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. 28 1 oz 43 19 33 50 19 6 1.5 136 & C& C & C Oreo® cookie 11.5 1 piece 20 9 17 26 8 2 0.6 53 & CBB B B rr r r eads eads erereads er eads 28 1 oz 48 22 42 64 20 5 1.5 131 er eals ealseals Oatmeal cookie, commonly 25 1 piece 60 33 48 79 17 5 1.6 112 eals prepared 28 1 oz 67 36 54 88 20 5 1.8 128 Oatmeal raisin cookie 15 1 piece 38 20 33 48 10 2 1 65 28 1 oz 71 38 61 90 19 5 1.8 123 F F ats Sugar wafers, créme fi lling 4 1 piece 5 3 5 7 2 1 0.1 18 ats (small) 28 1 oz 38 18 32 47 20 7 1.1 141 Vanilla wafers 6 1 piece 11 6 9 13 4 1 0.3 29 28 1 oz 53 28 42 62 20 5 1.2 132 F F ruits Crackers ® ruits Goldfi sh crackers, original 0.6 1 piece 2 1 1 2 0 0 0 3 28 1 oz 70 34 53 78 18 7 2 137 Ritz® crackers 3 1 piece 7 4 5 8 2 1 0.2 15 VV 28 1 oz 64 34 50 73 18 6 2 139 V egetablesegetables RyKrisp® 7 1 piece 31 13 27 38 6 0 0.7 23 egetables Saltines 3 1 piece 10 4 8 12 2 0 0.3 13 28 1 oz 93 41 75 112 21 2 2.7 117 Sandwich crackers with 7 1 sandwich 25 11 23 27 4 2 1 32 cheese fi lling ® F Triscuits 5 1 piece 16 7 13 20 3 1 0.4 22 F oods A oods AF 28 1 oz 92 38 72 112 19 5 2.5 124 F r r ee Wheat Thins® 2 1 piece 5 2 4 6 1 0 0.2 9 ee 28 1 oz 67 34 53 78 20 6 2.3 133 Doo Dads® , original 4 1 Tbsp 13 6 11 16 3 1 0.4 18 14 1/4 cup 46 22 39 55 9 3 1.4 64 F F ® oods B Doritos 2 1 piece 5 3 5 7 1 1 0.1 11 oods BF F r r ee Fritos® 28 1 oz 66 38 69 93 16 9 1.9 151 ee 0.9 1 piece 2 1 2 3 1 0 0.1 5 28 1 oz 66 38 69 93 16 9 1.9 151 Gelatin dessert, prepared 17 1 Tbsp 3 2 4 6 2 0 0.2 11 F 68 1/4 cup 13 7 16 22 0 0 0.8 42 P oods B r F o L r Ice cream cone, cake type 4 1 piece 12 6 9 14 3 0 0.3 17 teinow Ice cream cone, sugar 10 1 piece 29 14 21 33 8 0 0.8 40 ee Pop-Tarts® Chocolate Pop-Tart® 52 1 piece 94 47 73 109 37 5 2.7 201 32 33