| FOOD |
SERVING |
CALORIES |
| Almond butter |
2 Tbsp |
200 |
| Almond flour |
¼ cup |
160 |
| Almond meal |
¼ cup |
160 |
| Almond milk (unsweetened)* |
1 cup |
40 |
| Almonds |
2 Tbsp |
109 |
| Avocados, California (Hass) |
¼ cup |
96 |
| Avocados, Florida |
¼ cup |
69 |
| Black olive tapenade |
2 Tbsp |
88 |
| Brazil nuts |
2 Tbsp |
110 |
| Canola oil |
1 Tbsp |
124 |
| Canola oil mayonnaise |
1 Tbsp |
100 |
| Cashew butter |
2 Tbsp |
190 |
| Cashews |
2 Tbsp |
100 |
| Flaxseed oil (cold-pressed organic) |
1 Tbsp |
120 |
| Green olive tapenade |
2 Tbsp |
54 |
| Hazelnuts |
2 Tbsp |
110 |
| Macadamia nuts |
2 Tbsp |
120 |
| Olive oil |
1 Tbsp |
119 |
| Olives (green or black) |
10 large |
50 |
| Peanut butter, natural (crunchy) |
2 Tbsp |
188 |
| Peanut butter, natural (smooth) |
2 Tbsp |
188 |
| Peanut oil |
1 Tbsp |
119 |
| Peanuts |
2 Tbsp |
110 |
| Pecans |
2 Tbsp |
90 |
| Pesto |
1 Tbsp |
80 |
| Pine nuts |
2 Tbsp |
113 |
| Pistachios |
2 Tbsp |
88 |
| Pumpkin seeds |
2 Tbsp |
148 |
| Safflower oil (high oleic) |
1 Tbsp |
120 |
| Semisweet chocolate chips |
¼ cup |
207 |
| Sesame or soybean oil |
1 Tbsp |
120 |
| Sesame seeds |
2 Tbsp |
91 |
| Soybeans (edamame), shelled and boiled |
1 cup |
298 |
| Sunflower oil (high oleic) |
1 Tbsp |
120 |
| Sunflower seed butter |
2 Tbsp |
190 |
| Sunflower seeds |
2 Tbsp |
90 |
| Tahini (sesame seed paste) |
2 Tbsp |
178 |
| Walnut oil |
1 Tbsp |
120 |
| Walnuts |
2 Tbsp |
82 |