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NameAmountPoints
Sachertort1/16 of 9" cake8
Saimin1 cup2
Salad,grilled chicken,without dressing,fast food14
Salad,mixed greens1 cup0
Salad,side,without dressing,fast food1 serving0
Salad dressing,fat-free (except Italian)2 tbsp.1
Salad dressing,fat-free,Italian2 tbsp.0
Salad dressing,reduced-calorie (except Italian)2 tbsp.2
Salad dressing,reduced-calorie,Italian2 tbsp.1
Salad dressing,regular,any type2 tbsp.4
Salad Nicoise,with dressing4 cups13
Salad Nicoise,without dressing4 cups5
Salami,any type1 oz.3
Salmon,canned1/2 cup (4 oz.)4
Salmon,cooked1 fillet or steak (6 oz.)7
Salmon,grilled,frozen3 oz.2
Salmon,smoked1 oz.1
Salmon salad,kippered (with mayonnaise)2 oz.5
Salsa1/2 cup0
Salsa con queso2 tbsp. (1 oz.)2
Salsify (oyster plant)1 cup0
Saltines6 (3/4 oz.)2
Sangria4 fl. oz.2
Sardines,canned,packed in oil5 (2 oz.)3
Sashimi (except salmon or mackerel)4 pieces1
Sashimi,salmon or mackerel4 pieces2
Satay2 skewers with 1/4 cup sauce9
Sauerbraten3 oz. beef with 2 tbsp. gravy6
Sauerkraut1 cup (8 oz.)0
Sausage,beef or pork,cooked1 link or patty or 1 oz.3
Sausage,low-fat, (1 gram fat or less per oz.)2 oz.2
Sausage biscuit,fast food112
Sausage biscuit,frozen1 large or 2 small (3 oz.)7
Sausage in brioche1 slice (2 " thick)15
Sausages,mini6 (2 oz.)5
Scallions (green onions)1 cup or 16 medium (3 oz.)0
Scallops,canned1/2 cup or 4 oz.2
Scallops,cooked1/2 cup (2 oz.)1
Scallops,fried20 (3 1/2 oz.)7
Scallops,fried,frozen (prepared without fat)3 1/4 oz.5
Schmaltz1 tbsp3
Schnapps,any flavor1 fl. oz.2
Schav,canned1 cup0
Scone1 triangle (4" x 4" x 5 1/2") or 2 1/2 oz.5
Scotch1 jigger (1 1/2 fl. oz.)2
Screwdriver1 (6 fl. oz.)4
Seafood salad,store-bought1/2 cup (3 1/2 oz.)6
Seeds,caraway1 tsp.0
Seeds,poppy1 tsp.0
Seeds,pumpkin or sunflower1 tbsp.1
Seeds,sesame1 tsp.0
Seitan2 slices (2 oz.) or 2 tbsp. prepared mix1
Seltzer,plain or flavored,unsweetened1 can or bottle (12 fl. oz.)0
Sesame candy1 piece (2" x 1")2
Sesame noodles1 cup7
Sesame sticks,store-bought1/3 cup (1 oz.)4
Shabu shabu1 serving (4 oz. beef,2 oz. tofu, and 1 1/2 cups vegetables)8
Shallots1 cup or 6 oz.0
Shark,cooked1 steak (6 oz.)4
Sharon fruit3 oz.1
Shells,jumbo,dry3 (1 oz.)2
Shells,stuffed with cheese,no sauce,frozen2 (4 1/2 oz.)6
Shepard's pie1 cup9
Sherbet1 scoop (1/2 cup)3
Sherry,dry or sweet3 fl. oz.2
Shish kabob2 small skewers10
Shortcakes,store-bought2 (each 1 oz.)4
Shrimp,broiled,stuffed6 large14
Shrimp,butterfly,breaded,frozen (prepared without fat)3 1/2 oz.6
Shrimp,canned1/2 cup or 4 oz.2
Shrimp,cooked1/2 cup (2 oz.)1
Shrimp,fried10 medium8
Shrimp,fried,stuffed6 large9
Shrimp,popcorn,breaded,frozen (prepared without fat)1 cup (3 oz.)5
Shrimp Cantonese1 cup9
Shrimp puffs6 (1 1/2" rounds)7
Shrimp salad1/2 cup4
Shrimp salad sandwich19
Shrimp scampi9 medium shrimp (3 oz.)11
Shrimp toast1 piece2
Sinapore sling1 (6 fl. oz.)4
Sloppy joe18
Sloppy joe sauce,store-bought1/4 cup (2 oz.)1
Smelt,cooked1 oz.1
Snack mix,Oriental,low-fat,store bought1/2 cup (1 oz.)2
Snack mix,reduced-fat,store bought1/2 cup (1 oz.)3
Snack mix,store-bought1/2 cup (1 oz.)4
Snacks,corn,potato, or rice (3 grams fat or less per oz.)3/4 oz.2
Snow peas (Chinese pea pods)1 cup (4 oz.)0
Soda,club1 can or bottle (1 1/2 cups or 12 fl. oz.)0
Soft drinks,diet,any flavor1 can or bottle (1 1/2 cups or 12 fl. oz.)0
Soft drinks,sugar-sweetened,any flavor1 can or bottle (1 1/2 cups or 12 fl. oz.)3
Sole,cooked1 fillet (6 oz.)4
Sopaipillas2 (each 4" x 3")2
Sorbet1 scoop (1/2 cup)2
Souffle,cheese1 cup (6 oz.)7
Souffle,fruit1/2 cup4
Soup,high-fiber,canned (7 grams or more dietary fiber per cup)1 cup1
Sour cream,light3 tbsp.1
Sour cream,nonfat1/4 cup1
Sour cream,regular1 tbsp.1
Sour cream,tofu1 oz.1
Soursop (guanabana)1/8 fruit (4 oz.) or 1/3 cup pulp1
Souvalaki1 large skewer10
Souvalaki sandwich17
Soybean nuts1/4 cup (1 oz.)3
Soybeans,dry1/3 cup or 2 oz. cooked or 3/4 oz. uncooked1
Soy beverage drink1 cup (8 fl. oz.)3
Soy beverage drink,reduced-fat1 cup (8 fl. oz.)2
Soy cheese,nonfat1 slice,1 (1") cube,3 tbsp. shredded,2 tbsp.grated or 3/4 oz.1
Soy cheese,regular1 slice, 1 (1") cube,3 tbsp. shredded,2 tbsp. grated or 3/4 oz.2
Soy flour3 tbsp.2
Soy milk1 cup (8 fl. oz.)2
Soy milk,fat-free1 cup (8 fl. oz.)2
Soy sauce1 tbsp.0
Soy yogurt,flavored3/4 cup (6 oz.)3
Soy yogurt,plain3/4 cup (6 oz.)3
Spaetzle1/2 cup4
Spaghetti1 cup cooked or 1 1/2 oz. uncooked3
Spaghetti Bolognese1 cup spaghetti with 1/2 cup sauce9
Spaghetti carbonara1 cup10
Spaghetti in tomato sauce,with cheese,canned1 cup3
Spaghetti in tomato sauce,with meatballs,canned1 cup5
Spaghetti sauce,bottled,any type1/2 cup (4 1/2 oz.)2
Spaghetti sauce,botted,any type,reduced-fat1/2 cup (4 1/2 oz.)1
Spaghetti squash,cooked1 cup (6 oz.)0
Spaghetti with marinara sauce1 cup6
Spaghetti with tomato sauce and meatballs1 cup spaghetti with 1/2 cup sauce12
Spanakpita3" square9
Spanakpita,frozen2 pieces (each 1 oz.)4
Spanish sauce1/2 cup1
Spareribs,Chinese,barbequed3 (each 3 1/2" long)7
Spareribs,pork,barbequed3 (each 3 1/2" long)7
Spinach,cooked or uncooked1 cup0
Spinach,salad,with bacon,mushrooms,and dressing2 cups12
Split pea soup1 cup4
Split pea soup,canned1 cup3
Split pea soup,frozen1 cup2
Split pea soup in a cup1 (2 oz. dry)3
Sponge cake1/12 of 9" tube4
Spoon bread1/2 cup (3 1/2 oz.)5
Sports drink1 cup (8 fl. oz.)1
Spreadable fruit1 1/2 tbsp.1
Spring roll,with beef,chicken,pork, or shrimp1 (4 1/2" long)4
Sprinkles,any type1 tbsp.1
Sprouts,alfalfa1 cup (1 oz.)0
Sprouts,bean1 cup (4 oz.)0
Spumoni1 scoop (1/2 cup)6
Squab1 oz. cooked1
Squash,summer (caserta,chayote [pipinola,pattypan] ,cocozelle,mirleton,scallop [cymling,pattypan] ,vegetable marrow,yellow [crookneck,straightneck] )1 cup or 6 oz. cooked0
Squash,winter(acorn [table queen] ,banana,buttercup,butternut,calabaza,cushaw,Des Moines,dumpling,golden nugget,hubbard,peppercorn)1 cup or 7 oz. cooked1
Squash leaves1 cup0
Squid,cooked3 oz.2
Squirrel,cooked1 oz.1
Steak,blackened6 oz.16
Steak,chicken-fried6 oz. with 1/4 cup cream gravy15
Steak,cooked1 small (4 oz.)7
Steak,lean (round or loin cuts with all visible fat trimmed),cooked1 small (4 oz.)5
Steak,salisbury6 oz.12
Steak au poivre6 oz. steak with 1 tbsp. sauce15
Steak sandwich,frozen1 (2 oz.)5
Steak sauce1 tbsp.0
Stir-fried beef,chicken,or pork,with garlic or black bean sauce1 cup8
Stir-fry kit,chicken,frozen (prepared without fat)1 cup prepared3
Strawberries,fresh or frozen (unsweetened)1 cup1
Strawberry shortcake1/12 of 9" cake or 1 filled individual shortcake7
Strudel,any type1 piece (5 1/2" x 2")8
Stuffing1/2 cup4
Stuffing mix,bread1/2 cup prepared4
Succotash1 cup or 6 oz. cooked2
Sugar,any type1 tbsp.1
Sugar snap peas,cooked1 cup0
Suimono1 cup1
Sukiyaki2 1/2 cups12
Sunomono1/2 cup1
Sushi,maki (vegetables and rice rolled in seaweed)4 pieces1
Sushi,nigiri (slicesd raw fish over rice>4 pieces3
Sushi,nori maki (raw fish and rice rolled in seaweed)4 pieces2
Swedish meatballs6 (1" diameter)8
Swedish meatballs with noodles,frozen1 cup (6 1/2 oz.)7
Sweet and sour beef,chicken, or pork1 cup10
Sweet and sour chicken,frozen1 cup (7 1/2 oz.)6
Sweet and sour mix1/2 cup (4 fl. oz.) mix2
Sweet and sour sauce2 tbsp.1
Sweetbreads,cooked1 oz.1
Sweet potatoes,candied1/2 cup3
Sweet potatoes in syrup,canned1 cup (9 oz.)4
Sweet potato leaves1 cup0
Sweet potato pie1/8 of 9" one-crust pie8
Sweet roll1 (3" diameter) or 2 oz.5
Sweet roll,pecan-swirl,store-bought2 small (each 1 oz.)5
Sweet roll,store-bought1 (2 oz.)5
Sweetsop (sugar apple)1/3 fruit (3 oz.) or 1/3 cup pulp1
Swordfish,cooked1 steak (6 oz.)4
Syrup,low-calorie2 tbsp.1
Syrup,regular,any type1 tbsp.1
Szechuan chicken,frozen1 cup (7 oz.)5
Tabouli1/2 cup4
Tabouli,from mix (prepared according to package directions)1/2 cup prepared2
Taco,beef or chicken15
Taco,hard or soft,fast food14
Taco dinner kit in a box (prepared according to package directions)2 tacos prepared7
Tacos,soft,kit in a box (prepared accoring to package directions)29
Taco salad,without shell and dressing,fast food16
Taco salad,with shell,without dressing,fast food115
Taco salad shells,store-bought2 small or 1 large (1 1/2 oz.)5
Taco sauce1 tbsp.0
Taco shells,store-bought2 (3/4 oz.)2
Taffy1 oz.3
Tahini (sesame paste)2 tbsp.3
Tahini,canned2 tbsp. (1 oz.)5
Tamale,beef,canned2 (4 3/4 oz.)5
Tamale,beef,frozen3 small or 1 large (4 oz.)7
Tamale,chicken,canned2 (6 oz.)3
Tamale,chicken,frozen3 small or 1 large (4 1/2 oz.)6
Tamale,pork,frozen3 small or 1 large (4 1/2 oz.)7
Tamales with sauce2 (4" x 2")10
Tamarinds10 (2 oz.)1
Tamari sauce1 tbsp.0
Tandoori chicken,without skin2 pieces (1 breast and 1 thigh)8
Tangelo1 (7 oz.)1
Tangerine1 (6 oz.)1
Tangerine juice1/2 cup (4 oz.)1
Tapioca1 tsp. uncooked0
Taquitos,frozen2 (each 1 oz.)3
Taro leaves1 cup0
Tartar sauce1 tbsp.2
Tartar sauce,fat-free1/4 cup1
Tarte aux fruits1/8 of 9" tart7
Tarte aux fruits4" fruit10
Tart shell1 (4" diameter)6
Tea,decaffeinated or regular,sweetened1 cup (8 fl. oz.)2
Tea,decaffeinated or regular,unsweetened1 cup (8 fl. oz.)0
Tempeh (fermented soybean cake)1/4 cup (1 oz.)1
Tempura,shrimp4 jumbo shrimp11
Tempura,vegetable1 cup8
Tempura batter mix1/4 cup mix (1 oz.)2
Teppan-yaki1 1/2 cups10
Tequila1 jigger (1 1/2 fl. oz.)2
Teriyaki beef2 slices (4 oz.)7
Teriyaki chicken2 slices (4 oz.)6
Teriyaki fish4 oz.4
Teriyaki sauce1 tbsp.0
Teriyaki sauce1/4 cup1
Textured vegetable protein1/3 cup (3/4 oz. dry)1
Thai coffee or tea1 cup (8 fl. oz.)6
Thai crisp noodles1 cup11
Three-bean salad1/2 cup5
Three bean salad,canned1/2 cup (4 1/2 oz.)1
Tirami su1 piece (2 1/4" square)10
Toaster pastry,low-fat1 (1 3/4 oz.)4
Toaster pastry,regular,plain or with icing1 (1 3/4 oz.)4
Tofu,any type1/3 cup2
Tofu,frozen1/2 cup5
Tofu,low-fat1/3 cup1
Tomato,dried (not packed in oil)4 halves (1/2 oz.)0
Tomato,regular,fresh1 cup or 1 medium (4 oz.)0
Tomato and mozzarella salad1 large tomato with 2 1/4 oz. cheese10
Tomatoes,canned,all varities,packed in their own juice or tomato puree1 cup (8 oz.)0
Tomatoes,cherry12 (4 oz.)0
Tomatoes,plum2 large or 4 small (about 4 oz.)0
Tomatoes,stewed1 cup (9 oz.)0
Tomato juice1 cup (8 fl. oz.)0
Tomato paste,canned1/4 cup (2 oz.)0
Tomato puree,canned1/2 cup (4 oz.)0
Tomato sauce,canned1/2 cup0
Tomato sauce,Italian1/2 cup2
Tomato shells (no pulp)20
Tomato soup1 cup2
Tomato soup,canned (made with low-fat or skim milk)1 cup2
Tomato soup,canned (made with water)1 cup1
Tomato soup,canned (made with whole milk)1 cup3
Tomato soup,cream of1 cup5
Tom Collins1 (6 fl. oz.)3
Tom yum kung1 cup2
Tongue,cooked1 oz.2
Tonkatsu3/4 cup or 3 1/2 oz.12
Topping, fruit1 tbsp.1
Topping,fudge,regular or fat-free1 tbsp.1
Topping,whipped,dairy or nondairy,aerosol or frozen1/4 cup (3/4 oz.)1
Topping,whipped,dairy or nondairy,light or fat-free,aerosol or frozen1/3 cup (3/4 oz.)1
Tortellini,beef,chicken, or pork,without sauce,frozen1 cup (3 3/4 oz.)5
Tortellini,cheese,without sauce10 (2/3 cup)3
Tortellini,cheese,without sauce,frozen1 cup (3 3/4 oz.)6
Tortellini,meat,without sauce10 (2/3 cup)3
Tortellini,mushroom,without sauce,frozen1 cup (3 1/2 oz.)6
Tortellini,sausage,without sauce,frozen1 cup (3 3/4 oz.)7
Tortilla,any type2 (4" diameter),1 (6" diameter), 1/2 (10" diameter) or 1 oz.2
Tortilla chips12 (1 oz.)3
Tortilla chips,baked,reduced-fat or low-fat12 (1 oz.)2
Tortoni1 serving7
Tostada,filled,beef or chicken18
Tostada shells,store-bought2 (3/4 oz.)2
Trail mix,any type,store-bought1/4 cup (1 oz.)3
Trifle1 cup5
Tripe,cooked1oz.1
Trout,rainbow,cooked1 fillet (6 oz.)4
Tuna,canned in oil,drained1/2 cup (4 oz.)5
Tuna,canned in water,drained1/2 cup (4 oz.)3
Tuna,cooked1 steak (6 oz.)4
Tuna,grilled,frozen3 oz.2
Tuna dinner in a box (prepred according to package directions)1 cup prepared7
Tuna-noodle casserole1 cup14
Tuna salad1/2 cup6
Tuna salad,store-bought1/2 cup (3 1/2 oz.)5
Tuna salad sandwich111
Turkey,canned1/2 cup (4 oz.)3
Turkey,ground,cooked1 patty (3 oz.)5
Turkey,lean,ground,cooked1 patty (3 oz.)4
Turkey,light or dark meat (cooked without skin)1 slice or 1/2 cup cubed or shredded (2 oz.)2
Turkey,light or dark meat (cooked with skin)1 slice3
Turkey burger,frozen1 patty (3 oz. cooked)5
Turkey croquette,breaded,frozen1 with gravy (5 oz.)3
Turkey noodle soup,canned1 cup1
Turkey roll1 slice (1 oz.)1
Turkey tetrazzini1 1/2 cups9
Turnips,cooked1 cup (6 oz.)0
Turnover,fruit,any type1 (3" x 1 1/2")4
Turnover,fruit,any type,fast food17
Tyropitas,frozen2 (each 1 oz.)4
Tzimmes,vegetables3/4 cup2
Veal,regular,cooked1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz.4
Veal,lean (round or loin cuts with all visible fat trimmed),cooked1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz.3
Veal cutlet,breaded,fried4 oz.10
Veal marsala4 oz.11
Veal parmigiana,without sauce1 serving (5 1/2 oz.)10
Veal parmigiana,with sauce5 oz. with 1/2 cup tomato sauce 12
Veal piccata2 slices (4 oz.)11
Veal scaloppine2 pieces (each 3" x 5") or 4 1/2 oz.12
Veal with peppers5 oz.11
Vegetable barley soup,frozen1 package (7 1/2 oz.)1
Vegetable beef soup,canned1 cup1
Vegetable juice,mixed1 cup (8 fl. oz.)0
Vegetable oil1 tsp.1
Vegetables,creamed (except creamed corn)1 cup10
Vegetables,fried1 cup6
Vegetables,in sauce,frozen1 cup1
Vegetables,mixed,drained1/2 cup0
Vegetables,packed in oil,drained1 cup3
Vegetables,pot roasted with pan drippings1 cup3
Vegetables,sauteed1 cup6
Vegetable shortening1 tsp.1
Vegetable soup1 cup3
Vegetable soup,canned1 cup2
Vegetable soup mix1 cup prepared1
Vegetarian breakfast links (sausage-type)2 (1 1/2 oz.)2
Vegetarian breakfast patty (sausage-type)1 (1 oz.)1
Vegetarian breakfast strips4 (1 oz.)3
Vegetarian burger1 (2 3/4 oz.)2
Vegetarian burger,black bean1 (3 oz.)2
Vegetarian burger,fat-free1 (2 3/4 oz.)1
Vegetarian burger,fat-free,high-fiber (5 grams or more dietary fiber per burger)1 (2 3/4 oz.)1
Vegetarian "cheese" topping2 tbsp.1
Vegetarian chicken patty,frozen1 (3 oz.)2
Vegetarian chicken pieces (nugget-style),frozen4 (2 3/4 oz.)2
Vegetarian deli slices,frozen3 slices (2 3/4 oz.)1
Vegetarian frankfurter,regular or fat-free1 small or 1/2 large (1 1/2 oz.)1
Vegetarian ground "meat",frozen1/2 cup (2 oz.)1
Vegetarian sausage,frozen1 1/2 oz.2
Vegetarian topping(made with soy)2 tbsp.1
Vegetarian vegetable soup in a cup1 (1 1/2 oz. dry)3
Venison,cooked1 oz.1
Vichyssoise1 cup5
Vienna sausage,beef and pork,canned3 (each 2" long) 1 3/4 oz.4
Vienna sausage,chicken,canned3 (1/2 oz.)3
Vietnamese beef balls(Thit bo vien)6 (1 1/2 oz.)2
Vindaloo,chicken1 cup8
Vindaloo,pork1 cup9
Vinegar1 tbsp.0
Vitello tonnato2 slices veal (4 oz.) with 1/2 cup sauce20
Vodka1 jigger (1 1/2 fl. oz.)2
Vodka gimlet1 (2 1/2 fl. oz.)3