Table 9. Nutritive Value of the Edible Part of Food

1 Food Description portionCalories (kcal) protein (g) fat (g)fiberBeverages (Alcoholic)Beer Regular .. 12 fl Light .. 12 fl oz99100 Gin, rum, vodka, whiskey 80 proof .. fl oz97000 Gin, rum, vodka, whiskey 90 proof .. fl oz110000 Liqueur, coffee, 53 fl oz175 TrTr0 Daiquiri .. 2 fl oz112 TrTr0 Pina fl Desert fl oz158Tr00 Red Table fl oz74Tr00 White Table fl oz70Tr00 Beverages (Nonalcoholic)Club soda .. 12 fl oz0000 Cola type .. 12 fl oz152000 Diet Cola (aspartane).. 12 fl oz4Tr00 Diet pepper type .. 12 fl oz0Tr00 Ginger fl oz124000 Grape .. 12 fl oz160000 Lemon 12 fl 12 fl oz179000 Pepper type .. 12 fl oz1510Tr0 Root 12 fl oz152000 Chocolate beverage mix Powder .. 2-3 heaping beverage mix Prepared with milk .. 1 (powder containing nonfat dry milk).. 3 heaping Powder containing 1\2-oz Brewed .. 6 fl oz4Tr0030 Espresso.

2 2 fl oz5 TrTr0 Cranberry juice 8 fl Punch drink .. 8 fl oz113000 Pineapple grapefruit juice 8 fl orange juice 8 fl Frozen concentrate prepared .. 8 fl Powder with water Regular .. 8 fl oz112000 Lemonade Low cal @ 8 fl oz5000 Malted milk Chocolate 3 heaping milk Chocolate Prepared .. 1 beverage (RICE DREAM) .. 1 cup120Tr20 Tea Black 6 fl oz2000 Tea Chamomile .. 6 fl oz2000 Tea Herb other than 6 fl oz2000 Tea Instant tea unsweetened .. 8 fl oz2000 Tea Sweetened, lemon flavor .. 8 fl oz88Tr00 Tea Sweetened with saccharin, lemon , 8 fl oz0000 Dairy ProductsTable 9. Nutritive Value of the Edible Part of FoodBlue 1 oz100680 Camembert (3 weges @ 4-oz container).. 1 wedge114890 Cheddar Cut pieces .. 1 oz114790 Cheddar .. 1 cubic inch68460 Cheddar Shredded .. 1 cup45528370 Cottage cheese (4%) Large curd .. 1 cup23328100 Cottage cheese (4%) Small 1 cup2172690 Cottage cheese Low fat (2%).

3 1 cup2033140 Cottage cheese Low fat (1%) .. 1 cup1642820 Cream 1 tbsp51150 Cream Cheese Low 1 tbsp35230 Cream Cheese Fat 1 tbsp152Tr0 Feta 1 oz75460 Low fat, cheddar or 1 oz49720 Mozzarella made with whole 1 oz80660 Mozzarella (Part skim low moisture) .. 1 1 oz104790 Neufchatel .. 1 oz74370 Parmesan, 1 1 1 oz1291290 Provolone .. 1 oz100780 Ricotta, made with whole 1 cup42828320 Part skim milk .. 1 cup34028190 Swiss .. 1 oz107880 American Cheese Regular .. 1 oz106690 American Fat 1 slice315Tr0 Swiss .. 1 oz95770 Half and Half .. 1 cup . 1 tbsp20Tr20 Light, coffee, or Table 1 1 tbsp29Tr30 Whipping Cream, unwhipped Light .. 1 (volume about double when whipped)..1 tbsp .44Tr50 Whipping Cream, unwhipped 1 1 tbsp52Tr60 Whipped topping (pressurized) .. 1 1 tbsp8Tr10 Sour Cream, Regular .. 1 cup . tbsp26Tr30 Sour Cream, Reduced fat.

4 1 tbsp20Tr20 Sour Cream, Fat free .. 1 tbsp12Tr00 Immitation Whipped topping Frozen .. 1 1 tbsp13Tr10 Immitation whipped topping Pressurized .. 1 1 tbs11Tr10 Sour dressing (filled cream type, nonbutterfat) .. 1 1 tbsp ..21Tr20 Frozen yougurt Chocolate .. 1/2 yougurt Vanilla .. 1/2 Ice Cream Ice Cream 1/2 Cream Light (50% reduced fat) cup92330 Premium low fat chocolate .. 1/2 serve, french 1/2 , orange .. 1/2 cup102110 Milk Whole ( fat) .. 1 cup150880 Milk Reduced fat (2%) .. 1 cup121850 Milk Lowfat (1%) .. 1 cup102830 Milk Nonfat (skim) .. 1 cup868Tr0 Milk Buttermilk .. 1 cup99820 Canned Milk Condensed, 1 cup98224270 Canned Milk Evaporated Whole 1 cup33917190 Evaporated Skim milk .. 1 cup1991910 Dried Buttermilk .. 1 cup4644170 Nonfat instant 1 cup24424Tr0 Chocolate milk Whole .. 1 cup208882 Chocolate milk Reduced fat (2%).

5 1 milk Lowfat (1%) .. 1 (commercial) .. 1 cup34210190 Milk shake, thick, Chocolate .. fl shake, thick, Vanilla .. 11 fl oz3501290 Low Fat yogurt (milk solids) Fruit 8-oz2311020low fat yogurt (milk solids) 8-oz1441240nonfat yogurt (milk solids) Fruit 8-oz21310Tr0nonfat yogurt(milk solids) 8-oz12713Tr0 Yogurt (no milk solids) plain .. 8-oz139870 Yogurt (no milk solids) nonfat milk, low Whole 1 1 large extra large r86760 Egg White 1 large17400 Egg Yolk 1 large59350 Fried egg in 1 large92670 Hard Boild 1 cup chopped21117140 Egg Poached, with 1 large75650 Scrambled egg in 1 large101770 Egg substitute, liquid .. 1/4 cu53820 Fats and 1 1 tsp36Tr40 Lard .. 1 1 tbsp1150130 Margarine Hard (4 sticks per lb) .. 1 1 tsp34Tr40 Margarine Soft .. 1 tsp34Tr40 Margarine Hard (4 sticks per lb) .. 1 1 tsp26Tr30 Soft.

6 1 1 tsp26Tr30 Spread (about 40% fat).. 1 1 tsp17Tr20 Margarine butter 1 1 tbsp102Tr110 Canola oil .. 1 tbsp1240140 Corn 1 1 tbsp1200140 Olive 1 1 tbsp1190140 Peanut 1 1 tbsp1190140 Safflower oil, high oleic .. 1 cup . 1 tbsp1200140 Sesame 1 1 tbsp1200140 Soybean, hydrogenated .. 1 1 tbsp1200140 Sunflower 1 1 tbsp ..1200140 Salad Dressings CommercialBlue cheese Regular .. 1 tbsp77180 Blue cheese Low 1 tbsp15110 Caesar Regular .. 1 tbsp78Tr8 TrCaesar Low 1 tbsp17Tr1 TrFrench Regular .. 1 tbsp67Tr60 French Low 1 tbsp22Tr10 Italian Regular .. 1 tbsp69Tr70 Italian Low 1 tbsp16Tr1 TrMayonnaise Regular .. 1 tbsp99Tr110 Mayonnaise Light Cholestorol free49Tr50 MayonnaiseFat 1 Regular .. 1 tbsp76Tr80 Russian Low 1 tbsp23Tr1 TrThousand Island Regular .. 1 tbsp59Tr60 Thousand Island Low 1 tbsp88Tr100 Homemade Vinegar and 1 tbsp70080 Fish and ShellfishCatfish, breaded, 3 Raw, meat only.

7 3 medium112Tr0 Clam Breaded, fried ..3/4 Canned, drained solids .. 3 cup2374130 Cod Baked or broiled .. 3 fillet952110 Canned, solids and liquid .. 3 oz891910 Crab Alaska King 1 oz821610 Crab Imitation, from surimi .. 3 oz871010 Blue crab 3 oz871720 Blue crab Canned crabmeat .. 1 cup1342820 Crab Cake with egg and onion fried in margarine .. 1 cake931250 Flounder or sole baked or broiled .. 3 oz992110 Haddock, baked or 3 oz952110 Halibut, baked or broiled .. 3 oz1192320 Herring, pickled .. 3 oz22312150 Lobster, steamed .. 3 oz831710 Ocean perch, baked or 3 oz1032020 Oyster Raw, meat only .. 1 cup1691760 Oyster 6 medium57620 Oyster Breaded, fried .. 3 , baked or 3 oz962010 Rockfish, baked or 3 oz1032020 Roughy, orange, baked or broiled .. 3 oz761610 Salmon Baked or broiled (red) .. 3 oz1842390 Salmon Canned (pink) solids and liquid.

8 3 oz1181750 Smoked (chinook) .. 3 oz991640 Sardines in oil (drained) .. 3 oz17721100 Scallops, cooked, breaded, fried .. 6 3 oz952010 Shrimp breaded, fried .. 3 6 canned, drained solids .. 3 oz1022020 Swordfish, baked or 3 oz1322240 Trout, baked or broiled .. 3 oz1442160 Tuna Baked or broiled .. 3 oz1182510 Tuna canned in oil pack,drained, chunk light .. 3 oz1682570 Tuna water pack, chunk 3 oz992210 Tuna Water pack, solid white .. 3 oz1092030 Tuna salad (made with mayo).. 1 cup38333190 Fruits and Fruit JuicesApple raw unpeeled (3 per lb) 2 3/4".. 1 peeled, sliced .. 1 dried .. 5 juice, bottled or 1 pie filling, 1/8, of 21-oz Sweetened .. 1 1 Raw no pits (12 per lb with pits) .. 1 canned in heavy syrup .. 1 1 , 10 nectar .. 1 pear, raw 2 1/4" high x 2 1/2" 1 3 3/8" high x 3" dia .. 1 (no skin or seed) California (1/5 whole).

9 1 (no skin or seed) Florida (1/10 whole) .. 1 Whole, medium (7" to 7 7/8"long).. 1 Sliced .. 1 , raw .. 1 Raw .. 1 Frozen, sweetened, thawed .. 1 (starfruit) Whole (3 5/8" long).. 1 .. 1 , sour, pitted, canned in water .. 1 sweet raw .. 10 pie filling, canned .. 1/5 of 21-oz , dried, sauce (1/8 of can).. 1 , without pits 5 , without pits Chopped .. 1 , 2 cocktail, canned in heavy syrup .. 1 cocktail, canned in juice pack .. 1 (3 3/4" dia) Pink or 1/2 White ..1/2 canned in light syrup .. 1 cup1521Tr1 Grapefruit juice Raw Pink or 1 .. 1 juice canned Unsweetened .. 1 juice canned Sweetened .. 1 juice concentrate 6-fl-oz juice diluted 3x by 1 , seedless, raw .. 10 juice Canned or bottled .. 1 Juice concentrate 6-fl-oz with 3 parts water by volume .. 1 fruit (about 5 per lb with skin).

10 1 no peel (2 1/8" dia with peel).. 1 juice Raw .. juice of 1 lemon(2 1/8") juicecanned or bottled unsweetened .. 1 juice of 1 lime (2")..1 Juice Canned, unsweetened .. 1 1 1 Sliced .. 1 cup1071Tr3 Cantaloupe (5") 1/8 1 Wedge (6-7").. 1/8 melon561Tr1 Honeydew diced .. 1 cup601Tr1 Frozen sweetened mixed 1 Nectarines, raw (2 1/8" dia).. 1 (2 5/8" dia) .. 1 Sections without membranes .. 1 juice Raw, all varieties .. 1 of 1 juice Canned, unsweetened .. 1 juice Chilled (refrigerator case) .. 1 Orange juice concentrate 6-fl-oz juice diluted @ 3 x 1 1/2" cubes .. 1 Whole (5 1/8" long x 3" dia).. 1 2 1/2"(about 4 per lb) .. 1 peach421Tr2 Peaches 1 in Heavy syrup 1 half canned in Juice 1 1 half Dried, 3 frozen 1 raw with skin 2 1/2" dia .. 1 pear98114 Pear canned in Heavy syrup 1 1 half canned in Juice 1 1 half Raw, 1 chunks canned in heavy syrup.