Protein, Calcium, and Iron Counts Of Selected Foods

The main purpose of this table is to help you calculate the amount of protein, calcium, and iron that you are eating each day. Although these are not the only nutrients you need, they are very important and need to be consumed in adequate amounts.

This table is adapted from Composition of Foods—Raw, Processed, Prepared (Washington, DC: U.S. Department of Agriculture, 1963).

Table 3.1. Protein, Calcium, and Iron Counts of Selected Foods

Serving Size Protein(gms) Calcium(mgs) Iron(mgs) Calories
Daily Requirements 75—100 1,500—2,000 36 2,600
DIARY
Cheese
Natural (such as Cheddar 1 (1-inch) cube 4 128 0.2 70
or Swiss) 1 ounce 7 213 0.3 105
Pasteurized Process 1 (3/4-oz.) slice 4 120 0.2 70
Parmesan, grated 1 tablespoon 3 80 0.1 45
Cottage cheese
Creamed 1/2 cup 15 106 0.4 120
Uncreamed 1/2 cup 19 101 0.4 98
Custard (baked) 1/2 cup 7 139 0.5 148
Egg (raw) 1 large 6 27 1.1 80
Frozen yogurt 1 cup 6 295 0.1 200
Ice cream 1 cup 6 175 0.1 300
Milk
Whole 1 cup 9 288 0.1 160
2-percent 1 cup 9 288 0.1 145
1-percent 1 cup 9 293 0.1 110
Skim 1 cup 9 298 0.1 90
Buttermilk 1 cup 9 298 0.1 90
Yogurt (made from
partially skimmed milk)
1 cup 8 295 0.1 120
DRY BEANS AND PEAS, NUTS, AND PEANUT
Almonds (roasted) 1/2 cup 13 166 3.4 425
Beans, canned (such as
Great Northern or Navy)
1/2 cup 8 37 2.3 115
Black-eyed peas,
dry (cooked)
1/2 cup 7 21 1.6 95
Cashew nuts, salted
or unsalted (roasted)
1/2 cup 12 26 2.6 380
Lima beans (cooked) 1/2 cup 8 28 2.8 130
Peanut butter 1 tablespoon 4 9 0.3 95
Peanuts (roasted) 1/2 cup 19 54 1.5 420
Meat and beans, canned 1/2 cup 8 70 2.4 155
Serving Size Protein(gms) Calcium(mgs) Iron(mgs) Calories
Fruits
Apple 1 medium trace 8 0.4 70
Apple Juice 8 ounces trace 15 1.5 120
Apricots
Fresh 3 average 1 18 0.5 55
Dried 1/2 cup 4 50 4.1 195
Banana (3 per pound) 1 per pound 1 8 0.7 85
Cantaloupe 1/2 medium 1 27 0.8 60
Grapefruit 1/2 average 1 22 0.6 55
Grape, seedless 1 cup 1 17 0.6 95
Orange, Florida variety 1 average 1 67 0.3 75
Apple Juice 8 ounces trace 15 1.5 120
Orange Juice
Florida, fresh 1 cup 2 25 0.5 110
Frozen, reconstituted 1 cup 2 25 0.5 110
Pure Juice 1 cup 1 36 10.5 200
Prunes
Fresh 4 average 1 14 1.1 70
Cooked 1/2 cup 1 30 2.3 148
Raisins, dark 1/2 cup 2 50 2.8 230
Strawberries, fresh 1 cup 1 31 1.5 55
Watermelon 1 (4-x-8-inch) wedge 2 30 2.1 115
GRAIN PRODUCTS
Biscuit 1 average 3 46 0.6 140
Bran flakes 1 cup 3 20 1.2 95
Bread
Rye 1 slice 2 17 0.4 55
White 1 slice 2 19 0.6 60
Whole-wheat 1 slice 2 23 0.5 55
Corn flakes 1 cup 2 5 0.4 110
Corn muffin 1 average 3 50 0.8 150
Crackers, saltines 4 (2-x-2inch) crackers 2 4 0.2 70
Oat cereal, flakes 1 cup 3 44 1.3 115
Oatmeal (cooked) 1 cup 5 21 1.4 130
Pancakes 1 (4-inch) pancake 2 27 0.4 60
Pasta (such as macaroni
or spaghetti), enriched
(cooked)
1 cup 5 11 1.3 155
Pizza, cheese 1/8 of 14-inch pie 7 107 0.7 185
Popcorn
Plain 1 cup 1 1 0.3 25
With butter-flavored oil 1 cup 1 1 0.3 65
Rice (cooked)
Enriched, long grain,
converted
1 cup 4 20 1.6 170
Brown, whole grain 1 cup 5 4 0.8 170
Rice cereal, flakes 1 cup 2 9 0.5 115
Waffle, enriched 1 (7-inch) waffle 7 179 1.0 210
Wheat cereal
Shredded 1 ounce 3 12 1.0 100
Flakes 1 cup 3 12 1.3 105
Wheat germ 1/2 cup 9 25 3.2 123
Serving Size Protein(gms) Calcium(mgs) Iron(mgs) Calories
MEAT, POULTRY, AND FISH
Bacon (broiled or fried
crisp)
2 average slices 5 2 0.5 95
Beef. lean
Ground (broiled) 4 ounces 23 10 2.9 185
Sirloin (broiled) 4 ounces 36 14 4.4 230
Chicken
Breast (fried) 1/2 average 25 9 1.3 155
Drumstick (fried) 2 average 24 12 1.8 180
White meat (broiled) 3 ounces 20 8 1.4 115
Chile con carne, canned
With beans 1 cup 19 80 4.2 335
Without beans) 1 cup 26 97 3.6 510
Fish (baked) 3 ounces 22 25 0.6 135
Fish sticks, breaded (baked) 5 average 19 13 0.5 200
Ham (boiled) 1 (2-ounce) slice 11 6 1.6 135
Hot dog (8 per 1-pound
package) (broiled)
2 hot dogs 12 6 1.6 310
Liver, beef (sauteed) 4 ounces 30 12 10.0 260
Sausage
Links (pan-fried) 2 (1-ounce) links 5 2 0.6 125
Patty (pan-fried) 1 average 5 2 0.6 125
Shrimp, meat only (steamed) 3 ounces 21 98 2.6 100
Tuna. canned 3 ounces 24 7 1.6 170
Serving Size Protein(gms) Calcium(mgs) Iron(mgs) Calories
VEGETABLES
Asparagus, canned 6 average spears 2 18 1.8 20
Broccoli, fresh 1/2 cup 3 66 0.6 20
Brussels sprouts, frozen 1/2 cup 3 21 0.7 23
Cabbage (cooked) 1 cup 2 75 0.5 35
Carrot, fresh 1 average 1 18 0.4 20
Coleslaw 1 cup 1 52 0.5 120
Corn
On the cob, fresh 1 (5-inch) 3/td>

2 0.5 70
Canned 1/2 cup 3 5 0.5 85
Cucumber, fresh 6 (1/8-inch) slices trace 8 0.2 5
Green beans, fresh 1/2 cup 1 31 0.4 15
Lettuce, fresh 1/4 average head 1 23 0.6 15
Okra, fresh 2 78 0.4 25
Peas, frozen 1/2 cup 5 19 1.5 58
Potatos
Baked 1 average 3 9 0.7 90
French fried, frozen,
fried in fat
10 (2-x-1/2-x-
1/2-inch) pieces
2 9 0.7 155
French fried, frozen
heated in oven
10 (2-x-1/2-x-
1/2-inch) pieces
2 5 1.0 125
Spinach, fresh (cooked) 1/2 cup 3 84 2.0 20
Tomato, fresh 1 medium 2 20 0.8 35
MISCELLANEOUS
Brownie, from mix 1 average 1 8 0.4 95
Cookie
Chocolate chip 1 average 1 4 0.2 50
Vanilla or chocolate
sandwich
1 average 1 2 0.1 50
Doughnut, cake typeh 1 average 1 13 0.4 125
Fat
Butter 1 tablespoon trace 3 0.0 100
Margarine 1 tablespoon trace 3 0.0 100
Cooking oil 1 tablespoon 1 3 0.0 100
Pie
Apple 1/7 of 9-inch pie 3 11 0.4 350
Cherry 1/7 of 9-inch pie 4 19 0.4 350
Pumpkin 1/7 of 9-inch pie 5 66 0.7 275
Soft drink
Cola 12 ounces 0 0 0.0 145
Ginger ale 12 ounces 0 0 0.0 115
Soup
Beef bouillon 1 cup 5 trace 0.5 30
Chicken noodle 1 cup 4 10 0.5 65
Clam chowder 1 cup 2 36 1.0 85
Split pea 1 cup 6 32 1.5 140
Vegetable with beef broth 1 cup 3 20 0.8 80

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