FOOD

SERVING SIZE

NUTRITION NOTES

CALORIES

Catsup

1 Tablespoon

Moderately high in sodium but low in calories.

16

Chow Chow - Sour

1/2 cup

Avoid if allergic to aspirin.

35

Chow Chow - Sweet

1/2 cup

Sodium rich; avoid if allergic to aspirin.

142

Horseradish-Prepared

1 Teaspoon

Avoid if allergic to allyl isothiocyanate, an oil present in horseradish.

2

Lemon Juice

1 Tablespoon

A single tablespoon provides 12% of daily requirement of Vitamin C.

4

Olives-Black

5 large

No cholesterol; contain surprising amount of iron.

25

Olives-Green

5 large

High in monounsaturated fat; some protein and dietary fiber present.  These are the unripened version of black olives and contain more than twice the sodium.

27

Pickles - Dill

1-2 ounces

Very high in sodium; fantastic in the calorie department!  Avoid if allergic to salicylate.

12

Pickles - Sour

1-1 ounces

Virtually zero fat but high in sodium.  Avoid if allergic to salicylate.

4

Pickles - Sweet

1-1 ounces

High in sodium.  Avoid if allergic to salicylate.

41

Pickle Relish-Sour

1 Tablespoon

Packed with sodium. May aggravate canker sores. Avoid if you have mold allergies.

3

Pickle Relish-Sweet

1 Tablespoon

Packed with sodium. Avoid if you have mold allergies.

21

Vinegar

1 Tablespoon

Avoid if allergic to mold.  May trigger headaches.

2

Jams/Jellies/Preserves

1 Tablespoon

Most jams, jellies and preserves contain about 50 calories.  Measure out your portions.

50

Apple Butter

1 Tablespoon

Low in fat.

33

Humus

1/3 cup

Contains folate and B-12 Vitamins.

140

Mayonnaise

1 Tablespoon

Almost all the fat calories are converted to body fat.

99

Mustard-Brown

1 Tablespoon

Healthier alternative to Mayo though high in sodium.

14

Mustard-Yellow

1 Tablespoon

Healthier alternative to Mayo; high in sodium.

11

Pate`

1 ounce

Iron packed.

131

Peanut Butter

2 Tablespoons

Good source of protein and fiber. Should not be given to kids under 5 due to choking related deaths.  Serving size will equal size of a golf ball.

188

Margarine-Stick

2 Teaspoons

High in fat and sodium.

68

Margarine-Soft

2 Teaspoons

High in fat and sodium.

67

Cashew Butter

1 Tablespoon

Low in sodium and no cholesterol.

94