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. 123 1/2 fruit 10 9 16 18 9 0 0.7 37 & C& C Grapes & CB BB r rr eads erereads eads Grape juice, no sugar 125 4 fl o z 9 1 20 13 19 0 0.7 77 ealser eals Grapes, American, slip skin 46 1/2 cup 2 10 8 8 8 0 0.3 32 eals 12 5 pieces 1 3 2 2 2 0 0.1 8 Grapes, red/green 76 1/2 cup 8 7 17 17 14 0 0.6 52 49 10 pieces 5 4 11 11 9 0.1 0.4 34 F Grapes, Thompson, 128 1/2 cup 5 20 17 17 25 0 0.6 93 F ats heavy syrup ats Honeydew balls, raw 89 1/2 cup 12 4 12 16 8 0 0.5 32 125 1 wedge 16 6 16 23 11 0 0.7 45 Kiwi, raw 69 1 piece 21 14 28 35 10 0 0.7 42 Lemon, no peel, raw 7 1 wedge 2 1 1 4 1 0 0.1 2 FF F F ruitsruits ruits Lemon juice, canned 15 1 Tbsp 1 0 2 2 1 0 0.1 3 ruits 122 4 fl o z 5 2 12 12 8 0 0.5 26 Mango, sliced, raw 85 1/2 cup 15 4 16 22 15 0 0.4 56 Nectarine, raw 72 1/2 cup 6 4 6 9 8 0 0.8 32 VVV 142 1 medium 13 9 13 18 15 1 1.5 62 V egetablesegetablesegetables Nopales egetables Nopales, cooked 29 1 piece 15 5 12 18 1 0 0.4 4 Nopales, sliced, raw 43 1/2 cup 21 6 17 25 1.4 0 0.6 7 Orange grapefruit juice, 124 4 fl o z 12 4 12 12 13 0 0.7 53 canned F Orange juice F oods A oods AF F r Orange juice, canned, 124 4 fl o z 9 4 10 12 14 0 0.8 58 r ee no sugar ee Orange juice, frozen, 124 4 fl o z 9 4 10 14 13 0 0.8 56 diluted Orange raw 90 1/2 cup 23 18 14 36 11 0 0.9 44 F F 131 1 medium 33 26 20 52 15 0 1.2 62 oods B oods BF F r Peaches r ee Peaches, dried, cooked, 65 1/4 cup 21 18 29 41 13 0 0.8 50 ee no sugar Peach half, heavy syrup 56 1/4 cup 6 3 5 7 10 0 0.3 46 Peach half, lite syrup 63 1/4 cup 8 7 11 16 9 0 0.3 34 F P oods B r F Peach, sliced, frozen, 63 1/4 cup 11 9 15 21 15 0 0.4 58 o L r teinow with sugar ee Peach, raw 39 1/2 cup 7 4 6 9 4 0 0.4 15 150 1 medium 26 15 24 33 14 0 1.4 59 42 43