| FOOD | CAL | FAT GRAMS |
SUBSTITUTE | CAL | FAT GRAMS |
| Heavy Cream 1/2 Cup | 410 | 45 | Evaporated Skimmed Milk 1/2 Cup | 100 | 0 |
| Cream cheese 1 oz | 100 | 10 | Lite Cream cheese 1 oz | 60 | 5 |
| Cheddar Cheese 1oz | 113 | 9 | Part-skim Mozzarella 1 oz | 60 | 3 |
| 4% fat cottage cheese 1 Cup | 217 | 9.5 | 1% fat cottage cheese 1/2 Cup | 90 | 1 |
| Whole Milk 1 Cup | 150 | 8 | Skim Milk 1 Cup | 86 | .4 |
| Non Dairy Creamer 1 Tbsp | 40 | 2 | Skim Milk 1 Tbsp | 5.3 | 0 |
| Sour Cream 1/2 Cup | 241 | 24 | Low fat yogurt 1/2 Cup | 105 | 2 |
| Whole Egg one | 75 | 5 | Egg White one | 17 | 0 |
| Beef Tenderloin untrimmed 3 oz | 200 | 11.2 | Beef Tenderloin trimmed 3 oz | 175 | 8 |
| Regular Ground Beef cooked 3 oz | 244 | 18 | Extra Lean Ground Beef cooked 3 oz | 213 | 13.7 |
| Fast Food Bacon Cheese Burger, one | Varies | 39 | Fast Food Hamburger, one | Varies | 13 |
| Chicken breast with skin Raw 1 oz | 49 | 206 | Chicken breast skinless Raw 1 oz | 31 | .4 |
| Chicken breast with skin Roasted 4 oz | 223 | 8.8 | Chicken breast skinless Roasted 4 oz | 187 | 4 |
| Turkey dark meat skinless Roasted 3.5 oz | 195 | 10 | Turkey light meat skinless Roasted 3.5 oz | 160 | 4 |
| Batter dipped fried chicken 4 oz | 314 | 18.7 | Roast Chicken skinless 4 oz | 237 | 12.3 |
| Regular Bacon 3 slices cooked | 156 | 12.5 | Canadian Bacon 2 slices cooked | 86 | 3.9 |
| Hard Salami 1 oz | 90 | 8 | Extra lean roasted Ham 3 oz | 175 | 6.9 |
| Oil Packed Tuna 2 oz | 160 | 12 | Water Packed Tuna 2 oz | 60 | 1 |
| Fast Food Coleslaw 1/2 Cup | Varies | 7 | Cooked Cabbage 1/2 Cup | 10 | .1 |
| Fast Food French fries 4 oz | Varies | 19 | Baked Potato 4 oz | 124 | .1 |
| Black Olives 1 oz | 46 | 5.1 | Dill Pickles 1 oz | 5 | .1 |
| Regular Russian Dressing 1 Tbsp | 60 | 5 | Low Calorie Russian Dressing 1 Tbsp. | 30 | 1 |
| Regular Mayonnaise 1 Tbsp.. | 100 | 11 | Non Fat Mayonnaise 1 Tbsp. | 8 | 0 |
| Corn Muffin 1.5 oz | 130 | 5 | English Muffin 1 muffin | 120 | 1 |
| Granola 1 oz | 130 | 4 | Corn Flakes 1 oz | 110 | .1 |
| Buttery Crackers 1 oz | 140 | 8 | Saltines 5 crackers | 60 | 2 |
| Peanut Butter Granola Bar, one | 180 | 10 | Rice cake, one | 60 | .5 |
| Potato Chips 1 oz | 150 | 9 | Pretzels, 1 oz | 110 | 2 |
| Microwave butter popcorn 1/4 bag | 120 | 8 | Air popped popcorn 3 Cups | 60 | 1.0 |
| Peanuts dry roasted 1 oz | 160 | 14 | Chestnuts Roasted 1 oz | 70 | .6 |
| Premium Ice cream 1/2 Cup | Varies | 17 | Sorbet 1 oz | 25 | .1 |
| Premium Chocolate coated Ice cream Bar | Varies | 25 | Chocolate coated frozen low fat yogurt bar | Varies | 8 |
| Fudge Topping 2 Tbsp. | 130 | 6 | Chocolate Syrup 2 Tbsp. | 103 | .4 |
| Milk Chocolate 1 oz | 160 | 9 | Jelly Beans 1 oz | 100 | 0 |
| Caramels 1 piece | 37 | 2 | Sour balls 1 oz | 110 | 0 |
| Unsweetened Baking Chocolate 1 oz | 140 | 15 | Unsweetened Cocoa Powder 1 oz | 80 | 5 |
Low Cal Diner All Rights Reserved. Updated 12/17/2001