WhiteBlaze Pages 2024
A Complete Appalachian Trail Guidebook.
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  • Nutrition Chart

    Untitled 1
                         
    Common Backpacking Foods
      Compiled by female half of the Frolicking Dinosaurs
    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
      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
                         
    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:                  
      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
      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
      Shake n Pour Pancakes - bottle 583 15.63 110.29 3.91 7.51 1.52 2.46 2.65 1887
      Muffin Mixes:                  
      Apple Cinnamon Muffins  - pouch 780 12 126 6 24 6     1260
      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
      Cornbread / Muffins - pouch 660 12 144 5 6 0     1260
      Lemon Poppy Seed Muffins - pouch 780 12 132 5 20.5 7     1080
      Triple Berry Muffins - pouch 750 12 135 4 17.5 6     1350
                         
    Bars   Calories Protein Carbs Fiber Total fat Saturated Polyunsaturated Monounsaturated Sodium
          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
      Apple Fruit & Grain (1.1 oz) 110 2   1 2 1 0 0.5 105
      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
      Fruit & Nut (Nurigrain) (1.12 oz) 130 .   3 4 1     125
      Kudos (1 oz) 130 1   1 5 3     60
      Nature Valley Crunchy (1.5 oz) 90 2   2 6 0     80
      Sweet & Salty (Kellogg) (1.1 oz) 160 5   2 8 2.5     150
      Sweet & Salty (NatureValley) (1.2 oz) 160 2   1 7 2.5     150
      Sweet & Salty (Quaker) (1.19 oz) 150                
      TLC (Kashi) (1.2 oz) 140 7 9 4 5 0.5     115
      Trail Mix (Back to Nature) (1 oz) 120 2   2 4.5 1 2.5 0 60
      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
      Gen-Soy Ultra (1.6 oz) 150 8 14 3 2 1     120
      Luna (1.69 oz) 180 10 27 3 6 3     120
      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
      Slimfast high protein (1.69 oz) 190 15   2 6 3     200
      Smart Start (1.42 oz) 150 3   2 2.5 0     85
      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
                         
    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
                         
    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
    Pork     Grams Grams Grams Grams Fat Grams Fat Grams Fat Grams Mgs.
    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
      Substitute     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:                  
      Beef - box 690 21 153 6 3 0     3060
      Broccoli Au Gratin 610 17.5 110 6 15 7.5     2170
      Chicken - box 690 21 153 6 3 0     3210
      Chicken & Broccoli 480 15 100 5 1.5 0     2250
      Chicken & Mushroom 720 21 150 6 4.5 0     3870
      Garden Vegetable 570 18 120 6 6 1.5     2430
      Long Grain & Wild Rice - box 380 10 84 4 1 0     1680
      Lower Sodium Beef 690 21 150 6 3 0     2040
      Lower Sodium Chicken 690 21 150 4.5 3 0     2070
      Red Beans & Rice 480 16 102 10 3 0     2220
      Zatarain's:                  
      Caribbean Rice 800 15 170 5 7.5 2.5     4100
      Chicken Creole Rice 780 18 168 5 3 0     4620
      Dirty Rice with Cheese 850 20 160 5 15 5     5200
      Fire Roasted Vegetables & Rice 680 16 152 5 0 0     3200
      Jambalaya 780 18 174 5 0 0     3000
      Smothered Chicken Rice 780 18 168 7 0 0     4560
                         
    Sarbar's   Calories Protein Carbs Fiber Total fat Saturated Polyunsaturated Monounsaturated Sodium
      Freezer Breakfast:   Grams Grams Grams Grams Fat Grams Fat Grams Fat Grams Mgs.
      Bag Couscous and Fruit (1/2 recipe) 1030 19 178 10 29 4 3 20 29
      Meals Super Charged Oatmeal 1 recipe) 524 21 98 11 9 1 6 2 134
      Lunches:                  
      Ramen Salad (1 recipe) 577 6 96 6 18 3 1 0 412
      Spinach/Tuna Couscous (1/2 recipe) 619 40 99 4 6 0 1 0 2481
      Tuna "Bruschetta" (1 recipe) 640 37 52 5 32 10 3 18 854
      Dinners:                  
      Beans & Rice (1 recipe) 609 16 95 15 19 3 2 12 5066
      Cheesy Chicken & Corn (1/2 recipe) 840 56 90 4 27 6 5 13 2484
      Creole Albacore (1/2 recipe) 520 31 93 4 1 0.5 0.025 0.025 3458
      Veggies, Beef & Rice (1/2 recipe) 401 30 40 2 12 5 1 4 994
                         
    Sauce &   Calories Protein Carbs Fiber Total fat Saturated Polyunsaturated Monounsaturated Sodium
      Gravy     Grams Grams Grams Grams Fat Grams Fat Grams Fat Grams Mgs.
      Mixes Alfredo (Knorr) - 1.6 oz 180 6   0 6 3     600
      Au Jus (Knorr) .6 oz 50 0 13 0 0 0     1150
      Brown Gravy (Lawry) .88 oz 80 0     0       1320
      Cheese Sauce (Kraft Macaroni pack) 157 7.94 11.78 0.385 8.9 4.22 1.28 2.95 1439
      Chicken Gravy (Knorr) 1.2 oz 125 5     2.5       1500
      Creamy Pesto (Knorr) - 1.2oz 150 5   1 5 0     1750
      Mushroom Gravy (McCormick) .75 oz 80 1 8 0 2.5 0     260
      Onion Gravy (McCormick) .87 oz 80 1 3 0 2 0     1280
      Parma Rosa (Knorr) - 1.3 oz 90 5   0 4.5 1.5     1370
      Pesto Mix (Knorr) - .5 oz 45 3   1 1 0     410
      Pork Gravy (Knorr) 1.2 oz 125 5     2.5       1500
                         
    Snacks   Calories Protein Carbs Fiber Total fat Saturated Polyunsaturated Monounsaturated Sodium
          Grams Grams Grams Grams Fat Grams Fat Grams Fat Grams Mgs.
      Cheetos - crunchy (1 oz) 160 2   1 10 1.5     290
      Cheez-it crackers - 36 crackers 140 .   1 7 1.5     290
      Cheese Whiz - squeeze - 2 tbsp 90 2   0 7 4.5     450
      Chips Ahoy mini (1oz-14 cookies) 150 6   3 27 8 9 6 110
      Crackers w/ cheese or PB (1.1 oz) 130 3   1 7 1.5     210
      Doritos (1 oz) 140 2   1 21 3.5     190
      Fritos (1 oz - 32 chips) 160 2   2 10 1.5     160
      Fruit roll-up (.5 oz) 50 0   0 1 0     55
      Goldfish crackers - (1 oz-55 crackers) 140 4   2 5 1 1.5 2.5 250
      Pretzels (1 oz) 100 3   2 0 0     100
      Trail Mix - nuts / dried fruit (1 cup) 704 22.58 53.96 9.4 50.47 6.233 20.254 31.502 210
      Veggie Crisp (1 oz-21 chips) 140 1   3 7 0.5     390
                         
    Soups   Calories Protein Carbs Fiber Total fat Saturated Polyunsaturated Monounsaturated Sodium
          Grams Grams Grams Grams Fat Grams Fat Grams Fat Grams Mgs.
      Cream of Spinach (Knorr) 1.8 oz 180 6   1 4.5 0     2160
      Cup of Soup - Chicken  (.8 oz) 80 2   0 1 0     760
      Cup of Soup - Tomato  (.8 oz) 90 1   1 2.5 0     870
      Double Noodle (Campbell's) 3.56 oz                  
      Vegetable (Knorr) 1.4 oz 120 4   0 1 0     2800
                         
    Stuffing   Calories Protein Carbs Fiber Total fat Saturated Polyunsaturated Monounsaturated Sodium
          Grams Grams Grams Grams Fat Grams Fat Grams Fat Grams Mgs.
      Chicken 660 18 123 6 6 0     2580
      Chicken w/ whole wheat 500 25 90 15 7.5 0     2400
      Cornbread 600 18 132 6 6 0     3000
      Lower sodium chicken 660 24 123 6 6 0     1500
      Pork 660 18 120 6 6 0     2580
      Turkey 660 18 120 6 6 0     2760
                         
    Sweets   Calories Protein Carbs Fiber Total fat Saturated Polyunsaturated Monounsaturated Sodium
          Grams Grams Grams Grams Fat Grams Fat Grams Fat Grams Mgs.
      Brownie - 1 bar 2" x 4" 258 3.23 42.51 1.47 9.36 1.94 3.31 3.57 101
      Cheesecake - no-bake- whole box 1320 30 246 6 24 6     2580
      Chocolate covered peanuts - 1 cup 731 19.52 73.61 7 49.92 21.75 6.45 19.25 61
      Chocolate covered raisins - 1 cup 741 7.79 129.77 7.98 28.12 16.72 0.969 9.01 68
      Double chocolate no-bake - whole box 1740 12     36 18     2340
      Honey - 1 tbsp 64 0.06 17.3 0 0 0 0 0.8 1
      Moon Pie - 1 190 1.56 26.4 0.8 6.59 1.842 3.643 0.758 66
      Oatmeal cream cookie - 1 170 1   1 7 2     190
      Oreos - 6 cookies 286 2.76 42.72 1.41 12.18 1.99 4.44 5.1 286
      Oreo pie - no-bake - whole box 3160 12   12 72 12     2760
      Peanut Butter cup pie - no bake - box 2240 24   16 120 30     2480
      Pop Tarts - 2 400 4 70 1 10 4     380
      Pumpkin pie - no-bake- whole box 2000 2   3 12 2     2720
      Pudding mix- chocolate - 3.5 oz box 400 0   0 0       420
      Pudding mix - all other - 3.5 oz box 360 0   0 0       360
                         
    Veggies   Calories Protein Carbs Fiber Total fat Saturated Polyunsaturated Monounsaturated Sodium
      Dried     Grams Grams Grams Grams Fat Grams Fat Grams Fat Grams Mgs.
      Beans - Black - dry - 1/2 cup 300 18 54 14 0 0     0
      Beans - Pinto - dry - 1/2 cup 330 18 58 32 1 0     0
      Beans - Refried - dry - 1/2 cup 150 9 27 12 0.5 0     390
      Carrots - dry - 1 cup chips 252 5.99 58.88 17.46 1.1 0.189 0.54 0.056 203
      Mixed - dry -  1/2 cup 90 5 14 5 3 0 1.5 1.5 50
      Onion - dry - 1 tbsp 17 0 4 0 0 0 0 0 5
      Sweet Pepper - dry - 1/2 cup 90 5 19 6 1 0     55