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| Breads and Rolls |
most 1 |
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
| Bagel |
about 2 oz. |
33 g |
1.2 g |
170 |
1.5 |
| Biscuit, baking powder |
2 oz. |
26.5 g |
1 g |
130 |
|
| Boston brown bread |
slice ~ 2 oz. |
27.3 g |
2.8 g |
|
|
| Bread stick, Vienna-type |
1 (1 1/4 oz.) |
20.3 g |
1.1 g |
|
|
| Cornbread |
slice ~ 1.5 oz. |
13.1 g |
1.2 g |
|
|
| Cracked wheat bread |
1 slice (about 1 oz.) |
13.0 g |
1.3 g |
|
|
| Croissant |
1 (about 2 oz.) |
27.0 g |
|
235 |
1.5 |
| English muffin, plain |
1 (about 2 oz.) |
28.5 g |
1.5 g |
140 |
1.5 |
| French or Vienna bread |
1 slice (1 1/4 oz.) |
19 g |
0.8 g |
100 |
|
| French toast |
1 slice |
17 g |
|
155 |
1 |
| Italian bread |
1 slice (about 1 oz.) |
16.5 g |
0.8 g |
85 |
|
| Multi-grain bread |
1 slice |
12 g |
|
65 |
|
| Oatmeal bread |
1 slice |
12 g |
|
65 |
|
| Pancake, plain |
6 in. diam. |
15 g |
|
60 |
|
| Pancake, buckwheat |
1 |
6 g |
|
55 |
|
| Pita bread |
5 in. diam. ~ 1.5 oz. |
23.0 g |
0.4 g |
100 |
|
| Popover |
1 (about 1 1/2 oz.) |
10.3 g |
|
|
|
| Pumpernickel bread |
1 slice (about 1 oz.) |
16.5 g |
1.9 g |
80 |
1 |
| Raisin bread |
1 slice (about 1 oz.) |
13.4 g |
1.0 g |
65 |
|
| Roll or bun |
1 ~1.5 oz. |
20 g |
.9 g |
100 |
|
| Rusks |
5 pc ~ 1.5 oz. |
30.9 g |
|
|
|
| Rye bread, American |
1 slice (about 1 oz.) |
12.5 g |
0.6 g |
65 |
|
| Sourdough bread |
1 slice (1 oz.) |
12.0 g |
0.8 g |
|
|
| Spoonbread |
1 cup |
40.6 g |
|
|
|
| Tortilla (corn) |
1 |
12.5 g |
|
65 |
0.8 |
| Waffle,plain |
6 in. diam. |
18.0 g |
|
|
|
| White bread |
1 slice (about 1 oz.) |
12.5 g |
0.5 g |
55 |
0.8 |
| Whole wheat bread |
1 slice (about 1 oz.) |
12.5 g |
2.1 g |
66 |
0.8 |
|
|
| Muffins |
2 larger muffin |
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
| Blueberry |
~ 2 oz. |
25.5 g |
1.9 g |
150 |
|
| Bran |
~ 2 oz. |
26.0 g |
4 g |
150 |
|
| Corn |
~ 2 oz. |
25.8 g |
1.3 g |
145 |
|
| Plain |
~ 2 oz. |
25.6 g |
|
|
|
| English muffin |
1 |
26.0 g |
|
140 |
|
| . |
Top of Page  |
| Dairy |
|
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
Protein |
Total Fat |
| Buttermilk |
1 cup |
11.7 g |
0 |
|
|
|
|
| Low-fat milk (1% or 2%) |
1 cup |
11.7 g |
0 |
60 |
|
|
|
| Mother’s milk |
1 cup |
17.0 g |
0 |
|
|
|
|
| Skim milk |
1 cup |
11.9 g |
0 |
85 |
|
|
|
| Whole milk |
1 cup |
11.4 g |
0 |
150 |
0.6 |
8 g |
8 g |
| Chocolate milk |
1 cup |
26 g |
|
210 |
1.5 |
8 g |
8 g |
| Eggnog |
1 cup |
34 g |
|
340 |
2 |
10 g |
19 g |
| Half-and-Half cream |
1 oz. |
1 g |
|
59 |
0 |
0.75 g |
0.57 g |
| Heavy Whipping cream |
1 oz. |
0.8 g |
|
|
|
|
|
| Sour cream |
1 oz. |
1.2 g |
|
55 |
0 |
1 g |
6 g |
| Butter |
1 oz. |
1.0 g |
|
200 |
0 |
0 |
23 g |
| American processed cheese |
1 oz. |
0.5 g |
|
90 |
|
6 g |
7 g |
| Bleu (crumbled) |
1 oz. |
0.4 g |
|
100 |
|
6 g |
8 g |
| Cheddar (shredded) |
1 oz. |
0.2 g |
|
115 |
0 |
7 g |
9 g |
| Cottage Cheese |
1 oz. |
0.9 g |
|
26 |
0 |
3.4 g |
1.2 g |
| Cottage Cheese w. fruit |
1 oz. |
3.8 g |
|
35 |
0 |
3 g |
1 g |
| Cream Cheese |
1 oz. |
0.8 g |
|
|
|
|
|
| Feta (crumbled) |
1 oz. |
0.8 g |
|
75 |
|
4 g |
6 g |
| Monterey Jack |
1 oz. |
0.1 g |
|
|
|
|
|
| Mozzarella (whole milk) |
1 oz. |
0.3 g |
|
90 |
|
7 g |
5 g |
| Parmesan (shredded) |
1 oz. |
0.3 g |
|
46 |
|
4 g |
4 g |
| Ricotta (whole milk) |
1 oz. |
1.0 g |
|
54 |
|
3.5 g |
4 g |
| Swiss (shredded) |
1 oz. |
0.5 g |
|
105 |
|
8 g |
8 g |
| Low-fat yogurt |
1 cup |
16.0 g |
0 |
|
1 |
|
|
| Low-fat yogurt, fruit-flavoured |
1 cup |
42.3 g |
|
|
2 |
|
|
| Nonfat yogurt |
1 cup |
17.4 g |
0 |
|
1 |
|
|
| Whole-milk yogurt |
1 cup |
11.0 g |
0 |
140 |
|
|
|
| Yogurt and fruit |
1 cup |
43 g |
|
100-230 |
|
10 g |
2 g |
| . |
Top of Page |
| Alcoholic Beverages |
most 0 per serving |
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
| Beer-light |
12 fl. oz. |
5 g |
|
95 |
|
| Beer-regular |
12 fl. oz. |
13 g |
|
150 |
1 |
| BloodyMary |
5 fl. oz. |
5 g |
|
|
|
| Bourbon and soda |
4 fl. oz |
0 |
|
|
|
| Coffee liqueur 53 proof |
1 fl. oz. |
16 g |
|
|
1 |
| Coffee liqueur 63 proof |
1 fl. oz. |
11 g |
|
|
1 |
| Coffee liqueur + cream |
1 fl. oz. |
6 g |
|
|
|
| Creme de menthe |
1 fl. oz. |
14 g |
|
|
1 |
| Daiquiri |
2 fl. oz. |
4 g |
|
|
|
| Daiquiri - canned |
6.8 fl. oz. |
32 g |
|
|
2 |
| Dessert wine - dry |
4 fl. oz. |
4 g |
|
|
|
| Dessert wine - sweet |
4 fl. oz. |
16 g |
|
160 |
1 |
| Gin and tonic |
7.5 fl. oz. |
16 g |
|
|
1 |
| Manhattan |
2 fl. oz. |
2 g |
|
|
|
| Martini |
2.5 fl. oz. |
0 |
|
|
|
| Pina colada |
4.5 fl. oz. |
40 g |
|
|
2 |
| Red wine |
6 fl. oz. |
4 g |
|
|
|
| Rose wine |
6 fl. oz. |
2 g |
|
|
|
| Screwdriver |
7 fl. oz. |
18 g |
|
|
1 |
| Spirits |
1 fl. oz. |
0 |
|
|
|
| Tequila sunrise |
5.5 fl. oz. |
15 g |
|
|
1 |
| Tequila sunrise - can |
6.8 fl. oz. |
24 g |
|
|
1 |
| Tom Collins |
7.5 fl. oz. |
3 g |
|
|
|
| Whiskey sour |
4 fl. oz. |
16 g |
|
|
1 |
| Whiskey sour - mix |
4 fl. oz. |
28 g |
|
|
1 |
| Wine - all table |
6 fl. oz. |
3.5 g |
|
130 |
|
| . |
Top of Page |
| Carbonated Beverages |
most 2 per serving |
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
| Club soda |
1 can (12 fl. oz.) |
0 |
0 |
0 |
0 |
| Cola |
1 can (12 fl. oz.) |
39.5 g |
0 |
160 |
|
| Cola, low-cal, with sweetener |
1 can (12 fl. oz.) |
0.4 g |
0 |
|
|
| Cream soda |
1 can (12 fl. oz.) |
49.3 g |
0 |
|
|
| Ginger ale |
1 can (12 fl. oz.) |
31.8 g |
0 |
125 |
|
| Grape |
1 can (12 fl. oz.) |
43.8 g |
0 |
180 |
|
| Lemon-lime |
1 can (12 fl. oz.) |
38.3 g |
0 |
155 |
|
| Noncola, low-cal, with saccharin |
1 can (12 fl. oz.) |
0.4 g |
0 |
|
|
| Orange |
1 can (12 fl. oz.) |
46.0 g |
0 |
180 |
|
| Pepper-type |
1 can (12 fl. oz.) |
39.5 g |
0 |
160 |
|
| Root beer |
1 can (12 fl. oz.) |
40 g |
0 |
165 |
|
| Tonic water |
1 can (12 fl. oz.) |
32.2 g |
0 |
|
|
|
| Fruit and Vegetable Drinks |
most 1 per 6-oz. serving |
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
| Apple juice, unsweetened |
8 fl. oz. |
29.0 g |
0.3 g |
115 |
|
| Apricot nectar |
8 fl. oz. |
36.1 g |
1.5 g |
|
|
| Carrot juice |
8 fl. oz. |
22.8 g |
2.0 g |
|
|
| Citrus fruit juice drink |
8 fl. oz. |
28.5 g |
0.2 g |
|
|
| Cranberry juice cocktail |
8 fl. oz. |
37 g |
0.3 g |
145 |
|
| Fruit punch juice drink |
8 fl. oz. |
30.3 g |
0.2 g |
112 |
|
| Grape juice, unsweetened |
8 fl. oz. |
37.9 g |
Trace |
|
|
| Grape juice drink |
8 fl. oz. |
32.3 g |
0 |
135 |
|
| Grapefruit juice, unsweetened |
8 fl. oz. |
22.1 g |
|
95 |
|
| Grapefruit
juice, sweetened |
8 fl. oz. |
28 g |
|
115 |
|
| Lemonade, Limeade |
8 fl. oz. |
26.0 g |
1.0 g |
105 |
|
| Orange drink |
8 fl. oz. |
32.0 g |
0.2 g |
|
|
| Orange juice |
8 fl. oz. |
26.0 g |
0.2 g |
80 |
|
| Papaya nectar |
8 fl. oz. |
36.3 g |
1.5 g |
|
|
| Passion fruit juice |
8 fl. oz. |
33.6 g |
|
|
|
| Peach nectar |
8 fl. oz. |
34.7 g |
1.5 g |
|
|
| Pineapple juice, unsweetened |
8 fl. oz. |
34.5 g |
|
140 |
|
| Prune juice |
8 fl. oz. |
44.7 g |
2.6 g |
180 |
|
| Tomato juice |
8 fl. oz. |
10.2 g |
2.0 g |
40 |
|
| Vegetable juice cocktail |
8 fl. oz. |
11.1 g |
1.5 g |
45 |
|
| |
| Hot Beverages |
|
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
| Cocoa, homemade |
8 fl. oz. |
25.8 g |
3.8 g |
|
1.5 |
| Coffee |
10 fl. oz. |
1 g |
0 |
|
|
| Tea |
10 fl. oz. |
1 g |
0 |
|
|
| Tea, herbal |
10 fl. oz. |
0.7 g |
0 |
|
|
| |
| Other Beverages |
|
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
| Carob beverage, powdered |
3 tsp. & 1c milk |
22.5 g |
|
|
1 |
| Chocolate milk |
8 fl. oz. |
25.9 g |
3.8 g |
|
1 |
| Eggnog |
4 fl. oz. |
17.2 g |
0 |
|
1 |
| Malted milk, powdered |
1 Tbsp. & 1 cup milk |
27.3 g |
|
|
1 |
| Sports drink |
8 fl. oz. |
15.2 g |
|
|
1 |
| Tea, iced, unsweetened |
8 fl. oz. |
0.5 g |
0 |
|
0 |
| Water |
8 fl. oz. |
0 |
0 |
0 |
0 |
| . |
Top of Page |
| Soup |
|
most 1 |
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
| Beef Broth |
1 cup |
1 g |
|
|
|
| Beef Noodle |
1 cup |
9 g |
|
85 |
|
| Black Bean |
1 cup |
19.8 g |
|
|
|
| Chicken Noodle |
1 cup |
9.4 g |
|
68 |
|
| Cream of Chicken |
1 cup |
15 g |
|
190 |
|
| Clam Chowder |
1 cup |
12 g |
|
80 |
|
| Cream of Tomato |
1 cup |
22.3 g |
|
|
|
| Minestrone |
1 cup |
11.2 g |
|
80 |
|
| Cream of Mushroom |
1 cup |
12 g |
|
160 |
|
| New England
Clam Chowder |
1 cup |
16.6 g |
|
|
|
| Pea (green) |
1 cup |
27 g |
|
165 |
|
| Tomato |
1 cup |
17 g |
|
85 |
|
| Onion |
1 cup |
8.2 g |
|
|
|
| Vegetable |
1 cup |
12 g |
|
45 |
|
| . |
Top of Page |
| Meat, Seafood |
|
0 |
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
Protein |
Total Fat |
| Meat, Poultry |
6 oz |
0 |
|
250-700 |
|
30-45 g |
10-50 g |
| Fried Chicken |
6 oz |
15 g |
|
460 |
1 |
38.4 g |
26.4 g |
| Fish |
6 oz |
0 |
|
160-300 |
|
36-60 g |
2-15 g |
| Fish, Breaded Fried |
6 oz |
14 g |
|
360 |
1 |
34 g |
18 g |
| Egg |
1 |
0.6 g |
|
75 |
|
7 g |
5 g |
| Beef Salami |
6 oz |
4.8 g |
|
|
|
|
|
| Calf Liver |
6 oz |
10.4 g |
|
|
0.5 |
|
|
| Calf Liver, Fried |
6 oz |
14 g |
|
185 |
1 |
23 g |
7 g |
| Clams (canned) |
6 oz |
8.7 g |
|
170 |
0.5 |
26 g |
4 g |
| Lobster |
6 oz |
2.2 g |
|
|
|
|
|
| Oysters |
6 oz |
10 g |
|
120 |
0.5 |
15 g |
3 g |
| Scallops |
6 oz |
3.9 g |
|
|
|
|
|
| Shrimp |
6 oz |
0 |
|
200 |
|
42 g |
2 g |
| Squid |
6 oz |
7,0 g |
|
|
|
|
|
| |
|
|
|
|
|
|
|
| Cheeseburger |
1 |
28 g |
|
300 |
1.5 |
15 g |
15 g |
| Chili con carne |
6 oz |
23 g |
|
255 |
1.5 |
15 g |
13 g |
| Pizza |
1 slice |
39 g |
|
290 |
2 |
15 g |
9 g |
| . |
Top of Page |
| Beans |
|
1 |
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
| Adzuki beans |
1/2 cup, boiled |
28.5 g |
N/A |
|
|
| Black beans |
1/2 cup, boiled |
20.4 g |
6.1 g |
112 |
|
| Broadbeans |
1/2 cup, boiled |
16.7 g |
4.6 g |
|
|
| Chick-peas (Garbanzos) |
1/2 cup |
23.5 g |
7.0 g |
135 |
|
| Cowpeas |
1/2 cup, boiled |
17.9 g |
8.3 g |
|
|
| Edible-pod peas |
1/2 cup, boiled |
5.6 g |
2.2 g |
32 |
|
| French beans |
1/2 cup, boiled |
20.7 g |
|
|
|
| Great northern beans |
1/2 cup, boiled |
18.6 g |
4.8 g |
|
|
| Green peas |
1/2 cup, boiled |
11 g |
2.4 g |
57 |
|
| Hummus |
1/2 cup |
16.5 g |
|
|
|
| Kidney beans |
1/2 cup, boiled |
21 g |
6.9 g |
115 |
|
| Lentils |
1/2 cup, boiled |
19.5 g |
5.2 g |
107 |
|
| Lima beans |
1/2 cup, boiled |
21 g |
6.8 g |
105 |
|
| Mung beans |
1/2 cup, boiled |
19.3 g |
0.8 g |
|
|
| Navy beans |
1/2 cup, boiled |
23.9 g |
4.9 g |
|
|
| Pea beans |
1/2 cup, cooked |
20 g |
|
112 |
|
| Pink beans |
1/2 cup, boiled |
23.4 g |
3.7 g |
|
|
| Pinto beans |
1/2 cup, boiled |
23 g |
3.4 g |
132 |
|
| Snap beans, green |
1/2 cup, boiled |
4.5 g |
1.8 g |
18 |
|
| Soybeans |
1/2 cup, boiled |
9.4 g |
|
118 |
|
| Split peas |
1/2 cup, boiled |
20.7 g |
3.1 g |
|
|
| Winged beans |
1/2 cup, boiled |
12.9 g |
|
|
|
| Yard-long beans |
1/2 cup, boiled |
18.1 g |
1.6 g |
|
|
|
| Cereals |
|
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
Protein |
Total Fat |
| All-Bran |
1/2 cup |
84 g |
|
280 |
4 |
16 g |
4 g |
| Cheerios |
1/2 cup |
80 g |
|
440 |
4 |
16 g |
8 g |
| Corn flakes |
1/2 cup |
12.1 g |
|
440 |
0.6 |
8 g |
0 |
| Cream of Wheat |
1/2 cup |
14.5 g |
|
70 |
1 |
2 g |
0 |
| Oatmeal (cooked) |
1/2 cup |
12.6 g |
|
72 |
0.6 |
6 g |
2 g |
| Oatmeal (flavoured) |
packet 35-43 g |
27-35 g |
3.0 g |
130-170 |
2 |
3.0-4.0 g |
1.5-2.5 g |
| Puffed Wheat Cereal |
1/2 cup |
5.5 g |
|
|
0 |
|
|
| Raisin Bran |
1/2 cup |
54 g |
|
340 |
2 |
12 g |
4 g |
| Rice Krispies |
1/2 cup |
100 g |
|
440 |
5 |
8 g |
0 |
| Special K |
1/2 cup |
84 g |
|
440 |
4 |
24 g |
0 |
| Sugar frosted flakes |
1/2 cup |
104 g |
|
440 |
5 |
4 g |
0 |
| Wheat/Wheaties |
1/2 cup |
92 g |
|
400 |
5 |
12 g |
0 |
| |
|
|
|
|
|
|
|
| Macaroni |
1/2 cup |
14 g |
|
65 |
0.6 |
2 g |
0.5 g |
| Macaroni and cheese |
1/2 cup |
13 g |
|
115 |
0.6 |
4.5 g |
5 g |
| Pasta (cooked) |
1/2 cup |
19.8 g |
|
75 |
1 |
2.5 g |
0.5 g |
| Pasta (whole wheat) |
1/2 cup |
18.6 g |
|
|
1 |
|
|
| Potato (sweet) |
1/2 cup |
22.4 g |
|
|
1 |
|
|
| Potato (white) |
1/2 cup |
15.4 g |
|
|
1 |
|
|
| Potato |
1 (about 7 oz.), baked |
34 g |
2.2 g |
145 |
1 |
3 g |
0 |
| Potato, French-fried |
1/2 cup |
|
|
|
|
|
|
| Potato salad |
1/2 cup |
14 g |
|
180 |
1 |
3.5 g |
10.5 g |
| Sweet potato |
1/2 cup, baked |
27.7 g |
3.4 g |
115 |
1.5 |
2 g |
0 |
| Rice |
1/2 cup |
22 g |
|
115 |
1 |
2 g |
0 |
| Rice, brown |
1/2 cup |
25 g |
|
115 |
1.4 |
2.5 g |
1 g |
| . |
Top of Page |
| Vegetables |
|
0 except… |
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
| Alfalfa sprouts |
1/2 cup raw |
0.6 g |
|
|
|
| Amaranth leaves |
1/2 cup, boiled |
2.7 g |
|
|
|
| Artichoke hearts |
1/2 cup, boiled |
9.4 g |
4.4 g |
45 |
0.5 |
| Asparagus |
1/2 cup, boiled |
4.0 g |
1.5 g |
23 |
|
| Bamboo shoots, canned |
1 /2 cup, drained |
2.1 g |
2 g |
|
|
| Beets |
1/2 cup, boiled |
5.8 g |
1.4 g |
30 |
|
| Broccoli |
1/2 cup, boiled |
4.2 g |
2.0 g |
22 |
|
| Brussels sprouts |
1/2 cup, boiled |
6.8 g |
3.4 g |
32 |
|
| Cabbage, celery |
1/2 cup, boiled |
1.4 g |
1.0 g |
|
|
| Cabbage, Chinese |
1/2 cup, boiled |
1.5 g |
1.4 g |
|
|
| Cabbage, common |
1/2 cup, boiled |
3.0 g |
1.8 g |
15 |
|
| Cabbage, red |
1/2 cup, boiled |
3.0 g |
1.8 g |
|
|
| Cabbage, savoy |
1/2 cup, boiled |
3.5 g |
2.3 g |
|
|
| Carrot |
1 (about 2 1/2 oz.), raw |
5.3 g |
2.3 g |
22 |
|
| Cassava |
1/2 cup., raw |
30.7 g |
|
|
1.5 |
| Cauliflower |
1/2 cup., raw |
3.5 g |
2.6 g |
15 |
|
| Celeriac |
1/2 cup, boiled |
6.7 g |
2 g |
|
|
| Celery |
1/2 cup, raw |
2.2 g |
1.0 g |
|
|
| Chicory |
1/2 cup, raw |
4.2 g |
3.6 g |
|
|
| Chives |
1 Tbsp., raw |
0.1 g |
0.1 g |
|
|
| Collards |
1/2 cup |
5.0 g |
|
12.5 |
|
| Corn, sweet yellow |
1/2 cup |
16.0 g |
2.4 g |
70 |
1 |
| Cucumber |
1/2 (about 1/2 cup), raw |
3.5 g |
1.2 g |
|
|
| Eggplant |
1/2 cup, boiled |
3.2 g |
1.2 g |
12 |
|
| Endive |
1/2 cup, raw |
1.3 g |
0.5 g |
|
|
| Garden cress |
1/2 cup, raw |
1.4 g |
0.3 g |
|
|
| Garlic |
1 clove, raw |
1.0 g |
Trace |
|
|
| Ginger root |
1 Tbsp., raw |
0.9 g |
0.1 g |
|
|
| Greens, beet |
1/2 cup, boiled |
3.9 g |
2.1 g |
20 |
|
| Greens, collard |
1/2 cup, boiled |
3.9 g |
1.3 g |
|
|
| Greens, dandelion |
1/2 cup, boiled |
3.3 g |
1.5 g |
17.5 |
|
| Greens, mustard |
1/2 cup, boiled |
1.5 g |
1.4 g |
|
|
| Greens, turnip |
1/2 cup, boiled |
3.5 g |
2.2 g |
20 |
|
| Jerusalem artichokes |
1/2 cup raw |
13.1 g |
1.2 g |
|
0.5 |
| Jicama |
1/2 cup |
5.7 g |
|
|
|
| Kale |
1/2 cup, boiled |
3.7 g |
1.3 g |
20 |
|
| Kelp |
1/2 cup raw |
10.8 g |
0.4 g |
|
0.5 |
| Kohlrabi |
1/2 cup boiled |
5.5 g |
0.9 g |
25 |
|
| Lamb’s-quarters |
1/2 cup boiled |
4.5 g |
1.9 g |
|
|
| Laver |
1/2 cup raw |
5.6 g |
|
|
|
| Leeks |
1/2 cup boiled |
6.0 g |
1.3 g |
|
|
| Lettuce, butterhead |
1 cup, raw |
1.1 g |
0.4 g |
|
|
| Lettuce, iceberg |
1 cup, raw |
2.8 g |
1.4 g |
|
|
| Lettuce, looseleaf |
1 cup, raw |
2.0 g |
1.0 g |
|
|
| Lettuce, romaine |
1 cup, raw |
1.3 g |
1.0 g |
|
|
| Mushrooms |
1/2 cup boiled |
3.5 g |
1.7 g |
20 |
|
| Okra |
1/2 cup boiled |
6.5 g |
2.6 g |
|
|
| Onions |
1/2 cup boiled |
5.5 g |
1.3 g |
24 |
|
| Onions (green) |
1/2 cup |
3.6 g |
|
|
|
| Parsley |
1/2 cup raw |
2.1 g |
1.3 g |
|
|
| Parsnips |
1/2 cup boiled |
15.2 g |
3.8 g |
62 |
1 |
| Peppers, chili |
1 Tbsp., raw |
0.9 g |
0.1 g |
|
|
| Peppers, green bell |
1/2 cup raw |
3.2 g |
0.8 g |
|
|
| Peppers, red bell |
1/2 cup raw |
3.2 g |
0.8 g |
|
|
| Pickles, sweet |
1/2 cup |
44.4 g |
1.6 g |
|
2 |
| Pumpkin |
1/2 cup |
9.9 g |
3.4 g |
|
0.5 |
| Purslane |
1/2 cup, boiled |
2.0 g |
|
|
|
| Radishes |
1/2 cup raw |
2.0 g |
1.3 g |
|
|
| Rhubarb |
1/2 cup raw |
2.8 g |
1.1 g |
|
|
| Rutabagas |
1/2 cup, boiled |
6.6 g |
2.0 g |
|
|
| Salsify |
1/2 cup, boiled |
10.5 g |
2.1 g |
|
0.5 |
| Sauerkraut |
1/2 cup, canned |
5 g |
|
22 |
|
| Scallions |
1/2 cup raw |
3.7 g |
1.2 g |
|
|
| Shallots |
1 Tbsp., chopped, raw |
1.7 g |
0.2 g |
|
|
| Spinach |
1/2 cup, boiled |
3.2 g |
2.0 g |
24 |
|
| Squash, acorn |
1/2 cup, baked |
14.9 g |
2.9 g |
|
|
| Squash, butternut |
1/2 cup, baked |
10.7 g |
2.9 g |
|
0.5 |
| Squash, crookneck, or straightneck |
1/2 cup, boiled |
3.9 g |
1.3 g |
|
|
| Squash, hubbard |
1/2 cup, baked |
11.0 g |
2.9 g |
|
|
| Squash, spaghetti |
1/2 cup, baked |
20.0 g |
4.4 g |
|
1 |
| Squash, zucchini |
1/2 cup, boiled |
3.5 g |
1.3 g |
|
|
| Swiss chard |
1/2 cup, boiled |
3.6 g |
1.8 g |
|
|
| Tomato |
1/2 cup raw |
8 g |
1.6 g |
60 |
|
| Turnips |
1/2 cup, boiled |
3.8 g |
1.6 g |
|
|
| Wakame |
1 oz., raw |
2.5 g |
0.1 g |
|
|
| Water chestnuts, canned |
1/2 cup |
8.7 g |
1.5 g |
|
|
| Watercress |
1/2 cup raw |
0.2 g |
0.4 g |
|
|
| Yams |
1/2 cup, boiled/baked |
18.7 g |
2.7 g |
|
1 |
| Zucchini |
small |
5.7 g |
|
|
|
| . |
Top of Page |
| Dressings |
|
0 |
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
| Hollandaise sauce |
2 tsp. |
0.6 g |
|
10 |
|
| Ketchup |
2 tsp. |
2.9 g |
|
12 |
|
| Mayonnaise |
2 tsp. |
0.2 g |
|
70 |
|
| Olive Oil |
2 tsp. |
0 |
|
83 |
|
| Salad Dressing (Caesar) |
2 tsp. |
0.6 g |
|
|
|
| Salad Dressing (Italian) |
2 tsp. |
3.0 g |
|
|
|
| Salad Dressing (Ranch) |
2 tsp. |
1.4 g |
|
|
|
| Vegetable Oil |
2 tsp. |
0 |
|
|
|
| . |
Top of Page |
| Snacks |
|
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
Protein |
Total Fat |
| Brownie |
1 |
11g |
|
130 |
1 |
1g |
6 g |
| Chips, corn |
4 oz. |
65.8 g |
6.4 g |
620 |
3 |
6.8 g |
31.6 g |
| Chips, potato |
4 oz. |
56 g |
5.2 g |
560 |
3 |
5.1g |
28.5 g |
| Chips, tortilla |
4 oz. |
72 g |
7.2 g |
600 |
4 |
6.0 g |
24.0 g |
| Crackers animal |
10 (about 1 oz.) |
20.8 g |
Trace |
112 |
1 |
1.8 g |
2.4 g |
| Crackers, butter flavour |
8 (about 1 oz.) |
18.8 g |
0.4 g |
128 |
1 |
2.0 g |
5.0 g |
| Crackers, cheese |
8 round ( 1 oz.) |
17.0 g |
0.2 g |
134 |
1 |
3.2 g |
6.0 g |
| Crackers, cheese and peanut butter |
4 ( 1 oz.) |
15.8 g |
0.4 g |
138 |
1 |
4.2 g |
6.8 g |
| Crackers, graham |
2 ( 1 oz.) |
20.8 g |
1.0 g |
110 |
1 |
2.2 g |
2.6 g |
| Crackers, saltine |
10 ( 1 oz.) |
20.4 g |
0.8 g |
122 |
1 |
2.6 g |
3.4 g |
| Crackers, soda |
11 ( 1 oz.) |
20.0 g |
0.6 g |
124 |
1 |
2.6 g |
3.8 g |
| Crackers, wheat |
14 thin ( 1 oz.) |
17.6 g |
1.6 g |
122 |
1 |
3.6 g |
3.6 g |
| Danish |
1 |
27 g |
|
225 |
2-3 |
4 g |
12 g |
| Granola bar |
2 (about 1.5 oz.) |
32 g |
2.2 g |
218 |
1.5 |
4.8 g |
8.4 g |
| Marshmallows |
1 oz. |
23 g |
|
90 |
|
1 g |
0 |
| Melba toast |
6 pieces ( 1 oz.) |
24 g |
1.8 g |
120 |
|
6.0 g |
Trace |
| Popcorn, air-popped, unsalted |
1 cup |
5.3 g |
0.9 g |
26 |
0.3 |
0.9 g |
0.2 g |
| Popcorn, sweetened |
1 cup |
30 g |
0.9 g |
135 |
1.5 |
2 g |
1 g |
| Potato sticks |
4 oz. |
60.8 g |
4.0 g |
592 |
3 |
8.0 g |
39.2 g |
| Pretzels, Dutch-type, salted |
8 large (about 4 oz\.) |
97.2 g |
3.6 g |
500 |
5 |
12.4 g |
5.6 g |
| Rice cakes |
4 (about 1 oz.) |
32.0 g |
1.6 g |
140 |
1.5 |
1.6 g |
0.8 g |
| Ry-krisp |
1/2 large square ( 1 oz.) |
26.0 g |
5.0 g |
80 |
|
3.0 g |
0.4 g |
| Sunrype small fruit bar |
14 g |
12 g |
1 g |
50 |
0.5 |
0.2 g |
0 |
| Sunrype large fruitsource bar |
37 g |
33 g |
2 g |
130 |
1.5 |
0.3 g |
0 |
| . |
Top of Page |
| Fruit |
|
0-1 each |
|
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
|
|
| Apple |
1 medium |
25 g |
|
100 |
|
|
|
| Applesauce |
1/2 cup |
14 g |
|
52 |
|
|
|
| Apricots |
1 |
3.9 g |
|
17 |
|
|
|
| Apricots, canned |
1 |
6.7 g |
|
27 |
|
|
|
| Avocado |
1 |
21 g |
|
320 |
|
|
|
| Banana |
1 |
27 g |
|
105 |
|
|
|
| Blackberries |
1/2 cup |
9 g |
|
75 |
|
|
|
| Blueberries |
1/2 cup |
10.2 g |
|
40 |
|
|
|
| Cantaloupe |
1/2 cup |
6.6 g |
|
28 |
|
|
|
| Cherries |
1/2 cup |
9.6 g |
|
45 |
|
|
|
| Coconut |
1/2 cup |
6 g |
|
142 |
|
|
|
| Coconut. Sweetened |
1/2 cup |
22 g |
|
235 |
|
|
|
| Fig |
1 |
9.6 g |
|
|
|
|
|
| Grapes |
1/2 cup |
14.2 g |
|
|
|
|
|
| Grapefruit |
1 |
20 g |
|
80 |
1 |
|
|
| Honeydew |
1/2 cup |
7.8 g |
|
|
|
|
|
| Kiwifruit |
1 |
11.3 g |
|
45 |
|
|
|
| Mango |
1/2 cup |
14.0 g |
|
80 |
|
|
|
| Orange |
1 |
15.8 g |
|
60 |
|
|
|
| Papaya |
1/2 cup |
8.5 g |
|
32 |
|
|
|
| Peach |
1 medium |
10.9 g |
|
35 |
|
|
|
| Peach, canned |
1 |
18 g |
|
70 |
|
|
|
| Pear |
1 medium |
27 g |
|
105 |
|
|
|
| Pineapple |
1/2 cup |
9.6 g |
|
38 |
|
|
|
| Plum |
1 |
8.6 g |
|
30 |
|
|
|
| Pumpkin |
1/2 cup |
8 g |
|
33 |
|
|
|
| Raspberries |
1/2 cup |
7.2 g |
|
30 |
|
|
|
| Strawberries |
1/2 cup |
5.4 g |
|
22 |
|
|
|
| Tangerine |
1 |
7.8 g |
|
35 |
|
|
|
| Watermelon |
1/2 cup |
5.6 g |
|
25 |
|
|
|
| . |
Top of Page |
| Cakes |
1.5-3.0 per serving |
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
| Angel food from mix |
1 slice (about 2 oz.) |
31.5 g |
0.4 g |
125 |
|
| Boston cream |
about 2 oz. |
27.5 g |
|
|
|
| Carrot cake |
1 slice (about 2 oz.) |
32 g |
|
260 |
|
| Cheesecake |
about 2 oz. |
16.2 g |
1.2 g |
200 |
|
| Chocolate
cake |
1 slice |
21.0 g |
|
388 |
|
| Coffee cake from mix |
about 2 oz. |
30.0 g |
1.4 g |
|
|
| Devil’s food with chocolate
icing |
about 2 oz. |
32.2 g |
1.2 g |
180 |
|
| Fruitcake |
about 2 oz. |
33.6 g |
2.1 g |
|
|
| Gingerbread from mix |
about 2 oz. |
28.7 g |
|
160 |
|
| Pineapple upside-down |
about 2 oz. |
28.0 g |
|
|
|
| Pound |
about 2 oz. |
31.8 g |
|
|
|
| Sponge |
about 2 oz. |
28.6 g |
|
|
|
| White with chocolate icing |
about 2 oz. |
36 g |
|
210 |
|
| Yellow with chocolate icing |
about 2 oz. |
32 g |
0.5 g |
200 |
|
|
|
| Cookies |
|
0.5 each |
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
| Brownie with nuts, homemade |
2 (about 2 oz.) |
27.0 g |
1.3 g |
|
|
| Chocolate chip |
5 (about 2 oz.) |
36.6 g |
1.4 g |
185 |
|
| Coconut bars |
about 2 oz. |
38.4 g |
2.4 g |
|
|
| Fig bars |
4 (about 2 oz.) |
42.2 g |
2.6 g |
|
|
| Gingersnaps |
8 (about 2 oz.) |
44.6 g |
0.5 g |
|
|
| Lady fingers |
5 (about 2 oz.) |
37.9 g |
0.4 g |
|
|
| Macaroons |
3 (about 2 oz.) |
33.5 g |
1.1 g |
|
|
| Marshmallow w/ coconut |
3 (about 2 oz.) |
41.7 g |
0.1 g |
|
|
| Molasses |
2 (about 2 oz.) |
49.4 g |
0.8 g |
|
|
| Oatmeal with raisins |
4 (about 2 oz.) |
37 g |
1.2 g |
245 |
|
| Peanut butter |
4 (about 2 oz.) |
30 g |
1.0 g |
245 |
|
| Peanut butter sandwich |
4 (about 2 oz.) |
37.5 g |
|
|
|
| Sandwich cookies, vanilla |
4 ovals (about 2 oz.) |
41.6 g |
0.9 g |
|
|
| Sandwich cookies, chocolate |
4 ovals (about 2 oz.) |
41.6 g |
1.7 g |
|
|
| Shortbread |
about 2 oz. |
39.0 g |
|
|
|
| Sugar |
about 2 oz. |
35.7 g |
|
|
|
| Sugar wafers |
about 2 oz. |
55.8 g |
0.3 g |
|
|
| Vanilla wafers |
about 2 oz. |
39.7 g |
0.9 g |
245 |
|
|
|
| Donuts |
|
1-2 |
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
| Cake-type |
1 (2 oz.) |
27 g |
0.8 g |
245 |
|
| Yeast or raised |
1 (2 oz.) |
21.0 g |
1.2 g |
235 |
|
| Fancy donut |
1 |
30 g + |
1.2 g |
240 |
|
| . |
Top of Page |
| Frozen Desserts |
|
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
| Frozen yogurt, nonfat, all flavors |
1/2 cup |
20 g |
0 |
107 |
1 |
| Frozen yogurt, regular, chocolate |
1/2 cup |
19 g |
1 g |
110 |
1.5 |
| Fruit ice |
1/2 cup |
31.5 g |
0 |
113 |
1.5 |
| Fruit juice bar |
1 (about 2 oz.) |
14 g |
0 |
57 |
1 |
| "Popsicle" |
1 (about 2 oz.) |
18 g |
0 |
70 |
1 |
| Ice cream, French vanilla, soft serve |
1/2 cup |
20 g |
0.6 g |
174 |
1 |
| Ice cream, premium |
1/2 cup |
16.5 |
0 |
184 |
1 |
| Ice cream, vanilla (10% fat) |
1/2 cup |
15.9 g |
0 |
125 |
1 |
| Ice cream, vanilla (16% fat) |
1/2 cup |
16.0 g |
0 |
175 |
1 |
| Ice milk, vanilla |
1/2 cup |
14.5 g |
0 |
100 |
1 |
| Ice cream, vanilla, soft-serve |
1/2 cup |
19 g |
0 |
185 |
1 |
| Icemilk, vanilla, soft-serve |
1/2 cup |
17.3 g |
0 |
92 |
1 |
| Sherbet, orange |
1/2 cup |
29.4 g |
3.2 g |
135 |
1.5 |
| Tofutti, all flavors |
1/2 cup |
20 g |
214 |
0.7 g |
1 |
|
|
| Pies |
|
2-3 |
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
| Apple |
1 slice - about 4 oz. |
42.5 g |
1.8 g |
175 |
|
| Banana cream, homemade |
1 slice - about 4 oz. |
37.5 g |
|
|
|
| Blackberry |
1 slice - about 4 oz. |
38.3 g |
|
|
|
| Blueberry |
1 slice - about 4 oz. |
38.8 g |
|
260 |
|
| Cherry |
1 slice - about 4 oz. |
42.5 g |
0.8 g |
285 |
|
| Chocolate cream, homemade |
1 slice - about 4 oz. |
33.7 oz. |
0.2 g |
|
|
| Custard |
1 slice - about 4 oz. |
26.7 g |
|
|
|
| Lemon chiffon |
1 slice - about 4 oz. |
47.5 g |
|
|
|
| Lemon meringue |
1 slice - about 4 oz. |
42.2 g |
1.4 g |
280 |
|
| Mince |
1 slice - about 4 oz. |
45.5 g |
|
|
|
| Peach |
1 slice - about 4 oz. |
42.5 g |
|
175 |
|
| Pecan |
1 slice - about 4 oz. |
56.3 g |
3.8 g |
280 |
|
| Pumpkin |
1 slice - about 4 oz. |
32 g |
3.1 g |
270 |
|
| Raisin |
1 slice - about 4 oz. |
47.7 g |
|
70-80 |
|
| Rhubarb |
1 slice - about 4 oz. |
42.5 g |
|
70-80 |
|
| Strawberry |
1 slice - about 4 oz. |
35.3 g |
|
70-80 |
|
| Sweet potato |
1 slice - about 4 oz. |
27.0 g |
|
|
|
|
|
| Puddings |
|
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
| Bread with raisins |
1/2 cup |
37.6 g |
|
|
2 |
| Chocolate, homemade |
1/2 cup |
26 g |
|
155 |
1.5 |
| Corn |
1/2 cup |
16.0 g |
|
|
1 |
| Custard, baked |
1/2 cup |
14.7 g |
0 |
150 |
1 |
| Rice with raisins |
1/2 cup |
35.4 g |
|
|
2 |
| Tapioca |
1/2 cup |
20 g |
|
145 |
1 |
| Vanilla, homemade |
1/2 cup |
25 g |
|
160 |
1 |
|
|
| Other Desserts |
|
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
| Apple brown betty |
1/2 cup |
32.1 g |
|
|
|
| Baklava |
1 medium |
|
|
426 |
|
| Charlotte russe |
1/2 cup |
38.2 g |
|
|
|
| Cream puff with custard filling |
1 (about 4 oz.) |
23.7 g |
|
|
|
| eclair |
1 (about 4 oz.) |
26.5 g |
|
|
|
| Gelatin dessert from powder |
1/2 cup |
17.0 g |
0 |
70 |
|
| Prune whip |
1/2 cup |
24.0 g |
|
|
|
| Toaster pastry |
1 (about 1 3/4 oz.) |
35.2 g |
0.1 g |
|
|
| . |
Top of Page |
| Candies |
|
2 |
| Item |
Portion |
Carbohydrates |
Fibre |
Calories |
Points |
| Almonds, chocolate-coated |
about 2 oz. |
22.2 g |
4.8 g |
|
|
| Almonds, sugar-coated |
2 oz. |
39.4 g |
2.6 g |
|
|
| Butterscotch |
2 oz. |
53 g |
0 |
|
|
| Candy corn |
2 oz. |
50 g |
|
|
|
| Caramel, plain or chocolate |
2 oz. |
43 g |
0.6 g |
|
|
| Chewing gum |
1 stick |
1.6 g |
0 |
|
|
| Chocolate, milk/semisweet |
2 oz. |
31 g |
1.6 g |
300 |
