cup | -82 |
| Spaghetti, whole-wheat, dry | 1 ounce | -82 |
| Spearmint, dried | 1 Tsp | 0 |
| Spearmint, fresh | 1 Tbsp | 0 |
| Special K | 1 cup | -3 |
| Special K, Chocolate | 1 cup | -108 |
| Special K, Fruit & Yogurt | 1 cup | -116 |
| Special K, Protein Plus | 1 cup | 8 |
| Special K, Vanilla Almond | 1 cup | -86 |
| Special K, with Berries | 1 cup | -83 |
| 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 | 91 |
| 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 | 50 |
| 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 | 252 |
| Sunflower seed flour | 1/3 cup | -12 |
| Surimi | 3 ounces | 139 |
| Sweet potato leaves, cooked | 1/2 cup | 14 |
| Sweet potato leaves, raw | 1 cup | 31 |
| 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 | 349 |
| Swordfish, raw | 3 ounces | 293 |
| Taco shell | 1 ounce | -85 |
| 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 | 7 |
| 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 | -147 |
| 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 | 50 |
| 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 | -39 |
| 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 | 9 |
| Tomato, sun-dried | 1/4 cup | -16 |
| Tomato, sun-dried, in oil | 1/2 cup | 12 |
| Tomatoes, canned, crushed | 1/2 cup | -12 |
| 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 | -50 |
| Total | 1 cup | 91 |
| Total Corn Flakes | 1 cup | 25 |
| Total Raisin Bran | 1 cup | -39 |
| Triticale flour | 1/3 cup | -108 |
| Triticale, uncooked | 1/3 cup | -213 |
| Trix | 1 cup | -99 |
| Trix, reduced sugar | 1 cup | -69 |
| Trout, baked | 3 ounces | 209 |
| Trout, rainbow, farmed, baked | 3 ounces | 332 |
| Trout, rainbow, farmed, raw | 3 ounces | 279 |
| 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 | 120 |
| 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 | 111 |
| Tuna, yellowfin, raw | 3 ounces | 93 |
| Turbot, raw | 3 ounces | 29 |
| Turkey neck, simmered, w/o skin | 3 ounces | -54 |
| Turkey, breast, deli-sliced | 3 ounces | 9 |
| Turkey, breast, raw | 3 ounces | -54 |
| Turkey, breast, roasted | 3 ounces | -104 |
| Turkey, dark meat, raw, w/o skin | 3 ounces | -6 |
| Turkey, dark meat, roasted, w/o skin | 3 ounces | -41 |
| Turkey, giblets, raw | 3 ounces | -121 |
| Turkey, giblets, simmered | 3 ounces | -136 |
| Turkey, gizzard, raw | 3 ounces | -49 |
| Turkey, gizzard, simmered | 3 ounces | -50 |
| Turkey, ground, cooked | 3 ounces | -80 |
| Turkey, ground, raw | 3 ounces | -63 |
| Turkey, heart, raw | 3 ounces | -153 |
| Turkey, heart, simmered | 3 ounces | -200 |
| Turkey, leg, raw | 3 ounces | -98 |
| Turkey, leg, roasted | 3 ounces | -178 |
| Turkey, light meat, raw, w/o skin | 3 ounces | -2 |
| Turkey, light meat, roasted, w/o skin | 3 ounces | -8 |
| Turkey, liver, raw | 3 ounces | -123 |
| Turkey, liver, simmered | 3 ounces | -184 |
| Turkey, neck, raw, w/o skin | 3 ounces | -48 |
| 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 | 14 |
| 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 | 11 |
| V8 Splash, Guava Passion Fruit | 8 ounces | 11 |
| V8 Splash, Mango Peach | 8 ounces | 9 |
| V8 Splash, Orange Pineapple | 8 ounces | 14 |
| V8 Splash, Orchard Blend | 8 ounces | 11 |
| V8 Splash, Strawberry Banana | 8 ounces | 14 |
| V8 Splash, Strawberry Kiwi | 8 ounces | 14 |
| V8 Splash, Tropical Blend | 8 ounces | 14 |
| 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, distilled | 1 Tbsp | 0 |
| Vinegar, red wine | 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 | -36 |
| 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 | -65 |
| 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 | -43 |
| Wheaties Raisin Bran | 1 cup | -136 |
| Whelk, raw | 3 ounces | 12 |
| Whelk, steamed | 3 ounces | 31 |
| Whipped topping | 2 Tbsp | -7 |
| Whipped topping, fat free | 2 Tbsp | -6 |
| 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 | -89 |
| Wild rice, cooked | 1 cup | -105 |
| Wild rice, raw | 1/3 cup | -161 |
| Winged beans, dried | 1/2 cup | -26 |
| 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.


