Table 1. List of main nutrient values (per 100 g) in common regular, low-fat and non-fat foods in the USDA National Nutrient Database for Standard Reference in 2014.

Items	Serving size (g)	Protein (g)			Fat (g)			Carbohydrates (g)			Sugar (g)			Energy (kcal)
		Regular	Light	Non fat	Regular	Light	Non fat	Regular	Light	Non fat	Regular	Light	Non fFat	Regular	Light	Non fat
Dairy
Milk	405 (1 cup)	3.15	3.37	3.37	3.27	0.97	0.08	4.80	4.99	4.96	5.05	5.20	5.09	61	42	34
Yogurt, plain	245 (1 cup)	3.47	5.25	5.73	3.25	1.55	0.18	4.66	7.04	7.68	4.66	7.04	7.68	61	63	56
Kraft breakstone's sour cream	15 (1 tbsp)	0	4.50	4.70	16.13	12.00	1.30	3.23	6.50	15.10	3.23	6.40	7.20	158	152	91
Cottage cheese	113 (4 oz)	10.90	10.90	10.34	4.20	1.00	0.29	3.00	3.00	6.66	0.37	3.00	1.85	95	151	NA
Kraft cheez whiz	33 (2 tbsp)	12.00	16.30	NA	21.00	9.50	NA	9.20	16.20	NA	6.70	8.20	NA	276	215	NA
Cream cheese	20 (1 tbsp)	5.93	7.85	15.69	34.24	15.28	1.00	4.07	8.13	7.66	3.21	5.82	5.48	342	201	105
Mozzarella cheese	28 (1 slice)	22.17	24.26	31.7	22.35	15.92	0.00	2.19	2.77	3.5	1.03	1.13	1.48	300	254	141
Cheddar cheese	28 (1 slice)	24.04	27.35	32.4	33.82	20.41	0.00	1.33	4.06	7.14	0.28	0.26	0	406	309	157
Swiss cheese	28 (1 slice)	24.73	25.50	28.40	25.01	5.10	0.00	2.10	4.30	3.40	1.23	1.35	1.33	380	179	127
Meat, fish and poultry
Oscar Mayer (bologna, beef)	28 (1 slice)	11.05	11.75	12.6	29.1	14.50	0.6	2.45	5.6	6	1.4	2.3	2.2	1322	835	331
Oscar Mayer (beef franks)	28 (1 slice)	11.35	10.7	13.2	30.26	14.90	0.5	2.78	4.1	5.1	1.6	2.1	3.8	329	193	78
Oscar Mayer (smoked ham)	28 (1 slice)	16.60	16.30	14.60	10.46	3.52	0.70	0.10	1.83	1.90	0.10	1.00	1.10	99	104	72
Louis Rich turkey breast (oven roasted)	28 (1 slice)	17.10	19.10	15.00	2.00	0.70	0.70	3.25	1.90	4.50	0.80	0.40	1.70	99	90	84
Baked goods including snacks and sweets
Cheese crackers	39 (4 crackers)	7	7.8	NA	24.9	17.5	NA	60	68	NA	13.50	14.6	NA	494	461	NA
Brownies	56 (1 brownie)	4.8	2.77	NA	16.3	9.68	NA	63.90	61.58	NA	36.61	38.73	NA	1695	1441	NA
Chocolate cookies with crème filling	12 (1 cookie)	5.21	2.94	NA	19.14	13.24	NA	71	76.17	NA	40.67	41.18	NA	464	436	NA
Keebler town crackers	16 (5 crackers)	5.10	6.60	NA	29.60	11.30	NA	59.80	77.10	NA	6.50	8.40	NA	526	431	NA
Keebler, vienna fingers with crème filling	15.5 (1 cookie)	4.5	4.5	NA	20.1	15	NA	73.2	78.1	NA	33.6	37.2	NA	492	465	NA
Sunshine cheez-it	5.56 (1 cracker)	11.4	13.3	NA	26.3	14.5	NA	57.4	67	NA	0.5	0.8	NA	507	449	NA
Kellogg's eggo waffles, homestyle	35 (1 waffle)	6.60	6.30	NA	10.55	3.50	NA	39.80	44.90	NA	2.70	4.50	NA	278	229	NA
Fats, oils and salad dressing
Mayonnaise dressing, no cholesterol	13.8 (1 tbsp)	0	0.9	0.20	77.8	33.3	15.50	0.3	6.7	2.70	0.3	4.2	10.30	680	4.2	84
Ranch salad dressing	15 (1 tbsp)	1.32	1.25	1.92	44.54	12.42	26.51	5.74	21.33	3	4.69	3.77	5.35	1763	3.77	497
Thousand island salad dressing	16 (1 tbsp)	1.09	0.83	0.55	35.06	11.32	1.45	14.64	24.06	29.27	15.18	17.31	16.83	379	17.31	132
French dressing	16 (1 tbsp)	0.77	0.58	0.20	44.81	11.52	0.27	15.58	31.22	32.14	15.95	16.86	16.45	457	222	132
Blue cheese salad dressing	15 (1 tbsp)	1.37	5.1	1.52	51.1	7.2	1.01	4.7	13.2	25.06	3.48	2.82	7.44	NA	NA	NA
Caesar salad dressing	14.7 (1 tbsp)	2.17	0.3	1.47	57.85	4.4	0.23	3.3	18.6	30.73	2.81	16.32	8.82	542	16.32	134

Abbreviations: NA, not applicable; tbsp, tablespoon.