Carbohydrates
- Breads and Grains [PDF
10KB]
Food
|
Serving
Size
|
Calories
|
Breads
|
Bagel,
plain
|
1
medium (2 ounces)
|
150
|
Bagel,
plain
|
1
large (3.7 ounces)
|
280
|
Biscuit
|
1
medium (2 ounces)
|
200
|
Bread,
white
|
1
slice
|
80
|
|
Bread,
wheat
|
1
slice
|
80
|
|
Bread,
light
|
1
slice
|
40
|
|
Breadsticks,
soft
|
1
(2 ounces)
|
150
|
|
Cornbread
|
1
piece (2 ounces)
|
190
|
|
Croissants
|
1
(2 ounces)
|
230
|
|
English
muffin
|
1
medium
|
135
|
|
Melba
toast
|
4
|
80
|
|
Muffin,
blueberry
|
1
(2 ounces)
|
160
|
|
Muffin,
bran 1
|
(2
ounces)
|
160
|
|
Muffin,
corn 1
|
(2
ounces)
|
175
|
|
Popovers
|
1
(2 ounces)
|
130
|
|
Roll,
dinner
|
1
medium
|
85
|
|
Roll,
hamburger
|
1
medium
|
125
|
|
Roll,
hot dog
|
1
medium
|
115
|
|
Roll,
kaiser
|
1
medium
|
190
|
|
Scone
|
1
medium
|
150
|
|
|
|
Bread
Products
|
Croutons
|
1/4
cup
|
45
|
French
toast
|
1
slice
|
140
|
Pancakes
|
2
(4 inches)
|
175
|
Pretzel,
soft
|
1
large
|
340
|
Stuffing,
bread
|
1/2
cup
|
195
|
Stuffing,
cornbread
|
1/2
cup
|
180
|
Waffle
|
1
(2.5 ounces)
|
220
|
|
|
|
Cereals,
Cooked
|
Grits,
cooked
|
1
cup
|
140
|
Oatmeal,
cooked
|
1
cup
|
150
|
|
|
|
Cereals,
Ready to Eat
|
Bran
flakes
|
3/4
cup
|
100
|
Granola,
regular
|
1/2
cup
|
250
|
Granola,
low-fat
|
1/2
cup
|
190
|
Oat
cereal, toasted
|
1
cup
|
10
|
Puffed
rice
|
1
cup
|
50
|
Raisin
Bran
|
1
cup
|
200
|
|
|
|
Crackers |
Animal
crackers, plain
|
6
|
85
|
Animal
crackers, iced
|
6
|
150
|
Graham
crackers
|
2
sheets
|
110
|
Matzo
crackers
|
1
sheet
|
110
|
Oyster
crackers
|
23
|
60
|
Saltines
|
5
|
60
|
|
|
|
Pasta
|
Couscous,
cooked
|
1
cup
|
200
|
Egg
noodles, cooked
|
1
cup
|
215
|
Macaroni,
cooked
|
1
cup
|
200
|
Spaghetti,
cooked
|
1
cup
|
200
|
Rice,
cooked brown
|
1/2
cup
|
110
|
Rice,
cooked white
|
1/2
cup
|
130
|
Rice,
cooked wild
|
1/2
cup
|
85
|
Quinoa,
cooked
|
1/2
cup
|
150
|
Cracker,
butter
|
5
|
80
|
|
|
|
Snack
Foods
|
Popcorn,
air popped
|
3
cups
|
90
|
Popcorn,
microwave
|
3
cups
|
105
|
Popcorn,
microwave light
|
3
cups
|
60
|
Popcorn,
oil popped
|
3
cups
|
165
|
Popcorn,
caramel
|
1
cup
|
150
|
Popcorn,
cheese
|
3
cups
|
190
|
Potato
chips, baked
|
11
|
120
|
Potato
chips, regular
|
20
|
150
|
Pretzels,
large twists
|
9
|
110
|
Pretzels,
small twists
|
17
|
110
|
Tortilla
chips, baked
|
20
bite size
|
110
|
Tortilla
chips
|
13
regular rounds
|
150
|
Tortilla
chips
|
6
regular restaurant style
|
130
|
Dairy
- Breads and Grains [PDF
8KB]
Food
|
Serving
Size
|
Calories
|
Milk
|
|
Whole
milk
|
1
cup
|
150
|
|
Reduced-fat
milk (2%)
|
1
cup
|
120
|
|
Low-fat
milk (1%)
|
1
cup
|
100
|
|
Fat-free
milk
|
1
cup
|
90
|
|
Buttermilk,
low-fat
|
1
cup
|
110
|
|
Chocolate
milk, fat-free
|
1
cup
|
145
|
|
Rice
beverage, plain
|
1
cup
|
120
|
|
Soy
beverage, plain
|
1
cup
|
100
|
|
|
|
|
Yogurt
|
|
Whole
milk, plain
|
1
cup
|
180
|
|
Low-fat,
plain
|
1
cup
|
110
|
|
Fat-free,
plain
|
1
cup
|
100
|
|
Low-fat,
flavored
|
1
cup
|
230
|
|
Fat-free,
flavored and artificially sweetened
|
1
cup
|
100
|
|
|
|
|
Cheese
|
|
Cheese,
regular (full-fat)
|
1
ounce
|
110
|
|
Cheese,
reduced-fat
|
1
ounce
|
80
|
|
Cheese,
fat-free
|
1
ounce
|
40
|
|
Cottage
cheese (2%)
|
1/2
cup
|
100
|
|
Cottage
cheese, fat-free
|
1/2
cup
|
80
|
|
Cream
cheese, regular
|
2
tablespoon
|
100
|
|
Cream
cheese, reduced-fat
|
2
tablespoon
|
70
|
|
Cream
cheese, fat-free
|
2
tablespoon
|
30
|
|
Feta
cheese
|
1
ounce
|
80
|
|
Mozzarella
cheese, part-skim
|
1
ounce
|
80
|
|
Parmesan,
grated
|
1
tablespoon
|
30
|
|
Ricotta,
whole milk
|
1/2
cup
|
215
|
|
Ricotta,
low-fat
|
1/2
cup
|
140
|
|
String
cheese
|
1
ounce
|
70
|
|
|
|
|
Frozen
Desserts
|
|
Frozen
yogurt, regular
|
1/2
cup
|
120
|
|
Frozen
yogurt, fat-free
|
1/2
cup
|
95
|
|
Ice
cream, regular
|
1/2
cup
|
140
|
|
Ice
cream, premium
|
1/2
cup
|
260
|
|
Ice
cream, reduced-fat
|
1/2
cup
|
100
|
|
Ice
cream, fat-free
|
1/2
cup
|
90
|
|
Ice
cream, fat-free with no added sugar
|
1/2
cup
|
70
|
|
Sherbet
|
1/2
cup
|
130
|
|
Sorbet
|
1/2
cup
|
110
|
Fruits &Vegetables [PDF
10KB]
Food
|
Serving
Size
|
Calories
|
Juices
|
Apple
juice or cider
|
1
cup
|
120
|
Apricot
nectar
|
1
cup
|
140
|
Cranberry
cocktail
|
1
cup
|
145
|
Cranberry
cocktail, reduced-calorie
|
1
cup
|
45
|
Grape
juice
|
1
cup
|
150
|
Grapefruit
juice
|
1
cup
|
95
|
Lemon
juice
|
2
tablespoon
|
10
|
Lime
juice
|
2
tablespoon
|
10
|
Orange
juice
|
1
cup
|
110
|
Pineapple
juice
|
1
cup
|
140
|
Prune
juice
|
1
cup
|
180
|
Tomato
juice
|
1
cup
|
50
|
Vegetable
juice
|
1
cup
|
50
|
|
|
|
|
Fruits
|
Apple
|
1
medium
|
80
|
Applesauce,
sweetened
|
1/2
cup
|
100
|
Applesauce,
unsweetened
|
1/2
cup
|
50
|
Apricots,
dried
|
4
halves
|
40
|
Apricots,
fresh
|
1
medium
|
20
|
Avocado
|
1/4
medium
|
80
|
Banana
|
1
medium
|
110
|
Blackberries
|
1
cup
|
75
|
Blueberries
|
1
cup
|
80
|
Cantaloupe
|
1
cup
|
55
|
Cherries,
maraschino
|
1
medium
|
10
|
Cherries,
sour fresh
|
1/2
cup
|
40
|
Cherries,
sweet fresh
|
1/2
cup
|
60
|
Cranberries,
dried
|
1/4
cup
|
100
|
Cranberries,
fresh
|
1/2
cup
|
25
|
Fruit
cocktail, canned in heavy syrup
|
1/2
cup
|
90
|
Fruit
cocktail, canned in light syrup
|
1/2
cup
|
70
|
Grapefruit
|
1/2
medium
|
40
|
Grapes
|
17
medium
|
60
|
Honeydew
melon
|
1
cup
|
60
|
Kiwi
|
1
medium
|
45
|
Mandarin
oranges
|
1/2
cup
|
50
|
Mango
|
1/2
medium
|
65
|
Mixed
dried fruit
|
1/4
cup
|
85
|
Nectarine
|
1
medium
|
65
|
Orange
|
1
medium
|
60
|
Papaya
|
1/2
medium
|
60
|
Peach
|
1
medium
|
40
|
Pear
|
1
medium
|
100
|
Pineapple,
fresh
|
1
cup
|
75
|
Pineapple,
canned in light syrup
|
1/2
cup
|
65
|
Plums,
fresh
|
1
medium
|
35
|
Plums,
dried (prunes)
|
3
medium
|
60
|
Raisins
|
1/4
cup
|
125
|
Raspberries
|
1
cup
|
60
|
Strawberries
|
1
cup
|
50
|
Tangerine
|
1
medium
|
35
|
Watermelon
|
1
cup
|
50
|
|
|
|
|
Vegetables
|
Artichokes,
cooked
|
1
medium
|
60
|
Artichoke,
marinated hearts
|
1/2
cup
|
110
|
Asparagus,
cooked
|
1/2
cup
|
20
|
Broccoli,
cooked
|
1/2
cup
|
20
|
Broccoli,
raw
|
1/2
cup
|
10
|
Brussel
sprouts, cooked
|
1/2
cup
|
30
|
Carrots,
cooked
|
1/2
cup
|
35
|
Carrots,
raw
|
1
large
|
30
|
Celery,
raw
|
1
stalk
|
5
|
Corn,
cooked
|
1/2
cup
|
65
|
Cucumber,
raw
|
1/2
medium
|
20
|
Green
beans, cooked
|
1/2
cup
|
25
|
Jicama,
raw
|
1/2
cup
|
25
|
Lettuce,
raw
|
1
cup
|
5
|
Mixed
vegetables, frozen
|
1/2
cup
|
55
|
Mushrooms,
canned
|
1/2
cup
|
20
|
Mushrooms,
raw
|
1/2
cup
|
10
|
Onions,
raw
|
1/2
cup
|
30
|
Pea
pods, cooked
|
1/2
cup
|
35
|
Peas,
cooked
|
1/2
cup
|
65
|
Peppers,
sweet, raw
|
1/2
cup
|
20
|
Potato,
baked
|
1
(4 ounces)
|
125
|
Potato,
French fries
|
10
medium
|
100
|
Potatoes,
mashed with lowfat milk
|
1/2
cup
|
90
|
Spinach,
cooked
|
1/2
cup
|
20
|
Spinach,
raw
|
1
cup
|
10
|
Sweet
potatoes, baked
|
1
(4 ounces)
|
115
|
Tomato,
canned
|
1/2
cup
|
25
|
Tomato,
dried
|
1/2
cup
|
70
|
Tomato,
raw
|
1
medium
|
25
|
Meats & Protein [PDF
9KB]
Food
|
Serving
Size
|
Calories
|
Beef
|
|
Chuck
roast, arm
|
3
ounces cooked
|
185
|
|
Flank
steak
|
3
ounces cooked
|
175
|
|
Ground
beef, regular
|
3
ounces cooked
|
245
|
|
Ground
beef, lean
|
3
ounces cooked
|
215
|
|
Ground
beef, extra lean
|
3
ounces cooked
|
190
|
|
Pot
roast, round
|
3
ounces cooked
|
235
|
|
Prime
rib
|
3
ounces cooked
|
355
|
|
Round
steak
|
3
ounces cooked
|
205
|
|
Sirloin
steak
|
3
ounces cooked
|
170
|
|
Tenderloin
|
3
ounces cooked
|
180
|
|
|
|
|
Lamb
|
|
Lamb
chops
|
3
ounces cooked
|
185
|
|
Lamb
leg
|
3
ounces cooked
|
220
|
|
|
|
|
Pork
|
|
Ground
Pork
|
3
ounces cooked
|
255
|
|
Ham
|
3
ounces cooked
|
135
|
|
Pork
chops
|
3
ounces cooked
|
180
|
|
Pork
tenderloin
|
3
ounces cooked
|
140
|
|
|
|
|
Processed
and Deli Meats
|
|
Bacon,
fried
|
1
slice
|
35
|
|
Beef
jerky
|
1
ounce
|
90
|
|
Bologna
|
1
ounce
|
90
|
|
Canadian
bacon
|
1
ounce
|
45
|
|
Ham,
deli
|
1
ounce
|
40
|
|
Hot
dog
|
1.6
ounces
|
145
|
|
Pepperoni
|
1
ounce
|
140
|
|
Roast
beef, deli
|
1
ounce
|
30
|
|
Sausage,
Italian
|
2
ounces
|
215
|
|
Sausage,
Polish
|
2.7
ounces
|
240
|
|
Sausage,
smoked
|
2
ounces
|
190
|
|
Peanut
Butter
|
1
tablespoon
|
95
|
|
|
|
|
Poultry
|
|
Chicken
breast, skin
|
3
ounces cooked
|
170
|
|
Chicken
breast, no skin
|
3
ounces cooked
|
140
|
|
Chicken
breast, deli
|
1
ounce
|
| |
