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Food and Measure carb. (gms) fiber (gms)

Abalone, meat only, raw, 4 oz. 6.8 0

Abiyuch, 1/2 cup, 4 oz. 20.1 6.0

Abruzzese sausage (Boar's Head), 1 oz. <1.0 0

Acerola, fresh:

10 fruits 3.7 .5

peeled, 1 cup 7.5 1.1

Acerola juice, fresh, 8 fl. oz. 11.6 .7

Acorn squash:

raw:

(Frieda's), 3/4 cup, 3 oz. 9.0 2.0

4'' squash, 15.2 oz. 44.9 6.6

cubed, 1 cup 14.6 2.1

baked, cubed, 1/2 cup 14.9 4.5

boiled, mashed, 1/2 cup 10.8 3.2

Adobo fresco, 1 tbsp. 3.3 .3

Adobo sauce (Doña Maria), 2 tbsp. 10.0 2.0

Adobo seasoning (Goya), 1/4 tsp. 0 0

Aduki beans, canned (Eden), 1/2 cup 19.0 5.0

Abzuki beans:

dry (Arrowhead Mills), 1/4 cup 26.0 5.0

boiled, 1/2 cup 28.5 8.4

Aioli, see "Mayonnaise"

Alfalfa seeds (Shiloh Farms), 2 1/4 tsp. 4.0 2.0

Alfalfa sprouts (Jonathan's), 1 cup 3.0 2.0

Alfredo sauce, jar, 1/4 cup:

(Classico di Roma/di Sorrento) 3.0 0

creamy or creamy garlic (Bertolli) 3.0 0

Parmesan (Ragú Classic) 3.0 0

tomato, sun-dried (Classico di Capri) 4.0 2.0

Alfredo sauce, refrigerated:

(Buitoni Family Size/Light/Portobello), 1/4 cup 5.0 0

(DiGiorno), 1/4 of 10-oz. cont. 3.0 0

Alfredo sauce mix, dry, creamy garlic

(McCormick), 2 tbsp. 4.0 0

Allspice, 1 tsp. 1.4 .4

Almond, shelled:

(Beer Nuts), 1 oz. 6.0 3.0

(Fisher), 1 oz. 6.0 3.0

(Planters), 1 oz. 5.0 3.0

(Planters Salted), 1 oz. 6.0 3.0

raw (Shiloh Farms), 1 oz., about 24 kernels 7.0 4.0

raw (Tree of Life), 1/4 cup 7.0 3.0

coated, see "Candy"

dried, 1 oz. 5.8 3.1

dry-roasted, salted, 1 oz. 6.9 3.9

dry-roasted, tamari (Eden Organic), 3 tbsp., 1 oz. 8.0 4.0

honey-roasted, 1 oz. 7.9 3.9

oil-roasted, salted, 1 oz. 4.5 3.2

sliced (Planters), 1.2 oz. 6.0 4.0

sliced (Shiloh Farms), 1/4 cup 7.0 4.0

slivered (Planters), 2-oz. pkg. 11.0 6.0

slivered, 1/4 cup 6.9 3.7

smoked (Planters), 1 oz. 6.0 3.0

toasted, 1 oz. 6.5 3.2

Almond butter:

(Kettle Roaster Fresh), 1 oz. 6.0 0

all varieties (Tree of Life), 2 tbsp. 7.0 4.0

Almond flour (Shiloh Farms), 1 oz. 6.0 3.0

Almond meal, 1 oz. 8.2 n.a.

Almond paste, see "Pastry filling"

Amaranth, whole grain:

(Arrowhead Mills), 1/4 cup 31.0 7.0

(Shiloh Farms), 1/4 cup 36.0 6.0

1 oz. 18.8 4.3

Amaranth flakes, see "Cereal, ready-to-eat"

Amaranth flour (Arrowhead Mills), 1/3 cup 20.0 2.0

Amaranth leaves, 1/2 cup:

raw, trimmed .6 n.a.

boiled, drained 2.7 n.a.

Amaranth seeds (Arrowhead Mills), 1/4 cup 29.0 3.0

Amaretto syrup (Ferrara), 2 oz. 32.0 0

Anasazi beans, dry (Arrowhead Mills), 4 cup 26.0 6.0

Anchovy, fresh, without added ingredients 0 0

Anchovy, canned, in olive oil 0 0

Anchovy paste (Reese's), 1 tbsp. 0 0

Andouille sausage, see "Sausage"

Angel-hair pasta:

dry, see "Pasta"

refrigerated, plain (Buitoni), 1 1/4 cups 43.0 2.0

Angel-hair pasta entree, frozen, 10-oz. pkg.:

(Lean Cuisine Everyday Favorites) 48.0 3.0

marinara (Smart Ones) 42.0 4.0

Angel-hair pasta entree mix, spicy tomato

(Near East), 1 cup* 41.0 4.0

Anise seeds, 1 tsp. 1.1 .3

Antelope, meat only, without added ingredients 0 0

Apple, fresh:

(Del Monte), 5.4-oz. apple 22.0 5.0

(Dole/Dole Cameo), 5.4-oz. apple 22.0 5.0

(Frieda's Lady Apple), 5 oz. 21.0 3.0

raw, with peel, 2 3/4'' apple 21.1 3.7

raw, with peel, sliced, 1/2 cup 8.4 3.0

raw, peeled, 2 3/4'' apple 19.0 2.4

raw, peeled, sliced, 1/2 cup 8.2 1.0

cooked, peeled, sliced, boiled, 1/2 cup 11.7 2.0

Apple, can or jar:

baked, sliced, in syrup (Lucky Leaf/Musselman's Dutch), 1/2 cup 41.0 3.0

fried (Lucky Leaf), 1/2 cup 43.0 0

fried, seasoned (Glory), 1/2 cup 21.0 1.0

rings, spiced (Lucky Leaf/Musselman's), 1 ring 9.0 0

sliced (Lucky Leaf/Musselman's), 1/2 cup 12.0 1.0

sliced, sweetened, drained, 1/2 cup 17.0 1.7

Apple, dried:

(Sunsweet), 1/4 cup, 1.4 oz. 27.0 3.0

dehydrated, 1/2 cup 28.1 7.4

dehydrated, diced (AlpineAire), 1 oz. 26.0 2.0

sulfured, 1 ring 4.2 4.2

sulfured, 1/2 cup 28.3 7.5

Apple, frozen:

1/2 cup unheated 10.7 1.6

seasoned (Stouffer's Harvest), 1/2 of 12-oz. pkg. 42.0 3.0

Apple, sour, drink mixer (Rose's Cocktail Infusions), 1.5 fl. oz. 16.0 0

Apple butter, 1 tbsp.:

(Apple Time/Lucky Leaf/Musselman's) 8.0 0

(Eden Organic) 4.0 1.0

(R.W. Knudsen) 9.0 0

(Shiloh Farms) 3.0 0

(Smucker's Cider) 11.0 0

cherry (Eden Organic) 6.0 1.0

Apple cider, see "Apple juice"

Apple cider, alcoholic (Hard Core Crisp), 12 fl. oz. 19.0 0

Apple cinnamon glaze (Litehouse), 2 tbsp. 17.0 0

Apple drink, 8 fl. oz.:

(Lincoln) 31.0 0

(Mott's Light Juice Beverage) 15.0 0

cocktail (Langers Diet) 14.0 0

cocktail (Langers Low Carb) 7.0 0

Apple dumpling, frozen (Pepperidge Farm), 3-oz. piece 33.0 1.0

Apple juice, 8 fl. oz., except as noted:

(After the Fall Organic) 22.0 0

(Apple Time/Lincoln/Lucky Leaf/Musselman's) 31.0 0

(Capri Sun Fruit Waves Apple Splash), 6.75 fl. oz. 23.0 0

(Eden Organic) 23.0 0

(Hood) 31.0 0

(Langers Cider/Juice/Harvest) 28.0 0

(Lucky Leaf 120% Vitamin C), 5.5-oz. can 21.0 0

(Martinelli's Gold Medal Juice/Cider) 35.0 0

(Minute Maid) 28.0 0

(Minute Maid), 6.75-fl.-oz. box 23.0 0

(Minute Maid), 12-fl.-oz. bottle 41.0 0

(Mott's Natural) 27.0 0

(Mott's Original) 29.0 0

(Musselman's 120% Vitamin C), 5.5-oz. can 20.0 0

(Nantucket Nectars Cider/Pressed) 25.0 <1.0

(Nantucket Nectars Cloudy Organic) 29.0 0

(Ocean Spray) 28.0 0

(R.W. Knudsen Natural/Organic/Cider & Spice) 25.0 0

(Santa Cruz Organic/Organic Cider & Spice) 30.0 0

(Seneca) 28.0 0

(S&W) 30.0 0

(Walnut Acres) 29.0 0

frozen* (Cascadian Farm) 29.0 0

frozen* (Minute Maid) 28.0 0

sparkling:

(Lucky Leaf/Musselman's Cider) 36.0 0

(Martinelli Cider) 35.0 0

(Martinelli Juice), 10 fl. oz. 43.0 1.0

(R.W. Knudsen Crisp/Organic) 28.0 0

Apple juice blend, 8 fl. oz.:

apricot (R.W. Knudsen) 30.0 0

cherry (Eden Organic) 30.0 1.0

cranberry (R.W. Knudsen) 25.0 0

grape (Juicy Juice) 29.0 0

grape (Mott's) 32.0 0

punch (Mott's) 30.0 0

sparkling, all varieties (Martinelli) 27.0 0

Applesauce, 1/2 cup, except as noted:

natural/unsweetened:

(Apple Time) 13.0 2.0

(Apple Time), 4-oz. cup 12.0 2.0

(Eden Organic) 15.0 2.0

(Langers) 13.0 2.0

(Lucky Leaf/Musselman's Lite/Natural) 13.0 2.0

(Lucky Leaf/Musselman's Natural), 4-oz. cup 12.0 2.0

(Mott's/Mott's Organics) 14.0 1.0

(Mott's Single Serve), 1 cont. 12.0 1.0

(Musselman's Organic) 12.0 2.0

(Santa Cruz Organic) 13.0 2.0

(Tree of Life) 15.0 2.0

cinnamon (Apple Time) 12.0 2.0

cinnamon (Musselman's Natural) 13.0 2.0

cinnamon (Santa Cruz Organic) 19.0 2.0

Granny Smith (Mott's Healthy Harvest Single Serve),

1 cont. 13.0 1.0

sweetened:

(Lucky Leaf/Musselman's) 22.0 2.0

(Mott's Original) 29.0 1.0

(Mott's Original Organics) 27.0 1.0

(Musselman's Organic), 4-oz. cup 20.0 2.0

chunky (Musselman's Homestyle) 25.0 2.0

cinnamon (Lucky Leaf/Musselman's) 25.0 2.0

cinnamon (Lucky Leaf/Musselman's), 4-oz. cup 20.0 2.0

cinnamon (Mott's) 29.0 1.0

cinnamon (Mott's Single Serve), 1 cont. 25.0 1.0

Golden Delicious, Granny Smith, or McIntosh (Musselman's) 22.0 2.0

Applesauce fruit blend:

all varieties (Santa Cruz Organic), 1/2 cup or 4 oz. 13.0 2.0

cherry (Eden Organic), 1/2 cup 17.0 3.0

cherry (Lucky Leaf/Musselman's Lite), 4-oz. cup 15.0 1.0

orange, raspberry, or strawberry

(Lucky Leaf/ Musselman's Lite), 4-oz. cup 14.0 1.0

peach (Lucky Leaf/Musselman's Lite), 4-oz. cup 14.0 2.0

strawberry (Eden Organic), 1/2 cup 13.0 2.0

strawberry (Mott's Single Serve), 1 cont. 23.0 1.0

Apricot, fresh:

(Del Monte), 3 medium, 4 oz. 11.0 1.0

(Dole), 3 medium, 4 oz. 11.0 1.0

3 medium, 12 per lb. 11.8 2.5

pitted, halves, 1/2 cup 8.6 1.9

pitted, sliced, 1/2 cup 9.2 2.0

Apricot, can or jar, halves, except as noted:

in juice, with liquid, 1/2 cup 15.1 2.0

in extra light syrup (Del Monte Lite), 1/2 cup 16.0 1.0

in light syrup, 1/2 cup:

(Del Monte Orchard Select) 21.0 1.0

with liquid 20.9 2.0

chunks (S&W Sun) 22.0 1.0

almond flavor (Del Monte) 22.0 1.0

in heavy syrup, 1/2 cup:

(Del Monte) 26.0 1.0

with liquid 27.7 2.1

whole, peeled (S&W) 29.0 1.0

Apricot, dried:

(Express), 1.4 oz., about 5 pieces 22.0 3.0

(Shiloh Farms California), 8 pieces, 1.4 oz. 31.0 1.0

(Shiloh Farms Turkish), 5 pieces, 1.1 oz. 20.0 3.0

(Sun€Maid Fast Fruit), 1/4 cup, 1.4 oz. 24.0 3.0

(Sunsweet California), 5 pieces, 1.4 oz. 24.0 4.0

(Sunsweet Mediterranean), 6 pieces, 1.4 oz. 24.0 3.0

dehydrated, 1/2 cup 49.3 n.a.

sulfured, 1/2 cup 40.1 5.9

Apricot, frozen, sweetened, 1/2 cup 30.4 2.1

Apricot juice:

(Ceres), 8 fl. oz. 30.0 0

(Walnut Acres), 8 fl. oz. 32.0 0

Apricot nectar:

(Goya), 6 fl. oz. 29.0 0

(Goya), 8 fl. oz. 31.0 0

(Goya), 12 fl. oz. 53.0 1.0

(R.W. Knudsen), 8 fl. oz. 30.0 0

(Santa Cruz Organic), 8 fl. oz. 27.0 0

(S&W), 8 fl. oz. 15.0 1.0

(S&W), 12 fl. oz. 53.0 1.0

Apricot-orange drink (Snapple Snapricot), 8 fl. oz. 30.0 0

Arame, see "Seaweed"

Arby's, 1 serving:

breakfast:

biscuit, plain 26.0 <1.0

add butter or Swiss cheese 0 0

add egg 2.0 2.0

biscuit, bacon or ham 27.0 <1.0

biscuit, sausage 26.0 <1.0

croissant, bacon or sausage and egg 31.0 <1.0

croissant, ham and cheese 30.0 <1.0

sourdough, egg and cheese 31.0 1.0

sourdough, egg and ham or bacon and cheese 33.0 1.0

sandwiches:

beef, roast:

beef 'n cheddar 44.0 2.0

Big Montana 41.0 3.0

giant 41.0 2.0

junior or regular 34.0 2.0

super 48.0 3.0

chicken:

breast fillet 48.0 3.0

bacon 'n Swiss 49.0 2.0

roast, club 39.0 2.0

Market Fresh:

BLT 75.0 6.0

chicken salad 78.0 9.0

roast turkey, ranch 'n bacon 75.0 5.0

roast beef 'n Swiss 74.0 6.0

roast ham 'n Swiss 74.0 5.0

roast turkey 'n Swiss 74.0 5.0

Market Fresh wraps:

BLT 48.0 31.0

chicken, Southwest 45.0 30.0

chicken club 52.0 31.0

roast turkey, ranch 'n bacon 48.0 30.0

Market Fresh salads:

chicken club 32.0 5.0

add buttermilk ranch dressing 4.0 0

add light dressing 13.0 <1.0

Martha's Vineyard 23.0 4.0

add sliced almonds 2.0 1.0

add raspberry vinaigrette 16.0 0

Santa Fe 40.0 5.0

add ranch dressing 4.0 0

add seasoned tortilla strips 10.0 .5

sides:

chicken fingers, 4-pack 42.0 3.0

chicken fingers, combo 89.0 5.0

fries, curly:

large 73.0 7.0

medium 47.0 5.0

small 39.0 4.0

add cheddar sauce 4.0 0

fries, home-style:

large 82.0 6.0

medium 55.0 4.0

small 44.0 3.0

potato cakes, 2 cakes 26.0 2.0

Sidekickers:

Jalapeño Bites, large, 10 pieces 58.0 4.0

Jalapeño Bites, regular, 5 pieces 29.0 2.0

mozzarella sticks, large, 8 pieces 76.0 4.0

mozzarella sticks, regular, 4 pieces 38.0 2.0

onion petals, large 88.0 5.0

onion petals, regular 35.0 2.0

sauces/condiments:

Arby's Sauce, pkt. 4.0 0

BBQ dipping sauce, 1 oz. 10.0 0

Bronco Berry Sauce, 2 oz. 30.0 0

buttermilk ranch dressing, 2 oz. 3.0 0

honey mustard dipping sauce, 1 oz. 5.0 0

Horsey Sauce, pkt. 3.0 0

ketchup, pkt. 4.0 0

mayo, pkt. 0 0

mayo, light, pkt. 1.0 0

marinara sauce, 2.5 oz. 4.0 1.0

red ranch sauce, pkt. 5.0 0

Tangy Southwest Sauce, 2 oz. 5.0 0

three pepper sauce, pkt. 3.0 0

shakes:

chocolate, large 110.0 <1.0

chocolate, regular 83.0 0

Jamocha, large 107.0 <1.0

Jamocha, regular 81.0 0

strawberry, large 107.0 <1.0

strawberry, regular 81.0 0

vanilla, large 107.0 0

vanilla, regular 82.0 0

desserts:

chocolate cookie 26.0 1.0

cinnamon roll, see "T.J. Cinnamons"

turnover, apple or cherry, without icing 35.0 2.0

turnover icing 29.0 0

Arctic char, without added ingredients 0 0

Arrowhead:

raw, 1 medium corm, 2 5/8'' 2.4 <1.0

boiled, drained, 1 medium corm, .4 oz. 1.9 <1.0

Arrowroot, raw, sliced, 1/2 cup 8.0 .8

Arrowroot flour, 1/4 cup 28.2 1.1

Artichoke, globe, fresh:

raw:

(Dole), 1 medium, 2 oz. edible 6.0 3.0

4.5-oz. choke 13.5 6.9

5.7-oz. choke 17.0 8.9

boiled, drained, 1 medium, 4.2 oz. 13.4 6.5

hearts, boiled, drained, 1/2 cup 9.4 4.5

Artichoke, canned (see also "Artichoke, marinated"),

in water: bottoms or small (Fanci Food),

3 pieces, 4.6 oz. 3.0 2.0

hearts:

(Cento), 2 pieces, 2.8 oz. 6.0 1.0

(Pompeian), 4.5 oz. 6.0 4.0

(Progresso), 2 pieces, 2.9 oz. 6.0 1.0

(Vigo), 2 pieces, 2.8 oz. 6.0 1.0

Artichoke, frozen, hearts:

(Birds Eye), 12 pieces, 3 oz. 7.0 5.0

(C&W), 1/2 cup, 3 oz. 4.0 5.0

9-oz. pkg. 19.8 9.9

Artichoke, Jerusalem, see "Jerusalem artichoke"

Artichoke, marinated, in jars:

(Fanci Food Hot/Quartered/Salad), 1 oz. 2.0 .5

(Pompeian), 1 oz. 2.0 .5

(Progresso), 2 pieces, 1.1 oz. 2.0 0

quarters (S&W), 2 pieces, 1 oz. 2.0 1.0

Artichoke dip, 2 tbsp.:

(Victoria) 2.0 1.0

spinach (Fiesta) 12.0 0

Artichoke paste (Cucina Aromatica), 1 oz. 3.5 2.8

Arugula, fresh:

baby (Ready Pac), 3 oz. 5.0 3.0

10 leaves .7 .3

1/2 cup .4 .2

Asparagus, fresh:

raw, spears, trimmed:

(Dole), 5 medium, 3.3 oz. 4.0 2.0

4 small, 1.8 oz. 2.6 1.2

purple (Frieda's), 3 oz. 4.0 1.0

boiled, 4 spears, 1/2''-diam. base 2.5 1.3

boiled, drained, cuts, 1/2 cup 3.8 1.9

Asparagus, can or jar:

all styles (Del Monte), 1/2 cup 3.0 1.0

spears (Green Giant), 4.5 oz., approx. 5 spears 3.0 1.0

spears, white (Fanci Food), 1/2 cup 3.0 2.0

cuts (Green Giant/Green Giant Low Sodium), 1/2 cup 3.0 1.0

drained, 2 cup 3.0 2.0

Asparagus, frozen:

boiled, drained, 1 cup 8.8 2.9

spears:

(Birds Eye), 7 spears, 3 oz. 3.0 0

(C&W), 7 spears, 3 oz. 3.0 2.0

(Seabrook Farms), 7 spears, 3 oz. 3.0 2.0

4 spears, 2 oz. 2.4 1.1

cuts:

(Birds Eye), 3/4 cup 3.0 0

(Cascadian Farm), 2/3 cup 3.0 1.0

(Green Giant), 2/3 cup 3.0 2.0

Asparagus beans, see "Winged beans"

Asparagus combination, frozen (Birds Eye Stir-fry),

2 cups frozen, 1 cup* 15.0 2.0

Atemoya (Frieda's), 3 oz. 20.0 4.0

Au Bon Pain, 1 serving:

breakfast:

bagel, with egg and bacon or cheese or

cheese and bacon 63.0 3.0

yogurt, large:

all flavors, with fruit and granola 112.0 5.0

blueberry or strawberry with fruit 75.0 1.0

vanilla, with fruit 64.0 2.0

yogurt, small:

plain, low fat 36.0 0

all flavors, with fruit and granola 56.0 2.0

bagels:

plain 61.0 3.0

apple, Dutch 98.0 5.0

asiago cheese 59.0 3.0

cinnamon crisp 96.0 3.0

cinnamon raisin 71.0 3.0

everything 63.0 3.0

French toast 76.0 3.0

honey 9-grain 75.0 6.0

jalapeño cheddar 56.0 2.0

sesame seed 62.0 3.0

cake and pastry:

apple crumble 62.0 1.0

apple strudel 56.0 1.0

blonde, with nuts 57.0 2.0

butter crumb 96.0 2.0

cheese Danish, sweet 54.0 1.0

cheesecake brownie 55.0 1.0

cherry Danish 52.0 1.0

cherry strudel 49.0 1.0

chocolate chip brownie 61.0 2.0

cinnamon roll 67.0 2.0

crème de fleur 71.0 1.0

lemon Danish 57.0 1.0

pecan brownie 55.0 3.0

pecan roll 112.0 4.0

raspberry crumb 94.0 2.0

rocky road brownie 49.0 2.0

cookies:

butterscotch chip with pecans 42.0 1.0

chocolate chip 40.0 1.0

confetti, with M&M's 37.0 1.0

cranberry almond macaroon, chocolate dipped 42.0 3.0

oatmeal raisin 42.0 2.0

shortbread 35.0 1.0

shortbread, chocolate dipped 52.0 1.0

shortbread, white chocolate dipped 46.0 2.0

toffee, English 26.0 1.0

croissants:

plain 44.0 2.0

almond 63.0 3.0

apple 47.0 2.0

cheese, sweet 52.0 1.0

chocolate 61.0 3.0

cinnamon raisin 69.0 3.0

ham and cheese 46.0 2.0

raspberry 55.0 2.0

spinach and cheese 32.0 2.0

muffins:

apple spice 65.0 3.0

banana walnut 60.0 3.0

berry, triple, low fat 61.0 2.0

blueberry 76.0 5.0

carrot nut 71.0 4.0

chocolate cake, low fat 74.0 4.0

chocolate chunk 83.0 5.0

corn 64.0 2.0

cranberry blueberry 76.0 5.0

cranberry walnut 69.0 5.0

raisin bran 100.0 12.0

scone, cinnamon 88.0 2.0

scone, orange 62.0 2.0

bread, artisan:

baguette, 2 oz. 30.0 1.0

baguette, 3.5-oz. piece 53.0 1.0

baguette, honey multigrain, 2 oz. 30.0 2.0

baguette, honey multigrain, 3.5-oz. piece 53.0 3.0