Foods High in Iron

Content per

Description

Common Measure

Measure

Cornmeal, self-rising, degermed, enriched, yellow

1 cup

6.53

Frybread, made with lard (Navajo)

10-1/2" bread

6.46

Spinach, cooked, boiled, drained, without salt

1 cup

6.43

Braunschweiger (a liver sausage), pork

2 slices

6.35

Fast foods, hotdog, with corn flour coating (corndog)

1 corn dog

6.18

Wheat flour, white, bread, enriched

1 cup

6.04

Duck, domesticated, meat only, cooked, roasted

1/2 duck

5.97

Cornmeal, degermed, enriched, yellow

1 cup

5.96

Mollusks, oyster, eastern, cooked, breaded and fried

3 oz

5.91

Bread crumbs, dry, grated, seasoned

1 cup

5.90

Fast foods, hamburger; double, large patty; with condiments

1 sandwich

5.85

and vegetables

Wheat flour, white, all-purpose, self-rising, enriched

1 cup

5.84

Wheat flour, white, all-purpose, enriched, bleached

1 cup

5.80

Chili con carne with beans, canned entree

1 cup

5.79

Beef stew, canned entree

1 cup

5.75

MORNINGSTAR FARMS Grillers Burger Style Recipe

1 cup

5.72

Crumbles, frozen, unprepared

Cereals ready-to-eat, KELLOGG, KELLOGG'S APPLE JACKS

1 cup

5.60

Mollusks, oyster, eastern, wild, raw

6 medium

5.59

Fast foods, hamburger; double, regular patty; with condiments

1 sandwich

5.55

Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS

1 cup

5.52

Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST

3/4 cup

5.48

CRUNCH

Bagels, plain, enriched, with calcium propionate (includes onion,

4" bagel

5.38

poppy, sesame)

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN

1/2 cup

5.28

Original

Candies, semisweet chocolate

1 cup

5.26

Beef, variety meats and by-products, liver, cooked, pan-fried

3 oz

5.24

Beans, kidney, red, mature seeds, cooked, boiled, without salt

1 cup

5.20

Pie crust, standard-type, prepared from recipe, baked

1 pie shell

5.20

Cereals ready-to-eat, QUAKER, CAP'N CRUNCH

3/4 cup

5.19

Fast foods, chili con carne

1 cup

5.19

Pie crust, cookie-type, prepared from recipe, graham cracker,

1 pie shell

5.19

baked

Jerusalem-artichokes, raw

1 cup

5.10

Oat bran, raw

1 cup

5.09

Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with

3/4 cup

5.02

CRUNCHBERRIES

Barley, pearled, raw

1 cup

5.00

Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT

3/4 cup

4.96

BUTTER CRUNCH

Snacks, trail mix, regular, with chocolate chips, salted nuts and

1 cup

4.95

seeds

Baking chocolate, unsweetened, squares

1 square

4.93

Fast foods, hamburger; single, large patty; with condiments and

1 sandwich

4.93

vegetables

Spinach, canned, regular pack, drained solids

1 cup

4.92

Buckwheat flour, whole-groat

1 cup

4.87

Cereals ready-to-eat, GENERAL MILLS, HONEY NUT

1 cup

4.82

CHEERIOS

Chickpeas (garbanzo beans, bengal gram), mature seeds,

1 cup

4.74

cooked, boiled, without salt

Fast foods, chicken fillet sandwich, plain

1 sandwich

4.68

Content per

Description

Common Measure

Measure

Wheat flour, whole-grain

1 cup

4.66

Fast foods, chimichanga, with beef

1 chimichanga

4.54

Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS

3/4 cup

4.50

Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS

1 cup

4.50

Soybeans, green, cooked, boiled, drained, without salt

1 cup

4.50

Cereals ready-to-eat, GENERAL MILLS, BERRY BERRY KIX

3/4 cup

4.50

Cereals ready-to-eat, GENERAL MILLS, REESE'S PUFFS

3/4 cup

4.50

Cereals ready-to-eat, GENERAL MILLS, APPLE CINNAMON

3/4 cup

4.50

CHEERIOS

Cereals ready-to-eat, GENERAL MILLS, RAISIN NUT BRAN

1 cup

4.50

Cereals ready-to-eat, GENERAL MILLS, BASIC 4

1 cup

4.50

Cereals ready-to-eat, GENERAL MILLS, HONEY NUT

1 cup

4.50

CLUSTERS

Lima beans, large, mature seeds, cooked, boiled, without salt

1 cup

4.49

Beans, baked, canned, with franks

1 cup

4.48

Tomato products, canned, puree, without salt added

1 cup

4.45

Cereals ready-to-eat, rice, puffed, fortified

1 cup

4.44

Lima beans, large, mature seeds, canned

1 cup

4.36

Cowpeas, common (blackeyes, crowder, southern), mature

1 cup

4.32

seeds, cooked, boiled, without salt

Bagels, plain, enriched, with calcium propionate (includes onion,

3-1/2" bagel

4.30

poppy, sesame)

Beans, navy, mature seeds, cooked, boiled, without salt

1 cup

4.30

Fast foods, cheeseburger, regular, double patty and bun, plain

1 sandwich

4.26

Cereals ready-to-eat, KELLOGG, KELLOGG'S FROOT LOOPS

1 cup

4.23

Fast foods, roast beef sandwich, plain

1 sandwich

4.23

Cereals ready-to-eat, GENERAL MILLS, TRIX

1 cup

4.22

Cornmeal, whole-grain, yellow

1 cup

4.21

Refried beans, canned, traditional style (includes USDA

1 cup

4.21

commodity)

Beans, baked, canned, with pork and sweet sauce

1 cup

4.17

Potatoes, baked, skin, without salt

1 skin

4.08

Fast foods, cheeseburger; single, large patty; with condiments

1 sandwich

4.07

and vegetables

Fast foods, cheeseburger; single, large patty; with condiments

1 sandwich

4.04

and bacon

Cereals, QUAKER, Instant Oatmeal, apples and cinnamon,

1 packet

3.84

prepared with boiling water

Peas, edible-podded, frozen, cooked, boiled, drained, without

1 cup

3.84

salt

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar,

1 packet

3.81

prepared with boiling water

Cereals ready-to-eat, wheat, puffed, fortified

1 cup

3.80

Beans, great northern, mature seeds, cooked, boiled, without

1 cup

3.77

salt

Malted drink mix, chocolate, with added nutrients, powder,

1 cup

3.76

prepared with whole milk

Spinach, frozen, chopped or leaf, cooked, boiled, drained,

1 cup

3.72

without salt

Fast foods, taco

1 large

3.71

Snacks, trail mix, tropical

1 cup

3.70

Fast foods, cheeseburger; double, regular patty; plain

1 sandwich

3.67

Malted drink mix, chocolate, with added nutrients, powder

3 heaping tsp

3.65

Frybread, made with lard (Navajo)

5" bread

3.64

Beans, black, mature seeds, cooked, boiled, without salt

1 cup

3.61

Content per

Description

Common Measure

Measure

Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled,

1 cup

3.60

drained, without salt

Malted drink mix, natural, with added nutrients, powder,

1 cup

3.60

prepared with whole milk

Beans, pinto, mature seeds, cooked, boiled, without salt

1 cup

3.57

Bagels, egg

4" bagel

3.54

Spaghetti with meat sauce, frozen entree

1 package

3.54

Lima beans, immature seeds, frozen, baby, cooked, boiled,

1 cup

3.53

drained, without salt

Pie crust, standard-type, frozen, ready-to-bake, enriched, baked

1 pie shell

3.53

Turkey, all classes, neck, meat only, cooked, simmered

1 neck

3.50

Fast foods, fish sandwich, with tartar sauce and cheese

1 sandwich

3.50

Sauerkraut, canned, solids and liquids

1 cup

3.47

Bulgur, dry

1 cup

3.44

Fast Foods, biscuit, with egg and sausage

1 biscuit

3.42

Fast foods, cheeseburger; double, regular patty, with

1 sandwich

3.42

condiments and vegetables

Pumpkin, canned, without salt

1 cup

3.41

Tomatoes, red, ripe, canned, stewed

1 cup

3.39

Bagels, cinnamon-raisin

4" bagel

3.38

Cherries, sour, red, canned, water pack, solids and liquids

1 cup

3.34

(includes USDA commodity red tart cherries, canned)

Pie, cherry, prepared from recipe

1 piece

3.33

Pasta with meatballs in tomato sauce, canned entree

1 cup

3.30

Fast foods, hotdog, with chili

1 sandwich

3.28

Beans, kidney, red, mature seeds, canned

1 cup

3.25

Chickpeas (garbanzo beans, bengal gram), mature seeds,

1 cup

3.24

canned

Soup, bean with ham, canned, chunky, ready-to-serve

1 cup

3.23

Turnip greens, frozen, cooked, boiled, drained, without salt

1 cup

3.18

Rice, white, long-grain, parboiled, enriched, cooked

1 cup

3.17

Peas, edible-podded, boiled, drained, without salt

1 cup

3.15

Cookies, graham crackers, plain or honey (includes cinnamon)

1 cup

3.13

Beef, chuck, blade roast, separable lean only, trimmed to 0" fat,

3 oz

3.13

all grades, cooked, braised

Snacks, pretzels, hard, plain, salted

10 pretzels

3.12

Lima beans, immature seeds, frozen, fordhook, cooked, boiled,

1 cup

3.09

drained, without salt

Beets, canned, drained solids

1 cup

3.09

Fast foods, clams, breaded and fried

3/4 cup

3.05

Beans, baked, canned, plain or vegetarian

1 cup

3.02

Prune juice, canned

1 cup

3.02

Soup, clam chowder, new england, canned, prepared with equal

1 cup

3.00

volume low fat (2%) milk

Fast foods, shrimp, breaded and fried

6-8 shrimp

2.95

Biscuits, plain or buttermilk, prepared from recipe

4" biscuit

2.93

Rice, white, long-grain, precooked or instant, enriched, prepared

1 cup

2.92

Fast foods, english muffin, with egg, cheese, and canadian

1 muffin

2.90

bacon

Bagels, egg

3-1/2" bagel

2.83

Fast foods, submarine sandwich, with roast beef

1 sandwich, 6" roll

2.81

Beet greens, cooked, boiled, drained, without salt

1 cup

2.74

Raisins, seedless

1 cup

2.73

Mushrooms, white, cooked, boiled, drained, without salt

1 cup

2.71

Content per

Description

Common Measure

Measure

Fast foods, cheeseburger; single, regular patty; plain

1 sandwich

2.71

Beef Macaroni, frozen entree

1 package

2.71

Fast foods, french toast sticks

5 sticks

2.71

Bagels, cinnamon-raisin

3-1/2" bagel

2.70

Fast foods, hamburger; single, regular patty; with condiments

1 sandwich

2.68

Malted drink mix, natural, with added nutrients, powder

4-5 heaping tsp

2.67

Fast foods, submarine sandwich, with tuna salad

1 sandwich, 6" roll

2.64

Fast foods, pancakes with butter and syrup

2 pancakes

2.62

Beef, chuck, blade roast, separable lean and fat, trimmed to

3 oz

2.62

1/8" fat, choice, cooked, braised

Fast foods, cheeseburger; single, regular patty, with condiments

1 sandwich

2.54

Peas, split, mature seeds, cooked, boiled, without salt

1 cup

2.53

Fast foods, submarine sandwich, with cold cuts

1 sandwich, 6" roll

2.51

Tomato products, canned, sauce

1 cup

2.50

Turkey, all classes, meat only, cooked, roasted

1 cup

2.49

Fish, sardine, Atlantic, canned in oil, drained solids with bone

3 oz

2.48

MORNINGSTAR FARMS Grillers Vegan, frozen, unprepared

1 patty

2.47

Fast foods, tostada, with beans, beef, and cheese

1 tostada

2.45

Fast foods, burrito, with beans and meat

1 burrito

2.45

Beef, round, bottom round, steak, separable lean only, trimmed

3 oz

2.44

to 1/8" fat, all grades, cooked, braised

Peas, green, frozen, cooked, boiled, drained, without salt

1 cup

2.43

English muffins, plain, toasted, enriched, with calcium

1 muffin

2.42

propionate (includes sourdough)

Fast foods, taco

1 small

2.41

Tapioca, pearl, dry

1 cup

2.40

Muffins, oat bran

1 muffin

2.39

Chicken pot pie, frozen entree, prepared

1 small pie

2.39

Noodles, egg, cooked, enriched

1 cup

2.35

Fast Food, Pizza Chain, 14" pizza, pepperoni topping, regular

1 slice

2.33

crust

Tomatoes, red, ripe, canned, packed in tomato juice

1 cup

2.33

Cowpeas, common (blackeyes, crowder, southern), mature

1 cup

2.33

seeds, canned, plain

Fast foods, potato, french fried in vegetable oil

1 large

2.32

Fast foods, hotdog, plain

1 sandwich

2.31

Lamb, domestic, shoulder, arm, separable lean only, trimmed to

3 oz

2.30

1/4" fat, choice, cooked, braised

Seeds, pumpkin and squash seed kernels, roasted, with salt

1 oz (142 seeds)

2.29

added

Waffles, plain, frozen, ready -to-heat, toasted

1 waffle

2.28

English muffins, plain, enriched, with ca prop (includes

1 muffin

2.28

sourdough)

Chicken, liver, all classes, cooked, simmered

1 liver

2.28

Fast foods, taco salad

1-1/2 cups

2.28

Sweet potato, canned, vacuum pack

1 cup

2.27

Beef, round, bottom round, steak, separable lean and fat,

3 oz

2.27

trimmed to 1/8" fat, all grades, cooked, braised

Macaroni and Cheese, canned entree

1 cup

2.27

Doughnuts, yeast-leavened, glazed, enriched (includes honey

1 medium

2.25

buns)

Chicken, canned, meat only, with broth

5 oz

2.24

Fast foods, frijoles with cheese

1 cup

2.24

Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled

3 oz

2.21

Content per

Description

Common Measure

Measure

Lettuce, iceberg (includes crisphead types), raw

1 head

2.21

Collards, cooked, boiled, drained, without salt

1 cup

2.20

Fast foods, croissant, with egg, cheese, and bacon

1 croissant

2.19

Potato, baked, flesh and skin, without salt

1 potato

2.18

Plums, canned, purple, heavy syrup pack, solids and liquids

1 cup

2.17

Cake, gingerbread, prepared from recipe

1 piece

2.13

Noodles, chinese, chow mein

1 cup

2.13

Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled

3 oz

2.11

Cereals, oats, regular and quick and instant, unenriched,

1 cup

2.11

cooked with water (includes boiling and microwaving), without

salt

Beef, round, eye of round, roast, separable lean only, trimmed

3 oz

2.09

to 1/8" fat, all grades, cooked, roasted

Barley, pearled, cooked

1 cup

2.09

Peas, green (includes baby and lesuer types), canned, drained

1 cup

2.07

solids, unprepared

Cookies, molasses

1 cookie, large (3-1/2" to

2.06

Fish, tuna salad

1 cup

2.05

Lamb, domestic, shoulder, arm, separable lean and fat, trimmed

3 oz

2.03

to 1/4" fat, choice, cooked, braised

Fish, haddock, cooked, dry heat

1 fillet

2.03

Lettuce, butterhead (includes boston and bibb types), raw

1 head

2.02

Toaster pastries, brown-sugar-cinnamon

1 pastry

2.02

Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to

3 oz

2.01

1/8" fat, all grades, cooked, roasted

Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled

3 oz

2.01

Toaster pastries, fruit (includes apple, blueberry, cherry,

1 pastry

2.00

strawberry)

Chicken, stewing, meat only, cooked, stewed

1 cup

2.00

Pie, pumpkin, prepared from recipe

1 piece

1.97

Turkey, all classes, dark meat, cooked, roasted

3 oz

1.96

Beef, round, eye of round, roast, separable lean and fat,

3 oz

1.95

trimmed to 1/8" fat, all grades, cooked, roasted

KELLOGG'S Eggo Lowfat Homestyle Waffles

1 waffle

1.95

Oat bran, cooked

1 cup

1.93

Cereals ready-to-eat, KELLOGG, KELLOGG'S CORN POPS

1 cup

1.92

Entrees, fish fillet, battered or breaded, and fried

1 fillet

1.92

Collards, frozen, chopped, cooked, boiled, drained, without salt

1 cup

1.90

Soup, bean with pork, canned, prepared with equal volume

1 cup

1.90

water

Rice, white, long-grain, regular, cooked

1 cup

1.90

Dandelion greens, cooked, boiled, drained, without salt

1 cup

1.89

Fast foods, french toast with butter

2 slices

1.89

Brussels sprouts, cooked, boiled, drained, without salt

1 cup

1.87

Rolls, hard (includes kaiser)

1 roll

1.87

Couscous, dry

1 cup

1.87

Sweet potato, canned, syrup pack, drained solids

1 cup

1.86

Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES

3/4 cup

1.86

TREATS Cereal

Cowpeas (Blackeyes), immature seeds, cooked, boiled,

1 cup

1.85

drained, without salt

Fast foods, danish pastry, cheese

1 pastry

1.85

Fast foods, potato, french fried in vegetable oil

1 medium

1.84

Soup, pea, green, canned, prepared with equal volume water

1 cup

1.83

Content per

Description

Common Measure

Measure

Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS,

1 pastry

1.82

Frosted chocolate fudge

Dates, deglet noor

1 cup

1.82

Crustaceans, shrimp, mixed species, canned

3 oz

1.81

Pie, blueberry, prepared from recipe

1 piece

1.81

Pie, pecan, prepared from recipe

1 piece

1.81

Lamb, domestic, leg, whole (shank and sirloin), separable lean

3 oz

1.80

only, trimmed to 1/4" fat, choice, cooked, roasted

Cake, snack cakes, creme-filled, chocolate with frosting

1 cupcake

1.80

Sauce, pasta, spaghetti/marinara, ready-to-serve

1 cup

1.80

Snacks, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit

1 bar

1.80

Spaghetti, cooked, enriched, without added salt

1 cup

1.79

Macaroni, cooked, enriched

1 cup

1.79

Nuts, coconut meat, dried (desiccated), sweetened, shredded

1 cup

1.79

Beef, cured, corned beef, canned

3 oz

1.77

Cabbage, chinese (pak-choi), cooked, boiled, drained, without

1 cup

1.77

salt

Chicken, broilers or fryers, breast, meat and skin, cooked, fried,

1/2 breast

1.75

batter

Bulgur, cooked

1 cup

1.75

Noodles, egg, spinach, cooked, enriched

1 cup

1.74

Biscuits, plain or buttermilk, prepared from recipe

2-1/2" biscuit

1.74

Pie, apple, prepared from recipe

1 piece

1.74

Soup, minestrone, canned, reduced sodium, ready-to-serve

1 cup

1.74

Waffles, plain, prepared from recipe

1 waffle

1.73

Nuts, cashew nuts, oil roasted, with salt added

1 oz (18 nuts)

1.72

Miso

1 cup

1.71

Vegetables, mixed, canned, drained solids

1 cup

1.71

Cake, pineapple upside-down, prepared from recipe

1 piece

1.70

Fish, halibut, Atlantic and Pacific, cooked, dry heat

1/2 fillet

1.70

Nuts, cashew nuts, dry roasted, with salt added

1 oz

1.70

Lamb, domestic, loin, separable lean only, trimmed to 1/4" fat,

3 oz

1.70

choice, cooked, broiled

Lamb, domestic, leg, whole (shank and sirloin), separable lean

3 oz

1.68

and fat, trimmed to 1/4" fat, choice, cooked, roasted

Bread, white, commercially prepared (includes soft bread

1 cup

1.68

crumbs)

Pork, fresh, shoulder, arm picnic, separable lean only, cooked,

3 oz

1.66

braised

Cake, shortcake, biscuit-type, prepared from recipe

1 shortcake

1.65

Snacks, popcorn, caramel-coated, with peanuts

1 cup

1.64

Soup, chunky vegetable, canned, ready-to-serve

1 cup

1.63

Bread, cornbread, prepared from recipe, made with low fat (2%)

1 piece

1.63

milk

Raspberries, frozen, red, sweetened

1 cup

1.63

Potato salad, home-prepared

1 cup

1.63

Spinach souffle

1 cup

1.62

Muffins, corn, commercially prepared

1 muffin

1.60

Beans, snap, yellow, cooked, boiled, drained, without salt

1 cup

1.60

Soup, chicken noodle, canned, prepared with equal volume

1 cup

1.59

water

Beef, top sirloin, separable lean only, trimmed to 1/8" fat, all

3 oz

1.59

grades, cooked, broiled

Peaches, dried, sulfured, uncooked

3 halves

1.58

Poultry food products, ground turkey, cooked

1 patty

1.58

Content per

Description

Common Measure

Measure

Pork, fresh, spareribs, separable lean and fat, cooked, braised

3 oz

1.57

Bread, pita, white, enriched

6-1/2" pita

1.57

Potatoes, au gratin, home-prepared from recipe using butter

1 cup

1.57

Soymilk, original and vanilla, unfortified

1 cup

1.57

Nuts, pine nuts, dried

1 oz

1.57

Pie, fried pies, fruit

1 pie

1.56

Pie, fried pies, cherry

1 pie

1.56

Soup, clam chowder, manhattan, canned, prepared with equal

1 cup

1.56

volume water

Lamb, domestic, loin, separable lean and fat, trimmed to 1/4"

3 oz

1.54

fat, choice, cooked, broiled

Shake, fast food, vanilla

16 fl oz

1.53

Cake, chocolate, prepared from recipe without frosting

1 piece

1.53

Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat,

3 oz

1.50

choice, cooked, roasted

Strawberries, frozen, sweetened, sliced

1 cup

1.50

Vegetables, mixed, frozen, cooked, boiled, drained, without salt

1 cup

1.49

Spaghetti, whole-wheat, cooked

1 cup

1.48

Onions, spring or scallions (includes tops and bulb), raw

1 cup

1.48

Beef, top sirloin, separable lean and fat, trimmed to 1/8" fat, all

3 oz

1.47

grades, cooked, broiled

Soup, chicken vegetable, chunky, canned, ready-to-serve

1 cup

1.46

Puddings, chocolate, ready-to-eat

4 oz

1.44

Pizza, cheese topping, regular crust, frozen, cooked

1 serving

1.43

Rolls, hamburger or hotdog, plain

1 roll

1.43

Fast foods, hush puppies

5 pieces

1.43

Doughnuts, cake-type, plain (includes unsugared, old-fashioned)

1 medium

1.41

Cake, chocolate, commercially prepared with chocolate frosting

1 piece

1.41

Turkey patties, breaded, battered, fried

1 patty

1.41

Fast foods, danish pastry, fruit

1 pastry

1.40

Pumpkin, cooked, boiled, drained, without salt

1 cup

1.40

Potatoes, scalloped, home-prepared with butter

1 cup

1.40

Squash, winter, butternut, frozen, cooked, boiled, without salt

1 cup

1.39

Turkey roast, boneless, frozen, seasoned, light and dark meat,

3 oz

1.39

roasted

Cereals, corn grits, white, regular and quick, enriched, cooked

1 cup

1.38

with water, without salt

Cereals, corn grits, yellow, regular and quick, enriched, cooked

1 cup

1.38

with water, without salt

Bread crumbs, dry, grated, plain

1 oz

1.37

Pork, fresh, shoulder, arm picnic, separable lean and fat,

3 oz

1.37

cooked, braised

Soup, tomato, canned, prepared with equal volume low fat (2%)

1 cup

1.36

milk

Soup, cream of mushroom, canned, prepared with equal volume

1 cup

1.36

low fat (2%) milk

Cereals, WHEATENA, cooked with water

1 cup

1.36

Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat,

3 oz

1.36

choice, cooked, roasted

Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free

2 biscuits

1.36

Buckwheat groats, roasted, cooked

1 cup

1.34

Beets, cooked, boiled, drained

1 cup

1.34

Seeds, sesame butter, tahini, from roasted and toasted kernels

1 tbsp

1.34

(most common type)

Nuts, hazelnuts or filberts

1 oz

1.33

Content per

Description

Common Measure

Measure

Tofu, soft, prepared with calcium sulfate and magnesium

1 piece

1.33

chloride (nigari)

Cake, yellow, commercially prepared, with chocolate frosting

1 piece

1.33

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola

1/2 cup

1.33

with Raisins

Turkey and gravy, frozen

5-oz package

1.32

Fast foods, enchilada, with cheese

1 enchilada

1.32

Egg substitute, liquid

1/4 cup

1.32

Soup, tomato, canned, prepared with equal volume water,

1 cup

1.32

commercial

Soup, cream of mushroom, canned, prepared with equal volume

1 cup

1.32

water

Asparagus, canned, drained solids

4 spears

1.32

Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Cereal

1/2 cup

1.32

with oats, honey, and raisins

Tofu, firm, prepared with calcium sulfate and magnesium

1/4 block

1.30

chloride (nigari)

French toast, frozen, ready-to-heat

1 slice

1.30

Nuts, chestnuts, european, roasted

1 cup

1.30

Fish, tuna, light, canned in water, drained solids

3 oz

1.30

Cake, white, prepared from recipe with coconut frosting

1 piece

1.30

Muffins, blueberry, prepared from recipe, made with low fat (2%)

1 muffin

1.29

milk

Fast foods, nachos, with cheese

6-8 nachos

1.28

Pie, lemon meringue, prepared from recipe

1 piece

1.27

Potato pancakes

1 pancake

1.27

Cookies, brownies, commercially prepared

1 brownie

1.26

Danish pastry, fruit, enriched (includes apple, cinnamon, raisin,

1 danish

1.26

lemon, raspberry, strawberry)

Chicken, broilers or fryers, dark meat, meat only, cooked, fried

3 oz

1.25

Chicken, broilers or fryers, thigh, meat and skin, cooked, fried,

1 thigh

1.25

batter

Okra, frozen, cooked, boiled, drained, without salt

1 cup

1.23

Mushrooms, canned, drained solids

1 cup

1.23

Kale, frozen, cooked, boiled, drained, without salt

1 cup

1.22

Waterchestnuts, chinese, canned, solids and liquids

1 cup

1.22

Bread, egg

1/2" slice

1.22

Seeds, sunflower seed kernels, dry roasted, with salt added

1/4 cup

1.22

Fish, catfish, channel, cooked, breaded and fried

3 oz

1.22

Beans, snap, yellow, canned, regular pack, drained solids

1 cup

1.22

Pie, chocolate creme, commercially prepared

1 piece

1.21

Coffeecake, cinnamon with crumb topping, commercially

1 piece

1.20

prepared, enriched

Nuts, pistachio nuts, dry roasted, with salt added

1 oz (47 nuts)

1.19

Beans, snap, yellow, frozen, cooked, boiled, drained, without salt

1 cup

1.19

Sweet potato, cooked, candied, home-prepared

1 piece

1.19

Fish, tuna, light, canned in oil, drained solids

3 oz

1.18

Eclairs, custard-filled with chocolate glaze, prepared from recipe

1 eclair

1.18

Baking chocolate, unsweetened, liquid

1 oz

1.18

Beans, snap, green, canned, regular pack, drained solids

1 cup

1.17

Pork, fresh, backribs, separable lean and fat, cooked, roasted

3 oz

1.17

Kale, cooked, boiled, drained, without salt

1 cup

1.17

Chicken, broilers or fryers, breast, meat and skin, cooked, fried,

1/2 breast

1.17

flour

Fast foods, potato, french fried in vegetable oil

1 small

1.16

Content per

Description

Common Measure

Measure

Croissants, butter

1 croissant

1.16

Turnip greens, cooked, boiled, drained, without salt

1 cup

1.15

Fish, haddock, cooked, dry heat

3 oz

1.15

Leeks, (bulb and lower leaf-portion), cooked, boiled, drained,

1 cup

1.14

without salt

Muffins, blueberry, commercially prepared (Includes mini-

1 muffin

1.14

muffins)

Bread, cornbread, dry mix, prepared

1 piece

1.14

Pork, fresh, loin, country-style ribs, separable lean and fat,

3 oz

1.14

cooked, braised

Danish pastry, cheese

1 danish

1.14

Fast foods, burrito, with beans and cheese

1 burrito

1.13

Turkey, all classes, light meat, cooked, roasted

3 oz

1.13

Crustaceans, crab, blue, canned

1 cup

1.13

Croutons, seasoned

1 cup

1.13

Cake, white, prepared from recipe without frosting

1 piece

1.12

Sweet potato, cooked, boiled, without skin

1 potato

1.12

Broccoli, frozen, chopped, cooked, boiled, drained, without salt

1 cup

1.12

Veal, leg (top round), separable lean and fat, cooked, braised

3 oz

1.12

Fish, swordfish, cooked, dry heat

1 piece

1.10

Soup, vegetable beef, canned, prepared with equal volume

1 cup

1.10

water

Nuts, coconut meat, raw

1 piece

1.09

Bread stuffing, bread, dry mix, prepared

1/2 cup

1.09

Fast foods, salad, vegetable, tossed, without dressing, with

1-1/2 cups

1.09

chicken

Carrot juice, canned

1 cup

1.09

French toast, prepared from recipe, made with low fat (2%) milk

1 slice

1.09

Cheese, ricotta, part skim milk

1 cup

1.08

Seeds, sunflower seed kernels, dry roasted, with salt added

1 oz

1.08

Pizza, meat and vegetable topping, regular crust, frozen, cooked

1 serving

1.07

Plantains, raw

1 medium

1.07

Soup, beef noodle, canned, prepared with equal volume water

1 cup

1.07

Snacks, beef jerky, chopped and formed

1 large piece

1.07

Crustaceans, shrimp, mixed species, cooked, breaded and fried

3 oz

1.07

Tortillas, ready-to-bake or -fry, flour

1 tortilla

1.07

Egg, whole, raw, fresh

1 extra large

1.06

Soup, vegetarian vegetable, canned, prepared with equal

1 cup

1.06

volume water

Nuts, almonds

1 oz (24 nuts)

1.05

Pie, pecan, commercially prepared

1 piece

1.05

Nuts, mixed nuts, dry roasted, with peanuts, with salt added

1 oz

1.05

Broccoli, cooked, boiled, drained, without salt

1 cup

1.05

Tomato juice, canned, with salt added

1 cup

1.04

Rolls, dinner, plain, commercially prepared (includes brown-and-

1 roll

1.04

serve)

Fish, herring, Atlantic, pickled

3 oz

1.04

Candies, milk chocolate

1 bar (1.55 oz)

1.03

Hearts of palm, canned

1 piece

1.03

Shake, fast food, chocolate

16 fl oz

1.03

Artichokes, (globe or french), cooked, boiled, drained, without

1 cup

1.02

salt

Plums, dried (prunes), stewed, without added sugar

1 cup

1.02