The Top 200 Tracked Foods

Beer

12 fl oz

4

Black coffee

8 fl oz

0

Black tea without sugar

8 fl oz

0

Brewed espresso

2 fl oz

0

Chardonnay white wine

5 fl oz

4

Coffee and regular creamer

1 cup

2

Coffee with creamer and sugar

1 cup

3

Coffee with fat-free creamer

1 cup

1

Coffee with skim milk and sugar (3 tbsp milk, 2 tsp sugar)

1 cup

3

Coffee with skim milk without sugar

1 cup

0

Coffee with 2% milk without sugar

1 cup

1

Decaffeinated black coffee

8 fl oz

0

Diet soda

8 fl oz

0

Fresh orange juice

4 fl oz

2

Plain unsweetened almond milk

8 fl oz

1

Red wine

5 fl oz

4

Table wine

5 fl oz

4

Unsweetened iced tea

8 fl oz

0

Unsweetened vanilla almond milk

1 cup

1

Vodka

1.5 fl oz

3

Water

8 fl oz

0

White wine

5 fl oz

4

Bread

1 slice

2

Corn tortilla

1 medium

1

English muffin

1 item

4

Everything bagels

1 bagel

9

Flour tortilla

1 medium

3

Light English muffin

1 muffin

2

Light whole-wheat English muffin

1 muffin

2

Plain bagel

1 bagel

9

Plain hamburger bun

1 bun

4

Reduced-calorie whole-wheat bread

1 slice

1

Rye bread

1 slice

2

Sourdough bread

1 slice

2

Toasted wheat bread

1 slice

2

Toasted white bread

1 slice

2

White bread

1 slice

2

White English muffin

1 muffin

4

White pita

1 pita

5

Whole-wheat bread

1 slice

2

4-inch pancake made from mix

1 item

2

Cooked oatmeal

1 cup

4

Uncooked oatmeal

½ cup

3

Uncooked old-fashioned oats

½ cup

3

Ketchup

1 tbsp

1

Mayonnaise

1 tbsp

3

Mustard

1 tbsp

0

Olives

6 large

1

American cheese

1 slice

5

Cheddar or Colby cheese

1 oz

5

Cooked eggs

2 eggs

0

Cream cheese

1 tbsp

3

Crumbled feta cheese

1 oz

3

Eggs

1 item

0

Egg whites

3 items

0

Fat-free cottage cheese*

1 cup

4

Fat-free half-and-half

2 tbsp

1

Fat-free skim milk

1 cup

3

Fried eggs (with butter or oil)

1 item

4

Fresh mozzarella cheese

1 oz

3

Grated Parmesan cheese

1 oz

5

Half-and-half cream

2 tbsp

2

Hard-boiled eggs

1 item

0

Low-fat cream cheese

1 tbsp

1

Low-fat milk

1 cup

4

1% low-fat cottage cheese

1 cup

4

Parmesan cheese

1 oz

4

Part-skim mozzarella cheese

1 oz

3

Plain fat-free Greek yogurt

1 cup

3

Provolone cheese

1 oz

4

2% reduced-fat milk

1 cup

5

Reduced-fat sour cream

2 tbsp

2

Regular butter

1 tbsp

6

Scrambled eggs (with butter and milk)

2 eggs

6

Shredded cheddar cheese

¼ cup

5

Sour cream

2 tbsp

3

Swiss cheese

1 oz

5

Whole milk

1 cup

6

Aerosol whipped cream

2 tbsp

1

Graham crackers

2 squares

2

Homemade cookies

1 medium-size cookie

6

Vanilla ice cream

½ cup

7

Sugar-free Jello

4 oz

0

Cooked farmed Atlantic salmon

3 oz

0

Cooked Pacific cod fillet

3 oz

0

Cooked shrimp

3 oz

0

Cooked tilapia

3 oz

0

Cooked wild Atlantic salmon fillet

3 oz

0

Smoked salmon

2 oz

0

Water-packed tuna fish, drained

3 oz

0

Avocado*

¼ item

2

Bananas*

1 medium

3

Cantaloupe*

1 cup

2

Clementines*

1 item

1

Fresh apples*

1 medium

3

Fresh blackberries*

1 cup

1

Fresh blueberries*

1 cup

3

Fresh cherries*

1 cup

2

Fresh fruit salad*

1 cup

3

Fresh raspberries*

1 cup

1

Fresh watermelon*

1 cup

2

Grapefruits*

1 medium

3

Grapes*

1 cup

4

Mandarin oranges*

1 medium

1

Mangoes*

1 item

7

Mixed berries*

1 cup

2

Nectarines*

1 medium

2

Oranges*

1 medium

2

Peaches*

1 medium

2

Pears*

1 item

3

Pineapple*

1 cup

3

Plums*

1 item

1

Raisins

¼ cup

4

Red seedless grapes*

1 cup

4

Strawberries*

1 cup

1

Tangerines*

1 medium

1

Unsweetened applesauce*

½ cup

2

Unsweetened fresh fruit*

1 cup

2

Unsweetened frozen blueberries*

1 cup

2

Black pepper

1 pinch

0

Ground cinnamon

1 tsp

0

Honey

1 tsp

2

Maple syrup

1 tsp

1

Sugar

1 tsp

1

Table salt

1 pinch

0

Unpacked brown sugar

1 tsp

1

Homemade guacamole

2 tbsp

1

Peanut butter

1 tbsp

3

Salted creamy peanut butter

1 tbsp

3

Store-bought hummus

2 tbsp

2

Beef rib eye roast, boneless lean, cooked

3 oz

5

Cooked 90% lean ground beef

3 oz

5

Cooked 95% lean ground beef

3 oz

4

Cooked 99% fat-free ground turkey breast

3 oz

0

Cooked Canadian bacon

2 slices

1

Cooked ham

3 oz

3

Cooked lean beef steak

3 oz

3

Cooked lean bone-in center rib pork chop

3 oz

4

Cooked lean boneless pork chop

3 oz

3

Cooked New York steak

3 oz

6

Cooked pork tenderloin

3 oz

2

Cooked skinless boneless chicken breasts

3 oz

0

Cooked turkey bacon

2 slices

2

Cooked turkey breast without skin

3 oz

0

Crisp cooked bacon

2 slices

4

Deli-sliced turkey

2 oz

1

Grilled skinless boneless chicken breast

3 oz

0

Lean deli-sliced honey ham

2 oz

2

Regular beef hot dog

1 item

6

Skinless original seasoning rotisserie chicken breast

3 oz

0

Balsamic vinegar

1 tbsp

1

Cooking spray

1 spray

0

Fat-free Italian salad dressing

2 tbsp

1

Italian salad dressing

2 tbsp

3

Light mayonnaise

1 tbsp

1

Low-fat balsamic vinaigrette salad dressing

1 tbsp

1

Olive oil

1 tsp

1

Store-bought ranch dressing

2 tbsp

5

Cooked jasmine rice

1 cup

6

Cooked long-grain brown rice

1 cup

6

Cooked spaghetti

1 cup

5

Cooked quinoa

1 cup

5

Cooked white rice

1 cup

6

Cooked whole-wheat penne pasta

1 cup

3

14" regular crust cheese and pepperoni pizza

1 slice

11

14" regular crust cheese pizza

1 slice

9

14" thin crust cheese pizza

1 slice

8

Chicken salad, homemade or restaurant type

½ cup

8

Cooked boneless skinless chicken thigh

4 oz

5

French fries

20 items

14

Hamburger patty

1 patty

8

Homemade coleslaw

½ cup

5

Mashed potatoes home-prepared with whole milk and butter

1 cup

8

Meat loaf

1 slice

8

Plain mashed potatoes

½ cup

2

Tuna salad

½ cup

5

Almonds

¼ cup

3

Chia seeds

1 Tbsp

1

Peanuts

¼ cup

6

Plain air-popped popcorn (prepared without oil)*

2 cups

1

Plain oil-popped popcorn

2 cups

2

Potato chips

1 oz

5

Pretzels

1 oz

3

Saltine crackers

5 crackers

2

Sunflower seeds

1 Tbsp

1

Tortilla chips

12 chips

4

Walnuts

¼ cup

6

Vegetable soup

1 cup

3

California (Hass) avocado

¼ item

2

Canned black beans

½ cup

0

Canned chickpeas

½ cup

0

Canned corn kernels*

½ cup

2

Cooked green peas

½ cup

0

Cooked pinto beans

½ cup

0

Cooked potatoes, red or white*

½ cup

2

Cooked sweet potatoes

½ cup

2

Corn*

1 medium

3

Mixed vegetables*

½ cup

1

Plain baked potatoes

1 medium

4

Roasted potatoes (with olive oil)

¾ cup

2