GP_FatCal

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YOURGAMEPLAN

TO PREVENT TYPE 2 DIABETES

FAT AND CALORIE COUNTER

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More than 1,500 foods,including regional foods from

all parts of the United States.

Complete information onFAT GRAMS CALORIES

FAT AND CALORIE COUNTER

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AcknowledgmentsThe fat gram and calorie values in the Fat Counter werecalculated using the Nutrient Data System (NDS, version 2.8)from the University of Minnesota Nutrition Coordinating Center.Appreciation is expressed to Antoinette Angeles, Bonnie Gillis,Holly Henry, and Gaye Koenning for their conscientious workin researching the nutrient values and to Carolyn Huffmyer

for her preparation of the manuscript. The nutritionists fromthe Diabetes Prevention Program and Womens Health Initiativeprovided valuable suggestions for improving this guide.

Version 1.0Copyright 1996 by the University of Pittsburgh.

All rights reserved.Developed by the Diabetes Prevention ProgramLifestyle Resource Core,Rena R. Wing, PhD, and Bonnie Gillis, MS, RD.Supported by the National Institute of Diabetes and Digestiveand Kidney Diseases, National Institutes of Health.

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About the Fat CounterThe Fat Counter is designed to help you keep track of thenumber of fat grams and calories you eat. It shows the gramsof fat and calories for more than 1,500 commonly eaten foods.

Foods are listed from A to Z.

Regional foods are at the back of the book.

Please note: If the food is described as having the skin removed

or fat trimmed, this has been done before cooking. Cooking methods are without added fat unless described

differently (for example, stir-fried). Serving sizes are after cooking (if any) and with only the

parts to be eaten (for example, no bone). Modified foods (low-fat, diet, etc.) are described as such. Foods containing mayo are prepared with imitation

mayonnaise.

If you eat manufactured products such as frozen dinners orstore-bought cookies, look at the food label to find the gramsand calories. You can add these and other foods that are notin the Fat Counter to the blank pages at the back of the book.

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(g)

Anchovies, canned in oil,drained (1 can = 2 oz)

Apple, 2 3/4" diamApple butterApple, cider or juice,

unsweetenedApplesauce, unsweetenedApples, driedApricot halves, driedApricot nectar, unsweetenedApricots, fresh (2 = 1/2 cup)Artichoke, globeAsparagus spearsAvocado, black or green skin

Baby cornBacon:

turkey pork

Bacon bits:imitationreal

Bacon FatBagel:

white, 3" diamwhite, with raisins, 3" diam

white, 4" diamwhole wheat, 3" diamwhole wheat, with raisins,

3" diamwhole wheat, 4" diam

1 can1 each1 Tbsp

3/4 cup1/2 cup1/4 cup1/4 cup

3/4 cup1/2 cup1 med1/2 cup1/2 cup

1/2 cup

1 slice1 slice

1 Tbsp1 Tbsp1 Tbsp

1 each1 each

1 each1 each1 each

1 each

400

0000000011

0

2 3

129

11

211

2

9481

34

8752527723 376025121

20

32 36

322989

157183

279168195

290

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(g)

Baked Beans:vegetarian baked beanspork and beans (Campbells)

Baklava, 2" squareBamboo shoots, cannedBanana, fresh, 8" longBanana pudding,

With vanilla wafersBarbecue sauceBarley BBQ sandwich, on a bun:

chickenpork beef

Beans and peas, dried (navy, lima,

red, pinto, kidney or blackbeans, split peas, lentils, blackeye peas, pigeon peas):

no fat addedcooked with bacon,

ham or sausageBeans, green, or Italian:

no fat addedcooked with bacon, ham

or sausageBeans, mungBeef, cannedBeef jerky:

strip, 8 1/2" x 1" x 1/8"cut pieces

Beef stew, gravy-based,with vegetables:

homemade, with round steak,trimmed, no fat added

1/2 cup1/2 cup

1 pc1/2 cup1 each

1/2 cup1 Tbsp1/2 cup

1 med1 med1 med

1/2 cup

1/2 cup

1/2 cup

1/2 cup1/2 cup1/2 cup

1 pc1/2 cup

1 cup

122700

400

61018

1

2

0

2010

38

3

127140 3811296

1521296

245 341 396

129

144

19

34139166

67204

161

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(g)

homemade, with stew meat,trimmed, no fat added

homemade, with stew meat,trimmed, fat added

homemade, with stew meat,untrimmed, fat added

cannedBeef Stroganoff (no noodles),

homemade:with round steak, trimmed,

nonfat sour cream, no fatadded

with beef cubes, trimmed,nonfat sour cream, no fatadded

with beef cubes, trimmed,low fat sour cream, fat addedwith beef cubes, untrimmed

regular sour cream, fat addedBeer (1 can = 12 fl oz):

low calorieregular, malt, or no alcohol

BeetsBiscochitos (cookie), 1 1/2" diamBiscuit, from refrigerateddough:

buttermilk (Pillsbury)buttermilk, flaky

(Hungry Jack)Grands! (Pillsbury)

Biscuit, from mix, small, 2" diamBiscuit, mix only:

Bisquick LightBisquick

Blackberries, fresh

1 cup

1 cup

1 cup1 cup

1 cup

1 cup

1 cup

1 cup

1 can1 can

1/2 cup1 pc

1 each

1 each1 each1 each


7

11

1614

5

14

22

37

00

0 3

1

487

260

192

228

269237

247

310

378

485

101148

3758

50

90190125

150170 37

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(g)

Blintz, cheese filled, 7" longBlueberries, freshBok choy:

no fat addedstir-fried

Bologna:chicken or turkey beef light or pork beef, regular

Borscht (beet soup)BouillabaisseBraunschweigerBread, rye:

dietregular

Bread, white or whole wheat:dietregular

Bread pudding, with raisinsBread crumbs, plainBreaded and fried steak

(chicken-fried steak)

Bread stick, 5" longBreakfast biscuit (McDonalds):

plainwith bacon, egg, cheesewith sausagewith sausage, egg

Breakfast Croissanwich(Burger King):plain, croissant only with egg, cheesewith egg, bacon, cheesewith egg, sausage, cheese

1 each1/2 cup

1/2 cup1/2 cup

1 oz1 oz1 oz

1 cup1 cup1 oz

1 slice1 slice

1 slice1 slice

1/2 cup1 cup

3 oz

1 each

1 each1 each1 each1 each


90

02

468089

11

0196

15

1

132829 35

9202441

18441

10 30

56708861237102

5267

4070217427

240

64

262456435519

163 302 348537

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(g)

Breakfast drink, instant:with skim milk with whole milk

Breakfast fruit drink powders,pre-sweetened, prepared

(Tang, etc)BroccoliBroccoli, with cheese sauce:

with skim milk, nonfatcheese, no fat added

with skim milk, reduced fatcheddar, fat added

with whole milk, regularcheddar, fat added

Broccoli casserole with

mushroom soup, mayonnaise,cheese and crackers:with nonfat mayo,

nonfat cheesewith reduced calorie mayo,

reduced fat cheddarwith regular mayo, regular

cheddarBroth or bouillon:

beef chicken

Brownie, 2 1/2" square:without nutswith nuts

Brussels sprouts

1 cup1 cup

1 cup1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1 cup1 cup

1 pc1 pc

1/2 cup

18

00

0

5

9

5

13

24

01

18230

189245

11526

58

100

128

114

176

262

29 39

310 368 33

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(g)

Brussels sprouts, with cheesesauce:

with skim milk, nonfatcheese, no fat added

with skim milk, reduced fatwith whole milk, regular

cheddar, fat addedBulgur, cookedBun, hamburger, 3" diamBun, hamburger, 4" diamBun, hot dog, 6" long (regular)Bun, hot dog (large)Burrito (Taco Bell):

light beanlight supreme

beanbeef Burrito, breakfast,

fast food (McDonalds)Burrito made from 8" tortilla:

bean with cheesewith nonfat refried beans,

reduced fat cheddarwith homemade refried

beans, regular cheddarbeef, plainbeef with beans and cheese

with nonfat refried beans,reduced fat cheddar

with homemade refriedbeans, regular cheddar

chicken, plain

1/2 cup1/2 cup

1/2 cup1/2 cup1 each1 each1 each1 each

1 each1 each

1 each1 each

1 each

1 each

1 each1 each

1 each

1 each1 each

06

1002 32 3

59

1421

17

10

2310

9

125

69115

1467491161123163

300 373

420484

280

312

452228

237

271190

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(g)

chicken with beans and cheesewith nonfat refried beans,

reduced fat cheddarwith homemade refried

beans, regular cheddarButter:

whippedregularregular

Butter budsButtermilk:

1/2% fat1 1/2% fatwhole

Cabbage:no fat addedcooked with bacon,

ham or sausageCabbage roll, with ground beef

and rice, 3" long x 2" diam:with diet lean (10% fat)

ground beef with regular (25% fat)

ground beef Cake, angel food, 1/8 of 10" diamCake, yellow or chocolate from

mix, 3" x 3" x 2":without icingwith icing, whitewith icing, chocolate

1 each

1 each

1 tsp1 tsp

1 Tbsp1 tsp

1 cup1 cup1 cup

1/2 cup

1/2 cup

1 roll

1 roll1 pc

1 pc1 pc1 pc

6

10

34120

148

0

2

3

60

132427

217

252

23 341026

110120149

16

31

95

121212

296595551

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(g)

Cake, pound, 4 1/2" x 2 1/2" x 1/2":fat-freeregular

Calzone, 4" diam:with cheese and meatwith cheese

Canadian baconCandy:

caramelsdivinity (1 pc = 0.5 oz)divinity with nuts

(1 pc = 0.5 oz)fudge, 1" cube

plainwith nuts

gumdrops, 1/2" diamhard (1 pc = 0.2 oz) jelly beans (1 pc = 0.1 oz)licorice (1 stick = 0.4 oz)marshmallows (large size)taffy (1 pc = 0.5 oz)truffle (1 pc = 1 oz)

Candy bars:Baby Ruth, 2.18 oz barchocolate bar, regular size,

1.5 oz barchocolate bar with almonds,

regular size, 1.5 oz bargranola bar, regular, 0.9 oz bargranola bar, fat-free, 1.5 oz barHersheys Kiss

1 pc1 pc

1 pc1 pc

1 slice

3 pcs 3 pcs

3 pcs

1 pc1 pc

3 pcs1 pc 3 pcs1 stick 1 each2 pcs1 pc

1 bar

1 bar

1 bar1 bar1 bar2 pcs

110

552

20

3

24

00000111

13

13

1441

3

106176

99105 39

92168

199

8499

4122 31402372143

274

221

21611012750

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(g)

with nutsMueslix Golden CrunchFruit and Fiber Dates,

Raisins, Walnutsgranola

fat-free (Health Valley)regular (Nature Valley)homemade, with nuts

Cereal, hot:Cream of Wheat

no fat addedfat added

gritsno fat addedfat added

oatmealno fat addedfat added

Cereal party mix, homemadeChallah bread, 3 1/2" x 2" x 1/2"Cheese:

Fat-f

ree cheeses

fat-free cream cheeseKraft free (1 slice = 0.75 oz)Weight Watchers, fat-free

American slicesReduced fat cheesesBordens Lite-line

(1 slice = 0.67 oz)Kraft Light N Lively

(1 slice = 0.75 oz)Laughing Cow Wedges-Light

(1 wedge = 1 oz)

1 cup

1 cup


1/2 cup1/2 cup

1/2 cup1/2 cup

1/2 cup1/2 cup1 cup1 slice

1 oz1 slice

1 oz

1 slice

1 slice

1 wedge

3

3

1410

02

02

1 3221

00

0

1

3

4

239

173

7395174

6178

7390

7390

31867

23 30

38

30

55

70

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(g)

Cheese sauce:with skim milk, nonfat

cheese, no fat addedwith skim milk, reduced fat

cheddar, fat addedwith whole milk, regular

cheddar, fat addedCheesecake, 9" diam:

with cream cheese, lowcalorie, commercial

with cottage cheese,commercial

with light (18% fat) creamcheese, homemade

with regular (35% fat) cream

cheese, homemadeCherries, sweet, freshChestnuts, roastedChicken, light meat only Chicken, dark meat onlyChicken a la King

(no toast or rice):

with skim milk, chickenbreast, skin removed

with whole milk, dark meat,skin removed

Chicken and vegetable stir fry:with chicken breast, skin

removedwith dark meat, skin removed

1/4 cup

1/4 cup

1/4 cup

1/8 pie

1/8 pie

1/8 pie

1/8 pie1/2 cup1 each1 oz1 oz

1 cup

1 cup

1 cup1 cup

0

7

11

5

12

27

411012

14

20

79

52

108

146

138

303

474

58552194756

283

328

167184

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(g)

Chicken breast (1 med = 1/2 breast):baked with oven coating mix,

skin removedbaked, broiled, or stewed

skin removedskin eaten

breaded/battered, pan-friedskin removedskin eaten

breaded/battered, deep-fried(fast food):skin removedskin eaten

Chicken drumstick:Baked with oven coating mix,

skin removedbaked, broiled, or stewedskin removedskin eaten



Chicken thigh:baked with oven coating mix,



1 med

1 med1 med

1 med1 med

1 med1 med

1 med1 med1 med

1 med1 med

1 med1 med

1 med

1 med1 med

3

39

512

1724

227

38

815

4

48

161

142205

174242

347439

8273123

89143

178247

113

102147

8/11/2019 GP_FatCal

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(g)



Chicken wing:baked with oven coating mix,



breaded/battered, pan-friedskin removed

skin eatenbreaded/battered, deep-fried(fast food):skin removedskin eaten

Chicken casserole, with eggnoodles, mushroom soup, and

vegetables:with chicken breast, skin

removed, no cheesewith chicken breast, skin

removed, regular cheddarwith dark meat, skin

removed, regular cheddarChicken Creole (no rice):

with chicken breast, skinremoved

with dark meat, skin removed

1 med1 med

1 med1 med

1 med

1 med1 med

1 med

1 med

1 med1 med

1 cup

1 cup

1 cup

1 cup1 cup

610

1218

2

27

3

8

512

5

7

9

310

121170

226295

49

44102

52

115

94183

214

242

253

174221

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(g)

Chicken stew with vegetables:homemade with chicken

breast, skin removed,tomato-basedcanned

Chicken tenders (Burger King)Chicken with almonds

(Chinese style):with chicken breast, skin


Chick peas (garbanzos)Chiles, hot (fresh, canned, or

roasted)Chili:

without meatwith diet lean (10% fat)ground beef, with beans

with diet lean (10% fat)ground beef, no beans

with regular (25% fat)ground beef, with beans

with regular (25% fat)ground beef, no beans

canned, Hormel, no beansChili sauceChimichanga, fried, 7" diam tortilla

bean and cheesechicken and cheesebeef and cheese

Chinese cabbage:no fat addedstir-fried

1 cup1 cup6 pcs

1 cup1 cup

1/2 cup

1/2 cup

1 cup1 cup

1 cup

1 cup

1 cup1 cup

1 Tbsp

1 each1 each1 each

1/2 cup1/2 cup

41112

14182

0

15

6

11

14160

131524

02

224221232

308 333134

17

113203

186

249

24326016

256 386 345

10 30

8/11/2019 GP_FatCal

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(g)

Chipped beef, creamed:with skim milk, no fat addedwith whole milk, fat added

Chipped or dried beef Chocolate

baking chocolatecarobchocolate chipschocolate chipscocoa powdercocoa powder

Chocolate pudding:instant, with skim milk instant, with whole milk homemade, with egg and

skim milk homemade, with egg andwhole milk

Chocolate syrup, thinChop suey (no noodles):

with vegetables only with chicken breast, skin

removedwith beef round steak, trimmed

Chopped ham, lunch meatChow mein, canned (no noodles):

with beef with chicken

Clams (7 med = 3 oz)Club sandwich, with dressing

(chicken/turkey with bacon)Cobbler, peach, pastry topping

1 cup1 cup 3 oz

1 oz1 oz

1 Tbsp1 cup

1 Tbsp1 cup

1/2 cup1/2 cup

1/2 cup1/2 cup1 Tbsp

1 cup

1 cup1 cup1 oz

1 cup1 cup 3 oz

1 each1/2 cup

322 3

169 350112

14

690

3

445

242

2211

192 357140

1481515080512197

116145

19422041

81

12513170

114124129

481251

8/11/2019 GP_FatCal

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(g)

Cocktails with whipping cream(31% fat):White RussianAlexander with ginGrasshopper

Cocktail sauceCocoa or hot chocolate

homemadewith skim milk with whole milk

made from mix with waterwith skim milk with whole milk

Coconut, dried, shredded,

unsweetenedCoconut milk:lightregular

Coffee cake with streuseltopping, 3" x 3" x 1 1/2"without nuts

with nutsCoffee, espresso

(regular or decaffeinated)Coffee, flavored, prepared from

mix (amaretto, cappuccino,Swiss mocha, etc)

Coffee, caf au lait, or cappuccino:with skim milk with whole milk

Coffee, regular or decaffeinated

3 fl oz 3 fl oz 3 fl oz1 Tbsp

1 cup1 cup

1 cup1 cup1 cup

1 Tbsp1 cup1 cup

1 pc

1 pc

2 fl oz

1 cup

1 cup1 cup1 cup

7990

17

118

41251

20

23

0

3

040

22523625316

124175

125153213

38144473

448

480

1

77

51865

8/11/2019 GP_FatCal

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(g)

Coleslaw:with nonfat mayowith reduced calorie mayowith vinaigrette dressingwith regular mayo

Cookies:sma

ll, 12" d

iamanimal crackersarrowrootbutter, commercialchocolate chip, homemade

without nutswith nuts

chocolate covered grahamcrackers

chocolate coveredmarshmallow fat-free Fig Newtonsfig barsfortune cookiesgingersnapsGirl Scouts

Thin MintsTrefoils

graham crackers, 2 1/2" squareslady fingersLemon Coolersmacaroonsoatmeal, homemadeOreoOreo Double Stuffpeanut buttersandwich cookies

1/2 cup1/2 cup1/2 cup1/2 cup

12 pcs4 pcs4 pcs

3 pcs 3 pcs

3 pcs

2 pcs2 pcs2 pcs4 pcs4 pcs

2 pcs2 pcs4 pcs 3 pcs4 pcs1 each 3 pcs2 pcs2 pcs2 pcs 3 pcs

09921

559

1215

9

4022 3

42 314 354897

48111127211

122116181

222251

195

1069911199110

73511186812553132104138171150

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(g)

sugar, commercialTeddy Grahamsvanilla wafersmed

ium, 2 1/2 3" diambutter or sugar, commercialchocolate chip, homemade

without nutswith nuts

oatmealwithout nutswith nuts

peanut butter, commercialpeanut butter, homemadePecan Sandieslarge, 3 1/2 - 4" diam

butter or sugar, commercialchocolate chip, homemadewithout nutswith nuts

oatmeal, homemade, no nutspeanut butter, commercialpeanut butter, homemade

Cordials and liqueurs:Amaretto, Cointreau, crmede menthe, Grand MarnierIrish Cream liqueur

Corn:whole kernelcream-styleon the cob, 5" ear, plainon the cob, 5" ear, with fat

Corn bread, 3" x 3" x 1"Corn chipsCorn dog

3 pcs8 pcs6 pcs

1 pc

1 pc1 pc

1 pc1 pc1 pc1 pc1 pc

1 pc1 pc1 pc1 pc1 pc1 pc

1 fl oz1 fl oz

1/2 cup1/2 cup

1 ear1 ear1 pc

1 cup1 each

716

4

56

36 3105

616197518

02

01157925

13642147

75

98111

821146718985

125295 335176112

335

8089

6610483117180142 341

8/11/2019 GP_FatCal

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(g)

Corned beef:lunch meat, deliround or cannedbrisket

CouscousCrab:

Bluesoft shell, breaded/

battered, pan-friedDungeness or Alaskan King

Crab cake, fried, 3 1/2" diam x 1/2"Crackers, regular:

butter, roundcheese roundsclub

crackers with cheese orpeanut butter fillingCuban crackersgoldfishgraham, 2 1/2" squarematzo, 6" diamMelba, round

oysterrice cake, 4" diamrice crackersRitzRy Krisp triple crackersaltines/sodaTriscuitsWheat Thins

Crackers, reduced fat:RitzTriscuitsWheat Thins

1 oz 3 oz 3 oz

1/2 cup

2 oz

2 oz 3 oz1 each

8 pcs8 pcs8 pcs

4 pcs6 pcs

30 pcs4 pcs1 pc

6 pcs

20 pcs2 pcs1 oz8 pcs4 pcs8 pcs6 pcs16 pcs

5 pcs8 pcs18 pcs

113160

1

2217

766

7 32 300

3108 3 346

2 34

31213213101

58

7987

260

122121126

1371278211811271

8470111144120101117130

70130120

8/11/2019 GP_FatCal

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(g)

Cranberries, freshCranberry juice cocktail,

sweetenedCranberry sauceCrawfishCream:

half and half half and half heavy (31% fat)

Creamer, non-dairy liquid, fat-free (Coffee-mate)liquid, regularpowder, reduced fatpowder, regular

Cream puff with filling, 3 3/4" diam

with chocolate frostingCrepe, 6" diamCrisp, fruit (apple)Croissant, 5" long, plainCroquette, fried:

fishsalmon

chickenham

CroutonsCucumber, raw Cupcake:

without icing, yellow,commercial

with icing, yellow,commercial

Hostess, light, chocolateHostess, chocolate

1 cup

3/4 cup1/4 cup 3 oz

1 tsp1 Tbsp1 Tbsp

1 Tbsp1 Tbsp1 tsp1 tsp

1 pc1 pc1/2 cup

1 pc

1 pc1 pc

1 pc1 pc

1/4 cup1/2 cup

1 pc

1 pc1 pc1 pc

0

001

125

0101

17 31119

78

8900

3

626

47

10810575

72044

1017911

27980 303 324

153159

164163 317

78

155122167

8/11/2019 GP_FatCal

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(g)

Custard, baked:with skim milk with whole milk

Danish pastry, 3" x 3" x 1":without frostingwith frosting

Dates, driedDeviled eggs:

with nonfat mayowith reduced calorie mayowith regular mayo

Dim sum, meat and shrimp filled

Dirty riceDonuts:cake, 3" diamchocolate, glazed, Dolly

Madison yeast, glazed, 4" diam

Dressing, stuffing, made from mix

(Stove Top):no fat addedfat added

Dressing, stuffing, cornbread, fatadded, homemade

Dressing, stuffing, rice, fatadded, homemade

Duck, domesticskin removedskin eaten

Dumpling, main dish type,plain, for stews, 2" diam

1/2 cup1/2 cup

1 pc1 pc5 pcs

1/2 egg1/2 egg1/2 egg

1 pc

1 cup1 pc

1 pc1 pc

1/2 cup1/2 cup

1/2 cup

1/2 cup

3 oz 3 oz

1 pc

36

12160

2 352

58

1221

19

23

9

1024

4

138159

191290114

36445751

271145

237 399

109177

385

177

187287

112

8/11/2019 GP_FatCal

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(g)

Eclair with custard filling andchocolate frosting

Egg Foo Yung, 4" diam x 1/4":without meatwith shrimpwith chicken

Egg McMuffin (McDonalds)Egg nog:

with 2% fatregular

Egg roll, medium, fried:with vegetables, no meatwith shrimpwith chickenwith pork

Egg salad:with nonfat mayowith reduced calorie mayowith regular mayo

EggplantEggplant, breaded/battered, fried

Eggplant Parmesan casserole, 3" diam x 1/2"Eggs, fried without fat, hard

cooked, or poached:white only yolk only whole egg

Eggs, fried with fatEggs, scrambled:


1 pc

1 pc1 pc1 pc

1 each

1 cup1 cup

1 roll1 roll1 roll1 roll

1/2 cup1/2 cup1/2 cup1/2 cup1/2 cup

1 pc

1 med1 med1 med

1 med

2 med2 med

1710101113

819

6789

61527011

4

055

6

1015

279131149161292

189 342

97163172180

12218328013173

64

145466

83

150197

8/11/2019 GP_FatCal

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(g)

Eggs, substitute:Egg Beater


Second Nature(no fat, no cholesterol)no fat addedfat added

Scramblersno fat addedfat added

Eggs Benedict, made withhollandaise sauce, regularboneless ham, 2 med eggs

Elephant ear, pastry, 4" diam

Enchilada, without beans, 6 longwith chicken breast, skinremoved, reduced fatcheddar

with chicken, dark meat, skinremoved, regular cheddar

with beef, diet lean (10% fat)

ground beef, reduced fatcheddar

with beef, regular (25% fat)ground beef, regular cheddar

with cheese (no meat), reducedfat cheddar

with cheese (no meat), regularcheddar

1/2 cup1/2 cup

1/2 cup1/2 cup

1/2 cup1/2 cup

1 svg1 pc

1 each

1 each

1 each

1 each

1 each

1 each

06

06

614

4816

4

8

6

12

7

14

3889

3889

131195

723 300

159

185

166

211

180

228

8/11/2019 GP_FatCal

30/81

(g)

Enchilada sauceEndive, raw English muffinEscarole, raw

Fajita, 9" tortilla:with chicken breast, skin

removed, plainwith beef skirt, trimmed,

plainwith chicken breast, skin

removed, regular cheddar,guacamole

with beef skirt, trimmed,regular cheddar, guacamoleFalafel, fried (1 patty = 1 oz)Fatback, pork (Armour)Fettuccini Alfredo:

with half and half cream,no fat added

with half and half cream,fat added

with regular cream (31%fat), fat added

Figs, driedFish, fresh or frozen, cooked,

no fat added:Low fat f

ishBarracuda, sea bass, bream,catfish, cod, crappie, croaker,drumfish, flounder, grouper,haddock, halibut, kingfish,

1/4 cup1/2 cup1 whole1/2 cup

1 each

1 each

1 each

1 each1 patty

2 oz

1 cup

1 cup

1 cup 3 small

0010

14

16

18

20646

9

14

191

142

1342

406

421

457

472111410

287

338

373143

8/11/2019 GP_FatCal

31/81

8/11/2019 GP_FatCal

32/81

(g)

French toast, homemade,4 1/2" square x 1/2"

Fritter, main dish, with corn,fried, 2" diam

Fritter, apple, fried, 2" diamFrog legs (4 legs = 3 oz)

no fat addedbreaded/battered, fried

Fruit bread, 4 1/2" x 2 1/2" x 1/2":without nutswith nuts

Fruit, canned in juice or water(includes fruit cocktail,pear, peach, pineapple)

Fruit, canned in heavy syrup

(includes fruit cocktail, pear,peach, pineapple)Fruit drink or punch,

all flavorsFruit iceFruit salad:

plain

with non-dairy whippedtopping

with whipped creamwith whipped cream, chopped

pecansFudgesicle, 1.75 oz barFudge syrup

1 each

1 each1 each

3 oz 3 oz

1 slice1 slice

1/2 cup

1/2 cup

1 cup1/2 cup

1/2 cup

1/2 cup1/2 cup

1/2 cup1 bar

1 Tbsp

4

77

114

35

0

0

00

0

12

71

3

127

115114

100 303

123147

56

100

117124

47

5361

1117074

8/11/2019 GP_FatCal

33/81

8/11/2019 GP_FatCal

34/81

8/11/2019 GP_FatCal

35/81

8/11/2019 GP_FatCal

36/81

(g)

w

ith cheese, no condimentssmall, 1/10lb, diet lean

(10% fat) ground beef small, 1/10lb, diet lean

(25% fat) ground beef quarter lb, diet lean

(10% fat) ground beef quarter lb, diet lean

(25% fat) ground beef Fast food

McDonalds hamburgerMcDonalds cheeseburgerWendys Jr. hamburgerWendys Jr. cheeseburgerWendys Jr. bacon

cheeseburgerBig MacWhopperWhopper, with cheese

Hash, beef, cannedHashed browns:

frozen patty

McDonaldsBurger KinghomemadeHardees

Head cheeseHeart, beef Hoagie roll, 6" longHoisin sauceHollandaise sauce:

commercialhomemade

Hominy, canned

1 each

1 each

1 each

1 each


1 each1 each1 each1 each1 cup

1 oval

1 each1 each1/2 cup1 each1 oz

3 oz1 each1 Tbsp

1 Tbsp1 Tbsp1/2 cup

11

16

19

29

1014912

2624 374526

8

81112144521

4101

289

325

458

531

271 324273 319

4435156311

378

146

13020022022660149193 31

449158

8/11/2019 GP_FatCal

37/81

(g)

Honey HorseradishHot butter rumHog dog, no bun:

chicken or turkey beef and pork, lightbeef and pork, regular

Hot dog on bun:plainwith cheesewith chili and cheese

Hot dog on bun, foot-long:plainwith cheesewith chili and cheese

Hummus (chickpea dip), plainHummus, with olive oilHushpuppy, fried, 1 1/4" diam

x 2 1/2"

Ice cream:dietary (1% fat)dairy desserts (

8/11/2019 GP_FatCal

38/81

8/11/2019 GP_FatCal

39/81

(g)

KiwiKnish, potato, 2" diamKool-Aid, regular, preparedKreplach:

with cheese, 3" diam, foldedwith meat, 2" square, folded

KugelKumquats

Lamb/mutton, chops, or roast:leg, sirloin, shoulder, trimmedleg, untrimmedsirloin, shoulder, untrimmed

Lamb/mutton, rib:trimmeduntrimmed

Lamb/mutton stew LardLasagna (with part-skim

mozzarella), 3" square:with spinach, no meat,nonfat ricotta

with diet lean (10% fat)ground beef, nonfat ricotta

with regular (25% fat)ground beef, part-skim ricotta

with sausage, part-skim ricottaLemon, 2" diamLemon juiceLemonade, prepared from mix,

with sugar

1 med

1 each1 cup

1 each1 each1 cup5 pcs

3 oz 3 oz 3 oz

3 oz 3 oz1 cup

1 Tbsp

1 pc

1 pc

1 pc

1 pc1 each1 Tbsp

1 cup

0

30

1190

81117

11251213

5

8

14

1500

0

46

7892

562225760

173197235

197 305248116

237

287

338

34317 3

92

8/11/2019 GP_FatCal

40/81

(g)

Lentils, canned or cookedLettuce, iceberg, romaine, red leaf,

etc, freshLime, 2" diamLime juiceLiquor (brandy, gin, rum, vodka,

whiskey, etc)Liver, beef or pork Liver, chopped, chicken, with eggsLobsterLobster sauceLo mein, pork and vegetablesLox, smoked salmon

Macadamia nuts, raw Macaroni and cheese:Weight Watcherscanned or frozenhomemade, with skim milk,

nonfat cheese

homemade, with skim milk,reduced fat cheddar

homemade, with whole milk,regular cheddar

made from mix, with wholemilk

Macaroni salad with chicken,without egg:with nonfat mayowith reduced calorie mayowith regular mayo

1/2 cup

1/2 cup1 each1 Tbsp

1 1/2 fl oz 3 oz

1/2 cup 3 oz

1 Tbsp1 cup1 oz

1/4 cup

1 pkg1 cup

1 cup

1 cup

1 cup

1 cup


0

000

0490291

25

711

4

15

28

19

1511

115

419 3

961401578325235 33

235

310276

302

397

499

402

97127176

8/11/2019 GP_FatCal

41/81

8/11/2019 GP_FatCal

42/81

(g)

Meatball, 2" diam:with diet lean (10% fat)

ground beef with ground turkey with ground pork with regular (25% fat)

ground beef Meat loaf, 4 1/2" x 2 1/2" x 1/2" slice:

with diet lean (10% fat)ground beef

with ground turkey with ground pork with regular (25% fat)

ground beef Melon, cantaloupe, honeydew, etc

(1 cup pcs = 1/4 of 5" diam)Milk skim, nonfat1/2%1%2%whole

Milk, chocolate:skimlow fat (2%)whole

Milk, condensed, sweetened,canned:nonfatlow fatregular

1 each1 each1 each

1 each

1 slice1 slice1 slice

1 slice

1 cup1 cup1 cup1 cup1 cup1 cup

1 cup1 cup1 cup

2 Tbsp2 Tbsp2 Tbsp

2 34

5

71013

15

001

358

258

02 3

626777

81

190208238

248

608692102121150

158179208

110120130

8/11/2019 GP_FatCal

43/81

(g)

Milk, evaporated, canned,undiluted:

skimwhole

Milk powder, dry, instant nonfatMilkshake or malt (chocolate):

with soft servewith ice creamvanilla shake (McDonalds)

MilletMineral, spring, or sparkling waterMisoMixed vegetables (broccoli,

cauliflower, carrots)Molasses

Moo Goo Gai Pan (chicken breast)Moo Shu Pork with pancakeMousse, chocolate:

with half and half creamwith regular whipping cream

Muffin, corn, from mix,2 1/4" diam x 1 1/2"

Muffin, English (plain), 3 1/2" diamMuffin, from mix (blueberry):

smalllargelarge, with streusel

Muffins, purchased:fat-free apple bran,

McDonaldsbanana walnut, bakery, large

Mushrooms, raw Mustard

1 cup1 cup

1/3 cup

1 cup1 cup

16 fl oz1/2 cup1 cup

1 Tbsp

1/2 cup1 Tbsp

1 cup1 cup

1/2 cup1/2 cup

1 each

1 each

1 each1 each1 each

1 each1 each1/2 cup1 Tbsp

1190

7185201

00

19 30

1218

5

1

4612

01601

99 33981

253 346 3291450

35

1955

320696

223281

138

134

110167250

180298912

8/11/2019 GP_FatCal

44/81

(g)

Nachos with cheese:with low fat chips, reduced fat

cheddar, diet lean (10% fat)ground beef

with regular chips, regularcheddar, regular (25% fat)ground beef

Nachos with cheese, Taco Bell:regularsupreme

Nectarine, fresh, 2 1/2" diamNoodles:

cellophane (mung beans)chow mein (crispy)eggmacaroni or spaghettirice, boiledspinach

Nori, dry (seaweed)Nut bread, 4 1/2" x 2 1/2" x 1/2"Nuts:

walnutspecanspeanutspeanuts, chocolate-coveredalmonds, mixed nuts

1 cup

1 cup

1 order1 order1 each

1/2 cup1/2 cup1/2 cup1/2 cup1/2 cup1/2 cup1 sheet1 slice


9

25

18271

07100106

1518181219

237

325

33044767

70119106997093 3158

161180212193211

8/11/2019 GP_FatCal

45/81

(g)

O il, all typesOil, all typesOkra:

no fat addedcooked with bacon, ham,

or sausagebreaded/battered, fried

Olive loaf, lunch meatOlives, green or black Omelet, plain (2 med eggs):


Omelet, with cheese (2 med eggs):no fat addedfat added

Onion rings:fast food, Burger Kingfrozen, bakedcanned

Onions, raw Orange, fresh 2 5/8" diam

Orange drink Orange juice, unsweetenedOxtailOyster sauceOysters:

no fat added (9 med = 3 oz)breaded/battered, fried

1 tsp

1 Tbsp

1/2 cup

1/2 cup1/2 cup

1 oz2 med

1 svg1 svg

1 svg1 svg

1 svg1/2 cup1/2 cup1/2 cup1 each

1 cup 3/4 cup 3 oz

1 Tbsp

3 oz1 cup

5

14

0

2451

919

1828

5111200

00130

417

40

120

34

5183689

135228

243 337

114163155 3062

1178421118

117 320

8/11/2019 GP_FatCal

46/81

(g)

PaellaPancake, 4" diam:

frozen, plainhomemade, plainhomemade, with butter and

syrupPapaya, dicedParsley, freshParsnipsPasta, plain:

linguine, macaroni orspaghetti

fettucciniPasta salad with vegetables:

low calorie Italian dressingregular Italian dressing

Pasta shells, cheese-filled withtomato sauce:

without meatwith meat sauce

Pastrami, turkey

Pastrami, beef Pat, chicken liverPeach, fresh, 2 1/2" diamPeanut butter:

low fatregular

Pear, fresh, 2 1/2" diam

Peas and carrotsPeas, green

1 cup

1 each1 each

1 each1/2 cup1 Tbsp1/2 cup

1 cup1 cup

1/2 cup1/2 cup

1 cup1 cup1 oz

1 oz1 Tbsp1 each

1 Tbsp1 Tbsp1 each

1/2 cup1/2 cup

11

1 3

7000

12

19

13172

8 30

681

00

368

8266

155271

63

197213

51132

36940740

9941 37

949698

3862

8/11/2019 GP_FatCal

47/81

(g)

Pepper steak:with round steak, trimmed,

no fat addedwith sirloin, trimmed, fat addedwith sirloin, untrimmed,

fat addedPepperoniPeppers, green or redPesto saucePheasant, quail, duck (wild):


Pickle and pimento loaf, lunch meatPickles:

dill

bread and butter orsweet gherkinsrelish, sweet

Pie, 9" diam (1 slice=1/6 pie):w

ith single crustapplebanana cream

chiffoncustardlemonpeachpecanpumpkinwalnut

w

ith double crustapplepeachmincemeat

1 cup1 cup

1 cup1 oz

1/2 cup1 Tbsp

3 oz 3 oz1 oz

1 slice

1 slice1 tsp

1 slice1 slice

1 slice1 slice1 slice1 slice1 slice1 slice1 slice


529

3912010

8115

0

00

1826

252121144221 35

3228 37

229435

5051411993

18120168

1

77

427509

427 382495 327729438656

627527786

8/11/2019 GP_FatCal

48/81

(g)

Pie crust, 9" diam, no filling:graham crackerpastry, single crustpastry, double crust

Pie, fruit, snack, commercial:McDonaldsHostess, all flavors

Pierogies:filled with cheese and potatoes,

3" diam foldedfilled with meat, 2" square folded

Pigs feetPigs feet, pickledPia colada, without icePineapple, fresh

Pineapple juice, unsweetenedPita or pocket bread, white, 7" diamPizza, (1 slice = 1/8 pizza):

Fast food, Pizza Hut PanPizza

cheese (12" diam)pepperoni (12" diam)

supreme (12" diam)personal pan supreme (6" diam)Frozen, 14" diamcheese1 meat topping2 meat toppingsRestaurant or homemade ,

14" diamcheese with vegetables1 meat topping2 meat toppings

1/6 pie1/6 pie1/6 pie

1 pie1 pie

1 pc1 pc

3 oz1 foot5 fl oz1/2 cup

3/4 cup1 pc

1 slice1 slice

1 slice1 each



141428

1520

11914 30

01

1214

1649

71022

8914

220199

399

288 386

5622182177264 38

105191

267272

314944

234271444

218225273

8/11/2019 GP_FatCal

49/81

(g)

Plum, fresh, 2" diamPolenta:

no fat addedfried

Popcorn:air popped, plainair popped, with butter or

margarinecommercially popped, not

butteredcommercially popped,

butteredmicrowave, light, popped

from packagemicrowave, popped from

packagepopped in oil, plainpopped in oil, with butter

or margarinePopoverPopsicle, 2.5 fl oz = 1 barPork chops (loin, sirloin):

trimmeduntrimmed

Pork chops (loin, sirloin),breaded/battered, pan-fried

trimmeduntrimmed

Pork roast (loin, sirloin):no fat added

trimmeduntrimmed

browned or braisedtrimmeduntrimmed

1 each

1/2 cup1/2 cup

3 cups

3 cups

3 cups

3 cups

3 cups

3 cups 3 cups

3 cups1 each1 bar

3 oz 3 oz

3 oz 3 oz

3 oz 3 oz

3 oz 3 oz

0

05

1

18

9

26

3

715

32 30

913

1115

913

1317

30

140159

92

244

166

318

77

111212

36512163

182214

214246

182214

222254

8/11/2019 GP_FatCal

50/81

(g)

Pork roast (Boston butt):no fat added

trimmeduntrimmed

browned or braisedtrimmeduntrimmed

Pork tenderloin (trimmed):no fat addedbrowned or braised

Pork dumplings, main dish type,commercial, with white sauce

Pork skins (rind, fried)Pot pies, frozen (8 oz.):

chicken or turkey, double crust

beef, double crustPot sticker, friedPotato chips

(1 single svg bag = 1 oz):fat-freelow fatregular

regular or preformedPotato salad, GermanPotato salad, without egg:


Potatoes and potato products:au gratinbaked, boiled or canned

(small, 2" diam = 1/2 cup)baked, topped with butter

3 oz 3 oz

3 oz 3 oz

3 oz 3 oz

1 each1 oz

1 each

1 each1 each

1 oz1 oz

1 chip

1 oz1/2 cup


1/2 cup

1/2 cup1 sm

1317

1722

49

249

16

211

071

114

0818

13

07

214246

254285

139179

367155

314

35246

10514011

16194

75130217

210

57157

8/11/2019 GP_FatCal

51/81

(g)

fried, American, cottage, homeor panfries

hash brownedmashed

with skim milk, no fat addedwith whole milk, fat added

potato pancake, 4" diamscalloped potatoes

with skim milk, no fat addedwith skim milk, fat addedwith whole milk, fat addedwith whole milk, with ham,

fat addedtater tots, bakedtater tots, fried

Potatoes, prepared from mixes:scalloped, with skim milk scalloped, with whole milk au gratin, with skim milk au gratin, with whole milk hash browned

Prawns:


Pretzels, soft typePretzels, hard typePrune juice, unsweetenedPrunes, driedPudding Pops, all flavors, 1.75 fl ozPuddings, all flavors (made frommix, sweetened):

with skim milk with low fat (2%) milk with whole milk

1/2 cup1/2 cup

1/2 cup1/2 cup1 each


1/2 cup6 each6 each


3 oz 3 oz1 oz1 oz

3/4 cup5 each1 each


1412

065

046

857

467912

1 301002

024

285220

7812982

93131146

161105124

131146159174220

841037810813610063

119135148

8/11/2019 GP_FatCal

52/81

(g)

PumpkinPumpkin seeds:

unshelledkernels only

Quesadilla, cheese, with regularcheddar

Quiche, with crust, 9" diam:plain, skim milk, reduced fat

Swiss cheese, Eggbeatersplain, whole milk, regular Swiss

cheese, eggsLorraine

Quinoa

R abbitRadishes, freshRaisins, dried

Ramen noodles, Campbells(1/2 block, prepared with 1 tsp

seasoning = 1 svg):low fatregular

Raspberries, freshRatatouilleRavioli, without sauce:

spinach-filledmeat-filled, diet lean (10% fat)

ground beef

1/2 cup

1/4 cup1/4 cup

1 each

1/8 pie

1/8 pie1/8 pie

1/2 cup

3 oz1/2 cup1/4 cup

1 svg1 svg

1/2 cup1 cup

1 cup

1 cup

0

315

10

13

2024

1

700

17013

10

12

42

38180

199

231

289 342

79

16810116

150180 30178

409

414

8/11/2019 GP_FatCal

53/81

(g)

meat-filled, regular (25% fat)ground beef

cheese-filledRefried beans:

canned, fat-freecanned, regularhomemade, with fat added

Reuben sandwichRhubarbRibs, pork, back or spareRibs, pork, back or spare

(1 med pc = 1 oz)Ribs, pork, country style:

no fat addedtrimmed

untrimmedbasted with fat, broiledtrimmeduntrimmed

Rice:wildwhite

brownfried, vegetablefried, chicken

Rice, pilaf, without meatRice, with gravy (made with fat

drippings)Rice mixes, seasoned (Rice-a-Roni

and similar brands):no fat addedfat added

Rice, pudding:with skim milk with whole milk

1 cup1 cup

1/2 cup1/2 cup1/2 cup1 each1/2 cup 3 oz

1 pc

3 oz

3 oz 3 oz 3 oz

1/2 cup1/2 cup

1/2 cup1/2 cup1/2 cup1 cup

1 cup

1 cup1 cup

1/2 cup1/2 cup

1719

0214 38026

11

13

211523

00

1456

7

17

24

450433

1041192845548

338

139

214

275232293

83103

108111141292

299

224275

161178

8/11/2019 GP_FatCal

54/81

(g)

Rice, Spanish, without meatRoast beef, lunch meat:

extra lean (2% fat)regular

Roast beef sandwichRoast beef sandwich with gravy Roast beef sandwich (fast

food):Arbys, junior sizeArbys, regular size

Roasts, beef:round or rump, trimmedround or rump, untrimmedbrisket, trimmedchuck, prime rib or rib,

trimmedbrisket or chuck, untrimmedprime rib or rib, untrimmed

Roll, hard, 3 1/2" diam x 2 1/4"Roll, white, 2 1/2" x 2 1/2" x 1 1/2":

plainbuttered

Root beer float:with dietary (1% fat) ice cream,

diet sodawith regular (11% fat) ice cream,

regular sodaRutabaga

Salad dressings:clear

water and vinegar, sweetened

1 cup

3 oz 3 oz1 each1 each

1 each1 each

3 oz 3 oz 3 oz

3 oz 3 oz 3 oz1 each

1 each1 each

12 fl oz

12 fl oz1/2 cup

1 Tbsp

4

2131417

1118

488

1322252

37

1

90

0

225

90211

344 391

238400

153176176

211286 310146

108142

100

250 33

8

8/11/2019 GP_FatCal

55/81

(g)

sweet and souroil and vinegar

creamy (blue, Caesar, French,Italian, ranch, Russian)fat-freelow calorieregular

mayonnaise, imitationnonfatreduced calorieregular

mayonnaise, rea

lfat-free (Kraft)low calorieregular

mayonnaise-type(Miracle Whip, Weight-Watchers)

fat-freelow calorieregular

Salads:

Caesar, with dressingChef:

without dressing, extra lean(5% fat) ham, nonfatcheese

without dressing, regular ham,regular cheddar

with 1 Tbsp ranch dressing,regular ham, regularcheddar

Three bean, oil-based dressingTossed, without dressing

1 Tbsp1 Tbsp

1 Tbsp1 Tbsp1 Tbsp

1 Tbsp1 Tbsp1 Tbsp

1 Tbsp1 Tbsp1 Tbsp

1 Tbsp1 Tbsp1 Tbsp

1 cup

1 cup

1 cup

1 cup1/2 cup1 cup

07

01 to 35 to 8

0512

0511

057

17

2

5

10110

1669

164382

1248104

124999

196172

205

48

77

13013114

8/11/2019 GP_FatCal

56/81

(g)

Wilted lettuce with bacondressing

Salami:cooked (cotto, beef)hard (dried, Genoa)

Salmon, canned, drainedSalsa, picante sauceSalt pork (Armour)Salt pork (1 slice = 3" x 1 1/2" x

1/4")Sandwich spread:

chicken (Underwood)deviled ham (Underwood)

Sardines (1 med = 3" long):canned in oil, drained

canned in oil, not drainedSauerbratenSauerkrautSausage:

BloodBrown n Serve links,

turkey (1 link=0.85 oz)

Brown n Serve links, beef orpork (1 link = 0.5 oz)

Brown n Serve patty, beef orpork (1 patty = 1 oz)

Bratwurst (1 link = 3 oz)ChorizosItalian (1 link = 2.4 oz)Kielbasa, 4" link, (1 link = 2.4 oz)Knockwurst (1 link = 2.4 oz)Mettwurst (1 link = 2.4 oz)New England (1 slice = 0.8 oz)Polish (1 link = 2.6 oz)pork patty (1 sm patty = 1 oz)

1/2 cup

1 oz1 oz

3 oz1 Tbsp

2 oz1 slice

1/4 cup1/4 cup

1 med1 med

3 oz1/2 cup

1 oz

1 link

1 link

1 patty 1 link 1 oz

1 link 1 link 1 link 1 link 1 slice1 link 1 oz

1

61050

3412

814

1 3

170

10

3

4

82411171919192218

27

741191184

320115

120160

2541

23622

107

46

48

100277129220209209209 37236100

8/11/2019 GP_FatCal

57/81

(g)

smoked sausage, beef or pork summer sausage, turkey summer sausage, beef and pork turkey sausageVienna, 2" link (1 link = 0.6 oz)

Scallops (6 lrg or 15 sm=3 oz)no fat addedstir-friedbreaded/battered, fried

Scone, medium, 2" diamScone, 1/8 of 9" diamScrappleSeltzer waterSesame chicken, with chicken

breast, skin removed

Sesame seedsSherbetShortening (Crisco)Shortening (Crisco)Shrimp (17 med=3 oz)


breaded/battered, friedShrimp Creole, no riceShrimp, fried (fast food):

Arthur Treachers (breaded)Long John Silvers (battered)

Shrimp gumboShrimp jambalayaShrimp salad, without egg:


Shrimp scampi

1 oz1 oz1 oz1 oz

1 link

3 oz 3 oz 3 oz1 each1 pc

3 oz1 cup

1 cup

1 Tbsp1/2 cup1 tsp

1 Tbsp

3 oz 3 oz

3 oz1 cup

1 order6 pcs1 cup1 cup

1/2 cup1/2 cup1/2 cup1 cup

848 34

1 31451440

16

42413

1 3

148

241299

511209

9256895545

98117

301131

339870

298

47133 38113

84103

287195

383180251

300

113161236193

8/11/2019 GP_FatCal

58/81

(g)

Sloppy Joe mixture:with diet lean (10% fat) ground

beef with regular (25% fat) ground

beef Snow peas (pea pods):


Soft drink, all flavors (12 fl oz =1 can)

SorbetSouffl, cheeseSoup, bean:

bean with bacon, ham, or pork black bean without meat

split pea or lentil with hamvegetarian beanSoup, canned, broth-based:

chicken noodle, chicken withrice, minestrone, orvegetable beef

Manhattan clam chowder

Soup, canned, chunky:beef, chicken, or turkey

with vegetablesminestrone or vegetarian

Soup, cheese:with skim milk with whole milk

Soup, corn chowderwith skim milk with whole milk

Soup, cream-based:w

ith skim mi

l

k tomato

1 cup

1 cup

1/2 cup1/2 cup

1 can1/2 cup1 cup

1 cup1 cup

1 cup1 cup

1 cup1 cup

1 cup1 cup

1 cup1 cup

1 cup1 cup

1 cup

13

31

0 3

0018

66

67

32

54

1115

1115

2

350

486

3469

152129226

172168

172 320

8377

170122

198230

234269

128

8/11/2019 GP_FatCal

59/81

(g)

New England clam chowderor potato

asparagus or broccolicorncelery chickenmushroom

w

ith whole mi

l

k broccoli, potato, or tomatocorn or New England clam

chowderasparaguscelery chickenmushroom

Soup, cream, undiluted(10 3/4 oz can):chickenmushroom

Soup, egg dropSoup, hot and sourSoup, oxtail

Soup, wontonSour cream:

nonfatlow fatregular

Soybeans, no fat addedSoy sauceSpaghetti sauce, commercial

(without meat)Spaghetti sauce, homemade:

without meat, no fat addedwith diet lean (10% fat)

ground beef, no fat added

1 cup1 cup1 cup1 cup1 cup1 cup1 cup1 cup

1 cup1 cup1 cup1 cup1 cup

1 cup1 cup1 cup1 cup1 cup

1 cup

1 Tbsp1 Tbsp1 Tbsp1/2 cup1 Tbsp

1 cup

1 cup

1 cup

345681086

78101114

18235616

4

01

380

10

1

8

131129150133159172162149

170162165192204

284 31489124225

235

10202815610

168

74

219

8/11/2019 GP_FatCal

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(g)

with regular (25% fat)ground beef, no fat added

with regular (25% fat)ground beef, fat added

SpamSpanokopita, 3" x 2"Spinach, raw Spinach:

no fat addedstir-friedcreamed

Spinach soufflSport drink (Gatorade, etc)Sprouts, alfalfa or bean, raw Squash:

no fat addedcrooked neck, spaghetti orsummer (green or yellow)

butternutacornbuttercuphubbard

breaded/battered, friedsummer (green or yellow)

Squash casserole with cheese andcracker crumbs

Squid (calamari):no fat addedbreaded/battered, fried

Steaks, beef:round, sirloin, trimmedflank, porterhouse, T-bone,

tenderloin, trimmedround, untrimmed

1 cup

1 cup1 oz1 pc

1 cup

1/2 cup1/2 cup1/2 cup1 cup8 fl oz1/2 cup


1/2 cup

1/2 cup

3 oz 3 oz

3 oz

3 oz 3 oz

18

449230

0291800

00011

9

20

114

4

88

296

52795

30712

2747155198605

2248694759

172

269

103 306

153

176176

8/11/2019 GP_FatCal

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(g)

flank, sirloin, untrimmedporterhouse, T-bone,

tenderloin, untrimmedSteak sandwichSteak sauceStew meat:

trimmeduntrimmed

Stir-fried vegetable combinations(no meat)

Strawberries, freshStrudel, apple, 2 1/4" squareStrudel, cheese, 2 1/4" squareSubmarine sandwich, cheese,

5" long

Submarine sandwich, cold cut,with dressing, 6" longSuccotashSugarSugarSukiyaki, beef Sunflower seeds, hulled, roasted

Sushi:without fish or vegetableswith fish and vegetableswith vegetables in seaweedwith vegetables

Sweet breads, beef no fat addedbreaded/battered, fried

Sweet potatoesSweet potatoes, candiedSweet rolls, cinnamon, frosted,

3" diam x 1 1/2"

3 oz

3 oz1 each1 Tbsp

3 oz 3 oz

1 cup1/2 cup

1 pc1 pc

1 each

1 each1/2 cup

1 tsp1 Tbsp1 cup

1 Tbsp

1 cup1 cup1 cup1 cup

3 oz 3 oz

1/2 cup1/2 cup

1 each

13

17110

1322

60 36

27

2200084

0100

21 3404

11

211

244 33610

211286

12023117178

500

42576164817746

197243195250

271474131176

299

8/11/2019 GP_FatCal

62/81

(g)

Sweet sour chicken:with chicken breast, skin


Sweet sour pork:with pork loin, trimmedwith pork loin, untrimmed

Swiss chard:no fat addedcooked with bacon, ham, or

sausageSwiss steak:

with round steak, trimmedwith round steak, untrimmed

Syrup, pancake

Tabasco sauce, hot sauceTabbouleh salad, commercial/

medium priceTaco (corn tortilla, 4 3/4" diam):

chicken, plainchicken with cheesebeef, diet lean (10% fat)

ground beef beef, diet lean (10% fat)

ground beef with cheesebeef, regular (25% fat)

ground beef beef, regular (25% fat)

ground beef with cheeseTaco, Taco Bell

beef, light

1 cup1 cup

1 cup1 cup

1/2 cup

1/2 cup

3 oz 3 oz

1 Tbsp

1 Tbsp

1/2 cup

1 each1 each

1 each

1 each

1 each

1 each

1 each

2429

28 33

0

2

350

0

6

58

5

9

9

12

5

540576

536575

17

32

839155

2

79

118156

125

163

150

188

131

8/11/2019 GP_FatCal

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(g)

beef, light supremebeef, regularbeef, supreme

Taco salad, shell not eaten, beef andcheese:

with diet lean (10% fat)ground beef, reduced fatcheddar

Taco salad, shell eaten, beef andcheese:

with diet lean (10% fat)ground beef, reduced fatcheddar

with regular (25% fat)ground beef, regular

cheddarTaco sauceTaco shell, 5" diamTamale:

in a leaf (pork, yellow corn,dried fruit, olive, pepper),6" long

canned, with saucewith regular (25% fat) ground

beef, corn, cheese, 6" longTangerine, 2 1/2" diamTapioca pudding with whole milk Tartar sauceTea, hot, or icedTempura, fried:

shrimpchicken breastvegetable

1 each1 each1 each

1 cup

1 cup

1 cup1 Tbsp1 each

1 each

1 each

1 each1 each1/2 cup1 Tbsp1 cup

1 each1 each

1 fritter

51114

3

18

220 3

4

7

90 380

11

3

151184215

185

320

348461

72

100

1214398762

33 3649

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(g)

Teriyaki:shrimpchicken (breast, skin removed)beef (sirloin, trimmed)

Teriyaki sauceToaster pastries:

low fat (Poptarts, etc)regular (Poptarts, etc)

Tofu:low fat


regularno fat addedstir-fried

Tomato or vegetable juice (V-8,etc)Tomato sauce, canned, plainTomatoes, raw (1 sm=1/2 cup)Tonic water, regularTongue, beef Toppings:

butterscotch, caramel, orchocolate

fudgemarshmallow

Tortellini, without sauce:spinach-filledcheese-filledmeat-filled

Tortilla chips:bakedfried

1 cup1 cup1 cup

1 Tbsp

1 each1 each

1/2 cup1/2 cup

1/2 cup1/2 cup

3/4 cup1 cup

1/2 cup1 cup 3 oz

1 Tbsp1 Tbsp1 Tbsp

1 cup1 cup1 cup

1 cup1 cup

2780

35

25

69

000018

0 30

71011

16

190 342 367

15

190204

4574

94122

35741998241

527427

214280 388

78122

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(g)

Tortillas:corn, plain, not fried, 6" diamcorn, fried, 6" diamflour, plain, not fried, 8" diamflour, fried, 8" diamflour, plain, not fried, 10" diamflour, fried, 10" diam

Tripe, beef stomachTuna:

canned in water, drainedcanned in oil, drainedcanned in oil, not drained

Tuna noodle casserole:homemade, water-packed tuna,

drained

homemade, oil-packed tuna,drainedHelper, water-packed tuna,

drained, skim milk Helper, oil-packed tuna,

drained, whole milk Tuna salad, water-packed tuna,

drained, without egg:with nonfat mayowith reduced calorie mayowith regular mayo

Tuna salad, oil-packed tuna,drained, without egg:with nonfat mayowith reduced calorie mayowith regular mayo

Turkey:light meat, skin removedlight meat, skin eaten

1 each1 each1 each1 each1 each1 each 3 oz

3 oz 3 oz 3 oz

1 cup

1 cup

1 cup

1 cup



3 oz 3 oz

16 3115164

1715

11

15

8

16

51016

91421

38

56111137205214

32085

99168231

271

309

257

330

136172228

189225280

140178

8/11/2019 GP_FatCal

66/81

(g)

dark meat, skin removeddark meat, skin eaten

Turkey ham, lunch meatTurkey sandwich (Arbys):

light roast turkey deluxeturkey sub

Turnips, cookedTurnover, fruit:

homemade, baked, 4 1/2" diamcommercial (Pepperidge Farm)fast food (McDonalds)

Turnover, meat-filledTwinkie

Veal, loin chops, cubes (stewmeat), or cutlets:trimmeduntrimmed

Veal ParmesanVinegar

Waffle:frozen, 4" squarehomemade, 4" squarehomemade, 7" diam

Waldorf salad:with nonfat mayowith reduced calorie mayowith regular mayo

3 oz 3 oz1 oz

1 each1 each1/2 cup

1 each1 each1 each1 each1 each

3 oz 3 oz1 cup

1 Tbsp

1 each1 each1 each


7121

5220

101315215

59270

3614

3916

167202 36

24349514

190283288 321146

1391724732

82107252

70108168

8/11/2019 GP_FatCal

67/81

(g)

Water chestnuts, cannedWatercressWatermelon, 1/4 of 10" diam x

1" sliceWhipped cream (31% fat),

sweetenedWhipping cream, not whippedWhipped toppings, non-dairy White sauce:

with skim milk with whole milk

Wine, red or white tableWonton, with meat, fried 1 3/4"

squareWorcestershire sauce

YamsYams, candiedYogurt

nonfat (

8/11/2019 GP_FatCal

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(g)

Zucchiniraw cooked, no fat addedbreaded/battered, fried

A jiacoAlbondigas (soup):


with regular (25% fat)ground beef

AlligatorAloochatAmaranth (Chinese spinach)Andhawo, 3" square

Arroz con polloAthanu (Indian pickle)Atole:


1/2 cup1/2 cup1 slice

1 cup

1 cup

1 cup 3 oz1 each1 cup1 slice

1 cup1 tsp

6 fl oz6 fl oz

001

29

5

112805

9 3

0 3

91421

436

168

213126 361

7202

252 33

135156

Regional Foods

8/11/2019 GP_FatCal

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(g)

Banana sauceBangali sweets (sandesh, rasgulla,

rasmalai, kalajam), 1 1/2" diamBarbacoa, grilled:

goat headwithout basting or marinadebasted with added fat

beef headwithout basting or marinadebasted with added fat

Batida (banana milkshake):with skim milk with whole milk

Bear:

no fat addedbreaded/battered, pan-friedBeef tassoBiryani (chicken)Bittermelon (fu kwa, nigagori)Blue corn mushBoliche (Spanish style pot roast)

BoniatosBrains, beef:

no fat addedbreaded/battered, pan-fried

Brains, pork:no fat addedbreaded/battered, pan-fried

Bunuelos

1 tsp

1 each

1 cup1 cup

1 cup1 cup

12 fl oz12 fl oz

3 oz 3 oz 3 oz

1/2 cup1 cup1 cup 3 oz

1/2 cup

3 oz 3 oz

3 oz 3 oz1 each

0

6

710

26 30

19

1214 31301

31

0

1113

8101

11

132

193221

385413

264 332

21724914155528125

372

131

136168

11714966

8/11/2019 GP_FatCal

70/81

(g)

Burrito, breakfast:chorizo, egg, cheeseegg, cheese, green chileegg, potato, cheese, green

chile

Cactus fruit pads (nopales)

CalabacitasCaldo, with meat and vegetablesCallolobush (dasheen leaves,

amaranthus)Carne adovadaCarne guisada:

with round steak, trimmed, nofat addedwith stew meat, trimmed, fat

addedwith stew meat, untrimmed,

fat addedCarrot halwa

CassavaCereal, hot with cornstarch:


1 each1 each

1 each

1/2 cup1/2 cup1 cup

1/2 cup 3 oz

1 cup

1 cup

1 cup1/4 cup

1/2 cup

1/2 cup1/2 cup

5028

39

0017

05

5

17

285

0

04

737496

654

1150289

14138

238

324

412175

79

5892

8/11/2019 GP_FatCal

71/81

(g)

Ceylon moss bar (seaweed)Channa/garbanzo beansChapati/phulka, 6" diamChayote (christophene), raw Chayote (christophene), cookedChicharrones, crispy fried pork Chicken/mutton curry Chicken, tandooriChilaquilesChile, green sauceChile, red sauceChili rellenoChitterlings, boiled or stewedCholla buds, dried and soakedChow fun:

with vegetables (no meat)with shredded pork Churros, friedCoconut waterCuban sandwich (ham, pork,

cheese), 6" long

Dahiwada, 3" diamDaikon (Japanese radish)Dasheen (Japanese white taro)Dhokala/khaman, 1" squareDosa, 8" diam

1/4 bar1/2 cup1 each1 cup


1 oz1 cup

1/2 cup1/2 cup1 each1/2 cup1/2 cup

1 cup1 cup1 pc

1 cup

1 pc

1 each1/2 cup1/2 cup1 each1 each

0 3000551042421216180

2974

29

30052

818068 3219

634 30875

3425415821518927

13617711646

682

80127410474

8/11/2019 GP_FatCal

72/81

(g)

Dove (fowl):baked, broiled, or stewed, nofat added



Empanadas, main dish type:vegetable-filled (no meat)meat-filled, diet lean (10%

fat) ground beef

meat-filled, regular (25%fat) ground beef Empanadas, dessert type, fruit-

filled (apple)

Fish sauceFlauta, fried:with chicken breast, skin

removedwith beef, shredded

Fry bread (with milk), 5" diamFry bread (no milk), 5" diam

GheeGoatGorditas, stuffed

3 oz 3 oz

3 oz 3 oz

1 each

1 each

1 each

1 each

1 Tbsp


1 tsp 3 oz1 each

811

1013

9

17

21

10

0

25 34810

5 36

181201

213233

154

294

321

190

4

321 398281

302

45122172

8/11/2019 GP_FatCal

73/81

(g)

Green chile stew

H og head cheeseHog jowlHog maw Horseradish leaves, chopped

Idli, 3-4" diam

Jicama, raw

Kachori, 1 1/2" diamKadhi (spiced yoghurt)Kheer/basudi/duthpak

Khichadi (rice and lentils)Khoya (thickened milk)Kidneys:

beef pork

Kimchee (pickled cabbage)Kneel-down bread (with husk)Kneel-down bread with blood

sausage and husk Kulifi (rich ice cream)

1 cup

1 oz1 oz

3 oz1/2 cup

1 each

1/2 cup

2 each1 cup

1/2 cup

1 cup1/4 cup

1 cup1 cup

1/2 cup1 each

1 each1/2 cup

26

65130

0

0

667

37

5702

2013

411

835421113

70

25

75144198

245117

20221110

208

492254

8/11/2019 GP_FatCal

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(g)

Laddu, smallLapsi (sweet cream of wheat with

ghee)Lau Lau (port/fish in leaves)Lotus rootLychees

Malanga, rootManapua filled with bean pasteManapua filled with pork loin,

trimmedMenudoMilk, carabaosMol sauce, poblanoMoong dahl, cookedMoong whole, cookedMooth dahl, cookedMuscadines

Naan, 8" x 2"Natillas:


Navajo tea

Neck bones (pork)

O ctopusOpossum

1 each

1/2 cup1 each1/2 cup10 pcs

1/2 cup1 each

1 each1 cup

1 cup1 cup1/2 cup1/2 cup1/2 cup17 pcs

1/4 pc

1/2 cup1/2 cup4 fl oz1 each

3 oz 3 oz

5

81600

04

611

23240110

2

5905

27

111

2772704960

74243

197 348

300 34210717416560

75

2062351

101

139168

8/11/2019 GP_FatCal

75/81

(g)

Pakora/bhajia, mediumPan dulce, plainPaneerPassion fruit (may pops), freshPattis/cutlet, 1 1/2" diamPersimmons, Japanese, freshPicadillo, beef with potato:



Pigs earPigs tailPion nuts (pine nuts)Plantains:

no fat addedbreaded/battered, fried

PoiPoke salletPomegranate, 3 3/8" diamPoppadum (roasted)

Pork cracklingsPosolePummelo, raw Puri (whole wheat), 5" diamPullav (mixed vegetables)

R accoonRaita (yoghurt and cucumber)Rajmah/kidney beansRawa upama

2 each1 each1 oz

3 each2 each

1/2 fruit

1 cup

1 cup1 ear 3 oz

1/2 cup

1/2 cup1/2 cup1/2 cup1/2 cup1 each1 each

1 Tbsp1 cup

3/4 cup1 each

3/4 cup

3 oz1/2 cup1/2 cup1/2 cup

242060

9

221126 37

060600

37077

12216

57185103 347059

257

351238 338 341

89137749410529

3318358128 371

21751173104

8/11/2019 GP_FatCal

76/81

(g)

Ropa viejaRoti (whole wheat), 6" diam

Sambar (lentil soup, cooked)Samosa, friedSapodilla (naseberry)Sausage:

Chinese, 2" longPortuguese sausage (linguica)Souse

Sev (fried noodle, snack)Sevian (vermicelli)Sheera (sweet cream of rice with

ghee)Sofrito sauce (with ham)Sopa de fideo (carne)Sopaipillas, friedSoup, tortillaSour sop pulpSous meat

Spam musubiSquash, bananaSquirrelSteam corn/hominy Suab, fleshSweets, Indian:

milk-based (panda, burfi),1" diam/square

other sweets (gulabjamun,mansoor pale, mohanthal,magus), 1 1/2" diam

1 cup2 each

1/2 cup1 med1 med

2 pc1 oz1 oz

1/2 cup1/2 cup

1/2 cup1 Tbsp1 cup1 oz

1 cup1/2 cup

1 oz

1 each1/2 cup 3 oz1 cup 3 oz

1 each

1 each

151

152

87467

6 3861104

914110

4

4

26585

88114141

909249107275

200 371811042507551

22024147115180

83

105

8/11/2019 GP_FatCal

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(g)

Tamarind:aqua de tamarindodulce de tamarindo

Tannia (yautia)Taquito, fried:



Taro leavesTaro root, bakedTempehTostado, bean, with regular

cheddar, 6" diam tortilla, friedTurnip salletTurtleTuvar dahl, cookedTuvar, whole

Urad dahl

Val dahl (kidney beans), cookedVenison, deer, ground or steak

Watermelon seeds

Yucca/cassava

1/4 cup1/4 cup1 med

1 each

1 each1/2 cup1/2 cup1/2 cup

1 each

1/2 cup 3 oz1/2 cup1/2 cup

1/2 cup

1/2 cup 3 oz

1 tsp

1/2 cup

000

7

11006

6

6 321

1

1 3

3

0

4672133

171

2001474165

197

94114168116

174

30134

38

79

8/11/2019 GP_FatCal

78/81

(g)

FAT GRAMSSERVING CALORIESITEM

SOME OF MY FAVORITE FOODS

Write in some of your favorite foods to help you keep a record of them.

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(g)

FAT GRAMSSERVING CALORIESITEM

SOME OF MY FAVORITE FOODS

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If you would like a fat andcalorie counter with more food items,

there are many other free andlow-cost tools that can help you.

Talk with a health care professionalto learn what will work

best for you. To learn more visit

www.nutrition.gov

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www.ndep.nih.gov1-800-438-5383

GP_FatCal

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