Weight Loss Diet Selector Health

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Nutrition Information
You can find food by its name and also brand names. For example, McDonald food items are listed under M.

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Abalone, meat only, raw 4 oz. Calories: 119. Protein in grams: 19.4. Carbohydrates in grams: 6.8. Fat in grams: 0.9. Cholesterol in milligrams: 96. Sodium in milligrams: 341. Fiber in grams: 0.

Acorn Squash, raw, 3/4 cup Calories: 35. Protein in grams: 1. Carbohydrates in grams: 9. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 2.

Alfalfa sprouts-advice for the elderly: Excellent

Alfredo sauce, canned, 1/4 cup Calories: 110. Protein in grams: 2. Carbohydrates in grams: 3. Fat in grams: 10. Cholesterol in milligrams: 40. Sodium in milligrams: 430 Fiber in grams: 0
Cream sauces-recommendations for breast-feeding mothers: Use sparingly, tend to be high in sugar, fat and calories

Allspice, 1 tsp. Calories: 5. Protein in grams: 0.1. Carbohydrates in grams: 1.4. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 0.4
Allspice is a known cancer fighter.

Almonds dry-roasted 1/4 cup Calories: 200. Protein in grams: 7. Carbohydrates in grams: 7. . Fat in grams: 18. Cholesterol in milligrams: 0. Sodium in milligrams: 250. Fiber in grams: 4.
     Almonds-recommendations for heart health: Loaded antioxidants lower heart disease, some cancers, lower bad LDL
     Almonds loaded antioxidant lower heart disease, some cancers, lower bad LDL
     Almond milk is a known cancer fighter.
     Almond oil is a known cancer fighter.

Anchovy, canned, in olive oil, 6 pcs. Calories: 25. Protein in grams: 4. Carbohydrates in grams: 0. Fat in grams: 1.5. Cholesterol in milligrams: n.a.. Sodium in milligrams: 750. Fiber in grams: 0.

Anchovy, fresh, 1 oz. Calories: 37. Protein in grams: 5.8. Carbohydrates in grams: 0. Fat in grams: 1.4. Cholesterol in milligrams: n.a.. Sodium in milligrams: 29. Fiber in grams: 0.

Animal Crackers-recommendations for children: Good for kids.

Apple 1/2 cup Calories: 80. Protein in grams: 0. Carbohydrates in grams: 21. Fat in grams: 0.5. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 3.
     Apples-cholesterol advice, pectin, soluble fiber helps lower cholesterol
     Apples-recommendations for heart health: Part of a heart smart diet.
     Apples contain anthocyanins to fight cancer(fiber colon)
     Apple-recommendations for breast-feeding mothers: Major source of Vit. A and C, folic acid, 4 or more servings
     Apple-recommendations for children: 2-4 servings daily

Apple juice 8 fl. oz. Calories: 120. Protein in grams: 0. Carbohydrates in grams: 29. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 20. Fiber in grams: 0.
Apple juice-recommendations for heart health: Part of a heart smart diet.

Apple, dried 1.4oz. Calories: 110. Protein in grams: 0. Carbohydrates in grams: 29. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 4.

Applesauce Calories: 100. Protein in grams: 0. Carbohydrates in grams: 25. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 1.
Applesauce-advice for the elderly: 2-4 servings daily, 1/2 cup

Apricot, canned 1/2 cup Calories: 60. Protein in grams: 0. Carbohydrates in grams: 16. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 1.

Apricot, dried 1.4 oz. Calories: 130. Protein in grams: 2. Carbohydrates in grams: 31. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 3.

Apricot, fresh 1/2 cup Calories: 37. Protein in grams: 1.1. Carbohydrates in grams: 8.6. Fat in grams: 0.3. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 1.9.
     Apricots-recommendations for breast-feeding mothers: Good source of Vit. A
     Apricots dried store in fridge up to 3 weeks
     Apricots are a known cancer fighter.

A source of carotene. Click for more information.

Arby-Q Calories: 431. Protein in grams: 20. Carbohydrates in grams: 48. Fat in grams: 18. Cholesterol in milligrams: 37. Sodium in milligrams: 1321. Fiber in grams: 3.

Arby's baked potato, plain Calories: Calories: 355. Protein in grams: 7. Carbohydrates in grams: 82. Fat in grams: 0.3. Cholesterol in milligrams: 0. Sodium in milligrams: 26. Fiber in grams: 7

Arby's chicken noodle soup Calories: 80. Protein in grams: 6. Carbohydrates in grams: 11. Fat in grams: 2. Cholesterol in milligrams: 20. Sodium in milligrams: 850. Fiber in grams: 1.

Arby's chicken salad Calories: 149. Protein in grams: 20. Carbohydrates in grams: 12. Fat in grams: 2. Cholesterol in milligrams: 29. Sodium in milligrams: 418. Fiber in grams: 5

Arby's clam chowder Calories: 190. Protein in grams: 9. Carbohydrates in grams: 18. Fat in grams: 9. Cholesterol in milligrams: 25. Sodium in milligrams: 965. Fiber in grams: 1.

Arby's cream of broccoli soup Calories: 160. Protein in grams: 7. Carbohydrates in grams: 15. Fat in grams: 8. Cholesterol in milligrams: 25. Sodium in milligrams: 1005. Fiber in grams:.

Arby's garden salad Calories: 61. Protein in grams: 3. Carbohydrates in grams: 12. Fat in grams: 0.5. Cholesterol in milligrams: 0. Sodium in milligrams: 40. Fiber in grams: 5.

Arby's horsey sauce 1/2 oz. Calories: 60. Protein in grams: 0. Carbohydrates in grams: 2. Fat in grams: 5. Cholesterol in milligrams: 5. Sodium in milligrams: 150. Fiber in grams: 0.

Arby's lumberjack mixed vegetable soup Calories: 90. Protein in grams: 2. Carbohydrates in grams: 10. Fat in grams: 4. Cholesterol in milligrams: 5. Sodium in milligrams: 1150. Fiber in grams: 1.

Arby's melt w/cheddar Calories: 368. Protein in grams: 18. Carbohydrates in grams: 36. Fat in grams: 18. Cholesterol in milligrams: 31. Sodium in milligrams: 937. Fiber in grams: 2.

Arby's Philly beef`n Swiss Calories: 755. Protein in grams: 39. Carbohydrates in grams: 48. Fat in grams: 47. Cholesterol in milligrams: 91. Sodium in milligrams: 2025. Fiber in grams: 3.

Arby's potato w/bacon soup Calories: 170. Protein in grams: 6. Carbohydrates in grams: 23. Fat in grams: 7. Cholesterol in milligrams: 20. Sodium in milligrams: 905. Fiber in grams: 2.

Arby's regular roast beef Calories: 388. Protein in grams: 23. Carbohydrates in grams: 33. Fat in grams: 19. Cholesterol in milligrams: 43. Sodium in milligrams: 1009. Fiber in grams: 3.

Arby's Roast beef sub Calories: 700. Protein in grams: 38. Carbohydrates in grams: 44. Fat in grams: 42. Cholesterol in milligrams: 84. Sodium in milligrams: 2034. Fiber in grams: 4.

Arby's roast beef deluxe Calories: 296. Protein in grams: 18. Carbohydrates in grams: 33. Fat in grams: 10. Cholesterol in milligrams: 42. Sodium in milligrams: 826. Fiber in grams: 6.

Arby's Roast chicken club Calories: 546. Protein in grams: 31. Carbohydrates in grams: 37. Fat in grams: 31. Cholesterol in milligrams: 58. Sodium in milligrams: 1103. Fiber in grams: 2.

Arby's Roast chicken deluxe Calories: 276. Protein in grams: 20. Carbohydrates in grams: 33. Fat in grams: 6. Cholesterol in milligrams: 33. Sodium in milligrams: 777. Fiber in grams: 4.

Arby's roast turkey deluxe Calories: 260. Protein in grams: 20. Carbohydrates in grams: 33. Fat in grams: 7. Cholesterol in milligrams: 33. Sodium in milligrams: 1262. Fiber in grams: 4.

Arby's sauce 1/2 oz. Calories: 15. Protein in grams: 0.1. Carbohydrates in grams: 4. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 113. Fiber in grams: 0.

Arby's side salad Calories: 23. Protein in grams: 1. Carbohydrates in grams: 4. Fat in grams: 0.3. Cholesterol in milligrams: 0. Sodium in milligrams: 15. Fiber in grams: 2.

Arby's Turkey sub Calories: 550. Protein in grams: 31. Carbohydrates in grams: 47. Fat in grams: 27. Cholesterol in milligrams: 65. Sodium in milligrams: 2084. Fiber in grams: 2.

Artichoke appetizer, marinated, 1.1 oz. Calories: 50. Protein in grams: 0. Carbohydrates in grams: 2. Fat in grams: 5. Cholesterol in milligrams: 0. Sodium in milligrams: 110. Fiber in grams: 0.

Artichoke, globe, fresh Calories: 60. Protein in grams: 4.2. Carbohydrates in grams: 13.4. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 114. Fiber in grams: 6.5.
Artichokes are is a known cancer fighter.

Asparagus, canned 1/2 cup Calories: 20. Protein in grams: 2. Carbohydrates in grams: 3. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 220. Fiber in grams: 2.

Asparagus, fresh 3.8oz. Calories: 14. Protein in grams: 1.3. Carbohydrates in grams: 2.6. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 1.2.

Asparagus, frozen 2 cups Calories: 90. Protein in grams: 5. Carbohydrates in grams: 16. Fat in grams: 0.5. Cholesterol in milligrams: 0. Sodium in milligrams: 35. Fiber in grams: 3.
Asparagus-recommendations for heart health: Part of a heart smart diet.
Asparagus store in fridge with the base wrapped in a damp paper towel

Au jus gravy mix, 1 tsp. Calories: 10. Protein in grams: 0. Carbohydrates in grams: 2. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 310. Fiber in grams: 0

Avocado dip 2 tbsp (Kraft) Calories: 60. Protein in grams: 1. Carbohydrates in grams: 4. Fat in grams: 4. Cholesterol in milligrams: 0. Sodium in milligrams: 240. Fiber in grams: 0.

Avocado medium 8 oz. Calories: 306. Protein in grams: 3.6. Carbohydrates in grams: 12. Fat in grams: 30. Cholesterol in milligrams: 0. Sodium in milligrams: 21. Fiber in grams: 4.7
     Avocado-advice for diabetics: 1/8 is a serving in recommended fat intake
     Avocado is a known cancer fighter.
     Avocado oil is a known cancer fighter.   Please scroll down to your selected food item.

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Bacon 2 slices (Armour) Calories: 60. Protein in grams: 4. Carbohydrates in grams: 0. Fat in grams: 4. Cholesterol in milligrams: 10. Sodium in milligrams: 280. Fiber in grams: 0.

"Bacon", vegetarian, 2 slices Calories: 60. Protein in grams: 2. Carbohydrates in grams: 2. Fat in grams: 4.5. Cholesterol in milligrams: 0. Sodium in milligrams: 220. Fiber in grams: <1

Bacon bits Real, 1tbsp. Calories: 25. Protein in grams: 3. Carbohydrates in grams: 0. Fat in grams: 1.5. Cholesterol in milligrams: 10. Sodium in milligrams: 180. Fiber in grams: 0

Bacon, Canadian (Oscar Mayer) 1.6 oz. Calories: 50. Protein in grams: 8. Carbohydrates in grams: 0. Fat in grams: 1.5. Cholesterol in milligrams: 25. Sodium in milligrams: 620. Fiber in grams: 0.

Bagel, blueberry, 3 oz. Calories: 220. Protein in grams: 7. Carbohydrates in grams: 43. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 450. Fiber in grams: 1.

Bagel, cinnamon raisin, 3 oz. Calories: 210. Protein in grams: 8. Carbohydrates in grams: 42. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 360. Fiber in grams: 2.

Bagel, onion, 3 oz. Calories: 210. Protein in grams: 8. Carbohydrates in grams: 43. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 340. Fiber in grams: 1.

Bagels Plain 2.6 oz. Calories: 200. Protein in grams: 7. Carbohydrates in grams: 40. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 340. Fiber in grams: 1.
     Bagels, (whole grain)-recommendations for heart health: Part of a heart smart diet.
     Bagel-advice for the elderly: Especially benefits the elderly.
     Bagel-recommendations for breast-feeding mothers: Major source of thiamin, niacin, iron, and zinc, 4 or more servings
     Bagel- low fat-advice for diabetics: 1/2 small bagel

A source of thiamin. Click for more information.

Baked beans (Bush's Best) vegetarian Calories: 130. Protein in grams: 6. Carbohydrates in grams: 24. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 550. Fiber in grams: 6.

Baked beans, canned 1/2 cup Calories: 150. Protein in grams: 6. Carbohydrates in grams: 29. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 350. Fiber in grams: 8.
Baked beans-advice for the elderly: 2-3 servings daily, 1/2 cup

Baking mix (Bisquick) 1/3 cup Calories: 160. Protein in grams: 3. Carbohydrates in grams: 30. Fat in grams: 5. Cholesterol in milligrams: 0. Sodium in milligrams: 490. Fiber in grams: 1

Baklava, white, 1.3 oz. pc. Calories: 210. Protein in grams: 3. Carbohydrates in grams: 18. Fat in grams: 14. Cholesterol in milligrams: 0. Sodium in milligrams: 45. Fiber in grams: 1.

Bamboo shoots, fresh, 1/2 cup Calories: 21. Protein in grams: 2. Carbohydrates in grams: 4. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 3. Fiber in grams: 0.7.

Banana squash, raw, 3/4 cup Your recommended caloric intake. Protein in grams: Calories: 30. Protein in grams: 1. Carbohydrates in grams: 7. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 1.

Bananas Calories: 105. Protein in grams: 1.2. Carbohydrates in grams: 26.7. Fat in grams: 0.6. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 2.7.
     Bananas-advice for the elderly: 2-4 servings daily, 1
     Bananas-recommendations for breast-feeding mothers: Major source of Vit. A and C, folic acid, 4 or more servings
     Bananas-recommendations for heart health: Part of a heart smart diet.
     Bananas-recommendations for children: 2-4 servings daily
     Bananas are a known cancer fighter.

Bananas dried dehydrated 1/4 cup Calories: 87. Protein in grams: 1. Carbohydrates in grams: 22.1. Fat in grams: 0.5. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 1.9.

Barbecue sauce 2 tbsp. Calories: 35. Protein in grams: 0. Carbohydrates in grams: 9. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 510. Fiber in grams: 0

Barley, pearled, dry, 1/4 cup Calories: 170. Protein in grams: 5. Carbohydrates in grams: 37. Fat in grams: 0.5. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 6.
Barley-hulled is a known cancer fighter.

Basil, fresh, 1 oz. Calories: 8. Protein in grams: 0.7. Carbohydrates in grams: 1.2. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: n.a
Basil is a known cancer fighter.

Bass, meat only, freshwater, 4 oz. Calories: 129. Protein in grams: 21.4. Carbohydrates in grams: 0. Fat in grams: 4.2. Cholesterol in milligrams: 77. Sodium in milligrams: 79. Fiber in grams: 0.
Bass is a known cancer fighter.
Striped bass-recommendations for heart health: Omega 3 g 0.7 fat g 2.0

Bay leaf, dried: crumbled, 1 tsp. Calories: 5. Protein in grams: 0.1. Carbohydrates in grams: 0.3. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: <1. Fiber in grams: <1.
Bay leaves are a known cancer fighter.

Bean dip, 2 tbsp. Calories: 40. Protein in grams: 2. Carbohydrates in grams: 6. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 140. Fiber in grams: 0

Bean salad, three bean, in jars, 1/2 cup Calories: 60. Protein in grams: 1. Carbohydrates in grams: 13. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 140. Fiber in grams: 2.

Bean-Great northern bean, boiled, 1/2 cup Calories: 104. Protein in grams: 7.3. Carbohydrates in grams: 18.6. Fat in grams: 0.4. Cholesterol in milligrams: 0. Sodium in milligrams: 2. Fiber in grams: 6.2.
     Beans* all loaded with protease inhibitors make it harder for cancer cells to invade
     Beans-navy-cholesterol advice, 1 1/2c daily 3 weeks lowered cholesterol 56 pt LDL plunged 51 pts
     Beans-cholesterol advice, Cholesterol fighter.
     Beans-advice for diabetics: high fiber
     Beans-as a flu fighter, proteins for immune system
     Beans-recommendations for children: Excellent source of protein.

Bean-Green bean, canned, French style, 1/2 cup Calories: 25. Protein in grams: <1. Carbohydrates in grams: 4. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 300. Fiber in grams: 2.

Beans and Franks, 1 cup Calories: 240. Protein in grams: 14. Carbohydrates in grams: 27. Fat in grams: 12. Cholesterol in milligrams: 35. Sodium in milligrams: 1090. Fiber in grams: 9

B�arnaise sauce mix, 1 tsp. Calories: 10. Protein in grams: 0. Carbohydrates in grams: 2. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 110. Fiber in grams: 0

Beef Flank steak, broiled, lean Calories: 256. Protein in grams: 30. Carbohydrates in grams: 0. Fat in grams: 14.2. Cholesterol in milligrams: 77. Sodium in milligrams: 92. Fiber in grams: 0.

A source of thiamin. Click for more information.

Beef gravy, 1/4 cup Calories: 30. Protein in grams: 1. Carbohydrates in grams: 4. Fat in grams: 2. Cholesterol in milligrams: >5. Sodium in milligrams: 300. Fiber in grams: 0
Gravy-recommendations for breast-feeding mothers: Use sparingly, tend to be high in sugar, fat and calories

Beef Ground, broiled med. extra lean Calories: 290. Protein in grams: 28.8. Carbohydrates in grams: 0. Fat in grams: 18.5. Cholesterol in milligrams: 95. Sodium in milligrams: 79. Fiber in grams: 0.

Beef Ground, raw, extra lean Calories: 265. Protein in grams: 21.1. Carbohydrates in grams: 0. Fat in grams: 19.3. Cholesterol in milligrams: 78. Sodium in milligrams: 75. Fiber in grams: 0.

A source of thiamin. Click for more information.

Beef hash, canned, 1 cup Calories: 490. Protein in grams: 18. Carbohydrates in grams: 25. Fat in grams: 38. Cholesterol in milligrams: 75. Sodium in milligrams: 1510. Fiber in grams: 8.

Beef Porterhouse steak, broiled lean Calories: 247. Protein in grams: 31.9. Carbohydrates in grams: 0. Fat in grams: 12.2. Cholesterol in milligrams: 91. Sodium in milligrams: 75. Fiber in grams: 0.

Beef Sirloin, top, broiled lean Calories: 229. Protein in grams: 34.4. Carbohydrates in grams: 0. Fat in grams: 9.1. Cholesterol in milligrams: 101. Sodium in milligrams: 75. Fiber in grams: 0.

Beef Tenderloin, broiled lean Calories: 252. Protein in grams: 32. Carbohydrates in grams: 0. Fat in grams: 12.7. Cholesterol in milligrams: 95. Sodium in milligrams: 71. Fiber in grams: 0.

A source of thiamin. Click for more information.

Beef Top loin, broiled lean Calories: 243. Protein in grams: 32.5. Carbohydrates in grams: 0. Fat in grams: 11.5. Cholesterol in milligrams: 86. Sodium in milligrams: 77. Fiber in grams: 0.

Beef, canned, brisket, cooked, 4 oz. Calories: 285. Protein in grams: 20.6. Carbohydrates in grams: 0.5. Fat in grams: 21.5. Cholesterol in milligrams: 111. Sodium in milligrams: 1286. Fiber in grams: 0.

Beef, round, eye of, roasted, lean only Calories: 198. Protein in grams: 32.9. Carbohydrates in grams: 0. Fat in grams: 6.5. Cholesterol in milligrams: 78. Sodium in milligrams: 70. Fiber in grams: 0.

Beef, short ribs, braised, lean only Calories: 335. Protein in grams: 34.9. Carbohydrates in grams: 0. Fat in grams: 20.6. Cholesterol in milligrams: 105. Sodium in milligrams: 66. Fiber in grams: 0.
Beef (lean)-recommendations for children: Excellent source of protein
Beef-advice for diabetics: 2 to 3 oz- one serving- trim all fat -roast, broil, boil

Beer light 12 oz. Calories: 100. Protein in grams: 0.7. Carbohydrates in grams: 4.8. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 0

Beer regular 12 oz. Calories: 146. Protein in grams: 0.9. Carbohydrates in grams: 13.2. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 19. Fiber in grams: 0
Beer-cholesterol advice, moderation

Beet greens, raw, 1/2 cup Calories: 4. Protein in grams: 0.4. Carbohydrates in grams: 0.8. Fat in grams: <.1. Cholesterol in milligrams: 0. Sodium in milligrams: 38. Fiber in grams: 0.7.
     Beets-advice for the elderly: Excellent
     Beets-as a flu fighter, strengthen immune system
     Beets-as a cold fighter, strengthen immune system
     Beets are a known cancer fighter.
     Beet greens are a known cancer fighter.

Beta-carotene found in vegetables/ fruits are heroes against the war against cancer

Black bean, dried, 3 oz. Calories: 120. Protein in grams: 8. Carbohydrates in grams: 20. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: n.a.. Fiber in grams: 11.

Blackberry syrup, 1 fl. oz. Calories: 120. Protein in grams: 0. Carbohydrates in grams: 30. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0.

Blackberry, fresh 1/2 cup Calories: 37. Protein in grams: 0.5. Carbohydrates in grams: 9.2. Fat in grams: 0.3. Cholesterol in milligrams: 0. Sodium in milligrams: tr.. Fiber in grams: 3.6.
     Blackberries-advice for the elderly: Excellent
     Blackberries high fiber, cancer fighting phytochemicals ellagic acid
     Berries-recommendations for children: Excellent source of Vitamin A.

Black-eyed peas, dry, 1/3 cup Calories: 130. Protein in grams: 8. Carbohydrates in grams: 21. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 250. Fiber in grams: 11.

Blood sausage, 1 oz. Calories: 107. Protein in grams: 4.1. Carbohydrates in grams: 0.4. Fat in grams: 9.8. Cholesterol in milligrams: 34. Sodium in milligrams: n.a.. Fiber in grams: 0

Blueberry, fresh 1/2 cup Calories: 41. Protein in grams: 0.5. Carbohydrates in grams: 10.2. Fat in grams: 0.3. Cholesterol in milligrams: 0. Sodium in milligrams: 5. Fiber in grams: 2.
Blueberries-advice for the elderly: Excellent
Blueberries contain anthocyanins, flavonoidsmay prevent cancer

Boar, wild, meat only, roasted, 4 oz. Calories: 181. Protein in grams: 32.1. Carbohydrates in grams: 0. Fat in grams: 5. Cholesterol in milligrams: n.a.. Sodium in milligrams: n.a.. Fiber in grams: 0

Bockwurst, raw, 1 oz. Calories: 87. Protein in grams: 3.8. Carbohydrates in grams: 0.1. Fat in grams: 7.8. Cholesterol in milligrams: n.a.. Sodium in milligrams: n.a.. Fiber in grams: 0

Bouillon, beef, 1 cube Calories: 5. Protein in grams: 0. Carbohydrates in grams: 0. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 1120. Fiber in grams: 0

Bouillon, chicken, 1 cube Calories: 5. Protein in grams: 0. Carbohydrates in grams: 0. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 1060. Fiber in grams: 0

Brains, beef, fried, 4 oz. Calories: 222. Protein in grams: 14.3. Carbohydrates in grams: 0. Fat in grams: 18. Cholesterol in milligrams: 2262. Sodium in milligrams: 179. Fiber in grams: 0.

Bratwurst, 2 oz. Calories: 190. Protein in grams: 11. Carbohydrates in grams: 2. Fat in grams: 17. Cholesterol in milligrams: 45. Sodium in milligrams: 740. Fiber in grams: 0.

Braunschweiger, 2 oz. Calories: 170. Protein in grams: 9. Carbohydrates in grams: 4. Fat in grams: 13. Cholesterol in milligrams: 95. Sodium in milligrams: 730. Fiber in grams: 0.

Brazil nut, shelled, 8 med. kernels Calories: 186. Protein in grams: 4.1. Carbohydrates in grams: 3.6. Fat in grams: 18.8. Cholesterol in milligrams: 0. Sodium in milligrams: <1. Fiber in grams: 1.6.

A source of thiamin. Click for more information.

Bread crumbs, garlic-herb, 1/4 cup Calories: 100. Protein in grams: 4. Carbohydrates in grams: 18. Fat in grams: 1.5. Cholesterol in milligrams: 0. Sodium in milligrams: 530. Fiber in grams: 1.

Bread crumbs, plain, 1/4 cup Calories: 110. Protein in grams: 4. Carbohydrates in grams: 19. Fat in grams: 1.5. Cholesterol in milligrams: 0. Sodium in milligrams: 210. Fiber in grams: 1.

Bread, buttermilk, 1 slice Calories: 70. Protein in grams: 2. Carbohydrates in grams: 13. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 170. Fiber in grams: 0.

Bread, French, 2 slices Calories: 140. Protein in grams: 4. Carbohydrates in grams: 27. Fat in grams: 1.5. Cholesterol in milligrams: 0. Sodium in milligrams: 350. Fiber in grams: 1

Bread, Italian, 2 slices Calories: 120. Protein in grams: 3. Carbohydrates in grams: 21. Fat in grams: 1.5. Cholesterol in milligrams: 0. Sodium in milligrams: 290. Fiber in grams: 1

Bread, multigrain, 1 slice Calories: 100. Protein in grams: 3. Carbohydrates in grams: 18. Fat in grams: 1.5. Cholesterol in milligrams: 0. Sodium in milligrams: 180. Fiber in grams: 2

Bread, oat Calories: 100. Protein in grams: 4. Carbohydrates in grams: 17. Fat in grams: 2. Cholesterol in milligrams: 0. Sodium in milligrams: 180. Fiber in grams: 2.

Bread, pita, white, 1/2 pc. Calories: 122. Protein in grams: 4. Carbohydrates in grams: 23. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 150. Fiber in grams: 1.

Bread, potato, 1 slice Calories: 70. Protein in grams: 2. Carbohydrates in grams: 13. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 140. Fiber in grams: 0.

Bread, rye, 2 slices Calories: 100. Protein in grams: 4. Carbohydrates in grams: 18. Fat in grams: 1.5. Cholesterol in milligrams: 0. Sodium in milligrams: 340. Fiber in grams: 2.
Rye is a known cancer fighter.

Bread, wheat, 1 slice Calories: 80. Protein in grams: 2. Carbohydrates in grams: 14. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 190. Fiber in grams: 0.

Bread, white, 1.1 oz. Calories: 80. Protein in grams: 2. Carbohydrates in grams: 15. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 160. Fiber in grams: 0.
     Bread, (whole grain)-recommendations for heart health: Part of a heart smart diet.
     Breads-recommendations for children: 6-11 servings daily
     Bread-advice for the elderly: 6-11 servings daily, 1 slice

Brewer's yeast is a known cancer fighter.

Broccoli, fresh 1/2 cup Calories: 12. Protein in grams: 1.3. Carbohydrates in grams: 2.3. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 12. Fiber in grams: 1.3.
     Broccoli-advice for diabetics: 1 cup raw or 1/2 cup cooked (fresh or frozen)
     Broccoli-cholesterol advice, cholesterol bashing
     Broccoli-advice for the elderly: 3-5 servings daily, 1/2 cup, Good source Vit. A., Excellent Vit. C. Folic acid
     Broccoli-as a flu fighter, flavonoids stop virus from reproducing
     Broccoli-recommendations for breast-feeding mothers: Good source of Vit. A, rich in Folic Acid, excellent source of Vit. C
     Broccoli-as a cold fighter, Contains vitamin C
     Broccoli-recommendations for heart health: Good source vitamin A., rich in folic acid, excellent Vitamin C.
     Broccoli-recommendations for children: 3-5 servings daily 1/2 cup
     Broccoli lower rate of cancer
     Broccoli flowers-advice for the elderly: Excellent

A source of carotene. Click for more information.

Broccoli, frozen 1 cup Calories: 25. Protein in grams: 2. Carbohydrates in grams: 4. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 25. Fiber in grams: 3.

Brown gravy mix, 2 tsp. Calories: 20. Protein in grams: <1. Carbohydrates in grams: 3. Fat in grams: 0.5. Cholesterol in milligrams: 0. Sodium in milligrams: 420. Fiber in grams: 0

Brownie mix, (Duncan Hines) Calories: 160. Protein in grams: 1. Carbohydrates in grams: 25. Fat in grams: 7. Cholesterol in milligrams: 10. Sodium in milligrams: 110. Fiber in grams: 0.

Brownie mix, (Pillsbury) Calories: 150. Protein in grams: 2. Carbohydrates in grams: 22. Fat in grams: 6. Cholesterol in milligrams: 15. Sodium in milligrams: 80. Fiber in grams: <1.

Brownie mix, (Snackwell's) Calories: 150. Protein in grams: 2. Carbohydrates in grams: 29. Fat in grams: 2.5. Cholesterol in milligrams: 0. Sodium in milligrams: 115. Fiber in grams: 1.

Brownie mix, (Sweets Rewards Low Fat) Calories: 130. Protein in grams: 2. Carbohydrates in grams: 27. Fat in grams: 2.5. Cholesterol in milligrams: 0. Sodium in milligrams: 115. Fiber in grams: 1.

Brownie, mix, 1 pc. (Betty Crocker) Calories: 160. Protein in grams: 2. Carbohydrates in grams: 27. Fat in grams: 6. Cholesterol in milligrams: 20. Sodium in milligrams: 110. Fiber in grams: 0.
Brown rice-advice for diabetics: 1/3 cup cooked
Brown rice is a known cancer fighter.

Brussels sprouts, boiled 7 oz. Calories: 8. Protein in grams: 0.5. Carbohydrates in grams: 1.8. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 4. Fiber in grams: 0.9.

Brussels sprouts, frozen 11 pcs. Calories: 35. Protein in grams: 3. Carbohydrates in grams: 7. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 15. Fiber in grams: 3.
     Brussels sprouts** lower rate of cancer
     Brussels sprouts-cholesterol advice, antioxidants
     Brussels sprouts-advice for the elderly: Excellent
     Brussels sprouts-as a cold fighter, Contains vitamin C

Buckwheat, whole-grain, 1 cup Calories: 584. Protein in grams: 22.5. Carbohydrates in grams: 121.6. Fat in grams: 5.8. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 17.
Buckwheat is a known cancer fighter.

Bulgar-advice for diabetics: 1/2 cup cooked - 3/4 cup dry
Bulgar is a known cancer fighter.

Burger King BK Big Fish Calories: 720. Protein in grams: 23. Carbohydrates in grams: 59. Fat in grams: 43. Cholesterol in milligrams: 80. Sodium in milligrams: 1180. Fiber in grams: 3.

Burger King BK Broiler chicken w/out mayo Calories: 370. Protein in grams: 29. Carbohydrates in grams: 45. Fat in grams: 9. Cholesterol in milligrams: 105. Sodium in milligrams: 1060. Fiber in grams: 2.

Burger King Burrito, frozen bean and cheese Calories: 280. Protein in grams: 10. Carbohydrates in grams: 43. Fat in grams: 8. Cholesterol in milligrams: 10. Sodium in milligrams: 460. Fiber in grams: 6.

Burger King Cheeseburger Calories: 360. Protein in grams: 21. Carbohydrates in grams: 27. Fat in grams: 19. Cholesterol in milligrams: 60. Sodium in milligrams: 760. Fiber in grams: 1.

Burger King Chicken Tenders 4 pcs. Calories: 180. Protein in grams: 11. Carbohydrates in grams: 9. Fat in grams: 11. Cholesterol in milligrams: 30. Sodium in milligrams: 470. Fiber in grams: 0.

Burger King Hamburger Calories: 320. Protein in grams: 19. Carbohydrates in grams: 27. Fat in grams: 15. Cholesterol in milligrams: 50. Sodium in milligrams: 520. Fiber in grams: 1.

Burger King Whopper Calories: 660. Protein in grams: 29. Carbohydrates in grams: 47. Fat in grams: 40. Cholesterol in milligrams: 85. Sodium in milligrams: 900. Fiber in grams: 3.

Burger King Whopper w/cheese Calories: 760. Protein in grams: 35. Carbohydrates in grams: 47. Fat in grams: 48. Cholesterol in milligrams: 110. Sodium in milligrams: 1380. Fiber in grams: 3.

Burger, vegetarian, patty, frozen Calories: 130. Protein in grams: 8. Carbohydrates in grams: 18. Fat in grams: 3. Cholesterol in milligrams: 15. Sodium in milligrams: 290. Fiber in grams: 5.

Butter 1 tbsp. Calories: 100. Protein in grams: 0.1. Carbohydrates in grams: 0. Fat in grams: 11.4. Cholesterol in milligrams: 31. Sodium in milligrams: 0.1. Fiber in grams: 0
     Butter-advice for diabetics: 1Tsp is a serving in recommended fat intake
     Butter-advice for the elderly: Use sparingly
     Butter-recommendations for breast-feeding mothers: Use sparingly, tend to be high in sugar, fat and calories

A source of Vitamin A. Click for more information.

Buttercup squash 3oz. Calories: 30. Protein in grams: 1. Carbohydrates in grams: 7. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 1.

Butterfish, baked, broiled, 4 oz. Calories: 212. Protein in grams: 25.1. Carbohydrates in grams: 0. Fat in grams: 11.7. Cholesterol in milligrams: 94. Sodium in milligrams: 129. Fiber in grams: 0.

Buttermilk, 1% fat Calories: 110. Protein in grams: 8. Carbohydrates in grams: 13. Fat in grams: 2.5. Cholesterol in milligrams: 15. Sodium in milligrams: 125. Fiber in grams: 0.

Buttermilk, 2% fat Calories: 130. Protein in grams: 8. Carbohydrates in grams: 13. Fat in grams: 5. Cholesterol in milligrams: 20. Sodium in milligrams: 125. Fiber in grams: 0.

Buttermilk, fat free Calories: 80. Protein in grams: 8. Carbohydrates in grams: 13. Fat in grams: 0. Cholesterol in milligrams: <5. Sodium in milligrams: 125. Fiber in grams: 0.

Buttermilk, whole Calories: 150. Protein in grams: 8. Carbohydrates in grams: 12. Fat in grams: 8. Cholesterol in milligrams: 35. Sodium in milligrams: 125. Fiber in grams: 0.

Butternut squash, baked, cubed, 1/2 cup Calories: 41. Protein in grams: 0.9. Carbohydrates in grams: 10.7. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 4. Fiber in grams: 2.9.

Butterscotch baking chips, 1 tbsp. Calories: 80. Protein in grams: <1. Carbohydrates in grams: 10. Fat in grams: 4. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 0.

Butterscotch syrup, 2 tbsp. Calories: 110. Protein in grams: 0. Carbohydrates in grams: 27. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 70. Fiber in grams: 0.

Butterscotch topping, 2 tbsp. Calories: 130. Protein in grams: <1. Carbohydrates in grams: 28. Fat in grams: 1.5. Cholesterol in milligrams: <5. Sodium in milligrams: 150. Fiber in grams: 0.

Butterscotch topping, Fat Free Calories: 130. Protein in grams: 0. Carbohydrates in grams: 31. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: <1. Please scroll down to your selected food item.

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Cabbage, Chinese, boiled, 1/2 cup Calories: 10. Protein in grams: 1.3. Carbohydrates in grams: 1.5. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 29. Fiber in grams: 1.4.

Cabbage, shredded, 1/2 cup Calories: 9. Protein in grams: 0.5. Carbohydrates in grams: 1.9. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 6. Fiber in grams: 0.8.
     Cabbage-cholesterol advice, antioxidants
     Cabbage-recommendations for breast-feeding mothers: Major source of Vit. A and C, folic acid, 4 or more servings
     Cabbage-as a cold fighter, Contains vitamin C
     Cabbage-recommendations for children: Excellent source of Vitamin A.
     Cabbage one of the most potent cancer fighting on the market
     Cole slaw-recommendations for breast-feeding mothers: Good source of Vit. C

Cake, carrot, iced, 1/16 cake Calories: 390. Protein in grams: 4. Carbohydrates in grams: 44. Fat in grams: 22. Cholesterol in milligrams: 40. Sodium in milligrams: 300. Fiber in grams: 1.

Cake, cheesecake, pineapple (Entenmann's) 1/5 Calories: 350. Protein in grams: 7. Carbohydrates in grams: 37. Fat in grams: 19. Cholesterol in milligrams: 85. Sodium in milligrams: 300. Fiber in grams: <1.

Cake, mix, angel food, 1/12 cake Calories: 130. Protein in grams: 3. Carbohydrates in grams: 30. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 320. Fiber in grams: 0.

Cake, mix, carrot Calories: 250. Protein in grams: 3. Carbohydrates in grams: 34. Fat in grams: 11. Cholesterol in milligrams: 55. Sodium in milligrams: 280. Fiber in grams: <1.

Cake, mix, Chocolate Calories: 250. Protein in grams: 3. Carbohydrates in grams: 35. Fat in grams: 11. Cholesterol in milligrams: 35. Sodium in milligrams: 280. Fiber in grams: <1.

Cake, mix, Devil's food Calories: 270. Protein in grams: 4. Carbohydrates in grams: 33. Fat in grams: 14. Cholesterol in milligrams: 55. Sodium in milligrams: 340. Fiber in grams: 1.

Cake, mix, German chocolate Calories: 230. Protein in grams: 3. Carbohydrates in grams: 34. Fat in grams: 9. Cholesterol in milligrams: 0. Sodium in milligrams: 290. Fiber in grams: <1.

Cake, mix, pound, 1/8 cake Calories: 260. Protein in grams: 4. Carbohydrates in grams: 45. Fat in grams: 8. Cholesterol in milligrams: 55. Sodium in milligrams: 210. Fiber in grams: 0.

Cake, mix, white, 1/10 cake Calories: 270. Protein in grams: 3. Carbohydrates in grams: 41. Fat in grams: 10. Cholesterol in milligrams: 0. Sodium in milligrams: 340. Fiber in grams: <1.

Cake, mix, yellow Calories: 240. Protein in grams: 3. Carbohydrates in grams: 35. Fat in grams: 10. Cholesterol in milligrams: 55. Sodium in milligrams: 290. Fiber in grams: <1.

Cake, snack (Ding Dongs) 2 pcs Calories: 360. Protein in grams: 3. Carbohydrates in grams: 44. Fat in grams: 19. Cholesterol in milligrams: 15. Sodium in milligrams: 240. Fiber in grams: 2.

Cake, snack (Ho-Hos) 2 pcs. Calories: 250. Protein in grams: 2. Carbohydrates in grams: 34. Fat in grams: 12. Cholesterol in milligrams: 20. Sodium in milligrams: 150. Fiber in grams: 1.

Cake, snack (Sno Balls) 1.8 oz. Calories: 180. Protein in grams: 1. Carbohydrates in grams: 31. Fat in grams: 5. Cholesterol in milligrams: 5. Sodium in milligrams: 190. Fiber in grams: 1.

Cake, snack (Suzy Q's) 2 oz. Calories: 230. Protein in grams: 2. Carbohydrates in grams: 35. Fat in grams: 9. Cholesterol in milligrams: 10. Sodium in milligrams: 270. Fiber in grams: 1.

Cake, snack (Twinkies Light) 1 1/2 oz. Calories: 130. Protein in grams: 1. Carbohydrates in grams: 27. Fat in grams: 1.5. Cholesterol in milligrams: 10. Sodium in milligrams: 190. Fiber in grams: 0.

Cake, snack (Twinkies) 1 1/2 oz. Calories: 150. Protein in grams: s: 1. Carbohydrates in grams: 25. Fat in grams: 5. Cholesterol in milligrams: 20. Sodium in milligrams: 200. Fiber in grams: 0.
Calcium hero in fighting colon cancer

Candy- Baby Ruth, 2.1 oz. Calories: 270. Protein in grams: 4. Carbohydrates in grams: 36. Fat in grams: 13. Cholesterol in milligrams: 0. Sodium in milligrams: 130. Fiber in grams: 2.

Candy- Butterfinger, 2.1 oz. Calories: 270. Protein in grams: 3. Carbohydrates in grams: 42. Fat in grams: 11. Cholesterol in milligrams: 0. Sodium in milligrams: 130. Fiber in grams: 1.

Candy Corn, 1oz. Calories: 110. Protein in grams: 0. Carbohydrates in grams: 27. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 40. Fiber in grams: 0.

Candy- Mars, 1.8 oz Calories: 240. Protein in grams: 3. Carbohydrates in grams: 31. Fat in grams: 13. Cholesterol in milligrams: 5. Sodium in milligrams: 70. Fiber in grams: 1.

Candy- Milk Duds 1.4 oz. Calories: 170. Protein in grams: 1. Carbohydrates in grams: 29. Fat in grams: 5. Cholesterol in milligrams: 0. Sodium in milligrams: 90. Fiber in grams: 0.

Candy- Twix, 1 oz. Calories: 140. Protein in grams: 1. Carbohydrates in grams: 19. Fat in grams: 7. Cholesterol in milligrams: 0. Sodium in milligrams: 60. Fiber in grams: 0.

Candy, hard, butterscotch or caramel, 3 pcs. Calories: 60. Protein in grams: 0. Carbohydrates in grams: 12. Fat in grams: 1.5. Cholesterol in milligrams: <5. Sodium in milligrams: 85. Fiber in grams: 0.

Candy, jellybeans, 25 pcs Calories: 140. Protein in grams: 0. Carbohydrates in grams: 36. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 15. Fiber in grams: 0.

Candy, licorice, 12 pcs. Calories: 150. Protein in grams: 0. Carbohydrates in grams: 37. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 20. Fiber in grams: 0.
Licorice slows down rapidly dividing cells like cancer inhibits estrogens

Licorice root tea-as a cold fighter, do not use if you have high blood pressure

Candy-3 Musketeers 2.1 0z. Calories: 260. Protein in grams: 2. Carbohydrates in grams: 46. Fat in grams: 8. Cholesterol in milligrams: 5. Sodium in milligrams: 110. Fiber in grams: 1.

Candy-Almond Joy, 1.76 oz. Calories: 240. Protein in grams: 2. Carbohydrates in grams: 28. Fat in grams: 13. Cholesterol in milligrams: 0. Sodium in milligrams: 65. Fiber in grams: 2.

Candy-Hershey's Kisses, 8 pcs. Calories: 210. Protein in grams: 3. Carbohydrates in grams: 23. Fat in grams: 12. Cholesterol in milligrams: 10. Sodium in milligrams: 35. Fiber in grams: 1.

Candy-M&M's, 1.7 oz. Calories: 240. Protein in grams: 2. Carbohydrates in grams: 34. Fat in grams: 10. Cholesterol in milligrams: 5. Sodium in milligrams: 30. Fiber in grams: 1.

Candy-M&M's, peanut 1.7 oz. Calories: 250. Protein in grams: 5. Carbohydrates in grams: 30. Fat in grams: 13. Cholesterol in milligrams: 5. Sodium in milligrams: 25. Fiber in grams: 2.

Candy-Milky Way, 2 oz. bar Calories: 270. Protein in grams: 2. Carbohydrates in grams: 41. Fat in grams: 10. Cholesterol in milligrams: 5. Sodium in milligrams: 95. Fiber in grams: 1.

Candy-Mounds, 1.9 oz. Calories: 250. Protein in grams: 2. Carbohydrates in grams: 31. Fat in grams: 13. Cholesterol in milligrams: 0. Sodium in milligrams: 80. Fiber in grams: 3.

Candy-Reese's peanut butter cup 1.6 oz. Calories: 240. Protein in grams: 5. Carbohydrates in grams: 24. Fat in grams: 14. Cholesterol in milligrams: 5. Sodium in milligrams: 150. Fiber in grams: 1.

Candy-Skittles, 2.2 oz. Calories: 240. Protein in grams: 0. Carbohydrates in grams: 54. Fat in grams: 2.5. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 0.

Candy-Snickers 1.2 oz. Calories: 280. Protein in grams: 4. Carbohydrates in grams: 35. Fat in grams: 14. Cholesterol in milligrams: 5. Sodium in milligrams: 140. Fiber in grams: 1.

Candy-Starburst 1.4 oz. Calories: 160. Protein in grams: 0. Carbohydrates in grams: 33. Fat in grams: 3.5. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0.

Candy-Tootsie Roll Midges 6 pcs. Calories: 160. Protein in grams: 1. Carbohydrates in grams: 33. Fat in grams: 3. Cholesterol in milligrams: 0. Sodium in milligrams: 40. Fiber in grams: 1.

Candy-Whoppers, 1 3/4 oz. box Calories: 230. Protein in grams: 2. Carbohydrates in grams: 36. Fat in grams: 9. Cholesterol in milligrams: 0. Sodium in milligrams: 125. Fiber in grams: 1.

Candy-York Peppermint Pattie, 1 1/2 oz. Calories: 150. Protein in grams: 1. Carbohydrates in grams: 34. Fat in grams: 3. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 0.
     Candy-advice for the elderly: Use sparingly
     Candy-recommendations for breast-feeding mothers: Use sparingly, tend to be high in sugar, fat and calories
     Candy-recommendations for children: Use sparingly

Cantaloupe, cubed 1/2 cup Calories: 29. Protein in grams: 0.7. Carbohydrates in grams: 6.7. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 7. Fiber in grams: 0.6.
     Cantaloupe-as a flu fighter, vitamin A
     Cantaloupe-recommendations for breast-feeding mothers: Excellent source of Vit. A, rich in Vit. C
     Cantaloupe-as a cold fighter, Contains vitamin C
     Cantaloupe-recommendations for children: Excellent source of Vitamin A.
     Cantaloupe is a known cancer fighter.

Capers, 1 tbsp. Calories: 5. Protein in grams: 0. Carbohydrates in grams: 1. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 350. Fiber in grams: 0

Cardamom is a known cancer fighter.

Carl's Jr. Charbroiled BBQ Chicken Sandwich Calories: 280. Protein in grams: 25. Carbohydrates in grams: 37. Fat in grams: 3. Cholesterol in milligrams: 60. Sodium in milligrams: 830. Fiber in grams: 2.

Carl's Jr. Hamburger, Carl's Famous Star Calories: 580. Protein in grams: 25. Carbohydrates in grams: 49. Fat in grams: 32. Cholesterol in milligrams: 70. Sodium in milligrams: 910. Fiber in grams: 2.

Carl's Jr. Western Bacon Cheeseburger Calories: 650. Protein in grams: 32. Carbohydrates in grams: 63. Fat in grams: 30. Cholesterol in milligrams: 80. Sodium in milligrams: 1430. Fiber in grams: 2.

Carmel topping, 2 tbsp. Calories: 120. Protein in grams: 2. Carbohydrates in grams: 28. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 90. Fiber in grams: 0.

Carrot juice 8 oz. Calories: 98. Protein in grams: 2.3. Carbohydrates in grams: 22.8. Fat in grams: 0.4. Cholesterol in milligrams: 0. Sodium in milligrams: 72. Fiber in grams: 2.

Carrots, canned 1/2 cup sliced Calories: 25. Protein in grams: 1. Carbohydrates in grams: 6. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 250. Fiber in grams: 2.

Carrots, fresh, 2.8 oz. Calories: 31. Protein in grams: 0.7. Carbohydrates in grams: 7.3. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 25. Fiber in grams: 2.2.
     Carrots-advice for diabetics: 1 cup raw or 1/2 cup cooked (fresh or frozen)
     Carrots-advice for the elderly: 3-5 servings daily, 1/2 cup
     Carrots-as a flu fighter, vitamin A
     Carrots-recommendations for breast-feeding mothers: Excellent source of Vit. A
     Carrots-recommendations for heart health: Part of a heart smart diet.
     Carrots-recommendations for children: 3-5 servings daily 1/2 cup
     Carrots help fight digestive -system cancer, hemorrhoids, lung cancer- breast

A source of carotene. Click for more information.

Carrots, frozen 3/4 cup sliced Calories: 25. Protein in grams: 1. Carbohydrates in grams: 6. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 180. Fiber in grams: 2.

Casaba, pulp, cubed, 1/2 cup Calories: 23. Protein in grams: 0.8. Carbohydrates in grams: 5.3. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 0.7.

Cashew 1 oz. Your recommended caloric intake. Protein in grams: Calories: 170. Protein in grams: 5. Carbohydrates in grams: 8. Fat in grams: 13. Cholesterol in milligrams: 0. Sodium in milligrams: 80. Fiber in grams: 1.

Catfish, channel, baked, broiled, 4 oz. Calories: 172. Protein in grams: 21.2. Carbohydrates in grams: 0. Fat in grams: 9.1. Cholesterol in milligrams: 73. Sodium in milligrams: 91. Fiber in grams: 0.
Catfish-recommendations for heart health: Omega 3 g 0.4 fat g 2.4

Cauliflower, fresh, 3 florets Calories: 14. Protein in grams: 1.1. Carbohydrates in grams: 2.9. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 17. Fiber in grams: 1.4.

Cauliflower, frozen 1/2 cup Calories: 20. Protein in grams: 2. Carbohydrates in grams: 4. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 15. Fiber in grams: 2.
Cauliflower high level indole gluosinolates believed to have variety fight can

Caviar, black or red, 1 tbsp. Calories: 40. Protein in grams: 3.9. Carbohydrates in grams: 0.6. Fat in grams: 2.9. Cholesterol in milligrams: 94. Sodium in milligrams: 240. Fiber in grams: 0.

Celery 8" stalk Calories: 6. Protein in grams: 0.3. Carbohydrates in grams: 1.5. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 35. Fiber in grams: 0.7.
Celery-recommendations for heart health: Part of a heart smart diet.
Celery is a known cancer fighter.

Cereal Bars Chocolate chip (Quaker Chewy) Calories: 80. Protein in grams: 1. Carbohydrates in grams: 13. Fat in grams: 2.5. Cholesterol in milligrams: 0. Sodium in milligrams: 45. Fiber in grams: 1.

Cereal Bars Kellogg's Nutri -Grain Calories: 140. Protein in grams: 2. Carbohydrates in grams: 27. Fat in grams: 3. Cholesterol in milligrams: 0. Sodium in milligrams: 110. Fiber in grams: 1.

Cereal Bars Kellogg's Rice Krispies Treats Calories: 90. Protein in grams: 1. Carbohydrates in grams: 18. Fat in grams: 2. Cholesterol in milligrams: 0. Sodium in milligrams: 100. Fiber in grams: 0.

Cereal Bars Oatmeal raisin (Quaker Chewy Low fat) Calories: 110. Protein in grams: 2. Carbohydrates in grams: 22. Fat in grams: 2. Cholesterol in milligrams: 0. Sodium in milligrams: 70. Fiber in grams: 1.

Cereal Bars Peanut butter (kudos) Calories: 130. Protein in grams: 2. Carbohydrates in grams: 18. Fat in grams: 5. Cholesterol in milligrams: 5. Sodium in milligrams: 85. Fiber in grams: 1.

Cereal Cheerios 3/4 cup Calories: 110. Protein in grams: 3. Carbohydrates in grams: 22. Fat in grams: 2. Cholesterol in milligrams: 0. Sodium in milligrams: 280. Fiber in grams: 3.

Cereal Corn Flaked 3/4 cup Calories: 100. Protein in grams: 2. Carbohydrates in grams: 24. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 300. Fiber in grams: 1.

Cereal Fiber One 1/2 cup Calories: 60. Protein in grams: 2. Carbohydrates in grams: 24. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 140. Fiber in grams: 13.

Cereal Frosted mini wheats 24 pcs. Calories: 200. Protein in grams: 6. Carbohydrates in grams: 48. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 200. Fiber in grams: 6.

Cereal Golden Grahams 3/4 cup Calories: 120. Protein in grams: 1. Carbohydrates in grams: 26. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 280. Fiber in grams: 1.

Cereal Grape Nuts 1/2 cup Calories: 200. Protein in grams: 6. Carbohydrates in grams: 47. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 350. Fiber in grams: 5.

Cereal Kellogg's All Bran 1/2 cup Calories: 80. Protein in grams: 4. Carbohydrates in grams: 24. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 65. Fiber in grams: 10.
Bran-cholesterol advice, Cholesterol fighter.
Bran cereal-advice for diabetics: 1/2 cup cooked - 3/4 cup dry

Cereal Malt-o Meal 3tbsp. Calories: 120. Protein in grams: 4. Carbohydrates in grams: 26. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 1.

Cereal Quick Oats 1/2 cup Calories: 150. Protein in grams: 5. Carbohydrates in grams: 27. Fat in grams: 3. Cholesterol in milligrams: 0. Sodium in milligrams: 140. Fiber in grams: 4.

Cereal Rice Krispies 1/4 cup Calories: 120. Protein in grams: 2. Carbohydrates in grams: 29. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 350. Fiber in grams: 0.

Cereal Special K 3/4 cup Calories: 110. Protein in grams: 6. Carbohydrates in grams: 23. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 220. Fiber in grams: 1.

Cereal Total Whole.3/4 cup Calories: 110. Protein in grams: 3. Carbohydrates in grams: 24. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 190. Fiber in grams: 3.

Cereal, granola (C.W. Post), 2/3 cup Calories: 280. Protein in grams: 5. Carbohydrates in grams: 45. Fat in grams: 9. Cholesterol in milligrams: 0. Sodium in milligrams: 150. Fiber in grams: 4.

Cereal, granola (Health Valley 98% Fat Free) 2/3 cup Calories: 180. ded caloric intake. Protein in grams: 5. Carbohydrates in grams: 43. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 90. Fiber in grams: 6.

Cereal, granola (Kellogg's Low fat) 1/2 cup Calories: 190. Protein in grams: 4. Carbohydrates in grams: 39. Fat in grams: 3. Cholesterol in milligrams: 0. Sodium in milligrams: 120. Fiber in grams: 3.

Cereal, ready-to-eat, (Corn Chex) Calories: 110. Protein in grams: 2. Carbohydrates in grams: 26. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 300. Fiber in grams: 0.

Cereal, ready-to-eat, (Frosted Flakes) 3/4 cup Calories: 120. .html", 370, 360, "resizable", 25, 20)'>Your recommended caloric intake. Protein in grams: 1. Carbohydrates in grams: 28. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 200. Fiber in grams: 1.

Cereal, ready-to-eat, (Post Toasties) Calories: 100. Protein in grams: 2. Carbohydrates in grams: 24. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 270. Fiber in grams: 1.
     Cereal-recommendations for breast-feeding mothers: Major source of thiamin, niacin, iron, and zinc, 4 or more servings
     Cereal (fiber, fortified)-recommendations for heart health: Part of a heart smart diet.
     Cereal whole.Recommendations for children: 6-11 servings daily

Cheese 1 oz. Cheddar (Kraft) Calories: 110. Protein in grams: 7. Carbohydrates in grams: 1. Fat in grams: 9. Cholesterol in milligrams: 30. Sodium in milligrams: 180. Fiber in grams: 0

Cheese 1 oz. Colby (Kraft) Calories: 110. Protein in grams: 7. Carbohydrates in grams: 1. Fat in grams: 9. Cholesterol in milligrams: 30. Sodium in milligrams: 180. Fiber in grams: 0

Cheese 1 oz. Colby jack (Kraft) Calories: 110. Protein in grams: 7. Carbohydrates in grams: 0. Fat in grams: 9. Cholesterol in milligrams: 30. Sodium in milligrams: 190. Fiber in grams: 0
     Cheese-advice for diabetics: 2 to 3 oz- one serving
     Cheese-recommendations for breast-feeding mothers: Excellent for calcium, protein, and riboflavin, recommended serving. at least 4
     Cheese-recommendations for children: Excellent sources of calcium, which is necessary for building strong bones and teeth
     Cheese (reduced fat)-recommendations for heart health: Part of a heart smart diet.

Cheese Cheez Whiz, 2 tbsp. Calories: 90. Protein in grams: 5. Carbohydrates in grams: 2. Fat in grams: 7. Cholesterol in milligrams: 20. Sodium in milligrams: 560. Fiber in grams: 0

Cheese Cottage, 1%, 1/2 cup (Hood Low fat) Calories: 80. Protein in grams: 13. Carbohydrates in grams: 6. Fat in grams: 1. Cholesterol in milligrams: 10. Sodium in milligrams: 380. Fiber in grams: 0

Cheese Cottage, 2%, 1/2 cup Calories: 100. Protein in grams: 16. Carbohydrates in grams: 3. Fat in grams: 2.5. Cholesterol in milligrams: 15. Sodium in milligrams: 400. Fiber in grams: 0

Cheese Cottage, 4%, 1/2 cup Calories: 120. Protein in grams: 15. Carbohydrates in grams: 2. Fat in grams: 5. Cholesterol in milligrams: 25. Sodium in milligrams: 400. Fiber in grams: 0
     Cottage cheese, (lowfat)-recommendations for heart health: Part of a heart smart diet.
     Cottage cheese-advice for diabetics: 1/2 to 3/4 cup
     Cottage Cheese-advice for the elderly: 2-3 servings daily, 1 1/2 oz. good source of protein
     Cottage cheese-recommendations for breast-feeding mothers: Excellent for calcium, protein, and riboflavin, recommended serving. at least 4
     Cottage cheese-recommendations for children: Excellent sources of calcium and
     Cottage cheese- best low fat /non fat

Cheese Cottage, nonfat, 1/2 cup Calories: 80. Protein in grams: 15. Carbohydrates in grams: 4. Fat in grams: 0. Cholesterol in milligrams: 10. Sodium in milligrams: 370. Fiber in grams: 0

Cheese Cream cheese, soft 2 tbsp. Calories: 100. Protein in grams: 2. Carbohydrates in grams: 1. Fat in grams: 10. Cholesterol in milligrams: 30. Sodium in milligrams: 100. Fiber in grams: 0.

Cheese Cream cheese, whipped, 3 tbsp. Calories: 110. Protein in grams: 2. Carbohydrates in grams: 1. Fat in grams: 11. Cholesterol in milligrams: 35. Sodium in milligrams: 95. Fiber in grams: 0.
Cream cheese-advice for diabetics: 1 Tlb is a serving in recommended fat intake

Cheese Monterey jack (Kraft) Calories: 110. Protein in grams: 6. Carbohydrates in grams: 0. Fat in grams: 9. Cholesterol in milligrams: 30. Sodium in milligrams: 190. Fiber in grams: 0

Cheese Mozzarella part skim (Kraft) Calories: 80. Protein in grams: 8. Carbohydrates in grams: 1. Fat in grams: 5. Cholesterol in milligrams: 15. Sodium in milligrams: 200. Fiber in grams: 0

Cheese Parmesan, grated, (Kraft 100%) 2tsp. Calories: 20. Protein in grams: 2. Carbohydrates in grams: 0. Fat in grams: 1.5. Cholesterol in milligrams: 5. Sodium in milligrams: 85. Fiber in grams: 0

Cheese Puffs -Fritos Cheetos Puffs Calories: 160. Protein in grams: 2. Carbohydrates in grams: 15. Fat in grams: 10. Cholesterol in milligrams: 0. Sodium in milligrams: 370. Fiber in grams: 1

Cheese Ricotta, part skim, 1/4 cup Calories: 80. Protein in grams: 7. Carbohydrates in grams: 2. Fat in grams: 5. Cholesterol in milligrams: 20. Sodium in milligrams: 75. Fiber in grams: 0.
Ricotta cheese is a known cancer fighter.

Cheese Swiss (Kraft) Calories: 110. Protein in grams: 8. Carbohydrates in grams: 0. Fat in grams: 9. Cholesterol in milligrams: 30. Sodium in milligrams: 50. Fiber in grams: 0

Cheese Velveeta, 1 oz. Calories: 80. Protein in grams: 5. Carbohydrates in grams: 3. Fat in grams: 6. Cholesterol in milligrams: 20. Sodium in milligrams: 420. Fiber in grams: 0

Cheese, American, processed, (Kraft Deluxe) 2/3 oz. Calories: 70. Protein in grams: 4. Carbohydrates in grams: <1. Fat in grams: 6. Cholesterol in milligrams: 15. Sodium in milligrams: 310. Fiber in grams: 0

Cheese, Feta Calories: 80. Protein in grams: 5. Carbohydrates in grams: <1. Fat in grams: 6. Cholesterol in milligrams: 20. Sodium in milligrams: 320. Fiber in grams: 0

Cherries, fresh, 1/2 cup pitted Calories: 39. Protein in grams: 0.8. Carbohydrates in grams: 9.4. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 3. Fiber in grams: 0.9.
Cherries-advice for the elderly: Excellent
Cherries are a known cancer fighter.

Chicken Breast, 3 1/2 oz. Calories: 193. Protein in grams: 29.2. Carbohydrates in grams: 0. Fat in grams: 7.6. Cholesterol in milligrams: 83. Sodium in milligrams: 69. Fiber in grams: 0.
     Chicken-advice for diabetics: 2 to 3 oz- one serving (remove skin)
     Chicken-advice for the elderly: 2-3 servings daily, 2 oz.
     Chicken-recommendations for breast-feeding mothers: Major source of protein, iron, niacin, thiamin, Vit. B6&B12, and folic acid, serving. 2
     Chicken substitute for red meat reduce risk of colon cancers in half
     Poultry-as a flu fighter, proteins for immune system
     Poultry-recommendations for children: Excellent source of protein
     Poultry-advice for diabetics: 2 to 3 oz- one serving

A source of thiamin. Click for more information.

Chicken Dark meat only Calories: 232. Protein in grams: 31. Carbohydrates in grams: 0. Fat in grams: 11. Cholesterol in milligrams: 105. Sodium in milligrams: 105. Fiber in grams: 0.

Chicken Drumstick, w/skin 1.8 oz. Calories: 112. Protein in grams: 14.1. Carbohydrates in grams: 0. Fat in grams: 5.8. Cholesterol in milligrams: 48. Sodium in milligrams: 47. Fiber in grams: 0.

Chicken giblets, simmered, 4 oz. Calories: 178. Protein in grams: 29.3. Carbohydrates in grams: 1.1. Fat in grams: 5.4. Cholesterol in milligrams: 446. Sodium in milligrams: 66. Fiber in grams: 0.

Chicken gravy mix, roasted, 1/4 cup Calories: 30. Protein in grams: 2. Carbohydrates in grams: 3. Fat in grams: 1. Cholesterol in milligrams: 5. Sodium in milligrams: 310. Fiber in grams: 0

Chicken gravy mix, style, 1/4 cup Calories: 20. Protein in grams: <1. Carbohydrates in grams: 4. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 260. Fiber in grams: 0

Chicken Light meat only Calories: 196. Protein in grams: 35.1. Carbohydrates in grams: 0. Fat in grams: 5.1. Cholesterol in milligrams: 96. Sodium in milligrams: 87. Fiber in grams: 0.

Chicken Thigh, w/skin, 2.2 oz. Calories: 153. Protein in grams: 15.5. Carbohydrates in grams: 0. Fat in grams: 9.6. Cholesterol in milligrams: 58. Sodium in milligrams: 52. Fiber in grams: 0.

Chicken Wing, w/skin, 2.2 oz. Calories: 99. Protein in grams: 9.1. Carbohydrates in grams: 0. Fat in grams: 6.6. Cholesterol in milligrams: 29. Sodium in milligrams: 28. Fiber in grams: 0.

Chicken, canned, in water, 2 oz. Calories: 60. Protein in grams: 11. Carbohydrates in grams: <1. Fat in grams: 1. Cholesterol in milligrams: 25. Sodium in milligrams: 230. Fiber in grams: <1.

Chili powder, 1 tbsp Calories: 24. Protein in grams: 0.9. Carbohydrates in grams: 4.1. Fat in grams: 1.3. Cholesterol in milligrams: 0. Sodium in milligrams: 76. Fiber in grams: 2.6

Chili, canned (Nally Con Carne) 7 1/2 oz. Calories: 260. Protein in grams: 18. Carbohydrates in grams: 28. Fat in grams: 8. Cholesterol in milligrams: 20. Sodium in milligrams: 810. Fiber in grams: 10.

Chili, Turkey, w/beans Calories: 210. Protein in grams: 17. Carbohydrates in grams: 26. Fat in grams: 3. Cholesterol in milligrams: 45. Sodium in milligrams: 1200. Fiber in grams: 5.

Chili, Turkey, w/out beans Calories: 190. Protein in grams: 24. Carbohydrates in grams: 17. Fat in grams: 3. Cholesterol in milligrams: 75. Sodium in milligrams: 1250. Fiber in grams: 3.

Chili, vegetarian Calories: 200. Protein in grams: 12. Carbohydrates in grams: 38. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 780. Fiber in grams: 7.

Chili, w/out beans Calories: 230. Protein in grams: 9.5. Carbohydrates in grams: 10.5. Fat in grams: 17. Cholesterol in milligrams: 30. Sodium in milligrams: 690. Fiber in grams: 2.5.
Chilies-advice for diabetics: 1 cup raw or 1/2 cup cooked (fresh or frozen)

Chives, fresh 1oz. Calories: 9. Protein in grams: 0.9. Carbohydrates in grams: 1.2. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 0.9.
Chives contain many of the same cancer fighting substances as garlic

Chocolate milk, dairy, 1 cup Calories: 170. Protein in grams: 8. Carbohydrates in grams: 30. Fat in grams: 1.5. Cholesterol in milligrams: 15. Sodium in milligrams: 210. Fiber in grams: 1.

Chocolate syrup 2tbsp. Calories: 100. Protein in grams: 1. Carbohydrates in grams: 24. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 25. Fiber in grams: 0.

Chocolate topping, fudge, 2 tbsp. Calories: 130. Protein in grams: 0. Carbohydrates in grams: 28. Fat in grams: 1.5. Cholesterol in milligrams: 0. Sodium in milligrams: 60. Fiber in grams: 1.

Chocolate topping, hot fudge (Micro Fat Free) Calories: 110. Protein in grams: 2. Carbohydrates in grams: 26. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 70. Fiber in grams: <1.

Chocolate, baking chips, (peanut butter) 1/2 oz. Calories: 80. Protein in grams: 3. Carbohydrates in grams: 7. Fat in grams: 4. Cholesterol in milligrams: 0. Sodium in milligrams: 35. Fiber in grams: 0.

Chocolate, baking chips, (Semisweet) Calories: 80. Protein in grams: <1. Carbohydrates in grams: 10. Fat in grams: 4. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0.
Dark chocolate recommendationed for heart health: Flavonoids thought to protect against heart disease
Dark chocolate antioxidants called flavonoids protect against certain cancers

Cinnamon, ground 1tsp. Calories: 6. Protein in grams: 0.1. Carbohydrates in grams: 2.1. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 1.4
Cinnamon is a known cancer fighter.

Clam dip, 2 tbsp. Calories: 60. Protein in grams: 1. Carbohydrates in grams: 3. Fat in grams: 4. Cholesterol in milligrams: 0. Sodium in milligrams: 250. Fiber in grams: 0

Clam, canned, 1/4 cup Calories: 30. Protein in grams: 6. Carbohydrates in grams: 1. Fat in grams: 0. Cholesterol in milligrams: 10. Sodium in milligrams: 290. Fiber in grams: 0.

Clams, boiled, poached steamed 4oz. Calories: 168. Protein in grams: 29. Carbohydrates in grams: 5.8. Fat in grams: 2.2. Cholesterol in milligrams: 76. Sodium in milligrams: 127. Fiber in grams: 0.

Cloves are a known cancer fighter.

Cocoa, baking, 1 tbsp. Calories: 20. Protein in grams: 1. Carbohydrates in grams: 3. Fat in grams: 0.5. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 1.

Coconut, package, flake 2 tbsp. Calories: 60. Protein in grams: 1. Carbohydrates in grams: 6. Fat in grams: 4. Cholesterol in milligrams: 0. Sodium in milligrams: 35. Fiber in grams: 1.

Cod, Atlantic, baked, broiled, 4 oz. Calories: 119. Protein in grams: 25.9. Carbohydrates in grams: 0. Fat in grams: 1. Cholesterol in milligrams: 62. Sodium in milligrams: 88. Fiber in grams: 0.

Cod, Pacific, baked, broiled, 4 oz. Calories: 119. Protein in grams: 26. Carbohydrates in grams: 0. Fat in grams: 0.9. Cholesterol in milligrams: 53. Sodium in milligrams: 103. Fiber in grams: 0.
Cod is a known cancer fighter.
Cod liver oil is a known cancer fighter.

Coffee, brewed, 6 fl. oz. Calories: 4. Protein in grams: 0.1. Carbohydrates in grams: 0.8. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 4. Fiber in grams: 0

Collard greens, boiled, drained, chopped, 1/2 cup Calories: 17. Protein in grams: 0.9. Carbohydrates in grams: 3.9. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 1.3.

Collard greens, fresh, raw, chopped, 1/2 cup Calories: 6. Protein in grams: 0.3. Carbohydrates in grams: 1.3. Fat in grams: <1. Cholesterol in milligrams: 0. Sodium in milligrams: 4. Fiber in grams: 0.7.
     Collard greens-as a flu fighter, strengthen immune system
     Collard greens-as a cold fighter, strengthen immune system
     Collard greens are a known cancer fighter.

Cookie, animal, 14 pcs Calories: 140. Protein in grams: 2. Carbohydrates in grams: 24. Fat in grams: 4. Cholesterol in milligrams: 0. Sodium in milligrams: 125. Fiber in grams: <1.

Cookies Chips Ahoy! 3pcs. 1.1 oz. Calories: 160. Protein in grams: 2. Carbohydrates in grams: 21. Fat in grams: 8. Cholesterol in milligrams: 0. Sodium in milligrams: 105. Fiber in grams: 1.

Cookies Chocolate chip, 7pcs. 1 oz. Calories: 130. Protein in grams: 2. Carbohydrates in grams: 22. Fat in grams: 4.5. Cholesterol in milligrams: 0. Sodium in milligrams: 120. Fiber in grams: 0.

Cookies Fig Newton 2 pcs. 1.1 oz. Calories: 110. Protein in grams: 1. Carbohydrates in grams: 22. Fat in grams: 2.5. Cholesterol in milligrams: 0. Sodium in milligrams: 125. Fiber in grams: 1.
Cookies (wafers, fruit-filled)-recommendations for heart health: Part of a heart smart diet.

Cookies Ginger Snaps, 5 pcs. 1.1 oz. Your recommended caloric intake. Protein in grams: Calories: 150. Protein in grams: 1. Carbohydrates in grams: 23. Fat in grams: 5. Cholesterol in milligrams: 0. Sodium in milligrams: 120. Fiber in grams: 0.

Cookies Graham cracker, chocolate 8pcs. 1 oz. Calories: 120. Protein in grams: 2. Carbohydrates in grams: 22. Fat in grams: 3. Cholesterol in milligrams: 0. Sodium in milligrams: 170. Fiber in grams: 1.

Cookies Graham crackers 8pcs. 1 oz. Calories: 120. Protein in grams: 2. Carbohydrates in grams: 22. Fat in grams: 3. Cholesterol in milligrams: 0. Sodium in milligrams: 180. Fiber in grams: 1.

Cookies Nilla wafer, 8pcs. 1.1oz Calories: 140. Protein in grams: 1. Carbohydrates in grams: 24. Fat in grams: 5. Cholesterol in milligrams: <5. Sodium in milligrams: 100. Fiber in grams: 0.
Cookies Vanilla Wafers-recommendations for children: Good for kids.

Cookies Nutter Butter 2 pcs. 1oz. Calories: 130. Protein in grams: 2. Carbohydrates in grams: 19. Fat in grams: 6. Cholesterol in milligrams: <5. Sodium in milligrams: 110. Fiber in grams: 1.

Cookies Oatmeal raisin, .9oz. Calories: 110. Protein in grams: 1. Carbohydrates in grams: 17. Fat in grams: 3.5. Cholesterol in milligrams: <5. Sodium in milligrams: 100. Fiber in grams: 1.

Cookies Oatmeal, .9oz. Calories: 110. Protein in grams: 2. Carbohydrates in grams: 17. Fat in grams: 3.5. Cholesterol in milligrams: <5. Sodium in milligrams: 85. Fiber in grams: 1.

Cookies Oreo Double Stuff 2 pcs. 1 oz. Calories: 140. Protein in grams: 1. Carbohydrates in grams: 19. Fat in grams: 7. Cholesterol in milligrams: 0. Sodium in milligrams: 150. Fiber in grams: 1.

Cookies Oreo, 3pcs. 1.2 oz. Calories: 160. Protein in grams: 1. Carbohydrates in grams: 23. Fat in grams: 7. Cholesterol in milligrams: 0. Sodium in milligrams: 290. Fiber in grams: 1.

Cookies Peanut butter, 3/4-oz. Calories: 100. Protein in grams: 2. Carbohydrates in grams: 12. Fat in grams: 5. Cholesterol in milligrams: 10. Sodium in milligrams: 85. Fiber in grams: 1.

Cookies refrigerated Chocolate chip, 2tbsp. Calories: 140. Protein in grams: 1. Carbohydrates in grams: 20. Fat in grams: 6. Cholesterol in milligrams: 10. Sodium in milligrams: 110. Fiber in grams: 1.

Cookies refrigerated Peanut butter, 2 tbsp Calories: 160. Protein in grams: 2. Carbohydrates in grams: 19. Fat in grams: 8. Cholesterol in milligrams: 10. Sodium in milligrams: 120. Fiber in grams: 1.

Cookies refrigerated Sugar, 1/2 slice Calories: 120. Protein in grams: 1. Carbohydrates in grams: 18. Fat in grams: 5. Cholesterol in milligrams: <5. Sodium in milligrams: 130. Fiber in grams: 1.

Cookies Sugar, .8oz. Calories: 100. Protein in grams: 1. Carbohydrates in grams: 16. Fat in grams: 3. Cholesterol in milligrams: 5. Sodium in milligrams: 160. Fiber in grams: 0.

Cookies-advice for diabetics: 2 small - one serving (eat as part of meal, not extra)
Cookies-recommendations for breast-feeding mothers: Use sparingly, tend to be high in sugar, fat and calories

Corn Chips Doritos Calories: 140. Protein in grams: 2. Carbohydrates in grams: 17. Fat in grams: 7. Cholesterol in milligrams: 0. Sodium in milligrams: 200. Fiber in grams: 1

Corn Chips Fritos Calories: 160. Protein in grams: 2. Carbohydrates in grams: 15. Fat in grams: 10. Cholesterol in milligrams: 0. Sodium in milligrams: 170. Fiber in grams: 1

Corn Chips Tostitos Restaurant Calories: 140. Protein in grams: 2. Carbohydrates in grams: 19. Fat in grams: 6. Cholesterol in milligrams: 0. Sodium in milligrams: 110. Fiber in grams: 1
Chips-recommendations for breast-feeding mothers: Use sparingly, tend to be high in sugar, fat and calories

Corn flour, masa. 1 cup Calories: 416. Protein in grams: 10.7. Carbohydrates in grams: 87. Fat in grams: 4.3. Cholesterol in milligrams: 0. Sodium in milligrams: 6. Fiber in grams: 10.9.

Corn flour, whole-grain, 1 cup Calories: 422. Protein in grams: 8.1. Carbohydrates in grams: 89.9. Fat in grams: 4.5. Cholesterol in milligrams: 0. Sodium in milligrams: 6. Fiber in grams: 15.7.

Corn grits, dry, white, 1/4 cup Calories: 140. Protein in grams: 3. Carbohydrates in grams: 30. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 1.

Corn grits, dry, yellow, 1/4 cup Calories: 130. Protein in grams: 3. Carbohydrates in grams: 29. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 1.

Corn, canned 1/2 cup Calories: 90. Protein in grams: 2. Carbohydrates in grams: 18. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 360. Fiber in grams: 3.

Corn, fresh, kernels 1/2 cup Calories: 89. Protein in grams: 2.7. Carbohydrates in grams: 20.6. Fat in grams: 1.1. Cholesterol in milligrams: 0. Sodium in milligrams: 14. Fiber in grams: 2.3.
     Corn-advice for diabetics: 1/2 cup cooked - (starchy vegetable)
     Corn-advice for the elderly: 3-5 servings daily, 1/2 cup
     Corn-advice for the elderly: Excellent
     Corn is a known cancer fighter.
     Corn-recommendations for children: 3-5 servings daily 1/2 cup

Corn, frozen 1/3 cup Calories: 70. Protein in grams: 3. Carbohydrates in grams: 17. Fat in grams: 0.5. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 2.

Cornish hen, fresh or frozen, dark, 3 oz. Calories: 210. Protein in grams: 18. Carbohydrates in grams: 0. Fat in grams: 15. Cholesterol in milligrams: 130. Sodium in milligrams: 45. Fiber in grams: 0.

Cornish hen, fresh or frozen, white, 3 oz. Calories: 170. Protein in grams: 21. Carbohydrates in grams: 0. Fat in grams: 10. Cholesterol in milligrams: 100. Sodium in milligrams: 40. Fiber in grams: 0.

Cornmeal, yellow, 3 tbsp. Calories: 110. Protein in grams: 2. Carbohydrates in grams: 24. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: <1.
Cornmeal good source of protein. A known cancer fighter.

Cornstarch, 1 tbsp. Calories: 30. Protein in grams: 0. Carbohydrates in grams: 7. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0.

Cowpeas, fresh, leafy tips, boiled, 4 oz. Calories: 25. Protein in grams: 5.3. Carbohydrates in grams: 3.2. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 7. Fiber in grams: n.a

Crab, Dungeness, boiled, poached Calories: 125. Protein in grams: 25.3. Carbohydrates in grams: 1.1. Fat in grams: 1.4. Cholesterol in milligrams: 86. Sodium in milligrams: 429. Fiber in grams: 0.

Crab, imitation flakes 1/2 cup Calories: 100. Protein in grams: 6. Carbohydrates in grams: 15. Fat in grams: 1.5. Cholesterol in milligrams: 5. Sodium in milligrams: 430. Fiber in grams: 0.

Cracker, (Goldfish Original), 55 pcs. Calories: 140. Protein in grams: 3. Carbohydrates in grams: 19. Fat in grams: 6. Cholesterol in milligrams: 0. Sodium in milligrams: 230. Fiber in grams: <1.

Cracker, whole wheat, 5 pcs. Calories: 60. Protein in grams: 2. Carbohydrates in grams: 10. Fat in grams: 1.5. Cholesterol in milligrams: 0. Sodium in milligrams: 130. Fiber in grams: <1.
Crackers, (wheat, rye)-recommendations for heart health: Part of a heart smart diet.

Cracker, zwieback, 1 pc. Calories: 35. Protein in grams: 1. Carbohydrates in grams: 6. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 0.

Crackers Better Cheddars 22pcs, 1.1 oz. Calories: 150. Protein in grams: 4. Carbohydrates in grams: 17. Fat in grams: 8. Cholesterol in milligrams: <5. Sodium in milligrams: 290. Fiber in grams: 1.

Crackers Cheese Nips 29pcs, 1.1 oz Calories: 150. Protein in grams: 3. Carbohydrates in grams: 18. Fat in grams: 6. Cholesterol in milligrams: 0. Sodium in milligrams: 310. Fiber in grams: 1.

Crackers Cheez-it, 27pcs, 1.1 oz. Calories: 160. Protein in grams: 4. Carbohydrates in grams: 16. Fat in grams: 8. Cholesterol in milligrams: 0. Sodium in milligrams: 240. Fiber in grams: 1.

Crackers Chicken In A Biskit 12pcs 1.1oz. Calories: 160. Protein in grams: 2. Carbohydrates in grams: 17. Fat in grams: 9. Cholesterol in milligrams: 0. Sodium in milligrams: 270. Fiber in grams: 1.

Crackers Ritz Original 5pcs, 6oz. Calories: 80. Protein in grams: 1. Carbohydrates in grams: 10. Fat in grams: 4. Cholesterol in milligrams: 0. Sodium in milligrams: 135. Fiber in grams: 0.

Crackers Saltines, 5pcs, 1/2 oz. Calories: 60. Protein in grams: 1. Carbohydrates in grams: 10. Fat in grams: 1.5. Cholesterol in milligrams: 0. Sodium in milligrams: 180. Fiber in grams: 0.

Crackers Triscuit Original 7pcs, 1.1 oz. Calories: 140. Protein in grams: 3. Carbohydrates in grams: 21. Fat in grams: 5. Cholesterol in milligrams: 0. Sodium in milligrams: 170. Fiber in grams: 4.

Crackers Wheat Thins Original, 16pcs, 8 oz. Calories: 140. Protein in grams: 2. Carbohydrates in grams: 19. Fat in grams: 6. Cholesterol in milligrams: 0. Sodium in milligrams: 180. Fiber in grams: 2.

     Crackers-recommendations for breast-feeding mothers: Major source of thiamin, niacin, iron, and zinc, 4 or more servings
     Crackers-recommendations for children: 6-11 servings daily
     Crackers- low fat-advice for diabetics: good for snacks

Cranberries, fresh, 2oz. Calories: 25. Protein in grams: 0. Carbohydrates in grams: 6. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0.
Cranberries high fiber, cancer fighting phytochemicals ellagic acid

Cranberry juice 8 fl. oz. Calories: 100. Protein in grams: 0. Carbohydrates in grams: 24. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 20. Fiber in grams: 0.

Cranberry juice cocktail, 8 fl. oz. Calories: 140. Protein in grams: 0. Carbohydrates in grams: 34. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 35. Fiber in grams: 0.

Cranberry sauce, canned, 1/4 cup Calories: 110. Protein in grams: 0. Carbohydrates in grams: 27. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 35. Fiber in grams: 1.

Cranberry sauce, canned, whole, 1/4 cup Calories: 110. Protein in grams: 0. Carbohydrates in grams: 28. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 35. Fiber in grams: 1.

Cranberry, dried, 1/3 cup Calories: 130. Protein in grams: 0. Carbohydrates in grams: 33. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 2.
Cranberry juice-recommendations for heart health: Part of a heart smart diet.

Cream topping 2tbsp. (Cool Whip Lite) Calories: 20. Protein in grams: 0. Carbohydrates in grams: 2. Fat in grams: 1. Cholesterol in milligrams: Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0.

Cream, half-and-half, 2tbsp. Calories: 40. Protein in grams: 1. Carbohydrates in grams: 1. Fat in grams: 3.5. Cholesterol in milligrams: 15. Sodium in milligrams: 20. Fiber in grams: 0.

Cream, sour, 2tbsp Calories: 60. Protein in grams: 1. Carbohydrates in grams: 2. Fat in grams: 5. Cholesterol in milligrams: 20. Sodium in milligrams: 20. Fiber in grams: 0.
Sour cream, (low fat)-recommendations for heart health: Part of a heart smart diet.
Sour cream-recommendations for breast-feeding mothers: Use sparingly, tend to be high in sugar, fat and calories

Cream, sour, light Calories: 35. Protein in grams: 1. Carbohydrates in grams: 3. Fat in grams: 1.5. Cholesterol in milligrams: 5. Sodium in milligrams: 20. Fiber in grams: 0.

Cream, sour, nonfat Calories: 25. Protein in grams: 1. Carbohydrates in grams: 4. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 25. Fiber in grams: 0.

Cream, whipping, heavy, 1 tbsp. Calories: 52. Protein in grams: 0.3. Carbohydrates in grams: 0.4. Fat in grams: 5.6. Cholesterol in milligrams: 21. Sodium in milligrams: 6. Fiber in grams: 0.

Cream, whipping, light, 1 tbsp. Calories: 44. Protein in grams: 0.3. Carbohydrates in grams: 0.4. Fat in grams: 4.6. Cholesterol in milligrams: 17. Sodium in milligrams: 5. Fiber in grams: 0.

Creamer, nondairy, powder, 1 tsp. Calories: 10. Protein in grams: 0. Carbohydrates in grams: 1. Fat in grams: 0.5. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0.

Croutons, seasoned 2tbsp. Calories: 30. aScript:openPopWin("http://www.SelectSmart.com/FOOD/counter.html", 370, 360, "resizable", 25, 20)'>Your recommended caloric intake. Protein in grams: 1. Carbohydrates in grams: 5. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 75. Fiber in grams: <1.

Cucumber, sliced, 1/2 cup Calories: 7. Protein in grams: 0.4. Carbohydrates in grams: 1.4. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 0.4.
Cucumbers-cholesterol advice, decreases cholesterol

Cumin is a known cancer fighter.

Cup cake-advice for diabetics: small - one serving (eat as part of meal, not extra)

Curry powder, 1 tbsp. Calories: 20. Protein in grams: 0.8. Carbohydrates in grams: 3.7. Fat in grams: 0.9. Cholesterol in milligrams: 0. Sodium in milligrams: 3. Fiber in grams: 1
Curry powder-as a flu fighter, may kill viruses
Curry powder-as a cold fighter, relieve bronchial and sinus congestion, may kill viruses

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Dairy Queen Chicken breast fillet sandwich Calories: 430. Protein in grams: 24. Carbohydrates in grams: 37. Fat in grams: 20. Cholesterol in milligrams: 55. Sodium in milligrams: 760. Fiber in grams: 2.

Dairy Queen DQ Homstyle cheeseburger Calories: 340. Protein in grams: 20. Carbohydrates in grams: 29. Fat in grams: 17. Cholesterol in milligrams: 55. Sodium in milligrams: 850. Fiber in grams: 2.

Dairy Queen DQ Ultimate burger Calories: 670. Protein in grams: 40. Carbohydrates in grams: 29. Fat in grams: 43. Cholesterol in milligrams: 135. Sodium in milligrams: 1210. Fiber in grams: 2.

Dairy Queen Grilled Chicken Sandwich Calories: 310. Protein in grams: 24. Carbohydrates in grams: 30. Fat in grams: 10. Cholesterol in milligrams: 50. Sodium in milligrams: 1040. Fiber in grams: 3.

Dairy Queen Hamburger Calories: 290. Protein in grams: 17. Carbohydrates in grams: 29. Fat in grams: 12. Cholesterol in milligrams: 45. Sodium in milligrams: 630. Fiber in grams: 2.

Danish, frozen, apple or raspberry, 1 pc. Calories: 210. Protein in grams: 4. Carbohydrates in grams: 29. Fat in grams: 9. Cholesterol in milligrams: 15. Sodium in milligrams: 190. Fiber in grams: 2.

Dates, dried, pitted 5-6pcs, 1.4oz. Calories: 120. Protein in grams: 1. Carbohydrates in grams: 31. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 3.
Dates are a known cancer fighter.

Dolphinfish, meat only, baked, broiled, 4 oz. Calories: 124. Protein in grams: 26.9. Carbohydrates in grams: 0. Fat in grams: 1. Cholesterol in milligrams: 107. Sodium in milligrams: 128. Fiber in grams: 0.

Donuts Chocolate cake Dolly Madison, 2oz. Calories: 260. Protein in grams: 3. Carbohydrates in grams: 28. Fat in grams: 15. Cholesterol in milligrams: 10. Sodium in milligrams: 230. Fiber in grams: 1.

Donuts Chocolate frosted Calories: 140. Protein in grams: 1. Carbohydrates in grams: 15. Fat in grams: 8. Cholesterol in milligrams: 5. Sodium in milligrams: 130. Fiber in grams: 1.

Donuts Dolly Madison Old Fashioned Calories: 280. Protein in grams: 4. Carbohydrates in grams: 28. Fat in grams: 16. Cholesterol in milligrams: 20. Sodium in milligrams: 360. Fiber in grams: 0.

Donuts Dolly Madison Plain Calories: 140. Protein in grams: 2. Carbohydrates in grams: 15. Fat in grams: 7. Cholesterol in milligrams: 10. Sodium in milligrams: 190. Fiber in grams: 0.

Donuts Powdered sugar Calories: 120. Protein in grams: 1. Carbohydrates in grams: 14. Fat in grams: 6. Cholesterol in milligrams: 10. Sodium in milligrams: 140. Fiber in grams: 0.
Dried fruits(apricots, prunes-recommendations for heart health: Excellent

Duck, domesticated, meat only, 4 oz. Calories: 228. Protein in grams: 26.6. Carbohydrates in grams: 0. Fat in grams: 12.7. Cholesterol in milligrams: 101. Sodium in milligrams: 74. Fiber in grams: 0.

Duck, wild, breast meat, 4 oz. Calories: 139. Protein in grams: 22.5. Carbohydrates in grams: 0. Fat in grams: 4.8. Cholesterol in milligrams: n.a.. Sodium in milligrams: 65. Fiber in grams: 0. Please scroll down to your selected food item.

Use our

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Eel, meat only, baked, broiled, 4 oz. Calories: 268. Protein in grams: 26.8. Carbohydrates in grams: 0. Fat in grams: 17. Cholesterol in milligrams: 183. Sodium in milligrams: 74. Fiber in grams: 0.

Egg White only esizable", 25, 20)'>Your recommended caloric intake. Protein in grams: Calories: 17. Protein in grams: 3.5. Carbohydrates in grams: 0.3. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 55. Fiber in grams: 0.
Egg white is a known cancer fighter.
Egg-advice for diabetics: 1 egg -equivalent to 1 oz of meat

Egg Yolk only Calories: 59. Protein in grams: 2.8. Carbohydrates in grams: 0.3. Fat in grams: 5.1. Cholesterol in milligrams: 213. Sodium in milligrams: 7. Fiber in grams: 0

Egg, 1 Large Whole Calories: 75. Protein in grams: 6.3. Carbohydrates in grams: 0.6. Fat in grams: 5. Cholesterol in milligrams: 213. Sodium in milligrams: 63. Fiber in grams: 0.
     Eggs-advice for the elderly: 2-3 servings daily, 1 good source of protein.
     Eggs-recommendations for breast-feeding mothers: Major source of protein, iron, niacin, thiamin, Vit. B6&B12, and folic acid, serving. 2
     Eggs-recommendations for heart health: Good source of protein
     Eggs-recommendations for children: Excellent source of protein
     Eggs are a known cancer fighter.

A source of vitamin A. Click for more information.

Egg, duck, 1 egg Calories: 130. Protein in grams: 9. Carbohydrates in grams: 1. Fat in grams: 9.6. Cholesterol in milligrams: 619. Sodium in milligrams: 102. Fiber in grams: 0.

Egg, quail, 1 egg Calories: 14. Protein in grams: 1.2. Carbohydrates in grams: <.1. Fat in grams: 1. Cholesterol in milligrams: 76. Sodium in milligrams: n.a.. Fiber in grams: 0.

Egg, Substitute, (Egg Beaters) 1/4 cup Calories: 30. Protein in grams: 6. Carbohydrates in grams: 1. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 125. Fiber in grams: 0

Eggnog, dairy, 1/2 cup Calories: 140. Protein in grams: 4. Carbohydrates in grams: 22. Fat in grams: 4. Cholesterol in milligrams: 45. Sodium in milligrams: 100. Fiber in grams: 0.

Eggplant boiled, drained 1/2 cup Calories: 13. Protein in grams: 0.4. Carbohydrates in grams: 3.2. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 2. Fiber in grams: 1.2.

Eggplant, fresh, 1/2 cup Calories: 11. Protein in grams: 0.4. Carbohydrates in grams: 2.5. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 1.
     Eggplant-advice for the elderly: On elderly list
     Eggplant-recommendations for heart health: Part of a heart smart diet.
     Eggplant is a known cancer fighter.

Elderberry, 1/2 cup Calories: 53. Protein in grams: 0.5. Carbohydrates in grams: 13.3. Fat in grams: 0.4. Cholesterol in milligrams: 0. Sodium in milligrams: n.a.. Fiber in grams: 5.1.

Enchilada sauce, 1/4 cup Calories: 20. Protein in grams: 0. Carbohydrates in grams: 3. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 400. Fiber in grams: 0

Enchilada sauce, green chili, 1/4 cup Calories: 30. Protein in grams: <1. Carbohydrates in grams: 3. Fat in grams: 1.5. Cholesterol in milligrams: 0. Sodium in milligrams: 330. Fiber in grams: 0

Enchilada sauce, hot, medium, or mild, 1/4 cup Calories: 30. Protein in grams: 0. Carbohydrates in grams: 4. Fat in grams: 1.5. Cholesterol in milligrams: 0. Sodium in milligrams: 190. Fiber in grams: 0

Endive, chopped, 1/2 cup Calories: 4. Protein in grams: 0.3. Carbohydrates in grams: 0.8. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 6. Fiber in grams: 0.8
Endive is a known cancer fighter.

Fiber-cholesterol advice, eat 20 grams of fiber a day
Fiber resists colon, hormone related cancers-breast and prostrate

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Fig, dried 4 figs, 2oz. Calories: 143. Protein in grams: 2.4. Carbohydrates in grams: 38.8. Fat in grams: 0.7. Cholesterol in milligrams: 0. Sodium in milligrams: 6. Fiber in grams: 9.5.

Fig, fresh large, 2.3 oz. Calories: 47. Protein in grams: 0.5. Carbohydrates in grams: 12.3. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 1.2.
Figs are a known cancer fighter.
Fig Newtons-recommendations for children: Good for kids.

Filbert dry-roasted 1oz. Calories: 188. Protein in grams: 2.8. Carbohydrates in grams: 5.1. Fat in grams: 18.8. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: <2.
Hazelnuts are a known cancer fighter.
Hazelnut oil is a known cancer fighter.

A source of thiamin. Click for more information.

Fillo pastry, frozen, 1/8 pkg. Calories: 180. Protein in grams: 5. Carbohydrates in grams: 35. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 300. Fiber in grams: 1

Fish sticks, breaded, 6pcs. Calories: 250. Protein in grams: 12. Carbohydrates in grams: 21. Fat in grams: 13. Cholesterol in milligrams: 30. Sodium in milligrams: 340. Fiber in grams: 0.

     Fish-advice for diabetics: 2 to 3 oz- one serving
     Fish-as a flu fighter, proteins for immune system
     Fish-recommendations for breast-feeding mothers: Major source of protein, iron, niacin, thiamin, Vit. B6&B12, and folic acid, serving. 2
     Fish-recommendations for children: Good for kids.
     Fish high in fatty oils are a known cancer fighter.
     Bluefish-recommendations for heart health: Omega 3 g 0.7 fat g 3.6

A source of thiamin. Click for more information.

Flatfish, meat only, baked, broiled, 4 oz. Calories: 133. Protein in grams: 27.4. Carbohydrates in grams: 0. Fat in grams: 1.7. Cholesterol in milligrams: 77. Sodium in milligrams: 119. Fiber in grams: 0.

     Flaxseed-cholesterol advice, reduce heart attack- spindle 2 T on salad or cereal
     Flaxseed inhibits hormones that cause cancer spread
     Flour, (wheat, rye)-recommendations for heart health: Part of a heart smart diet.
     Folic acid-cholesterol advice, 400 milligrams
     Folic acid help protect cells from cancer- inducing genetic damage

Frankfurter Ball Park Lite Franks Calories: 100. Protein in grams: 6. Carbohydrates in grams: 3. Fat in grams: 7. Cholesterol in milligrams: 25. Sodium in milligrams: 620. Fiber in grams: 0.

Frankfurter Oscar Mayer Calories: 140. Protein in grams: 5. Carbohydrates in grams: 1. Fat in grams: 13. Cholesterol in milligrams: 30. Sodium in milligrams: 460. Fiber in grams: 0.

Frankfurter Turkey Frank Calories: 90. Protein in grams: 9. Carbohydrates in grams: <1. Fat in grams: 6. Cholesterol in milligrams: 35. Sodium in milligrams: 410. Fiber in grams: 0.

Frankfurter, (Ball Park Franks Fat Free) Calories: 45. Protein in grams: 6. Carbohydrates in grams: 4. Fat in grams: 0. Cholesterol in milligrams: 10. Sodium in milligrams: 450. Fiber in grams: 0

Frankfurter, beef (Ball Park Franks) Calories: 180. Protein in grams: 6. Carbohydrates in grams: 2. Fat in grams: 16. Cholesterol in milligrams: 35. Sodium in milligrams: 670. Fiber in grams: 0.

Frosting Chocolate Calories: 130. Protein in grams: 0. Carbohydrates in grams: 20. Fat in grams: 5. Cholesterol in milligrams: 0. Sodium in milligrams: 95. Fiber in grams: 0.

Frosting Coconut pecan Calories: 140. Protein in grams: 1. Carbohydrates in grams: 17. Fat in grams: 8. Cholesterol in milligrams: 0. Sodium in milligrams: 50. Fiber in grams: 0.

Frosting Vanilla Your recommended caloric intake. Protein in grams: Calories: 140. Protein in grams: 0. Carbohydrates in grams: 22. Fat in grams: 5. Cholesterol in milligrams: 0. Sodium in milligrams: 60. Fiber in grams: 0.

Fruit bar, frozen, (Welch's Variety Pack) Calories: 45. Protein in grams: 0. Carbohydrates in grams: 11. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0.

Fruit cocktail, canned 1/2 cup in juice Calories: 60. Protein in grams: 0. Carbohydrates in grams: 15. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 1.
   Fruit cocktail-advice for the elderly: 2-4 servings daily, 1/2 cup
     Canned Fruit (juice packed)-recommendations for heart health: Part of a heart smart diet.
     Canned Fruit-advice for diabetics: 1/2 cup-(without added sweeteners and syrups)

Fruit Roll-Ups 1 roll Calories: 50. Protein in grams: 0. Carbohydrates in grams: 12. Fat in grams: 0.5. Cholesterol in milligrams: 0. Sodium in milligrams: 55. Fiber in grams: 0.

   Fruit dried-advice for diabetics: 1/4 cup
   Fruit juice-advice for diabetics: 1/2 cup(choose whole fruit more often than juice, higher fiber)
   Fruit juice-advice for the elderly: 2-4 servings daily, 1/2 cup
   Fruit juice-recommendations for children: 2-4 servings daily

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Garbanzo beans, canned 1/2 cup Calories: 110. Protein in grams: 6. Carbohydrates in grams: 19. Fat in grams: 1.5. Cholesterol in milligrams: 0. Sodium in milligrams: 330. Fiber in grams: 5.

Garbanzo beans, dried 1/4 cup Calories: 170. Protein in grams: 10. Carbohydrates in grams: 29. Fat in grams: 2. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 6.
Garbanzos are a known cancer fighter.
Garbanzo beans-recommendations for breast-feeding mothers: Rich in Folic acid

Garlic powder 1/4 tsp. Calories: 0. Protein in grams: 0. Carbohydrates in grams: 1. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0.

Garlic salt 1/4 tsp Calories: 0. Protein in grams: 0. Carbohydrates in grams: 0. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 240. Fiber in grams: 0

Garlic, clove, 1oz. Calories: 4. Protein in grams: 0.2. Carbohydrates in grams: 1. Fat in grams: <1. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 0.1.

Garlic, crushed, 1 tsp Calories: 10. Protein in grams: 0. Carbohydrates in grams: 4. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0.

Garlic, minced 1tsp. Calories: 13. Protein in grams: 0.7. Carbohydrates in grams: 2.9. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 0.
     Garlic* neutralizing carcinogens, slower tumor growth lower colon, prostrate
     Garlic-cholesterol advice, discourages cholesterol from lining arteries/300mg 3x daily
     Garlic-as a flu fighter, fights virus
     Garlic-as a cold fighter, bronchial congestion, sore throats, stuffy noses, kill bacteria, viruses

Gelatin dessert (Jell-O) 1/2 cup Calories: 80. Protein in grams: 1. Carbohydrates in grams: 18. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 45. Fiber in grams: 0.

Gelatin, unflavored, 1 pkt. Calories: 25. Protein in grams: 6. Carbohydrates in grams: 0. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 0.
Gelatin-advice for the elderly: Use sparingly

Ginger, ground, 1 tsp. Calories: 6. Protein in grams: 0.2. Carbohydrates in grams: 1.3. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 2

Ginger, trimmed root, 1 tbsp. Calories: 0. Protein in grams: 0. Carbohydrates in grams: 1. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0
     Ginger-advice for diabetics: appears to enhance insulin
     Ginger-as a flu fighter, fights virus, effective against nausea
     Ginger-as a cold fighter, suppressing cough, soothing sore throat, fighting virus. Effective against nausea.
     Ginger-recommendations for heart health: helps prevent artial plaque from forming
     Ginger -fresh root contains cancer fighting antioxidants, controls nausea chemotherapy
     Ginger snaps-as a cold fighter, effective against nausea
     Ginger Snaps-recommendations for children: Good for kids.

Goose, roasted, meat only, 4 oz. Calories: 270. Protein in grams: 32.9. Carbohydrates in grams: 0. Fat in grams: 14.4. Cholesterol in milligrams: 109. Sodium in milligrams: 86. Fiber in grams: 0.

Grape juice, 8 fl oz. Calories: 160. Protein in grams: 1. Carbohydrates in grams: 39. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 25. Fiber in grams: 0.

Grapefruit juice, fresh, 6 fl. oz. Calories: 72. Protein in grams: 0.9. Carbohydrates in grams: 17. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 2. Fiber in grams: 0.2.

Grapefruit, canned 1/2 cup Calories: 46. Protein in grams: 0.9. Carbohydrates in grams: 11.4. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 9. Fiber in grams: 0.5.

Grapefruit, fresh, pink or red, 1/2 cup Calories: 34. Protein in grams: 0.6. Carbohydrates in grams: 8.6. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: <1. Fiber in grams: 1.3.
     Grapefruits-advice for diabetics: 1 small fresh fruit
     Grapefruits-as a cold fighter, Contains vitamin C
     Grapefruits, a source of vitamin C.
     Grapefruits-as a flu fighter, flavonoids stop virus from reproducing -vit C
     Grapefruit-recommendations for breast-feeding mothers: Excellent source of Vit. C
     Grapefruit juice-as a cold fighter, restore lost fluids from fever & diarrhea, reduce severity of cold
     Grapefruit pink-advice for the elderly: Excellent

Grapes, fresh 1/2 cup Calories: 15. Protein in grams: 0.2. Carbohydrates in grams: 4.1. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: tr.. Fiber in grams: 0.3.
     Grapes-recommendations for children: 2-4 servings daily
     Grapes contain ellagic acid which may kill cancer-causing compounds
     Grape juice-cholesterol advice, 2 antioxidants- 2 glasses daily
     Grape juice-recommendations for heart health: Preliminary research anti clotting benefits
     Grape juice 3 x antioxidants than other popular juices

Green bean, boiled, drained 1/2 cup Calories: 22. Protein in grams: 1.2. Carbohydrates in grams: 4.9. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 2. Fiber in grams: 2.

Green bean, canned, 1/2 cup Calories: 25. Protein in grams: <1. Carbohydrates in grams: 5. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 380. Fiber in grams: 2.

Green bean, frozen, 3/4 cup Calories: 30. Protein in grams: 1. Carbohydrates in grams: 6. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 3.
     Greens-recommendations for breast-feeding mothers: Excellent source of Vit. A, excellent source of Vit. C
     Greens-recommendations for breast-feeding mothers: Major source of Vit. A and C, folic acid, 4 or more servings
     Green beans-advice for the elderly: 3-5 servings daily, 1/2 cup
     Green beans-recommendations for breast-feeding mothers: Major source of Vit. A and C, folic acid, 4 or more servings
     Green beans-recommendations for children: 3-5 servings daily 1/2 cup

Green leafy veggies-as a flu fighter, vitamins & minerals to boost immune system

Grenadine syrup, 2 tbsp. Calories: 90. Protein in grams: 0. Carbohydrates in grams: 22. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 0.

Guacamole, 2 tbsp Calories: 60. Protein in grams: <1. Carbohydrates in grams: 3. Fat in grams: 5. Cholesterol in milligrams: 0. Sodium in milligrams: 160. Fiber in grams: 0.

Guava drink, 8 fl.oz. Calories: 110. Protein in grams: 0. Carbohydrates in grams: 29. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 0.

Guava, 1/2 cup Calories: 42. Protein in grams: 0.7. Carbohydrates in grams: 9.8. Fat in grams: 0.5. Cholesterol in milligrams: 0. Sodium in milligrams: 2. Fiber in grams: 4.5. Please scroll down to your selected food item.

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Haagen- Dazs Strawberry 1/2 cup Calories: 250. Protein in grams: 4. Carbohydrates in grams: 23. Fat in grams: 16. Cholesterol in milligrams: 95. Sodium in milligrams: 80. Fiber in grams: <1.

Haagen-Dazs Chocolate 1/2 cup Calories: 270. Protein in grams: 5. Carbohydrates in grams: 22. Fat in grams: 18. Cholesterol in milligrams: 115. Sodium in milligrams: 75. Fiber in grams: 1.

Haagen-Dazs Vanilla 1/2 cup Calories: 270. Protein in grams: 5. Carbohydrates in grams: 21. Fat in grams: 18. Cholesterol in milligrams: 120. Sodium in milligrams: 85. Fiber in grams: 0.

Haagen-Dazs, yogurt, frozen, soft serve, chocolate Calories: 110. Protein in grams: 4. Carbohydrates in grams: 23. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 65. Fiber in grams: <1.

Haagen-Dazs, yogurt, frozen, soft serve, vanilla Calories: 110. Protein in grams: 5. Carbohydrates in grams: 22. Fat in grams: 0. Cholesterol in milligrams: <5. Sodium in milligrams: 70. Fiber in grams: 0.

Haagen-Dazs, yogurt, frozen, vanilla, 1/2 cup Calories: 140. Protein in grams: 6. Carbohydrates in grams: 29. Fat in grams: 0. Cholesterol in milligrams: <5. Sodium in milligrams: 45. Fiber in grams: 0.

Haddock, meat only, baked, broiled, 4 oz. Calories: 127. Protein in grams: 27.5. Carbohydrates in grams: 0. Fat in grams: 1.1. Cholesterol in milligrams: 84. Sodium in milligrams: 99. Fiber in grams: 0.
Haddock is a known cancer fighter.

Halibut, baked, , broiled 4 oz. Calories: 159. Protein in grams: 30.3. Carbohydrates in grams: 0. Fat in grams: 3.3. Cholesterol in milligrams: 46. Sodium in milligrams: 78. Fiber in grams: 0.

Ham lunchmeat, 2 oz. Calories: 60. Protein in grams: 9. Carbohydrates in grams: 2. Fat in grams: 1.5. Cholesterol in milligrams: 20. Sodium in milligrams: 330. Fiber in grams: 0.

Ham, boneless, extra lean, roasted 4oz. Calories: 164. Protein in grams: 23.7. Carbohydrates in grams: 1.7. Fat in grams: 6.3. Cholesterol in milligrams: 60. Sodium in milligrams: 1364. Fiber in grams: 0.
Ham-Lean-recommendations for heart health: Part of a heart smart diet.

Hamburger Helper--Beef pasta Calories: 270. Protein in grams: 20. Carbohydrates in grams: 26. Fat in grams: 10. Cholesterol in milligrams: 50. Sodium in milligrams: 910. Fiber in grams: 1.

Hamburger Helper--Beef stew Calories: 260. Protein in grams: 18. Carbohydrates in grams: 26. Fat in grams: 10. Cholesterol in milligrams: 50. Sodium in milligrams: 760. Fiber in grams: 2.

Hearing, Atlantic, baked, broiled, 4 oz. Calories: 230. Protein in grams: 26.1. Carbohydrates in grams: 0. Fat in grams: 13.1. Cholesterol in milligrams: 87. Sodium in milligrams: 130. Fiber in grams: 0.

Hearing, pickled, 4 oz. Calories: 297. Protein in grams: 16.1. Carbohydrates in grams: 10.9. Fat in grams: 20.4. Cholesterol in milligrams: 15. Sodium in milligrams: 987. Fiber in grams: 0.

Heart, beef, braised or simmered, 4 oz. Calories: 199. Protein in grams: 32.6. Carbohydrates in grams: 0.5. Fat in grams: 6.4. Cholesterol in milligrams: 219. Sodium in milligrams: 71. Fiber in grams: 0.

Heart, chicken, broiler- fryer, 4 oz. Calories: 210. Protein in grams: 30. Carbohydrates in grams: 0.1. Fat in grams: 9. Cholesterol in milligrams: 274. Sodium in milligrams: 54. Fiber in grams: 0.

Hickory nut, dried, shelled, 1 oz. Calories: 187. Protein in grams: 3.6. Carbohydrates in grams: 5.2. Fat in grams: 18.3. Cholesterol in milligrams: 0. Sodium in milligrams: tr.. Fiber in grams: 1.8.

A source of thiamin. Click for more information.

Hominy, canned, 1/2 cup Calories: 80. Protein in grams: 1. Carbohydrates in grams: 17. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 540. Fiber in grams: 1.

Hominy, dry, white, 1/4 cup Calories: 180. Protein in grams: 4. Carbohydrates in grams: 39. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0.

Honey mustard sauce, Dijon, 2 tbsp. Calories: 30. Protein in grams: 0. Carbohydrates in grams: 7. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 230. Fiber in grams: 0

Honey, 1tbsp. Calories: 60. Protein in grams: 0. Carbohydrates in grams: 17. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0.
     Honey-recommendations for breast-feeding mothers: Use sparingly, tend to be high in sugar, fat and calories
     Honey-recommendations for heart health: Part of a heart smart diet.
     Honey is a known cancer fighter.

Honeydew, cubed, 1/2 cup Calories: 30. Protein in grams: 0.4. Carbohydrates in grams: 7.8. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 9. Fiber in grams: 0.5.

Horseradish, prepared, 1 tsp. Calories: 0. Protein in grams: 0. Carbohydrates in grams: 0. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 50. Fiber in grams: 0.
Horseradish-as a cold fighter, relieve bronchial and sinus congestion

Hot buttered rum, batter, 1 oz. Calories: 136. Protein in grams: 0. Carbohydrates in grams: 23.5. Fat in grams: 4.7. Cholesterol in milligrams: 15. Sodium in milligrams: 10. Fiber in grams: 0.

Hummus, 2 tbsp. Calories: 60. Protein in grams: 2. Carbohydrates in grams: 5. Fat in grams: 3.5. Cholesterol in milligrams: 0. Sodium in milligrams: 180. Fiber in grams: 1 Please scroll down to your selected food item.

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Ice Cream 1/2 cup Chocolate Calories: 150. Protein in grams: 3. Carbohydrates in grams: 16. Fat in grams: 8. Cholesterol in milligrams: 25. Sodium in milligrams: 30. Fiber in grams: 0.

Ice Cream 1/2 cup Strawberry Calories: 130. Protein in grams: 2. Carbohydrates in grams: 17. Fat in grams: 6. Cholesterol in milligrams: 20. Sodium in milligrams: 25. Fiber in grams: 0.

Ice Cream 1/2 cup Vanilla Calories: 150. Protein in grams: 2. Carbohydrates in grams: 14. Fat in grams: 10. Cholesterol in milligrams: 35. Sodium in milligrams: 30. Fiber in grams: 0.
Ice cream-advice for diabetics: 1/2 cup - one serving (eat as part of meal, not extra)

Ice, lemonade, 12 fl. oz. Calories: 300. Protein in grams: 0. Carbohydrates in grams: 77. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 55. Fiber in grams: 0.

Iron-as a flu fighter, power immune system, aidstransformation

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Jack-In-The-Box Chicken Sandwich Calories: 450. Protein in grams: 16. Carbohydrates in grams: 39. Fat in grams: 26. Cholesterol in milligrams: 45. Sodium in milligrams: 1030. Fiber in grams: 2.

Jack-In-The-Box Chicken spicy crispy Calories: 560. Protein in grams: 25. Carbohydrates in grams: 55. Fat in grams: 27. Cholesterol in milligrams: 50. Sodium in milligrams: 1140. Fiber in grams: 2.

Jack-In-The-Box Hamburger Calories: 280. Protein in grams: 12. Carbohydrates in grams: 30. Fat in grams: 12. Cholesterol in milligrams: 45. Sodium in milligrams: 560. Fiber in grams: 2.

Jack-In-The-Box Hamburger w/cheese Calories: 320. Protein in grams: 14. Carbohydrates in grams: 30. Fat in grams: 16. Cholesterol in milligrams: 60. Sodium in milligrams: 760. Fiber in grams: 2.

Jack-In-The-Box Ultimate, bacon cheeseburger Calories: 1150. Protein in grams: 53. Carbohydrates in grams: 41. Fat in grams: 89. Cholesterol in milligrams: 230. Sodium in milligrams: 1770. Fiber in grams: 4.

Jam and preserves, all fruits, 1 tbsp. Calories: 50. Protein in grams: 0. Carbohydrates in grams: 13. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0.

Jelly, 1tbsp, all fruits Calories: 50. Protein in grams: 0. Carbohydrates in grams: 13. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0.
     Jelly-advice for the elderly: Use sparingly
     Jelly-recommendations for breast-feeding mothers: Use sparingly, tend to be high in sugar, fat and calories
     Jelly-recommendations for children: Use sparingly

Jerusalem artichoke, 1/2 cup Calories: 70. Protein in grams: 2. Carbohydrates in grams: 14. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 1. Please scroll down to your selected food item.

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Kale, fresh, boiled, drained, chopped, 1/2 cup Calories: 21. Protein in grams: 1.2. Carbohydrates in grams: 3.7. Fat in grams: 0.3. Cholesterol in milligrams: 0. Sodium in milligrams: 15. Fiber in grams: 1.3.

Kale, fresh, raw, chopped, 1/2 cup Calories: 17. Protein in grams: 1.1. Carbohydrates in grams: 3.4. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 15. Fiber in grams: 0.7.
     Kale-cholesterol advice, antioxidants
     Kale-advice for the elderly: Excellent
     Kale-as a flu fighter, flavonoids stop virus from reproducing
     Kale offer protection of collorectal, stomach, lung cancer
     Kale-as a cold fighter, strengthen immune system

Kefir is a known cancer fighter.

Ketchup, (Hunt's), 1 tbsp. Calories: 15. Protein in grams: 0. Carbohydrates in grams: 3.5. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 200. Fiber in grams: 0

Ketchup, 1tbsp Calories: 15. Protein in grams: 0. Carbohydrates in grams: 4. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 190. Fiber in grams: 0.

KFC breast Calories: 400. Protein in grams: 29. Carbohydrates in grams: 16. Fat in grams: 24. Cholesterol in milligrams: 135. Sodium in milligrams: 1116. Fiber in grams: 1.

KFC breast Calories: 470. Protein in grams: 31. Carbohydrates in grams: 25. Fat in grams: 28. Cholesterol in milligrams: 80. Sodium in milligrams: 930. Fiber in grams: 1.

KFC drumstick Calories: 140. Protein in grams: 13. Carbohydrates in grams: 4. Fat in grams: 9. Cholesterol in milligrams: 75. Sodium in milligrams: 422. Fiber in grams: 0.

KFC drumstick Calories: 190. Protein in grams: 13. Carbohydrates in grams: 8. Fat in grams: 11. Cholesterol in milligrams: 60. Sodium in milligrams: 260. Fiber in grams: <1.

KFC Hot & Spicy breast Calories: 180. Protein in grams: 32. Carbohydrates in grams: 23. Fat in grams: 35. Cholesterol in milligrams: 110. Sodium in milligrams: 1110. Fiber in grams: 2.

KFC Hot & Spicy breast, w/out skin Calories: 169. Protein in grams: 3104. Carbohydrates in grams: <2. Fat in grams: 4.3. Cholesterol in milligrams: 112. Sodium in milligrams: 797. Fiber in grams: 0.

KFC Hot & Spicy drumstick Calories: 190. Protein in grams: 13. Carbohydrates in grams: 10. Fat in grams: 11. Cholesterol in milligrams: 50. Sodium in milligrams: 300. Fiber in grams: <1.

KFC Hot & Spicy drumstick, w/out skin Calories: 67. Protein in grams: 11. Carbohydrates in grams: <1. Fat in grams: 2.4. Cholesterol in milligrams: 63. Sodium in milligrams: 259. Fiber in grams: 0.

KFC Hot & Spicy Hot Wings, 6 pcs. Calories: 471. Protein in grams: 27. Carbohydrates in grams: 18. Fat in grams: 33. Cholesterol in milligrams: 150. Sodium in milligrams: 1230. Fiber in grams: 2.

KFC Hot & Spicy thigh Calories: 370. Protein in grams: 18. Carbohydrates in grams: 13. Fat in grams: 27. Cholesterol in milligrams: 90. Sodium in milligrams: 570. Fiber in grams: 1.

KFC Hot & Spicy thigh, w/out skin Calories: 106. Protein in grams: 12.9. Carbohydrates in grams: <1. Fat in grams: 5.5. Cholesterol in milligrams: 84. Sodium in milligrams: 312. Fiber in grams: 0.

KFC Hot & Spicy whole wing Calories: 210. Protein in grams: 10. Carbohydrates in grams: 9. Fat in grams: 15. Cholesterol in milligrams: 50. Sodium in milligrams: 340. Fiber in grams: <1.

KFC Hot & Spicy wing, w/skin Calories: 121. Protein in grams: 12.2. Carbohydrates in grams: 1. Fat in grams: 7.7. Cholesterol in milligrams: 74. Sodium in milligrams: 331. Fiber in grams: 0.

KFC thigh Calories: 250. Protein in grams: 16. Carbohydrates in grams: 6. Fat in grams: 18. Cholesterol in milligrams: 95. Sodium in milligrams: 747. Fiber in grams: 1.

KFC thigh Calories: 370. Protein in grams: 19. Carbohydrates in grams: 18. Fat in grams: 25. Cholesterol in milligrams: 70. Sodium in milligrams: 540. Fiber in grams: 2.

KFC whole wing Calories: 140. Protein in grams: 9. Carbohydrates in grams: 5. Fat in grams: 10. Cholesterol in milligrams: 55. Sodium in milligrams: 414. Fiber in grams: 0.

KFC whole wing Calories: 200. Protein in grams: 10. Carbohydrates in grams: 10. Fat in grams: 13. Cholesterol in milligrams: 45. Sodium in milligrams: 290. Fiber in grams: <1.

Kidney beans, canned, 1/2 cup Calories: 120. Protein in grams: 7. Carbohydrates in grams: 20. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 220. Fiber in grams: 7.

Kidney beans, , dry 1/4 cup Calories: 160. Protein in grams: 11. Carbohydrates in grams: 29. Fat in grams: 0.5. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 10.
Kidney Beans-recommendations for breast-feeding mothers: Rich in Folic acid
Kidney beans are a known cancer fighter.

Kidney is a known cancer fighter.

Kim chee, 1/4 cup Calories: 15. Protein in grams: 1. Carbohydrates in grams: 2. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 340. Fiber in grams: 1.

Kiwi, fresh, large, 3.7 oz. Calories: 55. Protein in grams: 0.9. Carbohydrates in grams: 13.5. Fat in grams: 0.4. Cholesterol in milligrams: 0. Sodium in milligrams: 4. Fiber in grams: 3.1.
     Kiwis-as a flu fighter, vitamin C
     Kiwi-recommendations for breast-feeding mothers: Rich in Vit. C
     Kiwi certain cancers
     Kiwi fruit-advice for the elderly: Excellent   Please scroll down to your selected food item.

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Lamb, cubed, leg/shoulder, braised, stewed, 4 oz. Calories: 253. Protein in grams: 38.2. Carbohydrates in grams: 0. Fat in grams: 10. Cholesterol in milligrams: 122. Sodium in milligrams: 79. Fiber in grams: 0.

Lamb, leg, whole, roasted, lean only, 3" slice Calories: 54. Protein in grams: 8. Carbohydrates in grams: 0. Fat in grams: 2.2. Cholesterol in milligrams: 25. Sodium in milligrams: 19. Fiber in grams: 0.
Lamb-advice for the elderly: zinc
Lamb-recommendations for children: zinc

Lasagna Calories: 270. Protein in grams: 19. Carbohydrates in grams: 29. Fat in grams: 10. Cholesterol in milligrams: 50. Sodium in milligrams: 1000. Fiber in grams: 2.

Leek, raw, chopped, 1/2 cup Calories: 32. Protein in grams: 0.8. Carbohydrates in grams: 7.4. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 0.9.
Leeks contain many of the same cancer fighting substances as garlic

Legumes-as a flu fighter, strengthen immune system
Legumes-as a cold fighter, strengthen immune system

Lemon juice, fresh 1tbsp. Calories: 4. Protein in grams: 0.1. Carbohydrates in grams: 1.3. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: <1. Fiber in grams: 0.1.

     Lemons-as a flu fighter, flavonoids stop virus from reproducing-vit C
     Lemons, citrus fruits-as a cold fighter, restore lost fluids from fever & diarrhea, reduce severity of cold
     Lemons, Citrus. Fruit-recommendations for children: Excellent source of Vitamin A.
     Lemons-as a cold fighter, restore lost fluids from fever & diarrhea, reduce severity of cold

Lemonade mix, (Country Time), 8 fl oz. Calories: 70. Protein in grams: 0. Carbohydrates in grams: 17. Fat in grams: 0. Cholesterol in milligrams: Cholesterol in milligrams: 0. Sodium in milligrams: 15. Fiber in grams: 0.

Lemonade mix, (Crystal Light), 8 fl.oz. Calories: 5. Protein in grams: 0. Carbohydrates in grams: 0. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0.

Lemonade, 8 fl oz. Calories: 110. Protein in grams: 0. Carbohydrates in grams: 27. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 25. Fiber in grams: 0.

Lentil, cooked 1/2 cup Calories: 115. Protein in grams: 8.9. Carbohydrates in grams: 19.9. Fat in grams: 0.4. Cholesterol in milligrams: 0. Sodium in milligrams: 2. Fiber in grams: 7.8.
     Lentils-advice for diabetics: 1/2 cup cooked
     Lentils-as a flu fighter, vitamins & minerals to boost immune system
     Lentils-recommendations for breast-feeding mothers: Rich in Folic acid
     Lentils are a known cancer fighter.

Lettuce- Radiccio, fresh, medium leaf, 3 oz. Calories: 2. Protein in grams: 0.1. Carbohydrates in grams: 0.4. Fat in grams: <1. Cholesterol in milligrams: 0. Sodium in milligrams: 2. Fiber in grams: 0.

Lettuce, butter (Dole), 1 head Your recommended caloric intake. Protein in grams: Calories: 21. Protein in grams: 2. Carbohydrates in grams: 4. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 8. Fiber in grams: 2.

     Lettuce-recommendations for breast-feeding mothers: Major source of Vit. A and C, folic acid, 4 or more servings
     Lettuce-recommendations for children: 3-5 servings daily 1/2 cup
     Lettuce-red leaf is a known cancer fighter.
     Salad greens-advice for the elderly: 3-5 servings daily, 1/2 cup

Lettuce, iceberg, leaf, .7 oz. Calories: 3. Protein in grams: 0.2. Carbohydrates in grams: 0.4. Fat in grams: <1. Cholesterol in milligrams: 0. Sodium in milligrams: 2. Fiber in grams: 0.3.

Lettuce, iceberg, leaf, 7 oz. Calories: 3. Protein in grams: 0.2. Carbohydrates in grams: 0.4. Fat in grams: <.1. Cholesterol in milligrams: 0. Sodium in milligrams: 2. Fiber in grams: 0.3.

Lettuce, romaine, shredded, 1/2 cup Calories: 4. Protein in grams: 0.5. Carbohydrates in grams: 0.7. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 2. Fiber in grams: 0.7.
     Romaine-advice for diabetics: 1 cup raw or 1/2 cup cooked (fresh or frozen)
     Lettuce: romaine-recommendations for heart health: Part of a heart smart diet.
     Lettuce-romaine darker green in color are more nutritious (romaine)

Lima beans, boiled, drained 1/2 cup Calories: 104. Protein in grams: 5.8. Carbohydrates in grams: 20.1. Fat in grams: 0.3. Cholesterol in milligrams: 0. Sodium in milligrams: 14. Fiber in grams: 4.5.

Lima beans, canned, 1/2 cup Calories: 70. Protein in grams: 2. Carbohydrates in grams: 15. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 220. Fiber in grams: 3.

Lima beans, frozen, 1/2 cup Calories: 100. Protein in grams: 6. Carbohydrates in grams: 20. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 130. Fiber in grams: 4.

     Limes-as a flu fighter, flavonoids stop virus from reproducing -vit C
     Limes-as a cold fighter, restore lost fluids from fever & diarrhea, reduce severity of cold
     Limes are a known cancer fighter.
     Limes, citrus fruits-as a cold fighter, restore lost fluids from fever & diarrhea, reduce severity of cold
     Limes, Citrus. Fruit-recommendations for children: Excellent source of Vitamin A.

Lincod, meat only, baked, broiled, 4 oz. Calories: 124. Protein in grams: 25.7. Carbohydrates in grams: 0. Fat in grams: 1.5. Cholesterol in milligrams: 76. Sodium in milligrams: 86. Fiber in grams: 0.

Liquor, 1 fl. oz. 100 proof Calories: 83. Protein in grams: 0. Carbohydrates in grams: tr.. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: tr.. Fiber in grams: 0

Liquor, 1 fl. oz. 80 proof Calories: 65. Protein in grams: 0. Carbohydrates in grams: tr.. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: tr.. Fiber in grams: 0

Liquor, 1 fl. oz. 90 proof Calories: 74. Protein in grams: 0. Carbohydrates in grams: tr.. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: tr.. Fiber in grams: 0

Liver, beef, pan fried, 4 oz. Calories: 246. Protein in grams: 30.3. Carbohydrates in grams: 8.9. Fat in grams: 9.1. Cholesterol in milligrams: 547. Sodium in milligrams: 120. Fiber in grams: 0.
Liver-recommendations for breast-feeding mothers: Excellent source of iron
Liver is a known cancer fighter.

A source of Vitamin A. Click for more information.

Liver, chicken, simmered, 4 oz. Calories: 178. Protein in grams: 27.6. Carbohydrates in grams: 1. Fat in grams: 6.2. Cholesterol in milligrams: 716. Sodium in milligrams: 58. Fiber in grams: 0.

Liver, turkey, simmered, 4 oz. Calories: 192. Protein in grams: 27.2. Carbohydrates in grams: 3.9. Fat in grams: 6.7. Cholesterol in milligrams: 710. Sodium in milligrams: 73. Fiber in grams: 0.

Liverwurst spread, (Hormel), 4 tbsp. Calories: 130. Protein in grams: 8. Carbohydrates in grams: 2. Fat in grams: 10. Cholesterol in milligrams: 70. Sodium in milligrams: 650. Fiber in grams: 0.

Liverwurst spread, (Underwood), 2 oz. Calories: 170. Protein in grams: 7. Carbohydrates in grams: 3. Fat in grams: 14. Cholesterol in milligrams: 65. Sodium in milligrams: 380. Fiber in grams: 1.

Lobster Imitation, chunk style 1/2 cup Calories: 90. Protein in grams: 8. Carbohydrates in grams: 12. Fat in grams: 1. Cholesterol in milligrams: 10. Sodium in milligrams: 470. Fiber in grams: 0.

Lobster, boiled or steamed 1 cup Calories: 142. Protein in grams: 29.7. Carbohydrates in grams: 1.9. Fat in grams: 0.9. Cholesterol in milligrams: 104. Sodium in milligrams: 551. Fiber in grams: 0.

Loganberry, fresh, 1 cup Calories: 89. Protein in grams: 1.4. Carbohydrates in grams: 21.5. Fat in grams: 0.9. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: n.a

Lunch meat, canned, (Spam Lite), 2 oz. Calories: 110. Protein in grams: 9. Carbohydrates in grams: 0. Fat in grams: 8. Cholesterol in milligrams: 45. Sodium in milligrams: 560. Fiber in grams: 0.

Lunch meat, canned, (Spam/Spam Smoked), 2 oz. Calories: 170. Protein in grams: 7. Carbohydrates in grams: 0. Fat in grams: 16. Cholesterol in milligrams: 40. Sodium in milligrams: 750. Fiber in grams: 0. Please scroll down to your selected food item.

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Macadamia nuts, 1 oz. Calories: 220. Protein in grams: 2. Carbohydrates in grams: 3. Fat in grams: 22. Cholesterol in milligrams: 0. Sodium in milligrams: 60. Fiber in grams: 2.

A source of thiamin. Click for more information.

Macaroni, elbow, 1 cup, cooked Calories: 197. Protein in grams: 6.7. Carbohydrates in grams: 39.7. Fat in grams: 0.9. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 2.2.

Macaroni, whole-wheat, 4 oz. Calories: 141. Protein in grams: 6. Carbohydrates in grams: 30.1. Fat in grams: 0.6. Cholesterol in milligrams: 0. Sodium in milligrams: 3. Fiber in grams: 5.

Mace is a known cancer fighter.

Mackerel, Atlantic, baked, broiled, 4 oz. Calories: 297. Protein in grams: 27. Carbohydrates in grams: 0. Fat in grams: 20.2. Cholesterol in milligrams: 85. Sodium in milligrams: 94. Fiber in grams: 0.
Mackerel is a known cancer fighter.
Atlantic mackerel-recommendations for heart health: Omega 3g 2.1 fat g 11.8 all rated healthiest

Magnesium-as a flu fighter, power immune system, aidstransformation

Malt Cooler (Bartles & Jaymes), 12 fl. oz. Calories: 190. Protein in grams: 0. Carbohydrates in grams: 29. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0

Mango drink, 8 fl. oz. Calories: 110. Protein in grams: 0. Carbohydrates in grams: 29. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 0.

Mango, fresh, peeled, sliced 1/2 cup Calories: 54. Protein in grams: 0.4. Carbohydrates in grams: 14. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 2. Fiber in grams: 1.5.
Mangos are a known cancer fighter.

Maple syrup, 1/4 cup Calories: 200. Protein in grams: 0. Carbohydrates in grams: 53. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 7. Fiber in grams: 0
Maple syrup-pure 100% pure- no artificial sweeteners

Margarine, 1 tbsp. Calories: 100. Protein in grams: 0. Carbohydrates in grams: 0. Fat in grams: 11. Cholesterol in milligrams: 0. Sodium in milligrams: 105. Fiber in grams: 0
Marjoram is a known cancer fighter.

Marshmallow topping, 2 tbsp. Calories: 40. Protein in grams: 0. Carbohydrates in grams: 10. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 0.

Mayonnaise dressing, (Miracle Whip Light), 1 tbsp. Calories: 40. Protein in grams: 0. Carbohydrates in grams: 3. Fat in grams: 3. Cholesterol in milligrams: 0. Sodium in milligrams: 120. Fiber in grams: 0

Mayonnaise dressing, (Miracle Whip), 1 tbsp. Calories: 70. Protein in grams: 0. Carbohydrates in grams: 2. Fat in grams: 7. Cholesterol in milligrams: 5. Sodium in milligrams: 85. Fiber in grams: 0

Mayonnaise, 1tbsp. (Best Foods Light) Calories: 50. Protein in grams: 0.1. Carbohydrates in grams: 1. Fat in grams: 5.1. Cholesterol in milligrams: 9. Sodium in milligrams: 122. Fiber in grams: 0

Mayonnaise, 1tbsp. (Best Foods) Calories: 100. Protein in grams: 0. Carbohydrates in grams: 0. Fat in grams: 11. Cholesterol in milligrams: 5. Sodium in milligrams: 80. Fiber in grams: 0
     Mayonnaise-advice for diabetics: 1 Tsp is a serving in recommended fat intake
     Mayonnaise-advice for the elderly: Use sparingly
     Mayonnaise-recommendations for children: Use sparingly

McDonald's Big Mac Calories: 560. Protein in grams: 26. Carbohydrates in grams: 45. Fat in grams: 31. Cholesterol in milligrams: 85. Sodium in milligrams: 1070. Fiber in grams: 3.

McDonald's Cheeseburger Calories: 320. Protein in grams: 15. Carbohydrates in grams: 35. Fat in grams: 13. Cholesterol in milligrams: 40. Sodium in milligrams: 820. Fiber in grams: 2.

McDonald's Chicken McNuggets, 4pcs. Calories: 190. Protein in grams: 12. Carbohydrates in grams: 10. Fat in grams: 11. Cholesterol in milligrams: 40. Sodium in milligrams: 340. Fiber in grams: 0.

McDonald's Egg McMuffin Calories: 290. Protein in grams: 17. Carbohydrates in grams: 27. Fat in grams: 12. Cholesterol in milligrams: 235. Sodium in milligrams: 790. Fiber in grams: 1.

McDonald's English Muffin esizable", 25, 20)'>Your recommended caloric intake. Protein in grams: Calories: 140. Protein in grams: 4. Carbohydrates in grams: 25. Fat in grams: 2. Cholesterol in milligrams: 0. Sodium in milligrams: 210. Fiber in grams: 1.

McDonald's Filet-O-Fish Calories: 450. Protein in grams: 16. Carbohydrates in grams: 42. Fat in grams: 25. Cholesterol in milligrams: 50. Sodium in milligrams: 870. Fiber in grams: 2.

A source of thiamin. Click for more information.

McDonald's Grilled Chicken Deluxe Calories: 440. Protein in grams: 27. Carbohydrates in grams: 38. Fat in grams: 20. Cholesterol in milligrams: 60. Sodium in milligrams: 1040. Fiber in grams: 4.

McDonald's Hamburger Calories: 260. Protein in grams: 13. Carbohydrates in grams: 34. Fat in grams: 9. Cholesterol in milligrams: 30. Sodium in milligrams: 580. Fiber in grams: 2.

McDonald's Quarter Pounder Calories: 420. Protein in grams: 23. Carbohydrates in grams: 37. Fat in grams: 21. Cholesterol in milligrams: 70. Sodium in milligrams: 820. Fiber in grams: 2.al

McDonald's Quarter Pounder w/cheese Calories: 530. Protein in grams: 28. Carbohydrates in grams: 38. Fat in grams: 30. Cholesterol in milligrams: 95. Sodium in milligrams: 1290. Fiber in grams: 2.

McDonald's Sausage McMuffin Calories: 360. Protein in grams: 13. Carbohydrates in grams: 26. Fat in grams: 23. Cholesterol in milligrams: 45. Sodium in milligrams: 740. Fiber in grams: 1.

McDonald's Sausage McMuffin w/cheese Calories: 440. Protein in grams: 19. Carbohydrates in grams: 27. Fat in grams: 28. Cholesterol in milligrams: 255. Sodium in milligrams: 890. Fiber in grams: 1.
Meatloaf-advice for the elderly: 2-3 servings daily, 2 oz.

Melon balls, frozen, cantaloupe/honeydew, 1/2 cup Calories: 28. Protein in grams: 0.7. Carbohydrates in grams: 6.9. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 27. Fiber in grams: 0.6.
Melons-recommendations for heart health: Part of a heart smart diet.

Milk, canned evaporated Calories: 40. Protein in grams: 2. Carbohydrates in grams: 3. Fat in grams: 2. Cholesterol in milligrams: 10. Sodium in milligrams: 30. Fiber in grams: 0.

Milk, canned, 2tbsp. condensed Calories: 130. Protein in grams: 3. Carbohydrates in grams: 22. Fat in grams: 3. Cholesterol in milligrams: 10. Sodium in milligrams: 45. Fiber in grams: 0.

Milk, dry, whole, 1 oz. Calories: 141. Protein in grams: 7.5. Carbohydrates in grams: 10.9. Fat in grams: 7.6. Cholesterol in milligrams: 27. Sodium in milligrams: 105. Fiber in grams: 0.
     Milk, (skim or 1%)-recommendations for heart health: Part of a heart smart diet.
     Milk, low fat-recommendations for breast-feeding mothers: Excellent for calcium, protein, and riboflavin, recommended serving. at least 4
     Milk-advice for the elderly: 2-3 servings daily, 1 cup
     Milk-recommendations for children: Excellent sources of calcium, which is necessary for building strong bones and teeth
     Milk- low fat-advice for diabetics: 1 cup- one serving
     Milk- low or non fat vitamin D additional cancer protect-known to escort calcium to bloodstream
     Milk- non fat-advice for diabetics: 1 cup- one serving

A source of Vitamin A. Click for more information.

Milk, goat's fresh, 1 cup Calories: 168. Protein in grams: 8.7. Carbohydrates in grams: 10.9. Fat in grams: 10.1. Cholesterol in milligrams: 28. Sodium in milligrams: 122. Fiber in grams: 0.

Millet, cooked, 4 oz. Calories: 135. Protein in grams: 4. Carbohydrates in grams: 26.8. Fat in grams: 1.1. Cholesterol in milligrams: 0. Sodium in milligrams: 2. Fiber in grams: 1.5.

Millet, raw, 1 oz. Calories: 107. Protein in grams: 3.1. Carbohydrates in grams: 20.7. Fat in grams: 1.2. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 2.4.
Millet is a known cancer fighter.

Miso is a known cancer fighter.

Molasses, blackstrap, 1 tbsp. Calories: 60. Protein in grams: <1. Carbohydrates in grams: 13. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 20. Fiber in grams: 0.
Molasses blackstrap

Monkfish, baked, broiled, 4 oz. Calories: 110. Protein in grams: 21. Carbohydrates in grams: 0. Fat in grams: 2.2. Cholesterol in milligrams: 36. Sodium in milligrams: 26. Fiber in grams: 0.

Monosodium glutamate, 1 tsp. Calories: 0. Protein in grams: 0. Carbohydrates in grams: 0. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 638. Fiber in grams: 0.

Muffin mix, banana nut, 1pc. Calories: 170. Protein in grams: 3. Carbohydrates in grams: 28. Fat in grams: 6. Cholesterol in milligrams: 20. Sodium in milligrams: 250. Fiber in grams: 1.

Muffin mix, blueberry Calories: 160. Protein in grams: 3. Carbohydrates in grams: 25. Fat in grams: 6. Cholesterol in milligrams: 35. Sodium in milligrams: 220. Fiber in grams: 0.

Muffin mix, corn Calories: 160. Protein in grams: 3. Carbohydrates in grams: 25. Fat in grams: 6. Cholesterol in milligrams: 35. Sodium in milligrams: 270. Fiber in grams: 0.

Muffin mix, lemon poppy seed Calories: 190. Protein in grams: 3. Carbohydrates in grams: 30. Fat in grams: 7. Cholesterol in milligrams: 20. Sodium in milligrams: 220. Fiber in grams: 0.

Muffin, blueberry (Awrey's), 1 1/2 oz. Calories: 130. Protein in grams: 2. Carbohydrates in grams: 19. Fat in grams: 5. Cholesterol in milligrams: 10. Sodium in milligrams: 180. Fiber in grams: <1.
     Muffin-advice for diabetics: small - one serving (eat as part of meal, not extra)
     Muffin-advice for the elderly: 1 small
     Muffin-recommendations for children: 6-11 servings daily

Muffin, corn (Awrey's), 1 1/2 oz. Calories: 130. Protein in grams: 2. Carbohydrates in grams: 20. Fat in grams: 5. Cholesterol in milligrams: 15. Sodium in milligrams: 270. Fiber in grams: 0.

Muffin, English (Awrey's), 1 1/2 oz. Calories: 140. Protein in grams: 5. Carbohydrates in grams: 28. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 230. Fiber in grams: 2.
English muffins-advice for diabetics: 1/2 small muffin
English muffin-recommendations for heart health: Part of a heart smart diet.

Mung beans, boiled, 1/2 cup Calories: 13. Protein in grams: 1.3. Carbohydrates in grams: 2.6. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 6. Fiber in grams: 0.9

Mung beans, raw, 1 oz. Calories: 9. Protein in grams: 0.9. Carbohydrates in grams: 1.7. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 2. Fiber in grams: 0.5

Mushroom, morel, 3 pcs. Your recommended caloric intake. Protein in grams: Calories: 15. Protein in grams: 1. Carbohydrates in grams: 2. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0.

Mushroom, portobello, dried, 7 pcs. Calories: 5. Protein in grams: 0. Carbohydrates in grams: 1. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 5. Fiber in grams: 0.

Mushroom, shiitake, fresh, cooked, 4 medium Calories: 40. Protein in grams: 1.1. Carbohydrates in grams: 10.4. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 3. Fiber in grams: 1.5.

Mushroom, wood ear, fresh, 3oz. Calories: 20. Protein in grams: 2. Carbohydrates in grams: 4. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 1.

Mushrooms, 1/2 cup Calories: 9. Protein in grams: 0.7. Carbohydrates in grams: 1.6. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 4.

Mushrooms, canned, 1/2 cup Calories: 30. Protein in grams: 3. Carbohydrates in grams: 1. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 440. Fiber in grams: 2.
Mushrooms-cholesterol advice, 10% cholesterol busting calcium
Mushrooms are a known cancer fighter.

Mussel, blue, meat only, raw, 4 oz. Calories: 98. Protein in grams: 13.5. Carbohydrates in grams: 4.2. Fat in grams: 2.5. Cholesterol in milligrams: 32. Sodium in milligrams: 324. Fiber in grams: 0.

Mussel, boiled or steamed, 4 oz. Calories: 195. Protein in grams: 27. Carbohydrates in grams: 8.4. Fat in grams: 5.1. Cholesterol in milligrams: 64. Sodium in milligrams: 418. Fiber in grams: 0.

Mustard greens, boiled, drained, 1/2 cup Calories: 11. Protein~in gramsgrams: 1.6. Carbohydrates in grams: 1.5. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 11. Fiber in grams: 1.4.

Mustard greens, fresh, chopped, 1/2 cup Calories: 7. Protein in grams: 0.8. Carbohydrates in grams: 1.4. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 7. Fiber in grams: 0.6.
     Mustard greens-as a flu fighter, strengthen immune system
     Mustard greens-as a cold fighter, strengthen immune system
     Mustard greens offer protection of collorectal, stomach, lung cancer

Mustard greens, frozen, 1 cup Calories: 30. Protein in grams: 2. Carbohydrates in grams: 2. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 20. Fiber in grams: 2.

Mustard, Dijon Calories: 5. Protein in grams: 0. Carbohydrates in grams: 0. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 115. Fiber in grams: 0

Mustard, prepared, (Gulden's Spicy Brown), 1 tsp. Calories: 5. Protein in grams: 0. Carbohydrates in grams: 0. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 65. Fiber in grams: 0

Mustard, prepared, (Hunt's), 1 tsp Calories: 5. Protein in grams: 0. Carbohydrates in grams: 0.5. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 65. Fiber in grams: 0

Mustard, prepared, (Kraft), 1 tsp. Calories: 0. Protein in grams: 0. Carbohydrates in grams: 0. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 60. Fiber in grams: 0

Mustard, prepared, 1tsp Classic Yellow Calories: 0. Protein in grams: 0. Carbohydrates in grams: 0. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 55. Fiber in grams: 0
Mustard - hot-as a cold fighter, acts as an expectorant Please scroll down to your selected food item.

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Navy beans, boiled 1/2 cup Calories: 129. Protein in grams: 7.9. Carbohydrates in grams: 24. Fat in grams: 0.5. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 3.3

Navy beans, canned, 1/2 cup Calories: 110. Protein in grams: 6. Carbohydrates in grams: 19. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 380. Fiber in grams: 6

Nectarine, sliced, 1/2 cup Calories: 34. Protein in grams: 0.7. Carbohydrates in grams: 8.1. Fat in grams: 0.3. Cholesterol in milligrams: 0. Sodium in milligrams: <1. Fiber in grams: 1.1.
Nectarines are a known cancer fighter.

Noodle, Chinese, cellophane or long, rice dry, 2 oz. Calories: 199. Protein in grams: 0.1. Carbohydrates in grams: 48.8. Fat in grams: <1. Cholesterol in milligrams: 0. Sodium in milligrams: 6. Fiber in grams: <1.

Noodle, chow mein, 1/2 cup Calories: 140. Protein in grams: 3. Carbohydrates in grams: 18. Fat in grams: 6.5. Cholesterol in milligrams: 0. Sodium in milligrams: 210. Fiber in grams: 1.

Noodle, egg, cooked, 1 cup Calories: 212. Protein in grams: 7.6. Carbohydrates in grams: 39.7. Fat in grams: 2.4. Cholesterol in milligrams: 53. Sodium in milligrams: 11. Fiber in grams: 1.8.

Noodle, egg, dry fettuccine, 2 oz. Calories: 220. Protein in grams: 8. Carbohydrates in grams: 41. Fat in grams: 2. Cholesterol in milligrams: 40. Sodium in milligrams: 20. Fiber in grams: 2.

Noodle, soba, cooked, 1 cup Calories: 113. Protein in grams: 5.8. Carbohydrates in grams: 24.4. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 40. Fiber in grams: n.a..

Nutmeg is a known cancer fighter.

Nuts, mixed, 1 oz. Calories: 170. Protein in grams: 5. Carbohydrates in grams: 6. Fat in grams: 16. Cholesterol in milligrams: 0. Sodium in milligrams: 110. Fiber in grams: 2.
     Nuts-cholesterol advice, 6 ounces weekly lower heat attack by 1/3
     Nuts-as a flu fighter, vitamins & minerals to boost immune system
     Nuts are a known cancer fighter.

A source of thiamin. Click for more information. Please scroll down to your selected food item.

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Oat bran, dry 1/3 cup Calories: 150. Protein in grams: 8. Carbohydrates in grams: 23. Fat in grams: 2.5. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 7.

Oat flour, 1/3 cup Calories: 120. Protein in grams: 5. Carbohydrates in grams: 20. Fat in grams: 2. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 4.

Oats 1 cup Calories: 145. Protein in grams: Protein: 6. Carbohydrates in grams: 25.2. Fat in grams: 2.4. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: n.a..

Oats whole-grain, 1oz. Calories: 110. Protein in grams: 4.8. Carbohydrates in grams: 18.8. Fat in grams: 2. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: n.a.

A source of thiamin. Click for more information.

Oats, rolled or Oatmeal dry, 1oz Calories: 109. Protein in grams: 4.5. Carbohydrates in grams: 19. Fat in grams: 1.8. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 2.9.
     Oats are a known cancer fighter.
     Hot cereal-advice for the elderly: 1/2 cup
     Oatmeal-cholesterol advice, helps lower cholesterol
     Oatmeal-recommendations for breast-feeding mothers: Major source of thiamin, niacin, iron, and zinc, 4 or more servings
     Oatmeal-recommendations for children: Good for kids.
     Oatmeal cookies-recommendations for children: Good for kids.

Ocean perch, Atlantic, baked, broiled, 4 oz. Calories: 137. Protein in grams: 27.1. Carbohydrates in grams: 0. Fat in grams: 2.4. Cholesterol in milligrams: 61. Sodium in milligrams: 109. Fiber in grams: 0.

Octopus, boiled or steamed, 4 oz. Calories: 186. Protein in grams: 33.8. Carbohydrates in grams: 5. Fat in grams: 2.4. Cholesterol in milligrams: 109. Sodium in milligrams: n.a.. Fiber in grams: 0.
Octopus is a known cancer fighter.

Oil: 1tbsp. canola, corn, cottonseed Calories: 120. Protein in grams: 0. Carbohydrates in grams: 0. Fat in grams: 13.6. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0

Oil: coconut Calories: 117. Protein in grams: 0. Carbohydrates in grams: 0. Fat in grams: 13.6. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0

Oil: olive, peanut, safflower, vegetable Calories: 120. Protein in grams: 0. Carbohydrates in grams: 0. Fat in grams: 14. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0
Olive oil-cholesterol advice, cold pressed extra virgin
Olive oil- extra virgin is a known cancer fighter.

Oil, sesame, toasted, 1 tsp. Calories: 120. Protein in grams: 0. Carbohydrates in grams: 0. Fat in grams: 14. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0
Oil-advice for diabetics: 1 Tsp is a serving in recommended fat intake
Sesame oil is a known cancer fighter.

Okra, boiled, 1/2 cup Calories: 25. Protein in grams: 1.5. Carbohydrates in grams: 5.8. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 4. Fiber in grams: 2.

Okra, fresh, sliced, 1/2 cup Calories: 19. Protein in grams: 1. Carbohydrates in grams: 3.8. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 4. Fiber in grams: 1.3.

Olives, green pitted, 1 oz. Calories: 33. Protein in grams: 0.4. Carbohydrates in grams: 0.4. Fat in grams: 3.6. Cholesterol in milligrams: 0. Sodium in milligrams: 680. Fiber in grams: 0.7.

Olives, ripe, pitted, 2 tbsp. Calories: 25. Protein in grams: 0. Carbohydrates in grams: 1. Fat in grams: 2.5. Cholesterol in milligrams: 0. Sodium in milligrams: 125. Fiber in grams: 0.

Omega 3 fatty acids-cholesterol advice, eat at least on serving of fish daily reduces risk by 52%

Onion dip, 2 tbsp. Calories: 45. Protein in grams: <1. Carbohydrates in grams: 2. Fat in grams: 4. Cholesterol in milligrams: 10. Sodium in milligrams: 160. Fiber in grams: 0

Onion, dried, flakes, 1 tbsp. Calories: 16. Protein in grams: 0.5. Carbohydrates in grams: 4.2. Fat in grams: <1. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 0.5.

Onion, minced, 1 tsp. Calories: 7. Protein in grams: 0.2. Carbohydrates in grams: 1.9. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: <1. Fiber in grams: 0.2.

Onions, fresh, chopped, 1/2 cup Calories: 30. Protein in grams: 0.9. Carbohydrates in grams: 6.9. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 2. Fiber in grams: 1.4.
     Onions-as a flu fighter, flavonoids stop virus from reproducing
     Onions-as a cold fighter, relieve bronchial and sinus congestion
     Onions-recommendations for heart health: Excellent
     Onions-cholesterol advice, cholesterol bashing
     Onions contain many of the same cancer fighting substances as garlic
     Onion-advice for the elderly: Excellent

Orange juice Tropicana Pure Premium w/calcium Calories: 110. Protein in grams: 2. Carbohydrates in grams: 26. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0.

Orange juice, (Minute Maid), 8 fl. oz. Calories: 114. Protein in grams: 0. Carbohydrates in grams: 27. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 26. Fiber in grams: 0.

Orange juice, fresh, 6 fl. oz. Calories: 83. Protein in grams: 1.3. Carbohydrates in grams: 19.3. Fat in grams: 0.4. Cholesterol in milligrams: 0. Sodium in milligrams: 2. Fiber in grams: 0.4.
     Orange juice-cholesterol advice, has folic acid-reduces risk of heart attack
     Orange juice-as a flu fighter, vitamin C
     Orange juice-recommendations for breast-feeding mothers: Excellent source of Vit. C., rich in Folic Acid
     Orange juice-as a cold fighter, restore lost fluids from fever & diarrhea, reduce severity of cold
     Orange juice-recommendations for heart health: Part of a heart smart diet.

Orange, Florida, 1/2 cup Calories: 42. Protein in grams: 0.7. Carbohydrates in grams: 10.7. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 2.2.

Orange, fresh, California Navel 1/2 cup Calories: 38. Protein in grams: 0.9. Carbohydrates in grams: 9.6. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 2.
     Oranges* more than 170 phytochemicals-20 antioxidants-lowers stomach & lung cancer
     Oranges-as a cold fighter, Contains vitamin C
     Oranges-recommendations for heart health: Excellent source of Vitamin C, rich in folic acid
     Oranges, citrus fruits-as a cold fighter, restore lost fluids from fever & diarrhea, reduce severity of cold
     Oranges, Citrus. Fruit-recommendations for children: Excellent source of Vitamin A.
     Oranges-advice for diabetics: 1 small fresh. Fruit
     Oranges-as a flu fighter, flavonoids stop virus from reproducing- vitamin C.
     Orange-advice for the elderly: 2-4 servings daily, 1, Excellent source Vit. C, rich in folic acid
     Orange-recommendations for breast-feeding mothers: Excellent source of Vit. C, rich in Folic Acid

Oyster sauce, flavor, 1 tbsp. Calories: 10. Protein in grams: 0. Carbohydrates in grams: 3. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 260. Fiber in grams: 0

Oyster, canned, smoked, 2 oz. Calories: 120. Protein in grams: 10. Carbohydrates in grams: 6. Fat in grams: 7. Cholesterol in milligrams: 35. Sodium in milligrams: 210. Fiber in grams: 0.

Oyster, Pacific, boiled or steamed Calories: 185. Protein in grams: 21.4. Carbohydrates in grams: 11.2. Fat in grams: 5.2. Cholesterol in milligrams: n.a.. Sodium in milligrams: 240. Fiber in grams: 0.

Oyster, Pacific, raw, 4 oz. Calories: 93. Protein in grams: 10.7. Carbohydrates in grams: 5.6. Fat in grams: 2.6. Cholesterol in milligrams: n.a.. Sodium in milligrams: 120. Fiber in grams: 0.
     Oysters-advice for the elderly: zinc
     Oysters-recommendations for heart health: Omega 3 g 0.5 fat g 2.1
     Oysters B12   Please scroll down to your selected food item.

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Pancake, frozen (Eggo's) 3 pcs. Calories: 270. Protein in grams: 7. Carbohydrates in grams: 44. Fat in grams: 8. Cholesterol in milligrams: 15. Sodium in milligrams: 610. Fiber in grams: 1.

Papa John's Pizza, 1 slice All the Meats Calories: 410. Protein in grams: 21. Carbohydrates in grams: 42. Fat in grams: 18. Cholesterol in milligrams: 35. Sodium in milligrams: 1040. Fiber in grams: 3.

Papa John's Pizza, 1 slice Garden Special Calories: 298. Protein in grams: 14. Carbohydrates in grams: 36. Fat in grams: 11. Cholesterol in milligrams: 20. Sodium in milligrams: 570. Fiber in grams: 3.

Papa John's Pizza, 1 slice Pepperoni Calories: 310. Protein in grams: 15. Carbohydrates in grams: 35. Fat in grams: 13. Cholesterol in milligrams: 25. Sodium in milligrams: 570. Fiber in grams: 2.

Papa John's Pizza, 1 slice The Works Calories: 369. Protein in grams: 18. Carbohydrates in grams: 37. Fat in grams: 17. Cholesterol in milligrams: 29. Sodium in milligrams: 840. Fiber in grams: 3.

Papaya, fresh, cubed, 1/2 cup Calories: 27. Protein in grams: 0.4. Carbohydrates in grams: 6.9. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 2. Fiber in grams: 1.3.
     Papaya-as a flu fighter, vitamin A, vitamin C.
     Papaya-recommendations for breast-feeding mothers: Rich in Vit. C
     Papaya is a known cancer fighter.

Parsley, fresh, chopped, 1/2 cup Calories: 11. Protein in grams: 0.9. Carbohydrates in grams: 1.9. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 17. Fiber in grams: 1.
Parsley inhibits prostaglandins, destroys benzopyrene a potent carcinogen

Parsnip, boiled, sliced 1/2 cup Calories: 63. Protein in grams: 1. Carbohydrates in grams: 15.2. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 8. Fiber in grams: 3.1.
     Parsnips-as a flu fighter, strengthen immune system
     Parsnips-as a cold fighter, strengthen immune system
     Parsnips are a known cancer fighter.

Pasta, plain, uncooked, 2 oz. Calories: 211. Protein in grams: 7.3. Carbohydrates in grams: 42.6. Fat in grams: 0.9. Cholesterol in milligrams: 0. Sodium in milligrams: 4. Fiber in grams: 1.4.
     Pasta-advice for diabetics: 1/2 cup cooked
     Pasta-recommendations for breast-feeding mothers: Major source of thiamin, niacin, iron, and zinc, 4 or more servings
     Pasta-recommendations for heart health: Part of a heart smart diet.
     Pasta-recommendations for children: 6-11 servings daily
     Pasta whole wheat is a known cancer fighter.

Pastrami, 2 oz. Calories: 80. Protein in grams: 11. Carbohydrates in grams: 3. Fat in grams: 3. Cholesterol in milligrams: 30. Sodium in milligrams: 480. Fiber in grams: 0.

Peach, canned, 1/2 cup Calories: 60. Protein in grams: 0. Carbohydrates in grams: 15. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 1.

Peach, dried, 1/4 cup Calories: 100. Protein in grams: 2. Carbohydrates in grams: 25. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 3.

Peach, fresh, sliced, 1/2 cup Calories: 37. Protein in grams: 0.6. Carbohydrates in grams: 9.4. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 1.7.
Peaches are a known cancer fighter.
Peach-recommendations for breast-feeding mothers: Major source of Vit. A and C, folic acid, 4 or more servings

Peanut butter, 2tbsp. Chunky/crunchy Calories: 200. Protein in grams: 10. Carbohydrates in grams: 5. Fat in grams: 16. Cholesterol in milligrams: 0. Sodium in milligrams: 90. Fiber in grams: 1.
     Peanut butter-advice for diabetics: 2 Tbl -equivalent to 1 oz of meat
     Peanut butter-advice for the elderly: 2-3 servings daily, 2 tbsp. good source of protein
     Peanut butter-recommendations for heart health: Good source of protein
     Peanut butter-recommendations for children: Excellent source of protein

Peanut butter, Creamy/smooth Calories: 200. Protein in grams: 10. Carbohydrates in grams: 4. Fat in grams: 16. Cholesterol in milligrams: 0. Sodium in milligrams: 115. Fiber in grams: 1.

Peanut sauce, 2 tbsp. Calories: 80. Protein in grams: 2. Carbohydrates in grams: 9. Fat in grams: 4. Cholesterol in milligrams: 0. Sodium in milligrams: 340. Fiber in grams: 0

Peanut, shelled, (Beer Nuts Classic), 1 oz. Calories: 170. Protein in grams: 7. Carbohydrates in grams: 7. Fat in grams: 14. Cholesterol in milligrams: 0. Sodium in milligrams: 80. Fiber in grams: 2.

Peanuts, 1 oz. Calories: 170. Protein in grams: 7. Carbohydrates in grams: 6. Fat in grams: 14. Cholesterol in milligrams: 0. Sodium in milligrams: 115. Fiber in grams: 2.
Peanuts-advice for diabetics: 10 =one serving in fat intake
Peanuts destroys cancer gene enzymes

Pear, canned, 1/2 cup Calories: 60. Protein in grams: 0. Carbohydrates in grams: 15. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 1.

Pear, dried, (Sonoma Organic), 4 pcs. Calories: 140. Protein in grams: 1. Carbohydrates in grams: 32. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 7.

Pear, fresh, 1/2 cup Calories: 49. Protein in grams: 0.3. Carbohydrates in grams: 12.5. Fat in grams: 0.3. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 2.
     Pears-recommendations for heart health: Part of a heart smart diet.
     Pears are a known cancer fighter.
     Pear-recommendations for breast-feeding mothers: Major source of Vit. A and C, folic acid, 4 or more servings

Peas, fresh, 1 cup, 3 oz. Calories: 35. Protein in grams: 2. Carbohydrates in grams: 6. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 2.

Peas, green, canned, 1/2 cup Calories: 60. Protein in grams: 3. Carbohydrates in grams: 13. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 390. Fiber in grams: 4.

Peas, green, frozen, 1/2 cup Calories: 70. Protein in grams: 5. Carbohydrates in grams: 4. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 125. Fiber in grams: 5.
     Peas-dried-cholesterol advice, Cholesterol fighter.
     Peas-dried-recommendations for children: Excellent source of protein
     Peas-advice for diabetics: 1/2 cup cooked (starchy vegetable)
     Peas-fresh destroys cancer gene enzymes

Pecan, 1/4 cup Calories: 200. Protein in grams: 4. Carbohydrates in grams: 5. Fat in grams: 18. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 3.

Pepper, chili, in jars, 2 tbsp. Calories: 5. Protein in grams: 0. Carbohydrates in grams: 1. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 110. Fiber in grams: 1.

Pepper, green & red, 1 medium Calories: 20. Protein in grams: 0.7. Carbohydrates in grams: 4.8. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 1.3.
     Green peppers-as a cold fighter, Contains vitamin C
     Green pepper-recommendations for breast-feeding mothers: Good source of Vit. C
     Red bell pepper-advice for the elderly: Excellent
     Red grapes-advice for the elderly: Excellent
     Red peppers vitamin C.
     Red pepper-as a flu fighter, vitamin C
     Bell peppers good source of vitamin C.
     Peppers: red/green-recommendations for heart health: Part of a heart smart diet.
     Peppers-advice for diabetics: 1 cup raw or 1/2 cup cooked (fresh or frozen)

Pepper, jalapeno, 2 pcs. Calories: 5. Protein in grams: 0. Carbohydrates in grams: 1. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 200. Fiber in grams: 0.
Hot peppers keep toxic chemicals from attaching to DNA

Pepper, seasoning, black, ground, 1 tsp. Calories: 6. Protein in grams: 0.3. Carbohydrates in grams: 1.7. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 0.7

Pepper, seasoning, red or cayenne, 1 tsp. Calories: 6. Protein in grams: 0.2. Carbohydrates in grams: 1. Fat in grams: 0.3. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 0.7

Pepperoncini, 3 pcs. Calories: 5. Protein in grams: 0. Carbohydrates in grams: 1. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 310. Fiber in grams: 0.

Pepperoni, 16 slices, 1 oz. Calories: 140. Protein in grams: 5. Carbohydrates in grams: 0. Fat in grams: 13. Cholesterol in milligrams: 35. Sodium in milligrams: 470. Fiber in grams: 0.

Perch, baked, broiled, 4 oz. Calories: 133. Protein in grams: 28.2. Carbohydrates in grams: 0. Fat in grams: 1.3. Cholesterol in milligrams: 130. Sodium in milligrams: 90. Fiber in grams: 0.

Persimmon, dried, 1.4 oz. Calories: 140. Protein in grams: 1. Carbohydrates in grams: 35. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 3.

Persimmon, fresh, 5 oz. Calories: 100. Protein in grams: 1. Carbohydrates in grams: 26. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 5.
Persimmons are a known cancer fighter.

Pesto sauce mix, dry, 2 tsp. Calories: 15. Protein in grams: <1. Carbohydrates in grams: 2. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 480. Fiber in grams: 0

Pheasant, 1/2 breast Calories: 243. Protein in grams: 44.4. Carbohydrates in grams: 0. Fat in grams: 5.9. Cholesterol in milligrams: n.a.. Sodium in milligrams: 60. Fiber in grams: 0.

Pheasant, meat only, 4 oz. Calories: 151. Protein in grams: 26.7. Carbohydrates in grams: 0. Fat in grams: 4.1. Cholesterol in milligrams: n.a.. Sodium in milligrams: 42. Fiber in grams: 0.

Pickle relish, hamburger, 1 tbsp. Calories: 15. Protein in grams: 0. Carbohydrates in grams: 3. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 110. Fiber in grams: 0.

Pickle, dill, 1 pc. Your recommended caloric intake. Protein in grams: Calories: 5. Protein in grams: 0. Carbohydrates in grams: 1. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 290. Fiber in grams: 0.

Pickle, sweet, 1 1/2 pcs. Calories: 30. Protein in grams: 0. Carbohydrates in grams: 8. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 200. Fiber in grams: 0.

Pie crust, chocolate cookie, (Ready Crust), 1/8 Calories: 110. Protein in grams: 1. Carbohydrates in grams: 14. Fat in grams: 5. Cholesterol in milligrams: 0. Sodium in milligrams: 100. Fiber in grams: <1.

Pie crust, graham, (Ready Crust), 1/8 crust Calories: 110. Protein in grams: 1. Carbohydrates in grams: 14. Fat in grams: 5. Cholesterol in milligrams: 0. Sodium in milligrams: 135. Fiber in grams: <1.

Pie, apple, (Entenmann's Homestyle), 1/16 pie Calories: 340. Protein in grams: 2. Carbohydrates in grams: 56. Fat in grams: 12. Cholesterol in milligrams: 0. Sodium in milligrams: 330. Fiber in grams: 2.

Pie, frozen, apple, (Mrs. Smith's), 1/8 pie Calories: 310. Protein in grams: 2. Carbohydrates in grams: 44. Fat in grams: 14. Cholesterol in milligrams: 0. Sodium in milligrams: 380. Fiber in grams: 1.

Pie, frozen, apple, (Sara Lee Reduced Fat), 1/6 pie Calories: 290. Protein in grams: 4. Carbohydrates in grams: 51. Fat in grams: 8. Cholesterol in milligrams: <5. Sodium in milligrams: 400. Fiber in grams: 2.

Pie, frozen, blueberry, (Sara Lee Homestyle), 1/8 pie Calories: 360. Protein in grams: 3. Carbohydrates in grams: 54. Fat in grams: 15. Cholesterol in milligrams: 0. Sodium in milligrams: 340. Fiber in grams: 2.

Pie, frozen, cherry, (Mrs. Smith's), 1/8 pie Calories: 310. Protein in grams: 3. Carbohydrates in grams: 45. Fat in grams: 14. Cholesterol in milligrams: 0. Sodium in milligrams: 400. Fiber in grams: 1.

Pie, frozen, chocolate cream, (Mrs. Smith's), 1/4 pie Calories: 330. Protein in grams: 2. Carbohydrates in grams: 42. Fat in grams: 17. Cholesterol in milligrams: 0. Sodium in milligrams: 220. Fiber in grams: 1.

Pie, frozen, coconut cream, (Mrs. Smith's), 1/4 pie Calories: 340. Protein in grams: 2. Carbohydrates in grams: 40. Fat in grams: 19. Cholesterol in milligrams: 0. Sodium in milligrams: 260. Fiber in grams: 0.

Pie, frozen, mince/mincemeat, (Sara Lee), 1/8 pie Calories: 390. Protein in grams: 3. Carbohydrates in grams: 56. Fat in grams: 17. Cholesterol in milligrams: 0. Sodium in milligrams: 450. Fiber in grams: 3.

Pie, pecan, (Entenmann's), 1/5 pie Calories: 550. Protein in grams: 6. Carbohydrates in grams: 67. Fat in grams: 30. Cholesterol in milligrams: 130. Sodium in milligrams: 350. Fiber in grams: 2.

Pine nut, dried, 1 oz. Calories: 150. Protein in grams: 7. Carbohydrates in grams: 4. Fat in grams: 15. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 1.

A source of thiamin. Click for more information.

Pineapple juice, 8 fl. oz. Calories: 130. Protein in grams: 2. Carbohydrates in grams: 29. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 20. Fiber in grams: 0.

Pineapple, canned, 2 slices, 4 oz. Calories: 60. Protein in grams: 0. Carbohydrates in grams: 16. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 1.

Pineapple, dried, (Sonoma Organic), 1/4 cup Calories: 110. Protein in grams: 1. Carbohydrates in grams: 25. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 2.

Pineapple, fresh, diced, 1/2 cup Calories: 39. Protein in grams: 0.3. Carbohydrates in grams: 9.6. Fat in grams: 0.3. Cholesterol in milligrams: 0. Sodium in milligrams: <1. Fiber in grams: 0.9.
Pineapple is a known cancer fighter.
Pineapple juice-recommendations for heart health: Part of a heart smart diet.

Pine nuts are a known cancer fighter.

Pinto beans, canned, 1/2 cup Calories: 110. Protein in grams: 7. Carbohydrates in grams: 18. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 250. Fiber in grams: 7

Pinto beans, dry, 1/4 cup Calories: 150. Protein in grams: 10. Carbohydrates in grams: 27. Fat in grams: 0.5. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 8
Pinto beans-cholesterol advice, 1 1/2c daily 3 weeks lowered cholesterol 56 pt LDL plunged 51 pts

Pistachio nut, shelled, dried, 1 oz. Calories: 170. Protein in grams: 4. Carbohydrates in grams: 8. Fat in grams: 15. Cholesterol in milligrams: 0. Sodium in milligrams: 210. Fiber in grams: 3.

Pita bread-advice for diabetics: 1/2 pita bread

Pizza Domino's Pizza Cheese, 2 slices Calories: 456. Protein in grams: 17.6. Carbohydrates in grams: 54.4. Fat in grams: 19.7. Cholesterol in milligrams: 18. Sodium in milligrams: 1029. Fiber in grams: 3.2.

Pizza Hut, 1 slice, Meat Lover's Calories: 360. Protein in grams: 17. Carbohydrates in grams: 30. Fat in grams: 19. Cholesterol in milligrams: 40. Sodium in milligrams: 870. Fiber in grams: 3.

Pizza Hut, 1 slice, Meat Lover's Calories: 310. Protein in grams: 16. Carbohydrates in grams: 25. Fat in grams: 16. Cholesterol in milligrams: 35. Sodium in milligrams: 900. Fiber in grams: 3.

Pizza Hut, 1 slice, Pan Pizza, Ham Calories: 250. Protein in grams: 12. Carbohydrates in grams: 31. Fat in grams: 9. Cholesterol in milligrams: 10. Sodium in milligrams: 590. Fiber in grams: 2.

Pizza Hut, 1 slice, Pepperoni Lover's Calories: 350. Protein in grams: 17. Carbohydrates in grams: 32. Fat in grams: 17. Cholesterol in milligrams: 20. Sodium in milligrams: 800. Fiber in grams: 2.

Pizza Hut, 1 slice, Pepperoni Lover's Calories: 270. Protein in grams: 15. Carbohydrates in grams: 26. Fat in grams: 12. Cholesterol in milligrams: 25. Sodium in milligrams: 780. Fiber in grams: 2.

Pizza Hut, 1 slice, Thin 'N Crispy, Ham Calories: 190. Protein in grams: 10. Carbohydrates in grams: 23. Fat in grams: 6. Cholesterol in milligrams: 15. Sodium in milligrams: 560. Fiber in grams: 1.

Pizza Hut, 1 slice, Veggie Lover's Calories: 240. Protein in grams: 10. Carbohydrates in grams: 31. Fat in grams: 9. Cholesterol in milligrams: 10. Sodium in milligrams: 480. Fiber in grams: 3.

Pizza Hut, 1 slice, Veggie Lover's Calories: 170. Protein in grams: 7. Carbohydrates in grams: 23. Fat in grams: 6. Cholesterol in milligrams: 10. Sodium in milligrams: 460. Fiber in grams: 3.

Pizza, frozen, Canadian bacon 1/2 pie Calories: 330. Protein in grams: 13. Carbohydrates in grams: 35. Fat in grams: 15. Cholesterol in milligrams: 10. Sodium in milligrams: 910. Fiber in grams: 2.

Pizza, frozen, cheese 1/2 pie Calories: 320. Protein in grams: 15. Carbohydrates in grams: 34. Fat in grams: 14. Cholesterol in milligrams: 20. Sodium in milligrams: 620. Fiber in grams: 2.

Pizza, frozen, combination 1/2 pie Calories: 390. Protein in grams: 14. Carbohydrates in grams: 35. Fat in grams: 21. Cholesterol in milligrams: 15. Sodium in milligrams: 910. Fiber in grams: 2.

Pizza, frozen, pepperoni 1/2 pie Calories: 380. Your recommended caloric intake. Protein in grams: 13. Carbohydrates in grams: 34. Fat in grams: 21. Cholesterol in milligrams: 20. Sodium in milligrams: 910. Fiber in grams: 2.

Pizza, frozen, sausage 1/2 pie Calories: 380. Protein in grams: 14. Carbohydrates in grams: 35. Fat in grams: 20. Cholesterol in milligrams: 15. Sodium in milligrams: 880. Fiber in grams: 2.

Pizza, frozen, vegetable 1/5 pie Calories: 240. Protein in grams: 25. Carbohydrates in grams: 31. Fat in grams: 7. Cholesterol in milligrams: 10. Sodium in milligrams: 500. Fiber in grams: 3.

Plum, fresh, sliced, 1/2 cup Calories: 46. Protein in grams: 0.7. Carbohydrates in grams: 10.7. Fat in grams: 0.5. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 1.2.
     Plums-advice for the elderly: Excellent
     Plums-recommendations for breast-feeding mothers: Major source of Vit. A and C, folic acid, 4 or more servings
     Plums are a known cancer fighter.

Polenta, refrigerated, plain, 4 oz. Calories: 100. Protein in grams: 3. Carbohydrates in grams: 21. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 440. Fiber in grams: 3.
Polenta-stone-ground is a known cancer fighter.

Polish sausage, 3 oz. link Calories: 240. Protein in grams: 12. Carbohydrates in grams: 1. Fat in grams: 22. Cholesterol in milligrams: 50. Sodium in milligrams: 680. Fiber in grams: 0.

Pomegranate, 5 oz. Calories: 100. Protein in grams: 1. Carbohydrates in grams: 24. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 1.

Popcorn cake, caramel, 1 cake Calories: 60. Protein in grams: 1.5. Carbohydrates in grams: 14. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 20. Fiber in grams: 1.

Popcorn cake, cheddar, white, 1 cake Calories: 55. Protein in grams: 2. Carbohydrates in grams: 11.5. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 75. Fiber in grams: 1.5.

Popcorn cake, chocolate chip, 1 cake Calories: 60. Protein in grams: 1. Carbohydrates in grams: 13. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 20. Fiber in grams: 0.

Popcorn, (Jolly Time Butter) 4 cups Calories: 130. Protein in grams: 3. Carbohydrates in grams: 21. Fat in grams: 6. Cholesterol in milligrams: 0. Sodium in milligrams: 340. Fiber in grams: 6.

Popcorn, (Orville Smartpop), 1.1oz. Calories: 90. Protein in grams: 3. Carbohydrates in grams: 20. Fat in grams: 2. Cholesterol in milligrams: 0. Sodium in milligrams: 320. Fiber in grams: 5.

Popcorn, (Pop-Secret) 4 cups Calories: 150. Protein in grams: 3. Carbohydrates in grams: 16. Fat in grams: 10. Cholesterol in milligrams: 0. Sodium in milligrams: 210. Fiber in grams: 3.
Popcorn (light)-recommendations for heart health: Part of a heart smart diet.

Poppy seed, 1 tsp. Calories: 15. Protein in grams: 0.5. Carbohydrates in grams: 0.7. Fat in grams: 1.3. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 0.8

Pork, sirloin, braised, lean only 4 oz. Calories: 296. Protein in grams: 38. Carbohydrates in grams: 0. Fat in grams: 14.8. Cholesterol in milligrams: 125. Sodium in milligrams: 67. Fiber in grams: 0.

Pork, spareribs, lean w/fat, 6.3 oz. Calories: 703. Protein in grams: 51.4. Carbohydrates in grams: 0. Fat in grams: 53.6. Cholesterol in milligrams: 214. Sodium in milligrams: 165. Fiber in grams: 0.

Pork, tenderloin, lean only, roasted Calories: 188. Protein in grams: 32.6. Carbohydrates in grams: 0. Fat in grams: 5.5. Cholesterol in milligrams: 105. Sodium in milligrams: 76. Fiber in grams: 0.
Pork-advice for diabetics: 2 to 3 oz- one serving- trim all fat -roast, broil, boil

Potato chips original 1 oz. Calories: 150. Protein in grams: 2. Carbohydrates in grams: 15. Fat in grams: 10. Cholesterol in milligrams: 0. Sodium in milligrams: 180. Fiber in grams: 1.

Potato chips original baked Calories: 110. Protein in grams: 2. Carbohydrates in grams: 23. Fat in grams: 1.5. Cholesterol in milligrams: 0. Sodium in milligrams: 150. Fiber in grams: 2.

Potato chips, barbecue Calories: 150. Protein in grams: 2. Carbohydrates in grams: 15. Fat in grams: 10. Cholesterol in milligrams: 0. Sodium in milligrams: 200. Fiber in grams: 1.

Potato chips, barbecue baked Calories: 120. Protein in grams: 2. Carbohydrates in grams: 22. Fat in grams: 3. Cholesterol in milligrams: 0. Sodium in milligrams: 210. Fiber in grams: 2.

Potato mix, mashed, (Betty Crocker Potato Buds) 2/3 cup Calories: 160. Protein in grams: 3. Carbohydrates in grams: 19. Fat in grams: 8. Cholesterol in milligrams: <5. Sodium in milligrams: 460. Fiber in grams: 1.

Potato mix, mashed, (Hungry Jack Flakes) 1/2 cup Calories: 160. Protein in grams: 3. Carbohydrates in grams: 20. Fat in grams: 7. Cholesterol in milligrams: <5. Sodium in milligrams: 240. Fiber in grams: 1.

Potato Stroganoff Calories: 250. Protein in grams: 17. Carbohydrates in grams: 23. Fat in grams: 11. Cholesterol in milligrams: 50. Sodium in milligrams: 870. Fiber in grams: 2.

Potato, baked in skin Calories: 220. Protein in grams: 4.7. Carbohydrates in grams: 51. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 16. Fiber in grams: 4.8.
     Potatoes-as a cold fighter, Contains vitamin C
     Potatoes-recommendations for heart health: Part of a heart smart diet.
     Potatoes store in brown paper bag up to 2 months with apple to prevent sprouting
     Potato-advice for diabetics: small (starchy vegetable)
     Potato-recommendations for breast-feeding mothers: Major source of Vit. A and C, folic acid, 4 or more servings

Potato, frozen, (Tater Tots), 9 pcs. Calories: 150. Protein in grams: 2. Carbohydrates in grams: 20. Fat in grams: 8. Cholesterol in milligrams: 0. Sodium in milligrams: 290. Fiber in grams: 2.

Potato, frozen, Crinkle Cuts, 3 oz. Calories: 160. Protein in grams: 2. Carbohydrates in grams: 23. Fat in grams: 7. Cholesterol in milligrams: 0. Sodium in milligrams: 15. Fiber in grams: 2.

Potato, frozen, hashbrown, 3/4 cup Calories: 60. Protein in grams: 1. Carbohydrates in grams: 14. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 25. Fiber in grams: 2.

Potato, mashed, w/whole milk, 1/2 cup Calories: 81. Protein in grams: 2. Carbohydrates in grams: 18.4. Fat in grams: 0.6. Cholesterol in milligrams: 2. Sodium in milligrams: 318. Fiber in grams: 2.1.eal
Mashed potatoes-advice for the elderly: 3-5 servings daily, 1/2 cup
Mashed potato-recommendations for children: 3-5 servings daily 1/2 cup

Pretzel, Bavarian or twists, 1.1 oz. Calories: 110. Protein in grams: 3. Carbohydrates in grams: 24. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 260. Fiber in grams: 1.

Pretzel, sticks, (Rold Gold Fat Free), 1 oz. Calories: 110. Protein in grams: 3. Carbohydrates in grams: 23. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 530. Fiber in grams: 1.
     Pretzels-advice for diabetics: good for snacks
     Pretzels-recommendations for heart health: Part of a heart smart diet.
     Pretzels-recommendations for children: 6-11 servings daily

Prune juice, 8 fl. oz. Calories: 170. Protein in grams: 1. Carbohydrates in grams: 43. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 20. Fiber in grams: 1.

Prune, dried, 1/4 cup Calories: 120. Protein in grams: 1. Carbohydrates in grams: 29. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 5. Fiber in grams: 3.
Prunes-advice for the elderly: Excellent, good source of fiber, may also help slow aging body and brain
Prunes top the list with more antioxidants than dozens of common fruit & vegetables

Pudding Chocolate (Jell-O Instant) Calories: 160. Protein in grams: 4. Carbohydrates in grams: 31. Fat in grams: 2.5. Cholesterol in milligrams: 10. Sodium in milligrams: 470. Fiber in grams: <1.

Pudding, ready to eat, chocolate, 4 oz. Calories: 160. Protein in grams: 2. Carbohydrates in grams: 28. Fat in grams: 5. Cholesterol in milligrams: 0. Sodium in milligrams: 190. Fiber in grams: 0.

Pudding Chocolate (Jell-O) Calories: 150. Protein in grams: 5. Carbohydrates in grams: 28. Fat in grams: 2.5. Cholesterol in milligrams: 10. Sodium in milligrams: 170. Fiber in grams: <1.

Pudding, tapioca Calories: 140. Protein in grams: 0. Carbohydrates in grams: 26. Fat in grams: 4. Cholesterol in milligrams: 0. Sodium in milligrams: 160. Fiber in grams: 0.

Pudding, vanilla Calories: 160. Protein in grams: 3. Carbohydrates in grams: 25. Fat in grams: 5. Cholesterol in milligrams: 0. Sodium in milligrams: 170. Fiber in grams: 0.

Puddings Vanilla (Jell-O Instant) Calories: 150. Protein in grams: 4. Carbohydrates in grams: 29. Fat in grams: 2.5. Cholesterol in milligrams: 10. Sodium in milligrams: 410. Fiber in grams: 0.

Puddings Vanilla (Jell-O) Calories: 140. Protein in grams: 4. Carbohydrates in grams: 26. Fat in grams: 2.5. Cholesterol in milligrams: 10. Sodium in milligrams: 200. Fiber in grams: 0.
     Pudding-advice for the elderly: 2-3 servings daily, 1 cup
     Pudding-recommendations for children: made with skim milk
     Gelatin/pudding (sugar free)-recommendations for heart health: Part of a heart smart diet.

Pumpkin seed, salted, 85 seeds Calories: 127. Protein in grams: 5.3. Carbohydrates in grams: 15.3. Fat in grams: 5.5. Cholesterol in milligrams: 0. Sodium in milligrams: 163. Fiber in grams: n.a.

Pumpkin seed, roasted in shell, 85 seeds Calories: 127. Protein in grams: 5.3. Carbohydrates in grams: 15.3. Fat in grams: 5.5. Cholesterol in milligrams: 0. Sodium in milligrams: 5. Fiber in grams: n.a.

Pumpkin, canned, 1/2 cup Calories: 40. Protein in grams: 2. Carbohydrates in grams: 9. Fat in grams: 0.5. Cholesterol in milligrams: 0. Sodium in milligrams: 5. Fiber in grams: 5.
Pumpkins are a known cancer fighter.
Pumpkin-recommendations for breast-feeding mothers: Excellent source of Vit. A

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Quail, breast meat only, 1 oz. Calories: 35. Protein in grams: 6.4. Carbohydrates in grams: 0. Fat in grams: 0.8. Cholesterol in milligrams: Cholesterol in milligrams: n.a.. Sodium in milligrams: 16. Fiber in grams: 0.

Quail, meat only, 1 oz. Calories: 38. Protein in grams: 6.2. Carbohydrates in grams: 0. Fat in grams: 1.3. Cholesterol in milligrams: n.a.. Sodium in milligrams: 14. Fiber in grams: 0.

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Rabbit, domesticated, roasted, 4 oz. Calories: 223. Protein in grams: 33. Carbohydrates in grams: 0. Fat in grams: 9.1. Cholesterol in milligrams: 93. Sodium in milligrams: 53. Fiber in grams: 0.

Rabbit, domesticated, stewed, 4 oz. Calories: 234. Protein in grams: 34. Carbohydrates in grams: 0. Fat in grams: 9.5. Cholesterol in milligrams: 98. Sodium in milligrams: 42. Fiber in grams: 0.

Rabbit, wild, stewed, 4 oz. Calories: 196. Protein in grams: 37.4. Carbohydrates in grams: 0. Fat in grams: 4. Cholesterol in milligrams: 139. Sodium in milligrams: 51. Fiber in grams: 0.

Radish, sliced, 1/2 cup Calories: 10. Protein in grams: 0.4. Carbohydrates in grams: 2.1. Fat in grams: 0.3. Cholesterol in milligrams: 0. Sodium in milligrams: 14. Fiber in grams: 0.9.

Raisin, 1/4 cup "http://www.SelectSmart.com/FOOD/counter.html", 370, 360, "resizable", 25, 20)'>Your recommended caloric intake. Protein in grams: Calories: 130. Protein in grams: 1. Carbohydrates in grams: 33. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 2.
     Raisins-cholesterol advice, cholesterol-lowering compound LDL
     Raisins-advice for the elderly: Excellent
     Raisins-recommendations for heart health: Help the heart in two ways
     Raisins are a known cancer fighter.

Ranch dip mix, 2 tbsp. Calories: 70. Protein in grams: <1. Carbohydrates in grams: 2. Fat in grams: 6. Cholesterol in milligrams: 15. Sodium in milligrams: 230. Fiber in grams: 0

Ranch dip, 2 tbsp. Calories: 60. Protein in grams: 1. Carbohydrates in grams: 3. Fat in grams: 4. Cholesterol in milligrams: 0. Sodium in milligrams: 210. Fiber in grams: 0

Raspberry, fresh, 1/2 cup Calories: 31. Protein in grams: 0.6. Carbohydrates in grams: 7.1. Fat in grams: 0.3. Cholesterol in milligrams: 0. Sodium in milligrams: <1. Fiber in grams: 4.2.
Raspberries-advice for the elderly: Excellent
Raspberries high fiber, cancer fighting phytochemicals ellagic acid

Raspberry, frozen, 1/2 cup Calories: 90. Protein in grams: <1. Carbohydrates in grams: 22. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 5. Fiber in grams: 5.

Ravioli, canned, beef, 1 cup Calories: 170. Protein in grams: 7. Carbohydrates in grams: 27. Fat in grams: 4. Cholesterol in milligrams: 15. Sodium in milligrams: 960. Fiber in grams: 2.

Ravioli, canned, cheese Calories: 220. Protein in grams: 7. Carbohydrates in grams: 43. Fat in grams: 2. Cholesterol in milligrams: <5. Sodium in milligrams: 930. Fiber in grams: 4.

Refried beans, canned, 1/2 cup Calories: 100. Protein in grams: 6. Carbohydrates in grams: 17.5. Fat in grams: 2. Cholesterol in milligrams: 0. Sodium in milligrams: 505. Fiber in grams: 5

Refried beans, canned, black beans, (Old El Paso) 1/2 cup Calories: 110. Protein in grams: 6. Carbohydrates in grams: 18. Fat in grams: 2. Cholesterol in milligrams: 0. Sodium in milligrams: 340. Fiber in grams: 6

Refried beans, canned, black beans, (Rosarita Low Fat) Calories: 95. Protein in grams: 7. Carbohydrates in grams: 19. Fat in grams: <1. Cholesterol in milligrams: 0. Sodium in milligrams: 525. Fiber in grams: 7.5

Refried beans, vegetarian, (Old El Paso), 1/2 cup Calories: 100. Protein in grams: 6. Carbohydrates in grams: 17. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 490. Fiber in grams: 6

Rhubarb, fresh, diced, 1/2 cup Calories: 13. Protein in grams: 0.6. Carbohydrates in grams: 2.8. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 2. Fiber in grams: 1.1.

Riboflavin-as a flu fighter, power immune system, aidstransformation

Rice cake, 1 cake, plain Calories: 35. Protein in grams: 1. Carbohydrates in grams: 7. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 15. Fiber in grams: 0.

Rice cake, cinnamon Calories: 60. Protein in grams: 1. Carbohydrates in grams: 12. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 20. Fiber in grams: 0.
Rice cakes-recommendations for heart health: Part of a heart smart diet.

Rice pudding mix, 1/2 cup Calories: 160. Protein in grams: 5. Carbohydrates in grams: 30. Fat in grams: 2.5. Cholesterol in milligrams: 10. Sodium in milligrams: 160. Fiber in grams: 0.

Rice pudding, ready to eat, 1/2 cup Calories: 130. Protein in grams: 4. Carbohydrates in grams: 23. Fat in grams: 3. Cholesterol in milligrams: 17. Sodium in milligrams: 140. Fiber in grams: 1.

Rice, brown, 1/2 cup Calories: 190. Protein in grams: 4. Carbohydrates in grams: 42. Fat in grams: 1.5. Cholesterol in milligrams: 0. Sodium in milligrams: 20. Fiber in grams: 2.
Rice, brown-advice for the elderly: 1/2 cup
Rice-brown-recommendations for children: 6-11 servings daily

Rice, dry, 1/4 cup, brown & wild Calories: 160. Protein in grams: 4. Carbohydrates in grams: 34. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 3.
Rice--recommendations forheart health: Part of a heart smart diet.
Rice-recommendations for breast-feeding mothers: Major source of thiamin, niacin, iron, and zinc, 4 or more servings

Rice, jasmine Calories: 180. Protein in grams: 4. Carbohydrates in grams: 37. Fat in grams: 1.5. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 1.

Rice, white, 1/2 cup Calories: 170. Protein in grams: 4. Carbohydrates in grams: 37. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 5. Fiber in grams: 0.

Wild rice good source of protein

Rockfish, baked, broiled, 4 oz. Calories: 137. Protein in grams: 27.3. Carbohydrates in grams: 0. Fat in grams: 2.3. Cholesterol in milligrams: 50. Sodium in milligrams: 87. Fiber in grams: 0.

Roll, brown and serve, 3 rolls Calories: 150. Protein in grams: 5. Carbohydrates in grams: 28. Fat in grams: 2. Cholesterol in milligrams: 0. Sodium in milligrams: 300. Fiber in grams: 2.

Roll, wheat, 1 roll Calories: 80. Protein in grams: 2. Carbohydrates in grams: 13. Fat in grams: 1.5. Cholesterol in milligrams: 0. Sodium in milligrams: 140. Fiber in grams: 0.

Rosemary, dried, 1 tsp. Calories: 4. Protein in grams: 0.1. Carbohydrates in grams: 0.8. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 0.2
Rosemary inhibits carcinogens

Roughy, orange, baked, broiled, 4 oz. Calories: 101. Protein in grams: 21.4. Carbohydrates in grams: 0. Fat in grams: 1. Cholesterol in milligrams: 29. Sodium in milligrams: 92. Fiber in grams: 0.

Rutabaga, boiled, drained, 1/2 cup Calories: 33. Protein in grams: 1.1. Carbohydrates in grams: 7.4. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 17. Fiber in grams: 1.5.
Rutabagas are a known cancer fighter.

Sage-as a cold fighter, ease head and chest discomfort by inhaling steam (dried, fresh )
Sage is a known cancer fighter.

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Salad dressing, 2 tbsp. Balsamic vinaigrette Calories: 60. Protein in grams: 0. Carbohydrates in grams: 3. Fat in grams: 5. Cholesterol in milligrams: 0. Sodium in milligrams: 280. Fiber in grams: 0.

Salad dressing, 2 tbsp. Blue cheese Calories: 90. Protein in grams: 1. Carbohydrates in grams: 5. Fat in grams: 7. Cholesterol in milligrams: 10. Sodium in milligrams: 470. Fiber in grams: 0

Salad dressing, 2 tbsp. French Calories: 120. Protein in grams: 0. Carbohydrates in grams: 4. Fat in grams: 12. Cholesterol in milligrams: 0. Sodium in milligrams: 260. Fiber in grams: 0

Salad dressing, 2 tbsp. Italian Calories: 110. Protein in grams: 0. Carbohydrates in grams: 2. Fat in grams: 11. Cholesterol in milligrams: 0. Sodium in milligrams: 530. Fiber in grams: 0

Salad dressing, 2 tbsp. Ranch Calories: 170. Protein in grams: 0. Carbohydrates in grams: 2. Fat in grams: 18. Cholesterol in milligrams: 5. Sodium in milligrams: 270. Fiber in grams: 0

Salad dressing, 2 tbsp. Thousand Island Calories: 110. Protein in grams: 0. Carbohydrates in grams: 5. Fat in grams: 10. Cholesterol in milligrams: 10. Sodium in milligrams: 310. Fiber in grams: 0

Salad dressing, red wine vinaigrette, 2 tbsp. Calories: 80. Protein in grams: 0. Carbohydrates in grams: 9. Fat in grams: 5. Cholesterol in milligrams: 0. Sodium in milligrams: 230. Fiber in grams: 0

     Salad dressings (low fat)-recommendations for heart health: Part of a heart smart diet.
     Salad dressing-advice for diabetics: 1 Tlb is a serving in recommended fat intake
     Salad dressing-advice for the elderly: Use sparingly
     Salad dressing-recommendations for breast-feeding mothers: Use sparingly, tend to be high in sugar, fat and calories
     Salad dressing-recommendations for children: Use sparingly

Salami, beef, 2 oz. Calories: 120. Protein in grams: 10. Carbohydrates in grams: 0. Fat in grams: 9. Cholesterol in milligrams: 25. Sodium in milligrams: 470. Fiber in grams: 0.

Salami, cooked Calories: 130. Protein in grams: 8. Carbohydrates in grams: 0. Fat in grams: 11. Cholesterol in milligrams: 40. Sodium in milligrams: 550. Fiber in grams: 0.

Salami, cotto 1-oz. slice Calories: 60. Protein in grams: 4. Carbohydrates in grams: 1. Fat in grams: 4.5. Cholesterol in milligrams: 20. Sodium in milligrams: 360. Fiber in grams: 0.

Salami, dry or hard 1 oz. Calories: 110. Protein in grams: 6. Carbohydrates in grams: <1. Fat in grams: 9. Cholesterol in milligrams: 25. Sodium in milligrams: 490. Fiber in grams: 0.

Salmon, Atlantic, farmed, baked, broiled, 4 oz. Calories: 234. Protein in grams: 25. Carbohydrates in grams: 0. Fat in grams: 14. Cholesterol in milligrams: 71. Sodium in milligrams: 69. Fiber in grams: 0.
Atlantic salmon-recommendations for heart health: Omega 3 g 1.5 fat g 5.4

Salmon, Chinook, baked, 4 oz. Calories: 262. Protein in grams: 29. Carbohydrates in grams: 0. Fat in grams: 15.2. Cholesterol in milligrams: 96. Sodium in milligrams: 68. Fiber in grams: 0.

Salmon, Coho, baked, 4 oz. Calories: 158. Protein in grams: 26.6. Carbohydrates in grams: 0. Fat in grams: 4.9. Cholesterol in milligrams: 62. Sodium in milligrams: 66. Fiber in grams: 0.

Salmon, pink, baked, broiled, 4 oz. Calories: 169. Protein in grams: 29. Carbohydrates in grams: 0. Fat in grams: 5. Cholesterol in milligrams: 76. Sodium in milligrams: 98. Fiber in grams: 0.
Pink salmon canned-recommendations for heart health: Omega 3 g 1.5 fat g 5.1

Salmon, sockeye, baked, broiled, 4 oz. Calories: 245. Protein in grams: 31. Carbohydrates in grams: 0. Fat in grams: 12.4. Cholesterol in milligrams: 99. Sodium in milligrams: 75. Fiber in grams: 0.
     Salmon-cholesterol advice, omega-3 fatty which can help reduce cholesterol
     Salmon-advice for the elderly: zinc
     Salmon-recommendations for children: zinc
     Salmon omega-3 fatty acids help deter cancer

Salsa, 2 tbsp. Calories: 10. Protein in grams: 0. Carbohydrates in grams: 2. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 170. Fiber in grams: 0.
Salsa-recommendations for heart health: Part of a heart smart diet.

Salt, 1/4 tsp (Morton Lite) Calories: 0. Protein in grams: 0. Carbohydrates in grams: 0. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 290. Fiber in grams: 0.

Salt, iodized/non-iodized (Morton) Calories: 0. Protein in grams: 0. Carbohydrates in grams: 0. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 590. Fiber in grams: 0.

Sardine, canned, Atlantic, in oil, drained, 2 oz. Calories: 118. Protein in grams: 14.8. Carbohydrates in grams: 0. Fat in grams: 6.5. Cholesterol in milligrams: 81. Sodium in milligrams: 286. Fiber in grams: 0.
Sardines-cholesterol advice, has calcium which research shows can lower cholesterol

Sauerkraut, 1/4 cup Calories: 5. Protein in grams: 0. Carbohydrates in grams: 1. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 210. Fiber in grams: 1.

Sausage, brown and serve, 1 patty Calories: 150. Protein in grams: 5. Carbohydrates in grams: 1. Fat in grams: 14. Cholesterol in milligrams: 30. Sodium in milligrams: 240. Fiber in grams: 0.

Sausage, pork, 1 pc. Calories: 130. Protein in grams: 5. Carbohydrates in grams: 0. Fat in grams: 12. Cholesterol in milligrams: 30. Sodium in milligrams: 250. Fiber in grams: 0.

Sausage, turkey, 3 1/2 oz. link Calories: 80. Protein in grams: 10. Carbohydrates in grams: 0. Fat in grams: 4. Cholesterol in milligrams: 45. Sodium in milligrams: 320. Fiber in grams: 0.

Scallop, raw, 4 oz. Calories: 100. Protein in grams: 19. Carbohydrates in grams: 2.7. Fat in grams: 0.9. Cholesterol in milligrams: 38. Sodium in milligrams: 183. Fiber in grams: 0.

Sea bass, baked, broiled, 4 oz. Calories: 141. Protein in grams: 26.8. Carbohydrates in grams: 0. Fat in grams: 2.9. Cholesterol in milligrams: 60. Sodium in milligrams: 99. Fiber in grams: 0.

Sea-weed is a known cancer fighter.
Selenium-cholesterol advice, balances ratio between good & bad cholesterol -100mcg daily

Sesame seeds, roasted, toasted, 1 oz. Calories: 161. Protein in grams: 4.8. Carbohydrates in grams: 7.3. Fat in grams: 13.6. Cholesterol in milligrams: 0. Sodium in milligrams: 3. Fiber in grams: 4
Seeds-as a flu fighter, vitamins & minerals to boost immune system

Shark, meat only, raw, 4 oz. Calories: 148. Protein in grams: 23.8. Carbohydrates in grams: 0. Fat in grams: 5.1. Cholesterol in milligrams: 58. Sodium in milligrams: 90. Fiber in grams: 0.
Shark-recommendations for heart health: Omega 3 g 0.7 fat g 3.8

Sherbet, rainbow, 1/2 cup Calories: 120. Protein in grams: n.a.. Carbohydrates in grams: 27. Fat in grams: 1.5. Cholesterol in milligrams: 5. Sodium in milligrams: 15. Fiber in grams: 0

Shortening, 1 tbsp. Calories: 110. Protein in grams: 0. Carbohydrates in grams: 0. Fat in grams: 12. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0

Shrimp cocktail, 1/2 cup Calories: 100. Protein in grams: 8. Carbohydrates in grams: 16. Fat in grams: 0.5. Cholesterol in milligrams: 75. Sodium in milligrams: 820. Fiber in grams: 1.

Shrimp, 4 large Calories: 22. Protein in grams: 4.6. Carbohydrates in grams: n.a.. Fat in grams: 0.2. Cholesterol in milligrams: 43. Sodium in milligrams: 49. Fiber in grams: 0.

Shrimp, canned, drained, 1 cup Calories: 154. Protein in grams: 29.6. Carbohydrates in grams: 1.3. Fat in grams: 2.5. Cholesterol in milligrams: 222. Sodium in milligrams: 216. Fiber in grams: 0.
Shrimp-recommendations for heart health: Omega 3 g 0.4 fat g 1.5

Snapper, baked, broiled, 4 oz. Calories: 145. Protein in grams: 3. Carbohydrates in grams: 0. Fat in grams: 2. Cholesterol in milligrams: 53. Sodium in milligrams: 65. Fiber in grams: 0.

Soft drinks, (7 Up) Calories: 100. Protein in grams: 0. Carbohydrates in grams: 26. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 50. Fiber in grams: 0.

Soft drinks, (Coca-Cola) 8 fl. oz. Calories: 97. Protein in grams: 0. Carbohydrates in grams: 27. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 9. Fiber in grams: 0.

Soft drinks, (Dr Pepper) 8 fl. oz. Calories: 100. Protein in grams: 0. Carbohydrates in grams: 27. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 35. Fiber in grams: 0.

Soft drinks, (Pepsi) 12 fl. oz. Calories: 150. Protein in grams: 0. Carbohydrates in grams: 41. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 35. Fiber in grams: 0.

Soft drinks, (Root beer) Calories: 120. Protein in grams: 0. Carbohydrates in grams: 31. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 30. Fiber in grams: 0.

Sole, frozen, (Van de Kamp's), 4- oz. fillet Calories: 110. Protein in grams: 23. Carbohydrates in grams: 0. Fat in grams: 1.5. Cholesterol in milligrams: 50. Sodium in milligrams: 125. Fiber in grams: 0.
Sole is a known cancer fighter.

Soup mix, chicken noodle, (Campbell's Microwave) Calories: 90. Protein in grams: 5. Carbohydrates in grams: 10. Fat in grams: 4. Cholesterol in milligrams: 20. Sodium in milligrams: 850. Fiber in grams: 1.

Soup mix, chicken, broth, (Cup-a-Soup), 1 pkg. Calories: 20. Protein in grams: 1. Carbohydrates in grams: 3. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 440. Fiber in grams: 0.

Soup, canned, condensed, 1/2 cup, Chicken noodle Calories: 70. Protein in grams: 3. Carbohydrates in grams: 9. Fat in grams: 2. Cholesterol in milligrams: 15. Sodium in milligrams: 980. Fiber in grams: 1.
Soup-chicken-as a cold fighter, add garlic, or tobasco to increase effect

Soup, canned, condensed, 1/2 cup, Chicken rice Calories: 70. Protein in grams: 3. Carbohydrates in grams: 9. Fat in grams: 2.5. Cholesterol in milligrams: <5. Sodium in milligrams: 940. Fiber in grams: 0.

Soup, canned, condensed, 1/2 cup, Cream of broccoli Calories: 100. Protein in grams: 2. Carbohydrates in grams: 9. Fat in grams: 6. Cholesterol in milligrams: <5. Sodium in milligrams: 770. Fiber in grams: 1.

Soup, canned, condensed, 1/2 cup, Cream of broccoli 98% Fat Free Calories: 80. Protein in grams: 2. Carbohydrates in grams: 12. Fat in grams: 3. Cholesterol in milligrams: <5. Sodium in milligrams: 720. Fiber in grams: 1.

Soup, canned, condensed, 1/2 cup, Cream of celery Calories: 110. Protein in grams: 2. Carbohydrates in grams: 9. Fat in grams: 7. Cholesterol in milligrams: <5. Sodium in milligrams: 900. Fiber in grams: 1.

Soup, canned, condensed, 1/2 cup, Cream of celery 98% Fat Free Calories: 80. Protein in grams: 2. Carbohydrates in grams: 11. Fat in grams: 3.5. Cholesterol in milligrams: 5. Sodium in milligrams: 900. Fiber in grams: 1.

Soup, canned, condensed, 1/2 cup, Cream of chicken Calories: 130. Protein in grams: 3. Carbohydrates in grams: 11. Fat in grams: 8. Cholesterol in milligrams: 10. Sodium in milligrams: 890. Fiber in grams: 1.

Soup, canned, condensed, 1/2 cup, Cream of chicken 98% Fat Free Calories: 80. Protein in grams: 3. Carbohydrates in grams: 9. Fat in grams: 3. Cholesterol in milligrams: 10. Sodium in milligrams: 910. Fiber in grams: 0.

Soup, canned, condensed, 1/2 cup, Cream of mushroom Calories: 110. Protein in grams: 2. Carbohydrates in grams: 9. Fat in grams: 7. Cholesterol in milligrams: <5. Sodium in milligrams: 870. Fiber in grams: 1.

Soup, canned, condensed, 1/2 cup, Cream of mushroom 98% Fat Free Calories: 70. Protein in grams: 1. Carbohydrates in grams: 9. Fat in grams: 3. Cholesterol in milligrams: <5. Sodium in milligrams: 830. Fiber in grams: 0.

Soup, canned, condensed, 1/2 cup, Tomato Calories: 80. Protein in grams: 2. Carbohydrates in grams: 19. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 760. Fiber in grams: 1.

Soup, canned, condensed, 1/2 cup, Vegetable Calories: 80. Protein in grams: 2. Carbohydrates in grams: 17. Fat in grams: 0.5. Cholesterol in milligrams: <5. Sodium in milligrams: 920. Fiber in grams: 2.

Soups (low sodium)-recommendations for heart health: Part of a heart smart diet.

Soy sauce Lite Calories: 10. Protein in grams: 1. Carbohydrates in grams: 1. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 605. Fiber in grams: 0.

Soy sauce, 1 tbsp. Calories: 10. Protein in grams: 2. Carbohydrates in grams: 0. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 920. Fiber in grams: 0.

     Soyburger one property soy has is genistein may protect against prostrate cancer
     Soy beans-cholesterol advice, lowers LDL and triglycerides
     Soy beans rich in isoflavonesmay diminish breast cancer, block estrogen
     Soy milk-cholesterol advice, lowers LDL and triglycerides
     Soy milk-as a flu fighter, strengthen immune system
     Soy milk-as a cold fighter, strengthen immune system
     Soy milk soybeans have anti-cancer activity

Spaghetti sauce(meatless)-recommendations for heart health: Part of a heart smart diet.
Oregano is a known cancer fighter.

Spinach, canned, 1/2 cup Calories: 45. Protein in grams: 2. Carbohydrates in grams: 7. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 310. Fiber in grams: 4.

Spinach, fresh, boiled, 1/2 cup Calories: 21. Protein in grams: 2.7. Carbohydrates in grams: 3.4. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 63. Fiber in grams: 2.2.

Spinach, fresh, raw, 1/2 cup Calories: 6. Protein in grams: 0.8. Carbohydrates in grams: 1. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 22. Fiber in grams: 0.8.
Spinach* lower breast, lung cancer

Spinach, frozen, 1/3 cup Calories: 20. Protein in grams: 3. Carbohydrates in grams: 3. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 80. Fiber in grams: 2.
     Spinach-advice for the elderly: Excellent source of Vit A., rich in folic acid
     Spinach-as a flu fighter, vitamin A, vitamin C.
     Spinach-recommendations for breast-feeding mothers: Excellent source of Vit. A, rich in Folic Acid
     Spinach-recommendations for heart health: Excellent source of Vitamin A, rich in folic acid
     Spinach-advice for diabetics: 1 cup raw or 1/2 cup cooked (fresh or frozen)

A source of carotene. Click for more information.

Split peas, boiled, 1/2 cup Calories: 116. Protein in grams: 8.2. Carbohydrates in grams: 20.7. Fat in grams: 0.4. Cholesterol in milligrams: 0. Sodium in milligrams: 2. Fiber in grams: 8.1.

Split peas, green, dry, 1/4 cup Calories: 170. Protein in grams: 12. Carbohydrates in grams: 31. Fat in grams: 0.5. Cholesterol in milligrams: 0. Sodium in milligrams: 20. Fiber in grams: 7.
Split peas are a known cancer fighter.

Sprouts are a known cancer fighter.

Squash, Crookneck squash fresh, 1/2 cup Calories: 18. Protein in grams: 0.8. Carbohydrates in grams: 3.9. Fat in grams: 0.3. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 1.3.

Squash, Hubbard squash, baked, cubed, 1/2 cup Calories: 51. Protein in grams: 2.5. Carbohydrates in grams: 11. Fat in grams: 0.6. Cholesterol in milligrams: 0. Sodium in milligrams: 8. Fiber in grams: 2.9.

     Squash-banana is a known cancer fighter.
     Squash-butternut is a known cancer fighter.
     Squash-damish is a known cancer fighter.
     Squash-kabocha is a known cancer fighter.
     Squash As as a flu fighter: vitamin A
     Squash-as a cold fighter, strengthen immune system
     Winter squash-advice for diabetics: 1 cup (starchy vegetable)
     Winter squash-recommendations for breast-feeding mothers: Good source of Vit. A
     Summer squash is a known cancer fighter.

Squid, meat only, raw, 4 oz. nPopWin("http://www.SelectSmart.com/FOOD/counter.html", 370, 360, "resizable", 25, 20)'>Your recommended caloric intake. Protein in grams: Calories: 104. Protein in grams: 17.7. Carbohydrates in grams: 3.5. Fat in grams: 1.6. Cholesterol in milligrams: 265. Sodium in milligrams: 50. Fiber in grams: 0.
Squid-recommendations for heart health: Omega 3 -loads

Steak sauce, (A.1.), 1 tbsp. Calories: 15. Protein in grams: 0. Carbohydrates in grams: 3. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 250. Fiber in grams: 0

Steak sauce, (Heinz 57), 1 tbsp. Calories: 15. Protein in grams: 0. Carbohydrates in grams: 4. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 220. Fiber in grams: 0

Strawberry frozen, whole, 1/2 cup Calories: 100. Protein in grams: <1. Carbohydrates in grams: 25. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 1.

Strawberry, fresh, 1/2 cup Calories: 23. Protein in grams: 0.5. Carbohydrates in grams: 5.2. Fat in grams: 0.3. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 1.7.
     Strawberries* bursting with cancer fighting chemicals calledanthocyanins
     Strawberries-cholesterol advice, pectin, soluble fiber helps lower cholesterol
     Strawberries-advice for the elderly: Excellent
     Strawberries-as a flu fighter, vitamin C
     Strawberries-recommendations for breast-feeding mothers: Excellent source of Vit. C
     Strawberries-as a cold fighter, Contains vitamin C
     Strawberries-recommendations for heart health: Excellent
     Strawberries-recommendations for children: 2-4 servings daily

Stuffing mix, beef, (Stove Top), 1/6 box dry Calories: 110. Protein in grams: 4. Carbohydrates in grams: 22. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 520. Fiber in grams: 1.

Stuffing mix, chicken, (Stove Top) Calories: 110. Protein in grams: 4. Carbohydrates in grams: 20. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 440. Fiber in grams: <1.

Stuffing mix, cornbread, (Stove Top) Calories: 110. Protein in grams: 3. Carbohydrates in grams: 21. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 510. Fiber in grams: 1.

Sturgeon, baked, broiled, 4 oz. Calories: 153. Protein in grams: 23.5. Carbohydrates in grams: 0. Fat in grams: 5.9. Cholesterol in milligrams: n.a.. Sodium in milligrams: n.a.. Fiber in grams: 0.

Subway, 1 serving, sandwiches, 6" Classic Italian BMT, white Calories: 445. Protein in grams: 21. Carbohydrates in grams: 39. Fat in grams: 21. Cholesterol in milligrams: 56. Sodium in milligrams: 1652. Fiber in grams: 3.

Subway, 1 serving, sandwiches, 6" Roast beef, white Calories: 288. Protein in grams: 19. Carbohydrates in grams: 39. Fat in grams: 5. Cholesterol in milligrams: 20. Sodium in milligrams: 928. Fiber in grams: 3.

Subway, 1 serving, sandwiches, 6" Roast chicken, white Calories: 332. Protein in grams: 26. Carbohydrates in grams: 41. Fat in grams: 6. Cholesterol in milligrams: 48. Sodium in milligrams: 967. Fiber in grams: 3.

Subway, 1 serving, sandwiches, 6" Subway Club, white Calories: 297. Protein in grams: 21. Carbohydrates in grams: 40. Fat in grams: 5. Cholesterol in milligrams: 26. Sodium in milligrams: 1341. Fiber in grams: 3.

Subway, 1 serving, sandwiches, 6" Subway Seafood & Crab, light mayo Calories: 332. Protein in grams: 19. Carbohydrates in grams: 39. Fat in grams: 10. Cholesterol in milligrams: 32. Sodium in milligrams: 8733. Fiber in grams: 0.

Subway, 1 serving, sandwiches, 6" Subway, 1 serving, sandwiches, 6" Ham, white Calories: 287. Protein in grams: 18. Carbohydrates in grams: 39. Fat in grams: 5. Cholesterol in milligrams: 28. Sodium in milligrams: 1308. Fiber in grams: 3.

Subway, 1 serving, sandwiches, 6" Tuna, light mayo Calories: 376. Protein in grams: 18. Carbohydrates in grams: 39. Fat in grams: 15. Cholesterol in milligrams: 32. Sodium in milligrams: 928. Fiber in grams: 3.
Bluefin tuna-recommendations for heart health: Omega 3 g 1.0 g fat g 4.2

Subway, 1 serving, sandwiches, 6" Turkey, white Calories: 273. Protein in grams: 17. Carbohydrates in grams: 40. Fat in grams: 4. Cholesterol in milligrams: 19. Sodium in milligrams: 1391. Fiber in grams: 3.

Subway, 1 serving, sandwiches, 6" Veggie Delite Calories: 222. Protein in grams: 9. Carbohydrates in grams: 38. Fat in grams: 3. Cholesterol in milligrams: 0. Sodium in milligrams: 582. Fiber in grams: 3.

Sugar, beet or cane, brown, 1 oz. Calories: 107. Protein in grams: 0. Carbohydrates in grams: 27.6. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 11. Fiber in grams: 0.

Sugar, granulated, 1 oz. Calories: 110. Protein in grams: 0. Carbohydrates in grams: 28.3. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: <1. Fiber in grams: 0.

Sugar, powdered of confection 1 tbsp Calories: 31. Protein in grams: 0. Carbohydrates in grams: 8. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: <1. Fiber in grams: 0.

Sugar, substitute, (Equal), 1 pkt. Calories: 4. Protein in grams: 0. Carbohydrates in grams: <1. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0.

Sugar, substitute, (NutraSweet), 1 tsp. Calories: 2. Protein in grams: 0. Carbohydrates in grams: <1. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0.
Sugar-recommendations for breast-feeding mothers: Use sparingly, tend to be high in sugar, fat and calories

Summer Sausage, 2 slices, 1.6 oz. Calories: 140. Protein in grams: 7. Carbohydrates in grams: 1. Fat in grams: 12. Cholesterol in milligrams: 35. Sodium in milligrams: 640. Fiber in grams: 0.

Sunflower seed, dry-roasted, 1/4 cup Calories: 170. Protein in grams: 6. Carbohydrates in grams: 7. Fat in grams: 15. Cholesterol in milligrams: 0. Sodium in milligrams: 290. Fiber in grams: 3.

Sweet and sour drink mixer, 4 fl. oz. Calories: 100. Protein in grams: 0. Carbohydrates in grams: 23. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 50. Fiber in grams: 0.

Sweet and sour sauce, (Chun King), 2 tbsp. Calories: 60. Protein in grams: 0. Carbohydrates in grams: 14. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 105. Fiber in grams: 0.

Sweet and sour sauce, (Kikkoman), 2 tbsp. Calories: 35. Protein in grams: 0. Carbohydrates in grams: 9. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 190. Fiber in grams: 0.

Sweet potato, baked in skin Calories: 118. Protein in grams: 2. Carbohydrates in grams: 27.7. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 12. Fiber in grams: 3.4.

Sweet potato, mashed, 1/2 cup Calories: 172. Protein in grams: 2.7. Carbohydrates in grams: 39.8. Fat in grams: 0.5. Cholesterol in milligrams: 0. Sodium in milligrams: 21. Fiber in grams: 4.1.
   Sweet potatoes-as a flu fighter, vitamin A, vitamin C.
   Sweet potatoes-as a cold fighter, strengthen immune system
   Sweet potatoes vit A- look for thick ones that taper at end- do not refrigerate
   Sweet potato-recommendations for breast-feeding mothers: Excellent source of Vit. A
   Sweet potato-advice for diabetics: 1/2 cup (starchy vegetable)

A source of carotene. Click for more information.

Swiss chard offer protection of collorectal, stomach, lung cancer Chard is a known cancer fighter.

Swordfish, fresh, baked, broiled, 4 oz. Calories: 176. Protein in grams: 28.8. Carbohydrates in grams: 0. Fat in grams: 5.8. Cholesterol in milligrams: 57. Sodium in milligrams: 130. Fiber in grams: 0.
Swordfish-recommendations for heart health: Omega 3 g 0.7 fat g 3.4

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Taco Bell, 1 serving 7-Layer burrito Calories: 530. Protein in grams: 16. Carbohydrates in grams: 66. Fat in grams: 23. Cholesterol in milligrams: 25. Sodium in milligrams: 1280. Fiber in grams: 13.

Taco Bell, 1 serving Bean burrito Calories: 380. Protein in grams: 13. Carbohydrates in grams: 55. Fat in grams: 12. Cholesterol in milligrams: 10. Sodium in milligrams: 1100. Fiber in grams: 13.

Taco Bell, 1 serving Burrito Supreme Calories: 440. Protein in grams: 17. Carbohydrates in grams: 51. Fat in grams: 19. Cholesterol in milligrams: 35. Sodium in milligrams: 1230. Fiber in grams: 10.

Taco Bell, 1 serving Pintos n Cheese Calories: 190. Protein in grams: 9. Carbohydrates in grams: 18. Fat in grams: 9. Cholesterol in milligrams: 15. Sodium in milligrams: 650. Fiber in grams: 10.

Taco Bell, 1 serving Taco Salad w/salsa Calories: 850. Protein in grams: 30. Carbohydrates in grams: 65. Fat in grams: 52. Cholesterol in milligrams: 60. Sodium in milligrams: 1780. Fiber in grams: 16.

Taco Bell, 1 serving Taco Salad w/salsa, w/out shell Calories: 420. Protein in grams: 24. Carbohydrates in grams: 32. Fat in grams: 22. Cholesterol in milligrams: 60. Sodium in milligrams: 1520. Fiber in grams: 15.

Taco Bell, 1 serving Taco Supreme, double decker Calories: 390. Protein in grams: 15. Carbohydrates in grams: 40. Fat in grams: 19. Cholesterol in milligrams: 35. Sodium in milligrams: 760. Fiber in grams: 9.

Taco Bell, 1 serving Taco Supreme, regular Calories: 220. Protein in grams: 10. Carbohydrates in grams: 14. Fat in grams: 14. Cholesterol in milligrams: 35. Sodium in milligrams: 350. Fiber in grams: 3.

Taco Bell, 1 serving Taco, double decker Calories: 340. Protein in grams: 14. Carbohydrates in grams: 38. Fat in grams: 15. Cholesterol in milligrams: 25. Sodium in milligrams: 750. Fiber in grams: 9.

Taco Bell, 1 serving Taco, regular Calories: 180. Protein in grams: 9. Carbohydrates in grams: 12. Fat in grams: 10. Cholesterol in milligrams: 25. Sodium in milligrams: 330. Fiber in grams: 3.

Taco Bell, 1 serving Taco, soft Calories: 220. Protein in grams: 11. Carbohydrates in grams: 21. Fat in grams: 10. Cholesterol in milligrams: 25. Sodium in milligrams: 580. Fiber in grams: 3.

Taco Bell, 1 serving Taco, soft, grilled chicken Calories: 200. Protein in grams: 14. Carbohydrates in grams: 21. Fat in grams: 7. Cholesterol in milligrams: 35. Sodium in milligrams: 540. Fiber in grams: 2.

Taco Bell, 1 serving Tostada Calories: 300. Protein in grams: 10. Carbohydrates in grams: 31. Fat in grams: 15. Cholesterol in milligrams: 15. Sodium in milligrams: 650. Fiber in grams: 12.

Taco sauce, medium, (Old El Paso), 1 tbsp. Calories: 5. Protein in grams: 0. Carbohydrates in grams: 1. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 70. Fiber in grams: 0

Taco sauce, red, (La Victoria), 1 tbsp. Calories: 5. Protein in grams: 0. Carbohydrates in grams: 1. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 105. Fiber in grams: 0

Taco seasoning mix, (Lawry's), 2 tsp. Calories: 15. Protein in grams: 0. Carbohydrates in grams: 3. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 300. Fiber in grams: 0

Taco seasoning mix, (Old El Paso), 2 tsp. Calories: 20. Protein in grams: 0. Carbohydrates in grams: 5. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 550. Fiber in grams: 0

Taco shell, (Lawry's), 2 pcs. Calories: 120. Protein in grams: 2. Carbohydrates in grams: 13. Fat in grams: 6. Cholesterol in milligrams: 0. Sodium in milligrams: 110. Fiber in grams: 1.

Taco shell, (Old El Paso), 3 pcs. Calories: 150. Protein in grams: 2. Carbohydrates in grams: 19. Fat in grams: 7. Cholesterol in milligrams: 0. Sodium in milligrams: 135. Fiber in grams: 2.

Tamale, canned, (Nalley), 3 pcs. Calories: 290. Protein in grams: 8. Carbohydrates in grams: 25. Fat in grams: 17. Cholesterol in milligrams: 30. Sodium in milligrams: 1000. Fiber in grams: 1.

Tamale, canned, (Van Camp's), 2 pcs. Calories: 210. Protein in grams: 5. Carbohydrates in grams: 20. Fat in grams: 13. Cholesterol in milligrams: 20. Sodium in milligrams: 610. Fiber in grams: 3.

Tangerine, canned, 1/2 cup Calories: 46. Protein in grams: 0.8. Carbohydrates in grams: 11.9. Fat in grams: <.1. Cholesterol in milligrams: 0. Sodium in milligrams: 7. Fiber in grams: 0.9.

Tangerine, fresh, 1/2 cup Calories: 43. Protein in grams: 0.6. Carbohydrates in grams: 10.9. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 2. Fiber in grams: 2.2.
     Tangerines-advice for diabetics: 1 small fresh fruit
     Tangerines-as a flu fighter, flavonoids stop virus from reproducing -vit C
     Tangerines-as a cold fighter, restore lost fluids from fever & diarrhea, reduce severity of cold
     Tangerine-recommendations for breast-feeding mothers: Good source of Vit. C
     Tangerine is a known cancer fighter.

Taro, cooked, sliced, 1/2 cup Calories: 94. Protein in grams: 0.3. Carbohydrates in grams: 22.8. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 3.4.

Tartar sauce, 2 tbsp. Calories: 140. Protein in grams: 0. Carbohydrates in grams: 1. Fat in grams: 16. Cholesterol in milligrams: 10. Sodium in milligrams: 260. Fiber in grams: 0

Tartar sauce, Low Fat Calories: 40. Protein in grams: 0. Carbohydrates in grams: 7. Fat in grams: 1.5. Cholesterol in milligrams: 0. Sodium in milligrams: 360. Fiber in grams: 0

Tea, iced, (Nestea), 8 fl. oz. Calories: 63. Protein in grams: 0. Carbohydrates in grams: 17. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0

     Tea-green-cholesterol advice, contains powerful antioxidants that reduce cholesterol
     Tea-as a flu fighter, flavonoids stop virus from reproducing
     Tea-as a cold fighter, replenish lost fluids, ease nasal congest. Relieves breathing difficulty
     Tea* antioxidants called polyphenols restore chemical that limit rogue cell div

Teriyaki sauce, (Chun King), 1 tbsp. Calories: 20. Protein in grams: 1. Carbohydrates in grams: 3. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 920. Fiber in grams: 0

Teriyaki sauce, baste and glaze, (Kikkoman), 1 tbsp. Calories: 50. Protein in grams: 1. Carbohydrates in grams: 11. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 810. Fiber in grams: 0
Thiamin-as a flu fighter, power immune system, aidstransformation

Thyme, ground, 1 tsp. Calories: 4. Protein in grams: 0.1. Carbohydrates in grams: 0.9. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 0.3
Thyme is a known cancer fighter.

Toaster pastries, blueberry, (Pop-Tarts Low Fat) Calories: 190. Protein in grams: 2. Carbohydrates in grams: 39. Fat in grams: 3. Cholesterol in milligrams: 0. Sodium in milligrams: 230. Fiber in grams: 1.

Toaster pastries, blueberry, (Pop-Tarts), 1 pc. Calories: 200. Protein in grams: 2. Carbohydrates in grams: 36. Fat in grams: 5. Cholesterol in milligrams: 0. Sodium in milligrams: 190. Fiber in grams: 1.

Toaster pastries, cherry, (Pop-Tarts Low Fat) Calories: 190. Protein in grams: 2. Carbohydrates in grams: 39. Fat in grams: 3. Cholesterol in milligrams: 0. Sodium in milligrams: 230. Fiber in grams: 1.

Toaster pastries, cherry, (Pop-Tarts) Calories: 200. Protein in grams: 2. Carbohydrates in grams: 37. Fat in grams: 5. Cholesterol in milligrams: 0. Sodium in milligrams: 180. Fiber in grams: 1.

Toaster pastries, chocolate, fudge frosted, (Pop-Tarts LF) Calories: 190. Protein in grams: 3. Carbohydrates in grams: 39. Fat in grams: 3. Cholesterol in milligrams: 0. Sodium in milligrams: 270. Fiber in grams: 2.

Toaster pastries, chocolate, fudge frosted, (Pop-Tarts) Calories: 200. Protein in grams: 3. Carbohydrates in grams: 37. Fat in grams: 5. Cholesterol in milligrams: 0. Sodium in milligrams: 220. Fiber in grams: 1.

Toaster pastries, strawberry, (Pop-Tarts) Calories: 200. Protein in grams: 2. Carbohydrates in grams: 37. Fat in grams: 5. Cholesterol in milligrams: 0. Sodium in milligrams: 190. Fiber in grams: 1.

Tobasco-as a cold fighter, acts as an expectorant

Tofu, firm, 1/2 cup Calories: 183. Protein in grams: 19.9. Carbohydrates in grams: 5.4. Fat in grams: 11. Cholesterol in milligrams: 0. Sodium in milligrams: 17. Fiber in grams: 2.9

Tofu, fresh, 1/2 cup Calories: 94. Protein in grams: 10. Carbohydrates in grams: 2.3. Fat in grams: 5.9. Cholesterol in milligrams: 0. Sodium in milligrams: 9. Fiber in grams: 1.5
     Tofu-advice for diabetics: 4 oz.
     Tofu-cholesterol advice, 40 studies show soy lowers cholesterol
     Tofu-as a flu fighter, strengthen immune system
     Tofu-recommendations for breast-feeding mothers: Major source of protein, iron, niacin, thiamin, Vit. B6&B12, and folic acid, serving. 2
     Tofu-as a cold fighter, strengthen immune system
     Tofu-recommendations for heart health: Part of a heart smart diet.
     Tofu soybeans have anti-cancer activity

Tomato juice, 8 fl. oz. Calories: 50. Protein in grams: 2. Carbohydrates in grams: 10. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 760. Fiber in grams: 1.
     Tomato juice-advice for diabetics: 1/2 cup
     Tomato juice-recommendations for breast-feeding mothers: Good source of Vit. C
     Tomato juice (low sodium)-recommendations for heart health: Part of a heart smart diet.

Tomato paste, 2 tbsp. Calories: 30. Protein in grams: 1. Carbohydrates in grams: 7. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 25. Fiber in grams: 2.
Tomato paste-recommendations for heart health: Part of a heart smart diet.

Tomato sauce, canned, 1/4 cup Calories: 20. Protein in grams: <1. Carbohydrates in grams: 4. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 340. Fiber in grams: <1.
Tomato sauce-recommendations for children: 3-5 servings daily 1/2 cup

Tomato, canned, whole, 1/2 cup Calories: 25. Protein in grams: 1. Carbohydrates in grams: 6. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 160. Fiber in grams: 2.

Tomato, raw, chopped, 1/2 cup Calories: 19. Protein in grams: 0.8. Carbohydrates in grams: 4.2. Fat in grams: 0.3. Cholesterol in milligrams: 0. Sodium in milligrams: 8. Fiber in grams: 1.
     Tomatoes* richest source lycopene lower risk of prostrate, colon, lung, mouth, cervix
     Tomatoes-as a flu fighter, flavonoids stop virus from reproducing, vitamin C -eat raw tomato
     Tomatoes-as a cold fighter, Contains vitamin C
     Tomatoes-recommendations for heart health: Excellent source of Vitamin A.
     Tomato-recommendations for breast-feeding mothers: Good source of Vit. A, good source of Vit, C
     Tomato-recommendations for children: Excellent source of Vitamin A.

Tomato, stewed, 1/2 cup Calories: 35. Protein in grams: 1. Carbohydrates in grams: 9. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 360. Fiber in grams: 2.

Tortellini, cheese, (Contadina), 3/4 cup Calories: 250. Protein in grams: 11. Carbohydrates in grams: 39. Fat in grams: 6. Cholesterol in milligrams: 50. Sodium in milligrams: 350. Fiber in grams: 2.

Fennel seeds (found in casserole dishes and tortellini) are a known cancer fighter.

Tortilla, corn, 3 pcs., 1.9oz. Calories: 140. Protein in grams: 3. Carbohydrates in grams: 27. Fat in grams: 1.5. Cholesterol in milligrams: 0. Sodium in milligrams: 20. Fiber in grams: 3.
     Tortillas, (whole grain)-recommendations for heart health: Part of a heart smart diet.
     Tortillas-advice for diabetics: 1- 6 inch tortilla
     Tortilla-recommendations for children: 6-11 servings daily
     Corn tortilla-recommendations for breast-feeding mothers: Major source of thiamin, niacin, iron, and zinc, 4 or more servings

A source of thiamin. Click for more information.

Tortilla, flour, 1.9 oz. Calories: 170. Protein in grams: 4. Carbohydrates in grams: 30. Fat in grams: 4. Cholesterol in milligrams: 0. Sodium in milligrams: 410. Fiber in grams: 2.

Trout, baked, broiled, 4 oz. Calories: 215. Protein in grams: 30.2. Carbohydrates in grams: 0. Fat in grams: 9.6. Cholesterol in milligrams: 84. Sodium in milligrams: 76. Fiber in grams: 0.
Rainbow trout-recommendations for heart health: Omega 3 g 0.6 fat g 2.9

Tuna, canned, chunk light, oil Calories: 110. Protein in grams: 13. Carbohydrates in grams: 0. Fat in grams: 6. Cholesterol in milligrams: 30. Sodium in milligrams: 250. Fiber in grams: 0.

Tuna, chunk light, water, 1/4 cup Calories: 60. Protein in grams: 13. Carbohydrates in grams: 0. Fat in grams: 0.5. Cholesterol in milligrams: 30. Sodium in milligrams: 250. Fiber in grams: 0.

Tuna, solid white, oil Calories: 90. Protein in grams: 14. Carbohydrates in grams: 0. Fat in grams: 3. Cholesterol in milligrams: 25. Sodium in milligrams: 250. Fiber in grams: 0.

Tuna, solid white, water Calories: 70. Protein in grams: 15. Carbohydrates in grams: 0. Fat in grams: 1. Cholesterol in milligrams: 25. Sodium in milligrams: 250. Fiber in grams: 0.
     Tuna-advice for diabetics: 1/2 to 3/4 cup
     Tuna-advice for the elderly: 2-3 servings daily, 2 oz.
     Tuna-recommendations for heart health: Omega 3 -loads
     Tuna is a known cancer fighter.
     Tuna fish (water-packed)-recommendations for heart health: Part of a heart smart diet.
     Saltwater fish is a known cancer fighter.

"Tuna", vegetarian, canned, drained, 1/3 cup Calories: 80. Protein in grams: 7. Carbohydrates in grams: 4. Fat in grams: 4. Cholesterol in milligrams: 0. Sodium in milligrams: 380. Fiber in grams: 1

Turkey bacon, 1/2 oz. Calories: 35. Protein in grams: 2. Carbohydrates in grams: 0. Fat in grams: 2.5. Cholesterol in milligrams: 15. Sodium in milligrams: 180. Fiber in grams: 0.

Turkey ham, (Healthy Deli), 2 oz. Calories: 80. ble", 25, 20)'>Your recommended caloric intake. Protein in grams: 10. Carbohydrates in grams: 2. Fat in grams: 2.5. Cholesterol in milligrams: 30. Sodium in milligrams: 470. Fiber in grams: 0.

Turkey lunch meat, (Healthy Choice Variety Pack), 1 slice Calories: 30. Protein in grams: 5. Carbohydrates in grams: 3. Fat in grams: 1. Cholesterol in milligrams: 15. Sodium in milligrams: 240. Fiber in grams: 0.

Turkey lunch meat, maple honey, (Healthy Deli Fat Free) Calories: 70. Protein in grams: 11. Carbohydrates in grams: 4. Fat in grams: 0. Cholesterol in milligrams: 20. Sodium in milligrams: 480. Fiber in grams: 0.

Turkey lunch meat, smoked, 6 thin slices Calories: 60. Protein in grams: 10. Carbohydrates in grams: 4. Fat in grams: 1.5. Cholesterol in milligrams: 25. Sodium in milligrams: 470. Fiber in grams: 0.

Turkey, dark meat, 4 oz. Calories: 212. Protein in grams: 32.4. Carbohydrates in grams: 0. Fat in grams: 8.2. Cholesterol in milligrams: 96. Sodium in milligrams: 90. Fiber in grams: 0.

Turkey, ground, breast, 4 oz. Calories: 130. Protein in grams: 28. Carbohydrates in grams: 0. Fat in grams: 1.5. Cholesterol in milligrams: 60. Sodium in milligrams: 75. Fiber in grams: 0.

Turkey, light meat, 4 oz. Calories: 178. Protein in grams: 33.9. Carbohydrates in grams: 0. Fat in grams: 3.7. Cholesterol in milligrams: 78. Sodium in milligrams: 73. Fiber in grams: 0.
     Turkey-advice for diabetics: 2 to 3 oz- one serving (remove skin)
     Turkey-advice for the elderly: zinc
     Turkey-recommendations for breast-feeding mothers: Major source of protein, iron, niacin, thiamin, Vit. B6&B12, and folic acid, serving. 2
     Turkey-recommendations for children: zinc
     Turkey breast-recommendations for heart health: Part of a heart smart diet.

Turmeric is a known cancer fighter.

Turnip greens, fresh, boiled, chopped, 1/2 cup Calories: 15. Protein in grams: 0.8. Carbohydrates in grams: 3.1. Fat in grams: 0.2. Cholesterol in milligrams: 0. Sodium in milligrams: 21. Fiber in grams: 2.2.

Turnip, boiled, cubed, 1/2 cup Calories: 14. Protein in grams: 0.6. Carbohydrates in grams: 3.8. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 39. Fiber in grams: 1.6.

Turnip, raw cubed, 1/2 cup Calories: 18. Protein in grams: 0.6. Carbohydrates in grams: 4.1. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 44. Fiber in grams: 1.2.
Turnips are a known cancer fighter.
Turnip greens are a known cancer fighter.

Return to top V

Veal, ground, broiled, 4 oz. Calories: 195. Protein in grams: 27.6. Carbohydrates in grams: 0. Fat in grams: 8.6. Cholesterol in milligrams: 117. Sodium in milligrams: 94. Fiber in grams: 0.
Veal-advice for diabetics: 2 to 3 oz- one serving- trim all fat -roast, broil, boil

Vegetable juice (V8 Low Sodium) Calories: 60. Protein in grams: 2. Carbohydrates in grams: 11. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 140. Fiber in grams: 2.
     Vegetable juice-advice for diabetics: 1/2 cup
     Vegetable juice-advice for the elderly: 3-5 servings daily, 1/2 cup
     Vegetable juice is a known cancer fighter.

Vegetable juice (V8), 8 fl oz. Calories: 50. Protein in grams: 1. Carbohydrates in grams: 10. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 620. Fiber in grams: 1.

Vegetables, mixed, canned, 1/2 cup Calories: 45. Protein in grams: 1. Carbohydrates in grams: 9. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 300. Fiber in grams: 2.

Vegetables, mixed, frozen, 1/3 cup Calories: 50. Protein in grams: 2. Carbohydrates in grams: 12. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 35. Fiber in grams: 3.

Vinegar, 1 tbsp. Calories: 0. Protein in grams: 0. Carbohydrates in grams: 0. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0
Vinegars are a known cancer fighter.

     Vitamin B6-cholesterol advice, no more than 50MG
     Vitamin B6-as a flu fighter, power immune system, aidstransformation
     Vitamin C-as a cold fighter, helps fight colds -consume vit. C onset of cold recover sooner
     Vitamin C-cholesterol advice, 500 milligrams
     Vitamin C guard against preservatives
     Vitamin E-cholesterol advice, 400 IU
     Vitamin E guard against preservatives
     Vitamin A-as a flu fighter, Recommended.
     Vitamin C-as a flu fighter, Recommended.

Return to top W

Waffle, (Eggo Low Fat) Calories: 180. Protein in grams: 6. Carbohydrates in grams: 34. Fat in grams: 2.5. Cholesterol in milligrams: 20. Sodium in milligrams: 340. Fiber in grams: 1.

Waffle, (Eggo Nutri -Grain) Calories: 190. Protein in grams: 5. Carbohydrates in grams: 30. Fat in grams: 6. Cholesterol in milligrams: 0. Sodium in milligrams: 450. Fiber in grams: 4.

Waffle, frozen, 2 pcs. (Eggo) Calories: 220. Protein in grams: 5. Carbohydrates in grams: 32. Fat in grams: 8. Cholesterol in milligrams: 25. Sodium in milligrams: 480. Fiber in grams: 1.

Walnut, dried, 1/4 cup Calories: 190. Protein in grams: 4. Carbohydrates in grams: 4. Fat in grams: 20. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 1
Walnuts-cholesterol advice, handful a day lower cholesterol(linoleic acid similar to omeg3)
Walnuts inhibits hormones that cause cancer spread

Water chestnuts, canned, (Sun Luck), 1/4 cup Calories: 15. Protein in grams: 0. Carbohydrates in grams: 4. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 1

Water chestnuts, canned, sliced, (Chun King/La Choy), 2 tbsp. Calories: 10. Protein in grams: 0. Carbohydrates in grams: 3. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 1

Water chestnuts, sliced, 1/2 cup Calories: 66. Protein in grams: 0.9. Carbohydrates in grams: 14.8. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 9. Fiber in grams: 1.9

Watermelon, 1"slice, 10"diam. Calories: 152. Protein in grams: 3. Carbohydrates in grams: 34.6. Fat in grams: 2. Cholesterol in milligrams: 0. Sodium in milligrams: 10. Fiber in grams: 2.4.
Watermelon-recommendations for breast-feeding mothers: Good source of Vit. A, good source of Vit. C
Watermelon-recommendations for children: 2-4 servings daily

Wendy's, 1 serving Baked potato, broccoli and cheese Calories: 470. Protein in grams: 9. Carbohydrates in grams: 80. Fat in grams: 14. Cholesterol in milligrams: 5. Sodium in milligrams: 470. Fiber in grams: 9.

Wendy's, 1 serving Baked potato, chili and cheese Calories: 630. Protein in grams: 20. Carbohydrates in grams: 83. Fat in grams: 24. Cholesterol in milligrams: 40. Sodium in milligrams: 770. Fiber in grams: 9.

Wendy's, 1 serving Baked potato, plain, 10 oz. Calories: 310. Protein in grams: 7. Carbohydrates in grams: 71. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 25. Fiber in grams: 7.

Wendy's, 1 serving Baked potato, sour cream & chives Calories: 380. Protein in grams: 8. Carbohydrates in grams: 74. Fat in grams: 6. Cholesterol in milligrams: 15. Sodium in milligrams: 40. Fiber in grams: 8.

Wendy's, 1 serving Cheeseburger Jr. Calories: 320. Protein in grams: 17. Carbohydrates in grams: 34. Fat in grams: 13. Cholesterol in milligrams: 45. Sodium in milligrams: 830. Fiber in grams: 2.

Wendy's, 1 serving Chicken Caesar Pita w/dressing Calories: 490. Protein in grams: 34. Carbohydrates in grams: 48. Fat in grams: 18. Cholesterol in milligrams: 65. Sodium in milligrams: 1320. Fiber in grams: 4.

Wendy's, 1 serving Chicken nuggets, 5 pcs. Calories: 230. Protein in grams: 11. Carbohydrates in grams: 11. Fat in grams: 16. Cholesterol in milligrams: 30. Sodium in milligrams: 470. Fiber in grams: 0.

Wendy's, 1 serving Chicken, grilled Calories: 310. Protein in grams: 27. Carbohydrates in grams: 35. Fat in grams: 8. Cholesterol in milligrams: 65. Sodium in milligrams: 790. Fiber in grams: 2.

Wendy's, 1 serving Chili, small, 8 oz. Calories: 210. Protein in grams: 15. Carbohydrates in grams: 21. Fat in grams: 7. Cholesterol in milligrams: 30. Sodium in milligrams: 800. Fiber in grams: 5.

Wendy's, 1 serving French fries, small Calories: 270. Protein in grams: 4. Carbohydrates in grams: 35. Fat in grams: 13. Cholesterol in milligrams: 0. Sodium in milligrams: 85. Fiber in grams: 3.

Wendy's, 1 serving Frosty, small Calories: 330. Protein in grams: 8. Carbohydrates in grams: 56. Fat in grams: 8. Cholesterol in milligrams: 35. Sodium in milligrams: 200. Fiber in grams: 0.

Wendy's, 1 serving Garden ranch chicken Calories: 480. Protein in grams: 30. Carbohydrates in grams: 51. Fat in grams: 18. Cholesterol in milligrams: 70. Sodium in milligrams: 1180. Fiber in grams: 5.

Wendy's, 1 serving Garden veggie Calories: 400. Protein in grams: 11. Carbohydrates in grams: 52. Fat in grams: 17. Cholesterol in milligrams: 20. Sodium in milligrams: 760. Fiber in grams: 5.

Wendy's, 1 serving Hamburger, single, w/ everything Calories: 420. Protein in grams: 25. Carbohydrates in grams: 37. Fat in grams: 20. Cholesterol in milligrams: 70. Sodium in milligrams: 920. Fiber in grams: 3.

Wheat flour, 1/4 cup Calories: 100. Protein in grams: 4. Carbohydrates in grams: 22. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: <1.

Wheat germ, (Kretschmer), 2 tbsp. Calories: 50. Protein in grams: 4. Carbohydrates in grams: 6. Fat in grams: 1. Cholesterol in milligrams: 0. Sodium in milligrams: 140. Fiber in grams: 2.

Wheat germ, crude, 1 oz. Calories: 102. Protein in grams: 6.6. Carbohydrates in grams: 14.7. Fat in grams: 2.8. Cholesterol in milligrams: 0. Sodium in milligrams: 3. Fiber in grams: 3.7.

Wheat, whole grain, durum, 1 cup Calories: 650. Protein in grams: 26.3. Carbohydrates in grams: 136.6. Fat in grams: 4.7. Cholesterol in milligrams: 0. Sodium in milligrams: 3. Fiber in grams: n.a..
     Whole grains-as a flu fighter, vitamins & minerals to boost immune system
     Whole grains-as a cold fighter, strengthen immune system
     Whole grain bread-advice for diabetics: 1 slice
     Whole grain bread is a known cancer fighter.
     Whole grain cereals are a known cancer fighter.
     Whole grain crackers-advice for diabetics: 4 to 6 crackers
     Whole wheat* lower risk of cancer by 1/3
     Whole wheat-cholesterol advice, Cholesterol fighter.
     Whole wheat-recommendations for heart health: Lower heart disease
     Whole wheat bread-advice for diabetics: 1 slice
     Whole wheat flour-advice for diabetics: for cooking and baking (also other whole grain types)

A source of thiamin. Click for more information.

     Wheat germ-recommendations for breast-feeding mothers: Rich in Folic acid
     Wheat germ good source of protein
     Wheat germ oil is a known cancer fighter.

White beans, boiled, 1/2 cup Calories: 125. Protein in grams: 8.6. Carbohydrates in grams: 22.6. Fat in grams: 0.3. Cholesterol in milligrams: 0. Sodium in milligrams: 6. Fiber in grams: 5.7

White beans, canned, 1/2 cup Calories: 80. Protein in grams: 7. Carbohydrates in grams: 19. Fat in grams: 0.5. Cholesterol in milligrams: 0. Sodium in milligrams: 440. Fiber in grams: 6

Wine cooler, (Bartles & Jaymes), berry, 12 fl. oz. Calories: 220. Protein in grams: 0. Carbohydrates in grams: 34. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0

Wine cooler, (Bartles & Jaymes), original, 12 fl. oz. Calories: 200. Protein in grams: 0. Carbohydrates in grams: 29. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 0. Fiber in grams: 0

Wine, dry or table, 1 fl.oz. Calories: 25. Protein in grams: tr.. Carbohydrates in grams: 1.2. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 1. Fiber in grams: 0
     Wine-cholesterol advice, moderation
     Red wine-as a flu fighter, flavonoids stop virus from reproducing
     Red wine-recommendations for heart health: Flavonoids may discourage formation of b-that cause stroke/ heart disease.
     Red wine antioxidants called flavonoids protect against certain cancers

Worcestershire sauce, 1 tsp. Calories: 5. Protein in grams: 0. Carbohydrates in grams: 1. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 65. Fiber in grams: 0

Return to top Y

Yam, baked or boiled, 1/2 cup Calories: 79. Protein in grams: 1. Carbohydrates in grams: 18.8. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 6. Fiber in grams: 2.7.
Yams neutralizes free radicals
Yam-advice for diabetics: 1/2 cup (starchy vegetable)

Yellow squash, canned, 1/2 cup Calories: 25. Protein in grams: 0. Carbohydrates in grams: 5. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 160. Fiber in grams: 2.

Yellow squash, frozen, 2/3 cup Calories: 15. Protein in grams: 1. Carbohydrates in grams: 2. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 15. Fiber in grams: 1.

Yogurt, all fruit flavors (Yoplait Light) Calories: 90. Protein in grams: 5. Carbohydrates in grams: 16. Fat in grams: 0. Cholesterol in milligrams: 5. Sodium in milligrams: 75. Fiber in grams: 0.

Yogurt, all fruit flavors (Yoplait), 6 oz. Calories: 180. Protein in grams: 6. Carbohydrates in grams: 34. Fat in grams: 1.5. Cholesterol in milligrams: 10. Sodium in milligrams: 80. Fiber in grams: 0.

Yogurt, Chocolate (Dannon Low fat) Calories: 120. Protein in grams: 3. Carbohydrates in grams: 22. Fat in grams: 2. Cholesterol in milligrams: 5. Sodium in milligrams: 55. Fiber in grams: 1.

Yogurt, plain (Dannon Fat Free) 8 oz. Calories: 110. Protein in grams: 12. Carbohydrates in grams: 16. Fat in grams: 0. Cholesterol in milligrams: 5. Sodium in milligrams: 150. Fiber in grams: 0.

Yogurt, plain, (Dannon Low Fat) Calories: 150. Protein in grams: 11. Carbohydrates in grams: 18. Fat in grams: 3.5. Cholesterol in milligrams: 20. Sodium in milligrams: 170. Fiber in grams: 0.

Yogurt, plain, (Dannon Low fat), 8 oz. Calories: 150. Protein in grams: 11. Carbohydrates in grams: 18. Fat in grams: 3.5. Cholesterol in milligrams: 20. Sodium in milligrams: 170. Fiber in grams: 0.

Yogurt, Strawberry, (Dannon Fat Free) Calories: 100. Protein in grams: 3. Carbohydrates in grams: 20. Fat in grams: 0. Cholesterol in milligrams: 0. Sodium in milligrams: 60. Fiber in grams: 0.

Yogurt, Vanilla, (Dannon Low fat) Calories: 110. Protein in grams: 3. Carbohydrates in grams: 19. Fat in grams: 2. Cholesterol in milligrams: 10. Sodium in milligrams: 60. Fiber in grams: 0.
     Yogurt, (low fat or nonfat)-recommendations for heart health: Part of a heart smart diet.
     Yogurt-low fat-advice for diabetics: 1 cup- one serving
     Yogurt-low fat without thickeners & gelatin- anti cancer activity
     Yogurt-nonfat-advice for diabetics: 1 cup- one serving
     Yogurt-advice for the elderly: 2-3 servings daily, 1 cup
     Yogurt-recommendations for breast-feeding mothers: Excellent for calcium, protein, and riboflavin, recommended serving. at least 4
     Yogurt-as a cold fighter, eat in spring to decrease colds in winter
     Yogurt-recommendations for children: Excellent sources of calcium, which is necessary for building strong bones and teeth
     Frozen yogurt-recommendations for children: Good for kids.

Return to top Z
     Zinc-advice for the elderly: strengthens immune system
     Zinc-as a flu fighter, power immune system, aidstransformation
     Zinc-as a cold fighter, Reduces duration and severity of cold symptoms.
     Zinc-recommendations for children: strengthens immune system-zinc

Zucchini, boiled, sliced, 1/2 cup Calories: 14. Protein in grams: 0.6. Carbohydrates in grams: 3.5. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 2. Fiber in grams: 1.3.

Zucchini, fresh, sliced, 1/2 cup Calories: 9. Protein in grams: 0.8. Carbohydrates in grams: 1.9. Fat in grams: 0.1. Cholesterol in milligrams: 0. Sodium in milligrams: 2. Fiber in grams: 0.8.
     Zucchini-recommendations for breast-feeding mothers: Major source of Vit. A and C, folic acid, 4 or more servings
     Zucchini is a known cancer fighter.
     Recommendations for heart health: Part of a heart smart diet.