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Index 1 – Food Table Showing Nutrient Content

The table below was taken from www.jjackks.co.uk 

1. The table above includes over 900 foods and their nutrient content, including fat, carbohydrate and protein content.

2. This table is given as a guide only. It will help to give an idea of what foods contain proportions of each macro nutrient. It is mainly given to aid good fat choices. Foods with relatively high saturated fat content are highlighted in red, and should be avoided in the main.

3.  Be wary of the serving and portion size when making food and fat choices. Do not look at the fat content in isolation. Also, look at the amount of fat content in relation to total calories, as a guide to how high the food is in fat content, as the fat is given in grams, not as a percentage.

4.  The GI value may not have been checked against the GI database. It has been left in, but ideally you should reference the food with the data base if deciding your food choice on GI. Using index 2 is also a better guide.

DESCRIPTION OF FOOD MEASURE WEIGH (grams) CALORIES FAT (grams) SATURATED FAT (grams) CARBO-HYDRATE (grams) Glycaemic Index PROTEIN (grams) CHOLES-TEROL (milligrams)
1000 ISLAND, SALAD DRSNG,LOCAL 1 TBSP 15 25 2 0.2 2   0 2
1000 ISLAND, SALAD DRSNG,REGLR 1 TBSP 16 60 6 1 2   0 4
100% NATURAL CEREAL 1 OZ 28.35 135 6 4.1 18   3 0
40% BRAN FLAKES, KELLOGG'S 1 OZ 28.35 90 1 0.1 22 30 4 0
40% BRAN FLAKES, POST 1 OZ 28.35 90 0 0.1 22 30 3 0
ALFALFA SEEDS, SPROUTED, RAW 1 CUP 33 10 0 0 1   1 0
ALL-BRAN CEREAL 1 OZ 28.35 70 1 0.1 21 30 4 0
ALMONDS, SLIVERED 1 CUP 135 795 70 6.7 28   27 0
ALMONDS, WHOLE 1 OZ 28.35 165 15 1.4 6   6 0
ANGELFOOD CAKE, FROM MIX 1 CAKE 635 1510 2 0.4 342   38 0
ANGELFOOD CAKE, FROM MIX 1 PIECE 53 125 0 0 29   3 0
APPLE JUICE, CANNED 1 CUP 248 115 0 0 29 40 0 0
APPLE PIE 1 PIE 945 2420 105 27.4 360   21 0
APPLE PIE 1 PIECE 158 405 18 4.6 60   3 0
APPLESAUCE, CANNED, SWEETENED 1 CUP 255 195 0 0.1 51   0 0
APPLESAUCE, CANNED,UNSWEETENED 1 CUP 244 105 0 0 28   0 0
APPLES, DRIED, SULFURED 10 RINGS 64 155 0 0 42   1 0
APPLES, RAW, PEELED, SLICED 1 CUP 110 65 0 0.1 16 30 0 0
APPLES, RAW, UNPEELED,2 PER LB 1 APPLE 212 125 1 0.1 32 30 0 0
APPLES, RAW, UNPEELED,3 PER LB 1 APPLE 138 80 0 0.1 21 30 0 0
APRICOT NECTAR, NO ADDED VIT C 1 CUP 251 140 0 0 36 20 1 0
APRICOTS, CANNED, JUICE PACK 1 CUP 248 120 0 0 31   2 0
APRICOTS, CANNED, JUICE PACK 3 HALVES 84 40 0 0 10   1 0
APRICOTS, DRIED, COOKED,UNSWTN 1 CUP 250 210 0 0 55   3 0
APRICOTS, DRIED, UNCOOKED 1 CUP 130 310 1 0 80 35 5 0
APRICOTS, RAW 3 APRCOT 106 50 0 0 12 20 1 0
APRICOT, CANNED, HEAVY SYRUP 1 CUP 258 215 0 0 55   1 0
APRICOT, CANNED, HEAVY SYRUP 3 HALVES 85 70 0 0 18   0 0
ARTICHOKES, GLOBE, COOKED, DRN 1 ARTCHK 120 55 0 0 12   3 0
ASPARAGUS, CKD FRM FRZ,DRN,CUT 1 CUP 180 50 1 0.2 9   5 0
ASPARAGUS, CKD FRM FRZ,DR,SPER 4 SPEARS 60 15 0 0.1 3   2 0
ASPARAGUS, CKD FRM RAW, DR,CUT 1 CUP 180 45 1 0.1 8   5 0
ASPARAGUS, CKD FRM RAW,DR,SPER 4 SPEARS 60 15 0 0 3   2 0
ASPARAGUS,CANNED,SPEARS,NOSALT 4 SPEARS 80 10 0 0 2   1 0
ASPARAGUS,CANNED,SPEARS,W/SALT 4 SPEARS 80 10 0 0 2   1 0
AVOCADOS, CALIFORNIA 1 AVOCDO 173 305 30 4.5 12   4 0
AVOCADOS, FLORIDA 1 AVOCDO 304 340 27 5.3 27   5 0
BAGELS, EGG 1 BAGEL 68 200 2 0.3 38     4
BAGELS, PLAIN 1 BAGEL 68 200 2 0.3 38 72 7 0
BAKING POWDER, LOW SODIUM 1 TSP 4.3 5 0 0 1   0 0
BAKING POWDER, STRGHT PHOSPHAT 1 TSP 3.8 5 0 0 1   0 0
BAKING POWDER,SAS, CA PO4 1 TSP 3 5 0 0 1   0 0
BAKING POWDER,SAS,CAPO4+CASO4 1 TSP 2.9 5 0 0 1   0 0
BAKING PWDR BISCUITS,FROM MIX 1 BISCUT 28 95 3 0.8 14   2 0
BAKING PWDR BISCUITS,HOMERECPE 1 BISCUT 28 100 5 1.2 13   2 0
BAKING PWDR BISCUITS,REFRGDOGH 1 BISCUT 20 65 2 0.6 10   1 1
BAMBOO SHOOTS, CANNED, DRAINED 1 CUP 131 25 1 0.1 4   2 0
BANANAS 1 BANANA 114 105 1 0.2 27 65 1 0
BANANAS, SLICED 1 CUP 150 140 1 0.3 35 65 2 0
BARBECUE SAUCE 1 TBSP 16 10 0 0 2   0 0
BARLEY, PEARLED,LIGHT, UNCOOKD 1 CUP 200 700 2 0.3 158   16 0
BEAN SPROUTS, MUNG, COOKD,DRAN 1 CUP 124 25 0 0 5   3 0
BEAN SPROUTS, MUNG, RAW 1 CUP 104 30 0 0 6 35 3 0
BEAN WITH BACON SOUP, CANNED 1 CUP 253 170 6 1.5 23   8 3
BEANS,DRY,CANNED,W/FRANKFURTER 1 CUP 255 365 18 7.4 32     0
BEANS,DRY,CANNED,W/PORK+SWTSCE 1 CUP 255 385 12 4.3 54     0
BEANS,DRY,CANNED,W/PORK+TOMSCE 1 CUP 255 310 7 2.4 48     0
BEEF AND VEGETABLE STEW,HM RCP 1 CUP 245 220 11 4.4 15     1
BEEF BROTH, BOULLN, CONSM,CNND 1 CUP 240 15 1 0.3 0   3 0
BEEF GRAVY, CANNED 1 CUP 233 125 5 2.7 11   9 7
BEEF HEART, BRAISED 3 OZ 85 150 5 1.2 0     64
BEEF LIVER, FRIED 3 OZ 85 185 7 2.5 7     10
BEEF NOODLE SOUP, CANNED 1 CUP 244 85 3 1.1 9   5 5
BEEF POTPIE, HOME RECIPE 1 PIECE 210 515 30 7.9 39     2
BEEF ROAST, EYE O RND, LEAN 2.6 OZ 75 135 5 1.9 0     2
BEEF ROAST, EYE O RND,LEAN+FAT 3 OZ 85 205 12 4.9 0     2
BEEF ROAST, RIB, LEAN ONLY 2.2 OZ 61 150 9 3.6 0     9
BEEF ROAST, RIB, LEAN + FAT 3 OZ 85 315 26 10.8 0     2
BEEF STEAK,SIRLOIN,BROIL,LEAN 2.5 OZ 72 150 6 2.6 0     4
BEEF STEAK,SIRLOIN,BROIL,LN+FT 3 OZ 85 240 15 6.4 0     7
BEEF, CANNED, CORNED 3 OZ 85 185 10 4.2 0     0
BEEF, CKD,BTTM ROUND,LEAN ONLY 2.8 OZ 78 175 8 2.7 0     5
BEEF, CKD,BTTM ROUND,LEAN+ FAT 3 OZ 85 220 13 4.8 0     1
BEEF, CKD,CHUCK BLADE,LEANONLY 2.2 OZ 62 170 9 3.9 0     6
BEEF, CKD,CHUCK BLADE,LEAN+FAT 3 OZ 85 325 26 10.8 0     7
BEEF, DRIED, CHIPPED 2.5 OZ 72 145 4 1.8 0     6
BEER, LIGHT 12 FL OZ 355 95 0 0 5 110 1 0
BEER, REGULAR 12 FL OZ 360 150 0 0 13 110 1 0
BEET GREENS, COOKED, DRAINED 1 CUP 144 40 0 0 8 110 4 0
BEETS, CANNED, DRAINED,NO SALT 1 CUP 170 55 0 0 12 110 2 0
BEETS, CANNED, DRAINED,W/ SALT 1 CUP 170 55 0 0 12   2 0
BEETS, COOKED, DRAINED, DICED 1 CUP 170 55 0 0 11   2 0
BEETS, COOKED, DRAINED, WHOLE 2 BEETS 100 30 0 0 7   1 0
BLACK-EYED PEAS, DRY, COOKED 1 CUP 250 190 1 0.2 35   13 0
BLACK BEANS, DRY, COOKED,DRAND 1 CUP 171 225 1 0.1 41   15 0
BLACKBERRIES, RAW 1 CUP 144 75 1 0.2 18   1 0
BLACKEYE PEAS, IMMATR,RAW,CKED 1 CUP 165 180 1 0.3 30   13 0
BLACKEYE PEAS,IMMTR,FRZN,CKED 1 CUP 170 225 1 0.3 40   14 0
BLUE CHEESE 1 OZ 28.35 100 8 5.3 1     1
BLUE CHEESE SALAD DRESSING 1 TBSP 15 75 8 1.5 1   1 3
BLUEBERRIES, FROZEN, SWEETENED 1 CUP 230 185 0 0 50   1 0
BLUEBERRIES, FROZEN, SWEETENED 10 OZ 284 230 0 0 62   1 0
BLUEBERRIES, RAW 1 CUP 145 80 1 0 20   1 0
BLUEBERRY MUFFINS, HOME RECIPE 1 MUFFIN 45 135 5 1.5 20     9
BLUEBERRY MUFFINS,FROM COM MIX 1 MUFFIN 45 140 5 1.4 22     5
BLUEBERRY PIE 1 PIE 945 2285 102 25.5 330   23 0
BLUEBERRY PIE 1 PIECE 158 380 17 4.3 55   4 0
BOLOGNA 2 SLICES 57 180 16 6.1 2     1
BOSTON BROWN BREAD,W/WHTECRNM 1 SLICE 45 95 1 0.3 21   2 3
BOSTON BROWN BREAD,W/YLLWCRNML 1 SLICE 45 95 1 0.3 21   2 3
BOUILLON, DEHYDRTD, UNPREPARED 1 PKT 6 15 1 0.3 1   1 1
BRAN MUFFINS, FROM COMMERL MIX 1 MUFFIN 45 140 4 1.3 24 45   8
BRAN MUFFINS, HOME RECIPE 1 MUFFIN 45 125 6 1.4 19 45   4
BRAUNSCHWEIGER 2 SLICES 57 205 18 6.2 2     9
BRAZIL NUTS 1 OZ 28.35 185 19 4.6 4   4 0
BREAD STUFFING,FROM MX,DRYTYPE 1 CUP 140 500 31 6.1 50   9 0
BREAD STUFFING,FROM MX,MOIST 1 CUP 203 420 26 5.3 40     7
BREADCRUMBS, DRY, GRATED 1 CUP 100 390 5 1.5 73   13 5
BROCCOLI, FRZN, COOKED, DRANED 1 CUP 185 50 0 0 10 10 6 0
BROCCOLI, FRZN, COOKED, DRANED 1 PIECE 30 10 0 0 2 10 1 0
BROCCOLI, RAW 1 SPEAR 151 40 1 0.1 8 10 4 0
BROCCOLI, RAW, COOKED, DRAINED 1 CUP 155 45 0 0.1 9 10 5 0
BROCCOLI, RAW, COOKED, DRAINED 1 SPEAR 180 50 1 0.1 10 10 5 0
BROWN AND SERVE SAUSAGE,BRWND 1 LINK 13 50 5 1.7 0   2 9
BROWN GRAVY FROM DRY MIX 1 CUP 261 80 2 0.9 14   3 2
BROWNIES W/ NUTS,FRM HOME RECP 1 BROWNE 20 95 6 1.4 11     8
BROWNIES W/ NUTS,FRSTNG,CMMRCL 1 BROWNE 25 100 4 1.6 16     4
BRUSSELS SPROUTS, FRZN, COOKED 1 CUP 155 65 1 0.1 13   6 0
BRUSSELS SPROUTS, RAW, COOKED 1 CUP 155 60 1 0.2 13   4 0
BUCKWHEAT FLOUR, LIGHT, SIFTED 1 CUP 98 340 1 0.2 78   6 0
BULGUR, UNCOOKED 1 CUP 170 600 3 1.2 129   19 0
BUTTERMILK, DRIED 1 CUP 120 465 7 4.3 59     3
BUTTERMILK, FLUID 1 CUP 245 100 2 1.3 12   8 9
BUTTER, SALTED 1 PAT 5 35 4 2.5 0     1
BUTTER, SALTED 1 TBSP 14 100 11 7.1 0     1
BUTTER, SALTED 1/2 CUP 113 810 92 57.1 0     47
BUTTER, UNSALTED 1 PAT 5 35 4 2.5 0     1
BUTTER, UNSALTED 1 TBSP 14 100 11 7.1 0     1
BUTTER, UNSALTED 1/2 CUP 113 810 92 57.1 0     47
CABBAGE, CHINESE, PAK-CHOI,CKD 1 CUP 170 20 0 0 3 10 3 0
CABBAGE, CHINESE,PE-TSAI, RAW 1 CUP 76 10 0 0 2 10 1 0
CABBAGE, COMMON, COOKED, DRNED 1 CUP 150 30 0 0 7 10 1 0
CABBAGE, COMMON, RAW 1 CUP 70 15 0 0 4 10 1 0
CABBAGE, RED, RAW 1 CUP 70 20 0 0 4 10 1 0
CABBAGE, SAVOY, RAW 1 CUP 70 20 0 0 4   1 0
CAKE OR PASTRY FLOUR, SIFTED 1 CUP 96 350 1 0.1 76   7 0
CAMEMBERT CHEESE 1 WEDGE 38 115 9 5.8 0     7
CANTALOUP, RAW 1/2 MELN 267 95 1 0.1 22   2 0
CAP'N CRUNCH CEREAL 1 OZ 28.35 120 3 1.7 23   1 0
CARAMELS, PLAIN OR CHOCOLATE 1 OZ 28.35 115 3 2.2 22   1 1
CAROB FLOUR 1 CUP 140 255 0 0 126   6 0
CARROT CAKE,CREMCHESE FRST,REC 1 CAKE 1536 6175 328 66 775     83
CARROT CAKE,CREMCHESE FRST,REC 1 PIECE 96 385 21 4.1 48     4
CARROTS, CANNED, DRN, W/ SALT 1 CUP 146 35 0 0.1 8 85 1 0
CARROTS, CANNED,DRND, W/O SALT 1 CUP 146 35 0 0.1 8 85 1 0
CARROTS, COOKED FROM FROZEN 1 CUP 146 55 0 0 12 85 2 0
CARROTS, COOKED FROM RAW 1 CUP 156 70 0 0.1 16 35 2 0
CARROTS, RAW, GRATED 1 CUP 110 45 0 0 11 85 1 0
CARROTS, RAW, WHOLE 1 CARROT 72 30 0 0 7 85 1 0
CASHEW NUTS, DRY ROASTD,SALTED 1 OZ 28.35 165 13 2.6 9 22 4 0
CASHEW NUTS, DRY ROASTD,UNSALT 1 CUP 137 785 63 12.5 45 22 21 0
CASHEW NUTS, DRY ROASTD,UNSALT 1 OZ 28.35 165 13 2.6 9 22 4 0
CASHEW NUTS, DRY ROASTED,SALTD 1 CUP 137 785 63 12.5 45 22 21 0
CASHEW NUTS, OIL ROASTD,SALTED 1 CUP 130 750 63 12.4 37 22 21 0
CASHEW NUTS, OIL ROASTD,SALTED 1 OZ 28.35 165 14 2.7 8 22 5 0
CASHEW NUTS, OIL ROASTD,UNSALT 1 CUP 130 750 63 12.4 37 22 21 0
CASHEW NUTS, OIL ROASTD,UNSALT 1 OZ 28.35 165 14 2.7 8 22 5 0
CATSUP 1 CUP 273 290 1 0.2 69   5 0
CATSUP 1 TBSP 15 15 0 0 4   0 0
CAULIFLOWER, COOKED FROM FROZN 1 CUP 180 35 0 0.1 7   3 0
CAULIFLOWER, COOKED FROM RAW 1 CUP 125 30 0 0 6   2 0
CAULIFLOWER, RAW 1 CUP 100 25 0 0 5   2 0
CELERY SEED 1 TSP 2 10 1 0 1   0 0
CELERY, PASCAL TYPE, RAW,PIECE 1 CUP 120 20 0 0 4   1 0
CELERY, PASCAL TYPE, RAW,STALK 1 STALK 40 5 0 0 1   0 0
CHEDDAR CHEESE 1 CU IN 17 70 6 3.6 0     8
CHEDDAR CHEESE 1 OZ 28.35 115 9 6 0     0
CHEDDDAR CHEESE, SHREDDED 1 CUP 113 455 37 23.8 1     19
CHEERIOS CEREAL 1 OZ 28.35 110 2 0.3 20   4 0
CHEESE CRACKERS, PLAIN 10 CRACK 10 50 3 0.9 6   1 6
CHEESE CRACKERS, SANDWCH,PEANT 1 SANDWH 8 40 2 0.4 5   1 1
CHEESE SAUCE W/ MILK, FRM MIX 1 CUP 279 305 17 9.3 23     3
CHEESEBURGER, 4OZ PATTY 1 SANDWH 194 525 31 15.1 40     4
CHEESEBURGER, REGULAR 1 SANDWH 112 300 15 7.3 28     4
CHEESECAKE 1 CAKE   3350 213 19.9 317     53
CHEESECAKE 1 PIECE 92 280 18 9.9 26     70
CHERRIES, SOUR,RED,CANND,WATER 1 CUP 244 90 0 0.1 22   2 0
CHERRIES, SWEET, RAW 10 CHERY 68 50 1 0.1 11 22 1 0
CHERRY PIE 1 PIE 945 2465 107 28.4 363   25 0
CHERRY PIE 1 PIECE 158 410 18 4.7 61   4 0
CHESTNUTS, EUROPEAN, ROASTED 1 CUP 143 350 3 0.6 76   5 0
CHICKEN A LA KING, HOME RECIPE 1 CUP 245 470 34 12.9 12     21
CHICKEN AND NOODLES, HOME RECP 1 CUP 240 365 18 5.1 26     3
CHICKEN CHOW MEIN, CANNED 1 CUP 250 95 0 0.1 18   7 8
CHICKEN CHOW MEIN, HOME RECIPE 1 CUP 250 255 10 4.1 10     5
CHICKEN FRANKFURTER 1 FRANK 45 115 9 2.5 3     5
CHICKEN GRAVY FROM DRY MIX 1 CUP 260 85 2 0.5 14   3 3
CHICKEN GRAVY, CANNED 1 CUP 238 190 14 3.4 13   5 5
CHICKEN LIVER, COOKED 1 LIVER 20 30 1 0.4 0     26
CHICKEN NOODLE SOUP, CANNED 1 CUP 241 75 2 0.7 9   4 7
CHICKEN NOODLE SOUP,DEHYD,PRPD 1 PKT 188 40 1 0.2 6   2 2
CHICKEN POTPIE, HOME RECIPE 1 PIECE 232 545 31 10.3 42     6
CHICKEN RICE SOUP, CANNED 1 CUP 241 60 2 0.5 7   4 7
CHICKEN ROLL, LIGHT 2 SLICES 57 90 4 1.1 1     8
CHICKEN, CANNED, BONELESS 5 OZ 142 235 11 3.1 0     8
CHICKEN, FRIED, BATTER, BREAST 4.9 OZ 140 365 18 4.9 13     19
CHICKEN, FRIED, BATTER,DRMSTCK 2.5 OZ 72 195 11 3 6     2
CHICKEN, FRIED, FLOUR, BREAST 3.5 OZ 98 220 9 2.4 2     7
CHICKEN, FRIED, FLOUR, DRMSTCK 1.7 OZ 49 120 7 1.8 1     4
CHICKEN, ROASTED, BREAST 3.0 OZ 86 140 3 0.9 0     3
CHICKEN, ROASTED, DRUMSTICK 1.6 OZ 44 75 2 0.7 0     1
CHICKEN, STEWED, LIGHT + DARK 1 CUP 140 250 9 2.6 0     16
CHICKPEAS, COOKED, DRAINED 1 CUP 163 270 4 0.4 45 30 15 0
CHILI CON CARNE W/ BEANS, CNND 1 CUP 255 340 16 5.8 31     8
CHILI POWDER 1 TSP 2.6 10 0 0.1 1   0 0
CHOCOLATE CHIP COOKIES,COMMRCL 4 COOKIE 42 180 9 2.9 28 70 2 5
CHOCOLATE CHIP COOKIES,HME RCP 4 COOKIE 40 185 11 3.9 26 79   8
CHOCOLATE CHIP COOKIES,REFRIG 4 COOKIE 48 225 11 4 32     2
CHOCOLATE MILK, LOWFAT 1% 1 CUP 250 160 3 1.5 26   8 7
CHOCOLATE MILK, LOWFAT 2% 1 CUP 250 180 5 3.1 26     7
CHOCOLATE MILK, REGULAR 1 CUP 250 210 8 5.3 26     1
CHOCOLATE, BITTER OT BAKING 1 OZ 28.35 145 15 9 8   3 0
CHOP SUEY W/ BEEF + PORK,HMRCP 1 CUP 250 300 17 4.3 13     8
CINNAMON 1 TSP 2.3 5 0 0 2   0 0
CLAM CHOWDER, MANHATTAN, CANND 1 CUP 244 80 2 0.4 12   4 2
CLAM CHOWDER, NEW ENG, W/ MILK 1 CUP 248 165 7 3 17     2
CLAMS, CANNED, DRAINED 3 OZ 85 85 2 0.5 2     4
CLAMS, RAW 3 OZ 85 65 1 0.3 2     3
CLUB SODA 12 FL OZ 355 0 0 0 0   0 0
COCA PWDR W/O NOFAT DRYMLK,PRD 1 SERVNG 265 225 9 5.4 30     3
COCA PWDR W/O NONFAT DRY MILK 3/4 OZ 21 75 1 0.3 19   1 0
COCOA PWDR WITH NONFAT DRYMILK 1 OZ 28.35 100 1 0.6 22   3 1
COCOA PWDR W/ NOFAT DRMLK,PRPD 1 SERVNG 206 100 1 0.6 22   3 1
COCONUT, DRIED, SWEETND,SHREDD 1 CUP 93 470 33 29.3 44   3 0
COCONUT, RAW, PIECE 1 PIECE 45 160 15 13.4 7   1 0
COCONUT, RAW, SHREDDED 1 CUP 80 285 27 23.8 12   3 0
COFFEECAKE, CRUMB, FROM MIX 1 CAKE 430 1385 41 11.8 225     79
COFFEECAKE, CRUMB, FROM MIX 1 PIECE 72 230 7 2 38     7
COFFEE, BREWED 6 FL OZ 180 0 0 0 0   0 0
COFFEE, INSTANT, PREPARED 6 FL OZ 182 0 0 0 1   0 0
COLA, DIET, ASPARTAME ONLY 12 FL OZ 355 0 0 0 0   0 0
COLA, DIET, ASPRTAME + SACCHRN 12 FL OZ 355 0 0 0 0   0 0
COLA, DIET, SACCHARIN ONLY 12 FL OZ 355 0 0 0 0   0 0
COLA, REGULAR 12 FL OZ 369 160 0 0 41 70 0 0
COLLARDS, COOKED FROM FROZEN 1 CUP 170 60 1 0.1 12   5 0
COLLARDS, COOKED FROM RAW 1 CUP 190 25 0 0.1 5   2 0
COOKED SALAD DRSSING, HOME RCP 1 TBSP 16 25 2 0.5 2   1 9
CORN CHIPS 1 OZ 28.35 155 9 1.4 16   2 0
CORN FLAKES, KELLOGG'S 1 OZ 28.35 110 0 0 24 85 2 0
CORN FLAKES, TOASTIES 1 OZ 28.35 110 0 0 24 85 2 0
CORN GRITS, COOKED, INSTANT 1 PKT 137 80 0 0 18   2 0
CORN GRITS,CKD,REG,WHTE,NOSALT 1 CUP 242 145 0 0 31   3 0
CORN GRITS,CKD,REG,WHTE,W/SALT 1 CUP 242 145 0 0 31   3 0
CORN GRITS,CKD,REG,YLLW,NOSALT 1 CUP 242 145 0 0 31   3 0
CORN GRITS,CKD,REG,YLLW,W/SALT 1 CUP 242 145 0 0 31   3 0
CORN MUFFINS, FROM COMMERL MIX 1 MUFFIN 45 145 6 1.7 22     2
CORN MUFFINS, HOME RECIPE 1 MUFFIN 45 145 5 1.5 21     3
CORN OIL 1 CUP 218 1925 218 27.7 0   0 0
CORN OIL 1 TBSP 14 125 14 1.8 0   0 0
CORNMEAL,BOLTED,DRY FORM 1 CUP 122 440 4 0.5 91   11 0
CORNMEAL,DEGERMED,ENRCHED,COOK 1 CUP 240 120 0 0 26   3 0
CORNMEAL,DEGERMED,ENRICHED,DRY 1 CUP 138 500 2 0.2 108   11 0
CORNMEAL,WHOLE-GRND,UNBOLT,DRY 1 CUP 122 435 5 0.5 90   11 0
CORN, CNND,CRM STL,WHIT,NO SAL 1 CUP 256 185 1 0.2 46   4 0
CORN, CNND,CRM STL,WHIT,W/SALT 1 CUP 256 185 1 0.2 46   4 0
CORN, CNND,CRM STL,YLLW,NO SAL 1 CUP 256 185 1 0.2 46   4 0
CORN, CNND,CRM STL,YLLW,W/SALT 1 CUP 256 185 1 0.2 46   4 0
CORN, COOKED FRM FROZN, WHITE 1 CUP 165 135 0 0 34   5 0