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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