Name |
Servings |
Calories |
Tot. Fat |
Sat. Fat |
Trans. Fat |
Cholesterol |
Fiber |
Sodium |
Total Carbs |
Sugar |
Protein |
Iron |
Calcium |
Vitamin A |
Vitamin C |
Almond Milk - 1/2 cup almond milk |
1 |
20 |
1.79g |
0.14g |
0 |
0 |
0.4g |
3mg |
0.7g |
0.17g |
0.75g |
2% |
2% |
0 |
0 |
Almond Milk - 1/2 cup almond milk |
1 |
29 |
1.76g |
0.14g |
0 |
0 |
0.4g |
2mg |
3.16g |
2.65g |
0.74g |
2% |
2% |
0 |
0 |
Almonds - 1 oz almond |
3 |
507 |
44.94g |
3.45g |
0 |
0 |
9.9g |
0 |
16.41g |
4.17g |
18.78g |
21% |
24% |
0 |
0 |
Almonds - 10 almonds |
1 |
69 |
6.08g |
0.47g |
0 |
0 |
1.4g |
0 |
2.37g |
0.58g |
2.55g |
3% |
3% |
0 |
0 |
American Cheese - Reduced Fat American Cheese |
1 |
82 |
4.79g |
3.01g |
0 |
18mg |
0 |
540mg |
3.6g |
2.73g |
5.98g |
1% |
53% |
19% |
0 |
Apples - 1 cup slices |
1 |
53 |
0.14g |
0.02g |
0 |
0 |
1.4g |
0 |
14.04g |
11.11g |
0.3g |
0 |
1% |
1% |
7% |
Apples - 1 large apple |
1 |
110 |
0.36g |
0.06g |
0 |
0 |
5.1g |
2mg |
29.28g |
22.03g |
0.55g |
1% |
1% |
2% |
16% |
Apples - 1 medium appl |
3 |
216 |
0.69g |
0.12g |
0 |
0 |
9.9g |
3mg |
57.18g |
43.02g |
1.08g |
3% |
3% |
6% |
30% |
Apples - 1 medium appl |
1 |
61 |
0.17g |
0.03g |
0 |
0 |
1.7g |
0 |
16.33g |
12.93g |
0.35g |
0 |
1% |
1% |
8% |
Applesauce - 1 snack size (4 oz) |
1 |
49 |
0.06g |
0.01g |
0 |
0 |
1.4g |
2mg |
12.76g |
11.4g |
0.19g |
1% |
0 |
0 |
2% |
Asparagus - 1 medium Spear |
1 |
3 |
0.02g |
0.01g |
0 |
0 |
0.3g |
0 |
0.62g |
0.3g |
0.35g |
2% |
0 |
2% |
2% |
Avocados - 1/2 avocado |
1 |
161 |
14.73g |
2.14g |
0 |
0 |
6.7g |
7mg |
8.57g |
0.66g |
2.01g |
3% |
1% |
3% |
17% |
Bacon - 1 thick slice bacon |
1 |
65 |
5.01g |
1.65g |
0 |
13mg |
0 |
277mg |
0.17g |
0 |
4.44g |
1% |
0 |
0 |
0 |
Bagels - 1 medium Bagel |
1 |
270 |
1.7g |
0.41g |
0 |
0 |
2.3g |
470mg |
53.02g |
5.3g |
10.52g |
35% |
9% |
0 |
2% |
Bagels - Cinnamon Raisin Bagel |
1 |
243 |
1.51g |
0.24g |
0 |
0 |
2g |
287mg |
49.13g |
5.32g |
8.72g |
19% |
2% |
1% |
1% |
Bananas - 1 cup sliced |
1 |
134 |
0.5g |
0.17g |
0 |
0 |
3.9g |
2mg |
34.26g |
18.34g |
1.64g |
2% |
1% |
2% |
22% |
Bananas - 1 large banana |
5 |
605 |
2.25g |
0.75g |
0 |
0 |
17.5g |
5mg |
155.3g |
83.15g |
7.4g |
10% |
5% |
10% |
100% |
Bananas - 1 medium banana |
11 |
1155 |
4.29g |
1.43g |
0 |
0 |
34.1g |
11mg |
296.45g |
158.73g |
14.19g |
22% |
11% |
22% |
187% |
Bananas - 1 small banana |
1 |
90 |
0.33g |
0.11g |
0 |
0 |
2.6g |
1mg |
23.07g |
12.35g |
1.1g |
1% |
0 |
1% |
15% |
Berries - 1 cup halves |
1 |
49 |
0.46g |
0.02g |
0 |
0 |
3g |
2mg |
11.67g |
7.08g |
1.02g |
4% |
2% |
0 |
149% |
Black Beans - 1/4 cup black bean |
2 |
110 |
0.34g |
0.1g |
0 |
0 |
8.2g |
460mg |
19.88g |
0 |
7.24g |
22% |
8% |
0 |
8% |
Blueberries - 1 cup blueberri |
1 |
83 |
0.48g |
0.04g |
0 |
0 |
3.5g |
1mg |
21.01g |
14.44g |
1.07g |
2% |
1% |
2% |
24% |
Blueberries - 1 oz blueberri |
1 |
16 |
0.09g |
0.01g |
0 |
0 |
0.7g |
0 |
4.11g |
2.82g |
0.21g |
0 |
0 |
0 |
4% |
Blueberries - 1/2 cup blueberries |
1 |
41 |
0.24g |
0.02g |
0 |
0 |
1.7g |
1mg |
10.51g |
7.22g |
0.54g |
1% |
0 |
1% |
12% |
Bread - 2 slices Onion Bread |
1 |
131 |
1.6g |
0.35g |
0 |
0 |
1.2g |
331mg |
24.94g |
2.24g |
3.74g |
10% |
7% |
0 |
0 |
Bread - Mixed Grain Bread |
1 |
131 |
1.98g |
0.42g |
0 |
0 |
3.3g |
253mg |
24.13g |
5.23g |
5.2g |
10% |
5% |
0 |
0 |
Bread - Multigrain Bread |
2 |
242 |
3.46g |
0.46g |
0 |
0 |
16.8g |
316mg |
54.48g |
3.46g |
11.14g |
30% |
20% |
0 |
0 |
Bread - Wheat Bran Bread |
2 |
358 |
4.9g |
1.12g |
0 |
0 |
5.8g |
700mg |
68.84g |
13.94g |
12.68g |
24% |
10% |
0 |
0 |
Bread - Whole Wheat Bread |
7 |
945 |
14.98g |
3.29g |
0 |
0 |
16.1g |
1932mg |
171.57g |
19.95g |
33.25g |
70% |
35% |
0 |
0 |
Breakfast Items - Cooked Egg Whites |
1 |
17 |
0.06g |
0 |
0 |
0 |
0 |
106mg |
0.24g |
0.23g |
3.58g |
0 |
0 |
0 |
0 |
Broccoli - 1 cup chopped broccoli |
2 |
170 |
7.78g |
1.46g |
0 |
0 |
11g |
866mg |
19.8g |
5.3g |
11.38g |
12% |
16% |
0 |
244% |
Broccoli - 1 cup chopped broccoli |
1 |
31 |
0.34g |
0.04g |
0 |
0 |
2.4g |
30mg |
6.04g |
1.55g |
2.57g |
4% |
4% |
11% |
135% |
Broccoli - 1 oz broccoli |
1 |
10 |
0.1g |
0.01g |
0 |
0 |
0.7g |
9mg |
1.88g |
0.48g |
0.8g |
1% |
1% |
4% |
42% |
Butter - 1 pat |
1 |
36 |
4.06g |
2.57g |
0 |
11mg |
0 |
1mg |
0 |
0 |
0.04g |
0 |
0 |
2% |
0 |
Butter - 1 tbsp butter |
1 |
102 |
11.52g |
7.29g |
0 |
31mg |
0 |
2mg |
0.01g |
0.01g |
0.12g |
0 |
0 |
7% |
0 |
Butter - Light Soft Spread |
3 |
150 |
15g |
3g |
0 |
0 |
0 |
255mg |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
Cereal - Bran Flakes |
1 |
128 |
0.88g |
0.16g |
0 |
0 |
7g |
293mg |
32.16g |
7.56g |
3.76g |
60% |
2% |
20% |
0 |
Cereal - Corn Flakes |
1 |
101 |
0.03g |
0 |
0 |
0 |
1.3g |
266mg |
24.28g |
1.82g |
1.88g |
30% |
0 |
15% |
0 |
Cereal - Essential Everday Honey Oats & Flakes |
1 |
120 |
1g |
0 |
0 |
0 |
1g |
150mg |
27g |
8g |
2g |
50% |
0 |
25% |
25% |
Cereal - Frosted Flakes Cereal |
1 |
147 |
0.21g |
0.07g |
0 |
0 |
1.3g |
192mg |
36.12g |
15.2g |
1.32g |
32% |
0 |
0 |
13% |
Cereal - Honey Clusters Cereal |
1 |
160 |
0 |
0 |
0 |
0 |
13g |
280mg |
42g |
6g |
5g |
25% |
10% |
10% |
0 |
Cereal - Regular Cereal |
1 |
124 |
1.12g |
0.27g |
0 |
0 |
1.7g |
223mg |
27.4g |
7.45g |
2.39g |
41% |
5% |
0 |
14% |
Cereal - Shredded Wheat Cereal |
1 |
183 |
0.99g |
0.16g |
0 |
0 |
5g |
10mg |
43.58g |
11.6g |
4.06g |
10% |
1% |
0 |
0 |
Cereal - Special K Original Cereal |
3 |
360 |
1.5g |
0 |
0 |
0 |
0 |
660mg |
66g |
12g |
21g |
135% |
0 |
45% |
105% |
Cereal Bars - Fat Free Cereal Bars with Fruit Filling |
2 |
248 |
0.32g |
0.06g |
0 |
0 |
1.6g |
406mg |
56.74g |
40.72g |
4.28g |
50% |
10% |
0 |
4% |
Cheddar Cheese - 1 slice cheddar cheese |
2 |
62 |
0.34g |
0.22g |
0 |
4mg |
0 |
642mg |
5.62g |
4.18g |
9.44g |
0 |
28% |
0 |
0 |
Cheddar Cheese - 1/4 cup shredded |
1 |
114 |
9.36g |
5.96g |
0 |
30mg |
0 |
175mg |
0.36g |
0.15g |
7.03g |
1% |
20% |
6% |
0 |
Cheese - Low Fat Cream Cheese |
1 |
69 |
5.28g |
3.33g |
0 |
17mg |
0 |
89mg |
2.1g |
0.06g |
3.18g |
3% |
3% |
4% |
0 |
Cheese - Regular Cream Cheese |
2 |
202 |
20.22g |
12.74g |
0 |
64mg |
0 |
172mg |
1.54g |
0.12g |
4.38g |
4% |
4% |
16% |
0 |
Cherry Tomatoes - 1 Cherry Tomato |
1 |
3 |
0.03g |
0.01g |
0 |
0 |
0.2g |
1mg |
0.67g |
0.45g |
0.15g |
2% |
1% |
17% |
21% |
Chicken - 1 Roasted Breast |
1 |
284 |
6.14g |
1.74g |
0 |
146mg |
0 |
127mg |
0 |
0 |
53.35g |
10% |
3% |
1% |
0 |
ChickenBreast - 1 slice chickenbreast |
1 |
23 |
0.5g |
0.14g |
0 |
12mg |
0 |
55mg |
0 |
0 |
4.31g |
1% |
0 |
0 |
0 |
ChickenBreast - 1 thin slice chickenbreast |
3 |
33 |
0.75g |
0.21g |
0 |
18mg |
0 |
84mg |
0 |
0 |
6.45g |
0 |
0 |
0 |
0 |
ChickenBreast - 4 oz Flame Grilled Chicken Breast |
1 |
180 |
4g |
1g |
0 |
110mg |
0 |
560mg |
0 |
0 |
35g |
0 |
0 |
0 |
0 |
Coffee - 1 cup (6 fl oz) coffee |
2 |
60 |
0.28g |
0.16g |
0 |
0 |
0 |
12mg |
14.28g |
13.08g |
0.62g |
0 |
0 |
0 |
0 |
Coffee - 1 cup (6 fl oz) coffee |
4 |
24 |
0.6g |
0.32g |
0 |
0 |
0 |
24mg |
3.36g |
0.88g |
1.32g |
0 |
0 |
0 |
0 |
Coffee - 1 cup (6 fl oz) coffee |
2 |
4 |
0.08g |
0 |
0 |
0 |
0 |
8mg |
0.14g |
0 |
0.42g |
0 |
0 |
0 |
0 |
Coffee - 1 cup (6 fl oz) coffee |
2 |
100 |
2.84g |
2.6g |
0 |
0 |
0 |
22mg |
18.28g |
17.02g |
0.76g |
0 |
0 |
0 |
0 |
Coffee - 1 cup (6 fl oz) coffee |
2 |
52 |
2.94g |
2.68g |
0 |
0 |
0 |
24mg |
5.82g |
4.52g |
0.78g |
0 |
0 |
0 |
0 |
Coffee - 1 medium coffee |
1 |
135 |
5.51g |
3.32g |
0 |
20mg |
0 |
126mg |
12.36g |
13.55g |
8.81g |
2% |
31% |
0 |
1% |
Coffee - 1 mug (8 fl oz) coffee |
1 |
41 |
0.19g |
0.11g |
0 |
0 |
0 |
8mg |
9.56g |
8.75g |
0.42g |
0 |
0 |
0 |
0 |
Coffee - 1 mug (8 fl oz) coffee |
1 |
39 |
0.01g |
0 |
0 |
0 |
0 |
6mg |
9.54g |
8.66g |
0.25g |
0 |
0 |
0 |
0 |
Coffee - 1 mug (8 fl oz) coffee |
2 |
16 |
0.4g |
0.22g |
0 |
0 |
0 |
16mg |
2.26g |
0.6g |
0.88g |
0 |
0 |
0 |
0 |
Coffee - Coffee with Cream and Sugar |
2 |
240 |
12g |
7g |
0 |
40mg |
0 |
130mg |
30g |
24g |
2g |
0 |
8% |
8% |
0 |
Coffee - Espresso |
1 |
4 |
0.32g |
0.16g |
0 |
0 |
0 |
25mg |
0 |
0 |
0.21g |
1% |
0 |
0 |
1% |
Cranberry Juice - Cranberry Grape Juice |
1 |
137 |
0.24g |
0.08g |
0 |
0 |
0.2g |
7mg |
34.3g |
0 |
0.49g |
0 |
2% |
0 |
131% |
Cranberry Juice - Cranberry Juice Cocktail |
1 |
137 |
0.25g |
0.02g |
0 |
0 |
0 |
5mg |
34.21g |
30.03g |
0 |
1% |
0 |
0 |
71% |
Cream - Half & Half Cream |
1 |
20 |
1.72g |
1.07g |
0 |
6mg |
0 |
6mg |
0.64g |
0.02g |
0.44g |
0 |
2% |
1% |
0 |
Cream Cheese - 1 oz cream cheese |
3 |
195 |
14.97g |
9.42g |
0 |
48mg |
0 |
252mg |
5.94g |
0.18g |
9.03g |
9% |
9% |
12% |
0 |
Cream Cheese - 1 oz cream cheese |
1 |
99 |
9.89g |
6.23g |
0 |
31mg |
0 |
84mg |
0.75g |
0.06g |
2.14g |
2% |
2% |
8% |
0 |
Croissants - 1 large croissant |
1 |
272 |
14.07g |
7.81g |
0 |
45mg |
1.7g |
498mg |
30.69g |
7.54g |
5.49g |
8% |
2% |
0 |
0 |
Egg Whites - 1 Cooked Egg White |
7 |
119 |
0.42g |
0 |
0 |
0 |
0 |
742mg |
1.68g |
1.61g |
25.06g |
0 |
0 |
0 |
0 |
Egg Whites - 1 cup egg white |
1 |
126 |
0.41g |
0 |
0 |
0 |
0 |
403mg |
1.77g |
1.73g |
26.49g |
1% |
2% |
0 |
0 |
Egg Whites - 1/4 cup egg white |
1 |
32 |
0.1g |
0 |
0 |
0 |
0 |
101mg |
0.44g |
0.43g |
6.62g |
0 |
0 |
0 |
0 |
Egg Whites - 1/4 cup Liquid Egg Whites |
1 |
25 |
0 |
0 |
0 |
0 |
0 |
75mg |
0 |
0 |
5g |
0 |
0 |
0 |
0 |
Eggs - 1 large egg |
1 |
101 |
7.45g |
2.24g |
0 |
215mg |
0 |
171mg |
1.34g |
1.06g |
6.76g |
4% |
4% |
6% |
0 |
Eggs - 1 medium egg |
1 |
65 |
4.37g |
1.36g |
0 |
186mg |
0 |
62mg |
0.34g |
0.34g |
5.54g |
4% |
2% |
4% |
0 |
Eggs - 2 large |
1 |
203 |
14.9g |
4.49g |
0 |
429mg |
0 |
342mg |
2.68g |
2.11g |
13.53g |
8% |
9% |
13% |
0 |
English Muffins - Regular English Muffin |
1 |
132 |
0.98g |
0.43g |
0 |
0 |
2g |
246mg |
25.62g |
2.05g |
5.14g |
13% |
10% |
0 |
2% |
Fried Eggs - 1 large fried egg |
3 |
219 |
14.79g |
4.62g |
0 |
630mg |
0 |
669mg |
1.14g |
1.14g |
18.72g |
15% |
9% |
0 |
0 |
Granola - Lowfat Granola |
1 |
209 |
2.8g |
0.61g |
0 |
0 |
3.4g |
135mg |
43.78g |
15.73g |
4.51g |
11% |
2% |
0 |
5% |
Granola - Regular Granola |
1 |
226 |
6.12g |
1.79g |
0 |
1mg |
3.8g |
103mg |
40.18g |
14.32g |
5.12g |
12% |
3% |
0 |
2% |
Grapefruits - 1 large grapefruit |
2 |
212 |
0.66g |
0.1g |
0 |
0 |
7.4g |
0 |
53.66g |
46.34g |
4.18g |
4% |
8% |
0 |
380% |
Grapes - 10 grapes |
1 |
34 |
0.08g |
0.03g |
0 |
0 |
0.4g |
1mg |
9.05g |
7.74g |
0.36g |
1% |
0 |
0 |
9% |
Ham - Regular Ham |
2 |
92 |
4.82g |
1.64g |
0 |
32mg |
0.8g |
730mg |
2.14g |
0 |
9.3g |
4% |
2% |
0 |
4% |
Hard Boiled Eggs - 1 extra large egg |
1 |
89 |
6.13g |
1.89g |
0 |
245mg |
0 |
161mg |
0.65g |
0.65g |
7.27g |
4% |
3% |
0 |
0 |
Hard Boiled Eggs - 1 large egg |
2 |
154 |
10.56g |
3.26g |
0 |
422mg |
0 |
278mg |
1.12g |
1.12g |
12.52g |
6% |
4% |
0 |
0 |
Hard Boiled Eggs - 1 medium egg |
1 |
68 |
4.65g |
1.43g |
0 |
186mg |
0 |
122mg |
0.49g |
0.49g |
5.51g |
3% |
2% |
0 |
0 |
Honey - 1 tbsp honey |
1 |
64 |
0 |
0 |
0 |
0 |
0 |
1mg |
17.3g |
17.25g |
0.06g |
0 |
0 |
0 |
0 |
Honeydew Melons - 1 cup diced honeydew melon |
1 |
61 |
0.24g |
0.07g |
0 |
0 |
1.4g |
31mg |
15.45g |
13.8g |
0.92g |
2% |
1% |
2% |
51% |
Jams - 1 tbsp jam |
1 |
56 |
0.01g |
0 |
0 |
0 |
0.2g |
6mg |
13.77g |
9.7g |
0.07g |
1% |
0 |
0 |
3% |
Kiwifruit - 1 Kiwifruit |
4 |
184 |
1.6g |
0.08g |
0 |
0 |
9.2g |
8mg |
44.56g |
27.32g |
3.48g |
4% |
12% |
0 |
472% |
Lettuce - 1 oz lettuce |
1 |
5 |
0.09g |
0.01g |
0 |
0 |
0.6g |
2mg |
0.93g |
0.34g |
0.35g |
2% |
1% |
33% |
11% |
Maple Syrup - Pancake Syrup |
1 |
53 |
0.02g |
0 |
0 |
0 |
0 |
12mg |
13.92g |
8.4g |
0 |
0 |
0 |
0 |
0 |
Margarine - 1 tbsp margarine |
1 |
75 |
8.46g |
1.44g |
0 |
0 |
0 |
112mg |
0 |
0 |
0.09g |
0 |
0 |
0 |
0 |
Mayonnaise - Low Calorie Low Sodium Mayonnaise |
1 |
32 |
2.69g |
0.46g |
0 |
3mg |
0 |
15mg |
2.24g |
0.59g |
0.04g |
0 |
0 |
0 |
0 |
Melons - 1/2 cup diced melon |
1 |
31 |
0.12g |
0.03g |
0 |
0 |
0.7g |
15mg |
7.73g |
6.9g |
0.46g |
1% |
0 |
1% |
26% |
Milk - 1 cup milk |
1 |
146 |
7.93g |
4.55g |
0 |
24mg |
0 |
98mg |
11.03g |
12.83g |
7.86g |
0 |
28% |
0 |
0 |
Milk - 1 cup milk |
1 |
122 |
4.81g |
3.07g |
0 |
20mg |
0 |
100mg |
11.42g |
12.35g |
8.05g |
0 |
28% |
9% |
1% |
Milk - 1 cup milk |
3 |
366 |
14.64g |
8.895g |
0 |
51mg |
0 |
300mg |
34.47g |
37.77g |
24.09g |
0 |
84% |
0 |
0 |
Milk - 1/2 cup milk |
1 |
73 |
3.96g |
2.28g |
0 |
12mg |
0 |
49mg |
5.51g |
6.42g |
3.93g |
0 |
14% |
0 |
0 |
Milk - 1/2 cup milk |
1 |
43 |
0.22g |
0.14g |
0 |
2mg |
0 |
64mg |
5.94g |
6.24g |
4.18g |
0 |
15% |
0 |
2% |
Multigrain Bread - 1 large slice multigrain bread |
2 |
160 |
2.44g |
0.52g |
0 |
0 |
4g |
312mg |
29.7g |
6.44g |
6.4g |
12% |
6% |
0 |
0 |
Oatmeal - 1 cup oatmeal |
3 |
639 |
8.43g |
1.5g |
0 |
0 |
13.2g |
855mg |
127.89g |
46.2g |
17.28g |
132% |
48% |
0 |
0 |
Oatmeal - 1 packet Fruit |
1 |
146 |
1.92g |
0.34g |
0 |
0 |
3g |
195mg |
29.15g |
10.53g |
3.94g |
30% |
11% |
0 |
0 |
Oatmeal - 1 packet Plain |
3 |
420 |
5.55g |
0.99g |
0 |
0 |
8.7g |
564mg |
84.18g |
30.39g |
11.37g |
87% |
33% |
0 |
0 |
Oatmeal - 1/4 cup Oats |
1 |
152 |
2.69g |
0.48g |
0 |
0 |
4.1g |
1mg |
25.85g |
0 |
6.59g |
10% |
2% |
0 |
0 |
Oatmeal - Lower Sugar Peaches and Cream |
1 |
130 |
3g |
0 |
0 |
0 |
3g |
190mg |
24g |
5g |
4g |
0 |
0 |
0 |
0 |
Oatmeal - Quaker Oats Old Fashion Oatmeal |
3 |
450 |
9g |
1.5g |
0 |
0 |
12g |
0 |
81g |
3g |
15g |
30% |
0 |
0 |
0 |
Oatmeal - Regular Oatmeal |
1 |
145 |
2.39g |
0.42g |
0 |
0 |
3.7g |
278mg |
25.37g |
0.56g |
6.06g |
8% |
2% |
0 |
0 |
Oats - Instant Oats Cereal with Raisins and Spice made with Water |
1 |
240 |
2.74g |
0.48g |
0 |
0 |
3.8g |
362mg |
48.77g |
23.21g |
4.97g |
33% |
17% |
33% |
1% |
Oats - Oats |
1 |
311 |
5.1g |
0.9g |
0 |
0 |
7.9g |
3mg |
54.27g |
1.17g |
12.96g |
19% |
4% |
0 |
0 |
Oats - Plain Oatmeal |
2 |
290 |
4.78g |
0.84g |
0 |
0 |
7.4g |
556mg |
50.74g |
1.12g |
12.12g |
16% |
4% |
0 |
0 |
Oats - Quick Oatmeal |
1 |
145 |
2.39g |
0.42g |
0 |
0 |
3.7g |
278mg |
25.37g |
0.56g |
6.06g |
8% |
2% |
0 |
0 |
Onions - 1 oz onion |
1 |
12 |
0.02g |
0.01g |
0 |
0 |
0.4g |
1mg |
2.87g |
1.21g |
0.26g |
0 |
1% |
0 |
3% |
Orange Juice - California Orange Juice from Concentrate |
1 |
110 |
0.67g |
0.07g |
0 |
0 |
0 |
2mg |
25.05g |
0 |
1.99g |
2% |
2% |
7% |
177% |
Orange Juice - Chilled Orange Juice |
1 |
110 |
0.67g |
0.07g |
0 |
0 |
0.5g |
2mg |
25.05g |
0 |
1.99g |
2% |
2% |
4% |
136% |
Orange Juice - Freshly Squeezed Orange Juice |
1 |
112 |
0.5g |
0.06g |
0 |
0 |
0.5g |
2mg |
25.79g |
20.83g |
1.74g |
3% |
3% |
0 |
207% |
Oranges - Navel Oranges |
1 |
69 |
0.21g |
0.02g |
0 |
0 |
3.1g |
1mg |
17.56g |
11.9g |
1.27g |
1% |
6% |
7% |
138% |
Parmesan Cheese - 1 tbsp parmesan cheese |
1 |
22 |
1.43g |
0.87g |
0 |
4mg |
0 |
76mg |
0.2g |
0.04g |
1.92g |
0 |
6% |
0 |
0 |
Peaches - 1 large peach |
1 |
61 |
0.39g |
0.03g |
0 |
0 |
2.4g |
0 |
14.98g |
13.17g |
1.43g |
2% |
1% |
10% |
17% |
Peaches - Peaches in Juice Pack |
1 |
110 |
0.08g |
0.01g |
0 |
0 |
3.2g |
10mg |
28.92g |
25.68g |
1.58g |
4% |
2% |
19% |
15% |
Peanut Butter - 2 tbsp Reduced Fat |
1 |
168 |
11.02g |
2.4g |
0 |
0 |
1.7g |
175mg |
11.55g |
2.53g |
8.39g |
3% |
1% |
0 |
0 |
Potatoes - 1 medium potato |
1 |
203 |
9.52g |
1.22g |
0 |
0 |
3.4g |
137mg |
27.28g |
1.22g |
3.16g |
7% |
2% |
0 |
41% |
Quinoa - 1/4 cup quinoa |
1 |
159 |
2.46g |
0.25g |
0 |
0 |
2.5g |
9mg |
29.28g |
0 |
5.57g |
22% |
3% |
0 |
0 |
Raisins - 1 oz raisin |
1 |
84 |
0.13g |
0.02g |
0 |
0 |
1g |
3mg |
22.17g |
16.57g |
0.86g |
3% |
1% |
0 |
1% |
Ranch Dressing - Regular Ranch Dressing |
1 |
73 |
7.71g |
0 |
0 |
5mg |
0.1g |
122mg |
1g |
0.37g |
0.15g |
0 |
0 |
0 |
1% |
Salmon - 4 oz |
2 |
260 |
11.5g |
2g |
0 |
94mg |
0 |
710mg |
0.74g |
0.16g |
36.44g |
8% |
2% |
0 |
6% |
Scrambled Eggs - 1 large egg |
4 |
392 |
28.56g |
8.36g |
0 |
852mg |
0 |
988mg |
4.6g |
4.68g |
27.24g |
20% |
16% |
0 |
0 |
Scrambled Eggs - Scrambled Eggs with Beef |
1 |
136 |
9.42g |
2.91g |
0 |
242mg |
0.1g |
308mg |
2.24g |
1.88g |
9.91g |
7% |
6% |
0 |
0 |
Scrambled Eggs - Scrambled Eggs with Dark-Green Vegetables |
1 |
101 |
7.01g |
2.07g |
0 |
205mg |
0.5g |
248mg |
2.18g |
1.49g |
7.12g |
7% |
6% |
0 |
13% |
Scrambled Eggs - Scrambled Eggs with Onions, Peppers, Tomatoes and Mushrooms |
1 |
173 |
13.25g |
3.29g |
0 |
218mg |
1g |
305mg |
5.84g |
3.65g |
8.06g |
7% |
6% |
0 |
26% |
Skim Milk - 1 cup skim milk |
1 |
86 |
0.44g |
0.29g |
0 |
5mg |
0 |
127mg |
11.88g |
12.47g |
8.35g |
1% |
30% |
0 |
4% |
Skim Milk - 1/2 cup skim milk |
1 |
43 |
0.22g |
0.14g |
0 |
2mg |
0 |
64mg |
5.94g |
6.24g |
4.18g |
0 |
15% |
0 |
2% |
Soy Milk - Light Vanilla Soy Milk |
1 |
80 |
2g |
0 |
0 |
0 |
1g |
95mg |
10g |
7g |
6g |
6% |
30% |
10% |
0 |
Strawberries - 1 cup strawberri |
1 |
46 |
0.43g |
0.02g |
0 |
0 |
2.9g |
1mg |
11.06g |
6.71g |
0.96g |
3% |
2% |
0 |
141% |
Strawberries - 1/2 cup strawberri |
2 |
54 |
0.5g |
0.02g |
0 |
0 |
3.4g |
2mg |
12.74g |
7.74g |
1.12g |
4% |
2% |
0 |
162% |
Sweetener - Brown Sugar |
1 |
17 |
0 |
0 |
0 |
0 |
0 |
2mg |
4.48g |
4.43g |
0 |
0 |
0 |
0 |
0 |
Tea - 1 mug (8 fl oz) tea |
1 |
40 |
1.09g |
0.62g |
0 |
3mg |
0.1g |
19mg |
6.62g |
6.44g |
1.24g |
0 |
3% |
1% |
0 |
Tea - Brewed Tea |
4 |
8 |
0 |
0.04g |
0 |
0 |
0 |
28mg |
2.84g |
0 |
0 |
0 |
0 |
0 |
0 |
Tea - Leaf Tea |
2 |
4 |
0 |
0.02g |
0 |
0 |
0 |
14mg |
1.42g |
0 |
0 |
0 |
0 |
0 |
0 |
Toast - 1 large or thick slice |
1 |
76 |
1.19g |
0.26g |
0 |
0 |
1.5g |
156mg |
13.86g |
1.61g |
2.69g |
5% |
3% |
0 |
0 |
Toast - 1 regular slice toast |
1 |
64 |
0.88g |
0.13g |
0 |
0 |
0.6g |
130mg |
11.97g |
1.04g |
1.98g |
4% |
3% |
0 |
0 |
Toast - 1 regular slice toast |
2 |
136 |
2.12g |
0.46g |
0 |
0 |
2.6g |
276mg |
24.64g |
2.88g |
4.78g |
10% |
6% |
0 |
0 |
Toast - 1 thin slice toast |
1 |
51 |
0.8g |
0.18g |
0 |
0 |
1g |
104mg |
9.24g |
1.08g |
1.79g |
4% |
2% |
0 |
0 |
Tuna - Light Tuna Fish in Water |
1 |
99 |
0.7g |
0.2g |
0 |
26mg |
0 |
287mg |
0 |
0 |
21.7g |
7% |
1% |
1% |
0 |
Vegetable Juice - Mixed Vegetable Juice |
1 |
71 |
0.59g |
0.11g |
0 |
0 |
3.9g |
133mg |
14.93g |
7.18g |
3.67g |
19% |
14% |
0 |
108% |
Walnuts - 1/4 cup pieces walnut |
1 |
196 |
19.56g |
1.84g |
0 |
0 |
2g |
1mg |
4.11g |
0.78g |
4.57g |
5% |
3% |
0 |
1% |
Water - 16 fl oz Bottled Water |
6 |
0 |
0 |
0 |
0 |
0 |
0 |
54mg |
0 |
0 |
0 |
0 |
30% |
0 |
0 |
White Bread - 1 regular slice white bread |
1 |
66 |
0.82g |
0.18g |
0 |
0 |
0.6g |
170mg |
12.65g |
1.08g |
1.91g |
5% |
4% |
0 |
0 |
Whole Wheat Bread - 1 regular slice whole wheat bread |
1 |
69 |
1.18g |
0.26g |
0 |
0 |
1.9g |
148mg |
12.91g |
1.56g |
2.72g |
5% |
2% |
0 |
0 |
Yogurt - Fruit |
4 |
920 |
1.96g |
1.16g |
0 |
20mg |
0 |
568mg |
186.2g |
186.2g |
43.12g |
4% |
148% |
4% |
12% |
Yogurt - Light & Fit Yogurt |
1 |
60 |
0 |
0 |
0 |
4mg |
0 |
85mg |
11g |
7g |
5g |
0 |
20% |
10% |
0 |
Yogurt - Light Fat Free Yogurt |
2 |
200 |
0 |
0 |
0 |
10mg |
0 |
170mg |
38g |
28g |
10g |
0 |
40% |
30% |
0 |
Yogurt - Oikos Greek Yogourt w/ Blueberry on the bottom |
1 |
100 |
1.5g |
1g |
0 |
10mg |
0 |
30mg |
13g |
10g |
8g |
0 |
8% |
0 |
0 |
Yogurt - Plain |
2 |
298 |
15.92g |
10.28g |
0 |
64mg |
0 |
226mg |
22.84g |
22.84g |
17g |
2% |
60% |
0 |
4% |
Yogurt - Plain |
1 |
137 |
0.44g |
0.28g |
0 |
5mg |
0 |
189mg |
18.82g |
18.82g |
14.04g |
1% |
49% |
0 |
4% |
Yogurt - Plain |
1 |
154 |
3.8g |
2.45g |
0 |
15mg |
0 |
172mg |
17.25g |
17.25g |
12.86g |
1% |
45% |
0 |
3% |