Nutrient Content of Foods Rich in Energy, Protein, Calcium and Iron

View the Fat-Fighting Foods Slideshow

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


Quick GuidePortion Control Tips: Lose Weight and Stick to Your Diet

Portion Control Tips: Lose Weight and Stick to Your Diet

Subscribe to MedicineNet's Weight Loss/Healthy Living Newsletter

By clicking Submit, I agree to the MedicineNet's Terms & Conditions & Privacy Policy and understand that I may opt out of MedicineNet's subscriptions at any time.

Reviewed on 6/17/2003

Health Solutions From Our Sponsors