Sardines, canned in oil 3 ounces 85 175 20 9 2.1 3.7 2.9 85 0 371 2.6 425 56 0
Scallops, breaded, frozen 6 scallops 90 195 15 10 2.5 4.1 2.5 70 10 39 2.0 298 21 0
Shrimp, canned 3 ounces 85 100 21 1 0.2 0.2 0.4 128 1 98 1.4 1955 15 0
Shrimp, french fried 3 ounces 85 200 16 10 2.5 4.1 2.6 168 11 61 2.0 384 26 0
Trout, broiled with butter 3 ounces 85 175 21 9 4.1 2.9 1.6 71 0 26 1.0 122 60 1
Tuna, canned in oil 3 ounces 85 165 24 7 1.4 1.9 3.1 55 0 7 1.6 303 20 0
Tuna, canned in water 3 ounces 85 135 30 1 0.3 0.2 0.3 48 0 17 0.6 468 32 0
Tuna salad 1 cup 205 375 33 19 3.3 4.9 9.2 80 19 31 2.5 877 53 6
Fruits and Fruit Juices
Apples, raw, unpeeled 1 medium apple 138 80 0 0 0.1 0 0.1 0 21 10 0.2 0 7 8
Apples, raw, peeled, sliced 1 cup 110 65 0 0 0.1 0 0.1 0 16 4 0.1 0 5 4
Apples, dried 10 rings 64 155 1 0 0 0 0.1 0 42 9 0.9 56 0 2
Apple juice, canned 1 cup 248 115 0 0 0 0 0.1 0 29 17 0.9 7 0 2
Applesauce, canned, sweetened 1 cup 255 195 0 0 0.1 0 0.1 0 51 10 0.9 8 3 4
Applesauce, canned,
unsweetened 1 cup 244 105 0 0 0 0 0 0 28 7 0.3 5 7 3
Apricots, raw 3 apricots 106 50 1 0 0 0.2 0.1 0 12 15 0.6 1 277 11
Apricot, canned, heavy syrup 1 cup 258 215 1 0 0 0.1 0 0 55 23 0.8 10 317 8
Apricots, canned, juice pack 1 cup 248 120 2 0 0 0 0 0 31 30 0.7 10 419 12
Apricots, dried 1 cup 130 310 5 1 0 0.3 0.1 0 80 59 6.1 13 941 3
Apricot nectar 1 cup 251 140 1 0 0 0.1 0 0 36 18 1.0 8 330 2
Avocados, California 1 avocado 173 305 4 30 4.5 19.4 3.5 0 12 19 2.0 21 106 14
Avocados, Florida 1 avocado 304 340 5 27 5.3 14.8 4.5 0 27 33 1.6 15 186 24
Bananas 1 banana 114 105 1 1 0.2 0 0.1 0 27 7 0.4 1 9 10
Blackberries, raw 1 cup 144 75 1 1 0.2 0.1 0.1 0 18 46 0.8 0 24 30
Blueberries, raw 1 cup 145 80 1 1 0 0.1 0.3 0 20 9 0.2 9 15 19
Blueberries, frozen, sweetened 1 cup 230 185 1 0 0 0 0.1 0 50 14 0.9 2 10 2
Cherries, sour, red, canned in
water 1 cup 244 90 2 0 0.1 0.1 0.1 0 22 27 3.3 17 184 5
Cherries, sweet, raw 10 cherries 68 50 1 1 0.1 0.2 0.2 0 11 10 0.3 0 15 5
Cranberry juice cocktail 1 cup 253 145 0 0 0 0 0.1 0 38 8 0.4 10 1 108
Cranberry sauce, canned 1 cup 277 420 1 0 0 0.1 0.2 0 108 11 0.6 80 6 6
Dates 10 dates 83 230 2 0 0.1 0.1 0 0 61 27 1.0 2 4 0
Dates, chopped 1 cup 178 490 4 1 0.3 0.2 0 0 131 57 2.0 5 9 0
Figs, dried 10 figs 187 475 6 2 0.4 0.5 1.0 0 122 269 4.2 21 25 1
Fruit cocktail, canned in heavy
syrup 1 cup 255 185 1 0 0 0 0.1 0 48 15 0.7 15 52 5
Fruit cocktail, canned in juice 1 cup 248 115 1 0 0 0 0 0 29 20 0.5 10 76 7
Grapefruit, raw, white 12/fruit 120 40 1 0 0 0 0 0 10 14 0.1 0 1 41
Grapefruit, raw, pink 12/fruit 120 40 1 0 0 0 0 0 10 14 0.1 0 31 41
Grapefruit, canned in syrup 1 cup 254 150 1 0 0 0 0.1 0 39 36 1.0 5 0 54
Grapefruit juice, raw 1 cup 247 95 1 0 0 0 0.1 0 23 22 0.5 2 2 94
Grapefruit juice, canned,
unsweetened 1 cup 247 95 1 0 0 0 0.1 0 22 17 0.5 2 2 72
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
485