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

P
Paella……………………………..1 cup……11……368
Pakora/bhajia,
medium…………………………….2 ea.…….2…….57
Pancake, 4" diam:
frozen, plain…………………….1 ea………1.…….82
homemade, plain.……………1 ea………3.…….82
homemade, with
butter and syrup…………….1 ea………7.…..155

Pan dulce,
plain..……………………………...1 ea.…….4……185
Paneer.…………………………….1 oz.……..2……103
Papaya, diced………………..½ cup.……7.……155
Parsley, fresh…………......1 Tbsp.……7.……155
Parsnips………………………..½ cup………1.…..63
Passion fruit (may pops),
fresh..……………………………...3 ea.…….4…….34

Pasta, plain:
linguine, macaroni or
spaghetti……………………....1 cup…….7.……197
fettuccini……………………....1 cup…….7.……155

Pasta salad with vegetables:
low calorie
Italian dressing…………….....½.…...1.……..51
regular
Italian dressing…………….....½.…...1.…..132

Pasta shells, cheese-filled with
tomato sauce:
without meat………………..1 cup…….13.….369
with meat sauce…………..1 cup…….17.….407

Pastrami, turkey…………...1 oz……..2.…….40
Pastrami, beef……………...1 oz……..8..…...99

Paté, chicken liver…………...1 Tbsp…3.……41
Pattis/cutlet,
1½" diam……………………....2 ea…….6.…….70
Peach, fresh,
2½" diam……………………....1 ea…….0..……37

Peanut butter:
low fat……………………1 Tbsp.......…..6.……94
regular……………………1 Tbsp...........8.……96

Pear, fresh,
2 ½" diam……………………....1 ea……..1.……98
Peas and carrots…………....½ cup.….0.……38
Peas, green………………......½ cup.….0.……62

Pepper steak:
with round steak, trimmed,
no fat added………….....1 cup……..5.…..229
with sirloin, trimmed,
fat added….…………......1 cup……29.……435
with sirloin, untrimmed,
fat added……………….....1 cup……39.……505

Pepperoni….………….....1 oz.…….12.……141
Peppers, bell,
green or red…………....1½ cup…….0.…….19
Persimmons, Japanese,
fresh…………………………….½ fruit.……0……59
Pesto sauce………….....1 Tbsp.….10.…….93

Pheasant, quail, duck (wild):
skin removed………….....3 oz……..8.…….40
skin eaten….…………......3 oz…….11…….40

Picadillo, beef with potato:
with diet lean (10% fat)
ground beef.…………....1 cup……..9.……257
with regular (25% fat)
ground beef.…………....1 cup…….22.……351

Pickle and pimento loaf,
lunch meat….…………...1 oz……...5.……..68
Pickles:
dill….…………………….....1 chip…...0..………1
bread and butter or
sweet gherkins.………..3 oz.……..0..………7
relish, sweet…………....1 Tbsp…..0..………7

Pie, 9" diam (1 piece =1/6 pie):
with single crust
apple……….………….......1 pc……18.……427
banana cream..………...1 pc……26.……509
chiffon……….……………...1 pc……25.……427
custard……………………...1 pc.…..21……382
lemon……….……………....1 pc……21.……495
peach……….……………....1 pc……14.……327
pecan……….……………....1 pc……42.……729
pumpkin…………………....1 pc……21.……438
walnut…………………......1 pc……35.……656

with double crust
apple……….……………....1 pc……32.……627
peach……….………….....1 pc……28.……527
mincemeat……………....1 pc…..37.……786

Pie, fruit, snack, commercial:
McDonald’s®.………..1 pie……...15……288
Hostess®,
all flavors.………......1 pie……….20……386

Pierogies:
filled with cheese and potatoes,
3" diam folded…………....1 pc…….1.……..56
filled with meat,
2" square folded…………..1 pc…….1.……..22

Pig’s ear……….……..........1 ear...11..……238
Pig’s feet……….……...........3 oz....9..……182
Pig’s tail……….……...........3 oz...26..……338

Piña colada, w/o ice….....5 oz…….3.…….264

Pineapple, fresh……….....½ cup….0.……..38
Pineapple juice,
unsweetened…….…….......¾ cup…0.…….105

Piñon nuts
(pine nuts)…………….......½ cup……37……341
Pita or pocket bread,
white, 7" diam………………….1 pc……..1……191

Pizza, (1 pc = 1/8 pizza):
Fast food,
Pizza Hut® Pan…...........1 pc……12.……207
cheese (12" diam)….......1 pc……12.……267
pepperoni (12" diam).....1 pc……14.……272
supreme (12" diam)….....1 pc……16.……314
personal pan supreme
(6" diam)................…..1 pc……49.……944
Frozen, 14" diam
cheese………………...........1 pc.…….7.……234
1 meat topping…..….......1 pc……10.……271
2 meat toppings..….......1 pc……22.……444

Restaurant or homemade,
14" diam
cheese with vegetables…..1 pc…….8.……218
1 meat topping..…………....1 pc…….9.……225
2 meat toppings..…………...1 pc….14.……273

Plantains:
no fat added………………....½ cup..…0.…….89
breaded/battered,
fried.......………………......½ cup…….6.……137

Plum, fresh, 2" diam……….1 ea…….0..…….30
Poi..........………………......½ cup...…0.…….74
Poke sallet..………………....½ cup...…6.…….94

Polenta:
no fat added………………...½ cup...…0.……140
fried…………………………......½ cup……5.……159

Pomegranate,
3 3/8" diam.……………….....1 ea....…0.…….29

Popcorn:
air popped, plain………………3 cups.…1.…….92
air popped, with butter
or margarine……………….....3 cups..18……244

commercially popped,
not buttered…………………..3 cups….9.……166
commercially popped,
buttered……………………....3 cups...18.……318

microwave, light, popped
from package………………....3 cups…3.…….77
microwave, popped
from package………………....3 cups…7.……111

popped in oil, plain……...3 cups...15.……212
popped in oil, with butter
or margarine………………...3 cups..32.……365

Popover…………………….......1 ea……3.……121

Popsicle, 2.5 fl oz=1 bar…1 ea……0.……244
Poppadum
roasted)……………………......1 ea……0.……105

Pork chops (loin, sirloin):
trimmed…………………….......3 oz.……9.……182
untrimmed…………………......3 oz….13.……214

Pork chops (loin, sirloin),
breaded/battered, pan-fried
trimmed…………………….......3 oz…..11.……214
untrimmed…………………......3 oz…..15.……246

Pork cracklings...............1 Tbsp…..3.……33

Pork roast (loin, sirloin):
no fat added
trimmed…………………….....3 oz..……9..……182
untrimmed…………………....3 oz…..13..……214
browned or braised
trimmed……………………......3 oz….13..……222
untrimmed………………….....3 oz….17..……254

Pork roast (Boston butt):
no fat added
trimmed…………………….......3 oz…..13.……214
untrimmed…………………......3 oz…..17.……246


browned or braised
trimmed……………………......3 oz…..17……254
untrimmed………………….....3 oz…..22……285

Pork tenderloin (trimmed):
no fat added……………….......3 oz…….4……139
browned or braised………....3 oz……9.……179

Pork dumplings, main dish type,
commercial,
with white sauce…………..1 ea..…..24.……367

Pork skins (rind, fried) .…..1 oz....9..……155

Posole.…………………….........1 cup…..7.……183

Pot pies, frozen (8 oz.):
chicken or turkey,
double crust…………..........1 ea…..16.……314
beef,
double crust…………..........1 ea…..21.……352

Pot sticker, fried.…….........1 ea……1.……..46

Potatoes

Potato chips
(1 single svg bag = 1 oz):
fat-free…….…………..........1 oz…….0..……105
low fat…………………..........1 oz…….7.….…140
regular………………...........1 chip…..1..…….11
regular or preformed......1 ea…...11.……161

Potato salad,
German.….…………...........½ cup……4.…….94

Potato salad, without egg:
with nonfat mayo..…......½ cup.……0.…….75
with reduced
calorie mayo...……….......½ cup……8.…….130
with
regular mayo….……........½ cup.….18.……217

Potatoes and potato products:
au gratin……….…….........½ cup.….13.……210
baked, boiled, or canned,
(2" diam = 1/2 cup)......½ cup…….0.……..57
baked,
topped with butter…......½ cup……7.…….157

fried, American, cottage, home
or panfries……….…………..½ cup…..14.……285
hash browned.………………½ cup…..12.……220

mashed
with skim milk, no
fat added……….………….....½ cup……0………78
with whole milk,
fat added……….………….....½ cup……6.……129

potato pancake,
4" dia….……….…………......1 ea..……5.………82

scalloped potatoes
with skim milk,
no fat added……….…………½ cup…….0………93
with skim milk,
fat added……….…………....½ cup……4..……..4
with whole milk,
fat added……….…………...½ cup……6.……..146
with whole milk, with ham,
fat added……….…………...½ cup……8.……..161

tater tots, baked…………...6 pcs…….5.……105
tater tots, fried…..………..6 pcs……..7.……124

Potatoes, prepared from mixes:
scalloped
with skim milk……………....½ cup….4.……131
with whole milk.…………....½ cup….6.……146

au gratin
with skim milk...…………...½ cup….7.……159
with whole mil....………....½ cup….9.……174

hash browned…………….....½ cup…12……220

Prawns:
no fat added……………..........3 oz….1.…….84
stir-fried…………………...........3 oz….3……103

Pretzels, soft………………….......1oz….0…….78
Pretzels, hard………………........1 oz…1……108

Prune juice,
unsweetened…………………...¾ cup...0……136
Prunes, dried…………………...5 ea…...0..…100

Pudding Pops®, all flavors,
1.75 fl oz…..………………….....1 ea…..2…….63

Puddings, all flavors (made from
mix, sweetened):
with skim milk…………………..½ cup…0..…119
with low fat (2%) milk………½ cup…2……135
with whole milk.……………….½ cup…4……148

Pullav
(mixed vegetables)...........½ cup….7….371
Pummelo, raw.………………….½ cup….0..….58

Pumpkin.……………………......½ cup….0…….42

Pumpkin seeds:
unshelled.…………………….....¼ cup…..3……38
kernels only.…………………....¼ cup…15.…180

Puri (whole wheat),
5" diam.…………………….........1 ea.…..7.…128

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

DG you sure keep some strange hours. 3:30am????

Anyway, this is really useful stuff. You should learn to do it in html tables to keep it all straight, if your rules here allow tables.

I haven't done any serious html in a few years so that link is all the help I can give you. Cheers!

Thanks. I tried the link you gave, but it didn't set up boxes, and the columns were too close together. I'm sure I will learn how from all the pages there, but at this point, I might as well finish it how I am doing. I'm just over 2/3 done. Maybe when I find and add the fiber content for all these foods, I might know how to do it neatly, in a table.

If these get too far out of line, try adjusting the size of the text on your screen.

This is a test: If it doesn't work and I can't delete it, please delete it DG.

This code:

<table border="1" bordercolor="FFCC00" style="background-color:FFFFCC" width="400" cellpadding="3" cellspacing="3">
<tr>
<td>Tomatoes</td>
<td>112</td>
<td>40g</td>
</tr>
<tr>
<td>Hamburger</td>
<td>494</td>
<td>311g</td>
</tr>
<tr>
<td>Bacon</td>
<td>382</td>
<td>409g</td>
</tr>
</table>

Will generate:

Tomatoes	112	40g
Hamburger	494	311g
Bacon	382	409g

Thanks. I'll try that after I finish the letter I'm on.
****************************************************

<table border="1" bordercolor="FFCC00" style="background-color:FFFFBB" width="600" cellpadding="6" cellspacing="9">
<tr>
<td>Tomatoes</td>
<td>112</td>
<td>40g</td>
</tr>
<tr>
<td>Hamburger</td>
<td>494</td>
<td>311g</td>
</tr>
<tr>
<td>Bacon</td>
<td>382</td>
<td>409g</td>
</tr>
<tr>
<td>Octopus</td>
<td>¾ Cup</td>
<td>888</td>
<td>409g</td>
</tr>
</table>

Will generate:

Tomatoes	112	40g
Hamburger	494	311g
Bacon	382	409g

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