Take your calories in good, reliable, tasty, and health-building foods first. Expand cautiously. | DAIRY PRODUCTS | | Average Serving | Calories | | Whole Milk | 1 glass (8 oz.) | 170 | | Skimmed Milk | 1 glass | 85 | | Buttermilk | 1 glass | 85 | | Cheese (American) | 1 ounce | 110 | | Cottage Cheese, creamed | ½ cup | 120 | | Cream Cheese | 2 tablespoons | 110 | | Cream (coffee) | 2 tablespoons | 60 | | Cream (heavy) | 2 tablespoons | 100 | | Cream (whipped) | 2 tablespoons | 50 | | Half-and-half | ¼ cup | 80 | | Butter | 1 tablespoon | 100 | | Ice Cream | ? quart | 205 | | VEGETABLES (raw) | | Lettuce | ¼ head | 10 | | Cabbage | 1 cup | 25 | | Celery | 2 stalks | 5 | | Carrots | 1 medium | 20 | | GREEN VEGETABLES (cooked) | | Cabbage | ½ cup | 20 | | Greens | ½ cup | 25 | | Asparagus | ½ cup | 20 | | Green Beans | ½ cup | 15 | | Broccoli | ½ cup | 20 | | | ROOT VEGETABLES (cooked) | | Carrots | ½ cup | 20 | | Beets | ½ cup | 35 | | Potato (plain) | 1 medium | 100 | | Potatoes (scalloped) | ½ cup | 120 | | Potatoes (mashed) | ½ cup | 120 | | Sweet Potato | 1 medium | 180 | | OTHER VEGETABLES (cooked) | | Tomato (fresh) | 1 medium | 25 | | Tomato Juice | ½ cup | 25 | | Peas | ½ cup | 65 | | Corn | ½ cup | 70 | | Onions | ½ cup | 40 | | Hubbard Squash | ½ cup | 50 | | SALADS | | Cabbage (vinegar dressing) | ½ cup | 50 | | Cabbage (cream dressing) | ½ cup | 85 | | Banana-Nut (mayonnaise) | ½ cup | 260 | | Mixed Green (Fr. dressing) | ½ cup | 70 | | Combination (lemon juice) | 1 medium | 40 | | Perfection (no dressing) | ½ cup | 85 | | Potato (mayonnaise) | ½ cup | 185 | | Waldorf (mayonnaise) | 3 hp. tbsp. | 140 | | Dressing, French | 1 tablespoon | 60 | | Dressing, fruit | 1 tablespoon | 50 | | Dressing, mayonnaise | 1 tablespoon | 90 | | Dressing, boiled | 1 tablespoon | 30 | | | FRUITS (fresh) | | Apple | 1 medium | 75 | | Apple (baked, sweetened) | 1 large | 200 | | Apricots | 5 medium | 80 | | Banana | 1 medium | 90 | | Avocado | ? pear | 165 | | Grapefruit | ½ medium | 75 | | Lemon Juice | 1 tablespoon | 5 | | Orange | 1 medium | 70 | | Orange Juice | 1 cup | 110 | | Peach | 1 medium | 50 | | Pear | 1 medium | 65 | | Pineapple | ¾ slice | 45 | | Raspberries | ½ cup | 35 | | Prunes (dried) | 4 large | 100 | | Cantaloupe | ½ of 5 melon | 50 | | FRUIT (canned) | | Apricots | 3 large halves | 100 | | Cherries (Royal Ann) | ½ cup | 100 | | Fruit Cup | ½ cup | 90 | | Peaches | 2 large halves | 100 | | Pineapple | 3½ × ½ | 50 | | CREAMED DISHES | | Creamed Eggs | 1, ¼ cup sauce | 175 | | Creamed Carrots | ½ cup | 70 | | Macaroni and Cheese | ¾ cup | 350 | | Cheese Souffle | ¾ cup | 150 | | | MEAT, FISH, POULTRY, EGGS | | Steak (broiled, gravy) | 2 × 3 × ½ | 100 | | Lamb Chop | 1 medium | 130 | | Pork Chop (broiled, lean) | 1 medium | 200 | | Roast Beef | 3¾ × 3½ × ¼ | 150 | | Meat Loaf (beef) | 4 × 2½ × ½ | 150 | | Hamburger | 1 medium | 200 | | Beef Hash | ¾ cup | 200 | | Ham (boiled, lean) | 5 × 5 × ? | 115 | | Liver | 4 × 3 × ½ | 100 | | Bacon | 2-3 Slices | 100 | | Lamb Stew | 1 cup | 390 | | Fish (steamed, broiled) | 1 medium serv. | 100 | | Salmon | ? cup | 100 | | Chicken | ¼ cup | 100 | | Egg (soft-cooked, poached) | 1 | 75 | | Egg (pan scrambled) | 1 | 120 | | BREAD STUFFS AND CEREALS | | Griddle Cakes | 2 med. cakes | 120 | | Waffle | 1 medium | 215 | | Biscuits | 2 small | 130 | | Bread | l-ounce slice | 75 | | Cooked Cereal | ½ cup | 70 | | Muffin | 2¾ diam. | 135 | | Zwieback | 3¼ × 1¼ × ½ | 35 | | Corn Bread | 2 × 2 × 2 | 140 | | French Toast | 4 × 3¾ × ½ | 150 | | Rye Wafer | 1 small | 20 | | Cracker (saltine) | 2 square | 15 | | | LENTILS AND NUTS | | Limas (dried, cooked) | ½ cup | 140 | | Limas (fresh, cooked) | ½ cup | 75 | | Navy Beans (stewed) | ½ cup | 100 | | Baked Pork and Beans | ½ cup | 160 | | Peanut Butter | 1 tablespoon | 90 | | Peanuts | 10 | 50 | | Pecans | 6 | 50 | | Cashews | 6-8 | 90 | | DESSERTS AND PASTRY | | Baked Custard | ½ cup | 140 | | Rice Pudding | ½ cup | 165 | | Bread Pudding | ½ cup | 200 | | Chocolate Pudding | ½ cup | 220 | | Cornstarch Pudding | ½ cup | 140 | | Filled Cream Puff | 1 medium | 175 | | Sponge Cake | 2¼ × 2¾ × 1½ | 100 | | Plain Cake | 2 × 2 × 1 | 100 | | Layer Cake (iced) | 2 sector | 400 | | Plain Cookies | 2 medium | 100 | | Doughnut | 1, medium | 135 | | Apple Pie | ?, 9 pie | 230 | | Cherry Pie | ?, 9 pie | 370 | | Coconut Custard Pie | ?, 9 pie | 355 | | Custard Pie | ?, 9 pie | 200 | | Mince Pie | ?, 9 pie | 340 | | Lemon Meringue Pie | ?, 9 pie | 340 | | Pumpkin Pie | ?, 9 pie | 275 | | Cheese Cake | 2½ sector | 275 | | | SOUPS | | Cream Soups | 1 cup | 200 | | Oyster Stew | 1 cup | 240 | | Bouillon | ¾ cup | 9 | | Split Pea | ¾ cup | 200 | | Clear Tomato | ¾ cup | 60 | | Vegetable (broth type) | ¾ cup | 55 | | SANDWICHES | | Chicken Salad | 1 | 245 | | Grilled Cheese (open) | 1, 1 sl. bread | 215 | | Egg Salad | 1 | 280 | | Ham | 1 | 280 | | Lettuce and Tomato | 1 | 200 | | Peanut Butter | 1 | 300 | | Swiss Cheese | 1 | 270 | | MISCELLANEOUS | | Fudge | l¼ × 1 × ¾ | 100 | | Chocolate Sundae | 1 medium | 215 | | Ice Cream Soda | Fountain size | 260 | | Chocolate Almond Bar | 1 small | 130 | | Cocoa | ¾ cup | 180 | | Choc. Malted Milk | Fountain size | 500 | | Chop Suey | 1 cup | 400 | | Brown Gravy | ¼ cup | 100 | | Soft Drinks | 1 bottle, 8 oz. | 110 | | Sugar | 1 tablespoon | 50 | | Jams, Jellies | 1 tablespoon | 55 | | Pretzels | 5 small sticks | 20 |
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