Abridged List Ordered by Nutrient Content in Household Measure

Source: USDA National Nutrient Database for Standard Reference Legacy (2018)
Nutrients: Folate, total(µg)

Description Measure Folate, total(µg)Per Measure

Beans, adzuki, mature seeds, raw 1.0 cups 1225
Beans, pink, mature seeds, raw 1.0 cups 972
Beans, black, mature seeds, raw 1.0 cups 861
Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE 0.75 cups (1 NLEA
Cereal serving) 460
Cornmeal, white, self-rising, bolted, with wheat flour added,
enriched 1.0 cups 449
Soybeans, green, raw 1.0 cups 422
0.75 cups (1 NLEA
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN serving) 420
0.75 cups (1 NLEA
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain serving) 418
Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden 1.0 cups (1 NLEA
Maple serving) 405
3.0 tbsp (1 NLEA
Cereals, MALT-O-MEAL, chocolate, dry serving) 400
Edamame, frozen, unprepared 1.0 cups 358
Cornmeal, white, self-rising, degermed, enriched 1.0 cups 322
Seeds, sunflower seed kernels, toasted, without salt 1.0 cups 319
Seeds, sunflower seed kernels, oil roasted, without salt 1.0 cups 316
Wheat flour, white, bread, enriched 1.0 cups 251
Cowpeas (blackeyes), immature seeds, raw 1.0 cups 244
Asparagus, frozen, cooked, boiled, drained, without salt 1.0 cups 243
Cowpeas (blackeyes), immature seeds, frozen, cooked,
boiled, drained, without salt 1.0 cups 240
1.0 cups spiral
Macaroni, vegetable, enriched, dry shaped 234
Asparagus, canned, drained solids 1.0 cups 232
Wheat flour, white, all-purpose, enriched, calcium-fortified 1.0 cups 229
Pasta, fresh-refrigerated, spinach, as purchased 4.0 oz 227
Pasta, fresh-refrigerated, plain, as purchased 4.0 oz 225
Pasta, dry, enriched 1.0 cups spaghetti 216
Cowpeas (blackeyes), immature seeds, cooked, boiled,
drained, without salt 1.0 cups 210
Orange juice, frozen concentrate, unsweetened, undiluted 1.0 cups 202
Beverages, Whey protein powder isolate 3.0 scoop 200
Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with 0.75 cups (1 NLEA
cinnamon bunches serving) 200
Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with 1.0 cups (1 NLEA
vanilla bunches serving) 200
Soybeans, green, cooked, boiled, drained, without salt 1.0 cups 200
Pie crust, deep dish, frozen, baked, made with enriched 1.0 pie crust
flour (average weight) 190
Corn flour, yellow, masa, enriched 1.0 cups 185
Peanuts, valencia, oil-roasted, without salt 1.0 cups 181
Pie crust, deep dish, frozen, unbaked, made with enriched 1.0 pie crust
flour (average weight) 173
Peas, mature seeds, sprouted, raw 1.0 cups 173
Turnip greens, cooked, boiled, drained, without salt 1.0 cups, chopped 170
Soup, black bean, canned, condensed 1.0 cups (8 fl oz) 170
Beans, black turtle, mature seeds, cooked, boiled, without 1.0 cups 159

Biscuits, plain or buttermilk, dry mix 1.0 cups, purchased 150

Cereals, CREAM OF WHEAT, instant, prepared with water,
without salt 1.0 cups 149
Beets, raw 1.0 cups 148
Beans, black turtle, mature seeds, canned 1.0 cups 146
Peanuts, all types, dry-roasted, without salt 1.0 cups 142
0.33 package (10
Okra, frozen, unprepared oz) 141
Spinach, canned, regular pack, solids and liquids 1.0 cups 136
Asparagus, cooked, boiled, drained 0.5 cups 134
Pie Crust, Cookie-type, Chocolate, Ready Crust 1.0 crust 131
Beverages, Protein powder soy based 1.0 scoop 130
Nuts, hazelnuts or filberts 1.0 cups, chopped 130
Candies, confectioner's coating, peanut butter 1.0 cups chips 129
Desserts, mousse, chocolate, prepared-from-recipe 1.0 recipe yield 121

Cardoon, raw 1.0 cups, shredded 121

Cereals, oats, instant, fortified, with raisins and spice,
prepared with water 1.0 cups 120
Beverages, UNILEVER, SLIMFAST, meal replacement,
regular, ready-to-drink, 3-2-1 Plan 1.0 bottle 115
Beans, kidney, mature seeds, sprouted, raw 1.0 cups 109
Bagels, plain, enriched, with calcium propionate (includes
onion, poppy, sesame) 1.0 bagel 105
Broccoli, frozen, chopped, unprepared 1.0 cups 105
Asparagus, canned, regular pack, solids and liquids 0.5 cups 104
Broccoli, frozen, chopped, cooked, boiled, drained, without 1.0 cups 103
Corn, sweet, yellow, canned, vacuum pack, regular pack 1.0 cups 103
Cereals ready-to-eat, granola, homemade 1.0 cups 102
Noodles, egg, spinach, enriched, cooked 1.0 cups 102
1.0 cups (1 NLEA
Cereals ready-to-eat, POST, Honeycomb Cereal serving) 100
0.75 cups (1 NLEA
Cereals ready-to-eat, POST, COCOA PEBBLES serving) 100
Corn, sweet, yellow, canned, brine pack, regular pack, solids
and liquids 1.0 cups 97
Snacks, trail mix, regular, with chocolate chips, unsalted
nuts and seeds 1.0 cups 95
Peas, green, raw 1.0 cups 94
Okra, frozen, cooked, boiled, drained, without salt 0.5 cups slices 92
Beans, baked, canned, with pork 1.0 cups 91
Jute, potherb, cooked, boiled, drained, without salt 1.0 cups 90
Nuts, chestnuts, european, raw, unpeeled 1.0 cups 90
Fast foods, english muffin, with egg, cheese, and canadian 1.0 sandwich 89
1.0 cups spiral
Macaroni, vegetable, enriched, cooked shaped 87
Boysenberries, canned, heavy syrup 1.0 cups 87
Fast foods, croissant, with egg, cheese, and sausage 1.0 sandwich 86

Boysenberries, frozen, unsweetened 1.0 cups, unthawed 83

Garlic bread, frozen 1.0 slice presliced 80

1.0 unit (yield from
1 lb ready-to-cook
Chicken, broilers or fryers, giblets, raw chicken) 79
Nuts, butternuts, dried 1.0 cups 79
Focaccia, Italian flatbread, plain 1.0 piece 79
1.0 potato large (3"
Potatoes, Russet, flesh and skin, baked to 4-1/4" dia. 78
1.0 cups whole
Nuts, almonds, dry roasted, without salt added kernels 76
Amaranth leaves, cooked, boiled, drained, without salt 1.0 cups 75
Soybeans, mature seeds, sprouted, cooked, steamed 1.0 cups 75
Cream puff, eclair, custard or cream filled, iced 4.0 oz 75
Plantains, yellow, baked 1.0 cups 74
Peas and carrots, frozen, cooked, boiled, drained, without 1.0 package (10 oz)
salt yields 72
Cereals, corn grits, white, regular and quick, enriched,
cooked with water, without salt 1.0 cups 72
Cereals, corn grits, white, regular and quick, enriched,
cooked with water, with salt 1.0 cups 72
Beets, canned, regular pack, solids and liquids 1.0 cups 71
Mangos, raw 1.0 cups pieces 71
1.0 cups sections,
without
Oranges, raw, California, valencias membranes 70
Cabbage, chinese (pak-choi), cooked, boiled, drained,
without salt 1.0 cups, shredded 70
Cabbage, chinese (pak-choi), cooked, boiled, drained, with
salt 1.0 cups, shredded 70
0.33 package (10
Collards, frozen, chopped, unprepared oz) 69
Squash, summer, zucchini, italian style, canned 1.0 cups 68
Fast Foods, biscuit, with egg and sausage 1.0 item 68
1.0 slice (average
Bread, pan dulce, sweet yeast bread weight of 1 slice) 68
Seeds, pumpkin and squash seed kernels, roasted, with salt 1.0 cups 67
1.0 cups (1/2"
Balsam-pear (bitter gourd), pods, raw pieces) 67
Fast foods, croissant, with egg, cheese, and ham 1.0 item 65
1.0 pita, large (6-
Bread, pita, white, enriched 1/2" dia) 64
Turnip greens, frozen, cooked, boiled, drained, without salt 1.0 cups 64
Mollusks, mussel, blue, raw 1.0 cups 63
Cereals, corn grits, yellow, regular and quick, enriched,
cooked with water, without salt 1.0 cups 63
Pasta, whole-wheat, dry (Includes foods for USDA's Food
Distribution Program) 1.0 cups spaghetti 63
0.5 cups, chopped
Turnip greens, frozen, unprepared or diced 61

Cabbage, chinese (pe-tsai), raw 1.0 cups, shredded 60

Fast foods, biscuit, with egg and bacon 1.0 biscuit 60
Pomegranate juice, bottled 1.0 cups 60
Plantains, yellow, raw 1.0 plantain 59
Spinach, raw 1.0 cups 58
Tortillas, ready-to-bake or -fry, flour, shelf stable 1.0 tortilla 58
Corn, sweet, yellow, frozen, kernels cut off cob, boiled,
drained, without salt 1.0 cups 58
Peas, edible-podded, frozen, unprepared 1.0 cups 58
POPEYES, biscuit 1.0 biscuit 55
Tomato products, canned, sauce, with onions 1.0 cups 54
Turnip greens and turnips, frozen, cooked, boiled, drained, 1.0 cups 54
Brussels sprouts, raw 1.0 cups 54
Papayas, raw 1.0 cups 1" pieces 54
Vegetable juice cocktail, canned 1.0 cups 53
Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares 1.0 serving 53
Soup, chicken noodle, dry, mix 1.0 packet 53
Bread, cheese 1.0 slice 51

Blackberries, frozen, unsweetened 1.0 cups, unthawed 51

Lima beans, immature seeds, frozen, fordhook, unprepared 1.0 cups 51
Oranges, raw, with peel 1.0 cups 51
Squash, summer, zucchini, includes skin, cooked, boiled,
drained, without salt 1.0 cups, sliced 50
Bread, stuffing, cornbread, dry mix 1.0 oz 50
Celery, cooked, boiled, drained, without salt 1.0 cups, diced 50
Egg, yolk, raw, frozen, sugared, pasteurized 1.0 oz 49
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared
(Includes foods for USDA's Food Distribution Program) 1.0 cups 49
Lemon juice, raw 1.0 cups 49
Tomato juice, canned, with salt added 1.0 cups 49
Tomato juice, canned, without salt added 1.0 cups 49

Cheese, feta 1.0 cups, crumbled 48

Bread, stuffing, dry mix 1.0 oz 48
Orange juice, chilled, includes from concentrate, with added
calcium and vitamin D 1.0 cups 47
Orange juice, chilled, includes from concentrate, with added 1.0 cups 47
0.33 package (10
Beans, pinto, immature seeds, frozen, unprepared oz) 47
Yardlong bean, cooked, boiled, drained, without salt 1.0 cups slices 47
11.0 crackers (1
Crackers, cream, Gamesa Sabrosas NLEA serving) 46
Lima beans, immature seeds, frozen, baby, unprepared 1.0 cups 46
Teff, cooked 1.0 cups 45
Seeds, safflower seed meal, partially defatted 1.0 oz 45
Kiwifruit, green, raw 1.0 cups, sliced 45
Lima beans, immature seeds, cooked, boiled, drained, 1.0 cups 44
Drumstick pods, raw 1.0 cups slices 44
Corn, sweet, yellow, canned, drained solids, rinsed with tap 1.0 cups drained,
water rinsed 44
Peas, edible-podded, raw 1.0 cups, chopped 41
Cereals, CREAM OF WHEAT, instant, dry 1.0 tbsp 41
Hyacinth-beans, immature seeds, cooked, boiled, drained,
without salt 1.0 cups 41
Cress, garden, raw 1.0 cups 40
Bread, french or vienna, toasted (includes sourdough) 1.0 oz 40
Snacks, crisped rice bar, chocolate chip 1.0 bar (1 oz) 39
Squash, winter, butternut, cooked, baked, without salt 1.0 cups, cubes 39
Cracker, meal 1.0 oz 39
Squash, winter, butternut, frozen, cooked, boiled, without 1.0 cups, mashed 38

Loganberries, frozen 1.0 cups, unthawed 38

Tofu, raw, firm, prepared with calcium sulfate 0.5 cups 37
Cauliflower, green, raw 1.0 cups 36
Cowpeas, leafy tips, raw 1.0 cups, chopped 36
Mung beans, mature seeds, sprouted, cooked, boiled,
drained, without salt 1.0 cups 36
Crustaceans, crab, queen, cooked, moist heat 3.0 oz 36
Cheese, cheddar (Includes foods for USDA's Food
Distribution Program) 1.0 cups, diced 36
Cheese, mozzarella, low moisture, part-skim 1.0 cups, diced 36
Bread, white wheat 1.0 slice 36
Endive, raw 0.5 cups, chopped 36
Tomato products, canned, sauce, with onions, green
peppers, and celery 1.0 cups 35
Water convolvulus, cooked, boiled, drained, with salt 1.0 cups, chopped 34
Muffin, blueberry, commercially prepared, low-fat 1.0 muffin small 34
Onions, sweet, raw 1.0 NLEA serving 34
Seeds, lotus seeds, dried 1.0 cups 33
Oat flour, partially debranned 1.0 cups 33
Broccoli raab, raw 1.0 cups chopped 33
Biscuits, plain or buttermilk, refrigerated dough, higher fat1.0 biscuit 33
Passion-fruit, (granadilla), purple, raw 1.0 cups 33
Bread, protein (includes gluten) 1.0 oz 33
Squash, winter, hubbard, baked, with salt 1.0 cups, cubes 33
Wheat flour, white, all-purpose, unenriched 1.0 cups 32
Turnip greens, frozen, cooked, boiled, drained, with salt 0.5 cups 32
6.0 cracker 1
Crackers, cheese, sandwich-type with cheese filling cracker = 6.5g 32
Bagels, plain, enriched, with calcium propionate (includes 1.0 mini bagel (2-
onion, poppy, sesame), toasted 1/2" dia) 31
Tangerines, (mandarin oranges), raw 1.0 cups, sections 31
Bread, rye 1.0 oz 31
Snacks, corn-based, extruded, onion-flavor 1.0 oz 31
Beans, snap, green, frozen, cooked, boiled, drained without 1.0 cups 31
Breadfruit, raw 1.0 cups 31
Cornmeal, whole-grain, white 1.0 cups 30
Onions, raw 1.0 cups, chopped 30
Sorghum flour, whole-grain 1.0 cups 30
1.0 cups sections,
Grapefruit, raw, pink and red, all areas with juice 30
Leeks, (bulb and lower leaf-portion), cooked, boiled,
drained, without salt 1.0 leek 30
Bread, white, commercially prepared, toasted 1.0 oz 29
Radishes, raw 1.0 cups slices 29
Lima beans, immature seeds, frozen, baby, cooked, boiled,
drained, without salt 1.0 cups 29
Bread, cornbread, dry mix, prepared with 2% milk, 80%
margarine, and eggs 1.0 muffin 28
Fish, tilapia, raw 1.0 fillet 28
Cookies, sugar wafers with creme filling, regular 3.0 cookies 28
Potatoes, mashed, dehydrated, flakes without milk, dry 1.0 cups 28
0.12 pie 1 pie (1/8
Pie, Dutch Apple, Commercially Prepared of 9" pie) 28
Tomato products, canned, puree, with salt added 1.0 cups 28
Tomato products, canned, puree, without salt added 1.0 cups 28
Bread, stuffing, cornbread, dry mix, prepared 1.0 oz 27
Onions, frozen, whole, cooked, boiled, drained, without salt 1.0 cups 27
Chicken, broilers or fryers, meat and skin and giblets and
neck, cooked, fried, batter 3.0 oz 27
Squash, winter, acorn, cooked, boiled, mashed, without salt 1.0 cups, mashed 27
Squash, winter, acorn, cooked, boiled, mashed, with salt 1.0 cups, mashed 27
Potatoes, scalloped, home-prepared with butter 1.0 cups 27
Bread, reduced-calorie, white 1.0 oz 27
Grapefruit juice, white, frozen concentrate, unsweetened,
undiluted 1.0 can (6 fl oz) 27
Litchis, raw 1.0 cups 27
Mollusks, oyster, eastern, cooked, breaded and fried 3.0 oz 26
Fish, roe, mixed species, cooked, dry heat 1.0 oz 26
Bread, reduced-calorie, wheat 1.0 oz 26
1.0 piece (1/12 of
Cake, chocolate, prepared from recipe without frosting 9" dia) 26
Blueberries, wild, canned, heavy syrup, drained 1.0 cups 26
1.0 mini bagel (2-
Bagels, oat bran 1/2" dia) 25
Rice flour, brown 1.0 cups 25
Cookies, molasses 1.0 oz 25

Burdock root, cooked, boiled, drained, without salt 1.0 cups (1" pieces) 25
Blackberry juice, canned 1.0 cups 25
Grapefruit juice, white, canned, sweetened 1.0 cups 25
Squash, summer, crookneck and straightneck, frozen,
cooked, boiled, drained, without salt 1.0 cups slices 25
Croissants, butter 1.0 oz 25
Bread, wheat 1.0 slice 25
Toaster pastries, fruit, toasted (include apple, blueberry,
cherry, strawberry) 1.0 pastry 24
Carrots, raw 1.0 cups chopped 24
Lime juice, raw 1.0 cups 24
Squash, winter, hubbard, cooked, boiled, mashed, with salt 1.0 cups, mashed 24
Squash, winter, hubbard, cooked, boiled, mashed, without 1.0 cups, mashed 24
Snacks, potato chips, fat-free, made with olestra 1.0 oz 24
Biscuits, mixed grain, refrigerated dough 1.0 oz 24
Nuts, mixed nuts, oil roasted, with peanuts, lightly salted 1.0 oz 24
Egg, whole, raw, fresh 1.0 large 24
Egg, whole, cooked, fried 1.0 large 23
1.0 piece (1/12 of
Cake, yellow, prepared from recipe without frosting 8" dia) 23
1.0 cups (1 NLEA
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat serving) 23
Mushrooms, portabella, grilled 1.0 cups sliced 23
Bread, oat bran 1.0 oz 23
Cookies, shortbread, commercially prepared, plain 1.0 oz 23
Muffins, English, mixed-grain (includes granola) 1.0 oz 23
1.0 oz crunchy
Snacks, corn-based, extruded, puffs or twists, cheese-flavor (about 21 pieces) 23
Soup, beef and vegetables, canned, ready-to-serve 1.0 cups 22
Grapefruit, sections, canned, juice pack, solids and liquids 1.0 cups 22
Grapefruit, sections, canned, water pack, solids and liquids 1.0 cups 22
Tomato products, canned, sauce, with tomato tidbits 1.0 cups 22
Cookies, chocolate sandwich, with creme filling, regular 3.0 cookie 22
Bread, cornbread, prepared from recipe, made with low fat
(2%) milk 1.0 oz 22
Crackers, cheese, regular 0.5 oz 22
Chicken, stewing, meat and skin, and giblets and neck,
cooked, stewed 3.0 oz 21
Cookies, chocolate chip, commercially prepared, regular, 1.0 serving 3
lower fat cookies 21
Croissants, cheese 1.0 oz 21
1.0 cups sections,
Grapefruit, raw, white, Florida with juice 21
Cookies, sugar, commercially prepared, regular (includes 1.0 oz 20
Cereals ready-to-eat, POST, Shredded Wheat, original big 2.0 biscuits (1 NLEA
biscuit serving) 20
Candies, 5TH AVENUE Candy Bar 1.0 bar 2 oz 20
Cherries, sour, red, canned, light syrup pack, solids and 1.0 cups 20
0.33 package (10
Onions, frozen, whole, unprepared oz) 20
Biscuits, plain or buttermilk, frozen, baked 1.0 oz 20
Chicory, witloof, raw 1.0 head 20
Cereals ready-to-eat, POST, Shredded Wheat, original spoon- 1.0 cups (1 NLEA
size serving) 20
Cake, white, dry mix, special dietary (includes lemon- 1.0 oz 20
Danish pastry, cinnamon, enriched 1.0 oz 19
Tomatoes, red, ripe, canned, packed in tomato juice 1.0 cups 19
Snacks, potato chips, made from dried potatoes, fat-free,
made with olestra 1.0 oz 19
Cookies, peanut butter, commercially prepared, soft-type 1.0 oz 19
Cookies, chocolate chip, refrigerated dough 1.0 serving 19
Soup, beef noodle, canned, condensed 0.5 cups 19
Croutons, plain 0.5 oz 19

Yogurt, plain, low fat 1.0 container (6 oz) 19

1.0 serving
(approximate
Bread, salvadoran sweet cheese (quesadilla salvadorena) serving size) 18
Snacks, potato chips, barbecue-flavor 1.0 oz 18
Archway Home Style Cookies, Molasses 1.0 serving 18
Cookies, shortbread, commercially prepared, pecan 1.0 oz 18
Game meat, bison, chuck, shoulder clod, separable lean
only, cooked, braised 1.0 serving ( 3 oz ) 18
Lamb, shoulder, blade, separable lean and fat, trimmed to
1/8" fat, choice, cooked, roasted 3.0 oz 18
Cookies, chocolate sandwich, with creme filling, special 1.0 oz 18
Cheese, camembert 1.0 oz 18
Egg, whole, cooked, poached 1.0 large 18
Mountain yam, hawaii, cooked, steamed, without salt 1.0 cups, cubes 17
Whey, sweet, dried 1.0 cups 17
Cookies, peanut butter sandwich, regular 1.0 oz 17
Bread, cracked-wheat 1.0 oz 17
Milk, sheep, fluid 1.0 cups 17
Archway Home Style Cookies, Iced Molasses 1.0 serving 17
Cereals, WHEATENA, cooked with water 1.0 cups 17
Danish pastry, cheese 1.0 oz 17
Lamb, loin, separable lean and fat, trimmed to 1/8" fat,
choice, cooked, roasted 3.0 oz 17

Yogurt, fruit, low fat, 11g protein/8 oz 1.0 container (6 oz) 17

1.0 serving 2.1 oz
Candies, NESTLE, BUTTERFINGER Bar bar 17
Potatoes, mashed, dehydrated, prepared from granules
without milk, whole milk and butter added 1.0 cups 17
Potatoes, mashed, dehydrated, prepared from granules
with milk, water and margarine added 1.0 cups 17
Cookies, oatmeal, commercially prepared, regular 1.0 oz 17
Liverwurst spread 0.25 cups 16
Pasta, dry, unenriched 1.0 cups spaghetti 16
Pork, fresh, leg (ham), whole, separable lean only, cooked, 1.0 cups, diced 16
Croissants, apple 1.0 oz 16
Cookies, peanut butter, commercially prepared, regular 1.0 oz 16
Lamb, shoulder, arm, separable lean and fat, trimmed to
1/8" fat, cooked, broiled 3.0 oz 16
Game meat, bison, top round, separable lean only, 1" steak,
cooked, broiled 1.0 serving ( 3 oz ) 16
0.33 package (10
Onions, frozen, chopped, unprepared oz) 16
Cheese, ricotta, part skim milk 0.5 cups 16
Blueberries, frozen, sweetened 1.0 cups, thawed 16
Carambola, (starfruit), raw 1.0 cups, cubes 16
Cheese, muenster 1.0 cups, diced 16
Sweet potato, canned, syrup pack, drained solids 1.0 cups 16
Bread, reduced-calorie, oatmeal 1.0 oz 16
Archway Home Style Cookies, Raspberry Filled 1.0 serving 16
Pancakes, plain, frozen, ready-to-heat, microwave (includes
buttermilk) 1.0 oz 15
Snacks, pretzels, hard, whole-wheat including both salted
and unsalted 1.0 oz 15
Cookies, peanut butter sandwich, special dietary 1.0 oz 15
Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND
GROW, ready-to-feed, with ARA and DHA 5.0 fl oz 15
Game meat, bison, ribeye, separable lean only, 1" steak,
cooked, broiled 1.0 serving ( 3 oz ) 15
Mollusks, oyster, eastern, farmed, raw 3.0 oz 15

Yogurt, fruit, low fat,9 g protein/8 oz 1.0 container (6 oz) 15

Game meat , bison, top sirloin, separable lean only, 1"
steak, cooked, broiled 1.0 serving ( 3 oz ) 15
Lamb, shoulder, blade, separable lean and fat, trimmed to
1/8" fat, choice, cooked, braised 3.0 oz 15
Pancakes, buckwheat, dry mix, incomplete 1.0 oz 15
Cake, shortcake, biscuit-type, prepared from recipe 1.0 oz 15
Bread, oatmeal, toasted 1.0 oz 15
Candies, NESTLE, BUTTERFINGER Crisp 1.0 piece 15
Milk, dry, nonfat, regular, without added vitamin A and 0.25 cups 15
Croutons, seasoned 0.5 oz 15
Pokeberry shoots, (poke), cooked, boiled, drained, without 1.0 cups 15
Rice, white, long-grain, regular, raw, unenriched 1.0 cups 15
Milk, nonfat, fluid, protein fortified, with added vitamin A
and vitamin D (fat free and skim) 1.0 cups 15
Soup, onion, canned, condensed 0.5 cups (4 fl oz) 15
Milk, reduced fat, fluid, 2% milkfat, protein fortified, with
added vitamin A and vitamin D 1.0 cups 15
Milk, lowfat, fluid, 1% milkfat, protein fortified, with added
vitamin A and vitamin D 1.0 cups 15
Crackers, standard snack-type, regular 5.0 crackers 15
Potatoes, mashed, dehydrated, prepared from flakes
without milk, whole milk and butter added 1.0 cups 15
Fish, pike, northern, cooked, dry heat 3.0 oz 14
Veal, shank (fore and hind), separable lean and fat, cooked, 3.0 oz 14
Currants, zante, dried 1.0 cups 14
Crackers, standard snack-type, sandwich, with cheese filling 0.5 oz 14
Cookies, vanilla sandwich with creme filling 1.0 oz 14
Milk, dry, nonfat, calcium reduced 1.0 oz 14
Milk, buttermilk, dried 0.25 cups 14
Archway Home Style Cookies, Iced Oatmeal 1.0 serving 14
Archway Home Style Cookies, Date Filled Oatmeal 1.0 serving 14
Chicory roots, raw 1.0 root 14
Martha White Foods, Martha White's Chewy Fudge Brownie 1.0 serving 14
Cake, coffeecake, cinnamon with crumb topping, dry mix, 1.0 oz 14
Cookies, brownies, dry mix, sugar free 1.0 oz 14
Mollusks, octopus, common, raw 3.0 oz 14
Lamb, rib, separable lean and fat, trimmed to 1/8" fat,
choice, cooked, roasted 3.0 oz 14
Cheese, cottage, creamed, large or small curd 4.0 oz 14
Cheese, cottage, lowfat, 1% milkfat 4.0 oz 14
Bread, whole-wheat, commercially prepared 1.0 slice 13
1.0 fruit (2-1/2"
Persimmons, japanese, raw dia) 13
Cake, sponge, commercially prepared 1.0 oz 13
Cookies, chocolate wafers 1.0 oz 13
Bread, irish soda, prepared from recipe 1.0 oz 13
Cheese, swiss 1.0 cups, diced 13
Cheese, provolone 1.0 cups, diced 13
Carrots, canned, regular pack, drained solids 1.0 cups, sliced 13
Cereals, QUAKER, Instant Oatmeal Organic, Regular 1.0 packet 13
1.0 patty ( yield
from 112.7 g raw
Game meat, bison, ground, cooked, pan-broiled meat ) 13
0.25 cups (1 NLEA
Cereals, CREAM OF RICE, dry serving) 13
Cheese, cottage, nonfat, uncreamed, dry, large or small 1.0 cups (not
curd packed) 13
Cookies, chocolate sandwich, with extra creme filling 1.0 oz 13
Nuts, chestnuts, chinese, boiled and steamed 1.0 oz 13
Cookies, oatmeal, commercially prepared, special dietary 1.0 oz 13
Kale, raw 1.0 cups 13
16.0 crackers 1
Crackers, wheat, regular serving 13
Nabisco, Nabisco Grahams Crackers 1.0 serving 13
Potatoes, baked, skin, without salt 1.0 skin 13
Snacks, potato chips, fat free, salted 1.0 oz 13
Tomatoes, red, ripe, canned, stewed 1.0 cups 13
Veal, breast, whole, boneless, separable lean only, cooked, 3.0 oz 13
Fish, salmon, pink, canned, without salt, solids with bone 3.0 oz 13
Lamb, rib, separable lean and fat, trimmed to 1/8" fat,
choice, cooked, broiled 3.0 oz 13
Chicken, broilers or fryers, dark meat, meat only, cooked, 1.0 cups 13
Milk, chocolate, fluid, commercial, whole, with added
vitamin A and vitamin D 1.0 cups 12
Turnips, frozen, cooked, boiled, drained, without salt 1.0 cups 12
Braunschweiger (a liver sausage), pork 1.0 oz 12
Beef, flank, steak, separable lean and fat, trimmed to 0" fat,
all grades, raw 4.0 oz 12

Cheese substitute, mozzarella 1.0 cups, shredded 12

Beef, loin, top loin, separable lean and fat, trimmed to 1/8"
fat, select, raw 4.0 oz 12
Cheese, cottage, creamed, with fruit 4.0 oz 12
Egg substitute, powder 0.35 oz 12
Crackers, rusk toast 0.5 oz 12
Crackers, standard snack-type, sandwich, with peanut 0.5 oz 12
Milk, producer, fluid, 3.7% milkfat 1.0 cups 12
Crackers, melba toast, rye (includes pumpernickel) 0.5 oz 12
Cookies, sugar wafer, with creme filling, sugar free 1.0 oz 12
Peppers, pasilla, dried 1.0 pepper 12
Mollusks, oyster, eastern, wild, cooked, moist heat 3.0 oz 12

Yogurt, plain, whole milk 1.0 container (6 oz) 12

Fish, cisco, raw 1.0 fillet 12
Barley flour or meal 1.0 cups 12
Cake, coffeecake, creme-filled with chocolate frosting 1.0 oz 12
0.5 cups (1 NLEA
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry serving) 12
Crackers, saltines, whole wheat (includes multi-grain) 1.0 serving 11
Kale, frozen, unprepared 1.0 cups 11
Snacks, potato sticks 1.0 oz 11
Pork, fresh, variety meats and by-products, feet, raw 4.0 oz 11
Beef, tenderloin, steak, separable lean and fat, trimmed to
1/8" fat, select, raw 4.0 oz 11
Potatoes, flesh and skin, raw 0.5 cups, diced 11
 1.0 cups, chopped
Turkey, all classes, back, meat and skin, cooked, roasted or diced 11
Noodles, egg, unenriched, cooked, without added salt 1.0 cups 11
Veal, breast, whole, boneless, separable lean and fat,
cooked, braised 3.0 oz 11
Noodles, egg, dry, unenriched 1.0 cups 11
Snacks, oriental mix, rice-based 1.0 oz 11
Cake, snack cakes, creme-filled, sponge 1.0 oz 11
Tree fern, cooked, without salt 0.5 cups, chopped 11
1.0 cups (1/2"
Bamboo shoots, raw slices) 11
Purslane, cooked, boiled, drained, without salt 1.0 cups 10
Cheese, blue 1.0 oz 10
1.0 steak ( yield
Game meat, deer, top round, separable lean only, 1" steak, from 134.9 g raw
cooked, broiled meat ) 10
Fish, haddock, raw 3.0 oz 10
Beef, round, top round, steak, separable lean and fat,
trimmed to 1/8" fat, prime, cooked, broiled 3.0 oz 10
Chicken, broilers or fryers, back, meat only, raw 4.0 oz 10
Bologna, pork and turkey, lite 1.0 serving 2 oz 10
Crackers, wheat, sandwich, with peanut butter filling 0.5 oz 10
Cookies, oatmeal, with raisins 1.0 oz 10
Cookies, oatmeal, refrigerated dough 1.0 oz 10
Cookies, fig bars 1.0 oz 10
Cherries, sweet, canned, water pack, solids and liquids 1.0 cups, pitted 10
Carrots, canned, no salt added, solids and liquids 0.5 cups slices 10
Cheese spread, pasteurized process, American 1.0 cups, diced 10
Chicken, broilers or fryers, drumstick, meat and skin, 1.0 cups, chopped
cooked, stewed or diced 10
1.0 piece (1/12 of
Cake, angelfood, commercially prepared 12 oz cake) 10
Pears, raw 1.0 cups, slices 10
Potatoes, french fried, cottage-cut, salt not added in
processing, frozen, as purchased 10.0 strips 10
Taro, tahitian, cooked, without salt 1.0 cups slices 10
Mountain yam, hawaii, raw 0.5 cups, cubes 10
1.0 piece (1/12 of
Cake, angelfood, dry mix, prepared 10" dia) 10
Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with
iron, 24 calories, ready-to-feed 1.0 fl oz 9
Fish, trout, mixed species, cooked, dry heat 1.0 fillet 9
Cookies, chocolate chip, commercially prepared, regular,
higher fat, enriched 1.0 cookie 9
Crackers, wheat, sandwich, with cheese filling 0.5 oz 9
Cheese, cottage, lowfat, 2% milkfat 4.0 oz 9
Gooseberries, raw 1.0 cups 9
Currants, red and white, raw 1.0 cups 9
Snacks, granola bars, soft, uncoated, peanut butter 1.0 bar (1 oz) 9
Snacks, pork skins, barbecue-flavor 1.0 oz 9
Fish, trout, rainbow, farmed, cooked, dry heat 1.0 fillet 9
Beef, top sirloin, steak, separable lean only, trimmed to 0"
fat, choice, cooked, broiled 3.0 oz 8
Mollusks, oyster, eastern, wild, cooked, dry heat 3.0 oz 8
Beef, round, top round, steak, separable lean and fat,
trimmed to 1/8" fat, choice, cooked, broiled 3.0 oz 8
Fish, grouper, mixed species, cooked, dry heat 3.0 oz 8
Fish, scups, cooked, dry heat 1.0 fillet 8
Fish, tuna, skipjack, fresh, cooked, dry heat 3.0 oz 8
Beef, shank crosscuts, separable lean only, trimmed to 1/4"
fat, choice, cooked, simmered 3.0 oz 8
Fish, lingcod, cooked, dry heat 3.0 oz 8
Nuts, almond butter, plain, with salt added 1.0 tbsp 8
Cheese, pasteurized process, swiss 1.0 cups, diced 8
Onions, dehydrated flakes 1.0 tbsp 8
Cookies, brownies, prepared from recipe 1.0 oz 8
Seeds, sesame flour, low-fat 1.0 oz 8
Fish, cod, Pacific, raw (may have been previously frozen) 1.0 fillet 8
Salami, pork, beef, less sodium 3.0 oz 8
Noodles, japanese, somen, dry 2.0 oz 8
Pork, fresh, leg (ham), whole, separable lean and fat, raw 4.0 oz 8
Cheese food, pasteurized process, American, vitamin D 1.0 cups 8
Turkey, drumstick, from whole bird, meat only, raw 4.0 oz 8
1.0 cups, halves or
Peaches, canned, extra heavy syrup pack, solids and liquids slices 8

Cheese, mozzarella, whole milk 1.0 cups, shredded 8

Cherries, sour, red, frozen, unsweetened (Includes foods for
USDA's Food Distribution Program) 1.0 cups, unthawed 8
Pie, blueberry, commercially prepared 1.0 oz 8
Pie, cherry, commercially prepared 1.0 oz 8
Pie, banana cream, prepared from recipe 1.0 oz 8
Cookies, oatmeal, refrigerated dough, baked 1.0 oz 8
Beef, loin, bottom sirloin butt, tri-tip roast, separable lean
only, trimmed to 0" fat, all grades, cooked, roasted 3.0 oz 8
Fish, grouper, mixed species, raw 3.0 oz 8
Game meat, elk, round, separable lean only, cooked,
broiled 1.0 serving ( 3 oz ) 8
Turkey, all classes, leg, meat and skin, cooked, roasted 3.0 oz 8
Chicken, broilers or fryers, meat and skin, cooked, fried, 3.0 oz 8
Beef, chuck, top blade, separable lean only, trimmed to 0"
fat, select, cooked, broiled 3.0 oz 8
Turkey from whole, light meat, meat only, with added
solution, cooked, roasted 3.0 oz 8
Beef, round, top round, separable lean and fat, trimmed to
1/8" fat, select, cooked, braised 3.0 oz 8
Fish, salmon, coho, wild, cooked, moist heat 3.0 oz 8
Turkey, whole, breast, meat only, cooked, roasted 3.0 oz 8
Turkey, whole, dark meat, meat and skin, cooked, roasted 3.0 oz 8
Beef, brisket, flat half, separable lean and fat, trimmed to 0"
fat, select, cooked, braised 3.0 oz 8
Fish, flatfish (flounder and sole species), cooked, dry heat 1.0 fillet 8
1.0 patty ( yield
from 104.1 g raw
Game meat, elk, ground, cooked, pan-broiled meat ) 8
1.0 cups, halves or
Peaches, canned, light syrup pack, solids and liquids slices 8
Apricots, dried, sulfured, stewed, without added sugar 1.0 cups, halves 8
Fruit cocktail, (peach and pineapple and pear and grape and
cherry), canned, heavy syrup, solids and liquids 1.0 cups 7
Crackers, rye, wafers, seasoned 0.5 oz 7
Beverages, V8 V-FUSION Juices, Peach Mango 1.0 serving 8 oz 7
Snacks, tortilla chips, nacho-flavor, reduced fat 1.0 oz 7
Grapes, canned, thompson seedless, water pack, solids and 1.0 cups 7
Fruit salad, (peach and pear and apricot and pineapple and
cherry), canned, water pack, solids and liquids 1.0 cups 7
Cereals, CREAM OF RICE, cooked with water, with salt 1.0 cups 7
1.0 cups, halves or
Peaches, canned, water pack, solids and liquids slices 7
Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up,
powder, with ARA and DHA 1.0 scoop 7
Peaches, dehydrated (low-moisture), sulfured, stewed 1.0 cups 7
1.0 cups chopped
Chicken, gizzard, all classes, cooked, simmered or dice 7
Potatoes, boiled, cooked without skin, flesh, with salt 0.5 cups 7
Potatoes, boiled, cooked without skin, flesh, without salt 0.5 cups 7
1.0 medium (2" dia,
Sweet potato, cooked, baked in skin, flesh, with salt 5" long, raw) 7
Fish, cod, Atlantic, canned, solids and liquid 3.0 oz 7
Turkey, retail parts, thigh, meat and skin, cooked, roasted 3.0 oz 7
Beef, short loin, porterhouse steak, separable lean only,
trimmed to 0" fat, choice, cooked, broiled 3.0 oz 7
Beef, top sirloin, steak, separable lean and fat, trimmed to
1/8" fat, choice, cooked, broiled 3.0 oz 7
Beef, ground, 90% lean meat / 10% fat, patty, cooked, 3.0 oz 7
Beef, tenderloin, steak, separable lean and fat, trimmed to
1/8" fat, all grades, cooked, broiled 3.0 oz 7
Pork, fresh, shoulder, whole, separable lean and fat,
cooked, roasted 1.0 cups, diced 7
1.0 unit (yield from
Chicken, broilers or fryers, dark meat, meat and skin, 1 lb ready-to-cook
cooked, stewed chicken) 7
Carrots, frozen, unprepared (Includes foods for USDA's
Food Distribution Program) 0.5 cups slices 6
Soup, chicken gumbo, canned, condensed 0.5 cups (4 fl oz) 6
Cheese, parmesan, grated 1.0 cups 6
Turkey, ground, fat free, patties, broiled 3.0 oz 6
Chicken, broiler, rotisserie, BBQ, back meat only 3.0 oz 6
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles 3.0 oz 6
Beef, loin, top sirloin petite roast, boneless, separable lean
only, trimmed to 0" fat, select, cooked, roasted 3.0 oz 6
Beef, chuck, short ribs, boneless, separable lean only,
trimmed to 0" fat, choice, cooked, braised 3.0 oz 6
Egg, whole, cooked, omelet 1.0 tbsp 6
Fish, yellowtail, mixed species, cooked, dry heat 0.5 fillet 6
Beet greens, raw 1.0 cups 6
Sausage, pork and turkey, pre-cooked 1.0 serving 6
Puddings, chocolate, dry mix, regular, prepared with whole 0.5 cups 6
Lamb, shoulder, blade, separable lean and fat, trimmed to
1/8" fat, choice, raw 1.0 oz 6
1.0 cups, with pits,
Cherries, sweet, raw yields 6

Chocolate-flavored hazelnut spread 1.0 serving 2 TBSP 5

Apricots, canned, heavy syrup pack, with skin, solids and 1.0 cups, halves 5
Purslane, raw 1.0 cups 5
0.75 cups (1 NLEA
Cereals ready-to-eat, BARBARA'S PUFFINS, original serving) 5
Snacks, potato chips, made from dried potatoes, cheese- 1.0 oz 5
Cake, cheesecake, commercially prepared 1.0 oz 5
Pie, fried pies, fruit 1.0 oz 5
Beef, rib, small end (ribs 10-12), separable lean and fat,
trimmed to 1/8" fat, choice, cooked, roasted 3.0 oz 5
Fish, seatrout, mixed species, cooked, dry heat 3.0 oz 5
Guinea hen, meat only, raw 3.0 oz 5
Fish, mahimahi, cooked, dry heat 3.0 oz 5
Squab, (pigeon), meat and skin, raw 3.0 oz 5
1.0 unit (yield from
1 lb ready-to-cook
Chicken, broilers or fryers, leg, meat only, cooked, fried chicken) 5
Frozen novelties, No Sugar Added, FUDGSICLE pops 1.0 serving 5
Sausage, chicken, beef, pork, skinless, smoked 1.0 link 5
Fish, ocean perch, Atlantic, cooked, dry heat 1.0 fillet 5
Mollusks, oyster, Pacific, raw 1.0 medium 5
Milk, chocolate, fluid, commercial, reduced fat, with added
vitamin A and vitamin D 1.0 cups 5
Figs, canned, water pack, solids and liquids 1.0 cups 5
Cheese, ricotta, whole milk 0.5 cups 5
Soup, cream of chicken, canned, condensed, reduced 0.5 cups 5
Soup, chicken, canned, chunky, ready-to-serve 1.0 cups 5
Soup, cream of shrimp, canned, prepared with equal 1.0 cups 5
Game meat, deer, loin, separable lean only, 1" steak,
cooked, broiled 1.0 steak 5
Soup, pea, split with ham, canned, chunky, ready-to-serve 1.0 cups 5
Cream, fluid, light whipping 1.0 cups, whipped 5
Cream, fluid, heavy whipping 1.0 cups, whipped 5
Apricots, dehydrated (low-moisture), sulfured, uncooked 1.0 cups 5
Rice, white, long-grain, regular, cooked, unenriched, with 1.0 cups 5
Gravy, beef, canned, ready-to-serve 1.0 cups 5
Gravy, brown instant, dry 1.0 serving 5
Candies, fudge, chocolate, with nuts, prepared-from-recipe 1.0 oz 5
Snacks, tortilla chips, low fat, made with olestra, nacho 1.0 oz 5
Beef, ribeye petite roast/filet, boneless, separable lean
only, trimmed to 0" fat, select, raw 4.0 oz 5
1.0 serving 4 oz
Puddings, rice, ready-to-eat pudding cups 5
Sausage, turkey, hot, smoked 2.0 oz 4
Apricots, canned, heavy syrup, drained 1.0 cups, halves 4
Veal, shank (fore and hind), separable lean only, raw 1.0 oz 4
Veal, shank (fore and hind), separable lean and fat, raw 1.0 oz 4
Beef, round, top round steak, boneless, separable lean and
fat, trimmed to 0" fat, all grades, cooked, grilled 3.0 oz 4
Pork, fresh, shoulder, blade, boston (roasts), separable lean
and fat, cooked, roasted 3.0 oz 4
Fish, tuna, white, canned in oil, drained solids 3.0 oz 4
Fish, salmon, chum, cooked, dry heat 3.0 oz 4
Pork, fresh, shoulder, blade, boston (steaks), separable lean
only, cooked, broiled 3.0 oz 4
Fish, wolffish, Atlantic, raw 3.0 oz 4
Pork, fresh, loin, whole, separable lean and fat, cooked, 3.0 oz 4
Beef, round, top round steak, boneless, separable lean and
fat, trimmed to 0" fat, choice, cooked, grilled 3.0 oz 4
Fish, herring, Pacific, raw 3.0 oz 4
Chicken, broilers or fryers, leg, meat and skin, cooked, 3.0 oz 4
Milk, canned, condensed, sweetened 1.0 fl oz 4
Garlic, raw 1.0 cups 4

Pastrami, beef, 98% fat-free 1.0 serving 6 slices 4

Cheese, neufchatel 1.0 oz 4
Kanpyo, (dried gourd strips) 1.0 strip 4
1.0 large (2-1/2"
Figs, raw dia) 4
Candies, MARS SNACKFOOD US, M & M's Milk Chocolate 1.0 package (1.69
Candies oz) 4
Rice, white, medium-grain, cooked, unenriched 1.0 cups 4
Fruit cocktail, (peach and pineapple and pear and grape and
cherry), canned, extra light syrup, solids and liquids 0.5 cups 4
Grapes, american type (slip skin), raw 1.0 cups 4
1.0 unit (yield from
1 lb ready-to-cook
Chicken, broilers or fryers, back, meat and skin, raw chicken) 4
Noodles, japanese, somen, cooked 1.0 cups 4
1.0 unit (yield from
1 lb ready-to-cook
Chicken, broilers or fryers, light meat, meat only, raw chicken) 4
Gourd, white-flowered (calabash), raw 0.5 cups (1" pieces) 3
Nuts, coconut cream, raw (liquid expressed from grated 1.0 tbsp 3
Alcoholic beverage, tequila sunrise, canned 1.0 fl oz 3
Fish, salmon, pink, canned, drained solids 3.0 oz 3
Pork, fresh, variety meats and by-products, brain, cooked, 3.0 oz 3
Chicken, dark meat, thigh, meat only, with added solution, 4.0 oz 3
Beef, ribeye cap steak, boneless, separable lean only,
trimmed to 0" fat, choice, raw 4.0 oz 3
Beef, short loin, porterhouse steak, separable lean and fat,
trimmed to 1/8" fat, choice, raw 4.0 oz 3
Beef, brisket, flat half, boneless, separable lean and fat,
trimmed to 0" fat, choice, raw 4.0 oz 3
Beef, top loin petite roast/filet, boneless, separable lean
and fat, trimmed to 1/8" fat, all grades, raw 4.0 oz 3
Beef, chuck eye roast, boneless, America's Beef Roast,
separable lean and fat, trimmed to 0" fat, all grades, raw 4.0 oz 3
Puddings, chocolate, ready-to-eat, fat free 1.0 serving 4 oz 3
Sausage, Italian, sweet, links 1.0 link 3 oz 3

Bratwurst, pork, beef and turkey, lite, smoked 1.0 serving 2.33 oz 3
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping 1.0 serving 3
Spices, mustard seed, ground 1.0 tsp 3
Candies, HERSHEY'S, ALMOND JOY BITES 18.0 pieces 3
Dessert topping, powdered, 1.5 ounce prepared with 1/2 1.0 cups 3
1.0 serving (1 hot
Frankfurter, meat dog) 3
Sesbania flower, raw 1.0 flower 3
Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up,
ready-to-feed, with ARA and DHA 1.0 fl oz 3
Infant formula, GERBER, GOOD START 2, PROTECT PLUS,
ready-to-feed 1.0 fl oz 3
Infant formula, GERBER, GOOD START 2 Soy, with iron, 1.0 fl oz 3
Infant formula, ABBOTT NUTRITION, SIMILAC, Expert Care,
Diarrhea, ready- to- feed with ARA and DHA 1.0 fl oz 3
Infant Formula, GERBER GOOD START 2, GENTLE PLUS, 1.0 fl oz 3
Fish, bluefish, raw 1.0 fillet 3
Milk, canned, evaporated, nonfat, with added vitamin A and
vitamin D 1.0 fl oz 3
Sausage, turkey, fresh, raw 1.0 serving 3
Cake, cherry fudge with chocolate frosting 1.0 oz 3
Fish, herring, Atlantic, raw 1.0 oz, boneless 3
Beerwurst, beer salami, pork and beef 2.0 oz 3
Fish, herring, Atlantic, pickled 1.0 cups 3
Beerwurst, pork and beef 1.0 serving 2 oz 3
Cranberry sauce, canned, sweetened 1.0 cups 3
Spices, thyme, dried 1.0 tsp, leaves 3

Ice creams, vanilla, light, no sugar added 1.0 serving 1/2 cups 3
Nuts, coconut cream, canned, sweetened 1.0 tbsp 3
Cereals ready-to-eat, rice, puffed, fortified 1.0 cups 3
Cheese, mexican, queso chihuahua 1.0 cups, diced 3
Nuts, coconut meat, dried (desiccated), toasted 1.0 oz 3
Fish, ocean perch, Atlantic, raw 1.0 oz, boneless 3
Barbecue loaf, pork, beef 1.0 oz 3
Nuts, coconut meat, dried (desiccated), not sweetened 1.0 oz 3
Nuts, coconut meat, dried (desiccated), sweetened, flaked,
packaged 1.0 cups 3
Gelatin desserts, dry mix, with added ascorbic acid, sodium-
citrate and salt 1.0 package (3 oz) 3
Eggnog 1.0 cups 3
Bologna, chicken, turkey, pork 1.0 serving 3
Soup, cream of mushroom, canned, condensed 0.5 cups 3
Sauce, cheese, ready-to-serve 0.25 cups 3
Milk, canned, evaporated, with added vitamin D and
without added vitamin A 1.0 fl oz 3
Pears, canned, light syrup pack, solids and liquids 1.0 cups, halves 3
Tamarind nectar, canned 1.0 cups 3
Soup, cream of celery, canned, prepared with equal volume 1.0 cups 2
Applesauce, canned, sweetened, without salt 1.0 cups 2
Soup, beef broth, bouillon, consomme, prepared with equal
volume water 1.0 cups (8 fl oz) 2
Beverages, almond milk, sweetened, vanilla flavor, ready-to- 8.0 fl oz 2
1.0 serving 2.13 oz
Candies, MARS SNACKFOOD US, 3 MUSKETEERS Bar bar 2
Beverages, almond milk, chocolate, ready-to-drink 8.0 fl oz 2
Nabisco, Nabisco Ritz Crackers 1.0 cracker 2
Fish, bluefish, cooked, dry heat 1.0 fillet 2
12.0 oz serving 2.7
Sausage, pork and beef, with cheddar cheese, smoked oz 2
Bologna, meat and poultry 1.0 slice 2
Frankfurter, pork 1.0 link 2
Cheese, pasteurized process, American, fortified with 1.0 oz 2
Pork, ground, 96% lean / 4% fat, raw 4.0 oz 2
Chicken, skin (drumsticks and thighs), raw 4.0 oz 2
1.0 unit (yield from
Chicken, broilers or fryers, drumstick, meat only, cooked, 1 lb ready-to-cook
fried chicken) 2
Luncheon meat, pork, ham, and chicken, minced, canned, 2.0 oz 1 NLEA
reduced sodium, added ascorbic acid, includes SPAM, 25% serving 2
1.0 container
Puddings, tapioca, ready-to-eat, fat free refrigerated 4 oz 2
Candies, NESTLE, 100 GRAND Bar 1.0 bar (1.5 oz) 2
Alcoholic beverage, pina colada, canned 1.0 fl oz 2
Onions, frozen, chopped, cooked, boiled, drained, without 1.0 tbsp chopped 2
Arugula, raw 1.0 leaf 2
Turkey, white, rotisserie, deli cut 1.0 oz (1 serving) 2
Snacks, rice cakes, brown rice, buckwheat 1.0 cake 2
Orange peel, raw 1.0 tbsp 2
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS 0.75 cups (1 NLEA
flakes serving) 2
Snacks, rice cakes, brown rice, multigrain 1.0 cake 2
Cream, whipped, cream topping, pressurized 1.0 cups 2
Rice noodles, cooked 1.0 cups 2
Apples, frozen, unsweetened, unheated (Includes foods for
USDA's Food Distribution Program) 1.0 cups slices 2
Snacks, rice cakes, brown rice, corn 1.0 cake 2
Cheese, American, nonfat or fat free 1.0 serving 2
Pork sausage, link/patty, reduced fat, unprepared 3.0 oz 2
Fish, swordfish, cooked, dry heat 3.0 oz 2
Pork, cured, ham and water product, slice, boneless,
separable lean and fat, heated, pan-broil 3.0 oz (3 oz) 2
Spices, nutmeg, ground 1.0 tsp 2
Cream, sour, reduced fat, cultured 1.0 tbsp 2
Candies, HERSHEY, KIT KAT BIG KAT Bar 1.0 bar 1.94 oz 2
Spices, tarragon, dried 1.0 tsp, leaves 2
Spices, marjoram, dried 1.0 tsp 2
Dill weed, fresh 5.0 sprigs 2
Pork, cured, ham with natural juices, spiral slice, boneless,
separable lean and fat, heated, roasted 1.0 slice 1
Sour dressing, non-butterfat, cultured, filled cream-type 1.0 tbsp 1
Milk shakes, thick chocolate 1.0 fl oz 1
Fish, mackerel, jack, canned, drained solids 1.0 oz, boneless 1
Fish, flatfish (flounder and sole species), raw 1.0 oz, boneless 1
Veal, breast, separable fat, cooked 1.0 oz 1
Egg, white, raw, fresh 1.0 large 1
Cheese, cream 1.0 tbsp 1
Spices, mace, ground 1.0 tsp 1
Soup, chicken broth or bouillon, dry 1.0 cube 1
Soup, pea, green, canned, condensed 0.5 cups 1
Soup, chicken with rice, canned, condensed 0.5 cups 1
Parmesan cheese topping, fat free 1.0 tablespoon 1
1.0 serving 28
Candies, dark chocolate coated coffee beans pieces 1
Hormel Pillow Pak Sliced Turkey Pepperoni 1.0 serving 1
Candies, MOUNDS Candy Bar 1.0 bar snack size 1
Bologna, pork, turkey and beef 1.0 oz 1
Popcorn, sugar syrup/caramel, fat-free 1.0 oz 1
Spices, curry powder 1.0 tsp 1
Salad dressing, mayonnaise, soybean and safflower oil, with 1.0 tablespoon 1
Ham, honey, smoked, cooked 1.0 oz (1 serving) 1
Mushrooms, Chanterelle, raw 1.0 cups 1
Arrowhead, cooked, boiled, drained, without salt 1.0 medium 1
Candies, truffles, prepared-from-recipe 1.0 piece 1
Spices, bay leaf 1.0 tsp, crumbled 1
Cream, fluid, half and half 1.0 fl oz 1
Fish, burbot, cooked, dry heat 1.0 fillet 1
Salad dressing, mayonnaise type, regular, with salt 1.0 tbsp 1
Pork, fresh, variety meats and by-products, pancreas, raw 1.0 oz 1
Puddings, chocolate, ready-to-eat 1.0 oz 1
Lamb, New Zealand, imported, frozen, shoulder, whole
(arm and blade), separable lean and fat, trimmed to 1/8" 3.0 oz 1
Fish, mackerel, spanish, raw 3.0 oz 1
Pork, cured, ham, rump, bone-in, separable lean only, 3.0 oz 1
Lamb, New Zealand, imported, frozen, leg, whole (shank
and sirloin), separable lean and fat, trimmed to 1/8" fat, 3.0 oz 1
Pork, cured, ham, rump, bone-in, separable lean and fat, 3.0 oz 1
Crustaceans, spiny lobster, mixed species, cooked, moist 3.0 oz 1
Lamb, New Zealand, imported, frozen, loin, separable lean
and fat, trimmed to 1/8" fat, cooked, broiled 3.0 oz 1
Lamb, New Zealand, imported, frozen, foreshank, separable
lean and fat, trimmed to 1/8" fat, cooked, braised 3.0 oz 1
Beverages, chocolate powder, no sugar added 2.0 tbsp 1
Frostings, coconut-nut, ready-to-eat 0.08 package 1
Beverages, tea, instant, unsweetened, powder 1.0 serving 1 tsp 1
Cream, sour, cultured 1.0 tbsp 1
Salad dressing, mayonnaise, regular 1.0 tbsp 1

1.0 wing, bone and

skin removed (yield
from 1 lb ready-to-
Chicken, broilers or fryers, wing, meat only, raw cook chicken) 1
Frostings, glaze, chocolate, prepared-from-recipe, with
butter, NFSMI Recipe No. C-32 2.0 tablespoon 1
Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing 1.0 tbsp 1
Spices, turmeric, ground 1.0 tsp 1
Cream, fluid, light (coffee cream or table cream) 1.0 fl oz 1
Candies, caramels, chocolate-flavor roll 1.0 piece 1
Fish, cisco, smoked 1.0 oz 1
Salami, Italian, pork 1.0 oz 1
Bacon and beef sticks 1.0 oz 1