If you have high blood pressure or heart, liver, or kidney problems
eating too much salt can be bad for you. Look for these words on labels:
low-sodium, sodium-free, no salt added, sodium-reduced, or unsalted.
Check all labels for how much salt or sodium foods there is per serving.
Also, avoid foods that list salt near the top of the list of
ingredients. Look for products with sodium content of 5% of your daily value (DV). Anything over 15% DV is too much.
Read the Nutrition Facts label
and checking the sodium content, especially products bearing heart-healthy claims.
Avoid high sodium foods
with over 400 mg sodium per serving.
Go easy on those with a
medium sodium content of 200 – 400 mg Na per serving.
Look for those low sodium foods that are less than 200 mg Na per serving.
For low sodium diets, choose foods that are less than 140 mg Na per serving.
Be aware of the serving size.
| SODIUM CONTENT IN FOODS | |||
| Food | Weight (gr/mL) | Portion Serving | Sodium (mg) |
| BEVERAGES | |||
| Alcoholic beverage, beer, light | 354 | 12 fl oz | 11 |
| Alcoholic beverage, beer, regular | 355 | 12 fl oz | 18 |
| Alcoholic beverage, wine, table, red | 103 | 3.5 fl oz | 5 |
| Alcoholic beverage, wine, table, white | 103 | 3.5 fl oz | 5 |
| Apple juice, canned or bottled, unsweetened, without added ascorbic acid | 248 | 1 cup | 7 |
| Carbonated beverage, club soda | 355 | 12 fl oz | 75 |
| Carbonated beverage, cola, contains caffeine | 370 | 12 fl oz | 15 |
| Carbonated beverage, ginger ale | 366 | 12 fl oz | 26 |
| Carbonated beverage, low calorie, cola, with aspartame,contains caffeine | 355 | 12 fl oz | 21 |
| Carbonated beverage, orange | 372 | 12 fl oz | 45 |
| Chocolate-flavor beverage mix, powder, prepared with milk | 266 | 1 cup | 165 |
| Coffee, brewed, espresso, restaurant-prepared | 60 | 2 fl oz | 8 |
| Coffee, brewed, prepared with tap water | 178 | 6 fl oz | 4 |
| Grape juice, frozen concentrate, sweetened, with added vitamin C, diluted with 3 volumes water | 250 | 1 cup | 5 |
| Grapefruit juice, canned, sweetened | 250 | 1 cup | 5 |
| Grapefruit juice, pink, raw | 247 | 1 cup | 2 |
| Milk shake, thick vanilla | 313 | 11 fl oz | 297 |
| Milk, chocolate, fluid, commercial, low-fat | 250 | 1 cup | 153 |
| Milk, low-fat, fluid, 1% milk fat, with added vitamin A | 244 | 1 cup | 124 |
| Milk, non-fat, fluid, with added vitamin A (fat-free or skim) | 245 | 1 cup | 127 |
| Orange juice, frozen concentrate, unsweetened, diluted with 3 volumes water | 249 | 1 cup | 2 |
| Orange juice, raw | 248 | 1 cup | 2 |
| Prune juice, canned | 256 | 1 cup | 10 |
| Soy milk, fluid | 245 | 1 cup | 29 |
| Tea, brewed, prepared with tap water | 178 | 6 fl oz | 5 |
| Tea, herb, chamomile, brewed | 178 | 6 fl oz | 2 |
| Tea, instant, sweetened with saccharin, lemon-flavoured, prepared | 237 | 8 fl oz | 24 |
| Tea, instant, sweetened with sugar, lemon-flavoured,without added ascorbic acid, powder, prepared | 259 | 8 fl oz | 8 |
| Tomato juice, canned, with salt added | 243 | 1 cup | 877 |
| Vegetable juice cocktail, canned | 242 | 1 cup | 653 |
| DAIRY PRODUCTS & EGGS | |||
| Butter, with salt | 14.2 | 1 tbsp | 117 |
| Butter, without salt | 14.2 | 1 tbsp | 2 |
| Cheese sauce, prepared from recipe | 243 | 1 cup | 1198 |
| Cheese, cheddar | 28.35 | 1 oz | 176 |
| Cheese, cottage, creamed, large or small curd | 210 | 1 cup | 851 |
| Cheese, cottage, low-fat, 1% milk fat | 226 | 1 cup | 918 |
| Cheese, cream | 14.5 | 1 tbsp | 43 |
| Cheese, feta | 28.35 | 1 oz | 316 |
| Cheese, low-fat, cheddar or Colby | 28.35 | 1 oz | 174 |
| Cheese, mozzarella, part skim milk, low moisture | 28.35 | 1 oz | 150 |
| Cheese, Parmesan, grated | 5 | 1 tbsp | 93 |
| Cheese, pasteurized process, American, with disodiumphosphate | 28.35 | 1 oz | 405 |
| Cheese, provolone | 28.35 | 1 oz | 248 |
| Cheese, ricotta, part skim milk | 246 | 1 cup | 308 |
| Cheese, Swiss | 28.35 | 1 oz | 74 |
| Cream, fluid, half and half | 15 | 1 tbsp | 6 |
| Cream, sour, cultured | 12 | 1 tbsp | 6 |
| Cream, whipped, cream topping, pressurized | 3 | 1 tbsp | 4 |
| Egg substitute, liquid | 62.75 | 1/4 cup | 111 |
| Egg, whole, cooked, hard-boiled | 50 | 1 large | 62 |
| Egg, whole, raw, fresh | 44 | 1 medium | 55 |
| Egg, whole, raw, fresh | 50 | 1 large | 63 |
| Frozen desserts, ice cream, vanilla | 66 | 1/2 cup | 53 |
| Frozen desserts, sherbet, orange | 74 | 1/2 cup | 34 |
| Frozen desserts, yogurt, vanilla, soft-serve | 72 | 1/2 cup | 63 |
| Milk, canned, condensed, sweetened | 306 | 1 cup | 389 |
| Milk, canned, evaporated, non-fat | 256 | 1 cup | 294 |
| Milk, chocolate, fluid, commercial, low-fat | 250 | 1 cup | 153 |
| Milk, low-fat, fluid, 1% milk fat, with added vitamin A | 244 | 1 cup | 124 |
| Milk, non-fat, fluid, with added vitamin A (fat-free or skim) | 245 | 1 cup | 127 |
| Yogurt, fruit, low-fat, 10 grams protein per 8 ounces | 227 | 8-oz container | 132 |
| Yogurt, plain, low-fat, 12 grams protein per 8 ounces | 227 | 8-oz container | 159 |
| Yogurt, plain, skim milk, 13 grams protein per 8 ounces | 227 | 8-oz container | 175 |
| Yogurt, plain, whole milk, 8 grams protein per 8 ounces | 227 | 8-oz container | 104 |
| FATS & OILS | |||
| Margarine, regular, unspecified oils, with salt added | 14.1 | 1 tbsp | 133 |
| Margarine, soft, unspecified oils, with salt added | 4.7 | 1 tsp | 51 |
| Margarine-like spread, (approximately 40% fat), unspecified oils | 4.8 | 1 tsp | 46 |
| Margarine-like spread, approximately 60% fat, stick, soybean (hydrogenated) and palm (hydrogenated) | 14.4 | 1 tbsp | 143 |
| Oil, olive, salad or cooking | 13.5 | 1 tbsp | 0 |
| Oil, vegetable, canola | 14 | 1 tbsp | 0 |
| Oil, corn, salad or cooking | 13.6 | 1 tbsp | 0 |
| Oil, soybean, salad or cooking, (hydrogenated) | 13.6 | 1 tbsp | 0 |
| Oil, vegetable, sunflower, linoleic, (60% and over) | 13.6 | 1 tbsp | 0 |
| Salad dressing, blue or Roquefort cheese, commercial, regular, with salt | 15.3 | 1 tbsp | 167 |
| Salad dressing, French, commercial, regular, with salt | 15.6 | 1 tbsp | 214 |
| Salad dressing, home recipe, vinegar and oil | 15.6 | 1 tbsp | 0 |
| Salad dressing, Italian, commercial, diet, 2 calories per teaspoon, with salt | 15 | 1 tbsp | 118 |
| Salad dressing, mayonnaise, soybean oil, with salt | 13.8 | 1 tbsp | 78 |
| Salad dressing, Thousand Island, commercial, regular, with salt | 15.6 | 1 tbsp | 109 |
| FISH & SHELLFISH | |||
| Crustaceans, crab, Alaska king, imitation, made from surimi | 85 | 3 oz | 715 |
| Crustaceans, lobster, northern, cooked, moist heat | 85 | 3 oz | 323 |
| Crustaceans, shrimp, mixed species, canned | 85.05 | 3 oz | 144 |
| Fin fish, cod, Atlantic, canned, solids and liquid | 85 | 3 oz | 185 |
| Fin fish, haddock, cooked, dry heat | 85 | 3 oz | 74 |
| Fin fish, halibut, Atlantic and Pacific, cooked, dry heat | 85 | 3 oz | 59 |
| Fin fish, pollock, walleye, cooked, dry heat | 85 | 3 oz | 99 |
| Fin fish, salmon, pink, canned, solids with bone and liquid | 85 | 3 oz | 471 |
| Fin fish, salmon, sockeye, cooked, dry heat | 85 | 3 oz | 56 |
| Fin fish, sardine, Atlantic, canned in oil, drained solids with bone | 85.05 | 3 oz | 430 |
| Fin fish, tuna salad | 205 | 1 cup | 824 |
| Fin fish, tuna, white, canned in water, drained solids | 85 | 3 oz | 320 |
| Mollusks, clam, mixed species, raw | 85 | 3 oz | 48 |
| Mollusks, oyster, eastern, wild, raw | 84 | 6 medium | 177 |
| Mollusks, scallop, mixed species, cooked, breaded and fried | 93 | 6 large | 432 |
| FRUITS & FRUIT JUICES | |||
| Apples, raw, with skin | 138 | 1 apple | 0 |
| Applesauce, canned, sweetened, without salt | 255 | 1 cup | 8 |
| Avocados, raw, California | 28.35 | 1 oz | 3 |
| Bananas, raw | 118 | 1 banana | 1 |
| Blueberries, frozen, sweetened | 230 | 1 cup | 2 |
| Blueberries, raw | 145 | 1 cup | 9 |
| Cherries, sweet, raw canned, heavy syrup, solids and liquids | 68 | 10 cherries | 0 |
| Frozen desserts, fruit and juice bars | 77 | 1 bar (2.5 fl oz) | 3 |
| Grapefruit, raw, pink and red, all areas | 123 | 1/2 grapefruit | 0 |
| Grapefruit, raw, white, all areas | 118 | 1/2 grapefruit | 0 |
| Grapefruit, sections, canned, light syrup pack, solids and liquids | 254 | 1 cup | 5 |
| Grapes, red or green (European type varieties, such as,Thompson seedless), raw | 50 | 10 grapes | 3 |
| Kiwi fruit, (Chinese gooseberries), fresh, raw | 76 | 1 medium | 4 |
| Lemon juice, canned or bottled | 15.2 | 1 tbsp | 3 |
| Lemon juice, raw | 47 | juice of 1 lemon | 0 |
| Melons, cantaloupe, raw | 69 | 1/8 melon | 6 |
| Melons, honeydew, raw | 170 | 1 cup | 17 |
| Nectarines, raw | 136 | 1 nectarine | 0 |
| Olives, ripe, canned (small-extra large) | 22 | 5 large | 192 |
| Oranges, raw, all commercial varieties | 131 | 1 orange | 0 |
| Papayas, raw | 140 | 1 cup | 4 |
| Peaches, canned, juice pack, solids and liquids | 248 | 1 cup | 10 |
| Peaches, raw | 98 | 1 peach | 0 |
| Pears, raw | 166 | 1 pear | 0 |
| Pineapple, canned, juice pack, solids and liquids | 249 | 1 cup | 2 |
| Pineapple, raw | 155 | 1 cup | 2 |
| Plantains, raw | 179 | 1 medium | 7 |
| Plums, raw | 66 | 1 plum | 0 |
| Prunes, dried, uncooked | 42 | 5 prunes | 2 |
| Pumpkin, cooked, boiled, drained, without salt | 245 | 1 cup | 2 |
| Raisins, seedless | 145 | 1 cup | 17 |
| Raspberries, frozen, red, sweetened | 250 | 1 cup | 3 |
| Raspberries, raw | 123 | 1 cup | 0 |
| Snacks, fruit leather, pieces | 28.35 | 1 oz | 114 |
| Strawberries, frozen, sweetened, sliced | 255 | 1 cup | 8 |
| Strawberries, raw | 166 | 1 cup | 2 |
| Watermelon, raw | 152 | 1 cup | 3 |
| GRAINS & CEREALS | |||
| Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | 71 | 3-1/2” bagel | 379 |
| Biscuits, plain or buttermilk, prepared from recipe | 60 | 2-1/2” biscuit | 348 |
| Biscuits, plain or buttermilk, refrigerated dough, higher fat,baked | 27 | 2-1/2”biscuit | 325 |
| Bread stuffing, bread, dry mix, prepared | 100 | 1/2 cup | 543 |
| Bread, mixed-grain (includes whole-grain, 7-grain) | 26 | 1 slice | 127 |
| Bread, oatmeal | 27 | 1 slice | 162 |
| Bread, rye | 32 | 1 slice | 211 |
| Bread, rye, toasted | 24 | 1 slice | 174 |
| Bread, whole-wheat, commercially prepared | 28 | 1 slice | 148 |
| Cereals ready-to-eat, GENERAL MILLS, CHEERIOS | 30 | 1 cup | 284 |
| Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS | 30 | 3/4 cup | 275 |
| Cereals ready-to-eat, GENERAL MILLS, TOTAL | 30 | 3/4 cup | 199 |
| Cereals ready-to-eat,KELLOGG’S CORN FLAKES | 28 | 1 cup | 298 |
| Cereals ready-to-eat, KELLOGG’S CORN POPS | 31 | 1 cup | 123 |
| Cereals ready-to-eat, KELLOGG’S SPECIAL K | 31 | 1 cup | 250 |
| Cereals ready-to-eat, KELLOGG’S FROSTED MINI-WHEATS, bite size | 55 | 1 cup | 2 |
| Cereals ready-to-eat, POST, THE ORIGINAL SHREDDED WHEAT | 46 | 2 biscuits | 3 |
| Cereals ready-to-eat, QUAKER OAT CINNAMON LIFE | 50 | 1 cup | 220 |
| Cereals ready-to-eat, wheat germ, toasted, plain | 7.1 | 1 tbsp | 0 |
| Cereals ready-to-eat, wheat, puffed, fortified | 12 | 1 cup | 0 |
| Crackers, cheese, regular | 10 | 10 crackers | 100 |
| Crackers, melba toast, plain | 20 | 4 pieces | 166 |
| Crackers, saltines (includes oyster, soda, soup) | 12 | 4 crackers | 156 |
| Crackers, wheat, regular | 8 | 4 crackers | 64 |
| Crackers, whole-wheat | 16 | 4 crackers | 105 |
| Croissants, butter | 57 | 1 croissant | 424 |
| Croutons, seasoned | 40 | 1 cup | 495 |
| English muffins, plain, toasted, enriched, with calcium propionate (includes sourdough) | 52 | 1 muffin | 262 |
| Macaroni and cheese, canned entree | 252 | 1 cup | 1058 |
| Macaroni, cooked, enriched | 140 | 1 cup | 1 |
| Muffins, blueberry, prepared from recipe, made with low-fat (2%) milk | 57 | 1 muffin | 251 |
| Muffins, oat bran | 57 | 1 muffin | 224 |
| Muffins, wheat bran, toaster-type with raisins, toasted | 34 | 1 muffin | 179 |
| Noodles, Chinese, chow mien | 45 | 1 cup | 198 |
| Noodles, egg, cooked, enriched | 160 | 1 cup | 11 |
| Noodles, egg, spinach, cooked, enriched | 160 | 1 cup | 19 |
| Pancakes, plain, dry mix, incomplete, prepared | 38 | 1 pancake | 192 |
| Pasta with meatballs in tomato sauce, canned entree | 252 | 1 cup | 1053 |
| Rice, brown, long-grain, cooked | 195 | 1 cup | 10 |
| Rice, white, long-grain, regular, raw, enriched | 185 | 1 cup | 9 |
| Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | 28 | 1 roll | 146 |
| Rolls, hamburger or hot dog, plain | 43 | 1 roll | 241 |
| Rolls, hard (includes kaiser) | 57 | 1 roll | 310 |
| Snacks, corn-based, extruded, chips, barbecue-flavor | 28.35 | 1 oz | 216 |
| Snacks, corn-based, extruded, puffs or twists, cheese-flavor | 28.35 | 1 oz | 298 |
| Snacks, granola bars, hard, plain | 28.35 | 1 bar | 83 |
| Snacks, KELLOGG’S NUTRI-GRAIN Cereal Bars, fruit | 37 | 1 bar | 110 |
| Snacks, popcorn, air-popped | 8 | 1 cup | 0 |
| Snacks, popcorn, oil-popped | 11 | 1 cup | 97 |
| Snacks, potato chips, barbecue-flavor | 28.35 | 1 oz | 213 |
| Snacks, potato chips, plain, salted | 28.35 | 1 oz | 168 |
| Snacks, potato chips, plain, unsalted | 28.35 | 1 oz | 2 |
| Snacks, pretzels, hard, plain, salted | 60 | 10 pretzels | 1029 |
| Snacks, rice cakes, brown rice, plain | 9 | 1 cake | 29 |
| Snacks, tortilla chips, nacho-flavor | 28.35 | 1 oz | 201 |
| Snacks, tortilla chips, plain | 28.35 | 1 oz | 150 |
| Spaghetti, cooked, enriched, without added salt | 140 | 1 cup | 1 |
| Spaghetti, whole-wheat, cooked | 140 | 1 cup | 4 |
| Taco shells, baked | 13.3 | 1 medium | 49 |
| Tortillas, ready-to-bake or -fry, corn | 26 | 1 tortilla | 42 |
| Tortillas, ready-to-bake or -fry, flour | 32 | 1 tortilla | 153 |
| Waffles, plain, frozen, ready-to-heat, toasted (includes buttermilk) | 33 | 1 waffle | 260 |
| Waffles, plain, prepared from recipe | 75 | 1 waffle | 383 |
| Wheat flour, white, all-purpose, self-rising, enriched | 125 | 1 cup | 1588 |
| Wild rice, cooked | 164 | 1 cup | 5 |
| LEGUMES, NUTS & SEEDS | |||
| Beans, baked, canned, plain or vegetarian | 254 | 1 cup | 1008 |
| Beans, baked, canned, with pork and tomato sauce | 253 | 1 cup | 1113 |
| Beans, kidney, red, mature seeds, canned | 256 | 1 cup | 873 |
| Beans, navy, mature seeds, cooked, boiled, without salt | 182 | 1 cup | 2 |
| Chickpeas (garbanzo beans, Bengal gram), mature seeds, canned | 240 | 1 cup | 718 |
| Chickpeas (garbanzo beans, Bengal gram), mature seeds, cooked, boiled, without salt | 164 | 1 cup | 11 |
| Hummus, commercial | 14 | 1 tbsp | 53 |
| Lentils, mature seeds, cooked, boiled, without salt | 198 | 1 cup | 4 |
| Lima beans, immature seeds, frozen, cooked, boiled, drained, without salt | 170 | 1 cup | 90 |
| Lima beans, large, mature seeds, canned | 241 | 1 cup | 810 |
| Nuts, almonds | 28.35 | 1 oz (24 nuts) | 0 |
| Nuts, cashew nuts, dry roasted, with salt added | 28.35 | 1 oz | 181 |
| Nuts, coconut meat, dried (desiccated), sweetened, shredded | 93 | 1 cup | 244 |
| Nuts, mixed nuts, dry roasted, with peanuts, with salt added | 28.35 | 1 oz | 190 |
| Nuts, pecans | 28.35 | 1 oz (20 halves) | 0 |
| Nuts, walnuts, English | 28.35 | 1 oz (14 halves) | 1 |
| Peanut butter, chunk style, with salt | 16 | 1 tbsp | 78 |
| Peanut butter, smooth style, with salt | 16 | 1 tbsp | 75 |
| Peanuts, all types, dry-roasted, with salt | 28.35 | 1 oz (approx 28) | 230 |
| Peanuts, all types, dry-roasted, without salt | 28.35 | 1 oz (approx 28) | 2 |
| Refried beans, canned | 252 | 1 cup | 753 |
| Seeds, pumpkin and squash seed kernels, roasted, with salt added | 28.35 | 1 oz (142 seeds) | 163 |
| Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | 15 | 1 tbsp | 17 |
| Seeds, sunflower seed kernels, dry roasted, with salt added | 32 | 1/4 cup | 250 |
| Soy milk, fluid | 245 | 1 cup | 29 |
| Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | 81 | 1/4 block | 6 |
| Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | 120 | 1 piece | 10 |
| MEAT & POULTRY | |||
| Beef stew, canned entree | 232 | 1 cup | 947 |
| Beef, cured, dried beef | 28.35 | 1 oz | 984 |
| Beef, ground, extra lean, cooked, broiled, medium | 85 | 3 oz | 60 |
| Beef, top sirloin, separable lean only, trimmed to 1/4” fat, all grades, cooked, broiled | 85 | 3 oz | 56 |
| Bologna, beef and pork | 56.7 | 2 slices | 578 |
| Chicken pot pie, frozen entree | 217 | 1 small pie | 857 |
| Chicken, broilers or fryers, breast, meat only, cooked, roasted | 86 | 1/2 breast | 64 |
| Chicken, broilers or fryers, drumstick, meat only, cooked, roasted | 44 | 1 drumstick | 42 |
| Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter | 49 | 1 wing | 157 |
| Frankfurter, beef | 45 | 1 frank | 462 |
| Frankfurter, chicken | 45 | 1 frank | 617 |
| Ham, sliced, extra lean, (approximately 5% fat) | 56.7 | 2 slices | 810 |
| HEALTHY CHOICE Beef Macaroni, frozen entree | 240 | 1 package | 444 |
| Lamb, domestic, loin, separable lean only, trimmed to 1/4” fat, choice, cooked, broiled | 85 | 3 oz | 71 |
| Pasta with meatballs in tomato sauce, canned entree | 252 | 1 cup | 1053 |
| Pork sausage, fresh, cooked | 26 | 2 links | 336 |
| Pork sausage, fresh, cooked | 27 | 1 patty | 349 |
| Pork, cured, bacon, cooked, broiled, pan-fried or roasted | 19 | 3 medium slices | 303 |
| Pork, cured, Canadian-style bacon, grilled | 46.5 | 2 slices | 719 |
| Pork, cured, ham, whole, separable lean only, roasted | 85 | 3 oz | 1128 |
| Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted | 85 | 3 oz | 54 |
| Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled | 85 | 3 oz | 51 |
| Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted | 85 | 3 oz | 40 |
| Salami, cooked, beef and pork | 56.7 | 2 slices | 604 |
| Sandwiches, cheeseburger, large, single meat patty, with bacon and condiments | 195 | 1 sandwich | 1043 |
| Sandwiches, cheeseburger, regular, single meat patty, plain | 102 | 1 sandwich | 500 |
| Sandwiches, hamburger, large, single meat patty, with condiments and vegetables | 218 | 1 sandwich | 824 |
| Snacks, beef jerky, chopped and formed | 19.8 | 1 large piece | 438 |
| Turkey, all classes, dark meat, cooked, roasted | 84 | 3 oz | 66 |
| Turkey, all classes, light meat, cooked, roasted | 84 | 3 oz | 54 |
| Turkey, all classes, meat only, cooked, roasted | 140 | 1 cup | 98 |
| Veal, rib, separable lean and fat, cooked, roasted | 85 | 3 oz | 78 |
| Vienna sausage, canned, beef and pork | 16 | 1 sausage | 152 |
| WORTHINGTON FOODS, MORNINGSTAR FARMS “Burger” Crumbles | 110 | 1 cup | 476 |
| WORTHINGTON FOODS, MORNINGSTAR FARMS BETTER’N BURGERS, frozen | 85 | 1 patty | 383 |
| MIXED DISHES & FAST FOODS | |||
| Breakfast items, biscuit with egg and sausage | 180 | 1 biscuit | 1141 |
| Chili con carne with beans, canned entree | 222 | 1 cup | 1032 |
| Entrees, pizza with cheese | 63 | 1 slice | 336 |
| Entrees, pizza with cheese, meat, and vegetables | 79 | 1 slice | 382 |
| Fast foods, burrito, with beans and meat | 115.5 | 1 burrito | 668 |
| Fast foods, cheeseburger, large, single patty, with condiments and vegetables | 219 | 1 sandwich | 1108 |
| Fast foods, cheeseburger, regular, double patty and bun, plain | 160 | 1 sandwich | 891 |
| Fast foods, cheeseburger, regular, double patty, plain | 155 | 1 sandwich | 636 |
| Fast foods, chicken fillet sandwich, plain | 182 | 1 sandwich | 957 |
| Fast foods, chicken, breaded and fried, boneless pieces, plain | 106 | 6 pieces | 513 |
| Fast foods, chili con carne | 253 | 1 cup | 1007 |
| Fast foods, coleslaw | 99 | 3/4 cup | 267 |
| Fast foods, croissant, with egg, cheese, and bacon | 129 | 1 croissant | 889 |
| Fast foods, English muffin, with egg, cheese, and Canadian bacon | 137 | 1 muffin | 729 |
| Fast foods, fish sandwich, with tartar sauce and cheese | 183 | 1 sandwich | 939 |
| Fast foods, hot dog, plain | 98 | 1 sandwich | 670 |
| Fast foods, ice milk, vanilla, soft-serve, with cone | 103 | 1 cone | 92 |
| Fast foods, nachos, with cheese | 113 | 6-8 nachos | 816 |
| Fast foods, pancakes with butter and syrup | 232 | 2 pancakes | 1104 |
| Fast foods, potato, French fried in vegetable oil | 85 | 1 small | 168 |
| Fast foods, potato, French fried in vegetable oil | 169 | 1 large | 335 |
| Fast foods, roast beef sandwich, plain | 139 | 1 sandwich | 792 |
| Fast foods, salad, vegetable, tossed, without dressing, with chicken | 218 | 1-1/2 cups | 209 |
| Fast foods, submarine sandwich, with cold cuts | 228 | 1 sandwich, 6” roll | 1651 |
| Fast foods, submarine sandwich, with roast beef | 216 | 1 sandwich, 6” roll | 845 |
| Fast foods, taco salad | 198 | 1-1/2 cups | 762 |
| Fast foods, taco, beef | 263 | 1 large | 1233 |
| HEALTHY CHOICE Beef Macaroni, frozen entree | 240 | 1 package | 444 |
| KELLOGG’S Eggo Low-fat Homestyle Waffles | 35 | 1 waffle | 155 |
| Sandwiches and burgers, cheeseburger, large, single meat patty, with bacon and condiments | 195 | 1sandwich | 1043 |
| Sandwiches and burgers, cheeseburger, regular, single meat patty, plain | 102 | 1 sandwich | 500 |
| Sandwiches and burgers, hamburger, large, single meat patty, with condiments and vegetables | 218 | 1sandwich | 824 |
| SOUPS, SAUCES & GRAVIES | |||
| Gravy, beef, canned | 58.25 | 1/4 cup | 326 |
| Gravy, turkey, canned | 59.6 | 1/4 cup | 344 |
| Sauce, barbecue sauce | 15.75 | 1 tbsp | 128 |
| Sauce, cheese, ready-to-serve | 63 | 1/4 cup | 522 |
| Sauce, NESTLE, QUE BUENO Mild Nacho Cheese Sauce, ready-to-serve | 63 | 1/4 cup | 492 |
| Sauce, pasta, spaghetti/marinara, ready-to-serve | 250 | 1 cup | 1030 |
| Sauce, ready-to-serve, salsa | 16 | 1 tbsp | 69 |
| Sauce, teriyaki, ready-to-serve | 18 | 1 tbsp | 690 |
| Soup, bean with pork, canned, prepared with equal volume water, commercial | 253 | 1 cup | 951 |
| Soup, beef broth, bouillon, consommé, prepared with equal volume water, commercial | 241 | 1 cup | 636 |
| Soup, chicken noodle, canned, chunky, ready-to-serve | 240 | 1 cup | 850 |
| Soup, chicken noodle, canned, prepared with equal volume water, commercial | 241 | 1 cup | 1106 |
| Soup, clam chowder, New England, canned, prepared with equal volume milk, commercial | 248 | 1 cup | 992 |
| Soup, cream of mushroom, canned, prepared with equal volume milk, commercial | 248 | 1 cup | 918 |
| Soup, onion mix, dehydrated, dry form | 39 | 1 packet | 3493 |
| Soup, PROGRESSO HEALTHY CLASSICS VEGETABLE, canned, ready-to-serve | 238 | 1 cup | 466 |
| Soup, tomato, canned, prepared with equal volume water, commercial | 244 | 1 cup | 695 |
| Soup, vegetarian vegetable, canned, prepared with equal volume water, commercial | 241 | 1 cup | 822 |
| Syrups, table blends, pancake | 20 | 1 tbsp | 17 |
| Syrups, table blends, pancake, reduced-calorie | 15 | 1 tbsp | 30 |
| Tomato products, canned, paste, without salt added | 262 | 1 cup | 231 |
| Tomato products, canned, sauce | 245 | 1 cup | 1482 |
| SUGARS & SWEETS | |||
| Cake, angel food, commercially prepared | 28 | 1 piece | 210 |
| Cake, angel food, dry mix, prepared | 50 | 1 piece | 255 |
| Cake, chocolate, prepared from recipe without frosting | 95 | 1 piece | 299 |
| Cake, gingerbread, prepared from recipe | 74 | 1 piece | 242 |
| Cake, pound, commercially prepared, fat-free | 28 | 1 slice | 95 |
| Cake, white, prepared from recipe with coconut frosting | 112 | 1 piece | 318 |
| Cake, white, prepared from recipe without frosting | 74 | 1 piece | 242 |
| Candies, gumdrops, starch jelly pieces | 74 | 10 worms | 33 |
| Candies, hard | 6 | 1 piece | 2 |
| Candies, M&M MARS, SNICKERS Bar | 57 | 1 bar (2 oz) | 152 |
| Candies, semisweet chocolate | 168 | 1 cup | 18 |
| Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched | 10 | 1 cookie | 32 |
| Cookies, chocolate chip, commercially prepared, regular, lower fat | 10 | 1 cookie | 38 |
| Cookies, fig bars | 16 | 1 cookie | 56 |
| Cookies, molasses | 15 | 1 cookie, medium | 69 |
| Cookies, peanut butter, prepared from recipe | 20 | 1cookie | 104 |
| Cookies, vanilla sandwich with creme filling | 15 | 1 cookie | 52 |
| Cookies, vanilla sandwich with creme filling | 10 | 1 cookie | 35 |
| Cookies, vanilla wafers, lower fat | 4 | 1 cookie | 12 |
| Danish pastry, cheese | 71 | 1 Danish | 320 |
| Dessert topping, semi solid, frozen | 4 | 1 tbsp | 1 |
| Desserts, puddings, tapioca, ready-to-eat | 113 | 4 oz | 180 |
| Desserts, puddings, vanilla, ready-to-eat | 113 | 4 oz | 153 |
| Doughnuts, cake-type, plain (includes unsugared, old- fashioned) | 47 | 1 medium | 257 |
| Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) | 60 | 1 medium | 205 |
| Frozen desserts, fruit and juice bars | 77 | 1 bar (2.5 fl oz) | 3 |
| Frozen desserts, ice cream, vanilla | 66 | 1/2 cup | 53 |
| Frozen desserts, sherbet, orange | 74 | 1/2 cup | 34 |
| Frozen desserts, yogurt, vanilla, soft-serve | 72 | 1/2 cup | 63 |
| Jams and preserves | 20 | 1 tbsp | 6 |
| Molasses, blackstrap | 20 | 1 tbsp | 11 |
| Pie crust, standard-type, prepared from recipe, baked | 180 | 1 pie shell | 976 |
| Pie, apple, prepared from recipe | 155 | 1 piece | 327 |
| Pie, blueberry, prepared from recipe | 147 | 1 piece | 272 |
| Pie, cherry, prepared from recipe | 180 | 1 piece | 344 |
| Pie, fried pies, fruit | 128 | 1 pie | 479 |
| Pie, lemon meringue, prepared from recipe | 127 | 1 piece | 307 |
| Pie, pumpkin, prepared from recipe | 155 | 1 piece | 349 |
| Snacks, granola bars, hard, plain | 28.35 | 1 bar | 83 |
| Snacks, KELLOGG’S NUTRI-GRAIN Cereal Bars, fruit | 37 | 1 bar | 110 |
| Syrups, table blends, pancake | 20 | 1 tbsp | 17 |
| Syrups, table blends, pancake, reduced-calorie | 15 | 1 tbsp | 30 |
| Sugars, granulated | 4.2 | 1 tsp | 0 |
| Sweet rolls, cinnamon, commercially prepared with raisins | 60 | 1 roll | 230 |
| Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) | 52 | 1 pastry | 218 |
| VEGETABLES & VEGETABLE JUICES | |||
| Asparagus, cooked, boiled, drained | 60 | 4 spears | 7 |
| Asparagus, frozen, cooked, boiled, drained, without salt | 180 | 1 cup | 7 |
| Beans, snap, green, canned, regular pack, drained solids | 135 | 1 cup | 354 |
| Beans, snap, green, cooked, boiled, drained, without salt | 125 | 1 cup | 4 |
| Beet greens, cooked, boiled, drained, without salt | 144 | 1 cup | 347 |
| Beets, canned, drained solids | 170 | 1 cup | 330 |
| Beets, cooked, boiled, drained | 170 | 1 cup | 131 |
| Broccoli, cooked, boiled, drained, without salt | 156 | 1 cup | 41 |
| Broccoli, raw | 88 | 1 cup | 24 |
| Brussels sprouts, cooked, boiled, drained, without salt | 156 | 1 cup | 33 |
| Brussels sprouts, frozen, cooked, boiled, drained, without salt | 155 | 1 cup | 36 |
| Cabbage, raw | 70 | 1 cup | 13 |
| Carrots, cooked, boiled, drained, without salt | 156 | 1 cup | 103 |
| Carrots, raw | 110 | 1 cup | 39 |
| Cauliflower, frozen, cooked, boiled, drained, without salt | 180 | 1 cup | 32 |
| Cauliflower, raw | 100 | 1 cup | 30 |
| Celery, raw | 120 | 1 cup | 104 |
| Coleslaw, home-prepared | 120 | 1 cup | 28 |
| Corn, sweet, yellow, canned, cream style, regular pack | 256 | 1 cup | 730 |
| Corn, sweet, yellow, canned, vacuum pack, regular pack | 210 | 1 cup | 571 |
| Corn, sweet, yellow, cooked, boiled, drained, without salt | 77 | 1 ear | 13 |
| Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | 164 | 1 cup | 8 |
| Cucumber, peeled, raw | 119 | 1 cup | 2 |
| Cucumber, with peel, raw | 104 | 1 cup | 2 |
| Dandelion greens, cooked, boiled, drained, without salt | 105 | 1 cup | 46 |
| Eggplant, cooked, boiled, drained, without salt | 99 | 1 cup | 3 |
| Lettuce, cos or romaine, raw | 56 | 1 cup | 4 |
| Lettuce, iceberg (includes crisp head types), raw | 55 | 1 cup | 5 |
| Lettuce, loose-leaf, raw | 56 | 1 cup | 5 |
| Lima beans, immature seeds, frozen, cooked, boiled, drained, without salt | 170 | 1 cup | 90 |
| Lima beans, large, mature seeds, canned | 241 | 1 cup | 810 |
| Mushrooms, canned, drained solids | 156 | 1 cup | 663 |
| Mushrooms, raw | 70 | 1 cup | 3 |
| Onion rings, breaded, parfried, frozen, prepared, heated in oven | 60 | 10 rings | 225 |
| Onions, raw | 160 | 1 cup | 5 |
| Onions, spring or scallions (includes tops and bulb), raw | 15 | 1 whole | 2 |
| Peas, edible-pod, cooked, boiled, drained, without salt | 160 | 1 cup | 6 |
| Peas, green, canned, regular pack, drained solids | 170 | 1 cup | 428 |
| Peas, green, frozen, cooked, boiled, drained, without salt | 160 | 1 cup | 139 |
| Peppers, sweet, green, raw | 149 | 1 cup | 3 |
| Peppers, sweet, red, cooked, boiled, drained, without salt | 136 | 1 cup | 3 |
| Potato pancakes, home-prepared | 76 | 1 pancake | 386 |
| Potato puffs, frozen, prepared | 79 | 10 puffs | 589 |
| Potato salad, home-prepared | 250 | 1 cup | 1323 |
| Potatoes, au gratin, home-prepared from recipe using butter | 245 | 1 cup | 1061 |
| Potatoes, baked, flesh, without salt | 156 | 1 potato | 8 |
| Potatoes, boiled, cooked without skin, flesh, without salt | 156 | 1 cup | 8 |
| Potatoes, French fried, frozen, home-prepared, heated in oven, without salt | 50 | 10 strips | 15 |
| Potatoes, hashed brown, home-prepared | 156 | 1 cup | 37 |
| Potatoes, mashed, home-prepared, whole milk added | 210 | 1 cup | 636 |
| Potatoes, scalloped, home-prepared with butter | 245 | 1 cup | 821 |
| Radishes, raw | 4.5 | 1 radish | 1 |
| Rutabagas, cooked, boiled, drained, without salt | 170 | 1 cup | 34 |
| Spinach, canned, drained solids | 214 | 1 cup | 58 |
| Spinach, raw | 30 | 1 cup | 24 |
| Squash, summer, all varieties, cooked, boiled, drained, without salt | 180 | 1 cup | 2 |
| Squash, summer, all varieties, raw | 113 | 1 cup | 2 |
| Squash, winter, all varieties, cooked, baked, without salt | 205 | 1 cup | 2 |
| Sweet potato, canned, syrup pack, drained solids | 196 | 1 cup | 76 |
| Sweet potato, cooked, candied, home-prepared | 105 | 1 piece | 74 |
| Tomato products, canned, paste, without salt added | 262 | 1 cup | 231 |
| Tomato products, canned, sauce | 245 | 1 cup | 1482 |
| Tomatoes, red, ripe, canned, stewed | 255 | 1 cup | 564 |
| Tomatoes, red, ripe, raw, year round average | 180 | 1 cup | 16 |
| Tomatoes, sun-dried | 2 | 1 piece | 42 |
| Turnip greens, cooked, boiled, drained, without salt | 144 | 1 cup | 42 |
| Turnip greens, frozen, cooked, boiled, drained, without salt | 164 | 1 cup | 25 |
| Turnips, cooked, boiled, drained, without salt | 156 | 1 cup | 78 |
| Vegetables, mixed, canned, drained solids | 163 | 1 cup | 243 |
| Vegetables, mixed, frozen, cooked, boiled, drained, without salt | 182 | 1 cup | 64 |
| Sauerkraut, canned, solids and liquids | 236 | 1 cup | 1560 |
| Tomato juice, canned, with salt added | 243 | 1 cup | 877 |
| Vegetable juice cocktail, canned | 242 | 1 cup | 653 |
| MISCELLANEOUS FOODS | |||
| Ketchup | 15 | 1 tbsp | 178 |
| Leavening agents, baking powder, double-acting, sodium aluminum sulfate | 4.6 | 1 tsp | 488 |
| Leavening agents, baking powder, double-acting, straight phosphate | 4.6 | 1 tsp | 363 |
| Leavening agents, baking powder, low-sodium | 5 | 1 tsp | 5 |
| Leavening agents, baking soda | 4.6 | 1 tsp | 1259 |
| Leavening agents, yeast, baker’s, active dry | 7 | 1 pkg | 4 |
| Miso | 68.75 | 1 cup | 2507 |
| Mustard, prepared, yellow | 5 | 1 tsp or 1 packet | 56 |
| Pickle relish, sweet | 15 | 1 tbsp | 122 |
| Pickles, cucumber, dill | 65 | 1 pickle | 833 |
| Pimento, canned | 12 | 1 tbsp | 2 |
| Salt, table | 6 | 1 tsp | 2325 |
| Soy sauce made from soy and wheat (shoyu) | 16 | 1 tbsp | 914 |
| Vinegar, cider | 15 | 1 tbsp | 0 |
| Water, municipal | 237 | 8 fl oz | 7 |
