What is fat?

Fat definition depends on the context. This article discusses the different definitions of fat, making it clearer for you next time you read about fat, oil, lipids, triglycerides or adipose tissue.

Words like “fat” and “lipid” are used interchangeably by many sources, including some official (government or scientific) sources. This makes it confusing for the readers to understand the topic thoroughly.

There is one common meaning of the term fat among all of the definitions – it is a non-water soluble substance. The rest depends on the context in which it is being used.

The following are examples of some common meanings of the word fat: (1):

• Dietary fat

  Dietary fats, also called food fats, refer to the edible components of animals and plants that are non-water soluble. They should ideally be called dietary lipids, since in reality they are composed of a large variety of lipids (to learn about the difference between fats and lipids, read here).

  Most dietary fats are composed of triglycerides (about 95%), but they also have other lipids, such as free fatty acids, mono-glycerides, di-glycerides, sterols, fat-soluble vitamins, pigments, tocopherols, tocotrienols, fatty alcohols and waxes.

  In a culinary sense, dietary fats include:
  – solid in room temperature fats
  – liquid in room temperature oils.

  Examples of dietary fats are: vegetable oil, fish oil, lard, shortenings, margarine, ghee, butter, fatty pieces of meat and fish, fatty components in eggs, nuts and seeds.

• Fat as opposed to oil – The melting point differentiation

  Fat refers to a group of lipids that are solid at room temperature (unlike oils, which are liquid). What defines fat are its melting point properties.

  From the melting point perspective, fats include food components, such as the fatty offcuts from meat and various spreads (dairy butter, margarine, shortening or nut butter). It doesn’t include oils, such as vegetable oils or fish oils.

  Coconut oil/butter has a melting point around room temperature. This places it between fats and oils.

  The melting point depends on various factors, but mainly on the level of saturation (e.g. saturated vs unsaturated) and the length of the hydrocarbon chains (short vs. long).

  Saturated fatty acids and long fatty acids have higher melting points. (read more..)

• Fat as lipid

  Fat and lipid are interchangeably used in the scientific context, even by official sources. This adds to the confusion, since there is no consistency of the nomenclature.

  Many sources instead of referring to lipids as lipids, call them fats.

  Lipids are a broad category of non-water soluble substances. They include a wide range of edible and non-edible components, and fats are just one of them.

  Fats have several meanings, as presented in this article and, depending on the context, can indicate a triglyceride molecule, solid in room temperature lipids, body fats or dietary fats.

• Fat as a triglyceride molecule – the fat molecule

  Some scientific sources use the term fat or fat molecule to refer specifically to a triglyceride molecule.

  The triglyceride molecule belongs to a subcategory of lipids called glycerides. It is composed of a glycerol backbone and three free fatty acids (another subcategory of lipids).

  Mono and di-glycerides (belonging to the same subcategory of lipids) are usually not considered to be fats, since they have they have emulsifying properties.

• Body fat

  Fat also refers to body fat. It includes the lipids that accumulate in the body fatty tissue and a wide range of lipids circulating in the body.

  Fat in our body has many important functions, such as the storage and production of energy, cushioning the internal organs against external shock and keeping the core temperature at a normal level.

  It is also used in the production of hormones, protection of nerves, for better skin and hair health and as a transport and storage mechanism of important fat soluble vitamins.

  However, if an excess of fat is accumulated, especially in the abdominal area (abdominal obesity), its’ negative health effects outweigh its’ benefits. It can lead to insulin resistance and increase the risk of developing cardiovascular diseases.

Why we need fat in our diet?

Despite popular belief, a diet high in fat is beneficial for your health. Fats, unlike carbohydrates are essential for our survival and take part in many vital functions in the body. The only function of carbohydrates is energy production.

If you are on a low fat diet, carbohydrates are the primary source of energy.  However, if you switch to high fat diet and consume only a sufficient amount of carbohydrates to avoid keto-acidosis (around 50g), your metabolism switches to use fat as fuel.

Understanding the functions of fat, including which fats are bad and which are good, will help you to manage your diet better and take advantage of all the health and culinary benefits that fats can provide.

Dietary fat and fat in the body refer to a wide variety of lipids. Of these lipids, the most abundant are triglycerides – molecules composed of glycerol and three fatty acids.

Fatty acids are hydrocarbon chains and can be either:

• Saturated;
• Unsaturated (polyunsaturated and monounsaturated). This also includes trans fatty acids.

For more details, see the article “Triglycerides – basic chemistry”.

Calories in fat

Fats are a high-energy macronutrient and an efficient way to store energy in our body. One gram of dietary fat is equivalent to 9 kilocalories, while the other two macronutrients, carbohydrates and proteins, only generate 4 kilocalories per gram.

Dietary fat

“Dietary fats” refer to both fats and oils derived from animals or plants. They should ideally be called something like “dietary lipids” to avoid confusion. Read more on the differences between definitions of lipids, fats and oils here.

Dietary fats mainly consist (95%) of triglycerides, that combine various proportions of saturated and unsaturated fatty acids.

Saturated fats don’t necessarily consist of 100% saturated fatty acids. Fats are called saturated when they have a significant proportion of saturated fatty acids.

For instance, butter, although it is considered a saturated fat food, also contains polyunsaturated and monounsaturated fatty acids.

Similarly, monounsaturated fats usually mean a predominant proportion of monounsaturated fatty acids, such as in extra virgin olive oil. Olive oils also contain a small amount of saturated fatty acids.

When we think of fats from foods, we either think of saturated fats or unsaturated fats. This distinction is important, because each type of fat exerts different actions in our body.

Some are considered to be good and others bad. It is a controversial subject because the opinions on which fats are good and which are bad are divided.

• Fat as energy intake

  Depending on your diet, the proportion of fat in your daily energy intake varies greatly.

  If you are on a high carbohydrate diet, currently promoted by the mainstream nutrition authorities, you will most likely consume below 35% of your total calories from fat.

  If you are on a high fat and low carbohydrate diet, such as the ketogenic diet, you may consume up to 75% of total calories from fat.

• Fat in cooking

  Fat/oil are less dense than water and insoluble in water. Therefore, it always stays on top of watery liquids as a solid layer (due to its melting point being above fridge temperature), once they cool off after cooking (a good method to easily remove it from the liquid, if not desired).

  Fats’ texture improves the palatability of foods. It contributes to food’s texture, flavor and aroma.  Fat is essential in various cooking methods such as stir frying, pastry baking or deep frying. (2)

  In high temperatures, fats and oils oxidize and become rancid, producing harmful compounds. Therefore, it is important to use the right fats or oils for cooking in high temperatures.

  Carbon double bonds, which exist in mono and polyunsaturated fatty acids, are less stable and more vulnerable to chemical reactions, such as oxidation, than single bonds of saturated fatty acids.

  The bottom line is, you need to know that the safest fats or oils to use in high temperature cooking methods are the saturated fats (no double bonds), such as coconut oil, or the monounsaturated fats (only one double bond), such as avocado oil.

• Vitamins in fats

  Fats are an important part of our diet, because they are a source of four very important vitamins: A, D, E and K.

• Which fats are good and which fats are bad?

  The healthiest fats are the monounsaturated fats and one type of polyunsaturated fats – the omega-3 fatty acids.

  Saturated fats are not unhealthy despite what main stream nutrition authorities continue to claim. (3, 4) Medium chain triglycerides (a category of saturated fat) have shown to be beneficial for health. Products such as MCT oil or even coconut oil has been used for its wide range of health benefits.

   

  The most harmful fats are industrially produced trans fats (can be polyunsaturated or monounsaturated). They are generated during partial hydrogenation process in the production of some margarines and shortenings. Industrial trans fats have a clear link to an increased risk of developing heart diseases and cancers.

  The naturally occurring ruminant trans fats are considered as safe for human consumption in their natural form – milk or meats of ruminant animals.

  Omega-6 fatty acids are a type of polyunsaturated fats that, like omega-3, are essential to our good health. However, our modern diet consists of excessive amounts of these fats. Therefore, in this context, omega-6 fatty acids are considered unhealthy and should be limited in order to reduce the ratio of omega-6 to omega-3. Polyunsaturated fatty acids are high in vegetable oils, margarines and shortenings. (5)

• Best food sources of fat

  The best sources of dietary fat don’t necessarily mean foods with the highest fat contents. It rather means the best combination of quantity and quality of the fats and high nutritional value of those foods.

  For this reason, partially hydrogenated fats (with high trans fats contents), high omega-6 fats (such as vegetable oils, margarine spreads and shortenings), or genetically modified oils (GMOs) are not good sources of fat.

  The definite, good, polyunsaturated fats are the omega-3 fatty acids that you can get from small fatty fish, flaxseeds, chia seeds and walnuts. These foods not only contain high amounts of fat but are very nutritious.  Our modern diet requires more of these fatty acids and less omega-6. (6)

  Saturated fats, such as dairy and meat, are also good sources, despite the continuing anti-saturated fat campaign. Red meats (such as beef or lamb), however, are a still a grey area, due to their possible connection to cancer.

  Foods high in fat, increase the satiety level after a meal. They are slower to digest and effectively trigger the satiety signal in your brain, making you feel full quicker.

Functions of fats in our body

Fat is produced in the body not only from the components of the dietary fat itself, but also from other energy nutrients, such as carbohydrates.

There are several important functions of fat in our body: (7, 8, 9)

• Fat is an energy source

  Fat is used as a source of energy in the body. Each gram of fat provides more than double the number of calories compared to carbohydrates and proteins.

  However, if you are on a high carb diet, your metabolism utilizes carbohydrates as a main source of fuel and fat as a secondary source. If you are on high carbohydrate diet you are more likely to have a lower insulin sensitivity, which means that you don’t burn fat as efficiently and therefore may find it harder to lose weight.

  When you are on a high fat/low carb diet, your metabolism switches and starts burning fat first as a fuel choice. It also triggers the fatty cells to release more fat for energy use. This is why this diet is so effective in losing weight.

• Back-up energy storage

  Fat can be stored or released, when your diet doesn’t provide enough energy nutrients (macronutrients).

  NOTE: The visceral fat stored in the abdomen area is important to protect the organs. However, when stored in excess, it is linked to various diseases, such as metabolic syndrome and type 2 diabetes, may lead to heart diseases and is associated with an increased mortality rate.

• Insulation

  Fat is stored around major organs to protect them from sudden movements and outside impacts. Stored fat is also used as a thermal insulation to maintain a normal core body temperature.

• Hormone production

  The adipose tissue is used to produce hormones, such as leptin, estrogen and resistin. These hormones are vital for a good body function.

  Fat is also used in the production of sex hormones and of prostaglandins (hormone-like particles that control several body functions).

• Fat is used to absorb, transport and store fat-soluble vitamins

  The vitamins A, D, E and K, which are essential for our health and crucial in some important body functions, are soluble in fat.

  All of these vitamins are needed for good skin and hair health. Individually, they are also crucial for various functions: vitamin A (eye health), vitamin D (bone health), vitamin E (antioxidant) and vitamin K (blood clotting).

  This means that fat is important to absorb these vitamins from food and to store and transport them within the body. Restricting the fat intake, for instance by following a low-fat diet (e.g. fruitarianism), may also decrease the daily intake of these vitamins and, in some cases, cause a deficiency.

• Fat is essential in the cell structure
  Fat is an essential part of the cellular membranes of all cells in the body. Without it, the integrity of the cell would be compromised, which could lead to the self-destruction of the cell.
• Fat is used in the brain structure and protects the nerve fibers

  Fat is a crucial part of the brain structure and protects the nerve fibers by forming an insulating layer around them. At the same time, it helps the nerves to carry messages faster.

• Fat is required for skin protection

  In addition to its function in absorbing essential vitamins for good skin health, the fat layer under the skin (subcutaneous fat) makes it looks rounded and healthy.

• Essential fatty acids

  Essential fatty acids, such as omega-3 and omega-6, are required for a normal body function. Omega-3 fatty acids are an integral part of the cell membranes and affect how the receptors on these cells function. They are involved in the hormone production, regulate blood clotting and inflammation, are essential in the artery wall contraction and relaxation and prevent many inflammatory related diseases. (10)

Fat content in foods

List of foods and their fatty acid composition per 100g of food

The following is a comprehensive list of foods and their fatty acid composition. This table can be easily ordered, sorted, and searched for individual items. The data has been sourced from USDA database. (11)

FOOD ITEM	SATURATED(g)	MONOUNSATURATED(g)	POLYUNSATURATED(g)
Oil, cocoa butter	59.7	32.9	3
Nuts, coconut meat, dried (desiccated), not sweetened	57.218	2.745	0.706
Butter, salted	51.368	21.021	3.043
Fat, beef tallow	49.8	41.8	4
Nuts, coconut meat, dried (desiccated), toasted	41.678	1.999	0.514
Dessert topping, powdered	36.723	0.6	0.447
Lamb, Australian, imported, fresh, separable fat, raw	35.353	27.975	2.844
Nuts, coconut cream, raw (liquid expressed from grated meat)	30.753	1.475	0.379
Chocolate-flavored hazelnut spread	28.423	0	—
Beef, Australian, imported, grass-fed, seam fat, raw	26.584	22.93	1.552
Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged	26.396	1.377	0.222
Spices, nutmeg, ground	25.94	3.22	0.35
Cream, fluid, heavy whipping	23.032	9.101	1.57
Chocolate, dark, 60-69% cacao solids	22.031	11.522	1.221
Shortening bread, soybean (hydrogenated) and cottonseed	22	33	40.6
Veal, breast, separable fat, cooked	21.407	26.41	2.865
Candies, HERSHEY’S, ALMOND JOY BITES	20.6	8.85	1.46
Candies, MOUNDS Candy Bar	20.58	0.39	0.14
Chicken, broilers or fryers, separable fat, raw	20.25	30.3	14.2
Cheese, cream	20.213	8.907	1.483
Cream, fluid, light whipping	19.337	9.093	0.884
Cheese, muenster	19.113	8.711	0.661
Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%)	18.993	9.801	1.107
Dessert topping, pressurized	18.912	1.927	0.241
Cheese, cheddar	18.867	9.246	1.421
Cheese, mexican, queso chihuahua	18.843	8.443	0.892
Cheese, blue	18.669	7.778	0.8
Candies, truffles, prepared-from-recipe	18.488	12.636	1.013
Cheese, swiss	18.227	8.046	1.341
Cheese, pasteurized process, American, fortified with vitamin D	18.057	8.236	1.286
Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, powder, with ARA and DHA	18.025	2.849	6.218
Oil, soybean, salad or cooking, (partially hydrogenated) and cottonseed	18	29.5	48.1
Candies, HERSHEY, KIT KAT BIG KAT Bar	17.99	4.91	0.51
Cheese, provolone	17.078	7.393	0.769
Cheese, pasteurized process, swiss	16.045	7.046	0.622
Candies, NESTLE, CRUNCH Bar and Dessert Topping	16	—	—
Bacon and beef sticks	16	21.9	4.3
Baking chocolate, MARS SNACKFOOD US, M & M’s Semisweet Chocolate Mini Baking Bits	15.618	—	—
Nuts, coconut cream, canned, sweetened	15.472	0.679	0.159
Cheese, parmesan, grated	15.371	7.13	1.386
Cheese, camembert	15.259	7.023	0.724
Cheese food, pasteurized process, American, vitamin D fortified	15.057	6.846	1.049
Candies, dark chocolate coated coffee beans	15	0	—
Cheese, feta	14.946	4.623	0.591
Baking chocolate, MARS SNACKFOOD US, M & M’s Milk Chocolate Mini Baking Bits	14.466	—	—
Oil, sesame, salad or cooking	14.2	39.7	41.7
Margarine-like, margarine-butter blend, soybean oil and butter	14.198	30.292	24.17
Cream, whipped, cream topping, pressurized	13.831	6.418	0.825
Oil, olive, salad or cooking	13.808	72.961	10.523
Cheese spread, pasteurized process, American	13.327	6.219	0.624
Sour dressing, non-butterfat, cultured, filled cream-type	13.272	1.958	0.468
Cheese, mozzarella, whole milk	13.152	6.573	0.765
Candies, confectioner’s coating, peanut butter	13.12	12.829	2.053
Salami, Italian, pork	13.1	18.2	3.6
Candies, MARS SNACKFOOD US, M & M’s Milk Chocolate Candies	13.08	5.183	0.921
Cheese, neufchatel	12.79	5.784	0.97
Salad dressing, french, home recipe	12.6	20.7	33.7
Pork sausage, link/patty, fully cooked, unheated	12.129	14.736	6.916
Chicken, skin (drumsticks and thighs), raw	12.102	18.975	9.056
Candies, NESTLE, 100 GRAND Bar	11.9	6.039	1.388
Cookies, sugar wafers with creme filling, regular	11.899	7.697	2.651
Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8″ fat, choice, cooked, roasted	11.78	12.63	1.07
Salad dressing, mayonnaise, regular	11.703	16.843	44.69
Bologna, pork, turkey and beef	11.7	12.789	2.512
Lamb, domestic, rib, separable lean and fat, trimmed to 1/8″ fat, choice, cooked, roasted	11.66	11.59	1.99
Croissants, butter	11.659	5.525	1.094
Oil, mustard	11.582	59.187	21.23
Snacks, pork skins, barbecue-flavor	11.56	15.03	3.45
POPEYES, biscuit	11.515	5.686	4.379
Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8″ fat, cooked, braised	11.5	9.37	1.25
Lamb, domestic, rib, separable lean and fat, trimmed to 1/8″ fat, choice, cooked, broiled	11.36	10.97	2.17
Cheese, mozzarella, low moisture, part-skim	11.295	5.741	1.019
Dessert topping, powdered, 1.5 ounce prepared with 1/2 cup milk	10.684	0.843	0.201
Lamb, Australian, imported, fresh, rib chop, frenched, bone-in, separable lean and fat, trimmed to 1/8″ fat, cooked, grilled	10.666	8.434	1.23
Croissants, cheese	10.628	6.509	2.384
Candies, NESTLE, BUTTERFINGER Crisp	10.592	4.465	2.17
Salami, pork, beef, less sodium	10.58	13.32	3.067
Lamb, New Zealand, imported, frozen, loin, separable lean and fat, trimmed to 1/8″ fat, cooked, broiled	10.56	8.2	0.99
Lamb, Australian, imported, fresh, shoulder, blade, separable lean and fat, trimmed to 1/8″ fat, raw	10.3	8.579	0.864
Cream, fluid, light (coffee cream or table cream)	10.176	4.525	0.789
Cream, sour, cultured	10.14	4.594	0.8
Liverwurst spread	9.925	12.286	2.427
Cheesecake commercially prepared	9.921	8.634	1.602
Lamb, Australian, imported, fresh, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8″ fat, raw	9.907	8.284	0.84
Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8″ fat, raw	9.9	7.57	0.86
Candies, MARS SNACKFOOD US, POP’ABLES SNICKERS Brand Bite Size Candies	9.891	—	—
Pork and turkey sausage, pre-cooked	9.881	13.054	4.504
Lamb, domestic, shoulder, blade, separable lean and fat, trimmed to 1/8″ fat, choice, cooked, braised	9.88	9.74	1.97
Oil, sunflower, high oleic (70% and over)	9.859	83.689	3.798
Lamb, Australian, imported, fresh, shoulder, arm, separable lean and fat, trimmed to 1/8″ fat, cooked, braised	9.696	8.173	0.83
Snacks, potato chips, made from dried potatoes, cheese-flavor	9.57	7.14	18.66
Spices, mace, ground	9.51	11.17	4.39
Candies, NESTLE, BUTTERFINGER Bar	9.5	5.119	3.164
Sausage, pork and beef, with cheddar cheese, smoked	9.482	12.357	2.735
Braunschweiger (a liver sausage), pork	9.307	12.731	3.193
Cream substitute, liquid, with lauric acid oil and sodium caseinate	9.304	0.106	0.003
Desserts, mousse, chocolate, prepared-from-recipe	9.151	5.027	0.879
Lamb, domestic, loin, separable lean and fat, trimmed to 1/8″ fat, choice, cooked, roasted	9.08	8.65	1.69
Snacks, potato sticks	8.88	6.16	17.9
Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium	8.873	12.34	2.666
Pie crust, deep dish, frozen, baked, made with enriched flour	8.862	16.459	3.918
PILLSBURY, Chocolate Chip Cookies, refrigerated dough	8.73	—	—
Frankfurter, pork	8.719	10.89	2.233
Nuts, mixed nuts, oil roasted, with peanuts, lightly salted	8.711	28.488	14.612
Candies, MARS SNACKFOOD US, 3 MUSKETEERS Bar	8.646	2.373	0.316
Frostings, coconut-nut, ready-to-eat	8.631	10.786	3.264
Salad dressing, mayonnaise, soybean and safflower oil, with salt	8.6	13	55
Seeds, pumpkin and squash seed kernels, roasted, with salt added	8.544	15.734	19.856
Beerwurst, pork and beef	8.438	10.105	2.08
Beerwurst, beer salami, pork and beef	8.438	10.105	2.08
Squab, (pigeon), meat and skin, raw	8.43	9.72	3.07
Cookies, chocolate chip, refrigerated dough	8.39	10.414	2.172
Fast foods, croissant, with egg, cheese, and sausage	8.342	7.838	4.212
Chicken, broilers or fryers, back, meat and skin, raw	8.34	12.25	6.14
Cheese, ricotta, whole milk	8.295	3.627	0.385
Cookies, shortbread, commercially prepared, pecan	8.204	18.628	4.122
Lamb, New Zealand, imported, frozen, foreshank, separable lean and fat, trimmed to 1/8″ fat, raw	8.18	6.19	0.7
Pie crust, deep dish, frozen, unbaked, made with enriched flour	8.129	14.489	3.53
Cookies, shortbread, commercially prepared, plain	8.105	6.708	8.326
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	8.091	6.272	8.417
Lamb, domestic, shoulder, blade, separable lean and fat, trimmed to 1/8″ fat, choice, raw	8.04	7.76	1.54
Bologna, chicken, turkey, pork	7.99	10.555	4.672
Lamb, domestic, shoulder, blade, separable lean and fat, trimmed to 1/8″ fat, choice, cooked, roasted	7.96	7.83	1.58
Peanuts, valencia, oil-roasted, without salt	7.894	23.065	17.772
Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted	7.86	9.47	2.05
Lamb, New Zealand, imported, frozen, foreshank, separable lean and fat, trimmed to 1/8″ fat, cooked, braised	7.82	6.1	0.73
Candies, MARS SNACKFOOD US, STARBURST Fruit Chews, Original fruits	7.778	0	—
Peanuts, all types, dry-roasted, without salt	7.723	26.181	9.773
Cookies, sugar, commercially prepared, regular (includes vanilla)	7.666	6.971	3.746
Frankfurter, meat	7.666	11.386	4.404
Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/8″ fat, cooked, broiled	7.66	7.38	1.46
Cream, sour, reduced fat, cultured	7.47	3.466	0.446
Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8″ fat, select, raw	7.451	7.906	0.702
Bologna, meat and poultry	7.389	10.269	4.59
Oil, canola	7.365	63.276	28.142
Cookies, brownies, prepared from recipe	7.319	10.839	9.412
Egg, yolk, raw, frozen, sugared, pasteurized	7.11	8.885	3.856
Seeds, sunflower seed kernels, oil roasted, without salt	7.068	8.063	34.294
Cream puff, eclair, custard or cream filled, iced	7.055	6.07	4.173
Cream, fluid, half and half	7.032	3.32	0.554
Pork, fresh, shoulder, blade, boston (roasts), separable lean and fat, cooked, roasted	6.97	8.27	1.76
Danish pastry, cheese	6.794	11.313	2.575
Lamb, Australian, imported, fresh, foreshank, separable lean and fat, trimmed to 1/8″ fat, cooked, braised	6.794	5.959	0.601
Cookies, peanut butter, commercially prepared, regular	6.751	10.8	3.61
Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8″ fat, cooked, roasted	6.75	5.4	0.68
Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8″ fat, all grades, cooked, broiled	6.743	7.136	0.654
Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8″ fat, raw	6.67	5.13	0.59
Candies, 5TH AVENUE Candy Bar	6.65	10.6	3.39
Alcoholic beverage, pina colada, canned	6.571	0.442	0.137
Nuts, almond butter, plain, with salt added	6.55	32.445	13.613
Veal, breast, whole, boneless, separable lean and fat, cooked, braised	6.55	8.012	1.12
Pork, fresh, leg (ham), whole, separable lean and fat, raw	6.54	8.38	2.01
Candies, fudge, chocolate, with nuts, prepared-from-recipe	6.489	3.9	7.529
Game meat, bison, ground, cooked, pan-broiled	6.461	5.909	0.711
Fast Foods, biscuit, with egg and sausage	6.449	9.985	2.967
Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean and fat, trimmed to 1/8″ fat, cooked, broiled	6.414	5.567	0.595
Lamb, Australian, imported, fresh, shoulder ,blade, separable lean only, trimmed to 1/8″ fat, cooked, broiled	6.334	5.589	0.559
MCKEE BAKING, LITTLE DEBBIE NUTTY BARS, Wafers with Peanut Butter, Chocolate Covered	6.29	—	—
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, with added solution, cooked, braised	6.288	7.613	2.006
Bread, cheese	6.25	4.339	9.203
Kielbasa, Polish, turkey and beef, smoked	6.23	8.27	2.33
Oil, safflower, salad or cooking, linoleic, (over 70%)	6.203	14.355	74.623
Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8″ fat, choice, cooked, broiled	6.202	6.564	0.583
Salad dressing, sesame seed dressing, regular	6.2	11.9	25.1
Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8″ fat, choice, raw	6.171	6.836	0.689
Cookies, peanut butter, commercially prepared, soft-type	6.149	13.844	3.181
Crackers, standard snack-type, sandwich, with cheese filling	6.125	11.254	2.567
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	6.1	13.54	11.29
Beef, loin, top loin, separable lean and fat, trimmed to 1/8″ fat, select, raw	6.067	6.438	0.572
Sauce, cheese, ready-to-serve	6.01	3.823	2.599
Lamb, Australian, imported, fresh, foreshank, separable lean and fat, trimmed to 1/8″ fat, raw	5.981	5.293	0.596
Cookies, chocolate chip, commercially prepared, regular, lower fat	5.962	5.422	5.641
Seeds, sunflower seed kernels, toasted, without salt	5.953	10.841	37.507
AUSTIN, Grilled Cheese on Wafer Crackers, sandwich-type	5.9	5	11
Veal, breast, whole, boneless, separable lean and fat, raw	5.896	7.164	0.952
Gravy, brown instant, dry	5.866	5.488	0.499
Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean and fat, trimmed to 1/8″ fat, raw	5.813	5.146	0.591
Fast foods, biscuit with egg and steak	5.81	7.91	3.95
Fast foods, french toast with butter	5.74	5.24	1.81
KEEBLER, Vanilla Wafers	5.7	3.9	6.6
Danish pastry, cinnamon, enriched	5.681	12.515	2.933
Cookies, chocolate sandwich, with creme filling, regular	5.649	9.278	3.561
Crackers, standard snack-type, regular	5.562	6.553	13.137
Milk, canned, condensed, sweetened	5.486	2.427	0.337
Bologna, pork and turkey, lite	5.46	7.548	3.051
Cookies, chocolate sandwich, with extra creme filling	5.454	16.076	2.471
NABISCO, NABISCO RITZ Crackers	5.45	6.276	10.896
POPEYES, Mild Chicken Strips, analyzed 2006	5.442	6.201	1.257
Cake, chocolate, prepared from recipe without frosting	5.43	6.039	2.761
Crackers, cream, GAMESA SABROSAS	5.362	10.625	2.45
Cookies, oatmeal, refrigerated dough, baked	5.339	11.729	2.976
Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, broiled	5.311	6.366	2.378
Fast foods, biscuit, with egg and bacon	5.3	8.96	4.98
Crackers, cheese, regular	5.288	5.744	10.09
Garlic bread, frozen	5.281	4.669	5.437
Croutons, seasoned	5.247	9.498	2.368
Snacks, crisped rice bar, chocolate chip	5.24	3.99	3.65
Pork, fresh, loin, whole, separable lean and fat, cooked, broiled	5.23	6.19	1.2
Fast foods, croissant, with egg, cheese, and ham	5.161	4.738	1.485
ARCHWAY Home Style Cookies, Raspberry Filled	5.16	4.14	1.1
BEAR NAKED, Fruit & Nut Cookies	5.1	8.5	7.3
Fast foods, hamburger; double, regular, patty; plain	5.096	5.495	0.38
Cake, cherry fudge with chocolate frosting	5.066	4.4	2.34
Beef, chuck eye roast, boneless, America’s Beef Roast, separable lean and fat, trimmed to 0″ fat, all grades, raw	5.042	5.837	0.526
Cookies, peanut butter sandwich, regular	4.995	11.191	3.795
Croissants, apple	4.994	2.393	0.628
USDA Commodity, pork sausage, bulk/links/patties, frozen, raw	4.968	8.061	2.246
Cookies, peanut butter sandwich, special dietary	4.937	15.391	12.026
Cheese, ricotta, part skim milk	4.927	2.314	0.26
Crackers, cheese, sandwich-type with cheese filling	4.81	14.307	2.327
Crackers, standard snack-type, sandwich, with peanut butter filling	4.803	13.468	4.551
Sausage, chicken, beef, pork, skinless, smoked	4.8	7.165	0.846
Cookies, oatmeal, refrigerated dough	4.751	10.531	2.592
POPEYES, Spicy Chicken Strips, analyzed 2006	4.743	5.321	1.112
Pie Crust, Cookie-type, Chocolate, Ready Crust	4.725	14.482	2.035
Chicken, broilers or fryers, meat and skin and giblets and neck, cooked, fried, batter	4.67	7.13	4.15
Beef, ground, 90% lean meat / 10% fat, patty, cooked, broiled	4.628	4.943	0.421
Bread, salvadoran sweet cheese (quesadilla salvadorena)	4.612	6.794	4.428
ARCHWAY Home Style Cookies, Iced Oatmeal	4.61	5.61	2.72
Milk, sheep, fluid	4.603	1.724	0.308
Crackers, wheat, sandwich, with peanut butter filling	4.602	11.766	8.862
Milk, canned, evaporated, with added vitamin D and without added vitamin A	4.591	2.335	0.245
Pork, fresh, variety meats and by-products, pancreas, raw	4.58	4.6	2.48
Beverages, chocolate powder, no sugar added	4.545	2.119	1.831
Cookies, oatmeal, commercially prepared, regular	4.519	10.025	2.543
Frostings, glaze, chocolate, prepared-from-recipe, with butter, NFSMI Recipe No. C-32	4.483	1.894	0.294
Ice creams, BREYERS, All Natural Light Mint Chocolate Chip	4.48	—	—
Nuts, hazelnuts or filberts	4.464	45.652	7.92
Pork, fresh, shoulder, blade, boston (steaks), separable lean only, cooked, broiled	4.45	5.64	1.08
Candies, YORK BITES	4.43	0.48	0.1
Pork sausage, link/patty, reduced fat, unprepared	4.368	5.89	3.025
Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0″ fat, choice, raw	4.359	5.171	0.453
Beef, short loin, porterhouse steak, separable lean only, trimmed to 0″ fat, choice, cooked, broiled	4.345	6.175	0.385
Candies, YORK Peppermint Pattie	4.34	0.41	0.11
Snacks, corn-based, extruded, onion-flavor	4.34	13.36	3.14
Egg, whole, cooked, fried	4.323	6.182	3.251
Ice creams, BREYERS, All Natural Light French Chocolate	4.28	—	—
Cookies, sugar wafer, with creme filling, sugar free	4.257	12.137	10.748
Cookies, chocolate wafers	4.241	4.865	4.153
Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0″ fat, choice, cooked, braised	4.22	9.78	0.81
Turkey, all classes, back, meat and skin, cooked, roasted	4.18	5	3.7
ARCHWAY Home Style Cookies, Iced Molasses	4.16	4.75	2.44
NABISCO, NABISCO OREO CRUNCHIES, Cookie Crumb Topping	4.14	3.17	0.82
Cake, snack cakes, creme-filled, sponge	4.139	4.906	1.86
Crackers, wheat, sandwich, with cheese filling	4.129	10.351	9.166
Pork, fresh, loin, sirloin (roasts), bone-in, separable lean and fat, cooked, roasted	4.113	5.042	1.499
KELLOGG’S, EGGO, Biscuit Scramblers, Bacon, Egg & Cheese	4.1	1.5	1.1
BEAR NAKED, Double Chocolate Cookies	4.1	8.4	4.2
Nuts, almonds, dry roasted, without salt added	4.092	33.076	12.955
MARTHA WHITE FOODS, Martha White’s Buttermilk Biscuit Mix, dry	4.07	—	—
Chicken, broilers or fryers, dark meat, meat and skin, cooked, stewed	4.06	5.75	3.24
Chicken, broilers or fryers, meat and skin, cooked, fried, flour	4.06	5.89	3.41
Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean only, trimmed to 1/8″ fat, cooked	4.048	3.857	0.418
Ice creams, vanilla, light, no sugar added	4.048	1.855	0.74
Snacks, potato chips, barbecue-flavor	4.002	13.221	12.207
Game meat, elk, ground, cooked, pan-broiled	4.002	2.757	0.412
Cookies, chocolate sandwich, with creme filling, special dietary	3.992	9.207	7.919
Biscuits, plain or buttermilk, dry mix	3.965	8.584	2.011
Cereals ready-to-eat, granola, homemade	3.957	10.951	7.809
Cake, yellow, prepared from recipe without frosting	3.924	6.229	3.57
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat,with added solution, raw	3.912	4.686	1.434
Beef, round, top round, steak, separable lean and fat, trimmed to 1/8″ fat, choice, cooked, broiled	3.898	4.379	0.396
Lamb, Australian, imported, fresh, shoulder, blade, separable lean only, trimmed to 1/8″ fat, raw	3.883	3.611	0.357
Snacks, oriental mix, rice-based	3.785	9.86	10.643
Cake, shortcake, biscuit-type, prepared from recipe	3.772	6.045	3.632
Egg substitute, powder	3.766	5.341	1.683
Pie, banana cream, prepared from recipe	3.758	5.719	3.292
Snacks, corn-based, extruded, puffs or twists, cheese-flavor	3.749	0.478	17.934
Bread, cornbread, dry mix, prepared with 2% milk, 80% margarine, and eggs	3.732	3.494	1.963
Veal, breast, whole, boneless, separable lean only, cooked, braised	3.72	4.508	0.788
Cheese substitute, mozzarella	3.711	6.243	1.738
Pork, fresh, loin, blade (roasts), boneless, separable lean and fat, cooked, roasted	3.706	4.458	1.611
Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0″ fat, choice, raw	3.704	4.772	0.398
Snacks, granola bars, soft, uncoated, peanut butter	3.65	6.59	4.27
Chicken, broiler, rotisserie, BBQ, back meat only	3.613	5.885	2.044
Beef, round, top round, steak, separable lean and fat, trimmed to 1/8″ fat, prime, cooked, broiled	3.61	4.01	0.46
Cereals ready-to-eat, POST, COCOA PEBBLES	3.6	0.2	0.1
Milk, buttermilk, dried	3.598	1.669	0.215
Fast foods, english muffin, with egg, cheese, and canadian bacon	3.592	2.721	1.735
Pork, fresh, variety meats and by-products, feet, raw	3.57	6.289	1.092
Beef, top loin petite roast/filet, boneless, separable lean and fat, trimmed to 1/8″ fat, all grades, raw	3.547	4.801	0.358
Snacks, tortilla chips, ranch-flavor	3.539	7.047	13.528
HORMEL Pillow Pak Sliced Turkey Pepperoni	3.52	4.65	3.32
DIGIORNO Pizza, cheese topping, rising crust, frozen, baked	3.514	1.854	1.461
Fast foods, biscuit, with egg	3.477	6.671	4.706
Soup, chicken broth or bouillon, dry	3.43	5.36	4.48
Sausage, turkey, hot, smoked	3.401	2.38	1.572
Salad dressing, mayonnaise type, regular, with salt	3.396	5.053	12.187
Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw	3.393	3.046	0.42
Chicken, stewing, meat and skin, and giblets and neck, cooked, stewed	3.324	4.609	2.584
Egg, whole, cooked, omelet	3.319	4.843	2.712
Salad dressing, mayonnaise, imitation, soybean	3.3	4.5	10.6
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted	3.3	4.45	0.85
Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean only, trimmed to 1/8″ fat, cooked, roasted	3.297	3.304	0.38
Spices, savory, ground	3.26	—	—
Fish, herring, Pacific, raw	3.257	6.872	2.423
Sausage, Italian, sweet, links	3.257	3.629	0.493
Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted	3.254	3.83	1.453
PILLSBURY, Cinnamon Rolls with Icing, refrigerated dough	3.25	—	—
Cookies, oatmeal, prepared from recipe, with raisins	3.232	6.888	5.034
Cookies, molasses	3.212	7.13	1.729
Crackers, wheat, regular	3.21	3.47	8.474
Beef, round, top round, separable lean and fat, trimmed to 1/8″ fat, select, cooked, braised	3.2	3.51	0.35
Mollusks, oyster, eastern, cooked, breaded and fried	3.197	4.702	3.313
Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added	3.191	1.31	0.222
Pork, cured, ham, shank, bone-in, separable lean and fat, unheated	3.18	4.269	1.366
Barbecue loaf, pork, beef	3.17	4.14	0.81
KEEBLER, KEEBLER Chocolate Graham SELECTS	3.15	8.431	2.201
Egg, whole, raw, fresh	3.126	3.658	1.911
Chicken, broilers or fryers, dark meat, meat only, cooked, fried	3.12	4.32	2.77
Egg, whole, cooked, poached	3.113	3.643	1.904
Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean only, trimmed to 1/8″ fat, cooked, broiled	3.111	3.129	0.39
Parmesan cheese topping, fat free	3.11	1.446	0.186
Beef, loin, bottom sirloin butt, tri-tip roast, separable lean only, trimmed to 0″ fat, all grades, cooked, roasted	3.108	4.205	0.268
Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, broiled	3.096	3.61	1.262
Turkey, all classes, leg, meat and skin, cooked, roasted	3.06	2.87	2.72
Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added	3.056	1.405	0.227
Bread, pound cake type, pan de torta salvadoran	3.042	4.411	9.424
Milk substitutes, fluid, with lauric acid oil	3.037	0.176	0.008
Pork, cured, ham, rump, bone-in, separable lean and fat, unheated	3.008	3.966	1.356
Cookies, vanilla sandwich with creme filling	2.979	8.437	7.551
Beef, flank, steak, separable lean and fat, trimmed to 0″ fat, all grades, raw	2.978	2.924	0.277
Ground turkey, 93% lean, 7% fat, pan-broiled crumbles	2.966	3.895	3.562
Turkey, retail parts, thigh, meat and skin, cooked, roasted	2.96	3.593	2.949
Coffeecake, cinnamon with crumb topping, dry mix	2.957	5.172	3.204
Turkey, dark meat from whole, meat and skin, cooked, roasted	2.93	3.594	2.867
Lamb, Australian, imported, fresh, leg, shank half, separable lean only, trimmed to 1/8″ fat, cooked, roasted	2.918	3.021	0.348
Chicken, broilers or fryers, drumstick, meat and skin, cooked, stewed	2.91	4.07	2.38
Snacks, tortilla chips, nacho-flavor, reduced fat	2.91	8.95	2.1
AUSTIN, Peanut Butter on Toasty Crackers, sandwich-type, reduced fat	2.9	6	6.4
McDONALD’S, Premium Grilled Chicken Club Sandwich	2.89	2.508	2.16
Ice creams, BREYERS, All Natural Light Vanilla	2.86	—	—
Coffeecake, creme-filled with chocolate frosting	2.833	5.664	1.465
ARCHWAY Home Style Cookies, Molasses	2.81	4.86	1.05
Biscuits, plain or buttermilk, refrigerated dough, higher fat	2.806	6.559	0.681
KELLOGG’S, EGGO, Mini Muffin Tops, Blueberry	2.8	2.5	4
Salad dressing, mayonnaise, imitation, milk cream	2.8	1.7	0.3
Pork, fresh, loin, blade (chops or roasts), boneless, separable lean and fat only, raw	2.767	3.408	1.37
ARCHWAY Home Style Cookies, Date Filled Oatmeal	2.76	4.82	1.11
Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased	2.743	2.345	0.433
Spices, thyme, dried	2.73	0.47	1.19
Beef, chuck, top blade, separable lean only, trimmed to 0″ fat, select, cooked, broiled	2.71	3.33	0.31
Cookies, oatmeal, commercially prepared, special dietary	2.693	7.55	6.784
Lamb, Australian, imported, fresh, loin, separable lean only, trimmed to 1/8″ fat, raw	2.673	2.463	0.261
Beef, brisket, flat half, separable lean and fat, trimmed to 0″ fat, select, cooked, braised	2.666	2.913	0.25
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	2.637	6.55	1.281
Cereals ready-to-eat, KELLOGG’S KRAVE double chocolate cereal	2.6	2.8	5.2
Spices, ginger, ground	2.599	0.479	0.929
Eggnog	2.591	1.302	0.198
Pie, cherry, commercially prepared	2.562	5.837	2.055
Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean only, trimmed to 1/8″ fat, raw	2.54	2.53	0.276
Lamb, Australian, imported, fresh, rib chop/rack roast, frenched, bone-in, separable lean only, trimmed to 1/8″ fat, raw	2.532	2.409	0.386
Beef, top sirloin, steak, separable lean only, trimmed to 0″ fat, choice, cooked, broiled	2.495	2.615	0.241
Chicken, broilers or fryers, leg, meat only, cooked, fried	2.49	3.43	2.22
Pie, fried pies, fruit	2.457	7.449	5.376
Chicken, broilers or fryers, leg, meat and skin, cooked, roasted	2.446	3.564	1.855
Game meat, bison, ribeye, separable lean only, 1″ steak, cooked, broiled	2.419	2.213	0.266
CAMPBELL’S Red and White, Fiesta Nacho Cheese Soup, condensed	2.419	1.613	—
Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean only, trimmed to 1/8″ fat, raw	2.413	2.519	0.331
Game meat , bison, top sirloin, separable lean only, 1″ steak, cooked, broiled	2.412	2.206	0.266
Fish, herring, Atlantic, pickled	2.381	11.947	1.679
Game meat, bison, chuck, shoulder clod, separable lean only, cooked, braised	2.32	2.122	0.255
Pie, Dutch Apple, Commercially Prepared	2.313	5.797	2.117
Cheese, cottage, creamed, with fruit	2.311	1.036	0.124
Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean only, trimmed to 1/8″ fat, raw	2.308	2.293	0.267
Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, ready-to-feed, with ARA and DHA	2.3	0.364	0.793
Beef, shank crosscuts, separable lean only, trimmed to 1/4″ fat, choice, cooked, simmered	2.29	2.86	0.21
Spices, bay leaf	2.28	1.64	2.29
Milk, producer, fluid, 3.7% milkfat	2.278	1.057	0.136
Potatoes, scalloped, home-prepared with butter	2.255	1.039	0.166
Bread, pan dulce, sweet yeast bread	2.183	3.499	1.53
Pork, fresh, variety meats and by-products, brain, cooked, braised	2.15	1.72	1.47
Chicken, broilers or fryers, drumstick, meat only, cooked, fried	2.13	2.94	1.97
Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D	2.104	0.99	0.124
CONTINENTAL MILLS, KRUSTEAZ Almond Poppyseed Muffin Mix, Artificially Flavored, dry	2.1	—	—
Yogurt, plain, whole milk, 8 grams protein per 8 ounce	2.096	0.893	0.092
Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean only, trimmed to 1/8″ fat, raw	2.081	2.19	0.251
Veal, shank (fore and hind), separable lean and fat, cooked, braised	2.078	2.339	0.541
Fish, herring, Atlantic, raw	2.04	3.736	2.133
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	2.03	0.776	1.23
Olives, pickled, canned or bottled, green	2.029	11.314	1.307
Cookies, brownies, dry mix, sugar free	2.018	5.233	4.577
Lamb, Australian, imported, fresh, leg, shank half, separable lean only, trimmed to 1/8″ fat, raw	2.008	2.157	0.246
KELLOGG’S, BEANATURAL, Original 3-Bean Chips	2	19.5	2.6
Spices, mustard seed, ground	1.989	22.518	10.088
Soup, chicken noodle, dry, mix	1.969	2.268	1.398
Turkey sausage, fresh, raw	1.963	2.624	2.386
Game meat, bison, top round, separable lean only, 1″ steak, cooked, broiled	1.957	1.79	0.215
Pork, ground, 96% lean / 4% fat, cooked, crumbles	1.951	2.714	0.776
Pork, fresh, loin, top loin (roasts), boneless, separable lean only, cooked, roasted	1.927	2.464	0.631
Fish, swordfish, cooked, dry heat	1.911	3.544	1.368
MORNINGSTAR FARMS Buffalo Chik Patties, frozen, unprepared	1.9	3.6	6.6
KELLOGG’S, EGGO, French Toaster Sticks, Cinnamon	1.9	1.8	2.7
POPEYES, Coleslaw	1.887	3.339	5.852
Lamb, Australian, imported, fresh, foreshank, separable lean only, trimmed to 1/8″ fat, cooked, braised	1.884	2.338	0.294
Spices, tarragon, dried	1.881	0.474	3.698
Fish, roe, mixed species, cooked, dry heat	1.866	2.129	3.404
Artificial Blueberry Muffin Mix, dry	1.865	3.742	1.679
Fish, mackerel, jack, canned, drained solids	1.857	2.225	1.651
Coffeecake, cinnamon with crumb topping, dry mix, prepared	1.855	3.851	3.165
Cake, pudding-type, german chocolate, dry mix	1.852	0.694	0.231
Spices, turmeric, ground	1.838	0.449	0.756
Fish, mackerel, spanish, raw	1.828	1.53	1.739
Puddings, chocolate, dry mix, regular, prepared with whole milk	1.81	0.819	0.18
Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0″ fat, all grades, cooked, grilled	1.788	2.056	0.331
Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0″ fat, choice, cooked, grilled	1.769	2.084	0.307
Bread stuffing, cornbread, dry mix, prepared	1.755	3.856	2.706
Fish, cisco, smoked	1.741	5.484	2.274
Cheese, cottage, creamed, large or small curd	1.718	0.778	0.123
Veal, Australian, shank, hind, bone-in, separable lean only, raw	1.7	1.708	0.602
MARTHA WHITE FOODS, Martha White’s Chewy Fudge Brownie Mix, dry	1.7	—	—
Milk shakes, thick chocolate	1.681	0.78	0.1
Pie, blueberry, commercially prepared	1.679	4.244	3.524
Biscuits, plain or buttermilk, frozen, baked	1.676	4.647	4.178
Fish, trout, rainbow, farmed, cooked, dry heat	1.651	2.363	1.799
Spices, curry powder	1.648	8.782	3.056
Pork, fresh, loin, blade (chops), boneless, separable lean only, boneless, cooked, broiled	1.638	1.91	0.668
Soup, cream of chicken, canned, condensed, single brand	1.61	1.64	2.05
Oat flour, partially debranned	1.607	2.866	3.329
Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, GENTLEASE, Toddler, ready-to-feed	1.602	0.031	0.744
Snacks, GENERAL MILLS, CHEX MIX, traditional flavor	1.601	4.459	3.751
LOMA LINDA Linketts, canned, unprepared	1.6	2.9	7
Fish, salmon, coho, wild, cooked, moist heat	1.595	2.702	2.521
NABISCO, NABISCO GRAHAMS Crackers	1.56	3.6	0.46
Bread, cornbread, prepared from recipe, made with low fat (2%) milk	1.555	1.83	3.206
Pork, cured, ham and water product, slice, boneless, separable lean and fat, heated, pan-broil	1.553	2.16	0.699
Muffin, blueberry, commercially prepared, low-fat	1.549	0.86	1.363
Fish, salmon, pink, canned, without salt, solids with bone and liquid	1.535	1.825	2.049
Chicken, broilers or fryers, back, meat only, raw	1.52	1.84	1.47
Croutons, plain	1.51	3.059	1.273
Cereals ready-to-eat, KELLOGG’S APPLE JACKS with marshmallows	1.5	0.4	0.7
Infant formula, ABBOTT NUTRITION, SIMILAC, Expert Care, Diarrhea, ready- to- feed with ARA and DHA	1.477	1.293	0.685
Fish, trout, mixed species, cooked, dry heat	1.474	4.172	1.922
Infant formula, GERBER, GOOD START 2, PROTECT PLUS, ready-to-feed	1.443	1.252	0.667
Pork, ground, 96% lean / 4% fat, raw	1.42	1.89	0.66
Olives, ripe, canned (small-extra large)	1.415	7.888	0.911
McDONALD’S, Premium Crispy Chicken Classic Sandwich	1.409	3.179	3.708
HEINZ, WEIGHT WATCHER, Chocolate Eclair, frozen	1.4	2	2.9
Snacks, KELLOGG, KELLOGG’S RICE KRISPIES TREATS Squares	1.4	2.5	5.1
Infant formula, GERBER, GOOD START 2 Soy, with iron, ready-to-feed	1.399	1.187	0.694
Pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw	1.384	1.635	0.52
Crackers, rusk toast	1.376	2.755	2.31
Biscuits, mixed grain, refrigerated dough	1.366	2.932	0.88
Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0″ fat, select, cooked, roasted	1.364	1.767	0.149
Chicken, broilers or fryers, giblets, raw	1.36	1.12	1.09
Game meat, deer, loin, separable lean only, 1″ steak, cooked, broiled	1.351	0.54	0.158
Lamb, Australian, imported, fresh, foreshank, separable lean only, trimmed to 1/8″ fat, raw	1.344	1.712	0.241
Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calo ready-to-feed	1.339	0.021	1.169
Nuts, butternuts, dried	1.306	10.425	42.741
Fish, seatrout, mixed species, cooked, dry heat	1.293	1.133	0.929
Cereals ready-to-eat, POST, Honeycomb Cereal	1.29	0.6	0.91
Soup, cream of shrimp, canned, prepared with equal volume water	1.29	0.595	0.075
Cereals ready-to-eat, KASHI GOLEAN CRISP Cinnamon Crumble	1.29	3.5	2.4
Crackers, rye, wafers, seasoned	1.287	3.27	3.608
Fish, tuna, white, canned in oil, drained solids	1.28	3.262	2.972
Beef, ribeye petite roast/filet, boneless, separable lean only, trimmed to 0″ fat, select, raw	1.265	1.757	0.152
Puddings, chocolate, ready-to-eat	1.263	2.731	0.105
Tofu, raw, firm, prepared with calcium sulfate	1.261	1.925	4.921
Cake, white, dry mix, special dietary (includes lemon-flavored)	1.251	3.48	3.183
Cheese, cottage, lowfat, 2% milkfat	1.235	0.516	0.083
Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A and vitamin D	1.232	0.572	0.074
Tortillas, ready-to-bake or -fry, flour, shelf stable	1.225	3.801	2.152
CAMPBELL’S CHUNKY Soups, Chicken Corn Chowder	1.224	—	—
CAMPBELL’S Red and White, Cream of Onion Soup, condensed	1.21	—	2.419
CAMPBELL’S Red and White, Cream of Broccoli Soup, condensed	1.21	0.806	2.016
CAMPBELL’S, Cream of Chicken with Herbs Soup, condensed	1.21	—	0.806
Puddings, rice, ready-to-eat	1.208	0.556	0.129
KASHI, TLC, Original 7-Grain Crackers	1.2	5.5	3.9
Noodles, egg, dry, unenriched	1.18	1.252	1.331
Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D	1.177	0.455	0.089
Fish, bluefish, cooked, dry heat	1.172	2.297	1.358
Gravy, beef, canned, ready-to-serve	1.153	0.962	0.08
Soup, chicken mushroom chowder, chunky, ready-to-serve, single brand	1.15	0.837	1.74
Cookies, fig bars	1.123	3.003	2.772
Beverages, Protein powder soy based	1.111	1.057	2.701
Bread, irish soda, prepared from recipe	1.111	1.999	1.478
Cereals, QUAKER, Instant Oatmeal Organic, Regular	1.11	1.98	2.3
KASHI, H2H Woven Wheat Cracker, Roasted Garlic	1.1	6.1	4.6
Fish, salmon, chum, cooked, dry heat	1.077	1.976	1.152
Soup, pea, green, canned, condensed	1.07	0.76	0.29
Veal, shank (fore and hind), separable lean and fat, raw	1.06	1.257	0.363
Snacks, tortilla chips, low fat, made with olestra, nacho cheese	1.054	1.379	1.211
Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, raw	1.045	1.198	0.503
Game meat, elk, round, separable lean only, cooked, broiled	1.037	0.75	0.124
Game meat, deer, top round, separable lean only, 1″ steak, cooked, broiled	1.03	0.412	0.121
Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, ready-to-feed, with ARA and DHA	1.018	0.911	0.476
Frozen novelties, KLONDIKE, SLIM-A-BEAR Fudge Bar, 98% fat free, no sugar added	1	—	—
Yogurt, plain, low fat, 12 grams protein per 8 ounce	1	0.426	0.044
Frozen novelties, No Sugar Added, FUDGSICLE pops	0.984	0.649	0.149
Pork, cured, ham, shank, bone-in, separable lean only, unheated	0.981	1.24	0.512
Infant Formula, GERBER GOOD START 2, GENTLE PLUS, ready-to-feed	0.975	0.846	0.451
Candies, caramels, chocolate-flavor roll	0.967	1.929	0.266
Soup, cream of mushroom, canned, condensed	0.964	1.219	2.901
Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added	0.955	1.707	1.045
Pork, cured, ham with natural juices, spiral slice, boneless, separable lean and fat, heated, roasted	0.95	1.925	0.625
Mollusks, oyster, eastern, wild, cooked, moist heat	0.948	0.506	1.056
Chicken, broilers or fryers, wing, meat only, raw	0.94	0.85	0.8
Bread stuffing, cornbread, dry mix	0.922	1.662	1.073
Bread, cracked-wheat	0.916	1.902	0.682
Fish, bluefish, raw	0.915	1.793	1.06
Soup, beef noodle, canned, condensed	0.91	0.99	0.39
Yogurt, fruit, low fat, 11 grams protein per 8 ounce	0.909	0.387	0.04
KASHI, TLC, Honey Sesame Crackers	0.9	5	3.6
GEORGE WESTON BAKERIES, Brownberry Sage and Onion Stuffing Mix, dry	0.9	2.04	0.761
KELLOGG’S, EGGO, Waffles, Homestyle, Low Fat	0.9	0.8	1.4
Puddings, banana, dry mix, regular, with added oil	0.9	1.48	2.41
Chicken, dark meat, thigh, meat only, with added solution, raw	0.899	1.222	0.767
Fish, salmon, pink, canned, drained solids	0.895	1.211	1.507
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE 80 Calories, Chocolate Squares	0.89	0.69	1.1
Game meat, bison, top sirloin, separable lean only, trimmed to 0″ fat, raw	0.885	0.986	0.217
Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS	0.885	1.586	1.542
Focaccia, Italian flatbread, plain	0.877	5.67	0.994
Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	0.874	1.595	1.524
Pork, cured, ham, rump, bone-in, separable lean only, unheated	0.874	1.017	0.535
Ham, honey, smoked, cooked	0.87	1.24	0.23
Pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk)	0.855	2.453	0.965
Gravy, CAMPBELL’S, beef	0.847	—	—
Gravy, CAMPBELL’S, turkey	0.847	—	—
Bread stuffing, bread, dry mix	0.845	1.493	0.713
Bread, reduced-calorie, wheat	0.84	0.523	1.196
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	0.83	1.48	1.42
Cake, sponge, commercially prepared	0.802	0.949	0.448
KELLOGG’S, EGGO, NUTRI-GRAIN, Waffles, Low Fat	0.8	—	1.5
Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS, 25% Reduced Sugar	0.8	2.4	1.79
LOMA LINDA Swiss Stake with Gravy, canned, unprepared	0.8	1.6	3.7
CAMPBELL’S Red and White, Chicken and Dumplings Soup, condensed	0.794	—	—
Soup, chicken, canned, chunky, ready-to-serve	0.79	1.18	0.55
Soybeans, green, raw	0.786	1.284	3.2
Bread, wheat bran	0.779	1.618	0.649
Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	0.765	1.353	1.302
Bread, white, commercially prepared, toasted	0.764	0.796	2.09
Bread, oatmeal, toasted	0.764	1.715	1.85
Salad dressing, thousand island dressing, reduced fat	0.746	6.468	2.692
Yogurt, fruit, low fat, 9 grams protein per 8 ounce	0.742	0.316	0.033
Soybeans, green, cooked, boiled, drained, without salt	0.74	1.209	3.011
Veal, shank (fore and hind), separable lean only, raw	0.738	0.982	0.334
Bread, wheat germ, toasted	0.738	1.432	0.751
Mollusks, oyster, eastern, wild, cooked, dry heat	0.736	0.393	0.82
Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D	0.728	0.338	0.043
Bread, whole-wheat, commercially prepared	0.722	0.62	1.592
Bread, oat bran	0.697	1.59	1.694
Bread, wheat	0.697	0.612	1.615
MISSION FOODS, MISSION Flour Tortillas, Soft Taco, 8 inch	0.695	2.771	0.924
Whey, sweet, dried	0.684	0.297	0.034
Ground turkey, fat free, patties, broiled	0.673	0.713	0.759
Snacks, fruit leather, rolls	0.672	1.48	0.552
Pork, fresh, enhanced, loin, tenderloin, separable lean only, raw	0.671	0.762	0.352
PILLSBURY, Crusty French Loaf, refrigerated dough	0.67	—	—
Chicken, gizzard, all classes, cooked, simmered	0.67	0.528	0.353
Corn grain, white	0.667	1.251	2.163
Soup, pea, split with ham, canned, chunky, ready-to-serve	0.66	0.68	0.24
Cheese, cottage, lowfat, 1% milkfat	0.645	0.291	0.031
Guinea hen, meat only, raw	0.64	0.68	0.59
Snacks, rice cakes, brown rice, buckwheat	0.64	1.11	—
Bread, white wheat	0.63	0.393	0.973
Snacks, rice cakes, brown rice, corn	0.63	1.14	1.13
Bread, rye	0.626	1.311	0.799
Spices, caraway seed	0.62	7.125	3.272
Cereals ready-to-eat, NATURE’S PATH, Organic FLAX PLUS flakes	0.62	0.9	3.01
Soybeans, mature seeds, sprouted, cooked, steamed	0.617	1.009	2.513
Soup, bean with bacon, condensed, single brand	0.601	0.747	0.446
Cereals ready-to-eat, KASHI Honey Sunshine	0.6	1.1	1.5
Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches	0.6	2.5	1.5
Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches	0.6	2.5	1.7
Salad dressing, russian dressing, low calorie	0.6	0.9	2.3
Beans, baked, canned, with pork	0.599	0.673	0.199
Bread, reduced-calorie, oatmeal	0.599	0.822	1.351
Turkey from whole, light meat, meat only, with added solution, cooked, roasted	0.593	0.626	0.528
Turkey, breast, from whole bird, meat only, roasted	0.593	0.626	0.528
Spices, anise seed	0.586	9.78	3.15
Fish, tilapia, raw	0.585	0.498	0.363
Beverages, Whey protein powder isolate	0.581	0.149	0.021
Soup, cream of celery, canned, prepared with equal volume water	0.58	0.53	1.03
Beverages, Meal supplement drink, canned, peanut flavor	0.571	1.922	0.178
Snacks, rice cakes, brown rice, multigrain	0.56	1.16	1.44
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	0.56	1.03	0.83
Rice flour, brown	0.557	1.008	0.996
Bread, reduced-calorie, white	0.549	1.077	0.559
Fish, flatfish (flounder and sole species), cooked, dry heat	0.542	0.657	0.459
Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan	0.54	0.97	0.32
Cereals ready-to-eat, GENERAL MILLS, Honey KIX	0.535	1.002	1.5
Corn flour, yellow, masa, enriched	0.532	0.997	1.724
Spices, marjoram, dried	0.529	0.94	4.405
Sorghum flour, whole-grain	0.528	0.943	1.403
Pork, Leg sirloin tip roast, boneless, separable lean and fat, raw	0.524	0.687	0.323
Mollusks, oyster, Pacific, raw	0.51	0.358	0.894
Cornmeal, whole-grain, white	0.505	0.948	1.638
Bread, french or vienna, toasted (includes sourdough)	0.502	0.386	0.83
Cereals ready-to-eat, GENERAL MILLS, Rice CHEX	0.5	0.6	0.69
Cereals ready-to-eat, KELLOGG’S FROSTED MINI-WHEATS Touch of Fruit in the Middle, Raspberry	0.5	0.3	0.9
Soup, cream of chicken, canned, condensed, reduced sodium	0.5	0.4	—
Milk, dry, nonfat, regular, without added vitamin A and vitamin D	0.499	0.201	0.03
Pasta, fresh-refrigerated, spinach, as purchased	0.483	0.659	0.467
Crackers, melba toast, rye (includes pumpernickel)	0.453	0.907	1.347
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	0.45	0.6	1.13
Peppers, sweet, green, freeze-dried	0.447	0.202	1.607
Mollusks, oyster, eastern, farmed, raw	0.443	0.152	0.591
Fish, flatfish (flounder and sole species), raw	0.441	0.535	0.374
Chicken, broilers or fryers, light meat, meat only, raw	0.44	0.39	0.37
Pancakes, buckwheat, dry mix, incomplete	0.439	0.581	1
Pasta, whole-wheat, dry	0.428	0.361	1.136
Nuts, chestnuts, european, raw, unpeeled	0.425	0.78	0.894
Mollusks, mussel, blue, raw	0.425	0.507	0.606
Fish, cisco, raw	0.421	0.469	0.613
PILLSBURY, Buttermilk Biscuits, Artificial Flavor, refrigerated dough	0.42	—	—
Fish, tuna, skipjack, fresh, cooked, dry heat	0.42	0.243	0.403
Noodles, egg, unenriched, cooked, without added salt	0.419	0.581	0.552
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	0.413	0.313	1.073
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	0.41	0.29	1.22
KELLOGG’S EGGO Lowfat Blueberry Nutri-Grain Waffles	0.41	1.15	0.8
CAMPBELL’S CHUNKY, Classic Chicken Noodle Soup	0.408	—	—
Soup, beef and vegetables, canned, ready-to-serve	0.407	0.296	0.342
MORI-NU, Tofu, silken, firm	0.406	0.539	1.485
HEALTHY REQUEST, Tomato Soup, condensed	0.403	0	—
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	0.4	0.751	1.297
Cereals ready-to-eat, KELLOGG’s FROSTED MINI-WHEATS Bite Size Blueberry Muffin	0.4	0.2	0.8
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	0.4	0.2	0.85
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	0.4	0.3	1.3
CAMPBELL’S Red and White, Mega Noodle in Chicken Broth, condensed	0.397	0.794	—
Soup, chicken with rice, canned, condensed	0.37	0.74	0.34
Beans, black, mature seeds, raw	0.366	0.123	0.61
Fish, wolffish, Atlantic, raw	0.365	0.837	0.845
Noodles, egg, spinach, enriched, cooked	0.361	0.493	0.349
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	0.36	0.39	0.526
Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	0.355	0.3	0.19
Spices, cinnamon, ground	0.345	0.246	0.068
Soup, black bean, canned, condensed	0.34	0.48	0.41
Barley flour or meal	0.335	0.205	0.771
Bread, protein (includes gluten)	0.332	0.183	1.009
Seeds, lotus seeds, dried	0.33	0.388	1.166
Fish, ocean perch, Atlantic, cooked, dry heat	0.33	0.575	0.368
Pasta, fresh-refrigerated, plain, as purchased	0.328	0.271	0.942
Cereals, MALT-O-MEAL, chocolate, dry	0.31	0.18	0.2
Crustaceans, spiny lobster, mixed species, cooked, moist heat	0.303	0.353	0.756
Fish, grouper, mixed species, cooked, dry heat	0.299	0.268	0.403
Beans, pink, mature seeds, raw	0.292	0.098	0.487
Turkey, drumstick, from whole bird, meat only, raw	0.289	0.264	0.258
Pasta, dry, enriched	0.277	0.171	0.564
Pasta, dry, unenriched	0.277	0.171	0.564
Fish, ocean perch, Atlantic, raw	0.273	0.475	0.304
Cracker meal	0.271	0.152	0.722
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0.27	0.44	0.72
Papaya, canned, heavy syrup, drained	0.268	0.076	0.096
Soup, chicken gumbo, canned, condensed	0.26	0.52	0.28
Fish, lingcod, cooked, dry heat	0.255	0.447	0.383
Candies, TWIZZLERS CHERRY BITES	0.25	0.49	0.04
Rowal, raw	0.245	—	—
Wheat flour, white, bread, enriched	0.244	0.14	0.727
Fish, mahimahi, cooked, dry heat	0.241	0.155	0.211
Snacks, potato chips, fat-free, made with olestra	0.24	0.18	0.304
Cornmeal, white, self-rising, degermed, enriched	0.234	0.429	0.739
Fish, grouper, mixed species, raw	0.233	0.202	0.321
English muffins, mixed-grain (includes granola)	0.23	0.827	0.559
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	0.229	0.245	0.554
Mollusks, octopus, common, raw	0.227	0.162	0.239
Cereals, CREAM OF WHEAT, instant, dry	0.222	0.192	0.774
Soup, vegetable beef, microwavable, ready-to-serve, single brand	0.221	0.223	0.112
Turkey, breast, smoked, lemon pepper flavor, 97% fat-free	0.22	0.25	0.19
Corn, sweet, yellow, canned, drained solids, rinsed with tap water	0.219	0.42	0.682
Soup, onion, canned, condensed	0.21	0.61	0.53
Fish, burbot, cooked, dry heat	0.209	0.17	0.381
Seeds, safflower seed meal, partially defatted	0.207	0.272	1.584
Ginger root, raw	0.203	0.154	—
Seeds, sesame flour, low-fat	0.201	0.543	0.63
Popcorn, sugar syrup/caramel, fat-free	0.2	0.26	0.634
Puddings, vanilla, dry mix, regular, with added oil	0.2	0.32	0.53
Bagels, oat bran	0.191	0.249	0.486
Beans, adzuki, mature seeds, raw	0.191	0.05	0.113
Crustaceans, crab, queen, cooked, moist heat	0.183	0.328	0.54
Rice, white, long-grain, regular, raw, unenriched	0.18	0.206	0.177
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt	0.175	0.06	0.28
Potatoes, mashed, dehydrated, flakes without milk, dry form	0.169	0.009	0.143
Cheese, cottage, nonfat, uncreamed, dry, large or small curd	0.169	0.079	0.003
Fish, cod, Atlantic, canned, solids and liquid	0.167	0.124	0.291
Potatoes, roasted, salt added in processing, frozen, unprepared	0.167	—	—
Bread, pita, white, enriched	0.166	0.105	0.535
Milk, nonfat, fluid, protein fortified, with added vitamin A and vitamin D (fat free and skim)	0.162	0.065	0.009
Wheat flour, white, all-purpose, unenriched	0.155	0.087	0.413
Wheat flour, white, all-purpose, enriched, calcium-fortified	0.155	0.087	0.413
Soup, tomato, canned, condensed, reduced sodium	0.155	0.179	0.189
Fish, pike, northern, cooked, dry heat	0.151	0.201	0.259
Snacks, potato chips, fat free, salted	0.15	0.015	0.255
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	0.15	0.283	0.299
Macaroni, vegetable, enriched, dry	0.15	0.12	0.426
Asparagus, canned, drained solids	0.147	0.021	0.284
Plantains, raw	0.143	0.032	0.069
Taro, tahitian, cooked, without salt	0.139	0.055	0.282
Cereals, CREAM OF RICE, dry	0.136	0.156	0.134
Tomato products, canned, sauce, with onions, green peppers, and celery	0.133	0.102	0.337
Cereals ready-to-eat, rice, puffed, fortified	0.13	—	—
Chicken breast, oven-roasted, fat-free, sliced	0.13	0.121	0.073
Squash, winter, hubbard, baked, with salt	0.128	0.046	0.26
Milk, dry, nonfat, calcium reduced	0.124	0.058	0.007
Peas, mature seeds, sprouted, raw	0.124	0.061	0.326
Puddings, tapioca, ready-to-eat, fat free	0.122	0.012	0.002
Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D	0.121	0.062	0.006
Cake, angelfood, commercially prepared	0.121	0.071	0.367
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	0.119	0.227	0.366
Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt	0.119	0.129	0.01
Turkey, white, rotisserie, deli cut	0.118	0.591	0.37
Noodles, japanese, somen, dry	0.115	0.095	0.33
Grapes, american type (slip skin), raw	0.114	0.014	0.102
Nuts, chestnuts, chinese, boiled and steamed	0.112	0.399	0.197
Alcoholic beverage, liqueur, coffee, 63 proof	0.106	0.022	0.105
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt	0.103	0.197	0.318
Lima beans, immature seeds, frozen, baby, unprepared	0.102	0.026	0.216
Beverages, coffee, instant, decaffeinated, powder	0.101	0.021	—
Cherries, sour, red, frozen, unsweetened	0.1	0.12	0.132
Turnip greens, frozen, cooked, boiled, drained, without salt	0.099	0.028	0.17
Litchis, raw	0.099	0.12	0.132
Turnip greens, frozen, cooked, boiled, drained, with salt	0.099	0.028	0.17
Asparagus, frozen, cooked, boiled, drained, without salt	0.096	0.013	0.185
Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt	0.096	0.034	0.161
Mangos, raw	0.092	0.14	0.071
Pokeberry shoots, (poke), cooked, boiled, drained, without salt	0.092	0.013	0.176
Fish, haddock, raw	0.091	0.061	0.166
Kale, raw	0.091	0.052	0.338
Cowpeas (blackeyes), immature seeds, raw	0.09	0.032	0.15
Beans, black turtle, mature seeds, cooked, boiled, without salt	0.089	0.03	0.149
Garlic, raw	0.089	0.011	0.249
Vegetable juice cocktail, canned	0.088	0.06	0.076
Arugula, raw	0.086	0.049	0.319
Turnip greens and turnips, frozen, cooked, boiled, drained, with salt	0.085	0.024	0.16
Fish, cod, Pacific, raw (may have been previously frozen)	0.085	0.073	0.164
Papayas, raw	0.081	0.072	0.058
Lima beans, immature seeds, frozen, fordhook, unprepared	0.081	0.021	0.172
Onions, dehydrated flakes	0.078	0.064	0.18
Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids	0.077	0.144	0.233
Pomegranate juice, bottled	0.077	0.059	0.05
Corn, sweet, yellow, canned, vacuum pack, regular pack	0.077	0.147	0.237
Peas and carrots, frozen, cooked, boiled, drained, without salt	0.077	0.035	0.201
Rice, white, long-grain, regular, cooked, unenriched, with salt	0.077	0.088	0.076
Squash, winter, hubbard, cooked, boiled, mashed, without salt	0.076	0.028	0.156
Squash, winter, hubbard, cooked, boiled, mashed, with salt	0.076	0.028	0.156
Beans, black turtle, mature seeds, canned	0.075	0.025	0.125
Cereals, WHEATENA, cooked with water	0.075	0.071	0.252
Turnip greens, frozen, unprepared	0.073	0.02	0.125
Lima beans, immature seeds, cooked, boiled, drained, without salt	0.073	0.019	0.154
Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	0.072	0.029	0.151
Beans, kidney, mature seeds, sprouted, raw	0.072	0.039	0.276
Peas, green, raw	0.071	0.035	0.187
Plantains, cooked	0.069	0.015	0.033
Sweet potato, canned, syrup pack, drained solids	0.069	0.012	0.141
Bamboo shoots, raw	0.069	0.007	0.134
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt	0.068	0.017	0.145
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	0.066	0.064	0.165
Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	0.066	0.064	0.165
Cowpeas, leafy tips, raw	0.066	0.022	0.106
Okra, frozen, unprepared	0.065	0.041	0.066
Mushrooms, portabella, grilled	0.064	0.009	0.232
Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	0.064	0.063	0.113
Okra, frozen, cooked, boiled, drained, without salt	0.063	0.04	0.064
Spinach, raw	0.063	0.01	0.165
Brussels sprouts, raw	0.062	0.023	0.153
Beans, pinto, immature seeds, frozen, unprepared	0.061	0.037	0.291
Dill weed, fresh	0.06	0.802	0.095
Spinach, canned, regular pack, solids and liquids	0.06	0.01	0.155
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	0.06	0.062	0.13
Figs, raw	0.06	0.066	0.144
Orange juice, frozen concentrate, unsweetened, undiluted	0.059	0.05	0.063
Kale, frozen, unprepared	0.059	0.034	0.219
Passion-fruit, (granadilla), purple, raw	0.059	0.086	0.411
Peas, edible-podded, frozen, unprepared	0.058	0.031	0.133
Rice, white, medium-grain, cooked, unenriched	0.057	0.065	0.056
Tomato products, canned, sauce, with tomato tidbits	0.055	0.058	0.157
Fish, pollock, Alaska, cooked (not previously frozen)	0.053	0.059	0.097
Apples, frozen, unsweetened, unheated	0.053	0.013	0.095
Turnip greens, cooked, boiled, drained, without salt	0.053	0.015	0.091
Sweet potato, cooked, baked in skin, flesh, with salt	0.052	0.002	0.092
Broccoli raab, raw	0.05	0.026	0.13
Amaranth leaves, cooked, boiled, drained, without salt	0.05	0.041	0.08
Asparagus, cooked, boiled, drained	0.048	0	0.105
Chicory roots, raw	0.048	0.004	0.087
Endive, raw	0.048	0.004	0.087
Collards, frozen, chopped, unprepared	0.048	0.027	0.178
Breadfruit, raw	0.048	0.034	0.066
Carrots, frozen, unprepared	0.047	0.014	0.263
Cauliflower, green, raw	0.047	0.028	0.133
Peaches, dehydrated (low-moisture), sulfured, stewed	0.045	0.154	0.204
Kanpyo, (dried gourd strips)	0.045	0.103	0.244
Beans, snap, green, frozen, cooked, boiled, drained without salt	0.044	0.008	0.083
Broccoli, frozen, chopped, unprepared	0.044	0.02	0.136
Asparagus, canned, regular pack, solids and liquids	0.044	0.006	0.085
Cake, angelfood, dry mix, prepared	0.043	0.026	0.124
Cabbage, chinese (pe-tsai), raw	0.043	0.023	0.072
Apricots, dehydrated (low-moisture), sulfured, uncooked	0.043	0.268	0.121
Onions, raw	0.042	0.013	0.017
Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt	0.04	0.015	0.082
Celery, cooked, boiled, drained, without salt	0.04	0.03	0.075
Lemon juice, raw	0.04	0.006	0.021
Tangerines, (mandarin oranges), raw	0.039	0.06	0.065
Peas, edible-podded, raw	0.039	0.021	0.089
Cherries, sweet, raw	0.038	0.047	0.052
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	0.038	0.033	0.134
Gooseberries, raw	0.038	0.051	0.317
Carrots, raw	0.037	0.014	0.117
Carrots, canned, regular pack, drained solids	0.036	0.009	0.092
Oranges, raw, California, valencias	0.035	0.055	0.06
Grapes, canned, thompson seedless, water pack, solids and liquids	0.035	0.004	0.031
Oranges, raw, with peel	0.035	0.055	0.06
Currants, european black, raw	0.034	0.058	0.179
Tomatoes, red, ripe, canned, packed in tomato juice	0.034	0.04	0.101
Drumstick pods, raw	0.033	0.102	0.003
Beverages, cranberry-grape juice drink, bottled	0.033	0.004	0.023
Potatoes, Russet, flesh and skin, baked	0.032	0.003	0.054
Radishes, raw	0.032	0.017	0.048
Applesauce, canned, sweetened, without salt (includes USDA commodity)	0.03	0.007	0.054
Tomato products, canned, sauce, with onions	0.03	0.028	0.077
Jute, potherb, cooked, boiled, drained, without salt	0.03	0.014	0.096
Tomato products, canned, puree, with salt added	0.029	0.031	0.086
Kiwifruit, green, raw	0.029	0.047	0.287
Tomato products, canned, puree, without salt added	0.029	0.031	0.086
Cherries, sweet, canned, water pack, solids and liquids	0.028	0.034	0.038
Currants, zante, dried	0.028	0.047	0.18
Beets, raw	0.027	0.032	0.06
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	0.027	0.003	0.111
Potatoes, baked, skin, without salt	0.026	0.002	0.043
Tomatoes, red, ripe, canned, stewed	0.026	0.029	0.077
Potatoes, boiled, cooked without skin, flesh, without salt	0.026	0.002	0.043
Potatoes, boiled, cooked without skin, flesh, with salt	0.026	0.002	0.043
Yardlong bean, cooked, boiled, drained, without salt	0.026	0.009	0.042
Potatoes, flesh and skin, raw	0.025	0.002	0.042
Noodles, japanese, somen, cooked	0.025	0.021	0.073
Turnips, frozen, cooked, boiled, drained, without salt	0.025	0.015	0.125
Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt	0.025	0.012	0.032
Chicory, witloof, raw	0.024	0.002	0.044
Carrots, canned, no salt added, solids and liquids	0.024	0.007	0.068
Orange peel, raw	0.024	0.036	0.04
Squash, summer, zucchini, italian style, canned	0.023	0.008	0.047
Cress, garden, raw	0.023	0.239	0.228
Burdock root, cooked, boiled, drained, without salt	0.023	0.035	0.055
Rice noodles, cooked	0.023	0.026	—
Mountain yam, hawaii, raw	0.022	0.004	0.045
Cherries, sour, red, canned, light syrup pack, solids and liquids	0.022	0.026	0.029
Pears, raw	0.022	0.084	0.094
Grapefruit, raw, pink and red, all areas	0.021	0.02	0.036
Apples, raw, without skin	0.021	0.005	0.037
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	0.021	0.012	0.077
Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt	0.021	0.012	0.077
Beet greens, raw	0.02	0.026	0.046
Cereals, CREAM OF RICE, cooked with water, with salt	0.02	0.031	0.027
Figs, canned, water pack, solids and liquids	0.02	0.022	0.048
Persimmons, japanese, raw	0.02	0.037	0.043
Tomato juice, canned, without salt added	0.019	0.005	0.027
Carambola, (starfruit), raw	0.019	0.03	0.184
Tomato juice, canned, with salt added	0.019	0.005	0.027
Squash, winter, butternut, cooked, baked, without salt	0.019	0.007	0.038
Blackberry juice, canned	0.018	0.058	0.344
Mountain yam, hawaii, cooked, steamed, without salt	0.018	0.003	0.036
Broccoli, frozen, chopped, cooked, boiled, drained, without salt	0.018	0.008	0.055
Onions, frozen, chopped, unprepared	0.017	0.014	0.039
Pears, dried, sulfured, stewed, without added sugar	0.017	0.064	0.072
Currants, red and white, raw	0.017	0.028	0.088
Squash, winter, acorn, cooked, boiled, mashed, without salt	0.017	0.006	0.035
Squash, winter, acorn, cooked, boiled, mashed, with salt	0.017	0.006	0.035
Macaroni, vegetable, enriched, cooked	0.016	0.012	0.044
Onions, frozen, chopped, cooked, boiled, drained, without salt	0.016	0.013	0.038
Blackberries, frozen, unsweetened	0.015	0.041	0.245
Squash, winter, butternut, frozen, cooked, boiled, without salt	0.014	0.005	0.029
Orange juice, chilled, includes from concentrate, with added calcium	0.014	0.022	0.03
Grapefruit, raw, white, Florida	0.014	0.013	0.024
Grapefruit, sections, canned, water pack, solids and liquids	0.014	—	0.024
Orange juice, chilled, includes from concentrate, with added calcium and vitamin D	0.014	0.022	0.03
Grapefruit, sections, canned, juice pack, solids and liquids	0.012	—	0.021
Grapefruit juice, white, canned, sweetened	0.012	—	0.021
Cardoon, raw	0.011	0.018	0.041
Onions, frozen, whole, unprepared	0.011	0.009	0.025
Beets, canned, regular pack, solids and liquids	0.011	0.013	0.025
Loganberries, frozen	0.011	0.03	0.176
Blueberries, frozen, sweetened	0.011	0.018	0.057
Vanilla extract	0.01	—	0.004
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, heavy syrup, solids and liquids	0.01	0.014	0.031
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids	0.01	0.014	0.031
Beverages, coffee substitute, cereal grain beverage, prepared with water	0.01	0.006	0.02
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	0.01	0.013	0.031
Tree fern, cooked, without salt	0.009	0.005	0.034
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids	0.009	0.013	0.028
Boysenberries, frozen, unsweetened	0.009	0.025	0.148
Onions, frozen, whole, cooked, boiled, drained, without salt	0.009	0.007	0.02
Whiskey sour mix, bottled, with added potassium and sodium	0.008	0.002	0.02
Beverages, Whiskey sour mix, bottled	0.008	0.002	0.02
Lime juice, raw	0.008	—	0.023
Apricots, canned, heavy syrup, drained	0.007	0.045	0.021
Cranberry sauce, canned, sweetened	0.007	—	0.031
Peaches, canned, water pack, solids and liquids	0.006	0.021	0.028
Apricots, dried, sulfured, stewed, without added sugar	0.006	0.026	—
Apricots, canned, heavy syrup pack, with skin, solids and liquids	0.005	0.033	0.015
Boysenberries, canned, heavy syrup	0.004	0.012	0.068
Peaches, canned, light syrup pack, solids and liquids	0.003	0.012	0.015
Peaches, canned, extra heavy syrup pack, solids and liquids	0.003	0.011	0.014
Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate	0.002	0.003	0.004
Gourd, white-flowered (calabash), raw	0.002	0.004	0.009
Pears, canned, light syrup pack, solids and liquids	0.002	0.006	0.007
Beverages, Energy drink, ROCKSTAR, sugar free	0	—	—
Beverages, V8 SPLASH Smoothies, Strawberry Banana	0	—	—
Soup, beef broth, bouillon, consomme, prepared with equal volume water	0	—	—
Crackers, saltines, whole wheat (includes multi-grain)	0	2.793	7.229
Beverages, The COCA-COLA company, Hi-C Flashin’ Fruit Punch	0	—	—
Beverages, carbonated, low calorie, cola or pepper-type, with aspartame, contains caffeine	0	—	—
Beverages, almond milk, chocolate, ready-to-drink	0	0.625	0.208
Cereals ready-to-eat, BARBARA’S PUFFINS, original	0	2.237	1.066
Beverages, cranberry-apricot juice drink, bottled	0	—	—
Beverages, carbonated, low calorie, other than cola or pepper, with aspartame, contains caffeine	0	—	—
Alcoholic beverage, daiquiri, canned	0	—	—
Alcoholic beverage, wine, table, white	0	—	—
Syrups, table blends, pancake	0	—	—
Sweetener, herbal extract powder from Stevia leaf	0	—	—
Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12	0	—	—
PREGO Pasta, Mushroom and Garlic Italian Sauce, ready-to-serve	0	—	—
Beverages, carbonated, club soda	0	—	—
Gelatin desserts, dry mix, with added ascorbic acid, sodium-citrate and salt	0	—	—
Beverages, Energy drink, AMP, sugar free	0	—	—
Puddings, chocolate, ready-to-eat, fat free	0	—	—
Beverages, V8 SPLASH Smoothies, Peach Mango	0	—	—
Beverages, Propel Zero, fruit-flavored, non-carbonated	0	—	—
Cheese, American, nonfat or fat free	0	—	—
Beverages, tea, instant, unsweetened, powder	0	—	—
Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	0	—	—
HEALTHY REQUEST, Vegetable Soup, condensed	0	—	0.397
Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	0	—	—
Syrups, table blends, pancake, with 2% maple, with added potassium	0	—	—
Egg, white, raw, fresh	0	—	—
Beverages, almond milk, sweetened, vanilla flavor, ready-to-drink	0	0.625	0.208
Pastrami, beef, 98% fat-free	0	0.56	0.04
Beverages, carbonated, reduced sugar, cola, contains caffeine and sweeteners	0	—	—
Gravy, CAMPBELL’S, mushroom	0	—	—

NUTRITION FACTS VS NUTRITION MYTHS

You will find a summary of the most common nutrition myths and evidence-based nutrition facts here.