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

S
Salad dressings:
Clear
water and vinegar,
Sweetened…………………...1 Tbsp...…..0..……8
sweet and sour…………….1 Tbsp...….0...…16
oil and vinegar.…………….1 Tbsp...….0...…69

Creamy (blue, Caesar, French,
Italian, ranch, Russian)
fat-free…………………….....1 Tbsp...….0....…16
low calorie…………………...1 Tbsp..…..2...….43
regular…………………….....1 Tbsp…...5-8..….82

Mayonnaise, imitation
nonfat……………………......1 Tbsp……0...….12
reduced calorie…………...1 Tbsp……5...….48
regular…………………….....1 Tbsp….12.….104

Mayonnaise, real
fat-free (Kraft®)………..1 Tbsp..….0...….12
low calorie………………....1 Tbsp...…5...….49
regular……………………....1 Tbsp….11..……99

Mayonnaise-type
(Miracle Whip®,Weight-
Watchers®)
fat-free..…………………...1 Tbsp.….0....…19
low calorie………………...1 Tbsp…..5...….61
regular……………………...1 Tbsp……7..…..72

Salads:
Caesar,
with dressing…………...1 cup..….17.….205


Chef:
without dressing, extra lean
(5% fat) ham, nonfat
cheese.…………………......1 cup..…..2.…..48
without dressing, regular ham,
regular cheddar………....1 cup...….5.……77
with 1 Tbsp ranch dressing,
regular ham, regular
cheddar.………………........1 cup..….10.….130

Three bean,
oil-based dressing…....½ cup..….11.….231

Tossed,
without dressing……....1 cup...……0.…..14

Wilted lettuce with
bacon dressing………....½ cup...……1.…..27

Salami:
cooked
(cotto, beef)......……….....1 oz...……6.…..74
hard
(dried, Genoa).....………….1 oz..….10.….119

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

Salsa, picante sauce……….1 Tbsp….0..…….4

Salt pork (Armour®)……….2 oz..…34.….320
Salt pork (1 slice = 3" x 1 1/2" x
1/4").………....................1 slice…..12….115

Sambar (lentil soup,
cooked)….....................½ cup…...1…..88
Samosa, fried......………..1 med..……5.….114

Sandwich spread:
chicken
(Underwood®)……….....¼ cup....……8.….120
deviled ham
(Underwood®)...........¼ cup..…..14.….160

Sapodilla
(naseberry)...............1 med..……2.….141

Sardines
(1 med = 3" long)………1 med..……1.…..25
canned in oil,
drained……………………....1 med..……3.…..41
canned in oil, not
drained……………………...3 oz..…….17.….236

Sauerbraten……………..¼ cup..……3.…..22

Sausage:
Blood…………………….......1 oz.…….10.….107
Brown ’n’ Serve links,
turkey
(1 link=0.85 oz).........1 link………3.……46
Brown ’n’ Serve links, beef or
pork
(1 link= 0.5 oz).........1 link………4.……48
Brown ’n’ Serve patty, beef or pork
(1 patty = 1 oz).…....1 patty..…8.…..100

Bratwurst
(1 link = 3 oz).……..…...1 link.…….24.….227
Chinese, 2" long……..….2 pc...……..8.…..90
Chorizos…….……..…......1 oz.……...11.…129
Italian
(1 link = 2.4 oz).…..…..1 link…….17…..220
Kielbasa, 4" link,
(1 link = 2.4 oz)…..…..1 link…….19……209
Knockwurst
(1 link = 2.4 oz)…...….1 link…….19……209
Mettwurst
(1 link = 2.4 oz)…...….1 link…….19……209
New England
(1 slice = 0.8 oz))...….1 slice……37……236
Polish
(1 link = 2.6 oz)…...…..1 link…….21……209
pork patty
(1 sm patty = 1 oz)..….1 oz.………8……100
Portuguese sausage
linguica)................1 oz...……7.…..92
smoked sausage,
beef or pork……….…....1 oz………8..…….92
Souse………..…….….……..1 oz……..4.…...49
summer sausage,
Turkey.……………..….....1 oz……..4..…….56
summer sausage,
beef and pork.…….…...1 oz………8..…….89
turkey sausage..….…..1 oz………3..…….55
Vienna, 2" link
(1 link = 0.6 oz)……….1 link………4.…….45

Scallops (6 lrg or 15 sm=3 oz)
no fat added.…………….3 oz………1..…….98
stir-fried…….…….….……3 oz………3.…..114
breaded/battered,
fried………..…….….……..3 oz…….14.…..301

Scone, medium,
2" diam……..…….………1 ea……….5……131
Scone, 1/8 of
9" diam……..…….………1 pc……..14..…339

Scrapple………..…….….3 oz……….4.…….87
Seltzer water…...…….1 cup…….0..………0

Sesame chicken, with chicken
breast, skin removed.....1 cup…….16.…..298
Sesame seeds....…….…...1 Tbsp…….0..……..0

Sev
(fried noodle, snack).....½ cup……..6.…..107
Sevian
(vermicelli)....…….….....½ cup……..7.…..275
Sheera (sweet cream of rice
with ghee)......…….…....½ cup……..6.…..200

Sherbet…...…….…………..½ cup…….2..…...133

Shortening
(Crisco®)............…….…1 tbsp………4..…….38
Shortening
(Crisco®)............…….…1 Tbsp……13..……113

Shrimp
(17 med=3 oz)
no fat added.....…….…...3 oz………..1..…….84
stir-fried………...…….…....3 oz.……….3..…..103
breaded/battered,
fried………..…….….……....3 oz.………14..…..287

Shrimp Creole,
no rice.....…….…………....1 cup.…….2..…..133

Shrimp, fried, (breaded/battered) (fast food):
Arthur Treacher’s® ……....1 ordr…..24.…..383
Long John Silver’s® ……....6 pcs…..12.…..180

Shrimp gumbo.…………......1 cup…….9..….251
Shrimp jambalaya..……....1 cup.……9..….300

Shrimp salad, without egg:
with nonfat mayo…………..½ cup…….5..…..113
with reduced
calorie mayo..….…………..½ cup……11..…..161
with regular mayo.……….½ cup……20..…..236

Shrimp scampi………….....1 cup……..9...….193

Sloppy Joe mixture:
with diet lean (10% fat)
ground beef………….........1 cup……13..…..350
with regular (25% fat)
ground beef………….........1 cup……31..…..486

Snow peas (pea pods):
no fat added…………..........½ cup…….0...……34
stir-fried………………...........½ cup…….3...……69

Sofrito sauce
(with ham)………………........1 Tbsp…….3...……37

Soft drink, all flavors
(12 fl oz = 1 can)…….......1 can……..0.….152

Sopa de fideo
(carne).....…….………….....1 cup……..6..…...104
Sopaipillas,
fried.......…….…………......1 oz..….…11..…..250


Sorbet……..…………..........½ cup…..31..….486
Soufflé, cheese……….......1 cup……18..….226

Soup
Soup, bean:
bean with bacon,
ham, or pork………..........1 cup…….6..….172
black bean
without meat………..........1 cup…….6..….168
split pea or lentil
with ham……………...........1 cup…….6..….172
vegetarian bean............1 cup…….7..….320

Soup, canned, broth-based:
chicken noodle, chicken with
rice, minestrone, or
vegetable beef……..........1 cup…….3..……83
Manhattan
clam chowder……..........1 cup…….2...……77

Soup, canned, chunky:
beef, chicken, or turkey
with vegetables..….......1 cup…….5..…..170
minestrone
or vegetarian..…….......1 cup……..4..…..122

Soup, cheese:
with skim milk……........1 cup……11..…..198
with whole milk..….......1 cup……15..…..230

Soup, corn chowder
with skim milk…….........1 cup…..11..…..234
with whole milk..…........1 cup……15..….269

Soup, cream-based:
with skim milk
Tomato……………............1 cup…….2..…..128
New England clam chowder
or potato.…………..........1 cup…….3..…..131
Asparagus………...........1 cup……..4.…...129
Broccoli……………..........1 cup……..4..…..129
Corn……………….............1 cup…….5..…..150
Celery……………............1 cup……..6..…..133
Chicken..…………...........1 cup…….8..…..159
Mushroom..………........1 cup…...10..…..172

with whole milk
Broccoli,
Potato, or Tomato........1 cup…..82..….162
Corn or New England
Clam chowder……..........1 cup……7..…..170
Asparagus……….............1 cup…….8.…..162
Celery……………..............1 cup……10..….165
Chicken..…………............1 cup……11..….192
Mushroom..………..........1 cup……14..….204

Soup, cream, undiluted
(10 3/4 oz can):
Chicken..…………............1 cup……18...….284
Mushroom..………...........1 cup……23...….314

Soup, egg drop...….........1 cup…….5..……89
Soup,
hot and sour………...........1 cup…….6..….124
Soup, oxtail.………...........1 cup……16...…225
Soup, tortilla…...............1 cup……11..….250
Soup, wonton.……..........1 cup……..6..….235

Sour cream:
Nonfat..……………............1 Tbsp……0....….10
iow fat.………………...........1 Tbsp…..1....….20
regular………………...........1 Tbsp……3....….28

Sour
sop pulp.…………...........½ cup……..0....…..75
Sous meat…………..........1 oz..……..4....…..51

Soybeans,
no fat added…………......½ cup……..8...….156
Soy sauce…………..........1 Tbsp.……0.....….10

Spaghetti sauce, commercial
(without meat)..……....1 cup…….10.....…168
Spaghetti sauce, homemade:
without meat,
no fat added....……........1 cup……..1.....…..74
with diet lean (10% fat)
ground beef,
no fat added....…….......1 cup……..8....….219
ground beef,
fat added....……….........1 cup…….44....….527

Spam®....………….........1 oz………..9....…...95
Spam® musubi...…......1 oz………..9....….220

Spanokopita, Zelnik, Boureg
3" x 2".....…………….......1 pc……..23....….307

Spinach, raw……….......½ cup……..0...….…..2
Spinach:
no fat added………........½ cup……..0....……27
stir-fried…………….........½ cup……..2.……...47
Creamed..………….........½ cup……..9..…..155
Spinach soufflé…….......1 cup……18..…..198

Sport drink
(Gatorade®, etc)…….....8 oz……..0....……60

Sprouts, alfalfa or bean,
Raw……...…………..........½ cup…….0...……..5

Squash:
no fat added
crooked neck, spaghetti or
summer (green or yellow)
banana.…….…………......½ cup……...1....……24
butternut…….………….....½ cup……...0...……22
acorn……...…………........½ cup……...0...……48
buttercup…….………….....½ cup…....0...……69
hubbard…….………….......½ cup……..1...……59
breaded/battered, fried,
summer………………........½ cup.…….9...….172
Squash casserole with cheese and
cracker crumbs…….......½ cup……20...….269

Squid (calamari):
no fat added....……........3 oz……...1..….103
breaded/battered,
fried…………..……............3 oz…….14.…...306

Squirrel...……...............3 oz……..4..…..147


Steaks, beef:
round, sirloin,
trimmed……..……….........3 oz……...4..….153
flank, porterhouse,
T-bone, tenderloin,
trimmed……..……….........3 oz……....8.…..176
round,
untrimmed.....……….......3 oz……....8.…..176
flank, sirloin,
untrimmed.....……….......3 oz…....13.……211
porterhouse,
T-bone, tenderloin,
untrimmed.....……….......3 oz…....17..….244

Steak sandwich……........1 ea…....11..….336
Steak sauce.....……........1 Tbsp....0..…...10

Steam corn/hominy….....1 cup.....1..…..115

Stew meat:
trimmed……..………..........3 oz…...13..…..211
untrimmed.....………........3 oz…...22..…..286
Stir-fried vegetable combinations
(no meat)......………........1 cup…...6..…..120

Strawberries, fresh.......½ cup……0...…..23

Strudel, apple,
2 ¼" sq..……………..........1 pc……..3..….117
Strudel, cheese,
2 ¼" sq..……………..........1 pc……..6.…..178

Suab, flesh..……………......3 oz……10..….180

Submarine sandwich, cheese,
5" long……………………......1 ea.…...27.….500
Submarine sandwich, cold cut,
w/dressing,
6" long……………………......1 ea…....22.….425

Succotash………….…….....½ cup.…….0.……76

Sugar.....…………………....1 tbsp…....0.……16
Sugar.....…………………....1 Tbsp......0.……48

Sukiyaki, beef.......……..1 cup…....8.….177
Sunflower seeds,
hulled, roasted.…………...1 Tbsp…..4..……46

Sushi:
w/o fish or vegetables..1 cup…...0..….197
w/ fish & vegetables….1 cup…...1.....243
w/ vegetables......……….1 cup…...0..…..250
w/ vegetables
in seaweed…......………...1 cup…...0..…..195

Sweet breads, beef
no fat added.....………...3 oz…...21..…..271
breaded/battered,
& fried.....……………….....3 oz…...34..…..474

Sweets, Indian:
milk-based (panda, burfi),
1" diam/square...………..1 ea…....4..…...83
other sweets (gulabjamun,
mansoor pale, mohanthal,
magus),
1 1/2" diam.....……….....1 ea…....4..…..105

Sweet potatoes…..……...½ cup....0..…..131
Sweet potatoes,
candied…………..…….......½ cup…..4..…..176

Sweet rolls, cinnamon, frosted,
3" diam x 1½".……….....1 ea…...11..…..299

Sweet sour chicken:
with chicken breast,
skin removed......……….1 cup…..24..…..540
with dark meat,
skin removed......……….1 cup…..29..…..576

Sweet sour pork:
with pork loin,
trimmed......……………...1 cup…..28..…..536
with pork loin,
untrimmed......…………..1 cup…..33..…..575

Swiss chard:
no fat added…………..….½ cup…….0..……..17
cooked with bacon, ham,
or sausage…………..…....½ cup……2..……..32

Swiss steak:
with round steak,
trimmed.....………………..3 oz……...3..……..83
with round steak,
untrimmed.....…………….3 oz……...5..……..91

Syrup, pancake.………….1 Tbsp….0..……..55

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