Food

Portion Containing 100 Calories (app.)

Grams

Ounces

Pro-

TEIN

Fat

Carbohydrates

Cooked Meals

Beef, round, boiled, fat

Small serving

36

1.3

40

60

0

Beef, round, boiled,

Large serving

62

2.2

90

10

0

Lamb chops, boiled

1 small chop

27

0.96

24

76

0

Lamb, leg, roasted

Ordinary serving

50

1.8

40

60

0

Ham, boiled, fat

Small serving

20.5

0.73

14

86

0

Veal, leg, boiled . .

Small serving

67.5

2.4

73

27

0

Uncooked Meats, Edible Portion Beef loin, lean . .

Ordinary serving

50

1.8

40

60

0

Porterhouse steak .

Small serving

36

1.3

32

68

0

Sirloin steak .

Small serving

40

1.4

31

69

0

Beef ribs ....

Ordinary serving

52

1.8

42

58

0

Beef, round . . .

Ordinary serving

63

2.2

54

46

0

Chicken, broilers

Large serving

90

3.2

79

21

0

Liver, veal . . .

2 small servings

79

2.8

61

39

0

Mutton, leg . . .

Ordinary serving

50

1.8

41

59

0

Pork chops, loin

Very small serving

27

0.97

18

82

0

2 small servings

33

1.2

29

71

0

Vegetables

Asparagus, cooked .

206

7.19

18

63

19

Baked beans, canned

Small side dish

75

2.66

21

18

61

Beans, string, cooked

5 servings

480

16.66

15

48

37

Beets, cooked

3 servings

245

8.7

2

23

75

Cabbage ....

310

11.0

20

8

72

Carrots, fresh . .

215

7.6

10

8

82

Cauliflower (as purchased) ....

312

11.0

23

15

62

Celery (edible portion)

540

19.0

24

5

71

Corn, cooked . . .

One side dish

99

3.5

13

10

77

Cucumbers (edible portion) ....

565

20.0

18

10

72

Lettuce (edible por-

505

18.0

25

14

61

Mushrooms (as purchased) ....

215

7.6

31

8

61

Onions, cooked .

2 large servings

240

8.4

12

40

48

Parsnips, cooked

163

5.84

10

34

56

Peas, green, cooked

One serving

85

3.0

23

27

50

Potatoes, baked . .

One good-sized

86

3.05

11

1

88

Food

Portion Containing 100 Calories (app.)

Grams

Ounces

Protein

Fat

Carbohydrates

Potatoes, mashed

One serving

89

3.14

10

25

65

Radishes (as purchased) ....

480

17.0

18

23

79

Rhubarb (edible part)

430

15.0

10

27

63

Spinach, cooked . .

2 ordinary servings

174

6.1

15

66

19

Tomatoes, canned .

431

15.2

21

7

72

Turnips (edible part)

2 large servings

246

8.7

13

4

83

Fruits, dried

34

1.2

3

7

90

Dates (edible part) .

3 large servings

28

0.99

2

7

91

Figs (edible part)

1 large serving

31

1.1

5

0

95

Prunes (as purchased)

3

38

1.35

3

0

97

25

28

1.0

3

9

88

Fruits, fresh or cooked Apples (as purchased)

2

206

7.3

3

7

90

Apples, baked . .

94

3,3

2

5

93

Bananas (edible part)

1 large

100

3.5

5

5

90

Cantaloupe . . .

243

8.6

6

0

94

Grapes (as purchased)

136

4.8

5

15

80

Oranges (as purchased) ....

1 large

270

9.4

6

3

91

Peaches (as purchased) ....

3 ordinary

290

10.0

7

2

91

Strawberries .

2 servings

260

9.1

10

15

75

Watermelon . .

760

27.0

6

6

88

Dairy Products

Ordinary pat

12.5

0.44

0.5

99.5

0

Buttermilk

1 1/2 glass

275

9.7

34

12

54

Cheese, American

1 1/2 cubic inch

22

0.77

25

73

2

1/4 ordinary glass

49

1.7

5

86

9

Milk, skimmed .

1 1/2 glass

255

9.4

37

7

56

Milk, whole . . .

Small glass

140

4.9

19

52

29

Cakes, Pastries, etc. Cake, chocolate layer

1/2 ordinary piece

28

0.98

7

22

71

Cake, gingerbread .

1/2 ordinary piece

27

0.96

6

23

71

Custard ....

Ordinary cup

122

4.29

26

56

18

Doughnuts . . .

1/2 doughnut

23

0.8

6

45

49

Pie, apple ....

1/3 piece

38

1.3

5

32

63

Pudding, cream rice

Small serving

75

2.65

8

13

79

Tapioca, cooked .

Ordinary serving

108

3.85

1

1

98

Sweets and Pickles

4 teaspoons

30

1.05

10

3

87

Molasses ....

35

1.2

0.5

0

99.5

Olives, green (edible portion) ....

7

32

1.1

1

84

15

Food

Portion Containing 100 Calories (app.)

Grams

Ounces

Protein

Fat

Carbo-hydrates

Pickles, mixed . .

415

14.6

18

15

67

Sugar, granulated .

3 teaspoons or 1 1/2 lumps

24

0.86

0

0

100

Syrup, maple . . .

4 teaspoons

35

1.2

0

0

100

Nuts, Edible Portion Almonds ....

8 to 15

15

0.53

13

77

10

Cocoanut ....

16

0.57

4

77

19

Hickory nuts

13

0.47

9

85

6

Peanuts ....

13 double

18

0.62

20

63

17

Walnuts, California

About 6

14

0.48

10

83

7

Cereals and Breadstuffs Soda crackers . .

3 1/2 Uneeda biscuit

0.83

9.4

20

70.6

Bread, brown

Ordinary thick slice

43

1.5

9

7

84

Bread, white, home

Ordinary thick slice

38

1.3

13

6

81

Corn flakes . . .

Ordinary cereal dish full

27

0.97

11

1

88

Corn meal ....

27

0.96

10

5

85

Crackers, Graham .

2

23

0.82

9

20

71

Hominy, cooked

Large serving

120

4.2

11

2

87

Macaroni, cooked .

Ordinary serving

110

3.85

14

15

71

Oatmeal, cooked

1 1/2 serving

159

5.6

18

7

75

Rice, cooked . .

Ordinary cereal dish

87

3.1

10

1

89

Shredded wheat . . Miscellaneous

1 biscuit

27

0.94

13

4.5

82.5

Eggs.....

1 large

59

2.1

32

68

0

Soup, beef ....

380

13.0

69

14

17

Soup, bean

Very large plate

150

5.4

20

20

60

Soup, cream celery .

2 plates

180

6.3

16

47

37

Consomme . . .

830

29.0

85

0

15

Chocolate, bitter

1/2 square

16

0.56

8

72

20

Ice cream ....

45

1.6

5

62

38

Boiled salad dressing

1.4

10.2

88.6

1.2

Chocolate, beverage

3/5 of ordinary cup

84

3

8.8

45.7

44.5