T TABLE FOODS able F Food Weight Approx. Household LYS TRP CHO Fat Protein Energy oods: (g) Measure (mg) (mg) (g) (g) (g) (kcal) For greatest accuracy, weigh food on scales that read in grams. All measures are level. Oreo® cookie 11.5 1 piece 6 10 8 2 0.6 53 & C& C& C & CBBB 28 1 oz 14 25 20 5 1.5 131 B rrr r eads eads eads ererereads Oatmeal cookie, commonly 25 1 piece 68 24 17 5 1.6 112 er ealsealseals prepared 28 1 oz 76 27 20 5 1.8 128 eals Oatmeal raisin cookie 15 1 piece 38 12 10 2 1 65 28 1 oz 72 23 19 5 1.8 123 F Sugar wafers, créme fi lling (small) 4 1 piece 4 2 2 1 0.1 18 F ats 28 1 oz 29 14 20 7 1.1 141 ats Vanilla wafers 6 1 piece 7 4 4 1 0.3 29 28 1 oz 34 20 20 5 1.2 132 Crackers Goldfi sh® crackers, original 0.6 1 piece 1 0 0 0 0 3 F F ruits 28 1 oz 56 22 18 7 2 137 ruits ® Ritz crackers 3 1 piece 5 2 2 1 0.2 15 28 1 oz 42 22 18 6 2 139 RyKrisp® 7 1 piece 29 8 6 0 0.7 23 VV V egetablesegetables Saltines 3 1 piece 5 3 2 0 0.3 13 egetables 28 1 oz 48 32 21 2 2.7 117 Sandwich crackers with cheese 7 1 sandwich 27 8 4 2 1 32 fi lling Triscuits® 5 1 piece 12 7 3 1 0.4 22 28 1 oz 69 38 19 5 2.5 124 F ® F Wheat Thins 2 1 piece 3 2 1 0 0.2 9 oods A oods AF F r 28 1 oz 42 25 20 6 2.3 133 r ee Doo Dads®, original 4 1 Tbsp 10 4 3 1 0.4 18 ee 14 ¼ cup 35 15 9 3 1.4 64 Doritos® 2 1 piece 4 1 1 1 0.1 11 F 28 1 oz 52 13 16 9 1.9 151 F oods B oods BF Fritos® 0.9 1 piece 2 0 1 0 0.1 5 F r r ee 28 1 oz 52 13 16 9 1.9 151 ee Gelatin dessert, prepared 17 1 Tbsp 10 0 2 0 0.2 11 68 ¼ cup 38 0 10 0 0.8 42 Ice cream cone, cake type 4 1 piece 6 4 3 0 0.3 17 F P oods B Ice cream cone, sugar 10 1 piece 15 9 8 0 0.8 40 r F o L r ® teinow Pop-Tarts ® ee Chocolate Pop-Tart 52 1 piece 62 36 37 5 2.7 201 Fruit Pop-Tart® 52 1 piece 62 36 36 7 2.4 212 3232 33