T TABLE FOODS able F Food Weight Approx. Household ILE MET THR VAL CHO Fat Protein Energy oods: (g) Measure (mg) (mg) (mg) (mg) (g) (g) (g) (kcal) For greatest accuracy, weigh food on scales that read in grams. All measures are level. Blackberries, frozen 76 1/2 cup 23 1 30 23 12 0 0.9 48 & C& C & CB Blackberries, raw 72 1/2 cup 14 1 14 14 9 0 0.5 38 BB r rr eads erereads eads Blueberries ealser eals Blueberries, frozen, with 115 1/2 cup 14 7 13 20 26 0 0.5 97 eals sugar Blueberries, raw 74 1/2 cup 17 9 15 23 11 0 0.6 42 Cantaloupe, cubed 80 1/2 cup 17 10 14 26 7 0 0.7 28 F Carambola, cubed, raw 66 1/2 cup 15 7 15 17 5 0 0.4 22 F ats (starfruit) ats Casaba, cubed, raw 85 1/2 cup 26 9 26 26 5 0 0.8 22 Chayote Chayote, cooked 80 1/2 cup 26 1 25 38 4 0 0.5 20 Chayote, raw 203 1 piece 89 2 81 128 9 0 1.7 39 FF F F ruitsruits ruits Cherries ruits Cherries, sour, heavy syrup 128 1/2 cup 13 13 26 26 30 0 0.9 116 Cherries, sweet, raw 69 1/2 cup 14 7 15 7 11 0 0.7 43 Coconut, dried VVV Coconut, dried, no sugar 5 1 Tbsp 14 6 13 21 1 3 0.3 33 V egetablesegetablesegetables Coconut, dried, sugar 5 1 Tbsp 6 3 5 9 3 1 0.2 23 egetables Cranberry sauce with sugar 139 1/2 cup 14 4 14 14 54 0 0.3 209 Cranberries, raw, chopped 55 1/2 cup 18 2 15 25 7 0 0.2 27 Currants, black, raw 56 1/2 cup 22 11 22 34 9 0 0.8 36 Dates 74 1/2 cup 36 16 32 53 55 0 1.8 207 F F 8 1 piece 4 2 3 6 6 0 0.2 23 oods A oods AF F r Figs r ee Figs, canned, heavy syrup 130 1/2 cup 16 4 16 18 30 0 0.5 113 ee Figs, dried, uncooked 37 1/4 cup 33 13 31 45 24 1 1.2 93 Figs, raw 50 1 medium 12 3 12 14 10 0 0.4 37 Fruit cocktail, canned F F oods B oods BF Fruit cocktail, heavy syrup 124 1/2 cup 12 12 12 25 23 0 0.5 91 F r r ee Fruit cocktail, lite syrup 121 1/2 cup 12 12 12 24 18 0 0.5 69 ee Fruit, mixed, heavy syrup 128 1/2 cup 13 13 13 26 24 0 0.5 92 Fruit salad, heavy syrup 128 1/2 cup 13 13 13 13 24 0 0.4 93 Gooseberries, lite syrup 126 1/2 cup 25 13 25 38 24 0 0.8 92 F P oods B Grapefruit r F o L r teinow Grapefruit juice, no sugar 124 4 fl o z 12 4 12 12 11 0 0.7 48 ee Grapefruit section, 127 1/2 cup 8 6 13 14 20 0 0.7 76 lite syrup Grapefruit raw 115 1/2 cup 9 8 15 17 12 0 0.9 48 40 41