{"id":2555,"date":"2010-07-13T11:10:43","date_gmt":"2010-07-13T15:10:43","guid":{"rendered":"https:\/\/extension.umaine.edu\/publications\/?page_id=2555"},"modified":"2026-03-26T09:12:12","modified_gmt":"2026-03-26T13:12:12","slug":"4059e","status":"publish","type":"page","link":"https:\/\/extension.umaine.edu\/publications\/4059e\/","title":{"rendered":"Bulletin #4059, Sodium Content of Your Food"},"content":{"rendered":"\n<p><strong>For information about UMaine Extension programs and resources, visit <a href=\"https:\/\/extension.umaine.edu\/\">extension.umaine.edu<\/a>.<\/strong><br><strong>Find more of our publications and books at <a href=\"https:\/\/extension.umaine.edu\/publications\/\">extension.umaine.edu\/publications\/<\/a>.<\/strong><\/p>\n\n\n\n<hr>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"212\" src=\"https:\/\/extension.umaine.edu\/publications\/wp-content\/uploads\/sites\/52\/2019\/06\/salt-shaker-300x212.jpg\" alt=\"salt shaker\" class=\"wp-image-21851\" style=\"width:370px\" srcset=\"https:\/\/extension.umaine.edu\/publications\/wp-content\/uploads\/sites\/52\/2019\/06\/salt-shaker-300x212.jpg 300w, https:\/\/extension.umaine.edu\/publications\/wp-content\/uploads\/sites\/52\/2019\/06\/salt-shaker-768x544.jpg 768w, https:\/\/extension.umaine.edu\/publications\/wp-content\/uploads\/sites\/52\/2019\/06\/salt-shaker-105x74.jpg 105w, https:\/\/extension.umaine.edu\/publications\/wp-content\/uploads\/sites\/52\/2019\/06\/salt-shaker-317x224.jpg 317w, https:\/\/extension.umaine.edu\/publications\/wp-content\/uploads\/sites\/52\/2019\/06\/salt-shaker-423x299.jpg 423w, https:\/\/extension.umaine.edu\/publications\/wp-content\/uploads\/sites\/52\/2019\/06\/salt-shaker-634x449.jpg 634w, https:\/\/extension.umaine.edu\/publications\/wp-content\/uploads\/sites\/52\/2019\/06\/salt-shaker-846x599.jpg 846w, https:\/\/extension.umaine.edu\/publications\/wp-content\/uploads\/sites\/52\/2019\/06\/salt-shaker-951x673.jpg 951w, https:\/\/extension.umaine.edu\/publications\/wp-content\/uploads\/sites\/52\/2019\/06\/salt-shaker.jpg 1000w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,300px\" \/><\/figure><\/div>\n\n\n<p><strong>Table of Contents<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#safe\">Is Lowering Salt Intake Safe?<\/a><\/li>\n\n\n\n<li><a href=\"#sodium\">Salt Is Sodium<\/a><\/li>\n\n\n\n<li><a href=\"#label\">How Is Sodium Listed on the Label?<\/a><\/li>\n\n\n\n<li><a href=\"#alternatives\">Flavorful Alternatives to Salt<\/a><\/li>\n\n\n\n<li><a href=\"#decrease\">Ways to Decrease Your Salt Intake<\/a><\/li>\n\n\n\n<li><a href=\"#facts\">Sodium Facts<\/a><\/li>\n\n\n\n<li><a href=\"#steps\">Steps to Keep Your Blood Pressure in a Healthy Range<\/a><\/li>\n\n\n\n<li><a href=\"#content\">Sodium Content of Foods<\/a><\/li>\n<\/ul>\n\n\n\n<hr>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Do you have high blood pressure? Or are you at risk for developing high blood pressure? <\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Many people keep their blood pressure at safe levels by eating less salt.<\/h4>\n\n\n\n<p>The sodium in your body, which comes mainly from salt, plays a vital role in regulating fluids and blood pressure. Studies show that for some people, a high sodium intake is associated with higher blood pressure.<\/p>\n\n\n\n<p>There is no way to tell who might develop high blood pressure from eating too much salt. However, consuming less salt or sodium is not harmful and can be healthy for you.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><a id=\"safe\"><\/a>Is Lowering Salt Intake Safe?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eating too little salt is not generally a concern for healthy people. If you are being treated for a chronic health problem, ask your doctor first if it is safe for you to reduce your salt intake.<\/li>\n\n\n\n<li>Some table salt is fortified with iodine, a necessary nutrient. But just a small amount, about 1\/4 teaspoon of iodized salt, gives you more than half your daily iodine allowance.<\/li>\n\n\n\n<li>Your body can adjust itself to prevent too much sodium loss when you exercise heavily or when it is very hot. However, if you plan to reduce your salt intake, and you exercise vigorously, decrease your salt intake gradually.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><a id=\"sodium\"><\/a>Salt Is Sodium<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Salt contains sodium. Sodium is a substance that affects blood pressure.<\/li>\n\n\n\n<li>Salt (sodium chloride) is the main source of sodium in foods.<\/li>\n\n\n\n<li>The best way to cut back on sodium is to cut back on salt, salty foods and seasonings.<\/li>\n\n\n\n<li>When reading a Nutrition Facts label, look for the sodium content. Foods that are low in sodium (less than 5 percent of the Daily Value or DV) are low in salt.<\/li>\n<\/ul>\n\n\n\n<p>Only small amounts of salt occur naturally in foods. Most of the salt you eat comes from foods that have salt added during food processing or during preparation in a restaurant or at home. Some recipes include table salt or a salty broth or sauce, and some cooking styles call for adding a very salty seasoning such as soy sauce. Not all foods with added salt taste salty. Some people add salt or a salty seasoning to their food at the table. Your preference for salt may decrease if you gradually add smaller amounts of salt or salty seasonings to your food over a period of time.<\/p>\n\n\n\n<p>Aim for a moderate sodium intake of less than 2,300 mg (approximately 1 teaspoon of salt) per day for healthy individuals. If you have any questions about what your sodium intake should be, consult with your doctor or health care provider.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a id=\"label\"><\/a>How Is Sodium Listed on the Label?<span style=\"color: #3698d4\"><strong><br><\/strong><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright is-resized\"><a href=\"https:\/\/extension.umaine.edu\/publications\/wp-content\/uploads\/sites\/52\/2017\/09\/sodium-nutrition-label.jpg\" rel=\"attachment wp-att-17263\"><img loading=\"lazy\" decoding=\"async\" width=\"156\" height=\"300\" src=\"https:\/\/extension.umaine.edu\/publications\/wp-content\/uploads\/sites\/52\/2017\/09\/sodium-nutrition-label-156x300.jpg\" alt=\"sample nutrition label with sodium information highlighted\" class=\"wp-image-17263\" style=\"width:370px\" srcset=\"https:\/\/extension.umaine.edu\/publications\/wp-content\/uploads\/sites\/52\/2017\/09\/sodium-nutrition-label-156x300.jpg 156w, https:\/\/extension.umaine.edu\/publications\/wp-content\/uploads\/sites\/52\/2017\/09\/sodium-nutrition-label-73x140.jpg 73w, https:\/\/extension.umaine.edu\/publications\/wp-content\/uploads\/sites\/52\/2017\/09\/sodium-nutrition-label-317x608.jpg 317w, https:\/\/extension.umaine.edu\/publications\/wp-content\/uploads\/sites\/52\/2017\/09\/sodium-nutrition-label-423x811.jpg 423w, https:\/\/extension.umaine.edu\/publications\/wp-content\/uploads\/sites\/52\/2017\/09\/sodium-nutrition-label.jpg 500w\" sizes=\"auto, (max-width: 156px) 100vw, 156px\" \/><\/a><\/figure><\/div>\n\n\n<p>The amount of sodium in a serving of food is listed in milligrams (mg) and as a percent of the <em>Daily Value<\/em> on the nutrition label. The <em>Percent Daily Value<\/em> (% Daily Value) for sodium gives a general idea of how much sodium a serving adds to your total daily diet. The % Daily Value for sodium on the nutrition label shown here is based on a daily maximum of 2,300 milligrams.<\/p>\n\n\n\n<p>*Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Total Fat<\/td><td>Less than 78g<\/td><\/tr><tr><td>Saturated Fat<\/td><td>Less than 20g<\/td><\/tr><tr><td>Cholesterol<\/td><td>Less than 300mg<\/td><\/tr><tr><td>Sodium<\/td><td>Less than 2,300mg<\/td><\/tr><tr><td>Total Carbohydrate<\/td><td>275g<\/td><\/tr><tr><td>Dietary Fiber<\/td><td>28g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><strong>Daily Values for a 2,000-Calorie&nbsp;Diet<\/strong><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><a id=\"alternatives\"><\/a>Flavorful Alternatives to Salt<\/strong><\/h3>\n\n\n\n<p>The following spices and flavorings are low in sodium and can enhance the taste of foods:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>bay leaf<\/li>\n\n\n\n<li>curry<\/li>\n\n\n\n<li>dry mustard<\/li>\n\n\n\n<li>fruit, such as oranges, lemons or raisins<\/li>\n\n\n\n<li>garlic<\/li>\n\n\n\n<li>ginger<\/li>\n\n\n\n<li>herbs such as basil, mint, chives or tarragon<\/li>\n\n\n\n<li>onions<\/li>\n\n\n\n<li>paprika<\/li>\n\n\n\n<li>parsley<\/li>\n\n\n\n<li>pepper<\/li>\n\n\n\n<li>rosemary<\/li>\n\n\n\n<li>tomato<\/li>\n\n\n\n<li>sugar (use small amounts)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><a id=\"decrease\"><\/a>Ways to Decrease Your Salt Intake<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">At the Store:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Choose fresh, (plain) frozen, or canned vegetables without added salt most often; they\u2019re low in salt.<\/li>\n\n\n\n<li>Choose fresh or frozen fish, shellfish, poultry and meat most often. They are lower in salt than most canned and processed forms.<\/li>\n\n\n\n<li>Read the Nutrition Facts label to compare the amount of sodium in processed foods, such as frozen dinners, packaged mixes, cereals, cheese, breads, soups, salad dressings and sauces. The amount in different types and brands varies widely.<\/li>\n\n\n\n<li>Look for labels that say \u201clow sodium.\u201d They contain 140mg (about 5 percent of the Daily Value) or less of sodium per serving.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Cooking and Eating at Home:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you salt foods in cooking or at the table, add small amounts. Learn to use spices and herbs, rather than salt, to enhance the flavor of food.<\/li>\n\n\n\n<li>Go easy on condiments, such as soy sauce, ketchup, mustard, pickles and olives. They can add a lot of salt to your food.<\/li>\n\n\n\n<li>Leave the saltshaker in a cupboard.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Eating Out:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Choose plain foods like grilled or roasted entrees, baked potatoes and salad with oil and vinegar. Batter-fried foods and combination dishes, like stews or pasta with sauce, tend to be high in salt.<\/li>\n\n\n\n<li>Ask to have no salt added when the food is prepared.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Any Time:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Choose fruits and vegetables as snacks, rather than salty snack foods.<\/li>\n\n\n\n<li>Drink water freely. It is usually very low in sodium. Check the label on bottled water for sodium content.<\/li>\n<\/ul>\n\n\n\n<blockquote><h3><strong><a id=\"facts\"><\/a>Sodium Facts<\/strong><\/h3><ul>\n<li>Removing the saltshaker from the table is one good way to cut sodium intake.<\/li>\n<li>When reading labels for sodium content, look for \u201csalt,\u201d \u201csodium,\u201d \u201cmonosodium glutamate,\u201d and sodium added to words like \u201cbenzoate.\u201d<\/li>\n<li>Sodium can be in medicines such as aspirin. It can also be in some foods\u2014like mayonnaise\u2014and not listed on the label.<\/li>\n<li>Don\u2019t use salt substitutes unless prescribed by your doctor. People with certain medical problems might not be able to use them.<\/li>\n<li>Softened water has varying amounts of sodium.<\/li>\n<li>Ninety to 95 percent of the sodium in your body is excreted through the kidney.<\/li>\n<li>Small amounts are lost through sweat.<\/li>\n<li>When you exercise and sweat a great deal, you may lose more sodium and water than usual. Salt tablets won\u2019t help since they are too concentrated and slow the absorption of water from intestines into the body. A little extra salt on food will usually work. Drinking water before and during exercise, however, is very important.<\/li>\n<li>Pregnant women need a little extra sodium, but the extra food they eat meets their needs.<\/li>\n<li>Spices with names that end in \u201csalt,\u201d like garlic salt and celery salt, are high in sodium.<\/li>\n<\/ul><\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><a id=\"steps\"><\/a>Steps to Keep Your Blood Pressure in a Healthy Range<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Choose and make foods with less salt.<\/li>\n\n\n\n<li>Aim for a healthy weight: blood pressure increases when you gain weight and decreases when you loose extra weight.<\/li>\n\n\n\n<li>Increase physical activity. It helps lower blood pressure, reduces your risk of other chronic diseases, and helps you manage your weight.<\/li>\n\n\n\n<li>Eat fruits and vegetables. They are naturally low in salt and calories. They are also rich in potassium, which may help lower your blood pressure.<\/li>\n\n\n\n<li>Excessive alcohol consumption has been associated with high blood pressure.<\/li>\n<\/ul>\n\n\n\n<hr>\n\n\n\n<div>\n<table border=\"1\" cellspacing=\"0\" cellpadding=\"3\"><caption>\n<h3><strong><a id=\"content\"><\/a>Sodium Content of Foods<\/strong><\/h3>\n<\/caption>\n<thead>\n<tr>\n<th style=\"background-color: #dddddd;text-align: left;vertical-align: bottom\" scope=\"col\" align=\"left\" valign=\"top\"><strong>Food<\/strong><\/th>\n<th style=\"background-color: #dddddd;text-align: center;vertical-align: bottom\" scope=\"col\" align=\"left\" valign=\"top\"><strong>Weight (grams)<\/strong><\/th>\n<th style=\"background-color: #dddddd;text-align: center;vertical-align: bottom\" scope=\"col\" align=\"left\" valign=\"top\"><strong>Portion<\/strong><\/th>\n<th style=\"background-color: #dddddd;text-align: center;vertical-align: bottom\" scope=\"col\" align=\"left\" valign=\"top\"><strong>Sodium<br>(milligrams)<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<th style=\"background-color: #eeeeee;text-align: left\" colspan=\"4\" scope=\"colgroup\"><strong>Beverages<\/strong><\/th>\n<\/tr>\n<tr>\n<td valign=\"top\">Alcoholic beverage, beer, light<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">354<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">12 fl oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">11<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Alcoholic beverage, beer, regular<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">355<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">12 fl oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">18<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Alcoholic beverage, wine, table, red<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">103<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3.5 fl oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">5<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Alcoholic beverage, wine, table, white<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">103<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3.5 fl oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">5<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Apple juice, canned or bottled, unsweetened, without added ascorbic acid<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">248<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">7<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Carbonated beverage, club soda<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">355<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">12 fl oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">75<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Carbonated beverage, cola, contains caffeine<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">370<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">12 fl oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">15<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Carbonated beverage, ginger ale<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">366<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">12 fl oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">26<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Carbonated beverage, low calorie, cola, with aspartame,contains caffeine<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">355<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">12 fl oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">21<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Carbonated beverage, orange<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">372<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">12 fl oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">45<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Chocolate-flavor beverage mix, powder, prepared with milk<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">266<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">165<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Coffee, brewed, espresso, restaurant-prepared<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">60<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2 fl oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">8<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Coffee, brewed, prepared with tap water<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">178<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">6 fl oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Grape juice, frozen concentrate, sweetened, with added vitamin C, diluted with 3 volumes water<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">250<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">5<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Grapefruit juice, canned, sweetened<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">250<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">5<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Grapefruit juice, pink, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">247<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Milk shake, thick vanilla<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">313<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">11 fl oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">297<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Milk, chocolate, fluid, commercial, low-fat<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">250<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">153<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Milk, low-fat, fluid, 1% milk fat, with added vitamin A<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">244<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">124<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Milk, non-fat, fluid, with added vitamin A (fat-free or skim)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">245<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">127<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Orange juice, frozen concentrate, unsweetened, diluted with 3 volumes water<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">249<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Orange juice, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">248<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Prune juice, canned<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">256<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">10<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Soy milk, fluid<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">245<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">29<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Tea, brewed, prepared with tap water<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">178<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">6 fl oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">5<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Tea, herb, chamomile, brewed<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">178<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">6 fl oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Tea, instant, sweetened with sodium saccharin,lemon-flavored, prepared<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">237<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">8 fl oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">24<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Tea, instant, sweetened with sugar, lemon-flavored,without added ascorbic acid, powder, prepared<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">259<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">8 fl oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">8<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Tomato juice, canned, with salt added<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">243<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">877<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Vegetable juice cocktail, canned<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">242<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">653<\/td>\n<\/tr>\n<tr>\n<th style=\"background-color: #eeeeee;text-align: left\" colspan=\"4\" scope=\"colgroup\"><strong>Dairy products and eggs<\/strong><\/th>\n<\/tr>\n<tr>\n<td valign=\"top\">Butter, with salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">14.2<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">117<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Butter, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">14.2<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cheese sauce, prepared from recipe<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">243<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,198<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cheese, cheddar<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">176<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cheese, cottage, creamed, large or small curd<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">210<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">851<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cheese, cottage, low-fat, 1% milk fat<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">226<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">918<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cheese, cream<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">14.5<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">43<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cheese, feta<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">316<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cheese, low-fat, cheddar or Colby<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">174<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cheese, mozzarella, part skim milk, low moisture<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">150<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cheese, parmesan, grated<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">5<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">93<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cheese, pasteurized process, American, with disodium phosphate<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">405<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cheese, provolone<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">248<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cheese, ricotta, part skim milk<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">246<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">308<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cheese, Swiss<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">74<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cream, fluid, half and half<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">15<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">6<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cream, sour, cultured<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">12<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">6<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cream, whipped, cream topping, pressurized<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Egg substitute, liquid<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">62.75<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1\/4 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">111<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Egg, whole, cooked, hard-boiled<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">50<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 large<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">62<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Egg, whole, raw, fresh<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">44<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 medium<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">55<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Egg, whole, raw, fresh<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">50<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 large<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">63<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Frozen desserts, ice cream, vanilla<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">66<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1\/2 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">53<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Frozen desserts, sherbet, orange<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">74<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1\/2 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">34<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Frozen desserts, yogurt, vanilla, soft-serve<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">72<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1\/2 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">63<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Milk, canned, condensed, sweetened<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">306<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">389<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Milk, canned, evaporated, non-fat<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">256<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">294<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Milk, chocolate, fluid, commercial, low-fat<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">250<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">153<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Milk, low-fat, fluid, 1% milk fat, with added vitamin A<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">244<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">124<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Milk, non-fat, fluid, with added vitamin A (fat-free or skim)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">245<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">127<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Yogurt, fruit, low-fat, 10 grams protein per 8 ounces<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">227<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">8-oz container<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">132<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Yogurt, plain, low-fat, 12 grams protein per 8 ounces<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">227<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">8-oz container<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">159<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Yogurt, plain, skim milk, 13 grams protein per 8 ounces<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">227<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">8-oz container<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">175<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Yogurt, plain, whole milk, 8 grams protein per 8 ounces<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">227<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">8-oz container<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">104<\/td>\n<\/tr>\n<tr>\n<th style=\"background-color: #eeeeee;text-align: left\" colspan=\"4\" scope=\"colgroup\"><strong>Fats and oils<\/strong><\/th>\n<\/tr>\n<tr>\n<td valign=\"top\">Margarine, regular, unspecified oils, with salt added<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">14.1<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">133<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Margarine, soft, unspecified oils, with salt added<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4.7<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">51<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Margarine-like spread, (approximately 40% fat), unspecified oils<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4.8<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">46<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Margarine-like spread, approximately 60% fat, stick, soybean (hydrogenated) and palm (hydrogenated)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">14.4<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">143<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Oil, olive, salad or cooking<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">13.5<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Oil, vegetable, canola<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">14<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Oil, corn, salad or cooking<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">13.6<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Oil, soybean, salad or cooking, (hydrogenated)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">13.6<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Oil, vegetable, sunflower, linoleic, (60% and over)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">13.6<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Salad dressing, blue or Roquefort cheese, commercial, regular, with salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">15.3<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">167<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Salad dressing, French, commercial, regular, with salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">15.6<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">214<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Salad dressing, home recipe, vinegar and oil<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">15.6<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Salad dressing, Italian, commercial, diet, 2 calories per teaspoon, with salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">15<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">118<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Salad dressing, mayonnaise, soybean oil, with salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">13.8<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">78<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Salad dressing, Thousand Island, commercial, regular, with salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">15.6<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">109<\/td>\n<\/tr>\n<tr>\n<th style=\"background-color: #eeeeee;text-align: left\" colspan=\"4\" scope=\"colgroup\"><strong>Fish and shellfish<\/strong><\/th>\n<\/tr>\n<tr>\n<td valign=\"top\">Crustaceans, crab, Alaska king, imitation, made from surimi<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">85<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">715<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Crustaceans, lobster, northern, cooked, moist heat<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">85<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">323<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Crustaceans, shrimp, mixed species, canned<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">85.05<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">144<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Finfish, cod, Atlantic, canned, solids and liquid<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">85<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">185<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Finfish, haddock, cooked, dry heat<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">85<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">74<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Finfish, halibut, Atlantic and Pacific, cooked, dry heat<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">85<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">59<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Finfish, pollock, walleye, cooked, dry heat<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">85<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">99<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Finfish, salmon, pink, canned, solids with bone and liquid<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">85<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">471<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Finfish, salmon, sockeye, cooked, dry heat<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">85<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">56<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Finfish, sardine, Atlantic, canned in oil, drained solids with bone<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">85.05<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">430<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Finfish, tuna salad<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">205<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">824<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Finfish, tuna, white, canned in water, drained solids<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">85<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">320<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Mollusks, clam, mixed species, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">85<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">48<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Mollusks, oyster, eastern, wild, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">84<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">6 medium<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">177<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Mollusks, scallop, mixed species, cooked, breaded and fried<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">93<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">6 large<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">432<\/td>\n<\/tr>\n<tr>\n<th style=\"background-color: #eeeeee;text-align: left\" colspan=\"4\" scope=\"colgroup\"><strong>Fruits and fruit juices<\/strong><\/th>\n<\/tr>\n<tr>\n<td valign=\"top\">Apples, raw, with skin<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">138<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 apple<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Applesauce, canned, sweetened, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">255<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">8<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Avocados, raw, California<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Bananas, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">118<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 banana<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Blueberries, frozen, sweetened<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">230<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Blueberries, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">145<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">9<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cherries, sweet, raw canned, heavy syrup, solids and liquids<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">68<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">10 cherries<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Frozen desserts, fruit and juice bars<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">77<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 bar (2.5 fl oz)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Grapefruit, raw, pink and red, all areas<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">123<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1\/2 grapefruit<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Grapefruit, raw, white, all areas<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">118<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1\/2 grapefruit<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Grapefruit, sections, canned, light syrup pack, solids and liquids<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">254<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">5<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Grapes, red or green (European type varieties, such as,Thompson seedless), raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">50<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">10 grapes<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Kiwi fruit, (Chinese gooseberries), fresh, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">76<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 medium<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Lemon juice, canned or bottled<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">15.2<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Lemon juice, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">47<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">juice of 1 lemon<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Melons, cantaloupe, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">69<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1\/8 melon<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">6<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Melons, honeydew, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">170<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">17<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Nectarines, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">136<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 nectarine<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Olives, ripe, canned (small-extra large)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">22<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">5 large<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">192<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Oranges, raw, all commercial varieties<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">131<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 orange<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Papayas, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">140<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Peaches, canned, juice pack, solids and liquids<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">248<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">10<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Peaches, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">98<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 peach<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pears, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">166<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 pear<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pineapple, canned, juice pack, solids and liquids<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">249<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pineapple, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">155<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Plantains, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">179<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 medium<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">7<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Plums, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">66<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 plum<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Prunes, dried, uncooked<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">42<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">5 prunes<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pumpkin, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">245<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Raisins, seedless<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">145<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">17<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Raspberries, frozen, red, sweetened<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">250<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Raspberries, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">123<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Snacks, fruit leather, pieces<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">114<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Strawberries, frozen, sweetened, sliced<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">255<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">8<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Strawberries, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">166<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Watermelon, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">152<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3<\/td>\n<\/tr>\n<tr>\n<th style=\"background-color: #eeeeee;height: 20px;text-align: left\" colspan=\"4\" scope=\"colgroup\" height=\"20\"><strong>Grain products<\/strong><\/th>\n<\/tr>\n<tr>\n<td valign=\"top\">Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">71<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3-1\/2\u201d bagel<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">379<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Biscuits, plain or buttermilk, prepared from recipe<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">60<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2-1\/2\u201d biscuit<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">348<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\" height=\"20\">Biscuits, plain or buttermilk, refrigerated dough, higher fat,baked<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\" height=\"20\">27<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\" height=\"20\">2-1\/2\u201dbiscuit<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\" height=\"20\">325<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Bread stuffing, bread, dry mix, prepared<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">100<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1\/2 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">543<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Bread, mixed-grain (includes whole-grain, 7-grain)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">26<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 slice<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">127<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Bread, oatmeal<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">27<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 slice<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">162<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Bread, rye<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">32<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 slice<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">211<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Bread, rye, toasted<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">24<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 slice<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">174<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Bread, whole-wheat, commercially prepared<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 slice<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">148<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cereals ready-to-eat, GENERAL MILLS, CHEERIOS<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">30<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">284<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">30<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3\/4 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">275<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cereals ready-to-eat, GENERAL MILLS, TOTAL<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">30<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3\/4 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">199<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cereals ready-to-eat,KELLOGG\u2019S CORN FLAKES<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">298<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cereals ready-to-eat, KELLOGG\u2019S CORN POPS<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">31<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">123<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cereals ready-to-eat, KELLOGG\u2019S SPECIAL K<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">31<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">250<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cereals ready-to-eat, KELLOGG\u2019S FROSTED MINI-WHEATS, bite size<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">55<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cereals ready-to-eat, POST, THE ORIGINAL SHREDDED WHEAT<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">46<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2 biscuits<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cereals ready-to-eat, QUAKER OAT CINNAMON LIFE<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">50<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">220<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cereals ready-to-eat, wheat germ, toasted, plain<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">7.1<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cereals ready-to-eat, wheat, puffed, fortified<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">12<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Crackers, cheese, regular<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">10<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">10 crackers<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">100<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Crackers, melba toast, plain<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">20<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4 pieces<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">166<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Crackers, saltines (includes oyster, soda, soup)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">12<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4 crackers<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">156<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Crackers, wheat, regular<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">8<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4 crackers<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">64<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Crackers, whole-wheat<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">16<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4 crackers<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">105<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Croissants, butter<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">57<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 croissant<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">424<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Croutons, seasoned<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">40<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">495<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">English muffins, plain, toasted, enriched, with calcium propionate (includes sourdough)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">52<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 muffin<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">262<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Macaroni and cheese, canned entree<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">252<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,058<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Macaroni, cooked, enriched<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">140<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Muffins, blueberry, prepared from recipe, made with low-fat (2%) milk<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">57<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 muffin<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">251<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Muffins, oat bran<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">57<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 muffin<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">224<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Muffins, wheat bran, toaster-type with raisins, toasted<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">34<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 muffin<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">179<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Noodles, Chinese, chow mien<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">45<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">198<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Noodles, egg, cooked, enriched<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">160<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">11<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Noodles, egg, spinach, cooked, enriched<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">160<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">19<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pancakes, plain, dry mix, incomplete, prepared<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">38<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 pancake<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">192<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pasta with meatballs in tomato sauce, canned entree<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">252<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,053<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Rice, brown, long-grain, cooked<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">195<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">10<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Rice, white, long-grain, regular, raw, enriched<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">185<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">9<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Rolls, dinner, plain, commercially prepared (includes brown-and-serve)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 roll<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">146<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Rolls, hamburger or hot dog, plain<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">43<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 roll<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">241<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Rolls, hard (includes kaiser)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">57<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 roll<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">310<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Snacks, corn-based, extruded, chips, barbecue-flavor<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">216<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Snacks, corn-based, extruded, puffs or twists, cheese-flavor<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">298<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Snacks, granola bars, hard, plain<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 bar<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">83<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Snacks, KELLOGG\u2019S NUTRI-GRAIN Cereal Bars, fruit<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">37<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 bar<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">110<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Snacks, popcorn, air-popped<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">8<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Snacks, popcorn, oil-popped<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">11<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">97<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Snacks, potato chips, barbecue-flavor<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">213<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Snacks, potato chips, plain, salted<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">168<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Snacks, potato chips, plain, unsalted<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Snacks, pretzels, hard, plain, salted<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">60<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">10 pretzels<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,029<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Snacks, rice cakes, brown rice, plain<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">9<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cake<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">29<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Snacks, tortilla chips, nacho-flavor<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">201<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Snacks, tortilla chips, plain<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">150<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Spaghetti, cooked, enriched, without added salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">140<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Spaghetti, whole-wheat, cooked<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">140<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Taco shells, baked<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">13.3<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 medium<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">49<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Tortillas, ready-to-bake or -fry, corn<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">26<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tortilla<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">42<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Tortillas, ready-to-bake or -fry, flour<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">32<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tortilla<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">153<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Waffles, plain, frozen, ready-to-heat, toasted (includes buttermilk)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">33<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 waffle<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">260<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Waffles, plain, prepared from recipe<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">75<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 waffle<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">383<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Wheat flour, white, all-purpose, self-rising, enriched<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">125<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,588<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Wild rice, cooked<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">164<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">5<\/td>\n<\/tr>\n<tr>\n<th style=\"background-color: #eeeeee;text-align: left\" colspan=\"4\" scope=\"colgroup\"><strong>Legumes, nuts, and seeds<\/strong><\/th>\n<\/tr>\n<tr>\n<td valign=\"top\">Beans, baked, canned, plain or vegetarian<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">254<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,008<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Beans, baked, canned, with pork and tomato sauce<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">253<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,113<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Beans, kidney, red, mature seeds, canned<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">256<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">873<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Beans, navy, mature seeds, cooked, boiled, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">182<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Chickpeas (garbanzo beans, Bengal gram), mature seeds, canned<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">240<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">718<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Chickpeas (garbanzo beans, Bengal gram), mature seeds, cooked, boiled, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">164<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">11<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Hummus, commercial<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">14<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">53<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Lentils, mature seeds, cooked, boiled, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">198<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Lima beans, immature seeds, frozen, Fordhook, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">170<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">90<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Lima beans, large, mature seeds, canned<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">241<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">810<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Nuts, almonds<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz (24 nuts)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Nuts, cashew nuts, dry roasted, with salt added<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">181<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Nuts, coconut meat, dried (desiccated), sweetened, shredded<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">93<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">244<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Nuts, mixed nuts, dry roasted, with peanuts, with salt added<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">190<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Nuts, pecans<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz (20 halves)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Nuts, walnuts, English<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz (14 halves)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Peanut butter, chunk style, with salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">16<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">78<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Peanut butter, smooth style, with salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">16<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">75<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Peanuts, all types, dry-roasted, with salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz (approx 28)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">230<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Peanuts, all types, dry-roasted, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz (approx 28)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Refried beans, canned (includes USDA commodity)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">252<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">753<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Seeds, pumpkin and squash seed kernels, roasted, with salt added<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz (142 seeds)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">163<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">15<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">17<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Seeds, sunflower seed kernels, dry roasted, with salt added<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">32<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1\/4 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">250<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Soy milk, fluid<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">245<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">29<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">81<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1\/4 block<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">6<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">120<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 piece<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">10<\/td>\n<\/tr>\n<tr>\n<th style=\"background-color: #eeeeee;height: 20px;text-align: left\" colspan=\"4\" scope=\"colgroup\" height=\"20\"><strong>Meat, poultry, and related products<\/strong><\/th>\n<\/tr>\n<tr>\n<td valign=\"top\">Beef stew, canned entree<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">232<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">947<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Beef, cured, dried beef<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">984<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Beef, ground, extra lean, cooked, broiled, medium<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">85<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">60<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Beef, top sirloin, separable lean only, trimmed to 1\/4\u201d fat, all grades, cooked, broiled<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">85<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">56<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Bologna, beef and pork<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">56.7<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2 slices<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">578<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Chicken pot pie, frozen entree<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">217<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 small pie<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">857<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Chicken, broilers or fryers, breast, meat only, cooked, roasted<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">86<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1\/2 breast<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">64<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Chicken, broilers or fryers, drumstick, meat only, cooked, roasted<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">44<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 drumstick<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">42<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">49<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 wing<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">157<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Frankfurter, beef<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">45<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 frank<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">462<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Frankfurter, chicken<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">45<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 frank<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">617<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Ham, sliced, extra lean, (approximately 5% fat)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">56.7<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2 slices<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">810<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">HEALTHY CHOICE Beef Macaroni, frozen entree<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">240<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 package<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">444<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Lamb, domestic, loin, separable lean only, trimmed to 1\/4\u201d fat, choice, cooked, broiled<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">85<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">71<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pasta with meatballs in tomato sauce, canned entree<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">252<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,053<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pork sausage, fresh, cooked<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">26<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2 links<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">336<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pork sausage, fresh, cooked<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">27<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 patty<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">349<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pork, cured, bacon, cooked, broiled, pan-fried or roasted<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">19<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 medium slices<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">303<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pork, cured, Canadian-style bacon, grilled<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">46.5<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2 slices<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">719<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pork, cured, ham, whole, separable lean only, roasted<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">85<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,128<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">85<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">54<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">85<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">51<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">85<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">40<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Salami, cooked, beef and pork<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">56.7<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2 slices<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">604<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Sandwiches, cheeseburger, large, single meat patty, with bacon and condiments<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">195<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 sandwich<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,043<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Sandwiches, cheeseburger, regular, single meat patty, plain<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">102<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 sandwich<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">500<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Sandwiches, hamburger, large, single meat patty, with condiments and vegetables<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">218<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 sandwich<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">824<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Snacks, beef jerky, chopped and formed<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">19.8<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 large piece<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">438<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Turkey, all classes, dark meat, cooked, roasted<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">84<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">66<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Turkey, all classes, light meat, cooked, roasted<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">84<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">54<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Turkey, all classes, meat only, cooked, roasted<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">140<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">98<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Veal, rib, separable lean and fat, cooked, roasted<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">85<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">78<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Vienna sausage, canned, beef and pork<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">16<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 sausage<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">152<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">WORTHINGTON FOODS, MORNINGSTAR FARMS \u201cBurger\u201d Crumbles<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">110<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">476<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">WORTHINGTON FOODS, MORNINGSTAR FARMSBETTER\u2019N BURGERS, frozen<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">85<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 patty<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">383<\/td>\n<\/tr>\n<tr>\n<th style=\"background-color: #eeeeee;text-align: left\" colspan=\"4\" scope=\"colgroup\" height=\"20\"><strong>Mixed dishes and fast foods<\/strong><\/th>\n<\/tr>\n<tr>\n<td valign=\"top\">Breakfast items, biscuit with egg and sausage<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">180<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 biscuit<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,141<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Chili con carne with beans, canned entree<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">222<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,032<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Entrees, pizza with cheese<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">63<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 slice<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">336<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Entrees, pizza with cheese, meat, and vegetables<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">79<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 slice<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">382<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, burrito, with beans and meat<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">115.5<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 burrito<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">668<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, cheeseburger, large, single patty, with condiments and vegetables<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">219<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 sandwich<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,108<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, cheeseburger, regular, double patty and bun, plain<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">160<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 sandwich<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">891<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, cheeseburger, regular, double patty, plain<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">155<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 sandwich<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">636<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, chicken fillet sandwich, plain<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">182<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 sandwich<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">957<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, chicken, breaded and fried, boneless pieces, plain<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">106<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">6 pieces<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">513<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, chili con carne<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">253<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,007<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, coleslaw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">99<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3\/4 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">267<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, croissant, with egg, cheese, and bacon<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">129<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 croissant<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">889<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, English muffin, with egg, cheese, and Canadian bacon<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">137<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 muffin<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">729<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, fish sandwich, with tartar sauce and cheese<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">183<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 sandwich<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">939<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, hot dog, plain<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">98<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 sandwich<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">670<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, ice milk, vanilla, soft-serve, with cone<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">103<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cone<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">92<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, nachos, with cheese<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">113<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">6-8 nachos<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">816<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, pancakes with butter and syrup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">232<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2 pancakes<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,104<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, potato, French fried in vegetable oil<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">85<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 small<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">168<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, potato, French fried in vegetable oil<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">169<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 large<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">335<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, roast beef sandwich, plain<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">139<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 sandwich<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">792<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, salad, vegetable, tossed, without dressing, with chicken<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">218<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1-1\/2 cups<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">209<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, submarine sandwich, with cold cuts<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">228<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 sandwich, 6\u201d roll<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,651<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, submarine sandwich, with roast beef<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">216<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 sandwich, 6\u201d roll<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">845<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, taco salad<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">198<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1-1\/2 cups<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">762<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Fast foods, taco, beef<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">263<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 large<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,233<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">HEALTHY CHOICE Beef Macaroni, frozen entree<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">240<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 package<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">444<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">KELLOGG\u2019S Eggo Low-fat Homestyle Waffles<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 waffle<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">155<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Sandwiches and burgers, cheeseburger, large, single meat patty, with bacon and condiments<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">195<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 sandwich<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,043<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Sandwiches and burgers, cheeseburger, regular, single meat patty, plain<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">102<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 sandwich<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">500<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Sandwiches and burgers, hamburger, large, single meat patty, with condiments and vegetables<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">218<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 sandwich<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">824<\/td>\n<\/tr>\n<tr>\n<th style=\"background-color: #eeeeee;text-align: left\" colspan=\"4\" scope=\"colgroup\" valign=\"top\" height=\"20\"><strong>Soups, sauces, and gravies<\/strong><\/th>\n<\/tr>\n<tr>\n<td valign=\"top\">Gravy, beef, canned<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">58.25<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1\/4 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">326<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Gravy, turkey, canned<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">59.6<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1\/4 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">344<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Sauce, barbecue sauce<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">15.75<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">128<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Sauce, cheese, ready-to-serve<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">63<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1\/4 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">522<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Sauce, NESTLE, QUE BUENO Mild Nacho Cheese Sauce, ready-to-serve<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">63<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1\/4 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">492<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Sauce, pasta, spaghetti\/marinara, ready-to-serve<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">250<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,030<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Sauce, ready-to-serve, salsa<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">16<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">69<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Sauce, teriyaki, ready-to-serve<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">18<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">690<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Soup, bean with pork, canned, prepared with equal volume water, commercial<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">253<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">951<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Soup, beef broth, bouillon, consomm\u00e9, prepared with equal volume water, commercial<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">241<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">636<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Soup, chicken noodle, canned, chunky, ready-to-serve<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">240<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">850<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Soup, chicken noodle, canned, prepared with equal volume water, commercial<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">241<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,106<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Soup, clam chowder, New England, canned, prepared with equal volume milk, commercial<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">248<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">992<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Soup, cream of mushroom, canned, prepared with equal volume milk, commercial<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">248<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">918<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Soup, onion mix, dehydrated, dry form<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">39<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 packet<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3,493<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Soup, PROGRESSO HEALTHY CLASSICS VEGETABLE, canned, ready-to-serve<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">238<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">466<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Soup, tomato, canned, prepared with equal volume water, commercial<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">244<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">695<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Soup, vegetarian vegetable, canned, prepared with equal volume water, commercial<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">241<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">822<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Syrups, table blends, pancake<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">20<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">17<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Syrups, table blends, pancake, reduced-calorie<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">15<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">30<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Tomato products, canned, paste, without salt added<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">262<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">231<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Tomato products, canned, sauce<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">245<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,482<\/td>\n<\/tr>\n<tr>\n<th style=\"background-color: #eeeeee;text-align: left\" colspan=\"4\" scope=\"colgroup\" valign=\"top\" height=\"20\"><strong>Sugars and sweets<\/strong><\/th>\n<\/tr>\n<tr>\n<td valign=\"top\">Cake, angel food, commercially prepared<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 piece<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">210<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cake, angel food, dry mix, prepared<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">50<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 piece<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">255<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cake, chocolate, prepared from recipe without frosting<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">95<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 piece<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">299<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cake, gingerbread, prepared from recipe<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">74<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 piece<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">242<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cake, pound, commercially prepared, fat-free<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 slice<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">95<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cake, white, prepared from recipe with coconut frosting<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">112<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 piece<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">318<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cake, white, prepared from recipe without frosting<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">74<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 piece<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">242<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Candies, gumdrops, starch jelly pieces<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">74<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">10 worms<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">33<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Candies, hard<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">6<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 piece<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Candies, M&amp;M MARS, SNICKERS Bar<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">57<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 bar (2 oz)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">152<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Candies, semisweet<br>chocolate<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">168<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1<br>cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">18<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">10<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cookie<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">32<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cookies, chocolate chip, commercially prepared, regular, lower fat<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">10<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cookie<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">38<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cookies, fig bars<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">16<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cookie<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">56<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cookies, molasses<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">15<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cookie, medium<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">69<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cookies, peanut butter, prepared from recipe<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">20<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1cookie<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">104<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cookies, vanilla sandwich with creme filling<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">15<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cookie<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">52<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cookies, vanilla sandwich with creme filling<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">10<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cookie<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">35<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cookies, vanilla wafers, lower fat<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cookie<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">12<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Danish pastry, cheese<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">71<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 Danish<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">320<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Dessert topping, semi solid, frozen<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Desserts, puddings, tapioca, ready-to-eat<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">113<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">180<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Desserts, puddings, vanilla, ready-to-eat<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">113<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4 oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">153<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Doughnuts, cake-type, plain (includes unsugared, old- fashioned)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">47<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 medium<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">257<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Doughnuts, yeast-leavened, glazed, enriched (includes honey buns)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">60<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 medium<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">205<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Frozen desserts, fruit and juice bars<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">77<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 bar (2.5 fl oz)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Frozen desserts, ice cream, vanilla<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">66<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1\/2 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">53<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Frozen desserts, sherbet, orange<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">74<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1\/2 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">34<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Frozen desserts, yogurt, vanilla, soft-serve<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">72<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1\/2 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">63<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Jams and preserves<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">20<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">6<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Molasses, blackstrap<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">20<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">11<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pie crust, standard-type, prepared from recipe, baked<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">180<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 pie shell<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">976<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pie, apple, prepared from recipe<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">155<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 piece<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">327<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pie, blueberry, prepared from recipe<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">147<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 piece<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">272<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pie, cherry, prepared from recipe<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">180<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 piece<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">344<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pie, fried pies, fruit<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">128<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 pie<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">479<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pie, lemon meringue, prepared from recipe<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">127<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 piece<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">307<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pie, pumpkin, prepared from recipe<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">155<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 piece<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">349<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Snacks, granola bars, hard, plain<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28.35<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 bar<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">83<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Snacks, KELLOGG\u2019S NUTRI-GRAIN Cereal Bars, fruit<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">37<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 bar<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">110<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Syrups, table blends, pancake<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">20<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">17<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Syrups, table blends, pancake, reduced-calorie<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">15<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">30<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Sugars, granulated<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4.2<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Sweet rolls, cinnamon, commercially prepared with raisins<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">60<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 roll<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">230<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">52<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 pastry<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">218<\/td>\n<\/tr>\n<tr>\n<th style=\"background-color: #eeeeee;text-align: left\" colspan=\"4\" scope=\"colgroup\" valign=\"top\"><strong>Vegetables and vegetable products<\/strong><\/th>\n<\/tr>\n<tr>\n<td valign=\"top\">Asparagus, cooked, boiled, drained<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">60<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4 spears<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">7<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Asparagus, frozen, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">180<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">7<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Beans, snap, green, canned, regular pack, drained solids<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">135<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">354<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Beans, snap, green, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">125<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Beet greens, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">144<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">347<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Beets, canned, drained solids<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">170<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">330<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Beets, cooked, boiled, drained<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">170<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">131<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Broccoli, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">156<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">41<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Broccoli, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">88<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">24<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Brussels sprouts, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">156<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">33<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Brussels sprouts, frozen, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">155<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">36<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cabbage, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">70<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">13<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Carrots, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">156<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">103<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Carrots, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">110<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">39<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cauliflower, frozen, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">180<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">32<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cauliflower, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">100<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">30<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Celery, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">120<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">104<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Coleslaw, home-prepared<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">120<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">28<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Corn, sweet, yellow, canned, cream style, regular pack<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">256<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">730<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Corn, sweet, yellow, canned, vacuum pack, regular pack<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">210<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">571<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Corn, sweet, yellow, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">77<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 ear<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">13<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">164<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">8<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cucumber, peeled, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">119<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Cucumber, with peel, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">104<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Dandelion greens, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">105<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">46<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Eggplant, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">99<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Lettuce, cos or romaine, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">56<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Lettuce, iceberg (includes crisphead types), raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">55<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">5<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Lettuce, loose-leaf, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">56<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">5<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Lima beans, immature seeds, frozen, Fordhook, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">170<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">90<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Lima beans, large, mature seeds, canned<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">241<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">810<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Mushrooms, canned, drained solids<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">156<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">663<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Mushrooms, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">70<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Onion rings, breaded, parfried, frozen, prepared, heated in oven<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">60<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">10 rings<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">225<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Onions, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">160<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">5<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Onions, spring or scallions (includes tops and bulb), raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">15<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 whole<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Peas, edible-pod, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">160<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">6<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Peas, green, canned, regular pack, drained solids<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">170<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">428<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Peas, green, frozen, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">160<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">139<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Peppers, sweet, green, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">149<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Peppers, sweet, red, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">136<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">3<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Potato pancakes, home-prepared<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">76<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 pancake<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">386<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Potato puffs, frozen, prepared<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">79<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">10 puffs<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">589<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Potato salad, home-prepared<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">250<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,323<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Potatoes, au gratin, home-prepared from recipe using butter<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">245<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,061<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Potatoes, baked, flesh, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">156<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 potato<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">8<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Potatoes, boiled, cooked without skin, flesh, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">156<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">8<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Potatoes, French fried, frozen, home-prepared, heated in oven, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">50<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">10 strips<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">15<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Potatoes, hashed brown, home-prepared<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">156<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">37<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Potatoes, mashed, home-prepared, whole milk added<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">210<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">636<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Potatoes, scalloped, home-prepared with butter<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">245<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">821<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Radishes, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4.5<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 radish<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Rutabagas, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">170<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">34<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Spinach, canned, drained solids<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">214<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">58<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Spinach, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">30<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">24<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Squash, summer, all varieties, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">180<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Squash, summer, all varieties, raw<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">113<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Squash, winter, all varieties, cooked, baked, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">205<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Sweet potato, canned, syrup pack, drained solids<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">196<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">76<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Sweet potato, cooked, candied, home-prepared<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">105<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 piece<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">74<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Tomato products, canned, paste, without salt added<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">262<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">231<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Tomato products, canned, sauce<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">245<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,482<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Tomatoes, red, ripe, canned, stewed<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">255<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">564<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Tomatoes, red, ripe, raw, year round average<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">180<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">16<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Tomatoes, sun-dried<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 piece<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">42<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Turnip greens, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">144<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">42<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Turnip greens, frozen, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">164<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">25<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Turnips, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">156<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">78<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Vegetables, mixed, canned, drained solids<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">163<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">243<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Vegetables, mixed, frozen, cooked, boiled, drained, without salt<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">182<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">64<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Sauerkraut, canned, solids and liquids<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">236<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,560<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Tomato juice, canned, with salt added<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">243<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">877<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Vegetable juice cocktail, canned<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">242<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">653<\/td>\n<\/tr>\n<tr>\n<th style=\"background-color: #eeeeee;text-align: left\" colspan=\"4\" scope=\"colgroup\" valign=\"top\"><strong>Miscellaneous items<\/strong><\/th>\n<\/tr>\n<tr>\n<td valign=\"top\">Catsup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">15<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">178<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Leavening agents, baking powder, double-acting, sodium aluminum sulfate<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4.6<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">488<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Leavening agents, baking powder, double-acting, straight phosphate<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4.6<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">363<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Leavening agents, baking powder, low-sodium<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">5<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">5<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Leavening agents, baking soda<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4.6<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1,259<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Leavening agents, yeast, baker\u2019s, active dry<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">7<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 pkg<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">4<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Miso<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">68.75<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 cup<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2,507<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Mustard, prepared, yellow<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">5<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tsp or 1 packet<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">56<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pickle relish, sweet<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">15<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">122<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pickles, cucumber, dill<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">65<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 pickle<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">833<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Pimento, canned<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">12<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Salt, table<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">6<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">2,325<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Soy sauce made from soy and wheat (shoyu)<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">16<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">914<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Vinegar, cider<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">15<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">1 tbsp<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">0<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">Water, municipal<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">237<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">8 fl oz<\/td>\n<td style=\"text-align: center\" align=\"left\" valign=\"top\">7<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n\n\n\n<hr>\n\n\n\n<p><em>Information in this publication is provided purely for educational purposes. No responsibility is assumed for any problems associated with the use of products or services mentioned. No endorsement of products or companies is intended, nor is criticism of unnamed products or companies implied.<\/em><\/p>\n\n\n\n<p>\u00a9 2008, 2011, 2021, 2026<\/p>\n\n\n\n<p><strong>Call 800.287.0274 (in Maine), or 207.581.3188, for information on publications and program offerings from University of Maine Cooperative Extension, or visit <a href=\"http:\/\/extension.umaine.edu\">extension.umaine.edu<\/a>.<\/strong><\/p>\n\n\n\n<p><em>The University of Maine System (the System) is an equal opportunity institution committed to fostering a nondiscriminatory environment and complying with all applicable nondiscrimination laws. Consistent with State and Federal law, the System does not discriminate on the basis of race, color, religion, sex, sexual orientation, transgender status, gender, gender identity or expression, ethnicity, national origin, citizenship status, familial status, ancestry, age, disability (physical or mental), genetic information, pregnancy, or veteran or military status in any aspect of its education, programs and activities, and employment. The System provides reasonable accommodations to qualified individuals with disabilities upon request. If you believe you have experienced discrimination or harassment, you are encouraged to contact the System Office of Equal Opportunity and Title IX Services at 5713 Chadbourne Hall, Room 412, Orono, ME 04469-5713, by calling 207.581.1226, or via TTY at 711 (Maine Relay System). For more information about Title IX or to file a complaint, please contact the UMS Title IX Coordinator at <a href=\"https:\/\/www.maine.edu\/title-ix\/\">www.maine.edu\/title-ix\/<\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>For information about UMaine Extension programs and resources, visit extension.umaine.edu.Find more of our publications and books at extension.umaine.edu\/publications\/. Table of Contents Do you have high blood pressure? Or are you at risk for developing high blood pressure? Many people keep their blood pressure at safe levels by eating less salt. The sodium in your body, [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"parent":0,"menu_order":343,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-2555","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Bulletin #4059, Sodium Content of Your Food - Cooperative Extension Publications - University of Maine Cooperative Extension<\/title>\n<meta name=\"description\" content=\"Do you have high blood pressure? Or are you at risk for developing high blood pressure? 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