15
0
63
Potato, red-skinned, mashed
1/2 cup, 112 grams
16
0
61
Potato, red-skinned, microwaved
1 medium, 112 grams
15
0
49
Potato, red-skinned, peeled, boiled
1 medium, 112 grams
15
0
58
Potato, sour cream & chive, Wendy's
1
380
8
74
6
Potato, white-skinned, mashed
1/2 cup, 112 grams
20
0
70
Potato, white-skinned, peeled, boiled
1 medium, 135 grams
116
2.3
27
0.1
63
Potato, white-skinned, with skin, baked in oven (no fat)
1 large, 202 grams
220
4.7
51
0.2
85
Potato, white-skinned, with skin, microwaved
1 medium, 112 grams
29
0
82
Potatoes Desiree, peeled, boiled
1 medium, 112 grams
13
0
101
Pound Cake
1 slice, 84 grams
397.6
3.4
42
15
54
Premium saltine crackers
12 crackers, 33.6 grams
150
3.1
24
4.4
74
Pretzels
1 oz., 28 grams
108
2.6
22
1
83
Prune
10, 84 grams
201
2.2
53
0.4
29
Pumpernickel bread, whole grain
2 slices
82
2.9
32
2
51
Pumpkin seeds
2 Tablespoons
93
3
4
8
Quarter Pounder w/ cheese, McDonald's
1
530
28
38
30
Quarter Pounder, McDonald's
1
420
23
37
21
Rabbit
3 oz., 85 grams
145
28
0
3
0
Raisins
1 cup, 165 grams
488
5.3
0
0.8
64
Ravioli, meat-filled, cooked
7.5 oz., 213grams
223
9
36
4.7
39
Regular roast beef, Arby's
1
388
23
33
19
Regular roast beef, Hardee's
1
310
17
26
16
Rice Basmati, white, boiled
1 cup, 196 grams
50
0
58
Rice bran, extruded
1 cup, 83 grams
278
11
14
17.3
19
Rice Cakes
2 cakes, 18 grams
70
2
14
0
82
Rice Glutinous, white, steamed
1 cup
37
0
98
Rice vermicelli, cooked
6 oz., 168 grams
48
0
58
Rice, converted, Uncle Ben's
1 cup, 168 grams
38
0
44
Rice, parboiled
1 cup
38
0
48
Roast beef sub, Subway
6 inch
238
13
37
4
Roast chicken club, Arby's
1
546
31
37
31
Roast chicken deluxe, Arby's
1
433
24
36
22
Roast chicken salad, Arby's
1
149
20
12
2
Roasted chicken sub, Subway
6 inch
350
25
47
7
Roll (bread), Kaiser
1 roll, 56 grams
137
4.3
28
0.4
73
Romano (cranberry) beans, boiled
1/2 cup, 84 grams
21
0
46
Root Beer (A&W)
8 Fluid Ounces
110
0
20
0
Rutabaga, peeled, boiled
1/2 cup, 72.8 grams
29
0.9
7
0.2
72
Rye Bread
1 slice, 32 grams
64
2
12
1
65
Ryvita Tasty Dark Rye Whole Grain Crisp Bread
2 slices, 64.4 grams
16
1
69
Salami, beef
1 slice, 23 grams
60
4
1
5
0
Salami, beef & pork
1 slice, 28 grams
57
3
1
5
0
Salami, Hard
1 slice, 10 grams
42
2
0
3
0
Sausage & Egg biscuit, Hardee's
1
620
19
45
41
Sausage biscuit, McDonald's
1
470
11
35
31
Sausage McMuffin, w/egg, McDonald's
1
440
19
27
28
Sausage, egg, and cheese biscuit, Burger King
1
620
20
37
43
Seafood & Crab salad, Subway
1
244
13
10
17
Seafood & Crab sub, light, Subway
6 inch
347
20
45
10
Seafood & Crab sub, Subway
6 inch
430
20
44
19
Semolina, cooked
1 cup, 168 grams
17
0
55
Sesame butter, tahini
1 Tablespoon
91
3
3
8
Sesame seeds
2 Tablespoons
103
3
4
9
Short grain rice, white
1 cup
42
0
72
Shortbread
2small cookies, 15 grams
75
1.1
10
3.5
64
Shredded wheat
1 biscuit, 28 grams
19
0
62
Shredded wheat, spoonsize
2/3 cup, 33.6 grams
27
0
58
Single burger, plain, Wendy's
1
360
24
31
16
Single burger, w/works, Wendy's
1
420
25
37
20
Skim Milk
1 cup, 250 ml
88
9
13
0
32
Slice
12 Fluid Ounces
190
0
50
0
Soy beans, cooked
1 cup, 172 grams
298
28.6
17
15.4
18
Spagetti, white, cooked
2 oz., 57 grams
211
7.3
43
1
41
Spagetti, whole wheat
2 oz., 57 grams
198
8.4
43
1
37
Spicy Italian sub, Subway
6 inch
482
21
44
25
Spirali, durum, cooked
1 cup, 168 grams
56
1
43
Split peas, cooked
1 cup, 200 grams
230
16
42
0.8
32
Star Pastina, cooked
1 cup, 168 grams
56
1
38
Starkiss, Dairy Queen
1
80
0
21
0
Steak & cheese sub, Subway
6 inch
335
24
46
7
Strawberry Blizzard, Dairy Queen
small
400
9
66
11
Strawberry Breeze, Dairy Queen
small
320
10
68
1
Strawberry jam
1 T
18
0
51
Subway Club salad, Subway
1
119
13
11
3
Subway Club sub, Subway
6 inch
305
20
46
5
Subway Melt sub, Subway
6 inch
381
21
47
12
Sucrose
10 grams
40
0
10
0
64
Summer Sausage
1 slice, 23 grams
80
4
1
7
0
Sunflower seeds, salted
2 Tablespoons
93
3
4
8
Super roast beef, Arby's
1
523
25
50
27
Sweet Potato, peeled, boiled, mashed
1, 114 grams
118
2
28
0.1
54
Taco salad, w/o dressing, Wendy's
1
380
26
28
19
Tea, plain, regular or instant
1 teabag or 1 teaspoon
0
0
0
0
Tomato Juice
8 Ounces, 1 Cup
50
1
9
0
Tonic (Canada Dry)
8 Fluid Ounces
100
0
24
0
Tortellini, cheese, cooked
8oz., 224 grams
28
7
50
Trail mix, w/chocolate chips
1/4 cup
177
5
16
12
Trail mix, w/seeds
1/4 cup
173
5
17
11
Tuna sub, light, Subway
6 inch
390
19
46
14
Tuna sub, Subway
6 inch
535
19
44
31
Turkey breast & ham sub, Subway
6 inch
291
17
47
4
Turkey breast sub, Subway
6 inch
286
17
46
4
Turkey Dark w/o skin, roasted
3.5 oz., 100 grams
187
29
0
7
0
Turkey Dark w/skin, roasted