| FOOD |
Score |
FOOD |
Score |
| GRAIN PRODUCTS |
| Instant rice |
91 |
Quick Oats Instant
Porridge |
65 |
| Corn chips |
72 |
Bamati white rice |
58 |
| Millet |
71 |
Whole wheat pita |
57 |
| Corn tortilla |
70 |
White rice |
56 |
| Corn meal |
68 |
Oatmeal cookie |
55 |
| Rye crackers |
68 |
Corn(sweet) |
55 |
| Taco shell |
68 |
Oatmeal |
48 |
| Stoned wheat
thins |
67 |
Bulgar |
48 |
| Couscous |
65 |
Barley |
25 |
| CEREAL |
| Kellogg's Corn
Flakes |
92 |
Shredded Wheat |
67 |
| Rice Chex |
89 |
Cream of Wheat |
66 |
| Kellogg's
Crispix |
87 |
Quick Oats Life |
66 |
| Corn Chex |
83 |
Life |
66 |
| Rice Krispies |
82 |
Kellog's Raisin Bran |
61 |
| Kellog's Rice
Krispies |
82 |
Mini Shredded Wheats |
58 |
| Corn Pops |
80 |
Bran Chex |
58 |
| Grape nuts
flakes |
80 |
Mueseli |
56 |
| Grapenuts |
75 |
Frosted Flakes |
55 |
| Total |
76 |
Kellogg's Special K |
54 |
| Cheerios |
74 |
All Bran |
51 |
| Puffed wheat |
74 |
Bran Buds + psyll |
45 |
| Instant Cream
of Wheat |
74 |
|
|
| BREAD |
| French,
baguette |
95 |
Hamburger buns |
61 |
| Pretzels |
81 |
Cheese pizza |
60 |
| Kaiser roll |
73 |
Bran muffin |
60 |
| Bagel |
72 |
Blueberry muffin |
59 |
| White bread |
70 |
Pita |
57 |
| Melba Toast |
70 |
Sourdough |
54 |
| Whole wheat
bread |
69 |
Oat and raisin bread |
54 |
| American rye
bread |
68 |
Oat bran bread |
48 |
| Croissant |
67 |
Banana bread |
47 |
| 100% whole rye
bread |
65 |
Pumpernickel bread |
41 |
| CAKES/COOKIES/CANDIES |
| Rice cakes |
82 |
Sara lee pound cake |
54 |
| Jelly beans |
80 |
Pound cake |
54 |
| Vanilla Wafers |
77 |
Strawberry jam |
51 |
| Graham
crackers |
74 |
Chocolate bar |
49 |
| Saltine
crackers |
74 |
Apple cinnamon |
44 |
| Honey |
73 |
Betty Crocker Vanilla
Cake with vanilla frosting |
42 |
| Life savers |
70 |
Snickers bar |
41 |
| Flan cake |
65 |
Betty Crocker
Chocolate cake with frosting |
38 |
| Table sugar |
65 |
Fructose |
22 |
| Shortbread
cookies |
64 |
|
|
| PASTA |
| Linguine |
55 |
Vermicelli |
35 |
| Cheese
Tortellini |
50 |
Spaghetti(5 min.
boiled) |
33 |
| Macaroni |
45 |
Fettuccini |
32 |
| Spaghetti (15
min. boiled) |
44 |
Spaghetti (protein
enrich) |
28 |
| Spaghetti whole
wheat |
37 |
|
|
| BEVERAGES |
| Gatorade |
78 |
Grapefruit juice |
48 |
| Ocean Spray
cranberry juice cocktail |
68 |
Pineapple juice |
46 |
| Coca Cola |
63 |
Soy milk (full fat) |
44 |
| Orange
juice-frozen concentrate |
57 |
Apple juice |
41 |
| Orange juice-
fresh |
52 |
Tomato juice |
38 |
| Nestle hot
chocolate mix |
51 |
Soy milk (low fat) |
30 |
| DAIRY/SOY DAIRY
SUBSTITUTE |
| Tofu frozen
dessert |
115 |
Chocolate milk |
35 |
| Ice cream |
47 |
Yogurt (low fat,
sugar) |
33 |
| Pudding |
44 |
Milk (fat free) |
32 |
| Custard |
43 |
Soy milk |
31 |
| Yogurt(fruit) |
36 |
Whole milk |
30 |
| |
|
Yogurt |
14 |
| FRUIT |
| Water melon |
72 |
Orange |
43 |
| Pineapple |
66 |
Grapes |
43 |
| Cantaloupe |
65 |
Strawberries (fresh) |
40 |
| Raisins |
64 |
Yogurt (fruit) |
36 |
| Apricot
(canned in light syrup) |
64 |
Apple |
36 |
| Papaya |
60 |
Pear |
36 |
| Peaches
(canned in heavy syrup) |
58 |
Apricot (dried) |
31 |
| Fruit cocktail (Delmonte) |
55 |
Peaches (canned in
light syrup) |
30 |
| Banana |
53 |
Prunes |
29 |
| Kiwi |
52 |
Peach(fresh) |
28 |
| Mango |
51 |
Plum |
24 |
| Dates |
50 |
Grapefruit |
25 |
| Pear (canned
in pear juice) |
44 |
Cherries |
22 |
| NUTRITIONAL-SUPPORT
PRODUCTS |
| Enercal Plus |
61 |
Ensure |
50 |
| Choice DM |
23 |
|
|
| MEAL REPLACEMENT
BAR |
| Kudos whole
grain bars (chocolate) |
61 |
L.E.A.N Nutribar
(chocolate crunch) |
30 |
| Pure-protein
bar (strawberry) |
43 |
L.E.A.N Nutribar
(peanut crunch) |
30 |
| Pure-protein
bar (with chocolate) |
40 |
Pure Protein bar
(peanut butter) |
22 |
| Pure-protein
bar (chocolate deluxe) |
38 |
|
|
| POTATO |
| Potato(white,
boiled) |
104 |
Mashed potato |
73 |
| Red potato
(baked) |
93 |
Potato chips |
54 |
| Instant mashed
potatoes |
83 |
Sweet potato |
54 |
| French fries |
76 |
Yam |
51 |
| LEGUMES |
| Canned green
pea soup |
66 |
Lima beans (frozen) |
32 |
| Split pea soup
with ham |
66 |
Lima beans (boiled) |
32 |
| Canned black
bean soup |
64 |
Chick peas, boiled |
31 |
| Canned kidney
beans |
52 |
Marrow gat peas,
boiled |
31 |
| Baked beans |
48 |
Navy beans, boiled |
31 |
| Peas |
48 |
Cannellini beans |
31 |
| Green pea
(frozen) |
47 |
Lentils (green,
brown) |
30 |
| Pinto-eyed
peas, boiled |
45 |
Lentils |
28 |
| Canned
chickpeas |
45 |
Read lentils (boiled) |
27 |
| Lentil soup |
44 |
Kidney beans |
23 |
| Black eyed
peas |
42 |
Dried peas |
22 |
| Butter beans |
36 |
Soy beans, boiled |
20 |
| Garbanzo beans |
34 |
Peanuts |
13 |
| |
|
Beans (string or
green) |
0 |
| NUTS |
| Cashews |
22 |
Macademia |
0 |
| Almonds |
0 |
Pecans |
0 |
| Brazil nuts |
0 |
Walnuts |
0 |
| Hazelnuts |
0 |
|
|
| VEGETABLES |
| Carrots |
92 |
Eggplant |
0 |
| Beets (canned) |
64 |
Snow peas |
0 |
| Asparagus (canned) |
0 |
Artichokes |
0 |
| Tomato soup |
38 |
Peppers |
0 |
| Tomato |
15 |
Spinach |
0 |
| Mushroom |
0 |
Summer squash |
0 |
| Broccoli |
0 |
|
|
| Cabbage |
0 |
Cucumber |
0 |
| Cauliflower |
0 |
Zucchini |
0 |
Celery |
0 |
Lettuce |
0 |
| MEAT/PROTEIN |
| Beef |
0 |
Fish |
0 |
| Cheese
Tortellini |
0 |
Lamb |
0 |
| Chicken |
0 |
Pork |
0 |
| Eggs |
0 |
Veal |
0 |
|
|
|
|
