Dairy
- 1% or fat free milk (per cup)= 49 sc
- nonfat dairy milk (1/3 cup) = 12 sc
- whole milk (1 cup) = 51 sc
- Rice milk (unflavoured) 1 cup = 92 sc
- Plain soy milk (1 cup) = 32
- Fat free yogurt (6 oz) = 52 sc
Legumes
- Bush’s best baked beans (1/4 cup)=116 sc
- Black beans (1/2 cup) = 92 sc
- Chickpeas (garbanzo beans) 1/2 cup = 65 sc
- Edamame (soybeans) 1/2 cup=40 sc
- Hummus (2 Tbsp) = 15 sc
- Kidney beans (1/4 cup) = 40 sc
- Lentils (1/4 cup) = 40 sc
- Pinto beans (1/4 cup) = 44 sc
Breads and tortillas
- Whole wheat honey bagel (1 bagel) = 224 sc
- Whole grain sprouted bread (1 slice) = 60 sc
- Whole wheat bread (1 slice) = 88 sc
- Hamburger bun (1) = 72 sc
- Whole grain sprouted hamburger bun (1) = 136 sc
- Plain frozen pancakes (4″ diameter, 1)=60 sc
- Whole wheat pita (1) = 62 sc
- Small dinner roll (1) = 52 sc
- 6″ corn tortilla (1) = 23 sc
- 6″ flour tortilla (1) = 64 sc
- Frozen waffles (4″ diameter, 1) = 60 sc
- Whole wheat organic wrap (1)=80 sc
Pasta
- Whole wheat cooked penne (1 cup) = 208 sc
- Whole wheat cooked spaghetti (1 cup) = 151 sc
- Whole what cooked spirals (1 cup) = 149 sc
Cereals and grains
- Cheerios (3/4 cup) = 72 sc
- Shredded wheats (1 cup) = 164 sc
- Total (3/4 cup) = 92 sc
- Wheaties (3/4 cup) = 88 sc
- Jiffy corn muffin mix (1/4 cup) = 108 sc
- Couscous (1/2 cup) = 73 sc
- Low fat granola (1/2 cup) = 160 sc
- Dry steel cut oatmeal (1/4 cup) = 108 sc
- Quaker original instant oatmeal (1 packet) = 76 sc
- Quaker instant apples and cinnamon oatmeal (1 packet) = 88 sc
- Cooked quinoa (1/2 cup) = 79 sc
- cooked basmati rice (1/2 cup) = 88 sc
- cooked brown rice (1/2 cup) = 92 sc
- cooked jasmine rice (1/2 cup) = 106 sc
- Cooked spanish rice (1/2 cup) = 80 sc
- Cooked white rice (1/2 cup) = 106 sc
Vegetables
- Yellow corn (1/2 cup) = 58 sc
- Fast food french fries (1 large) = 260 sc
- Potato (1 medium) = 146 sc
- Rutabaga (1 cup) = 58 sc
- Sweet potato (1 medium) = 92 sc
- Turnip (1 cup) = 34 sc
- Stir fry frozen vegetable blend (3/4 cup) = 20 sc
- Winter squash (acorn) 1/2 cup = 75 sc
- Winter squash (butternut) 1/2 cup = 43 sc
- Yam (1/2 cup) = 75 sc
Fruits
- Apple (1 medium) = 99 sc
- Apricot (1 med) = 16 sc
- Banana (1 med) = 108 sc
- Blackberries (1/2 cup) = 29 sc
- Blueberries (1/2 cup) = 43 sc
- Cantaloupe (1/2 cup) = 29 sc
- Cherries (9) = 47 sc
- Grapefruit, red and pink (1/2) = 21 sc
- Honeydew (1 wedge) = 46 sc
- Kiwi (1 medium) = 40 sc
- Mango, sliced (1/2 cup) = 52 sc
- Orange (1 small) = 45 sc
- Peach (1 medium) = 59 sc
- Pear (1 small) = 92 sc
- Pineapple (1/2 cup) = 43 sc
- Plum (1 med) = 30 sc
- Raspberries (1 cup) = 59 sc
- Strawberries (1 cup) = 44 sc
- Tangerines (1 med) = 47 sc
- Watermelon (1 cup) = 46 sc
Snacks 7 treats
- Cheetos jumbo cheese puffs (1 oz) = 60 sc
- Doritos nacho cheese chips (1 oz) = 68 sc
- Granola bars, oats, fruits & nuts (1 bar) = 88 sc
- Soft serve vanilla ice cream (1/2 cup) = 70 sc
- Lightly salted kettle chips (1 oz) = 76 sc
- Kettle corn (1 cup) = 100 sc
- Nabisco Ritz crackers (5) = 40 sc
- Nabisco wheat thins multi-grain crackers (6) = 88 sc
- Newmans,s Own chocolate cookies (2) = 80 sc
- Pepperidge farms goldfish crackers (55 pieces) = 80 sc
- Popchips (22 chips) = 80 sc
- Air popped popcorn (3 cups) = 75 sc
- Quaker rice cakes (2) = 56 sc
- Trail mix (1oz) = 45 sc
- Wasa original crispbread (2 pieces) = 80 sc
Beverages
- Apple juice (8oz) = 116 sc
- Coors light beer (1 bottle) = 20 sc
- Michelob Ultra beer (1 bottle) = 10 sc
- Miller lite beer (1 bottle) = 13 sc
- O’doul’s beer (1 bottle) = 53 sc
- Diet Rockstar (8oz)= 8sc
- Sugar free Red Bull (8oz) = 11 sc
- Schweppes Ginger ale (4 oz) = 46 sc
- Grapefruit juice light (8 0z) = 120 sc
- Orange juice (8 0z) = 104 sc
- Gatorade, lemonade (4 oz) = 30 sc
- V8 (8 oz) = 40 sc
- Dessert wine (3 oz glass) = 80 sc
- Red wine (3 oz glass) = 14 sc
- White wine (3 oz glass) = 15 sc
Condiments
- Unsweetened apple sauce (1/2 cup) = 56 sc
- Barbecue sauce (2 Tbsp) = 102 sc
- Cocktail sauce (2 Tbsp) = 30 sc
- Honey (1 Tbsp) = 69 sc
- Ketchup (1 Tbsp) = 15 sc
- Miracle Whip, light (2 Tbsp) = 24 sc
- Peanut butter (2 Tbsp) = 25 sc
- Ranch dressing (2 Tbsp) = 8 sc
- Teriyaki sauce (2 Tbsp) = 28 sc
- Xylitol crystals (1 Tbsp) = 24 sc
Frozen Foods
Amy’s Frozen meals
- Black been and vegetable enchilada = 88 sc
- Mexican tofu scramble = 160 sc
- Shepherd’s pie = 108 sc
- Spinach Feta pocket sandwich = 136 sc
Lean Cuisine
- Alfredo Pasta with chicken and broccoli = 180 sc
- Baked chicken = 120 sc
- Beef pot roast = 104 sc
- Chicken and vegetables = 116 sc
- Chicken marsala = 116 sc
- Garlic beef and broccoli = 172 sc
- Glazed chicken = 116 sc
- Grilled chicken causer bowl = 132 sc
- Lemongrass chicken = 140 sc
- Meatloaf with Gravy & whipped potatoes = 100 sc
- Roasted chicken with lemon pepper fettuccini = 112 sc
- Roasted garlic chicken = 44 sc
- Roasted turkey & vegetables = 72 sc
- Rosemary chicken = 108 sc
- Salisbury steak wth mac and cheese = 92 sc
- Salmon with basil = 100 sc
- Shrimp alfredo = 112 sc
- Shrimp and angel hair pasta = 136 sc
- Steak tips portobello = 56 sc
- Stuffed cabbage = 112 sc
- Swedish meatballs = 140 sc