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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

  • Barnaise 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


    Return to top D

  • 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


    Return to top E

  • 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

    Return to top F

  • 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

      Please scroll down to your selected food item.

    Return to top G

  • 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.

    Return to top H

  • 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

      Please scroll down to your selected food item.

    Return to top J

  • 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.

    Return to top L

  • 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

    Return to top Q

  • 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.

    Return to top R

  • 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

    Return to top T

  • 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.