Convenience Foods

Convenience Foods

If you have a food you would like to see added to this list please email me with the name of the product and the nutritional info including cal/fat/fiber/carbs. I would be more than happy to place it on this page. Please REMEMBER that this list is compiled using the Original 123 Points Plan (which means that there is NO fiber cap) - if any of the foods below have MORE than 4 grams of fiber per serving the Points would be a little higher according to the Winning Points Program.

These Points were figured according to the Original 123 Points Program - no fiber cap and are averages only - whenever possible please use your Nutritional Labels FIRST when figuring your Points per serving!

A
- Alfredo sauce, light, store-bought, 1/2 cup (4 oz), 5
- Alfredo sauce, store-bought, 1/2 cup (4 oz), 10
- Animal crackers, 13 (1 oz), 3
- Apricots, unsweetened, canned, 1 cup (9 oz), 2
B
- Baba ganosh, store-bought, 2 Tbsp (1 oz), 3
- Bacon, reduced-fat, cooked, crisp, 3 slices, 3
- Bagel chips, 1 oz, 3
- Bagel chips, fat-free, 1 oz, 2
- Bagel pizzas, mini, any type, frozen, 4 (3 oz), 4
- Baklava, store-bought, 1 piece (1 1/2 oz), 5
- Bean and bacon soup, canned, 1 cup, 3
- Bean and ham soup, canned, 1 cup, 3
- Bean dip, fat-free, 1/4 cup (2 oz), 1
- Beans, baked, canned, 1 cup (9 oz), 4
- Beans, baked, deli, 1 cup (9 1/2 oz), 5
- Beans, baked, vegetarian, canned, 1 cup (9 oz), 3
- Beans, black, and rice mix (prepared according to package directions), 1 cup prepared, 4
- Beans, black, refried, canned, 1 cup (9 oz), 3
- Beans, black, refried, low-fat or fat-free, canned, 1 cup (9 oz), 3
- Beans, red, and rice mix (prepared according to package directions), 1 cup prepared, 4
- Beans, refried, canned, 1 cup (8 1/2 oz), 3
- Beans, refried, fat-free, canned, 1 cup (9 oz), 2
- Beans, refried, with sausage, canned, 1 cup (8 1/2 oz), 9
- Bearnaise sauce, store-bought, 1/4 cup (2 oz), 10
- Beef, barbecue, sandwich, frozen, microwave, 1 (5 oz), 9
- Beef, dried, store-bought, 7 slices (1 oz), 1
- Beef and broccoli, frozen, 1 cup (7 oz), 5
- Beef in barbecue sauce, frozen, 1/4 cup (2 oz), 3
- Beef noodle soup mix, single serving, 1 cup prepared, 4
- Beef patty, country fried, store-bought, 1 (4 oz), 8
- Beef soup, canned, 1 cup, 2
- Beef stew, canned, 1 cup (8 3/4 oz), 6
- Beef stew, frozen, 1 cup (8 1/4 oz), 3
- Beef vegetable soup, canned, 1 cup, 1
- Beignet, from mix (prepared according to package directions), 1 piece, 3
- Biscotti, 8 mini, 2 small or 1 regular (1 oz), 3
- Biscotti, fat-free, 8 mini, 2 small or 1 regular (1 oz), 2
- Black bean soup, canned, 1 cup, 2
- Black bean soup in a cup, 1 (2 oz dry), 3
- Blintz, cheese, frozen, 1 (2 1/4 oz), 2
- Blintz, fruit, frozen, 1 (2 1/4 oz), 2
- Blintz, potato, frozen, 1 (2 1/4 oz), 2
- Borscht, low-calorie, store-bought, 2 cups, 1
- Borscht, store-bought, 1 cup, 2
- Boudin, store-bought, 2 oz, 2
- Breadstick, soft, 1 (1 1/4 oz), 2
- Broccoli cheese soup, canned (made with low-fat or skim milk), 1 cup, 3
- Broccoli cheese soup, canned (made with whole milk), 1 cup, 4
- Broccoli cheese soup, low-fat, canned, (made with low-fat or skim milk), 1 cup, 2
- Broccoli soup, cream of, canned (made with low-fat or skim milk), 1 cup, 3
- Broccoli soup, cream of, canned (made with whole milk), 1 cup, 4
- Broccoli soup, cream of, low-fat, canned, (made with low-fat or skim milk), 1 cup, 3
- Brownie, fat-free, store-bought, 1 (1 1/2 oz), 2
- Brownie, low-fat, store-bought, 1 (1 1/2 oz), 3
- Buffalo wings, frozen (prepared without fat), 3 oz, 4
- Burrito, bean and cheese, reduced-fat, store-bought, 1 (5 1/2 oz), 4
- Burrito, bean and cheese, store-bought, 1 (5 oz), 5
- Burrito, beef and bean, store-bought, 1 (5 oz), 7
- Burrito, beef or chicken and cheese, reduced-fat, store-bought, 1 sm or 1/2 lrg, (4 oz), 4
- Burrito, breakfast (egg, cheese & bacon, ham, or sausage), store-bought, 1 (3 1/2 oz), 5
- Burrito, chicken, store-bought, 1 (5 oz), 6
C
- Cake, fat-free, store-bought, 1 slice (3 1/2 oz), 4
- Cake, snack, crème-filled, store-bought, 2 oblong or rolled, (2 1/4 oz), 6
- Cake, sugar-free, store-bought, 1 slice (2 1/2 oz), 5
- Cake, with icing, store-bought, 1 slice (3 oz), 7
- Cake mix, light, without icing, 1/12th of prepared, 9" cake, 4
- Cannelloni, cheese, with tomato sauce, frozen, 7 oz, 5
- Caponate (eggplant appetizer), store-bought, 1/4 cup (2 oz), 2
- Cappuccino, ready-made, from machine, any flavor, 1 cup, 2
- Cappuccino mix, any flavor, 4 tsp powder or, 1 cup prepared, 2
- Caviar spread, store-bought, 2 Tbsp (1 oz), 3
- Celery soup, cream of, canned (made with low-fat or skim milk), 1 cup, 3
- Celery soup, cream of, canned (made with whole milk), 1 cup, 4
- Celery soup, cream of, low-fat, canned, (made with low-fat or skim milk), 1 cup, 2
- Cereal, hot, in a cup, 1 (2 oz dry), 4
- Cereal bar, fat-free, 1 (1 1/2 oz), 2
- Cereal bar, fruit-filled, 1 (1 1/3 oz), 3
- Cheese, cheddar, soup, canned (made with low-fat or skim milk), 1 cup, 4
- Cheese, cheddar soup, canned (made with whole milk), 1 cup, 5
- Cheese and breadstick snack pack, 1 (1 oz), 3
- Cheese and pretzel snack pack, 1 (1 oz), 3
- Cheese ball, store-bought, 2 tbsp (1 oz), 3
- Cheeseburger, microwave, frozen, 1 (4 3/4 oz), 9
- Cheeseburger, with bacon, microwave, frozen, 1 (5 oz), 11
- Cheese sauce, store-bought, 1/4 cup (2 1/4 oz), 5
- Cheese sticks, breaded, frozen (prepared without fat), 2 (1 oz), 3
- Cheese twists, 1 1/2 cups (1 oz), 4
- Chicken, fried, frozen, 3 oz, 7
- Chicken, fried, skinless, frozen, 3 oz, 5
- Chicken and dumplings, canned, 1 cup (8 1/2 oz), 5
- Chicken and dumplings, frozen, 1 cup (8 1/2 oz), 7
- Chicken and stars soup, canned, 1 cup, 1
- Chicken breast, stuffed with long grain and wild rice, frozen, 1 (6 oz), 8
- Chicken breast, stuffed with vegetables and cheese, frozen, 1 (6 oz), 8
- Chicken breast fillet, breaded, frozen, (prepared without fat), 3 oz, 4
- Chicken breast fillet, grilled, refrigerated, 1 (3 oz), 3
- Chicken breast patty, breaded, fat-free, frozen, (prepared without fat), 1 (2 1/2 oz), 2
- Chicken cordon bleu, frozen, 1 piece (6 3/4 oz), 10
- Chicken in barbecue sauce, frozen, 1/4 cup (2 oz), 3
- Chicken Kiev, frozen, 1 (6 oz), 13
- Chicken noodle soup, canned, 1 cup, 2
- Chicken noodle soup in a cup, 1 (1 oz dry), 2
- Chicken noodle soup mix, 1 cup prepared, 2
- Chicken noodle soup mix, single serving, 1 cup prepared, 4
- Chicken parmigiana patty, frozen, 1 patty w/sauce (5 oz), 6
- Chicken patty, fried, frozen, 1 (2 1/2 oz), 4
- Chicken pieces (nugget style), frozen, 6 (3 oz), 6
- Chicken pieces (nugget style), fat-free, frozen, 3 (3 oz), 2
- Chicken salad, store-bought, 1/2 cup (3 1/2 oz), 5
- Chicken sandwich, grilled, frozen, 1 (4 1/2 oz), 6
- Chicken soup, cream of, canned (made with low-fat or skim milk), 1 cup, 4
- Chicken soup, cream of, canned (made with whole milk), 1 cup, 5
- Chicken soup, cream of, low-fat, canned (made with low-fat or skim milk), 1 cup, 3
- Chicken stew, canned, 1 cup (8 1/2 oz), 4
- Chicken vegetable soup in a cup, 1 (1 oz dry), 2
- Chicken with rice soup, canned, 1 cup, 2
- Chicken with wild rice soup, canned, 1 cup, 2
- Chili, bean, in a cup, 1 (2 oz dry), 3
- Chili, frozen, 1 cup (8 oz), 12
- Chili, low-fat, canned, 1 cup (9 oz), 4
- Chili, turkey, with beans, canned, 1 cup (8 1/2 oz), 3
- Chili, turkey, without beans, canned, 1 cup (8 1/2 oz), 3
- Chili, vegetarian, low-fat or fat-free, canned, 1 cup, 3
- Chili con queso, canned, 1/4 cup (2 oz), 2
- Chili con queso, frozen, 1/4 cup (2 oz), 5
- Chili mac, canned, 1 cup (8 oz), 5
- Chili with beans, canned, 1 cup (9 oz), 8
- Chili without beans, canned, 1 cup (8 1/2 oz), 11
- Chimichanga, beef or chicken, with beans, frozen, 1 (6 1/2 oz), 8
- Chocolate drink, 1 cup (8 fl oz), 3
- Chocolate spread, 2 tbsp (1 oz), 4
- Chow mein, beef, chicken or pork, canned, 1 cup, 1
- Clams, canned, 1/2 cup or 4 oz, 2
- Clams, fried, frozen (prepared without fat), 3 oz, 6
- Clams, stuffed, frozen (prepared without fat), 1 (3 oz), 3
- Clam sauce, red, store-bought, 1/2 cup (4 1/2 oz), 2
- Clam sauce, white, store-bought, 1/2 cup (4 1/4 oz), 3
- Cobbler, fruit, frozen, 4 1/2 oz, 6
- Cocoa, hot, instant, 6 fl oz, 2
- Cocoa, hot, instant, fat-free, 6 fl oz, 1
- Cocoa, hot, instant, no sugar added, 6 fl oz, 1
- Coconut ginger soup, Thai, canned, 1 cup, 3
- Coffee cake, fat-free, store-bought, 1 serving, 3
- Coffee cake, store-bought, 1 serving (2 oz), 5
- Coffee drink, Jamaican, store-bought, 1 cup (8 fl oz), 2
- Coffee drink, latte or mocha, with milk, 1 bottle or can (10 fl oz), 4
- Coffee mix, flavored, sugar-free (prepared according to package directions), 1 cup (8 fl oz) prepared, 1
- Coffee mix, flavored, with sugar (prepared according to package directions), 1 cup (8 fl oz) prepared, 1
- Coleslaw, store-bought, 1/2 cup (3 1/2 oz), 4
- Cookies, fig bar, any type, 2 bars (1 oz), 2
- Cookies, fruit bar, any type, 2 bars (1 oz), 2
- Cookies, gingersnap, 2 (1/2 oz), 1
- Cookies, reduced-calorie, 2 small (1 oz), 2
- Cookies, sugar-free, store-bought, 2 small (1 oz), 2
- Cookies, vanilla wafers, 3 (1/2 oz), 2
- Cookies, vanilla wafers, reduced-fat, 3 (1/3 oz), 1
- Corn, breaded, frozen (prepared without fat), 6 (3 oz), 4
- Corn chowder, canned (made with low-fat or skim milk), 1 cup, 4
- Corn chowder, canned (made with whole milk), 1 cup, 5
- Corn chowder soup in a cup, 1 (1 oz dry), 3
- Corn dog, 1 (2 3/4 oz), 5
- Corn nuts, 1/2 cup (1 1/2 oz), 4
- Couscous in a cup, 1 (2 oz dry), 4
- Crab, stuffed, frozen, 1 (3 oz), 3
- Crabmeat, canned, 1/2 cup or 4 oz, 2
- Crab Ragoon, frozen, 8 (5 1/4 oz), 11
- Crackers, cheese squares, mini, regular or reduced-fat, 1 oz, 3
- Crackers, snack, with filling (cheese, wheat, rye, toast, or wafer crackers with cheese, peanut butter or cream cheese filling), 6 (1 1/4 oz), 5
- Crayfish, canned, 1/2 cup or 4 oz, 2
- Cream, clotted (English double devon cream), 2 tbsp (1 oz), 4
- Cream pie, with or without fruit, frozen, 1 slice (4 3/4 oz), of one-crust pie, 10
- Creole, shrimp, store-bought, 1 cup (9 1/2 oz), 5
- Croutons, packaged, 1/2 cup (1 oz), 3
- Croutons, packaged, fat-free, 1/2 cup (1 oz), 2
- Cupcake, with icing, filled-filled, store-bought, 1 (1 1/2 oz), 3
D
- Daiquiri mix, 1/2 cup (4 fl oz) mix, 3
- Dairy shake, reduced-calorie, 1 packet, 2
- Danish, store-bought, 1 (2 1/4 oz), 5
- Dolma, store-bought, 4 (31/2 oz), 3
- Doughnut, any type, store-bought, 1 (2 oz), 5
- Doughnuts, mini, chocolate-covered, store-bought, 3-4 (2 oz), 7
- Doughnuts, mini, powdered, sugar-covered, store-bought, 3-4 (2 oz), 6
E
- Eggplant Parmesan, frozen, 5 oz, 3
- Egg roll, with chicken, pork, shrimp, store-bought, 1 (3 oz), 3
- Egg roll, with vegetables, store-bought, 1 (3 oz), 2
- Egg roll snacks, pork, shrimp or vegetable, store-bought, 3 oz, 3
- Egg roll wrapper, 1 (1/2 oz), 1
- Enchilada, beef, cheese, or chicken, store-bought, 1 (4 1/4 oz), 4
- Enchilada meal, beef, cheese, or chicken, frozen, (2 enchiladas, beans & rice), 1 (11 1/2 oz), 7
- Enchilada sauce, 1/2 cup (4 oz), 1
- Escarole soup, canned, 1 cup, 1
- Etouffee, crawfish or shrimp, store-bought, 1 cup (9 oz), 8
- Etouffee mix, 2 tbsp mix, 1
F
- Fajita kit, beef or chicken, frozen (prepared according to pkg directions), 2 (7 1/2 oz), 5
- Falafel patties, from mix (prepared according to package directions), 2 patties, 4
- Fettuccini Alfredo, frozen, 1 cup (7 oz), 7
- Fettuccini with broccoli and chicken in Alfredo, sauce, frozen, 1 cup (8 oz), 9
- Fish fillet, battered, frozen (prepared without fat), 1 small (3 oz), 5
- Fish fillet, grilled, with garlic butter, frozen, 1 (3 3/4 oz), 3
- Fish fillet, grilled, with lemon pepper, frozen, 1 (3 3/4 oz), 3
- Fish fillets, light, breaded, frozen (prepared without fat), 3 1/4 oz, 3
- Fish fillet sandwich, frozen, 1 (4 1/2 oz), 8
- Fish portions, breaded or battered, prepared from minced fish, frozen (prepared without fat), 3 oz, 5
- Fish sticks, breaded, frozen, 4 fish sticks, 4
- Focaccia bread, any type, store-bought, 2 oz, 3
- Franks in blankets, frozen, 6 (3 oz), 9
- French fries, frozen, baked, 15 (3 oz), 2
- French toast, frozen, 2 slices (4 oz), 5
- French toast sticks, frozen, 3 (2 1/2 oz), 6
- Fromage frais (soft cheese with fruit), 3 1/2 oz, 3
- Frosting, store-bought, regular or reduced-fat, 2 tbsp (1 oz), 3
- Fruit cocktail, unsweetened, canned, 1 cup (9 oz), 2
- Fruit drink mix, powdered, 8 fl oz prepared, 2
- Fruit-flavored ice pop, frozen, 1 (1 3/4 fl oz), 1
- Fruit-flavored roll, 1 (3/4 oz), 2
- Fruit-flavored snacks, 1 pouch (1 oz), 2
- Fruit juice bar, frozen, 1 (2 1/2 oz), 1
- Fruit juice bar, no sugar added, frozen, 2 (each 2 oz), 1
- Fruit juice cup, frozen, 1 (6 1/2 oz), 3
- Fruit pie, frozen, 1 slice (4 1/2 oz) of two crust pie, 8
- Fruit pie, individual, store-bought, 1 (4 1/4 oz), 10
- Fruit pie filling, canned, 1/3 cup (3 oz), 2
- Fruit pie filling, light, canned, 1/3 cup (3 oz), 1
G
- Garlic bread, frozen, 1 piece (1 1/2 oz), 4
- Gazpacho, canned, 1 cup, 1
- Gelatin, fruit-flavored, 1/2 cup prepared, 2
- Gelatin, fruit-flavored, sugar-free, 1/2 cup prepared, 0
- Gnocchi, any type, frozen, 1 cup, 7
- Gnocchi, potato, refrigerated, 1 cup prepared (5 oz), 5
- Graham crackers, 2 (2 1/2" sq or 1/2 oz), 1
- Graham crackers, chocolate-covered, 2 (1/2 oz), 2
- Graham crackers, mini, any variety, 3/4 oz, 2
- Granola bar, any type other than chocolate covered, 1 (1 oz), 3
- Granola bar, chocolate-covered, 1 (1 1/3 oz), 4
- Granola bar, reduced-calorie, 1 (1 oz), 2
- Gravy, beef, chicken or turkey, canned, 1/4 cup, 1
- Gravy, fat-free, canned, 1/2 cup, 1
- Gravy, sausage, canned, 1/4 cup, 2
- Gravy and salisbury steak, frozen, 1 steak with gravy, (4 3/4 oz), 4
- Gravy and sliced beef, canned, 1/2 cup (5 oz), 6
- Gravy and sliced beef, frozen, 2 slices with gravy (4 3/4 oz), 2
- Gravy and sliced turkey, frozen, 2 slices with gravy, (4 3/4 oz), 2
- Guacamole, store-bought, 1/2 cup (2 oz), 2
- Gumbo, seafood, with rice, store-bought, 1 cup (9 oz), 5
- Gumbo, with rice mix, 1/4 cup mix (1 1/2 oz), 3
- Gumbo base (seasoning mix), 1 1/2 tbsp (1/2 oz), 1
H
- Halvah, store-bought, 1 1/2 oz, 6
- Hamburger, microwave, frozen, 1 small (1 1/2 oz), 3
- Hamburger dinner mix in a box (prepared according to pkg directions), 1 cup prepared, 7
- Hash, corned beef, canned, 1 cup, 10
- Hash, roast beef, canned, 1 cup, 9
- Hazelnut and chocolate spread, 1 tbsp (1/2 oz), 2
- Herring fillets, store-bought, 1/4 cup (2 oz), 3
- Herring in cream sauce, store-bought, 1/4 cup (2 oz), 3
- Herring in wine sauce, store-bought, 1/4 cup (2 oz), 2
- Herring salad, 1/4 cup (2 oz), 3
- Hollandaise sauce, store-bought, 1/4 cup (2 oz), 4
- Honey bun, store-bought, 1 (2 3/4 oz), 8
- Horseradish sauce, store-bought, 2 tbsp (1 oz), 3
- Hot dog sauce, 1/4 cup (2 oz), 1
- Hummus, store-bought, 1/4 cup (2 oz), 2
- Hush puppies, frozen (prepared without fat), 3 (2 oz), 3
- Hush puppy mix, 1/4 cup mix (1 oz), 3
I
- Ice cream, light, 1 scoop, 1/2 cup, 3
- Ice cream, nonfat, no sugar added, 1 scoop, 1/2 cup, 2
- Ice cream, premium, 1 scoop, 1/2 cup, 7
- Ice cream, reduced-fat, no sugar added, 1 scoop, 1/2 cup, 2
- Ice cream, regular, 1 scoop, 1/2 cup, 4
- Ice cream bar, chocolate-covered, 1 (3 fl oz), 5
- Ice cream bar, chocolate-covered, with crisp rice, sweetened with sugar, 1 (2 oz), 5
- Ice cream bar, chocolate-covered, with crisp rice, no sugar added, 1 (1 1/2 oz), 3
- Ice cream cone, plain or sugar, 1 small, 1
- Ice cream sandwich, 4
- Ice cream sandwich, reduced-calorie, 3
- Ice cream sundae cone, 1 (3 1/2 oz), 8
- Instant breakfast, 1 envelope with 1 cup low fat milk, 5
- Instant breakfast, 1 envelope with 1 cup skim milk, 4
- Instant breakfast, 1 envelope with 1 cup whole milk, 6
- Italian toast snacks, store-bought, 4 (1 oz), 3
J
- Jalapenos, stuffed (prepared without fat), 2 (each 1 oz), 4
- Jambalaya mix, 1/4 cup (1 1/2 oz) mix, 3
K
- Kim Chee (Korean style pickled vegetables), 1 cup (4 oz), 0
- Knish, potato, store-bought, 1 (4 1/2 oz), 3
- Kreplachs, frozen, 4 (3 oz), 4
- Kugel, noodle, store-bought, 1/2 cup (4 oz), 3
- Kugel, potato, store-bought, 1/2 cup (3 1/2 oz), 4
L
- Ladyfingers, store-bought, 1 lrg or 2 sm (1/2 oz), 1
- Lasagna, cheese, with tomato sauce, frozen, 1 pkg (10 oz), 8
- Lasagna, chicken, frozen, 1 cup (7 oz), 5
- Lasagna, vegetable, frozen, 1 cup (7 1/2 oz), 5
- Lasagna, with meat sauce, frozen, 1 cup (7 1/2 oz), 6
- Lasagna noodles, 2 1/2 or 2 oz, 4
- Lentil soup, canned, 1 cup, 2
- Lentil soup in a cup, 1 (2 oz dry), 3
- Liquor (gin, rum, scotch, tequilla, vodka, whiskey), 1 jigger (1 1/2 fl oz), 2
- Lobster bisque, canned, made with low fat or skim milk, 1 cup, 2
- Lobster bisque, canned, made with whole milk, 1 cup, 3
- Luncheon meat, canned, 2 oz, 4
- Luncheon meat, canned, light, 2 oz, 3
M
- Macaroni and cheese, frozen, 1 cup (7 1/2 oz), 6
- Macaroni and cheese, package mix, 1 cup prepared, 9
- Macaroni and cheese in a cup, 1 (2 oz dry), 5
- Macaroni salad, store-bought, 1/2 cup (3 3/4 oz), 5
- Mackerel, canned, 1/4 cup (2 oz), 2
- Mandarin orange, unsweetened, canned, 1 cup (8 oz), 2
- Manhattan clam chowder, canned, 1 cup, 2
- Manicotti, cheese, without sauce, frozen, 2 (5 1/2 oz), 6
- Manicotti, cheese, with tomato sauce, frozen, 1 pkg (10 oz), 8
- Manicotti shells, dry, 2 (1 oz), 2
- Margarita mix, 1/2 cup (4 fl oz) mix, 3
- Marinara sauce, store-bought, 1/2 cup (4 1/2 oz), 2
- Marshmallow crème, store-bought, 2 tbsp (1/2 oz), 1
- Matzo ball soup, canned, 1 cup, 2
- Meat, canned, 2 oz, 3
- Meatballs, without sauce, frozen, 6 (3 oz), 6
- Meat spread, canned, 1/4 cup, 3
- Menudo (beef tripe & hominy stew), canned, 1 cup (8 1/2 oz), 4
- Meringue pie, any type, frozen, 1 slice (5 oz), 7
- Mincemeat, store-bought, 1/4 cup (2 1/2 oz), 3
- Mince pie, frozen, 1 slice (4 1/2 oz) of two-crust pie, 7
- Minestrone soup, canned, 1 cup, 2
- Minestrone soup, low-fat, canned, 1 cup, 2
- Minestrone soup in a cup, 1 (1 1/2 oz dry), 2
- Mole sauce, brown, store-bought, 2 tbsp (1 oz), 4
- Mole sauce, green, store-bought, 2 tbsp (1 oz), 4
- Mozzarella, breaded, frozen prepared without fat), 2 pieces (1/2 oz), 3
- Muffin, any type (other than bran), store-bought, 1 large (4 oz), 10
- Muffin, any type (other than bran), store-bought, 2 mini (each 1 oz), 6
- Muffin, bran, store-bought, 1 large (4 oz), 9
- Muffin, breakfast (egg & cheese with sausage, ham, or Canadian bacon on English muffin), frozen, 1 (4 1/2 oz), 7
- Muffin, fat-free, 1 sm, 1/2 lrg or 2 oz, 2
- Mushroom gravy and charbroiled beef patty, frozen, 1 patty with gravy, (5 3/4 oz), 4
- Mushrooms, breaded, frozen (prepared without fat), 7 (3 oz), 3
- Mushroom soup, cream of, canned (made with low-fat or skim milk), 1 cup, 3
- Mushroom soup, cream of, canned (made with whole milk), 1 cup, 4
- Mushroom soup, cream of, low-fat, canned (made with low-fat or skim milk), 1 cup, 2
- Mussels, canned, 1/2 cup (4 oz), 2
N
- New England clam chowder, canned, (made with low-fat or skim milk), 1 cup, 3
- New England clam chowder, canned, (made with whole milk), 1 cup, 4
- New England clam chowder, low-fat, canned, (made with low-fat or skim milk), 1 cup, 2
- Noodles, Oriental (bean thread), 1 cup prepared, 4
- Noodles and sauce mix, 1/2 cup prepared, 3
- Nuts, mixed, 1 oz shelled, 4
O
- Okra, breaded, frozen (prepared without fat), 3/4 cup or 18 (3 oz), 2
- Olive spread, store-bought, 1 tbsp (1/2 oz), 2
- Onion rings, frozen, (prepared without fat), 6-7 (3 oz), 5
- Onion soup mix, 1 cup prepared or 1/2 envelope, 1
- Oriental soup in a cup, 1 (1 oz dry), 2
- Oriental soup mix, single serving, 1 cup prepared, 7
- Oyster crackers, 20 (1/2 oz), 1
- Oysters, canned, 1/2 cup (4 oz), 2
- Oyster stew, canned (made with low-fat or skim milk), 1 cup, 3
- Oyster stew, canned (made with whole milk), 1 cup, 4
P
- Pancake, any type, frozen, homemade or made from mix, 1 (4" diameter), 2
- Pancake and sausage on a stick, 1 (2 oz), 5
- Pancakes, mini, frozen, without syrup, 6 (2 1/4 oz), 3
- Pasta salad, store-bought, 1/2 cup (3 3/4 oz), 3
- Pasta salad mix, packaged (prepared according to directions), 1/2 cup prepared, 4
- Pasta shells, stuffed with ricotta cheese, without sauce, frozen, 2-3 pieces (5 1/4 oz), 6
- Pasta soup with vegetables, canned, 1 cup, 2
- Pate, fish, store-bought, 2 oz, 3
- Pate, meat, store-bought, 1/4 cup (2 oz), 5
- Peaches, unsweetened, canned, 1 cup (9 oz), 2
- Peanut brittle, store-bought, 4 pieces (1 oz), 3
- Peanut butter, 1 tbsp, 2
- Peanut butter, reduced-fat, 1 tbsp, 2
- Peanut sauce, Thai, canned, 2 tbsp (1 oz), 1
- Peanuts, honey, reduced-fat, 1/4 cup (3/4 oz), 2
- Pears, unsweetened, canned, 1 cup (9 oz), 2
- Pecan pie, frozen, 1 slice (4 1/2 oz) of one-crust pie, 10
- Pepper, stuffed with beef, in tomato sauce, frozen, 1 with sauce (7 oz), 4
- Persian noodle soup, store-bought, 1 cup, 3
- Persian pomegranate soup, store-bought, 1 cup, 4
- Pesto sauce, store-bought, 2 tbsp (1 oz), 3
- Phyllo dough, frozen, 1 oz (1 1/2 sheets), 2
- Pie crust, any type, refrigerated or frozen, 1/8 of 9" one crust pie, 2
- Pierogies, potato and cheese, frozen, 3 (4 oz), 4
- Pierogies, potato and cheese or onion, low-fat, frozen, 3 (4 1/2 oz), 4
- Pimiento-cheese spread, reduced-fat, store-bought, 2 tbsp (1 oz), 2
- Pimiento-cheese spread, store-bought, 2 tbsp (1 oz), 3
- Pimientos, canned, 1 cup, 6 whole, 8 oz, 0
- Pina colada mix, 1/2 cup (4 fl oz), 4
- Pineapple chunks, unsweetened, canned, 1 cup (7 oz), 2
- Pizza, Canadian-style bacon, frozen, 1 slice (5 oz), 7
- Pizza, cheese, frozen, 1 slice (5 oz), 8
- Pizza, cheese, frozen, single serving, 1 (7 oz), 13
- Pizza, hamburger, pepperoni, sausage, or supreme, frozen, 1 slice (5 oz), 8
- Pizza, pepperoni, sausage, or supreme, frozen, single serving, 1 (7 oz), 14
- Pizza, vegetable, frozen, 1 slice (5 oz), 6
- Pizza crust dough, refrigerated, frozen, or ready-made, 1 oz, 2
- Pizza pieces, frozen (prepared without fat), 6 (3 oz), 5
- Pizza sauce, 1/4 cup (2 oz), 1
- Pocket sandwich, frozen, any type, 1 (4 1/2 oz), 8
- Popcorn, butter-flavored, popped, 3 cups (1 oz), 4
- Popcorn, caramel-coated, popped, 3 cups (3 1/4 oz), 8
- Popcorn, cheese-flavored, popped, 3 cups (1 1/4 oz), 6
- Popcorn, light, butter-flavored, popped, 3 cups (1 oz), 2
- Popcorn, light, caramel-coated, popped, 3 cups (3 1/4 oz), 6
- Popcorn, light, cheese-flavored, popped, 3 cups (1 1/4 oz), 3
- Popcorn, light, microwave-popped, 3 cups, 1
- Popcorn, light, plain, popped, 3 cups (3/4 oz), 2
- Popcorn, microwave-popped, 3 cups, 3
- Popcorn, plain, popped, packaged, 3 cups (1 oz), 4
- Popcorn cakes, butter-flavored, 2 (1/2 oz), 1
- Popcorn cakes, other than butter-flavored, 1 or 6 minis (1/2 oz), 1
- Pork and beans, canned, 1 cup (9 oz), 3
- Pork in barbecue sauce, frozen, 1/4 cup (2 oz), 3
- Pork rinds, 1 oz, 4
- Potato, stuffed with cheese, frozen, 1 (5 1/2 oz), 4
- Potato, stuffed with sour cream and chives, frozen, 1 (5 1/2 oz), 4
- Potato chips, 14 (1 oz), 4
- Potato chips, fat-free (made with Olean), 1 oz, 1
- Potato chips, reduced-calorie, 14 (1 oz), 3
- Potatoes, hash-brown, frozen (no fat added), 1 cup (3 oz), 1
- Potatoes, hash-brown patty, frozen, 1 (3 oz), 3
- Potatoes, mashed, frozen (prepared according to package directions), 2/3 cup, 2
- Potatoes, mashed, in a cup, 1 (1 1/2 oz dry), 3
- Potatoes, shoestring, canned, 1 cup (1 1/2 oz), 6
- Potatoes O'Brien, frozen (prepared without fat), 1 cup (4 1/2 oz), 1
- Potato flakes (instant mashed potatoes), 1/3 cup (3/4 oz), uncooked, 1
- Potato leek soup in a cup, 1 (1 oz dry), 2
- Potato mix, flavored, 1/2 cup prepared, 3
- Potato pancake, frozen, 1 (2 oz), 1
- Potato pancake mix, 3 tbsp mix (3/4 oz), 1
- Potato puffs (appetizer pastry), frozen, 2 (each 1 oz), 2
- Potato salad, store-bought, 1/2 cup (4 oz), 4
- Potato skins, frozen, 2 (4 oz), 5
- Potato soup, cream of, canned (made with low-fat or skim milk), 1 cup, 3
- Potato soup, cream of, canned, (made with whole milk), 1 cup, 4
- Potato soup, frozen, 1 pkg (7 1/2 oz), 2
- Potato sticks, shoestring, 1/2 cup (3/4 oz), 3
- Potato tots, frozen (prepared without fat), 9 (3 oz), 4
- Pot pie, beef, chicken, or turkey, frozen, 1 (7 oz), 10
- Pot Stickers (filled wontons), pork or vegetable, frozen, 1 (1 1/2 oz), 2
- Pound cake, store-bought, 1 slice (2 1/2 oz), 6
- Pozole (pork and hominy soup), canned, 1 cup, 3
- Pudding, ready-made, 1/2 cup, 4
- Pudding, ready-made, reduced-calorie, 1/2 cup, 2
- Pudding, reduced-calorie (made with skim, nonfat or low-fat milk), 1 cup, 2
- Puff pastry dough, frozen, 2 oz, 6
- Pumpkin pie, frozen, 1 slice (5 oz) of one-crust pie, 6
Q
- Quiche, appetizer, frozen, 2 (each 3/4 oz), 3
- Quiche, crab, frozen, 1 serving (5 oz), 11
- Quiche, vegetable, frozen, 1 serving (5 oz), 9
- Quiche Lorraine, frozen, 1 serving (5 1/2 oz), 10
R
- Raisins, 1/4 cup (1 1/2 oz), 2
- Raisins, chocolate-covered, 1 oz, 3
- Ramen noodle soup mix, 3 oz pkg prepared, 8
- Ramen noodle soup mix, low-fat, 3 oz pkg prepared, 6
- Ramen soup in a cup, low-fat, 1 (2 oz dry), 3
- Ravioli, beef, breaded, frozen, 6 (4 oz), 5
- Ravioli, beef, in meat sauce, canned, 1 cup, 5
- Ravioli, beef or chicken, without sauce, frozen, 1 cup (4 oz), 4
- Ravioli, cheese, breaded, frozen, 6 (4 oz), 7
- Ravioli, cheese, without sauce, frozen, 1 cup (4 oz), 6
- Red beans and rice soup in a cup, 1 (2 oz dry), 3
- Rice, dirty, mix (prepared without fat), 1 cup prepared, 3
- Rice, fried, with chicken or pork, frozen, 1/2 cup (2 1/2 oz), 2
- Rice, Spanish, canned, 1 cup (9 oz), 3
- Rice (crisp) and marshmallow treat, 1 sm or 1/2 lrg (3/4 oz), 2
- Rice cakes, other than plain, 1 (1/2 oz), 1
- Rice cakes, plain, 2 (3/4 oz) or 6 mini, 1
- Rice crackers, 8 (1/2 oz), 1
- Rice mix, flavored, any type, 1/2 cup prepared, 3
- Rice noodles, packaged, 1/2 cup (1 oz), 3
- Roll, crescent dinner, store-bought, 1 (1 oz), 2
- Roux, store-bought, 2 tbsp (1 oz), 5
S
- Salad dressing, fat-free (except Italian), 2 tbsp, 1
- Salad dressing, fat=free, Italian, 2 tbsp, 0
- Salad dressing, reduced-calorie (except Italian), 2 tbsp, 2
- Salad dressing, reduced-calorie, Italian, 2 tbsp, 1
- Salmon, canned, 1/2 cup (4 oz), 4
- Salmon, grilled, frozen, 3 oz, 2
- Salmon salad, kippered (with mayonnaise), 2 oz, 5
- Salsa con queso, 2 tbsp (1 oz), 2
- Sardines, canned, packed in oil, 5 (2 oz), 3
- Sausage biscuit, frozen, 1 lrg or 2 sm (3 oz), 7
- Scallops, canned, 1/2 cup (4 oz), 2
- Scallops, fried, frozen (prepared without fat), 3 1/4 oz, 5
- Schav, canned, 1 cup, 0
- Seafood salad, store-bought, 1/2 cup (3 1/2 oz), 6
- Sesame sticks, store-bought, 1/3 cup (1 oz), 4
- Shells, jumbo, dry, 3 (1 oz), 2
- Shells, stuffed with cheese, no sauce, frozen, 2 (4 1/2 oz), 6
- Shortcakes, store-bought, 2 (each 1 oz), 4
- Shrimp, butterfly, breaded, frozen, (prepared without fat), 3 1/2 oz, 6
- Shrimp, canned, 1/2 cup (4 oz), 2
- Shrimp, popcorn, breaded, frozen, (prepared without fat), 1 cup (3 oz), 5
- Sloppy Joe sauce, store-bought, 1/4 cup (2 oz), 1
- Snack mix, Oriental, low-fat, store-bought, 1/2 cup (1 oz), 2
- Snack mix, reduced-fat, store-bought, 1/2 cup (1 oz), 3
- Snack mix, store-bought, 1/2 cup (1 oz), 4
- Snacks, corn, potato, or rice, (3 Grams or less fat per oz), 3/4 oz, 2
- Soup, high fiber, canned (7 grams or more fiber per cup), 1 cup, 1
- Sour cream, tofu, 1 oz, 1
- Spaghetti in tomato sauce, with cheese, canned, 1 cup, 3
- Spaghetti in tomato sauce, with meatballs, canned, 1 cup, 5
- Spaghetti sauce, bottled, any type, 1/2 cup (4 1/2 oz), 2
- Spaghetti sauce, bottled, any type, reduced-fat, 1/2 cup (4 1/2 oz), 1
- Spanakopita, frozen, 2 pieces (each 1 oz), 4
- Split pea soup, canned, 1 cup, 3
- Split pea soup, frozen, 1 cup, 2
- Split pea soup in a cup, 1 (2 oz dry), 3
- Steak sandwich, frozen, 1 (2 oz), 5
- Stir-fry kit, chicken, frozen (prepared without fat), 1 cup prepared, 3
- Stuffing mix, bread, 1/2 cup prepared, 4
- Swedish meatballs with noodles, frozen, 1 cup (6 1/2 oz), 7
- Sweet and sour chicken, frozen, 1 cup (7 1/2 oz), 6
- Sweet and sour mix, 1/2 cup (4 fl oz) mix, 2
- Sweet potatoes in syrup, canned, 1 cup (9 oz), 4
- Sweet roll, pecan-swirl, store-bought, 2 sm (each 1 oz), 5
- Sweet roll, store-bought, 1 (2 oz), 5
- Szechuan chicken, frozen, 1 cup (7 oz), 5
T
- Tabouli, from mix (prepared according to pkg directions), 1/2 cup prepared, 2
- Taco dinner kit in a box (prepared according to package directions), 2 tacos prepared, 7
- Tacos, soft, kit in a box (prepared according to package directions), 2 tacos, 9
- Taco salad shells, store-bought, 2 sm or 1 lrg (1 1/2 oz), 5
- Taco shells, store-bought, 2 (3/4 oz), 2
- Tahini, canned, 2 tbsp (1 oz), 5
- Tamale, beef, canned, 2 (4 3/4 oz), 5
- Tamale, beef, frozen, 3 sm or 1 lrg (4 oz), 7
- Tamale, chicken, canned, 2 (6 oz), 3
- Tamale, chicken, frozen, 3 sm or 1 lrg (4 1/2 oz), 6
- Tamale, pork, frozen, 3 sm or 1 lrg (4 1/2 oz), 7
- Tamari sauce, 1 tbsp, 0
- Taquitos, frozen, 2 (each 1 oz), 3
- Tempura batter mix, 1/4 cup mix (1 oz), 2
- Three-bean salad, canned, 1/2 cup (4 1/2 oz), 1
- Toaster pastry, low-fat, 1 (1 3/4 oz), 4
- Toaster pastry, regular, plain or with icing, 1 (1 3/4 oz), 4
- Tofu, frozen, 1/2 cup, 5
- Tomatoes, canned, all varieties, packed in their own juice or tomato puree, 1 cup (8 oz), 0
- Tomato paste, canned, 1/4 cup (2 oz), 0
- Tomato puree, canned, 1/2 cup (4 oz), 0
- Tomato sauce, canned, 1/2 cup, 0
- Tomato soup, canned (made with low fat or skim milk), 1 cup, 2
- Tomato soup, canned (made with water), 1 cup, 1
- Tomato soup, canned (made with whole milk), 1 cup, 3
- Topping, whipped, dairy or nondairy, aerosol or frozen, 1/4 cup (1/2 oz), 1
- Topping, whipped, dairy or nondairy; light, fat-free, aerosol, frozen, 1/3 cup (3/4 oz), 1
- Tortellini, beef, chicken, or pork, without sauce, frozen, 1 cup (3 3/4 oz), 5
- Tortellini, cheese, without sauce, frozen, 1 cup (3 1/4 oz), 6
- Tortellini, mushroom, without sauce, frozen, 1 cup (3 1/2 oz), 6
- Tortellini, sausage, without sauce, frozen, 1 cup (3 3/4 oz), 7
- Tortilla chips, 12 (1 oz), 3
- Tortilla chips, baked, reduced-fat or low-fat, 12 (1 oz), 2
- Tostada shells, store-bought, 2 (3/4 oz), 2
- Trail mix, any type, store-bought, 1/4 cup (1 oz), 3
- Tuna, canned in oil, drained, 1/2 cup (4 oz), 5
- Tuna, canned in water, drained, 1/2 cup (4 oz), 3
- Tuna, grilled, frozen, 3 oz, 2
- Tuna dinner in a box (prepared according to pkg directions), 1 cup prepared, 7
- Tuna salad, store-bought, 1/2 cup (3 1/2 oz), 5
- Turkey burger, frozen, 1 patty (3 oz cooked), 5
- Turkey croquette, breaded, frozen, 1 w/gravy (5 oz), 3
- Turkey noodle soup, canned, 1 cup, 1
- Tyropitas, frozen, 2 (each 1 oz), 4
V
- Vegetable barley soup, frozen, 1 pkg (7 1/2 oz), 1
- Vegetable beef soup, canned, 1 cup, 1
- Vegetable soup, canned, 1 cup, 2
- Vegetable soup mix, 1 cup prepared, 1
- Vegetables, packed in oil, drained, 1 cup, 3
- Vegetables in sauce, frozen, 1 cup, 1
- Vegetarian breakfast links (sausage-type), 2 (1 1/2 oz), 2
- Vegetarian breakfast strips, 4 (1 oz), 3
- Vegetarian burger, 1 (2 3/4 oz), 2
- Vegetarian burger, black bean, 1 (3 oz), 2
- Vegetarian burger, fat-free, 1 (2 3/4 oz), 1
- Vegetarian "cheese" topping, 2 tbsp, 1
- Vegetarian chicken patty, 1 (2 1/2 oz), 2
- Vegetarian chicken pieces (nugget style), 4 (3 oz), 2
- Vegetarian deli slices, 3 slices (1 1/2 oz), 1
- Vegetarian frankfurter, regular or fat-free, 1 sm or 1/2 lrg (1 1/2 oz), 1
- Vegetarian ground "meat", 1/2 cup (2 oz), 1
- Vegetarian sausage, 2 oz, 2
- Vegetarian vegetable soup in a cup, 1 (1 1/2 oz dry), 3
- Veggie topping (made with soy), 2 tbsp (1/2 oz), 1
- Vienna sausage, canned, 3 (2 oz), 4
- Vienna sausage, chicken, canned, 3 (1 3/4 oz), 3
W
- Wafers, Viennese, filled with chocolate cream, store-bought, 1 oz, 4
- Waffle, any type, frozen, 1 (4" round or square) 1 1/4 oz, 3
- Waffle, any type, made from mix, 1 (4" square) 1 3/4 oz, 2
- Waffle, Belgian, frozen, 1 (1 1/2 oz), 2
- Waffle, low-fat, frozen, 1 (1 1/4 oz), 2
- Waffles, mini, frozen, 4 (1 oz), 2
- Waffle sticks, frozen, 1 lrg or 2 sm (1 oz), 3
- Whitefish and pike, store-bought, 2 small (each 2 oz), or 1 large (3 1/2 oz), 2
- Whitefish salad, store-bought, 2 oz, 5
- Wonton skins (wrappers), 5 skins (3x3" sq), 1
Y
- Yam patty, frozen, 1 (2 oz), 1
- Yams, sweetened, canned, 1 cup (9 oz), 4
- Yogurt, aspartame-sweetened, 1 cup (8 oz), 2
- Yogurt, flavored, low-fat (vanilla, lemon, coffee), sweetened with sugar, 1 cup (8 oz), 4
- Yogurt, flavored, nonfat (vanilla, lemon, coffee), sweetened with sugar, 1 cup (8 oz), 3
- Yogurt, frozen, low-fat, 1/2 cup, 3
- Yogurt, frozen, nonfat, no sugar added, 1/2 cup, 2
- Yogurt, frozen, nonfat, sweetened with sugar, 1/2 cup, 2
- Yogurt, fruit-flavored, low fat, sweetened, with sugar, 1 cup (8 oz), 5
- Yogurt, fruit-flavored, nonfat, sweetened with sugar, 1 cup (8 oz), 4
- Yogurt, plain, low-fat, 1 cup (8 oz), 4
- Yogurt, plain, nonfat, 1 cup (8 oz), 3
- Yogurt bar, chocolate-covered, frozen, 5
- Yogurt-covered pretzels, 7 (1 oz), 3
- Yogurt-covered raisins, 1 oz, 3
- Yogurt drink, 1 cup (8 fl oz), 5

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