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Pad Thai 1 cup 7
Paella 1 cup 7
Pancake,any type,homemade,frozen, or made from mix 1 (4" diameter) 2
Pancake and sausage on a stick 1 (2 oz.) 5
Pancakes,Chinese 3 2
Pancakes,fast food 3, without margarine and syrup 6
Pancakes,mini,frozen,without syrup 6 (2 1/4 oz.) 3
Panettone 1/12 of 9" tube or 1 1/2 oz. 6
Papaya1/2 (8 oz.) or 1 cup (5 oz.) 1
Paprikash 2 cups (1 1/2 cups chicken mixture with 1/2 cup sauce) 9
Paratha 4" triangle 4
Parsnips,cooked or uncooked 1 cup or 6 oz. 1
Passion fruit 3 (3 oz.) 1
Passover sponge cake 1/12 of 9" tube 3
Pasta,any type 1 cup cooked or 1 1/2 oz. uncooked 3
Pasta e fagioli 1 cup 7
Pasta Primavera 2 cups 6
Pasta salad 1/2 cup 3
Pasta salad,store-bought 1/2 cup (3 3/4 oz.) 3
Pasta salad mix,packaged (prepared according to directions) 1/2 cup prepared 4
Pasta shells,stuffed with ricotta cheese,without sauce,frozen 2-3 pieces (5 1/4 oz.) 6
Pasta soup with vegetables,canned 1 cup 2
Pastitsio 1 piece (3 1/4" x 3") 11
Pastrami luncheon meat 1 slice (1 oz.) 3
Pastrami luncheon meat (made from turkey) 1 slice (1 oz.) 2
Pate,fish,store-bought 2 oz. 3
Pate,meat,store-bought 1/4 cup (2 oz.) 5
Peach,fresh 1 (6 oz.) 1
Peaches,unsweetened,canned 1 cup (9 oz.) 2
Peach melba 1 scoop (1/2 cup) ice cream with 2 peach halves and raspberry sauce 8
Peanut brittle 1 oz. 4
Peanut brittle,store-bought 4 pieces (1 oz.) 3
Peanut butter 1 tbsp. 2
Peanut buttter,reduced-fat 1 tbsp. 2
Peanut sauce,Thai,canned 2 tbsp. (1 oz.) 1
Peanuts 40 nuts (1 oz. shelled) 4
Peanuts,chocolate-covered 1 oz. 4
Peanuts,honey,reduced-fat 1/4 cup (3/4 oz.) 2
Pear,fresh 1 (5 oz.) 1
Pear,poached 1 pear with 2 tbsp. whipped cream 4
Pears,unsweetened,canned 1 cup (9 oz.) 2
Peas,dry,black-eyed 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked 1
Peas,dry,split 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked 1
Peas,green,cooked or uncooked 1 cup or 6 oz. 1
Pecan pie 1/8 or 9" one-crust pie 11
Pecan pie,frozen 1 slice (4 1/2 oz.) of one-crust pie 10
Pecans 14 halves (1 oz. shelled) 5
Peking duck 2 oz. duck with 1 piece duck skin and 3 pancakes 11
Pepper,bell 1 cup, 1 medium or 4 oz. 0
Pepper,chili 1 cup, 1 medium or 6 oz. 0
Pepper,jalapeno,canned 1 cup or 6 oz. 0
Pepper,stuffed with beef,in tomato sauce,frozen 1 with sauce (7 oz.) 4
Pepper,stuffed with beef and rice 1 6
Pepperoni 1 oz. 4
Pepper steak 6 oz. 13
Perch,cooked 1 fillet (6 oz.) 4
Persimmon 1 (6 oz.) 2
Persian noodle soup,store-bought 1 cup 3
Persian pomegranate soup,store-bought 1 cup 4
Pesto sauce 2 tbsp. 3
Pesto sauce,store-bought 2 tbsp. (1 oz.) 3
Petite marmite 2 cup 7
Petit fours 2 (each 1 3/4" x 1 1/2" x 1") 3
Pheasant,cooked 1 oz. 1
Phyllo dough,frozen 1 oz. (about 1 1/2 sheets) 2
Pickle,unsweetened 1 cup or 1 medium 0
Pickles,sweet 2 large 1
Pico de gallo 1/2 cup 0
Pie crust,any type 1/8 of 9" one-crust pie 5
Pie crust,any type 1/8 of 9" two-crust pie 7
Pie crust,any type,refrigerated or frozen 1/8 of 9" one-crust pie 2
Pierogies,cabbage 4 (each 3 1/2") 12
Pierogies,cheese 4 (each 3 1/2") 12
Pierogies,meat 4 (each 3 1/2") 12
Pierogies,potato 4 (each 3 1/2") 12
Pierogies,potato and cheese 3 (4 oz.) 4
Pierogies,potato and cheese or onion,low-fat,frozen 3 (4 oz.) 4
Pigeon,cooked 1 oz. 1
Pignolias (pine nuts) 2 tbsp. + 2 tsp. (1 oz.) 5
Pigs feet,pickled 2 oz. 2
Pigs in blankets 2 (1 oz.) 6
Pike,cooked 1 fillet (6 oz.) 4
Pimiento-cheese spread,reduced-fat,store-bought 2 tbsp. (1 oz.) 2
Pimiento-cheese spread,store-bought 2 tbsp. (1 oz.) 3
Pimientos,canned 1 cup,6 whole, or 8 oz. 0
Pina colada 1 (6 fl. oz.) 6
Pina colada mix 1/2 cup (4 fl. oz.) 4
Pineapple,fresh 1/4 (12 oz.) or 1 cup 2
Pineapple chunks,unsweetened,canned 1 cup (7 oz.) 2
Pineapple juice 1/2 cup (4 fl. oz.) 1
Pistachios 40 nuts (1 oz. shelled) 4
Pita,any type 1 small or 1/2 large (1 oz.) 1
Pizza,Canadian-style bacon,frozen 1 slice (5 oz.) 7
Pizza,cheese,fast food,single serving 1 14
Pizza,cheese,frozen 1 slice (5 oz.) 8
Pizza,cheese,frozen,single serving 1 (7 oz.) 13
Pizza,cheese,thin or thick crust 1 slice (1/8 of 12" or 1/12 of 14"-16" pie) 4
Pizza,cheese,thin or thick crust 1 slice (1/8 of 18" pie) 9
Pizza,hamburger,pepperoni,sausage, or supreme,frozen 1 slice (5 oz.) 8
Pizza,pepperoni,sausage, or supreme,frozen,single serving 1 (7 oz.) 14
Pizza,pepperoni,thin or thick crust 1 slice (1/8 of 12" or 1/12 of 14"-16") pie) 5
Pizza,pepperoni,thin or thick crust 1 slice (1/8 of 18" pie) 10
Pizza,vegetable,frozen 1 slice (5 oz.) 6
Pizza, crust dough,refrigerated, frozen, or ready-made 1 oz. 2
Pizza,pieces,frozen (prepared without fat) 6 (3 oz.) 5
Pizza sauce 1/4 cup (2 oz.) 1
Plantain 1 cup (6 oz.) 3
Plums 2 (4 oz.) 1
Plum sauce 2 tbsp. 2
Pocket sandwich,frozen,any type 1 (4 1/2 oz.) 8
Poi 1/3 cup cooked (3 oz.) 1
Polenta 1/4 cup cooked (2 oz.) 4
Polluck,cooked 1 fillet (6 oz.) 4
Pomegranate 1 (12 oz.) 2
Pomelo (pummelo) 1 (16 oz.) 3
Popcorn,buttered,popped 3 cups popcorn (1 oz.) 7
Popcorn,butter-flavored,popped 3 cups (1 oz.) 4
Popcorn,caramel-coated,popped 3 cups (3 1/4 oz.) 8
Popcorn,cheese-flavored,popped 3 cups (1 1/4 oz.) 6
Popcorn,light,butter-flavored,popped 3 cups (1 oz.) 2
Popcorn,light,caramel-coated,popped 3 cups (3 1/4 oz.) 6
Popcorn,light,cheese-flavored,popped 3 cups (1 1/4 oz.) 3
Popcorn,light,microwave-popped 3 cups 1
Popcorn,light,plain,popped 3 cups (3/4 oz.) 2
Popcorn,microwave-popped 3 cups 3
Popcorn,plain,hot-air popped 3 cups 1
Popcorn,plain,oil-popped 3 cups 3
Popcorn,plain,popped,packaged 3 cups (1 oz.) 4
Popcorn cakes,butter-flavored 2 (1/2 oz.) 1
Popcorn cakes,other than butter-flavored 1, 6 mini, or 2 oz. 1
Popovers 2 (3" diameter) or 1 1/2 oz. each 3
Pork,cooked 1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz. 5
Pork,lean (leg and loin cuts with all visible fat trimmed), cooked 1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz. 3
Pork and beans,canned 1 cup (9 oz.) 3
Pork in barbeque sauce,frozen 1/4 cup (2 oz..) 3
Pork rinds 1 oz. 4
Pork with cashews 1 cup 12
Potato,baked,stuffed with bacon and cheese 1 8
Potato,baked,stuffed with bacon and cheese, fast food 1 13
Potato,baked,stuffed with vegetables and cheese 1 5
Potato,baked,stuffed with vegetables and cheese,fast food 1 10
Potato,baked,with sour cream and chives,fast food 1 8
Potato,stuffed with cheese,frozen 1 (5 1/2 oz.) 4
Potato,stuffed with sour cream and chives 1 (5 1/2 oz.) 4
Potato,sweet 1 large (8 oz. cooked or 10 oz. uncooked) or 1cup 3
Potato,white 1 large (8 oz. cooked or 10 oz. uncooked) or 1 cup 3
Potato chips 14 (1 oz.) 4
Potato chips,fat-free (made with Olean) 1 oz. 1
Potato chips,reduced-calorie 14 (1 oz.) 3
Potatoes,hash brown 1 cup 5
Potatoes,hash brown,fast food 1 serving 5
Potatoes,hash brown,frozen (no fat added) 1 cup (3 oz.) 1
Potatoes,hash-brown patty,frozen 1 (3 oz.) 3
Potatoes,home-fried 1 cup 4
Potatoes,mashed 1/2 cup 2
Potatoes,mashed,frozen (prepared according to package directions) 2/3 cup 2
Potatoes,mashed, in a cup 1 (1 1/2 oz. dry) 3
Potatoes,shoestring,canned 1 cup (1 1/2 oz.) 6
Potatoes au gratin 1 cup 12
Potatoes O' Brien,frozen (prepared without fat) 1 cup (4 1/4 oz.) 1
Potato flakes (instant mashed potatoes) 1/3 cup (3/4 oz.) uncooked 1
Potato latkes 2 (3 1/2" diameter) 5
Potato leek soup in a cup 1 (1 oz. dry) 2
Potato mix,flavored 1/2 cup prepared 3
Potato pancake,frozen 1 (2 oz.) 1
Potato pancake mix 3 tbsp. mix (3/4 oz.) 1
Potato puffs (appetizer pastry),frozen 2 (each 1 oz.) 2
Potato salad 1/2 cup 6
Potato salad,store-bought 1/2 cup (4 oz.) 4
Potato skins,frozen 2 (4 oz.) 5
Potato soup,cream of 1 cup 2
Potato soup,cream of,canned (made with low-fat or skim milk) 1 cup 3
Potato soup,cream of,canned (made with whole milk) 1 cup 4
Potato soup,frozen 1 package (7 1/2 oz.) 2
Potato starch or flour 3 tbsp. 2
Potato starch or flour 1 tsp. 0
Potato sticks,shoestring 1/2 cup (3/4 oz.) 3
Potato tots,frozen (prepared without fat) 9 (3 oz.) 4
Pot pie,any type,fast food 1 17
Pot pie,beef,chicken, or turkey,frozen 1 (7 oz.) 10
Pot stickers (filled won tons),pork or vegetable,frozen 1 (1 1/2 oz.) or 2 (each 3/4 oz.) 2
Poultry,ground,cooked 1 patty (3 oz.) 5
Poultry,ground,lean (10% or less fat),cooked 1 pattty (3 oz.) 4
Pound cake 1 slice (5" x 3" x 1") 9
Pound cake,store-bought 1 slice (2 1/2 oz.) 6
Pozole (pork and hominy soup),canned 1 cup 3
Pretzels,hard or Bavarian 1 (3/4 oz.) 2
Pretzels,rods 2 (3/4 oz.) 2
Pretzels,soft 1 (2 1/2 oz.) 3
Pretzels,sticks 45 (3/4 oz.) 2
Pretzels,twists,regular 7 (3/4 oz.) 2
Pretzels,twists,small 15 (3/4 oz.) 2
Prickly pear (cactus pear) 1 (5 oz.) 1
Profiterole 1 small (1 oz.) 2
Prune juice 1/2 cup (4 fl. oz.) 1
Prunes 2 (3/4 oz.) 1
Pudding,any flavor 1 cup 7
Pudding,bread 1 cup 9
Pudding,Indian 1 cup 12
Pudding,plum 1/2 cup with 1 tbsp. sauce 12
Pudding,ready-made 1/2 cup 4
Pudding,ready-made,reduced-calorie 1/2 cup 2
Pudding,reduced-calorie (made with skim,nonfat, or low-fat [1%] milk) 1 cup 2
Pudding,rice 1 cup 7
Pudding,tapioca 1 cup 6
Puff pastry dough,frozen 2 oz. 6
Pumpkin 1 cup 0
Pumpkin leaves 1 cup 0
Pumpkin pie 1/8 of 9" one-crust pie 8
Pumpkin pie,frozen 1 slice (5 oz.) of one-crust pie 6
Puris 1 (4" diameter) 2
Quail,cooked 1 oz. 2
Quenelles 8 (2 1/2" x 1 1/2" x 3/4") or 7 oz. 14
Quesadilla,beef 1 (1/2 of 6" diameter) 7
Quesadilla,cheese 1 (1/2 of 6" diameter) 5
Quesadilla,chicken 1 (1/2 of 6" diameter) 6
Quesadilla,vegetable 1 (1/2 of 6" diameter) 6
Quiche,appetizer,frozen 2 (each 3/4 oz.) 3
Quiche,crab,frozen 1 serving (5 oz.) 11
Quiche,vegetable 1/8 of 9" pie 9
Quiche,vegetable,frozen 1 serving (5 oz.) 9
Quiche Lorraine 1/8 of 9" pie 12
Quiche Lorraine,frozen 1 serving (5 1/2 oz.) 10
Quince 1 (6 oz.) 1
Quinoa 2 tbsp. dry (3/4 oz.) 1
Rabbit,cooked 1 oz. 1
Raccoon,cooked 1 oz. 2
Radish,white (Oriental,Daikon) 1 cup 0
Radishes 1 cup 0
Raisins 1/4 cup (1 1/2 oz.) 2
Raisins,chocolate-covered 1 oz. 2
Raita 1/2 cup 1
Ramen noodle soup mix 3 oz. dry 8
Ramen noodle soup mix,low-fat 3 oz. package prepared 6
Ramen soup in a cup,low-fat 1 (2 oz. dry) 3
Raspberries 1 1/2 cups 1
Ratatouille 1 cup 5
Ravioli,beef,breaded,frozen 6 (4 oz.) 5
Ravioli,beef,in meat sauce,canned 1 cup 5
Ravioli,beef or chicken,without sauce,frozen 1 cup (4 oz.) 4
Ravioli,cheese with tomato sauce 8 pieces or 1 cup with 1/2 cup sauce 16
Ravioli,cheese,breaded,frozen 6 (4 oz.) 7
Ravioli,cheese,without sauce,frozen 1 cup (4 oz.) 6
Ravioli,meat with tomato sauce 8 pieces or 1 cup with 1/2 cup tomato sauce 14
Ravioli,meat,without sauce 8 pieces or 1 cup with 1/2 cup tomato sauce 12
Red beans and rice soup in a cup 1 (2 oz. dry) 3
Red snapper,cooked 1 fillet (6 oz.) 4
Red snapper,Veracruz 1 fillet (6 oz.)with 3/4 cup sauce 11
Relish,any type 1 tsp. 0
Remoulade sauce 1 tbsp. 2
Reuben sandwich 1 17
Rhubarb,cooked,with sugar 1 cup 5
Rhubarb,uncooked,diced 1 cup 0
Rhubarb pie 1/8 oof 9" two-crust pie 11
Ribs,barbequed 4 (each 7" long) 11
Rice,brown 1 cup cooked 4
Rice dirty 1 cup 9
Rice,dirty,mix (prepared without fat) 1 cup prepared 3
Rice,fried,chicken or pork,frozen 1 cup 2
Rice,fried,with beef,chicken,pork, or shrimp 1/2 cup 8
Rice,Spanish 1 cup 5
Rice,Spanish,canned 1 cup (9 oz.) 3
Rice,wild 1 cup cooked 3
Rice,white 1 cup 4
Rice (crisp) and marshmallow treat 1 small (3/4 oz.) 2
Rice cakes,other than plain 1 (1/2 oz.) 1
Rice cakes,plain 2 (3/4 oz.) or 6 mini 1
Rice crackers 8 (1/2 oz.) 1
Rice drink 1 cup (8 fl. oz.) 3
Rice drink,chocolate 1 cup (8 fl. oz.) 4
Rice drink,fat-free 1 cup (8 fl. oz.) 2
Rice mix,flavored,any type 1/2 cup prepared 3
Rice noodles,packaged 1/2 cup prepared 3
Rice pilaf 1 cup 7
Risotto 1/2 cup 4
Roll,any type (e.g.,dinner,hamburger,frankfurter) 1 (2 oz.) 3
Roll,crescent dinner,store-bought 1 (1 oz.) 2
Roll,high-fiber (3 grams or more dietary fiber per roll) 1 (2 oz.) 2
Roll,light (hamburger or frankfurter) 1 (1 1/2 oz.) 2
Roux,store-bought 1 tbsp. 5
Rugalach 1 piece (2 1/2" x 1 1/4"), 1 oz. 3
Rum 1 jigger (1 1/2 fl. oz.) 2
Runza 1 8
Rutabaga 1 cup 0