Beer, light 12-ounce can or bottle	110
Beer, regular 12-ounce can or bottle	144
Beer, non-alcoholic 12-ounce can or bottle	60 to 90
Cocktails: (carbohydrates depend on recipe used)
Alexander 2.5 fluid ounces	180
Bacardi 2.5 fluid ounces	120
Black Russian 3 fluid ounces	250
Bloody Mary 5 fluid ounce	116
Daiquiri 2 fluid ounces	120
Gin Rickey 7 fluid ounces	115
Gin & Tonic 7.5 fluid ounces	170
Grasshopper 2.25 fluid ounces	165
Mai Tai 4.5 fluid ounces	310
Manhattan 2.5 fluid ounces	130
Margarita 3 fluid ounces	155
Martini 2.5 fluid ounces	137
Mint Julep 10 fluid ounces	215
Old Fashioned 4 fluid ounces	180
Pina Colada 4.5 fluid ounces	260
Screwdriver 7 fluid ounces	175
Singapora Sling 8 fluid ounces	230
Tom Collins 7.5 fluid ounces	120
Whisky Sour 3 fluid ounces	125
White Russian 3.5 fluid ounces	270
Distilled gin, rum, vodka, & whiskey (80 proof) 1 ounce	65
Liqueur, coffee (53 proof) 1 ounce	117
Liqueur, creme de menthe (72 proof) 1 ounce	125
Wine, red 1 wine glass (4 ounces)	91
Wine, white 1 wine glass (4 ounces)	86
Wine, rose 1 wine glass (4 ounces)	90
Wine, dessert 3 ounces	130
Wine, port 2 ounces	86
Beef
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Beef Shank, shank crosscuts, trimmed to 1/4-inch fat (raw) 1 beef shank	50
Beef Shank, shank crosscuts, trimmed to 1/4-inch fat (cooked)	510
Frankfurter, Beef 1 each	184
Ground Beef, extra lean (raw) 1 ounce	66
Ground Beef, extra lean (raw) 16 ounces (1 pound)	1056
Ground Beef, lean (raw) 1 ounce	75
Ground Beef, lean (raw) 16 ounces (1 pound)	1200
Ground Beef, regular (raw) 1 ounce	88
Ground Beef, regular (raw) 16 ounces (1 pound)	1408
Ground Beef, extra lean (broiled or grilled)) 4 ounces (1/4 pound)	264
Ground Beef, lean (broiled or grilled) 4 ounces (1/4 pound)	290
Ground Beef, regular (broiled or grilled) 4 ounces (1/4 pound)	328
Pepperoni 1 ounce	148
1 slice	27
Flank Steak (broiled or grilled) 1 ounce	43
Porterhouse Steak, prime grade (broiled or grilled) 1 ounce	55
8 ounces	440
Sirloin Steak, lean (broiled or grilled) 1 ounce	53
8 ounces	427
Tenderloin Steak or Roast (broiled or grilled) 1 ounce	51
8 ounces	406
T-Bone Steak (broiled or grilled) 1 ounce	50
8 ounces	402
Bread
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Bagel, plain 1 bagel	320
Bagel, cinnamon raisin 1 bagel	350
Bagel, egg 1 bagel	330
Bagel, onion 1 bagel	330
Bagel, poppyseed 1 bagel	360
Bagel, sesame 1 bagel	350
Bagel, whole wheat 1 bagel	360
Breads, all types, regular sliced 1 slice (1 ounce)	60 to 80
Bread, French and Sourdough 1 slice (1 ounce)	88
Bread, very thin sliced (diet) 1 slice	40
Bread Crumbs, plain (dry) 1 cup	120
Eggroll Wrapper 1 each	23
English Muffin, plain (inc. sourdough) 1 each	135
Fillo (Phyllo) Sheets 1 sheet (9"x14" sheet)	32
5 sheets	160
Panko breading 1/2 cup	110
Pita Bread, white, whole wheat 1 (6.5" diameter)	150
Spring Roll Skins or Wrappers (Rice Paper) 2 ounces	200
Won Ton Wrapper 1 each	23
Cereal
Item Serving Size Carbohydrates Grams Fat Grams	Calories
All Bran 1/2 cup	79.2
Cheerios 1 cup	109.5
Corn Flakes 1 cup 24	100
Corn Grits, white 1/4 cup uncooked	140
1 cup cooked 0.5	145
Frosted Flakes 3/4 cup 0.2	119.2
Grape Nuts 1/2 cup 1.1	208
Kashi, puffed 3/4 cup 1	90
Rice Krispies 1 1/4 cups 0.4	124.4
Rolled Oats (Oatmeal), quick 1 cup cooked 2.3	145
1 cup uncooked 5.1	311
Raisin Bran 1 cup 1.5	186
Shredded Wheat 2 biscuits 0.6	156.4
Cheese
Item Serving Size Carbohydrates Grams Fat Grams	Calories
America, processed 1 ounce 0.5 9	106
Blue Cheese, Danish 1 ounce 0.7 8.1	100
Brie 1 ounce 0.1 7	85
Camembert 1 ounce 0.1 11.9	122
Cheddar, regular 1 ounce 0.4 9.4	114
Cheddar, low fat 1 ounce 0 5	80
Cottage Cheese, regular 1/2 cup 4 5	117
Cottage Cheese, 2% low-fat 1/2 cup 4 2	100
Cottage Cheese, fat-free 1/2 cup 3 0	70
Cream Cheese, regular 1 ounce 0.8 10	99
3-ounce package 2.3 29.6	297
Cream Cheese, light or low fat 1 ounce 2 5	65
Cream Cheese, fat-free 1 ounce 2 0	27
Edam Cheese 1 ounce 0.4 7.9	101
Feta Cheese, cow or sheep 1 ounce 1.2 6	75
Fontina Cheese 1 ounce 0.4 8.8	110
Goat Cheese (Chevre) 1 ounce 7.1	88
Gorgonzota 1 ounce 9.6	109
Gouda 1 ounce 0.6 8	101
Gruyere 1 ounce 0.1 9.2	117.1
1 cup, diced 0.5 42.7	545
Havarti 1 ounce 0.3 10.4	117
Laughing Cow, Creamy Swiss, Light 1 wedge 2	35
Monterey Jack 1 ounce 0.2 9	106
Mozzarella, whole milk 1 ounce 0.6 6.1	80
Mozzarella, part skim, low moisture 1 ounce 0.8 4.9	79.4
Mozzarella, Fresh 1 ounce 0 5	70
Parmesan Cheese 1 ounce 0.9 7.3	111
Parmesan Cheese, grated 1 tablespoon 0.2 2	23
1 ounce 1.1 8.5	129
Provolone 1 ounce 0.6 7.7	100
Ricotta, whole milk 1 ounce 0.9 3.7	49
Roquefort 1 ounce 0.6 8.9	102
Swiss 1 ounce 1 7	100
Tofu, soft (silken) 1 ounce 0.5 1.4	22
Tofu, firm (cotton, brick, or momen) 1 ounce 1.2 2.5	41
Chocolate
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Chocolate, 62%, semi-sweet 1 ounce 17 9	140
Chocolate, dark, 70%, bittersweet 1 ounce 14 12	170
Chocolate, extra dark, 82% 1 ounce 12 13	180
Chocolate, white 1 ounce 15 10.5	162
Chocolate, unsweetened (baking) 1 ounce 9 15	135
Chocolate Chips, semi-sweet 1 tablespoon 10 4.5	80
Chocolate Syrup, fudge-type 2 tablespoons 24 3	133
Chocolate Syrup, light 2 tablespoons 12 0	50
Hot Fudge Topping, regular 2 tablespoons 14 4	100
Cocoa, dry powder, unsweetened 1 tablespoon 3 1	12
1 cup 47 12	197
Coffee Drinks - Starbucks Coffee
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Starbucks, Carmel Frappuccino Coffee, no whip 16 fluid ounces	280
Starbucks, Carmel Frappuccino Coffee, whip 16 fluid ounces	430
Starbucks, Carmel Frappuccino Coffee�only 16 fluid ounces	260
Starbucks, Caffe Latte, non-fat milk 16 fluid ounces	165
Starbucks, Caffe Latte, whole milk 16 fluid ounces 14	260
Starbucks, Caffe au Lait, whole milk 16 fluid ounces 8	140
Starbucks, Caffe au Lait, non-fat milk 16 fluid ounces 0	90
Starbucks, Caffe Americano, whole milk 16 fluid ounces 0	15
Starbucks, Caffe Mocha, whole milk, whip 16 fluid ounces 22	400
Starbucks, Caffe Mocha, non-fat milk, whip 16 fluid ounces 12	330
Starbucks, Caffe Mocha, non-fat milk, no whip 16 fluid ounces 2	220
Starbucks, Cappuccino, whole milk 16 fluid ounces 8	150
Starbucks, Cappuccino, non-fat milk 16 fluid ounces 0	100
Condiments� - Cooking and Baking Ingredients
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Baking Powder, double-acting 1 teaspoon 2 0	8
Baking Soda 1 teaspoon 0 0	0
Beef Broth or Stock, fat-free 1 cup 0	16.8
Cornstarch 1 tablespoon 7.3 0	30
Cream of Mushroom Soup, 98% fat-free 1/2 cup 9 2.5	70
Cream of Mushroom Soup, regular 1/2 cup 9 6	100
Cream of Tartar 1 teaspoon 0.6 0	2
Gelatin, unflavored 1 package (Knox) 0 0	25
Gelatin, flavored, sugar-free 1 (.6-ounce) pkg 0 0	6
Horseradish. prepared 1 teaspoon 0 0	5
Ketchup (Catsup) 1 tablespoon 4 0	15
1 cup 64 0	240
Mayonnaise, regular 1 tablespoon 0 11	100
Mayonnaise, light� 1 tablespoon 1 5	50
Mayonnaise, reduced fat 1 tablespoon 2 0	20
Mayonnaise, fat free 1 tablespoon 2 0	11
Mayonnaise, Weight Watchers, light 1 tablespoon 1 5	50
Mustard, Dijon 1 tablespoon 1 0	18
Mustard, yellow 1 tablespoon 1 0.1	10
Olives, Kalamata, pitted 4 olives 2 4.5	45
Olives, Spanish, green with pimiento 2 olives 1 1	15
Onion Powder 1 teaspoon 1.8 0	5
Onion Salt 1 teaspoon 0.4 0	1
Onion Soup Mix, dry 1 package (4 tablespoons) 24 2	118
Nori, toasted seaweed 1 sheet 2 0	10
Pickle, bread & butter, slices 1 ounce 4.7 0.1	20
Pickle, dill 1 medium (3 3/4") 2.7 1	12
Pickle, sweet 1 large (3") 11.1 0.1	41
Pickle, relish sweet 1 tablespoon 5.1 0.1	21
Salsa 2 tablespoons 1 0	6
1 cup 16 0	48
Sour Cream, regular 2 tablespoons� 2 6	61
Sour Cream, light 2 tablespoons� 2 3	40
Sour Cream, fat-free 1 tablespoon 1 0	10
2 tablespoons 2 0	20
Soy Sauce 1 tablespoon 1 0	11
1/4 cup 3.2 0.1	35
Vanilla Extract 1 teaspoon 0.3 0	10
Vinegar, cider 1 tablespoon 0.4 0	2
Vinegar, balsamic 1 tablespoon 0.6 0	5
Vinegar, raspberry 1 tablespoon 0.7 0	7
Vinegar, rice 1 tablespoon 0.6 0	2
Wasabi, powder 1/4 ounce 4.9 0	24
Wheat Germ 1 2/3 tablespoons 8 1	50
Worcestershire Sauce 1 teaspoon 1 1	5
Yeast, Bakers, active-dry 1/4 ounce 2.7 0.3	20
Yeast, Bakers, rapid rise or instant 1/4 ounce 3 0	20
Crackers
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Graham 2 full crackers (8 squares) 24 3	140
1 cup crushed	55.3
Melba Toast, plain 1 round 3 0.4	11.7
Norwegian Flat Bread 1 each 0.1	21.2
Rye Krisp 2 triple crackers 11 0.1	45
Saltines 5 crackers 11 2	70
1 oyster cracker 0.1	4.3
1 cup crushed 8.3	303.8
Wasa rye crisp bread 1 each 0.1	36.6
Dairy and Non-Dairy Milks
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Almond Milk, low fat 1 cup 8 2.5	60
Almond Milk, light vanilla 1 cup 7 1.5	70
Buttermilk, dry 1 tablespoon 3.2 0.4	25
Buttermilk, 1% fat 1 cup 11.7 2	99
Chocolate Milk, regular 1 cup 26 8	210
Chocolate Milk,�low fat 2% 1 cup 26 5	180
Chocolate Milk, low fat 1% 1 cup 26 3	160
Chocolate Milk, fat free 1 cup 26 2	150
Coconut Milk, regular, canned 1 tablespoon 0.4 3.2	30
Coconut Milk, light, canned 1 tablespoon 0.1 1	10
Coconut Milk, bottled 1 cup 0 5	80
Condensed Milk, sweetened 1 ounce	91
1/3 cup 56 8	320
Cream, half & half 1 cup 10.4 27.8	315
Cream, 25% fat 1 cup 8.3 59.8	583
Cream, whipping, heavy 1 cup 6.6 88	821
Evaporated Milk, whole 1/2 cup 12 10	170
Evaporated Milk, skim 1/2 cup 14 0.3	100
Goat Milk, whole 1 ounce 1.3 1.2	20
1 cup 10.9 10.1	168
Milk, whole 1 cup 11.4 9	157
Milk, 2% fat 1 cup 11.7 5	121
Milk, 1% fat 1 cup 11.7 2.6	102
Milk, fat-free or skim 1 cup 11.9 0.4	86
Sour Cream, regular 2 tablespoons (1 ounce) 2 6	61
Sour Cream, light 2 tablespoons (1 ounce) 2 3	40
Sour Cream, fat-free 2 tablespoons (1 ounce) 2 0	20
Soy Milk 1 cup 4.3 4.6	79
Yogurt, Plain (regular) 1 cup 10.6 7	139
Yogurt, Plain (low fat) 1 cup 16 4	144
Yogurt, Plain (non fat) 1 cup 16 0	127
Eggs
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Egg, large 1 1 4.5	70
Egg, medium 1 1 4.5	70
Egg, small 1 0 3.5	60
Egg White, large 1 egg white 0.3 0	17
Egg Whites 1 cup egg whites 2.5 0	121
Egg Yolk, large 1 0.3 5	59
Egg Substitute, liquid 1/4 cup (equals 1 egg) 1 0	25
Fats, Oils & Spreads
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Butter, regular (salted or unsalted) 1 teaspoon 0 4	33
1 tablespoon 0 11	100
1/4 cup 0 44	400
1/2 cup - 1 stick or cube (4 oz) 0 92	813
Butter, whipped 1 tablespoon 0 8	67
Ghee 1 ounce 0 28	249
Lard 1 tablespoon 0 12.8	115
1 cup 0 205	1849
Nutella 2 tablespoons 22 11	200
Oils - canola, corn, olive, safflower, soybean, sesame, grapeseed 1 teaspoon 0 5	40
1 tablespoon 0 14	120
1/4 cup 0 56	480
Oils - almond, walnut, hazelnut, sesame, truffle (white & black) 1 tablespoon 0 14	120
1/4 cup 0 56	480
Peanut Butter, smooth 2 tablespoons 6.6 17	188
Peanut Butter, chunk style 2 tablespoons 7 16	188
Peanut Butter, reduced fat 2 tablespoons 6 12	180
Shortening, vegetable, regular, or butter flavor 1 tablespoon 0 12.8	110
Flour
Item Serving Size Carbohydrates Grams Fat Grams	Calories
All-Purpose Flour, unsifted 1 cup (120 gm) 88 0	400
1/4 cup (30 gm) 22 0	100
1 tablespoon (7.5 gm) 5.5 0	25
Amaranth Flour 1/4 cup 20 2.5	120
Barley Flour 1/4 cup 23 0	110
Bread Flour 1 cup 99 2	495
Buckwheat Flour 1/4 cup 21 1	100
Cake Flour 1 cup 88 0	400
Chickpea Flour or Garbanzo Flour 1/4 cup 18 2	110
Coconut Flour 2 tablespoons 8 2	60
Corn Flour 1/4 cup 22 1	110
Cracked Wheat 1/4 cup 29 0.5	140
Millet Flour 1/4 cup 22 1	110
Oat Flour 1/2 cup 25 3	160
Potato Starch 1 tablespoon 10 0	40
Quinoa Flour 1/4 cup 18 1.5	110
Rice Flours
Sweet Rice Flour (also called Mochik)� 1/4 cup 24 0.6	180
Brown Rice Flour 1/4 cup 30 1	140
White Rice Flour 1/4 cup 32 0.6	150
Rye Flour, light 1/4 cup 21 0.5	100
Rye flour, dark 1/4 cup 21 1	110
Semolina Flour 3 tablespoons 23 0	110
1/4 cup 31 0.5	150
Soy Flour, low fat 1 cup 33.4 2.4	287
Spelt Flour 1/4 cup 25 1	130
Tapioca Flour 1/4 cup 26 0	100
Teff Flour 1/4 cup 37 1	180
Whole Grain Flour 1/4 cup 87 2	407
Whole Wheat Pastry Flour 1/4 cup 23 0.5	110
Fruits and Fruit Juices
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Apple, fresh or raw 1 medium 21.1 0.1	81
Apples, dried 1 ring 4.2 0.02	16
1 ounce 18.7 0.09	69
1 cup 56.6 0.3	209
Apples, freeze dried
25 pieces (1/3 cup)	80
Apple cider, canned or bottled 6 ounces 20 0	85
Apple juice, unsweetened 6 ounces 21.7 0	87
Applesauce, canned, unsweetened 1/2 cup 15 0.2	56
Apricots, fresh 3 medium 11.8 0.4	51
Apricots, halves, dried 1 half 2.1 2.2	8
1 ounce 17.7 0.1	68
1 cup 81.4 0.7	313
Apricot juice/nectar
1 cup	120
Avocado, fresh (medium-size avocado without seed and skin) 1 ounce or 1/5 avocado 2.1 4.5	50
2 tablespoons (2 or 3 slices) 2.1 4.5	50
1/4 medium 3 5	81
1 medium 12 30	324
1 cup, pureed 19.6
Banana, fresh 1 medium 26.7 0.6	105
1 large 31 0.45	121
1/2 cup mashed 51.3 0.7	200
Banana chips 22 chips (1 ounce) 16.56 9.5	147
1 cup 59.7 4.7	265
Blackberries, fresh 1/2 cup 9.2 0.3	37
Blueberries, fresh 1/2 cup 10.2 0.3	41
Blueberries, dried and sweetened 1/4 cup (75 berries)	150
Boysenberries, fresh 1/2 cup 9.2 0.3	37
Cantaloupe, fresh 1/2 medium 22.3 0.7	94
1/2 cup cubed 6.7 0.2	29
Cherries, sweet w/o pits, fresh 1/2 cup 12 0.7	52
Cherries, sour w/o pits, fresh 1/1 cup 9.4 0.2	39
Cherries, dried 1/3 cup (27 cherries)	160
Cherries, dried, tart 1/4 cup 43 0	140
Cherry, Maraschino 1 each 2 0	8
Cranberries, whole, fresh 1/2 cup 6 0.1	23
Cranberry Juice, cocktail 6 ounces 26 0	110
Cranberry Sauce, canned, sweetened 1/2 cup 53.7 0	209
Currents, dried 1 cup 107 0	408
Dates, pitted, fresh 1 cup pitted & chopped 133.6 0.7	502
1 date 6.2 0	23
Figs, fresh 1 small 8 0	30
1 medium 10 0	37
1 large 12 0	47
Figs, dried 10 figs 122.2 2.2	477
Grapefruit, pink or red 1/2 medium 16 0.1	60
1/2 cup sections w/juice 11.1 0.1	43
Grapefruit Juice, fresh 6 ounces 17 0.1	72
Grapes, fresh 1 grape 0.4 0	2
1 cup 15.8 0.3	62
Grape Juice, canned or bottled 1 cup 37.8 0.2	142
Honeydew Melon, fresh 1/10 medium 11.8 0.1	46
1/2 cup cubed 7.8 0.1	30
Kiwifruit, fresh 1 medium 11.3 0.3	46
1 large 13.5 0.4	55
Lemon, fresh 1 medium 5.4 0.2	17
1 large 7.8 0.3	25
Lemon Peel (Zest) 1 teaspoon 0.3 0	0
1 tablespoon 1 0	0
Lemon Juice, fresh 1 tablespoon 1.3 0	4
1/2 cup 10.5 0	30
Lime 1 medium 7.1 0	20
1 tablespoon 1.4 0	4
Lime Juice, fresh 1/2 cup 11.2 0	33
Mango, fresh 1 medium 35.2 0.6	135
1/2 cup sliced 14 0.2	54
Mango, dried unsweetened 6 slices	106
Nectarines, fresh 1 medium 16 0.6	67
1/2 cup sliced 8.1 0.3	34
Orange, navel, fresh 1 medium 15.4 0.2	62
Orange Peel, zest 1 teaspoon 0.5 0	0
1 tablespoon 1.5 0	0
Orange Juice, fresh 6 ounces 19.3 0.4	83
Orange Juice, fresh 1/4 cup 6.4 0.1	27.6
Orange Juice, canned or bottled 6 ounces 18.4 0.3	78
Papaya, fresh 1 medium 29.8 0.4	117
1/2 cup cubed 6.9 0.1	27
Papaya Nectar, canned or bottled 6 ounces 27.2 3	107
Papaya, dried 2 2 spears (1.5 oz)	140
Peach, fresh 1 medium 9.7 0.1	58
Peach, canned in light syrup halves 18 0.1	68
Peach, canned in water halves 7.5 0.1	29
Pear, fresh 1 medium or large 25.1 0.7	98
Pear, canned in light syrup halves 19 0.1	72
Pear Nectar halves 16 0.1	62
Persimmon 1 (2 1/2" diameter) 0 0.3	118
Pineapple, fresh, trimmed 1 slice (3/4" thick) 10.6 0.1	40
1/2 cup diced 19.6 0.2	74
1 whole pineapple 59.6 0.6	227
Pineapple canned water-packed 1 cup (crushed, sliced or chunks) 20.4 0.2	79
1 slice or ring 3.9 0.04	15
Pineapple, dried 1 slice or ring 18.2 0.17	69
1 ounce 18.2 0.17	69
Pineapple Juice, canned or bottled 6 ounces 25.8 0.2	104
Plum, fresh, pitted 1 ounce 3.7 0.2	16
Pomegranate, fresh 1 pomegranate (3-3/8" diameter)	105
Pomegranate Juice 8 ounces 38 0	150
Prickly Pear, fresh 1 medium 9.9 0.5	42
Prunes, dried 10 each 52.7 0.4	201
Prune Juice, canned 6 ounces 33.5 0.1	136
Raisins, seedless 1/2 cup (not packed) 57.5 0.3	219
1/2 cup (packed) 65.6 0.4	249
1 tablespoon 7.2 0.04	27.4
Raspberries, fresh 1/2 cup 7.1 0.3	31
Raspberry Juice, canned or bottled 8 ounces 30 0	120
Strawberries, fresh 8 berries 0	50
1/2 cup 5.2 0.3	23
Tangerine, fresh 1 medium 9.4 0.2	37
Watermelon, fresh 1/2 cup diced 5.7 0.3	25
Grains and Seeds
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Amaranth Grain 1/4 cup 32 3	182
Barley, raw 1 ounce 20.8 0.7	100
1 cup 135.2 4.2	651
Buckwheat Berries 1/2 cup 29 1	151
Bulgur (Tabbouleh) 1 cup dry 106.2 1.9	479
1 cup cooked 33.8 0.4	152
Caraway Seeds 1 teaspoon 1.1 0.3	7
1 tablespoon 3.3 1	22.3
Chia Seeds 1 tablespoon 6 5	65
Couscous 1 cup dry 142.5 1.2	692
1 cup cooked 41.6 0.3	201
Farro, raw 1/2 cup 34 1.5	170
Flax Seeds, raw 1/2 cup 22 32.6	414
Fennel Seeds 1 teaspoon 1.1 0.3	7
1 tablespoon 3 0.9	20
Poppy Seeds 1 teaspoon 1 1.3	14.9
1 tablespoon 2 3.9	46.9
Sesame Seeds, toasted 1 teaspoon 0.9 1.5	10
1 tablespoon 2.1 4.5	52
Sunflower Seeds, roasted, hulled and salted 1 ounce	87
Sunflower Seeds, oil roasted with salt 1 ounce 6 14	166
Wheat Berries, raw 1/2 cup 29 1	151
Herbs & Spices
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Allspice, ground 1 teaspoon 1.4 0.2	5
1 tablespoon 4.3 0.5	16
Basil, Fresh 2 tablespoons 0.1 0	1
Basil, Dried 5 leaves 0.1 0	1
1 teaspoon 0.9 0	2
Bay Leaf 1 teaspoon 0.2 0	2
1 tablespoon 1.4 0.2	6
Capers, drained 1 tablespoon 0 0	2
Cardamon 1 teaspoon 1.4 0.1	6
Chili Powder 1 teaspoon 1.4 0.4	6
1 tablespoon 4.1 1.3	24
Cinnamon, ground 1 teaspoon 1.8 0.1	6
1 tablespoon 5.4 0.2	18
Cloves, ground 1 teaspoon 1.4 0.4	7
1 tablespoon 4 1.3	21
Coriander Leaf (Cilantro, Chinese Parsley), dried 1 teaspoon 0.3 0	2
1 tablespoon 0.9 0.1	5
Coriander Seed 1 tablespoon 2.8 0.9	15
Cumin Seeds 1 tablespoon 2.7 1.3	23
Curry Powder 1 teaspoon 1.2 0.3	7
1 tablespoon 3.7 0.9	20
Dill Weed, dried 1 teaspoon 0.6 0	3
1 tablespoon 1.7 1	8
Dill Weed, fresh 1 cup sprigs 0.6 0.1	4
Dill Seeds 1 tablespoon 3.6 1	20
Garlic Powder 1 teaspoon 1.1 0	9
1 tablespoon 6.1 0.1	28
Garlic Salt 1 teaspoon 0.4 0	3
Ginger, ground 1 teaspoon 1.3 0.1	6
1 tablespoon 3.8 0.3	19
Ginger Root 1 ounce 4.3 0.2	20
5 slices 1.7 0.1	8
Marjoram, dried 1 teaspoon 0.4 0	2
1 tablespoon 1 1	5
Mint, fresh 1 mint leaf 0 0	0
Nutmeg, ground 1 teaspoon 1.1 0.8	11
1 tablespoon 3.5 2.5	37
Oregano, dried 1 teaspoon 1 0.1	6
1 tablespoon 3 0.3	18
Paprika 1 teaspoon 1.2 0.3	6
1 tablespoon 3.9 0.9	20
Parsley, fresh 10 sprigs	4
1/2 cup, chopped 2.1 0.1	10
Parsley, dried 1 tablespoon 0.7 0.6	4
Pepper, Black, ground 1 tablespoon 4.2 0.2	16
Pepper, Red Or Cayenne, ground 1 tablespoon 3 0.9	17
Pepper, White 1 tablespoon 4.9 0.2	21
Rosemary, fresh 1 teaspoon 0.1 0	1
1 tablespoon 0.4 0.1	2
Rosemary, dried 1 teaspoon 0.8 0.2	4
1 tablespoon 2.1 0.5	11
Saffron 1 teaspoon 0.5 0	2
Sage, ground 1 teaspoon 0.4 0.1	2
1 tablespoon 1.2 0.3	6
Salt, iodized or non-iodized 1 teaspoon 0 0	0
1 tablespoon 0 0	0
Thyme, dried 1 teaspoon 0.9 0.1	4
1 tablespoon 2.6 0.3	12
Thyme, fresh 1 teaspoon 0.1 0	0
Turmeric, ground 1 teaspoon 1.4 0.2	8
Lamb
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Lamb, blade chop 1 chop 0 6	128
Lamb, ground 4 ounces 0 26.5	318.7
Lamb, loin chop (lean) 3 ounces 0 5.3	124
Lamb, rib chop (lean) 3 ounces 0 7	136
Lamb, shoulder (lean) 3 ounces 0 4.9	116
Meats, Misc.
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Braunschweiger (liver sausage) 1 ounce 1 9	100
Deer, Tenderloin 3 ounces 0 2	127
Elk, Tenderloin 3 ounces 0 2.9	138
Pepperoni 1 ounces 1.1 11.3	130
Polish Kielbasa (Healthy Choice) 2 ounces 6 2.5	80
Smoked Sausage (Healthy Choice) 2 ounces 6 2.5	80
Smoked Kielbasa (Polish, Turkey & Beef) 2 ounces 2.2 9.9	127
Nuts
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Almonds, whole, dry roasted 1 each 0.2 0.5	6
1 ounce 6.1 13.8	161
1 cup, ground 20.6 47	546
1 cup, whole 31 70.7	822
Almonds, sliced 1 cup 19.9 45.5	529
Almonds, slivered 1 cup 23.4 53.4	621
Brazil Nuts, whole, shelled 1 ounce (6-8 nuts) 3.5 19	183
1 cup 17 93	918
Cashews, dry roasted 1 ounce 9 13	162
1 cup (halves & whole) 45 63	796
Coconut, fresh, raw 1 ounce 4.3 9.5	100
1 cup, shredded 12 27	283
Filberts (hazelnuts), whole 1 each 0.8	8.7
1 ounce 4.4 18	179
1 cup 20.7 84	853
Filberts (hazelnuts), chopped 1 cup 17.6 72	727
Macadamia, whole & halves 1 ounce (10-12 nuts) 3.9 21	199
Peanuts, cooked & shelled 1 ounce 6 6.2	90.2
1/2 cup 12 36	414
Peanuts, dry roasted 1 ounce 5 14	160
Peanut Butter, creamy or smooth 2 tablespoons 6.6 16	189
Peanut Butter, reduced-fat 2 tablespoons 15 2.5	100
Pecan, halves 1 ounce (20 nuts) 5 20.4	190
Pine Nuts 1 ounce 4 14	146
1 tablespoon 1.4 5	51
Pistachios 1 ounce (47 nuts) 7 13.7	164
1 cup 31.8 61.9	739
Walnuts 1 ounce (14 halves) 5.2 17.5	142
1 cup (50 halves) 18.3 62	784.8
1 cup (chopped or pieces) 22 74	770
Pasta and Rice 2 ounces dried pasta = 1 cup cooked pasta
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Chinese Noodles, Mung Beans (Cellophane or Long Rice) 1 cup cooked 43.8 0.35	192
Noodles (Japanese soba) 2 ounces dry 46 0.3	200
1 cup cooked 24.4 0.1	113
Noodles (Japanese rice) 1 cup cooked 43.8 3	192
Noodles (Japanese somen) 2 ounces dry 42.2 0.46	203
1 cup cooked 24.4 0.1	113
Pasta (egg noodles, linguine, macaroni, spaghetti, spials, etc.), semolina 2 ounces dry (appx. 1/2 cup) 41 1	200
Pasta, whole wheat 2 ounces dry (appx. 1/2 cup) 35 1.5	180
Pasta, corn 2 ounces dry (appx. 1/2 cup) 51.4 1	214
Pasta, Kamut 2 ounces dry (appx. 1/2 cup) 38 1.5	210
Pasta, Quinoa 2 ounces dry (appx. 1/2 cup) 35 2	180
Pasta, Rice 2 ounces dry (appx. 1/2 cup) 44 0	200
Pasta, Soba (buckwheat) 2 ounces dry (appx. 1/2 cup) 37 1	190
Pasta, Spelt 2 ounces dry (appx. 1/2 cup) 40 1.5	190
Rice, arborio 3 tablespoons dry 34 0.4	150
1 cup cooked 53.4 0.5	241
Rice, brown long-grain 1 cup dry 142.9 5.4	684
1 cup cooked 44.8 1.8	216
Rice, white long grain (parboiled or instant) 1 cup dry	360
1 cup cooked 35.1 0.3	161
Rice (glutinous or Sushi) 1 cup dry 151.1 1	685
1 cup cooked 50.8 0.5	234
Rice, whole grain medley (brown & wild) 1 cup cooked 41 2	210
Rice, wild 1 cup raw 119.8 1.7	571
1 cup cooked 35 0.6	166
Pork
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Bacon, cured, raw 3 medium slices 0.45 30.6	311
1 thick slice (1.3 ounce) 0.25 17.2	174
Bacon, cooked 1 thin slice (.2 ounce) 0.07 2.09	27
1 thick slice (.4 ounce) 0.1 4.8	58
Bacon Bits 1 tablespoon 0 2	30
Bacon Bits, Imitation 1 teaspoon 2 0.4	26
Bacon, Canadian style 1-ounce slice (unheated) 0.5 2	45
Bologna, pork 1 slice (1 ounce) 1 9	80
Bratwurst (fully cooked) 2-ounce link 1 16	170
Ham, cured (butt, lean) 3.5 ounces 3.3 5	159
Ham, fresh (lean) 1 ounce slice 0.6 2.3	45
Luncheon meat, beef/pork 1 ounce slice 6.11	76
Pork Chop, cooked and trimmed of fat
center cut 2.5 ounces 0 7.5	166
top loin chops 3 ounces 0 6.9	171
rib chops 3 ounces 0 8.3	186
Pork Sausage 1 link (raw) 0 3.7	44
1 patty (raw) 0 7.7	92
Pork Roast, cooked and boneless
Loin (tenderlooin) Roast 3 ounces 0 5.7	165
Rib Roast 3 ounces 0 8.6	182
Spare Ribs, roasted 6 medium 0 35	396
Tenderloin Roast (lean and roasted) 3 ounces 0 4.1	130
1 pound 0 21.8	740.8
Poultry
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Chicken Broth or Stock, fat-free 1 cup 0 0.5	5
Chicken Breast (w/o skin) 1/2 breast 0 3	142
Chicken Leg (w/o skin) 1 leg or drumstick 0 2	76
Chicken Meat, roasted 1 cup (chopped or diced) 0 8	241
Chicken, whole, meat only, raw 2 pounds 0 24	1006
Chicken Thigh (w/o skin) 1 thigh 0 6	109
Chicken Hotdog 1 9	116
Turkey breast, processed 1 ounce 0 2	51
Turkey breast, BBQ 3.5 ounce 0 5	135
Turkey breast, roasted 3.5 ounce 0 3	115
Turkey breast, smoked 3.5 ounce 0 4	120
Turkey breast, white meat, no skin 3 ounce	120
Turkey, dark meat, no skin 3 ounce 0 7	140
Turkey hot dog 1 8	102
Turkey, ground 4 ounces 9.4	169.9
1 pound 37.5	675.9
Turkey Kielbasa, 95% fat free 2 ounces 3	70
Seafood
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Anchovy Fillets 5 medium each (appx .7 oz) 0 2	42
Caviar 1 ounce 4.4	72
Clams, raw 1 each small 0.1	6.7
1 each medium 0.1	10.7
1 cup w/liquid 2.2	168
9 large or 20 small 1.7	133
1 pound w/shells 0.7	50.3
Clams, canned 1 cup w/liquid 3.1	236.8
Clams Juice, canned or bottled 1 tablespoon 0 0	0
1 cup 0	4.8
Cod 3.5 ounces 0.3	85
Crab Meat, cooked 3 ounces 0.6 1	90
(Dungeness, Blue, King & Lump) 1 pound 3.3 4.4	391
1 whole crab 1.6	139.7
Flounder/Sole 3.5 ounces 0.5	68
Grouper 3.5 ounces 1	87
Halibut 3 ounces 1.9	93.5
6 ounces 3.8	187
1/2 fillet 4.7	224
Lobster 1 ounce 1	33
3.5 ounces 2	91
Mussels, w/o shells 1 ounce 0.6	24.4
4 ounces 1.9	73
Oysters, Pacific, medium size, raw 1 medium 2 1.2	40.5
4 ounces 4 2.5	70
10-ounce jar 8 5	140
Oysters, Eastern raw 1 medium 0.2	8.2
Red Snapper 3.5 ounces 2	93
Salmon, Atlantic 3 ounces 9.2	155.6
Salmon, Atlantic 1 pound 34.8	612.5
2 pounds 69.6	1225
Salmon, Chinook 3 ounces 8.9	153
Samon, Coho 3 ounces 5	124
Salmon, Chum 3 ounces 3.2	102
Salmon, Sockeye 3 ounces 7.3	142.8
Salmon, smoked 3.5 ounces 9	176
Salmon, pink canned 3 ounces 5	118
1 can (14 3/4-oz) 27.4	630.5
Scallops, raw 2 large or 5 small 0.2	26.4
3 ounces 0.6	74.8
1/2 pound 1.6	199.4
Shrimp or Prawns 1 small each 0.1	5.3
1 medium each 0.1	6.4
1 large 0.1	7.4
3 ounces 1.5	90
Shrimp, canned & drained 1 ounce 0.3	25
Trout, Rainbow 3.5 ounces 11	195
Tuna, fresh 3.5 ounces 8	177
Tuna, solid white, canned in water 2 ounces 0 1	70
3-ounce can or pouch 0 1	90
7-ounce can or pouch 0 2	180
Snacks
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Beef Jerky 1 piece 2 5	82
Popcorn, 94% fat free (average most brands) 1/2 (1.5 oz) microwave package 28 2.5	130
1 (3 oz) microwave package 56 5	260
Popcorn, popped without oil or butter 1 ounce dry or 1 quart popped 20 1	109
Sugar and Sweeteners
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Agave Syrup 1 tablespoon 16 0	60
1 ounce 21 0	80
Corn Syrup, light 2 tablespoons 0	120
Honey 1 tablespoon 16 0	60
Molasses, dark, unsulphured 1 tablespoon 16 0	60
Sugar, granulated 1 teaspoon (level) 4 0	15
1 tablespoon 11.9 0	46
1 cup 199 0	770
1 cube 2.5 0	9
1 packet (2 ounces) 6 0	23
Sugar, Bakers or superfine 1 teaspoon 0	15
Sugar, brown 1 teaspoon 4 0	17
1 tablespoon 12 0	41
1/4 cup, packed 48 0	164
1/2 cup, packed 96 0	328
Sugar, powdered or confectioners, unsifted 1 tablespoon 8 0	31
1 cup 119 0.1	462
Syrup, Maple 1 tablespoon 13 0	50
1 cup 216 1	840
Travia 1 teaspoon 3 0	0
Xylitol 1/4 cup 4 0	0
Sushi Rolls
NOTE: As with any hand-crafted food, a similar sushi item made by two different sushi chefs may have different proportions of ingredients, and therefore different values for calories, fat, and carbohydrates.
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Maki Rolls(Typical cylindrical rolls of sushi)Estimates are per entire roll, not each individual piece.
Avocado Roll 1 roll (appx 6 to 7 pieces) 28 5.7	140
California Roll 1 roll (appx 6 to 7 pieces) 38 7	255
Cucumber Roll 1 roll (appx 6 to 7 pieces) 30 0	136
Philadelphia Roll (salmon, cream cheese, avocado) 1 roll (appx 6 to 7 pieces) 30 5	319
Salmon & Avocado 1 roll (appx 6 to 7 pieces) 42 8.7	304
Shrimp Tempura roll 1 roll (appx 6 to 7 pieces) 64 21	508
Spicy Tuna Roll 1 roll (appx 6 to 7 pieces) 26 11	290
Spider Roll (fried soft-shell crab): 1 roll (appx 6 to 7 pieces) 38 12	317
Nigiri sushi(Raw fish/seafood on top of small bed of rice) per piece.
Abalone Tuna 1 piece over rice 29.1 1	45
Bluefin Tuna 1 piece over rice 8.2 0.7	50
Flounder 1 piece over rice 9 0.2	43
Octopus 1 piece over rice 8.9 0.3	53
Salmon 1 piece over rice 8.2 1.6	56
Salmon Roe 1 piece over rice 8.2 0.5	39
Sea Bass 1 piece over rice 8.2 0.3	41
Sea Urchin 1 piece over rice 8.2 1.1	64
Squid 1 piece over rice 8l7 0.2	43
Tamago (Japanese Omelet ) 1 piece over rice 13.2 2	75
Yellowtail Tuna 1 piece over rice 8.2 8	51
Edamame (Green beans) 1/2 cup 9 3	100
Pickled Ginger 1 serving (.5 ounce) 2 0	9
Toasted Nori Seaweed 1 sheet 2 0	10
Miso Soup (no tofu added) 1 cup 4.9 1	40
Seasoned Sushi Rice (cooked with rice vinegar and sugar) 1 cup 36.7 0.3	170
Vegetables
Item Serving Size Carbohydrates Grams Fat Grams	Calories
Arugula, raw 1 pound 17.7 0	104
1 oz 1.1 0	7
1/2 cup 0 0	2
Artichoke, globe 1 medium (11.3 oz) 13 0	60
1 large (14.3 oz) 17 0	76
Artichoke hearts, canned & marinated 3.5 oz 6 1.5	225
Asparagus, raw 1 pound 8.9 0.5	54
4 spears 2.1 0.1	13
Beans, green (fresh) 1/2 cup 4.9 0.2	22
Beans, green (canned) & drained 1/2 cup 5.1 0.1	23
Beans, black, canned 1/2 cup 17 0.5	100
15-ounce can 34 1	200
Beans, Garbanzo (chick peas), canned 1/2 cup 19 1	80
15.5-ounce can 38 2	160
Beans, Kidney, canned 1/2 cup 19 0.4	104
Beans, White, canned 1/2 cup 19 0.5	110
15-ounce can 38 1	220
Beans, lentils, cooked/boiled 1/2 cup 19.9 0.4	115
Beans, Lima, cooked/boiled 1/2 cup 20.1 0.3	104
Beans, refried, canned, regular 1/2 cup 21 1.2	121
Beans, refried vegetarian 1/2 cup 15 1	70
Beans, navy, cooked 1/2 cup 24 0.5	129
Beets 2 medium 16.3 0.2	71
1/2 cup sliced 6.8 0.1	30
Broccoli 1 medium stalk or spear 7.9 0.5	42
1/2 cup chopped 2.3 0.2	12
Brussels Sprouts 1 sprout 1.7 0.1	8
1 ounce 2.54 0	12
1 pound 40.6 1.36	195
Cabbage, Chinese raw 1/2 cup shredded 0.8 0.1	5
Cabbage, green raw 1/2 cup shredded 1.9 0.1	28
Cabbage, red raw 1/2 cup shredded 2.1 0.1	10
Carrot, raw 1 baby 1 0	5
1 medium 6 0	25
1 large 7 0	30
Cauliflower 1 medium head 30 1	144
1 floweret 1 0	3
Celery 1 large stalk or rib 2 0	9
1 medium stalk or rib 1 0	6
1 small stalk or rib 1 0	2
Chiles, green, canned (diced) 2 tablespoons 2 0	10
Corn, fresh, yellow or white, raw 1/2 cup kernels 14.6 0.9	66
1 medium ear (90 g) 18 1	80
1 large ear (146 g) 32 3	155
Corn, cream style 1/2 cup 23.2 0.5	93
Cucumber 1 medium to large 8.8 0.4	39
Eggplant, raw 1 medium 6.4 0.1	27
Endive 1/2 cup chopped 0.8 0.1	4
1 head 17.2 1	86
Garlic 1 clove 1 0	4
Greens (Collards), raw 1/2 cup chopped 1.3 0	6
Greens (Collards), boiled drained 1/2 cup chopped 3.9 1	17
Jicama (Yam Bean Tuber) 1 ounce 2.5 0.1	12
1 pound untrimmed 36.5 0.3	170
Kale, raw, chopped 1 cup 7 0	33
1 ounce 14 0	14
Lettuce, Bibb, Boston or Butterhead 1 head 7.75 oz) 0.4 3.8	21
Lettuce, Iceberg 1 medium head (1.25 lbs) 11.3 0.1	70
Lettuce, Coss or Romaine 1 inner leaf (.4 oz) 0.2 0	2
Mushrooms, (white or brown) raw 5 medium 3 0	20
1/2 cup pieces or slices 1.5 0	15
Mushrooms (Portabella) raw 1 large cap 3 0	20
Mushroom Pieces, canned & drained 1/2 cup 4 0.4	21
Okra, raw 8 pods 7.3 0.1	36
Okra, cooked/boiled & drained 8 pods 6.1 0.1	27
Okra, frozen 10-oz package 18.8 0.7	85
Onion, yellow, white, red, & sweet (raw) 1 large 15 0.2	65
1 medium 9 0.1	40
1/2 cup, chopped 7 0.1	30
1 tablespoons, chopped 0.9 0	4
1 thin slice 0.9 0	4
1 medium slice (1/8")	6
1 large slice (1/4")	16
Onions, green (raw) 1 cup chopped 2 0	64
1 large 14 0	60
1 medium (4 1/8" long) 10 0	44
1 small (3" long) 7 0	28
Pearl Onions, raw 2/3 cup 6 0	30
8 ounces 10 0	80
Onion, dried or dehydrated 1 tablespoon 4.2 0	16
1/4 cup 11.7 0.1	45
Peas, green, snap 1/2 cup 10 2	67
1 cup 20 0.5	110
Peas, black-eyed (cooked) 1/2 cup 0.5	99
Peas, split peas 1 cup dry 41 1	231
Peas, Snow or Sugar 1/2 cup 0	34
Pepper, bell 1 medium 7 0.2	35
2 tablespoons minced 0.5 0	1
1/2 cup chopped 4 0.2	12
Pepper, red roasted 7 ounce jar 4 0	50
Pepper, chile 1 pepper 0	20
Pepper, chipotle in adobe sauce, canned 2 tablespoons 2 0.5	15
Potato. baked with skin 1 small (4.9 oz) 29.3 0.1	128
1 medium (6.1 oz) 36.7 0.2	161
1 large (10.5 oz) 63.4 0.3	278
Potato, Baby Red-Skinned, boiled 4 ounces 0.1	86
Potato, sweet, baked with skin 1 medium (6.3 oz) 31.6 0.4	136
Pumpkin, canned 1/2 cup 10.1 0.4	40
Radish 1 medium (.2 oz) 1 0.1	1
1 large (.3 oz) 1 0.2	1
1/2 cup slices (2 oz) 2.1 0.3	9 to 10
Rutabaga 1 cup, cubed 5.7 0.1	25
Sauerkraut, canned, solids & liquid 16 ounce 2 0	20
Shallots, raw 1 tablespoon 1.7 0	7.2
Spinach, raw 1 leaf (.4 oz) 0 0	2
1 bunch (12 oz) 12 1	78
Squash - Winter Acorn 1 (16-oz) whole winter squash 28.4 0.7	119
All varieties of winter squash (appx. values) 1 cup cubes or sliced, raw 17.8 4.16	80
Squash, Summer Squash 1 (16-oz) whole squash 18.7 0.9	87
All varieties of summer squash(appx. values) 1 cup cubes or sliced, raw 10 0.2	42
Squash, Zucchini, raw 1 small (4 oz) 4 0.2	19
1 medium (7 oz) 6.7 0.4	31
1 large (11 oz) 11 0.6	52
Tomato, whole, raw 1 medium 6 0.4	26
Tomato, whole, raw 1 large 8 1	38
Tomato, Cherry, raw 1 cherry 1 0	4
Tomato, Cherry, raw 5 each 4 0	10
Tomato, Italian or Plum, raw 1 each 3 0	13
Tomatoes, whole canned 1/2 cup 5.2 0.3	25
Tomatoes, diced or crushed 1/2 cup 0 6	25
14.5-ounce can - 3 (1/2 cup) servings 0 6	87.5
28-ounce can - 7 (1/ 2 cup) servings 0 7	175
Tomato Paste, canned 1 ounce 5.3 0	24
2 tablespoons 6 0	25
6-ounce can 30 0	125
Tomato Sauce, canned 2 tablespoons 0 0	30
1 cup 0 0	73.5
6-ounce can 0 0	150
Tomato juice 1 cup (8 ounces) 10.2 0.2	41
Tomatillo 1 medium 1.98 0	10.88
Vegetable Cocktail Juice (V8 Juice) 1 cup 11 0	46
5.5-ounce can 7 0	30
Water chestnuts 4 water chesthuts 8.6 0	35
5-ounce can 20 0	75