Ice cream, cookies, doughnuts, snacks, & coffee – That’s what firefighters live on. Or at least that’s what the stereotypes say, and in many cases it’s true. Of course, let’s not forget the fast food that so many firefighters and EMT’s rely on during the course of a busy day. It is true that firefighters frequently don’t have the time to cook a wholesome meal, or that by the time they do have a chance to, they’re simply too tired to do so.
It’s a shame because firefighting and EMS are taxing jobs which require that you not only be at the top of your game physically, but mentally too. While there’s nothing wrong with a cup o’ joe, it’s not going to provide you the calories and nutrients you need to get you through the day.
Below is a list of foods and their corresponding ANDI scores. ANDI scores are based on the nutritional density of foods. Nutritional density can be a tricky thing because a foods score is heavily influenced by it’s calorie count. For example, we know that almonds are one of the healthier nuts out there, and that they’re loaded with healthy fats and protein. Nonetheless, those same benefits make them a very calorie rich snack. On the other hand, strawberries which have no fat or protein, are very high in vitamins (especially Vitamin C) and have far fewer calories per serving.
This is not a bad thing, but is something you should be aware of when looking through the list of ANDI scored foods below. I feel it is also worth noting that while it’s most important to have a well balanced and varied diet, leaning toward the higher scoring foods is in general a good thing.
** The below table was taken as is from Eat Right America and is the intellectual property of ANDI creator Dr. Joel Fuhrman.
| NOTE: Calorie and Sodium data are provided for reference only. They are not related to ANDI scores. | |||
| ANDI scores provide a relative ranking based on an equal amount of calories. | |||
| VEGETABLES | Calories | Sodium | ANDI |
| Kale, cooked (1.5 cups) | 55 | 45 | 1000 |
| Mustard Greens, cooked (1.5 cups) | 32 | 34 | 1000 |
| Turnip Greens, cooked (1.5 cups) | 43 | 63 | 1000 |
| Watercress, raw (3 cups) | 11 | 42 | 1000 |
| Collard Greens, cooked (1.5 cups) | 74 | 46 | 1000 |
| Kale, raw (1.5 cups) | 50 | 43 | 896 |
| Bok Choy, cooked (1.5 cups) | 31 | 87 | 824 |
| Spinach, raw (5 cups) | 34 | 118 | 739 |
| Broccoli Rabe, cooked (1.5 cups) | 63 | 54 | 714 |
| Chinese or Napa Cabbage, cooked (1.5 cups) | 20 | 18 | 704 |
| Spinach, cooked (1.5 cups) | 62 | 189 | 697 |
| Brussels Sprouts, cooked (1.5 cups) | 84 | 49 | 672 |
| Swiss Chard, cooked (1.5 cups) | 52 | 470 | 670 |
| Chinese or Napa Cabbage, raw (1.5 cups) | 18 | 10 | 600 |
| Chicory Greens, uncooked (1.5 cups) | 62 | 122 | 591 |
| Arugula, raw (5 cups) | 25 | 27 | 559 |
| Radish (6 items) | 4 | 11 | 554 |
| Cabbage, cooked (1.5 cups) | 50 | 18 | 481 |
| Bean Sprouts, uncooked (1 cup) | 53 | 11 | 444 |
| Cabbage, raw (1.5 cups) | 32 | 24 | 420 |
| Kohlrabi (1.5 cups) | 54 | 40 | 393 |
| Lettuce, Romaine (5 cups) | 48 | 22 | 389 |
| Broccoli, raw (1.5 cups) | 45 | 44 | 376 |
| Pepper, red, cooked (1.5 cups) | 56 | 4 | 366 |
| Radicchio (2 cups) | 18 | 18 | 359 |
| Broccoli, cooked (1.5 cups) | 82 | 96 | 342 |
| Turnips, cooked (1 item) | 34 | 82 | 337 |
| Carrots, cooked (1.5 cup) | 81 | 136 | 336 |
| Dandelion Greens, cooked (1.5 cups) | 52 | 69 | 329 |
| Pepper, red, raw (1.5 cups) | 58 | 4 | 328 |
| Chili Peppers, green, hot (1 item) | 18 | 3 | 323 |
| Escarole, raw (3 cups) | 25 | 33 | 322 |
| Mixed Baby Greens (5 cups) | 37 | 35 | 300 |
| Cauliflower, cooked (1.5 cups) | 43 | 28 | 295 |
| Cauliflower, raw (1.5 cups) | 38 | 45 | 285 |
| Pepper, green, raw (1.5 cups) | 45 | 7 | 258 |
| Artichoke, cooked (1 item) | 60 | 114 | 244 |
| Carrots, raw (1.5 cups) | 75 | 126 | 240 |
| Asparagus, cooked (1.5 cups) | 59 | 38 | 234 |
| Zucchini, raw (2.5 cups) | 45 | 28 | 209 |
| Tomato, cooked (1 cup) | 43 | 26 | 190 |
| Pepper, green cooked (1.5 cups) | 57 | 4 | 181 |
| Tomato, raw (1 item) | 22 | 6 | 164 |
| Jalapeno Peppers (0.13 cup) | 7 | 0 | 164 |
| Butternut Squash, cooked (1.5 cups) | 122 | 12 | 156 |
| Eggplant, cooked (1.5 cups) | 50 | 1 | 149 |
| Bamboo Shoots, canned (1 cup) | 25 | 9 | 144 |
| Okra, cooked (1.5 cups) | 53 | 14 | 139 |
| Mushrooms, raw (1.5 cups) | 23 | 4 | 135 |
| Celery (2 items) | 11 | 64 | 135 |
| Zucchini, cooked (1.5 cups) | 43 | 8 | 132 |
| Alfalfa Sprouts (1 cup) | 10 | 2 | 130 |
| Snow or sugar peas, raw (1.5 cups) | 40 | 4 | 127 |
| Mushrooms, cooked (1.5 cups) | 66 | 5 | 119 |
| Snow or sugar peas, cooked (1.5 cups) | 101 | 10 | 113 |
| Sun Dried Tomatoes (0.5 cup) | 70 | 566 | 113 |
| Lettuce, Iceberg (5 cups) | 38 | 28 | 110 |
| Rhubarb, cooked (1 cup) | 25 | 5 | 106 |
| Beets, cooked (1.5 cups) | 112 | 196 | 97 |
| Sweet Potato, cooked (1.5 cups) | 378 | 134 | 83 |
| Leeks, cooked (2 cups) | 109 | 36 | 80 |
| String Beans, cooked (1.5 cups) | 65 | 6 | 75 |
| Green Beans, cooked (2 cups) | 87 | 2 | 74 |
| Tomatillo (2 items) | 22 | 1 | 72 |
| Green Peas, cooked (1.5 cups) | 202 | 7 | 70 |
| Garlic Clove (1 item) | 4 | 1 | 58 |
| Cucumber (1 item) | 45 | 6 | 50 |
| Onions, cooked (0.33 cup) | 31 | 2 | 50 |
| Spaghetti Squash, cooked (1.5 cups) | 63 | 42 | 49 |
| Onions, raw (0.5 cup) | 34 | 2 | 47 |
| Acorn Squash, cooked (1.5 cups) | 172 | 12 | 46 |
| Corn, sweet, white, cooked (1.5 cups) | 266 | 42 | 44 |
| Potatoes, Flesh and skin, baked (1 item) | 142 | 11 | 43 |
| Parsnips (1.5 cups) | 166 | 23 | 37 |
| Potatoes, Flesh only, baked (1.5 cups) | 170 | 9 | 31 |
| Yams, cooked (1.5 cups) | 266 | 20 | 23 |
| Olives, (3 items) | 36 | 408 | 24 |
| Water chestnuts (1 cup) | 70 | 11 | 19 |
| FRUIT | Calories | Sodium | ANDI |
| Strawberries (1.5 cups) | 69 | 2 | 212 |
| Blackberries (1.5 cups) | 93 | 2 | 178 |
| Plums (1.5 cups) | 114 | 0 | 157 |
| Raspberries (1.5 cups) | 96 | 2 | 145 |
| Lemon Juice (1 teaspoon) | 1 | 0 | 141 |
| Blueberries (1.5 cups) | 123 | 2 | 130 |
| Papaya (1.5 cups) | 82 | 6 | 118 |
| Orange (1 item) | 62 | 0 | 109 |
| Grapefruit (1.5 cups) | 144 | 0 | 102 |
| Cantaloupe (1.5 cups) | 82 | 38 | 100 |
| Lime Juice (1 teaspoon) | 1 | 0 | 99 |
| Kiwi (2 items) | 93 | 5 | 97 |
| Watermelon (2.5 cups) | 114 | 4 | 91 |
| Peach (1 item) | 38 | 0 | 73 |
| Apple (1 item) | 72 | 1 | 72 |
| Tangerine, (2 items) | 89 | 3 | 72 |
| Cherries (1.5 cups) | 137 | 0 | 68 |
| Pineapple, (1.5 cups) | 112 | 2 | 64 |
| Figs, fresh (3 items) | 111 | 2 | 62 |
| Apricots fresh (4 items) | 67 | 1 | 60 |
| Mango, (1 item) | 135 | 4 | 51 |
| Prunes (0.25 cup) | 102 | 1 | 47 |
| Pears, (1 item) | 96 | 2 | 46 |
| Honeydew (1.5 cups) | 96 | 48 | 45 |
| Nectarine (1.5 cups) | 91 | 0 | 41 |
| Avocado, (half) | 182 | 3 | 37 |
| Cranberries, dried, sweetened (0.33 cup) | 123 | 1 | 34 |
| Grapes, (1.5 cups) | 92 | 3 | 31 |
| Banana, (1 item) | 105 | 1 | 30 |
| Apricots, dried, unsweetened (0.33 cup) | 104 | 4 | 29 |
| Figs, dried (0.25 cup) | 124 | 5 | 25 |
| Dates (0.25 cup) | 125 | 1 | 19 |
| Raisins (0.25 cup) | 108 | 4 | 16 |
| FRUIT/VEGETABLE JUICES | Calories | Sodium | ANDI |
| Vegetable Juice, low sodium (8 fluid ounces) | 46 | 140 | 365 |
| Vegetable Juice, regular (8 fluid ounces) | 46 | 653 | 365 |
| Carrot Juice (8 fluid ounces) | 98 | 71 | 344 |
| Tomato Juice, low sodium (8 fluid ounces) | 41 | 24 | 342 |
| Tomato Juice, regular (8 fluid ounces) | 41 | 656 | 342 |
| Pomegranate Juice, (8 fluid ounces) | 150 | 10 | 193 |
| Orange Juice (8 fluid ounces) | 112 | 2 | 86 |
| Cranberry Juice Cocktail (8 fluid ounces) | 144 | 5 | 55 |
| Apple Juice, unsweetened (8 fluid ounces) | 117 | 7 | 16 |
| BULK PRODUCTS | Calories | Sodium | ANDI |
| Beans/Legumes | |||
| Lentils, boiled (1 cup) | 230 | 4 | 104 |
| Red Kidney Beans, boiled (1 cup) | 225 | 2 | 100 |
| Great Northern Beans, boiled (1 cup) | 209 | 4 | 94 |
| Adzuki Beans, boiled (1 cup) | 294 | 18 | 84 |
| Black beans, boiled (1 cup) | 227 | 2 | 83 |
| Black Eyed Peas, boiled (1 cup) | 198 | 7 | 82 |
| Hummus (0.5 cup) | 218 | 298 | 70 |
| Pinto Beans, boiled (1 cup) | 245 | 2 | 61 |
| Edamame (1 cup) | 254 | 25 | 58 |
| Split Peas, boiled (1 cup) | 231 | 4 | 58 |
| Chick Peas (Garbanzo), boiled (1 cup) | 269 | 11 | 57 |
| Lima Beans, boiled (1 cup) | 216 | 4 | 46 |
| Tofu (4 ounces) | 69 | 9 | 37 |
| Tempeh (4 ounces) | 219 | 10 | 26 |
| Nuts | Calories | Sodium | ANDI |
| Brazil (0.25 cup) | 230 | 1 | 124 |
| Pistachio Nuts, unsalted (0.25 cup) | 183 | 3 | 48 |
| Pecans (0.25 cup) | 187 | 0 | 41 |
| Almonds, unsalted (0.25 cup) | 211 | 10 | 38 |
| Peanuts, all types, unsalted (0.25 cup) | 214 | 2 | 37 |
| Walnuts (0.25 cup) | 196 | 1 | 34 |
| Hazelnuts or filberts (0.25 cup) | 212 | 0 | 32 |
| Cashew Nuts, unsalted (0.25 cup) | 197 | 5 | 27 |
| Pine Nuts or Pignolia (1 tablespoon) | 58 | 0 | 26 |
| Macadamia Nut, unsalted (0.25 cup) | 241 | 1 | 17 |
| Nut Butter | |||
| Tahini or Sesame Butter (2 tablespoons) | 178 | 34 | 54 |
| Almond (without salt) (2 tablespoons) | 203 | 4 | 26 |
| Cashew (without salt) (2 tablespoons) | 188 | 5 | 26 |
| Peanut (2 tablespoons) | 188 | 147 | 26 |
| Seeds | |||
| Sunflower (0.25 cup) | 186 | 1 | 78 |
| Sesame (0.25 cup) | 206 | 4 | 65 |
| Flax (2 tablespoons) | 118 | 8 | 65 |
| Pumpkin (0.25 cup) | 187 | 6 | 52 |
| GRAINS | Calories | Sodium | ANDI |
| Whole Grains | |||
| Oats, old fashioned, cooked (1 cup) | 147 | 2 | 53 |
| Barley, whole grain, cooked (1 cup) | 193 | 5 | 43 |
| Wild Brown Rice, cooked, (1 cup cooked) | 166 | 5 | 43 |
| Brown Rice, cooked (1 cup cooked) | 216 | 10 | 41 |
| Barley, pearled, cooked (1 cup) | 193 | 5 | 32 |
| Wheat Berries, cooked (1/2 cup) | 150 | 0 | 25 |
| Cornmeal, whole grain (0.25 cup) | 110 | 11 | 22 |
| Quinoa, cooked (1 cup) | 222 | 13 | 21 |
| Millet, cooked (1 cup) | 250 | 3 | 19 |
| Bulger, cooked (1 cup) | 150 | 10 | 17 |
| Refined Grain Products | |||
| Whole Wheat Flour (1/4 cup) | 102 | 1.5 | 31 |
| Whole Wheat Pasta, cooked (1 cup) | 174 | 4 | 19 |
| Oats, quick, cooked (1 cup) | 147 | 2 | 19 |
| White Pasta, cooked (1 cup) | 198 | 2 | 18 |
| White Flour (1/4 cup) | 114 | 1 | 18 |
| Couscous, cooked (1 cup) | 176 | 8 | 15 |
| White Rice, long grain, cooked (1 cup) | 216 | 10 | 12 |
| Corn Pasta, cooked (1 cup) | 176 | 0 | 10 |
| Breads/Crackers | |||
| Sprouted Grain Bread (1 slice) | 130 | 3 | 39 |
| Whole Grain Bread (2 slices) | 130 | 253 | 30 |
| Whole Wheat Bread (2 slices) | 130 | 265 | 25 |
| Whole Wheat Bagel (1 item) | 181 | 360 | 25 |
| Tortilla, whole wheat (2 items, 67 grams) | 180 | 500 | 21 |
| Rye Bread (2 slices) | 165 | 422 | 20 |
| Plain Bagel (1 item) | 195 | 379 | 18 |
| White Bread (2 slices) | 133 | 340 | 18 |
| Tortilla, flour (2 items, 64 grams) | 200 | 407 | 15 |
| English Muffin, enriched (1 item) | 134 | 264 | 13 |
| Tortilla, corn (2 items, 52 grams) | 113 | 23 | 12 |
| Rice Cake Cracker (7 pieces) | 115 | 21 | 12 |
| Saltines (5 items) | 64 | 161 | 11 |
| Graham crackers (2 1/2″ sq.) (4 items) | 118 | 169 | 8 |
| Cereals | |||
| Bran Flakes (1 cup) | 128 | 293 | 64 |
| Granola (1 cup) | 598 | 27 | 22 |
| FISH | Calories | Sodium | ANDI |
| Fresh | |||
| Tuna, yellow fin*, cooked, dry heat (4 ounces) | 158 | 53 | 46 |
| Flounder, cooked, dry heat (4 ounces) | 133 | 119 | 41 |
| Sole, cooked, dry heat (4 ounces) | 133 | 119 | 41 |
| Salmon, pink, cooked, dry heat (4 ounces) | 169 | 98 | 39 |
| Mahi-Mahi*, cooked, dry heat (4 ounces) | 124 | 128 | 39 |
| Swordfish**, cooked, dry heat (4 ounces) | 176 | 130 | 38 |
| Trout, rainbow, wild, cooked, dry heat (4 ounces) | 170 | 64 | 36 |
| Snapper*, cooked, dry heat (4 ounces) | 145 | 65 | 35 |
| Haddock, cooked, dry heat (4 ounces) | 127 | 99 | 35 |
| Monkfish*, cooked, dry heat (4 ounces) | 110 | 26 | 34 |
| Cod, cooked, dry heat (4 ounces) | 119 | 88 | 31 |
| Grouper*, cooked, dry heat (4 ounces) | 134 | 60 | 27 |
| Tilapia, cooked, dry heat (4 ounces) | 195 | 74 | 18 |
| Canned | |||
| Salmon (4 ounces) | 158 | 628 | 42 |
| Tuna*, in water (4 ounces) | 145 | 428 | 36 |
| Shellfish | |||
| Lobster*, cooked (4 ounces) | 111 | 431 | 43 |
| Shrimp, cooked (4 ounces) | 112 | 254 | 38 |
| Scallops, steamed (4 ounces) | 120 | 478 | 24 |
| Fish and shellfish may contain mercury and other pollutants: | |||
| ** High level of mercury/pollutants * Intermediate level of mercury/pollutants | |||
| MEAT | Calories | Sodium | ANDI |
| Beef* | |||
| Ground Beef, 95% lean meat (4 ounces) | 194 | 73 | 29 |
| Flank Steak, separable fat & lean, 0” fat (4 ounces) | 213 | 63 | 27 |
| Beef Top Round, separable fat & lean, 1/8” fat (4 ounces) | 231 | 46 | 22 |
| Beef Skirt Steak, separable fat & lean, 0” fat (4 ounces) | 289 | 104 | 21 |
| Beef Top Sirloin, separable fat & lean, 1/8” fat (4 ounces) | 275 | 63 | 20 |
| Ground Beef, 85% lean meat (4 ounces) | 284 | 82 | 20 |
| Beef Tenderloin, separable fat & lean, 1/8” fat (4 ounces) | 302 | 61 | 18 |
| Beef Rib Eye Steak, separable fat & lean, 0” fat (4 ounces) | 300 | 60 | 18 |
| Beef NY Strip Steak, separable fat & lean, 1/8″ fat (4 ounces) | 317 | 76 | 16 |
| Beef Prime Rib, separable fat & lean, 1/8 “fat (4 ounces) | 437 | 70 | 12 |
| * cooking method-broiled | |||
| Veal | |||
| Veal Loin, separable fat & lean, roasted (4 ounces) | 246 | 105 | 17 |
| Bison | |||
| Bison, Top Sirloin, separable lean only, broiled (4 ounces) | 193 | 60 | 39 |
| Bison, Chuck Roast, separable lean only, braised (4 ounces) | 218 | 64 | 36 |
| Lamb | |||
| Lamb, Leg, separable fat & lean 1/8 “fat, broiled (4 ounces) | 274 | 76 | 20 |
| Lamb, ground, broiled (4 ounces) | 321 | 92 | 18 |
| Lamb, Loin Chops, separable lean only, 1/8″ fat, broiled (4 ounces) | 337 | 88 | 16 |
| Pork | |||
| Pork Tenderloin, separable fat & lean, roasted (4 ounces) | 196 | 62 | 34 |
| Pork Chops, center cut, separable lean, broiled (4 ounces) | 272 | 65 | 24 |
| Pork Loin, Whole, separable fat & lean, roasted (4 ounces) | 281 | 67 | 23 |
| Ham, Cured, Boneless, separable fat & lean, roasted (4 ounces) | 276 | 1345 | 17 |
| Pork Baby Back Ribs, separable fat & lean, roasted (4 ounces) | 420 | 115 | 12 |
| Bacon, cooked (2 ounces) | 302 | 1377 | 12 |
| Poultry | |||
| Chicken Breast, meat only, roasted (4 ounces) | 187 | 84 | 27 |
| Turkey, light meat only, roasted (4 ounces) | 177 | 72 | 25 |
| Turkey, dark meat only, roasted (4 ounces) | 212 | 90 | 24 |
| Chicken, dark meat only, roasted (4ounces) | 232 | 105 | 17 |
| Ground Turkey, broiled (4 ounces) | 266 | 121 | 16 |
| Chicken Drumstick, meat & skin, roasted (4 ounces) | 245 | 102 | 15 |
| Chicken Wing, meat & skin, roasted (4 ounces) | 329 | 93 | 11 |
| Turkey Bacon, cooked (2 ounces) | 217 | 1295 | 9 |
| Cold Cuts | |||
| Turkey, white, rotisserie, deli cut (2 ounces) | 64 | 680 | 33 |
| Ham, 11% fat (2 ounces) | 92 | 739 | 24 |
| Roast Beef (2 ounces) | 115 | 480 | 22 |
| Bologna, beef and pork (2 ounces) | 175 | 417 | 13 |
| Hot Dogs and Sausage | |||
| Tofu Hot Dog (1 item) | 163 | 330 | 23 |
| Italian sausage, turkey (4 ounces) | 179 | 1052 | 16 |
| Hot Dog, turkey (1 item) | 102 | 642 | 13 |
| Italian sausage, pork (4 ounces) | 390 | 1369 | 13 |
| Bratwurst (4 ounces) | 337 | 962 | 13 |
| Kielbasa (4 ounces) | 352 | 1220 | 11 |
| Pepperoni (2 ounces) | 264 | 1014 | 10 |
| Hot Dog, beef (1 item) | 148 | 513 | 8 |
| DAIRY PRODUCTS & EGGS | Calories | Sodium | ANDI |
| Beverages | |||
| Milk, Nonfat Skim (8 fluid ounces) | 83 | 103 | 36 |
| Milk, Low Fat 1% (8 fluid ounces) | 105 | 127 | 28 |
| Milk, Whole 3.3% (8 fluid ounces) | 146 | 98 | 20 |
| Chocolate Milk, low fat (8 fluid ounces) | 158 | 152 | 19 |
| Half & Half (2 Tablespoons) | 39 | 12 | 10 |
| Heavy Whipping Cream (2 Tablespoons) | 104 | 11 | 2 |
| Cheese | |||
| Feta Cheese (2 ounces) | 150 | 633 | 21 |
| Cottage Cheese, low fat (1 cup) | 163 | 918 | 18 |
| Mozzarella Cheese, part skim (2 ounces) | 144 | 351 | 16 |
| Ricotta, part skim (1/2 cup) | 170 | 154 | 16 |
| Swiss cheese (2 ounces) | 215 | 109 | 15 |
| Parmesan (2 tablespoons) | 43 | 154 | 15 |
| Mozzarella Cheese, whole mile (2 ounces) | 170 | 356 | 14 |
| Gouda (2 ounces) | 202 | 464 | 13 |
| Provolone (2 ounces) | 199 | 497 | 13 |
| Cottage Cheese (1 cup) | 216 | 850 | 13 |
| Gruyere Cheese (2 ounces) | 234 | 191 | 13 |
| Muenster (2 ounces) | 209 | 356 | 12 |
| Blue Cheese (2 ounces) | 200 | 791 | 12 |
| Brie (2 ounces) | 189 | 357 | 12 |
| Monterey Jack (2 ounces) | 211 | 304 | 12 |
| Ricotta, whole milk (2 ounces) | 214 | 103 | 11 |
| Cheddar Cheese (2 ounces) | 229 | 352 | 11 |
| Cream Cheese, low fat (2 ounces) | 139 | 178 | 8 |
| Goat Cheese (2 ounces) | 206 | 292 | 8 |
| Cream Cheese (2 ounces) | 193 | 182 | 4 |
| Neufchatel (2 ounces) | 148 | 226 | 4 |
| Eggs | |||
| Egg (1 item) | 74 | 70 | 27 |
| Yogurt | |||
| Plain Yogurt, non-fat (1 cup) | 80 | 115 | 30 |
| Plain Yogurt, low-fat (1 cup) | 90 | 110 | 24 |
| Tofu Yogurt (1 cup) | 246 | 92 | 17 |
| Plain Yogurt, whole milk (1 cup) | 180 | 130 | 16 |
| Fruit Yogurt, non fat (1 cup) | 130 | 100 | 16 |
| Fruit Yogurt, low-fat (1 cup) | 130 | 95 | 15 |
| Fruit Yogurt, whole milk (1 cup) | 170 | 85 | 9 |
| NON DAIRY MILK | Calories | Sodium | ANDI |
| Soy Milk (8 fluid ounces) | 125 | 132 | 33 |
| Hemp Milk (8 fluid ounces) | 100 | 5 | 27 |
| Almond Milk (8 fluid ounces) | 211 | 14 | 19 |
| Rice Milk (8 fluid ounces) | 120 | 86 | 10 |
| PREPARED FOODS | Calories | Sodium | ANDI |
| Canned Foods | |||
| Pumpkin, canned (0.5 cup) | 42 | 6 | 372 |
| Tomato Sauce, no salt added (1/4 cup) | 20 | 20 | 248 |
| Tomato Sauce (1/4 cup) | 20 | 321 | 248 |
| Tomato Paste (2 Tablespoons) | 27 | 259 | 197 |
| Tomato Paste, no salt added (2 Tablespoons) | 27 | 32 | 197 |
| Tomato, whole, diced, no salt added (1 cup) | 46 | 24 | 163 |
| Tomato, whole, diced (1 cup) | 41 | 307 | 163 |
| Green Beans (3/4 cup) | 18 | 236 | 76 |
| Green Beans, no salt added (3/4 cup) | 18 | 2 | 76 |
| Green Peas (1/2 cup) | 59 | 214 | 49 |
| Green Peas, no salt added (1/2 cup) | 59 | 2 | 49 |
| Yellow Corn (1/2 cup) | 66 | 175 | 28 |
| Yellow Corn, no salt added (1/2 cup) | 66 | 15 | 28 |
| Peaches, halves, canned in own juice (1.5 cups) | 164 | 15 | 29 |
| Peaches halves, canned in light syrup (1.5 cups) | 203 | 19 | 21 |
| Peaches halves, canned in heavy syrup (1.5 cups) | 291 | 24 | 16 |
| Fast Foods | |||
| Cheese Pizza (2 slices) | 281 | 672 | 17 |
| Biscuit w/ Egg & Bacon, fast food (1 item) | 457 | 999 | 11 |
| Fast Food Cheeseburger (1 item) | 287 | 495 | 11 |
| Fish Filet, Batter Coated, fried (4 ounces) | 263 | 603 | 10 |
| French Fried Potatoes, fried in vegetable oil, fast food (2.5 ounces) | 242 | 140 | 7 |
| Frozen Desserts | |||
| Vanilla Ice Cream (1 cup) | 289 | 115 | 9 |
| Sherbet, all flavors (1 cup) | 213 | 68 | 9 |
| Frozen Fruit & Juice Bar (1 item) | 75 | 4 | 9 |
| Vanilla Frozen Yogurt (1 cup) | 221 | 125 | 8 |
| Ice Pop or Popsicle (1 item) | 42 | 7 | 0 |
| Snacks | |||
| Dark Chocolate Candy Bar 45-59% cocoa (1.5 oz) | 254 | 4 | 34 |
| Milk Chocolate Candy Bar (1.5 oz) | 235 | 35 | 21 |
| Popcorn, air popped, no salt (4 cups) | 122 | 1 | 16 |
| Hard Pretzels, salted (60 grams) (10 items) | 229 | 814 | 13 |
| Fruit Roll Ups (1 item) | 50 | 55 | 12 |
| Chocolate Pudding (1 cup) | 309 | 835 | 11 |
| Potato Chips, salted (1 ounce) | 152 | 168 | 11 |
| Plain Granola Bar (1 item) | 115 | 72 | 11 |
| Chocolate Sandwich Cookie with Creme Filling (3 items) | 140 | 145 | 9 |
| Toaster Pastry (1 item) | 219 | 214 | 8 |
| Fig Bar (2 items) | 111 | 112 | 8 |
| Popcorn, oil popped, no salt (4 cups) | 229 | 1 | 8 |
| Corn Puffs, cheese flavored (1 ounce) | 157 | 298 | 8 |
| Chocolate Chip Cookies, ready to eat (3 items) | 147 | 89 | 7 |
| Apple Pie, prepared (1 slice) | 411 | 327 | 6 |
| Corn chips, plain (1 ounce) | 153 | 179 | 6 |
| Pound Cake (1 slice) | 291 | 298 | 5 |
| Chocolate Cake with Frosting (1 slice) | 235 | 214 | 5 |
| OTHER | Calories | Sodium | ANDI |
| Beverages | |||
| Beer (12 fluid ounces) | 139 | 14 | 7 |
| Wine (4 fluid ounces) | 80 | 6 | 3 |
| Cola (8 fluid ounces) | 60 | 25 | 1 |
| Spreads/Dips | |||
| Apple Butter (1 tablespoon) | 93 | 8 | 3 |
| All Fruit Preserves (1 tablespoon) | 56 | 6 | 3 |
| Margarine (1 tablespoon) | 101 | 133 | 3 |
| Jelly (1 tablespoon) | 56 | 6 | 1 |
| Butter (1 tablespoon) | 102 | 82 | 1 |
| Sweeteners | |||
| Maple Syrup (2 tablespoons) | 104 | 4 | 4 |
| Brown Sugar (1 tablespoon) | 34 | 1 | 2 |
| Corn Syrup (2 tablespoons) | 128 | 28 | 1 |
| Honey (1 tablespoon) | 64 | 1 | 1 |
| White Granulated Sugar (1 tablespoon) | 49 | 0 | 0 |
| Oils | |||
| Vegetable oil (1 tablespoon) | 120 | 0 | 9 |
| Olive Oil (1 tablespoon) | 119 | 0 | 9 |
A very useful chart of information. Thanks for the info !
Thanks to you I know what some of this crazy stuff is!