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Macadamia nuts 12 nuts (1 oz. shelled) 5
Macaroni 1 cup cooked or 1 1/2 oz. uncooked 3
Macaroni and cheese 1 cup 7
Macaroni and cheese,frozen 1 cup (7 1/2 oz.) 6
Macaroni and cheese,package mix 1 cup prepared 9
Macaroni and cheese in a cup 1 (2 oz. dry) 5
Macaroni salad 1/2 cup 6
Macaroni salad,store-bought 1/2 cup (3 3/4 oz.) 5
Macaroons 2 2
Mackarel,canned 1/4 cup or 2 oz. 2
Mackarel,cooked 1 fillet (6 oz.) 8
Mahi mahi (dolphin fish),cooked 1 fillet (6 oz.) 4
Mandarin orange,fresh 1 (6 oz.) 1
Mandarin orange,unsweetened,canned 1 cup (8 oz.) 2
Mandlebrot 2 slices (3" x 2" x 1/2") 3
Mango 1 (8 oz.) 2
Manhattan 1 (2 fl. oz.) 3
Manhattan clam chowder 1 cup 5
Manhattan clam chowder,canned 1 cup 2
Manicotti,cheese,without sauce,frozen 2 (5 1/2 oz.) 6
Manicotti,cheese,wtih tomato sauce,frozen 1 package (10 oz.) 8
Manicotti shells,dry 2 (1 oz.) 2
Manicotti with meat sauce 2 shells with 1/2 cup sauce 15
Manicotti with tomato sauce 2 shells with 1/2 cup sauce 11
Maraschino cherry 1 0
Margarine,fat-free 4 tbsp. 1
Margarine,reduced-calorie (stick) 1 1/2 tsp. 1
Margarine,reduced-calorie (tub) 2 tsp. 1
Margarine,regular 1 tsp. 1
Margarine,squeeze 1 tsp. 1
Margarita 1 (4 fl. oz.) 5
Margarita mix 1/2 cup (4 fl. oz.) mix 3
Marinara sauce 1/2 cup 3
Marinara sauce,store-bought 1/2 cup (4 1/2 oz.) 2
Marshmallow creme,store-bought 2 tbsp. (1/2 oz.) 1
Marshmallows 2 medium (1/2 oz.) 1
Martini 1 (2 fl. oz.) 3
Marzipan 1 oz. 3
Matzo,any type 1 board (1 oz.) 2
Matzo ball soup,canned 1 cup 2
Matzo brie 1/4 of 10" round or 1 cup 6
Matzo cake meal 3 tbsp. 2
Matzo cake meal 1 tsp. 0
Matzo farfel 1/4 cup (1/2 oz.) 1
Matzo meal 3 tbsp. 2
Matzo meal 1 tsp. 0
Mayonnaise,fat-free 4 tbsp. 1
Mayonnaise,reduced-calorie 2 tsp. 1
Mayonnaise,regular,commercial and homemade 1 ttsp. 1
Meat,canned 2 oz. 3
Meat,ground,cooked 1 patty (3 oz.) 6
Meat,ground,lean (10% or less fat),cooked 1 patty (3 oz.) 5
Meatballs,without sauce,frozen 6 (3 oz.) 6
Meatballs,with tomato sauce 2 meatballs (each 1 1/2 " diameter) or 3 oz. with 1/2 cup sauce 10
Meat loaf 1 slice (5" x 2 1/2" x 3/4") or 5 1/4 oz. 8
Meat spread,canned 1/4 cup 3
Melba toast,all varieties 6 rounds or 4 slices (3/4 oz.) 1
Melon balls 1 cup (6 oz.) 1
Menudo (beef tripe and hominy stew),canned 1 cup (8 1/2 oz.) 4
Meringue pie,any type 1/8 of 9" pie 9
Meringue pie,any type,frozen 1 slice (5 oz.) 7
Mexican coffee 1 (6 fl. oz. with 2 tbsp. whipped cream) 3
Milk,calcium-fortified (1%) 1 cup (8 fl. oz.) 2
Milk,calcium-fortified,skim 1 cup (8 fl. oz.) 2
Milk,evaporated,skimmed or low-fat 1/2 cup (4 fl. oz.) 2
Milk,evaporated,whole 1/2 cup (4 fl. oz.) 3
Milk,instant nonfat dry 1/3 cup powder 2
Milk,lactose-reduced (1%) 1 cup (8 fl. oz.) 2
Milk,lactose-reduced (2%) 1 cup (8 fl. oz.) 3
Milk,lactose-reduced,nonfat 1 cup (8 fl. oz.) 2
Milk,low-fat (1%) or light 1 cup (8 fl. oz.) 2
Milk,low-fat or reduced-fat (2%) 1 cup (8 fl. oz.) 3
Milk,skim,nonfat, or fat-free 1 cup (8 fl. oz.) 2
Milk,sweetened,condensed 1/3 cup (3 fl. oz.) 7
Milk,whole 1 cup (8 fl. oz.) 4
Milk shake,any flavor,fast food 1 9
Millet 1/3 cup cooked or 3/4 oz. uncooked 1
Mimosa 1 (6 fl. oz.) 2
Mincemeat,store-bought 1/4 cup (2 1/2 oz.) 3
Mincemeat pie,with meat 1/8 of 9" two-crust pie 14
Mincemeat pie,without meat 1/8 of 9" two-crust pie 14
Mince pie,frozen 1 slice (4 1/2 oz.) of two-crust pie 7
Minestrone soup 1 cup 4
Minestrone soup,canned 1 cup 2
Minestrone soup,low-fat,canned 1 cup 2
Minestrone soup in a cup 1 (1 1/2 oz. dry) 2
Mint,chocolate-covered 1 (2 1/2" diameter) 3
Miso (fermented soybean paste) 1 tsp. 0
Miso soup 1 cup 2
Molasses,light or blackstrap 1 tbsp. 1
Mole sauce,brown,store-bought 2 tbsp. (1 oz.) 4
Mole sauce,green,store-bought 2 tbsp. (1 oz.) 4
Moo goo gai pan 1 cup 7
Moose,cooked 1 oz. 1
Moo shoo pork 1/2 cup with 2 pancakes 10
Mornay sauce 1/4 cup 4
Moussaka 1 piece (3" x 4") 12
Mozzarella,breaded,frozen (prepared without fat) 2 pieces (each 1/2 oz.) 3
Mozzarella,fried 2 slices (each 2 3/4" x 1" x 1/2") 10
Muffin,any type (other than bran) 1 large (3" diameter) or 4 oz. 6
Muffin,any type,fast food 1 6
Muffin,any type (other than bran),store-bought 1 large (4 oz.) 10
Muffin,any type (other than bran),store-bought 2 mini (each 1 oz.) 6
Muffin,bran 1 large (3" diameter) or 4 oz. 5
Muffin,bran,store-bought 1 large (4 oz.) 9
Muffin,breakfast (egg and cheese with sausage,ham, or canadian bacon on English muffin),frozen 1 (4 1/2 oz.) 7
Muffin,Englixh,any type 1 (2 oz.) 2
Muffin,fat-free 1 small,1/2 large, or 2 oz. 2
Mulberries 1 cup (4 oz.) 1
Muligatawny soup 1 cup 5
Mushroom-barley soup 1 cup 5
Mushroom gravy and charbroiled beef patty,frozen 1 patty with gravy (5 3/4 oz.) 4
Mushrooms 1 cup 0
Mushrooms,breaded,frozen (prepared without fat) 7 (3 oz.) 3
Mushrooms,dried 1 cup reconstituted, 4 large, or 16 small 0
Mushrooms,marinated 1/2 cup 4
Mushrooms,stuffed 4 3
Mushroom soup,cream of 1 cup 8
Mushroom soup,cream of,canned (made with low-fat or skim milk) 1 cup 3
Mushroom soup,cream of,canned (made with whole milk) 1 cup 4
Mushroom soup,cream of,low-fat,canned (made with low-fat or skim milk) 1 cup 2
Mussels,canned 1/2 cup or 4 oz. 2
Mussels,cooked 1/2 cup (2 oz.) 1
Mussels marinieres 4 mussels with 3 tbsp. sauce 7
Naan 1 piece (7" - 8" diameter) 4
Nachos,beef 4 13
Nachos,cheese 4 8
Nachos,cheese and bean 4 9
Nachos,chicken 4 11
Nachos with cheese sauce 1/2 cup tortilla chips with 1/4 cup cheese sauce 5
Nam Prik 1 tbsp. 1
Nebeyaki udon 2 cups 8
Napoleon 1 (4 1/2" x 2" x 1 1/2") 13
Nectar,any type 1/2 cup (4 fl. oz.) 1
Nectarine 1 (4 oz.) 1
New England clam chowder 1 cup 5
New England clam chowder,canned (made with low-fat or skim milk) 1 cup 3
New England clam chowder,canned (made with whole milk) 1 cup 4
New England clam chowder,low-fat,canned (made with low-fat or skim milk) 1 cup 2
Noodles,cellophane,cooked 1 cup 3
Noodles,egg 1 cup cooked or 1 1/2 oz. uncooked 3
Noodles,Oriental (bean thread) 1 cup prepared 4
Noodles and sauce mix 1/2 cup prepared 3
Nuoc cham 1 tbsp. 0
Nuts,mixed, 1 oz. shelled 4
Nuts,wheat-based 1 oz. shelled 5
Oat milk,any flavor 1 cup (8 fl. oz.) 2
Oil,vegetable 1 tsp. 1
Oil,vegetable 1 cup 58
Okra,breaded,frozen (prepared without fat) 3/4 cup or 18 (3 oz.) 2
Okra,cooked 1 cup 0
Okra,fried 1 cup 8
Old-fashioned 1 (2 fl. oz.) 3
Olives 10 small or 6 large (1 oz.) 1
Olive spread,store-bought 1 tbsp. (1/2 oz.) 2
Omelet,cheese,2-egg 1 8
Omelet,ham and cheese,2-egg 1 9
Omelet,herb or plain,2-egg 1 6
Omelet,vegetable,2-egg 1 7
Onion,blooming,battered and fried 1/4 (16" diameter) 6
Onion rings,fast food 1 medium serving(8-9 onion rings) 10
Onion rings,fried 4 (each 4" diameter) or 3 oz. 6
Onion rings,frozen (prepared without fat) 10 large rings(3-4" diameter) 7
Onions,cooked 1 cup 1
Onions,uncooked 1 cup 0
Onion soup, French, au gratin 1 cup 6
Onion soup mix 1 cup prepared or 1/2 envelope 1
Opossum,cooked 1 oz. 1
Orange 1 (5 oz.) 1
Orange-grapefruit juice 1/2 cup (4 fl. oz.) 1
Orange juice,any type 1/2 cup (4 fl. oz.) 1
Orange roughy,cooked 1 fillet (6 oz.) 4
Orange sections 1 cup (6 oz.) 1
Oriental soup in a cup 1 (1 oz. dry) 2
Oriental soup mix,single-serving 1 cup prepared 7
Osso bucco 6 oz. veal with 1/4 cup sauce 13
Ostrich,cooked 1 oz. 1
Oyster crackers 20 (1/2 oz.) 1
Oysters,canned 1/2 cup or 4 oz. 2
Oysters,cooked 1/2 cup (2 oz.) 1
Oyster sauce 1 tsp. 0
Oysters Rockefeller 4 oysters 5
Oyster Pie 1 slice (1/8 of 9" pie) 9
Oyster po' boy 1 (6") 17
Oyster stew,canned (made with low-fat or skim milk) 1 cup 3
Oyster stew,canned (made with whole milk) 1 cup 4