| Food Name |
Serving Size |
Calories |
Carbs |
Protein |
Fat |
Category |
| 1% Milk | 1 | CUP | 90 | 12g | 8g | 0 - 3g | Milks | | 1/2% Milk | 1 | CUP | 90 | 12g | 8g | 0 - 3g | Milks | | 2% Milk | 1 | CUP | 120 | 12g | 8g | 3 - 5g | Milks | | 5%-fat cottage cheese | 0.25 | CUP | 55 | 0g | 7g | 0 - 3g | Meats & Substitues | | Almonds, cashews | 6 | PCS | 45 | 0g | 0g | 0 - 5g | Fats | | Apple juice/cider | 0.5 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Apple, unpeeled, small | 1 | EA | 60 | 15g | 0g | 0 - 0g | Fruits | | Apples, dried | 4 | PCS | 60 | 15g | 0g | 0 - 0g | Fruits | | Applesauce, unsweetened | 0.5 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Apricots, canned | 0.5 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Apricots, dried | 8 | PCS | 60 | 15g | 0g | 0 - 0g | Fruits | | Apricots, fresh | 4 | EA | 60 | 15g | 0g | 0 - 0g | Fruits | | Artichoke | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Artichoke hearts | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Asparagus | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Avocado, medium | 2 | TBSP | 45 | 0g | 0g | 0 - 5g | Fats | | Bacon | 3 | PCS | 100 | 0g | 7g | 5 - 8g | Meats & Substitues | | Bacon, cooked | 1 | PCS | 45 | 0g | 0g | 0 - 5g | Fats | | Bacon, greese | 1 | TSP | 45 | 0g | 0g | 0 - 5g | Fats | | Bagel | 0.25 | EA | 80 | 15g | 3g | 0 - 1g | Starches | | Baked Beans | 0.33 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Banana, small | 1 | EA | 60 | 15g | 0g | 0 - 0g | Fruits | | Bean sprouts | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Beans (green, wax, Italian) | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Beef: Most beef products (ground beef, meat loaf, corned beef, short ribs, prime rib) | 1 | OZ | 75 | 0g | 7g | 3 - 5g | Meats & Substitues | | Beef: USDA select or choice grades of lean beef (round, sirloin, flank, tenderloin, roast, steak, g | 1 | OZ | 55 | 0g | 7g | 0 - 3g | Meats & Substitues | | Beets | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Blackberries | 0.75 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Blueberries | 0.75 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Bran Cereals | 0.5 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Bread sticks (4" x 1/2") | 4 | EA | 80 | 15g | 3g | 0 - 1g | Starches | | Bread, reduced-calorie | 2 | PCS | 80 | 15g | 3g | 0 - 1g | Starches | | Bread, white, whole wheat, rye | 1 | PCS | 80 | 15g | 3g | 0 - 1g | Starches | | Broccoli | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Brussels sprouts | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Bulgur | 0.5 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Butter, reduced-fat | 1 | TBSP | 45 | 0g | 0g | 0 - 5g | Fats | | Butter, stick | 1 | TSP | 45 | 0g | 0g | 0 - 5g | Fats | | Butter, whipped | 2 | TSP | 45 | 0g | 0g | 0 - 5g | Fats | | Buttermilk, low-fat or fat-free | 1 | CUP | 90 | 12g | 8g | 0 - 3g | Milks | | Cabbage | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Cantaloupe, small | 1 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Carrots | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Cauliflower | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Celery | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Cereals, cooked | 0.5 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Cereals, unsweetened, ready-to-eat | 0.75 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Cheese with 1g of fat or less per ounce | 1 | OZ | 35 | 0g | 7g | 0 - 1g | Meats & Substitues | | Cheese: All regular cheeses such as American, cheddar, Monterery Jack, Swiss | 1 | OZ | 100 | 0g | 7g | 5 - 8g | Meats & Substitues | | Cheeses with 3g of fat or less per ounce | 1 | OZ | 55 | 0g | 7g | 0 - 3g | Meats & Substitues | | Cherries, sweet, canned | 0.5 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Cherries, sweet, fresh | 12 | EA | 60 | 15g | 0g | 0 - 0g | Fruits | | Chitterlings, boiled | 2 | TBSP | 45 | 0g | 0g | 0 - 5g | Fats | | Coconut milk | 1 | TBSP | 45 | 0g | 0g | 0 - 5g | Fats | | Coconut, sweetened, shredded | 2 | TBSP | 45 | 0g | 0g | 0 - 5g | Fats | | Corn | 0.5 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Corn on cob, large | 0.5 | EA | 80 | 15g | 3g | 0 - 1g | Starches | | Cornmeal (dry) | 3 | TBSP | 80 | 15g | 3g | 0 - 1g | Starches | | Cranberry juice cocktail | 0.33 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Cranberry juice cocktail, reduced-calorie | 1 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Cream cheese, reduced-fat | 1.5 | TBSP | 45 | 0g | 0g | 0 - 5g | Fats | | Cream cheese, regular | 1 | TBSP | 45 | 0g | 0g | 0 - 5g | Fats | | Cream, half and half | 2 | TBSP | 45 | 0g | 0g | 0 - 5g | Fats | | Cucumber | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Dates | 3 | EA | 60 | 15g | 0g | 0 - 0g | Fruits | | Egg | 1 | EA | 75 | 0g | 7g | 3 - 5g | Meats & Substitues | | Egg substitues, plain | 0.25 | CUP | 35 | 0g | 7g | 0 - 1g | Meats & Substitues | | Egg whites | 2 | EA | 35 | 0g | 7g | 0 - 1g | Meats & Substitues | | Eggplant | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | English muffin | 0.5 | EA | 80 | 15g | 3g | 0 - 1g | Starches | | Evaporated fat-free milk | 0.5 | CUP | 90 | 12g | 8g | 0 - 3g | Milks | | Evaporated whole milk | 0.5 | CUP | 150 | 12g | 8g | 5 - 8g | Milks | | Fat-free cheese | 1 | OZ | 35 | 0g | 7g | 0 - 1g | Meats & Substitues | | Fat-free dry milk | 0.33 | CUP | 90 | 12g | 8g | 0 - 3g | Milks | | Fat-free milk | 1 | CUP | 90 | 12g | 8g | 0 - 3g | Milks | | Fat-free or low-fat cottage cheese | 0.25 | CUP | 35 | 0g | 7g | 0 - 1g | Meats & Substitues | | Feta Cheese | 1 | OZ | 75 | 0g | 7g | 3 - 5g | Meats & Substitues | | Figs, dried | 1.5 | EA | 60 | 15g | 0g | 0 - 0g | Fruits | | Figs, fresh | 1.5 | EA | 60 | 15g | 0g | 0 - 0g | Fruits | | Fish: Any fried fish product | 1 | OZ | 75 | 0g | 7g | 3 - 5g | Meats & Substitues | | Fish: Fresh or frozen cod, flounder, haddock, halibut, trout; tuna, fresh or canned in water | 1 | OZ | 35 | 0g | 7g | 0 - 1g | Meats & Substitues | | Flour (dry) | 3 | TBSP | 80 | 15g | 3g | 0 - 1g | Starches | | Fruit cocktail | 0.5 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Fruit juice blends, 100% juice | 0.33 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Game: Duck or pheasant (no skin), venison, buffalo, ostrich | 1 | OZ | 35 | 0g | 7g | 0 - 1g | Meats & Substitues | | Game: Goose (no skin), rabbit | 1 | OZ | 55 | 0g | 7g | 0 - 3g | Meats & Substitues | | Garbanzo, pinto, kidney, white, split, black-eyed | 0.5 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Goat's milk | 1 | CUP | 150 | 12g | 8g | 5 - 8g | Milks | | Granola, low-fat | 0.25 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Grape juice | 0.33 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Grape-Nuts | 0.25 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Grapefruit juice | 0.5 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Grapefruit sections, canned | 0.75 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Grapefruit, large | 0.5 | EA | 60 | 15g | 0g | 0 - 0g | Fruits | | Grapes, small | 17 | EA | 60 | 15g | 0g | 0 - 0g | Fruits | | Grated Parmesan | 2 | TBSP | 55 | 0g | 7g | 0 - 3g | Meats & Substitues | | Green onions or scallions | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Greens (collard, kale, mustard, turnip) | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Grits | 0.5 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Herring (uncreamed or smoked) | 1 | OZ | 55 | 0g | 7g | 0 - 3g | Meats & Substitues | | Honeydew melon | 1 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Hot dog (turkey or chicken) | 1 | EA | 100 | 0g | 7g | 5 - 8g | Meats & Substitues | | Hot dog or hamburger bun | 0.5 | EA | 80 | 15g | 3g | 0 - 1g | Starches | | Hot dogs with 1g of fat or less per ounce | 1 | OZ | 35 | 0g | 7g | 0 - 1g | Meats & Substitues | | Hot dogs with 3g of fat or less per ounce | 1.5 | OZ | 55 | 0g | 7g | 0 - 3g | Meats & Substitues | | Kasha | 0.5 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Kefir | 1 | CUP | 150 | 12g | 8g | 5 - 8g | Milks | | Kiwi | 1 | EA | 60 | 15g | 0g | 0 - 0g | Fruits | | Kohlrabi | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Lamb: Rib roast, ground | 1 | OZ | 75 | 0g | 7g | 3 - 5g | Meats & Substitues | | Lamb: Roast, chop or leg | 1 | OZ | 55 | 0g | 7g | 0 - 3g | Meats & Substitues | | Leeks | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Lentils | 0.5 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Lima Beans | 0.66 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Liver, heart | 1 | OZ | 55 | 0g | 7g | 0 - 3g | Meats & Substitues | | Lower-fat spread (30%-50% vegetable oil) | 1 | TBSP | 45 | 0g | 0g | 0 - 5g | Fats | | Mandarin oranges, canned | 0.75 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Mango, small | 0.5 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Margarine stick, tub or squeeze | 1 | TSP | 45 | 0g | 0g | 0 - 5g | Fats | | Mayonnaise, reduced-fat | 1 | TBSP | 45 | 0g | 0g | 0 - 5g | Fats | | Mayonnaise, regular | 1 | TSP | 45 | 0g | 0g | 0 - 5g | Fats | | Millet | 0.33 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Miracle Whip, reduced-fat | 1 | TBSP | 45 | 0g | 0g | 0 - 5g | Fats | | Miracle Whip, regular | 2 | TSP | 45 | 0g | 0g | 0 - 5g | Fats | | Miso | 3 | TBSP | 80 | 15g | 3g | 0 - 1g | Starches | | Mixed (50% peanuts) | 6 | PCS | 45 | 0g | 0g | 0 - 5g | Fats | | Mixed vegetables (without corn, peas or pasta) | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Mixed vegetables with corn, peas or pasta | 1 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Mozzarella | 1 | OZ | 75 | 0g | 7g | 3 - 5g | Meats & Substitues | | Muesli | 0.25 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Mushrooms | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Nectarine, small | 1 | EA | 60 | 15g | 0g | 0 - 0g | Fruits | | Oats | 0.5 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Oil (canola, olive, peanut) | 1 | TSP | 45 | 0g | 0g | 0 - 5g | Fats | | Oil (corn, safflower, soybean) | 1 | TSP | 45 | 0g | 0g | 0 - 5g | Fats | | Okra | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Olives (green, stuffed) | 10 | EA | 45 | 0g | 0g | 0 - 5g | Fats | | Olives (ripe black) | 8 | EA | 45 | 0g | 0g | 0 - 5g | Fats | | Onions | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Orange juice | 0.5 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Orange, small | 1 | EA | 60 | 15g | 0g | 0 - 0g | Fruits | | Oysters | 6 | EA | 55 | 0g | 7g | 0 - 3g | Meats & Substitues | | Pancake (4" x 1/4") | 1 | EA | 80 | 15g | 3g | 0 - 1g | Starches | | Papaya | 1 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Pasta | 0.33 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Pea pods | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Peach, medium, fresh | 1 | EA | 60 | 15g | 0g | 0 - 0g | Fruits | | Peaches, canned | 0.5 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Peanut butter | 1 | TBSP | 100 | 0g | 7g | 5 - 8g | Meats & Substitues | | Peanut butter, smooth or crunchy | 0.5 | TBSP | 45 | 0g | 0g | 0 - 5g | Fats | | Peanuts | 10 | PCS | 45 | 0g | 0g | 0 - 5g | Fats | | Pear, large, fresh | 0.5 | EA | 60 | 15g | 0g | 0 - 0g | Fruits | | Pears, canned | 0.5 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Peas, green | 0.5 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Pecans | 4 | PCS | 45 | 0g | 0g | 0 - 5g | Fats | | Peppers | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Pineapple juice | 0.5 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Pineapple, canned | 0.5 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Pineapple, fresh | 0.75 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Pita | 0.5 | EA | 80 | 15g | 3g | 0 - 1g | Starches | | Plantain | 0.5 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Plums, canned | 0.5 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Plums, dried (prunes) | 3 | EA | 60 | 15g | 0g | 0 - 0g | Fruits | | Plums, small | 2 | EA | 60 | 15g | 0g | 0 - 0g | Fruits | | Pork: Lean pork (fresh ham, canned, cured or boiled; Canadian bacon; Tenderloin | 1 | OZ | 55 | 0g | 7g | 0 - 3g | Meats & Substitues | | Pork: Spareribs, ground pork, pork sausage | 1 | OZ | 100 | 0g | 7g | 5 - 8g | Meats & Substitues | | Pork: Top loin, chop, Boston butt, cutlet | 1 | OZ | 75 | 0g | 7g | 3 - 5g | Meats & Substitues | | Potato, baked with skin | 3 | OZ | 80 | 15g | 3g | 0 - 1g | Starches | | Potato, boiled | 0.5 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Potato, mashed | 0.5 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Poultry: Chicken (dark meat, with skin), ground turkey or ground chicken, fried chicken (with skin) | 1 | OZ | 75 | 0g | 7g | 3 - 5g | Meats & Substitues | | Poultry: Chicken or Turkey (white meat, no skin) | 1 | OZ | 35 | 0g | 7g | 0 - 1g | Meats & Substitues | | Poultry: Chicken, turkey (dark meat, no skin); chicken (white meat, with skin) | 1 | OZ | 55 | 0g | 7g | 0 - 3g | Meats & Substitues | | Processed sandwich meats (chipped beef, turkey ham) | 1 | OZ | 35 | 0g | 7g | 0 - 1g | Meats & Substitues | | Processed sandwich meats (turkey, pastrami or kielbasa) | 1 | OZ | 55 | 0g | 7g | 0 - 3g | Meats & Substitues | | Processed sandwich meats with 8g of fat or less per ounch (bologna, pimento loaf, salami) | 1 | OZ | 100 | 0g | 7g | 5 - 8g | Meats & Substitues | | Prune juice | 0.33 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Puffed cereal | 1.5 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Radishes | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Raisins | 2 | TBSP | 60 | 15g | 0g | 0 - 0g | Fruits | | Raspberries | 1 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Rice, white or brown | 0.33 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Ricotta | 0.25 | CUP | 75 | 0g | 7g | 3 - 5g | Meats & Substitues | | Roll, plain, small | 1 | EA | 80 | 15g | 3g | 0 - 1g | Starches | | Salad dressing, reduced-fat | 2 | TBSP | 45 | 0g | 0g | 0 - 5g | Fats | | Salad dressing, regular | 1 | TBSP | 45 | 0g | 0g | 0 - 5g | Fats | | Salad greens (endive, escarole, lettuce, romaine, spinach) | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Salmon (fresh or canned), catfish | 1 | OZ | 55 | 0g | 7g | 0 - 3g | Meats & Substitues | | Sardines (canned) | 2 | EA | 55 | 0g | 7g | 0 - 3g | Meats & Substitues | | Sauerkraut | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Sausage with 1g of fat or less per ounce | 1 | OZ | 35 | 0g | 7g | 0 - 1g | Meats & Substitues | | Sausage with 5g of fat or less per ounce | 1 | OZ | 75 | 0g | 7g | 3 - 5g | Meats & Substitues | | Sausage, such as bratwurst, Italian, knockwurst, Polish, smoked | 1 | OZ | 100 | 0g | 7g | 5 - 8g | Meats & Substitues | | Seeds: pumpkin, sunflower | 1 | TBSP | 45 | 0g | 0g | 0 - 5g | Fats | | Sesame seeds | 1 | TBSP | 45 | 0g | 0g | 0 - 5g | Fats | | Shellfish: Clams, crab, lobster, scallops, shrimp, imitation shellfish | 1 | OZ | 35 | 0g | 7g | 0 - 1g | Meats & Substitues | | Shortening or lard | 1 | TSP | 45 | 0g | 0g | 0 - 5g | Fats | | Shredded Wheat | 0.5 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Sour cream, reduced-fat | 3 | TBSP | 45 | 0g | 0g | 0 - 5g | Fats | | Sour cream, regular | 2 | TBSP | 45 | 0g | 0g | 0 - 5g | Fats | | Soy milk | 1 | CUP | 120 | 12g | 8g | 3 - 5g | Milks | | Soy milk, low-fat or fat-free | 1 | CUP | 90 | 12g | 8g | 0 - 3g | Milks | | Spinach | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Squash, winter (acorn, butternut, pumkin) | 1 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Strawberries | 1.25 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Sugar-frosted cereal | 0.5 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Summer squash | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Sweet acidophilus milk | 1 | CUP | 120 | 12g | 8g | 3 - 5g | Milks | | Tahini or sesame paste | 2 | TSP | 45 | 0g | 0g | 0 - 5g | Fats | | Tangerines, small | 2 | EA | 60 | 15g | 0g | 0 - 0g | Fruits | | Tofu | 0.5 | CUP | 75 | 0g | 7g | 3 - 5g | Meats & Substitues | | Tomato | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Tomato sauce | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Tomato/vegetable juice | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Tomatoes, canned | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Tortilla, corn (6") | 1 | EA | 80 | 15g | 3g | 0 - 1g | Starches | | Tortilla, flour (10") | 0.33 | EA | 80 | 15g | 3g | 0 - 1g | Starches | | Tortilla, flour (6") | 1 | EA | 80 | 15g | 3g | 0 - 1g | Starches | | Tuna (canned in oil, drained) | 1 | OZ | 55 | 0g | 7g | 0 - 3g | Meats & Substitues | | Turnips | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Veal: Cutlet (ground or cubed, unreaded) | 1 | OZ | 75 | 0g | 7g | 3 - 5g | Meats & Substitues | | Veal: Lean chop, roast | 1 | OZ | 55 | 0g | 7g | 0 - 3g | Meats & Substitues | | Waffle (4") | 1 | EA | 80 | 15g | 3g | 0 - 1g | Starches | | Walnuts, English Nuts | 4 | PCS | 45 | 0g | 0g | 0 - 5g | Fats | | Water chestnuts | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Watercress | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables | | Watermelon | 1.25 | CUP | 60 | 15g | 0g | 0 - 0g | Fruits | | Wheat germ | 3 | TBSP | 80 | 15g | 3g | 0 - 1g | Starches | | Whole Milk | 1 | CUP | 150 | 12g | 8g | 5 - 8g | Milks | | Yam, sweet potato, plain | 0.5 | CUP | 80 | 15g | 3g | 0 - 1g | Starches | | Yogurt, fat-free, flavored, sweetened | 0.66 | CUP | 90 | 12g | 8g | 0 - 3g | Milks | | Yogurt, plain (made from whole milk) | 0.75 | CUP | 150 | 12g | 8g | 5 - 8g | Milks | | Yogurt, plain, fat-free | 0.66 | CUP | 90 | 12g | 8g | 0 - 3g | Milks | | Yogurt, plain, low-fat | 0.75 | CUP | 120 | 12g | 8g | 3 - 5g | Milks | | Zucchini | 1 | CUP | 25 | 5g | 2g | 0 - 0g | Nonstarchy Vegetables |
|
