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GFCF Diet Calcium Supplement

What is calcium and why might I need more?

Ordering information for GFCF Diet Calcium Supplement

Calcium is an essential mineral that your body needs every day. Calcium plays a number of important roles in the body and if deficient, can cause numerous health issues. First, calcium is the major constituent of bones and teeth. Over 98% of body calcium resides in those structures. In the rest of the body calcium supports heart function, circulation, nerve function and muscle tone.

If insufficient calcium results from a poor dietary intake of this nutrient, the body can "rob" calcium from the bones to make up the shortage. When this happens, low peak bone mass can result which is a low amount of bone mass present at maturity. Low peak bone mass can be a contributing factor to the development of a potentially crippling disease of weak, thin and fragile bones called osteoporosis. In excess of 25 million people in the United States have this disease which is a multifactorial disease, also affected by race, sex, heredity, body stature, diet, exercise level, and life style. Excess alcohol consumption and smoking are also considered risk factors in osteoporosis.

Building and maintaining good bone health through adequate calcium intake throughout life is linked to a reduced risk of osteoporosis by optimizing bone mass.
Calcium intake exceeding 200% of the recommended daily intake (2000 mg.) has no further known benefit.

AT WHAT AGE IS CALCIUM INTAKE IMPORTANT?

Very simply, at all ages. Calcium is important to infant development, childhood development when bones are growing, during childbearing and during adulthood to keep bones healthy and strong.

CAN'T I GET ENOUGH CALCIUM FROM MY DIET?

Infant formulas and some baby foods are rich in calcium as is mother's milk, so babies and infants probably get enough. Once off of those sources, getting enough calcium becomes more difficult. It is generally recognized by the National Academy of Sciences Institute of Medicine, that from ages four through adulthood, calcium Dietary Reference Intakes optimum for good health range from 800 mg. daily to 1200 mg. daily. To get that from the diet requires an individual to get two to three servings of dairy products per day plus several servings of protein, vegetables, grains and fruits. This is difficult for many people.

Many individuals are sensitive to dairy products, casein, lactose, or other dairy proteins. These individuals find it very challenging to obtain enough dietary calcium.

WHAT AFFECTS CALCIUM ABSORPTION FROM MY DIET?

Fiber-rich foods and plant foods containing phytic acid can negatively affect the absorption of calcium as can caffeine. Excess fat, salt and soft drinks also have a negative effect.

It is better to spread calcium intakes out over the day as opposed to taking it all at once. Studies show that when too much calcium is in the body at once, absorption is diminished.

Vitamin D increases the absorption of calcium so it is important to make sure your diet contains sufficient amounts of that nutrient. Vitamin D is stored in the body so it is not necessary to consume the vitamin D at the same time as the calcium, however many calcium supplements contain small amounts of vitamin D as a precautionary measure. Since milk and cereals are usually fortified with vitamin D and sunlight also contributes, older adults without sunlight exposure and with poor diets are most at risk to be deficient in vitamin D.

WHAT KIND OF CALCIUM SUPPLEMENT SHOULD I TAKE?

There are many excellent calcium supplements available on the market. Calcium Carbonate and Calcium Citrate are the most popular sources with calcium carbonate being by far the most abundant. Both calcium carbonate and calcium citrate are excellent sources and are well absorbed. The New England Journal of Medicine (1987) reported that these forms of calcium had similar absorption profiles to the calcium found in milk and these results have been confirmed in subsequent studies.

Calcium carbonate is best absorbed when taken with food. Individuals with the condition achlorhydria (missing stomach acid) seem to absorb calcium citrate better, though the difference is minimized when calcium carbonate is taken with food.

There is one form of calcium which has shown some advantages in absorption properties. The form is known as Calcium bis-glycinate chelate produced by Albion Laboratories Inc. of Clearfield, Utah. See a discussion of this form of calcium under Kirkman's Bio-Max calcium product later in this article.

WHAT OTHER QUALITY ISSUES DO I NEED TO BE CONCERNED ABOUT WHEN CHOOSING CALCIUM SUPPLEMENTS?

Poor quality calcium supplements may contain a higher lead content than is desirable. The United States Pharmacopoeia (USP) and the Food Chemicals Codex are considered standards for quality materials used in supplements and the lead tolerance in these publications is three parts per million (ppm), an acceptable level to the Food and Drug Administration. Most reputable companies have adopted these standards. It can also be pointed out that several high quality pharmaceutical grades of calcium are also available which have lead levels far below the 3 ppm accepted standard.

Another issue in quality calcium supplements is disintegration and dissolution standards of the dosage form. A product must dissolve in the body to do any good. Check with your manufacturer to insure that its calcium products meet USP standards.

Finally, look carefully at the label of the calcium supplement you are contemplating buying. The requirements for calcium intake are referring to elemental calcium. Your supplement should be supplying the total amount of the mineral calcium, not an amount of the calcium salt. For example, a supplement should be supplying 600 mg. of elemental calcium, not 600 mg. of calcium carbonate. If a supplement supplied 600 mg. of calcium carbonate, it would only be providing 216 mg. of elemental calcium. If in doubt, call the manufacturer. Calcium is too important to come up short.

CAN I TAKE TOO MUCH CALCIUM?

The National Institute of Health and the Journal of the American Medical Association seem to agree that calcium can be safely consumed up to 2000 mg. per day by most people.

The product may be administered by teaspoon or mixed with the beverage of your choice. Be careful in carbonated beverages! It will "fizz" a lot.

Ingredients: Calcium carbonate, magnesium citrate, magnesium oxide, distilled water, glycerine, propylene glycol, adipic acid, natural island punch flavor, xanthan gum, coconut flavor, microcrystalline cellulose, sodium carboxymethyl cellulose, sucralose, and potassium sorbate.

These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

You can get adequate amounts from your diet if you eat a lot of cooked greens (collards have most), molasses, sesame seeds, broccoli, and tofu (be sure to read package labels to make sure calcium was used in its preparation), as well as calcium-fortified soy milk, orange juice

Under Construction ***UNDER CONSTRUCTION***
Nondairy Foods with Calcium
Approximate calcium content

Acai Berries: These have a fantastic calcium content, that is, 260 mg per 100 gm of acai berry powder
Alfalfa Sprouts: A cup of raw Alfalfa sprouts has 11 mg of calcium
Almonds: One ounce of almonds (23 nuts) has 75 mg
Almond butter 1 tbsp. 43 mg. calcium
Amaranth 1 cup 298 mg. calcium
Apricots: Dried and dehydrated apricots contain around 70 mg of calcium in a single cup and raw apricots contain 20 mg of calcium
Apples: contain the highest amount of calcium in the form of juice A cup of unsweetened apple juice has 17 mg of calcium, where as raw apples with skin and without skin have a calcium content of 8 mg and 6 mg
Asparagus Half a cup of boiled asparagus has around 21 mg of calcium. Likewise in raw asparagus, 1 spear, the calcium content is 3 mg and half cup canned asparagus has 18 mg of calcium.
Avocado One cup of avocado has a calcium content of 18 mg
Baked beans
Bamboo Shoots (canned) The calcium content in 1 cup of canned bamboo is 11 mg
Banana There is 8 mg of calcium in a cup of banana. If the bananas are dehydrated, then the calcium content is 22 mg per cup
beans (green) Boiled 1 cup= 55 mg,
Black beans, boiled ½ cup 23 mg
and black-eyed peas
Beets (Canned): Beet is fairly good in calcium content. In a cup of beet, the calcium content is 44 mg
blackberries and raspberries
Blackstrap Molasses: One tablespoon has about 137 mg.
A single cup of blueberries, canned or frozen has around 13 mg of calcium
Bok choy
Brazil Nuts:Two ounces of Brazil nuts (12 nuts) have 90 mg
broccoli Two cups of boiled broccoli have 124 mg.
Broccoli (raw) : 160-180 mg in 1 cup
brussels sprouts
cabbage
Carrot Juice (fresh) 1 cup = 57 mg calcium
Cauliflower: Boiled half cup of cauliflower has 10 mg calcium
carrots A single cup of canned carrot juice has 57 mg of calcium. Raw carrot on the other hand contains 42 mg calcium in a single cup.
celery Two cups of raw celery have 81 mg.
cherries: Sour cherries which are canned have 26 mg calcium in one cup and frozen cherries contain 20 mg calcium in a cup. Likewise, a cup of sweet frozen cherries has 31 mg calcium
Chick Peas, canned ½ cup 38 mg
Collard Greens: A cup of boiled collard greens has 266 mg.
corn tortillas
Cranberry: 1 cup of whole raw cranberries has just 8 mg of calcium
cucumber: Peeled, Raw Cucumber: A single cup of peeled, raw cucumber contains 17 mg calcium
Eggplant: A single cup of pickled eggplant contains 34 mg calcium
eggs 55 mg in 1 medium-sized egg
figs (fresh) 2 medium 36 mg. calcium
Flax Seeds: Two tablespoons of flax seeds have 52 mg.
Garlic: A tea spoon of raw garlic has 5 mg calcium content
Ginger: calcium content of 16 mg per 100 gm
Grapes (green): Green grapes have a calcium content of 15 mg per cup.
Hummus ½ cup 62 mg
Kale : This is a type of cabbage which is most beneficial for health. half a cup of kale contains 90 to 100 mg of calcium
(One cup of boiled kale has 94 mg.)
Kelp: One cup of raw kelp has 136 mg.
Kidney beans, canned ½ cup 34 mg
Kiwifruit 1 medium 20 mg. calcium
lemon: A cup of canned or bottled lemon juice contains 27 mg of calcium
Lettuce-butterhead: A cup of raw, shredded lettuce contains 19 mg of calcium
Lima beans, baby, boiled ½ cup 25 mg
Molasses, blackstrap 1 tbsp. 172 mg calcium
Mushrooms (canned): One can of mushroom has 14 mg of calcium
Navy beans, canned ½ cup 61 mg
Okra Okra is not very rich in calcium, though it has a fair amount of calcium. Half cup of okra contains around 70 mg of calcium
Onions: One cup of of chopped and raw onions contains around 40 mg of calcium
Oranges: One medium orange has 52 mg One large raw orange has a calcium content of 74 mg
Orange juice 8 oz. 22
Orange juice (calcium fortified) 8 oz. 300
Papaya, fresh: One medium papaya has 73 mg.
peanut butter
Peas: a cup of boiled peas contains 34 mg of calcium
Pinto beans, canned ½ cup 51 mg calcium
Pineapple: Canned, unsweetened, pineapple juice has 33 mg calcium in a single cup
pomegranate A single raw pomegranate has 5 mg calcium
Potatoes A cup of raw and baked peeled potatoes contains 26 mg of calcium
raisins
Raspberries, fresh 1 cup 27 mg calcium
white rice 1 cup 52 mg. calcium
Rhubarb
salmon Three ounces of canned salmon with bones has 180 mg calcium
, lean pork loin, tofu
Sardines Three ounces of canned sardines has 330 mg calcium
Sesame Seeds: Sesame seeds, whole, dried 1 tbsp. 88 mg calcium
Sesame butter, roasted (tahini) 1 tbsp. 64 mg calcium
Soybean curd (tofu): 145-155 mg in 4 oz•
Soybean nuts, roasted ½ oz. 20 mg
Soymilk, calcium-fortified: 1 cup Calcium (mg): 300
Spinach: One cup uncooked 300 mg of calcium. A cup of boiled spinach has 245 mg.
Strawberries: This yummy red fruit has a calcium content between 25 mg to 35 mg in any form - canned, frozen or raw
summer squash
Tofu, firm uncooked** ½ cup 258 mg calcium
Tofu, regular uncooked** ½ cup 130 mg calcium
tomatoes, canned In a canned paste of tomatoes, without salt, you would find around 94 mg of calcium.
Tomato (green) 1 cup 23 mg of calcium.
Tuna, light, canned in water 3 oz. 10 mg calcium
Turnip greens One-half cup cooked turnip greens has 100 mg calcium
potatoes, all types including sweet potatoes
Watermelon: A single cup of diced, raw watermelon has 11mg of calcium

White beans a cup of white beans has around 50 mg of calcium.

Calcium-fortified Foods
calcium-fortified juice teff, quinoa

· Calcium-fortified orange juice
Calcium-fortified soy milk
SunnyD with Calcium (most SunnyD products don't have calcium,
so look for the one that does if your child needs extra calcium in
his diet)

Vitamin D is needed to absorb the calcium properly

List of Food Calcium content
USDA National Nutrient Database
http://www.nal.usda.gov/fnic/foodcomp/Data/SR17/wtrank/sr17a301.pdf

NDB_No Description Weight (g) Common Measure

Content per

Measure

USDA National Nutrient Database for Standard Reference, Release 17

) Content of Selected Calcium, Ca ( mg Foods per Common Measure, sorted alphabetically

Alfalfa seeds, sprouted, raw 1 cup = 11 mg
Apple juice, canned or bottled, unsweetened, without added ascorbic acid 1 cup =17 mg
Apples, dried, sulfured, uncooked 5 rings = 4 mg
Apples, raw, with skin 1 apple = 8 mg
Apples, raw, without skin 1 cup 6
Applesauce, canned, sweetened, without salt 1 cup = 10
Applesauce, canned, unsweetened, without added ascorbic acid 244 1 cup 7
Apricot nectar, canned, with added ascorbic acid 251 1 cup 18
Apricots, canned, heavy syrup pack, with skin, solids and liquids 258 1 cup 23
Apricots, canned, juice pack, with skin, solids and liquids 244 1 cup 29
Apricots, dried, sulfured, uncooked 35 10 halves 19
Apricots, raw 35 1 apricot 5
Artichokes, (globe or french), cooked, boiled, drained, without salt 168 1 cup 76
Artichokes, (globe or french), cooked, boiled, drained, without salt 120 1 medium 54
Asparagus, canned, drained solids 72 4 spears 12
Asparagus, cooked, boiled, drained 60 4 spears 14
Asparagus, frozen, cooked, boiled, drained, without salt 180 1 cup 32
Asparagus, frozen, cooked, boiled, drained, without salt 60 4 spears 11
Avocados, raw, California 28.35 1 oz 4
Avocados, raw, Florida 28.35 1 oz 3
Baking chocolate, unsweetened, liquid 28.35 1 oz 15
Baking chocolate, unsweetened, squares 28.35 1 square 29
Bamboo shoots, canned, drained solids 131 1 cup 10
Bananas, raw 118 1 banana 6
Bananas, raw 150 1 cup 8
Beans, baked, canned, plain or vegetarian 254 1 cup 86
Beans, baked, canned, with franks 259 1 cup 124
Beans, baked, canned, with pork and sweet sauce 253 1 cup 154
Beans, baked, canned, with pork and tomato sauce 253 1 cup 142
Beans, black, mature seeds, cooked, boiled, without salt 172 1 cup 46
Beans, great northern, mature seeds, cooked, boiled, without salt 177 1 cup 120
Beans, kidney, red, mature seeds, canned 256 1 cup 61
Beans, kidney, red, mature seeds, cooked, boiled, without salt 177 1 cup 50
Beans, navy, mature seeds, cooked, boiled, without salt 182 1 cup 126
Beans, pinto, mature seeds, cooked, boiled, without salt 171 1 cup 79
Beans, snap, green, canned, regular pack, drained solids 135 1 cup 35
Beans, snap, green, cooked, boiled, drained, without salt 125 1 cup 55
Beans, snap, green, frozen, cooked, boiled, drained without salt 135 1 cup 66
Beans, snap, yellow, canned, regular pack, drained solids 135 1 cup 35
Beans, snap, yellow, cooked, boiled, drained, without salt 125 1 cup 58
Beans, snap, yellow, frozen, cooked, boiled, drained, without salt 135 1 cup 66
Beans, white, mature seeds, canned 262 1 cup 191
Beef, chuck, blade roast, separable lean and fat, trimmed to 1/4" fat, all
grades, cooked, braised 3 oz 11
Beef, chuck, blade roast, separable lean only, trimmed to 1/4" fat, all
grades, cooked, braised 3 oz 11
Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled 3 oz 26
Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled 3 oz 20
Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled 3 oz 15
Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/4"fat, all grades,
cooked, roasted 3 oz 9
Beef, rib, whole (ribs 6-12), separable lean only, trimmed to 1/4" fat,all grades,
cooked, roasted 3 oz 9
Beef, round, bottom round, separable lean and fat, trimmed to 1/8" fat,all grades,
cooked, braised 3 oz 7
Beef, round, bottom round, separable lean only, trimmed to 1/8" fat, all grades,
cooked, braised 3 oz 6
Beef, round, eye of round, separable lean and fat, trimmed to 1/8" fat, all grades,
cooked, roasted 3 oz 6
Beef, round, eye of round, separable lean only, trimmed to 1/8" fat, all grades, cooked,
roasted 3 oz 5
Beef, top sirloin, separable lean and fat, trimmed to 1/8" fat, all grades,cooked, broiled
3 oz 17
Beef, top sirloin, separable lean only, trimmed to 1/8" fat, all grades,cooked, broiled
3 oz 16
Beef, variety meats and by-products, liver, cooked, pan-fried 3 oz 5
Beets, cooked, boiled, drained 1 beet 8
Beets, cooked, boiled, drained 1 cup 27
Blackberries, raw 1 cup 42
Blueberries, frozen, sweetened 1 cup 14
Blueberries, raw 1 cup 9
Broccoli, cooked, boiled, drained, without salt 156 1 cup 62
Broccoli, cooked, boiled, drained, without salt 37 1 spear 15
Broccoli, flower clusters, raw 11 1 floweret 5 Broccoli, frozen, chopped, cooked,
boiled, drained, without salt 1 cup 61
Broccoli, raw 1 spear 15
Broccoli, raw 1 cup 41
Brussels sprouts, cooked, boiled, drained, without salt 1 cup 56
Brussels sprouts, frozen, cooked, boiled, drained, without salt 1 cup 40
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 1 cup 158
Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt 1 cup 38
Cabbage, cooked, boiled, drained, without salt 1 cup 47
Cabbage, raw 1 cup 33
Cabbage, red, raw 1 cup 32
Cabbage, savoy, raw 1 cup 25
Carrot juice, canned 1 cup 57
Carrots, baby, raw 1 medium 3
Carrots, canned, regular pack, drained solids 1 cup 37
Carrots, cooked, boiled, drained, without salt 1 cup 47
Carrots, frozen, cooked, boiled, drained, without salt 1 cup 51
Carrots, raw 1 cup 36
Carrots, raw 1 carrot 24
Cauliflower, cooked, boiled, drained, without salt 1 cup 20
Cauliflower, cooked, boiled, drained, without salt 3 flowerets 9
Cauliflower, frozen, cooked, boiled, drained, without salt 1 cup 31
Cauliflower, raw 1 floweret 3
Cauliflower, raw 1 cup 22
Celery, cooked, boiled, drained, without salt 1 stalk 16
Celery, cooked, boiled, drained, without salt 1 cup 63
Celery, raw 1 stalk 16

Cherries, sweet, raw 68 10 cherries 9
Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter 140 1/2 breast 28

05064 Chicken, broilers or fryers, breast, meat only, cooked, roasted 86 1/2 breast 13

05073 Chicken, broilers or fryers, drumstick, meat only, cooked, roasted 44 1 drumstick 5

05022 Chicken, broilers or fryers, giblets, cooked, simmered 145 1 cup 20

05090 Chicken, broilers or fryers, neck, meat only, cooked, simmered 18 1 neck 8

05092

05098 Chicken, broilers or fryers, thigh, meat only, cooked, roasted 52 1 thigh 6

05101

05028 Chicken, liver, all classes, cooked, simmered 19.6 1 liver 2

05126 Chicken, stewing, meat only, cooked, stewed 140 1 cup 18

16058 Chickpeas (garbanzo beans, bengal gram), mature seeds, canned 240 1 cup 77

16057 Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked,

boiled, without salt

164 1 cup 80

11156 Chives, raw 3 1 tbsp 3

14181 Chocolate syrup 18.75 1 tbsp 3

11159 Coleslaw, home-prepared 120 1 cup 54

11162 Collards, cooked, boiled, drained, without salt 190 1 cup 266

11164 Collards, frozen, chopped, cooked, boiled, drained, without salt 170 1 cup 357

18151 Cookies, brownies, commercially prepared 56 1 brownie 16

Page 8 of 26

11901 Corn, sweet, white, cooked, boiled, drained, without salt 77 1 ear 2

11174 Corn, sweet, yellow, canned, cream style, regular pack 256 1 cup 8

11176 Corn, sweet, yellow, canned, vacuum pack, regular pack 210 1 cup 11

11168 Corn, sweet, yellow, cooked, boiled, drained, without salt 77 1 ear 2

11179 Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained,

without salt

164 1 cup 5

11181 Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained,

without salt

63 1 ear 2

20022 Cornmeal, degermed, enriched, yellow 138 1 cup 7

20025 Cornmeal, self-rising, degermed, enriched, yellow 138 1 cup 483

20020 Cornmeal, whole-grain, yellow 122 1 cup 7

20027 Cornstarch 8.064 1 tbsp 0

11192 Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained,

without salt

165 1 cup 211

11196 Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained,

without salt

170 1 cup 39

16064 Cowpeas, common (blackeyes, crowder, southern), mature seeds,

canned, plain

240 1 cup 48

16063 Cowpeas, common (blackeyes, crowder, southern), mature seeds,

cooked, boiled, without salt

172 1 cup 41

18214

14242 Cranberry juice cocktail, bottled 253 8 fl oz 8

09081 Cranberry sauce, canned, sweetened 57 1 slice 2

15137 Crustaceans, crab, alaska king, cooked, moist heat 85 3 oz 50

15138 Crustaceans, crab, alaska king, imitation, made from surimi 85 3 oz 11

15141 Crustaceans, crab, blue, canned 135 1 cup 136

15140 Crustaceans, crab, blue, cooked, moist heat 85 3 oz 88

15142 Crustaceans, crab, blue, crab cakes 60 1 cake 63

15148 Crustaceans, lobster, northern, cooked, moist heat 85 3 oz 52

15152 Crustaceans, shrimp, mixed species, canned 85.05 3 oz 50

15150 Crustaceans, shrimp, mixed species, cooked, breaded and fried 45 6 large 30

15150 Crustaceans, shrimp, mixed species, cooked, breaded and fried 85 3 oz 57

11206 Cucumber, peeled, raw 119 1 cup 17

11206 Cucumber, peeled, raw 280 1 large 39

11205 Cucumber, with peel, raw 301 1 large 48

11205 Cucumber, with peel, raw 104 1 cup 17

11208 Dandelion greens, cooked, boiled, drained, without salt 105 1 cup 147

09087 Dates, deglet noor 178 1 cup 69

09087 Dates, deglet noor 41.5 5 dates 16

02045 Dill weed, fresh 1 5 sprigs 2

05142 Duck, domesticated, meat only, cooked, roasted 221 1/2 duck 27

01124 Egg, white, raw, fresh 33.4 1 large 2

01128 Egg, whole, cooked, fried 46 1 large 27

01129 Egg, whole, cooked, hard-boiled 50 1 large 25

01131 Egg, whole, cooked, poached 50 1 large 27

01132 Egg, whole, cooked, scrambled 61 1 large 43

01123 Egg, whole, raw, fresh 44 1 medium 23

01123 Egg, whole, raw, fresh 50 1 large 27

01123 Egg, whole, raw, fresh 58 1 extra large 31

01125 Egg, yolk, raw, fresh 16.6 1 large 21

11210 Eggplant, cooked, boiled, drained, without salt 99 1 cup 6

11213 Endive, raw 50 1 cup 26

109094 Figs, dried, uncooked 38 2 figs 62

15017 Fish, cod, Atlantic, canned, solids and liquid 85 3 oz 18

15192 Fish, cod, Pacific, cooked, dry heat 85 3 oz 8

15027

15029 Fish, flatfish (flounder and sole species), cooked, dry heat 127 1 fillet 23

15029 Fish, flatfish (flounder and sole species), cooked, dry heat 85 3 oz 15

15034 Fish, haddock, cooked, dry heat 85 3 oz 36

15034 Fish, haddock, cooked, dry heat 150 1 fillet 63

15037 Fish, halibut, Atlantic and Pacific, cooked, dry heat 159 1/2 fillet 95

15037 Fish, halibut, Atlantic and Pacific, cooked, dry heat 85 3 oz 51

15041 Fish, herring, Atlantic, pickled 85.05 3 oz 65

15058 Fish, ocean perch, Atlantic, cooked, dry heat 50 1 fillet 69

15058 Fish, ocean perch, Atlantic, cooked, dry heat 85 3 oz 116

15067 Fish, pollock, walleye, cooked, dry heat 60 1 fillet 4

15067 Fish, pollock, walleye, cooked, dry heat 85 3 oz 5

15071 Fish, rockfish, Pacific, mixed species, cooked, dry heat 149 1 fillet 18

15071 Fish, rockfish, Pacific, mixed species, cooked, dry heat 85 3 oz 10

15232 Fish, roughy, orange, cooked, dry heat 85 3 oz 32

15077 Fish, salmon, chinook, smoked 85.05 3 oz 9

15084 Fish, salmon, pink, canned, solids with bone and liquid 85 3 oz 181

15086 Fish, salmon, sockeye, cooked, dry heat 155 1/2 fillet 11

15086 Fish, salmon, sockeye, cooked, dry heat 85 3 oz 6

15088 Fish, sardine, Atlantic, canned in oil, drained solids with bone 85.05 3 oz 325

15111 Fish, swordfish, cooked, dry heat 85 3 oz 5cally

15111 Fish, swordfish, cooked, dry heat 106 1 piece 6

15241 Fish, trout, rainbow, farmed, cooked, dry heat 85 3 oz 73

15128 Fish, tuna salad 205 1 cup 35

15121 Fish, tuna, light, canned in water, drained solids 85 3 oz 9

15126 Fish, tuna, white, canned in water, drained solids 85 3 oz 12

15221 Fish, tuna, yellowfin, fresh, cooked, dry heat 85 3 oz 18

09189 Fruit, mixed, (peach and cherry-sweet and -sour and raspberry and

grape and boysenberry), frozen, sweetened

250 1 cup 18

11215 Garlic, raw 3 1 clove 5

191

14277 Grape drink, canned 250 8 fl oz 5

09135 Grape juice, canned or bottled, unsweetened, without added vitamin C 253 1 cup 23

09137 Grape juice, frozen concentrate, sweetened, diluted with 3 volume

water, with added vitamin C

250 1 cup 10

09136 Grape juice, frozen concentrate, sweetened, undiluted, with added

vitamin C

216 6-fl-oz can 28

09404 Grapefruit juice, pink, raw 247 1 cup 22

09124 Grapefruit juice, white, canned, sweetened 250 1 cup 20

09123 Grapefruit juice, white, canned, unsweetened 247 1 cup 17

09126 Grapefruit juice, white, frozen concentrate, unsweetened, diluted with

3 volume water

247 1 cup 20

09125 Grapefruit juice, white, frozen concentrate, unsweetened, undiluted 207 6-fl-oz can 56

09128 Grapefruit juice, white, raw 247 1 cup 22

09112 Grapefruit, raw, pink and red, all areas 123 1/2 grapefruit 27

09116 Grapefruit, raw, white, all areas 118 1/2 grapefruit 14

09121 Grapefruit, sections, canned, light syrup pack, solids and liquids 254 1 cup 36

09132 Grapes, red or green (european type varieties, such as, Thompson

seedless), raw

160 1 cup 16

09132 Grapes, red or green (european type varieties, such as, Thompson

seedless), raw

50 10 grapes 5

02055 Horseradish, prepared 5 1 tsp 3

16158 Hummus, commercial 14 1 tbsp 5

1927

19297 Jams and preserves 20 1 tbsp 4

19300 Jellies 19 1 tbsp 1

1122

11234 Kale, cooked, boiled, drained, without salt 130 1 cup 94

11236 Kale, frozen, cooked, boiled, drained, without salt 130 1 cup 179

18505

09148 Kiwi fruit, (chinese gooseberries), fresh, raw 76 1 medium 26

11242 Kohlrabi, cooked, boiled, drained, without salt 165 1 cup 41

17012 Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat,

trimmed to 1/4" fat, choice, cooked, roasted

85 3 oz 9

17014 Lamb, domestic, leg, whole (shank and sirloin), separable lean only,

trimmed to 1/4" fat, choice, cooked, roasted

85 3 oz 7

17024 Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat,

choice, cooked, broiled

85 3 oz 17

17027 Lamb, domestic, loin, separable lean only, trimmed to 1/4" fat, choice,

cooked, broiled

85 3 oz 16

17031 Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat,

choice, cooked, roasted

85 3 oz 19

17034 Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice,

cooked, roasted

85 3 oz 18

17044 Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/4"

fat, choice, cooked, braised

85 3 oz 21

17048 Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4"

fat, choice, cooked, braised

85 3 oz 22

04002 Lard 12.8 1 tbsp 0

18369 Leavening agents, baking powder, double-acting, sodium aluminum

sulfate

4.6 1 tsp 270

18370 Leavening agents, baking powder, double-acting, straight phosphate 4.6 1 tsp 339

18371 Leavening agents, baking powder, low-sodium 5 1 tsp 217

18372 Leavening agents, baking soda 4.6 1 tsp 0

18373 Leavening agents, cream of tartar 3 1 tsp 0

18375 Leavening agents, yeast, baker's, active dry 4 1 tsp 3

18375 Leavening agents, yeast, baker's, active dry 7 1 pkg 4

18374 Leavening agents, yeast, baker's, compressed 17 1 cake 3

11247 Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without

salt

104 1 cup 31

09153 Lemon juice, canned or bottled 15.2 1 tbsp 2

09153 Lemon juice, canned or bottled 244 1 cup 27

09152 Lemon juice, raw 47 juice of 1 lemon 3

14293 Lemonade, frozen concentrate, white, prepared with water 248 8 fl oz 10

14290 Lemonade, low calorie, with aspartame, powder, prepared with water 237 8 fl oz 52

14297 Lemonade-flavor drink, powder, prepared with water 266 8 fl oz 29

09150 Lemons, raw, without peel 58 1 lemon 15

16070 Lentils, mature seeds, cooked, boiled, without salt 198 1 cup 38

11250 Lettuce, butterhead (includes boston and bibb types), raw 7.5 1 medium leaf 3

11250 Lettuce, butterhead (includes boston and bibb types), raw 163 1 head 57

11251 Lettuce, cos or romaine, raw 10 1 leaf 3

11251 Lettuce, cos or romaine, raw 56 1 cup 18

11253 Lettuce, green leaf, raw 10 1 leaf 4

11253 Lettuce, green leaf, raw 56 1 cup 20

11252 Lettuce, iceberg (includes crisphead types), raw 8 1 medium 1

11252 Lettuce, iceberg (includes crisphead types), raw 539 1 head 97

11252 Lettuce, iceberg (includes crisphead types), raw 55 1 cup 10

11040 Lima beans, immature seeds, frozen, baby, cooked, boiled, drained,

without salt

180 1 cup 50

11038 Lima beans, immature seeds, frozen, fordhook, cooked, boiled,

drained, without salt

170 1 cup 51

16073 Lima beans, large, mature seeds, canned 241 1 cup 51

16072 Lima beans, large, mature seeds, cooked, boiled, without salt 188 1 cup 32

09161 Lime juice, canned or bottled, unsweetened 15.4 1 tbsp 2

09161 Lime juice, canned or bottled, unsweetened 246 1 cup 30

09160 Lime juice, raw 38 juice of 1 lime 5

09176 Mangos, raw 165 1 cup 17

09176 Mangos, raw 207 1 mango 21

09181 Melons, cantaloupe, raw 69 1/8 melon 6

09181 Melons, cantaloupe, raw 160 1 cup 14

09184 Melons, honeydew, raw 170 1 cup 10

09184 Melons, honeydew, raw 160 1/8 melon 10

19305 Molasses, blackstrap 20 1 tbsp 172

15160 Mollusks, clam, mixed species, canned, drained solids 85 3 oz 78

15157 Mollusks, clam, mixed species, raw 85 3 oz 39

15168 Mollusks, oyster, eastern, cooked, breaded and fried 85 3 oz 53

15167 Mollusks, oyster, eastern, wild, raw 84 6 medium 38

15173 Mollusks, scallop, mixed species, cooked, breaded and fried 93 6 large 39

11264 Mushrooms, canned, drained solids 156 1 cup 17

11261 Mushrooms, cooked, boiled, drained, without salt 156 1 cup 9

11260 Mushrooms, raw 70 1 cup 2

11269 Mushrooms, shiitake, cooked, without salt 145 1 cup 4

11268 Mushrooms, shiitake, dried 3.6 1 mushroom 0

11271 Mustard greens, cooked, boiled, drained, without salt 140 1 cup 104

02046 Mustard, prepared, yellow 5 1 tsp or 1 packet 4

09191 Nectarines, raw 136 1 nectarine 8

12061 Nuts, almonds 28.35 1 oz (24 nuts) 70

12078 Nuts, brazilnuts, dried, unblanched 28.35 1 oz (6-8 nuts) 45

12585 Nuts, cashew nuts, dry roasted, with salt added 28.35 1 oz 13

12586 Nuts, cashew nuts, oil roasted, with salt added 28.35 1 oz (18 nuts) 12

12167 Nuts, chestnuts, european, roasted 143 1 cup 41

12179 Nuts, coconut meat, dried (desiccated), sweetened, shredded 93 1 cup 14

12104 Nuts, coconut meat, raw 45 1 piece 6

12120 Nuts, hazelnuts or filberts 28.35 1 oz 32

12632 Nuts, macadamia nuts, dry roasted, with salt added 28.35 1 oz (10-12 nuts) 20

12635 Nuts, mixed nuts, dry roasted, with peanuts, with salt added 28.35 1 oz 20

12637 Nuts, mixed nuts, oil roasted, with peanuts, with salt added 28.35 1 oz 31

12142 Nuts, pecans 28.35 1 oz (20 halves) 20

12147 Nuts, pine nuts, dried 8.6 1 tbsp 1

12147 Nuts, pine nuts, dried 28.35 1 oz 5

12652 Nuts, pistachio nuts, dry roasted, with salt added 28.35 1 oz (47 nuts) 31

12155 Nuts, walnuts, english 28.35 1 oz (14 halves) 28

04053 Oil, olive, salad or cooking 13.5 1 tbsp 0

04042 Oil, peanut, salad or cooking 13.5 1 tbsp 0

04058 Oil, sesame, salad or cooking 13.6 1 tbsp 0

04034 Oil, soybean, salad or cooking, (hydrogenated) 13.6 1 tbsp 0

04543 Oil, soybean, salad or cooking, (hydrogenated) and cottonseed 13.6 1 tbsp 0

04511 Oil, vegetable safflower, salad or cooking, oleic, over 70% (primary

safflower oil of commerce)

13.6 1 tbsp 0

04518 Oil, vegetable, corn, industrial and retail, all purpose salad or cooking 13.6 1 tbsp 0

04506 Oil, vegetable, sunflower, linoleic, (approx. 65%) 13.6 1 tbsp 0

11279 Okra, cooked, boiled, drained, without salt 160 1 cup 123

11281 Okra, frozen, cooked, boiled, drained, without salt 184 1 cup 177

09193 Olives, ripe, canned (small-extra large) 22 5 large 19

11296

11283 Onions, cooked, boiled, drained, without salt 210 1 cup 46

11283 Onions, cooked, boiled, drained, without salt 94 1 medium 21

11284

11282 Onions, raw 110 1 whole 24

11282 Onions, raw 14 1 slice 3

11282 Onions, raw 160 1 cup 35

11291 Onions, spring or scallions (includes tops and bulb), raw 100 1 cup 72

11291 Onions, spring or scallions (includes tops and bulb), raw 15 1 whole 11

09207 Orange juice, canned, unsweetened 249 1 cup 20

09209 Orange juice, chilled, includes from concentrate 249 1 cup 25

09215 Orange juice, frozen concentrate, unsweetened, diluted with 3 volume

water

249 1 cup 22

09214 Orange juice, frozen concentrate, unsweetened, undiluted 213 6-fl-oz can 68

09206 Orange juice, raw 86 juice from 1 orange 9

09206 Orange juice, raw 248 1 cup 27

09200 Oranges, raw, all commercial varieties 180 1 cup 72

09200 Oranges, raw, all commercial varieties 131 1 orange 52

18288

09226 Papayas, raw 140 1 cup 34

09226 Papayas, raw 304 1 papaya 73

11297 Parsley, raw 10 10 sprigs 14

11299 Parsnips, cooked, boiled, drained, without salt 156 1 cup 58

09241 Peaches, canned, heavy syrup pack, solids and liquids 262 1 cup 8

09241 Peaches, canned, heavy syrup pack, solids and liquids 98 1 half 3

09238 Peaches, canned, juice pack, solids and liquids 98 1 half 6

09238 Peaches, canned, juice pack, solids and liquids 248 1 cup 15

09246 Peaches, dried, sulfured, uncooked 39 3 halves 11

09250 Peaches, frozen, sliced, sweetened 250 1 cup 8

09236 Peaches, raw 170 1 cup 10

09236 Peaches, raw 98 1 peach 6

16097 Peanut butter, chunk style, with salt 16 1 tbsp 7

16098 Peanut butter, smooth style, with salt 16 1 tbsp 7

16090 Peanuts, all types, dry-roasted, with salt 28.35 1 oz (approx 28) 15

16390 Peanuts, all types, dry-roasted, without salt 28.35 1 oz (approx 28) 15

16089 Peanuts, all types, oil-roasted, with salt 28.35 1 oz 17

09340 Pears, asian, raw 122 1 pear 5

09340 Pears, asian, raw 275 1 pear 11

09257 Pears, canned, heavy syrup pack, solids and liquids 266 1 cup 13

09257 Pears, canned, heavy syrup pack, solids and liquids 76 1 half 4

09254 Pears, canned, juice pack, solids and liquids 248 1 cup 22

09254 Pears, canned, juice pack, solids and liquids 76 1 half 7

09252 Pears, raw 166 1 pear 15

11301 Peas, edible-podded, cooked, boiled, drained, without salt 160 1 cup 67

11303 Peas, edible-podded, frozen, cooked, boiled, drained, without salt 160 1 cup 94

11308 Peas, green, canned, regular pack, drained solids 170 1 cup 34

11313 Peas, green, frozen, cooked, boiled, drained, without salt 160 1 cup 38

16086 Peas, split, mature seeds, cooked, boiled, without salt 196 1 cup 27

11670 Peppers, hot chili, green, raw 45 1 pepper 8

11819 Peppers, hot chili, red, raw 45 1 pepper 6

11632 Peppers, jalapeno, canned, solids and liquids 26 1/4 cup 6

11334 Peppers, sweet, green, cooked, boiled, drained, without salt 136 1 cup 12

11333 Peppers, sweet, green, raw 149 1 cup 15

11333 Peppers, sweet, green, raw 10 1 ring 1

11333 Peppers, sweet, green, raw 119 1 pepper 12

11823 Peppers, sweet, red, cooked, boiled, drained, without salt 136 1 cup 12

11821 Peppers, sweet, red, raw 119 1 pepper 8

11821 Peppers, sweet, red, raw 149 1 cup 10

11945 Pickle relish, sweet 15 1 tbsp 0

11937 Pickles, cucumber, dill 65 1 pickle 6

11943 Pimento, canned 12 1 tbsp 1

14334 Pineapple and grapefruit juice drink, canned 250 8 fl oz 18

14341 Pineapple and orange juice drink, canned 250 8 fl oz 13

09273 Pineapple juice, canned, unsweetened, without added ascorbic acid 250 1 cup 43

09270 Pineapple, canned, heavy syrup pack, solids and liquids 49 1 slice 7

09270 Pineapple, canned, heavy syrup pack, solids and liquids 254 1 cup 36

09268 Pineapple, canned, juice pack, solids and liquids 47 1 slice 7

09268 Pineapple, canned, juice pack, solids and liquids 249 1 cup 35

09266 Pineapple, raw, all varieties 155 1 cup 20

09278 Plantains, cooked 154 1 cup 3

09277 Plantains, raw 179 1 medium 5

09284 Plums, canned, purple, heavy syrup pack, solids and liquids 258 1 cup 23

09284 Plums, canned, purple, heavy syrup pack, solids and liquids 46 1 plum 4

09282 Plums, canned, purple, juice pack, solids and liquids 46 1 plum 5

09282 Plums, canned, purple, juice pack, solids and liquids 252 1 cup 25

09292 Plums, dried (prunes), stewed, without added sugar 248 1 cup 47

09291 Plums, dried (prunes), uncooked 42 5 prunes 18

09279 Plums, raw 66 1 plum 4

10124 Pork, cured, bacon, cooked, broiled, pan-fried or roasted 19 3 medium slices 2

10131 Pork, cured, canadian-style bacon, grilled 46.5 2 slices 5

10185 Pork, cured, ham, extra lean and regular, canned, roasted 85 3 oz 6

10151 Pork, cured, ham, whole, separable lean and fat, roasted 85 3 oz 6

10153 Pork, cured, ham, whole, separable lean only, roasted 85 3 oz 6

10193 Pork, fresh, backribs, separable lean and fat, cooked, roasted 85 3 oz 38

10009 Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted 85 3 oz 12

10011 Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted 85 3 oz 6

10038 Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat,

cooked, broiled

85 3 oz 28

10179 Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat,

cooked, pan-fried

85 3 oz 23

10042 Pork, fresh, loin, center loin (chops), bone-in, separable lean only,

cooked, broiled

85 3 oz 26

10176 Pork, fresh, loin, center loin (chops), bone-in, separable lean only,

cooked, pan-fried

85 3 oz 20

) C

10047 Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat,

cooked, roasted

85 3 oz 24

10051 Pork, fresh, loin, center rib (roasts), bone-in, separable lean only,

cooked, roasted

85 3 oz 22

10205 Pork, fresh, loin, country-style ribs, separable lean and fat, cooked,

braised

85 3 oz 25

10075 Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked,

braised

85 3 oz 15

10078 Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised 85 3 oz 7

10089 Pork, fresh, spareribs, separable lean and fat, cooked, braised 85 3 oz 40

11414 Potato salad, home-prepared 250 1 cup 48

11674 Potato, baked, flesh and skin, without salt 202 1 potato 30

11385

11373

11363 Potatoes, baked, flesh, without salt 156 1 potato 8

11364 Potatoes, baked, skin, without salt 58 1 skin 20

11365 Potatoes, boiled, cooked in skin, flesh, without salt 136 1 potato 7

11367 Potatoes, boiled, cooked without skin, flesh, without salt 156 1 cup 12

11367 Potatoes, boiled, cooked without skin, flesh, without salt 135 1 potato 11

11403 Potatoes, french fried, frozen, home-prepared, heated in oven, without

salt

50 10 strips 4

11391 Potatoes, hashed brown, frozen, plain, prepared 29 1 patty 4

11370 Potatoes, hashed brown, home-prepared 156 1 cup 22

11379 Potatoes, mashed, dehydrated, prepared from flakes without milk,

whole milk and butter added

210 1 cup 61

11657 Potatoes, mashed, home-prepared, whole milk added 210 1 cup 46

11371 Potatoes, mashed, home-prepared, whole milk and margarine added 210 1 cup 42

11387 Potatoes, scalloped, dry mix, prepared with water, whole milk and

butter

245 1 cup 88

11372 Potatoes, scalloped, home-prepared with butter 245 1 cup 140

05306 Poultry food products, ground turkey, cooked 82 1 patty 21

09294 Prune juice, canned 256 1 cup 31

11424 Pumpkin, canned, without salt 245 1 cup 64

11423 Pumpkin, cooked, boiled, drained, without salt 245 1 cup 37

11429 Radishes, raw 4.5 1 radish 1

09298 Raisins, seedless 14 1 packet 7

09298 Raisins, seedless 145 1 cup 73

09306 Raspberries, frozen, red, sweetened 250 1 cup 38

09302 Raspberries, raw 123 1 cup 31

16103 Refried beans, canned (includes USDA commodity) 252 1 cup 88

09310 Rhubarb, frozen, cooked, with sugar 240 1 cup 348

14342 Rice beverage, RICE DREAM, canned 245 1 cup 20

20037 Rice, brown, long-grain, cooked 195 1 cup 20

20047 Rice, white, long-grain, parboiled, enriched, cooked 175 1 cup 33

20046 Rice, white, long-grain, parboiled, enriched, dry 185 1 cup 111

20049 Rice, white, long-grain, precooked or instant, enriched, prepared 165 1 cup 13

20045 Rice, white, long-grain, regular, cooked 158 1 cup 16

20044 Rice, white, long-grain, regular, raw, enriched 185 1 cup 52

1834

11436 Rutabagas, cooked, boiled, drained, without salt 170 1 cup 82

02047 Salt, table 6 1 tsp 1

11439 Sauerkraut, canned, solids and liquids 236 1 cup 71

11445 Seaweed, kelp, raw 10 2 tbsp 17

11667 Seaweed, spirulina, dried 0.93 1 tbsp 1

12516 Seeds, pumpkin and squash seed kernels, roasted, with salt added 28.35 1 oz (142 seeds) 12

12166 Seeds, sesame butter, tahini, from roasted and toasted kernels (most

common type)

15 1 tbsp 64

12201 Seeds, sesame seed kernels, dried (decorticated) 8 1 tbsp 10

12537 Seeds, sunflower seed kernels, dry roasted, with salt added 28.35 1 oz 20

12537 Seeds, sunflower seed kernels, dry roasted, with salt added 32 1/4 cup 22

111677 Shallots, raw 10 1 tbsp 4

04031 Shortening, household, soybean (hydrogenated)-cottonseed

(hydrogenated)

12.8 1 tbsp 0

19CHECK GFCF CEREALS< CHIPS, TOSTITOS
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

19056 Snacks, tortilla chips, plain 28.35 1 oz 44

19062 Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds 146 1 cup 159

19061 Snacks, trail mix, tropical 140 1 cup 80

06007 Soup, bean with ham, canned, chunky, ready-to-serve, commercial 243 1 cup 78

06404 Soup, bean with pork, canned, prepared with equal volume water,

commercial

253 1 cup 81

06075 Soup, beef broth or bouillon, powder, dry 6 1 packet 4

Page 22 of 26

06432 Soup, beef broth, bouillon, consomme, prepared with equal volume

water, commercial

241 1 cup 10

06409 Soup, beef noodle, canned, prepared with equal volume water,

commercial

244 1 cup 15

06018 Soup, chicken noodle, canned, chunky, ready-to-serve 240 1 cup 24

06419 Soup, chicken noodle, canned, prepared with equal volume water,

commercial

241 1 cup 17

06528 Soup, chicken noodle, dehydrated, prepared with water 252.3 1 cup 5

06024 Soup, chicken vegetable, canned, chunky, ready-to-serve 240 1 cup 26

06423 Soup, chicken with rice, canned, prepared with equal volume water,

commercial

241 1 cup 17

06428 Soup, clam chowder, manhattan, canned, prepared with equal volume

water

244 1 cup 27

06230 Soup, clam chowder, new england, canned, prepared with equal

volume milk, commercial

248 1 cup 186

06416 Soup, cream of chicken, canned, prepared with equal volume water,

commercial

244 1 cup 34

06216 Soup, cream of chicken, prepared with equal volume milk, commercial 248 1 cup 181

06243 Soup, cream of mushroom, canned, prepared with equal volume milk,

commercial

248 1 cup 179

06443 Soup, cream of mushroom, canned, prepared with equal volume water,

commercial

244 1 cup 46

06440 Soup, minestrone, canned, prepared with equal volume water,

commercial

241 1 cup 34

06094 Soup, onion mix, dehydrated, dry form 39 1 packet 56

06494 Soup, onion, dehydrated, prepared with water 246 1 cup 12

06449 Soup, pea, green, canned, prepared with equal volume water,

commercial

250 1 cup 28

06200 Soup, PROGRESSO HEALTHY CLASSICS CHICKEN NOODLE,

canned, ready-to-serve

237 1 cup 19

06202 Soup, PROGRESSO HEALTHY CLASSICS CHICKEN RICE WITH

VEGETABLES, canned, ready-to-serve

239 1 cup 24

06204 Soup, PROGRESSO HEALTHY CLASSICS LENTIL, canned, readyto-

serve

242 1 cup 41

06206 Soup, PROGRESSO HEALTHY CLASSICS MINESTRONE, canned,

ready-to-serve

241 1 cup 39

06205 Soup, PROGRESSO HEALTHY CLASSICS NEW ENGLAND

CLAM CHOWDER, canned, ready-to-serve

244 1 cup 17

06207 Soup, PROGRESSO HEALTHY CLASSICS VEGETABLE, canned,

ready-to-serve

238 1 cup 31

06174 Soup, stock, fish, home-prepared 233 1 cup 7

06359 Soup, tomato, canned, prepared with equal volume milk, commercial 248 1 cup 159

06559 Soup, tomato, canned, prepared with equal volume water, commercial 244 1 cup 12

06471 Soup, vegetable beef, prepared with equal volume water, commercial 244 1 cup 17

06067 Soup, vegetable, canned, chunky, ready-to-serve, commercial 240 1 cup 55

06468 Soup, vegetarian vegetable, canned, prepared with equal volume

water, commercial

241 1 cup 22

01058 Sour dressing, non-butterfat, cultured, filled cream-type 12 1 tbsp 14

16120 Soy milk, fluid 245 1 cup 93

16123 Soy sauce made from soy and wheat (shoyu) 16 1 tbsp 3

11451 Soybeans, green, cooked, boiled, drained, without salt 180 1 cup 261

16109 Soybeans, mature cooked, boiled, without salt 172 1 cup 175

22401 Spaghetti with meat sauce, frozen entree 283 1 package 51

20121 Spaghetti, cooked, enriched, without added salt 140 1 cup 10

20125 Spaghetti, whole-wheat, cooked 140 1 cup 21

02007 Spices, celery seed 2 1 tsp 35

Page 23 of 26

02009 Spices, chili powder 2.6 1 tsp 7

02010 Spices, cinnamon, ground 2.3 1 tsp 28

02015 Spices, curry powder 2 1 tsp 10

02020 Spices, garlic powder 2.8 1 tsp 2

02026 Spices, onion powder 2.1 1 tsp 8

02027 Spices, oregano, dried 1.5 1 tsp 24

02028 Spices, paprika 2.1 1 tsp 4

02029 Spices, parsley, dried 1.3 1 tbsp 19

02030 Spices, pepper, black 2.1 1 tsp 9

11658 Spinach souffle, home-prepared 136 1 cup 230

11461 Spinach, canned, drained solids 214 1 cup 272

11458 Spinach, cooked, boiled, drained, without salt 180 1 cup 245

11464 Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 190 1 cup 291

11457 Spinach, raw 30 1 cup 30

11457 Spinach, raw 10 1 leaf 10

11642 Squash, summer, all varieties, cooked, boiled, drained, without salt 180 1 cup 49

11641 Squash, summer, all varieties, raw 113 1 cup 17

11644 Squash, winter, all varieties, cooked, baked, without salt 205 1 cup 45

11488 Squash, winter, butternut, frozen, cooked, boiled, without salt 240 1 cup 46

09320 Strawberries, frozen, sweetened, sliced 255 1 cup 28

09316 Strawberries, raw 166 1 cup 27

09316 Strawberries, raw 18 1 strawberry 3

09316 Strawberries, raw 12 1 strawberry 2

19334 Sugars, brown 3.2 1 tsp 3

19335 Sugars, granulated 4.2 1 tsp 0

19336 Sugars, powdered 8 1 tbsp 0

11647 Sweet potato, canned, syrup pack, drained solids 196 1 cup 33

11512 Sweet potato, canned, vacuum pack 255 1 cup 56

11508 Sweet potato, cooked, baked in skin, without salt 146 1 potato 55

11510 Sweet potato, cooked, boiled, without skin 156 1 potato 42

11659 Sweet potato, cooked, candied, home-prepared 105 1 piece 27

18356 Sweet rolls, cinnamon, commercially prepared with raisins 60 1 roll 43

18358 Sweet rolls, cinnamon, refrigerated dough with frosting, baked 30 1 roll 10

19348 Syrups, chocolate, fudge-type 19 1 tbsp 19

19350 Syrups, corn, light 20 1 tbsp 1

19353 Syrups, maple 20 1 tbsp 13

19129 Syrups, table blends, pancake 20 1 tbsp 1

19128 Syrups, table blends, pancake, reduced-calorie 15 1 tbsp 0

18360 Taco shells, baked 13.3 1 medium 21

09223 Tangerine juice, canned, sweetened 249 1 cup 45

09220 Tangerines, (mandarin oranges), canned, light syrup pack 252 1 cup 18

09218 Tangerines, (mandarin oranges), raw 84 1 tangerine 31

20068 Tapioca, pearl, dry 152 1 cup 30

14355 Tea, brewed, prepared with tap water 178 6 fl oz 0

14545 Tea, herb, chamomile, brewed 178 6 fl oz 4

14381 Tea, herb, other than chamomile, brewed 178 6 fl oz 4

14376 Tea, instant, sweetened with sodium saccharin, lemon-flavored,

prepared

237 8 fl oz 7

Page 24 of 26

14371 Tea, instant, sweetened with sugar, lemon-flavored, without added

ascorbic acid, powder, prepared

259 8 fl oz 5

14367 Tea, instant, unsweetened, powder, prepared 237 8 fl oz 7

18361 Toaster pastries, brown-sugar-cinnamon 50 1 pastry 17

18362 Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) 52 1 pastry 14

18482 Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Frosted

chocolate fudge

52 1 pastry 20

16126 Tofu, firm, prepared with calcium sulfate and magnesium chloride

(nigari)

81 1/4 block 163

16127 Tofu, soft, prepared with calcium sulfate and magnesium chloride

(nigari)

120 1 piece 133

11954 Tomatillos, raw 34 1 medium 2

11540 Tomato juice, canned, with salt added 243 1 cup 24

11546 Tomato products, canned, paste, without salt added 262 1 cup 94

11547 Tomato products, canned, puree, without salt added 250 1 cup 45

11549 Tomato products, canned, sauce 245 1 cup 32

11533 Tomatoes, red, ripe, canned, stewed 255 1 cup 87

11531 Tomatoes, red, ripe, canned, whole, regular pack 240 1 cup 74

11529 Tomatoes, red, ripe, raw, year round average 180 1 cup 18

11529 Tomatoes, red, ripe, raw, year round average 17 1 cherry tomato 2

11529 Tomatoes, red, ripe, raw, year round average 20 1 slice 2

11529 Tomatoes, red, ripe, raw, year round average 123 1 tomato 12

11955 Tomatoes, sun-dried 2 1 piece 2

11956 Tomatoes, sun-dried, packed in oil, drained 3 1 piece 1

18363 Tortillas, ready-to-bake or -fry, corn 26 1 tortilla 21

18364 Tortillas, ready-to-bake or -fry, flour 32 1 tortilla 41

21088 Tostada with guacamole 130.5 1 tostada 211

05286 Turkey and gravy, frozen 142 5-oz package 20

05292 Turkey patties, breaded, battered, fried 64 1 patty 9

05296 Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted 85.05 3 oz 4

05188 Turkey, all classes, dark meat, cooked, roasted 84 3 oz 27

05172 Turkey, all classes, giblets, cooked, simmered, some giblet fat 145 1 cup 9

05186 Turkey, all classes, light meat, cooked, roasted 84 3 oz 16

05168 Turkey, all classes, meat only, cooked, roasted 140 1 cup 35

05180 Turkey, all classes, neck, meat only, cooked, simmered 152 1 neck 56

11569 Turnip greens, cooked, boiled, drained, without salt 144 1 cup 197

11575 Turnip greens, frozen, cooked, boiled, drained, without salt 164 1 cup 249

11565 Turnips, cooked, boiled, drained, without salt 156 1 cup 51

02050 Vanilla extract 4.2 1 tsp 0

17095 Veal, leg (top round), separable lean and fat, cooked, braised 85 3 oz 7

17112 Veal, rib, separable lean and fat, cooked, roasted 85 3 oz 9

11578 Vegetable juice cocktail, canned 242 1 cup 27

04582 Vegetable oil, canola 14 1 tbsp 0

11581 Vegetables, mixed, canned, drained solids 163 1 cup 44

11584 Vegetables, mixed, frozen, cooked, boiled, drained, without salt 182 1 cup 46

02048 Vinegar, cider 15 1 tbsp 1

18403 Waffles, plain, frozen, ready-to-heat, toasted (includes buttermilk) 33 1 waffle 77

18367 Waffles, plain, prepared from recipe 75 1 waffle 191

14429 Water, municipal 237 8 fl oz 5

11590 Waterchestnuts, chinese, canned, solids and liquids 140 1 cup 6

Page 25 of 26

09326 Watermelon, raw 286 1 wedge 20

09326 Watermelon, raw 152 1 cup 11

20081 Wheat flour, white, all-purpose, enriched, bleached 125 1 cup 19

20082 Wheat flour, white, all-purpose, self-rising, enriched 125 1 cup 423

20083 Wheat flour, white, bread, enriched 137 1 cup 21

20084 Wheat flour, white, cake, enriched 137 1 cup 19

20080 Wheat flour, whole-grain 120 1 cup 41

20089 Wild rice, cooked 164 1 cup 5

22120 WORTHINGTON FOODS, MORNINGSTAR FARMS "Burger"

Crumbles

110 1 cup 79

22121 WORTHINGTON FOODS, MORNINGSTAR FARMS BETTER'N

BURGERS, frozen

85 1 patty 87

01121 Yogurt, fruit, low fat, 10 grams protein per 8 ounce 227 8-oz container 345

01117 Yogurt, plain, low fat, 12 grams protein per 8 ounce 227 8-oz container 415

01118 Yogurt, plain, skim milk, 13 grams protein per 8 ounce 227 8-oz container 452

01116 Yogurt, plain, whole milk, 8 grams protein per 8 ounce 227 8-oz container 275

Page 26 of 26