The approximate weight in ounces and the exact weight in grams of the amount of each food necessary to furnish 100 calories of heat are shown in the following tables, as well as the number of these calories which come from protein.

If it is desired to add other foods to the list, divide the number of calories furnished by a pound1 of the food into 1600 to find the number of ounces, into 45,364 to find the number of grams. To find the number of calories from protein, multiply the weight in grams of the 100-calorie portion by the per cent2 of protein in the food, and then multiply by 4.

In the table, A. P. means "As Purchased"; E. P. means "Edible Portion."

Name or Food

Weight oF 100-Calorie Portion

Approximate

Number of

Calories from

Protein

Oz. (approx.)

Grams

Berries

Blackberries ....

6

171

9

Blueberries ....

4 1/2

131

3

Cranberries ....

7 1/2

215

3

Currants.....

6

175

10

Raspberries ....

6

164

7

Strawberries ....

9

256

10

One cup of berries weighs about 5 1/2 oz.

1 See U. S. Dept. of Agriculture. Office of Experiment Station. Bulletin No. 28. "Chemical Composition of American Food Materials."

2 If exact results are desired, re-calculate the fuel value per pound, using factors 4, 4, 9, instead of 4.1, 4.1, and 9.3 used in Bulletin.

Name of Food

Weight of 100-Calorie Portion

Approximate

Number of

Calories from

Protein

Oz. (approx.)

Grams

Biscuits (see also Crackers)

Beaten...................................

3/4

21

10

Rolls, white (water)..............

1 1/4

36

13

One medium-sized roll weighs about 2 oz. One large sweet roll weighs about 2 1/2 oz.

Bread (see also muffins)

Boston Brown . . .

11/2

43

9

Graham . . . . . .

11/2

38

14

Rye . . . . . . . .

11/2

39

14

White . . . . . . . .

11/2

38

14

Whole Wheat . . .

11/2

41

16

One thin slice of home-made bread weighs about 1 oz. One thin slice of bakers' bread weighs about 1/2 oz. One slice Boston brown bread weighs about 2 1/2 oz.

Butter (see Fats)

Cereals (see also Bread)

Corn Meal ....

1

28

10.5

Corn Flakes ....

1

28

11

Cornstarch ....

1

28

-

Farina .....

1

28

12

Flour, Graham . . .

1

28

13

Flour, Rye ....

1

29

8

Flour, White . . .

1

28

12

Flour, Whole Wheat .

1

27

15

Hominy, cooked . .

1

28

9

Macaroni, uncooked .

1

28

15

Oatmeal, Rolled Oats

1

28

16

Rice, uncooked . . .

1

29

9

Shredded Wheat . .

1

27

12

Tapioca.....

1

28

-

Wheat, Cracked . .

1

28

12

One cup of corn meal weighs about 5 oz.

One tablespoon of corn starch weighs about 1/3 oz.

One cup of cereal weighs about 8 oz.

One shredded wheat biscuit weighs about 1 oz.

One cup of white flour weighs about 4 1/2 oz.

One tablespoon of white flour weighs about 1/4 oz.

Name of Food

Weight of 100-Calorie Portion

Approximate

Number of

Calories from

Protein

Oz. (approx.)

Grams

Cheese

Cheeddar..................................

3/4

22

24

Cottage....................................

31

91

76

One and one-half inch cube of cheese weighs about 1 oz. One tablespoon of grated cheese weighs about 1/4 oz.

Chocolate (see Sweets)

Cocoa (see Sweets)

Crackers

Graham....................................

3/4

24

10

Oyster......................................

3/4

24

11

Saltiness..................................

3/4

23

10

Soda.......................................

3/4

24

10

Water......................................

3/4

25

12

Four square wafers weigh about 1 oz.

Cream (see Milk)

Desserts (see Sweets)

Eggs

Whole E.P.....

2 1/2

68

36

White......

7

196

97

Yolk......

1

28

17

One egg without shell weighs about 1 3/4 oz. One egg white weighs about 1 oz. One egg yolk weighs about 1/2 oz.

Fats (see Oil)

Butter.........................................

1/2

13

0.5

Cottolene...................................

1/2

11

-

Lard...........................................

1/2

11

-

Oleomargarine........................

1/2

13

0.5

Salt pork..................................

1/2

13

1

One tablespoon of butter weighs about 1/2 oz. One pat of butter weighs about 1/2 oz. One cup of butter weighs about 8 oz.

Name of Food

Weight of 100-Calorie Portion

Approximate

Number of

Calories from

Protein

Oz. (approx.)

Grams

Fish

Blue, E.P......

4

113

88

Butter, E.P.....

2

59

42

Cod, fresh, dressed..................

7 3/4

216

96

Cod, salt, E.P..........................

3 1/2

126

97

Halibut, Steak, E.P. .............

3

82

61

Herring, smoked . ...........

1 1/4

35

51

Lobster, canned . ............

4 1/4

119

86

Oysters, E.P...........................

7

198

49

Salmon, dressed, E.P. ............

1 3/4

49

43

Sardiness................................

1 1/2

37

34

Whitefish.....

2 1/4

67

61

One serving of halibut or whitefish weighs about 3 oz. One cup of oysters weighs about 6 oz.

Flour (see Cereals)

Fruits (see also Berries)

Apples, A.P.....

7 1/2

212

3

Apples, dried . . .

1 1/4

34

3

Apricots, A.P. . . .

6 1/2

184

8

Bananas, E.P. . . .

3 1/2

101

5

Cherries, fresh, E.P. .

4 1/2

128

9

Cherries, candied . .

1

29

0.5

Cherries, canned . .

4

112

5

Currants, fresh, A.P. .

6 1/4

175

11

Currants, dried . . .

1

31

3

Dates, A.P.....

1 1/4

32

3

Figs, dried ....

1 1/4

32

5

Grapes, A.P.....

5

138

5

Grape Juice ....

3 1/2

100

-

Grape Fruit ....

8

220

7

Lemons, A.P. . . .

11 1/2

324

9

Lemons, E.P. ...

8

226

9

Muskmelons ....

18

510

6

Olives, A.P.....

1 1/2

46

2

Oranges, A.P. . . .

9 1/2

268

6

Oranges, E.P. . . .

7

195

6

Peaches, A.P. . . .

10 1/2

297

7

Peaches, canned . .

7 1/2

213

6

Pears, A.P.....

6 1/4

177

4

Name of Food

Weight of 100-Calorie Portion

Approximate

Number of

Calories from

Protein

Oz. (approx.)

Grams

Fruits (see also Berries)

Pears, canned . . ............ .

5

132

2

Pineapples, E.P. . ............ .

8 1/4

232

4

Pineapples, canned . ............. .

2 1/4

65

1

Plums.......................................

4

118

5

Prunes, dried, A.P...................

1 1/4

39

3

Raisins, A.P.....

1 1/4

32

3

Raisins, E.P.............................

1

29

3

Rhubarb, E.P. . . ............ .

15 1/4

433

3

Watermelons, A.P. . ............ .

28 1/4

800

5

One medium-sized apple weighs about 5 oz.

One large banana weighs about 5 oz.

Three dates weigh about 1 oz.

One fig weighs about 1 oz.

Five olives weigh about 1 oz.

One large orange weighs about 6 oz.

One medium-sized peach weighs about 4 oz.

Three prunes weigh about 1 oz.

One cup of raisins weighs about 4 oz.

Gelatine ....................................

1

27

100

Meats

Bacon, smoked . . .

1/2

16

7

Beef, corned ....

14

34

21

Beef, dried ....

2

56

67

Beef, Heart ....

14

39

25

Beef, Liver ....

34

78

64

Beef, Porterhouse Steak

14

37

32

Beef, Roast ....

l

29

26

Beef, Round, lean . .

2 1/4

64

55

Beef, Sirloin ....

14

41

31

Beef, Sweetbreads . .

2

57

38

Beef, Tenderloin . .

14

35

23

Beef, Tongue, E.P.

24

63

48

Chicken (broilers), E.P.

3 1/4

93

80

Fowl, E. P.....

14

45

35

Ham, fresh, medium fat

l

31

19

Ham, smoked, medium fat.....

3/4-1

24

16

Ham, deviled . . .

1

26

20

Name of Food

Weight of IOO-Calorie Portion

Approximate

Number of

Calories from

Protein

Oz.(approx.)

Grams

Meats

Lamb, Chops, broiled, E P

• • • • • •

1

28

24

Lamb, Leg, medium fat, E.P......

1 1/2

44

34

Mutton, Leg, medium fat, E.P. . . .

1 1/2

41

32

Pork, Chops, medium fat, E.P.....

1 1/4

34

22

Pork, Tenderloin . .

1 3/4

52

39

Sausage, Pork . . .

3/4

22

12

Sausage, Pork and Beef

1 1/4

35

17

Sausage, Wienerwurst

1 1/4

32

36

Turkey, E.P. ...

1 1/4

34

29

Veal, Cutlet, E.P. . .

2 1/4

66

13

Veal, Leg, medium fat, E.P......

2 1/4

62

50

Two slices of broiled bacon weigh about 1/2 oz. One serving of meat weighs about 3-4 oz.

Milk

Buttermilk ......

9 3/4

280

30

Condensed, sweetened ..........

1

31

11

Condensed

unsweetened . .........

2

59

23

Cream, thin .....

1 3/4

51

5

Cream, thick . . ..........

1

26

2

Skimmed.............................

9 1/2

273

37

Whey......

13 1/4

375

15

Whole......

5

145

19

One cup (1/2 pint) of milk weighs about 8 1/2 oz.

One cup of cream weighs about 8 oz.

One tablespoon of whipped cream weighs about 1/4 oz.

Molasses (see Sweets)

Muffins (see Biscuits)

Nuts

Almonds, shelled . .

1/2

15

13

Butternuts, E.P. . .

1/2

15

17

Chestnuts, E.P. . .

1 1/2

41

10

Name of Food

Weight of 100-Calorie Portion

Approximate

Number of

Calories from

Protein

Oz. (approx.)

Grams

Nuts

Cocoanut, fresh . .............

1/2

17

4

Cocoanut, prepared...............

1/2

15

4

Peanuts, E.P...........................

3/4

18

19

Walnuts, California, E.P......

1/2

14

10

One cup of shelled nuts weighs about 5-5 1/2 oz.

Oil, Olive.....| 1/2 | 11 |

One tablespoon of oil weighs about 1/4 oz.

Pies (see Sweets)

Puddings (see Sweets)

Rolls (see Biscuits)

Soups, canned

Celery, Cream of . .

6 1/2

187

16

Corn, Cream of . . .

3 1/2

102

12

Pea, Cream of . . .

7

196

28

Tomato ..........................

9

225

18

Vegetable ......................

26

735

85

Sweets

Cake, Chocolate layer.

1

28

7

Cake, Frosted . . .

1

27

6

Cake, Fruit ....

1

27

6

Cake, Gingerbread . .

1

27

6

Cake, Sponge . . .

1

25

6

Chocolate ....

1/2

16

8

Cocoa ...............................

3/4

20

17

Doughnuts ....

3/4

23

6

Fig bars ..............................

1

28

5

Gingersnaps ....

3/4

25

6

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

l

31

0.5

Macaroons ....

l

24

6

Marmalade, Orange .

l

29

0.5

Molasses ...............................

1 1/4

35

3

Pie, Apple ....

1 1/4

37

5

Pie, Custard ....

2

56

10

Pie, Lemon ....

1 1/2

39

6

Pie, Mince ....

1 1/2

35

8

Pie, Squash . . . . 1

2

56

10

Name of Food

Weight of 100-Calorie Portion

Approximate

Number of

Calories from

Protein

Oz. (approx.)

Grams

Sweets

Pudding, Apple Tapioca

3

82

1

Pudding, Cornstarch .

1 1/2

45

12

Pudding, Lemon Jelly

3

78

5

Pudding, Rice . . .

2

51

12

Sugar..............................

1

25

0

Syrup, Maple . . .........

1

23

0

Vanilla Wafers . . ......

1

23

6

One square of chocolate weighs about 1 oz.

One tbsp. of cocoa weighs about 1/4 oz.

One medium-sized doughnut weighs about 1 1/2 oz.

One tbsp. of honey weighs about 1 oz.

One cup of molasses weighs about 11 oz.

One serving of pie weighs about 5 1/2 oz.

One lump of sugar weighs about 1/4 oz.

One tbsp. of sugar weighs about 1/2 oz.

One cup of sugar weighs about 7 1/2 oz.

One cup of maple syrup weighs about 11 oz.

Vegetables

Asparagus, fresh, E.P.

16

450

33

Asparagus, cooked, E.P......

7 1/2

213

18

Beans, baked, canned...............

2 3/4

78

21

Beans, dried .....

1

29

26

Beans, Lima, canned .............

4 1/2

130

21

Beans, String, canned

17 1/4

488

22

Beans, String, fresh..................

8 1/2

241

22

Cabbage, E.P. . . .........

11 1/4

317

20

Carrots, E.P. . . ........

71

221

10

Cauliflower, E.P. . ........

11 1/2

328

24

Celery, E.P.....

19

540

24

Corn, canned . . ...........

3 1/2

102

12

Corn, green, E.P. . ...........

3 1/2

99

12

Cucumbers .....

20 1/4

575

18

Egg plant..............................

14 1/2

358

17

Lettuce................................

18 1/2

524

25

Mushrooms ....

7 3/4

223

31

Onions...........................

7 1/4

205

13

Parsnips...............................

5 1/2

154

10

Name of Food

Weight of 100-Calorie Portion

Approximate

Number of

Calories from

Protein

Oz. (approx.)

Grams

Vegetables

Peas, canned ....

6 1/2

181

26

Peas, fresh ....

3 1/2

100

28

Potatoes, Chips . .

3/4

17

5

Potatoes, Sweet, E.P.

2 3/4

81

6

Potatoes, White, E.P.

4 1/4

120

11

Pumpkins, E.P. . . .

13 3/4

389

16

Radishes, E.P. . . .

12

341

18

Spinach........................

14 3/4

416

35

Squash, E.P.................

7 3/4

217

12

Tomatoes, fresh . .

15 1/2

439

16

Tomatoes, canned . .

15 3/4

443

21

Turnips, E.P. . . .

9

254

13

One-half pint of baked beans weighs about 7 1/4 oz.

One serving of most vegetables weighs about three to four ounces. One serving of celery, lettuce, or radishes weighs about one ounce.