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The following more detailed and specific table of food values will prove helpful to those who desire intelligently to balance their diet or to provide balanced menus for their families. A very little attention to this subject will enable one to acquire sufficient knowledge of dietetic needs to successfully govern the diet in a general way without weighing or measuring the food. In the following table the number of calories available in ordinary food portions is stated. Such a table should not, of course, be memorized, but an occasional reference to it will enable one soon to acquire a working knowledge of the food values of the main articles in the dietary.

TABLE OF FOOD VALUES THE WEIGHT (IN GRAMS, OUNCES AND ROUGH MEASURE) OF A PORTION CONTAINING 100 CALORIES OF EACH FOOD AND THE NUMBER OF CALORIES IN THE 100 IN THE FORM OF PROTEIN, FAT AND CARBOHYDRATE.[A] Name of Food “Portion” Containing 100 Calories Roughly Described Wgt. of 100 Calories Percent of Gram Ounce Protein Fat Carbo-
hydrate VEGETABLES [B] Artichokes, as purchased, average, canned 430    15.     14    0    86    [B] Asparagus, as purchased, average, canned 540    19.     33    5    62    [B] Asparagus, as purchased, average, cooked 206    7.19 18    63    19    [B] Beans, baked, canned Small side dish 75    2.66 21    18    61    [B] Beans, Lima, canned Large side dish 126    4.44 21    4    75    [B] Beans, string, cooked Five servings 480    16.66 15    48    37    [B] Beets, edible portion, cooked Three servings 245    8.7   2    23    75    [B] Cabbage, edible portion 310    17.     20    8    72    [B] Carrots, edible portion, average, fresh 215    7.6   10    8    82    Carrots, cooked Two servings 164    5.81 10    34    56    [B] Cauliflower, as purchased, average 312    11.     23    15    62    [B] Celery, edible portion, average 540    19.     24    5    71    Corn, sweet, cooked One side dish 99    3.5   13    10    77    [B] Cucumbers, edible portion, average 565    20.     18    10    72    [B] Egg plant, edible portion, average 350    12.     17    10    73    Lentils, cooked 89    3.15 27    1    72    [B] Lettuce, edible portion, average 505    18.     25    14    61    [B] Mushrooms, as purchased, average 215    7.6   31    8    61    [B] Onions, fresh, edible portion, average 200    7.1   13    5    82    [B] Onions, cooked Two large servings 240    8.4   12    40    48    [B] Parsnips, edible portion, average One and a half servings 152    5.3   10    7    83    Parsnips, cooked 163    5.74 10    34    56    [B] Peas, green, canned Two servings 178    6.3   25    3    72    [B] Peas, green, cooked One serving 85    3.     23    27    50    Potatoes, baked One good sized 86    3.05 11    1    88    [B] Potatoes, boiled One large sized 102    3.62 11    1    88    [B] Potatoes, mashed (creamed) One serving 89    3.14 10    25    65    [B] Potatoes, steamed One serving 101    3.57 11    1    88    [B] Potatoes, chips One-half serving 17    .6   4    63    33    [B] Potatoes, sweet, cooked Half of average potato 49    1.7   6    9    85    [B] Pumpkins, edible portion, average 380    13.     15    4    81    Radishes, as purchased 480    17.     18    3    79    Rhubarb, edible portion, average 430    15.     10    27    63    [B] Spinach, cooked, as purchased Two ordinary servings 174    6.1   15    66    19    [B] Squash, edible portion, average 210    7.4   12    10    78    [B] Succotash, canned, as purchased, average Ordinary serving 100    3.5   15    9    76    [B] Tomatoes, fresh, as purchased, average Four average tomatoes 430    15.     15    16    69    [B] Tomatoes, canned 431    15.2   21    7    72    [B] Turnips, edible portion, average Two large servings 246    8.7   13    4    83    Vegetable oysters 273    9.62 10    51    39    FRUITS (FRESH OR COOKED) [B] Apples, as purchased Two apples 206    7.3   3    7    90    Apples, baked 94    3.3   2    5    93    Apples, sauce Ordinary serving 111    3.9   2    5    93    [B] Apricots, edible portion, average 168    5.92 8    0    92    Apricots, cooked Large serving 131    4.61 6    0    94    [B] Bananas, yellow, edible portion, average One large 100    3.5   5    5    90    [B] Blackberries, as purchased, average 170    5.9   9    16    75    Blueberries 128    4.6   3    8    89    [B] Blueberries, canned, as purchased 165    5.8   4    9    87    Cantaloupe Half ordinary serving 243    8.6   6    0    94    [B] Cherries, edible portion, average 124    4.4   5    10    85    [B] Cranberries, as purchased, average 210    7.5   3    12    85    [B] Grapes, as purchased, average 136    4.8   5    15    80    Grape fruit 215    7.57 7    4    89    Grape juice Small glass 120    4.2   0    0    100    Gooseberries 261    9.2   5    0    95    [B] Lemons 215    7.57 9    14    77    Lemon juice 246    8.77 0    0    100    Nectarines 147    5.18 4    0    96    Olives, ripe About seven olives 37    1.31 2    91    7    [B] Oranges, as purchased, average One very large 270    9.4   6    3    91    Oranges, juice Large glass 188    6.62 0    0    100    [B] Peaches, as purchased, average Three ordinary 290    10.     7    2    91    Peaches, sauce Ordinary serving 136    4.78 4    2    94    Peaches, juice Ordinary glass 136    4.80 0    0    100    [B] Pears One large pear 173    5.40 4    7    89    Pears, sauce 113    3.98 3    4    93    [B] Pineapples, edible portion, average 226    8.     4    6    90    Raspberries, black 146    5.18 10    14    76    Raspberries, red 178    6.29 8    0    92    [B] Strawberries, as purchased, average Two servings 260    9.1   10    15    75    [B] Watermelon, as purchased, average 760    27.     6    6    88    COOKED MEATS [C] Beef, round, boiled (fat), 1099[D] Small serving 36    1.3   40    60    00    [C] Beef, round, boiled (lean), 1206[D] Large serving 62    2.2   90    10    00    [C] Beef, round, boiled (med.), 1188[D] Small serving 44    1.6   60    40    00    [C] Beef, 5th right rib, roasted, 1538[D] Half serving 18.5 .65 12    88    00    [C] Beef, 5th right rib, roasted, 1616[D] Small serving 32    1.2   25    75    00    [C] Beef, 5th right rib, roasted, 1615[D] Very small serving 25    .88 18    82    00    [C] Beef, ribs, boiled, 1169[D] Small serving 30    1.1   27    73    00    [C] Beef, ribs, boiled, 1170[D] Very small serving 25    .87 21    79    00    [B] Calves foot jelly, as purchased 112    4.     19    00    81    [B] Chicken, as purchased, canned One thin slice 27    .96 23    77    00    [B] Lamb chops, boiled, edible portion, average One small chop 27    .96 24    76    00    [B] Lamb, leg, roast Ordinary serving 50    1.8   40    60    00    [C] Mutton, leg, boiled, 1184[D] Large serving 34    1.2   35    65    00    [C] Pork, ham, boiled (fat), 1174[D] Small serving 20.5 .73 14    86    00    [C] Pork, ham, boiled, 1192[D] Ordinary serving 32.5 1.1   28    72    00    [C] Pork, ham, roasted (fat), 1484[D] Small serving 27    .96 19    81    00    [C] Pork, ham, roasted (lean), 1511[D] Small serving 34    1.2   33    67    00    [B] Turkey, as purchased, canned Small serving 28    .99 23    77    00    [C] Veal, leg, boiled, 1182[D] Large serving 67.5 2.4   73    27    00    CAKES, PASTRY, PUDDING AND DESSERTS [B] Cake, chocolate layer, as purchased Half ordinary square piece 28    .98 7    22    71    [B] Cake, gingerbread, as purchased Half ordinary square piece 27    .96 6    23    71    [B] Cake, sponge, as purchased Small piece 25    .89 7    25    68    Custard, caramel 71    2.51 19    10    71    Custard, milk Ordinary cup 122    4.29 26    56    18    Custard, tapioca Two-thirds ordinary 69.5 2.45 9    12    79    [B] Doughnuts, as purchased Half a doughnut 23    .8   6    45    49    [B] Lady fingers, as purchased 27    .95 10    12    78    [B] Macaroons, as purchased 23    .82 6    33    61    Pie, apple, as purchased One-third ordinary piece 38    1.3   5    32    63    [B] Pie, cream, as purchased One-fourth ordinary piece 30    1.1   5    32    63    [B] Pie, custard, as purchased One-third ordinary piece 55    1.9   9    32    59    [B] Pie, lemon, as purchased One-third ordinary piece 38    1.35 6    36    58    [B] Pie, mince, as purchased One-fourth ordinary piece 35    1.2   8    38    54    [B] Pie, squash, as purchased One-third ordinary piece 55    1.9   10    42    48    Pudding, apple sago 81    3.02 6    3    91    Pudding, brown betty Half ordinary serving 56.6 2.     7    12    81    Pudding, cream rice Very small serving 75    2.65 8    13    79    Pudding, Indian meal Half ordinary serving 56.6 2.     12    25    63    Pudding, apple tapioca Small serving 79    2.8   1    1    98    Tapioca, cooked Ordinary serving 108    3.85 1    1    98    FRUITS (DRIED) [B] Apples, as purchased, average 34    1.2   3    7    90    Apricots, as purchased, average 35    1.24 7    3    90    [B] Dates, edible portion, average Three large 28    .99 2    7    91    [B] Dates, as purchased 31    1.1   2    7    91    [B] Figs, edible portion, average One large 31    1.1   5    0    95    [B] Prunes, edible portion, average Three large 32    1.14 3    0    97    [B] Prunes, as purchased 38    1.35 3    0    97    [B] Raisins, edible portion, average 28    1.     3    9    88    [B] Raisins, as purchased 31    1.1   3    9    88    CEREALS [B] Bread, brown, as purchased, average Ordinary thick slice 43    1.5   9    7    84    [B] Bread, corn (johnnycake) as purchased, average Small square 38    1.3   12    10    72    [B] Bread, white, home made, as purchased Ordinary thick slice 38    1.3   13    6    81    Corn flakes, toasted Ordinary cereal dishful 27    .97 11    1    88    [B] Corn meal, granular, average 27    .96 10    5    85    [B] Corn meal, unbolted, edible portion, average 26    .92 9    11    80    [B] Crackers, graham, as purchased Two crackers 23    .82 9    20    71    [B] Crackers, oatmeal, as purchased Two crackers 23    .81 11    24    65    [B] Hominy, cooked Large serving 120    4.2   11    2    87    [B] Macaroni, average 27    .96 16    2    83    [B] Macaroni, average, cooked Ordinary serving 110    3.85 14    15    71    [B] Oatmeal, average, boiled One and a half serving 159    5.6   18    7    75    [B] Popcorn, average 24    .86 11    11    78    [B] Rice, uncooked 28    .98 9    1    90    [B] Rice, boiled, average Ordinary cereal dish 87    3.1   10    1    89    [B] Rice, flakes Ordinary cereal dish 27    .94 8    1    91    [B] Rolls, Vienna, as purchased, average One large roll 35    1.2   12    7    81    [B] Shredded wheat One biscuit 27    .94 13    4.5 82.5 [B] Spaghetti, average 28    .97 12    1    87    [B] Wheat flour, entire wheat average 27    .96 15    5    80    [B] Wheat flour, graham, average 27    .96 15    5    80    [B] Wheat flour, patent roller process, family and straight grade spring wheat, average 27    .97 12    3    85    [B] Zwieback Size of thick slice bread 23    .81 9    21    70    DAIRY PRODUCTS [B] Butter, as purchased Ordinary pat or ball 12.5 .44 .5 99.5 00    [B] Buttermilk, as purchased One and a half glass 275    9.7   34    12    54    [B] Cheese, American, pale, as purchased One and a half cubic in 22    .77 25    73    2    [B] Cheese, cottage, as purchased Four cubic in 89    3.12 76    8    16    [B] Cheese, full cream, as purchased One and a half cubic in. 23    .82 25    73    2    [B] Cheese, Neufchatel, as purchased One and a half cubic in. 29.5 1.05 22    76    2    [B] Cheese, Swiss, as purchased One and a half cubic in. 23    .8   25    74    1    [B] Cheese, pineapple, as purchased One and a half cubic in. 20    .72 25    73    2    [B] Cream One quarter ordinary glass 49    1.7   5    86    9    Kumyss 188    6.7   21    37    42    [B] Milk, condensed, sweetened, as purch. 30    1.06 10    23    67    [B] Milk, condensed, unsweetened (evap. cream) as purchased 59    2.05 24    50    26    [B] Milk, skimmed, as purchased One and a half glasses 255    9.4   37    7    56    [B] Milk, whole, as purchased Small glass 140    4.9   19    52    29    Whey, as purchased Two glasses 360    13      15    10    75    SWEETS AND PICKLES [B] Catsup, tomato, as purchased, average 170    6.     10    3    87    [B] Honey, as purchased Four teaspoonfuls 30    1.05 1    0    99    [B] Marmalade (orange peel) 28.3 1.     .5 2.5 97    [B] Molasses, cane 35    1.2   .5 0    99.5 [B] Olives, green, edible portion Seven olives 32    1.1   1    84    15    [B] Olives, ripe, edible portion Seven olives 38    1.3   2    91    7    [B] Pickles, mixed, as purchased 415    14.6   18    15    67    [B] Sugar, granulated Three teaspoonfuls or one and a half lumps 24    .86 0    0    100    [B] Sugar, maple Four teaspoonfuls 29    1.03 0    0    100    [B] Sirup, maple Four teaspoonfuls 35    1.2   0    0    100    NUTS [B] Almonds, edible portion, average About eight 15    .53 13    77    10    [B] Beechnuts 14.8 .52 13    79    8    [B] Brazil nuts, edible portion Three ordinary size 14    .49 10    86    4    [B] Butternuts 14    .50 16    82    2    [B] Cocoanuts 16    .57 4    77    19    [B] Chestnuts, fresh, edible portion, average 40    1.4   10    20    70    [B] Filberts, edible portion, average Ten nuts 14    .48 9    84    7    [B] Hickory nuts 13    .47 9    85    6    [B] Peanuts, edible portion, average Thirteen double 18    .62 20    63    17    [B]
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