| 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 | | |
