A B C D E F G H I J K L M N O P Q R S T V W Y Z Bottom
A
| Name | Amount | Points |
| Abalone, cooked | 3 oz. | 2 |
| Adobo sauce, light, store-bought | 1/2 cup | 5 |
| Adobo sauce, store-bought | 1 Tbsp (1/2 oz.) | 2 |
| Alfredo sauce, light, store-bought | 1/2 cup (4 oz.) | 5 |
| Alfredo sauce, store-bought | 1/2 cup (4 oz.) | 10 |
| Almond butter | 1 tsp. | 1 |
| Almonds | 22 nuts (1 oz. shelled) | 4 |
| Ambrosia | 1/2 cup | 2 |
| Anchovies | 6(3/4) or 1 tsp. paste | 1 |
| Angel Food Cake | 1/16 of 10" tube or 2 oz. | 2 |
| Animal crackers | 13(1 oz.) | 3 |
| Antelope, cooked | 1 oz. | 1 |
| Apple Brown Betty | 1 cup | 5 |
| Apple Cider | 1/2 cup (4 fl. oz.) | 1 |
| Apple crisp | 3/4 cup | 8 |
| Apple Juice | 1/2 cup (4 fl. oz.) | 1 |
| Apple, baked | 1 large | 7 |
| Apple, candied | 1 large | 10 |
| Apple, caramel | 1 large | 9 |
| Apple, dried | 1/4 cup(3/4 oz.) | 1 |
| Apple, fresh | 1 large (8 oz.) | 2 |
| Apple, fresh | 1 small (4 oz.) | 1 |
| Apples, crab | 2 oz. or 1/2 cup | 1 |
| Apples, mountain | 3 (2"x 1 7/8") | 1 |
| Applesauce, unsweetened | 1 cup (8 oz.) | 1 |
| Apricots, dried | 6 halves (3/4 oz.) | 1 |
| Apricots, fresh | 3 (4 oz.) | 1 |
| Apricots, unsweetened, canned | 1 cup (9oz.) | 2 |
| Armadillo, cooked | 1 oz. | 1 |
| Arrowroot | 1 tsp. | 0 |
| Arroz con pollo | 3 oz. chicken with 1 1/2 cups rice | 13 |
| Arrowroot | 1 tsp. | 0 |
| Artichokes, cooked | 1 medium | 0 |
| Artichoke, hearts, cooked | 1 cup (6 oz.) | 1 |
| Artichokes, marinated | 1/2 cup | 3 |
| Arugula | 1 cup | 0 |
| Asparagus, cooked | 1 cup (6 oz.) or 12 spears | 0 |
| Avgolemono soup | 1 cup | 3 |
| Avacado | 1/4 (2 oz.) | 2 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
B
| Name | Amount | Points |
| Baba au rhum | 1 | 8 |
| Baba ganosh | 1/4 cup | 3 |
| Baba ganosh, store-bought | 1/4 cup | 3 |
| Bacon, Canadian-style | 1 slice (1 oz.) | 1 |
| Bacon, cooked, crisp | 3 slices | 3 |
| Bacon, reduced-fat, cooked, crisp | 3 slices | 3 |
| Bacon, turkey, cooked, crisp | 3 slices | 2 |
| Bacon, lettuce, and tomato sandwich | 1 | 12 |
| Bacon bits, imitation | 1 tsp | 0 |
| Bacon fat | 1 tbsp. | 3 |
| Bagel, any type | 1 small or 1/2 large (2 oz.) | 3 |
| Bagel, with cream cheese and lox | 1 large | 12 |
| Bagel chips | 1 oz. | 3 |
| Bagel chips, fat-free | 1 oz. | 2 |
| Bagel pizzas, mini, any type, frozen | 4 (3 oz.) | 4 |
| Baked Alaska | 1 piece (2" wedge) | 5 |
| Baking powder or soda | 1 tsp. | 0 |
| Baklava | 1 piece (2" square) | 5 |
| Bakalava, store-bought | 1 piece (1 1/2 oz.) | 5 |
| Bamboo shoots | 1 cup | 0 |
| Banana | 1 medium (6 oz.) | 2 |
| Banana Bread | 1 slice (5" x 3/4") | 5 |
| Banana Bread, with nuts | 1 slice (5" x 3/4") | 5 |
| Banana chips | 1 oz. | 3 |
| Banana Pudding | 1 cup | 7 |
| Banana Split | 1 serving (3 scoops ice cream, 1 banana, 3 tbsp. syrup, and 1/2 cup whipped cream) | 19 |
| Bananas Foster | 1 serving (2 scoops ice cream, 1/2 banana and 1/3 cup sauce | 16 |
| Barbeque sauce | 1 tbsp. | 0 |
| Barbeque sauce | 1/4 cup | 1 |
| Barbeque beef sandwich, frozen, microwave | 1 (5 oz.) | 9 |
| Barley | 1 cup cooked or 1/4 cup uncooked | 3 |
| Bass, striped, coooked | 1 fillet (6 oz.) | 4 |
| Bean and bacon soup, canned | 1 cup | 3 |
| Bean and ham soup, canned | 1 cup | 3 |
| Bean and Lentil stew (Dal maharani) | 1 cup | 6 |
| Bean dip, fat-free | 1/2 cup (4 oz.) | 1 |
| Beans, baked | 1/2 cup | 5 |
| Beans, baked, canned | 1/2 cup (4 oz.) | 2 |
| Beans, baked, deli | 1/2 cup ( 4 oz.) | 3 |
| Beans, baked, fast food | 1 serving | 4 |
| Beans, baked, vegetarian, canned | 1/2 cup (4 oz.) | 2 |
| Beans, Black, cooked | 1/2 cup | 2 |
| Beans, Black, uncooked | 1 pound | 31 |
| Beans, Black, refried | 1/2 cup | 1 |
| Beans, Black, refried, canned, low-fat or fat-free | 1/2 cup | 1 |
| Beans, Black, and rice mix (prepared according to package directions) | 1 cup | 4 |
| Beans, Cannellini, cooked | 1/2 cup | 1 |
| Beans, Garbanzo, cooked | 1/2 cup | 2 |
| Beans, Garbanzo, uncooked | 1 pound | 35 |
| Beans, Green, cooked | 1 cup | 0 |
| Beans, Kidney, cooked | 1/2 cup | 1 |
| Beans, Kidney, uncooked | 1 pound | 30 |
| Beans, Lima, cooked | 1/2 cup | 1 |
| Beans, Lima, uncooked | 1 pound | 30 |
| Beans, Navy, cooked | 1/2 cup | 2 |
| Beans, Navy, uncooked | 1 pound | 30 |
| Beans, Pinto, cooked | 1/2 cup | 2 |
| Beans, Pinto, uncooked | 1 pound | 30 |
| Beans, Red, and rice | 1 cup | 5 |
| Beans, Red, and rice mix (prepared according to package directions) | 1 cup | 5 |
| Beans, Refried, | 1/2 cup | 3 |
| Beans, Refried, canned | 1/2 cup | 2 |
| Beans, Refried, fat-free, canned | 1/2 cup | 2 |
| Beans, Refried, with sausage, canned | 1/2 cup | 5 |
| Beans, Wax, cooked | 1 cup | 0 |
| Beans, White, cooked | 1/2 cup | 2 |
| Beans, White, uncooked | 1 pound | 30 |
| Beans and Franks | 1 cup | 11 |
| Bear, black, cooked | 1 oz. | 2 |
| Bearnaise sauce | 1/4 cup | 8 |
| Bearnaise sauce, store-bought | 1/4 cup (2 oz.) | 10 |
| Beaver, cooked | 1 oz. | 1 |
| Bechamel (white) sauce | 1/4 cup | 4 |
| Beef, Ground, regular, cooked | 1 patty (3 oz.) | 6 |
| Beef, Ground, regular, cooked | 1/2 cup (2 oz.) | 4 |
| Beef, Ground, regular, uncooked | 1 pound | 25 |
| Beef, Ground, lean, cooked | 1 patty (3 oz.) | 6 |
| Beef, Ground, lean, cooked | 1/2 cup (2 oz.) | 4 |
| Beef, Ground, lean, cooked(round or loin cuts with all visible fat trimmed) | 1 slice or 1/2 cup cubed or shredded (2 oz.) | 3 |
| Beef, Ground, regular, cooked | 1 patty (3 oz.) | 6 |
| Beef, Ground, lean, uncooked | 1 pound | 22 |
| Beef, Orange-Ginger | 1 cup | 11 |
| Beef, Ground, country-fried, store-bought | 1 patty(4 oz.) | 8 |
| Beef, regular, cooked | 1 slice or 1/2 cup cubed or shredded (2 oz.) | 4 |
| Beef, Roast, open-face sandwich with gravy | 1 | 9 |
| Beef, Tongue, cooked | 1 oz. | 2 |
| Beef, Sweet and sour | 1 cup | 12 |
| Beef, corned, canned | 1 slice (2 oz.) | 3 |
| Beef, dried, store-bought | 7 slices (1 oz.) | 1 |
| Beef, roast, sandwich, fast-food | 1 | 8 |
| Beef, steak, cooked | 1 small (4 oz.) | 7 |
| Beef, steak, lean (round or loin cuts with all visible fat trimmed), cooked | 1 small (4 oz.) | 5 |
| Beefalo, cooked | 1 oz. | 1 |
| Beef Bourguignon | 1 1/2 cups | 18 |
| Beef and Broccoli | 1 cup | 4 |
| Beef, Bourguignon | 1 1/2 cups | 20 |
| Beef and broccoli, frozen | 1 cup (7 oz.) | 5 |
| Beef broth and tomato juice | 1 cup (8 fl. oz.) | 2 |
| Beef goulash | 1 cup | 8 |
| Beef in barbeque sauce, frozen | 1/4 cup (2 oz.) | 3 |
| Beef jerky or stick | 1 oz. | 3 |
| Beef noodle soup mix, single serving | 1 cup prepared | 4 |
| Beef soup, canned | 1 cup | 2 |
| Beef stew | 1 cup | 5 |
| Beef stew, canned | 1 cup | 6 |
| Beef stew, frozen | 1 cup | 3 |
| Beef Stroganoff with noodles | 2 cups (1 cup stroganoff with 1 cup noodles) | 15 |
| Beef vegetable soup, canned | 1 cup | 1 |
| Beef Wellington | 1 slice (3 1/2" x 2 1/2" x 1 1/2") or 5 oz. | 12 |
| Beer, light | 1 can or bottle (12 fl. oz.) | 2 |
| Beer, non-alcoholic | 1 can or bottle (12 fl. oz.) | 1 |
| Beer, regular | 1 can or bottle (12 fl. oz.) | 3 |
| Beets, cooked | 1 cup ((6 oz.) | 0 |
| Beets, pickled | 1/2 cup | 1 |
| Beignet | 1 (2" diameter) | 2 |
| Beignet, from mix (prepared according to pkg. directions) | 1 | 3 |
| Bialy | 1 (3 oz.) | 5 |
| Biscotti | 8 mini, 2 small or 1 regular (1 oz.) | 3 |
| Biscotti, chocolate | 8 mini, 2 small or 1 regular (1 oz.) | 3 |
| Biscotti, fat-free | 8 mini, 2 small or 1 regular (1 oz.) | 2 |
| Biscuit, homemade | 1 small (2" diameter) | 3 |
| Biscuit, cheese | 1 | 5 |
| Biscuit, refrigerated, baked | 1 small (2 1/2" diameter) or 1/2 large | 2 |
| Biscuit with sausage, fast-food | 1 | 12 |
| Bittermelon (balsam-pear pods) | 1 cup, cooked | 0 |
| Bittermelon (balsam-pear pods) | 1 cup, uncooked | 0 |
| Black bean sauce | 1 tsp. | 0 |
| Black bean soup | 1 cup | 4 |
| Black bean soup, canned | 1 cup | 2 |
| Black bean soup in a cup | 1 (2 oz. dry) | 3 |
| Blackberries | 1 cup (5 oz.) | 1 |
| Black Russian | 1 (3 fl. oz.) | 5 |
| Blanquette of veal | 2 cups | 13 |
| Blintz, cheese | 1 | 5 |
| Blintz, cheese, frozen | 1 (2 1/4 oz.) | 2 |
| Blintz, fruit, frozen | 1 (2 1/4 oz.) | 2 |
| Blintz, potato, frozen | 1 (2 1/4 oz.) | 2 |
| Bloody Mary | 1 ( 5 fl. oz.) | 2 |
| Blueberries | 1 cup (5 oz.) | 1 |
| Bluefish, cooked | 1 fillet (6 oz.) | 4 |
| Bologna, beef or pork | 1 slice (1 oz.) | 2 |
| Bologna, turkey | 1 slice (1 oz.) | 1 |
| Bolognese meat sauce | 1/2 cup | 6 |
| Borscht, Beet, | 1 cup with 2 tbsp. sour cream | 4 |
| Borscht, low-calorie, store-bought | 1 cups | 0 |
| Borscht, store-bought | 1 cup | 2 |
| Boston brown bread | 1 slice (3 3/4" x 1/2") or 1 1/2 oz. | 2 |
| Bottle gourd | 1 cup | 0 |
| Boudin, store-bought | 2 oz. | 2 |
| Boullabaisse, any type | 2 cups | 7 |
| Boullion, any type | 1 cup | 0 |
| Boysenberries | 1 cup (5 oz.) | 1 |
| Bran, Corn, uncooked | 1/4 cup | 0 |
| Bran, Oat, uncooked | 1/4 cup | 1 |
| Bran, Rice, uncooked | 1/4 cup | 2 |
| Bran, Wheat, uncooked | 1 tbsp. | 0 |
| Bran, Wheat, uncooked | 1/4 cup | 0 |
| Brandy | 1 1/2 fl. oz. | 2 |
| Brandy Alexander | 1 (3 fl. oz.) | 8 |
| Bratwurst | 2 oz. | 5 |
| Brazil nuts | 8 nuts (1 oz. shelled) | 5 |
| Bread, any type (white, wheat, rye, Italian, French, pumpernickel) | 1 slice (1 oz.) | 2 |
| Bread, cocktail(party-style), any type | 2 slices (3/4 oz.) | 1 |
| Bread, high-fiber, (3 grams or more dietary fiber per slice) | 1 slice (1 oz.) | 1 |
| Bread, reduced-calorie, any type | 2 slices (1 1/2 oz.) | 1 |
| Bread, Indian(Navajo)fry | 1 (5" diameter) | 6 |
| Bread crumbs, dried | 3 tbsp (3/4 oz.) | 1 |
| Bread crumbs, dried | 1 cup | 9 |
| Bread crumbs, seasoned | 3 tbsp. | 2 |
| Breadfruit, uncooked | 1 cup (8 oz.) | 4 |
| Breadstick, soft | 1 (1 1/4 oz.) | 2 |
| Breadsticks | 2 long (7 1/2" x 1/2") or 4 short (5" x 1/2") | 1 |
| Brewer's yeast | 1 tsp. | 0 |
| Brioche | 1 (1 oz.) | 3 |
| Broccoli, cooked or uncooked | 1 cup or 4 spears | 0 |
| Broccoli, cheese soup, canned (made with low-fat or skim milk) | 1 cup | 3 |
| Broccoli, cheese soup, canned (made with whole milk) | 1 cup | 4 |
| Broccoli, cheese soup, low-fat, canned(made with low-fat or skim milk) | 1 cup | 2 |
| Broccoli rabe | 1 cup | 0 |
| Broccoli soup, cream of | 1 cup | 5 |
| Broccoli soup, cream of, canned(made with low-fat or skim milk) | 1 cup | 3 |
| Broccoli soup, cream of, canned(made with whole milk) | 1 cup | 4 |
| Broccoli soup, cream of, low-fat, canned(made with low-fat or skim milk) | 1 cup | 3 |
| Broccoli rice casserole | 1 cup | 5 |
| Broccoli stir-fry | 1 cup | 3 |
| Broth, any type | 1 cup | 0 |
| Brownie | 1 (2" square) | 5 |
| Brownie, fat-free, store-bought | 1 ( 1 1/2 oz.) | 2 |
| Brownie, low-fat, store-bought | 1 (1 1/2 oz.) | 3 |
| Brunswick stew | 1 1/2 cups | 5 |
| Bruschetta | 1 slice | 3 |
| Brussel sprouts, cooked or uncooked | 1 cup (5 oz.) | 0 |
| Bubble and squeak | 1 cup | 3 |
| Buffalo, water cooked | 1 oz. | 1 |
| Buffalo wings, cooked | 3 | 9 |
| Buffalo wings, frozen(prepared without fat) | 3 | 4 |
| Bulgur, cooked | 1 cup | 2 |
| Bulgur, uncooked | 1/4 cup | 2 |
| Burrito, bean | 1 large (8" long) | 8 |
| Burrito, bean | 1 small (6" long) | 5 |
| Burrito, bean, fast food | 1 | 6 |
| Burrito, bean and cheese, reduced-fat, store-bought | 1 (5 1/2 oz.) | 5 |
| Burrito, bean and cheese, store-bought | 1 (5 oz.) | 6 |
| Burrito, beef and bean, store-bought | 1 (5 oz.) | 8 |
| Burrito, beef or chicken and cheese, reduced-fat, store-bought | 1 small or 1/2 large (4 oz.) | 4 |
| Burrito, beef, with cheese | 1 large (8" long) | 8 |
| Burrito, beef, with cheese | 1 small (6" long) | 5 |
| Burrito, breakfast(egg, cheese, &bacon, ham or sausage), store-bought | 1 (3 1/2 oz.) | 5 |
| Burrito, chicken, store-bought | 1 (5 oz.) | 6 |
| Burrito, chicken, with cheese | 1 large (8" long) | 7 |
| Burrito, chicken, with cheese | 1 small (6" long) | 5 |
| Butter, regular or whipped | 1 tsp. | 1 |
| Butter, regular | 1 cup | 51 |
| Buttermilk, dry | 1/4 cup powder | 2 |
| Buttermilk, nonfat, 1%, 1.5%, or 2% | 1 cup (8 fl. oz.) | 2 |
| Buttermilk baking mix | 3 tbsp. | 2 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
C
| Name | Amount | Points |
| Cabbage (all varieties including bok choy, kai choi, won bok, makina, Chinese, mustard), cooked or uncooked | 1 cup | 0 |
| Cabbage, stuffed | 2 rolls (3" x 2 1/2") | 6 |
| Cabbage soup | 1 cup | 2 |
| Caesar salad | 3 cups | 7 |
| Cake, fat-free, store-bought | 1 slice (3 1/2 oz.) | 4 |
| Cake, cupcake, creme-filled, store-bought | 1 | 4 |
| Cake, snack, creme-filled, store-bought | 2(2 1/4 oz.) | 6 |
| Cake, sugar-free, store-bought | 1 slice (2 1/2 oz.) | 5 |
| Cake, with icing | 1/12 of 9" layer cake or 3" square | 12 |
| Cake, with icing, store-bought | 1 slice (3 oz.) | 7 |
| Cake mix, light, without icing | 1/12 of prepared 9" cake | 4 |
| Calamari, fried | 1/2 cup | 11 |
| Calzone | 1 (5 1/4" x 6") or 7 oz. | 12 |
| Candy corn | 1 oz. | 2 |
| Candy, Caramels | 1 oz. | 2 |
| Candy, Chocolate, any type | 1 oz. (2 assorted pieces, 1/2 candy bar, or 2 tbsp. chips) | 4 |
| Candy, Gumdrops | 1 oz. | 2 |
| Cotton Candy | 1 (1 1/2 oz.) | 3 |
| Candy, Hard | 1 oz. | 2 |
| Candy, Jellybeans | 10 (1 oz.) | 2 |
| Candy, Licorice | 1 rope (43" long) | 1 |
| Candy, Licorice | 1 oz. | 2 |
| Lollipop | 1 (1 oz.) | 2 |
| Candy, mint, chocolate-covered | 1 (2 1/4" diameter) | 3 |
| Candy, sesame | 1 piece (2" x 1") | 2 |
| Candy, taffy | 1 piece (1/2 oz.) | 1 |
| Cannelloni, cheese, with meat sauce | 2 shells with 1/2 cup sauce | 29 |
| Cannelloni, cheese, with tomato sauce | 2 shells with 1/2 cup a of sauce | 14 |
| Cannelloni, with tomato sauce, frozen | 7 oz. | 6 |
| Cannelloni, meat, with cream sauce | 2 shells with 1/2 cup sauce | 17 |
| Cannelloni, meat, with tomato sauce | 2 shells with 1/2 cup sauce | 14 |
| Cannelloni, spinach and cheese, with cream sauce | 2 shells with 1/2 cup sauce | 15 |
| Cannelloni, spinach and cheese, with tomato sauce | 2 shells with 1/2 cup sauce | 12 |
| Cannoli | 1 (3 1/2" long) | 9 |
| Cantaloupe | 1/4 melon (8 oz.) or 1 cup (5 oz.) | 1 |
| Capers | 1 tbsp. | 0 |
| Capon, without bone, with skin, cooked | 1 oz. | 2 |
| Caponata | 1 cup | 2 |
| Caponate(eggplant appetizer), store-bought | 1/4 cup (2 oz.) | 2 |
| Cappuccino, made with fat-free milk | 1 small (8 fl. oz.) | 1 |
| Cappuccino, made with fat-free milk | 1 grande (16 fl. oz.) | 2 |
| Cappuccino, made with fat-free milk | 1 tall (12 fl. oz.) | 2/td> |
| Cappuccino, made with low-fat milk | 1 small (8 fl. oz.) | 2 |
| Cappuccino, made with low-fat milk | 1 grande (16 fl. oz.) | 3 |
| Cappuccino, made with low-fat milk | 1 tall (12 fl. oz.) | 3 |
| Cappuccino, made with whole milk | 1 small (8 fl. oz.) | 2 |
| Cappuccino, made with whole milk | 1 grande (16 fl. oz.) | 4 |
| Cappuccino, made with whole milk | 1 tall (12 fl. oz.) | 3 |
| Cappuccino, ready-made, from machine, any flavor | 1 cup | 2 |
| Cappuccino mix, any flavor | 4 tsp. powder or 1 cup prepared | 2 |
| Caraway seeds | 1 tsp. | 0 |
| Caraway seeds | 1 tbsp. | 0 |
| Carambola (star fruit) | 1 (5 oz.) | 1 |
| Caramels | 1 oz. | 3 |
| Cardoon | 1 cup | 0 |
| Caribou, cooked | 1 oz. | 1 |
| Carne asada | 4 oz. | 10 |
| Carob, unsweetened | 1 tsp. | 0 |
| Carp, cooked | 1 fillet (6 oz.) | 7 |
| Carrot and raisin salad | 1/2 cup | 5 |
| Carrot cake, with cream cheese icing | 1/12 of 9" cake or 3" square | 16 |
| Carrot juice, canned | 1/2 cup (4 fl. oz.) | 1 |
| Carrots, cooked or uncooked | 1 cup | 1 |
| Carrots and parsnips | 1 cup | 4 |
| Casaba melon | 1 cup (6 oz.) | 1 |
| Cashew butter, without salt added | 1 tbsp | 2 |
| Cashews, dry-roasted, without salt added | 14 nuts (1 oz. shelled) | 4 |
| Cassoulet | 1 cup | 11 |
| Catfish, cooked | 1 fillet (6 oz.) | 4 |
| Cauliflower, cooked or uncooked | 1 cup (4 oz.) | 0 |
| Caviar or any type fish roe | 2 tbsp. (1 oz.) | 2 |
| Caviar spread, store-bought | 2 tbsp. (1 oz.) | 3 |
| Celeriac (celery root) | 1 cup | 0 |
| Celery | 1 cup (2 oz.) or 2 stalks | 0 |
| Celery soup, cream of, canned(made with low-fat or skim milk) | 1 cup | 3 |
| Celery soup, cream of, canned(made with whole milk) | 1 cup | 4 |
| Celery soup, cream of, low-fat, canned(made with low-fat or skim milk) | 1 cup | 2 |
| Cellophane noodles | 1 cup cooked or 1 1/2 oz. uncooked | 3 |
| Cereal, Hot, cream of rice | 1 cup | 2 |
| Cereal, Hot, cream of wheat | 1 cup | 2 |
| Cereal, Hot, farina, cooked | 1 cup | 2 |
| Cereal, Hot, farina, uncooked | 1/4 cup | 3 |
| Cereal, Hot, grits | 1 cup | 3 |
| Cereal, Hot, grits, uncooked | 1/4 cup | 3 |
| Cereal, Hot, oatmeal, cooked | 1 cup | 3 |
| Cereal, Hot, oatmeal, flavored, cooked | 1 packet | 3 |
| Cereal, Hot, oatmeal, uncooked | 1 cup | 6 |
| Cereal, Cold, any type (other than those listed below) | 1 cup | 2 |
| Cereal, Cold, Bran Flakes | 3/4 cup | 1 |
| Cereal, Cold, fortified | 1 cup | 2 |
| Cereal, Cold, frosted | 1 cup | 3 |
| Cereal, Cold, granola | 1/2 cup | 4 |
| Cereal, Cold, granola, homemade | 1/2 cup | 6 |
| Cereal, Cold, granola, low-fat | 1/2 cup | 3 |
| Cereal, Cold, nuggets | 1/2 cup | 3 |
| Cereal, Cold, puffed | 1 cup | 1 |
| Cereal, Cold, raisin bran | 3/4 cup | 1 |
| Cereal, Cold, shredded wheat | 1 biscuit | 1 |
| Cereal, Cold, whole-grain | 1 cup | 2 |
| Cereal bar, fat-free | 1 (1 1/2 oz.) | 2 |
| Cereal bar, fruit filled | 1 (1 1/3 oz.) | 3 |
| Ceviche | 1/2 cup | 2 |
| Challah bread | 1 slice (5" x 3" x 3/4") | 2 |
| Chalupa (pork and bean dish) | 1 cup | 6 |
| Champagne | 1 small glass or 1/2 cup (4 fl. oz.) | 2 |
| Chapati | 1 peice (5" diameter) | 2 |
| Cheese, cheddar, soup, canned(made with low-fat or skim milk) | 1 cup | 4 |
| Cheese, cheddar, soup, canned(made with whole milk) | 1 cup | 5 |
| Cheese, cottage, 1%, 2%, or nonfat | 1/3 cup (2 3/4 oz.) | 1 |
| Cheese, cottage, 1% or nonfat, with fruit | 1/3 cup | 2 |
| Cheese, cottage, regular or 4% | 1/3 (2 1/2 oz.) | 2 |
| Cheese, low-fat, hard or semisoft | 1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated or 3/4 oz. | 2 |
| Cheese, Neufchatel | 1 tbsp. (1/2 oz.) | 1 |
| Cheese, nonfat, hard or semisoft | 1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated, or 3/4 oz. | 1 |
| Cheese, pot | 1/3 cup | 1 |
| Cheese, regular, hard or semisoft | 1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated, or 3/4 oz. | 2 |
| Cheese, ricotta, nonfat | 1/3 cup | 1 |
| Cheese, ricotta, part-skim | 1/3 cup | 3 |
| Cheese, ricotta, whole milk | 1/3 cup | 4 |
| Cheese and breadstick snack pack | 1 (1 oz.) | 3 |
| Cheese and pretzel snack pack | 1 (1 oz.) | 3 |
| Cheese ball, store-bought | 2 tbsp. (1 oz.) | 3 |
| Cheeseburger, microwave, frozen | 1 (4 3/4 oz.) | 9 |
| Cheeseburger, witth bacon, microwave, frozen | 1 (5 oz.) | 11 |
| Cheeseburger on bun, double, fast food | 1 | 13 |
| Cheeseburger on bun, double, with bacon, fast food | 1 | 15 |
| Cheeseburger on bun, fast food | 1 large | 15 |
| Cheeseburger on bun, fast-food | 1 small | 8 |
| Cheeseburger on bun, without mayonnaise, lettuce, and tomato | 1 | 10 |
| Cheesecake | 1/16 of 9" cake | 7 |
| Cheesecake, fast food | 1 serving | 7 |
| Cheesecake, with fruit topping | 1/16 of 9" cake | 7 |
| Cheesecake, with fruit topping, fast food | 1 serving | 8 |
| Cheese puffs, hot | 3 (each 1/2 oz.) | 2 |
| Cheese sandwich, grilled, resturant-style | 1 | 13 |
| Cheese sandwich, with bacon, grilled | 1 | 16 |
| Cheese sauce | 1/4 cup | 2 |
| Cheese sauce, store-bought | 1/4 cup (2 1/4 oz.) | 5 |
| Cheese spread, American, process | 2 tbsp. (1 oz.) | 2 |
| Cheese sticks, breaded, frozen (prepared without fat) | 2 (1 oz.) | 3 |
| Cheese straws | 2 (each 2" long) or 2 oz. | 2 |
| Cheese twists | 1 1/2 cups (1 oz.) | 4 |
| Chef's salad, without dressing | 4 cups | 8 |
| Chef's salad, witthout dressing, fast food | 1 | 4 |
| Cherries, chocolate-covered | 2 (1 oz.) | 2 |
| Cherries, dried | 1/4 cup (1 1/2 oz.) | 2 |
| Cherries, fresh | 1 cup (5 1/2 oz.) | 1 |
| Chestnuts | 6 small (2 oz.) | 1 |
| Chicken, blackened | 1 breast (3 oz.) | 8 |
| Chicken, fried, frozen | 3 oz. | 7 |
| Chicken, fried, skinless, frozen | 3 oz. | 5 |
| Chicken, light or dark meat, canned | 1/2 cup | 4 |
| Chicken, light or dark meat, cooked | 1 slice or 1/2 cup cubed or shredded (2 oz.) | 2 |
| Chicken a la king | 3/4 cup | 10 |
| Chicken and dumplings, canned | 1 cup (8 1/2 oz.) | 5 |
| Chicken and dumplings, frozen | 1 cup (8 1/2 oz.) | 7 |
| Chicken and meatball fricassee | 2 cups | 9 |
| Chicken and stars soup, canned | 1 cup | 1 |
| Chicken breast, barbequed, with skin (with bone) | 1 (4 1/2 oz.) | 7 |
| Chicken breast, cooked, without skin (no bone) | 1 (3 oz.) | 3 |
| Chicken breast, cooked, with skin (no bone) | 1 ( 3 oz.) | 5 |
| Chicken breast, cooked, without skin (with bone) | 1 (4 1/2 oz.) | 3 |
| Chicken breast, fried, with skin (with bone) | 1 (4 1/2 oz.) | 11 |
| Chicken breast, fried, with skin, fast food | 1 | 10 |
| Chicken breast, stuffed with long grain and wild rice, frozen | 1 (6 oz.) | 8 |
| Chicken breast, stuffed with vegetables and cheese, frozen | 1 (6 oz.) | 8 |
| Chicken breast fillet, breaded, frozen (prepared without fat) | 3 oz. | 4 |
| Chicken breast fillet, grilled, refrigerated | 1 (3 oz.) | 3 |
| Chicken breast patty, breaded, fat-free, frozen (prepared without fat) | 1 (2 1/2 oz.) | 2 |
| Chicken caccitore | 5 oz. | 13 |
| Chicken cordon bleu | 1 piece (5 1/2 oz.) | 12 |
| Chicken cordon bleu, frozen | 1 piece (6 3/4 oz.) | 10 |
| Chicken creole, without rice | 1 1/2 cups | 9 |
| Chicken drumstick, barbequed, with skin (with bone) | 1 (1 1/2 oz.) | 3 |
| Chicken drumstick, cooked, without skin (no bone) | 1 (1 oz..) | 1 |
| Chicken drumstick, cooked, with skin (no bone) | 1 (1 oz.) | 2 |
| Chicken drumstick, cooked, without skin (with bone) | 1 (1 1/2 oz.) | 1 |
| Chicken drumstick, fried, with skin, fast food | 1 | 4 |
| Chicken drumstick, fried, with skin (with bone) | 1 (1 1/2 oz.) | 4 |
| Chicken in barbeque sauce, frozen | 1/4 cup (2 oz.) | 3 |
| Chicken in the pot, without skin | 2 cups | 9 |
| Chicken Kiev | 1 serving (4" x 8") | 18 |
| Chicken Kiev, frozen | 1 (6 oz.) | 13 |
| Chicken noodle soup | 1 cup | 3 |
| Chicken noodle soup, canned | 1 cup | 2 |
| Chicken noodle soup in a cup | 1 (1 oz. dry) | 2 |
| Chicken noodle soup mix | 1 cup prepared | 2 |
| Chicken noodle soup mix, single serving | 1 cup prepared | 4 |
| Chicken parmigiana | 1 serving (5 1/2 oz.) | 13 |
| Chicken parmigiana patty, frozen | 1 patty with sauce (5 oz.) | 6 |
| Chicken patty, fried, frozen | 1 (2 1/2 oz.) | 4 |
| Chicken pieces (nugget-style), fat-free, frozen | 3 (3 oz.) | 4 |
| Chicken pieces (nugget-style), fried | 6 pieces (2" x 3/4") | 5 |
| Chicken pieces (nugget-style), fried, fast food | 6 pieces | 7 |
| Chicken pieces (nugget-style), frozen | 6 (3 oz.) | 6 |
| Chicken roll luncheon meat | 1 slice (1 oz.) | 1 |
| Chicken salad | 1/2 cup | 6 |
| Chicken salad, Oriental | 2 cups | 7 |
| Chicken salad, store-bought | 1/2 cup (3 1/2 oz.) | 5 |
| Chicken salad sandwich | 1 | 10 |
| Chicken sandwich, fried, fast food | 1 | 12 |
| Chicken sandwich, grilled, fast food | 1 | 9 |
| Chicken sandwich, grilled, frozen | 1 (4 1/2 oz.) | 6 |
| Chicken soup, cream of, canned (made with low-fat or skim milk) | 1 cup | 4 |
| Chicken soup, cream of, canned (made with whole milk) | 1 cup | 5 |
| Chicken soup, cream of, low-fat, canned (made with low-fat or skim milk) | 1 cup | 3 |
| Chicken soup, hot and spicy | 1 cup | 4 |
| Chicken soup, with matzo balls | 1 cup soup with 2 (1 1/2") matzo balls | 3 |
| Chicken soup, without matzo balls | 1 cup | 1 |
| Chicken stew, canned | 1 cup (8 1/2 oz.) | 4 |
| Chicken tetrazzini | 1 1/2 cups | 9 |
| Chicken thigh, barbequed, with skin (with bone) | 1 (3 oz.) | 5 |
| Chicken thigh, cooked, without skin (no bone) | 1 (2 oz.) | 3 |
| Chicken thigh, cooked, with skin (no bone) | 1 (2 oz.) | 4 |
| Chicken thigh, cooked, without skin (with bone) | 1 (3 oz.) | 3 |
| Chicken thigh, cooked, with skin (with bone) | 1 (3 oz.) | 4 |
| Chicken thigh, fried, with skin (with bone) | 1 (3 oz.) | 6 |
| Chicken thigh, fried, with skin, fast food | 1 | 8 |
| Chicken vegetable soup in a cup | 1 (1 oz. dry) | 2 |
| Chicken wing, fried, with skin, fast food | 1 | 5 |
| Chicken with cashews | 1 cup | 11 |
| Chicken with dumplings | 3 oz. chicken with 2 dumplings | 7 |
| Chicken with rice soup, canned | 1 cup | 2 |
| Chicken with wild rice soup, canned | 1 cup | 2 |
| Chickpeas, dry | 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked | 1 |
| Chicory (curly endive) | 1 cup or 6 oz. | 0 |
| Chiffon pie | 1/8 of 9" one-crust pie | 8 |
| Chili, bean, in a cup | 1 (2 oz. dry) | 3 |
| Chili, frozen | 1 cup (8 oz.) | 12 |
| Chili, low-fat, canned | 1 cup (9 oz.) | 4 |
| Chili, turkey, with beans, canned | 1 cup (8 1/2 oz.) | 3 |
| Chili, turkey, without beans, canned | 1 cup (8 1/2 oz.) | 3 |
| Chili, vegetarian, low-fat or fat-free (5 grams or more dietary fiber per cup) | 1 cup | 2 |
| Chili, vegetarian, low-fat or fat-free, canned | 1 cup | 3 |
| Chili con carne, with beans | 1 cup | 7 |
| Chili con carne, without beans | 1 cup | 8 |
| Chili con queso | 1/4 cup | 3 |
| Chili con queso, canned | 1/4 cup (2 oz.) | 2 |
| Chili con queso, frozen | 1/4 cup (2 oz.) | 5 |
| Chili dog on a roll | 1 | 10 |
| Chili mac, canned | 1 cup (8 oz.) | 5 |
| Chili rellenos | 2 | 16 |
| Chili sauce, bottled | 1 tbsp | 0 |
| Chili sauce, green or red | 1/4 cup | 1 |
| Chili with beans, canned | 1 cup (9 oz.) | 8 |
| Chili without beans, canned | 1 cup (8 1/2 oz.) | 11 |
| Chimichanga, beef | 1 (3" x 3 1/2") | 11 |
| Chimichanga, beef or chicken, with beans, frozen | 1 (6 1/2 oz.) | 8 |
| Chimichanga, chicken | 1 (3" x 3 1/2") | 10 |
| Chinese vegetables, with beef or pork | 1 cup | 8 |
| Chinese vegetables, with chicken | 1 cup | 7 |
| Chinese vegetables, with shrimp or tofu | 1 cup | 5 |
| Chitterlings | 1 oz. | 2 |
| Chocolate, any type | 2 assorted pieces, 1/2 candy bar, 2 tbsp. chips or 1 oz. | 3 |
| Chocolate drink | 1 cup (8 fl. oz.) | 3 |
| Chocolate milk, low-fat (2%) | 8 fl. oz. | 4 |
| Chocolate mousse | 1 cup | 11 |
| Chocolate spread | 2 tbsp (1 oz.) | 4 |
| Cholent | 1 1/2 cups | 5 |
| Chorizo | 1 link (5" long) or 3 1/2 oz. | 9 |
| Chow mein, beef, chicken, or pork, canned | 1 cup | 1 |
| Chow mein noodles, homemade or packaged | 1/2 cup | 3 |
| Chow mein, noodles, with beef or pork | 1 cup | 7 |
| Chow mein noodles, with chicken or shrimp | 1 cup | 6 |
| Chutney | 1 tbsp. | 1 |
| Cinnamon bun | 1 (3" diameter) or 2 oz. | 5 |
| Cioppino | 1 1/2 cups | 6 |
| Clams, baked | 6 | 8 |
| Clams, canned | 1/2 cup or 4 oz. | 2 |
| Clams, cooked | 1/2 cup (2 oz.) | 1 |
| Clams, fried | 1 cup | 15 |
| Clams, fried, frozen (prepared without fat) | 3 oz. | 6 |
| Clams, stuffed, frozen (prepared without fat) | 1 (3 oz.) | 3 |
| Clam sauce, red | 1/2 cup | 3 |
| Clam sauce, red, store-bought | 1/2 cup (4 1/2 oz.) | 2 |
| Clam sauce, white | 1/2 cup | 9 |
| Clam sauce, white, store-bought | 1/2 cup (4 1/4 oz.) | 3 |
| Clam-tomato juice | 1 cup (8 fl. oz.) | 1 |
| Club sandwich | 1 | 16 |
| Cobbler, fruit, any type | 1 cup | 7 |
| Cobbler, fruit, frozen | 4 1/2 oz. | 6 |
| Cobb salad (without dressing) | 3 cups | 12 |
| Cocktail sauce | 1/4 cup | 1 |
| Cocoa, hot, instant | 6 fl. oz. | 2 |
| Cocoa, hot, instant, fat-free | 6 fl. oz. | 1 |
| Cocoa, hot, instant, no sugar added | 6 fl. oz. | 1 |
| Cocoa, unsweetened | 1 tsp. | 0 |
| Coconut, cream of | 1/4 cup (2 fl. oz.) | 5 |
| Coconut, shredded | 1 tsp. | 0 |
| Coconut-custard pie | 1/8 of 9" one crust pie | |
| Coconut ginger soup, Thai, canned | 1 cup | 3 |
| Coconut juice or water | 1 can (12 fl. oz.) | 3 |
| Coconut milk | 1/4 cup (2 fl.oz.) | 4 |
| Coconut milk, light | 1/4 cup (2 fl. oz.) | 1 |
| Cod, cooked | 1 fillet (6 oz.) | 4 |
| Coffee, decaffeinated or regular, black, without sugar | 1cup | 0 |
| Coffee cake | 3" square or 1/12 of 9" tube | 6 |
| Coffee cake, fat-free, store-bought | 1 serving (2 oz.) | 3 |
| Coffee cake, store-bought | 1 serving (2 oz.) | 5 |
| Coffee drink, Jamaican, store-bought | 1 cup (8 fl. oz.) | 2 |
| Coffee drink, latte or mocha, with milk | 1 bottle or 1 can (10 fl. oz.) | 4 |
| Coffee mix, flavored, sugar-free (prepared according to package directions) | 1 cup (8 fl. oz.) prepared | 1 |
| Coffee mix, flavored, with sugar (prepared according to package directions) | 1 cup (8 fl. oz.) prepared | 1 |
| Coffee substuitute or cereal beverage powder | 1 tsp. | 0 |
| Cognac | 1 1/2 fl. oz. | 2 |
| Coleslaw | 1/2 cup | 3 |
| Coleslaw, fast food | 1 serving | 5 |
| Coleslaw, store-bought | 1/2 cup (3 1/2 oz.) | 4 |
| Concentrated yeast extract | 1 tsp. | 0 |
| Cookies (any type other than the following listings), homemade or packaged | 2 small (1 oz.) | 3 |
| Cookies, amaretti | 1 (1" diameter) | 2 |
| Cookies, bar | 1 (1" x 4") | 3 |
| Cookies, fig bar | 2 bars (1 oz.) | 2 |
| Cookies, fortune | 1 | 1 |
| Cookies, fruit bar, any type | 2 bars (1 oz.) | 2 |
| Cookies, gingerbread | 1 (2" diameter) | 2 |
| Cookies, gingersnap | 2 (1/2 oz.) | 1 |
| Cookies, reduced-calorie | 2 small (1 oz.) | 2 |
| Cookies, sugar-free, store-bought | 2 small (1 oz.) | 2 |
| Cookies, vanilla wafers | 3 (1/2 oz.) | 2 |
| Cookies, vanilla wafers, reduced-fat | 3 (1/3 oz.) | 1 |
| Coq au vin | 2 cups (7 oz.) | 13 |
| Coquilles St. Jacques | 2 shells | 9 |
| Corn, baby (ears) | 1 cup | 1 |
| Corn, breaded, frozen (prepared without fat) | 6 (3 oz.) | 4 |
| Corn, kernels or cream-style | 1 cup (6 oz.) | 2 |
| Corn bread | 2" square | 2 |
| Corn chips | 10 large or 30 small (1 oz.) | 4 |
| Corn chowder, canned (made with low-fat or skim milk) | 1 cup | 4 |
| Corn chowder, canned (made with whole milk) | 1 cup | 5 |
| Corn chowder soup in a cup | 1 (1 oz. dry) | 3 |
| Corn dog | 1 (2 3/4 oz.) | 5 |
| Cornflake crumbs | 3/4 oz. (5 tbsp.) | 2 |
| Cornish hen, without skin, cooked | 1/2 hen | 4 |
| Cornish hen, with skin, cooked | 1/2 hen | 9 |
| Cornmeat, cooked | 1/4 cup (2 oz.) | 4 |
| Cornmeat, uncooked | 2 tbsp. (1/2 oz.) | 1 |
| Cornmeal mix, self-rising | 2 tbsp. (3/4 oz.) | 1 |
| Corn nuts | 1/2 cup (1 1/2 oz.) | 4 |
| Corn on the cob | 1 small ear (5") or 4 oz. | 1 |
| Cornstarch | 1 tsp. | 1 |
| Couscous, (semolina) | 1 cup cooked (6 oz.) or 2 oz. uncooked | 3 |
| Couscous in a cup | 1 (2 oz. dry) | 4 |
| Crab, deviled | 1/2 cup | 5 |
| Crab, stuffed, frozen | 1 (3 oz.) | 3 |
| Crab cakes | 2 (each 2 1/4 oz. or 3" round) | 7 |
| Crabmeat, artificial | 1/2 cup (3 oz.) | 2 |
| Crabmeat, canned | 1/2 cup or 4 oz. | 2 |
| Crabmeat, cooked | 1/2 cup (2 oz.) | 1 |
| Crab puffs | 6 (1 1/2" rounds) | 7 |
| Crab Rangoon | 1 large (4 1/2") or 5 mini | 4 |
| Crab Rangoon, frozen | 8 (5 1/4 oz.) | 11 |
| Cracker meal | 3 tbsp. | 2 |
| Crackers | 1 oz. | 3 |
| Crackers, cheese squares, mini, regular, or reduced-fat | 1 oz. | 3 |
| Crackers, fat-free | 2 (3/4 oz.) | 1 |
| Crackers, snack, with filling (cheese, wheat, rye, toast, or wafer crackers with cheese, peanut butter, or cream cheese filling) | 6 (1 1/4 oz.) | 5 |
| Cranberries, dried | 1/4 cup (1 1/2 oz.) | 2 |
| Cranberries, fresh | 1 cup (4 oz.) | 1 |
| Cranberry juice cocktail, low-calorie | 1 cup (8 fl. oz.) | 1 |
| Cranberry juice cocktail, regular | 1/2 cup (4 fl. oz.) | 1 |
| Cranberry sauce | 1/4 cup | 2 |
| Crayfish, canned | 1/2 cup or 4 oz. | 2 |
| Crayfish, cooked | 1/2 cup (2 oz.) | 1 |
| Cream, clotted (English double devon cream) | 2 tbsp. | 4 |
| Cream, light (coffee/table cream) | 2 tbsp (1fl. oz.) | 2 |
| Cream, medium | 2 tbsp. (1 fl. oz.) | 2 |
| Cream, whipped, homemade (no sugar added) | 1/4 cup | 3 |
| Cream, whipping, heavy or light | 2 tbsp. (1 fl. oz.) | 3 |
| Cream cheese, light or whipped | 2 tbsp. (1 oz.) | 1 |
| Cream cheese, nonfat | 4 tbsp. (2 oz.) | 1 |
| Cream cheese, regular | 1 tbsp. (1/2 oz.) | 1 |
| Cream cheese, tofu | 2 tbsp. (1 oz.) | 2 |
| Creamer, nondairy | 2 tbsp liquid (1 fl. oz.) | 1 |
| Creamer, nondairy | 1 tbsp. powder | 1 |
| Creamer, nonfat, flavored | 2 tbsp. liquid (1 fl. oz.) | 1 |
| Cream pie, with fruit | 1/8 of 9" one-crust pie | 9 |
| Cream pie, without fruit | 1/8 of 9" one-crust pie | 9 |
| Cream pie, with or without fruit, frozen | 1 slice (4 3/4 oz.) of one-crust pie | 10 |
| Cream puff | 1 (2 oz.) | 9 |
| Creme caramel | 1 cup | 5 |
| Creme fraiche | 2 tbsp. | 3 |
| Creole, chicken, without rice | 1 1/2 cups | 9 |
| Creole, fish, without rice | 1 1/2 cups | 6 |
| Creole, shrimp, store-bought | 1 cup (9 1/2 oz.) | 5 |
| Crepes | 2 (6" diameter) | 5 |
| Crepes, chicken | 2 | 16 |
| Crepes, seafood | 2 | 13 |
| Crepes suzette | 2 | 12 |
| Crispbreads | 3/4 oz. | 1 |
| Croissant, chocolate-filled | 1 (5" long) or 1 3/4 oz. | 6 |
| Croissant, plain | 1 (5" long) or 1 3/4 oz. | 5 |
| Croque Monsieur | 1 | 8 |
| Croquettes, beef | 2 (each 2 1/2 oz.) | 10 |
| Croquettes, chicken | 2 (each 2 1/2 oz.) | 9 |
| Croutons, homemade | 1/2 cup | 4 |
| Croutons, packaged | 1/2 cup (1 oz.) | 3 |
| Croutons, packaged, fat-free | 1/2 cup (1 oz.) | 2 |
| Cruller | 1 small or 1/2 large (1 oz.) | 3 |
| Crumpet | 1 | 2 |
| Cucumber | 1 cup, 1 medium, or 4 oz. | 0 |
| Cupcake, with icing, creme-filled, store-bought | 1 (1 1/2 oz.) | 3 |
| Cupcake, with icing, unfilled | 1 (3" diameter) | 5 |
| Currants, dried | 1/4 cup (1 1/2 oz.) | 2 |
| Currants, fresh | 1 cup (4 oz.) | 1 |
| Curry, beef, chicken, or lamb | 1 cup | 9 |
| Custard | 1 cup | 6 |
| Custard pie | 1/8 of 9" one-crust pie | 7 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
D
| Name | Amount | Points |
| Daikon | 1 cup | 0 |
| Daiquiri | 1 (3 fl. oz.) | 3 |
| Daiquiri mix | 1/2 cup (4 fl. oz.) mix | 3 |
| Dairy shake, reduced-calorie | 1 packet | 2 |
| Danish, fast food | 1 | 8 |
| Danish, store-bought | 1 (2 1/4 oz.) | 6 |
| Date nut bread | 1 slice (5" x 1/2") | 5 |
| Dates, dried | 1/4 cup (5 dates) | 2 |
| Dates, fresh | 2 (3/4 oz.) | 1 |
| Dhansak | 1 cup | 6 |
| Dip, any type | 2 tbsp. | 2 |
| Dip, Artichoke, baked | 1/4 cup | 6 |
| Dip, Spinach | 1/4 cup | 5 |
| Dolma | 4 | 4 |
| Dolma, store-bought | 4 (3 1/2 oz.) | 3 |
| Donair | 4 oz. meat witth onion, tomato and 2 tbsp. sauce | 14 |
| Donair sauce | 2 tbsp. | 2 |
| Doro wat | 1 cup | 7 |
| Doughnut holes, yeast, glazed | 2 | 3 |
| Doughnuts, any type, store bought | 1 (2 oz.) | 5 |
| Doughnuts, cake-type | 1 (3" diameter) | 6 |
| Doughnuts, cake-type, sugared or glazed | 1 (3 " diameter) | 6 |
| Doughnut, cake-type, with icing | 1 (3" diameter) | 7 |
| Doughnut, holes, yeast, glazed | 2 | 3 |
| Doughnuts, mini, chocolate-covered, store-bought | 3-4 doughnuts (2 oz.) | 7 |
| Doughnuts, mini, powdered sugar-covered, store bought | 3-4 doughnuts (2 oz.) | 6 |
| Doughnuts, with creme filling | 1 (3 1/2"x 2 1/2" oval) | 8 |
| Doughnuts, yeast, plain or glazed | 1 (3 " diameter) | 6 |
| Doughnuts, yeast, with jelly filling | 1 (3 1/2" x 2 1/2" oval) | 7 |
| Duck, wild or domestic, without skin, cooked | 1/4 duck (3 1/2 oz. without bone) | 5 |
| Duck, wild or domestic, with skin, cooked | 1/4 duck (3 1/2 oz. without bone) | 13 |
| Duck a l orange | 1/4 duck with 2 tsbp. sauce | 19 |
| Duck sauce | 1 tbsp. | 1 |
| Duck with fruit sauce | 1/4 duck with skin and 1/2 cup sauce | 13 |
| Dumplings, beef or pork, fried | 4 | 11 |
| Dumplings, beef or pork, steamed | 4 | 6 |
| Dumplings, chicken, fried | 4 | 9 |
| Dumplings, chicken, steamed | 4 | 4 |
| Dumplings, shrimp, fried | 4 | 9 |
| Dumplings, shrimp, steamed | 4 | 4 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
E
| Name | Amount | Points |
| Eclair | 1 (4" long) | 9 |
| Egg and cheese sandwich, fast-food | 1 | 8 |
| Egg drop soup | 1 cup | 1 |
| Egg foo yung, Beef | 1 (3" diameter) | 4 |
| Egg foo yung, Chicken | 1 (3" diameter) | 4 |
| Egg foo yung, Pork | 1 (3" diameter) | 5 |
| Egg foo yung, Shrimp | 1 (3" diameter) | 4 |
| Eggnog, reduced-calorie, without liquor | 1/2 cup (4 fl. oz.) | 3 |
| Eggnog, with liquor | 1/2 cup (4 fl. oz.) | 4 |
| Eggnog, without liquor | 1/2 cup (4 fl. oz.) | 4 |
| Eggnog, store-bought, without liquor | 1/2 cup (4 fl. oz.) | 5 |
| Eggplant, cooked | 1 cup (3 oz.) | 0 |
| Eggplant Parmigiana, frozen | 5 oz. | 4 |
| Eggplant Parmigiana, without sauce | 1 serving (3" x 4") | 11 |
| Eggplant Parmigiana, with sauce | 1 serving (3" x 4"), with 1/2 cup Italian tomato sauce | 13 |
| Egg roll, Beef | 1 (4 1/2" long) | 5 |
| Egg roll, Chicken | 1 (4 1/2" long) | 4 |
| Egg roll, Chicken, store-bought | 1 (3 oz.) | 3 |
| Egg roll, Pork | 1 (4 1/2" long) | 5 |
| Egg roll, Pork, store-bought | 1 (3 oz.) | 3 |
| Egg roll, Shrimp | 1 (4 1/2" long) | 4 |
| Egg roll, Shrimp, store-bought | 1 (3 oz.) | 3 |
| Egg roll, Vegetable | 1 (3 oz.) | 3 |
| Egg roll snacks, pork, shrimp, or vegetable, store-bought | 3 oz. | 3 |
| Egg roll wrapper | 1 (1/2 oz.) | 1 |
| Eggs, Deviled | 2 stuffed halves | 4 |
| Eggs, Fried | 1 large | 2 |
| Eggs, scrambled | 2 2 or 1/2 cup | 5 |
| Eggs, substitute, fat-free | 1/4 cup | 1 |
| Eggs, scrambled | 1/4 cup.>2/td> | |
| Eggs, scrambled | 2 (scrambled with 2 tsp. fat) | 6 |
| Eggs, scrambled, fast food | 1 serving | 4 |
| Egg salad | 1/2 cup | 7 |
| Egg salad sandwich | 1 | 10 |
| Eggs Benedict | 2 English muffin halves with 2 eggs and 1/4 cup hollandaise sauce | 16 |
| Egg substitute, fat-free | 1/4 cup | 1 |
| Egg white | 1/2 | 0 |
| Egg whites | 3 | 1 |
| Elderberries | 1 cup (5 oz.) | 1 |
| Elk, cooked | 1 oz. | 1 |
| Empandas | 2 (3" diameter) | 3 |
| Emu, cooked | 1 oz. | 1 |
| Enchilada, beef, cheese, or chicken, store-bought | 1 (4 1/2 oz.) | 4 |
| Enchilada meal, beef, cheese, or chicken, frozen (2 enchiladas, beans, & rice) | 1 (11 1/2 oz.) | 7 |
| Enchiladas, beef, cheese or pork | 2 | 12 |
| Enchiladas, chicken | 2 | 11 |
| Enchilada sauce | 1/2 cup (4 oz.) | 1 |
| Endive, Belgain (French) | 1 cup (2 oz.) | 0 |
| Escargots | 9 snails with 2 tbsp. butter | 9 |
| Escarole | 1 cup | 0 |
| Escarole soup, canned | 1 cup | 1 |
| Etouffee, crawfish or shrimp, store-bought | 1 cup (9 oz.) | 8 |
| Etouffee mix | 2 tbsp. mix | 1 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
F
| Name | Amount | Points |
| Fudge | 1 cup | 3 |
| Fajita kit, beef or chicken, frozen (prepared according to package directions) | 2 (7 1/2 oz.) | 5 |
| Fajitas, Beef | 2 | 11 |
| Fajitas, Chicken | 2 | 8 |
| Fajitas, Pork | 2 | 13 |
| Fajitas, Shrimp | 2 | 8 |
| Falafel in pita | 1 large pita with 4 falafel patties (each 2" diameter or 1/2 oz.) | 13 |
| Falafel patties | 4 (each 2" diameter or 1/2 oz.) | 10 |
| Falafel patties, from mix (prepared according to package directions) | 2 | 4 |
| Fennel (anise, sweet anise, or finocchio) | 1 cup or 1 oz. | 0 |
| Fettuccini Alfredo | 1 cup | 16 |
| Fettuccini Alfredo, frozen | 1 cup (7 oz.) | 7 |
| Fettuccini with broccoli and chicken in Alfredo sauce, frozen | 1 cup (8 oz.) | 9 |
| Fiddlefern (fiddlehead greens) | 1 cup | 0 |
| Fig, dried | 1 (3/4 oz.) | 1 |
| Fig, fresh | 1 (2 oz.) | 0 |
| Filo dough, frozen | 1 oz. (about 1 1/2 sheets) | 2 |
| Fish, Anchovies, canned in oil, drained | 6 | 1 |
| Fish, Baked, stuffed | 1 serving | 8 |
| Fish, Bass, striped, cooked | 1 fillet (6 oz.) | 5 |
| Fish, Blackened | 1 fillet (6 oz.) | 12 |
| Fish, Bluefish, cooked | 1 fillet (6 oz.) | 6 |
| Fish, Carp, cooked | 1 fillet (6 oz.) | 7 |
| Fish, Catfish, cooked | 1 fillet (6 oz.) | 6 |
| Fish, Cod, cooked | 1 fillet (6 oz.) | 4 |
| Fish, Dried | 1 oz. | 2 |
| Fish, Eel | 1 oz. | 2 |
| Fish, Flounder | 1 fillet (6 oz.) | 4 |
| Fish, Fried | 1 fillet (6 oz.) | 12 |
| Fish, Grouper | 1 fillet (6 oz.) | 4 |
| Fish, Haddock, cooked | 1 fillet (6 oz.) | 4 |
| Fish, Halibut, cooked | 1 fillet (6 oz.) | 5 |
| Fish, Herring, cooked | 1 oz. | 1 |
| Fish, Mackeral, canned | 1/2 cup | 3 |
| Fish, Mackeral, cooked | 1 fillet (6 oz.) | 8 |
| Fish, Mahimahi(dolphinfish), cooked | 1 fillet (6 oz.) | 4 |
| Fish, Perch, cooked | 6 oz. | 4 |
| Fish, Pike, cooked | 1 fillet (6 oz.) | 4 |
| Fish, Pollock, cooked | 6 oz. | 4 |
| Fish, Pompano, cooked | 6 oz. | 9 |
| Fish, Rockfish, cooked | 1 fillet (6 oz.) | 4 |
| Fish, Salmon, canned | 1/2 cup (4 oz.) | 4 |
| Fish, Salmon, cooked | 1 fillet (6 oz.) | 7 |
| Fish, Salmon, grilled, frozen | 3 oz. | 2 |
| Fish, Salmon, smoked | 1 oz. | 1 |
| Fish, Sardines, canned in oil, drained | 5 | 3 |
| Fish, Smelt, cooked | 1 oz. | 1 |
| Fish, Snapper, cooked | 1 fillet (6 oz.) | 4 |
| Fish, Sole, cooked | 1 fillet (6 oz.) | 4 |
| Fish, Stuffed, frozen | 1 (5 oz.) | 5 |
| Fish, Swordfish, cooked | 1 steak (6 oz.) | 4 |
| Fish, Tilapia, cooked | 1 fillet (4 oz.) | 2 |
| Fish, Trout, cooked | 1 fillet (6 oz.) | 8 |
| Fish, Trout, rainbow, cooked | 1 fillet (6 oz.) | 6 |
| Fish, Tuna, canned in oil, drained | 1/2 cup | 5 |
| Fish, Tuna, canned in water | 1/2 cup | 3 |
| Fish, Tuna, cooked | 1 fillet (6 oz.) | 6 |
| Fish, Tuna, grilled, frozen | 1 oz. | 2 |
| Fish, Whitefish, smoked | 2 oz. | 1 |
| Fish, Whiting, cooked | 6 oz. | 4 |
| Fish amandine | 1 fillett (6 oz.) | 13 |
| Fish and cheese sandwich, fried, fast food | 1 | 13 |
| Fish and chips | 5 oz. fish fillet with 20 chips (french-fries) | 16 |
| Fish fillet, battered, frozen (prepared without fat) | 1 small (3 oz.) | 5 |
| Fish fillet, grilled, with garlic butter, frozen | 1 (3 3/4 oz.) | 3 |
| Fish fillet, grilled, with lemon pepper, frozen | 1 (3 3/4 oz.) | 3 |
| Fish fillets, breaded, frozen (prepared without fat) | 2 (3 3/4 oz.) | 7 |
| Fish fillets, light, breaded, frozen (prepared without fat) | 3 1/4 | 3 |
| Fish fillet, sandwich, frozen | 1 (4 1/2 oz.) | 8 |
| Fish portions, breaded or battered, prepared from minced fish, frozen (prepared without fat) | 3 oz. | 5 |
| Fish sticks, breaded, frozen | 4 | 4 |
| Fish Veronique | 6 oz. | 11 |
| Flan | 3/4 cup | 8 |
| Flanken | 2 slices (4 oz.) | 8 |
| Flatbreads | 3/4 oz. | 1 |
| Flauta, Beef | 1 (6" x 1 1/4") | 12 |
| Flauta, Chicken | 1 (6" x 1 1/4") | 10 |
| Flauta, Pork | 1 (6" x 1 1/4") | 11 |
| Flour, any type | 1 tsp. | 0 |
| Flour, any type | 3 tbsp. (3/4 oz.) | 1 |
| Flour, Potato | 1 tsp. | 0 |
| Flour, Potato | 1/4 cup | 2 |
| Flour, soy | 1/4 cup | 2 |
| Flour, White | 1 cup | 9 |
| Flour, White | 3 tbsp. | 1 |
| Flour, White | 1 tsp. | 0 |
| Flour, Whole Wheat | 1 cup | 8 |
| Flour, Whole Wheat | 3 tbsp. | 1 |
| Flour, Whole Wheat | 1 tsp. | 0 |
| Focaccia | 1 piece (10" diameter) | 25 |
| Focaccia bread, any type, store-bought | 2 oz. | 3 |
| Fondue, cheese | 1/2 cup fondue with 2 oz. bread | 12 |
| Frankfurter, Rolls, light | 1 (1 1/2 oz.) | 2 |
| Frankfurter, Rolls, reduced-calorie | 1 (1 1/2 oz.) | 1 |
| Frankfurter, Rolls, regular | 1 (1 1/2 oz.) | 3 |
| Frankfurter, beef and pork, regular | 1 (1 3/4 oz.) | 5 |
| Frankfurter, beef and pork, fat-free | 1 (1 3/4 oz.) | 1 |
| Frankfurter, beef and pork, light | 1 (1 3/4 oz.) | 2 |
| Frankfurter, beef and pork, with cheese | 1 (1 3/4 oz.) | 5 |
| Frankfurter, chicken | 1 (2 oz.) | 4 |
| Frankfurter, turkey | 1 (2 oz.) | 3 |
| Frankfurter, turkey, fat-free | 1 (1 1/2 oz.) | 1 |
| Frankfurter, turkey, light | 1 (2 oz.) | 3 |
| Franks in blankets, frozen | 6 (3 oz.) | 9 |
| French fries | 20 (each about 4 1/2" long) or 2 oz.) | 10 |
| French fries, fast food | 1 large serving | 13 |
| French fries, fast food | 1 medium serving | 10 |
| French fries, fast food | 1 small serving | 6 |
| French fries, frozen, baked | 15 (3 oz.) | 2 |
| French toast | 2 slices | 7 |
| French toast, frozen, baked | 2 slices (4 oz.) | 5 |
| French toast sticks, fast food, without syrup | 6 | 12 |
| French toast sticks, frozen | 3 (2 1/2 oz.) | 6 |
| Fried ice cream | 1 scoop (1/2 cup) | 9 |
| Fritters, corn | 3 (each 2 1/2" x 2") | 5 |
| Fritters, vegetable | 1 cup | 10 |
| Frog's legs, fried | 2 (3 oz. with bone) | 4 |
| Fromage frais (soft cheese with fruit) | 3 1/2 oz. | 3 |
| Frosting, store-bought, regular or reduced-fat | 2 tbsp (1 oz.) | 3 |
| Fructose | 1 tbsp | 1 |
| Fruit, candied | 2 tbsp. | 1 |
| Fruit, dried, mixed | 1/4 cup (1 1/2 oz.) | 2 |
| Fruit, spreadable | 1 1/2 tbsp. | 1 |
| Fruit butter, any type | 1 tbsp. | 1 |
| Fruitcake | 1 slice (2 1/2" x 1 3/4" x 1/2") or 2 oz. | 4 |
| Fruit cocktail, unsweetened, canned | 1 cup (9 oz.) | 2 |
| Fruit compote | 1/2 cup | 4 |
| Fruit drink mix, powdered | 8 fl. oz. prepared | 2 |
| Fruit-flavored pieces | 1 package | 2 |
| Fruit-flavored rolls | 1 large | 1 |
| Fruit-flavored rolls | 1 small | 1 |
| Fruit ice | 1 scoop (1/2 cup) | 3 |
| Fruit juice, combined, any type | 1/2 cup (4 fl. oz.) | 1 |
| Fruit juice bar, frozen | 1 (2 1/2 oz.) | 1 |
| Fruit juice bars, no sugar added, frozen | 2 (each 2 oz.) | 1 |
| Fruit juice cup, frozen | 1 (6 1/2 oz.) | 3 |
| Fruit pie, individual, store-bought | 1 (4 1/2 oz.) | 10 |
| Fruit pie filling, canned | 1/3 cup (3 oz.) | 2 |
| Fruit pie filling, light, canned | 1/3 cup (3 oz.) | 1 |
| Fruit salad | 1 cup (9 oz.) | 2 |
| Fudge, plain | 1 piece (1" x 2") or 1 oz. | 3 |
| Funnel cake | 1/2 (8" diameter) | 12 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
G
| Name | Amount | Points |
| Garlic bread | 1 slice (1 oz.) | 4 |
| Garlic bread, frozen | 1 piece | 4 |
| Gazpacho | 1 cup | 5 |
| Gazpacho, canned | 1 cup | 1 |
| Gefilte fish | 1 piece (2 1/2 oz.) | 2 |
| Gelatin, fruit flavored | 1/2 cup prepared | 2 |
| Gelatin, fruit flavored, sugar free | 1/2 cup prepared | 0 |
| Gelatin-fruit mold | 1/2 cup | 3 |
| General Tso's chicken | 1 cup | 15 |
| Gherkins, fresh | 1 cup or 1 medium | 0 |
| Giardeniera (vegetable medley, without olives, packed in vinegar) | 1 cup | 0 |
| Gin | 1 jigger ( 1 1/2 fl. oz.) | 2 |
| Gin and tonic | 1 ( 6 fl. oz.) | 4 |
| Gingerbread | 3" square | 6 |
| Gin gimlet | 1 (2 1/2 fl. oz.) | 3 |
| Gizzards, cooked | 1 oz. | 1 |
| Gnocchi, any type | 1 cup | 7 |
| Gnocchi, cheese | 1 cup | 13 |
| Gnocchi, potato | 1 cup | 4 |
| Gnocchi, spinach | 1 cup | 9 |
| Goat meat, cooked | 1 oz. | 1 |
| Gobo (burdock) | 1/2 cup (2 oz.) | 1 |
| Goose, wild, cooked | 1 oz. | 1 |
| Gooseberries | 1 cup (5 oz.) | 1 |
| Gourd, white, flowered | 1 cup | 0 |
| Graham cracker crumbs | 2 tbsp. | 1 |
| Graham crackers | 2 (2 1/2" squares) or 1/2 oz. | 1 |
| Graham crackers, chocolate-covered | 2 (1/2 oz.) | 2 |
| Graham crackers, mini, any variety | 3/4 oz. | 2 |
| Granola bar, any type other than chocolate-covered | 1 (1 oz.) | 3 |
| Granola bar, chocolate-covered | 1 (1 1/3 oz.) | 4 |
| Granola bar, reduced-calorie | 1 (1 oz.) | 2 |
| Grapefruit | 1 (16 oz.) | 2 |
| Grapefruit juice, any type | 1/2 cup (4 fl. oz.) | 1 |
| Grapefruit sections | 1 cup (9 oz.) | 1 |
| Grape juice (carbonated or non-carbonated) | 1/2 cup (4 fl. oz.) | 1 |
| Grape leaves | 1 cup | 0 |
| Grapes | 1 cup, 20 small or 12 large | 1 |
| Gravy, beef, chicken or turkey, canned | 1/4 cup | 1 |
| Gravy, brown | 1/4 cup | 2 |
| Gravy, cream | 1/4 cup | 3 |
| Gravy, fat-free, canned | 1/2 cup | 1 |
| Gravy, sausage, canned | 1/4 cup | 2 |
| Gravy and salisbury steak, frozen | 1 steak with gravy (4 3/4 oz.) | 4 |
| Gravy and sliced beef, canned | 1/2 cup (5 oz.) | 6 |
| Gravy and sliced beef, frozen | 2 slices with gravy (4 3/4 oz.) | 2 |
| Gravy and sliced turkey, frozen | 2 slices with gravy (4 3/4 oz.) | 2 |
| Greek salad, with dressing | 3 cups | 8 |
| Green papaya | 1 cup | 1 |
| Greens (beet, chard, collard, dandelion, kale, mustard, turnip), cooked | 1 cup | 0 |
| Green tea ice cream | 1 scoop (1/2 cup) | 4 |
| Grouper | 1 fillet (6 oz.) | 4 |
| Guacamole | 1/4 cup | 2 |
| Guacamole, store-bought | 1/4 cup (2 oz.) | 2 |
| Guava | 1 (4 oz.) or 1/3 pulp | 1 |
| Guinea hen, cooked | 1 oz. | 1 |
| Gum, chewing, with sugar or sugarless | 1 stick or piece | 0 |
| Gumbo, seafood, with rice | 1 cup | 3 |
| Gumbo, seafood, with rice, store-bought | 1 cup (9 oz.) | 5 |
| Gumbo, with rice mix | 1/4 cup mix (1 1/2 oz.) | 3 |
| Gumbo base (seasoning mix) | 1 1/2 tbsp. (1/2 oz.) | 1 |
| Gumdrops | 8 (1 oz.) | 3 |
| Gyro | 1 (6") | 12 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
H
| Name | Amount | Points |
| Haddock | 1 fillet (6 oz.) | 4 |
| Half and Half | 2 tbsp.(1 fl. oz.) | 1 |
| Halibut | 1 fillet (6 oz.) | 4 |
| Halvah | 1 piece (2" x 1 3/4" x 1") | 5 |
| Halvah, store-bought | 1 1/2 oz. | 6 |
| Ham, cooked | 1 slice, 1/2 cup cubed or shredded or 2 oz. | 3 |
| Ham, glazed, with pineapple | 4 oz. ham with 1/2 pineapple slice | 6 |
| Ham and cheese sandwich, grilled | 1 | 15 |
| Hamantaschen | 1 piece (3" diameter) | 3 |
| Hamburger, microwave, frozen | 1 small (1 1/2 oz.) | 3 |
| Hamburger bun, | 1 | 3 |
| Hamburger bun, light, | 1 | 2 |
| Hamburger bun, reduced-calorie | 1 | 1 |
| Hamburger, dinner in a box | 1 cup prepared | 7 |
| Hamburger, Large, fast-food | 1 | 13 |
| Hamburger, microwave, frozen | 1 small (1 1/2 oz.) | 3 |
| Hamburger, Small, fast-food | 1 | 6 |
| Hamburger, without mayonnaise, lettuce & tomato | 1 | 9 |
| Haroset | 1 cup | 4 |
| Hash, corned beef, canned | 1 cup | 10 |
| Hash, roast beef, canned | 1 cup | 9 |
| Hazelnut and chocolate spread | 1 tbsp. (1/2 oz.) | 2 |
| Hazelnuts | 20 nuts (1 oz. shelled) | 4 |
| Heart, Beef, cooked | 1 oz. | 1 |
| Heart, Chicken, cooked | 1 oz. | 1 |
| Hearts of palm (palmetto) | 1 cup (7 oz.) | 0 |
| Herring, chopped | 1/4 cup | 4 |
| Herring, cooked | 1 oz. | 2 |
| Herring, pickled | 1/2 cup | 2 |
| Herring fillets, store-bought | 1/4 cup (2 oz.) | 3 |
| Herring in cream sauce, store-bought | 1/4 cup (2 oz.) | 3 |
| Herring in wine sauce, store-bought | 1/2 cup (2 oz.) | 2 |
| Herring salad | 1/4 cup (2 oz.) | 3 |
| Highball | 1 (6 fl. oz.) | 3 |
| Hoisin sauce | 1 tsp. | 0 |
| Hollandaise sauce | 1/4 cup | 8 |
| Hollandaise sauce, store-bought | 1/4 cup (2 oz.) | 4 |
| Hominy, whole | 1 cup cooked | 2 |
| Hominy grits | 1 cup cooked (9 oz.) or 1 1/2 oz. uncooked | 2 |
| Honey | 1 tbsp. | 1 |
| Honey | 1 cup | 20 |
| Honey bun, glazed | 1 (4' x 3" oval) | 6 |
| Honey cake | 1 slice (5" x 3" x 1") | 7 |
| Honey roll | 1 | 5 |
| Honeydew melon | 1/8 (6 oz.) or 1 cup | 1 |
| Horseradish, prepared | 1 tbsp. | 0 |
| Horseradish sauce, store-bought | 2 tbsp. (1 oz.) | 3 |
| Horseradish tree leaves (marongay) | 1 cup or 1 oz. | 0 |
| Hot and sour soup | 1 cup | 2 |
| Hot chocolate, homemade, without whipped topping | 1 cup (8 fl. oz.) | 6 |
| Hot chocolate, homemade, with whipped topping | 1 cup (8 fl. oz.) | 7 |
| Hot dog sauce | 1/4 cup (2 oz.) | 1 |
| Huevos rancheros | 2 eggs on 2 tortillas | 14 |
| Hummus, any type | 1/4 cup | 3 |
| Hummus, store-bought | 1/4 cup | 2 |
| Hunan Beef | 1 cup | 9 |
| Hush puppies | 2 | 4 |
| Hush puppies, frozen (prepared without fat | 3 (2 oz.) | 2 |
| Hush puppy mix | 1/4 cup mix (1 oz.) | 3 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
I
| Name | Amount | Points |
| Ice cream, fat-free, no sugar added | 1 scoop (1/2 cup) | 2 |
| Ice cream, fat-free, sweetened with sugar | 1 scoop (1/2 cup) | 2 |
| Ice cream, fried | 1 scoop (1/2 cup) | 11 |
| Ice cream, light, no sugar added | 1 scoop (1/2 cup) | 2 |
| Ice cream, light, sweetened with sugar | 1 scoop (1/2 cup) | 3 |
| Ice cream, premium | 1 scoop (1/2 cup) | 7 |
| Ice cream, regular | 1 scoop (1/2 cup) | 4 |
| Ice cream bar, chocolate-covered | 1 (3 fl. oz.) | 5 |
| Ice cream bar, chocolate-covered, with crisp rice, no sugar added | 1 (1 1/2 oz.) | 3 |
| Ice cream bar, chocolate-covered, with crisp rice, sweetened with sugar | 1 (2 oz.) | 5 |
| Ice cream cone, plain or sugar | 1 small | 1 |
| Ice cream sandwich | 1 | 4 |
| Ice cream sandwich, reduced-calorie | 1 | 4 |
| Ice cream soda | 1 (12 fl. oz.) | 8 |
| Ice cream sundae | 1 scoop (1/2 cup) ice cream with syrup, nuts, and whipped topping | 8 |
| Ice cream sundae cone | 1 (3 1/2 oz.) | 8 |
| Ice pop, fruit-flavored | 1 (1 3/4 fl. oz.) | 1 |
| Instant breakfast | 1 envelope prepared with 1 cup reduced-fat(2%) milk | 5 |
| Instant breakfast | 1 envelope prepared with 1 cup fat-free milk | 4 |
| Instant breakfast | 1 envelope prepared with 1 cup whole milk | 6 |
| Irish brown stew | 1 cup | 7 |
| Irish coffee | 1 (6 fl. oz. with 2 tbsp. whipped cream) | 4 |
| Irish soda bread | 1/12 of 8" round loaf or 3 1/2 oz. | 5 |
| Italian Ice, resturant prepared | 1/2 cup | 1 |
| Italian toast snacks, store-bought | 4 (1 oz.) | 3 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
J
| Name | Amount | Points |
| Jackfruit | 1/2 cup | 2 |
| Jalapenos, stuffed (prepared without fat) | 2 (each 1 oz.) | 4 |
| Jambalaya, chicken, with rice | 1 1/2 cups | 9 |
| Jambalaya, fish, with rice | 1 1/2 cups | 7 |
| Jambalaya mix | 1/4 cup (1 1/2 oz.) | 3 |
| Jam, jelly, or preserves | 1 tbsp. | 1 |
| Jelly beans | 10 (1 oz.) | 2 |
| Jerusalem artichokes (sunchokes) | 1 cup (5 oz.) | 0 |
| Jicama (yam bean root, chop suey root, Chinese yam) | 1 cup or 4 oz. | 0 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
K
| Name | Amount | Points |
| Kabobs, beef, chicken, or lamb | 2 skewers | 8 |
| Kabobs, fish | 2 skewers | 6 |
| Kasha (buckwheat groats) | 1 cup cooked or 2 oz. uncooked | 3 |
| Kasha varnishkes | 1 cup | 4 |
| Kataifi | 1 piece (2" long) | 5 |
| Ketchup | 1/4 cup | 1 |
| Key Lime pie | 1/8 of 9" one-crust pie | 12 |
| Kheer | 1/2 cup | 5 |
| Kibbe, baked | 3 (1 1/2" squares) | 3 |
| Kibbe, uncooked | 1/2 cup | 4 |
| Kidney, cooked | 1/2 cup (2 oz.) | 2 |
| Kim Chee (Korean-style pickled vegetables) | 1 cup (4 oz.) | 0 |
| Kishke | 1 small piece | 4 |
| Kiwi fruit | 1 (4 oz.) | 1 |
| Knish, any type | 1 (3 1/2" square) | 6 |
| Knish, potato, store-bought | 1 (4 1/2 oz.) | 3 |
| Knockwurst | 2 oz. | 5 |
| Kohlrabi, cooked or uncooked | 1 cup or 2 medium | 0 |
| Kreplachs, boiled | 2 (each 4" x 3" x 3") | 5 |
| Kreplachs, fried | 2 (each 4" x 3" x 3") | 7 |
| Kreplachs, frozen | 4 (3 oz.) | 4 |
| Kugel, lukschen | 1 piece (3" x 3 1/4") | 7 |
| Kugel, noodle, store-bought | 1/2 cup (4 oz.) | 3 |
| Kugel, potato | 1 piece (3" x 3 1/4") | 3 |
| Kugel, potato, store-bought | 1/2 cup (3 1/2 oz.) | 4 |
| Kumquats | 10 small or 5 medium (3 oz.) | 1 |
| Kung pao chicken | 1 cup | 16 |
| Kung pao sauce | 2 tbsp. | 1 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
L
| Name | Amount | Points |
| Ladyfingers, store-bought | 1 large or 2 small (1/2 oz.) | 1 |
| Lamb, ground, cooked | 1/2 cup (2 oz.) | 4 |
| Lamb, regular, cooked | 1 slice, 1 chop, 1/2 cup cubed or shredded or 2 oz. | 4 |
| Lamb, lean (leg and loin cuts with all visible fat trimmed), cooked | 1 slice, 1chop, 1/2 cup cubed or shredded or 2 oz. | 3 |
| Lamb, biryani | 1 cup | 12 |
| Lamb's quarters, cooked | 1 cup | 1 |
| Lamb stew | 1 cup | 5 |
| Lard | 1 tbsp. | 3 |
| Lasagna, cheese, with tomato sauce, frozen | 1 package (10 oz.) | 8 |
| Lasagna, chicken, frozen | 1 cup (7 oz.) | 5 |
| Lasagna, vegetable, frozen | 1 cup (7 1/2 oz.) | 5 |
| Lasagna, with meat | 1 cup | 6 |
| Lasagna, with meat sauce, frozen | 1 cup (7 1/2 oz.) | 6 |
| Lasgana noodles, uncooked | 2 1/2 or 2 oz. | 4 |
| Lasagna, vegetable, frozen | 1 cup | 5 |
| Lasagna, vegetarian, with cheese | 1 serving | 10 |
| Lasagna, vegetarian, with cheese and spinach | 1 serving | 9 |
| Latte, made with low-fat milk | 1 small (8 fl. oz.) | 3 |
| Latte, made with fat-free milk | 1 small (8 fl. oz.) | 2 |
| Latte, made with whole milk | 1 small (8 fl. oz.) | 3 |
| Latte, made with low-fat milk | 1 tall (12 fl. oz.) | 4 |
| Latte, made with fat-free milk | 1 tall (12 fl. oz.) | 2 |
| Latte, made with whole milk | 1 tall (12 fl. oz.) | 5 |
| Latte, made with low-fat milk | 1 grande (16 fl. oz.) | 4 |
| Latte, made with fat-free milk | 1 grande (16 fl. oz.) | 3 |
| Latte, made with whole milk | 1 grande (16 fl. oz.) | 6 |
| Lavash | 1/4 of 10" cracker or 2 1/4 oz. | 6 |
| Leeks, cooked or uncooked | 1 cup or 2oz. | 0 |
| Lemon | 1 | 0 |
| Lemonade | 1 cup (8 fl. oz.) | 2 |
| Lemon grass chicken | 1 cup | 8 |
| Lentils, dry | 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked | 1 |
| Lentil soup | 1 cup | 3 |
| Lentil soup, canned | 1 cup | 2 |
| Lentil soup in a cup | 1 (2 oz. dry) | 3 |
| Lettuce, any type | 1 cup | 0 |
| Lichees, fresh | 10 medium (6 oz.) | 1 |
| Licorice | 1 oz. | 2 |
| Linguine, with red clam sauce | 1 cup linguine with 1/2 cup sauce | 6 |
| Linguine, with white clam sauce | 1 cup linguine with 1/2 cup sauce | 8 |
| Liqueurs, any type | 1 jigger (1 1/2 fl. oz.) | 4 |
| Liquor (gin, rum, scotch, tequila, vodka, whiskey) | 1 jigger (1 1/2 fl. oz.) | 2 |
| Liver, beef, cooked | 1 slice or 1/2 cup (2 oz.) | 2 |
| Liver, chopped | 1/4 cup | 5 |
| Liver pate | 1 slice (4 1/4" x 1 1/2" x 1/2") or 2 oz. | 3 |
| Livers, chicken, cooked | 1/2 cup (2 oz.) | 2 |
| Liver with bacon | 2 slices (4 oz.) | 9 |
| Liver with onions | 2 slices (4 oz.) | 7 |
| Liverwurst | 1 oz. | 3 |
| Lobster bisque | 1 cup | 5 |
| Lobster bisque, canned, made with low-fat or skim milk | 1 cup | 2 |
| Lobster bisque, canned, made with whole milk | 1 cup | 3 |
| Lobster Cantonese | 1 cup | 9 |
| Lobster meat, canned | 1/2 cup or 4 oz. | 2 |
| Lobster meat, cooked | 1/2 cup (2 oz.) | 1 |
| Lobster Newburg | 1 cup | 11 |
| Lobster, roll sandwich | 1 | 5 |
| Lobster salad | 1/2 cup | 4 |
| Lobster salad sandwich | 1 | 8 |
| Lobster, steamed | 1 (1 1/4 pound lobster or 4 1/2 oz. lobster meat) | 3 |
| Lobster thermidor | 1 cup | 16 |
| Loganberries | 1 cup (5 oz.) | 1 |
| Lollipop | 1 (2 1/4" diameter) | 1 |
| Lo mein, with beef, chicken, or pork | 1 cup | 8 |
| Lo mein, with shrimp | 1 cup | 8 |
| Loquats | 10 (6 oz.) | 1 |
| Lotus root, cooked | 1 cup or 16 slices | 1 |
| Luncheon meat, canned | 2 oz. | 5 |
| Luncheon meat, canned, light | 2 oz. | 3 |
| Luncheon meat, fat-free | 2 oz. | 1 |
| Luncheon meat, lean (less than 2g fat per oz), 1 slice or 1 oz. | 1 slice or 1 oz. | 1 |
| Luncheon meat, regular(4 grams fat or more per oz.) | 1 slice (1 oz.) | 2 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
M
| Name | Amount | Points |
| Macadamia nuts | 12 nuts (1 oz. shelled) | 5 |
| Macaroni | 1 cup cooked or 1 1/2 oz. uncooked | 3 |
| Macaroni and cheese | 1 cup | 7 |
| Macaroni and cheese, frozen | 1 cup (7 1/2 oz.) | 6 |
| Macaroni and cheese, package mix | 1 cup prepared | 9 |
| Macaroni and cheese in a cup | 1 (2 oz. dry) | 5 |
| Macaroni salad | 1/2 cup | 6 |
| Macaroni salad, store-bought | 1/2 cup (3 3/4 oz.) | 5 |
| Macaroons | 2 | 2 |
| Mackarel, canned | 1/4 cup or 2 oz. | 2 |
| Mackarel, cooked | 1 fillet (6 oz.) | 8 |
| Mahi mahi (dolphin fish), cooked | 1 fillet (6 oz.) | 4 |
| Mandarin orange, fresh | 1 (6 oz.) | 1 |
| Mandarin orange, unsweetened, canned | 1 cup (8 oz.) | 2 |
| Mandlebrot | 2 slices (3" x 2" x 1/2") | 3 |
| Mango | 1 (8 oz.) | 2 |
| Manhattan | 1 (2 fl. oz.) | 3 |
| Manhattan clam chowder | 1 cup | 5 |
| Manhattan clam chowder, canned | 1 cup | 2 |
| Manicotti, cheese, without sauce, frozen | 2 (5 1/2 oz.) | 6 |
| Manicotti, cheese, wtih tomato sauce, frozen | 1 package (10 oz.) | 8 |
| Manicotti shells, dry | 2 (1 oz.) | 2 |
| Manicotti with meat sauce | 2 shells with 1/2 cup sauce | 15 |
| Manicotti with tomato sauce | 2 shells with 1/2 cup sauce | 11 |
| Maraschino cherry | 1 | 0 |
| Margarine, fat-free | 4 tbsp. | 1 |
| Margarine, reduced-calorie (stick) | 1 1/2 tsp. | 1 |
| Margarine, reduced-calorie (tub) | 2 tsp. | 1 |
| Margarine, regular | 1 tsp. | 1 |
| Margarine, squeeze | 1 tsp. | 1 |
| Margarita | 1 (4 fl. oz.) | 5 |
| Margarita mix | 1/2 cup (4 fl. oz.) mix | 3 |
| Marinara sauce | 1/2 cup | 3 |
| Marinara sauce, store-bought | 1/2 cup (4 1/2 oz.) | 2 |
| Marshmallow creme, store-bought | 2 tbsp. (1/2 oz.) | 1 |
| Marshmallows | 2 medium (1/2 oz.) | 1 |
| Martini | 1 (2 fl. oz.) | 3 |
| Marzipan | 1 oz. | 3 |
| Matzo, any type | 1 board (1 oz.) | 2 |
| Matzo ball soup, canned | 1 cup | 2 |
| Matzo brie | 1/4 of 10" round or 1 cup | 6 |
| Matzo cake meal | 3 tbsp. | 2 |
| Matzo cake meal | 1 tsp. | 0 |
| Matzo farfel | 1/4 cup (1/2 oz.) | 1 |
| Matzo meal | 3 tbsp. | 2 |
| Matzo meal | 1 tsp. | 0 |
| Mayonnaise, fat-free | 4 tbsp. | 1 |
| Mayonnaise, reduced-calorie | 2 tsp. | 1 |
| Mayonnaise, regular, commercial and homemade | 1 ttsp. | 1 |
| Meat, canned | 2 oz. | 3 |
| Meat, ground, cooked | 1 patty (3 oz.) | 6 |
| Meat, ground, lean (10% or less fat), cooked | 1 patty (3 oz.) | 5 |
| Meatballs, without sauce, frozen | 6 (3 oz.) | 6 |
| Meatballs, with tomato sauce | 2 meatballs (each 1 1/2 " diameter) or 3 oz. with 1/2 cup sauce | 10 |
| Meat loaf | 1 slice (5" x 2 1/2" x 3/4") or 5 1/4 oz. | 8 |
| Meat spread, canned | 1/4 cup | 3 |
| Melba toast, all varieties | 6 rounds or 4 slices (3/4 oz.) | 1 |
| Melon balls | 1 cup (6 oz.) | 1 |
| Menudo (beef tripe and hominy stew), canned | 1 cup (8 1/2 oz.) | 4 |
| Meringue pie, any type | 1/8 of 9" pie | 9 |
| Meringue pie, any type, frozen | 1 slice (5 oz.) | 7 |
| Mexican coffee | 1 (6 fl. oz. with 2 tbsp. whipped cream) | 3 |
| Milk, calcium-fortified (1%) | 1 cup (8 fl. oz.) | 2 |
| Milk, calcium-fortified, skim | 1 cup (8 fl. oz.) | 2 |
| Milk, evaporated, skimmed or low-fat | 1/2 cup (4 fl. oz.) | 2 |
| Milk, evaporated, whole | 1/2 cup (4 fl. oz.) | 3 |
| Milk, instant nonfat dry | 1/3 cup powder | 2 |
| Milk, lactose-reduced (1%) | 1 cup (8 fl. oz.) | 2 |
| Milk, lactose-reduced (2%) | 1 cup (8 fl. oz.) | 3 |
| Milk, lactose-reduced, nonfat | 1 cup (8 fl. oz.) | 2 |
| Milk, low-fat (1%) or light | 1 cup (8 fl. oz.) | 2 |
| Milk, low-fat or reduced-fat (2%) | 1 cup (8 fl. oz.) | 3 |
| Milk, skim, nonfat, or fat-free | 1 cup (8 fl. oz.) | 2 |
| Milk, sweetened, condensed | 1/3 cup (3 fl. oz.) | 7 |
| Milk, whole | 1 cup (8 fl. oz.) | 4 |
| Milk shake, any flavor, fast food | 1 | 9 |
| Millet | 1/3 cup cooked or 3/4 oz. uncooked | 1 |
| Mimosa | 1 (6 fl. oz.) | 2 |
| Mincemeat, store-bought | 1/4 cup (2 1/2 oz.) | 3 |
| Mincemeat pie, with meat | 1/8 of 9" two-crust pie | 14 |
| Mincemeat pie, without meat | 1/8 of 9" two-crust pie | 14 |
| Mince pie, frozen | 1 slice (4 1/2 oz.) of two-crust pie | 7 |
| Minestrone soup | 1 cup | 4 |
| Minestrone soup, canned | 1 cup | 2 |
| Minestrone soup, low-fat, canned | 1 cup | 2 |
| Minestrone soup in a cup | 1 (1 1/2 oz. dry) | 2 |
| Mint, chocolate-covered | 1 (2 1/2" diameter) | 3 |
| Miso (fermented soybean paste) | 1 tsp. | 0 |
| Miso soup | 1 cup | 2 |
| Molasses, light or blackstrap | 1 tbsp. | 1 |
| Mole sauce, brown, store-bought | 2 tbsp. (1 oz.) | 4 |
| Mole sauce, green, store-bought | 2 tbsp. (1 oz.) | 4 |
| Moo goo gai pan | 1 cup | 7 |
| Moose, cooked | 1 oz. | 1 |
| Moo shoo pork | 1/2 cup with 2 pancakes | 10 |
| Mornay sauce | 1/4 cup | 4 |
| Moussaka | 1 piece (3" x 4") | 12 |
| Mozzarella, breaded, frozen (prepared without fat) | 2 pieces (each 1/2 oz.) | 3 |
| Mozzarella, fried | 2 slices (each 2 3/4" x 1" x 1/2") | 10 |
| Muffin, any type (other than bran) | 1 large (3" diameter) or 4 oz. | 6 |
| Muffin, any type, fast food | 1 | 6 |
| Muffin, any type (other than bran), store-bought | 1 large (4 oz.) | 10 |
| Muffin, any type (other than bran), store-bought | 2 mini (each 1 oz.) | 6 |
| Muffin, bran | 1 large (3" diameter) or 4 oz. | 5 |
| Muffin, bran, store-bought | 1 large (4 oz.) | 9 |
| Muffin, breakfast (egg and cheese with sausage, ham, or canadian bacon on English muffin), frozen | 1 (4 1/2 oz.) | 7 |
| Muffin, Englixh, any type | 1 (2 oz.) | 2 |
| Muffin, fat-free | 1 small, 1/2 large, or 2 oz. | 2 |
| Mulberries | 1 cup (4 oz.) | 1 |
| Muligatawny soup | 1 cup | 5 |
| Mushroom-barley soup | 1 cup | 5 |
| Mushroom gravy and charbroiled beef patty, frozen | 1 patty with gravy (5 3/4 oz.) | 4 |
| Mushrooms | 1 cup | 0 |
| Mushrooms, breaded, frozen (prepared without fat) | 7 (3 oz.) | 3 |
| Mushrooms, dried | 1 cup reconstituted, 4 large, or 16 small | 0 |
| Mushrooms, marinated | 1/2 cup | 4 |
| Mushrooms, stuffed | 4 | 3 |
| Mushroom soup, cream of | 1 cup | 8 |
| Mushroom soup, cream of, canned (made with low-fat or skim milk) | 1 cup | 3 |
| Mushroom soup, cream of, canned (made with whole milk) | 1 cup | 4 |
| Mushroom soup, cream of, low-fat, canned (made with low-fat or skim milk) | 1 cup | 2 |
| Mussels, canned | 1/2 cup or 4 oz. | 2 |
| Mussels, cooked | 1/2 cup (2 oz.) | 1 |
| Mussels marinieres | 4 mussels with 3 tbsp. sauce | 7 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
N
| Name | Amount | Points |
| Naan | 1 piece (7" - 8" diameter) | 4 |
| Nachos, beef | 4 | 13 |
| Nachos, cheese | 4 | 8 |
| Nachos, cheese and bean | 4 | 9 |
| Nachos, chicken | 4 | 11 |
| Nachos with cheese sauce | 1/2 cup tortilla chips with 1/4 cup cheese sauce | 5 |
| Nam Prik | 1 tbsp. | 1 |
| Nebeyaki udon | 2 cups | 8 |
| Napoleon | 1 (4 1/2" x 2" x 1 1/2") | 13 |
| Nectar, any type | 1/2 cup (4 fl. oz.) | 1 |
| Nectarine | 1 (4 oz.) | 1 |
| New England clam chowder | 1 cup | 5 |
| New England clam chowder, canned (made with low-fat or skim milk) | 1 cup | 3 |
| New England clam chowder, canned (made with whole milk) | 1 cup | 4 |
| New England clam chowder, low-fat, canned (made with low-fat or skim milk) | 1 cup | 2 |
| Noodles, cellophane, cooked | 1 cup | 3 |
| Noodles, egg | 1 cup cooked or 1 1/2 oz. uncooked | 3 |
| Noodles, Oriental (bean thread) | 1 cup prepared | 4 |
| Noodles and sauce mix | 1/2 cup prepared | 3 |
| Nuoc cham | 1 tbsp. | 0 |
| Nuts, mixed, | 1 oz. shelled | 4 |
| Nuts, wheat-based | 1 oz. shelled | 5 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
O
| Name | Amount | Points |
| Oat milk, any flavor | 1 cup (8 fl. oz.) | 2 |
| Oil, vegetable | 1 tsp. | 1 |
| Oil, vegetable | 1 cup | 58 |
| Okra, breaded, frozen (prepared without fat) | 3/4 cup or 18 (3 oz.) | 2 |
| Okra, cooked | 1 cup | 0 |
| Okra, fried | 1 cup | 8 |
| Old-fashioned | 1 (2 fl. oz.) | 3 |
| Olives | 10 small or 6 large (1 oz.) | 1 |
| Olive spread, store-bought | 1 tbsp. (1/2 oz.) | 2 |
| Omelet, cheese, 2-egg | 1 | 8 |
| Omelet, ham and cheese, 2-egg | 1 | 9 |
| Omelet, herb or plain, 2-egg | 1 | 6 |
| Omelet, vegetable, 2-egg | 1 | 7 |
| Onion, blooming, battered and fried | 1/4 (16" diameter) | 6 |
| Onion rings, fast food | 1 medium serving(8-9 onion rings) | 10 |
| Onion rings, fried | 4 (each 4" diameter) or 3 oz. | 6 |
| Onion rings, frozen (prepared without fat) | 10 large rings(3-4" diameter) | 7 |
| Onions, cooked | 1 cup | 1 |
| Onions, uncooked | 1 cup | 0 |
| Onion soup, French, au gratin | 1 cup | 6 |
| Onion soup mix | 1 cup prepared or 1/2 envelope | 1 |
| Opossum, cooked | 1 oz. | 1 |
| Orange | 1 (5 oz.) | 1 |
| Orange-grapefruit juice | 1/2 cup (4 fl. oz.) | 1 |
| Orange juice, any type | 1/2 cup (4 fl. oz.) | 1 |
| Orange roughy, cooked | 1 fillet (6 oz.) | 4 |
| Orange sections | 1 cup (6 oz.) | 1 |
| Oriental soup in a cup | 1 (1 oz. dry) | 2 |
| Oriental soup mix, single-serving | 1 cup prepared | 7 |
| Osso bucco | 6 oz. veal with 1/4 cup sauce | 13 |
| Ostrich, cooked | 1 oz. | 1 |
| Oyster crackers | 20 (1/2 oz.) | 1 |
| Oysters, canned | 1/2 cup or 4 oz. | 2 |
| Oysters, cooked | 1/2 cup (2 oz.) | 1 |
| Oyster sauce | 1 tsp. | 0 |
| Oysters Rockefeller | 4 oysters | 5 |
| Oyster Pie | 1 slice (1/8 of 9" pie) | 9 |
| Oyster po' boy | 1 (6") | 17 |
| Oyster stew, canned (made with low-fat or skim milk) | 1 cup | 3 |
| Oyster stew, canned (made with whole milk) | 1 cup | 4 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
P
| Name | Amount | Points |
| Pad Thai | 1 cup | 7 |
| Paella | 1 cup | 7 |
| Pancake, any type, homemade, frozen, or made from mix | 1 (4" diameter) | 2 |
| Pancake and sausage on a stick | 1 (2 oz.) | 5 |
| Pancakes, Chinese | 3 | 2 |
| Pancakes, fast food | 3, without margarine and syrup | 6 |
| Pancakes, mini, frozen, without syrup | 6 (2 1/4 oz.) | 3 |
| Panettone | 1/12 of 9" tube or 1 1/2 oz. | 6 |
| Papaya1/2 (8 oz.) or 1 cup (5 oz.) | 1 | |
| Paprikash | 2 cups (1 1/2 cups chicken mixture with 1/2 cup sauce) | 9 |
| Paratha | 4" triangle | 4 |
| Parsnips, cooked or uncooked | 1 cup or 6 oz. | 1 |
| Passion fruit | 3 (3 oz.) | 1 |
| Passover sponge cake | 1/12 of 9" tube | 3 |
| Pasta, any type | 1 cup cooked or 1 1/2 oz. uncooked | 3 |
| Pasta e fagioli | 1 cup | 7 |
| Pasta Primavera | 2 cups | 6 |
| Pasta salad | 1/2 cup | 3 |
| Pasta salad, store-bought | 1/2 cup (3 3/4 oz.) | 3 |
| Pasta salad mix, packaged (prepared according to directions) | 1/2 cup prepared | 4 |
| Pasta shells, stuffed with ricotta cheese, without sauce, frozen | 2-3 pieces (5 1/4 oz.) | 6 |
| Pasta soup with vegetables, canned | 1 cup | 2 |
| Pastitsio | 1 piece (3 1/4" x 3") | 11 |
| Pastrami luncheon meat | 1 slice (1 oz.) | 3 |
| Pastrami luncheon meat (made from turkey) | 1 slice (1 oz.) | 2 |
| Pate, fish, store-bought | 2 oz. | 3 |
| Pate, meat, store-bought | 1/4 cup (2 oz.) | 5 |
| Peach, fresh | 1 (6 oz.) | 1 |
| Peaches, unsweetened, canned | 1 cup (9 oz.) | 2 |
| Peach melba | 1 scoop (1/2 cup) ice cream with 2 peach halves and raspberry sauce | 8 |
| Peanut brittle | 1 oz. | 4 |
| Peanut brittle, store-bought | 4 pieces (1 oz.) | 3 |
| Peanut butter | 1 tbsp. | 2 |
| Peanut buttter, reduced-fat | 1 tbsp. | 2 |
| Peanut sauce, Thai, canned | 2 tbsp. (1 oz.) | 1 |
| Peanuts | 40 nuts (1 oz. shelled) | 4 |
| Peanuts, chocolate-covered | 1 oz. | 4 |
| Peanuts, honey, reduced-fat | 1/4 cup (3/4 oz.) | 2 |
| Pear, fresh | 1 (5 oz.) | 1 |
| Pear, poached | 1 pear with 2 tbsp. whipped cream | 4 |
| Pears, unsweetened, canned | 1 cup (9 oz.) | 2 |
| Peas, dry, black-eyed | 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked | 1 |
| Peas, dry, split | 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked | 1 |
| Peas, green, cooked or uncooked | 1 cup or 6 oz. | 1 |
| Pecan pie | 1/8 or 9" one-crust pie | 11 |
| Pecan pie, frozen | 1 slice (4 1/2 oz.) of one-crust pie | 10 |
| Pecans | 14 halves (1 oz. shelled) | 5 |
| Peking duck | 2 oz. duck with 1 piece duck skin and 3 pancakes | 11 |
| Pepper, bell | 1 cup, 1 medium or 4 oz. | 0 |
| Pepper, chili | 1 cup, 1 medium or 6 oz. | 0 |
| Pepper, jalapeno, canned | 1 cup or 6 oz. | 0 |
| Pepper, stuffed with beef, in tomato sauce, frozen | 1 with sauce (7 oz.) | 4 |
| Pepper, stuffed with beef and rice | 1 | 6 |
| Pepperoni | 1 oz. | 4 |
| Pepper steak | 6 oz. | 13 |
| Perch, cooked | 1 fillet (6 oz.) | 4 |
| Persimmon | 1 (6 oz.) | 2 |
| Persian noodle soup, store-bought | 1 cup | 3 |
| Persian pomegranate soup, store-bought | 1 cup | 4 |
| Pesto sauce | 2 tbsp. | 3 |
| Pesto sauce, store-bought | 2 tbsp. (1 oz.) | 3 |
| Petite marmite | 2 cup | 7 |
| Petit fours | 2 (each 1 3/4" x 1 1/2" x 1") | 3 |
| Pheasant, cooked | 1 oz. | 1 |
| Phyllo dough, frozen | 1 oz. (about 1 1/2 sheets) | 2 |
| Pickle, unsweetened | 1 cup or 1 medium | 0 |
| Pickles, sweet | 2 large | 1 |
| Pico de gallo | 1/2 cup | 0 |
| Pie crust, any type | 1/8 of 9" one-crust pie | 5 |
| Pie crust, any type | 1/8 of 9" two-crust pie | 7 |
| Pie crust, any type, refrigerated or frozen | 1/8 of 9" one-crust pie | 2 |
| Pierogies, cabbage | 4 (each 3 1/2") | 12 |
| Pierogies, cheese | 4 (each 3 1/2") | 12 |
| Pierogies, meat | 4 (each 3 1/2") | 12 |
| Pierogies, potato | 4 (each 3 1/2") | 12 |
| Pierogies, potato and cheese | 3 (4 oz.) | 4 |
| Pierogies, potato and cheese or onion, low-fat, frozen | 3 (4 oz.) | 4 |
| Pigeon, cooked | 1 oz. | 1 |
| Pignolias (pine nuts) | 2 tbsp. + 2 tsp. (1 oz.) | 5 |
| Pigs feet, pickled | 2 oz. | 2 |
| Pigs in blankets | 2 (1 oz.) | 6 |
| Pike, cooked | 1 fillet (6 oz.) | 4 |
| Pimiento-cheese spread, reduced-fat, store-bought | 2 tbsp. (1 oz.) | 2 |
| Pimiento-cheese spread, store-bought | 2 tbsp. (1 oz.) | 3 |
| Pimientos, canned | 1 cup, 6 whole, or 8 oz. | 0 |
| Pina colada | 1 (6 fl. oz.) | 6 |
| Pina colada mix | 1/2 cup (4 fl. oz.) | 4 |
| Pineapple, fresh | 1/4 (12 oz.) or 1 cup | 2 |
| Pineapple chunks, unsweetened, canned | 1 cup (7 oz.) | 2 |
| Pineapple juice | 1/2 cup (4 fl. oz.) | 1 |
| Pistachios | 40 nuts (1 oz. shelled) | 4 |
| Pita, any type | 1 small or 1/2 large (1 oz.) | 4 |
| Pizza, Canadian-style bacon, frozen | 1 slice (5 oz.) | 7 |
| Pizza, cheese, fast food, single serving | 1 | 14 |
| Pizza, cheese, frozen | 1 slice (5 oz.) | 8 |
| Pizza, cheese, frozen, single serving | 1 (7 oz.) | 13 |
| Pizza, cheese, thin or thick crust | 1 slice (1/8 of 12" or 1/12 of 14"-16" pie) | 4 |
| Pizza, cheese, thin or thick crust | 1 slice (1/8 of 18" pie) | 9 |
| Pizza, hamburger, pepperoni, sausage, or supreme, frozen | 1 slice (5 oz.) | 8 |
| Pizza, pepperoni, sausage, or supreme, frozen, single serving | 1 (7 oz.) | 14 |
| Pizza, pepperoni, thin or thick crust | 1 slice (1/8 of 12" or 1/12 of 14"-16") pie) | 5 |
| Pizza, pepperoni, thin or thick crust | 1 slice (1/8 of 18" pie) | 10 |
| Pizza, vegetable, frozen | 1 slice (5 oz.) | 6 |
| Pizza, crust dough, refrigerated, frozen, or ready-made | 1 oz. | 2 |
| Pizza, pieces, frozen (prepared without fat) | 6 (3 oz.) | 5 |
| Pizza sauce | 1/4 cup (2 oz.) | 1 |
| Plantain | 1 cup (6 oz.) | 3 |
| Plums | 2 (4 oz.) | 1 |
| Plum sauce | 2 tbsp. | 2 |
| Pocket sandwich, frozen, any type | 1 (4 1/2 oz.) | 8 |
| Poi | 1/3 cup cooked (3 oz.) | 1 |
| Polenta | 1/4 cup cooked (2 oz.) | 4 |
| Polluck, cooked | 1 fillet (6 oz.) | 4 |
| Pomegranate | 1 (12 oz.) | 2 |
| Pomelo (pummelo) | 1 (16 oz.) | 3 |
| Popcorn, buttered, popped | 3 cups popcorn (1 oz.) | 7 |
| Popcorn, butter-flavored, popped | 3 cups (1 oz.) | 4 |
| Popcorn, caramel-coated, popped | 3 cups (3 1/4 oz.) | 8 |
| Popcorn, cheese-flavored, popped | 3 cups (1 1/4 oz.) | 6 |
| Popcorn, light, butter-flavored, popped | 3 cups (1 oz.) | 2 |
| Popcorn, light, caramel-coated, popped | 3 cups (3 1/4 oz.) | 6 |
| Popcorn, light, cheese-flavored, popped | 3 cups (1 1/4 oz.) | 3 |
| Popcorn, light, microwave-popped | 3 cups | 1 |
| Popcorn, light, plain, popped | 3 cups (3/4 oz.) | 2 |
| Popcorn, microwave-popped | 3 cups | 3 |
| Popcorn, plain, hot-air popped | 3 cups | 1 |
| Popcorn, plain, oil-popped | 3 cups | 3 |
| Popcorn, plain, popped, packaged | 3 cups (1 oz.) | 4 |
| Popcorn cakes, butter-flavored | 2 (1/2 oz.) | 1 |
| Popcorn cakes, other than butter-flavored | 1, 6 mini, or 2 oz. | 1 |
| Popovers | 2 (3" diameter) or 1 1/2 oz. each | 3 |
| Pork, cooked | 1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz. | 5 |
| Pork, lean (leg and loin cuts with all visible fat trimmed), cooked | 1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz. | 3 |
| Pork and beans, canned | 1 cup (9 oz.) | 3 |
| Pork in barbeque sauce, frozen | 1/4 cup (2 oz..) | 3 |
| Pork rinds | 1 oz. | 4 |
| Pork with cashews | 1 cup | 12 |
| Potato, baked, stuffed with bacon and cheese | 1 | 8 |
| Potato, baked, stuffed with bacon and cheese, fast food | 1 | 13 |
| Potato, baked, stuffed with vegetables and cheese | 1 | 5 |
| Potato, baked, stuffed with vegetables and cheese, fast food | 1 | 10 |
| Potato, baked, with sour cream and chives, fast food | 1 | 8 |
| Potato, stuffed with cheese, frozen | 1 (5 1/2 oz.) | 4 |
| Potato, stuffed with sour cream and chives | 1 (5 1/2 oz.) | 4 |
| Potato, sweet | 1 large (8 oz. cooked or 10 oz. uncooked) or 1cup | 3 |
| Potato, white | 1 large (8 oz. cooked or 10 oz. uncooked) or 1 cup | 3 |
| Potato chips | 14 (1 oz.) | 4 |
| Potato chips, fat-free (made with Olean) | 1 oz. | 1 |
| Potato chips, reduced-calorie | 14 (1 oz.) | 3 |
| Potatoes, hash brown | 1 cup | 5 |
| Potatoes, hash brown, fast food | 1 serving | 5 |
| Potatoes, hash brown, frozen (no fat added) | 1 cup (3 oz.) | 1 |
| Potatoes, hash-brown patty, frozen | 1 (3 oz.) | 3 |
| Potatoes, home-fried | 1 cup | 4 |
| Potatoes, mashed | 1/2 cup | 2 |
| Potatoes, mashed, frozen (prepared according to package directions) | 2/3 cup | 2 |
| Potatoes, mashed, in a cup | 1 (1 1/2 oz. dry) | 3 |
| Potatoes, shoestring, canned | 1 cup (1 1/2 oz.) | 6 |
| Potatoes au gratin | 1 cup | 12 |
| Potatoes O' Brien, frozen (prepared without fat) | 1 cup (4 1/4 oz.) | 1 |
| Potato flakes (instant mashed potatoes) | 1/3 cup (3/4 oz.) uncooked | 1 |
| Potato latkes | 2 (3 1/2" diameter) | 5 |
| Potato leek soup in a cup | 1 (1 oz. dry) | 2 |
| Potato mix, flavored | 1/2 cup prepared | 3 |
| Potato pancake, frozen | 1 (2 oz.) | 1 |
| Potato pancake mix | 3 tbsp. mix (3/4 oz.) | 1 |
| Potato puffs (appetizer pastry), frozen | 2 (each 1 oz.) | 2 |
| Potato salad | 1/2 cup | 6 |
| Potato salad, store-bought | 1/2 cup (4 oz.) | 4 |
| Potato skins, frozen | 2 (4 oz.) | 5 |
| Potato soup, cream of | 1 cup | 2 |
| Potato soup, cream of, canned (made with low-fat or skim milk) | 1 cup | 3 |
| Potato soup, cream of, canned (made with whole milk) | 1 cup | 4 |
| Potato soup, frozen | 1 package (7 1/2 oz.) | 2 |
| Potato starch or flour | 3 tbsp. | 2 |
| Potato starch or flour | 1 tsp. | 0 |
| Potato sticks, shoestring | 1/2 cup (3/4 oz.) | 3 |
| Potato tots, frozen (prepared without fat) | 9 (3 oz.) | 4 |
| Pot pie, any type, fast food | 1 | 17 |
| Pot pie, beef, chicken, or turkey, frozen | 1 (7 oz.) | 10 |
| Pot stickers (filled won tons), pork or vegetable, frozen | 1 (1 1/2 oz.) or 2 (each 3/4 oz.) | 2 |
| Poultry, ground, cooked | 1 patty (3 oz.) | 5 |
| Poultry, ground, lean (10% or less fat), cooked | 1 pattty (3 oz.) | 4 |
| Pound cake | 1 slice (5" x 3" x 1") | 9 |
| Pound cake, store-bought | 1 slice (2 1/2 oz.) | 6 |
| Pozole (pork and hominy soup), canned | 1 cup | 3 |
| Pretzels, hard or Bavarian | 1 (3/4 oz.) | 2 |
| Pretzels, rods | 2 (3/4 oz.) | 2 |
| Pretzels, soft | 1 (2 1/2 oz.) | 3 |
| Pretzels, sticks | 45 (3/4 oz.) | 2 |
| Pretzels, twists, regular | 7 (3/4 oz.) | 2 |
| Pretzels, twists, small | 15 (3/4 oz.) | 2 |
| Prickly pear (cactus pear) | 1 (5 oz.) | 1 |
| Profiterole | 1 small (1 oz.) | 2 |
| Prune juice | 1/2 cup (4 fl. oz.) | 1 |
| Prunes | 2 (3/4 oz.) | 1 |
| Pudding, any flavor | 1 cup | 7 |
| Pudding, bread | 1 cup | 9 |
| Pudding, Indian | 1 cup | 12 |
| Pudding, plum | 1/2 cup with 1 tbsp. sauce | 12 |
| Pudding, ready-made | 1/2 cup | 4 |
| Pudding, ready-made, reduced-calorie | 1/2 cup | 2 |
| Pudding, reduced-calorie (made with skim, nonfat, or low-fat [1%] milk) | 1 cup | 2 |
| Pudding, rice | 1 cup | 7 |
| Pudding, tapioca | 1 cup | 6 |
| Puff pastry dough, frozen | 2 oz. | 6 |
| Pumpkin | 1 cup | 0 |
| Pumpkin leaves | 1 cup | 0 |
| Pumpkin pie | 1/8 of 9" one-crust pie | 8 |
| Pumpkin pie, frozen | 1 slice (5 oz.) of one-crust pie | 6 |
| Puris | 1 (4" diameter) | 2 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
Q
| Name | Amount | Points |
| Quail, cooked | 1 oz. | 2 |
| Quenelles | 8 (2 1/2" x 1 1/2" x 3/4") or 7 oz. | 14 |
| Quesadilla, beef | 1 (1/2 of 6" diameter) | 7 |
| Quesadilla, cheese | 1 (1/2 of 6" diameter) | 5 |
| Quesadilla, chicken | 1 (1/2 of 6" diameter) | 6 |
| Quesadilla, vegetable | 1 (1/2 of 6" diameter) | 6 |
| Quiche, appetizer, frozen | 2 (each 3/4 oz.) | 3 |
| Quiche, crab, frozen | 1 serving (5 oz.) | 11 |
| Quiche, vegetable | 1/8 of 9" pie | 9 |
| Quiche, vegetable, frozen | 1 serving (5 oz.) | 9 |
| Quiche Lorraine | 1/8 of 9" pie | 12 |
| Quiche Lorraine, frozen | 1 serving (5 1/2 oz.) | 10 |
| Quince | 1 (6 oz.) | 1 |
| Quinoa | 2 tbsp. dry (3/4 oz.) | 1 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
R
| Name | Amount | Points |
| Rabbit, cooked | 1 oz. | 1 |
| Raccoon, cooked | 1 oz. | 2 |
| Radish, white (Oriental, Daikon) | 1 cup | 0 |
| Radishes | 1 cup | 0 |
| Raisins | 1/4 cup (1 1/2 oz.) | 2 |
| Raisins, chocolate-covered | 1 oz. | 2 |
| Raita | 1/2 cup | 1 |
| Ramen noodle soup mix | 3 oz. dry | 8 |
| Ramen noodle soup mix, low-fat | 3 oz. package prepared | 6 |
| Ramen soup in a cup, low-fat | 1 (2 oz. dry) | 3 |
| Raspberries | 1 1/2 cups | 1 |
| Ratatouille | 1 cup | 5 |
| Ravioli, beef, breaded, frozen | 6 (4 oz.) | 5 |
| Ravioli, beef, in meat sauce, canned | 1 cup | 5 |
| Ravioli, beef or chicken, without sauce, frozen | 1 cup (4 oz.) | 4 |
| Ravioli, cheese with tomato sauce | 8 pieces or 1 cup with 1/2 cup sauce | 16 |
| Ravioli, cheese, breaded, frozen | 6 (4 oz.) | 7 |
| Ravioli, cheese, without sauce, frozen | 1 cup (4 oz.) | 6 |
| Ravioli, meat with tomato sauce | 8 pieces or 1 cup with 1/2 cup tomato sauce | 14 |
| Ravioli, meat, without sauce | 8 pieces or 1 cup with 1/2 cup tomato sauce | 12 |
| Red beans and rice soup in a cup | 1 (2 oz. dry) | 3 |
| Red snapper, cooked | 1 fillet (6 oz.) | 4 |
| Red snapper, Veracruz | 1 fillet (6 oz.)with 3/4 cup sauce | 11 |
| Relish, any type | 1 tsp. | 0 |
| Remoulade sauce | 1 tbsp. | 2 |
| Reuben sandwich | 1 | 17 |
| Rhubarb, cooked, with sugar | 1 cup | 5 |
| Rhubarb, uncooked, diced | 1 cup | 0 |
| Rhubarb pie | 1/8 oof 9" two-crust pie | 11 |
| Ribs, barbequed | 4 (each 7" long) | 11 |
| Rice, brown | 1 cup cooked | 4 |
| Rice dirty | 1 cup | 9 |
| Rice, dirty, mix (prepared without fat) | 1 cup prepared | 3 |
| Rice, fried, chicken or pork, frozen | 1 cup | 2 |
| Rice, fried, with beef, chicken, pork, or shrimp | 1/2 cup | 8 |
| Rice, Spanish | 1 cup | 5 |
| Rice, Spanish, canned | 1 cup (9 oz.) | 3 |
| Rice, wild | 1 cup cooked | 3 |
| Rice, white | 1 cup | 4 |
| Rice (crisp) and marshmallow treat | 1 small (3/4 oz.) | 2 |
| Rice cakes, other than plain | 1 (1/2 oz.) | 1 |
| Rice cakes, plain | 2 (3/4 oz.) or 6 mini | 1 |
| Rice crackers | 8 (1/2 oz.) | 1 |
| Rice drink | 1 cup (8 fl. oz.) | 3 |
| Rice drink, chocolate | 1 cup (8 fl. oz.) | 4 |
| Rice drink, fat-free | 1 cup (8 fl. oz.) | 2 |
| Rice mix, flavored, any type | 1/2 cup prepared | 3 |
| Rice noodles, packaged | 1/2 cup prepared | 3 |
| Rice pilaf | 1 cup | 7 |
| Risotto | 1/2 cup | 4 |
| Roll, any type (e.g., dinner, hamburger, frankfurter) | 1 (2 oz.) | 3 |
| Roll, crescent dinner, store-bought | 1 (1 oz.) | 2 |
| Roll, high-fiber (3 grams or more dietary fiber per roll) | 1 (2 oz.) | 2 |
| Roll, light (hamburger or frankfurter) | 1 (1 1/2 oz.) | 2 |
| Roux, store-bought | 1 tbsp. | 5 |
| Rugalach | 1 piece (2 1/2" x 1 1/4"), 1 oz. | 3 |
| Rum | 1 jigger (1 1/2 fl. oz.) | 2 |
| Runza | 1 | 8 |
| Rutabaga | 1 cup | 0 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
S
| Name | Amount | Points |
| Sachertort | 1/16 of 9" cake | 8 |
| Saimin | 1 cup | 2 |
| Salad, grilled chicken, without dressing, fast food | 1 | 4 |
| Salad, mixed greens | 1 cup | 0 |
| Salad, side, without dressing, fast food | 1 serving | 0 |
| Salad dressing, fat-free (except Italian) | 2 tbsp. | 1 |
| Salad dressing, fat-free, Italian | 2 tbsp. | 0 |
| Salad dressing, reduced-calorie (except Italian) | 2 tbsp. | 2 |
| Salad dressing, reduced-calorie, Italian | 2 tbsp. | 1 |
| Salad dressing, regular, any type | 2 tbsp. | 4 |
| Salad Nicoise, with dressing | 4 cups | 13 |
| Salad Nicoise, without dressing | 4 cups | 5 |
| Salami, any type | 1 oz. | 3 |
| Salmon, canned | 1/2 cup (4 oz.) | 4 |
| Salmon, cooked | 1 fillet or steak (6 oz.) | 7 |
| Salmon, grilled, frozen | 3 oz. | 2 |
| Salmon, smoked | 1 oz. | 1 |
| Salmon salad, kippered (with mayonnaise) | 2 oz. | 5 |
| Salsa | 1/2 cup | 0 |
| Salsa con queso | 2 tbsp. (1 oz.) | 2 |
| Salsify (oyster plant) | 1 cup | 0 |
| Saltines | 6 (3/4 oz.) | 2 |
| Sangria | 4 fl. oz. | 2 |
| Sardines, canned, packed in oil | 5 (2 oz.) | 3 |
| Sashimi (except salmon or mackerel) | 4 pieces | 1 |
| Sashimi, salmon or mackerel | 4 pieces | 2 |
| Satay | 2 skewers with 1/4 cup sauce | 9 |
| Sauerbraten | 3 oz. beef with 2 tbsp. gravy | 6 |
| Sauerkraut | 1 cup (8 oz.) | 0 |
| Sausage, beef or pork, cooked | 1 link or patty or 1 oz. | 3 |
| Sausage, low-fat, (1 gram fat or less per oz.) | 2 oz. | 2 |
| Sausage biscuit, fast food | 1 | 12 |
| Sausage biscuit, frozen | 1 large or 2 small (3 oz.) | 7 |
| Sausage in brioche | 1 slice (2 " thick) | 15 |
| Sausages, mini | 6 (2 oz.) | 5 |
| Scallions (green onions) | 1 cup or 16 medium (3 oz.) | 0 |
| Scallops, canned | 1/2 cup or 4 oz. | 2 |
| Scallops, cooked | 1/2 cup (2 oz.) | 1 |
| Scallops, fried | 20 (3 1/2 oz.) | 7 |
| Scallops, fried, frozen (prepared without fat) | 3 1/4 oz. | 5 |
| Schmaltz | 1 tbsp | 3 |
| Schnapps, any flavor | 1 fl. oz. | 2 |
| Schav, canned | 1 cup | 0 |
| Scone | 1 triangle (4" x 4" x 5 1/2") or 2 1/2 oz. | 5 |
| Scotch | 1 jigger (1 1/2 fl. oz.) | 2 |
| Screwdriver | 1 (6 fl. oz.) | 4 |
| Seafood salad, store-bought | 1/2 cup (3 1/2 oz.) | 6 |
| Seeds, caraway | 1 tsp. | 0 |
| Seeds, poppy | 1 tsp. | 0 |
| Seeds, pumpkin or sunflower | 1 tbsp. | 1 |
| Seeds, sesame | 1 tsp. | 0 |
| Seitan | 2 slices (2 oz.) or 2 tbsp. prepared mix | 1 |
| Seltzer, plain or flavored, unsweetened | 1 can or bottle (12 fl. oz.) | 0 |
| Sesame candy | 1 piece (2" x 1") | 2 |
| Sesame noodles | 1 cup | 7 |
| Sesame sticks, store-bought | 1/3 cup (1 oz.) | 4 |
| Shabu shabu | 1 serving (4 oz. beef, 2 oz. tofu, and 1 1/2 cups vegetables) | 8 |
| Shallots | 1 cup or 6 oz. | 0 |
| Shark, cooked | 1 steak (6 oz.) | 4 |
| Sharon fruit | 3 oz. | 1 |
| Shells, jumbo, dry | 3 (1 oz.) | 2 |
| Shells, stuffed with cheese, no sauce, frozen | 2 (4 1/2 oz.) | 6 |
| Shepard's pie | 1 cup | 9 |
| Sherbet | 1 scoop (1/2 cup) | 3 |
| Sherry, dry or sweet | 3 fl. oz. | 2 |
| Shish kabob | 2 small skewers | 10 |
| Shortcakes, store-bought | 2 (each 1 oz.) | 4 |
| Shrimp, broiled, stuffed | 6 large | 14 |
| Shrimp, butterfly, breaded, frozen (prepared without fat) | 3 1/2 oz. | 6 |
| Shrimp, canned | 1/2 cup or 4 oz. | 2 |
| Shrimp, cooked | 1/2 cup (2 oz.) | 1 |
| Shrimp, fried | 10 medium | 8 |
| Shrimp, fried, stuffed | 6 large | 9 |
| Shrimp, popcorn, breaded, frozen (prepared without fat) | 1 cup (3 oz.) | 5 |
| Shrimp Cantonese | 1 cup | 9 |
| Shrimp puffs | 6 (1 1/2" rounds) | 7 |
| Shrimp salad | 1/2 cup | 4 |
| Shrimp salad sandwich | 1 | 9 |
| Shrimp scampi | 9 medium shrimp (3 oz.) | 11 |
| Shrimp toast | 1 piece | 2 |
| Sinapore sling | 1 (6 fl. oz.) | 4 |
| Sloppy joe | 1 | 8 |
| Sloppy joe sauce, store-bought | 1/4 cup (2 oz.) | 1 |
| Smelt, cooked | 1 oz. | 1 |
| Snack mix, Oriental, low-fat, store bought | 1/2 cup (1 oz.) | 2 |
| Snack mix, reduced-fat, store bought | 1/2 cup (1 oz.) | 3 |
| Snack mix, store-bought | 1/2 cup (1 oz.) | 4 |
| Snacks, corn, potato, or rice (3 grams fat or less per oz.) | 3/4 oz. | 2 |
| Snow peas (Chinese pea pods) | 1 cup (4 oz.) | 0 |
| Soda, club | 1 can or bottle (1 1/2 cups or 12 fl. oz.) | 0 |
| Soft drinks, diet, any flavor | 1 can or bottle (1 1/2 cups or 12 fl. oz.) | 0 |
| Soft drinks, sugar-sweetened, any flavor | 1 can or bottle (1 1/2 cups or 12 fl. oz.) | 3 |
| Sole, cooked | 1 fillet (6 oz.) | 4 |
| Sopaipillas | 2 (each 4" x 3") | 2 |
| Sorbet | 1 scoop (1/2 cup) | 2 |
| Souffle, cheese | 1 cup (6 oz.) | 7 |
| Souffle, fruit | 1/2 cup | 4 |
| Soup, high-fiber, canned (7 grams or more dietary fiber per cup) | 1 cup | 1 |
| Sour cream, light | 3 tbsp. | 1 |
| Sour cream, nonfat | 1/4 cup | 1 |
| Sour cream, regular | 1 tbsp. | 1 |
| Sour cream, tofu | 1 oz. | 1 |
| Soursop (guanabana) | 1/8 fruit (4 oz.) or 1/3 cup pulp | 1 |
| Souvalaki | 1 large skewer | 10 |
| Souvalaki sandwich | 1 | 7 |
| Soybean nuts | 1/4 cup (1 oz.) | 3 |
| Soybeans, dry | 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked | 1 |
| Soy beverage drink | 1 cup (8 fl. oz.) | 3 |
| Soy beverage drink, reduced-fat | 1 cup (8 fl. oz.) | 2 |
| Soy cheese, nonfat | 1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp.grated or 3/4 oz. | 1 |
| Soy cheese, regular | 1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated or 3/4 oz. | 2 |
| Soy flour | 3 tbsp. | 2 |
| Soy milk | 1 cup (8 fl. oz.) | 2 |
| Soy milk, fat-free | 1 cup (8 fl. oz.) | 2 |
| Soy sauce | 1 tbsp. | 0 |
| Soy yogurt, flavored | 3/4 cup (6 oz.) | 3 |
| Soy yogurt, plain | 3/4 cup (6 oz.) | 3 |
| Spaetzle | 1/2 cup | 4 |
| Spaghetti | 1 cup cooked or 1 1/2 oz. uncooked | 3 |
| Spaghetti Bolognese | 1 cup spaghetti with 1/2 cup sauce | 9 |
| Spaghetti carbonara | 1 cup | 10 |
| Spaghetti in tomato sauce, with cheese, canned | 1 cup | 3 |
| Spaghetti in tomato sauce, with meatballs, canned | 1 cup | 5 |
| Spaghetti sauce, bottled, any type | 1/2 cup (4 1/2 oz.) | 2 |
| Spaghetti sauce, botted, any type, reduced-fat | 1/2 cup (4 1/2 oz.) | 1 |
| Spaghetti squash, cooked | 1 cup (6 oz.) | 0 |
| Spaghetti with marinara sauce | 1 cup | 6 |
| Spaghetti with tomato sauce and meatballs | 1 cup spaghetti with 1/2 cup sauce | 12 |
| Spanakpita | 3" square | 9 |
| Spanakpita, frozen | 2 pieces (each 1 oz.) | 4 |
| Spanish sauce | 1/2 cup | 1 |
| Spareribs, Chinese, barbequed | 3 (each 3 1/2" long) | 7 |
| Spareribs, pork, barbequed | 3 (each 3 1/2" long) | 7 |
| Spinach, cooked or uncooked | 1 cup | 0 |
| Spinach, salad, with bacon, mushrooms, and dressing | 2 cups | 12 |
| Split pea soup | 1 cup | 4 |
| Split pea soup, canned | 1 cup | 3 |
| Split pea soup, frozen | 1 cup | 2 |
| Split pea soup in a cup | 1 (2 oz. dry) | 3 |
| Sponge cake | 1/12 of 9" tube | 4 |
| Spoon bread | 1/2 cup (3 1/2 oz.) | 5 |
| Sports drink | 1 cup (8 fl. oz.) | 1 |
| Spreadable fruit | 1 1/2 tbsp. | 1 |
| Spring roll, with beef, chicken, pork, or shrimp | 1 (4 1/2" long) | 4 |
| Sprinkles, any type | 1 tbsp. | 1 |
| Sprouts, alfalfa | 1 cup (1 oz.) | 0 |
| Sprouts, bean | 1 cup (4 oz.) | 0 |
| Spumoni | 1 scoop (1/2 cup) | 6 |
| Squab | 1 oz. cooked | 1 |
| Squash, summer (caserta, chayote [pipinola, pattypan] , cocozelle, mirleton, scallop [cymling, pattypan] , vegetable marrow, yellow [crookneck, straightneck] ) | 1 cup or 6 oz. cooked | 0 |
| Squash, winter(acorn [table queen] , banana, buttercup, butternut, calabaza, cushaw, Des Moines, dumpling, golden nugget, hubbard, peppercorn) | 1 cup or 7 oz. cooked | 1 |
| Squash leaves | 1 cup | 0 |
| Squid, cooked | 3 oz. | 2 |
| Squirrel, cooked | 1 oz. | 1 |
| Steak, blackened | 6 oz. | 16 |
| Steak, chicken-fried | 6 oz. with 1/4 cup cream gravy | 15 |
| Steak, cooked | 1 small (4 oz.) | 7 |
| Steak, lean (round or loin cuts with all visible fat trimmed), cooked | 1 small (4 oz.) | 5 |
| Steak, salisbury | 6 oz. | 12 |
| Steak au poivre | 6 oz. steak with 1 tbsp. sauce | 15 |
| Steak sandwich, frozen | 1 (2 oz.) | 5 |
| Steak sauce | 1 tbsp. | 0 |
| Stir-fried beef, chicken, or pork, with garlic or black bean sauce | 1 cup | 8 |
| Stir-fry kit, chicken, frozen (prepared without fat) | 1 cup prepared | 3 |
| Strawberries, fresh or frozen (unsweetened) | 1 cup | 1 |
| Strawberry shortcake | 1/12 of 9" cake or 1 filled individual shortcake | 7 |
| Strudel, any type | 1 piece (5 1/2" x 2") | 8 |
| Stuffing | 1/2 cup | 4 |
| Stuffing mix, bread | 1/2 cup prepared | 4 |
| Succotash | 1 cup or 6 oz. cooked | 2 |
| Sugar, any type | 1 tbsp. | 1 |
| Sugar snap peas, cooked | 1 cup | 0 |
| Suimono | 1 cup | 1 |
| Sukiyaki | 2 1/2 cups | 12 |
| Sunomono | 1/2 cup | 1 |
| Sushi, maki (vegetables and rice rolled in seaweed) | 4 pieces | 1 |
| Sushi, nigiri (slicesd raw fish over rice> | 4 pieces | 3 |
| Sushi, nori maki (raw fish and rice rolled in seaweed) | 4 pieces | 2 |
| Swedish meatballs | 6 (1" diameter) | 8 |
| Swedish meatballs with noodles, frozen | 1 cup (6 1/2 oz.) | 7 |
| Sweet and sour beef, chicken, or pork | 1 cup | 10 |
| Sweet and sour chicken, frozen | 1 cup (7 1/2 oz.) | 6 |
| Sweet and sour mix | 1/2 cup (4 fl. oz.) mix | 2 |
| Sweet and sour sauce | 2 tbsp. | 1 |
| Sweetbreads, cooked | 1 oz. | 1 |
| Sweet potatoes, candied | 1/2 cup | 3 |
| Sweet potatoes in syrup, canned | 1 cup (9 oz.) | 4 |
| Sweet potato leaves | 1 cup | 0 |
| Sweet potato pie | 1/8 of 9" one-crust pie | 8 |
| Sweet roll | 1 (3" diameter) or 2 oz. | 5 |
| Sweet roll, pecan-swirl, store-bought | 2 small (each 1 oz.) | 5 |
| Sweet roll, store-bought | 1 (2 oz.) | 5 |
| Sweetsop (sugar apple) | 1/3 fruit (3 oz.) or 1/3 cup pulp | 1 |
| Swordfish, cooked | 1 steak (6 oz.) | 4 |
| Syrup, low-calorie | 2 tbsp. | 1 |
| Syrup, regular, any type | 1 tbsp. | 1 |
| Szechuan chicken, frozen | 1 cup (7 oz.) | 5 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
T
| Name | Amount | Points |
| Tabouli | 1/2 cup | 4 |
| Tabouli, from mix (prepared according to package directions) | 1/2 cup prepared | 2 |
| Taco, beef or chicken | 1 | 5 |
| Taco, hard or soft, fast food | 1 | 4 |
| Taco dinner kit in a box (prepared according to package directions) | 2 tacos prepared | 7 |
| Tacos, soft, kit in a box (prepared accoring to package directions) | 2 | 9 |
| Taco salad, without shell and dressing, fast food | 1 | 6 |
| Taco salad, with shell, without dressing, fast food | 1 | 15 |
| Taco salad shells, store-bought | 2 small or 1 large (1 1/2 oz.) | 5 |
| Taco sauce | 1 tbsp. | 0 |
| Taco shells, store-bought | 2 (3/4 oz.) | 2 |
| Taffy | 1 oz. | 3 |
| Tahini (sesame paste) | 2 tbsp. | 3 |
| Tahini, canned | 2 tbsp. (1 oz.) | 5 |
| Tamale, beef, canned | 2 (4 3/4 oz.) | 5 |
| Tamale, beef, frozen | 3 small or 1 large (4 oz.) | 7 |
| Tamale, chicken, canned | 2 (6 oz.) | 3 |
| Tamale, chicken, frozen | 3 small or 1 large (4 1/2 oz.) | 6 |
| Tamale, pork, frozen | 3 small or 1 large (4 1/2 oz.) | 7 |
| Tamales with sauce | 2 (4" x 2") | 10 |
| Tamarinds | 10 (2 oz.) | 1 |
| Tamari sauce | 1 tbsp. | 0 |
| Tandoori chicken, without skin | 2 pieces (1 breast and 1 thigh) | 8 |
| Tangelo | 1 (7 oz.) | 1 |
| Tangerine | 1 (6 oz.) | 1 |
| Tangerine juice | 1/2 cup (4 oz.) | 1 |
| Tapioca | 1 tsp. uncooked | 0 |
| Taquitos, frozen | 2 (each 1 oz.) | 3 |
| Taro leaves | 1 cup | 0 |
| Tartar sauce | 1 tbsp. | 2 |
| Tartar sauce, fat-free | 1/4 cup | 1 |
| Tarte aux fruits | 1/8 of 9" tart | 7 |
| Tarte aux fruits | 4" fruit | 10 |
| Tart shell | 1 (4" diameter) | 6 |
| Tea, decaffeinated or regular, sweetened | 1 cup (8 fl. oz.) | 2 |
| Tea, decaffeinated or regular, unsweetened | 1 cup (8 fl. oz.) | 0 |
| Tempeh (fermented soybean cake) | 1/4 cup (1 oz.) | 1 |
| Tempura, shrimp | 4 jumbo shrimp | 11 |
| Tempura, vegetable | 1 cup | 8 |
| Tempura batter mix | 1/4 cup mix (1 oz.) | 2 |
| Teppan-yaki | 1 1/2 cups | 10 |
| Tequila | 1 jigger (1 1/2 fl. oz.) | 2 |
| Teriyaki beef | 2 slices (4 oz.) | 7 |
| Teriyaki chicken | 2 slices (4 oz.) | 6 |
| Teriyaki fish | 4 oz. | 4 |
| Teriyaki sauce | 1 tbsp. | 0 |
| Teriyaki sauce | 1/4 cup | 1 |
| Textured vegetable protein | 1/3 cup (3/4 oz. dry) | 1 |
| Thai coffee or tea | 1 cup (8 fl. oz.) | 6 |
| Thai crisp noodles | 1 cup | 11 |
| Three-bean salad | 1/2 cup | 5 |
| Three bean salad, canned | 1/2 cup (4 1/2 oz.) | 1 |
| Tirami su | 1 piece (2 1/4" square) | 10 |
| Toaster pastry, low-fat | 1 (1 3/4 oz.) | 4 |
| Toaster pastry, regular, plain or with icing | 1 (1 3/4 oz.) | 4 |
| Tofu, any type | 1/3 cup | 2 |
| Tofu, frozen | 1/2 cup | 5 |
| Tofu, low-fat | 1/3 cup | 1 |
| Tomato, dried (not packed in oil) | 4 halves (1/2 oz.) | 0 |
| Tomato, regular, fresh | 1 cup or 1 medium (4 oz.) | 0 |
| Tomato and mozzarella salad | 1 large tomato with 2 1/4 oz. cheese | 10 |
| Tomatoes, canned, all varities, packed in their own juice or tomato puree | 1 cup (8 oz.) | 0 |
| Tomatoes, cherry | 12 (4 oz.) | 0 |
| Tomatoes, plum | 2 large or 4 small (about 4 oz.) | 0 |
| Tomatoes, stewed | 1 cup (9 oz.) | 0 |
| Tomato juice | 1 cup (8 fl. oz.) | 0 |
| Tomato paste, canned | 1/4 cup (2 oz.) | 0 |
| Tomato puree, canned | 1/2 cup (4 oz.) | 0 |
| Tomato sauce, canned | 1/2 cup | 0 |
| Tomato sauce, Italian | 1/2 cup | 2 |
| Tomato shells (no pulp) | 2 | 0 |
| Tomato soup | 1 cup | 2 |
| Tomato soup, canned (made with low-fat or skim milk) | 1 cup | 2 |
| Tomato soup, canned (made with water) | 1 cup | 1 |
| Tomato soup, canned (made with whole milk) | 1 cup | 3 |
| Tomato soup, cream of | 1 cup | 5 |
| Tom Collins | 1 (6 fl. oz.) | 3 |
| Tom yum kung | 1 cup | 2 |
| Tongue, cooked | 1 oz. | 2 |
| Tonkatsu | 3/4 cup or 3 1/2 oz. | 12 |
| Topping, fruit | 1 tbsp. | 1 |
| Topping, fudge, regular or fat-free | 1 tbsp. | 1 |
| Topping, whipped, dairy or nondairy, aerosol or frozen | 1/4 cup (3/4 oz.) | 1 |
| Topping, whipped, dairy or nondairy, light or fat-free, aerosol or frozen | 1/3 cup (3/4 oz.) | 1 |
| Tortellini, beef, chicken, or pork, without sauce, frozen | 1 cup (3 3/4 oz.) | 5 |
| Tortellini, cheese, without sauce | 10 (2/3 cup) | 3 |
| Tortellini, cheese, without sauce, frozen | 1 cup (3 3/4 oz.) | 6 |
| Tortellini, meat, without sauce | 10 (2/3 cup) | 3 |
| Tortellini, mushroom, without sauce, frozen | 1 cup (3 1/2 oz.) | 6 |
| Tortellini, sausage, without sauce, frozen | 1 cup (3 3/4 oz.) | 7 |
| Tortilla, any type | 2 (4" diameter), 1 (6" diameter), 1/2 (10" diameter) or 1 oz. | 2 |
| Tortilla chips | 12 (1 oz.) | 3 |
| Tortilla chips, baked, reduced-fat or low-fat | 12 (1 oz.) | 2 |
| Tortoni | 1 serving | 7 |
| Tostada, filled, beef or chicken | 1 | 8 |
| Tostada shells, store-bought | 2 (3/4 oz.) | 2 |
| Trail mix, any type, store-bought | 1/4 cup (1 oz.) | 3 |
| Trifle | 1 cup | 5 |
| Tripe, cooked | 1oz. | 1 |
| Trout, rainbow, cooked | 1 fillet (6 oz.) | 4 |
| Tuna, canned in oil, drained | 1/2 cup (4 oz.) | 5 |
| Tuna, canned in water, drained | 1/2 cup (4 oz.) | 3 |
| Tuna, cooked | 1 steak (6 oz.) | 4 |
| Tuna, grilled, frozen | 3 oz. | 2 |
| Tuna dinner in a box (prepred according to package directions) | 1 cup prepared | 7 |
| Tuna-noodle casserole | 1 cup | 14 |
| Tuna salad | 1/2 cup | 6 |
| Tuna salad, store-bought | 1/2 cup (3 1/2 oz.) | 5 |
| Tuna salad sandwich | 1 | 11 |
| Turkey, canned | 1/2 cup (4 oz.) | 3 |
| Turkey, ground, cooked | 1 patty (3 oz.) | 5 |
| Turkey, lean, ground, cooked | 1 patty (3 oz.) | 4 |
| Turkey, light or dark meat (cooked without skin) | 1 slice or 1/2 cup cubed or shredded (2 oz.) | 2 |
| Turkey, light or dark meat (cooked with skin) | 1 slice | 3 |
| Turkey burger, frozen | 1 patty (3 oz. cooked) | 5 |
| Turkey croquette, breaded, frozen | 1 with gravy (5 oz.) | 3 |
| Turkey noodle soup, canned | 1 cup | 1 |
| Turkey roll | 1 slice (1 oz.) | 1 |
| Turkey tetrazzini | 1 1/2 cups | 9 |
| Turnips, cooked | 1 cup (6 oz.) | 0 |
| Turnover, fruit, any type | 1 (3" x 1 1/2") | 4 |
| Turnover, fruit, any type, fast food | 1 | 7 |
| Tyropitas, frozen | 2 (each 1 oz.) | 4 |
| Tzimmes, vegetables | 3/4 cup | 2 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
V
| Name | Amount | Points |
| Veal, regular, cooked | 1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz. | 4 |
| Veal, lean (round or loin cuts with all visible fat trimmed), cooked | 1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz. | 3 |
| Veal cutlet, breaded, fried | 4 oz. | 10 |
| Veal marsala | 4 oz. | 11 |
| Veal parmigiana, without sauce | 1 serving (5 1/2 oz.) | 10 |
| Veal parmigiana, with sauce | 5 oz. with 1/2 cup tomato sauce | 12 |
| Veal piccata | 2 slices (4 oz.) | 11 |
| Veal scaloppine | 2 pieces (each 3" x 5") or 4 1/2 oz. | 12 |
| Veal with peppers | 5 oz. | 11 |
| Vegetable barley soup, frozen | 1 package (7 1/2 oz.) | 1 |
| Vegetable beef soup, canned | 1 cup | 1 |
| Vegetable juice, mixed | 1 cup (8 fl. oz.) | 0 |
| Vegetable oil | 1 tsp. | 1 |
| Vegetables, creamed (except creamed corn) | 1 cup | 10 |
| Vegetables, fried | 1 cup | 6 |
| Vegetables, in sauce, frozen | 1 cup | 1 |
| Vegetables, mixed, drained | 1/2 cup | 0 |
| Vegetables, packed in oil, drained | 1 cup | 3 |
| Vegetables, pot roasted with pan drippings | 1 cup | 3 |
| Vegetables, sauteed | 1 cup | 6 |
| Vegetable shortening | 1 tsp. | 1 |
| Vegetable soup | 1 cup | 3 |
| Vegetable soup, canned | 1 cup | 2 |
| Vegetable soup mix | 1 cup prepared | 1 |
| Vegetarian breakfast links (sausage-type) | 2 (1 1/2 oz.) | 2 |
| Vegetarian breakfast patty (sausage-type) | 1 (1 oz.) | 1 |
| Vegetarian breakfast strips | 4 (1 oz.) | 3 |
| Vegetarian burger | 1 (2 3/4 oz.) | 2 |
| Vegetarian burger, black bean | 1 (3 oz.) | 2 |
| Vegetarian burger, fat-free | 1 (2 3/4 oz.) | 1 |
| Vegetarian burger, fat-free, high-fiber (5 grams or more dietary fiber per burger) | 1 (2 3/4 oz.) | 1 |
| Vegetarian "cheese" topping | 2 tbsp. | 1 |
| Vegetarian chicken patty, frozen | 1 (3 oz.) | 2 |
| Vegetarian chicken pieces (nugget-style), frozen | 4 (2 3/4 oz.) | 2 |
| Vegetarian deli slices, frozen | 3 slices (2 3/4 oz.) | 1 |
| Vegetarian frankfurter, regular or fat-free | 1 small or 1/2 large (1 1/2 oz.) | 1 |
| Vegetarian ground "meat", frozen | 1/2 cup (2 oz.) | 1 |
| Vegetarian sausage, frozen | 1 1/2 oz. | 2 |
| Vegetarian topping(made with soy) | 2 tbsp. | 1 |
| Vegetarian vegetable soup in a cup | 1 (1 1/2 oz. dry) | 3 |
| Venison, cooked | 1 oz. | 1 |
| Vichyssoise | 1 cup | 5 |
| Vienna sausage, beef and pork, canned | 3 (each 2" long) 1 3/4 oz. | 4 |
| Vienna sausage, chicken, canned | 3 (1/2 oz.) | 3 |
| VietNamese beef balls(Thit bo vien) | 6 (1 1/2 oz.) | 2 |
| Vindaloo, chicken | 1 cup | 8 |
| Vindaloo, pork | 1 cup | 9 |
| Vinegar | 1 tbsp. | 0 |
| Vitello tonnato | 2 slices veal (4 oz.) with 1/2 cup sauce | 20 |
| Vodka | 1 jigger (1 1/2 fl. oz.) | 2 |
| Vodka gimlet | 1 (2 1/2 fl. oz.) | 3 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
W
| Name | Amount | Points |
| Wafers, Viennese, filled with chocolate cream, store-bought | 1 oz. | 4 |
| Waffle, any type | 1 (7" square) | 6 |
| Waffle, any type, frozen | 1 (4" round or square) 1 1/4 oz. | 2 |
| Waffle, any type, made from mix | 1 (4" square) or 1 3/4 oz. | 2 |
| Waffle, Belgian, frozen | 1 (1 1/2 oz.) | 2 |
| Waffle, low-fat, frozen | 2 (4" round or square) | 3 |
| Waffles, mini, frozen | 4 (1 3/4 oz.) | 2 |
| Waffle sticks, frozen | 1 large or 2 small (2 oz.) | 3 |
| Waldorf salad | 1/2 cup | 6 |
| Walnuts | 14 halves (1 oz. shelled) | 5 |
| Water chestnuts | 1 cup (4 1/2 oz.) | 1 |
| Watercress | 1 cup (1 oz.) | 0 |
| Watermelon | 2" slice or 1 cup (5 1/2 oz.) | 1 |
| Water or mineral water | 1 cup (8 fl. oz.) | 0 |
| Wax gourd (Chinese winter melon) | 1 cup | 1 |
| Whale, cooked | 1 oz. | |
| Wheat germ | 3 tbsp. (3/4 oz.) | 1 |
| Wheat germ | 1 tsp. | 0 |
| Whiskey | 1 jigger (1 1/2 fl. oz.) | 2 |
| Whiskey sour | 1 (3 fl. oz.) | 3 |
| Whitefish and pike, large, store-bought | 1(1 1/4 oz.) | 2 |
| Whitefish and pike, small, store-bought | 2(1 oz.) | 2 |
| Whitefish salad, store-bought | 1 1/2 oz. | 5 |
| Whiting, cooked | 1 fillet (6 oz.) | 4 |
| Wiener schnitzel | 4 oz. | 11 |
| Wine, dessert, dry | 2 fl. oz. | 1 |
| Wine, dessert, sweet | 2 fl. oz. | 2 |
| Wine, light | 4 fl. oz. | 1 |
| Wine, non-alcoholic | 8 fl. oz. | 0 |
| Wine, regular, dry | 1 small glass or 1/2 cup (4 fl. oz.) | 2 |
| Wine cooler | 1 (8 fl. oz.) | 3 |
| Wine sauce | 1/4 cup | 3 |
| Wine spritzer | 1 (8 fl. oz.) | 2 |
| Wontons, boiled | 6 | 4 |
| Wontons, fried | 6 | 10 |
| Wonton skins (wrappers) | 5 skins (3 1/2" squares) | 2 |
| Wonton soup | 1 cup with 4 wontons | 4 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
Y
| Name | Amount | Points |
| Yakitori | 1 skewer with 3 tbsp. sauce | 6 |
| Yams, cooked | 1 large (8 oz.)or 1 cup | 3 |
| Yam patty, frozen | 1 (4 oz.) | 1 |
| Yams, sweetened, canned, in syrup | 1 cup (9 oz.) | 3 |
| Yeast | 1 cup | 0 |
| Yogurt, fat-free, flavored(vanilla, lemon, coffee), sweetened with sugar | 1 cup | 3 |
| Yogurt, fat-free, fruit-flavored, sweetened with sugar | 1 cup | 4 |
| Yogurt, fat-free, plain, sweetened with sugar | 1 cup | 3 |
| Yogurt, frozen, fat-free, no sugar added | 1 scoop or 1/2 cup | 2 |
| Yogurt, frozen, fat-free, sweetened with sugar | 1 scoop or 1/2 cup | 2 |
| Yogurt, frozen, low-fat | 1 scoop or 1/2 cup | 3 |
| Yogurt, light(artificially sweetened) | 1 cup | 2 |
| Yogurt, low-fat, plain | 1 cup | 3 |
| Yogurt, low-fat, sweetened with sugar, flavored(vanilla, lemon, coffee) | 1 cup | 4 |
| Yogurt, low-fat, sweetened with sugar, fruit-flavored | 1 cup | 5 |
| Yogurt, plain | 1 cup | 4 |
| Yogurt and cucumber salad | 1/4 cup | 1 |
| Yogurt bar, chocolate-covered | 1 | 5 |
| Yogurt-covered pretzels | 7 (8 oz.) | 3 |
| Yogurt-covered raisins | 2 z. | 3 |
| Yogurt drink | 1 cup (8 fl. oz.) | 5 |
| Yorkshire pudding | 1 piece (4" square) | 6 |
| Yosenabe | 2 cups | 8 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
| Top | Bottom |
| Name | Amount | Points |
| Zabaglione | 1/2 cup | 4 |
| Zeppole | 1 (4" diameter) | 5 |
| Ziti, baked | 1 cup | 5 |
| Zucchini, breaded, frozen (prepared without fat) | 6 (3 oz) | 4 |
| Zucchini, cooked or uncooked | 1 cup | 0 |
| Zucchini bread | 1 slice (5" x 3/4") | 5 |
| Zuppa di pesce | 2 cups | 12 |
| Zuppa Inglese | 1/16 of 10" cake | 7 |
| Zwieback | 3 (3/4 oz) | 2 |
A B C D E F G H I J K L M N O P Q R S T V W Y Z
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