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| FRUIT | ||
| Acerola Cherries | 3 (about 1/2 oz.) | 1.1 g |
| Apple | 1 (about 5 oz), w/skin | 21.1 g |
| Apples, Dried | 10 rings (about 2 oz.) | 42.2 g |
| Apricots | 3 (about 4 oz.) | 11.8 g |
| Apricots, Dried | 10 halves | 21.6 g |
| Avocado | 1/2 (about 3 oz.) | 7.4 g |
| Banana | 1 (about 4 oz.), | 26.7 g |
| Blackberries | 1 c. | 18.4 g |
| Blueberries | 1 c. | 20.5 g |
| Cantaloupe | 1 c. cubes | 13.4 g |
| Cherries, sour | 1 c., w/out pits | 18.9 g |
| Cherries, sweet | 1 c., w/out pits | 24.0 g |
| Cranberries | 1/2 c. | 6.0 g |
| Currants, Black | 1 c. | 17.2 g |
| Currants, Red or White | 1 c. | 15.5 g |
| Currants, Zante, Dried | 1/2 c. | 53.3 g |
| Dates | 5 (about 1 1/2 oz.) | 30.5 g |
| Figs | 3 (about 5 oz.) | 28.8 g |
| Figs, dried | 3 (about 2 oz.) | 36.7 g |
| Grapefruit, Pink or White | 1/2 (about 4 oz.) | 9.5 g |
| Grapefruit, White | 1/2 (about 4 oz.) | 9.9 g |
| Grapes, American | 1 c. | 15.8 g |
| Grapes, European | 1 c. | 28.4 |
| Guava | 1 (about 3 oz.) | 10.7 g |
| Honeydew | 1 c. cubes | 15.6 g |
| Kiwifruit | 1 (about 2 1/2 oz.) | 11.3 g |
| Kumquats | 5 (about 3 1/2 oz.) | 16.4 g |
| Lemon | 1/2 (about 1 oz.), w/out skin | 2.7 g |
| Lime | 1/2 (about 1 oz.), w/out skin | 3.5 g |
| Mango | 1/2 (about 3 1/2 oz.) | 17.6 g |
| Nectarine | 1 (5 oz.) | 16.0 g |
| Orange | 1 (about 4 1/2 oz.) | 15.4 g |
| Papaya | 1/2 (about 5 1/2 oz.) | 14.9 g |
| Passion Fruit | 5 (3 1/2 oz.) | 23.4 g |
| Peach | 1 | 9.7 g |
| Peaches, dried | 5 halves(about 2 oz) | 39.9 g |
| Pear | 1 (6 oz) | 25.1 g |
| Pears, dried | 5 halves (3 oz.) | 61.0 g |
| Persimmon | 1 (6 oz.) | 31.2 g |
| Pineapple | 1 c. cubes | 19.2 g |
| Plantains | 1/2 c. slices, cooked | 24.0 g |
| Plums | 2 (about 4 3/4 oz.) | 17.2 g |
| Pomegranate | 1/2 (about 3 oz.) | 13.2 g |
| Prunes | 5 (about 1 1/2 oz.) | 26.3 g |
| Raisins, golden, Seedless | 1/2 c. | 57.7 g |
| Raisins, seedless | 1/2 c. | 57.4 g |
| Raspberries | 1 c. | 14.2 g |
| Strawberries | 1 c. | 10.5 g |
| Tangerine | 1 (3 oz.) | 9.4 g |
| Watermelon | 1 c. cubes | 11.5 g |
| VEGETABLES | ||
| Alfalfa sprouts | 1/2 c. raw | 0.6 g |
| Artichoke hearts | 1/2 c., boiled | 9.4 g |
| Asparagus | 1/2 c., boiled | 4.0 g |
| Bamboo shoots, canned | 1 c. slices, drained | 4.2 g |
| Broccoli | 1/2 c., chopped, boiled | 4.0 g |
| Brussels sprouts | 1/2 c., boiled | 6.8 g |
| Cabbage, celery | 1/2 c., shredded, boiled | 1.4 g |
| Cabbage, Chinese | 1/2 c., shredded, boiled | 1.5 g |
| Cabbage, common | 1/2 c., shredded, boiled | 3.6 g |
| Cabbage, red | 1/2 c., shredded, boiled | 3.5 g |
| Cabbage, Savoy | 1/2 c., shredded, boiled | 4.0 g |
| Carrot | 1 (about 2 1/2 oz.), raw | 7.3 g |
| Cauliflower | 3 florets (2 oz.), raw | 2.8 g |
| Celery | 1/2 c., diced, raw | 2.2 g |
| Chives | 1 T., chopped, raw | 0.1 g |
| Corn, sweet yellow | Kernels from 1 ear, boiled | 19.3 g |
| Cucumber | 1/2 (about 5 oz.), raw | 4.4 g |
| Eggplant | 1/2 c., cubed, boiled | 3.2 g |
| Endive | 1/2 c., chopped, raw | 0.8 g |
| Garlic | 1 clove, raw | 1.0 g |
| Ginger root | 1 T., raw | 0.9 g |
| Jerusalem artichokes | 1/2 c. slices, raw | 13.1 g |
| Kale | 1/2 c., chopped, boiled | 3.7 g |
| Kohlrabi | 1/2 c. slices, boiled | 5.5 g |
| Leeks | 1/2 c., chopped, boiled | 4.0 g |
| Lettuce, butterhead | 1 c., shredded, raw | 1.0 g |
| Lettuce, iceberg | 1 c., shredded, raw | 2.8 g |
| Lettuce, loose-leaf | 1 c., shredded, raw | 2.0 g |
| Lettuce, romaine | 1 c., shredded, raw | 1.3 g |
| Mushrooms | 1/2 c. pieces, boiled | 4.0 g |
| Onions | 1/2 c. chopped, boiled | 6.9 g |
| Parsley | 1/2 c., chopped, raw | 2.1 g |
| Peppers, chili | 1 T., raw | 0.9 g |
| Peppers, green bell | 1/2 c., chopped, raw | 3.2 g |
| Peppers, red bell | 1/2 c., chopped, raw | 3.2 g |
| Potato | 1 (about 7 oz.), baked | 51.0 g |
| Pumpkin, canned | 1/2 c. | 9.9 g |
| Radishes | 1/2 c. slices, raw | 2.0 g |
| Rhubarb | 1 c., diced, raw | 5.5 g |
| Scallions | 1/2 c., chopped, raw | 3.7 g |
| Shallots | 1 T., chopped, raw | 1.7 g |
| Spinach | 1/2 c., boiled | 3.4 g |
| Squash, acorn | 1/2 c. cubes, baked | 14.9 g |
| Squash, butternut | 1/2 c. cubes, baked | 10.7 g |
| Squash, crookneck, or straightneck | 1/2 c. slices, boiled | 3.9 g |
| Squash, hubbard | 1/2 c. cubes, baked | 11.0 g |
| Squash, spaghetti | 1 c., boiled/baked | 10.0 g |
| Squash, zucchini | 1/2 c. slices, boiled | 3.5 g |
| Sweet potato | 1 (about 4 oz.) baked | 27.7 g |
| Tomato | 1 (about 4 oz.), raw | 5.7 g |
| Turnips | 1/2 c. cues, boiled | 3.8 g |
| Watercress | 1/2 c., chopped, raw | 0.2 g |
| Yams | 1/2 c. cubes, boiled/baked | 18.7 g |
| SOUPS | ||
| Beef broth or bouillon, cube | 1, in 6 fl. oz. water | 0.6 g |
| Beef broth or bouillon, powder | 1 packet, | 1.4 g |
| Beef broth or bouillon, ready-to-serve | 1 c. | 0.1 g |
| Beef mushroom, condensed | 1 c., made w/water | 6.3 g |
| Beef noodle, condensed | 1 c., made w/water | 9.0 g |
| Beef noodle, dehydrated | 1 c., made w/water | 6.0 g |
| Black bean, condensed | 1 c., made w/water | 19.8 g |
| Cheese, condensed | 1 c., made w/water | 10.5 g |
| Chicken broth or bouillon, condensed | 1 c., made w/water | 1.0 g |
| Chicken broth or bouillon, cube | 1, in 6 fl. oz. water | 1.1 g |
| Chicken broth or bouillon, powder | 1 packet, | 1.1 g |
| Chicken gumbo, condensed | 1 c., made w/water | 8.4 g |
| Chicken mushroom, condensed | 1 c., made w/water | 9.3 g |
| Chicken noodle, condensed | 1 c., made w/water | 9.4 g |
| Chicken noodle, dehydrated | 1 c., made w/water | 7.0 g |
| Chicken noodle, ready-to-serve | 1 c. | 17.0 g |
| Chicken rice, condensed | 1 c., made w/water | 7.2 g |
| Chicken rice, dehydrated | 1 c., made w/water | 9.3 g |
| Chicken rice, ready-to-serve | 1 c. | 13.0 g |
| Chicken vegetable, condensed | 1 c., made w/water | 8.6 g |
| Chicken vegetable, dehydrated | 1 c., made w/water | 7.8 g |
| Chicken vegetable, ready-to-serve | 1 c. | 18.9 g |
| Clam chowder, Manhattan, condensed | 1 c., made w/water | 12.2 g |
| Clam chowder, New England, condensed | 1 c., | 12.4 g |
| Crab, ready-to-serve | 1 c. | 10.3 g |
| Cream of asparagus, condensed | 1 c., made w/water | 10.7 g |
| Cream of asparagus, dehydrated | 1 c., made w/water | 9.0 g |
| Cream of celery, condensed | 1 c., made w/water | 8.8 g |
| Cream of celery, dehydrated | 1 c., made w/water | 9.8 g |
| Cream of chicken, condensed | 1 c., made w/water | 9.3 g |
| Cream of chicken, dehydrated | 1 c., made w/water | 13.3 g |
| Cream of mushroom, condensed | 1 c., made w/water | 9.3 g |
| Cream of potato, condensed | 1 c., made w/water | 11.5 g |
| Gazpacho, ready-to-serve | 1 c. | 0.8 g |
| Green pea, condensed | 1 c., made w/water | 26.5 g |
| Lentil, with ham, ready-to-serve | 1 c. | 20.2 g |
| Minestrone, condensed | 1 c., made w/water | 11.2 g |
| Minestrone, dehydrated | 1 c., made w/water | 11.9 g |
| Minestrone, ready-to-serve | 1 c. | 20.7 g |
| Mushroom, dehydrated | 1 c., made w/water | 11.1 g |
| Mushroom barley, condensed | 1 c., made w/water | 11.7 g |
| Onion, condensed | 1 c., made w/water | 8.2 g |
| Onion, dehydrated | 1 c., made w/water | 5.1 g |
| Scotch broth, condensed | 1 c., made w/water | 9.5 g |
| Split pea with ham, condensed | 1 c., made w/water | 28.0 g |
| Split pea, dehydrated | 1 c., made w/water | 22.7 g |
| Split pea with ham, ready-to-serve | 1 c. | 26.8 g |
| Tomato, condensed | 1 c., made w/water | 16.6 g |
| Tomato, dehydrated | 1 c., made w/water | 19.4 g |
| Tomato rice, condensed | 1 c., made w/water | 21.9 g |
| Turkey noodle, condensed | 1 c., made w/water | 8.6 g |
| Turkey vegetable, condensed | 1 c., made w/water | 8.6 g |
| Vegetable beef, condensed | 1 c., made w/water | 10.2 g |
| Vegetable beef, dehydrated | 1 c., made w/water | 8.0 g |
| Vegetarian vegetable, condensed | 1 c., made w/water | 12.0 g |
| STEWS | ||
| Beef, ready-to-serve | 1 c. | 17.4 g |
| Beef, homemade | 1 c. | 15.2 g |
| Oyster, condensed | 1 c., made w/water | 4.1 g |
| Oyster, homemade | 1 c. | 10.8 g |
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