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KEY:
Cal = Calories Pro = Protein in grams
T = Tablespoon t = teaspoon
oz = ounce
FOOD PORTION SIZE PROTEIN/grams CALORIES
A
Alcoholic drinks Gin, Rum, Vodka,
Whiskey 3 oz. 0 220
Almonds 1 oz. 6.0 170
Apple, raw 1 medium 0.3 81
Applesauce ½ cup 0 90
Apple juice ½ cup. 0.05 58
Apricots, canned 4 halves 0.5 75
Asparagus, canned ½ cup 2.6 23
Avocado, Florida 1 med. 5" 4.8 340
B
Bacon, broiled 3 slices 5.8 109
Banana 1 med. 1.2 105
Beans, cooked, red, black 1 cup 15.2 227
Beans, Lima 1 cup 14.6 229
Beans, green, canned ½ cup 0.8 14
Beans, refried ½ cup 6 100
Beef, sirloin steak,
broiled, no bone 3.5 oz. 27.6 269
Beef, sirloin steak,
broiled, no bone 7.0 oz. 55.2 538
Hamburger, lean 3.5 oz. 24.7 272
Hamburger, lean 7.0 oz. 49.4 544
Beer 12 oz. can 1.1 146
Beets, canned ½ cup 0.8 26
Blueberries, raw 1 cup 1.0 81
Bread, white 1 slice 3.0 100
Bread, wheat 1 slice 4.0 90
Broccoli, fresh ½ cup 2.3 22
Butter, salted 1 T. 0.1 108
Cabbage, cooked 1/2 cup 0.8 17
Cake, choc, choc icing cupcake 2.2 172
Cake, Pound cake 1 ounce 1.5 131
Carrots, cooked ½ cup 0.9 35
Celery, raw 1 large stalk 0.3 6
Cereal, corn flakes 1 cup 2.0 120
Cereal, oatmeal, ½ cup 5.0 150
Cookies with salt 1 cup 6.1 145
Cheese, American 1 slice 6.3 106
Cheese, Cheddar 1 slice 7.1 114
Chicken, light meat,
Roasted, no bone 3.5 oz. 30.9 173
Chicken, dark meat,
roasted, no bone 3.5 oz. 27.4 205
Chocolate with nuts 1.5 oz. 4.5 228
Chocolate 1.5 oz. 3.2 233
Coca Cola 12 oz. can 0 145
Cocoa, dry powder 1 T 1.0 11
Coffee, instant 1 tsp. 0.2 4
Coffee, regular brewed 6 oz. 0.2 4
Coffee rich, liquid 1 T. 0 22
Cookies, van. Wafers 7 1.4 125
Cool Whip 2 T. 0 25
Corn, regular canned ½ cup 2 66
Cottage Cheese 4 oz. 14.1 117
Cranberry juice cocktail 6 oz. 0 108
Half and Half Cream 1 T 0.4 20
Cream Cheese 1 T 1.0 45
Egg, whole 1 large 6.3 78
Fish, fillet cooked 3 oz. 21.1 100
Fruit cocktail, canned ½ cup 0.5 93
Ginger ale 12 oz. can 0 124
Grape juice 8 oz. 1.4 154
Grapes, seedless 1 cup 0.6 58
Grapefruit juice, fresh 8 oz. 1.2 96
Grapefruit Half 0.8 39
Guava, raw 3 oz. 0.7 46
H
Ham, lean, no bone 3.5 oz. 24.9 170
Ice Cream 1 cup 8.4 464
Lemon Juice, fresh 2 T. 0.2 8
Lettuce, iceberg type ¼ head 0.9 10
Liver, beef, fried 3.5 oz. 26.7 217
Lobster, cooked 3 oz. 17.4 83
Macaroni, cooked plain 1 cup 6.7 197
Macaroni and cheese 9.5 oz 12.0 320
Mango, 1 medium 10 oz. 1.1 135
Margarine, salted 1 T. 0 100
Marshmallows 4 regular 0.4 92
Mayonnaise 1 T. 0.2 100
Melon, cantaloupe 1 cup 1.4 56
Milk, whole 8 oz. 8.0 150
Milk, nonfat 8 oz. 8.4 86
Milk, evaporated 8 oz. 16.0 320
Milk, soy 8 oz. 6.6 79
Milk, coconut 1 cup 4.6 445
Milk, condensed 8 oz. 24.0 1040
Molasses 2 T. 0 53
Mushrooms, raw chopped ½ cup 0.7 9
Mustard, prepared 1 t. 1.0 5
Oil, any kind 1 cup 0 2000
Olives, black 10 0 90
Olives, green 10 0 40
Onions, chopped ½ cup 0.9 30
Orange 1 medium 1.3 60
Orange juice, fresh 8 oz. 1.7 112
Oysters, raw 6 medium 4.4 50
Papaya, raw 1 medium 1.9 119
Papaya nectar 8 oz. 0.4 143
Peach nectar 8 oz. 0.7 134
Peaches, canned 1 cup 1.2 189
Peach, raw, med 3 oz. 0.6 37
Peas, frozen 2/3 cup 5 70
Peanut Butter 2 T. 7.7 188
Peanuts, salted 1 oz. 7.0 160
Pear nectar 8 oz. 0.3 150
Pears, canned 1 cup 0.5 189
Pear, fresh, medium 5 oz. 0.6 98
Peas, green, canned ½ cup 3.5 62
Pecans, roasted 1 oz. 2.3 187
Pepsi cola 12 oz. can 0 50
Pickles, dill 1 large 0.4 12
Pie, apple, frozen 1/8 pie 2.4 296
Pie, cherry, frozen. 1/8 pie 2.5 325
Pie, pumpkin, frozen. 1/8 pie 4.3 229
Pineapple, canned 1 cup 0.9 199
Pineapple juice 8 oz. 0.8 140
Pineapple raw, chopped 1 cup 0.6 76
Pizza, cheese 1/8 of 12" 7.7 140
Pizza, cheese/meat 1/8 of 12" 13.0 184
Pork roast loin, no bone 3.5 oz 27.6 199
Potato, baked med. 7 oz. 4.6 220
Potato, fries, frozen. 10 strips 1.7 109
Potato, instant 1 cup 4.0 238
Prune juice 8 oz. 1.6 182
Prunes, dried 10 2.2 201
Pudding, instant choc ½ cup 4.4 158
Raisins 2/3 cup 3.4 302
Rice, white, cooked 1 cup 4.0 170
Rice, wild, cooked 1 cup 6.5 166
Salad dressing:
Blue Cheese (Light) 2 T. 2.0 140
French 2 T. 0 42
Italian 2 T. 0 32
Ranch 2 T. 1.0 60
Thousand Island 2 T. 0.2 48
Sausage, bologna slice 1 oz. 2.8 72
Sausage, frankfurter 1 - 2 oz 6.8 180
Sausage, pork link 2 oz. 10.8 256
Sherbet, orange 1 cup 2.2 264
Shrimp, cooked 3 oz. 17.8 84
Shrimp, breaded/fried 3 oz. 18.2 206
Soup, chicken veg. 1 cup 12.3 166
Soup, chicken noodle 1 cup 12.0 160
Soup, veg. Campbell’s 1 cup 3.5 122
Soup, veg. beef 1 cup 10.9 96
Soup, cream mushroom 1 cup 4.3 77
Sour cream 2 T. 0.8 52
Sour cream, fat free 2 T. 0 35
Soy Sauce 1 T. 1.5 11
Soybeans, boiled 1 cup 28.6 298
Squash, baked mashed 1 cup 2.2 114
Squash, zucchini 1 cup 1.2 28
Strawberries, fresh 1 cup 0.9 45
Sugar, white 1 T. 0 50
Sweet potato, baked 4 oz. 2.0 117
Tamarind, 1 med. 3 oz. 0.5 37
Tea, prepared brewed 1 cup 0 2
Tofu, raw 1 cup 20.0 188
Tomato, medium 4 oz. 1.0 26
Tomato, canned 1 cup 2.0 80
Tomato, paste 2 T 2.0 30
Tomato juice 6 oz. 1.4 31
Tuna, solid in oil 3 oz. 22.6 158
Tuna, solid in water 3 oz. 21.7 99
Turkey, breast roasted. 3.5 oz. 22.2 126
V
Vegetables, mixed frozen
(carrots, corn, peas, green
beans, lima beans) ½ cup 2.6 59
Vinegar, cider 1 T. 0 2
W
Waffle, frozen 4" sq. 1 2.0 87
Walnuts, English 14 halves 4.1 182
Watermelon 1 cup 1.0 51
Wine, white 3.5 oz. 0.1 70
Wine, red 3.5 oz. 0.2 74
Yogurt, plain Dannon 8 oz. 11.0 140
Yogurt, fruit Yoplait 6 oz 7.0 180
Yogurt, frozen, Sundae
Hot Fudge McDonalds 1 7.3 240
Wine, white 3.5 oz. 0.1 70
Wine, red 3.5 oz. 0.2 74
FAST FOODS
These Foods are high in Fat, Potassium, Sodium and Phosphorus.. By listing them, we are not endorsing them. We are only demonstrating their high caloric, fat, and salt content. With good judgment, you can occasionally, selectively, choose some safe items, such as Wendy’s broiled chicken sandwich, made especially for you with mustard, lettuce, pickle and tomato only.
Burger King
Food Item Protein Calories
Whopper 27.0 640
Cheeseburger 23.0 380
Croissandwich, Sausage,
ham and cheese 22.0 600
Chicken Sandwich 26.0 710
Medium French Fries 5.0 370
Onion Rings 4.0 310
Apple Pie 3.0 300
Chocolate Shake, medium 9.0 320
Kentucky Fried Chicken
Baked Chicken
BBQ Baked Beans 5.5 oz. 6.0 190
Biscuit 2 oz. 4.0 180
Chicken, original
recipe Breast 5.4 oz. 29.0 400
Chicken, original
recipe Leg 2.2 oz. 13.0 140
Chicken, original recipe Thigh 3.2 oz. 16.0 250
Chicken, original recipe Wing 1.6 oz. 9.0 140
Macaroni and cheese 5.4 oz. 7.0 180
Chicken, Extra Crispy Breast 5.9 oz. 31.0 470
Chicken, Extra Crispy Leg 2.4 oz. 13.0 190
Chicken, Extra Crispy Thigh 4.2 oz. 19.0 370
Chicken, Extra Crispy Wing 1.9 oz. 10.0 210
Potatoes, mashed/gravy 4.8 oz. 1.0 120
Corn Bread 2 oz. 3.0 228
McDonalds
Cheeseburger 15.0 310
Quarter Pounder 23.1 410
Quarter Pounder with Cheese 28.5 520
Chicken McNuggets, 1 serving 19.0 290
Big Mac 25.2 560
Fish Fillet Sandwich 13.8 440
French Fries, Regular 11.3 570
Egg McMuffin 18.2 290
Hotcakes and Syrup 8.2 410
Scrambled Eggs 12.4 140
Sausage 8.4 180
Apple Pie 2.2 260
Hot Fudge Sundae, frozen. yogurt 7.3 240
Choc. Shake 11.6 320
Chef's Salad, no dressing 20.5 230
Chef's Salad, Ranch dressing, 0.5 oz. 0.2 83
Chunky Chicken Salad 23.1 140
Chunky Chicken Salad,
Blue cheese dressing, 0.5oz 0.5 70
Pizza Hut
BIG FOOT Cheese 1 slice, 2.7 oz. 10.0 186
BIG FOOT Pepperoni 1 slice, 2.8 oz. 10.0 205
PAN PIZZA Beef 4.2 oz., 1 slice 14.0 286
PAN PIZZA Cheese 3.8 oz., 1 slice 12.0 261
PAN PIZZA Supreme, 5.1 oz.,1 slice 15.0 323
THIN'N CRISPY PIZZA Italian
Sausage 3.3 oz., 1 slice 11.0 236
THIN'N CRISPY PIZZA Pepperoni,
3 oz., 1 slice 11.0 215
THIN'N CRISPY PIZZA Cheese
3.0 oz., 1 slice 11.0 205
Taco Bell
Burrito, 1 bean 13.0 373
Chili Cheese, Burrito 14.3 326
Light Chicken Burrito 18.3 309
Fajita, 1 chicken 17.8 461
Fajita, 1 steak 9.9 465
Supreme Chicken Fajita 18.6 505
Taco, 1 10.2 183
Pico de gallo sauce, 1 serving. 0.2 7
Salsa, 1 serving 0.9 24
Wendy's
Chicken Breaded Sandwich 28.0 440
Stuffed Pita Chicken Caesar 8.4 oz 36.0 490
Stuffed Pita Classic Greek 8.25 oz. 17.0 430
Baked Potato, Cheese and Bacon 17.0 540
Baked Potato, Chili and Cheese 20.0 620
Chicken Nuggets 14.0 210
Bar-B-Q Nugget Sauce 1.0 50
Bar-B-Q Honey Sauce 0 130
Whopper 27.0 640Cheeseburger 23.0 380 Croissandwich, Sausage,ham and cheese 22.0 600Chicken Sandwich 26.0 710Medium French Fries 5.0 370Onion Rings 4.0 310Apple Pie 3.0 300Chocolate Shake, medium 9.0 320Baked Chicken BBQ Baked Beans 5.5 oz. 6.0 190Biscuit 2 oz. 4.0 180Chicken, original recipe Breast 5.4 oz. 29.0 400Chicken, original recipe Leg 2.2 oz. 13.0 140Chicken, original recipe Thigh 3.2 oz. 16.0 250Chicken, original recipe Wing 1.6 oz. 9.0 140Macaroni and cheese 5.4 oz. 7.0 180Chicken, Extra Crispy Breast 5.9 oz. 31.0 470Chicken, Extra Crispy Leg 2.4 oz. 13.0 190Chicken, Extra Crispy Thigh 4.2 oz. 19.0 370Chicken, Extra Crispy Wing 1.9 oz. 10.0 210Potatoes, mashed/gravy 4.8 oz. 1.0 120Corn Bread 2 oz. 3.0 228Cheeseburger 15.0 310Quarter Pounder 23.1 410Quarter Pounder with Cheese 28.5 520Chicken McNuggets, 1 serving 19.0 290Big Mac 25.2 560Fish Fillet Sandwich 13.8 440French Fries, Regular 11.3 570Egg McMuffin 18.2 290Hotcakes and Syrup 8.2 410Scrambled Eggs 12.4 140Sausage 8.4 180Apple Pie 2.2 260Hot Fudge Sundae, frozen. yogurt 7.3 240Choc. Shake 11.6 320Chef's Salad, no dressing 20.5 230Chef's Salad, Ranch dressing, 0.5 oz. 0.2 83Chunky Chicken Salad 23.1 140Chunky Chicken Salad, Blue cheese dressing, 0.5oz 0.5 70BIG FOOT Cheese 1 slice, 2.7 oz. 10.0 186BIG FOOT Pepperoni 1 slice, 2.8 oz. 10.0 205PAN PIZZA Beef 4.2 oz., 1 slice 14.0 286PAN PIZZA Cheese 3.8 oz., 1 slice 12.0 261PAN PIZZA Supreme, 5.1 oz.,1 slice 15.0 323THIN'N CRISPY PIZZA Italian Sausage 3.3 oz., 1 slice 11.0 236THIN'N CRISPY PIZZA Pepperoni, 3 oz., 1 slice 11.0 215THIN'N CRISPY PIZZA Cheese 3.0 oz., 1 slice 11.0 205Burrito, 1 bean 13.0 373Chili Cheese, Burrito 14.3 326Light Chicken Burrito 18.3 309Fajita, 1 chicken 17.8 461Fajita, 1 steak 9.9 465Supreme Chicken Fajita 18.6 505Taco, 1 10.2 183Pico de gallo sauce, 1 serving. 0.2 7Salsa, 1 serving 0.9 24Chicken Breaded Sandwich 28.0 440Stuffed Pita Chicken Caesar 8.4 oz 36.0 490Stuffed Pita Classic Greek 8.25 oz. 17.0 430Baked Potato, Cheese and Bacon 17.0 540Baked Potato, Chili and Cheese 20.0 620Chicken Nuggets 14.0 210Bar-B-Q Nugget Sauce 1.0 50Bar-B-Q Honey Sauce 0 130
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Nutrition Program 
