The Diet Denominator: Fill Your Tank for Less

A practical guide to choosing low energy density foods

 

By Frank G. Bottone, Jr., Ph.D.

 

description of food

Calories

weight (grams)

diet denominator

CLUB SODA                    

0

355

0.0

COFFEE, BREWED            

0

180

0.0

COFFEE, INSTANT, PREPARED 

0

182

0.0

COLA, DIET, ASPARTAME ONLY   

0

355

0.0

COLA, DIET, ASPRTAME + SACCHRN

0

355

0.0

COLA, DIET, SACCHARIN ONLY   

0

355

0.0

LETTUCE, BUTTERHEAD, RAW,LEAVE

0

15

0.0

PARSLEY, FREEZE-DRIED        

0

0.4

0.0

TEA, BREWED               

0

240

0.0

TEA, INSTANT,PREPRD,UNSWEETEND8

0

241

0.0

VINEGAR, CIDER               

0

15

0.0

BEEF BROTH, BOULLN, CONSM,CNND

15

240

0.1

PICKLES, CUCUMBER, DILL      

5

65

0.1

LETTUCE, CRISPHEAD, RAW,PIECES

5

55

0.1

ONION SOUP, DEHYDRATD, PREPRED

20

184

0.1

CABBAGE, CHINESE, PAK-CHOI,CKD

20

170

0.1

LETTUCE, BUTTERHEAD, RAW,HEAD

20

163

0.1

ASPARAGUS,CANNED,SPEARS,NOSALT4

10

80

0.1

ASPARAGUS,CANNED,SPEARS,W/SALT4

10

80

0.1

CELERY, PASCAL TYPE, RAW,STALK

5

40

0.1

LETTUCE, CRISPHEAD, RAW, HEAD

70

539

0.1

CABBAGE, CHINESE,PE-TSAI, RAW

10

76

0.1

COLLARDS, COOKED FROM RAW    

25

190

0.1

MUSTARD GREENS, COOKED, DRANED

20

140

0.1

LETTUCE, CRISPHEAD, RAW,WEDGE

20

135

0.1

TOMATO JUICE, CANNED W/O SALT

40

244

0.2

TOMATO JUICE, CANNED WITH SALT

40

244

0.2

CELERY, PASCAL TYPE, RAW,PIECE

20

120

0.2

CUCUMBER, W/ PEEL         

5

28

0.2

LETTUCE, LOOSELEAF           

10

56

0.2

SPINACH, RAW                 

10

55

0.2

SNAP BEAN,CNND,DRND,GREEN,SALT

25

135

0.2

SNAP BEAN,CNND,DRND,GRN,NOSALT

25

135

0.2

SNAP BEAN,CNND,DRND,YLLW, SALT

25

135

0.2

SNAP BEAN,CNND,DRND,YLLW,NOSAL

25

135

0.2

VEGETABLE JUICE COCKTAIL, CNND

45

242

0.2

SAUERKRAUT, CANNED           

45

236

0.2

BAMBOO SHOOTS, CANNED, DRAINED

25

131

0.2

TURNIPS, COOKED, DICED       

30

156

0.2

CAULIFLOWER, COOKED FROM FROZN

35

180

0.2

SQUASH, SUMMER, COOKED, DRAIND

35

180

0.2

CABBAGE, COMMON, COOKED, DRNED

30

150

0.2

ENDIVE, CURLY, RAW           

10

50

0.2

BEAN SPROUTS, MUNG, COOKD,DRAN

25

124

0.2

LIME JUICE,CANNED            

50

246

0.2

TOMATOES, RAW                

25

123

0.2

PUMPKIN, COOKED FROM RAW     

50

245

0.2

LEMON JUICE, CANNED          

50

244

0.2

PEPPERS, SWEET, COOKED, GREEN

15

73

0.2

PEPPERS, SWEET, COOKED, RED  

15

73

0.2

TURNIP GREENS, COOKED FROM RAW

30

144

0.2

TOMATOES, CANNED, S+L, W/ SALT

50

240

0.2

TOMATOES, CANNED, S+L,W/O SALT

50

240

0.2

TOMATO VEG SOUP, DEHYD,PREPRED

40

189

0.2

CHICKEN NOODLE SOUP,DEHYD,PRPD

40

188

0.2

CABBAGE, COMMON, RAW         

15

70

0.2

SPINACH, COOKED FROM RAW, DRND

40

180

0.2

MUSHROOMS, CANNED, DRND,W/SALT

35

156

0.2

LEMON JUICE,FRZN,SINGLE-STRNGH6

55

244

0.2

SPINACH, CANNED, DRND,W/ SALT

50

214

0.2

SPINACH, CANNED, DRND,W/O SALT

50

214

0.2

CARROTS, CANNED, DRN, W/ SALT

35

146

0.2

CARROTS, CANNED,DRND, W/O SALT

35

146

0.2

CAULIFLOWER, COOKED FROM RAW 

30

125

0.2

LEMON JUICE, RAW             

60

244

0.2

CHICKEN RICE SOUP, CANNED    

60

241

0.2

ASPARAGUS, CKD FRM FRZ,DR,SPER4

15

60

0.3

ASPARAGUS, CKD FRM RAW, DR,CUT

45

180

0.3

ASPARAGUS, CKD FRM RAW,DR,SPER4

15

60

0.3

CAULIFLOWER, RAW             

25

100

0.3

MUSHROOMS, COOKED, DRAINED   

40

156

0.3

LEMONS, RAW                  

15

58

0.3

SNAP BEAN,FRZ,CKD,DRND,GREEN 

35

135

0.3

SNAP BEAN,FRZ,CKD,DRND,YELLOW

35

135

0.3

EGGPLANT, COOKED, STEAMED    

25

96

0.3

LIME JUICE, RAW              

65

246

0.3

BROCCOLI, RAW                

40

151

0.3

BROCCOLI, FRZN, COOKED, DRANED

50

185

0.3

PEPPERS, SWEET, RAW, GREEN   

20

74

0.3

PEPPERS, SWEET, RAW, RED     

20

74

0.3

ASPARAGUS, CKD FRM FRZ,DRN,CUT

50

180

0.3

BEET GREENS, COOKED, DRAINED 

40

144

0.3

BROCCOLI, RAW, COOKED, DRAINED

50

180

0.3

RADISHES, RAW             

5

18

0.3

CABBAGE, RED, RAW            

20

70

0.3

CABBAGE, SAVOY, RAW          

20

70

0.3

MUSHROOMS, RAW               

20

70

0.3

ONIONS, RAW, COOKED, DRAINED 

60

210

0.3

BEAN SPROUTS, MUNG, RAW      

30

104

0.3

SPINACH, COOKED FR FRZEN, DRND

55

190

0.3

BROCCOLI, RAW, COOKED, DRAINED

45

155

0.3

VEGETARIAN SOUP, CANNED      

70

241

0.3

OKRA PODS, COOKED         

25

85

0.3

BEETS, COOKED, DRAINED, WHOLE 2

30

100

0.3

STRAWBERRIES, RAW            

45

149

0.3

ALFALFA SEEDS, SPROUTED, RAW 

10

33

0.3

KOHLRABI, COOKED, DRAINED    

50

165

0.3

TURNIP GREENS, CKED FRM FROZEN

50

164

0.3

TOMATO SAUCE, CANNED WITH SALT

75

245

0.3

BROWN GRAVY FROM DRY MIX     

80

261

0.3

KALE, COOKED FROM FROZEN     

40

130

0.3

KALE, COOKED FROM RAW        

40

130

0.3

CHICKEN NOODLE SOUP, CANNED  

75

241

0.3

WATERMELON, RAW, DICED       

50

160

0.3

WATERMELON, RAW              

155

482

0.3

BEETS, CANNED, DRAINED,NO SALT

55

170

0.3

BEETS, CANNED, DRAINED,W/ SALT

55

170

0.3

BEETS, COOKED, DRAINED, DICED

55

170

0.3

TEA,INSTANT,PREPARD,SWEETENED 8

85

262

0.3

CHICKEN GRAVY FROM DRY MIX   

85

260

0.3

CLAM CHOWDER, MANHATTAN, CANND

80

244

0.3

VEGETABLE BEEF SOUP, CANNED  

80

244

0.3

MINESTRONE SOUP, CANNED      

80

241

0.3

BROCCOLI, FRZN, COOKED, DRANED

10

30

0.3

GRAPEFRUIT, RAW, PINK        

40

120

0.3

GRAPEFRUIT, RAW, WHITE       

40

120

0.3

ITALIAN SALAD DRESSING,LOCALOR

5

15

0.3

LEMON JUICE, CANNED          

5

15

0.3

ONIONS, SPRING, RAW       

10

30

0.3

DANDELION GREENS, COOKED, DRND

35

105

0.3

GINGER ALE                   

125

366

0.3

ONIONS, RAW, CHOPPED         

55

160

0.3

MILK, SKIM, NO ADDED MILKSOLID

85

245

0.3

PUMPKIN, CANNED              

85

245

0.3

ONIONS, RAW, SLICED          

40

115

0.3

BEEF NOODLE SOUP, CANNED     

85

244

0.3

TOMATO SOUP W/ WATER, CANNED 

85

244

0.3

HONEYDEW MELON, RAW          

45

129

0.3

SEAWEED, KELP, RAW           

10

28.35

0.4

COLLARDS, COOKED FROM FROZEN 

60

170

0.4

CANTALOUP, RAW               

95

267

0.4

SNAP BEAN,RAW,CKD,DRND,GREEN 

45

125

0.4

SNAP BEAN,RAW,CKD,DRND,YELLOW

45

125

0.4

MILK, SKIM, ADDED MILK SOLIDS

90

245

0.4

CHERRIES, SOUR,RED,CANND,WATER

90

244

0.4

CARROTS, COOKED FROM FROZEN  

55

146

0.4

CHICKEN CHOW MEIN, CANNED    

95

250

0.4

GRAPEFRUIT JUICE, CANNED,UNSWT

95

247

0.4

GRAPEFRUIT JUICE, RAW        

95

247

0.4

BRUSSELS SPROUTS, RAW, COOKED

60

155

0.4

SQUASH, WINTER, BAKED        

80

205

0.4

PEACHES, RAW                 

35

87

0.4

GRAPEFRT JCE,FRZN,DLTD,UNSWTEN

100

247

0.4

LIMEADE,CONCEN,FROZEN,DILUTED 6

75

185

0.4

PEAS, EDIBLE POD, COOKED,DRNED

65

160

0.4

BUTTERMILK, FLUID            

100

245

0.4

CARROTS, RAW, GRATED         

45

110

0.4

MILK, LOFAT, %, NO ADDEDSOLID

100

244

0.4

CARROTS, RAW, WHOLE          

30

72

0.4

TANGERINES, RAW              

35

84

0.4

LEMON-LIME SODA              

155

372

0.4

BRUSSELS SPROUTS, FRZN, COOKED

65

155

0.4

TOMATO PUREE, CANNED W/O SALT

105

250

0.4

TOMATO PUREE, CANNED WITH SALT

105

250

0.4

ORANGE JUICE, CANNED         

105

249

0.4

ORANGE + GRAPEFRUIT JUCE,CANND

105

247

0.4

MILK, LOFAT, %, ADDED SOLIDS

105

245

0.4

APPLESAUCE, CANNED,UNSWEETENED

105

244

0.4

LEMONADE,CONCEN,FRZEN,DILUTED

80

185

0.4

COLA, REGULAR                

160

369

0.4

PEPPER-TYPE SODA             

160

369

0.4

PEACHES, RAW, SLICED         

75

170

0.4

ORANGE JUICE, CHILLED        

110

249

0.4

ORANGE JUICE,FRZN,CNCN,DILUTED

110

249

0.4

ORANGE JUICE, RAW            

110

248

0.4

PEACHES, CANNED, JUICE PACK  

110

248

0.4

PEPPERS, HOT CHILI, RAW, GREEN

20

45

0.4

PEPPERS, HOT CHILI, RAW, RED 

20

45

0.4

ROOT BEER                    

165

370

0.4

FRUIT PUNCH DRINK, CANNED 

85

190

0.4

CARROTS, COOKED FROM RAW     

70

156

0.4

EGGS, RAW, WHITE             

15

33

0.5

PEACHES, CANNED, JUICE PACK  

35

77

0.5

ORANGES, RAW                 

60

131

0.5

ARTICHOKES, GLOBE, COOKED, DRN

55

120

0.5

GRAPEFRUIT JUICE, CANNED,SWTND

115

250

0.5

VEGETABLES, MIXED, CANNED    

75

163

0.5

APPLE JUICE, CANNED          

115

248

0.5

FRUIT COCKTAIL,CNND,JUICE PACK

115

248

0.5

PAPAYAS, RAW                 

65

140

0.5

CR OF CHICKEN SOUP W/ H20,CNND

115

244

0.5

APRICOTS, RAW             

50

106

0.5

ORANGES, RAW, SECTIONS       

85

180

0.5

APRICOTS, CANNED, JUICE PACK 

40

84

0.5

NECTARINES, RAW              

65

136

0.5

PINEAPPLE-GRAPEFRUIT JUICEDRNK6

90

187

0.5

APRICOTS, CANNED, JUICE PACK 

120

248

0.5

GRAPE SODA                   

180

372

0.5

ORANGE SODA                  

180

372

0.5

PINEAPPLE, RAW, DICED        

75

155

0.5

COCOA PWDR W/ NOFAT DRMLK,PRPD

100

206

0.5

RASPBERRIES, RAW             

60

123

0.5

MILK, LOFAT, 2%, NO ADDEDSOLID

120

244

0.5

CORNMEAL,DEGERMED,ENRCHED,COOK

120

240

0.5

GRAPEJCE,FRZN,DILUTD,SWTND,W/C

125

250

0.5

MALT-O-MEAL, W/O SALT        

120

240

0.5

MALT-O-MEAL, WITH SALT       

120

240

0.5

PARSLEY, RAW                 

5

10

0.5

WATER CHESTNUTS, CANNED      

70

140

0.5

TANGERINE JUICE, CANNED,SWTNED

125

249

0.5

PEARS, CANNED, JUICE PACK    

125

248

0.5

MUSHROOM GRAVY, CANNED       

120

238

0.5

MILK, LOFAT, 2%, ADDED SOLIDS

125

245

0.5

PEARS, CANNED, JUICE PACK    

40

77

0.5

BLACKBERRIES, RAW            

75

144

0.5

PLUMS, RAW, 2-/8-IN DIAM    

35

66

0.5

CR OF MUSHROM SOUP W/ H2O,CNND

130

244

0.5

GRAPE DRINK, CANNED       

100

187

0.5

PLUMS, RAW, -/2-IN DIAM    

15

28

0.5

BEEF GRAVY, CANNED           

125

233

0.5

YOGURT, W/ NONFAT MILK    

125

227

0.6

BLUEBERRIES, RAW             

80

145

0.6

SOY SAUCE                    

10

18

0.6

APRICOT NECTAR, NO ADDED VIT C

140

251

0.6

PINEAPPLE JUICE, CANNED,UNSWTN

140

250

0.6

CRANBERRY JUICE COCKTAL W/VITC

145

253

0.6

CRM WHEAT,CKD, QUICK, NO SALT

140

244

0.6

CRM WHEAT,CKD,QUICK, W/  SALT

140

244

0.6

CRM WHEAT,CKD,REG,INST,NO SALT

140

244

0.6

CRM WHEAT,CKD,REG,INST,W/SALT

140

244

0.6

PLUMS, CANNED, JUICE PACK    

145

252

0.6

VEGETABLES, MIXED, CKED FR FRZ

105

182

0.6

PLUMS, CANNED, JUICE PACK 

55

95

0.6

APPLES, RAW, UNPEELED,3 PER LB

80

138

0.6

GELATIN DESSERT, PREPARED    

70

120

0.6

CORN GRITS, COOKED, INSTANT  

80

137

0.6

APPLES, RAW, UNPEELED,2 PER LB

125

212

0.6

GRAPEFRUIT, CANNED, SYRUP PACK

150

254

0.6

APPLES, RAW, PEELED, SLICED  

65

110

0.6

KIWIFRUIT, RAW               

45

76

0.6

OATMEAL,CKD,INSTNT,PLAIN,FORTF

105

177

0.6

CORN GRITS,CKD,REG,WHTE,NOSALT

145

242

0.6

CORN GRITS,CKD,REG,WHTE,W/SALT

145

242

0.6

CORN GRITS,CKD,REG,YLLW,NOSALT

145

242

0.6

CORN GRITS,CKD,REG,YLLW,W/SALT

145

242

0.6

PEARS, RAW, D'ANJOU          

120

200

0.6

PINEAPPLE, CANNED, JUICE PACK

150

250

0.6

PEARS, RAW, BARTLETT         

100

166

0.6

PEARS, RAW, BOSC             

85

141

0.6

PINEAPPLE, CANNED, JUICE PACK

35

58

0.6

GRAPE JUICE, CANNED          

155

253

0.6

MILK, WHOLE, 3.3% FAT        

150

244

0.6

TANGERINES, CANNED, LIGHT SYRP

155

252

0.6

YOGURT, W/ WHOLE MILK     

140

227

0.6

OATMEAL,CKD,RG,QCK,INST,W/OSAL

145

234

0.6

OATMEAL,CKD,RG,QCK,INST,W/SALT

145

234

0.6

BARBECUE SAUCE               

10

16

0.6

YOGURT, W/ LOFAT MILK, PLAIN 

145

227

0.6

CHOCOLATE MILK, LOWFAT %    

160

250

0.6

TOMATO SOUP WITH MILK, CANNED

160

248

0.6

MANGOS, RAW                  

135

207

0.7

PEA, GREEN, SOUP, CANNED     

165

250

0.7

CLAM CHOWDER, NEW ENG, W/ MILK

165

248

0.7

OYSTERS, RAW                  

160

240

0.7

PICKLES, CUCUMBER, FRESH PACK

10

15

0.7

GRAVY AND TURKEY, FROZEN  

95

142

0.7

BEAN WITH BACON SOUP, CANNED 

170

253

0.7

PEAS, GREEN,CNND,DRND, W/ SALT

115

170

0.7

PEAS, GREEN,CNND,DRND,W/O SALT

115

170

0.7

GRAPES, EUROPEAN, RAW, THOMPSN

35

50

0.7

GRAPES, EUROPEAN, RAW, TOKAY 

40

57

0.7

PRUNE JUICE, CANNED          

180

256

0.7

CREAM OF WHEAT,CKD,MIX N EAT 

100

142

0.7

TOFU                         

85

120

0.7

CHOCOLATE MILK, LOWFAT 2%    

180

250

0.7

CORN, CNND,CRM STL,WHIT,NO SAL

185

256

0.7

CORN, CNND,CRM STL,WHIT,W/SALT

185

256

0.7

CORN, CNND,CRM STL,YLLW,NO SAL

185

256

0.7

CORN, CNND,CRM STL,YLLW,W/SALT

185

256

0.7

FRUIT COCKTAIL,CNND,HEAVYSYRUP

185

255

0.7

CHERRIES, SWEET, RAW         

50

68

0.7

WINE, TABLE, RED          

75

102

0.7

POPSICLE                     

70

95

0.7

PEACHES, CANNED, HEAVY SYRUP 

60

81

0.7

PEACHES, CANNED, HEAVY SYRUP 

190

256

0.7

PEARS, CANNED, HEAVY SYRUP   

190

255

0.7

PEARS, CANNED, HEAVY SYRUP   

60

79

0.8

BLACK-EYED PEAS, DRY, COOKED 

190

250

0.8

SPAGHETTI, TOM SAUCE CHEES,CND

190

250

0.8

POTATOES, MASHED,RECPE,W/ MILK

160

210

0.8

APPLESAUCE, CANNED, SWEETENED

195

255

0.8

CLAMS, RAW                

65

85

0.8

CR OF CHICKEN SOUP W/ MLK,CNND

190

248

0.8

JERUSALEM-ARTICHOKE, RAW     

115

150

0.8

PEACHES, DRIED,COOKED,UNSWETND

200

258

0.8

PINEAPPLE, CANNED, HEAVY SYRUP

45

58

0.8

PEAS,GRN, FROZEN COOKED,DRANED

125

160

0.8

EVAPORATED MILK, SKIM, CANNED

200

255

0.8

PINEAPPLE, CANNED, HEAVY SYRUP

200

255

0.8

WINE, TABLE, WHITE        

80

102

0.8

CORN,CNND,WHL KRNL,WHTE,NO SAL

165

210

0.8

CORN,CNND,WHL KRNL,WHTE,W/SALT

165

210

0.8

CORN,CNND,WHL KRNL,YLLW,NO SAL

165

210

0.8

CORN,CNND,WHL KRNL,YLLW,W/SALT

165

210

0.8

CHICKEN GRAVY, CANNED        

190

238

0.8

PARSNIPS, COOKED, DRAINED    

125

156

0.8

BLUEBERRIES, FROZEN, SWEETENED

185

230

0.8

BLUEBERRIES, FROZEN, SWEETENED

230

284

0.8

CORN, COOKED FRM FROZN, WHITE

135

165

0.8

CORN, COOKED FRM FROZN, YELLOW

135

165

0.8

APRICOT, CANNED, HEAVY SYRUP 

70

85

0.8

CR OF MUSHROM SOUP W/ MLK,CNND

205

248

0.8

APRICOT, CANNED, HEAVY SYRUP 

215

258

0.8

TOMATO PASTE, CANNED W/O SALT

220

262

0.8

TOMATO PASTE, CANNED WITH SALT

220

262

0.8

APRICOTS, DRIED, COOKED,UNSWTN

210

250

0.8

CHOCOLATE MILK, REGULAR      

210

250

0.8

COCA PWDR W/O NOFAT DRYMLK,PRD

225

265

0.8

POTATOES, BOILED, PEELED BEFOR

115

135

0.9

POTATOES, SCALLOPED, HOME RECP

210

245

0.9

COTTAGE CHEESE,UNCREAMED     

125

145

0.9

SWEETPOTATOES, CNNED, VAC PACK

35

40

0.9

POTATOES, BOILED, PEELED AFTER

120

136

0.9

MALTED MILK,CHOCOLATE, PWDRPPD

235

265

0.9

MALTED MILK,NATURAL, PWDR PPRD

235

265

0.9

PLUMS, CANNED, HEAVY SYRUP   

230

258

0.9

BEEF AND VEGETABLE STEW,HM RCP

220

245

0.9

RED KIDNEY BEANS, DRY, CANNED

230

255

0.9

PLUMS, CANNED, HEAVY SYRUP

120

133

0.9

COTTAGE CHEESE,LOWFAT 2%     

205

226

0.9

WHITE SAUCE W/ MILK FROM MIX 

240

264

0.9

BANANAS                      

105

114

0.9

HOLLANDAISE SCE, W/ H2O,FRM MX

240

259

0.9

POTATOES, BAKED FLESH ONLY   

145

156

0.9

PEACHES, FROZEN,SWETNED,W/VITC

265

284

0.9

BANANAS, SLICED              

140

150

0.9

POTATOES, AU GRATIN, FROM MIX

230

245

0.9

POTATOES, SCALLOPED, FROM MIX

230

245

0.9

PEACHES, FROZEN,SWETNED,W/VITC

235

250

0.9

FLOUNDER OR SOLE, BAKED,W/OFAT

80

85

0.9

CORN, COOKED FRM FROZN, WHITE

60

63

1.0

CORN, COOKED FRM FROZN, YELLOW

60

63

1.0

MACARONI AND CHEESE, CANNED  

230

240

1.0

STRAWBERRIES, FROZEN, SWEETEND

245

255

1.0

STRAWBERRIES, FROZEN, SWEETEND

275

284

1.0

OATMEAL,CKD,INSTNT,FLVRD,FORTF

160

164

1.0

CATSUP                       

15

15

1.0

CLAMS, CANNED, DRAINED    

85

85

1.0

CRABMEAT, CANNED             

135

135

1.0

LIMA BEANS,THICK SEED,FRZN,CKD

170

170

1.0

MUSTARD, PREPARED, YELLOW    

5

5

1.0

SWEETPOTATOES, BAKED, PEELED 

115

114

1.0

YOGURT, W/ LOFAT MILK,FRUITFLV8

230

227

1.0

REFRIED BEANS, CANNED        

295

290

1.0

SWEETPOTATOES, CANNED, MASHED

260

255

1.0

CHICKEN CHOW MEIN, HOME RECIPE

255

250

1.0

RASPBERRIES, FROZEN, SWEETENED

255

250

1.0

ENCHILADA                    

235

230

1.0

COTTAGE CHEESE,CREMD,SMLL CURD

215

210

1.0

RASPBERRIES, FROZEN, SWEETENED

295

284

1.0

SPAGHETTI, TOM SAUCE CHEE,HMRP

260

250

1.0

SPAGHETTI,MEATBALLS,TOMSAC,CND

260

250

1.0

COTTAGE CHEESE,CREMD,LRGE CURD

235

225

1.0

LIMA BEANS,BABY, FRZN,CKED,DRN

190

180

1.1

RICE, WHITE, PARBOILED, COOKED

185

175

1.1

SWEETPOTATOES, BOILED W/O PEEL

160

151

1.1

PRUNES, DRIED, COOKED,UNSWTNED

225

212

1.1

CATSUP                       

290

273

1.1

TURKEY LOAF, BREAST MEAT

45

42

1.1

TURKEY LOAF, BREAST MEAT

45

42

1.1

POTATOES, MASHED,RECPE,MLK+MAR

225

210

1.1

LENTILS, DRY, COOKED         

215

200

1.1

POTATOES, BAKED WITH SKIN    

220

202

1.1

BLACKEYE PEAS, IMMATR,RAW,CKED

180

165

1.1

RICE, WHITE, INSTANT, COOKED 

180

165

1.1

CHEESE SAUCE W/ MILK, FRM MIX

305

279

1.1

MACARONI, COOKED, TENDER,COLD

115

105

1.1

RICE, WHITE, COOKED          

225

205

1.1

CORN, COOKED FROM RAW, WHITE 

85

77

1.1

CORN, COOKED FROM RAW, YELLOW

85

77

1.1

MACARONI, COOKED, TENDER, HOT

155

140

1.1

SPAGHETTI, COOKED, TENDER    

155

140

1.1

SHAKES, THICK, VANILLA       

315

283

1.1

PUDDING, TAPIOCA, FROM MIX   

145

130

1.1

PUDDING, VNLLA,COOKED FROM MIX

145

130

1.1

AVOCADOS, FLORIDA            

340

304

1.1

POTATOES, MASHED,FRM DEHYDRTED

235

210

1.1

PUDDING, TAPIOCA, CANNED  

160

142

1.1

PEAS, SPLIT, DRY, COOKED     

230

200

1.2

CUSTARD, BAKED               

305

265

1.2

OLIVES, CANNED, GREEN     

15

13

1.2

PUDDING, CHOC, COOKED FROM MIX

150

130

1.2

PUDDING, VNLLA,INSTANT FRM MIX

150

130

1.2

BAKING POWDER, LOW SODIUM    

5

4.3

1.2

GREAT NORTHN BEANS,DRY,CKD,DRN

210

180

1.2

RHUBARB, COOKED, ADDED SUGAR 

280

240

1.2

PLANTAINS, COOKED            

180

154

1.2

PUDDING, RICE, FROM MIX      

155

132

1.2

SHRIMP, CANNED, DRAINED   

100

85

1.2

RICE, BROWN, COOKED          

230

195

1.2

SHAKES, THICK, CHOCOLATE     

335

283

1.2

PEA BEANS, DRY, COOKED,DRAINED

225

190

1.2

PUDDING, CHOC, INSTANT, FR MIX

155

130

1.2

CHOP SUEY W/ BEEF + PORK,HMRCP

300

250

1.2

BEANS,DRY,CANNED,W/PORK+TOMSCE

310

255

1.2

PLANTAINS, RAW               

220

179

1.2

COTTAGE CHEESE,CREMD,W/FRUIT 

280

226

1.2

NOODLES, EGG, COOKED         

200

160

1.3

ICE MILK, VANILLA,SOFTSERV 3%

225

175

1.3

HALF AND HALF, CREAM         

315

242

1.3

SOYBEANS, DRY, COOKED, DRAINED

235

180

1.3

BAKING POWDER, STRGHT PHOSPHAT

5

3.8

1.3

BLACK BEANS, DRY, COOKED,DRAND

225

171

1.3

PORK, LUNCHEON MEAT,CKD HAM,LN2

75

57

1.3

TURKEY HAM, CURED TURKEY THIGH2

75

57

1.3

BLACKEYE PEAS,IMMTR,FRZN,CKED

225

170

1.3

POTATOES, AU GRATIN, HOME RECP

325

245

1.3

SPAGHETTI,MEATBALLS,TOMSA,HMRP

330

248

1.3

CHILI CON CARNE W/ BEANS, CNND

340

255

1.3

HALF AND HALF, CREAM         

20

15

1.3

IMITATION CREAMERS, LIQUID FRZ

20

15

1.3

PICKLES, CUCUMBER, SWT GHERKIN

20

15

1.3

RELISH, SWEET                

20

15

1.3

EGGNOG                       

340

254

1.3

EVAPORATED MILK, WHOLE, CANNED

340

252

1.3

WINE, DESSERT             

140

103

1.4

LIMA BEANS, DRY, COOKED,DRANED

260

190

1.4

SWEETPOTATOES, CANDIED       

145

105

1.4

RICOTTA CHEESE, PART SKIM MILK

340

246

1.4

SHERBET, 2% FAT              

270

193

1.4

SHERBET, 2% FAT              

2160

1542

1.4

ICE MILK, VANILLA, 4% FAT    

1470

1048

1.4

FLOUNDER OR SOLE, BAKED, BUTTR

120

85

1.4

ICE MILK, VANILLA, 4% FAT    

185

131

1.4

BEANS,DRY,CANNED,W/FRANKFURTER

365

255

1.4

POTATO SALAD MADE W/ MAYONNAIS

360

250

1.4

PUDDING, CHOCOLATE,CANNED 

205

142

1.4

GRAPEFRT JCE,FRZN,CNCN,UNSWTEN6

300

207

1.4

MACARONI, COOKED, FIRM       

190

130

1.5

SPAGHETTI, COOKED, FIRM      

190

130

1.5

PINTO BEANS,DRY,COOKED,DRAINED

265

180

1.5

CHICKEN LIVER, COOKED        

30

20

1.5

EGGS, COOKED, HARD-COOKED    

75

50

1.5

EGGS, COOKED, POACHED        

75

50

1.5

EGGS, RAW, WHOLE             

75

50

1.5

BEANS,DRY,CANNED,W/PORK+SWTSCE

385

255

1.5

CRANBERRY SAUCE, CANNED,SWTND

420

277

1.5

CHICKEN AND NOODLES, HOME RECP

365

240

1.5

TURKEY ROAST, FRZN,LGHT+DRK,CK

130

85

1.5

PORK, CURED, HAM, ROSTED,LEAN

105

68

1.5

PUDDING, VANILLA, CANNED  

220

142

1.5

COOKED SALAD DRSSING, HOME RCP

25

16

1.6

FRENCH SALAD DRESSING, LOCALOR

25

16

1.6

CHICKEN ROLL, LIGHT       

90

57

1.6

WHITE SAUCE, MEDIUM, HOME RECP

395

250

1.6

TUNA, CANND, DRND,WATR, WHITE

135

85

1.6

TURKEY, ROASTED, LIGHT MEAT

135

85

1.6

ORANGE JUICE,FROZEN CONCENTRTE6

340

213

1.6

SPINACH SOUFFLE              

220

136

1.6

CHICKEN, ROASTED, BREAST  

140

86

1.6

EGGS, COOKED, SCRAMBLED/OMELET

100

61

1.6

HALIBUT, BROILED, BUTTER,LEMON JUICE

140

85

1.6

PORK, CURED, HAM, CANNED,ROAST

140

85

1.6

SALMON, BAKED, RED        

140

85

1.6

CHICKEN, CANNED, BONELESS 

235

142

1.7

CHICKPEAS, COOKED, DRAINED   

270

163

1.7

 

 

 

 

IMITATN SOUR DRESSING        

20

12

1.7

OLIVES, CANNED, RIPE, MISSION 3

15

9

1.7

000 ISLAND, SALAD DRSNG,LOCAL

25

15

1.7

MISO                         

470

276

1.7

CHICKEN, ROASTED, DRUMSTICK  

75

44

1.7

TURKEY, ROASTED, LIGHT + DARK

240

140

1.7

RICOTTA CHEESE, WHOLE MILK   

430

246

1.7

AVOCADOS, CALIFORNIA         

305

173

1.8

BEEF HEART, BRAISED       

150

85

1.8

SALMON, SMOKED            

150

85

1.8

IMITATN SOUR DRESSING        

415

235

1.8

GRAPEJCE,FRZN,CONCEN,SWTND,W/C6

385

216

1.8

CHICKEN, STEWED, LIGHT + DARK

250

140

1.8

BEEF ROAST, EYE O RND, LEAN

135

75

1.8

CAROB FLOUR                  

255

140

1.8

TUNA SALAD                   

375

205

1.8

PORK, CURED, BACON,CANADN,CKED2

85

46

1.8

IMITATN WHIPD TOPING,PWDRD,PRP

150

80

1.9

LIMEADE,CONCENTRATE,FRZN,UNDIL

410

218

1.9

TURKEY, ROASTED, DARK MEAT   

160

85

1.9

LAMB,LEG,ROASTED, LEAN ONLY  

140

73

1.9

CHICKEN A LA KING, HOME RECIPE

470

245

1.9

LEMONADE,CONCENTRATE,FRZ,UNDIL

425

219

1.9

TUNA, CANND, DRND,OIL,CHK,LGHT

165

85

1.9

EGGS, COOKED, FRIED          

90

46

2.0

LIGHT, COFFEE OR TABLE CREAM 

470

240

2.0

ICE CREAM, VANLLA, REGULR %

100

50

2.0

LIGHT, COFFEE OR TABLE CREAM 

30

15

2.0

OYSTERS, BREADED, FRIED      

90

45

2.0

DUCK, ROASTED, FLESH ONLY    

445

221

2.0

BEEF, DRIED, CHIPPED         

145

72

2.0

ICE CREAM, VANLLA, REGULR %

2155

1064

2.0

ICE CREAM, VANLLA, REGULR %

270

133

2.0

PANCAKES, BUCKWHEAT, FROM MIX

55

27

2.0

HADDOCK, BREADED, FRIED      

175

85

2.1

SARDINES, ATLNTC,CNNED,OIL,DRN

175

85

2.1

TROUT, BROILED, W/ BUTTR,LEMJU

175

85

2.1

BREAD STUFFING,FROM MX,MOIST 

420

203

2.1

BEEF STEAK,SIRLOIN,BROIL,LEAN

150

72

2.1

SOUR CREAM                   

25

12

2.1

PUMPKIN PIE                  

320

152

2.1

PUMPKIN PIE                  

1920

910

2.1

BOSTON BROWN BREAD,W/WHTECRNM

95

45

2.1

BOSTON BROWN BREAD,W/YLLWCRNML

95

45

2.1

MOLASSES, CANE, BLACKSTRAP   

85

40

2.1

MACARONI AND CHEESE, HOME RCPE

430

200

2.2

SOUR CREAM                   

495

230

2.2

TORTILLAS, CORN              

65

30

2.2

SCALLOPS, BREADED, FRZN,REHEAT

195

90

2.2

ICE CREAM, VANLLA, SOFT SERVE

375

173

2.2

CUSTARD PIE                  

330

152

2.2

CINNAMON                     

5

2.3

2.2

BEEF LIVER, FRIED            

185

85

2.2

BEEF, CANNED, CORNED         

185

85

2.2

OCEAN PERCH, BREADED, FRIED  

185

85

2.2

VEAL CUTLET, MED FAT,BRSD,BRLD

185

85

2.2

POTATOES, HASHED BROWN,FR FRZN

340

156

2.2

CUSTARD PIE                  

1985

910

2.2

LAMB,CHOPS,LOIN,BROIL,LEAN   

140

64

2.2

POTATOES,FRENCH-FRD,FRZN,OVEN

110

50

2.2

PANCAKES, PLAIN, FROM MIX    

60

27

2.2

PANCAKES, PLAIN, HOME RECIPE 

60

27

2.2

PORK FRESH HAM, ROASTD, LEAN 

160

72

2.2

HERRING, PICKLED             

190

85

2.2

SYRUP, CHOCOLATE FLAVORED THIN

85

38

2.2

BEEF, CKD,BTTM ROUND,LEAN ONLY

175

78

2.2

CHICKEN, FRIED, FLOUR, BREAST

220

98

2.2

PORK, LUNCHEON MEAT,CHOPPD HAM

95

42

2.3

LAMB, RIB, ROASTED, LEAN ONLY

130

57

2.3

PORK CHOP, LOIN, BROIL, LEAN 

165

72

2.3

ROAST BEEF SANDWICH          

345

150

2.3

MAYONNAISE, IMITATION        

35

15

2.3

SANDWICH SPREAD, PORK, BEEF  

35

15

2.3

PRUNES, DRIED                

115

49

2.3

CHICKEN POTPIE, HOME RECIPE  

545

232

2.3

SHRIMP, FRENCH FRIED         

200

85

2.4

ANGELFOOD CAKE, FROM MIX     

125

53

2.4

ICE CREAM, VANLLA, RICH 6% FT

2805

1188

2.4

ICE CREAM, VANLLA, RICH 6% FT

350

148

2.4

PEACHES, DRIED               

380

160

2.4

ANGELFOOD CAKE, FROM MIX     

1510

635

2.4

ONION POWDER                 

5

2.1

2.4

PAPRIKA                      

5

2.1

2.4

PEPPER, BLACK                

5

2.1

2.4

APRICOTS, DRIED, UNCOOKED    

310

130

2.4

FRENCH TOAST, HOME RECIPE    

155

65

2.4

BLUEBERRY PIE                

380

158

2.4

TACO                         

195

81

2.4

BEEF ROAST, EYE O RND,LEAN+FAT

205

85

2.4

LAMB,LEG,ROASTED, LEAN+ FAT  

205

85

2.4

PORK, CURED, HAM, ROSTED,LN+FT

205

85

2.4

PIZZA, CHEESE                

290

120

2.4

BLUEBERRY PIE                

2285

945

2.4

APPLES, DRIED, SULFURED      

155

64

2.4

WHOLE-WHEAT BREAD            

1110

454

2.4

CHESTNUTS, EUROPEAN, ROASTED 

350

143

2.4

CHICKEN, FRIED, FLOUR, DRMSTCK

120

49

2.4

BEEF POTPIE, HOME RECIPE     

515

210

2.5

ENGLISH MUFFINS, PLAIN       

140

57

2.5

BEEF ROAST, RIB, LEAN ONLY   

150

61

2.5

PORK SHOULDER, BRAISD, LEAN  

165

67

2.5

PORK FRESH RIB, ROASTD, LEAN 

175

71

2.5

ALL-BRAN CEREAL              

70

28.35

2.5

BOUILLON, DEHYDRTD, UNPREPARED

15

6

2.5

CURRY POWDER                 

5

2

2.5

FISH STICKS, FROZEN, REHEATED

70

28

2.5

HAMBURGER, REGULAR           

245

98

2.5

IMITATN WHIPD TOPING,PRESSRZD

10

4

2.5

IMITATN WHIPD TOPING,PWDRD,PRP

10

4

2.5

PUMPERNICKEL BREAD           

80

32

2.5

WHOLE-WHEAT BREAD            

70

28

2.5

OATMEAL BREAD                

1145

454

2.5

LEMON MERINGUE PIE           

355

140

2.5

FIGS, DRIED                  

475

187

2.5

SALAMI, COOKED TYPE          

145

57

2.5

LEMON MERINGUE PIE           

2140

840

2.5

PEACH PIE                    

2410

945

2.6

PUMPERNICKEL BREAD           

1160

454

2.6

WHEAT BREAD                  

1160

454

2.6

CHICKEN FRANKFURTER          

115

45

2.6

HAMBURGER, 4OZ PATTY         

445

174

2.6

APPLE PIE                    

2420

945

2.6

PEACH PIE                    

405

158

2.6

MIXED GRAIN BREAD            

1165

454

2.6

WHIPPED TOPPING, PRESSURIZED 

155

60

2.6

BEEF, CKD,BTTM ROUND,LEAN+ FAT

220

85

2.6

CHERRY PIE                   

410

158

2.6

CRACKED-WHEAT BREAD          

65

25

2.6

MIXED GRAIN BREAD            

65

25

2.6

OATMEAL BREAD                

65

25

2.6

RAISIN BREAD                 

65

25

2.6

RYE BREAD, LIGHT             

65

25

2.6

WHEAT BREAD                  

65

25

2.6

WHITE BREAD, SLICE 8 PER LOAF

65

25

2.6

CHICKEN, FRIED, BATTER, BREAST

365

140

2.6

CHERRY PIE                   

2465

945

2.6

ENG MUFFIN, EGG, CHEESE, BACON

360

138

2.6

CRACKED-WHEAT BREAD          

1190

454

2.6

RYE BREAD, LIGHT             

1190

454

2.6

IMITATN WHIPD TOPING,PRESSRZD

185

70

2.6

FETA CHEESE                  

75

28.35

2.6

WHITE BREAD                  

1210

454

2.7