| |
 |
| Most
dried bean are very high in vitamins, minerals
and of course soluble fiber. Low in fat, they
also lower your cholesterol and help stabilize
blood sugar levels. It is no wonder that beans
are an important part of every known cuisine. |
|
|
|
Replace
regular bacon with lean Canadian bacon at
breakfast.
You will save over 200 calories and over 20
grams of fat per each two ounce serving.
The savings in both can add up fast. |
|
|
 |
| |
| |
|
FOOD |
SERVING
SIZE |
TOTAL
CALORIES |
FAT
GMS |
PROTEIN
GMS |
CARBS
GMS |
FIBER
GMS |
CHOL.
MGS |
SODIUM
MGS |
| Bacon,
cured, 12 slices per lb., raw |
1
thick slice |
211 |
21.8 |
3.3 |
0.0 |
0.0 |
25 |
277 |
| Bacon,Turkey
(Louis Rich) |
1
slice |
33 |
2.7 |
2.1 |
0.3 |
0.0 |
12 |
185 |
| Bacon,
Canadian, cured, unheated |
2
oz. |
89 |
4.0 |
11.7 |
1.0 |
0.0 |
28 |
798 |
| Bacon
Bits (Bac-Os) |
2
tsp. |
25 |
1.0 |
2.0 |
2.0 |
na |
na |
90 |
| Bacon
Pieces (Hormel) |
1
oz. |
94 |
5.0 |
12.0 |
2.0 |
na |
26 |
654 |
| Bagel,
Blueberry (Earth Grains) |
1
bagel |
245 |
0.0 |
9.0 |
48 |
na |
0 |
210 |
| Bagel,Cinnamon
Raisin (Earth Grains) |
1
bagel |
245 |
0.0 |
9.0 |
48.0 |
na |
0 |
210 |
| Bagel,
Egg (Lender's) |
1
bagel |
230 |
2.5 |
9.0 |
41.0 |
2.0 |
15 |
460 |
| Bagel,
Onion (Earth Grains) |
1
bagel |
240 |
0.0 |
9.0 |
45.0 |
na |
0 |
210 |
| Bagel,
Plain (Earth Grains) |
1
bagel |
240 |
0.0 |
9.0 |
45.0 |
na |
0 |
210 |
| Bagel
Chips |
1
oz. |
130 |
4.0 |
4.0 |
20.0 |
1.0 |
0 |
170 |
| Baked
Beans (Van Camp's) |
1
cup |
260 |
2.0 |
11.0 |
52.0 |
trace |
na |
1020 |
| Baked
Beans, vegetarian (Van Camp's) |
1
cup |
206 |
0.6 |
10.0 |
42.0 |
trace |
0 |
950 |
| Baked
Beans, w/franks (Van Camp's) |
1
cup |
326 |
15.4 |
15.2 |
31.7 |
7.0 |
15 |
990 |
| Baked
Beans, w/pork (Van Camp's) |
1
cup |
216 |
1.9 |
10.9 |
41.0 |
9.9 |
trace |
1000 |
| Bamboo
Shoots, canned |
1.5
oz. |
8 |
0.2 |
0.7 |
1.4 |
trace |
0 |
3 |
| Banana,
fresh, raw |
1
medium |
120 |
1.0 |
1.0 |
28.0 |
3.0 |
0 |
1 |
| FOOD |
SERVING
SIZE |
TOTAL
CALORIES |
FAT
GMS |
PROTEIN
GMS |
CARBS
GMS |
FIBER
GMS |
CHOL.
MGS |
SODIUM
MGS |
| Banana,
dehydrated |
1/4
cup |
87 |
0.5 |
1.0 |
22.1 |
1.8 |
0 |
1 |
| Banana
Nectar |
6
oz. |
110 |
0.0 |
0.0 |
26.0 |
na |
na |
15 |
| Barbecue
Sauce (Healthy Choice) |
1.1
oz. |
25 |
0.2 |
0.3 |
5.7 |
0.5 |
0 |
229 |
| Barbecue
Sauce (Heinz Original) |
1
oz. |
35 |
0.0 |
0.0 |
8.0 |
na |
0 |
390 |
| Barley,
pearled, cooked |
1
cup |
193 |
0.7 |
3.5 |
44.3 |
6.0 |
0 |
5 |
| Barley
Flour |
2
oz. |
200 |
1.0 |
7.0 |
35.0 |
7.2 |
0 |
0 |
| Basil,
dried, ground |
1
tsp. |
5 |
trace |
0.0 |
0.0 |
0.0 |
na |
0 |
| Basil,
fresh |
2
tbsp. |
1 |
0.0 |
0.1 |
0.2 |
na |
0 |
0 |
| Bass,
Freshwater, raw |
3
oz. |
97 |
3.1 |
16.0 |
0.0 |
0.0 |
58 |
59 |
| Bass,
Sea, raw |
3
oz. |
82 |
1.7 |
15.7 |
0.0 |
0.0 |
35 |
58 |
| Bay
Leaf, dried, crumbled |
1
tsp. |
2 |
0.1 |
0.1 |
0.5 |
0.2 |
0 |
0 |
| Bean
Salad, (3) canned (Green Giant) |
1/2
cup |
70 |
1.0 |
2.0 |
18.0 |
3.0 |
0 |
470 |
| Bean
Sprouts, canned (LaChoy) |
2
oz. |
6 |
0.1 |
0.7 |
1.4 |
0.7 |
0 |
17 |
| Beef
Brisket, whole, trimmed, braised |
3
oz. |
185 |
8.6 |
25.3 |
0.0 |
0.0 |
79 |
59 |
| Beef
Chuck Roast, trimmed, braised |
3
oz. |
178 |
6.5 |
28.1 |
0.0 |
0.0 |
86 |
56 |
| Beef
Flank, trimmed, braised |
3
oz. |
201 |
11.0 |
23.8 |
0.0 |
0.0 |
60 |
61 |
| Beef
Heart, boiled |
3
oz. |
149 |
4.8 |
24.5 |
0.4 |
0.0 |
164 |
54 |
| Beef
Liver, braised |
3
oz. |
137 |
4.2 |
20.7 |
2.9 |
0.0 |
331 |
59 |
| Beef,
Porterhouse, trimmed, broiled |
3
oz. |
185 |
9.2 |
23.9 |
0.0 |
0.0 |
68 |
56 |
| Beef
Ribs, Shortribs, braised |
3
oz. |
251 |
15.4 |
26.1 |
0.0 |
0.0 |
79 |
49 |
| FOOD |
SERVING
SIZE |
TOTAL
CALORIES |
FAT
GMS |
PROTEIN
GMS |
CARBS
GMS |
FIBER
GMS |
CHOL.
MGS |
SODIUM
MGS |
| Beef
Ribs, whole, trimmed, braised |
3
oz. |
190 |
10.4 |
22.4 |
0.0 |
0.0 |
65 |
60 |
| Beef
Rib Eye, trimmed, broiled |
3
oz. |
191 |
9.9 |
23.8 |
0.0 |
0.0 |
68 |
59 |
| Beef
Round, Bottom, trimmed, braised |
3
oz. |
173 |
6.5 |
26.9 |
0.0 |
0.0 |
82 |
43 |
| Beef
Round, Eye of, trimmed, roasted |
3
oz. |
141 |
4.0 |
24.6 |
0.0 |
0.0 |
59 |
53 |
| Beef
Round, Tip, trimmed, roasted |
3
oz. |
150 |
5.0 |
24.4 |
0.0 |
0.0 |
69 |
55 |
| Beef,
Round, trimmed, braised |
3
oz. |
169 |
4.3 |
30.7 |
0.0 |
0.0 |
77 |
38 |
| Beef,
Sirloin, Top, trimmed, broiled |
3
oz. |
162 |
5.8 |
25.8 |
0.0 |
0.0 |
76 |
56 |
| Beef,
T-bone, trimmed, broiled |
3
oz. |
182 |
8.8 |
23.9 |
0.0 |
0.0 |
68 |
56 |
| Beef,
Tenderloin, trimmed, broiled |
3
oz. |
175 |
8.1 |
24.0 |
0.0 |
0.0 |
71 |
54 |
| Beef,
Tongue, simmered |
3
oz. |
241 |
17.6 |
18.8 |
0.3 |
0.0 |
91 |
51 |
| Beef,
Corned, Brisket, cured, raw |
1
oz. |
56 |
4.2 |
4.2 |
0.0 |
0.0 |
15 |
35 |
| Beef,
Corned, cured, canned |
1
oz. |
71 |
4.2 |
7.7 |
0.0 |
0.0 |
24 |
285 |
| Beef,
Corned, Hash, canned w/potato |
1
cup |
398 |
24.9 |
19.4 |
23.5 |
1.1 |
73 |
1188 |
| Beef,
Dried |
1
oz. |
47 |
1.1 |
8.3 |
0.4 |
0.0 |
12 |
984 |
| Beef,
Ground, Extra Lean, raw |
4
oz. |
264 |
19.3 |
21.1 |
0.0 |
0.0 |
78 |
75 |
| Beef,
Ground, Lean, raw |
4
oz. |
298 |
23.4 |
20.0 |
0.0 |
0.0 |
85 |
78 |
| Beef,
Ground, Regular, raw |
4
oz. |
350 |
30.0 |
18.8 |
0.0 |
0.0 |
96 |
77 |
| Beet,
raw, sliced |
1/2
cup |
29 |
0.1 |
1.1 |
6.5 |
1.9 |
0 |
53 |
| Beet,
canned, pickled (Del Monte) |
1/2
cup |
80 |
0.0 |
1.0 |
19.0 |
trace |
0 |
375 |
| Beet,
canned, sliced (Stokley) |
1/2
cup |
40 |
0.0 |
1.0 |
8.0 |
trace |
0 |
300 |
| FOOD |
SERVING
SIZE |
TOTAL
CALORIES |
FAT
GMS |
PROTEIN
GMS |
CARBS
GMS |
FIBER
GMS |
CHOL.
MGS |
SODIUM
MGS |
| Biscuit
Mix, regular (Bisquick) |
1/3
cup |
160 |
6.0 |
3.0 |
24.7 |
trace |
0 |
467 |
| Biscuit
Mix, reduced fat (Bisquick) |
1/3
cup |
140 |
3.0 |
3.0 |
27.0 |
trace |
0 |
500 |
| Black
Bean, canned (Green Giant) |
1/2
cup |
90 |
0.0 |
7.0 |
21.0 |
6.0 |
0 |
580 |
| Blackberry,
raw |
1/2
cup |
37 |
0.3 |
0.5 |
9.2 |
3.6 |
0 |
0 |
| Blackberry,
canned in water |
1/2
cup |
25 |
1.0 |
1.0 |
4.0 |
trace |
0 |
15 |
| Blackberry,
frozen, unsweetened |
1/2
cup |
49 |
0.3 |
0.9 |
11.8 |
2.0 |
0 |
1 |
| Black-eyed
Peas, canned |
1/2
cup |
90 |
1.0 |
7.0 |
18.0 |
4.0 |
0 |
300 |
| Black-eyed
Peas, dried, boiled |
1/2
cup |
100 |
0.5 |
6.7 |
17.9 |
8.3 |
0 |
3 |
| Black-eyed
Peas, frozen, boiled |
1/2
cup |
112 |
0.6 |
7.2 |
20.2 |
1.3 |
0 |
5 |
| Blueberry,
fresh |
1/2
cup |
41 |
0.3 |
0.5 |
10.2 |
1.7 |
0 |
5 |
| Blueberry,
canned in water |
4
oz. |
40 |
0.0 |
0.0 |
9.0 |
trace |
0 |
0 |
| Blueberry,
frozen, unsweetened |
1/2
cup |
39 |
0.5 |
0.3 |
9.4 |
2.5 |
0 |
1 |
| Bluegill,
raw |
3
oz. |
75 |
0.6 |
16.5 |
0.0 |
0.0 |
57 |
69 |
| Bok
Choy, raw, shredded |
1/2
cup |
5 |
0.1 |
0.5 |
0.8 |
0.4 |
0 |
23 |
| Boysenberry,
frozen, unsweetened |
1
cup |
66 |
0.3 |
1.5 |
16.1 |
5.2 |
0 |
1 |
| Brazil
Nut, shelled, unblanched |
1
cup |
919 |
92.7 |
20.1 |
17.9 |
8.0 |
0 |
2 |
| Bread,
French, enriched |
1
oz. |
78 |
0.9 |
2.5 |
14.7 |
0.8 |
0 |
173 |
| Bread,
7-Grain (Pepperidge Farm) |
2
slices |
180 |
2.0 |
5.0 |
36.0 |
2.0 |
0 |
340 |
| Bread,
Hawaiian (King's Hawaiian) |
2
oz. |
180 |
4.0 |
6.0 |
30.0 |
2.0 |
20 |
160 |
| Bread,
Italian (Pepperidge Farm) |
1
oz. |
80 |
1.0 |
2.0 |
14.0 |
0.0 |
0 |
150 |
| FOOD |
SERVING
SIZE |
TOTAL
CALORIES |
FAT
GMS |
PROTEIN
GMS |
CARBS
GMS |
FIBER
GMS |
CHOL.
MGS |
SODIUM
MGS |
| Bread,
Oat (Rainbow Split Top) |
1
oz. (slice) |
70 |
1.0 |
3.0 |
13.0 |
na |
0 |
140 |
| Bread,
Oat Bran (Roman Meal) |
1
slice |
68 |
0.9 |
2.9 |
13.2 |
1.1 |
0 |
140 |
| Bread,
Pita, white |
1
oz. |
78 |
0.3 |
2.6 |
15.8 |
0.5 |
0 |
152 |
| Bread,
Pumpernickel (PepperidgeFarm) |
1
slice |
80 |
1.0 |
3.0 |
15.0 |
2.0 |
0 |
230 |
| Bread,
Raisin (Pepperidge Farm) |
1
slice |
90 |
2.0 |
2.0 |
16.0 |
2.0 |
0 |
100 |
| Bread,
Rye, seeded (Pepperidge Farm) |
1
slice |
80 |
1.0 |
3.0 |
16.0 |
2.0 |
0 |
220 |
| Bread,
Sourdough, light (Earth Grains) |
.75
oz. |
40 |
1.0 |
2.0 |
9.0 |
na |
0 |
115 |
| Bread,
Wheat, (Wonder) |
1
slice |
70 |
1.0 |
3.0 |
13.0 |
0.8 |
na |
180 |
| Bread,
White, plain (Wonder) |
1
slice |
70 |
1.0 |
3.0 |
13.0 |
0.7 |
na |
140 |
| Cornbread,
prepared (Gold Medal) |
1/6
pan |
150 |
5.0 |
4.0 |
22.0 |
trace |
trace |
490 |
| Bread,
Gingerbread (Pillsbury) |
3
inch square |
190 |
4.0 |
2.0 |
36.0 |
trace |
na |
310 |
| Breadstick,
plain (Stella D'oro) |
1
stick |
41 |
1.2 |
1.0 |
6.5 |
trace |
na |
trace |
| Broccoli,
florets, raw, chopped |
1/2
cup |
12 |
0.2 |
1.3 |
2.3 |
0.5 |
0 |
12 |
| Broccoli,
frozen, chopped |
3.3
oz. |
25 |
0.0 |
3.0 |
5.0 |
3.0 |
0 |
15 |
| Broccoli,
frozen, spears |
3.3
oz. |
25 |
0.0 |
3.0 |
5.0 |
3.0 |
0 |
20 |
| Brussels
Sprouts, raw |
1/2
cup |
19 |
0.1 |
1.5 |
3.9 |
1.9 |
0 |
11 |
| Brussels
Sprouts, frozen |
3.3
oz. |
35 |
0.0 |
3.0 |
7.0 |
3.0 |
0 |
15 |
| Buckwheat,
whole-grain |
1/2
cup |
292 |
2.9 |
11.3 |
60.8 |
8.5 |
0 |
1 |
| Bulgur,
dry |
1/2
cup |
239 |
0.9 |
8.6 |
53.1 |
12.8 |
0 |
12 |
| Bun,
Frankfurter, plain |
1
bun |
140 |
3.0 |
5.0 |
24.0 |
0.5 |
0 |
270 |
| FOOD |
SERVING
SIZE |
TOTAL
CALORIES |
FAT
GMS |
PROTEIN
GMS |
CARBS
GMS |
FIBER
GMS |
CHOL.
MGS |
SODIUM
MGS |
| Bun,
Hamburger, plain |
1
bun |
130 |
2.0 |
5.0 |
22.0 |
0.5 |
0 |
240 |
| Butter,
salted |
1
tbsp. |
100 |
11.4 |
0.1 |
0.0 |
0.0 |
31 |
115 |
| Butter,
unsalted |
1
tbsp. |
100 |
11.4 |
0.1 |
0.0 |
0.0 |
31 |
1 |
| Buttermilk,
cultured |
1
cup |
99 |
2.2 |
8.1 |
11.7 |
0.0 |
9 |
257 |
| Butterscotch
Topping (Kraft) |
1
tbsp. |
60 |
1.0 |
0.0 |
13.0 |
trace |
0 |
70 |
| Butter
Buds®, .5 oz. package |
1
tbsp |
5 |
0.0 |
0.0 |
2.0 |
0.0 |
0 |
75 |
|
Before
you begin any exercise or diet program, you should have permission
from your doctor.
Contents in this web site are in no way intended as a substitute
for medical counsel .
|
