Food	Portion	Calories
Meat and Poultry
Bologna
	1 slice	130
Chicken
livers	1/4 lb	140
broth (from mix)	1 envelope	12
breast	104
split leg (thigh and drumstick)	112
thigh	2	120
Chuck steak
broiled	1/4 pound	352
Frankfurter
beef	1	125
	2	250
Ham
lean	2 thin slices	75
Hamburger
	1 thin patty	90
	normal patty	180
Lamb
for stew	4 oz	200
Pork chop
lean, no fat, thinly sliced
	1	170
Pork
lean	1/4 lb	242
Rib roast
of beef	1 slice (4 oz)	320
Beef broth
from mix	1 envelope	8
Salami
	1 slice	130
Top round of beef
	1/4 lb	180
Roast turkey
breast	1 slice	80
Seafood
Clams
minced, canned, drained	1/4 cup	26
Codfish
broiled	2 oz	43
or poached	4 oz	86
Crabmeat, plain
shelled	1/4 cup	42
	1/2 cup	84
Flounder fillet
	1/4 lb	86
Sardines
canned, well drained	4	160
	2	80
Scallops
bay	2 oz	80
large sea scallops	2 or 3	80
Shrimp
fresh, boiled	1/2 cup	91
frozen, shelled	2 oz	50*
canned, wet pack	1/2 cup	80
Sole fillet
	1/4 lb	86
Tuna
packed in water	1/4 cup	50
Dairy Products
Butter	1 tsp	36
Cheese
Cheddar, Swiss or Parmesan
	1 tbsp	28
cottage, low-fat	1/2 cup	48
	1 tbsp	6
Edam	1 oz (2 tbsp)	87
Mozzarella	3/4 oz	53
Ricotta	1 1/2 oz	58
Egg
boiled	1 med	70-80
fried	1 med	108
scrambled	2 med	160
omelet, plain nonstick pan
	2 eggs	160
Ice Cream	1 scoop	174
Ice milk	1 scoop	137
Milk
homogenized (Grade A)
	1 cup	161
	2 tbsp	20
buttermilk, from skim milk	1 cup	80
nonfat dry milk	1 cup	80
reconstituted skim milk	1 cup	84
Sherbet
fruit	1 serv	100
Sour cream
	1 tbsp	30
Yogurt (low fat)
	1 tbsp	8
	1/4 cup	32*
	1 cup	128
Other
Margarine
regular	1 tbsp	100
	1 tsp	15
diet	1 tbsp	45
Salad oil
including olive oil	1 tbsp	100
	1 tsp	33
Flour, Fiber and Calorie Chart
Those who regularly bake their own bread, pizzas or muffins, or make pasta at home with a pasta machine, will find the following chart useful as a guide to the comparative fiber and calorie values of various flours. This chart can also serve as a guide in selecting commercial breads. Look at the ingredient list on the label before purchasing to see which whole grains (if any) are included. The proportion is indicated by the order in which ingredients are listed; those in greatest proportion come first. Don't be fooled by the expression "wheat-flour" if the word "whole" is not in front of it. This is another way of saying "white flour" and making it sound better than it is.
Food	Portion	Calories	Fiber (grams)
All-purpose (white)
	1 tbsp	29	0.1
	1 cup	467	1.6
Cornmeal (stone-ground)
	1 cup	404	6.5
Cornstarch
	1 tbsp	29	0.1
Masaharina (for tortillas)
	1 cup	403	17.0
Rye flour (dark, whole grain)
	1 cup	368	14.4
Rolled oats (whole grain)
	1/3 cup	98	4.0
Whole wheat
	1 cup	384	14.4
Dietary Fiber Guide