Snack type crackers 1 cracker 3 15 0 1 0.2 0.4 0.1 0 2 3 0.1 30 0 0
Wheat, thin crackers 4 crackers 8 35 1 1 0.5 0.5 0.4 0 5 3 0.3 69 1 0
Whole-wheat wafers,
crackers 2 crackers 8 35 1 2 0.5 0.6 0.4 0 5 3 0.2 59 0 0
Flour and
Buckwheat flour, light, sifted 1 cup 98 340 6 1 0.2 0.4 0.4 0 78 11 1.0 2 0 0
Cornmeal, enriched, dry 1 cup 138 500 11 2 0.2 0.4 0.9 0 108 8 5.9 1 61 0
Cornmeal, enriched, cooked 1 cup 240 120 3 0 0 0.1 0.2 0 26 2 1.4 0 14 0
Wheat flour, all-purpose 1 cup 115 420 12 1 0.2 0.1 0.5 0 88 18 5.1 2 0 0
Wheat flour, cake or pastry 1 cup 96 350 7 1 0.1 0.1 0.3 0 76 16 4.2 2 0 0
Wheat flour, self-rising 1 cup 125 440 12 1 0.2 0.1 0.5 0 93 331 5.5 1349 0 0
Whole-wheat flour 1 cup 120 400 16 2 0.3 0.3 1.1 0 85 49 5.2 4 0 0
Grains:
Barley, light, uncooked 1 cup 200 700 16 2 0.3 0.2 0.9 0 158 32 4.2 6 0 0
Bulgur, uncooked 1 cup 170 600 19 3 1.2 0.3 1.2 0 129 49 9.5 7 0 0
Rice, brown, cooked 1 cup 195 230 5 1 0.3 0.3 0.4 0 50 23 1.0 0 0 0
Rice, white, raw 1 cup 185 670 12 1 0.2 0.2 0.3 0 149 44 5.4 9 0 0
Rice, white, cooked 1 cup 205 225 4 0 0.1 0.1 0.1 0 50 21 1.8 0 0 0
Rice, white, instant, cooked 1 cup 165 180 4 0 0.1 0.1 0.1 0 40 5 1.3 0 0 0
Rice, white, parboiled, raw 1 cup 185 685 14 1 0.1 0.1 0.2 0 150 111 5.4 17 0 0
Rice, white, parboiled, cooked 1 cup 175 185 4 0 0 0 0.1 0 41 33 1.4 0 0 0
Grain
Corn chips 1 ounce 28 155 2 9 1.4 2.4 3.7 0 16 35 0.5 233 11 1
Popcorn, air-popped, unsalted 1 cup 8 30 1 0 0 0.1 0.2 0 6 1 0.2 0 1 0
Popcorn, popped in oil, salted 1 cup 11 55 1 3 0.5 1.4 1.2 0 6 3 0.3 86 2 0
Popcorn, sugar syrup coated 1 cup 35 135 2 1 0.1 0.3 0.6 0 30 2 0.5 0 3 0
Pretzels, stick 10 pretzels 3 10 0 0 0 0 0 0 2 1 0.1 48 0 0
Pretzels, twisted, Dutch 1 pretzel 16 65 2 1 0.1 0.2 0.2 0 13 4 0.3 258 0 0
Pretzels, twisted, thin 10 pretzels 60 240 6 2 0.4 0.8 0.6 0 48 16 1.2 966 0 0
Muffins:
Blueberry muffins,
home-made 1 muffin 45 135 3 5 1.5 2.1 1.2 19 20 54 0.9 198 9 1
Blueberry muffins, from mix 1 muffin 45 140 3 5 1.4 2.0 1.2 45 22 15 0.9 225 11 0
Bran muffins, home-made 1 muffin 45 125 3 6 1.4 1.6 2.3 24 19 60 1.4 189 30 3
Bran muffins, from mix 1 muffin 45 140 3 4 1.3 1.6 1.0 28 24 27 1.7 385 14 0
Corn muffins, home-made 1 muffin 45 145 3 5 1.5 2.2 1.4 23 21 66 0.9 169 15 0
Corn muffins, from mix 1 muffin 45 145 3 6 1.7 2.3 1.4 42 22 30 1.3 291 16 0
English muffins, plain 1 muffin 57 140 5 1 0.3 0.2 0.3 0 27 96 1.7 378 0 0
English muffins, plain, toasted 1 muffin 50 140 5 1 0.3 0.2 0.3 0 27 96 1.7 378 0 0
Noodles and
Macaroni, cooked, firm 1 cup 130 190 7 1 0.1 0.1 0.3 0 39 14 2.1 1 0 0
Macaroni, cooked, tender 1 cup 105 115 4 0 0.1 0.1 0.2 0 24 8 1.3 1 0 0
Noodles, egg, cooked 1 cup 160 200 7 2 0.5 0.6 0.6 50 37 16 2.6 3 34 0
Noodles, chow mein, canned 1 cup 45 220 6 11 2.1 7.3 0.4 5 26 14 0.4 450 0 0
Spaghetti, cooked, firm 1 cup 130 190 7 1 0.1 0.1 0.3 0 39 14 2.0 1 0 0
Spaghetti, cooked, tender 1 cup 140 155 5 1 0.1 0.1 0.2 0 32 11 1.7 1 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
491