Cheese |
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| Item | Serving Size | Carb Grams | Fat Grams | Calories |
| America, processed | 1 ounce | .5 | 9 | 106 |
| Blue Cheese, Danish | 1 ounce | .7 | 8.1 | 100 |
| Brie | 1 ounce | .1 | 7 | 85 |
| Camembert | 1 ounce | .1 | 11.9 | 122 |
| Cheddar, regular | 1 ounce | .4 | 9.4 | 114 |
| Cheddar, low fat | 1 ounce | 0 | 5 | 80 |
| Chevre | 1 ounce | 7.1 | 88 | |
| Cottage Cheese, regular | 1/2 cup | 4 | 5 | 117 |
| Cottage Cheese, 2% low-fat | 1/2 cup | 4 | 2 | 100 |
| Cottage Cheese, fat-free | 1/2 cup | 3 | 0 | 70 |
| Cream Cheese, regular | 1 ounce 3-ounce package |
.8 2.3 |
10 29.6 |
99 297 |
| Cream Cheese, light or low fat | 1 ounce | 2 | 5 | 65 |
| Cream Cheese, fat-free | 1 ounce | 2 | 0 | 27 |
| Edam Cheese | 1 ounce | .4 | 7.9 | 101 |
| Feta Cheese, cow or sheep | 1 ounce | 1.2 | 6 | 75 |
| Fontina Cheese | 1 ounce | .4 | 8.8 | 110 |
| Goat Cheese | 1 ounce | 9 | 103 | |
| Gorgonzota | 1 ounce | 9.6 | 109 | |
| Gouda | 1 ounce | .6 | 8 | 101 |
| Gruyere | 1 ounce | 9.2 | 117.1 | |
| Havarti | 1 ounce | .3 | 10.4 | 117 |
| Laughing Cow, Creamy Swiss, Light | 1 wedge | 2 | 35 | |
| Monterey Jack | 1 ounce | .2 | 9 | 106 |
| Mozzarella, whole milk | 1 ounce | .6 | 6.1 | 80 |
| Mozzarella, part skim, low moisture | 1 ounce | .8 | 4.9 | 79.4 |
| Parmesan Cheese | 1 ounce | .9 | 7.3 | 111 |
| Parmesan Cheese, grated | 1 tablespoon 1/ounce |
.2 1.1 |
2 8.5 |
23 129 |
| Provolone | 1 ounce | .6 | 7.7 | 100 |
| Ricotta, whole milk | 1 ounce | .9 | 3.7 | 49 |
| Roquefort | 1 ounce | .6 | 8.9 | 102 |
| Swiss | 1 ounce | 1 | 7 | 100 |
Dairy |
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| Item | Serving Size | Carb Grams | Fat Grams | Calories |
| Buttermilk, dry | 1 tablespoon | 3.2 | .4 | 25 |
| Buttermilk, 1% fat | 1 cup | 11.7 | 2 | 99 |
| Chocolate Milk, regular | 1 cup | 26 | 8 | 210 |
| Chocolate Milk, low fat 2% | 1 cup | 26 | 5 | 180 |
| Chocolate Milk, low fat 1% | 1 cup | 26 | 3 | 160 |
| Chocolate Milk, fat free | 1 cup | 26 | 2 | 150 |
| Coconut Milk, canned | 1 tablespoon | .4 | 3.2 | 30 |
| Coconut Milk, light | 1 tablespoon | .1 | 1 | 10 |
| Condensed Milk | 1/3 cup | 56 | 8 | 320 |
|
Cream, half & half Cream, 25% fat Cream, whipping, heavy |
1 cup 1 cup 1 cup |
10.4 8.3 6.6 |
27.8 59.8 88 |
315 583 821 |
| Evaporated Milk, whole | 1/2 cup | 12 | 10 | 170 |
| Evaporated Milk, skim | 1/2 cup | 14 | .3 | 100 |
| Milk, whole | 1 cup | 11.4 | 9 | 157 |
| Milk, 2% fat | 1 cup | 11.7 | 5 | 121 |
| Milk, 1% fat | 1 cup | 11.7 | 2.6 | 102 |
| Milk, fat-free or skim | 1 cup | 11.9 | .4 | 86 |
| Sour
Cream, regular Sour Cream, light |
2
tablespoons (1 ounce) 2 tablespoons (1 ounce) |
2 2 |
6 3 |
61 40 |
| Sour Cream, fat-free | 2 tablespoons (1 ounce) | 2 | 0 | 20 |
| Soy Milk | 1 cup | 4.3 | 4.6 | 79 |
| Yogurt, Plain (regular) | 1 cup | 10.6 | 7 | 139 |
| Yogurt, Plain (low fat) | 1 cup | 16 | 4 | 144 |
| Yogurt, Plain (non fat) | 1 cup | 16 | 0 | 127 |
Eggs |
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| Item | Serving Size | Carb Grams | Fat Grams | Calories |
| Egg, large | 1 | .6 | 5 | 75 |
| Egg White, large Egg Whites |
1 egg
white 1 cup egg whites |
.3 2.5 |
0 0 |
17 121 |
| Egg Yolk, large | 1 | .3 | 5 | 59 |
| Egg Substitute, liquid | 1/4 cup (equals 1 egg) | 1 | 0 | 25 |