T TABLE FOODS able F Name Weight Approx. LEU CHO Fat Protein Energy oods: (g) Household (mg) (g) (g) (g) (kcal) Measure For greatest accuracy, weigh food on scales that read in grams. All measures are level. ® & C& C & C Fruit Pop-Tart 52 1 piece 187 36 7 2.4 212 & CBB B B rr r Potato Chips (2” diameter) r eads eads erereads er eads er eals ealseals Potato chips, made from 2 1 piece 7 1 1 0.1 11 eals dried potatoes 28 1 oz 110 15 11 1.3 158 Potato chips 2 1 piece 8 1 1 0.1 11 28 1 oz 117 15 10 1.9 154 F F ats Pretzels 6 1 piece 45 5 0 0.6 23 ats 28 1 oz 212 23 1 2.8 108 Taro chips 2 1 piece 3 1 1 0.1 10 28 1 oz 49 19 7 0.7 141 Tortilla Chips F F ruits Tortilla chip, nacho 4 1 piece 35 2 1 0.3 20 ruits 28 1 oz 247 18 7 2.3 146 Tortilla chip, plain 4 1 piece 50 3 1 0.3 19 28 1 oz 352 19 6 2 134 VV Tortilla chip, ranch 4 1 piece 35 3 1 0.3 20 V egetablesegetables 28 1 oz 244 18 7 2 141 egetables Potatoes White Potatoes French fries, fast food, 74 Small order 126 29 9 2.4 207 Burger King 117 Medium order 199 45 15 3.8 328 F F oods A oods AF 160 Large order 272 62 26 5.2 448 F r r ee Potato, baked, no skin 8 1 Tbsp 9 2 0 0.2 7 ee 31 1/4 cup 37 7 0 0.6 29 Potato, hashed browns 10 1 Tbsp 19 3 1 0.3 22 39 1/4 cup 76 11 5 1 85 F F oods B Potato, mashed, with milk 13 1 Tbsp 17 2 1 0.3 15 oods BF F r & margarine r ee 53 1/4 cup 72 9 2 1 60 ee Potato, no skin, boiled 10 1 Tbsp 10 2 0 0.2 9 mashed 39 1/4 cup 41 8 0 0.7 34 F P oods B r F Potato, with skin, boiled 10 1 Tbsp 11 2 0 0.2 9 o L r teinow mashed 39 1/4 cup 44 8 0 0.7 34 ee Potato, raw, fl esh & skin 9 1 Tbsp 9 2 0 0.2 7 34 35