The Top 200+ Tracked Foods

Beer

12 fl oz

5

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 with fat-free creamer

1 cup

1

Coffee with skim milk and sugar (2 Tbsp milk, 2 tsp sugar)

1 cup

3

Coffee with skim milk without sugar (2 Tbsp milk)

1 cup

0

Coffee with 2% milk without sugar (2 Tbsp milk)

1 cup

1

Decaffeinated black coffee

8 fl oz

0

Diet soda

8 fl oz

0

Fresh orange juice

8 fl oz

4

Plain unsweetened almond milk

8 fl oz

1

Red wine

5 fl oz

4

Unsweetened iced tea

8 fl oz

0

Unsweetened vanilla almond milk

1 cup

1

Vodka

1.5 fl oz

4

Water

8 fl oz

0

White wine

5 fl oz

4

Corn tortilla

1 medium

1

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

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, plain*

1 cup

4

Cooked white corn grits

1 cup

5

Homemade granola

1 Tbsp

1

Uncooked oatmeal, plain*

½ cup

3

Uncooked old-fashioned rolled oats*

½ cup

3

Ketchup

1 Tbsp

1

Light mayonnaise

1 Tbsp

1

Mayonnaise

1 Tbsp

3

Mustard

1 Tbsp

0

Olives

6 large

1

Teriyaki sauce

1 Tbsp

1

BBQ sauce

2 Tbsp

3

American cheese

1 slice

5

Cheddar

1 oz

5

Cream cheese

1 Tbsp

3

Crumbled feta cheese

1 oz

3

Eggs

1 item

0

Egg whites

3 items

0

Fat-free cottage cheese*

½ cup

2

Fat-free half-and-half

2 Tbsp

1

Fat-free skim milk

1 cup

3

Fried eggs (made with 1 tsp oil)

2 items

1

Fresh mozzarella cheese

1 oz

3

Grated Parmesan cheese

1 oz

4

Half-and-half cream

2 Tbsp

2

Hard-boiled eggs

1 item

0

Light cream cheese

1 Tbsp

1

Low-fat 1% milk

1 cup

4

1% low-fat cottage cheese

½ cup

2

Parmesan cheese

1 oz

4

Part-skim mozzarella cheese

1 oz

3

Plain fat-free Greek yogurt*

1 cup

3

Plain fat free yogurt*

1 cup

4

Provolone cheese

1 oz

4

2% reduced-fat milk

1 cup

5

Reduced-fat sour cream

2 Tbsp

2

Regular butter, salted or unsalted

1 tsp

2

Scrambled eggs (with butter and milk)

2 eggs

3

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 filet

3 oz

0

Cooked shrimp

3 oz

0

Cooked tilapia

3 oz

0

Cooked wild Atlantic salmon filet

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

3

Fresh fruit salad*

1 cup

2

Fresh raspberries*

1 cup

1

Fresh watermelon*

1 cup

2

Grapefruits*

½ medium

3

Grapes*

1 cup

4

Mandarin oranges*

1 medium

1

Mangoes*

1 small

7

Mixed berries*

1 cup

1

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

2 Tbsp

2

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

Semisweet chocolate chips

1 Tbsp

3

Sugar

1 tsp

1

Table salt

1 pinch

0

Unpacked brown sugar

1 tsp

1

Almond butter

1 Tbsp

3

Jelly

1 Tbsp

3

Homemade guacamole

2 Tbsp

1

Peanut butter

1 Tbsp

3

Salsa*

2 Tbsp

0

Store-bought hummus

2 Tbsp

2

Beef rib eye roast, boneless lean, cooked

3 oz

5

Cooked 80% lean ground beef

3 oz

7

Cooked 85% lean ground beef

3 oz

6

Cooked 90% lean ground beef

3 oz

0

Cooked 95% lean ground beef

3 oz

0

Cooked 85% lean ground turkey

3 oz

6

Cooked 93% lean ground turkey

3 oz

0

Cooked 92% lean ground chicken

3 oz

0

Cooked 99% fat-free ground turkey breast

3 oz

0

Cooked Canadian bacon

2 slices

1

Cooked ham

3 oz

4

Cooked lean and trimmed beef brisket

3 oz

5

Cooked lean beef steak

3 oz

0

Cooked lean bone-in center rib pork chop

3 oz

0

Cooked lean boneless pork chop

3 oz

0

Cooked lean New York strip steak

3 oz

0

Cooked pork tenderloin

3 oz

0

Cooked skinless boneless chicken or turkey breasts

3 oz

0

Cooked skinless boneless chicken or turkey thighs

3 oz

0

Cooked skinless boneless chicken or turkey drumsticks

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 chicken or turkey breast (honey and maple varieties excluded)

2 oz

0

Deli-sliced honey or maple chicken or turkey breast

2 oz

1

Grilled skinless boneless chicken breast

3 oz

0

Lean deli-sliced honey ham

2 oz

2

Pepperoni

15 slices

6

Regular beef hot dog

1 item

6

Balsamic vinegar

1 Tbsp

1

Balsamic vinaigrette salad dressing

2 Tbsp

3

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

2 Tbsp

2

Olive oil

1 tsp

1

Store-bought ranch dressing

2 Tbsp

5

Cooked jasmine rice

1 cup

6

Cooked medium-grain brown rice

1 cup

6

Cooked spaghetti

1 cup

5

Cooked quinoa

1 cup

5

Cooked white rice

1 cup

6

Cooked white penne pasta

1 cup

4

Cooked white spaghetti

1 cup

5

Cooked whole-wheat penne pasta

1 cup

3

Cooked whole-wheat spaghetti pasta

1 cup

4

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

Caesar side salad, restaurant type

1 salad

7

California sushi roll

6 pieces

8

Chicken salad, homemade or restaurant type

½ cup

6

Chicken tenders, restaurant type

1 cup

6

French fries

11 items

4

Hamburger patty

1 patty

8

Homemade coleslaw

½ cup

5

Lasagna with meat and sauce

1 cup

11

Mashed potatoes home-prepared with whole milk and butter

1 cup

8

Meat loaf

1 slice

8

Plain mashed potatoes*

½ cup

2

Traditional refried beans

½ cup

2

Tuna salad

½ cup

4

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

Pistachio nuts, shelled

¼ cup

5

Pecan halves

¼ cup

5

Potato chips

1 oz

5

Pretzels

1 oz

3

Rice cakes, plain

1 cake

1

Saltine crackers

5 crackers

2

Sunflower seeds

1 Tbsp

1

Tortilla chips

12 chips

4

Walnuts

¼ cup

6

Chicken noodle soup

1 cup

3

Chili with meat and beans

1 cup

5

Minestrone soup

1 cup

2

Miso soup

1 cup

1

Vegetable soup

1 cup

3

Vegetable beef soup

1 cup

2

Wonton soup, restaurant type

1 cup

2

Broccoli

1 cup

0

Canned black beans

½ cup

0

Canned chickpeas

½ cup

0

Carrots

1 cup

0

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, cooked or canned*

½ cup

2

Corn on the cob*

1 ear

3

Cucumber

1 cup

0

Green beans

1 cup

0

Lettuce, all types

1 cup

0

Mixed vegetables*

⅔ cup

1

Mushrooms

1 cup

0

Plain baked potatoes*

1 medium

4

Roasted potatoes (with olive oil)

½ cup

3

Spinach

1 cup

0

Tomatoes

1 cup

0