Amount of Iron in Oatmeal

Welcome to the nutritional iron content in 23 different types of oatmeal, ranging from 12.77 mg to 1.79 mg per 100g. The basic type of oatmeal is Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry, where the amount of iron in 100g is 2.88 mg. 2.88 mg of iron per 100g, from Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry corresponds to 21% of the iron RDA. For a typical serving size of 0.500 cup (1 NLEA serving) (or 40.00 g) the amount of Iron is 1.15 mg. This corresponds to an RDA percentage of 8%.

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

Top ten oatmeal products high in iron

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

1. Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar : 12.77mg (91%RDA)
2. Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar : 12.13mg (87%RDA)
3. Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar : 12.00mg (86%RDA)
4. Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry : 11.30mg (81%RDA)
5. Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry : 10.70mg (76%RDA)
6. Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar : 10.13mg (72%RDA)
7. Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry : 10.07mg (72%RDA)
8. Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber : 9.41mg (67%RDA)
9. Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry : 9.10mg (65%RDA)
10. Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon : 8.84mg (63%RDA)

Following on from the ten top oatmeal items or products containing iron we have a more comprehensive break down of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry, and the highest item containing iron which is Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar. 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 23 types of oatmeal.

At the bottom of the page is the full list for the 23 different types of oatmeal based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in oatmeal.

Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry should be considered along with the iron content.Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 334.00 kcal (17% RDA), the amount of Protein is 12.64 g (23% RDA), the amount of Total Fat is 2.73 g (4% RDA) and the amount of Carbohydrate is 72.62 g (56% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in oatmeal.

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

Amount of iron per 100 Calories

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

Content per Typical Serving Size 0.500 cup (1 NLEA serving) (or 40.00 g)

For the food Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry the typical serving size is 0.500 cup (1 NLEA serving) (or 40.00 g) which contains 1.15 mg of Iron. The iron percentage of the recommended daily value for this serving is 8 %.

To give 100% of the RDA, 12.5 servings of the typical serving size 0.500 cup (1 NLEA serving) (or 40.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 133.6 kcal, the Protein content is 5.06 g, the Total Fat content is 1.09 g and the Carbohydrate content is 29.05 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.

Macronutrients in Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 0.500 cup (1 NLEA serving) or 40.00 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 20.2 (kcal).The total calories from carbohydrate is 116.2 (kcal).

Milligrams of iron in oatmeal (per 100g)

This list of 23 types of oatmeal, is brought to you by www.dietandfitnesstoday.com and ranges from Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar through to Cereals, KASHI HEART TO HEART, Instant Oatmeal, golden brown maple, dry 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 oatmeal.

The list below gives the total iron content in the 23 items from the general description 'oatmeal' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. Below, is the top 23 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.

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

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

Average Content for oatmeal

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of oatmeal, based on the list below of 23 different items under the general description of oatmeal, is 7.40 mg of iron. This average value corresponds to 52.86 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 367.78 kcal, the average amount of Protein is 10.81 g, the average amount of Total Fat is 6.31 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry which in 100g contains 8.31 mg of Iron. This corresponds to 59 % of the recommended daily allowance. For this serving the amount of Energy is 369.00 kcal, the amount of Protein is 10.39 g, the amount of Total Fat is 5.10 g and the amount of Carbohydrate is 74.52 g.

Highest iron Content per 100g

Using the list below for the 23 different oatmeal nutrition entries in our database, the highest amount of iron is found in Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar which contains 12.77 mg of iron per 100g. The associated percentage of RDA is 91 %. For this 100g serving the Energy content is 358.00 kcal, the Protein content is 10.29 g, the Total Fat content is 5.64 g, the Carbohydrate content is 72.17 g.

The lowest amount of iron in 100g is in Cereals, KASHI HEART TO HEART, Instant Oatmeal, golden brown maple, dry which contains 1.79 mg. This gives as percentage of the recommended daily allowance 13 % of the RDA. For this 100g serving the amount of Energy is 356.00 kcal, the amount of Protein is 11.39 g, the amount of Total Fat is 5.09 g, the amount of Carbohydrate is 73.59 g.

The difference between the highest and lowest values gives a iron range of 10.98 mg per 100g. The range for the other nutrients are as follows; 2 kcal for Energy, 1.1 g for Protein, 0.55 g for Total Fat, 0 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contains 2.88 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar which contains 4.56 mg in 1.000 packet (1 NLEA serving) (or 45.00 g). The percentage of the recommended daily value for this serving is 33 %. For this serving the Energy content is 162.45 kcal, the Protein content is 7.37 g, the Total Fat content is 2.79 g and the Carbohydrate content is 28.91 g.

Nutritional Information Summary

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

Oatmeal List, iron Content per 100g 1. Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar - Iron   Nutritional Value : 17.00 / 100     food group -   Iron (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   12.77 mg (91%) 358.00 kcal (18%) 72.17 g (56%) 5.64 g (9%) 10.29 g (18%)   Typical Serving size of 1.000 packet (1 NLEA serving) (or 31.00g):    3.96 mg (28%) 110.98 kcal (6%) 22.37 g (17%) 1.75 g (3%) 3.19 g (6%) 2. Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar - Iron   Nutritional Value : 16.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   12.13 mg (87%) 376.00 kcal (19%) 71.57 g (55%) 7.46 g (11%) 10.16 g (18%)   Typical Serving size of 1.000 packet (or 33.00g):    4 mg (29%) 124.08 kcal (6%) 23.62 g (18%) 2.46 g (4%) 3.35 g (6%) 3. Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar - Iron   Nutritional Value : 17.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   12.00 mg (86%) 358.00 kcal (18%) 69.45 g (53%) 6.11 g (9%) 11.26 g (20%)   Typical Serving size of 1.000 packet (1 NLEA serving) (or 34.00g):    4.08 mg (29%) 121.72 kcal (6%) 23.61 g (18%) 2.08 g (3%) 3.83 g (7%) 4. Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry - Iron   Nutritional Value : 16.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   11.30 mg (81%) 379.00 kcal (19%) 75.42 g (58%) 6.37 g (10%) 8.30 g (15%)   Typical Serving size of 1.000 packet (or 35.00g):    3.96 mg (28%) 132.65 kcal (7%) 26.4 g (20%) 2.23 g (3%) 2.91 g (5%) 5. Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry - Iron   Nutritional Value : 16.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   10.70 mg (76%) 371.00 kcal (19%) 72.41 g (56%) 6.98 g (11%) 8.82 g (16%)   Typical Serving size of 1.000 packet (or 37.00g):    3.96 mg (28%) 137.27 kcal (7%) 26.79 g (21%) 2.58 g (4%) 3.26 g (6%) 6. Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar - Iron   Nutritional Value : 17.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   10.13 mg (72%) 361.00 kcal (18%) 64.25 g (49%) 6.20 g (10%) 16.37 g (29%)   Typical Serving size of 1.000 packet (1 NLEA serving) (or 45.00g):    4.56 mg (33%) 162.45 kcal (8%) 28.91 g (22%) 2.79 g (4%) 7.37 g (13%) 7. Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry - Iron   Nutritional Value : 16.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   10.07 mg (72%) 368.00 kcal (18%) 75.70 g (58%) 4.85 g (7%) 8.97 g (16%)   Typical Serving size of 1.000 packet (1 NLEA serving) (or 41.00g):    4.13 mg (30%) 150.88 kcal (8%) 31.04 g (24%) 1.99 g (3%) 3.68 g (7%) 8. Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber - Iron   Nutritional Value : 17.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   9.41 mg (67%) 366.00 kcal (18%) 75.67 g (58%) 4.80 g (7%) 8.79 g (16%)   Typical Serving size of 1.000 packet (1 NLEA serving) (or 45.00g):    4.23 mg (30%) 164.7 kcal (8%) 34.05 g (26%) 2.16 g (3%) 3.96 g (7%) 9. Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry - Iron   Nutritional Value : 16.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   9.10 mg (65%) 360.00 kcal (18%) 75.68 g (58%) 4.00 g (6%) 9.11 g (16%)   Typical Serving size of 1.000 packet (1 NLEA serving) (or 43.00g):    3.91 mg (28%) 154.8 kcal (8%) 32.54 g (25%) 1.72 g (3%) 3.92 g (7%) 10. Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon - Iron   Nutritional Value : 17.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   8.84 mg (63%) 361.00 kcal (18%) 64.21 g (49%) 6.28 g (10%) 16.50 g (29%)   Typical Serving size of 1.000 packet (1 NLEA serving) (or 45.00g):    3.98 mg (28%) 162.45 kcal (8%) 28.89 g (22%) 2.83 g (4%) 7.43 g (13%) 11. Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry - Iron   Nutritional Value : 16.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   8.78 mg (63%) 366.00 kcal (18%) 76.74 g (59%) 4.61 g (7%) 8.62 g (15%)   Typical Serving size of 1.000 packet (1 NLEA serving) (or 43.00g):    3.78 mg (27%) 157.38 kcal (8%) 33 g (25%) 1.98 g (3%) 3.71 g (7%) 12. Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread - Iron   Nutritional Value : 17.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   8.78 mg (63%) 361.00 kcal (18%) 64.42 g (50%) 6.16 g (9%) 16.50 g (29%)   Typical Serving size of 1.000 packet (1 NLEA serving) (or 45.00g):    3.95 mg (28%) 162.45 kcal (8%) 28.99 g (22%) 2.77 g (4%) 7.43 g (13%) 13. Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry - Iron   Nutritional Value : 16.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   8.31 mg (59%) 369.00 kcal (18%) 74.52 g (57%) 5.10 g (8%) 10.39 g (19%)   Typical Serving size of 1.000 packet (1 NLEA serving) (or 43.00g):    3.57 mg (26%) 158.67 kcal (8%) 32.04 g (25%) 2.19 g (3%) 4.47 g (8%) 14. Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   8.22 mg (59%) 368.00 kcal (18%) 76.91 g (59%) 4.63 g (7%) 9.20 g (16%)   Typical Serving size of 1.000 packet (or 43.00g):    3.53 mg (25%) 158.24 kcal (8%) 33.07 g (25%) 1.99 g (3%) 3.96 g (7%) 15. Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   7.91 mg (57%) 384.00 kcal (19%) 73.68 g (57%) 7.59 g (12%) 8.69 g (16%)   Typical Serving size of 1.000 packet (1 NLEA serving) (or 50.00g):    3.96 mg (28%) 192 kcal (10%) 36.84 g (28%) 3.8 g (6%) 4.35 g (8%) 16. Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.13 mg (22%) 353.00 kcal (18%) 72.58 g (56%) 4.40 g (7%) 11.31 g (20%)   Typical Serving size of 1.000 package (1 NLEA serving) (or 70.00g):    2.19 mg (16%) 247.1 kcal (12%) 50.81 g (39%) 3.08 g (5%) 7.92 g (14%) 17. Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.08 mg (22%) 386.00 kcal (19%) 69.47 g (53%) 9.80 g (15%) 9.81 g (18%)   Typical Serving size of 1.000 package (1 NLEA serving) (or 70.00g):    2.16 mg (15%) 270.2 kcal (14%) 48.63 g (37%) 6.86 g (11%) 6.87 g (12%) 18. Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.99 mg (21%) 394.00 kcal (20%) 66.73 g (51%) 11.02 g (17%) 12.02 g (21%)   Typical Serving size of 1.000 package (1 NLEA serving) (or 73.00g):    2.18 mg (16%) 287.62 kcal (14%) 48.71 g (37%) 8.04 g (12%) 8.77 g (16%) 19. Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.88 mg (21%) 334.00 kcal (17%) 72.62 g (56%) 2.73 g (4%) 12.64 g (23%)   Typical Serving size of 0.500 cup (1 NLEA serving) (or 40.00g):    1.15 mg (8%) 133.6 kcal (7%) 29.05 g (22%) 1.09 g (2%) 5.06 g (9%) 20. Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.80 mg (20%) 387.00 kcal (19%) 68.61 g (53%) 9.84 g (15%) 10.10 g (18%)   Typical Serving size of 1.000 package (1 NLEA serving) (or 75.00g):    2.1 mg (15%) 290.25 kcal (15%) 51.46 g (40%) 7.38 g (11%) 7.58 g (14%) 21. Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry - Iron   Nutritional Value : 14.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.77 mg (20%) 390.00 kcal (20%) 70.53 g (54%) 10.36 g (16%) 8.18 g (15%)   Typical Serving size of 1.000 package (1 NLEA serving) (or 75.00g):    2.08 mg (15%) 292.5 kcal (15%) 52.9 g (41%) 7.77 g (12%) 6.14 g (11%) 22. Cereals, KASHI HEART TO HEART, Instant Oatmeal, Apple Cinnamon, dry - Iron   Nutritional Value : 15.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.40 mg (17%) 353.00 kcal (18%) 73.80 g (57%) 5.00 g (8%) 11.10 g (20%)   Typical Serving size of 1.000 packet (1 NLEA serving) (or 43.00g):    1.03 mg (7%) 151.79 kcal (8%) 31.73 g (24%) 2.15 g (3%) 4.77 g (9%)

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