IF Ratings™ of Common Foods (V

IF Ratings™ of Common Foods (v. 32)

The IF RatingTM System is a method of predicting the inflammatory or anti-inflammatory effects of foods and combinations of foods, based on the nutritional composition of the foods. The proprietary algorithm used to calculate the IF Ratings includes more than 20 different factors that affect a food’s inflammatory or anti-inflammatory potential. For each of these factors, points are added or subtracted based on the amount of that nutrient present1 compared with the documented effects of various dosages of that nutrient on inflammation in humans.

The result is a single number that estimates the net effects of all of these factors. A negative IF Rating suggests that a food or meal may have inflammatory effects; a positive IF Rating indicates an anti-inflammatory effect. The larger the number, the stronger the effect.

Using the IF Ratings to balance your diet

The goal is not to eliminate all foods with negative ratings. Rather, the IF Rating system helps you balance the inflammatory and anti-inflammatory effects of the foods you eat. When you add up the IF ratings for all the foods you eat in a day, even though many individual foods may have negative IF Ratings, the total should ideally be in the positive (anti- inflammatory) range.

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This information is for informational purposes only and is not intended to provide personal medical advice. Reproduction, distribution, display or use of these ratings in any application is strictly prohibited without express permission of the author. IF RatingsTM v.32

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Acerola cherries Fruit/Veg 1/2 cup 49 347 16 4 1 0 0 Acerola juice, fresh Fruit/Veg 1/2 cup 121 817 28 6 0 0 0 Alfalfa sprouts Fruit/Veg 1/2 cup 24 1 6 1 0 1 0 Amaranth leaves, cooked Fruit/Veg 1/2 cup 66 30 14 3 0 1 0 Apple and grape juice blend Fruit/Veg 1/2 cup 121 -14 61 15 0 0 0 Apple juice Fruit/Veg 1/2 cup 121 -12 57 14 0 0 0 Apple, grape, pear juice blend Fruit/Veg 1/2 cup 121 -5 63 16 0 0 0 Apple, peeled Fruit/Veg 1/2 cup 55 -10 26 7 1 0 0 Apple, with skin Fruit/Veg 1/2 cup 55 -9 29 8 1 0 0 Apples, dried Fruit/Veg 1/4 cup 22 -49 53 14 2 0 0 Applesauce, sweetened Fruit/Veg 1/2 cup 122 -41 83 21 1 0 0 Applesauce, unsweetened Fruit/Veg 1/2 cup 122 -15 51 14 1 0 0 Apricot nectar Fruit/Veg 1/2 cup 121 -8 68 17 1 0 0 Apricots, dried Fruit/Veg 1/4 cup 32 -56 77 20 2 1 0 Apricots, fresh Fruit/Veg 1/2 cup 78 3 37 9 2 1 0 Apricots, in heavy syrup Fruit/Veg 1/2 cup 129 -47 107 28 2 1 0 Apricots, in juice Fruit/Veg 1/2 cup 122 0 59 15 2 1 0 Apricots, in light syrup Fruit/Veg 1/2 cup 126 -22 79 21 2 1 0 Apricots, in syrup, drained Fruit/Veg 1/2 cup 110 -13 91 23 3 1 0 Artichoke, cooked Fruit/Veg 1/2 cup 84 3 43 10 7 2 0 Artichoke, Jerusalem, raw Fruit/Veg 1/2 cup 75 -37 55 13 1 2 0 Artichoke, raw Fruit/Veg 1/2 cup 66 -2 31 7 4 2 0 Arugula, raw Fruit/Veg 1 cup 20 12 5 1 0 1 0 Asparagus, canned Fruit/Veg 1/2 cup 121 34 23 3 2 3 1 Asparagus, cooked Fruit/Veg 1/2 cup 90 38 20 4 2 2 0 Asparagus, raw Fruit/Veg 1 cup 134 22 27 5 3 3 0 Avocado, fresh Fruit/Veg 1/2 cup 75 57 120 6 5 2 11 Bamboo shoots, canned Fruit/Veg 1/2 cup 65 -9 12 2 1 1 0

Reproduction, distribution, display or use of these ratings in any application is strictly prohibited without express permission of the author. © 2017 Monica Reinagel, All rights reserved. IF RatingsTM v.32

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Banana chips, dried Fruit/Veg 1 ounce 28 -132 147 17 2 1 10 Banana, fresh Fruit/Veg 1/2 cup 75 -38 67 17 2 1 0 Bean sprouts (mung) Fruit/Veg 1/2 cup 52 1 16 3 1 2 0 Beans, green, canned Fruit/Veg 1/2 cup 76 5 17 3 1 1 0 Beans, green, cooked Fruit/Veg 1/2 cup 63 1 22 5 2 1 0 Beans, green, frozen Fruit/Veg 1/2 cup 60 2 23 5 2 1 0 Beans, green, raw Fruit/Veg 1/2 cup 50 2 16 3 1 1 0 Beans, yellow, canned Fruit/Veg 1/2 cup 127 -2 25 6 2 1 0 Beans, yellow, cooked Fruit/Veg 1/2 cup 63 -3 22 5 2 1 0 Beet greens, cooked Fruit/Veg 1/2 cup 72 138 19 4 2 2 0 Beet greens, raw Fruit/Veg 1 cup 39 63 9 2 1 1 0 Beets, canned Fruit/Veg 1/2 cup 80 -6 25 6 1 1 0 Beets, cooked Fruit/Veg 1/2 cup 85 -9 37 8 2 1 0 Beets, Harvard, canned Fruit/Veg 1/2 cup 123 -46 90 22 3 1 0 Beets, pickled, canned Fruit/Veg 1/2 cup 113 -34 73 18 3 1 0 Beets, raw Fruit/Veg 1/2 cup 68 -1 29 7 2 1 0 Blackberries, fresh Fruit/Veg 1/2 cup 72 4 31 7 4 1 0 Blackberries, frozen Fruit/Veg 1/2 cup 75 -12 48 12 4 1 0 Blackberries, in heavy syrup Fruit/Veg 1/2 cup 128 -65 118 30 4 2 0 Blackberry juice, canned Fruit/Veg 1/2 cup 121 1 46 9 0 0 1 Blueberries, dried, sweetened Fruit/Veg 1/4 cup 40 -120 127 32 3 1 1 Blueberries, fresh Fruit/Veg 1/2 cup 75 -15 43 11 2 1 0 Blueberries, frozen Fruit/Veg 1/2 cup 75 -8 38 9 2 0 0 Blueberries, frozen, sweetened Fruit/Veg 1/2 cup 75 -34 64 16 2 0 0 Blueberries, in heavy syrup Fruit/Veg 1/2 cup 125 -70 110 28 2 1 0 Blueberries, in syrup, drained Fruit/Veg 1/2 cup 122 -65 107 28 3 1 0 Blueberries, wild, frozen Fruit/Veg 1/2 cup 70 -5 40 10 3 0 0 Boysenberries, frozen Fruit/Veg 1/2 cup 116 -5 58 14 6 1 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Boysenberries, in heavy syrup Fruit/Veg 1/2 cup 128 -64 113 29 3 1 0 Breadfruit, fresh Fruit/Veg 1/2 cup 110 -57 113 30 5 1 0 Broccoli raab, cooked Fruit/Veg 1/2 cup 33 41 11 1 1 1 0 Broccoli raab, raw Fruit/Veg 1/2 cup 20 18 4 1 1 1 0 Broccoli, chinese, cooked Fruit/Veg 1/2 cup 44 26 10 2 1 1 0 Broccoli, cooked Fruit/Veg 1/2 cup 78 60 27 6 3 2 0 Broccoli, frozen Fruit/Veg 1/2 cup 78 40 20 4 2 2 0 Broccoli, raw Fruit/Veg 1/2 cup 44 26 15 3 1 1 0 Brussels sprouts, cooked Fruit/Veg 1/2 cup 76 40 27 5 2 2 0 Brussels sprouts, raw Fruit/Veg 1/2 cup 44 30 19 4 2 1 0 Burdock root, cooked Fruit/Veg 1/2 cup 62 -37 55 13 1 1 0 Burdock root, raw Fruit/Veg 1/2 cup 69 -27 50 12 2 1 0 Cabbage, chinese, cooked Fruit/Veg 1/2 cup 85 57 10 2 1 1 0 Cabbage, chinese, raw Fruit/Veg 1/2 cup 35 30 5 1 0 1 0 Cabbage, fermented (Kimchi) Fruit/Veg 1/2 cup 75 8 11 2 1 1 0 Cabbage, green, cooked Fruit/Veg 1/2 cup 75 23 17 4 1 1 0 Cabbage, green, raw Fruit/Veg 1/2 cup 40 10 10 2 1 1 0 Cabbage, red, cooked Fruit/Veg 1/2 cup 75 3 22 5 2 1 0 Cabbage, red, raw Fruit/Veg 1/2 cup 40 12 12 3 1 1 0 Cabbage, savoy, cooked Fruit/Veg 1/2 cup 75 9 18 4 2 1 0 Cabbage, savoy, raw Fruit/Veg 1/2 cup 35 13 9 2 1 1 0 Cantaloupe, fresh Fruit/Veg 1/2 cup 85 38 29 7 1 1 0 Carrot juice, canned Fruit/Veg 1/2 cup 118 174 47 11 1 1 0 Carrots, baby, raw Fruit/Veg 1/2 cup 60 104 21 5 2 0 0 Carrots, canned Fruit/Veg 1/2 cup 73 101 18 4 1 0 0 Carrots, cooked Fruit/Veg 1/2 cup 78 164 27 6 2 1 0 Carrots, frozen Fruit/Veg 1/2 cup 64 112 23 5 2 0 0 Carrots, raw Fruit/Veg 1/2 cup 60 122 25 6 2 1 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Casaba, fresh Fruit/Veg 1/2 cup 85 -5 24 6 1 1 0 Cassava, raw Fruit/Veg 1/2 cup 103 -136 165 39 2 1 0 Cauliflower, cooked Fruit/Veg 1/2 cup 62 9 14 3 1 1 0 Cauliflower, frozen Fruit/Veg 1/2 cup 66 13 16 3 2 1 0 Cauliflower, green, cooked Fruit/Veg 1/2 cup 62 14 20 4 2 2 0 Cauliflower, green, raw Fruit/Veg 1/2 cup 32 11 10 2 1 1 0 Cauliflower, raw Fruit/Veg 1/2 cup 53 9 13 3 1 1 0 Celery root, cooked Fruit/Veg 1/2 cup 78 -12 21 5 0 1 0 Celery root, raw Fruit/Veg 1/2 cup 78 -10 33 7 1 1 0 Celery, cooked Fruit/Veg 1/2 cup 75 9 14 3 1 1 0 Celery, raw Fruit/Veg 1/2 cup 50 7 8 1 1 0 0 Chard, Swiss, cooked Fruit/Veg 1/2 cup 88 122 18 4 2 2 0 Chard, Swiss, raw Fruit/Veg 1 cup 36 88 7 1 1 1 0 Cherimoya, fresh Fruit/Veg 1/2 cup 80 -30 60 14 2 1 1 Cherries, frozen, sweetened Fruit/Veg 1/2 cup 125 -76 111 28 3 1 0 Cherries, maraschino Fruit/Veg 1/2 cup 90 -122 149 38 3 0 0 Cherries, sour, fresh Fruit/Veg 1/2 cup 52 -3 26 6 1 1 0 Cherries, sour, frozen Fruit/Veg 1/2 cup 77 -9 35 8 1 1 0 Cherries, sour, in heavy syrup Fruit/Veg 1/2 cup 128 -70 116 30 1 1 0 Cherries, sour, in juice Fruit/Veg 1/2 cup 84 -17 35 9 1 1 0 Cherries, sour, in light syrup Fruit/Veg 1/2 cup 126 -51 95 24 1 1 0 Cherries, sweet, fresh Fruit/Veg 1/2 cup 77 -26 49 12 2 1 0 Cherries, sweet, in heavy syrup Fruit/Veg 1/2 cup 125 -64 104 27 2 1 0 Cherries, sweet, in juice Fruit/Veg 1/2 cup 125 -38 68 17 2 1 0 Cherries, sweet, in light syrup Fruit/Veg 1/2 cup 125 -45 84 22 2 1 0 Cherries, sweet, in syrup, drained Fruit/Veg 1/2 cup 90 -43 75 19 2 1 0 Cherries, tart, dried, sweetened Fruit/Veg 1/4 cup 40 -142 133 32 1 1 0 Chicory greens, raw Fruit/Veg 1 cup 29 44 7 1 1 0 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Chili pepper, banana, raw Fruit/Veg 1/4 cup 31 47 8 2 1 1 0 Chili pepper, hot, raw Fruit/Veg 1/4 cup 38 512 15 4 1 1 0 Chili pepper, hot, sun-dried Fruit/Veg 1/4 cup 9 918 29 6 3 1 1 Chili pepper, Hungarian, raw Fruit/Veg 1/4 cup 31 325 9 2 0 0 0 Chili pepper, jalapeno, canned Fruit/Veg 1/4 cup 25 255 7 1 1 0 0 Chili pepper, jalapeno, raw Fruit/Veg 1/4 cup 31 329 9 2 1 0 0 Chili pepper, serrano, raw Fruit/Veg 1/4 cup 31 781 10 2 1 1 0 Chili peppers, green, canned Fruit/Veg 1/4 cup 35 48 7 2 1 0 0 Chili peppers, hot, canned Fruit/Veg 1/4 cup 34 314 7 2 0 0 0 Clementine, fresh Fruit/Veg 1/2 cup 98 -1 46 12 2 1 0 Collards, cooked Fruit/Veg 1/2 cup 95 162 31 5 4 3 1 Collards, frozen Fruit/Veg 1 cup 36 78 12 2 1 1 0 Collards, raw Fruit/Veg 1 cup 36 62 12 2 1 1 0 Corn, canned Fruit/Veg 1/2 cup 82 -30 58 12 2 2 1 Corn, cooked Fruit/Veg 1/2 cup 128 -76 124 28 3 4 2 Corn, creamed, canned Fruit/Veg 1/2 cup 128 -56 95 24 2 2 1 Corn, frozen Fruit/Veg 1/2 cup 82 -42 72 17 2 2 1 Corn, raw Fruit/Veg 1/2 cup 127 -58 109 24 3 4 1 Cowpeas, cooked Fruit/Veg 1/2 cup 83 -14 78 16 4 3 0 Cowpeas, frozen Fruit/Veg 1/2 cup 80 -28 111 20 4 7 1 Cowpeas, raw Fruit/Veg 1/2 cup 73 -4 66 14 4 2 0 Cranberries, dried, sweetened Fruit/Veg 1/4 cup 30 -98 92 25 2 0 0 Cranberries, fresh Fruit/Veg 1/2 cup 50 -2 23 6 2 0 0 Cranberry juice, unsweetened Fruit/Veg 1/2 cup 121 -22 56 15 0 0 0 Cranberry sauce Fruit/Veg 1/2 cup 138 -177 208 54 1 0 0 Cucumber, peeled Fruit/Veg 1/2 cup 60 1 7 1 0 0 0 Cucumber, raw Fruit/Veg 1/2 cup 52 0 8 2 0 0 0 Currants, black, fresh Fruit/Veg 1/2 cup 66 22 42 10 0 1 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Currants, dried Fruit/Veg 1/4 cup 36 -104 102 27 2 1 0 Currants, red, fresh Fruit/Veg 1/2 cup 66 -5 37 9 3 1 0 Dandelion greens, cooked Fruit/Veg 1/2 cup 53 133 17 3 2 1 0 Dandelion greens, raw Fruit/Veg 1 cup 55 154 25 5 2 1 0 Dates, medjool Fruit/Veg 1/4 cup 40 -116 111 30 3 1 0 Edamame, frozen Fruit/Veg 1/2 cup 77 32 94 8 4 8 4 Eggplant, cooked Fruit/Veg 1/2 cup 50 -5 17 4 1 0 0 Eggplant, raw Fruit/Veg 1/2 cup 41 -2 10 2 1 0 0 Elderberries, fresh Fruit/Veg 1/2 cup 72 -1 53 13 5 0 0 Endive, Belgian, raw Fruit/Veg 1/2 cup 45 0 8 2 1 0 0 Endive, curly, raw Fruit/Veg 1 cup 50 47 9 2 2 1 0 Epazote, raw Fruit/Veg 1/2 cup 6 3 2 0 0 0 0 Fennel, raw Fruit/Veg 1/2 cup 44 8 14 3 1 1 0 Fiddlehead ferns, frozen Fruit/Veg 1/2 cup 70 18 24 4 0 3 0 Fiddlehead ferns, raw Fruit/Veg 1/2 cup 70 23 24 4 0 3 0 Figs, dried Fruit/Veg 1/4 cup 38 -83 95 24 4 1 0 Figs, fresh Fruit/Veg 1/2 cup 78 -31 58 15 2 1 0 French fries, frozen Fruit/Veg 1/2 cup 78 -51 129 21 2 2 4 Fruit cocktail, in heavy syrup Fruit/Veg 1/2 cup 120 -48 88 23 1 0 0 Fruit cocktail, in juice Fruit/Veg 1/2 cup 120 -20 55 14 1 1 0 Fruit cocktail, in light syrup Fruit/Veg 1/2 cup 120 -32 68 18 1 0 0 Fruit leather, pieces Fruit/Veg 1 ounce 28 -113 102 23 0 0 1 Fruit leather, roll Fruit/Veg 1 ounce 28 -108 105 24 0 0 1 Goji berries, dried Fruit/Veg 1/4 cup 22 127 77 17 3 3 0 Gooseberries, fresh Fruit/Veg 1/2 cup 75 0 33 8 3 1 0 Gooseberries, in light syrup Fruit/Veg 1/2 cup 126 -47 92 24 3 1 0 Grape juice Fruit/Veg 1/2 cup 121 -30 73 18 0 0 0 Grape leaves, raw Fruit/Veg 1/2 cup 7 26 7 1 1 0 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Grapefruit juice Fruit/Veg 1/2 cup 121 -7 46 11 0 1 0 Grapefruit juice, fresh Fruit/Veg 1/2 cup 121 -3 47 11 0 1 0 Grapefruit juice, sweetened Fruit/Veg 1/2 cup 121 -17 56 13 0 1 0 Grapefruit, canned, in juice Fruit/Veg 1/2 cup 125 -6 46 12 1 1 0 Grapefruit, canned, in light syrup Fruit/Veg 1/2 cup 125 -33 75 19 1 1 0 Grapefruit, red Fruit/Veg 1/2 cup 115 10 48 12 2 1 0 Grapefruit, white Fruit/Veg 1/2 cup 115 1 38 10 1 1 0 Grapes, fresh Fruit/Veg 1/2 cup 75 -31 52 14 1 1 0 Grapes, muscadine Fruit/Veg 1/2 cup 75 -16 43 10 3 1 0 Guanabana nectar Fruit/Veg 1/2 cup 121 -28 71 18 0 0 0 Guava nectar Fruit/Veg 1/2 cup 121 -25 76 20 1 0 0 Guava, fresh Fruit/Veg 1/2 cup 83 66 56 12 4 2 1 Hearts of palm, canned Fruit/Veg 1/2 cup 73 -4 20 3 2 2 0 Hominy, white, canned Fruit/Veg 1/2 cup 82 -32 59 12 2 1 1 Hominy, yellow, canned Fruit/Veg 1/2 cup 82 -32 59 12 2 1 1 Honeydew, fresh Fruit/Veg 1/2 cup 85 -3 31 8 1 0 0 Jackfruit, fresh Fruit/Veg 1/2 cup 83 -48 79 19 1 1 1 Jicama, cooked Fruit/Veg 1/2 cup 60 -8 22 5 0 0 0 Jicama, raw Fruit/Veg 1/2 cup 60 1 23 5 3 0 0 Kale, cooked Fruit/Veg 1/2 cup 65 220 18 4 1 1 0 Kale, frozen Fruit/Veg 1/2 cup 65 220 18 3 1 2 0 Kale, raw Fruit/Veg 1 cup 67 215 33 6 2 3 1 Kelp, raw Fruit/Veg 1/2 cup 49 7 21 5 1 1 0 Kiwi, fresh Fruit/Veg 1/2 cup 90 17 55 13 3 1 0 Kohlrabi, cooked Fruit/Veg 1/2 cup 83 4 24 6 1 1 0 Kohlrabi, raw Fruit/Veg 1/2 cup 72 10 19 4 3 1 0 Kumquat, fresh Fruit/Veg 1/2 cup 90 -5 64 14 6 2 1 Lambsquarters, cooked Fruit/Veg 1/2 cup 90 176 29 5 2 3 1

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Lambsquarters, raw Fruit/Veg 1 cup 30 49 13 2 1 1 0 Leeks, cooked Fruit/Veg 1/2 cup 52 55 16 4 1 0 0 Leeks, raw Fruit/Veg 1/2 cup 45 94 27 6 1 1 0 Lemon grass Fruit/Veg 1/2 cup 33 -20 33 8 0 1 0 Lemon juice, bottled Fruit/Veg 1/2 cup 121 8 25 8 0 0 0 Lemon juice, fresh Fruit/Veg 1/2 cup 121 17 27 8 0 0 0 Lemon, fresh, without peel Fruit/Veg 1/2 cup 106 10 31 10 3 1 0 Lemon, with peel Fruit/Veg 1/2 cup 106 15 21 11 5 1 0 Lettuce, bibb Fruit/Veg 1 cup 55 37 7 1 1 1 0 Lettuce, green leaf Fruit/Veg 1 cup 36 43 5 1 0 0 0 Lettuce, iceberg Fruit/Veg 1 cup 60 6 8 2 1 1 0 Lettuce, radicchio Fruit/Veg 1 cup 20 10 5 1 0 0 0 Lettuce, red leaf Fruit/Veg 1 cup 28 35 5 1 0 0 0 Lettuce, romaine Fruit/Veg 1 cup 47 70 8 2 1 1 0 Lima beans, cooked Fruit/Veg 1/2 cup 85 -45 105 20 5 6 0 Lima beans, fordhook, frozen Fruit/Veg 1/2 cup 80 -29 85 16 4 5 0 Lima beans, frozen Fruit/Veg 1/2 cup 82 -50 108 21 5 6 0 Lima beans, raw Fruit/Veg 1/2 cup 78 -29 88 16 4 5 1 Lime juice, bottled Fruit/Veg 1/2 cup 121 2 25 8 0 0 0 Lime juice, fresh Fruit/Veg 1/2 cup 121 7 30 10 0 1 0 Lime, fresh Fruit/Veg 1/2 cup 106 3 32 11 3 1 0 Litchis, dried Fruit/Veg 1/4 cup 40 -82 111 28 2 2 0 Litchis, fresh Fruit/Veg 1/2 cup 80 -6 53 13 1 1 0 Loganberries, frozen Fruit/Veg 1/2 cup 73 -8 40 10 4 1 0 Mango nectar Fruit/Veg 1/2 cup 121 -6 62 16 0 0 0 Mango, fresh Fruit/Veg 1/2 cup 83 4 50 12 1 1 0 Mangosteen, in syrup Fruit/Veg 1/2 cup 108 -34 79 19 2 0 1 Mulberries, fresh Fruit/Veg 1/2 cup 70 -6 30 7 1 1 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Mushrooms, brown Fruit/Veg 1/2 cup 80 6 18 3 0 2 0 Mushrooms, canned Fruit/Veg 1/2 cup 78 -9 20 4 2 1 0 Mushrooms, enoki Fruit/Veg 1/2 cup 32 -4 12 2 1 1 0 Mushrooms, maitake Fruit/Veg 1/2 cup 35 -5 11 2 1 1 0 Mushrooms, oyster Fruit/Veg 1/2 cup 43 -5 14 3 1 1 0 Mushrooms, portabella Fruit/Veg 1/2 cup 43 1 9 2 1 1 0 Mushrooms, portabella, grilled Fruit/Veg 1/2 cup 60 0 17 3 1 2 0 Mushrooms, shiitake Fruit/Veg 1/2 cup 50 -5 17 3 1 1 0 Mushrooms, shiitake, cooked Fruit/Veg 1/2 cup 73 -6 41 11 2 1 0 Mushrooms, straw, canned Fruit/Veg 1/2 cup 61 -2 20 3 2 2 0 Mushrooms, white Fruit/Veg 1/2 cup 35 -3 8 1 0 1 0 Mustard greens, cooked Fruit/Veg 1/2 cup 70 174 18 3 1 2 0 Mustard greens, frozen Fruit/Veg 1 cup 146 130 29 5 5 4 0 Mustard greens, raw Fruit/Veg 1 cup 56 60 15 3 2 2 0 Nectarine, fresh Fruit/Veg 1/2 cup 72 -12 32 8 1 1 0 Nopales, cooked Fruit/Veg 1/2 cup 75 -2 11 2 2 1 0 Nopales, raw Fruit/Veg 1/2 cup 43 0 7 1 1 1 0 Okra, cooked Fruit/Veg 1/2 cup 80 10 18 4 2 1 0 Okra, frozen Fruit/Veg 1/2 cup 50 15 15 3 1 1 0 Okra, raw Fruit/Veg 1/2 cup 50 9 17 4 2 1 0 Onion rings, frozen Fruit/Veg 1/2 cup 24 -37 66 8 1 1 3 Onions, cooked Fruit/Veg 1/2 cup 105 187 44 10 1 1 0 Onions, frozen Fruit/Veg 1/2 cup 125 239 36 9 2 1 0 Onions, raw Fruit/Veg 1/2 cup 125 230 50 12 2 1 0 Onions, sweet, raw Fruit/Veg 1/2 cup 125 174 40 9 1 1 0 Orange and grapefruit juice blend Fruit/Veg 1/2 cup 121 -10 52 12 0 1 0 Orange juice Fruit/Veg 1/2 cup 121 -1 45 11 0 1 0 Orange juice, fresh Fruit/Veg 1/2 cup 121 3 54 13 0 1 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Orange pineapple juice blend Fruit/Veg 1/2 cup 123 -11 63 15 0 1 0 Orange, fresh Fruit/Veg 1/2 cup 90 6 42 11 2 1 0 Orange, with peel Fruit/Veg 1/2 cup 85 6 54 13 4 1 0 Papaya nectar Fruit/Veg 1/2 cup 121 -25 69 18 1 0 0 Papaya, fresh Fruit/Veg 1/2 cup 70 20 30 8 1 0 0 Papaya, in heavy syrup, drained Fruit/Veg 1/2 cup 108 -215 222 60 2 0 1 Parsnips, cooked Fruit/Veg 1/2 cup 78 -17 55 13 3 1 0 Parsnips, raw Fruit/Veg 1/2 cup 66 -8 50 12 3 1 0 Passionfruit juice, purple, fresh Fruit/Veg 1/2 cup 121 -6 62 16 0 0 0 Passionfruit juice, yellow, fresh Fruit/Veg 1/2 cup 121 -23 73 17 0 1 0 Passionfruit, fresh Fruit/Veg 1/2 cup 118 -17 114 28 12 3 1 Peach nectar Fruit/Veg 1/2 cup 121 -20 65 17 1 0 0 Peach, fresh Fruit/Veg 1/2 cup 77 -10 30 7 1 1 0 Peaches, dried Fruit/Veg 1/4 cup 40 -74 96 25 3 1 0 Peaches, frozen, sweetened Fruit/Veg 1/2 cup 125 -27 118 30 2 1 0 Peaches, in heavy syrup Fruit/Veg 1/2 cup 125 -53 93 25 2 1 0 Peaches, in juice Fruit/Veg 1/2 cup 125 -21 55 14 2 1 0 Peaches, in light syrup Fruit/Veg 1/2 cup 125 -29 68 18 2 1 0 Peaches, in syrup, drained Fruit/Veg 1/2 cup 111 -38 80 20 1 1 0 Pear nectar Fruit/Veg 1/2 cup 121 -21 73 19 1 0 0 Pear, Anjou, green, fresh Fruit/Veg 1/2 cup 70 -19 46 11 2 0 0 Pear, Anjou, red, fresh Fruit/Veg 1/2 cup 70 -15 43 10 2 0 0 Pear, asian Fruit/Veg 1/2 cup 70 -7 29 7 3 0 0 Pear, Bartlett, fresh Fruit/Veg 1/2 cup 70 -16 44 11 2 0 0 Pear, Bosc, fresh Fruit/Veg 1/2 cup 70 -19 47 11 2 0 0 Pears, dried Fruit/Veg 1/4 cup 45 -114 118 31 3 1 0 Pears, in heavy syrup Fruit/Veg 1/2 cup 125 -49 93 24 2 0 0 Pears, in juice Fruit/Veg 1/2 cup 125 -26 63 16 2 0 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Pears, in light syrup Fruit/Veg 1/2 cup 125 -31 71 19 2 0 0 Pears, in syrup, drained Fruit/Veg 1/2 cup 100 -36 74 19 3 0 0 Peas, canned Fruit/Veg 1/2 cup 88 -3 60 10 4 4 1 Peas, cooked Fruit/Veg 1/2 cup 80 -3 67 13 4 4 0 Peas, frozen Fruit/Veg 1/2 cup 67 9 52 9 3 3 0 Peas, pigeon, cooked Fruit/Veg 1/2 cup 72 -18 80 14 4 4 1 Peas, pigeon, raw Fruit/Veg 1/2 cup 76 -19 103 18 4 5 1 Peas, raw Fruit/Veg 1/2 cup 72 6 58 10 4 4 0 Peas, sugar snap, cooked Fruit/Veg 1/2 cup 80 17 32 5 2 3 0 Peas, sugar snap, frozen Fruit/Veg 1/2 cup 72 -3 30 5 2 2 0 Peas, sugar snap, raw Fruit/Veg 1/2 cup 32 9 13 2 1 1 0 Pepper, green, cooked Fruit/Veg 1/2 cup 92 26 24 6 1 1 0 Pepper, green, frozen Fruit/Veg 1/2 cup 75 14 15 3 1 1 0 Pepper, green, raw Fruit/Veg 1/2 cup 75 24 15 3 1 1 0 Pepper, green, sauteed Fruit/Veg 1/2 cup 92 44 117 4 2 1 11 Pepper, red, cooked Fruit/Veg 1/2 cup 92 92 24 6 1 1 0 Pepper, red, frozen Fruit/Veg 1/2 cup 75 35 15 3 1 1 0 Pepper, red, raw Fruit/Veg 1/2 cup 46 42 14 3 1 0 0 Pepper, red, sauteed Fruit/Veg 1/2 cup 92 63 122 6 2 1 12 Pepper, yellow, raw Fruit/Veg 1/2 cup 75 52 20 5 1 1 0 Persimmon, fresh Fruit/Veg 1/2 cup 77 -7 54 14 3 0 0 Persimmons, dried Fruit/Veg 1/4 cup 22 -51 60 16 3 0 0 Pickles, dill Fruit/Veg 1/2 cup 77 3 9 2 1 0 0 Pickles, dill, low sodium Fruit/Veg 1/2 cup 77 3 9 2 1 0 0 Pickles, sour Fruit/Veg 1/2 cup 77 9 8 2 1 0 0 Pickles, sour, low sodium Fruit/Veg 1/2 cup 77 9 8 2 1 0 0 Pimento, canned Fruit/Veg 1/2 cup 96 57 22 5 2 1 0 Pineapple juice Fruit/Veg 1/2 cup 121 -8 64 16 0 0 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Pineapple juice, from concentrate Fruit/Veg 1/2 cup 121 -26 62 15 0 0 0 Pineapple, fresh Fruit/Veg 1/2 cup 83 32 42 11 1 0 0 Pineapple, frozen, sweetened Fruit/Veg 1/2 cup 125 -64 108 28 1 1 0 Pineapple, in heavy syrup Fruit/Veg 1/2 cup 125 -56 98 25 1 0 0 Pineapple, in juice Fruit/Veg 1/2 cup 125 -36 75 20 1 1 0 Pineapple, in juice, drained Fruit/Veg 1/2 cup 90 -25 54 14 1 0 0 Pineapple, in light syrup Fruit/Veg 1/2 cup 125 -26 65 17 1 0 0 Plantains, fried Fruit/Veg 1/2 cup 85 -123 201 35 3 1 6 Plantains, raw Fruit/Veg 1/2 cup 74 -53 90 24 2 1 0 Plum, fresh Fruit/Veg 1/2 cup 83 -10 38 9 1 1 0 Plums, in heavy syrup Fruit/Veg 1/2 cup 125 -70 111 29 1 0 0 Plums, in juice Fruit/Veg 1/2 cup 125 -23 73 19 1 1 0 Plums, in light syrup Fruit/Veg 1/2 cup 125 -38 79 20 1 0 0 Plums, in syrup, drained Fruit/Veg 1/2 cup 92 -48 82 21 1 0 0 Pomegranate juice, bottled Fruit/Veg 1/2 cup 121 -23 65 16 0 0 0 Pomegranate, fresh Fruit/Veg 1/2 cup 87 -27 72 16 3 1 1 Potato puffs, frozen Fruit/Veg 1/2 cup 64 -51 123 17 1 1 6 Potato salad with egg Fruit/Veg 1/2 cup 62 -47 97 10 1 1 6 Potato, baked Fruit/Veg 1/2 cup 78 -47 73 16 2 2 0 Potato, baked, w/o skin Fruit/Veg 1/2 cup 61 -40 57 13 1 1 0 Potato, boiled, w/o skin Fruit/Veg 1/2 cup 78 -44 68 16 2 1 0 Potato, canned Fruit/Veg 1/2 cup 90 -31 54 12 2 1 0 Potato, raw Fruit/Veg 1/2 cup 75 -32 58 13 2 2 0 Potato, red, baked Fruit/Veg 1/2 cup 78 -42 69 15 1 2 0 Potato, red, raw Fruit/Veg 1/2 cup 75 -32 53 12 1 1 0 Potato, russet, baked Fruit/Veg 1/2 cup 78 -48 76 17 2 2 0 Potato, russet, raw Fruit/Veg 1/2 cup 75 -41 59 14 1 2 0 Potatoes, hash-browned Fruit/Veg 1/2 cup 78 -94 207 27 2 2 10

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Potatoes, mashed Fruit/Veg 1/2 cup 105 -59 119 18 2 2 4 Potatoes, mashed, instant Fruit/Veg 1/2 cup 105 -39 102 11 1 2 5 Prickly pear, fresh Fruit/Veg 1/2 cup 75 -6 31 7 3 1 0 Prune juice Fruit/Veg 1/2 cup 121 -51 86 21 1 1 0 Prunes, dried Fruit/Veg 1/4 cup 43 -90 103 27 3 1 0 Prunes, stewed Fruit/Veg 1/2 cup 125 -81 134 35 4 1 0 Prunes, stewed, with sugar Fruit/Veg 1/2 cup 125 -109 155 41 5 1 0 Pummelo, fresh Fruit/Veg 1/2 cup 95 4 36 9 1 1 0 Pumpkin pie mix, canned Fruit/Veg 1/2 cup 135 80 140 36 11 1 0 Pumpkin, canned Fruit/Veg 1/2 cup 123 180 42 10 4 1 0 Pumpkin, cooked Fruit/Veg 1/2 cup 123 86 22 5 1 1 0 Pumpkin, raw Fruit/Veg 1/2 cup 88 88 23 6 0 1 0 Purslane, cooked Fruit/Veg 1/2 cup 58 8 10 2 0 1 0 Purslane, raw Fruit/Veg 1 cup 43 -3 9 1 0 1 0 Quince, fresh Fruit/Veg 1/2 cup 70 -15 40 11 1 0 0 Radish, oriental, cooked Fruit/Veg 1/2 cup 40 2 7 1 1 0 0 Radish, oriental, raw Fruit/Veg 1/2 cup 58 5 10 2 1 0 0 Radish, raw Fruit/Veg 1/2 cup 58 4 9 2 1 0 0 Raisins, golden Fruit/Veg 1/4 cup 40 -136 121 32 2 1 0 Raisins, seedless Fruit/Veg 1/4 cup 40 -135 120 32 1 1 0 Raspberries, fresh Fruit/Veg 1/2 cup 62 1 32 7 4 1 0 Raspberries, frozen, sweetened Fruit/Veg 1/2 cup 125 -63 129 33 6 1 0 Raspberries, frozen, unsweetened Fruit/Veg 1/2 cup 70 0 36 8 5 1 0 Raspberries, in heavy syrup Fruit/Veg 1/2 cup 125 -65 114 29 4 1 0 Rhubarb, fresh Fruit/Veg 1/2 cup 61 1 13 3 1 1 0 Rhubarb, frozen Fruit/Veg 1/2 cup 68 3 14 3 1 0 0 Rutabaga, cooked Fruit/Veg 1/2 cup 120 -5 36 8 2 1 0 Rutabaga, raw Fruit/Veg 1/2 cup 70 -3 26 6 2 1 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Salsify, cooked Fruit/Veg 1/2 cup 73 -28 50 11 2 2 0 Salsify, raw Fruit/Veg 1/2 cup 62 -28 51 12 2 2 0 Sauerkraut, canned Fruit/Veg 1/2 cup 71 4 13 3 2 1 0 Scallions, raw Fruit/Veg 1/2 cup 50 102 16 4 1 1 0 Shallots, raw Fruit/Veg 1/2 cup 80 131 58 13 3 2 0 Soybeans, cooked Fruit/Veg 1/2 cup 90 -12 127 10 4 11 6 Spinach raw Fruit/Veg 1 cup 30 75 7 1 1 1 0 Spinach, canned Fruit/Veg 1/2 cup 107 243 25 4 3 3 1 Spinach, cooked Fruit/Veg 1/2 cup 90 226 21 3 2 3 0 Spinach, frozen Fruit/Veg 1/2 cup 78 189 23 3 2 3 0 Sprouts, mung bean, canned Fruit/Veg 1/2 cup 63 -5 8 1 1 1 0 Sprouts, radish Fruit/Veg 1/2 cup 19 2 8 1 0 1 0 Squash, butternut, baked Fruit/Veg 1/2 cup 103 139 41 11 3 1 0 Squash, butternut, raw Fruit/Veg 1/2 cup 70 88 32 8 1 1 0 Squash, summer, canned Fruit/Veg 1/2 cup 105 1 14 3 1 1 0 Squash, summer, cooked Fruit/Veg 1/2 cup 90 0 18 4 1 1 0 Squash, summer, frozen Fruit/Veg 1/2 cup 65 -1 13 3 1 1 0 Squash, summer, raw Fruit/Veg 1/2 cup 56 2 9 2 1 1 0 Squash, winter, baked Fruit/Veg 1/2 cup 103 58 38 9 3 1 0 Starfruit, fresh Fruit/Veg 1/2 cup 116 4 36 8 3 1 0 Strawberries, fresh Fruit/Veg 1/2 cup 75 14 24 6 2 1 0 Strawberries, frozen Fruit/Veg 1/2 cup 75 8 26 7 2 0 0 Strawberries, frozen, sweetened Fruit/Veg 1/2 cup 75 -23 59 16 1 0 0 Sweet potato leaves, cooked Fruit/Veg 1/2 cup 32 15 11 2 1 1 0 Sweet potato leaves, raw Fruit/Veg 1 cup 35 32 15 3 2 1 0 Sweet potato, baked Fruit/Veg 1/2 cup 100 139 92 21 3 2 0 Sweet potato, canned Fruit/Veg 1/2 cup 128 47 129 30 2 3 0 Sweet potato, raw Fruit/Veg 1/2 cup 62 78 53 12 2 1 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Tamarind nectar Fruit/Veg 1/2 cup 121 -28 69 18 1 0 0 Tamarind, fresh Fruit/Veg 1/2 cup 60 -140 143 38 3 2 0 Tangerine juice, fresh Fruit/Veg 1/2 cup 121 -6 52 12 0 1 0 Tangerine juice, sweetened Fruit/Veg 1/2 cup 121 -18 61 15 0 1 0 Tangerine, fresh Fruit/Veg 1/2 cup 98 -6 52 13 2 1 0 Tangerines, in juice Fruit/Veg 1/2 cup 125 10 46 12 1 1 0 Tangerines, in juice, drained Fruit/Veg 1/2 cup 95 13 36 9 1 1 0 Tangerines, in light syrup Fruit/Veg 1/2 cup 125 -20 76 20 1 1 0 Taro leaves, cooked Fruit/Veg 1/2 cup 123 74 30 5 2 3 1 Taro leaves, raw Fruit/Veg 1 cup 28 31 12 2 1 1 0 Taro root, cooked Fruit/Veg 1/2 cup 66 -62 94 23 3 0 0 Taro root, raw Fruit/Veg 1/2 cup 52 -37 58 14 2 1 0 Taro shoots, cooked Fruit/Veg 1/2 cup 70 2 10 2 0 1 0 Taro shoots, raw Fruit/Veg 1/2 cup 43 1 5 1 0 0 0 Tomatillos, raw Fruit/Veg 1/2 cup 66 -4 21 4 1 1 1 Tomato juice, canned Fruit/Veg 1/2 cup 120 36 20 4 0 1 0 Tomato paste Fruit/Veg 2 Tbsp 33 -4 27 6 1 1 0 Tomato puree Fruit/Veg 1/2 cup 125 -12 48 11 2 2 0 Tomato sauce Fruit/Veg 1/2 cup 122 -4 29 6 2 1 0 Tomato sauce, with cheese Fruit/Veg 1/2 cup 122 -24 72 12 3 3 2 Tomato sauce, with mushrooms Fruit/Veg 1/2 cup 122 -3 43 10 2 2 0 Tomato, cooked Fruit/Veg 1/2 cup 120 9 22 5 1 1 0 Tomato, green, raw Fruit/Veg 1/2 cup 90 6 21 5 1 1 0 Tomato, raw Fruit/Veg 1/2 cup 90 10 16 4 1 1 0 Tomato, sun-dried Fruit/Veg 1/4 cup 14 -16 36 8 2 2 0 Tomato, sun-dried, in oil Fruit/Veg 1/2 cup 27 16 58 6 2 1 4 Tomatoes, canned, crushed Fruit/Veg 1/2 cup 120 -12 38 9 2 2 0 Tomatoes, canned, in juice Fruit/Veg 1/2 cup 120 7 19 4 2 1 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Tomatoes, canned, stewed Fruit/Veg 1/2 cup 120 -9 31 7 1 1 0 Turnip greens, cooked Fruit/Veg 1/2 cup 122 240 24 5 4 1 0 Turnip greens, raw Fruit/Veg 1 cup 55 135 18 4 2 1 0 Turnips, cooked Fruit/Veg 1/2 cup 128 -1 28 6 3 1 0 Turnips, frozen Fruit/Veg 1/2 cup 65 -4 10 2 1 1 0 Turnips, raw Fruit/Veg 1/2 cup 65 -1 18 4 1 1 0 Vegetable juice, canned Fruit/Veg 1/2 cup 126 33 24 5 1 1 0 Vegetables, mixed, frozen Fruit/Veg 1/2 cup 66 24 48 9 3 2 0 Wakame, raw Fruit/Veg 1/2 cup 40 31 18 4 0 1 0 Water chestnuts, canned Fruit/Veg 1/2 cup 70 -17 35 9 2 1 0 Watercress, raw Fruit/Veg 1 cup 34 32 4 0 0 1 0 Watermelon, fresh Fruit/Veg 1/2 cup 75 -3 23 6 0 0 0 Zucchini, cooked Fruit/Veg 1/2 cup 90 14 14 2 1 1 0 Zucchini, frozen Fruit/Veg 1/2 cup 65 -3 11 2 1 1 0 Zucchini, raw Fruit/Veg 1/2 cup 60 2 10 2 1 1 0 Allspice, ground Herb/Spice 1/2 Tsp 1 -1 3 1 0 0 0 Anise seed Herb/Spice 1 Tsp 2 0 7 1 0 0 0 Basil, dried Herb/Spice 1 Tsp 1 4 2 0 0 0 0 Basil, fresh Herb/Spice 1 Tbsp 3 4 1 0 0 0 0 Bay leaf Herb/Spice 1 Tsp 1 0 2 0 0 0 0 Capers Herb/Spice 1 Tbsp 8 0 2 0 0 0 0 Caraway seed Herb/Spice 1 Tsp 2 1 7 1 1 0 0 Cardamom, ground Herb/Spice 1/2 Tsp 1 -1 3 1 0 0 0 Celery seed Herb/Spice 1 Tsp 2 2 8 1 0 0 1 Chervil, dried Herb/Spice 1 Tsp 1 1 1 0 0 0 0 Chili powder Herb/Spice 1 Tsp 3 50 8 1 1 0 0 Chives, dried Herb/Spice 1 Tsp 1 20 3 1 0 0 0 Chives, raw Herb/Spice 1 Tbsp 3 7 1 0 0 0 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Cilantro, dried Herb/Spice 1 Tsp 1 3 2 0 0 0 0 Cilantro, fresh Herb/Spice 1 Tbsp 4 6 1 0 0 0 0 Cinnamon, ground Herb/Spice 1/2 Tsp 1 -1 3 1 1 0 0 Cloves, ground Herb/Spice 1/2 Tsp 1 -2 3 1 0 0 0 Coriander seed Herb/Spice 1 Tsp 2 2 5 1 1 0 0 Cumin seed Herb/Spice 1 Tsp 2 1 8 1 0 0 0 Curry powder Herb/Spice 1 Tsp 2 82 7 1 1 0 0 Dill seed Herb/Spice 1 Tsp 2 1 7 1 0 0 0 Dill, fresh Herb/Spice 1 Tbsp 1 1 0 0 0 0 0 Fennel seed Herb/Spice 1 Tsp 2 1 7 1 1 0 0 Garlic powder Herb/Spice 1/2 Tsp 2 116 5 1 0 0 0 Garlic, raw Herb/Spice 1 Tbsp 6 235 9 2 0 0 0 Ginger root, raw Herb/Spice 1 Tbsp 6 147 5 1 0 0 0 Ginger, ground Herb/Spice 1/2 Tsp 1 88 3 1 0 0 0 Lemon peel, fresh Herb/Spice 1 Tbsp 6 2 3 1 1 0 0 Mace, ground Herb/Spice 1/2 Tsp 1 -1 4 0 0 0 0 Marjoram, dried Herb/Spice 1 Tsp 1 2 2 0 0 0 0 Mint, fresh (peppermint) Herb/Spice 1 Tbsp 6 3 4 1 0 0 0 Mustard, ground Herb/Spice 1/2 Tsp 1 4 5 0 0 0 0 Nutmeg, ground Herb/Spice 1/2 Tsp 1 -3 5 0 0 0 0 Onion powder Herb/Spice 1/2 Tsp 1 20 4 1 0 0 0 Onions, dehydrated flakes Herb/Spice 1 Tsp 2 34 7 2 0 0 0 Orange peel, fresh Herb/Spice 1 Tbsp 6 2 6 2 1 0 0 Oregano, dried Herb/Spice 1 Tsp 1 1 3 1 0 0 0 Paprika Herb/Spice 1/2 Tsp 1 6 3 1 0 0 0 Parsley, dried Herb/Spice 1 Tsp 1 3 3 1 0 0 0 Parsley, fresh Herb/Spice 1 Tbsp 4 20 1 0 0 0 0 Pepper, black, ground Herb/Spice 1/2 Tsp 1 -1 3 1 0 0 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Pepper, cayenne Herb/Spice 1/2 Tsp 1 95 3 1 0 0 0 Pepper, white, ground Herb/Spice 1/2 Tsp 1 -2 4 1 0 0 0 Poppy seed Herb/Spice 1 Tsp 3 -6 15 1 1 1 1 Poultry seasoning Herb/Spice 1/2 Tsp 1 0 4 1 0 0 0 Pumpkin pie spice Herb/Spice 1/2 Tsp 1 -2 3 1 0 0 0 Rosemary, dried Herb/Spice 1 Tsp 1 0 4 1 1 0 0 Rosemary, fresh Herb/Spice 1 Tbsp 3 1 4 1 0 0 0 Saffron Herb/Spice 1 Tsp 1 -1 2 0 0 0 0 Sage, ground Herb/Spice 1/2 Tsp 0 1 1 0 0 0 0 Salt Herb/Spice 1/2 Tsp 3 0 0 0 0 0 0 Spearmint, dried Herb/Spice 1 Tsp 1 1 1 0 0 0 0 Spearmint, fresh Herb/Spice 1 Tbsp 6 3 2 0 0 0 0 Tarragon, dried Herb/Spice 1 Tsp 1 0 3 1 0 0 0 Thyme, dried Herb/Spice 1 Tsp 1 4 3 1 0 0 0 Thyme, fresh Herb/Spice 1 Tbsp 3 3 3 1 0 0 0 Turmeric Herb/Spice 1/2 Tsp 2 147 5 1 0 0 0 Vanilla extract Herb/Spice 1 Tsp 4 -1 2 1 0 0 0 Buttermilk, low fat Dairy 1 cup 246 -50 98 12 0 8 2 Buttermilk, powdered Dairy 1/4 cup 30 -53 116 15 0 10 2 Cheese spread, reduced fat Dairy 1 ounce 28 -8 50 3 0 4 3 Cheese, american Dairy 1 ounce 28 -24 94 2 0 6 7 Cheese, American, fat free Dairy 1 ounce 28 1 36 3 0 6 0 Cheese, american, fat-free Dairy 1 ounce 28 -13 42 3 0 6 0 Cheese, blue Dairy 1 ounce 28 -11 100 1 0 6 8 Cheese, blue, crumbled Dairy 1 ounce 28 -11 100 1 0 6 8 Cheese, brie Dairy 1 ounce 28 -7 95 0 0 6 8 Cheese, camembert Dairy 1 ounce 28 0 85 0 0 6 7 Cheese, caraway Dairy 1 ounce 28 -6 107 1 0 7 8

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Cheese, cheddar Dairy 1 ounce 28 -20 115 0 0 7 10 Cheese, cheddar, fat free Dairy 1 ounce 28 1 45 2 0 9 0 Cheese, cheddar, reduced fat Dairy 1 ounce 28 -2 49 1 0 7 2 Cheese, cheddar, reduced fat, shredded Dairy 1 ounce 28 -2 49 1 0 7 2 Cheese, cheddar, shredded Dairy 1 ounce 28 -20 115 0 0 7 10 Cheese, Cheshire Dairy 1 ounce 28 -10 110 1 0 7 9 Cheese, colby Dairy 1 ounce 28 -7 112 1 0 7 9 Cheese, colby, shredded Dairy 1 ounce 28 -7 112 1 0 7 9 Cheese, edam Dairy 1 ounce 28 -4 101 0 0 7 8 Cheese, feta Dairy 1 ounce 28 -17 75 1 0 4 6 Cheese, feta, crumbled Dairy 1 ounce 28 -17 75 1 0 4 6 Cheese, fontina Dairy 1 ounce 28 -5 110 0 0 7 9 Cheese, fontina, shredded Dairy 1 ounce 28 -5 110 0 0 7 9 Cheese, gjetost Dairy 1 ounce 28 -50 132 12 0 3 8 Cheese, goat, hard Dairy 1 ounce 28 -11 128 1 0 9 10 Cheese, goat, semi-soft Dairy 1 ounce 28 -12 103 0 0 6 8 Cheese, goat, soft Dairy 1 ounce 28 -6 75 0 0 5 6 Cheese, gouda Dairy 1 ounce 28 -11 101 1 0 7 8 Cheese, gruyere Dairy 1 ounce 28 0 117 0 0 8 9 Cheese, gruyere, shredded Dairy 1 ounce 28 0 117 0 0 8 9 Cheese, limburger Dairy 1 ounce 28 7 93 0 0 6 8 Cheese, Mexican blend Dairy 1 ounce 28 -9 101 0 0 7 8 Cheese, monterey Dairy 1 ounce 28 -10 106 0 0 7 9 Cheese, monterey, reduced fat Dairy 1 ounce 28 -11 89 0 0 8 6 Cheese, monterey, reduced fat, shredded Dairy 1 ounce 28 -11 89 0 0 8 6 Cheese, monterey, shredded Dairy 1 ounce 28 -10 106 0 0 7 9 Cheese, mozzarella, fat-free Dairy 1 ounce 28 12 40 1 1 9 0 Cheese, mozzarella, fat-free, shredded Dairy 1 ounce 28 12 40 1 1 9 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Cheese, mozzarella, part skim Dairy 1 ounce 28 -7 85 2 0 7 6 Cheese, mozzarella, whole milk Dairy 1 ounce 28 -8 90 1 0 6 7 Cheese, muenster Dairy 1 ounce 28 -3 104 0 0 7 9 Cheese, muenster, reduced fat Dairy 1 ounce 28 -3 77 1 0 7 5 Cheese, muenster, reduced fat, shredded Dairy 1 ounce 28 -3 77 1 0 7 5 Cheese, muenster, shredded Dairy 1 ounce 28 -3 104 0 0 7 9 Cheese, neufchatel Dairy 2 Tbsp 28 -18 72 1 0 3 6 Cheese, parmesan, fat free, grated Dairy 1 ounce 28 -35 105 11 0 11 1 Cheese, parmesan, grated Dairy 1 ounce 28 -6 111 1 0 10 7 Cheese, parmesan, hard Dairy 1 ounce 28 -6 111 1 0 10 7 Cheese, parmesan, reduced fat, grated Dairy 1 ounce 28 -5 75 0 0 6 6 Cheese, pimento Dairy 1 ounce 28 -7 106 0 0 6 9 Cheese, port de salut Dairy 1 ounce 28 7 100 0 0 7 8 Cheese, provolone Dairy 1 ounce 28 -7 100 1 0 7 8 Cheese, provolone, reduced fat Dairy 1 ounce 28 -7 78 1 0 7 5 Cheese, provolone, reduced fat, shredded Dairy 1 ounce 28 -7 78 1 0 7 5 Cheese, provolone, shredded Dairy 1 ounce 28 -7 100 1 0 7 8 Cheese, queso anejo Dairy 1 ounce 28 -22 106 1 0 6 8 Cheese, queso anejo, crumbled Dairy 1 ounce 28 -22 106 1 0 6 8 Cheese, queso asadero Dairy 1 ounce 28 -21 101 1 0 6 8 Cheese, queso asadero, shredded Dairy 1 ounce 28 -21 101 1 0 6 8 Cheese, queso blanco Dairy 1 ounce 28 -20 88 1 0 6 7 Cheese, queso chihuahua Dairy 1 ounce 28 -23 106 2 0 6 8 Cheese, queso chihuahua, shredded Dairy 1 ounce 28 -23 106 2 0 6 8 Cheese, queso cotija Dairy 1 ounce 28 -6 104 1 0 6 9 Cheese, queso fresco Dairy 1 ounce 28 -13 85 1 0 5 7 Cheese, queso seco Dairy 1 ounce 28 -13 92 1 0 7 7 Cheese, ricotta, part skim Dairy 1/2 cup 124 -7 171 6 0 14 10

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Cheese, ricotta, whole milk Dairy 1/2 cup 124 -25 216 4 0 14 16 Cheese, romano Dairy 1 ounce 28 -17 110 1 0 9 8 Cheese, romano, grated Dairy 1 ounce 28 -17 110 1 0 9 8 Cheese, roquefort Dairy 1 ounce 28 -3 105 1 0 6 9 Cheese, roquefort, crumbled Dairy 1 ounce 28 -3 105 1 0 6 9 Cheese, swiss Dairy 1 ounce 28 -9 108 2 0 8 8 Cheese, Swiss, fat free Dairy 1 ounce 28 4 36 1 0 8 0 Cheese, swiss, grated Dairy 1 ounce 28 -9 108 2 0 8 8 Cheese, swiss, reduced fat Dairy 1 ounce 28 -2 51 1 0 8 1 Cheese, swiss, reduced fat, shredded Dairy 1 ounce 28 -2 51 1 0 8 1 Cheese, tilsit Dairy 1 ounce 28 -5 96 1 0 7 7 Cottage cheese, creamed Dairy 1/2 cup 112 -14 110 4 0 12 5 Cottage cheese, fat free Dairy 1/2 cup 112 -23 81 7 0 12 0 Cottage cheese, low fat (1%) Dairy 1/2 cup 113 -13 81 3 0 14 1 Cottage cheese, reduced fat (2%) Dairy 1/2 cup 113 -8 92 5 0 12 3 Cream cheese Dairy 1 ounce 28 -22 97 1 0 2 10 Cream cheese, fat free Dairy 1 ounce 28 -6 30 2 0 4 0 Cream cheese, reduced fat Dairy 1 ounce 28 -18 57 2 0 2 4 Cream, half and half Dairy 1 Tbsp 15 -5 20 1 0 0 2 Cream, half and half, fat free Dairy 1 Tbsp 15 -5 9 1 0 0 0 Cream, heavy Dairy 1 Tbsp 15 -2 52 0 0 0 6 Cream, heavy, whipped Dairy 2 Tbsp 15 -2 52 0 0 0 6 Cream, light Dairy 1 Tbsp 15 -5 44 0 0 0 5 Cream, light, whipped Dairy 2 Tbsp 15 -5 44 0 0 0 5 Cream, table Dairy 1 Tbsp 15 -5 29 1 0 0 3 Creamer, liquid, light Dairy 1 Tbsp 15 -3 11 1 0 0 1 Creamer, powdered Dairy 1 Tsp 2 -11 11 1 0 0 1 Creamer, powdered, light Dairy 1 Tsp 2 -6 9 1 0 0 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Dulce de leche Dairy 1 ounce 28 -77 89 16 0 2 2 Frozen yogurt, chocolate Dairy 1/2 cup 87 -63 110 19 2 3 3 Frozen yogurt, fat free, sugar free Dairy 1/2 cup 68 -43 71 13 1 3 1 Frozen yogurt, vanilla Dairy 1/2 cup 87 -70 110 19 0 3 3 Ice cream bar, chocolate covered Dairy 1 piece 50 -84 166 12 0 2 12 Ice cream bar, with crunch coating Dairy 1 piece 95 -292 340 35 1 2 24 Ice cream cone, chocolate covered, with nutsDairy 1 piece 96 -160 340 33 1 5 21 Ice cream cookie sandwich Dairy 1 piece 82 -109 197 32 1 3 6 Ice cream sandwich Dairy 1 piece 70 -99 166 26 0 3 6 Ice cream sandwich, light Dairy 1 piece 70 -104 130 28 0 3 2 Ice cream sandwich, light, sugar-free Dairy 1 piece 70 -84 140 30 5 4 2 Ice cream, chocolate Dairy 1/2 cup 66 -63 143 19 1 3 7 Ice cream, chocolate, light Dairy 1/2 cup 68 -67 127 17 1 3 5 Ice cream, chocolate, light, sugar free Dairy 1/2 cup 72 -77 125 19 1 3 4 Ice cream, chocolate, premium Dairy 1/2 cup 75 -52 188 15 1 4 13 Ice cream, soft serve, chocolate Dairy 1/2 cup 86 -63 191 19 1 4 11 Ice cream, soft serve, vanilla Dairy 1/2 cup 86 -64 191 19 1 4 11 Ice cream, soft serve, vanilla, light Dairy 1/2 cup 88 -66 111 19 0 4 2 Ice cream, soft-serve, chocolate, light Dairy 1/2 cup 88 -65 124 20 0 3 3 Ice cream, vanilla Dairy 1/2 cup 66 -59 137 16 0 2 7 Ice cream, vanilla, fat free Dairy 1/2 cup 67 -39 92 20 1 3 0 Ice cream, vanilla, light Dairy 1/2 cup 76 -73 137 22 0 4 4 Ice cream, vanilla, light, sugar free Dairy 1/2 cup 68 -61 115 15 0 3 5 Ice cream, vanilla, premium Dairy 1/2 cup 107 -109 266 24 0 4 17 Kefir, plain, lowfat Dairy 1 cup 240 47 98 11 0 9 2 Kefir, strawberry, lowfat Dairy 1 cup 240 23 149 24 0 8 2 Milk, buttermilk, fluid, whole Dairy 1 cup 245 -47 152 12 0 8 8 Milk, chocolate, low fat (1%) Dairy 1 cup 246 -73 175 31 1 8 2

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Milk, chocolate, reduced fat (2%) Dairy 1 cup 246 -74 187 30 2 7 5 Milk, chocolate, whole Dairy 1 cup 246 -92 204 25 2 8 8 Milk, condensed sweetened Dairy 2 Tbsp 38 -91 122 21 0 3 3 Milk, evaporated, fat free Dairy 1/2 cup 128 -9 100 15 0 10 0 Milk, evaporated, whole Dairy 1/2 cup 126 -49 169 13 0 9 10 Milk, fat free (skim) Dairy 1 cup 246 -14 84 12 0 8 0 Milk, goat Dairy 1 cup 244 -57 168 11 0 9 10 Milk, indian buffalo Dairy 1 cup 246 -94 239 13 0 9 17 Milk, low fat (1%) Dairy 1 cup 246 -24 103 12 0 8 2 Milk, powdered, fat free Dairy 1/3 cup 23 -42 83 12 0 8 0 Milk, powdered, whole Dairy 1/3 cup 23 -31 114 9 0 6 6 Milk, reduced fat (2%) Dairy 1 cup 246 -36 123 12 0 8 5 Milk, sheep Dairy 1 cup 246 -94 266 13 0 15 17 Milk, whole Dairy 1 cup 246 -46 150 12 0 8 8 Milkshake, chocolate Dairy 1 cup 224 -173 267 47 1 7 6 Milkshake, vanilla Dairy 1 cup 224 -145 251 40 0 9 7 Sour cream Dairy 2 Tbsp 24 -16 46 1 0 0 5 Sour cream, fat free Dairy 2 Tbsp 28 -9 21 4 0 1 0 Sour cream, reduced fat Dairy 2 Tbsp 30 -9 41 1 0 1 4 Whipped topping Dairy 2 Tbsp 6 -4 15 1 0 0 1 Whipped topping, fat free Dairy 2 Tbsp 6 -5 9 2 0 0 0 Whipped topping, low fat Dairy 2 Tbsp 6 -11 13 1 0 0 1 Yogurt, fat free, chocolate Dairy 1 cup 224 -167 251 53 3 8 0 Yogurt, fat free, fruit Dairy 1 cup 226 -144 215 43 0 10 0 Yogurt, fat free, plain Dairy 1 cup 226 -55 127 17 0 13 0 Yogurt, fat free, vanilla Dairy 1 cup 224 -59 96 17 0 9 0 Yogurt, Greek, berry (Chobani) Dairy 1 cup 224 -99 217 29 0 17 4 Yogurt, Greek, fat free, strawberry (Chobani)Dairy 1 cup 226 -80 181 26 2 18 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Yogurt, Greek, fat free, strawberry (Oikos) Dairy 1 cup 226 -82 190 28 1 18 0 Yogurt, Greek, fat free, vanilla (Chobani) Dairy 1 cup 226 -57 160 18 1 20 0 Yogurt, Greek, fat free, vanilla (Oikos) Dairy 1 cup 226 -94 192 29 1 18 0 Yogurt, Greek, plain, fat free Dairy 1 cup 224 -30 132 8 0 23 1 Yogurt, Greek, plain, lowfat Dairy 1 cup 226 7 165 9 0 22 4 Yogurt, Greek, plain, whole milk Dairy 1 cup 226 -35 219 9 0 20 11 Yogurt, low fat, fruit Dairy 1 cup 226 -145 224 42 0 9 3 Yogurt, low fat, low sugar Dairy 1 cup 226 -75 237 42 0 11 3 Yogurt, low fat, plain Dairy 1 cup 226 -58 142 16 0 12 4 Yogurt, low fat, vanilla Dairy 1 cup 226 -100 192 31 0 11 3 Yogurt, soy Dairy 1 cup 246 -125 231 39 0 9 4 Yogurt, whole milk, plain Dairy 1 cup 226 -57 138 11 0 8 7 Abalone, fried Seafood 3 ounces 85 23 161 9 0 17 6 Abalone, raw Seafood 3 ounces 85 34 89 5 0 15 1 Anchovy, canned in oil, drained Seafood 3 ounces 85 873 179 0 0 25 8 Anchovy, raw Seafood 3 ounces 85 598 111 0 0 17 4 Bass, fresh water, raw Seafood 3 ounces 85 139 97 0 0 16 3 Bass, freshwater, baked Seafood 3 ounces 85 177 124 0 0 21 4 Bass, striped, baked Seafood 3 ounces 85 428 105 0 0 19 3 Bass, striped, raw Seafood 3 ounces 85 335 82 0 0 15 2 Bluefish, baked Seafood 3 ounces 85 469 135 0 0 22 5 Bluefish, raw Seafood 3 ounces 85 370 105 0 0 17 4 Burbot, baked Seafood 3 ounces 85 -4 98 0 0 21 1 Burbot, raw Seafood 3 ounces 85 -3 77 0 0 16 1 Butterfish, raw Seafood 3 ounces 85 38 124 0 0 15 7 Carp, baked Seafood 3 ounces 85 49 138 0 0 19 6 Carp, raw Seafood 3 ounces 85 40 108 0 0 15 5 Catfish, breaded and fried Seafood 3 ounces 85 45 195 7 1 15 11

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Catfish, farmed, baked Seafood 3 ounces 85 10 122 0 0 16 6 Catfish, farmed, raw Seafood 3 ounces 85 8 101 0 0 13 5 Catfish, wild, baked Seafood 3 ounces 85 42 89 0 0 16 2 Catfish, wild, raw Seafood 3 ounces 85 35 81 0 0 14 2 Caviar, black and red Seafood 3 ounces 85 2263 224 3 0 21 15 Cisco, raw Seafood 3 ounces 85 112 83 0 0 16 2 Cisco, smoked Seafood 3 ounces 85 510 150 0 0 14 10 Clam, breaded and fried Seafood 3 ounces 85 65 172 9 0 12 9 Clams, canned, drained Seafood 3 ounces 85 114 121 5 0 21 1 Clams, raw Seafood 3 ounces 85 63 73 3 0 12 1 Clams, steamed Seafood 3 ounces 85 203 126 4 0 22 2 Cod, Atlantic, baked Seafood 3 ounces 85 72 89 0 0 19 1 Cod, Atlantic, canned Seafood 3 ounces 85 72 89 0 0 19 1 Cod, Atlantic, dried and salted Seafood 3 ounces 85 235 247 0 0 53 2 Cod, Atlantic, raw Seafood 3 ounces 85 83 70 0 0 15 1 Cod, Pacific, baked Seafood 3 ounces 85 79 72 0 0 16 0 Cod, Pacific, raw Seafood 3 ounces 85 64 59 0 0 13 0 Conch, baked or broiled Seafood 3 ounces 85 7 111 1 0 22 1 Crab cakes Seafood 3 ounces 85 149 132 0 0 17 6 Crab, blue, canned Seafood 3 ounces 85 88 71 0 0 15 1 Crab, blue, raw Seafood 3 ounces 85 115 74 0 0 15 1 Crab, blue, steamed Seafood 3 ounces 85 88 71 0 0 15 1 Crab, dungeness, raw Seafood 3 ounces 85 164 73 1 0 15 1 Crab, dungeness, steamed Seafood 3 ounces 85 211 94 1 0 19 1 Crab, imitation Seafood 3 ounces 85 -18 81 13 0 6 0 Crab, king, raw Seafood 3 ounces 85 61 71 0 0 16 1 Crab, king, steamed Seafood 3 ounces 85 199 82 0 0 16 1 Crab, queen, raw Seafood 3 ounces 85 178 77 0 0 16 1

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Crab, queen, steamed Seafood 3 ounces 85 224 98 0 0 20 1 Crayfish, farmed, raw Seafood 3 ounces 85 47 61 0 0 13 1 Crayfish, farmed, steamed Seafood 3 ounces 85 46 74 0 0 15 1 Crayfish, wild, raw Seafood 3 ounces 85 56 65 0 0 14 1 Crayfish, wild, steamed Seafood 3 ounces 85 61 70 0 0 14 1 Croaker, Atlantic, breaded, fried Seafood 3 ounces 85 16 188 6 0 15 11 Croaker, Atlantic, raw Seafood 3 ounces 85 43 88 0 0 15 3 Cusk, baked Seafood 3 ounces 85 40 95 0 0 21 1 Cusk, raw Seafood 3 ounces 85 32 74 0 0 16 1 Cuttlefish, raw Seafood 3 ounces 85 80 67 1 0 14 1 Cuttlefish, steamed Seafood 3 ounces 85 169 134 1 0 28 1 Drum, freshwater, baked Seafood 3 ounces 85 61 130 0 0 19 5 Drum, freshwater, raw Seafood 3 ounces 85 49 101 0 0 15 4 Eel, baked Seafood 3 ounces 85 233 201 0 0 20 13 Eel, raw Seafood 3 ounces 85 227 156 0 0 16 10 Fish sticks, frozen Seafood 3 ounces 85 -60 235 18 1 9 14 Flatfish (flounder and sole), baked Seafood 3 ounces 85 132 73 0 0 13 2 Flatfish (flounder and sole), raw Seafood 3 ounces 85 108 60 0 0 11 2 Frog legs, raw Seafood 3 ounces 85 6 62 0 0 14 0 Gefiltefish, sweet recipe Seafood 3 ounces 85 38 71 6 0 8 1 Grouper, baked Seafood 3 ounces 85 96 100 0 0 21 1 Grouper, raw Seafood 3 ounces 85 107 78 0 0 16 1 Haddock, baked Seafood 3 ounces 85 85 77 0 0 17 0 Haddock, raw Seafood 3 ounces 85 70 63 0 0 14 0 Haddock, smoked Seafood 3 ounces 85 111 99 0 0 21 1 Halibut, baked Seafood 3 ounces 85 129 94 0 0 19 1 Halibut, Greenland, baked Seafood 3 ounces 85 501 203 0 0 16 15 Halibut, Greenland, raw Seafood 3 ounces 85 391 158 0 0 12 12

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Halibut, raw Seafood 3 ounces 85 107 77 0 0 16 1 Herring, Atlantic, baked Seafood 3 ounces 85 804 173 0 0 20 10 Herring, Atlantic, kippered Seafood 3 ounces 85 864 184 0 0 21 11 Herring, Atlantic, pickled Seafood 3 ounces 85 697 223 8 0 12 15 Herring, Atlantic, raw Seafood 3 ounces 85 630 134 0 0 15 8 Herring, Pacific, baked Seafood 3 ounces 85 822 213 0 0 18 15 Herring, Pacific, raw Seafood 3 ounces 85 645 166 0 0 14 12 Jellyfish, salted Seafood 3 ounces 85 92 31 0 0 5 1 Ling, baked Seafood 3 ounces 85 45 94 0 0 21 1 Ling, raw Seafood 3 ounces 85 36 74 0 0 16 1 Lingcod, baked Seafood 3 ounces 85 94 93 0 0 19 1 Lingcod, raw Seafood 3 ounces 85 36 72 0 0 15 1 Lobster, northern, raw Seafood 3 ounces 85 102 65 0 0 14 1 Lobster, northern, steamed Seafood 3 ounces 85 117 76 0 0 16 1 Lobster, spiny, raw Seafood 3 ounces 85 50 95 2 0 18 1 Lobster, spiny, steamed Seafood 3 ounces 85 68 122 3 0 22 2 Mackerel, Atlantic, baked Seafood 3 ounces 85 521 223 0 0 20 15 Mackerel, Atlantic, raw Seafood 3 ounces 85 821 174 0 0 16 12 Mackerel, canned, drained Seafood 3 ounces 85 493 133 0 0 20 5 Mackerel, king, baked Seafood 3 ounces 85 269 114 0 0 22 2 Mackerel, king, raw Seafood 3 ounces 85 216 89 0 0 17 2 Mackerel, Pacific and jack, baked Seafood 3 ounces 85 688 171 0 0 22 9 Mackerel, Pacific and jack, raw Seafood 3 ounces 85 538 134 0 0 17 7 Mackerel, salted Seafood 3 ounces 85 1673 259 0 0 16 21 Mackerel, Spanish, baked Seafood 3 ounces 85 403 134 0 0 20 5 Mackerel, Spanish, raw Seafood 3 ounces 85 423 118 0 0 16 5 Mahimahi, baked Seafood 3 ounces 85 101 93 0 0 20 1 Mahimahi, raw Seafood 3 ounces 85 80 72 0 0 16 1

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Monkfish, raw Seafood 3 ounces 85 31 65 0 0 12 1 Mullet, striped, baked Seafood 3 ounces 85 92 128 0 0 21 4 Mullet, striped, raw Seafood 3 ounces 85 84 99 0 0 16 3 Mussels, blue, raw Seafood 3 ounces 85 159 73 3 0 10 2 Mussels, blue, steamed Seafood 3 ounces 85 287 146 6 0 20 4 Ocean perch, baked Seafood 3 ounces 85 127 82 0 0 16 2 Ocean perch, raw Seafood 3 ounces 85 105 67 0 0 13 1 Octopus, raw Seafood 3 ounces 85 77 70 2 0 13 1 Octopus, steamed Seafood 3 ounces 85 163 139 4 0 25 2 Oysters, canned Seafood 3 ounces 85 274 58 3 0 6 2 Oysters, eastern, breaded, fried Seafood 3 ounces 85 265 169 10 0 7 11 Oysters, eastern, farmed, baked Seafood 3 ounces 85 307 67 6 0 6 2 Oysters, eastern, farmed, raw Seafood 3 ounces 85 272 50 5 0 4 1 Oysters, eastern, wild, baked Seafood 3 ounces 85 294 67 4 0 8 2 Oysters, eastern, wild, raw Seafood 3 ounces 85 222 43 2 0 5 1 Oysters, eastern, wild, steamed Seafood 3 ounces 85 351 87 5 0 10 3 Oysters, Pacific, raw Seafood 3 ounces 85 350 69 4 0 8 2 Oysters, Pacific, steamed Seafood 3 ounces 85 704 139 8 0 16 4 Perch, baked Seafood 3 ounces 85 91 99 0 0 21 1 Perch, raw Seafood 3 ounces 85 72 77 0 0 16 1 Pike, northern, baked Seafood 3 ounces 85 49 96 0 0 21 1 Pike, northern, raw Seafood 3 ounces 85 40 75 0 0 16 1 Pike, walleye, baked Seafood 3 ounces 85 118 101 0 0 21 1 Pike, walleye, raw Seafood 3 ounces 85 93 79 0 0 16 1 Pollock, Atlantic, baked Seafood 3 ounces 85 226 100 0 0 21 1 Pollock, Atlantic, raw Seafood 3 ounces 85 177 78 0 0 17 1 Pollock, walleye, baked Seafood 3 ounces 85 214 94 0 0 20 1 Pollock, walleye, raw Seafood 3 ounces 85 75 48 0 0 10 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Pompano, baked Seafood 3 ounces 85 53 179 0 0 20 10 Pompano, raw Seafood 3 ounces 85 45 139 0 0 16 8 Pout, ocean, baked Seafood 3 ounces 85 41 87 0 0 18 1 Pout, ocean, raw Seafood 3 ounces 85 33 67 0 0 14 1 Rockfish, Pacific, baked Seafood 3 ounces 85 178 93 0 0 19 1 Rockfish, Pacific, raw Seafood 3 ounces 85 148 77 0 0 16 1 Roe, baked Seafood 3 ounces 85 1060 173 2 0 24 7 Roe, raw Seafood 3 ounces 85 833 122 1 0 19 5 Roughy, orange, baked Seafood 3 ounces 85 67 89 0 0 19 1 Roughy, orange, raw Seafood 3 ounces 85 56 65 0 0 14 1 Sablefish, baked Seafood 3 ounces 85 703 213 0 0 15 17 Sablefish, raw Seafood 3 ounces 85 552 166 0 0 11 13 Sablefish, smoked Seafood 3 ounces 85 728 218 0 0 15 17 Salmon, Atlantic, farmed, baked Seafood 3 ounces 85 852 175 0 0 19 10 Salmon, Atlantic, farmed, raw Seafood 3 ounces 85 725 177 0 0 17 11 Salmon, Atlantic, wild, baked Seafood 3 ounces 85 492 155 0 0 22 7 Salmon, Atlantic, wild, raw Seafood 3 ounces 85 386 121 0 0 17 5 Salmon, chinook, baked Seafood 3 ounces 85 614 196 0 0 22 11 Salmon, chinook, raw Seafood 3 ounces 85 719 152 0 0 17 9 Salmon, chinook, smoked (lox) Seafood 3 ounces 85 215 99 0 0 16 4 Salmon, chum, baked Seafood 3 ounces 85 338 131 0 0 22 4 Salmon, chum, canned, drained Seafood 3 ounces 85 448 120 0 0 18 5 Salmon, chum, raw Seafood 3 ounces 85 264 102 0 0 17 3 Salmon, coho, farmed, baked Seafood 3 ounces 85 467 151 0 0 21 7 Salmon, coho, farmed, raw Seafood 3 ounces 85 433 136 0 0 18 7 Salmon, coho, wild, baked Seafood 3 ounces 85 450 118 0 0 20 4 Salmon, coho, wild, raw Seafood 3 ounces 85 363 124 0 0 18 5 Salmon, coho, wild, steamed Seafood 3 ounces 85 453 156 0 0 23 6

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Salmon, pink, baked Seafood 3 ounces 85 277 130 0 0 21 4 Salmon, pink, canned Seafood 3 ounces 85 411 110 0 0 17 4 Salmon, pink, canned, drained Seafood 3 ounces 85 446 117 0 0 20 4 Salmon, pink, raw Seafood 3 ounces 85 231 108 0 0 17 4 Salmon, sockeye, baked Seafood 3 ounces 85 508 144 0 0 22 6 Salmon, sockeye, canned, drained Seafood 3 ounces 85 528 142 0 0 20 6 Salmon, sockeye, raw Seafood 3 ounces 85 427 121 0 0 18 5 Sardine, Atlantic, in oil, drained Seafood 3 ounces 85 442 177 0 0 21 10 Sardine, Pacific, in tomato sauce, drainedSeafood 3 ounces 85 351 157 0 0 18 9 Scallops, (bay and sea), steamed Seafood 3 ounces 85 61 94 5 0 17 1 Scallops, breaded and fried Seafood 3 ounces 85 47 184 9 0 15 9 Scallops, imitation Seafood 3 ounces 85 -13 84 9 0 11 0 Scallops, raw Seafood 3 ounces 85 31 59 3 0 10 0 Scup, raw Seafood 3 ounces 85 200 89 0 0 16 2 Sea bass, baked Seafood 3 ounces 85 348 105 0 0 20 2 Sea bass, raw Seafood 3 ounces 85 272 82 0 0 16 2 Sea trout, baked Seafood 3 ounces 85 22 113 0 0 18 4 Sea trout, raw Seafood 3 ounces 85 18 88 0 0 14 3 Shad, raw Seafood 3 ounces 85 928 167 0 0 14 12 Shark, batter-dipped and fried Seafood 3 ounces 85 213 194 5 0 16 12 Shark, raw Seafood 3 ounces 85 292 111 0 0 18 4 Sheepshead, baked Seafood 3 ounces 85 31 107 0 0 22 1 Sheepshead, raw Seafood 3 ounces 85 51 92 0 0 17 2 Shrimp, breaded and fried Seafood 3 ounces 85 40 206 10 0 18 10 Shrimp, canned Seafood 3 ounces 85 219 85 0 0 17 1 Shrimp, imitation Seafood 3 ounces 85 -10 86 8 0 11 1 Shrimp, raw Seafood 3 ounces 85 46 60 1 0 12 1 Shrimp, steamed Seafood 3 ounces 85 95 101 1 0 19 1

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Smelt, rainbow, baked Seafood 3 ounces 85 338 105 0 0 19 3 Smelt, rainbow, raw Seafood 3 ounces 85 265 82 0 0 15 2 Snail, raw Seafood 3 ounces 85 59 77 2 0 14 1 Snapper, baked Seafood 3 ounces 85 136 109 0 0 22 1 Snapper, raw Seafood 3 ounces 85 120 85 0 0 17 1 Spot, baked Seafood 3 ounces 85 232 134 0 0 20 5 Spot, raw Seafood 3 ounces 85 182 105 0 0 16 4 Squid, fried Seafood 3 ounces 85 219 149 7 0 15 6 Squid, raw Seafood 3 ounces 85 203 78 3 0 13 1 Sturgeon, baked Seafood 3 ounces 85 164 115 0 0 18 4 Sturgeon, raw Seafood 3 ounces 85 129 89 0 0 14 3 Sturgeon, smoked Seafood 3 ounces 85 119 147 0 0 27 4 Sucker, white, baked Seafood 3 ounces 85 165 101 0 0 18 3 Sucker, white, raw Seafood 3 ounces 85 130 78 0 0 14 2 Sunfish, baked Seafood 3 ounces 85 -5 97 0 0 21 1 Sunfish, raw Seafood 3 ounces 85 -3 76 0 0 16 1 Surimi Seafood 3 ounces 85 144 84 6 0 13 1 Swordfish, baked Seafood 3 ounces 85 359 146 0 0 20 7 Swordfish, raw Seafood 3 ounces 85 301 122 0 0 17 6 Tilapia, baked Seafood 3 ounces 85 63 109 0 0 22 2 Tilapia, raw Seafood 3 ounces 85 50 82 0 0 17 1 Tilefish, baked Seafood 3 ounces 85 279 125 0 0 21 4 Tilefish, raw Seafood 3 ounces 85 149 82 0 0 15 2 Trout, baked Seafood 3 ounces 85 213 162 0 0 23 7 Trout, rainbow, farmed, baked Seafood 3 ounces 85 354 143 0 0 20 6 Trout, rainbow, farmed, raw Seafood 3 ounces 85 297 120 0 0 17 5 Trout, rainbow, wild, baked Seafood 3 ounces 85 312 128 0 0 19 5 Trout, rainbow, wild, raw Seafood 3 ounces 85 165 101 0 0 17 3

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Trout, raw Seafood 3 ounces 85 168 126 0 0 18 6 Tuna, bluefin, baked Seafood 3 ounces 85 758 156 0 0 25 5 Tuna, bluefin, raw Seafood 3 ounces 85 607 122 0 0 20 4 Tuna, light, in oil, drained Seafood 3 ounces 85 111 168 0 0 25 7 Tuna, light, in water, drained Seafood 3 ounces 85 123 73 0 0 17 1 Tuna, skipjack, fresh, baked Seafood 3 ounces 85 144 112 0 0 24 1 Tuna, skipjack, raw Seafood 3 ounces 85 114 88 0 0 19 1 Tuna, white, in oil, drained Seafood 3 ounces 85 132 158 0 0 23 7 Tuna, white, in water, drained Seafood 3 ounces 85 346 109 0 0 20 3 Tuna, white, in water, no salt, drained Seafood 3 ounces 85 345 109 0 0 20 3 Tuna, yellowfin, baked Seafood 3 ounces 85 116 111 0 0 25 1 Tuna, yellowfin, raw Seafood 3 ounces 85 97 93 0 0 21 0 Turbot, raw Seafood 3 ounces 85 31 81 0 0 14 3 Turtle, green, raw Seafood 3 ounces 85 2 76 0 0 17 0 Whelk, raw Seafood 3 ounces 85 18 116 7 0 20 0 Whelk, steamed Seafood 3 ounces 85 42 234 13 0 41 1 White, fish, smoked Seafood 3 ounces 85 108 92 0 0 20 1 Whitefish, baked Seafood 3 ounces 85 431 146 0 0 21 6 Whitefish, raw Seafood 3 ounces 85 338 114 0 0 16 5 Whiting, baked Seafood 3 ounces 85 230 99 0 0 20 1 Whiting, raw Seafood 3 ounces 85 58 77 0 0 16 1 Wolfish, baked Seafood 3 ounces 85 289 105 0 0 19 3 Wolfish, raw Seafood 3 ounces 85 229 82 0 0 15 2 Bacon, turkey, cooked Poultry 3 ounces 85 -202 325 3 0 25 24 Chicken, breast, batter-fried Poultry 3 ounces 85 -44 221 8 0 21 11 Chicken, breast, BBQ Poultry 3 ounces 85 -1 149 0 0 22 7 Chicken, breast, BBQ, w/o skin Poultry 3 ounces 85 17 122 0 0 24 3 Chicken, breast, boneless, grilled, w/o skinPoultry 3 ounces 85 -45 128 0 0 26 3

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Chicken, breast, boneless, stewed, w/o skinPoultry 3 ounces 85 -41 133 0 0 27 3 Chicken, breast, fried Poultry 3 ounces 85 -40 189 1 0 27 8 Chicken, breast, raw Poultry 3 ounces 85 -14 146 0 0 18 8 Chicken, breast, roasted Poultry 3 ounces 85 -19 167 0 0 25 7 Chicken, breast, rotisserie Poultry 3 ounces 85 3 156 0 0 23 7 Chicken, breast, rotisserie, w/o skin Poultry 3 ounces 85 -18 116 0 0 24 2 Chicken, breast, stewed Poultry 3 ounces 85 -18 156 0 0 23 6 Chicken, dark meat, fried, w/o skin Poultry 3 ounces 85 -92 203 2 0 25 10 Chicken, dark meat, raw, w/o skin Poultry 3 ounces 85 -45 106 0 0 17 4 Chicken, dark meat, roasted, w/o skin Poultry 3 ounces 85 -74 174 0 0 23 8 Chicken, dark meat, stewed, w/o skin Poultry 3 ounces 85 -67 163 0 0 22 8 Chicken, drumstick, batter-fried Poultry 3 ounces 85 -64 228 7 0 19 13 Chicken, drumstick, BBQ Poultry 3 ounces 85 -11 175 0 0 22 10 Chicken, drumstick, BBQ, w/o skin Poultry 3 ounces 85 3 146 0 0 24 6 Chicken, drumstick, fried Poultry 3 ounces 85 -68 208 1 0 23 12 Chicken, drumstick, raw Poultry 3 ounces 85 -75 137 0 0 15 8 Chicken, drumstick, roasted Poultry 3 ounces 85 -56 162 0 0 20 9 Chicken, drumstick, rotisserie Poultry 3 ounces 85 -7 183 0 0 23 10 Chicken, drumstick, rotisserie, w/o skin Poultry 3 ounces 85 10 150 0 0 24 6 Chicken, drumstick, stewed Poultry 3 ounces 85 -52 173 0 0 22 9 Chicken, giblets, fried Poultry 3 ounces 85 -67 235 4 0 28 11 Chicken, giblets, simmered Poultry 3 ounces 85 40 133 0 0 23 4 Chicken, gizzard, raw Poultry 3 ounces 85 -43 80 0 0 15 2 Chicken, gizzard, simmered Poultry 3 ounces 85 -50 131 0 0 26 2 Chicken, ground, cooked Poultry 3 ounces 85 -57 161 0 0 20 9 Chicken, ground, raw Poultry 3 ounces 85 -53 122 0 0 15 7 Chicken, heart, raw Poultry 3 ounces 85 -602 130 1 0 13 8 Chicken, heart, simmered Poultry 3 ounces 85 -501 157 0 0 22 7

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Chicken, leg, batter-fried Poultry 3 ounces 85 -67 232 7 0 19 14 Chicken, leg, fried Poultry 3 ounces 85 -72 216 2 0 23 12 Chicken, leg, raw Poultry 3 ounces 85 -76 182 0 0 14 14 Chicken, leg, roasted Poultry 3 ounces 85 -46 156 0 0 20 8 Chicken, leg, stewed Poultry 3 ounces 85 -59 187 0 0 21 11 Chicken, light meat, fried, w/o skin Poultry 3 ounces 85 -55 163 0 0 28 5 Chicken, light meat, raw, w/o skin Poultry 3 ounces 85 -22 97 0 0 20 1 Chicken, light meat, roasted, w/o skin Poultry 3 ounces 85 -31 147 0 0 26 4 Chicken, light meat, stewed, w/o skin Poultry 3 ounces 85 -25 135 0 0 25 3 Chicken, liver pate, canned Poultry 1 ounce 28 10 57 2 0 4 4 Chicken, liver, pan-fried Poultry 3 ounces 85 -80 146 1 0 22 5 Chicken, liver, raw Poultry 3 ounces 85 53 101 1 0 14 4 Chicken, liver, simmered Poultry 3 ounces 85 -82 142 1 0 21 6 Chicken, nuggets Poultry 3 ounces 85 -6 252 12 2 13 17 Chicken, skin, BBQ Poultry 3 ounces 85 8 321 1 0 13 30 Chicken, skin, rotisserie Poultry 3 ounces 85 -5 345 0 0 15 32 Chicken, tenders, baked Poultry 3 ounces 85 -24 249 14 1 13 15 Chicken, thigh, batter-fried Poultry 3 ounces 85 -70 235 8 0 18 14 Chicken, thigh, BBQ Poultry 3 ounces 85 -9 192 0 0 19 13 Chicken, thigh, BBQ, w/o skin Poultry 3 ounces 85 6 164 0 0 20 9 Chicken, thigh, fried Poultry 3 ounces 85 -83 223 3 0 23 13 Chicken, thigh, raw Poultry 3 ounces 85 -79 188 0 0 14 14 Chicken, thigh, roasted Poultry 3 ounces 85 -53 197 0 0 20 13 Chicken, thigh, rotisserie Poultry 3 ounces 85 -10 198 0 0 19 13 Chicken, thigh, rotisserie, w/o skin Poultry 3 ounces 85 7 167 0 0 20 9 Chicken, thigh, stewed Poultry 3 ounces 85 -59 197 0 0 20 13 Chicken, wing, batter-fried Poultry 3 ounces 85 -73 275 9 0 17 19 Chicken, wing, BBQ Poultry 3 ounces 85 6 218 1 0 20 15

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Chicken, wing, BBQ, w/o skin Poultry 3 ounces 85 9 156 0 0 24 7 Chicken, wing, fried Poultry 3 ounces 85 -85 273 2 0 22 19 Chicken, wing, raw Poultry 3 ounces 85 -47 162 0 0 15 11 Chicken, wing, roasted Poultry 3 ounces 85 -53 216 0 0 20 14 Chicken, wing, rotisserie Poultry 3 ounces 85 1 226 0 0 21 16 Chicken, wing, rotisserie, w/o skin Poultry 3 ounces 85 23 167 0 0 24 8 Chicken, wing, stewed Poultry 3 ounces 85 -64 212 0 0 19 14 Cornish hens, raw Poultry 3 ounces 85 -99 170 0 0 15 12 Cornish hens, raw, w/o skin Poultry 3 ounces 85 -97 99 0 0 17 3 Cornish hens, roasted Poultry 3 ounces 85 -121 220 0 0 19 15 Cornish hens, roasted, w/o skin Poultry 3 ounces 85 -111 114 0 0 20 3 Dove, cooked Poultry 3 ounces 85 -56 181 0 0 20 11 Duck, duckling, roasted Poultry 3 ounces 85 -31 184 0 0 23 10 Duck, liver, raw Poultry 3 ounces 85 164 116 3 0 16 4 Duck, meat and skin, raw Poultry 3 ounces 85 41 343 0 0 10 33 Duck, meat and skin, roasted Poultry 3 ounces 85 39 286 0 0 16 24 Duck, meat, roasted Poultry 3 ounces 85 22 171 0 0 20 10 Egg, duck Poultry 2 ounces 57 -118 105 1 0 7 8 Egg, goose Poultry 2 ounces 57 -99 105 1 0 8 8 Egg, quail Poultry 2 ounces 57 -32 90 0 0 7 6 Egg, substitute, fat free Poultry 2 ounces 57 13 27 1 0 6 0 Egg, turkey Poultry 2 ounces 57 -32 97 1 0 8 7 Egg, white Poultry 2 ounces 57 -2 29 0 0 6 0 Egg, whole Poultry 2 ounces 57 -62 81 0 0 7 5 Egg, whole, omega-3 enriched Poultry 2 ounces 57 -33 68 0 0 7 5 Egg, yolk Poultry 2 ounces 57 -128 183 2 0 9 15 Goose, liver pate (foie gras) Poultry 3 ounces 85 121 393 4 0 10 37 Goose, liver pate, smoked, canned Poultry 1 ounce 28 49 131 1 0 3 12

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Goose, meat and skin, raw Poultry 3 ounces 85 65 315 0 0 13 29 Goose, meat and skin, roasted Poultry 3 ounces 85 43 259 0 0 21 19 Goose, meat, raw Poultry 3 ounces 85 17 137 0 0 19 6 Goose, meat, roasted Poultry 3 ounces 85 22 202 0 0 25 11 Ham, turkey Poultry 3 ounces 85 -57 107 2 0 15 4 Hot dog, chicken Poultry 3 ounces 85 -47 190 2 0 13 14 Hot dog, turkey Poultry 3 ounces 85 -48 190 3 0 10 15 Pastrami, turkey Poultry 3 ounces 85 -97 118 3 0 14 5 Pheasant, cooked Poultry 3 ounces 85 43 203 0 0 28 10 Quail, cooked Poultry 3 ounces 85 -98 193 0 0 21 12 Salami, turkey Poultry 3 ounces 85 -69 146 1 0 16 8 Sausage, turkey, brown-and-serve Poultry 3 ounces 85 -103 173 9 0 14 9 Sausage, turkey, cooked Poultry 3 ounces 85 -109 167 0 0 20 9 Sausage, turkey, raw Poultry 3 ounces 85 -106 132 0 0 16 7 Turkey neck, simmered, w/o skin Poultry 3 ounces 85 -54 138 0 0 19 6 Turkey, breast, deli-sliced Poultry 3 ounces 85 -6 99 3 0 19 1 Turkey, breast, raw Poultry 3 ounces 85 -54 133 0 0 19 6 Turkey, breast, roasted Poultry 3 ounces 85 -104 161 0 0 24 6 Turkey, dark meat, raw, w/o skin Poultry 3 ounces 85 -20 92 0 0 18 2 Turkey, dark meat, roasted, w/o skin Poultry 3 ounces 85 -40 147 0 0 24 5 Turkey, giblets, raw Poultry 3 ounces 85 71 105 0 0 15 4 Turkey, giblets, simmered Poultry 3 ounces 85 56 147 0 0 22 6 Turkey, gizzard, raw Poultry 3 ounces 85 -39 94 0 0 16 3 Turkey, gizzard, simmered Poultry 3 ounces 85 -41 132 0 0 22 4 Turkey, ground, 100% lean, broiled Poultry 3 ounces 85 -36 117 0 0 25 2 Turkey, ground, 100% lean, browned Poultry 3 ounces 85 -43 128 0 0 27 2 Turkey, ground, 100% lean, raw Poultry 3 ounces 85 -38 95 0 0 20 2 Turkey, ground, 85% lean, broiled Poultry 3 ounces 85 -71 212 0 0 22 14

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Turkey, ground, 85% lean, browned Poultry 3 ounces 85 -79 219 0 0 21 15 Turkey, ground, 85% lean, raw Poultry 3 ounces 85 -66 153 0 0 14 11 Turkey, ground, 93% lean, broiled Poultry 3 ounces 85 -113 176 0 0 22 10 Turkey, ground, 93% lean, browned Poultry 3 ounces 85 -110 181 0 0 23 10 Turkey, ground, 93% lean, raw Poultry 3 ounces 85 -71 128 0 0 16 7 Turkey, heart, raw Poultry 3 ounces 85 -136 119 0 0 14 6 Turkey, heart, simmered Poultry 3 ounces 85 -197 148 0 0 21 6 Turkey, leg, raw Poultry 3 ounces 85 -97 122 0 0 17 6 Turkey, leg, roasted Poultry 3 ounces 85 -162 177 0 0 24 8 Turkey, light meat, raw, w/o skin Poultry 3 ounces 85 -17 97 0 0 20 1 Turkey, light meat, roasted, w/o skin Poultry 3 ounces 85 -7 125 0 0 26 2 Turkey, liver, raw Poultry 3 ounces 85 69 109 0 0 16 5 Turkey, liver, simmered Poultry 3 ounces 85 8 161 0 0 23 7 Turkey, neck, raw, w/o skin Poultry 3 ounces 85 -45 106 0 0 14 5 Turkey, smoked Poultry 3 ounces 85 -136 145 0 0 25 4 Turkey, wing, raw Poultry 3 ounces 85 -54 167 0 0 17 10 Turkey, wing, roasted Poultry 3 ounces 85 -103 195 0 0 23 11 Antelope, raw Meat 3 ounces 85 -95 97 0 0 19 2 Antelope, roasted Meat 3 ounces 85 -125 128 0 0 25 2 Bacon bits, meatless Meat 3 ounces 85 -78 405 24 9 27 22 Bacon raw Meat 3 ounces 85 -87 354 1 0 11 34 Bacon, baked Meat 3 ounces 85 -64 466 1 0 30 37 Bacon, canadian, grilled Meat 3 ounces 85 13 157 1 0 21 7 Bacon, canadian, uncooked Meat 3 ounces 85 -29 94 1 0 17 2 Bacon, meatless Meat 3 ounces 85 -62 264 5 2 9 25 Bacon, microwaved Meat 3 ounces 85 -91 405 0 0 33 29 Bacon, pan-fried Meat 3 ounces 85 -33 460 1 0 31 36 Bear, braised Meat 3 ounces 85 -211 220 0 0 28 11

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Beef, arm pot roast, braised Meat 3 ounces 85 31 257 0 0 26 16 Beef, arm pot roast, raw Meat 3 ounces 85 11 207 0 0 16 15 Beef, blade roast, braised Meat 3 ounces 85 27 290 0 0 23 21 Beef, blade roast, raw Meat 3 ounces 85 10 211 0 0 15 16 Beef, bottom round, raw Meat 3 ounces 85 17 163 0 0 18 10 Beef, bottom round, roasted Meat 3 ounces 85 10 159 0 0 23 7 Beef, brisket, flat half, braised Meat 3 ounces 85 29 246 0 0 24 16 Beef, brisket, flat half, raw Meat 3 ounces 85 4 235 0 0 15 19 Beef, brisket, point half, braised Meat 3 ounces 85 23 297 0 0 21 23 Beef, brisket, point half, raw Meat 3 ounces 85 19 225 0 0 15 18 Beef, brisket, whole, braised Meat 3 ounces 85 15 281 0 0 22 21 Beef, brisket, whole, raw Meat 3 ounces 85 8 213 0 0 16 16 Beef, eye of round roast, roasted Meat 3 ounces 85 23 177 0 0 24 8 Beef, eye of round, raw Meat 3 ounces 85 23 141 0 0 18 7 Beef, filet mignon, broiled Meat 3 ounces 85 -25 179 0 0 26 8 Beef, flank steak, broiled Meat 3 ounces 85 10 163 0 0 24 7 Beef, flank steak, raw Meat 3 ounces 85 8 132 0 0 18 6 Beef, grass-fed, ground, raw Meat 3 ounces 85 4 163 0 0 17 11 Beef, grass-fed, strip steaks, raw Meat 3 ounces 85 24 99 0 0 20 2 Beef, ground, 70% lean, baked Meat 3 ounces 85 2 205 0 0 20 13 Beef, ground, 70% lean, broiled Meat 3 ounces 85 -1 235 0 0 22 16 Beef, ground, 70% lean, browned Meat 3 ounces 85 -1 224 0 0 22 15 Beef, ground, 70% lean, raw Meat 3 ounces 85 -4 282 0 0 12 26 Beef, ground, 75% lean, baked Meat 3 ounces 85 1 216 0 0 21 14 Beef, ground, 75% lean, broiled Meat 3 ounces 85 -1 237 0 0 22 16 Beef, ground, 75% lean, browned Meat 3 ounces 85 0 235 0 0 22 15 Beef, ground, 75% lean, raw Meat 3 ounces 85 -4 249 0 0 13 21 Beef, ground, 80% lean, baked Meat 3 ounces 85 1 216 0 0 21 14

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Beef, ground, 80% lean, broiled Meat 3 ounces 85 -2 230 0 0 22 15 Beef, ground, 80% lean, browned Meat 3 ounces 85 0 231 0 0 23 15 Beef, ground, 80% lean, raw Meat 3 ounces 85 -4 216 0 0 15 17 Beef, ground, 85% lean, baked Meat 3 ounces 85 3 198 0 0 22 12 Beef, ground, 85% lean, broiled Meat 3 ounces 85 0 213 0 0 22 13 Beef, ground, 85% lean, browned Meat 3 ounces 85 -1 218 0 0 24 13 Beef, ground, 85% lean, raw Meat 3 ounces 85 -2 183 0 0 16 13 Beef, ground, 90% lean, baked Meat 3 ounces 85 1 182 0 0 23 9 Beef, ground, 90% lean, broiled Meat 3 ounces 85 -5 184 0 0 22 10 Beef, ground, 90% lean, browned Meat 3 ounces 85 -2 196 0 0 24 10 Beef, ground, 90% lean, raw Meat 3 ounces 85 -4 150 0 0 17 9 Beef, ground, 95% lean, baked Meat 3 ounces 85 0 148 0 0 23 5 Beef, ground, 95% lean, broiled Meat 3 ounces 85 -5 148 0 0 22 6 Beef, ground, 95% lean, browned Meat 3 ounces 85 -4 164 0 0 25 6 Beef, ground, 95% lean, raw Meat 3 ounces 85 -3 111 0 0 18 4 Beef, heart, raw Meat 3 ounces 85 -103 95 0 0 15 3 Beef, heart, simmered Meat 3 ounces 85 -168 140 0 0 24 4 Beef, inside skirt steak, broiled Meat 3 ounces 85 25 187 0 0 22 10 Beef, kidneys, raw Meat 3 ounces 85 21 84 0 0 15 3 Beef, kidneys, simmered Meat 3 ounces 85 -230 134 0 0 23 4 Beef, liver, braised Meat 3 ounces 85 -43 162 4 0 25 4 Beef, liver, pan-fried Meat 3 ounces 85 46 149 4 0 23 4 Beef, liver, raw Meat 3 ounces 85 180 115 3 0 17 3 Beef, mock tender steak, broiled Meat 3 ounces 85 2 135 0 0 22 5 Beef, outside skirt steak, broiled Meat 3 ounces 85 3 217 0 0 20 15 Beef, porterhouse steak, broiled Meat 3 ounces 85 -11 235 0 0 22 16 Beef, porterhouse steak, raw Meat 3 ounces 85 -10 182 0 0 17 12 Beef, rib eye, broiled Meat 3 ounces 85 -5 212 0 0 23 13

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Beef, rib, large end, broiled Meat 3 ounces 85 2 287 0 0 18 23 Beef, rib, large end, raw Meat 3 ounces 85 3 269 0 0 14 23 Beef, rib, large end, roasted Meat 3 ounces 85 17 302 0 0 20 24 Beef, rib, small end, broiled Meat 3 ounces 85 2 247 0 0 22 17 Beef, rib, small end, raw Meat 3 ounces 85 6 216 0 0 16 16 Beef, rib, small end, roasted Meat 3 ounces 85 23 290 0 0 19 23 Beef, rump steak, grilled Meat 3 ounces 85 13 155 0 0 23 6 Beef, rump steak, raw Meat 3 ounces 85 -9 121 0 0 18 5 Beef, shoulder medallion, grilled Meat 3 ounces 85 -6 150 0 0 22 6 Beef, shoulder medallion, raw Meat 3 ounces 85 -10 122 0 0 17 5 Beef, shoulder roast, roasted Meat 3 ounces 85 26 176 0 0 22 9 Beef, shoulder steak, braised Meat 3 ounces 85 10 149 0 0 24 5 Beef, t-bone steak, broiled Meat 3 ounces 85 -16 246 0 0 21 17 Beef, t-bone steak, raw Meat 3 ounces 85 -12 190 0 0 17 13 Beef, tenderloin, broiled Meat 3 ounces 85 8 227 0 0 22 15 Beef, tenderloin, raw Meat 3 ounces 85 6 210 0 0 17 15 Beef, tenderloin, roasted Meat 3 ounces 85 -8 275 0 0 20 21 Beef, thymus, braised Meat 3 ounces 85 14 271 0 0 19 21 Beef, thymus, raw Meat 3 ounces 85 17 201 0 0 10 17 Beef, tip round roast, roasted Meat 3 ounces 85 21 186 0 0 23 10 Beef, tip round, raw Meat 3 ounces 85 17 161 0 0 17 10 Beef, tongue, raw Meat 3 ounces 85 -265 190 3 0 13 14 Beef, tongue, simmered Meat 3 ounces 85 -17 241 0 0 16 19 Beef, top blade roast, broiled Meat 3 ounces 85 27 184 0 0 22 10 Beef, top blade steak, grilled Meat 3 ounces 85 10 189 0 0 21 11 Beef, top blade steak, raw Meat 3 ounces 85 -5 150 0 0 16 9 Beef, top loin steak, broiled Meat 3 ounces 85 7 224 0 0 22 14 Beef, top loin, raw Meat 3 ounces 85 12 194 0 0 18 13

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Beef, top round roast, braised Meat 3 ounces 85 16 178 0 0 30 5 Beef, top round roast, broiled Meat 3 ounces 85 1 142 0 0 25 4 Beef, top round steak, broiled Meat 3 ounces 85 27 173 0 0 26 8 Beef, top round, raw Meat 3 ounces 85 24 141 0 0 19 7 Beef, top sirloin, broiled Meat 3 ounces 85 15 207 0 0 23 12 Beef, top sirloin, raw Meat 3 ounces 85 16 171 0 0 17 11 Beef, top sirloin, steak, broiled Meat 3 ounces 85 13 180 0 0 25 8 Beef, tripe, raw Meat 3 ounces 85 -26 72 0 0 10 3 Beef, tripe, simmered Meat 3 ounces 85 -53 80 2 0 10 3 Beef, tri-tip roast, raw Meat 3 ounces 85 5 140 0 0 18 7 Beef, tri-tip roast, roasted Meat 3 ounces 85 10 188 0 0 22 11 Beef, tri-tip steak, broiled Meat 3 ounces 85 -1 225 0 0 25 13 Bison, ground, cooked Meat 3 ounces 85 2 152 0 0 22 7 Bison, ground, raw Meat 3 ounces 85 -19 124 0 0 17 6 Bison, ribeye, broiled Meat 3 ounces 85 21 150 0 0 25 5 Bison, ribeye, raw Meat 3 ounces 85 27 99 0 0 19 2 Bison, shoulder roast, raw Meat 3 ounces 85 25 101 0 0 18 3 Bison, shoulder roast, roasted Meat 3 ounces 85 33 164 0 0 29 5 Bison, top round, broiled Meat 3 ounces 85 23 148 0 0 26 4 Bison, top round, raw Meat 3 ounces 85 26 104 0 0 20 2 Bison, top sirloin steak, broiled Meat 3 ounces 85 22 145 0 0 24 5 Bison, top sirloin, raw Meat 3 ounces 85 29 96 0 0 18 2 Boar, wild, raw Meat 3 ounces 85 -62 104 0 0 18 3 Boar, wild, roasted Meat 3 ounces 85 -73 136 0 0 24 4 Bologna, beef Meat 3 ounces 85 -20 254 4 0 9 22 Bologna, lebanon Meat 3 ounces 85 16 146 0 0 16 9 Bologna, low-fat Meat 3 ounces 85 -9 172 5 0 10 13 Bologna, pork Meat 3 ounces 85 17 210 1 0 13 17

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Bologna, turkey Meat 3 ounces 85 -61 178 4 0 10 14 Bratwurst, pork, cooked Meat 3 ounces 85 -47 283 2 0 12 25 Caribou, raw Meat 3 ounces 85 -78 108 0 0 19 3 Caribou, roasted Meat 3 ounces 85 -101 142 0 0 25 4 Choplets, vegetarian, Worthington Meat 3 ounces 85 -15 88 3 2 16 1 Chorizo Meat 3 ounces 85 -33 387 2 0 20 33 Corned beef, brisket, cooked Meat 3 ounces 85 47 213 0 0 15 16 Corned beef, brisket, raw Meat 3 ounces 85 39 168 0 0 12 13 Deer, ground, browned Meat 3 ounces 85 -60 159 0 0 22 7 Deer, ground, raw Meat 3 ounces 85 -49 133 0 0 19 6 Deer, loin, broiled Meat 3 ounces 85 -4 128 0 0 26 2 Deer, raw Meat 3 ounces 85 -69 102 0 0 20 2 Deer, roasted Meat 3 ounces 85 -99 134 0 0 26 3 Deer, shoulder roast, braised Meat 3 ounces 85 -5 162 0 0 31 3 Deer, tenderloin, broiled Meat 3 ounces 85 1 127 0 0 25 2 Deer, top round, broiled Meat 3 ounces 85 2 129 0 0 27 2 Diced Chik, vegetarian, Worthington Meat 3 ounces 85 -16 68 3 1 12 1 Elk, ground, browned Meat 3 ounces 85 -50 164 0 0 23 7 Elk, ground, raw Meat 3 ounces 85 -50 146 0 0 18 7 Elk, loin, broiled Meat 3 ounces 85 -7 142 0 0 26 3 Elk, raw Meat 3 ounces 85 -65 94 0 0 20 1 Elk, roasted Meat 3 ounces 85 -77 124 0 0 26 2 Elk, round, broiled Meat 3 ounces 85 5 133 0 0 26 2 Elk, tenderloin, broiled Meat 3 ounces 85 -5 138 0 0 26 3 Fish sticks, meatless Meat 3 ounces 85 -25 247 8 5 20 15 Frankfurter, meatless Meat 3 ounces 85 -20 198 7 3 17 12 Goat, raw Meat 3 ounces 85 -29 93 0 0 18 2 Goat, roasted Meat 3 ounces 85 -40 122 0 0 23 3

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Ham Meat 3 ounces 85 -34 105 4 0 13 4 Ham and cheese loaf Meat 3 ounces 85 16 205 3 0 12 16 Ham salad Meat 3 ounces 85 -13 184 9 0 7 13 Ham sliced, regular Meat 3 ounces 85 -22 139 3 1 14 7 Ham, canned Meat 3 ounces 85 29 162 0 0 14 11 Ham, country style Meat 3 ounces 85 -78 166 0 0 24 7 Ham, honey, smoked Meat 3 ounces 85 -16 104 6 0 15 2 Ham, sliced, extra lean Meat 3 ounces 85 13 87 1 0 14 3 Ham, spiral cut, roasted Meat 3 ounces 85 -29 118 1 0 19 4 Ham, steak Meat 3 ounces 85 32 104 0 0 17 4 Ham, with water added Meat 3 ounces 85 -31 158 1 0 17 10 Harvest Burger, Green Giant Meat 3 ounces 85 27 130 7 5 17 4 Headcheese, pork Meat 3 ounces 85 18 133 0 0 12 9 Hot dog, beef Meat 3 ounces 85 10 269 3 0 9 24 Hot dog, beef, low-fat Meat 3 ounces 85 12 196 1 0 10 17 Hot dog, pork Meat 3 ounces 85 -1 229 0 0 11 20 Italian sausage, cooked Meat 3 ounces 85 22 292 4 0 16 23 Italian sausage, raw Meat 3 ounces 85 23 294 1 0 12 27 Knockwurst Meat 3 ounces 85 12 261 3 0 9 24 Lamb, Austr., loin chops, boneless, broiled Meat 3 ounces 85 -21 200 0 0 22 12 Lamb, Austr., loin chops, boneless, raw Meat 3 ounces 85 -48 177 0 0 16 12 Lamb, Australian, foreshank, braised Meat 3 ounces 85 -12 201 0 0 21 12 Lamb, Australian, foreshank, raw Meat 3 ounces 85 -36 166 0 0 16 11 Lamb, Australian, leg, raw Meat 3 ounces 85 -47 183 0 0 16 13 Lamb, Australian, leg, roasted Meat 3 ounces 85 -21 207 0 0 21 13 Lamb, Australian, loin, broiled Meat 3 ounces 85 -18 186 0 0 22 10 Lamb, Australian, loin, raw Meat 3 ounces 85 -40 173 0 0 16 11 Lamb, Australian, rib, raw Meat 3 ounces 85 -78 246 0 0 14 21

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Lamb, Australian, rib, roasted Meat 3 ounces 85 -27 235 0 0 19 17 Lamb, Australian, shoulder, cooked Meat 3 ounces 85 -33 252 0 0 20 18 Lamb, Australian, shoulder, raw Meat 3 ounces 85 -64 218 0 0 14 17 Lamb, domestic, foreshank, braised Meat 3 ounces 85 3 207 0 0 24 11 Lamb, domestic, foreshank, raw Meat 3 ounces 85 -5 171 0 0 16 11 Lamb, domestic, leg, raw Meat 3 ounces 85 -18 178 0 0 16 12 Lamb, domestic, leg, roasted Meat 3 ounces 85 -15 206 0 0 22 12 Lamb, domestic, loin, broiled Meat 3 ounces 85 -29 252 0 0 22 18 Lamb, domestic, loin, raw Meat 3 ounces 85 -43 237 0 0 15 19 Lamb, domestic, loin, roasted Meat 3 ounces 85 -43 247 0 0 20 18 Lamb, domestic, rib, broiled Meat 3 ounces 85 -77 289 0 0 20 23 Lamb, domestic, rib, raw Meat 3 ounces 85 -73 291 0 0 13 26 Lamb, domestic, rib, roasted Meat 3 ounces 85 -53 290 0 0 19 23 Lamb, domestic, shoulder, braised Meat 3 ounces 85 -51 287 0 0 25 20 Lamb, domestic, shoulder, broiled Meat 3 ounces 85 -31 228 0 0 20 16 Lamb, domestic, shoulder, raw Meat 3 ounces 85 -44 207 0 0 15 16 Lamb, domestic, shoulder, roasted Meat 3 ounces 85 -43 229 0 0 19 16 Lamb, ground, broiled Meat 3 ounces 85 -23 241 0 0 21 17 Lamb, ground, raw Meat 3 ounces 85 -49 240 0 0 14 20 Lamb, New Zealand, foreshank, braised Meat 3 ounces 85 -12 219 0 0 23 13 Lamb, New Zealand, foreshank, raw Meat 3 ounces 85 -11 190 0 0 15 14 Lamb, New Zealand, leg, raw Meat 3 ounces 85 -9 171 0 0 16 11 Lamb, New Zealand, leg, roasted Meat 3 ounces 85 -12 199 0 0 22 12 Lamb, New Zealand, loin, broiled Meat 3 ounces 85 -25 252 0 0 21 18 Lamb, New Zealand, loin, raw Meat 3 ounces 85 -23 232 0 0 15 19 Lamb, New Zealand, rib, raw Meat 3 ounces 85 -36 264 0 0 13 23 Lamb, New Zealand, rib, roasted Meat 3 ounces 85 -39 269 0 0 17 22 Lamb, New Zealand, shoulder, braised Meat 3 ounces 85 -32 291 0 0 25 20

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Lamb, New Zealand, shoulder, raw Meat 3 ounces 85 -23 213 0 0 15 17 Liverwurst Meat 3 ounces 85 250 277 2 0 12 24 Meatballs, meatless Meat 3 ounces 85 -20 167 7 4 18 8 Moose, raw Meat 3 ounces 85 -45 87 0 0 19 1 Moose, roasted Meat 3 ounces 85 -50 114 0 0 25 1 Mortadella Meat 3 ounces 85 5 264 3 0 14 22 Multigrain Cutlets, Worthington Meat 3 ounces 85 -10 99 6 4 20 1 Nuggets, meatless, breaded, fried Meat 3 ounces 85 -6 199 7 4 18 11 Olive loaf Meat 3 ounces 85 4 200 8 0 10 14 Pastrami, low-fat Meat 3 ounces 85 22 81 1 0 17 1 Pepperoni Meat 3 ounces 85 -39 420 0 0 19 37 Pickle and pimento loaf Meat 3 ounces 85 7 191 7 1 10 14 Pig's feet Meat 3 ounces 85 -28 119 0 0 10 9 Polish sausage, pork Meat 3 ounces 85 19 277 1 0 12 24 Polish sausage, smoked Meat 3 ounces 85 17 256 2 0 10 23 Pork sausage, cooked Meat 3 ounces 85 -97 276 1 0 16 23 Pork sausage, raw Meat 3 ounces 85 -88 244 1 0 13 21 Pork, chops, center rib (bnless), pan-fried Meat 3 ounces 85 -8 232 0 0 22 15 Pork, chops, center rib (boneless), braised Meat 3 ounces 85 -12 217 0 0 22 13 Pork, chops, center rib (boneless), broiled Meat 3 ounces 85 -1 221 0 0 23 13 Pork, chops, center rib (boneless), raw Meat 3 ounces 85 -45 179 0 0 17 12 Pork, chops, center rib, braised Meat 3 ounces 85 -53 222 0 0 23 14 Pork, chops, center rib, broiled Meat 3 ounces 85 -30 189 0 0 21 11 Pork, chops, center rib, pan-fried Meat 3 ounces 85 -57 218 0 0 23 13 Pork, chops, center rib, raw Meat 3 ounces 85 -17 158 0 0 17 9 Pork, chops, sirloin, braised Meat 3 ounces 85 -50 199 0 0 24 10 Pork, chops, sirloin, broiled Meat 3 ounces 85 -44 189 0 0 23 10 Pork, chops, sirloin, raw Meat 3 ounces 85 -14 143 0 0 17 8

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Pork, chops, top loin (boneless), braised Meat 3 ounces 85 -13 170 0 0 25 7 Pork, chops, top loin (boneless), broiled Meat 3 ounces 85 -18 167 0 0 23 8 Pork, chops, top loin (boneless), pan-fried Meat 3 ounces 85 -23 167 0 0 25 7 Pork, chops, top loin (boneless), raw Meat 3 ounces 85 -16 132 0 0 18 6 Pork, dried Meat 3 ounces 85 34 523 1 0 10 53 Pork, ground, 72% lean, cooked Meat 3 ounces 85 -68 320 1 0 19 27 Pork, ground, 72% lean, raw Meat 3 ounces 85 -62 267 1 0 13 24 Pork, ground, 96% lean, cooked Meat 3 ounces 85 -43 157 0 0 27 5 Pork, ground, 96% lean, raw Meat 3 ounces 85 -39 103 0 0 18 3 Pork, ground, extra lean, crumbles Meat 3 ounces 85 -14 159 0 0 26 6 Pork, ground, lean, cooked Meat 3 ounces 85 -49 256 0 0 23 18 Pork, ground, lean, crumbles Meat 3 ounces 85 -47 246 0 0 23 17 Pork, ground, lean, raw Meat 3 ounces 85 -48 185 0 0 15 14 Pork, hocks, pickled Meat 3 ounces 85 -27 145 0 0 16 9 Pork, leg, raw Meat 3 ounces 85 -44 208 0 0 15 16 Pork, leg, roasted Meat 3 ounces 85 -16 232 0 0 23 15 Pork, loin, blade, braised Meat 3 ounces 85 -48 217 0 0 23 13 Pork, loin, blade, broiled Meat 3 ounces 85 -45 196 0 0 20 12 Pork, loin, blade, pan-fried Meat 3 ounces 85 -58 218 0 0 21 14 Pork, loin, blade, raw Meat 3 ounces 85 -43 165 0 0 17 10 Pork, loin, blade, roasted Meat 3 ounces 85 -28 216 0 0 21 14 Pork, loin, center loin, braised Meat 3 ounces 85 -50 206 0 0 24 11 Pork, loin, center loin, broiled Meat 3 ounces 85 -31 178 0 0 22 9 Pork, loin, center loin, pan-fried Meat 3 ounces 85 -50 202 0 0 23 11 Pork, loin, center loin, raw Meat 3 ounces 85 -12 145 0 0 18 8 Pork, loin, center loin, roasted Meat 3 ounces 85 -20 196 0 0 23 11 Pork, loin, center rib (boneless), roasted Meat 3 ounces 85 -28 214 0 0 23 13 Pork, loin, center rib, roasted Meat 3 ounces 85 -29 211 0 0 23 12

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Pork, loin, sirloin (boneless), roasted Meat 3 ounces 85 -23 163 0 0 25 6 Pork, loin, sirloin, roasted Meat 3 ounces 85 -34 196 0 0 23 11 Pork, loin, top loin (boneless), raw Meat 3 ounces 85 -15 141 0 0 18 7 Pork, loin, top loin (boneless), roasted Meat 3 ounces 85 -17 163 0 0 22 7 Pork, loin, whole, braised Meat 3 ounces 85 6 203 0 0 23 12 Pork, loin, whole, broiled Meat 3 ounces 85 -2 206 0 0 23 12 Pork, loin, whole, raw Meat 3 ounces 85 -35 168 0 0 17 11 Pork, loin, whole, roasted Meat 3 ounces 85 -17 211 0 0 23 12 Pork, ribs, country-style, braised Meat 3 ounces 85 -40 232 0 0 23 15 Pork, ribs, country-style, raw Meat 3 ounces 85 -16 161 0 0 16 10 Pork, ribs, country-style, roasted Meat 3 ounces 85 -46 305 0 0 18 25 Pork, ribs, raw Meat 3 ounces 85 -46 190 0 0 16 14 Pork, ribs, roasted Meat 3 ounces 85 -51 248 0 0 20 18 Pork, ribs, spareribs, braised Meat 3 ounces 85 -51 337 0 0 25 26 Pork, ribs, spareribs, raw Meat 3 ounces 85 -474 235 0 0 13 20 Pork, ribs, spareribs, roasted Meat 3 ounces 85 -64 307 0 0 18 26 Pork, shoulder (boneless), cooked Meat 3 ounces 85 -31 132 0 0 23 4 Pork, shoulder (boneless), raw Meat 3 ounces 85 -22 109 0 0 18 3 Pork, shoulder, arm picnic, braised Meat 3 ounces 85 -57 200 0 0 21 12 Pork, shoulder, arm picnic, raw Meat 3 ounces 85 -54 164 0 0 16 11 Pork, shoulder, arm picnic, roasted Meat 3 ounces 85 -41 269 0 0 20 20 Pork, shoulder, blade roast, broiled Meat 3 ounces 85 -16 220 0 0 22 14 Pork, shoulder, blade roast, roasted Meat 3 ounces 85 -14 229 0 0 20 16 Pork, shoulder, blade steak, braised Meat 3 ounces 85 -42 227 0 0 21 15 Pork, shoulder, blade steak, raw Meat 3 ounces 85 -38 158 0 0 15 11 Pork, shoulder, whole, raw Meat 3 ounces 85 -53 201 0 0 15 15 Pork, shoulder, whole, roasted Meat 3 ounces 85 -24 248 0 0 20 18 Pork, tenderloin, broiled Meat 3 ounces 85 9 171 0 0 25 7

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Pork, tenderloin, peppercorn-flavored Meat 3 ounces 85 -17 94 2 0 15 3 Pork, tenderloin, raw Meat 3 ounces 85 -20 102 0 0 18 3 Pork, tenderloin, roasted Meat 3 ounces 85 -16 125 0 0 22 3 Pork, tenderloin, teriyaki-flavored Meat 3 ounces 85 -20 101 4 0 15 3 Rabbit, wild, raw Meat 3 ounces 85 4 97 0 0 19 2 Rabbit, wild, stewed Meat 3 ounces 85 22 147 0 0 28 3 Salami, beef Meat 3 ounces 85 11 222 2 0 11 19 Salami, hard Meat 3 ounces 85 -94 346 1 0 19 29 Salt pork Meat 3 ounces 85 -50 636 0 0 4 68 Sausage patties Meat 3 ounces 85 -54 261 1 0 19 20 Sausage, meatless Meat 3 ounces 85 -48 218 8 2 16 15 Scrapple Meat 3 ounces 85 67 181 12 0 7 12 Smoked sausage Meat 3 ounces 85 -56 263 1 0 10 24 Soyburger Meat 3 ounces 85 -4 150 12 4 13 5 Summer sausage Meat 3 ounces 85 31 308 3 0 15 26 Veal, breast, boneless, braised Meat 3 ounces 85 -42 226 0 0 23 14 Veal, breast, boneless, raw Meat 3 ounces 85 -33 177 0 0 15 13 Veal, ground, broiled Meat 3 ounces 85 -56 146 0 0 21 6 Veal, ground, raw Meat 3 ounces 85 -61 167 0 0 16 11 Veal, kidneys, braised Meat 3 ounces 85 -70 139 0 0 22 5 Veal, kidneys, raw Meat 3 ounces 85 -36 84 1 0 13 3 Veal, leg, braised Meat 3 ounces 85 -44 179 0 0 31 5 Veal, leg, pan-fried, breaded Meat 3 ounces 85 -61 202 8 0 23 8 Veal, leg, pan-fried, not breaded Meat 3 ounces 85 -38 179 0 0 27 7 Veal, leg, raw Meat 3 ounces 85 -26 99 0 0 18 3 Veal, leg, roasted Meat 3 ounces 85 -32 136 0 0 24 4 Veal, liver, braised Meat 3 ounces 85 54 163 3 0 24 5 Veal, liver, pan-fried Meat 3 ounces 85 31 164 4 0 23 6

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Veal, liver, raw Meat 3 ounces 85 60 119 2 0 17 4 Veal, loin, braised Meat 3 ounces 85 -92 241 0 0 26 15 Veal, loin, raw Meat 3 ounces 85 -18 150 0 0 17 9 Veal, loin, roasted Meat 3 ounces 85 -71 184 0 0 21 10 Veal, rib, braised Meat 3 ounces 85 -112 213 0 0 28 11 Veal, rib, raw Meat 3 ounces 85 -63 138 0 0 16 8 Veal, rib, roasted Meat 3 ounces 85 -75 194 0 0 20 12 Veal, shank, braised Meat 3 ounces 85 -42 162 0 0 27 5 Veal, shank, raw Meat 3 ounces 85 -42 96 0 0 16 3 Veal, shoulder, arm, braised Meat 3 ounces 85 -39 201 0 0 29 9 Veal, shoulder, braised Meat 3 ounces 85 -53 194 0 0 27 9 Veal, shoulder,, raw Meat 3 ounces 85 -40 111 0 0 16 4 Veal, shoulder,, roasted Meat 3 ounces 85 -64 156 0 0 22 7 Veal, sirloin, braised Meat 3 ounces 85 -63 214 0 0 27 11 Veal, sirloin, raw Meat 3 ounces 85 -37 129 0 0 16 7 Veal, sirloin, roasted Meat 3 ounces 85 -52 172 0 0 21 9 Veal, thymus, braised Meat 3 ounces 85 -56 106 0 0 19 3 Veal, thymus, raw Meat 3 ounces 85 -24 86 0 0 15 3 Veal, tongue, braised Meat 3 ounces 85 29 172 0 0 22 9 Veal, tongue, raw Meat 3 ounces 85 2 111 2 0 15 5 Vege-Burger, Loma Linda Meat 3 ounces 85 -6 97 3 2 19 1 Vegetable Skallops, Worthington Meat 3 ounces 85 -15 93 4 3 17 1 Veggie Dog, Morningstar Farms Meat 3 ounces 85 -28 107 10 2 15 1 Vienna sausage Meat 3 ounces 85 20 196 2 0 9 16 Water buffalo, raw Meat 3 ounces 85 -45 84 0 0 17 1 Water buffalo, roasted Meat 3 ounces 85 -67 111 0 0 23 2 Adzuki beans, canned, sweetened Nuts/Beans 1 cup 296 -705 702 163 0 11 0 Adzuki beans, dried Nuts/Beans 1/2 cup 99 -100 326 62 13 20 1

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Adzuki beans, dried, cooked Nuts/Beans 1 cup 230 -91 294 57 17 17 0 Almond butter Nuts/Beans 1/4 cup 64 100 393 12 7 13 36 Almond paste Nuts/Beans 1/4 cup 56 -31 256 27 3 5 16 Almonds, blanched Nuts/Beans 1/4 cup 35 71 207 7 3 7 18 Almonds, dry-roasted Nuts/Beans 1/4 cup 34 66 203 7 4 7 18 Almonds, honey-roasted Nuts/Beans 1/4 cup 36 71 214 10 5 7 18 Almonds, oil-roasted Nuts/Beans 1/4 cup 39 78 237 7 4 8 22 Almonds, raw Nuts/Beans 1/4 cup 36 67 208 8 5 8 18 Baked beans, canned Nuts/Beans 1 cup 253 -108 266 52 14 12 1 Baked beans, canned, vegetarian Nuts/Beans 1 cup 254 -103 239 54 10 12 1 Baked beans, canned, with franks Nuts/Beans 1 cup 259 -32 368 40 18 17 17 Baked beans, canned, with pork Nuts/Beans 1 cup 253 -89 268 51 14 13 4 Black beans, dried Nuts/Beans 1/2 cup 97 -115 331 60 15 21 1 Black beans, dried, cooked Nuts/Beans 1 cup 172 -47 227 41 15 15 1 Black turtle beans, canned Nuts/Beans 1 cup 240 -60 218 40 17 14 1 Black turtle beans, dried Nuts/Beans 1/2 cup 92 -118 312 58 14 20 1 Black turtle beans, dried, cooked Nuts/Beans 1 cup 185 -80 241 45 15 15 1 Black-eyed peas, canned Nuts/Beans 1 cup 240 -69 185 33 8 11 1 Black-eyed peas, canned, with pork Nuts/Beans 1 cup 240 -86 199 40 8 7 4 Black-eyed peas, dried Nuts/Beans 1/2 cup 84 -78 282 50 9 20 1 Black-eyed peas, dried, cooked Nuts/Beans 1 cup 172 -19 200 36 11 13 1 Brazilnuts Nuts/Beans 1/4 cup 33 152 217 4 2 5 22 Butternuts Nuts/Beans 1/4 cup 30 -9 184 4 1 7 17 Cashew butter Nuts/Beans 1/4 cup 64 18 390 19 2 8 34 Cashews, dry-roasted Nuts/Beans 1/4 cup 34 27 195 11 1 5 16 Cashews, oil-roasted Nuts/Beans 1/4 cup 32 25 186 10 1 5 15 Cashews, raw Nuts/Beans 1/4 cup 33 20 182 10 1 6 14 Chestnuts, boiled Nuts/Beans 1/4 cup 39 -36 51 11 0 1 1

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Chestnuts, dried Nuts/Beans 1/4 cup 33 -132 122 26 0 2 1 Chestnuts, raw Nuts/Beans 1/4 cup 30 -50 59 13 0 0 0 Chestnuts, roasted Nuts/Beans 1/4 cup 36 -70 88 19 2 1 1 Chia seeds Nuts/Beans 1 ounce 28 10 138 12 10 5 9 Chili with beans, canned Nuts/Beans 1 cup 256 -34 287 30 11 15 14 Coconut milk, canned Nuts/Beans 1/2 cup 124 -239 244 3 0 3 26 Coconut milk, raw Nuts/Beans 1 cup 240 -492 552 13 5 5 57 Coconut, dried Nuts/Beans 1/4 cup 19 -100 125 4 3 1 12 Coconut, dried, sweetened Nuts/Beans 1/4 cup 19 -77 84 8 1 1 6 Coconut, dried, toasted Nuts/Beans 1/4 cup 19 -104 112 8 0 1 9 Coconut, raw Nuts/Beans 1/4 cup 20 -56 71 3 2 1 7 Cowpeas, dried Nuts/Beans 1/2 cup 84 -69 288 50 9 20 2 Cowpeas, dried, cooked Nuts/Beans 1 cup 171 -54 200 35 6 14 1 Cranberry (roman) beans, canned Nuts/Beans 1 cup 260 -48 216 39 16 14 1 Cranberry (roman) beans, dried Nuts/Beans 1/2 cup 98 -17 328 59 24 23 1 Cranberry (roman) beans, dried, cookedNuts/Beans 1 cup 177 -25 241 43 18 17 1 Fava beans, canned Nuts/Beans 1 cup 256 -71 182 32 9 14 1 Fava beans, dried Nuts/Beans 1/2 cup 75 -34 256 44 19 20 1 Fava beans, dried, cooked Nuts/Beans 1 cup 170 -54 187 33 9 13 1 Flaxseed, ground Nuts/Beans 1/4 cup 28 26 151 8 8 5 12 Flaxseed, whole Nuts/Beans 1/4 cup 42 39 224 12 11 8 18 Garbanzo beans (chickpeas), canned Nuts/Beans 1 cup 240 -82 211 32 11 12 5 Garbanzo beans (chickpeas), canned, drainedNuts/Beans 1 cup 152 -83 211 34 10 11 4 Garbanzo beans (chickpeas), dried Nuts/Beans 1/2 cup 100 -136 378 63 12 20 6 Garbanzo beans (chickpeas), dried, cookedNuts/Beans 1 cup 164 -71 269 45 12 15 4 Ginkgo nuts, canned Nuts/Beans 1/4 cup 39 -14 43 9 4 1 1 Great northern beans, canned Nuts/Beans 1 cup 262 -111 299 55 13 19 1 Great northern beans, dried Nuts/Beans 1/2 cup 92 -73 312 57 19 20 1

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Great northern beans, dried, cooked Nuts/Beans 1 cup 177 -55 209 37 12 15 1 Hazelnuts (filberts) Nuts/Beans 1/4 cup 33 125 207 6 3 5 20 Hemp seed hearts Nuts/Beans 1/4 cup 40 -29 228 4 4 13 17 Hickory nuts Nuts/Beans 1/4 cup 30 31 197 5 2 4 19 Hummus Nuts/Beans 1/2 cup 123 -27 218 25 5 6 11 Hyacinth beans, dried, cooked Nuts/Beans 1 cup 194 -141 227 40 0 16 1 Kidney beans, canned Nuts/Beans 1 cup 256 -74 215 37 11 13 2 Kidney beans, canned, drained Nuts/Beans 1 cup 158 -88 196 34 9 13 2 Kidney beans, dried Nuts/Beans 1/2 cup 92 -54 306 55 23 22 1 Kidney beans, dried, cooked Nuts/Beans 1 cup 177 -60 225 40 11 15 1 Lentils, dried Nuts/Beans 1/2 cup 96 -141 338 61 10 24 1 Lentils, dried, cooked Nuts/Beans 1 cup 198 -15 230 40 16 18 1 Lima beans, canned Nuts/Beans 1 cup 241 -65 190 36 12 12 0 Lima beans, large, dried Nuts/Beans 1/2 cup 89 -99 301 56 17 19 1 Lima beans, large, dried, cooked Nuts/Beans 1 cup 188 -61 216 39 13 15 1 Lima beans, small, dried Nuts/Beans 1/2 cup 101 -101 338 63 21 21 1 Lima beans, small, dried, cooked Nuts/Beans 1 cup 182 -48 229 42 14 15 1 Lupins, dried Nuts/Beans 1/2 cup 90 22 334 36 17 33 9 Lupins, dried, cooked Nuts/Beans 1 cup 166 -16 198 16 5 26 5 Macadamia nuts, dry-roasted Nuts/Beans 1/4 cup 33 159 236 4 3 3 25 Macadamia nuts, raw Nuts/Beans 1/4 cup 33 155 237 5 3 3 25 Miso Nuts/Beans 2 Tbsp 34 -26 68 9 2 4 2 Mixed nuts, dry-roasted Nuts/Beans 1/4 cup 34 61 202 9 3 6 17 Mixed nuts, no peanuts, oil-roasted Nuts/Beans 1/4 cup 35 177 215 8 2 5 20 Mixed nuts, no peanuts, oil-roasted, lessNuts/Beans salt 1/4 cup 35 85 212 9 2 6 18 Mixed nuts, oil-roasted Nuts/Beans 1/4 cup 35 37 212 7 2 7 19 Mixed nuts, oil-roasted, less salt Nuts/Beans 1/4 cup 35 37 212 7 2 7 19 Mung beans, dried Nuts/Beans 1/2 cup 104 -82 361 65 17 25 1

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Mung beans, dried, cooked Nuts/Beans 1 cup 202 -25 212 39 15 14 1 Natto Nuts/Beans 1/2 cup 88 -36 187 13 5 16 10 Navy beans, canned Nuts/Beans 1 cup 262 -108 296 54 13 20 1 Navy beans, dried Nuts/Beans 1/2 cup 104 -122 350 63 16 23 2 Navy beans, dried, cooked Nuts/Beans 1 cup 182 -51 255 47 19 15 1 Peanut butter, crunchy Nuts/Beans 2 Tbsp 32 18 188 7 3 8 16 Peanut butter, reduced fat Nuts/Beans 2 Tbsp 32 -21 166 11 2 8 11 Peanut butter, smooth Nuts/Beans 2 Tbsp 32 13 191 7 2 7 16 Peanut butter, with omega-3 Nuts/Beans 2 Tbsp 32 91 195 5 2 8 17 Peanuts, boiled Nuts/Beans 1/4 cup 45 -5 143 10 4 6 10 Peanuts, dry-roasted Nuts/Beans 1/4 cup 37 41 217 8 3 9 18 Peanuts, oil-roasted Nuts/Beans 1/4 cup 37 9 222 6 3 10 19 Peanuts, raw Nuts/Beans 1/4 cup 37 34 210 6 3 10 18 Peanuts, spanish, oil-roasted Nuts/Beans 1/4 cup 37 5 214 6 3 10 18 Peanuts, spanish, raw Nuts/Beans 1/4 cup 37 1 211 6 4 10 18 Peanuts, valencia, oil-roasted Nuts/Beans 1/4 cup 37 6 218 6 3 10 19 Peanuts, valencia, raw Nuts/Beans 1/4 cup 37 15 211 8 3 9 18 Peanuts, virginia, oil-roasted Nuts/Beans 1/4 cup 37 35 214 7 3 10 18 Peanuts, virginia, raw Nuts/Beans 1/4 cup 37 29 208 6 3 9 18 Pecans, dry-roasted Nuts/Beans 1/4 cup 28 65 201 4 3 3 21 Pecans, oil-roasted Nuts/Beans 1/4 cup 28 45 203 4 3 3 21 Pecans, raw Nuts/Beans 1/4 cup 25 46 173 3 2 2 18 Pigeon peas, dried Nuts/Beans 1/2 cup 103 -134 353 65 15 22 2 Pigeon peas, dried, cooked Nuts/Beans 1 cup 168 -70 203 39 11 11 1 Pine nuts, dried Nuts/Beans 1/4 cup 35 -51 236 5 1 5 24 Pink beans, dried Nuts/Beans 1/2 cup 105 -145 360 67 13 22 1 Pink beans, dried, cooked Nuts/Beans 1 cup 169 -91 252 47 9 15 1 Pinto beans, canned Nuts/Beans 1 cup 240 -87 197 36 11 11 1

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Pinto beans, canned, drained Nuts/Beans 1 cup 169 -87 193 34 9 12 2 Pinto beans, dried Nuts/Beans 1/2 cup 97 -77 337 61 15 21 1 Pinto beans, dried, cooked Nuts/Beans 1 cup 171 -43 245 45 15 15 1 Pistachios, dry-roasted Nuts/Beans 1/4 cup 31 16 175 9 3 6 14 Pistachios, raw Nuts/Beans 1/4 cup 30 19 169 8 3 6 14 Pumpkin seed kernels, dried Nuts/Beans 1/4 cup 32 -68 179 3 2 10 16 Pumpkin seeds, whole, roasted Nuts/Beans 1/4 cup 16 -28 71 9 3 3 3 Refried beans, canned Nuts/Beans 1 cup 238 -79 214 32 9 12 5 Refried beans, canned, fat-free Nuts/Beans 1 cup 231 -45 182 31 11 12 1 Refried beans, canned, vegetarian Nuts/Beans 1 cup 242 -72 201 33 11 13 2 Sesame butter (tahini) Nuts/Beans 1/4 cup 64 -19 375 15 4 12 33 Sesame seeds, hulled Nuts/Beans 1/4 cup 38 -9 240 4 4 8 23 Sesame seeds, unhulled Nuts/Beans 1/4 cup 36 -5 206 8 4 6 18 Small white beans, dried Nuts/Beans 1/2 cup 108 -77 363 67 27 23 1 Small white beans, dried, cooked Nuts/Beans 1 cup 179 -56 254 46 19 16 1 Soybeans, dried Nuts/Beans 1/2 cup 93 -19 415 28 9 34 19 Soybeans, dried, cooked Nuts/Beans 1 cup 172 -44 298 17 10 29 15 Soybeans, dry roasted Nuts/Beans 1 cup 93 -72 419 30 8 37 20 Soybeans, roasted Nuts/Beans 1 cup 172 -83 810 58 30 61 44 Split peas, dried Nuts/Beans 1/2 cup 99 -96 348 63 25 24 1 Split peas, dried, cooked Nuts/Beans 1 cup 196 -68 231 41 16 16 1 Sunflower kernels, dry-roasted Nuts/Beans 1/4 cup 32 -48 186 8 3 6 16 Sunflower kernels, oil-roasted Nuts/Beans 1/4 cup 33 -63 195 8 3 7 17 Sunflower kernels, raw Nuts/Beans 1/4 cup 32 12 187 6 3 7 16 Sunflower seed butter Nuts/Beans 1/4 cup 64 252 395 15 4 11 35 Tempeh Nuts/Beans 1/2 cup 84 -46 162 8 0 16 9 Tofu, firm Nuts/Beans 1/2 cup 126 -22 88 2 1 10 5 Tofu, silken Nuts/Beans 1/2 cup 125 -21 59 2 0 6 3

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Tofu, silken, lite Nuts/Beans 1/2 cup 125 11 51 0 0 9 1 Tofu, silken, lite, firm Nuts/Beans 1/2 cup 125 -24 48 1 0 9 1 Tofu, soft Nuts/Beans 1/2 cup 125 -17 76 2 0 8 5 Tofu, sprouted, extra firm Nuts/Beans 1/2 cup 126 -14 116 3 1 12 6 Walnuts, black Nuts/Beans 1/4 cup 25 -32 155 2 2 6 15 Walnuts, English Nuts/Beans 1/4 cup 25 -34 164 3 2 4 16 White beans, canned Nuts/Beans 1 cup 262 -123 299 56 13 19 1 White beans, dried Nuts/Beans 1/2 cup 101 -111 336 61 15 24 1 White beans, dried, cooked Nuts/Beans 1 cup 179 -94 249 45 11 17 1 Winged beans, dried Nuts/Beans 1/2 cup 91 -26 372 38 24 27 15 Winged beans, dried, cooked Nuts/Beans 1 cup 172 -85 253 26 0 18 10 Yardlong beans, dried Nuts/Beans 1/2 cup 84 -83 291 52 9 20 1 Yardlong beans, dried, cooked Nuts/Beans 1 cup 171 -60 202 36 6 14 1 Yellow beans, dried Nuts/Beans 1/2 cup 98 -63 338 59 25 22 3 Yellow beans, dried, cooked Nuts/Beans 1 cup 177 -70 255 45 18 16 2 Bacon grease Fats/Oils 1 Tbsp 13 -3 117 0 0 0 13 Beef tallow Fats/Oils 1 Tbsp 13 -13 117 0 0 0 13 Butter, light Fats/Oils 1 Tbsp 14 -9 71 0 0 0 8 Butter, salted Fats/Oils 1 Tbsp 14 -20 100 0 0 0 11 Butter, unsalted Fats/Oils 1 Tbsp 14 -25 100 0 0 0 11 Butter, whipped Fats/Oils 1 Tbsp 9 -8 65 0 0 0 7 Chicken fat Fats/Oils 1 Tbsp 13 -16 117 0 0 0 13 Dressing, Bacon and tomato Fats/Oils 2 Tbsp 30 -22 98 1 0 1 11 Dressing, Blue cheese Fats/Oils 2 Tbsp 30 -38 145 1 0 0 15 Dressing, Blue cheese, fat-free Fats/Oils 2 Tbsp 30 -24 35 8 1 0 0 Dressing, Blue cheese, light Fats/Oils 2 Tbsp 30 -13 30 1 0 2 2 Dressing, Buttermilk, light Fats/Oils 2 Tbsp 30 -19 61 6 0 0 4 Dressing, Caesar Fats/Oils 2 Tbsp 30 -41 163 1 0 1 17

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Dressing, Caesar, fat-free Fats/Oils 2 Tbsp 30 -35 39 9 0 0 0 Dressing, Caesar, light Fats/Oils 2 Tbsp 30 -16 33 6 0 0 1 Dressing, Coleslaw Fats/Oils 2 Tbsp 30 -36 117 7 0 0 10 Dressing, Coleslaw, light Fats/Oils 2 Tbsp 30 -36 99 12 0 0 6 Dressing, French Fats/Oils 2 Tbsp 30 -21 137 5 0 0 13 Dressing, French, fat-free Fats/Oils 2 Tbsp 30 -28 40 10 1 0 0 Dressing, French, light Fats/Oils 2 Tbsp 30 -17 67 9 0 0 3 Dressing, Green goddess Fats/Oils 2 Tbsp 30 -27 128 2 0 1 13 Dressing, Honey mustard Fats/Oils 2 Tbsp 30 -35 139 7 0 0 12 Dressing, Honey mustard, fat-free Fats/Oils 2 Tbsp 30 -41 51 12 0 0 0 Dressing, Honey mustard, light Fats/Oils 2 Tbsp 30 -14 62 8 0 0 3 Dressing, Italian Fats/Oils 2 Tbsp 30 -16 72 4 0 0 6 Dressing, Italian, fat-free Fats/Oils 2 Tbsp 30 -6 14 3 0 0 0 Dressing, Italian, light Fats/Oils 2 Tbsp 30 -8 31 3 0 0 2 Dressing, Oil and vinegar Fats/Oils 2 Tbsp 30 -36 135 1 0 0 15 Dressing, Peppercorn Fats/Oils 2 Tbsp 30 -51 169 1 0 0 18 Dressing, Poppyseed, creamy Fats/Oils 2 Tbsp 30 -42 120 7 0 0 10 Dressing, Ranch Fats/Oils 2 Tbsp 30 -40 126 2 0 0 13 Dressing, Ranch, light Fats/Oils 2 Tbsp 30 -18 59 6 0 0 4 Dressing, Russian Fats/Oils 2 Tbsp 30 -41 107 10 0 0 8 Dressing, Russian, light Fats/Oils 2 Tbsp 30 -27 42 8 0 0 1 Dressing, Sesame Fats/Oils 2 Tbsp 30 -36 133 3 0 1 14 Dressing, Sweet and Sour Fats/Oils 2 Tbsp 30 4 5 1 0 0 0 Dressing, Thousand Is. Fats/Oils 2 Tbsp 30 -26 114 4 0 0 11 Dressing, Thousand Is., fat-free Fats/Oils 2 Tbsp 30 -25 40 9 1 0 0 Dressing, Thousand Is., light Fats/Oils 2 Tbsp 30 -2 59 7 0 0 3 Fish oil, cod liver Fats/Oils 1 Tbsp 14 1253 126 0 0 0 14 Fish oil, herring Fats/Oils 1 Tbsp 14 688 126 0 0 0 14

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Fish oil, menhaden Fats/Oils 1 Tbsp 14 1240 126 0 0 0 14 Fish oil, salmon Fats/Oils 1 Tbsp 14 1944 126 0 0 0 14 Fish oil, sardine Fats/Oils 1 Tbsp 14 1107 126 0 0 0 14 Lard Fats/Oils 1 Tbsp 13 -3 117 0 0 0 13 Margarine, Benecol Fats/Oils 1 Tbsp 14 72 69 0 0 0 8 Margarine, Benecol Light Fats/Oils 1 Tbsp 14 62 50 1 0 0 5 Margarine, Smart Balance Light Fats/Oils 1 Tbsp 14 50 47 0 0 0 5 Margarine, Smart Balance Omega Plus Fats/Oils 1 Tbsp 14 33 85 0 0 0 10 Margarine, Smart Balance Regular Fats/Oils 1 Tbsp 14 5 82 0 0 0 9 Margarine, tub Fats/Oils 1 Tbsp 14 45 102 0 0 0 11 Margarine-butter blend Fats/Oils 1 Tbsp 14 11 102 0 0 0 11 Margarine-butter blend, stick, reduced fatFats/Oils 1 Tbsp 14 18 101 0 0 0 11 Margarine-butter blend, tub, reduced fatFats/Oils 1 Tbsp 14 23 63 0 0 0 7 Mayonnaise, cholesterol free Fats/Oils 1 Tbsp 15 -33 103 0 0 0 12 Mayonnaise, imitation Fats/Oils 1 Tbsp 15 -10 35 2 0 0 3 Mayonnaise, imitation, cholesterol free Fats/Oils 1 Tbsp 15 -14 72 2 0 0 7 Mayonnaise, imitation, fat-free Fats/Oils 1 Tbsp 15 -2 13 2 0 0 0 Mayonnaise, light Fats/Oils 1 Tbsp 15 -12 36 1 0 0 3 Mayonnaise, olive oil, light Fats/Oils 1 Tbsp 15 34 54 0 0 0 6 Mayonnaise, Sm. Balance Omega Plus LightFats/Oils 1 Tbsp 15 15 50 1 0 0 5 Mayonnaise, soybean and safflower oil Fats/Oils 1 Tbsp 15 -56 108 0 0 0 12 Mayonnaise, soybean oil (Hellman's) Fats/Oils 1 Tbsp 15 -36 102 0 0 0 11 Mayonnaise, tofu Fats/Oils 1 Tbsp 15 -11 48 0 0 1 5 Oil, almond Fats/Oils 1 Tbsp 14 64 124 0 0 0 14 Oil, apricot kernel Fats/Oils 1 Tbsp 14 34 124 0 0 0 14 Oil, avocado Fats/Oils 1 Tbsp 14 68 124 0 0 0 14 Oil, canola Fats/Oils 1 Tbsp 14 80 124 0 0 0 14 Oil, cocoa butter Fats/Oils 1 Tbsp 14 -40 124 0 0 0 14

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Oil, coconut Fats/Oils 1 Tbsp 14 -115 121 0 0 0 14 Oil, corn Fats/Oils 1 Tbsp 14 -50 126 0 0 0 14 Oil, corn and canola blend Fats/Oils 1 Tbsp 14 56 124 0 0 0 14 Oil, cottonseed Fats/Oils 1 Tbsp 14 -94 124 0 0 0 14 Oil, Enova Fats/Oils 1 Tbsp 14 1 124 0 0 0 14 Oil, flaxseed Fats/Oils 1 Tbsp 14 13 124 0 0 0 14 Oil, grapeseed Fats/Oils 1 Tbsp 14 -87 124 0 0 0 14 Oil, hazelnut Fats/Oils 1 Tbsp 14 87 124 0 0 0 14 Oil, olive Fats/Oils 1 Tbsp 14 74 124 0 0 0 14 Oil, palm Fats/Oils 1 Tbsp 14 -28 124 0 0 0 14 Oil, palm kernel Fats/Oils 1 Tbsp 14 -99 121 0 0 0 14 Oil, peanut Fats/Oils 1 Tbsp 14 -3 124 0 0 0 14 Oil, poppy seed Fats/Oils 1 Tbsp 14 -78 124 0 0 0 14 Oil, rice bran Fats/Oils 1 Tbsp 14 -12 124 0 0 0 14 Oil, safflower, high linoleic (Hollywood) Fats/Oils 1 Tbsp 14 -91 124 0 0 0 14 Oil, safflower, high oleic (Hain) Fats/Oils 1 Tbsp 14 79 124 0 0 0 14 Oil, sesame Fats/Oils 1 Tbsp 14 -21 124 0 0 0 14 Oil, soybean Fats/Oils 1 Tbsp 14 -38 124 0 0 0 14 Oil, sunflower, high oleic Fats/Oils 1 Tbsp 14 101 124 0 0 0 14 Oil, sunflower, linoleic Fats/Oils 1 Tbsp 14 -77 124 0 0 0 14 Oil, walnut Fats/Oils 1 Tbsp 14 -25 124 0 0 0 14 Oil, wheat germ Fats/Oils 1 Tbsp 14 -54 124 0 0 0 14 Shortening, vegetable Fats/Oils 1 Tbsp 15 -27 133 0 0 0 15 Tea seed oil Fats/Oils 1 Tbsp 14 73 117 0 0 0 13 Acorn flour Cereals/Grains 1/3 cup 42 -56 210 23 0 3 13 All-Bran Complete Wheat Flakes Cereals/Grains 1 cup 39 179 128 32 7 4 1 All-Bran, Extra Fiber Cereals/Grains 1/2 cup 26 43 50 20 13 3 1 All-Bran, Original Cereals/Grains 1/2 cup 31 86 81 23 9 4 2

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Alpha-Bits Cereals/Grains 1 cup 30 -7 117 24 2 3 1 Alpha-Bits, with marshmallows Cereals/Grains 1 cup 32 -77 127 28 1 2 1 Amaranth Flakes Cereals/Grains 1 cup 38 -98 134 27 4 6 3 Amaranth, uncooked Cereals/Grains 1/3 cup 64 -173 237 42 4 9 4 Apple Jacks Cereals/Grains 1 cup 28 -51 105 25 3 1 1 Arrowroot flour Cereals/Grains 1/3 cup 43 -191 154 38 1 0 0 Banana Nut Crunch Cereals/Grains 1 cup 59 -50 230 42 7 6 5 Barley flour Cereals/Grains 1/3 cup 49 -138 169 37 5 5 1 Barley malt flour Cereals/Grains 1/3 cup 54 -173 195 42 4 6 1 Barley, hulled Cereals/Grains 1/3 cup 61 -139 216 45 11 8 1 Barley, pearled, cooked Cereals/Grains 1 cup 157 -127 193 44 6 4 1 Barley, pearled, raw Cereals/Grains 1/3 cup 67 -176 236 52 10 7 1 Basic 4 Cereals/Grains 1 cup 55 -133 197 44 4 4 2 Blueberry Morning Cereals/Grains 1 cup 44 -101 174 36 2 3 2 Bran Buds Cereals/Grains 1/2 cup 45 130 116 36 19 4 1 Bran Flakes, generic Cereals/Grains 1 cup 40 28 131 32 7 4 1 Buckwheat Cereals/Grains 1/3 cup 57 -151 196 41 6 8 2 Buckwheat flour Cereals/Grains 1/3 cup 40 -100 134 28 4 5 1 Buckwheat groats, roasted, cooked Cereals/Grains 1 cup 168 -94 155 33 5 6 1 Buckwheat groats, roasted, dry Cereals/Grains 1/3 cup 55 -154 190 41 6 6 1 Bulgur, cooked Cereals/Grains 1 cup 182 -84 151 34 8 6 0 Bulgur, dry Cereals/Grains 1/3 cup 47 -133 161 36 6 6 1 Cap'n Crunch Cereals/Grains 1 cup 36 -43 143 31 1 2 2 Carob flour Cereals/Grains 1/3 cup 34 -72 75 30 14 2 0 Cheerios Cereals/Grains 1 cup 28 45 107 21 3 3 2 Cheerios, Apple Cinnamon Cereals/Grains 1 cup 52 -20 201 42 3 4 3 Cheerios, Frosted Cereals/Grains 1 cup 38 -14 144 31 2 3 2 Cheerios, Honey Nut Cereals/Grains 1 cup 38 21 143 30 3 3 2

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Cheerios, Multi-grain Cereals/Grains 1 cup 28 -11 104 23 2 2 1 Cheerios, Yogurt Burst Cereals/Grains 1 cup 40 -5 160 33 3 3 2 Chex, Corn Cereals/Grains 1 cup 31 0 115 26 2 2 1 Chex, Frosted Cereals/Grains 1 cup 40 -80 146 36 0 1 1 Chex, Honey Nut Cereals/Grains 1 cup 43 -95 161 37 2 3 1 Chex, Multi-bran Cereals/Grains 1 cup 63 -24 214 52 8 5 2 Chex, Rice Cereals/Grains 1 cup 27 -17 101 23 1 2 0 Chex, Wheat Cereals/Grains 1 cup 63 -45 217 52 8 6 1 Chickpea flour Cereals/Grains 1/3 cup 30 -40 116 17 3 7 2 Cinnamon Grahams Cereals/Grains 1 cup 40 -129 151 34 1 2 1 Cinnamon Toast Crunch Cereals/Grains 1 cup 41 22 169 32 3 2 4 Cinnamon Toast Crunch, reduced sugarCereals/Grains 1 cup 38 -24 145 29 4 2 4 Cocoa Krispies Cereals/Grains 1 cup 41 -24 159 36 1 2 1 Cocoa Pebbles Cereals/Grains 1 cup 39 -73 153 33 1 2 2 Complete Oat Bran Flakes Cereals/Grains 1 cup 40 160 140 31 5 4 1 Cookie Crisp Cereals/Grains 1 cup 30 -42 114 25 2 2 1 Corn bran Cereals/Grains 1/3 cup 25 -2 56 21 20 2 0 Corn Flakes Cereals/Grains 1 cup 28 -60 101 24 1 2 0 Corn Flakes, Honey Crunch Cereals/Grains 1 cup 40 -95 154 35 1 3 1 Corn Flakes, reduced sodium Cereals/Grains 1 cup 28 -141 113 25 0 2 0 Corn flour, degermed Cereals/Grains 1/3 cup 42 -186 158 35 1 2 1 Corn flour, masa, white (unenriched) Cereals/Grains 1/3 cup 38 -134 138 29 2 3 1 Corn flour, masa, white, enriched Cereals/Grains 1/3 cup 38 -121 138 29 2 3 1 Corn flour, masa, yellow, enriched Cereals/Grains 1/3 cup 38 -120 138 29 2 3 1 Corn flour, whole-grain, white Cereals/Grains 1/3 cup 39 -135 141 30 3 3 2 Corn flour, whole-grain, yellow Cereals/Grains 1/3 cup 39 -134 141 30 3 3 2 Corn pasta, dry Cereals/Grains 1 ounce 28 -95 101 22 3 2 1 Corn Pops Cereals/Grains 1 cup 30 -66 116 27 3 1 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Cornmeal, degermed, white Cereals/Grains 1/3 cup 53 -198 196 42 2 4 1 Cornmeal, degermed, yellow Cereals/Grains 1/3 cup 53 -196 196 42 2 4 1 Cornmeal, self-rising, white Cereals/Grains 1/3 cup 46 -146 163 34 3 4 1 Cornmeal, self-rising, yellow Cereals/Grains 1/3 cup 46 -145 163 34 3 4 1 Cornmeal, whole-grain, white Cereals/Grains 1/3 cup 41 -141 148 32 3 3 1 Cornmeal, whole-grain, yellow Cereals/Grains 1/3 cup 41 -140 148 32 3 3 1 Cornstarch Cereals/Grains 1/3 cup 43 -218 164 39 0 0 0 Couscous, cooked Cereals/Grains 1 cup 157 -98 176 36 2 6 0 Couscous, dry Cereals/Grains 1/3 cup 58 -223 218 45 3 7 0 Cracklin' Oat Bran Cereals/Grains 1 cup 65 -106 257 46 8 6 9 Cream of Rice, regular, prep'd Cereals/Grains 1 cup 244 -78 127 28 0 2 0 Cream of Wheat, flavored, prep'd Cereals/Grains 1 cup 240 -136 211 46 1 4 1 Cream of Wheat, instant, prep'd Cereals/Grains 1 cup 241 68 149 32 1 4 1 Cream of Wheat, regular, prep'd Cereals/Grains 1 cup 244 -78 127 28 0 2 0 Crispix Cereals/Grains 1 cup 28 -29 105 25 1 2 0 Crispy Brown Rice Cereals/Grains 1 cup 32 -130 124 28 2 2 1 Crunchy Bran Cereals/Grains 1 cup 36 -3 119 30 6 2 1 Curves Fruit & Nut Cereals/Grains 1 cup 49 -72 170 42 5 3 1 Fiber 7 Flakes Cereals/Grains 1 cup 41 -98 145 32 6 6 1 Fiber One Cereals/Grains 1/2 cup 30 -11 60 25 14 2 1 Froot Loops Cereals/Grains 1 cup 28 -54 106 25 3 2 1 Froot Loops, reduced sugar Cereals/Grains 1 cup 22 -49 87 19 1 1 1 Frosted Flakes Cereals/Grains 1 cup 40 -105 148 36 1 2 1 Frosted Flakes, reduced sugar Cereals/Grains 1 cup 40 -78 143 35 4 2 0 Frosted Rice Krispies Cereals/Grains 1 cup 40 -24 154 37 0 2 0 Fruit Harvest, with Berries Cereals/Grains 1 cup 38 -75 134 32 2 2 0 Fruity Pebbles Cereals/Grains 1 cup 36 -61 145 31 0 2 1 Golden Crisp Cereals/Grains 1 cup 36 -41 137 32 2 2 1

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Golden Grahams Cereals/Grains 1 cup 40 -68 150 34 2 2 1 Granola, homemade Cereals/Grains 1/2 cup 61 -92 298 32 5 9 15 Granola, Kellogg's Low Fat Cereals/Grains 1/2 cup 49 -24 191 40 3 4 3 Granola, Kellogg's Low Fat, Raisins Cereals/Grains 1/2 cup 49 -49 187 39 4 4 3 Granola, Nature Valley Low Fat, Fruit Cereals/Grains 1/2 cup 45 -167 171 36 2 4 2 Granola, Quaker 100% Nat. Low Fat, RaisinsCereals/Grains 1/2 cup 27 -90 105 22 3 2 1 Granola, Quaker Oats and Honey Cereals/Grains 1/2 cup 48 -114 202 35 5 5 6 Granola, Sun Country with Almonds Cereals/Grains 1/2 cup 57 -150 266 38 3 7 10 Grape-Nuts Cereals/Grains 1/2 cup 58 -159 212 47 7 6 1 Great Grains, Raisin, Date & Pecan Cereals/Grains 1 cup 74 -101 280 55 7 6 5 Grits, instant, prepared Cereals/Grains 1 cup 219 -111 162 35 2 3 1 Grits, regular, prepared Cereals/Grains 1 cup 242 -102 143 31 1 3 0 Heart to Heart Cereals/Grains 1 cup 44 28 160 35 6 5 2 Honey Bunches of Oats, Almonds Cereals/Grains 1 cup 32 -18 131 25 2 2 2 Honey Bunches of Oats, Honey RoastedCereals/Grains 1 cup 40 -9 160 32 2 3 2 Honey Nut Clusters Cereals/Grains 1 cup 57 -190 213 49 4 4 1 Honey Smacks Cereals/Grains 1 cup 36 -72 137 32 2 2 1 Honeycomb Cereals/Grains 1 cup 32 -66 127 28 1 2 1 Just Right w/ Nuggets Cereals/Grains 1 cup 55 -209 204 46 3 4 1 Just Right, Fruit & Nut Cereals/Grains 1 cup 70 -177 258 58 4 5 2 Kamut, cooked Cereals/Grains 1 cup 172 -90 227 47 7 10 1 Kamut, uncooked Cereals/Grains 1/3 cup 62 -120 209 44 7 9 1 Kashi GoLean Cereals/Grains 1 cup 52 -93 162 35 10 13 1 Kashi GoLean Crunch Cereals/Grains 1 cup 53 -128 195 38 8 9 3 Kashi Good Friends Cereals/Grains 1 cup 53 -129 158 42 12 5 2 Kashi, Puffed Cereals/Grains 1 cup 19 -61 64 15 2 2 0 Kashi, Whole Grain Honey Puffs Cereals/Grains 1 cup 30 -103 105 24 2 3 1 King Vitamin Cereals/Grains 1 cup 31 39 118 26 1 2 1

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Kix Cereals/Grains 1 cup 24 19 86 20 2 2 1 Kix, Berry Cereals/Grains 1 cup 35 -54 132 29 2 2 1 Life Cereals/Grains 1 cup 43 -23 161 33 3 4 2 Life, Cinnamon Cereals/Grains 1 cup 43 -30 161 34 3 4 2 Lucky Charms Cereals/Grains 1 cup 38 21 144 31 2 3 2 Macaroni, cooked, enriched Cereals/Grains 1 cup 134 -119 212 41 2 8 1 Macaroni, dry, enriched Cereals/Grains 1 ounce 28 -82 105 21 1 4 0 Macaroni, vegetable, cooked, enrichedCereals/Grains 1 cup 134 -79 172 36 6 6 0 Macaroni, whole-wheat, cooked Cereals/Grains 1 cup 140 -91 174 37 4 7 1 Maltex, prepared Cereals/Grains 1 cup 249 -92 189 39 2 6 1 Maypo, prepared Cereals/Grains 1 cup 240 -68 170 32 5 6 2 Millet flour Cereals/Grains 1/3 cup 40 -146 153 30 1 4 2 Millet, cooked Cereals/Grains 1 cup 174 -150 207 41 2 6 2 Millet, puffed Cereals/Grains 1 cup 21 -84 74 17 1 3 1 Millet, raw Cereals/Grains 1/3 cup 67 -218 253 49 6 7 3 Mini-Wheats, Frosted Cereals/Grains 1 cup 50 -146 175 42 5 5 1 Muesli (Alpen) Cereals/Grains 1/2 cup 56 -168 197 42 5 6 2 Muesli (Familia) Cereals/Grains 1/2 cup 66 -192 256 49 6 6 4 Muesli, with dried fruit and nuts Cereals/Grains 1/2 cup 43 -100 146 33 3 4 2 Mueslix Cereals/Grains 1 cup 55 -57 195 41 5 5 3 Multigrain hot cereal, dry Cereals/Grains 1/3 cup 26 -68 87 19 3 3 1 Noodles, chow mein Cereals/Grains 1 ounce 28 -75 135 21 1 2 4 Noodles, egg, cooked Cereals/Grains 1 cup 160 -100 221 40 2 7 3 Noodles, egg, dry Cereals/Grains 1 ounce 28 -82 109 20 1 4 1 Noodles, mung bean (cellophane), dryCereals/Grains 1 ounce 28 -127 100 24 0 0 0 Noodles, rice, cooked Cereals/Grains 1 cup 176 -150 190 42 2 3 0 Noodles, rice, dry Cereals/Grains 1/3 cup 19 -81 69 15 0 1 0 Noodles, spinach, cooked Cereals/Grains 1 cup 160 -53 211 39 4 8 3

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Nutrition for Women Oatmeal, preparedCereals/Grains 1 cup 244 90 254 48 4 8 3 Oat Bran Flakes (Health Valley) Cereals/Grains 1 cup 47 -115 179 37 4 5 1 Oat bran, cooked Cereals/Grains 1 cup 219 -43 88 25 6 7 2 Oat bran, raw Cereals/Grains 1/3 cup 31 -24 76 21 5 5 2 Oat flour Cereals/Grains 1/3 cup 40 -103 162 26 3 6 4 Oatmeal Crisp, Almond Cereals/Grains 1 cup 60 -194 234 47 5 6 4 Oatmeal Crisp, Apple Cinnamon Cereals/Grains 1 cup 55 -106 210 46 4 4 2 Oatmeal Crisp, Raisin Cereals/Grains 1 cup 62 -220 231 50 5 5 2 Oatmeal Squares Cereals/Grains 1 cup 56 -52 212 44 5 6 3 Oatmeal Squares, cinnamon Cereals/Grains 1 cup 60 -56 227 47 5 7 3 Oatmeal, instant, dry Cereals/Grains 1/3 cup 28 -23 103 20 3 3 2 Oatmeal, instant, flavored, prep'd Cereals/Grains 1 cup 206 -106 208 41 4 5 3 Oatmeal, instant, prep'd Cereals/Grains 1 cup 235 16 160 27 4 6 3 Oatmeal, multigrain, prep'd Cereals/Grains 1 cup 234 -94 143 32 5 5 1 Oatmeal, regular, dry Cereals/Grains 1/3 cup 27 -69 102 18 3 4 2 Oatmeal, regular, prep'd Cereals/Grains 1 cup 234 -84 166 28 4 6 4 Oats, whole grain Cereals/Grains 1/3 cup 52 -137 202 34 6 9 4 Optimum (Nature's Path) Cereals/Grains 1 cup 55 -34 190 40 10 8 3 Optimum Slim (Nature's Path) Cereals/Grains 1 cup 55 -97 180 38 11 9 3 Organic Promise, Autumn Wheat Cereals/Grains 1 cup 54 -152 183 43 6 6 1 Pasta, brown rice, cooked Cereals/Grains 1 cup 153 -136 211 49 3 5 3 Pasta, corn and quinoa, cooked Cereals/Grains 1 cup 132 -141 201 41 4 4 3 Pasta, corn and rice, cooked Cereals/Grains 1 cup 141 -227 252 54 2 5 1 Pasta, corn, cooked Cereals/Grains 1 cup 140 -120 176 39 7 4 1 Peanut flour, defatted Cereals/Grains 1/3 cup 40 -1 131 14 6 21 0 Peanut flour, low fat Cereals/Grains 1/3 cup 40 2 171 13 6 14 9 Post 100% Bran Cereals/Grains 1/2 cup 42 -6 121 33 12 5 1 Potato flour Cereals/Grains 1/3 cup 53 -213 189 44 3 4 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Product 19 Cereals/Grains 1 cup 30 97 112 25 1 3 0 Puffed Rice Cereals/Grains 1 cup 14 -61 54 12 0 1 0 Puffed Wheat Cereals/Grains 1 cup 12 -25 44 9 1 2 0 Quaker Oat Bran Cereal Cereals/Grains 1 cup 45 -28 167 34 5 6 2 Quinoa, uncooked Cereals/Grains 1/3 cup 57 -127 210 37 4 8 3 Quisp Cereals/Grains 1 cup 27 -35 110 23 1 1 2 Raisin Bran Cereals/Grains 1 cup 59 -87 191 47 8 4 1 Raisin Bran Crunch Cereals/Grains 1 cup 53 -151 188 45 4 3 1 Raisin Nut Bran Cereals/Grains 1 cup 65 -198 239 53 6 5 3 Rice bran Cereals/Grains 1/3 cup 39 -13 123 19 8 5 8 Rice flour, brown Cereals/Grains 1/3 cup 53 -199 192 41 2 4 1 Rice flour, white Cereals/Grains 1/3 cup 53 -222 194 42 1 3 1 Rice Krispies Cereals/Grains 1 cup 26 5 99 22 0 2 1 Rice, brown, long-grain, cooked Cereals/Grains 1 cup 195 -143 216 45 4 5 2 Rice, brown, long-grain, dry Cereals/Grains 1/3 cup 62 -231 229 48 2 5 2 Rice, brown, med-grain, cooked Cereals/Grains 1 cup 195 -162 218 46 4 5 2 Rice, brown, med-grain, dry Cereals/Grains 1/3 cup 63 -242 228 48 2 5 2 Rice, white, glutinous, cooked Cereals/Grains 1 cup 174 -125 169 37 2 4 0 Rice, white, glutinous, dry Cereals/Grains 1/3 cup 62 -264 229 51 2 4 0 Rice, white, long-grain, cooked Cereals/Grains 1 cup 158 -153 205 45 1 4 0 Rice, white, long-grain, dry Cereals/Grains 1/3 cup 62 -236 226 50 1 4 0 Rice, white, long-grain, instant, cookedCereals/Grains 1 cup 165 -144 205 44 1 4 1 Rice, white, long-grain, instant, dry Cereals/Grains 1/3 cup 32 -118 122 26 1 3 0 Rice, white, med-grain, cooked Cereals/Grains 1 cup 186 -184 242 53 1 4 0 Rice, white, med-grain, dry Cereals/Grains 1/3 cup 65 -244 234 52 1 4 0 Rice, white, short-grain, cooked Cereals/Grains 1 cup 186 -188 242 53 0 4 0 Rice, white, short-grain, dry Cereals/Grains 1/3 cup 67 -244 240 53 2 4 0 Roman Meal, prepared Cereals/Grains 1 cup 241 -80 147 33 8 7 1

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Rye flour, dark Cereals/Grains 1/3 cup 43 -65 140 30 10 7 1 Rye flour, light Cereals/Grains 1/3 cup 34 -114 121 26 3 3 0 Rye flour, medium Cereals/Grains 1/3 cup 34 -99 119 26 4 4 1 Rye, whole grain Cereals/Grains 1/3 cup 56 -145 189 42 8 6 1 Semolina flour, enriched Cereals/Grains 1/3 cup 56 -145 202 41 2 7 1 Sesame seed flour Cereals/Grains 1/3 cup 53 -68 202 19 0 21 6 Shredded Wheat Cereals/Grains 1 cup 49 -156 165 39 6 6 1 Shredded Wheat n' Bran, spoon-size Cereals/Grains 1 cup 59 -188 200 48 9 6 1 Shredded Wheat, Honey Nut Cereals/Grains 1 cup 52 -157 194 43 6 4 2 Smart Start Cereals/Grains 1 cup 50 38 186 44 3 4 1 Sorghum flour, whole grain Cereals/Grains 1/3 cup 40 -142 144 31 3 3 1 Soy flour, full-fat Cereals/Grains 1/3 cup 30 -17 131 11 3 10 6 Soy flour, low-fat Cereals/Grains 1/3 cup 30 7 113 10 5 14 3 Soy flour, roasted, full-fat Cereals/Grains 1/3 cup 30 -23 132 10 3 10 7 Soy pasta, dry Cereals/Grains 1 ounce 28 -100 94 23 1 0 0 Spaghetti, cooked Cereals/Grains 1 cup 140 -124 221 43 3 8 1 Spaghetti, dry Cereals/Grains 1 ounce 28 -82 105 21 1 4 0 Spaghetti, spinach, cooked Cereals/Grains 1 cup 140 -117 182 37 0 6 1 Spaghetti, spinach, dry Cereals/Grains 1 ounce 28 -65 105 21 3 4 0 Spaghetti, whole-wheat, cooked Cereals/Grains 1 cup 140 -82 174 37 6 7 1 Spaghetti, whole-wheat, dry Cereals/Grains 1 ounce 28 -83 99 21 0 4 0 Special K Cereals/Grains 1 cup 31 54 117 23 0 6 1 Special K, Chocolate Cereals/Grains 1 cup 40 -33 152 32 4 3 3 Special K, Fruit & Yogurt Cereals/Grains 1 cup 43 -39 158 37 3 3 1 Special K, Protein Plus Cereals/Grains 1 cup 42 -43 151 25 3 13 1 Special K, Vanilla Almond Cereals/Grains 1 cup 40 -10 151 33 4 3 2 Special K, with Berries Cereals/Grains 1 cup 31 -25 111 27 3 2 0 Spelt, cooked Cereals/Grains 1 cup 194 -142 246 51 8 11 2

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Spelt, uncooked Cereals/Grains 1/3 cup 58 -144 196 41 6 8 1 Sunflower seed flour Cereals/Grains 1/3 cup 42 -11 137 15 2 20 1 Tapioca, pearl, dry Cereals/Grains 1/3 cup 51 -236 183 45 0 0 0 Tasteeos Cereals/Grains 1 cup 28 52 101 21 3 3 2 Teff, cooked Cereals/Grains 1 cup 252 -147 255 50 7 10 2 Teff, uncooked Cereals/Grains 1/3 cup 64 -200 235 47 5 9 2 Total Cereals/Grains 1 cup 40 142 128 30 4 3 1 Total Corn Flakes Cereals/Grains 1 cup 22 53 82 19 1 1 0 Total Raisin Bran Cereals/Grains 1 cup 53 -1 165 41 5 3 1 Triticale flour Cereals/Grains 1/3 cup 43 -107 145 31 6 6 1 Triticale, uncooked Cereals/Grains 1/3 cup 64 -213 215 46 0 8 1 Trix Cereals/Grains 1 cup 32 -63 123 27 1 2 1 Trix, reduced sugar Cereals/Grains 1 cup 28 -47 107 24 1 2 1 Vital wheat gluten Cereals/Grains 1/3 cup 41 -10 152 6 0 31 1 Weetabix Cereals/Grains 1 cup 57 -200 211 46 6 7 2 Wh. Wheat Hot Cereal (Mother's), prep'dCereals/Grains 1 cup 242 -70 150 33 4 5 1 Wheat and Malt Barley Flakes Cereals/Grains 1 cup 39 13 147 32 4 4 1 Wheat bran Cereals/Grains 1/3 cup 19 6 41 12 8 3 1 Wheat germ Cereals/Grains 1/3 cup 38 -13 137 20 5 9 4 Wheat germ, Honey Crunch Cereals/Grains 1/4 cup 28 -9 105 16 3 8 2 Wheat germ, Toasted Cereals/Grains 1/4 cup 28 2 108 14 4 8 3 Wheat, durum, whole grain, dry Cereals/Grains 1/3 cup 64 -162 217 46 0 9 2 Wheat, hard red spring, whole grain, dryCereals/Grains 1/3 cup 64 -115 211 44 8 10 1 Wheat, hard red winter, whole grain, dryCereals/Grains 1/3 cup 64 -126 209 46 8 8 1 Wheat, hard white, whole grain, dry Cereals/Grains 1/3 cup 64 -179 219 49 8 7 1 Wheat, soft red winter, whole grain, dryCereals/Grains 1/3 cup 56 -152 185 42 7 6 1 Wheat, soft white, whole grain, dry Cereals/Grains 1/3 cup 56 -154 190 42 7 6 1 Wheat, sprouted Cereals/Grains 1 cup 108 -136 214 46 1 8 1

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Wheatena, prepared Cereals/Grains 1 cup 243 -59 143 29 5 5 1 Wheaties Cereals/Grains 1 cup 36 8 127 30 4 3 1 Wheaties Raisin Bran Cereals/Grains 1 cup 55 -80 183 45 5 4 1 White flour, all-purpose, bleached Cereals/Grains 1/3 cup 42 -142 153 32 1 4 0 White flour, all-purpose, self-rising Cereals/Grains 1/3 cup 42 -135 149 31 1 4 0 White flour, all-purpose, unbleached Cereals/Grains 1/3 cup 42 -142 153 32 1 4 0 White flour, bread Cereals/Grains 1/3 cup 46 -143 166 33 1 6 1 White flour, cake Cereals/Grains 1/3 cup 46 -175 167 36 1 4 0 Whole wheat flour Cereals/Grains 1/3 cup 40 -89 136 29 4 5 1 Whole wheat flour, soft wheat Cereals/Grains 1/3 cup 40 -102 133 30 5 4 1 Wild rice, cooked Cereals/Grains 1 cup 164 -105 166 35 3 7 1 Wild rice, raw Cereals/Grains 1/3 cup 53 -160 189 40 3 8 1 Bagel, cinnamon raisin Baked goods 1 ounce 28 -56 78 16 1 3 0 Bagel, egg Baked goods 1 ounce 28 -58 79 15 1 3 1 Bagel, oat bran Baked goods 1 ounce 28 -50 72 15 1 3 0 Bagel, plain, poppy, or sesame Baked goods 1 ounce 28 -56 75 15 0 3 0 Biscuit, multi-grain Baked goods 1 ounce 28 -54 75 13 0 2 2 Biscuits, from mix Baked goods 1 ounce 28 -59 95 14 1 2 3 Biscuits, refrigerated dough Baked goods 1 ounce 28 -68 92 14 1 2 3 Biscuits, refrigerated dough, reduced fatBaked goods 1 ounce 28 -60 85 16 1 2 1 Bread crumbs, plain Baked goods 1 ounce 28 -91 112 20 1 4 2 Bread sticks, plain Baked goods 1 ounce 28 -80 117 19 1 3 3 Bread, banana Baked goods 1 ounce 28 -63 92 15 0 1 3 Bread, Boston brown Baked goods 1 ounce 28 -38 55 12 1 1 0 Bread, cracked wheat Baked goods 1 ounce 28 -42 74 14 2 2 1 Bread, egg Baked goods 1 ounce 28 -52 81 14 1 3 2 Bread, gluten-free, whole grain Baked goods 1 ounce 28 -46 88 14 1 2 3 Bread, gluten-free. White Baked goods 1 ounce 28 -48 70 13 1 1 1

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Bread, high protein Baked goods 1 ounce 28 -39 69 12 1 3 1 Bread, Italian Baked goods 1 ounce 28 -49 77 14 1 2 1 Bread, multi-grain Baked goods 1 ounce 28 -34 75 12 2 4 1 Bread, oat bran Baked goods 1 ounce 28 -31 67 11 1 3 1 Bread, oat bran, reduced calorie Baked goods 1 ounce 28 -22 57 12 3 2 1 Bread, oatmeal Baked goods 1 ounce 28 -49 76 14 1 2 1 Bread, oatmeal, reduced calorie Baked goods 1 ounce 28 -40 60 12 0 2 1 Bread, pita, white Baked goods 1 ounce 28 -62 78 16 1 3 0 Bread, pita, whole wheat Baked goods 1 ounce 28 -47 75 16 2 3 1 Bread, potato Baked goods 1 ounce 28 -38 75 13 2 4 1 Bread, pumpernickel Baked goods 1 ounce 28 -40 71 13 2 2 1 Bread, raisin Baked goods 1 ounce 28 -47 78 15 1 2 1 Bread, rice bran Baked goods 1 ounce 28 -34 69 12 1 3 1 Bread, rye Baked goods 1 ounce 28 -41 73 14 2 2 1 Bread, rye, reduced calorie Baked goods 1 ounce 28 -19 58 11 3 3 1 Bread, sourdough Baked goods 1 ounce 28 -53 77 15 1 3 1 Bread, sweet (pan dulce) Baked goods 1 ounce 28 -65 104 16 1 3 3 Bread, wheat Baked goods 1 ounce 28 -48 76 14 1 3 1 Bread, wheat bran Baked goods 1 ounce 28 -39 70 14 1 2 1 Bread, wheat germ Baked goods 1 ounce 28 -47 74 14 1 3 1 Bread, wheat, reduced calorie Baked goods 1 ounce 28 -20 62 12 3 4 1 Bread, wheat, sprouted Baked goods 1 ounce 28 -25 53 10 2 4 0 Bread, white Baked goods 1 ounce 28 -54 75 14 1 3 1 Bread, white, reduced calorie Baked goods 1 ounce 28 -22 59 13 3 2 1 Bread, whole wheat Baked goods 1 ounce 28 -38 71 12 2 4 1 Bread, whole wheat, white Baked goods 1 ounce 28 -31 67 12 3 3 1 Cake, angel food Baked goods 1 ounce 28 -71 73 16 0 2 0 Cake, chocolate with chocolate frostingBaked goods 1 ounce 28 -67 110 15 1 1 6

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Cake, chocolate, unfrosted Baked goods 1 ounce 28 -73 105 15 0 2 4 Cake, coffee, cheese Baked goods 1 ounce 28 -47 96 13 0 2 4 Cake, coffee, cinnamon crumb Baked goods 1 ounce 28 -37 119 13 1 2 7 Cake, fruit Baked goods 1 ounce 28 -69 92 17 1 1 3 Cake, pineapple, upside-down Baked goods 1 ounce 28 -59 90 14 0 1 3 Cake, pound Baked goods 1 ounce 28 -78 100 15 0 1 4 Cake, pound, fat-free Baked goods 1 ounce 28 -81 80 17 0 2 0 Cake, shortcake Baked goods 1 ounce 28 -56 98 14 0 2 4 Cake, snack, choc. with frosting, low-fatBaked goods 1 ounce 28 -79 86 19 1 1 1 Cake, snack, cream-filled, choc. with frostingBaked goods 1 ounce 28 -66 113 17 1 1 5 Cake, snack, cream-filled, sponge Baked goods 1 ounce 28 -90 106 18 0 1 3 Cake, sponge Baked goods 1 ounce 28 -84 82 17 0 2 1 Cake, white, with coconut frosting Baked goods 1 ounce 28 -87 101 18 0 1 3 Cake, white, without frosting Baked goods 1 ounce 28 -71 101 16 0 2 4 Cake, yellow, with chocolate frosting Baked goods 1 ounce 28 -73 107 16 0 1 5 Cake, yellow, with vanilla frosting Baked goods 1 ounce 28 -73 111 16 0 1 5 Cheesecake Baked goods 1 ounce 28 -20 91 7 0 2 6 Cheesecake, from mix (no-bake) Baked goods 1 ounce 28 -35 78 10 1 2 4 Cone, ice cream, cake Baked goods 1 ounce 28 -112 118 22 1 2 2 Cone, ice cream, sugar Baked goods 1 ounce 28 -117 114 24 0 2 1 Cookie, animal crackers Baked goods 1 ounce 28 -92 126 21 0 2 4 Cookie, brownie Baked goods 1 ounce 28 -66 115 18 1 1 5 Cookie, butter Baked goods 1 ounce 28 -99 132 20 0 2 5 Cookie, chocolate chip Baked goods 1 ounce 28 -103 139 19 1 1 7 Cookie, chocolate chip, reduced-fat Baked goods 1 ounce 28 -99 128 19 1 2 5 Cookie, chocolate chip, slice-and-bake Baked goods 1 ounce 28 -87 139 19 0 1 6 Cookie, chocolate sandwich Baked goods 1 ounce 28 -85 132 20 1 1 5 Cookie, chocolate sandwich, extra fillingBaked goods 1 ounce 28 -59 141 19 1 1 7

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Cookie, chocolate wafer Baked goods 1 ounce 28 -100 123 21 1 2 4 Cookie, coconut macaroon (Archway) Baked goods 1 ounce 28 -126 130 17 1 1 6 Cookie, devil's food, fat-free (Snackwell)Baked goods 1 ounce 28 -105 86 21 0 1 0 Cookie, fig bars Baked goods 1 ounce 28 -85 99 20 1 1 2 Cookie, fortune Baked goods 1 ounce 28 -121 107 24 0 1 1 Cookie, frosted lemon (Archway) Baked goods 1 ounce 28 -87 122 18 0 1 5 Cookie, fruit and honey (Archway) Baked goods 1 ounce 28 -97 116 20 1 1 4 Cookie, gingersnap Baked goods 1 ounce 28 -99 118 22 1 2 3 Cookie, graham cracker Baked goods 1 ounce 28 -111 122 22 1 2 3 Cookie, graham cracker, chocolate coatedBaked goods 1 ounce 28 -135 142 19 1 1 7 Cookie, hermit (Archway) Baked goods 1 ounce 28 -98 111 20 1 1 3 Cookie, ladyfinger Baked goods 1 ounce 28 -106 103 17 0 3 3 Cookie, marshmallow, chocolate coatedBaked goods 1 ounce 28 -75 119 19 1 1 5 Cookie, molasses Baked goods 1 ounce 28 -93 122 21 0 2 4 Cookie, oatmeal Baked goods 1 ounce 28 -73 128 19 1 2 5 Cookie, oatmeal, slice-and-bake Baked goods 1 ounce 28 -73 134 19 1 2 6 Cookie, peanut butter Baked goods 1 ounce 28 -72 134 16 1 3 7 Cookie, peanut butter sandwich Baked goods 1 ounce 28 -74 136 19 1 2 6 Cookie, peanut butter, slice-and-bake Baked goods 1 ounce 28 -71 143 16 0 3 8 Cookie, pecan shortbread Baked goods 1 ounce 28 -51 154 17 1 1 9 Cookie, raisin Baked goods 1 ounce 28 -81 114 19 0 1 4 Cookie, shortbread Baked goods 1 ounce 28 -107 146 18 0 2 7 Cookie, sugar Baked goods 1 ounce 28 -100 132 19 0 2 6 Cookie, sugar wafer with cream filling Baked goods 1 ounce 28 -111 142 20 0 1 7 Cookie, sugar, slice-and-bake Baked goods 1 ounce 28 -74 137 19 0 1 7 Cookie, vanilla sandwich Baked goods 1 ounce 28 -99 137 20 0 1 6 Cookie, vanilla wafer Baked goods 1 ounce 28 -82 134 20 1 1 5 Cookie, vanilla wafer, reduced fat Baked goods 1 ounce 28 -98 125 21 1 1 4

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Cornbread Baked goods 1 ounce 28 -76 94 15 1 2 3 Cracker, cheese Baked goods 1 ounce 28 -88 139 17 1 3 6 Cracker, cheese, with peanut butter fillingBaked goods 1 ounce 28 -52 141 16 1 4 7 Cracker, gluten-free, seeded Baked goods 1 ounce 28 -61 128 19 3 3 4 Cracker, matzo, egg Baked goods 1 ounce 28 -113 111 22 1 3 1 Cracker, matzo, egg and onion Baked goods 1 ounce 28 -101 111 22 1 3 1 Cracker, matzo, plain Baked goods 1 ounce 28 -119 112 24 1 3 0 Cracker, matzo, whole-wheat Baked goods 1 ounce 28 -67 100 22 3 4 0 Cracker, melba toast, plain Baked goods 1 ounce 28 -91 111 22 2 3 1 Cracker, melba toast, rye or pumpernickelBaked goods 1 ounce 28 -90 110 22 2 3 1 Cracker, melba toast, wheat Baked goods 1 ounce 28 -80 106 22 2 4 1 Cracker, Ritz Baked goods 1 ounce 28 -95 145 17 1 2 7 Cracker, Ritz, low sodium Baked goods 1 ounce 28 -77 142 17 0 2 7 Cracker, Ritz, with cheese filling Baked goods 1 ounce 28 -63 135 17 1 3 6 Cracker, Ritz, with peanut butter filling Baked goods 1 ounce 28 -56 140 17 1 3 7 Cracker, rye wafer Baked goods 1 ounce 28 -60 95 23 6 3 0 Cracker, rye, crispbread Baked goods 1 ounce 28 -81 104 23 5 2 0 Cracker, rye, with cheese filling Baked goods 1 ounce 28 -56 136 17 1 3 6 Cracker, saltine Baked goods 1 ounce 28 -106 119 21 1 3 2 Cracker, saltine, fat-free Baked goods 1 ounce 28 -114 111 23 1 3 0 Cracker, Triscuit Baked goods 1 ounce 28 -78 121 20 3 3 4 Cracker, Triscuit, reduced fat Baked goods 1 ounce 28 -88 118 21 3 3 2 Cracker, Wheat Thins Baked goods 1 ounce 28 -99 129 20 2 2 5 Cracker, Wheat thins, low sodium Baked goods 1 ounce 28 -59 134 18 1 2 6 Cracker, Wheat Thins, reduced fat Baked goods 1 ounce 28 -95 126 20 1 3 4 Cracker, wheat, with cheese filling Baked goods 1 ounce 28 -66 141 16 1 3 7 Cracker, wheat, with peanut butter fillingBaked goods 1 ounce 28 -54 140 15 1 4 8 Cream puff, custard filling Baked goods 1 ounce 28 -20 73 6 0 2 4

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Croissant, apple Baked goods 1 ounce 28 -39 72 11 1 2 2 Croissant, cheese Baked goods 1 ounce 28 -47 117 13 1 3 6 Croissant, plain Baked goods 1 ounce 28 -48 115 13 1 2 6 Croutons, plain Baked goods 1 ounce 28 -84 115 21 1 3 2 Croutons, seasoned Baked goods 1 ounce 28 -61 132 18 1 3 5 Crust, pie, chocolate cookie Baked goods 1 ounce 28 -55 137 18 1 2 6 Crust, pie, frozen Baked goods 1 ounce 28 -46 148 15 1 2 9 Crust, pie, graham cracker Baked goods 1 ounce 28 -49 142 18 1 1 7 Crust, pie, refrigerated Baked goods 1 ounce 28 -92 143 17 0 1 8 Crust, pie, vanilla wafer Baked goods 1 ounce 28 -36 151 14 0 1 10 Danish, cheese Baked goods 1 ounce 28 -27 106 11 0 2 6 Danish, cinnamon Baked goods 1 ounce 28 -33 114 13 0 2 6 Danish, fruit Baked goods 1 ounce 28 -45 105 14 1 2 5 Danish, lemon Baked goods 1 ounce 28 -48 105 14 1 2 5 Danish, nut Baked goods 1 ounce 28 -34 122 13 1 2 7 Doughnut, chocolate, sugared or glazedBaked goods 1 ounce 28 -55 118 16 1 1 6 Doughnut, cruller, sugared or glazed Baked goods 1 ounce 28 -65 117 17 0 1 5 Doughnut, plain Baked goods 1 ounce 28 -67 123 13 0 2 7 Doughnut, plain, chocolate frosted Baked goods 1 ounce 28 -73 128 15 1 1 7 Doughnut, plain, sugared or glazed Baked goods 1 ounce 28 -51 121 14 0 1 6 Doughnut, wheat, sugared or glazed Baked goods 1 ounce 28 -45 102 12 1 2 5 Doughnuts, cream-filled Baked goods 1 ounce 28 -15 102 9 0 2 7 Doughnuts, jelly-filled Baked goods 1 ounce 28 -33 96 11 0 2 5 Doughnuts, raised, glazed Baked goods 1 ounce 28 -61 119 14 1 2 6 Eclairs, custard filling, chocolate glazed Baked goods 1 ounce 28 -17 74 7 0 2 4 English muffin, cinnamon raisin Baked goods 1 ounce 28 -48 68 14 1 2 1 English muffin, mixed grain Baked goods 1 ounce 28 -43 67 13 1 3 1 English muffin, plain Baked goods 1 ounce 28 -53 67 13 1 2 1

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) English muffin, wheat Baked goods 1 ounce 28 -39 63 13 1 2 1 English muffin, whole wheat Baked goods 1 ounce 28 -26 58 11 2 2 1 French toast, frozen Baked goods 1 ounce 28 -34 60 9 0 2 2 French toast, homemade Baked goods 1 ounce 28 -22 65 7 0 2 3 Muffin, blueberry Baked goods 1 ounce 28 -75 106 15 0 1 5 Muffin, blueberry, low-fat Baked goods 1 ounce 28 -59 72 14 1 1 1 Muffin, corn Baked goods 1 ounce 28 -60 86 14 1 2 2 Muffin, corn, from mix Baked goods 1 ounce 28 -50 91 14 1 2 3 Muffin, oat bran Baked goods 1 ounce 28 -48 77 14 1 2 2 Pancake, blueberry Baked goods 1 ounce 28 -35 63 8 0 2 3 Pancake, buttermilk Baked goods 1 ounce 28 -36 64 8 0 2 3 Pancake, whole wheat Baked goods 1 ounce 28 -28 59 8 1 2 2 Phyllo dough Baked goods 1 ounce 28 -53 85 15 1 2 2 Pie, apple Baked goods 1 ounce 28 -34 67 10 0 1 3 Pie, banana cream Baked goods 1 ounce 28 -34 76 9 0 1 4 Pie, blueberry Baked goods 1 ounce 28 -32 66 10 0 1 3 Pie, Boston cream Baked goods 1 ounce 28 -44 71 12 0 1 2 Pie, cherry Baked goods 1 ounce 28 -34 74 11 0 1 3 Pie, chocolate cream Baked goods 1 ounce 28 -58 100 11 0 1 6 Pie, chocolate mousse, from mix Baked goods 1 ounce 28 -29 74 8 0 1 4 Pie, coconut cream Baked goods 1 ounce 28 -39 84 11 0 1 5 Pie, coconut custard Baked goods 1 ounce 28 -31 74 9 1 2 4 Pie, Dutch apple Baked goods 1 ounce 28 -43 82 13 0 1 3 Pie, egg custard Baked goods 1 ounce 28 -20 60 6 0 2 3 Pie, fried, cherry Baked goods 1 ounce 28 -39 90 12 1 1 5 Pie, fried, fruit Baked goods 1 ounce 28 -39 90 12 1 1 5 Pie, fried, lemon Baked goods 1 ounce 28 -40 90 12 1 1 5 Pie, lemon meringue Baked goods 1 ounce 28 -59 76 13 0 0 2

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Pie, mince Baked goods 1 ounce 28 -54 82 14 1 1 3 Pie, peach Baked goods 1 ounce 28 -33 64 9 0 1 3 Pie, pecan Baked goods 1 ounce 28 -57 117 15 0 1 6 Pie, pumpkin, commercial Baked goods 1 ounce 28 0 69 10 1 1 3 Pie, vanilla cream Baked goods 1 ounce 28 -34 79 9 0 1 4 Roll, cinnamon Baked goods 1 ounce 28 -65 105 14 1 2 5 Roll, egg Baked goods 1 ounce 28 -48 87 15 1 3 2 Roll, French Baked goods 1 ounce 28 -48 79 14 1 2 1 Roll, hamburg or hot dog, low calorie Baked goods 1 ounce 28 -26 56 12 2 2 1 Roll, hamburg or hot dog, multi-grain Baked goods 1 ounce 28 -33 75 13 1 3 2 Roll, hamburg or hot dog, white Baked goods 1 ounce 28 -55 79 14 1 3 1 Roll, kaiser Baked goods 1 ounce 28 -56 83 15 1 3 1 Roll, oat bran Baked goods 1 ounce 28 -32 67 11 1 3 1 Roll, pumpernickel Baked goods 1 ounce 28 -51 79 15 2 3 1 Roll, rye Baked goods 1 ounce 28 -51 81 15 1 3 1 Roll, wheat Baked goods 1 ounce 28 -39 77 13 1 2 2 Roll, white (brown-and-serve) Baked goods 1 ounce 28 -56 88 15 1 3 2 Roll, whole wheat Baked goods 1 ounce 28 -44 75 14 2 2 1 Strudel, apple Baked goods 1 ounce 28 -51 78 12 1 1 3 Stuffing, bread, from mix Baked goods 1 ounce 28 2 50 6 1 1 2 Stuffing, cornbread, from mix Baked goods 1 ounce 28 -2 51 6 1 1 2 Taco shell Baked goods 1 ounce 28 -83 135 18 2 2 6 Toaster pastry, brown sugar Baked goods 1 ounce 28 -89 105 21 1 1 2 Toaster pastry, frosted Baked goods 1 ounce 28 -90 109 20 1 1 3 Toaster pastry, fruit Baked goods 1 ounce 28 -58 116 21 0 1 3 Tortilla, corn Baked goods 1 ounce 28 -47 62 13 2 2 1 Tortilla, flour Baked goods 1 ounce 28 -51 83 15 1 2 2 Waffle, frozen Baked goods 1 ounce 28 -11 88 14 1 2 3

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Waffle, frozen, gluten-free Baked goods 1 ounce 28 -51 75 12 0 1 3 Waffle, frozen, multi-grain Baked goods 1 ounce 28 -42 59 12 1 2 1 Waffle, frozen, multi-grain, reduced fatBaked goods 1 ounce 28 -37 57 11 1 2 1 Waffle, frozen, whole wheat, lowfat Baked goods 1 ounce 28 -36 73 14 1 2 1 Waffle, homemade Baked goods 1 ounce 28 -36 82 9 0 2 4 Wonton wrapper Baked goods 1 ounce 28 -66 82 16 1 3 0 Almond milk, chocolate Beverages 1 cup 240 10 120 23 1 2 3 Almond milk, unsweetened Beverages 1 cup 240 33 36 1 0 1 3 Almond milk, vanilla Beverages 1 cup 240 32 91 16 1 1 2 Amp Beverages 1 cup 237 -57 109 29 0 1 0 Amp, sugar-free Beverages 1 cup 237 2 5 2 0 0 0 Beef broth and tomato juice, canned Beverages 1 cup 237 -40 88 20 0 1 0 Bolthouse Farms Smoothie, Berry Beverages 1 cup 237 49 109 26 0 1 0 Bolthouse Farms Smoothie, Green Beverages 1 cup 237 43 133 31 2 2 0 Bolthouse Farms Smoothier, Strawberry Beverages 1 cup 224 -36 123 29 2 1 0 Boost Plus Beverages 1 cup 237 33 327 41 3 13 13 Breakfast drink, orange Beverages 1 cup 237 -14 126 31 0 0 0 Breakfast drink, orange, low-calorie Beverages 1 cup 237 26 9 2 0 0 0 Carnation Breakfast Essentials, chocolate,Beverages sugar-free 1 cup 237 125 107 11 1 9 4 Chocolate soda Beverages 1 cup 237 -33 100 25 0 0 0 Citrus juice drink, from concentrate Beverages 1 cup 237 -27 109 27 0 1 0 Clamato Beverages 1 cup 237 -50 114 26 1 1 0 Cocoa, from mix Beverages 1 cup 272 -93 150 31 1 3 1 Cocoa, sugar-free, from mix Beverages 1 cup 256 -45 74 14 2 3 1 Coconut milk, sweetened Beverages 1 cup 240 -8 74 7 0 1 5 Coconut water, bottled Beverages 1 cup 237 3 43 10 0 1 0 Coconut water, fresh Beverages 1 cup 237 -18 45 9 3 2 0 Coffee, brewed Beverages 1 cup 237 1 2 0 0 0 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Coffee, instant Beverages 1 cup 237 0 5 1 0 0 0 Coffee, substitute (Postum) Beverages 1 cup 237 2 14 3 1 0 0 Cola Beverages 1 cup 237 -28 88 23 0 0 0 Cola, caffeine-free Beverages 1 cup 237 -31 97 25 0 0 0 Cola, sugar-free Beverages 1 cup 237 0 5 1 0 0 0 Cola, sugar-free, caffeine-free Beverages 1 cup 237 0 2 0 0 0 0 Cranberry apple juice Beverages 1 cup 237 -34 149 38 0 0 0 Cranberry cocktail, bottled Beverages 1 cup 237 -11 128 32 0 0 0 Cranberry cocktail, bottled, low calorie Beverages 1 cup 237 32 45 11 0 0 0 Cranberry cocktail, from concentrate Beverages 1 cup 237 -33 111 28 0 0 0 Cranberry-apple juice, low calorie Beverages 1 cup 237 32 45 11 0 0 0 Cranberry-apricot juice Beverages 1 cup 237 -73 152 38 0 0 0 Cranberry-grape juice Beverages 1 cup 237 -38 133 33 0 0 0 Cream soda Beverages 1 cup 237 -51 121 32 0 0 0 Dr. Pepper Beverages 1 cup 237 -31 97 25 0 0 0 Ensure Beverages 1 cup 237 7 249 40 0 9 6 Ensure plus Beverages 1 cup 237 -78 334 47 0 12 11 Espresso Beverages 1/4 cup 237 -3 21 4 0 0 0 Fruit juice drink, low sugar Beverages 1 cup 237 -24 92 24 0 0 0 Fruit juice punch, from concentrate Beverages 1 cup 237 -38 100 27 0 0 0 Fruit punch, canned Beverages 1 cup 237 -42 114 28 0 0 0 Fruit punch, canned, w/ vitamins Beverages 1 cup 237 -9 111 28 0 0 0 Fruit punch, from concentrate Beverages 1 cup 237 0 109 28 0 0 0 Fruit punch, from mix Beverages 1 cup 237 -14 88 22 0 0 0 Full Throttle Beverages 1 cup 237 -59 109 29 0 1 0 Gatorade Beverages 1 cup 237 -4 62 15 0 0 0 Gatorade, G2 Beverages 1 cup 237 8 19 5 0 0 0 Ginger ale Beverages 1 cup 237 -18 81 21 0 0 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Grape drink, canned Beverages 1 cup 237 -40 145 37 0 0 0 Grape juice drink, canned Beverages 1 cup 237 -34 135 34 0 0 0 Grape soda Beverages 1 cup 237 -35 102 27 0 0 0 Iced tea, sugar-free, from mix Beverages 1 cup 237 0 5 1 0 0 0 Iced tea, sweetened, from mix Beverages 1 cup 237 -19 83 20 0 0 0 Iced tea, unsweetened, from mix Beverages 1 cup 237 0 2 0 0 0 0 Lemonade, from concentrate Beverages 1 cup 237 -33 95 25 0 0 0 Lemonade, from mix Beverages 1 cup 237 2 33 9 0 0 0 Lemonade, sugar-free, from mix Beverages 1 cup 237 3 7 2 0 0 0 Lemon-flavored drink, from mix Beverages 1 cup 237 -5 64 16 0 0 0 Lemon-lime soda Beverages 1 cup 237 -36 97 25 0 0 0 Limeade, from concentrate Beverages 1 cup 237 -56 123 33 0 0 0 Mineral water (Gerolsteiner) Beverages 1 cup 240 0 0 0 0 0 0 Monster Beverages 1 cup 237 -27 100 27 0 0 0 Monster, low carb Beverages 1 cup 237 12 12 3 0 0 0 Muscle Milk Beverages 1 cup 237 70 116 5 0 14 5 Muscle Milk, light Beverages 1 cup 240 70 82 5 3 11 2 Naked Juice Smoothie, Blue Beverages 1 cup 237 -41 168 40 7 1 0 Naked Juice Smoothie, Green Beverages 1 cup 237 -86 137 33 0 2 0 Naked Juice Smoothie, Mango Beverages 1 cup 237 -91 149 36 0 1 0 Non-alcoholic wine Beverages 1 cup 237 -5 14 3 0 1 0 Odwalla Juice Smoothie, Original Beverages 1 cup 237 -68 128 29 1 1 0 Orange drink, canned Beverages 1 cup 237 14 116 29 0 0 0 Orange juice drink Beverages 1 cup 237 -45 128 32 0 0 0 Orange juice drink, light Beverages 1 cup 237 30 50 13 0 0 0 Orange soda Beverages 1 cup 237 -43 114 29 0 0 0 Orange-apricot juice Beverages 1 cup 271 -40 138 34 0 1 0 Orange-flavored drink, from mix Beverages 1 cup 237 28 116 30 0 0 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Pineapple-grapefruit juice Beverages 1 cup 237 0 111 27 0 0 0 Pineapple-orange juice Beverages 1 cup 247 -65 124 29 0 3 0 Pink lemonade, from concentrate Beverages 1 cup 237 -34 102 26 0 0 0 Powerade Beverages 1 cup 237 -11 76 19 0 0 0 Powerade Zero Beverages 1 cup 237 4 0 0 0 0 0 Propel Beverages 1 cup 237 14 12 3 0 0 0 Red Bull Beverages 1 cup 237 -33 107 26 0 1 0 Red Bull, sugar-free Beverages 1 cup 237 19 12 2 0 1 0 Rice milk Beverages 1 cup 246 17 116 23 1 1 2 Rockstar Beverages 1 cup 237 -51 137 30 0 1 1 Rockstar, sugar-free Beverages 1 cup 237 12 9 2 0 1 0 Root beer Beverages 1 cup 237 -31 97 25 0 0 0 Slimfast, high protein Beverages 1 cup 237 158 137 2 1 16 7 Slimfast, regular Beverages 1 cup 237 107 135 18 4 8 5 SoBe Energize Beverages 1 cup 237 -14 107 27 0 0 0 SoBe Lifewater Beverages 1 cup 237 27 12 3 0 0 0 Soymilk, chocolate, light Beverages 1 cup 246 -67 121 22 2 5 2 Soymilk, plain, light Beverages 1 cup 246 -37 71 8 1 6 2 Soymilk, vanilla, light Beverages 1 cup 246 -41 81 10 1 6 2 Sprite Beverages 1 cup 237 -31 95 24 0 0 0 Strawberry-flavored drink, from mix Beverages 1 cup 237 -111 209 29 0 7 7 Sweetened iced tea, bottled Beverages 1 cup 237 -28 92 23 0 0 0 Tea, brewed Beverages 1 cup 237 2 2 1 0 0 0 Tea, brewed, decaf Beverages 1 cup 237 2 2 1 0 0 0 Tea, green, brewed Beverages 1 cup 240 0 2 0 0 0 0 Tea, herbal Beverages 1 cup 237 1 2 0 0 0 0 Tea, hibiscus Beverages 1 cup 240 -9 89 18 1 1 2 Tonic water Beverages 1 cup 237 -18 81 21 0 0 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) V8 Fusion, Acai Beverages 1 cup 237 5 107 26 0 0 0 V8 Fusion, Peach Mango Beverages 1 cup 237 -37 116 27 0 1 0 V8 Fusion, Strawberry Beverages 1 cup 237 -40 116 28 0 1 0 V8 Fusion, Tropical Beverages 1 cup 237 -37 116 27 0 1 0 V8 Splash Smoothie, Peach Mango Beverages 1 cup 237 -37 88 18 0 3 0 V8 Splash Smoothie, Strawberry-BananaBeverages 1 cup 237 -40 88 19 0 3 0 V8 Splash Smoothie, Tropical Colada Beverages 1 cup 237 -40 97 20 1 3 0 V8 Splash, Berry Blend Beverages 1 cup 237 14 69 18 0 0 0 V8 Splash, Diet Berry Blend Beverages 1 cup 237 26 9 3 0 0 0 V8 Splash, Diet Fruit Medley Beverages 1 cup 237 26 9 3 0 0 0 V8 Splash, Diet Strawberry Kiwi Beverages 1 cup 237 26 9 3 0 0 0 V8 Splash, Diet Tropical Blend Beverages 1 cup 237 26 9 3 0 0 0 V8 Splash, Fruit Medley Beverages 1 cup 237 11 78 19 0 0 0 V8 Splash, Guava Passion Fruit Beverages 1 cup 237 11 78 19 0 0 0 V8 Splash, Mango Peach Beverages 1 cup 237 9 78 20 0 0 0 V8 Splash, Orange Pineapple Beverages 1 cup 237 14 69 18 0 0 0 V8 Splash, Orchard Blend Beverages 1 cup 237 11 78 19 0 0 0 V8 Splash, Strawberry Banana Beverages 1 cup 237 14 69 18 0 0 0 V8 Splash, Strawberry Kiwi Beverages 1 cup 237 14 69 18 0 0 0 V8 Splash, Tropical Blend Beverages 1 cup 246 15 71 18 0 0 0 Vault, citrus Beverages 1 cup 237 -52 116 31 0 0 0 Vault, citrus, sugar-free Beverages 1 cup 237 0 2 2 0 1 0 Vitamin water Beverages 1 cup 237 41 52 13 0 0 0 Water, fruit-flavored, artif. sweetened Beverages 1 cup 240 0 2 0 0 0 0 Water, tap Beverages 1 cup 240 0 0 0 0 0 0 Agave nectar Prepared Foods 1 Tbsp 21 -74 65 16 0 0 0 Apricot preserves Prepared Foods 1 Tbsp 20 -53 48 13 0 0 0 Aspartame (Equal) Prepared Foods 1 Packet 1 -5 4 1 0 0 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Baking powder, double acting Prepared Foods 1 Tsp 5 -1 2 1 0 0 0 Barbecue sauce Prepared Foods 1 Tbsp 16 -24 27 6 0 0 0 Beef broth, low sodium Prepared Foods 1 cup 240 -20 14 0 0 3 0 Butterscotch topping Prepared Foods 1 Tbsp 21 -59 53 14 0 0 0 Cane syrup Prepared Foods 1 Tbsp 21 -65 56 15 0 0 0 Carob, unsweetened Prepared Foods 1 ounce 28 -141 153 16 1 2 9 Catsup Prepared Foods 1 Tbsp 17 -13 17 5 0 0 0 Cheese puffs Prepared Foods 1 ounce 28 -93 158 15 1 2 10 Chicken broth, low sodium Prepared Foods 1 cup 240 -25 17 1 0 3 0 Chocolate covered pretzel Prepared Foods 1 ounce 28 -104 132 20 1 2 5 Chocolate syrup Prepared Foods 1 Tbsp 20 -61 56 13 1 0 0 Chocolate, baking, unsweet'd Prepared Foods 1 ounce 28 -37 182 8 5 4 15 Chocolate, dark, 45- 59% cacao Prepared Foods 1 ounce 28 -94 155 17 2 1 9 Chocolate, dark, 60-69% cacao Prepared Foods 1 ounce 28 -77 164 15 2 2 11 Chocolate, dark, 70-85% cacao Prepared Foods 1 ounce 28 -63 170 13 3 2 12 Chocolate, milk Prepared Foods 1 ounce 28 -99 152 17 1 2 8 Chocolate, semisweet Prepared Foods 1 ounce 28 -81 136 18 2 1 9 Clif bar, all flavors Prepared Foods 1 piece 68 -134 235 44 5 10 4 Cocktail sauce Prepared Foods 1 Tbsp 15 -12 19 4 0 0 0 Cocoa powder, unsweet'd Prepared Foods 1 Tbsp 5 -1 11 3 2 1 1 Corn chips (Fritos) Prepared Foods 1 ounce 28 -93 153 16 1 2 9 Corn nuts Prepared Foods 1 ounce 28 -74 126 20 2 2 4 Corn nuts, barbecue Prepared Foods 1 ounce 28 -80 124 20 2 3 4 Corn syrup, dark Prepared Foods 1 Tbsp 20 -67 57 16 0 0 0 Corn syrup, light Prepared Foods 1 Tbsp 20 -66 57 15 0 0 0 Cream of tartar Prepared Foods 1 Tsp 3 -9 8 2 0 0 0 Duck sauce Prepared Foods 1 Tbsp 17 -46 42 10 0 0 0 Fructose powder Prepared Foods 1 Tbsp 12 -66 44 12 0 0 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Gelatin, plain Prepared Foods 1 Tbsp 7 3 23 0 0 6 0 Gravy, beef Prepared Foods 1/4 cup 58 -13 31 3 0 2 1 Gravy, chicken Prepared Foods 1/4 cup 58 -12 46 3 0 1 3 Gravy, mushroom Prepared Foods 1/4 cup 58 -8 29 3 0 1 2 Gravy, turkey Prepared Foods 1/4 cup 58 -19 30 3 0 2 1 Honey Prepared Foods 1 Tbsp 21 -78 64 17 0 0 0 Horseradish, prepared Prepared Foods 1 Tsp 5 0 2 1 0 0 0 Jelly Prepared Foods 1 Tbsp 21 -63 56 15 0 0 0 Luna bar, Nutz over chocolate Prepared Foods 1 piece 48 80 193 25 2 10 6 Malt syrup Prepared Foods 1 Tbsp 21 -77 67 15 0 1 0 Maple sugar Prepared Foods 1 Tbsp 9 -39 32 8 0 0 0 Maple syrup Prepared Foods 1 Tbsp 20 -58 52 13 0 0 0 Marathon Energy Bar Prepared Foods 1 piece 55 129 212 28 4 12 6 Marathon Protein Bar Prepared Foods 1 piece 80 96 332 40 10 20 10 Marshmallow topping Prepared Foods 1 Tbsp 6 -24 19 5 0 0 0 Molasses Prepared Foods 1 Tbsp 21 -69 61 16 0 0 0 Mustard, prepared Prepared Foods 1 Tsp 5 2 3 0 0 0 0 Nutella Prepared Foods 2 Tbsp 37 -197 200 23 2 2 11 Nutritional Yeast (Red Star) Prepared Foods 1 Tbsp 10 153 44 4 3 5 1 Olives, black Prepared Foods 1 Tbsp 9 5 10 1 0 0 1 Olives, green Prepared Foods 1 Tbsp 9 7 13 0 0 0 1 Pancake syrup Prepared Foods 1 Tbsp 20 -51 47 12 0 0 0 Pancake syrup, butter flavored Prepared Foods 1 Tbsp 20 -72 59 15 0 0 0 Pancake syrup, reduced cal Prepared Foods 1 Tbsp 15 -23 25 7 0 0 0 Pie filling, apple Prepared Foods 1/2 cup 131 -87 131 34 1 0 0 Pie filling, cherry Prepared Foods 1/2 cup 131 -111 151 37 1 0 0 Pie filling, cherry, low calorie Prepared Foods 1/2 cup 131 -34 69 16 2 1 0 Pie fillings, blueberry, canned Prepared Foods 1/2 cup 131 -212 237 58 3 1 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Plantain chips, salted Prepared Foods 1 ounce 28 -103 151 18 1 1 8 Popcorn, air-popped Prepared Foods 1 ounce 28 -89 110 22 4 4 1 Popcorn, air-popped, white Prepared Foods 1 ounce 28 -85 108 22 4 3 1 Popcorn, cheese flavored Prepared Foods 1 ounce 28 -67 149 15 3 3 9 Popcorn, microwave Prepared Foods 1 ounce 28 -78 165 13 2 2 12 Popcorn, microwave, low-fat Prepared Foods 1 ounce 28 -72 120 20 4 4 3 Popcorn, oil-popped Prepared Foods 1 ounce 28 -76 142 16 3 3 8 Popcorn, oil-popped, while Prepared Foods 1 ounce 28 -75 142 16 3 3 8 Potato chips (Pringles) Prepared Foods 1 ounce 28 -113 155 16 1 1 10 Power bar, chocolate Prepared Foods 1 piece 68 -78 247 47 4 10 2 Pretzel Prepared Foods 1 ounce 28 -106 109 23 1 3 1 Pretzel, gluten-free Prepared Foods 1 ounce 28 -116 110 22 1 1 2 Pretzel, whole wheat Prepared Foods 1 ounce 28 -95 103 23 2 3 1 Protein powder, hemp Prepared Foods 1 Tbsp 10 -1 27 4 4 3 1 Protein powder, soy Prepared Foods 1 ounce 28 -7 110 8 2 16 2 Protein powder, soy isolate Prepared Foods 1 ounce 28 5 96 2 2 23 1 Protein powder, whey Prepared Foods 1 ounce 28 6 100 2 1 22 0 Protein powder, whey isolate Prepared Foods 1 ounce 28 68 102 8 0 16 0 Saccharin (Sweet n Low) Prepared Foods 1 packet 1 -5 4 1 0 0 0 Salsa Prepared Foods 1/2 cup 130 -13 38 9 2 2 0 Salsa verde Prepared Foods 1/2 cup 30 -1 11 2 1 0 0 Slimfast Optima, milk chocolate peanutPrepared Foods 1 piece 55 88 212 33 3 9 5 Soy sauce (shoyu) Prepared Foods 1 Tbsp 16 -3 8 1 0 1 0 Soy sauce (shoyu), low sodium Prepared Foods 1 Tbsp 14 -2 8 1 0 1 0 Soy sauce (tamari) Prepared Foods 1 Tbsp 18 -4 11 1 0 2 0 Splenda-sugar blend, brown Prepared Foods 1 Tbsp 13 -68 50 13 0 0 0 Sriracha Prepared Foods 1 Tsp 6 75 6 1 0 0 0 Steak sauce Prepared Foods 1 Tbsp 17 -10 16 4 0 0 0

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Stevia Prepared Foods 1 packet 1 -5 0 1 0 0 0 Sucralose (Splenda) Prepared Foods 1 Packet 1 -4 3 1 0 0 0 Sugar, brown Prepared Foods 1 Tbsp 15 -77 57 15 0 0 0 Sugar, granulated Prepared Foods 1 Tbsp 12 -63 46 12 0 0 0 Sugar, powdered Prepared Foods 1 Tbsp 8 -42 31 8 0 0 0 Sunchips, multigrain Prepared Foods 1 ounce 28 -63 139 19 2 2 6 Sweet and sour sauce Prepared Foods 1 Tbsp 18 -24 27 7 0 0 0 Tabasco sauce Prepared Foods 1 Tsp 4 100 0 0 0 0 0 Tartar sauce Prepared Foods 1 Tbsp 15 -11 32 2 0 0 3 Vinegar, Balsamic Prepared Foods 1 Tbsp 15 -7 13 3 0 0 0 Vinegar, cider Prepared Foods 1 Tbsp 15 0 3 0 0 0 0 Vinegar, distilled Prepared Foods 1 Tbsp 15 0 3 0 0 0 0 Vinegar, red wine Prepared Foods 1 Tbsp 15 0 3 0 0 0 0 Wasabi paste Prepared Foods 1 tsp 5 -9 15 2 0 0 1 Wasabi Peas Prepared Foods 1 ounce 28 -61 122 18 1 4 4 Worcestershire sauce Prepared Foods 1 Tbsp 15 -6 12 3 0 0 0 Yeast, baker's compressed Prepared Foods 1 piece 17 27 18 3 1 1 0 Yeast, baker's dry Prepared Foods 1 Tsp 4 19 13 2 1 2 0 Zone Classic Crunch Bar Prepared Foods 1 piece 50 78 211 23 1 15 7 Applebee's chicken tenders platter Restaurants 1 serving 209 -299 621 38 2 41 34 Applebee's chili Restaurants 1 serving 182 9 286 8 3 23 18 Applebee's coleslaw Restaurants 1 serving 76 -11 91 10 2 1 5 Applebee's hand battered fish Restaurants 1 serving 250 -22 505 42 2 33 23 Applebee's onion rings Restaurants 1 serving 350 -724 1246 141 11 16 69 Burger King double cheeseburger Restaurants 1 sandwich 162 -171 457 28 0 27 26 Burger King onion rings Restaurants 1 large 142 -351 592 62 4 5 36 Chinese chicken with vegetables Restaurants 1 cup 153 -16 145 8 1 13 7 Chow mein, vegetable (w/o noodles) Restaurants 1 cup 195 -8 84 11 2 3 3

Food Name Category Svg Size Svg (g) IF Rating Cals (kcal) Carb (g) Fiber (g) Protein (g) Fat (g) Cracker Barrel coleslaw Restaurants 1 serving 167 -83 292 22 3 1 22 Cracker Barrel fried chicken tenderloin platterRestaurants 1 serving 175 -235 513 36 1 32 27 Cracker Barrel macaroni n' cheese Restaurants 1 serving 175 -130 340 27 2 11 21 Cracker Barrel onion rings Restaurants 1 serving 261 -549 853 107 6 12 42 Denny's chicken strips Restaurants 1 serving 194 -271 572 43 2 37 28 Denny's coleslaw Restaurants 1 serving 91 -43 167 10 1 1 14 Denny's fish fillet, battered, fried Restaurants 1 serving 201 -28 470 35 2 28 24 Denny's hash browns Restaurants 1 serving 124 -137 244 33 3 3 11 Denny's onion rings Restaurants 1 serving 166 -357 639 68 4 9 37 Denny's spaghetti and meatballs Restaurants 1 serving 565 -266 961 88 8 44 48 Domino's , pepperoni, thin crust Restaurants 1 piece 79 -111 259 20 2 11 15 Domino's , sausage, classic crust Restaurants 1 piece 114 -169 311 36 3 13 13 Domino's , sausage, deep dish Restaurants 1 piece 129 -190 357 40 3 14 16 Domino's , sausage, thin crust Restaurants 1 piece 78 -114 249 20 2 10 14 Lo mein, vegetable Restaurants 1 cup 136 -83 165 27 2 6 3 Pizza Hut , pepperoni, thin crust Restaurants 1 piece 80 -137 266 26 2 11 13 Pizza Hut , sausage, classic crust Restaurants 1 piece 119 -169 342 35 3 14 16 Pizza Hut , sausage, deep dish Restaurants 1 piece 125 -190 359 37 3 14 17 Pizza Hut , sausage, thin crust Restaurants 1 piece 92 -148 297 26 2 13 16 Pizza Hut cheese, stuffed crust Restaurants 1 piece 117 -124 321 35 2 14 14 Subway 6" cold cut on white Restaurants 1 sandwich 196 -160 419 40 2 21 20 Subway 6" roast beef on white Restaurants 1 sandwich 190 -116 295 39 1 23 5 Subway 6" tuna on white Restaurants 1 sandwich 237 -5 524 38 2 29 29 TGIFriday's chicken fingers Restaurants 1 serving 225 -301 731 38 2 42 46 Wend'ys crispy chicken sandwich Restaurants 1 sandwich 126 -216 350 33 0 15 18 Wendy's double stack w/ cheese Restaurants 1 sandwich 146 -140 416 22 0 27 24 Wendy's hot 'n juicy 1/4 lb burger Restaurants 1 sandwich 215 -173 576 38 2 29 34