Although an exciting new fish to American fish markets, Tilapia traces its origins to the Nile River and has been farm raised around the world for decades. The lowfat flesh of the tilapia is white or tinged with pink, sweet and fine-textured. It is great for baked, broiled, grilled or steamed.
The white-fleshed turnip has a white skin with a purple-tinged top. Small, young turnips have a delicate, slightly sweet taste. Turnips may be boiled or steamed, then mashed or pureed. They can also be used raw in salads and as crudites on vegetable trays.
 

 
FOOD
SERVING
SIZE
TOTAL
CALORIES
FAT
GMS
PROTEIN
GMS
CARBS
GMS
FIBER
GMS
CHOL.
MGS
SODIUM
MGS
Tangerine, sections, no membrane
1/2 cup
43
0.2
0.6
10.9
0.2
0
2
Tangerine, canned, in light syrup
1/2 cup
80
1.0
1.0
20.0
na
0
0
Tangerine, canned in juice
1/2 cup
28
0.0
0.0
7.0
na
0
10
Tapioca, Pearl, dry, unprepared
1 cup
518
0.0
0.3
134.8
1.6
0
2
Thyme, ground
1 tsp.
4
0.1
0.1
0.9
0.3
0
0
Tilapia, raw
4 oz.
93
1.0
21.0
0.0
na
55
40
Tofu, raw
1/2 cup
94
5.9
10.0
2.3
1.5
0
9
Tomatillo, raw
1 medium
11
0.4
0.3
2.0
na
0
0
Tomato, Red, raw, chopped
1/2 cup
19
0.3
0.8
4.2
1.2
0
8
Tomato, canned, stewed
1/2 cup
35
0.0
1.0
8.0
na
0
355
Tomato Juice
6 oz.
35
0.0
2.0
7.0
na
0
500
Tomato Paste (1/2 small can)
2 oz.
50
1.0
2.0
11.00
na
0
40
Tomato Sauce
1/2 cup
30
1.0
1.0
7.0
na
0
580
Tortilla, Corn, yellow
45
1.0
00
9.0
10.0
0.0
0
0
Tortilla, Flour, taco size (Mission)
1 tortilla
150
4.0
4.0
25.0
2.0
0
255
Tortilla, Flour, 98% fat-free (Mission)
1 tortilla
120
0.5
4.0
24.0
2.0
0
340
Trout, Rainbow, raw
3 oz.
101
2.9
17.4
0.0
0.0
50
26
Trout, Sea, raw
3 oz.
88
3.1
14.2
0.0
0.0
71
49
FOOD
SERVING
SIZE
TOTAL
CALORIES
FAT
GMS
PROTEIN
GMS
CARBS
GMS
FIBER
GMS
CHOL.
MGS
SODIUM
MGS
Tuna, Bluefin, raw
3 oz.
122
4.2
19.8
0.0
0.0
32
33
Tuna, canned in vegetable oil
2 oz.
160
2.3
12.0
0.0
0.0
5
100
Tuna, canned in spring water
2 oz.
60
1.0
14.0
1.0
0.0
0
250
Tuna, Solid White Albacore in spring water
2 oz.
70
1.0
15.0
0.0
0.0
25
250
Turkey, Breast Meat only, raw
3 oz.
93
0.6
21.0
0.0
0.0
54
42
Turkey, Dark Meat only, raw
3 oz.
93
2.4
17.4
0.0
0.0
69
60
Turkey, Ground, raw
3 oz.
120
6.3
14.7
0.081
0.0
63
150
Tumeric, ground
1 tsp.
8
0.2
0.2
1.4
0.5
0
1
Turnip, boiled, cubed
1/2 cup
14
0.1
0.6
3.8
1.6
0
39
Turnip, raw, cubed
1/2 cup
18
0.1
0.6
4.1
1.2
0
44
Turnip Greens, boiled, chopped
1/2 cup
14
0.2
0.8
3.1
2.2
0
21
Turnip Greens, canned, w/turnips
1/2 cup
25
0.0
1.0
4.0
2.0
0
370
Turnip Greens, frozen, chopped
1/2 cup
18
0.0
2.0
4.0
0.9
0
10

 


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