Breads

 

Bagel (1)                                                          11 gm

Corn Bread, whole grain (2” sq)                       3.3 gm

Cracked wheat, enriched (1 slice)                     2 gm

English muffin (1)                                              0 gm

French Bread (1 slice)                                      1.8 gm

Mixed grain (1 slice)                                         9.96 gm

Pita, whole wheat (1)                                        6 gm

Rolls, dinner (1)                                                3.1 gm

Rolls, hamburger (1)                                         3.3 gm

Rye (1 slice)                                                     2.1 gm

Wheat (1 slice)                                                 9.55 gm

White, enriched (1 slice)                                   2 gm

Whole Wheat (1 slice)                                      2.4 gm

Graham crackers (1)                                         1.1 gm

Crackers, soda (1)                                           .26 gm

Muffins, bran, enriched                                     3.1 gm

Muffins, blueberry (1)                                       6.09 gm

Muffins, whole wheat (1)                                  4 gm

Pancakes, plain (4” diam)                                 1.9 gm

Pancakes, whole wheat (4” diam)                     3.4 gm

Pizza, cheese (14”)                                           7.8 gm

Taco shell (1)                                                   8.79 gm

Waffles, enriched (5 ½” diam)                           7 gm

Zwieback (1)                                                    .9 gm

 

Cereals

 

Bran Flakes, 40% Post (1 C)                            5.3 gm

Corn Flakes, Kellogg (1 ¼ c)                           2.3 gm

Kix (1 ½ c)                                                      2.5 gm

Granola, Nature Valley (1 C)                            11.5 gm

Cheerios (1 1/4 c)                                            4.3 gm

Oatmeal, cooked (1 c)                                      6 gm

Rice, puffed (1 c)                                              .9 gm

Cream of Wheat (1 c)                                       3.8 gm

Total (1 c)                                                        3.3 gm

Wheat germ, toasted (1 c)                                32.9 gm

Grapenuts (1/4 c)                                             3.3 gm

Puffed Wheat (1 c)                                           1.8 gm

Shredded Wheat (1 large)                                 2.6 gm

 

 

 

Desserts

 

Cake, Angel food (1/10)                                   3.2 gm

Cheesecake                                                      5.42 gm

Cake, Devils Food (2x3x2”)                             2.2 gm

Cake, Pound (3x3x1/2”)                                   1.7 gm

Cake, white                                                      2.3 gm

Chocolate Bar (1 oz)                                        2.2 gm

Chocolate Fudge (1” cube)                               .6 gm

Brownies (2x2x3/4”)                                        2 gm

Cookie, Choc Chip (2 1/3” diam)                     .55 gm

Cookie, fig bar (1)                                            .55 gm

Cookie, gingerbread (2” diam)                          .39 gm

Cookie, oatmeal w/ raisins (3” diam)                 .9 gm

Cookie, peanut butter                                       8 gm

Cookie, sugar                                                   4.54 gm

Custard, baked (1 c)                                        14.3 gm

Danish pastry (1)                                              3.1 gm

Donut, cake (1)                                                1.5 gm

Granola Bar (1)                                                9.79 gm

Pie, Apple (1/6)                                                3.4 gm

Pie, Choc Cream (1/6)                                     4.58 gm

Pie, lemon (1/6)                                                5.2 gm 

Pie, pecan (1/6)                                                8.2 gm

Pie, pumpkin (1/6)                                            6 gm

Pudding, chocolate (1 c)                                   8.1 gm

 

 

 

 

Grains

 

Macaroni, enriched, cooked (1 c)                     4.8 gm

Noodles, egg, enr. Cooked (1 c)                      6.6 gm

Pasta, wh. Wheat (4oz)                                    20 gm

Popcorn (1 c)                                                   1.8 gm

Rice, brown (1 c)                                             14.8 gm

Rice, white, enriched (1 c)                                13.1 gm

Rice, wild (1 c)                                                 22.6 gm

Spaghetti, enriched, cooked (1 c)                      4.8 gm

 

 

 

Cheese

 

Bleu (1 oz)                                                       6.07 gm

Brick (1 oz)                                                      6.59 gm

Cheddar (1 oz)                                                 7.06 gm

Cottage Cheese, creamed (1 c)                         26.2 gm

Cottage Cheese, lowfat (1 c)                            31 gm

Feta (1 oz)                                                       4 gm

Mozzarella (1oz)                                               5.5 gm

Parmesan (1 T)                                                 2 gm

Ricotta (1 c)                                                     27.7 gm

Swiss (1 oz)                                                     8.06 gm

Ice Cream (1 c)                                                4.8 gm

Ice Milk (1 c)                                                   5.16 gm

Sherbet (1 c)                                                    2.16 gm

 

Milk

 

Whole (1 c)                                                      8.03 gm

Lowfat 2% (1 c)                                               8.12 gm

Yogurt,  plain (1 c)                                           7.88 gm

Yogurt, fruit (1 c)                                              9.04 gm

 

Eggs

 

Whole (1 lg)                                                     7.88 gm

White (1 lg)                                                      3.36 gm

Yolk (1 lg)                                                        2.79 gm

 

Meats

 

Chuck Roast (4oz)                                           20 gm

Corned Beef (4 oz)                                           18 gm

Chipped Beef, dried (3 oz)                               29.1 gm

Ground Beef, lean (4 oz)                                   23 gm

Liver (4 oz)                                                      22 gm

Porterhouse Steak (4 oz)                                  15 gm

Round Steak (4 oz)                                          22 gm

Chili w/beans (1 c)                                            19 gm

Corned Beef Hash  (1 c)                                   19.4 gm

Lamb, leg (4 oz)                                               17 gm

Lamb Chop (4 oz)                                            16 gm

Bacon (4 oz)                                                    10 gm

Ham (4 oz)                                                       20 gm

Veal Cutlet (4 oz)                                             18 gm

 

 

 

Lunch Meats

 

Bologna, beef (1 oz)                                         3.31 gm

Bratwurst, cooked ( 1 link)                               12 gm

Hot Dog (1)                                                     5.08 gm

Italian Sausage (1)                                            13.4 gm

Kielbasa (1 oz)                                                 3.76 gm

Polish Sausage (1 oz)                                        4 gm

Pork Sausage (1 link)                                       3.31 gm

Salami, hard (1 slice)                                        2.29 gm

 

Nuts

 

Almonds (1 c)                                                  26.4 gm

Cashews (1 c)                                                  24.1 gm

Peanut Butter (1 T)                                           3.9 gm

Pumpkin Seeds (1 c)                                        40.6 gm

Walnuts (1 c)                                                    14.8 gm

 

Chicken

 

Light Meat (4 oz)                                              6 gm

Dark Meat (4 oz)                                             6.5 gm

Breast (1/2)                                                      30.2 gm

Leg (1)                                                             30.3 gm

 

Turkey

 

Light meat (4 oz)                                              10 gm

Dark meat (4 oz)                                              7 gm

 

Seafood

 

Cod (4 oz)                                                       20 gm

Halibut (4 oz)                                                   23 gm

Salmon (4 oz)                                                   25 gm

Tuna (1 c)                                                        46 gm