Nutrient Content Of Selected Foods

The following table of popular foods includes foods rich in energy, protein, calcium and iron.

Food Serving Size Energy
(kcal)
Protein
(grams)
Carbo-
hydrate
(g)
Fat
(g)
Calcium
(mg)
Iron
(mg)
Lean Beef 3 oz. 189 27 0 8 4 2.9
Hamburger 3 oz. 246 20 0 18 9 2.1
Lean Pork, Broiled 3 oz. 196 27 0 9 4 .8
Chicken Breast 3 oz. 167 25 0 7 12 .9
Egg, Hard-boiled 1 whole 77 6 1 5 25 .6
Peanut Butter 2  TBS. 190 8 7 16 11 .5
Roasted Peanuts 1 ounce 164 7 5 14 24 .5
Navy Beans, Cooked 1/2 cup 129 8 24 0 64 2.2
Salmon, Broiled/Baked 3 oz. 183 23 0 9 6 .5
Salmon, Canned w/bones 3 oz. 118 17 0 5 182 .7
Milk
Whole
2% Low-fat
1% Low-fat
Skim non-fat
  
1 cup
1 cup
1 cup
1 cup
150
121
102
86
8
8
8
8
11
12
12
12
8
5
3
0
291
297
300
302
.1
.1
.1
.1
Yogurt, Low-fat 1 cup 193 11 31 3 388 .2
Cheddar Cheese 1.5 oz. 171 11 0 14 305 .3
Cottage Cheese, 2% 1/2 cup 102 16 4 2 78 .2
Ice Cream, Vanilla 1/2 cup 134 2 16 7 88 .1
Bread, White/Wheat 1 slice 72 3 13 1 35 1.0
Bran Flakes, Fortified 1 oz. 91 4 25 0 14 8.1
Muffin, Bran 1 whole 125 3 19 6 60 1.4
Cookie, Choc. Chip 3 whole 139 2 19 8 8 .8
Baked Potato 1 whole 220 5 51 0 20 2.8
Spaghetti 1/2 cup 98 3 20 0 5 1.0
Green Peas 1/2 cup 63 4 11 0 19 1.2
Broccoli, Cooked 1/2 cup 22 2 4 0 36 .7
Banana 1 whole 105 1 28 0 7 .1
Orange 1 whole 60 1 15 0 52 .1
Butter 1 TBS. 102 0 0 12 3 0
Margarine 1 TBS. 102 0 0 11 4 0
Table Sugar 1  tsp. 16 0 4 0 0 0
Jelly 1  tsp. 16 0 4 0 1 0


Last Editorial Review: 6/17/2003