9.1.1: Planning Recipes
Lesson
Let's choose some recipes for a restaurant.
Exercise \(\PageIndex{1}\): A Recipe for Your Restaurant
Imagine you could open a restaurant.
- Select a recipe for a main dish you would like to serve at your restaurant.
-
Record the amount of each ingredient from your recipe in the first two columns of the table. You may not need to use every row.
ingredient amount amount per serving calories per serving Table \(\PageIndex{1}\) - How many servings does this recipe make? Determine the amount of each ingredient in one serving, and record it in the third column of the table.
-
Restaurants are asked to label how many calories are in each meal on their menu.
- Use the information to calculate the amount of calories from each ingredient in your meal, and record it in the last column of the table.
- Next, find the total calories in one serving of your meal.
- If a person wants to eat 2,000 calories per day, what percentage of their daily calorie intake would one serving of your meal be?
Grains
| common measure | mass (g) | calories | fat (g) | sodium (mg) | |
|---|---|---|---|---|---|
| bagels | 1 bagel | \(99\) | \(261\) | \(1.31\) | \(418\) |
| biscuit dough, refrigerated | 1 biscuit | \(58\) | \(178\) | \(6.14\) | \(567\) |
| biscuits, dry mix | 1 cup | \(120\) | \(514\) | \(18.48\) | \(1531\) |
| bread crumbs | 1 oz | \(28.35\) | \(112\) | \(1.5\) | \(208\) |
| bread stuffing, dry mix | 1 oz | \(28.35\) | \(109\) | \(0.96\) | \(398\) |
| cornbread, dry mix | 1 oz | \(28.35\) | \(119\) | \(3.46\) | \(232\) |
| cornmeal | 1 cup | \(157\) | \(581\) | \(2.75\) | \(11\) |
| couscous | 1 cup | \(173\) | \(650\) | \(1.11\) | \(17\) |
| croissants | 1 oz | \(28.35\) | \(115\) | \(5.95\) | \(132\) |
| croutons | \(\frac{1}{2}\) oz | \(14.2\) | \(66\) | \(2.6\) | \(155\) |
| egg noodles | 1 cup | \(38\) | \(146\) | \(1.69\) | \(8\) |
| English muffins | 1 oz | \(28.35\) | \(67\) | \(0.51\) | \(132\) |
| focaccia bread | 1 piece | \(57\) | \(142\) | \(4.5\) | \(320\) |
| French bread | 1 oz | \(28.35\) | \(77\) | \(0.69\) | \(171\) |
| frybread | 1 piece | \(152\) | \(502\) | \(18.57\) | \(500\) |
| grits | 1 tbsp | \(9.7\) | \(36\) | \(0.12\) | \(0\) |
| hamburger or hotdog buns | 1 roll | \(44\) | \(123\) | \(1.72\) | \(217\) |
| millet | 1 cup | \(200\) | \(756\) | \(8.44\) | \(10\) |
| multigrain bread | 1 oz | \(28.35\) | \(75\) | \(1.2\) | \(108\) |
| naan bread | 1 piece | \(90\) | \(262\) | \(5.09\) | \(418\) |
| oats | 1 cup | \(81\) | \(307\) | \(5.28\) | \(5\) |
| pasta | 1 cup | \(91\) | \(338\) | \(1.37\) | \(5\) |
| phyllo dough | 1 oz | \(28.35\) | \(85\) | \(1.7\) | \(137\) |
| pie crust, refrigerated | 1 crust | \(229\) | \(1019\) | \(58.3\) | \(937\) |
| pita bread | 1 oz | \(28.35\) | \(8\) | \(0.34\) | \(152\) |
| potato chips | 1 oz | \(28\) | \(149\) | \(9.51\) | \(148\) |
| potato flour | 1 cup | \(160\) | \(571\) | \(0.54\) | \(88\) |
| pretzels | 1 oz | \(28.35\) | \(109\) | \(0.83\) | \(352\) |
| puff pastry, frozen | 1 oz | \(28.35\) | \(156\) | \(10.8\) | \(71\) |
| puffed rice cereal | 1 cup | \(14\) | \(56\) | \(0.07\) | \(0\) |
| quinoa | 1 cup | \(170\) | \(626\) | \(10.32\) | \(8\) |
| ramen noodles | 1 package | \(81\) | \(356\) | \(14.25\) | \(1503\) |
| rice flour | 1 cup | \(158\) | \(578\) | \(2.24\) | \(0\) |
| rice noodles | 2 oz | \(57\) | \(207\) | \(0.32\) | \(104\) |
| rice, brown | 1 cup | \(185\) | \(679\) | \(5.92\) | \(9\) |
| rice, white | 1 cup | \(185\) | \(675\) | \(1.22\) | \(9\) |
| rice, wild | 1 cup | \(160\) | \(571\) | \(1.73\) | \(11\) |
| rye flour | 1 cup | \(128\) | \(416\) | \(2.84\) | \(3\) |
| saltine crackers | 5 crackers | \(14.9\) | \(62\) | \(1.29\) | \(140\) |
| taco shells | 1 shell | \(12.9\) | \(61\) | \(2.81\) | \(42\) |
| tortilla chips | 1 oz | \(28.35\) | \(134\) | \(5.86\) | \(93\) |
| tortillas | 1 tortilla | \(49\) | \(146\) | \(3.71\) | \(364\) |
| tostada shells | 1 piece | \(12.3\) | \(58\) | \(2.88\) | \(81\) |
| wheat bread | 1 slice | \(29\) | \(79\) | \(1.31\) | \(137\) |
| wheat flour | 1 cup | \(125\) | \(455\) | \(1.22\) | \(2\) |
| wheat rolls | 1 roll | \(28\) | \(76\) | \(1.76\) | \(147\) |
| white bread | 1 slice | \(29\) | \(77\) | \(0.97\) | \(142\) |
| wonton wrappers | 1 oz | \(28.35\) | \(82\) | \(0.43\) | \(162\) |
Fruits and Vegetables
| common measure | mass (g) | calories | fat (g) | sodium (mg) | |
|---|---|---|---|---|---|
| acorn squash | 1 cup | \(140\) | \(56\) | \(0.14\) | \(4\) |
| ancho peppers, dried | 1 pepper | \(17\) | \(48\) | \(1.39\) | \(7\) |
| apple juice | 1 cup | \(248\) | \(114\) | \(0.32\) | \(10\) |
| apple juice, frozen concentrate | 6 fl oz | \(211\) | \(350\) | \(0.78\) | \(53\) |
| apples | 1 cup | \(110\) | \(53\) | \(0.14\) | \(0\) |
| applesauce | 1 cup | \(246\) | \(167\) | \(0.42\) | \(5\) |
| apricots | 1 cup | \(155\) | \(74\) | \(0.6\) | \(2\) |
| apricots, canned | 1 cup | \(219\) | \(182\) | \(0.24\) | \(9\) |
| artichokes | 1 artichoke | \(128\) | \(60\) | \(0.19\) | \(120\) |
| asparagus | 1 cup | \(134\) | \(27\) | \(0.16\) | \(3\) |
| avocados | 1 cup | \(150\) | \(240\) | \(22\) | \(10\) |
| bamboo shoots, canned | 1 cup | \(131\) | \(25\) | \(0.52\) | \(9\) |
| bananas | 1 cup | \(225\) | \(200\) | \(0.74\) | \(2\) |
| beets | 1 cup | \(136\) | \(58\) | \(0.23\) | \(106\) |
| beets, canned | 1 cup | \(246\) | \(74\) | \(0.22\) | \(352\) |
| bell peppers, green | 1 cup | \(149\) | \(30\) | \(0.25\) | \(4\) |
| bell peppers, red | 1 cup | \(149\) | \(46\) | \(0.45\) | \(6\) |
| blackberries | 1 cup | \(144\) | \(62\) | \(0.71\) | \(1\) |
| blueberries | 1 cup | \(148\) | \(84\) | \(0.49\) | \(1\) |
| blueberries, frozen | 1 cup | \(155\) | \(79\) | \(0.99\) | \(2\) |
| brocolli | 1 cup | \(91\) | \(31\) | \(0.34\) | \(30\) |
| broccoli, frozen | 10 oz | \(95\) | \(28\) | \(0.32\) | \(16\) |
| brussels sprouts | 1 cup | \(88\) | \(38\) | \(0.26\) | \(22\) |
| brussels sprouts, frozen | \(\frac{1}{2}\) cup | \(95\) | \(39\) | \(0.39\) | \(10\) |
| butternut squash | 1 cup | \(140\) | \(63\) | \(0.14\) | \(6\) |
| cabbage | \(\frac{1}{2}\) cup | \(35\) | \(8\) | \(0.06\) | \(6\) |
| cantaloupe | 1 cup | \(177\) | \(60\) | \(0.34\) | \(28\) |
| carrots | 1 cup | \(128\) | \(52\) | \(0.31\) | \(88\) |
| cauliflower | 1 cup | \(107\) | \(27\) | \(0.3\) | \(32\) |
| celery | 1 cup | \(101\) | \(16\) | \(0.17\) | \(81\) |
| chayote | 1 cup | \(132\) | \(25\) | \(0.17\) | \(3\) |
| cherries | 1 cup | \(138\) | \(87\) | \(0.28\) | \(0\) |
| chives | 1 tbsp | \(3\) | \(1\) | \(0.02\) | \(0\) |
| clementines | 1 fruit | \(74\) | \(35\) | \(0.11\) | \(1\) |
| coconut | 1 cup | \(80\) | \(283\) | \(26.79\) | \(16\) |
| collards | 1 cup | \(36\) | \(12\) | \(0.22\) | \(6\) |
| corn | 1 cup | \(145\) | \(125\) | \(1.96\) | \(22\) |
| corn, frozen | 1 cup | \(136\) | \(120\) | \(1.06\) | \(4\) |
| cranberries | 1 cup | \(110\) | \(51\) | \(0.14\) | \(2\) |
| cranberries, dried | \(\frac{1}{4}\) cup | \(40\) | \(123\) | \(0.44\) | \(2\) |
| cranberry sauce, canned | 1 cup | \(277\) | \(440\) | \(0.42\) | \(14\) |
| cucumber | 1 cup | \(133\) | \(16\) | \(0.21\) | \(3\) |
| currants | 1 cup | \(112\) | \(63\) | \(0.22\) | \(1\) |
| dates | 1 date | \(24\) | \(66\) | \(0.04\) | \(0\) |
| edamame, frozen | 1 cup | \(118\) | \(129\) | \(5.58\) | \(7\) |
| eggplant | 1 cup | \(82\) | \(20\) | \(0.15\) | \(2\) |
| feijoa | 1 cup | \(243\) | \(148\) | \(1.02\) | \(7\) |
| figs | 1 large | \(64\) | \(47\) | \(0.19\) | \(1\) |
| fruit cocktail, canned | 1 cup | \(242\) | \(138\) | \(0.17\) | \(15\) |
| grape juice | 1 cup | \(253\) | \(152\) | \(0.33\) | \(13\) |
| grapefruit | 1 cup | \(230\) | \(74\) | \(0.23\) | \(0\) |
| grapes | 1 cup | \(151\) | \(104\) | \(0.24\) | \(3\) |
| green beans | 1 cup | \(100\) | \(31\) | \(0.22\) | \(6\) |
| green beans, canned | 1 cup | \(135\) | \(28\) | \(0.55\) | \(362\) |
| green beans, frozen | 1 cup | \(121\) | \(47\) | \(0.25\) | \(4\) |
| guavas | 1 cup | \(165\) | \(112\) | \(1.57\) | \(3\) |
| hearts of palms, canned | 1 cup | \(146\) | \(41\) | \(0.91\) | \(622\) |
| hominy, canned | 1 cup | \(165\) | \(119\) | \(1.45\) | \(569\) |
| honeydew | 1 cup | \(170\) | \(61\) | \(0.24\) | \(31\) |
| jalapenos | 1 cup | \(90\) | \(26\) | \(0.33\) | \(3\) |
| jicama | 1 cup | \(120\) | \(46\) | \(0.11\) | \(5\) |
| kale | 1 cup | \(16\) | \(8\) | \(0.15\) | \(6\) |
| leeks | 1 cup | \(89\) | \(54\) | \(0.27\) | \(18\) |
| lemon juice | 1 cup | \(244\) | \(54\) | \(0.59\) | \(2\) |
| lemon peel | 1 tbsp | \(6\) | \(3\) | \(0.02\) | \(0\) |
| lemonade, frozen concentrate | 1 fl oz | \(36.5\) | \(72\) | \(0.26\) | \(3\) |
| lemons | 1 cup | \(212\) | \(61\) | \(0.64\) | \(4\) |
| lettuce, butterhead | 1 cup | \(55\) | \(7\) | \(0.12\) | \(3\) |
| lettuce, green leaf | 1 cup | \(36\) | \(5\) | \(0.05\) | \(10\) |
| lettuce, iceberg | 1 cup | \(72\) | \(10\) | \(0.1\) | \(7\) |
| lettuce, red leaf | 1 cup | \(28\) | \(4\) | \(0.06\) | \(7\) |
| lettuce, romaine | 1 cup | \(47\) | \(8\) | \(0.14\) | \(4\) |
| limes | 1 lime | \(67\) | \(20\) | \(0.13\) | \(1\) |
| Mandarin oranges, canned | 1 cup | \(252\) | \(154\) | \(0.25\) | \(15\) |
| mangoes | 1 cup | \(165\) | \(99\) | \(0.63\) | \(2\) |
| maraschino cherries | 1 cherry | \(5\) | \(8\) | \(0.01\) | \(0\) |
| mashed potatoes, dehydrated flakes | 1 cup | \(60\) | \(212\) | \(0.25\) | \(46\) |
| mushrooms | 1 cup | \(70\) | \(15\) | \(0.24\) | \(4\) |
| nopales | 1 cup | \(86\) | \(14\) | \(0.08\) | \(18\) |
| okra | 1 cup | \(100\) | \(33\) | \(0.19\) | \(7\) |
| olives, canned | 1 tbsp | \(8.4\) | \(10\) | \(0.9\) | \(62\) |
| onions | 1 cup | \(160\) | \(64\) | \(0.16\) | \(6\) |
| onions, frozen, chopped | 10 oz | \(95\) | \(28\) | \(0.1\) | \(11\) |
| orange juice | 1 cup | \(249\) | \(122\) | \(0.3\) | \(5\) |
| orange juice, frozen concentrate | 1 cup | \(262\) | \(388\) | \(0.66\) | \(18\) |
| orange peel | 1 tbsp | \(6\) | \(6\) | \(0.01\) | \(0\) |
| oranges | 1 cup | \(180\) | \(85\) | \(0.22\) | \(0\) |
| papayas | 1 cup | \(145\) | \(62\) | \(0.38\) | \(12\) |
| parsnips | 1 cup | \(133\) | \(100\) | \(0.4\) | \(13\) |
| peaches | 1 cup | \(154\) | \(60\) | \(0.38\) | \(0\) |
| peaches, canned | 1 cup | \(251\) | \(136\) | \(0.08\) | \(13\) |
| pears | 1 cup | \(140\) | \(80\) | \(0.2\) | \(1\) |
| pears, canned | 1 cup | \(251\) | \(143\) | \(0.08\) | \(13\) |
| peas | 1 cup | \(145\) | \(117\) | \(0.58\) | \(7\) |
| peas, frozen | 1 cup | \(134\) | \(103\) | \(0.54\) | \(145\) |
| pickles, dill | 1 spear | \(35\) | \(4\) | \(0.1\) | \(283\) |
| pickles, sweet | 1 cup | \(160\) | \(146\) | \(0.66\) | \(731\) |
| pineapple | 1 cup | \(165\) | \(82\) | \(0.2\) | \(2\) |
| pineapple, canned | 1 cup | \(181\) | \(109\) | \(0.2\) | \(2\) |
| plantains | 1 cup | \(148\) | \(181\) | \(0.55\) | \(6\) |
| plums | 1 cup | \(165\) | \(76\) | \(0.46\) | \(0\) |
| pomegranate juice | 1 cup | \(1249\) | \(134\) | \(0.72\) | \(22\) |
| pomegranates | \(\frac{1}{2}\) cup | \(87\) | \(72\) | \(1.02\) | \(3\) |
| portabella mushrooms | 1 cup | \(86\) | \(19\) | \(0.3\) | \(8\) |
| potatoes, frozen hash browns | \(\frac{1}{2}\) cup | \(105\) | \(86\) | \(0.65\) | \(23\) |
| potatoes, red | \(\frac{1}{2}\) cup | \(75\) | \(52\) | \(0.11\) | \(14\) |
| potatoes, russet | \(\frac{1}{2}\) cup | \(75\) | \(59\) | \(0.06\) | \(4\) |
| prickly pears | 1 unit | \(149\) | \(61\) | \(0.76\) | \(7\) |
| pumpkin | 1 cup | \(116\) | \(30\) | \(0.12\) | \(1\) |
| pumpkin, canned | 1 cup | \(245\) | \(83\) | \(0.69\) | \(12\) |
| radishes | 1 cup | \(116\) | \(19\) | \(0.12\) | \(45\) |
| raisins | 1 cup | \(165\) | \(493\) | \(0.76\) | \(18\) |
| raspberries | 1 cup | \(123\) | \(64\) | \(0.8\) | \(1\) |
| rhubarb | 1 cup | \(122\) | \(26\) | \(0.24\) | \(5\) |
| sauerkraut | 1 cup | \(142\) | \(27\) | \(0.2\) | \(939\) |
| serrano peppers | 1 cup | \(105\) | \(34\) | \(0.46\) | \(10\) |
| shallots | 1 tbsp | \(10\) | \(7\) | \(0.01\) | \(1\) |
| shiitake mushrooms | 1 piece | \(19\) | \(6\) | \(0.09\) | \(2\) |
| soybeans | 1 cup | \(256\) | \(376\) | \(17.41\) | \(38\) |
| spinach | 1 cup | \(30\) | \(7\) | \(0.12\) | \(24\) |
| spinach, frozen | 1 cup | \(156\) | \(45\) | \(0.89\) | \(115\) |
| strawberries | 1 cup | \(152\) | \(49\) | \(0.46\) | \(2\) |
| strawberries, frozen | 1 cup | \(221\) | \(77\) | \(0.24\) | \(4\) |
| summer squash | 1 cup | \(113\) | \(18\) | \(0.2\) | \(2\) |
| sweet onions | 1 serving | \(148\) | \(47\) | \(0.12\) | \(12\) |
| sweet potato | 1 cup | \(133\) | \(114\) | \(0.07\) | \(73\) |
| sweet potato, canned | 1 cup | \(196\) | \(212\) | \(0.63\) | \(76\) |
| Swiss chard | 1 cup | \(36\) | \(7\) | \(0.07\) | \(77\) |
| tangerines | 1 cup | \(195\) | \(103\) | \(0.6\) | \(4\) |
| taro | 1 cup | \(104\) | \(116\) | \(0.21\) | \(11\) |
| tomatillos | 1 tomatillo | \(34\) | \(11\) | \(0.35\) | \(0\) |
| tomato juice, canned | 1 cup | \(243\) | \(41\) | \(0.7\) | \(615\) |
| tomato sauce, canned | 1 cup | \(245\) | \(59\) | \(0.74\) | \(1161\) |
| tomato soup, canned, condensed | 1 cup | \(148\) | \(98\) | \(0.65\) | \(558\) |
| tomatoes | 1 cup | \(149\) | \(27\) | \(0.3\) | \(7\) |
| tomatoes, sun-dried | 1 cup | \(54\) | \(139\) | \(1.6\) | \(58\) |
| turnip greens | 1 cup | \(55\) | \(18\) | \(0.16\) | \(22\) |
| turnips | 1 cup | \(130\) | \(36\) | \(0.13\) | \(87\) |
| water chestnuts, canned | \(\frac{1}{2}\) cup | \(70\) | \(35\) | \(0.04\) | \(6\) |
| watermelon | 1 cup | \(154\) | \(46\) | \(0.23\) | \(2\) |
| winter squash | 1 cup | \(116\) | \(39\) | \(0.15\) | \(5\) |
| yams | 1 cup | \(150\) | \(177\) | \(0.26\) | \(14\) |
| zucchini | 1 cup | \(124\) | \(21\) | \(0.4\) | \(10\) |
Meat
| common measure | mass (g) | calories | fat (g) | sodium (mg) | |
|---|---|---|---|---|---|
| bacon | 1 slice | \(26\) | \(106\) | \(10.21\) | \(122\) |
| bratwurst | 2.33 oz | \(66\) | \(196\) | \(17.38\) | \(560\) |
| chicken leg | 3 oz | \(85\) | \(182\) | \(13.56\) | \(71\) |
| chicken thigh | 1 piece | \(193\) | \(427\) | \(32.06\) | \(156\) |
| chicken wing | 1 piece | \(107\) | \(204\) | \(13.75\) | \(90\) |
| chicken, light meat | 1 lb | \(88\) | \(100\) | \(1.45\) | \(60\) |
| chorizo | 1 oz | \(28.35\) | \(129\) | \(10.85\) | \(350\) |
| cod | 3 oz | \(85\) | \(61\) | \(0.17\) | \(93\) |
| crab | 3 oz | \(85\) | \(73\) | \(0.82\) | \(251\) |
| crayfish | 3 oz | \(85\) | \(61\) | \(0.82\) | \(53\) |
| elk | 1 oz | \(28.35\) | \(31\) | \(0.41\) | \(16\) |
| ground beef, 70% lean | 4 oz | \(113\) | \(375\) | \(33.9\) | \(75\) |
| ground beef, 90% lean | 4 oz | \(113\) | \(199\) | \(11.3\) | \(75\) |
| ground pork, 84% lean | 4 oz | \(113\) | \(246\) | \(18.08\) | \(77\) |
| ground pork, 96% lean | 4 oz | \(113\) | \(137\) | \(4.52\) | \(76\) |
| ground turkey, 85% lean | 4 oz | \(85\) | \(153\) | \(10.66\) | \(46\) |
| ground turkey, 93% lean | 1 oz | \(28.35\) | \(43\) | \(2.36\) | \(20\) |
| halibut | 3 oz | \(85\) | \(77\) | \(1.13\) | \(58\) |
| ham | 1 oz | \(28.35\) | \(38\) | \(1.53\) | \(319\) |
| hot dogs | 1 piece | \(51\) | \(141\) | \(12.33\) | \(498\) |
| kielbasa | 3 oz | \(85\) | \(276\) | \(25.19\) | \(789\) |
| lamb | 1 oz | \(28.35\) | \(38\) | \(1.5\) | \(18\) |
| lobster | 1 lobster | \(150\) | \(116\) | \(1.12\) | \(634\) |
| mahimahi | 3 oz | \(85\) | \(72\) | \(0.6\) | \(75\) |
| pepperoni | 3 oz | \(85\) | \(428\) | \(39.34\) | \(1345\) |
| pork ribs | 1 rib | \(128\) | \(242\) | \(15.13\) | \(81\) |
| pork sausage | 1 piece | \(25\) | \(72\) | \(6.2\) | \(185\) |
| pork tenderloin | 3 oz | \(85\) | \(102\) | \(3\) | \(44\) |
| salmon | 1 fillet | \(108\) | \(373\) | \(12.34\) | \(55\) |
| shrimp | 3 oz | \(85\) | \(72\) | \(0.43\) | \(101\) |
| tofu | \(\frac{1}{2}\) cup | \(126\) | \(98\) | \(5.25\) | \(15\) |
| trout | 1 fillet | \(79\) | \(111\) | \(4.88\) | \(40\) |
| tuna, canned | 1 oz | \(28.35\) | \(24\) | \(0.27\) | \(70\) |
| turkey | 1 serving | \(85\) | \(92\) | \(2.12\) | \(105\) |
Nuts, Beans, and Seeds
| common measure | mass (g) | calories | fat (g) | sodium (mg) | |
|---|---|---|---|---|---|
| almonds | 1 cup | \(143\) | \(828\) | \(71.4\) | \(1\) |
| baked beans, canned | 1 cup | \(254\) | \(239\) | \(0.94\) | \(871\) |
| black beans, canned | 1 cup | \(240\) | \(218\) | \(0.7\) | \(331\) |
| black beans, dry | 1 cup | \(194\) | \(662\) | \(2.75\) | \(10\) |
| balck-eyed peas, canned | 1 cup | \(240\) | \(185\) | \(1.32\) | \(703\) |
| black-eyed peas, dry | 1 cup | \(167\) | \(561\) | \(2.1\) | \(27\) |
| broadbeans (fava beans), canned | 1 cup | \(256\) | \(182\) | \(0.56\) | \(1160\) |
| broadbeans (fava beans), dry | 1 cup | \(150\) | \(512\) | \(2.3\) | \(20\) |
| cashews | 1 oz | \(28.35\) | \(157\) | \(12.43\) | \(3\) |
| chia seeds | 1 oz | \(28.35\) | \(138\) | \(8.71\) | \(5\) |
| chickpeas (garbanzo beans), canned | 1 cup | \(240\) | \(211\) | \(4.68\) | \(667\) |
| chickpeas (garbanzo beans), dry | 1 cup | \(200\) | \(756\) | \(12.08\) | \(48\) |
| flaxseed | 1 tbsp | \(10.3\) | \(55\) | \(4.34\) | \(3\) |
| great northern beans, canned | 1 cup | \(262\) | \(299\) | \(1.02\) | \(969\) |
| great northern beans, dry | 1 cup | \(183\) | \(620\) | \(2.09\) | \(26\) |
| kidney beans, canned | 1 cup | \(256\) | \(215\) | \(1.54\) | \(758\) |
| kidney beans, dry | 1 cup | \(184\) | \(613\) | \(1.53\) | \(44\) |
| lentils, dry | 1 cup | \(192\) | \(676\) | \(2.04\) | \(12\) |
| lima beans, canned | 1 cup | \(241\) | \(190\) | \(0.41\) | \(810\) |
| lima beans, frozen | 1 cup | \(164\) | \(216\) | \(0.72\) | \(85\) |
| macadamia nuts | 1 cup | \(134\) | \(962\) | \(101.53\) | \(7\) |
| navy beans, canned | 1 cup | \(262\) | \(296\) | \(1.13\) | \(880\) |
| navy beans, dry | 1 cup | \(208\) | \(701\) | \(3.12\) | \(10\) |
| peanut butter | 2 tbsp | \(32\) | \(191\) | \(16.22\) | \(136\) |
| peanuts | 1 oz | \(28.35\) | \(166\) | \(14.08\) | \(116\) |
| pecans | 1 cup | \(109\) | \(753\) | \(78.45\) | \(0\) |
| pine nuts | 1 cup | \(135\) | \(909\) | \(92.3\) | \(3\) |
| pinto beans, canned | 1 cup | \(240\) | \(197\) | \(1.34\) | \(643\) |
| pinto beans, dry | 1 cup | \(193\) | \(670\) | \(2.37\) | \(23\) |
| pistachios | 1 cup | \(123\) | \(689\) | \(55.74\) | \(1\) |
| pumpkin seeds | 1 cup | \(129\) | \(721\) | \(63.27\) | \(9\) |
| sesame seeds | 1 cup | \(144\) | \(825\) | \(71.52\) | \(16\) |
| sunflower seeds | 1 cup | \(46\) | \(269\) | \(23.67\) | \(4\) |
Dairy
| common measure | mass (g) | calories | fat (g) | sodium (mg) | |
|---|---|---|---|---|---|
| almond milk | 1 cup | \(262\) | \(39\) | \(2.88\) | \(186\) |
| blue cheese | 1 oz | \(28.35\) | \(100\) | \(8.15\) | \(325\) |
| butter | 1 pat | \(5\) | \(36\) | \(4.06\) | \(1\) |
| cheddar cheese | 1 cup | \(132\) | \(533\) | \(43.97\) | \(862\) |
| coconut milk | 1 cup | \(226\) | \(445\) | \(48.21\) | \(29\) |
| cottage cheese | 4 oz | \(113\) | \(111\) | \(4.86\) | \(411\) |
| cream cheese | 1 tbsp | \(14.5\) | \(51\) | \(4.99\) | \(46\) |
| egg white | 1 large | \(33\) | \(17\) | \(0.06\) | \(55\) |
| egg yolk | 1 large | \(17\) | \(55\) | \(4.51\) | \(8\) |
| eggs | 1 large | \(50\) | \(72\) | \(4.76\) | \(71\) |
| evaporated milk | 1 cup | \(252\) | \(270\) | \(5.04\) | \(252\) |
| feta cheese | 1 cup | \(150\) | \(396\) | \(31.92\) | \(1376\) |
| heavy whipped cream | 1 cup | \(120\) | \(408\) | \(43.3\) | \(32\) |
| margarine | 1 tbsp | \(14.2\) | \(101\) | \(11.38\) | \(4\) |
| milk, 1% | 1 cup | \(244\) | \(102\) | \(2.37\) | \(107\) |
| milk, 2% | 1 cup | \(244\) | \(122\) | \(4.83\) | \(115\) |
| milk, skim | 1 cup | \(245\) | \(83\) | \(0.2\) | \(103\) |
| milk, whole | 1 cup | \(244\) | \(149\) | \(7.93\) | \(105\) |
| mozzarella cheese | 1 cup | \(132\) | \(389\) | \(26.11\) | \(879\) |
| Parmesan cheese | 1 cup | \(100\) | \(420\) | \(27.84\) | \(1804\) |
| powdered milk | 1 cup | \(68\) | \(243\) | \(0.49\) | \(373\) |
| queso fresco cheese | 1 cup | \(122\) | \(365\) | \(29.06\) | \(916\) |
| rice milk | 1 cup | \(240\) | \(113\) | \(2.33\) | \(94\) |
| sour cream, light | 1 tbsp | \(12\) | \(16\) | \(1.27\) | \(10\) |
| soymilk | 1 cup | \(243\) | \(80\) | \(3.91\) | \(90\) |
| Swiss cheese | 1 cup | \(132\) | \(519\) | \(40.91\) | \(247\) |
| yogurt | 6 oz | \(170\) | \(107\) | \(2.64\) | \(119\) |
Other
| common measure | mass (g) | calories | fat (g) | sodium (mg) | |
|---|---|---|---|---|---|
| agave syrup | 1 tsp | \(6.9\) | \(21\) | \(0.03\) | \(0\) |
| allspice | 1 tsp | \(1.9\) | \(5\) | \(0.17\) | \(1\) |
| baking powder | 1 tsp | \(4.6\) | \(2\) | \(0\) | \(488\) |
| baking soda | 1 tsp | \(4.6\) | \(0\) | \(0\) | \(1259\) |
| balsamic vinegar | 1 tbsp | \(16\) | \(14\) | \(0\) | \(4\) |
| barbecue sauce | 1 tbsp | \(17\) | \(29\) | \(0.11\) | \(175\) |
| basil | 1 tsp | \(0.7\) | \(2\) | \(0.03\) | \(1\) |
| bay leaf | 1 tsp | \(0.6\) | \(2\) | \(0.05\) | \(0\) |
| black pepper | 1 tsp | \(2.3\) | \(6\) | \(0.07\) | \(0\) |
| brown sugar | 1 tsp | \(3\) | \(11\) | \(0\) | \(1\) |
| canola oil | 1 tbsp | \(14\) | \(124\) | \(14\) | \(0\) |
| chicken bouillon | 1 cube | \(4.8\) | \(10\) | \(0.23\) | \(1152\) |
| chicken broth | 1 cup | \(249\) | \(15\) | \(0.52\) | \(924\) |
| chili powder | 1 tsp | \(2.7\) | \(8\) | \(0.39\) | \(77\) |
| chocolate syrup | 1 cup | \(304\) | \(1064\) | \(27.06\) | \(1052\) |
| cilantro | \(\frac{1}{4}\) cup | \(4\) | \(1\) | \(0.02\) | \(2\) |
| cinnamon | 1 tsp | \(2.6\) | \(6\) | \(0.03\) | \(0\) |
| cloves | 1 tsp | \(2.1\) | \(6\) | \(0.27\) | \(6\) |
| cocoa powder | 1 cup | \(86\) | \(196\) | \(11.78\) | \(18\) |
| coconut oil | 1 tbsp | \(13.6\) | \(121\) | \(13.47\) | \(0\) |
| coffee | 1 fl oz | \(29.6\) | \(0\) | \(0.01\) | \(1\) |
| corn syrup | 1 cup | \(341\) | \(965\) | \(0.68\) | \(211\) |
| cornstarch | 1 cup | \(138\) | \(488\) | \(0.06\) | \(12\) |
| cream of chicken soup | \(\frac{1}{2}\) cup | \(126\) | \(113\) | \(7.27\) | \(885\) |
| cream of mushroom soup | \(\frac{1}{2}\) cup | \(126\) | \(100\) | \(6.68\) | \(871\) |
| cream of tartar | 1 tsp | \(3\) | \(8\) | \(0\) | \(2\) |
| cumin | 1 tsp | \(2.1\) | \(8\) | \(0.47\) | \(4\) |
| curry powder | 1 tsp | \(2\) | \(6\) | \(0.28\) | \(1\) |
| dill | 1 tsp | \(2.1\) | \(6\) | \(0.31\) | \(0\) |
| dulce de leche | 1 tbsp | \(19\) | \(60\) | \(1.4\) | \(25\) |
| enchilada sauce | \(\frac{1}{4}\) cup | \(56\) | \(17\) | \(0.51\) | \(306\) |
| garlic | 1 clove | \(3\) | \(4\) | \(0.01\) | \(0.5\) |
| garlic powder | 1 tsp | \(3.1\) | \(10\) | \(0.02\) | \(2\) |
| ginger | 1 tsp | \(1.8\) | \(6\) | \(0.08\) | \(0\) |
| gravy, canned | 1 cup | \(233\) | \(1\) | \(5.5\) | \(1305\) |
| honey | 1 cup | \(339\) | \(25\) | \(0\) | \(14\) |
| horseradish | 1 tsp | \(5\) | \(35\) | \(0.03\) | \(21\) |
| hot sauce | 1 tsp | \(4.7\) | \(56\) | \(0.02\) | \(124\) |
| hummus | 1 tbsp | \(15\) | \(17\) | \(1.44\) | \(57\) |
| Italian dressing | 1 tbsp | \(14.7\) | \(35\) | \(3.1\) | \(146\) |
| jams, jellies, and preserves | 1 tbsp | \(20\) | \(56\) | \(0.01\) | \(6\) |
| ketchup | 1 tbsp | \(17\) | \(17\) | \(0.02\) | \(154\) |
| lard | 1 tbsp | \(12.8\) | \(115\) | \(12.8\) | \(0\) |
| maple syrup | 1 tbsp | \(20\) | \(52\) | \(0.01\) | \(2\) |
| marshmallows, mini | 1 cup | \(50\) | \(159\) | \(0.1\) | \(40\) |
| mayonnaise | 1 tbsp | \(15\) | \(103\) | \(11.67\) | \(73\) |
| molasses | 1 cup | \(337\) | \(977\) | \(0.34\) | \(125\) |
| mustard | 1 tsp | \(5\) | \(3\) | \(0.17\) | \(55\) |
| mustard powder | 1 tsp | \(2\) | \(10\) | \(0.72\) | \(0\) |
| olive oil | 1 tbsp | \(13.5\) | \(119\) | \(13.5\) | \(0\) |
| onion powder | 1 tsp | \(2.4\) | \(8\) | \(0.02\) | \(2\) |
| onion soup mix | 1 tbsp | \(7.5\) | \(22\) | \(0.03\) | \(602\) |
| oregano | 1 tsp | \(1\) | \(3\) | \(0.04\) | \(0\) |
| paprika | 1 tsp | \(2.3\) | \(6\) | \(0.3\) | \(2\) |
| parsley | 1 tsp | \(0.5\) | \(1\) | \(0.03\) | \(2\) |
| pasta sauce | \(\frac{1}{2}\) cup | \(132\) | \(66\) | \(2.13\) | \(577\) |
| pesto | \(\frac{1}{4}\) cup | \(63\) | \(263\) | \(23.69\) | \(380\) |
| pizza sauce | \(\frac{1}{4}\) cup | \(63\) | \(34\) | \(0.72\) | \(219\) |
| poultry seasoning | 1 tsp | \(1.5\) | \(5\) | \(0.11\) | \(0\) |
| powdered sugar | 1 cup | \(120\) | \(467\) | \(0\) | \(2\) |
| ranch dressing | 1 tbsp | \(15\) | \(64\) | \(6.68\) | \(135\) |
| rosemary | 1 tsp | \(1.2\) | \(4\) | \(0.18\) | \(1\) |
| sage | 1 tsp | \(0.7\) | \(2\) | \(0.09\) | \(0\) |
| salsa | 2 tbsp | \(36\) | \(10\) | \(0.06\) | \(256\) |
| salt | 1 tsp | \(6\) | \(0\) | \(0\) | \(2325\) |
| shortening | 1 tbsp | \(12.8\) | \(113\) | \(12.8\) | \(0\) |
| soy sauce | 1 tbsp | \(16\) | \(8\) | \(0.09\) | \(879\) |
| sugar | 1 packet | \(2.8\) | \(11\) | \(0\) | \(0\) |
| sweet and sour sauce | 2 tbsp | \(35\) | \(52\) | \(0.01\) | \(130\) |
| taco seasoning | 2 tsp | \(5.7\) | \(18\) | \(0\) | \(411\) |
| tartar sauce | 2 tbsp | \(30\) | \(63\) | \(5.01\) | \(200\) |
| tea, black | 1 fl oz | \(29.6\) | \(0\) | \(0\) | \(1\) |
| tea, green | 1 cup | \(245\) | \(2\) | \(0\) | \(0\) |
| teriyaki sauce | 1 tbsp | \(18\) | \(16\) | \(0\) | \(690\) |
| thyme | 1 tsp | \(1\) | \(3\) | \(0.01\) | \(1\) |
| vanilla extract | 1 tsp | \(4.2\) | \(12\) | \(0\) | \(0\) |
| vegetable broth | 1 cup | \(221\) | \(11\) | \(0.15\) | \(654\) |
| vinegar | 1 tbsp | \(14.9\) | \(3\) | \(0\) | \(0\) |
| wasabi | 1 tbsp | \(20\) | \(58\) | \(2.18\) | \(678\) |
| water | 1 fl oz | \(29.6\) | \(0\) | \(0\) | \(1\) |
| watercress | 1 cup | \(34\) | \(4\) | \(0.03\) | \(14\) |
| Worcestershire sauce | 1 tbsp | \(17\) | \(13\) | \(0\) | \(167\) |
| yeast | 1 tsp | \(4\) | \(13\) | \(0.3\) | \(2\) |
The labels on packaged foods tell how much of different nutrients they contain. Here is what some different food labels say about their sodium content.
- cheese crackers, 351 mg, 14% daily value
- apple chips, 15 mg, <1% daily value
- granola bar, 82 mg, 3% daily value
Estimate the maximum recommended amount of sodium intake per day (100% daily value). Explain your reasoning.
Exercise \(\PageIndex{2}\): Health Claims
For a meal to be considered:
- “low calorie”—it must have 120 calories or less per 100 grams of food.
- “low fat”—it must have 3 grams of fat or less per 100 grams of food.
- “low sodium”—it must have 140 milligrams of sodium or less per 100 grams of food.
g
-
Does the meal you chose in the previous activity meet the requirements to be considered:
- low calorie?
- low fat?
-
low sodium?
Be prepared to explain your reasoning.
- Select or invent another recipe you would like to serve at your restaurant that does meet the requirements to be considered either low calorie, low fat, or low sodium. Show that your recipe meets that requirement. Organize your thinking so it can be followed by others.
| ingredient | amount per serving | calories per serving | fat per serving | sodium per serving |
|---|---|---|---|---|