Complete Book of Food Counts
Are you counting your calories, carbs, or fat grams? Watching your cholesterol? Boosting protein or fiber? Whatever your nutritional needs, this completely revised and updated eighth edition of The Complete Book of Food Counts provides the latest, most accurate information on the largest possible variety of foods. Featuring thousands of new listings—and thousands of more choices—than ever before, this classic reference from Corinne T. Netzer, America’s most trusted authority on the...
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Are you counting your calories, carbs, or fat grams? Watching your cholesterol? Boosting protein or fiber? Whatever your nutritional needs, this completely revised and updated eighth edition of The Complete Book of Food Counts provides the latest, most accurate information on the largest possible variety of foods. Featuring thousands of new listings—and thousands of more choices—than ever before, this classic reference from Corinne T. Netzer, America’s most trusted authority on the nutritional content of food, provides all the essential counts for generic and brand-name foods PLUS the latest gourmet and health foods and hundreds of ethnic foods. From A to Z, from fast-food wraps to Thai, Indian, and Japanese cuisines, The Complete Book of Food Counts is the most authoritative, up-to-date reference you can buy!* Calorie counts • Carbohydrate grams • Cholesterol milligrams • Sodium milligrams • Protein grams • Fat grams • Fiber grams PLUS • A conversion table for weight and capacity measures • Alphabetized listing for easy reference • And much, much more The Complete Book of Food Counts
A \ Food and Measure\ prot. carbo. fat chol. sod. fiber\ cal. (gms) (gms) (gms) (mgs) (mgs) (gms)\ Abalone, meat only \ raw, 4 oz. 119 19.4 6.8 .9 96 341 0\ Abiyuch, 1/2 cup, 4 oz. 79 1.7 20.1 .1 0 23 6.0\ Abruzzese sausage, \ hot or sweet (Boar's \ Head), 1 oz. 100 8.0 <1.0 8.0 15 540 0\ Acerola, fresh:\ 10 fruits 15 .2 3.7 .1 0 3 .5\ peeled, 1 cup 31 .4 7.5 .3 0 7 1.1\ Acerola juice, fresh, \ 8 fl. oz. 56 1.0 11.6 .7 0 7 .7\ Achiotina, see "Lard"\ Acorn squash:\ raw:\ (Frieda's), 3/4 cup, \ 3 oz. 35 1.0 9.0 0 0 0 2.0\ 4" squash, 15.2 oz. 172 3.5 44.9 .4 0 13 6.6\ cubed, 1 cup 56 1.1 14.6 .1 0 4 2.1\ baked, cubed, 1/2 cup 57 1.1 14.9 .1 0 4 4.5\ boiled, mashed, 1/2 cup 42 .8 10.8 .1 0 4 3.2\ Adobo fresco, 1 tbsp. 41 .4 3.3 3.8 0 3087 .3\ Adobo sauce (Do–a \ Maria), 2 tbsp. 230 2.0 10.0 15.0 0 370 2.0\ Adobo seasoning \ (Goya), 1/4 tsp. 0 0 0 0 0 360 0\ Aduki beans, canned \ (Eden), 1/2 cup 110 7.0 19.0 0 0 10 5.0\ Adzuki beans:\ dry, 1/4 cup:\ (Arrowhead Mills) 130 8.0 26.0 0 0 0 5.0\ (Shiloh Farms) 160 11.0 29.0 .5 0 0 6.0\ boiled, 1/2 cup 147 8.7 28.5 .1 0 9 8.4\ Aioli, see \ "Mayonnaise"\ Alfalfa seeds (Shiloh \ Farms), 2 1/4 tsp. 40 5.0 4.0 0 0 0 2.0\ Alfalfa sprouts \ (Jonathan's), 1 cup 25 3.0 3.0 .5 0 5 2.0\ Alfredo sauce, can or \ jar, 1/4 cup:\ (Classico di Roma) 120 2.0 3.0 11.0 50 380 0\ creamy (Bertolli) 110 2.0 3.0 10.0 35 420 0\ creamy garlic (Bertolli) 100 2.0 3.0 10.0 30 360 0\ garlic, roasted (Clas-\ sico di Sorrento) 100 2.0 3.0 9.0 45 410 0\ Parmesan (Ragœ \ Classic) 110 1.0 3.0 10.0 30 400 0\ tomato, sun-dried \ (Classico di Capri) 120 2.0 4.0 10.0 50 420 2.0\ Alfredo sauce, \ refrigerated, 1/4 cup, \ except as noted:\ (Buitoni Family Size) 140 4.0 5.0 12.0 35 430 0\ (Buitoni Light) 80 4.0 5.0 5.0 20 370 0\ (DiGiorno), 1/4 of \ 10-oz. cont. 180 3.0 3.0 18.0 25 600 0\ portobello mushroom \ (Buitoni) 100 2.0 5.0 8.0 20 340 0\ Alfredo sauce mix, \ dry, creamy garlic \ (McCormick), 2 tbsp. 90 3.0 4.0 6.0 20 860 0\ Allspice, 1 tsp. 5 .1 1.4 .2 0 1 .4\ Almond, shelled:\ (Beer Nuts), 1 oz. 170 6.0 6.0 14.0 0 65 3.0\ (Fisher), 1 oz. 170 7.0 6.0 14.0 0 0 3.0\ (Planters), 1 oz. 170 6.0 5.0 15.0 0 0 3.0\ (Planters Lightly \ Salted), .9 oz. 170 6.0 6.0 15.0 0 40 3.0\ (Planters Salted), 1 oz. 160 6.0 6.0 15.0 0 60 3.0\ raw:\ (Shiloh Farms), \ 1 oz., about 24 210 7.0 7.0 18.0 0 0 4.0\ (Tree of Life), 1/4 cup 210 7.0 7.0 19.0 0 0 3.0\ dried, 1 oz. 167 5.7 5.8 14.8 0 3 3.1\ dry-roasted:\ (New England \ Naturals), 1/4 cup, \ 1.1 oz. 180 5.0 7.0 16.0 0 220 3.0\ salted, 1 oz. 167 4.6 6.9 14.7 0 221 3.9\ tamari (Eden \ Organic), 3 tbsp., \ 1 oz. 160 8.0 8.0 11.0 0 65 4.0\ tamari (New En-\ gland Naturals), \ 3 tbsp., 1 oz. 160 6.0 6.0 14.0 0 100 3.0\ honey-roasted, 1 oz. 168 5.2 7.9 14.2 0 37 3.9\ oil-roasted, salted, \ 1 oz. 176 5.8 4.5 16.4 0 221 3.2\ sliced:\ (Planters), 1.2 oz. 200 7.0 6.0 18.0 0 0 4.0\ (Shiloh Farms), \ 4 cup 210 7.0 7.0 18.0 0 0 4.0\ slivered:\ (Planters), \ 2-oz. pkg. 340 12.0 11.0 31.0 0 0 6.0\ 1 cup 795 26.9 27.5 70.5 0 15 14.7\ smoked:\ (Planters), 1 oz. 170 5.0 6.0 15.0 0 200 3.0\ roasted (New En-\ gland Naturals), \ 4 cup, 1.1 oz. 180 5.0 8.0 15.0 0 300 3.0\ toasted, 1 oz. 167 5.8 6.5 14.4 0 3 3.2\ Almond butter:\ (Kettle Roaster Fresh), \ 1 oz. 184 5.0 6.0 16.0 0 56 0\ all varieties (Tree of \ Life), 2 tbsp. 180 5.0 7.0 16.0 0 0 4.0\ Almond flour (Shiloh \ Farms), 1 oz. 170 6.0 6.0 15.0 0 0 3.0\ Almond meal, 1 oz. 116 11.2 8.2 5.2 0 2 n.a.\ Almond paste, see \ "Pastry filling"\ Almond syrup (Trader \ Vic's Orgeat), \ 2 tbsp. 100 0 25.0 0 0 15 0\ Alu chole, see "Vege-\ tarian entree, pkg."\ Amaranth, whole \ grain:\ (Arrowhead Mills), \ 1/4 cup 180 7.0 31.0 3.0 0 10 7.0\ Amaranth (cont.)\ (Shiloh Farms), 1/4 cup 195 7.0 36.0 3.0 0 0 6.0\ 1 oz. 106 4.1 18.8 1.8 0 6 4.3\ Amaranth flakes, see \ "Cereal, ready-to-\ eat"\ Amaranth flour \ (Arrowhead Mills), \ 1/3 cup 120 4.0 20.0 2.5 0 0 2.0\ Amaranth leaves, \ 1/2 cup:\ raw, trimmed 4 .3 .6 <.1 0 3 n.a.\ boiled, drained 14 1.4 2.7 .1 0 14 n.a.\ Amaranth seeds \ (Arrowhead Mills), \ 1/4 cup 170 7.0 29.0 2.0 0 0 3.0\ Amaretto syrup \ (Ferrara), 2 oz. 130 0 32.0 0 0 12 0\ Anasazi beans, dry \ (Arrowhead Mills), \ 1/4 cup 140 7.0 26.0 1.0 0 10 6.0\ Anchovy, fresh, \ European, meat \ only, raw, 1 oz. 37 5.8 0 1.4 17 29 0\ Anchovy, canned, in \ olive oil, drained:\ flat fillets:\ (Brunswick), \ .6 oz. 25 3.0 0 1.5 10 980 0\ (Crown Prince), \ 9 pcs., .6 oz. 35 4.0 0 2.5 15 1050 0\ (Yankee Clipper), \ 5 pcs. 25 3.0 0 1.5 12 980 0\ 5 medium, .7 oz. 42 5.8 0 1.9 3 734 0\ rolled, w/capers:\ (Crown Prince), \ 7 pcs., .6 oz. 40 4.0 0 2.5 15 970 0\ (Yankee Clipper), \ 6 pcs. 25 4.0 0 1.5 15 750 0\ Anchovy paste \ (Reese's), 1 tbsp. 30 2.0 0 2.5 55 940 0\ Andouille sausage, \ see "Sausage"\ Angel-hair pasta\ dry, see "Pasta"\ refrigerated (Buitoni), \ 14 cups 230 10.0 43.0 2.5 50 20 2.0\ Angel-hair pasta \ entree, frozen, \ 10-oz. pkg.:\ (Lean Cuisine \ Everyday Favorites) 260 8.0 48.0 4.0 5 690 3.0\ marinara (Smart Ones) 240 8.0 42.0 4.0 0 720 4.0\ Angel-hair pasta \ entree mix, spicy \ tomato:\ (Near East), 2 oz. 200 8.0 39.0 2.0 0 630 3.0\ (Near East), 1 cup* 240 8.0 41.0 6.0 0 630 4.0\ Anise seed, 1 tsp. 7 .4 1.1 .3 0 <1 .3\ Antelope, meat only, \ roasted, 4 oz. 170 33.4 0 3.0 143 51 0\ Apple, fresh:\ (Chiquita), 1 medium, \ 5.4 oz. 80 0 22.0 0 0 0 5.0\ (Del Monte), 5.4-oz. \ apple 80 0 22.0 0 0 0 5.0\ (Dole/Dole Cameo), \ 5.4-oz. apple 80 0 22.0 0 0 0 5.0\ (Frieda's Lady Apple), \ 5 oz. 80 0 21.0 .5 0 0 3.0\ raw, w/peel:\ 2!" apple 81 .3 21.1 .5 0 1 3.7\ sliced, 2 cup 32 .1 8.4 .2 0 0 3.0\ raw, peeled:\ 2!" apple 72 .2 19.0 .4 0 <1 2.4\ sliced, 2 cup 31 .1 8.2 .2 0 0 1.0\ cooked, peeled, sliced, \ boiled, 2 cup 45 .2 11.7 .3 0 1 2.0\ Apple, can or jar:\ baked, sliced, in syrup \ (Lucky Leaf/Mussel-\ man's Dutch), \ 2 cup 170 0 41.0 0 0 40 3.0\ fried, 2 cup:\ (Lucky Leaf) 170 0 43.0 0 0 20 0\ seasoned (Glory) 80 0 21.0 0 0 170 1.0\ Apple, can or jar (cont.)\ rings, spiced (Lucky \ Leaf/Musselman's), \ 1 ring 35 0 9.0 0 0 5 0\ sliced, 2 cup:\ (Lucky Leaf/\ Musselman's) 50 0 12.0 0 0 20 1.0\ sweetened, drained 68 .2 17.0 <.1 0 3 1.7\ Apple, dried (see also \ "Apple snack"):\ (Shiloh Farms), \ 1.4 oz., about \ 8 rings 120 <1.0 28.0 0 0 5 n.a.\ (Sunsweet), 4 cup, \ 1.4 oz. 110 <1.0 27.0 0 0 270 3.0\ dehydrated:\ 2 cup 104 .4 28.1 .2 0 74 7.4\ diced (AlpineAire), \ 1 oz. 100 0 26.0 0 0 150 2.0\ flakes (AlpineAire), \ 1 oz. 110 0 26.0 0 0 95 1.0\ sulfured:\ 1 ring 16 .1 4.2 0 0 6 4.2\ 2 cups 104 .4 28.3 .1 0 75 7.5\ Apple, fried, see \ "Apple, can or jar"\ Apple, frozen:\ seasoned (Stouffer's \ Harvest), 1/2 of \ 12-oz. pkg. 190 1.0 42.0 2.5 0 130 3.0\ unheated, 2 cup 42 0 10.7 0 0 3 1.6\ Apple, sour, drink \ mixer (Rose's \ Cocktail Infusions), \ 1.5 fl. oz. 60 0 16.0 0 0 20 0\ Apple butter, 1 tbsp.:\ (Apple Time/Lucky \ Leaf/Musselman's) 30 0 8.0 0 0 0 0\ (Eden Organic) 20 0 4.0 0 0 0 1.0\ (R.W. Knudsen) 35 0 9.0 0 0 0 0\ (Shiloh Farms) 25 0 3.0 0 0 0 0\ (Smuckers Cider) 45 0 11.0 0 0 10 0\ cherry (Eden Organic), \ 1 tbsp. 25 0 6.0 0 0 0 1.0\ Apple chips, see \ "Apple snack"\ Apple cider, see \ "Apple drink" and \ "Apple juice"\ Apple cider, alcoholic \ (Hard Core Crisp), \ 12 fl. oz. 190 1.0 19.0 0 0 15 0\ Apple cinnamon glaze \ (Litehouse), 2 tbsp. 70 0 17.0 0 0 45 0\ Apple dip, see "Fruit \ dip"\ Apple drink, 8 fl. oz.:\ (Lincoln) 130 0 31.0 0 0 10 0\ cocktail:\ (Langers Diet) 60 0 14.0 0 0 10 0\ (Langers Low Carb) 30 0 7.0 0 0 10 0\ Apple dumpling, \ frozen (Pepperidge \ Farm), 3-oz. pc. 250 3.0 33.0 11.0 0 180 1.0\ Apple juice, 8 fl. oz., \ except as noted:\ (After the Fall Organic) 90 0 22.0 0 0 20 0\ (Apple Time/Lincoln/\ Lucky Leaf/\ Musselman's) 120 0 31.0 0 0 25 0\ (Capri Sun Fruit \ Waves Apple \ Splash), 6.75 fl. oz. 100 0 23.0 0 0 30 0\ (Eden Organic) 80 0 23.0 0 0 0 0\ (Hood) 120 0 31.0 0 0 5 0\ (Langers Cider/Juice/\ Harvest) 120 0 28.0 0 0 0 0\ (Lucky Leaf 120% \ Vitamin C), \ 5.5-oz. can 80 0 21.0 0 0 10 0\ (Martinelli's Gold \ Medal Juice/Cider) 140 1.0 35.0 0 0 0 0\ (Minute Maid) 110 0 28.0 0 0 20 0\ (Minute Maid), \ 6.75-fl.-oz. box 90 0 23.0 0 0 15 0\ (Minute Maid), \ 12-fl.-oz. bottle 170 0 41.0 0 0 30 0\ Apple juice (cont.)\ (Musselman's 120% \ Vitamin C), 5.5 oz. 80 0 20.0 0 0 10 0\ (Nantucket Nectars \ Cider/Pressed) 100 0 25.0 0 0 10 <1.0\ (Nantucket Nectars \ Cloudy Organic) 120 0 29.0 0 0 30 0\ (Ocean Spray) 110 0 28.0 0 0 35 0\ (R.W. Knudsen \ Natural/Organic/\ Cider & Spice) 120 <1.0 25.0 0 0 25 0\ (R.W. Knudsen \ Organic Box) 120 0 25.0 0 0 25 0\ (Santa Cruz Organic) 120 <1.0 30.0 0 0 25 0\ (Santa Cruz Organic \ Cider & Spice) 120 <1.0 30.0 0 0 25 0\ (S&W) 120 0 30.0 0 0 25 0\ (Tree of Life) 120 <1.0 30.0 0 0 25 0\ (Walnut Acres) 110 0 29.0 0 0 0 0\ frozen*:\ (Cascadian Farm) 120 0 29.0 0 0 15 0\ (Minute Maid) 110 0 28.0 0 0 0 0\ sparkling:\ (Lucky Leaf/Mussel-\ man's Cider) 150 0 36.0 0 0 20 0\ (Martinelli Cider) 140 1.0 35.0 0 0 0 0\ (Martinelli Juice), \ 10 fl. oz. 180 1.0 43.0 0 0 0 1.0\ (R.W. Knudsen \ Crisp/Organic) 110 0 28.0 0 0 5 0\ Apple juice blend, \ 8 fl. oz., except as \ noted:\ apricot (R.W. \ Knudsen) 120 <1.0 30.0 0 0 35 0\ cherry (Eden Organic) 120 0 30.0 0 0 15 1.0\ cranberry (R.W. \ Knudsen) 120 <1.0 25.0 0 0 25 0\ grape (Juicy Juice) 120 0 29.0 0 0 10 0\ sparkling, all varieties:\ (Martinelli) 110 0 27.0 0 0 4 0\ (Martinelli), \ 10 fl. oz. 160 0 39.0 0 0 18 1.0\ Applesauce, 1/2 cup, \ except as noted:\ unsweetened/natural:\ (Apple Time) 50 0 13.0 0 0 10 2.0\ (Apple Time), 4-oz. \ cup 50 0 12.0 0 0 10 2.0\ (Eden Organic) 50 0 15.0 0 0 15 2.0\ (Langers) 50 0 13.0 0 0 5 2.0\ (Lucky Leaf/Mussel-\ man's Lite) 50 0 13.0 0 0 10 2.0\ (Lucky Leaf/Mussel-\ man's Natural) 50 0 13.0 0 0 20 2.0\ (Lucky Leaf/Mussel-\ man's Natural), \ 4-oz. cup 50 0 12.0 0 0 20 2.0\ (Mott's) 50 0 14.0 0 0 0 1.0\ (Mott's Single \ Serve), 1 cont. 50 0 12.0 0 0 0 1.0\ (Musselman's \ Organic) 50 0 12.0 0 0 10 2.0\ (Santa Cruz \ Organic) 50 0 13.0 0 0 0 2.0\ (Tree of Life) 50 0 15.0 0 0 20 2.0\ cinnamon (Apple \ Time) 50 0 12.0 0 0 10 2.0\ cinnamon (Mussel-\ man's Natural) 50 0 13.0 0 0 10 2.0\ cinnamon (Santa \ Cruz Organic) 80 0 19.0 0 0 10 2.0\ cinnamon (Santa \ Cruz Organic \ Cup), 4 oz. 80 0 19.0 0 0 0 2.0\ Granny Smith \ (Mott's Healthy \ Harvest Single \ Serve), 1 cont. 50 0 13.0 0 0 0 1.0\ sweetened:\ (Lucky Leaf/\ Musselman's) 90 0 22.0 0 0 10 2.0\ (Mott's Original) 120 0 29.0 0 0 0 1.0\ (Musselman's \ Organic), \ 4-oz. cup 80 0 20.0 0 0 10 2.0\ Applesauce, sweetened (cont.)\ chunky (Mussel-\ man's Homestyle) 100 0 25.0 0 0 25 2.0\ cinnamon (Lucky \ Leaf/Mussel-\ man's) 100 0 25.0 0 0 10 2.0\ cinnamon (Lucky \ Leaf/Mussel-\ man's), 4-oz. cup 80 0 20.0 0 0 10 2.0\ cinnamon (Mott's) 120 0 29.0 0 0 0 1.0\ cinnamon (Mott's \ Single Serve), \ 1 cont. 100 0 25.0 0 0 0 1.0\ Golden Delicious, \ Granny Smith, or \ McIntosh \ (Musselman's) 90 0 22.0 0 0 10 2.0\ Applesauce fruit \ blend, 1/2 cup, \ except as noted:\ all varieties:\ (Santa Cruz \ Organic) 50 0 13.0 0 0 0 2.0\ (Santa Cruz Organic \ Cup), 4 oz. 50 0 13.0 0 0 0 2.0\ cherry:\ (Eden Organic) 70 0 17.0 0 0 10 3.0\ (Lucky Leaf/\ Musselman's \ Lite), 4-oz. cup 60 0 15.0 0 0 10 1.0\ orange, raspberry, or \ strawberry (Lucky \ Leaf/Musselman's \ Lite), 4-oz. cup 60 0 14.0 0 0 10 1.0\ peach (Lucky Leaf/\ Musselman's Lite), \ 4-oz. cup 60 0 14.0 0 0 10 2.0\ strawberry:\ (Eden Organic) 60 0 13.0 0 0 10 2.0\ (Mott's Single \ Serve), 1 cont. 90 0 23.0 0 0 0 1.0\ Apricot, fresh:\ (Chiquita), 3 medium, \ 4 oz. 60 0 11.0 1.0 0 0 1.0\ (Del Monte), \ 3 medium, 4 oz. 60 0 11.0 1.0 0 0 1.0\ (Dole), 3 medium, \ 4 oz. 60 0 11.0 1.0 0 0 1.0\ 3 medium, 12 per lb. 51 1.5 11.8 .4 0 1 2.5\ pitted, 2 cup:\ halves 37 1.1 8.6 .3 0 1 1.9\ sliced 40 1.2 9.2 .3 0 2 2.0\ Apricot, can or jar, \ 1/2 cup, halves, \ except as noted:\ in juice, w/liquid 59 .8 15.1 <.1 0 5 2.0\ in extra light syrup \ (Del Monte Lite) 60 0 16.0 0 0 10 1.0\ in light syrup:\ (Del Monte Orchard \ Select) 80 <1.0 21.0 0 0 10 1.0\ w/liquid 80 .7 20.9 <.1 0 5 2.0\ chunks (S&W Sun) 90 1.0 22.0 0 0 25 1.0\ almond flavor (Del \ Monte) 90 0 22.0 0 0 10 1.0\ in heavy syrup:\ (Del Monte) 100 0 26.0 0 0 10 1.0\ w/liquid 107 .7 27.7 .1 0 5 2.1\ whole, peeled \ (S&W) 120 <1.0 29.0 0 0 10 1.0\ Apricot, dried:\ (Express), 1.4 oz., \ about 5 pcs. 90 1.0 22.0 0 0 10 3.0
