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

C

Cabbage:
no fat added………………...½ cup……...0.…….16
cooked with bacon,
ham or sausage…………….½ cup……...2.…….31

Cabbage roll, with ground beef
and rice, 3" long x 2" diam:
with diet lean (10% fat)
ground beef……………….….1 roll.………..3.…….95
with regular (25% fat)
ground beef……………….….1 roll.………..6.……121

Cactus fruit pads
(nopales)……………………….½ cup……..0…………11

Cake, angel food,
1/8 of 10" diam………………1 pc………...0.…….212
Cake, yellow or chocolate
From mix, 3" x 3" x 2":
without icing………………….1 pc…….…13……….296
with icing, white…………….1 pc……….24.……..595
with icing, chocolate………1 pc……….27.……..551
Cake, pound,
4 1/2" x 2 1/2" x 1/2":
fat-free…………………………..1 pc……….1.………106
Regular………………………....1 pc………10.………176

Calabacitas…………………...½ cup…….0.…………90
Caldo, with meat and
vegetables…………………...1 cup……17.………289
Callolobush (dasheen leaves,
amaranthus)…………………½ cup…….0.…………14

Calzone, 4" diam:
with cheese and meat……1.………….5.………..99
with cheese…………………….1.…………5.………105

Canadian bacon………………1 slice……2.……….39

Candy:
Caramels………………………..3 pcs…….2.…………92
Divinity (1 pc = 0.5 oz)………3 pcs…….0.………..168
Divinity with nuts
(1 pc = 0.5 oz)……………..….3 pcs……..3.………199

Fudge, 1" cube
plain……………………………....1 pc………2.…………84
with nuts………………………...1 pc………4.…………99

gumdrops, 1/2" diam…………..3 pcs…….0.…………41
hard (1 pc = 0.2 oz)……………1 pc……...0.…………22
jelly beans (1 pc = 0.1 oz)…….3 pcs…….0.…………31
licorice (1 stick = 0.4 oz)………1 stick……0.…………40
marshmallows (large size)…….1 ea……..0.…………23
taffy (1 pc = 0.5 oz)…………….2 pcs……1.…………72
truffle (1 pc = 1 oz)……………..1 pc…….11.……….143

Candy bars
Baby Ruth®, 2.18 oz bar………1.……….13.………..274
chocolate bar, regular size,
1.5 oz bar………………………..1.……….13.………..221
chocolate bar with almonds,
regular size, 1.5 oz bar………..1.……….14.………..216
granola bar, regular,
0.9 oz bar……………………….1.………...4.………..110
granola bar, fat-free,
1.5 oz bar……………………….1.………..1.…….…..127
Hershey’s Kiss®……………….2.………..3.…………..50
M&M’s®, regular
pkg = 1.7 oz……………………1.……….11.………...228
M&M’s®, peanuts, regular
pkg = 1.7 oz……………………1.……….13.………...244
Milky Way®, 2.2 oz bar……….1.……….10.………..258
Reese’s Peanut Butter Cup®,
1.6 oz pkg of 2.………………1 pkg……..14.……….222
Snickers®, 2.1 oz bar………..1.………….13.………271

Caramel, butterscotch syrup………1 Tbsp……….0.…….52
Caramel corn, fat-free,
Cracker Jack®……………………………3 cups……….0.……305
Caramel corn, coated popcorn
with peanuts, Cracker Jack®………3 cups……..13..…..505

Carne adovada…………………...3 oz.……17.………289
Carne guisada:
with round steak, trimmed, no
fat added………………….......1 cup…….5.………238
with stew meat, trimmed,
fat added………………….......1 cup……17.………324
with stew meat, untrimmed,
fat added………………….......1 cup……28.………412

Carrots………………………………........½ cup………0.…….35
Carrot and raisin salad:
with nonfat mayo………………………...½ cup…….…0.…….76
with reduced calorie mayo………………½ cup……….7.…..124
with regular mayo………………………..½ cup………16.…..199
Carrot halwa……………………........¼ cup………5.…….173

Cassava………………………………........½ cup………0.…….79

Catsup………………………………............1 Tbsp……………0.……16

Cauliflower……………………………….......½ cup……….0.……17
Cauliflower, with cheese sauce:
with skim milk, nonfat
cheese, no fat added……………………..½ cup………0.…….52
with skim milk, reduced fat
cheddar, fat added………………….…….½ cup………5.……95
with whole milk, regular
cheddar, fat added………………….…….½ cup………8.…..124

Caviar………………………………...........1 Tbsp……….3.……..40
Celery………………….………….............½ cup..………0.…….13

Cereal, cold:
without nuts
cornflakes………………………………...1 cup…………0.………110
puffed rice………………………………...1 cup…………0.……….57
wheat flakes………………………………1 cup…………1.………100

with nuts
Mueslix Golden Crunch®………………1 cup………..3.……….239
Fruit and Fiber® – Dates,
Raisins,Walnuts……………………………..1 cup………..3.……….173

Granola&#
fat-free (Health Valley®)…………………¼ cup………..1.…………73
regular (Nature Valley®)…………………¼ cup………..4.…………95
homemade, with nuts………………………¼ cup………10.………..174

Cereal, hot:
Cream of Wheat®
no fat added………………………………....½ cup.………..0.………..61
fat added………………………………........½cup.………..2.………..78

Cereal, hot with cornstarch:
with skim milk……………………………….½.………..0.………..58
with whole milk………………………………½.………..4.………..92

grits
no fat added………………………………...½.………..0.………..73
fat added………………………………........½.………..2.………..90

oatmeal
no fat added………………………………...½ cup.………1.………..73
fat added………………………………..…...½ cup.………3.………..90

Cereal party mix, homemade…………1 cup…………22.……….318
Challah bread,
3 1/2" x 2" x 1/2"…………………………….1 slice………..1.…………67

Ceylon moss bar
(seaweed)………………………………..…¼ bar.………..0.………...8
Channa/garbanzos……………..…...½ cup.………..3.……….180
Chapati/phulka,
6" diam………………………………..…...½ cup.………..0.………..68
Chayote (christophene),
raw………………………………..….........1 cup.………..0.………..32
cooked………………………………..…....½ cup.………..0.………..19

Cheese:

Fat-free cheeses

fat-free cream cheese
Kraft free® (1 slice = 0.75 oz)…1 slice………..0.….….30
Weight Watchers’®, fat-free
American slices……………………………..1 slice…..……0.……..38

Reduced fat cheeses
Borden’s Lite-line®
(1 slice = 0.67 oz)………………………1 slice…..…..1.……..30
Kraft Light ’N’ Lively®
(1 slice = 0.75 oz)………………………1 slice…..…..3.……..55
“Laughing Cow Wedges-Light®”
(1 wedge = 1 oz)…………………………1 wedge……....4.……..70
Cheddar, Colby,Monterey
Jack, provolone (generic,
Kraft Light Naturals®,
Kraft Healthy Favorites
Natural®,Weight Watchers’
Natural®)………………………….............1 oz…………5.……..79

Part-skim cheeses
Light cream cheese…………………………2 Tbsp……..5.…….64
Neufchatel®…………………………….......2 Tbsp……..5.…….75
Mozzarella, part skim………………………1 oz………...5.…….79
Ricotta, part skim…………………………..½ cup.…….10.……170

Whole milk cheeses
American, Cheddar,
Monterey Jack……………………………….1 oz….…….9.……..114
Blue, Brie, Gouda,
provolone, Swiss…………………....……….1 oz…….….8.……..101
Cream cheese, regular……………………..2 Tbsp……10.……..101
Farmer’s cheese, regular…………………1 oz………..1.……...29
Goat’s cheese, feta………………………...1 oz………..6.……...79
Mozzarella……………………………….........1 oz………..7.………..90
Parmesan cheese, dry grated…………2 Tbsp…….3.…...…46
Processed cheese………………………….....1 oz………..9.……..106
Ricotta………………………………............½ cup………10.………214

Cheese, cottage:
uncreamed (dry curd)………………….......½ cup…….….0.…………61
nonfat……………………………….................½ cup………..0.……..…71
low fat (1% fat)………………………...........½ cup………..1.…...….82
low fat (2% fat)…………………….............½ cup………..2.….……101
creamed (4% fat)……………………...........½ cup………..5.…..….109

Cheese puffs……………….1 cup………….11.………184

Cheese sauce:
with skim milk, nonfat
cheese, no fat added…………..…¼.……..0.………..52
with skim milk, reduced fat.
cheddar, fat added………………..¼.….….7.………108
with whole milk, regular
cheddar, fat added………………..¼.……11.………146

Cheesecake, 9" diam:
with cream cheese, low
calorie, commercial……………….1/8 pie……..5.……….138
with cottage cheese,
Commercial………………………..1/8 pie…….12.………303
with light (18% fat) cream
cheese, homemade…………….…1/8 pie……27.………474
with regular (35% fat) cream
cheese, homemade……………….1/8 pie……41.……...585

Cherries, sweet, fresh……………½.……….1.……..52

Chestnuts, roasted.................1 ea……..0.…….19

Chicharrones, crispy fried
pork rinds………………………………...½ cup.……….55.……….634

Chicken, light meat only…..........1 oz……..1.…….47
Chicken, dark meat only............1 oz……..2.…….56

Chicken a la King
(no toast or rice):
with skim milk, chicken
breast, skin removed..............1 cup…….14.……283
with whole milk, dark
meat, skin removed................1 cup…….20.……328

Chicken and vegetable stir fry:
with chicken breast, skin
Removed...........................1 cup………7.……167
with dark meat, skin
Removed...........................1 cup………9.……184

Chicken breast (1 med = 1/2 breast):
baked with oven coating mix,
skinless……………………………….......................1 med………….3.………161

baked, broiled, or stewed
skinless……………………………….......................1 med………….3.………142
with skin………………………………......................1 med………….9.………205

breaded/battered, pan-fried
skinless……………………………….......................1 med………….5.………174
with skin………………………………....................1 med…………12.……...242

breaded/battered, deep-fried
(fast food):
skinless……………………………….......................1 med…………17.………347
with skin………………………………......................1 med…………24.………439

Chicken drumstick:
Baked with oven coating mix,
skinless……………………………….......................1 med………….2.………..82

baked, broiled, or stewed
skinless……………………………….......................1 med………….2..…….73
with skin………………………………......................1 med………….7.………123

breaded/battered, pan-fried
skinless……………………………….......................1 med………….3.….…….89
with skin………………………………......................1 med………….8.………143

breaded/battered, deep-fried
(fast food):
skinless……………………………….......................1 med………….8.………178
with skin………………………………......................1 med…………15.…….247

Chicken/mutton
curry……………………………….................½ cup……….10.……..308
Chicken,
tandoori………………………………..............1 oz………..4.……..…75

Chicken thigh:
baked with oven coating mix,
skinless……………………………….......................1 med………….4.………113

baked, broiled, or stewed
skinless……………………………….......................1 med………….4.………102
with skin………………………………......................1 med………….8.………147

breaded/battered, pan-fried
skinless……………………………….......................1 med………….6.………121
with skin………………………………......................1 med…………10.………170

breaded/battered, deep-fried
(fast food):
skinless……………………………….......................1 med…………12.………226
with skin………………………………......................1 med…………18.………295

Chicken wing:
baked with oven coating mix,
skinless……………………………….......................1 med………….2.………..49
baked, broiled, or stewed
skinless……………………………….......................1 med………….2.………..44
with skin………………………………......................1 med………….7.………102

breaded/battered, pan-fried
skinless……………………………….......................1 med………….3.………..52
with skin………………………………......................1 med………….8.………115

breaded/battered, deep-fried
(fast food):
skinless……………………………….......................1 med………….5.……….94
with skin………………………………......................1 med…………12.…….183

Chicken casserole, with egg
noodles, mushroom soup, and
vegetables:
with chicken breast, skin
removed, no cheese………………………………....1 cup…………..5………214
with chicken breast, skin
removed, regular cheddar…………………………..1 cup…………..7.…….242
with dark meat, skin
removed, regular cheddar…………………………..1 cup……………9.…….253

Chicken Creole (no rice):
with chicken breast, skin
Removed……………………………….....................1 cup……………3.…….174
with dark meat, skin removed……………………….1 cup………….10.……221

Chicken fricassee:……………………………...........1 cup………….29.…….457
with chicken breast,
skinless, skim milk………………………………......1 cup………….20.…….414
with dark meat,
skinless, whole milk……………………………….....1 cup………….28.…….468

Chicken gizzard:
baked, broiled, or stewed…………………………….1 ea…………..1.……….35
breaded/battered, pan-fried…………………………1 ea…………..2.……….43
breaded/battered, deep-fried……………………….1 ea…………..4.……….87

Chicken liver:
baked, broiled, or stewed…………………………….1 ea…………..1.……….31
breaded/buttered, pan-fried…………………………1 ea…………..2.……….39
breaded/buttered, deep-fried……………………….1 ea…………..4.……….79

Chicken McNuggets
(McDonald’s®)…………………………..................6 pcs………..18.……..306

Chicken, 1 whole, baked,
broiled, or stewed:
skinless (17 oz)……………………………................1 med……….31.……..886
with skin (21 oz)……………………………...............1 med……….71.……1345

Chicken or turkey breast,
processed……………………………….....................1 oz………….1.……….30

Chicken or turkey roll,
processed……………………………….....................1 oz………….2.……….42

Chicken salad, with chicken breast,
skinless, no egg:
with nonfat mayo………………………………..........½ cup.………..6.………135
with reduced calorie mayo…………………………..½ cup.……….12.………135
with regular mayo……………………………….........½ cup.……….21.………135

Chicken sandwich:
Grilled (Wendy’s®)………………………………......1.………..8.………294
breaded, fried filet,
without dressing………………………………..........1.……….17.……..382
breaded, fried filet,
With dressing……………………………….............1.………..28.……..488

Chicken stew with vegetables:
homemade with chicken
breast, skin removed,
tomato-based……………………………...............1 cup..……4.……..224
Canned……………………………………..............1 cup……11.……..221

Chicken tenders (Burger King®)………………….6 pcs……12.……..232
Chicken with almonds
(Chinese style):
with chicken breast,
skinless………………………………....................1 cup..…..14.……..308
with dark meat,
skinless………………………………....................1 cup..…..18.……..333

Chick peas (garbanzos)…………………………..½ cup.…...2.……..134
Chiles, hot (fresh,
canned, or roasted)………………………………..½ cup.…...2.……..134

Chilaquiles……………………………..............1 cup..…24.……..342
Chile, green sauce………………………………..½ cup.…...2.……...54
Chile,red sauce...………………………………..½ cup.…..12.……..158

Chili:
without meat……………………………….............1 cup……1.……..113
with diet lean (10% fat)
ground beef, with beans…………………………..1 cup……5.……..203
with diet lean (10% fat)
ground beef, no beans…………………………….1 cup……6.……..186
with regular (25% fat)
ground beef, with beans…………………………..1 cup..….11……249
with regular (25% fat)
ground beef, no beans.........................1 cup…...14.…….243
canned, Hormel®, no beans……………………1 cup……16.…….260

Chili relleno...………………………………..1 3a.…..16.……..215

Chili sauce………………………………................1 Tbsp…..0.………16

Chimichanga, fried, 7" diam tortilla
bean and cheese………………………………......1 ea…….13.……..256
chicken and cheese……………………….........1 ea…….15.……..386
beef and cheese……………………………….......1 ea…….24.……..345

Chinese cabbage:
no fat added………………………….............½ cup...…..0.………10
Stir fried………………………………..............½ cup..…...2.………30

Chipped beef, creamed:
with skim milk, no fat added………………...1 cup……..3.…….192
with whole milk, fat added…………………...1 cup…….22.….…357

Chipped or dried beef……………………….....3 oz……….3.…….140

Chitterlings,
boiled or stewed…………………………..........½ cup...….18.……189

Chocolate
baking chocolate……………………………..1 oz……..16.……148
Carob………………………………..............1 oz.………9.…….151
chocolate chips……………………………….1 Tbsp…...3.……..50
chocolate chips……………………………….1 cup……50.….…805
cocoa powder………………………………...1 Tbsp……1..…….12
cocoa powder………………………………...1 cup…….12……197

Chocolate, hot (also hot cocoa)
Homemade
with skim milk……………………………..1 cup……..1.…..124
with whole milk…………………………...1 cup……..7.…..175
made from mix
with water……………………………….....1 cup……..1.…..125
with skim milk……………………………..1 cup……..1.…..153
with whole milk………….………………..1 cup……..8.…..213

Chocolate pudding:
instant, with skim milk…………………………½.…….1.…….116
instant, with whole milk……………………….½.…….4.…….145
homemade, with egg
and skim milk…………………..................½……..6.…….194
homemade, with egg
and whole milk……………………………….....½.…….9.…….220

Chocolate syrup, thin……………………..1 Tbsp….0....……41

Cholla buds,
dried and soaked…………………………..........½ cup...…..0.…….27

Chop suey (no noodles):
with vegetables only………………......1 cup…….3.….….70
with skinless chicken breast………...1 cup…….4.……114
with beef round steak, trimmed……1 cup…….4.……124

Chopped ham, lunch meat……1 oz……..5.….….70

Chow mein, canned (no noodles):
with beef…………………………….....1 cup…….3.….…70
with chicken……………………….....1 cup…….3.….…70

Churros, fried............1 pc.....7...116

Clams (7 med = 3 oz)……………....1 cup…….2.……129

Club sandwich, with dressing
(chicken/turkey with bacon)………..1.……….22.…….481

Cobbler, peach, pastry topping……1.………..11.…….251

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