TABLE OF 100 FOOD UNITS
Reading edition
Wt. of 100 Calories Per cent of
Name of Food “Portion” Containing 100 Food Units (approx.) Grams Oz. Proteid Fat Carbohydrate
COOKED MEATS
[17]Beef, r’nd, boiled (fat) Small serving 36 1.3 40 60 00
[17]Beef, r’d, boiled (lean) Large serving 62 2.2 90 10 00
[17]Beef, r’d, boiled (med.) Small serving 44 1.6 60 40 00
[17]Beef, 5th rib, roasted Half serving 18.5 .65 12 88 00
[17]Beef, 5th rib, roasted Very small s’v’g 25 .88 18 82 00
[18]Beef, ribs boiled Small serving 30 1.1 27 73 00
[16]Calves foot jelly 112 4.0 19 00 81
[16]Chicken, canned One thin slice 27 .96 23 77 00
[16]Lamb chops, boiled, av One small shop 27 .96 24 76 00
[16]Lamb, leg, roasted Ord. serving. 50 1.8 40 60 00
[17]Mutton, leg, boiled Large serving 34 1.2 35 65 00
[17]Pork, ham, boiled (fat) Small serving 20.5 .73 14 86 00
[17]Pork, ham, boiled Ord. serving 32.5 1.1 28 72 00
[17]Pork, ham, r’st’d, (fat) Small serving 27 .96 19 81 00
[17]Pork, ham, r’st’d, (lean) Small serving 34 1.2 33 67 00
[16]Turkey, as pur., canned Small serving 28 .99 23 77 00
[17]Veal, leg, boiled Large serving 67.5 2.4 73 27 00
VEGETABLES
[16]Artichokes, av. canned 430 15 14 0 86
[16]Asparagus, av. canned 540 19 33 5 62
[16]Asparagus, av. cooked 206 7.19 18 63 19
[16]Beans, baked, canned Small side dish 75 2.66 21 18 61
[16]Beans, Lima, canned Large side dish 126 4.44 21 4 75
[16]Beans, string, cooked Five servings 480 16.66 15 48 37
[16]Beets edible portion, cooked Three servings 245 8.7 2 23 75
[16]Cabbage, edible portion 310 11 20 8 72
Carrots, cooked Two servings 164 5.81 10 34 56
[16]Cauliflower, as purchased 312 11 23 15 62
[16]Celery, edible portion 540 19 24 5 71
Corn, sweet, cooked One side dish 99 3.5 13 10 77
[16]Cucumbers, edible pt 565 20 18 10 72
[16]Egg plant, edible pt 350 12 17 10 73
Lentils, cooked 89 3.15 27 1 72
[16]Lettuce, edible pt. 505 13 25 14 61
[16]Mushrooms, as purchased 215 7.6 31 8 61
Onions, fresh, edible pt. 200 7.1 13 5 82
[16]Onions, cooked 2 large s’v’gs. 240 8.4 12 40 48
Parsnips, cooked 163 5.84 10 34 56
[16]Peas, green, canned Two servings 178 6.3 25 3 72
[16]Peas, green, cooked One serving 85 3 23 27 50
Potatoes, baked One good sized 86 3.05 11 1 88
[16]Potatoes, boiled One large sized 102 3.62 11 1 88
[16]Potatoes, mashed (creamed) One serving 89 3.14 10 25 65
[16]Potatoes, chips One-half s’v’g. 17 .6 4 63 33
[16]Potatoes, sweet, cooked Half av. potato 49 1.7 6 9 85
[16]Pumpkins, edible pt. 380 13 15 4 81
Radishes, as purchased 480 17 18 3 79
Rhubarb, edible, pt. 430 15 10 27 63
[16]Spinach, cooked Two ord. s’v’g. 174 6.1 15 66 19
Squash, edible pt. 210 7.4 12 10 78
[16]Succotash, canned Ord. serving 100 3.5 15 9 67
[16]Tomatoes, fresh as purchased Four av. 430 15 15 16 69
Tomatoes, canned 43 15.2 21 7 72
[16]Turnips, edible pt. 2 large s’v’gs. 246 8.7 18 4 83
Vegetable oysters 273 9.62 10 51 39
FRUITS (DRIED)
[16]Apples, as purchased 34 1.2 3 7 90
Apricots, as purchased 35 1.24 7 3 90
[16]Dates, edible portion Three large 28 .99 2 7 91
[16]Dates, as purchased 31 1.1 2 7 91
[16]Figs, edible portion One large 31 1.1 5 0 95
[16]Prunes, edible portion Three large 32 1.14 3 0 97
[16]Prunes, as purchased 38 1.35 3 0 97
[16]Raisins, edible portion 28 1. 3 9 88
[16]Raisins, as purchased 31 1.1 3 9 88
FRUITS (FRESH OR COOKED)
[16]Apples, as purchased Two apples 206 7.3 3 7 90
Apples, baked 94 3.3 2 5 93
Apples, sauce Ord. serving 111 3.9 2 5 93
Apricots, cooked Large serving 131 4.61 6 0 94
[16]Bananas, edible pt. One large 100 3.5 5 5 90
[16]Blackberries 170 5.9 9 16 75
Blueberries 128 4.6 3 8 89
[16]Blueberries, canned 165 5.8 4 9 87
Cantaloupe Half or. serv’g. 243 8.6 6 0 94
[16]Cherries, edible portion 124 4.4 5 10 85
[16]Cranberries, as purchased 210 7.5 3 12 85
[16]Grapes, as purchased av. 136 4.8 5 15 80
Grape fruit 215 7.57 7 4 89
Grape juice Small glass 120 4.2 0 0 100
Gooseberries 261 9.2 5 0 95
Lemons 215 7.57 9 14 77
[16]Lemon juice 246 8.77 0 0 100
Nectarines 147 5.18 4 0 96
Olives, ripe About seven 37 1.31 2 91 7
Oranges, as purchased, av. One very large 270 9.4 6 3 91
[16]Oranges, juice Large glass 188 6.62 0 0 100
Peaches, as purchased av. Three ordinary 290 10. 7 2 91
[16]Peaches, sauce Ord. serving 136 4.78 4 2 94
Peaches, juice Ordinary glass 136 4.80 0 0 100
Pears One large pear 173 5.40 4 7 89
[16]Pears, sauce 113 3.98 3 4 93
Pineapples, edible p’t’n, av. 226 8. 4 6 90
[16]Raspberries, black 146 5.18 10 14 76
Raspberries, red 178 6.29 8 0 92
Strawberries, av. Two servings 260 9.1 10 15 75
[16]Watermelon, av. 760 27. 6 6 88
DAIRY PRODUCTS
[16]Butter Ordinary pat 12.5 .44 .5 99.5 00
[16]Buttermilk 1½ glass 275 9.7 34 12 54
[16]Cheese, Am., pale 1½ cubic in. 22 .77 25 73 2
[16]Cheese, cottage 4 cubic in. 89 3.12 76 8 16
[16]Cheese, full cream 1½ cubic in. 23 .82 25 73 2
[16]Cheese, Neufchatel 1½ cubic in. 29.5 1.05 22 76 2
[16]Cheese, Swiss 1½ cubic in. 23 .8 25 74 1
[16]Cheese, pineapple 1½ cubic in. 20 .72 25 73 2
[16]Cream ¼ ord. glass 49 1.7 5 86 9
Kumyss 188 6.7 21 37 42
[16]Milk, condensed, sweetened 30 1.06 10 23 67
[16]Milk, condensed, unsweet’d 59 2.05 24 50 26
[16]Milk, skimmed 1½ glass 255 9.4 37 7 56
[16]Milk, whole Small glass 140 4.9 19 52 29
Milk, human, 2nd week 162 5.7 11 47 42
Milk, human, 3rd month 171 6 7 46 47
[16]Whey Two glasses 360 13 15 10 75
CAKES, PASTRY, PUDDINGS AND DESSERTS
[16]Cake, chocolate layer Half ord. sq. pc. 28 .98 7 22 71
[16]Cake, gingerbread Half ord. sq. pc. 27 .96 6 23 71
Cake, sponge Small piece 25 .89 7 25 68
Custard, caramel 71 2.51 19 10 71
Custard, milk Ordinary cup 122 4.29 26 56 18
Custard, tapioca Two-thirds ord. 69.5 2.45 9 12 79
[16]Doughnuts Half a doughn’t 23 .8 6 45 49
[16]Lady fingers Two 27 .95 10 12 78
[16]Macaroons Four 23 .82 6 33 61
[16]Pie, apple One-third piece 38 1.3 5 32 63
[16]Pie, cream One-fourth piece 30 1.1 5 32 63
[16]Pie, custard One-third piece 55 1.9 9 32 59
[16]Pie, lemon One-third piece 38 1.35 6 36 58
[16]Pie, mince One-fourth piece 35 1.2 8 38 54
[16]Pie, squash One-third piece 55 1.9 10 42 48
Pudding, apple sago 81 3.02 6 3 91
Pudding, brown betty Half ord. s’v’g. 56.6 2. 7 12 81
Pudding, cream rice Very small s’v’g. 75 2.65 8 13 79
Pudding, Indian meal Half ord. ser’g. 56.6 2. 12 25 63
Pudding, apple tapioca Small serving 79 2.8 1 1 98
Tapioca, cooked Ord. serving 108 3.85 1 1 98
SWEETS AND PICKLES
[16]Catsup, tomato, av. 170 6. 10 3 87
Candy, plain 26 .9 0 0 100
Candy, chocolate 30 1.1 1 4 95
[16]Honey Four teasp’ns 30 1.05 1 0 99
[16]Marmalade (orange) 28.3 1 .5 2.5 97
[16]Molasses, cane 35 1.2 .5 0 99.5
[16]Olives, green, edible portion Five to seven 32 1.1 1 84 15
[16]Olives, ripe, edible portion Five to seven 38 1.3 2 91 7
[16]Pickles, mixed 415 14.6 18 15 67
[16]Sugar, granulated Three heaping tsp. or 1½ lumps 24 .86 0 0 100
[16]Sugar, maple Four teaspoons 29 1.03 0 0 100
[16]Syrup, maple Four teaspoons 35 1.2 0 0 100
NUTS, EDIBLE PORTION
[16]Almonds, av. Eight to 15 15 .53 13 77 10
[16]Beechnuts 14.8 .52 13 79 8
[16]Brazil nuts Three ord. size 14 .49 10 86 4
[16]Butternuts 14 .50 16 82 2
[16]Cocoanuts 16 .57 4 77 19
[16]Chestnuts, fresh, av. 40 1.4 10 20 70
[16]Filberts, av. Ten nuts 14 .48 9 84 7
[16]Hickory nuts 13 .47 9 85 6
[16]Peanuts, av. Thirteen double 18 .62 20 63 17
[16]Pecans, polished About eight 13 .46 6 87 7
[16]Pine nuts, (pignolias) About eighty 16 .56 22 74 4
[16]Walnuts, California About six 14 .48 10 83 7
CEREALS
[16]Bread, brown, average Ord. thick slice 43 1.5 9 7 84
[16]Bread, corn (johnnycake) av. Small square 38 1.3 12 16 72
[16]Bread, white, home made Ord. thick slice 38 1.3 13 6 81
[16]Cookies, sugar Two 24 .83 7 22 71
Corn flakes, toasted Ord. cer. dish f’l. 27 .97 11 1 88
[16]Corn meal, granular, av. 2½ level tbsp. 27 .96 10 5 85
Corn meal, unbolted, av. Three tbsp. 26 .92 9 11 80
[16]Crackers, graham Two crackers 23 .82 9.5 20.5 70
[16]Crackers, oatmeal Two crackers 23 .81 11 24 65
[16]Crackers, soda 3½ “Uneedas” 24 .83 9.4 20 70.6
[16]Hominy, cooked Large serving 120 4.2 11 2 87
[16]Macaroni, av. 27 .96 15 2 83
Macaroni, cooked Ord. serving 110 3.85 14 15 71
[16]Oatmeal, boiled 1½ serving 159 5.6 18 7 75
[16]Popcorn 24 .86 11 11 78
[16]Rice, uncooked 28 .98 9 1 90
[16]Rice, boiled Ord. cereal dish 87 3.1 10 1 89
[16]Rice, flakes Ord. cereal dish 27 .94 8 1 91
[16]Rolls, Vienna, av. One large roll 35 1.2 12 7 81
[16]Shredded wheat One biscuit 27 .94 13 4.5 82.5
[16]Spaghetti, average 28 .97 12 1 87
[16]Wafers, vanilla Four 24 .84 8 13 71
Wheat, flour, e’t’e w’h’t, av. Four tbsp. 27 .96 15 5 80
[16]Wheat, flour, graham, av. 4½ tbsp. 27 .96 15 5 80
[16]Wheat, flour, patent, family and straight grade spring wheat, av. Four tbsp. 27 .97 12 3 85
[16]Zwieback Size of thick slice of bread 23 .81 9 21 70
MISCELLANEOUS
[16]Eggs, hen’s boiled One large egg 59 2.1 32 68 00
[16]Eggs, hen’s whites Of six eggs 181 6.4 100 0 00
[16]Eggs, hen’s yolks Two yolks 27 .94 17 83 00
[16]Omelet 94 3.3 34 60 6
[16]Soup, beef, av. 380 13. 69 14 17
[16]Soup, bean, av. Very large plate 150 5.4 20 20 60
[16]Soup, cream of celery Two plates 180 6.3 16 47 37
[16]Consomme 830 29. 85 00 15
[16]Clam chowder Two plates 230 8.25 17 18 65
[16]Chocolate, bitter Half-a-square 16 .56 8 72 20
[16]Cocoa 20 .69 17 53 30
Ice cream (Phila) Half serving 45 1.6 5 57 38
Ice cream (New York) Half serving 48 1.7 7 47 46
Tables Showing Average Height, Weight, Skin Surface and Food Units Required Daily With Very Light Exercise
BOYS
Age Height in Weight in Surface in Calories or
Inches Pounds Square Feet Food Units
5 41.57 41.09 7.9 816.2
6 43.75 45.17 8.3 855.9
7 45.74 49.07 8.8 912.4
8 47.76 53.92 9.4 981.1
9 49.69 59.23 9.9 1,043.7
10 51.58 65.30 10.5 1,117.5
11 53.33 70.18 11.0 1,178.2
12 55.11 76.92 11.6 1,254.8
13 57.21 84.85 12.4 1,352.6
14 59.88 94.91 13.4 1,471.3
GIRLS
Age Height in Weight in Surface in Calories or
Inches Pounds Square Feet Food Units
5 41.29 39.66 7.7 784.5
6 43.35 43.28 8.1 831.9
7 45.52 47.46 8.5 881.7
8 47.58 52.04 9.2 957.1
9 49.37 57.07 9.7 1,018.5
10 51.34 62.35 10.2 1,081.0
11 53.42 68.84 10.7 1,148.5
12 55.88 78.31 11.8 1,276.8
MEN
Height Weight Surface in Calories or Food Units
in In. in Pounds Square Ft. Proteids Fats Carbohydrates Total
61 131 15.92 197 591 1,182 1,970
62 133 16.06 200 600 1,200 2,000
63 136 16.27 204 612 1,224 2,040
64 140 16.55 210 630 1,260 2,100
65 143 16.76 215 645 1,290 2,150
66 147 17.06 221 663 1,326 2,210
67 152 17.40 228 684 1,368 2,280
68 157 17.76 236 708 1,416 2,360
69 162 18.12 243 729 1,458 2,430
70 167 18.48 251 753 1,506 2,510
71 173 18.91 260 780 1,560 2,600
72 179 19.34 269 807 1,614 2,690
73 185 19.89 278 834 1,668 2,780
74 192 20.33 288 864 1,728 2,880
75 200 20.88 300 900 1,800 3,000
WOMEN
Height Weight Surface in Calories or Food Units
in In. in Pounds Square Ft. Proteids Fats Carbohydrates Total
59 119 14.82 179 537 1,074 1,790
60 122 15.03 183 549 1,098 1,830
61 124 15.29 186 558 1,116 1,860
62 127 15.50 191 573 1,146 1,910
63 131 15.92 197 591 1,182 1,970
64 134 16.13 201 603 1,206 2,010
65 139 16.48 209 627 1,254 2,090
66 143 16.76 215 645 1,290 2,150
67 147 17.06 221 663 1,326 2,210
68 151 17.34 227 681 1,362 2,270
69 155 17.64 232 696 1,392 2,320
70 159 17.92 239 717 1,434 2,390
NOTE—With active exercise an increase of about 20 per cent total food units may be needed.
DIETARY CALCULATION WITH FOOD VALUES IN CALORIES PER OUNCE
Breakfast Proteids Fats Carbohydrates Total
Gluten Gruel 5 oz. 23.5 1.0 30.0
Soft-Boiled Egg 26.3 41.9
Malt Honey 1 oz. 86.2
Creamed Potatoes 5 oz. 15.0 40.0 104.0
Zwieback 2 oz. 22.8 52.8 171.6
Pecans ¾ oz. 8.4 141.0 13.4
Apple 5 oz. 2.5 6.5 83.0
98.5 283.2 488.2 869.9
DIETARY CALCULATION WITH FOOD SERVED IN 100 CALORIES PORTIONS
Dinner Portions in serving Proteins Fats Carbohydrates Total
French Soup ½ 10 20 20
Nut Sauce 1 29 55 16
Macaroni, Egg 1 15 59 26
Baked Potato 2 22 2 176
Cream Gravy ½ 5 33 12
Biscuit 1½ 20 2 128
Butter 1 1 99
Honey 2 200
Celery ¼ 4 21
Apple Juice ½ 50
10¼ 106 270 649 1,025
Hourly Outgo in Heat and Energy from the Human Body as Determined in the Respiration Calorimeter by the U. S. Dept. of Agriculture
Average (154 lbs) Calories
Man at rest (asleep) 65
Sitting up (awake) 100
Light exercise 170
Moderate exercise 190
Severe exercise 450
Very severe exercise 600