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FOOD ITEM WEIGHT COMMON MEASURE CALORIES
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 170 1 cup 20
Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt 119 1 cup 17
Cabbage, cooked, boiled, drained, without salt 150 1 cup 33
Cabbage, raw 70 1 cup 17
Cabbage, red, raw 70 1 cup 22
Cabbage, savoy, raw 70 1 cup 19
Cake, angelfood, commercially prepared 28 1 piece 72
Cake, angelfood, dry mix, prepared 50 1 piece 129
Cake, boston cream pie, commercially prepared 92 1 piece 232
Cake, chocolate, commercially prepared with chocolate frosting 64 1 piece 235
Cake, chocolate, prepared from recipe without frosting 95 1 piece 340
Cake, fruitcake, commercially prepared 43 1 piece 139
Cake, gingerbread, prepared from recipe 74 1 piece 263
Cake, pineapple upside-down, prepared from recipe 115 1 piece 367
Cake, pound, commercially prepared, butter 28 1 piece 109
Cake, pound, commercially prepared, fat-free 28 1 slice 79
Cake, shortcake, biscuit-type, prepared from recipe 65 1 shortcake 225
Cake, snack cakes, creme-filled, chocolate with frosting 50 1 cupcake 188
Cake, snack cakes, creme-filled, sponge 42.5 1 cake 155
Cake, snack cakes, cupcakes, chocolate, with frosting, low-fat 43 1 cupcake 131
Cake, sponge, commercially prepared 30 1 shortcake 87
Cake, sponge, prepared from recipe 63 1 piece 187
Cake, white, prepared from recipe with coconut frosting 112 1 piece 399
Cake, white, prepared from recipe without frosting 74 1 piece 264
Cake, yellow, commercially prepared, with chocolate frosting 64 1 piece 243
Cake, yellow, commercially prepared, with vanilla frosting 64 1 piece 239
Candies, caramels 10.1 1 piece 39
Candies, caramels, chocolate-flavor roll 7 1 piece 27
Candies, carob 28.35 1 oz 153
Candies, fudge, chocolate, prepared-from-recipe 17 1 piece 70
Candies, fudge, chocolate, with nuts, prepared-from-recipe 19 1 piece 88
Candies, fudge, vanilla with nuts 15 1 piece 65
Candies, fudge, vanilla, prepared-from-recipe 16 1 piece 61
Candies, gumdrops, starch jelly pieces 74 10 worms 293
Candies, gumdrops, starch jelly pieces 4.2 1 medium 17
Candies, gumdrops, starch jelly pieces 22 10 bears 87
Candies, hard 6 1 piece 24
Candies, hard 3 1 small piece 12
Candies, jellybeans 28.35 10 large 106
Candies, KIT KAT Wafer Bar 42 1 bar (1.5 oz) 218
Candies, M&M MARS, "M&M's" Milk Chocolate Candies 7 10 pieces 34
Candies, M&M MARS, "M&M's" Peanut Chocolate Candies 20 10 pieces 103
Candies, M&M MARS, MARS MILKY WAY Bar 18 1 fun size bar 76
Candies, M&M MARS, MARS MILKY WAY Bar 61 1 bar (2.15 oz) 258
Candies, M&M MARS, SNICKERS Bar 57 1 bar (2 oz) 266
Candies, M&M MARS, STARBURST Fruit Chews 5 1 piece 20
Candies, marshmallows 50 1 cup 159
Candies, milk chocolate 44 1 bar (1.55 oz) 235
Candies, milk chocolate coated peanuts 40 10 pieces 208
Candies, milk chocolate coated raisins 10 10 pieces 39
Candies, milk chocolate, with almonds 41 1 bar (1.45 oz) 216
Candies, MR. GOODBAR Chocolate Bar 49 1 bar (1.75 oz) 264
Candies, NESTLE, BUTTERFINGER Bar 7 1 fun size bar 33
Candies, NESTLE, CRUNCH Bar and Dessert Topping 44 1 bar (1.55 oz) 230
Candies, REESE'S Peanut Butter Cups 45 1 package (contains 2) 232
Candies, semisweet chocolate 168 1 cup 805
Candies, SPECIAL DARK Chocolate Bar 8.4 1 miniature 45
Candies, white chocolate 170 1 cup 916
Carambola, (starfruit), raw 91 1 fruit 28
Carambola, (starfruit), raw 108 1 cup 33
Carbonated beverage, club soda 355 12 fl oz 0
Carbonated beverage, cola, contains caffeine 370 12 fl oz 137
Carbonated beverage, ginger ale 366 12 fl oz 124
Carbonated beverage, grape soda 372 12 fl oz 160
Carbonated beverage, low calorie, cola or pepper-type, with aspartame, contains caffeine 355 12 fl oz 7
Carbonated beverage, low calorie, other than cola or pepper, without caffeine 355 12 fl oz 0
Carbonated beverage, orange 372 12 fl oz 179
Carbonated beverage, pepper-type, contains caffeine 368 12 fl oz 151
Carbonated beverage, root beer 370 12 fl oz 152
Carbonated beverage, SPRITE, lemon-lime, without caffeine 368 12 fl oz 147
Carob flour 8 1 tbsp 18
Carrot juice, canned 236 1 cup 94
Carrots, baby, raw 10 1 medium 4
Carrots, canned, regular pack, drained solids 146 1 cup 37
Carrots, cooked, boiled, drained, without salt 156 1 cup 55
Carrots, frozen, cooked, boiled, drained, without salt 146 1 cup 54
Carrots, raw 72 1 carrot 30
Carrots, raw 110 1 cup 45
Catsup 15 1 tbsp 15
Catsup 6 1 packet 6
Cauliflower, cooked, boiled, drained, without salt 124 1 cup 29
Cauliflower, cooked, boiled, drained, without salt 54 3 flowerets 12
Cauliflower, frozen, cooked, boiled, drained, without salt 180 1 cup 34
Cauliflower, raw 13 1 floweret 3
Cauliflower, raw 100 1 cup 25
Celery, cooked, boiled, drained, without salt 150 1 cup 27
Celery, cooked, boiled, drained, without salt 37.5 1 stalk 7
Celery, raw 120 1 cup 17
Celery, raw 40 1 stalk 6
Cereals ready-to-eat, GENERAL MILLS, APPLE CINNAMON CHEERIOS 30 3/4 cup 118
Cereals ready-to-eat, GENERAL MILLS, BASIC 4 55 1 cup 202
Cereals ready-to-eat, GENERAL MILLS, BERRY BERRY KIX 30 3/4 cup 118
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 30 1 cup 111
Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST CRUNCH 30 3/4 cup 127
Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS 30 1 cup 117
Cereals ready-to-eat, GENERAL MILLS, Corn CHEX 30 1 cup 112
Cereals ready-to-eat, GENERAL MILLS, FROSTED WHEATIES 30 3/4 cup 112
Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS 30 3/4 cup 112
Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS 30 1 cup 112
Cereals ready-to-eat, GENERAL MILLS, Honey Nut CHEX 30 3/4 cup 114
Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CLUSTERS 55 1 cup 214
Cereals ready-to-eat, GENERAL MILLS, KIX 30 1-1/3 cup 113
Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS 30 1 cup 114
Cereals ready-to-eat, GENERAL MILLS, RAISIN NUT BRAN 55 1 cup 209
Cereals ready-to-eat, GENERAL MILLS, REESE'S PUFFS 30 3/4 cup 128
Cereals ready-to-eat, GENERAL MILLS, Rice CHEX 31 1-1/4 cup 117
Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes 30 1-1/3 cup 112
Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 55 1 cup 171
Cereals ready-to-eat, GENERAL MILLS, TRIX 30 1 cup 117
Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX 30 1 cup 104
Cereals ready-to-eat, GENERAL MILLS, WHEATIES 30 1 cup 107
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 30 3/4 cup 97
Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS, original 51 1 cup 175
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 30 1/2 cup 78
Cereals ready-to-eat, KELLOGG, KELLOGG'S APPLE JACKS 30 1 cup 117
Cereals ready-to-eat, KELLOGG, KELLOGG'S COCOA KRISPIES 31 3/4 cup 118
Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Wheat Bran Flakes 29 3/4 cup 92
Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes 28 1 cup 101
Cereals ready-to-eat, KELLOGG, KELLOGG'S CORN POPS 31 1 cup 117
Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX 29 1 cup 109
Cereals ready-to-eat, KELLOGG, KELLOGG'S FROOT LOOPS 30 1 cup 118
Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED FLAKES 31 3/4 cup 114
Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINIWHEATS, bite size 55 1 cup 189
Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 30 1 cup 100
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN 61 1 cup 195
Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES 33 1-1/4 cup 128
Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Cereal 30 3/4 cup 120
Cereals ready-to-eat, KELLOGG, KELLOGG'S SMACKS 27 3/4 cup 104
Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K 31 1 cup 117
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH 27 3/4 cup 108
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES 26 3/4 cup 104
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH 27 3/4 cup 112
Cereals ready-to-eat, QUAKER, Honey Nut Heaven 49 1 cup 192
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 50 1/2 cup 195
Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Cereal with oats, honey, and raisins 51 1/2 cup 237
Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 32 3/4 cup 120
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 32 3/4 cup 120
Cereals ready-to-eat, rice, puffed, fortified 14 1 cup 56
Cereals ready-to-eat, wheat germ, toasted, plain 7.119 1 tbsp 27
Cereals ready-to-eat, wheat, puffed, fortified 12 1 cup 44
Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free 46 2 biscuits 155
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt 242 1 cup 143
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt 242 1 cup 143
Cereals, CREAM OF WHEAT, mix'n eat, plain, prepared with water 142 1 packet 102
Cereals, CREAM OF WHEAT, quick, cooked with water, without salt 239 1 cup 129
Cereals, CREAM OF WHEAT, regular, cooked with water, without salt 251 1 cup 131
Cereals, Malt-o-Meal, plain, prepared with water, without salt 268 1serving (3 T dry cereal plu 113
Cereals, oats, instant, fortified, plain, prepared with water 177 1 packet 97
Cereals, oats, regular and quick and instant, unenriched, cooked with water, without salt 234 1 cup 147
Cereals, QUAKER, corn grits, instant, plain, prepared with water 137 1 packet 93
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, prepared with boiling water 155 1 packet 157
Cereals, QUAKER,Instant Oatmeal, apples and cinnamon, prepared with boiling water 149 1 packet 130
Cereals, WHEATENA, cooked with water 243 1 cup 136
Cheese food, pasteurized process, american, without di sodium phosphate 28.35 1 oz 94
Cheese sauce, prepared from recipe 243 1 cup 479
Cheese spread, pasteurized process, american, without di sodium phosphate 28.35 1 oz 82
Cheese, blue 28.35 1 oz 100
Cheese, camembert 38 1 wedge 114
Cheese, cheddar 28.35 1 oz 114
Cheese, cottage, creamed, large or small curd 210 1 cup 216
Cheese, cottage, creamed, with fruit 226 1 cup 219
Cheese, cottage, lowfat, 1% milkfat 226 1 cup 163
Cheese, cottage, lowfat, 2% milkfat 226 1 cup 203
Cheese, cottage, nonfat, uncreamed, dry, large or small curd 145 1 cup 123
Cheese, cream 14.5 1 tbsp 51
Cheese, cream, fat free 15.6 1 tbsp 15
Cheese, feta 28.35 1 oz 75
Cheese, low fat, cheddar or colby 28.35 1 oz 49
Cheese, mozzarella, part skim milk, low moisture 28.35 1 oz 86
Cheese, mozzarella, whole milk 28.35 1 oz 85
Cheese, muenster 28.35 1 oz 104
Cheese, neufchatel 28.35 1 oz 74
Cheese, parmesan, grated 5 1 tbsp 22
Cheese, pasteurized process, american, with di sodium phosphate 28.35 1 oz 106
Cheese, pasteurized process, swiss, with di sodium phosphate 28.35 1 oz 95
Cheese, provolone 28.35 1 oz 100
Cheese, ricotta, part skim milk 246 1 cup 339
Cheese, ricotta, whole milk 246 1 cup 428
Cheese, swiss 28.35 1 oz 108
Cheesecake commercially prepared 80 1 piece 257
Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries, canned) 244 1 cup 88
Cherries, sweet, raw 68 10 cherries 43
Chicken pot pie, frozen entree 217 1 small pie 484
Chicken roll, light meat 56.7 2 slices 87
Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter 140 1/2 breast 364
Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour 98 1/2 breast 218
Chicken, broilers or fryers, breast, meat only, cooked, roasted 86 1/2 breast 142
Chicken, broilers or fryers, dark meat, meat only, cooked, fried 84 3 oz 201
Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, batter 72 1 drumstick 193
Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, flour 49 1 drumstick 120
Chicken, broilers or fryers, drumstick, meat only, cooked, roasted 44 1 drumstick 76
Chicken, broilers or fryers, giblets, cooked, simmered 145 1 cup 229
Chicken, broilers or fryers, light meat, meat only, cooked, fried 84 3 oz 161
Chicken, broilers or fryers, neck, meat only, cooked, simmered 18 1 neck 32
Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter 86 1 thigh 238
Chicken, broilers or fryers, thigh, meat only, cooked, roasted 52 1 thigh 109
Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter 49 1 wing 159
Chicken, canned, meat only, with broth 142 5 oz 234
Chicken, liver, all classes, cooked, simmered 19.6 1 liver 33
Chicken, stewing, meat only, cooked, stewed 140 1 cup 332
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned 240 1 cup 286
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 164 1 cup 269
Chili con carne with beans, canned entree 222 1 cup 269
Chives, raw 3 1 tbsp 1
Chocolate syrup 18.75 1 tbsp 52
Chocolate-flavor beverage mix for milk, powder, without added nutrients 21.6 2-3 heaping tsp 75
Chocolate-flavor beverage mix, powder, prepared with whole milk 266 1 cup 226
Cocoa mix, no sugar added, powder 15 1/2 oz envelope 57
Cocoa mix, powder 28.35 3 heaping tsp 113
Cocoa mix, powder, prepared with water 206 1 serving 113
Cocoa mix, with aspartame, powder, prepared from item 14196 192 1 serving 56
Cocoa, dry powder, unsweetened 5.4 1 tbsp 12
Coffee, brewed from grounds, prepared with tap water 178 6 fl oz 2
Coffee, brewed, espresso, restaurant-prepared 60 2 fl oz 1
Coffee, instant, regular, prepared with water 179 6 fl oz 4
Coffeecake, cinnamon with crumb topping, commercially prepared, enriched 63 1 piece 263
Coleslaw, home-prepared 120 1 cup 83
Collards, cooked, boiled, drained, without salt 190 1 cup 49
Collards, frozen, chopped, cooked, boiled, drained, without salt 170 1 cup 61
Cookies, brownies, commercially prepared 56 1 brownie 227
Cookies, brownies, dry mix, special dietary, prepared 22 1 brownie 84
Cookies, butter, commercially prepared, enriched 5 1 cookie 23
Cookies, chocolate chip, commercially prepared, reg, higher fat, enriched 10 1 cookie 49
Cookies, chocolate chip, commercially prepared, regular, lower fat 10 1 cookie 45
Cookies, chocolate chip, prepared from recipe, made with margarine 16 1 cookie 78
Cookies, chocolate chip, refrigerated dough, baked 26 1 cookie 128
Cookies, chocolate sandwich, with creme filling, regular 10 1 cookie 47
Cookies, fig bars 16 1 cookie 56
Cookies, graham crackers, plain or honey (includes cinnamon) 84 1 cup 355
Cookies, graham crackers, plain or honey (includes cinnamon) 14 2 squares 59
Cookies, molasses 32 1 cookie, large (3-1/2" to 4" 138
Cookies, molasses 15 1 cookie, medium 65
Cookies, oatmeal, commercially prepared, fat-free 11 1 cookie 36
Cookies, oatmeal, commercially prepared, regular 25 1 cookie 113
Cookies, oatmeal, commercially prepared, soft-type 15 1 cookie 61
Cookies, oatmeal, prepared from recipe, with raisins 15 1 cookie 65
Cookies, peanut butter, commercially prepared, regular 15 1 cookie 72
Cookies, peanut butter, prepared from recipe 20 1 cookie 95
Cookies, shortbread, commercially prepared, pecan 14 1 cookie 76
Cookies, shortbread, commercially prepared, plain 8 1 cookie 40
Cookies, sugar, commercially prepared, regular (includes vanilla) 15 1 cookie 72
Cookies, sugar, prepared from recipe, made with margarine 14 1 cookie 66
Cookies, sugar, refrigerated dough, baked 15 1 cookie 73
Cookies, vanilla sandwich with creme filling 10 1 cookie 48
Cookies, vanilla sandwich with creme filling 15 1 cookie 72
Cookies, vanilla wafers, lower fat 4 1 cookie 18
Corn, sweet, white, cooked, boiled, drained, without salt 77 1 ear 83
Corn, sweet, yellow, canned, cream style, regular pack 256 1 cup 184
Corn, sweet, yellow, canned, vacuum pack, regular pack 210 1 cup 166
Corn, sweet, yellow, cooked, boiled, drained, without salt 77 1 ear 83
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt 164 1 cup 133
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt 63 1 ear 59
Cornmeal, degermed, enriched, yellow 138 1 cup 505
Cornmeal, self-rising, degermed, enriched, yellow 138 1 cup 490
Cornmeal, whole-grain, yellow 122 1 cup 442
Cornstarch 8.064 1 tbsp 31
Couscous, cooked 157 1 cup 176
Couscous, dry 173 1 cup 650
Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, without salt 165 1 cup 160
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt 170 1 cup 224
Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain 240 1 cup 185
Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt 172 1 cup 200
Crackers, cheese, regular 10 10 crackers 50
Crackers, cheese, sandwich-type with peanut butter filling 7 1 sandwich 35
Crackers, matzo, plain 28.35 1 matzo 112
Crackers, melba toast, plain 20 4 pieces 78
Crackers, rye, wafers, plain 11 1 wafer 37
Crackers, saltines (includes oyster, soda, soup) 12 4 crackers 51
Crackers, standard snack-type, regular 12 4 crackers 60
Crackers, standard snack-type, sandwich, with cheese filling 7 1 sandwich 33
Crackers, wheat, regular 8 4 crackers 38
Crackers, whole-wheat 16 4 crackers 71
Cranberry juice cocktail, bottled 253 8 fl oz 137
Cranberry sauce, canned, sweetened 57 1 slice 86
Cream substitute, liquid, with hydrogenated vegetable oil and soy protein 15 1 tbsp 20
Cream substitute, powdered 2 1 tsp 11
Cream, fluid, half and half 15 1 tbsp 20
Cream, fluid, heavy whipping 15 1 tbsp 52
Cream, fluid, light (coffee cream or table cream) 15 1 tbsp 29
Cream, fluid, light whipping 15 1 tbsp 44
Cream, sour, cultured 12 1 tbsp 26
Cream, sour, reduced fat, cultured 15 1 tbsp 20
Cream, whipped, cream topping, pressurized 3 1 tbsp 8
Croissants, butter 57 1 croissant 231
Croutons, seasoned 40 1 cup 186
Crustaceans, crab, alaska king, cooked, moist heat 85 3 oz 82
Crustaceans, crab, alaska king, imitation, made from surimi 85 3 oz 87
Crustaceans, crab, blue, canned 135 1 cup 134
Crustaceans, crab, blue, cooked, moist heat 85 3 oz 87
Crustaceans, crab, blue, crab cakes 60 1 cake 93
Crustaceans, lobster, northern, cooked, moist heat 85 3 oz 83
Crustaceans, shrimp, mixed species, canned 85.05 3 oz 85
Crustaceans, shrimp, mixed species, cooked, breaded and fried 45 6 large 109
Crustaceans, shrimp, mixed species, cooked, breaded and fried 85 3 oz 206
Cucumber, peeled, raw 119 1 cup 14
Cucumber, peeled, raw 280 1 large 34
Cucumber, with peel, raw 301 1 large 45
Cucumber, with peel, raw 104 1 cup 16
       
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