apple, Fuji

1 fruit 138 g

3,578

apple, Gala

1 fruit 138 g

3,903

apple, Golden Delicious

1 fruit 138 g

3,685

apple, Golden Delicious peeled

1 fruit 128 g

2,829

apple, Granny Smith

1 fruit 138 g

5,381

apple, Red Delicious

1 fruit 138 g

5,900

apple, Red Delicious peeled

1 fruit 128 g

3,758

apricot

3 fruits 105 g

1,408

avocado, Haas

1 fruit 173 g

3,344

banana

1 fruit 118 g

1,037

blackberry

1 cup 144 g

7,701

blueberry, cultivated

1 cup 145 g

9,019

blueberry, wild

1 cup 145 g

13,427

cantaloupe

1 cup cubed 160 g

499

cherry, sweet

1 cup 145 g

4,873

cranberry

1 cup whole 95 g

8,983

grape, green

1 cup 160 g

1,789

grape, red

1 cup 160 g

2,016

grapefruit, red

half 123 g

1,904

honeydew

1 cup diced 170 g

410

kiwifruit

1 fruit 76 g

698

mango

1 cup slices 165 g

1,653

nectarine

1 fruit 136 g

1,019

orange, navel

1 fruit 140 g

2,540

peach, canned in heavy syrup

half 98 g

411

peach, fresh

1 fruit 98 g

1,826

pear, green

1 fruit 166 g

3,172

pear, Red Anjou

1 fruit 166 g

2,943

pineapple

1 cup diced 155 g

1,229

plum, red

1 fruit 66 g

4,118

plum, black

1 fruit 66 g

4,844

raspberry

1 cup 123 g

6,058

strawberry

1 cup 166 g

5,938

tangerine

1 fruit 84 g

1,361

watermelon

1 cup diced 152 g

216

artichoke

1 cup hearts 84 g

7,904

asparagus, raw

1/2 cup 67 g

2,021

asparagus, cooked

1/2 cup 90 g

1,480

bean, lima canned

1/2 cup 124 g

301

bean, snap raw

1/2 cup 55 g

147

bean, snap canned

1/2 cup 68 g

197

bean, black dry cooked

1/2 cup 52 g

4,181

bean, navy dry cooked

1/2 cup 104 g

2,573

bean, pinto dry cooked

1/2 cup 96 g

11,864

bean, red kidney dry cooked

1/2 cup 92 g

13,259

small red

1/2 cup 92 g

13,727

beets

1/2 cup 68 g

1,886

broccoli, raw

1/2 cup 44 g

700

broccoli, cooked

1/2 cup 78 g

982

broccoli raab raw

1/5 bunch 85 g

2,621

broccoli raab, cooked

1/5 bunch 85 g

1,322

cabbage, green raw

1/2 cup 35 g

476

cabbage, red raw

1/2 cup 35 g

788

cabbage, red cooked

1/2 cup 75 g

2,359

carrot, raw

1 medium 61 g

741

carrot, cooked

1 carrot 46 g

171

carrot, baby raw

6 medium 60 g

262

cauliflower, raw

1/2 cup 50 g

324

celery, raw

1/2 cup diced 60 g

344

corn, raw

1/2 cup 77 g

561

corn, frozen

1/2 cup 82 g

428

corn, canned

1/2 cup 105 g

434

cucumber, peeled

1/2 cup slices 52 g

60

cucumber, unpeeled

1/2 cup 60 g

74

eggplant raw

1/2 cup 41 g

1,039

lettuce, butterhead

4 leaves 30 g

427

lettuce, green leaf

4 leaves 40 g

620

lettuce, iceberg

4 leaves 32 g

144

lettuce, red leaf

4 outer leaves 68 g

1,213

lettuce, romaine

4 inner leaves 40 g

396

onion, yellow raw

1/2 cup 80 g

823

onion, yellow cooked

1/2 cup 105 g

1,281

onion, sweet raw

1/2 cup 80 g

492

onion, red raw

1/2 cup 80 g

917

pea, blackeye

1/2 cup 52 g

2,258

pea, green frozen

1/2 cup 80 g

480

pea, green canned

1/2 cup 85 g

326

pepper, green, sweet raw

1 pepper 119 g

664

pepper, green, sweet cooked

1/2 cup chopped 68g

418

pepper, red, sweet raw

1 pepper 119 g

1,072

pepper, red, sweet cooked

1/2 cup chopped 68g

576

pepper, orange sweet raw

1 pepper 186 g

1,830

pepper, yellow raw

1 pepper 186 g

1,905

potato, red raw

1 potato 213 g

2,339

potato, red cooked

1 potato 173 g

2,294

potato, russet raw

1 potato 369 g

4,882

potato, russet cooked

1 potato 299 g

4,649

potato, white raw

1 potato 213 g

2,257

potato, white cooked

1 potato 173 g

1,870

pumpkin, raw

1 cup 1-in. cubes 116 g

560

radish

1 cup sliced 116 g

1,107

spinach, raw

4 leaves 40 g

1,056

sweet potato, raw

1 potato 130 g

1,173

sweet potato, cooked

1 potato 156 g

1,195

tomato, raw

1 tomato 123 g

415

tomato, cooked

1/2 cup 120 g

552

date, Deglet Noor

1/2 cup 89 g

3,467

date, Medjool

1/2 cup 89 g

2,124

fig

1/2 cup 75 g

2,537

prune

1/2 cup 85 g

7,291

raisin

1/2 cup 82 g

2,490

Bread

Healthy Choice whole grain

1 slice 28 g

398

Brownberry Oatnut

1 slice 38 g

501

Brownberry pumpernickel

1 slice 30 g

589

Chicago Bak. Butternut whl grain wheat

1 slice 28 g

589

Breakfast Cereals, ready-to-eat

Total corn flakes

1 1/2 cup 30 g

708

Life

3/4 cup 32 g

485

Kelloggs low fat granola w/raisins

2/3 cup 60 g

1,376

Quaker oat bran

1 1/4 cup 57 g

1,075

Post original shredded wheat

1 cup 49 g

638

Quaker toasted oatmeal squares

1 cup 56 g

1,200

Quaker toasted oatmeal

1 cup 49 g

1,066

Breakfast Cereals, uncooked

Quaker oat bran, hot

1/2 cup 40 g

992

Quaker instant oatmeal

1 packet 28 g

646

Quaker quick oats 1 min.

1/2 cup 40 g

868

Quaker oats old fashioned

1/2 cup 40 g

683

Snacks

Pepperidge Farms oatmeal raisin cookie

1 cookie 31 g

619

Pop Secret buttered popcorn

1 cup 9 g

157

Quaker chewy low-fat granola bar

1 bar 28 g

469

Quaker fruit/oatmeal strawberry bar

1 bar 37 g

726