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. Fruit Pop-Tart® 52 1 piece 94 47 73 109 36 7 2.4 212 & C& C & C Potato Chips (2” diameter) & CBB B B rr r r eads eads erereads er eads Potato chips, made from 2 1 piece 5 1 5 7 1 1 0.1 11 er eals ealseals dried potatoes 28 1 oz 73 19 72 97 15 11 1.3 158 eals Potato chips 2 1 piece 6 2 5 8 1 1 0.1 11 28 1 oz 79 31 71 110 14 10 1.9 154 Pretzels 6 1 piece 24 11 15 29 5 0 0.6 23 F F ats 28 1 oz 114 50 70 134 23 1 2.8 108 ats Taro chips 2 1 piece 2 1 2 3 1 1 0.1 10 28 1 oz 24 9 30 36 19 7 0.7 141 Tortilla Chips Tortilla chip, nacho 4 1 piece 12 7 11 16 2 1 0.3 20 F F ruits 28 1 oz 83 46 79 113 18 7 2.3 146 ruits Tortilla chip, plain 4 1 piece 18 7 15 16 3 1 0.3 19 28 1 oz 125 46 104 114 19 6 2 134 Tortilla chip, ranch 4 1 piece 11 6 11 15 3 1 0.3 20 VV 28 1 oz 78 43 80 106 18 7 2 141 V egetablesegetables Potatoes egetables White Potatoes French fries, fast food, 74 Small order 80 44 81 121 29 9 2.4 207 Burger King 117 Medium order 126 70 129 192 45 15 3.8 328 F 160 Large order 173 96 176 262 62 26 5.2 448 F oods A oods AF F r Potato, baked, no skin 8 1 Tbsp 6 2 6 9 2 0 0.2 7 r ee 31 1/4 cup 25 10 22 34 7 0 0.6 29 ee Potato, hashed browns 10 1 Tbsp 11 4 11 16 3 1 0.3 22 39 1/4 cup 44 16 42 62 11 5 1 85 Potato, mashed, with milk 13 1 Tbsp 11 5 10 15 2 1 0.3 15 F F oods B & margarine oods BF F r r ee 53 1/4 cup 46 20 40 61 9 2 1 60 ee Potato, no skin, boiled 10 1 Tbsp 7 3 6 10 2 0 0.2 9 mashed 39 1/4 cup 27 11 24 37 8 0 0.7 34 Potato, with skin, boiled 10 1 Tbsp 8 3 7 11 2 0 0.2 9 F P oods B r F mashed o L r teinow 39 1/4 cup 30 12 27 41 8 0 0.7 34 ee Potato, raw, fl esh & skin 9 1 Tbsp 6 3 6 9 2 0 0.2 7 38 1/4 cup 25 12 25 38 7 0 0.8 30 34 35