Serving Size Calories Fat (g) Stoplight Color Beverages Alcohol Beer (low calorie) 1 can (12 fl oz) 101 0 Red Beer (regular, malt or no alcohol) 1 can (12 fl oz) 148 0 Red Cordials and liqueurs 1 fl oz 80 0 Red Hard Liquor 1 ½ fl oz 96 0 Red Hot buttered rum 6 fl oz 218 8 Red Irish Cream liqueur 1 fl oz 89 2 Red Piña colada, without ice 5 fl oz 264 3 Red Wine (red or white table) 3 fl oz 62 0 Yellow Juice/Fruit Drinks Apple cider or juice (unsweetened) ¾ cup 87 0 Yellow Apple Juice 1/3 cup 40 0 Yellow Apricot nectar (unsweetened) ¾ cup 23 0 Yellow Capri Sun 1 pouch (6.75 fl oz) 100 0 Yellow Cranberry juice (sweetened) ¾ cup 108 0 Yellow Fruit drink powders (Tang etc.) 1 cup 115 0 Yellow Fruit punch (all flavors) 1 cup 117 0 Yellow Grape juice (unsweetened) ¾ cup 116 0 Yellow Grapefruit Juice (sweetened) ½ cup 40 0 Yellow Grapefruit juice (unsweetened) ¾ cup 70 0 Yellow Guava nectar ¾ cup 112 0 Yellow Kool-Aid® 1 cup 92 0 Yellow Lemon juice 1 Tbsp 3 0 Green Lemonade (from mix) 1 cup 92 0 Yellow Lime juice 1 Tbsp 3 0 Green Orange drink 1 cup 117 0 Yellow Orange Juice (sweetened) ¾ cup 84 0 Yellow Orange Juice (unsweetened) ½ cup 40 0 Yellow Orange-grapefruit Not Juice for distribution ½ cup 40 0 Yellow Pineapple Juice 1/3 cup 40 0 Yellow Pineapple juice (unsweetened) ¾ cup 105 0 Yellow Prune juice, unsweetened ¾ cup 136 0 Yellow Tangerine Juice ½ cup 40 0 Yellow Tomato or vegetable juice (V-8®) 1 cup 40 0 Green Pop/Soda Root beer float (low fat ice cream and diet soda) 12 fl oz 100 1 Yellow Root beer float (regular ice cream and soda) 12 fl oz 250 9 Red Soft drink (Regular, all flavors) 10 fl oz 152 0 Red Tonic water 1 cup 98 0 Yellow Sports Drinks/Meal Replacements Breakfast drink (instant, w/ skim milk) 1 cup 189 1 Yellow

Page 1 of 38 Serving Size Calories Fat (g) Stoplight Color Breakfast drink (instant, w/ whole milk) 1 cup 245 8 Red Gatorade 8 fl oz 60 0 Yellow Warm Beverages Café au lait or cappuccino (skim milk) 1 cup 51 0 Yellow Café au lait or cappuccino (whole milk) 1 cup 86 4 Red Coffee (mix) 1 cup 77 3 Yellow Coffee (regular or decaf) 1 cup 5 0 Yellow Espresso (black, regular or decaf) 2 fl oz 1 0 Yellow Hot chocolate (homemade with skim milk) 1 cup 124 1 Yellow Hot chocolate (homemade with whole milk) 1 cup 175 7 Red Hot chocolate (mix with skim milk) 1 cup 153 1 Yellow Hot chocolate (mix with water) 1 cup 125 1 Yellow Hot chocolate (mix with whole milk) 1 cup 213 8 Red Condiments Dressings Salad dressings (clear, oil and vinegar) 1 Tbsp 69 7 Yellow Salad dressings (clear, sweet and sour) 1 Tbsp 16 0 Yellow Salad dressings (clear, water and vinegar, 1 Tbsp 8 0 Green sweetened) Salad dressings (creamy) 1 Tbsp 82 Red Salad dressings (creamy, fat-free) 1 Tbsp 16 0 Yellow Salad dressings (creamy, low cal) 1 Tbsp 43 Yellow Salad dressings (mayonnaise, imitation) 1 Tbsp 104 12 Red Salad dressings (mayonnaise, imitation, fat-free) 1 Tbsp 12 0 Yellow Salad dressings (mayonnaise, imitation, low cal) 1 Tbsp 48 5 Yellow Salad dressings (mayonnaise, real) 1 Tbsp 99 11 Red Salad dressings (mayonnaise, real, fat-free) 1 Tbsp 12 0 Yellow Salad dressings (mayonnaise, real, low cal) 1 Tbsp 49 5 Yellow Miscellaneous Canola Oil Not for distribution1 Tbsp 120 14 Red Catsup 1 Tbsp 16 0 Yellow Creamer (non-dairy, liquid) 1 Tbsp 17 1 Yellow Creamer (non-dairy, liquid, fat-free) 1 Tbsp 10 0 Yellow Creamer (non-dairy, powder) 1 tsp 11 1 Yellow Creamer (non-dairy, powder, low fat) 1 tsp 9 0 Yellow Honey 1 Tbsp 64 0 Yellow Horseradish 1 Tbsp 6 0 Green Lard 1 Tbsp 116 13 Red Mustard 1 Tbsp 12 1 Yellow Olive Oil 1 Tbsp 119 14 Red Shake and Bake (Original chicken flavor) 1/8 packet 40 1 Red Shortening (Crisco®) 1 tsp 38 4 Red

Page 2 of 38 Serving Size Calories Fat (g) Stoplight Color Shortening (Crisco®) 1 Tbsp 113 13 Red Sour cream (low fat) 1 Tbsp 20 1 Yellow Sour cream (nonfat) 1 Tbsp 10 0 Yellow Sour cream (regular) 1 Tbsp 28 3 Red Sugar 1 tsp 16 0 Yellow Sugar 1 Tbsp 48 0 Yellow Vegetable Oil 1 Tbsp 120 14 Red Vinegar 1 Tbsp 2 0 Yellow Whipped cream 1 Tbsp 22 2 Red Whipped toppings (non-dairy) 1 Tbsp 13 1 Yellow Spreads/Dip Apple butter 1 Tbsp 34 0 Yellow Butter 1 Tbsp 102 12 Red Butter 1 tsp 34 4 Red Butter (whipped) 1 tsp 23 3 Red Butter buds 1 tsp 6 0 Yellow Cream Cheese 2 Tbsp 101 10 Red Cream Cheese (fat free) 1 oz 23 0 Yellow Cream Cheese (light) 2 Tbsp 64 5 Yellow Guacamole ¼ cup 93 8 Red Hummus (plain) ¼ cup 157 7 Yellow Hummus (with olive oil) ¼ cup 276 21 Red Jellies, jams, preserves 1 Tbsp 48 0 Yellow Margarine 1 tsp 102 12 Red Margarine (fat-free) 1 tsp 2 0 Yellow Margarine (low fat) 1 tsp 17 2 Yellow Margarine (spread) 1 tsp 31 4 Red Margarine (whipped) 1 tsp 23 3 Yellow Mayonnaise 1 Tbsp 57 5 Red Mayonnaise (fat-free)Not for distribution1 Tbsp 13 1 Yellow Mayonnaise (light) 1 Tbsp 49 5 Red Mayonnaise (low cal) 1 Tbsp 38 3 Yellow Miso 1 Tbsp 35 1 Yellow Salsa, picante sauce 1 Tbsp 4 0 Green Dairy Cheese “Laughing Cow Wedges- Light” 1 wedge 70 4 Yellow American Cheese 1 oz 114 9 Red Blue Cheese 1 oz 101 8 Red Borden’s Lite-line 1 slice 30 1 Yellow Brie 1 oz 101 8 Red

Page 3 of 38 Serving Size Calories Fat (g) Stoplight Color Cheddar (shredded) ¼ cup 110 9 Red Cheddar (shredded, 2% milk) ¼ cup 90 6 Yellow Cheddar (shredded, fat free) ¼ cup 45 0 Yellow Cheddar Cheese 1 oz 114 9 Red Cheddar Cheese (reduced fat) 1 oz 79 5 Yellow Cheese (processed) 1 oz 106 9 Red Colby Cheese (reduced fat) 2 oz 79 5 Yellow Cottage Cheese ½ cup 109 5 Red Cottage Cheese (low fat 1%) ½ cup 82 1 Yellow Cottage Cheese (nonfat) ½ cup 61 0 Yellow Cottage Cheese (reduced fat fat 2%) ½ cup 101 2 Yellow Cottage Cheese (uncreamed, dry curd) ½ cup 61 0 Yellow Farmer’s cheese 1 oz 29 1 Yellow Feta/Goat Cheese 1 oz 75 6 Yellow Gouda 1 oz 101 8 Red Kraft Free (1 slice = 0.75 oz) 1 slice 30 0 Yellow Kraft Light N’ Lively 1 slice 55 3 Yellow Light American Cheese 1 slice (1 oz) 70 4 Yellow Monterey Jack Cheese 1 oz 114 9 Red Monterey Jack Cheese (low fat) 3 oz 79 5 Yellow Mozarella (shredded, 2% milk) ¼ cup 70 4 Yellow Mozarella (shredded, fat free) ¼ cup 45 0 Yellow Mozzarella (shredded) ¼ cup 86 6 Red Mozzarella Cheese 1 oz 90 7 Red Mozzarella Cheese (low fat) 1 oz 79 5 Yellow Neufchatel 2 Tbsp 75 7 Red Parmesan Cheese (dry grated) 2 Tbsp 46 3 Yellow Provolone 1 oz 101 8 Red Provolone (reduced Not fat) for distribution 4 oz 79 5 Yellow Ricotta ½ cup 214 16 Red Ricotta (low fat) ½ cup 170 10 Red Swiss Cheese 1 oz 101 8 Red Weight Watchers, fat-free American slices 1 oz 38 0 Yellow Eggs Deviled eggs ½ egg 57 5 Red Deviled eggs (low cal mayo) ½ egg 44 3 Red Deviled eggs (nonfat mayo) ½ egg 36 2 Yellow Egg Beaters® (fat added) ½ cup 89 6 Red Egg Beaters® (plain) ½ cup 38 0 Yellow Egg nog 1 cup 342 19 Red Egg whites (cooked, boiled or poached) 1 med 14 0 Green

Page 4 of 38 Serving Size Calories Fat (g) Stoplight Color Egg yolks (cooked, boiled or poached) 1 med 54 5 Yellow Eggs (cooked, boiled or poached) 2 large 160 5 Yellow Eggs Benedict (made with hollandaise sauce, 1 svg 723 48 Red regular boneless ham, 2 med eggs) Fried eggs (with fat) 2 large 200 6 Red Omelet (plain) 2 med eggs 184 14 Yellow Omelet (plain, fat added) 2 med eggs 228 19 Red Omelet (with cheese) 2 med eggs 243 18 Yellow Omelet (with cheese, fat added) 2 med eggs 337 28 Red Scrambled eggs (fat added) 2 large 200 15 Red Scrambled eggs (plain) 2 large 160 10 Yellow Second Nature® (fat added) ½ cup 89 6 Red Second Nature® (plain) ½ cup 38 0 Yellow Milk Buttermilk (½% fat) 1 cup 110 1 Yellow Buttermilk (1½% fat) 1 cup 120 4 Red Buttermilk (whole) 1 cup 149 8 Red Chocolate Milk (low fat or 2%) 1 cup 179 5 Yellow Chocolate Milk (skim) 1 cup 158 2 Yellow Chocolate Milk (whole) 1 cup 298 8 Red Condensed, sweetened, canned milk 2 Tbsp 130 3 Red Condensed, sweetened, canned milk (low fat) 2 Tbsp 120 2 Yellow Condensed, sweetened, canned milk (nonfat) 2 Tbsp 110 0 Yellow Cream (half and half) 1 Tbsp 20 2 Yellow Cream (Heavy) 1 Tbsp 44 5 Red Evaporated, canned, undiluted milk (skim) 1 cup 99 1 Yellow Evaporated, canned, undiluted milk (whole) 1 cup 339 19 Red Milk (½%) 1 cup 92 1 Yellow Milk (1%) 1 cup 102 3 Yellow Milk (2%) Not for distribution1 cup 121 5 Red Milk (skim, nonfat) 1 cup 86 0 Yellow Milk (whole) 1 cup 150 8 Red Milk powder (dry, instant, nonfat) 1/3 cup 81 0 Yellow Whipping cream (not whipped) 1 Tbsp 44 5 Red Yogurt Yogurt (fruit & other flavors, low fat) 1 cup 250 3 Yellow Yogurt (fruit & other flavors) 1 cup 292 8 Red Yogurt (fruit & other flavors, nonfat) 1 cup 162 0 Yellow Yogurt (plain) 1 cup 150 8 Red Yogurt (plain, low fat) 1 cup 155 4 Yellow Yogurt (plain, nonfat) 1 cup 137 0 Yellow Yogurt (Yoplait, original fruit flavors) 6 oz. 166 1.5 Yellow

Page 5 of 38 Serving Size Calories Fat (g) Stoplight Color Fast Food Fast Food Breakfast (McDonald’s, plain) 1 each 262 13 Red Breakfast Biscuit (McDonald’s, with bacon, egg, 1 each 456 28 Red cheese) Breakfast Biscuit (McDonald’s, with sausage and 1 each 519 35 Red egg) Breakfast Biscuit (McDonald’s, with sausage) 1 each 435 29 Red Breakfast Burrito (McDonald’s) 1 each 280 17 Red Breakfast Croissan’wich (Burger King, croissant 1 each 163 9 Red only) Breakfast Croissan’wich (Burger King, with egg 1 each 302 20 Red and cheese) Breakfast Croissan’wich (Burger King, with egg, 1 each 348 24 Red bacon and cheese) Breakfast Croissan’wich (Burger King, with egg, 1 each 537 41 Red sausage and cheese) Burrito (Taco Bell, bean) 1 each 420 14 Red Burrito (Taco Bell, beef) 1 each 484 21 Red Burrito (Taco Bell, light bean) 1 each 300 5 Red Burrito (Taco Bell, light supreme) 1 each 373 9 Red Cheeseburger (Big Mac) 1 each 515 24 Red Cheeseburger (McDonald's) 1 each 324 14 Red Cheeseburger (Wendy's Jr. with bacon) 1 each 443 26 Red Cheeseburger (Wendy's Jr.) 1 each 319 12 Red Chicken McNuggets (McDonald’s) 6 pcs 306 18 Red Chicken sandwich (Wendy’s, grilled) 1 each 294 8 Red Chicken tenders (Burger King) 6 pcs 232 12 Red Egg McMuffin (McDonald’s) 1 each 292 13 Red French fries (McDonald’s) Sm svg 202 10 Red French fries (McDonald’s) Lg svg 437 22 Red Hamburger (McDonald's)Not for distribution 1 each 271 10 Red Hamburger (Wendy's Jr.) 1 each 273 9 Red Hamburger (Whopper with cheese) 1 each 721 45 Red Hamburger (Whopper) 1 each 631 37 Red Hashed browns (Burger King) 1 each 200 11 Red Hashed browns (Hardee's) 1 each 226 14 Red Hashed browns (McDonald's) 1 each 130 8 Red Milkshake (McDonald's, Vanilla) 16 fl oz 329 5 Red Nachos with cheese (Taco Bell) 1 order 330 18 Red Nachos with cheese (Taco Bell, supreme) 1 order 447 27 Red Onion rings (Burger king) 1 svg 114 5 Red Pie (fruit, commercial McDonalds) 1 pie 288 15 Red

Page 6 of 38 Serving Size Calories Fat (g) Stoplight Color Pizza, Pizza Hut® PanPizza (Cheese, 12” diam) 1 slice = 1/8 pizza 267 12 Red Pizza, Pizza Hut® PanPizza (Pepperoni, 12” diam) 1 slice = 1/8 pizza 272 14 Red Pizza, Pizza Hut® PanPizza (Personal pan 1 each (6" diam) 944 49 Red supreme) Pizza, Pizza Hut® PanPizza (Supreme, 12” diam) 1 slice = 1/8 pizza 314 16 Red Roast beef sandwich (Arby's, Junior size) 1 each 238 11 Red Roast beef sandwich (Arby's, Regular size) 1 each 400 18 Red Shrimp (Arthur Treacher’s®, breaded, fried) 1 order 383 24 Red Shrimp (Long John Silver’s®, battered, fried) 6 pcs 180 12 Red Taco (Taco Bell, beef, light supreme) 1 each 151 5 Red Taco (Taco Bell, beef, light) 1 each 131 5 Red Taco (Taco Bell, beef, regular) 1 each 184 11 Red Taco (Taco Bell, beef, supreme) 1 each 215 14 Red Turkey sandwich (Arby’s, light roast turkey 1 each 243 5 Red deluxe) Turkey sub (Arby's) 1 each 495 22 Red Turnover (fruit, McDonald’s®) 1 each 288 15 Red Fruits and Vegetable Beans Baked Beans ½ cup 150 4 Yellow Beans and peas, dried (navy, lima, red, kidney ½ cup 80 1 Yellow or black beans, split peas, black eye peas, pigeon peas) Chick peas (garbanzos) ½ cup 134 2 Yellow Green Beans ½ cup 20 0 Green Lentils (canned or cooked) ½ cup 115 0 Yellow Pinto beans ½ cup 110 1 Yellow Refired beans (homemade, fat added) ½ cup 284 14 Red Refried beans (canned) ½ cup 119 2 Red Refried beans (canned, fat-free) ½ cup 104 0 Yellow Soybeans ( dry Not roasted) for distribution ½ cup 130 18.6 Red Soybeans (edamame) ½ cup 156 8 Yellow Fruits Apple (2 ¾" diam) 1 each 81 0 Green Apples (dried) ¼ cup 52 0 Green Applesauce (unsweetened) ½ cup 40 0 Green Apricot halves (dried) ¼ cup 77 0 Green Apricots 2=½ cup 40 0 Green Banana 8" long 96 0 Green Blackberries ½ cup 40 0 Green Blueberries ½ cup 40 0 Green Canned Fruit (in heavy syrup) ½ cup 100 0 Yellow Canned fruit (in juice or water) ½ cup 56 0 Green

Page 7 of 38 Serving Size Calories Fat (g) Stoplight Color Cantaloupe ½ cup (cubed) 27 0 Green Cherries (sweet) 10 49 1 Green Cranberries 1 cup 47 0 Green Dates (dried) 5 pcs 114 0 Yellow Figs (dried) 3 small 143 1 Yellow Grapefruit (4" diam) ½ fruit 40 0 Green Grapes (all kinds) 12 40 0 Green Guava 1 each=½ cup 46 1 Green Honeydew melon ½ cup 32 0 Green Kiwi 1 med 46 0 Green Kumquats 5 pcs 60 0 Green Lemon (2" diam) 1 each 20 0 Green Lime (2" diam) 1 each 19 0 Green Mango (diced) ½ small 40 0 Green Nectarine (2 ½” diam) 1 med 40 0 Green Olives (green or black) 2 med 9 1 Yellow Orange 1 small 60 0 Green Papaya (diced) ¾ cup 117 0 Green Peach 1 med 40 0 Green Pear 1 small 98 0 Green Pineapple ½ cup 75 0 Green Plums 2 40 0 Green Prunes (dried) 5 each 100 0 Yellow Raisins ¼ cup 116 0 Yellow Raspberries ½ cup 40 0 Green Strawberries 3/4 cup 40 0 Green Tangerine 1 med 40 0 Green Watermelon 1 cup 40 0 Green Miscellaneous Coconut (dried, Not shredded, unsweetened) for distribution 1 Tbsp 38 4 Red Coconut milk 1 cup 473 51 Red Coconut milk (light) 1 cup 144 12 Red Soy and Tofu Tofu (low fat, plain) ½ cup 45 2 Yellow Tofu (low fat, stir-fried) ½ cup 74 5 Yellow Tofu (plain) ½ cup 94 6 Yellow Tofu (stir-fried) ½ cup 122 9 Red Vegetable meat substitute (breakfast strips) 1 strip 25 2 Yellow Vegetable meat substitute (burger) 1 patty 97 7 Red Vegetable meat substitute (canadian-style 1 slice 40 2 Yellow bacon) Vegetable meat substitute (hot dog) 1 each 108 8 Red

Page 8 of 38 Serving Size Calories Fat (g) Stoplight Color Vegetable meat substitute (meat loaf) 3 oz 113 5 Red Vegetable meat substitute (sausage) 1 link 58 4 Red Vegetables/Potatoes Artichoke (globe) 1 med 80 0 Green Asparagus spears ½ cup 20 0 Green Avocado (black or green skin) ½ cup 121 11 Yellow ½ cup 20 0 Green Bamboo shoots (canned) ½ cup 12 0 Green Bean sprouts ½ cup 20 0 Green Beets (coiled) ½ cup 20 0 Green Bok choy ½ cup 10 0 Green Bok choy (stir-fried) ½ cup 30 2 Yellow Broccoli ½ cup 20 0 Green Brussels sprouts 4(½ cup) 20 0 Green Cabbage 1 cup 20 0 Green Carrots ½ cup 20 0 Green Cauliflower 1 cup 20 0 Green Celery 1 cup 20 0 Green Chiles (hot) ½ cup 17 0 Green Chinese cabbage ½ cup 10 0 Green Chinese cabbage (stir-fried) ½ cup 30 2 Yellow Collard greens ½ cup 20 0 Green Corn (whole kernel) ½ cup 80 0 Green 5” ear 120 1 Green Cucumber (raw) 1 cup 20 0 Green Eggplant ½ cup 20 0 Green Eggplant (breaded/battered, fried) ½ cup 173 11 Red Endive ½ cup 20 0 Green Escarole ½ cup 2 0 Green French Fries (friedNot from fresh) for distribution½ cup 87 5 Red French Fries (oven baked from frozen, light) ½ cup 89 2 Yellow French Fries (oven baked from frozen, regular) ½ cup 156 6.4 Red Greens (beet, collard, dandelion, kale, mustard, ½ cup 19 0 Green turnip) Kale ½ cup 20 0 Green Lettuce (iceberg, romaine, red leaf etc, fresh) 1 cup 20 0 Green Mixed vegetables (broccoli, cauliflower, carrots) ½ cup 19 0 Green Mushrooms 1 cup 20 0 Green Nori (seaweed, dry) 1 sheet 3 0 Green Okra ½ cup 20 0 Green Okra (breaded/battered, fried) ½ cup 166 10 Red

Page 9 of 38 Serving Size Calories Fat (g) Stoplight Color Onions ½ cup 20 0 Green Parsley 1 cup 20 0 Green Parsnips (boiled) ½ cup 63 0.2 Green Peas (green) ½ cup 80 0 Green Peas and carrots ½ cup 38 0 Green Peppers (green or red) 1 cup 20 0 Green Pickles (Bread and butter or sweet gherkins) 1 slice 7 0 Green Pickles (Dill) 1 slice 1 0 Green Potatoes (au gratin) ½ cup 130 6 Yellow Potatoes (baked, plain) 1 small 80 1 Yellow Potatoes (boiled, plain) 1 small 80 1 Yellow Potatoes (french fries) 10 (1/2 cup) 140 8 Red Potatoes (fried, american, cottage, home or ½ cup 285 14 Red panfries) Potatoes (hash browns) ½ cup 180 9 Red Potatoes (mashed, skim milk) ½ cup 80 0 Yellow Potatoes (mashed, whole milk, fat added) ½ cup 100 6 Red Potatoes (prepared from mixes, hash browned) ½ cup 220 12 Red Potatoes (roasted) ½ cup 94.5 4.5 Red Pumpkin ½ cup 80 0 Green Radishes 1 cup 20 0 Green Relish (sweet) 1 tsp 7 0 Green Rhubarb 1/3 cup 8 0 Green Rutabaga 1/4 cup 20 0 Green Sauerkraut ½ cup 22 0 Green Snow peas (plain) ½ cup 34 0 Green Snow peas (stir-fried) ½ cup 69 3 Yellow Spinach (cooked, no fat added) ½ cup 27 0 Green Spinach (raw) 1 cup 20 0 Green Spinach (stir-fried) Not for distribution½ cup 47 2 Yellow Sprouts (alfalfa or bean, raw) ½ cup 5 0 Green Squash (acorn) ½ cup 50 0 Green Squash (crooked neck) ½ cup 22 0 Green Squash (hubbard) ½ cup 40 1 Green Squash (plain) ½ cup 20 0 Green Squasjh (summer, green or yellow) ½ cup 18 1 Green Sweet potatoes ½ cup 131 0 Yellow Sweet potatoes (canned) ½ cup 176 4 Yellow Swiss chard (plain) ½ cup 17 0 Green Tomatoes (cooked) ½ cup 20 0 Green Tomatoes (paste) 2 tbsp 20 0 Green

Page 10 of 38 Serving Size Calories Fat (g) Stoplight Color Tomatoes (puree) ¼ cup 20 0 Green Tomatoes (raw) 2 inch diameter 20 0 Green Turnips (cooked) ½ cup 14 0 Green Watercress ½ cup 2 0 Green Yams ½ cup 131 0 Yellow Yams (candied) ½ cup 176 4 Red Yams (plain, boiled or baked) ½ cup 79 1 Yellow Zucchini (breaded/battered, fried) 1 slice 21 1 Red Zucchini (cooked) ½ cup 14 0 Green Zucchini (raw) ½ cup 9 0 Green Grains Breads Bagel (white with raisins, 3" diam) 1 each 183 1 Yellow Bagel (white, 3"diam) 1 each 157 1 Yellow Bagel (white, 4" diam) 1 each 279 2 Yellow Bagel (whole wheat with raisins, 3" diam) 1 each 195 1 Yellow Bagel (whole wheat, 3" diam) 1 each 168 1 Yellow Bagel (whole wheat, 4" diam) 1 each 290 2 Yellow 1 slice 192 7.2 Red Biscuit (from mix, small, 2" diam) 1 each 103 4.8 Yellow Biscuit (from refrigerated dough, buttermilk, 1 each 90 4 Yello flaky-Hungry Jack) Biscuit (from refrigerated dough, buttermilk, 1 each 50 1 Yellow Pillsbury) Biscuit (from refrigerated dough, Grands! 1 each 190 8 Red Pillsbury) (dry) ½ cup 35 1 Yellow Bread Crumbs (soft) 1 cup 120 1.5 Yellow Bread Sticks 1 (6") 34.1 1 Yellow Challah Bread 1 slice (3 ½” x 2” x 67 1 Yellow Not for distribution½”) Corn Bread 1 pc (3” x 3” x 1”) 180 7 Red Cracked Wheat Bread 1 slice 66 1 Yellow Croissant 1 117 5.9 Red Croutons ¼ cup 80 0 Yellow Date-nut Bread 1 slice 96 3.3 Red Dinner Roll ½ 85 2.1 Yellow English 1 whole 134 1 Yellow Focaccia bread 1 pc (1/8 of 12” 213 7 Red diam) French bread 1 slice 81 1.1 Yellow Fruit bread (no nuts) 1 slice (4½” x 2½” x 123 3 Yellow ½”)

Page 11 of 38 Serving Size Calories Fat (g) Stoplight Color Fruit bread (with nuts) 1 slice (4½” x 2½” x 147 5 Yellow ½”) Hoagie roll 1 (6" long) 193 2 Yellow Italian bread 1 slice 78 1 Yellow Nut bread 1 slice (4 ½” x 2 ½” x 158 6 Red ½”) Pita or pocket bread (white) 1 (7" diam) 191 1 Yellow 1 each 121 3 Red Rye bread 5 (7 ¾ inches long) 66 1 Yellow Sweet Roll 1 154 6.8 Red Tortillas (corn, fried) 1 each (6" diam) 11 6 Red Tortillas (corn, plain) 1 each (6" diam) 56 1 Yellow Tortillas (flour, fried) 1 each (10" diam) 320 16 Red Tortillas (flour, fried) 1 each (8" diam) 205 11 Red Tortillas (flour, plain) 1 each (8" diam) 137 3 Yellow Tortillas (flour, plain) 1 each (10" diam) 214 5 Red White bread 1 slice 64 1 Yellow Whole-wheat bread 1 slice 61 1.1 Yellow Cereal *All-Bran 1/3 cup 70 1 Yellow *Bran ½ cup 70 1 Yellow *Bran Chex 2/3 cup 90 1 Yellow *Cream of Wheat (plain) ½ cup 61 0 Yellow *Cream of Wheat (with butter) ½ cup 78 2 Yellow *Frosted Mini Wheats 1 cup 175 1 Yellow *Grape Nuts ½ cup 225 0 Yellow *Kashi Heart to Heart ¾ cup 110 1 Yellow *Oatmeal (homemade with butter) ½ cup 90 3 Red *Oatmeal (plain) ½ cup 73 0 Yellow *Oatmeal (Quaker, Not baked apple) for distribution 1 packet 160 2 Yellow *Oatmeal (Quaker, cinnamon roll) 1 packet 160 2 Yellow *Raisin Bran ¾ cup 120 1 Yellow *Shredded Wheat (with bran) 2/3 cup 110 1 Yellow *Wheat flakes 1 cup 100 1 Yellow Alpha-Bits 1 cup 134 2 Yellow Barley ¼ cup 193 1 Yellow Buc Wheats ¾ cup 182 1.2 Yellow Captain Crunch ¾ cup 110 2 Yellow Captain Crunch (berry mix) ¾ cup 110 1 Yellow Captain Crunch (peanut butter) ¾ cup 120 3 Yellow Cereal party mix (homemade) ½ cup 140 7 Red Cheerios 1 cup 110 2 Yellow

Page 12 of 38 Serving Size Calories Fat (g) Stoplight Color Cheerios (honey nut) 1 cup 120 1.5 Yellow Chex 1 cup 110 0.5 Yellow Cinnamon Toast Crunch ¾ cup 130 3.5 Yellow Cocoa Pebbles ¾ cup 120 1.5 Yellow Cocoa Puffs 1 cup 120 1.5 Yellow Cookie Crisp 1 cup 120 1.5 Yellow Corn Chex ¾ cup 110 1 Yellow Cornflakes 1 cup 110 0 Yellow Farina (sweetened) ½ cup cooked 150 1 Yellow Frosted Flakes ¾ cup 120 0 Yellow Granola Cereal (homemade, with nuts) ¼ cup 174 10 Red Grits (plain) ½ cup 73 0 Yellow Grits (with butter) ½ cup 90 2 Yellow Health Valley ¼ cup 73 1 Yellow Honey Bunches of Oats (honey) ¾ cup 120 1.5 Yellow Honey Bunches of Oats (regular w/ almonds) ¾ cup 130 2.5 Yellow Honey Bunches of Oats (strawberry or banana) ¾ cup 120 2 Yellow Honey Combs 1 1/3 cup 120 1 Yellow Kix 1 1/3 cup 120 1 Yellow Life Cereal ¾ cup 101 1.7 Yellow Lucky Charms 1 cup 120 1 Yellow Mueslix Golden Crunch 1 cup 239 3 Yellow Nature Valley ¼ cup 130 4 Red Oreo’s O Cereal ¾ cup 110 2 Yellow Puffed rice 1 cup 57 0 Yellow Reese’s Cereal ¾ cup 130 3.5 Yellow Rice Chex ¾ cup 110 1 Yellow Rice Krispies ¾ cup 80 0 Yellow Rice Krispies (chocolate)Not for distribution¾ cup 120 1 Yellow Smart Start 1 ¼ cup 230 2 Yellow Special K ¾ cup 80 0 Yellow Trix 1 cup 120 1.5 Yellow Wheat Chex ¾ cup 100 1 Yellow Wheaties ¾ cup 110 1 Yellow Rice/Pasta/Grains Barley ½ cup 96 0 Yellow Bulgur (cooked) ½ cup 74 0 Yellow Chow mein noodles (crispy) ½ cup 119 7 Red Couscous ½ cup 101 0 Yellow Dirty rice 1 cup 271 5 Yellow Egg Noodles ½ cup 106 1 Yellow

Page 13 of 38 Serving Size Calories Fat (g) Stoplight Color Grits (canned, plain) ½ cup 58 1 Yellow Millet ½ cup 145 2 Yellow Pasta (macaroni or spaghetti, plain) 1 cup (cooked) 182 1 Yellow Pasta enriched ½ cup (cooked) 197 0.9 Yellow (fried) ½ cup 159 5 Red Polenta (plain) ½ cup 140 0 Yellow Quinoa ½ cup 79 1 Yellow Ramen noodles 1/2 package 180 7 Red Ramen noodles (low-fat) 1/2 package 150 1 Yellow Ravioli (no sauce, 90% lean ground beef filled) 1 cup 414 12 Red Ravioli (no sauce, cheese filled) 1 cup 433 19 Red Ravioli (no sauce, spinach filled) 1 cup 409 10 Red Rice (brown) ½ cup (cooked) 80 1 Yellow Rice (brown, fried) ½ cup 160 2 Yellow Rice (fried, chicken) ½ cup 141 5 Red Rice (fried, vegetable) ½ cup 111 4 Red Rice (Pilaf, no meat) 1 cup 292 6 Red Rice (Spanish, no meat) 1 cup 225 4 Red Rice (white) ½ cup (cooked) 80 0 Yellow Rice (white, fried) ½ cup 160 2 Yellow Rice (wild, boiled) ½ cup 110 0 Yellow Rice noodles ½ cup 70 0 Yellow Rice-a-Roni ½ cup 125 5 Red Spinach pasta ½ cup 93 1 Yellow Tortellini (no sauce, cheese-filled) 1 cup 280 10 Red Tortellini (no sauce, meat-filled) 1 cup 388 11 Red Tortellini (no sauce, spinach-filled) 1 cup 214 7 Yellow Meat Deli Meat Bologna (beef) Not for distribution1 oz 88 8 Red Bologna (chicken or turkey) 1 oz 56 4 Yellow Bologna (light beef or pork) 1 oz 70 6 Red Bologna (lunch meat) 2 slices 150 13.5 Red Chicken or turkey breast (processed) 1 oz 30 1 Yellow Chicken or turkey roll (processed) 1 oz 42 2 Yellow Chipped or dried beef 3 oz 140 3 Yellow Chopped ham 1 oz 70 5 Red Corned beef 1 oz 71 4 Red Head cheese 1 oz 60 4 Red Olive loaf 1 oz. 68 5 Red Pastrami (beef) 1 oz 99 8 Red

Page 14 of 38 Serving Size Calories Fat (g) Stoplight Color Pastrami (turkey) 1 oz 40 2 Yellow Pickle and pimento loaf 1 oz 68 5 Yellow Roast beef 3 oz 211 13 Red Roast beef (extra lean, 2% fat) 3 oz 90 2 Yellow Salami (cooked, beef) 1 oz 74 6 Red Salami (hard, dried, genoa) 1 oz 119 10 Red Salami (lunch meat) 2slices 150 11 Red Sandwich spread (Underwood, chicken) ¼ cup 120 8 Red Sandwich spread (Underwood, deviled ham) ¼ cup 160 14 Red Turkey ham 1 oz 36 1 Yellow Poultry Chicken (no skin, dark meat only) 1 oz 56 2 Yellow Chicken (no skin, light meat only) 1 oz 47 1 Yellow Chicken breast (baked, w/ oven coating mix, no 1 med 161 3 Yellow skin) Chicken breast (baked/broiled/stewed, no skin) 1 med 142 3 Yellow Chicken breast (baked/broiled/stewed, w/ skin) 1 med 205 9 Red Chicken breast (breaded/battered, deep-fried, 1 med 347 17 Red no skin) Chicken breast (breaded/battered, deep-fried, 1 med 439 24 Red w/ skin) Chicken breast (breaded/battered, pan-fried, no 1 med 174 5 Red skin) Chicken breast (breaded/battered, pan-fried, w/ 1 med 242 12 Red skin) Chicken drumstick (baked, w/ oven coating mix, 1 med 90 2 Yellow no skin) Chicken drumstick (baked/broiled/brewed, no 1 med 73 2 Yellow skin) Chicken drumstick (baked/broiled/brewed, w/ 1 med 123 7 Red skin) Chicken drumstick Not (breaded/battered, for deep- distribution1 med 178 8 Red fried, no skin) Chicken drumstick (breaded/battered, deep- 1 med 247 15 Red fried, w/ skin) Chicken drumstick (breaded/battered, pan- 1 med 89 3 Red fried, no skin) Chicken drumstick (breaded/battered, pan- 1 med 143 8 Red fried, w/ skin) Chicken gizzard (baked, broiled or stewed) 1 each 35 1 Yellow Chicken gizzard (breaded/battered, deep-fried) 1 each 87 4 Red Chicken gizzard (breaded/battered, pan-fried) 1 each 43 2 Red Chicken liver (baked, broiled or stewed) 1 each 31 1 Yellow Chicken liver (breaded/battered, deep-fried) 1 each 79 4 Red Chicken liver (breaded/battered, pan-fried) 1 each 39 2 Red

Page 15 of 38 Serving Size Calories Fat (g) Stoplight Color Chicken thigh (baked, w/ oven coating mix, no 1 med 113 4 Yellow skin) Chicken thigh (baked/broiled/brewed, no skin) 1 med 102 4 Yellow Chicken thigh (baked/broiled/brewed, w/ skin) 1 med 147 8 Red Chicken thigh (breaded/battered, deep-fried, no 1 med 226 12 Red skin) Chicken thigh (breaded/battered, deep-fried, w/ 1 med 295 18 Red skin) Chicken thigh (breaded/battered, pan-fried, no 1 med 121 6 Red skin) Chicken thigh (breaded/battered, pan-fried, w/ 1 med 170 10 Red skin) Chicken wing (baked, w/ oven coating mix, no 1 med 49 2 Yellow skin) Chicken wing (baked/broiled/brewed, no skin) 1 med 44 2 Yellow Chicken wing (baked/broiled/brewed, w/ skin) 1 med 102 7 Red Chicken wing (breaded/battered, deep-fried, no 1 med 94 5 Red skin) Chicken wing (breaded/battered, deep-fried, w/ 1 med 183 12 Red skin) Chicken wing (breaded/battered, pan-fried, no 1 med 52 3 Red skin) Chicken wing (breaded/battered, pan-fried, w/ 1 med 115 8 Red skin) Duck (domestic, no skin) 3 oz 187 10 Red Duck (domestic, w/ skin) 3 oz 287 24 Red Goose (no skin) 3 oz 187 10 Red Goose (w/ skin) 3 oz 259 19 Red Ground turkey (lean 97% fat free) 3 oz 202 12 Red Ground turkey breast (extra-lean, 99% fat free) 3 oz 140 3 Yellow Paté (chicken liver) 1 Tbsp 41 3 Red Pheasant, quail, duck (wild, no skin) 3 oz 181 8 Red Pheasant, quail, Not duck (wild, w/ skin)for distribution3 oz 201 11 Red Sausage (Brown ‘n’ Serve links, turkey) 1 link (0.85 oz) 46 3 Yellow Sausage (Summer, turkey) 1 oz 56 4 Yellow Sausage (Turkey) 1 oz 55 3 Yellow Turkey (dark meat, no skin) 3 oz 167 7 Yellow Turkey (dark meat, w/ skin) 3 oz 202 12 Red Turkey (light meat, no skin) 3 oz 140 3 Yellow Turkey (light meat, w/ skin) 3 oz 178 8 Red Red Meat/Pork Bacon (canadian) 3 med slices 220 6 Yellow Bacon (pork) 1 slice 36 3 Red Bacon (turkey) 1 slice 32 2 Yellow

Page 16 of 38 Serving Size Calories Fat (g) Stoplight Color Bacon bits (bacon fat) 1 Tbsp 89 9 Red Bacon bits (imitation) 1 Tbsp 32 1 Yellow Bacon bits (real) 1 Tbsp 29 2 Red Beef (canned) ½ cup 166 10 Yellow Beef (creamed) 8 oz 312 22 Red Beef (ground 75% lean) 3 oz 260 19 Red Beef (ground 80% lean) 3 oz 244 17 Red Beef (ground 85% lean) 3 oz 211 13 Red Beef (ground 90% lean) 3 oz 176 8 Yellow Beef (ground 96% lean) 3 oz 122 3 Yellow Beef Jerky (cut pieces) ½ cup 204 8 Red Beef Jerky (Slim Jim) 1 109 9.8 Red Beef Jerky (strip) 1 pc (8½” x 1” x ” 67 3 Red 1/8”) Braunschweiger 1 oz 102 9 Red Corned beef (brisket) 3 oz 350 16 Red Corned beef (hash) 1 cup 156 10.8 Red Corned beef (round or canned) 3 oz 213 13 Red Fatback, pork (Armour) 2 oz 410 46 Red Ground lamb 3 oz 235 17 Red Ground pork 3 oz 246 17 Red Ground veal 3 oz 139 5 Yellow Ham (cured, 5% fat or extra lean) 3 oz 123 5 Yellow Ham (cured, trimmed, regular) 3 oz 151 8 Yellow Ham (cured, untrimmed, regular) 3 oz 192 13 Red Ham hocks 1 pc 109 5 Yellow Heart (beef) 3 oz 149 5 Red Hot dog (beef and pork, light, no bun) 1 each 141 11 Red Hot dog (beef and pork, regular, no bun) 1 each 144 13 Red Hot dog (chicken Not or turkey, no bun)for distribution 1 each 102 8 Yellow Lamb (chop) 3 oz 220 14 Yellow Lamb (roast) 3 oz 206 12.3 Yellow Lamb (steak) 3 oz 208 9.7 Yellow Oxtail 3 oz 211 13 Red Pepper Steak (w/ round steak, trimmed, fat 1 cup 435 29 Red added) Pepper Steak (w/ round steak, trimmed, no fat 1 cup 229 5 Yellow added) Pepper Steak (w/ round steak, untrimmed, fat 1 cup 505 39 Red added) Pepperoni 1 oz 141 12 Red Pig’s feet 3 oz 182 9 Red

Page 17 of 38 Serving Size Calories Fat (g) Stoplight Color Pig’s feet (pickled) 1 foot 177 14 Red Pork chops (loin, sirloin, breaded/battered, pan- 3 oz 214 11 Red fried, trimmed) Pork chops (loin, sirloin, breaded/battered, pan- 3 oz 246 15 Red fried, untrimmed) Pork chops (loin, sirloin, trimmed) 3 oz 182 9 Yellow Pork chops (loin, sirloin, untrimmed) 3 oz 220 13 Red Pork ribs (back or spare) (med pc = 1 oz) 139 11 Red Pork ribs (country style, trimmed, roasted, no 3 oz 45 13 Red fat added) Pork ribs (country style, untrimmed, roasted, no 3 oz 318 21 Red fat added) Pork ribs (trimmed, broiled, basted with fat) 3 oz 58 15 Red Pork ribs (untrimmed, broiled, basted with fat) 3 oz 343 26 Red Pork roast (Boston butt, trimmed) 3 oz 275 18 Yellow Pork roast (Boston butt, untrimmed) 3 oz 350 29 Red Pork roast (loin, sirloin, trimmed) 3 oz 250 15 Yellow Pork roast (loin, sirloin, untrimmed) 3 oz 350 28 Red Pork skins (rind, fried) 1 oz 155 9 Red Pork tenderloin (trimmed) 3 oz 166 4 Yellow Rabbit 3 oz 168 7 Yellow Roasts (beef, brisket or chuck, untrimmed) 3 oz 350 25 Red Roasts (beef, brisket, trimmed) 3 oz 215 10.1 Red Roasts (beef, chuck, prime rib or rib, trimmed) 3 oz 260 4 Yellow Roasts (beef, prime rib or rib, untrimmed) 3 oz 310 25 Red Roasts (beef, round or rump, trimmed) 3 oz 80 6 Yellow Roasts (beef, round or rump, untrimmed) 3 oz 247 15 Red Salt pork 1 slice (3” x 1 ½” x ¼) 115 12 Red Salt pork (Armour®) 2 oz 320 34 Red Sauerbraten 3 oz 236 17 Red Sausage (Blood) Not for distribution1 oz 107 10 Red Sausage (Bratwurst) 1 link (3 oz) 277 24 Red Sausage (Brown ‘n’ Serve links, beef or pork) 1 link (0.5 oz) 48 4 Red Sausage (Brown ‘n’ Serve patty, beef or pork) 1 patty (1 oz) 100 8 Red Sausage (Chorizos) 1 oz 129 11 Red Sausage (Country) 3 oz 300 33 Red Sausage (Italian) 1 link (2.4 oz) 220 17 Red Sausage (Kielbasa) 1 link (4", 2.4 oz) 209 19 Red Sausage (Knockwurst) 1 link (2.4 oz) 209 19 Red Sausage (Links) 2 132 10 Red Sausage (Mettwurst) 1 link (2.4 oz) 209 19 Red Sausage (Polish) 1 link (2.6 oz) 236 21 Red

Page 18 of 38 Serving Size Calories Fat (g) Stoplight Color Sausage (Pork patty) 1 oz 100 8 Red Sausage (Smoked, beef or pork) 1 oz 92 8 Red Sausage (Summer, beef or pork) 1 oz 89 8 Red Sausage (Vienna) 1 link (2", 0.6 oz) 45 4 Red Spam® 1 oz 95 9 Red Steak (beef, flank, porterhouse, T-bone) 3 oz 215 11 Red Steak (beef, trimmed, round, sirloin) 3 oz 153 4 Yellow Steak (beef, trimmed, tenderloin) 3 oz 176 8 Yellow Steak (beef, untrimmed, porterhouse, T-bone, 3 oz 244 17 Red tenderloin) Steak (beef, untrimmed, round) 3 oz 250 12 Red Stew meat (trimmed) 3 oz 211 13 Red Stew meat (untrimmed) 3 oz 286 22 Red Sweet breads (beef, breaded/ battered, fried) 3 oz 474 34 Red Sweet breads (beef, plain) 3 oz 271 21 Red Tongue (beef) 3 oz 241 18 Red Tripe (beef stomach) 3 oz 85 4 Red Veal (trimmed) 3 oz 139 5 Yellow Veal (untrimmed) 3 oz 172 9 Red Seafood Anchovies (canned in oil, drained) 1 can (2 oz) 94 4 Yellow Bass 3 oz 124 4 Yellow Caviar 1 Tbsp 40 3 Yellow Clams 3oz (7 med) 129 2 Yellow Cod 3 oz 89 1 Yellow Crab (blue) 2 oz 58 1 Yellow Crab (dungeness or Alaskan king) 3 oz 87 2 Yellow Crab (soft shell, breaded/battered, pan-fried) 2 oz 79 2 Red Crab cake (fried) 1 each (3 ½” diam x 260 17 Red Not for distribution½”) Crawfish 3 oz 75 1 Yellow Fish and Shellfish (breaded, fried) 3 oz 195 11.3 Red Fish fillets (commercial pre-coated, 3 oz 235 15 Red breaded/battered, fried) Fish stick (baked) 1 oz 65 3 Red Flounder 3 oz 99 1.3 Yellow Haddock 3 oz 95 1 Yellow Halibut 3 oz 119 2.5 Yellow Herring (pickled) 1 fillet 39 2.7 Yellow Lobster 3 oz 83 1 Yellow Lox (smoked salmon) 1 oz 33 1 Yellow Mackerel (canned, drained) 3 oz 118 5 Yellow

Page 19 of 38 Serving Size Calories Fat (g) Stoplight Color Oysters (breaded/battered, fried) 1 cup 320 17 Red Oysters (plain) 5 med 117 4.2 Yellow Perch 3 oz 99 1 Yellow Prawns (plain) 3 oz 84 1 Yellow Prawns (stir-fried) 3 oz 103 3 Yellow Salmon 3 oz 127 3.8 Yellow Salmon (canned, drained) 3 oz 118 5 Yellow Sardines (canned in oil, drained) 1 med = 3” long 25 1 Yellow Sardines (canned in oil, not drained) 1 med = 3” long 41 3 Red Scallops (breaded/battered, fried) 3 oz (6 lrg or 15 sm) 301 14 Red Scallops (plain, steamed) 3 oz (6 lrg or 15 sm) 98 1 Yellow Scallops (stir-fried) 3 oz (6 lrg or 15 sm) 117 3 Yellow Scrod 3 oz 100 3 Yellow Shrimp 3 oz 84 1 Yellow Shrimp (breaded/battered, fried) 3 oz (17 med) 287 14 Red Shrimp (plain) 3 oz (17 med) 84 1 Yellow Shrimp (stir-fried) 3 oz (17 med) 103 3 Yellow Sole 3 oz 100 1.3 Yellow Squid (calamari, breaded/battered, fried) 3 oz 306 14 Red Squid (calamari, plain) 3 oz 103 1 Yellow Tuna (canned in oil, drained) 3 oz 168 7 Red Tuna (canned in water, drained) 3 oz 99 1 Yellow Tuna (fresh) 3 oz 118 1 Yellow Whitefish 3 oz 146 6.4 Yellow Nuts and Seeds Nuts and Seeds Almonds 1 oz 164 14 Red Brazil nuts 1 oz 186 19 Red Cashews 1 oz 157 12 Red Chestnuts (roasted) Not for distribution 1 each 19 0.1 Yellow Macadamia nuts 1 oz 204 22 Red Nuts (mixed, dry roasted) 1 oz 168 15 Red Peanut butter 1 Tbsp 94 8 Red Peanuts 1 oz 161 14 Red Peanuts (chocolate-covered) ¼ cup 193 12 Red Pecans (raw) 1 oz 196 20 Red Pistachios (dried) 1 oz 161 13 Red Pumpkin seeds (kernels only) 1 oz 153 13 Red Pumpkin seeds (unshelled) 1 oz 126 6 Yellow Sesame seeds 1 Tbsp 52 5 Yellow Sunflower seeds (hulled, roasted) 1 oz 162 14 Red

Page 20 of 38 Serving Size Calories Fat (g) Stoplight Color Walnuts (English, raw) 1 oz 185 19 Red Water chestnuts (canned) ½ cup 34 0 Green Prepared Entrées Prepared Entrées BBQ Sandwich (on a bun, beef) 1 med 396 18 Red BBQ Sandwich (on a bun, chicken) 1 med 245 6 Yellow BBQ Sandwich (on a bun, pork) 1 med 341 10 Red Beef Stroganoff (no noodles, w/ beef cubes, 1 cup 378 22 Red trimmed, low fat sour cream, fat added) Beef Stroganoff (no noodles, w/ beef cubes, 1 cup 310 14 Red trimmed, nonfat sour cream, no fat added) Beef Stroganoff (no noodles, w/ beef cubes, 1 cup 485 37 Red untrimmed, regular sour cream, fat added) Beef Stroganoff (no noodles, w/ round steak, 1 cup 247 5 Yellow trimmed, nonfat sour cream, no fat added) Burrito (beef, homemade refried beans, regular 1 each (8" tortilla) 271 12 Red cheddar) Burrito (beef, nonfat refried beans, reduced fat 1 each (8" tortilla) 237 9 Red cheddar) Burrito (beef, plain) 1 each (8" tortilla) 228 10 Red Burrito (chicken, homemade refried beans, 1 each (8" tortilla) 252 10 Red regular cheddar) Burrito (chicken, nonfat refried beans, reduced 1 each (8" tortilla) 217 6 Yellow fat cheddar) Burrito (chicken, plain) 1 each (8" tortilla) 190 5 Yellow Burrito (homemade refried beans, regular 1 each (8" tortilla) 452 23 Red cheddar) Burrito (nonfat refried beans, reduced fat 1 each (8" tortilla) 312 10 Yellow cheddar) Cabbage roll (75% lean ground beef and rice) 1 roll (3" x 2") 121 6 Red Cabbage roll (90% lean ground beef and rice) 1 roll (3" x 2") 95 3 Yellow Calzone (w/ cheese and meat) 1 650 25 Red Calzone (w/ cheese)Not for distribution1 580 19 Red Chicken a la King (no toast or rice, skim milk, 1 cup 283 14 Yellow chicken breast, no skin) Chicken a la King (no toast or rice, whole milk, 1 cup 328 20 Red dark meat, no skin) Chicken and vegetable stir fry (w/ chicken 1 cup 167 7 Yellow breast, no skin) Chicken and vegetable stir fry (w/ dark meat, no 1 cup 184 9 Yellow skin) Chicken casserole (egg noodles, mushroom 1 cup 253 9 Red soup, vegetables, dark meat, no skin, regular cheddar) Chicken casserole (egg noodles, mushroom 1 cup 214 5 Yellow soup, vegetables, light meat, no skin, no cheese)

Page 21 of 38 Serving Size Calories Fat (g) Stoplight Color Chicken casserole (egg noodles, mushroom 1 cup 242 7 Red soup, vegetables, light meat, no skin, regular cheddar) Chicken Creole (no rice, chicken breast, no skin) 1 cup 174 3 Yellow Chicken Creole (no rice, dark meat w/ skin 1 cup 221 10 Red removed) Chicken Fricassee (chicken breat no skin, skim 1 cup 414 20 Red milk) Chicken Fricassee (dark meat, no skin, whole 1 cup 468 28 Red milk) Chicken sandwich (breaded, fried filet, with 1 each 488 28 Red dressing) Chicken sandwich (breaded, fried filet, without 1 each 382 17 Red dressing) Chicken with almonds (chicken breast, no skin) 1 cup 308 14 Red Chicken with almonds (dark meat, no skin) 1 cup 333 18 Red Chicken-fried steak 3 oz 240 15 Red Chimichanga (fried, bean and cheese) 1 each (7" tortilla) 256 13 Red Chimichanga (fried, beef and cheese) 1 each (7" tortilla) 345 24 Red Chimichanga (fried, chicken and cheese) 1 each (7" tortilla) 386 15 Red Chipped beef (creamed, skim milk, no fat 1 cup 192 3 Yellow added) Chipped beef (creamed, whole milk, fat 1 cup 357 22 Red added) Chop suey (vegetables only) 1 cup 81 3 Yellow Chop suey (vegetables, chicken breast no skin, 1 cup 125 4 Yellow no noodles) Chop suey (vegetables, round steak trimmed, 1 cup 131 4 Yellow no noodles) Chow mein (canned, w/ beef , no noodles) 1 cup 114 2 Yellow Chow mein (canned, w/ chicken , no noodles) 1 cup 124 4 Yellow Club sandwich (dressing, bacon, chicken or 1 each 481 22 Red turkey) Not for distribution Coquette (fried, chicken) 1 pc 164 8 Red Coquette (fried, fish) 1 pc 153 7 Red Coquette (fried, ham) 1 pc 163 9 Red 1 each 341 25 Red Dim sum (meat and shrimp filled) 1 pc 51 2 Red Egg Foo Yung (chicken) 1 pc (4” diam x ¼”) 161 11 Red Egg Foo Yung (no meat) 1 pc (4” diam x ¼”) 131 10 Red Egg Foo Yung (shrimp) 1 pc (4” diam x ¼”) 149 10 Red Eggplant Parmesan 1 pc (3" x 3" x ½") 400 14 Red Enchilada (no beans, 75% lean ground beef, 1 each (6" long) 211 12 Red regular cheddar)

Page 22 of 38 Serving Size Calories Fat (g) Stoplight Color Enchilada (no beans, 90% lean ground beef, low 1 each (6" long) 166 6 Yellow fat cheddar) Enchilada (no beans, chicken breast, no skin, 1 each (6" long) 159 4 Yellow low fat cheddar) Enchilada (no beans, dark meat chicken, no 1 each (6" long) 185 8 Red skin, regular cheddar) Enchilada (regular cheddar only) 1 each (6" long) 228 14 Red Fajita (beef skirt only, trimmed) 1 each (9" tortilla) 421 16 Red Fajita (beef skirt, trimmed, regular cheddar, 1 each (9" tortilla) 472 20 Red guacamole) Fajita (chicken breast only, no skin) 1 each (9" tortilla) 406 14 Yellow Fajita (chicken breast, no skin, regular cheddar, 1 each (9" tortilla) 457 18 Red guacamole) Fettuccine Alfredo (half and half cream, fat 1cup 338 14 Red added) Fettuccine Alfredo (half and half cream, no fat 1 cup 287 9 Red added) Fettuccine Alfredo (regular cream, fat added) 1 cup 373 19 Red Fish sandwich (breaded/battered, fried, with 1 each 411 19 Red tartar sauce) Gefilte fish 1 pc (2 1/3” diam) 94 3 Yellow General Tso’s chicken (dark meat, no skin) 1 cup 281 15 Red General Tso’s chicken (light meat, no skin) 1 cup 264 12 Red Goulash (noodles, w/ beef cubes trimmed, fat 1 cup 228 11 Red added) Goulash (noodles, w/ beef cubes untrimmed, fat 1 cup 269 16 Red added) Grilled cheese sandwich 1 each 300 17 Red Grilled ham and cheese sandwich 1 each 392 21 Red Ground beef casserole (Hamburger Helper, 75% 1 cup 379 19 Red lean beef) Ground beef casserole (Hamburger Helper, 90% 1 cup 318 11 Red lean beef) Not for distribution Ground beef casserole (tomato-based, w/ pasta, 1 cup 266 5 Yellow nonfat cheese, 90% lean beef) Ground beef casserole (tomato-based, w/ pasta, 1 cup 343 15 Red regular cheese, 75% lean beef) Hamburger on bun (no cheese or condiments, 1 each 426 20 Red quarter lb, 75% lean ground beef) Hamburger on bun (no cheese or condiments, 1 each 353 11 Red quarter lb, 90% lean ground beef) Hot Pockets 1 each 290 11 Red Hot Pockets (Breakfast) 1 each 290 11 Red Lasagna (part-skim mozzarella, 75% lean ground 1 pc (3" square) 338 14 Red beef, part-skim ricotta)

Page 23 of 38 Serving Size Calories Fat (g) Stoplight Color Lasagna (part-skim mozzarella, 90% lean ground 1 pc (3" square) 287 8 Yellow beef, nonfat ricotta) Lasagna (part-skim mozzarella, sausage, part- 1 pc (3" square) 343 15 Red skim ricotta) Lasagna (part-skim mozzarella, spinach, no 1 pc (3" square) 237 5 Yellow meat, nonfat ricotta) Lean Pockets 1 each 280 7 Yellow Lean Pockets (Breakfast) 1 each 150 4.5 Yellow Lo mein (pork and vegetables) 1 cup 235 9 Red Lunchables (cheesy chip nachos) 1 4.5oz pkg. 380 21 Red Lunchables (extra cheesy pizza) 1 4.5oz pkg. 300 13 Red Lunchables (ham and cheddar) 1 4.5oz pkg. 419 23 Red Lunchables (ham and swiss) 1 4.5oz pkg. 350 20 Red Lunchables (pepperoni pizza) 1 4.5oz pkg. 310 15 Red Lunchables (turkey and cheddar) 1 4.5oz pkg. 350 20 Red Macaroni and cheese (canned or frozen) 1 cup 276 11 Red Macaroni and cheese (from mix, w/ whole milk) 1 cup 402 19 Red Macaroni and cheese (homemade, skim milk, 1 cup 397 15 Red nonfat cheese) Macaroni and cheese (homemade, whole milk, 1 cup 499 28 Red regular cheese) Macaroni and cheese (Weight Watchers®) 1 cup 302 4 Yellow Macaroni and cheese (Weight Watchers®) 1 pkg 310 7 Yellow Meatball (75% lean ground beef) 1 each (2" diam) 81 5 Red Meatball (90% lean ground beef) 1 each (2" diam) 62 2 Yellow Meatball (ground pork) 1 each (2" diam) 77 4 Yellow Meatball (ground turkey) 1 each (2" diam) 67 3 Yellow Meatloaf (75% lean ground beef) 1 slice (4 ½” x 2 ½” x 248 15 Red ½") Meatloaf (90% lean ground beef) 1 slice (4 ½” x 2 ½” x 190 7 Yellow ½") Meatloaf (ground Not pork) for distribution1 slice (4 ½” x 2 ½” x 238 13 Red ½") Meatloaf (ground turkey) 1 slice (4 ½” x 2 ½” x 188 10 Yellow ½") Moo Goo Gai Pan (chicken breast) 1 cup 320 19 Red Moo Shu Pork (w/ pancake) 1 cup 696 30 Red Paella 1 cup 368 11 Red Pasta (cheese-filled shells, w/ marinara sauce) 1 cup 369 13 Red Pasta (cheese-filled shells, w/ meat sauce) 1 cup 407 17 Red Pierogies (filled w/ cheese and potatoes) 1 pc (3" square) 56 1 Yellow Pierogies (filled w/ meat) 1 pc (2" square) 22 1 Yellow Pizza (frozen, 1 meat topping) 1 slice (1/8 of 14" 271 10 Red pie)

Page 24 of 38 Serving Size Calories Fat (g) Stoplight Color Pizza (frozen, 2 meat toppings) 1 slice (1/8 of 14" 444 22 Red pie) Pizza (frozen, cheese) 1 slice (1/8 of 14" 234 7 Yellow pie) Pizza (restaurant, 1 meat topping) 1 slice (1/8 of 14" 225 9 Red pie) Pizza (restaurant, 2 meat toppings) 1 slice (1/8 of 14" 273 14 Red pie) Pizza (restaurant, cheese with vegetables) 1 slice (1/8 of 14" 218 8 Yellow pie) Pot pies (frozen, beef, double crust) 1 each 352 21 Red Pot pies (frozen, chicken or turkey, double crust) 1 each 314 16 Red Quesadilla (w/ regular cheddar only) 1 each 199 10 Red Quiche (Lorraine) 1/8 pie of 9" pie 342 24 Red Quiche (plain, skim milk, reduced fat swiss, 1/8 pie of 9" pie 231 13 Red Eggbeaters) Quiche (plain, whole milk, regular swiss, eggs) 1/8 pie of 9" pie 289 20 Red Ratatouille 1 cup 178 13 Red Reuben sandwich 1 each 554 38 Red Roast beef sandwich 1 each 344 14 Red Roast beef sandwich (w/ gravy) 1 each 391 17 Red Sandwich (gyro, w/ condiments) 1 each 220 10 Red Sandwich (ham and cheese, w/ spread) 1 each 377 20 Red Scrapple 3 oz 87 4 Red Sesame chicken (w/ chicken breast, no skin) 1 cup 298 16 Red Shrimp Creole (no rice) 1 cup 195 8 Red Shrimp gumbo 1 cup 251 9 Red Shrimp jambalaya 1 cup 300 9 Red Shrimp scampi 1 cup 193 9 Red Sloppy Joes (75% lean ground beef) 1 cup 486 31 Red Sloppy Joes (90%Not lean ground beef)for distribution1 cup 350 13 Red Soufflé (cheese) 1 cup 226 18 Red Steak sandwich 1 each 336 11 Red Sukiyaki (beef) 1 cup 177 8 Red Sushi (fish and vegetables) 1 cup 243 1 Yellow Sushi (vegetables in seaweed) 1 cup 195 0 Yellow Sweet sour chicken (dark meat, no skin) 1 cup 576 29 Red Sweet sour chicken (light meat, no skin) 1 cup 300 8 Yellow Sweet sour pork (pork loin, trimmed) 1 cup 536 28 Red Sweet sour pork (pork loin, untrimmed) 1 cup 575 33 Red Swiss steak (round steak, trimmed) 3 oz 83 3 Yellow Swiss steak (round steak, untrimmed) 3 oz 91 5 Red Taco (, 75% lean ground beef) 1 each (4 ¾” diam) 153 9 Red

Page 25 of 38 Serving Size Calories Fat (g) Stoplight Color Taco (corn tortilla, 75% lean ground beef, 1 each (4 ¾” diam) 188 12 Red cheese) Taco (corn tortilla, 90% lean ground beef) 1 each (4 ¾” diam) 125 5 Yellow Taco (corn tortilla, 90% lean ground beef, 1 each (4 ¾” diam) 163 9 Red cheese) Taco (corn tortilla, chicken, cheese) 1 each (4 ¾” diam) 156 8 Red Taco (corn tortilla, chicken, plain) 1 each (4 ¾” diam) 118 5 Yellow Tamale (75% lean ground beef, corn, cheese) 1 each (6" long) 121 9 Red Tamale (canned, w/ sauce) 1 each 100 7 Red Tamale (pork, yellow corn, dried fruit, pepper) 1 each (6" long) 72 4 Yellow Teriyaki (beef sirloin, trimmed) 1 cup 300 6 Red Teriyaki (chicken breast, skin removed) 1 cup 120 3 Yellow Teriyaki (shrimp) 1 cup 130 2 Yellow Tuna Helper® (oil-packed tuna, drained, whole 1 cup 330 16 Red milk) Tuna Helper® (water-packed tuna, drained, skim 1 cup 257 8 Yellow milk) Tuna noodle casserole (homemade, oil-packed 1 cup 309 15 Red tuna, drained) Tuna noodle casserole (homemade, water- 1 cup 271 11 Red packed tuna, drained) Veal Parmesan 1 cup 473 27 Red Prepared Sides Sides/Salads Broccoli casserole (mushroom soup, low cal ½ cup 176 13 Red mayo, low fat cheddar, crackers) Broccoli casserole (mushroom soup, nonfat ½ cup 114 5 Yellow mayo, nonfat cheese, crackers) Broccoli casserole (mushroom soup, regular ½ cup 262 24 Red mayo, regular cheddar, crackers) Carrot and raisin salad (low cal mayo) ½ cup 124 7 Yellow Carrot and raisin salad (nonfat mayo) ½ cup 76 0 Yellow Carrot and raisin Not salad (regular formayo) distribution½ cup 199 16 Red Chicken salad (light meat, no skin, no egg, low ½ cup 183 12 Yellow cal mayo) Chicken salad (light meat, no skin, no egg, ½ cup 135 6 Yellow nonfat mayo) Chicken salad (light meat, no skin, no egg, ½ cup 258 21 Red regular mayo) Coleslaw (low cal mayo) ½ cup 111 9 Yellow Coleslaw (nonfat mayo) ½ cup 48 0 Yellow Coleslaw (regular mayo) ½ cup 211 21 Red Coleslaw (vinaigrette dressing) ½ cup 127 9 Red Creamed Corn ½ cup 104 1 Yellow Dumpling (plain, for stews) 1 pc (2" diam) 112 4 Red

Page 26 of 38 Serving Size Calories Fat (g) Stoplight Color Dumplings (pork, commercial, w/ white sauce) 1 each 367 24 Red Egg roll (fried, w/ chicken) 1 medium roll 172 8 Red Egg roll (fried, w/ pork) 1 medium roll 180 9 Red Egg roll (fried, w/ shrimp) 1 medium roll 163 7 Red Egg roll (fried, w/ vegetables only) 1 medium roll 97 6 Yellow Egg salad (low cal mayo) ½ cup 183 15 Red Egg salad (nonfat mayo) ½ cup 122 6 Yellow Egg salad (regular mayo) ½ cup 280 27 Red Falafel (fried) 1 patty (1 oz) 111 6 Red Fritter (w/ corn, fried) 1 each (2" diam) 115 7 Red Fruit salad (plain) ½ cup 47 0 Yellow Fruit salad (with non-dairy whipped toppping) ½ cup 53 1 Yellow Fruit salad (with whipped cream and chopped ½ cup 111 7 Red pecans) Fruit salad (with whipped cream) ½ cup 61 2 Red Green bean casserole (mushroom soup, low fat ½ cup 162 10 Red cheddar) Green bean casserole (mushroom soup, no ½ cup 104 7 Yellow cheese) Green bean casserole (mushroom soup, regular ½ cup 190 14 Red cheddar) Ham salad (no egg, extra lean ham, nonfat ½ cup 89 2 Yellow mayo) Ham salad (no egg, trimmed ham, low cal mayo) ½ cup 165 12 Yellow Ham salad (no egg, untrimmed ham, regular ½ cup 282 27 Red mayo) Hash (beef, canned) 1 cup 378 26 Red Hashed browns (Homemade) ½ cup 220 12 Red Hushpuppy (fried) 1 each 66 3 Red Knish (potato) 1 each (2" diam) 78 3 Yellow Kreplach (cheese) Not for distribution 1 each (3" diam) 56 1 Yellow Kreplach (meat) 1 each (2" diam) 22 1 Yellow Kugel 1 cup 257 9 Red Macaroni salad (no egg, chicken, low cal mayo) ½ cup 127 5 Yellow Macaroni salad (no egg, chicken, nonfat mayo) ½ cup 97 1 Yellow Macaroni salad (no egg, chicken, regular mayo) ½ cup 176 11 Red Macaroni salad (no egg, oil-packed tuna, ½ cup 159 8 Red drained, low cal mayo) Macaroni salad (no egg, oil-packed tuna, ½ cup 116 2 Yellow drained, nonfat mayo) Macaroni salad (no egg, oil-packed tuna, ½ cup 226 16 Red drained, regular mayo) Macaroni salad (no egg, oil-packed tuna, not ½ cup 245 19 Red drained, regular mayo)

Page 27 of 38 Serving Size Calories Fat (g) Stoplight Color Macaroni salad (no egg, water-packed tuna, ½ cup 138 6 Yellow drained, low cal mayo) Macaroni salad (no egg, water-packed tuna, ½ cup 95 0 Yellow drained, nonfat mayo) Macaroni salad (no egg, water-packed tuna, ½ cup 206 15 Red drained, regular mayo) Matzo ball 1 each (2" diam) 160 10 Red Nachos (low fat chips, reduced fat cheddar, 90% 1 cup 237 9 Yellow lean ground beef) Nachos (regular chips, regular cheddar, 75% 1 cup 325 25 Red lean ground beef) Onion rings (canned) ½ cup 155 12 Red Onion rings (frozen, baked) ½ cup 163 11 Red Pasta salad (vegetables, low cal Italian dressing) ½ cup 51 1 Yellow Pasta salad (vegetables, regular Italian dressing) ½ cup 132 9 Red Pot sticker (fried) 1 each 46 1 Yellow Potato pancake 1 each (4" diam) 82 5 Red Potato Puffs ½ cup 140 7 Red Potato salad (German) ½ cup 94 4 Red Potato salad (no egg, low fat mayo) ½ cup 130 8 Yellow Potato salad (no egg, nonfat mayo) ½ cup 75 0 Yellow Potato salad (no egg, regular mayo) ½ cup 217 18 Red Potatoes (scalloped, skim milk, fat added) ½ cup 131 4 Yellow Potatoes (scalloped, skim milk, no fat added) ½ cup 93 0 Yellow Potatoes (scalloped, whole milk, fat added) ½ cup 146 6 Red Potatoes (scalloped, whole milk, ham, fat added) ½ cup 161 8 Red Salad (caesar, w/ dressing) 1 cup 205 17 Red Salad (chef, 1 Tbsp ranch dressing, regular ham, 1 cup 180 10 Red regular cheddar) Salad (chef, no dressing, extra lean ham, nonfat 1 cup 48 2 Yellow cheese) Salad (chef, noNot dressing, regular for ham, regular distribution 1 cup 77 5 Yellow cheddar) Salad (tossed, no dressing) 1 cup 14 0 Green Shrimp salad (no egg, low cal mayo) ½ cup 161 11 Red Shrimp salad (no egg, nonfat mayo) ½ cup 113 5 Yellow Shrimp salad (no egg, regular mayo) ½ cup 236 20 Red Spanokopita 1 pc (3” x 2”) 307 23 Red Spinach Soufflé 1 cup 198 18 Red Squash casserole (cheese, cracker crumbs) ½ cup 269 20 Red Stuffing ½ cup 210 10 Red Stuffing (from mix, Stove Top, fat added) ½ cup 177 9 Red Stuffing (from mix, Stove Top, no fat added) ½ cup 109 1 Yellow

Page 28 of 38 Serving Size Calories Fat (g) Stoplight Color Stuffing (homemade, w/ , fat added) ½ cup 385 23 Red Stuffing (homemade, w/ rice, fat added) ½ cup 177 9 Red Succotash ½ cup 80 0 Yellow Tabbouleh salad (commercial) ½ cup 79 6 Yellow Taco salad (no shell, reduced fat cheddar, 90% 1 cup 185 3 Yellow lean ground beef) Taco salad (shell, cheddar, 75% lean ground 1 cup 348 22 Red beef) Taco salad (shell, reduced fat cheddar, 90% lean 1 cup 320 18 Red ground beef) Tater Tots, baked 6 each 105 5 Yellow Tater Tots, fried 6 each 124 7 Red Tempura (chicken breast) 1 each 36 1 Red Tempura (shrimp) 1 each 33 1 Red Tempura (vegetable) 1 fritter 49 3 Red Three-bean salad ½ cup 120 1 Yellow Tuna salad (water-packed tuna, drained, no egg, ½ cup 172 10 Red low cal mayo) Tuna salad (water-packed tuna, drained, no egg, ½ cup 136 5 Yellow nonfat mayo) Tuna salad (water-packed tuna, drained, no egg, ½ cup 280 21 Red regular mayo) Waldorf salad (low cal mayo) ½ cup 108 9 Red Waldorf salad (nonfat mayo) ½ cup 70 3 Yellow Waldorf salad (regular mayo) ½ cup 168 16 Red Wonton (w/ meat, fried) 1 each (1 ¾” square) 74 3 Red Soups/Stews Beef stew (canned) 1 cup 237 14 Red Beef stew (homemade, gravy-based, vegetables, 1 cup 161 3 Yellow round steak, trimmed, no fat added) Beef stew (homemade, gravy-based, vegetables, 1 cup 228 11 Red stew meat, trimmed, Not fat added) for distribution Beef stew (homemade, gravy-based, vegetables, 1 cup 192 7 Yellow stew meat, trimmed, no fat added) Beef stew (homemade, gravy-based, vegetables, 1 cup 269 16 Red stew meat, untrimmed, fat added) Borscht (beet soup) 1 cup 61 0 Green Bouillabaisse 1 cup 237 8 Red Broth or bouillon (beef) 1 cup 29 0 Green Broth or bouillon (chicken) 1 cup 39 1 Green Chicken stew (canned) 1 cup 221 11 Red Chicken stew (homemade, vegetables, chicken 1 cup 224 4 Yellow breast, no skin, tomato-based) Chili (75% lean ground beef, no beans) 1 cup 243 14 Red

Page 29 of 38 Serving Size Calories Fat (g) Stoplight Color Chili (75% lean ground beef, w/ beans) 1 cup 249 11 Red Chili (90% lean ground beef, no beans) 1 cup 186 6 Yellow Chili (90% lean ground beef, w/ beans) 1 cup 203 5 Yellow Chili (canned, Hormel, no beans) 1 cup 260 16 Red Chili (no meat) 1 cup 113 1 Yellow Soup (bean, vegetarian) 1 cup 80 3 Yellow Soup (bean, w/ bacon, ham or pork) 1 cup 200 6 Yellow Soup (black bean, no meat) 1 cup 168 6 Yellow Soup (canned, broth-based) 1 cup 83 3 Yellow Soup (canned, chunky, no meat) 1 cup 122 4 Yellow Soup (canned, chunky, w/ meat) 1 cup 170 5 Yellow Soup (canned, manhattan clam chowder) 1 cup 77 2 Yellow Soup (cheese, w/ skim milk) 1 cup 198 11 Red Soup (cheese, w/ whole milk) 1 cup 230 15 Red Soup (, w/ skim milk) 1 cup 234 11 Red Soup (corn chowder, w/ whole milk) 1 cup 269 15 Red Soup (cream-based, skim milk, asparagus or 1 cup 129 4 Yellow broccoli) Soup (cream-based, skim milk, celery) 1 cup 133 6 Yellow Soup (cream-based, skim milk, chicken) 1 cup 159 8 Red Soup (cream-based, skim milk, corn) 1 cup 150 5 Yellow Soup (cream-based, skim milk, mushroom) 1 cup 172 10 Red Soup (cream-based, skim milk, New England 1 cup 131 3 Yellow clam chowder or potato) Soup (cream-based, skim milk, tomato) 1 cup 128 2 Yellow Soup (cream-based, whole milk, asparagus) 1 cup 162 8 Red Soup (cream-based, whole milk, broccoli or 1 cup 149 6 Yellow potato or tomato) Soup (cream-based, whole milk, celery) 1 cup 165 10 Red Soup (cream-based, Not whole milk, for chicken) distribution 1 cup 192 11 Red Soup (cream-based, whole milk, corn or New 1 cup 170 7 Red England clam chowder) Soup (cream-based, whole milk, mushroom) 1 cup 204 14 Red Soup (egg drop) 1 cup 89 5 Red Soup (hot and sour) 1 cup 124 6 Red Soup (oxtail) 1 cup 225 16 Red Soup (split pea or lentil, w/ ham) 1 cup 215 6 Yellow Soup (wonton) 1 cup 235 4 Red Sauces/Syrups Sauces/Syrups sauce 1 Tbsp 12 0 Yellow Caramel (butterscotch syrup) 1 Tbsp 52 0 Red

Page 30 of 38 Serving Size Calories Fat (g) Stoplight Color Cheese sauce (w/ skim milk, nonfat cheese, no ¼ cup 52 0 Yellow fat added) Cheese sauce (w/ skim milk, reduced fat ¼ cup 108 7 Red cheddar, fat added) Cheese sauce (w/ whole milk, regular cheddar, ¼ cup 146 11 Red fat added) Chili sauce 1 Tbsp 16 0 Yellow Chocolate syrup (thin) 1 Tbsp 41 0 Red Cocktail sauce 1 Tbsp 16 0 Yellow Cranberry sauce ¼ cup 105 0 Yellow Enchilada sauce ¼ cup 14 0 Yellow Gravy (from mix, w/ water) ¼ cup 22 0 Yellow Gravy (giblet, broth-based) ¼ cup 93 7 Red Gravy (homemade, beef, water-based) ¼ cup 58 5 Yellow Gravy (homemade, w/ skim milk) ¼ cup 73 4 Yellow Gravy (homemade, w/ whole milk) ¼ cup 89 6 Red Hoisin sauce 1 Tbsp 31 1 Yellow Hollandaise sauce (commercial) 1 Tbsp 44 4 Red Hollandaise sauce (homemade) 1 Tbsp 91 10 Red Hot Fudge syrup 1 Tbsp 74 3 Red Lobster sauce 1 Tbsp 25 2 Yellow Marshmallow crème 1 Tbsp 27 0 Red Molasses 1 Tbsp 55 0 Red Oyster sauce 1 Tbsp 18 0 Yellow Pesto sauce 1 Tbsp 93 10 Red Soy sauce 1 Tbsp 28 3 Yellow Spaghetti sauce (commercial, no meat) 1 cup 60 3 Yellow Spaghetti sauce (homemade, 75% lean ground 1cup 527 44 Red beef, fat added) Spaghetti sauce (homemade, 75% lean ground 1 cup 296 18 Red beef, no fat added)Not for distribution Spaghetti sauce (homemade, 90% lean ground 1 cup 219 8 Yellow beef, no fat added) Spaghetti sauce (homemade, no meat, no fat 1 cup 74 1 Yellow added) Steak sauce 1 Tbsp 10 0 Yellow Sweet and Sour Sauce 1 Tbsp 17 0 Yellow Syrup (molasses) 1 Tbsp 55 0 Red Tabasco sauce (hot sauce) 1 Tbsp 2 0 Green Taco sauce 1 Tbsp 4 0 Green Tartar sauce 1 Tbsp 76 8 Red Teriyaki sauce 1 Tbsp 15 0 Green White sauce (w/ skim milk) ¼ cup 87 6 Red

Page 31 of 38 Serving Size Calories Fat (g) Stoplight Color White sauce (w/ whole milk) ¼ cup 103 8 Red Worcestershire sauce 1 Tbsp 10 0 Yellow Sweets/Snacks Candy 100 Calorie Fruit Snack (Nabisco) 1 pack 100 0 Yellow Baby Ruth 1 bar (2.18 oz) 221 13 Red Caramels 3 pcs 92 2 Red Chiocolate (baking) 1 oz 148 16 Red Chocolate (carob) 1 oz 151 9 Red Chocolate bar 1 bar (1.5 oz) 216 14 Red Chocolate bar (w/ almonds) 1 bar (1.5 oz) 216 14 Red Chocolate chips 1 Tbsp 50 3 Red Divinity 3 pcs (1 pc = 0.5 oz) 168 0 Red Divinity (w/ nuts) 3 pcs (1 pc = 0.5 oz) 199 3 Red Fruit Roll-up 1 roll 50 1 Yellow Fruit Snacks 1 pack 80 0 Yellow Fudge (plain) 1 pc (1” cube) 84 2 Red Fudge (w/ nuts) 1 pc (1” cube) 99 4 Red Gumdrops 3 pcs (½” diam ) 41 0 Yellow Hard candy 1 pc (0.2 oz) 22 0 Yellow Hershey’s Kiss 2 pcs 50 3 Red Jelly beans 3 pcs (1 pc = 0.1 oz) 31 0 Yellow Licorice 1 stick (0.4 oz) 40 0 Yellow M&M’s 1 pkg (1.7 oz) 228 11 Red M&M’s (peanuts) 1 pkg (1.7 oz) 244 13 Red Marshmallows (large size) 1 each 23 0 Yellow Milky Way 1 bar (2.2 oz) 258 10 Red Reese’s Peanut Butter Cup 1 pkg (2 pcs) 222 14 Red Snickers 1 bar (2.1 oz) 271 13 Red Taffy Not for distribution2 pcs (1 pc = 0.5 oz) 72 1 Red Truffle 1 pc (1 oz) 143 11 Red Crunchy Snacks Cheese puffs 1 cup 184 11 Red Chips (corn, baked) 1 oz 78 1 Yellow Chips (corn, fried) 1 oz 140 7 Red Chips (potato, baked) 1 oz 120 3 Yellow Chips (potato, fried) 1 oz 160 10 Red Cracker Jacks (fat free) 3 cups 305 0 Red Cracker Jacks (w/ peanuts) 3 cups 505 13 Red Crackers (butter, round) 8 pcs 122 7 Red Crackers (Cheese ‘n Crackers) 1 container 106 6 Red

Page 32 of 38 Serving Size Calories Fat (g) Stoplight Color Crackers (cheese, round) 8 pcs 121 6 Red Crackers (Cheezits) 27 pcs 160 8 Red Crackers (club) 8 pcs 126 6 Red Crackers (Graham) 4 (2 ½” x 2 ½”) 118 3 Yellow Crackers (Matzo) 1 pc (6" diam) 80 0 Yellow Crackers (Melba) 6 pcs 71 0 Yellow Crackers (Oyster) 20 pcs 80 3 Yellow Crackers (Rice cake) 2 pcs (4" diam) 70 1 Yellow Crackers (Rice) 1 oz 111 0 Yellow Crackers (Ritz®) 5 pcs 80 4 Red Crackers (Ritz®, reduced fat) 5 pcs 70 2 Yellow Crackers (Rye Krisp®, triple) 4 pcs 80 3 Yellow Crackers (Saltines/soda) 6 pcs 80 3 Yellow Crackers (Triscuits® , reduced fat) 8 pcs 130 3 Yellow Crackers (Triscuits®) 4 pcs 80 4.5 Yellow Crackers (Vegetable Thins) 14 crackers 160 9 Yellow Crackers (w/ cheese or peanut butter filling) 4 pcs 137 7 Red Crackers (Wheat Thins®) 8 pcs 80 4 Yellow Crackers (Wheat Thins®, reduced fat) 18 pcs 120 4 Yellow Crackers (Zwieback) 3 pcs 80 3 Yellow Goldfish 14 pcs 140 6 Yellow (air popped, plain) 3 cups 92 1 Yellow Popcorn (air popped, w/ butter or margarine) 3 cups 244 18 Red Popcorn (commercially popped, "buttered") 3 cups 318 26 Red Popcorn (commercially popped, not "buttered") 3 cups 166 9 Red Popcorn (microwave) 3 cups 111 7 Yellow Popcorn (microwave, light) 3 cups 77 3 Yellow Popcorn (popped in oil, plain) 3 cups 212 15 Red Popcorn (popped Not in oil, w/ butter for or margarine) distribution 3 cups 365 32 Red Pretzels (hard) 1oz 108 1 Yellow Pretzels (Rold Gold, tiny twists) 15 pcs 110 1 Yellow Pretzels (soft) 1 400 4 Yellow Taco shell 1 each (5" diam) 61 3 Yellow Dairy/Frozen Sweets Cheesecake (commercial, w/ cottage cheese) 1/8 of 9" pie 303 12 Red Cheesecake (commercial, w/ llight cream 1/8 of 9" pie 138 5 Red cheese) Cheesecake (homemade, w/ llight cream cheese) 1/8 of 9" pie 474 27 Red Cheesecake (homemade, w/ regular cream 1/8 of 9" pie 585 41 Red cheese) Chocolate pudding (homemade, w/ egg and ½ cup 220 9 Red whole milk)

Page 33 of 38 Serving Size Calories Fat (g) Stoplight Color Chocolate pudding (homemade, w/egg and skim ½ cup 194 6 Red milk) Chocolate pudding (instant, w/ skim milk) ½ cup 116 1 Yellow Chocolate pudding (instant, w/ whole milk) ½ cup 145 4 Red Custard (baked, w/ skim milk) ½ cup 138 3 Red Custard (baked, w/ whole milk) ½ cup 159 6 Red Flan (w/ skim milk) ½ cup 138 3 Yellow Flan (w/ whole milk) ½ cup 159 6 Red Frosting (homemade, white, boiled, 7-minute) 1 Tbsp 16 0 Red Frosting (homemade, white, confectioners' 1 Tbsp 79 2 Red sugar, fat added) Frosting (store bought, chocolate) 1 Tbsp 75 4 Red Frosting (store bought, cream cheese, white or 1 Tbsp 83 3 Red flavored) Frosting (store bought, German chocolate) 1 Tbsp 106 8 Red Fruit ice ½ cup 124 0 Yellow Fudgesicle 1 bar (1.75 oz) 70 1 Yellow Ice cream (fat-free) ½ cup 95 0 Yellow Ice cream (light) ½ cup 106 3 Red Ice cream (regular) ½ cup 134 7 Red Ice cream (soft serve) ½ cup 111 2 Yellow Ice cream bar (Dove) 1 bar (3.8 oz) 327 23 Red Ice cream cone (sugar cone) 1 each 42 1 Yellow Ice cream cone (waffle cone, large) 1 each 121 2 Red Ice cream sandwich 1 each 160 6 Red Ice cream sandwich (low fat) 1 each 166 3 Yellow Ice milk ½ cup 111 2 Yellow Ice milk bar (chocolate coated) 1 each 329 24 Red Ice milk bar (chocolate coated, w/ nuts) 1 each 318 23 Red Icre cream (rich, Not or high fat) for distribution½ cup 178 12 Red Jello® salad (clear, w/ water packed fruit) ½ cup 60 0 Yellow Jello® salad (cranberries, pineapple, nuts) ½ cup 174 6 Yellow Jello® salad (fruit, light cream cheese, and ½ cup 205 12 Red whipping cream) Jello® salad (fruit, regular cream cheese, and ½ cup 224 14 Red whipping cream) Jello® salad (regular cream cheese) ½ cup 96 3 Yellow Milkshake or malt (chocolate, with ice cream) 1 cup 346 18 Red Milkshake or malt (chocolate, with soft serve) 1 cup 253 7 Yellow Mousse (chocolate, w/ half-n-half cream) ½ cup 223 12 Red Mousse (chocolate, w/ whipping cream) ½ cup 281 18 Red Popsicle 1 bar (2.5 oz) 63 0 Red

Page 34 of 38 Serving Size Calories Fat (g) Stoplight Color Pudding (banana , w/ vanilla wafers) ½ cup 152 4 Red Pudding (from mix, w/ 2% milk) ½ cup 135 2 Yellow Pudding (from mix, w/ skim milk) ½ cup 119 0 Yellow Pudding (from mix, w/ whole milk) ½ cup 138 4 Red Pudding (snack cup, vanilla, Handi-Snacks) 1 container 90 1 Yellow Pudding (tapioca, w/ whole milk) ½ cup 98 3 Red Pudding Pops (from mix, sweetened) 1 each 63 2 Red Rice pudding (w/ skim milk) ½ cup 161 2 Yellow Rice pudding (w/ whole milk) ½ cup 178 4 Red Sherbet ½ cup 133 2 Yellow Sorbet ½ cup 129 0 Yellow Yogurt (frozen, chocolate or vanilla, low fat) ½ cup 100 1 Yellow Yogurt (frozen, chocolate or vanilla, nonfat) ½ cup 100 0 Yellow Yogurt (frozen, chocolate or vanilla, regular) ½ cup 118 3 Red Pastries Baklava 1 pc (2" x 2") 381 27 Red Biscochitos (cookie) 1 pc (1½” diam) 58 3 Yellow Blintz (cheese filled) 1 each (7" long) 184 9 Red Bread pudding (w/ raisins) ½ cup 217 9 Red Breakfast bar (Special K, Strawberry) 1 bar 90 1.5 Yellow Brownie (no nuts) 1 pc 310 18 Red Brownie (w/ nuts) 1 pc 368 23 Red Cake (angel food) 1 pc (1/8 of 10” 212 0 Red diam) Cake (pound, fat free) 1 pc ( 4 ½ ” x 2 ½” x 106 1 Red ½”) Cake (pound, regular) 1 pc ( 4 ½ ” x 2 ½” x 176 10 Red ½”) Cake (yellow or chocolate from mix, chocolate 1 pc (3” x 2” x 2”) 551 27 Red frosting) Cake (yellow orNot chocolate from formix, no frosting) distribution 1 pc (3” x 2” x 2”) 296 13 Red Cake (yellow or chocolate from mix, white 1 pc (3” x 2” x 2”) 595 24 Red frosting) Cobbler (peach, pastry topping) ½ cup 251 11 Red Coffee cake (w/ streusel topping, no nuts) 1 pc (3” x 3” x 1 ½”) 448 20 Red Coffee cake (w/ streusel topping, nuts) 1 pc 480 23 Red Cookies (oreo) 2 (1-2" diam) 104 4 Red Cookies (animal crackers) 8 pcs 130 4 Yellow Cookies (arrowroot) 4 (1-2" diam) 116 5 Yellow Cookies (butter, commercial) 4 (1-2" diam) 181 9 Red Cookies (chocolate chip thin crisps) 1 pack (2½-3" diam) 100 3 Red Cookies (chocolate chip, homemade, no nuts) 1 (2½-3" diam) 98 5 Red Cookies (chocolate chip, homemade, w/ nuts) 1 (2½-3" diam) 111 6 Red

Page 35 of 38 Serving Size Calories Fat (g) Stoplight Color Cookies (chocolate covered graham crackers) 3 (1-2" diam) 195 9 Red Cookies (chocolate covered marshmallow) 2 (1-2" diam) 106 4 Red Cookies (fig bars) 2 (1-2" diam) 111 2 Yellow Cookies (fortune) 4 (1-2" diam) 99 2 Red Cookies (gingersnaps) 4 (1-2" diam) 110 3 Red Cookies (Girl Scouts, thin mints) 2 (1-2" diam) 73 4 Red Cookies (Girl Scouts, trefoils) 2 (1-2" diam) 51 2 Red Cookies (keebler) 3 (2½-3" diam) 160 8 Red Cookies (lady fingers) 3 (1-2" diam) 68 1 Yellow Cookies (lemon coolers) 4 (1-2" diam) 125 4 Red Cookies (macaroons) 1 (1-2" diam) 53 3 Yellow Cookies (milano) 3 (2½-3" diam) 170 9 Red Cookies (oatmeal, homemade, no nuts) 1 (2½-3" diam) 82 3 Red Cookies (oatmeal, homemade, w/ nuts) 1 (2½-3" diam) 114 6 Red Cookies (oreo, double stuff) 2 (1-2" diam) 138 8 Red Cookies (oreo, thin crisps) 1 pack (1-2" diam) 100 2 Yellow Cookies (peanut butter, commercial) 1 (2½-3" diam) 67 3 Red Cookies (peanut butter, homemade) 1 (2½-3" diam) 189 10 Red Cookies (snackwell, crème sandwiches) 8 (2½-3" diam) 110 3 Yellow Cookies (sugar, commercial) 3 (1-2" diam) 136 7 Red Cookies (teddy grahams, chocolate) 24 (1-2" diam) 130 4.5 Red Cookies (teddy grahams, cinnamon) 24 (1-2" diam) 130 4 Red Cookies (vanilla wafers) 6 (1-2" diam) 147 6 Red Cookies, (fat-free, fig newtons) 2 (1-2" diam) 99 0 Yellow Cream puff (w/ filling, chocolate frosting) 1 pc ( 3 ¾”) 279 17 Red Crepe 1 pc (6" diam) 80 3 Red Crisp (fruit) ½ cup 303 11 Red Cupcake (Hostess®, chocolate) 1 pc 167 6 Red Cupcake (Hostess®, Not light, chocolate) for distribution1 pc 122 2 Red Cupcake (no icing, yellow, commercial) 1 pc 78 3 Red Cupcake (w/ icing, yellow, commercial) 1 pc 155 6 Red Danish (frosting) 1 pc (3” x 3” x 1”) 290 16 Red Danish (no frosting) 1 pc (3” x 3” x 1”) 191 12 Red Donut (cake) 1 pc (3" diam) 145 8 Red Donut (chocolate, glazed) 1 pc (3" diam) 237 12 Red Donut (yeast, glazed) 1 pc (4" diam) 399 21 Red Éclair (custard filling, chocolate frosting) 1 pc 279 17 Red Elephant ear 1 pc (4" diam) 300 16 Red French toast (homemade) 1 each (4½” sq x ½”) 127 4 Red French toast sticks 5 pieces 513 29 Red Fritter (apple, fried) 1 each (2" diam) 114 7 Red

Page 36 of 38 Serving Size Calories Fat (g) Stoplight Color Granola Bar (fat-free) 1 bar (1.5 oz) 127 1 Yellow Granola Bar (peanut butter) 1 bar (1.5 oz) 136 7 Red Granola Bar (plain) 1 bar (1.5 oz) 118 5 Yellow Muffin (from mix, corn) 1 each (2 ¼” diam) 138 5 Yellow Muffin (from mix, fruit, large) 1 each 167 6 Red Muffin (from mix, fruit, large, w/ streusel) 1 each 250 12 Red Muffin (from mix, fruit, small) 1 each 110 4 Yellow Muffin (purchased/bakery, banana walnut, 1 each 298 16 Red large) (purchased, fat-free, apple bran, 1 each 180 0 Yellow McDonalds) Pancake (from mix, Bisquick light) 1/3 cup of batter 150 2 Red Pancake (from mix, Bisquick) 1/3 cup of batter 170 6 Red Pancake (frozen, plain) 1 each (4" diam) 82 1 Yellow Pancake (homemade, plain) 1 each (4" diam) 66 3 Yellow Pancake (homemade, w/ butter and syrup) 1 each (4" diam) 155 7 Red Pie (double crust, apple) 1 slice (1/6 of a 9" 627 32 Red pie) Pie (double crust, mincemeat) 1 slice (1/6 of a 9" 786 37 Red pie) Pie (double crust, peach) 1 slice (1/6 of a 9" 527 28 Red pie) Pie (Hostess, all flavors) 1 pie 386 20 Red Pie (single crust, apple) 1 slice (1/6 of a 9" 427 18 Red pie) Pie (single crust, banana cream) 1 slice (1/6 of a 9" 509 26 Red pie) Pie (single crust, chiffon) 1 slice (1/6 of a 9" 427 25 Red pie) Pie (single crust, custard) 1 slice (1/6 of a 9" 382 21 Red pie) Pie (single crust, lemon) 1 slice (1/6 of a 9" 495 21 Red Not for distributionpie) Pie (single crust, peach) 1 slice (1/6 of a 9" 327 14 Red pie) Pie (single crust, pecan) 1 slice (1/6 of a 9" 729 42 Red pie) Pie (single crust, pumpkin) 1 slice (1/6 of a 9" 438 21 Red pie) Pie (single crust, walnut) 1 slice (1/6 of a 9" 656 35 Red pie) Poptarts (strawberry, frosted) 1 pastry 200 5 Red Poptarts (strawberry, no frosting) 1 pastry 220 6 Red Scone 1 each (2" diam) 131 5 Red Strudel (apple) 1 pc (2 ¼” square) 117 3 Red

Page 37 of 38 Serving Size Calories Fat (g) Stoplight Color Strudel (cheese) 1 pc (2 ¼” square) 178 6 Red Sweet rolls (cinnamon, frosted) 1 each (3” diam x 1 299 11 Red ½”) Toaster strudel 1 piece 214 11.9 Red Turnover (fruit, commercial, Pepperidge Farm) 1 each 283 13 Red Turnover (fruit, homemade, baked) 1 each (4 ½” diam) 190 10 Red Twinkie® 1 each 146 5 Red Waffle (Eggo, blueberry) 2 190 6 Red Waffle (Eggo, plain/buttermilk) 2 180 6 Red Waffle (frozen) 1 each (4" square) 90 3 Yellow Waffle (homemade) 1 each (4" square) 140 6 Red

Not for distribution

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