Protein, Calcium, and Iron Counts Of Selected Foods
The main purpose of this table is to help you calculate the amount of protein, calcium, and iron that you are eating each day.
To use Table 3.1 write down everything you eat and drink for 24 hours. Calculate how much protein, calcium, and iron you consumed using the table and prepare your totals to the daily requirements for a pregnant woman. If you are deficient in your consumption of a certain nutrient, refer back to the table to find foods that are high in that nutrient. Another good way to test yourself is to add up your day’s totals after dinner. If you are low in any category, you can look through the chart to identify which foods would be best for your evening snack.
In addition to protein, calcium, and iron counts, Table 3.1 also includes the calorie count for each food listed. This is to help you determine which foods supply the most nutrition for the least number of calories.
▣▣ Note that this table is better viewed on tablet screens or computer monitors. It may be deformed on smartphone screens. ▣▣
| . | Serving Size | Protein(gms) | Calcium(mgs) | Iron(mgs) | Calories |
|---|---|---|---|---|---|
| Daily Requirements | — | 75—100 | 1,500—2,http:// | 36 | 2,600 |
| DIARY | |||||
| Cheese | |||||
| Natural (such as Cheddar | 1 (1-inch) cube | 4 | 128 | 0.2 | 70 |
| or Swiss) | 1 ounce | 7 | 213 | 0.3 | 105 |
| Pasteurized Process | 1 (3/4-oz.) slice | 4 | 120 | 0.2 | 70 |
| Parmesan, grated | 1 tablespoon | 3 | 80 | 0.1 | 45 |
| Cottage cheese | |||||
| Creamed | 1/2 cup | 15 | 106 | 0.4 | 120 |
| Uncreamed | 1/2 cup | 19 | 101 | 0.4 | 98 |
| Custard (baked) | 1/2 cup | 7 | 139 | 0.5 | 148 |
| Egg (raw) | 1 large | 6 | 27 | 1.1 | 80 |
| Frozen yogurt | 1 cup | 6 | 295 | 0.1 | 200 |
| Ice cream | 1 cup | 6 | 175 | 0.1 | 300 |
| Milk | |||||
| Whole | 1 cup | 9 | 288 | 0.1 | 160 |
| 2-percent | 1 cup | 9 | 288 | 0.1 | 145 |
| 1-percent | 1 cup | 9 | 293 | 0.1 | 110 |
| Skim | 1 cup | 9 | 298 | 0.1 | 90 |
| Buttermilk | 1 cup | 9 | 298 | 0.1 | 90 |
| Yogurt (made from partially skimmed milk) |
1 cup | 8 | 295 | 0.1 | 120 |
| DRY BEANS AND PEAS, NUTS, AND PEANUT | |||||
| Almonds (roasted) | 1/2 cup | 13 | 166 | 3.4 | 425 |
| Beans, canned (such as Great Northern or Navy) |
1/2 cup | 8 | 37 | 2.3 | 115 |
| Black-eyed peas, dry (cooked) |
1/2 cup | 7 | 21 | 1.6 | 95 |
| Cashew nuts, salted or unsalted (roasted) |
1/2 cup | 12 | 26 | 2.6 | 380 |
| Lima beans (cooked) | 1/2 cup | 8 | 28 | 2.8 | 130 |
| Peanut butter | 1 tablespoon | 4 | 9 | 0.3 | 95 |
| Peanuts (roasted) | 1/2 cup | 19 | 54 | 1.5 | 420 |
| Meat and beans, canned | 1/2 cup | 8 | 70 | 2.4 | 155 |
| . | Serving Size | Protein(gms) | Calcium(mgs) | Iron(mgs) | Calories |
| Fruits | |||||
| Apple | 1 medium | trace | 8 | 0.4 | 70 |
| Apple Juice | 8 ounces | trace | 15 | 1.5 | 120 |
| Apricots | |||||
| Fresh | 3 average | 1 | 18 | 0.5 | 55 |
| Dried | 1/2 cup | 4 | 50 | 4.1 | 195 |
| Banana (3 per pound) | 1 per pound | 1 | 8 | 0.7 | 85 |
| Cantaloupe | 1/2 medium | 1 | 27 | 0.8 | 60 |
| Grapefruit | 1/2 average | 1 | 22 | 0.6 | 55 |
| Grape, seedless | 1 cup | 1 | 17 | 0.6 | 95 |
| Orange, Florida variety | 1 average | 1 | 67 | 0.3 | 75 |
| Orange Juice | |||||
| Florida, fresh | 1 cup | 2 | 25 | 0.5 | 110 |
| Frozen, reconstituted | 1 cup | 2 | 25 | 0.5 | 110 |
| Prune Juice | 1 cup | 1 | 36 | 10.5 | 200 |
| Prunes | |||||
| Fresh | 4 average | 1 | 14 | 1.1 | 70 |
| Cooked | 1/2 cup | 1 | 30 | 2.3 | 148 |
| Raisins, dark | 1/2 cup | 2 | 50 | 2.8 | 230 |
| Strawberries, fresh | 1 cup | 1 | 31 | 1.5 | 55 |
| Watermelon | 1 (4-x-8-inch) wedge | 2 | 30 | 2.1 | 115 |
| GRAIN PRODUCTS | |||||
| Biscuit | 1 average | 3 | 46 | 0.6 | 140 |
| Bran flakes | 1 cup | 3 | 20 | 1.2 | 95 |
| Bread | |||||
| Rye | 1 slice | 2 | 17 | 0.4 | 55 |
| White | 1 slice | 2 | 19 | 0.6 | 60 |
| Whole-wheat | 1 slice | 2 | 23 | 0.5 | 55 |
| Corn flakes | 1 cup | 2 | 5 | 0.4 | 110 |
| Corn muffin | 1 average | 3 | 50 | 0.8 | 150 |
| Crackers, saltines | 4 (2-x-2inch) crackers | 2 | 4 | 0.2 | 70 |
| Oat cereal, flakes | 1 cup | 3 | 44 | 1.3 | 115 |
| Oatmeal (cooked) | 1 cup | 5 | 21 | 1.4 | 130 |
| Pancakes | 1 (4-inch) pancake | 2 | 27 | 0.4 | 60 |
| Pasta (such as macaroni or spaghetti), enriched (cooked) |
1 cup | 5 | 11 | 1.3 | 155 |
| Pizza, cheese | 1/8 of 14-inch pie | 7 | 107 | 0.7 | 185 |
| Popcorn | |||||
| Plain | 1 cup | 1 | 1 | 0.3 | 25 |
| With butter-flavored oil | 1 cup | 1 | 1 | 0.3 | 65 |
| Rice (cooked) | |||||
| Enriched, long grain, converted |
1 cup | 4 | 20 | 1.6 | 170 |
| Brown, whole grain | 1 cup | 5 | 4 | 0.8 | 170 |
| Rice cereal, flakes | 1 cup | 2 | 9 | 0.5 | 115 |
| Waffle, enriched | 1 (7-inch) waffle | 7 | 179 | 1.0 | 210 |
| Wheat cereal | |||||
| Shredded | 1 ounce | 3 | 12 | 1.0 | 100 |
| Flakes | 1 cup | 3 | 12 | 1.3 | 105 |
| Wheat germ | 1/2 cup | 9 | 25 | 3.2 | 123 |
| . | Serving Size | Protein(gms) | Calcium(mgs) | Iron(mgs) | Calories |
| MEAT, POULTRY, AND FISH | |||||
| Bacon (broiled or fried crisp) |
2 average slices | 5 | 2 | 0.5 | 95 |
| Beef, lean | |||||
| Ground (broiled) | 4 ounces | 23 | 10 | 2.9 | 185 |
| Sirloin (broiled) | 4 ounces | 36 | 14 | 4.4 | 230 |
| Chicken | |||||
| Breast (fried) | 1/2 average | 25 | 9 | 1.3 | 155 |
| Drumstick (fried) | 2 average | 24 | 12 | 1.8 | 180 |
| White meat (broiled) | 3 ounces | 20 | 8 | 1.4 | 115 |
| Chile con carne, canned | |||||
| With beans | 1 cup | 19 | 80 | 4.2 | 335 |
| Without beans) | 1 cup | 26 | 97 | 3.6 | 510 |
| Fish (baked) | 3 ounces | 22 | 25 | 0.6 | 135 |
| Fish sticks, breaded (baked) | 5 average | 19 | 13 | 0.5 | 200 |
| Hot dog (8 per 1-pound package) (broiled) |
2 hot dogs | 12 | 6 | 1.6 | 310 |
| Liver, beef (sauteed) | 4 ounces | 30 | 12 | 10.0 | 260 |
| Sausage | |||||
| Links (pan-fried) | 2 (1-ounce) links | 5 | 2 | 0.6 | 125 |
| Patty (pan-fried) | 1 average | 5 | 2 | 0.6 | 125 |
| Shrimp, meat only (steamed) | 3 ounces | 21 | 98 | 2.6 | 100 |
| Tuna, canned | 3 ounces | 24 | 7 | 1.6 | 170 |
| . | Serving Size | Protein(gms) | Calcium(mgs) | Iron(mgs) | Calories |
| VEGETABLES | |||||
| Asparagus, canned | 6 average spears | 2 | 18 | 1.8 | 20 |
| Broccoli, fresh | 1/2 cup | 3 | 66 | 0.6 | 20 |
| Brussels sprouts, frozen | 1/2 cup | 3 | 21 | 0.7 | 23 |
| Cabbage (cooked) | 1 cup | 2 | 75 | 0.5 | 35 |
| Carrot, fresh | 1 average | 1 | 18 | 0.4 | 20 |
| Coleslaw | 1 cup | 1 | 52 | 0.5 | 120 |
| Corn | |||||
| On the cob, fresh | 1 (5-inch) | 3 | 2 | 0.5 | 70 |
| Canned | 1/2 cup | 3 | 5 | 0.5 | 85 |
| Cucumber, fresh | 6 (1/8-inch) slices | trace | 8 | 0.2 | 5 |
| Green beans, fresh | 1/2 cup | 1 | 31 | 0.4 | 15 |
| Lettuce, fresh | 1/4 average head | 1 | 23 | 0.6 | 15 |
| Okra, fresh | average pods | 2 | 78 | 0.4 | 25 |
| Peas, frozen | 1/2 cup | 5 | 19 | 1.5 | 58 |
| Potatos | |||||
| Baked | 1 average | 3 | 9 | 0.7 | 90 |
| French fried, frozen, fried in fat |
10 (2-x-1/2-x- 1/2-inch) pieces |
2 | 9 | 0.7 | 155 |
| French fried, frozen heated in oven |
10 (2-x-1/2-x- 1/2-inch) pieces |
2 | 5 | 1.0 | 125 |
| Spinach, fresh (cooked) | 1/2 cup | 3 | 84 | 2.0 | 20 |
| Tomato, fresh | 1 medium | 2 | 20 | 0.8 | 35 |
| MISCELLANEOUS | |||||
| Brownie, from mix | 1 average | 1 | 8 | 0.4 | 95 |
| Cookie | |||||
| Chocolate chip | 1 average | 1 | 4 | 0.2 | 50 |
| Vanilla or chocolate sandwich |
1 average | 1 | 2 | 0.1 | 50 |
| Doughnut, cake type | 1 average | 1 | 13 | 0.4 | 125 |
| Fat | |||||
| Butter | 1 tablespoon | trace | 3 | 0.0 | 100 |
| Margarine | 1 tablespoon | trace | 3 | 0.0 | 100 |
| Cooking oil | 1 tablespoon | 1 | 3 | 0.0 | 100 |
| Pie | |||||
| Apple | 1/7 of 9-inch pie | 3 | 11 | 0.4 | 350 |
| Cherry | 1/7 of 9-inch pie | 4 | 19 | 0.4 | 350 |
| Pumpkin | 1/7 of 9-inch pie | 5 | 66 | 0.7 | 275 |
| Soft drink | |||||
| Cola | 12 ounces | 0 | 0 | 0.0 | 145 |
| Ginger ale | 12 ounces | 0 | 0 | 0.0 | 115 |
| Soup | |||||
| Beef bouillon | 1 cup | 5 | trace | 0.5 | 30 |
| Chicken noodle | 1 cup | 4 | 10 | 0.5 | 65 |
| Clam chowder | 1 cup | 2 | 36 | 1.0 | 85 |
| Split pea | 1 cup | 6 | 32 | 1.5 | 140 |
| Vegetable with beef broth | 1 cup | 3 | 20 | 0.8 | 80 |