Welcome to the nutritional iron content in 17 different types of shrimp, ranging from 2.13 mg to 0 mg per 100g. The basic type of shrimp is DENNY'S, golden fried shrimp, where the amount of iron in 100g is 1.38 mg. This is 10% of the iron RDA, from 100g of DENNY'S, golden fried shrimp.

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

Top ten shrimp products high in iron

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

At the bottom of the page is the full list for the 17 different types of shrimp based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in shrimp.

1. Crustaceans, shrimp, mixed species, canned : 2.13mg (15%RDA)
2. DENNY'S, golden fried shrimp : 1.38mg (10%RDA)
3. Crustaceans, shrimp, mixed species, cooked, breaded and fried : 1.26mg (9%RDA)
4. Restaurant, family style, shrimp, breaded and fried : 0.94mg (7%RDA)
5. Fast foods, shrimp, breaded and fried : 0.86mg (6%RDA)
6. T.G.I. FRIDAY'S, FRIDAY'S Shrimp, breaded : 0.84mg (6%RDA)
7. APPLEBEE'S, Double Crunch Shrimp : 0.81mg (6%RDA)
8. CRACKER BARREL, country fried shrimp platter : 0.73mg (5%RDA)
9. Restaurant, Chinese, shrimp and vegetables : 0.72mg (5%RDA)
10. Crustaceans, shrimp, mixed species, imitation, made from surimi : 0.6mg (4%RDA)

Following on from the ten top shrimp items or products containing iron we have a more comprehensive break down of DENNY'S, golden fried shrimp, and the highest item containing iron which is Crustaceans, shrimp, mixed species, canned. 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 17 types of shrimp. .

DENNY'S, golden fried shrimp - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for DENNY'S, golden fried shrimp should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Restaurant Foods.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 277 kcal (14% RDA), the amount of Protein is 11.51 g (21% RDA), the amount of Fat is 16.67 g (26% RDA) and the amount of Carbohydrate is 20.21 g (16% 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 shrimp.

iron and nutrition facts in shrimp per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. DENNY'S, golden fried shrimp has a nutritional value score of 14 out of 100.Comparing the iron content and the nutritional density in 100g for DENNY'S, golden fried shrimp; We class this as a medium to low iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Comparing iron in shrimp 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 DENNY'S, golden fried shrimp, in 100g contains 1.38 mg of iron. As a percentage of the RDA this is 10 %. Therefore, spinach has 1.32 mg more iron than DENNY'S, golden fried shrimp. In terms of iron percentage this is 96 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas DENNY'S, golden fried shrimp has a nutritional value score of 14 out of 100.

The highest content of iron in the food items under the general description or type of shrimp, is Crustaceans, shrimp, mixed species, canned with 2.13 mg of iron per 100g. Comparing spinach with Crustaceans, shrimp, mixed species, canned; spinach has 0.57 mg more iron than Crustaceans, shrimp, mixed species, canned. In terms of iron percentage this is 27 % more iron.

Amount of iron per 100 Calories

100 calories of dENNY'S, golden fried shrimp is a serving size of 0.36 g, and the amount of Iron is 0.5 mg (3.61% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 4.16 g (7.58% RDA), Fat 6.02 g (9.39% RDA), Carbohydrate 7.3 g (5.78% 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 shrimp per 100 calories

Content per Typical Serving Size 1 piece (or 16 g)

For the food DENNY'S, golden fried shrimp the typical serving size is 1 piece (or 16 g) which contains 0.22 mg of Iron. The iron percentage of the recommended daily value for this serving is 2 %.

To give 100% of the RDA, 50.0 servings of the typical serving size 1 piece (or 16 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 44.32 kcal, the Protein content is 1.84 g, the Fat content is 2.67 g and the Carbohydrate content is 3.23 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 shrimp

Macronutrients in DENNY'S, golden fried shrimp


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 piece or 16 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 7.4 (kcal).The number of calories from Fat is 24.0 (kcal).The total calories from carbohydrate is 12.9 (kcal).iron, calories and nutritional content in shrimp

Milligrams of iron in shrimp (per 100g)

This list of 17 types of shrimp, is brought to you by www.dietandfitnesstoday.com and ranges from Crustaceans, shrimp, mixed species, canned through to CAMPBELL'S Red and White, Cream of Shrimp Soup, condensed 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 shrimp.

The list below gives the total iron content in the 17 items from the general description 'shrimp' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 17 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.

shrimp iron per 100g

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

The corresponding Calories for shrimp ranked by the amount of iron per 100g is shown below in the shrimp calories chart. shrimp 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 classified as canned is 4 items. The highest amount of iron from the 4 canned items is in Crustaceans, shrimp, mixed species, canned where the level is 2.13 mg per 100g.The total food items which are raw is 1 item. The highest amount of iron from the 1 raw items is in Crustaceans, shrimp, mixed species, raw where the content is 0.21 mg per 100g. The number of food items which are cooked are 2 items. The highest amount of iron from the 2 cooked items is in Crustaceans, shrimp, mixed species, cooked, breaded and fried where the amount is 1.26 mg per 100g. Comparing raw and cooked shrimp shows that cooking can change the levels of iron by 1.05 mg in a 100g serving. The number of food items described as lowfat or non-fat is 1 item.

Average Content for shrimp

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of shrimp, based on the list below of 17 different items under the general description of shrimp, is 0.71 mg of iron. This average value corresponds to 5.07 % 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 163.82 kcal, the average amount of Protein is 10.78 g, the average amount of Fat is 8.62 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Crustaceans, shrimp, mixed species, imitation, made from surimi which in 100g contains 0.6 mg of Iron. This corresponds to 4 % of the recommended daily allowance. For this serving the amount of Calories is 101 kcal, the amount of Protein is 12.39 g, the amount of Fat is 1.47 g and the amount of Carbohydrate is 9.13 g.

Highest iron Content per 100g

Using the list below for the 17 different shrimp nutrition entries in our database, the highest amount of iron is found in Crustaceans, shrimp, mixed species, canned which contains 2.13 mg of iron per 100g. The associated percentage of RDA is 15 %. For this 100g serving the Calories content is 100 kcal, the Protein content is 20.42 g, the Fat content is 1.36 g, the Carbohydrate content is 0 g. chart to show highest iron in shrimp per 100g

The lowest amount of iron is in CAMPBELL'S Red and White, Cream of Shrimp Soup, condensed which in 100g contains 0 mg of iron. This gives as percentage of the recommended daily allowance 0 % of the RDA. For this 100g serving the amount of Calories is 81 kcal, the amount of Protein is 2.42 g, the amount of Fat is 4.84 g, the amount of Carbohydrate is 6.45 g.

The difference between the highest and lowest values gives a iron range of 2.13 mg per 100g. The range for the other nutrients are as follows; 19 kcal for Calories, 18 g for Protein, 3.48 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 DENNY'S, golden fried shrimp contains 1.38 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 Restaurant, Chinese, shrimp and vegetables which contains 4.33 mg in 1 order (or 601 g). The percentage of the recommended daily value for this serving is 31 %. For this serving the Calories content is 468.78 kcal, the Protein content is 35.46 g, the Fat content is 24.34 g and the Carbohydrate content is 27.17 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 high in iron.


Shrimp List, iron Content per 100g

1. Crustaceans, shrimp, mixed species, canned - Iron
  Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  2.13 mg (15%)100 kcal (5%)0 g (0%)1.36 g (2%)20.42 g (36%)
  Typical Serving size of 1 cup (or 128g):
   2.73 mg (20%) 128 kcal (6%) 0 g (0%) 1.74 g (3%) 26.14 g (47%)
  Other serving sizes 1 oz (or 28.35g):
  0.6 mg (4%) 28.35 kcal (1%) 0 g (0%) 0.39 g (1%) 5.79 g (10%)
  Other serving sizes 1 can (4.5 oz) and drained (or 128g):
  2.73 mg (20%) 128 kcal (6%) 0 g (0%) 1.74 g (3%) 26.14 g (47%)
  Other serving sizes 10 shrimp (or 32g):
  0.68 mg (5%) 32 kcal (2%) 0 g (0%) 0.44 g (1%) 6.53 g (12%)
  Other serving sizes 3 oz (or 85g):
  1.81 mg (13%) 85 kcal (4%) 0 g (0%) 1.16 g (2%) 17.36 g (31%)
2. DENNY'S, golden fried shrimp - Iron
  Nutritional Value : 14 / 100     food group - Restaurant Foods
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.38 mg (10%)277 kcal (14%)20.21 g (16%)16.67 g (26%)11.51 g (21%)
  Typical Serving size of 1 piece (or 16g):
   0.22 mg (2%) 44.32 kcal (2%) 3.23 g (2%) 2.67 g (4%) 1.84 g (3%)
  Other serving sizes 1 serving (or 100g):
  1.38 mg (10%) 277 kcal (14%) 20.21 g (16%) 16.67 g (26%) 11.51 g (21%)
3. Crustaceans, shrimp, mixed species, cooked, breaded and fried - Iron
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.26 mg (9%)242 kcal (12%)11.47 g (9%)12.28 g (19%)21.39 g (38%)
  Typical Serving size of 3 oz (or 85g):
   1.07 mg (8%) 205.7 kcal (10%) 9.75 g (8%) 10.44 g (16%) 18.18 g (32%)
  Other serving sizes 4 large (or 30g):
  0.38 mg (3%) 72.6 kcal (4%) 3.44 g (3%) 3.68 g (6%) 6.42 g (11%)
4. Restaurant, family style, shrimp, breaded and fried - Iron
  Nutritional Value : 14 / 100     food group - Restaurant Foods
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.94 mg (7%)294 kcal (15%)20.01 g (15%)18.1 g (28%)12.85 g (23%)
  Typical Serving size of 1 serving (or 135g):
   1.27 mg (9%) 396.9 kcal (20%) 27.01 g (21%) 24.44 g (38%) 17.35 g (31%)
  Other serving sizes 1 piece (or 12.2g):
  0.11 mg (1%) 35.87 kcal (2%) 2.44 g (2%) 2.21 g (3%) 1.57 g (3%)
5. Fast foods, shrimp, breaded and fried - Iron
  Nutritional Value : 14 / 100     food group - Fast Foods
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.86 mg (6%)308 kcal (15%)27.99 g (22%)18.9 g (29%)7.84 g (14%)
  Typical Serving size of 1 piece shrimp (or 17g):
   0.15 mg (1%) 52.36 kcal (3%) 4.76 g (4%) 3.21 g (5%) 1.33 g (2%)
6. T.G.I. FRIDAY'S, FRIDAY'S Shrimp, breaded - Iron
  Nutritional Value : 14 / 100     food group - Restaurant Foods
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.84 mg (6%)241 kcal (12%)12.43 g (10%)15.12 g (23%)13.75 g (25%)
  Typical Serving size of 1 piece (or 9.8g):
   0.08 mg (1%) 23.62 kcal (1%) 1.22 g (1%) 1.48 g (2%) 1.35 g (2%)
  Other serving sizes 1 serving (or 118g):
  0.99 mg (7%) 284.38 kcal (14%) 14.67 g (11%) 17.84 g (27%) 16.23 g (29%)
7. APPLEBEE'S, Double Crunch Shrimp - Iron
  Nutritional Value : 14 / 100     food group - Restaurant Foods
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.81 mg (6%)323 kcal (16%)23.92 g (18%)19 g (29%)14.18 g (25%)
  Typical Serving size of 1 piece (or 10.4g):
   0.08 mg (1%) 33.59 kcal (2%) 2.49 g (2%) 1.98 g (3%) 1.47 g (3%)
  Other serving sizes 1 serving (or 159g):
  1.29 mg (9%) 513.57 kcal (26%) 38.03 g (29%) 30.21 g (46%) 22.55 g (40%)
8. CRACKER BARREL, country fried shrimp platter - Iron
  Nutritional Value : 13 / 100     food group - Restaurant Foods
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.73 mg (5%)336 kcal (17%)23.47 g (18%)21.62 g (33%)11.96 g (21%)
  Typical Serving size of 1 piece (or 12.8g):
   0.09 mg (1%) 43.01 kcal (2%) 3 g (2%) 2.77 g (4%) 1.53 g (3%)
  Other serving sizes 1 serving (or 162g):
  1.18 mg (8%) 544.32 kcal (27%) 38.02 g (29%) 35.02 g (54%) 19.38 g (35%)
9. Restaurant, Chinese, shrimp and vegetables - Iron
  Nutritional Value : 19 / 100     food group - Restaurant Foods
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.72 mg (5%)78 kcal (4%)4.52 g (3%)4.05 g (6%)5.9 g (11%)
  Typical Serving size of 1 order (or 601g):
   4.33 mg (31%) 468.78 kcal (23%) 27.17 g (21%) 24.34 g (37%) 35.46 g (63%)
10. Crustaceans, shrimp, mixed species, imitation, made from surimi - Iron
  Nutritional Value : 14 / 100     food group - Finfish and Shellfish Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.6 mg (4%)101 kcal (5%)9.13 g (7%)1.47 g (2%)12.39 g (22%)
  Typical Serving size of 3 oz (or 85g):
   0.51 mg (4%) 85.85 kcal (4%) 7.76 g (6%) 1.25 g (2%) 10.53 g (19%)
11. Soup, cream of shrimp, canned, condensed - Iron
  Nutritional Value : 13 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.42 mg (3%)72 kcal (4%)6.53 g (5%)4.14 g (6%)2.22 g (4%)
  Typical Serving size of .5 cup (8 fl oz) (or 126g):
   0.53 mg (4%) 90.72 kcal (5%) 8.23 g (6%) 5.22 g (8%) 2.8 g (5%)
  Other serving sizes 1 can (10.75 oz) (or 305g):
  1.28 mg (9%) 219.6 kcal (11%) 19.92 g (15%) 12.63 g (19%) 6.77 g (12%)
12. Fast foods, salad, vegetable, tossed, without dressing, with shrimp - Iron
  Nutritional Value : 16 / 100     food group - Fast Foods
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.38 mg (3%)45 kcal (2%)2.8 g (2%)1.05 g (2%)6.15 g (11%)
  Typical Serving size of 1.5 cup (or 236g):
   0.9 mg (6%) 106.2 kcal (5%) 6.61 g (5%) 2.48 g (4%) 14.51 g (26%)
13. Crustaceans, shrimp, mixed species, cooked, moist heat - Iron
  Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.32 mg (2%)119 kcal (6%)1.52 g (1%)1.7 g (3%)22.78 g (41%)
  Typical Serving size of 3 oz (or 85g):
   0.27 mg (2%) 101.15 kcal (5%) 1.29 g (1%) 1.45 g (2%) 19.36 g (35%)
  Other serving sizes 4 large (or 22g):
  0.07 mg (1%) 26.18 kcal (1%) 0.33 g (0%) 0.37 g (1%) 5.01 g (9%)
14. Soup, cream of shrimp, canned, prepared with equal volume low fat (2%) milk - Iron
  Nutritional Value : 14 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.22 mg (2%)61 kcal (3%)5.64 g (4%)3.23 g (5%)2.78 g (5%)
  Typical Serving size of 1 cup (8 fl oz) (or 253g):
   0.56 mg (4%) 154.33 kcal (8%) 14.27 g (11%) 8.17 g (13%) 7.03 g (13%)
  Other serving sizes 1 fl oz (or 31.6g):
  0.07 mg (1%) 19.28 kcal (1%) 1.78 g (1%) 1.02 g (2%) 0.88 g (2%)
15. Soup, cream of shrimp, canned, prepared with equal volume water - Iron
  Nutritional Value : 12 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.21 mg (2%)36 kcal (2%)3.27 g (3%)2.07 g (3%)1.11 g (2%)
  Typical Serving size of 1 cup (or 244g):
   0.51 mg (4%) 87.84 kcal (4%) 7.98 g (6%) 5.05 g (8%) 2.71 g (5%)
  Other serving sizes 1 can (10.75 oz) and prepared (or 593g):
  1.25 mg (9%) 213.48 kcal (11%) 19.39 g (15%) 12.28 g (19%) 6.58 g (12%)
16. Crustaceans, shrimp, mixed species, raw - Iron
  Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.21 mg (2%)71 kcal (4%)0.91 g (1%)1.01 g (2%)13.61 g (24%)
  Typical Serving size of 1 medium (or 6g):
   0.01 mg (0%) 4.26 kcal (0%) 0.05 g (0%) 0.06 g (0%) 0.82 g (1%)
  Other serving sizes 1 small (or 5g):
  0.01 mg (0%) 3.55 kcal (0%) 0.05 g (0%) 0.05 g (0%) 0.68 g (1%)
  Other serving sizes 3 oz (or 85g):
  0.18 mg (1%) 60.35 kcal (3%) 0.77 g (1%) 0.86 g (1%) 11.57 g (21%)
  Other serving sizes 4 large (or 28g):
  0.06 mg (0%) 19.88 kcal (1%) 0.25 g (0%) 0.28 g (0%) 3.81 g (7%)






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