| Food Nutritional Values | Calories | Carbs | Protein | Sugar | Fiber | Fat | ||
| Fruits & Veggies | ||||||||
| Apple | 90.0 | 23.0 | 0.5 | 0.0 | 4.0 | 0.0 | ||
| Avacado | 275.0 | 2.0 | 2.0 | 0.0 | 4.0 | 27.0 | ||
| Baby Carrots (1 package) | 35.0 | 8.0 | 1.0 | 0.0 | 0.0 | 0.0 | ||
| Banana | 120.0 | 28.0 | 1.0 | 0.0 | 3.0 | 1.0 | ||
| Black Beans (large can) | 385.0 | 66.5 | 24.5 | 24.5 | 3.5 | |||
| Black Eyed Peas (1/2 cup) | 130.0 | 21.0 | 10.0 | 5.0 | 0.5 | |||
| Broccoli (1 cup) | 30.0 | 4.0 | 2.0 | 0.0 | 2.0 | 0.0 | ||
| Brussel Sprouts (6 sprouts) | 45.0 | 8.0 | 3.0 | 0.0 | 3.0 | 0.0 | ||
| Cantaloupe (1 cup) | 54.0 | 12.0 | 1.0 | 0.0 | 1.0 | 0.0 | ||
| Grapes (1 cup) | 100.0 | 27.0 | 1.0 | 0.0 | 2.0 | 0.0 | ||
| Green Beans (1 cup) | 30.0 | 5.0 | 1.0 | 0.0 | 2.0 | 0.0 | ||
| Lima Beans (small can) | 135.0 | 24.0 | 9.0 | 6.0 | 0.0 | |||
| Orange | 50.0 | 12.0 | 1.0 | 0.0 | 2.0 | 0.0 | ||
| Orange Juice (8 oz) | 120.0 | 28.0 | 1.0 | 0.0 | 0.0 | |||
| Peas (1 cup) | 70.0 | 12.0 | 5.0 | 0.0 | 4.0 | 0.0 | ||
| Pickle | 35.0 | 9.0 | 0.0 | 4.0 | 0.0 | 0.0 | ||
| Red Pepper ( whole pepper) | 43.0 | 10.0 | 2.0 | 0.0 | 3.5 | 0.5 | ||
| Salad | 130.0 | 20.0 | 2.0 | 7.0 | 2.0 | 1.0 | ||
| Spaghetti Sauce | 100.0 | 12.0 | 2.0 | 9.0 | 3.0 | 3.0 | ||
| Strawberry (8 berries) | 45.0 | 11.0 | 1.0 | 0.0 | 3.0 | 0.0 | ||
| Sweet Potato | 103.0 | 24.0 | 2.0 | 0.0 | 4.0 | 0.0 | ||
| Tomato | 25.0 | 5.0 | 1.0 | 0.0 | 1.0 | 0.0 | ||
| Cereals | ||||||||
| Cheerios | 100.0 | 15.0 | 2.0 | 1.0 | 2.0 | 1.5 | ||
| Cheerios Multi Grain | 110.0 | 24.0 | 2.0 | 6.0 | 3.0 | 1.0 | ||
| Cream of Wheat | 100.0 | 23.0 | 4.0 | 0.0 | 4.0 | 0.5 | ||
| Frosted Mini Wheats | 240.0 | 48.0 | 6.0 | 12.0 | 5.0 | 1.0 | ||
| GoLean Crunch | 190.0 | 37.0 | 9.0 | 13.0 | 8.0 | 3.0 | ||
| Grape Nuts | 200.0 | 48.0 | 6.0 | 4.0 | 7.0 | 1.0 | ||
| Grape Nut Flakes (3/4 cup serving) | 110.0 | 24.0 | 3.0 | 5.0 | 3.0 | 1.0 | ||
| Honey Multigrain Flakes | 120.0 | 26.0 | 3.0 | 7.0 | 3.0 | 0.5 | ||
| Oatmeal - Plain | 100.0 | 19.0 | 4.0 | 0.0 | 3.0 | 1.5 | ||
| Oatmeal - Low Sugar Maple Brown Sugar (1 packet) | 120.0 | 24.0 | 4.0 | 4.0 | 3.0 | 2.0 | ||
| Raisin Bran (3/4 cup serving) | 140.0 | 33.0 | 3.0 | 19.0 | 5.0 | 1.0 | ||
| Special K Protein Plus (1 bowl - 1 cup serving) | 130.0 | 19.0 | 14.0 | 2.0 | 6.5 | 4.0 | ||
| Wheat Squares (Organic) | 200.0 | 46.0 | 6.0 | 10.0 | 6.0 | 1.0 | ||
| Various | ||||||||
| Almonds (Sea Salt - Serving Size - 24 Nuts) | 170.0 | 5.0 | 6.0 | 0.0 | 3.0 | 15.0 | ||
| Almond Nut-Thin Snack Crackers (16 chips) | 130.0 | 23.0 | 3.0 | 0.0 | 1.0 | 3.0 | ||
| Bagel (Plain) | 210.0 | 45.0 | 8.0 | 0.0 | 0.0 | 1.0 | ||
| Birdseye Steamfresh Brown Rice (1 bag-2 servings) | 300.0 | 62.0 | 8.0 | 0.0 | 4.0 | 2.0 | ||
| Chicken Broth (Swanson Low Sodium - 1 can) | 30.0 | 2.0 | 6.0 | 0.0 | 0.0 | |||
| Crackers (HyVee Wheat - 5 Crackers) | 60.0 | 11.0 | 1.0 | 1.0 | 1.5 | |||
| Corn Starch (1 Tablespoon) | 30.0 | 7.0 | 0.0 | 0.0 | 0.0 | |||
| Egg | 70.0 | 1.0 | 6.0 | 0.0 | 0.0 | 4.5 | ||
| Egg White (4) | 64.0 | 0.0 | 16.0 | 0.0 | 0.0 | 0.0 | ||
| Granola Bars (1 pack - 2 bars) | 200.0 | 29.0 | 4.0 | 2.0 | 7.0 | |||
| Honey (1 tbspn) | 60.0 | 17.0 | 0.0 | 16.0 | 0.0 | 0.0 | ||
| KC Masterpiece Baked Lays Chips (1 small bag) | 140.0 | 25.0 | 2.0 | 0.0 | 3.0 | |||
| Murray Shortbread Bites (cookies -1 package) | 90.0 | 16.0 | 1.0 | 3.0 | 3.5 | |||
| Otts Fat Free Dressing | 30.0 | 8.0 | 0.0 | 7.0 | 0.0 | 0.0 | ||
| Pancakes (Fiber One Complete - 1/2 cup mix) | 180.0 | 36.0 | 6.0 | 5.0 | 3.5 | |||
| Papa Johns The Meats Thin Crust - 8 Slice Large | #### | ### | 136.0 | 40.0 | 10.0 | 145.0 | ||
| Pasta (1 cup) | 250.0 | 50.0 | 10.0 | 3.0 | 3.0 | 2.0 | ||
| Pasta - Whole Wheat Pasta (3/4 cup dry) | 180.0 | 41.0 | 7.0 | 0.0 | 6.0 | 1.0 | ||
| Peanut Butter Spoon (Jiff Low Fat Crunchy - 1 Tbsp) | 95.0 | 8.0 | 4.0 | 2.0 | 1.0 | 6.0 | ||
| Pita Chips (Multigrain-9 Chips) | 140.0 | 19.0 | 3.0 | 0.0 | 2.0 | 5.0 | ||
| Popcorn (94% Fat Free - 1 Bag-5cups) | 125.0 | 25.0 | 1.0 | 0.0 | 0.0 | 1.0 | ||
| Potato Soy Crisps (Salt & Pepper) Gensoy (17 Chips) | 120.0 | 16.0 | 6.0 | 2.0 | 3.0 | |||
| Pudding (1 box) | 280.0 | 24.0 | 0.0 | 0.0 | 0.0 | |||
| Rice Cake Minis - Caramel (8 minis) | 60.0 | 13.0 | 1.0 | 4.0 | 0.0 | 0.0 | ||
| Rice Cake Minis - Honey Nut (8 minis) | 50.0 | 11.0 | 1.0 | 4.0 | 0.0 | 0.0 | ||
| Rice Cake Minis - Apple Cinnamon (8 minis) | 60.0 | 15.0 | 1.0 | 4.0 | 0.0 | 0.0 | ||
| Tortillas (Medium - 1 Tortilla) | 130.0 | 26.0 | 4.0 | 0.0 | 3.0 | 1.5 | ||
| Tortillaz | 130.0 | 21.0 | 2.0 | 1.0 | 1.0 | 4.0 | ||
| V8 Low Sodium (8 oz) | 50.0 | 10.0 | 2.0 | 2.0 | 0.0 | |||
| Waffles (Vans Low Fat Whole Grain - 2 Waffles) | 140.0 | 26.0 | 4.0 | 3.0 | 2.0 | |||
| Wheat Bread (dark wheat no butter about 2 slices) | 90.0 | 32.0 | 8.0 | 2.0 | 0.0 | 1.0 | ||
| Wheat Thin Fiber Selects (1 serving - 13 crackers) | 120.0 | 22.0 | 2.0 | 5.0 | 4.5 | |||
| Whole Grain Rice(1/2 Cup Uncooked-makes about 2 cups) | 340.0 | 70.0 | 8.0 | 0.0 | 4.0 | 3.0 | ||
| Protein Bars | ||||||||
| Cliff Bar Crunchy Peanut Butter | 250.0 | 42.0 | 11.0 | 5.0 | 6.0 | |||
| Cliff Builders Protein | 270.0 | 30.0 | 20.0 | 4.0 | 8.0 | |||
| EAS Myoplex Lite (Peanut Carmel Crisp) | 190.0 | 25.0 | 15.0 | 7.0 | 6.0 | |||
| Marathon Power Bar (Honey Toasted Almond) | 150.0 | 21.0 | 10.0 | 7.0 | 4.0 | |||
| Marathon Energy Bar (Snickers-Chewy Peanut Butter) | 210.0 | 25.0 | 14.0 | 4.0 | 8.0 | |||
| Marathon Power Bar 23G (Peanut Butter & Chocolate) | 300.0 | 39.0 | 23.0 | 19.0 | 1.0 | 6.0 | ||
| Marathon Power Bar Performance C2 (Peanut Butter) | 240.0 | 44.0 | 9.0 | 1.0 | 4.0 | |||
| Quaker Chewy Granola Bar (Peanut Butter & Choc Chip) | 100.0 | 17.0 | 2.0 | 3.0 | 3.0 | |||
| Pure Protein Bar (Chocolate Peanut Butter) | 300.0 | 26.0 | 31.0 | 2.0 | 10.0 | |||
| Zone Perfect (Peanut Butter & Chocolate) | 210.0 | 24.0 | 14.0 | 15.0 | 3.0 | 7.0 | ||
| Meats | ||||||||
| Beef - Ground 93% Lean (1/4 lb) | 148.0 | 0.0 | 22.5 | 0.0 | 0.0 | 6.0 | ||
| Beef Jerky - Jack Links Teriyaki (1oz Serving) | 80.0 | 5.0 | 14.0 | 0.0 | 0.0 | 1.0 | ||
| Black Bean Burger (1 patty) | 120.0 | 13.0 | 11.0 | 0.0 | 4.0 | 4.0 | ||
| Canadian Bacon (1 package) | 180.0 | 3.0 | 27.0 | 0.0 | 0.0 | 4.5 | ||
| Cheeseburger - Back Yard Burger 1/3lb | 520.0 | 38.0 | 30.0 | 0.0 | 0.0 | 34.0 | ||
| Chicken - Boca Meatless Patty (1 patty) | 160.0 | 15.0 | 11.0 | 0.0 | 2.0 | 6.0 | ||
| Chicken - Grilled Breast Fajitas with Rib meat | 100.0 | 2.0 | 21.0 | 0.0 | 0.0 | 2.5 | ||
| Chicken - Grilled Plain Breast (8 oz ) | 220.0 | 0.0 | 48.0 | 0.0 | 0.0 | 3.0 | ||
| Chicken - Roasted Deli Meat (Hillshire Farms 1 Thick Slice) | 25.0 | 1.0 | 5.0 | 0.0 | 0.0 | 0.0 | ||
| Fish Patties - Grilled in Lemon (2 patties) | 200.0 | 2.0 | 34.0 | 0.0 | 0.0 | 6.0 | ||
| Hotdog | 460.0 | 56.0 | 17.0 | 0.0 | 0.0 | 18.0 | ||
| Mahi Mahi (1 square - 4oz) | 96.0 | 0.0 | 24.0 | 0.0 | 0.0 | 1.0 | ||
| Roast Beef Lunchmeat (6 slices - aprx 4oz) | 300.0 | 9.6 | 48.0 | 0.0 | 1.0 | 6.6 | ||
| Salmon (2 Grilled Patties) | 200.0 | 2.0 | 30.0 | 1.0 | 0.0 | 6.0 | ||
| Subway 6" Chicken Brst - wht, ltc, tmto, cuc, gp, bp, sp, ving | 310.0 | 48.0 | 24.0 | 2.0 | 5.0 | 5.0 | ||
| Subway 6" Turkey - wht, ltc, tmto, cuc, gp, bp, sp, ving | 280.0 | 46.0 | 18.0 | 2.0 | 5.0 | 4.5 | ||
| Subway 6" Turkey/Ham - wht, ltc, tmto, cuc, gp, bp, sp, ving | 290.0 | 47.0 | 20.0 | 2.0 | 5.0 | 5.0 | ||
| Tuna - Starkist Chunk Light Pouch | 80.0 | 1.0 | 18.0 | 0.0 | 0.0 | 0.5 | ||
| Turkey - Ground 93% Lean (1/4 lb) | 130.0 | 0.0 | 26.0 | 0.0 | 0.0 | 1.0 | ||
| Turkey - Smoked Deli Meat (Hillshire Farms 1 Thick Slice) | 25.0 | 1.0 | 6.0 | 0.0 | 0.0 | 0.0 | ||
| Turkey - Smoked Deli Meat (Sara Lee - 4 Slices) | 50.0 | 1.0 | 10.0 | 0.0 | 0.0 | 0.5 | ||
| Veggi Meatless Burger (1 patty) | 100.0 | 4.0 | 14.0 | 0.0 | 4.5 | 4.5 | ||
| Dairy | ||||||||
| Cottage Cheese-2% Large Curd (1/2 cup) | 90.0 | 4.0 | 14.0 | 0.0 | 2.5 | |||
| Cottage Cheese-4% Large Curd (1/2 cup) | 117.0 | 3.0 | 14.0 | 0.0 | 5.0 | |||
| Cottage Cheese-Fat Free (1/2 cup) | 90.0 | 7.0 | 14.0 | 0.0 | 0.0 | |||
| Kraft Mozzerella String Cheese (2%) | 80.0 | 1.0 | 7.0 | 0.0 | 6.0 | |||
| Yogurt (1 carton Oikos Greek Style) | 80.0 | 6.0 | 15.0 | 6.0 | 0.0 | 0.0 | ||
| Yogurt (Dannon Greek 2X Protein) | 150.0 | 18.0 | 13.0 | 17.0 | 0.0 | 0.0 | ||
| Yogurt (Dannon Non-Fat Plain All Natural 6oz) | 80.0 | 12.0 | 9.0 | 12.0 | 0.0 | 0.0 | ||
| Yogurt (Plain Organic 6oz) | 50.0 | 3.0 | 2.0 | 2.0 | 0.0 | 3.0 | ||
| Yogurt (1 carton Fat/Sugar Free) | 100.0 | 19.0 | 5.0 | 17.0 | 0.0 | 0.0 | ||
| Yogurt (Voskos Greek Blueberry) | 120.0 | 16.0 | 13.0 | 14.0 | 0.0 | 0.0 | ||
| Meals & Combinations | ||||||||
| Baked Chicken w/stuffing/mshd potatos (Lean Cuisine) | 240.0 | 34.0 | 15.0 | 3.0 | 4.5 | |||
| Chicken Carbonara (Weight Watchers Bistro Selections) | 250.0 | 32.0 | 20.0 | 2.0 | 4.5 | |||
| Chili - 7%Beef & Turkey (1/4 of meat - 1 cup serving size) | 130.0 | 11.0 | 44.0 | 2.5 | 5.0 | |||
| Grilled Chicken Primavera (Lean Cuisine) | 220.0 | 24.0 | 18.0 | 5.0 | 5.0 | |||
| Smoothie (w/above ingredients) | 340.0 | 74.0 | 9.5 | 5.0 | 1.3 | |||
| Spaghetti w/Meat Sauce (1/4 beef & 2 serve of sauce/pasta) | 428.0 | 53.0 | 31.5 | 9.0 | 10.0 | |||
Friday, December 10, 2010
Nutritional Value Chart
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