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xemax · Newbie Joined: 20 Apr 2006 Posts: 80

(From BHG.com)

Bread, Cereal, Pasta, Rice, and Snack Foods

Breads

Bagel, plain 1/2 medium (1 oz.) - 75
Bread, white 1 slice - 80
Bread, wheat 1 slice - 80
Bread, light 1 slice - 40
Breadsticks, soft 1/2 (1 oz.) - 75
Cornbread 1/2 piece (1 oz.) - 95
English muffin 1/2 medium - 68
Melba toast 4 - 80
Muffin, blueberry 1/2 (1 oz.) - 80
Muffin, bran 1/2 (1 oz.) - 80
Muffin, corn 1/2 (1 oz.) - 88
Popovers 1/2 (1 oz.) - 65

Cereals, cooked

Grits, cooked 1/2 cup - 70
Oatmeal, cooked 1/2 cup - 75

Cereals, ready to eat

Granola, low-fat 1/4 cup - 95
Oat cereal, toasted 1/2 cup - 55
Puffed rice 1 cup - 50
Raisin Bran 1/4 cup - 50

Crackers

Animal crackers, plain 6 - 85
Animal crackers, iced 3 - 75
Graham crackers 1 sheet - 55
Matzoh 1/2 sheet - 55
Oyster crackers 23 - 60
Saltines 5 - 60

Snack Foods

Snack cracker, butter 5 - 80
Popcorn, air popped 3 cups - 90
Popcorn, microwave 1.5 cups - 55
Popcorn, microwave light 3 cups - 60
Popcorn, oil popped 1 cup - 55
Popcorn, caramel 1/2 cup - 75
Popcorn, cheese 1 cup - 64
Potato chips, baked 5 - 60
Potato chips, regular 10 - 75
Pretzels, twists 4 large - 55
Pretzels, twists 8 small - 55
Tortilla chips, baked 10 bite size - 55
Tortilla chips, regular 6 rounds- 75
Tortilla chips, regular 3 restaurant style - 68

Fruits and Vegetables

Juices

Apple juice or cider 1/2 cup - 60
Apricot nectar 1/2 cup - 70
Cranberry juice cocktail, regular 1/2 cup - 73
Cranberry juice cocktail, reduced-calorie 1 cup - 45
Grape juice 1/2 cup - 75
Grapefruit juice 1 cup - 95
Lemon juice 2 Tbsp. - 10
Lime juice 2 Tbsp. - 10
Orange juice 1/2 cup - 55
Pineapple juice 1/2 cup - 70
Prune juice 1/2 cup - 90
Tomato juice 1 cup - 50
Vegetable juice 1 cup - 50

Fruits

Apple 1 medium - 80
Applesauce, sweetened 1/4 cup - 50
Applesauce, unsweetened 1/2 cup - 50
Apricots, dried 4 halves - 40
Apricots, fresh 1 medium - 20
Avocado 1/4 medium - 80
Banana 1/2 medium - 55
Blackberries 1 cup - 75
Blueberries 1 cup - 80
Cantaloupe 1 cup - 55
Cherries, maraschino 1 medium - 10
Cherries, sour fresh 1/2 cup - 40
Cherries, sweet fresh 1/2 cup - 60
Cranberries, fresh 1/2 cup - 25
Fruit cocktail, canned in light syrup 1/2 cup - 70
Grapefruit 1/2 medium - 40
Grapes 17 medium - 60
Honeydew melon 1 cup - 60
Kiwi 1 medium - 45
Mandarin oranges, canned 1/2 cup - 50
Mango 1/2 medium - 65
Mixed dried fruit 1/4 cup - 85
Nectarine 1 medium - 65
Orange 1 medium - 60
Papaya 1/2 medium - 60
Peach 1 medium - 40
Pear 1/2 medium - 50
Pineapple, fresh 1 cup - 75
Pineapple, canned in light syrup 1/2 cup - 65
Plums, fresh 1 medium - 35
Plums, dried (prunes) 3 medium - 60
Raspberries 1 cup - 60
Strawberries 1 cup - 50
Tangerine 1 medium - 35
Watermelon 1 medium - 50

Vegetables

Carrots, cooked 1/2 cup - 35
Carrots, raw 1 large - 30
Celery, raw 1 stalk - 5
Cucumber, raw 1/2 medium - 20
Lettuce, raw 1 cup - 5
Potato, baked 1 (2 oz.) - 65
Potatoes, mashed w/milk and butter 1/2 cup - 100
Tomato, raw 1 medium - 25

Milk, Yogurt, and Cheese, and Frozen Desserts

Milk

Whole milk 1/2 cup - 75
Reduced-fat milk (2%) 1/2 cup - 60
Low-fat milk (1%) 1/2 cup - 50
Fat-free milk 1 cup - 90
Buttermilk, low-fat 1/2 cup - 55
Chocolate milk, fat-free 1/2 cup - 73
Rice beverage, plain 1/2 cup - 60
Soy beverage, plain 1/2 cup - 50

Yogurt

Whole milk yogurt, plain 1/2 cup - 90
Low-fat yogurt, plain 1/2 cup - 55
Fat-free yogurt, plain 1/2 cup - 50
Low-fat yogurt, flavored 1/4 cup - 58
Fat-free yogurt, flavored and artificially sweetened 1/2 cup - 50

Cheese

Cheese, regular (full-fat) 1/2 oz. - 55
Cheese, reduced-fat 1 oz. - 80
Cheese, fat-free 1 oz. - 40
Cottage cheese, 2% 1/4 cup - 50
Cottage cheese, fat-free 1/2 cup - 80
Cream cheese, regular 1 Tbsp. - 50
Cream cheese, reduced-fat 2 Tbsp. - 70
Cream cheese, fat-free 2 Tbsp. - 30
Feta cheese 1 oz. - 80
Mozzarella cheese, part-skim 1 oz. - 80
Ricotta cheese, low-fat 1/4 cup - 70
String cheese 1 oz. - 70

Frozen desserts

Frozen yogurt, regular 1/4 cup - 60
Frozen yogurt, fat-free 1/2 cup - 95
Ice cream, regular 1/4 cup - 70
Ice cream, reduced-fat 1/4 cup - 50
Ice cream, fat-free 1/2 cup - 90
Ice cream, fat-free with no added sugar 1/2 cup - 70
Sherbet 1/4 cup - 65
Sorbet 1/4 cup - 55

Processed and Deli Meats, Fish and Seafood

Processed and Deli Meats

Bacon, fried 1 slice - 35
Beef jerky 1 oz. - 90
Bologna 1 oz. - 90
Canadian bacon 1 oz. - 45
Pepperoni 1/2 oz. - 70
Roast beef, deli 1 oz. - 30
Sausage, smoked 1 oz. - 95

Poultry

Chicken breast with skin 1.5 oz. cooked - 85
Chicken breast without skin 1.5 oz. cooked - 70
Chicken breast, deli 1 oz. - 45
Chicken thighs with skin 1 oz. cooked - 70
Chicken thighs without skin 1.5 oz. cooked - 84
Chicken wings, roasted 1/2 - 50
Turkey breast, deli 1 oz. - 30
Turkey, dark meat with skin 1.5 oz. cooked - 94
Turkey, dark meat without skin 1.5 oz. cooked - 80
Turkey, light meat with skin 1.5 oz. cooked - 70
Turkey, light meat without skin 1.5 oz. cooked - 60
Ground turkey, lean 1.5 oz. cooked - 85
Ground turkey, extra-lean 1.5 oz. cooked - 60

Fish and Seafood

Catfish 1.5 oz. cooked - 65
Clams 6 large - 90
Cod 3 oz. cooked - 90
Crab, blue fresh 3 oz. cooked - 90
Crab, blue canned 1/2 cup - 70
Crab, imitation 3 oz. - 90
Halibut, Atlantic 1.5 oz. cooked - 60
Lobster 1.5 oz. cooked - 55
Mussels 1.5 oz. cooked - 73
Orange roughy 3 oz. cooked - 75
Oysters 6 - 65
Salmon, Atlantic fresh 1.5 oz. cooked - 78
Salmon, smoked 1.5 oz. - 50
Scallops, bay 1.5 oz. cooked - 60
Scallops, sea 3 large - 60
Tuna, yellowfin fresh 1.5 oz. cooked - 60
Tuna, canned in water 1/4 cup - 60

Eggs, Nuts and Seeds, Sugars and Sweets, Alcoholic and Other Beverages

Eggs

Egg 1 large - 75
Egg white 1 - 15
Egg yolk 1 - 60
Egg substitute 1/4 cup - 30

Nuts and Seeds

Almonds 12 - 84
Cashews 9 - 83
Flax seeds 2 Tbsp. - 95
Peanut butter 1 Tbsp. - 95
Peanuts, dry roasted 20 - 80
Peanuts, oil roasted 20 - 85
Pecans 15 - 80
Poppy seeds 1 Tbsp. - 50
Pumpkin seeds 2 Tbsp. - 95
Sunflower seeds 1 Tbsp. - 50

Sugars and Sweets

Chocolate syrup 1 Tbsp. - 50
Honey 1 tsp. - 20
Jam/jelly 1 Tbsp. - 50
Maple syrup 1 Tbsp. - 50
Pancake syrup, regular 1 Tbsp. - 55
Pancake syrup, reduced-calorie 1 Tbsp. - 25
Sugar, white or brown 1 tsp. - 15

Alcoholic and other Beverages

Alcoholic beverages

Beer, regular 6 fl. oz. - 73
Beer, light 6 fl. oz. - 50
Bloody Mary 4 fl. oz. - 93
Liqueurs, 54 proof 1/2 fl. oz. - 58
Daiquiri 1 fl. oz. - 56
Gin, rum, vodka, whiskey, 80 proof 4 fl. oz. - 65
Sherry, dry 4 fl. oz. - 80
Wine, dry red, white, or blush 2 fl. oz. - 85
Wine, sweet dessert 4 fl. oz. - 90
Wine cooler 8 fl. oz. - 72

Other beverages

Café latte, with fat-free milk 8 fl. oz. - 80
Cappuccino, with fat-free milk 8 fl. oz. - 55
Club soda 8 fl. oz. - 0
Coffee, brewed 6 fl. oz. - 5
Hot cocoa mix, with water 4 fl. oz. - 60
Tonic water 8 fl. oz. - 85
Soda, diet 12 fl. oz. - 0
Soda, regular 6 fl. oz. - 73
Tea, brewed 6 fl. oz. - 5
Tea, sweetened iced 8 fl. oz. - 90
Water 8 fl. oz - 0
_________________
Emma x x x

shell · Newbie Joined: 06 May 2006 Posts: 11

Thanks! This info is really helpful. Very Happy