Halibut Encrusted with Almonds
Here are more foods that have a lot of nutrients relative to the number of calories. These are foods you should try to add to your meal planning. For Part 1 click here.
- Low-fat yogurt (1 cup) Calories 154, Fat 4g, Protein 13g, Vitamin B 12 1.4 mcg 23%, Riboflavin 0.5mg 31%, Potassium 573mg 16%, Calcium 488mg 45%, Phosphorus 353mg 35%
- Eggs (1 large egg) Calories 71, Fat 5g, Protein 6g, Vitamin B12 0.6 mcg 11%, Riboflavin 0.2mg 14%, Phosphorus 95.5mg 10%, Selenium 15.8 mcg 23%
- Flax seeds (1 tablespoon) 55 calories, Fat 4g, Fiber 3g, Magnesium 40.2mg 10%, Phosphorous 65.8mg 7%, Copper 0.1mg 6%, Thiamin 0.2mg 11%, Manganese 0.3mg 13%
- Pumpkin seeds (1 ounce) Calories 124, Fat 5g, Protein 5g, Magnesium 73.4mg 18%, Zinc 2.9mg 19%
- Sunflower seeds (1 ounce) Calories 163, Fat 14g, Protein 5g, Fiber 3g, Vitamin E 37%, Phosphorus 32%, Pantothenic Acid 20%, Copper 26%, Manganese 30%, Selenium 32%
- Sesame seeds (1 ounce) Calories 160, Fat 14g, Fiber 3g, Protein 5g, Calcium 273mg 27%, Iron 4.1mg 23%, Magnesium 98.3mg 25%, Phosphorous 176mg 18%, Copper 1.1mg 57%, Manganese 0.7mg 34%
- Garbanzo beans (1 cup) Calories 269, Fat 0g, Fiber 12g, Protein 15g, Copper 0.6mg 29%,
- Kidney beans (1cup) Calories 219, Fiber 16g, Protein 16g, Folate 131mcg 33%, Iron 5.3mg 29%, Phosphorous 243mg 24%, Copper 0.5mg 26%, Manganese 0.6mg 28%
- Pinto beans (1cup) Calories 245, Fiber 15g, Protein 15g, Phosphorous 251mg 25%, Manganese 85.5 21%, Folate 294mcg 74%
- Lentils (1 cup cooked) Calories 230, Fiber 16g, Protein 18g, Folate 90%, Manganese 49%, Iron 37%, Phosphorus 36%, Copper 25%
- Peas (1 cup) Calories 41, Fat 0g, Protein 3g, Fiber 3g, Vitamin A 21%, Vitamin B68%, Vitamin C 98%, Vitamin K 31%, Pantothenic Acid 7%, Riboflavin 5%, Magnesium 6%, Phosphorus 5%, Potassium 6%, Thiamin 10%, Folate 10%, Iron 11%, Manganese 12%
- Almonds (1 ounce) Calories 161, Fiber 3g, Protein 6g, Vitamin E 7.3mg 37%, Riboflavin 0.3mg 17%, Magnesium 75.0 19%, Manganese 0.6 32%
- Cashews (1ounce) Calories 155, Fiber 1g, Protein 5g, Magnesium 0.5mg 23%, Phosphorous 166mg 17%, Copper 0.6 31%, Manganese 0.5mg 23%
- Peanuts (1ounce) Calories 168, Fiber 3g, Protein 8g, Niacin 3.9mg 19%, Manganese 0.1mg 26%
- Barley (1 cup) Calories 193, Fiber 6g, Protein 4g, Manganese 20% Selenium 13.5mcg 19%
- Oats (1/3 cup) Calories 109, Fiber 3g, Protein 5g, Thiamin 0.2mg 14%, Magnesium 49.6mg 12%, Phosphorous 146mg 15%, Manganese 1.4mg 69%
- Quinoa (1 cup) Calories 222, Fiber 5g, Protein 8g, Folate 77.7mcg 19%, Magnesium 118mg 30%, Phosphorous 281mg 28%, Manganese 1.2mg 58%
- Brown rice (1 cup) Calories 216, Fiber 4g, Protein 5g, Selenium 19.1 mcg 27%, Magnesium 83.9mg 21%
- Salmon (3 ounces) Calories 155, Protein 22g, Vitamin B6 0.8mg 40%, Vitamin B12 2.6 mcg 43%, Riboflavin 0.4mg 24%, Selenium 39.8mcg 57%, Pantothenic Acid 1.6mg 16%, Phosphorous 218mg 22%, Niacin 8.6mg 43%,
- Halibut (3 ounces) Calories 119, Protein 23g, Vitamin B6 0.3mg 17%, Vitamin B12 1.2mcg 19%, Magnesium 90.9mg 23%, Potassium 490mg 14%, Niacin 6.1mg 30%, Phosphorus 242mg 24%, Selenium 39.8mcg 57%
- Cod (3 ounces) Calories 70, Protein 15g, Vitamin B6 0.3mg 17%, Vitamin B12 0.8mcg 13%, Niacin 1.7mg 9%, Potassium 343mg 10%, Phosphorous 148mg 15%, Selenium 31.0mcg 44%
- Scallops (4 ounces) Calories 112, Protein 23g, Vitamin B12 1.3mcg 22%, Calcium 115mg 12%, Iron 3.9mg 17%, Magnesium 55.0mg 14%, Potassium 476mg 14%, Zinc 265mg 11%, Copper 0.3mg 20%, Phosphorous 338mg 34%, Selenium 27.9mcg 40%
- Shrimp (3 ounces) Calories 84, Protein 18g, Vitamin B12 1.3mcg 21%,Niacin 2.2mg 11%, Iron 2.6mg 15%, Phosphorous 116mg 12%, Zinc 1.3mg 9%, Selenium 33.7mcg 48%
- Tuna (3 ounces) Calories 122, Protein 20g, Vitamin B6 0.4mg 19%, Vitamin B12 8.0mcg 134%, Thiamin 0.2mg 14%, Riboflavin 0.2mg 13%, Phosphorous 216mg 22%, Niacin 7.4mg 37%
- Lean Beef (3 ounces) Calories 154, Protein 21g, Vitamin B6 0.4mg 18%, Vitamin B12 2.2mcg 37%, Niacin 5.1mg 25%, Selenium 16.6mcg 24%, Iron 2.2mg 12%
- Chicken (3 ounces) Calories 142, Protein 27g, Vitamin B6 0.5mg 26%, Phosphorous 196% 20%, Niacin 11.8mg 59%, Selenium 23.7mcg 34%
- Turkey (3 ounces) Calories 115, Protein 24g, Vitamin B6 0.6mg 28%, Phosphorous 204mg 20%, Niacin 5.8mg 29%, Selenium 24.4mcg 35%
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