potassium in plums information and values per serving and 100g

Welcome to the nutritional potassium content in 18 different types of plums, ranging from 732 mg to 79 mg per 100g. The basic type of plums is Plums, raw which in 100g contains 157 mg of potassium.

The total recommended daily allowance or RDA for potassium is 4700 mg. For the 100g serving of Plums, raw, the RDA potassium percentage is 3 %. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Plums, raw has a nutritional value score of 18 out of 100.Comparing the potassium content and the nutritional density in 100g for Plums, raw; We class this as a medium to low potassium content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

This food profile is part of our list of food and drinks under the general group Fruits and Fruit Juices.Other important and potassium related nutrients are Calories, Sodium, Protein, Fat and Carbohydrate. For this serving in your diet, the amount of Calories is 46 kcal (2% RDA), the amount of Sodium is 0 mg, the amount of Protein is 0.7 g (1% RDA), the amount of Fat is 0.28 g and the amount of Carbohydrate is 11.42 g (9% RDA). The nutritional content and facts for 100g, which includes Calories, Sodium, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the potassium content in plums.

potassium and nutrition facts in plums per 100g

Comparing potassium in plums vs a banana

The amount of potassium in a banana is 358 mg per 100g.As potassium percentage of the RDA this is 8 %. Comparing with Plums, raw, in 100g contains 157 mg of potassium. As a percentage of the RDA this is 3 %. Therefore, a banana has 201 mg more potassium than Plums, raw. In terms of potassium percentage this is 128 % more potassium. A banana has an overall nutritional value score of 16 out of 100, whereas Plums, raw has a nutritional value score of 18 out of 100.

Amount of potassium per 100 Calories

100 calories of plums, raw is a serving size of 2.17 g, and the amount of Potassium is 341.3 mg. Other important and related nutrients and macronutrients such as Protein, in 100 Calories are as follows; Sodium 0 mg , Protein 1.52 g , Fat 0.61 g , Carbohydrate 24.83 g .

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

For the food Plums, raw the typical serving size is 1 cup, sliced (or 165 g) which contains 259.05 mg of Potassium. The potassium percentage of the recommended daily value for this serving is 6 %.

To give 100% of the RDA, 16.7 servings of the typical serving size 1 cup, sliced (or 165 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 75.9 kcal, the Sodium content is 0 mg, the Protein content is 1.16 g, the Fat content is 0.46 g and the Carbohydrate content is 18.84 g. This data is shown in the graph below for the typical serving of potassium and the related and important nutritional values.potassium and nutritional content in plums

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, sliced 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 3.9 (kcal).The number of calories from Fat is 3.9 (kcal).The total calories from carbohydrate is 67.8 (kcal).

This list of 18 types of plums, is brought to you by www.dietandfitnesstoday.com and ranges from Plums, dried (prunes), uncooked through to Java-plum, (jambolan), raw where all food items are ranked by the content or amount per 100g. The nutritional potassium 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 potassium in plums.

Milligrams of potassium in plums (per 100g)

The list below gives the total potassium content in the 18 items from the general description 'plums' each of which show the potassium amount as well as Calories, Sodium, Protein, Fat and Carbohydrate. The top 18 food items are shown in the graph below, to give 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.

plums potassium per 100g

The recommended daily allowance for potassium is actually an adequate intake. The RDA for all of the nutrition data listed on this page is for 4.7g per day which is for males and females between the ages of 14 and 70+. For children between the ages of 1-3 years it is 3.0g, for children between the ages of 4-8 years it is 3.8g, and for children between the ages of 9-13 years it is 4.5g. For women during lactation between the ages of 19-50 years the level is slightly higher at 5.1g.

The level of potassium 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 6 items. The highest amount of potassium from the 6 canned items is in Plums, canned, purple, juice pack, solids and liquids where the level is 154 mg per 100g.The total food items which are raw is 3 items. The highest amount of potassium from the 3 raw items is in Carissa, (natal-plum), raw where the content is 260 mg per 100g.

Average Content for plums

The average (or more correctly the arithmetic mean) amount of potassium contained in 100g of plums, based on the list below of 18 different items under the general description of plums, is 203.56 mg of potassium. This average value corresponds to 4.33 % 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 89.22 kcal, the average amount of Sodium is 35.72 mg, the average amount of Protein is 0.63 g, the average amount of Fat is 0.25 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Potassium is found in Plums, canned, purple, juice pack, solids and liquids which in 100g contains 154 mg of Potassium. This corresponds to 3 % of the recommended daily allowance. For this serving the amount of Calories is 58 kcal, the amount of Sodium is 1 mg, the amount of Protein is 0.51 g, the amount of Fat is 0.02 g and the amount of Carbohydrate is 15.15 g.

Highest potassium Content per 100g

Using the list below for the 18 different plums nutrition entries in our database, the highest amount of potassium is found in Plums, dried (prunes), uncooked which contains 732 mg of potassium per 100g. The associated percentage of RDA is 16 %. For this 100g serving the Calories content is 240 kcal, the Sodium content is 2 mg, the Protein content is 2.18 g, the Fat content is 0.38 g, the Carbohydrate content is 63.88 g.

The lowest amount of potassium is in Java-plum, (jambolan), raw which in 100g contains 79 mg of potassium. This gives as percentage of the recommended daily allowance 2 % of the RDA. For this 100g serving the amount of Calories is 60 kcal, the amount of Sodium is 14 mg, the amount of Protein is 0.72 g, the amount of Fat is 0.23 g, the amount of Carbohydrate is 15.56 g.

The difference between the highest and lowest values gives a potassium range of 653 mg per 100g. The range for the other nutrients are as follows; 180 kcal for Calories, 12 mg for Sodium, 1.46 g for Protein, 0.15 g for Fat, 0 g for Carbohydrate.

Highest Amount of potassium per Serving

Please remember that the above gives an accurate value in 100g for high potassium foods in your diet. For example 100g of Plums, raw contains 157 mg of potassium. 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 potassium nutritional content.

The food with the highest potassium content per typical serving is Plums, dried (prunes), uncooked which contains 1273.68 mg in 1 cup, pitted (or 174 g). The percentage of the recommended daily value for this serving is 27 %. For this serving the Calories content is 417.6 kcal, the Sodium content is 3.48 mg, the Protein content is 3.79 g, the Fat content is 0.66 g and the Carbohydrate content is 111.15 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing potassium 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 potassium.


Plums List, potassium Content per 100g

1. Plums, dried (prunes), uncooked - Potassium
  Nutritional Value : 15 / 100     food group - Fruits and Fruit Juices
  Potassium
(%RDA)
Calories
(%RDA)
Sodium
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  732 mg (16%)240 kcal (12%)2 mg (0%)63.88 g (49%)0.38 g (1%)2.18 g (4%)
  Typical Serving size of 1 cup and pitted (or 174g):
   1273.68 mg (27%) 417.6 kcal (21%) 3.48 mg (0%) 111.15 g (86%) 0.66 g (1%) 3.79 g (7%)
  Other serving sizes 1 prune and pitted (or 9.5g):
  69.54 mg (1%) 22.8 kcal (1%) 0.19 mg (0%) 6.07 g (5%) 0.04 g (0%) 0.21 g (0%)
2. Plums, wild (Northern Plains Indians) - Potassium
  Nutritional Value : 21 / 100     food group - American Indian/Alaska Native Foods
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  364 mg (8%)91 kcal (5%)4 mg (0%)21.95 g (17%)0.17 g (0%)0.43 g (1%)
  Typical Serving size of 1 cup (or 161g):
   586.04 mg (12%) 146.51 kcal (7%) 6.44 mg (0%) 35.34 g (27%) 0.27 g (0%) 0.69 g (1%)
3. Plums, dried (prunes), stewed, without added sugar - Potassium
  Nutritional Value : 15 / 100     food group - Fruits and Fruit Juices
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  321 mg (7%)107 kcal (5%)1 mg (0%)28.08 g (22%)0.16 g (0%)0.96 g (2%)
  Typical Serving size of 1 cup and pitted (or 248g):
   796.08 mg (17%) 265.36 kcal (13%) 2.48 mg (0%) 69.64 g (54%) 0.4 g (1%) 2.38 g (4%)
4. Plums, dried (prunes), stewed, with added sugar - Potassium
  Nutritional Value : 15 / 100     food group - Fruits and Fruit Juices
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  312 mg (7%)124 kcal (6%)2 mg (0%)32.88 g (25%)0.22 g (0%)1.09 g (2%)
  Typical Serving size of 1 cup and pitted (or 248g):
   773.76 mg (16%) 307.52 kcal (15%) 4.96 mg (0%) 81.54 g (63%) 0.55 g (1%) 2.7 g (5%)
5. Babyfood, plums, bananas and rice, strained - Potassium
  Nutritional Value : 17 / 100     food group - Baby Foods
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  265 mg (6%)57 kcal (3%)0 mg (0%)12.7 g (10%)0.3 g (0%)1.1 g (2%)
  Typical Serving size of 1 oz (or 28.35g):
   75.13 mg (2%) 16.16 kcal (1%) 0 mg (0%) 3.6 g (3%) 0.09 g (0%) 0.31 g (1%)
  Other serving sizes 1 jar Earth's Best (or 113g):
  299.45 mg (6%) 64.41 kcal (3%) 0 mg (0%) 14.35 g (11%) 0.34 g (1%) 1.24 g (2%)
6. Carissa, (natal-plum), raw - Potassium
  Nutritional Value : 18 / 100     food group - Fruits and Fruit Juices
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  260 mg (6%)62 kcal (3%)3 mg (0%)13.63 g (10%)1.3 g (2%)0.5 g (1%)
  Typical Serving size of 1 cup slices (or 150g):
   390 mg (8%) 93 kcal (5%) 4.5 mg (0%) 20.45 g (16%) 1.95 g (3%) 0.75 g (1%)
  Other serving sizes 1 fruit without skin and seeds (or 20g):
  52 mg (1%) 12.4 kcal (1%) 0.6 mg (0%) 2.73 g (2%) 0.26 g (0%) 0.1 g (0%)
7. Sauce, plum, ready-to-serve - Potassium
  Nutritional Value : 14 / 100     food group - Soups, Sauces, and Gravies
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  259 mg (6%)184 kcal (9%)538 mg (34%)42.81 g (33%)1.04 g (2%)0.89 g (2%)
  Typical Serving size of 1 cup (or 305g):
   789.95 mg (17%) 561.2 kcal (28%) 1640.9 mg (103%) 130.57 g (100%) 3.17 g (5%) 2.71 g (5%)
  Other serving sizes 1 tbsp (or 19g):
  49.21 mg (1%) 34.96 kcal (2%) 102.22 mg (6%) 8.13 g (6%) 0.2 g (0%) 0.17 g (0%)
8. Plums, raw - Potassium
  Nutritional Value : 18 / 100     food group - Fruits and Fruit Juices
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  157 mg (3%)46 kcal (2%)0 mg (0%)11.42 g (9%)0.28 g (0%)0.7 g (1%)
  Typical Serving size of 1 cup and sliced (or 165g):
   259.05 mg (6%) 75.9 kcal (4%) 0 mg (0%) 18.84 g (14%) 0.46 g (1%) 1.16 g (2%)
  Other serving sizes 1 fruit (2-1/8 dia) (or 66g):
  103.62 mg (2%) 30.36 kcal (2%) 0 mg (0%) 7.54 g (6%) 0.18 g (0%) 0.46 g (1%)
  Other serving sizes 1 NLEA serving (or 151g):
  237.07 mg (5%) 69.46 kcal (3%) 0 mg (0%) 17.24 g (13%) 0.42 g (1%) 1.06 g (2%)
9. Plums, canned, purple, juice pack, solids and liquids - Potassium
  Nutritional Value : 16 / 100     food group - Fruits and Fruit Juices
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  154 mg (3%)58 kcal (3%)1 mg (0%)15.15 g (12%)0.02 g (0%)0.51 g (1%)
  Typical Serving size of 1 cup and pitted (or 252g):
   388.08 mg (8%) 146.16 kcal (7%) 2.52 mg (0%) 38.18 g (29%) 0.05 g (0%) 1.29 g (2%)
  Other serving sizes 1 plum with liquid (or 46g):
  70.84 mg (2%) 26.68 kcal (1%) 0.46 mg (0%) 6.97 g (5%) 0.01 g (0%) 0.23 g (0%)
10. Plums, canned, purple, water pack, solids and liquids - Potassium
  Nutritional Value : 17 / 100     food group - Fruits and Fruit Juices
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  126 mg (3%)41 kcal (2%)1 mg (0%)11.03 g (8%)0.01 g (0%)0.39 g (1%)
  Typical Serving size of 1 cup and pitted (or 249g):
   313.74 mg (7%) 102.09 kcal (5%) 2.49 mg (0%) 27.46 g (21%) 0.02 g (0%) 0.97 g (2%)
  Other serving sizes 1 plum with liquid (or 46g):
  57.96 mg (1%) 18.86 kcal (1%) 0.46 mg (0%) 5.07 g (4%) 0 g (0%) 0.18 g (0%)
11. Babyfood, juice, apple and plum - Potassium
  Nutritional Value : 25 / 100     food group - Baby Foods
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  101 mg (2%)49 kcal (2%)0 mg (0%)12.3 g (9%)0 g (0%)0.1 g (0%)
  Typical Serving size of 1 fl oz (or 31.2g):
   31.51 mg (1%) 15.29 kcal (1%) 0 mg (0%) 3.84 g (3%) 0 g (0%) 0.03 g (0%)
  Other serving sizes 1 jar (or 127g):
  128.27 mg (3%) 62.23 kcal (3%) 0 mg (0%) 15.62 g (12%) 0 g (0%) 0.13 g (0%)
12. Plums, canned, heavy syrup, drained - Potassium
  Nutritional Value : 14 / 100     food group - Fruits and Fruit Juices
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  93 mg (2%)89 kcal (4%)19 mg (1%)23.12 g (18%)0.14 g (0%)0.44 g (1%)
  Typical Serving size of 1 cup, with pits and yields (or 183g):
   170.19 mg (4%) 162.87 kcal (8%) 34.77 mg (2%) 42.31 g (33%) 0.26 g (0%) 0.81 g (1%)
13. Plums, canned, purple, light syrup pack, solids and liquids - Potassium
  Nutritional Value : 14 / 100     food group - Fruits and Fruit Juices
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  93 mg (2%)63 kcal (3%)20 mg (1%)16.28 g (13%)0.1 g (0%)0.37 g (1%)
  Typical Serving size of 1 cup and pitted (or 252g):
   234.36 mg (5%) 158.76 kcal (8%) 50.4 mg (3%) 41.03 g (32%) 0.25 g (0%) 0.93 g (2%)
  Other serving sizes 1 plum with liquid (or 46g):
  42.78 mg (1%) 28.98 kcal (1%) 9.2 mg (1%) 7.49 g (6%) 0.05 g (0%) 0.17 g (0%)
14. Plums, canned, purple, heavy syrup pack, solids and liquids - Potassium
  Nutritional Value : 14 / 100     food group - Fruits and Fruit Juices
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  91 mg (2%)89 kcal (4%)19 mg (1%)23.24 g (18%)0.1 g (0%)0.36 g (1%)
  Typical Serving size of 1 cup and pitted (or 258g):
   234.78 mg (5%) 229.62 kcal (11%) 49.02 mg (3%) 59.96 g (46%) 0.26 g (0%) 0.93 g (2%)
  Other serving sizes 1 plum with liquid (or 46g):
  41.86 mg (1%) 40.94 kcal (2%) 8.74 mg (1%) 10.69 g (8%) 0.05 g (0%) 0.17 g (0%)
15. Plums, canned, purple, extra heavy syrup pack, solids and liquids - Potassium
  Nutritional Value : 14 / 100     food group - Fruits and Fruit Juices
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  89 mg (2%)101 kcal (5%)19 mg (1%)26.31 g (20%)0.1 g (0%)0.36 g (1%)
  Typical Serving size of 1 cup and pitted (or 261g):
   232.29 mg (5%) 263.61 kcal (13%) 49.59 mg (3%) 68.67 g (53%) 0.26 g (0%) 0.94 g (2%)
16. Babyfood, fruit, plums with tapioca, without ascorbic acid, strained - Potassium
  Nutritional Value : 14 / 100     food group - Baby Foods
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  85 mg (2%)71 kcal (4%)0 mg (0%)19.7 g (15%)0 g (0%)0.1 g (0%)
  Typical Serving size of 1 tbsp (or 15g):
   12.75 mg (0%) 10.65 kcal (1%) 0 mg (0%) 2.96 g (2%) 0 g (0%) 0.02 g (0%)
  Other serving sizes 1 oz (or 28.35g):
  24.1 mg (1%) 20.13 kcal (1%) 0 mg (0%) 5.58 g (4%) 0 g (0%) 0.03 g (0%)
  Other serving sizes 1 jar (or 113g):
  96.05 mg (2%) 80.23 kcal (4%) 0 mg (0%) 22.26 g (17%) 0 g (0%) 0.11 g (0%)
  Other serving sizes 1 jar Gerber Second Food (4 oz) (or 113g):
  96.05 mg (2%) 80.23 kcal (4%) 0 mg (0%) 22.26 g (17%) 0 g (0%) 0.11 g (0%)
  Other serving sizes 1 jar Heinz Strained-2 (4 oz) (or 113g):
  96.05 mg (2%) 80.23 kcal (4%) 0 mg (0%) 22.26 g (17%) 0 g (0%) 0.11 g (0%)
17. Babyfood, fruit, plums with tapioca, without ascorbic acid, junior - Potassium
  Nutritional Value : 14 / 100     food group - Baby Foods
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  83 mg (2%)74 kcal (4%)0 mg (0%)20.5 g (16%)0 g (0%)0.1 g (0%)
  Typical Serving size of 1 tbsp (or 15g):
   12.45 mg (0%) 11.1 kcal (1%) 0 mg (0%) 3.08 g (2%) 0 g (0%) 0.02 g (0%)
  Other serving sizes 1 oz (or 28.35g):
  23.53 mg (1%) 20.98 kcal (1%) 0 mg (0%) 5.81 g (4%) 0 g (0%) 0.03 g (0%)
  Other serving sizes 1 jar (or 170g):
  141.1 mg (3%) 125.8 kcal (6%) 0 mg (0%) 34.85 g (27%) 0 g (0%) 0.17 g (0%)
  Other serving sizes 1 jar Gerber Third Foods (6 oz) (or 170g):
  141.1 mg (3%) 125.8 kcal (6%) 0 mg (0%) 34.85 g (27%) 0 g (0%) 0.17 g (0%)
18. Java-plum, (jambolan), raw - Potassium
  Nutritional Value : 15 / 100     food group - Fruits and Fruit Juices
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  79 mg (2%)60 kcal (3%)14 mg (1%)15.56 g (12%)0.23 g (0%)0.72 g (1%)
  Typical Serving size of 1 cup (or 135g):
   106.65 mg (2%) 81 kcal (4%) 18.9 mg (1%) 21.01 g (16%) 0.31 g (0%) 0.97 g (2%)






potassium and Nutrition Facts - 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

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

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, pop tarts, 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, pretzels, burrito