| MEAT & POULTRY | FRUITS & VEGETABLES | ||
| Cod (fillet) | 7 | Potatoes | 1 |
| Shrimp (boiled) | 10 | Sweet potatoes | 1 |
| Shrimp (fried) | 46 | French fries | 47 |
| Crab | 14 | Raisins | 1 |
| Halibut | 19 | Grapefruit | 3 |
| Salmon (baked) | 39 | Carrots | 4 |
| Turkey (white meat, no skin) | 18 | Orange Juice | 4 |
| Chicken (white meat, no skin) | 19 | Bananas | 5 |
| Chicken (dark meat, no skin) | 40 | Apples | 6 |
| Liver | 27 | Celery | 8 |
| Round steak | 25 | Broccoli | 11 |
| Filet mignon | 43 | Lettuce | 13 |
| T-bone steak (lean) | 44 | Tomatoes | 14 |
| Ground beef (10% fat) | 57 | Peanuts | 76 |
| Ham | 42 | Olives (green) | 91 |
| Pork chop (lean) | 49 | OILS & SPREADS | |
| Pork sausage | 76 | Honey, sugar, maple syrups | 0 |
| Bacon | 77 | Jellies and jams | 0 |
| Frankfurters | 81 | Salsa | 0 |
| BREADS & CEREALS | Ketchup | 3 | |
| White rice | 1 | Barbecue sauce | 22 |
| Brown rice | 7 | French dressing (low-fat) | 39 |
| Corn tortilla | 8 | Spaghetti sauce (meatless) | 39 |
| Corn flakes | 9 | Mustard | 53 |
| Peas | 2 | Peanut butter | 76 |
| Corn | 11 | French dressing (regular) | 86 |
| Bagels | 8 | Sour cream | 88 |
| Whole wheat bread | 10 | Mayonnaise (regular) | 98 |
| White bread | 11 | Vegetable oils, margarine, butter | 100 |
| Pancakes | 29 | SNACK FOODS & DESSERTS | |
| Macaroni & cheese | 46 | Jello | 0 |
| EGGS & DAIRY | Frozen yogurt (low-fat) | 12 | |
| Eggs whites | 0 | Orange sherbet | 13 |
| Eggs (scrambled) | 66 | Ice cream (16%) | 61 |
| Milk (skim) | 5 | Popcorn (no oil or butter) | 12 |
| Milk (1%) | 23 | Microwave popcorn (“lite”) | 34 |
| Milk (2%) | 35 | Popcorn (with oil or butter) | 44 |
| Milk (whole) | 51 | Fig bars | 14 |
| Half & half | 79 | Saltine crackers | 25 |
| Cream | 89 | Tortilla chips | 28 |
| Cottage cheese (low-fat) | 19 | Granola bar | 35 |
| Cottage cheese (regular) | 39 | Apple pie | 39 |
| Yogurt (low-fat) | 22 | Chocolate chip cookies | 40 |
| Swiss cheese | 66 | Doughnuts (plain) | 43 |
| American cheese | 74 | Chocolate bar | 56 |
| Cheddar cheese | 75 | Brownies | 58 |
| Cream cheese | 90 | Potato chips | 61 |