| Description | Measure | Vitamin K (phylloquinone) (µg) Per Measure |
|---|---|---|
| Spinach, canned, regular pack, solids and liquids | 1.0 cups | 891.1 |
| Turnip greens, frozen, cooked, boiled, drained, without salt | 1.0 cups | 851 |
| Turnip greens and turnips, frozen, cooked, boiled, drained, | 1.0 cups | 676.6 |
| Turnip greens, cooked, boiled, drained, without salt | 1.0 cups, chopped | 529.3 |
| Turnip greens, frozen, cooked, boiled, drained, with salt | 0.5 cups | 425.5 |
| Cress, garden, raw | 1.0 cups | 270.9 |
| Kale, frozen, unprepared | 1.0 cups | 223.5 |
| Pokeberry shoots, (poke), cooked, boiled, drained, without | 1.0 cups | 178.2 |
| Broccoli, frozen, chopped, cooked, boiled, drained, without | 1.0 cups | 162.1 |
| Noodles, egg, spinach, enriched, cooked | 1.0 cups | 161.8 |
| Brussels sprouts, raw | 1.0 cups | 155.8 |
| Beet greens, raw | 1.0 cups | 152 |
| Spinach, raw | 1.0 cups | 144.9 |
| Asparagus, frozen, cooked, boiled, drained, without salt | 1.0 cups | 144 |
| Broccoli, frozen, chopped, unprepared | 1.0 cups | 126.5 |
| Asparagus, canned, drained solids | 1.0 cups | 99.9 |
| Jute, potherb, cooked, boiled, drained, without salt | 1.0 cups | 94 |
| Snacks, potato chips, made from dried potatoes, fat-free, made with olestra |
1.0 oz | 93.2 |
| Broccoli raab, raw | 1.0 cups chopped | 89.6 |
| Kale, raw | 1.0 cups | 81.8 |
| Plantains, yellow, raw | 1.0 plantain | 77.8 |
| Kiwifruit, green, raw | 1.0 cups, sliced | 72.5 |
| Soybeans, mature seeds, sprouted, cooked, steamed | 1.0 cups | 66.4 |
| Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt |
1.0 cups | 62.6 |
| Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt |
1.0 cups, shredded | 57.8 |
| Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt |
1.0 cups, shredded | 57.8 |
| Endive, raw | 0.5 cups, chopped | 57.8 |
| Celery, cooked, boiled, drained, without salt | 1.0 cups, diced | 56.7 |
| Snacks, tortilla chips, low fat, made with olestra, nacho | 1.0 oz | 54.4 |
| Peas and carrots, frozen, cooked, boiled, drained, without salt |
1.0 package (10 oz) yields |
52.3 |
| Beans, snap, green, frozen, cooked, boiled, drained without | 1.0 cups | 51.4 |
| Blueberries, wild, canned, heavy syrup, drained | 1.0 cups | 47.2 |
| Okra, frozen, unprepared | 0.33 package (10 oz) |
46.9 |
| Asparagus, cooked, boiled, drained | 0.5 cups | 45.5 |
| Okra, frozen, cooked, boiled, drained, without salt | 0.5 cups slices | 44 |
| Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt |
1.0 cups | 43.9 |
| Blueberries, frozen, sweetened | 1.0 cups, thawed | 40.7 |
| Beverages, Whey protein powder isolate | 3.0 scoop | 40 |
| Blackberry juice, canned | 1.0 cups | 38 |
| Edamame, frozen, unprepared | 1.0 cups | 37.1 |
| Peas, green, raw | 1.0 cups | 36 |
| Pie crust, deep dish, frozen, unbaked, made with enriched flour |
1.0 pie crust (average weight) |
33.8 |
| Pie crust, deep dish, frozen, baked, made with enriched flour |
1.0 pie crust (average weight) |
33.7 |
| Pie Crust, Cookie-type, Chocolate, Ready Crust | 1.0 crust | 33.1 |
| Cabbage, chinese (pe-tsai), raw | 1.0 cups, shredded | 32.6 |
| Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt |
1.0 leek | 31.5 |
| Blackberries, frozen, unsweetened | 1.0 cups, unthawed | 29.9 |
| Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt |
1.0 cups | 28.1 |
| Pomegranate juice, bottled | 1.0 cups | 25.9 |
| Pears, dried, sulfured, stewed, without added sugar | 1.0 cups, halves | 25.2 |
| Soup, cream of mushroom, canned, condensed | 0.5 cups | 24.7 |
| Peas, edible-podded, raw | 1.0 cups, chopped | 24.5 |
| Grapes, canned, thompson seedless, water pack, solids and | 1.0 cups | 24 |
| Salad dressing, mayonnaise, regular | 1.0 tbsp | 22.5 |
| Pie, Dutch Apple, Commercially Prepared | 0.12 pie 1 pie (1/8 of 9" pie) |
21.5 |
| Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan |
1.0 bottle | 19.2 |
| Soup, pea, split with ham, canned, chunky, ready-to-serve | 1.0 cups | 18 |
| Plantains, yellow, baked | 1.0 cups | 17.9 |
| Spices, thyme, dried | 1.0 tsp, leaves | 17.1 |
| Carrots, raw | 1.0 cups chopped | 16.9 |
| Nuts, hazelnuts or filberts | 1.0 cups, chopped | 16.3 |
| Bread, cheese | 1.0 slice | 15.6 |
| Vegetable juice cocktail, canned | 1.0 cups | 15.4 |
| Soup, beef and vegetables, canned, ready-to-serve | 1.0 cups | 15 |
| Carrots, canned, regular pack, drained solids | 1.0 cups, sliced | 14.3 |
| Grapes, american type (slip skin), raw | 1.0 cups | 13.4 |
| Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added |
1.0 cups | 13.2 |
| Desserts, mousse, chocolate, prepared-from-recipe | 1.0 recipe yield | 12.9 |
| Cauliflower, green, raw | 1.0 cups | 12.9 |
| Garlic bread, frozen | 1.0 slice presliced | 12.7 |
| DIGIORNO Pizza, cheese topping, rising crust, frozen, baked | 1.0 slice 1/4 of pie | 12.6 |
| Currants, red and white, raw | 1.0 cups | 12.3 |
| Candies, confectioner's coating, peanut butter | 1.0 cups chips | 12.3 |
| Margarine-like, margarine-butter blend, soybean oil and | 1.0 tbsp | 12.2 |
| Carrots, canned, no salt added, solids and liquids | 0.5 cups slices | 12.1 |
| Beans, pink, mature seeds, raw | 1.0 cups | 12 |
| Loganberries, frozen | 1.0 cups, unthawed | 11.5 |
| Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) |
0.5 cups slices | 11.3 |
| Crackers, standard snack-type, regular | 5.0 crackers | 11.1 |
| Beans, black, mature seeds, raw | 1.0 cups | 10.9 |
| Lima beans, immature seeds, cooked, boiled, drained, | 1.0 cups | 10.5 |
| Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt |
1.0 cups slices | 10.4 |
| Boysenberries, frozen, unsweetened | 1.0 cups, unthawed | 10.3 |
| Oil, canola | 1.0 tbsp | 10 |
| Cookies, chocolate sandwich, with creme filling, regular | 3.0 cookie | 9.9 |
| Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt |
1.0 cups | 9.4 |
| Tomato products, canned, sauce, with onions, green peppers, and celery |
1.0 cups | 9.2 |
| Tomato products, canned, puree, with salt added | 1.0 cups | 8.5 |
| Tomato products, canned, puree, without salt added | 1.0 cups | 8.5 |
| Lima beans, immature seeds, frozen, fordhook, unprepared | 1.0 cups | 8.5 |
| Salad dressing, sesame seed dressing, regular | 1.0 tablespoon | 8.4 |
| Figs, canned, water pack, solids and liquids | 1.0 cups | 8.2 |
| Oil, olive, salad or cooking | 1.0 tablespoon | 8.1 |
| Crackers, cheese, sandwich-type with cheese filling | 6.0 cracker 1 cracker = 6.5g |
8 |
| Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, ready-to-feed, with ARA and DHA |
5.0 fl oz | 8 |
| Biscuits, plain or buttermilk, dry mix | 1.0 cups, purchased | 7.8 |
| Sorghum flour, whole-grain | 1.0 cups | 7.7 |
| Cream puff, eclair, custard or cream filled, iced | 4.0 oz | 7.6 |
| Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt |
1.0 cups, sliced | 7.6 |
| Apricots, canned, heavy syrup, drained | 1.0 cups, halves | 7.2 |
| Soup, chicken gumbo, canned, condensed | 0.5 cups (4 fl oz) | 7.2 |
| Fast Foods, biscuit, with egg and sausage | 1.0 item | 7.1 |
| Mangos, raw | 1.0 cups pieces | 6.9 |
| Cereals ready-to-eat, granola, homemade | 1.0 cups | 6.5 |
| Fast foods, biscuit, with egg and bacon | 1.0 biscuit | 6.5 |
| Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids |
1.0 cups | 6.4 |
| Salad dressing, mayonnaise, imitation, soybean | 1.0 tbsp | 6.3 |
| Turkey, all classes, back, meat and skin, cooked, roasted | 1.0 cups, chopped or diced |
6.3 |
| Snacks, potato sticks | 1.0 oz | 6.3 |
| Tomatoes, red, ripe, canned, packed in tomato juice | 1.0 cups | 6.2 |
| Salad dressing, mayonnaise type, regular, with salt | 1.0 tbsp | 6.2 |
| Pears, raw | 1.0 cups, slices | 6.2 |
| Bread, salvadoran sweet cheese (quesadilla salvadorena) | 1.0 serving (approximate serving size) |
6.2 |
| Soup, chicken, canned, chunky, ready-to-serve | 1.0 cups | 6.1 |
| Tomatoes, red, ripe, canned, stewed | 1.0 cups | 6.1 |
| Beans, black turtle, mature seeds, cooked, boiled, without | 1.0 cups | 6.1 |
| Potatoes, Russet, flesh and skin, baked | 1.0 potato large (3" to 4-1/4" dia. |
6 |
| Fish, tuna, white, canned in oil, drained solids | 3.0 oz | 5.9 |
| Apricots, canned, heavy syrup pack, with skin, solids and | 1.0 cups, halves | 5.7 |
| Chicken, broilers or fryers, drumstick, meat and skin, cooked, stewed |
1.0 cups, chopped or diced |
5.6 |
| Tomato juice, canned, with salt added | 1.0 cups | 5.6 |
| Tomato juice, canned, without salt added | 1.0 cups | 5.6 |
| Crackers, cream, Gamesa Sabrosas | 11.0 crackers (1 NLEA serving) |
5.5 |
| Beans, black turtle, mature seeds, canned | 1.0 cups | 5.5 |
| Seeds, pumpkin and squash seed kernels, roasted, with salt | 1.0 cups | 5.3 |
| Potatoes, mashed, dehydrated, flakes without milk, dry | 1.0 cups | 5.2 |
| Sweet potato, canned, syrup pack, drained solids | 1.0 cups | 5.1 |
| Crackers, wheat, regular | 16.0 crackers 1 serving |
4.8 |
| Currants, zante, dried | 1.0 cups | 4.8 |
| Soup, black bean, canned, condensed | 1.0 cups (8 fl oz) | 4.6 |
| Snacks, potato chips, barbecue-flavor | 1.0 oz | 4.6 |
| Persimmons, japanese, raw | 1.0 fruit (2-1/2" dia) |
4.4 |
| Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched |
1.0 cookie | 4.3 |
| Peaches, canned, light syrup pack, solids and liquids | 1.0 cups, halves or slices |
4.3 |
| Dessert topping, powdered | 1.0 oz | 4.3 |
| Seeds, sunflower seed kernels, oil roasted, without salt | 1.0 cups | 4.2 |
| Peaches, canned, water pack, solids and liquids | 1.0 cups, halves or slices |
4.1 |
| Salad dressing, thousand island dressing, reduced fat | 1.0 tablespoon | 4.1 |
| Muffin, blueberry, commercially prepared, low-fat | 1.0 muffin small | 4 |
| Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, powder, with ARA and DHA |
1.0 scoop | 3.9 |
| Cranberry sauce, canned, sweetened | 1.0 cups | 3.9 |
| Soup, tomato, canned, condensed, reduced sodium | 1.0 serving 1/2 cups | 3.9 |
| Dessert topping, pressurized | 1.0 cups | 3.9 |
| Cheese food, pasteurized process, American, vitamin D | 1.0 cups | 3.8 |
| Cream, fluid, heavy whipping | 1.0 cups, whipped | 3.8 |
| Snacks, fruit leather, rolls | 1.0 large | 3.8 |
| Papayas, raw | 1.0 cups 1" pieces | 3.8 |
| Spices, marjoram, dried | 1.0 tsp | 3.7 |
| Biscuits, plain or buttermilk, refrigerated dough, higher fat | 1.0 biscuit | 3.6 |
| Cherries, sweet, canned, water pack, solids and liquids | 1.0 cups, pitted | 3.5 |
| Salad dressing, mayonnaise, soybean and safflower oil, | 1.0 tablespoon | 3.4 |
| Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) |
1.0 pastry | 3.4 |
| Oil, soybean, salad or cooking, (partially hydrogenated) and cottonseed |
1.0 tablespoon | 3.4 |
| Oil, cocoa butter | 1.0 tablespoon | 3.4 |
| Oat flour, partially debranned | 1.0 cups | 3.3 |
| Chicken, broilers or fryers, leg, meat and skin, cooked, | 3.0 oz | 3.3 |
| Cheese, muenster | 1.0 cups, diced | 3.3 |
| Cheese, mexican, queso chihuahua | 1.0 cups, diced | 3.3 |
| Squash, winter, hubbard, baked, with salt | 1.0 cups, cubes | 3.3 |
| Barley flour or meal | 1.0 cups | 3.3 |
| Fast foods, croissant, with egg, cheese, and ham | 1.0 item | 3.3 |
| Sausage, pork and turkey, pre-cooked | 1.0 serving | 3.2 |
| Focaccia, Italian flatbread, plain | 1.0 piece | 3.2 |
| Cream, fluid, light whipping | 1.0 cups, whipped | 3.2 |
| Cheese, cheddar (Includes foods for USDA's Food Distribution Program) |
1.0 cups, diced | 3.2 |
| Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added |
1.0 cups | 3.1 |
| Cookies, shortbread, commercially prepared, plain | 1.0 oz | 3.1 |
| Croissants, cheese | 1.0 oz | 3.1 |
| Cheese, pasteurized process, swiss | 1.0 cups, diced | 3.1 |
| Fast foods, croissant, with egg, cheese, and sausage | 1.0 sandwich | 3.1 |
| Figs, raw | 1.0 large (2-1/2" dia) |
3 |
| Pie, blueberry, commercially prepared | 1.0 oz | 3 |
| Cheese, provolone | 1.0 cups, diced | 2.9 |
| Cherries, sweet, raw | 1.0 cups, with pits, yields |
2.9 |
| Apricots, dried, sulfured, stewed, without added sugar | 1.0 cups, halves | 2.8 |
| Cake, snack cakes, creme-filled, sponge | 1.0 oz | 2.7 |
| Chicken, broilers or fryers, back, meat only, raw | 4.0 oz | 2.7 |
| Cheese, feta | 1.0 cups, crumbled | 2.7 |
| Candies, NESTLE, 100 GRAND Bar | 1.0 bar (1.5 oz) | 2.7 |
| Danish pastry, cinnamon, enriched | 1.0 oz | 2.7 |
| Sweet potato, cooked, baked in skin, flesh, with salt | 1.0 medium (2" dia, 5" long, raw) |
2.6 |
| Snacks, potato chips, fat free, salted | 1.0 oz | 2.6 |
| Cheese, mozzarella, whole milk | 1.0 cups, shredded | 2.6 |
| Egg, whole, cooked, fried | 1.0 large | 2.6 |
| Crackers, saltines, whole wheat (includes multi-grain) | 1.0 serving | 2.6 |
| Cheese spread, pasteurized process, American | 1.0 cups, diced | 2.5 |
| Burdock root, cooked, boiled, drained, without salt | 1.0 cups (1" pieces) | 2.5 |
| Bread, whole-wheat, commercially prepared | 1.0 slice | 2.5 |
| Bread, stuffing, cornbread, dry mix, prepared | 1.0 oz | 2.5 |
| Cookies, sugar, commercially prepared, regular (includes | 1.0 oz | 2.4 |
| Squash, winter, hubbard, cooked, boiled, mashed, with salt | 1.0 cups, mashed | 2.4 |
| Candies, dark chocolate coated coffee beans | 1.0 serving 28 pieces |
2.4 |
| Squash, winter, hubbard, cooked, boiled, mashed, without | 1.0 cups, mashed | 2.4 |
| Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) |
1.0 cups, unthawed | 2.3 |
| Garlic, raw | 1.0 cups | 2.3 |
| Cookies, oatmeal, commercially prepared, regular | 1.0 oz | 2.3 |
| Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) | 1.0 oz | 2.3 |
| Infant formula, ABBOTT NUTRITION, SIMILAC, Expert Care, Diarrhea, ready- to- feed with ARA and DHA |
1.0 fl oz | 2.2 |
| Arugula, raw | 1.0 leaf | 2.2 |
| Dessert topping, powdered, 1.5 ounce prepared with 1/2 | 1.0 cups | 2.2 |
| Bread, white wheat | 1.0 slice | 2.2 |
| Pie, cherry, commercially prepared | 1.0 oz | 2.2 |
| Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 24 calories, ready-to-feed |
1.0 fl oz | 2.1 |
| Chicken, broilers or fryers, light meat, meat only, raw | 1.0 unit (yield from 1 lb ready-to-cook chicken) |
2.1 |
| Pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk) |
1.0 oz | 2.1 |
| Tortillas, ready-to-bake or -fry, flour, shelf stable | 1.0 tortilla | 2.1 |
| Squash, winter, butternut, cooked, baked, without salt | 1.0 cups, cubes | 2 |
| Chocolate, dark, 60-69% cacao solids | 1.0 oz | 2 |
| Chicken, broilers or fryers, meat and skin, cooked, fried, | 3.0 oz | 2 |
| Soup, beef noodle, canned, condensed | 0.5 cups | 2 |
| Spices, curry powder | 1.0 tsp | 2 |
| Cookies, oatmeal, commercially prepared, special dietary | 1.0 oz | 2 |
| Danish pastry, cheese | 1.0 oz | 2 |
| Candies, NESTLE, BUTTERFINGER Crisp | 1.0 piece | 1.9 |
| Candies, MARS SNACKFOOD US, M & M's Milk Chocolate Candies |
1.0 package (1.69 oz) |
1.9 |
| Ice creams, vanilla, light, no sugar added | 1.0 serving 1/2 cups | 1.9 |
| Bread, cornbread, dry mix, prepared with 2% milk, 80% margarine, and eggs |
1.0 muffin | 1.9 |
| Oil, sesame, salad or cooking | 1.0 tablespoon | 1.8 |
| Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches |
1.0 cups (1 NLEA serving) |
1.8 |
| Cheese, swiss | 1.0 cups, diced | 1.8 |
| Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, select, raw |
4.0 oz | 1.8 |
| Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, select, raw |
4.0 oz | 1.8 |
| Infant formula, GERBER, GOOD START 2 Soy, with iron, | 1.0 fl oz | 1.8 |
| Pie, banana cream, prepared from recipe | 1.0 oz | 1.8 |
| Cookies, chocolate sandwich, with extra creme filling | 1.0 oz | 1.8 |
| Candies, MARS SNACKFOOD US, 3 MUSKETEERS Bar | 1.0 serving 2.13 oz bar |
1.7 |
| Potatoes, boiled, cooked without skin, flesh, with salt | 0.5 cups | 1.7 |
| Potatoes, boiled, cooked without skin, flesh, without salt | 0.5 cups | 1.7 |
| Cheese, mozzarella, low moisture, part-skim | 1.0 cups, diced | 1.7 |
| Cheese, parmesan, grated | 1.0 cups | 1.7 |
| Mollusks, oyster, eastern, wild, cooked, moist heat | 3.0 oz | 1.7 |
| Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0" fat, choice, raw |
4.0 oz | 1.7 |
| Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, choice, raw |
4.0 oz | 1.7 |
| Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, choice, raw |
4.0 oz | 1.7 |
| Beef, top loin petite roast/filet, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, raw |
4.0 oz | 1.7 |
| Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, all grades, raw |
4.0 oz | 1.7 |
| Beef, ribeye petite roast/filet, boneless, separable lean only, trimmed to 0" fat, select, raw |
4.0 oz | 1.7 |
| Passion-fruit, (granadilla), purple, raw | 1.0 cups | 1.7 |
| Nabisco, Nabisco Ritz Crackers | 1.0 cracker | 1.6 |
| Cookies, fig bars | 1.0 oz | 1.6 |
| Fish, tilapia, raw | 1.0 fillet | 1.6 |
| Nuts, mixed nuts, oil roasted, with peanuts, lightly salted | 1.0 oz | 1.6 |
| Chicken, stewing, meat and skin, and giblets and neck, cooked, stewed |
3.0 oz | 1.6 |
| Infant Formula, GERBER GOOD START 2, GENTLE PLUS, | 1.0 fl oz | 1.6 |
| Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, ready-to-feed, with ARA and DHA |
1.0 fl oz | 1.6 |
| Infant formula, GERBER, GOOD START 2, PROTECT PLUS, ready-to-feed |
1.0 fl oz | 1.6 |
| Cookies, molasses | 1.0 oz | 1.6 |
| Cookies, chocolate sandwich, with creme filling, special | 1.0 oz | 1.5 |
| Candies, 5TH AVENUE Candy Bar | 1.0 bar 2 oz | 1.5 |
| Radishes, raw | 1.0 cups slices | 1.5 |
| Potatoes, flesh and skin, raw | 0.5 cups, diced | 1.5 |
| Frostings, coconut-nut, ready-to-eat | 0.08 package | 1.5 |
| Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | 0.5 cups (1 NLEA serving) |
1.5 |
| Applesauce, canned, sweetened, without salt | 1.0 cups | 1.5 |
| Lime juice, raw | 1.0 cups | 1.5 |
| Snacks, corn-based, extruded, onion-flavor | 1.0 oz | 1.4 |
| Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled |
3.0 oz | 1.4 |
| Bread, wheat | 1.0 slice | 1.4 |
| Cookies, vanilla sandwich with creme filling | 1.0 oz | 1.4 |
| Chicken, broilers or fryers, back, meat and skin, raw | 1.0 unit (yield from 1 lb ready-to-cook chicken) |
1.4 |
| Cookies, chocolate chip, commercially prepared, regular, lower fat |
1.0 serving 3 cookies |
1.4 |
| Cheese, ricotta, whole milk | 0.5 cups | 1.4 |
| Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled |
3.0 oz | 1.4 |
| Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised |
3.0 oz | 1.4 |
| Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled |
3.0 oz | 1.4 |
| Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted |
3.0 oz | 1.4 |
| Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw |
4.0 oz | 1.4 |
| Crackers, standard snack-type, sandwich, with peanut | 0.5 oz | 1.3 |
| Crackers, cheese, regular | 0.5 oz | 1.3 |
| Candies, NESTLE, BUTTERFINGER Bar | 1.0 serving 2.1 oz bar |
1.3 |
| Mollusks, oyster, eastern, wild, cooked, dry heat | 3.0 oz | 1.3 |
| Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled |
3.0 oz | 1.3 |
| Beef, brisket, flat half, separable lean and fat, trimmed to 0" fat, select, cooked, braised |
3.0 oz | 1.3 |
| Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) |
1.0 cups spaghetti | 1.3 |
| Cookies, peanut butter, commercially prepared, regular | 1.0 oz | 1.2 |
| Cake, cheesecake, commercially prepared | 1.0 oz | 1.2 |
| Cereals, oats, instant, fortified, with raisins and spice, prepared with water |
1.0 cups | 1.2 |
| Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled |
3.0 oz | 1.2 |
| Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled |
3.0 oz | 1.2 |
| Crackers, standard snack-type, sandwich, with cheese filling | 0.5 oz | 1.2 |
| Biscuits, plain or buttermilk, frozen, baked | 1.0 oz | 1.2 |
| Pie, fried pies, fruit | 1.0 oz | 1.2 |
| Cream, whipped, cream topping, pressurized | 1.0 cups | 1.1 |
| Cheese substitute, mozzarella | 1.0 cups, shredded | 1.1 |
| Cookies, peanut butter sandwich, regular | 1.0 oz | 1.1 |
| Beef, loin, bottom sirloin butt, tri-tip roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted |
3.0 oz | 1.1 |
| Breadfruit, raw | 1.0 cups | 1.1 |
| Croutons, seasoned | 0.5 oz | 1.1 |
| Salad dressing, russian dressing, low calorie | 1.0 tablespoon | 1.1 |
| Cheese, pasteurized process, American, fortified with | 1.0 oz | 1 |
| Orange juice, frozen concentrate, unsweetened, undiluted | 1.0 cups | 1 |
| Cake, coffeecake, cinnamon with crumb topping, dry mix, | 1.0 oz | 1 |
| Fast foods, english muffin, with egg, cheese, and canadian | 1.0 sandwich | 1 |
| Bread, pan dulce, sweet yeast bread | 1.0 slice (average weight of 1 slice) |
1 |
| Potatoes, baked, skin, without salt | 1.0 skin | 1 |
| Oil, safflower, salad or cooking, linoleic, (over 70%) | 1.0 tbsp | 1 |
| Bread, white, commercially prepared, toasted | 1.0 oz | 1 |
| Mountain yam, hawaii, raw | 0.5 cups, cubes | 1 |
| Beef, ground, 90% lean meat / 10% fat, patty, cooked, | 3.0 oz | 0.9 |
| Beerwurst, pork and beef | 1.0 serving 2 oz | 0.9 |
| Cheese, ricotta, part skim milk | 0.5 cups | 0.9 |
| Soup, cream of chicken, canned, condensed, reduced | 0.5 cups | 0.9 |
| Pork sausage, link/patty, fully cooked, unheated | 1.0 link | 0.9 |
| Pancakes, buckwheat, dry mix, incomplete | 1.0 oz | 0.9 |
| Candies, MARS SNACKFOOD US, STARBURST Fruit Chews, Original fruits |
1.0 serving fun size (8 chews) |
0.8 |
| Spices, cinnamon, ground | 1.0 tsp | 0.8 |
| Eggnog | 1.0 cups | 0.8 |
| Litchis, raw | 1.0 cups | 0.8 |
| Oil, sunflower, high oleic (70% and over) | 1.0 tbsp | 0.8 |
| Cookies, sugar wafers with creme filling, regular | 3.0 cookies | 0.8 |
| Pears, canned, light syrup pack, solids and liquids | 1.0 cups, halves | 0.8 |
| Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D |
1.0 cups | 0.8 |
| Cookies, sugar wafer, with creme filling, sugar free | 1.0 oz | 0.7 |
| Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size |
1.0 cups (1 NLEA serving) |
0.7 |
| Beerwurst, beer salami, pork and beef | 2.0 oz | 0.7 |
| Candies, truffles, prepared-from-recipe | 1.0 piece | 0.7 |
| Chocolate-flavored hazelnut spread | 1.0 serving 2 TBSP | 0.7 |
| Cheese, blue | 1.0 oz | 0.7 |
| Cookies, chocolate wafers | 1.0 oz | 0.7 |
| Cake, cherry fudge with chocolate frosting | 1.0 oz | 0.7 |
| Snacks, oriental mix, rice-based | 1.0 oz | 0.7 |
| Egg, whole, cooked, omelet | 1.0 tbsp | 0.7 |
| Apples, raw, without skin | 1.0 cups slices | 0.7 |
| Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit |
2.0 biscuits (1 NLEA serving) |
0.7 |
| Game meat, deer, loin, separable lean only, 1" steak, cooked, broiled |
1.0 steak | 0.6 |
| Onions, raw | 1.0 cups, chopped | 0.6 |
| Candies, caramels, chocolate-flavor roll | 1.0 piece | 0.6 |
| Onions, frozen, whole, cooked, boiled, drained, without | 1.0 cups | 0.6 |
| Cheese, camembert | 1.0 oz | 0.6 |
| Bologna, meat and poultry | 1.0 slice | 0.6 |
| Soup, pea, green, canned, condensed | 0.5 cups | 0.5 |
| Croissants, butter | 1.0 oz | 0.5 |
| Cream, fluid, light (coffee cream or table cream) | 1.0 fl oz | 0.5 |
| Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D |
1.0 cups | 0.5 |
| Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt |
1.0 cups | 0.5 |
| Soup, onion, canned, condensed | 0.5 cups (4 fl oz) | 0.5 |
| Beets, canned, regular pack, solids and liquids | 1.0 cups | 0.5 |
| Sour dressing, non-butterfat, cultured, filled cream-type | 1.0 tbsp | 0.5 |
| Cheese, neufchatel | 1.0 oz | 0.5 |
| Bread, oatmeal, toasted | 1.0 oz | 0.5 |
| Braunschweiger (a liver sausage), pork | 1.0 oz | 0.5 |
| Candies, fudge, chocolate, with nuts, prepared-from-recipe | 1.0 oz | 0.5 |
| Cheese, cottage, creamed, with fruit | 4.0 oz | 0.5 |
| Chicken, skin (drumsticks and thighs), raw | 4.0 oz | 0.5 |
| Bacon and beef sticks | 1.0 oz | 0.4 |
| Sausage, turkey, hot, smoked | 2.0 oz | 0.4 |
| Onions, sweet, raw | 1.0 NLEA serving | 0.4 |
| Puddings, chocolate, dry mix, regular, prepared with whole | 0.5 cups | 0.4 |
| Wheat flour, white, bread, enriched | 1.0 cups | 0.4 |
| Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution |
1.0 cups | 0.4 |
| Spices, turmeric, ground | 1.0 tsp | 0.4 |
| Macaroni, vegetable, enriched, cooked | 1.0 cups spiral shaped |
0.4 |
| Snacks, tortilla chips, ranch-flavor | 1.0 oz | 0.4 |
| Cream, fluid, half and half | 1.0 fl oz | 0.4 |
| Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain | 0.75 cups (1 NLEA serving) |
0.4 |
| Onions, frozen, whole, unprepared | 0.33 package (10 oz) |
0.4 |
| Soup, chicken with rice, canned, condensed | 0.5 cups | 0.4 |
| Cereals ready-to-eat, POST, COCOA PEBBLES | 0.75 cups (1 NLEA serving) |
0.4 |
| Wheat flour, white, all-purpose, unenriched | 1.0 cups | 0.4 |
| Snacks, corn-based, extruded, puffs or twists, cheese-flavor | 1.0 oz crunchy (about 21 pieces) |
0.4 |
| Bread, protein (includes gluten) | 1.0 oz | 0.4 |
| Cornmeal, whole-grain, white | 1.0 cups | 0.4 |
| Butter, salted | 1.0 pat (1" sq, 1/3" high) |
0.3 |
| Bread, rye | 1.0 oz | 0.3 |
| Bread, oat bran | 1.0 oz | 0.3 |
| Yogurt, plain, whole milk | 1.0 container (6 oz) | 0.3 |
| Yogurt, plain, low fat | 1.0 container (6 oz) | 0.3 |
| Bread, stuffing, dry mix | 1.0 oz | 0.3 |
| Chicken, broilers or fryers, separable fat, raw | 1.0 tbsp | 0.3 |
| Cheese, cream | 1.0 tbsp | 0.3 |
| Candies, MOUNDS Candy Bar | 1.0 bar snack size | 0.3 |
| Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | 1.0 cups (1 NLEA serving) |
0.3 |
| Fish, herring, Atlantic, pickled | 1.0 cups | 0.3 |
| Beets, raw | 1.0 cups | 0.3 |
| Popcorn, sugar syrup/caramel, fat-free | 1.0 oz | 0.3 |
| Tamarind nectar, canned | 1.0 cups | 0.3 |
| Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A and vitamin D |
1.0 cups | 0.2 |
| Cereals, CREAM OF WHEAT, instant, prepared with water, without salt |
1.0 cups | 0.2 |
| Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted |
1.0 mini bagel (2-1/2" dia) | 0.2 |
| Gravy, beef, canned, ready-to-serve | 1.0 cups | 0.2 |
| Frostings, glaze, chocolate, prepared-from-recipe, with butter, NFSMI Recipe No. C-32 |
2.0 tablespoon | 0.2 |
| Milk, canned, condensed, sweetened | 1.0 fl oz | 0.2 |
| Puddings, rice, ready-to-eat | 1.0 serving 4 oz pudding cups |
0.2 |
| Grapefruit juice, white, frozen concentrate, unsweetened, undiluted |
1.0 can (6 fl oz) | 0.2 |
| Egg, yolk, raw, frozen, sugared, pasteurized | 1.0 oz | 0.2 |
| Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) |
1.0 bagel | 0.2 |
| Cereals ready-to-eat, POST, Honeycomb Cereal | 1.0 cups (1 NLEA serving) |
0.2 |
| Onions, dehydrated flakes | 1.0 tbsp | 0.2 |
| Noodles, egg, dry, unenriched | 1.0 cups | 0.2 |
| Cereals ready-to-eat, BARBARA'S PUFFINS, original | 0.75 cups (1 NLEA serving) |
0.2 |
| Rice, white, long-grain, regular, raw, unenriched | 1.0 cups | 0.2 |
| Cream, sour, cultured | 1.0 tbsp | 0.2 |
| Puddings, chocolate, ready-to-eat | 1.0 oz | 0.2 |
| Bread, reduced-calorie, white | 1.0 oz | 0.2 |
| Yogurt, fruit, low fat,9 g protein/8 oz | 1.0 container (6 oz) | 0.2 |
| Milk, canned, evaporated, with added vitamin D and without added vitamin A |
1.0 fl oz | 0.2 |
| Turnips, frozen, cooked, boiled, drained, without salt | 1.0 cups | 0.2 |
| Egg, whole, cooked, poached | 1.0 large | 0.1 |
| Mollusks, mussel, blue, raw | 1.0 cups | 0.1 |
| Egg, whole, raw, fresh | 1.0 large | 0.1 |
| Whey, sweet, dried | 1.0 cups | 0.1 |
| Bread, french or vienna, toasted (includes sourdough) | 1.0 oz | 0.1 |
| Fish, flatfish (flounder and sole species), cooked, dry heat | 1.0 fillet | 0.1 |
| Milk, buttermilk, dried | 0.25 cups | 0.1 |
| Bread, pita, white, enriched | 1.0 pita, large (6-1/2" dia) | 0.1 |
| Olives, ripe, canned (small-extra large) | 1.0 tbsp | 0.1 |
| Alcoholic beverage, wine, table, white | 1.0 fl oz | 0.1 |
| Papaya, canned, heavy syrup, drained | 1.0 piece | 0.1 |
| Cheese, cottage, lowfat, 1% milkfat | 4.0 oz | 0.1 |
| Puddings, chocolate, ready-to-eat, fat free | 1.0 serving 4 oz | 0.1 |
| Spices, mustard seed, ground | 1.0 tsp | 0.1 |
| Bagels, oat bran | 1.0 mini bagel (2-1/2" dia) | 0.1 |
| Pasta, dry, unenriched | 1.0 cups spaghetti | 0.1 |
| Pasta, dry, enriched | 1.0 cups spaghetti | 0.1 |
| Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes |
0.75 cups (1 NLEA serving) |
0.1 |
| Cream, sour, reduced fat, cultured | 1.0 tbsp | 0.1 |
| Cracker, meal | 1.0 oz | 0.1 |
| Nuts, coconut meat, dried (desiccated), not sweetened | 1.0 oz | 0.1 |
| Fish, haddock, raw | 3.0 oz | 0.1 |
| Mollusks, octopus, common, raw | 3.0 oz | 0.1 |
| Fish, swordfish, cooked, dry heat | 3.0 oz | 0.1 |
| Fish, mackerel, spanish, raw | 3.0 oz | 0.1 |
| Fish, salmon, pink, canned, drained solids | 3.0 oz | 0.1 |
| Fish, cod, Atlantic, canned, solids and liquid | 3.0 oz | 0.1 |
| Frozen novelties, No Sugar Added, FUDGSICLE pops | 1.0 serving | 0.1 |
| Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN | 0.75 cups (1 NLEA serving) |
0.1 |
| Soup, chicken noodle, dry, mix | 1.0 packet | 0.1 |
| Fish, trout, rainbow, farmed, cooked, dry heat | 1.0 fillet | 0.1 |
| Cereals, CREAM OF WHEAT, instant, dry | 1.0 tbsp | 0.1 |
| Milk shakes, thick chocolate | 1.0 fl oz | 0.1 |
| Cake, sponge, commercially prepared | 1.0 oz | 0.1 |
| Bread, reduced-calorie, wheat | 1.0 oz | 0.1 |
| Fish, ocean perch, Atlantic, cooked, dry heat | 1.0 fillet | 0.1 |
| Cake, angelfood, dry mix, prepared | 1.0 piece (1/12 of 10" dia) |
0.1 |
