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

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