package0xxxx DDbookdrdsCaloriesbookBuilt with Newton PressAC!iA9ۭ@UR+bookHA )Aa1Ii@UR/vversion@URiisbnۭ@URtitle@URIdata@URjɿ~contentsۭۭ@UR !styles@URohintsۭ@URbrowsersۭۭ@URߧwtemplatesۭ@UR0.renderingۭۭ@UR_String@URArray@UR㧦bviewFontۭ@UR2family@UR|face@URBƣsize@URiname@URLz@\listۭ@UR 97nColumnsۭۭ@URcolumn@URS6widthۭ@URtype@URIpageSizeۭۭ@URopagesۭ@UR+left@UR.topۭ@URǢright@URۡbottom@URJ0|templateۭ@URNblocks@URw>bounds@URCitem@UR,Ztabs@UR@ 1/12 of cake 96 AChYhR@Blueberry crunch cake, Entenmann'sAChi!@@ 1/12 of cake 113 ACiQiT@Carrot 'n Spice cake, Pillsbury mixACij:@ 1/12 cake 260 ACjIj@@Carrot cake, Entenmann's ACjj@@ 1/12 of cake 114 ACk)kiL@Cheese crumb Babka, Entenmann'sACkk@@ 1/12 of cake 105 ACllY6@Cherry pie, frozen, 1/6 pie, Banquet 250 Chocolate cake, 1/12 of 2 layer cake 308 Chocolate fudge, 1 cu. in. 84 Chocolate pound cake, Entenmann'sAClm@@ 1/12 of cake 123 ACmn1@Cinnamon Raisin Danish, each,Pillsbury 140 Cinnamon Roll, each, Pillsbury 210 Coffee cake, apple raisin, Entenmann'sACnaoa@ 1/12 of cake 90 Coffee cake, Bavarian creme, Entenmann'sACop!@@ 1/12 of cake 103 ACpQp^@Coffee cake, cheese-filled, Entenmann's ACpq!@@ 1/12 of cake 105 ACqQq^@Coffee cake, cherry cheese, Entenmann's ACqr!>@ 1/12 of cake 90 ACrQr^@Crunch cake, banana walnut, Entenmann's ACrs!@@ 1/12 of cake 123 ACsQs@Crystal Light popsicles, 1 diet 14 Devils food cake, 1/12 of 9 in. cake 312 Double fudge cake, Entenmann's ACst@@ 1/12 of cake 116 ACtu!@Fig Cake, Lance--2 1/8 oz. 210 Frozen yogurt, peach, fat-free, 1 cup 200 Fudge brownie with walnuts, ACuQv1^@ Pillsbury mix--2 in. square 150 ACvavL@Fudge golden cake, Entenmann's ACvwA@@ 1/12 of cake 116 ACwqw@Gingerbread cake, 1/9 of 8 x 8 in. 174 Golden pound cake, Entenmann's ACwx>@ 1/12 of cake 98 ACxx @Hershey's Fudge Topping, 1 tbsp. 50 Hostess lights, 1 apple spice cake 130 Iced cinnamon roll, Pillsbury 110 Lemon twist, Entenmann's ACy!zA@@ 1/12 of cake 113 ACzqz@Oatmeal Cake, Lance--creme-filled 240 Orange Danish, Pillsbury 140 Orange sunshine cake, Entenmann's ACz{@@ 1/12 of cake 105 AC{|1@Peach pie, 1/8 pie 301 Pecan pie, 1/8 of 9 in. pie 431 Pumpkin pie, 1/8 pie 241 Raspberry twist, Entenmann's AC|a}Q@@ 1/12 of cake 113 AC}}P@Streusel coffee cake, Pillsbury, AC}~A>@ 1/8 of cake 180 AC~q~@Twinkies, each 160 White cake, 1/12 of 2 layer cake 333 Yellow cake, 1/12 of 2 layer cake 310 AC~,@Domino's Pizza C*@Domino's PizzaAC9@i@Cheese pizza, 1 slice, 16 in. pizza 188 Deluxe pizza, 1 slice, 16 in. pizza 299 Ham pizza, 1 slice, 16 in. pizza 208 ACR@Pepperoni pizza, 1 slice, 16 in. pizza 230 Pizza, double cheese, 1 slice 272 Pizza, sausage & mushroom, 1 slice 215 Veggie pizza, 1 slice, 16 in. pizza 249 AC! @Dressing CQ@DressingAC@P@Blue cheese dressing, 1 tbsp. 77 AC)N@Blue cheese dressing, 1 cup 1235ACY@Blue cheese, low fat, 1 tbsp. 3 Blue cheese, low fat, 1 cup 47 Italian dressing, 1 tbsp. 69 ACH@Italian dressing, 1 cup 1098 AC!@Oil and vinegar dressing, 1 tbsp. 81 Ranch fat free dressing, 1 tbsp. 16 Ranch salad dressing, 1 tbsp. 40 ACQA,@Dunkin' Donuts Cq*@Dunkin' DonutsAC@L@Apple filled donut, each 250 Cake donut, each 270 Chocolate croissant, each 440 Chocolate frosted donut, each 200 Croissant, each 310 Donut, Bavarian creme-filled, each 240 Glazed donut, each 200 Glazed French cruller, each 140 Jelly donut, each 220 Oat bran muffin, each 330 ACi@Eggs C@EggsAC@@Egg white, 1 large egg white 17 Egg yolk, from 1 large egg 59 Egg, fried in butter, 1 large egg 99 Egg, raw, boiled, or poached, 1 large 82 Scrambled eggs, 1 egg, butter & milk 111 Scrambled eggs, 1 cup, butter & milk 325 AC@Fish C@FishACI@a\@Alaska King crab, 1 leg 129 Alaska King crab, steamed, 4 oz. 109 Blue crab, steamed, 1 cup or 4.8 oz. 138 Catfish, fried, 4 oz. fillet 259 Catfish, raw, 4 oz. 132 AC H@Clams, canned, 1 can 112 Crab cakes, 1 2 oz. cake 93 Crab meat, canned, 1 cup or 4.8 oz. 133 Crab, deviled, 1 cup 451 Crab, deviled, frozen, 1 cake 170 Crayfish, steamed, 4 oz. 129 Croaker, fried, 4 oz. 251 Croaker, raw, 4 oz. 119 Dolphinfish, raw, 4 oz. 97 Eel, baked, 4 oz. 267 Fish sticks, Mrs. Paul's, 4 sticks 200 Fish, breaded and fried, 3 1/2 oz. 250 Fish, raw, broiled, poached, 3 1/2 oz. 140 Flounder, baked, 4 oz. 132 Flounder, fried, 2 fillets, Mrs. Paul's 270 Halibut, broiled, 4 oz. 194 Mackerel, Atlantic, baked, 4 oz. 297 Mackerel, Spanish, baked, 4 oz. 179 Oysters, canned, 1 cup or 9 oz. 179 Oysters, fried, 6 medium, or 3.14 oz. 173 Oysters, steamed, 12 medium, 3 oz. 117 Perch, baked, 4 oz. 132 Sardines in oil, drained, 3 3/4 oz. 192 Sardines, tomato sauce, 3 3/4 oz. 189 Scallops, frozen, 3 1/2 oz. 230 Scallops, fried, 4 oz. or 7 large 242 Scallops, steamed, 4 oz. 127 Shad, raw, 4 oz. 223 Shark, raw, 4 oz. 148 Shrimp, fried, 4 oz. 275 Shrimp, fried, frozen, 3 oz. 200 Shrimp, steamed, 4 oz. 112 Surimi, 4 oz. 116 Tuna, bluefin, steamed, 4 oz. 209 Tuna, canned in oil, 1 can, drained 331 Tuna, canned in water, 1 can 234 AC!i@Fruit C@FruitAC@V@Apple, medium, 1 apple, 80 Apricot, each 20 Avocado, each 380 Banana, 1 medium--8 3/4 in. 101 Cantaloupe, each 160 Cantaloupe, 1 cup, cubed 48 Grape, each 2 ACq@Honeydew melon, 1 cup, cubed 56 Lemon, each 30 Nectarine, 1 2 1/2 in. fruit 88 Orange, Florida, 1 medium orange 71 Orange, navel, 1 medium orange 71 Peach, peeled, medium, 2 1/2 in. 38 Peach, peeled, large, 2 3/4 in. 58 ACyR@Pear, Bartlett, 1 medium pear 100 AC@Pineapple, sliced, in syrup, 3 in. slice 43 Pineapple, diced, 1 cup 80 Plum, each 35 Plum, Damson, 10 plums, 1 in. 66 Prune, each 20 Raisins, 1 1/2 oz. 124 Strawberries, fresh, 1 cup 53 Watermelon, 1 cup 45 AC1&@Ingredients C!$@IngredientsACa@d@Baking powder, tsp. 4 Bisquick, 1 cup 480 AC!@Caramel cake icing, 1/12 cake 64 Chocolate cake icing, 1/12 cake 104 Chocolate syrup, Hershey's, 1 tbsp. 40 Corn meal, 1 cup 502 Corn oil, 1 tbsp. 122 Cream cheese icing, 1/12 cake 160 Flour, 1 cup 455 Hamburger Helper, 1 box w/o meat 520 ACQQZ@Hamburger Helper, Lasagna, 1 box, 800 AC^@Hamburger Helper, Stroganoff, 1 box 950 ACq@Oil, salad, 1 tbsp. 120 Pepper, black, 1 tsp. 5 Salt, 1 tbsp. 0 AC9`@Tuna Helper, Au gratin, w/o tuna, 1 900 ACi^@Tuna Helper, Mushroom, w/o tuna, 1 700 ACY@Vegetable oil, 1 tbsp.--most varieties 122 White cake icing, 1/12 cake 100 Whole wheat flour, 1 cup 400 ACq@Juice C@JuiceAC@@Apple juice, 1 cup 117 Grapefruit juice, 1 cup 96 Orange juice, fresh, 8 fl. oz. 112 Orange juice, frozen, 8 fl. oz. 122 Tomato juice, 6 fl. oz. 30 V8 Juice, regular or spicy, 6 fl. oz. 35 AC!<@Kentucky Fried Chicken C:@Kentucky Fried ChickenACA@6@Wing, Original 140 Wing, Spicy 210 Wing, Extra Crispy 200 Wing, Tender Roast 121 Breast, Original 400 Breast, Spicy 530 Breast, Extra Crispy 470 Breast, Tender Roast 251 Breast, Tender Roast w/o skin 169 Thigh, Original 250 Thigh, Spicy 370 Thigh, Extra Crispy 370 Thigh, Tender Roast 207 Thigh, Tender Roast w/o skin 106 Drumstick, Original 140 Drumstick, Spicy 190 Drumstick, Extra Crispy 190 Drumstick, Tender Roast 97 Drumstick, Tender Roast w/o skin 67 Crispy Strips, 3 261 Crispy Strips, Spicy, 3 350 Chicken Pot Pie 770 Hot Wings, 6 471 Chicken Sandwich 497 BBQ Chicken Sandwich 256 Cole Slaw 180 Potato Salad 230 Biscuit 180 Cornbread 228 Mashed Potatoes w/gravy 120 Potato Wedges 180 Macaroni and Cheese 180 Corn on the Cob 150 Green Beans 45 BBQ Baked Beans 190 Mean Greens 70 AA L|@ۭC$@McDonald's C9"@McDonald'sACy@ @Hamburger 270 Cheeseburger 320 Quarter Pounder 430 Quarter Pounder with Cheese 530 Big Mac 570 Arch Deluxe 550 Arch Deluxe with Bacon 590 Crispy Chicken Deluxe 500 Filet-O-Fish 470 Grilled Chicken Deluxe 440 Small French Fries 210 Large French Fries 540 Super Size French Fries 610 Chicken McNuggets, 4p 190 Chicken McNuggets, 6p 290 Chicken McNuggets, 9p 430 Hot Mustard Sauce 60 Barbeque Sauce 45 Sweet 'N Sour Sauce 50 Honey 45 Honey Mustard 50 Light Mayonnaise 40 Caesar Salad Shaker 100 Chef Salad Shaker 150 Garden Salad Shaker 100 Garden Salad 35 Grilled Chicken Salad Deluxe 120 Side Caesar Salad 35 Side Garden Salad 25 Croutons 50 Ceasar Dressing 160 Fat Free Herb Vinaigrette Dressing 50 Ranch Dressing 230 Red French Reduced Calorie Dressing 160 Egg McMuffin 290 Sausage McMuffin 360 Sausage McMuffin with Egg 440 English Muffin 140 Sausage Biscuit 470 Sausage Biscuit with Egg 550 Bacon, Egg & Cheese Biscuit 540 Biscuit 290 Sausage 170 Scrambled Eggs 2 160 Hash Browns 130 Hotcakes, Plain 340 Hotcakes w/margarine, syrup 600 Breakfast Burrito 320 Steak and Egg Cheese Bagel 660 Ham and Egg Cheese Bagel 550 Spanish Omelet Bagel 690 Lowfat Apple Bran Muffin 300 Apple Danish 340 Cheese Danish 400 Cinnamon Roll 390 Vanilla Reduced Fat Ice Cream Cone 150 Strawberry Sundae 290 Hot Caramel Sundae 360 Hot Fudge Sundae 340 Nuts (for sundaes) 40 Butterfinger McFlurry 620 M&M McFlurry 630 Nestle Crunch McFlurry 630 Oreo McFlurry 570 Baked Apple Pie 260 Chocolate Chip Cookie 170 McDonaldland Cookies 180 Vanilla Shake, small 360 Chocolate Shake, small 360 Strawberry Shake, small 360 1% Lowfat Milk 100 Orange Juice 80 Coca-Cola Classic, small 150 Diet Coke, small 0 Sprite, small 150 Hi-C Orange Drink, small 160 ACY@Meat C@MeatAC@@Bacon, 1 slice, 20/lb. 36 Beef bologna, 1 slice, 1 oz. 89 Beef salami, 1 slice, 0.8 oz. 58 Beef stew, 8 oz.--Dinty Moore 220 Beef, chuck roast, 4 oz., lean 265 Beef, flank steak, 4 oz., broiled 288 Beef, ground, cooked, 4 oz.,extra lean 288 Beef, ground, cooked, 4 oz., regular 347 Beef, ground, raw, 4 oz., extra lean 265 Beef, ground, raw, 4 oz., lean 298 Beef, ground, raw, 4 oz., regular 351 Beef, porterhouse steak, 4 oz., broiled 247 Beef, round roast, 4 oz., lean 208 Beef, sirloin steak, 4 oz., broiled 240 Beef, T-bone steak, 4 oz., broiled,lean 243 Breakfast sausage, 1 link, 1 oz. raw 48 Breakfast sausage, 1 patty, 3 7/8 in. 100 Chili con carne, 15 1/2 oz. can 572 Corned beef brisket, 4 oz. 284 ACF@Corned beef, canned, 1 oz. 71 Country ham, 4 oz., lean 220 Ham, canned, 4 oz., unheated 164 Ham, cooked smoked, 1 slice 20 Ham, extra lean, 4 oz. 164 Ham, picnic, 4 oz. 177 Ham, regular, 4 oz., lean 201 Ham, sliced, 1 slice, 1 oz. 52 Hot dog, beef, 1 hot dog, 8 per pound 184 AC9Z@Hot dog, pork and beef, 1 hot dog 183 ACi~@Italian sausage, 1 link, 1/4 pound 268 Little smoked sausage, 1 link 43 Liverwurst, 1 oz. 93 Luncheon meat, beef, 1 slice, 1 oz. 87 Pepperoni, 1 oz., 14 slices, Hormel 140 Pork and beans, 1 cup 311 Pork and beans, 1 can, 20 oz. 692 Pork center rib, 1 chop, pan-fried 219 Pork loin roast, 4 oz., lean 268 ACy@Pork spareribs, 4 oz., braised 451 Pork, Boston butt roast, 4 oz., lean 291 Pork, loin chop, trimmed, broiled, 1 294 Ravioli, Mini, Chef Boyardee, 1 can 420 Spam, 2 oz. 170 Venison, 4 oz., lean 143 ACʩQ@Nuts Ć@NutsAC̱@t@Almonds, dry roasted, 1 oz. 170 Almonds, slivered, 1/3 cup, 2 oz. 170 English walnuts, 10 nuts 322 English walnuts, 1 cup, chopped 781 Peanut butter, 1 tbsp. 94 Peanuts, honey roasted, 1 oz. 170 Peanuts, roasted in shell, 10 peanuts 105 Peanuts, roasted, canned, 1 oz. 170 Peanuts, salted, Lance, 1 1/8 oz. 190 Pecans, 1 cup shelled halves 742 Sunflower seeds, raw, unsalted, 1 oz. 159 Sunflower seeds, roasted, 1 oz. 160 ACq@PastaCС@PastaAC@@Egg noodles, 1 cup 200 Fried noodles, 1 cup 220 Macaroni & cheese, mix, Kraft 1cup 386 ACN@Macaroni, firm, 1 cup 192 Macaroni, tender, 1 cup 155 Spaghetti, al dente, 1 cup 192 Spaghetti, tender, 1 cup 155 Suddenly Salad Classic Pasta, 1 box 960 AC Y"@Pizza Hut CӉ @Pizza HutAC@@Cheese, 1 slice--Thin 'n Crispy 149 Cheese, 1 slice--pan pizza 246 Cheese, 1 slice--Hand Tossed 259 Pepperoni, 1 slice--Thin 'n Crispy 207 Pepperoni, 1 slice--Hand Tossed 250 Pepperoni, 1 slice--pan pizza 270 Pepperoni, 1 pizza--Personal Pan 675 Super Supreme, 1 slice--Thin 'n Crispy 232 Super Supreme, 1 slice--pan pizza 266 Super Supreme, 1 slice--Hand Tossed 278 Supreme, 1 slice--Thin 'n Crispy 230 Supreme, 1 slice--Hand Tossed 270 Supreme, 1 slice--pan pizza 290 Supreme, 1 pizza--Personal Pan 647 AC9@Poultry Ci@PoultryACء@@Chicken back, fried, no skin, 1/2 167 Chicken back, fried, skin,1/2 238 Chicken back,roasted,no skin,1/2 96 ACZ@Chicken back, roasted, skin, 1/2 159 ACqX@Chicken breast,fried,no skin,1/2 161 ACڡ"@Chicken breast, fried, skin, 1/2 218 Chicken breast, roasted, no skin, 1/2 142 Chicken breast, roasted, skin, 1/2 193 Chicken breast, smoked, 1 slice 30 Chicken drumstick, fried, no skin, 1 82 Chicken drumstick, fried, skin, 1 120 Chicken drumstick, roasted, no skin 76 Chicken drumstick, roasted, skin 112 Chicken giblets, fried, 1 cup or 5 oz. 402 Chicken hot dog, 1 hot dog 116 AC)Q@Chicken thigh, fried, w/o skin, 1 thigh 113 Chicken thigh, fried, with skin, 1 thigh 162 Chicken thigh, roasted, w/o skin 109 Chicken thigh, roasted, with skin 153 Chicken wing, fried, w/o skin, 1 wing 42 Chicken wing, fried, with skin, 1 wing 103 Chicken wing, roasted, w/o skin 43 Chicken wing, roasted, with skin 99 Chicken,dark meat,fried,1 cup, no skin 334 Chicken,dark meat,roast,1 cup,no skin 250 Chicken,light meat,fried,1 cup, no skin 268 Chicken,light meat, roast,1 cup,no skin 214 Duck, roasted, w/o skin, 4 oz. 228 Duck, roasted, with skin, 4 oz. 382 Goose liver, raw, 4 oz. 151 Goose, roasted, w/o skin, 4 oz. 270 Pheasant, raw, w/o skin, 4 oz. 151 Quail, raw, w/o skin, 4 oz. 152 Turkey bologna, 1 slice--average 57 Turkey bologna, 1 slice--Butterball 70 Turkey ham, 1 slice--Louis Rich 35 Turkey hot dog, 1 hot dog 102 Turkey kielbasa, 4 oz.--Louis Rich 160 Turkey loaf, sliced, 2 slices, 1 1/2 oz. 47 Turkey pastrami, 1 slice, Louis Rich 35 Turkey sausage, Louis Rich--4 oz. 160 Turkey, raw, average, 4 oz., w/o skin 135 Turkey, roasted, 1 cup, or 5 oz. 238 ACށ1@Salad Ca@SaladAC@@Bac O's, 1 tbsp 40 Blue cheese dressing, 1 tbsp. 80 French dressing, 1 tbsp. 60 Italian dressing, 1 tbsp. 70 Potato salad with egg, 1 cup 363 Thousand island dressing, 1 tbsp. 70 Tuna salad, home recipe, 1 cup 349 AC@Sauces C@SaucesAC@1j@Au jus gravy mix, with water, 1 cup 19 Barbecue sauce, 1 tbsp.--Hunt's 20 Brown gravy mix, with water, 1 cup 9 Catsup, 1 tbsp. 18 Chicken gravy mix, with water, 1 cup 83 ACaN@Enchilada sauce, hot, 1 cup 120 ACQP@Enchilada sauce, mild, 1 cup 100 AC>@Mayonnaise, 1 tbsp. 100 ACA<@Mayonnaise, 1 cup 1577 ACqX@Mayonnaise, Weight Watchers, 1 tbsp. 50 Miracle Whip, 1 tbsp. 70 Miracle Whip Light, 1 tbsp. 45 Mushroom gravy mix, 1 cup 70 Mustard, brown, 1 tsp. 5 Mustard, yellow, 1 tbsp. 10 Pizza Quick sauce, Ragu, 3 tbsp. 35 Soy sauce, 1 tbsp. 12 Spaghetti sauce, basil, 1 cup 100 Spaghetti sauce, beef-pork, 1 cup 140 Spaghetti sauce, mushroom, 1 cup 140 Spaghetti sauce, Newman's own, 1 cup 140 Spaghetti sauce,Ragu,Homestyle,1 cup 100 Spaghetti sauce,Ragu,Gardenstyle, cup 140 Spaghetti sauce, Ragu, 1 cup 160 Spaghetti sauce,Ragu,Fresh Italian, cup 180 Taco sauce, 1 tbsp. 5 Taco seasoning mix, 1 package 100 Thick n Chunky Salsa, 1 tbsp. 3 Vinegar, 1 fl. oz. 4 Vinegar, cider, 1 cup 34 Vinegar, distilled, 1 cup 29 White sauce mix, with milk, 1 cup 241 Worcestershire sauce, 1 tbsp. 15 AC9@Snacks Ci@SnacksAC@d@Canned onion rings, 1 2.8 oz. can 480 Chee-tos, 1 oz.--25 chips 150 Doritos, 1 oz. 140 Fritos, 1 oz. 150 Popcorn, air-popped, 1 cup 25 Popcorn, microwave, 1 bag, 8 cups 374 Popcorn, microwave, light, 1 bag 234 Popcorn, with oil & salt, 1 cup 41 Potato chips, Lay's--1 oz. 150 Pretzel sticks, 1 oz. 111 Pretzels, 3-ring, 10 pretzels 117 Pringles corn chips, 1 can, 6 oz. 840 Tortilla chips, 1 oz.--Old El Paso 150 ACY@Soup C@SoupAC@N@Bean with bacon soup, 1 can 431 ACQ@Bouillon, beef/chicken, instant, 1 tsp. 2 Bouillon, beef /chicken, 1 cube 4 AC)@Beef broth, 1 can 40 Chicken noodle soup, 1 can 140 Chicken with rice soup, 1 can 150 ACYT@Chicken with stars soup, 1 can 150 ACI"@Chili beef soup, 1 can 385 Cream of chicken soup, 1 can 307 Cream of mushroom soup, 1 can 275 Cream of potato soup, 1 can 311 French onion soup, 1 can 150 Golden mushroom soup, 1 can 220 Hot and sour soup, 1 cup 100 Meatball vegetable soup, 1 can 275 Split pea soup, 1 can 450 Tomato soup, 1 can 247 Vegetable beef soup, 1 can 175 Vegetable soup, 1 can 225 Wonton soup, 1 cup 210 AC@SubwayC)@SubwayACa@ j@Condiments not included. Cheese not included except where indicated. 6" Veggie Delite 232 6" Turkey w/veg 282 6" Turkey & Ham w/veg 288 6" Ham w/veg 293 6" Roast Beef w/veg 296 6" Club w/veg 304 6" Seafood & Crab w/veg 338 6" Cold Cut Trio w/veg 374 6" Tuna w/veg 378 6" Classic Italian BMT w/veg 450 6" Roasted Chicken Breast w/veg 342 6" Steak & Cheese w/veg, cheese 363 6" Subway Melt w/veg, cheese 370 6" Meatball w/veg 413 Deli Turkey Breast w/veg 227 Deli Ham w/veg 224 Deli Roast Beef w/veg 236 Deli Tuna w/veg 267 Deli Bologna w/veg 283 Wrap Chicken Parmesan Ranch w/veg 333 Wrap Steak & Cheese w/veg, cheese 353 Wrap Turkey & Bacon w/veg 355 6" Super Classic Italian BMT w/veg 668 6" Super Club w/veg 377 6" Super Cold Cut Trio w/veg 517 Salad Veggie 51 Salad Turkey 101 Salad Club 123 Salad Roast Beef 115 Salad Ham 112 Salad Turkey & Ham 107 Salad Roasted Chicken 162 Salad Seafood & Crab 157 Salad Steak & Cheese w/cheese 182 Salad Subway Melt w/cheese 190 Salad Cold Cut Trio 193 Salad Tuna 198 Salad Meatball 232 Salad Classic Italian BMT 269 Plain 6" White Bread 190 Plain 6" Wheat Bread 210 Plain Deli Roll 170 Plain 10-1/2" Tortilla 200 Creamy Italian Dressing 65 Fat Free Italian Dressing 5 French Dressing 70 Fat Free French Dressing 18 Thousand Island Dressing 65 Ranch Dressing 88 Fat Free Ranch Dressing 15 Vinegar (1tsp) 1 Mustard (2 tsp) 7 Light Mayonaise (1 tsp) 15 Mayonaise (1 tsp) 37 Bacon (2 strips) 42 Cheese (2 triangles) 41 Olive Oil (1 tsp) 45 Oatmeal Raison Cookie 199 Low-Fat Oatmeal Raison Cookie 168 Chocolate Chunk Cookie 215 Chocolate Chip Cookie 214 Chocolate Chip M&M Cookie 212 Peanut Butter Cookie 223 Sugar Cookie 225 Macadamia Nut Cookie 222 Brazil Nut Cookie 215 AC !@Sugar C Q@SugarAC @ :@Blackstrap molasses, 1 tbsp. 43 Blackstrap molasses, 1 cup 699 Honey, 1 tbsp. 64 Jam, 1 tbsp. 54 Jelly, 1 tsp. 18 Jelly, 1 tbsp. 49 Maple syrup, Aunt Jemima, 1 fl. oz. 102 Maple syrup,Aunt Jemima Lite, 1 fl.oz. 58 Sugar, 1 tsp. 15 Sugar, 1 tbsp. 46 Sugar, 1 cup 770 AC "@Taco Bell CA @Taco BellAC@b@Bean Burrito 370 Burrito Supreme 430 Beef Burrito 400 Beef Burrito Supreme 510 7-Layer Burrito 520 Grilled Chicken Burrito 390 Chicken Burrito Supreme 460 Chili Cheese Burrito 330 Taco 170 Soft Taco 210 Taco Supreme 210 Soft Taco Supreme 260 Double Decker Taco 330 Double Decker Taco Supreme 380 Grilled Steak Soft Taco 200 Grilled Steak Soft Taco Supreme 240 Grilled Chicken Soft Taco 200 Tostada 250 Mexican Pizza 540 Mexican Pizza, Chicken 520 Mexican Pizza, Beef 530 Beef MexiMelt 290 Taco Salad w/Salsa 850 Taco Salad w/Salsa without Shell 430 Cheese Quesadilla 350 Chicken Quesadilla 400 Nachos 320 Nachos Supreme 440 Nachos Bellgrande 760 Nachos Bellgrande, Chicken 740 Nachos Bellgrande, Steak 740 Pintos 'n Cheese 180 Mexican Rice 190 Cinnamon Twists 180 Choco Taco Ice Cream Dessert 310 Chalupa Supreme, Beef 380 Chalupa Supreme, Chicken 360 Chalupa Supreme, Steak 360 Chalupa Santa Fe, Beef 440 Chalupa Santa Fe, Chicken 420AC9D@Chalupa Baja, Chicken 400 Chalupa Baja, Steak 400 Gordita Supreme, Beef 300 Gordita Supreme, Chicken 300 Gordita Supreme, Steak 300 Gordita Santa Fe, Beef 380 Gordita Santa Fe, Chicken 370 Gordita Santa Fe, Steak 370 Gordita Baja, Beef 360 Gordita Baja, Chicken 340 Gordita Baja, Steak 340 Fiesta Breakfast Burrito 280 Country Breakfast Burrito 270 Grande Breakfast Burrito 420 Double Bacon & Egg Burrito 480 Breakfast Cheese Quesadilla 380 Breakfast Quesadilla with Bacon 450 Breakfast Quesadilla with Sausage 430 Hash Brown Nuggets 280 AA 8<@ۭCi$@Vegetables C"@VegetablesACA@il@Artichokes, 1 artichoke 67 Asparagus, canned, 1 10 1/2 oz. can 54 Asparagus, fresh, 1 cup, boiled 36 Baked beans, 1 cup, canned, w/o pork 306 Bean curd, 4 oz. 81 Bean sprouts, boiled, 1 cup 35 Bean sprouts, raw, 1 cup 37 Beets, 1 cup, fresh 54 Beets, canned, 1 can, 10 1/2 oz. 109 Blackeye peas, 1 cup 178 Broccoli, cooked, 1 cup 40 Brussel sprouts, 1 cup, fresh 56 Butternut squash, baked--1 cup 139 Cabbage, cooked, 1 cup 31 Cabbage, raw, shredded, 1 cup 17 Carrot, raw, 1 carrot 30 Carrots, cooked, 1 cup 45 Carrots, sliced, 1 cup 48 Cauliflower, boiled, 1 cup 28 Cauliflower, raw, 1 cup, chopped 31 Celery, 3 small stalks, 5 in. 9 Chard, fresh, 1 cup 32 Coleslaw with French dressing, 1 cup 114 Coleslaw with salad dressing, 1 cup 119 Collards, canned, 1 cup 51 Collards, fresh, 1 cup 42 Corn on the cob, 1 5 in. ear 70 Corn, canned whole kernel, 1 can 360 Corn, cooked, 1 cup 140 Corn, creamed, 1 can, 15 1/2 oz. 320 Cucumbers, each 30 Eggplant, 1 cup, boiled 38 Eggplant sticks, Mrs. Paul's, 3 1/2 oz. 240 Garbanzos, dry, 1 cup 367 AC& Z@Garden medley, Green Giant, 1 can 158 AC&9&@Garlic, raw, 1 clove 4 Great northern beans, 1 cup 212 Green beans, boiled, 1 cup 31 Green beans, canned, Del Monte, 1 can 80 AC&'@Green pepper, 1 pepper, 1/5 pound 16 Green pepper, diced, 1 cup 33 Grits, Quaker, 1 cup 133 Hotdog relish, 1 oz., Vlasic 40 Kale, fresh, 1 cup 43 Kale, frozen, 1 cup 40 Kidney beans, canned, 1 cup 230 Kidney beans, dried, 1 cup, cooked 218 Lentils, 1 cup 212 Lettuce, iceberg, 1 cup, shredded 7 Lettuce, iceberg, 1 head 70 Lima beans, 1 cup 189 Mushrooms, 1 cup, chopped 20 Mustard greens, fresh, 1 cup 32 Mustard greens, frozen, 1 cup 30 Navy beans, 1 cup 224 Okra, fried, 3 oz., Ore-Ida 170 Olives, green, 10 large 45 Olives, ripe, 10 extra large 61 Onions, raw, 1 cup 65 Peas, cooked, 1 cup 115 AC( ,B@Pickles, dill, 1 pickle 7 AC-!-i@Pickles, dill, 1 oz. 4 Pickles, sweet, 1 oz. 30 Pinto beans, 1 cup 228 Potato, baked, 2 1/3 x 4 3/4 in. 145 AC-.Z@Potato,boiled,medium,pared,2 1/2 in. 8AC./@Potato, boiled, large, pared 146 Potato, french fries, 3 oz. 130 Potato, frozen french fries, 3 oz. 120 Potato, frozen hash browns 2 1/2 oz. 140 Potato, microwave hash browns, 2 oz. 120 Potatoes, instant, from flakes, 1 cup 195 Potatoes, mashed with milk, 1 cup 137 Radish, 10 medium radishes 8 Radish, 1 cup sliced 20 Refried beans, 1 cup 200 Refried beans with green chili, 1 cup 200 Refried beans with sausage, 1 cup 720 Rice a Roni, wild rice--1/4 box 110 Rice pilaf, Green Giant--1 cup 220 Rice, brown, 1 cup, cooked 232 Rice, fried, 1 cup 418 Rice, instant, 1 cup, cooked 180 Rice, white, 1 cup, cooked 223 Sauerkraut, canned, 1 cup 42 Snow peas, 1 package, LaChoy 70 Spinach, fresh, 1 cup 14 Spinach, frozen, 1 cup 46 Squash, 1 cup 30 Sugar snap peas, Green Giant, 1 cup 50 Sweet potatoes, canned, 1 cup 216 Sweet potatoes, fresh, 5 x 2 in., boiled 172 Tater Tots, 3 oz.--Ore Ida 150 Tofu, 4 oz. 81 Tomato, raw, 1 tomato 26 Tomatoes, canned, 1 can--16 oz. 95 Turnip greens, canned, 1 cup 42 Turnip greens, fresh, 1 cup 29 Turnip greens, frozen, 1 cup 38 Watermelon, 1 cup 42 Zucchini, 1 cup 22 AC/I8A@Wendy's C8q@Wendy's Plain Single 360 Single with Everything 420 Big Bacon Classic 580 Jr. Hamburger 270 Jr. Cheeseburger 320 Jr. Bacon Cheeseburger 380 Jr. Cheeseburger Deluxe 360 Hamburger, Kids' Meal 270 Cheeseburger, Kids' Meal 320 Grilled Chicken Sandwich 310 Breaded Chicken Sandwich 440 Chicken Club Sandwich 470 Spicy Chicken Sandwich 410 Caesar Side Salad 100 Deluxe Garden Salad 110 Grilled Chicken Salad 200 Grilled Chicken Caesar Salad 260 Side Salad 60 Taco Salad 380 Taco Chips 210 Soft Breadstick 30 Blue Cheese Dressing 180 French Dressing 120 French Dressing, Fat Free 35 Italian Caesar Dressing 150 Italian, Red. Fat, Red. Cal. Dressing 40 Ranch Dressing 100 Ranch, Red. Fat, Red. Cal. Dressing 60 Salad Oil 120 Thousand Island Dressing 90 Wine Vinegar 0 Small Fries 270 Biggie Fries 470 Great Biggie Fries 570 Plain Potato 310 Bacon & Cheese Potato 530 Broccoli & Cheese Potato 470 Cheese Potato 570 Chili & Cheese Potato 630 Sour Cream & Chives Potato 380 Sour Cream 60 Whipped Margarine 60 Small Chili 210 Large Chili 310 Cheddar Cheese, shredded 70 Saltine Crackers 25 5 Piece Chicken Nuggets 210 4 Piece Chicken Nuggets, Kids 170 Barbeque Dipping Sauce 45 Honey Mustard Dipping Sauce 130 Spicy Buffalo Wing Dipping Sauce 25 Sweet & Sour Dipping Sauce 50 Chicken Caesar Pita 490 Classic Greek Pita 440 Garden Ranch Chicken Pita 480 Garden Veggie Pita 400 Caesar Vinaigrette Pita Dressing 70 Garden Ranch Pita Dressing 50 Chocolate Chip Cookie 270 Frosty Dairy Dessert, Small 330 Frosty Dairy Dessert, Medium 440 Frosty Dairy Dessert, Large 540 Cola Soft Drink, small 90 Diet Cola Soft Drink, small 0 Lemon-Lime Soft Drink, small 90 Lemonade, small 90 Hot Chocolate 80 Milk, 2% 110 1/4 lb.* Hamburger Patty 200 2 oz.* Hamburger Patty 100 Grilled Chicken Fillet 110 Breaded Chicken Fillet 230 SpicyChicken Fillet 210 Kaiser Bun 190 Sandwich Bun 160 American Cheese 70 American Cheese, Jr. 45 Bacon 20 Honey Mustard Red. 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