Item.......Serving Size.....Fat (in grams).....Calories

M
Macadamia nuts, raw……………¼ cup…….25.……235
Macaroni and cheese:
Weight Watchers®……………….1 pkg……….7.……310
canned or frozen…………………..1 cup……..11…….276
homemade, with skim milk,
nonfat cheese….…………………...1 cup……...4…….302
homemade, with skim milk,
reduced fat cheddar..……………1 cup…….15.…….397
homemade, with whole milk,
regular cheddar.…………………..1 cup…….28.…….499
made from mix, with whole
milk…………….………………….......1 cup……19..…….402

Macaroni salad with chicken,
without egg:
with nonfat mayo………………....1 cup……..1.……..97
with reduced calorie mayo…….1 cup…….5..……127
with regular mayo..……………...1 cup……11..……176

Macaroni salad with tuna,
without egg:

water-packed tuna, drained
with nonfat mayo..………………..½ cup……..0.…….95
with reduced calorie mayo.……½ cup……..6……138
with regular mayo………....…….½ cup…….15……206

oil-packed tuna, drained
with nonfat mayo..………………..½ cup……..2.….116
with reduced calorie mayo.……½ cup……..8……159
with regular mayo………....…….½ cup…….16……226

oil-packed tuna, not drained
with regular mayo………....…….½ cup…….19……245


Mackerel, canned, drained……..3 oz……….5……118

Malanga, root………....…….......½ cup……..0…….74
Manapua filled with
bean paste....………....…….......1 ea……...4.……243
Manapua filled with pork
loin, trimmed………....…….......1 ea……....6……197
Mango, diced………....………....½ cup……..0.…….54
Mango nectar………....………....¾ cup……..0……100

Margarine:
fat-free (Promise®)………....….1 tsp……..0.………2
diet……..………....………............1 tsp……..2..……17
whipped...…..………....……….....1 tsp……..3..……23
spread……..………....………........1 tsp……..4..……31
regular……..………....………........1 tsp……..4..……34
regular……..………....………........1 Tbsp…12...…102

Marshmallow crème...………....1 Tbsp…..0..…….27
Matzo ball, 2" diam.....………...1 ea….…10..…..162

Meat substitute
(textured vegetable protein):
breakfast strips……....………..1 strip…...2...……25
brown and serve……....……….1 link.…….4...……58
brown and serve……....……….1 patty…..7...……97
Canadian-style bacon.………..1 slice…...2...……40
hot dog………..……....……….....1 each..….8…...108
meat loaf type……………………..3 oz……....5.…..113

Meatball, 2" diam:
with diet lean (10% fat)
ground beef……………………….....1 ea……...2.…….62
with ground turkey………………..1 ea……...3.….…67
with ground pork..………………...1 ea……...4.…….77
with regular (25% fat)
ground beef……………………….....1 ea……...5.…….81

Meat loaf, 4 1/2" x 2 1/2" x 1/2" slice:
with diet lean (10% fat)
ground beef………………………..1 slice.……..7.…….62
with ground turkey…………….1 slice.……10.…..208
with ground pork..……………..1 slice…….10.…..208
with regular (25% fat)
ground beef………………………..1 slice…….15.…..248

Melon, cantaloupe, honeydew, etc
(1 cup pcs = 1/4 of
5" diam).........................…1 cup……..0.……..60

Menudo..........................…1 cup…….11.……348


Milk

skim, nonfat………………………...1 cup……..0.……..86
½%……………………………..........1 cup……..1.……..92
1%………………………………….......1 cup……..3.……102
2%………………………………….......1 cup……..5.……121
whole………………………………......1 cup……..8.……150

Milk, carabao.……………………….1 cup……23.……300

Milk, chocolate:
skim…………………………………......1 cup…….2.……158
low fat (2%)…………………………..1 cup…….5.……179
whole……………………………….......1 cup…….8.……208

Milk, condensed, sweetened,
canned:
nonfat………………………………....2 Tbsp…….0.……110
low fat………………………………....2 Tbsp……2.……120
regular………………………………...2 Tbsp…….3.……130

Milk, evaporated, canned,
undiluted:
skim………………………………….....1 cup……..1.…….99
whole………………………………......1 cup…..19.……339

Milk powder,
dry, instant nonfat....….......1/3 cup……0.…….81

Milkshake or malt (chocolate):
with soft serve……………………….1 cup……..7..…253
with ice cream……………………….1 cup……18……346
vanilla shake
(McDonald’s®)................….16 oz……..5.……329

Millet………………………………......½ cup…….2.……145
Mineral, spring,
or sparkling water.............…1 cup……..0...…….0
Miso……………………………….......1 Tbsp..…1..…...35
Mixed vegetables (broccoli,
cauliflower, carrots)………………½ cup…….0.…….19

Molasses..……………………….......1 Tbsp…..0..……55

Molé sauce, poblano..………....1 cup..….24...…342

Moo Goo Gai Pan
(chicken breast).……………….....1 cup……19.….320
Moong dahl, cooked....………...½ cup…...0...…107
Moong whole, cooked..………...½ cup…...1...…174
Mooth dahl, cooked....………....½ cup.…..1...…165
Moo Shu Pork
with pancake……..………………....1 cup……30.….696

Mousse, chocolate:
with half and
half cream......………...........½ cup……12..……223
with regular whipping
cream..............................½ cup……18..……281

Muffin, English (plain),
3 1/2" diam…......................1 ea..…….1.……134
Muffin, corn, from mix,
2 1/4" diam x 1 1/2"……….....1 ea..…….5.……138
Muffin, from mix (blueberry):
Small……………………………….……1 ea..……..4.……110
Large……………………………….……1 ea..……..6.……167
large, with streusel……………..1 ea...……12.……250

Muffins, purchased:
fat-free apple bran,
McDonald’s®………………………1 ea……....0.……180
banana walnut, bakery,
large……...………………………..…1 ea.……..16..……..9

Muscadines.………………………17 pcs……....0.…….60
Mushrooms, raw……………….½ cup.……...0.……...9
Mustard……………………….……..1 Tbsp……..1.…….12

This message has been edited. Last edited by: DorianGreyed,