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

Naturally sugar free foods

Poultry:  Chicken breast, Cornish hen, duck, goose, pheasant (no skin), Rotisserie chicken, turkey bacon, turkey breast, turkey burger, lean ground turkey

Eggs: Chicken (brown or white), duck, egg whites, goose

Seafood:  Catfish, clams, cod, crab, flounder, halibut, lobster, mani mani, orange roughy, oysters, salmon, sardines, scallops, shrimp, sole, swordfish, tilapia, trout, tuna

Red meat & pork: Bacon, beef (trimmed of fat) (including chuck, cubed, flank, ground, jerky, porterhouse, rib, round sirloin, rump roast, T-bone steak, tenderloin), Bierwurst or beerwurst, Bologna, Buffalo, Canadian bacon, Capicola, Chorizo Corned beef, Devon (sausage), ham, hot dog, lamb chop, lamb leg, lamb roast, liverwurst, pastrami, pepperoni, pork center loin chop, pork roll, pork tenderloin, prosciutto roast beef, roast pork , salami, sandwich meats (chicken, ham, roast beef, turkey), sausage, smoked meat, summer sausage, veal loin chop or veal roast.

Other protein sources:  Almonds, unsweetened almond butter, almond flour/meal, brazil nuts, cashews, chick’n strips meal starter morningstar farms, hot dogs, smart dogs, whey protein, macadamia nuts, pecans, pine nuts, pumpkin seeds, seitan, sunflower seeds, tempeh, tofu, Veggie burgers, Walnuts

Vegetables & Fruits (for protein):  Alfalfa sprouts, artichokes, arugula, asparagus, avocado, bell pepper, red pepper, yellow pepper, orange pepper, green pepper, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, celery, collards, cucumber, eggplant, endive, fennel, green beans, green onion, kale, lemon, iceberg lettuce, red leaf lettuce, romaine lettuce, lime, mushrooms, mustard greens, okra, onion, jalapeño pepper, serrano pepper, dill pickles, radicchio, radishes, scallions, seaweed, shallots, snap peas, spinach, summer squash, swiss chard, tomato, turnip greens, watercress, zucchini.

Herbs & spices (fresh or dried):  Basil, chives, cilantro, garlic ginger, oregano, parsley, pepper, peppermint, salt, thyme

Fats:  Animal fats, avocado oil, butter, coconut oil, extra virgin olive oil, flaxseed oil, ghee, sesame oil, walnut oil, any of Barlean’s Omega swirl flavors

Cheese:   American, Asiago, Blue, brick, brie, cheddar, colby, colby jack, cottage cheese, cream cheese, dry jack, edam, farmer cheese, feta, fontina, gorgonzola, gouda, gruyère, havarti, limburger, mascarpone, monterey jack, mozzarella, muenster, parmesan, pupate, pepper jack, provolone, quest blanco, ricotta, romano, scamorza, string cheese, swiss, teleme

Other:  Half and half, plain greek yogurt, sour cream, whipped cream

Miscellaneous:  Almond milk (unsweetened), baking powder, baking soda, balsamic vinegar, Barlean’s forti-flax, blue cheese dressing, chia flour, coconut flakes (unsweetened), coconut flour, coconut milk (unsweetened), black coffee, espresso, flax meal/flour, hot sauce, italian dressing, mayonnaise, mustard, ranch dressing, raw chocolate drink, salsa, sesame seeds, skinny maple syrup, skinny waffle, soy cheese, soy mike (unsweetened), soy sauce, sparkling water, stevia, stevia tropical singles, tea (hot or cold unsweetened), trivia, vinegar, water