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Bulletin #4059, Sodium Content of Your Food

Sodium Content of Your Food

For information about UMaine Extension programs and resources, visit extension.umaine.edu.
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Do you have high blood pressure? Or are you at risk for developing high blood pressure?

Many people keep their blood pressure at safe levels by eating less salt.

The sodium in your body, which comes mainly from salt, plays a vital role in regulating fluids and blood pressure. Studies show that for some people, a high sodium intake is associated with higher blood pressure.

There is no way to tell who might develop high blood pressure from eating too much salt. However, consuming less salt or sodium is not harmful and can be healthy for you.

High salt intake increases the amount of calcium excreted in the urine. When your body loses calcium, your risk of osteoporosis and bone fractures is higher. By eating less salt, you can help reduce the loss of calcium from your bones.

Is Lowering Salt Intake Safe?

  • Eating too little salt is not generally a concern for healthy people. If you are being treated for a chronic health problem, ask your doctor first if it is safe for you to reduce your salt intake.
  • Some table salt is fortified with iodine, a necessary nutrient. But just a small amount, about 1/4 teaspoon of iodized salt, gives you more than half your daily iodine allowance.
  • Your body can adjust itself to prevent too much sodium loss when you exercise heavily or when it is very hot. However, if you plan to reduce your salt intake, and you exercise vigorously, decrease your salt intake gradually.

Salt Is Sodium

  • Salt contains sodium. Sodium is a substance that affects blood pressure.
  • Salt (sodium chloride) is the main source of sodium in foods.
  • The best way to cut back on sodium is to cut back on salt, salty foods and seasonings.
  • When reading a Nutrition Facts label, look for the sodium content. Foods that are low in sodium (less than 5 percent of the Daily Value or DV) are low in salt.

Only small amounts of salt occur naturally in foods. Most of the salt you eat comes from foods that have salt added during food processing or during preparation in a restaurant or at home. Some recipes include table salt or a salty broth or sauce, and some cooking styles call for adding a very salty seasoning such as soy sauce. Not all foods with added salt taste salty. Some people add salt or a salty seasoning to their food at the table. Your preference for salt may decrease if you gradually add smaller amounts of salt or salty seasonings to your food over a period of time.

Aim for a moderate sodium intake. The 2010 Dietary Guidelines for Americans recommends consuming less than 2,300 mg (approximately 1 teaspoon of salt) of sodium per day for healthy individuals. African Americans, individuals with hypertension, diabetes, or chronic kidney disease and individuals ages 51 and older should consume no more than 1,500 mg of sodium per day. If you have any question about what your sodium intake should be, consult with your doctor or health care provider.

How Is Sodium Listed on the Label?

The amount of sodium in a serving of food is listed in milligrams (mg) and as a percent of the Daily Value on the nutrition label. The Percent Daily Value (% Daily Value) for sodium gives a general idea of how much sodium a serving adds to your total daily diet. The % Daily Value for sodium on the nutrition label shown here is based on a daily maximum of 2,400 milligrams.

*Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Flavorful Alternatives to Salt

The following spices and flavorings are low in sodium and can enhance the taste of foods:

  • bay leaf
  • curry
  • dry mustard
  • fruit, such as oranges, lemons or raisins
  • garlic
  • ginger
  • herbs such as basil, mint, chives or tarragon
  • onions
  • paprika
  • parsley
  • pepper
  • rosemary
  • tomato
  • sugar (use small amounts)

Sodium Facts

  • Removing the saltshaker from the table is one good way to cut sodium intake.
  • When reading labels for sodium content, look for “salt,” “sodium,” “monosodium glutamate,” and sodium added to words like “benzoate.”
  • Sodium can be in medicines such as aspirin. It can also be in some foods—like mayonnaise—and not listed on the label.
  • Don’t use salt substitutes unless prescribed by your doctor. People with certain medical problems might not be able to use them.
  • Softened water has varying amounts of sodium.
  • Ninety to 95 percent of the sodium in your body is excreted through the kidney.
  • Small amounts are lost through sweat.
  • When you exercise and sweat a great deal, you may lose more sodium and water than usual. Salt tablets won’t help since they are too concentrated and slow the absorption of water from intestines into the body. A little extra salt on food will usually work. Drinking water before and during exercise, however, is very important.
  • Pregnant women need a little extra sodium, but the extra food they eat meets their needs.
  • Spices with names that end in “salt,” like garlic salt and celery salt, are high in sodium.

Ways to Decrease Your Salt Intake

At the Store:

  • Choose fresh, (plain) frozen, or canned vegetables without added salt most often; they’re low in salt.
  • Choose fresh or frozen fish, shellfish, poultry and meat most often. They are lower in salt than most canned and processed forms.
  • Read the Nutrition Facts label to compare the amount of sodium in processed foods, such as frozen dinners, packaged mixes, cereals, cheese, breads, soups, salad dressings and sauces. The amount in different types and brands varies widely.
  • Look for labels that say “low sodium.” They contain 140mg (about 5 percent of the Daily Value) or less of sodium per serving.

Cooking and Eating at Home:

  • If you salt foods in cooking or at the table, add small amounts. Learn to use spices and herbs, rather than salt, to enhance the flavor of food.
  • Go easy on condiments, such as soy sauce, ketchup, mustard, pickles and olives. They can add a lot of salt to your food.
  • Leave the saltshaker in a cupboard.

Eating Out:

  • Choose plain foods like grilled or roasted entrees, baked potatoes and salad with oil and vinegar. Batter-fried foods and combination dishes, like stews or pasta with sauce, tend to be high in salt.
  • Ask to have no salt added when the food is prepared.

Any Time:

  • Choose fruits and vegetables as snacks, rather than salty snack foods.
  • Drink water freely. It is usually very low in sodium. Check the label on bottled water for sodium content.

Steps to Keep Your Blood Pressure in a Healthy Range

  • Choose and make foods with less salt.
  • Aim for a healthy weight: blood pressure increases when you gain weight and decreases when you loose extra weight.
  • Increase physical activity. It helps lower blood pressure, reduces your risk of other chronic diseases, and helps you manage your weight.
  • Eat fruits and vegetables. They are naturally low in salt and calories. They are also rich in potassium, which may help lower your blood pressure.
  • Excessive alcohol consumption has been associated with high blood pressure.

Sodium Content of Foods
Food Weight (grams) Portion Sodium
(milligrams)
Beverages
Alcoholic beverage, beer, light 354 12 fl oz 11
Alcoholic beverage, beer, regular 355 12 fl oz 18
Alcoholic beverage, wine, table, red 103 3.5 fl oz 5
Alcoholic beverage, wine, table, white 103 3.5 fl oz 5
Apple juice, canned or bottled, unsweetened, without added ascorbic acid 248 1 cup 7
Carbonated beverage, club soda 355 12 fl oz 75
Carbonated beverage, cola, contains caffeine 370 12 fl oz 15
Carbonated beverage, ginger ale 366 12 fl oz 26
Carbonated beverage, low calorie, cola, with aspartame,contains caffeine 355 12 fl oz 21
Carbonated beverage, orange 372 12 fl oz 45
Chocolate-flavor beverage mix, powder, prepared with milk 266 1 cup 165
Coffee, brewed, espresso, restaurant-prepared 60 2 fl oz 8
Coffee, brewed, prepared with tap water 178 6 fl oz 4
Grape juice, frozen concentrate, sweetened, with added vitamin C, diluted with 3 volumes water 250 1 cup 5
Grapefruit juice, canned, sweetened 250 1 cup 5
Grapefruit juice, pink, raw 247 1 cup 2
Milk shake, thick vanilla 313 11 fl oz 297
Milk, chocolate, fluid, commercial, low-fat 250 1 cup 153
Milk, low-fat, fluid, 1% milk fat, with added vitamin A 244 1 cup 124
Milk, non-fat, fluid, with added vitamin A (fat-free or skim) 245 1 cup 127
Orange juice, frozen concentrate, unsweetened, diluted with 3 volumes water 249 1 cup 2
Orange juice, raw 248 1 cup 2
Prune juice, canned 256 1 cup 10
Soy milk, fluid 245 1 cup 29
Tea, brewed, prepared with tap water 178 6 fl oz 5
Tea, herb, chamomile, brewed 178 6 fl oz 2
Tea, instant, sweetened with sodium saccharin,lemon-flavored, prepared 237 8 fl oz 24
Tea, instant, sweetened with sugar, lemon-flavored,without added ascorbic acid, powder, prepared 259 8 fl oz 8
Tomato juice, canned, with salt added 243 1 cup 877
Vegetable juice cocktail, canned 242 1 cup 653
Dairy products and eggs
Butter, with salt 14.2 1 tbsp 117
Butter, without salt 14.2 1 tbsp 2
Cheese sauce, prepared from recipe 243 1 cup 1,198
Cheese, cheddar 28.35 1 oz 176
Cheese, cottage, creamed, large or small curd 210 1 cup 851
Cheese, cottage, low-fat, 1% milk fat 226 1 cup 918
Cheese, cream 14.5 1 tbsp 43
Cheese, feta 28.35 1 oz 316
Cheese, low-fat, cheddar or Colby 28.35 1 oz 174
Cheese, mozzarella, part skim milk, low moisture 28.35 1 oz 150
Cheese, parmesan, grated 5 1 tbsp 93
Cheese, pasteurized process, American, with disodium phosphate 28.35 1 oz 405
Cheese, provolone 28.35 1 oz 248
Cheese, ricotta, part skim milk 246 1 cup 308
Cheese, Swiss 28.35 1 oz 74
Cream, fluid, half and half 15 1 tbsp 6
Cream, sour, cultured 12 1 tbsp 6
Cream, whipped, cream topping, pressurized 3 1 tbsp 4
Egg substitute, liquid 62.75 1/4 cup 111
Egg, whole, cooked, hard-boiled 50 1 large 62
Egg, whole, raw, fresh 44 1 medium 55
Egg, whole, raw, fresh 50 1 large 63
Frozen desserts, ice cream, vanilla 66 1/2 cup 53
Frozen desserts, sherbet, orange 74 1/2 cup 34
Frozen desserts, yogurt, vanilla, soft-serve 72 1/2 cup 63
Milk, canned, condensed, sweetened 306 1 cup 389
Milk, canned, evaporated, non-fat 256 1 cup 294
Milk, chocolate, fluid, commercial, low-fat 250 1 cup 153
Milk, low-fat, fluid, 1% milk fat, with added vitamin A 244 1 cup 124
Milk, non-fat, fluid, with added vitamin A (fat-free or skim) 245 1 cup 127
Yogurt, fruit, low-fat, 10 grams protein per 8 ounces 227 8-oz container 132
Yogurt, plain, low-fat, 12 grams protein per 8 ounces 227 8-oz container 159
Yogurt, plain, skim milk, 13 grams protein per 8 ounces 227 8-oz container 175
Yogurt, plain, whole milk, 8 grams protein per 8 ounces 227 8-oz container 104
Fats and oils
Margarine, regular, unspecified oils, with salt added 14.1 1 tbsp 133
Margarine, soft, unspecified oils, with salt added 4.7 1 tsp 51
Margarine-like spread, (approximately 40% fat), unspecified oils 4.8 1 tsp 46
Margarine-like spread, approximately 60% fat, stick, soybean (hydrogenated) and palm (hydrogenated) 14.4 1 tbsp 143
Oil, olive, salad or cooking 13.5 1 tbsp 0
Oil, vegetable, canola 14 1 tbsp 0
Oil, corn, salad or cooking 13.6 1 tbsp 0
Oil, soybean, salad or cooking, (hydrogenated) 13.6 1 tbsp 0
Oil, vegetable, sunflower, linoleic, (60% and over) 13.6 1 tbsp 0
Salad dressing, blue or Roquefort cheese, commercial, regular, with salt 15.3 1 tbsp 167
Salad dressing, French, commercial, regular, with salt 15.6 1 tbsp 214
Salad dressing, home recipe, vinegar and oil 15.6 1 tbsp 0
Salad dressing, Italian, commercial, diet, 2 calories per teaspoon, with salt 15 1 tbsp 118
Salad dressing, mayonnaise, soybean oil, with salt 13.8 1 tbsp 78
Salad dressing, Thousand Island, commercial, regular, with salt 15.6 1 tbsp 109
Fish and shellfish
Crustaceans, crab, Alaska king, imitation, made from surimi 85 3 oz 715
Crustaceans, lobster, northern, cooked, moist heat 85 3 oz 323
Crustaceans, shrimp, mixed species, canned 85.05 3 oz 144
Finfish, cod, Atlantic, canned, solids and liquid 85 3 oz 185
Finfish, haddock, cooked, dry heat 85 3 oz 74
Finfish, halibut, Atlantic and Pacific, cooked, dry heat 85 3 oz 59
Finfish, pollock, walleye, cooked, dry heat 85 3 oz 99
Finfish, salmon, pink, canned, solids with bone and liquid 85 3 oz 471
Finfish, salmon, sockeye, cooked, dry heat 85 3 oz 56
Finfish, sardine, Atlantic, canned in oil, drained solids with bone 85.05 3 oz 430
Finfish, tuna salad 205 1 cup 824
Finfish, tuna, white, canned in water, drained solids 85 3 oz 320
Mollusks, clam, mixed species, raw 85 3 oz 48
Mollusks, oyster, eastern, wild, raw 84 6 medium 177
Mollusks, scallop, mixed species, cooked, breaded and fried 93 6 large 432
Fruits and fruit juices
Apples, raw, with skin 138 1 apple 0
Applesauce, canned, sweetened, without salt 255 1 cup 8
Avocados, raw, California 28.35 1 oz 3
Bananas, raw 118 1 banana 1
Blueberries, frozen, sweetened 230 1 cup 2
Blueberries, raw 145 1 cup 9
Cherries, sweet, raw canned, heavy syrup, solids and liquids 68 10 cherries 0
Frozen desserts, fruit and juice bars 77 1 bar (2.5 fl oz) 3
Grapefruit, raw, pink and red, all areas 123 1/2 grapefruit 0
Grapefruit, raw, white, all areas 118 1/2 grapefruit 0
Grapefruit, sections, canned, light syrup pack, solids and liquids 254 1 cup 5
Grapes, red or green (European type varieties, such as,Thompson seedless), raw 50 10 grapes 3
Kiwi fruit, (Chinese gooseberries), fresh, raw 76 1 medium 4
Lemon juice, canned or bottled 15.2 1 tbsp 3
Lemon juice, raw 47 juice of 1 lemon 0
Melons, cantaloupe, raw 69 1/8 melon 6
Melons, honeydew, raw 170 1 cup 17
Nectarines, raw 136 1 nectarine 0
Olives, ripe, canned (small-extra large) 22 5 large 192
Oranges, raw, all commercial varieties 131 1 orange 0
Papayas, raw 140 1 cup 4
Peaches, canned, juice pack, solids and liquids 248 1 cup 10
Peaches, raw 98 1 peach 0
Pears, raw 166 1 pear 0
Pineapple, canned, juice pack, solids and liquids 249 1 cup 2
Pineapple, raw 155 1 cup 2
Plantains, raw 179 1 medium 7
Plums, raw 66 1 plum 0
Prunes, dried, uncooked 42 5 prunes 2
Pumpkin, cooked, boiled, drained, without salt 245 1 cup 2
Raisins, seedless 145 1 cup 17
Raspberries, frozen, red, sweetened 250 1 cup 3
Raspberries, raw 123 1 cup 0
Snacks, fruit leather, pieces 28.35 1 oz 114
Strawberries, frozen, sweetened, sliced 255 1 cup 8
Strawberries, raw 166 1 cup 2
Watermelon, raw 152 1 cup 3
Grain products
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) 71 3-1/2” bagel 379
Biscuits, plain or buttermilk, prepared from recipe 60 2-1/2” biscuit 348
Biscuits, plain or buttermilk, refrigerated dough, higher fat,baked 27 2-1/2”biscuit 325
Bread stuffing, bread, dry mix, prepared 100 1/2 cup 543
Bread, mixed-grain (includes whole-grain, 7-grain) 26 1 slice 127
Bread, oatmeal 27 1 slice 162
Bread, rye 32 1 slice 211
Bread, rye, toasted 24 1 slice 174
Bread, whole-wheat, commercially prepared 28 1 slice 148
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 30 1 cup 284
Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS 30 3/4 cup 275
Cereals ready-to-eat, GENERAL MILLS, TOTAL 30 3/4 cup 199
Cereals ready-to-eat,KELLOGG’S CORN FLAKES 28 1 cup 298
Cereals ready-to-eat, KELLOGG’S CORN POPS 31 1 cup 123
Cereals ready-to-eat, KELLOGG’S SPECIAL K 31 1 cup 250
Cereals ready-to-eat, KELLOGG’S FROSTED MINI-WHEATS, bite size 55 1 cup 2
Cereals ready-to-eat, POST, THE ORIGINAL SHREDDED WHEAT 46 2 biscuits 3
Cereals ready-to-eat, QUAKER OAT CINNAMON LIFE 50 1 cup 220
Cereals ready-to-eat, wheat germ, toasted, plain 7.1 1 tbsp 0
Cereals ready-to-eat, wheat, puffed, fortified 12 1 cup 0
Crackers, cheese, regular 10 10 crackers 100
Crackers, melba toast, plain 20 4 pieces 166
Crackers, saltines (includes oyster, soda, soup) 12 4 crackers 156
Crackers, wheat, regular 8 4 crackers 64
Crackers, whole-wheat 16 4 crackers 105
Croissants, butter 57 1 croissant 424
Croutons, seasoned 40 1 cup 495
English muffins, plain, toasted, enriched, with calcium propionate (includes sourdough) 52 1 muffin 262
Macaroni and cheese, canned entree 252 1 cup 1,058
Macaroni, cooked, enriched 140 1 cup 1
Muffins, blueberry, prepared from recipe, made with low-fat (2%) milk 57 1 muffin 251
Muffins, oat bran 57 1 muffin 224
Muffins, wheat bran, toaster-type with raisins, toasted 34 1 muffin 179
Noodles, Chinese, chow mien 45 1 cup 198
Noodles, egg, cooked, enriched 160 1 cup 11
Noodles, egg, spinach, cooked, enriched 160 1 cup 19
Pancakes, plain, dry mix, incomplete, prepared 38 1 pancake 192
Pasta with meatballs in tomato sauce, canned entree 252 1 cup 1,053
Rice, brown, long-grain, cooked 195 1 cup 10
Rice, white, long-grain, regular, raw, enriched 185 1 cup 9
Rolls, dinner, plain, commercially prepared (includes brown-and-serve) 28 1 roll 146
Rolls, hamburger or hot dog, plain 43 1 roll 241
Rolls, hard (includes kaiser) 57 1 roll 310
Snacks, corn-based, extruded, chips, barbecue-flavor 28.35 1 oz 216
Snacks, corn-based, extruded, puffs or twists, cheese-flavor 28.35 1 oz 298
Snacks, granola bars, hard, plain 28.35 1 bar 83
Snacks, KELLOGG’S NUTRI-GRAIN Cereal Bars, fruit 37 1 bar 110
Snacks, popcorn, air-popped 8 1 cup 0
Snacks, popcorn, oil-popped 11 1 cup 97
Snacks, potato chips, barbecue-flavor 28.35 1 oz 213
Snacks, potato chips, plain, salted 28.35 1 oz 168
Snacks, potato chips, plain, unsalted 28.35 1 oz 2
Snacks, pretzels, hard, plain, salted 60 10 pretzels 1,029
Snacks, rice cakes, brown rice, plain 9 1 cake 29
Snacks, tortilla chips, nacho-flavor 28.35 1 oz 201
Snacks, tortilla chips, plain 28.35 1 oz 150
Spaghetti, cooked, enriched, without added salt 140 1 cup 1
Spaghetti, whole-wheat, cooked 140 1 cup 4
Taco shells, baked 13.3 1 medium 49
Tortillas, ready-to-bake or -fry, corn 26 1 tortilla 42
Tortillas, ready-to-bake or -fry, flour 32 1 tortilla 153
Waffles, plain, frozen, ready-to-heat, toasted (includes buttermilk) 33 1 waffle 260
Waffles, plain, prepared from recipe 75 1 waffle 383
Wheat flour, white, all-purpose, self-rising, enriched 125 1 cup 1,588
Wild rice, cooked 164 1 cup 5
Legumes, nuts, and seeds
Beans, baked, canned, plain or vegetarian 254 1 cup 1,008
Beans, baked, canned, with pork and tomato sauce 253 1 cup 1,113
Beans, kidney, red, mature seeds, canned 256 1 cup 873
Beans, navy, mature seeds, cooked, boiled, without salt 182 1 cup 2
Chickpeas (garbanzo beans, Bengal gram), mature seeds, canned 240 1 cup 718
Chickpeas (garbanzo beans, Bengal gram), mature seeds, cooked, boiled, without salt 164 1 cup 11
Hummus, commercial 14 1 tbsp 53
Lentils, mature seeds, cooked, boiled, without salt 198 1 cup 4
Lima beans, immature seeds, frozen, Fordhook, cooked, boiled, drained, without salt 170 1 cup 90
Lima beans, large, mature seeds, canned 241 1 cup 810
Nuts, almonds 28.35 1 oz (24 nuts) 0
Nuts, cashew nuts, dry roasted, with salt added 28.35 1 oz 181
Nuts, coconut meat, dried (desiccated), sweetened, shredded 93 1 cup 244
Nuts, mixed nuts, dry roasted, with peanuts, with salt added 28.35 1 oz 190
Nuts, pecans 28.35 1 oz (20 halves) 0
Nuts, walnuts, English 28.35 1 oz (14 halves) 1
Peanut butter, chunk style, with salt 16 1 tbsp 78
Peanut butter, smooth style, with salt 16 1 tbsp 75
Peanuts, all types, dry-roasted, with salt 28.35 1 oz (approx 28) 230
Peanuts, all types, dry-roasted, without salt 28.35 1 oz (approx 28) 2
Refried beans, canned (includes USDA commodity) 252 1 cup 753
Seeds, pumpkin and squash seed kernels, roasted, with salt added 28.35 1 oz (142 seeds) 163
Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) 15 1 tbsp 17
Seeds, sunflower seed kernels, dry roasted, with salt added 32 1/4 cup 250
Soy milk, fluid 245 1 cup 29
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 81 1/4 block 6
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) 120 1 piece 10
Meat, poultry and related products
Beef stew, canned entree 232 1 cup 947
Beef, cured, dried beef 28.35 1 oz 984
Beef, ground, extra lean, cooked, broiled, medium 85 3 oz 60
Beef, top sirloin, separable lean only, trimmed to 1/4” fat, all grades, cooked, broiled 85 3 oz 56
Bologna, beef and pork 56.7 2 slices 578
Chicken pot pie, frozen entree 217 1 small pie 857
Chicken, broilers or fryers, breast, meat only, cooked, roasted 86 1/2 breast 64
Chicken, broilers or fryers, drumstick, meat only, cooked, roasted 44 1 drumstick 42
Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter 49 1 wing 157
Frankfurter, beef 45 1 frank 462
Frankfurter, chicken 45 1 frank 617
Ham, sliced, extra lean, (approximately 5% fat) 56.7 2 slices 810
HEALTHY CHOICE Beef Macaroni, frozen entree 240 1 package 444
Lamb, domestic, loin, separable lean only, trimmed to 1/4” fat, choice, cooked, broiled 85 3 oz 71
Pasta with meatballs in tomato sauce, canned entree 252 1 cup 1,053
Pork sausage, fresh, cooked 26 2 links 336
Pork sausage, fresh, cooked 27 1 patty 349
Pork, cured, bacon, cooked, broiled, pan-fried or roasted 19 3 medium slices 303
Pork, cured, Canadian-style bacon, grilled 46.5 2 slices 719
Pork, cured, ham, whole, separable lean only, roasted 85 3 oz 1,128
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted 85 3 oz 54
Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled 85 3 oz 51
Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted 85 3 oz 40
Salami, cooked, beef and pork 56.7 2 slices 604
Sandwiches, cheeseburger, large, single meat patty, with bacon and condiments 195 1 sandwich 1,043
Sandwiches, cheeseburger, regular, single meat patty, plain 102 1 sandwich 500
Sandwiches, hamburger, large, single meat patty, with condiments and vegetables 218 1 sandwich 824
Snacks, beef jerky, chopped and formed 19.8 1 large piece 438
Turkey, all classes, dark meat, cooked, roasted 84 3 oz 66
Turkey, all classes, light meat, cooked, roasted 84 3 oz 54
Turkey, all classes, meat only, cooked, roasted 140 1 cup 98
Veal, rib, separable lean and fat, cooked, roasted 85 3 oz 78
Vienna sausage, canned, beef and pork 16 1 sausage 152
WORTHINGTON FOODS, MORNINGSTAR FARMS “Burger” Crumbles 110 1 cup 476
WORTHINGTON FOODS, MORNINGSTAR FARMSBETTER’N BURGERS, frozen 85 1 patty 383
Mixed dishes and fast foods
Breakfast items, biscuit with egg and sausage 180 1 biscuit 1,141
Chili con carne with beans, canned entree 222 1 cup 1,032
Entrees, pizza with cheese 63 1 slice 336
Entrees, pizza with cheese, meat, and vegetables 79 1 slice 382
Fast foods, burrito, with beans and meat 115.5 1 burrito 668
Fast foods, cheeseburger, large, single patty, with condiments and vegetables 219 1 sandwich 1,108
Fast foods, cheeseburger, regular, double patty and bun, plain 160 1 sandwich 891
Fast foods, cheeseburger, regular, double patty, plain 155 1 sandwich 636
Fast foods, chicken fillet sandwich, plain 182 1 sandwich 957
Fast foods, chicken, breaded and fried, boneless pieces, plain 106 6 pieces 513
Fast foods, chili con carne 253 1 cup 1,007
Fast foods, coleslaw 99 3/4 cup 267
Fast foods, croissant, with egg, cheese, and bacon 129 1 croissant 889
Fast foods, English muffin, with egg, cheese, and Canadian bacon 137 1 muffin 729
Fast foods, fish sandwich, with tartar sauce and cheese 183 1 sandwich 939
Fast foods, hot dog,
plain
98 1 sandwich 670
Fast foods, ice milk, vanilla, soft-serve, with cone 103 1 cone 92
Fast foods, nachos, with cheese 113 6-8 nachos 816
Fast foods, pancakes with butter and syrup 232 2 pancakes 1,104
Fast foods, potato, French fried in vegetable oil 85 1 small 168
Fast foods, potato, French fried in vegetable oil 169 1 large 335
Fast foods, roast beef sandwich, plain 139 1 sandwich 792
Fast foods, salad, vegetable, tossed, without dressing, with chicken 218 1-1/2 cups 209
Fast foods, submarine sandwich, with cold cuts 228 1 sandwich, 6” roll 1,651
Fast foods, submarine sandwich, with roast beef 216 1 sandwich, 6” roll 845
Fast foods, taco salad 198 1-1/2 cups 762
Fast foods, taco, beef 263 1 large 1,233
HEALTHY CHOICE Beef Macaroni, frozen entree 240 1 package 444
KELLOGG’S Eggo Low-fat Homestyle Waffles 35 1 waffle 155
Sandwiches and burgers, cheeseburger, large, single meat patty, with bacon and condiments 195 1sandwich 1,043
Sandwiches and burgers, cheeseburger, regular, single meat patty, plain 102 1 sandwich 500
Sandwiches and burgers, hamburger, large, single meat patty, with condiments and vegetables 218 1sandwich 824
Soups, sauces, and gravies
Gravy, beef, canned 58.25 1/4 cup 326
Gravy, turkey, canned 59.6 1/4 cup 344
Sauce, barbecue sauce 15.75 1 tbsp 128
Sauce, cheese, ready-to-serve 63 1/4 cup 522
Sauce, NESTLE, QUE BUENO Mild Nacho Cheese Sauce, ready-to-serve 63 1/4 cup 492
Sauce, pasta, spaghetti/marinara, ready-to-serve 250 1 cup 1,030
Sauce, ready-to-serve, salsa 16 1 tbsp 69
Sauce, teriyaki, ready-to-serve 18 1 tbsp 690
Soup, bean with pork, canned, prepared with equal volume water, commercial 253 1 cup 951
Soup, beef broth, bouillon, consommé, prepared with equal volume water, commercial 241 1 cup 636
Soup, chicken noodle, canned, chunky, ready-to-serve 240 1 cup 850
Soup, chicken noodle, canned, prepared with equal volume water, commercial 241 1 cup 1,106
Soup, clam chowder, New England, canned, prepared withequal volume milk, commercial 248 1 cup 992
Soup, cream of mushroom, canned, prepared with equal volume milk, commercial 248 1 cup 918
Soup, onion mix, dehydrated, dry form 39 1 packet 3,493
Soup, PROGRESSO HEALTHY CLASSICS VEGETABLE, canned, ready-to-serve 238 1 cup 466
Soup, tomato, canned, prepared with equal volume water, commercial 244 1 cup 695
Soup, vegetarian vegetable, canned, prepared with equal volume water, commercial 241 1 cup 822
Syrups, table blends, pancake 20 1 tbsp 17
Syrups, table blends, pancake, reduced-calorie 15 1 tbsp 30
Tomato products, canned, paste, without salt added 262 1 cup 231
Tomato products, canned, sauce 245 1 cup 1,482
Sugars and sweets
Cake, angel food, commercially prepared 28 1 piece 210
Cake, angel food, dry mix, prepared 50 1 piece 255
Cake, chocolate, prepared from recipe without frosting 95 1 piece 299
Cake, gingerbread, prepared from recipe 74 1 piece 242
Cake, pound, commercially prepared, fat-free 28 1 slice 95
Cake, white, prepared from recipe with coconut frosting 112 1 piece 318
Cake, white, prepared from recipe without frosting 74 1 piece 242
Candies, gumdrops, starch jelly pieces 74 10 worms 33
Candies, hard 6 1 piece 2
Candies, M&M MARS, SNICKERS Bar 57 1 bar (2 oz) 152
Candies, semisweet
chocolate
168 1
cup
18
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched 10 1 cookie 32
Cookies, chocolate chip, commercially prepared, regular, lower fat 10 1 cookie 38
Cookies, fig bars 16 1 cookie 56
Cookies, molasses 15 1 cookie, medium 69
Cookies, peanut butter, prepared from recipe 20 1cookie 104
Cookies, vanilla sandwich with creme filling 15 1 cookie 52
Cookies, vanilla sandwich with creme filling 10 1 cookie 35
Cookies, vanilla wafers, lower fat 4 1 cookie 12
Danish pastry, cheese 71 1 Danish 320
Dessert topping, semi solid, frozen 4 1 tbsp 1
Desserts, puddings, tapioca, ready-to-eat 113 4 oz 180
Desserts, puddings, vanilla, ready-to-eat 113 4 oz 153
Doughnuts, cake-type, plain (includes unsugared, old- fashioned) 47 1 medium 257
Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) 60 1 medium 205
Frozen desserts, fruit and juice bars 77 1 bar (2.5 fl oz) 3
Frozen desserts, ice cream, vanilla 66 1/2 cup 53
Frozen desserts, sherbet, orange 74 1/2 cup 34
Frozen desserts, yogurt, vanilla, soft-serve 72 1/2 cup 63
Jams and preserves 20 1 tbsp 6
Molasses, blackstrap 20 1 tbsp 11
Pie crust, standard-type, prepared from recipe, baked 180 1 pie shell 976
Pie, apple, prepared from recipe 155 1 piece 327
Pie, blueberry, prepared from recipe 147 1 piece 272
Pie, cherry, prepared from recipe 180 1 piece 344
Pie, fried pies, fruit 128 1 pie 479
Pie, lemon meringue, prepared from recipe 127 1 piece 307
Pie, pumpkin, prepared from recipe 155 1 piece 349
Snacks, granola bars, hard, plain 28.35 1 bar 83
Snacks, KELLOGG’S NUTRI-GRAIN Cereal Bars, fruit 37 1 bar 110
Syrups, table blends, pancake 20 1 tbsp 17
Syrups, table blends, pancake, reduced-calorie 15 1 tbsp 30
Sugars, granulated 4.2 1 tsp 0
Sweet rolls, cinnamon, commercially prepared with raisins 60 1 roll 230
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) 52 1 pastry 218
Vegetables and vegetable products
Asparagus, cooked, boiled, drained 60 4 spears 7
Asparagus, frozen, cooked, boiled, drained, without salt 180 1 cup 7
Beans, snap, green, canned, regular pack, drained solids 135 1 cup 354
Beans, snap, green, cooked, boiled, drained, without salt 125 1 cup 4
Beet greens, cooked, boiled, drained, without salt 144 1 cup 347
Beets, canned, drained solids 170 1 cup 330
Beets, cooked, boiled, drained 170 1 cup 131
Broccoli, cooked, boiled, drained, without salt 156 1 cup 41
Broccoli, raw 88 1 cup 24
Brussels sprouts, cooked, boiled, drained, without salt 156 1 cup 33
Brussels sprouts, frozen, cooked, boiled, drained, without salt 155 1 cup 36
Cabbage, raw 70 1 cup 13
Carrots, cooked, boiled, drained, without salt 156 1 cup 103
Carrots, raw 110 1 cup 39
Cauliflower, frozen, cooked, boiled, drained, without salt 180 1 cup 32
Cauliflower, raw 100 1 cup 30
Celery, raw 120 1 cup 104
Coleslaw, home-prepared 120 1 cup 28
Corn, sweet, yellow, canned, cream style, regular pack 256 1 cup 730
Corn, sweet, yellow, canned, vacuum pack, regular pack 210 1 cup 571
Corn, sweet, yellow, cooked, boiled, drained, without salt 77 1 ear 13
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt 164 1 cup 8
Cucumber, peeled, raw 119 1 cup 2
Cucumber, with peel, raw 104 1 cup 2
Dandelion greens, cooked, boiled, drained, without salt 105 1 cup 46
Eggplant, cooked, boiled, drained, without salt 99 1 cup 3
Lettuce, cos or romaine, raw 56 1 cup 4
Lettuce, iceberg (includes crisphead types), raw 55 1 cup 5
Lettuce, loose-leaf, raw 56 1 cup 5
Lima beans, immature seeds, frozen, Fordhook, cooked, boiled, drained, without salt 170 1 cup 90
Lima beans, large, mature seeds, canned 241 1 cup 810
Mushrooms, canned, drained solids 156 1 cup 663
Mushrooms, raw 70 1 cup 3
Onion rings, breaded, parfried, frozen, prepared, heated in oven 60 10 rings 225
Onions, raw 160 1 cup 5
Onions, spring or scallions (includes tops and bulb), raw 15 1 whole 2
Peas, edible-pod, cooked, boiled, drained, without salt 160 1 cup 6
Peas, green, canned, regular pack, drained solids 170 1 cup 428
Peas, green, frozen, cooked, boiled, drained, without salt 160 1 cup 139
Peppers, sweet, green, raw 149 1 cup 3
Peppers, sweet, red, cooked, boiled, drained, without salt 136 1 cup 3
Potato pancakes, home-prepared 76 1 pancake 386
Potato puffs, frozen, prepared 79 10 puffs 589
Potato salad, home-prepared 250 1 cup 1,323
Potatoes, au gratin, home-prepared from recipe using butter 245 1 cup 1,061
Potatoes, baked, flesh, without salt 156 1 potato 8
Potatoes, boiled, cooked without skin, flesh, without salt 156 1 cup 8
Potatoes, French fried, frozen, home-prepared, heated in oven, without salt 50 10 strips 15
Potatoes, hashed brown, home-prepared 156 1 cup 37
Potatoes, mashed, home-prepared, whole milk added 210 1 cup 636
Potatoes, scalloped, home-prepared with butter 245 1 cup 821
Radishes, raw 4.5 1 radish 1
Rutabagas, cooked, boiled, drained, without salt 170 1 cup 34
Spinach, canned, drained solids 214 1 cup 58
Spinach, raw 30 1 cup 24
Squash, summer, all varieties, cooked, boiled, drained, without salt 180 1 cup 2
Squash, summer, all varieties, raw 113 1 cup 2
Squash, winter, all varieties, cooked, baked, without salt 205 1 cup 2
Sweet potato, canned, syrup pack, drained solids 196 1 cup 76
Sweet potato, cooked, candied, home-prepared 105 1 piece 74
Tomato products, canned, paste, without salt added 262 1 cup 231
Tomato products, canned, sauce 245 1 cup 1,482
Tomatoes, red, ripe, canned, stewed 255 1 cup 564
Tomatoes, red, ripe, raw, year round average 180 1 cup 16
Tomatoes, sun-dried 2 1 piece 42
Turnip greens, cooked, boiled, drained, without salt 144 1 cup 42
Turnip greens, frozen, cooked, boiled, drained, without salt 164 1 cup 25
Turnips, cooked, boiled, drained, without salt 156 1 cup 78
Vegetables, mixed, canned, drained solids 163 1 cup 243
Vegetables, mixed, frozen, cooked, boiled, drained, without salt 182 1 cup 64
Sauerkraut, canned, solids and liquids 236 1 cup 1,560
Tomato juice, canned, with salt added 243 1 cup 877
Vegetable juice cocktail, canned 242 1 cup 653
Miscellaneous items
Catsup 15 1 tbsp 178
Leavening agents, baking powder, double-acting, sodium aluminum sulfate 4.6 1 tsp 488
Leavening agents, baking powder, double-acting, straight phosphate 4.6 1 tsp 363
Leavening agents, baking powder, low-sodium 5 1 tsp 5
Leavening agents, baking soda 4.6 1 tsp 1,259
Leavening agents, yeast, baker’s, active dry 7 1 pkg 4
Miso 68.75 1 cup 2,507
Mustard, prepared, yellow 5 1 tsp or 1 packet 56
Pickle relish, sweet 15 1 tbsp 122
Pickles, cucumber, dill 65 1 pickle 833
Pimento, canned 12 1 tbsp 2
Salt, table 6 1 tsp 2,325
Soy sauce made from soy and wheat (shoyu) 16 1 tbsp 914
Vinegar, cider 15 1 tbsp 0
Water, municipal 237 8 fl oz 7

Information in this publication is provided purely for educational purposes. No responsibility is assumed for any problems associated with the use of products or services mentioned. No endorsement of products or companies is intended, nor is criticism of unnamed products or companies implied.

© 2008, 2011
Published and distributed in furtherance of Cooperative Extension work, Acts of Congress of May 8 and June 30, 1914, by the University of Maine and the U.S. Department of Agriculture cooperating. Cooperative Extension and other agencies of the USDA provide equal opportunities in programs and employment.

Call 800-287-0274 or TDD 800-287-8957 (in Maine), or 207-581-3188, for information on publications and program offerings from University of Maine Cooperative Extension, or visit extension.umaine.edu.

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Contact Information

Cooperative Extension Publications
University of Maine, 5741 Libby Hall, Room 114
Orono, ME 04469-5741
Phone: 207.581.3792 | Fax: 207.581.1387
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Orono, Maine 04469
207.581.1110
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