Ice milk, vanilla, soft serve 1 cup 175 225 8 5 2.9 1.3 0.2 13 38 274 0.3 163 44 1
Sherbet 1 cup 193 270 2 4 2.4 1.1 0.1 14 59 103 0.3 88 39 4
Yogurt:
Yogurt, lowfat with fruit 8 ounces 227 230 10 2 1.6 0.7 0.1 10 43 345 0.2 133 25 1
Yogurt, lowfat, plain 8 ounces 227 145 12 4 2.3 1.0 0.1 14 16 415 0.2 159 36 2
Yogurt, nonfat 8 ounces 227 125 13 0 0.3 0.1 0 4 17 452 0.2 174 5 2
Yogurt, whole milk 8 ounces 227 140 8 7 4.8 2.0 0.2 29 11 274 0.1 105 68 1
Eggs
Eggs, raw, whole 1 egg 50 75 6 5 1.6 1.9 0.7 213 1 25 0.7 63 95 0
Eggs, raw, white 1 white 33 15 4 0 0 0 0 0 0 2 0 55 0 0
Eggs, raw, yolk 1 yolk 17 60 3 5 1.6 1.9 0.7 213 0 23 0.6 7 97 0
Eggs, cooked, fried 1 egg 46 90 6 7 1.9 2.7 1.3 211 1 25 0.7 162 114 0
Eggs, cooked, hard-cooked 1 egg 50 75 6 5 1.6 2.0 0.7 213 1 25 0.6 62 84 0
Eggs, cooked, poached 1 egg 50 75 6 5 1.5 1.9 0.7 212 1 25 0.7 140 95 0
Eggs, cooked, scrambled/omelet 1 egg 61 100 7 7 2.2 2.9 1.3 215 1 44 0.7 171 119 0
Fast Foods
Cheeseburger, regular 1 burger 112 300 15 15 7.3 5.6 1.0 44 28 135 2.3 672 65 1
Cheeseburger, 4 oz patty 1 large burger 194 525 30 31 15.1 12.2 1.4 104 40 236 4.5 1224 128 3
Enchilada 1 enchilada 230 235 20 16 7.7 6.7 0.6 19 24 97 3.3 1332 352 0
English muffin with egg,
cheese & bacon 1 sandwich 138 360 18 18 8.0 8.0 0.7 213 31 197 3.1 832 160 1
Fish sandwich with cheese,
regular 1 sandwich 140 420 16 23 6.3 6.9 7.7 56 39 132 1.8 667 25 2
Fish sandwich, no cheese,
large 1 sandwich 170 470 18 27 6.3 8.7 9.5 91 41 61 2.2 621 15 1
Hamburger, regular 1 burger 98 245 12 11 4.4 5.3 0.5 32 28 56 2.2 463 14 1
Hamburger, 4 oz patty 1 large burger 174 445 25 21 7.1 11.7 0.6 71 38 75 4.8 763 28 1
Pizza, cheese 1 slice 120 290 15 9 4.1 2.6 1.3 56 39 220 1.6 699 106 2
Roast beef sandwich 1 sandwich 150 345 22 13 3.5 6.9 1.8 55 34 60 4.0 757 32 2
Taco 1 taco 81 195 9 11 4.1 5.5 0.8 21 15 109 1.2 456 57 1
Fats and Oils
Butter:
Butter, salted 1 tbsp. 14 100 0 11 7.1 3.3 0.4 31 0 3 0 116 106 0
Butter, unsalted 1 tbsp. 14 100 0 11 7.1 3.3 0.4 31 0 3 0 2 106 0
Fats:
Vegetable shortening 1 tbsp. 13 115 0 13 3.3 5.8 3.4 0 0 0 0 0 0 0
Lard 1 tbsp. 13 115 0 13 5.1 5.9 1.5 12 0 0 0 0 0 0
Margarine:
Margarine, reduced fat 1 tbsp. 14 50 0 5 1.1 2.2 1.9 0 0 2 0 134 139 0
Margarine, regular 1 tbsp. 14 100 0 11 2.2 5.0 3.6 0 0 4 0 132 139 0
Margarine, regular, soft 1 tbsp. 14 100 0 11 1.9 4.0 4.8 0 0 4 0 151 139 0
Margarine, spread 1 tbsp. 14 75 0 9 2.0 3.6 2.5 0 0 3 0 139 139 0
Oils:
Corn oil 1 tbsp. 14 125 0 14 1.8 3.4 8.2 0 0 0 0 0 0 0
Cal-
ories
Pro-
tein
(g)
Serving Size Food Item Weight
(g)
Fat (g) Satu-
rated
Fat (g)urated
Mono-
unsat-unsat-
Fat (g)Fat
Poly-
urated
(g)
Cho-
les-
terol
(g)
Car-
bohy-
drate
(g)
Cal-
cium
(mg)
Iron
(mg)
Sod-
ium
(mg)
Vita-
min C
(mg)
Vita-
min A
(g) μ μ
Copyright
Goodheart-Willcox
Co.,
Inc.
Appendix
483