potassium in sweet potato information and values per serving and 100g

Welcome to the nutritional potassium content in 16 different types of sweet potato, ranging from 508 mg to 178 mg per 100g. The basic type of sweet potato is Sweet potato leaves, raw, where the amount of potassium in 100g is 508 mg. For the 100g serving of Sweet potato leaves, raw, the RDA potassium percentage is 11 %. This is based on the levels for the recommended daily allowance or RDA for a mature adult for potassium which is 4700 mg.

Top ten sweet potato products high in potassium

Below is a summary list for the top ten sweet potato items ranked by the amount or level of potassium in 100g. At the bottom of the page is the full list for the 16 different types of sweet potato based on the content in different servings in grams and oz (and other serving sizes).

1. Sweet potato leaves, raw : 508mg (11%RDA)
2. Sweet potato, cooked, baked in skin, with salt : 475mg (10%RDA)
3. Sweet potato, cooked, baked in skin, without salt : 475mg (10%RDA)
4. Sweet potato, frozen, cooked, baked, with salt : 377mg (8%RDA)
5. Sweet potato, frozen, cooked, baked, without salt : 377mg (8%RDA)
6. Sweet potato, frozen, unprepared : 365mg (8%RDA)
7. Sweet potato, raw, unprepared : 337mg (7%RDA)
8. Sweet potato leaves, cooked, steamed, with salt : 312mg (7%RDA)
9. Sweet potato leaves, cooked, steamed, without salt : 312mg (7%RDA)
10. Sweet potato, canned, vacuum pack : 312mg (7%RDA)

Following on from the ten top sweet potato items or products containing potassium we have a more comprehensive break down of Sweet potato leaves, raw, and the highest item containing potassium which is Sweet potato leaves, raw. 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 sweet potato. Our aim is to provide a comprehensive analysis of the potassium content in sweet potato.

Sweet potato leaves, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Sweet potato leaves, raw should be considered along with the potassium content. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and potassium related nutrients are Calories, Sodium, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 42 kcal (2% RDA), the amount of Sodium is 6 mg, the amount of Protein is 2.49 g (4% RDA), the amount of Fat is 0.51 g (1% RDA) and the amount of Carbohydrate is 8.82 g (7% RDA). The nutritional content and facts for 100g, which includes Calories, Sodium, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the potassium levels in sweet potato.

potassium and nutrition facts in sweet potato per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Sweet potato leaves, raw has a nutritional value score of 31 out of 100.Comparing the potassium content and the nutritional density in 100g for Sweet potato leaves, 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 high nutritional density value.

Comparing potassium in sweet potato 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 Sweet potato leaves, raw, in 100g contains 508 mg of potassium. As a percentage of the RDA this is 11 %. Therefore, Sweet potato leaves, raw has 150 mg more potassium than a banana. In terms of potassium percentage this is 42 % more potassium. A banana has an overall nutritional value score of 16 out of 100, whereas Sweet potato leaves, raw has a nutritional value score of 31 out of 100.Sweet potato leaves, raw also has the highest amount of potassium for the 16 different sweet potato items.

Amount of potassium per 100 Calories

100 calories of sweet potato leaves, raw is a serving size of 2.38 g, and the amount of Potassium is 1209.52 mg (26.19% RDA). Other important and related nutrients and macronutrients such as Protein, in 100 Calories are as follows; Sodium 14.29 mg (0% RDA), Protein 5.93 g (9.52% RDA), Fat 1.21 g (2.38% RDA), Carbohydrate 21 g (16.67% RDA). This is shown in the potassium RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients. potassium and nutrition facts in sweet potato per 100 calories

Content per Typical Serving Size 1 cup, chopped (or 35 g)

For the food Sweet potato leaves, raw the typical serving size is 1 cup, chopped (or 35 g) which contains 177.8 mg of Potassium. The potassium percentage of the recommended daily value for this serving is 4 %.

To give 100% of the RDA, 25.0 servings of the typical serving size 1 cup, chopped (or 35 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 14.7 kcal, the Sodium content is 2.1 mg, the Protein content is 0.87 g, the Fat content is 0.18 g and the Carbohydrate content is 3.09 g. The percentages are shown below in the potassium chart, for the typical serving of potassium and the related and important nutritional values.potassium and nutritional content in sweet potato

Macronutrients in Sweet potato leaves, raw


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, chopped or 35 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 2.1 (kcal).The number of calories from Fat is 1.5 (kcal).The total calories from carbohydrate is 11.0 (kcal).potassium, calories and nutritional content in sweet potato

Milligrams of potassium in sweet potato (per 100g)

This list of 16 types of sweet potato, is brought to you by www.dietandfitnesstoday.com and ranges from Sweet potato leaves, raw through to Sweet potato, cooked, candied, home-prepared 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 sweet potato.

The list below gives the total potassium content in the 16 items from the general description 'sweet potato' each of which show the potassium amount as well as Calories, Sodium, Protein, Fat and Carbohydrate. Below, is the top 16 food items shown in the potassium 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.

sweet potato potassium per 100g

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

The corresponding Calories for sweet potato ranked by the amount of potassium per 100g is shown below in the sweet potato calories chart. sweet potato potassium per 100g

RDA for potassium

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.

Effect of Preparation and Storage on potassium

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 total number of frozen food items is 3. The highest amount of potassium from the 3 frozen items is in Sweet potato, frozen, cooked, baked, with salt where the potassium content is 377 mg per 100g. The number of food items classified as canned is 4 items. The highest amount of potassium from the 4 canned items is in Sweet potato, canned, vacuum pack where the level is 312 mg per 100g.The total food items which are raw is 2 items. The highest amount of potassium from the 2 raw items is in Sweet potato leaves, raw where the content is 508 mg per 100g. The number of food items which are cooked are 9 items. The highest amount of potassium from the 9 cooked items is in Sweet potato, cooked, baked in skin, with salt where the amount is 475 mg per 100g. Comparing raw and cooked sweet potato shows that cooking can change the levels of potassium by 33 mg in a 100g serving.

Average Content for sweet potato

The average (or more correctly the arithmetic mean) amount of potassium contained in 100g of sweet potato, based on the list below of 16 different items under the general description of sweet potato, is 317.25 mg of potassium. This average value corresponds to 6.75 % 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 86.69 kcal, the average amount of Sodium is 92.31 mg, the average amount of Protein is 1.69 g, the average amount of Fat is 0.42 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Potassium is found in Sweet potato leaves, cooked, steamed, with salt which in 100g contains 312 mg of Potassium. This corresponds to 7 % of the recommended daily allowance. For this serving the amount of Calories is 35 kcal, the amount of Sodium is 249 mg, the amount of Protein is 2.18 g, the amount of Fat is 0.34 g and the amount of Carbohydrate is 7.38 g.

Highest potassium Content per 100g

Using the list below for the 16 different sweet potato nutrition entries in our database, the highest amount of potassium is found in Sweet potato leaves, raw which contains 508 mg of potassium per 100g. The associated percentage of RDA is 11 %. For this 100g serving the Calories content is 42 kcal, the Sodium content is 6 mg, the Protein content is 2.49 g, the Fat content is 0.51 g, the Carbohydrate content is 8.82 g. chart to show highest potassium in sweet potato per 100g

The lowest amount of potassium is in Sweet potato, cooked, candied, home-prepared which in 100g contains 178 mg of potassium. This gives as percentage of the recommended daily allowance 4 % of the RDA. For this 100g serving the amount of Calories is 164 kcal, the amount of Sodium is 119 mg, the amount of Protein is 0.89 g, the amount of Fat is 3.54 g, the amount of Carbohydrate is 32.12 g.

The difference between the highest and lowest values gives a potassium range of 330 mg per 100g. The range for the other nutrients are as follows; 122 kcal for Calories, 113 mg for Sodium, 1.6 g for Protein, 3.03 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 Sweet potato leaves, raw contains 508 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 Sweet potato, cooked, baked in skin, without salt which contains 950 mg in 1 cup (or 200 g). The percentage of the recommended daily value for this serving is 20 %. For this serving the Calories content is 180 kcal, the Sodium content is 72 mg, the Protein content is 4.02 g, the Fat content is 0.3 g and the Carbohydrate content is 41.42 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 potassium in foods.


Sweet potato List, potassium Content per 100g

1. Sweet potato leaves, raw - Potassium
  Nutritional Value : 31 / 100     food group - Vegetables and Vegetable Products
  Potassium
(%RDA)
Calories
(%RDA)
Sodium
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  508 mg (11%)42 kcal (2%)6 mg (0%)8.82 g (7%)0.51 g (1%)2.49 g (4%)
  Typical Serving size of 1 cup and chopped (or 35g):
   177.8 mg (4%) 14.7 kcal (1%) 2.1 mg (0%) 3.09 g (2%) 0.18 g (0%) 0.87 g (2%)
  Other serving sizes 1 leaf (12-1/4 long) (or 16g):
  81.28 mg (2%) 6.72 kcal (0%) 0.96 mg (0%) 1.41 g (1%) 0.08 g (0%) 0.4 g (1%)
2. Sweet potato, cooked, baked in skin, with salt - Potassium
  Nutritional Value : 24 / 100     food group - Vegetables and Vegetable Products
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  475 mg (10%)92 kcal (5%)246 mg (15%)20.71 g (16%)0.15 g (0%)2.01 g (4%)
  Typical Serving size of 1 medium (2 dia, 5 long and raw) (or 114g):
   541.5 mg (12%) 104.88 kcal (5%) 280.44 mg (18%) 23.61 g (18%) 0.17 g (0%) 2.29 g (4%)
  Other serving sizes .5 cup and mashed (or 100g):
  475 mg (10%) 92 kcal (5%) 246 mg (15%) 20.71 g (16%) 0.15 g (0%) 2.01 g (4%)
3. Sweet potato, cooked, baked in skin, without salt - Potassium
  Nutritional Value : 24 / 100     food group - Vegetables and Vegetable Products
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  475 mg (10%)90 kcal (5%)36 mg (2%)20.71 g (16%)0.15 g (0%)2.01 g (4%)
  Typical Serving size of 1 cup (or 200g):
   950 mg (20%) 180 kcal (9%) 72 mg (5%) 41.42 g (32%) 0.3 g (0%) 4.02 g (7%)
  Other serving sizes 1 large (or 180g):
  855 mg (18%) 162 kcal (8%) 64.8 mg (4%) 37.28 g (29%) 0.27 g (0%) 3.62 g (6%)
  Other serving sizes 1 medium (2 dia, 5 long and raw) (or 114g):
  541.5 mg (12%) 102.6 kcal (5%) 41.04 mg (3%) 23.61 g (18%) 0.17 g (0%) 2.29 g (4%)
  Other serving sizes 1 small (or 60g):
  285 mg (6%) 54 kcal (3%) 21.6 mg (1%) 12.43 g (10%) 0.09 g (0%) 1.21 g (2%)
4. Sweet potato, frozen, cooked, baked, with salt - Potassium
  Nutritional Value : 20 / 100     food group - Vegetables and Vegetable Products
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  377 mg (8%)100 kcal (5%)244 mg (15%)23.4 g (18%)0.12 g (0%)1.71 g (3%)
  Typical Serving size of 1 cup and cubes (or 176g):
   663.52 mg (14%) 176 kcal (9%) 429.44 mg (27%) 41.18 g (32%) 0.21 g (0%) 3.01 g (5%)
5. Sweet potato, frozen, cooked, baked, without salt - Potassium
  Nutritional Value : 21 / 100     food group - Vegetables and Vegetable Products
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  377 mg (8%)100 kcal (5%)8 mg (1%)23.4 g (18%)0.12 g (0%)1.71 g (3%)
  Typical Serving size of 1 cup and cubes (or 176g):
   663.52 mg (14%) 176 kcal (9%) 14.08 mg (1%) 41.18 g (32%) 0.21 g (0%) 3.01 g (5%)
6. Sweet potato, frozen, unprepared - Potassium
  Nutritional Value : 21 / 100     food group - Vegetables and Vegetable Products
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  365 mg (8%)96 kcal (5%)6 mg (0%)22.22 g (17%)0.18 g (0%)1.71 g (3%)
  Typical Serving size of 1 cup and cubes (or 176g):
   642.4 mg (14%) 168.96 kcal (8%) 10.56 mg (1%) 39.11 g (30%) 0.32 g (0%) 3.01 g (5%)
7. Sweet potato, raw, unprepared - Potassium
  Nutritional Value : 22 / 100     food group - Vegetables and Vegetable Products
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  337 mg (7%)86 kcal (4%)55 mg (3%)20.12 g (15%)0.05 g (0%)1.57 g (3%)
  Typical Serving size of 1 cup and cubes (or 133g):
   448.21 mg (10%) 114.38 kcal (6%) 73.15 mg (5%) 26.76 g (21%) 0.07 g (0%) 2.09 g (4%)
  Other serving sizes 1 sweetpotato and 5 long (or 130g):
  438.1 mg (9%) 111.8 kcal (6%) 71.5 mg (4%) 26.16 g (20%) 0.07 g (0%) 2.04 g (4%)
8. Sweet potato leaves, cooked, steamed, with salt - Potassium
  Nutritional Value : 29 / 100     food group - Vegetables and Vegetable Products
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  312 mg (7%)35 kcal (2%)249 mg (16%)7.38 g (6%)0.34 g (1%)2.18 g (4%)
  Typical Serving size of 1 cup (or 64g):
   199.68 mg (4%) 22.4 kcal (1%) 159.36 mg (10%) 4.72 g (4%) 0.22 g (0%) 1.4 g (3%)
9. Sweet potato leaves, cooked, steamed, without salt - Potassium
  Nutritional Value : 27 / 100     food group - Vegetables and Vegetable Products
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  312 mg (7%)41 kcal (2%)7 mg (0%)7.38 g (6%)0.34 g (1%)2.18 g (4%)
  Typical Serving size of 1 cup (or 64g):
   199.68 mg (4%) 26.24 kcal (1%) 4.48 mg (0%) 4.72 g (4%) 0.22 g (0%) 1.4 g (3%)
10. Sweet potato, canned, vacuum pack - Potassium
  Nutritional Value : 24 / 100     food group - Vegetables and Vegetable Products
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  312 mg (7%)91 kcal (5%)53 mg (3%)21.12 g (16%)0.2 g (0%)1.65 g (3%)
  Typical Serving size of 1 cup and mashed (or 255g):
   795.6 mg (17%) 232.05 kcal (12%) 135.15 mg (8%) 53.86 g (41%) 0.51 g (1%) 4.21 g (8%)
  Other serving sizes 1 cup pieces (or 200g):
  624 mg (13%) 182 kcal (9%) 106 mg (7%) 42.24 g (32%) 0.4 g (1%) 3.3 g (6%)
11. Sweet potato, cooked, boiled, without skin, with salt - Potassium
  Nutritional Value : 24 / 100     food group - Vegetables and Vegetable Products
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  230 mg (5%)76 kcal (4%)263 mg (16%)17.72 g (14%)0.14 g (0%)1.37 g (2%)
  Typical Serving size of 1 cup and mashed (or 328g):
   754.4 mg (16%) 249.28 kcal (12%) 862.64 mg (54%) 58.12 g (45%) 0.46 g (1%) 4.49 g (8%)
  Other serving sizes 1 medium (or 151g):
  347.3 mg (7%) 114.76 kcal (6%) 397.13 mg (25%) 26.76 g (21%) 0.21 g (0%) 2.07 g (4%)
12. Sweet potato, cooked, boiled, without skin - Potassium
  Nutritional Value : 24 / 100     food group - Vegetables and Vegetable Products
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  230 mg (5%)76 kcal (4%)27 mg (2%)17.72 g (14%)0.14 g (0%)1.37 g (2%)
  Typical Serving size of 1 cup and mashed (or 328g):
   754.4 mg (16%) 249.28 kcal (12%) 88.56 mg (6%) 58.12 g (45%) 0.46 g (1%) 4.49 g (8%)
  Other serving sizes 1 medium (or 151g):
  347.3 mg (7%) 114.76 kcal (6%) 40.77 mg (3%) 26.76 g (21%) 0.21 g (0%) 2.07 g (4%)
13. Sweet potato, canned, mashed - Potassium
  Nutritional Value : 21 / 100     food group - Vegetables and Vegetable Products
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  210 mg (4%)101 kcal (5%)75 mg (5%)23.19 g (18%)0.2 g (0%)1.98 g (4%)
  Typical Serving size of 1 cup (or 255g):
   535.5 mg (11%) 257.55 kcal (13%) 191.25 mg (12%) 59.13 g (45%) 0.51 g (1%) 5.05 g (9%)
  Other serving sizes 1 can (404 x 307) (or 496g):
  1041.6 mg (22%) 500.96 kcal (25%) 372 mg (23%) 115.02 g (88%) 0.99 g (2%) 9.82 g (18%)
14. Sweet potato, canned, syrup pack, drained solids - Potassium
  Nutritional Value : 21 / 100     food group - Vegetables and Vegetable Products
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  193 mg (4%)108 kcal (5%)39 mg (2%)25.36 g (20%)0.32 g (0%)1.28 g (2%)
  Typical Serving size of 1 cup (or 196g):
   378.28 mg (8%) 211.68 kcal (11%) 76.44 mg (5%) 49.71 g (38%) 0.63 g (1%) 2.51 g (4%)
15. Sweet potato, canned, syrup pack, solids and liquids - Potassium
  Nutritional Value : 22 / 100     food group - Vegetables and Vegetable Products
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  185 mg (4%)89 kcal (4%)44 mg (3%)20.93 g (16%)0.2 g (0%)0.98 g (2%)
  Typical Serving size of 1 cup (or 228g):
   421.8 mg (9%) 202.92 kcal (10%) 100.32 mg (6%) 47.72 g (37%) 0.46 g (1%) 2.23 g (4%)
  Other serving sizes 1 can (404 x 307) (or 638g):
  1180.3 mg (25%) 567.82 kcal (28%) 280.72 mg (18%) 133.53 g (103%) 1.28 g (2%) 6.25 g (11%)






potassium 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