xt75mk655j2s https://exploreuk.uky.edu/dips/xt75mk655j2s/data/mets.xml   Kentucky Agricultural Experiment Station. 1935 journals kaes_circulars_233_02 English Lexington : The Service, 1913-1958. Contact the Special Collections Research Center for information regarding rights and use of this collection. Kentucky Agricultural Experiment Station Circular (Kentucky Agricultural Experiment Station) n. 233 text Circular (Kentucky Agricultural Experiment Station) n. 233 1935 2014 true xt75mk655j2s section xt75mk655j2s    
    UNIVERSITY OF KENTUCKY
cs-  *
diy   COLLEGE OF AGRICULTURE
>i>   . . . .
;il._  i EXt€IlSlOI'l DIVISIOII
Wi   THOMAS P. c00PER, Dean and nareemr
the  
xml  
my   ··""·*
Zlll~  {Q
`¤'>‘  
: t ·  f`{`
if  gg CIRCULAR NO. 233
M i  if (Revised)
.:m~  
my  gg
liilv  
new  j  
  ONE-HUNDRED-CALORIE PORTIONS OF
 { FOODS COMMONLY USED IN KENTUCKY
  Lexington, Ky.
  August, was
  Published in connection with the agricultural extension work carried OH by
  °00D€1`f•~ii0l1 0f the College oi Agriculture, University of Kentucky, with U18
  U· SA- D€D¥U`U11€I1f of Agriculture, and distributed in furtherance 0f the work
  Dr0\‘ldcd for in the Act of Congress of M:-my 8. 1914-
  i  

 2;% 
 V
 ‘
 
W  e
° cl
T; O
i  tn
l "  (_1
 1: 11
 `

  
V? 
  CIRCULAR NO. 233
  (Revised)
  ONE-HUNDRED-CALORIE PORTIONS OF
 e_ _ FOODS COMMONLY USED IN KENTUCKY
  Compiled by FLORENCE IMLAY, V
  Field Agent in Foods and Nutrition
 iii The following material will be found useful by homemakers’
  clubs in studying the energy values of various foods.
  A calorie is a measure of energy expressed in terms of heat.
 ET One calorie is the amount of heat required to raise the tempera-
4 ture of one pound of water four degrees Fal1renl1eit.* Because
  of the small amount of most foods required for one calorie of
  e heat, it is customary to speak in terms of 100-calorie portions.
  E. P.=Edible portion I'.=Tab1espoon
 `~ 5 A. P.=As Purchased t.=Teaspoon
  " =Inches c.=Cup _
  D.=Diameter
  I BEVERAGES 100-calorie portion
  Cocoa (dry) ....................... ,. ........... 2% T.
 {Ii Cocoa (1 c. milk, 2 t. cocoa,
l` 2 t. sugar) .................................. % c. (scant)
  Grape juice ...._.____,,_.._____,_,,.___,,,_.... ya (;_
  Grapefruit juice _____________,__....__,,,._ ..,1;, c,
 » Lemon juice ........._._...................._._. 1% c, ‘
  Milk: Whole .,,.,,,,.,_.__,,,,,,..,,._....., % c,
  Skimmed _______________________,____ 1% C,
  Buttermilk _,__,__,___,__,__,,..... 1% c,
  Ofwge juice .................................. 1 c,
  °` SUWQUY Speaking, the calorie should be denned in terms of the gram
 VIZ ima Cenhgmdé Gqgfee. Our definition states the practical equivalent in
5 ;  €1"mS of the familiar pound and Fahrenheit degree.

 · 4 Kemmclay Ecvfmsion Circular N0. 233  
I Il BREADS, BISCUITS   l
AND CRACKERS 100—cal0rie portion  
Biscuits ............................................ 2 small j= 
Bread; Rye _____,......_,....................i. 1% slice 3%," X 4" X M2"  S
Wliite _________,_,____...._,,...... .2 slices 3" X SEQ" X %"  
White, raisin ______...,,,...... 1 slice 3%" X 31/;" X %"  
KN/hole wheat .................. 1% slice 3" X 3%" X 1/g"  
· Wliole wheat, raisin ...... 1 slice 3%/’ X 3%/’ X %"  
Crackers: Graham ..............i....... 2 1[2 (2%/’ X 2%" X 1/L") l  
Soda .......,....,...,........... 6 (2" square)  gd!
Griddle cakes ....,,........,................... l (4%" D)  
Muffins: Cornmeal .........,.1........ 1 muffin (2%," D)  
Wliole wheat .............. QL muffin (2%" D)  
Rolls (French) ...,.......................... 1 medium  
Waffles ._..____......__.___........__,...........l... 1 (G" D)  {
III CEREALS  ?{
Corn {lakes ___4._._...._.._...,...,.........,..., 1%, e. Q, 
Corn meal ....,........................1.......... 3 T. (% c, cooked)  il)
Corn starch ...._...,,_,....,,....__.......l.... 3 T,  
Farina ..............._....,.__....____...,,__........, 3 T. (Q; c. cooked)  
Grapenuts ,___ . ....,.,.._ . ,.,.,,.____,,,,,____.,__ 4 T.  .`
Hominy grits ................................ 2; T. (ig c. cooked)  `
Macaroni ................._,_.....................l :1 T. (% c. cooked)  
Oatmeal ........,................................... 4 T. ($5-% c. cooked)  
Pop corn ........_........._.__,..,,.,.._.......... 11,5 e.  
Puffed rice ................................,..... 1% c.  -
Puifed wheat ................................. 2 c. _f 
Rice ....................i............................... 2 T. (%t c. steamed)  
Shredded wheat ___,________________________ 1 biscuit  
 {fa

 Yj  Ono—H1md1·od-Colorado Portions of Foods 5
 · |v DAIRY PRODUCTS 100-calorie portion
  Butter ................. . ............----..----·----·-- l T-
g  Buttermilk ...........-.............-.-....------ 1% G-
 2 Cheese; American pale ............ 1%" cube or 3 T. grated
  Cottage* ........................ 5 T.
  Full cream .................. .1 slice 2" x 1" x %"
 j Swiss ............................ .1 slice 4%" x 3%" x %"
  omni; Tim (18%) .................. ut C.
 {i· Thick (40%) ................ 1% T.
 Vg;} Whipped ........................ 2 T,
  Milk: Condensed, sweetened .... 1% T,
  Condensed, unsweetened..3% T.
  Skimmed ............................ 1%; c.
 iQ 'Whole ,,................................ % c.
 ZW Dried whole milk ............ 2% T.
  v r=ATs
  Bacon fat ........................................ 1 T.
 gr Beef drippings ..........................r... 1 T.
P; Butter, see dairy products
  Cod liver oil .................................... 1 T.
 I Cream, see dairy products
 ` Lard ...............................................,.,. 1 T.
  Oleomstrgarine ...._.....__.................... 1 T.
 V Olive oil ....,____,....,_.,_._,,_,,,,_,,,.,...,,__,,_ 1 T,
  V_-' French salad dressing ______..,,,,____ 11,g T,
*  Mayonnaiso dressing ,____,.,,,,,....,. .1% T. ·
  VI FLOUR
 it Buckwlieat _____,_______________________________ 2% T_
 ,5 Rye .......................,.._.........__......,....... sz T.
 4 White, nnsifted ,,____________________________ 3 T,
 <· White, sifted .,____,_______________________,___» 1 T_
 Z Whole wheat ______,___________________________ 3 T_
  * Made from skimmed milk, no crezun added. I
 Q};

 6 Kentucky Externsiorn Circular N0. 233  
' VII FRUITS 100·ca10rie portion   ,
Apple ................. . ...................... . ....... 1 (3%,,    
Baked with 2 T. sugar ..,,........ le apple (large)  .
Sauce ,____________,____,_....__,,_,.............. % c. ff 
Apricots; Canned __.,......,........ . ...... 3 large halves and 2 T. juice  
Fresh ............................ 5  
Dried ____,____,._,,._,.._........ 7-9 halves (small)  t
Banana .............................................. 1 medium  
Blackb erries:  
Fresh ............................................ % c,  1
Cooked, sweetened .................. IA c.  E;
Cantaloupe ...................................... 1 melon (4%" D.) 1; 
Cherries, Sweet; __,___,_,_,.._......... . ...... 20  
Citron ................................................ 7 T.  .
Cranberries :  {
Fresh ......................................... ...2 C.  I
Sauce ,............................... . ........... 54, c. _ I;
Jelly .............................................. 2 T.  Q
Currants: Fresh ........._.................. 1% c.  if
Dried ............................ IA c. Q
Dates ................................................ 3-5  
Figs, dried ...................................... 1% large  
Grapes: Concord .......................... 1 large [bunch  
Malaga ............................ 20-25  ef
Grapefruit ....................................   large  {
Grape juice, see beverages ¤’
Lemons ............................................ 3 large  
Oranges ............................................ 1 large  j.
Olives, ripe or green .................... 6-8  =,
Peaches: Fresh _,__................... . ...... 3 medium  
Canned .......................... 2 large halves and 3 T. juice  
Pears: Fresh .................................. 2 medium  C
Canned .............................. 3 halves and 3 T. juice  
Pineapple: Fresh .......................... 2 slices 1" thick  
Canned ...................... 1 slice and 3 T. juice ·
Shredded .................. Mi c.  _
. Plums, fresh .................................... 3-4 large  >`
Prunes, dried ........,......................... 4 medium  
Raisins, seedless .................,.......... 2 T. (raw)  i
Raspberries, fresh .......................... 1% c.  _; _
Rhubarb, fresh ................................ 4 c. 1-inch pieces  
Strawberries, fresh ...................... 1% c. (raw)  g
Watermelon ............................... .....% slice 6" D.  _.
 éi

   One-HundI·ed-Calorie Portions of Foods 7
{_  VIII MEATS, FISH AND EGGS
Z  Meats: 100-calorie portion
 . Bacon, raw .................................. 1% slices 1%" x 4%" x %"
`f  Bacon, cooked crisp .................. 5 slices 3%" long
9   Beef, hamburger ........................ cake 2%" D., %" thick
  Beet, lean, uncooked .............. slice 2%" x 1%" x eg"
 t Beef, rib, lean, roasted ............ slice 5%" x 2%" x %"
  Beef, round, lean, panbroiled .... slice 2" x 3" x %"
  Beef, sirloin, medium fat,
 1 broiled ...................................... slice 2" x 1%" x §{,_"
 ii Beef, round pot roasted ............ slice 4%" x 3%" x %"
S  Chicken, cooked, diced ............ % c.
 E Roasted .................................... 1 slice (without skin)
 I 4"x2%"x%"
`. Fish:
  Halibut, cooked .......,.................. 1 slice 3" x 1%" x 1"
 EQ Salmon, canned .......................... % c.
  Sardines, canned ...................... 4 sardines 3" long
  Tunny iish, canned in oil ........ Mt c.
 Q-. W'l1ite iish, fresh ........................ 2% oz.
  Frankfurters ..............................,,.... % of 1 frankfurter 5%" long.
  1** D.
  Ham, lean, broiled ........................ 1 slice 4" x 4" x %"
  Lamb, chop, broiled—-lean
  meat of one chop .................... ..2" x 1%" x %”
I. Lamb, leg, roasted ........................ 1 slice 3%" x 4%" x %"
  Liver, uncooked ............................ 1 slice 3%" x 2%" x %"
 j` Liver, panbroiled ._._....._....,............. 1 slice 3%" x 3%" x %"
  Mutton, leg, roasted ,..................... 1 slice 3%" x 4%" x %" ·
_B A   Oysters ..........,...,,.......___.................. 6-15
'   Pork chop:
  Medium fat, broiled* ................ % chop %" thick
  Lean only, broi1ed"‘ .................... % chop %" thick
ii Pork sausage .................................... 1% sausage 3" long, $9, D.
 _` Salt pork .........................,................ 1" cube
  Eggs:
Q  Raw ................,,.............................. 1% ,
  Whites ...._____________,________,,.,,,,.,.,,,,.. 7
 — Y0lks ............................................ 2
  * Fried pork chops would have a. higher calorie value.
 ei

 · 8 Kentnc/cy Extension Cn·cnlar N0. 233  __
A IX NUTS (Edible portion) 100-calorie portion  
Almonds .,........................................ 12-15 nuts  . 
Chopped ..............,......................... 2% T.  
Cocoanut, prepared ...................... 3 T. V 
Hickory ...........i................................ 12-15 nuts  
Chopped ........................,............... 1% T.  
Peanuts ....______,__.,,.____,...,_................. 20-24 single nuts  ji
Chopped ........................................ 2 T.  
Peanut butter ___.__....__._......,............. 1 T. (scant)  
Pecans ..,,_....................................... ..12 meats  
English walnuts ...._..._.,,................ 3-16 meats ·  
Chopped ........................................ 1%. T  (_
X SWEETS  ;`
Sugar, brown .................................. 3 T.  !_
Granulated ,................................. 2 T. (scant)  
Powdered ....__.............................. 2% T. _  2,°
Corn syrup ....................................,_ 1% T.  
Hard sauce ...................................... 1 T.  __
Honey ........__..._____..,........________.____...... 1% T.  
V Jelly ............._.................................... 2 T.  Q) I
' Marshmallows __________....___...__.......... 5 (12g" D.)  ii;
Molasses .......................................... 1% T.  .
Chocolate, unsweetened .............. % of 1 square  _.
Chocolate, milk, sweet .,_______._.______ 1 piece 2%" x 1" X Mg"  
Chocolate fudge ................,..._..__,_. 1 piece 11)g" x %" x 1"  
Chocolate cream ....._.,______....__________ 1 medium  .2}
Chocolate nut caramel .,..__,_,_____..., 1 piece 1" x 1" x %"  
 ;
 Q?

  `
 _,; OH6-[[1HlCZ7`6tI;—O(lZ07”"i€ Porilionis of Foods 9
  XI CAKES AN COOKIES 100-calorie portion
 -  Angel cake (S eggs) 1 piece 1%"x2"x2%"
Q;  Cookies, plain .....................».......... 2 (2%" D.)
  Cookies, oatmeal, with raisins
  and nuts ...................................... 1 cookie 3" D.
  Cookies, molasses
  (1 c. molasses, Lg c. fat) ........ 3 (2" D.)
  Cookies, chocolate d1‘0p .............. 1% (2%" D.)
  Doughnuts ........................................ %
 jj Fruit cake ........................................ 1 piece 1%" x 1%/’ x %"
  Gingerbread (1 c. molasses,
  1 c. milk, 14 c. fat) .................... 1 piece 1" x 2%" x 2"
  ,l_' Gingersnaps .................................... G (1%/ D.)
 T One—egg cake (bg c. sugar,
 _ 1Q c. fat, IA; c. milk) .................. 1% " cube
  Sponge cake
 °» (6 eggs, 1 c. sugar) .................. 1 piece 1%/Z" x 11/2** X 2**
 i Sponge cake, hot water
 gln (2 eggs. 1 c. sugar) .................... 1 piece 2" x 2%" x %"
  XII PASTRIES, PUDDINGS
 · AND ICES
 ‘ Custard ............................................ % c., scant
 % Ice Cream ........................................ 2%% T.
 n. Plain pastry .................................... one·fourth of 1 crust 9" D.
 if Pies:"‘
if Apple ..,..................... . ................... piece approx. 1%" at circum.
 j Cream, with meringue ............ piece approx. 2" at circum.
 { Custard ........................................ piece approx. 1 9/10** at circum. '
  Lemon, with meringue ..........,. piece approx. 1" at circum.
 i Mince ............................................ piece approx. 1" at circum.
  Pumpkin ........ . ............................ piece approx. 2** at circum.
 2 Raisin ............................................ piece approx. 1" at circum.
  RI1l1b€l1‘IJ ...................................... .pie<·e approx. 1%" at circum.
  * All pies S) inches in diameter, with average sweetness and richness.
 ;
 
 

 ‘ 10 1(evitucky Extension Circular N0. .233   I
I XIII VEGETABLES 100-calorie portion  ,
Asparagus ........................................ 20 stalks 8" long  {
Beans: navy .................................. 2 T. (% c. canned)  I
Kidney .......................................... % c. cooked  
Lima, fresh ................................ % c. cooked  
Lima, dried .................................. % c. cooked  
String ,...__,___,_.___..._,....,,.__,,,,.......... 2% c. one-inch pieces  _—
Beets ...,..................................._........ 4 beets, 2" D., 1% c. diced  ._
Broccoli ............................................ 2% c. steamed l ,
Cabbage ..,,._..._._....__....,...,.........._....,, 1% lbs., 4-5 c. shredded,  Q
2% c. cooked  ;_
Carrots ______.__,__________________,___.._,,........, 4-5 young carrots 3—4" long,  
or 1% c. %" cubes a
Carrots, grated ,......,...................... 1% c.  
Cauliflower .,..................................... 1 small head 4%" D.  _
Celery ______________________________________,_______._ 4 c. diced in %" pieces  
Corn: iresb .................................. % c. or 1 ear 6" long .
Canned ...,..,,__..........l____,.,....,......... % C.  ..
Cucumbers ...,.................................. 2 cucumbers 9" long 3
Greens:  5-
Beet __,_._____....._.._._..__.,,,_.,,....._,...._. 2% c.   »
Chard _._,...,..................,................. 1% c.
Dandelion, cooked ...............,.. .2% c. 3
Kale ..._........,................................. 2% c.  .i'
Mustard ...................,,................... 2% c. _
Spinach ........................................ 2% c. 5
Turnip .......................................... 2% c.  .'
Lettuce .... . .................................l..... 1% lbs. or 2 large heads  
Onions, raw .................................. ...3-4 medium [ 
Parsnips, cooked .......................... 7 pieces 3%" x 1%" x %”, or raw  
1 parsnip 7** long 2** D. at toll  ;
Peas .................................._,.............. % c. canned _
Potatoes ...,........................................ 1 medium  i_
Mashed ........_...._............................ % c. (scant)
Creamed ______.,__........,.___._,..,......... % c.
Scalloped ...............,..._........,,...,.... % c. _
Potato chips ....____._,..__.._____............ 8-10 large
Pumpkin, cooked ..........,..___.._._,__.___ 1% c_ ‘
Radishes .......................................... 3 doz, red button ‘
Sauerkraut ...................................... 2% c. packed
Squash: Hubbard ........................ 1 c, cooked {
Summer ........................................ % squash 5" D.   ““°_
Sweetpotatoes .................................. % medium    
Tomatoes, canned .......................... 2 c. (scant)  
Fresh ............................................ 2-3 medium E
Turnips, raw .....___,....,.................... 2 c, of %-incl; cubes  
White sauce, medium .................. 3 T.