Fruit
Cherries 22
Grapefruit 25
Prunes 29
Apricots, dried 30
Apple 38
Peach, canned in juice 38
 Pear, fresh 38
Plum 39
Strawberries 40
Orange, Navel 42
Peach, fresh 42
Pear, canned 43
Grapes 46
Mango 51
Banana 52
Fruit Cocktail 55
Papaya 56
Raisins 56
Apricots, fresh 57
Kiwi 58
Figs, dried 61
Apricots, canned 64
Cantaloupe 65
Pineapple, fresh 66
Watermelon 72
Dates 103

Beans and Peas
Chana Dal 8
Chickpeas, dried 28
Kidney Beans, dried 28
Lentils 29
Lima Beans (frozen) 32
Yellow Split Peas 32
Chickpeas, canned 42
Blackeyed Peas, canned 42
Baked Beans 48
Kidney Beans, canned 52

Dairy
Yogurt, artificially sweetened 14
Whole milk 31
Skim milk 32
Yogurt, sweetened 33
Ice cream, premium 38
Ice cream, low fat 43

Pastas
 Fettuccini (egg) 32
Spaghetti, whole wheat 37
Spaghetti, white 38
Star Pastina 38
Spiral Pasta 43
Capellini 45
Linguine 46
Macaroni 47
Rice vermicelli 58

Juices
Tomato 38
Apple 40
Pineapple 46
Grapefuit 48
Orange 53
Cranberry Juice Cocktail 68

Breads
Pumpernickel 41
Sourdough 53
Stone Ground whole wheat 53
Pita, whole wheat 57
Whole Meal Rye 58
Hamburger bun 61
Croissant 67
Taco Shell 68
White 70
Bagel 72
Kaiser roll 73
Bread stuffing 74
Whole wheat (100%) 77
French Baguette 95

Bakery Treats
Sponge Cake 46
Pound Cake 54
Blueberry Muffin 59
Pastry Pie Crust 59
Bran Muffin 60
Carrot Muffin 62
Angel Food Cake 67
Doughnut 76
Scones 92

Cookies
FIFTY 50 Oatmeal 30
FIFTY 50 Chocolate Chip 34
FIFTY 50 Butter 36
FIFTY 50 Vanilla Crème Filled Wafers 41 Chocolate Chip 44
Butter 47
Vanilla Crème Filled Wafers 50
Oatmeal 55
Fudge 57
Shortbread 64

Cereal  and Breakfast food
All Bran with Fiber 38
Muesli 43
Bran Buds 47
FIFTY 50 Hearty Cut Oatmeal 52
Oat Bran 55
Bran Chex 58
Raisin Bran 61
Cream of Wheat 66
Quick (One Minute) Oats 66
Pancakes 67
Puffed Wheat 67
Special K 69
Grapenuts 71
Bran Flakes 74
Cheerios 74
Cream of Wheat Instant 74
Shredded Wheat 75
Waffles 76
Rice Krispies 82
Corn Chex 83
Corn Flakes 92

Crackers
Stoned Wheat Thins 67
Ryvita Crispbread 69
Melba Toast 70
Kavli Crispbread 71
Soda Crackers 74
Graham Crackers 74
Water crackers 78
Rice Cakes 82
Rice Crackers 91

Veggies
Broccoli 10
Cabbage 10
Lettuce 10
Mushrooms 10
Onions 10
Red Peppers 10
Carrots 49
Green peas 48
Corn, fresh 60
Beets 64
Pumpkin 75
Parsnips 97

Sweeteners
FIFTY 50 Low Calorie Fruit Spread 6
Fructose 19
FIFTY 50 Maple Flavored Syrup 19
Marmalade 48
Honey 55
Jams 65
Sucrose 68
Pancake Syrup 76

Rice and Grains
Barley, pearled 25
Converted, White 38
Long grain, White 44
Buckwheat 54
Brown 55
Basmati 58
Couscous 65
Cornmeal 68
Aborio 69
Short grain, White 72
Instant, White 87
Wild rice 87
Glutinous (Sticky) 98



Snacks
Hummus 6
Peanuts 15
Walnuts 15
Cashews 22
FIFTY 50 Milk Chocolate Bar 30
M & M Peanut Candies 33
Milk Chocolate 43
Potato Chips 57
Kudos Bar 62
Corn Chips 63
Popcorn 72
Jelly Beans 78
Pretzels 83

Potatoes
Yam 37
Sweet 44
New 57
Canned 65
White skinned mashed 70
French Fries 75
Baked 85
Instant Mashed 86
Red Skinned, boiled 88

Soups
Tomato 38
Minestrone 39
Lentil 44
Black Bean 64
Pea 66

Dinners and Meals
Fish Stick Fingers 38
Meat Ravioli 39
Cheese Tortellini 50
Pizza 60
Macaroni and Cheese (packaged) 64