Food Item |
Quantity |
Points |
Food Item |
Quantity |
Points |
A | - |
---|
Abalone |
3 oz |
2 |
Adobo Sauce (store-bought) |
1 tbsp |
2 |
Alfredo Sauce (store-bought) |
1/2 cup |
10 |
Almond Butter |
1 tsp |
1 |
Almonds |
22 nuts |
4 |
Ambrosia |
1/2 cup |
2 |
Anchovies |
6 or 1 tsp paste |
1 |
Apricots (dried) |
6 halves |
1 |
Apricots (fresh) |
3 halves |
1 |
Apples (dried) |
1/4 cup |
1 |
Apples (fresh) |
1 large |
2 |
Applesauce (unsweetened) |
1 cup |
1 |
Apple Juice |
1/2 cup |
1 |
Antelope (cooked) |
1 oz |
1 |
Animal crackers |
13 |
3 |
America flavored clear water |
1 liter |
0 |
Armadillo (cooked) |
1 oz |
1 |
Arrowroot |
1 tsp |
0 |
Artichokes (cooked) |
1 medium |
0 |
Arugula |
1 cup |
0 |
Asparagus |
12 sears |
0 |
Avocado |
1/4 |
2 |
B | |
---|
Baba au rhum |
1 |
8 |
Babaganosh |
¼ cup |
3 |
Bacon (Canadian style) |
1 slice |
1 |
Bacon (crisp cooked) |
1 slice |
1 |
Bacon (fats) |
1 tbsp |
3 |
Bagel |
1 small or 1/2 large |
3 |
Bagel chips |
1 oz |
3 |
Baked Alaska |
1 piece |
5 |
Baking Powder/Soda |
1 tsp |
0 |
Baklava |
1 piece |
5 |
Bamboo Shoots |
1 cup |
0 |
Banana |
1 medium |
2 |
Banana Bread |
1 slice |
5 |
Banana Chips |
1 oz |
3 |
Banana Split |
1 serving |
19 |
Barbecue Sauce |
1 tbsp |
0 |
Barley |
1 cup cooked/uncooked 1/4 cup |
3 |
Bass (striped, cooked) |
1 fillet |
4 |
Bean dip |
1/2 cup |
1 |
Beans baked |
1/2 cup |
5 |
Beans baked (canned) |
1/2 cup |
2 |
Beans black (uncooked) |
1 pound |
31 |
Beans black |
1 cup, cooked |
3 |
Beans (cannellini, cooked) |
1/2 cup |
1 |
Beans (Garbanzo, cooked) |
1/2 cup |
2 |
Beans (green, cooked) |
1cup |
0 |
Beans (kidney, cooked) |
1/2 cup |
1 |
Beans (lima, cooked) |
1/2 cup |
1 |
Beans (re-fried, canned) |
1/2 cup |
2 |
Beans (wax, cooked) |
1cup |
0 |
Beans (white, cooked) |
1/2 cup |
2 |
Bear (black, cooked) |
1 oz |
2 |
Bearnaise sauce |
1/4 cup |
8 |
Beaver (cooked) |
1 oz |
1 |
Bechamel white sauce |
1/4 cup |
4 |
Beef (ground, regular) |
1 patty |
6 |
Beef (ground, regular, uncooked) |
1 pound |
25 |
Beef (ground, lean, uncooked) |
1 pound |
22 |
Beef (regular, cooked) |
1 slice |
4 |
Beef (tongue, cooked) |
1 oz |
2 |
Beef (dried, store-bought) |
7slices |
1 |
Beef (steak, cooked) |
1small |
7 |
Beef (steak, lean) |
1small |
5 |
Beefalo (cooked) |
1 oz |
1 |
Beef Bourguignon |
1-1/2 cup |
18 |
Beef stew |
1 cup |
5 |
Beer (light) |
1 can/bottle |
2 |
Beer (non-alcoholic) |
1 can/bottle |
1 |
Beer (regular) |
1 can/bottle |
3 |
Beet (cooked) |
1cup |
0 |
Beignet |
1 (2" diameter) |
2 |
Bialy |
1 portion |
5 |
Biscotti |
8 mini, 2 small or 1 regular |
3 |
Biscotti Chocolate |
8 mini, 2 small or 1 reg. |
3 |
Biscuits (homemade) |
1 small |
3 |
Biscuit (cheese) |
1 small |
5 |
Bittermelon |
1 cup cooked/uncooked |
0 |
Black bean sauce |
1 tsp |
0 |
Blackberries |
1 cup |
1 |
Black Russian |
1 |
5 |
Bloody Mary |
1 |
2 |
Blueberries |
1 cup |
1 |
Bluefish (cooked) |
1 fillet |
1 |
Borscht (low-calorie, store-bought) |
1 cup |
0 |
Boston Brown Bread |
1 slice |
2 |
Bread (whole grain) |
1 slice |
1 |
Bread (light) |
2 slices |
1 |
Bread (pita) |
1 slice |
1 |
Bread Crumbs |
3 tbsp., dried) |
1 |
Breadsticks |
1 piece |
2 |
Bread (focaccia) |
1 slice |
3 |
Bread (garlic) |
1 slice |
4 |
Bottle Gourd |
1 cup |
0 |
Boudin (store-bought) |
2 |
2 |
Bouillabaisse |
2 cups |
7 |
Bouillon |
1cup |
0 |
Boysenberries |
1cup |
1 |
Bran (corn, uncooked) |
1/4 cup |
0 |
Bran (oat, uncooked) |
1/4 cup |
1 |
Bran (rice, uncooked) |
1/4 cup |
2 |
Bran (wheat, uncooked) |
1tbsp |
0 |
Brandy |
1-1/2 fl. oz. |
2 |
Brazil Nuts |
8 nuts |
5 |
Brewer's Yeast |
1 tsp |
0 |
Brioche |
1 |
3 |
Broccoli (cooked/uncooked) |
1cup |
0 |
Broccoli Rabe |
1 cup |
0 |
Broccoli (stir fry) |
1cup |
3 |
Broth (any type) |
1 cup |
0 |
Brownie |
1 |
5 |
Brownie (fat-free) |
1 piece |
2 |
Brunswick Stew |
1-1/2 cups |
5 |
Bruschetta |
1 slice |
3 |
Brussels Sprouts (cooked/uncooked) |
1cup |
0 |
Buffalo (water cooked) |
1 oz |
1 |
Buffalo wings |
3 |
9 |
Bulgur |
cooked 1cup/uncooked 1/4 cup |
2 |
Butter (regular) |
1 cup |
51 |
C | |
---|
Cabbage (all varieties, cooked/uncooked) |
1 cup |
0 |
Caesar Salad |
3 cups |
7 |
Cake (fat-free) |
1 slice |
4 |
Cake (sugar-free) |
1 slice |
5 |
Calamari (fried) |
1/2 cup |
11 |
Calzone |
1 |
7 |
Candy (chocolate, any type) |
1 oz |
4 |
Cannoli |
1 |
9 |
Cantaloupe |
1/4th melon |
1 |
Capers |
1 tbsp |
0 |
Caponata |
1 cup |
2 |
Cappuccino (fat-free milk) |
1 small |
1 |
Cappuccino (machine-made) |
1 cup |
2 |
Caraway seeds |
1 tsp/tbsp |
0 |
Carambola (star fruit) |
1 |
1 |
Caramels |
1 oz |
3 |
Cardoon |
1 cup |
0 |
Caribou (cooked) |
1 oz |
1 |
Carne asada |
4 oz |
10 |
Carob (unsweetened) |
1 tsp |
0 |
Carp |
1 fillet cooked |
7 |
Carrots |
10 baby or 2 large |
0 |
Carrot Juice (canned) |
1/2 cup |
1 |
Casaba Melon |
1 cup |
1 |
Cashews (dry-roasted) |
14 |
4 |
Cassoulet |
1 cup |
11 |
Catfish |
1 fillet cooked |
4 |
Cauliflower |
1 cup or 1 large head |
0 |
Caviar (or other fish roe) |
2tbsp |
2 |
Caviar spread |
2 tbsp |
3 |
Celery |
1 cup or 1 stalk |
0 |
Cellophane Noodles |
1 cup cooked |
3 |
Chicory |
1 cup |
0 |
Cucumber |
1 cup |
0 |
Cereal (hot) |
1 cup |
4 |
Cereal (fiber) |
1/2 cup |
1/2 |
Cereal bar (fat-free) |
1 piece |
2 |
Cereal (cold, bran flakes) |
3/4 cup |
1 |
Cereal (cold, frosted) |
1 cup |
3 |
Cereal (cold, puffed) |
1 cup |
1 |
Cereal (cold, whole grain) |
1 cup |
2 |
Ceviche |
1/2 cup |
2 |
Challah bread |
1 slice |
2 |
Champagne |
1 small glass or 1/2 cup |
2 |
Chef's salad (without dressing) |
4 cups |
8 |
Cheese (Cheddar) |
1 cup |
4 |
Cheese |
1 ounce |
1 |
Cottage Cheese |
1 cup |
3 |
Cheese (spreadable) |
2 tbsp |
1 |
Cheese Wedge (light) |
1 |
1 |
Cheese with fruit |
3-1/2 oz |
3 |
Cheese (Mozzarella) |
2 pieces |
3 |
Cheese (Ravioli) |
6 pieces |
7 |
Cheese (Parmesan) |
5 oz |
3 |
Cherries (fresh) |
1 cup |
1 |
Chestnuts |
6 small |
1 |
Chicken (fried, frozen) |
3 oz |
7 |
Chicken (canned) |
1/2 cup |
4 |
Chicken (cooked) |
1/2 cup |
2 |
Chicken breast, barbecued with skin (with bone) |
1 |
7 |
Chicken breast, cooked without skin (no bone) |
1 |
3 |
Chicken breast, fried with skin (with bone) |
1 |
11 |
Chicken breast fillet, grilled, refrigerated |
1 |
3 |
Chicken (drumstick, barbecued with skin and bone) |
1 |
3 |
Chicken patty (fried, frozen) |
1 |
4 |
Chicken pieces (nugget-style fried) |
6 |
5 |
Chicken salad |
1/2 cup |
6 |
Chicken salad, store-bought |
1/2 cup |
5 |
Chicken soup, hot and spicy |
1 cup |
4 |
Chicken stew, canned |
1cup |
4 |
Chicken thigh (cooked without skin, no bone) |
1 |
3 |
Chickpeas, dry |
1/3 cup |
1 |
Chili (frozen) |
1 cup |
12 |
Chili, low-fat, canned |
1cup |
4 |
Chocolate hazelnut cookies |
1 piece |
2 |
Chocolate eclair |
1 piece |
3 |
Chocolate, any type |
2 pieces |
3 |
Chocolate (dark) |
5 pieces |
4 |
Chocolate or latte bar |
1 |
1 |
Chocolate drink |
1 cup |
3 |
Chocolate spread |
2 tbsp |
4 |
Clams (cooked) |
1/2 cup |
1 |
Cobbler (fruit) |
1cup |
7 |
Cocoa Hot (instant) |
1 cup |
2 |
Coconut |
1 tsp |
0 |
Coconut juice or water |
1 can |
3 |
Coconut milk |
1/4 cup |
4 |
Coffee (Jamaican) |
1 cup |
2 |
Coffee (latte or mocha with milk) |
1 can |
4 |
Coffee mix (without sugar) |
1 cup |
1 |
Cognac |
1-1/2 fl. oz. |
2 |
Coleslaw |
1/2 cup |
4 |
Cookies (any type) |
1 bar |
1 |
Corn (frozen) |
6 |
4 |
Corn Chowder (canned) |
1 cup |
4 |
Crabmeat (canned) |
1/2cup |
2 |
Crabmeat (cooked) |
1/2 cup |
1 |
Cranberry Juice |
1 cup |
2 |
Cranberries, fresh |
1 cup |
1 |
Crayfish (canned) |
1/2 cup |
2 |
Cream (clotted) |
2 tbsp |
4 |
Cream, medium |
2tbsp |
2 |
Cruller |
1 small |
3 |
Crumpet |
1 |
2 |
Currants, fresh |
1 cup |
1 |
Custard |
1 cup |
6 |
D | - |
---|
Daikon |
1 cup |
0 |
Daiquiri |
1 |
3 |
Dairy Shake |
1 packet |
2 |
Danish (store-bought) |
1 |
6 |
Dannon Yogurt, light |
4 ounce |
1 |
Dates (fresh) |
2 |
1 |
Del Monte |
1/2 cup |
1 |
Dip, any type |
2 tbsp |
2 |
Dolma (store-bought) |
4 |
3 |
Doro wat |
1 cup |
7 |
Donut (store-bought) |
1 |
5 |
Duck, wild or domestic, without skin, cooked |
1/4 duck |
5 |
F | - |
---|
Eclair |
1 (4" long) |
9 |
Eggplant, cooked |
1 cup |
0 |
Eggs, Fried |
1 large |
2 |
Eggs, scrambled |
2 |
5 |
Egg salad |
1/2 cup |
7 |
Egg whites |
3 |
1 |
Elderberries |
1 cup |
1 |
Elk,cooked |
1 oz |
1 |
Empanadas |
2 |
3 |
Endive, Belgian (French) |
1 cup |
0 |
F | - |
---|
Fadge |
1 cup |
3 |
Falafel patties |
4 |
10 |
Fennel |
1 cup |
0 |
Fettuccine Alfredo |
1 cup |
16 |
Fiddlefern (fiddlehead greens) |
1cup |
0 |
Fig, fresh |
1 |
0 |
Filo dough, frozen |
1 oz |
2 |
Fish (Anchovies, canned in oil, drained) |
6 |
1 |
Fish, baked, stuffed |
1 serving |
8 |
Fish, Blackened |
1 fillet |
12 |
Fish, Bluefish, cooked |
1 fillet |
6 |
Fish, Carp, cooked |
1 fillet |
7 |
Fish, Catfish, cooked |
1 fillet |
6 |
Fish, Cod, cooked |
1 fillet |
4 |
Fish, Dried |
1 oz |
2 |
Fish, Eel |
1 oz |
2 |
Fish, Flounder |
1 fillet |
4 |
Fish, Fried |
1 fillet |
12 |
Fish, Haddock, cooked |
1 fillet |
4 |
Fish, Halibut, cooked |
1 fillet |
5 |
Fish, Herring, cooked |
1 oz |
1 |
Fish, Mackerel, cooked |
1 fillet |
8 |
Fish (dolphin fish), cooked |
1 fillet |
4 |
Fish, Salmon, cooked |
1fillet |
7 |
Fish, Sardines, canned in oil, drained |
5 |
3 |
Fish, Swordfish, cooked |
1steak |
4 |
Fish, Trout, cooked |
1 fillet |
8 |
Fish, Tuna, cooked |
1 fillet |
6 |
Fish amandine |
1fillet |
13 |
Fish Fillet (battered, frozen) |
1 small |
5 |
Flan |
3/4 cup |
8 |
Flour, any type |
1 tsp |
0 |
Focaccia |
1 piece |
25 |
French Fries (frozen, baked) |
15 |
2 |
French Toast (frozen) |
2 slices |
5 |
Fried ice cream |
1 scoop |
9 |
Fruit salad |
1 cup |
2 |
Fudge |
1 piece |
3 |
Frosting (regular) |
2 tbsp |
3 |
Fruit Cocktail (unsweetened, canned) |
1 cup |
2 |
G | |
---|
Gazpacho (canned) |
1cup |
1 |
Gelatin (fruit flavored) |
1/2 cup |
2 |
Gherkins fresh |
1 cup |
0 |
Gin |
1 jigger |
2 |
Gnocchi (frozen) |
1 cup |
7 |
Goat meat, cooked |
1 oz |
1 |
Gobo (burdock) |
1/2 cup |
1 |
Goose, wild, cooked |
1 oz |
1 |
Gooseberries |
1 cup |
1 |
Gourd, white, flowered |
1 cup |
0 |
Grapefruit |
1 |
2 |
Grapefruit juice, any type |
1/2 cup |
1 |
Grapes |
1 cup |
1 |
Grape juice |
1/2 cup |
1 |
Green papaya |
1 cup |
1 |
Guacamole (store-bought) |
1/2 cup |
2 |
Guava |
1 |
1 |
Guinea hen, cooked |
1 oz |
1 |
Gum, chewing with sugar or sugarless |
1 piece |
0 |
Gumdrops |
8 |
3 |
H | - |
---|
Haddock |
1 fillet |
4 |
Halibut |
1 fillet |
4 |
Halvah |
1piece |
5 |
Ham, cooked |
1 slice |
3 |
Haroset |
1 cup |
4 |
Hazelnuts |
20 nuts |
4 |
Highball |
1 |
3 |
Hush puppies |
2 |
4 |
Hoisin sauce |
1 tsp |
0 |
Hollandaise sauce |
1/4 cup |
8 |
Honey |
1 tbsp |
1 |
Honeydew melon |
1/8 |
1 |
Horseradish, prepared |
1 tbsp |
0 |
Hummus, any type |
1/4 cup |
3 |
I | - |
---|
Ice cream, fat-free, no sugar added |
1 scoop |
2 |
Ice cream, light, no sugar added |
1 scoop |
2 |
Ice cream, premium |
1 scoop |
7 |
Ice cream, regular |
1 scoop |
4 |
Ice cream soda |
1 |
8 |
Irish coffee |
1 |
4 |
J | - |
---|
Jackfruit |
1/2 cup |
2 |
Jalapenos, stuffed |
2 |
4 |
Jam, jelly or preserves |
1 tbsp |
1 |
Jelly beans |
10 |
2 |
Jerusalem artichokes |
1 cup |
0 |
Jicama (yam bean root) |
1 cup |
0 |
K | - |
---|
Kabobs, beef, chicken or lamb |
2 skewers |
8 |
Kabobs, fish |
2 skewers |
6 |
Kasha (buckwheat groats) |
1 cup cooked |
3 |
Kataifi |
1piece |
5 |
Ketchup |
1/4 cup |
1 |
Kidney, cooked |
1/2 cup |
2 |
Kiwi fruit |
1 |
1 |
Knish, any type |
1 |
6 |
Knockwurst |
2 |
5 |
Kreplachs (boiled) |
2 |
5 |
Kugel (lokshen) |
1piece |
7 |
Kumquats |
10 small/5 medium |
1 |
L | - |
---|
Ladyfingers, store-bought |
1 large/2 small |
1 |
Lamb, ground, cooked |
1/2 cup |
4 |
Lamb, lean |
1 slice |
3 |
Lard |
1 tbsp |
3 |
Lasagna, chicken, frozen |
1 cup |
5 |
Lasagna, vegetable, frozen |
1 cup |
5 |
Latte, made with low-fat milk |
1 small |
3 |
Lavash |
1/4 of 10" cracker or 2-1/4 oz. |
6 |
Leeks, cooked or uncooked |
1 cup or 2 oz. |
0 |
Lemon |
1 |
0 |
Lemonade |
1 cup |
2 |
Lentils, dry |
1/3 cup |
1 |
Lettuce, any type |
1 cup |
0 |
Lychees, fresh |
10 medium (6 oz.) |
1 |
Licorice |
1 oz. |
2 |
Liqueurs, any type |
1 jigger |
4 |
Liquor (gin, rum, scotch, tequila, vodka, whiskey) |
1 jigger |
2 |
Liver, beef, cooked |
1 slice |
2 |
Liver, chicken, cooked |
1/2 cup |
2 |
Liverwurst |
1 oz. |
3 |
Lobster meat, canned |
1/2 cup or 4 oz. |
2 |
Lobster salad |
1/2 cup |
4 |
Lobster, steamed |
1 |
3 |
Loganberries |
1 cup (5 oz.) |
1 |
Lollipop |
1 |
1 |
Loquats |
10 (6 oz.) |
1 |
Lotus root, cooked |
1 cup or 16 slices |
1 |
Luncheon meat, canned |
2 oz. |
5 |
M | |
---|
Macadamia nuts |
12 nuts (1 oz. shelled) |
5 |
Macaroni |
1 cup cooked |
3 |
Macaroni salad |
1/2 cup |
6 |
Macaroons |
2 |
2 |
Mackerel, canned |
1/4 cup |
2 |
Mackerel, cooked |
1 fillet |
8 |
Mandarin orange, fresh |
1 |
1 |
Mandelbrot |
2 slices |
2 |
Mango |
1 |
2 |
Manhattan |
|
3 |
Manicotti shells,dry |
2 |
2 |
Maraschino cherry |
1 |
0 |
Margarine, fat-free |
4 tbsp |
1 |
Margarine, regular |
1 tsp |
1 |
Margarita |
1 |
5 |
Marinara sauce |
1/2 cup |
3 |
Marshmallows |
2 medium |
1 |
Martini |
1 |
3 |
Marzipan |
1 oz |
3 |
Matzo, any type |
1 board |
2 |
Mayonnaise, fat-free |
4 tbsp |
1 |
Mayonnaise, regular, commercial and homemade |
1 tsp |
1 |
Meat, canned |
2 oz |
3 |
Meat, ground, cooked |
1 patty |
6 |
Meat loaf |
1 slice |
8 |
Menudo, canned |
1 cup |
4 |
Mexican coffee |
1 (with 2 tbsp whipped cream) |
3 |
Milk, calcium-fortified (1%) |
1 cup |
2 |
Milk, calcium-fortified, skim |
1 cup |
2 |
Milk, evaporated, whole |
1/2 cup |
3 |
Milk, instant non-fat dry |
1/3 cup powder |
2 |
Milk, lactose-reduced, nonfat |
1 cup |
2 |
Milk, sweetened, condensed |
1/3 cup |
7 |
Milk, whole |
1 cup |
4 |
Milk shake, any flavor |
1 |
9 |
Millet |
1/3 cup cooked or 3/4 oz. uncooked |
1 |
Mimosa |
1 |
2 |
Mincemeat, store-bought |
1/4 cup |
3 |
Minestrone soup |
1 cup |
4 |
Mint, chocolate-covered |
1 (2-1/2" diameter) |
3 |
Moose, cooked |
1 oz. |
1 |
Mornay sauce |
1/4 cup |
4 |
Muffin, any type (other than bran) |
1 large |
6 |
Muffin, bran |
1 large |
5 |
Mulberries |
1 cup |
1 |
Mulligatawny soup |
1 cup |
1 |
Mushrooms |
1 cup |
0 |
Mussels, cooked |
1/2 cup |
1 |
N | - |
---|
Napoleon |
1 (4-1/2" x 2" x 1-1/2") |
13 |
Nectar, any type |
1/2 cup |
1 |
Nectarine |
1 |
1 |
Noodles, egg |
1 cup cooked or 1-1/2 oz. uncooked |
3 |
Nuoccham |
1 tbsp |
0 |
Nuts, mixed |
1 oz. shelled |
4 |
O | - |
---|
Oat milk, any flavor |
1 cup |
2 |
Oil, vegetable |
1 tsp |
1 |
Okra, cooked |
1 cup |
0 |
Olives |
10 small or 6 large |
1 |
Onions, cooked |
1 cup |
1 |
Opossum, cooked |
1 oz |
1 |
Orange |
1 |
1 |
Orange juice, any type |
1/2 cup |
1 |
Ostrich, cooked |
1 oz |
1 |
Oysters, cooked |
1/2 cup |
1 |
P | - |
---|
Paella |
1 cup |
7 |
Pancake (homemade, frozen or made from mix) |
1 |
2 |
Panettone |
1/12 of 9" tube |
6 |
Papaya |
1/2 (8 oz.) or 1 cup (5 oz.) |
1 |
Paprikash |
2 cups |
9 |
Parsnips, cooked or uncooked |
1 cup |
1 |
Passion fruit |
3 |
1 |
Pasta, any type |
1 cup cooked or 1-1/2 oz. uncooked |
3 |
Peach, fresh |
1 |
1 |
Peanuts |
40 |
4 |
Peanut butter |
1 tbsp |
2 |
Pear, fresh |
1 |
1 |
Peas, dry, split |
1/3 cup or 2 oz. cooked or 3/4 oz. uncooked |
1 |
Pecans |
14 halves |
5 |
Pepper, bell/chili |
1 cup |
0 |
Pepperoni |
1 oz. |
4 |
Perch, cooked |
1 fillet |
4 |
Pesto sauce |
2 tbsp |
1 |
Pheasant, cooked |
1 oz. |
1 |
Pickle, unsweetened |
1 cup/1 medium |
0 |
Pie crust, any type |
1/8 of 9" one-crust pie |
5 |
Pigeon, cooked |
1 oz. |
1 |
Pike, cooked |
1 fillet |
4 |
Pimientos, canned |
1 cup, 6 whole or 8 oz. |
0 |
Pina colada |
1 |
6 |
Pineapple, fresh |
1/4 (12 oz.) or 1 cup |
2 |
Pineapple juice |
1/2 cup (4 fl. oz.) |
1 |
Pistachios |
40 nuts |
4 |
Plums |
2 |
1 |
Polenta |
1/4 cup cooked |
4 |
Pomegranate |
1 |
2 |
Pomelo (pummelo) |
1 |
3 |
Popcorn, buttered, popped |
3 cups |
7 |
Pork, cooked |
1 slice, 1 chop, 1/2 cup cubed or shredded |
5 |
Pork rinds |
1 oz. |
4 |
Pork (lean, cooked) |
1 slice, 1 chop, 1/2 cup cubed or shredded |
3 |
Potato, white/sweet |
1 large |
3 |
Potato chips |
14 |
4 |
Potatoes, mashed |
1/2 cup |
2 |
Potatoes, home-fried |
1 cup |
4 |
Potato salad |
1/2 cup |
6 |
Poultry, ground, cooked |
1 patty |
5 |
Poultry, ground, lean (10% or less fat) cooked |
1 patty |
4 |
Pretzels, hard or Bavarian |
1 |
2 |
Prickly pear (cactus pear) |
1 |
1 |
Profiterole |
1 small |
2 |
Prunes |
2 |
1 |
Pudding, any flavor |
1 cup |
7 |
Pumpkin |
1 cup |
0 |
Pumpkin leaves |
1 cup |
0 |
Q | |
---|
Quail, cooked |
1 oz. |
2 |
Quenelles |
8 |
14 |
Quince |
1 |
1 |
Quinoa |
2 tbsp dry |
1 |
R | - |
---|
Rabbit, cooked |
1 oz. |
1 |
Raccoon, cooked |
1 oz. |
2 |
Radish, white |
1 cup |
0 |
Raisins |
1/4 cup |
2 |
Raspberries |
1-1/2 cups |
1 |
Ratatouille |
1 cup |
5 |
Red snapper, cooked |
1 fillet |
4 |
Relish, any type |
1 tsp |
0 |
Remoulade sauce |
1 tbsp |
2 |
Rice, brown |
1 cup cooked |
4 |
Rice, white |
1 cup |
4 |
Rice crackers |
8 |
1 |
Risotto |
1/2 cup |
4 |
Roux, store-bought |
1 tbsp |
5 |
Rugelach |
1 piece |
3 |
Rum |
1 jigger |
2 |
S | - |
---|
Saimin |
1 cup |
2 |
Salad, mixed greens |
1 cup |
0 |
Salami, any type |
1 oz. |
3 |
Salmon, smoked |
1 oz. |
1 |
Salsa |
1/2 cup |
0 |
Saltines |
6 |
2 |
Sangria |
4 fl. oz. |
2 |
Sausage, beef or pork, cooked |
1 link or patty |
3 |
Scallions (green onions) |
1 cup or 16 medium |
0 |
Scallops, cooked |
1/2 cup |
1 |
Schnapps, any flavor |
1 fl. oz. |
2 |
Scone |
1 triangle |
5 |
Scotch |
1 jigger |
2 |
Screwdriver |
1 |
4 |
Seafood salad, store-bought |
1/2 cup |
6 |
Seeds, caraway/poppy/sesame |
1 tsp |
0 |
Seeds, pumpkin or sunflower |
1 tbsp |
1 |
Seitan |
2 slices |
1 |
Shallots |
1 cup or 6 oz. |
0 |
Shark, cooked |
1 steak |
4 |
Sharon fruit |
3 oz. |
1 |
Shells, jumbo, dry |
3 |
2 |
Sherry, dry or sweet |
3 fl. oz. |
2 |
Shrimp, cooked |
1/2 cup |
1 |
Shrimp, canned |
1/2 cup |
4 |
Sloppy joe |
1 |
8 |
Smelt, cooked |
1 oz. |
1 |
Snow peas (Chinese pea pods) |
1 cup |
0 |
Soda, club |
1 can or bottle |
0 |
Soft drinks, diet, any flavor |
1 can or bottle |
0 |
Sole, cooked |
1 fillet |
4 |
Sour cream, light |
3 tbsp |
1 |
Sour cream, regular |
1 tbsp |
1 |
Soybeans, dry |
1/3 cup or 2 oz. cooked or 3/4 oz. uncooked |
1 |
Soy cheese, regular |
1 slice |
2 |
Soy flour |
3 tbsp |
2 |
Soy milk |
1 cup |
2 |
Soy sauce |
1 tbsp |
0 |
Spaghetti |
1 cup cooked or 1-1/2 oz. uncooked |
3 |
Spaghetti Bolognese |
1 cup spaghetti with 1/2 cup sauce |
9 |
Spaghetti Carbonara |
1 cup |
10 |
Spanish sauce |
1/2 cup |
1 |
Spinach, cooked or uncooked |
1 cup |
0 |
Sports drink |
1 cup |
1 |
Sprouts, alfalfa/bean |
1 cup |
0 |
Squab |
1 oz. cooked |
1 |
Squid, cooked |
3 oz. |
2 |
Squirrel, cooked |
1 oz. |
1 |
Steak, cooked |
1 small |
7 |
Steak, lean |
1 small |
5 |
Strawberries, fresh or frozen |
1 cup |
1 |
Strudel, any type |
1 piece |
8 |
Sugar, any type |
1 tbsp |
1 |
Sweetbreads, cooked |
1 oz. |
1 |
Sweet potatoes in syrup, canned |
1 cup |
4 |
Swordfish, cooked |
1 steak |
4 |
Syrup, regular, any type |
1 tbsp. |
1 |
Szechuan chicken,frozen |
1 cup |
5 |
T | |
---|
Tabouli |
1/2 cup |
4 |
Taffy |
1 oz. |
3 |
Tahini (sesame paste) |
2 tbsp. |
3 |
Tamarinds |
10 |
1 |
Tangelo |
1 |
1 |
Tangerine |
1 |
1 |
Tapioca |
1 tsp. uncooked |
0 |
Taquitos, frozen |
2 |
3 |
Tartar sauce |
1 tbsp |
2 |
Tart shell |
1 (4" diameter) |
6 |
Tea, decaffeinated or regular, sweetened |
1 cup |
2 |
Tequila |
1 jigger |
2 |
Thai coffee or tea |
1 cup |
6 |
Tirami su |
1 piece |
10 |
Tofu, any type |
1/3 cup |
2 |
Tomato, regular, fresh |
1 cup or 1 medium |
0 |
Tomatoes, cherry |
12 |
0 |
Tomato juice |
1 cup |
0 |
Tomato paste, canned |
1/4 cup |
0 |
Tomato puree, canned |
1/2 cup |
0 |
Tortilla, any type |
2 (4" diameter), 1 (6" diameter), 1/2 (10" diameter) |
2 |
Tripe, cooked |
1 oz. |
1 |
Trout, rainbow, cooked |
1 fillet |
4 |
Tuna, canned in water, drained |
1/2 cup |
3 |
Tuna, cooked |
1 steak |
4 |
Turkey, ground, cooked |
1 patty |
5 |
Turkey, lean, ground, cooked |
1 patty |
4 |
Turnips, cooked |
1 cup |
0 |
V | - |
---|
Veal, regular, cooked |
1 slice, 1 chop, 1/2 cup cubed or shredded |
4 |
Veal, lean, cooked |
1 slice, 1 chop, 1/2 cup cubed or shredded |
3 |
Vegetable juice, mixed |
1 cup |
0 |
Vegetable oil |
1 tsp |
1 |
Vegetables, fried |
1 cup |
6 |
Vegetables, mixed, drained |
1/2 cup |
0 |
Venison, cooked |
1 oz. |
1 |
Vichyssoise |
1 cup |
5 |
Vinegar |
1 tbsp. |
0 |
Vodka |
1 jigger |
2 |
W | |
---|
Waffle, any type |
1 (7" square) |
6 |
Waffle, any type, made from mix/frozen |
1 (4" square) or 1-3/4 oz. |
2 |
Waldorf salad |
1/2 cup |
6 |
Walnuts |
14 halves |
5 |
Water chestnuts |
1 cup |
1 |
Watercress |
1 cup |
0 |
Watermelon |
2" slice or 1 cup |
1 |
Water or mineral water |
1 cup |
0 |
Wax gourd (Chinese winter melon) |
1 cup |
1 |
Wheat germ |
3 tbsp |
1 |
Whiskey |
1 jigger |
2 |
Whiskey sour |
1 |
3 |
Whitefish and pike, large, store-bought |
1 |
2 |
Whiting, cooked |
1 fillet |
4 |
Wiener schnitzel |
4 oz. |
11 |
Wine, dessert, dry |
2 fl. oz. |
1 |
Wine, dessert, sweet |
2 fl. oz. |
2 |
Wine sauce |
1/4 cup |
3 |
Wontons, boiled |
6 |
4 |
Wontons, fried |
6 |
10 |
Y | |
---|
Yams, cooked |
1 large or 1 cup |
3 |
Yams, sweetened, canned in syrup |
1 cup |
3 |
Yeast |
1 cup |
0 |
Yogurt, fat-free, flavored, sweetened with sugar |
1 cup |
3 |
Yogurt, frozen, fat-free, no sugar added |
1 scoop or 1/2 cup |
2 |
Yogurt, frozen, low-fat |
1 scoop or 1/2 cup |
0 |
Yogurt, plain |
1 cup |
4 |
Yogurt drink |
1 cup |
5 |
Z | |
---|
Zabaglione |
1/2 cup |
4 |
Zeppole |
1 (4" diameter) |
5 |
Zucchini, breaded, frozen |
6 |
4 |
Zucchini bread |
1 slice |
5 |
Zuppa di pesce |
2 cups |
12 |
Zwieback |
3 (3/4 oz) |
2 |