[PDF] Nutritive Value of Foods - USDA ARS

Handbook 8, ÒComposition of Foods. . .Raw,

Processed, Prepared,Ó commonly referred to as

Isoflavone Content of Foods - are also published

The USDA Nutrient Database for Standard

Reference and special-interest tables produced by

NDL are also available on CD-ROM from the U.S.

Government Printing Office (GPO). See the back

Guidelines for Americans,Ó USDA Home and

Garden Bulletin 232; ÒMaking Healthy Food

Choices,Ó USDA Home and Garden Bulletin 250;

These publications may also be purchased from

GPO. See the back of the title page for contact

The Dietary Guidelines for Americans and the Food

Guide Pyramid can be found on USDA's Center for

Nutrition Policy and Promotion web site, www.usda.gov/cnpp>, or write to them at 3101

Park Center Dr., Room 1064, Alexandria, VA

22302-1594. Food label and other nutrition

information can be found on the Food and Drug

Administration's Center for Food Safety and

Applied Nutrition web site, vm.cfsan.fda.gov/label.html>, or write to them at

200 C Street, SW, Washington, DC 20204.

Full texts of the Recommended Dietary Allowances

and each volume of Dietary Reference Intakes are available from the National Academy Press, at www.nap.edu or 888-624-8373 (toll free). For more information about food and nutrition, visit the USDA-ARS National Agricultural Library's

Food and Nutrition Information Center www.nal.usda.gov/fnic/>, or contact them at 10301

Baltimore Ave., Room 304, Beltsville, MD 20705-

2351, Phone: 301-504-5719, Fax: 301-504-6409,

TTY: 301-504-6856, e-mail: fnic@nal.usda.gov.

Another source of information on the Internet is

.by Susan E. Gebhardt and Robin G. Thomas, U.S. Department of Agriculture,

Agricultural Research Service, Nutrient Data Laboratory, Beltsville, MarylandNutritive Value of Foods

2Literature Cited

American Institute for Cancer Research. 2001. The

New American Plate. On the American Institute for

Cancer Research web site , page

URL: (February 5,

2002).

Schuster, Ellen, compiler. 1997. Making Sense of

Portion Sizes. On the Oregon State University

Extension Family & Community Development web

site , page URL: (February 5, 2002). Standing Committee on the Scientific Evaluation of

Dietary Reference Intakes, Food and Nutrition

Board, Institute of Medicine. 1997. Dietary

Reference Intakes for Calcium, Phosphorus,

Magnesium, Vitamin D, and Fluoride. National

Academy Press, Washington, D.C.

__________. 1998. Dietary Reference Intakes for

Thiamin, Riboflavin, Niacin, Vitamin B6, Folate,

Vitamin B12, Pantothenic Acid, Biotin, and

Choline. National Academy Press, Washington,

D.C. __________. 2000. Dietary Reference Intakes for

Vitamin C, Vitamin E, Selenium, and Carotenoids.

National Academy Press, Washington, D.C.

Subcommittee on the Tenth Edition of the RDAs,

Food and Nutrition Board, Commission on Life

Sciences, National Research Council. 1989.

Recommended Dietary Allowances, 10th ed.

National Academy Press, Washington, D.C.

U.S. Department of Agriculture, Agricultural

Research Service. 2000. USDA Nutrient Database

for Standard Reference, Release 13. The Service,

Washington, D.C

U.S. Department of Agriculture and U.S.

Department of Health and Human Services. 2000.

Nutrition and Your Health: Dietary Guidelines for

Americans, 5th ed. USDA and DHHS, Home and

Garden Bulletin 232.U.S. Food and Drug Administration. 1999. Food

Labeling. Code of Federal Regulations, Title 21,

part 101. [Available on the U.S. Government

Printing Office web site www.access.gpo.gov)>, 21CFR101 URL: http:// www.access.gpo.gov/nara/cfr/waisidx_99/

21cfr101_99.html> (February 5, 2002)].

3Table 1. Equivalents by Volume and Weight

This table contains some helpful volume and

weight equivalents. Following is an example that illustrates how you can use the table:

Example. For milk, the nutrient profile covers a

1-cup serving (see page 20, table 9). Let's say you

use 2 tablespoons of milk in your coffee. In table 1, you see that 1 cup equals 16 tablespoons, so the

2 tablespoons you consume are two-sixteenths or

one-eighth of 1 cup. To find out the nutritive value of the amount you actually consume - 2 tablespoons - you need to divide the nutrient values listed for milk by 8.

Volume

1 gallon (3.786 liters; 3,786 ml)4 quarts

1 quart (0.946 liter; 946 ml)4 cups or 2 pints

1 cup (237 ml)8 fluid ounces, Z\x pint, or

16 tablespoons

2 tablespoons (30 ml)1 fluid ounce

1 tablespoon (15 ml)3 teaspoons

1 pint2 cups

Weight

1 pound (16 ounces)453.6 grams

1 ounce28.35 grams

3Z\x ounces100 grams

4Table 2. Tips for Estimating Amount of

Food Consumed

This table lists some handy tips to help you

estimate the amount of food you eat when you cannot measure or weigh it.

Breads and grains

Z\x cup cooked cereal, pasta, ricevolume of cupcake wrapper or half a baseball

4-oz bagel (large)diameter of a compact disc (CD)

medium piece of cornbreadmedium bar of soap

Fruits and vegetables

medium apple, orange, peachtennis ball Z\v cup dried fruitgolf ball or scant handful for average adult

Z\x cup fruit or vegetablehalf a baseball

1 cup broccolilight bulb

medium potatocomputer mouse

1 cup raw leafy greensbaseball or fist of average adult

Z\x cup6 asparagus spears, 7 or 8 baby carrots or

carrot sticks, or a medium ear of corn

Meat, fish, and poultry, cooked

1 ozabout 3 tbsp meat or poultry

2 ozsmall chicken drumstick or thigh

3 ozaverage deck of cards, palm of average

adult's hand, half of a whole, small chicken breast, medium pork chop

Cheese

1 oz hard cheeseaverage person's thumb, 2 dominoes, 4 dice

Other

2 tbsp peanut butterPing-Pong ball

Z\c cup nutslevel handful for average adult

Z\x cuphalf a baseball or base of computer mouse

1 cuptennis ball or fist of average adult

Note: The serving size indicated in the Food Guide Pyramid and on food labels is a standardized unit of measure and may not represent the portion of food a person actually eats on one occasion. Sources: Schuster (1997), American Institute of Cancer Research (2001).

5Table 3. Yield of Cooked Meat per Pound of

Raw Meat as Purchased

From the time it is purchased to the time it is eaten, meat undergoes certain losses. These include evaporation of moisture and loss of fat in the drippings during cooking and removal of parts such as bone, gristle, and fat before or after cooking. This table shows, for several retail cuts, the yield of cooked meat from 1 pound of raw meat. Yield is given as ounces of:

Cooked meat with bone and fat

Cooked lean and fat

Cooked lean only

Table 3. Yield of Cooked Meat per Pound of Raw Meat as Purchased

Yield after cooking, less drippings

Retail cut and method of cookingParts weighed Weight (oz)

Chops or steaks for broiling or frying

With bone and relatively large amount fat,Lean, bone, and fat10-12 such as pork or lamb chops; beef rib;Lean and fat7-10 sirloin, or porterhouse steaksLean only5-7 Without bone and with very little fat, suchLean and fat12-13 as round of beef or veal steaksLean only9-12 Ground meat for broiling or frying, such asPatties9-13 beef, lamb, or pork patties

Roast for oven cooking (no liquid added)

With bone and relatively large amount ofLean, bone, and fat10-12 fat, such as beef rib, loin, chuck; lambLean and fat8-10 shoulder, leg; pork, fresh or curedLean only6-9

Without boneLean and fat10-12

Lean only7-10

Cuts for pot roasting, simmering, braising,

stewing With bone and relatively large amount ofLean, bone, and fat10-11 fat, such as beef chuck, pork shoulderLean and fat8-9

Lean only6-8

Without bone and with relatively smallLean with adhering fat9-11 amount of fat, such as trimmed beef, vealAmong the factors influencing meat yield is the proportion of fat and lean. Many cuts have an outside layer of fat extending all or part way around. The thickness of this fat layer varies depending on the cutting and trimming practices in the market. The information on yield in table 3 and on nutritive value in table 9 applies to retail cuts trimmed according to typical market practices. Deposits of fat within a cut may be extensive. They are not usually affected by retail trimming but may be discarded after cooking.

6Table 4. Recommended Daily Dietary

Intakes

Table 4 shows recommended daily levels of

calories and several nutrients essential for maintenance of good nutrition in healthy, normally active persons. The Recommended Dietary

Allowances (RDAs) are currently being revised by

the National Academy of Sciences. The new recommendations are called Dietary Reference Intakes (DRIs) and include two sets of values that serve as goals for nutrient intake - RDAs and

Adequate Intakes (AIs). The right side of table 4

presents the DRIs published in 1997-2000, with AIs indicated by a dagger (†). The left side of the table includes the 1989 RDAs. More detailed information about DRIs may be obtained from the table's sources (see note at end of table). Table 4 includes only the nutrients contained in table 9. 7

8Table 5. Food Sources of Additional

Nutrients

Table 5 lists foods that are of special value in

supplying six vitamins and four minerals not shown in tables 4 and 9. Foods are considered to be of special value as a nutrient source if the food serving is high in the nutrient compared with other foods.

Vitamins

Vitamin B-6

Bananas

Fish (most)

Liver Meat

Nuts and seeds

Potatoes and sweetpotatoes

Poultry

Whole-grain and fortified cereals

Vitamin B-12

Eggs

Fish and shellfish

Fortified cereals

Meat

Milk and milk products

Organ meats

Vitamin D

Egg yolk

Fortified cereals

Fortified milk

Liver

High-fat fish

Vitamin E

Margarine

Nuts and seeds

Peanuts and peanut butter

Vegetable oils

Wheat germ

Whole-grain and fortified cereals

Folate

Dark green vegetables

Dry beans, peas, and lentils

Enriched grain products

Fortified cereals

Liver

Orange juice

Wheat germ

YeastVitamin K

Broccoli

Brussels sprouts

Cabbage

Leafy green vegetables

Mayonnaise

Soybean, canola, and olive oils

Minerals

Iodine

Iodized salt

Saltwater fish and shellfish

Magnesium

Cocoa and chocolate

Dark green vegetables (most)

Dry beans, peas, and lentils

Fish

Nuts and seeds

Peanuts and peanut butter

Whole grains

Phosphorus

Dry beans, peas, and lentils

Eggs Fish Meat

Milk and milk products

Nuts and seeds

Poultry

Whole grains

Zinc

Dry beans, peas, and lentils

Meat

Poultry

Seeds

Shellfish

Whole-grain and fortified cereals

9Table 6. Daily Values

Daily Values have been established by the Food

and Drug Administration as references to help consumers use information on food labels to plan a healthy overall diet. The Daily Values provide a reliable guide for most people. It is helpful to know that a 2,000-calorie level is about right for moderately active women, teenage girls, and sedentary men, and 2,500 calories is the target level for many men, teenage boys, and active women.Many older adults, children, and sedentary women need fewer than 2,000 calories a day and may want to select target levels based on 1,600 calories a day.

Some active men and teenage boys and very active

women may want to select target levels based on

2,800 calories per day. The Daily Values for

sodium and cholesterol are the same for everyone, regardless of total calories consumed, so you do not have to make adjustments based on your caloric needs.

NutrientCalories2,0002,500

Total fat*Less than65 g80 g

Saturated fat†Less than20 g25 g

CholesterolLess than300 mg300 mg

SodiumLess than2,400 mg2,400 mg

Total carbohydrate300 g375 g

Dietary fiber25 g30 g

Potassium3,500 mg3,500 mg

*Total fat values are based on 30 percent of calories. †Saturated fat values are based on 10 percent of calories. Note. Your Daily Values may be higher or lower depending on your calorie needs. The Daily Values are based on expert dietary advice about how much, or how little, of some key nutrients you should eat each day, depending on whether you eat 2,000 or 2,500 calories a day.

Source: U.S. Food and Drug Administration (1999)

10Table 7. Amount of Total Fat That Provides

30 Percent of Calories and Saturated Fat

That Provides 10 Percent

Several scientific groups suggest that Americans

moderate the amount of fat in their diets. Some recommend that fat be limited to amounts that will provide no more than 30 percent of calories. Table

7 lists the amount of fat that provides 30 percent of

calories for diets at different total daily calorie levels. For example, a woman wishing to moderate Table 7. Amount of Total Fat That Provides 30 Percent of Calories and Saturated Fat That Provides 10 Percent

Total fat (g)Saturated fat (g)

Total calories(no more than 30%(no more than 10%

per dayof total calories)of total calories)

1,6005318

2,000*6520

2,2007324

2,500*8025

2,8009331

*Percent Daily Values on Nutrition Facts Labels are based on a 2,000-calorie diet. Values for 2,000 and 2,500 calories are rounded to the nearest to be consistent with the label.

Source: U.S. Department of Agriculture and Department of Health and Human Services (2000).her fat intake to 30 percent of her 2,000-calorie diet

is advised to select foods that total no more than 65 grams of fat per day. She can use table 9 to estimate the grams of fat in the foods she eats. Table 7 also shows the amount of saturated fat that provides 10 percent of calories for diets at several different daily calorie levels. The amounts of saturated fat are given in upper limits because of that type of fat's ability to raise blood cholesterol levels.

11Table 8. Caffeine Values

Caffeine is a compound found mostly in coffee, tea, cola, cocoa, chocolate, and in foods containing these. Table 8 lists the amounts of caffeine found in these beverages and foods.

FoodServing sizeCaffeine (mg)

Beverages

Chocolate milk, includes malted milk8 fl oz5-8

Chocolate shake16 fl oz8

Cocoa, prepared from powder

Regular6 fl oz4-6

Sugar-free6 fl oz15

Coffee, regular

Brewed6 fl oz103

Prepared from instant6 fl oz57

Coffee, decaffeinated

Brewed6 fl oz2

Prepared from instant6 fl oz2

Coffee liqueur1.5 fl oz14

Cola or pepper-type, with caffeine12 fl oz37

Diet cola, with caffeine12 fl oz50

Tea, regular

Brewed6 fl oz36

Instant, prepared8 fl oz26-36

Tea, chamomile6 fl oz0

Tea, decaffeinated, brewed6 fl oz2

Chocolate Foods

Baking chocolate, unsweetened1 square (1 oz)58

Brownies11-3

Candies

Dark chocolate1.45-oz bar30

Milk chocolate bar1.55-oz bar11

Semisweet chocolate chipsZ\v cup26-28

Chocolate with other ingredients (nuts, crisped rice, etc.)about 1.5 oz3-11

Cereal (containing cocoa)1 oz1

Cocoa powder, unsweetened1 tbsp12

Cookies (chocolate chip, devil's food, chocolate sandwich)11

Chocolate cupcake with chocolate frosting11-2

FrostingZ\zx pkg1-2

(2 tbsp)

Fudge1 piece2-3

(about C\v oz)

Ice cream/frozen yogurtZ\x cup2

Pudding

Prepared from dry mixZ\x cup3

Ready-to-eat4 oz6

Syrup

Thin-type1 tbsp3

Fudge-type1 tbsp1

Source: U.S. Department of Agriculture, Agricultural Research Service (2000).

12Table 9. Nutritive Value of the Edible Part of

Food

Table 9 lists the nutritive values of foods

commonly consumed in the United States and makes up the bulk of this publication. The data source is USDA Nutrient Database for Standard

Reference, Release 13 (U.S. Department of

Agriculture, Agricultural Research Service 2000).

See Further Information for more about this

database. Most differences in values between this table and the Standard Reference are due to rounding.

Foods are grouped under the following headings:

Beverages

Dairy products

Eggs

Fats and oils

Fish and shellfish

Fruits and fruit juices

Grain products

Legumes, nuts, and seeds

Meat and meat products

Mixed dishes and fast foods

Poultry and poultry products

Soups, sauces, and gravies

Sugars and sweets

Vegetables and vegetable products

Miscellaneous items.

Most of the foods listed are in ready-to-eat form.

Some are basic products widely used in food

preparation, such as flour, oil, and cornmeal. Most snack foods, a separate food group in the Standard

Reference, are found under Grain Products.

Measures and weights. The approximate measure

given for each food is in cups, ounces, pounds, some other well-known unit, or a piece of a specified size. The measures do not necessarily represent a serving, but the unit given may be used to calculate a variety of serving sizes. For example, nutrient values are given for 1 cup of applesauce. If the serving you consume is Z\x cup, divide the values by 2 or multiply by 0.5. For fluids, the cup measure refers to the standard measuring cup of 8 fluid ounces. The ounce is one- sixteenth of a pound, unless Òfluid ounceÓ is indicated. The weight of a fluid ounce variesaccording to the food. If the household measure of a food is listed as 1 ounce, the nutrients are based on a weight of 28.35 grams, rounded to 28 grams in the table. All measure weights are actual weights or rounded to the nearest whole number. See table 2,

Tips for Estimating Amount of Food Consumed,

for help in determining the size of the portion you actually eat or drink.

The table gives the weight in grams for an

approximate measure of each food. The weight applies to only the edible portion (part of food normally eaten), such as the banana pulp without the peel. Some poultry descriptions provide weights for the whole part, such as a drumstick, including skin and/or bone. Keep in mind that the nutritive values are only for the edible portions indicated in the description. For example, item 877, roasted chicken drumstick, indicates a weight of 2.9 oz (82 grams) with the bone and skin. But note that the weight of one drumstick, meat only, is listed as 44 grams (about 1Z\x oz). So the skin and bone equal

38 grams (82 minus 44). Nutrient values are always

given for the gram weight listed in the column

Weight - in this case, 44 grams.

Food values. Values are listed for water; calories; protein; total fat; saturated, monounsaturated, and polyunsaturated fatty acids; cholesterol; carbohydrate; total dietary fiber; four minerals (calcium, iron, potassium, and sodium); and five vitamins (vitamin A, thiamin, riboflavin, niacin, and ascorbic acid, or vitamin C). Water content is included because the percentage of moisture is helpful for identification and comparison of many food items. For example, to identify whether the cocoa listed is powder or prepared, you could check the water value, which is much less for cocoa powder. Values are in grams or milligrams except for water, calories, and vitamin A. Food energy is reported as calories. A calorie is the unit of measure for the amount of energy that protein, fat, and carbohydrate furnish the body. Alcohol also contributes to the calorie content of alcoholic beverages. The official unit of measurement for food energy is actually kilocalories (kcal), but the term ÒcaloriesÓ is commonly used in its place. In fact, ÒcaloriesÓ is used on the food label.

13Vitamin A is reported in two different units:

International Units (IU) are used on food labels and in the past for expressing vitamin A activity; Retinol Equivalents (RE) are the units released in

1989 by the Food and Nutrition Board for

expressing the RDAs for vitamin A. Values for calories and nutrients shown in table 9 are the amounts in the part of the item that is customarily eaten - corn without cob, meat without bones, and peaches without pits. Nutrient values are averages for products presented here. Values for some nutrients may vary more widely for specific food items. For example, the vitamin A content of beef liver varies widely, but the values listed in table 9 represent an average for that food. In some cases, as with many vegetables, values for fat may be trace (Tr), yet there will be numerical values listed for some of the fatty acids. The values for fat have been rounded to whole numbers, unless they are between 0 and 0.5; then they are listed as trace. This definition of trace also applies to the other nutrients in table 9 that are rounded to whole numbers.

Other uses of ÒtraceÓ in table 9 are:

•For nutrients rounded to one decimal place, values falling between 0 and 0.05 are trace. •For nutrients rounded to two decimal places, values falling between 0 and 0.005 are trace.

Thiamin, riboflavin, niacin, and iron values in

enriched white flours, white bread and rolls, cornmeals, pastas, farina, and rice are based on the current enrichment levels established by the Food and Drug Administration. Enrichment levels for riboflavin in rice were not in effect at press time and are not used in table 9. Enriched flour is used in most home-prepared and commercially prepared baked goods.

Niacin values given are for preformed niacin that

occurs naturally in foods. The values do not include additional niacin that may be formed in the body from tryptophan, an essential amino acid in the protein of most foods.

Nutrient values for many prepared items were

calculated from the ingredients in typical recipes. Examples are biscuits, cornbread, mashed potatoes,white sauce, and many dessert foods. Adjustments were made for nutrient losses during cooking. Nutrient values for toast and cooked vegetables do not include any added fat, either during preparation or at the table. Cutting or shredding vegetables may destroy part of some vitamins, especially ascorbic acid. Since such losses are variable, no deduction has been made.

Values for cooked dry beans, vegetables, pasta,

noodles, rice, cereal, meat, poultry, and fish are without salt added. If hot cereals are prepared with salt, the sodium content ranges from about 324-374 mg for Malt-O-Meal, Cream of Wheat, and rolled oats. The sodium value for corn grits is about 540 mg; sodium for Wheatena is about 238 mg. Sodium values for canned vegetables labeled as Òno salt addedÓ are similar to those listed for the cooked vegetables.

The mineral contribution of water was not

considered for coffee, tea, soups, sauces, or concentrated fruit juices prepared with water. Sweetened items contain sugar unless identified as artificially sweetened.

Several manufactured items - including some milk

products, ready-to-eat breakfast cereals, imitation cream products, fruit drinks, and various mixes - are included in table 9. Such foods may be fortified with one or more nutrients; the label will describe any fortification. Values for these foods may be based on products from several manufacturers, so they may differ from the values provided by any one source. Nutrient values listed on food labels may also differ from those in table 9 because of rounding on labels.

Nutrient values represent meats after they have

been cooked and drained of the drippings. For many cuts, two sets of values are shown: meat including lean and fat parts, and lean meat from which the outer fat layer and large fat pads have been removed either before or after cooking.

In the entries for cheeseburger and hamburger in

Mixed Dishes and Fast Foods, ÒcondimentsÓ refers to catsup, mustard, salt, and pepper; ÒvegetablesÓ refers to lettuce, tomato, onion, and pickle; ÒregularÓ is a 2-oz patty, and large is a 4-oz patty (precooked weight). Table 9.Nutritive Value of the Edible Part of Food

Fatty acids

Mono-Poly-

MeasurePro-TotalSatu-unsatu-unsatu-

Foodof edibleWeightWaterCaloriesteinfatratedratedrated No.Food Descriptionportion(g)(%)(kcal)(g)(g)(g)(g)(g)14Beverages

Alcoholic

Beer

1Regular.................................12 fl oz..............35592146100.00.00.0

2Light.....................................12 fl oz..............3549599100.00.00.0

Gin, rum, vodka, whiskey

380 proof................................1.5 fl oz...............426797000.00.00.0

486 proof................................1.5 fl oz...............4264105000.00.00.0

590 proof................................1.5 fl oz...............4262110000.00.00.0

6Liqueur, coffee, 53 proof........1.5 fl oz...............5231175TrTr0.1Tr0.1

Mixed drinks, prepared from

recipe

7Daiquiri...................................2 fl oz..................6070112TrTrTrTrTr

8Pina colada..............................4.5 fl oz.............14165262131.20.20.5

Wine

Dessert

9Dry.....................................3.5 fl oz.............10380130Tr00.00.00.0

10Sweet.................................3.5 fl oz.............10373158Tr00.00.00.0

Table

11Red.....................................3.5 fl oz.............1038974Tr00.00.00.0

12White.................................3.5 fl oz.............1039070Tr00.00.00.0

Carbonated*

13Club soda................................12 fl oz..............3551000000.00.00.0

14Cola type.................................12 fl oz..............37089152000.00.00.0

Diet, sweetened with

aspartame

15Cola......................................12 fl oz..............3551004Tr00.00.00.0

16Other than cola or

pepper type.....................12 fl oz..............3551000Tr00.00.00.0

17Ginger ale...............................12 fl oz..............36691124000.00.00.0

18Grape......................................12 fl oz..............37289160000.00.00.0

19Lemon lime.............................12 fl oz..............36890147000.00.00.0

20Orange.....................................12 fl oz..............37288179000.00.00.0

21Pepper type.............................12 fl oz..............368891510Tr0.30.00.0

22Root beer.................................12 fl oz..............37089152000.00.00.0

Chocolate flavored

beverage mix

23Powder....................................2-3 heaping tsp....22175110.40.2Tr

24Prepared with milk.................1 cup..................26681226995.52.60.3

Cocoa

Powder containing nonfat

dry milk

25Powder..................................3 heaping tsp.......282102310.70.4Tr

26Prepared (6 oz water plus 1

oz powder)......................1 serving............20686103310.70.4Tr

Powder containing nonfat dry

milk and aspartame

27Powder..................................Z\x-oz envelope.....153484Tr0.30.1Tr

28Prepared (6 oz water plus 1

envelope mix).................1 serving............19292484Tr0.30.1Tr

Coffee

29Brewed....................................6 fl oz................178994Tr0Tr0.0Tr

30Espresso..................................2 fl oz..................60985TrTr0.10.00.1

31Instant, prepared (1 rounded

tsp powder plus 6 fl oz water).................................6 fl oz................179994Tr0Tr0.0Tr *Mineral content varies depending on water source.

Choles-Carbo-TotalPotas-Ribo-Ascor-

terolhydratedietaryCalciumIronsiumSodiumVitamin AThiaminflavinNiacinbic acidFood (mg)(g)fiber (g)(mg)(mg)(mg)(mg)(IU)(RE)(mg)(mg)(mg)(mg)No.150130.7180.18918000.020.091.601

050.0180.16411000.030.111.402

000.00Tr1Tr00TrTrTr03

0Tr0.00Tr1Tr00TrTrTr04

000.00Tr1Tr00TrTrTr05

0240.01Tr16400Tr0.010.106

040.020.1133200.01TrTr17

0400.8110.31008300.040.020.278

040.080.2959000.020.020.209

0120.080.2959000.020.020.2010

020.080.41155000.010.030.1011

010.090.382500Tr0.010.1012

000.018Tr775000.000.000.0013

0380.0110.1415000.000.000.0014

0Tr0.0140.1021000.020.080.0015

000.0140.1721000.000.000.0016

0320.0110.7426000.000.000.0017

0420.0110.3456000.000.000.0018

0380.070.3440000.000.000.1019

0460.0190.2745000.000.000.0020

0380.0110.1437000.000.000.0021

0390.0190.2448000.000.000.0022

0201.380.7128454Tr0.010.030.1Tr23

32311.33010.8497165311770.100.430.3224

1220.3920.3202143410.030.160.2125

2222.5970.4202148400.030.160.2Tr26

190.4860.7405168510.040.210.2027

280.4900.7405173400.040.210.2028

010.040.1964000.000.000.4029

010.010.169800Tr0.113.1Tr30

010.050.1645000.00Tr0.5031

Table 9.Nutritive Value of the Edible Part of Food

Fatty acids

Mono-Poly-

MeasurePro-TotalSatu-unsatu-unsatu-

Foodof edibleWeightWaterCaloriesteinfatratedratedrated No.Food Descriptionportion(g)(%)(kcal)(g)(g)(g)(g)(g)16Beverages (continued)

Fruit drinks, noncarbonated,

canned or bottled, with added ascorbic acid

32Cranberry juice cocktail.........8 fl oz................253861440TrTrTr0.1

33Fruit punch drink....................8 fl oz................2488811700TrTrTr

34Grape drink.............................8 fl oz................2508811300Tr0.0Tr

35Pineapple grapefruit juice

drink...................................8 fl oz................250881181TrTrTr0.1

36Pineapple orange juice

drink...................................8 fl oz................25087125300.00.00.0

Lemonade

37Frozen concentrate,

prepared.............................8 fl oz................2488999Tr0TrTrTr

Powder, prepared with water

38Regular.................................8 fl oz................2668911200TrTrTr

39Low calorie, sweetened

with aspartame................8 fl oz................237995000.00.00.0

Malted milk, with added

nutrients

Chocolate

40Powder..................................3 heaping tsp.......21375110.40.20.1

41Prepared...............................1 cup..................26581225995.52.60.4

Natural

42Powder..................................4-5 heaping tsp....21380210.30.20.1

43Prepared...............................1 cup..................265812311095.42.50.4

Milk and milk beverages. See

Dairy Products.

44Rice beverage, canned (RICE

DREAM)..............................1 cup..................24589120Tr20.21.30.3

Soy milk. See Legumes, Nuts,

and Seeds. Tea

Brewed

45Black....................................6 fl oz................178100200TrTrTr

Herb

46Chamomile........................6 fl oz................178100200TrTrTr

47Other than chamomile.......6 fl oz................178100200TrTrTr

Instant, powder, prepared

48Unsweetened........................8 fl oz................2371002000.00.00.0

49Sweetened, lemon flavor.....8 fl oz................2599188Tr0TrTrTr

50Sweetened with saccharin,

lemon flavor....................8 fl oz................237995000.00.0Tr

51Water, tap...................................8 fl oz................2371000000.00.00.0

Dairy Products

Butter. See Fats and Oils.

Cheese

Natural

52Blue......................................1 oz......................2842100685.32.20.2

53Camembert (3 wedges per

4-oz container)...............1 wedge...............3852114895.82.70.3

Cheddar

54Cut pieces..........................1 oz......................2837114796.02.70.3

551 cubic inch.........173768463.61.60.2

56Shredded............................1 cup..................11337455283723.810.61.1

Choles-Carbo-TotalPotas-Ribo-Ascor-

terolhydratedietaryCalciumIronsiumSodiumVitamin AThiaminflavinNiacinbic acidFood (mg)(g)fiber (g)(mg)(mg)(mg)(mg)(IU)(RE)(mg)(mg)(mg)(mg)No.170360.380.44651000.020.020.19032

0300.2200.562553520.050.060.17333

0290.080.41315300.010.010.18534

0290.3180.81533588100.080.040.711535

0300.3130.711581,3281330.080.050.55636

0260.270.43775250.010.05Tr1037

0290.0290.1319000.00Tr0.03438

010.0500.107000.000.000.0639

1180.2933.62511252,7518240.640.8610.73240

34290.33843.86202443,0589010.731.2610.93441

4170.1793.5203852,2226680.620.7510.22742

34280.03713.65722042,5317420.711.1410.42943

0250.0200.26986500.080.011.9144

010.00Tr665000.000.020.0045

0Tr0.040.11623640.020.010.0046

0Tr0.040.1162000.020.010.0047

0Tr0.05Tr477000.00Tr0.1048

0220.050.1498000.000.050.1049

010.050.14024000.000.010.1050

000.05Tr07000.000.000.0051

2110.01500.173396204650.010.110.3052

27Tr0.01470.171320351960.010.190.2053

30Tr0.02040.228176300790.010.11Tr054

18Tr0.01230.11710518047Tr0.06Tr055

11910.08150.81117011,1973140.030.420.1056

Table 9.Nutritive Value of the Edible Part of Food

Fatty acids

Mono-Poly-

MeasurePro-TotalSatu-unsatu-unsatu-

Foodof edibleWeightWaterCaloriesteinfatratedratedrated No.Food Descriptionportion(g)(%)(kcal)(g)(g)(g)(g)(g)18Dairy Products (continued)

Cheese (continued)

Natural (continued)

Cottage

Creamed (4% fat)

57Large curd.......................1 cup..................2257923328106.42.90.3

58Small curd.......................1 cup..................210792172696.02.70.3

59With fruit........................1 cup..................226722792284.92.20.2

60Low fat (2%).....................1 cup..................226792033142.81.20.1

61Low fat (1%).....................1 cup..................226821642821.50.70.1

62Uncreamed (dry curd,

less than Z\x% fat).........1 cup..................145801232510.40.2Tr Cream

63Regular..............................1 oz......................2854992106.22.80.4

641 tbsp...................155451153.21.40.2

65Low fat...............................1 tbsp...................156435231.70.70.1

66Fat free...............................1 tbsp...................1676152Tr0.10.1Tr

67Feta......................................1 oz......................285575464.21.30.2

68Low fat, cheddar or colby....1 oz......................286349721.20.60.1

Mozzarella, made with

69Whole milk........................1 oz......................285480663.71.90.2

70Part skim milk (low

moisture)......................1 oz......................284979853.11.40.1

71Muenster...............................1 oz......................2842104795.42.50.2

72Neufchatel............................1 oz......................286274374.21.90.2

73Parmesan, grated..................1 cup..................10018456423019.18.70.7

741 tbsp.....................51823221.00.4Tr

751 oz......................28181291295.42.50.2

76Provolone.............................1 oz......................2841100784.82.10.2

Ricotta, made with

77Whole milk........................1 cup..................24672428283220.48.90.9

78Part skim milk...................1 cup..................24674340281912.15.70.6

79Swiss....................................1 oz......................2837107885.02.10.3

Pasteurized process cheese

American

80Regular..............................1 oz......................2839106695.62.50.3

81Fat free...............................1 slice..................2157315Tr0.1TrTr

82Swiss....................................1 oz......................284295774.52.00.2

83Pasteurized process cheese

food, American..................1 oz......................284393674.42.00.2

84Pasteurized process cheese

spread, American...............1 oz......................284882563.81.80.2

Cream, sweet

85Half and half (cream

and milk)...........................1 cup..................2428131572817.38.01.0

861 tbsp...................158120Tr21.10.50.1

87Light, coffee, or table.............1 cup..................2407446964628.813.41.7

881 tbsp...................157429Tr31.80.80.1

Whipping, unwhipped

(volume about double when whipped)

89Light.....................................1 cup..................2396469957446.221.72.1

901 tbsp...................156444Tr52.91.40.1

91Heavy....................................1 cup..................2385882158854.825.43.3

921 tbsp...................155852Tr63.51.60.2

93Whipped topping

(pressurized)......................1 cup....................60611542138.33.90.5

941 tbsp.....................3618Tr10.40.2Tr

Choles-Carbo-TotalPotas-Ribo-Ascor-

terolhydratedietaryCalciumIronsiumSodiumVitamin AThiaminflavinNiacinbic acidFood (mg)(g)fiber (g)(mg)(mg)(mg)(mg)(IU)(RE)(mg)(mg)(mg)(mg)No.193460.01350.31909113671080.050.370.3057

3160.01260.31778503421010.040.340.3058

25300.01080.2151915278810.040.290.2059

1980.01550.4217918158450.050.420.3060

1060.01380.319391884250.050.370.3061

1030.0460.3471944120.040.210.2062

3110.0230.33484405108Tr0.06Tr063

16Tr0.0120.2174320755Tr0.03Tr064

810.0170.3254410833Tr0.04Tr065

110.029Tr2585145440.010.03Tr066

2510.01400.218316127360.040.240.3067

610.01180.1191746618Tr0.06Tr068

2210.01470.11910622568Tr0.07Tr069

1510.02070.127150199540.010.10Tr070

27Tr0.02030.13817831890Tr0.09Tr071

2210.0210.13211332185Tr0.06Tr072

7940.01,3761.01071,8627011730.050.390.3073

4Tr0.069Tr593359Tr0.02Tr074

2210.03900.330528199490.010.110.1075

2010.02140.139248231750.010.09Tr076

12470.05090.92572071,2053300.030.480.3077

76130.06691.13083071,0632780.050.460.2078

2610.0272Tr3174240720.010.10Tr079

27Tr0.01740.146406343820.010.10Tr080

230.01450.160321308920.010.10Tr081

2410.02190.26138822965Tr0.08Tr082

1820.01630.279337259620.010.13Tr083

1620.01590.169381223540.010.12Tr084

89100.02540.2314981,0502590.080.360.2285

610.016Tr19665160.010.02TrTr86

15990.02310.1292951,5194370.080.360.1287

1010.014Tr1869527Tr0.02TrTr88

26570.01660.1231822,6947050.060.300.1189

17Tr0.010Tr15516944Tr0.02TrTr90

32670.01540.1179893,4991,0020.050.260.1191

21Tr0.010Tr11622163Tr0.02TrTr92

4670.061Tr88785061240.020.04Tr093

2Tr0.03Tr44256TrTrTr094

Table 9.Nutritive Value of the Edible Part of Food

Fatty acids

Mono-Poly-

MeasurePro-TotalSatu-unsatu-unsatu-

Foodof edibleWeightWaterCaloriesteinfatratedratedrated No.Food Descriptionportion(g)(%)(kcal)(g)(g)(g)(g)(g)20Dairy Products (continued)

Cream, sour

95Regular....................................1 cup..................2307149374830.013.91.8

961 tbsp...................127126Tr31.60.70.1

97Reduced fat.............................1 tbsp...................158020Tr21.10.50.1

98Fat free....................................1 tbsp...................168112Tr00.00.00.0

Cream product, imitation (made

with vegetable fat) Sweet

Creamer

99Liquid (frozen)..................1 tbsp...................157720Tr10.31.1Tr

100Powdered...........................1 tsp.......................2211Tr10.7TrTr

Whipped topping

101Frozen................................1 cup....................755023911916.31.20.4

1021 tbsp.....................45013Tr10.90.1Tr

103Powdered, prepared with

whole milk...................1 cup....................80671513108.50.70.2

1041 tbsp.....................4678TrTr0.4TrTr

105Pressurized........................1 cup....................706018411613.21.30.2

1061 tbsp.....................46011Tr10.80.1Tr

107Sour dressing (filled cream

type, nonbutterfat).............1 cup..................2357541783931.24.61.1

1081 tbsp...................127521Tr21.60.20.1

Frozen dessert

Frozen yogurt, soft serve

109Chocolate.............................Z\x cup...................7264115342.61.30.2

110Vanilla..................................Z\x cup...................7265114342.51.10.2

Ice cream

Regular

111Chocolate...........................Z\x cup...................6656143374.52.10.3

112Vanilla................................Z\x cup...................6661133274.52.10.3

113Light (50% reduced fat),

vanilla..............................Z\x cup...................666892331.70.80.1

114Premium low fat,

chocolate.........................Z\x cup...................7261113321.00.60.1

115Rich, vanilla.........................Z\x cup...................74571783127.43.40.4

116Soft serve, french vanilla.....Z\x cup...................86601854116.43.00.4

117Sherbet, orange.......................Z\x cup...................7466102110.90.40.1

Milk

Fluid, no milk solids added

118Whole (3.3% fat).................1 cup..................24488150885.12.40.3

119Reduced fat (2%).................1 cup..................24489121852.91.40.2

120Lowfat (1%).........................1 cup..................24490102831.60.70.1

121Nonfat (skim).......................1 cup..................24591868Tr0.30.1Tr

122Buttermilk............................1 cup..................2459099821.30.60.1

Canned

123Condensed, sweetened.........1 cup..................30627982242716.87.41.0

Evaporated

124Whole milk........................1 cup..................25274339171911.65.90.6

125Skim milk..........................1 cup..................256791991910.30.2Tr

Dried

126Buttermilk............................1 cup..................12034644174.32.00.3

127Nonfat, instant, with added

vitamin A........................1 cup....................68424424Tr0.30.1Tr

Milk beverage

Chocolate milk (commercial)

128Whole...................................1 cup..................25082208885.32.50.3

129Reduced fat (2%).................1 cup..................25084179853.11.50.2

130Lowfat (1%).........................1 cup..................25085158831.50.80.1

*The vitamin A values listed for imitation sweet cream products are mostly from beta-carotene added for coloring.

Choles-Carbo-TotalPotas-Ribo-Ascor-

terolhydratedietaryCalciumIronsiumSodiumVitamin AThiaminflavinNiacinbic acidFood

(mg)(g)fiber (g)(mg)(mg)(mg)(mg)(IU)(RE)(mg)(mg)(mg)(mg)No.21102100.02680.13311231,8174490.080.340.2295

510.014Tr1769523Tr0.02TrTr96

610.016Tr19668170.010.02TrTr97

120.0200.02123100130.010.02Tr098

020.01Tr291213*1*0.000.000.0099

010.0TrTr1644Tr0.00Tr0.00100

0170.050.11419646*65*0.000.000.00101

010.0TrTr1134*3*0.000.000.00102

8130.072Tr12153289*39*0.020.09Tr1103

Tr10.04Tr6314*2*TrTrTrTr104

0110.04Tr1343331*33*0.000.000.00105

010.0TrTr1219*2*0.000.000.00106

13110.02660.13801132450.090.380.22107

110.014Tr1961TrTr0.02TrTr108

4181.61060.918871115310.030.150.2Tr109

1170.01030.215263153410.030.160.21110

22190.8720.616450275790.030.130.1Tr111

29160.0840.113153270770.030.160.1Tr112

9150.0920.113956109310.040.170.11113

7220.71070.417950163470.020.130.11114

45170.087Tr118414761360.030.120.11115

78190.01130.2152524641320.040.160.11116

4220.0400.1713456100.020.06Tr2117

33110.02910.1370120307760.090.400.22118

18120.02970.13771225001390.100.400.22119

10120.03000.13811235001440.100.410.22120

4120.03020.14061265001490.090.340.22121

9120.02850.137125781200.080.380.12122

1041660.08680.61,1363891,0042480.281.270.68123

74250.06570.57642676121360.120.800.55124

9290.07410.78492941,0043000.120.790.43125

83590.01,4210.41,910621262650.471.891.17126

12350.08370.21,1603731,6124830.281.190.64127

31262.02800.6417149303730.090.410.32128

17261.32840.64221515001430.090.410.32129

7261.32870.64261525001480.100.420.32130

Table 9.Nutritive Value of the Edible Part of Food

Fatty acids

Mono-Poly-

MeasurePro-TotalSatu-unsatu-unsatu-

Foodof edibleWeightWaterCaloriesteinfatratedratedrated No.Food Descriptionportion(g)(%)(kcal)(g)(g)(g)(g)(g)22Dairy Products (continued)

Milk beverage (continued)

131Eggnog (commercial).............1 cup..................25474342101911.35.70.9

Milk shake, thick

132Chocolate.............................10.6 fl oz...........30072356985.02.30.3

133Vanilla..................................11 fl oz..............313743501295.92.70.4

Sherbet. See Dairy Products,

frozen dessert.

Yogurt

With added milk solids

Made with lowfat milk

134Fruit flavored.....................8-oz container...227742311021.60.70.1

135Plain...................................8-oz container...227851441242.31.00.1

Made with nonfat milk

136Fruit flavored.....................8-oz container...2277521310Tr0.30.1Tr

137Plain...................................8-oz container...2278512713Tr0.30.1Tr

Without added milk solids

138Made with whole milk,

plain................................8-oz container...22788139874.82.00.2

139Made with nonfat milk,

low calorie sweetener, vanilla or lemon flavor...8-oz container...22787989Tr0.30.1Tr Eggs Egg Raw

140Whole...................................1 medium............447566541.41.70.6

1411 large..................507575651.61.90.7

1421 extra large.........587586761.82.20.8

143White....................................1 large..................338817400.00.00.0

144Yolk......................................1 large..................174959351.61.90.7

Cooked, whole

145Fried, in margarine,

with salt...........................1 large..................466992671.92.71.3

146Hard cooked, shell

removed...........................1 large..................507578651.62.00.7

1471 cup,

chopped........1367521117144.45.51.9

148Poached, with salt................1 large..................507575651.51.90.7

149Scrambled, in margarine,

with whole milk, salt......1 large..................6173101772.22.91.3

150Egg substitute, liquid................Z\v cup...................638353820.40.61.0

Fats and Oils

Butter (4 sticks per lb)

151Salted......................................1 stick................1131681319257.326.63.4

1521 tbsp...................1416102Tr127.23.30.4

1531 tsp.......................51636Tr42.51.20.2

154Unsalted..................................1 stick................1131881319257.326.63.4

155Lard......................................1 cup..................20501,849020580.492.523.0

1561 tbsp...................1301150135.05.81.4

Margarine, vitamin A-fortified,

salt added

Regular (about 80% fat)

157Hard (4 sticks per lb)...........1 stick................1131681519117.940.628.8

1581 tbsp...................1416101Tr112.25.03.6

1591 tsp.......................51634Tr40.71.71.2

160Soft......................................1 cup..................227161,626218331.364.778.5

1611 tsp.......................51634Tr40.61.31.6

Choles-Carbo-TotalPotas-Ribo-Ascor-

terolhydratedietaryCalciumIronsiumSodiumVitamin AThiaminflavinNiacinbic acidFood

(mg)(g)fiber (g)(mg)(mg)(mg)(mg)(IU)(RE)(mg)(mg)(mg)(mg)No.23149340.03300.54201388942030.090.480.34131

32630.93960.9672333258630.140.670.40132

37560.04570.3572299357880.090.610.50133

10430.03450.2442133104250.080.400.21134

14160.04150.2531159150360.100.490.32135

5430.03450.24401321650.090.410.22136

4170.04520.25791741650.110.530.32137

29110.02740.1351105279680.070.320.21138

5170.03250.3402134000.080.370.22139

18710.0220.65355279840.030.22Tr0140

21310.0250.76163318960.030.25Tr0141

24710.0280.870733681110.040.29Tr0142

0Tr0.02Tr485500Tr0.15Tr0143

213Tr0.0230.6167323970.030.11Tr0144

21110.0250.7611623941140.030.24Tr0145

21210.0250.66362280840.030.26Tr0146

57720.0681.61711697622280.090.700.10147

21210.0250.760140316950.020.22Tr0148

21510.0430.7841714161190.030.27TrTr149

1Tr0.0331.32081121,3611360.070.190.10150

248Tr0.0270.2299373,4688550.010.04Tr0151

31Tr0.03Tr4117434107TrTrTr0152

11Tr0.01Tr14115338TrTrTr0153

248Tr0.0270.229123,4688550.010.04Tr0154

19500.0Tr0.0TrTr000.000.000.00155

1200.0Tr0.0TrTr000.000.000.00156

010.0340.1481,0704,0509060.010.04TrTr157

0Tr0.04Tr6132500112Tr0.01TrTr158

0Tr0.01Tr24416838TrTrTrTr159

010.0600.0862,4498,1061,8140.020.07TrTr160

0Tr0.010.025116838TrTrTrTr161

Table 9.Nutritive Value of the Edible Part of Food

Fatty acids

Mono-Poly-

MeasurePro-TotalSatu-unsatu-unsatu-

Foodof edibleWeightWaterCaloriesteinfatratedratedrated No.Food Descriptionportion(g)(%)(kcal)(g)(g)(g)(g)(g)24Fats and Oils (continued)

Margarine, vitamin A-fortified,

salt added (continued)

Spread (about 60% fat)

162Hard (4 sticks per lb)...........1 stick................1153762117016.229.920.8

1631 tbsp...................143776Tr92.03.62.5

1641 tsp.......................53726Tr30.71.20.9

165Soft......................................1 cup..................229371,236113929.372.131.6

1661 tsp.......................53726Tr30.61.50.7

167Spread (about 40% fat)...........1 cup..................2325880119017.936.432.0

1681 tsp.......................55817Tr20.40.80.7

169Margarine butter blend..............1 stick................1131681119132.137.018.0

1701 tbsp...................1416102Tr114.04.72.3

Oils, salad or cooking

171Canola.....................................1 cup..................21801,927021815.5128.464.5

1721 tbsp...................1401240141.08.24.1

173Corn......................................1 cup..................21801,927021827.752.8128.0

1741 tbsp...................1401200141.73.38.0

175Olive......................................1 cup..................21601,909021629.2159.218.1

1761 tbsp...................1401190141.89.91.1

177Peanut......................................1 cup..................21601,909021636.599.869.1

1781 tbsp...................1401190142.36.24.3

179Safflower, high oleic..............1 cup..................21801,927021813.5162.731.3

1801 tbsp...................1401200140.810.22.0

181Sesame....................................1 cup..................21801,927021831.086.590.9

1821 tbsp...................1401200141.95.45.7

183Soybean, hydrogenated..........1 cup..................21801,927021832.593.782.0

1841 tbsp...................1401200142.05.85.1

185Soybean, hydrogenated and

cottonseed oil blend..........1 cup..................21801,927021839.264.3104.9

1861 tbsp...................1401200142.44.06.5

187Sunflower................................1 cup..................21801,927021822.542.5143.2

1881 tbsp...................1401200141.42.78.9

Salad dressings

Commercial

Blue cheese

189Regular..............................1 tbsp...................153277181.51.94.3

190Low calorie........................1 tbsp...................158015110.40.30.4

Caesar

191Regular..............................1 tbsp...................153478Tr81.32.04.8

192Low calorie........................1 tbsp...................157317Tr10.10.20.4

French

193Regular..............................1 tbsp...................163867Tr61.51.23.4

194Low calorie........................1 tbsp...................166922Tr10.10.20.6

Italian

195Regular..............................1 tbsp...................153869Tr71.01.64.1

196Low calorie........................1 tbsp...................158216Tr10.20.30.9

Mayonnaise

197Regular..............................1 tbsp...................141599Tr111.63.15.7

198Ligh

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