Better Meals for Less Money

D Table of Caloric Values of Average Portions of Food

The following table gives the approximate number of calories and the approximate percentage of protein, fat, and carbohydrate in an average portion of food.15 Unless otherwise stated an egg, orange, potato, etc., means one of average size.

		Number of
Kind of Food	Amount	Calories	% Protein	% Fat	% Carbohydrates
Beverages
Buttermilk (see Dairy Products)
Chocolate16	1 cup	200	10	49	41
Cocoa17	1 cup	140	14	39	47
Eggnog	1 cup	225	21	48	31
Grape Juice	½ cup	100	0	0	100
Milk (See Dairy Products)
Orange Juice	½ cup	50	0	0	100
Breads
Baking Powder Biscuit	1 small biscuit	50	11	27	62
Boston Brown Bread	1 slice ¾ in. x 3 in. diameter	100	10	10	80
White Bread	1 slice ½ in. x 4 in. x 2½ in.	50	14	6	80
Corn Bread	1 piece 2 in. x 2 in. x 1 in.	100	10	24	66
Crackers, Graham	1	50	9	20	71
Crackers, Soda	1	25	10	20	70
Croutons (fried)	12 half-in. cubes	80	7	49	44
Croutons (toasted)	12 half-in. cubes	45	14	4	82
Griddle Cakes	2 cakes 4½ in. in diameter	200	14	25	61
Muffins, Corn Meal	1	133	13	25	62
Muffins, One-egg	1	125	12	24	64
Popovers	1	100	18	27	55
Sandwich (Club)	1	500	15	69	16
Cake
Apple Sauce Cake	slice ½ in. x 1½ in. x 3¾ in.	128	4	23	73
Doughnuts	1	200	6	45	49
Fruit Cake	slice ½ in. x 2 in. x 4 in.	300	6	26	68
Hot Water Gingerbread	1 piece 2 in. x 2 in. x 2 in.	200	8	22	70
Hot Water Sponge	Slice 1½ in. x 1½ in. x 2 in.	100	7	7	86
Macaroon	1	50	6	33	61
One-Egg Cake	Slice ½ in. x 2 in. x 4 in.	225	8	32	60
Candy and Sugar
Bitter Chocolate	1 oz.	200	8	72	20
Chocolate Fudge	1 cubic inch	89	2	20	78
Sweet Milk Chocolate	1 oz.	143	7	58	35
Molasses	1 tablespoon	66	3	0	97
Sugar, Granulated	1 tablespoon	55	0	0	100
Sugar	1 full-sized lump	28	0	0	100
Cereals
Corn Flakes	1 cup	80	6	4	90
Corn Meal Mush	½ cup	75	10	5	85
Grape Nuts	1/3 cup	200	12	2	86
Macaroni (cooked)	¾ cup	75	15	2	83
Oatmeal (cooked)	½ cup	50	17	16	67
Rice (steamed)	½ cup	64	9	1	90
Shredded Wheat Biscuit	1	100	13	5	82
Wheat Meal Mush	½ cup	67	12	4	84
Cheese Dishes
Cheese Fondue	¾ cup	180	17	70	13
Welsh Rarebit	½ cup and 1 thin slice toast	350	22	57	21
Dairy Products
Butter	1 tablespoon	113	1	99	0
Buttermilk	1 cup	88	33	13	54
Cheese, American	1½ cubic inches	100	26	71	3
Cheese, Cottage	2 cubic inches	50	76	9	15
Cream, Thin	¼ cup	100	5	86	9
Milk, Unskimmed	1 cup	160	20	52	28
Milk, Skimmed	1 cup	88	37	7	56
Desserts
Brown Betty	½ cup	250	3	35	62
Chocolate Blancmange	½ cup	312	9	48	43
Cup Custard	1 custard	200	17	39	44
Lemon Jelly	½ cup	100	9	0	91
Pie, Apple	1 piece18	300	3	41	56
Pie, Custard	1 piece	256	9	32	59
Pie, Lemon Meringue	1 piece	367	5	27	68
Pie, Mince	1 piece	450	8	39	53
Pie, Raisin	1 piece	445	5	36	59
Pie, Squash	1 piece	360	10	25	65
Rice Custard	½ cup	100	18	32	50
Indian Tapioca	½ cup	400	11	20	69
Vanilla Ice Cream (custard)	½ cup	200	6	55	39
Eggs
Boiled	1	75	36	64	0
Scrambled	1/3 cup	133	20	76	4
Fats and Salad Dressings
Bacon fat	1 tablespoon	132	0	100	0
Beef Drippings	1 tablespoon	113	0	100	0
Butter (See Dairy Products)
Cream (See Dairy Products)
Crisco	1 tablespoon	134	0	100	0
Lard	1 tablespoon	132	0	100	0
Oleomargarine	1 tablespoon	113	1	99	0
Olive Oil	1 tablespoon	132	0	100	0
French Dressing	1 tablespoon	88	0	100	0
Mayonnaise Dressing	1 tablespoon	105	1	97	2
Cooked Dressing	1 tablespoon	25	10	64	26
Fruits
Apple, baked (with sugar)	1 large	200	1	3	96
Bananas	1 large	100	5	6	89
Cantaloupe	½	50	6	0	94
Cranberry Sauce	¼ cup	100	0	1	99
Dates	1	25	2	7	91
Figs, dried	1	67	5	1	94
Grape Fruit	1 medium	100	7	4	89
Olives, Green	2 medium	30	1	83	16
Orange	1 large	100	6	3	91
Peach	1	40	7	2	91
Prunes, Stewed	¼ cup	200	2	0	98
Raisins	¼ cup	100	3	9	88
Meats and Fish (cooked)
Bacon	1 thin slice	25	13	87	0
Dried Beef (creamed)	1/3 cup	100	16	65	19
Hamburg Steak (broiled)	cake 7/8 in. thick 2½ in. diameter	100	55	45	0
Roast Beef	slice 5 in. x 2½ in. x ¼ in.	100	46	54	0
Stewed Beef with Dumpling	1 cup	290	14	24	62
Lamb Chops	1 kidney chop	125	24	76	0
Pork Chops	1 loin chop	200	18	82	0
Sausage	2 small	100	20	78	2
Clams (raw)	8	50	56	8	36
Codfish Balls	1, 2 inches in diameter	100	14	65	21
Creamed Codfish	½ cup	100	32	46	22
Oysters (raw)	6	50	49	22	29
Salmon (canned)	½ cup	100	45	55	0
Sauces
Brown Sauce	2 tablespoons	37	14	49	37
Lemon Sauce	2 tablespoons	70	0	30	70
Tomato Sauce	2 tablespoons	40	5	70	25
White Sauce	2 tablespoons	55	8	70	22
Soups
Bouillon	¾ cup	19	84	8	8
Cream of Corn	¾ cup	150	12	38	50
Corn Chowder	¾ cup	185	12	43	45
Split Pea	¾ cup	125	26	2	72
Tomato (canned)	¾ cup	100	12	12	76
Vegetables
Asparagus	7 stalks	33	32	8	60
Beans, Baked	¾ cup	225	21	18	61
Beans, Lima (fresh)	½ cup	100	23	5	72
Beans, String	½ cup	20	22	7	71
Beets	1 beet, 2 in. diameter	25	14	2	84
Corn (canned)	½ cup	150	11	11	78
Peas (canned)	½ cup	67	26	3	71
Potatoes, Mashed	½ cup	110	7	48	45
Potatoes, Sweet, Baked	1	200	6	5	89
Potatoes, White, Baked	1	100	11	1	88
Spinach	½ cup	20	12	8	80
Squash, winter	½ cup	55	9	7	84
Tomatoes (canned)	½ cup	30	12	8	71