Food Serving and Calorie Table

| Foods A-B | | Foods C-D | | Foods E-G |
| Foods H-M | | Foods N-P | | Foods P-P |
| Foods R-S | | Foods S-T | | Foods T-Z |

The table below is a very convenient guide to get an idea of how much of the commonly used foods constitute a serve. In addition, we have given the calories information for each serve. This table can be wisely used to plan meals and snacks.

Food Name	How much is a Serving?	Calories in a Serving
Ham, cured 5% fat or extra lean	3 oz (3 slices)	123
Horseradish leaves, chopped	½ cup	13
Hubbard	½ cup	59
Jellies, jams, preserves	1 Tbsp	48
Jicama, raw	½ cup	25
Kiwi	1 med	46
Lamb/mutton, chops, or roast: leg, sirloin, shoulder, trimmed leg, untrimmed sirloin, shoulder, untrimmed Lamb/mutton, rib trimmed Lamb/mutton, rib untrimmed	3 oz	173 197 235 197 305
Lettuce, iceberg, romaine, red leaf, etc, fresh	½ cup	4
Lime, medium	1	19
Lychees	10 pcs	60
Macaroni, spaghetti, linguine	½ cup	99
Mango, diced	½ cup	54
Margarine fat-free	1 tsp	2
Margarine diet	1 tsp	17
Margarine whipped	1 tsp	23
Margarine spread	1tsp	31
Margarine regular	1 tsp	34
mayonnaise, real fat-free	1 tbsp	12
mayonnaise, real low calorie	1 tbsp	49
mayonnaise, real regular	1 tbsp	99
Melon, cantaloupe, honeydew	1 cup (medium sized cut pieces)	60
Milk skim, nonfat Milk skim ½% Milk skim 1% Milk skim 2% Milk whole	1 cup	86 92 102 121 150
Millet	½ cup	145
Mixed vegetables (broccoli, cauliflower, carrots)	½ cup	19
Muffin English plain	1 medium size	134
Mushrooms, raw	½ cup	9

Table Continued