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HIGH PROTEIN FOODS - Beef, Lamb, Poultry, Fish, Pork.
FOODS HIGH IN COMPLEX CARBOHYDRATES - Breads, crackers, cereals, grains, starchy vegetables, and starchy fruits.
VEGETABLES and BEANS
FRUIT - Whole fruits and sauces.
DAIRY - cheese, milk, yogurt
SPREADS and SAUCES
BEVERAGES
MIXED FOODS
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HIGH PROTEIN FOODS - Beef, Lamb, Poultry, Fish, Pork.
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FOOD | SERVING SIZE | CALS |
PRO | CARB | FAT |
| Abalone | 3 oz | 89 | 14.5 | 5.1 | 0.7 |
| Bacon Alternative (Louis Rich) Turkey | 1 strip | 32 | 2.4 | 0.3 | 2.4 |
| Bacon Bits (Hormel) | 1 oz | 117 | 12 | 1 | 7 |
| Bacon, Canadian-Style | 1 slices | 86 | 11.3 | 0.6 | 3.9 |
| Bass, Freshwater | 1 oz | 32 | 5.3 | 0 | 1 |
| Bass, Sea | 1 oz | 27 | 5.2 | 0 | 0.6 |
| Beef, Flank, untrimmed | 1 oz | 51 | 5.6 | 0 | 3 |
| Beef, Bottom Round, prime, trimmed | 1 oz | 45 | 6.2 | 0 | 2.1 |
| Beef, Bottom Round, prime, untrimmed | 1 oz | 64 | 5.7 | 0 | 4.4 |
| Beef, Sirloin, prime, trimmed | 1 oz | 44 | 6 | 0 | 2 |
| Beef, Tenderloin, choice, untrimmed | 1 oz | 82 | 5 | 0 | 6.7 |
| Beef, Corned (Hilshire Farm) | 1 oz | 31 | 6 | 0 | 0.4 |
| Beef, Roast, sliced (Healthy Deli) | 1 oz | 30 | 6.4 | 0.2 | 0.4 |
| Buffalo | 1 oz | 40 | 6.5 | 0 | 1.3 |
| Bluefish | 1 oz | 35 | 5.7 | 0 | 1.2 |
| Burger, vegetarian, Harvest Burger (Green Giant) | 1 burger | 140 | 18 | 8 | 4 |
| Chicken, breast, no skin | 1 oz | 31 | 6.5 | 0 | 0.4 |
| Chicken, breast, with skin | 1 oz | 49 | 5.9 | 0 | 2.6 |
| Chicken, sliced, (Tyson) hickory smoked | 1 slice | 25 | 4 | 0.8 | 1 |
| Cod | 1 oz | 23 | 5 | 0 | 0.2 |
| Deer | 1 oz | 34 | 6.4 | 0 | 0.7 |
| Egg, chicken | 1 large | 76 | 6.4 | 0 | 0.7 |
| Egg, white | 1 large | 17 | 3.5 | 0.3 | 0 |
| Egg, Alternative (Fleishmann’s) Egg Beaters vegetable omelet | 1/2 cup | 50 | 7 | 5 | 0 |
| Flounder | 3 oz | 77 | 16 | 0 | 1 |
| Frankfurter, low fat, (Healthy Choice) | 1 frank | 60 | 6 | 6 | 1.5 |
| Halibut | 1 oz | 31 | 5.9 | 0 | 0.6 |
| Ham, fresh trimmed | 1 oz | 39 | 6 | 0 | 1.5 |
| Ham, sliced (Kahn’s) | 1 slice | 30 | 5 | 1 | 1 |
| Pork, Tenderloin, trimmed | 1 oz | 34 | 5.9 | 0 | 1 |
| Pork Chops (Master Choice) | 1 chop | 120 | 22 | 0 | 4 |
| Tofu, soybean curd cake | 1 oz | 22 | 2.3 | 0.5 | 1.4 |
| Tuna, bluefin | 1 oz | 41 | 6.6 | 0 | 1.4 |
| Tuna, canned in soybean oil, solid, drained (Star-Kist) | 2 oz | 150 | 13 | 0 | 13 |
| Tuna, canned, white, in water, drained, diet (Star-Kist) | 2 oz | 70 | 15 | 0 | 1 |
| Turkey, light meat, no skin | 1 oz | 33 | 6.7 | 0 | 0.4 |
| Turkey, dark meat, no skin | 1 oz | 35 | 5.7 | 0 | 1.2 |
| Turkey, sliced, (Tyson) | 1 slice | 20 | 4 | 0.3 | 0.4 |
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FOODS HIGH IN COMPLEX CARBOHYDRATES - Breads, crackers, cereals, grains, starchy vegetables, and starchy fruits.
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FOOD | SERVING SIZE | CALS |
PRO | CARB | FAT |
| Bagel, Onion 3.5 inch diameter | 1 bagel | 195 | 7.5 | 37.9 | 1.1 |
| Bagel, Plain 3.5 inch diameter | 1 bagel | 195 | 7.5 | 37.9 | 1.1 |
| Bagel, Frozen (Lender’s) | 1 bagel | 150 | 6 | 30 | 1 |
| Bagel Chips (Burns & Ricker) | 1 oz | 130 | 4 | 20 | 4 |
| Biscuit, commercially baked | 1 oz | 107 | 1.8 | 13.8 | 4.7 |
| Hamburger bun | 1 bun | 123 | 3.7 | 21.6 | 2.2 |
| Bread, white | 1 slice | 70 | 3 | 13 | 1 |
| Bread, whole wheat | 1 slice | 60 | 3 | 11 | 1 |
| Bread, Bran | 1 oz | 100 | 4 | 19 | 1 |
| Bread, Fresh | 1 oz | 78 | 2.5 | 14.7 | 0.9 |
| Bread, whole grain | 1 slice | 85 | 3.9 | 17.4 | 1.6 |
| Bread, Rye | 1 slice | 80 | 3 | 16 | 1 |
| Cake, Free & Light frozen (Sara Lee) | 1/8 cake | 110 | 2 | 26 | 0 |
| Cake, pound, Free & Light (Sara Lee) | 1/10 cake | 70 | 1 | 17 | 0 |
| Cereal, All Bran extra fiber (Kellogg’s) | 1 oz | 50 | 4 | 22 | 0 |
| Cereal, Basic 4 (General Mills) | 3/4 cup | 130 | 3 | 28 | 2 |
| Cereal, Corn Flakes | 1 oz | 110 | 2.3 | 24.4 | 0.1 |
| Cereal, Grape-nuts (Post) | 1 oz | 101 | 3.3 | 23.3 | 0.1 |
| Cereal MultiGrain Cheerios (General Mills) | 1 oz | 100 | 2 | 23 | 1 |
| Cracker, saltine (Premium) Fat-free | 4 crackers | 50 | 1 | 12 | 0 |
| English Muffin, plain (Thomas’) | 1 muffin | 130 | 4.3 | 25.4 | 1.3 |
| Frankfurter bun | 1 bun | 123 | 3.7 | 21.6 | 2.2 |
| Oatmeal, plain, instant | 1 oz | 100 | 5.8 | 18 | 2 |
| Roll, Hoagie | 1 roll | 210 | 8 | 34 | 5 |
| Roll, Kaiser | 1 roll | 184 | 7 | 35.4 | 2.9 |
| Roll, Sandwich | 1 roll | 123 | 4.5 | 21.6 | 3.3 |
| Grits, dry (Arrowhead Mills) | 2 oz | 200 | 5 | 43 | 1 |
| Pancake, buttermilk, (Hungry Jack), prepared, with skim milk, oil, egg whites | 3 pancakes | 200 | 6 | 28 | 7 |
| Pancake, extra light, (Hungry Jack), prepared with skim milk, oil, egg whites | 3 pancakes | 170 | 6 | 28 | 4 |
| Pasta linguine and spaghetti, dry | 2 oz | 210 | 9 | 41 | 1 |
| Popcorn, microwave, (Jiffy Pop), Natural, popped. | 4 cups | 140 | 3 | 17 | 7 |
| Popcorn, microwave, (Jolly Time), light | 3 cups | 60 | 2 | 12 | 2 |
| Potato, baked in skin | 4 oz | 124 | 2.6 | 28.6 | 0.1 |
| Potato, boiled, no skin | 4 oz | 99 | 2.1 | 22.8 | 0.1 |
| Potato, sweet, baked, pulp only | 4 oz | 117 | 2 | 27.5 | 0.1 |
| Pretzels, most types | 1 oz | 110 | 3 | 23 | 1 |
| Rice, Brown, dry | 1 oz | 103 | 2.3 | 22 | 1 |
| Rice, White, dry | 1 oz | 105 | 2 | 23 | 0.2 |
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VEGETABLES and BEANS
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FOOD | SERVING SIZE | CALS |
PRO | CARB | FAT |
| Adzuki Bean, raw | 1 oz | 93 | 5.6 | 17.8 | tr |
| Arugula | 1 leaf | 1 | 0.1 | 0.1 | 0 |
| Baked Beans, canned , Tomato (Campbell’s) | 8 oz | 200 | 10 | 43 | 3 |
| Baked Beans, canned, Barbecue (B&M) | 8 oz | 260 | 15 | 48 | 6 |
| Baked Beans, canned, pea, small (Friends) | 8 oz | 360 | 17 | 62 | 4 |
| Baked Beans, canned, Showboat (Bush’s Best) | 8 oz | 160 | 12 | 38 | >1 |
| Baked Beans, canned, Vegetarian (B&M) | 8 oz | 230 | 14 | 50 | 3 |
| Black Bean, raw | 1 oz | 97 | 6.1 | 17.7 | 0.4 |
| Broccoli, fresh, raw, trimmed | 1 oz | 8 | 0.8 | 1.5 | 0.1 |
| Broccoli, frozen, spears (Birds Eye) | 4 oz | 30 | 4 | 6 | 0 |
| Cabbage, raw | 1 oz | 5 | 0.3 | 0.9 | 0.1 |
| Carrot, raw | 1 oz | 12 | 0.3 | 2.9 | 0.1 |
| Cauliflower, raw | 1 oz | 7 | 0.6 | 1.4 | 0.1 |
| Celery, raw | 1 oz | 5 | 0.2 | 1 | 0 |
| Corn, Frozen (Health Valley) | 1/2 cup | 76 | 2 | 17 | 0 |
| Garbanzo Bean, raw | 1 oz | 103 | 5.5 | 17.2 | 1.7 |
| Lettuce, Iceberg, trimmed | 1 oz | 4 | 0.3 | 0.6 | 0.1 |
| Lettuce, Romaine, trimmed | 1 oz | 5 | 0.5 | 0.7 | 0.1 |
| Lima Bean, raw | 1 oz | 32 | 2 | 5.7 | 0.2 |
| Lima Bean, frozen (Green Giant) | 1/2 cup | 80 | 6 | 18 | 0 |
| Onion, raw, trimmed | 1 oz | 11 | 0.3 | 2.4 | .1 |
| Spinach, untrimmed | 1 oz | 6 | 0.2 | 1 | 0.1 |
| Tomato, 2 3/4inch dia, 4.75 oz | 1 tomato | 26 | 1 | 5.7 | 0.4 |
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Fruit - Whole fruits and sauces.
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FOOD | SERVING SIZE | CALS |
PRO | CARB | FAT |
| Apple Sauce (Mott’s) Natural | 6 oz | 80 | 0 | 20 | 0 |
| Apricot pitted | 1 oz | 14 | 0.4 | 3.2 | 0.1 |
| Apricot Dried (Del Monte) | 2 oz | 140 | 2 | 35 | 0 |
| Asparagus Frozen (Birds Eye) | 3.3 oz | 25 | 3 | 4 | 0 |
| Blueberry | 1 oz | 16 | 0.2 | 4 | 0.1 |
| Fruit Cocktail, canned, in light syrup | 4 oz | 65 | 0.5 | 16.9 | 0.1 |
| Grapefruit | 1/2 fruit | 50 | 1 | 13 | 0 |
| Orange | 1 med | 62 | 1.2 | 15.5 | 0 |
| Pasta Sauce, (Hunt’s), Homestyle | 4 oz | 60 | 2 | 10 | 2 |
| Pasta Sauce, (Ragu), Mushroom Thick and Hearty. | 4 oz | 100 | 2 | 15 | 3 |
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DAIRY - cheese, milk, yogurt
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FOOD | SERVING SIZE | CALS |
PRO | CARB | FAT |
| Cheese, American | 1 oz | 110 | 6 | 1 | 9 |
| Cheese, American Cheddar | 1 oz | 113 | 7 | 0.4 | 9.3 |
| Cheese, Parmesan, graded | 1 oz | 128 | 11.6 | 1 | 8.4 |
| Cheese, Swiss | 1 oz | 105 | 8 | 1 | 7.7 |
| Cottage Cheese, large curd | 4 oz | 117 | 14.1 | 3 | 5.1 |
| Cottage Cheese, large curd, 1% | 1 oz | 20 | 3.5 | 0.8 | 0.3 |
| Cottage Cheese, large curd, 2 % | 1 oz | 25 | 3.9 | 1 | 0.5 |
| Cream Cheese | 1 oz | 98 | 2.1 | 0.7 | 9.8 |
| Cream Cheese, fat-free | 1 oz | 30 | 6 | 2 | 0 |
| Butter, Salted | 1 tbsp | 100 | 0.1 | 0 | 11.4 |
| Milk, Skim | 8 oz | 86 | 8.4 | 11.9 | 0.4 |
| Milk, 1 % | 8 oz | 102 | 8 | 11.7 | 2.6 |
| Milk, 2 % | 8 oz | 121 | 8.1 | 11.7 | 4.7 |
| Milk, Whole | 8 oz | 150 | 8 | 11 | 8 |
| Yogurt, Plain (Dannon) lowfat | 8 oz | 140 | 10 | 16 | 4 |
| Yogurt, Plain (Dannon), nonfat | 8 oz | 110 | 11 | 16 | 0 |
| Yogurt, Mixed Berry (Breyers) lowfat | 8 oz | 250 | 9 | 48 | 2 |
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SPREADS and SAUCES
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FOOD | SERVING SIZE | CALS |
PRO | CARB | FAT |
| Catsup | 1 tbsp | 16 | 0.2 | 4.1 | 0.1 |
| Margarine (Land O’Lakes), | 1 tbsp | 35 | 0 | 0 | 4 |
| Mayonnaise | 1 tbsp | 100 | 0 | 0 | 11 |
| Mustard | 1 tbsp | 10 | 1 | 1 | 1 |
| Olive oil | 1 tbsp | 120 | 0 | 0 | 14 |
| Pancake syrup (Hungry Jack), lite | 2 tbsp | 50 | 0 | 14 | 0 |
| Pancake syrup (Hungry jack), regular | 2 tbsp | 100 | 0 | 26 | 0 |
| Safflower oil | 1 tbsp | 120 | 0 | 0 | 14 |
| Salad Dressing, (Kraft), Blue Cheese "Free" | 1 tbsp | 16 | 0 | 4 | 0 |
| Salad Dressing, (Kraft), French, reduced calorie | 1 tbsp | 20 | 0 | 3 | 1 |
| Salad Dressing, (Seven Seas), oil & vinegar | 1 tbsp | 45 | 0 | 1 | 4 |
| Salad Dressing, (Wish-Bone), Blue Cheese, Chunky | 1 tbsp | 75 | 0.4 | 0.7 | 7.9 |
| Salad Dressing, (Wish-Bone), Italian | 1 tbsp | 46 | 0 | 1.5 | 4.5 |
| Steak Sauce, (A1) | 1 tbsp | 18 | 0 | 4 | 0 |
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BEVERAGES
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FOOD | SERVING SIZE | CALS |
PRO | CARB | FAT |
| Apple Juice (Knudsen & Sons) Natural | 8 oz | 85 | >1 | 21 | 0 |
| Apple Juice (Ocean Spray) | 6 oz | 90 | 0 | 23 | 0 |
| Apple Grape Juice (Red Cheek) | 6 oz | 109 | 0.3 | 27 | 0 |
| Banana, w/o skin | 1 fruit | 105 | 1.2 | 26.7 | 0.6 |
| Cranberry Juice | 8 oz | 125 | >1 | 31 | 0 |
| Carbohydrate Sports Drink, Low calorie | 8 oz | 50 | 0 | 13 | 0 |
| Carbohydrate Sports Drink, Medium Calorie | 8 oz | 100 | 0 | 25 | 0 |
| Carbohydrate Sports Drink, High Calorie | 16 oz | 400 | 0 | 100 | 0 |
| Grape Juice | 6 oz | 120 | 0 | 30 | 0 |
| Grapefruit Juice | 6 oz | 60 | 1 | 15 | 0 |
| Orange Juice | 6 oz | 120 | 0 | 30 | 0 |
| Vegetable Juice (V8) | 6 oz | 35 | 1 | 8 | 0 |
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MIXED FOODS
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FOOD | SERVING SIZE | CALS |
PRO | CARB | FAT |
| Beef, corned, hash (Libby’s) canned | 8 oz | 420 | 19 | 21 | 28 |
| Chili, canned, w/ chicken (Stagg) | 7.5 oz | 200 | 14 | 21 | 6 |
| Chili, canned, vegetarian (Health Valley) | 5 oz | 90 | 10 | 12 | 0 |
| Food-bar, (Earth Grains), Banana apple walnut “Bagel Power Bar” | 1 bar | 270 | 12 | 45 | 6 |
| Food-bar, Pemmician, carob-cocoa, Bear Valley | 1 bar | 440 | 16 | 68 | 12 |
| Food-bar, raspberry, fat free (Health Valley) | 1 bar | 140 | 3 | 33 | 0 |
| Pizza, frozen, (Lean Cuisine), Three Cheese | 5.5 oz | 330 | 23 | 38 | 10 |
| Protein Drink, Low Calorie, powder | 2 oz | 225 | 30 | 15 | 5 |
| Protein Drink, Medium Calorie | 4 oz | 470 | 40 | 64 | 6 |
| Protein Drink, High Calorie | 5 oz | 548 | 30 | 80 | 12 |
| Protein Nutrition Bar, Low Calorie | 1 bar | 225 | 30 | 15 | 5 |
| Protein Nutrition Bar, Medium Calorie | 1 bar | 470 | 40 | 64 | 6 |
| Protein Nutrition Bar, High Calorie | 1 bar | 548 | 30 | 80 | 12 |
| Power Bar | 1 bar | 230 | 10 | 45 | 2.5 |
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