Apple butter is a thick, dark brown preserve made from apples, spices, sugar and cider.

Though its name sounds like it is very fattening, it is low in fat and a wise choice for topping toast, muffins and breads.
Jerusalem artichokes The root is a rich source of vitamin B and iron as well as being low in calories. It is high in the starch inulin, which is different from the usual starches and sugars found in tubers, so it can be eaten freely by diabetics.
 

 
FOOD
SERVING
SIZE
TOTAL
CALORIES
FAT
GMS
PROTEIN
GMS
CARBS
GMS
FIBER
GMS
CHOL.
MGS
SODIUM
MGS
Almond, blanched
1 oz.
165
14.3
6.2
5.6
2.9
0
8
Almond, dry roasted w/salt
1 oz.
170
15.0
6.3
5.5
3.3
00
96
Almond Paste
1 oz.
129
7.9
2.5
13.5
1.4
0
3
Anchovy, canned in oil
1 oz.
60
2.8
8.2
0.0
0.0
24
1040
Apple, raw
1 med.
81
0.5
0.3
21.0
3.7
0
0
Apple, canned, sweetened
1 cup
136
1.0
0.4
34.1
3.5
0
6
Apple, dried, no sugar added
1 cup
145
0.2
0.6
39.1
5.1
0
51
Apple Butter
1 tsp.
29
0.0
0.0
7.3
0.3
0
0
Apple Cider
6 oz.
90
0.0
0.0
21.0
trace
0
0
Apple Cranberry Juice
1 cup
164
0.0
0.2
41.9
0.2
0
5
Apple Juice
1 cup
117
0.3
0.l
28.9
0.2
0
7
Applesauce, unsweetened
1 cup
105
0.1
0.4
27.5
2.9
0
5
Apricot, raw halves
1 cup
79
0.6
2.3
18.3
3.9
0
2
Apricot, canned, light syrup
1 cup
159
0.1
1.3
41.7
4
0
10
Apricot, dried, uncooked
1 cup
309
0.6
4.7
80.2
11.7
0
13
Apricot Nectar
1 cup
141
0.2
1.0
36.0
1.5
0
7.5
Artichoke Hearts
3.5 oz.
225
26.5
2.0
6.0
trace
0
15
Artichoke Hearts, frozen
1/2 cup
42
0.1
2.9
9.4
4.5
0
79
Artichoke Hearts, raw
1 medium
60
0.2
4.2
13.4
6.9
0
120
Artichokes, Jerusalem, raw
1 cup
114
0.0
3.0
26.2
26.1
0
6
Arugula, raw
1/2 cup
3
0.1
0.3
0.4
0.2
0
3
Asparagus, fresh
5 spears
18
0.0
2.0
2.0
2.0
0
1.6
Asparagus, spears, canned
1 cup
46
1.6
5.2
6.0
3.8
0
694
Asparagus, frozen spears
1 cup
50
0.7
5.3
8.7
2.9
0
7
Avocado, California, pureed 1 cup
1 cup
407
39.8
4.8
15.9
11.3
0
27.8
Avocado, Florida, pureed
1 cup
257
20.4
3.6
20.5
12.2
0
11.5

 


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