Liver, (pork, chicken, lamb), cooked 3 oz7.0-15.2
Oysters 3 oz6.0-7.8
Cream of wheat
all types, cooked - fortified with iron
1/2 cup4.7-6.0
Beef tenderloin, lean, all grades, cooked 3 oz3.0
Beef cuts, average, all grades, cooked 3 oz2.5
Ground beef, cooked, 93% lean 3 oz2.4
Lamb, average, cooked 3 oz1.6
Beans & Peas, cooked 1/2 cup1.3-3.3
Pork or Chicken, various cuts, cooked 3 oz0.7-1.6
Spinach, raw1 cup0.8
Ham, roasted 3 oz0.8
Turkey, various cuts, cooked 3 oz0.6-1.2
Source: United States Department of Agriculture, “National Nutrient Database for Standard Reference Release 27” www.ndb.nal.usda.gov/ndb/foods
[Accessed September 14, 2015].

Liver, (pork, chicken, lamb), cooked 3 oz60.0-71.9
Oysters & Mussels, cooked 3 oz11.0-24.5
Salmon, pink, w/bones drained, canned 3 oz4.2
Beef tenderloin, cooked 3 oz3.9
Ground beef, 93% lean 3 oz2.5
Tuna, light, canned in water 3 oz2.2-2.5
Hot dog, beef 100 g1.4
Swiss cheese 50g1.4
Turkey, roasted, dark meat 3 oz1.4
Milk (3.3%, 2%, 1%, skim)1 cup0.9-1.1
Egg, cooked2 large0.9
Ham2 slices0.24
Source: United States Department of Agriculture, “National Nutrient Database for Standard Reference Release 27” www.ndb.nal.usda.gov/ndb/foods
[Accessed September 14, 2015].

Oysters, cooked 3 oz (85g)28-67
Liver
(veal, beef, chicken, lamb, pork), cooked
3 oz (85g)3.4-9.6
Beef, various cuts, cooked 3 oz (85g)4.1-6.8
Crab, all varieties, cooked 3 oz (85g)3.0-6.5
Lamb, various cuts, cooked 3 oz (85g)4.1-4.9
Breakfast cereal, fortified¾ cup (30 g)3.8
Pork, various cuts, cooked 3 oz (85g)1.9-4.4
Cereal, bran¾ cup (30 g)3.8
Veal, various cuts, cooked3 oz (85 g)2.7-3.8
Baked beans, canned1 cup (250 mL)3.5
Turkey, various cuts, cooked 3 oz (85 g)1.5-3.0
Chicken, various cuts, cooked3 oz (85 g)0.7-1.4
Source: United States Department of Agriculture, “National Nutrient Database for Standard Reference Release 27” www.ndb.nal.usda.gov/ndb/foods
[Accessed September 14, 2015].

Power Plate Recipes

The following recipes were created by drawing on some of the richest sources of protein, iron, B vitamins and zinc. Try one and you’ll see: good nutrition and good taste can work together when you make it a Power Plate