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Lowering Cholesterol to Extend Life Easily

Families often share the same life style, so it's common to find several family members suffering with high cholesterol - Pregnant women or women trying to get pregnant need to take care with cholesterol drugs - changing your diet and lifestyle often helps to normalise your cholesterol levels.
Written by health professionals: Doctor, M.D., CphT, and others - but easy to read.
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Cholesterol levels managed without harsh drugs.

Lower cholesterol naturally with low cholesterol foods

The Professionals behind www.CholesterolCholestrol.com

Donald Urquhart,(BA & DipAppPsy), Fully Registered Psychologist. A past cholesterol sufferer.

Dr James Hogg, (BSc Oxon, MBBS & BA Hons), Medical Doctor, experienced and trained. A great addition to www.CholesterolCholestrol.com
Michael T. Sapko, M.D., Ph.D.,Trained as a Doctor, but preferred writing more. Excellent that he chose to write for www.CholesterolCholestrol.com too!
Loni Ice, (CphT), Certified Pharmacy Technician - the one behind the counter you ask for help from with your cholesterol medication and drugs. Strong interest in healing herbs.
Chris Urquhart, Student, studying for a social work degree. Has a passion for medical and veterinarian history and provides back up support. Not yet qualified to write for CholesterolCholestrol.com, but very useful indeed.
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CHOLESTEROL CHART OF FOODS INCLUDING AMOUNTS OF SATURATED FAT, FAT AND CALORIES IN COMMON FOODS.

Eggs and bacon, the classic hearty breakfast, is loaded wioth cholesterol, and just look at all that fat!  How much is saturated fat? Read below.

The actual Cholesterol Chart / Cholesterol Table is a little bit further down the page.

By using the cholesterol chart, you may reduce your cholesterol levels by utilising the knowledge of the cholesterol and saturated fats in foods.

I purchased the rights to duplicate an exhaustive cholesterol table right here, which I modified to make more appropriate for a cholesterol sufferer.

The cholesterol chart is derived from the Dept of Agriculture, USA and the unmodified table can be found on many websites.

For around 75% of people, the consumption of high cholesterol food is nothing to worry about, as their liver compensates by lowering it's cholesterol production. However, for those of us with high cholesterol, our liver cannot compensate enough, as our bodies are just being overwhelmed by the shear quantity of cholesterol we have in our blood streams, often caused by wrong diet - so high cholesterol foods should be avoided and lower cholesterol foods encouraged, and we need to monitor our high cholesterol levels to make sure they are lowering.  Cholesterol charts ands tables are invaluable for assisting that process.

Saturated fat, on the other hand, is processed by the body into blood cholesterol and it is very important to monitor the intake of saturated fat and to minimize it's consumption.
  Saturated Fat and Cholesterol charts and tables again can be of incredible value for keeping tabs on the saturated fat in food and drinks.

You may want to visit our Cholesterol Guidelines and Saturated Fat Guidelines page to find out what the recommended guidelines are.  You may also find the CHOLESTEROL DIET page more to your liking - it's a cholesterol meal planner.  If you are really new to the cholesterol scene, then the sample cholesterol diet may be beneficial.

Another page you may be interested in is our Cholesterol supplement page, where you can find out about an online cholesterol supplement and how it can be helpful.

So, whether your after the cholesterol in eggs, or the turkey cholesterol, or the shrimp cholesterol, or the ham cholesterol - trying to answer questions like " Is shrimp high in cholesterol ? " before that special meal - then you can use the cholesterol chart below to help find the cholesterol and saturated fat content easily.

 

Our cholesterol chart covers the cholesterol and saturated fat in around 1000 highly used foods and drinks.

The Warnings and Precautions When Using Saturated Fat and Cholesterol Charts and Tables

(Things to be aware of when working out your daily consumption of cholesterol and saturated fat):

Ever wondered how accurate or meanigful that saturated fat and cholesterol food label, chart or table really is?  Well, here's the answer:

Cholesterol and Saturated Fat Charts and Tables - Weights and Measures

Frequently 0 mgs of cholesterol often means less than 0.5 milligrams of cholesterol.

Due to the small amounts of saturated fats we are talking about, working in fractions of an ounce is cumbersome, so people work in grams, which is the basis of most web sites - US and otherwise. If you are not familiar with grams, don't worry, you will NOT be asked to weigh anything in grams. You will see how much quicker and easier it is to then compare the saturated fat of foods.

When the word ounce is used, it is essentially equivalent of the Australian, American, English, Italian, Portuguese and Spanish ounce. For those living in France or Germany, for example, their native ounce is much heavier, by about 10%, which means that if they were to use the ounce measurements, they would need to increase the saturated fat and cholesterol figures we provide on this web site by about 10% . To my knowledge, the metric system is the same from one country to the next, so people working exclusively with our gram figures don't need to worry about ounces or differences between countries.

 

Saturated Fat and Cholesterol Tables and Charts are about Averages of a food.

One of the things I came to realise about food composition - levels of cholesterol, fat, ... in the food - was that people present very nice tables of very precise information regarding how much fat, cholesterol, saturated fat and so on is in food. I even purchased the rights to duplicate such an exhaustive food table here - it is derived from the Dept of Agriculture, USA and the table can be found on many web sites.

You know, I've since realised that no matter who makes the table or where it's made or how many decimal points are included in the food table, the table gives, at best, only an approximation of the food content. Think about it, beef for example, the fat content of the cow or steer changes from one animal to the next, from one paddock to the next, from one farm to the next, from one breed to another breed, from one climate to another climate .... See, all those decimal points may help you put your faith in this table or that table, but in the end, such precision is actually of little value.

So really, keep that in mind that no matter what table you are using on food composition - the food you are eating is probably a little, maybe even a lot different to the food that was analysed in the table in the book you may be reading.

 

Food Labels are often based on food tables.

As a human, we have to accept such vagaries in life. It is, however, possible to get round this problem: Just get into the habit of reading the food labels on foods that have them.  This is not necessarily accurate either, as the label on the packaging may be based on a food table, more than likely it is! 

Seldom will a manufacturer actually perform a food composition test of it's products for cholesterol and saturated fat.

If you do that, you will soon realise that the food label provides the most accurate information about the food you are eating and you will quickly pick up some key realisations; such as, lite often refers to reduced fat content, but it also often means the fat has been substituted by sugar - calorie wise, there is often not much difference.

 

The usefullness of Saturated Fat and Cholesterol Food Tables and Charts

However, food tables like the ones I present here is useful for raw foods, which typically don't have the information you want - ever seen a carrot with a food composition label on it? Food tables are also of value to initially get started with, you can quickly see the cholesterol ... in the foods you normally consume and can look for alternatives to the the high cholesterol and high saturated fat foods, before you even get to the supermarket, so you are not left wondering what am I going to be able to buy.

The Cholesterol Diet Plan I presented are based on several food tables and reading the composition tables on packaged foods. Many, many hours were spent going over and working out how best to present the information in a user friendly form. I believe I succeeded. Most people, I think, like me, when confronted with the need to reduce their cholesterol levels through diet manipulation, don't want food tables, they want to know, be told to some extent, how to put together a cholesterol diet quickly which satisfies their preferences in food. I sincerely trust that my Cholesterol Diet Plan has achieved this for you. I know in putting the cholesterol diet plan together over the last few days that I benefited as well by improving my eating behavior yet again.

You know, I've since realised that no matter who makes the cholesterol chart, or how many decimal points are included in the cholesterol chart, it gives, at best, only an approximation of the food composition.

Think about it, beef for example, the cholesterol and saturated fat content of the cow or steer changes from one animal to the next, from one paddock to the next, from one farm to the next, from one breed to another breed, from one climate to another climate .... See, all those decimal points may help you put your faith in this cholesterol chart table or that cholesterol chart table, but in the end, such precision is actually of little value.

So, keep that in mind, no matter what cholesterol chart or food table you are using - the food you are eating is probably a little different, may be a lot different to the food that was analysed.

It is, however, possible to get round this problem somewhat: Get into the habit of reading the food labels on foods. Doing that, you will soon realise it provides the most accurate information about the food you are eating and you will quickly pick up some key realisations; such as, lite often refers to reduced fat content, but it also often means the fat has been substituted by sugar. Calorie wise, there is often not much difference.

Cholesterol charts, like the one presented below, have much value when food is not labelled with it's own little composition chart, or when trying to work out what you can look at buying in the supermarket with out spending the whole time just reading labels - which is what can happen when you first learn you have high cholesterol and go shopping.

Food tables on the food packaging, although normally better than general food composition tables as a guide to what you are eating, are also normally NOT derived from the manufacturer testing their food! Rather, the food table on the packaging is normally derived from food tables kept by governments or private enterprises - They are still only an approximation. Though one would expect a better approximation.

Please note that 0 in our cholesterol chart means less than 0.5 milligrams of cholesterol or what ever.

CHOLESTEROL CHART / TABLE INFORMATION IS BELOW

Due to the physical size of our cholesterol chart, please wait for the page to load.


                                           

SATURATED FAT and CHOLESTEROL CHART BY FOOD

Fat includes saturated fat within it. SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Food Energy, Cholesterol, Weight, Saturated Fat (Grams),(Calories),(Milligrams),(Grams), (Grams) 1000 ISLAND, SALAD DRESSING, LOW CALORIE 1 TABLESPOON 2 25 2 15 0.2 1000 ISLAND, SALAD DRESSING, REGULAR 1 TABLESPOON 6 60 4 16 1 100% NATURAL CEREAL 1 OUNCE .... 6 135 0 28 4.1
40% BRAN FLAKES, KELLOGG'S .................. 1 OUNCE .... 1 90 0 28 0.1 40% BRAN FLAKES, POST 1 OUNCE .... 0 90 0 28 0.1 ALL-BRAN CEREAL 1 OUNCE .... 1 70 0 28 0.1
ALFALFA SEEDS, SPROUTED, RAW 1 CUP .... 0 10 0 33 0 ALMONDS, SLIVERED ........................... 1 CUP .... 70 795 0 135 6.7 ALMONDS, WHOLE 1 OUNCE .... 15 165 0 28 1.4
ANGELFOOD CAKE, FROM MIX 1 CAKE .... 2 1510 0 635 0.4 ANGELFOOD CAKE, FROM MIX ................... 1 PIECE .... 0 125 0 53 0 APPLE JUICE, CANNED 1 CUP .... 0 115 0 248 0
APPLE PIE 1 PIE .... 105 2420 0 945 27.4 APPLE PIE 1 PIECE ........ 18 405 0 158 4.6 APPLESAUCE, CANNED, SWEETENED 1 CUP ........ 0 195 0 255 0.1 APPLESAUCE, CANNED, UNSWEETENED 1 CUP ........ 0 105 0 244 0 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat APPLES, DEHYDRATED, SULFURED 10 RINGS ........ 0 155 0 64 0 APPLES, RAW, PEELED, SLICED 1 CUP ....... 0 65 0 110 0.1 APPLES, RAW, UNPEELED, 2 PER POUND 1 APPLE ....... 1 125 0 212 0.1
APPLES, RAW, UNPEELED, 3 PER POUND ........... 1 APPLE ....... 0 80 0 138 0.1 APRICOT NECTAR, NO ADDED VITAMIN C 1 CUP ....... 0 140 0 251 0 APRICOTS, CANNED, JUICE PACK 1 CUP ....... 0 120 0 248 0
APRICOTS, CANNED, JUICE PACK 3 HALVES ....... 0 40 0 84 0 APRICOTS, DEHYDRATED, COOKED, UNSWEETENED 1 CUP ....... 0 210 0 250 0 APRICOTS, DEHYDRATED, UNCOOKED 1 CUP ....... 1 310 0 130 0
APRICOTS, RAW 3 APRICOTS ....... 0 50 0 106 0 APRICOT, CANNED, HEAVY SYRUP .................. 1 CUP ........ 0 215 0 258 0 APRICOT, CANNED, HEAVY SYRUP 3 HALVES ........ 0 70 0 85 0
ARTICHOKES, GLOBE, COOKED, DRAINED 1 ARTICHOKE ..... 0 55 0 120 0 ASPARAGUS, COOKED FARM FROZEN, DRAINED, CUT 1 CUP ........ 1 50 0 180 0.2 ASPARAGUS, COOKED FARM FROZEN, DRAINED, SPEARS 4 SPEARS ........ 0 15 0 60 0.1 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat ASPARAGUS, COOKED FARM RAW, DRAINED, CUT 1 CUP ........ 1 45 0 180 0.1 ASPARAGUS, COOKED FARM RAW, DRAINED, SPEARS 4 SPEARS ........ 0 15 0 60 0 ASPARAGUS, CANNED, SPEARS, NO SALT 4 SPEARS ........ 0 10 0 80 0
ASPARAGUS, CANNED, SPEARS, SALTED ........... 4 SPEARS ........ 0 10 0 80 0 AVOCADOS, CALIFORNIA 1 AVOCADO ........ 30 305 0 173 4.5 AVOCADOS, FLORIDA 1 AVOCADO ........ 27 340 0 304 5.3
BAGELS, EGG 1 BAGEL 2 200 44 68 0.3 BAGELS, PLAIN 1 BAGEL 2 200 0 68 0.3 BAKING POWDER , LOW SODIUM 1 TEASPOON 0 5 0 4 0
BAKING POWDER , STRAIGHT PHOSPHATE ............ 1 TEASPOON 0 5 0 4 0 BAKING POWDER , SAS, CA PO4 1 TEASPOON 0 5 0 3 0 BAKING POWDER , SAS, CAPO4+CASO4 1 TEASPOON 0 5 0 3 0
BAKING POWDER BISCUITS, FROM MIX 1 BISCUIT 3 95 0 28 0.8 BAKING POWDER BISCUITS, HOME RECIPE 1 BISCUIT 5 100 0 28 1.2 BAKING POWDER BISCUITS, REFRIGERATED DOUGH 1 BISCUIT 2 65 1 20 0.6 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat BAMBOO SHOOTS, CANNED, DRAINED .............. 1 CUP 1 25 0 131 0.1 BANANAS .. 1 BANANA 1 105 0 114 0.2 BANANAS, SLICED .. 1 CUP 1 140 0 150 0.3
BARBECUE SAUCE .. 1 TABLESPOON 0 10 0 16 0 BARLEY, PEARLED, LIGHT, UNCOOKED .. 1 CUP 2 700 0 200 0.3 BEAN SPROUTS, MUNG, COOKED, DRAINED .. 1 CUP 0 25 0 124 0
BEAN SPROUTS, MUNG, RAW .. 1 CUP 0 30 0 104 0 BEAN WITH BACON SOUP, CANNED .. 1 CUP 6 170 3 253 1.5 BEANS, DRY, CANNED, WITH FRANKFURTER 1 CUP 18 365 30 255 7.4
BEANS, DRY, CANNED, WITH PORK SWTSCE 1 CUP 12 385 10 255 4.3 BEANS, DRY, CANNED, WITH PORK TOMATOE SAUCE 1 CUP 7 310 10 255 2.4 BEEF AND VEGETABLE STEW, HOME MADE RECIPE 1 CUP 11 220 71 245 4.4
BEEF BROTH, BOULLN, CONSM, CANNED 1 CUP 1 15 0 240 0.3 BEEF GRAVY, CANNED .. 1 CUP 5 125 7 233 2.7 BEEF HEART, BRAISED .. 3 OUNCE 5 150 164 85 1.2 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat BEEF LIVER, FRIED .. 3 OUNCE 7 185 410 85 2.5 BEEF NOODLE SOUP, CANNED .. 1 CUP 3 85 5 244 1.1 BEEF POTPIE, HOME RECIPE .. 1 PIECE 30 515 42 210 7.9
BEEF ROAST, EYE O ROUND, LEAN .. 2.6 OUNCE 5 135 52 75 1.9 BEEF ROAST, EYE O ROUND, LEAN+FAT .. 3 OUNCE 12 205 62 85 4.9 BEEF ROAST, RIB, LEAN ONLY .. 2.2 OUNCE 9 150 49 61 3.6
BEEF ROAST, RIB, LEAN + FAT .. 3 OUNCE 26 315 72 85 10.8 BEEF STEAK, SIRLOIN, BROIL, LEAN .. 2.5 OUNCE 6 150 64 72 2.6 BEEF STEAK, SIRLOIN, BROIL, LEAN+FAT 3 OUNCE 15 240 77 85 6.4
BEEF, CANNED, CORNED .. 3 OUNCE 10 185 80 85 4.2 BEEF, COOKED, BTTM ROUND, LEAN ONLY 2.8 OUNCE 8 175 75 78 2.7 BEEF, COOKED, BTTM ROUND, LEAN+ FAT 3 OUNCE 13 220 81 85 4.8
BEEF, COOKED, CHUCK BLADE, LEANONLY 2.2 OUNCE 9 170 66 62 3.9 BEEF, COOKED, CHUCK BLADE, LEAN+FAT 3 OUNCE 26 325 87 85 10.8 BEEF, DEHYDRATED, CHIPPED 2.5 OUNCE 4 145 46 72 1.8 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat BEER, LIGHT .. 12 FLUID OUNCE 0 95 0 355 0 BEER, REGULAR .. 12 FLUID OUNCE 0 150 0 360 0 BEET GREENS, COOKED, DRAINED .. 1 CUP 0 40 0 144 0
BEETS, CANNED, DRAINED, NO SALT .. 1 CUP 0 55 0 170 0 BEETS, CANNED, DRAINED, SALTED .. 1 CUP 0 55 0 170 0 BEETS, COOKED, DRAINED, DICED .. 1 CUP 0 55 0 170 0
BEETS, COOKED, DRAINED, WHOLE .. 2 BEETS 0 30 0 100 0 BLACK-EYED PEAS, DRY, COOKED .. 1 CUP 1 190 0 250 0.2 BLACK BEANS, DRY, COOKED, DRAINEDAND 1 CUP 1 225 0 171 0.1
BLACKBERRIES, RAW .. 1 CUP 1 75 0 144 0.2 BLACKEYE PEAS, IMMATURE, RAW, COOKED 1 CUP 1 180 0 165 0.3 BLACKEYE PEAS, IMMATURE, FROZEN, COOKED 1 CUP 1 225 0 170 0.3
BLUE CHEESE .. 1 OUNCE 8 100 21 28 5.3 BLUE CHEESE SALAD DRESSING 1 TABLESPOON 8 75 3 15 1.5 BLUEBERRIES, FROZEN, SWEETENED 1 CUP 0 185 0 230 0 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat BLUEBERRIES, FROZEN, SWEETENED 10 OUNCE 0 230 0 284 0 BLUEBERRIES, RAW 1 CUP 1 80 0 145 0 BLUEBERRY MUFFINS, HOME RECIPE 1 MUFFIN 5 135 19 45 1.5
BLUEBERRY MUFFINS, FROM COM MIX 1 MUFFIN 5 140 45 45 1.4 BLUEBERRY PIE 1 PIE 102 2285 0 945 25.5 BLUEBERRY PIE 1 PIECE 17 380 0 158 4.3
BOLOGNA 2 SLICES 16 180 31 57 6.1 BOSTON BROWN BREAD, WITH WHITE CRNM 1 SLICE 1 95 3 45 0.3 BOSTON BROWN BREAD, WITH YELLOW CRNML 1 SLICE 1 95 3 45 0.3
BOUILLON, DEHYDRATED, UNPREPARED 1 PACKET 1 15 1 6 0.3 BRAN MUFFINS, FROM COMMERCIAL MIX 1 MUFFIN 4 140 28 45 1.3 BRAN MUFFINS, HOME RECIPE 1 MUFFIN 6 125 24 45 1.4
BRAUNSCHWEIGER 2 SLICES 18 205 89 57 6.2 BRAZIL NUTS 1 OUNCE 19 185 0 28 4.6 BREAD STUFFING, FROM MIX, DRY 1 CUP 31 500 0 140 6.1 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat BREAD STUFFING, FROM MIX, MOIST 1 CUP 26 420 67 203 5.3 BREADCRUMBS, DRY, GRATED 1 CUP 5 390 5 100 1.5 BROCCOLI, FROZEN, COOKED, DRAINED 1 CUP 0 50 0 185 0
BROCCOLI, FROZEN, COOKED, DRAINED 1 PIECE 0 10 0 30 0 BROCCOLI, RAW 1 SPEAR 1 40 0 151 0.1 BROCCOLI, RAW, COOKED, DRAINED 1 CUP 0 45 0 155 0.1
BROCCOLI, RAW, COOKED, DRAINED 1 SPEAR 1 50 0 180 0.1 BROWN AND SERVE SAUSAGE, BROWNED 1 LINK 5 50 9 13 1.7 BROWN GRAVY FROM DRY MIX 1 CUP 2 80 2 261 0.9
BROWNIES WITH NUTS, FARM HOME RECIPE 1 BROWNE 6 95 18 20 1.4 BROWNIES WITH NUTS, FROSTNG, COMMERCIAL 1 BROWNE 4 100 14 25 1.6 BRUSSELS SPROUTS, FROZEN, COOKED 1 CUP 1 65 0 155 0.1
BRUSSELS SPROUTS, RAW, COOKED 1 CUP 1 60 0 155 0.2 BUCKWHEAT FLOUR, LIGHT, SIFTED 1 CUP 1 340 0 98 0.2 BULGUR, UNCOOKED 1 CUP 3 600 0 170 1.2 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat BUTTERMILK, DEHYDRATED 1 CUP 7 465 83 120 4.3 BUTTERMILK, FLUID 1 CUP 2 100 9 245 1.3 BUTTER, SALTED 1 PAT 4 35 11 5 2.5
BUTTER, SALTED 1 TABLESPOON 11 100 31 14 7.1 BUTTER, SALTED 1/2 CUP 92 810 247 113 57.1 BUTTER, UNSALTED 1 PAT 4 35 11 5 2.5
BUTTER, UNSALTED 1 TABLESPOON 11 100 31 14 7.1 BUTTER, UNSALTED 1/2 CUP 92 810 247 113 57.1 CABBAGE, CHINESE, PAK-CHOI, COOKED 1 CUP 0 20 0 170 0
CABBAGE, CHINESE, PE-TSAI, RAW ............ 1 CUP 0 10 0 76 0 CABBAGE, COMMON, COOKED, DRAINEDNED 1 CUP 0 30 0 150 0 CABBAGE, COMMON, RAW 1 CUP 0 15 0 70 0
CABBAGE, RED, RAW 1 CUP 0 20 0 70 0 CABBAGE, SAVOY, RAW .................... 1 CUP 0 20 0 70 0 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat CAKE OR PASTRY FLOUR, SIFTED 1 CUP 1 350 0 96 0.1 CAMEMBERT CHEESE 1 WEDGE 9 115 27 38 5.8 CANTALOUP, RAW 1/2 MELON 1 95 0 267 0.1
CAPTAIN CRUNCH CEREAL 1 OUNCE 3 120 0 28 1.7 CARAMELS, PLAIN OR CHOCOLATE 1 OUNCE 3 115 1 28 2.2 CAROB FLOUR 1 CUP 0 255 0 140 0
CARROT CAKE, CREAM CHEESE FROSTING, REC 1 CAKE 328 6175 1183 1536 66 CARROT CAKE, CREAM CHEESE FROSTING, REC 1 PIECE 21 385 74 96 4.1 CARROTS, CANNED, DRAINED, SALTED 1 CUP 0 35 0 146 0.1
CARROTS, CANNED, DRAINED, WITH NO SALT 1 CUP 0 35 0 146 0.1 CARROTS, COOKED FROM FROZEN ............. 1 CUP 0 55 0 146 0 CARROTS, COOKED FROM RAW 1 CUP 0 70 0 156 0.1
CARROTS, RAW, GRATED 1 CUP 0 45 0 110 0 CARROTS, RAW, WHOLE .................... 1 CARROT 0 30 0 72 0 CASHEW NUTS, DRY ROASTED, SALTED 1 OUNCE 13 165 0 28 2.6 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat CASHEW NUTS, DRY ROASTED, UNSALTED 1 CUP 63 785 0 137 12.5 CASHEW NUTS, DRY ROASTED, UNSALTED 1 OUNCE 13 165 0 28 2.6 CASHEW NUTS, DRY ROASTED, SALTD 1 CUP 63 785 0 137 12.5
CASHEW NUTS, OIL ROASTED, SALTED 1 CUP 63 750 0 130 12.4 CASHEW NUTS, OIL ROASTED, SALTED 1 OUNCE 14 165 0 28 2.7 CASHEW NUTS, OIL ROASTED, UNSALTED 1 CUP 63 750 0 130 12.4
CASHEW NUTS, OIL ROASTED, UNSALTED......... 1 OUNCE 14 165 0 28 2.7 CATSUP 1 CUP 1 290 0 273 0.2 CATSUP 1 TABLESPOON 0 15 0 15 0
CAULIFLOWER, COOKED FROM FROZEN 1 CUP 0 35 0 180 0.1 CAULIFLOWER, COOKED FROM RAW 1 CUP 0 30 0 125 0 CAULIFLOWER, RAW 1 CUP 0 25 0 100 0
CELERY SEED 1 TEASPOON 1 10 0 2 0 CELERY, PASCAL TYPE, RAW, PIECE 1 CUP 0 20 0 120 0 CELERY, PASCAL TYPE, RAW, STALK 1 STALK 0 5 0 40 0 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat CHEDDAR CHEESE 1 CUBIC INCH 6 70 18 17 3.6 CHEDDAR CHEESE 1 OUNCE 9 115 30 28 6 CHEDDDAR CHEESE, SHREDED 1 CUP 37 455 119 113 23.8
CHEERIOS CEREAL 1 OUNCE 2 110 0 28 0.3 CHEESE CRACKERS, PLAIN 10 CRACK 3 50 6 10 0.9 CHEESE CRACKERS, SANDWHICH, PEANUT 1 SANDWHICH 2 40 1 8 0.4
CHEESE SAUCE WITH MILK, FARM MIX 1 CUP 17 305 53 279 9.3 CHEESEBURGER, 4OZ PATTY 1 SANDWHICH 31 525 104 194 15.1 CHEESEBURGER, REGULAR 1 SANDWHICH 15 300 44 112 7.3
CHEESECAKE 1 CAKE 213 3350 2053 1110 119.9 CHEESECAKE 1 PIECE 18 280 170 92 9.9 CHERRIES, SOUR, RED, CANNED, WATER 1 CUP 0 90 0 244 0.1
CHERRIES, SWEET, RAW 10 CHERY 1 50 0 68 0.1 CHERRY PIE 1 PIE 107 2465 0 945 28.4 CHERRY PIE 1 PIECE 18 410 0 158 4.7 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat CHESTNUTS, EUROPEAN, ROASTED 1 CUP 3 350 0 143 0.6 CHICKEN A LA KING, HOME RECIPE 1 CUP 34 470 221 245 12.9 CHICKEN AND NOODLES, HOME RECIPE 1 CUP 18 365 103 240 5.1
CHICKEN CHOW MEIN, CANNED 1 CUP 0 95 8 250 0.1 CHICKEN CHOW MEIN, HOME RECIPE 1 CUP 10 255 75 250 4.1 CHICKEN FRANKFURTER 1 FRANKFURT 9 115 45 45 2.5
CHICKEN GRAVY FROM DRY MIX 1 CUP 2 85 3 260 0.5 CHICKEN GRAVY, CANNED 1 CUP 14 190 5 238 3.4 CHICKEN LIVER, COOKED 1 LIVER 1 30 126 20 0.4
CHICKEN NOODLE SOUP, CANNED 1 CUP 2 75 7 241 0.7 CHICKEN NOODLE SOUP, DEHYDRATED, PREPARED 1 PACKET 1 40 2 188 0.2 CHICKEN POTPIE, HOME RECIPE 1 PIECE 31 545 56 232 10.3
CHICKEN RICE SOUP, CANNED 1 CUP 2 60 7 241 0.5 CHICKEN ROLL, LIGHT 2 SLICES 4 90 28 57 1.1 CHICKEN, CANNED, BONELESS 5 OUNCE 11 235 88 142 3.1 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat CHICKEN, FRIED, BATTER, BREAST 4.9 OUNCE 18 365 119 140 4.9 CHICKEN, FRIED, BATTER, DRUMSTICK 2.5 OUNCE 11 195 62 72 3 CHICKEN, FRIED, FLOUR, BREAST 3.5 OUNCE 9 220 87 98 2.4
CHICKEN, FRIED, FLOUR, DRUMSTICK 1.7 OUNCE 7 120 44 49 1.8 CHICKEN, ROASTED, BREAST 3.0 OUNCE 3 140 73 86 0.9 CHICKEN, ROASTED, DRUMSTICK 1.6 OUNCE 2 75 41 44 0.7
CHICKEN, STEWED, LIGHT / DARK MEAT 1 CUP 9 250 116 140 2.6 CHICKPEAS, COOKED, DRAINED 1 CUP 4 270 0 163 0.4 CHILI CON CARNE WITH BEANS, CANNED 1 CUP 16 340 28 255 5.8
CHILI POWDER 1 TEASPOON 0 10 0 3 0.1 CHOCOLATE CHIPS, SEMI SWEET 1 OUNCE 9 136 0 28 5.0 CHOCOLATE CHIP COOKIES, COMMERCIAL 4 COOKIE 9 180 5 42 2.9 CHOCOLATE CHIP COOKIES, HOME RECIPE 4 COOKIE 11 185 18 40 3.9
CHOCOLATE CHIP COOKIES, REFRIGERATED 4 COOKIE 11 225 22 48 4 CHOCOLATE MILK, LOW FAT 1% 1 CUP 3 160 7 250 1.5 CHOCOLATE MILK, LOW FAT 2% 1 CUP 5 180 17 250 3.1 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat CHOCOLATE MILK, REGULAR 1 CUP 8 210 31 250 5.3 CHOCOLATE, BITTER OT BAKING 1 OUNCE 15 145 0 28 9 CHOP SUEY WITH BEEF + PORK, HOME RECIPE 1 CUP 17 300 68 250 4.3 CINNAMON 1 TEASPOON 0 5 0 3 0 CLAM CHOWDER, MANHATTAN, CANNED 1 CUP 2 80 2 244 0.4 CLAM CHOWDER, NEW ENG, WITH MILK 1 CUP 7 165 22 248 3 CLAMS, CANNED, DRAINED 3 OUNCE 2 85 54 85 0.5 CLAMS, RAW 3 OUNCE 1 65 43 85 0.3 CLUB SODA 12 FLUID OUNCE 0 0 0 355 0 COCA POWDER WITH NON FAT DRY MILK, PREPARED 1 SERVNG 9 225 33 265 5.4 COCA POWDER WITH NON FAT DRY MILK 3/4 OUNCE 1 75 0 21 0.3 COCOA POWDER WITH NON FAT DRY MILK 1 OUNCE 1 100 1 28 0.6 COCOA POWDER WITH NON FAT DRY MILK, PREPARED 1 SERVNG 1 100 1 206 0.6 COCONUT, DEHYDRATED, SWEETENED, SHREDED 1 CUP 33 470 0 93 29.3 COCONUT, RAW, PIECE 1 PIECE 15 160 0 45 13.4 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat COCONUT, RAW, SHREDED 1 CUP 27 285 0 80 23.8 COFFEECAKE, CRUMB, FROM MIX 1 CAKE 41 1385 279 430 11.8 COFFEECAKE, CRUMB, FROM MIX 1 PIECE 7 230 47 72 2 COFFEE, BREWED 6 FLUID OUNCE 0 0 0 180 0 COFFEE, INSTANT, PREPARED 6 FLUID OUNCE 0 0 0 182 0 COLA, DIET, ASPARTAME ONLY 12 FLUID OUNCE 0 0 0 355 0 COLA, DIET, ASPARTAME + SACCHARIN 12 FLUID OUNCE 0 0 0 355 0 COLA, DIET, SACCHARIN ONLY 12 FLUID OUNCE 0 0 0 355 0 COLA, REGULAR 12 FLUID OUNCE 0 160 0 369 0 COLLARDS, COOKED FROM FROZEN 1 CUP 1 60 0 170 0.1 COLLARDS, COOKED FROM RAW 1 CUP 0 25 0 190 0.1 COOKED SALAD DRAINEDSSING, HOME RECIPE 1 TABLESPOON 2 25 9 16 0.5 CORN CHIPS 1 OUNCE 9 155 0 28 1.4 CORN FLAKES, KELLOGG'S 1 OUNCE 0 110 0 28 0 CORN FLAKES, TOASTIES 1 OUNCE 0 110 0 28 0 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat CORN GRITS, COOKED, INSTANT 1 PACKET 0 80 0 137 0 CORN GRITS, COOKED, REGULAR, WHITE, NO SALT 1 CUP 0 145 0 242 0 CORN GRITS, COOKED, REGULAR, WHITE, SALTED 1 CUP 0 145 0 242 0 CORN GRITS, COOKED, REGULAR, YELLOW, NO SALT 1 CUP 0 145 0 242 0 CORN GRITS, COOKED, REGULAR, YELLOW, SALTED 1 CUP 0 145 0 242 0 CORN MUFFINS, FROM COMMERCIAL MIX 1 MUFFIN 6 145 42 45 1.7 CORN MUFFINS, HOME RECIPE 1 MUFFIN 5 145 23 45 1.5 CORN OIL 1 CUP 218 1925 0 218 27.7 CORN OIL 1 TABLESPOON 14 125 0 14 1.8 CORNMEAL, BOLTED, DRY FORM 1 CUP 4 440 0 122 0.5 CORNMEAL, DEGERMED, ENRCHED, COOK 1 CUP 0 120 0 240 0 CORNMEAL, DEGERMED, ENRICHED, DRY 1 CUP 2 500 0 138 0.2 CORNMEAL, WHOLE-GROUND, UNBOLT, DRY 1 CUP 5 435 0 122 0.5 CORN, CANNED, BLENDED SMOOTH, WHITE, NO SALT 1 CUP 1 185 0 256 0.2 CORN, CANNED, BLENDED SMOOTH, WHITE, SALTED 1 CUP 1 185 0 256 0.2 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat CORN, CANNED, BLENDED SMOOTH, YELLOW, NO SALT 1 CUP 1 185 0 256 0.2 CORN, CANNED, BLENDED SMOOTH, YELLOW, SALTED 1 CUP 1 185 0 256 0.2 CORN, COOKED FARM FROZEN, WHITE 1 CUP 0 135 0 165 0 CORN, COOKED FARM FROZEN, WHITE 1 EAR 0 60 0 63 0.1 CORN, COOKED FARM FROZEN, YELLOW 1 CUP 0 135 0 165 0 CORN, COOKED FARM FROZEN, YELLOW 1 EAR 0 60 0 63 0.1 CORN, COOKED FROM RAW, WHITE 1 EAR 1 85 0 77 0.2 CORN, COOKED FROM RAW, YELLOW 1 EAR 1 85 0 77 0.2 CORN, CANNED, WHOLE KERNEL, WHITE, NO SALT 1 CUP 1 165 0 210 0.2 CORN, CANNED, WHOLE KERNEL, WHITE, SALTED 1 CUP 1 165 0 210 0.2 CORN, CANNED, WHOLE KERNEL, YELLOW, NO SALT 1 CUP 1 165 0 210 0.2 CORN, CANNED, WHOLE KERNEL, YELLOW, SALTED 1 CUP 1 165 0 210 0.2 COTTAGE CHEESE, BLENDED SMOOTH, LARGE CURD 1 CUP 9 215 31 210 6 COTTAGE CHEESE, BLENDED SMOOTH, WITH FRUIT 1 CUP 4 205 19 226 2.8 COTTAGE CHEESE, NOT BLENDED SMOOTH 1 CUP 1 125 10 145 0.4 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat CREAM OF CHICKEN SOUP WITH WATER, CANNED 1 CUP 7 115 10 244 2.1 CREAM OF CHICKEN SOUP WITH MILK, CANNED 1 CUP 11 190 27 248 4.6 CREAM OF MUSHROM SOUP WITH WATER, CANNED 1 CUP 9 130 2 244 2.4 CREAM OF MUSHROM SOUP WITH MILK, CANNED 1 CUP 14 205 20 248 5.1 CRABMEAT, CANNED 1 CUP 3 135 135 135 0.5 CRACKED-WHEAT BREAD 1 LOAF 16 1190 0 454 3.1 CRACKED-WHEAT BREAD 1 SLICE 1 65 0 25 0.2 CRACKED-WHEAT BREAD, TOASTED 1 SLICE 1 65 0 21 0.2 CRANBERRY JUICE COCKTAL WITH VITAMIN C 1 CUP 0 145 0 253 0 CRANBERRY SAUCE, CANNED, SWEETENED 1 CUP 0 420 0 277 0 CREAM CHEESE 1 OUNCE 10 100 31 28 6.2 CREAM CHEESE, FAT FREE 1 OUNCE 0.4 27 2 28 0.3 CREAM OF WHEAT, COOKED, MIX N EAT 1 PACKET 0 100 0 142 0 CREME PIE 1 PIE 139 2710 46 910 90.1 CREME PIE 1 PIECE 23 455 8 152 15 CREMED WHEAT, COOKED, QUICK, NO SALT 1 CUP 0 140 0 244 0.1 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat CREMED WHEAT, COOKED, QUICK, WITH SALT 1 CUP 0 140 0 244 0.1 CREMED WHEAT, COOKED, REGULAR, INSTANT, NO SALT 1 CUP 0 140 0 244 0.1 CREMED WHEAT, COOKED, REGULAR, INSTANT, SALTED 1 CUP 0 140 0 244 0.1 CROISSANTS 1 CROISSANT 12 235 13 57 3.5 CUCUMBER, WITH PEEL 6 SLICES 0 5 0 28 0 CURRY POWDER 1 TEASPOON 0 5 0 2 0 CUSTARD PIE 1 PIE 101 1985 1010 910 33.7 CUSTARD PIE 1 PIECE 17 330 169 152 5.6 CUSTARD, BAKED 1 CUP 15 305 278 265 6.8 DANDELION GREENS, COOKED, DRAINED 1 CUP 1 35 0 105 0.1 DANISH PASTRY, FRUIT 1 PASTRY 13 235 56 65 3.9 DANISH PASTRY, PLAIN, NO NUTS 1 OUNCE 6 110 24 28 1.8 DANISH PASTRY, PLAIN, NO NUTS 1 PASTRY 12 220 49 57 3.6 DANISH PASTRY, PLAIN, NO NUTS 1 RING 71 1305 292 340 21.8 DATES 10 DATES 0 230 0 83 0.1 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat DATES, CHOPPED 1 CUP 1 490 0 178 0.3 DEVIL'S FOOD CAKE, CHOCOLATE FROSTING, FMIX 1 CAKE 136 3755 598 1107 55.6 DEVIL'S FOOD CAKE, CHOCOLATE FROSTING, FMIX 1 CUPCAKE 4 120 19 35 1.8 DEVIL'S FOOD CAKE, CHOCOLATE FROSTING, FMIX 1 PIECE 8 235 37 69 3.5 DOUGHNUTS, CAKE TYPE, PLAIN 1 DONUT 12 210 20 50 2.8 DOUGHNUTS, YEAST-LEAVEND, GLAZED 1 DONUT 13 235 21 60 5.2 DUCK, ROASTED, FLESH ONLY 1/2 DUCK 25 445 197 221 9.2 EGGNOG 1 CUP 19 340 149 254 11.3 EGGPLANT, COOKED, STEAMED 1 CUP 0 25 0 96 0 EGGS, COOKED, FRIED 1 EGG 7 90 211 46 1.9 EGGS, COOKED, HARD-COOKED 1 EGG 5 75 213 50 1.6 EGGS, COOKED, POACHED 1 EGG 5 75 212 50 1.5 EGGS, COOKED, SCRAMBLED/OMELET 1 EGG 7 100 215 61 2.2 EGGS, RAW, WHITE 1 WHITE 0 15 0 33 0 EGGS, RAW, WHOLE 1 EGG 5 75 213 50 1.6 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat EGGS, RAW, YOLK 1 YOLK 5 60 213 17 1.6 ENCHILADA 1 ENCHLD 16 235 19 230 7.7 ENDIVE, CURLY, RAW 1 CUP 0 10 0 50 0 ENG MUFFIN, EGG, CHEESE, BACON 1 SANDWHICH 18 360 213 138 8 ENGLISH MUFFINS, PLAIN 1 MUFFIN 1 140 0 57 0.3 ENGLISH MUFFINS, PLAIN, TOASTD 1 MUFFIN 1 140 0 50 0.3 EVAPORATED MILK, SKIM, CANNED 1 CUP 1 200 9 255 0.3 EVAPORATED MILK, WHOLE, CANNED 1 CUP 19 340 74 252 11.6 FATS, COOKING, VEGETABLE SHORTENING 1 CUP 205 1810 0 205 51.3 FATS, COOKING, VEGETABLE SHORTENING 1 TABLESPOON 13 115 0 13 3.3 FETA CHEESE 1 OUNCE 6 75 25 28 4.2 FIG BARS 4 COOKIE 4 210 27 56 1 FIGS, DEHYDRATED 10 FIGS 2 475 0 187 0.4 FILBERTS, (HAZELNUTS) CHOPPED 1 CUP 72 725 0 115 5.3 FILBERTS, (HAZELNUTS) CHOPPED 1 OUNCE 18 180 0 28 1.3 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat FISH SANDWICH, LGE, NO CHEESE 1 SANDWHICH 27 470 91 170 6.3 FISH SANDWICH, REGULAR, NO CHEESE 1 SANDWHICH 23 420 56 140 6.3 FISH STICKS, FROZEN, REHEATED 1 STICK 3 70 26 28 0.8 FLOUNDER OR SOLE, BAKED, BUTTER 3 OUNCE 6 120 68 85 3.2 FLOUNDER OR SOLE, BAKED, MARGARINE 3 OUNCE 6 120 55 85 1.2 FLOUNDER OR SOLE, BAKED, WITH OUT FAT 3 OUNCE 1 80 59 85 0.3 FONDANT, UNCOATED 1 OUNCE 0 105 0 28 0 FRANKFURTER, COOKED 1 FRANKFURTER 13 145 23 45 4.8 FRENCH BREAD 1 SLICE 1 100 0 35 0.3 FRENCH OR VIENNA BREAD 1 LOAF 18 1270 0 454 3.8 FRENCH SALAD DRESSING, LOW CALORIE 1 TABLESPOON 2 25 0 16 0.2 FRENCH SALAD DRESSING, REGULAR 1 TABLESPOON 9 85 0 16 1.4 FRENCH TOAST, HOME RECIPE 1 SLICE 7 155 112 65 1.6 FRIED PIE, APPLE 1 PIE 14 255 14 85 5.8 FRIED PIE, CHERRY 1 PIE 14 250 13 85 5.8 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat FROOT LOOPS CEREAL 1 OUNCE 1 110 0 28 0.2 FRUIT COCKTAIL, CANNED, HEAVYSYRUP 1 CUP 0 185 0 255 0 FRUIT COCKTAIL, CANNED, JUICE PACK 1 CUP 0 115 0 248 0 FRUIT PUNCH DRINK, CANNED 6 FLUID OUNCE 0 85 0 190 0 FRUITCAKE, DARK, FROM HOME RECIPE 1 CAKE 228 5185 640 1361 47.6 FRUITCAKE, DARK, FROM HOME RECIPE 1 PIECE 7 165 20 43 1.5 FUDGE, CHOCOLATE, PLAIN 1 OUNCE 3 115 1 28 2.1 GARLIC POWDER 1 TEASPOON 0 10 0 3 0 GELATIN DESSERT, PREPARED 1/2 CUP 0 70 0 120 0 GELATIN, DRY 1 ENVELOPE 0 25 0 7 0 GINGER ALE 12 FLUID OUNCE 0 125 0 366 0 GINGERBREAD CAKE, FROM MIX 1 CAKE 39 1575 6 570 9.6 GINGERBREAD CAKE, FROM MIX 1 PIECE 4 175 1 63 1.1 GIN, RUM, VODKA, WHISKY 80-PROOF 1.5 FLUID OUNCE 0 95 0 42 0 GIN, RUM, VODKA, WHISKY 86-PROOF 1.5 FLUID OUNCE 0 105 0 42 0 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat GIN, RUM, VODKA, WHISKY 90-PROOF 1.5 FLUID OUNCE 0 110 0 42 0 GOLDEN GRAHAMS CEREAL 1 OUNCE 1 110 0 28 0.7 GRAHAM CRACKER, PLAIN 2 CRACKR 1 60 0 14 0.4 GRAPE-NUTS CEREAL 1 OUNCE 0 100 0 28 0 GRAPE DRAINEDINK, CANNED 6 FLUID OUNCE 0 100 0 187 0 GRAPE JUICE, CANNED 1 CUP 0 155 0 253 0.1 GRAPE SODA 12 FLUID OUNCE 0 180 0 372 0 GRAPEFRT JUICE, FROZEN, CONCENTRATED, UNSWTEENED 6 FLUID OUNCE 1 300 0 207 0.1 GRAPEFRT JUICE, FROZEN, DILUTED, UNSWTEENED 1 CUP 0 100 0 247 0 GRAPEFRUIT JUICE, CANNED, SWEETENED 1 CUP 0 115 0 250 0 GRAPEFRUIT JUICE, CANNED, UNSWEETENED 1 CUP 0 95 0 247 0 GRAPEFRUIT JUICE, RAW 1 CUP 0 95 0 247 0 GRAPEFRUIT, CANNED, SYRUP PACK 1 CUP 0 150 0 254 0 GRAPEFRUIT, RAW, PINK 1/2 FRUIT 0 40 0 120 0 GRAPEFRUIT, RAW, WHITE 1/2 FRUIT 0 40 0 120 0 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat GRAPEJCE, FROZEN, CONCENTRATE, SWEETENED, WITH C 6 FLUID OUNCE 1 385 0 216 0.2 GRAPEJCE, FROZEN, DILUTED, SWEETENED, WITH C 1 CUP 0 125 0 250 0.1 GRAPES, EUROPEAN, RAW, THOMPSN 10 GRAPE 0 35 0 50 0.1 GRAPES, EUROPEAN, RAW, TOKAY 10 GRAPE 0 40 0 57 0.1 GRAVY AND TURKEY, FROZEN 5 OUNCE 4 95 26 142 1.2 GREAT NORTHN BEANS, DRY, COOKED, DRAINED 1 CUP 1 210 0 180 0.1 GROUND BEEF, BROILED, LEAN 3 OUNCE 16 230 74 85 6.2 GROUND BEEF, BROILED, REGULAR 3 OUNCE 18 245 76 85 6.9 GUM DROPS 1 OUNCE 0 100 0 28 0 HADDOCK, BREADED, FRIED 3 OUNCE 9 175 75 85 2.4 HALF AND HALF, CREAM 1 CUP 28 315 89 242 17.3 HALF AND HALF, CREAM 1 TABLESPOON 2 20 6 15 1.1 HALIBUT, BROILED, BUTTER, LEMON JUICE 3 OUNCE 6 140 62 85 3.3 HAMBURGER, 4OZ PATTY 1 SANDWHICH 21 445 71 174 7.1 HAMBURGER, REGULAR 1 SANDWHICH 11 245 32 98 4.4 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat HARD CANDY 1 OUNCE 0 110 0 28 0 HERRING, PICKLED 3 OUNCE 13 190 85 85 4.3 HOLLANDAISE SAUCE, WITH WATER, FARM MIX 1 CUP 20 240 52 259 11.6 HONEY 1 CUP 0 1030 0 339 0 HONEY 1 TABLESPOON 0 65 0 21 0 HONEY NUT CHEERIOS CEREAL 1 OUNCE 1 105 0 28 0.1 HONEYDEW MELON, RAW 1/10 MELON 0 45 0 129 0 ICE CREAM, VANLLA, REGULAR 11% 1 CUP 14 270 59 133 8.9 ICE CREAM, VANLLA, REGULAR 11% 1/2 GALON 115 2155 476 1064 71.3 ICE CREAM, VANLLA, REGULAR 11% 3 FLUID OUNCE 5 100 22 50 3.4 ICE CREAM, VANLLA, RICH 16% FAT 1 CUP 24 350 88 148 14.7 CE CREAM, VANLLA, RICH 16% FAT 1/2 GALON 190 2805 703 1188 118.3 ICE CREAM, VANLLA, SOFT SERVE 1 CUP 23 375 153 173 13.5 ICE MILK, VANILLA, 4% FAT 1 CUP 6 185 18 131 3.5 ICE MILK, VANILLA, 4% FAT 1/2 GALON 45 1470 146 1048 28.1 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat ICE MILK, VANILLA, SOFTSERVE 3% 1 CUP 5 225 13 175 2.9 IMITATION CREAMERS, LIQUID FROZEN 1 TABLESPOON 1 20 0 15 1.4 IMITATION CREAMERS, POWDERED 1 TEASPOON 1 10 0 2 0.7 IMITATION WHIPPED TOPPING, FROZEN 1 CUP 19 240 0 75 16.3 IMITATION WHIPPED TOPPING, FROZEN 1 TABLESPOON 1 15 0 4 0.9 IMITATION SOUR DRESSING 1 CUP 39 415 13 235 31.2 IMITATION SOUR DRESSING 1 TABLESPOON 2 20 1 12 1.6 IMITATION WHIPPED TOPPING, PRESSURIZED 1 CUP 16 185 0 70 13.2 IMITATION WHIPPED TOPPING, PRESSURIZED 1 TABLESPOON 1 10 0 4 0.8 IMITATION WHIPPED TOPPING, POWDERED, PREPARED 1 CUP 10 150 8 80 8.5 IMITATION WHIPPED TOPPING, POWDERED, PREPARED 1 TABLESPOON 0 10 0 4 0.4 ITALIAN BREAD 1 LOAF 4 1255 0 454 0.6 ITALIAN BREAD 1 SLICE 0 85 0 30 0 ITALIAN SALAD DRESSING, LOW CALORIEOR 1 TABLESPOON 0 5 0 15 0 ITALIAN SALAD DRESSING, REGULAR 1 TABLESPOON 9 80 0 15 1.3 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat JAMS AND PRESERVES 1 PACKET 0 40 0 14 0 JAMS AND PRESERVES 1 TABLESPOON 0 55 0 20 0 JELLIES 1 PACKET 0 40 0 14 0 JELLIES 1 TABLESPOON 0 50 0 18 0 JELLY BEANS 1 OUNCE 0 105 0 28 0 JERUSALEM-ARTICHOKE, RAW 1 CUP 0 115 0 150 0 KALE, COOKED FROM FROZEN 1 CUP 1 40 0 130 0.1 KALE, COOKED FROM RAW 1 CUP 1 40 0 130 0.1 KIWIFRUIT, RAW 1 KIWIFRUIT 0 45 0 76 0 KOHLRABI, COOKED, DRAINED 1 CUP 0 50 0 165 0 LAMB, RIB, ROASTED, LEAN ONLY 2 OUNCE 7 130 50 57 3.2 LAMB, RIB, ROASTED, LEAN + FAT 3 OUNCE 26 315 77 85 12.1 LAMB, CHOPS, ARM, BRAISED, LEAN 1.7 OUNCE 7 135 59 48 2.9 LAMB, CHOPS, ARM, BRAISED, LEAN + FAT 2.2 OUNCE 15 220 77 63 6.9 LAMB, CHOPS, LOIN, BROIL, LEAN 2.3 OUNCE 6 140 60 64 2.6 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat LAMB, CHOPS, LOIN, BROIL, LEAN + FAT 2.8 OUNCE 16 235 78 80 7.3 LAMB, LEG, ROASTED, LEAN ONLY 2.6 OUNCE 6 140 65 73 2.4 LAMB, LEG, ROASTED, LEAN+ FAT 3 OUNCE 13 205 78 85 5.6 LARD 1 CUP 205 1850 195 205 80.4 LARD 1 TABLESPOON 13 115 12 13 5.1 LEMON-LIME SODA 12 FLUID OUNCE 0 155 0 372 0 LEMON JUICE, CANNED 1 CUP 1 50 0 244 0.1 LEMON JUICE, CANNED 1 TABLESPOON 0 5 0 15 0 LEMON JUICE, RAW 1 CUP 0 60 0 244 0 LEMON JUICE, FROZEN, SINGLE-STRENGTH 6 FLUID OUNCE 1 55 0 244 0.1 LEMON MERINGUE PIE 1 PIE 86 2140 857 840 26 LEMON MERINGUE PIE 1 PIECE 14 355 143 140 4.3 LEMONADE, CONCENTRATE, FROZEN, UNDILUTED 6 FLUID OUNCE 0 425 0 219 0 LEMONADE, CONCENTRATE, FROZEN, DILUTED 6 FLUID OUNCE 0 80 0 185 0 LEMONS, RAW 1 LEMON 0 15 0 58 0 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat LENTILS, DRY, COOKED 1 CUP 1 215 0 200 0.1 LETTUCE, BUTTERHEAD, RAW, HEAD 1 HEAD 0 20 0 163 0 LETTUCE, BUTTERHEAD, RAW, LEAVE 1 LEAF 0 0 0 15 0 LETTUCE, CRISPHEAD, RAW, HEAD 1 HEAD 1 70 0 539 0.1 LETTUCE, CRISPHEAD, RAW, PIECES 1 CUP 0 5 0 55 0 LETTUCE, CRISPHEAD, RAW, WEDGE 1 WEDGE 0 20 0 135 0 LETTUCE, LOOSELEAF 1 CUP 0 10 0 56 0 LIGHT, COFFEE OR TABLE CREAM 1 CUP 46 470 159 240 28.8 LIGHT, COFFEE OR TABLE CREAM 1 TABLESPOON 3 30 10 15 1.8 LIMA BEANS, DRY, COOKED, DRAINED 1 CUP 1 260 0 190 0.2 LIMA BEANS, BABY, FROZEN, COOKED, DRAINED 1 CUP 1 190 0 180 0.1 LIMA BEANS, THICK SEED, FROZEN, COOKED 1 CUP 1 170 0 170 0.1 LIME JUICE, RAW 1 CUP 0 65 0 246 0 LIME JUICE, CANNED 1 CUP 1 50 0 246 0.1 LIMEADE, CONCENTRATE, FROZEN, UNDIL 6 FLUID OUNCE 0 410 0 218 0 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat LIMEADE, CONCEN, FROZEN, DILUTED 6 FLUID OUNCE 0 75 0 185 0 LUCKY CHARMS CEREAL 1 OUNCE 1 110 0 28 0.2 MACADAMIA NUTS, OIL ROASTED, SALTED 1 CUP 103 960 0 134 15.4 MACADAMIA NUTS, OIL ROASTED, SALTED 1 OUNCE 22 205 0 28 3.2 MACADAMIA NUTS, OIL ROASTED, UNSALTED 1 CUP 103 960 0 134 15.4 MACADAMIA NUTS, OIL ROASTED, UNSALTED 1 OUNCE 22 205 0 28 3.2 MACARONI AND CHEESE, CANNED 1 CUP 10 230 24 240 4.7 MACARONI AND CHEESE, HOME RECIPE 1 CUP 22 430 44 200 9.8 MACARONI, COOKED, FIRM 1 CUP 1 190 0 130 0.1 MACARONI, COOKED, TENDER, HOT 1 CUP 1 155 0 140 0.1 MACARONI, COOKED, TENDER, COLD 1 CUP 0 115 0 105 0.1 MALT-O-MEAL, WITH SALT 1 CUP 0 120 0 240 0 MALT-O-MEAL, WITH OUT SALT 1 CUP 0 120 0 240 0 MALTED MILK, CHOCOLATE, POWDER 3/4 OUNCE 1 85 1 21 0.5 MALTED MILK, CHOCOLATE, POWDER, PREPARED 1 SERVNG 9 235 34 265 5.5 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat MALTED MILK, NATURAL, POWDER 3/4 OUNCE 2 85 4 21 0.9 MALTED MILK, NATURAL, POWDER, PREPARED 1 SERVNG 10 235 37 265 6 MANGOS, RAW 1 MANGO 1 135 0 207 0.1 MARGARINE, IMITATION 40% FAT 1 TABLESPOON 5 50 0 14 1.1 MARGARINE, IMITATION 40% FAT 8 OUNCE 88 785 0 227 17.5 MARGARINE, REGULR, HARD, 80% FAT 1 PAT 4 35 0 5 0.8 MARGARINE, REGULR, HARD, 80% FAT 1 TABLESPOON 11 100 0 14 2.2 MARGARINE, REGULR, HARD, 80% FAT 1/2 CUP 91 810 0 113 17.9 MARGARINE, REGULR, SOFT, 80% FAT 1 TABLESPOON 11 100 0 14 1.9 MARGARINE, REGULR, SOFT, 80% FAT 8 OUNCE 183 1625 0 227 31.3 MARGARINE, SPREAD, HARD, 60% FAT 1 PAT 3 25 0 5 0.7 MARGARINE, SPREAD, HARD, 60% FAT 1 TABLESPOON 9 75 0 14 2 MARGARINE, SPREAD, HARD, 60% FAT 1/2 CUP 69 610 0 113 15.9 MARGARINE, SPREAD, SOFT, 60% FAT 1 TABLESPOON 9 75 0 14 1.8 MARGARINE, SPREAD, SOFT, 60% FAT 8 OUNCE 138 1225 0 227 29.1 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat MARSHMALLOWS 1 OUNCE 0 90 0 28 0 MAYONNAISE TYPE SALAD DRESSING 1 TABLESPOON 5 60 4 15 0.7 MAYONNAISE, IMITATION 1 TABLESPOON 3 35 4 15 0.5 MAYONNAISE, REGULAR 1 TABLESPOON 11 100 8 14 1.7 MELBA TOAST, PLAIN 1 PIECE 0 20 0 5 0.1 MILK CHOCOLATE CANDY, PLAIN 1 OUNCE 9 145 6 28 5.4 MILK CHOCOLATE CANDY, WITH ALMOND 1 OUNCE 10 150 5 28 4.8 MILK CHOCOLATE CANDY, WITH PEANUTS 1 OUNCE 11 155 5 28 4.2 MILK CHOCOLATE CANDY, WITH RICE CRACKER 1 OUNCE 7 140 6 28 4.4 MILK, LOFAT, 1%, ADDED SOLIDS 1 CUP 2 105 10 245 1.5 MILK, LOFAT, 1%, NO ADDED SOLID 1 CUP 3 100 10 244 1.6 MILK, LOFAT, 2%, ADDED SOLIDS 1 CUP 5 125 18 245 2.9 MILK, LOFAT, 2%, NO ADDED SOLID 1 CUP 5 120 18 244 2.9 MILK, SKIM, ADDED MILK SOLIDS 1 CUP 1 90 5 245 0.4 MILK, SKIM, NO ADDED MILK SOLID 1 CUP 0 85 4 245 0.3 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat MILK, WHOLE, 3.3% FAT 1 CUP 8 150 33 244 5.1 MINESTRONE SOUP, CANNED 1 CUP 3 80 2 241 0.6 MISO 1 CUP 13 470 0 276 1.8 MIXED GRAIN BREAD 1 LOAF 17 1165 0 454 3.2 MIXED GRAIN BREAD 1 SLICE 1 65 0 25 0.2 MIXED GRAIN BREAD, TOASTED 1 SLICE 1 65 0 23 0.2 MIXED NUTS WITH PEANUTS, DRY, SALTED 1 OUNCE 15 170 0 28 2 MIXED NUTS WITH PEANUTS, DRY, UNSALTED 1 OUNCE 15 170 0 28 2 MIXED NUTS WITH PEANUTS, OIL, SALTED 1 OUNCE 16 175 0 28 2.5 MIXED NUTS WITH PEANUTS, OIL, UNSALTED 1 OUNCE 16 175 0 28 2.5 MOLASSES, CANE, BLACKSTRAP 2 TABLESPOON 0 85 0 40 0 MOZZARELLA CHEESE, WHOLE MILK 1 OUNCE 6 80 22 28 3.7 MOZZARELLA CHEESEE, SKIM, LOW MOISTURE 1 OUNCE 5 80 15 28 3.1 MUENSTER CHEESE 1 OUNCE 9 105 27 28 5.4 MUSHROOM GRAVY, CANNED 1 CUP 6 120 0 238 1 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat MUSHROOMS, CANNED, DRAINED, SALTED 1 CUP 0 35 0 156 0.1 MUSHROOMS, COOKED, DRAINED 1 CUP 1 40 0 156 0.1 MUSHROOMS, RAW .......................... 1 CUP 0 20 0 70 0 MUSTARD GREENS, COOKED, DRAINED 1 CUP 0 20 0 140 0 MUSTARD, PREPARED, YELLOW 1 TEASPOON 0 5 0 5 0 NATURE VALLEY GRANOLA CEREAL 1 OUNCE 5 125 0 28 3.3 NECTARINES, RAW 1 NECTARINE 1 65 0 136 0.1 NEUFCHATEL CHEESE 1 OUNCE 7 75 22 28 4.0 NEUFCHATEL CHEESE, LIGHT 1 OUNCE 7 70 20 28 4.0 NON FAT DRY MILK, INSTANT IZED 1 CUP 0 245 12 68 0.3 NON FAT DRY MILK, INSTANT IZED 1 ENVLOPE 1 325 17 91 0.4 NOODLES, CHOW MEIN, CANNED 1 CUP 11 220 5 45 2.1 NOODLES, EGG, COOKED 1 CUP 2 200 50 160 0.5 OATMEAL BREAD 1 LOAF 20 1145 0 454 3.7 OATMEAL BREAD ................................ 1 SLICE 1 65 0 25 0.2 OATMEAL BREAD, TOASTED 1 SLICE 1 65 0 23 0.2 OATMEAL WITH RAISINS COOKIES 4 COOKIE 10 245 2 52 2.5 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat OATMEAL, COOKED, INSTANT, FLAVORED, FORTIFIED 1 PACKET 2 160 0 164 0.3 OATMEAL, COOKED, INSTANT, PLAIN, FORTIFIED 1 PACKET 2 105 0 177 0.3 OATMEAL, COOKED, REGULAR, QUICK, INSTANT, WITH OSAL 1 CUP 2 145 0 234 0.4 OATMEAL, COOKED, REGULAR, QUICK, INSTANT, SALTED 1 CUP 2 145 0 234 0.4 OCEAN PERCH, BREADED, FRIED 1 FILLET 11 185 66 85 2.6 OKRA PODS, COOKED 8 PODS 0 25 0 85 0 OLIVE OIL 1 CUP 216 1910 0 216 29.2 OLIVE OIL 1 TABLESPOON 14 125 0 14 1.9 OLIVES, CANNED, GREEN 4 MEDIUM 2 15 0 13 0.2 OLIVES, CANNED, RIPE, MISSION ....................... 3 SMALL 2 15 0 9 0.3 ONION POWDER 1 TEASPOON 0 5 0 2 0 ONION RINGS, BREADED, FROZEN, PREPARED 2 RINGS 5 80 0 20 1.7 ONION SOUP, DEHYDRATEDATD, PREPRED 1 PACKET 0 20 0 184 0.1 ONION SOUP, DEHYDRATED, UNPRPRED 1 PACKET 0 20 0 7 0.1 ONIONS, RAW, CHOPPED 1 CUP 0 55 0 160 0.1 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat ONIONS, RAW, COOKED, DRAINED 1 CUP 0 60 0 210 0.1 ONIONS, RAW, SLICED 1 CUP 0 40 0 115 0.1 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat ONIONS, SPRING, RAW 6 ONION 0 10 0 30 0 ORANGE JUICE, CANNED 1 CUP 0 105 0 249 0 ORANGE JUICE, CHILLED 1 CUP 1 110 0 249 0.1 ORANGE JUICE, RAW 1 CUP 0 110 0 248 0.1 ORANGE JUICE, FROZEN CONCENTRATE 6 FLUID OUNCE 0 340 0 213 0.1 ORANGE JUICE, FROZEN, CNCN, DILUTED 1 CUP 0 110 0 249 0 ORANGE SODA 12 FLUID OUNCE 0 180 0 372 0 ORANGE + GRAPEFRUIT JUICE, CANNED 1 CUP 0 105 0 247 0 ORANGES, RAW 1 ORANGE 0 60 0 131 0 ORANGES, RAW, SECTIONS 1 CUP 0 85 0 180 0 OREGANO 1 TEASPOON 0 5 0 2 0 OYSTERS, BREADED, FRIED 1 OYSTER 5 90 35 45 1.4 OYSTERS, RAW 1 CUP 4 160 120 240 1.4 PANCAKES, BUCKWHEAT, FROM MIX 1 PANCAKE 2 55 20 27 0.9 PANCAKES, PLAIN, FROM MIX 1 PANCAKE 2 60 16 27 0.5 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat PANCAKES, PLAIN, HOME RECIPE 1 PANCAKE 2 60 16 27 0.5 PAPAYAS, RAW 1 CUP 0 65 0 140 0.1 PAPRIKA 1 TEASPOON 0 5 0 2 0 PARMESAN CHEESE, GRATED 1 CUP 30 455 79 100 19.1 PARMESAN CHEESE, GRATED 1 OUNCE 9 130 22 28 5.4 PARMESAN CHEESE, GRATED 1 TABLESPOON 2 25 4 5 1 PARSLEY, FREEZE + DEHYDRATED 1 TABLESPOON 0 0 0 0 0 PARSLEY, RAW 10 SPRIG 0 5 0 10 0 PARSNIPS, COOKED, DRAINED 1 CUP 0 125 0 156 0.1 PASTERZD PROCES CHEESE, SWISS 1 OUNCE 7 95 24 28 4.5 PASTERZD PROCES CHEESE, AMERICAN 1 OUNCE 9 105 27 28 5.6 PASTERZD PROCES CHESE FOOD, AMERICAN 1 OUNCE 7 95 18 28 4.4 PASTERZD PROCES CHESE SPRED, AMERICAN 1 OUNCE 6 80 16 28 3.8 PEA BEANS, DRY, COOKED, DRAINED 1 CUP 1 225 0 190 0.1 PEACH PIE 1 PIE 101 2410 0 945 24.6 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat PEACH PIE 1 PIECE 17 405 0 158 4.1 PEACHES, CANNED, HEAVY SYRUP 1 CUP 0 190 0 256 0 PEACHES, CANNED, HEAVY SYRUP 1 HALF 0 60 0 81 0 PEACHES, CANNED, JUICE PACK 1 CUP 0 110 0 248 0 PEACHES, CANNED, JUICE PACK 1 HALF 0 35 0 77 0 PEACHES, DEHYDRATED 1 CUP 1 380 0 160 0.1 PEACHES, DEHYDRATED, COOKED, UNSWEETENED 1 CUP 1 200 0 258 0.1 PEACHES, FROZEN, SWETNED, WITH VITAMIN C 1 CUP 0 235 0 250 0 PEACHES, FROZEN, SWETNED, WITH VITAMIN C 10 OUNCE 0 265 0 284 0 PEACHES, RAW 1 PEACH 0 35 0 87 0 PEACHES, RAW, SLICED 1 CUP 0 75 0 170 0 PEANUT BUTTER 1 TABLESPOON 8 95 0 16 1.4 PEANUT BUTTER COOKIE, HOME RECIPE 4 COOKIE 14 245 22 48 4 PEANUT OIL 1 CUP 216 1910 0 216 36.5 PEANUT OIL 1 TABLESPOON 14 125 0 14 2.4 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat PEANUTS, OIL ROASTED, SALTED 1 CUP 71 840 0 145 9.9 PEANUTS, OIL ROASTED, SALTED 1 OUNCE 14 165 0 28 1.9 PEANUTS, OIL ROASTED, UNSALTED 1 CUP 71 840 0 145 9.9 PEANUTS, OIL ROASTED, UNSALTED 1 OUNCE 14 165 0 28 1.9 PEARS, CANNED, HEAVY SYRUP 1 CUP 0 190 0 255 0 PEARS, CANNED, HEAVY SYRUP 1 HALF 0 60 0 79 0 PEARS, CANNED, JUICE PACK 1 CUP 0 125 0 248 0 PEARS, CANNED, JUICE PACK 1 HALF 0 40 0 77 0 PEARS, RAW, BARTLETT 1 PEAR 1 100 0 166 0 PEARS, RAW, BOSC 1 PEAR 1 85 0 141 0 PEARS, RAW, D'ANJOU 1 PEAR 1 120 0 200 0 PEAS, EDIBLE POD, COOKED, DRAINED 1 CUP 0 65 0 160 0.1 PEAS, GREEN, CANNED, DRAINED, SALTED 1 CUP 1 115 0 170 0.1 PEAS, GREEN, CANNED, DRAINED, NO SALT 1 CUP 1 115 0 170 0.1 PEAS, SPLIT, DRY, COOKED 1 CUP 1 230 0 200 0.1 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat PEAS, GRN, FROZEN COOKED, DRAINED 1 CUP 0 125 0 160 0.1 PEA, GREEN, SOUP, CANNED 1 CUP 3 165 0 250 1.4 PECAN PIE 1 PIE 189 3450 569 825 28.1 PECAN PIE 1 PIECE 32 575 95 138 4.7 PECANS, HALVES 1 CUP 73 720 0 108 5.9 PECANS, HALVES 1 OUNCE 19 190 0 28 1.5 PEPPER-TYPE SODA 12 FLUID OUNCE 0 160 0 369 0 PEPPERS, HOT CHILI, RAW, GREEN 1 PEPPER 0 20 0 45 0 PEPPERS, HOT CHILI, RAW, RED 1 PEPPER 0 20 0 45 0 PEPPERS, SWEET, COOKED, GREEN 1 PEPPER 0 15 0 73 0 PEPPERS, SWEET, COOKED, RED 1 PEPPER 0 15 0 73 0 PEPPERS, SWEET, RAW, GREEN 1 PEPPER 0 20 0 74 0 PEPPERS, SWEET, RAW, RED 1 PEPPER 0 20 0 74 0 PEPPER, BLACK 1 TEASPOON 0 5 0 2 0 PICKLES, CUCUMBER, DILL 1 PICKLE 0 5 0 65 0 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat PICKLES, CUCUMBER, FRESH PACK 2 SLICES 0 10 0 15 0 PICKLES, CUCUMBER, SWEET GHERKIN 1 PICKLE 0 20 0 15 0 PIECRUST, FROM MIX 2 CRUST 93 1485 0 320 22.7 PIECRUST, FROM HOME RECIPE 1 SHELL 60 900 0 180 14.8 PINE NUTS 1 OUNCE 17 160 0 28 2.7 PINEAPPLE-GRAPEFRUIT JUICE DRINK 6 FLUID OUNCE 0 90 0 187 0 PINEAPPLE JUICE, CANNED, UNSWEETENED 1 CUP 0 140 0 250 0 PINEAPPLE, CANNED, HEAVY SYRUP 1 CUP 0 200 0 255 0 PINEAPPLE, CANNED, HEAVY SYRUP 1 SLICE 0 45 0 58 0 PINEAPPLE, CANNED, JUICE PACK 1 CUP 0 150 0 250 0 PINEAPPLE, CANNED, JUICE PACK 1 SLICE 0 35 0 58 0 PINEAPPLE, RAW, DICED 1 CUP 1 75 0 155 0 PINTO BEANS, DRY, COOKED, DRAINED 1 CUP 1 265 0 180 0.1 PISTACHIO NUTS 1 OUNCE 14 165 0 28 1.7 PITA BREAD 1 PITA 1 165 0 60 0.1 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat PIZZA, CHEESE 1 SLICE 9 290 56 120 4.1 PLANTAINS, COOKED 1 CUP 0 180 0 154 0.1 PLANTAINS, RAW 1 PLANTAIN 1 220 0 179 0.3 PLUMS, CANNED, HEAVY SYRUP 1 CUP 0 230 0 258 0 PLUMS, CANNED, HEAVY SYRUP 3 PLUMS 0 120 0 133 0 PLUMS, CANNED, JUICE PACK .......... 1 CUP 0 145 0 252 0 PLUMS, CANNED, JUICE PACK 3 PLUMS 0 55 0 95 0 PLUMS, RAW, 1-1/2-IN DIAM 1 PLUM 0 15 0 28 0 PLUMS, RAW, 2-1/8-IN DIAM 1 PLUM 0 35 0 66 0 POPCORN, AIR-POPPED, UNSALTED 1 CUP 0 30 0 8 0 POPCORN, POPPED, VEG OIL, SALTED 1 CUP 3 55 0 11 0.5 POPCORN, SUGAR SYRUP COATED 1 CUP 1 135 0 35 0.1 POPSICLE 1 POPSICLE 0 70 0 95 0 PORK CHOP, LOIN, BROIL, LEAN 2.5 OUNCE 8 165 71 72 2.6 PORK CHOP, LOIN, BROIL, LEAN + FAT 3.1 OUNCE 19 275 84 87 7 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat PORK CHOP, LOIN, PANFRY, LEAN 2.4 OUNCE 11 180 72 67 3.7 PORK CHOP, LOIN, PANFRY, LEAN + FAT 3.1 OUNCE 27 335 92 89 9.8 PORK FRESH HAM, ROASTED, LEAN 2.5 OUNCE 8 160 68 72 2.7 PORK FRESH HAM, ROASTED, LEAN + FAT 3 OUNCE 18 250 79 85 6.4 PORK FRESH RIB, ROASTED, LEAN 2.5 OUNCE 10 175 56 71 3.4 PORK FRESH RIB, ROASTED, LEAN + FAT 3 OUNCE 20 270 69 85 7.2 PORK SHOULDER, BRAISD, LEAN 2.4 OUNCE 8 165 76 67 2.8 PORK SHOULDER, BRAISD, LEAN + FAT 3 OUNCE 22 295 93 85 7.9 PORK, CURED, BACON, REGUL, COOKED 3 SLICE 9 110 16 19 3.3 PORK, CURED, BACON, CANADN, COOKED 2 SLICE 4 85 27 46 1.3 PORK, CURED, HAM, CANNED, ROAST 3 OUNCE 7 140 35 85 2.4 PORK, CURED, HAM, ROSTED, LEAN 2.4 OUNCE 4 105 37 68 1.3 PORK, CURED, HAM, ROSTED, LEAN + FAT 3 OUNCE 14 205 53 85 5.1 PORK, LINK, COOKED 1 LINK 4 50 11 13 1.4 PORK, LUNCHEON MEAT, CANNED 2 SLICES 13 140 26 42 4.5 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat PORK, LUNCHEON MEAT, CHOPPED HAM 2 SLICES 7 95 21 42 2.4 PORK, LUNCHEON MEAT, COOKED HAM, LEAN 2 SLICES 3 75 27 57 0.9 PORK, LUNCHEON MEAT, COOKED HAM, REGULAR 2 SLICES 6 105 32 57 1.9 POTATO CHIPS 10 CHIPS 7 105 0 20 1.8 POTATO SALAD MADE WITH MAYONNAISE 1 CUP 21 360 170 250 3.6 POTATOES, AU GRATIN, FROM MIX 1 CUP 10 230 12 245 6.3 POTATOES, AU GRATIN, HOME RECIPE 1 CUP 19 325 56 245 11.6 POTATOES, BAKED FLESH ONLY 1 POTATO 0 145 0 156 0 POTATOES, BAKED WITH SKIN 1 POTATO 0 220 0 202 0.1 POTATOES, BOILED, PEELED AFTER 1 POTATO 0 120 0 136 0 POTATOES, BOILED, PEELED BEFORE 1 POTATO 0 115 0 135 0 POTATOES, HASHED BROWN, FROZEN 1 CUP 18 340 0 156 7 POTATOES, MASHED, FARM DEHYDRATED 1 CUP 12 235 29 210 7.2 POTATOES, MASHED, RECIPE, MILK + MAR 1 CUP 9 225 4 210 2.2 POTATOES, MASHED, RECIPE, WITH MILK 1 CUP 1 160 4 210 0.7 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat POTATOES, SCALLOPED, FROM MIX 1 CUP 11 230 27 245 6.5 POTATOES, SCALLOPED, HOME RECIPE 1 CUP 9 210 29 245 5.5 POTATOES, FRENCH-FRIED, FROZEN, FRIED 10 STRIP 8 160 0 50 2.5 POTATOES, FRENCH-FRIED, FROZEN, OVEN 10 STRIP 4 110 0 50 2.1 POUND CAKE, COMMERCIAL 1 LOAF 94 1935 1100 500 52 POUND CAKE, COMMERCIAL 1 SLICE 5 110 64 29 3 POUND CAKE, FROM HOME 1 LOAF 94 2025 555 514 21.1 POUND CAKE, FROM HOME RECIPE 1 SLICE 5 120 32 30 1.2 PRETZELS, STICK 10 PRETZEL 0 10 0 3 0 PRETZELS, TWISTED, DUTCH 1 PRETZEL 1 65 0 16 0.1 PRETZELS, TWISTED, THIN 10 PRETZEL 2 240 0 60 0.4 PRODUCT 19 CEREAL 1 OUNCE 0 110 0 28 0 PROVOLONE CHEESE 1 OUNCE 8 100 20 28 4.8 PRUNE JUICE, CANNED 1 CUP 0 180 0 256 0 PRUNES, DEHYDRATED 5 LARGE 0 115 0 49 0 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat PRUNES, DEHYDRATED, COOKED, UNSWEETENED 1 CUP 0 225 0 212 0 PUDDING, CHOCOLATE, CANNED 5 OUNCE 11 205 1 142 9.5 PUDDING, CHOC, COOKED FROM MIX 1/2 CUP 4 155 14 130 2.3 PUDDING, RICE, FROM MIX 1/2 CUP 4 155 15 132 2.3 PUDDING, TAPIOCA, CANNED 5 OUNCE 5 160 0 142 4.8 PUDDING, TAPIOCA, FROM MIX 1/2 CUP 4 145 15 130 2.3 PUDDING, VANILLA, CANNED 5 OUNCE 10 220 1 142 9.5 PUDDING, VANILLA, COOKED FROM MIX 1/2 CUP 4 145 15 130 2.3 PUDDING, VANILLA, INSTANT FARM MIX 1/2 CUP 4 150 15 130 2.2 PUMPERNICKEL BREAD 1 LOAF 16 1160 0 454 2.6 PUMPERNICKEL BREAD 1 SLICE 1 80 0 32 0.2 PUMPERNICKEL BREAD, TOASTED 1 SLICE 1 80 0 29 0.2 PUMPKIN AND SQUASH KERNELS 1 OUNCE 13 155 0 28 2.5 PUMPKIN PIE 1 PIE 102 1920 655 910 38.2 PUMPKIN PIE 1 PIECE 17 320 109 152 6.4 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat PUMPKIN, CANNED 1 CUP 1 85 0 245 0.4 PUMPKIN, COOKED FROM RAW 1 CUP 0 50 0 245 0.1 QUICHE LORRAINE 1 SLICE 48 600 285 176 23.2 RADISHES, RAW 4 RADISH 0 5 0 18 0 RAISIN BRAN, KELLOGG'S 1 OUNCE 1 90 0 28 0.1 RAISIN BRAN, POST 1 OUNCE 1 85 0 28 0.1 RAISIN BREAD 1 LOAF 18 1260 0 454 4.1 RAISIN BREAD 1 SLICE 1 65 0 25 0.2 RAISIN BREAD, TOASTED 1 SLICE 1 65 0 21 0.2 RAISINS 1 CUP 1 435 0 145 0.2 RAISINS 1 PACKET 0 40 0 14 0 RASPBERRIES, FROZEN, SWEETENED 1 CUP 0 255 0 250 0 RASPBERRIES, FROZEN, SWEETENED 10 OUNCE 0 295 0 284 0 RASPBERRIES, RAW 1 CUP 1 60 0 123 0 RED KIDNEY BEANS, DRY, CANNED 1 CUP 1 230 0 255 0.1 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat REFRIED BEANS, CANNED 1 CUP 3 295 0 290 0.4 RELISH, SWEET 1 TABLESPOON 0 20 0 15 0 RHUBARB, COOKED, ADDED SUGAR 1 CUP 0 280 0 240 0 RICE KRISPIES CEREAL 1 OUNCE 0 110 0 28 0 RICE, BROWN, COOKED 1 CUP 1 230 0 195 0.3 RICE, WHITE, COOKED 1 CUP 0 225 0 205 0.1 RICE, WHITE, INSTANT, COOKED 1 CUP 0 180 0 165 0.1 RICE, WHITE, PARBOILED, COOKED 1 CUP 0 185 0 175 0 RICE, WHITE, PARBOILED, RAW 1 CUP 1 685 0 185 0.1 RICE, WHITE, RAW 1 CUP 1 670 0 185 0.2 RICOTTA CHEESE, PART SKIM MILK 1 CUP 19 340 76 246 12.1 RICOTTA CHEESE, WHOLE MILK 1 CUP 32 430 124 246 20.4 ROAST BEEF SANDWICH 1 SANDWHICH 13 345 55 150 3.5 ROLLS, DINNER, COMMERCIAL 1 ROLL 2 85 0 28 0.5 ROLLS, DINNER, HOME RECIPE 1 ROLL 3 120 12 35 0.8 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat ROLLS, FRANKFURTER + HAMBURGER 1 ROLL 2 115 0 40 0.5 ROLLS, HARD 1 ROLL 2 155 0 50 0.4 ROLLS, HOAGIE OR SUBMARINE 1 ROLL 8 400 0 135 1.8 ROOT BEER 12 FLUID OUNCE 0 165 0 370 0 RYE BREAD, LIGHT 1 LOAF 17 1190 0 454 3.3 RYE BREAD, LIGHT 1 SLICE 1 65 0 25 0.2 RYE BREAD, LIGHT, TOASTED 1 SLICE 1 65 0 22 0.2 RYE WAFERS, WHOLE-GRAIN 2 WAFERS 1 55 0 14 0.3 SAFFLOWER OIL ....................... 1 CUP 218 1925 0 218 19.8 SAFFLOWER OIL 1 TABLESPOON 14 125 0 14 1.3 SALAMI, COOKED TYPE 2 SLICES 11 145 37 57 4.6 SALAMI, DRY TYPE 2 SLICES 7 85 16 20 2.4 SALMON, BAKED, RED 3 OUNCE 5 140 60 85 1.2 SALMON, CANNED, PINK, WITH BONES 3 OUNCE 5 120 34 85 0.9 SALMON, SMOKED 3 OUNCE 8 150 51 85 2.6 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat SALT 1 TEASPOON 0 0 0 6 0 SALTINES 4 CRACKR 1 50 4 12 0.5 SANDWICH SPREAD, PORK, BEEF 1 TABLESPOON 3 35 6 15 0.9 SANDWICH TYPE COOKIE 4 COOKIE 8 195 0 40 2 SARDINES, ATLNTC, CANNED, OIL, DRAINED 3 OUNCE 9 175 85 85 2.1 SAUERKRAUT, CANNED 1 CUP 0 45 0 236 0.1 SCALLOPS, BREADED, FROZEN, REHEAT 6 SCALOP 10 195 70 90 2.5 SEAWEED, KELP, RAW 1 OUNCE 0 10 0 28 0.1 SEAWEED, SPIRULINA, DEHYDRATED 1 OUNCE 2 80 0 28 0.8 SELF-RISING FLOUR, UNSIFTED 1 CUP 1 440 0 125 0.2 SEMISWEET CHOCOLATE 1 CUP 61 860 0 170 36.2 SESAME SEEDS 1 TABLESPOON 4 45 0 8 0.6 SHAKES, THICK, CHOCOLATE 10 OUNCE 8 335 30 283 4.8 SHAKES, THICK, VANILLA 10 OUNCE 9 315 33 283 5.3 SHEETCAKE, NO FROSTNG, HOME RECIPE 1 CAKE 108 2830 552 777 29.5 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat SHEETCAKE, WITH FROSTNG, HOME RECIPE 1 CAKE 129 4020 636 1096 41.6 SHEETCAKE, WITH FROSTNG, HOME RECIPE 1 PIECE 14 445 70 121 4.6 SHEETCAKE, NO FROSTNG, HOME RECIPE 1 PIECE 12 315 61 86 3.3 SHERBET, 2% FAT 1 CUP 4 270 14 193 2.4 SHERBET, 2% FAT 1/2 GAL 31 2160 113 1542 19 SHORTBREAD COOKIE, COMMERCIAL 4 COOKIE 8 155 27 32 2.9 SHORTBREAD COOKIE, HOME RECIPE 2 COOKIE 8 145 0 28 1.3 SHREDED WHEAT CEREAL 1 OUNCE 1 100 0 28 0.1 SHRIMP, CANNED, DRAINED 3 OUNCE 1 100 128 85 0.2 SHRIMP, FRENCH FRIED 3 OUNCE 10 200 168 85 2.5 SNACK CAKES, DEVILS FOOD, CREAM FILLED SMALL CAKE 4 105 15 28 1.7 SNACK CAKES, SPONGE CREME FILLING SMALL CAKE 5 155 7 42 2.3 SNACK TYPE CRACKERS 1 CRACKER 1 15 0 3 0.2 SNAP BEAN, CANNED, DRAINED, GREEN, SALT 1 CUP 0 25 0 135 0 SNAP BEAN, CANNED, DRAINED, GREEN, NO SALT 1 CUP 0 25 0 135 0 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat SNAP BEAN, CANNED, DRAINED, YELLOW, SALT 1 CUP 0 25 0 135 0 SNAP BEAN, CANNED, DRAINED, YELLOW, NO SALT 1 CUP 0 25 0 135 0 SNAP BEAN, FROZEN, COOKED, DRAINED, GREEN 1 CUP 0 35 0 135 0 SNAP BEAN, FROZEN, COOKED, DRAINED, YELLOW 1 CUP 0 35 0 135 0 SNAP BEAN, RAW, COOKED, DRAINED, GREEN 1 CUP 0 45 0 125 0.1 SNAP BEAN, RAW, COOKED, DRAINED, YELLOW 1 CUP 0 45 0 125 0.1 SOUR CREAM 1 CUP 48 495 102 230 30 SOUR CREAM 1 TABLESPOON 3 25 5 12 1.6 SOY SAUCE 1 TABLESPOON 0 10 0 18 0 SOYBEAN COTTONSEED OIL, HYDROGENATED 1 CUP 218 1925 0 218 39.2 SOYBEAN COTTONSEED OIL, HYDROGENATED 1 TABLESPOON 14 125 0 14 2.5 SOYBEAN OIL, HYDROGENATED 1 CUP 218 1925 0 218 32.5 SOYBEAN OIL, HYDROGENATED 1 TABLESPOON 14 125 0 14 2.1 SOYBEANS, DRY, COOKED, DRAINED 1 CUP 10 235 0 180 1.3 SPAGHETTI, COOKED, FIRM 1 CUP 1 190 0 130 0.1 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat SPAGHETTI, COOKED, TENDER 1 CUP 1 155 0 140 0.1 SPAGHETTI, TOMATO SAUCE CHEESE, CONDENSED 1 CUP 2 190 3 250 0.4 SPAGHETTI, TOMATO SAUCE CHEE, HOME RECIPE 1 CUP 9 260 8 250 3 SPAGHETTI, MEATBALLS, TOMATO SAUCE, CONDENSED 1 CUP 10 260 23 250 2.4 SPAGHETTI, MEATBALLS, TOMATO SAUCE, HOME RECIPE 1 CUP 12 330 89 248 3.9 SPECIAL K CEREAL 1 OUNCE 0 110 0 28 0 SPINACH SOUFFLE 1 CUP 18 220 184 136 7.1 SPINACH, CANNED, DRAINED, SALTED 1 CUP 1 50 0 214 0.2 SPINACH, CANNED, DRAINED, NO SALT 1 CUP 1 50 0 214 0.2 SPINACH, COOKED FR FROZENEN, DRAINED 1 CUP 0 55 0 190 0.1 SPINACH, COOKED FROM RAW, DRAINED 1 CUP 0 40 0 180 0.1 SPINACH, RAW 1 CUP 0 10 0 55 0 SQUASH, SUMMER, COOKED, DRAINED 1 CUP 1 35 0 180 0.1 SQUASH, WINTER, BAKED 1 CUP 1 80 0 205 0.3 STRAWBERRIES, FROZEN, SWEETENED 1 CUP 0 245 0 255 0 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat STRAWBERRIES, FROZEN, SWEETENED 10 OUNCE 0 275 0 284 0 STRAWBERRIES, RAW 1 CUP 1 45 0 149 0 SUGAR COOKIE, FROM REFRIGERATED DOUGH 4 COOKIE 12 235 29 48 2.3 SUGAR FROSTED FLAKES, KELLOGG 1 OUNCE 0 110 0 28 0 SUGAR SMACKS CEREAL 1 OUNCE 1 105 0 28 0.1 SUGAR, BROWN, PRESSED DOWN 1 CUP 0 820 0 220 0 SUGAR, POWDERED, SIFTED 1 CUP 0 385 0 100 0 SUGAR, WHITE, GRANULATED 1 CUP 0 770 0 200 0 SUGAR, WHITE, GRANULATED 1 PACKET 0 25 0 6 0 SUGAR, WHITE, GRANULATED 1 TABLESPOON 0 45 0 12 0 SUNFLOWER OIL 1 CUP 218 1925 0 218 22.5 SUNFLOWER OIL 1 TABLESPOON 14 125 0 14 1.4 SUNFLOWER SEEDS 1 OUNCE 14 160 0 28 1.5 SUPER SUGAR CRISP CEREAL 1 OUNCE 0 105 0 28 0 SWEET (DARK) CHOCOLATE 1 OUNCE 10 150 0 28 5.9 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat SWEETENED CONDENSED MILK CANNED 1 CUP 27 980 80 306 16.8 SWEETPOTATOES, BAKED, PEELED 1 POTATO 0 115 0 114 0 SWEETPOTATOES, BOILED, NO PEEL 1 POTATO 0 160 0 151 0.1 SWEETPOTATOES, CANDIED 1 PIECE 3 145 8 105 1.4 SWEETPOTATOES, CANNED, MASHED 1 CUP 1 260 0 255 0.1 SWEETPOTATOES, CNNED, VAC PACK 1 PIECE 0 35 0 40 0 SWISS CHEESE 1 OUNCE 8 105 26 28 5 SYRUP, CHOCOLATE FLAVORED THIN 2 TABLESPOON 0 85 0 38 0.2 SYRUP, CHOCOLATE FLVRED, FUDGE 2 TABLESPOON 5 125 0 38 3.1 TABLE SYRUP (CORN AND MAPLE) 2 TABLESPOON 0 122 0 42 0 TACO 1 TACO 11 195 21 81 4.1 TAHINI 1 TABLESPOON 8 90 0 15 1.1 TANGERINE JUICE, CANNED, SWEETENED 1 CUP 0 125 0 249 0 TANGERINES, CANNED, LIGHT SYRUP 1 CUP 0 155 0 252 0 TANGERINES, RAW 1 TANGARINE 0 35 0 84 0 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat TARTAR SAUCE 1 TABLESPOON 8 75 4 14 1.2 TEA, BREWED 8 FLUID OUNCE 0 0 0 240 0 TEA, INSTANT, PREPRD, UNSWEETEND 8 FLUID OUNCE 0 0 0 241 0 TEA, INSTANT, PREPARD, SWEETENED 8 FLUID OUNCE 0 85 0 262 0 TOASTER PASTRIES 1 PASTRY 6 210 0 54 1.7 TOFU 1 PIECE 5 85 0 120 0.7 TOMATO JUICE, CANNED WITH SALT 1 CUP 0 40 0 244 0 TOMATO JUICE, CANNED N SALT 1 CUP 0 40 0 244 0 TOMATO PASTE, CANNED WITH SALT 1 CUP 2 220 0 262 0.3 TOMATO PASTE, CANNED NO SALT 1 CUP 2 220 0 262 0.3 TOMATO PUREE, CANNED WITH SALT 1 CUP 0 105 0 250 0 TOMATO PUREE, CANNED NO SALT 1 CUP 0 105 0 250 0 TOMATO SAUCE, CANNED WITH SALT 1 CUP 0 75 0 245 0.1 TOMATO SOUP WITH MILK, CANNED 1 CUP 6 160 17 248 2.9 TOMATO SOUP WITH WATER, CANNED 1 CUP 2 85 0 244 0.4 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat TOMATO VEG SOUP, DEHYD, PREPRED 1 PACKET 1 40 0 189 0.3 TOMATOES, CANNED, S + L, SALTED 1 CUP 1 50 0 240 0.1 TOMATOES, CANNED, S + L, NO SALT 1 CUP 1 50 0 240 0.1 TOMATOES, RAW 1 TOMATO 0 25 0 123 0 TORTILLAS, CORN 1 TORTILLA 1 65 0 30 0.1 TOTAL CEREAL 1 OUNCE 1 100 0 28 0.1 TRIX CEREAL 1 OUNCE 0 110 0 28 0.2 TROUT, BROILED, WITH BUTTER, LEMON JUICE 3 OUNCE 9 175 71 85 4.1 TUNA SALAD 1 CUP 19 375 80 205 3.3 TUNA, CANNED, DRAINED, OIL, CHK, LIGHT 3 OUNCE 7 165 55 85 1.4 TUNA, CANNED, DRAINED, WATER, WHITE 3 OUNCE 1 135 48 85 0.3 TURKEY HAM, CURED TURKEY THIGH 2 SLICES 3 75 32 57 1 TURKEY LOAF, BREAST MEAT NO C 2 SLICES 1 45 17 42 0.2 TURKEY LOAF, BREAST MEAT, WITH C 2 SLICES 1 45 17 42 0.2 TURKEY PATTIES, BRD, BATTERED, FRIED 1 PATTY 12 180 40 64 3 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat TURKEY ROAST, FROZEN, LIGHT + DARK, COOKED 3 OUNCE 5 130 45 85 1.6 TURKEY, ROASTED, DARK MEAT 4 PIECES 6 160 72 85 2.1 TURKEY, ROASTED, LIGHT MEAT 2 PIECES 3 135 59 85 0.9 TURKEY, ROASTED, LIGHT + DARK 1 CUP 7 240 106 140 2.3 TURKEY, ROASTED, LIGHT + DARK 3 PIECES 4 145 65 85 1.4 TURNIP GREENS, COOKED FARM FROZEN 1 CUP 1 50 0 164 0.2 TURNIP GREENS, COOKED FROM RAW 1 CUP 0 30 0 144 0.1 TURNIPS, COOKED, DICED 1 CUP 0 30 0 156 0 VANILLA WAFERS 10 COOKE 7 185 25 40 1.8 VEAL CUTLET, MEDIUM FAT, BRAISED, BROILED 3 OUNCE 9 185 86 85 4.1 VEAL RIB, MEDIUM FAT, ROASTED 3 OUNCE 14 230 109 85 6 VEGETABLE BEEF SOUP, CANNED 1 CUP 2 80 5 244 0.9 VEGETABLE JUICE COCKTAIL, CANNED 1 CUP 0 45 0 242 0 VEGETABLES, MIXED, CANNED 1 CUP 0 75 0 163 0.1 VEGETABLES, MIXED, COOKED FROZEN 1 CUP 0 105 0 182 0.1 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat VEGETARIAN SOUP, CANNED 1 CUP 2 70 0 241 0.3 VIENNA BREAD 1 SLICE 1 70 0 25 0.2 VIENNA SAUSAGE 1 SAUSAGE 4 45 8 16 1.5 VINEGAR AND OIL SALAD DRESSING 1 TABLESPOON 8 70 0 16 1.5 VINEGAR, CIDER 1 TABLESPOON 0 0 0 15 0 WAFFLES, FROM HOME RECIPE 1 WAFFLE 13 245 102 75 4 WAFFLES, FROM MIX 1 WAFFLE 8 205 59 75 2.7 WALNUTS, BLACK, CHOPPED 1 CUP 71 760 0 125 4.5 WALNUTS, BLACK, CHOPPED 1 OUNCE 16 170 0 28 1 WALNUTS, ENGLISH, PIECES 1 CUP 74 770 0 120 6.7 WALNUTS, ENGLISH, PIECES 1 OUNCE 18 180 0 28 1.6 WATER CHESTNUTS, CANNED 1 CUP 0 70 0 140 0 WATERMELON, RAW 1 PIECE 2 155 0 482 0.3 WATERMELON, RAW, DICED 1 CUP 1 50 0 160 0.1 WHEAT BREAD 1 LOAF 19 1160 0 454 3.9 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat WHEAT BREAD 1 SLICE 1 65 0 25 0.2 WHEAT BREAD, TOASTED 1 SLICE 1 65 0 23 0.2 WHEAT FLOUR, ALL-PURPOSE, SIFTED 1 CUP 1 420 0 115 0.2 WHEAT FLOUR, ALL-PURPOSE, UNSIFTED 1 CUP 1 455 0 125 0.2 WHEATIES CEREAL 1 OUNCE 0 100 0 28 0.1 WHEAT, THIN CRACKERS 4 CRACKER 1 35 0 8 0.5 WHIPPED TOPPING, PRESSURIZED 1 CUP 13 155 46 60 8.3 WHIPPED TOPPING, PRESSURIZED 1 TABLESPOON 1 10 2 3 0.4 WHIPPING CREAM, UNWHIPPED, HEAVY 1 CUP 88 820 326 238 54.8 WHIPPING CREAM, UNWHIPPED, HEAVY 1 TABLESPOON 6 50 21 15 3.5 WHIPPING CREAM, UNWHIPPED, LIGHT 1 CUP 74 700 265 239 46.2 WHIPPING CREAM, UNWHIPPED, LIGHT 1 TABLESPOON 5 45 17 15 2.9 WHITE BREAD 1 LOAF 18 1210 0 454 5.6 WHITE BREAD CRUMBS, SOFT 1 CUP 2 120 0 45 0.6 WHITE BREAD CUBES 1 CUP 1 80 0 30 0.4 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat WHITE BREAD, SLICE 18 PER LOAF 1 SLICE 1 65 0 25 0.3 WHITE BREAD, SLICE 22 PER LOAF 1 SLICE 1 55 0 20 0.2 WHITE BREAD, TOASTED 18 PER 1 SLICE 1 65 0 22 0.3 WHITE BREAD, TOASTED 22 PER LOAF 1 SLICE 1 55 0 17 0.2 WHITE CAKE WITH WHITE FROSTNG, COMMERCIAL 1 CAKE 148 4170 46 1140 33.1 WHITE CAKE WITH WHITE FROSTNG, COMMERCIAL 1 PIECE 9 260 3 71 2.1 WHITE SAUCE WITH MILK FROM MIX 1 CUP 13 240 34 264 6.4 WHITE SAUCE, MEDIUM, HOME RECIPE 1 CUP 30 395 32 250 9.1 WHOLE-WHEAT BREAD 1 LOAF 20 1110 0 454 5.8 WHOLE-WHEAT BREAD 1 SLICE 1 70 0 28 0.4 WHOLE-WHEAT BREAD, TOASTED 1 SLICE 1 70 0 25 0.4 WHOLE-WHEAT FLOUR, HARD WHITE, STIR 1 CUP 2 400 0 120 0.3 WHOLE-WHEAT WAFERS, CRACKERS 2 CRACKER 2 35 0 8 0.5 WINE, DESSERT 3.5 FLUID OUNCE 0 140 0 103 0 WINE, TABLE, RED 3.5 FLUID OUNCE 0 75 0 102 0 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat WINE, TABLE, WHITE 3.5 FLUID OUNCE 0 80 0 102 0 YEAST, BAKERS, DRY, ACTIVE 1 PAKAGE 0 20 0 7 0 YEAST, BREWERS, DRY 1 TABLESPOON 0 25 0 8 0 YELLOW CAKE WITH CHOCOLATE FROSTING, FARM MIX 1 CAKE 125 3735 576 1108 47.8 YELLOW CAKE WITH CHOCOLATE FROSTING, FARM MIX 1 PIECE 8 235 36 69 3 YELLOW CAKE WITH CHOCOLATE FROSTING, COMMERCIAL 1 CAKE 175 3895 609 1108 92 YELLOW CAKE WITH CHOCOLATE FROSTING, COMMERCIAL 1 PIECE 11 245 38 69 5.7 YOGURT, WITH LOFAT MILK, PLAIN 8 OUNCE 4 145 14 227 2.3 YOGURT, WITH LOFAT MILK, FRUIT FLAVOURED 8 OUNCE 2 230 10 227 1.6 YOGURT, WITH NON FAT MILK 8 OUNCE 0 125 4 227 0.3 YOGURT, WITH WHOLE MILK 8 OUNCE 7 140 29 227 4.8 SATURATED FAT and CHOLESTEROL CHART BY FOOD: Fat, Calorie, Cholesterol, Weight, Saturated Fat




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