SUGAR CALORIE QUICK REFERENCE

Dairy

  • 1% or fat free milk (per cup)= 49 sc
  • nonfat dairy milk (1/3 cup) = 12 sc
  • whole milk (1 cup) = 51 sc
  • Rice milk (unflavoured) 1 cup = 92 sc
  • Plain soy milk (1 cup) = 32
  • Fat free yogurt (6 oz) = 52 sc

Legumes

  • Bush’s best baked beans (1/4 cup)=116 sc
  • Black beans (1/2 cup) = 92 sc
  • Chickpeas (garbanzo beans) 1/2 cup = 65 sc
  • Edamame (soybeans) 1/2 cup=40 sc
  • Hummus (2 Tbsp) = 15 sc
  • Kidney beans (1/4 cup) = 40 sc
  • Lentils (1/4 cup) = 40 sc
  • Pinto beans (1/4 cup) = 44 sc

Breads and tortillas

  • Whole wheat honey bagel (1 bagel) = 224 sc
  • Whole grain sprouted bread (1 slice) = 60 sc
  • Whole wheat bread (1 slice) = 88 sc
  • Hamburger bun (1) = 72 sc
  • Whole grain sprouted hamburger bun (1) = 136 sc
  • Plain frozen pancakes (4″ diameter, 1)=60 sc
  • Whole wheat pita (1) = 62 sc
  • Small dinner roll (1) = 52 sc
  • 6″ corn tortilla (1) = 23 sc
  • 6″ flour tortilla (1) = 64 sc
  • Frozen waffles (4″ diameter, 1) = 60 sc
  • Whole wheat organic wrap (1)=80 sc

Pasta

  • Whole wheat cooked penne (1 cup) = 208 sc
  • Whole wheat cooked spaghetti (1 cup) = 151 sc
  • Whole what cooked spirals (1 cup) = 149 sc

Cereals and grains

  • Cheerios (3/4 cup) = 72 sc
  • Shredded wheats (1 cup) = 164 sc
  • Total (3/4 cup) = 92 sc
  • Wheaties (3/4 cup) = 88 sc
  • Jiffy corn muffin mix (1/4 cup) = 108 sc
  • Couscous (1/2 cup) = 73 sc
  • Low fat granola (1/2 cup) = 160 sc
  • Dry steel cut oatmeal (1/4 cup) = 108 sc
  • Quaker original instant oatmeal (1 packet) = 76 sc
  • Quaker instant apples and cinnamon oatmeal (1 packet) = 88 sc
  • Cooked quinoa (1/2 cup) = 79 sc
  • cooked basmati rice (1/2 cup) = 88 sc
  • cooked brown rice (1/2 cup) = 92 sc
  • cooked jasmine rice (1/2 cup) = 106 sc
  • Cooked spanish rice (1/2 cup) = 80 sc
  • Cooked white rice (1/2 cup) = 106 sc

Vegetables

  • Yellow corn (1/2 cup) = 58 sc
  • Fast food french fries (1 large) = 260 sc
  • Potato (1 medium) = 146 sc
  • Rutabaga (1 cup) = 58 sc
  • Sweet potato (1 medium) = 92 sc
  • Turnip (1 cup) = 34 sc
  • Stir fry frozen vegetable blend (3/4 cup) = 20 sc
  • Winter squash (acorn) 1/2 cup = 75 sc
  • Winter squash (butternut) 1/2 cup = 43 sc
  • Yam (1/2 cup) = 75 sc

Fruits

  • Apple (1 medium) = 99 sc
  • Apricot (1 med) = 16 sc
  • Banana (1 med) = 108 sc
  • Blackberries (1/2 cup) = 29 sc
  • Blueberries (1/2 cup) = 43 sc
  • Cantaloupe (1/2 cup) = 29 sc
  • Cherries (9) = 47 sc
  • Grapefruit, red and pink (1/2) = 21 sc
  • Honeydew (1 wedge) = 46 sc
  • Kiwi (1 medium) = 40 sc
  • Mango, sliced (1/2 cup) = 52 sc
  • Orange (1 small) = 45 sc
  • Peach (1 medium) = 59 sc
  • Pear (1 small) = 92 sc
  • Pineapple (1/2 cup) = 43 sc
  • Plum (1 med) = 30 sc
  • Raspberries (1 cup) = 59 sc
  • Strawberries (1 cup) = 44 sc
  • Tangerines (1 med) = 47 sc
  • Watermelon (1 cup) = 46 sc

Snacks 7 treats

  • Cheetos jumbo cheese puffs (1 oz) = 60 sc
  • Doritos nacho cheese chips (1 oz) = 68 sc
  • Granola bars, oats, fruits & nuts (1 bar) = 88 sc
  • Soft serve vanilla ice cream (1/2 cup) = 70 sc
  • Lightly salted kettle chips (1 oz) = 76 sc
  • Kettle corn (1 cup) = 100 sc
  • Nabisco Ritz crackers (5) = 40 sc
  • Nabisco wheat thins multi-grain crackers (6) = 88 sc
  • Newmans,s Own chocolate cookies (2) = 80 sc
  • Pepperidge farms goldfish crackers (55 pieces) = 80 sc
  • Popchips (22 chips) = 80 sc
  • Air popped popcorn (3 cups) = 75 sc
  • Quaker rice cakes (2) = 56 sc
  • Trail mix (1oz) = 45 sc
  • Wasa original crispbread (2 pieces) = 80 sc

Beverages

  • Apple juice (8oz) = 116 sc
  • Coors light beer (1 bottle) = 20 sc
  • Michelob Ultra beer (1 bottle) = 10 sc
  • Miller lite beer (1 bottle) = 13 sc
  • O’doul’s beer (1 bottle) = 53 sc
  • Diet Rockstar (8oz)= 8sc
  • Sugar free Red Bull (8oz) = 11 sc
  • Schweppes Ginger ale (4 oz) = 46 sc
  • Grapefruit juice light (8 0z) = 120 sc
  • Orange juice (8 0z) = 104 sc
  • Gatorade, lemonade (4 oz) = 30 sc
  • V8 (8 oz) = 40 sc
  • Dessert wine (3 oz glass) = 80 sc
  • Red wine (3 oz glass) = 14 sc
  • White wine (3 oz glass) = 15 sc

Condiments

  • Unsweetened apple sauce (1/2 cup) = 56 sc
  • Barbecue sauce (2 Tbsp) = 102 sc
  • Cocktail sauce (2 Tbsp) = 30 sc
  • Honey (1 Tbsp) = 69 sc
  • Ketchup (1 Tbsp) = 15 sc
  • Miracle Whip, light (2 Tbsp) = 24 sc
  • Peanut butter (2 Tbsp) = 25 sc
  • Ranch dressing (2 Tbsp) = 8 sc
  • Teriyaki sauce (2 Tbsp) = 28 sc
  • Xylitol crystals (1 Tbsp) = 24 sc

Frozen Foods

Amy’s Frozen meals

  • Black been and vegetable enchilada = 88 sc
  • Mexican tofu scramble = 160 sc
  • Shepherd’s pie = 108 sc
  • Spinach Feta pocket sandwich = 136 sc

Lean Cuisine

  • Alfredo Pasta with chicken and broccoli = 180 sc
  • Baked chicken = 120 sc
  • Beef pot roast = 104 sc
  • Chicken and vegetables = 116 sc
  • Chicken marsala = 116 sc
  • Garlic beef and broccoli = 172 sc
  • Glazed chicken = 116 sc
  • Grilled chicken causer bowl = 132 sc
  • Lemongrass chicken = 140 sc
  • Meatloaf with Gravy & whipped potatoes = 100 sc
  • Roasted chicken with lemon pepper fettuccini = 112 sc
  • Roasted garlic chicken = 44 sc
  • Roasted turkey & vegetables = 72 sc
  • Rosemary chicken = 108 sc
  • Salisbury steak wth mac and cheese = 92 sc
  • Salmon with basil = 100 sc
  • Shrimp alfredo = 112 sc
  • Shrimp and angel hair pasta = 136 sc
  • Steak tips portobello = 56 sc
  • Stuffed cabbage = 112 sc
  • Swedish meatballs = 140 sc

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