measurements-
T = tablespoon, t = teaspoon, C = cup, oz = ounce, # = pound, 4T = 1/4C, 3t = 1T, 16T = 1C
1C = 100 grams, 1oz = 28 grams, 1t = 4 grams, 1/8C = 1 oz = 2T, 3oz = 85 grams, 1C = 8oz
1# = 16oz, 1 fluid oz = 3T, 1 pint = 16oz = 2C, 6 lemons or limes = 1C juice, approx 20 almonds = 1oz
1C = 100 grams, 1oz = 28 grams, 1t = 4 grams, 1/8C = 1 oz = 2T, 3oz = 85 grams, 1C = 8oz
1# = 16oz, 1 fluid oz = 3T, 1 pint = 16oz = 2C, 6 lemons or limes = 1C juice, approx 20 almonds = 1oz
Alphabetical specific food calorie listing
acorn squash, whole 232
agave nectar, 1t 20
agave nectar, 1T 60
agave nectar, 1/4C 240
almond milk, unsweetened, 1C 45
almonds, chopped, 1T 55
almonds, chopped, 1/4C 220
almonds, whole, raw, 1oz 162
almonds, whole, roasted/salted, 1oz 171
almond flour, 1/4C 180
apple 95
applesauce, unsweetened, 1/2C 50
asparagus, spear 3
avocado, 1/4C 96
avocado, half 161
bacon, 1 strip, microwave 41
balsamic vinegar, 1t 5
balsamic vinegar, 1T 15
balsamic vinegar, 1/4C 56
banana 105
beef, ground, 1#, 93% lean 680
bell pepper, green, chopped, 1/4C 8
bell pepper, green, half 17
bell pepper, red, chopped, 1/4C 12
bell pepper, red, half 25
bison, ground, 1# 656
black beans, canned, 1/4C 55
blue cheese crumbles, 1oz 99
blueberries, fresh, 1C 84
blueberries, frozen, unsweetened, 1C 108
broccoli, chopped, 1C 31
broccoli, florets, raw, 1C 20
brown rice, instant, whole grain, 1C 225
brown sugar, 1/2C packed 418
brown sugar, 1T 53
Brussels sprouts, 1 8
butter, unsalted, 1T 100
butternut squash, fresh, 1C 63
butternut squash, frozen, 1C 90
cabbage, green, 1 lg head (7” diam) 312
cabbage, green, shredded, 1C 17
cabbage, red, 1 lg head (5” diam) 352
cabbage, red, shredded, 1C 22
canola oil, 1t 40
canola oil, 1T 120
canola oil, 1/4C 480
carrots, mini, 1 2
carrots, large, 1 30
cashews, roasted/salted, 1/4C 180
cashews, roasted/salted, chopped 1t 15
cashews, roasted/salted, chopped, 1T 45
cauliflower, raw, 1C 25
cauliflower, raw, 1 head 210
celery, 1 stalk 10
cheddar cheese, shredded, 1/4C 110
cheddar cheese, sliced, 1oz 113
cherries, fresh, 1/2C 49
agave nectar, 1t 20
agave nectar, 1T 60
agave nectar, 1/4C 240
almond milk, unsweetened, 1C 45
almonds, chopped, 1T 55
almonds, chopped, 1/4C 220
almonds, whole, raw, 1oz 162
almonds, whole, roasted/salted, 1oz 171
almond flour, 1/4C 180
apple 95
applesauce, unsweetened, 1/2C 50
asparagus, spear 3
avocado, 1/4C 96
avocado, half 161
bacon, 1 strip, microwave 41
balsamic vinegar, 1t 5
balsamic vinegar, 1T 15
balsamic vinegar, 1/4C 56
banana 105
beef, ground, 1#, 93% lean 680
bell pepper, green, chopped, 1/4C 8
bell pepper, green, half 17
bell pepper, red, chopped, 1/4C 12
bell pepper, red, half 25
bison, ground, 1# 656
black beans, canned, 1/4C 55
blue cheese crumbles, 1oz 99
blueberries, fresh, 1C 84
blueberries, frozen, unsweetened, 1C 108
broccoli, chopped, 1C 31
broccoli, florets, raw, 1C 20
brown rice, instant, whole grain, 1C 225
brown sugar, 1/2C packed 418
brown sugar, 1T 53
Brussels sprouts, 1 8
butter, unsalted, 1T 100
butternut squash, fresh, 1C 63
butternut squash, frozen, 1C 90
cabbage, green, 1 lg head (7” diam) 312
cabbage, green, shredded, 1C 17
cabbage, red, 1 lg head (5” diam) 352
cabbage, red, shredded, 1C 22
canola oil, 1t 40
canola oil, 1T 120
canola oil, 1/4C 480
carrots, mini, 1 2
carrots, large, 1 30
cashews, roasted/salted, 1/4C 180
cashews, roasted/salted, chopped 1t 15
cashews, roasted/salted, chopped, 1T 45
cauliflower, raw, 1C 25
cauliflower, raw, 1 head 210
celery, 1 stalk 10
cheddar cheese, shredded, 1/4C 110
cheddar cheese, sliced, 1oz 113
cherries, fresh, 1/2C 49
cherries, frozen, 1/2C 100
chia seeds, 1T 68
chicken breast, no skin, diced 1/4C 53
chicken breast, no skin, diced 1C 212
chicken breast, no skin, 4oz 120
chicken broth, organic, 1C 10
chicken thigh, bone-in, with skin 153
chicken thigh, bone-in, no skin 109
chocolate chips, Ghirardelli, 60% cacao, 1/4C 160
chocolate chips, Ghirardelli, 60% cacao, each 5
Clementine tangerine 35
cocoa, unsweetened, baking, 1t 7
cocoa, unsweetened, baking, 1T 20
cocoa, unsweetened, baking, 1/4C 80
coconut oil, 1t 40
coconut oil, 1T 120
corn, frozen, 1C 150
corn, frozen, 12-oz package 400
cornmeal, 1C 480
cottage cheese, fat free, 1C 162
cranberries, dried, sweetened, 1/4C 86
cucumber, whole 45
dark chocolate, Ghirardelli, 86% cacao square 60
dry milk, nonfat, 1C prepared 80
edamame, roasted and salted, 1/4C 132
egg, white 16
egg, whole 71
egg, 1 whole + 2 whites 103
eggplant, approx 1# 132
English muffin 100
flaxseed, ground, 1T 30
flaxseed, ground, 1/4C 120
flaxseed oil, Barleans Strawberry Swirl, 1t 33
flaxseed oil, Barleans Strawberry Swirl, 1T 65
flour, white whole wheat, 1t 10
flour, white whole wheat, 1T 28
flour, white whole wheat, 1C 440
flour, whole wheat, 1C 407
garlic, minced, 1t 10
garlic, minced, 1T 30
graham cracker, square, 1 30
grapes, seedless, red or green, each 4
grapes, seedless, red or green, 1C 104
green beans, frozen, 12-oz package 120
green chiles, diced, 1T 5
green chiles, diced, 7-oz can 70
ham, cooked, diced, 1C 312
hoisin sauce, 1T 20
horseradish sauce, 1T 20
hummus, Athenos brand, any flavor, 2T 50
individual ice cream cups 90
jelly, sugar-free, 1T 40
kale, 1C 33
ketchup, 1T 20
kiwi 56
leaf lettuce, 1 leaf 1
leek, 1 whole 54
lentils, 1T 42
lentils, 1C 678
lime juice, bottled, unsweetened, 1T 2
mandarin oranges, canned, 1/2C 80
mango, fresh, whole 135
mango, frozen, 1/2C 60
mayonnaise, light, 1T 50
maple syrup, sugar-free, 2T 15
milk, 2%, 1C 120
milk, almond, unsweetened, choc, 1C 45
milk, almond, unsweetened, vanilla, 1C 40
milk, soy, chocolate, 1C 100
molasses, 1T 60
molasses, 1/2C 480
Monterey Jack cheese, shredded, 1/4C 100
mozzarella cheese, shredded, 1/4C 80
mushrooms, fresh, sliced, 1/2C 8
mushrooms, fresh, sliced, 8-oz pkg 48
mushrooms, fresh, white, whole, 1 5
mustard 0
oats, quick, dry, 1/2C (approx 3/4C cooked) 150
oats, steel-cut, dry, 1/4C (approx 3/4C cooked) 150
olive oil, 1t 40
olive oil, 1T 119
olives, black, chopped, 1T 25
olives, black, chopped, 2-oz can 200
olives, black, sliced, 1T 13
olives, black, sliced, 2-oz can 100
olives, black, whole, 1 5
olives, green, whole, 1 7
onion, chopped, 1/4C 16
onion, slice 6
onion, whole 64
onion, pearl, frozen, 12-oz pkg 120
orange 86
Panko crumbs, 1T 14
Panko crumbs, 1/2C 110
parmesan cheese topping, grated, 1t 13
parmesan cheese topping, grated, 1T 38
parmesan cheese topping, grated, 1/4C 152
parsnip, approx 9-inches long 114
peach, fresh 68
peach, frozen, 1C 67
peanut butter, 1t 32
peanut butter, 1T 95
peanuts, dry roasted, 1 6
peanuts, dry roasted, 1 oz 164
peanuts, dry roasted, 1C 854
peas, green, frozen, 1C 103
pecan, halves, 1 10
pecan, halves, 1/4C (approx 20) 195
pecans, chopped, 1T 48
pecans, chopped, 1/4C 189
phyllo dough, 9x14 sheet, 1 32
pickle relish, dill 0
pickle relish, sweet, sugar-free, 1T 15
pistachios, chopped, 2T 88
pistachios, whole, raw or dry roasted, 1 3
pineapple, chunks, canned, 1C 82
pineapple, chunks, frozen, 1C 80
pineapple, rings, canned, 1 30
pita, whole wheat, 1 loaf 150
pomegranate juice, 1C 134
chia seeds, 1T 68
chicken breast, no skin, diced 1/4C 53
chicken breast, no skin, diced 1C 212
chicken breast, no skin, 4oz 120
chicken broth, organic, 1C 10
chicken thigh, bone-in, with skin 153
chicken thigh, bone-in, no skin 109
chocolate chips, Ghirardelli, 60% cacao, 1/4C 160
chocolate chips, Ghirardelli, 60% cacao, each 5
Clementine tangerine 35
cocoa, unsweetened, baking, 1t 7
cocoa, unsweetened, baking, 1T 20
cocoa, unsweetened, baking, 1/4C 80
coconut oil, 1t 40
coconut oil, 1T 120
corn, frozen, 1C 150
corn, frozen, 12-oz package 400
cornmeal, 1C 480
cottage cheese, fat free, 1C 162
cranberries, dried, sweetened, 1/4C 86
cucumber, whole 45
dark chocolate, Ghirardelli, 86% cacao square 60
dry milk, nonfat, 1C prepared 80
edamame, roasted and salted, 1/4C 132
egg, white 16
egg, whole 71
egg, 1 whole + 2 whites 103
eggplant, approx 1# 132
English muffin 100
flaxseed, ground, 1T 30
flaxseed, ground, 1/4C 120
flaxseed oil, Barleans Strawberry Swirl, 1t 33
flaxseed oil, Barleans Strawberry Swirl, 1T 65
flour, white whole wheat, 1t 10
flour, white whole wheat, 1T 28
flour, white whole wheat, 1C 440
flour, whole wheat, 1C 407
garlic, minced, 1t 10
garlic, minced, 1T 30
graham cracker, square, 1 30
grapes, seedless, red or green, each 4
grapes, seedless, red or green, 1C 104
green beans, frozen, 12-oz package 120
green chiles, diced, 1T 5
green chiles, diced, 7-oz can 70
ham, cooked, diced, 1C 312
hoisin sauce, 1T 20
horseradish sauce, 1T 20
hummus, Athenos brand, any flavor, 2T 50
individual ice cream cups 90
jelly, sugar-free, 1T 40
kale, 1C 33
ketchup, 1T 20
kiwi 56
leaf lettuce, 1 leaf 1
leek, 1 whole 54
lentils, 1T 42
lentils, 1C 678
lime juice, bottled, unsweetened, 1T 2
mandarin oranges, canned, 1/2C 80
mango, fresh, whole 135
mango, frozen, 1/2C 60
mayonnaise, light, 1T 50
maple syrup, sugar-free, 2T 15
milk, 2%, 1C 120
milk, almond, unsweetened, choc, 1C 45
milk, almond, unsweetened, vanilla, 1C 40
milk, soy, chocolate, 1C 100
molasses, 1T 60
molasses, 1/2C 480
Monterey Jack cheese, shredded, 1/4C 100
mozzarella cheese, shredded, 1/4C 80
mushrooms, fresh, sliced, 1/2C 8
mushrooms, fresh, sliced, 8-oz pkg 48
mushrooms, fresh, white, whole, 1 5
mustard 0
oats, quick, dry, 1/2C (approx 3/4C cooked) 150
oats, steel-cut, dry, 1/4C (approx 3/4C cooked) 150
olive oil, 1t 40
olive oil, 1T 119
olives, black, chopped, 1T 25
olives, black, chopped, 2-oz can 200
olives, black, sliced, 1T 13
olives, black, sliced, 2-oz can 100
olives, black, whole, 1 5
olives, green, whole, 1 7
onion, chopped, 1/4C 16
onion, slice 6
onion, whole 64
onion, pearl, frozen, 12-oz pkg 120
orange 86
Panko crumbs, 1T 14
Panko crumbs, 1/2C 110
parmesan cheese topping, grated, 1t 13
parmesan cheese topping, grated, 1T 38
parmesan cheese topping, grated, 1/4C 152
parsnip, approx 9-inches long 114
peach, fresh 68
peach, frozen, 1C 67
peanut butter, 1t 32
peanut butter, 1T 95
peanuts, dry roasted, 1 6
peanuts, dry roasted, 1 oz 164
peanuts, dry roasted, 1C 854
peas, green, frozen, 1C 103
pecan, halves, 1 10
pecan, halves, 1/4C (approx 20) 195
pecans, chopped, 1T 48
pecans, chopped, 1/4C 189
phyllo dough, 9x14 sheet, 1 32
pickle relish, dill 0
pickle relish, sweet, sugar-free, 1T 15
pistachios, chopped, 2T 88
pistachios, whole, raw or dry roasted, 1 3
pineapple, chunks, canned, 1C 82
pineapple, chunks, frozen, 1C 80
pineapple, rings, canned, 1 30
pita, whole wheat, 1 loaf 150
pomegranate juice, 1C 134
pork chop, boneless, 4oz 160
potato, peeled, boiled, 1/2C 67
potato, red, 2-inch diameter, whole 110
potato, whole, medium 164
potato, whole, large 284
provolone cheese, slice, 1oz 98
prune, whole, 1 23
quinoa, dry, 1/4C (approx 3/4C cooked) 172
quinoa, dry, 1C (approx 3C cooked) 688
radish, whole, 1 1
raisins, 1/4C 84
refried beans, fat free, 1/2C 110
roast beef from deli, sliced, 1 oz 50
rye bread, 1 slice 70
salad dressing, spray-type, 1 squirt 1
salmon, 3 oz 177
salmon, 4 oz 236
salmon, 5 oz 295
salsa, 1T 10
salsa, 1/2C 80
sauerkraut, 2T 5
sauerkraut, 1C 40
scallion (green onion), 1 8
sesame oil, 1t 40
sesame oil, 1T 120
sesame seeds, 1T 52
shiitake mushrooms, 1 10
shiitake mushrooms, 1C, chopped 81
smoked salmon, 4 oz 200
snap peas, boiled, 1C 67
snap peas, raw, 1C 41
sour cream, lowfat, 1T 20
sour cream, lowfat, 1C 320
sour cream, nonfat, 1C 200
spinach, fresh, 1C 8
spinach, 10-oz bag 60
stevia 0
strawberries, fresh, 1C 49
strawberries, frozen, 1C 80
string cheese, 1 60
sugar, granulated, 1t 15
sugar, granulated, 1T 45
sugar, granulated, 1C 774
sunflower seeds, roasted, salted, hulled, 1T 84
sunflower seeds, roasted, salted, hulled, 1/4C 250
sweet potato, 5-inches long, (approx 1C cubed) 112
swiss cheese, 1oz 106
tomato, slice 4
tomato, half 12
tomato, diced, 1C 32
tomato paste, 2T 30
tomato paste, 6-oz can 150
tomato sauce, canned, 1/4C 20
tomato sauce, canned, 8-oz can 70
tomatoes, cherry or grape, 10 30
tortilla, corn, 1 55
tortilla, whole wheat, 1 130
tuna, packed in water, 5-oz can 80
turkey breast, ground, 4 oz 120
turkey pepperoni, 1 oz 68
turnip 51
vanilla flavoring, imitation, 1t 2
vanilla flavoring, imitation, 1T 7
walnuts, chopped, 1T 41
walnuts, chopped, 1/4C 164
walnuts, chopped, 1/2C 328
walnuts, half, 1 13
wheat germ, 1T 30
wheat germ, 1/4C 120
Wholly Guacamole, 2T 60
winter squash, frozen, 12-oz box 135
yam, baked, half 160
yogurt, Greek, plain, nonfat, 2T 19
yogurt, Greek, plain, nonfat, 1C 152 yogurt, plain, lowfat, 2T 18
yogurt, plain, lowfat, 1C 140
zucchini, fresh, diced, 1C 20
zucchini, fresh, whole, 1 large 52
potato, peeled, boiled, 1/2C 67
potato, red, 2-inch diameter, whole 110
potato, whole, medium 164
potato, whole, large 284
provolone cheese, slice, 1oz 98
prune, whole, 1 23
quinoa, dry, 1/4C (approx 3/4C cooked) 172
quinoa, dry, 1C (approx 3C cooked) 688
radish, whole, 1 1
raisins, 1/4C 84
refried beans, fat free, 1/2C 110
roast beef from deli, sliced, 1 oz 50
rye bread, 1 slice 70
salad dressing, spray-type, 1 squirt 1
salmon, 3 oz 177
salmon, 4 oz 236
salmon, 5 oz 295
salsa, 1T 10
salsa, 1/2C 80
sauerkraut, 2T 5
sauerkraut, 1C 40
scallion (green onion), 1 8
sesame oil, 1t 40
sesame oil, 1T 120
sesame seeds, 1T 52
shiitake mushrooms, 1 10
shiitake mushrooms, 1C, chopped 81
smoked salmon, 4 oz 200
snap peas, boiled, 1C 67
snap peas, raw, 1C 41
sour cream, lowfat, 1T 20
sour cream, lowfat, 1C 320
sour cream, nonfat, 1C 200
spinach, fresh, 1C 8
spinach, 10-oz bag 60
stevia 0
strawberries, fresh, 1C 49
strawberries, frozen, 1C 80
string cheese, 1 60
sugar, granulated, 1t 15
sugar, granulated, 1T 45
sugar, granulated, 1C 774
sunflower seeds, roasted, salted, hulled, 1T 84
sunflower seeds, roasted, salted, hulled, 1/4C 250
sweet potato, 5-inches long, (approx 1C cubed) 112
swiss cheese, 1oz 106
tomato, slice 4
tomato, half 12
tomato, diced, 1C 32
tomato paste, 2T 30
tomato paste, 6-oz can 150
tomato sauce, canned, 1/4C 20
tomato sauce, canned, 8-oz can 70
tomatoes, cherry or grape, 10 30
tortilla, corn, 1 55
tortilla, whole wheat, 1 130
tuna, packed in water, 5-oz can 80
turkey breast, ground, 4 oz 120
turkey pepperoni, 1 oz 68
turnip 51
vanilla flavoring, imitation, 1t 2
vanilla flavoring, imitation, 1T 7
walnuts, chopped, 1T 41
walnuts, chopped, 1/4C 164
walnuts, chopped, 1/2C 328
walnuts, half, 1 13
wheat germ, 1T 30
wheat germ, 1/4C 120
Wholly Guacamole, 2T 60
winter squash, frozen, 12-oz box 135
yam, baked, half 160
yogurt, Greek, plain, nonfat, 2T 19
yogurt, Greek, plain, nonfat, 1C 152 yogurt, plain, lowfat, 2T 18
yogurt, plain, lowfat, 1C 140
zucchini, fresh, diced, 1C 20
zucchini, fresh, whole, 1 large 52
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