iron in oats information and values per serving and 100g

Welcome to the nutritional iron content in 21 different types of oats, ranging from 49.45 mg to 0.90 mg per 100g. The basic type of oats is Cereals, QUAKER, Quick Oats, Dry, where the amount of iron in 100g is 4.64 mg. 4.64 mg of iron per 100g, from Cereals, QUAKER, Quick Oats, Dry corresponds to 33% of the iron RDA. For a typical serving size of 0.500 cup (or 40.00 g) the amount of Iron is 1.86 mg. This corresponds to an RDA percentage of 13%.

The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.

Top ten oats products high in iron

Below is a summary list for the top ten oats items ranked by the amount or level of iron in 100g.

1. Cereals, QUAKER, Quick Oats with Iron, Dry : 49.45mg (353%RDA)
2. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted : 34.82mg (249%RDA)
3. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds : 33.80mg (241%RDA)
4. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches : 28.90mg (206%RDA)
5. Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches : 28.00mg (200%RDA)
6. Cereals ready-to-eat, KELLOGG'S SPECIAL K Multigrain Oats and Honey : 27.90mg (199%RDA)
7. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries : 26.10mg (186%RDA)
8. Cereals, oats, instant, fortified, plain, dry : 24.72mg (177%RDA)
9. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches : 15.50mg (111%RDA)
10. Cereals, oats, instant, fortified, maple and brown sugar, dry : 10.36mg (74%RDA)

Following on from the ten top oats items or products containing iron we have a more comprehensive break down of Cereals, QUAKER, Quick Oats, Dry, and the highest item containing iron which is Cereals, QUAKER, Quick Oats with Iron, Dry. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 21 types of oats.

At the bottom of the page is the full list for the 21 different types of oats based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in oats.

Cereals, QUAKER, Quick Oats, Dry - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Cereals, QUAKER, Quick Oats, Dry should be considered along with the iron content.Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 371.00 kcal (19% RDA), the amount of Protein is 13.70 g (24% RDA), the amount of Total Fat is 6.87 g (11% RDA) and the amount of Carbohydrate is 68.18 g (52% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in oats.

iron and nutrition facts in oats per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Cereals, QUAKER, Quick Oats, Dry has a nutritional value score of 15.00 out of 100.Comparing the iron content and the nutritional density in 100g for Cereals, QUAKER, Quick Oats, Dry; We class this as a high iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Amount of iron per 100 Calories

100 calories of cereals, QUAKER, Quick Oats, Dry is a serving size of 0 g, and the amount of Iron is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients. iron and nutrition facts in oats per 100 calories

Content per Typical Serving Size 0.500 cup (or 40.00 g)

For the food Cereals, QUAKER, Quick Oats, Dry the typical serving size is 0.500 cup (or 40.00 g) which contains 1.86 mg of Iron. The iron percentage of the recommended daily value for this serving is 13 %.

To give 100% of the RDA, 7.7 servings of the typical serving size 0.500 cup (or 40.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 148.4 kcal, the Protein content is 5.48 g, the Total Fat content is 2.75 g and the Carbohydrate content is 27.27 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.iron and nutritional content in oats

Macronutrients in Cereals, QUAKER, Quick Oats, Dry


The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 0.500 cup or 40.00 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 21.9 (kcal).The total calories from carbohydrate is 109.1 (kcal).iron, calories and nutritional content in oats

Milligrams of iron in oats (per 100g)

This list of 21 types of oats, is brought to you by www.dietandfitnesstoday.com and ranges from Cereals, QUAKER, Quick Oats with Iron, Dry through to Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in oats.

The list below gives the total iron content in the 21 items from the general description 'oats' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. Below, is the top 21 food items shown in the iron chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

oats iron per 100g

The corresponding nutritional value for oats based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart. oats iron per 100g

The corresponding Calories for oats ranked by the amount of iron per 100g is shown below in the oats calories chart. oats iron per 100g

Effect of Preparation and Storage on iron

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The number of food items which are cooked are 2 items. The highest amount of iron from the 2 cooked items is in Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt where the amount is 0.90 mg per 100g.

Average Content for oats

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of oats, based on the list below of 21 different items under the general description of oats, is 15.42 mg of iron. This average value corresponds to 110.14 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 312.90 kcal, the average amount of Protein is 7.76 g, the average amount of Total Fat is 4.97 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Cereals, oats, instant, fortified, with raisins and spice, dry which in 100g contains 9.43 mg of Iron. This corresponds to 67 % of the recommended daily allowance. For this serving the amount of Energy is 360.00 kcal, the amount of Protein is 8.45 g, the amount of Total Fat is 4.03 g and the amount of Carbohydrate is 76.33 g.

Highest iron Content per 100g

Using the list below for the 21 different oats nutrition entries in our database, the highest amount of iron is found in Cereals, QUAKER, Quick Oats with Iron, Dry which contains 49.45 mg of iron per 100g. The associated percentage of RDA is 353 %. For this 100g serving the Energy content is 371.00 kcal, the Protein content is 13.70 g, the Total Fat content is 6.87 g, the Carbohydrate content is 68.18 g. chart to show highest iron in oats per 100g

The lowest amount of iron in 100g is in Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt which contains 0.90 mg. This gives as percentage of the recommended daily allowance 6 % of the RDA. For this 100g serving the amount of Energy is 71.00 kcal, the amount of Protein is 2.54 g, the amount of Total Fat is 1.52 g, the amount of Carbohydrate is 12.00 g.

The difference between the highest and lowest values gives a iron range of 48.55 mg per 100g. The range for the other nutrients are as follows; 300 kcal for Energy, 11.16 g for Protein, 5.35 g for Total Fat, 0 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Cereals, QUAKER, Quick Oats, Dry contains 4.64 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Cereals, QUAKER, Quick Oats with Iron, Dry which contains 19.78 mg in 0.500 cup (or 40.00 g). The percentage of the recommended daily value for this serving is 141 %. For this serving the Energy content is 148.4 kcal, the Protein content is 5.48 g, the Total Fat content is 2.75 g and the Carbohydrate content is 27.27 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods rich in iron.


Oats List, iron Content per 100g

1. Cereals, QUAKER, Quick Oats with Iron, Dry - Iron
  Nutritional Value : 16.00 / 100     food group -
  Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  49.45 mg (353%)371.00 kcal (19%)68.18 g (52%)6.87 g (11%)13.70 g (24%)
  Typical Serving size of 0.500 cup (or 40.00g):
   19.78 mg (141%) 148.4 kcal (7%) 27.27 g (21%) 2.75 g (4%) 5.48 g (10%)
2. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted - Iron
  Nutritional Value : 16.00 / 100     food group -
  Iron Energy Carbohydrate Total Fat Protein
  Profile for a 100g serving :
  34.82 mg (249%)401.00 kcal (20%)81.19 g (62%)5.46 g (8%)7.12 g (13%)
  Typical Serving size of 0.750 cup (1 NLEA serving) (or 30.00g):
   10.45 mg (75%) 120.3 kcal (6%) 24.36 g (19%) 1.64 g (3%) 2.14 g (4%)
3. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds - Iron
  Nutritional Value : 16.00 / 100     food group -
  Iron Energy Carbohydrate Total Fat Protein
  Profile for a 100g serving :
  33.80 mg (241%)409.00 kcal (20%)79.60 g (61%)7.30 g (11%)7.70 g (14%)
  Typical Serving size of 0.750 cup (1 NLEA serving) (or 32.00g):
   10.82 mg (77%) 130.88 kcal (7%) 25.47 g (20%) 2.34 g (4%) 2.46 g (4%)
4. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches - Iron
  Nutritional Value : 16.00 / 100     food group -
  Iron Energy Carbohydrate Total Fat Protein
  Profile for a 100g serving :
  28.90 mg (206%)394.00 kcal (20%)81.80 g (63%)5.10 g (8%)7.90 g (14%)
  Typical Serving size of 1.000 cup (1 NLEA serving) (or 56.00g):
   16.18 mg (116%) 220.64 kcal (11%) 45.81 g (35%) 2.86 g (4%) 4.42 g (8%)
5. Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches - Iron
  Nutritional Value : 15.00 / 100     food group -
  Iron Energy Carbohydrate Total Fat Protein
  Profile for a 100g serving :
  28.00 mg (200%)400.00 kcal (20%)82.80 g (64%)5.00 g (8%)7.10 g (13%)
  Typical Serving size of 0.750 cup (1 NLEA serving) (or 30.00g):
   8.4 mg (60%) 120 kcal (6%) 24.84 g (19%) 1.5 g (2%) 2.13 g (4%)
6. Cereals ready-to-eat, KELLOGG'S SPECIAL K Multigrain Oats and Honey - Iron
  Nutritional Value : 17.00 / 100     food group -
  Iron Energy Carbohydrate Total Fat Protein
  Profile for a 100g serving :
  27.90 mg (199%)362.00 kcal (18%)85.00 g (65%)1.80 g (3%)7.80 g (14%)
  Typical Serving size of 0.666 cup (1 NLEA serving) (or 29.00g):
   8.09 mg (58%) 104.98 kcal (5%) 24.65 g (19%) 0.52 g (1%) 2.26 g (4%)
7. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries - Iron
  Nutritional Value : 16.00 / 100     food group -
  Iron Energy Carbohydrate Total Fat Protein
  Profile for a 100g serving :
  26.10 mg (186%)399.00 kcal (20%)83.30 g (64%)4.90 g (8%)6.70 g (12%)
  Typical Serving size of 0.750 cup (1 NLEA serving) (or 31.00g):
   8.09 mg (58%) 123.69 kcal (6%) 25.82 g (20%) 1.52 g (2%) 2.08 g (4%)
8. Cereals, oats, instant, fortified, plain, dry - Iron
  Nutritional Value : 17.00 / 100     food group -
  Iron Energy Carbohydrate Total Fat Protein
  Profile for a 100g serving :
  24.72 mg (177%)362.00 kcal (18%)69.52 g (53%)6.90 g (11%)11.92 g (21%)
  Typical Serving size of 1.000 packet (or 28.00g):
   6.92 mg (49%) 101.36 kcal (5%) 19.47 g (15%) 1.93 g (3%) 3.34 g (6%)
9. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches - Iron
  Nutritional Value : 16.00 / 100     food group -
  Iron Energy Carbohydrate Total Fat Protein
  Profile for a 100g serving :
  15.50 mg (111%)399.00 kcal (20%)82.00 g (63%)5.40 g (8%)7.00 g (13%)
  Typical Serving size of 0.750 cup (1 NLEA serving) (or 29.00g):
   4.5 mg (32%) 115.71 kcal (6%) 23.78 g (18%) 1.57 g (2%) 2.03 g (4%)
10. Cereals, oats, instant, fortified, maple and brown sugar, dry - Iron
  Nutritional Value : 16.00 / 100     food group -
  Iron Energy Carbohydrate Total Fat Protein
  Profile for a 100g serving :
  10.36 mg (74%)368.00 kcal (18%)76.67 g (59%)4.73 g (7%)9.25 g (17%)
  Typical Serving size of 1.000 packet (or 43.00g):
   4.45 mg (32%) 158.24 kcal (8%) 32.97 g (25%) 2.03 g (3%) 3.98 g (7%)
11. Cereals, oats, instant, fortified, with raisins and spice, dry - Iron
  Nutritional Value : 16.00 / 100     food group -
  Iron Energy Carbohydrate Total Fat Protein
  Profile for a 100g serving :
  9.43 mg (67%)360.00 kcal (18%)76.33 g (59%)4.03 g (6%)8.45 g (15%)
  Typical Serving size of 1.000 packet (or 44.00g):
   4.15 mg (30%) 158.4 kcal (8%) 33.59 g (26%) 1.77 g (3%) 3.72 g (7%)
12. Cereals, oats, instant, fortified, with cinnamon and spice, dry - Iron
  Nutritional Value : 15.00 / 100     food group -
  Iron Energy Carbohydrate Total Fat Protein
  Profile for a 100g serving :
  8.46 mg (60%)369.00 kcal (18%)76.08 g (59%)4.84 g (7%)9.53 g (17%)
  Typical Serving size of 1.000 packet (or 45.00g):
   3.81 mg (27%) 166.05 kcal (8%) 34.24 g (26%) 2.18 g (3%) 4.29 g (8%)
13. Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) - Iron
  Nutritional Value : 18.00 / 100     food group -
  Iron Energy Carbohydrate Total Fat Protein
  Profile for a 100g serving :
  5.96 mg (43%)68.00 kcal (3%)11.67 g (9%)1.36 g (2%)2.37 g (4%)
  Typical Serving size of 1.000 cup and cooked (or 234.00g):
   13.95 mg (100%) 159.12 kcal (8%) 27.31 g (21%) 3.18 g (5%) 5.55 g (10%)
  Other serving sizes 1.000 cup, dry and yields (or 501.00g):
  29.86 mg (213%) 340.68 kcal (17%) 58.47 g (45%) 6.81 g (10%) 11.87 g (21%)
  Other serving sizes 1.000 oz, dry and yields (or 177.00g):
  10.55 mg (75%) 120.36 kcal (6%) 20.66 g (16%) 2.41 g (4%) 4.19 g (7%)
  Other serving sizes 1.000 packet, dry and yields (or 177.00g):
  10.55 mg (75%) 120.36 kcal (6%) 20.66 g (16%) 2.41 g (4%) 4.19 g (7%)
14. Cereals, QUAKER, Quick Oats, Dry - Iron
  Nutritional Value : 15.00 / 100     food group -
  Iron Energy Carbohydrate Total Fat Protein
  Profile for a 100g serving :
  4.64 mg (33%)371.00 kcal (19%)68.18 g (52%)6.87 g (11%)13.70 g (24%)
  Typical Serving size of 0.500 cup (or 40.00g):
   1.86 mg (13%) 148.4 kcal (7%) 27.27 g (21%) 2.75 g (4%) 5.48 g (10%)
15. Cereals, oats, regular and quick, not fortified, dry - Iron
  Nutritional Value : 15.00 / 100     food group -
  Iron Energy Carbohydrate Total Fat Protein
  Profile for a 100g serving :
  4.25 mg (30%)379.00 kcal (19%)67.70 g (52%)6.52 g (10%)13.15 g (23%)
  Typical Serving size of 1.000 cup (or 81.00g):
   3.44 mg (25%) 306.99 kcal (15%) 54.84 g (42%) 5.28 g (8%) 10.65 g (19%)
  Other serving sizes 0.333 cup (or 27.00g):
  1.15 mg (8%) 102.33 kcal (5%) 18.28 g (14%) 1.76 g (3%) 3.55 g (6%)
16. Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey - Iron
  Nutritional Value : 15.00 / 100     food group -
  Iron Energy Carbohydrate Total Fat Protein
  Profile for a 100g serving :
  2.81 mg (20%)421.00 kcal (21%)73.65 g (57%)11.62 g (18%)10.55 g (19%)
  Typical Serving size of 0.500 cup (1 NLEA serving) (or 48.00g):
   1.35 mg (10%) 202.08 kcal (10%) 35.35 g (27%) 5.58 g (9%) 5.06 g (9%)
17. Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins - Iron
  Nutritional Value : 15.00 / 100     food group -
  Iron Energy Carbohydrate Total Fat Protein
  Profile for a 100g serving :
  2.69 mg (19%)412.00 kcal (21%)74.67 g (57%)10.38 g (16%)9.66 g (17%)
  Typical Serving size of 0.500 cup (1 NLEA serving) (or 51.00g):
   1.37 mg (10%) 210.12 kcal (11%) 38.08 g (29%) 5.29 g (8%) 4.93 g (9%)
18. Cereals, oats, instant, fortified, with raisins and spice, prepared with water - Iron
  Nutritional Value : 16.00 / 100     food group -
  Iron Energy Carbohydrate Total Fat Protein
  Profile for a 100g serving :
  2.21 mg (16%)88.00 kcal (4%)17.91 g (14%)0.95 g (1%)1.98 g (4%)
  Typical Serving size of 1.000 cup (or 240.00g):
   5.3 mg (38%) 211.2 kcal (11%) 42.98 g (33%) 2.28 g (4%) 4.75 g (8%)
  Other serving sizes 1.000 tbsp (or 15.00g):
  0.33 mg (2%) 13.2 kcal (1%) 2.69 g (2%) 0.14 g (0%) 0.3 g (1%)
  Other serving sizes 1.000 packet and prepared (or 158.00g):
  3.49 mg (25%) 139.04 kcal (7%) 28.3 g (22%) 1.5 g (2%) 3.13 g (6%)
19. Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water - Iron
  Nutritional Value : 15.00 / 100     food group -
  Iron Energy Carbohydrate Total Fat Protein
  Profile for a 100g serving :
  2.11 mg (15%)96.00 kcal (5%)18.95 g (15%)1.21 g (2%)2.37 g (4%)
  Typical Serving size of 1.000 cup (or 240.00g):
   5.06 mg (36%) 230.4 kcal (12%) 45.48 g (35%) 2.9 g (4%) 5.69 g (10%)
  Other serving sizes 1.000 tbsp (or 15.00g):
  0.32 mg (2%) 14.4 kcal (1%) 2.84 g (2%) 0.18 g (0%) 0.36 g (1%)
  Other serving sizes 1.000 packet and prepared (or 161.00g):
  3.4 mg (24%) 154.56 kcal (8%) 30.51 g (23%) 1.95 g (3%) 3.82 g (7%)
20. Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt - Iron
  Nutritional Value : 15.00 / 100     food group -
  Iron Energy Carbohydrate Total Fat Protein
  Profile for a 100g serving :
  0.90 mg (6%)71.00 kcal (4%)12.00 g (9%)1.52 g (2%)2.54 g (5%)
  Typical Serving size of 1.000 cup (or 234.00g):
   2.11 mg (15%) 166.14 kcal (8%) 28.08 g (22%) 3.56 g (5%) 5.94 g (11%)
  Other serving sizes 0.750 cup (or 175.00g):
  1.58 mg (11%) 124.25 kcal (6%) 21 g (16%) 2.66 g (4%) 4.45 g (8%)
21. Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt - Iron
  Nutritional Value : 15.00 / 100     food group -
  Iron Energy Carbohydrate Total Fat Protein
  Profile for a 100g serving :
  0.90 mg (6%)71.00 kcal (4%)12.00 g (9%)1.52 g (2%)2.54 g (5%)
  Typical Serving size of 1.000 cup (or 234.00g):
   2.11 mg (15%) 166.14 kcal (8%) 28.08 g (22%) 3.56 g (5%) 5.94 g (11%)
  Other serving sizes 1.000 tbsp (or 14.60g):
  0.13 mg (1%) 10.37 kcal (1%) 1.75 g (1%) 0.22 g (0%) 0.37 g (1%)






iron and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito