| Name | Amount | Points |
| Abalone,cooked | 3 oz. | 2 |
| Adobo sauce,light,store-bought | 1/2 cup | 5 |
| Adobo sauce,store-bought | 1 Tbsp (1/2 oz.) | 2 |
| Alfredo sauce,light,store-bought | 1/2 cup (4 oz.) | 5 |
| Alfredo sauce,store-bought | 1/2 cup (4 oz.) | 10 |
| Almond butter | 1 tsp. | 1 |
| Almonds | 22 nuts (1 oz. shelled) | 4 |
| Ambrosia | 1/2 cup | 2 |
| Anchovies | 6(3/4) or 1 tsp. paste | 1 |
| Angel Food Cake | 1/16 of 10" tube or 2 oz. | 2 |
| Animal crackers | 13(1 oz.) | 3 |
| Antelope,cooked | 1 oz. | 1 |
| Apple Brown Betty | 1 cup | 5 |
| Apple Cider | 1/2 cup (4 fl. oz.) | 1 |
| Apple crisp | 3/4 cup | 8 |
| Apple Juice | 1/2 cup (4 fl. oz.) | 1 |
| Apple,baked | 1 large | 7 |
| Apple,candied | 1 large | 10 |
| Apple,caramel | 1 large | 9 |
| Apple,dried | 1/4 cup(3/4 oz.) | 1 |
| Apple,fresh | 1 large (8 oz.) | 2 |
| Apple,fresh | 1 small (4 oz.) | 1 |
| Apples,crab | 2 oz. or 1/2 cup | 1 |
| Apples, mountain | 3 (2"x 1 7/8") | 1 |
| Applesauce,unsweetened | 1 cup (8 oz.) | 1 |
| Apricots,dried | 6 halves (3/4 oz.) | 1 |
| Apricots,fresh | 3 (4 oz.) | 1 |
| Apricots,unsweetened,canned | 1 cup (9oz.) | 2 |
| Armadillo,cooked | 1 oz. | 1 |
| Arrowroot | 1 tsp. | 0 |
| Arroz con pollo | 3 oz. chicken with 1 1/2 cups rice | 13 |
| Arrowroot | 1 tsp. | 0 |
| Artichokes,cooked | 1 medium | 0 |
| Artichoke,hearts,cooked | 1 cup (6 oz.) | 1 |
| Artichokes,marinated | 1/2 cup | 3 |
| Arugula | 1 cup | 0 |
| Asparagus,cooked | 1 cup (6 oz.) or 12 spears | 0 |
| Avgolemono soup | 1 cup | 3 |
| Avacado | 1/4 (2 oz.) | 2 |
| Baba au rhum | 1 | 8 |
| Baba ganosh | 1/4 cup | 3 |
| Baba ganosh,store-bought | 1/4 cup | 3 |
| Bacon,Canadian-style | 1 slice (1 oz.) | 1 |
| Bacon,cooked,crisp | 3 slices | 3 |
| Bacon,reduced-fat,cooked,crisp | 3 slices | 3 |
| Bacon,turkey,cooked,crisp | 3 slices | 2 |
| Bacon,lettuce, and tomato sandwich | 1 | 12 |
| Bacon bits,imitation | 1 tsp | 0 |
| Bacon fat | 1 tbsp. | 3 |
| Bagel,any type | 1 small or 1/2 large (2 oz.) | 3 |
| Bagel,with cream cheese and lox | 1 large | 12 |
| Bagel chips | 1 oz. | 3 |
| Bagel chips,fat-free | 1 oz. | 2 |
| Bagel pizzas,mini,any type,frozen | 4 (3 oz.) | 4 |
| Baked Alaska | 1 piece (2" wedge) | 5 |
| Baking powder or soda | 1 tsp. | 0 |
| Baklava | 1 piece (2" square) | 5 |
| Bakalava,store-bought | 1 piece (1 1/2 oz.) | 5 |
| Bamboo shoots | 1 cup | 0 |
| Banana | 1 medium (6 oz.) | 2 |
| Banana Bread | 1 slice (5" x 3/4") | 5 |
| Banana Bread,with nuts | 1 slice (5" x 3/4") | 5 |
| Banana chips | 1 oz. | 3 |
| Banana Pudding | 1 cup | 7 |
| Banana Split | 1 serving (3 scoops ice cream,1 banana,3 tbsp. syrup,and 1/2 cup whipped cream) | 19 |
| Bananas Foster | 1 serving (2 scoops ice cream, 1/2 banana and 1/3 cup sauce | 16 |
| Barbeque sauce | 1 tbsp. | 0 |
| Barbeque sauce | 1/4 cup | 1 |
| Barbeque beef sandwich,frozen,microwave | 1 (5 oz.) | 9 |
| Barley | 1 cup cooked or 1/4 cup uncooked | 3 |
| Bass,striped,coooked | 1 fillet (6 oz.) | 4 |
| Bean and bacon soup,canned | 1 cup | 3 |
| Bean and ham soup,canned | 1 cup | 3 |
| Bean and Lentil stew (Dal maharani) | 1 cup | 6 |
| Bean dip,fat-free | 1/2 cup (4 oz.) | 1 |
| Beans,baked | 1/2 cup | 5 |
| Beans,baked,canned | 1/2 cup (4 oz.) | 2 |
| Beans,baked,deli | 1/2 cup ( 4 oz.) | 3 |
| Beans,baked,fast food | 1 serving | 4 |
| Beans,baked,vegetarian,canned | 1/2 cup (4 oz.) | 2 |
| Beans,Black,cooked | 1/2 cup | 2 |
| Beans,Black,uncooked | 1 pound | 31 |
| Beans,Black,refried | 1/2 cup | 1 |
| Beans,Black,refried,canned,low-fat or fat-free | 1/2 cup | 1 |
| Beans,Black,and rice mix (prepared according to package directions) | 1 cup | 4 |
| Beans,Cannellini,cooked | 1/2 cup | 1 |
| Beans,Garbanzo,cooked | 1/2 cup | 2 |
| Beans,Garbanzo,uncooked | 1 pound | 35 |
| Beans,Green,cooked | 1 cup | 0 |
| Beans,Kidney,cooked | 1/2 cup | 1 |
| Beans,Kidney,uncooked | 1 pound | 30 |
| Beans,Lima,cooked | 1/2 cup | 1 |
| Beans,Lima,uncooked | 1 pound | 30 |
| Beans,Navy,cooked | 1/2 cup | 2 |
| Beans,Navy,uncooked | 1 pound | 30 |
| Beans,Pinto,cooked | 1/2 cup | 2 |
| Beans,Pinto,uncooked | 1 pound | 30 |
| Beans,Red,and rice | 1 cup | 5 |
| Beans,Red,and rice mix (prepared according to package directions) | 1 cup | 5 |
| Beans,Refried, | 1/2 cup | 3 |
| Beans,Refried,canned | 1/2 cup | 2 |
| Beans,Refried,fat-free,canned | 1/2 cup | 2 |
| Beans,Refried,with sausage,canned | 1/2 cup | 5 |
| Beans,Wax,cooked | 1 cup | 0 |
| Beans,White,cooked | 1/2 cup | 2 |
| Beans,White,uncooked | 1 pound | 30 |
| Beans and Franks | 1 cup | 11 |
| Bear,black,cooked | 1 oz. | 2 |
| Bearnaise sauce | 1/4 cup | 8 |
| Bearnaise sauce,store-bought | 1/4 cup (2 oz.) | 10 |
| Beaver,cooked | 1 oz. | 1 |
| Bechamel (white) sauce | 1/4 cup | 4 |
| Beef,Ground,regular,cooked | 1 patty (3 oz.) | 6 |
| Beef,Ground,regular,cooked | 1/2 cup (2 oz.) | 4 |
| Beef,Ground,regular,uncooked | 1 pound | 25 |
| Beef,Ground,lean,cooked | 1 patty (3 oz.) | 6 |
| Beef,Ground,lean,cooked | 1/2 cup (2 oz.) | 4 |
| Beef,Ground,lean,cooked(round or loin cuts with all visible fat trimmed) | 1 slice or 1/2 cup cubed or shredded (2 oz.) | 3 |
| Beef,Ground,regular,cooked | 1 patty (3 oz.) | 6 |
| Beef,Ground,lean,uncooked | 1 pound | 22 |
| Beef,Orange-Ginger | 1 cup | 11 |
| Beef,Ground,country-fried,store-bought | 1 patty(4 oz.) | 8 |
| Beef,regular,cooked | 1 slice or 1/2 cup cubed or shredded (2 oz.) | 4 |
| Beef,Roast,open-face sandwich with gravy | 1 | 9 |
| Beef,Tongue,cooked | 1 oz. | 2 |
| Beef,Sweet and sour | 1 cup | 12 |
| Beef,corned,canned | 1 slice (2 oz.) | 3 |
| Beef,dried,store-bought | 7 slices (1 oz.) | 1 |
| Beef,roast,sandwich,fast-food | 1 | 8 |
| Beef,steak,cooked | 1 small (4 oz.) | 7 |
| Beef,steak,lean (round or loin cuts with all visible fat trimmed),cooked | 1 small (4 oz.) | 5 |
| Beefalo,cooked | 1 oz. | 1 |
| Beef Bourguignon | 1 1/2 cups | 18 |
| Beef and Broccoli | 1 cup | 4 |
| Beef,Bourguignon | 1 1/2 cups | 20 |
| Beef and broccoli,frozen | 1 cup (7 oz.) | 5 |
| Beef broth and tomato juice | 1 cup (8 fl. oz.) | 2 |
| Beef goulash | 1 cup | 8 |
| Beef in barbeque sauce,frozen | 1/4 cup (2 oz.) | 3 |
| Beef jerky or stick | 1 oz. | 3 |
| Beef noodle soup mix,single serving | 1 cup prepared | 4 |
| Beef soup,canned | 1 cup | 2 |
| Beef stew | 1 cup | 5 |
| Beef stew,canned | 1 cup | 6 |
| Beef stew,frozen | 1 cup | 3 |
| Beef Stroganoff with noodles | 2 cups (1 cup stroganoff with 1 cup noodles) | 15 |
| Beef vegetable soup,canned | 1 cup | 1 |
| Beef Wellington | 1 slice (3 1/2" x 2 1/2" x 1 1/2") or 5 oz. | 12 |
| Beer,light | 1 can or bottle (12 fl. oz.) | 2 |
| Beer,non-alcoholic | 1 can or bottle (12 fl. oz.) | 1 |
| Beer, regular | 1 can or bottle (12 fl. oz.) | 3 |
| Beets, cooked | 1 cup ((6 oz.) | 0 |
| Beets,pickled | 1/2 cup | 1 |
| Beignet | 1 (2" diameter) | 2 |
| Beignet,from mix (prepared according to pkg. directions) | 1 | 3 |
| Bialy | 1 (3 oz.) | 5 |
| Biscotti | 8 mini,2 small or 1 regular (1 oz.) | 3 |
| Biscotti,chocolate | 8 mini,2 small or 1 regular (1 oz.) | 3 |
| Biscotti,fat-free | 8 mini,2 small or 1 regular (1 oz.) | 2 |
| Biscuit,homemade | 1 small (2" diameter) | 3 |
| Biscuit,cheese | 1 | 5 |
| Biscuit,refrigerated,baked | 1 small (2 1/2" diameter) or 1/2 large | 2 |
| Biscuit with sausage,fast-food | 1 | 12 |
| Bittermelon (balsam-pear pods) | 1 cup,cooked | 0 |
| Bittermelon (balsam-pear pods) | 1 cup,uncooked | 0 |
| Black bean sauce | 1 tsp. | 0 |
| Black bean soup | 1 cup | 4 |
| Black bean soup,canned | 1 cup | 2 |
| Black bean soup in a cup | 1 (2 oz. dry) | 3 |
| Blackberries | 1 cup (5 oz.) | 1 |
| Black Russian | 1 (3 fl. oz.) | 5 |
| Blanquette of veal | 2 cups | 13 |
| Blintz,cheese | 1 | 5 |
| Blintz,cheese,frozen | 1 (2 1/4 oz.) | 2 |
| Blintz,fruit,frozen | 1 (2 1/4 oz.) | 2 |
| Blintz,potato,frozen | 1 (2 1/4 oz.) | 2 |
| Bloody Mary | 1 ( 5 fl. oz.) | 2 |
| Blueberries | 1 cup (5 oz.) | 1 |
| Bluefish,cooked | 1 fillet (6 oz.) | 4 |
| Bologna,beef or pork | 1 slice (1 oz.) | 2 |
| Bologna,turkey | 1 slice (1 oz.) | 1 |
| Bolognese meat sauce | 1/2 cup | 6 |
| Borscht,Beet, | 1 cup with 2 tbsp. sour cream | 4 |
| Borscht,low-calorie,store-bought | 1 cups | 0 |
| Borscht,store-bought | 1 cup | 2 |
| Boston brown bread | 1 slice (3 3/4" x 1/2") or 1 1/2 oz. | 2 |
| Bottle gourd | 1 cup | 0 |
| Boudin, store-bought | 2 oz. | 2 |
| Boullabaisse,any type | 2 cups | 7 |
| Boullion,any type | 1 cup | 0 |
| Boysenberries | 1 cup (5 oz.) | 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 | 1 tbsp. | 0 |
| Bran,Wheat,uncooked | 1/4 cup | 0 |
| Brandy | 1 1/2 fl. oz. | 2 |
| Brandy Alexander | 1 (3 fl. oz.) | 8 |
| Bratwurst | 2 oz. | 5 |
| Brazil nuts | 8 nuts (1 oz. shelled) | 5 |
| Bread,any type (white,wheat,rye,Italian,French,pumpernickel) | 1 slice (1 oz.) | 2 |
| Bread,cocktail(party-style),any type | 2 slices (3/4 oz.) | 1 |
| Bread,high-fiber,(3 grams or more dietary fiber per slice) | 1 slice (1 oz.) | 1 |
| Bread,reduced-calorie,any type | 2 slices (1 1/2 oz.) | 1 |
| Bread,Indian(Navajo)fry | 1 (5" diameter) | 6 |
| Bread crumbs,dried | 3 tbsp (3/4 oz.) | 1 |
| Bread crumbs,dried | 1 cup | 9 |
| Bread crumbs,seasoned | 3 tbsp. | 2 |
| Breadfruit,uncooked | 1 cup (8 oz.) | 4 |
| Breadstick,soft | 1 (1 1/4 oz.) | 2 |
| Breadsticks | 2 long (7 1/2" x 1/2") or 4 short (5" x 1/2") | 1 |
| Brewer's yeast | 1 tsp. | 0 |
| Brioche | 1 (1 oz.) | 3 |
| Broccoli,cooked or uncooked | 1 cup or 4 spears | 0 |
| Broccoli,cheese soup,canned (made with low-fat or skim milk) | 1 cup | 3 |
| Broccoli,cheese soup,canned (made with whole milk) | 1 cup | 4 |
| Broccoli,cheese soup,low-fat,canned(made with low-fat or skim milk) | 1 cup | 2 |
| Broccoli rabe | 1 cup | 0 |
| Broccoli soup,cream of | 1 cup | 5 |
| Broccoli soup,cream of,canned(made with low-fat or skim milk) | 1 cup | 3 |
| Broccoli soup, cream of,canned(made with whole milk) | 1 cup | 4 |
| Broccoli soup,cream of,low-fat,canned(made with low-fat or skim milk) | 1 cup | 3 |
| Broccoli rice casserole | 1 cup | 5 |
| Broccoli stir-fry | 1 cup | 3 |
| Broth,any type | 1 cup | 0 |
| Brownie | 1 (2" square) | 5 |
| Brownie,fat-free,store-bought | 1 ( 1 1/2 oz.) | 2 |
| Brownie,low-fat,store-bought | 1 (1 1/2 oz.) | 3 |
| Brunswick stew | 1 1/2 cups | 5 |
| Bruschetta | 1 slice | 3 |
| Brussel sprouts,cooked or uncooked | 1 cup (5 oz.) | 0 |
| Bubble and squeak | 1 cup | 3 |
| Buffalo, water cooked | 1 oz. | 1 |
| Buffalo wings,cooked | 3 | 9 |
| Buffalo wings,frozen(prepared without fat) | 3 | 4 |
| Bulgur,cooked | 1 cup | 2 |
| Bulgur,uncooked | 1/4 cup | 2 |
| Burrito,bean | 1 large (8" long) | 8 |
| Burrito,bean | 1 small (6" long) | 5 |
| Burrito,bean,fast food | 1 | 6 |
| Burrito,bean and cheese,reduced-fat,store-bought | 1 (5 1/2 oz.) | 5 |
| Burrito,bean and cheese,store-bought | 1 (5 oz.) | 6 |
| Burrito,beef and bean,store-bought | 1 (5 oz.) | 8 |
| Burrito,beef or chicken and cheese,reduced-fat,store-bought | 1 small or 1/2 large (4 oz.) | 4 |
| Burrito,beef,with cheese | 1 large (8" long) | 8 |
| Burrito,beef,with cheese | 1 small (6" long) | 5 |
| Burrito,breakfast(egg,cheese,&bacon,ham or sausage),store-bought | 1 (3 1/2 oz.) | 5 |
| Burrito,chicken,store-bought | 1 (5 oz.) | 6 |
| Burrito,chicken,with cheese | 1 large (8" long) | 7 |
| Burrito,chicken,with cheese | 1 small (6" long) | 5 |
| Butter,regular or whipped | 1 tsp. | 1 |
| Butter,regular | 1 cup | 51 |
| Buttermilk,dry | 1/4 cup powder | 2 |
| Buttermilk,nonfat,1%,1.5%,or 2% | 1 cup (8 fl. oz.) | 2 |
| Buttermilk baking mix | 3 tbsp. | 2 |
| Cabbage(all varieties including bok choy,kai choi,won bok,makina,Chinese,swamp,and mustard),cooked or uncooked | 1 cup | 0 |
| Cabbage,stuffed | 2 rolls (3" x 2 1/2") | 6 |
| Cabbage soup | 1 cup | 2 |
| Caesar salad | 3 cups | 7 |
| Cake,fat-free,store-bought | 1 slice (3 1/2 oz.) | 4 |
| Cake,cupcake,creme-filled,store-bought | 1 | 4 |
| Cake,snack,creme-filled,store-bought | 2(2 1/4 oz.) | 6 |
| Cake,sugar-free,store-bought | 1 slice (2 1/2 oz.) | 5 |
| Cake,with icing | 1/12 of 9" layer cake or 3" square | 12 |
| Cake,with icing,store-bought | 1 slice (3 oz.) | 7 |
| Cake mix,light,without icing | 1/12 of prepared 9" cake | 4 |
| Calamari,fried | 1/2 cup | 11 |
| Calzone | 1 (5 1/4" x 6") or 7 oz. | 12 |
| Candy corn | 1 oz. | 2 |
| Candy,Caramels | 1 oz. | 2 |
| Candy,Chocolate, any type | 1 oz. (2 assorted pieces, 1/2 candy bar, or 2 tbsp. chips) | 4 |
| Candy,Gumdrops | 1 oz. | 2 |
| Cotton Candy | 1 (1 1/2 oz.) | 3 |
| Candy,Hard | 1 oz. | 2 |
| Candy,Jellybeans | 10 (1 oz.) | 2 |
| Candy,Licorice | 1 rope (43" long) | 1 |
| Candy,Licorice | 1 oz. | 2 |
| Candy,Lollipop | 1 (1 oz.) | 2 |
| Candy,mint,chocolate-covered | 1 (2 1/4" diameter) | 3 |
| Candy,sesame | 1 piece (2" x 1") | 2 |
| Candy,taffy | 1 piece (1/2 oz.) | 1 |
| Cannelloni,cheese,with meat sauce | 2 shells with 1/2 cup sauce | 29 |
| Cannelloni,cheese,with tomato sauce | 2 shells with 1/2 cup a of sauce | 14 |
| Cannelloni,with tomato sauce,frozen | 7 oz. | 6 |
| Cannelloni,meat,with cream sauce | 2 shells with 1/2 cup sauce | 17 |
| Cannelloni,meat,with tomato sauce | 2 shells with 1/2 cup sauce | 14 |
| Cannelloni,spinach and cheese,with cream sauce | 2 shells with 1/2 cup sauce | 15 |
| Cannelloni,spinach and cheese,with tomato sauce | 2 shells with 1/2 cup sauce | 12 |
| Cannoli | 1 (3 1/2" long) | 9 |
| Cantaloupe | 1/4 melon (8 oz.) or 1 cup (5 oz.) | 1 |
| Capers | 1 tbsp. | 0 |
| Capon,without bone,with skin,cooked | 1 oz. | 2 |
| Caponata | 1 cup | 2 |
| Caponate(eggplant appetizer),store-bought | 1/4 cup (2 oz.) | 2 |
| Cappuccino,made with fat-free milk | 1 small (8 fl. oz.) | 1 |
| Cappuccino,made with fat-free milk | 1 grande (16 fl. oz.) | 2 |
| Cappuccino,made with fat-free milk | 1 tall (12 fl. oz.) | 2/td> |
| Cappuccino,made with low-fat milk | 1 small (8 fl. oz.) | 2 |
| Cappuccino,made with low-fat milk | 1 grande (16 fl. oz.) | 3 |
| Cappuccino,made with low-fat milk | 1 tall (12 fl. oz.) | 3 |
| Cappuccino,made with whole milk | 1 small (8 fl. oz.) | 2 |
| Cappuccino,made with whole milk | 1 grande (16 fl. oz.) | 4 |
| Cappuccino,made with whole milk | 1 tall (12 fl. oz.) | 3 |
| Cappuccino,ready-made,from machine,any flavor | 1 cup | 2 |
| Cappuccino mix,any flavor | 4 tsp. powder or 1 cup prepared | 2 |
| Caraway seeds | 1 tsp. | 0 |
| Caraway seeds | 1 tbsp. | 0 |
| Carambola (star fruit) | 1 (5 oz.) | 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,cooked | 1 fillet (6 oz.) | 7 |
| Carrot and raisin salad | 1/2 cup | 5 |
| Carrot cake,with cream cheese icing | 1/12 of 9" cake or 3" square | 16 |
| Carrot juice,canned | 1/2 cup (4 fl. oz.) | 1 |
| Carrots,cooked or uncooked | 1 cup | 1 |
| Carrots and parsnips | 1 cup | 4 |
| Casaba melon | 1 cup (6 oz.) | 1 |
| Cashew butter,without salt added | 1 tbsp | 2 |
| Cashews,dry-roasted,without salt added | 14 nuts (1 oz. shelled) | 4 |
| Cassoulet | 1 cup | 11 |
| Catfish,cooked | 1 fillet (6 oz.) | 4 |
| Cauliflower,cooked or uncooked | 1 cup (4 oz.) | 0 |
| Caviar or any type fish roe | 2 tbsp. (1 oz.) | 2 |
| Caviar spread,store-bought | 2 tbsp. (1 oz.) | 3 |
| Celeriac (celery root) | 1 cup | 0 |
| Celery | 1 cup (2 oz.) or 2 stalks | 0 |
| Celery soup,cream of,canned(made with low-fat or skim milk) | 1 cup | 3 |
| Celery soup,cream of,canned(made with whole milk) | 1 cup | 4 |
| Celery soup,cream of, low-fat,canned(made with low-fat or skim milk) | 1 cup | 2 |
| Cellophane noodles | 1 cup cooked or 1 1/2 oz. uncooked | 3 |
| Cereal,Hot,cream of rice | 1 cup | 2 |
| Cereal,Hot,cream of wheat | 1 cup | 2 |
| Cereal,Hot,farina,cooked | 1 cup | 2 |
| Cereal,Hot,farina,uncooked | 1/4 cup | 3 |
| Cereal,Hot,grits | 1 cup | 3 |
| Cereal,Hot,grits,uncooked | 1/4 cup | 3 |
| Cereal,Hot,oatmeal,cooked | 1 cup | 3 |
| Cereal,Hot,oatmeal,flavored,cooked | 1 packet | 3 |
| Cereal,Hot,oatmeal,uncooked | 1 cup | 6 |
| Cereal,Cold,any type (other than those listed below) | 1 cup | 2 |
| Cereal,Cold,Bran Flakes | 3/4 cup | 1 |
| Cereal,Cold,fortified | 1 cup | 2 |
| Cereal,Cold,frosted | 1 cup | 3 |
| Cereal,Cold,granola | 1/2 cup | 4 |
| Cereal,Cold,granola,homemade | 1/2 cup | 6 |
| Cereal,Cold,granola,low-fat | 1/2 cup | 3 |
| Cereal,Cold,nuggets | 1/2 cup | 3 |
| Cereal,Cold,puffed | 1 cup | 1 |
| Cereal,Cold,raisin bran | 3/4 cup | 1 |
| Cereal,Cold,shredded wheat | 1 biscuit | 1 |
| Cereal,Cold,whole-grain | 1 cup | 2 |
| Cereal bar,fat-free | 1 (1 1/2 oz.) | 2 |
| Cereal bar,fruit filled | 1 (1 1/3 oz.) | 3 |
| Ceviche | 1/2 cup | 2 |
| Challah bread | 1 slice (5" x 3" x 3/4") | 2 |
| Chalupa (pork and bean dish) | 1 cup | 6 |
| Champagne | 1 small glass or 1/2 cup (4 fl. oz.) | 2 |
| Chapati | 1 peice (5" diameter) | 2 |
| Cheese,cheddar,soup,canned(made with low-fat or skim milk) | 1 cup | 4 |
| Cheese,cheddar,soup,canned(made with whole milk) | 1 cup | 5 |
| Cheese,cottage,1%,2%, or nonfat | 1/3 cup (2 3/4 oz.) | 1 |
| Cheese,cottage,1% or nonfat,with fruit | 1/3 cup | 2 |
| Cheese,cottage,regular or 4% | 1/3 (2 1/2 oz.) | 2 |
| Cheese,low-fat,hard or semisoft | 1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated or 3/4 oz. | 2 |
| Cheese,Neufchatel | 1 tbsp. (1/2 oz.) | 1 |
| Cheese,nonfat,hard or semisoft | 1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated, or 3/4 oz. | 1 |
| Cheese,pot | 1/3 cup | 1 |
| Cheese,regular,hard or semisoft | 1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated, or 3/4 oz. | 2 |
| Cheese,ricotta,nonfat | 1/3 cup | 1 |
| Cheese,ricotta,part-skim | 1/3 cup | 3 |
| Cheese,ricotta,whole milk | 1/3 cup | 4 |
| Cheese and breadstick snack pack | 1 (1 oz.) | 3 |
| Cheese and pretzel snack pack | 1 (1 oz.) | 3 |
| Cheese ball,store-bought | 2 tbsp. (1 oz.) | 3 |
| Cheeseburger,microwave,frozen | 1 (4 3/4 oz.) | 9 |
| Cheeseburger,witth bacon,microwave,frozen | 1 (5 oz.) | 11 |
| Cheeseburger on bun,double,fast food | 1 | 13 |
| Cheeseburger on bun,double,with bacon,fast food | 1 | 15 |
| Cheeseburger on bun,fast food | 1 large | 15 |
| Cheeseburger on bun,fast-food | 1 small | 8 |
| Cheeseburger on bun,without mayonnaise,lettuce, and tomato | 1 | 10 |
| Cheesecake | 1/16 of 9" cake | 7 |
| Cheesecake,fast food | 1 serving | 7 |
| Cheesecake,with fruit topping | 1/16 of 9" cake | 7 |
| Cheesecake,with fruit topping,fast food | 1 serving | 8 |
| Cheese puffs,hot | 3 (each 1/2 oz.) | 2 |
| Cheese sandwich,grilled,resturant-style | 1 | 13 |
| Cheese sandwich,with bacon,grilled | 1 | 16 |
| Cheese sauce | 1/4 cup | 2 |
| Cheese sauce,store-bought | 1/4 cup (2 1/4 oz.) | 5 |
| Cheese spread,American,process | 2 tbsp. (1 oz.) | 2 |
| Cheese sticks,breaded,frozen (prepared without fat) | 2 (1 oz.) | 3 |
| Cheese straws | 2 (each 2" long) or 2 oz. | 2 |
| Cheese twists | 1 1/2 cups (1 oz.) | 4 |
| Chef's salad, without dressing | 4 cups | 8 |
| Chef's salad, witthout dressing, fast food | 1 | 4 |
| Cherries,chocolate-covered | 2 (1 oz.) | 2 |
| Cherries,dried | 1/4 cup (1 1/2 oz.) | 2 |
| Cherries,fresh | 1 cup (5 1/2 oz.) | 1 |
| Chestnuts | 6 small (2 oz.) | 1 |
| Chicken,blackened | 1 breast (3 oz.) | 8 |
| Chicken,fried,frozen | 3 oz. | 7 |
| Chicken,fried,skinless,frozen | 3 oz. | 5 |
| Chicken,light or dark meat,canned | 1/2 cup | 4 |
| Chicken,light or dark meat,cooked | 1 slice or 1/2 cup cubed or shredded (2 oz.) | 2 |
| Chicken a la king | 3/4 cup | 10 |
| Chicken and dumplings,canned | 1 cup (8 1/2 oz.) | 5 |
| Chicken and dumplings,frozen | 1 cup (8 1/2 oz.) | 7 |
| Chicken and meatball fricassee | 2 cups | 9 |
| Chicken and stars soup,canned | 1 cup | 1 |
| Chicken breast,barbequed,with skin (with bone) | 1 (4 1/2 oz.) | 7 |
| Chicken breast,cooked,without skin (no bone) | 1 (3 oz.) | 3 |
| Chicken breast,cooked,with skin (no bone) | 1 ( 3 oz.) | 5 |
| Chicken breast,cooked,without skin (with bone) | 1 (4 1/2 oz.) | 3 |
| Chicken breast,fried,with skin (with bone) | 1 (4 1/2 oz.) | 11 |
| Chicken breast,fried,with skin,fast food | 1 | 10 |
| Chicken breast,stuffed with long grain and wild rice,frozen | 1 (6 oz.) | 8 |
| Chicken breast,stuffed with vegetables and cheese,frozen | 1 (6 oz.) | 8 |
| Chicken breast fillet, breaded,frozen (prepared without fat) | 3 oz. | 4 |
| Chicken breast fillet,grilled,refrigerated | 1 (3 oz.) | 3 |
| Chicken breast patty,breaded,fat-free,frozen (prepared without fat) | 1 (2 1/2 oz.) | 2 |
| Chicken caccitore | 5 oz. | 13 |
| Chicken cordon bleu | 1 piece (5 1/2 oz.) | 12 |
| Chicken cordon bleu,frozen | 1 piece (6 3/4 oz.) | 10 |
| Chicken creole,without rice | 1 1/2 cups | 9 |
| Chicken drumstick,barbequed,with skin (with bone) | 1 (1 1/2 oz.) | 3 |
| Chicken drumstick,cooked,without skin (no bone) | 1 (1 oz..) | 1 |
| Chicken drumstick,cooked,with skin (no bone) | 1 (1 oz.) | 2 |
| Chicken drumstick,cooked,without skin (with bone) | 1 (1 1/2 oz.) | 1 |
| Chicken drumstick,fried,with skin,fast food | 1 | 4 |
| Chicken drumstick,fried,with skin (with bone) | 1 (1 1/2 oz.) | 4 |
| Chicken in barbeque sauce,frozen | 1/4 cup (2 oz.) | 3 |
| Chicken in the pot,without skin | 2 cups | 9 |
| Chicken Kiev | 1 serving (4" x 8") | 18 |
| Chicken Kiev,frozen | 1 (6 oz.) | 13 |
| Chicken noodle soup | 1 cup | 3 |
| Chicken noodle soup,canned | 1 cup | 2 |
| Chicken noodle soup in a cup | 1 (1 oz. dry) | 2 |
| Chicken noodle soup mix | 1 cup prepared | 2 |
| Chicken noodle soup mix,single serving | 1 cup prepared | 4 |
| Chicken parmigiana | 1 serving (5 1/2 oz.) | 13 |
| Chicken parmigiana patty,frozen | 1 patty with sauce (5 oz.) | 6 |
| Chicken patty,fried,frozen | 1 (2 1/2 oz.) | 4 |
| Chicken pieces (nugget-style),fat-free,frozen | 3 (3 oz.) | 4 |
| Chicken pieces (nugget-style),fried | 6 pieces (2" x 3/4") | 5 |
| Chicken pieces (nugget-style),fried,fast food | 6 pieces | 7 |
| Chicken pieces (nugget-style),frozen | 6 (3 oz.) | 6 |
| Chicken roll luncheon meat | 1 slice (1 oz.) | 1 |
| Chicken salad | 1/2 cup | 6 |
| Chicken salad, Oriental | 2 cups | 7 |
| Chicken salad,store-bought | 1/2 cup (3 1/2 oz.) | 5 |
| Chicken salad sandwich | 1 | 10 |
| Chicken sandwich,fried,fast food | 1 | 12 |
| Chicken sandwich,grilled,fast food | 1 | 9 |
| Chicken sandwich,grilled,frozen | 1 (4 1/2 oz.) | 6 |
| Chicken soup,cream of,canned (made with low-fat or skim milk) | 1 cup | 4 |
| Chicken soup,cream of,canned (made with whole milk) | 1 cup | 5 |
| Chicken soup,cream of,low-fat,canned (made with low-fat or skim milk) | 1 cup | 3 |
| Chicken soup,hot and spicy | 1 cup | 4 |
| Chicken soup,with matzo balls | 1 cup soup with 2 (1 1/2") matzo balls | 3 |
| Chicken soup,without matzo balls | 1 cup | 1 |
| Chicken stew,canned | 1 cup (8 1/2 oz.) | 4 |
| Chicken tetrazzini | 1 1/2 cups | 9 |
| Chicken thigh,barbequed,with skin (with bone) | 1 (3 oz.) | 5 |
| Chicken thigh,cooked,without skin (no bone) | 1 (2 oz.) | 3 |
| Chicken thigh,cooked,with skin (no bone) | 1 (2 oz.) | 4 |
| Chicken thigh,cooked,without skin (with bone) | 1 (3 oz.) | 3 |
| Chicken thigh,cooked,with skin (with bone) | 1 (3 oz.) | 4 |
| Chicken thigh,fried,with skin (with bone) | 1 (3 oz.) | 6 |
| Chicken thigh,fried,with skin,fast food | 1 | 8 |
| Chicken vegetable soup in a cup | 1 (1 oz. dry) | 2 |
| Chicken wing,fried,with skin,fast food | 1 | 5 |
| Chicken with cashews | 1 cup | 11 |
| Chicken with dumplings | 3 oz. chicken with 2 dumplings | 7 |
| Chicken with rice soup,canned | 1 cup | 2 |
| Chicken with wild rice soup,canned | 1 cup | 2 |
| Chickpeas,dry | 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked | 1 |
| Chicory (curly endive) | 1 cup or 6 oz. | 0 |
| Chiffon pie | 1/8 of 9" one-crust pie | 8 |
| Chili,bean, in a cup | 1 (2 oz. dry) | 3 |
| Chili,frozen | 1 cup (8 oz.) | 12 |
| Chili,low-fat,canned | 1 cup (9 oz.) | 4 |
| Chili,turkey,with beans,canned | 1 cup (8 1/2 oz.) | 3 |
| Chili,turkey,without beans,canned | 1 cup (8 1/2 oz.) | 3 |
| Chili,vegetarian,low-fat or fat-free (5 grams or more dietary fiber per cup) | 1 cup | 2 |
| Chili,vegetarian,low-fat or fat-free,canned | 1 cup | 3 |
| Chili con carne,with beans | 1 cup | 7 |
| Chili con carne,without beans | 1 cup | 8 |
| Chili con queso | 1/4 cup | 3 |
| Chili con queso,canned | 1/4 cup (2 oz.) | 2 |
| Chili con queso,frozen | 1/4 cup (2 oz.) | 5 |
| Chili dog on a roll | 1 | 10 |
| Chili mac,canned | 1 cup (8 oz.) | 5 |
| Chili rellenos | 2 | 16 |
| Chili sauce,bottled | 1 tbsp | 0 |
| Chili sauce,green or red | 1/4 cup | 1 |
| Chili with beans,canned | 1 cup (9 oz.) | 8 |
| Chili without beans,canned | 1 cup (8 1/2 oz.) | 11 |
| Chimichanga,beef | 1 (3" x 3 1/2") | 11 |
| Chimichanga,beef or chicken,with beans,frozen | 1 (6 1/2 oz.) | 8 |
| Chimichanga,chicken | 1 (3" x 3 1/2") | 10 |
| Chinese vegetables,with beef or pork | 1 cup | 8 |
| Chinese vegetables,with chicken | 1 cup | 7 |
| Chinese vegetables,with shrimp or tofu | 1 cup | 5 |
| Chitterlings | 1 oz. | 2 |
| Chocolate,any type | 2 assorted pieces, 1/2 candy bar, 2 tbsp. chips or 1 oz. | 3 |
| Chocolate drink | 1 cup (8 fl. oz.) | 3 |
| Chocolate milk, low-fat (2%) | 8 fl. oz. | 4 |
| Chocolate mousse | 1 cup | 11 |
| Chocolate spread | 2 tbsp (1 oz.) | 4 |
| Cholent | 1 1/2 cups | 5 |
| Chorizo | 1 link (5" long) or 3 1/2 oz. | 9 |
| Chow mein,beef,chicken, or pork,canned | 1 cup | 1 |
| Chow mein noodles,homemade or packaged | 1/2 cup | 3 |
| Chow mein,noodles,with beef or pork | 1 cup | 7 |
| Chow mein noodles,with chicken or shrimp | 1 cup | 6 |
| Chutney | 1 tbsp. | 1 |
| Cinnamon bun | 1 (3" diameter) or 2 oz. | 5 |
| Cioppino | 1 1/2 cups | 6 |
| Clams,baked | 6 | 8 |
| Clams,canned | 1/2 cup or 4 oz. | 2 |
| Clams,cooked | 1/2 cup (2 oz.) | 1 |
| Clams,fried | 1 cup | 15 |
| Clams,fried,frozen (prepared without fat) | 3 oz. | 6 |
| Clams,stuffed,frozen (prepared without fat) | 1 (3 oz.) | 3 |
| Clam sauce,red | 1/2 cup | 3 |
| Clam sauce,red,store-bought | 1/2 cup (4 1/2 oz.) | 2 |
| Clam sauce,white | 1/2 cup | 9 |
| Clam sauce,white,store-bought | 1/2 cup (4 1/4 oz.) | 3 |
| Clam-tomato juice | 1 cup (8 fl. oz.) | 1 |
| Club sandwich | 1 | 16 |
| Cobbler,fruit,any type | 1 cup | 7 |
| Cobbler,fruit,frozen | 4 1/2 oz. | 6 |
| Cobb salad (without dressing) | 3 cups | 12 |
| Cocktail sauce | 1/4 cup | 1 |
| Cocoa,hot,instant | 6 fl. oz. | 2 |
| Cocoa,hot,instant,fat-free | 6 fl. oz. | 1 |
| Cocoa,hot,instant,no sugar added | 6 fl. oz. | 1 |
| Cocoa,unsweetened | 1 tsp. | 0 |
| Coconut,cream of | 1/4 cup (2 fl. oz.) | 5 |
| Coconut,shredded | 1 tsp. | 0 |
| Coconut-custard pie | 1/8 of 9" one crust pie | |
| Coconut ginger soup,Thai,canned | 1 cup | 3 |
| Coconut juice or water | 1 can (12 fl. oz.) | 3 |
| Coconut milk | 1/4 cup (2 fl.oz.) | 4 |
| Coconut milk,light | 1/4 cup (2 fl. oz.) | 1 |
| Cod,cooked | 1 fillet (6 oz.) | 4 |
| Coffee,decaffeinated or regular,black,without sugar | 1cup | 0 |
| Coffee cake | 3" square or 1/12 of 9" tube | 6 |
| Coffee cake,fat-free,store-bought | 1 serving (2 oz.) | 3 |
| Coffee cake,store-bought | 1 serving (2 oz.) | 5 |
| Coffee drink,Jamaican,store-bought | 1 cup (8 fl. oz.) | 2 |
| Coffee drink,latte or mocha,with milk | 1 bottle or 1 can (10 fl. oz.) | 4 |
| Coffee mix,flavored,sugar-free (prepared according to package directions) | 1 cup (8 fl. oz.) prepared | 1 |
| Coffee mix,flavored,with sugar (prepared according to package directions) | 1 cup (8 fl. oz.) prepared | 1 |
| Coffee substuitute or cereal beverage powder | 1 tsp. | 0 |
| Cognac | 1 1/2 fl. oz. | 2 |
| Coleslaw | 1/2 cup | 3 |
| Coleslaw,fast food | 1 serving | 5 |
| Coleslaw,store-bought | 1/2 cup (3 1/2 oz.) | 4 |
| Concentrated yeast extract | 1 tsp. | 0 |
| Cookies (any type other than the following listings),homemade or packaged | 2 small (1 oz.) | 3 |
| Cookies,amaretti | 1 (1" diameter) | 2 |
| Cookies,bar | 1 (1" x 4") | 3 |
| Cookies,fig bar | 2 bars (1 oz.) | 2 |
| Cookies,fortune | 1 | 1 |
| Cookies,fruit bar,any type | 2 bars (1 oz.) | 2 |
| Cookies,gingerbread | 1 (2" diameter) | 2 |
| Cookies,gingersnap | 2 (1/2 oz.) | 1 |
| Cookies,reduced-calorie | 2 small (1 oz.) | 2 |
| Cookies,sugar-free,store-bought | 2 small (1 oz.) | 2 |
| Cookies,vanilla wafers | 3 (1/2 oz.) | 2 |
| Cookies,vanilla wafers,reduced-fat | 3 (1/3 oz.) | 1 |
| Coq au vin | 2 cups (7 oz.) | 13 |
| Coquilles St. Jacques | 2 shells | 9 |
| Corn,baby (ears) | 1 cup | 1 |
| Corn,breaded,frozen (prepared without fat) | 6 (3 oz.) | 4 |
| Corn,kernels or cream-style | 1 cup (6 oz.) | 2 |
| Corn bread | 2" square | 2 |
| Corn chips | 10 large or 30 small (1 oz.) | 4 |
| Corn chowder,canned (made with low-fat or skim milk) | 1 cup | 4 |
| Corn chowder,canned (made with whole milk) | 1 cup | 5 |
| Corn chowder soup in a cup | 1 (1 oz. dry) | 3 |
| Corn dog | 1 (2 3/4 oz.) | 5 |
| Cornflake crumbs | 3/4 oz. (5 tbsp.) | 2 |
| Cornish hen,without skin,cooked | 1/2 hen | 4 |
| Cornish hen,with skin,cooked | 1/2 hen | 9 |
| Cornmeat,cooked | 1/4 cup (2 oz.) | 4 |
| Cornmeat,uncooked | 2 tbsp. (1/2 oz.) | 1 |
| Cornmeal mix,self-rising | 2 tbsp. (3/4 oz.) | 1 |
| Corn nuts | 1/2 cup (1 1/2 oz.) | 4 |
| Corn on the cob | 1 small ear (5") or 4 oz. | 1 |
| Cornstarch | 1 tsp. | 1 |
| Couscous,(semolina) | 1 cup cooked (6 oz.) or 2 oz. uncooked | 3 |
| Couscous in a cup | 1 (2 oz. dry) | 4 |
| Crab,deviled | 1/2 cup | 5 |
| Crab,stuffed,frozen | 1 (3 oz.) | 3 |
| Crab cakes | 2 (each 2 1/4 oz. or 3" round) | 7 |
| Crabmeat,artificial | 1/2 cup (3 oz.) | 2 |
| Crabmeat,canned | 1/2 cup or 4 oz. | 2 |
| Crabmeat,cooked | 1/2 cup (2 oz.) | 1 |
| Crab puffs | 6 (1 1/2" rounds) | 7 |
| Crab Rangoon | 1 large (4 1/2") or 5 mini | 4 |
| Crab Rangoon,frozen | 8 (5 1/4 oz.) | 11 |
| Cracker meal | 3 tbsp. | 2 |
| Crackers | 1 oz. | 3 |
| Crackers,cheese squares,mini,regular, or reduced-fat | 1 oz. | 3 |
| Crackers,fat-free | 2 (3/4 oz.) | 1 |
| Crackers,snack,with filling (cheese,wheat,rye,toast, or wafer crackers with cheese,peanut butter, or cream cheese filling) | 6 (1 1/4 oz.) | 5 |
| Cranberries,dried | 1/4 cup (1 1/2 oz.) | 2 |
| Cranberries,fresh | 1 cup (4 oz.) | 1 |
| Cranberry juice cocktail,low-calorie | 1 cup (8 fl. oz.) | 1 |
| Cranberry juice cocktail,regular | 1/2 cup (4 fl. oz.) | 1 |
| Cranberry sauce | 1/4 cup | 2 |
| Crayfish,canned | 1/2 cup or 4 oz. | 2 |
| Crayfish,cooked | 1/2 cup (2 oz.) | 1 |
| Cream,clotted (English double devon cream) | 2 tbsp. | 4 |
| Cream,light (coffee/table cream) | 2 tbsp (1fl. oz.) | 2 |
| Cream,medium | 2 tbsp. (1 fl. oz.) | 2 |
| Cream,whipped,homemade (no sugar added) | 1/4 cup | 3 |
| Cream,whipping,heavy or light | 2 tbsp. (1 fl. oz.) | 3 |
| Cream cheese, light or whipped | 2 tbsp. (1 oz.) | 1 |
| Cream cheese,nonfat | 4 tbsp. (2 oz.) | 1 |
| Cream cheese,regular | 1 tbsp. (1/2 oz.) | 1 |
| Cream cheese,tofu | 2 tbsp. (1 oz.) | 2 |
| Creamer,nondairy | 2 tbsp liquid (1 fl. oz.) | 1 |
| Creamer,nondairy | 1 tbsp. powder | 1 |
| Creamer,nonfat,flavored | 2 tbsp. liquid (1 fl. oz.) | 1 |
| Cream pie,with fruit | 1/8 of 9" one-crust pie | 9 |
| Cream pie,without fruit | 1/8 of 9" one-crust pie | 9 |
| Cream pie,with or without fruit,frozen | 1 slice (4 3/4 oz.) of one-crust pie | 10 |
| Cream puff | 1 (2 oz.) | 9 |
| Creme caramel | 1 cup | 5 |
| Creme fraiche | 2 tbsp. | 3 |
| Creole,chicken,without rice | 1 1/2 cups | 9 |
| Creole,fish,without rice | 1 1/2 cups | 6 |
| Creole,shrimp,store-bought | 1 cup (9 1/2 oz.) | 5 |
| Crepes | 2 (6" diameter) | 5 |
| Crepes,chicken | 2 | 16 |
| Crepes,seafood | 2 | 13 |
| Crepes suzette | 2 | 12 |
| Crispbreads | 3/4 oz. | 1 |
| Croissant,chocolate-filled | 1 (5" long) or 1 3/4 oz. | 6 |
| Croissant,plain | 1 (5" long) or 1 3/4 oz. | 5 |
| Croque Monsieur | 1 | 8 |
| Croquettes,beef | 2 (each 2 1/2 oz.) | 10 |
| Croquettes,chicken | 2 (each 2 1/2 oz.) | 9 |
| Croutons,homemade | 1/2 cup | 4 |
| Croutons,packaged | 1/2 cup (1 oz.) | 3 |
| Croutons,packaged,fat-free | 1/2 cup (1 oz.) | 2 |
| Cruller | 1 small or 1/2 large (1 oz.) | 3 |
| Crumpet | 1 | 2 |
| Cucumber | 1 cup,1 medium, or 4 oz. | 0 |
| Cupcake,with icing,creme-filled,store-bought | 1 (1 1/2 oz.) | 3 |
| Cupcake,with icing,unfilled | 1 (3" diameter) | 5 |
| Currants,dried | 1/4 cup (1 1/2 oz.) | 2 |
| Currants,fresh | 1 cup (4 oz.) | 1 |
| Curry,beef,chicken, or lamb | 1 cup | 9 |
| Custard | 1 cup | 6 |
| Custard pie | 1/8 of 9" one-crust pie | 7 |