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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Last Editorial Review: 6/17/2003
