Name of food

"Portion" containing 100 food units (approx.)

Wt. of ioo calories (oz.)

Calories furnished by protein

Cooked Meats

Beef, round, boilded (fat)

Small serving

1.30

40

Beef, round, boiled (lean)

Large serving

2.20

90

Beef, round, boiled (med.)

Small serving

1.60

60

Beef, 5th rib, roasted,

Half serving

.65

12

Beef, 5th rib, roasted,

Small serving

1.20

25

Beef, 5th rib, roasted,

Very small serving

.88

18

Beef, ribs, boiled

Small serving

1.10

27

Beef, ribs, boiled

Very small serving

.87

21

Calves' - foot jelly

4.00

19

Chicken, canned

One thin slice

.96

23

lamb chops, boiled av

One small chop

.96

24

Lamb, leg, roasted

Ord. serving

1.80

40

Mutton, leg boiled

Large serving

1.20

35

Pork, ham, boiled (fat),

Small serving

.73

14

Pork, ham, boiled .

Ord, serving

1.10

28

Pork, ham, roasted (fat)

Small serving

.96

19

Pork, ham, roased (lean),

Small serving

1.20

33

Turkey as purchased canned

Small serving

.99

23

Veal, led, boiled

Large serving

2.40

73

Uncooked Meats, Edible Portion

Beef, Ioin, av, (lean)

Ord. serving

1.80

40

Beef, loin, av. (fat)...................

Small serving

1.10

22

Beef, loin, porterhouse steak, av.........

Small steak

1.30

32

Beef, ribs, lean, av

Small steak

1.40

31

Beef, ribs, lean, av.....................

Ord. serving

1.80

42

Beef, round, lean, av...................

Ord. serving

2.20

54

Beef, tonugue, av

Ord. serving

2.20

47

Beef, juice

14.00

78

Chickens (broilers) av..................

Large serving

3.20

79

Clams, r'nd in shell, av.................

12 to 16

7.40

56

Cod (whole)

Two servings

4.90

95

Goose (young) av

Half serving

.88

16

Halibut steaks, av

Ord. serving

2.80

61

Liver (veal), av

Two sm. servings

2.80

61

Lobster (whole), av....................

Two servings

4.10

78

Mackerel (Span.), whole, av............

Ord. serving

2.00

50

Mutton leg, hind, lean, av..............

Ord. serving

1.80

41

Oysters in shell, av

One dozen

6.80

49

Pork, loin, chops, av

Very small serving

.97

18

Pork, ham, lean, av....................

Small serving

1.30

29

Pork, becon, med, fat, av

Small serving

.53

6

Salmon (Cal.), av

Small serving

1.50

30

Shad, whole, av.......................

Ord. serving

2.10

46

Trout, brook, whole, av

Two small servings

3.60

80

Turkey, av

Two small servings

1.20

29

Vegetables

15.00

14

Artichokes, av., canned

19.00

33

Asparagus, av., canned.................

7.19

18

Asparagus, av., cooked

Small side dish

2.66

21

Beans, lima, canned...................

Large side dish

4.44

21

Beans, lima, canned

Five servings

16.66

15

Beets, edible portion, cooked............

Three servings

8.70

2

Cabbage, edible portion................

11.00

20

Carrots, edible portion, fresh............

7.60

10

Carrots, cooked.......................

Two servings

5.81

10

Cauliflower, as purchased...............

11.00

23

Celery, edible portion..................

19.00

24

Corn, sweet, cooked...................

One side dish

3.50

13

Name of food

"Portion" containing 100 food units (approx.)

Wt. of 100 calories (oz.)

Calories furnished by protein

Cucumbers, edible portion..............

20.00

18

Eggplant, edible portion................

12.00

17

Lentils, cooked ..........................

3.15

27

Lettuce, edible portion.................

18.00

25

Mushrooms, as purchased..............

7.60

31

Onions, fresh, edible portion............

7.10

13

Onions, cooked

Two large servings

8.40

12

Persnips. edible portion

One one-half servings

5.30

10

Persnips, cooked

5.84

10

Peas, green, canned

Two servings

6.30

25

Peas, green, cooked

One serving

3.00

23

Potatoes, baked

One good sized

3.05

11

Potatoes, boiled

One large sized

3.62

11

Potatoes, mashed, (creamed)

One serving

3.14

10

Potatoes, steamed

One serving

3.57

11

Potatoes, chips

One-half serving

.60

4

Potatoes, sweet, cooked................

Half av. potato

1.70

6

Pumpkins, edible portion...............

13.00

15

Radishes, as purchased

17.00

18

Rhubarb, edible portion................

15.00

10 .

Spinach, cooked ..............

Two ord. servings

6.10

15

Squash, edible portion ...............

7.40

12

Succotash, canned ...................

Ord. serving

3.50

15

Tomatoes, fresh aspurchased ..............

Four av. servings

15.00

15

Tomatoes, canned

15.20

21

Turnips, edible portion.................

Two large servings

8.70

13

Vegetable oysters ..................

9.62

10

Fruits (Dried)

Apples as purchased

1.20

3

Apricots as purchased

1.24

7

Dates, edible portion

Three large

.99

2

Dates as purchased

1.10

2

Figs, edible portion

One large

1.10

5

Prunes, edible portion

Three large

1.14

3

Prunes as purchased

1.35

3

Raisins, edible portion

1.00

3

Raisins as purchased...................

1.10

3

Fruits (Fresh or Cooked) Apples as purchased...............

Two apples

7.30

3

Apples, baked

3.30

2

Apples, sauce.........................

Ord. serving

3.90

2

Apricots, edible portion..........'......

5.92

8

Appricots, cooked

Large serving

4.61

6

Bananas, edible portion................

One large

3.50

5

Blackberries

5.90

9

Blueberries

4.60

3

Blueberries, canned....................

5.80

4

Cantaloup

Half ord. serving

8.60

6

Cherries, edible portion................

4.40

5

Cranberries as purchased...............

7.50

3

Grapes as purchased, av

•

4.80

5

Grape fruit

7.57

7

Grape juice, small glass................

4.20

0

Gooseberries

9.20

5

Lemons

7.57

9

Lemon juice

8.77

0

Nectarines

5.18

4

Olives, ripe

About seven

1.31

2

Orange as purchased, av

One very large

9.40

6

Oranges,Juice

Large glass

6.62

0

Peaches as purchased, av...............

Three ordinary

10.00

7

Name of food

"Portion" containing 100 food units (approx.)

Wt. of 100 calories (oz.]

Calories furnished by protein

Peaches, sauce

. Ord. serving

4.78

4

Peaches, juice

Ord. glass

4.80

0

Pears

One large

5.40

4

Pears, sauce

3.98

3

Pineapples, edible portion, av

8.00

4

Raspberries, black

5.18

10

Raspberries, red

6.29

8

Strawberries, av

Two servings

9.10

10

Watermelon, av

27.00

6

Dairy Products

Butter, ordinary pat

.44

0.5

Buttermilk

1 1/2 glasses

9.70

34

Cheese, Am. pale

1 1/2 cubic in.

.77

25

Cheese, cottage

4 cubic in.

3.12

76

Cheese, full cream...................

1 1/2 cubic in.

.82

25

Cheese, Neaufchatel

1 1/2 cubic in.

1.05

22

Cheese, Swiss

1 1/2 cubic in.

.80

25

Cheese, pineapple

1 1/2 cubic in.

.72

25

Cream

1/4 ord. glass

1.70

5

Kumyss

6.70

21

Milk, condensed, sweetened............

1.06

10

Milk, condensed, unsweetened.........

2.05

24

Milk, skimmed

1 1/2 glass

9.40

37

Milk, whole

Small glass

4.90

19

Whey...............................

Two glasses

13.00

15

Cakes, Pastry, Puddings, and Desserts

Cake, chocolate layer

. 1/2 ord. sq. piece

.98

7

Cake, gingerbread....................

1/2 ord. sq. piece

.96

6

Cake, sponge

Small piece

.89

7

Custrd, caramel

2.51

19

Custard, milk........................

Ord. cup

4.29

26

Custard, tapioca.....................

Two-thirds ord.

2.45

9

Doughnuts

Half a doughnut

.80

6 '

Lady fingers

.95

10

Macaroons

.82

6

Pie, apple

One-third piece

1.30

5

Pie, cream

One-fourth piece

1.10

5

Pie, custrd

One-third piece

1.90

9

Pie, lemon

One-third piece

1.35

6

Pie, mince

One-fourth piece

1.20

8

Pie, squash

One-third piece

1.90

10

Pudding, apple sage..................

3.02

6

Pudding, Brown betty

Half ord. serving

2.00

7

Pudding, cream rice..................

Very small serving

2.65

8

Pudding, Indian meal.................

Half ord. serving

2.00

12

Pudding, apple tapioca...............

Small serving

2.80

1

Tapioca, cooked......................

Ord. serving

3.85

1

Sweets and Pickles

Catchup, tomato, av

6.00

10

Honey..............................

Four teaspoons

1.05

1

Marmalade, orange...................

1.00

0.5

Molasses, cane

1.20

0.5

Olives, green, edible portion...........

5-7 olives

1.10

1

Olives, ripe, edible portion.............

5-7 olives

1:30

2

Pickles, mixed.......................

14.60

18

Sugar, granulated

Three heaping tea spoons or 1 1/2 lump

.86

0

Sugar, maple

. Four teaspoons

1.03

0

Sirup, maple

Four teaspoons

1.20

0

Nuts, Edible Portion

Almonds, av

Eight to fifteen

.53

13

Name of food

"Portion" containing 100 food units (approx.)

Wt. of 100 calories (oz.)

Calories furnished by protein

Beechnuts............................

.52

13

Brazil-nuts...........................

Three ord. size

.49

10

Butternuts...........................

.50

16

Cocoanuts............................

.57

4

Chestnuts, fresh,av

1.40

10

Filberts, av...........................

Ten nuts

.48

9

Hickory-nuts.........................

.47

9

Peanuts..............................

Thirteen, double

.62

20

Pecans, polished.......................

About eight

.46

6

Pine-nuts (pignolias)...................

About eighty

.56

22

Walnuts, California..................

About six

.48

10

Cereals Bread, brown, av......................

Ord. thick slice

1.50

9

Bread, corn (johnny cake), av...........

Small square

1.30

12

Bread, white, homemade...............

Ord. thick slice

1.30

13

Corn flakes, toasted...................

Ord. cereal dish

.97

11

Cornmeal, granular, av.................

.96

10

Cornmeal, unbolted, av.................

.92

9

Crackers, graham......................

Two crackers

.82

9.5

Crackers, oatmeal.....................

Two crackers

.81

11

Hominy, cooked.......................

Large serving

4.20

11

Macaroni, av.........................

.96

15

Macaroni, cooked.....................

Ord. serving

3.85

14

Oatmeal, boiled.......................

1 1/2 serving

5.60

18

Popcorn..............................

.86

11

Rice, uncooked........................

.98

9

Rice, boiled...........................

Ord. cereal dish

3.10

10

Rice, flakes...........................

Ord. cereal dish

.94

8

Rolls, Vienna, av......................

One large roll

1.20

12

Shredded wheat.......................

One biscuit

.94

13

Spaghetti, av.........................

.97

12

Wheat flour, ent. wheat, av.............

.96

15

Wheat flour, graham, av...............

.96

15

Wheat flour, patent, family, and straight, grade, spring wheat av...............

Four tablespoons

.97

12

Zweibech

Size of thick slice of bread

.81

9

Miscellaneous

Eggs, hen's, boiled.....................

One large egg

2.10

32

Eggs, hen's, whites....................

Six whites

6.40

100

Eggs, hen's, yolks.....................

Two yolks

.94

17

Omlet

3.30

34

Soup, beef, av.........................

13.00

69

Soup, bean, av

Very large plate

5.40

20

Soup, cream of celery..................

Two plates

6.30

16

Consomme...........................

29.00

85

Clam chowder

Two plates

8.25

17

Chocolate, bitter

Half a square

.56

8

Cocoa

.69

17

Ice cream (Phila.).....................

1.60

5