Fat and Fibre Guide
FAT COUNTER
(1oz = 28.35g, 1 cup = 237ml)
All values are approximated according to the best of current nutritional studies.
| TYPE | SERVING | FAT(GRAMS) | |
| Beef: | |||
| Hamburger, extra lean | 3 oz | 13.9 | |
| Porterhouse steak | 3.5 oz | 10 | |
| Round steak | 3.5 oz | 10 | |
| Sirloin steak | 3.5 oz | 10 | |
| T-bone steak | 3.5 oz | 10 | |
| Fillet steak | 3.5 oz | 10 | |
| Pork: | |||
| Bacon | 1 slice | 4 | |
| Ham, lean | 1 slice | 6 | |
| Loin chop | 2 oz | 22.5 | |
| Poultry: | |||
| Chicken breast, no skin | 4 oz | 7 | |
| Thigh, roasted, no skin | 3.5 oz | 11.2 | |
| Turkey breast, roasted no skin | 3.5 oz | 5 | |
| Egg | 1 | 5 | |
| Fish: | |||
| Cod | 3.5 oz | 0.3 | |
| Crab | 1/2 cup | 2.1 | |
| Shellfish | 3.5 oz | 2 | |
| Tuna, canned in water | 6.5 oz | 1.7 | |
| Sole or haddock | 3.5 oz | 0.8 | |
| Miscellaneous: | |||
| Liver, fried | 3.5 oz | 10.6 | |
| Crisps (Regular, not low fat) | Per 100g | 20 | |
| Chocolate | Per 100g | 25 | |
| Ice cream | Per 100g | 40+ | |
| Nuts | Per 100g | 60+ | |
| Chips | Per 100g | 40+ | |
| Cheese | 3 oz | 25 | |
| Mayonnaise | 1 tabsp | 15 | |
| Butter | 1 tabsp | 15 | |
| Biscuits | Per biscuit | 2.5 | |
| ITEM | SERVING | FAT(GRAMS) | FIBRE(GRAMS) |
| CEREALS: | |||
| Bran Flakes, 40% | 1 oz | 0.5 | 4.5 |
| Bran, 100% | 1/2 cup | 1.4 | 12.1 |
| Corn Flakes | 1 cup | 0.1 | 0.4 |
| Granola Grains | 1/3 cup | 6.5 | 1.8 |
| Barley | 3/4 cup | 0.2 | 1.4 |
| Corn | 3/4 cup | 0.7 | 1.5 |
| Wheat | 3/4 cup | 0.3 | 2.5 |
| Oats instant | 1 packet | 1.7 | 1.2 |
| Oats regular | 3/4 cup | 1.8 | 1.2 |
| Puffed rice | 1 cup | 0.1 | 0.1 |
| Sugar Frosted Flakes | 3/4 cup | 0.2 | 0.6 |
| CHEESE: | |||
| American reduced cal | 1 oz | 2.2 | 0 |
| American regular | 1 oz | 8.9 | 0 |
| Brie | 1 oz | 7.9 | 0 |
| Cheddar | 1 oz | 9.4 | 0 |
| Cottage Cheese 1 oz fat | 1/2 cup | 1 | 0 |
| Cottage Cheese 2 oz fat | 1/2 cup | 3 | 0 |
| Creamed Cheese 'lite' | 1 oz | 7 | 0 |
| Gouda | 1 oz | 7.8 | 0 |
| Mozzarella part skimmed | 1 oz | 4.5 | 0 |
| Mozzarella whole milk | 1 oz | 7 | 0 |
| Parmesan grated | 1 tbsp | 1.5 | 0 |
| Pimiento cheese spread | 1 oz | 8.8 | 0 |
| Recotta part skimmed | 1/2 cup | 9.8 | 0 |
| Recotta whole milk | 1/2 cup | 16.1 | 0 |
| Roquefort | 1 oz | 8.7 | 0 |
| Swiss | 1oz | 7.8 | 0 |
| FATS: | |||
| Bacon, fat | 1 tabsp | 14 | 0 |
| Beef, seperate fat | 1 oz | 23.3 | 0 |
| Butter, regular | 1 tabsp | 4.1 | 0 |
| Butter, whipped | 1 tabsp | 3.1 | 0 |
| Cream, light | 1 tabsp | 2.9 | 0 |
| Cream, medium (25% fat) | 1 tabsp | 3.8 | 0 |
| Liquid cream substitute | 1/2 fl.oz | 1.5 | 0 |
| Powdered cream substitute | 1 tabsp | 0.7 | 0 |
| Margarine - solid or liquid | 1 tabsp | 4 | 0 |
| Reduced cal margarine | 1 tabsp | 2 | 0 |
| Mayonnaise - regular | 1 tabsp | 11 | 0 |
| Reduced calorie mayonnaise | 1 tabsp | 5 | 0 |
| Park fat (lard) | 1 tabsp | 12.8 | 0 |
| Shortening, solid veg. | 1 tabsp | 12 | 0 |
| Cultured sour cream | 1 tabsp | 2.5 | 0 |
| Reduced fat sour | 1 tabsp | 1.3 | 0 |
| Whipped topping | 1 tabsp | 1 | 0 |
| PIES: | |||
| Apple | 1/8 pie | 11.9 | 0.5 |
| Banana Cream | 1/8 pie | 14 | 0 |
| Blueberry | 1/8 pie | 17.3 | 1.1 |
| Boston Cream | 1/8 pie | 12.5 | 0 |
| Cherry | 1/8 pie | 18 | 0.2 |
| Chocolate Cream | 1/8 pie | 17 | 0.2 |
| Coconut Cream | 1/8 pie | 14 | 0 |
| Lemon Chiffon | 1/8 pie | 13 | 0 |
| Lemon Meringue | 1/8 pie | 13.1 | 0.1 |
| Mincemeat | 1/8 pie | 18.4 | 0.6 |
| Peach | 1/8 pie | 17.7 | 0.7 |
| Pecan | 1/8 pie | 18.3 | 0.4 |
| Pumpkin | 1/8 pie | 16.8 | 0.8 |
| Rhubarb | 1/8 pie | 17.1 | 1 |
| Strawberry | 1/8 pie | 9.1 | 0.9 |
| Sweet Potato | 1/8 pie | 18.2 | 0.3 |
| PUDDINGS: | |||
| Choc with whole milk | 1/2 cup | 8.5 | 0.6 |
| All other flavours | 1/2 cup | 5.5 | 0.1 |
| Sherbert | 1 cup | 0 | 0 |
| Turnover | 1 | 20 | 0 |
| Yoghurt - low fat | 1 cup | 8 | 0 |
| Yoghurt - no fat | 1 cup | 1 | 0 |
| Choc Ice Cream - 16% fat | 1 cup | 26.5 | 0 |
| Strawberry Ice Cream | 1 cup | 12 | 0 |
| Vanilla Ice Cream 16% fat | 1 cup | 23.7 | 0 |
| Cone for ice cream | 1 | 0.3 | 0 |
| Fruitcream | 2" square | 6.2 | 0.2 |
| EGGS: | |||
| Boiled | 1 | 5.6 | 0 |
| Fried | 1 | 6.4 | 0 |
| White of egg | 0 | 0 | |
| Yolk of egg | 5.6 | 0 | |
| VEGETABLES: | |||
| Alfalfa Sprouts | 3.5 oz | 0.6 | 3 |
| Artichoke | 1 large | 0.2 | 3.4 |
| Asparagus | 1/2 cup | 0.3 | 1.5 |
| Avocado - California | 1 medium | 30 | 3.7 |
| Avocado - Florida | 1 medium | 27 | 6.4 |
| Bamboo shoots | 1 cup | 0.4 | 2 |
| Beans- brown sugar | 1/2 cup | 3 | 4.5 |
| Beans - While cooked | 1/2 cup | 0.4 | 8.7 |
| Beetroot pickled | 1 cup | 0 | 4.1 |
| Black eyed peas | 1/2 cup | 0.6 | 2.2 |
| Broccoli | 1 cup | 0.4 | 4 |
| Brussels Sprouts | 8 medium | 0.3 | 2.8 |
| Butter beans | 1/2 cup | 0.6 | 3.8 |
| Cabbage | 2 cups | 0.1 | 3.6 |
| Carrots - raw | 1 large | 0.2 | 1.5 |
| Cauliflower | 1 cup | 0.2 | 3.4 |
| Celery - diced | 1 cup | 0.1 | 3.3 |
| Corn | 1/2 cup | 0.2 | 0.4 |
| Corn on the cob | 4" ear | 0.9 | 4.3 |
| Crowder peas | 1/2 cup | 0.6 | 2.2 |
| Cucumber | half medium | 0.1 | 0.8 |
| Eggplant | 1 cup | 0.1 | 1.4 |
| Chick peas | 1/2 cup | 2.1 | 5.2 |
| Green beans | 1/2 cup | 0.1 | 2.4 |
| Kidney beans | 1/2 cup | 0.1 | 7.5 |
| Lettuce | 1 cup | 0.2 | 0.8 |
| Lima beans | 1/2 cup | 0.4 | 4.8 |
| Mushrooms raw | 10 small | 0.1 | 1 |
| Mustard greens | 1/2 cup | 0.4 | 1.9 |
| Onions raw | 1/4 cup | 0.1 | 0.7 |
| Parsnips | 1/2 cup | 0.2 | 3 |
| Pepper, bell, raw | 1 large | 0.2 | 1.5 |
| Pimentos | 3 medium | 0.5 | 0.6 |
| Potatoes - baked | 1 medium | 0.1 | 3.8 |
| Potatoes - boiled | 0.5 cup | 0.1 | 1.5 |
| Potatoes - French fries | 10 pieces | 7.6 | 1.4 |
| Potatoes - pancake | 1 | 6.4 | 0.9 |
| Potatoes - scalloped | 1/2 cup | 4.8 | 1.4 |
| Pumpkin, canned | 1/2 cup | 0.3 | 4 |
| Radish | 1/2 cup | 0.3 | 1.3 |
| Sauerkraut | 1/2 cup | 0.2 | 4 |
| Scallions, raw | 1/2 cup | 0.2 | 3.6 |
| Soybeans | 1/2 cup | 0.4 | 1.8 |
| Spinach, raw | 1/2 cup | 0.5 | 1.1 |
| Spinach - cooked | 1/2 cup | 0.3 | 1.9 |
| Spinach - baked | 1 medium | 0.2 | 3.5 |
| Sweet potato | 1 medium | 0.3 | 7.3 |
| Tomato - raw | 1 | 0.2 | 1.4 |
| Water chestnuts | 16 medium | 0.2 | 4 |
| Turnips | 1/2 cup | 0.1 | 1.7 |
| Yam | 1/2 cup | 0.4 | 2.9 |
| Zucchini | 1/2 cup | 0.1 | 1.9 |
| MEATS (cooked weights unless otherwise noted) | |||
| Beef: | |||
| 7.5 - 12.4% fat | 3.5 oz | 9.4 | 0 |
| 12.5 - 17.4 % fat | 3.5 oz | 15.2 | 0 |
| 17.5 - 22.4 % fat | 3.5 oz | 19.6 | 0 |
| 22.5 - 27.4 % fat | 3.5 oz | 26.5 | 0 |
| 27.5 - 32 % fat | 3.5 oz | 30 | 0 |
| Brisket, lean and marbled | 3.5 oz | 30 | 0 |
| Chopped, creamed | 1/2 cup | 13.1 | 0 |
| Chuck, ground | 3.5 oz | 23.9 | 0 |
| Chuck, lean and marbled | 3.5 oz | 23.9 | 0 |
| Chuck, separable lean | 3.5 oz | 9.5 | 0 |
| Corned beef, medium fat | 3.5 oz | 30.4 | 0 |
| Cubed steak | 3.5 oz | 15.4 | 0 |
| Flank steak, fat trimmed | 3.5 oz | 9.4 | 0 |
| Hamburger, extra lean | 3 oz | 13.9 | 0 |
| Hamburger, lean | 3 oz | 15.7 | 0 |
| Hamburger, regular | 3 oz | 17.6 | 0 |
| Meatballs | 1 oz | 5.5 | 0 |
| Meatloaf | 3.5 oz | 15.6 | 0 |
| Porterhouse steak | 3.5 oz | 19.6 | 0 |
| Porterhouse steak, lean | 3.5 oz | 9.4 | 0 |
| Rib roast | 3.5 oz | 30 | 0 |
| Rib roast, lean | 3.5 oz | 15.2 | 0 |
| Ribeye steak | 3.5 oz | 30 | 0 |
| Rump, pot roasted | 3.5 oz | 19.6 | 0 |
| Short rubs, lean only | 3.5 oz | 18 | 0 |
| Sirloin, broiled | 3.5 oz | 19.6 | 0 |
| Sirloin, ground | 3.5 oz | 26.5 | 0 |
| T-bone broiled | 3.5 oz | 24.4 | 0 |
| Tenderloin, broiled | 3.5 oz | 9.4 | 0 |
| Bologna, beef or beef/pork | 1 oz | 8 | 0 |
| Bratwurst | 2 oz link | 18.8 | 0 |
| Braunschwieger or liverwurst | 1 oz | 7.8 | 0 |
| Corned beef, jellied | 1 oz | 2.9 | 0 |
| Frogs legs | 4 large | 0 | 0 |
| Hot dog, beef | 1 | 13.2 | 0 |
| Hot dog, chicken | 1 | 8.8 | 0 |
| Lamb: | |||
| Leg, roasted | 3.5 oz | 14.5 | 0 |
| Loin chop | 1 chop | 15.5 | 0 |
| Shoulder chop | 1 chop | 8.9 | 0 |
| LIVER: | |||
| Beef | 3.5 oz | 3.8 | 0 |
| Beef, fried | 3.5 oz | 10.6 | 0 |
| Calf | 3.5 oz | 4.7 | 0 |
| Calf, fried | 3.5 oz | 13.2 | 0 |
| PASTRAMI: | |||
| Beef | 1 oz | 8.3 | 0 |
| Turkey | 1 oz | 1.8 | 0 |
| Pork: | |||
| Bacon, cured | 1 slice | 3.1 | 0 |
| Blade | 1 slice | 9.2 | 0 |
| Boston butt | 3.5 oz | 28 | 0 |
| Ham, cured butt | 3 oz | 28 | 0 |
| Ham, fresh | 1 slice | 4.7 | 0 |
| Loin chop | 1 chop | 22.5 | 0 |
| Sausages | 2 patties | 25.9 | 0 |
| Spare ribs, roasted | 3.5 oz | 30.1 | 0 |
| Tenderloin, roast | 3.5 oz | 12.1 | 0 |
| SALAMI: | |||
| Cooked or dry | 1 oz | 10 | 0 |
| Turkey, cooked | 1 oz | 3.7 | 0 |
| SAUSAGE: | |||
| Italian | 2 oz link | 17.2 | 0 |
| Smoked | 2 oz link | 20 | 0 |
| Vienna | 0.5oz | 4 | 0 |
| VEAL: | |||
| Blade | 3.5 oz | 16.8 | 0 |
| Chuck, medium fat | 3.5 oz | 12.8 | 0 |
| Cutlet, breaded | 3.5 oz | 15 | 0 |
| Cutlet, round | 3.5 oz | 15 | 0 |
| Loin chop with fat | 1 chop | 43.8 | 0 |
| Loin chop, lean | 1 chop | 4.8 | 0 |
| Sirloin, roasted | 3.5 oz | 12.1 | 0 |
| Sirloin, lean roasted | 3.5 oz | 5.9 | 0 |
| Venison, roasted | 3.5 oz | 2.2 | 0 |
| CHICKEN: | |||
| Breast with skin | half breast | 7.6 | 0 |
| Breast without skin | half breast | 3.1 | 0 |
| Breast with skin, fried | half breast | 8.7 | 0 |
| Fried frozen | 8 oz | 38.9 | 0 |
| Leg with skin, roasted | 1 leg | 2.5 | 0 |
| Liver, cooked with no added fat | 3.5 oz | 5.5 | 0 |
| Roll | 1 oz | 1.3 | 0 |
| Thigh without skin, roasted | 1 thigh | 5.7 | 0 |
| Thigh with skin, roasted | 1 thigh | 28.4 | 0 |
| TURKEY: | |||
| Breast, cold cuts | 1 oz | 1.3 | 0 |
| Breast, smoked | 3.5 oz | 4 | 0 |
| Ground | 3.5 oz | 14 | 0 |
| Processed | 1 oz | 4.5 | 0 |
| Roasted, with skin | 3.5 oz | 9.7 | 0 |
| Roasted, without skin | 3.5 oz | 5 | 0 |
| FRUIT: | |||
| Apple whole with peel | 3" diam | 0.4 | 3.5 |
| Applesauce, unsweetened | 1 cup | 0.1 | 2 |
| Apricots, dried | 1/2 cup | 0.3 | 6 |
| Apricots, fresh | 3 medium | 0.4 | 1.5 |
| Avocado | 1 medium | 30 | 3.7 |
| Banana | 1 medium | 0.6 | 2 |
| Blackberries, fresh | 1 cup | 0.5 | 7 |
| Blueberries, fresh | 1 cup | 0.6 | 5 |
| Cantaloupe Melon | half melon | 0.7 | 3 |
| Cherries, sweet | 10 | 0.7 | 1.5 |
| Cranberries, fresh | 1 cup | 0.2 | 4 |
| Dates, whole dried | 1/2 cup | 0.4 | 7.5 |
| Figs, dried, uncooked | 1/2 cup | 1 | 16 |
| Fruit cocktail, canned | 1 cup | 0.3 | 5 |
| Grapefruit | half medium | 0.1 | 0.5 |
| Grapes, seedless | 1/2 cup | 0.3 | 0.7 |
| Honeydew Melon | quarter small | 0.3 | 1 |
| Kiwi fruit | 1 medium | 0.3 | 1.5 |
| Mandarin Oranges, canned | 1/2 cup | 0.1 | 3.5 |
| Mango, fresh | 1 medium | 0.6 | 4 |
| Nectarine, fresh | 1 medium | 0.6 | 2.3 |
| Orange, fresh | 1 medium | 0.2 | 3.8 |
| Papaya, fresh | 1 medium | 0.4 | 2.4 |
| Peach, canned | 1 cup | 0.2 | 4 |
| Peach, fresh | 1 medium | 0.1 | 1.3 |
| Pear, canned | 1 cup | 0.3 | 5.5 |
| Pear, fresh | 1 medium | 0.7 | 4.5 |
| Pineapple, canned | 1 cup | 0.2 | 2.1 |
| Pineapple, fresh | 1 cup | 0.7 | 3.2 |
| Plum | 1 medium | 0.6 | 2.5 |
| Prunes, dried, cooked | 1/2 cup | 0.4 | 9.5 |
| Raisins, seedless | 1/4 cup | 0.2 | 3 |
| Raspberries, fresh | 1 cup | 0.2 | 6 |
| Strawberries | 1 cup | 0.2 | 3 |
| Tangerine | 1 medium | 0.2 | 0.3 |
| Watermelon | 1 cup | 0.2 | 0.5 |
| MILK AND YOGHURT | |||
| Hot chocolate with whole milk | 1 cup | 9.1 | 0.2 |
| Hot chocolate with skimmed milk | 1 cup | 2 | 0.2 |
| Cocoa, mixed with water | 1 cup | 0.8 | 0.1 |
| Sweetened condensed milk | 1/2 cup | 14 | 0 |
| Instant breakfast | 1 cup | 8 | 0 |
| Low fat milk 1% | 1 cup | 2.6 | 0 |
| Low fat milk 2% | 1 cup | 4.7 | 0 |
| Malted milk | 1 cup | 9.9 | 0.1 |
| Milkshake, thick chocolate | 1 cup | 17 | 0.8 |
| Milkshake, soft serve | 1 cup | 7 | 0.3 |
| Milkshake, thick vanilla | 1 cup | 15 | 0.2 |
| Yoghurt, fruit, low fat | 1 cup | 5 | 0.2 |
| Yoghurt, plain. Low fat | 1 cup | 2.5 | 0 |
| Yoghurt, plain, skimmed | 1 cup | 0.4 | 0 |
| Yoghurt, plain, whole milk | 1 cup | 7.4 | 0 |
| MISCELLANEOUS: | |||
| Baking powder | 1 tab | 0 | 0 |
| Chocolate, baking | 1 oz | 15 | 0.7 |
| Cocoa, dry | 1/3 cup | 3.6 | 1.5 |
| Honey | 1 tab | 0 | 0 |
| Icing for decoration | 1 tab | 0 | 0 |
| Jam | 1 tab | 0.1 | 0.1 |
| Jelly | 1 tab | 0 | 0 |
| Marmalade, citrus | 1 tab | 0.1 | 0.1 |
| Molasses | 1 tab | 0 | 0 |
| PASTA AND RICE: | |||
| Macaroni, cooked | 1 cup | 0.8 | 1.1 |
| Noodles, chow mein | 1/2 cup | 8 | 0 |
| Noodles, egg | 1 cup | 2.5 | 1.4 |
| Rice, brown | 1/2 cup | 0.6 | 1.8 |
| Rice, fried | 1/2 cup | 7.2 | 1.2 |
| Rice, long grain & wild | 1/2 cup | 2.1 | 1.9 |
| Rice, pilaf | 1/2 cup | 7 | 0.8 |
| Spaghetti, enriched | 1 cup | 0.7 | 0.6 |
| Spaghetti, tomato sauce | 1 cup pasta | ||
| 1/2 cup sauce | 2.5 | 0.7 | |
| SNACKS: | |||
| Almonds | 2 tab | 10 | 1.9 |
| Brazil nuts | 4 medium | 11.5 | 1.3 |
| Cashew, roasted | 2 tab | 8 | |
| Cheese puffs | 1 oz | 10 | 0.1 |
| Chestnuts, fresh | 3 small | 7.9 | 1 |
| Coconut, dried, shredded | 1/4 cup | 9.2 | 0.6 |
| Corn chips | 1 oz | 9.7 | 0.3 |
| Hazelnuts | 2 tab | 10.6 | 1 |
| Mixed nuts | 2 tab | 10 | 1.6 |
| Peanut butter | 1 tab | 7.3 | 0.7 |
| Peanuts, roasted | 3 tab | 15 | 2.7 |
| Pecans | 2 tab | 9.1 | 1 |
| Pistachios | 2 tab | 8 | 1.2 |
| Popcorn, popped w/oil | 1 cup | 2 | 0.3 |
| Popcorn, w/sugar coating | 1 cup | 1.2 | 0.3 |
| Potato chips | 1 oz | 11.2 | 0.5 |
| Pretzels | 1 oz | 1 | 0.1 |
| Pumpkin seeds | 2 tab | 8 | 1.1 |
| Sesame seeds | 2 tab | 8.9 | 1.3 |
| Sunflower seeds | 2 tab | 8.7 | 1.1 |
| Walnuts | 2 tab | 8.7 | 0.8 |
| SOUPS: | |||
| Asparagus, cream of milk | 1 cup | 8.2 | 0.7 |
| Asparagus, water | 1 cup | 4.1 | 0.7 |
| Beef, barley | 1 cup | 1.4 | 0.4 |
| Beef broth | 1 cup | 0.5 | 0.5 |
| Beef noodle | 1 cup | 3.1 | 0.4 |
| Black bean | 1 cup | 1.5 | 2.3 |
| Cream of cauliflower | 1 cup | 21.4 | 0.4 |
| Chicken broth | 1 cup | 1.4 | 0.2 |
| Corn chowder | 1 cup | 12 | 3 |
| Crab | 1 cup | 1.5 | 0.5 |
| Minestrone | 1 cup | 2.8 | 0.6 |
| Mushroom, cream of milk | 1 cup | 13.6 | 0.3 |
| Noodle or veg + meat | 1 cup | 3 | 2 |
| Noodle or veg, no meat | 1 cup | 2 | 2 |
| Onion | 1 cup | 1.7 | 0.5 |
| Pea, green | 1 cup | 2.9 | 1.7 |
| Potato, cream of milk | 1 cup | 7.4 | 0.2 |
| Shrimp, cream of milk | 1 cup | 9.3 | 0.5 |
| Tomato, beef + noodle | 1 cup | 4.3 | 0.5 |
| Tomato with milk | 1 cup | 6 | 0.5 |
| Turkey, chunky | 1 cup | 4.4 | 0.9 |
| Turkey, noodle | 1 cup | 2 | 0.2 |
| Vegetable, beef | 1 cup | 1.1 | 0.2 |
| Vegetable, chunk | 1 cup | 3.7 | 1.2 |
| Won ton | 1 cup | 2 | 0.4 |
| SAUCES AND GRAVIES | |||
| Chilli sauce | 1 tab | 0 | 0 |
| Enchilada dip | 1 oz | 1.2 | 0.2 |
| Fruit topping | 1 tab | 0 | 0 |
| Home style gravy from mix | 1/4 cup | 0.5 | 0 |
| Horseradish | 1 tab | 0 | 0 |
| Tomato ketchup | 1 tab | 0.1 | 0 |
| Mushroom gravy | 1/2 cup | 0.4 | 0 |
| Mustard | 1 tab | 0.7 | 0.1 |
| Onion gravy from mix | 1/2 cup | 0.3 | 0 |
| Sour cream sauce | 1/4 cup | 11.9 | 0 |
| Soy sauce | 1 tab | 0 | 0 |
| Spaghetti sauce, w/o meat | 1/2 cup | 3.8 | 0 |
| Steak sauce | 1 tab | 0 | 0.1 |
| Stroganoff sauce, from mix | 1/4 pack | 2.9 | 0.2 |
| Sweet & sour | 1/4 cup | 0.2 | 0 |
| Tartar sauce | 1 tab | 7.9 | 0 |
| Tabasco sauce | 1 tab | 0 | 0 |
| White sauce, medium | 2 tab | 4.1 | 0 |
| COMBINATION FOODS: | |||
| Canned beans, no added fat | 1/2 cup | 2 | 10.5 |
| Canned beans with added fat | 1/2 cup | 13 | 10 |
| Canned beans with sausage | 1/2 cup | 13 | 10 |
| Frozen beef pie | 8 oz | 23 | 0 |
| Homemade beef pie | 8 oz | 32 | 0.9 |
| Beef stew | 1 cup | 13 | 0 |
| Beef stroganoff | 1 cup | 44.4 | 0.8 |
| Frozen beef teriyaki | 10 oz | 11 | 0 |
| Homemade beef/vef stew | 1 cup | 10.5 | 1 |
| Beef burrito | 1 large | 24.8 | 2.2 |
| Caeser salad without anchovies | 1 cup | 7.2 | 0.6 |
| Cannelloni, meat and cheese | 1 piece | 29.3 | 0.6 |
| Chef salad without dressing | 1 cup | 4.3 | 0.7 |
| Homemade chicken & noodles | 1 cup | 18.5 | 0 |
| Homemade chicken and rice | 1 cup | 14.6 | 0 |
| Homemade chicken a la king | 1 cup | 14.3 | 0 |
| Chicken and dumplings | 1 cup | 10.3 | 0.8 |
| Stir fry chicken and veg | 1 cup | 6.9 | 3.2 |
| Chicken cacciatore, frozen | 12 oz | 11 | 0 |
| Frozen chicken pie | 8 oz | 25 | 0 |
| Homemade chicken pie | 8 oz | 31.4 | 1 |
| Chicken salad | 1/2 cup | 21 | 0.3 |
| Homemade chilli with beans | 1 cup | 13.7 | 7.8 |
| Homemade chilli without beans | 1 cup | 24.8 | 0.2 |
| Chicken chow mein | 1 cup | 4 | 0 |
| Beef chop suey | 1 cup | 17 | 1.3 |
| Coleslaw | 1/2 cup | 16.2 | 0.9 |
| Corned beef hash | 1 cup | 29.3 | 2 |
| Curry without meat | 1 cup | 6.6 | 1.7 |
| Eggplant parmesan, fried | 1 cup | 24 | 3 |
| Stuffed green pepper | 1 average | 10.2 | 0 |
| Ham salad | 1/2 cup | 24.3 | 0 |
| Meatloaf | 1 slice (2oz) | 16.3 | 0.5 |
| Pizza cheese | 1 slice | 10 | 0.9 |
| Frozen french bread pizza | 5 oz | 13 | 0 |
| Deep dish pizza with cheese | 1 slice | 13.3 | 3.9 |
| Potato salad | 1/2 cup | 3.5 | 1.4 |
| Potato salad with mayonnaise | 1/2 cup | 11.5 | 1 |
| Ratatouille | 1/2 cup | 7.4 | 1.5 |
| Canned ravioli | 1 cup | 7.3 | 2.7 |
| Canned steak with gravy | 8 oz | 27.3 | 0 |
| Spaghetti with meat sauce | 1 cup | 16.7 | 0.7 |
| Sweet and sour pork | 1 cup | 21.7 | 0.5 |
| Three bean salad | 1/2 cup | 11.2 | 3.4 |
| Tuna noodle casserole | 1 cup | 11.8 | 0 |
| Tuna salad with mayonnaise | 1/2 cup | 16.3 | 0.4 |
| Veal parmigiana | 1 piece | 25 | 1.7 |
| Beef taca | 1 medium | 17.8 | 1.3 |
| SANDWICHES: | |||
| Chicken & mayonnaise white | 1 | 14.4 | 0.3 |
| Bacon / lettuce / tomato | 1 | 15.6 | 0.3 |
| Club | 1 | 20.8 | 1.2 |
| Corned beef on rye | 1 | 10.8 | 0.2 |
| Egg salad on white | 1 | 12.5 | 0.3 |
| Ham and mayo on white | 1 | 15.4 | 0.4 |
| Roast beef & mayo on white | 1 | 22.6 | 0.8 |
| Tuna salad on white | 1 | 14.2 | 0.1 |
| DESSERTS: | |||
| Plain chocolate brownie | 1 small | 5 | 0 |
| Choc brownie / walnuts & icing | 1 small | 8.5 | 0.1 |
| Cheesecake | 1 piece | 22 | 0.2 |
| Chocolate biscuits | 1 | 3.3 | 0.1 |
| Chocolate chip cookies | 1 | 2.7 | 0 |
| Gingersnaps | 3 small | 1.1 | 0 |
| Macaroons | 1 | 3.2 | 0.3 |
| Oatmeal biscuits | 1 | 3 | 0 |
| Peanut butter | 1 | 2.6 | 0.1 |
| Shortbread | 1 | 2.3 | 0 |
| Cream Puff | 1 | 16.6 | 0 |
| Choc cupcake with icing | 1 small | 4.5 | 0.1 |
| Yellow cupcake with icing | 1 small | 6 | 0.1 |
| Custard | 1/2 cup | 5 | 0 |
| Apple dumpling | 1 | 17 | 0 |
| Chocolate eclair | 1 | 20.7 | 0 |
| Fruitcake | 2" square | 6.2 | 0.2 |
| Gingerbread | 2" square | 12.9 | 0.1 |
| Chocolate ice cream (10% fat) | 1 cup | 16 | 0 |
| Chocolate ice cream (16% fat) | 1 cup | 26.5 | 0 |
| Strawberry ice cream | 1 cup | 12 | 0 |
| Ice cream cone | 1 | 0.3 | 0 |
| Banana cake | 1 slice | 11 | 0 |
| Carrot cake without nuts | 1 slice | 11 | 0 |
| Chocolate cake | 1 slice | 11 | 0.6 |
| Lemon cake | 1 slice | 11 | 0 |
| Pineapple upside down cake | 2" square | 9.2 | 0.2 |
| Spice cake | 1 slice | 5.9 | 0 |
| Sponge cake | 1 slice | 3.1 | 0 |
| Danish pastry | 1 medium | 8.8 | 0.2 |
| Danish pastry with fruit | 1 medium | 8.8 | 0.4 |
| Please note: Some food types may vary. Please only use this chart as a guide | |||
