Dr.

Decuypere's Nutrient Charts ~~ Meats & Proteins Chart ~~

Use these charts to find the nutrient contents of your favorite fruits, nuts, proteins and vegetables.

Note that only those nutrients which appear in significant quantities are listed. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center. Meat/Protein Beef Protein/Fiber Six ounces of lean, chuck beef, braised contains 49.2 grams of protein, 505 calories and 32.59 grams of fat. Minerals Potassium - 393 mg Phosphorus - 296 mg Calcium - 27 mg Magnesium - 32 mg Iron - 4.11 mg Sodium - 80 mg Zinc - 11.32 mg Manganese - 0.017 mg Copper - 0.168 mg Selenium - 45.9 mcg Also contains a small amount of other minerals. Vitamins Vitamin B1 (thiamine) 0.1 mg Vitamin B2 (riboflavin) 0.291 mg Niacin - 6.979 mg Pantothenic Acid - 0.971 mg Vitamin B6 - 0.0481 mg Folate - 15 mcg Vitamin B12 - 3.62 mcg Vitamin E - 0.87 mg Vitamin K - 3.1 mcg Vitamin D - 14 IU Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.031 mg Vitamin B2 (riboflavin) 0.424 mg Niacin - 0.09 mg Pantothenic Acid - 0.467 mg Vitamin B6 - 0.084 mg Folate - 20 mcg Vitamin B12 - 0.94 mcg Vitamin A - 1132 IU Vitamin E - 0.33 mg

Cheddar Cheese

One cup of shredded cheddar cheese contains 28.14 grams of protein, 455 calories and 37.45 grams of fat.

Potassium - 111 mg Phosphorus - 579 mg Calcium - 815 mg Magnesium - 32 mg Iron - 0.77 mg Sodium - 702 mg Manganese - 0.011 mg Zinc - 3.51 mg Copper - 0.35 mg Selenium - 15.7 mcg Also contains trace amounts of other minerals.

Vitamin K - 3.2 mcg Vitamin D - 27 IU Contains some other vitamins in small amounts. Cottage Cheese Four ounces of low fat 2% cottage cheese contains 13.37 grams protein, 97 calories and 2.77 grams of fat. Potassium - 95 mg Phosphorus - 184 mg Calcium - 103 mg Magnesium - 8 mg Iron - 0.17 mg Sodium - 373 mg Zinc - 0.46 mg Copper - 0.034 mg Selenium - 11.2 mcg Also contains trace amounts of other minerals. Vitamin B1 (thiamine) 0.046 mg Vitamin B2 (riboflavin) 0.224 mg Niacin - 0.122 mg Pantothenic Acid - 0.286 mg Vitamin B6 - 0.025 mg Folate - 11 mcg Vitamin B12 - 0.51 mcg Vitamin A - 84 IU Vitamin E - 0.05 mg Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.017 mg Vitamin B2 (riboflavin) 0.106 mg Niacin - 0.123 mg Pantothenic Acid - 0.484 mg Vitamin B6 - 0.03 mg Folate - 9 mcg Vitamin B12 - 0.21 mcg Vitamin A - 1075 IU Vitamin E - 0.55 mg Vitamin K - 2.9 mcg Vitamin D - 21 IU Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.066 mg Vitamin B2 (riboflavin) 0.119 mg Niacin - 12.71 mg Pantothenic Acid - 0.936

Cream Cheese

Three ounces (1 small package) of cream cheese contains 5.04 grams of protein, 291 calories and 29.1 grams of fat.

Potassium - 117 mg Phosphorus - 90 mg Calcium - 83 mg Magnesium - 8 mg Iron - 0.32 mg Sodium - 273 mg Manganese - 0.009 mg Zinc - 0.43 mg Copper - 0.016 mg Selenium - 2 mcg Also contains trace amounts of other minerals.

Chicken Breast

100 grams of chicken breast, roasted with skin contains 29.80 grams of protein, 197

Potassium - 245 mg Phosphorus - 214 mg Calcium - 14 mg Magnesium- 27 mg Iron - 1.07 mg Sodium - 71 mg

calories and 7.78 grams of fat.

Manganese - 0.018 mg Zinc - 1.02 mg Copper - 0.05 mg Selenium - 24.7 mcg Also contains trace amounts of other minerals.

mg Vitamin B6 - 0.56 mg Folate - 4 mcg Vitamin B12 - 0.32 mcg Vitamin A - 93 IU Vitamin E - 0.27 mg Vitamin K - 0.3 mcg Vitamin D - 5 IU Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.066 mg Vitamin B2 (riboflavin) 0.21 mg Niacin - 6.359 mg Pantothenic Acid - 1.11 mg Vitamin B6 - 0.31 mg Folate - 7 mcg Vitamin B12 - 0.29 mcg Vitamin A - 201 IU Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.112 mg Vitamin B2 (riboflavin) 0.0412 mg Niacin - 0.217 mg Pantothenic Acid - 0.91 mg Vitamin B6 - 0.088 mg Folate - 12 mcg Vitamin B12 - 1.1 mcg Vitamin A - 395 IU Vitamin E - 0.17 mg Vitamin K - 0.7 mcg Vitamin D - 5 IU Contains some other vitamins in small amounts. Vitamin C - 0.3 mg

Chicken (dark meat)

100 grams of dark meat, roasted with skin contains 25.97 grams of protein, 253 calories and 15.78 grams of fat.

Potassium - 220 mg Phosphorus - 168 mg Calcium - 15 mg Magnesium - 22 mg Iron - 1.36 mg Sodium - 87 mg Manganese - 0.021 mg Zinc - 2.49 mg Copper - 0.077 mg Selenium - 20.2 mcg Also contains trace amounts of other minerals.

Cows Milk

One cup of whole milk(without added Vit A & D) contains 7.69 grams of protein and 149 calories.

Potassium - 322 mg Phosphorus - 205 mg Calcium - 276 mg Magnesium - 24 mg Iron - 0.07 mg Sodium - 105 mg Manganese - 0.01 mg Zinc - 0.9 mg Copper - 0.061 mg Selenium - 9 mcg Also contains trace amounts of other minerals.

Cream - Half

One fluid ounce

Potassium - 39 mg

and Half

of half and half (equal to 2 individual container servings) contains 0.89 grams of protein, 39 calories and 3.47 grams of fat.

Phosphorus - 29 mg Calcium - 32 mg Magnesium - 3 mg Iron - 0.02 mg Sodium - 12 mg Zinc - 0.15 mg Copper - 0.003 mg Selenium - 0.5 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) 0.011 mg Vitamin B2 (riboflavin) 0.045 mg Niacin - 0.024 mg Pantothenic Acid - 0.087 mg Vitamin B6 - 0.012 mg Folate - 1 mcg Vitamin B12 - 0.1 mcg Vitamin A - 107 IU Vitamin E - 0.1 mg Vitamin K - 0.4 mcg Vitamin D - 2 IU Contains some other vitamins in small amounts. Vitamin C - 0.2 mg Vitamin B1 (thiamine) 0.007 mg Vitamin B2 (riboflavin) 0.033 mg Niacin - 0..12 mg Pantothenic Acid - 0.076 mg Vitamin B6 - 0.008 mg Folate - 1 mcg Vitamin B12 - 0.05 mcg Vitamin A - 438 IU Vitamin E - 0.32 mg Vitamin K - 1 mcg Vitamin D - 8 IU Contains some other vitamins in small amounts. Vitamin C - 0.2 mg Vitamin B1 (thiamine) 0.063 mg Vitamin B2 (riboflavin) 0.533 mg Niacin - 0.096 mg Pantothenic Acid - 1.229 mg Vitamin B6 - 0.144 mg

Cream - Heavy Whipping Cream

One fluid ounce of heavy whipping cream with no sugar added contains 0.61 grams of protein, 103 calories and 11.03 grams of fat.

Potassium - 22 mg Phosphorus - 18 mg Calcium - 19 mg Magnesium - 2 mg Iron - 0.01 mg Sodium - 11 mg Zinc - 0.07 mg Copper - 0.002 mg Selenium - 0.1 mcg Also contains trace amounts of other minerals.

Eggs

Two eggs scrambled, with no salt added contain 13.53 grams of protein, 204 calories and 14.9 grams of fat.

Potassium - 168 mg Phosphorus - 207 mg Calcium - 87 mg Magnesium - 15 mg Iron - 1.46 mg Sodium - 342 mg Manganese - 0.027 mg Zinc - 1.22 mg Copper - 0.017 mg

Selenium - 27.4 mcg Also contains trace amounts of other minerals.

Folate - 37 mcg Vitamin B12 - 0.94 mcg Vitamin A - 642 IU Vitamin E - 1.33 mg Vitamin K - 4.9 mcg Vitamin D - 59 IU Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.022 mg Vitamin B2 (riboflavin) 0.103 mg Niacin - 5.643 mg Pantothenic Acid - 0.258 mg Vitamin B6 - 0.058 mg Folate - 4 mcg Vitamin B12 - 0.25 mcg Vitamin A - 11 IU Vitamin E - 0.94 mg Vitamin K - 3.4 mcg Vitamin D - 20 IU Contains some other vitamins in small amounts. Vitamin C - 0.8 mg Vitamin B1 (thiamine) 0.42 mg Vitamin B2 (riboflavin) 0.073 mg Niacin - 2.513 mg Pantothenic Acid - 0.617 mg Vitamin B6 - 0.163 mg Folate - 7 mcg Vitamin B12 - 2.8 mcg Vitamin A - 50 IU Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.054 mg

Fish Anchovies

One ounce of boneless anchovies, canned in oil and drained contains 8.19 grams of protein, 60 calories and 2.75 grams of fat.

Potassium - 154 mg Phosphorus - 71 mg Calcium - 66 mg Magnesium - 20 mg Iron - 1.31 mg Sodium - 1040 mg Manganese - 0.028 mg Zinc - 0.69 mg Copper - 0.096 mg Selenium - 19.3 mcg Also contains trace amounts of other minerals.

Fish - Catfish

100 grams of catfish, cooked with dry heat contains 18.72 grams of protein, 152 calories and 8.02 grams of fat.

Potassium - 321 mg Phosphorus - 245 mg Calcium - 9 mg Magnesium - 26 mg Iron - 0.82 mg Sodium - 80 mg Manganese - 0.02 mg Zinc - 1.05 mg Copper - 0.122 mg Selenium - 14.5 mcg Also contains trace amounts of other minerals.

Fish - Caviar

One ounce of caviar, black or

Potassium - 51 mg Phosphorus - 101 mg

red contains 6.97 grams of protein, 71 calories and 5.07 grams of fat.

Calcium - 78 mg Magnesium - 85 mg Iron - 3.37 mg Sodium - 425 mg Manganese - 0.014 mg Zinc - 0.27 mg Copper - 0.031 mg Selenium - 18.6 mcg Also contains trace amounts of other minerals.

Vitamin B2 (riboflavin) 0.176 mg Niacin - 0.034 mg Pantothenic Acid - 0.992 mg Vitamin B6 - 0.091 mg Folate - 14 mcg Vitamin B12 - 5.67 mcg Vitamin A - 257 IU Vitamin E - 0.54 mg Vitamin K - 0.2 mcg Vitamin D - 33 IU Contains some other vitamins in small amounts. Vitamin C - 1 mg Vitamin B1 (thiamine) 0.088 mg Vitamin B2 (riboflavin) 0.079 mg Niacin - 2.513 mg Pantothenic Acid - 0.18 mg Vitamin B6 - 0.283 mg Folate - 8 mcg Vitamin B12 - 1.05 mcg Vitamin A - 47 IU Vitamin E - 0.81 mg Vitamin K - 0.1 mcg Vitamin D - 46 IU Contains some other vitamins in small amounts. Vitamin C - 0.7 mg Vitamin B1 (thiamine) 0.112 mg Vitamin B2 (riboflavin) 0.229 mg Niacin - 4.124 mg Pantothenic Acid - 0.74 mg Vitamin B6 - 0.348 mg Folate - 12 mcg Vitamin B12 - 13.14 mcg

Fish - Cod

100 grams of cod cooked with dry heat contains 22.83 grams of protein, 105 calories and 0.86 grams of fat.

Potassium - 244 mg Phosphorus - 138 mg Calcium - 14 mg Magnesium - 42 mg Iron - 0.49 mg Sodium - 78 mg Manganese - 0.02 mg Zinc - 0.58 mg Copper - 0.036 mg Selenium - 37.6 mcg Also contains trace amounts of other minerals.

Fish - Herring

100 grams of herring cooked with dry heat, contains 23.03 grams of protein, 203 calories and 11.59 grams of fat.

Potassium - 419 mg Phosphorus - 303 mg Calcium - 74 mg Magnesium - 41 mg Iron - 1.41 mg Sodium - 115 mg Manganese - 0.04 mg Zinc - 1.27 mg Copper - 0.118 mg Selenium - 46.8 mcg Also contains trace amounts of

other minerals.

Vitamin A - 120 IU Vitamin E - 1.37 mg Vitamin K - 0.1 mcg Vitamin D - 214 IU Contains some other vitamins in small amounts. Vitamin C - 1.7 mg Vitamin B1 (thiamine) 0.08 mg Vitamin B2 (riboflavin) 0.12 mg Niacin - 1.9 mg Pantothenic Acid - 0.87 mg Vitamin B6 - 0.14 mg Folate - 6 mcg Vitamin B12 - 2.2 mcg Vitamin A - 32 IU Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.054 mg Vitamin B2 (riboflavin) 0.225 mg Niacin - 3.983 mg Pantothenic Acid - 0.413 mg Vitamin B6 - 0.331 mg Folate - 3 mcg Vitamin B12 - 3.68 mcg Vitamin A - 40 IU Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.275 mg Vitamin B2 (riboflavin) 0.487 mg Niacin - 10.077 mg Pantothenic Acid - 1.92 mg

Fish - Perch

100 grams of perch cooked with dry heat, contains 24.86 grams of protein, 117 calories and 1.18 grams of fat.

Potassium - 344 mg Phosphorus - 257 mg Calcium - 102 mg Magnesium - 38 mg Iron - 1.16 mg Sodium - 79 mg Manganese - 0.9 mg Zinc - 1.43 mg Copper - 0.192 mg Selenium - 16.1 mcg Also contains trace amounts of other minerals.

Fish - Pollock

100 grams of Atlantic pollock cooked with dry heat, contains 24.92 grams of protein, 118 calories and 1.26 grams of fat.

Potassium - 456 mg Phosphorus - 283 mg Calcium - 77 mg Magnesium - 86 mg Iron - 0.59 mg Sodium - 110 mg Manganese - 0.019 mg Zinc - 0.6 mg Copper - 0.064 mg Selenium - 46.8 mcg Also contains trace amounts of other minerals.

Fish - Salmon

100 grams of wild, Atlantic salmon cooked with dry heat, contains 25.44 grams of protein, 182

Potassium - 628 mg Phosphorus - 256 mg Calcium - 15 mg Magnesium - 37 mg Iron - 1.03 mg Sodium - 56 mg Manganese - 0.021 mg

calories and 8.13 grams of fat.

Zinc - 0.82 mg Copper - 0.321 mg Selenium - 46.8 mcg Also contains trace amounts of other minerals.

Vitamin B6 - 0.944 mg Folate- 29 mcg Vitamin B12 - 3.05 mcg Vitamin A - 44 IU Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.08 mg Vitamin B2 (riboflavin) 0.227 mg Niacin - 5.245 mg Pantothenic Acid - 0.64 mg Vitamin B6 - 0.167 mg Folate - 10 mcg Vitamin B12 - 8.94 mcg Vitamin A - 108 IU Vitamin E - 2.04 mg Vitamin D - 193 IU Vitamin K - 2.6 mcg Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.278 mg Vitamin B2 (riboflavin) 0.306 mg Niacin - 10.54 mg Pantothenic Acid - 1.37 mg Vitamin B6 - 0.525 mg Folate - 2 mcg Vitamin B12 - 10.88 mcg Vitamin A - 2520 IU Contains some other vitamins in small amounts. Vitamin C - 3.2 mg Vitamin B1 (thiamine) 0.117 mg Vitamin B2 (riboflavin) 0.337 mg

Fish - Sardines

100 grams of Atlantic sardines, canned in oil, drained solids with bone, contains 24.62 grams of protein, 208 calories and 11.45 grams of fat.

Potassium - 397 mg Phosphorus - 490 mg Calcium - 382 mg Magnesium - 39 mg Iron - 2.92 mg Sodium - 505 mg Manganese - 0.108 mg Zinc - 1.31 mg Copper - 0.186 mg Selenium - 52.7 mcg Also contains trace amounts of other minerals.

Fish - Tuna

100 grams of bluefin tuna, cooked with dry heat, contains 29.91 grams of protein, 184 calories and 6.28 grams of fat.

Potassium - 323 mg Phosphorus - 326 mg Calcium - 10 mg Magnesium - 64 mg Iron - 1.31 mg Sodium - 50 mg Manganese- 0.02 mg Zinc - 0.77 mg Copper - 0.11 mg Selenium 46.8 mcg Also contains trace amounts of other minerals.

Goat Milk

One cup of goat milk contains 8.69 grams of protein, 168 calories and

Potassium - 498 mg Phosphorus - 271 mg Calcium - 327 mg Magnesium - 34 mg Iron - 0.12 mg

10.1 grams of fat.

Sodium - 122 mg Manganese - 0.044 mg Zinc - 0.73 mg Copper - 0.112 mg Selenium - 3.4 mcg Also contains trace amounts of other minerals.

Niacin - 0.676 mg Pantothenic Acid - 0.756 mg Vitamin B6 - 0.112 mg Folate - 2 mcg Vitamin B12 - 0.17 mcg Vitamin A - 483 IU Vitamin E - 0.17 mg Vitamin K - 0.7 mcg Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.072 mg Vitamin B2 (riboflavin) 0.676 mg Niacin - 1.148 mg Pantothenic Acid - 0.19 mg Vitamin B6 - 0.06 mg Folate - 2 mcg Vitamin B12 - 0.22 mcg Vitamin A - 1464 IU Vitamin D - 22 IU Vitamin E - 0.26 mg Vitamin K - 2.5 mcg Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.09 mg Vitamin B2 (riboflavin) 0.24 mg Niacin - 6.15 mg Pantothenic Acid - 0.7 mg Vitamin B6 - 0.13 mg Folate - 21 mcg Vitamin B12 - 2.64 mcg Vitamin E - 0.14 mg Vitamin K - 4.6 mcg Vitamin D - 2 IU Contains some other vitamins in small amounts.

Goat Cheese

100 grams of semisoft goat cheese, contains 21.58 grams of protein, 364 calories and 29.84 grams of fat.

Potassium - 158 mg Phosphorus - 375 mg Calcium - 298 mg Magnesium - 29 mg Iron - 1.62 mg Sodium - 515 mg Manganese - 0.093 mg Zinc - 0.66 mg Copper - 0.564 mg Selenium - 3.8 mcg Also contains trace amounts of other minerals.

Lamb

100 grams of shoulder of lamb, roasted, contains 22.51 grams of protein, 276 calories and 22.51 grams of fat.

Potassium - 251 mg Phosphorus - 184 mg Calcium - 20 mg Magnesium - 23 mg Iron - 1.97 mg Sodium - 66 mg Manganese - 0.022 mg Zinc - 5.23 mg Copper - 0.108 mg Selenium - 26.2 mcg Also contains trace amounts of other minerals.

Pork

100 grams of lean roast pork, center loin, contains 27.55 grams of protein, 199 calories and 9.01 grams of fat.

Potassium - 362 mg Phosphorus - 219 mg Calcium - 25 mg Magnesium - 22 mg Iron - 1.04 mg Sodium - 66 mg Manganese - 0.016 mg Zinc - 2.09 mg Copper - 0.07 mg Selenium - 43.2 mcg Also contains trace amounts of other minerals.

Vitamin C - 1 mg Vitamin B1 (thiamine) 0.912 mg Vitamin B2 (riboflavin) 0.266 mg Niacin - 5.454 mg Pantothenic Acid - 0.694 mg Vitamin B6 - 0.371 mg Folate - 4 mcg Vitamin B12 - 0.58 mcg Vitamin A - 7 IU Contains some other vitamins in small amounts. Vitamin C - 2.2 mg Vitamin B1 (thiamine) 0.1 mg Vitamin B2 (riboflavin) 0.145 mg Niacin - 1.41 mg Pantothenic Acid - 0.453 mg Vitamin B6 - 0.208 mg Folate - 211 mcg Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.146 mg Vitamin B2 (riboflavin) 0.168 mg Niacin - 1.247 mg Pantothenic Acid - 0.906 mg Vitamin B6 - 0.187 mg Folate - 44 mcg Vitamin A - 7 IU Vitamin E - 0.27 mg Vitamin K - 7.3 mcg Contains some other vitamins in small amounts.

Soybeans Roasted

100 grams of roasted soybeans, with no salt, contains 35.22 grams of protein, 471 calories, 25.4 grams of fat and 17.7 grams of fiber.

Potassium - 1470 mg Phosphorus - 363 mg Calcium - 138 mg Magnesium - 145 mg Iron - 3.9 mg Sodium - 4 mg Manganese - 2.158 mg Zinc - 3.14 mg Copper - 0.828 mg Selenium - 19.1 mcg Also contains trace amounts of other minerals. Potassium - 287 mg Phosphorus - 126 mg Calcium - 61 mg Magnesium - 61 mg Iron - 1.56 mg Sodium - 124 mg Manganese - 0.542 mg Zinc - 0.29 mg Copper - 0.311 mg Selenium - 11.7 mcg Also contains trace amounts of other minerals.

Soy Milk

One cup of original, unfortified, soy milk contains 7.95 grams of protein, 131 calories, 4.25 grams of fat and 1.5 grams of fiber.

Turkey Breast

100 grams of roast turkey breast contains 28.71 grams of protein, 189 calories and 7.41 grams of fat.

Potassium - 288 mg Phosphorus - 210 mg Calcium - 21 mg Magnesium - 27 mg Iron - 1.4 mg Sodium - 63 mg Manganese - 0.02 mg Zinc - 2.03 mg Copper - 0.047 mg Selenium - 29.1 mcg Also contains trace amounts of other minerals. Potassium - 395 mg Phosphorus - 460 mg Calcium - 9 mg Magnesium - 29 mg Iron - 2.11 mg Sodium - 2285 mg Zinc - 3.03 mg Copper - 0.15 mg Selenium - 25.8 mcg Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) 0.057 mg Vitamin B2 (riboflavin) 0.131 mg Niacin - 6.365 mg Pantothenic Acid - 0.634 mg Vitamin B6 - 0.48 mg Folate - 6 mcg Vitamin B12 - 0.36 mcg Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.06 mg Vitamin B2 (riboflavin) 0.24 mg Niacin - 3.53 mg Vitamin B6 - 0.32 mg Folate - 9 mcg Vitamin B12 - 0.36 mcg Vitamin E - 1.03 mg Vitamin K - 7.1 mcg Vitamin D - 16 IU Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.07 mg Vitamin B2 (riboflavin) 0.4 mg Niacin - 8.3 mg Pantothenic Acid - 1.19 mg Vitamin B6 - 0.38 mg Folate - 16 mcg Vitamin B12 - 1.67 mcg Vitamin E - 0.45 mg Contains some other vitamins in small amounts. Vitamin C - 1.2 mg Vitamin B1 (thiamine) -

Turkey Bacon

100 grams of cooked turkey bacon contains 29.6 grams of protein, 382 calories annd 27.9 grams of fat.

Veal

100 grams of braised veal cubes contains 34.94 grams of protein, 188 calories and 4.31 grams of fat.

Potassium - 342 mg Phosphorus - 239 mg Calcium - 29 mg Magnesium - 28 mg Iron - 1.44 mg Sodium - 93 mg Manganese - 0.04 mg Zinc - 6.01 mg Copper - 0.153 mg Selenium - 15.2 mcg Also contains trace amounts of other minerals.

Yogurt

One cup of plain, whole

Potassium - 380 mg Phosphorus - 233 mg

milk yogurt contains 8.5 grams of protein, 149 calories and 7.96 grams of fat.

Calcium - 296 mg Magnesium - 29 mg Iron - 0.12 mg Sodium - 113 mg Manganese - 0.01 mg Zinc - 1.45 mg Copper - 0.022 mg Selenium - 5.4 mcg Also contains trace amounts of other minerals.

0.071 mg Vitamin B2 (riboflavin) 0.348 mg Niacin - 0.184 mg Pantothenic Acid - 0.953 mg Vitamin B6 - 0.078 mg Folate - 17 mcg Vitamin B12 - 0.91 mcg Vitamin A - 243 IU Vitamin E - 0.15 mg Vitamin K - 0.5 mcg Vitamin D - 5 IU Contains some other vitamins in small amounts. Vitamin C - 0.9 mg Vitamin B1 (thiamine) 0.036 mg Vitamin B2 (riboflavin) 0.172 mg Niacin - 0.109 mg Pantothenic Acid - 0.336 mg Vitamin B6 - 0.057 mg Folate - 7 mcg Vitamin B12 - 0.28 mcg Vitamin A - 623 IU Vitamin E - 0.44 mg Vitamin K - 1.8 mcg Vitamin D - 14 IU Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.06 mg Vitamin B2 (riboflavin) 0.241 mg Niacin - 3.561 mg Pantothenic Acid - 1.205 mg Vitamin B6 - 0.33 mg Folate - 9 mcg Vitamin B12 - 0.36 mcg

Sour Cream

100 grams of sour cream contains 2.07 grams of protein, 193 calories and 19.73 grams of fat.

Potassium - 141 mg Phosphorus - 115 mg Calcium - 110 mg Magnesium - 10 mg Iron - 0.17 mg Sodium - 80 mg Manganese - 0.11 mg Zinc - 0.38 mg Copper - 0.019 mg Selenium - 2.6 mcg Also contains trace amounts of other minerals.

Turkey Leg

100 grams of roasted turkey leg contains 27.87 grams of protein, 208 calories and 9.82 grams of fat.

Potassium - 280 mg Phosphorus - 199 mg Calcium - 32 mg Magnesium - 23 mg Iron 2.3 mg Sodium - 77 mg Manganese - 0.023 mg Zinc - 4.27 mg Copper - 0.154 mg Selenium - 37.8 mcg

Also contains trace amounts of other minerals.

Vitamin E - 0.62 mg Vitamin K - 4.1 mcg Vitamin D - 4 IU Contains some other vitamins in small amounts. Vitamin C - 2 mg Vitamin B1 (thiamine) 0.108 mg Vitamin B2 (riboflavin) 0.524 mg Niacin - 0.279 mg Pantothenic Acid - 1.448 mg Vitamin B6 - 0.12 mg Folate - 27 mcg Vitamin B12 - 1.37 mcg Vitamin A - 125 IU Vitamin E - 0.07 mg Vitamin K - 0.5 mcg Vitamin D - 2 IU Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.016 mg Vitamin B2 (riboflavin) 0.081 mg Niacin - 1.656 mg Pantothenic Acid - 0.252 mg Vitamin B6 - 0.064 mg Folate - 4 mcg Vitamin B12 - 0.37 mcg Vitamin E - 0.28 mg Vitamin D - 10 IU Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.174 mg Vitamin B2 (riboflavin) 0.269 mg

Low Fat Yogurt One cup of plain, low fat, yogurt contains 12.86 grams of protein, 154 calories and 3.8 grams of fat.

Potassium - 573 mg Phosphorus - 353 mg Calcium - 448 mg Magnesium - 42 mg Iron - 0.2 mg Sodium - 172 mg Manganese - 0.01 mg Zinc - 2.18 mg Copper - 0.032 mg Selenium - 8.1 mcg Also contains trace amounts of other minerals.

Hot Dog (Turkey)

One turkey hot dog (45 grams) contains 5.5 grams of protein, 100 calories and 7.78 grams of fat.

Potassium - 176 mg Phosphorus - 77 mg Calcium - 67 mg Magnesium - 6 mg Iron - 0.66 mg Sodium - 485 mg Manganese - 0.015 mg Zinc - 0.83 mg Copper - 0.032 mg Selenium - 6.8 mcg Also contains trace amounts of other minerals.

Roast Duck

100 grams of roast duck contains 18.99 grams of

Potassium - 204 mg Phosphorus - 156 mg Calcium - 11 mg Magnesium - 16 mg

protein, 337 calories and 28.35 grams of fat.

Iron - 2.7 mg Sodium - 59 mg Manganese - 0.019 mg Zinc - 1.86 mg Copper - 0.227 mg Selenium 20 mcg Also contains trace amounts of other minerals.

Niacin - 4.825 mg Pantothenic Acid - 1.098 mg Vitamin B6 - 0.18 mg Folate - 6 mcg Vitamin B12 - 0.3 mcg Vitamin A - 210 IU Vitamin E - 0.7 mg Vitamin K - 5.1 mcg Vitamin D - 3 IU Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.036 mg Vitamin B2 (riboflavin) 0.143 mg Niacin - 4.64 mg Pantothenic Acid - 0.532 mg Vitamin B6 - 0.326 mg Folate - 7 mcg Vitamin B12 - 2.1 mcg Vitamin E - 0.34 mg Vitamin K - 0.9 mcg Vitamin D - 6 IU Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.129 mg Vitamin B2 (riboflavin) 0.084 mg Niacin - 3.552 mg Pantothenic Acid - 0.375 mg Vitamin B6 - 0.112 mg Folate - 1 mcg Vitamin B12 - 0.39 mcg Vitamin A - 12 IU Vitamin E - 0.1 mg Vitamin D - 13 IU Contains some other vitamins in small

Hamburger

One 90% lean ground beef patty (82 grams) broiled contains 21.41 grams grams of protein, 178 calories and 9.62 grams of fat.

Potassium - 273 mg Phosphorus - 166 mg Calcium - 11 mg Magnesium - 18 mg Iron - 2.22 mg Sodium - 56 mg Manganese - 0.011 mg Zinc - 5.22 mg Copper - 0.075 mg Selenium - 17.7 mcg Also contains trace amounts of other minerals.

Bacon

Four slices of pork bacon (32 grams), cured, broiled, panfried or roasted contains 11.85 grams of protein, 173 calories and 13.37 grams fat.

Potassium - 181 mg Phosphorus - 171 mg Calcium - 4 mg Magnesium - 11 mg Iron - 0.46 mg Sodium - 739 mg Zinc - 1.12 mg Copper - 0.052 mg Selenium - 19.8 mcg Also contains trace amounts of other minerals.

amounts. Pork Sausage Four small links of pork sausage (64 grams) contains 7.67 grams of protein, 196 calories and 18.07 grams of fat. Potassium - 309 mg Phosphorus - 100 mg Calcium - 7 mg Magnesium - 7 mg Iron - 0.38 mg Sodium - 529 mg Zinc - 0.84 mg Copper - 0.113 mg Selenium - 11.7 mcg Also contains trace amounts of other minerals. Vitamin B1 (thiamine) 0.136 mg Vitamin B2 (riboflavin) 0.115 mg Niacin - 1.796 mg Pantothenic Acid - 0.343 mg Vitamin B6 - 0.115 mg Folate - 1 mcg Vitamin B12 - 0.42 mcg Vitamin E - 0.16 mg Vitamin D - 28 IU Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.048 mg Vitamin B2 (riboflavin) 0.15 mg Niacin - 3.6 mg Pantothenic Acid - 0.515 mg Vitamin B6 - 0.313 mg Folate - 3 mcg Vitamin B12 - 2.01 mcg Vitamin A - 81 IU Vitamin E - 0.24 mg Vitamin K - 1.1 mcg Vitamin D - 18 IU Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.044 mg Vitamin B2 (riboflavin) 0.04 mg Niacin - 0.491 mg Pantothenic Acid - 0.046 mg Vitamin B6 - 0.051 mg Folate - 38 mcg Vitamin B12 - 0.28 mcg

Beef Sausage

100 grams of fresh beef sausage, cooked contains 18.21 grams of protein, 332 calories and 27.98 grams of fat.

Potassium - 258 mg Phosphorus - 141 mg Calcium - 11 mg Magnesium - 14 mg Iron - 1.57 mg Sodium - 652 mg Zinc - 4.38 mg Copper - 0.069 mg Also contains trace amounts of other minerals.

Beef Jerky

One once of beef jerky contains 9.41 grams of protein, 115 calories, 0.5 grams fiber and 7.26 grams fat.

Potassium - 169 mg Phosphorus - 115 mg Calcium - 6 mg Magnesium - 14 mg Iron - 1.54 mg Sodium - 627 mg Manganese - 0.031 mg Zinc - 2.3 mg Copper - 0.064 mg Selenium - 3 mcg

Also contains trace amounts of other minerals.

Vitamin E - 0.14 mg Vitamin K - 0.7 mcg Vitamin D - 3 IU Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.018 mg Vitamin B2 (riboflavin) 0.066 mg Niacin - 1.067 mg Pantothenic Acid - 0.11 mg Vitamin B6 - 0.04 mg Folate - 2 mcg Vitamin B12 - 0.77 mcg Vitamin E - 0.09 mg Vitamin K - 0.8 mcg Vitamin D - 16 IU Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.044 mg Vitamin B2 (riboflavin) 0.138 mg Niacin - 3.952 mg Pantothenic Acid - 0.667 mg Vitamin B6 - 0.32 mg Folate - 6 mcg Vitamin B12 - 0.27 mcg Vitamin E - 0.28 mg Vitamin K - 0.7 mcg Vitamin D - 7 IU Contains some other vitamins in small amounts. Vitamin B1 (thiamine) 0.121 mg Vitamin B2 (riboflavin) 0.302 mg Niacin - 7.107 mg

Hot Dog (Beef) One beef hot dog (45 grams) contains 5.06 grams of protein, 148 calories and 13.31 grams of fat.

Potassium - 70 mg Phosphorus - 72 mg Calcium - 6 mg Magnesium - 6 mg Iron - 0.68 mg Sodium - 513 mg Manganese - 0.037 mg Zinc - 1.11 mg Copper - 0.083 mg Selenium 3.7 mcg Also contains trace amounts of other minerals.

Ground Turkey

One four once ground turkey patty contains 22.44 grams of protein, 193 calories and 10.78 grams of fat.

Potassium - 221 mg Phosphorus - 161 mg Calcium - 20 mg Magnesium - 20 mg Iron - 1.58 mg Sodium - 88 mg Manganese - 0.016 mg Zinc - 2.35 mg Copper - 0.074 mg Selenium - 30.5 mcg Also contains trace amounts of other minerals.

Ground Chicken

100 grams of cooked ground chicken contains 23.28 grams of

Potassium - 677 mg Phosphorus - 234 mg Calcium - 8 mg Magnesium - 28 mg Iron - 0.93 mg

protein, 189 calories and 10.92 grams of fat.

Sodium - 75 mg Manganese - 0.016 mg Zinc - 1.92 mg Copper - 0.062 mg Selenium - 14.3 mcg Also contains trace amounts of other minerals.

Pantothenic Acid - 1.327 mg Vitamin B6 - 0.538 mg Folate - 2 mcg Vitamin B12 - 0.51 mcg Vitamin E - 0.39 mg Vitamin K - 2.1 mcg Contains some other vitamins in small amounts.