2015-08-31

Iron is a micronutrient that is essential. Iron deficiency can cause fatigue, lethargy, dizziness, to anemia. In pregnant women, iron deficiency can result in growth disorders and intelligence of prospective baby. US Department of Agriculture recommends the intake of iron is 18 mg per day. To comply, then make sure the iron rich foods are always available in your daily menu.

Iron is essential for the body, because iron helps meet the needs of oxygen in your body. The body uses iron to form hemoglobin, the part of red blood cells. If your body does not have enough iron, the body form red blood cells are smaller and fewer in number. Furthermore, your body will lack hemoglobin and you will be deprived of oxygen.



According to the World Health Organization (WHO), iron deficiency is the most common nutritional disorder in the world. About 2 billion people, which means more than 30 percent of the world's population, thought to suffer from iron deficiency. Mostly occurs in women, especially those who are of childbearing age.

In adult women, a normal hemoglobin level is 12-15 grams%. In pregnant women (especially in the 3rd trimester), the need for iron increases due to network expansion and the formation of red blood mother to the fetus, as well as to iron stores in the fetus. When the intake of iron as one of the micro-nutrients is reduced, your body will experience a decline in hemoglobin levels, which we call with anemia. Due to the reduced number of red blood cells or amount of hemoglobin in the red blood cells, the blood can not carry oxygen in an amount corresponding body needs.

Symptoms that arise due to lack of oxygen supply, among others, pale, lack of concentration, lightheadedness, headache, fatigue, lethargy, and weakness. More severe anemia can lead to stroke and heart disease. Similar symptoms also experienced when a woman is menstruating. Because during menstruation, women lose 12-15 mg of the element iron. Therefore, when you need to take vitamins menstrual blood booster. In addition to the vitamin, you can meet the needs of iron by eating foods high in iron.

Iron rich foods

Some foods that contain iron are beef, lamb, chicken, fish, tuna fish, and eggs. Of the six types of these foods, beef and mutton in the highest position. In 100 grams of beef, for example, contained 2.5 mg more iron. In addition to iron, beef also contains protein, vitamin A, zinc (zinc), Omega-3, vitamin B12, and unsaturated fats. Below are iron rich foods taken from USDA.

Foods Name

Weight(g)

Measure

Iron, Fe(mg)Per Measure

Beef, variety meats and by-products, spleen, cooked, braised

85

3.0 oz

33.46

Lamb, variety meats and by-products, spleen, cooked, braised

85

3.0 oz

32.87

Whale, beluga, meat, dried (Alaska Native)

45

1.0 strip

32.56

Seaweed, spirulina, dried

112

1.0 cup

31.92

Soybeans, mature seeds, raw

186

1.0 cup

29.2

Goose, liver, raw

94

1.0 liver

28.7

Winged beans, mature seeds, raw

182

1.0 cup

24.46

Rice bran, crude

118

1.0 cup

21.88

Mothbeans, mature seeds, raw

196

1.0 cup

21.27

BURGER KING, DOUBLE WHOPPER, with cheese

399

1.0 item

21.15

Beans, white, mature seeds, raw

202

1.0 cup

21.09

Seeds, sesame seeds, whole, dried

144

1.0 cup

20.95

Cereals, QUAKER, Quick Oats with Iron, Dry

40

0.5 cup

19.78

Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes

29

1.0 serving (NLEA serving size = 0.75 cup)

19.62

Pork, fresh, variety meats and by-products, spleen, cooked, braised

85

3.0 oz

18.9

Restaurant, Chinese, sweet and sour pork

609

1.0 order

18.7

Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran

53

1.0 cup (1 NLEA serving)

18.02

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes

29

0.75 cup (1 NLEA serving)

18.01

Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19

30

1.0 cup (1 NLEA serving)

18

Cereals ready-to-eat, KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal

50

1.0 cup (1 NLEA serving)

18

Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL

30

0.75 cup (1 NLEA serving)

18

Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Frosted Shredded Wheat

60

1.0 cup (1 NLEA serving)

17.88

Beans, kidney, california red, mature seeds, raw

184

1.0 cup

17.2

Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

57

1.25 cup (1 NLEA serving)

17.04

LOMA LINDA Redi-Burger, canned, unprepared

85

1.0 slice , 5/8"

17

Soy meal, defatted, raw, crude protein basis (N x 6.25)

122

1.0 cup

16.71

Soy meal, defatted, raw

122

1.0 cup

16.71

Beans, small white, mature seeds, raw

215

1.0 cup

16.62

Cowpeas, catjang, mature seeds, raw

167

1.0 cup

16.62

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

56

1.0 cup (1 NLEA serving)

16.52

Cereals ready-to-eat, POST, Honey Nut Shredded Wheat

59

1.0 cup (1 NLEA serving)

16.52

Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

59

1.0 cup (1 NLEA serving)

16.52

Cereals ready-to-eat, QUAKER, Oatmeal Squares

56

1.0 cup (1 NLEA serving)

16.41

Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS, Big Bite

58

7.0 biscuit (1 NLEA serving)

16.24

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

56

1.0 cup (1 NLEA serving)

16.24

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

58

0.5 cup (1 NLEA serving)

16.24

Cereals ready-to-eat, KELLOGG's FROSTED MINI-WHEATS Bite Size Blueberry Muffin

55

25.0 biscuits (1 NLEA serving)

16.22

Cereals ready-to-eat, KELLOGG's FROSTED MINI-WHEATS Touch of Fruit in the Middle Mixed Berry

55

24.0 biscuits (1 NLEA serving)

16.22

Cereals ready-to-eat, KELLOGG, KELLOGG'S MINI-WHEATS, unfrosted bite size

55

30.0 biscuits (1 NLEA serving)

16.22

KELLOGG Mini-Wheats Frosted Bite Size Touch of Fruit Raisin

55

24.0 Biscuits (1 NLEA serving)

16.22

Cereals ready-to-eat, KELLOGG'S, FROSTED MINI-WHEATS, Maple & Brown Sugar, Bite Size

55

25.0 biscuits (1 NLEA serving)

16.22

Cereals ready-to-eat, KELLOGG'S, FROSTED MINI-WHEATS Bite Size Strawberry Delight

55

25.0 biscuits (1 NLEA serving)

16.22

Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS Touch of Fruit in the Middle, Raspberry

55

24.0 biscuits (1 NLEA serving)

16.22

Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, HONEY CLUSTERS

52

1.0 cup (1 NLEA serving)

16.22

Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINI-WHEATS, bite size

54

21.0 biscuits (1 NLEA serving)

16.2

Cereals ready-to-eat, KELLOGG's FROSTED MINI-WHEATS Bite Size Cinnamon Streusel

54

23.0 biscuits (1 NLEA serving)

16.2

Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS

55

1.0 cup (1 NLEA serving)

16.2

Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches

56

1.0 cup (1 NLEA serving)

16.18

Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINI-WHEATS, little bites

56

1.0 Cup (1 NLEA serving)

16.18

Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS LITTLE BITES, chocolate

56

1.0 cup (1 NLEA serving)

16.18

Beans, kidney, royal red, mature seeds, raw

184

1.0 cup

16.01

Beans, black turtle, mature seeds, raw

184

1.0 cup

16.01

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS

55

1.0 cup (1 NLEA serving)

15.95

Molasses

337

1.0 cup

15.91

Mungo beans, mature seeds, raw

207

1.0 cup

15.67

Pork, fresh, variety meats and by-products, liver, cooked, braised

85

3.0 oz

15.23

Beans, kidney, all types, mature seeds, raw

184

1.0 cup

15.09

Natto

175

1.0 cup

15.05

Cereals, MALT-O-MEAL, chocolate, dry

35

3.0 tbsp (1 NLEA serving)

15.01

Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt

268

1.0 serving (3 T dry cereal plus 1 cup water)

14.98

Restaurant, Chinese, sweet and sour chicken

706

1.0 order

14.97

Chicken, broilers or fryers, giblets, cooked, fried

145

1.0 cup, chopped or diced

14.96

Teff, uncooked

193

1.0 cup

14.73

Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt

219

1.0 cup

14.69

Amaranth grain, uncooked

193

1.0 cup

14.69

Fast Foods, cheeseburger; double, large patty; with condiments, vegetables and mayonnaise

355

1.0 item

14.63

Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Caramel Delight

50

1.0 cup (1 NLEA serving)

14.4

Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX

47

0.75 cup (1 NLEA serving)

14.38

Yardlong beans, mature seeds, raw

167

1.0 cup

14.38

Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry

35

3.0 tbsp (1 NLEA serving)

14.33

Beans, pink, mature seeds, raw

210

1.0 cup

14.22

Lentils, pink or red, raw

192

1.0 cup

14.19

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry

45

0.25 cup (1 NLEA serving)

14.08

Mung beans, mature seeds, raw

207

1.0 cup

13.95

Pork, fresh, variety meats and by-products, lungs, cooked, braised

85

3.0 oz

13.95

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)

234

1.0 cup, cooked

13.95

Cereals ready-to-eat, KASHI 7 Whole Grain Nuggets

58

0.5 cup (1 NLEA serving)

13.92

Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt

268

1.0 serving (3 T dry cereal plus 1 cup water)

13.91

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

167

1.0 cup

13.81

Beans, yellow, mature seeds, raw

196

1.0 cup

13.74

Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey

30

0.75 cup (1 NLEA serving)

13.71

Cereals, MALT-O-MEAL, original, plain, dry

35

3.0 tbsp (1 NLEA serving)

13.59

Duck, domesticated, liver, raw

44

1.0 liver

13.43

Lima beans, large, mature seeds, raw

178

1.0 cup

13.37

Cocoa, dry powder, unsweetened, processed with alkali

86

1.0 cup

13.35

Chicken, heart, all classes, cooked, simmered

145

1.0 cup, chopped or diced

13.09

Cereals, CREAM OF RICE, dry

45

0.25 cup (1 NLEA serving)

12.8

Cereals, farina, enriched, cooked with water, without salt

240

1.0 cup

12.79

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt

240

1.0 cup

12.79

Beverages, OVALTINE, chocolate malt powder

78

1.0 cup

12.76

BURGER KING, WHOPPER, no cheese

291

1.0 item

12.72

Beef, variety meats and by-products, spleen, raw

28.35

1.0 oz

12.63

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

33

1.25 cup (1 NLEA serving)

12.61

Soybean, curd cheese

225

1.0 cup

12.6

Syrups, sorghum

330

1.0 cup

12.54

Lima beans, thin seeded (baby), mature seeds, raw

202

1.0 cup

12.5

Lentils, raw

192

1.0 cup

12.5

Lamb, New Zealand, imported, kidney, cooked, soaked and fried

85

3.0 oz

12.5

Cereals, farina, enriched, cooked with water, with salt

233

1.0 cup

12.42

Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds

30

0.75 cup (1 NLEA serving)

12.41

Beans, kidney, red, mature seeds, raw

184

1.0 cup

12.31

Cereals, CREAM OF WHEAT, instant, prepared with water, without salt

241

1.0 cup

11.95

Cocoa, dry powder, unsweetened

86

1.0 cup

11.92

Seeds, cottonseed flour, partially defatted (glandless)

94

1.0 cup

11.9

Lamb, variety meats and by-products, spleen, raw

28.35

1.0 oz

11.88

Mollusks, clam, mixed species, cooked, breaded and fried

85

3.0 oz

11.82

Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry

28

1.0 packet (1 NLEA serving)

11.77

Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

33

1.25 cup (1 NLEA serving)

11.58

Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt

237

1.0 cup

11.57

Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

245

1.0 cup

11.52

Cereals ready-to-eat, RALSTON Corn Biscuits

30

1.0 cup (NLEA serving)

11.51

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt

231

1.0 cup

11.5

Beans, navy, mature seeds, raw

208

1.0 cup

11.42

Seeds, pumpkin and squash seed kernels, dried

129

1.0 cup

11.38

Squab, (pigeon), meat only, raw

251

1.0 unit (yield from 1 lb ready-to-cook squab)

11.32

Cereals, QUAKER, corn grits, instant, plain, dry

29

1.0 packet

11.24

Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds

32

0.75 cup (1 NLEA serving)

10.82

Cereals ready-to-eat, RALSTON CRISP RICE

33

1.25 cup (1 NLEA serving)

10.8

Cereals ready-to-eat, POST Raisin Bran Cereal

59

1.0 cup (1 NLEA serving)

10.8

Pigeon peas (red gram), mature seeds, raw

205

1.0 cup

10.72

Hyacinth beans, mature seeds, raw

210

1.0 cup

10.71

Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry

28

1.0 packet (1 NLEA serving)

10.7

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

33

3.0 tablespoon (1 NLEA serving)

10.57

Meat extender

88

1.0 cup

10.55

Lamb, variety meats and by-products, kidneys, cooked, braised

85

3.0 oz

10.54

BURGER KING, DOUBLE WHOPPER, no cheese

374

1.0 item

10.47

Fast foods, hamburger; double, large patty; with condiments, vegetables and mayonnaise

374

1.0 item

10.47

Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted

30

0.75 cup (1 NLEA serving)

10.45

Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS

30

1.0 cup (1 NLEA serving)

10.39

Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

30

0.75 cup (1 NLEA serving)

10.29

Chicken, broilers or fryers, giblets, cooked, simmered

145

1.0 cup chopped or dice

10.21

Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES

30

0.75 cup (1 NLEA serving)

10.14

Broadbeans (fava beans), mature seeds, raw

150

1.0 cup

10.05

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

33

1.25 cup (1 NLEA serving)

10.04

Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS

33

1.0 cup (1 NLEA serving)

10.04

Wheat flour, white, cake, enriched

137

1.0 cup unsifted, dipped

10.03

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt

251

1.0 cup (1 serving)

10.01

Beans, great northern, mature seeds, raw

183

1.0 cup

10.01

Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar

55

1.0 bar

9.98

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt

244

1.0 cup

9.98

Seeds, sesame seed kernels, toasted, without salt added (decorticated)

128

1.0 cup

9.96

Seeds, sesame seed kernels, toasted, with salt added (decorticated)

128

1.0 cup

9.96

Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands)

29

1.0 cup

9.88

Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar

55

1.0 bar

9.87

Chicken, capons, giblets, cooked, simmered

145

1.0 cup, chopped or diced

9.86

Cereals, CREAM OF WHEAT, 1 minute cook time, dry

33

3.0 tablespoon (1 serving)

9.82

Beans, adzuki, mature seeds, raw

197

1.0 cup

9.81

Beans, pinto, mature seeds, raw

193

1.0 cup

9.79

Beans, cranberry (roman), mature seeds, raw

195

1.0 cup

9.75

Beans, black, mature seeds, raw

194

1.0 cup

9.74

Soy flour, defatted

105

1.0 cup

9.7

Corn flour, masa, enriched, yellow

114

1.0 cup

9.69

Corn flour, masa, enriched, white

114

1.0 cup

9.69

Cereals, CREAM OF RICE, cooked with water, with salt

244

1.0 cup

9.66

Cereals, CREAM OF RICE, cooked with water, without salt

244

1.0 cup

9.66

Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS

30

0.75 cup (1 NLEA serving)

9.62

Cereals ready-to-eat, GENERAL MILLS, KIX

30

1.25 cup (1 NLEA serving)

9.6

Seeds, sesame seed kernels, dried (decorticated)

150

1.0 cup

9.54

Beef, New Zealand, imported, liver, raw

113

4.0 oz

9.54

Seeds, pumpkin and squash seed kernels, roasted, without salt

118

1.0 cup

9.52

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

118

1.0 cup

9.52

Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal

32

0.75 cup (1 NLEA serving)

9.51

Peas, green, split, mature seeds, raw

197

1.0 cup

9.5

TACO BELL, Taco Salad

533

1.0 item

9.43

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

251

1.0 cup (1 serving)

9.39

Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain

32

0.75 cup (1 NLEA serving)

9.39

Chicken, stewing, giblets, cooked, simmered

145

1.0 cup, chopped or diced

9.34

Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

28

1.0 cup (1 NLEA serving)

9.29

Mollusks, cuttlefish, mixed species, cooked, moist heat

85

3.0 oz

9.21

Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal

32

0.75 cup (1 NLEA serving)

9.18

Seeds, sunflower seed kernels, toasted, without salt

134

1.0 cup

9.13

Seeds, sunflower seed kernels, toasted, with salt added

134

1.0 cup

9.13

Game meat, bear, cooked, simmered

85

3.0 oz

9.12

WENDY'S, CLASSIC DOUBLE, with cheese

310

1.0 item

9.11

Soybeans, green, raw

256

1.0 cup

9.09

Wheat, soft white

168

1.0 cup

9.02

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

55

0.75 cup (1 NLEA serving)

9.02

Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS

30

0.75 cup (1 NLEA serving)

9

Cereals ready-to-eat, POST, ALPHA-BITS

30

1.0 cup (1 NLEA serving for adults)

9

Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH

30

0.75 cup (1 NLEA serving)

9

Cereals ready-to-eat, GENERAL MILLS, OATMEAL CRISP, Crunchy Almond

60

1.0 cup (1 NLEA serving)

9

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

30

1.0 cup (1 NLEA serving)

9

Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH

30

0.75 cup (1 NLEA serving)

9

Cereals ready-to-eat, RALSTON TASTEEOS

28

1.0 cup (1 NLEA serving)

9

Pork loin, fresh, backribs, bone-in, raw, lean only

1071

1.0 ribs

9

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

52

0.75 cup (1 NLEA serving)

9

Cereals ready-to-eat, KELLOGG SCOOBY-DOO! cereal

32

1.0 Cup (1 NLEA serving)

8.99

Cereals ready-to-eat, GENERAL MILLS, WHEATIES

27

0.75 cup (1 NLEA serving)

8.99

Cereals ready-to-eat, GENERAL MILLS, Rice CHEX

27

1.0 cup (1 NLEA serving)

8.99

Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal

28

0.75 cup (1 NLEA serving)

8.99

Cereals ready-to-eat, GENERAL MILLS, Apple Cinnamon CHEX

31

0.75 cup (1 NLEA serving)

8.99

Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K Multi-grain

31

1.0 Cup (1 NLEA serving)

8.99

Cereals ready-to-eat, GENERAL MILLS Corn CHEX

31

1.0 cup (1 NLEA serving)

8.99

Cereals ready-to-eat, QUAKER, KING VITAMAN

31

1.5 cup (1 NLEA serving)

8.99

Cereals ready-to-eat, GENERAL MILLS, OATMEAL CRISP, Hearty Raisin

62

1.0 cup (1 NLEA serving)

8.99

Cereals ready-to-eat, GENERAL MILLS, Dulce De Leche CHEERIOS

27

0.75 cup (1 NLEA serving)

8.99

Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors

55

1.0 bar

8.97

Hyacinth beans, mature seeds, cooked, boiled, with salt

194

1.0 cup

8.89

Hyacinth beans, mature seeds, cooked, boiled, without salt

194

1.0 cup

8.89

Soybeans, mature seeds, cooked, boiled, with salt

172

1.0 cup

8.84

Soybeans, mature cooked, boiled, without salt

172

1.0 cup

8.84

Chicken, roasting, giblets, cooked, simmered

145

1.0 cup, chopped or diced

8.83

Chili with beans, canned

256

1.0 cup

8.78

Wheat, hard white

192

1.0 cup

8.76

Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K

31

1.0 cup (1 NLEA serving)

8.68

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

85

3.0 oz

8.67

Cereals ready-to-eat, GENERAL MILLS, Chocolate CHEX

32

0.75 cup (1 NLEA serving)

8.64

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

200

1.0 cup

8.62

Mollusks, whelk, unspecified, cooked, moist heat

85

3.0 oz

8.55

Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry

28

1.0 packet (1 NLEA serving)

8.51

Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry

28

1.0 packet (1 NLEA serving)

8.51

Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry

28

1.0 packet (1 NLEA serving)

8.51

Rice, white, medium-grain, raw, enriched

195

1.0 cup

8.5

Game meat, beaver, cooked, roasted

85

3.0 oz

8.5

Tomato products, canned, sauce, spanish style

244

1.0 cup

8.49

Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX

29

1.0 cup (1 NLEA serving)

8.47

Rice, white, short-grain, raw

200

1.0 cup

8.46

Pork, fresh, variety meats and by-products, heart, cooked, braised

145

1.0 cup

8.45

Cornmeal, self-rising, bolted, with wheat flour added, enriched, white

170

1.0 cup

8.42

Cornmeal, self-rising, bolted, with wheat flour added, enriched, yellow

170

1.0 cup

8.42

Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches

30

0.75 cup (1 NLEA serving)

8.4

Cereals ready-to-eat, POST Bran Flakes

30

0.75 cup (1 NLEA serving)

8.4

Cereals, QUAKER, Instant Grits, Butter flavor, dry

28

1.0 packet (1 NLEA serving)

8.4

Turkey, retail parts, breast, meat only, cooked, roasted

863

1.0 breast

8.37

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

27

0.75 cup (1 NLEA serving)

8.36

Fast foods, hamburger, large, triple patty, with condiments

259

1.0 sandwich

8.31

Dove, cooked (includes squab)

140

1.0 cup, chopped or diced

8.27

Nuts, cashew nuts, dry roasted, without salt added

137

1.0 cup, halves and whole

8.22

Nuts, cashew nuts, dry roasted, with salt added

137

1.0 cup, halves and whole

8.22

Soy flour, defatted, crude protein basis (N x 6.25)

100

1.0 cup, stirred

8.2

Mollusks, octopus, common, cooked, moist heat

85

3.0 oz

8.11

Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush

80

1.0 bar

8.1

Cereals ready-to-eat, GENERAL MILLS Cinnamon CHEX

30

0.75 cup (1 NLEA serving)

8.1

Cereals ready-to-eat, KELLOGG'S, SPECIAL K Vanilla Almond

30

0.75 cup (1 NLEA serving)

8.1

Cereals ready-to-eat, GENERAL MILLS, DORA THE EXPLORER

27

0.75 cup (1 NLEA serving)

8.1

Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K, Cinnamon Pecan

30

0.75 cup (1 NLEA serving)

8.1

Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K Blueberry

30

0.75 cup (1 NLEA serving)

8.1

Cereals ready-to-eat, RALSTON Crispy Hexagons

29

1.0 cup (1 NLEA serving)

8.1

Cereals ready-to-eat, KELLOGG, SPECIAL K, Fruit & Yogurt

32

0.75 cup (1 NLEA serving)

8.1

Cereals ready-to-eat, KELLOGG's FIBERPLUS Cinnamon Oat Crunch

32

0.75 cup (1 NLEA serving)

8.1

Cereals ready-to-eat, KELLOGG'S, SPECIAL K Protein Plus

32

0.75 cup (1 NLEA serving)

8.1

Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, Just Bunches, honey roasted

57

0.67 cup (1 NLEA serving)

8.09

Cereals ready-to-eat, GENERAL MILLS, Cinnamon Burst CHEERIOS

32

1.0 cup (1 NLEA serving)

8.09

Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes

28

1.0 cup (1 NLEA serving)

8.09

Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K Red Berries

31

1.0 cup (1 NLEA serving)

8.09

Cereals ready-to-eat, KELLOGG'S SPECIAL K Chocolatey Delight

31

0.75 cup (1 NLEA serving)

8.09

Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries

31

0.75 cup (1 NLEA serving)

8.09

Cereals ready-to-eat, KELLOGG'S SPECIAL K Multigrain Oats and Honey

29

0.666 cup (1 NLEA serving)

8.09

Cereals ready-to-eat, POST, GRAPE-NUTS Flakes

29

0.75 cup (1 NLEA serving)

8.09

Cereals ready-to-eat, GENERAL MILLS, Multi Grain CHEERIOS, Peanut Butter

28

0.75 cup (1 NLEA serving)

8.09

Cereals ready-to-eat, GENERAL MILLS, Multi-Grain Cheerios

29

1.0 cup (1 NLEA serving)

8.09

Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K Chocolatey Strawberry

29

0.75 Cup (1 NLEA serving)

8.09

Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR

55

1.0 bar

8.07

Seeds, cottonseed kernels, roasted (glandless)

149

1.0 cup

8.05

Mushrooms, morel, raw

66

1.0 cup

8.04

Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED FLAKES

30

0.75 cup ( 1 NLEA serving)

8.01

Rice, white, long-grain, regular, raw, enriched

185

1.0 cup

7.97

Beans, baked, canned, with pork and tomato sauce

246

1.0 cup

7.97

Formulated bar, POWER BAR, chocolate

68

1.0 bar

7.96

Restaurant, Chinese, vegetable lo mein, without meat

741

1.0 order

7.93

Seeds, watermelon seed kernels, dried

108

1.0 cup

7.86

Lupins, mature seeds, raw

180

1.0 cup

7.85

Beans, white, mature seeds, canned

262

1.0 cup

7.83

Mollusks, oyster, eastern, wild, cooked, moist heat

85

3.0 oz

7.83

Pie Crust, Cookie-type, Chocolate, Ready Crust

182

1.0 crust

7.83

Wheat flour, white, tortilla mix, enriched

111

1.0 cup

7.83

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

33

1.25 cup (1 NLEA serving)

7.82

Fast foods, burrito, with beef, cheese, and chili peppers

304

2.0 pieces

7.81

Radishes, oriental, dried

116

1.0 cup

7.81

Nuts, cashew nuts, oil roasted, with salt added

129

1.0 cup, whole

7.8

Nuts, cashew nuts, oil roasted, without salt added

129

1.0 cup, whole

7.8

Quinoa, uncooked

170

1.0 cup

7.77

Spelt, uncooked

174

1.0 cup

7.73

Fast foods, burrito, with beans, cheese, and chili peppers

336

2.0 pieces

7.69

Barley malt flour

162

1.0 cup

7.63

Restaurant, Chinese, lemon chicken

623

1.0 order

7.6

Apricots, dehydrated (low-moisture), sulfured, uncooked

119

1.0 cup

7.51

Tortilla, includes plain and from mutton sandwich (Navajo)

197

1.0 serving

7.51

Nuts, pine nuts, dried

135

1.0 cup

7.47

Nuts, coconut milk, canned (liquid expressed from grated meat and water)

226

1.0 cup

7.46

Lamb, New Zealand, imported, kidney, raw

113

4.0 oz

7.46

Winged beans, mature seeds, cooked, boiled, with salt

172

1.0 cup

7.45

Winged beans, mature seeds, cooked, boiled, without salt

172

1.0 cup

7.45

Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE

32

0.75 cup (1 NLEA serving)

7.43

Pork, fresh, variety meats and by-products, kidneys, cooked, braised

140

1.0 cup

7.41

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

247

1.0 item

7.39

Oats

156

1.0 cup

7.36

Seeds, breadnut tree seeds, dried

160

1.0 cup

7.36

DENNY'S, spaghetti and meatballs

565

1.0 serving

7.29

Semolina, enriched

167

1.0 cup

7.28

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

59

1.0 cup ( 1 NLEA serving)

7.27

Restaurant, Latino, Arroz con frijoles negros (rice and black beans)

461

1.0 serving

7.24

Soy flour, low-fat

88

1.0 cup, stirred

7.22

Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS

30

0.75 cup (1 NLEA serving)

7.2

Wheat germ, crude

115

1.0 cup

7.2

Restaurant, Latino, Arroz con habichuelas colorados (Rice And Red Beans)

590

1.0 serving

7.2

Cereals ready-to-eat, KELLOGG'S SPECIAL K Chocolate Almond

28

0.67 Cup (1 NLEA serving)

7.2

Chicken, capons, giblets, raw

115

1.0 giblets

7.19

Lamb, variety meats and by-products, liver, cooked, braised

85

3.0 oz

7.04

Egg, whole, dried, stabilized, glucose reduced

85

1.0 cup, sifted

7.04

Cornmeal, self-rising, bolted, plain, enriched, yellow

122

1.0 cup

7.03

Cornmeal, self-rising, bolted, plain, enriched, white

122

1.0 cup

7.03

Blueberries, wild, canned, heavy syrup, drained

319

1.0 cup

7.02

Wheat, KAMUT khorasan, uncooked

186

1.0 cup

7.01

Potatoes, mashed, dehydrated, granules with milk, dry form

200

1.0 cup

7

Turkey, liver, all classes, raw

78

1.0 raw liver

6.97

Cereals, oats, instant, fortified, plain, dry

28

1.0 packet

6.92

Wheat, hard red spring

192

1.0 cup

6.91

Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal

32

1.0 cup (1 NLEA serving)

6.9

Cornmeal, degermed, enriched, yellow

157

1.0 cup

6.85

Cornmeal, degermed, enriched, white

157

1.0 cup

6.85

Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

48

1.0 bar

6.82

Wheat, durum

192

1.0 cup

6.76

Babyfood, cereal, whole wheat, with apples, dry

15

0.5 oz

6.75

Soybeans, mature seeds, roasted, no salt added

172

1.0 cup

6.71

Soybeans, mature seeds, roasted, salted

172

1.0 cup

6.71

Tofu, raw, regular, prepared with calcium sulfate

124

0.5 cup

6.65

Barley, hulled

184

1.0 cup

6.62

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

179

1.0 cup

6.62

Beans, white, mature seeds, cooked, boiled, with salt

179

1.0 cup

6.62

Pork, fresh, variety meats and by-products, liver, raw

28.35

1.0 oz

6.61

Mollusks, oyster, eastern, farmed, cooked, dry heat

85

3.0 oz

6.6

Lentils, mature seeds, cooked, boiled, without salt

198

1.0 cup

6.59

Lentils, mature seeds, cooked, boiled, with salt

198

1.0 cup

6.59

Cornmeal, self-rising, degermed, enriched, yellow

138

1.0 cup

6.53

Cornmeal, self-rising, degermed, enriched, white

138

1.0 cup

6.53

Peaches, dried, sulfured, uncooked

160

1.0 cup, halves

6.5

Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, powder, 3-2-1 Plan

26

1.0 scoop

6.46

Sorghum grain

192

1.0 cup

6.45

Spinach, cooked, boiled, drained, with salt

180

1.0 cup

6.43

Spinach, cooked, boiled, drained, without salt

180

1.0 cup

6.43

Blood sausage

100

4.0 slices

6.4

Peaches, dehydrated (low-moisture), sulfured, uncooked

116

1.0 cup

6.39

Restaurant, Chinese, beef and vegetables

574

1.0 order

6.37

Egg, yolk, dried

67

1.0 cup, sifted

6.36

Rye flour, dark

128

1.0 cup

6.36

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

31

0.75 cup (1 NLEA serving)

6.35

Pork, fresh, variety meats and by-products, spleen, raw

28.35

1.0 oz

6.33

BURGER KING, WHOPPER, with cheese

316

1.0 item

6.32

McDONALD'S, Deluxe Breakfast, with syrup and margarine

420

1.0 item 14.8 oz

6.3

ON THE BORDER, soft taco with ground beef, cheese and lettuce

324

1.0 serving varied from 2-3 tacos per serving

6.29

KELLOGG'S, EGGO, Waffles, Cinnamon Toast

92

3.0 sets

6.26

Veal, variety meats and by-products, spleen, cooked, braised

85

3.0 oz

6.26

Beans, french, mature seeds, raw

184

1.0 cup

6.26

Restaurant, Chinese, general tso's chicken

535

1.0 order

6.21

Emu, inside drums, cooked, broiled

85

1.0 serving ( 3 oz )

6.18

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

175

1.0 sandwich

6.18

Apricots, dehydrated (low-moisture), sulfured, stewed

249

1.0 cup

6.18

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

185

1.0 cup

6.16

Frybread, made with lard (Navajo)

152

1.0 piece

6.14

Wheat bran, crude

58

1.0 cup

6.13

Wheat, hard red winter

192

1.0 cup

6.12

Fast foods, potato, baked and topped with cheese sauce and chili

395

1.0 piece

6.12

McDONALD'S, DOUBLE QUARTER POUNDER with Cheese

280

1.0 item

6.1

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

280

1.0 item

6.1

Beef, New Zealand, imported, liver, cooked, boiled

85

3.0 oz

6.09

Fast foods, burrito, with beef

220

2.0 pieces

6.09

Restaurant, Chinese, orange chicken

648

1.0 order

6.09

Mollusks, oyster, eastern, wild, cooked, dry heat

85

3.0 oz

6.09

Wheat flour, white, bread, enriched

137

1.0 cup

6.04

Game meat, muskrat, cooked, roasted

85

3.0 oz

6.04

Game meat, raccoon, cooked, roasted

85

3.0 oz

6.04

Millet, raw

200

1.0 cup

6.02

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

27

0.75 cup (1 NLEA serving)

6.01

Protein supplement, milk based, Muscle Milk Light, powder

50

2.0 scoop

6

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

95

1.0 cup

5.98

WENDY'S, CLASSIC SINGLE Hamburger, no cheese

218

1.0 item

5.95

Mollusks, mussel, blue, raw

150

1.0 cup

5.92

Mammy-apple, (mamey), raw

846

1.0 fruit without refuse

5.92

Fast foods, cheeseburger; double, large patty, with condiments and vegetables

258

1.0 sandwich

5.91

Mollusks, oyster, eastern, cooked, breaded and fried

85

3.0 oz

5.91

Emu, full rump, cooked, broiled

85

1.0 serving ( 3 oz )

5.86

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

226

1.0 sandwich

5.85

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

125

1.0 cup

5.84

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

125

1.0 cup

5.8

Wheat flour, white, all-purpose, enriched, calcium-fortified

125

1.0 cup

5.8

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

125

1.0 cup

5.8

Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS

30

1.0 cup

5.79

Beef, New Zealand, imported, heart, cooked, boiled

85

3.0 oz

5.79

Game meat, squirrel, cooked, roasted

85

3.0 oz

5.79

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

59

1.0 cup (1 NLEA serving)

5.79

Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, select, cooked, grilled

179

1.0 steak

5.78

Seeds, sunflower seed kernels, oil roasted, without salt

135

1.0 cup

5.78

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

135

1.0 cup

5.78

Nuts, almonds, oil roasted, with salt added

157

1.0 cup whole kernels

5.78

Nuts, almonds, oil roasted, lightly salted

157

1.0 cup whole kernels

5.78

Nuts, almonds, oil roasted, without salt added

157

1.0 cup whole kernels

5.78

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

28

0.75 cup (1 NLEA serving)

5.76

MORNINGSTAR FARMS Grillers Burger Style Recipe Crumbles, frozen, unprepared

110

1.0 cup

5.72

Mollusks, mussel, blue, cooked, moist heat

85

3.0 oz

5.71

Peanuts, spanish, raw

146

1.0 cup

5.71

Mollusks, oyster, eastern, canned

85

3.0 oz

5.7

KELLOGG, KELLOG'S NUTRI-GRAIN CEREAL BARS, Mixed Berry

116

1.0 bar (NLEA serving)

5.68

Chicken, liver, all classes, cooked, pan-fried

44

1.0 liver

5.67

Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS

31

1.0 cup (1 NLEA serving)

5.65

Pretzels, soft

143

1.0 large

5.61

Pretzels, soft, unsalted

143

1.0 large

5.61

Peanut butter, chunky, vitamin and mineral fortified

32

2.0 tbsp

5.6

MORNINGSTAR FARMS Grillers Quarter Pound Veggie Burger, frozen, unprepared

114

1.0 Burger

5.59

Mothbeans, mature seeds, cooked, boiled, without salt

177

1.0 cup

5.56

Mothbeans, mature seeds, cooked, boiled, with salt

177

1.0 cup

5.56

Fast foods, cheeseburger; triple, regular patty; plain

249

1.0 item

5.55

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

215

1.0 item

5.55

MORNINGSTAR FARMS Garden Veggie Patties, frozen, unprepared

252

1.0 cup

5.54

WENDY'S, CLASSIC SINGLE Hamburger, with cheese

236

1.0 item

5.52

Stew, dumpling with mutton (Navajo)

308

1.0 serving

5.51

Chicken, meatless

168

1.0 cup

5.49

Lemon grass (citronella), raw

67

1.0 cup

5.47

Peaches, dehydrated (low-moisture), sulfured, stewed

242

1.0 cup

5.47

Emu, ground, cooked, pan-broiled

109

1.0 patty (yield from 135.8 g raw meat)

5.46

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

31

0.5 cup (1 NLEA serving)

5.46

OSCAR MAYER, Braunschweiger Liver Sausage (saren tube)

56

1.0 serving

5.45

Cereals ready-to-eat, RALSTON Corn Flakes

28

1.0 cup (1 NLEA serving)

5.43

Beef, variety meats and by-products, heart, cooked, simmered

85

3.0 oz

5.42

Soy flour, full-fat, raw, crude protein basis (N x 6.25)

85

1.0 cup, stirred

5.41

OLIVE GARDEN, spaghetti with meat sauce

525

1.0 serving

5.41

Nuts, hazelnuts or filberts

115

1.0 cup, chopped

5.4

Cereals, KELLOGG'S SPECIAL K NOURISH, Maple Brown Sugar Crunch, dry

52

1.0 Container (1 NLEA serving)

5.4

Cereals, KELLOGG'S SPECIAL K NOURISH, Cinnamon Raisin Pecan, dry

52

1.0 Container (1 NLEA serving)

5.4

Cereals, KELLOGG'S SPECIAL K NOURISH, Cranberry Almond, dry

52

1.0 Container (1 NLEA serving)

5.4

Cereals ready-to-eat, GENERAL MILLS, 25% Less Sugar TRIX

28

1.0 cup

5.4

Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

55

1.0 cup (1 NLEA serving)

5.4

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

30

0.75 cup (1 NLEA serving)

5.4

Beverages, Protein powder soy based

45

1.0 scoop

5.4

Wheat, soft red winter

168

1.0 cup

5.39

Beverages, CYTOSPORT, Muscle Milk, ready-to-drink

414

14.0 fl oz

5.38

Sausage, turkey, hot, smoked

56

2.0 oz

5.38

Sausage, Italian, turkey, smoked

56

1.0 serving 2 oz

5.38

Restaurant, Italian, spaghetti with meat sauce

554

1.0 serving

5.37

Pork, fresh, variety meats and by-products, lungs, raw

28.35

1.0 oz

5.36

KELLOGG'S, EGGO, Pancakes, Blueberry

105

3.0 pancakes

5.36

Soy flour, full-fat, raw

84

1.0 cup, stirred

5.35

Candies, semisweet chocolate, made with butter

170

1.0 cup chips (6 oz package)

5.32

Peanut butter, smooth, vitamin and mineral fortified

32

2.0 tbsp

5.31

Nuts, almonds

143

1.0 cup, whole

5.31

Cereals, oats, instant, fortified, with raisins and spice, prepared with water

240

1.0 cup

5.3

Fast foods, biscuit with egg and steak

148

1.0 biscuit

5.3

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

177

1.0 cup

5.27

Beans, kidney, california red, mature seeds, cooked, boiled, with salt

177

1.0 cup

5.27

Beans, black turtle, mature seeds, cooked, boiled, with salt

185

1.0 cup

5.27

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

185

1.0 cup

5.27

Soy flour, low-fat, crude protein basis (N x 6.25)

88

1.0 cup, stirred

5.27

Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S

27

0.75 cup (1 NLEA serving)

5.27

Game meat, caribou, cooked, roasted

85

3.0 oz

5.24

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

27

0.75 cup (1 NLEA serving)

5.24

Egg, goose, whole, fresh, raw

144

1.0 egg

5.24

Nuts, chestnuts, japanese, dried

155

1.0 cup

5.24

Fast foods, bagel, with breakfast steak, egg, cheese, and condiments

254

1.0 item

5.23

Cowpeas, catjang, mature seeds, cooked, boiled, with salt

171

1.0 cup

5.22

Cowpeas, catjang, mature seeds, cooked, boiled, without salt

171

1.0 cup

5.22

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

177

1.0 cup

5.2

Beans, kidney, red, mature seeds, cooked, boiled, with salt

177

1.0 cup

5.2

Beans, kidney, all types, mature seeds, cooked, boiled, with salt

177

1.0 cup

5.2

Restaurant, Mexican, soft taco with ground beef, cheese and lettuce

281

1.0 serving varied from 1 to 3 tacos per serving

5.2

Lamb, New Zealand, imported, liver, raw

113

4.0 oz

5.2

Fast foods, chili con carne

253

1.0 cup (8 fl oz)

5.19

Amaranth grain, cooked

246

1.0 cup

5.17

Teff, cooked

252

1.0 cup

5.17

Cereals ready-to-eat, granola, homemade

122

1.0 cup

5.16

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

26

0.75 cup (1 NLEA serving)

5.15

Nuts, almonds, dry roasted, without salt added

138

1.0 cup whole kernels

5.15

Nuts, almonds, dry roasted, with salt added

138

1.0 cup whole kernels

5.15

Cereals ready-to-eat, QUAKER, Christmas Crunch

26

0.75 cup (1 NLEA serving)

5.14

Cereals ready-to-eat, MALT-O-MEAL, Honey Nut TOASTY O'S Cereal

30

1.0 cup

5.12

Chicken, liver, all classes, cooked, simmered

44

1.0 liver

5.12

Mollusks, cuttlefish, mixed species, raw

85

3.0 oz

5.12

Jerusalem-artichokes, raw

150

1.0 cup slices

5.1

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

26

0.75 cup (1 NLEA serving)

5.1

Oat bran, raw

94

1.0 cup

5.09

Pie crust, deep dish, frozen, unbaked, made with enriched flour

225

1.0 pie crust (average weight)

5.08

Beans, small white, mature seeds, cooked, boiled, without salt

179

1.0 cup

5.08

Beans, small white, mature seeds, cooked, boiled, with salt

179

1.0 cup

5.08

KASHI, Pilaf, 7 Whole Grain, unprepared

140

0.5 cup

5.08

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

137

1.0 cup

5.07

Nuts, mixed nuts, dry roasted, with peanuts, without salt added

137

1.0 cup

5.07

Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water

240

1.0 cup

5.06

T.G.I. FRIDAY'S, classic sirloin steak (10 oz)

176

1.0 serving

5.05

Baking chocolate, unsweetened, squares

29

1.0 oz square Bakers

5.05

Beans, baked, home prepared

253

1.0 cup

5.03

Turkey, whole, giblets, raw

85

3.0 oz

5.03

Fast foods, cheeseburger; single, large patty; with condiments, vegetables and ham

254

1.0 sandwich

5.03

Canada Goose, breast meat, skinless, raw

85

3.0 oz

5.02

Beef, New Zealand, imported, tripe uncooked, raw

113

4.0 oz

5.02

Barley, pearled, raw

200

1.0 cup

5

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

81

1.0 slice

5

Pie crust, deep dish, frozen, baked, made with enriched flour

202

1.0 pie crust (average weight)

4.99

Chicken, meatless, breaded, fried

130

1.0 cup, diced

4.98

Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised

141

1.0 steak

4.98

Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES

32

1.0 cup (1 NLEA serving)

4.96

TACO BELL, BURRITO SUPREME with steak

248

1.0 item

4.96

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

27

0.75 cup (1 NLEA serving)

4.96

Nuts, pistachio nuts, dry roasted, with salt added

123

1.0 cup

4.96

Nuts, pistachio nuts, dry roasted, without salt added

123

1.0 cup

4.96

Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP

27

1.0 cup (1 NLEA serving)

4.95

Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

146

1.0 cup

4.95

Beef, New Zealand, imported, heart, raw

113

4.0 oz

4.95

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

146

1.0 cup

4.95

Soy flour, full-fat, roasted, crude protein basis (N x 6.25)

85

1.0 cup, stirred

4.95

Soy flour, full-fat, roasted

85

1.0 cup, stirred

4.95

Fast foods, cheeseburger; single, large patty; with condiments, vegetables and mayonnaise

215

1.0 sandwich

4.94

WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single

215

1.0 sandwich

4.94

Nuts, macadamia nuts, raw

134

1.0 cup, whole or halves

4.94

Ground turkey, raw

453.6

1.0 lb

4.94

Triticale

192

1.0 cup

4.93

Beef, variety meats and by-products, kidneys, cooked, simmered

85

3.0 oz

4.93

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

170

1.0 cup

4.93

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

218

1.0 sandwich

4.93

Spinach, canned, regular pack, drained solids

214

1.0 cup

4.92

Mollusks, oyster, eastern, farmed, raw

85

3.0 oz

4.91

Tomatoes, sun-dried

54

1.0 cup

4.91

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

177

1.0 cup

4.9

Beans, kidney, royal red, mature seeds, cooked, boiled with salt

177

1.0 cup

4.9

Lima beans, immature seeds, raw

156

1.0 cup

4.9

Buckwheat flour, whole-groat

120

1.0 cup

4.87

Liverwurst spread

55

0.25 cup

4.87

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

128

1.0 cup

4.86

Seeds, sunflower seed kernels, dry roasted, without salt

128

1.0 cup

4.86

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

128

1.0 cup

4.86

Beef stew, canned entree

196

1.0 cup (1 serving)

4.86

Beans, navy, mature seeds, canned

262

1.0 cup

4.85

Beef, New Zealand, imported, kidney, cooked, boiled

85

3.0 oz

4.84

Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink

254

8.0 fl oz

4.83

Nuts, butternuts, dried

120

1.0 cup

4.82

Chili, no beans, canned entree

240

1.0 cup

4.82

Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised

141

1.0 steak

4.82

Nuts, pistachio nuts, raw

123

1.0 cup

4.82

Turkey, retail parts, enhanced, breast, meat only, raw

1171

1.0 breast

4.8

CARRABBA'S ITALIAN GRILL, spaghetti with meat sauce

537

1.0 serving

4.78

Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised

141

1.0 steak

4.77

Cereals ready-to-eat, chocolate-flavored frosted puffed corn

30

1.0 cup

4.76

Nuts, almonds, blanched

145

1.0 cup whole kernels

4.76

Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled

135

1.0 fillet

4.75

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt

164

1.0 cup

4.74

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt

164

1.0 cup

4.74

Fast foods, cheeseburger; double, regular, patty and bun; with condiments and vegetables

228

1.0 sandwich

4.72

Cereals ready-to-eat, KELLOGG, KELLOGG'S CINNABON cereal

30

1.0 cup (1 NLEA serving)

4.71

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