FOOD |
GLYCEMIC INDEX |
FAT(G PER SERVING) |
CHO(G PER SERVING) |
|
Agave nectar (90% fructose syrup), 1 Tbsp. |
11 |
0 |
16 |
|
All-Bran with extra fiber, Kellogg’s, breakfast cereal, ½ cup, 1oz. |
51 (av) |
1 |
22 |
|
Angel food cake, 1 oz. |
67 |
Trace |
17 |
|
Apple, 1 medium, 5 oz. |
38 (av) |
0 |
18 |
|
Apple, dried, 1 oz. |
29 |
0 |
24 |
|
Apple juice, unsweetened, 1 cup, 8 oz. |
40 |
0 |
29 |
|
Apple cinnamon muffin, from mix, 1 muffin |
44 |
5 |
26 |
|
Apricots, fresh, 3 medium, 3 oz. |
57 |
0 |
12 |
|
Canned, light syrup, 3 halves |
64 |
0 |
14 |
|
Dried, 5 halves |
31 |
0 |
13 |
|
Apricot jam, no added sugar, 1 Tbsp. |
55 |
0 |
17 |
|
Apricot and honey muffin, low fat, from mix, 1 muffin |
60 |
4 |
27 |
|
Bagel, 1 small, plain, 2.3 oz. |
72 |
1 |
38 |
|
Baked beans, ½ cup, 4 oz. |
48 (av) |
1 |
24 |
|
Banana bread, 1 slice, 3 oz. |
47 |
7 |
46 |
|
Banana, raw, 1 medium, 5 oz. |
55 (av) |
0 |
32 |
|
Banana, oat and honey muffin, low fat, from mix, 1 muffin |
65 |
4 |
27 |
|
Barley, pearled, boiled, ½ cup, 2.6 oz. |
25 (av) |
0 |
22 |
|
Basmati white rice, boiled, 1 cup, 6 oz. |
58 |
0 |
50 |
|
Beets, canned, drained, ½ cup, 3 oz. |
64 |
0 |
5 |
|
Black bean soup, ½ cup, 4.5 oz. |
64 |
2 |
19 |
|
Black beans, boiled, ¾ cup, 4.3 oz. |
30 |
1 |
31 |
|
Black bread, dark rye, 1 slice, 1.7 oz. |
76 |
1 |
18 |
|
Blackeyed peas, canned, ½ cup, 4 oz. |
42 |
1 |
16 |
|
Blueberry muffin, 1 muffin, 2 oz. |
59 |
4 |
27 |
Bran |
|
|
|
|
All-Bran with extra fiber, Kellogg’s, ½ cup, 1 oz. |
51 |
1 |
20 |
|
Bran Buds with Psyllium, Kellogg’s, S cup, 1 oz. |
45 |
1 |
24 |
|
Bran Flakes, Post, T cup, 1 oz. |
74 |
1 |
22 |
|
Oat bran, 1 Tbsp. |
55 |
1 |
7 |
|
Oat bran muffin, 2 oz. |
60 |
4 |
28 |
|
Rice bran, 1 Tbsp. |
19 |
2 |
5 |
Breads |
|
|
|
|
Dark rye, Black bread, 1 slice, 1.7 oz. |
76 |
1 |
18 |
|
Dark rye, Schinkenbrot, 1 slice, 2 oz. |
86 |
1 |
22 |
|
Eagle Mills Bread Mix – Muesli with Sustagrain, 2 oz. |
54 |
1 |
24 |
|
Eagle Mills Bread Mix – Soy with Flaxseed, 2 oz. |
50 |
1 |
17 |
|
French baguette, 1 oz. |
95 |
1 |
15 |
|
Gluten-free bread, made with spelt, 1 slice |
90 |
1 |
18 |
|
Hamburger bun, 1 prepacked bun, 1.5 oz. |
61 |
2 |
22 |
|
Kaiser roll, 2 oz. |
73 |
2 |
34 |
|
Light deli (American) rye, 1 slice, 1 oz. |
68 |
1 |
16 |
|
Melba Toast, 6 pieces, 1 oz. |
70 |
2 |
23 |
|
Pita bread, whole wheat, 6 ½ inch loaf, 2 oz. |
57 |
2 |
35 |
|
Pumpernickel, whole grain, 1 slice, 1 oz. |
51 |
1 |
15 |
|
Rye bread, 1 slice, 1 oz. |
65 |
1 |
15 |
|
Sourdough, 1 slice, 1.5 oz. |
52 |
1 |
20 |
|
Sourdough rye, Arnold’s, 1 slice, 1.5 oz. |
57 |
1 |
27 |
|
White, 1 slice, 1 oz. |
70 (av) |
1 |
12 |
|
100% stoneground whole wheat, 1 slice, 1.5 oz. |
53 |
1 |
15 |
|
Whole wheat, 1 slice, 1 oz. |
69 |
1 |
13 |
|
Bread stuffing from mix, 2 oz. |
74 |
5 |
13 |
Breakfast Cereals |
|
|
|
|
All-Bran with extra fiber, Kellogg’s, ½ cup, 1 oz. |
51 |
1 |
20 |
|
Bran Buds with Psyllium, Kellogg’s, S cup, 1 oz. |
45 |
1 |
24 |
|
Bran Flakes, Post, T cup, 1 oz. |
74 |
1 |
22 |
|
Cheerios, General Mills, 1 cup, 1 oz. |
74 |
2 |
23 |
|
Cocoa Krispies, Kellogg’s, 1 cup, 1 oz. |
77 |
1 |
27 |
|
Corn Bran, Quaker Crunchy, ¾ cup, 1 oz. |
75 |
1 |
23 |
|
Corn Chex, Nabisco, 1 cup, 1 oz. |
83 |
0 |
26 |
|
Corn Flakes, Kellogg’s, 1 cup, 1 oz. |
84 (av) |
0 |
24 |
|
Crispix, Kellogg’s, 1 cup, 1 oz. |
87 |
0 |
25 |
|
Frosted Flakes, Kellogg’s, ¾ cup, 1 oz. |
55 |
0 |
28 |
|
Grapenuts, Post, ¼ cup, 1 oz. |
67 |
1 |
27 |
|
Grapenuts Flakes, Post, ¾ cup, 1 oz. |
80 |
1 |
24 |
|
Life, Quaker, ¾ cup, 1 oz. |
66 |
1 |
25 |
|
Muesli, natural muesli, T cup, 1.5 oz. |
56 |
3 |
28 |
|
Muesli, toasted, T cup, 2 oz. |
43 |
10 |
41 |
|
Oat bran, raw, 1 Tbsp. |
55 |
1 |
7 |
|
Oat bran, Quaker Oats, breakfast cereal, ¾ cup, 1 oz. |
50 |
1 |
23 |
|
Oatmeal (made with water), old fashioned, cooked, ½ cup, 4 oz. |
49 (av) |
1 |
12 |
|
Puffed Wheat, Quaker, 2 cups, 1 oz. |
67 |
0 |
22 |
|
Raisin Bran, Kellogg’s, ¾ cup, 1 oz. |
73 |
0 |
32 |
|
Rice bran, 1 Tbsp. |
19 |
2 |
5 |
|
Rice Chex, General Mills, 1 ¼ cups, 1 oz. |
89 |
0 |
27 |
|
Rice Krispies, Kellogg’s, 1 ¼ cups, 1 oz. |
82 |
0 |
26 |
|
Shredded wheat, spoonsize, T cup, 1.2 oz. |
58 |
0 |
27 |
|
Shredded Wheat, Post, 1 oz. |
67 |
1 |
23 |
|
Smacks, Kellogg’s, 1 cup, 1 oz. |
56 |
1 |
24 |
|
Special K, Kellogg’s, 1 cup, 1 oz. |
54 |
0 |
22 |
|
Team Flakes, Nabisco, ¾ cup, 1 oz. |
82 |
0 |
25 |
|
Total, General Mills, ¾ cup, 1 oz. |
76 |
1 |
24 |
|
WeetaBix, 2 biscuits, 1.2 oz. |
75 |
1 |
28 |
|
Buckwheat groats, cooked, ½ cup, 2.7 oz. |
54 (av) |
1 |
20 |
|
Bulgur, cooked, T cup, 4 oz. |
48 (av) |
0 |
23 |
|
Bun, hamburger, 1 prepacked bun, 1.7 oz. |
61 |
2 |
22 |
|
Butter beans, boiled, ½ cup, 4 oz. |
31 (av) |
0 |
16 |
Cakes |
|
|
|
Angel food cake, 1 slice, 1 oz. |
67 |
Trace |
17 |
Banana bread, 1 slice, 3 oz. |
47 |
7 |
46 |
Pound cake, homemade, 1 slice, 3 oz. |
54 |
15 |
42 |
Sponge cake, 1 slice, 2 oz. |
46 |
4 |
32 |
Capellini pasta, cooked, 1 cup, 6 oz. |
45 |
1 |
53 |
Canteloupe, raw, ¼ small, 6.5 oz. |
65 |
0 |
16 |
Carrots, peeled, boiled, canned, ½ cup, 2.4 oz. |
49 |
0 |
3 |
Cereal Grains |
|
|
|
Barley, pearled, boiled, ½ cup, 2.6 oz. |
25 (av) |
0 |
22 |
Bulgur, cooked, ½ cup, 3 oz. |
48 (av) |
0 |
17 |
Couscous, cooked, ½ cup, 3 oz. |
65 (av) |
0 |
21 |
Corn |
|
|
|
Cornmeal, whole grain, from mix, cooked, S cup,1.4 oz. |
68 |
1 |
30 |
Sweet corn, canned, drained, ½ cup, 3 oz. |
55 (av) |
1 |
15 |
Taco shells, 2 shells, 1 oz. |
68 |
5 |
17 |
Rice |
|
|
|
Basmati, white, boiled, 1 cup, 6 oz. |
58 |
0 |
50 |
Brown, 1 cup, 6 oz. |
55 (av) |
0 |
37 |
Converted, Uncle Ben’s, 1 cup, 6 oz. |
44 |
0 |
38 |
Instant, cooked, 1 cup, 6 oz. |
87 |
0 |
37 |
Long grain, white, 1 cup, 6 oz. |
56 (av) |
0 |
42 |
Parboiled, 1 cup, 6 oz. |
48 |
0 |
38 |
Rice bran, 1 Tbsp. |
19 |
2 |
5 |
Rice cakes, plain, 3 cakes, 1 oz. |
82 |
1 |
23 |
Short grain, white, 1 cup, 6 oz. |
72 |
0 |
42 |
Chana dal, ½ cup, 4 oz. |
8 |
3 |
28 |
Cheerios, General Mills, breakfast cereal, 1 cup, 1 oz. |
74 |
2 |
23 |
Cherries, 10 large cherries, 3 oz. |
22 |
0 |
10 |
Chickpeas (garbanzo beans),canned, drained, ½ cup, 4 oz. |
42 |
2 |
15 |
boiled, ½ cup, 3 oz. |
33 (av) |
2 |
23 |
Chocolate butterscotch muffin, low fat from mix, 1muffin |
53 |
4 |
29 |
Chocolate, bar, 1.5 oz. |
49 |
14 |
26 |
Chocolate Nestle Quik (made with water), 3 tsp. |
53 |
0 |
14 |
Coca-cola, soft drink, 1 can |
63 |
0 |
39 |
Cocoa Krispies, Kellogg’s, breakfast cereal, 1 cup, 1oz. |
77 |
1 |
27 |
Corn |
|
|
|
Cornmeal, cooked from mix, S cup, 1.4 oz. |
68 |
1 |
30 |
Sweet corn, canned and drained, ½ cup, 3 oz. |
55 (av) |
1 |
15 |
Corn Bran, Quaker Crunchy, breakfast cereal, ¾ cup, 1oz. |
75 |
1 |
23 |
Corn Chex, General Mills, breakfast cereal, 1 cup, 1 oz. |
83 |
0 |
26 |
Cornmeal, from mix, cooked, S cup, 1.4 oz. |
68 |
1 |
30 |
Cookies |
|
|
|
Graham crackers, 4 squares, 1 oz. |
74 |
3 |
22 |
Milk Arrowroot, 3 cookies, ½ oz. |
69 |
2 |
9 |
Oatmeal, 1 cookie, T oz. |
55 |
3 |
12 |
Shortbread, 4 small cookies, 1 oz. |
64 |
7 |
19 |
Social Tea Biscuits, Nabisco, 4 cookies, T oz. |
55 |
3 |
13 |
Vanilla wafers, 7 cookies, 1 oz. |
77 |
4 |
21 |
Couscous, cooked, T cup, 4 oz. |
65 (av) |
0 |
21 |
Crackers |
|
|
|
Crispbread, 3 crackers, T oz. |
81 |
0 |
15 |
Kavli whole grain crispbread, 4 wafers, 1 oz. |
71 |
1 |
16 |
Premium soda crackers, saltine, 8 crackers, 1 oz. |
74 |
3 |
17 |
Rice cakes, plain, 3 cakes, 1 oz. |
82 |
1 |
23 |
Ryvita tasty dark rye whole grain crispbread, 2 slices,T oz. |
69 |
1 |
16 |
Stoned wheat thins, 3 crackers, 4/5 oz. |
67 |
2 |
15 |
Water cracker, Carr’s, 3 king size crackers, 4/5 oz. |
78 |
2 |
18 |
Crispix, Kellogg’s, breakfast cereal, 1 cup, 1 oz. |
87 |
0 |
25 |
Croissant, medium, 1.2 oz. |
67 |
14 |
27 |
Dairy foods and nondairy substitutes |
|
|
|
Ice cream, 10% fat, vanilla, ½ cup, 2.2 oz. |
61 (av) |
7 |
16 |
Ice milk, vanilla, ½ cup, 2.2 oz. |
50 |
3 |
15 |
Milk, whole, 1 cup, 8 oz. |
27 (av) |
9 |
11 |
Skim, 1 cup, 8 oz. |
32 |
0 |
12 |
Chocolate flavored, 1%, 1 cup, 8 oz. |
34 |
3 |
26 |
Pudding, ½ cup, 4.4 oz. |
43 |
4 |
24 |
Soy milk, 1 cup, 8 oz. |
31 |
7 |
14 |
Tofu frozen desert (nondairy), low fat, ½ cup, 2 oz. |
115 |
1 |
21 |
Yogurt |
|
|
|
Nonfat, fruit flavored, with sugar, 8 oz. |
33 |
0 |
30 |
Nonfat, plain, artificial sweetener, 8 oz. |
14 |
0 |
17 |
Nonfat, fruit flavored, artificial sweetener, 8 oz. |
14 |
0 |
16 |
Dates, dried, 5, 1.4 oz. |
103 |
0 |
27 |
Doughnut with cinnamon and sugar, 1.6 oz. |
76 |
11 |
29 |
Fanta Soft Drink, 1 can |
68 |
0 |
47 |
Fava beans, frozen, boiled, ½ cup, 3 oz. |
79 |
0 |
17 |
Fettucini, cooked, 1 cup, 6 oz. |
32 |
1 |
57 |
Fish sticks, frozen, oven-cooked, fingers, 3.5 oz. |
38 |
14 |
24 |
Flan Cake, ½ cup, 4 oz. |
65 |
5 |
23 |
French baguette bread, 1 oz. |
95 |
0 |
15 |
French fries, large, 4.3 oz. |
75 |
22 |
46 |
Frosted Flakes, Kellogg’s, breakfast cereal, ¾ cup, 1oz. |
55 |
0 |
28 |
Fructose, pure, 3 packets |
23 (av) |
0 |
10 |
Fruit Cocktail, canned in natural juice, ½ cup, 4 oz. |
55 |
0 |
15 |
Fruits and fruit products |
|
|
|
Agave nectar (90% fructose syrup), 1 Tbsp. |
11 |
0 |
16 |
Apple, 1 medium, 5 oz. |
38 (av) |
0 |
18 |
Apple, dried, 1 oz. |
29 |
0 |
24 |
Apple juice, unsweetened, 1 cup, 8 oz. |
40 |
0 |
29 |
Apricots, fresh, 3 medium, 3.3 oz. |
57 |
0 |
12 |
Canned, light syrup, 3 halves |
64 |
0 |
19 |
Dried, 1 oz. |
31 |
0 |
13 |
Apricot jam, no added sugar, 1 Tbsp. |
55 |
0 |
17 |
Banana, raw, 1 medium, 5 oz. |
55 (av) |
0 |
32 |
Canteloupe, raw, ¼ small, 6.5 oz. |
65 |
0 |
16 |
Cherries, 10 large, 3 oz. |
22 |
0 |
10 |
Dates, dried, 5, 1.4 oz. |
103 |
0 |
27 |
Fruit cocktail, canned in natural juice, ½ cup, 4 oz. |
55 |
0 |
15 |
Grapefruit, raw, ½ medium, 3.3 oz. |
25 |
0 |
5 |
Grapefruit juice, unsweetened, 1 cup, 8 oz. |
48 |
0 |
22 |
Grapes, green, 1 cup, 3 oz. |
46 (av) |
0 |
15 |
Kiwi, 1 medium, raw, peeled, 2.5 oz. |
52 (av) |
0 |
8 |
Mango, 1 small, 5 oz. |
55 (av) |
0 |
19 |
Marmalade, 1 Tbsp. |
48 |
0 |
17 |
Orange, navel, 1 medium, 4 oz. |
44 (av) |
0 |
10 |
Orange juice, 1 cup, 8 oz. |
46 |
0 |
26 |
Papaya, ½ medium, 5 oz. |
58 (av) |
0 |
14 |
Peach, fresh, 1 medium, 3 oz. |
42 (av) |
0 |
7 |
Canned, natural juice, ½ cup, 4 oz. |
30 |
0 |
14 |
Canned, light syrup, ½ cup, 4 oz. |
52 |
0 |
18 |
Canned, heavy syrup, ½ cup, 4 oz. |
58 |
0 |
26 |
Pear, fresh, 1 medium, 5 oz. |
38 (av) |
0 |
21 |
Canned in pear juice, ½ cup, 4 oz. |
44 |
0 |
13 |
Pineapple, fresh, 2 slices, 4 oz. |
66 |
0 |
10 |
Pineapple juice, unsweetened, canned, 8 oz. |
46 |
0 |
34 |
Plums, 1 medium, 2 oz. |
39 (av) |
0 |
7 |
Raisins, ¼ cup, 1 oz. |
64 |
0 |
28 |
Strawberry jam, 1 Tbsp. |
51 |
0 |
18 |
Watermelon, 1 cup, 5 oz. |
72 |
0 |
8 |
Gatorade sports drink, 1 cup, 8 oz. |
78 |
0 |
14 |
Glucose powder, 2 ½ tablets |
102 |
0 |
10 |
Gluten-free bread, made with spelt, 1 slice, 1 oz. |
90 |
1 |
18 |
Granola Bars, Quaker Chewy, 1 oz. |
61 |
2 |
23 |
Gnocchi, cooked, 1 cup, 5 oz. |
68 |
3 |
71 |
Graham crackers, 4 squares, 1 oz. |
74 |
3 |
22 |
Grapefruit, raw, ½ medium, 3.3 oz. |
25 |
0 |
5 |
Grapefruit juice, unsweetened, 1 cup, 8 oz. |
48 |
0 |
22 |
Grapenuts, Post, breakfast cereal, ¼ cup, 1 oz. |
67 |
1 |
27 |
Grapenuts Flakes, Post, breakfast cereal, ¾ cup, 1 oz. |
80 |
1 |
24 |
Grapes, green, 1 cup, 3.3 oz. |
46 (av) |
0 |
15 |
Green pea soup, canned, ready to serve, 1 cup, 9 oz. |
66 |
3 |
27 |
Hamburger bun, 1 prepacked bun, 1.5 oz. |
61 |
2 |
22 |
Honey, 1 Tbsp. |
58 |
0 |
16 |
Ice Cream, 10% fat, vanilla, ½ cup, 2.2 oz. |
61 (av) |
7 |
16 |
Ice Milk, vanilla, ½ cup, 2.2 oz. |
50 |
3 |
15 |
Isotar, 1 cup, 8 oz. |
73 |
0 |
18 |
Jelly beans, 10 large, 1 oz. |
80 |
0 |
26 |
Kaiser rolls, 1 roll, 2 oz. |
73 |
2 |
34 |
Kavli whole grain crispbread, 4 wafers, 1 oz. |
71 |
1 |
16 |
Kidney beans, red, boiled, ½ cup, 3 oz. |
27 (av) |
0 |
20 |
Kidney beans, red, canned and drained, ½ cup, 4.3 oz. |
52 |
0 |
19 |
Kiwi, 1 medium, raw, peeled, 2.5 oz. |
52 (av) |
0 |
8 |
Kudos Granola Bars (whole grain), 1 bar, 1 oz. |
62 |
5 |
20 |
Lactose, pure, 1 oz. |
46 (av) |
0 |
10 |
Lentil soup, canned, 1 cup, 8 oz. |
44 |
1 |
24 |
Lentils, green and brown, boiled, ½ cup, 3 oz. |
30 (av) |
0 |
16 |
Lentils, red, boiled, 1.4 cups, 4 oz. |
26 (av) |
0 |
27 |
Life, Quaker, breakfast cereal, ¾ cup, 1 oz. |
66 |
1 |
25 |
Life Savers, 6 pieces, peppermint |
70 |
0 |
10 |
Light deli (American) rye bread, 1 slice, 1 oz. |
68 |
1 |
16 |
Lima beans, baby, frozen, ½ cup, 3 oz. |
32 |
0 |
17 |
Linguine pasta, thick, cooked, 1 cup, 6 oz. |
46 (av) |
1 |
56 |
Linguine pasta, thin, cooked, 1 cup, 6 oz. |
55 (av) |
1 |
56 |
M&M’s Chocolate Candies Peanut, 1.7 oz. Package |
33 |
13 |
30 |
Macaroni and Cheese Dinner, Kraft packaged, cooked,1 cup, 7 oz. |
64 |
17 |
48 |
Macaroni, cooked, 1 cup, 6 oz. |
45 |
1 |
52 |
Maltose (maltodextrin), pure, 10 g |
105 |
0 |
10 |
Mango, 1 small, 5 oz. |
55 (av) |
0 |
19 |
Marmalade, 1 Tbsp. |
48 |
0 |
17 |
Mars Almond Bar, 1.8 oz. |
65 |
12 |
31 |
Melba toast, 6 pieces, 1 oz. |
70 |
2 |
23 |
Milk, whole, 1 cup, 8 oz. |
27 (av) |
9 |
11 |
Skim, 1 cup, 8 oz. |
32 |
0 |
12 |
Chocolate flavored, 1%, 1 cup, 8 oz. |
34 |
3 |
26 |
Milk Arrowroot, 3 cookies, ½ oz. |
63 |
2 |
9 |
Millet, cooked, ½ cup, 4 oz. |
71 |
1 |
28 |
Muesli, breakfast cereal toasted, T cup, 2 oz. |
43 |
10 |
41 |
Non-toasted, T cup, 1.5 oz. |
56 |
3 |
28 |
Muffins |
|
|
|
Apple cinnamon, from mix, 1 muffin, 2 oz. |
44 |
8 |
33 |
Apricot and honey, low fat, from mix, 1 muffin |
60 |
4 |
27 |
Banana, oat and honey, low fat, from mix, 1 muffin |
65 |
4 |
27 |
Blueberry, 1 muffin, 2 oz. |
59 |
4 |
27 |
Chocolate butterscotch, low fat, from mix, 1 muffin |
53 |
4 |
29 |
Oat and raisin, low fat, from mix, 1 muffin |
54 |
3 |
28 |
Oat bran, 1 muffin, 2 oz. |
60 |
4 |
28 |
Mung beans, boiled, ½ cup, 3.5 oz. |
38 |
1 |
18 |
Navy beans, boiled, ½ cup, 3 oz. |
38 (av) |
0 |
19 |
Nutella (spread), 2 Tbsp., 1 oz. |
33 |
9 |
19 |
Oat and raisin muffin, low fat, from mix, 1 muffin |
54 |
3 |
28 |
Oat bran, 1 Tbsp. |
55 |
1 |
7 |
Oat bran, Quaker Oats, breakfast cereal, ¾ cup, 1 oz. |
50 |
1 |
23 |
Oatmeal (made with water), old fashioned, cooked, 1cup, 8 oz. |
49 |
2 |
26 |
Oatmeal cookie, 1, 2/5 oz. |
55 |
3 |
12 |
Orange, navel, 1 medium, 4 oz. |
44 (av) |
0 |
10 |
Orange syrup, diluted, 1 cup |
66 |
0 |
20 |
Orange juice, 1 cup, 8 oz. |
46 |
0 |
26 |
Papaya, ½ medium, 5 oz. |
58 (av) |
0 |
14 |
Parsnips, boiled, ½ cup, 2.5 oz. |
97 |
0 |
15 |
Pasta |
|
|
|
Capelini, cooked, 1 cup, 6 oz. |
45 |
1 |
53 |
Fettucini, cooked, 1 cup, 6 oz. |
32 |
1 |
57 |
Gnocchi, cooked, 1 cup, 5 oz. |
68 |
3 |
71 |
Linguine, thick, cooked, 1 cup, 6 oz. |
46 (av) |
1 |
56 |
Linguine, thin, cooked, 1 cup, 6 oz. |
55 (av) |
1 |
56 |
Macaroni, cooked, 1 cup, 5 oz. |
45 |
1 |
52 |
Macaroni and Cheese Dinner, Kraft packaged,cooked, 1 cup, 7 oz. |
64 |
17 |
48 |
Ravioli, meat-filled, cooked, 1 cup, 9 oz. |
39 |
8 |
32 |
Rice vermicelli, cooked, 6 oz. |
58 |
0 |
48 |
Spaghetti, white, cooked, 1 cup, 6 oz. |
41 (av) |
1 |
52 |
Spaghetti, whole wheat, cooked, 1 cup, 6 oz. |
37 (av) |
1 |
48 |
Spirali, durum, cooked, 1 cup, 6 oz. |
43 |
1 |
56 |
Star Pastina, cooked, 1 cup, 6 oz. |
38 |
1 |
56 |
Tortellini, cheese, cooked, 8 oz. |
50 |
6 |
26 |
Vermicelli, cooked, 1 cup, 6 oz. |
35 |
0 |
42 |
Pastry, flaky, [ double crust, 2 oz. |
59 |
15 |
24 |
Pea soup, split with ham, canned, 1 cup, 5.5 oz. |
66 |
7 |
56 |
Peach, fresh, 1 medium, 3 oz. |
42 (av) |
0 |
7 |
Canned, heavy syrup, ½ cup, 4 oz. |
58 |
0 |
26 |
Canned, light syrup, ½ cup, 4 oz. |
52 |
0 |
18 |
Canned, natural juice, ½ cup, 4 oz. |
30 |
0 |
14 |
Peanuts, roasted, salted, ½ cup, 2.5 oz. |
14 (av) |
38 |
16 |
Pear, fresh, 1 medium, 5 oz. |
38 (av) |
0 |
21 |
Canned in pear juice, ½ cup, 4 oz. |
44 |
0 |
13 |
Peas, green, fresh, frozen, boiled, ½ cup, 2.7 oz. |
48 (av) |
0 |
11 |
Peas, dried, boiled, ½ cup, 2 oz. |
22 |
0 |
7 |
Pineapple, fresh, 2 slices, 4 oz. |
66 |
0 |
10 |
Pineapple juice, unsweetened, canned, 8 oz. |
46 |
0 |
34 |
Pinto beans, canned, ½ cup, 4 oz. |
45 |
1 |
18 |
Pinto beans, soaked, boiled, ½ cup, 3 oz. |
39 |
0 |
22 |
Pita bread, whole wheat, 6 ½ inch loaf, 2 oz. |
57 |
2 |
35 |
Pizza, cheese and tomato, 2 slices, 8 oz. |
60 |
22 |
56 |
Plums, 1 medium, 2 oz. |
39 (av) |
0 |
7 |
Popcorn, light, microwave, 2 cups (popped) |
55 |
3 |
12 |
Potatoes |
|
|
|
Desiree, peeled, boiled, 1 medium, 4 oz. |
101 |
0 |
13 |
French fries, large, 4.3 oz. |
75 |
26 |
49 |
Instant mashed potato, Carnation Foods, ½ cup, 3.5oz. |
86 |
2 |
14 |
New, unpeeled, boiled, 5 small (cocktail), 6 oz. |
62 (av) |
0 |
23 |
New, canned, drained, 5 small, 6 oz. |
61 |
0 |
23 |
Red-skinned, peeled, boiled, 1 medium, 4 oz. |
88 (av) |
0 |
15 |
Red-skinned, baked in oven, no fat, 1 medium, 4 oz. |
93 (av) |
0 |
15 |
Red-skinned, mashed, ½ cup, 4 oz. |
91 (av) |
0 |
16 |
Red-skinned, microwaved, 1 medium, 4 oz. |
79 |
0 |
15 |
Sweet potato, peeled, boiled, ½ cup mashed, 3 oz. |
54 (av) |
0 |
20 |
White-skinned, peeled, boiled, 1 medium, 4 oz. |
63 (av) |
0 |
24 |
White-skinned, with skin, baked in oven, no fat, 1medium, 4 oz. |
85 (av) |
0 |
30 |
White-skinned, mashed, ½ cup, 4 oz. |
70 (av) |
0 |
20 |
White-skinned, with skin, microwaved, 1 medium, 4oz. |
82 |
0 |
29 |
Sebago, peeled, boiled, 1 medium, 4 oz. |
87 |
0 |
13 |
Potato chips, plain, 14 pieces, 1 oz. |
54 (av) |
11 |
15 |
Pound cake, 1 slice, homemade, 3 oz. |
54 |
15 |
42 |
Power Bar, Performance, Chocolate, 1 bar |
58 |
2 |
45 |
Premium saltine crackers, 8 crackers, 1 oz. |
74 |
3 |
17 |
Pretzels, 1 oz. |
83 |
1 |
22 |
Pudding, ½ cup, 4.4 oz. |
43 |
4 |
24 |
Puffed Wheat, Quaker, breakfast cereal, 2 cups, 1 oz. |
67 |
0 |
22 |
Pumpernickel bread, whole grain, 1 slice |
51 |
1 |
15 |
Pumpkin, peeled, boiled, mashed, ½ cup, 4 oz. |
75 |
0 |
6 |
Raisins, ¼ cup, 1 oz. |
64 |
0 |
28 |
Raisin Bran, Kellogg’s, breakfast cereal, ¾ cup, 1.3 oz. |
73 |
0 |
32 |
Ravioli, meat-filled, cooked, 1 cup, 9 oz. |
39 |
8 |
32 |
Rice |
|
|
|
Basmati, white, boiled, 1 cup, 7 oz. |
58 |
0 |
50 |
Brown, 1 cup, 6 oz. |
55 (av) |
0 |
37 |
Coverted, Uncle Ben’s, 1 cup, 6 oz. |
44 |
0 |
38 |
Instant, cooked, 1 cup, 6 oz. |
87 |
0 |
37 |
Long grain, white, 1 cup, 6 oz. |
56 (av) |
0 |
42 |
Parboiled, 1 cup, 6 oz. |
48 |
0 |
38 |
Rice bran, 1 Tbsp. |
19 |
2 |
5 |
Rice cakes, plain, 3 cakes, 1 oz. |
82 |
1 |
23 |
Rice vermicelli, cooked, 6 oz. |
58 |
0 |
48 |
Short grain, white, 1 cup, 6 oz. |
72 |
0 |
42 |
Rice Chex, General Mills, breakfast cereal, 1 ¼ cups, 1oz. |
89 |
0 |
27 |
Rice Krispies, Kellogg’s, breakfast cereal, 1 ¼ cups, 1oz. |
82 |
0 |
26 |
Rice vermicelli, cooked, 6 oz. |
58 |
0 |
48 |
Roll (bread), Kaiser, 1 roll, 2 oz. |
73 |
2 |
39 |
Romano (cranberry) beans, boiled, ½ cup, 3 oz. |
46 |
0 |
21 |
Rutabaga, peeled, boiled, ½ cup, 2.6 oz. |
72 |
0 |
3 |
Rye bread, 1 slice, 1 oz. |
65 |
1 |
15 |
Ryvita tasty dark rye whole grain crispbread, 2 slices,T oz. |
69 |
1 |
16 |
Sausages, smoked link, pork and beef, fried, 2.5 oz. |
28 |
29 |
5 |
Semolina, cooked, T cup, 6 oz. |
55 |
0 |
17 |
Shortbread, 4 small cookies, 1 oz. |
64 |
7 |
19 |
Shredded Wheat, Post, breakfast cereal, 1 oz. |
83 |
1 |
23 |
Shredded wheat, 1 biscuit, 4/5 oz. |
62 |
0 |
19 |
Skittles Original Fruit Bite Size Candies, 2.3 oz.package |
70 |
3 |
59 |
Smacks, Kellogg’s, breakfast cereal, ¾ cup, 1 oz. |
56 |
1 |
24 |
Snickers, 2.2 oz. Bar |
41 |
15 |
36 |
Social Tea Biscuits, Nabisco, 4 cookies, T oz. |
55 |
3 |
13 |
Soft drink, Fanta, 1 can, 12 oz. |
68 |
0 |
47 |
Soups |
|
|
|
Black bean soup, ½ cup, 4.5 oz. |
64 |
2 |
19 |
Green pea soup, canned, ready to serve, 1 cup, 9 oz. |
66 |
3 |
27 |
Lentil soup, canned, 1 cup, 8 oz. |
44 |
1 |
24 |
Pea soup, split with ham, 1 cup, 5.5 oz. |
66 |
7 |
56 |
Tomato Soup, canned, 1 cup, 9 oz. |
38 |
4 |
33 |
Sourdough bread, 1 slice, 1.5 oz. |
52 |
1 |
20 |
Rye bread, Arnold’s, 1 slice, 1.5 oz. |
57 |
1 |
21 |
Soy beans, boiled, ½ cup, 3 oz. |
18 (av) |
7 |
10 |
Soy milk, 1 cup, 8 oz. |
31 |
7 |
14 |
Spaghetti, white, cooked, 1 cup |
41 (av) |
1 |
52 |
Spaghetti, whole wheat, cooked, 1 cup, 5 oz. |
37 (av) |
1 |
48 |
Special K, Kellogg’s, breakfast cereal, 1 cup, 1 oz. |
54 |
0 |
22 |
Spirali, durum, cooked, 1 cup, 6 oz. |
43 |
1 |
56 |
Split pea soup, 8 oz. |
60 |
4 |
38 |
Sponge cake plain, 1 slice, 3.5 oz. |
32 |
0 |
21 |
Sports drinks |
|
|
|
Gatorade, 1 cup, 8 oz. |
78 |
0 |
14 |
Isotar, 1 cup, 8 oz. |
73 |
0 |
18 |
Sportsplus, 1 cup, 8 oz. |
74 |
0 |
17 |
Sports bars |
|
|
|
Power Bar, Performance, chocolate, 1 bar |
58 |
2 |
45 |
Stoned wheat thins, 3 crackers, 4/5 oz. |
67 |
2 |
15 |
Strawberry Nestle Quik (made with water), 3 tsp. |
64 |
0 |
14 |
Strawberry jam, 1 Tbsp. |
51 |
0 |
18 |
Sucrose, 1 tsp. |
65 (av) |
0 |
4 |
Syrup, fruit flavored, diluted, 1 cup |
66 |
0 |
20 |
Sweet corn, canned, drained, ½ cup, 3 oz. |
55 (av) |
1 |
16 |
Sweet potato, peeled, boiled, ½ cup mashed, 3 oz. |
54 (av) |
0 |
20 |
Taco shells, 2 shells, 1 oz. |
68 |
5 |
17 |
Tapioca pudding, boiled with whole milk, 1 cup, 10 oz. |
81 |
13 |
51 |
Taro, peeled, boiled, ½ cup, 2 oz. |
54 |
0 |
23 |
Team Flakes, Nabisco, breakfast cereal, ¾ cup, 1 oz. |
82 |
0 |
25 |
Tofu frozen dessert, nondairy, low fat, 2 oz. |
115 |
1 |
21 |
Tomato soup, canned, 1 cup, 9 oz. |
38 |
4 |
33 |
Tortellini, cheese, cooked, 8 oz. |
50 |
6 |
26 |
Total, General Mills, breakfast cereal, ¾ cup, 1 oz. |
76 |
1 |
24 |
Twix Chocolate Caramel Cookie, 2, 2 oz. |
44 |
14 |
37 |
Vanilla wafers, 7 cookies, 1 oz. |
77 |
4 |
21 |
Vermicelli, cooked, 1 cup, 6 oz. |
35 |
0 |
42 |
Waffles, plain, frozen, 4 inch square, 1 oz. |
76 |
3 |
13 |
Water crackers, 3 king size crackers, 4/5 oz. |
78 |
2 |
18 |
Watermelon, 1 cup, 5 oz. |
72 |
0 |
8 |
Weetabix breakfast cereal, 2 biscuits, 1.2 oz. |
75 |
1 |
28 |
White bread, 1 slice, 1 oz. |
70 (av) |
1 |
12 |
Whole wheat bread, 1 slice, 1 oz. |
69 (av) |
1 |
13 |
Yam, boiled, 3 oz. |
51 |
0 |
31 |
Yogurt |
|
|
|
Non-fat, fruit flavored, with sugar, 8 oz. |
33 |
0 |
30 |
Non-fat, plain, artificial sweetener, 8 oz. |
14 |
0 |
17 |
Non-fat, fruit flavored, artificial sweetener, 8 oz. |
14 |
0 |
16 |