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Healthy Foods

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√ No. Type Food Portion Calories Carbs Protein Fat
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  1 Carbs Apples, Raw, Peeled, Sliced 1 1/4 Cup 81 20 0 0
  2 Carbs Apples, Raw, Unpeeled 1 Apple 80 20 0 0
  3 Carbs Apricot Nectar 1/2 Cup 70 20 0.5 0
  4 Carbs Apricots, Canned, Juice Pack 2/3 Cup 79 20 1.5 0
  5 Carbs Apricots, Dried, Uncooked 1/4 Cup 78 20 1 0
  6 Carbs Apricots, Raw 5 Aprcots 83 20 1.5 0
  7 Carbs Artichokes, Cooked 1.5 Artchk 83 20 4.5 0
  8 Carbs Asparagus, Cooked, Raw 2 Cup 100 20 10 2
  9 Carbs Asparagus, Frzn, Cooked 2 Cup 100 20 10 2
  10 Carbs Bagels, Egg 1/2 Bagel 100 20 3.5 1
  11 Carbs Bagels, Plain 1/2 Bagel 100 20 3.5 1
  12 Carbs Bananas  2/3 Banana 69 20 1 1
  13 Carbs Bananas, Sliced 1/2 Cup 70 20 1 0.5
  14 Carbs Bean Sprouts, Raw 3 Cups 90 20 9 0
  15 Carbs Beets, Cooked, Diced 2 Cups 110 20 4 0
  16 Carbs Black Beans, Dry Cooked 1/2 Cup 113 20 7.5 0.5
  17 Carbs Blackberries, Raw 1 Cup 75 20 1 1
  18 Carbs Blackeye Peas, Dry, Cooked 2/3 Cup 125 20 8.5 1
  19 Carbs Blackeye Peas, Immature, Raw 2/3 Cup 119 20 8.5 1
  20 Carbs Blueberries, Raw 1 Cup 80 20 1 1
  21 Carbs Bran Muffin 1 Muffin 140 20 3 0
  22 Carbs Broccoli, Frzn, Cooked 2 Cup 100 20 12 0
  23 Carbs Broccoli, Raw 2 1/2 Spears 100 20 10 2.5
  24 Carbs Broccoli, Raw, Cooked 2 Cup 100 20 10 2
  25 Carbs Brussels Sprouts, Frzn, Cooked 1 1/2 Cup 130 20 10 1.5
  26 Carbs Brussels Sprouts, Raw, Cooked 1 1//2 Cup 90 20 6 1.5
  27 Carbs Cantaloup, Raw 1/2 Melon 95 20 2 1
  28 Carbs Carrots, Frzn, Cooked 1 1/2 Cup 83 20 3 0
  29 Carbs Carrots, Raw, Cooked 1 1/4 Cup 88 20 2 0
  30 Carbs Carrots, Raw, Grated 2 Cups 90 20 2 0
  31 Carbs Carrots, Raw, Whole 3 Carrots 90 20 3 0
  32 Carbs Cauliflower, Frzn, Cooked 3 Cups 105 20 9 0
  33 Carbs Cereal, 40% Bran Flakes, Kellogg's 1 OZ 90 20 4 1
  34 Carbs Cereal, All-Bran 1 OZ 70 20 4 1
  35 Carbs Cereal, Cheerios 1 OZ 110 20 4 2
  36 Carbs Cereal, Cheerios, Honey Nut  1 OZ 105 20 3 1
  37 Carbs Cereal, Grape-Nuts 1 OZ 100 20 3 0
  38 Carbs Cereal, Raisin Bran, Kellogg's 1 OZ 90 20 3 1
  39 Carbs Cereal, Raisin Bran, Post 1 OZ 85 20 3 1
  40 Carbs Cereal, Shredded Wheat 1 OZ 100 20 3 1
  41 Carbs Cereal, Special K 1 OZ 110 20 6 0
  42 Carbs Cereal, Total 3 OZ 300 66 9 3
  43 Carbs Cereal, Wheaties 1 OZ 100 20 3 0
  44 Carbs Cherries, Sour, Red, Canned 1 Cup 90 20 2 0
  45 Carbs Cherries, Sweet, Raw 20 Cherries 100 20 2 2
  46 Carbs Chickpeas, Cooked, Drained 1/2 Cup 135 20 7.5 2
  47 Carbs Corn Chips 1 OZ 155 20 2 9
  48 Carbs Corn Muffins 1 Muffin 145 20 3 5
  49 Carbs Corn, Canned, White 1/2 Cup 83 20 2.5 0.5
  50 Carbs Corn, Frzn, Cooked, White 1.5 Ears 90 20 3 0
  51 Carbs Corn, Frzn, Cooked, Yellow 1.5 Ears 90 20 3 0
  52 Carbs Corn, Raw, Cooked, White 1 Ear 85 20 3 1
  53 Carbs Corn, Raw, Cooked, Yellow 1 Ear 85 20 3 1
  54 Carbs Cream of Wheat, Instant, Cooked 2/3 Cup 92 20 2.5 0
  55 Carbs Dandelion Greens, Cooked 3 Cups 105 20 6 3
  56 Carbs Dates 3 Dates 69 20 0.5 0
  57 Carbs Fig Bars 2 Cookies 15 20 1 2
  58 Carbs Grapefruit Juice, Raw 1 Cup 95 20 1 0
  59 Carbs Grapefruit, Raw, Pink 1 Fruit 80 20 2 0
  60 Carbs Grapefruit, Raw, White 1 Fruit 80 20 2 0
  61 Carbs Grapes, European, Raw, Thompson 20 Grapes 70 20 0 0
  62 Carbs Grapes, European, Raw, Tokay 20 Grapes 80 20 0 0
  63 Carbs Great Northern Beans, Dry, Cooked 1/2 Cup 105 20 7 0.5
  64 Carbs Green Beans, Snap, Raw 2 1/2 Cup 85 20 5 0
  65 Carbs Honey   1 Tbsp 65 20 0 0
  66 Carbs Honeydew Melon, Raw 1/5 Melon 90 20 2 0
  67 Carbs Kale, Raw, Cooked 3 Cups 120 20 6 3
  68 Carbs Kiwifruit, Raw 2 Kiwis 90 20 2 0
  69 Carbs Kohlrabi, Cooked 2 Cups 100 20 6 0
  70 Carbs Lemon Juice, Canned 1 1/3 Cup 67 20 1 1
  71 Carbs Lemon Juice, Raw 1 Cup 60 20 1 0
  72 Carbs Lima Beans, Dry, Cooked 1/3 Cup 87 20 5 0
  73 Carbs Lima Beans, Thick Seed, Frzn 2/3 Cup 112 20 6.5 1
  74 Carbs Lime Juice, Raw 1 Cup 65 20 1 0
  75 Carbs Mangos, Raw 2/3 Mango 89 20 1 1
  76 Carbs Mixed Grain Bread 3 Slices 116 20 4.5 2
  77 Carbs Mushrooms, Canned 2.5 Cups 88 20 7.5 0
  78 Carbs Nectarines, Raw 1 1/3 Nectrn 86 20 1 1
  79 Carbs Noodles, Egg, Cooked 1/2 Cup 100 20 3.5 1
  80 Carb Nuts, Chestnuts, Euro., Roast., 3 nuts 1 OZ 69 15.01 0.9 0.62
  81 Carbs Oatmeal Bread 1.5 Slices 98 20 3 1.5
  82 Carbs Okra Pods, Cooked 24 Pods 73 20 6 0
  83 Carbs Olives, Canned, Green 6 Medium 23 20 0 0
  84 Carbs Olives, Canned, Ripe Mission 4.5 Small 23 20 0 0
  85 Carbs Onions, Raw, Chopped 1.5 Cup 83 20 3 0
  86 Carbs Onions, Raw, Cooked 1.5 Cup 90 20 3 0
  87 Carbs Orange Juice, Chilled 3/4 Cup 83 20 1.5 1
  88 Carbs Orange Juice, Raw 2/3 Cup 73 20 1.5 0
  89 Carbs Oranges, Raw 1.5 Oranges 90 20 1.5 0
  90 Carbs Oranges, Raw, Sections  1 Cup 85 20 2 0
  91 Carbs Papayas, Raw 1 Cup 65 20 1 0
  92 Carbs Parsnips, Cooked 2/3 Cup 83 20 1.5 0
  93 Carbs Pasta, Fresh, Spinach, Cooked  3 OZ 111 20 4 1
  94 Carbs Pea Beans, Dry, Cooked 1/2 Cup 113 20 7.5 0.5
  95 Carbs Peaches, Frzn, Swetned 3 OZ 80 20 0.5 0
  96 Carbs Peaches, Raw 2 Peachs 70 20 2 0
  97 Carbs Peaches, Raw, Sliced 1 Cup 75 20 1 0
  98 Carbs Pears, Raw, Bartlett 1 pear 100 20 1 1
  99 Carbs Pears, Raw, Bosc 1 Pear 85 20 1 1
  100 Carbs Pears, Raw, D'Anjou 2/3 Pear 80 20 1 1
  101 Carbs Peas, Edible Pod, Cooked 2 Cups 130 20 10 0
  102 Carbs Peas, Green, Frzn, Cooked 1 Cup 125 20 8 0
  103 Carbs Peas, Split, Dry, Cooked 1/2 Cup 115 20 8 0.5
  104 Carbs Peppers, Hot Chili, Green, Raw 4 1/2 Peppers 81 20 4 0
  105 Carbs Pineapple Juice, Canned 2/3 Cup 93 20 1 0
  106 Carbs Pineapple, Raw, Diced 1 Cup 75 20 1 1
  107 Carbs Pinto Beans, Dry, Cooked 1/2 Cup 133 20 7.5 0.5
  108 Carbs Plantains, Cooked 1/2 Cup 90 20 0.5 0
  109 Carbs Plantains, Raw 1/3 Plant 66 20 0.5 0.5
  110 Carbs Plums, Raw 2 Plums 70 20 2 0
  111 Carbs Potatoes, Baked, Fresh 2/3 Potatoe 96 20 2 0
  112 Carbs Potatoes, Boiled, Peeled 2/3 Potatoe 79 20 2 0
  113 Carbs Prunes, Dried 3.3 Prunes 76 20 1 0
  114 Carbs Prunes, Dried, Cooked 1/3 Cup 68 20 0.5 0
  115 Carbs Pumpkin, Canned 1 Cup 85 20 3 1
  116 Carbs Pumpkin, Raw, Cooked 1.5 Cup 75 20 3 0
  117 Carbs Raisin Bread 3 Slices 126 20 4 2
  118 Carbs Raisins 2 Packets 80 20 0 0
  119 Carbs Raspberries, Frzn 3 OZ 92 20 0.5 0
  120 Carbs Raspberries, Frzn, Sweetened 1 Cup 258 65.4 1.75 0.4
  121 Carbs Raspberries, Raw 1 Cup 64 14.69 1.48 0.8
  122 Carbs Red Kidney Beans, Dry, Canned 1/2 Cup 115 20 7.5 0.5
  123 Carbs Relish, Sweet 4 Tbsp 80 20 0 0
  124 Carbs Rice, Brown, Cooked 1/3 Cup 152 20 1.5 0
  125 Carbs Rye Bread, Light 1.5 Slices 98 20 3 1.5
  126 Carbs Rye Wafers, Whole-Grain 4 Wafers 110 20 2 2
  127 Carbs Sauerkraut, Canned 3 Cups 135 20 6 0
  128 Carbs Snap Bean, Frzn, Cooked, Yellow 2.5 Cups 88 20 5 0
  129 Carbs Snap Bean, Raw, Cooked 3 Cups 135 20 6 0
  130 Carbs Squash, Summer, Cooked 2.5 Cups 88 20 5 2.5
  131 Carbs Squash, Winter, Baked 1 Cup 80 20 2 1
  132 Carbs Strawberries, Frzn 3 OZ 83 20 0.5 0
  133 Carbs Strawberries, Raw 2 Cups 90 20 2 2
  134 Carbs Sweetpotatoes, Baked, Peeled 2/3 Potato 76 20 1.5 0
  135 Carbs Sweetpotatoes, Canned, Mashed 1/3 Cup 86 20 1.5 0
  136 Carbs Tomato Soup W/ Water, Canned 1 Cup 85 20 2 2
  137 Carbs Tomatoes, Orange, Raw 5/1/2 Tomatoes 99 20 7 1
  138 Carbs Tortillas, Corn 1.5 Tortla 97.5 20 3 1.5
  139 Carbs Total Cereal 1 OZ 100 20 3 1
  140 Carbs Turnip Greens, Frzn 2 Cups 100 20 10 2
  141 Carbs Turnip Greens, Raw, Cooked 3 Cups 90 20 6 0
  142 Carbs Vegetables, Mixed, Canned 1.5 Cup 113 20 6 0
  143 Carbs Vegetables, Mixed, Frzn, Cooked 1 Cup 105 20 5 0
  144 Carbs Water Chestnuts, Canned 1 Cup 70 20 1 0
  145 Carbs Watermelon, Raw 2/3 Piece 102 20 2 1.5
  146 Carbs Watermelon, Raw, Diced 2 Cups 100 20 2 2
  147 Carbs Wheat Bread 1.5 Slices 98 20 3 1.5
  148 Carbs Wheat Bread, Toasted  1.5 Slices 98 20 4.5 1.5
  149 Carbs Whole-Wheat Bread 1.5 Slices 105 20 4.5 1.5
  150 Carbs Whole-Wheat Flour 1/4 Cup 100 20 4 0.5
  151 Carbs Yogurt, Fat-free 9 OZ 179 20 15 4

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  200 Protein Apricots, Dried, Cooked 3 Cups 630 165 10 0
  201 Protein Apricots, Dried, Uncooked 2 Cups 620 160 10 2
  202 Protein Artichokes, Cooked 3 Artichokes 165 36 10 0
  203 Protein Asparagus, Raw, Cooked 2 Cups 90 16 10 2
  204 Protein Barley, Pearled, Light, Uncooked 1/2 Cup 350 79 10 1
  205 Protein Bean Sprouts, Cooked 3 Cups 75 15 10 0
  206 Protein Bean Sprouts, Raw 3 Cups 90 18 10 0
  207 Protein Black Beans, Dry, Cooked 2/3 Cup 149 27 10 1
  208 Protein Blackeye Peas, Immature, Raw 1 Cup 180 30 10 1
  209 Protein Blackeye Peas, Dry, Cooked 3/4 Cup 143 71 10 1
  210 Protein Bran Muffins 3 Muffins 420 72 10 12
  211 Protein Broccoli, Frxn, Cooked 1.5 Cup 75 15 10 0
  212 Protein Broccoli, Raw 2.5 Spears 100 20 10 2.5
  213 Protein Brussells Sprouts, Frzn, Cooked 1.5 Cup 130 26 10 1.5
  214 Protein Brussells Sprouts, Raw, Cooked 2.5 Cups 150 32.5 10 2.5
  215 Protein Buckweat Flour, Light, Sifted 1.5 Cup 510 117 10 1.5
  216 Protein Cabbage, Chinese, Pak-Choi 3 Cups 60 9 10 0
  217 Protein Cauliflower, Frzn, Cooked 3 Cups 105 21 10 0
  218 Protein Chicken Chow Mein,  1/3 Cup 85 1 10 1
  219 Protein Chicken Liver, Cooked 2 Livers 60 0 10 2
  220 Protein Chicken, Canned, Boneless 1.6 OZ 78 0 10 1
  221 Protein Chicken, Breast, Meat Only, Roasted 1 OZ 47 0 8.79 1.01
  222 Protein Chicken, Roasted, Drumstick 1 OZ 49 0 8.02 1.6
  223 Protein Chicken, Stewed, Light + Dark 1/4 Cup 63 0 10 2
  224 Protein Chickpeas, Cooked, Drained 2/3 Cup 178 30 10 2.5
  225 Protein Clams, Canned, Drained 3 OZ 85 2 10 2
  226 Protein Clams, Raw 3 OZ 65 2 10 1
  227 Protein Collards, Cooked 2 Cups 120 24 10 2
  228 Protein Corn Muffins 3 Muffins 435 63 10 15
  229 Protein Corn, Canned, Cream, White 2.5 Cups 463 115 10 2
  230 Protein Corn, Canned, Cream, Yellow 2.5 Cups 463 115 10 2
  231 Protein Corn, Canned, White 2 Cups 330 82 10 2
  232 Protein Corn, Frzn, Cooked, White 2 Cups 270 68 10 0
  233 Protein Corn, Frzn, Cooked, Yellow 2 Cups 270 68 10 0
  234 Protein Corn, Raw, Cooked, White 3 Ears 255 57 10 3
  235 Protein Corn, Raw, Cooked, Yellow 3 Ears 255 57 10 3
  236 Protein Cottage Cheese, Low Fat 1/3 Cup 54 2 10 1
  237 Protein Crabmeat 1/2 Cup 68 1 10 1.5
  238 Protein Cracked-Wheat Bread 1.5 Slices 98 1.5 10 3
  239 Protein Dates, Chopped 2.5 Cups 1225 328 10 2.5
  240 Protein Eggs, White, Raw, Fresh 1 Egg 17 0.24 3.6 0.06
  241 Protein Eggs, Whole, Cooked, Hard-Cooked 1 Egg 78 0.56 6.29 5.3
  242 Protein Eggs, Whole, Cooked, Poached 1 Egg 71 0.38 6.26 4.95
  243 Protein Eggs, Whole, Cooked, Scrambled 1 Egg 84 1.1 5.54 6.11
  244 Protein Eggs, Whole, Raw 1 Egg 72 0.39 6.29 4.97
  245 Protein Eggs, Yolk, Raw, Fresh 1 Egg 55 0.61 2.7 4.51
  246 Protein Figs, Dried 15 Figs 713 122 10 3
  247 Protein Fish Sticks, Frzn, Reheated 1.5 Stick 105 6 10 4.5
  248 Protein Flounder, Baked 1.5 OZ 40 0 10 0.5
  249 Protein Flounder, Baked, Butter, LemJu 1.7 OZ 70 0 10 3
  250 Protein Great Northern Beans, Dry, Cooked 2/3 Cup 139 25 10 1
  251 Protein Halibut, Broiled, Butter, LemJu 1.5 OZ 70 0 10 3
  252 Protein Jerusalem-Artichoke, Raw 3 Cups 345 78 10 0
  253 Protein Kale, Frzn, Cooked 2.5 Cups 100 18 10 2.5
  254 Protein Kohlrabi, Cooked 3 Cups 150 33 10 0
  255 Protein Lima Beans, Baby, Frzn, Cooked 3/4 Cup 143 26 10 1
  256 Protein Lima Beans, Dry, Cooked 1/2 Cup 130 25 10 0.5
  257 Protein Lima Beans, Thick Seed, Frzn 1 Cup 170 32 10 1
  258 Protein Mixed Grain Bread, Toasted 1.5 Slices 98 1.5 10 3
  259 Protein Mixed Nuts 2 OZ 340 14 10 30
  260 Protein Mushrooms, Canned 3 Cups 105 24 10 0
  261 Protein Mushrooms, Cooked 3 Cups 120 24 10 3
  262 Protein Oatmeal, Inst, Regular 1.5 Cup 218 38 10 3
  263 Protein Oysters, Raw 1/2 Cup 80 4 10 2
  264 Protein Pea Beans, Dry, Cooked 2/3 Cup 149 26 10 1
  265 Protein Pea, Grean, Soup, Canned 1 Cup 165 27 10 3
  266 Protein Peaches, Dried 1.5 Cup 570 147 10 1.5
  267 Protein Peanuts, Oil Roasted, Unsalted 1 OZ 165 5 10 14
  268 Protein Peas, Green, Frzn Cooked 1 Cup 125 23 10 0
  269 Protein Peas, Split, Dry, Cooked 2/3 Cup 152 28 10 0.5
  270 Protein Pine Nuts 3 OZ 480 15 10 51
  271 Protein Pinto Beans, Dry, Cooked 2/3 Cup 175 32 10 1
  272 Protein Pistachio Nuts 1.5 Cup 248 1.5 10 21
  273 Protein Potatoes, Baked, Fresh 3 Potatoes 435 102 10 0
  274 Protein Potatoes, Boiled, Peeled 3 Potatoes 360 81 10 0
  275 Protein Pumpkin, Canned 3 Cups 255 60 10 3
  276 Protein Raisin Bread 1.5 Slice 98 1.5 10 3
  277 Protein Raisins 2 Cups 870 230 10 2
  278 Protein Red Kidney Beans, Dry, Canned 2/3 Cup 152 28 10 1
  279 Protein Rice, Brown, Cooked 2 Cups 460 100 10 2
  280 Protein Salmon, Baked, Red 1.5 OZ 70 0 10 2.5
  281 Protein Salmon, Canned, Pink, W/ Bones 1.5 OZ 60 0 10 2.5
  282 Protein Sardines, Canned 1.5 OZ 88 0 10 4.5
  283 Protein Seaweed, Spirulina, Dried  .5 OZ 40 3.5 10 1
  284 Protein Shrimp, Canned, Drained 1.5 OZ 50 0.5 10 0.5
  285 Protein Soybeans, Dry, Cooked, Drained 1/2 Cup 118 10 10 5
  286 Protein Spinach, Canned 1.5 Cup 75 10.5 10 1.5
  287 Protein Spinach, Raw, Cooked 2 Cups 80 14 10 0
  288 Protein Sunflower Seeds 1.5 OZ 240 7.5 10 21
  289 Protein Sweetpotatoes, Canned, Mashed 2 Cups 520 118 10 2
  290 Protein Tahini 3 Tbsp 270 9 10 24
  291 Protein Tofu 1 Piece 85 3 10 5
  292 Protein Total Cereal 3 OZ 300 66 10 3
  293 Protein Trout, Broiled, W/ Butter, LemJu 1.5 OZ 88 0 10 4.5
  294 Protein Tuna Salad 1/3 Cup 125 6 10 6
  295 Protein Tuna, Canned, Light 1.5 OZ 67.5 0 10 3.5
  296 Protein Turkey Roast, Frxn, Light + Dark 1.5 OZ 65 1.5 10 2.5
  297 Protein Turkey, Roasted, Dark 2 Pieces 80 0 10 3
  298 Protein Turkey, Roasted, Light + Dark 1/4 Cup 60 0 10 2
  299 Protein Turnip Greens, Frzn, Cooked 2 Cups 100 16 10 2
  300 Protein Vegetables, Mixed, Frzn, Cooked 2 Cups 210 48 10 0
  301 Protein Watermelon, Raw 3 Pieces 465 105 10 6
  302 Protein Wheat Bread, Toasted 3 Slices 195 36 10 3
  303 Protein Whole-Wheat Bread 3 Slices 210 39 10 3
  304 Protein Yeast, Bakers, Dry, Active 3 Pkg 80 9 10 0
  305 Protein Yeast, Brewers, Dry 3 Tbsp

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  400 Fat Avocodo, California 1 Avocado 289 14.95 3.39 26.66
  401 Fat Bagels, Egg 1 Bagel 200 38 7 3
  402 Fat Bagels, Plain 1 Bagel 200 28 7 3
  403 Fat Bran Muffin 1 Muffin 140 24 3 3
  404 Fat Broccoli, Raw 2.5 Spears 100 20 10 3
  405 Fat Chestnuts, European, Roasted 1 Cup 350 76 5 3
  406 Fat Chicken Liver 2 Livers 60 0 10 3
  407 Fat Chicken, Roasted, Breast 3 OZ 140 0 27 3
  408 Fat Chicken, Roasted, Drumstick 1.6 OZ 75 0 12 3
  409 Fat Chickpeas, Cooked, Drained 1 Cup 270 45 15 3
  410 Fat Clams, Canned, Drained 3 OZ 85 2 13 3
  411 Fat Corn, Raw, Cooked, White 3 Ears 255 57 9 3
  412 Fat Corn, Raw, Cooked, Yellow 3 Ears 255 57 9 3
  413 Fat Crabmeat, Canned 1 Cup 135 1 23 3
  414 Fat Dandelion Greens, Cooked 3 Cups 105 3 6 3
  415 Fat Dates, Chopped 2.5 Cups 1225 328 10 3
  416 Fat Egg, Cooked, Scrambled 1/2 Egg 50 0.5 3.5 3
  417 Fat Egg, Raw, Yolk 2/3 Eggs 40 0 1 3
  418 Fat Fig Bars 4 Cookies 210 42 2 3
  419 Fat Figs, Dried 15 Figs 713 183 9 3
  420 Fat Fish Sticks, Frzn, Reheated 1 Stick 70 4 6 3
  421 Fat Flounder, Baked, Butter, LemJu 1.5 OZ 60 0 8 3
  422 Fat Kale, Frzn, Cooked 2.5 Cups 100 18 10 3
  423 Fat Mixed Grain Bread 3 Slices 195 36 6 3
  424 Fat Mushrooms, Cooked 3 Cups 120 24 9 3
  425 Fat Noodles, Egg, Cooked 1 Cup 200 37 7 3
  426 Fat Nuts, Almonds, Slivered 1/4 Cup 156 5.33 5.74 13.67
  427 Fat Nuts, Almonds, Whole, 23 nuts 1.5 OZ 164 5.6 6.03 14.36
  428 Fat Nuts, Brazil, 6-8 nuts 1 OZ 186 3.48 4.06 18.83
  429 Fat Nuts, Cashew, raw 1 OZ 157 8.56 5.17 12.43
  430 Fat Nuts, Coconut, Raw, Piece (2"x2"x1/2") 1 Pieces 159 6.85 1.5 15.07
  431 Fat Nuts, Coconut, Raw, Shredded 1 Cup 283 12.18 2.66 26.79
  432 Fat Nuts, Hazel or Filberts, whole, 21 nuts 1 OZ 178 4.73 4.24 17.22
  433 Fat Nuts, Macadamia, raw, 10-12 kernels 1 OZ 204 3.92 2.24 21.48
  434 Fat Nuts, Pecan, 20 Halves 1 OZ 196 3.93 2.6 20.4
  435 Fat Nuts, Walnuts, English , 14 halves 1 OZ 185 3.89 4.32 18.49
  436 Fat Oatmeal, Inst, Regular 1.5 Cup 218 38 9 3
  437 Fat Oysters, Raw 1 Cup 160 8 20 3
  438 Fat Pea, Grean, Soup, Canned 1 Cup 165 27 9 3
  439 Fat Peaches, Dried, Cooked 3 Cups 600 153 9 3
  440 Fat Peanut Butter, Smooth Style, Natural 1/2 Tbsp 75 3 4 3
  441 Fat Pumpkin, Canned 3 Cups 255 80 9 3
  442 Fat Raisin Bran, Kellogg's 3 OZ 270 63 9 3
  443 Fat Raisin Bran, Post 3 OZ 255 63 9 3
  444 Fat Rye Bread, Light 3 Slices 195 36 6 3
  445 Fat Salmon, Baked, Red 3 OZ 140 0 21 3
  446 Fat Salmon, Canned, Pink, W/ Bones 1.5 OZ 60 0 9 3
  447 Fat Seaweed, Spirulina, Dried 1.5 OZ 120 9 19 3
  448 Fat Sesame Seeds 1 Tbsp 45 1 2 3
  449 Fat Shredded Wheat Cereal 3 OZ 300 69 9 3
  450 Fat Squash, Summer, Cooked 3 Cups 105 3 6 3
  451 Fat Sunflower Seeds 1 OZ 160 5 4 13
  452 Fat Tahini 1/3 Tbsp 30 1 1 3
  453 Fat Tortillas, Corn 3 Tortla 195 39 6 3
  454 Fat Turkey Roast, Frzn, Light + Dark 1.5 OZ 65 1.5 9 3
  455 Fat Turkey Roasted, Dark Meat 2 Pieces 80 0 12 3
  456 Fat Turkey, Roasted, Light Meat 2 Pieces 135 0 12 3
  457 Fat Vegetarian Soup, Canned 1 Cup 70 12 2 3
  458 Fat Halibut, Broiled, Butter, LemJu 1.5 OZ 70 0 3 3
  459 Fat Watermelon, Raw 1 Piece 155 35 3 3
  460 Fat Wheat Bread, Toasted 3 Slices 195 36 9 3
  461 Fat Whole-Wheat Bread 3 Slices 210 39 9 3

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