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. Raspberries, heavy syrup 128 1/2 cup 26 1 38 26 30 0 1.1 116 & C& C & CB Raspberries, raw 62 1/2 cup 12 1 19 19 7 0 0.6 30 BB r rr eads erereads eads Rhubarb, frozen, with sugar 120 1/2 cup 12 4 12 24 37 0 0.5 139 ealser eals Strawberries eals Strawberries, raw 83 1/2 cup 13 2 17 16 6 0 0.6 27 12 1 medium 2 0 2 2 1 0 0.1 4 Strawberries, sliced, frozen, 128 1/2 cup 15 1 20 19 33 0 0.7 123 with sugar F F ats Tangerines (mandarins) ats Tangerine, lite syrup 126 1/2 cup 15 13 9 24 20 0 0.6 77 Tangerine, raw 98 1/2 cup 17 2 16 21 13 0 0.8 52 88 1 medium 15 2 14 18 12 0 0.7 47 Tangerine juice, with sugar 125 4 fl o z 6 3 8 10 15 0 0.6 62 F F F ruits ruits Watermelon 76 1/2 cup 14 5 21 12 6 0 0.5 23 ruits 286 1 wedge 54 17 77 46 22 0 1.7 86 VEGETABLES Weight for raw vegetables is only for parts that can be eaten. VVVV V Drain canned, cooked, or frozen vegetables before measuring of weighing. V egetablesegetablesegetablesegetables egetables Asparagus egetables Aspargus, canned, drained 121 1/2 cup 96 25 73 99 3 1 2.6 2 18 1 spear (5” long) 14 4 11 15 0 0 0.4 3 Aspargus, cooked 90 1/2 cup 74 31 83 113 4 0 2.2 20 15 1 spear (5” long) 12 5 14 19 1 0 0.4 3 F Aspargus, raw 67 1/2 cup 50 21 56 77 3 0 1.5 13 F oods A oods AF F r 16 1 spear (5” long) 12 5 13 18 1 0 0.4 4 r ee Bamboo shoots ee Bamboo shoots, cooked 60 1/2 cup 31 10 30 37 1 0 0.9 7 Bamboo shoots, raw 76 1/2 cup 67 23 65 81 4 0 2 21 (1/2” pieces) F F oods B oods BF Bean sprouts, mung, raw 7 1 Tbsp 9 2 5 9 0 0 0.2 2 F r r ee 52 1/2 cup 69 18 41 68 3 0 1.6 16 ee Beet greens, cooked 72 1/2 cup 38 15 55 55 4 0 1.9 19 Beets Beets, canned, slices 85 1/2 cup 23 9 23 27 6 0 0.8 26 F 8 1 slice 2 1 2 3 1 0 0.1 3 P oods B r F o L r Beets, cooked 85 1/2 cup 43 16 42 50 8 0 1.4 37 teinow 50 1 whole 25 10 25 30 5 0 0.9 22 ee Beets, raw 68 1/2 cup 33 12 32 38 7 0 1.1 29 82 1 whole 39 15 39 46 8 0 1.3 35 46 47