{"id":81,"date":"2020-06-15T15:21:39","date_gmt":"2020-06-15T15:21:39","guid":{"rendered":"https:\/\/alkascore.com\/?p=81"},"modified":"2020-12-29T11:24:14","modified_gmt":"2020-12-29T11:24:14","slug":"pral-food-lists-category-index","status":"publish","type":"post","link":"https:\/\/alkascore.com\/pral-food-lists-category-index\/","title":{"rendered":"WWEIA Food Categories PRAL Index"},"content":{"rendered":"
The WWEIA PRAL Food Category List is a common way to group foods. But the USDA nutrients database doesn’t publish PRAL Food scores. So here I give you PRAL food lists for each WWEIA food category. Then I link to them below. Together with principles and guidance<\/a> for using them.<\/p>\n Also, you can find old and new PRAL lists using the search box near the top of each page.<\/p>\n <\/p>\n What We Eat In America (WWEIA) Food Categories are used by USDA to organize their nutrients database. So I use the same categories to organize PRAL food lists. With one page for each WWEIA food category. There are three ways to find the category you are interested in:<\/p>\n Additionally, I may produce lists for a popular food item that appears in several WWEIA categories. For example Carrot Food Category (Extended)<\/a>.<\/p>\n Make sure you follow the FOODARY principles for PRAL food lists.<\/p>\n If you want to get email notification when I publish new PRAL food lists, please subscribe:WWEIA Food Categories<\/h2>\n
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WWEIA Food Category List<\/h2>\n
Food Category Description <\/th> Foods <\/th> PRAL Averages <\/th> <\/th><\/tr><\/thead> <\/td> <\/td> 100 g <\/td> 100 cal <\/td><\/tr> <\/a>MILK AND DAIRY <\/td> <\/td> <\/td> <\/td><\/tr> Milk <\/td> <\/td> <\/td> <\/td><\/tr> Milk, whole<\/a><\/td> 9 <\/td> -0.14 <\/td> -0.30 <\/td><\/tr> Milk, reduced fat<\/a><\/td> 6 <\/td> -0.09 <\/td> -0.07 <\/td><\/tr> Milk, lowfat<\/a><\/td> 7 <\/td> 0.06 <\/td> 0.12 <\/td><\/tr> Milk, nonfat<\/a><\/td> 7 <\/td> -0.21 <\/td> -0.49 <\/td><\/tr> Flavored Milk <\/td> <\/td> <\/td> <\/td><\/tr> Flavored milk, whole<\/a><\/td> 12 <\/td> -0.45 <\/td> -0.66 <\/td><\/tr> Flavored milk, reduced fat<\/a><\/td> 22 <\/td> -0.47 <\/td> -0.70 <\/td><\/tr> Flavored milk, lowfat<\/a><\/td> 14 <\/td> -0.60 <\/td> -0.98 <\/td><\/tr> Flavored milk, nonfat<\/a><\/td> 17 <\/td> -0.60 <\/td> -1.28 <\/td><\/tr> Dairy Drinks and Substitutes <\/td> <\/td> <\/td> <\/td><\/tr> Milk shakes and other dairy drinks<\/a><\/td> 14 <\/td> -0.15 <\/td> -0.24 <\/td><\/tr> Milk substitutes<\/a><\/td> 28 <\/td> -2.20 <\/td> -4.95 <\/td><\/tr> Cheese <\/td> <\/td> <\/td> <\/td><\/tr> Cheese<\/a><\/td> 61 <\/td> 17.78 <\/td> 6.11 <\/td><\/tr> Cottage\/ricotta cheese<\/a><\/td> 16 <\/td> 6.53 <\/td> 7.75 <\/td><\/tr> Yogurt <\/td> <\/td> <\/td> <\/td><\/tr> Yogurt, regular<\/a><\/td> 17 <\/td> -0.10 <\/td> -0.14 <\/td><\/tr> Yogurt, Greek<\/a><\/td> 14 <\/td> 4.56 <\/td> 5.25 <\/td><\/tr> <\/a>PROTEIN FOODS <\/td> <\/td> <\/td> <\/td><\/tr> Meats <\/td> <\/td> <\/td> <\/td><\/tr> Beef, excludes ground<\/a><\/td> 77 <\/td> 14.20 <\/td> 6.63 <\/td><\/tr> Ground beef<\/a><\/td> 4 <\/td> 11.35 <\/td> 4.35 <\/td><\/tr> Pork<\/a><\/td> 83 <\/td> 12.39 <\/td> 5.38 <\/td><\/tr> Lamb, goat, game<\/a><\/td> 45 <\/td> 13.73 <\/td> 6.77 <\/td><\/tr> Liver and organ meats<\/a><\/td> 15 <\/td> 15.89 <\/td> 9.28 <\/td><\/tr> Poultry <\/td> <\/td> <\/td> <\/td><\/tr> Chicken, whole pieces<\/a><\/td> 161 <\/td> 12.47 <\/td> 6.21 <\/td><\/tr> Chicken patties, nuggets and tenders<\/a><\/td> 15 <\/td> 9.91 <\/td> 3.80 <\/td><\/tr> Turkey, duck, other poultry<\/a><\/td> 49 <\/td> 14.41 <\/td> 7.80 <\/td><\/tr> Seafood <\/td> <\/td> <\/td> <\/td><\/tr> Fish<\/a><\/td> 340 <\/td> 11.75 <\/td> 7.04 <\/td><\/tr> Shellfish<\/a><\/td> 94 <\/td> 11.10 <\/td> 8.01 <\/td><\/tr> Eggs <\/td> <\/td> <\/td> <\/td><\/tr> Eggs and omelets<\/a><\/td> 195 <\/td> 6.09 <\/td> 3.44 <\/td><\/tr> Cured Meats\/Poultry <\/td> <\/td> <\/td> <\/td><\/tr> Cold cuts and cured meats<\/a><\/td> 67 <\/td> 9.29 <\/td> 5.01 <\/td><\/tr> Bacon<\/a><\/td> 13 <\/td> 16.56 <\/td> 3.65 <\/td><\/tr> Frankfurters<\/a><\/td> 12 <\/td> 4.96 <\/td> 2.80 <\/td><\/tr> Sausages<\/a><\/td> 27 <\/td> 6.73 <\/td> 2.18 <\/td><\/tr> Plant-based Protein Foods <\/td> <\/td> <\/td> <\/td><\/tr> Beans, peas, legumes<\/a><\/td> 161 <\/td> -0.57 <\/td> -0.41 <\/td><\/tr> Nuts and seeds<\/a><\/td> 79 <\/td> 6.55 <\/td> 1.11 <\/td><\/tr> Processed soy products<\/a><\/td> 25 <\/td> 6.45 <\/td> 2.98 <\/td><\/tr> <\/a>MIXED DISHES <\/td> <\/td> <\/td> <\/td><\/tr> Mixed Dishes - Meat, Poultry, Seafood <\/td> <\/td> <\/td> <\/td><\/tr> Meat mixed dishes <\/td> 307 <\/td> <\/td> <\/td><\/tr> Poultry mixed dishes <\/td> 153 <\/td> <\/td> <\/td><\/tr> Seafood mixed dishes <\/td> 120 <\/td> <\/td> <\/td><\/tr> Mixed Dishes - Grain-based <\/td> <\/td> <\/td> <\/td><\/tr> Rice mixed dishes <\/td> 147 <\/td> <\/td> <\/td><\/tr> Pasta mixed dishes, excludes macaroni and cheese <\/td> 195 <\/td> <\/td> <\/td><\/tr> Macaroni and cheese <\/td> 16 <\/td> <\/td> <\/td><\/tr> Turnovers and other grain-based items <\/td> 52 <\/td> <\/td> <\/td><\/tr> Mixed Dishes - Asian <\/td> <\/td> <\/td> <\/td><\/tr> Fried rice and lo\/chow mein <\/td> 45 <\/td> <\/td> <\/td><\/tr> Stir-fry and soy-based sauce mixtures <\/td> 74 <\/td> <\/td> <\/td><\/tr> Egg rolls, dumplings, sushi <\/td> 25 <\/td> <\/td> <\/td><\/tr> Mixed Dishes - Mexican <\/td> <\/td> <\/td> <\/td><\/tr> Burritos and tacos <\/td> 54 <\/td> <\/td> <\/td><\/tr> Nachos <\/td> 7 <\/td> <\/td> <\/td><\/tr> Other Mexican mixed dishes <\/td> 63 <\/td> <\/td> <\/td><\/tr> Mixed Dishes - Pizza <\/td> <\/td> <\/td> <\/td><\/tr> Pizza <\/td> 91 <\/td> <\/td> <\/td><\/tr> Mixed Dishes - Sandwiches (single code) <\/td> <\/td> <\/td> <\/td><\/tr> Burgers (single code) <\/td> 99 <\/td> <\/td> <\/td><\/tr> Frankfurter sandwiches (single code) <\/td> 96 <\/td> <\/td> <\/td><\/tr> Chicken\/turkey sandwiches (single code) <\/td> 36 <\/td> <\/td> <\/td><\/tr> Egg\/breakfast sandwiches (single code) <\/td> 50 <\/td> <\/td> <\/td><\/tr> Other sandwiches (single code) <\/td> 78 <\/td> <\/td> <\/td><\/tr> Cheese sandwiches (single code) <\/td> 50 <\/td> <\/td> <\/td><\/tr> Peanut butter and jelly sandwiches (single code) <\/td> 28 <\/td> <\/td> <\/td><\/tr> Mixed Dishes - Soups <\/td> <\/td> <\/td> <\/td><\/tr> Soups <\/td> 232 <\/td> <\/td> <\/td><\/tr> <\/a>GRAINS <\/td> <\/td> <\/td> <\/td><\/tr> Cooked Grains <\/td> <\/td> <\/td> <\/td><\/tr> Rice<\/a><\/td> 30 <\/td> 1.33 <\/td> 0.98 <\/td><\/tr> Pasta, noodles, cooked grains<\/a><\/td> 26 <\/td> 1.78 <\/td> 1.38 <\/td><\/tr> Breads, Rolls, Tortillas <\/td> <\/td> <\/td> <\/td><\/tr> Yeast breads<\/a><\/td> 126 <\/td> 3.83 <\/td> 1.39 <\/td><\/tr> Rolls and buns<\/a><\/td> 39 <\/td> 4.20 <\/td> 1.43 <\/td><\/tr> Bagels and English muffins<\/a><\/td> 30 <\/td> 2.66 <\/td> 1.07 <\/td><\/tr> Tortillas<\/a><\/td> 7 <\/td> 5.72 <\/td> 1.87 <\/td><\/tr> Quick Breads and Bread Products <\/td> <\/td> <\/td> <\/td><\/tr> Biscuits, muffins, quick breads<\/a><\/td> 55 <\/td> 4.29 <\/td> 1.38 <\/td><\/tr> Pancakes, waffles, French toast<\/a><\/td> 75 <\/td> 6.91 <\/td> 2.52 <\/td><\/tr> Ready-to-Eat Cereals <\/td> <\/td> <\/td> <\/td><\/tr> Ready-to-eat cereal, higher sugar (>21.2g\/100g)<\/a><\/td> 114 <\/td> 1.64 <\/td> 0.41 <\/td><\/tr> Ready-to-eat cereal, lower sugar (=<21.2g\/100g)<\/a><\/td> 68 <\/td> 3.43 <\/td> 0.94 <\/td><\/tr> Cooked Cereals <\/td> <\/td> <\/td> <\/td><\/tr> Oatmeal<\/a><\/td> 44 <\/td> 0.77 <\/td> 0.89 <\/td><\/tr> Grits and other cooked cereals<\/a><\/td> 69 <\/td> 0.01 <\/td> 0.18 <\/td><\/tr> <\/a>SNACKS AND SWEETS <\/td> <\/td> <\/td> <\/td><\/tr> Savory Snacks <\/td> <\/td> <\/td> <\/td><\/tr> Potato chips<\/a><\/td> 30 <\/td> -15.72 <\/td> -3.12 <\/td><\/tr> Tortilla, corn, other chips<\/a><\/td> 33 <\/td> 2.48 <\/td> 0.58 <\/td><\/tr> Popcorn<\/a><\/td> 33 <\/td> 4.98 <\/td> 1.05 <\/td><\/tr> Pretzels\/snack mix<\/a><\/td> 45 <\/td> 3.50 <\/td> 0.95 <\/td><\/tr> Crackers <\/td> <\/td> <\/td> <\/td><\/tr> Crackers, excludes saltines<\/a><\/td> 55 <\/td> 6.12 <\/td> 1.37 <\/td><\/tr> Saltine crackers<\/a><\/td> 5 <\/td> 2.09 <\/td> 0.53 <\/td><\/tr> Snack\/Meal Bars <\/td> <\/td> <\/td> <\/td><\/tr> Cereal bars<\/a><\/td> 31 <\/td> 0.75 <\/td> 0.13 <\/td><\/tr> Nutrition bars<\/a><\/td> 13 <\/td> 7.79 <\/td> 1.92 <\/td><\/tr> Sweet Bakery Products <\/td> <\/td> <\/td> <\/td><\/tr> Cakes and pies<\/a><\/td> 202 <\/td> 1.43 <\/td> 0.43 <\/td><\/tr> Cookies and brownies<\/a><\/td> 108 <\/td> 1.59 <\/td> 0.35 <\/td><\/tr> Doughnuts, sweet rolls, pastries<\/a><\/td> 73 <\/td> 3.45 <\/td> 0.92 <\/td><\/tr> Candy <\/td> <\/td> <\/td> <\/td><\/tr> Candy containing chocolate<\/a><\/td> 69 <\/td> -0.35 <\/td> -0.08 <\/td><\/tr> Candy not containing chocolate<\/a><\/td> 66 <\/td> -0.22 <\/td> -0.09 <\/td><\/tr> Other Desserts <\/td> <\/td> <\/td> <\/td><\/tr> Ice cream and frozen dairy desserts<\/a><\/td> 117 <\/td> -0.51 <\/td> -0.35 <\/td><\/tr> Pudding<\/a><\/td> 56 <\/td> 0.32 <\/td> 0.10 <\/td><\/tr> Gelatins, ices, sorbets<\/a><\/td> 38 <\/td> 0.09 <\/td> 0.91 <\/td><\/tr> <\/a>FRUITS <\/td> <\/td> <\/td> <\/td><\/tr> Fruits <\/td> <\/td> <\/td> <\/td><\/tr> Apples<\/a><\/td> 14 <\/td> -1.55 <\/td> -2.16 <\/td><\/tr> Bananas<\/a><\/td> 11 <\/td> -5.96 <\/td> -5.34 <\/td><\/tr> Grapes<\/a><\/td> 6 <\/td> -2.48 <\/td> -3.83 <\/td><\/tr> Peaches and nectarines<\/a><\/td> 14 <\/td> -2.10 <\/td> -3.91 <\/td><\/tr> Berries<\/a><\/td> 45 <\/td> -1.74 <\/td> -3.38 <\/td><\/tr> Citrus fruits<\/a><\/td> 21 <\/td> -2.71 <\/td> -6.20 <\/td><\/tr> Melons<\/a><\/td> 6 <\/td> -4.09 <\/td> -12.30 <\/td><\/tr> Dried fruits<\/a><\/td> 42 <\/td> -8.40 <\/td> -4.11 <\/td><\/tr> Other fruits and fruit salads<\/a><\/td> 105 <\/td> -2.67 <\/td> -4.23 <\/td><\/tr> <\/a>VEGETABLES <\/td> <\/td> <\/td> <\/td><\/tr> Vegetables, excluding Potatoes <\/td> <\/td> <\/td> <\/td><\/tr> Tomatoes<\/a><\/td> 22 <\/td> -5.88 <\/td> -14.23 <\/td><\/tr> Carrots<\/a><\/td> 35 <\/td> -3.57 <\/td> -7.21 <\/td><\/tr> Other red and orange vegetables<\/a><\/td> 90 <\/td> -4.66 <\/td> -7.32 <\/td><\/tr> Dark green vegetables, excludes lettuce<\/a><\/td> 288 <\/td> -5.18 <\/td> -13.47 <\/td><\/tr> Lettuce and lettuce salads<\/a><\/td> 17 <\/td> -3.73 <\/td> -16.83 <\/td><\/tr> String beans<\/a><\/td> 85 <\/td> -2.23 <\/td> -5.06 <\/td><\/tr> Onions<\/a><\/td> 35 <\/td> -2.14 <\/td> -5.34 <\/td><\/tr> Corn<\/a><\/td> 118 <\/td> -0.82 <\/td> -0.87 <\/td><\/tr> Other starchy vegetables<\/a><\/td> 155 <\/td> -2.67 <\/td> -1.96 <\/td><\/tr> Other vegetables and combinations<\/a><\/td> 528 <\/td> -3.02 <\/td> -7.20 <\/td><\/tr> Vegetable mixed dishes<\/a><\/td> 188 <\/td> -1.22 <\/td> -1.72 <\/td><\/tr> White Potatoes <\/td> <\/td> <\/td> <\/td><\/tr> White potatoes, baked or boiled<\/a><\/td> 48 <\/td> -6.07 <\/td> -5.22 <\/td><\/tr> French fries and other fried white potatoes<\/a><\/td> 44 <\/td> -4.46 <\/td> -2.16 <\/td><\/tr> Mashed potatoes and white potato mixtures<\/a><\/td> 58 <\/td> -2.64 <\/td> -2.48 <\/td><\/tr> <\/a>BEVERAGES, NONALCOHOLIC <\/td> <\/td> <\/td> <\/td><\/tr> 100% Juice <\/td> <\/td> <\/td> <\/td><\/tr> Citrus juice<\/a><\/td> 13 <\/td> -3.79 <\/td> -7.61 <\/td><\/tr> Apple juice<\/a><\/td> 3 <\/td> -2.87 <\/td> -6.11 <\/td><\/tr> Other fruit juice<\/a><\/td> 20 <\/td> -2.53 <\/td> -5.13 <\/td><\/tr> Vegetable juice<\/a><\/td> 8 <\/td> -3.85 <\/td> -17.77 <\/td><\/tr> Diet Beverages <\/td> <\/td> <\/td> <\/td><\/tr> Diet soft drinks<\/a><\/td> 13 <\/td> 0.08 <\/td> N\/A <\/td><\/tr> Diet sport and energy drinks<\/a><\/td> 11 <\/td> -0.01 <\/td> N\/A <\/td><\/tr> Other diet drinks<\/a><\/td> 6 <\/td> 0.00 <\/td> N\/A <\/td><\/tr> Sweetened Beverages <\/td> <\/td> <\/td> <\/td><\/tr> Soft drinks<\/a><\/td> 14 <\/td> 0.04 <\/td> 0.15 <\/td><\/tr> Fruit drinks<\/a><\/td> 55 <\/td> -1.16 <\/td> -4.38 <\/td><\/tr> Sport and energy drinks<\/a><\/td> 19 <\/td> -0.15 <\/td> -1.29 <\/td><\/tr> Nutritional beverages<\/a><\/td> 16 <\/td> 0.43 <\/td> 0.70 <\/td><\/tr> Smoothies and grain drinks<\/a><\/td> 19 <\/td> -1.10 <\/td> -2.14 <\/td><\/tr> Coffee and Tea <\/td> <\/td> <\/td> <\/td><\/tr> Coffee<\/a><\/td> 113 <\/td> -1.11 <\/td> N\/A <\/td><\/tr> Tea<\/a><\/td> 43 <\/td> -0.32 <\/td> N\/A <\/td><\/tr> <\/a>ALCOHOLIC BEVERAGES <\/td> <\/td> <\/td> <\/td><\/tr> Alcoholic Beverages <\/td> <\/td> <\/td> <\/td><\/tr> Beer<\/a><\/td> 9 <\/td> -0.26 <\/td> -0.47 <\/td><\/tr> Wine<\/a><\/td> 12 <\/td> -1.27 <\/td> -1.61 <\/td><\/tr> Liquor and cocktails<\/a><\/td> 78 <\/td> -0.32 <\/td> -0.37 <\/td><\/tr> <\/a>WATER <\/td> <\/td> <\/td> <\/td><\/tr> Plain Water <\/td> <\/td> <\/td> <\/td><\/tr> Tap water <\/td> 1 <\/td> <\/td> <\/td><\/tr> Bottled water <\/td> 1 <\/td> <\/td> <\/td><\/tr> Flavored or Enhanced Water <\/td> <\/td> <\/td> <\/td><\/tr> Flavored or carbonated water <\/td> 5 <\/td> <\/td> <\/td><\/tr> Enhanced or fortified water <\/td> 5 <\/td> <\/td> <\/td><\/tr> <\/a>FATS AND OILS <\/td> <\/td> <\/td> <\/td><\/tr> Fats and Oils <\/td> <\/td> <\/td> <\/td><\/tr> Butter and animal fats<\/a><\/td> 16 <\/td> 0.40 <\/td> 0.06 <\/td><\/tr> Margarine<\/a><\/td> 26 <\/td> -0.07 <\/td> -0.05 <\/td><\/tr> Cream cheese, sour cream, whipped cream<\/a><\/td> 14 <\/td> 0.80 <\/td> 0.30 <\/td><\/tr> Cream and cream substitutes<\/a><\/td> 19 <\/td> -1.83 <\/td> -0.50 <\/td><\/tr> Mayonnaise<\/a><\/td> 11 <\/td> -0.04 <\/td> -0.14 <\/td><\/tr> Salad dressings and vegetable oils<\/a><\/td> 54 <\/td> -0.12 <\/td> -0.07 <\/td><\/tr> <\/a>CONDIMENTS AND SAUCES <\/td> <\/td> <\/td> <\/td><\/tr> Condiments and Sauces <\/td> <\/td> <\/td> <\/td><\/tr> Tomato-based condiments<\/a><\/td> 12 <\/td> -4.45 <\/td> -7.54 <\/td><\/tr> Soy-based condiments<\/a><\/td> 8 <\/td> 0.76 <\/td> 0.67 <\/td><\/tr> Mustard and other condiments<\/a><\/td> 38 <\/td> -4.32 <\/td> -8.19 <\/td><\/tr> Olives, pickles, pickled vegetables<\/a><\/td> 42 <\/td> -2.89 <\/td> -9.35 <\/td><\/tr> Pasta sauces, tomato-based<\/a><\/td> 11 <\/td> -3.45 <\/td> -6.50 <\/td><\/tr> Dips, gravies, other sauces<\/a><\/td> 80 <\/td> 0.75 <\/td> -0.02 <\/td><\/tr> <\/a>SUGARS <\/td> <\/td> <\/td> <\/td><\/tr> Sugars <\/td> <\/td> <\/td> <\/td><\/tr> Sugars and honey<\/a><\/td> 10 <\/td> -5.16 <\/td> -1.71 <\/td><\/tr> Sugar substitutes<\/a><\/td> 10 <\/td> 0.22 <\/td> 0.11 <\/td><\/tr> Jams, syrups, toppings<\/a><\/td> 52 <\/td> -1.26 <\/td> -0.74 <\/td><\/tr> <\/a>OTHER <\/td> <\/td> <\/td> <\/td><\/tr> Other <\/td> <\/td> <\/td> <\/td><\/tr> Protein and nutritional powders <\/td> 18 <\/td> <\/td> <\/td><\/tr> Not included in a food category <\/td> 46 <\/td> <\/td> <\/td><\/tr><\/tbody><\/table><\/div>
\nPRAL Food Lists Principles<\/h2>\n
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