| 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 |