Food

Density

Featherweights (0.0-0.7)

Water

0.0

Green, black tea

(no sugar or milk)

0.0

Cucumber

0.1

Lettuce

0.1

Asparagus

0.2

Spinach (boiled)

0.2

Tomato

0.2

Bell pepper, red

0.3

Pink grapefruit

0.3

Mushrooms

0.3

Salsa

(depending on recipe)

0.3

Snap peas

0.3

Soymilk

0.3

Cantaloupe

0.4

Carrots

0.4

Milk, nonfat

0.4

Peach

0.4

Tomato soup,

water based

0.4

Apricots

0.5

Orange

0.5

Orange juice, 100% juice

0.5

Tofu

0.5

Apple

0.6

Blueberries

0.6

Pear

0.6

Grapes

0.7

Tuna, light in water

0.7

Lightweights (0.8-1.5)

Crab, blue

0.8

Banana

0.9

Red snapper

0.9

Cottage cheese,

4% fat

1.0

Cod, baked or broiled

(no oil added)

1.0

Shrimp

1.0

Soba buckwheat

noodles, cooked

1.0

Sweet potato, boiled

1.0

Yogurt, low fat

1.0

Potatoes, baked

1.1

Brown rice, cooked

1.1

Scallops, steamed

1.1

Pudding snacks, chocolate

1.3

Pasta (cooked)

1.4

Green Soybeans,

boiled

1.4

Turkey breast, skinless

1.4

Eggs, raw

1.5

Middleweights (1.6-3.0)

Chicken breast,

skinless

1.7

Ground beef, 5% fat

1.7

Hummus

1.7

Soy ice cream

(depends on brands)

1.7

Bagel, whole wheat

2.0

Pizza, Weight Watcher’s

four cheese

2.0

Beef rib steak, broiled

2.2

Pot pie, Marie Callender’s

2.3

Hot dogs, on average

2.4

Häagen-Dazs, vanilla

2.6

Pita bread,

whole wheat

2.7

Sirloin Steak

2.7

Bagel, white

2.8

Beef rib steak,

Broiled with fat

3.0

Bread, whole wheat

3.0

Heavyweights (3.1-9.0)

Ball park knockwurst

3.2

Cheesecake

3.2

Gummi Bears

3.3

Lamb shoulder, braised

3.4

Oatmeal, instant & unflavored

3.5

Licorice, on average

3.6

Frosted mini wheats

3.6

Atkins sports bars,

On average

3.7

Swiss cheese

3.7

Popcorn, air popped

3.8

Cheerios, dry

3.9

Cap’n Crunch, regular

3.9

Cheddar cheese

4.0

Doughnut, glazed

4.0

Oatmeal cookies

4.0

Ham, roasted

4.0

Coffee cake

4.0

Lifesavers

4.0

Brownie

4.2

Butterfinger

4.6

Chocolate chip

Cookies

4.6

Baby Ruth

4.7

M&Ms, plain

5.0

Sweet chocolate

5.1

Corn chips, plain

5.4

Dark chocolate

5.4-5.7

Potato chips

5.4

Cashews

5.7

Pistachios

5.7

Peanut butter, unsweetened

5.8

Bacon, pork

5.8

Almonds

6.0

Macadamia nuts

7.2

Butter

7.2

Mayonnaise, nondiet

7.2

Vegetable oil

8.8