Dr. Fuhrman’s Top 30 Super Foods Now that you know the secret formula to health is H = N/C (Health = Nutrients/Calories), it’s time to start putting it into practice. There are comprehensive lists of nutrient density scores in the next chapter. But to make it easy for you to find the very best foods, I’ve listed my Top 30 Super Foods below. These are the best foods in the best categories. For weight loss and improved health, include as many of these foods in your diet as you possibly can.
| Food | ANDI |
| Collard Greens, Mustard Greens, Turnip Greens | 1000 |
| Kale | 1000 |
| Watercress | 1000 |
| Bok Choy | 824 |
| Spinach | 739 |
| Broccoli Rabe | 715 |
| Chinese or Napa Cabbage | 704 |
| Brussels Sprouts | 672 |
| Swiss Chard | 670 |
| Arugula | 559 |
| Cabbage | 481 |
| Romaine Lettuce | 389 |
| Broccoli | 376 |
| Red Pepper | 366 |
| Carrot Juice | 344 |
| Tomatoes and Tomato Products | 164–300 |
| Cauliflower | 295 |
| Strawberries | 212 |
| Pomegranate Juice | 193 |
| Blackberries | 178 |
| Plums | 157 |
| Raspberries | 145 |
| Blueberries | 130 |
| Oranges | 109 |
| Cantaloupe | 100 |
| Beans (all varieties) | 57–104 |
| Seeds: Flaxseed, Sunflower, Sesame | 52–78 |
| Pistachio Nuts | 48 |
| Tofu | 37 |
| Walnuts | 34 |
Nutrient Density Scores In this chapter, you will find extensive lists of nutrient/calorie-density scores grouped by category based on ‘Aggregate Nutrient Density Index” (ANDI). Knowing which foods are high in nutrient density (and which are low) will make it easier to get the dramatic health benefits of eating more high-nutrient foods. For optimal health, I suggest you consume an appropriate number of calories to meet your needs, keep your sodium intake below 1,000 mg a day, and eat as many foods with high ANDI scores as possible.
ANDI Scores ANDI Scores are calculated by evaluating an extensive range of food factors, including vitamins, minerals, phytochemicals, and antioxidant capacities, based on an equal number of calories for each food. After completing the calculations, foods are ranked on a numerical scale of 1 to 1000, with the highest nutrient foods given a score of 1000.
A complete description of how ANDI scores are calculated appears on www.EatRightAmerica.com as well as in my book Eat for Health. To order, visit www.EatRightAmerica.com/store or call (877) ERA-4-USA.
Easy-to-get benefits While nutrient scores are calculated using sophisticated scientific considerations, you don’t have to be a scientist to get the many benefits of high-nutrient food, recipes and menus. Simply take the information you’ve learned here , put it into practice, and start on the road to a thinner, healthier you – today!
NOTE: Calorie and Sodium data are provided for reference only. They are not related to ANDI scores.
ANDI scores provide a relative ranking based on an equal amount of calories.
| VEGETABLES | Calories | Sodium | ANDI |
| Kale, cooked (1.5 cups) | 55 | 45 | 1000 |
| Mustard Greens, cooked (1.5 cups) | 32 | 34 | 1000 |
| Turnip Greens, cooked (1.5 cups) | 43 | 63 | 1000 |
| Upland Cress, raw (3 cups) | 48 | 21 | 1000 |
| Watercress, raw (3 cups) | 11 | 42 | 1000 |
| Collard Greens, cooked (1.5 cups) | 74 | 46 | 1000 |
| Bok Choy, cooked (1.5 cups) | 31 | 87 | 824 |
| Spinach, raw (5 cups) | 34 | 118 | 739 |
| Broccoli Rabe, cooked (1.5 cups) | 63 | 54 | 715 |
| Chinese or Napa Cabbage, cooked (1.5 cups) | 20 | 18 | 704 |
| Brussels Sprouts, cooked (1.5 cups) | 84 | 49 | 672 |
| Swiss Chard, cooked (1.5 cups) | 52 | 470 | 670 |
| Chicory Greens, uncooked (1.5 cups) | 62 | 122 | 591 |
| Arugula, raw (5 cups) | 25 | 27 | 559 |
| Radish (6 items) | 4 | 11 | 554 |
| Cabbage, cooked (1.5 cups) | 50 | 18 | 481 |
| Broccoflower, cooked, (1.5 cups) | 30 | 22 | 444 |
| Bean Sprouts, uncooked (1 cup) | 53 | 11 | 444 |
| Lettuce Red or Green Leaf (5 cups) | 22 | 35 | 406 |
| Kohlrabi (1.5 cups) | 54 | 40 | 393 |
| Lettuce, Romaine (5 cups) | 48 | 22 | 389 |
| Pepper, Yellow or Orange Bell | 50 | 4 | 371 |
| Broccoli, raw (1.5 cups) | 45 | 44 | 376 |
| Pepper, red, cooked (1.5 cups) | 56 | 4 | 366 |
| Radicchio (2 cups) | 18 | 18 | 359 |
| Horseradish Root (2 teaspoons) | 5 | 0 | 352 |
| Broccolini, cooked (1.5 cups) | 82 | 96 | 342 |
| Lettuce, Boston, Butterhead or Bibb (5 cups) | 36 | 13 | 339 |
| Turnips, cooked (1 item) | 34 | 82 | 337 |
| Carrots, cooked (1.5 cup) | 81 | 136 | 336 |
| Dandelion Greens, cooked (1.5 cups) | 52 | 69 | 329 |
| Chili Peppers, green, hot (1 item) | 18 | 3 | 323 |
| Escarole, raw (3 cups) | 25 | 33 | 322 |
| Curly Endive (3 cups) | 25 | 33 | 322 |
| Sorrel, boiled (1 cup) | 36 | 5 | 310 |
| Mixed Baby Greens (5 cups) | 37 | 35 | 300 |
| Cauliflower, cooked (1.5 cups) | 43 | 28 | 295 |
| Pepper, green, raw (1.5 cups) | 45 | 7 | 258 |
| Artichoke, cooked (1 item) | 60 | 114 | 244 |
| Asparagus, cooked (1.5 cups) | 59 | 38 | 234 |
| Belgian Endive (1.5 cups) | 23 | 3 | 215 |
| Zucchini, raw (2.5 cups) | 45 | 28 | 209 |
| Ginger Root (2 teaspoons) | 3 | 1 | 200 |
| Tomato, cooked (1 cup) | 43 | 26 | 190 |
| Squash, Pumpkin Sugar Pie (1.5 cups) | 50 | 2 | 170 |
| Pepper, Serrano (0.13 cup) | 4 | 1 | 167 |
| Jalapeno Peppers (0.13 cup) | 7 | 0 | 164 |
| Squash, Butternut, cooked (1.5 cups) | 122 | 12 | 156 |
| Eggplant, cooked (1.5 cups) | 50 | 1 | 149 |
| Bamboo Shoots, canned (1 cup) | 25 | 9 | 144 |
| Okra, cooked (1.5 cups) | 53 | 14 | 139 |
| Squash, Buttercup (1.5 cups) | 114 | 3 | 136 |
| Squash, Carnival (1.5 cups) | 114 | 3 | 136 |
| Squash, Delicata (1.5 cups) | 114 | 3 | 136 |
| Squash, Kabocha (1.5 cups) | 114 | 3 | 136 |
| Squash, Kuri Red (1.5 cups) | 114 | 3 | 136 |
| Squash, Sweet Dumpling (1.5 cups) | 114 | 3 | 136 |
| Mushrooms, raw (1.5 cups) | 23 | 4 | 135 |
| Celery (2 items) | 11 | 64 | 135 |
| Alfalfa Sprouts (1 cup) | 10 | 2 | 130 |
| Snow, Snap or sugar peas, raw (1.5 cups) | 40 | 4 | 127 |
| Cardoons (3 ounces) | 19 | 150 | 120 |
| Radish Sprouts (1 cup) | 16 | 2 | 114 |
| Sun Dried Tomatoes (0.5 cup) | 70 | 566 | 113 |
| Lettuce, Iceberg (5 cups) | 38 | 28 | 110 |
| Squash, Blue Hubbard (1.5 cups) | 70 | 4 | 108 |
| Rhubarb, cooked (1 cup) | 25 | 5 | 106 |
| Beets, cooked (1.5 cups) | 112 | 196 | 97 |
| Sweet Potato, cooked (1.5 cups) | 378 | 134 | 83 |
| Leeks, cooked (2 cups) | 109 | 36 | 80 |
| String Beans, cooked (1.5 cups) | 65 | 6 | 75 |
| Jicama Root (1 cup) | 45 | 5 | 75 |
| Rutabaga Root (1 cup) | 66 | 34 | 75 |
| Green Beans, cooked (2 cups) | 87 | 2 | 74 |
| Squash, Yellow Crook Neck (1.5 cups) | 54 | 2 | 74 |
| Tomatillo (2 items) | 22 | 1 | 72 |
| Green Peas, cooked (1.5 cups) | 202 | 7 | 70 |
| Squash, Chayote (1.5 cups) | 57 | 3 | 67 |
| Celery Root (1 cup) | 40 | 94 | 66 |
| Fennel Bulb (1 item) | 72 | 122 | 60 |
| Garlic Clove (1 item) | 4 | 1 | 58 |
| Lotus Root (1 cup) | 80 | 5 | 55 |
| Pasilla Pepper, Dried (4 items) | 97 | 25 | 54 |
| Cucumber (1 item) | 45 | 6 | 50 |
| Onions, cooked (0.33 cup) | 31 | 2 | 50 |
| Spaghetti Squash, cooked (1.5 cups) | 63 | 42 | 49 |
| Acorn Squash, cooked (1.5 cups) | 172 | 12 | 46 |
| Corn, sweet, white, cooked (1.5 cups) | 266 | 42 | 44 |
| Shallots (3 tablespoons) | 22 | 4 | 44 |
| Potatoes, Flesh and skin, baked (1 item) | 142 | 11 | 43 |
| Parsnips (1.5 cups) | 166 | 23 | 37 |
| Hearts of Palm (.5 cup) | 83 | 10 | 36 |
| Sunchoke Root (1 cup) | 96 | 6 | 36 |
| Sugar Cane (5 ounces) | 90 | 0 | 29 |
| Burdock Root (1 cup) | 146 | 7 | 29 |
| Olives, (3 items) NO OIL BRINE | 36 | 408 | 24 |
| Taro Root (1 cup) | 187 | 20 | 24 |
| Yams, cooked (1.5 cups) | 266 | 20 | 23 |
| Water chestnuts (1 cup) | 70 | 11 | 19 |
| Yucca (Cassava) Root (1 cup) | 329 | 29 | 18 |
| SEA VEGETABLES | |||
| Dulse (.33 cup) | 12 | 16 | 212 |
| Nori (.33 cup) | 9 | 13 | 209 |
| Wakame (.33 cup) | 12 | 12 | 115 |
| HERBS AND SPICES | |||
| Basil, fresh | 475 | ||
| Parsley, fresh (1 tablespoon) | 1 | 2 | 474 |
| Spearmint, fresh (1 tablespoon) | 3 | 2 | 457 |
| Cilantro, fresh (1 tablespoon) | 3 | 3 | 431 |
| Tarragon, fresh (1 tablespoon) | 1 | 0 | 426 |
| Oregano, fresh | 426 | ||
| Thyme, fresh (1 tablespoon) | 3 | 0 | 422 |
| Dill, fresh (1 tablespoon) | 1 | 0 | 326 |
| Peppermint, fresh (1 tablespoon) | 1 | 0 | 293 |
| Bay Leaves (1 leaf) | 2 | 0 | 271 |
| Chives, fresh (1 tablespoon) | 3 | 0 | 269 |
| Rosemary, fresh (1 tablespoon) | 3 | 0 | 84 |
| Lemongrass (1 tablespoon) | 4 | 0 | 55 |
| FRUIT | |||
| Cranberry, fresh (1/2 cup) | 25 | 1 | 236 |
| Guava (1 item) | 61 | 2 | 223 |
| Strawberries, fresh (1.5 cups) | 69 | 2 | 212 |
| Blackberries, fresh (1.5 cups) | 93 | 2 | 178 |
| Strawberries, frozen (1.5 cups) | 78 | 4 | 173 |
| Pomegranate (1 item) | 105 | 5 | 166 |
| Plums (1.5 cups) | 114 | 0 | 157 |
| Raspberries (1.5 cups) | 96 | 2 | 145 |
| Lemon Juice (1 teaspoon) | 1 | 0 | 141 |
| Blueberries, fresh (1.5 cups) | 123 | 2 | 130 |
| Papaya (1.5 cups) | 82 | 6 | 118 |
| Blackberries, frozen (1.5 cups) | 145 | 2 | 111 |
| Orange (1 item) | 62 | 0 | 109 |
| Grapefruit (1.5 cups) | 144 | 0 | 102 |
| Cantaloupe (1.5 cups) | 82 | 38 | 100 |
| Starfruit (1 item) | 28 | 2 | 100 |
| Blueberries, frozen (1.5 cups) | 119 | 2 | 99 |
| Lime Juice (1 teaspoon) | 1 | 0 | 99 |
| Kiwi (2 items) | 93 | 5 | 97 |
| Watermelon (2.5 cups) | 114 | 4 | 91 |
| Kumquat (7 items) | 94 | 13 | 76 |
| Peach (1 item) | 38 | 0 | 73 |
| Apple (1 item) | 72 | 1 | 72 |
| Tangerine, (2 items) | 89 | 3 | 72 |
| Cherries (1.5 cups) | 137 | 0 | 68 |
| Pineapple, (1.5 cups) | 112 | 2 | 64 |
| Figs, fresh (3 items) | 111 | 2 | 62 |
| Apricots fresh (4 items) | 67 | 1 | 60 |
| Passion Fruit (1 cup) | 228 | 66 | 58 |
| Quince (1 item) | 52 | 4 | 55 |
| Mango, (1 item) | 135 | 4 | 51 |
| Prunes (0.25 cup) | 102 | 1 | 47 |
| Pears, (1 item) | 96 | 2 | 46 |
| Honeydew (1.5 cups) | 96 | 48 | 45 |
| Persimmon (1 item) | 106 | 2 | 44 |
| Cherimoya (.5 item) | 202 | 11 | 42 |
| Nectarine (1.5 cups) | 91 | 0 | 41 |
| Avocado, (half) | 182 | 3 | 37 |
| Apples, dried | 36 | ||
| Cranberries, dried, sweetened (0.33 cup) | 123 | 1 | 34 |
| Grapes, (1.5 cups) | 92 | 3 | 31 |
| Banana, (1 item) | 105 | 1 | 30 |
| Apricots, dried, unsweetened (0.33 cup) | 104 | 4 | 29 |
| Figs, dried (0.25 cup) | 124 | 5 | 25 |
| Currents, dried (.25 cup) | 102 | 3 | 21 |
| Dates (0.25 cup) | 125 | 1 | 19 |
| Tamarind (0.5 cup) | 143 | 17 | 18 |
| Raisins (0.25 cup) | 108 | 4 | 16 |
| Coconut, fresh (.5 cup) | 142 | 8 | 10 |
| Coconut, dried, unsweetened (.25 cup) | 119 | 7 | 7 |
| WHOLE BODY / ' SUPER FOODS' | |||
| Chlorella | 561 | ||
| Spirulina | 561 | ||
| Wheat Grass Juice | 312 | ||
| Wheat Grass Powder | 187 | ||
| Acai Berries | 319 | ||
| Goji Berries (.25 cup) | 112 | 115 | 114 |
| Chia | 68 | ||
| Salba | 66 | ||
| FRUIT/VEGETABLE JUICES | |||
| Vegetable Juice, low sodium (8 fluid ounces) | 46 | 140 | 365 |
| Vegetable Juice, regular (8 fluid ounces) | 46 | 653 | 365 |
| Carrot Juice (8 fluid ounces) | 98 | 71 | 344 |
| Tomato Juice, low sodium (8 fluid ounces) | 41 | 24 | 342 |
| Tomato Juice, regular (8 fluid ounces) | 41 | 656 | 342 |
| Wheatgrass Juice (1 ounce) | 10 | 1 | 312 |
| Pomegranate Juice, (8 fluid ounces) | 150 | 10 | 193 |
| Orange Juice (8 fluid ounces) | 112 | 2 | 86 |
| Cranberry Juice Cocktail (8 fluid ounces) | 144 | 5 | 55 |
| Coconut Water (14 ounces) | 60 | 160 | 38 |
| Apple Juice, unsweetened (8 fluid ounces) | 117 | 7 | 16 |
| BULK PRODUCTS | |||
| Beans/Legumes | |||
| Lentils, boiled (1 cup) | 230 | 4 | 104 |
| Red Kidney Beans, boiled (1 cup) | 225 | 2 | 100 |
| Fava Bean, boiled (1 cup) | 187 | 9 | 100 |
| Great Northern Beans, boiled (1 cup) | 209 | 4 | 94 |
| Cannellini Beans (1 cup) | 209 | 4 | 94 |
| Heirloom Beans (1 cup) | 240 | 6 | 84 |
| Adzuki Beans, boiled (1 cup) | 294 | 18 | 84 |
| Black beans, boiled (1 cup) | 227 | 2 | 83 |
| Black Eyed Peas, boiled (1 cup) | 198 | 7 | 82 |
| Hummus (0.5 cup) | 218 | 298 | 70 |
| Pinto Beans, boiled (1 cup) | 245 | 2 | 61 |
| Edamame (1 cup) | 254 | 25 | 58 |
| Split Peas, boiled (1 cup) | 231 | 4 | 58 |
| Chick Peas (Garbanzo), boiled (1 cup) | 269 | 11 | 57 |
| Soy Beans, boiled (1 cup) | 254 | 2 | 47 |
| Lima Beans, boiled (1 cup) | 216 | 4 | 46 |
| Tofu (4 ounces) | 69 | 9 | 37 |
| Tempeh (4 ounces) | 219 | 10 | 26 |
| Nuts | |||
| Brazil (0.25 cup) | 230 | 1 | 124 |
| Pistachio Nuts, unsalted (0.25 cup) | 183 | 3 | 48 |
| Pecans (0.25 cup) | 187 | 0 | 41 |
| Almonds, unsalted (0.25 cup) | 211 | 10 | 38 |
| Peanuts, all types, unsalted (0.25 cup) | 214 | 2 | 37 |
| Walnuts (0.25 cup) | 196 | 1 | 34 |
| Hazelnuts or filberts (0.25 cup) | 212 | 0 | 32 |
| Soy Nuts (.25 cup) | 120 | 10 | 30 |
| Cashew Nuts, unsalted (0.25 cup) | 197 | 5 | 27 |
| Pine Nuts or Pignolia (1 tablespoon) | 58 | 0 | 26 |
| Macadamia Nut, unsalted (0.25 cup) | 241 | 1 | 17 |
| Chestnuts (1 ounce) | 105 | 11 | 17 |
| Nut Butter | |||
| Tahini or Sesame Butter (2 tablespoons) | 178 | 34 | 54 |
| Almond (without salt) (2 tablespoons) | 203 | 4 | 26 |
| Cashew (without salt) (2 tablespoons) | 188 | 5 | 26 |
| Peanut (2 tablespoons) | 188 | 147 | 26 |
| Seeds | |||
| Sunflower (0.25 cup) | 186 | 1 | 78 |
| Sesame (0.25 cup) | 206 | 4 | 65 |
| Flax (2 tablespoons) | 118 | 8 | 65 |
| Pumpkin (0.25 cup) | 187 | 6 | 52 |
| GRAINS | |||
| Whole Grains | |||
| Oats, old fashioned, cooked (1 cup) | 147 | 2 | 53 |
| Barley, whole grain, cooked (1 cup) | 193 | 5 | 43 |
| Wild Brown Rice, cooked, (1 cup cooked) | 166 | 5 | 43 |
| Brown Rice, cooked (1 cup cooked) | 216 | 10 | 41 |
| Barley, pearled, cooked (1 cup) | 193 | 5 | 32 |
| Kamut whole grain, cooked (1 cup) | 157 | 3 | 27 |
| Wheat Berries, cooked (1/2 cup) | 150 | 0 | 25 |
| Cornmeal, whole grain (0.25 cup) | 110 | 11 | 22 |
| Buckwheat, cooked (1 cup) | 154 | 6 | 21 |
| Quinoa, cooked (1 cup) | 222 | 13 | 21 |
| Millet, cooked (1 cup) | 250 | 3 | 19 |
| Bulger, cooked (1 cup) | 150 | 10 | 17 |
| Refined Grain Products | |||
| Whole Wheat Flour, bread or pastry (1/4 cup) | 102 | 1.5 | 31 |
| Whole Wheat Pasta, cooked (1 cup) | 174 | 4 | 19 |
| Oats, quick, cooked (1 cup) | 147 | 2 | 19 |
| White Pasta, cooked, (1 cup) | 198 | 2 | 18 |
| White Flour, bread or pastry (1/4 cup) | 114 | 1 | 18 |
| Couscous, cooked (1 cup) | 176 | 8 | 15 |
| White Rice,short, med, long grain, cooked(1 cup) | 216 | 10 | 12 |
| Corn Pasta, cooked (1 cup) | 176 | 0 | 10 |
| Breads/Crackers | |||
| Sprouted Grain Bread, (1 slice) | 130 | 3 | 39 |
| Whole Grain Bread (2 slices) | 130 | 253 | 30 |
| Whole Wheat Bread (2 slices) | 130 | 265 | 25 |
| Whole Wheat Bagel (1 item) | 181 | 360 | 25 |
| Tortilla, whole wheat (2 items, 67 grams) | 180 | 500 | 21 |
| Rye Bread (2 slices) | 165 | 422 | 20 |
| Pumpernickel Bread | 160 | 429 | 19 |
| Whole Wheat Pita (1 item) | 340 | 170 | 19 |
| Plain Bagel (1 item) | 195 | 379 | 18 |
| White Bread* (2 slices) | 133 | 340 | 18 |
| Raisin Bread (2 slices) | 142 | 203 | 16 |
| Tortilla, flour (2 items, 64 grams) | 200 | 407 | 15 |
| English Muffin, enriched (1 item) | 134 | 264 | 13 |
| Tortilla, corn, (2 items, 52 grams) | 113 | 23 | 12 |
| Rice Cake Cracker (7 pieces) | 115 | 21 | 12 |
| Saltines (5 items) | 64 | 161 | 11 |
| Graham crackers (2 1/2" sq.) (4 items) | 118 | 169 | 8 |
| *white includes Italian, French, Sourdough, | |||
| white pita and plain bagels | |||
| Cereals | |||
| Bran Flakes, (1 cup) | 128 | 293 | 64 |
| Granola (1 cup) | 598 | 27 | 22 |
| FISH | |||
| Fresh | |||
| Tuna, yellow fin*, cooked, dry heat (4 ounces) | 158 | 53 | 46 |
| Flounder, cooked, dry heat (4 ounces) | 133 | 119 | 41 |
| Sole, cooked, dry heat (4 ounces) | 133 | 119 | 41 |
| Salmon, pink, cooked, dry heat (4 ounces) | 169 | 98 | 39 |
| Mahi-Mahi*, cooked, dry heat (4 ounces) | 124 | 128 | 39 |
| Swordfish**, Cooked, dry heat (4 ounces) | 176 | 130 | 38 |
| Trout, rainbow, wild, cooked, dry heat (4 ounces) | 170 | 64 | 36 |
| Snapper*, cooked, dry heat (4 ounces) | 145 | 65 | 35 |
| Haddock, cooked, dry heat (4 ounces) | 127 | 99 | 35 |
| Monkfish*, cooked, dry heat (4 ounces) | 110 | 26 | 34 |
| Cod, Cooked, dry heat (4 ounces) | 119 | 88 | 31 |
| Grouper*, Cooked, dry heat (4 ounces) | 134 | 60 | 27 |
| Tilapia, Cooked, dry heat (4 ounces) | 195 | 74 | 18 |
| Canned | |||
| Salmon (4 ounces) | 158 | 628 | 42 |
| Tuna*, in water (4 ounces) | 145 | 428 | 36 |
| Shellfish | |||
| Lobster*, Cooked, (4 ounces) | 111 | 431 | 43 |
| Shrimp, Cooked, (4 ounces) | 112 | 254 | 38 |
| Scallops, Steamed (4 ounces) | 120 | 478 | 24 |
| Fish and shellfish may contain mercury and other pol | |||
| ** High level of mercury/pollutants * Intermediate leve |
|||
| MEAT | |||
| Beef* | |||
| Bison Tenderloin | 39 | ||
| Ground Beef, 95% lean meat, (4 ounces) | 194 | 73 | 29 |
| Flank Steak, separable fat & lean, 0" fat (4 ounces) | 213 | 63 | 27 |
| Beef Top Round, separable fat & lean, 1/8" fat (4 ounces) | 231 | 46 | 22 |
| Beef Skirt Steak, separable fat & lean, 0" fat (4 ounces) | 289 | 104 | 21 |
| Beef Top Sirloin, separable fat & lean, 1/8 inch fat (4 ounces) | 275 | 63 | 20 |
| Ground Beef, 85% lean meat (4 ounces) | 284 | 82 | 20 |
| Beef Tenderloin, separable fat & lean, 1/8" fat (4 ounces) | 302 | 61 | 18 |
| Beef Rib Eye Steak, separable fat & lean, 0 fat (4 ounces) | 300 | 60 | 18 |
| Beef NY Strip Steak, separable fat & lean, 1/8" fat (4 ounces) | 317 | 76 | 16 |
| Beef Prime Rib, separable fat & lean, 1/8" fat (4 ounces) | 437 | 70 | 12 |
| * cooking method-broiled | |||
| Veal | |||
| Veal Scaloppini/Veal Leg, top round, separable lean (4 ounces) | 229 | 76 | 22 |
| Veal Loin, separable lean & fat, roasted (4 ounces) | 246 | 105 | 17 |
| Bison | |||
| Bison, Top Sirloin, separable lean only, broiled (4 ounces) | 193 | 60 | 39 |
| Bison, Chuck Roast, separable lean only, braised (4 ounces) | 218 | 64 | 36 |
| Bison, Top Round, separable lean only, broiled (4 ounces) | 197 | 46 | 35 |
| Bison, Rib Eye, separable lean only, broiled (4 ounces) | 200 | 59 | 32 |
| Lamb | |||
| Lamb, Leg, separable fat & lean 1/8 fat, broiled (4 ounces) | 274 | 76 | 20 |
| Lamb, ground, broiled (4 ounces) | 321 | 92 | 18 |
| Lamb, Sirloin Chops, separable lean only, 1/8 inch fat,broiled (4 ounces) | 321 | 77 | 17 |
| Lamb, Loin Chops, separable lean only, 1/8 inch fat,broiled (4 ounces) | 337 | 88 | 16 |
| Pork | |||
| Pork Tenderloin, separable lean & fat, roasted (4 ounces) | 196 | 62 | 34 |
| Pork Chops, center cut, separable lean, broiled (4 ounces) | 272 | 65 | 24 |
| Pork Loin, Whole, separable lean & fat, roasted (4 ounces) | 281 | 67 | 23 |
| Ham, Cured, Boneless, separable lean & fat, roasted (4 ounces) | 276 | 1345 | 17 |
| Pork Baby Back Ribs, separable lean & fat, roasted (4 ounces) | 420 | 115 | 12 |
| Bacon, cooked (2 ounces) | 302 | 1377 | 12 |
| Poultry | |||
| Chicken Breast, meat only, roasted (4 ounces) | 187 | 84 | 27 |
| Turkey, light meat only, roasted (4 ounces) | 177 | 72 | 25 |
| Turkey, dark meat only, roasted (4 ounces) | 212 | 90 | 24 |
| Chicken, dark meat only, roasted (4ounces) | 232 | 105 | 17 |
| Ground Turkey, broiled, (4 ounces) | 266 | 121 | 16 |
| Chicken Drumstick, meat & skin, roasted (4 ounces) | 245 | 102 | 15 |
| Chicken Wing, meat & skin, roasted (4 ounces) | 329 | 93 | 11 |
| Turkey Bacon, Cooked, (2 ounces) | 217 | 1295 | 9 |
| Cold Cuts | |||
| Turkey, white, rotisserie, deli cut (2 ounces) | 64 | 680 | 33 |
| Ham, 11% fat (2 ounces) | 92 | 739 | 24 |
| Roast Beef (2 ounces) | 115 | 480 | 22 |
| Bologna, beef and pork (2 ounces) | 175 | 417 | 13 |
| Hot Dogs and Sausage | |||
| Tofu Hot Dog (1 item) | 163 | 330 | 23 |
| Italian sausage, turkey (4 ounces) | 179 | 1052 | 16 |
| Hot Dog, turkey (1 item) | 102 | 642 | 13 |
| Italian sausage, pork (4 ounces) | 390 | 1369 | 13 |
| Bratwurst, (4 ounces) | 337 | 962 | 13 |
| Kielbasa, (4 ounces) | 352 | 1220 | 11 |
| Pepperoni (2 ounces) | 264 | 1014 | 10 |
| Hot Dog, beef (1 item) | 148 | 513 | 8 |
| DAIRY PRODUCTS & EGGS | |||
| Beverages | |||
| Milk, Nonfat Skim (8 fluid ounces) | 83 | 103 | 36 |
| Milk, Low Fat 1% (8 fluid ounces) | 105 | 127 | 28 |
| Milk, Whole 3.3% (8 fluid ounces) | 146 | 98 | 20 |
| Chocolate Milk, low fat (8 fluid ounces) | 158 | 152 | 19 |
| Half & Half (2 Tablespoons) | 39 | 12 | 10 |
| Heavy Whipping Cream (2Tablespoons) | 104 | 11 | 2 |
| Cheese | |||
| Feta Cheese (2 ounces) | 150 | 633 | 21 |
| Cottage Cheese, low fat (1 cup) | 163 | 918 | 18 |
| Mozzarella Cheese, part skim (2 ounces) | 144 | 351 | 16 |
| Ricotta, part skim (1/2 cup) | 170 | 154 | 16 |
| Swiss cheese (2 ounces) | 215 | 109 | 15 |
| Parmesan (2 tablespoons) | 43 | 153 | 15 |
| Camembert (2 ounces) | 170 | 477 | 14 |
| Mozzarella Cheese, whole mile (2ounces) | 170 | 356 | 14 |
| Edam (2 ounces) | 202 | 548 | 13 |
| Goat Cheese, hard, <35% water (2 ounces) | 256 | 196 | 13 |
| Gouda (2 ounces) | 202 | 464 | 13 |
| Provolone (2 ounces) | 199 | 497 | 13 |
| Romano (2 tablespoons) | 78 | 240 | 13 |
| American (2 ounces) | 187 | 716 | 13 |
| Cottage Cheese (1 cup) | 216 | 850 | 13 |
| Gruyere Cheese (2 ounces) | 234 | 191 | 13 |
| Roquefort (2 ounces) | 209 | 1026 | 12 |
| Muenster (2 ounces) | 209 | 356 | 12 |
| Blue Cheese (2 ounces) | 200 | 791 | 12 |
| Brie (2 ounces) | 189 | 357 | 12 |
| Monterey Jack (2 ounces) | 211 | 304 | 12 |
| Port du Salut (2 ounces) | 200 | 302 | 11 |
| String Cheese (2 ounces) | 160 | 480 | 11 |
| Ricotta, whole milk (2 ounces) | 214 | 103 | 11 |
| Cheddar Cheese (2 ounces) | 229 | 352 | 11 |
| Fontina (2 ounces) | 220 | 454 | 10 |
| Goat Cheese, semisoft, 35-55% water (2 ounces) | 206 | 292 | 8 |
| Goat Cheese, soft, <55% water (2 ounces) | 152 | 208 | 8 |
| Cream Cheese, low fat (2 ounces) | 139 | 178 | 8 |
| Goat Cheese (2 ounces) | 206 | 292 | 8 |
| Cream Cheese (2 ounces) | 193 | 182 | 4 |
| Neufchatel, (2 ounces) | 148 | 226 | 4 |
| Eggs | |||
| Egg (1 item) | 74 | 70 | 27 |
| Yogurt | |||
| Plain Yogurt, non-fat, (1 cup) | 80 | 115 | 30 |
| Plain Yogurt, low-fat, (1 cup) | 90 | 110 | 24 |
| Tofu Yogurt (1 cup) | 246 | 92 | 17 |
| Plain Yogurt, whole milk (1 cup) | 180 | 130 | 16 |
| Fruit Yogurt, non fat, (1 cup) | 130 | 100 | 16 |
| Fruit Yogurt, low-fat, (1 cup) | 130 | 95 | 15 |
| Fruit Yogurt, whole milk (1 cup) | 170 | 85 | 9 |
| NON DAIRY MILK | |||
| Soy Milk (8 fluid ounces) | 125 | 132 | 33 |
| Hemp Milk (8 fluid ounces) | 100 | 5 | 27 |
| Almond Milk (8 fluid ounces) | 211 | 14 | 19 |
| Rice Milk (8 fluid ounces) | 120 | 86 | 10 |
| PREPARED FOODS | |||
| Canned Foods | |||
| Pumpkin, canned (0.5 cup) | 42 | 6 | 372 |
| Tomato Sauce, no salt added (1/4 cup) | 20 | 20 | 248 |
| Tomato Sauce, (1/4 cup) | 20 | 321 | 248 |
| Tomato Paste (2 Tablespoons) | 27 | 259 | 197 |
| Tomato Paste, no salt added, (2 Tablespoons) | 27 | 32 | 197 |
| Tomato, whole, diced, no salt added, (1 cup) | 46 | 24 | 163 |
| Tomato, whole, diced (1 cup) | 41 | 307 | 163 |
| Green Beans (3/4 cup) | 18 | 236 | 76 |
| Green Beans, no salt added, (3/4 cup) | 18 | 2 | 76 |
| Green Peas, (1/2 cup) | 59 | 214 | 49 |
| Green Peas, no salt added, (1/2 cup) | 59 | 2 | 49 |
| Yellow Corn, (1/2 cup) | 66 | 175 | 28 |
| Yellow Corn, no salt added (1/2 cup) | 66 | 15 | 28 |
| Peaches, halves, canned in own juice (1.5 cups) | 164 | 15 | 29 |
| Peaches halves, canned in light syrup (1.5 cups) | 203 | 19 | 21 |
| Peaches halves, canned in heavy syrup (1.5 cups) | 291 | 24 | 16 |
| Fast Foods | |||
| Cheese Pizza (2 slices) | 281 | 672 | 17 |
| Biscuit w/ Egg & Bacon, fast food (1 item) | 457 | 999 | 11 |
| Fast Food Cheeseburger (1 item) | 287 | 495 | 11 |
| Fish Filet, Batter Coated, Fried (4 ounces) | 263 | 603 | 10 |
| French Fried Potatoes, fried in vegetable oil, fast food (2.5 ounces) | 242 | 140 | 7 |
| Frozen Desserts | |||
| Vanilla Ice Cream (1 cup) | 289 | 115 | 9 |
| Sherbet, all flavors (1 cup) | 213 | 68 | 9 |
| Frozen Fruit & Juice Bar (1 item) | 75 | 4 | 9 |
| Vanilla Frozen Yogurt (1 cup) | 221 | 125 | 8 |
| Ice Pop or Popsicle (1 item) | 42 | 7 | 0 |
| Snacks | |||
| Dark Chocolate Candy Bar 45-59% cocoa (1.5 oz) | 254 | 4 | 34 |
| Milk Chocolate Candy Bar (1.5 oz) | 235 | 35 | 21 |
| Popcorn, air popped, no salt (4 cups) | 122 | 1 | 16 |
| Hard Pretzels, salted (60 grams) (10 items) | 229 | 814 | 13 |
| Fruit Roll Ups (1 item) | 50 | 55 | 12 |
| Chocolate Pudding (1 cup) | 309 | 835 | 11 |
| Potato Chips, salted (1 ounce) | 152 | 168 | 11 |
| Plain Granola Bar, (1 item) | 115 | 72 | 11 |
| Chocolate Sandwich Cookie with Creme Filling (3 ite | 140 | 145 | 9 |
| Toaster Pastry (1 item) | 219 | 214 | 8 |
| Fig Bar (2 items) | 111 | 112 | 8 |
| Popcorn, oil popped, no salt (4 cups) | 229 | 1 | 8 |
| Corn Puffs, cheese flavored (1 ounce) | 157 | 298 | 8 |
| Chocolate Chip Cookies, ready to eat (3 items) | 147 | 89 | 7 |
| Apple Pie, Prepared (1 slice) | 411 | 327 | 6 |
| Corn chips, plain (1 ounce) | 153 | 179 | 6 |
| Pound Cake (1 slice) | 291 | 298 | 5 |
| Chocolate Cake with Frosting (1 slice) | 235 | 214 | 5 |
| OTHER | |||
| Beverages | |||
| Red Wine, (4 fluid ounces) | 100 | 5 | 49 |
| White Wine, (4 fluid ounces) | 98 | 6 | 8 |
| Beer, 12 oz (12 fluid ounces) | 139 | 14 | 7 |
| Cola (8 fluid ounces) | 60 | 25 | 1 |
| Spreads/Dips | |||
| Apple Butter (1 tablespoon) | 93 | 8 | 3 |
| All Fruit Preserves (1 tablespoon) | 56 | 6 | 3 |
| Margarine (1 tablespoon) | 101 | 133 | 3 |
| Jelly (1 tablespoon) | 56 | 6 | 1 |
| Butter (1 tablespoon) | 102 | 82 | 1 |
| Sweeteners | |||
| Maple Syrup ((2 tablespoons) | 104 | 4 | 4 |
| Brown Sugar (1 tablespoon) | 34 | 1 | 2 |
| Corn Syrup (2 tablespoons) | 128 | 28 | 1 |
| Honey (1 tablespoon) | 64 | 1 | 1 |
| White Granulated Sugar (1 tablespoon) | 49 | 0 | 0 |
| Oils | |||
| Vegetable oil (1 tablespoon) | 120 | 0 | 9 |
| Olive Oil (1 tablespoon) | 119 | 0 | 9 |