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Common Backpacking Foods |
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Compiled by female half of the Frolicking Dinosaurs |
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| Breads |
|
Calories |
Protein |
Carbs |
Fiber |
Total fat |
Saturated |
Polyunsaturated |
Monounsaturated |
Sodium |
|
|
|
|
Grams |
Grams |
Grams |
Grams |
Fat Grams |
Fat Grams |
Fat Grams |
Mgs. |
|
|
Bagel - Blueberry -
large |
264 |
10.71 |
53.38 |
1.73 |
1.53 |
0.3 |
0.51 |
0.4 |
427 |
|
|
Bagel - Multigrain -
large |
231 |
10 |
46.69 |
6.5 |
1.14 |
0.163 |
0.456 |
0.163 |
441 |
|
|
Bagel - Onion -
large |
245 |
9.35 |
47.35 |
2.05 |
1.42 |
0.196 |
0.0619 |
0.117 |
475 |
|
|
Bagel - raisin - large |
244 |
8.72 |
49.13 |
2.05 |
1.51 |
0.244 |
0.6 |
0.156 |
287 |
|
|
Bagel - Wheat -
large |
254 |
9.27 |
52 |
4 |
1.24 |
0.191 |
0.5 |
0.16 |
454 |
|
|
Bagel - White - large
(4 - 41/2") |
245 |
9.35 |
47.53 |
2.05 |
1.42 |
0.2 |
0.6 |
0.12 |
475 |
|
|
Bagel - White - medium
(3") |
157 |
6 |
30.44 |
1.31 |
0.9 |
0.125 |
0.4 |
0.075 |
304 |
|
|
Bagel - White - mini
(2") |
72 |
2.73 |
13.9 |
0.6 |
0.42 |
0.057 |
0.18 |
0.034 |
139 |
|
|
Bagel - Whole Wheat -
large |
235 |
9.77 |
50.18 |
8.32 |
1.3 |
0.22 |
0.5 |
0.2 |
479 |
|
|
Bread - multigrain - slice |
65 |
2.6 |
12.05 |
1.66 |
0.988 |
0.21 |
0.24 |
0.396 |
127 |
|
|
Bread - pumpernickel - slice |
65 |
2.26 |
12.35 |
1.69 |
0.806 |
0.114 |
0.322 |
0.242 |
175 |
|
|
Bread - raisin - slice |
71 |
2.05 |
13.6 |
1.12 |
1.14 |
0.281 |
0.177 |
0.596 |
101 |
|
|
Bread - rye - slice |
67 |
2.21 |
12.56 |
1.51 |
0.858 |
0.163 |
0.208 |
0.341 |
172 |
|
|
Bread - white - slice |
70 |
2.13 |
12.87 |
0.598 |
0.936 |
0.137 |
0.495 |
0.188 |
140 |
|
|
Bread - whole wheat - slice |
69 |
2.72 |
12.91 |
1.93 |
1.18 |
0.257 |
0.281 |
0.47 |
148 |
|
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Pita - wheat - 6.5" |
232 |
8.9 |
47.43 |
4.48 |
1.21 |
0.189 |
0.481 |
0.164 |
356 |
|
|
Pita - white - 6.5" |
165 |
5.46 |
33.42 |
1.32 |
0.72 |
0.1 |
0.321 |
0.063 |
322 |
|
|
Pita - whole wheat - 6.5" |
226 |
8.33 |
46.75 |
6.29 |
2.21 |
0.346 |
0.9 |
0.3 |
452 |
|
|
Tortilla - 8" - corn |
73 |
1.88 |
15.38 |
1.72 |
0.825 |
0.11 |
0.37 |
0.22 |
53 |
|
|
Tortilla - 8" -
flour |
140 |
3.74 |
23.91 |
1.42 |
3.05 |
0.75 |
0.46 |
1.62 |
206 |
|
|
Tortilla - 8" - whole
wheat |
108 |
4.37 |
29.69 |
2.81 |
0.678 |
0.116 |
0.282 |
0.084 |
254 |
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| Baking |
|
Calories |
Protein |
Carbs |
Fiber |
Total fat |
Saturated |
Polyunsaturated |
Monounsaturated |
Sodium |
|
| Mixes & |
|
|
Grams |
Grams |
Grams |
Grams |
Fat Grams |
Fat Grams |
Fat Grams |
Mgs. |
|
| Flours |
Bisquick mixes: |
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Complete 3 cheese - 1/3
cup dry mix |
160 |
3 |
22 |
1 |
7 |
2.5 |
|
|
350 |
|
|
Complete Buttermilk -
1/3 cup dry mix |
150 |
3 |
21 |
1 |
6 |
1.5 |
|
|
370 |
|
|
Complete Honey Butter -
1/3 cup |
150 |
2 |
24 |
1 |
5 |
1.5 |
|
|
290 |
|
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Heart Smart - 1/3 cup
dry mix |
140 |
3 |
27 |
1 |
2.5 |
0 |
0.5 |
1.5 |
430 |
|
|
Original - 1/3 cup dry
mix |
160 |
3 |
26 |
1 |
5 |
1.5 |
|
|
490 |
|
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Shake n Pour Pancakes -
bottle |
583 |
15.63 |
110.29 |
3.91 |
7.51 |
1.52 |
2.46 |
2.65 |
1887 |
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Muffin Mixes: |
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Apple Cinnamon
Muffins - pouch |
780 |
12 |
126 |
6 |
24 |
6 |
|
|
1260 |
|
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Banana Nut Muffins -
pouch |
750 |
12 |
130 |
5 |
24 |
6 |
|
|
1400 |
|
|
Blueberry Muffins -
pouch |
750 |
12 |
135 |
3 |
17.5 |
6 |
|
|
1350 |
|
|
Chocolate Chip Muffins
- pouch |
800 |
12 |
130 |
5 |
25 |
10 |
|
|
1500 |
|
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Cornbread / Muffins -
pouch |
660 |
12 |
144 |
5 |
6 |
0 |
|
|
1260 |
|
|
Lemon Poppy Seed
Muffins - pouch |
780 |
12 |
132 |
5 |
20.5 |
7 |
|
|
1080 |
|
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Triple Berry Muffins -
pouch |
750 |
12 |
135 |
4 |
17.5 |
6 |
|
|
1350 |
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| Bars |
|
Calories |
Protein |
Carbs |
Fiber |
Total fat |
Saturated |
Polyunsaturated |
Monounsaturated |
Sodium |
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|
|
Grams |
Grams |
Grams |
Grams |
Fat Grams |
Fat Grams |
Fat Grams |
Mgs. |
|
| Breakfast |
All-Bran cereal bar
(1.2 oz) |
120 |
2 |
|
5 |
2.5 |
0.5 |
|
|
75 |
|
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Apple Fruit & Grain
(1.1 oz) |
110 |
2 |
|
1 |
2 |
1 |
0 |
0.5 |
105 |
|
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Fruit & Grain
(Sunbelt) (1.4 oz) |
140 |
1 |
|
1 |
3 |
1 |
|
|
80 |
|
|
Honey Bunches of Oats
bars |
110 |
2 |
|
1 |
3.5 |
1.5 |
|
|
170 |
|
|
Multigrain (Entenmanns)
(1.3 oz) |
140 |
1 |
25 |
1 |
3 |
1.5 |
|
|
110 |
|
|
NutriGrain (Kellogg) |
140 |
2 |
|
1 |
3 |
0.5 |
|
|
80 |
|
|
Oatmeal to go (Quaker)
(2.1 oz) |
220 |
4 |
|
5 |
4 |
1 |
1 |
|
230 |
|
|
South Beach High
Protein |
140 |
10 |
|
3 |
5 |
3 |
0.5 |
1.5 |
150 |
|
|
Tarts (Health Valley)
(1.3) |
130 |
2 |
|
1 |
2 |
0 |
|
|
75 |
|
|
Zone Perfect bar (1.76
oz) |
210 |
14 |
|
3 |
7 |
4 |
0 |
|
280 |
|
| Granola |
Chewy Granola (Kashi)
(1.2 oz) |
120 |
5 |
12 |
4 |
2 |
0.5 |
|
|
75 |
|
|
Fiber One (General
Mills) (1.25 oz) |
140 |
2 |
|
9 |
4 |
1.5 |
0.5 |
1.5 |
90 |
|
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Fruit & Nut
(Nurigrain) (1.12 oz) |
130 |
. |
|
3 |
4 |
1 |
|
|
125 |
|
|
Kudos (1 oz) |
130 |
1 |
|
1 |
5 |
3 |
|
|
60 |
|
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Nature Valley Crunchy
(1.5 oz) |
90 |
2 |
|
2 |
6 |
0 |
|
|
80 |
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Sweet & Salty
(Kellogg) (1.1 oz) |
160 |
5 |
|
2 |
8 |
2.5 |
|
|
150 |
|
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Sweet & Salty
(NatureValley) (1.2 oz) |
160 |
2 |
|
1 |
7 |
2.5 |
|
|
150 |
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Sweet & Salty
(Quaker) (1.19 oz) |
150 |
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TLC (Kashi) (1.2 oz) |
140 |
7 |
9 |
4 |
5 |
0.5 |
|
|
115 |
|
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Trail Mix (Back to
Nature) (1 oz) |
120 |
2 |
|
2 |
4.5 |
1 |
2.5 |
0 |
60 |
|
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Trail Mix (Nature
Valley) (1.25 oz) |
140 |
3 |
|
1 |
4 |
0.5 |
|
|
80 |
|
| Nutritional |
Adkins Advantage (1.5
oz) |
160 |
11 |
|
7 |
8 |
4.5 |
|
|
110 |
|
|
Balance (1.76 oz) |
200 |
15 |
|
1 |
6 |
4 |
|
|
190 |
|
|
Clif Builder (2.4
oz) |
270 |
20 |
24 |
4 |
8 |
5 |
|
|
310 |
|
|
Clif Energy (2.4) |
250 |
11 |
25 |
4 |
6 |
2 |
|
|
210 |
|
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Gen-Soy Ultra (1.6
oz) |
150 |
8 |
14 |
3 |
2 |
1 |
|
|
120 |
|
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Luna (1.69 oz) |
180 |
10 |
27 |
3 |
6 |
3 |
|
|
120 |
|
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Med-Ex Protein Plus (3
oz) |
320 |
32 |
|
2 |
9 |
7 |
|
|
230 |
|
|
NutriPals (Pediasure)
(1.69 oz) |
160 |
5 |
|
3 |
4.5 |
2.5 |
|
|
85 |
|
|
Powerbar (1.2 to 1.8
oz) |
130 |
8 |
|
4 |
6 |
3.5 |
|
|
140 |
|
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Slimfast high protein
(1.69 oz) |
190 |
15 |
|
2 |
6 |
3 |
|
|
200 |
|
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Smart Start (1.42
oz) |
150 |
3 |
|
2 |
2.5 |
0 |
|
|
85 |
|
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Snickers Marathon
Protein (2.8 oz) |
290 |
21 |
|
11 |
9 |
5 |
|
|
200 |
|
|
South Beach Meal
Replace (2.11) |
210 |
19 |
|
5 |
6 |
3 |
|
|
360 |
|
|
Special K Protein (1.9
oz) |
190 |
10 |
|
2 |
5 |
4 |
|
|
150 |
|
|
Tiger Milk (1.23 oz) |
140 |
6 |
|
1 |
5 |
2 |
|
|
60 |
|
|
Zone Perfect Nutrition
(1.76 oz) |
210 |
16 |
|
1 |
7 |
5 |
|
|
260 |
|
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| Candy |
|
Calories |
Protein |
Carbs |
Fiber |
Total fat |
Saturated |
Polyunsaturated |
Monounsaturated |
Sodium |
|
|
|
|
Grams |
Grams |
Grams |
Grams |
Fat Grams |
Fat Grams |
Fat Grams |
Mgs. |
|
|
3 Musketeers - 1 bar |
260 |
2 |
46 |
1 |
8 |
5 |
|
|
110 |
|
|
Almond Joy - regular
size (1.7 oz) |
229 |
2.06 |
28.57 |
2.35 |
13.13 |
8.48 |
0.735 |
3.23 |
72 |
|
|
Baby Ruth - large (2.28
oz) |
313 |
4.87 |
42.4 |
1.88 |
13.76 |
7.99 |
2.15 |
4.2 |
147 |
|
|
Baby Ruth - regular
size (1.2 oz) |
164 |
2.55 |
22.18 |
0.986 |
7.2 |
4.18 |
1.12 |
2.2 |
77 |
|
|
Butterfinger - king
size |
518 |
13.45 |
70.8 |
2.59 |
20.15 |
11.19 |
3.03 |
6 |
214 |
|
|
Butterfinger - regular
size (1.6 oz) |
216 |
5.6 |
29.5 |
1.08 |
8.4 |
4.66 |
1.26 |
2.5 |
89 |
|
|
Butterfinger BBs -
small bag |
208 |
5.42 |
28.56 |
1.04 |
8.12 |
4.51 |
1.22 |
2.42 |
86 |
|
|
M & Ms - small
bag |
256 |
2.25 |
37.03 |
1.3 |
10.99 |
6.8 |
0.327 |
3.58 |
32 |
|
|
Milky Way - regular
size (1.9 oz) |
228 |
2.04 |
38.72 |
0.918 |
8.69 |
4.21 |
324 |
3.25 |
130 |
|
|
Snickers - king size (4
oz) |
541 |
9.04 |
67 |
2.83 |
28 |
10.16 |
5.56 |
11.8 |
300.6 |
|
|
Snickers - regular size
(2 oz) |
273 |
4.56 |
33.75 |
1.42 |
14 |
5.13 |
2.8 |
6 |
152 |
|
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| Cereals & |
|
Calories |
Protein |
Carbs |
Fiber |
Total fat |
Saturated |
Polyunsaturated |
Monounsaturated |
Sodium |
|
| Grains |
|
|
Grams |
Grams |
Grams |
Grams |
Fat Grams |
Fat Grams |
Fat Grams |
Mgs. |
|
|
Cereal - average ready
to eat - 1 cup |
141 |
3.31 |
32.58 |
3.01 |
0.94 |
0.172 |
0.282 |
0.259 |
306 |
|
|
Couscous - plain - 1
cup |
690 |
24 |
135 |
6 |
6 |
0 |
|
|
0 |
|
|
Cream of Wheat - 1 cup dry / no salt |
651 |
18.87 |
134.39 |
5.7 |
2.49 |
0.42 |
1.38 |
0.342 |
26.7 |
|
|
FlaxSeed - 1 cup - no
salt added |
722 |
26.1 |
53.94 |
24.51 |
49.28 |
4.63 |
32.52 |
9.95 |
95.7 |
|
|
Granola - 1 cup |
518 |
16.32 |
58.82 |
11.65 |
27.31 |
5.27 |
11.73 |
8.74 |
26.63 |
|
|
Grits - 1 packet -
plain |
95 |
2.36 |
22.07 |
1.32 |
0.272 |
0.028 |
0.084 |
0.39 |
305 |
|
|
Grits - 1 packet -bacon
flavor |
98 |
2.76 |
21.66 |
1.48 |
0.462 |
0.067 |
0.179 |
0.118 |
341 |
|
|
Grits - 1 packet
-butter flavor |
101 |
2.31 |
20.85 |
1.26 |
1.36 |
0.286 |
0.258 |
0.28 |
323 |
|
|
Grits - 1 packet
-cheese flavor |
101 |
2.35 |
20.52 |
1.18 |
1.6 |
0.482 |
0.216 |
0.437 |
522 |
|
|
Grits - 1 packet -ham
flavor |
95 |
2.79 |
21.07 |
1.37 |
0.521 |
0.084 |
0.132 |
0.12 |
493 |
|
|
Grits - instant - 1 cup
dry/ salted |
431 |
10.22 |
92.45 |
1.86 |
1.39 |
0.186 |
0.592 |
0.337 |
1282 |
|
|
Oatmeal - 1 cup dry -
salt added |
484 |
20.34 |
83.97 |
14.3 |
8 |
1.41 |
2.92 |
2.52 |
1336 |
|
|
Oatmeal - 1 packet -
Apple/Cinnamon |
128 |
3.29 |
26.94 |
2.59 |
1.46 |
0.3 |
0.6 |
0.518 |
121 |
|
|
Oatmeal - 1 packet -
low sodium |
103 |
3.98 |
18.5 |
2.52 |
1.99 |
0.378 |
0.792 |
0.72 |
77.84 |
|
|
Oatmeal - 1 packet -
Maple/B Sugar |
160 |
4.35 |
32.71 |
2.71 |
1.85 |
0.336 |
0.778 |
0.649 |
240 |
|
|
Raisin bran - 1 cup |
172 |
5.09 |
43.33 |
7.6 |
1.17 |
0.049 |
0.612 |
0.185 |
351 |
|
|
Wheat germ - 1 cup |
432 |
32.88 |
56.05 |
14.58 |
12.09 |
2.07 |
7.48 |
1.69 |
4.52 |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Dairy |
|
Calories |
Protein |
Carbs |
Fiber |
Total fat |
Saturated |
Polyunsaturated |
Monounsaturated |
Sodium |
|
|
|
|
Grams |
Grams |
Grams |
Grams |
Fat Grams |
Fat Grams |
Fat Grams |
Mgs. |
|
|
Cheese - 1 oz |
112 |
6.74 |
0.729 |
0 |
9.1 |
5.73 |
0.27 |
2.63 |
171 |
|
|
Cheese - American - 1
oz slice |
94 |
5.66 |
1.84 |
0 |
7.24 |
4.55 |
0.216 |
2.11 |
347 |
|
|
Cheese - parmesan - dry
- 1 TBS |
23 |
2.08 |
0.185 |
0 |
1.5 |
0.935 |
0.033 |
0.436 |
93.08 |
|
|
Cheese - parmesan -
low-salt - 1 TBS |
23 |
2.08 |
0.185 |
0 |
1.5 |
0.935 |
0.033 |
0.436 |
3.15 |
|
|
Cheese - Velveeta - 1
oz |
85 |
4.56 |
2.74 |
0 |
6.16 |
4.03 |
0 |
0 |
420 |
|
|
Egg - large fresh |
75 |
6.24 |
0.61 |
0 |
5.01 |
1.55 |
0.682 |
1.9 |
63 |
|
|
Egg - powdered - 1
TBSP |
30 |
2.37 |
0.247 |
0 |
2.05 |
0.636 |
0.29 |
0.767 |
26.15 |
|
|
Egg yolk - powdered - 1
TBSP |
27 |
1.37 |
0.144 |
0 |
2.23 |
0.686 |
0.316 |
0.845 |
5.4 |
|
|
Milk - nonfat - powder
- 1/2 cup |
122 |
11.93 |
17.74 |
0 |
0.245 |
0.159 |
0.01 |
0.063 |
187 |
|
|
Milk w/ fat - Nido -
1/2 cup |
317 |
16.84 |
24.59 |
0 |
17.09 |
10.71 |
0.426 |
5.07 |
238 |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Dinners |
|
Calories |
Protein |
Carbs |
Fiber |
Total fat |
Saturated |
Polyunsaturated |
Monounsaturated |
Sodium |
|
|
|
|
Grams |
Grams |
Grams |
Grams |
Fat Grams |
Fat Grams |
Fat Grams |
Mgs. |
|
| Hormel |
Chicken & Dumplings |
260 |
13 |
|
1 |
8 |
2 |
0 |
|
1140 |
|
| compleats |
Chicken & Noodles |
240 |
15 |
|
2 |
8 |
4 |
0 |
|
1400 |
|
| All are |
Chicken & Rice |
280 |
11 |
|
1 |
11 |
3.5 |
0 |
|
1170 |
|
| 10 to 12 ozs |
Chicken Breast & Dressing |
280 |
23 |
|
4 |
5 |
2 |
0 |
|
860 |
|
|
Chicken Breast / Gravy/ mashed potatoes |
210 |
21 |
|
3 |
3 |
1 |
0 |
|
780 |
|
|
Salisbury Steak with sliced potatoes & gravy |
280 |
16 |
|
3 |
11 |
5 |
0 |
|
1470 |
|
|
Tuna Casserole w/ Pasta & Veggies |
250 |
20 |
|
2 |
8 |
4 |
0 |
|
880 |
|
|
Turkey & Dressing with Gravy |
280 |
20 |
|
3 |
8 |
2.5 |
0 |
|
1120 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Dried |
|
Calories |
Protein |
Carbs |
Fiber |
Total fat |
Saturated |
Polyunsaturated |
Monounsaturated |
Sodium |
|
| Mixtures |
|
|
Grams |
Grams |
Grams |
Grams |
Fat Grams |
Fat Grams |
Fat Grams |
Mgs. |
|
|
Falafel - dry - 1 cup |
460 |
28 |
100 |
8 |
8 |
0 |
|
|
760 |
|
|
Hummus - dry - 1 cup |
460 |
24 |
56 |
12 |
16 |
2 |
|
|
1520 |
|
|
Tabouli - dry - 3/4 cup |
150 |
6 |
33 |
9 |
1 |
0 |
|
|
210 |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Drink |
|
Calories |
Protein |
Carbs |
Fiber |
Total fat |
Saturated |
Polyunsaturated |
Monounsaturated |
Sodium |
|
| Mixes |
|
|
Grams |
Grams |
Grams |
Grams |
Fat Grams |
Fat Grams |
Fat Grams |
Mgs. |
|
|
Cocoa mix (add water) envelope |
113 |
1.89 |
23.78 |
1 |
1.14 |
0.675 |
0.376 |
0.375 |
143 |
|
|
Instant Breakfast - 1 envelope |
130 |
5 |
27 |
0 |
1 |
0.5 |
|
|
120 |
|
|
Instant Breakfast Complete Nutritional Drink - 1 envelope |
220 |
5 |
|
1 |
1 |
0.5 |
|
|
80 |
|
|
Tang - 1 tbsp dry (8 oz of water) |
120 |
0 |
30.48 |
0.2 |
0 |
0 |
|
|
10 |
|
|
Whey Protein - chocolate - 1 oz |
120 |
24 |
3 |
0 |
1 |
0.5 |
|
|
60 |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Freeze |
|
Calories |
Protein |
Carbs |
Fiber |
Total fat |
Saturated |
Polyunsaturated |
Monounsaturated |
Sodium |
|
| Dried |
Breakfast: |
|
Grams |
Grams |
Grams |
Grams |
Fat Grams |
Fat Grams |
Fat Grams |
Mgs. |
|
| Foods |
Cooked Eggs w/Bacon
(2.25oz) |
330 |
25 |
13 |
<1 |
20 |
6 |
|
|
1050 |
|
| from |
Cooked Eggs/Ham/Peppers
(2.54 oz) |
370 |
28 |
15 |
1 |
22 |
7 |
|
|
1310 |
|
| Mountain |
Cooked Scrambled Eggs
(2.12oz) |
310 |
23 |
14 |
0 |
18 |
5 |
|
|
1040 |
|
| House |
Granola w/ Blueberries
& Milk (4 oz) |
510 |
14 |
73 |
9 |
18 |
8 |
|
|
110 |
|
|
Pork Sausage Patties
(1.55 oz) |
220 |
25 |
2 |
0 |
13 |
4.5 |
|
|
1050 |
|
|
Single Serving: |
|
|
|
|
|
|
|
|
|
|
|
Beef Stew (2.68 oz) |
330 |
20 |
37 |
4 |
12 |
2.5 |
|
|
1520 |
|
|
Beef Stroganoff (3 oz) |
390 |
17 |
46 |
2 |
16 |
6 |
|
|
1320 |
|
|
Lasagna w/Meat Sauce (3 oz) |
380 |
20 |
46 |
3 |
15 |
6 |
|
|
730 |
|
|
Pasta Primavera (3 oz) |
380 |
14 |
52 |
3 |
12 |
7 |
|
|
1420 |
|
|
Rice & Chicken (4 oz) |
510 |
14 |
74 |
3 |
17 |
3 |
|
|
1840 |
|
|
Spaghetti w/Meat & Sauce (2.8 oz) |
340 |
17 |
46 |
3 |
10 |
4.5 |
|
|
990 |
|
|
Sweet & Sour Pork w/Rice (3.8 oz) |
480 |
18 |
70 |
3 |
14 |
4.5 |
|
|
1330 |
|
|
Turkey Tetrazzini (2.68 oz) |
350 |
20 |
37 |
2 |
13 |
2.5 |
|
|
1170 |
|
|
Double - Servings: |
|
|
|
|
|
|
|
|
|
|
|
Beef Stew (4.3 oz) |
500 |
38 |
56 |
6 |
14 |
3 |
|
|
2540 |
|
|
Beef Stroganoff (4.8
oz) |
620 |
26 |
34 |
4 |
24 |
9 |
|
|
2280 |
|
|
Beef Teriyaki (5.75
oz) |
640 |
34 |
112 |
8 |
8 |
2 |
|
|
2380 |
|
|
Chicken ala King &
Noodles (6.35 oz) |
800 |
46 |
88 |
6 |
30 |
7 |
|
|
2620 |
|
|
Chicken Polynesian
(4.66 oz) |
540 |
22 |
88 |
2 |
12 |
3 |
|
|
2020 |
|
|
Chicken Stew (4.8
oz) |
600 |
34 |
66 |
8 |
22 |
5 |
|
|
2740 |
|
|
Chicken Teriyaki (5.01
oz) |
560 |
28 |
94 |
6 |
8 |
3 |
|
|
2480 |
|
|
Chili Mac w/Beef (4.8
oz) |
560 |
28 |
78 |
10 |
16 |
6 |
|
|
1740 |
|
|
Flame Broiled Beef Patty w/Mashed Potatoes (3.95 oz) |
460 |
38 |
52 |
6 |
10 |
5 |
|
|
1660 |
|
|
Grilled Chicken Breasts w/Mashed Potatoes (4.09 oz) |
400 |
48 |
38 |
1 |
6 |
3 |
|
|
1680 |
|
|
Jamaican Chicken &
Rice (5.5 oz) |
660 |
30 |
100 |
10 |
7 |
2 |
|
|
1120 |
|
|
Lasagna w/Meat Sauce
(4.8 oz) |
620 |
38 |
66 |
4 |
22 |
9 |
|
|
1460 |
|
|
Mac and Cheese (6.81
oz) |
940 |
44 |
90 |
2 |
46 |
24 |
|
|
3080 |
|
|
Mexican Rice &
Chicken ( 5.4 oz) |
640 |
40 |
88 |
12 |
14 |
4 |
|
|
1840 |
|
|
Noodles & Chicken
(4.73 oz) |
540 |
24 |
82 |
4 |
12 |
4 |
|
|
2460 |
|
|
Oriental
Chicken/Vegetables (5.36 oz) |
560 |
32 |
94 |
6 |
7 |
2 |
|
|
2640 |
|
|
Pasta Primavera (4.8
oz) |
600 |
24 |
80 |
6 |
20 |
12 |
|
|
2500 |
|
|
Potatoes 'n Beef (4.34
oz) |
520 |
26 |
72 |
12 |
14 |
3 |
|
|
1800 |
|
|
Potatoes 'n Cheese
(4.37 oz) |
480 |
22 |
78 |
6 |
9 |
5 |
|
|
1560 |
|
|
Rice & Chicken
(6.38 oz) |
820 |
22 |
118 |
4 |
28 |
5 |
|
|
2960 |
|
|
Seafood Chowder (4.44
oz) |
560 |
38 |
56 |
2 |
22 |
14 |
|
|
2180 |
|
|
Spaghetti w/Meat &
Sauce (4.51 oz) |
560 |
32 |
72 |
4 |
14 |
6 |
|
|
1440 |
|
|
Sweet & Sour Pork
w/Rice (6.1 oz) |
760 |
30 |
112 |
6 |
20 |
7 |
|
|
2060 |
|
|
Turkey Tetrazzini (4.27
oz) |
540 |
32 |
58 |
4 |
20 |
4 |
|
|
2100 |
|
|
Vegetable Lasagna (3.74
oz) |
420 |
20 |
70 |
12 |
6 |
2 |
|
|
900 |
|
|
Wild Rice/Mushroom
Pilaf (5.08 oz) |
580 |
18 |
104 |
6 |
10 |
6 |
|
|
1560 |
|
|
Pro-Pak |
|
|
|
|
|
|
|
|
|
|
|
Beef Stew (4 oz) |
480 |
36 |
54 |
6 |
13 |
2.5 |
|
|
2390 |
|
|
Beef Stroganoff (4
oz) |
520 |
21 |
62 |
3 |
21 |
7 |
|
|
1920 |
|
|
Chicken Teriyaki (4
oz) |
460 |
23 |
76 |
4 |
7 |
2 |
|
|
2010 |
|
|
Chili Mac w/Beef (4
oz) |
500 |
26 |
61 |
14 |
15 |
6 |
|
|
1980 |
|
|
Lasagna w/Meat Sauce (4
oz) |
520 |
32 |
56 |
3 |
19 |
8 |
|
|
1240 |
|
|
Mexican Rice &
Chicken (4.06 oz) |
480 |
30 |
65 |
9 |
11 |
3 |
|
|
1370 |
|
|
Pasta Primavera (4
oz) |
500 |
21 |
67 |
4 |
16 |
10 |
|
|
2120 |
|
|
Rice & Chicken
w/Rice (4.5 oz) |
560 |
18 |
85 |
3 |
16 |
3 |
|
|
2120 |
|
|
Spaghetti w/Meat &
Sauce (4 oz) |
490 |
29 |
65 |
4 |
13 |
5 |
|
|
1290 |
|
|
Sweet & Sour Pork
(4.41 oz) |
550 |
21 |
81 |
4 |
15 |
5 |
|
|
1490 |
|
|
Vegetables: |
|
|
|
|
|
|
|
|
|
|
|
Corn (1.48 oz) |
180 |
6 |
32 |
4 |
3 |
0 |
|
|
0 |
|
|
Green Beans (0.42
oz) |
50 |
2 |
8 |
4 |
0 |
0 |
|
|
0 |
|
|
Green Peas (1.41 oz) |
160 |
10 |
26 |
10 |
0 |
0 |
|
|
140 |
|
|
Desserts: |
|
|
|
|
|
|
|
|
|
|
|
Apple Fruit Snacks (1
oz) |
110 |
0 |
26 |
3 |
0.5 |
0 |
|
|
26 |
|
|
Banana Fruit Snacks
(1.7 oz) |
170 |
2 |
43 |
4 |
1 |
0 |
|
|
43 |
|
|
Blueberry Cheesecake
(6.91 oz) |
840 |
28 |
148 |
2 |
16 |
10 |
|
|
148 |
|
|
Ice Cream Sandwich
(1.13 oz) |
170 |
2 |
25 |
1 |
7 |
3 |
|
|
25 |
|
|
Mango Fruit Snacks (1 oz) |
110 |
0 |
26 |
3 |
0 |
0 |
|
|
26 |
|
|
Neapolitan Ice Cream
(0.75 oz) |
120 |
2 |
15 |
0 |
6 |
4 |
|
|
50 |
|
|
Raspberry Crumble (5.15
oz) |
640 |
4 |
124 |
12 |
12 |
2 |
|
|
124 |
|
|
Strawberry Fruit Snacks
(1 oz) |
100 |
1 |
25 |
5 |
0 |
0 |
|
|
25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Fruits, |
|
Calories |
Protein |
Carbs |
Fiber |
Total fat |
Saturated |
Polyunsaturated |
Monounsaturated |
Sodium |
|
| Dried |
|
|
Grams |
Grams |
Grams |
Grams |
Fat Grams |
Fat Grams |
Fat Grams |
Mgs. |
|
|
Apple - dry - 1
oz |
100 |
0 |
26 |
3 |
0 |
0 |
|
|
35 |
|
|
Apricot - dry - 1 oz |
90 |
1 |
23 |
3 |
0 |
0 |
|
|
0 |
|
|
Banana - dry - 1
oz |
100 |
1 |
25 |
2 |
0.5 |
0 |
|
|
0 |
|
|
Cranberries - dry - 1 oz |
150 |
1 |
35 |
11 |
2.5 |
0 |
|
|
5 |
|
|
Date - dry - 1 date |
23 |
0.164 |
6.1 |
0.623 |
0.0374 |
0.0159 |
0.0025 |
0.0124 |
0 |
|
|
Figs - dry - 1 fig |
49 |
0.579 |
12.42 |
2.32 |
0.222 |
0.0445 |
0.106 |
0.049 |
2 |
|
|
Fig bar - 1 bar |
56 |
0.592 |
11.34 |
0.736 |
1.17 |
0.18 |
0.444 |
0.48 |
56 |
|
|
Mango - dry - 1 oz |
90 |
1 |
24 |
3 |
0 |
0 |
|
|
0 |
|
|
Papaya - dry - 1 strip |
59 |
0.929 |
14.94 |
2.74 |
0.213 |
0.0655 |
0.0472 |
0.0579 |
5 |
|
|
Pineapple - dry - 1 oz |
100 |
1 |
25 |
1 |
0.5 |
0 |
|
|
0 |
|
|
Prune - dry - 1 prune |
20 |
0.219 |
5.27 |
0.596 |
0.044 |
0.0034 |
0.004 |
0.0286 |
0 |
|
|
Raisins - 2 ozs |
84 |
0.902 |
22.16 |
1.12 |
0.129 |
0.042 |
0.0378 |
0.005 |
3 |
|
|
Strawberries - dry - 1 oz |
450 |
3 |
35 |
3 |
2 |
0 |
|
|
5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Meats |
|
Calories |
Protein |
Carbs |
Fiber |
Total fat |
Saturated |
Polyunsaturated |
Monounsaturated |
Sodium |
|
|
|
|
Grams |
Grams |
Grams |
Grams |
Fat Grams |
Fat Grams |
Fat Grams |
Mgs. |
|
| Beef |
Beef - corned - canned
- 12 oz |
851 |
92.19 |
0 |
0 |
50.79 |
21.02 |
2.14 |
20.28 |
3422 |
|
|
Beef - corned - canned
- 7 oz |
496 |
53.78 |
0 |
0 |
29.63 |
12.26 |
1.25 |
11.83 |
1996 |
|
|
Beef - dried - 2.5 oz
jar |
109 |
22.08 |
1.96 |
0 |
1.38 |
0.674 |
0.596 |
0.05 |
1981 |
|
|
Beef - roast - canned -
5 oz |
317 |
35.44 |
0 |
0 |
18.43 |
7.24 |
0.61 |
7.92 |
85 |
|
|
Beef Jerky - 1 cup
pieces |
369 |
29.88 |
9.9 |
1.32 |
23.04 |
9.77 |
0.91 |
10.17 |
1992 |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Fish |
|
Calories |
Protein |
Carbs |
Fiber |
Total fat |
Saturated |
Polyunsaturated |
Monounsaturated |
Sodium |
|
|
|
|
Grams |
Grams |
Grams |
Grams |
Fat Grams |
Fat Grams |
Fat Grams |
Mgs. |
|
|
Albacore - water -
pouch - 3 oz |
100 |
20 |
0 |
0 |
1.5 |
0 |
|
|
380 |
|
|
Albacore - water -
pouch - 7.1 oz |
210 |
34 |
0 |
0 |
3.5 |
0 |
|
|
745 |
|
|
Clams - 2.5 oz pouch |
40 |
7 |
1 |
0 |
0.5 |
0 |
|
|
360 |
|
|
Clams - 6.5 oz can |
120 |
15 |
6 |
0 |
2 |
0 |
|
|
1110 |
|
|
Crab - pouch 3.53 oz |
40 |
9 |
1 |
0 |
0 |
0 |
|
|
500 |
|
|
Crab - imitation - 3.53
pouch |
40 |
3 |
1 |
0 |
0 |
0 |
|
|
360 |
|
|
Crab - canned - 6 oz |
90 |
21 |
2 |
0 |
0 |
0 |
|
|
400 |
|
|
Fish Steaks - 3.75 oz
tin |
140 |
18 |
1 |
1 |
6 |
2 |
|
|
860 |
|
|
Oysters - smoked - 2.3
oz pouch |
140 |
10 |
0 |
0 |
8 |
2 |
|
|
280 |
|
|
Oysters - smoked - oil
- 3.75 oz tin |
170 |
10 |
8 |
0 |
8 |
2 |
|
|
280 |
|
|
Oysters - teriyaki -
3.75 oz tin |
120 |
12 |
1 |
0 |
3 |
1 |
|
|
470 |
|
|
Oysters - canned - 8
oz |
160 |
14 |
6 |
0 |
6 |
2 |
|
|
440 |
|
|
Salmon - boneless -
pouch 3 oz |
90 |
15 |
0 |
0 |
3 |
1 |
|
|
420 |
|
|
Salmon - boneless -
pouch 7.1 oz |
210 |
35 |
0 |
0 |
7 |
3.5 |
|
|
980 |
|
|
Salmon - honey BBQ -
pouch - 5.25oz |
200 |
25 |
18 |
0 |
3 |
0.5 |
|
|
920 |
|
|
Salmon - orange - pouch
- 5.25oz |
170 |
25 |
14 |
0 |
1.5 |
0.5 |
|
|
470 |
|
|
Salmon - garlic - pouch
- 5.25oz |
150 |
25 |
8 |
0 |
2 |
0.5 |
|
|
720 |
|
|
Salmon - canned - water
- 7 oz |
315 |
42 |
17.5 |
0 |
15 |
6 |
|
|
945 |
|
|
Salmon - canned - water
- 14 oz |
630 |
84 |
35 |
0 |
30 |
12 |
|
|
1890 |
|
|
Salmon - smoked - pouch
- 5.25 oz |
120 |
21 |
0 |
0 |
3.5 |
1 |
|
|
490 |
|
|
Sardines - water - 3.75
oz tin |
100 |
13 |
2 |
0 |
4 |
2 |
|
|
430 |
|
|
Sardines - hot sauce -
3.75 oz tin |
130 |
17 |
2 |
2 |
6 |
2 |
|
|
490 |
|
|
Sardines - oil - 3.75
oz tin |
190 |
12 |
2 |
0 |
14 |
6 |
|
|
430 |
|
|
Sardines - mustard -
3.75 oz tin |
150 |
17 |
2 |
2 |
8 |
4 |
|
|
490 |
|
|
Sardines - tomato -
3.75 oz tin |
130 |
17 |
2 |
2 |
6 |
2 |
|
|
490 |
|
|
Shrimp - pouch - 3.53
oz |
55 |
12 |
1 |
0 |
0.5 |
0 |
|
|
500 |
|
|
Shrimp - canned - 4
oz |
90 |
20 |
2 |
0 |
1 |
0 |
|
|
1000 |
|
|
Tuna - pouch - 3 oz -
oil |
168 |
24.78 |
0 |
0 |
6.98 |
1.3 |
2.45 |
2.51 |
301 |
|
|
Tuna - water - pouch -
3 oz |
90 |
20 |
0 |
0 |
1 |
0.199 |
0.287 |
0.135 |
380 |
|
|
Tuna - water - pouch -
7.1 oz |
210 |
45.5 |
0 |
0 |
3.5 |
|
|
|
875 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Calories |
Protein |
Carbs |
Fiber |
Total fat |
Saturated |
Polyunsaturated |
Monounsaturated |
Sodium |
|
|
|
|
Grams |
Grams |
Grams |
Grams |
Fat Grams |
Fat Grams |
Fat Grams |
Mgs. |
|
| Pork |
Bacon - cooked -
slice |
46 |
2.44 |
0.047 |
0 |
3.94 |
1.39 |
0.465 |
1.9 |
128 |
|
|
Ham - canned - 5oz |
269 |
24.05 |
0.03 |
0 |
18.41 |
6.02 |
2.08 |
8.76 |
1758 |
|
|
Ham - canned - 16oz |
862 |
76.98 |
0.1 |
0 |
58.92 |
19.28 |
6.67 |
28.03 |
5624 |
|
|
Ham - pouch - 4oz |
216 |
19.24 |
0.02 |
0 |
14.73 |
4.82 |
1.67 |
7.01 |
1406 |
|
|
Ham - deviled or
potted - 3oz can |
284 |
10.62 |
1.78 |
0 |
25.76 |
9.17 |
12.15 |
3.03 |
1096 |
|
|
Pork jerky - 1 cup
pieces |
519 |
66.78 |
0 |
0 |
25.96 |
8.94 |
3.15 |
11.67 |
3622 |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Poultry |
Chicken - canned -
5oz |
230 |
31.62 |
1 |
0 |
10.13 |
2.81 |
2.47 |
4.1 |
169 |
|
|
Chicken - pouch -
7oz |
245 |
49 |
0 |
0 |
5.25 |
0 |
|
|
735 |
|
|
Chicken Breast - canned
- 5oz |
120 |
26 |
0 |
0 |
0 |
|
|
0 |
400 |
|
|
Turkey - canned - 5
oz |
203 |
29.6 |
0 |
0 |
8.57 |
2.5 |
2.19 |
2.83 |
584 |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Spam |
Spam - 7 oz |
603 |
25.64 |
2.86 |
0 |
54.63 |
20.07 |
5.76 |
27.03 |
2761 |
|
|
Spam - 12 oz |
1034 |
43.95 |
4.91 |
0 |
93.64 |
34.41 |
9.88 |
46.33 |
4734 |
|
|
Spam - Lite - 7 oz |
377 |
29.85 |
2.65 |
0 |
27.24 |
8.92 |
2.86 |
13.76 |
2023 |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Sausages |
Pepperoni - 10" v 1
3/8" |
1170 |
51.08 |
10.14 |
3.8 |
101.1 |
40.391 |
47.8 |
6.614 |
4488 |
|
|
Pepperoni - sliced - 1
cup |
507 |
21.39 |
2.9 |
0 |
44.85 |
16.45 |
4.46 |
21.53 |
2081 |
|
|
Summer sausage - 6
oz |
608 |
29.32 |
5.59 |
0 |
51.12 |
19.337 |
21.79 |
2.016 |
2184 |
|
|
Vienna - Chicken - 7
sausages |
288 |
14.48 |
7.59 |
0 |
21.28 |
6.205 |
9.498 |
4.525 |
1534 |
|
|
Vienna - mixed meat - 7
sausages |
260 |
12 |
3 |
0 |
22 |
8 |
|
|
1095 |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Venison |
Venison Jerky - 4"
strip |
48 |
4.75 |
2.07 |
0 |
2.16 |
0.846 |
0.283 |
0.885 |
410 |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Meat |
|
Calories |
Protein |
Carbs |
Fiber |
Total fat |
Saturated |
Polyunsaturated |
Monounsaturated |
Sodium |
|
| Substitutes |
|
|
Grams |
Grams |
Grams |
Grams |
Fat Grams |
Fat Grams |
Fat Grams |
Mgs. |
|
|
Bacon bits (TVP) - 1
TBS |
31 |
2.24 |
2 |
0.714 |
1.81 |
0.284 |
0.948 |
0.436 |
124 |
|
|
Bacon bits (TVP) - 1
cup |
497 |
35.84 |
32.03 |
11.42 |
29.01 |
4.54 |
15.17 |
6.97 |
1982 |
|
|
Bacon slice (TVP) - 1
slice |
16 |
0.53 |
0.32 |
0.1 |
1.48 |
0.231 |
0.335 |
0.772 |
73 |
|
|
Hamburger mix - soy
only - 1 cup |
505 |
50.51 |
39.76 |
13 |
16.84 |
2.028 |
3.116 |
6.644 |
1551 |
|
|
Hamburger - soy/veggies
- 1 patty |
127 |
12.72 |
9.51 |
3.3 |
4.24 |
0.51 |
0.785 |
1.673 |
390 |
|
|
Sausage - 1 patty |
98 |
7 |
4 |
1 |
7 |
1 |
|
|
337 |
|
|
TVP - unflavored - 1
cup |
224 |
31.97 |
26.09 |
11.9 |
0.83 |
0.09 |
0.141 |
0.362 |
14 |
|
|
TVP - beef - 1 cup |
376 |
39.72 |
6.12 |
6 |
21.39 |
3.058 |
4.581 |
12.219 |
1191 |
|
|
TVP - chicken - 1
cup |
376 |
39.72 |
6.12 |
6 |
21.39 |
3.058 |
4.581 |
12.219 |
1191 |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Nuts & |
|
Calories |
Protein |
Carbs |
Fiber |
Total fat |
Saturated |
Polyunsaturated |
Monounsaturated |
Sodium |
|
| Nut |
|
|
Grams |
Grams |
Grams |
Grams |
Fat Grams |
Fat Grams |
Fat Grams |
Mgs. |
|
| Butters |
Almonds raw (1 oz)
about 22 nuts |
164 |
6.03 |
5.6 |
3.35 |
14.36 |
1.1 |
3.46 |
9.12 |
0.284 |
|
|
Almonds - dry-roasted/salted - 1 cup |
824 |
30.48 |
26.62 |
16.28 |
72.91 |
5.58 |
17.46 |
46.45 |
468 |
|
|
Almonds - roasted/salted - 1 cup |
953 |
33.33 |
27.76 |
16.49 |
86.63 |
6.6 |
21.23 |
54.63 |
532 |
|
|
Brazil nuts - unsalted
- 1 cup |
918 |
20.08 |
17.92 |
7.56 |
92.71 |
22.62 |
33.78 |
32.22 |
2.8 |
|
|
Cashews - salted - 1
cup |
749 |
20.99 |
37.08 |
4.94 |
62.67 |
12.38 |
10.6 |
36.94 |
814 |
|
|
Chestnuts - unsalted -
1 cup |
350 |
4.35 |
75.73 |
7.29 |
3.15 |
0.592 |
1.24 |
1.09 |
2.86 |
|
|
Hazelnuts(Filberts) -
unsalted - 1 cup |
848 |
20.18 |
22.55 |
13.1 |
82.01 |
6.03 |
10.69 |
61.66 |
0 |
|
|
Hickory Nuts - unsalted
- 1 cup |
788 |
15.26 |
21.9 |
7.68 |
77.24 |
8.45 |
26.26 |
39.13 |
1.2 |
|
|
Mixed w/ peanuts -
salted - 1 cup |
876 |
23.8 |
30.4 |
12.78 |
80 |
12.39 |
18.88 |
45 |
926 |
|
|
Mixed w/o peanuts - salted - 1 cup |
886 |
22.35 |
32.07 |
7.92 |
80.88 |
13.09 |
16.49 |
47.72 |
1008 |
|
|
Peanut Butter - 1
TBSP |
95 |
4.03 |
3.08 |
0.944 |
8.16 |
1.66 |
2.21 |
3.88 |
75 |
|
|
Peanut Butter - low fat
- 1 TBSP |
94 |
4.66 |
6.44 |
0.0936 |
6.12 |
1.33 |
1.85 |
2.91 |
97 |
|
|
Peanut Butter - low
salt - 1 TBSP |
94 |
4.03 |
3.08 |
0.994 |
8.16 |
1.66 |
2.21 |
3.88 |
2.72 |
|
|
Peanut Butter - reduced
salt - 1 TBSP |
94 |
3.84 |
3.46 |
1.06 |
7.98 |
1.53 |
2.3 |
3.77 |
32.48 |
|
|
Peanuts - dry roast
-unsalted - 1 cup |
837 |
37.94 |
27.26 |
13.25 |
70.99 |
9.85 |
22.44 |
35.23 |
8.76 |
|
|
Peanuts - dry roasted
-salted - 1 cup |
837 |
37.94 |
27.26 |
13.25 |
70.99 |
9.85 |
22.44 |
35.23 |
624 |
|
|
Peanuts - honey roast -
1 cup |
742 |
31.29 |
36.82 |
10.92 |
58.45 |
8.11 |
18.47 |
29 |
514 |
|
|
Peanuts - roasted
-salted - 1 cup |
854 |
34.57 |
31.4 |
11.68 |
72.5 |
10.06 |
22.91 |
35.97 |
1187 |
|
|
Peanuts - roasted
-unsalted - 1 cup |
854 |
34.57 |
31.4 |
11.68 |
72.5 |
10.06 |
22.91 |
35.97 |
8.76 |
|
|
Pecans - unsalted - 1
cup |
746 |
9.9 |
14.97 |
10.37 |
77.73 |
6.67 |
23.32 |
44.03 |
0 |
|
|
Pine Nuts - unsalted -
1 cup |
769 |
32.64 |
19.34 |
6.12 |
68.95 |
10.6 |
29.03 |
26.94 |
5.44 |
|
|
Pistachio - roasted
-salted - 1 cup |
329 |
12.32 |
15.74 |
5.97 |
23.52 |
3.2 |
8.02 |
13.97 |
247 |
|
|
Pistachio - roasted
-unsalted - 1 cup |
329 |
12.32 |
15.74 |
5.97 |
23.52 |
3.2 |
8.02 |
13.97 |
5.8 |
|
|
Walnut - 1 cup |
785 |
18.28 |
16.45 |
8.04 |
78.25 |
7.35 |
56.61 |
10.72 |
2.4 |
|
|
Walnut - honey roast -
1 cup |
687 |
14.43 |
26.87 |
6.49 |
63.35 |
6.2 |
45.05 |
9.49 |
28.7 |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Oils & |
|
Calories |
Protein |
Carbs |
Fiber |
Total fat |
Saturated |
Polyunsaturated |
Monounsaturated |
Sodium |
|
| Fats |
|
|
Grams |
Grams |
Grams |
Grams |
Fat Grams |
Fat Grams |
Fat Grams |
Mgs. |
|
|
Butter - 2 tbsp |
204 |
0.241 |
0.017 |
0 |
23.04 |
14.34 |
0.855 |
6.65 |
235 |
|
|
Corn oil - 2 tbsp |
240 |
0 |
0 |
0 |
27.2 |
3.45 |
15.97 |
6.58 |
0 |
|
|
Margarine - liquid - 2
tbsp |
205 |
0.54 |
0 |
0 |
22.89 |
3.75 |
10.17 |
7.98 |
222 |
|
|
Margarine -solid - 2
tbsp |
155 |
0.172 |
0 |
0 |
17.39 |
3.05 |
5.38 |
8.05 |
284 |
|
|
Olive oil - 2 tbsp |
239 |
0 |
0 |
0 |
27 |
3.65 |
2.27 |
19.9 |
0 |
|
| Pasta |
|
Calories |
Protein |
Carbs |
Fiber |
Total fat |
Saturated |
Polyunsaturated |
Monounsaturated |
Sodium |
|
|
|
|
Grams |
Grams |
Grams |
Grams |
Fat Grams |
Fat Grams |
Fat Grams |
Mgs. |
|
|
Mac & Cheese - dry
box |
370 |
16.2 |
67.9 |
2.1 |
3.7 |
1.8 |
|
|
820 |
|
|
Mac & Cheese -
liquid cheese - box |
1285 |
48.53 |
179.53 |
7.94 |
40.02 |
22.93 |
2.97 |
10.9 |
2819 |
|
|
Pasta - all except egg
- 4 ozs |
449 |
15.71 |
90.15 |
5.41 |
2.13 |
0.302 |
0.868 |
0.251 |
743 |
|
|
Pasta - egg noodles - 4
ozs |
391 |
13.98 |
73.09 |
3.24 |
4.33 |
0.912 |
1.2 |
1.27 |
705 |
|
|
Ramen noodles - 1
pack |
190 |
3.91 |
27.51 |
3.91 |
7.18 |
3.2 |
0.43 |
2.71 |
487 |
|
|
Chicken Helper
Meals: |
|
|
|
|
|
|
|
|
|
|
|
Fettuccine Alfredo |
700 |
20 |
125 |
7 |
15 |
1 |
|
|
3500 |
|
|
Teriyaki |
800 |
20 |
180 |
4 |
6 |
0 |
|
|
4250 |
|
|
Knorr sides plus
veggies: |
|
|
|
|
|
|
|
|
|
|
|
Alfredo Pasta
Primavera |
620 |
16 |
|
|
36 |
|
|
|
|
|
|
Cheddar Rice- Broccoli/
Carrots |
600 |
14 |
|
|
22 |
|
|
|
|
|
|
Chicken Rice - Harvest
veggies |
640 |
16 |
|
|
24 |
|
|
|
|
|
|
Garlic, olive oil,
broccoli |
640 |
20 |
|
|
30 |
|
|
|
|
|
|
Southwestern style rice
- veggies |
620 |
16 |
|
|
24 |
|
|
|
|
|
|
Teriyaki Noodles /
Asian Veggies |
680 |
18 |
|
|
28 |
|
|
|
|
|
|
Hamburger Helper
meals: |
|
|
|
|
|
|
|
|
|
|
|
Bacon Cheeseburger |
950 |
25 |
170 |
5 |
15 |
5 |
|
|
3750 |
|
|
Cheeseburger |
888 |
24.75 |
144.68 |
0 |
23.4 |
6.34 |
|
|
4568 |
|
|
Cheesy Enchilada |
850 |
15 |
185 |
2 |
7.5 |
0 |
|
|
3000 |
|
|
Cheesy Hashbrowns |
850 |
15 |
185 |
10 |
5 |
2.5 |
|
|
1900 |
|
|
Four cheese Lasagna |
650 |
20 |
140 |
6 |
5 |
0 |
|
|
3800 |
|
|
Philly Cheesesteak |
700 |
20 |
120 |
5 |
17.5 |
5 |
|
|
3500 |
|
|
Spaghetti |
650 |
20 |
130 |
7 |
6 |
0 |
|
|
4050 |
|
|
Stroganoff |
650 |
20 |
130 |
7 |
6 |
3 |
|
|
3900 |
|
|
Lipton Pasta Sides |
|
|
|
|
|
|
|
|
|
|
|
Alfredo - whole
grain |
660 |
18 |
76 |
2 |
14 |
6 |
|
|
1840 |
|
|
Beef |
540 |
16 |
82 |
4 |
6 |
1 |
|
|
1660 |
|
|
Beef Lo Mein |
440 |
16 |
90 |
2 |
5 |
1 |
|
|
1800 |
|
|
Bow Ties with Cheese |
440 |
16 |
76 |
2 |
9 |
4 |
|
|
1580 |
|
|
Butter |
600 |
16 |
80 |
2 |
16 |
6 |
|
|
1580 |
|
|
Chicken |
540 |
14 |
86 |
2 |
4 |
0 |
|
|
1340 |
|
|
Creamy Garlic Shells |
700 |
16 |
94 |
2 |
10 |
6 |
|
|
1700 |
|
|
Fiesta Jalapeno Jack |
640 |
16 |
88 |
4 |
5 |
2 |
|
|
1020 |
|
|
Fiesta Nacho |
640 |
16 |
88 |
2 |
5 |
2 |
|
|
1380 |
|
|
Parmesan |
640 |
16 |
78 |
2 |
9 |
5 |
|
|
1500 |
|
|
Sour Cream &
Chive |
560 |
14 |
88 |
2 |
17 |
6 |
|
|
1680 |
|
|
Stroganoff |
420 |
13 |
34 |
2 |
7 |
3 |
|
|
1700 |
|
|
Teriyaki Noodles |
500 |
16 |
98 |
0 |
16 |
0 |
|
|
70 |
|
|
Thai Sesame Noodles |
460 |
16 |
84 |
4 |
7 |
2 |
|
|
1640 |
|
|
Pasta Roni: |
|
|
|
|
|
|
|
|
|
|
|
Angel Hair Pasta Parmesan Cheese |
500 |
17.5 |
90 |
5 |
10 |
5 |
|
|
1800 |
|
|
Angel Hair Pasta with Herbs |
570 |
17.5 |
95 |
5 |
6 |
2 |
|
|
1500 |
|
|
Angel Hair Primavera |
500 |
17.5 |
88 |
5 |
12.5 |
6 |
|
|
2170 |
|
|
Butter & Garlic |
450 |
17.5 |
110 |
5 |
6 |
2.5 |
|
|
1700 |
|
|
Butter & Herb Italiano |
570 |
21 |
111 |
6 |
7.5 |
3 |
|
|
2280 |
|
|
Chicken |
470 |
17.5 |
56 |
5 |
5 |
2.5 |
|
|
2350 |
|
|
Chicken & Garlic |
570 |
15 |
123 |
3 |
1.2 |
0 |
|
|
2240 |
|
|
Creamy Four Cheese |
630 |
18 |
111 |
3 |
15 |
7.5 |
|
|
2240 |
|
|
Creamy Garlic |
600 |
21 |
108 |
6 |
12 |
6 |
|
|
2160 |
|
|
Creamy Parmesano |
500 |
17.5 |
110 |
5 |
6 |
2.5 |
|
|
1350 |
|
|
Fettuccine Alfredo |
500 |
18 |
88 |
4 |
12 |
6 |
|
|
1820 |
|
|
Garlic & Olive Oil Vermicelli |
480 |
18 |
94 |
4 |
6 |
2 |
|
|
1760 |
|
|
Garlic Alfredo |
500 |
16 |
88 |
4 |
12 |
6 |
|
|
1980 |
|
|
Herb & Butter |
720 |
15 |
156 |
3 |
4.5 |
1.5 |
|
|
3210 |
|
|
Italian Cheese & Herb |
670 |
15 |
125 |
2.5 |
15 |
7.5 |
|
|
1800 |
|
|
Olive Oil & Italian Herb |
500 |
20 |
110 |
5 |
6 |
2.5 |
|
|
1900 |
|
|
Parmesan & Romano Cheese |
530 |
12.5 |
100 |
2.5 |
7.5 |
4 |
|
|
1850 |
|
|
Parmesan & Romano Cheese |
525 |
12.5 |
100 |
2.5 |
7.5 |
4 |
|
|
1850 |
|
|
Parmesan Chicken |
675 |
15 |
120 |
7.5 |
11 |
4.5 |
|
|
2850 |
|
|
Savory Whole Grain Blends Chicken & Herb Classico |
380 |
12 |
82 |
8 |
3 |
0 |
|
|
1520 |
|
|
Savory Whole Grain Blends Roasted Garlic Italiano |
420 |
12 |
82 |
6 |
5 |
1 |
|
|
1520 |
|
|
Tomato Parmesan |
570 |
17.5 |
90 |
7.5 |
9 |
4 |
|
|
2100 |
|
|
Tuna Helper: |
|
|
|
|
|
|
|
|
|
|
|
Au Gratin - box |
1000 |
0 |
175 |
5 |
20 |
5 |
|
|
3900 |
|
|
Creamy Parmesan -
box |
900 |
0 |
155 |
0 |
15 |
5 |
|
|
3900 |
|
|
Garden Cheddar - box |
950 |
30 |
165 |
5 |
20 |
5 |
|
|
4250 |
|
|
Tetrazzini - box |
800 |
0 |
150 |
10 |
12.5 |
5 |
|
|
3600 |
|
|
Zatarain's: |
|
|
|
|
|
|
|
|
|
|
|
Alfredo |
700 |
25 |
110 |
0 |
17.5 |
7.5 |
|
|
3400 |
|
|
Gumbo |
600 |
20 |
115 |
10 |
2.5 |
0 |
|
|
3450 |
|
|
Scampi |
550 |
20 |
105 |
5 |
2.5 |
0 |
|
|
2350 |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Potatos |
|
Calories |
Protein |
Carbs |
Fiber |
Total fat |
Saturated |
Polyunsaturated |
Monounsaturated |
Sodium |
|
|
|
|
Grams |
Grams |
Grams |
Grams |
Fat Grams |
Fat Grams |
Fat Grams |
Mgs. |
|
|
Four cheese - pouch |
400 |
8 |
76 |
4 |
12 |
2 |
|
|
2200 |
|
|
Hash Browns - dry - 5
serving pack |
450 |
8 |
76 |
5 |
2.5 |
0 |
|
|
550 |
|
|
Homestyle - pouch |
440 |
8 |
80 |
4 |
12 |
2 |
|
|
1800 |
|
|
Loaded baked - pouch |
440 |
12 |
76 |
8 |
12 |
2 |
|
|
1800 |
|
|
Potato flakes -
unflavored - 1 cup |
240 |
6 |
54 |
6 |
0 |
0 |
|
|
15 |
|
|
Roasted garlic -
pouch |
440 |
8 |
80 |
4 |
12 |
2 |
|
|
2400 |
|
|
Southwest - pouch |
440 |
8 |
80 |
8 |
12 |
2 |
|
|
2080 |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Rice |
|
Calories |
Protein |
Carbs |
Fiber |
Total fat |
Saturated |
Polyunsaturated |
Monounsaturated |
Sodium |
|
|
|
|
Grams |
Grams |
Grams |
Grams |
Fat Grams |
Fat Grams |
Fat Grams |
Mgs. |
|
|
Minute Rice - white - 1 cup dry
|
322 |
6.78 |
69.98 |
1.97 |
0.526 |
0.145 |
0.145 |
0.168 |
1169 |
|
|
Minute Rice - brown - 1
cup dry |
234 |
5.43 |
48.3 |
3.79 |
1.89 |
0.379 |
0.68 |
0.688 |
638 |
|
|
Lipton Rice Sides |
|
|
|
|
|
|
|
|
|
|
|
Chicken broccoli |
560 |
14 |
96 |
2 |
4 |
0 |
|
|
1740 |
|
|
Chicken Fried |
440 |
12 |
92 |
4 |
3 |
0 |
|
|
1500 |
|
|
Chipotle |
520 |
14 |
112 |
4 |
2 |
1 |
|
|
1660 |
|
|
Dirty Rice |
500 |
16 |
100 |
4 |
3 |
0 |
|
|
1580 |
|
|
Medley |
540 |
14 |
92 |
2 |
4 |
0 |
|
|
1680 |
|
|
Mexican |
580 |
14 |
102 |
4 |
2 |
0 |
|
|
1880 |
|
|
Mushroom |
560 |
14 |
102 |
2 |
2 |
0 |
|
|
1960 |
|
|
New Orleans Style Chicken |
500 |
14 |
100 |
4 |
3 |
0 |
|
|
1440 |
|
|
Pilaf |
520 |
12 |
92 |
2 |
2 |
0 |
|
|
1760 |
|
|
Red Beans & Rice |
580 |
14 |
|
10 |
4 |
4 |
|
|
1550 |
|
|
Sesame Chicken |
540 |
14 |
100 |
6 |
14 |
1.5 |
|
|
1620 |
|
|
Spanish |
480 |
12 |
100 |
4 |
2 |
0 |
|
|
1640 |
|
|
Taco |
600 |
14 |
104 |
4 |
2 |
0 |
|
|
1520 |
|
|
Teriyaki |
580 |
12 |
102 |
2 |
3 |
0 |
|
|
1540 |
|
|
Wild Rice |
500 |
12 |
92 |
2 |
1 |
0 |
|
|
1640 |
|
|
Rice a Roni: |
|
|
|
|
|
|
|
|
|
|
