The following table gives the approximate number of calories and the approximate percentage of protein, fat, and carbohydrate in an average portion of food.1 Unless otherwise stated an egg, orange, potato, etc., means one of average size.

Kind of Pood

Amount

Number of Calories

Percentage of

Protein

Fat

Carbohydrates

Beverages

Buttermilk (see

Dairy Products)

Chocolate2

1 cup

200

10

49

41

Cocoa2

1 "

140

14

39

47

Eggnog

1 "

225

21

48

31

Grape Juice

1/2 cup

100

0

0

100

Milk (See Dairy

Products)

Orange Juice

1/2 cup

50

0

0

100

Breads

.

Baking Powder

1 small

50

11

27

62

Biscuit

biscuit

Boston Brown

1 slice 3/4

100

10

10

80

Bread

in. x 3 in. diameter

White Bread

1 slice 1/2 in. x4 in. x 2 1/2 in.

50

14

6

80

Corn Bread

1 piece 2 in. x2 in. x 1 in.

100

10

24

66

Crackers, Graham

1

50

9

20

71

Crackers, Soda

1

25

10

20

70

1 This table is based chiefly on food analyses as determined in Bulletin 28 of the U. S. Experiment Stations (Chemical Composition of American Food Materials); How to Live, by Professor Irving Fisher and Dr. E. L. Fisk; and Feeding the Family, by Professor Mary S. Rose.

2 Made of half milk and half water.

Kind or Food

Amount

Number of Calories

Percentage of

Protein

Fat

Carbohydrates

Breads

Croutons (fried)

12 half-in.

cubes

80

7

49

44

Croutons

(toasted)

12 half-in.

cubes

45

14

4

82

Griddle Cakes

2 cakes 4 1/2 in. in diameter

200

14

25

61

Muffins, Corn

Meal

1

133

13

25

62

Muffins, One-egg

1

125

12

24

64

Popovers

1

100

18

27

55

Sandwich (Club)

1

500

15

69

16

Cake

Apple Sauce

Cake

slice 1/2 in.

x 1 1/2 in. x 3 3/4 in.

128

4

23

73

Doughnuts

1

200

6

45

49

Fruit Cake

slice 1/2 in. x2 in. x 4 in.

300

6

26

68

Hot Water

Gingerbread

1 piece 2 in. x 2 in. x 2 in.

200

8

22

70

Hot Water

Sponge

Slice 1 1/2 in. x 1 1/2 in. x2 in.

100

7

7

86

Macaroon

1

50

6

33

61

One-Egg Cake

Slice 1/2 in. x 2 in. x 4 in.

225

8

32

60

Candy and Sugar

Bitter Chocolate

1 oz.

200

8

72

20

Chocolate Fudge

1 cubic inch

89

2

20

78

Sweet Milk

1 oz.

143

7

58

35

Chocolate

Molasses

1 tablespoon

66

3

0

97

Sugar, Granulated

1 tablespoon

55

0

0

100

Sugar

1 full-sized lump

28

0

0

100

Cereals

Corn Flakes

1 cup

80

6

4

90

Kind of Food

Amount

Number of

Calories

Percentage of

Protein

Fat

Carbohydrates

Cereals

♦

Corn Meal Mush

1/2 cup

75

10

5

85

Grape Nuts

1/3 cup

200

12

2

86

Macaroni

(cooked)

3/4 cup

75

15

2

83

Oatmeal

(cooked)

1/2 cup

50

17

16

67

Rice (steamed)

1/2 cup

64

9

1

90

Shredded Wheat

Biscuit

1

100

13

5

82

Wheat Meal

Mush

1/2 cup

67

12

4

84

Cheese Dishes

Cheese Fondue

3/4 cup

180

17

70

13

Welsh Rarebit

1/2 cup and 1 thin slice

[toast

350

22

57

21

Dairy Products

Butter

1 tablespoon

113

1

99

0

Buttermilk

I cup

88

33

13

54

Cheese, American

1 1/2 cubic inches

100

26

71

3

Cheese, Cottage

2 cubic inches

50

76

9

15

Cream, Thin

1/4 cup

100

5

86

9

Milk, Unskimmed

1 cup

160

20

52

28

Milk, Skimmed

1 cup

88

37

7

56

Desserts

Brown Betty

1/2 cup

250

3

35

62

Chocolate

1/2 "

312

9

48

43

Blancmange

Cup Custard

1 custard

200

17

39

44

Lemon Jelly

1/2 cup

100

9

0

91

Pie, Apple

1 piece 3

300

3

41

56

" Custard

1 "

256

9

32

59

" Lemon

Meringue

1 "

367

5

27

68

" Mince

1 "

450

8

39

53

" Raisin

1 "

445

5

36

59

" Squash

1 "

360

10

25

65

Rice Custard

1/2 cup

100

18

32

50

Indian Tapioca

1/2 "

400

11

20

69

Vanilla Ice

Cream

(custard)

1/2 "

200

6

55

39

• One piece equals one-sixth of a pie 9 inches in diameter.

Kind of Food

Amount

Number of Calories

Percentage of

Protein

Fat

Carbohydrates

Eggs Boiled

1

75

36

64

0

Scrambled

1/3 cup

133

20

76

4

Fata and Salad

Dressings

Bacon fat

1 tablespoon

132

0

100

0

Beef Drippings

1

113

0

100

0

Butter (See

Dairy Products)

Cream (See

Dairy Products)

Crisco

1

134

0

100

0

Lard

1

132

0

100

0

Oleomargarine

1

113

1

99

•0

Olive Oil

1 "

132

0

100

0

French Dressing

1

88

0

100

0

Mayonnaise

Dressing

1

105

1

97

2

Cooked Dressing

1 "

25

10

64

26

Fruits

Apple, baked

(with sugar)

1 large

200

1 mm

3

96

Bananas

1 "

100

5

6

89

Cantaloupe

1/2

50

6

0

94

Cranberry

Sauce

1/4 cup

100

0

1

99

Dates

1

25

2

7

91

Figs, dried

1

67

5

1

94

Grape Fruit

1 medium

100

7

4

89

Olives, Green

2 medium

30

1

83

16

Orange

1 large

100

6

3

91

Peach

1

40

7

2

91

Prunes, Stewed

1/4 cup

200

2

0

98

Raisins

1/4 "

100

3

9

88

Meats and Fish

(cooked)

Bacon

1 thin slice

25

13

87

0

Dried Beef

(creamed)

1/3 cup

100

16

65

19

Hamburg Steak

(broiled)

cake 7/8. in.

thick 2 1/2 in.

1 diameter

100

55

45

0

Kind of Food

Amount

Number of Calories

Percentage of

Protein

Fat

Carbohydrates

Meats and Fish

(cooked)

Roast Beef

slice 5 in. x

100

46

54

0

Stewed Beef with

2 1/2 in. x 1/4 in.

Dumpling

1 cup

290

14

24

62

Lamb Chops

1 kidney chop

125

24

76

0

Pork Chops

1 loin chop

200

18

82

0

Sausage

2 small

100

20

78

2

Clams (raw)

8

50

56

8

36

Codfish Balls

1, 2 inches in diameter

100

14

65

21

Creamed Codfish

1/2 cup

100

32

46

22

Oysters (raw)

6

50

49

22

29

Salmon (canned)

1/2 cup

100

45

55

0

Sauces

Brown Sauce

2 tablespoons

37

14

49

37

Lemon Sauce

2

70

0

30

70

Tomato Sauce

2

40

5

70

25

White Sauce

2

55

8

70

22

Soups

Bouillon

3/4 cup

19

84

8

8

Cream of Corn

3/4 "

150

12

38

50

Corn Chowder

3/4 "

185

12

43

45

Split Pea

3/4 "

125

26

2

72

Tomato (canned)

3/4 "

100

12

12

76

Vegetables

Asparagus

7 stalks

33

32

8

60

Beans, Baked

3/4 cup

225

21

18

61

Beans, Lima

(fresh)

1/2 cup

100

23

5

72

Beans, String

1/2 "

20

22

7

71

Beets

1 beet, 2 in. diameter

25

14

2

84

Corn (canned)

1/2 cup

150

11

11

78

Peas (canned)

67

26

3

71

Potatoes

Mashed

1/2 cup

110

7

48

45

Sweet,

Baked

1

200

6

5

89

White,

Baked

1

100

11

1

88

Spinach

1/2 cup

20

12

8

80

Squash, winter

55

9

7

84

Tomatoes

(canned)

1/2 "

30

12

8

71