Food Item Serving Size Calories (kcal) CARBS (g) Fat (g) Protein (g) Fiber (g) Breakfast Items
Breakfast Pizza 1 slice 230 25 10 9 2
French Toast 2 slices 153 27 3 5 1
Pop Tarts Strawberry frosted 2 pastries 410 75 10 4 1
Pop Tarts Blueberry frosted 2 pastries 410 75 10 4 1
CEREAL & OATMEAL (without
milk) Serving Size
Calories (kcal) CARBS (g) Fat (g) Protein (g) Fiber (g)
Honey Nut Cheerios 1 bowl 110 22 2 2 2
Cinnamon Toasters 1 bowl 120 22 4 1 0
Raisin Bran 1 bowl 130 27 1 3 4
Crisp Rice 1 bowl 80 18 0 1 0
Tootie Fruities 1 bowl 90 19 1 1 0
Poultry Serving Size
Calories (kcal) CARBS (g) Fat (g) Protein (g) Fiber (g)
Breaded Chicken Patty 1 patty 388 37 18 19 1
Breaded Chicken, breast 1 breast/wing 364 13 18 35 0
Breaded Chicken 1 leg, 1 back 386 12 23 32 0
Chicken Cordon Bleu
Chicken patty, 1 slice Ham, Mozz
cheese 487 38 22 34 2
Chicken Fajitas 1 fajita 357 35 14 24 2
Chicken Parmesean 1 serving 477 44 21 28 2
Roasted Chicken, no breading 1 breast 110 1 6 11 0
Roasted Chicken, no breading 1 breast / wing 364 13 18 35 0
Roasted Chicken, no breading 1 leg, 1 back 386 12 23 32 0
Roasted Turkey and Gravy
2oz turkey, 2oz
Gravy 102 2 5 12 0
Turkey & Dressing Supreme
2 oz turkey, 1/2c
dressing, 2 oz gravy 258 20 13 15 1
Turkey Roast 2 oz 88 2 4 12 0
Pork Items Serving Size
Calories (kcal) CARBS (g) Fat (g) Protein (g) Fiber (g)
Ham 2 slices (2.4 oz) 80 1 3 13 0
Beef Items Serving Size
Calories (kcal) CARBS (g) Fat (g) Protein (g) Fiber (g) Goulash/Spaghetti/Rotini with Meat
Sauce 1 cup 274 31 8 19 2
Chili 1 cup 304 17 15 27 5
Nacho Grande! 1 portion 335 38 17 7 1
Italian Spaghetti with Meatballs
3 meatballs, 1 cup spaghetti 462 47 20 22 3 Spaghetti Taco 1 cup spaghetti, 1 jumbo taco shell 374 44 13 21 3
Fish/Seafood Serving Size
Calories (kcal) CARBS (g) Fat (g) Protein (g) Fiber (g)
Breaded Fish on a Bun 1 sandwich 410 51 15 21 3
Haddock 1 serving 76 0 0 17 0
Tuna Salad ½ cup 253 4 20 15 0
Sandwiches Serving Size
Calories (kcal) CARBS (g) Fat (g) Protein (g) Fiber (g) Breaded Chicken Patty on Whole
Wheat Bun 1 serving 528 64 20 25 3
Cheeseburger on whole wheat bun 1 serving 394 27 23 24 1
Chicken Cordon Bleu on Whole
Wheat Bun 1 sandwich 627 65 24 40 4
Chicken Parmeasean on Whole
Chicken Patty/American Cheese on
whole wheat bun 1 sandwich 494 39 26 27 2
Garden Veggie Burger on Wheat
Bun 1 sandwich 250 36 6 16 5
Grilled turkey & cheese sandwich 1 sandwich 407 31 21 31 3
Ham and Cheese on a Bagel 1 sandwich 506 63 14 31 2
Ham and Cheese Sub 1 sub 278 31 9 22 1
Ham sandwich on whole wheat
bread 1 sandwich 190 23 4 17 2
Hamburger on whole wheat bun 1 serving 349 22 16 26 2
Hot Ham and Cheese on a English
muffin 1 sandwich 316 26 14 24 1
Hot Ham and Cheese on Whole
Wheat Bread 1 sandwich 399 29 20 30 3
Hot Meatball Sub 1 sub 380 27 21 22 3
Hot Meatball Sub w/Cheese 1 sub 498 29 26 38 5
Hot Turkey Sandwich 1 sandwich 212 24 6 16 2
Italian Dunkers 1 dunker 373 39 16 19 5
Low-fat Hot Dog on Whole Wheat
Bun 1 serving 251 22 12 12 1
Michigan Hot Dog on Whole Wheat
Bun 1 serving 260 31 11 9 1
Olympic Burger on Whole Wheat
Bun 1 scoop 294 21 14 19 1
Open Hot Turkey Sandwich 1 sandwich 157 13 6 14 1
Peanut-butter n Jelly on whole
wheat bread 1 sandwich 473 49 27 18 7
Pizza Burger on a Roll 1 serving 273 26 11 18 2
Shaved Turkey on a Bagel 1 sandwich 379 62 4 22 2
Shaved Turkey on Whole Wheat
Bread 1 sandwich 169 22 3 14 2
Shaved Turkey on Whole Wheat
Shaved Turkey on Whole Wheat
Wrap 1 sandwich 269 33 7 17 2
Shaved Turkey Wrap w/cheese 1 sandwich 322 33 11 20 2
Shaved Turkey Submarine 1 sandwich 204 30 4 16 1
Shaved Turkey Submarine
w/cheese 1 sandwich 257 30 8 19 1
Toasted cheese whole wheat
sandwich 1 sandwich 453 43 23 19 0
Tuna Fish Submarines 1 sandwich 443 32 23 24 1
Tuna Salad Whole Wheat
Sandwich 1 sandwich 401 29 23 21 3
Turkey & Cheese on a Bagel 1 sandwich 485 62 13 28 2
Pizza Items Serving Size
Calories (kcal) CARBS (g) Fat (g) Protein (g) Fiber (g)
Cheese Pizza, Stuffed crust 1 slice 390 45 15 18 2
Pepperoni Pizza, stuffed crust 1 slice 390 45 16 18 2
Vegetable Pizza (Onion) 1 slice 413 50 1 18 3
Vegetable Pizza (Green Peppers) 1 slice 399 47 1 18 3
Vegetable Pizza (Broccoli) 1 slice 415 50 0 21 5
Bread Serving Size
Calories (kcal) CARBS (g) Fat (g) Protein (g) Fiber (g)
10" soft shell tortilla 1 tortilla (65g) 210 33 5 7 2
100% Whole Wheat Dinner Roll 1 roll 100 17 2 4 2
100% Whole Wheat hamburger
Bun 1 bun 140 27 2 6 2
100% Whole Wheat Hot Dog Bun 1 bun 140 25 2 5 2
Coffee Cake Muffin 1 muffin 660 98 26 7 1
English Muffin 1 muffin 130 25 2 5 1
French Bread Stick 1 stick 130 27 1 4 1
Giant Soft Pretzel w/ Cheddar
Cheese Sauce 1 item 430 82 8 13 2
Plain Bagel 1 bagel 320 62 3 12 2
Plain Torpedo Roll 1 roll 170 30 2 5 1
Reduced fat Blueberry Muffin 1 muffin 450 86 10 6 2
Soft pretzel sold a la carte 1 pretzel 170 37 0 6 0
Sub roll ½ roll 145 30 2 6 1
Texas Garlic Toast 1 slice 100 19 1 3 1
Whole Wheat Sub Roll 1 roll 110 22 1 4 2
Whole Wheat Bread Slice 1 slice 55 11 1 2 1
Potatoes Serving Size
Calories (kcal) CARBS (g) Fat (g) Protein (g) Fiber (g)
Baked French Fries ½ cup 66 11 2 1 1
Mashed Potatoes ½ cup 118 16 6 2 2
Mashed Potatoes w/ gravy ½ cup 146 16 9 2 2
Potato Rounds ½ cup 134 18 6 2 2
Potato Wedges ½ cup 47 19 2 2 2
Potatoes, fresh, russet ½ cup 111 24 0 3 3
Roasted Potatoes ½ cup 107 24 0 2 2
Garlic Roasted Potatoes ½ cup 134 30 0 3 3
Sweet Potatoes ½ cup 106 25 0 1 3
Vegetables Serving Size
Calories (kcal) CARBS (g) Fat (g) Protein (g) Fiber (g) Broccoli ½ cup 25 5 0 3 3 Carrots ½ cup 18 4 0 0 1
Carrots w/ dip ½ cup 59 6 3 1 1
Celery Sticks ½ cup 10 3 0 1 1
Celery Sticks w/ dip ½ cup 51 5 3 2 1
Carrots and Celery Sticks w/dip ½ cup 55 6 3 1 0
Cole Slaw ½ cup 170 16 12 1 2
Corn ½ cup 65 16 0 2 2
Cucumbers ½ cup 12 3 0 1 1
Garden Salad w/no dressing 1 cup 40 7 1 2 2
Garden Salad w/Italian Dressing 1 cup 102 9 8 2 2
Garden Salad w/Ranch Dressing 1 cup 81 9 4 3 2
Grape Tomatoes ½ cup 16 3 0 1 1
Green Beans (canned) ½ cup 14 3 0 1 1
Green Peas ½ cup 67 13 0 4 4
Green Peas and Carrots ½ cup 16 3 0 0 0
Green Peppers ½ cup 9 2 0 0 1
Lettuce and tomato 1 leaf, 2 slices 7 2 0 0 1
Macaroni Salad ½ cup 189 19 11 3 1
Mixed Vegetables ½ cup 54 12 0 3 4
Mixed Vegetables w/dip ½ cup 95 14 3 4 4
New England Baked Beans ½ cup 198 46 0 6 6
Onions ½ cup 23 5 0 0 1
Peas ½ cup 62 11 0 4 4
Pinto Beans ½ cup 103 18 1 6 6
Spinach Salad w/ no dressing 1 cup 156 13 12 2 3
Spinach Salad w/ Italian Dressing 1 cup 218 38 8 7 7
Spinach Salad w/ Ranch Dressing 1 cup 197 38 4 8 7
Vegetarian Beans ½ cup 156 36 1 7 7
Veggie Pasta Salad 1 cup 169 23 7 5 5
Fruit Serving Size
Calories (kcal) CARBS (g) Fat (g) Protein (g) Fiber (g)
Apple Sauce, sweetened ½ cup 97 25 0 0 2
Apricots, light syrup ½ cup 80 20 0 2 2
Banana 1 banana 104 27 1 1 3
Blueberries,unsweetened ½ cup 40 9 1 0 2
Cherries, dried ½ cup 224 2 1 3 1
Cherries, unsweetened ½ cup 36 9 0 1 1
Fresh NYS Apple 1 apple 81 21 1 0 4
Fruit Crisp 1 serving 194 30 8 2 2
Fruit Crisp w/ topping 1 serving 207 31 9 2 2
Fruited jello ½ cup 54 14 0 1 1
Grapes ½ cup 52 13 0 0 0
Mandarine Orange Sections ½ cup 72 18 0 1 1
Mixed Fruit Cup, light syrup ½ cup 69 18 0 1 2
Orange 1 orange 69 17 0 0 3
Orange Juice ½ cup 56 13 0 1 0
Peach Cup, light syrup ½ cup 68 18 0 1 2
Pear Cup, light syrup ½ cup 72 19 0 0 2
Pineapple Fruit Cup, light syrup ½ cup 66 17 0 0 1
Raisin Box 1 box (1.33oz) 113 30 0 1 1
Strawberry Cup, Sweetened ½ cup 122 33 0 1 2
Strawberries w/ Whip Cream ½ cup 125 34 1 1 2
Condiments & Dressings Serving Size
Calories (kcal) CARBS (g) Fat (g) Protein (g) Fiber (g)
American cheese 0.5 oz (1 slice) 53 0 4 3 0
BBQ Sauce 1 fl. Oz. 48 13 0 0 0
Beef Gravy 4 oz 28 0 3 0 0
Cheddar Cheese Sauce (1/4c) ¼ cup 70 6 6 1 0
Cheddar cheese, low fat, shredded 2 oz 160 1 10 15 0
Cherry Whipped Cream ½ cup 75 12 3 1 1
Cranberry Sauce ¼ cup 105 27 0 0 1
Cream Cheese 2 oz 190 4 17 4 0
Herb Dressing ⅓ cup 272 19 12 20 2
Italian Dressing 2 tbsp 62 1 7 0 0
Jelly 1 tbsp 51 13 0 0 0
Ketchup 1 packet 6 2 0 0 0
Mozzarella cheese, part skim 2 oz 118 2 5 16 2
Mozzarella cheese string
(elementary school) 1oz 80 0 6 7 0
Non-dairy whipped topping 1 tbsp 13 1 1 0 0
Pancake Syrup 1 tbsp 57 15 0 0 0
Peanut butter 2 tbsp 202 8 16 7 2
Ranch Dressing 2 tbsp 41 2 3 1 0
Sour Cream 2 tbsp 60 2 5 1 0
Spaghetti Sauce ½ cup 60 11 1 2 0
Tartar Sauce 2 tbsp 147 4 15 0 0
Tomato sauce 2 tbsp 16 3 0 1 1
Turkey gravy 4oz 28 0 3 0 0
Other Serving Size
Calories (kcal) CARBS (g) Fat (g) Protein (g) Fiber (g)
Brown Rice ½ cup 108 22 1 3 2
Cheese Ravioli 5 oz 230 37 4 14 4
Cheese n Pepperoni Calzones 4 oz 320 28 16 16 0
Grahams Original 2 crackers 60 10 2 1 0
Holiday sugar cookie 1 cookie 170 19 9 2 0
Spaghetti 1 cup 222 43 1 8 3
Steamed White Rice ½ cup 121 27 0 2 0
Tomato Soup 6 oz 135 30 0 3 2
Tortilla Chips 1 ounce 138 19 6 2 1
Milk/Dairy Serving Size
Calories (kcal) CARBS (g) Fat (g) Protein (g) Fiber (g)
1% White Milk 1 cup 100 11 2 8 0
1% Chocolate Milk 1 cup 160 25 3 8 0
Skim Milk 1 cup 80 11 0 8 0
Milk variety 1 cup 145 22 3 8 1
Byrne Dairy Whole Chocolate Milk 1 bottle 230 31 8 7 0
Byrne Dairy 1% Chocolate Milk 1 bottle 180 32 3 3 0
Byrne Dairy Low-fat Strawberry
Milk 1 bottle 160 28 3 8 0
Byrne Dairy Mocha Cappuccino 1 bottle 170 30 3 7 0
Crowley 1% Lowfat Chocolate Milk 1 pint 360 62 6 18 0
Byrne Dairy Low-fat Yogurt
Cherry 1 container (170g) 160 30 2 6 0
Strawberry 1 container (170g) 160 30 2 6 0
Peach 1 container (170g) 160 30 2 6 0
Raspberry 1 container (170g) 160 30 2 6 0
BEVERAGES Serving Size
Calories (kcal) CARBS (g) Fat (g) Protein (g) Fiber (g)
Aquafina Flavor Splash 1 bottle 0 0 0 0 0
Grape 1 bottle 0 0 0 0 0
Rasberry 1 bottle 0 0 0 0 0
Strawberry Kiwi 1 bottle 0 0 0 0 0
Wild Berry 1 bottle 0 0 0 0 0
SOBE Life Water
Acai Fruit Punch 1 bottle 0 15* 0 0 0
Black and Blue Berry 1 bottle 0 15* 0 0 0
Cherimoya Punch 1 bottle 0 15* 0 0 0
Macintosh Apple Cherry 1 bottle 0 18* 0 0 0
Mango Melon 1 bottle 0 15* 0 0 0
Strawberry Kiwi Lemonade 1 bottle 0 15* 0 0 0
Yumberry Pomegranate 1 bottle 0 15* 0 0 0
Propel
Berry 1 bottle 25 5 0 0 0
Grape 1 bottle 25 5 0 0 0
Kiwi-strawberry 1 bottle 25 5 0 0 0
Lipton Diet Green Tea 1 bottle 0 0 0 0 0
Florida Natural Ruby Red
Grapefruit 1 can 180 46 0 0 0
Gatorade
Fruit Punch 1 bottle 80 21 0 0 0
Lemon Lime 1 bottle 80 21 0 0 0
*Carbohydrate in these beverages is a sugar alcohol which does not contribute calories or affect the blood sugar.
Ice Punch 1 bottle 80 21 0 0 0
Strawberry 1 bottle 80 21 0 0 0
Low Calorie Grape 1 bottle 30 7 0 0 0
Berry 1 bottle 80 21 0 0 0
The Switch
Black Cherry 1 can 120 30 0 0 0
Hardcore Apple 1 can 120 29 0 0 0
Orange Tangerine 1 can 120 30 0 0 0
Fruit Punch 1 can 120 30 0 0 0
Grape 1 can 120 30 0 0 0
Watermelon Strawberry 1 can 120 29 0 0 0
SNACK FOODS Serving Size
Calories (kcal) CARBS (g) Fat (g) Protein (g) Fiber (g) Cookies
Banana cookies 1 cookie 122 19 5 2 1
Chocolate chip cookies 1 cookie 150 20 8 2 1
Cinnamon biscuits 1 biscuit 300 45 11 3 1
Double chocolate chip cookies 1 cookie 134 18 8 1 1
Dough cookie chocolate chip (Baily
& Oak) 1 cookie 130 17 6 1 1
Dough cookie butter sugar (Baily &
Oak) 1 cookie 120 18 5 1 0
Oatmeal cookies 1 cookie 107 17 4 2 1
Peanut butter cookies 1 cookie 165 19 9 3 1
Sugar cookies 1 cookie 160 22 8 2 1
Nabisco Fig Newtons 1 cookie 100 2 0 1 1
SPECIAL K BARS Chocolatey
Drizzle 1 bar 90 17 2 1 1
Rice Crispies Treat 1 treat 200 37 5 1 1
Ritz Bits 1 bag 200 21 12 2 1
Apple Cinamon 1 bar 120 24 3 2 3
Blueberry 1 bar 120 24 3 2 3
Raspberry 1 bar 120 24 3 2 3
Strawberry 1 bar 120 24 3 2 3
Nature Valley
Fruit & Nut 1 bar 140 25 4 3 1
Oats n Honey 2 bars 180 29 6 4 2
Peanut Butter 2 bars 180 30 2 7 5
Chips
Smartfood Popcorn, White Cheddar 1 bag 100 9 6 2 1
Bachman Jax Cheddar Cheese
Corn Puffs 1 bag 100 12 5 1 0
Doritos Nacho Cheese 1 bag 150 17 8 2 1
Snyders' of Hanover
Honey Mustard & Onioin Pretzel
Pieces 1 bag 180 33 4 4 1
Hot Buffalo Wing Potato Chips 1 bag 140 20 6 2 4
Baked Lays
Barbeque 1 bag 140 24 4 2 2
Original 1 bag 130 26 2 2 2
Sour Cream & Onion 1 bag 140 24 4 2 2
Sour Cream & Cheddar Ruffles 1 bag 140 24 4 2 2
Nacho Cheese Doritos 1 bag 170 29 5 3 2
Crunchy Cheese Cheetos 1 bag 200 29 8 3 0
Chex Mix
Tradtional 1 bag 210 35 7 4 2
Cheddar 1 bag 210 35 6 4 2
Sun Chips
Original 1 bag 140 19 6 2 3
French Onion 1 bag 140 18 6 2 2
Garden Salsa 1 bag 140 19 6 2 2
Harvest Cheddar 1 bag 140 19 6 2 2
Combos Snacks
Cheddar Cheese 1 bag 240 34 8 5 1
Cheddar Cheese Cracker 1 bag 240 31 11 3 1
Jalapeno Chedder Tortilla 1 bag 210 26 10 3 1
Nacho Cheese 1 bag 230 34 8 5 1
Pepperoni Pizza 1 bag 240 30 11 4 1
Zesty Salsa 1 bag 210 26 10 3 1
Welch's Fruit Snacks
Strawberry 1 bag 195 47 0 1 0
Mixed Fruit 1 bag 195 47 0 1 0
Kellogg's Fruit Snacks
Strawberry 1 bag 200 48 0 3 0
Cherry 1 bag 200 48 0 3 0
Mixed Berry 1 bag 200 48 0 3 0
General Mills Fruit by the Fruit 1 roll 80 17 1 0 0
General Mills Fruit Roll-ups 1 roll 50 12 1 0 0
Trails Best Meat Sticks
Twin Beef Sticks 2 sticks 120 2 9 7 0
Teriaki 2 sticks 80 2 6 8 0
Quaker Chewy Granola Bars
Chocolate Chip 1 bar 100 17 3 1 1
Peanut Butter Chocolate Chip 1 bar 100 17 3 2 1
ICE CREAM Serving Size Calories (kcal) CARBS (g) Fat (g) Protein (g) Fiber (g) Perry's Ice Cream
Vanilla Sandwich 1 bar 160 29 4 3 1
Chocolate Sandwich 1 bar 160 29 4 3 1
Vanilla Ice Cream Bar 1 bar 160 14 12 2 0
Chocolate Sundae Crunch Bar 1 bar 140 21 6 2 0
Strawberry Sundae Crunch Bar 1 bar 140 21 5 2 0
Peanut Butter Sundae Crunch 1 bar 200 23 11 3 1
Sundae Cone 1 cone 260 29 15 4 1
Chocolate Marshmallow Cone 1 cone 210 30 8 3 1
Nutty Cone 1 cone 220 25 12 3 1
Orange Buddie Bar 1 bar 100 16 3 1 0
Cotton Candy Buddie Bar 1 bar 100 16 3 1 0
Blue Bunny
Cool Daze Birthday Cake 3 oz 70 13 1 2 0
Cool Daze Cotton Candy 3 oz 70 12 1 2 0
Cool Daze Orange Sherbet 3 oz 90 21 1 1 0
Velvet
Vanilla Ice Cream Cup 3 oz 80 13 3 2 0
Chocolate Ice Cream Cup 3 oz 80 13 3 2 0
Strawberry Ice Cream Cup 4 oz 130 16 6 2 0
M&M Cookie Ice Cream Sandwich 1 bar 220 29 10 3 0
Milky Way Ice Cream Bar 1 bar 230 25 14 3 1
Snickers Ice Cream Bar 1 bar 300 30 18 5 1
Twix Ice Cream Bar 1 bar 280 31 16 3 0
