LAMB, RETAIL CUTS:
Chop, loin, lean only, broiled, 2, 3 oz. with bone.... 122
leg, lean and fat, roasted, boneless, 4 oz. ............... 317
shoulder, lean only, roasted, boneless, 4 oz. .......... 233
LEEKS, RAW, 3 AVERAGE ................................... 52
LEMON JUICE:
Lemonade, frozen, diluted, 1 cup .............................. 107
Lemons, fresh, 1 average (2 1/8 " diameter) ............... 20
LIMES: fresh, 1 average (2" diameter) ..................... 19
LENTILS: whole, cooked, 1 cup ............................... 212
LETTUCE: Iceberg, 1 leaf (5" x 4 1/2") ................... 3
Romain, 3 leaves (8" long) ............................................ 5
LIVERWURST: fresh, 4 oz. ....................................... 348
LOBSTER: cooked in shell, whole, 1 lb ..................... 112
cooked or canned, meat only, cubed, 1/2 cup ............ 69
MACADAMIA NUTS: 6 average nuts ..................... 104
MACARONI: boiled, drained, 1/2 cup .... 96
MACARONI & CHEESE: canned, 1/2 cup .. 114
MACKEREL:
fresh or frozen, broiled with butter, 4 oz. .. 268
MANGOS: whole, 1 average (1 1/2 per lb.) ..152
MARGARINE: salted or unsalted, 1 tbsp ..102
MARMALADE: citrus flavors, 1 tbsp ... 51
MILK CHOCOLATE: canned, with skim milk, 1 cup ... 190
MILK CHOCOLATE: canned, with whole milk, 1 cup... 213
MILK, COW'S:
whole, 3.5 % fat, 1 cup .. 159
buttermilk, cultured, 1 cup ... 88
skim, 1 cup ... 88
skim, partially, 1 cup ... 145
canned, condensed, sweetened, 1 cup ... 982
canned, evaporated, unsweetened, 1 cup ... 345
dry, whole, 1 tbsp dry form ... 35
dry, nonfat, instant, 1 envelope (3.2 oz.) ... 327
MILK: malted, beverage, 1 cup...244
MUFFIN MIX:
corn, mix made with egg, milk, 1/4 oz. Muffin... 130
MUSHROOMS: raw, sliced, chopped or diced, 1/2 cup .. 10
canned, with liquid, 1/2 cup ..21
MUSTARD GREENS: boiled, drained, 1/2 cup ..16
NECTARINES: fresh, 1 average (2 1/2 diameter) ..88
NOODLES: chow mein, canned, 1/2 cup ..110
NOODLES, EGG: cooked, 1/2 cup ..100
OIL, COOKING OR SALAD:
corn, safflower, sesame or soy, 1 tbsp ...120
olive or peanut, 1 tbsp ...119
OLIVES, PICKLED, CANNED OR BOTTLED:
green, 10 large (3/4" diameter) ...45
ripe, salt-cured, Greek style, 10 extra large ... 89
ONIONS, MATURE: raw, 1 average (2 1/2" diameter) ..40
raw, chopped, 1 tbsp ...4
ORANGE JUICE: fresh, California, Valencia, 1 cup ...117
fresh, Florida, Valencia, 1 cup ...112
canned, sweetened, 1 cup ...130
canned, unsweetened, 1 cup ...120
frozen, concentrate, unsweetened, diluted, 1 cup ...112
ORANGES: fresh, 1 average ...71
PANCAKES: (prepared from mix as directed on pkge)
plain & buttermilk, 4" diameter cake ...61
buckwheat & other flours, 4 " diameter cake ...54
PAPAYA JUICE: canned, 1 cup ...120
PAPAYAS FRESH: whole, 1 papaya (3 1/2" x 5 1/8") ...119
PEACH NECTAR: canned, 1 cup ...120
PEACHES: fresh 1 average ...38
canned, in juice, 2 peach halves with 2 tbsp juice ...45
dried, 1/2 cup ...210
PEANUT BUTTER: commercial, 1 tbsp ...94
PEANUTS: roasted, in shell, 10 nuts ...105
roasted, chopped, 1 tbsp ...52
PEAR NECTAR: canned, 1 cup ...130
PEARS: fresh, Bartlett, 1 pear (2 1/2 diameter) ...100
canned, in heavy syrup, 1 pear half & 2 tbsp syrup ...71
dried, 1/2 cup ...241
PEAS, GREEN: boiled, drained, 1/2 cup ...57
peas, split, cooked, 1/2 cup ...115
PECANS: shelled, 10 lrg nuts ...62
chopped, 1 tbsp ...52
PEPPERS, HOT, CHILI: green, raw, seeded, 4 oz. ...42
green, chili sauce, canned, 1/2 cup ...25
red, chili sauce, canned, 1/2 cup ...26
PEPPERS, SWEET, GREEN:
raw, fancy grade, 1 pepper (3" diameter) ...36
PEPPERS, SWEET, RED:
raw, fancy grade, 1 pepper (3" diameter) ...51
PERCH: ocean, Atlantic, frozen, breaded, 4 oz. ...382
PERCH: white, raw, meat only, 4 oz. ...134
PICKLE RELISH: hamburger (Heinz), 1 tbsp ...17
sweet, 1 tbsp ...21
PICKLES, CUCUMBER: dill, 1 lrg (4" long) ...15
sweet gherkins, 1 small (2 1/2" long) ...22
PIES, FROZEN:
apple, baked, 3 1/8" arc (1/8 of 8" pie) ...173
cherry, baked, 3 1/2" arc (1/8 of 8" pie) ...211
coconut custard, baked, 3 1/8" arc (1/8 of 8" pie) ...187
PIMENTOS: canned, drained, 1 average ...10
PINEAPPLE:
fresh, sliced, 1 slice (3 1/2"diameter x 3/4" ...44
canned, heavy syrup, chunks or crushed, 1/2 cup ...95
canned, water pack, tidbits, 1/2 cup with liquid ...48
PINEAPPLE JUICE: canned, unsweetened, 1 cup ...138
PISTACHIO NUTS: chopped, 1 tbsp ...53
PLUMS: damson, fresh, whole 10 plums (1"diameter) ...66
canned, purple, 3 plums & 2 3/4 tbsp liquid ...110
POPCORN: popped, plain, 1 cup ...23
popped, with oil & salt added, 1 cup ...41
PORK: Boston butt, lean only, roasted, 4 oz. ...279
chop, lean only, broiled, 4 oz. With bone ...308
loin, lean only, roasted, 4 oz. ...288
POTATO CHIPS: 10 chips (2" diameter) ...114
potato sticks, 1/2 cup ...95
POTATOES, WHITE: baked, in skin, 1 long ...145
boiled, in skin, 1 round ...104
fried, 1/2 cup ...228
frozen, hash brown, cooked, 1/2 cup ...174
mashed, with milk & butter, 1/2 cup ...99
POTATOES, SWEET: baked, in skin, 1 average ...161
boiled, in skin, 1 average ...172
boiled, in skin, mashed, 1/2 cup ...146
candied, 1 piece (2 1/2"long x 2")...176
PRETZELS, COMMERCIAL VARIETIES:
rods, 1 pretzel (7 1/2"long) ...55
twisted, 3-ring, 10 pretzels ...117
PRUNE JUICE: canned or bottled, 1 cup ...197
prunes dried, medium-size, 1 average ...16
PUMPKIN: canned, 1/2 cup ...41
RADISHES: raw, whole 10 medium ...8
RAISINS: seedless (1/2 cup) ...210
Chop, loin, lean only, broiled, 2, 3 oz. with bone.... 122
leg, lean and fat, roasted, boneless, 4 oz. ............... 317
shoulder, lean only, roasted, boneless, 4 oz. .......... 233
LEEKS, RAW, 3 AVERAGE ................................... 52
LEMON JUICE:
Lemonade, frozen, diluted, 1 cup .............................. 107
Lemons, fresh, 1 average (2 1/8 " diameter) ............... 20
LIMES: fresh, 1 average (2" diameter) ..................... 19
LENTILS: whole, cooked, 1 cup ............................... 212
LETTUCE: Iceberg, 1 leaf (5" x 4 1/2") ................... 3
Romain, 3 leaves (8" long) ............................................ 5
LIVERWURST: fresh, 4 oz. ....................................... 348
LOBSTER: cooked in shell, whole, 1 lb ..................... 112
cooked or canned, meat only, cubed, 1/2 cup ............ 69
MACADAMIA NUTS: 6 average nuts ..................... 104
MACARONI: boiled, drained, 1/2 cup .... 96
MACARONI & CHEESE: canned, 1/2 cup .. 114
MACKEREL:
fresh or frozen, broiled with butter, 4 oz. .. 268
MANGOS: whole, 1 average (1 1/2 per lb.) ..152
MARGARINE: salted or unsalted, 1 tbsp ..102
MARMALADE: citrus flavors, 1 tbsp ... 51
MILK CHOCOLATE: canned, with skim milk, 1 cup ... 190
MILK CHOCOLATE: canned, with whole milk, 1 cup... 213
MILK, COW'S:
whole, 3.5 % fat, 1 cup .. 159
buttermilk, cultured, 1 cup ... 88
skim, 1 cup ... 88
skim, partially, 1 cup ... 145
canned, condensed, sweetened, 1 cup ... 982
canned, evaporated, unsweetened, 1 cup ... 345
dry, whole, 1 tbsp dry form ... 35
dry, nonfat, instant, 1 envelope (3.2 oz.) ... 327
MILK: malted, beverage, 1 cup...244
MUFFIN MIX:
corn, mix made with egg, milk, 1/4 oz. Muffin... 130
MUSHROOMS: raw, sliced, chopped or diced, 1/2 cup .. 10
canned, with liquid, 1/2 cup ..21
MUSTARD GREENS: boiled, drained, 1/2 cup ..16
NECTARINES: fresh, 1 average (2 1/2 diameter) ..88
NOODLES: chow mein, canned, 1/2 cup ..110
NOODLES, EGG: cooked, 1/2 cup ..100
OIL, COOKING OR SALAD:
corn, safflower, sesame or soy, 1 tbsp ...120
olive or peanut, 1 tbsp ...119
OLIVES, PICKLED, CANNED OR BOTTLED:
green, 10 large (3/4" diameter) ...45
ripe, salt-cured, Greek style, 10 extra large ... 89
ONIONS, MATURE: raw, 1 average (2 1/2" diameter) ..40
raw, chopped, 1 tbsp ...4
ORANGE JUICE: fresh, California, Valencia, 1 cup ...117
fresh, Florida, Valencia, 1 cup ...112
canned, sweetened, 1 cup ...130
canned, unsweetened, 1 cup ...120
frozen, concentrate, unsweetened, diluted, 1 cup ...112
ORANGES: fresh, 1 average ...71
PANCAKES: (prepared from mix as directed on pkge)
plain & buttermilk, 4" diameter cake ...61
buckwheat & other flours, 4 " diameter cake ...54
PAPAYA JUICE: canned, 1 cup ...120
PAPAYAS FRESH: whole, 1 papaya (3 1/2" x 5 1/8") ...119
PEACH NECTAR: canned, 1 cup ...120
PEACHES: fresh 1 average ...38
canned, in juice, 2 peach halves with 2 tbsp juice ...45
dried, 1/2 cup ...210
PEANUT BUTTER: commercial, 1 tbsp ...94
PEANUTS: roasted, in shell, 10 nuts ...105
roasted, chopped, 1 tbsp ...52
PEAR NECTAR: canned, 1 cup ...130
PEARS: fresh, Bartlett, 1 pear (2 1/2 diameter) ...100
canned, in heavy syrup, 1 pear half & 2 tbsp syrup ...71
dried, 1/2 cup ...241
PEAS, GREEN: boiled, drained, 1/2 cup ...57
peas, split, cooked, 1/2 cup ...115
PECANS: shelled, 10 lrg nuts ...62
chopped, 1 tbsp ...52
PEPPERS, HOT, CHILI: green, raw, seeded, 4 oz. ...42
green, chili sauce, canned, 1/2 cup ...25
red, chili sauce, canned, 1/2 cup ...26
PEPPERS, SWEET, GREEN:
raw, fancy grade, 1 pepper (3" diameter) ...36
PEPPERS, SWEET, RED:
raw, fancy grade, 1 pepper (3" diameter) ...51
PERCH: ocean, Atlantic, frozen, breaded, 4 oz. ...382
PERCH: white, raw, meat only, 4 oz. ...134
PICKLE RELISH: hamburger (Heinz), 1 tbsp ...17
sweet, 1 tbsp ...21
PICKLES, CUCUMBER: dill, 1 lrg (4" long) ...15
sweet gherkins, 1 small (2 1/2" long) ...22
PIES, FROZEN:
apple, baked, 3 1/8" arc (1/8 of 8" pie) ...173
cherry, baked, 3 1/2" arc (1/8 of 8" pie) ...211
coconut custard, baked, 3 1/8" arc (1/8 of 8" pie) ...187
PIMENTOS: canned, drained, 1 average ...10
PINEAPPLE:
fresh, sliced, 1 slice (3 1/2"diameter x 3/4" ...44
canned, heavy syrup, chunks or crushed, 1/2 cup ...95
canned, water pack, tidbits, 1/2 cup with liquid ...48
PINEAPPLE JUICE: canned, unsweetened, 1 cup ...138
PISTACHIO NUTS: chopped, 1 tbsp ...53
PLUMS: damson, fresh, whole 10 plums (1"diameter) ...66
canned, purple, 3 plums & 2 3/4 tbsp liquid ...110
POPCORN: popped, plain, 1 cup ...23
popped, with oil & salt added, 1 cup ...41
PORK: Boston butt, lean only, roasted, 4 oz. ...279
chop, lean only, broiled, 4 oz. With bone ...308
loin, lean only, roasted, 4 oz. ...288
POTATO CHIPS: 10 chips (2" diameter) ...114
potato sticks, 1/2 cup ...95
POTATOES, WHITE: baked, in skin, 1 long ...145
boiled, in skin, 1 round ...104
fried, 1/2 cup ...228
frozen, hash brown, cooked, 1/2 cup ...174
mashed, with milk & butter, 1/2 cup ...99
POTATOES, SWEET: baked, in skin, 1 average ...161
boiled, in skin, 1 average ...172
boiled, in skin, mashed, 1/2 cup ...146
candied, 1 piece (2 1/2"long x 2")...176
PRETZELS, COMMERCIAL VARIETIES:
rods, 1 pretzel (7 1/2"long) ...55
twisted, 3-ring, 10 pretzels ...117
PRUNE JUICE: canned or bottled, 1 cup ...197
prunes dried, medium-size, 1 average ...16
PUMPKIN: canned, 1/2 cup ...41
RADISHES: raw, whole 10 medium ...8
RAISINS: seedless (1/2 cup) ...210
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