iron in raisins information and values per serving and 100g

Welcome to the nutritional iron content in 19 different types of raisins, ranging from 10.7 mg to 1.2 mg per 100g. The basic type of raisins is Raisins, seeded, where the amount of iron in 100g is 2.59 mg. For the 100g serving of Raisins, seeded, the RDA iron percentage is 19 %. This is based on the levels for the recommended daily allowance or RDA for a mature adult for iron which is 14 mg.

Top ten raisins products high in iron

Below is a summary list for the top ten raisins items ranked by the amount or level of iron in 100g. At the bottom of the page is the full list for the 19 different types of raisins based on the content in different servings in grams and oz (and other serving sizes).

1. Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry : 10.7mg (76%RDA)
2. Cereals, oats, instant, fortified, with raisins and spice, dry : 9.43mg (67%RDA)
3. Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola with Raisins : 4.2mg (30%RDA)
4. Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins : 3.7mg (26%RDA)
5. Breakfast bars, oats, sugar, raisins, coconut (include granola bar) : 3.18mg (23%RDA)
6. Muffins, wheat bran, toaster-type with raisins, toasted : 2.83mg (20%RDA)
7. Cookies, oatmeal, prepared from recipe, without raisins : 2.7mg (19%RDA)
8. Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins : 2.69mg (19%RDA)
9. Muffins, wheat bran, toaster-type with raisins : 2.66mg (19%RDA)
10. Cookies, oatmeal, prepared from recipe, with raisins : 2.65mg (19%RDA)

Following on from the ten top raisins items or products containing iron we have a more comprehensive break down of Raisins, seeded, and the highest item containing iron which is Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry. Furthermore we provide 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 raisins. Our aim is to provide a comprehensive analysis of the iron content in raisins.

Raisins, seeded - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Raisins, seeded should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Fruits and Fruit Juices.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 296 kcal (15% RDA), the amount of Protein is 2.52 g (5% RDA), the amount of Fat is 0.54 g (1% RDA) and the amount of Carbohydrate is 78.47 g (60% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in raisins.

iron and nutrition facts in raisins per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Raisins, seeded has a nutritional value score of 15 out of 100.Comparing the iron content and the nutritional density in 100g for Raisins, seeded; 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.

Comparing iron in raisins vs spinach

The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. Comparing with Raisins, seeded, in 100g contains 2.59 mg of iron. As a percentage of the RDA this is 19 %. Therefore, spinach has 0.11 mg more iron than Raisins, seeded. In terms of iron percentage this is 4 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Raisins, seeded has a nutritional value score of 15 out of 100.

The highest content of iron in the food items under the general description or type of raisins, is Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry with 10.7 mg of iron per 100g. Comparing spinach with Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry; Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has 8 mg more iron than spinach. In terms of iron percentage this is 296 % more iron.

Amount of iron per 100 Calories

100 calories of raisins, seeded is a serving size of 0.34 g, and the amount of Iron is 0.88 mg (6.42% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 0.85 g (1.69% RDA), Fat 0.18 g (0.34% RDA), Carbohydrate 26.51 g (20.27% 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 raisins per 100 calories

Content per Typical Serving Size 1 cup, packed (or 165 g)

For the food Raisins, seeded the typical serving size is 1 cup, packed (or 165 g) which contains 4.27 mg of Iron. The iron percentage of the recommended daily value for this serving is 31 %.

To give 100% of the RDA, 3.2 servings of the typical serving size 1 cup, packed (or 165 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 488.4 kcal, the Protein content is 4.16 g, the Fat content is 0.89 g and the Carbohydrate content is 129.48 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 raisins

Macronutrients in Raisins, seeded


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 1 cup, packed or 165 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 14.0 (kcal).The number of calories from Fat is 7.4 (kcal).The total calories from carbohydrate is 466.1 (kcal).iron, calories and nutritional content in raisins

Milligrams of iron in raisins (per 100g)

This list of 19 types of raisins, is brought to you by www.dietandfitnesstoday.com and ranges from Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry through to Candies, NESTLE, RAISINETS Chocolate Covered Raisins 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 raisins.

The list below gives the total iron content in the 19 items from the general description 'raisins' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 19 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.

raisins iron per 100g

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

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

Average Content for raisins

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of raisins, based on the list below of 19 different items under the general description of raisins, is 3.29 mg of iron. This average value corresponds to 23.5 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 338.84 kcal, the average amount of Protein is 5.73 g, the average amount of Fat is 8.52 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Cookies, oatmeal, prepared from recipe, with raisins which in 100g contains 2.65 mg of Iron. This corresponds to 19 % of the recommended daily allowance. For this serving the amount of Calories is 435 kcal, the amount of Protein is 6.5 g, the amount of Fat is 16.2 g and the amount of Carbohydrate is 68.4 g.

Highest iron Content per 100g

Using the list below for the 19 different raisins nutrition entries in our database, the highest amount of iron is found in Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry which contains 10.7 mg of iron per 100g. The associated percentage of RDA is 76 %. For this 100g serving the Calories content is 371 kcal, the Protein content is 8.82 g, the Fat content is 6.98 g, the Carbohydrate content is 72.41 g. chart to show highest iron in raisins per 100g

The lowest amount of iron is in Candies, NESTLE, RAISINETS Chocolate Covered Raisins which in 100g contains 1.2 mg of iron. This gives as percentage of the recommended daily allowance 9 % of the RDA. For this 100g serving the amount of Calories is 422 kcal, the amount of Protein is 4.4 g, the amount of Fat is 17 g, the amount of Carbohydrate is 71 g.

The difference between the highest and lowest values gives a iron range of 9.5 mg per 100g. The range for the other nutrients are as follows; 51 kcal for Calories, 4.42 g for Protein, 10.02 g for 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 Raisins, seeded contains 2.59 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, oats, instant, fortified, with raisins and spice, prepared with water which contains 5.3 mg in 1 cup (or 240 g). The percentage of the recommended daily value for this serving is 38 %. For this serving the Calories content is 211.2 kcal, the Protein content is 4.75 g, the Fat content is 2.28 g and the Carbohydrate content is 42.98 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 high iron foods.


Raisins List, iron Content per 100g

1. Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry - Iron
  Nutritional Value : 16 / 100     food group - Breakfast Cereals
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  10.7 mg (76%)371 kcal (19%)72.41 g (56%)6.98 g (11%)8.82 g (16%)
  Typical Serving size of 1 packet (or 37g):
   3.96 mg (28%) 137.27 kcal (7%) 26.79 g (21%) 2.58 g (4%) 3.26 g (6%)
2. Cereals, oats, instant, fortified, with raisins and spice, dry - Iron
  Nutritional Value : 16 / 100     food group - Breakfast Cereals
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  9.43 mg (67%)360 kcal (18%)76.33 g (59%)4.03 g (6%)8.45 g (15%)
  Typical Serving size of 1 packet (or 44g):
   4.15 mg (30%) 158.4 kcal (8%) 33.59 g (26%) 1.77 g (3%) 3.72 g (7%)
3. Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola with Raisins - Iron
  Nutritional Value : 15 / 100     food group - Breakfast Cereals
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.2 mg (30%)377 kcal (19%)79.3 g (61%)5.1 g (8%)8.7 g (16%)
  Typical Serving size of .667 cup (1 NLEA serving) (or 60g):
   2.52 mg (18%) 226.2 kcal (11%) 47.58 g (37%) 3.06 g (5%) 5.22 g (9%)
4. Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins - Iron
  Nutritional Value : 15 / 100     food group - Breakfast Cereals
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.7 mg (26%)389 kcal (19%)80.9 g (62%)5.7 g (9%)8.7 g (16%)
  Typical Serving size of .5 cup (1 NLEA serving) (or 49g):
   1.81 mg (13%) 190.61 kcal (10%) 39.64 g (30%) 2.79 g (4%) 4.26 g (8%)
5. Breakfast bars, oats, sugar, raisins, coconut (include granola bar) - Iron
  Nutritional Value : 14 / 100     food group - Snacks
  Iron
  Profile for a 100g serving :
  3.18 mg (23%)
  Other serving sizes 1 bar (or 43g):
  1.37 mg (10%) 199.52 kcal (10%) 28.68 g (22%) 7.57 g (12%) 4.21 g (8%)
6. Muffins, wheat bran, toaster-type with raisins, toasted - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.83 mg (20%)313 kcal (16%)55.5 g (43%)9.4 g (14%)5.5 g (10%)
  Typical Serving size of 1 oz (or 28.35g):
   0.8 mg (6%) 88.74 kcal (4%) 15.73 g (12%) 2.66 g (4%) 1.56 g (3%)
  Other serving sizes 1 muffin and toaster (or 34g):
  0.96 mg (7%) 106.42 kcal (5%) 18.87 g (15%) 3.2 g (5%) 1.87 g (3%)
7. Cookies, oatmeal, prepared from recipe, without raisins - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.7 mg (19%)447 kcal (22%)66.4 g (51%)17.9 g (28%)6.8 g (12%)
  Typical Serving size of 1 oz (or 28.35g):
   0.77 mg (6%) 126.72 kcal (6%) 18.82 g (14%) 5.07 g (8%) 1.93 g (3%)
  Other serving sizes 1 cookie (2-5/8 dia) (or 15g):
  0.41 mg (3%) 67.05 kcal (3%) 9.96 g (8%) 2.69 g (4%) 1.02 g (2%)
8. Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins - Iron
  Nutritional Value : 15 / 100     food group - Breakfast Cereals
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.69 mg (19%)412 kcal (21%)74.67 g (57%)10.38 g (16%)9.66 g (17%)
  Typical Serving size of .5 cup (1 NLEA serving) (or 51g):
   1.37 mg (10%) 210.12 kcal (11%) 38.08 g (29%) 5.29 g (8%) 4.93 g (9%)
9. Muffins, wheat bran, toaster-type with raisins - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.66 mg (19%)295 kcal (15%)52.2 g (40%)8.8 g (14%)5.2 g (9%)
  Typical Serving size of 1 oz (or 28.35g):
   0.75 mg (5%) 83.63 kcal (4%) 14.8 g (11%) 2.49 g (4%) 1.47 g (3%)
  Other serving sizes 1 muffin and toaster (or 36g):
  0.96 mg (7%) 106.2 kcal (5%) 18.79 g (14%) 3.17 g (5%) 1.87 g (3%)
10. Cookies, oatmeal, prepared from recipe, with raisins - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.65 mg (19%)435 kcal (22%)68.4 g (53%)16.2 g (25%)6.5 g (12%)
  Typical Serving size of 1 oz (or 28.35g):
   0.75 mg (5%) 123.32 kcal (6%) 19.39 g (15%) 4.59 g (7%) 1.84 g (3%)
  Other serving sizes 1 cookie (2-5/8 dia) (or 15g):
  0.4 mg (3%) 65.25 kcal (3%) 10.26 g (8%) 2.43 g (4%) 0.98 g (2%)
11. Raisins, seeded - Iron
  Nutritional Value : 15 / 100     food group - Fruits and Fruit Juices
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.59 mg (19%)296 kcal (15%)78.47 g (60%)0.54 g (1%)2.52 g (5%)
  Typical Serving size of 1 cup and packed (or 165g):
   4.27 mg (31%) 488.4 kcal (24%) 129.48 g (100%) 0.89 g (1%) 4.16 g (7%)
  Other serving sizes 1 cup (not packed) (or 145g):
  3.76 mg (27%) 429.2 kcal (21%) 113.78 g (88%) 0.78 g (1%) 3.65 g (7%)
12. Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins - Iron
  Nutritional Value : 15 / 100     food group - Breakfast Cereals
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.58 mg (18%)388 kcal (19%)80.57 g (62%)5.52 g (8%)8.42 g (15%)
  Typical Serving size of .666 cup (1 NLEA serving) (or 55g):
   1.42 mg (10%) 213.4 kcal (11%) 44.31 g (34%) 3.04 g (5%) 4.63 g (8%)
13. Cereals, oats, instant, fortified, with raisins and spice, prepared with water - Iron
  Nutritional Value : 16 / 100     food group - Breakfast Cereals
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.21 mg (16%)88 kcal (4%)17.91 g (14%)0.95 g (1%)1.98 g (4%)
  Typical Serving size of 1 cup (or 240g):
   5.3 mg (38%) 211.2 kcal (11%) 42.98 g (33%) 2.28 g (4%) 4.75 g (8%)
  Other serving sizes 1 tbsp (or 15g):
  0.33 mg (2%) 13.2 kcal (1%) 2.69 g (2%) 0.14 g (0%) 0.3 g (1%)
  Other serving sizes 1 packet and prepared (or 158g):
  3.49 mg (25%) 139.04 kcal (7%) 28.3 g (22%) 1.5 g (2%) 3.13 g (6%)
14. KEEBLER, Country Style Oatmeal Cookies with Raisins - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.2 mg (16%)482 kcal (24%)67 g (52%)21.3 g (33%)6.5 g (12%)
  Typical Serving size of 2 cookies (or 28g):
   0.62 mg (4%) 134.96 kcal (7%) 18.76 g (14%) 5.96 g (9%) 1.82 g (3%)
15. Raisins, seedless - Iron
  Nutritional Value : 14 / 100     food group - Fruits and Fruit Juices
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.88 mg (13%)299 kcal (15%)79.18 g (61%)0.46 g (1%)3.07 g (5%)
  Typical Serving size of 1 cup and packed (or 165g):
   3.1 mg (22%) 493.35 kcal (25%) 130.65 g (101%) 0.76 g (1%) 5.07 g (9%)
  Other serving sizes 1 cup (not packed) (or 145g):
  2.73 mg (20%) 433.55 kcal (22%) 114.81 g (88%) 0.67 g (1%) 4.45 g (8%)
  Other serving sizes 1 miniature box (.5 oz) (or 14g):
  0.26 mg (2%) 41.86 kcal (2%) 11.09 g (9%) 0.06 g (0%) 0.43 g (1%)
  Other serving sizes 1 small box (1.5 oz) (or 43g):
  0.81 mg (6%) 128.57 kcal (6%) 34.05 g (26%) 0.2 g (0%) 1.32 g (2%)
  Other serving sizes 50 raisins (or 26g):
  0.49 mg (4%) 77.74 kcal (4%) 20.59 g (16%) 0.12 g (0%) 0.8 g (1%)
  Other serving sizes 1 oz (60 raisins) (or 28.35g):
  0.53 mg (4%) 84.77 kcal (4%) 22.45 g (17%) 0.13 g (0%) 0.87 g (2%)
16. Raisins, golden seedless - Iron
  Nutritional Value : 14 / 100     food group - Fruits and Fruit Juices
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.79 mg (13%)302 kcal (15%)79.52 g (61%)0.46 g (1%)3.39 g (6%)
  Typical Serving size of 1 cup and packed (or 165g):
   2.95 mg (21%) 498.3 kcal (25%) 131.21 g (101%) 0.76 g (1%) 5.59 g (10%)
  Other serving sizes 1 cup (not packed) (or 145g):
  2.6 mg (19%) 437.9 kcal (22%) 115.3 g (89%) 0.67 g (1%) 4.92 g (9%)
17. Candies, milk chocolate coated raisins - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.71 mg (12%)390 kcal (20%)68.4 g (53%)14.8 g (23%)4.1 g (7%)
  Typical Serving size of 1 cup (or 180g):
   3.08 mg (22%) 702 kcal (35%) 123.12 g (95%) 26.64 g (41%) 7.38 g (13%)
  Other serving sizes 10 pieces (or 10g):
  0.17 mg (1%) 39 kcal (2%) 6.84 g (5%) 1.48 g (2%) 0.41 g (1%)
18. Sweet rolls, cinnamon, commercially prepared with raisins - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.6 mg (11%)372 kcal (19%)50.9 g (39%)16.4 g (25%)6.2 g (11%)
  Typical Serving size of 1 oz (or 28.35g):
   0.45 mg (3%) 105.46 kcal (5%) 14.43 g (11%) 4.65 g (7%) 1.76 g (3%)
  Other serving sizes 1 large (or 83g):
  1.33 mg (10%) 308.76 kcal (15%) 42.25 g (33%) 13.61 g (21%) 5.15 g (9%)
  Other serving sizes 1 roll (2-3/4 square) (or 60g):
  0.96 mg (7%) 223.2 kcal (11%) 30.54 g (23%) 9.84 g (15%) 3.72 g (7%)
19. Candies, NESTLE, RAISINETS Chocolate Covered Raisins - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.2 mg (9%)422 kcal (21%)71 g (55%)17 g (26%)4.4 g (8%)
  Typical Serving size of 1 serving 1.58 oz bag (or 45g):
   0.54 mg (4%) 189.9 kcal (9%) 31.95 g (25%) 7.65 g (12%) 1.98 g (4%)
  Other serving sizes 1 serving fun size (or 48g):
  0.58 mg (4%) 202.56 kcal (10%) 34.08 g (26%) 8.16 g (13%) 2.11 g (4%)






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