Table 1 List of main nutrient values (per 100 g) in common regular, low-fat and non-fat foods in the USDA National Nutrient Database for Standard Reference in 2014

From: A systematic comparison of sugar content in low-fat vs regular versions of food

Items Serving size (g) Protein (g) Fat (g) Carbohydrates (g) Sugar (g) Energy (kcal)
   Regular Light Non fat Regular Light Non fat Regular Light Non fat Regular Light Non fFat Regular Light Non fat
Dairy
 Milk 405 (1 cup) 3.15 3.37 3.37 3.27 0.97 0.08 4.80 4.99 4.96 5.05 5.20 5.09 61 42 34
 Yogurt, plain 245 (1 cup) 3.47 5.25 5.73 3.25 1.55 0.18 4.66 7.04 7.68 4.66 7.04 7.68 61 63 56
 Kraft breakstone’s sour cream 15 (1 tbsp) 0 4.50 4.70 16.13 12.00 1.30 3.23 6.50 15.10 3.23 6.40 7.20 158 152 91
 Cottage cheese 113 (4 oz) 10.90 10.90 10.34 4.20 1.00 0.29 3.00 3.00 6.66 0.37 3.00 1.85 95 151 NA
 Kraft cheez whiz 33 (2 tbsp) 12.00 16.30 NA 21.00 9.50 NA 9.20 16.20 NA 6.70 8.20 NA 276 215 NA
 Cream cheese 20 (1 tbsp) 5.93 7.85 15.69 34.24 15.28 1.00 4.07 8.13 7.66 3.21 5.82 5.48 342 201 105
 Mozzarella cheese 28 (1 slice) 22.17 24.26 31.7 22.35 15.92 0.00 2.19 2.77 3.5 1.03 1.13 1.48 300 254 141
 Cheddar cheese 28 (1 slice) 24.04 27.35 32.4 33.82 20.41 0.00 1.33 4.06 7.14 0.28 0.26 0 406 309 157
 Swiss cheese 28 (1 slice) 24.73 25.50 28.40 25.01 5.10 0.00 2.10 4.30 3.40 1.23 1.35 1.33 380 179 127
Meat, fish and poultry
 Oscar Mayer (bologna, beef) 28 (1 slice) 11.05 11.75 12.6 29.1 14.50 0.6 2.45 5.6 6 1.4 2.3 2.2 1322 835 331
 Oscar Mayer (beef franks) 28 (1 slice) 11.35 10.7 13.2 30.26 14.90 0.5 2.78 4.1 5.1 1.6 2.1 3.8 329 193 78
 Oscar Mayer (smoked ham) 28 (1 slice) 16.60 16.30 14.60 10.46 3.52 0.70 0.10 1.83 1.90 0.10 1.00 1.10 99 104 72
 Louis Rich turkey breast (oven roasted) 28 (1 slice) 17.10 19.10 15.00 2.00 0.70 0.70 3.25 1.90 4.50 0.80 0.40 1.70 99 90 84
Baked goods including snacks and sweets
 Cheese crackers 39 (4 crackers) 7 7.8 NA 24.9 17.5 NA 60 68 NA 13.50 14.6 NA 494 461 NA
 Brownies 56 (1 brownie) 4.8 2.77 NA 16.3 9.68 NA 63.90 61.58 NA 36.61 38.73 NA 1695 1441 NA
 Chocolate cookies with crème filling 12 (1 cookie) 5.21 2.94 NA 19.14 13.24 NA 71 76.17 NA 40.67 41.18 NA 464 436 NA
 Keebler town crackers 16 (5 crackers) 5.10 6.60 NA 29.60 11.30 NA 59.80 77.10 NA 6.50 8.40 NA 526 431 NA
 Keebler, vienna fingers with crème filling 15.5 (1 cookie) 4.5 4.5 NA 20.1 15 NA 73.2 78.1 NA 33.6 37.2 NA 492 465 NA
 Sunshine cheez-it 5.56 (1 cracker) 11.4 13.3 NA 26.3 14.5 NA 57.4 67 NA 0.5 0.8 NA 507 449 NA
 Kellogg’s eggo waffles, homestyle 35 (1 waffle) 6.60 6.30 NA 10.55 3.50 NA 39.80 44.90 NA 2.70 4.50 NA 278 229 NA
Fats, oils and salad dressing
 Mayonnaise dressing, no cholesterol 13.8 (1 tbsp) 0 0.9 0.20 77.8 33.3 15.50 0.3 6.7 2.70 0.3 4.2 10.30 680 4.2 84
 Ranch salad dressing 15 (1 tbsp) 1.32 1.25 1.92 44.54 12.42 26.51 5.74 21.33 3 4.69 3.77 5.35 1763 3.77 497
 Thousand island salad dressing 16 (1 tbsp) 1.09 0.83 0.55 35.06 11.32 1.45 14.64 24.06 29.27 15.18 17.31 16.83 379 17.31 132
 French dressing 16 (1 tbsp) 0.77 0.58 0.20 44.81 11.52 0.27 15.58 31.22 32.14 15.95 16.86 16.45 457 222 132
 Blue cheese salad dressing 15 (1 tbsp) 1.37 5.1 1.52 51.1 7.2 1.01 4.7 13.2 25.06 3.48 2.82 7.44 NA NA NA
 Caesar salad dressing 14.7 (1 tbsp) 2.17 0.3 1.47 57.85 4.4 0.23 3.3 18.6 30.73 2.81 16.32 8.82 542 16.32 134
  1. Abbreviations: NA, not applicable; tbsp, tablespoon.