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
