| Meat and Poultry | |
| Beef, lean cuts | 1 oz |
| Bison/buffalo Meat | 1 oz |
| Chicken breast, deli-style | 1 1/2 oz |
| Chicken breast, skinless | 1 oz |
| Chicken drumstick | 1 oz |
| Chicken, dark meat, skinless | 1 oz |
| Corned beef | 1 oz |
| Goose | 1 oz |
| Ground beef (< 10% fat) | 1 1/2 oz |
| Lamb, ground (< 10% fat) | 1 1/2 oz |
| Lamb, lean | 1 oz |
| Pheasant | 1 oz |
| Pork chop | 1 oz |
| Pork, lean | 1 oz |
| Quail | 1 oz |
| Squab | 2 1/2 oz |
| Tripe | 1 oz |
| Turkey bacon | 3 slices |
| Turkey breast, deli-style | 1 1/2 oz |
| Turkey breast, skinless | 1 oz |
| Turkey, dark meat, skinless | 1 oz |
| Turkey, ground | 1 1/2 oz |
| Veal | 1 oz |
| Venison | 1 oz |
| Fish and Seafood | |
| Anchovies | 1 oz |
| Bass, freshwater | 1 oz |
| Bass, sea | 1 1/2 oz |
| Bluefish | 1 1/2 oz |
| Calamari | 1 1/2 oz |
| Catfish | 1 1/2 oz |
| Clams | 1 1/2 oz |
| Cod | 1 1/2 oz |
| Crab | 1 1/2 oz |
| Crayfish | 2 oz |
| Haddock | 1 1/2 oz |
| Halibut | 1 1/2 oz |
| Lobster | 1 oz |
| Mackerel | 1 1/2 oz |
| Mussels | 2 oz |
| Oysters | 3 oz |
| Salmon steak | 1 1/2 oz |
| Salmon, canned | 1 oz |
| Salmon, smoked | 1 oz |
| Sardines, canned (not in oil) | 1 oz |
| Sashimi | 1 oz |
| Scallops | 1 1/2 oz |
| Shrimp | 1 1/2 oz |
| Smelt | 1 1/3 oz |
| Snapper | 1 1/2 oz |
| Sole | 1 1/2 oz |
| Swordfish | 1 1/2 oz |
| Trout | 1 oz |
| Tuna, canned in water | 1 oz |
| Tuna, steak | 1 oz |
| Whitefish | 1 1/3 oz |
| Eggs and Dairy | |
| Cheddar cheese, light/low-fat | 1 oz |
| Cheese, low or non-fat | 1 oz |
| Cottage cheese, low-fat | 1/4 cups |
| Egg-whites | 2 |
| Feta cheese, light/low-fat | 1 oz |
| Goat cheese, light/low-fat | 1/4 cups |
| Hard cheeses, light/low-fat | 1 oz |
| Mozzarella cheese, light/low-fat | 1 oz |
| Neufchatel cheese, light/low-fat | 1/4 cups |
| Ricotta cheese, skim | 1/4 cups |
| Vegetarian | |
| Protein powder | 7 grams |
| Soy burger | 1/2 patty |
| Soy hot dog | 1 links |
| Soy sausage | 2 links |
| Soy, ground | 1 oz |
| Textured Vegetable Protein | 1 oz |
| Tofu | 2 oz |
| Fruit and Juices | |
| Apples | 1/2 |
| Applesauce | 1/3 cups |
| Apricots | 3 |
| Bananas | 1/3 |
| Blackberries | 1/2 cups |
| Blueberries | 1/2 cups |
| Boysenberries | 1/2 cups |
| Breadfruit | 1/8 cups |
| Cantaloupes | 1/4 |
| Cherries | 8 |
| Cranberries | 3/4 cups |
| Currants | 1 tbsp |
| Dates | 2 pieces |
| Elderberries | 1/2 cups |
| Figs | 1 |
| Fruit cocktail | 1/3 cups |
| Fruit juice | 1/3 cups |
| Gooseberries | 1 cups |
| Grapefruits | 1/2 |
| Grapes | 1/2 cups |
| Guava | 1/2 cups |
| Honeydew melon | 2/3 cups |
| Kiwis | 1 |
| Kumquat | 3 pieces |
| Lemons | 1 |
| Limes | 1 |
| Mandarin orange, canned | 1/3 cups |
| Mango | 1/3 cups |
| Mulberries | 1/2 cups |
| Nectarines | 1/2 |
| Oranges | 1/2 |
| Papaya | 3/4 cups |
| Passion fruit | 3 oz |
| Peaches | 1 |
| Peaches, canned | 1/2 cups |
| Pears | 1/2 |
| Pineapple | 1/2 cups |
| Plums | 1 |
| Pomegranate | 4 oz |
| Prickly pear | 7 oz |
| Prunes | 2 |
| Raisins | 1 tbsp |
| Raspberries | 1 cups |
| Strawberries | 1 cups |
| Tangelos | 1/2 |
| Tangerines | 1/2 |
| Tomato juice | 1 cups |
| Watermelon | 3/4 cups |
| Vegetables | |
| Alfalfa sprouts | 10 cups |
| Artichoke hearts | 1 cups |
| Artichokes | 4 |
| Asparagus | 12 spears |
| Baked beans | 1/4 cups |
| Bamboo shoots | 4 cups |
| Bean sprouts | 1 1/2 cups |
| Beans, black | 1/4 cups |
| Beans, green or yellow | 1 1/2 cups |
| Bok choy | 3 cups |
| Broccoli | 3 cups |
| Brussels sprouts | 1 1/2 cups |
| Butternut squash | 1/2 cups |
| Cabbage | 3 cups |
| Carrots | 1 cups |
| Cauliflower | 4 cups |
| Celery | 2 cups |
| Cherry tomatoes | 2 cups |
| Chestnuts | 1 |
| Chickpeas | 1/4 cups |
| Collard greens | 2 cups |
| Corn on the cob | 1/3 cobs |
| Corn, baby ears | 4 ears |
| Corn, canned | 1/4 cups |
| Cucumber | 4 cups |
| Eggplant | 1 1/2 cups |
| Endive | 10 cups |
| Hummus | 1/4 cups |
| Jalapeno peppers | 2 cups |
| Kale | 2 cups |
| Kidney beans | 1/4 cups |
| Leeks | 1 cups |
| Lettuce, iceberg | 2 heads |
| Lettuce, romaine | 10 cups |
| Mushrooms | 2 cups |
| Okra | 1 cups |
| Onions | 1/2 cups |
| Parsnips | 1/2 cups |
| Peas | 1/4 cups |
| Peppers (bell or cubanelle) | 2 |
| Pickles | 1 |
| Potato | 1/3 cups |
| Radishes | 4 cups |
| Salsa | 1/2 cups |
| Sauerkraut | 1 cups |
| Scallions (green onions) | 3 cups |
| Shallots | 1 1/2 cups |
| Snow peas | 1 1/2 cups |
| Spinach | 3 1/2 cups |
| Squash | 2 cups |
| Sweet potato | 1/3 cups |
| Swiss chard | 2 1/2 cups |
| Tomato sauce | 1/2 cups |
| Tomatoes | 2 |
| Tomatoes, sun-dried | 2 |
| Turnip | 1 1/2 cups |
| Turnip greens | 4 cups |
| Water chestnuts | 1/3 cups |
| Watercress | 10 cups |
| Zucchini | 2 cups |
| Grains, Breads and Cereals | |
| Barley | 1/2 tbsp |
| Bran cereal, all varieties | 1/2 cups |
| Cereal, cold | 1/2 cup |
| Corn tortillas | 1 |
| Crackers | 4 |
| Flour tortillas | 1/2 |
| Matzo | 2 oz |
| Melba toast | 1/2 oz |
| Oatmeal | 1/3 cups |
| Pasta | 1/4 cups |
| Pita | 1/2 whole |
| Popcorn | 2 cups |
| Pretzels | 1/2 oz |
| Rice | 1/3 cups |
| Rye bread | 1/2 slice |
| Sourdough bread | 1/2 slice |
| Whole grain bread | 1/2 slice |
| Almond butter | 1/2 tsp |
| Almonds, slivered | 1 tbsp |
| Almonds, whole | 3 |
| Avocado | 1 tbsp |
| Butter | 1/3 tsp |
| Cream (half & half) | 1/2 tbsp |
| Cream cheese | 1 tsp |
| Cream cheese, light | 2 tsp |
| Guacamole | 1 tbsp |
| Low fat salad dressings | 1 tbsp |
| Macadamia-nuts | 1 |
| Mayonnaise | 1 tsp |
| Olive or monounsaturated oil | 1/3 tsp |
| Olives | 3 |
| Peanut butter, natural | 1 tsp |
| Peanut oil | 1/3 tsp |
| Peanuts | 6 |
| Pumpkin seeds | 1/4 oz |
| Sunflower seeds | 1/5 oz |
| Walnuts | 3 |
| Mixed Protein/Carbohydrate | |
| Beans, mixed, various | 1/4 cups |
| Lentils | 1/4 cups |
| Milk, low-fat (1%) | 1 cups |
| Soybeans | 1/4 cups |
| Tempeh | 1 1/2 oz |
| Yogurt, plain | 1/2 cups |
| Mixed Protein/Carbohydrate/Fat | |
| Beef and barley soup | 1/2 cups |
| Beef and vegetable soup | 2/3 cups |
| Chicken noodle soup | 1/2 cups |
| Chicken vegetable soup | 2/3 cups |
| Chili, canned | 1/2 cups |
| Egg drop soup | 1/2 cups |
| Lentil soup | 1 cups |
| Pea soup | 2/3 cups |
| Tomato-vegetable soup | 2/3 cups |
| Vegetable soup | 1 cups |
| Won ton soup | 1/2 cups |