FOOD NAME Quantity Weight Kcal CHO PRO Fat gCHO/unit BAMBOO SHOOTS,BOILED 1CUP 120.0 15.0 2.3 1.8 0.3 3.5 Abalone, cnd, drnd, avg 3 oz 85.0 123.0 4.4 21.1 1.7 17.5 Abalone, fried, avg 3 oz 85.0 161.0 9.4 16.7 5.8 20.9 Abalone, raw, avg 3 oz 85.0 89.0 5.1 14.5 0.6 13.9 Abalone, stmd/pchd, avg 3 oz 85.0 179.0 10.2 29.1 1.3 28.0 Acerola, Raw, avg 1/2 cup 49.0 16.0 3.8 0.2 0.1 3.9 Ackee Fish, cnd, avg 3 oz 85.0 128.0 2.1 2.5 12.9 6.8 Ale, Miller Reserve Amber, 12 fl oz 1 ea 356.0 158.0 12.2 2.1 0.0 13.5 ALFALFA SPROUTS, RAW 3.5 OZ 100.0 41.0 5.5 5.1 0.6 8.7 Allspice, ground, avg 1 tsp 2.0 5.0 1.4 0.1 0.2 1.5 ALMONDS, ROASTED, SALTED 1 OZ 28.0 176.0 5.5 5.2 16.2 12.7 Amaranth, Cooked, salted, avg 1/2 cup 66.0 14.0 2.7 1.4 0.1 3.6 Amaranth, Leaf, ckd, drnd, avg 1/2 cup 66.0 14.0 2.7 1.4 0.1 3.6 Amaranth, Raw, chpd, avg 1/2 cup 14.0 3.0 0.6 0.3 0.0 0.8 AMARANTH,BOILED 1/2 CUP 66.0 14.0 0.1 80.4 1.3 48.7 ANCHOVY, CANNED 3 FILLETS 12.0 21.0 0.0 2.3 1.2 1.7 Anchovy, cnd in oil, drnd, avg 1 ea 45.0 94.0 0.0 13.0 4.4 8.9 Anchovy, European, raw, avg 3 oz 85.0 111.0 0.0 17.3 4.1 11.4 ANGEL FOOD CAKE 1 PIECE 60.0 161.0 35.7 4.8 0.1 38.6 Anise Seed, avg 1 tsp 2.0 7.0 1.0 0.4 0.3 1.3 Annatto Seed, American Spice & Trade Assoc 1 tsp 2.0 7.0 1.4 0.3 0.1 1.6 Antelope, Raw 4 oz 113.0 129.0 0.0 25.3 2.3 15.8 Antelope, Roasted 3 oz 85.0 128.0 0.0 25.1 2.3 15.6 APPLE 1 MEDIUM 138.0 81.0 21.1 0.3 0.5 21.4 APPLE JUICE 8 OZ 248.0 116.0 29.0 0.2 0.3 29.2 APPLE RINGS, DRIED 10 RINGS 64.0 155.0 42.4 0.6 0.2 42.8 Apple, Baked, unswtnd, avg 1 ea 161.0 101.0 26.4 0.3 0.6 26.7 Apple, Candied, avg 1 ea 184.0 254.0 56.0 2.3 4.2 58.4 Apple, Canned, avg 1/2 cup 102.0 68.0 17.1 0.2 0.4 17.3 Apple, Canned, slices, swtnd, avg 1/2 cup 102.0 68.0 17.0 0.2 0.5 17.2 Apple, Cooked, avg 1/2 cup 86.0 46.0 11.7 0.2 0.3 11.9 Apple, Cooked, slices, peeled, avg 1/2 cup 85.0 48.0 12.2 0.2 0.4 12.4 Apple, Dried, rings, avg 1/2 cup 43.0 104.0 28.3 0.4 0.1 28.6 Apple, Dried, swtnd, avg 1/2 cup 140.0 116.0 28.1 0.3 0.1 28.3 Apple, Dried, unswtnd, avg 1/2 cup 128.0 73.0 19.6 0.3 0.1 19.8 Apple, Frozen, unswtnd, avg 1/2 cup 86.0 41.0 10.6 0.2 0.3 10.8 Apple, Pickled, avg 1 ea 19.0 25.0 6.5 0.0 0.0 6.5 Apple, Raw, golden delicious, w/peel, avg 1 ea 138.0 59.0 16.1 0.4 0.0 16.3 Apple, Raw, granny smith, w/peel, avg 1 ea 138.0 61.0 17.1 0.4 0.0 17.3 FOOD NAME Quantity Weight Kcal CHO PRO Fat gCHO/unit Apple, Raw, rose, avg 1/2 cup 68.0 17.0 3.9 0.4 0.2 4.2 Apple, Raw, w/o peel, avg 1 ea 128.0 73.0 18.9 0.2 0.4 19.1 Apple, Raw, w/peel, avg 1 ea 138.0 81.0 21.1 0.3 0.5 21.4 Applesauce, Canned, avg 1/2 cup 122.0 52.0 13.8 0.2 0.1 13.9 APPLESAUCE, CANNED, UNSWEETENED 1/2 CUP 122.0 53.0 13.8 0.2 0.1 13.9 Applesauce, Canned, w/vit C, avg 1/2 cup 122.0 52.0 13.8 0.2 0.1 13.9 Applesauce, Sweetened, avg 1/2 cup 128.0 97.0 25.5 0.2 0.2 25.7 Applesauce, Sweetened, unsalted, avg 1/2 cup 128.0 97.0 25.5 0.2 0.2 25.7 APRICOT NECTAR 8 OZ 251.0 141.0 36.1 0.9 0.2 36.7 Apricots, Candied, avg 1 oz 28.0 95.0 24.2 0.2 0.1 24.3 APRICOTS, CANNED IN WATER 4 HALVES 90.0 20.0 4.9 0.6 0.0 5.3 Apricots, Canned, heavy syrup, w/o skin, avg 1/2 cup 129.0 107.0 27.7 0.7 0.1 28.1 Apricots, Canned, heavy syrup, w/skin, avg 1/2 cup 120.0 100.0 25.8 0.6 0.1 26.2 Apricots, Canned, juice, w/skin, halves, avg 1/2 cup 122.0 59.0 15.0 0.8 0.0 15.5 Apricots, Canned, light syrup, w/skin, avg 1/2 cup 126.0 79.0 20.8 0.7 0.1 21.2 Apricots, Canned, water, w/o skin, avg 1/2 cup 114.0 25.0 6.2 0.8 0.0 6.7 Apricots, Canned, water, w/skin, avg 1/2 cup 122.0 33.0 7.8 0.9 0.2 8.4 Apricots, Canned, xtr heavy syrup, w/o skin, avg 1/2 cup 123.0 118.0 30.6 0.7 0.0 31.0 Apricots, Dried, sulfured, unckd, avg 1/2 cup 65.0 155.0 40.2 2.4 0.3 41.7 Apricots, Frozen, swtnd, avg 1/2 cup 121.0 119.0 30.4 0.8 0.1 30.9 APRICOTS, RAW 3 MEDIUM 106.0 51.0 11.8 1.5 0.4 12.8 Apricots, Raw, pitted, fresh, sliced, avg 1/2 cup 82.0 39.0 9.1 1.1 0.3 9.8 Apricots, Stewed, dried, halves, slfrd, swntd, avg 1/2 cup 135.0 153.0 39.6 1.6 0.2 40.6 Apricots, Stewed, dried, sulfured, avg 1/2 cup 125.0 106.0 27.4 1.6 0.2 28.4 ARBY'S CLUB SANDWICH 252.0 560.0 43.0 30.0 30.0 68.5 ARBY'S HAM & CHEESE SANDWICH 154.0 380.0 33.0 23.0 17.0 51.1 ARBY'S JUNIOR ROAST BEEF 74.0 220.0 21.0 12.0 9.0 30.5 ARBY'S ROAST BEEF & CHEESE 168.0 450.0 36.0 27.0 22.0 57.7 ARBY'S ROAST BEEF SANDWICH 140.0 350.0 32.0 22.0 15.0 49.0 ARBY'S SUPER ROAST BEEF 263.0 620.0 61.0 30.0 28.0 86.0 Arrowhead, Cooked, avg 1 ea 12.0 9.0 1.9 0.5 0.0 2.2 Arrowhead, Raw, avg 1 ea 12.0 12.0 2.4 0.6 0.0 2.8 ARROWHEAD,BOILED 1 MEDIUM 12.0 9.0 O.O 9.3 0.0 5.6 ARTICHOKE HEARTS,BOILED 1/2CUP 84.0 37.0 8.7 1.9 0.1 9.9 ARTICHOKE,BOLIED 1 MEDIUM 300.0 53.0 12.4 2.8 0.2 14.1 Artichokes, Frozen, ckd, avg 1/2 cup 84.0 38.0 7.7 2.6 0.4 9.4 Artichokes, Globe, ckd, avg 1 ea 120.0 60.0 13.4 4.2 0.2 16.0 Artichokes, Globe, raw, avg 1 ea 128.0 60.0 13.4 4.2 0.2 16.0 Artichokes, Hearts, marinated, avg 1/2 cup 65.0 64.0 5.0 1.6 5.2 7.3 FOOD NAME Quantity Weight Kcal CHO PRO Fat gCHO/unit Artichokes, Hearts, Progresso 1 pce 41.0 18.0 3.0 1.0 0.0 3.6 Artichokes, Jerusalem, raw, avg 1/2 cup 75.0 57.0 13.1 1.5 0.0 14.0 Arugula, Leaf, raw, avg 1/2 cup 10.0 3.0 0.4 0.3 6.6 2.2 Asparagus, Canned, 50% less salt, Green Giant 1/2 cup 120.0 18.0 3.0 1.4 0.0 3.8 Asparagus, Canned, unsalted, avg 1/2 cup 122.0 18.0 3.0 2.2 0.2 4.4 Asparagus, Canned, w/liquid, avg 1/2 cup 122.0 18.0 3.0 2.2 0.2 4.4 Asparagus, Canned, white spears, Pillsbury 3 oz 85.0 12.0 2.0 1.7 0.1 3.0 Asparagus, Cooked, avg 1/2 cup 90.0 22.0 3.8 2.3 0.3 5.3 ASPARAGUS, FRESH, COOKED 2/3 CUP 100.0 20.0 3.6 2.2 0.2 5.0 ASPARAGUS, FROZEN 3/5 CUP 100.0 24.0 4.2 3.3 0.2 6.2 Asparagus, Frozen, ckd, avg 1/2 cup 90.0 25.0 4.4 2.7 0.4 6.1 Asparagus, Raw, avg 1/2 cup 67.0 15.0 3.0 1.5 0.1 3.9 ASPARAGUS,BOILED 1/2CUP 90.0 22.0 4.0 2.3 0.3 5.5 Avocado, avg 1/2 cup 115.0 129.0 10.2 1.8 10.2 13.8 Avocado, California, pureed, avg 1/2 cup 115.0 204.0 7.9 2.4 19.9 14.3 AVOCADO, RAW, CALIFORNIA 1 MEDIUM 173.0 306.0 12.0 3.6 30.0 21.7 Avocado, Sliced, avg 1/2 cup 73.0 118.0 5.4 1.4 11.2 9.0 Bacon Bits, Bac-O-Bits, General Mills 1 Tbs 16.0 67.0 4.3 6.6 2.6 8.9 Bacon Bits, Meatless, avg 1/4 oz 7.0 31.0 2.0 2.2 1.8 3.8 Bacon Bits, Oscar Mayer 1 Tbs 7.0 24.0 0.2 2.7 1.3 2.1 Bacon Bits, Oscar Mayer 1 Tbs 7.0 24.0 0.2 2.7 1.3 2.1 Bacon, Bits, Oscar Mayer 1 Tbs 7.0 24.0 0.2 2.7 1.3 2.1 Bacon, Bits, Oscar Mayer 1 Tbs 7.0 24.0 0.2 2.7 1.3 2.1 Bacon, Canadian, grilled 1 pce 23.0 43.0 0.3 5.6 1.9 4.1 Bacon, Canadian, unheated 1 pce 28.0 44.0 0.5 5.8 1.1 4.3 Bacon, Cooked 4 pce 32.0 184.0 0.2 9.8 15.7 10.0 Bacon, Cooked, low sod, Oscar Mayer 5 pce 30.0 140.0 1.5 10.0 10.5 10.1 Bacon, Cooked, thick cut, Oscar Mayer 3 pce 30.0 150.0 0.0 6.0 12.0 6.6 BACON, FRIED CRISP 1 SLICE 6.0 35.0 0.1 1.6 3.1 1.8 Bacon, Raw 2 pce 57.0 317.0 0.1 4.9 32.8 11.2 Bacon, Smoked, low sod 1 oz 28.0 161.0 0.2 8.5 13.8 8.8 BAGEL 1 MEDIUM 55.0 163.0 30.9 6.0 1.4 34.9 Bagel, Cinnamon Raisin, large, avg 1 ea 118.0 323.0 65.1 11.6 2.0 72.6 Bagel, Egg, large, avg 1 ea 110.0 306.0 58.3 11.7 2.3 65.9 Bagel, Onion, small, Arnie’s Bagelicious 1 ea 55.0 143.0 29.1 5.1 0.7 32.3 Bagel, Plain, small, Arnie’s Bagelicious 1 ea 55.0 144.0 29.3 5.0 0.8 32.5 Bagel, Sesame Seed, small, Arnie’s Bagelicious 1 ea 55.0 147.0 28.0 5.2 1.6 31.5 Bagel, Whole Wheat, small, avg 1 ea 55.0 145.0 31.0 6.0 0.8 34.8 Baking Chips, Butterscotch Morsels, Toll House 1/2 cup 86.0 491.0 61.4 0.0 24.9 67.6 FOOD NAME Quantity Weight Kcal CHO PRO Fat gCHO/unit Baking Chips, Butterscotch, avg 1/2 cup 85.0 458.0 57.0 1.9 24.7 64.3 Baking Chips, Butterscotch, Bakeshoppe 1/2 cup 120.0 649.0 77.3 4.6 35.8 89.0 Baking Chips, Carob Vegan Malted, avg 30 pce 14.0 68.0 10.0 0.4 3.1 11.0 Baking Chips, Carob, avg 1/2 cup 85.0 459.0 47.9 6.9 26.7 58.7 Baking Chips, Carob, unswtnd, avg 30 pce 6.0 28.0 3.3 0.9 1.3 4.2 Baking Chips, Choc Bittersweet, Ambrosia 1/2 cup 86.0 404.0 57.6 4.3 22.4 65.8 Baking Chips, Crunch Pieces, Nestle 2 Tbs 24.0 125.0 15.6 1.4 6.3 18.0 Baking Chips, Milk Choc Kisses, mini, Hershey’s 10 ea 14.0 76.0 8.1 1.0 4.4 9.8 Baking Chips, Milk Choc Morsels, Toll House 1/2 cup 86.0 430.0 55.3 0.0 27.5 62.2 Baking Chips, Milk Choc, Bakers 1 oz 28.0 140.0 18.0 2.0 8.0 21.2 Baking Chips, Milk Choc, Bakeshoppe 1/2 cup 120.0 647.0 72.1 8.8 35.9 86.4 Baking Chips, Milk Choc, mini bits, M & M's 1 Tbs 14.0 70.0 9.4 0.7 3.3 10.6 Baking Chips, Peanut Butter, Reese’s 1/2 cup 120.0 629.0 55.9 24.8 33.1 79.1 Baking Chips, Semi-Swt Choc Flvd , Bakers 1 oz 28.0 140.0 20.0 0.0 6.0 21.5 Baking Chips, Semi-Swt Choc Mini Bits, M&M's 1 Tbs 14.0 73.0 9.2 0.6 3.7 10.5 Baking Chips, Semi-Swt Choc Mini Morsels, Toll Hse 1/2 cup 86.0 430.0 55.3 0.0 24.9 61.5 Baking Chips, Semi-Swt Choc Morsels, Toll House 1/2 cup 86.0 430.0 55.3 0.0 24.9 61.5 Baking Chips, Semi-Swt Choc, avg 1/2 cup 84.0 402.0 53.0 3.5 25.2 61.4 Baking Chips, Semi-Swt Choc, Bakeshoppe 1/2 cup 120.0 635.0 78.9 5.6 32.6 90.4 Baking Chips, Semi-Swt Real Choc, Bakers 1 oz 28.0 120.0 18.0 2.0 7.0 21.0 Baking Chips, Vanilla, Hershey’s 1/2 cup 120.0 637.0 73.4 9.3 34.0 87.5 Baking Chips, White, avg 1/2 cup 85.0 458.0 50.4 4.1 27.3 59.7 Baking Choc, Bittersweet Bar, Hershey's 1 ea 28.0 157.0 15.1 1.9 9.4 18.6 Baking Choc, Bittersweet Coating, Blue Ribbon 1 oz 28.0 134.0 14.6 1.1 10.4 17.9 Baking Choc, Bittersweet Square, avg 1 ea 28.0 134.0 13.1 2.2 11.1 17.2 Baking Choc, German's Sweet Bar, Baker’s 2 pce 13.0 60.0 8.0 1.0 3.5 9.5 Baking Choc, Mexican Squares, avg 1 ea 20.0 85.0 15.5 0.7 3.1 16.7 Baking Choc, Milk Choc Coating, avg 1 oz 28.0 143.0 18.2 1.1 7.8 20.8 Baking Choc, Semi-Sweet Bar, Baker’s 1 pce 28.0 130.0 17.0 2.0