| Filling Foods | Name | Amount | Points |
| F | Cabbage(all varieties including bok choy,kai choi,won bok,makina,Chinese,swamp,and mustard),cooked or uncooked | 1 cup | 0 |
| Cabbage,stuffed | 2 rolls (3" x 2 1/2") | 6 | |
| Cabbage soup | 1 cup | 2 | |
| Caesar salad | 3 cups | 7 | |
| Cake,fat-free,store-bought | 1 slice (3 1/2 oz.) | 4 | |
| Cake,cupcake,creme-filled,store-bought | 1 | 4 | |
| Cake,snack,creme-filled,store-bought | 2(2 1/4 oz.) | 6 | |
| Cake,sugar-free,store-bought | 1 slice (2 1/2 oz.) | 5 | |
| Cake,with icing | 1/12 of 9" layer cake or 3" square | 12 | |
| Cake,with icing,store-bought | 1 slice (3 oz.) | 7 | |
| Cake mix,light,without icing | 1/12 of prepared 9" cake | 4 | |
| Calzone | 1 (5 1/4" x 6") or 7 oz. | 12 | |
| Candy corn | 1 oz. | 2 | |
| Candy,Caramels | 1 oz. | 2 | |
| Candy,Chocolate, any type | 1 oz. (2 assorted pieces, 1/2 candy bar, or 2 tbsp. chips) | 4 | |
| Candy,Gumdrops | 1 oz. | 2 | |
| Cotton Candy | 1 (1 1/2 oz.) | 3 | |
| Candy,Hard | 1 oz. | 2 | |
| Candy,Jellybeans | 10 (1 oz.) | 2 | |
| Candy,Licorice | 1 rope (43" long) | 1 | |
| Candy,Licorice | 1 oz. | 2 | |
| Candy,Lollipop | 1 (1 oz.) | 2 | |
| Candy,mint,chocolate-covered | 1 (2 1/4" diameter) | 3 | |
| Candy,sesame | 1 piece (2" x 1") | 2 | |
| Candy,taffy | 1 piece (1/2 oz.) | 1 | |
| Cannelloni,cheese,with meat sauce | 2 shells with 1/2 cup sauce | 29 | |
| Cannelloni,cheese,with tomato sauce | 2 shells with 1/2 cup a of sauce | 14 | |
| Cannelloni,with tomato sauce,frozen | 7 oz. | 6 | |
| Cannelloni,meat,with cream sauce | 2 shells with 1/2 cup sauce | 17 | |
| Cannelloni,meat,with tomato sauce | 2 shells with 1/2 cup sauce | 14 | |
| Cannelloni,spinach and cheese,with cream sauce | 2 shells with 1/2 cup sauce | 15 | |
| Cannelloni,spinach and cheese,with tomato sauce | 2 shells with 1/2 cup sauce | 12 | |
| Cannoli | 1 (3 1/2" long) | 9 | |
| F | Cantaloupe | 1/4 melon (8 oz.) or 1 cup (5 oz.) | 1 |
| Capers | 1 tbsp. | 0 | |
| Capon,without bone,with skin,cooked | 1 oz. | 2 | |
| Caponata | 1 cup | 2 | |
| Caponata(eggplant appetizer),store-bought | 1/4 cup (2 oz.) | 2 | |
| F | Cappuccino,made with fat-free milk | 1 small (8 fl. oz.) | 1 |
| F | Cappuccino,made with fat-free milk | 1 grande (16 fl. oz.) | 2 |
| F | Cappuccino,made with fat-free milk | 1 tall (12 fl. oz.) |
2 |
| Cappuccino,made with low-fat milk | 1 small (8 fl. oz.) | 2 | |
| Cappuccino,made with low-fat milk | 1 grande (16 fl. oz.) | 3 | |
| Cappuccino,made with low-fat milk | 1 tall (12 fl. oz.) | 3 | |
| Cappuccino,made with whole milk | 1 small (8 fl. oz.) | 2 | |
| Cappuccino,made with whole milk | 1 grande (16 fl. oz.) | 4 | |
| Cappuccino,made with whole milk | 1 tall (12 fl. oz.) | 3 | |
| Cappuccino,ready-made,from machine,any flavor | 1 cup | 2 | |
| Cappuccino mix,any flavor | 4 tsp. powder or 1 cup prepared | 2 | |
| Caraway seeds | 1 tsp. | 0 | |
| Caraway seeds | 1 tbsp. | 0 | |
| Carambola (star fruit) | 1 (5 oz.) | 1 | |
| Caramels | 1 oz. | 3 | |
| Carrot and raisin salad | 1/2 cup | 5 | |
| Carrot cake,with cream cheese icing | 1/12 of 9" cake or 3" square | 16 | |
| Carrot juice,canned | 1/2 cup (4 fl. oz.) | 1 | |
| F | Carrots,cooked or uncooked | 1 cup | 1 |
| Carrots and parsnips | 1 cup | 4 | |
| F | Casaba melon | 1 cup (6 oz.) | 1 |
| Cashew butter,without salt added | 1 tbsp | 2 | |
| Cashews,dry-roasted,without salt added | 14 nuts (1 oz. shelled) | 4 | |
| Cassoulet | 1 cup | 11 | |
| Catfish,cooked | 1 fillet (6 oz.) | 4 | |
| F | Cauliflower,cooked or uncooked | 1 cup (4 oz.) | 0 |
| F | Caviar or any type fish roe | 2 tbsp. (1 oz.) | 2 |
| Caviar spread,store-bought | 2 tbsp. (1 oz.) | 3 | |
| F | Celeriac (celery root) | 1 cup | 0 |
| F | Celery | 1 cup (2 oz.) or 2 stalks | 0 |
| Celery soup,cream of,canned(made with low-fat or skim milk) | 1 cup | 3 | |
| Celery soup,cream of,canned(made with whole milk) | 1 cup | 4 | |
| Celery soup,cream of, low-fat,canned(made with low-fat or skim milk) | 1 cup | 2 | |
| F | Cereal,Hot,cream of rice | 1 cup | 2 |
| F | Cereal,Hot,cream of wheat | 1 cup | 2 |
| F | Cereal,Hot,farina,cooked | 1 cup | 2 |
| F | Cereal,Hot,farina,uncooked | 1/4 cup | 3 |
| F | Cereal,Hot,grits | 1 cup | 3 |
| F | Cereal,Hot,grits,uncooked | 1/4 cup | 3 |
| F | Cereal,Hot,oatmeal,cooked | 1 cup | 3 |
| F | Cereal,Hot,oatmeal,flavored,cooked | 1 packet | 3 |
| F | Cereal,Hot,oatmeal,uncooked | 1 cup | 6 |
| Cereal,Cold,any type (other than those listed below) | 1 cup | 2 | |
| Cereal,Cold,Bran Flakes | 3/4 cup | 1 | |
| Cereal,Cold,fortified | 1 cup | 2 | |
| Cereal,Cold,frosted | 1 cup | 3 | |
| Cereal,Cold,granola | 1/2 cup | 4 | |
| Cereal,Cold,granola,homemade | 1/2 cup | 6 | |
| Cereal,Cold,granola,low-fat | 1/2 cup | 3 | |
| Cereal,Cold,nuggets | 1/2 cup | 3 | |
| Cereal,Cold,puffed | 1 cup | 1 | |
| Cereal,Cold,raisin bran | 3/4 cup | 1 | |
| F | Cereal,Cold,shredded wheat | 1 biscuit | 1 |
| Cereal,Cold,whole-grain | 1 cup | 2 | |
| Cereal bar,fat-free | 1 (1 1/2 oz.) | 2 | |
| Cereal bar,fruit filled | 1 (1 1/3 oz.) | 3 | |
| Champagne | 1 small glass or 1/2 cup (4 fl. oz.) | 2 | |
| Cheese,cheddar,soup,canned(made with low-fat or skim milk) | 1 cup | 4 | |
| Cheese,cheddar,soup,canned(made with whole milk) | 1 cup | 5 | |
| Cheese, Cheddar | 1 slice (1 oz) | 3 | |
| F | Cheese, Cheddar, fat-free, shredded | 1/4 cup | 1 |
| F | Cheese, Cheddar, fat-free, shredded | 1 Tbsp | 0 |
| F | Cheese,cottage,1%,2%, or nonfat | 1/3 cup (2 3/4 oz.) | 1 |
| Cheese,cottage,1% or nonfat,with fruit | 1/3 cup | 2 | |
| Cheese,cottage,regular or 4% | 1/3 (2 1/2 oz.) | 2 | |
| Cheese, low-fat, hard or semisoft | 1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated or 3/4 oz. | 1 | |
| Cheese,Neufchatel | 1 tbsp. (1/2 oz.) | 1 | |
| F | Cheese,nonfat,hard or semisoft | 1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated, or 3/4 oz. | 1 |
| Cheese,regular,hard or semisoft | 1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated, or 3/4 oz. | 2 | |
| F | Cheese, mozzarella, fat-free, shredded | 1 Tbsp | 0 |
| F | Cheese, mozzarella, fat-free, shredded | 1/4 cup | 1 |
| Cheese, mozzarella, part skim | 1 oz | 2 | |
| Cheese, mozzarella, whole milk, shredded | 1 cup | 8 | |
| F | Cheese,ricotta,fat-free | 1/2 cup | 2 |
| Cheese,ricotta,part-skim | 1/3 cup | 3 | |
| Cheese,ricotta,whole milk | 1/3 cup | 4 | |
| Cheese and breadstick snack pack | 1 (1 oz.) | 3 | |
| Cheese and pretzel snack pack | 1 (1 oz.) | 3 | |
| Cheese ball,store-bought | 2 tbsp. (1 oz.) | 3 | |
| Cheeseburger,microwave,frozen | 1 (4 3/4 oz.) | 9 | |
| Cheeseburger,witth bacon,microwave,frozen | 1 (5 oz.) | 11 | |
| Cheeseburger on bun,double,fast food | 1 | 13 | |
| Cheeseburger on bun,double,with bacon,fast food | 1 | 15 | |
| Cheeseburger on bun,fast food | 1 large | 15 | |
| Cheeseburger on bun,fast-food | 1 small | 8 | |
| Cheeseburger on bun,without mayonnaise,lettuce, and tomato | 1 | 10 | |
| Cheesecake | 1/16 of 9" cake | 7 | |
| Cheesecake,fast food | 1 serving | 7 | |
| Cheesecake,with fruit topping | 1/16 of 9" cake | 7 | |
| Cheesecake,with fruit topping,fast food | 1 serving | 8 | |
| Cheese puffs,hot | 3 (each 1/2 oz.) | 2 | |
| Cheese sandwich,grilled,resturant-style | 1 | 13 | |
| Cheese sandwich,with bacon,grilled | 1 | 16 | |
| Cheese sauce | 1/4 cup | 2 | |
| Cheese sauce,store-bought | 1/4 cup (2 1/4 oz.) | 5 | |
| Cheese spread,American,process | 2 tbsp. (1 oz.) | 2 | |
| Cheese sticks,breaded,frozen (prepared without fat) | 2 (1 oz.) | 3 | |
| Cheese straws | 2 (each 2" long) or 2 oz. | 2 | |
| Cheese twists | 1 1/2 cups (1 oz.) | 4 | |
| Chef's salad, without dressing | 4 cups | 8 | |
| Chef's salad, witthout dressing, fast food | 1 | 4 | |
| Cherries,chocolate-covered | 2 (1 oz.) | 2 | |
| Cherries,dried | 1/4 cup (1 1/2 oz.) | 2 | |
| F | Cherries,fresh | 1 cup (5 1/2 oz.) | 1 |
| Chestnuts | 6 small (2 oz.) | 1 | |
| Chicken,blackened | 1 breast (3 oz.) | 8 | |
| Chicken,fried,frozen | 3 oz. | 7 | |
| Chicken,fried,skinless,frozen | 3 oz. | 5 | |
| Chicken,light or dark meat,canned | 1/2 cup | 4 | |
| Chicken,light or dark meat,cooked | 1 slice or 1/2 cup cubed or shredded (2 oz.) | 2 | |
| Chicken a la king | 3/4 cup | 10 | |
| Chicken and dumplings,canned | 1 cup (8 1/2 oz.) | 5 | |
| Chicken and dumplings,frozen | 1 cup (8 1/2 oz.) | 7 | |
| Chicken and meatball fricassee | 2 cups | 9 | |
| Chicken and stars soup,canned | 1 cup | 1 | |
| Chicken breast,barbequed,with skin (with bone) | 1 (4 1/2 oz.) | 7 | |
| F | Chicken breast,cooked,without skin (no bone) | 1 (3 oz.) | 3 |
| Chicken breast,cooked,with skin (no bone) | 1 ( 3 oz.) | 5 | |
| F | Chicken breast,cooked,without skin (with bone) | 1 (4 1/2 oz.) | 3 |
| Chicken breast,fried,with skin (with bone) | 1 (4 1/2 oz.) | 11 | |
| Chicken breast,fried,with skin,fast food | 1 | 10 | |
| F | Chicken breast, raw, without skin and bone | 1/2 breast (4 oz) | 3 |
| Chicken breast,stuffed with long grain and wild rice,frozen | 1 (6 oz.) | 8 | |
| Chicken breast,stuffed with vegetables and cheese,frozen | 1 (6 oz.) | 8 | |
| Chicken breast fillet, breaded,frozen (prepared without fat) | 3 oz. | 4 | |
| F | Chicken breast fillet,grilled,refrigerated | 1 (3 oz.) | 3 |
| Chicken breast patty,breaded,fat-free,frozen (prepared without fat) | 1 (2 1/2 oz.) | 2 | |
| Chicken caccitore | 5 oz. | 13 | |
| Chicken cordon bleu | 1 piece (5 1/2 oz.) | 12 | |
| Chicken cordon bleu,frozen | 1 piece (6 3/4 oz.) | 10 | |
| Chicken creole,without rice | 1 1/2 cups | 9 | |
| Chicken drumstick,barbequed,with skin (with bone) | 1 (1 1/2 oz.) | 3 | |
| F | Chicken drumstick,cooked,without skin (no bone) | 1 (1 oz..) | 1 |
| Chicken drumstick,cooked,with skin (no bone) | 1 (1 oz.) | 2 | |
| F | Chicken drumstick,cooked,without skin (with bone) | 1 (1 1/2 oz.) | 1 |
| Chicken drumstick,fried,with skin,fast food | 1 | 4 | |
| Chicken drumstick,fried,with skin (with bone) | 1 (1 1/2 oz.) | 4 | |
| Chicken in barbeque sauce,frozen | 1/4 cup (2 oz.) | 3 | |
| Chicken in the pot,without skin | 2 cups | 9 | |
| Chicken Kiev | 1 serving (4" x 8") | 18 | |
| Chicken Kiev,frozen | 1 (6 oz.) | 13 | |
| Chicken noodle soup | 1 cup | 3 | |
| Chicken noodle soup,canned | 1 cup | 2 | |
| Chicken noodle soup in a cup | 1 (1 oz. dry) | 2 | |
| Chicken noodle soup mix | 1 cup prepared | 2 | |
| Chicken noodle soup mix,single serving | 1 cup prepared | 4 | |
| Chicken parmigiana | 1 serving (5 1/2 oz.) | 13 | |
| Chicken parmigiana patty,frozen | 1 patty with sauce (5 oz.) | 6 | |
| Chicken patty,fried,frozen | 1 (2 1/2 oz.) | 4 | |
| Chicken pieces (nugget-style),fat-free,frozen | 3 (3 oz.) | 4 | |
| Chicken pieces (nugget-style),fried | 6 pieces (2" x 3/4") | 5 | |
| Chicken pieces (nugget-style),fried,fast food | 6 pieces | 7 | |
| Chicken pieces (nugget-style),frozen | 6 (3 oz.) | 6 | |
| Chicken roll luncheon meat | 1 slice (1 oz.) | 1 | |
| Chicken salad | 1/2 cup | 6 | |
| Chicken salad, Oriental | 2 cups | 7 | |
| Chicken salad,store-bought | 1/2 cup (3 1/2 oz.) | 5 | |
| Chicken salad sandwich | 1 | 10 | |
| Chicken sandwich,fried,fast food | 1 | 12 | |
| Chicken sandwich,grilled,fast food | 1 | 9 | |
| Chicken sandwich,grilled,frozen | 1 (4 1/2 oz.) | 6 | |
| Chicken soup,cream of,canned (made with low-fat or skim milk) | 1 cup | 4 | |
| Chicken soup,cream of,canned (made with whole milk) | 1 cup | 5 | |
| Chicken soup,cream of,low-fat,canned (made with low-fat or skim milk) | 1 cup | 3 | |
| Chicken soup,hot and spicy | 1 cup | 4 | |
| Chicken soup,with matzo balls | 1 cup soup with 2 (1 1/2") matzo balls | 3 | |
| Chicken soup,without matzo balls | 1 cup | 1 | |
| Chicken stew,canned | 1 cup (8 1/2 oz.) | 4 | |
| Chicken tetrazzini | 1 1/2 cups | 9 | |
| Chicken thigh,barbequed,with skin (with bone) | 1 (3 oz.) | 5 | |
| F | Chicken thigh,cooked,without skin (no bone) | 1 (2 oz.) | 3 |
| Chicken thigh,cooked,with skin (no bone) | 1 (2 oz.) | 4 | |
| F | Chicken thigh,cooked,without skin (with bone) | 1 (3 oz.) | 3 |
| Chicken thigh,cooked,with skin (with bone) | 1 (3 oz.) | 4 | |
| Chicken thigh,fried,with skin (with bone) | 1 (3 oz.) | 6 | |
| Chicken thigh,fried,with skin,fast food | 1 | 8 | |
| Chicken vegetable soup in a cup | 1 (1 oz. dry) | 2 | |
| Chicken wing,fried,with skin,fast food | 1 | 5 | |
| Chicken with cashews | 1 cup | 11 | |
| Chicken with dumplings | 3 oz. chicken with 2 dumplings | 7 | |
| Chicken with rice soup,canned | 1 cup | 2 | |
| Chicken with wild rice soup,canned | 1 cup | 2 | |
| F | Chicken, broiler or fryer, roasted, without skin and bone | 1/2 (8 1/2 oz) | 11 |
| Chickpeas,dry | 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked | 1 | |
| F | Chicory (curly endive) | 1 cup or 6 oz. | 0 |
| Chiffon pie | 1/8 of 9" one-crust pie | 8 | |
| Chili,bean, in a cup | 1 (2 oz. dry) | 3 | |
| Chili,frozen | 1 cup (8 oz.) | 12 | |
| Chili,low-fat,canned | 1 cup (9 oz.) | 4 | |
| Chili,turkey,with beans,canned | 1 cup (8 1/2 oz.) | 3 | |
| Chili,turkey,without beans,canned | 1 cup (8 1/2 oz.) | 3 | |
| Chili,vegetarian,low-fat or fat-free (5 grams or more dietary fiber per cup) | 1 cup | 2 | |
| Chili,vegetarian,low-fat or fat-free,canned | 1 cup | 3 | |
| Chili con carne,with beans | 1 cup | 7 | |
| Chili con carne,without beans | 1 cup | 8 | |
| Chili con queso | 1/4 cup | 3 | |
| Chili con queso,canned | 1/4 cup (2 oz.) | 2 | |
| Chili con queso,frozen | 1/4 cup (2 oz.) | 5 | |
| Chili dog on a roll | 1 | 10 | |
| Chili mac,canned | 1 cup (8 oz.) | 5 | |
| Chili rellenos | 2 | 16 | |
| Chili sauce,bottled | 1 tbsp | 0 | |
| Chili sauce,green or red | 1/4 cup | 1 | |
| Chili with beans,canned | 1 cup (9 oz.) | 8 | |
| Chili without beans,canned | 1 cup (8 1/2 oz.) | 11 | |
| Chimichanga,beef | 1 (3" x 3 1/2") | 11 | |
| Chimichanga,beef or chicken,with beans,frozen | 1 (6 1/2 oz.) | 8 | |
| Chimichanga,chicken | 1 (3" x 3 1/2") | 10 | |
| F | Chinese vegetables,prepared without oil | 1 cup | 2 |
| Chinese vegetables,with beef or pork | 1 cup | 8 | |
| Chinese vegetables,with chicken | 1 cup | 7 | |
| Chinese vegetables,with shrimp or tofu | 1 cup | 5 | |
| F | Chitterlings | 1 oz. | 2 |
| Chocolate,any type | 2 assorted pieces, 1/2 candy bar, 2 tbsp. chips or 1 oz. | 3 | |
| Chocolate drink | 1 cup (8 fl. oz.) | 3 | |
| Chocolate milk, low-fat (2%) | 8 fl. oz. | 4 | |
| Chocolate mousse | 1 cup | 11 | |
| Chocolate spread | 2 tbsp (1 oz.) | 4 | |
| Cholent | 1 1/2 cups | 5 | |
| Chorizo | 1 link (5" long) or 3 1/2 oz. | 9 | |
| Chow mein,beef,chicken, or pork,canned | 1 cup | 1 | |
| Chow mein noodles,homemade or packaged | 1/2 cup | 3 | |
| Chow mein,noodles,with beef or pork | 1 cup | 7 | |
| Chow mein noodles,with chicken or shrimp | 1 cup | 6 | |
| Chutney | 1 tbsp. | 1 | |
| Cinnamon bun | 1 (3" diameter) or 2 oz. | 5 | |
| Cioppino | 1 1/2 cups | 6 | |
| Clams,baked | 6 | 8 | |
| Clams,canned | 1/2 cup or 4 oz. | 2 | |
| Clams,cooked | 1/2 cup (2 oz.) | 1 | |
| Clams,fried | 1 cup | 15 | |
| Clams,fried,frozen (prepared without fat) | 3 oz. | 6 | |
| Clams,stuffed,frozen (prepared without fat) | 1 (3 oz.) | 3 | |
| Clam sauce,red | 1/2 cup | 3 | |
| Clam sauce,red,store-bought | 1/2 cup (4 1/2 oz.) | 2 | |
| Clam sauce,white | 1/2 cup | 9 | |
| Clam sauce,white,store-bought | 1/2 cup (4 1/4 oz.) | 3 | |
| Clam-tomato juice | 1 cup (8 fl. oz.) | 1 | |
| F | Clementine | 1 large or 2 small | 1 |
| Club sandwich | 1 | 16 | |
| Cobbler,fruit,any type | 1 cup | 7 | |
| Cobbler,fruit,frozen | 4 1/2 oz. | 6 | |
| Cobb salad (without dressing) | 3 cups | 12 | |
| Cocktail sauce | 1/4 cup | 1 | |
| Cocoa,hot,instant | 6 fl. oz. | 2 | |
| Cocoa,hot,instant,fat-free | 6 fl. oz. | 1 | |
| Cocoa,hot,instant,no sugar added | 6 fl. oz. | 1 | |
| Cocoa,unsweetened | 1 tsp. | 0 | |
| Coconut,cream of | 1/4 cup (2 fl. oz.) | 5 | |
| Coconut,shredded | |||