Common Baking and Cooking Ingredients- Calories, Fat, Fiber, Points

Flour, White
1/4 cup, (100 cal/0 g fat/0 g fiber/23 g carbs) 2
1 cup, (400 cal/1 g fat/0 g fiber/87 g carbs) 8.5
Sugar (all kinds)
Brown, packed, 1 tsp (17 cal/0 g fat/0 g fiber/4 g carbs) 0.5
Brown, packed, 1 cup (827 cal/0 g fat/0 g fiber/214 g carbs) 17
Brown, unpacked, 1 tsp (11 cal/0 g fat/0 g fiber/3 g carbs) 0.5
Brown, unpacked, 1 cup (545 cal/0 g fat/0 g fiber/141 g carbs) 11
White, granulated, 1 tsp (16 cal/0 g fat/0 g fiber/4 g carbs) 0.5
White, granulated, 1 cup (774 cal/0 g fat/0 g fiber/200 g carbs) 15.5
Confectioner's, powdered, 1 tbsp (31 cal/0 g fat/0 g fiber/8 g carbs) 0.5
Confectioner's, powdered, 1 cup (467 cal/0 g fat/0 g fiber/119 g carbs) 9.5
Shortening & Oil
Crisco Vegetable Shortening, 1 tbsp (110 cal/12 g fat/0 g fiber/0 g carbs) 3.5
Lard, 1 tsp (36 cal/4 g fat/0 g fiber/0 g carbs) 1.5
Canola Oil, 1 tsp (41 cal/5 g fat/0 g fiber/0 g carbs) 1.5
Coconut Oil, 1 tsp (39 cal/5 g fat/0 g fiber/0 g carbs) 1.5
Corn Oil, 1 tsp (44 cal/5 g fat/0 g fiber/0 g carbs) 1.5
Olive Oil, 1 tsp (40 cal/5 g fat/0 g fiber/0 g carbs) 1.5
Peanut Oil, 1 tsp (40 cal/5 g fat/0 g fiber/0 g carbs) 1.5
Safflower Oil, 1 tsp (44 cal/5 g fat/0 g fiber/0 g carbs) 1.5
Sesame Oil, 1 tsp (40 cal/5 g fat/0 g fiber/0 g carbs) 1.5
Soybean Oil, 1 tsp (44 cal/5 g fat/0 g fiber/0 g carbs) 1.5
Wesson
Best Blend, 1 tbsp (120 cal/14 g fat/0 g fiber/0 g carbs) 4
Cottonseed Oil, 1 tbsp (122 cal/14 g fat/0 g fiber/0 g carbs) 4
Olive Oil, 1 tbsp (122 cal/14 g fat/0 g fiber/0 g carbs) 4
Peanut Oil, 1 tbsp (122 cal/14 g fat/0 g fiber/0 g carbs) 4
Margarine & Butter
Promise
Margarine Spread, Fat Free, ultra tub, 1 tbsp (5 cal/0 g fat/0 g fiber/0 g carbs
) 0
Vegetable Oil Spread, tub, 1 tbsp (90 cal/10 g fat/0 g fiber/0 g carbs) 3
Imperial
Margarine, diet, reduced-calorie, 1 tbsp (50 cal/6 g fat/0 g fiber/0 g carbs) 1.
5
Margarine, soft, 1 tbsp (100 cal/11 g fat/0 g fiber/0 g carbs) 3
Vegetable Oil Spread, light, 1 tbsp (60 cal/6 g fat/0 g fiber/0 g carbs) 2
Fleischmann's
Corn Oil Spread, extra light, 1 tbsp (50 cal/6 g fat/0 g fiber/0 g carbs) 1.5
Corn Oil Spread, light, 1 tbsp (80 cal/8 g fat/0 g fiber/0 g carbs) 2.5
Margarine, soft, 1 tbsp (100 cal/11 g fat/0 g fiber/0 g carbs) 3
Margarine, stick, 1 tbsp (100 cal/11 g fat/0 g fiber/0 g carbs) 3
Margarine, diet, reduced-calorie, 1 tbsp (50 cal/6 g fat/0 g fiber/0 g carbs) 1.
5
Margarine, whipped, lightly salted, 1 tbsp (70 cal/7 g fat/0 g fiber/0 g carbs)
2
Blue Bonnet
Margarine, soft, 1 tbsp (100 cal/11 g fat/0 g fiber/0 g carbs) 3
Margarine, whipped, 1 tbsp (70 cal/7 g fat/0 g fiber/0 g carbs) 2
Margarine, stick, 1 tbsp (100 cal/11 g fat/0 g fiber/0 g carbs) 3
Brummel & Brown
Brummel & Brown Spread (made w/yogurt), 1 tbsp (45 cal/5 g fat/0 g fiber/0 carbs
) 1.5
Butter
Butter, reduced-fat, 1 tbsp (50 cal/6 g fat/0 g fiber/0 g carbs) 1.5
Butter, stick, 1 tsp (36 cal/4 g fat/0 g fiber/0 g carbs) 1.5
Butter, whipped, 2 tsp (40 cal/5 g fat/0 g fiber/0 g carbs) 1.5
Other Ingredients
Baking Soda or Powder, 1 tsp 0
Bread Crumbs, 3 tbsp, 1
Butter Buds, dry, 1 tbsp (15 cal/0 g fat/0 g fiber/6 g carbs) 0.5
Buttermilk Baking Mix
Buttermilk Baking Mix, 3 tbsp, 2
Buttermilk Baking Mix, 1/2 cup, 6.5
Buttermilk Baking Mix, 1 cup, 13
Buttermilk, Dry, 1/4 cup, 2
Chocolate Chips
Chocolate Chips, 2 tbsp, 3
Chocolate Chips, 1/2 cup, 12
Chocolate Chips, 1 cup, 24
Coconut
Coconut, pkg, shredded, 1 tsp, 0
Coconut, Baker's Angel Flake Coconut (bag), 2 tbsp, 2
Cornmeal
Cornmeal, 2 tbsp, 1
Cornmeal, 1/4 cup, 2
Cornmeal, 1/2 cup, 4
Cornmeal, 1 cup, 8
Cornstarch
Cornstarch, 1 tbsp, (30 cal/0 g fat/0 g fiber/7 g carbs) 1
Dry and Evaporated Milk
Dry Milk, 1/3 cup, 2
Dry Milk, 1 cup, 2
Evaporated Milk, (12 oz can), 12
Evaporated Skim Milk, (12 oz can), 6
Sweetened Condensed Fat Free Milk, Borden Eagle Brand, 2 tbsp, (2.5)
Eggs, Egg Substitutes
Egg (1), 2
Egg Beaters (1/4 cup 30 cal/0 g fat/0 g fat/1 g carbs) 0.5
Fructose, 1 tbsp, 1
Graham Cracker Crumbs, 3 tbsp, 2
Honey
Honey, 1 tbsp, 1
Honey, 1 cup, 20
Jello
Jell-O (3 oz pkg), 6
Jell-O, Sugar-Free, (3 oz pkg), 1
Ketchup, 1/4 cup, 1
Macaroni
Macaroni/Noodles, 1 cup cooked, 3
Macaroni/Noodles, 1 1/2 oz. dry, 3
Mayonnaise
Mayonnaise, 1 tsp (33 cal/4 g fat/0 g fiber/0 g carbs) 1
Mayonnaise, fat-free, 1 tbsp (10 cal/0 g fat/0 g fiber/2 g carbs) 0.5
Mayonnaise, light, reduced-fat, 1 tbsp (40 cal/3 g fat/0 g fiber/3 g carbs) 1.5
Molasses, 1 tbsp, 1
Oatmeal - Old Fashioned, 1 cup, 5
Pie Crust
Pie Crust - One Crust, 1/8 of 9" pie, 5
Pie Crust - Two Crust, 1/8 of 9" pie, 7
Pie Crust - Refrigerated or Frozen, 1/8 of 9" pie, 2
Pie Crust - Phyllo Dough, 1 1/2 sheet, 2
Potato Flakes, 1/3 cup, 1
Raisins
Raisins, 1/4 cup, 2
Raisins, 1 cup, 8
Sprinkles, 3 tbsp, 3
Soups
Cream of Mushroom Soup (1 can), 6
Cream of Mushroom Soup, Low Fat, (1 can), 4
Sour Cream
Sour Cream, fat-free, 1 tbsp (15 cal/0 g fat/0 g fiber/3 g carbs) 0.5
Sour Cream, light, 1 tbsp (18 cal/1 g fat/0 g fiber/2 g carbs) 0.5
Sour Cream, reduced-fat, 3 tbsp (45 cal/4 g fat/0 g fiber/2 g carbs) 1.5
Sour Cream, regular, 2 tbsp (52 cal/5 g fat/0 g fiber/1 g carbs) 1.5
Breakstone
Sour Cream, 2 tbsp (60 cal/5 g fat/0 g fiber/1 g carbs) 2
Sour Cream, fat-free, 2 tbsp (35 cal/0 g fat/0 g fiber/6 g carbs) 1
Sour Cream, reduced-fat, 2 tbsp (45 cal/4 g fat/0 g fiber/2 g carbs) 1.5
Knudsen
Sour Cream, light, 2 tbsp (40 cal/3 g fat/0 g fiber/2 g carbs) 1.5
Sour Cream, fat-free, 2 tbsp (35 cal/0 g fat/0 g fiber/6 g carbs) 1
Tillamook
Tillamook Fat Free Sour Cream, 2 tbsp (20 cal/0 g fat/0 g fiber/4 carbs) 0.5
Syrup
Syrup, Reduced Calorie, 2 tbsp, 1
Syrup, 1 tbsp, 1
Walnuts, 1/2 cup chopped, 10
Wheat Germ, 3 tbsp, 1
Whipping Cream/Whipped Topping
Whipping Cream (1 cup), 20
Whipped Cream, Aerosol, (1/4 cup), 2
Whipped Cream, Non-Fat Aerosol, (1/4 cup), 0
Whipped Topping, Frozen, (1/4 cup), 1
Whipped Topping, Fat-Free Frozen, (1/4 cup), 0
Yogurt, Non-Fat Plain (1 cup), 2