Margarine

14.1

9

3

3.000

Plain Yogurt

227

706

237

2.979

Fruit Yogurt, low fat

227

810

272

2.978

Plain Yogurt, skim

227

1160

391

2.967

Plain Yogurt, low fat

227

1060

359

2.953

Swiss Cheese

28

733

263

2.787

Gruyere Cheese

28

768

276

2.783

Edam Cheese

28

754

273

2.762

American Cheese Spread

28

427

155

2.755

Gouda Cheese

28

752

273

2.755

Whey, dry, sweet

7.5

77

28

2.750

Blue Cheese

28

526

202

2.604

Provolone Cheese

28

750

290

2.586

Papaya

454

76

30

2.533

Brie Cheese

28

525

208

2.524

Camembert Cheese

28

501

199

2.518

Parmesan Cheese

28

937

373

2.512

Parmesan Cheese, grated

5

192

77

2.494

Gjetost Cheese

28

231

93

2.484

Goat Milk

244

708

291

2.433

Brick Cheese

28

602

248

2.427

Muenster Cheese

28

606

250

2.424

Beets

136

72

30

2.400

Limburger Cheese

28

475

198

2.399

Tilsit Cheese

28

578

241

2.398

Port du salut Cheese

28

563

235

2.396

Processed Swiss Cheese

28

696

293

2.375

Cream Cheese

28

192

81

2.370

Mozzarella Cheese, part s

28

699

295

2.369

Processed American Cheese

28

623

263

2.369

Mozzarella Cheese

28

559

236

2.369

Neufchatel Cheese

28

253

107

2.364

Butter

14.1

9

4

2.250

Colby Cheese

28

561

254

2.209

Monterey Jack Cheese

28

578

262

2.206

Cheshire Cheese

28

551

250

2.204

Cheddar Cheese

28

588

267

2.202

Buttermilk

245

679

309

2.197

Skim Milk

245

663

302

2.195

Half and Half Cream

242

568

259

2.193

Sherbet

193

171

78

2.192

Condensed Milk, sweetened

306

1920

876

2.192

Chocolate Milk

250

629

287

2.192

Nonfat Milk, dry

120

3440

1570

2.191

Low fat Milk, 2%

244

644

294

2.190

Evaporated Milk

126

681

311

2.190

Ice Cream

133

381

174

2.190

Whole Milk

244

637

291

2.189

Whole Milk, dry

128

2670

1220

2.189

Nonfat Milk, dry, instant

68

1890

864

2.188

Ice Milk

131

409

187

2.187

Whipping Cream, heavy

238

387

177

2.186

Evaporated Milk, skim

128

763

349

2.186

Whipping Cream, light

239

411

188

2.186

Ice Cream, rich

148

327

150

2.180

Mango

300

85

39

2.179

Whipped Cream, pressurize

60

152

70

2.171

Apricot

114

103

48

2.146

Coffee Cream

15

32

15

2.133

Apple

150

17

8

2.125

Ricotta Cheese

246

3290

1550

2.123

Ricotta Cheese, part skim

246

3320

1570

2.115

Pear, dried

175

116

56

2.071

Eggnog

254

758

378

2.005

Applesauce, unsweetened

244

24

12

2.000

Crabapple, slices

110

28

14

2.000

Loquat

16

2

1

2.000

Apple, dried

64

37

19

1.947

Pear

180

23

12

1.917

Apricot, dried

35

89

49

1.816

Cottage Cheese, creamed

210

2120

1190

1.782

Cottage Cheese, Low fat 2%

226

2510

1410

1.780

Cottage Cheese, dry

145

2020

1140

1.772

Fig, dried

189

228

131

1.740

Fig

65

19

11

1.727

Human Milk

246

168

105

1.600

Avocado

272

189

119

1.588

Salmon

85

1550

1000

1.550

Swordfish

85

1550

1000

1.550

Haddock

85

1480

961

1.540

Smelt

85

1380

897

1.538

Snapper

85

1600

1040

1.538

Pollock

85

1520

989

1.537

Eel

85

1440

938

1.535

Catfish

85

1420

925

1.535

Anchovy, in oit, drained

20

531

346

1.535

Whitefish

85

1490

971

1.535

Tuna, in water

165

4480

2920

1.534

Cod

85

1390

906

1.534

Flat fish, flounder and s

85

1470

959

1.533

Mackerel

85

1450

946

1.533

Shark

85

1640

1070

1.533

Carp

85

1390

907

1.533

Pike

85

1500

979

1.532

Herring

85

1400

914

1.532

Sardines, in oil, drained

24

542

354

1.531

Bass

85

1380

902

1.530

Perch

85

1450

948

1.530

Bluefish

85

1560

1020

1.529

Halibut

85

1620

1060

1.528

Tomato

123

41

27

1.519

Turnips

130

47

31

1.516

Tomato juice

243

54

36

1.500

Soybean sprouts

70

386

266

1.451

Canadian Style Bacon

454

7370

5100

1.445

Wild pheasant

371

7470

5240

1.426

Pork Spareribs

454

4730

3340

1.416

Tomato paste

262

282

200

1.410

Liver cheese

28

334

237

1.409

Chicken, dark meat, w/o s

109

1860

1320

1.409

Chicken, light meat w/o s

88

1730

1230

1.407

Chicken neck

79

298

212

1.406

Summer sausage

23

318

228

1.395

Pineapple

155

39

28

1.393

Pork leg

454

7550

5530

1.365

Pork loin chop

151

1950

1430

1.364

Pork Shoulder

454

7140

5240

1.363

Potato

150

190

140

1.357

Chicken breast

181

2500

1870

1.337

Cream of Mushroom soup

244

127

95

1.337

Turkey noodle soup

244

212

159

1.333

Celery

120

32

24

1.333

Chicken drumstick

110

1160

872

1.330

Potato, baking

202

283

214

1.322

Beef Flank steak

454

7270

5500

1.322

Chicken gumbo

244

161

122

1.320

Chicken noodle soup

241

219

166

1.319

Beef Round steak

454

7320

5550

1.319

Beef noodle soup

244

261

198

1.318

Vegetable w/beef soup

244

344

261

1.318

Cream of Asparagus soup

244

112

85

1.318

Porterhouse steak

454

6560

4980

1.317

Beef T-bone steak

454

6330

4810

1.316

Beef Sirloin steak

454

6880

5230

1.315

Knockwurst

68

634

482

1.315

Beef Rib roast

454

6050

4600

1.315

Beef Short ribs

454

5430

4130

1.315

Beef Chuck roast

454

6900

5250

1.314

Beef Tenderloin

454

6990

5320

1.314

Persimmon

200

55

42

1.310

Squash, summer

130

85

65

1.308

Chicken leg

231

2470

1890

1.307

Chicken, light meat

116

1920

1470

1.306

Ham, boneless

454

6750

5170

1.306

Chicken canned, boned

142

2500

1920

1.302

Turkey, dark meat

152

2620

2020

1.297

Cream of chicken soup

244

215

166

1.295

Chicken heart

6.1

79

61

1.295

Turkey, light meat

180

3540

2740

1.292

Bratwurst, ckd

85

910

706

1.289

Turkey, canned boned

142

3040

2360

1.288

Italian sausage, ckd

67

1020

792

1.288

Pork sausage

28

252

196

1.286

Wild quail

405

6660

5180

1.286

Chicken thigh

120

1310

1020

1.284

Chicken, dark meat

160

2150

1680

1.280

Goose, domesticated

320

4010

3150

1.273

Pork and beef sausage

13

141

111

1.270

Bologna, beef and pork

28

250

198

1.263

Peach, dried

130

151

120

1.258

Black bean soup

247

415

331

1.254

Bean w/ frankfurters soup

250

415

331

1.254

Peach

115

20

16

1.250

Corned Beef, brisket

454

5100

4100

1.244

Pastrami

28

375

302

1.242

Bologna, beef

28

254

205

1.239

Frankfurter, beef

45

389

314

1.239

Ground beef, regular

113

1560

1260

1.238

Cream of celery soup

244

73

59

1.237

Ground beef, lean

113

1670

1350

1.237

Chicken liver

32

35

352

1.236

Duck liver

44

624

505

1.236

Turkey liver

102

1540

1250

1.232

Mortadella

28

358

291

1.230

Goose liver

94

1160

943

1.230

Plum

5.5

90

74

1.216

Green beans

110

97

80

1.213

Chicken back

177

1090

900

1.211

Beef smoked, chopped

28

467

386

1.210

Pork Bacon

454

2900

2400

1.208

Beef, dried

28

673

557

1.208

Brotwurst

28

323

268

1.205

Polish sausage

28

315

262

1.202

Salami, hard

10

182

152

1.197

Bologna, pork

28

341

285

1.196

Chicken wing

90

698

585

1.193

Braunschweiger

28

258

217

1.189

Duck, domesticated

287

2610

2210

1.181

Lentil sprouts

77

548

470

1.166

Lettuce, romaine

56

58

50

1.160

Lettuce, iceberg

75

60

52

1.154

Caviar, black and red

16

293

254

1.154

Cauliflower

100

108

96

1.125

Vienna sausage

16

127

113

1.124

Liver

113

1570

1420

1.106

Guava

112

21

19

1.105

New England Clam Chowder

244

251

229

1.096

Cream of potato soup

244

83

76

1.092

Spinach

55

98

90

1.089

Kale

67

132

123

1.073

Chicken rice soup

241

251

234

1.073

Kielbasa

28

286

267

1.071

Frankfurter, beef and por

45

407

382

1.065

Whole Egg

50

410

388

1.057

Egg White

33

206

195

1.056

Whole Egg, dried

5

155

147

1.054

Watermelon

160

99

94

1.053

Cabbage, chinese

70

62

59

1.051

Corn

154

210

200

1.050

Sweet potato

130

105

100

1.050

Turnip greens

55

54

52

1.038

Abalone

85

1090

1060

1.028

Oysters

84

444

433

1.025

Clams

180

1720

1680

1.024

Scallops

85

1060

1040

1.019

Banana

175

55

54

1.019

Asparagus

134

194

192

1.010

Oat flakes

48

583

579

1.007

Mayonnaise

185

1400

1400

1.000

Vegetarian vegetable soup

241

99

99

1.000

Beet greens

38

20

20

1.000

Endive

50

32

32

1.000

Leeks

124

97

97

1.000

Pumpkin

245

96

96

1.000

Shrimp

85

1500

1510

0.993

Crab

85

1350

1360

0.993

pea soup w/ham

253

696

703

0.990

Lima beans, cooked

170

765

775

0.987

Egg Yolk

17

189

193

0.979

Okra

100

82

84

0.976

Broccoli

88

124

128

0.969

Chicken gizzard

37

465

484

0.961

Strawberries

149

37

39

0.949

Collards

186

140

72

0.931

Minestrone soup

241

183

198

0.924

Carrots

110

44

48

0.917

Dates

83

50

55

0.909

Peppers, sweet

100

38

42

0.905

Radish

45

16

18

0.889

Watercress

104

172

200

0.860

Swiss chard

36

36

42

0.857

Eggplant

82

42

50

0.840

Tomato soup

244

51

61

0.836

Cabbage, common

70

40

48

0.833

Wheat germ

180

1330

1790

0.743

Peas, green

146

463

625

0.741

Brussels sprouts

88

130

178

0.730

Tangerine

116

27

37

0.730

Orange

180

62

85

0.729

Onions, green

100

4

6

0.667

Mushrooms

70

48

72

0.667

Cucumber

104

22

36

0.611

Wheat granules

28.4

101

169

0.598

Corn grits

242

68

114

0.596

Snails

85

1250

2100

0.595

Wheat, shredded

23.6

79

133

0.594

Wheat flakes

33

101

171

0.591

Cream of wheat

251

98

166

0.590

Pistachios, shelled

128

1640

2790

0.588

Corn, puffed

28.4

65

112

0.580

Wheat, puffed

12

49

85

0.576

Squash, winter

205

902

1590

0.567

Bran flakes

47

177

314

0.564

Elderberries

145

38

68

0.559

Plantain

148

89

160

0.556

Oats, puffed

28.4

175

320

0.547

Oatmeal

234

78

147

0.531

Cashews

160

246

470

0.523

Chestnuts, fresh

160

246

470

0.523

Rice, puffed

14

38

73

0.521

Yams

200

89

191

0.466

Pumpkin seeds & squash

140

2530

5570

0.454

Garlic

3

8

19

0.421

Macadamia nuts

134

434

1200

0.362

Blackberries

145

17

49

0.347

Blueberries

145

17

49

0.347

Onions, mature

160

90

262

0.344

Grapes, slip skin

153

13

42

0.310

Grapes, adherent skin

160

24

78

0.308

Peanuts

144

1450

5050

0.287

Peanut butter

15

176

613

0.287

Coconut, shredded

80

118

437

0.270

Almonds

142

946

3540

0.267

Rutabaga

140

55

207

0.266

Pecans

108

315

1190

0.265

Sesame seeds

150

1240

4990

0.248

Hickory nuts

15

70

298

0.235

Brazil nuts

140

757

3350

0.226

Tahini

15

82

378

0.217

Grape juice

253

25

119

0.210

Tangerine juice

247

17

84

0.202

Pine nuts

28

256

1330

0.192

Orange juice

248

22

117

0.188

Hazelnuts

135

459

2480

0.185

Walnuts

100

466

2520

0.185