Recommended Amounts

The Daily Value (DV) for Iron, Fe is 18 mg daily.

Foods rich in Iron, Fe

Flour, potato

• Iron, Fe: 12 mg
• Energy: 361 kcal
• Protein: 32 kcal
• Fat: 3.81 kcal
• Carbs: 320 kcal

Egg, yolk, dried

• Iron, Fe: 9.56 mg
• Energy: 669 kcal
• Protein: 135 kcal
• Fat: 237 kcal
• Carbs: 2.64 kcal

Egg, yolk, dried

• Iron, Fe: 9.28 mg
• Energy: 641 kcal
• Protein: 137 kcal
• Fat: 222 kcal
• Carbs: 4.28 kcal

Tomatoes, sun-dried

• Iron, Fe: 9.09 mg
• Energy: 258 kcal
• Protein: 56 kcal
• Fat: 12 kcal
• Carbs: 223 kcal

Natto

• Iron, Fe: 8.6 mg
• Energy: 211 kcal
• Protein: 78 kcal
• Fat: 44 kcal
• Carbs: 51 kcal

Egg, whole, dried

• Iron, Fe: 7.2 mg
• Energy: 592 kcal
• Protein: 192 kcal
• Fat: 176 kcal
• Carbs: 4.52 kcal

Lentils, dry

• Iron, Fe: 7.16 mg
• Energy: 360 kcal
• Protein: 94 kcal
• Fat: 7.7 kcal
• Carbs: 249 kcal

Egg, whole, dried

• Iron, Fe: 6.97 mg
• Energy: 558 kcal
• Protein: 192 kcal
• Fat: 159 kcal
• Carbs: 7.48 kcal

Nuts, cashew nuts, raw

• Iron, Fe: 6.68 mg
• Energy: 553 kcal
• Protein: 73 kcal
• Fat: 175 kcal
• Carbs: 121 kcal

Beans, cannellini, dry

• Iron, Fe: 6.67 mg
• Energy: 345 kcal
• Protein: 86 kcal
• Fat: 8.8 kcal
• Carbs: 239 kcal

Cookies, molasses

• Iron, Fe: 6.43 mg
• Energy: 430 kcal
• Protein: 22 kcal
• Fat: 51 kcal
• Carbs: 295 kcal

Blood sausage

• Iron, Fe: 6.4 mg
• Energy: 379 kcal
• Protein: 58 kcal
• Fat: 138 kcal
• Carbs: 5.16 kcal

Nuts, cashew nuts, raw

• Iron, Fe: 5.99 mg
• Energy: 565 kcal
• Protein: 70 kcal
• Fat: 155 kcal
• Carbs: 145 kcal

Blackeye pea, dry

• Iron, Fe: 5.93 mg
• Energy: 354 kcal
• Protein: 85 kcal
• Fat: 9.68 kcal
• Carbs: 247 kcal

Nuts, pine nuts, raw

• Iron, Fe: 5.36 mg
• Energy: 689 kcal
• Protein: 63 kcal
• Fat: 245 kcal
• Carbs: 74 kcal

Seeds, sunflower seed kernels, dry roasted, with salt added

• Iron, Fe: 5.21 mg
• Energy: 657 kcal
• Protein: 84 kcal
• Fat: 224 kcal
• Carbs: 68 kcal

Vital wheat gluten

• Iron, Fe: 5.2 mg
• Energy: 370 kcal
• Protein: 301 kcal
• Fat: 7.4 kcal
• Carbs: 55 kcal

Crackers, wheat, reduced fat

• Iron, Fe: 5.02 mg
• Energy: 444 kcal
• Protein: 37 kcal
• Fat: 53 kcal
• Carbs: 286 kcal

Crackers, cheese, reduced fat

• Iron, Fe: 4.8 mg
• Energy: 418 kcal
• Protein: 40 kcal
• Fat: 47 kcal
• Carbs: 273 kcal

Molasses

• Iron, Fe: 4.72 mg
• Energy: 290 kcal
• Protein: 0 kcal
• Fat: 0.4 kcal
• Carbs: 299 kcal

Tomato powder

• Iron, Fe: 4.56 mg
• Energy: 302 kcal
• Protein: 52 kcal
• Fat: 1.76 kcal
• Carbs: 299 kcal

Egg, yolk, raw, frozen, pasteurized

• Iron, Fe: 4.55 mg
• Energy: 296 kcal
• Protein: 62 kcal
• Fat: 102 kcal
• Carbs: 3.24 kcal

Oats, whole grain, rolled, old fashioned

• Iron, Fe: 4.34 mg
• Energy: 382 kcal
• Protein: 54 kcal
• Fat: 24 kcal
• Carbs: 275 kcal

Egg, yolk, raw, frozen, pasteurized

• Iron, Fe: 4.13 mg
• Energy: 291 kcal
• Protein: 62 kcal
• Fat: 100 kcal
• Carbs: 2.36 kcal

Almond butter, creamy

• Iron, Fe: 4.11 mg
• Energy: 645 kcal
• Protein: 83 kcal
• Fat: 212 kcal
• Carbs: 85 kcal

Yeast extract spread

• Iron, Fe: 4.04 mg
• Energy: 185 kcal
• Protein: 96 kcal
• Fat: 3.6 kcal
• Carbs: 82 kcal

Millet flour

• Iron, Fe: 3.94 mg
• Energy: 382 kcal
• Protein: 43 kcal
• Fat: 17 kcal
• Carbs: 300 kcal

Nuts, pistachio nuts, raw

• Iron, Fe: 3.92 mg
• Energy: 560 kcal
• Protein: 81 kcal
• Fat: 181 kcal
• Carbs: 109 kcal

Flour, whole wheat, unenriched

• Iron, Fe: 3.86 mg
• Energy: 370 kcal
• Protein: 60 kcal
• Fat: 11 kcal
• Carbs: 285 kcal

Chicken, meatless, breaded, fried

• Iron, Fe: 3.83 mg
• Energy: 234 kcal
• Protein: 85 kcal
• Fat: 51 kcal
• Carbs: 34 kcal

Oats, whole grain, steel cut

• Iron, Fe: 3.8 mg
• Energy: 381 kcal
• Protein: 50 kcal
• Fat: 23 kcal
• Carbs: 279 kcal

Seeds, sunflower seed kernels, dry roasted, with salt added

• Iron, Fe: 3.8 mg
• Energy: 582 kcal
• Protein: 77 kcal
• Fat: 199 kcal
• Carbs: 96 kcal

Flour, spelt, whole grain

• Iron, Fe: 3.77 mg
• Energy: 364 kcal
• Protein: 58 kcal
• Fat: 10 kcal
• Carbs: 283 kcal

Nuts, almonds, dry roasted, with salt added

• Iron, Fe: 3.73 mg
• Energy: 598 kcal
• Protein: 84 kcal
• Fat: 210 kcal
• Carbs: 84 kcal

Nuts, macadamia nuts, raw

• Iron, Fe: 3.69 mg
• Energy: 718 kcal
• Protein: 32 kcal
• Fat: 303 kcal
• Carbs: 55 kcal

Glutino, Gluten Free Wafers, Milk Chocolate

• Iron, Fe: 3.67 mg
• Energy: 541 kcal
• Protein: 16 kcal
• Fat: 122 kcal
• Carbs: 251 kcal

Bread, wheat

• Iron, Fe: 3.6 mg
• Energy: 274 kcal
• Protein: 43 kcal
• Fat: 18 kcal
• Carbs: 190 kcal

Crackers, milk

• Iron, Fe: 3.58 mg
• Energy: 446 kcal
• Protein: 30 kcal
• Fat: 55 kcal
• Carbs: 287 kcal

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

• Iron, Fe: 3.57 mg
• Energy: 217 kcal
• Protein: 110 kcal
• Fat: 44 kcal
• Carbs: 0 kcal

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

• Iron, Fe: 3.53 mg
• Energy: 219 kcal
• Protein: 109 kcal
• Fat: 46 kcal
• Carbs: 0 kcal

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

• Iron, Fe: 3.53 mg
• Energy: 212 kcal
• Protein: 109 kcal
• Fat: 46 kcal
• Carbs: 0 kcal

Crackers, cheese, whole grain

• Iron, Fe: 3.46 mg
• Energy: 412 kcal
• Protein: 38 kcal
• Fat: 64 kcal
• Carbs: 229 kcal

Nuts, pistachio nuts, raw

• Iron, Fe: 3.46 mg
• Energy: 598 kcal
• Protein: 82 kcal
• Fat: 180 kcal
• Carbs: 111 kcal

Bread, oat bran, toasted

• Iron, Fe: 3.43 mg
• Energy: 259 kcal
• Protein: 46 kcal
• Fat: 19 kcal
• Carbs: 175 kcal

Phyllo dough

• Iron, Fe: 3.21 mg
• Energy: 299 kcal
• Protein: 28 kcal
• Fat: 24 kcal
• Carbs: 210 kcal

Cookie, vanilla with caramel, coconut, and chocolate coating

• Iron, Fe: 3.2 mg
• Energy: 489 kcal
• Protein: 14 kcal
• Fat: 103 kcal
• Carbs: 256 kcal

Nuts, almonds, dry roasted, with salt added

• Iron, Fe: 3.17 mg
• Energy: 667 kcal
• Protein: 82 kcal
• Fat: 231 kcal
• Carbs: 65 kcal

Bread, oat bran

• Iron, Fe: 3.12 mg
• Energy: 236 kcal
• Protein: 42 kcal
• Fat: 18 kcal
• Carbs: 159 kcal

Bread, rye, toasted

• Iron, Fe: 3.1 mg
• Energy: 284 kcal
• Protein: 38 kcal
• Fat: 14 kcal
• Carbs: 212 kcal

Dandelion greens, raw

• Iron, Fe: 3.1 mg
• Energy: 45 kcal
• Protein: 11 kcal
• Fat: 2.8 kcal
• Carbs: 37 kcal

Restaurant, Chinese, sweet and sour pork

• Iron, Fe: 3.07 mg
• Energy: 260 kcal
• Protein: 36 kcal
• Fat: 54 kcal
• Carbs: 102 kcal

Restaurant, Chinese, sweet and sour pork

• Iron, Fe: 3.07 mg
• Energy: 260 kcal
• Protein: 36 kcal
• Fat: 54 kcal
• Carbs: 102 kcal

Restaurant, Chinese, sweet and sour pork

• Iron, Fe: 3.07 mg
• Energy: 270 kcal
• Protein: 36 kcal
• Fat: 63 kcal
• Carbs: 93 kcal

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted

• Iron, Fe: 3.04 mg
• Energy: 176 kcal
• Protein: 111 kcal
• Fat: 25 kcal
• Carbs: 0 kcal

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted

• Iron, Fe: 3.04 mg
• Energy: 168 kcal
• Protein: 111 kcal
• Fat: 25 kcal
• Carbs: 0 kcal

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted

• Iron, Fe: 3.04 mg
• Energy: 169 kcal
• Protein: 110 kcal
• Fat: 26 kcal
• Carbs: 0 kcal

Cookie, chocolate, with icing or coating

• Iron, Fe: 3 mg
• Energy: 507 kcal
• Protein: 18 kcal
• Fat: 97 kcal
• Carbs: 271 kcal

Bread, oatmeal, toasted

• Iron, Fe: 2.94 mg
• Energy: 292 kcal
• Protein: 37 kcal
• Fat: 19 kcal
• Carbs: 211 kcal

Bread, pumpernickel

• Iron, Fe: 2.87 mg
• Energy: 250 kcal
• Protein: 35 kcal
• Fat: 12 kcal
• Carbs: 190 kcal

Bread, rye

• Iron, Fe: 2.83 mg
• Energy: 259 kcal
• Protein: 34 kcal
• Fat: 13 kcal
• Carbs: 193 kcal

Spinach, raw

• Iron, Fe: 2.71 mg
• Energy: 23 kcal
• Protein: 11 kcal
• Fat: 1.56 kcal
• Carbs: 15 kcal

Tempeh

• Iron, Fe: 2.7 mg
• Energy: 192 kcal
• Protein: 81 kcal
• Fat: 43 kcal
• Carbs: 31 kcal

Bread, oatmeal

• Iron, Fe: 2.7 mg
• Energy: 269 kcal
• Protein: 34 kcal
• Fat: 18 kcal
• Carbs: 194 kcal

Crackers, multigrain

• Iron, Fe: 2.59 mg
• Energy: 482 kcal
• Protein: 28 kcal
• Fat: 82 kcal
• Carbs: 270 kcal

Beet greens, raw

• Iron, Fe: 2.57 mg
• Energy: 22 kcal
• Protein: 8.8 kcal
• Fat: 0.52 kcal
• Carbs: 17 kcal

Bread, whole-wheat, commercially prepared

• Iron, Fe: 2.56 mg
• Energy: 254 kcal
• Protein: 49 kcal
• Fat: 14 kcal
• Carbs: 172 kcal

Bread, cinnamon

• Iron, Fe: 2.54 mg
• Energy: 253 kcal
• Protein: 28 kcal
• Fat: 21 kcal
• Carbs: 178 kcal

Hummus, commercial

• Iron, Fe: 2.54 mg
• Energy: 237 kcal
• Protein: 31 kcal
• Fat: 71 kcal
• Carbs: 60 kcal

Millet, whole grain

• Iron, Fe: 2.53 mg
• Energy: 376 kcal
• Protein: 40 kcal
• Fat: 17 kcal
• Carbs: 298 kcal

Miso

• Iron, Fe: 2.49 mg
• Energy: 198 kcal
• Protein: 51 kcal
• Fat: 24 kcal
• Carbs: 101 kcal

Bread, cheese

• Iron, Fe: 2.49 mg
• Energy: 408 kcal
• Protein: 42 kcal
• Fat: 83 kcal
• Carbs: 179 kcal

Bread, whole-wheat, commercially prepared

• Iron, Fe: 2.47 mg
• Energy: 252 kcal
• Protein: 50 kcal
• Fat: 14 kcal
• Carbs: 171 kcal

Buckwheat, whole grain

• Iron, Fe: 2.44 mg
• Energy: 356 kcal
• Protein: 44 kcal
• Fat: 12 kcal
• Carbs: 285 kcal

Cookie, butter or sugar, with chocolate icing or filling

• Iron, Fe: 2.44 mg
• Energy: 503 kcal
• Protein: 16 kcal
• Fat: 94 kcal
• Carbs: 275 kcal

Flour, semolina, fine

• Iron, Fe: 2.43 mg
• Energy: 358 kcal
• Protein: 53 kcal
• Fat: 7.35 kcal
• Carbs: 288 kcal

Hummus, commercial

• Iron, Fe: 2.41 mg
• Energy: 243 kcal
• Protein: 29 kcal
• Fat: 68 kcal
• Carbs: 60 kcal

Candies, milk chocolate

• Iron, Fe: 2.35 mg
• Energy: 535 kcal
• Protein: 31 kcal
• Fat: 119 kcal
• Carbs: 238 kcal

Sausage, pork, chorizo, link or ground, cooked, pan-fried

• Iron, Fe: 2.34 mg
• Energy: 346 kcal
• Protein: 77 kcal
• Fat: 112 kcal
• Carbs: 11 kcal

Sausage, pork, chorizo, link or ground, cooked, pan-fried

• Iron, Fe: 2.34 mg
• Energy: 346 kcal
• Protein: 77 kcal
• Fat: 112 kcal
• Carbs: 11 kcal

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

• Iron, Fe: 2.34 mg
• Energy: 123 kcal
• Protein: 95 kcal
• Fat: 9.64 kcal
• Carbs: 0 kcal

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

• Iron, Fe: 2.34 mg
• Energy: 116 kcal
• Protein: 95 kcal
• Fat: 9.64 kcal
• Carbs: 0 kcal

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

• Iron, Fe: 2.34 mg
• Energy: 116 kcal
• Protein: 94 kcal
• Fat: 9.8 kcal
• Carbs: 0 kcal

Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw

• Iron, Fe: 2.26 mg
• Energy: 145 kcal
• Protein: 91 kcal
• Fat: 21 kcal
• Carbs: 0 kcal

Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw

• Iron, Fe: 2.26 mg
• Energy: 139 kcal
• Protein: 91 kcal
• Fat: 21 kcal
• Carbs: 0 kcal

Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw

• Iron, Fe: 2.26 mg
• Energy: 145 kcal
• Protein: 90 kcal
• Fat: 22 kcal
• Carbs: 0 kcal

Bread, potato

• Iron, Fe: 2.25 mg
• Energy: 266 kcal
• Protein: 50 kcal
• Fat: 13 kcal
• Carbs: 188 kcal

Beef, ground, 90% lean meat / 10% fat, raw

• Iron, Fe: 2.24 mg
• Energy: 176 kcal
• Protein: 80 kcal
• Fat: 40 kcal
• Carbs: 0 kcal

Buckwheat

• Iron, Fe: 2.2 mg
• Energy: 343 kcal
• Protein: 53 kcal
• Fat: 14 kcal
• Carbs: 286 kcal

Asparagus, raw

• Iron, Fe: 2.14 mg
• Energy: 20 kcal
• Protein: 8.8 kcal
• Fat: 0.48 kcal
• Carbs: 16 kcal

Broccoli raab, raw

• Iron, Fe: 2.14 mg
• Energy: 22 kcal
• Protein: 13 kcal
• Fat: 1.96 kcal
• Carbs: 11 kcal

Beef, ground, 90% lean meat / 10% fat, raw

• Iron, Fe: 2.13 mg
• Energy: 185 kcal
• Protein: 73 kcal
• Fat: 51 kcal
• Carbs: 0 kcal

Cookie, with peanut butter filling, chocolate-coated

• Iron, Fe: 2.1 mg
• Energy: 562 kcal
• Protein: 32 kcal
• Fat: 141 kcal
• Carbs: 212 kcal

Figs, dried, uncooked

• Iron, Fe: 2.03 mg
• Energy: 249 kcal
• Protein: 13 kcal
• Fat: 3.68 kcal
• Carbs: 256 kcal

Figs, dried, uncooked

• Iron, Fe: 2.03 mg
• Energy: 277 kcal
• Protein: 13 kcal
• Fat: 3.68 kcal
• Carbs: 256 kcal

Croissants, butter

• Iron, Fe: 2.03 mg
• Energy: 406 kcal
• Protein: 33 kcal
• Fat: 84 kcal
• Carbs: 183 kcal

Figs, dried, uncooked

• Iron, Fe: 2.03 mg
• Energy: 249 kcal
• Protein: 13 kcal
• Fat: 3.72 kcal
• Carbs: 255 kcal

Beef, ground, 80% lean meat / 20% fat, raw

• Iron, Fe: 1.97 mg
• Energy: 243 kcal
• Protein: 70 kcal
• Fat: 78 kcal
• Carbs: 0 kcal

Beef, ground, 80% lean meat / 20% fat, raw

• Iron, Fe: 1.94 mg
• Energy: 254 kcal
• Protein: 69 kcal
• Fat: 80 kcal
• Carbs: 0 kcal

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

• Iron, Fe: 1.93 mg
• Energy: 149 kcal
• Protein: 92 kcal
• Fat: 25 kcal
• Carbs: 0 kcal

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

• Iron, Fe: 1.9 mg
• Energy: 155 kcal
• Protein: 91 kcal
• Fat: 26 kcal
• Carbs: 0 kcal

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

• Iron, Fe: 1.9 mg
• Energy: 149 kcal
• Protein: 91 kcal
• Fat: 26 kcal
• Carbs: 0 kcal

Nuts, macadamia nuts, raw

• Iron, Fe: 1.88 mg
• Energy: 712 kcal
• Protein: 31 kcal
• Fat: 260 kcal
• Carbs: 96 kcal

Peanut butter, creamy

• Iron, Fe: 1.85 mg
• Energy: 632 kcal
• Protein: 96 kcal
• Fat: 198 kcal
• Carbs: 91 kcal

Pancakes, plain, reduced fat

• Iron, Fe: 1.71 mg
• Energy: 269 kcal
• Protein: 23 kcal
• Fat: 7.6 kcal
• Carbs: 229 kcal

Garlic, raw

• Iron, Fe: 1.7 mg
• Energy: 149 kcal
• Protein: 25 kcal
• Fat: 2 kcal
• Carbs: 132 kcal

Potato pancakes

• Iron, Fe: 1.67 mg
• Energy: 268 kcal
• Protein: 24 kcal
• Fat: 59 kcal
• Carbs: 111 kcal

Mustard greens, raw

• Iron, Fe: 1.64 mg
• Energy: 27 kcal
• Protein: 11 kcal
• Fat: 1.68 kcal
• Carbs: 19 kcal

Mustard, prepared, yellow

• Iron, Fe: 1.61 mg
• Energy: 60 kcal
• Protein: 15 kcal
• Fat: 13 kcal
• Carbs: 23 kcal

Kale, raw

• Iron, Fe: 1.6 mg
• Energy: 43 kcal
• Protein: 12 kcal
• Fat: 5.96 kcal
• Carbs: 18 kcal

Kale, raw

• Iron, Fe: 1.6 mg
• Energy: 35 kcal
• Protein: 12 kcal
• Fat: 5.96 kcal
• Carbs: 18 kcal

Chives, raw

• Iron, Fe: 1.6 mg
• Energy: 30 kcal
• Protein: 13 kcal
• Fat: 2.92 kcal
• Carbs: 17 kcal

Mustard, prepared, yellow

• Iron, Fe: 1.59 mg
• Energy: 69 kcal
• Protein: 17 kcal
• Fat: 14 kcal
• Carbs: 21 kcal

Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles

• Iron, Fe: 1.56 mg
• Energy: 220 kcal
• Protein: 108 kcal
• Fat: 46 kcal
• Carbs: 0 kcal

Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles

• Iron, Fe: 1.56 mg
• Energy: 213 kcal
• Protein: 108 kcal
• Fat: 46 kcal
• Carbs: 0 kcal

Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles

• Iron, Fe: 1.56 mg
• Energy: 213 kcal
• Protein: 108 kcal
• Fat: 46 kcal
• Carbs: 0 kcal

Peanuts, raw

• Iron, Fe: 1.55 mg
• Energy: 588 kcal
• Protein: 93 kcal
• Fat: 173 kcal
• Carbs: 106 kcal

Sausage, breakfast sausage, beef, pre-cooked, unprepared

• Iron, Fe: 1.55 mg
• Energy: 325 kcal
• Protein: 53 kcal
• Fat: 115 kcal
• Carbs: 13 kcal

Sausage, breakfast sausage, beef, pre-cooked, unprepared

• Iron, Fe: 1.55 mg
• Energy: 341 kcal
• Protein: 53 kcal
• Fat: 115 kcal
• Carbs: 13 kcal

Flour, rice, brown

• Iron, Fe: 1.5 mg
• Energy: 365 kcal
• Protein: 29 kcal
• Fat: 15 kcal
• Carbs: 302 kcal

Restaurant, Latino, pupusas con frijoles (pupusas, bean)

• Iron, Fe: 1.46 mg
• Energy: 229 kcal
• Protein: 22 kcal
• Fat: 36 kcal
• Carbs: 126 kcal

Restaurant, Latino, pupusas con frijoles (pupusas, bean)

• Iron, Fe: 1.46 mg
• Energy: 229 kcal
• Protein: 22 kcal
• Fat: 36 kcal
• Carbs: 126 kcal

Sausage, breakfast sausage, beef, pre-cooked, unprepared

• Iron, Fe: 1.45 mg
• Energy: 327 kcal
• Protein: 52 kcal
• Fat: 113 kcal
• Carbs: 18 kcal

Brussels sprouts, raw

• Iron, Fe: 1.4 mg
• Energy: 43 kcal
• Protein: 14 kcal
• Fat: 1.2 kcal
• Carbs: 36 kcal

Potato flour

• Iron, Fe: 1.38 mg
• Energy: 357 kcal
• Protein: 28 kcal
• Fat: 1.36 kcal
• Carbs: 332 kcal

Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

• Iron, Fe: 1.37 mg
• Energy: 122 kcal
• Protein: 94 kcal
• Fat: 9.92 kcal
• Carbs: 0 kcal

Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

• Iron, Fe: 1.37 mg
• Energy: 116 kcal
• Protein: 94 kcal
• Fat: 9.92 kcal
• Carbs: 0 kcal

Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

• Iron, Fe: 1.37 mg
• Energy: 116 kcal
• Protein: 94 kcal
• Fat: 10 kcal
• Carbs: 0 kcal

Sausage, turkey, breakfast links, mild, raw

• Iron, Fe: 1.34 mg
• Energy: 174 kcal
• Protein: 64 kcal
• Fat: 42 kcal
• Carbs: 13 kcal

Sausage, Italian, pork, mild, cooked, pan-fried

• Iron, Fe: 1.29 mg
• Energy: 322 kcal
• Protein: 73 kcal
• Fat: 105 kcal
• Carbs: 8.6 kcal

Sausage, Italian, pork, mild, cooked, pan-fried

• Iron, Fe: 1.29 mg
• Energy: 317 kcal
• Protein: 73 kcal
• Fat: 105 kcal
• Carbs: 8.6 kcal

Broccoli raab, cooked

• Iron, Fe: 1.27 mg
• Energy: 25 kcal
• Protein: 15 kcal
• Fat: 2.08 kcal
• Carbs: 12 kcal

Spinach, baby

• Iron, Fe: 1.26 mg
• Energy: 27 kcal
• Protein: 11 kcal
• Fat: 2.48 kcal
• Carbs: 9.63 kcal

Spinach, baby

• Iron, Fe: 1.26 mg
• Energy: 27 kcal
• Protein: 11 kcal
• Fat: 2.48 kcal
• Carbs: 9.63 kcal

Sausage, Italian, pork, mild, cooked, pan-fried

• Iron, Fe: 1.25 mg
• Energy: 324 kcal
• Protein: 74 kcal
• Fat: 106 kcal
• Carbs: 7.44 kcal

Onion rings, breaded, par fried, frozen, prepared, heated in oven

• Iron, Fe: 1.25 mg
• Energy: 276 kcal
• Protein: 17 kcal
• Fat: 57 kcal
• Carbs: 135 kcal

Spinach souffle

• Iron, Fe: 1.19 mg
• Energy: 172 kcal
• Protein: 32 kcal
• Fat: 52 kcal
• Carbs: 24 kcal

Sausage, turkey, breakfast links, mild, raw

• Iron, Fe: 1.17 mg
• Energy: 169 kcal
• Protein: 67 kcal
• Fat: 42 kcal
• Carbs: 3.72 kcal

Sausage, turkey, breakfast links, mild, raw

• Iron, Fe: 1.17 mg
• Energy: 164 kcal
• Protein: 67 kcal
• Fat: 42 kcal
• Carbs: 3.72 kcal

Turkey, ground, 93% lean, 7% fat, raw

• Iron, Fe: 1.17 mg
• Energy: 150 kcal
• Protein: 75 kcal
• Fat: 33 kcal
• Carbs: 0 kcal

Frankfurter, beef, unheated

• Iron, Fe: 1.14 mg
• Energy: 310 kcal
• Protein: 47 kcal
• Fat: 112 kcal
• Carbs: 12 kcal

Onion rings, breaded, par fried, frozen, prepared, heated in oven

• Iron, Fe: 1.14 mg
• Energy: 293 kcal
• Protein: 18 kcal
• Fat: 58 kcal
• Carbs: 145 kcal

Frankfurter, beef, unheated

• Iron, Fe: 1.12 mg
• Energy: 315 kcal
• Protein: 47 kcal
• Fat: 112 kcal
• Carbs: 12 kcal

Ice cream cookie sandwich

• Iron, Fe: 1.1 mg
• Energy: 240 kcal
• Protein: 15 kcal
• Fat: 30 kcal
• Carbs: 158 kcal

Ravioli, meat-filled, with tomato sauce or meat sauce, canned

• Iron, Fe: 1.09 mg
• Energy: 97 kcal
• Protein: 13 kcal
• Fat: 14 kcal
• Carbs: 53 kcal

Spinach, mature

• Iron, Fe: 1.05 mg
• Energy: 28 kcal
• Protein: 12 kcal
• Fat: 2.42 kcal
• Carbs: 11 kcal

Spinach, mature

• Iron, Fe: 1.05 mg
• Energy: 28 kcal
• Protein: 12 kcal
• Fat: 2.42 kcal
• Carbs: 11 kcal

Beans, snap, green, raw

• Iron, Fe: 1.03 mg
• Energy: 31 kcal
• Protein: 7.32 kcal
• Fat: 0.88 kcal
• Carbs: 28 kcal

Flour, 00

• Iron, Fe: 0.99 mg
• Energy: 357 kcal
• Protein: 46 kcal
• Fat: 6.08 kcal
• Carbs: 298 kcal

Lettuce, cos or romaine, raw

• Iron, Fe: 0.97 mg
• Energy: 17 kcal
• Protein: 4.92 kcal
• Fat: 1.2 kcal
• Carbs: 13 kcal

Lettuce, cos or romaine, raw

• Iron, Fe: 0.95 mg
• Energy: 17 kcal
• Protein: 4.96 kcal
• Fat: 1.04 kcal
• Carbs: 13 kcal

Lettuce, cos or romaine, raw

• Iron, Fe: 0.95 mg
• Energy: 20 kcal
• Protein: 4.96 kcal
• Fat: 1.04 kcal
• Carbs: 13 kcal

Cream puff, eclair, custard or cream filled, iced

• Iron, Fe: 0.95 mg
• Energy: 334 kcal
• Protein: 18 kcal
• Fat: 74 kcal
• Carbs: 150 kcal

Cheese, parmesan, dry grated, reduced fat

• Iron, Fe: 0.9 mg
• Energy: 265 kcal
• Protein: 80 kcal
• Fat: 80 kcal
• Carbs: 5.48 kcal

Carrots, baby, raw

• Iron, Fe: 0.89 mg
• Energy: 35 kcal
• Protein: 2.56 kcal
• Fat: 0.52 kcal
• Carbs: 33 kcal

Beans, snap, green, canned, regular pack, drained solids

• Iron, Fe: 0.89 mg
• Energy: 21 kcal
• Protein: 4.2 kcal
• Fat: 1.64 kcal
• Carbs: 17 kcal

Restaurant, Latino, tamale, pork

• Iron, Fe: 0.87 mg
• Energy: 174 kcal
• Protein: 30 kcal
• Fat: 36 kcal
• Carbs: 63 kcal

Chicken spread

• Iron, Fe: 0.87 mg
• Energy: 158 kcal
• Protein: 72 kcal
• Fat: 70 kcal
• Carbs: 16 kcal

Pickle relish, sweet

• Iron, Fe: 0.87 mg
• Energy: 130 kcal
• Protein: 1.48 kcal
• Fat: 1.88 kcal
• Carbs: 140 kcal

Restaurant, Latino, tamale, pork

• Iron, Fe: 0.87 mg
• Energy: 174 kcal
• Protein: 29 kcal
• Fat: 36 kcal
• Carbs: 63 kcal

Kale, frozen, cooked, boiled, drained, without salt

• Iron, Fe: 0.84 mg
• Energy: 44 kcal
• Protein: 12 kcal
• Fat: 4.84 kcal
• Carbs: 21 kcal

Kale, frozen, cooked, boiled, drained, without salt

• Iron, Fe: 0.84 mg
• Energy: 36 kcal
• Protein: 12 kcal
• Fat: 4.84 kcal
• Carbs: 21 kcal

Chicken, ground, raw

• Iron, Fe: 0.82 mg
• Energy: 143 kcal
• Protein: 70 kcal
• Fat: 32 kcal
• Carbs: 0.16 kcal

Cheese, parmesan, hard

• Iron, Fe: 0.82 mg
• Energy: 392 kcal
• Protein: 143 kcal
• Fat: 100 kcal
• Carbs: 13 kcal

Cookies, coconut macaroon

• Iron, Fe: 0.82 mg
• Energy: 460 kcal
• Protein: 12 kcal
• Fat: 90 kcal
• Carbs: 245 kcal

Beets, raw

• Iron, Fe: 0.8 mg
• Energy: 43 kcal
• Protein: 6.44 kcal
• Fat: 0.68 kcal
• Carbs: 38 kcal

Cabbage, red, raw

• Iron, Fe: 0.8 mg
• Energy: 31 kcal
• Protein: 5.72 kcal
• Fat: 0.64 kcal
• Carbs: 29 kcal

Pork, ground, raw

• Iron, Fe: 0.79 mg
• Energy: 228 kcal
• Protein: 71 kcal
• Fat: 70 kcal
• Carbs: 0 kcal

Sauce, pasta, spaghetti/marinara, ready-to-serve

• Iron, Fe: 0.78 mg
• Energy: 51 kcal
• Protein: 5.64 kcal
• Fat: 5.92 kcal
• Carbs: 32 kcal

Beans, snap, green, canned, regular pack, drained solids

• Iron, Fe: 0.78 mg
• Energy: 24 kcal
• Protein: 4.16 kcal
• Fat: 1.56 kcal
• Carbs: 16 kcal

Cheese, romano

• Iron, Fe: 0.77 mg
• Energy: 387 kcal
• Protein: 127 kcal
• Fat: 108 kcal
• Carbs: 15 kcal

Eggplant, pickled

• Iron, Fe: 0.77 mg
• Energy: 49 kcal
• Protein: 3.6 kcal
• Fat: 2.8 kcal
• Carbs: 39 kcal

Cheese, colby

• Iron, Fe: 0.76 mg
• Energy: 394 kcal
• Protein: 95 kcal
• Fat: 128 kcal
• Carbs: 10 kcal

Bread, french or vienna, whole wheat

• Iron, Fe: 0.75 mg
• Energy: 239 kcal
• Protein: 33 kcal
• Fat: 4.16 kcal
• Carbs: 196 kcal

Broccoli, raw

• Iron, Fe: 0.73 mg
• Energy: 34 kcal
• Protein: 11 kcal
• Fat: 1.48 kcal
• Carbs: 27 kcal

Sauce, pasta, spaghetti/marinara, ready-to-serve

• Iron, Fe: 0.73 mg
• Energy: 50 kcal
• Protein: 5.56 kcal
• Fat: 6.44 kcal
• Carbs: 30 kcal

Cheese, monterey

• Iron, Fe: 0.72 mg
• Energy: 373 kcal
• Protein: 98 kcal
• Fat: 121 kcal
• Carbs: 2.72 kcal

Vinegar, balsamic

• Iron, Fe: 0.72 mg
• Energy: 88 kcal
• Protein: 1.96 kcal
• Fat: 0 kcal
• Carbs: 68 kcal

Mushroom, oyster

• Iron, Fe: 0.7 mg
• Energy: 41 kcal
• Protein: 12 kcal
• Fat: 0.75 kcal
• Carbs: 28 kcal

Mushroom, oyster

• Iron, Fe: 0.7 mg
• Energy: 41 kcal
• Protein: 12 kcal
• Fat: 0.75 kcal
• Carbs: 28 kcal

Broccoli, raw

• Iron, Fe: 0.69 mg
• Energy: 32 kcal
• Protein: 10 kcal
• Fat: 1.36 kcal
• Carbs: 25 kcal

Broccoli, raw

• Iron, Fe: 0.69 mg
• Energy: 39 kcal
• Protein: 10 kcal
• Fat: 1.36 kcal
• Carbs: 25 kcal

Raspberries, raw

• Iron, Fe: 0.69 mg
• Energy: 52 kcal
• Protein: 4.8 kcal
• Fat: 2.6 kcal
• Carbs: 48 kcal

Mushroom, lion's mane

• Iron, Fe: 0.69 mg
• Energy: 43 kcal
• Protein: 10 kcal
• Fat: 1.03 kcal
• Carbs: 30 kcal

Mushroom, lion's mane

• Iron, Fe: 0.69 mg
• Energy: 43 kcal
• Protein: 10 kcal
• Fat: 1.03 kcal
• Carbs: 30 kcal

Restaurant, Chinese, fried rice, without meat

• Iron, Fe: 0.66 mg
• Energy: 174 kcal
• Protein: 16 kcal
• Fat: 12 kcal
• Carbs: 131 kcal

Beans, snap, green, raw

• Iron, Fe: 0.65 mg
• Energy: 40 kcal
• Protein: 7.88 kcal
• Fat: 1.1 kcal
• Carbs: 30 kcal

Cheese, feta

• Iron, Fe: 0.65 mg
• Energy: 265 kcal
• Protein: 57 kcal
• Fat: 86 kcal
• Carbs: 16 kcal

Sauce, barbecue

• Iron, Fe: 0.64 mg
• Energy: 172 kcal
• Protein: 3.28 kcal
• Fat: 2.52 kcal
• Carbs: 163 kcal

Blackberries, raw

• Iron, Fe: 0.62 mg
• Energy: 43 kcal
• Protein: 5.56 kcal
• Fat: 1.96 kcal
• Carbs: 38 kcal

Ham salad spread

• Iron, Fe: 0.59 mg
• Energy: 216 kcal
• Protein: 35 kcal
• Fat: 62 kcal
• Carbs: 43 kcal

Cheese, Mexican blend

• Iron, Fe: 0.59 mg
• Energy: 384 kcal
• Protein: 94 kcal
• Fat: 129 kcal
• Carbs: 0.52 kcal

Broccoli, chinese, raw

• Iron, Fe: 0.59 mg
• Energy: 26 kcal
• Protein: 4.8 kcal
• Fat: 3.04 kcal
• Carbs: 19 kcal

Ham, sliced, pre-packaged, deli meat (96%fat free, water added)

• Iron, Fe: 0.59 mg
• Energy: 107 kcal
• Protein: 67 kcal
• Fat: 16 kcal
• Carbs: 2.8 kcal

Ham, sliced, pre-packaged, deli meat (96%fat free, water added)

• Iron, Fe: 0.58 mg
• Energy: 101 kcal
• Protein: 67 kcal
• Fat: 15 kcal
• Carbs: 1.08 kcal

Radicchio, raw

• Iron, Fe: 0.57 mg
• Energy: 23 kcal
• Protein: 5.72 kcal
• Fat: 1 kcal
• Carbs: 18 kcal

Broccoli, chinese, cooked

• Iron, Fe: 0.56 mg
• Energy: 22 kcal
• Protein: 4.56 kcal
• Fat: 2.88 kcal
• Carbs: 15 kcal

Soy milk, unsweetened, plain, shelf stable

• Iron, Fe: 0.54 mg
• Energy: 38 kcal
• Protein: 14 kcal
• Fat: 8.5 kcal
• Carbs: 5.17 kcal

Soy milk, unsweetened, plain, shelf stable

• Iron, Fe: 0.54 mg
• Energy: 38 kcal
• Protein: 14 kcal
• Fat: 8.5 kcal
• Carbs: 5.17 kcal

Cheese, provolone

• Iron, Fe: 0.52 mg
• Energy: 351 kcal
• Protein: 102 kcal
• Fat: 106 kcal
• Carbs: 8.56 kcal

Cheese, provolone, reduced fat

• Iron, Fe: 0.52 mg
• Energy: 274 kcal
• Protein: 99 kcal
• Fat: 70 kcal
• Carbs: 14 kcal

Wasabi

• Iron, Fe: 0.5 mg
• Energy: 292 kcal
• Protein: 8.92 kcal
• Fat: 44 kcal
• Carbs: 185 kcal

Pie, peach

• Iron, Fe: 0.5 mg
• Energy: 224 kcal
• Protein: 7.6 kcal
• Fat: 40 kcal
• Carbs: 132 kcal

Cheese, brie

• Iron, Fe: 0.5 mg
• Energy: 334 kcal
• Protein: 83 kcal
• Fat: 111 kcal
• Carbs: 1.8 kcal

Potato salad with egg

• Iron, Fe: 0.5 mg
• Energy: 157 kcal
• Protein: 7.84 kcal
• Fat: 38 kcal
• Carbs: 65 kcal

Cheese, parmesan, grated

• Iron, Fe: 0.49 mg
• Energy: 420 kcal
• Protein: 114 kcal
• Fat: 111 kcal
• Carbs: 56 kcal

Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised

• Iron, Fe: 0.49 mg
• Energy: 158 kcal
• Protein: 128 kcal
• Fat: 13 kcal
• Carbs: 0 kcal

Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised

• Iron, Fe: 0.49 mg
• Energy: 157 kcal
• Protein: 128 kcal
• Fat: 13 kcal
• Carbs: 0 kcal

Cornstarch

• Iron, Fe: 0.47 mg
• Energy: 381 kcal
• Protein: 1.04 kcal
• Fat: 0.2 kcal
• Carbs: 365 kcal

Collards, raw

• Iron, Fe: 0.47 mg
• Energy: 32 kcal
• Protein: 12 kcal
• Fat: 2.44 kcal
• Carbs: 22 kcal

Restaurant, Chinese, fried rice, without meat

• Iron, Fe: 0.46 mg
• Energy: 174 kcal
• Protein: 15 kcal
• Fat: 13 kcal
• Carbs: 130 kcal

Pepper, banana, raw

• Iron, Fe: 0.46 mg
• Energy: 27 kcal
• Protein: 6.64 kcal
• Fat: 1.8 kcal
• Carbs: 21 kcal

Raspberries, raw

• Iron, Fe: 0.45 mg
• Energy: 57 kcal
• Protein: 4.03 kcal
• Fat: 0.75 kcal
• Carbs: 52 kcal

Raspberries, raw

• Iron, Fe: 0.45 mg
• Energy: 57 kcal
• Protein: 4.03 kcal
• Fat: 0.75 kcal
• Carbs: 52 kcal

Cheese, parmesan, grated

• Iron, Fe: 0.45 mg
• Energy: 420 kcal
• Protein: 118 kcal
• Fat: 112 kcal
• Carbs: 50 kcal

Vinegar, red wine

• Iron, Fe: 0.45 mg
• Energy: 19 kcal
• Protein: 0.16 kcal
• Fat: 0 kcal
• Carbs: 1.08 kcal

Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)

• Iron, Fe: 0.44 mg
• Energy: 36 kcal
• Protein: 3.12 kcal
• Fat: 1.84 kcal
• Carbs: 32 kcal

Cheese, brick

• Iron, Fe: 0.43 mg
• Energy: 371 kcal
• Protein: 93 kcal
• Fat: 119 kcal
• Carbs: 11 kcal

Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)

• Iron, Fe: 0.43 mg
• Energy: 37 kcal
• Protein: 3.24 kcal
• Fat: 1.88 kcal
• Carbs: 32 kcal

Sauce, salsa, ready-to-serve

• Iron, Fe: 0.42 mg
• Energy: 29 kcal
• Protein: 5.76 kcal
• Fat: 0.76 kcal
• Carbs: 27 kcal

Sauce, salsa, ready-to-serve

• Iron, Fe: 0.42 mg
• Energy: 34 kcal
• Protein: 5.76 kcal
• Fat: 0.76 kcal
• Carbs: 27 kcal

Honey

• Iron, Fe: 0.42 mg
• Energy: 304 kcal
• Protein: 1.2 kcal
• Fat: 0 kcal
• Carbs: 330 kcal

Strudel, apple

• Iron, Fe: 0.42 mg
• Energy: 274 kcal
• Protein: 13 kcal
• Fat: 45 kcal
• Carbs: 164 kcal

Cauliflower, raw

• Iron, Fe: 0.42 mg
• Energy: 25 kcal
• Protein: 7.68 kcal
• Fat: 1.12 kcal
• Carbs: 20 kcal

Sauce, salsa, ready-to-serve

• Iron, Fe: 0.42 mg
• Energy: 29 kcal
• Protein: 6.08 kcal
• Fat: 0.68 kcal
• Carbs: 27 kcal

Cheese, muenster

• Iron, Fe: 0.41 mg
• Energy: 368 kcal
• Protein: 94 kcal
• Fat: 120 kcal
• Carbs: 4.48 kcal

Strawberries, raw

• Iron, Fe: 0.41 mg
• Energy: 32 kcal
• Protein: 2.68 kcal
• Fat: 1.2 kcal
• Carbs: 31 kcal

Lettuce, leaf, red, raw

• Iron, Fe: 0.4 mg
• Energy: 18 kcal
• Protein: 3.53 kcal
• Fat: 0.43 kcal
• Carbs: 13 kcal

Kohlrabi, raw

• Iron, Fe: 0.4 mg
• Energy: 27 kcal
• Protein: 6.8 kcal
• Fat: 0.4 kcal
• Carbs: 25 kcal

Sweet potatoes, orange flesh, without skin, raw

• Iron, Fe: 0.4 mg
• Energy: 79 kcal
• Protein: 6.31 kcal
• Fat: 1.5 kcal
• Carbs: 69 kcal

Potatoes, red, without skin, raw

• Iron, Fe: 0.39 mg
• Energy: 76 kcal
• Protein: 8.25 kcal
• Fat: 0.99 kcal
• Carbs: 65 kcal

Potatoes, russet, without skin, raw

• Iron, Fe: 0.38 mg
• Energy: 83 kcal
• Protein: 9.1 kcal
• Fat: 1.44 kcal
• Carbs: 71 kcal

Melons, cantaloupe, raw

• Iron, Fe: 0.38 mg
• Energy: 34 kcal
• Protein: 3.28 kcal
• Fat: 0.72 kcal
• Carbs: 33 kcal

Melons, cantaloupe, raw

• Iron, Fe: 0.38 mg
• Energy: 38 kcal
• Protein: 3.28 kcal
• Fat: 0.72 kcal
• Carbs: 33 kcal

Potatoes, gold, without skin, raw

• Iron, Fe: 0.37 mg
• Energy: 73 kcal
• Protein: 7.25 kcal
• Fat: 1.06 kcal
• Carbs: 64 kcal

Peppers, bell, orange, raw

• Iron, Fe: 0.37 mg
• Energy: 32 kcal
• Protein: 3.53 kcal
• Fat: 0.62 kcal
• Carbs: 27 kcal

Cheese spread, American or Cheddar cheese base, reduced fat

• Iron, Fe: 0.36 mg
• Energy: 176 kcal
• Protein: 54 kcal
• Fat: 36 kcal
• Carbs: 43 kcal

Peppers, bell, yellow, raw

• Iron, Fe: 0.36 mg
• Energy: 31 kcal
• Protein: 3.28 kcal
• Fat: 0.48 kcal
• Carbs: 26 kcal

Peppers, bell, red, raw

• Iron, Fe: 0.35 mg
• Energy: 31 kcal
• Protein: 3.58 kcal
• Fat: 0.5 kcal
• Carbs: 27 kcal

Peaches, yellow, raw

• Iron, Fe: 0.34 mg
• Energy: 46 kcal
• Protein: 3.64 kcal
• Fat: 1.08 kcal
• Carbs: 40 kcal

Blueberries, raw

• Iron, Fe: 0.34 mg
• Energy: 64 kcal
• Protein: 2.81 kcal
• Fat: 1.23 kcal
• Carbs: 58 kcal

Blueberries, raw

• Iron, Fe: 0.34 mg
• Energy: 64 kcal
• Protein: 2.81 kcal
• Fat: 1.23 kcal
• Carbs: 58 kcal

Cheese, camembert

• Iron, Fe: 0.33 mg
• Energy: 300 kcal
• Protein: 79 kcal
• Fat: 97 kcal
• Carbs: 1.84 kcal

Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)

• Iron, Fe: 0.33 mg
• Energy: 47 kcal
• Protein: 3.64 kcal
• Fat: 0.6 kcal
• Carbs: 47 kcal

Lettuce, leaf, green, raw

• Iron, Fe: 0.32 mg
• Energy: 22 kcal
• Protein: 4.38 kcal
• Fat: 0.63 kcal
• Carbs: 16 kcal

Kiwifruit, green, raw

• Iron, Fe: 0.31 mg
• Energy: 61 kcal
• Protein: 4.56 kcal
• Fat: 2.08 kcal
• Carbs: 59 kcal

Nectarines, raw

• Iron, Fe: 0.3 mg
• Energy: 43 kcal
• Protein: 4.24 kcal
• Fat: 1.12 kcal
• Carbs: 37 kcal

Carrots, raw

• Iron, Fe: 0.3 mg
• Energy: 41 kcal
• Protein: 3.72 kcal
• Fat: 0.96 kcal
• Carbs: 38 kcal

Almond milk, unsweetened, plain, shelf stable

• Iron, Fe: 0.29 mg
• Energy: 15 kcal
• Protein: 2.22 kcal
• Fat: 4.88 kcal
• Carbs: 1.35 kcal

Almond milk, unsweetened, plain, shelf stable

• Iron, Fe: 0.29 mg
• Energy: 15 kcal
• Protein: 2.22 kcal
• Fat: 4.88 kcal
• Carbs: 1.35 kcal

Strawberries, raw

• Iron, Fe: 0.28 mg
• Energy: 31 kcal
• Protein: 2.56 kcal
• Fat: 0.88 kcal
• Carbs: 31 kcal

Strawberries, raw

• Iron, Fe: 0.28 mg
• Energy: 35 kcal
• Protein: 2.56 kcal
• Fat: 0.88 kcal
• Carbs: 31 kcal

Nectarines, raw

• Iron, Fe: 0.28 mg
• Energy: 44 kcal
• Protein: 4.24 kcal
• Fat: 1.28 kcal
• Carbs: 42 kcal

Blueberries, raw

• Iron, Fe: 0.28 mg
• Energy: 57 kcal
• Protein: 2.96 kcal
• Fat: 1.32 kcal
• Carbs: 58 kcal

Cucumber, with peel, raw

• Iron, Fe: 0.28 mg
• Energy: 15 kcal
• Protein: 2.6 kcal
• Fat: 0.44 kcal
• Carbs: 15 kcal

Lettuce, romaine, green, raw

• Iron, Fe: 0.27 mg
• Energy: 21 kcal
• Protein: 3.91 kcal
• Fat: 0.29 kcal
• Carbs: 16 kcal

Ice cream sandwich

• Iron, Fe: 0.26 mg
• Energy: 237 kcal
• Protein: 17 kcal
• Fat: 34 kcal
• Carbs: 149 kcal

Pickles, cucumber, dill or kosher dill

• Iron, Fe: 0.26 mg
• Energy: 12 kcal
• Protein: 2 kcal
• Fat: 1.2 kcal
• Carbs: 9.64 kcal

Strawberries, raw

• Iron, Fe: 0.26 mg
• Energy: 36 kcal
• Protein: 2.56 kcal
• Fat: 0.88 kcal
• Carbs: 32 kcal

Strawberries, raw

• Iron, Fe: 0.26 mg
• Energy: 36 kcal
• Protein: 2.56 kcal
• Fat: 0.88 kcal
• Carbs: 32 kcal

Peaches, yellow, raw

• Iron, Fe: 0.25 mg
• Energy: 39 kcal
• Protein: 3.64 kcal
• Fat: 1 kcal
• Carbs: 38 kcal

Kiwifruit, green, raw

• Iron, Fe: 0.24 mg
• Energy: 64 kcal
• Protein: 4.24 kcal
• Fat: 1.76 kcal
• Carbs: 56 kcal

Watermelon, raw

• Iron, Fe: 0.24 mg
• Energy: 30 kcal
• Protein: 2.44 kcal
• Fat: 0.6 kcal
• Carbs: 30 kcal

Pickles, cucumber, dill or kosher dill

• Iron, Fe: 0.23 mg
• Energy: 14 kcal
• Protein: 1.92 kcal
• Fat: 1.72 kcal
• Carbs: 7.96 kcal

Eggplant, raw

• Iron, Fe: 0.23 mg
• Energy: 25 kcal
• Protein: 3.92 kcal
• Fat: 0.72 kcal
• Carbs: 24 kcal

Cheese, fontina

• Iron, Fe: 0.23 mg
• Energy: 389 kcal
• Protein: 102 kcal
• Fat: 125 kcal
• Carbs: 6.2 kcal

Cranberries, raw

• Iron, Fe: 0.23 mg
• Energy: 46 kcal
• Protein: 1.84 kcal
• Fat: 0.52 kcal
• Carbs: 48 kcal

Sauce, horseradish

• Iron, Fe: 0.23 mg
• Energy: 503 kcal
• Protein: 4.36 kcal
• Fat: 204 kcal
• Carbs: 40 kcal

Glutino, Gluten Free Cookies, Vanilla Creme

• Iron, Fe: 0.23 mg
• Energy: 487 kcal
• Protein: 8.76 kcal
• Fat: 75 kcal
• Carbs: 309 kcal

Mushrooms, white button

• Iron, Fe: 0.23 mg
• Energy: 31 kcal
• Protein: 12 kcal
• Fat: 1.48 kcal
• Carbs: 16 kcal

Mushrooms, white button

• Iron, Fe: 0.23 mg
• Energy: 31 kcal
• Protein: 12 kcal
• Fat: 1.48 kcal
• Carbs: 16 kcal

Flour, rice, white, unenriched

• Iron, Fe: 0.22 mg
• Energy: 359 kcal
• Protein: 28 kcal
• Fat: 5.2 kcal
• Carbs: 319 kcal

Cheese, mozzarella, low moisture, part-skim

• Iron, Fe: 0.22 mg
• Energy: 295 kcal
• Protein: 95 kcal
• Fat: 79 kcal
• Carbs: 22 kcal

Onions, raw

• Iron, Fe: 0.21 mg
• Energy: 40 kcal
• Protein: 4.4 kcal
• Fat: 0.4 kcal
• Carbs: 37 kcal

Melons, cantaloupe, raw

• Iron, Fe: 0.21 mg
• Energy: 34 kcal
• Protein: 3.36 kcal
• Fat: 0.76 kcal
• Carbs: 33 kcal

Ice cream, soft serve, chocolate

• Iron, Fe: 0.21 mg
• Energy: 222 kcal
• Protein: 16 kcal
• Fat: 52 kcal
• Carbs: 89 kcal

Cheese, mozzarella, low moisture, part-skim

• Iron, Fe: 0.2 mg
• Energy: 296 kcal
• Protein: 95 kcal
• Fat: 82 kcal
• Carbs: 18 kcal

Eggnog

• Iron, Fe: 0.2 mg
• Energy: 88 kcal
• Protein: 18 kcal
• Fat: 17 kcal
• Carbs: 32 kcal

Celery, raw

• Iron, Fe: 0.2 mg
• Energy: 14 kcal
• Protein: 2.76 kcal
• Fat: 0.68 kcal
• Carbs: 12 kcal

Watercress, raw

• Iron, Fe: 0.2 mg
• Energy: 11 kcal
• Protein: 9.2 kcal
• Fat: 0.4 kcal
• Carbs: 5.16 kcal

Grapes, green, seedless, raw

• Iron, Fe: 0.2 mg
• Energy: 80 kcal
• Protein: 3.6 kcal
• Fat: 0.93 kcal
• Carbs: 74 kcal

Grapes, green, seedless, raw

• Iron, Fe: 0.2 mg
• Energy: 80 kcal
• Protein: 3.6 kcal
• Fat: 0.93 kcal
• Carbs: 74 kcal

Jellies

• Iron, Fe: 0.19 mg
• Energy: 266 kcal
• Protein: 0.6 kcal
• Fat: 0.08 kcal
• Carbs: 280 kcal

Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)

• Iron, Fe: 0.19 mg
• Energy: 63 kcal
• Protein: 1.56 kcal
• Fat: 0.64 kcal
• Carbs: 60 kcal

Peppers, bell, green, raw

• Iron, Fe: 0.19 mg
• Energy: 23 kcal
• Protein: 2.86 kcal
• Fat: 0.43 kcal
• Carbs: 19 kcal

Cheese, dry white, queso seco

• Iron, Fe: 0.18 mg
• Energy: 326 kcal
• Protein: 98 kcal
• Fat: 97 kcal
• Carbs: 8.28 kcal

Cheese, dry white, queso seco

• Iron, Fe: 0.18 mg
• Energy: 325 kcal
• Protein: 98 kcal
• Fat: 97 kcal
• Carbs: 8.28 kcal

Egg, white, raw, frozen, pasteurized

• Iron, Fe: 0.18 mg
• Energy: 45 kcal
• Protein: 40 kcal
• Fat: 0.64 kcal
• Carbs: 2.96 kcal

Cheese, dry white, queso seco

• Iron, Fe: 0.18 mg
• Energy: 325 kcal
• Protein: 98 kcal
• Fat: 97 kcal
• Carbs: 8.16 kcal

Fish, haddock, raw

• Iron, Fe: 0.17 mg
• Energy: 69 kcal
• Protein: 65 kcal
• Fat: 1.8 kcal
• Carbs: 0 kcal

Dulce de Leche

• Iron, Fe: 0.17 mg
• Energy: 315 kcal
• Protein: 27 kcal
• Fat: 29 kcal
• Carbs: 221 kcal

Cheese, gruyere

• Iron, Fe: 0.17 mg
• Energy: 413 kcal
• Protein: 119 kcal
• Fat: 129 kcal
• Carbs: 1.44 kcal

Fish, haddock, raw

• Iron, Fe: 0.17 mg
• Energy: 74 kcal
• Protein: 65 kcal
• Fat: 1.8 kcal
• Carbs: 0 kcal

Cheese, Swiss, nonfat or fat free

• Iron, Fe: 0.17 mg
• Energy: 127 kcal
• Protein: 114 kcal
• Fat: 0 kcal
• Carbs: 14 kcal

Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)

• Iron, Fe: 0.17 mg
• Energy: 57 kcal
• Protein: 1.52 kcal
• Fat: 0.64 kcal
• Carbs: 60 kcal

Grapes, red, seedless, raw

• Iron, Fe: 0.16 mg
• Energy: 86 kcal
• Protein: 3.66 kcal
• Fat: 0.66 kcal
• Carbs: 81 kcal

Grapes, red, seedless, raw

• Iron, Fe: 0.16 mg
• Energy: 86 kcal
• Protein: 3.66 kcal
• Fat: 0.66 kcal
• Carbs: 81 kcal

Cheese, cheddar

• Iron, Fe: 0.16 mg
• Energy: 409 kcal
• Protein: 93 kcal
• Fat: 136 kcal
• Carbs: 9.76 kcal

Carrots, mature, raw

• Iron, Fe: 0.15 mg
• Energy: 48 kcal
• Protein: 3.77 kcal
• Fat: 1.4 kcal
• Carbs: 41 kcal

Marmalade, orange

• Iron, Fe: 0.15 mg
• Energy: 246 kcal
• Protein: 1.2 kcal
• Fat: 0 kcal
• Carbs: 265 kcal

Egg, white, dried

• Iron, Fe: 0.15 mg
• Energy: 382 kcal
• Protein: 324 kcal
• Fat: 0 kcal
• Carbs: 31 kcal

Mushrooms, shiitake

• Iron, Fe: 0.14 mg
• Energy: 44 kcal
• Protein: 9.66 kcal
• Fat: 0.78 kcal
• Carbs: 33 kcal

Mushrooms, shiitake

• Iron, Fe: 0.14 mg
• Energy: 44 kcal
• Protein: 9.66 kcal
• Fat: 0.78 kcal
• Carbs: 33 kcal

Cheese, parmesan, grated, refrigerated

• Iron, Fe: 0.14 mg
• Energy: 403 kcal
• Protein: 121 kcal
• Fat: 118 kcal
• Carbs: 17 kcal

Sherbet, orange

• Iron, Fe: 0.14 mg
• Energy: 144 kcal
• Protein: 4.4 kcal
• Fat: 8 kcal
• Carbs: 122 kcal

Rice noodles, cooked

• Iron, Fe: 0.14 mg
• Energy: 108 kcal
• Protein: 7.16 kcal
• Fat: 0.8 kcal
• Carbs: 96 kcal

Cheese, swiss

• Iron, Fe: 0.13 mg
• Energy: 393 kcal
• Protein: 108 kcal
• Fat: 124 kcal
• Carbs: 5.76 kcal

Cheese, swiss

• Iron, Fe: 0.13 mg
• Energy: 393 kcal
• Protein: 108 kcal
• Fat: 124 kcal
• Carbs: 5.76 kcal

Cheese, cottage, lowfat, 2% milkfat

• Iron, Fe: 0.13 mg
• Energy: 82 kcal
• Protein: 44 kcal
• Fat: 9.2 kcal
• Carbs: 17 kcal

Cheese, swiss

• Iron, Fe: 0.13 mg
• Energy: 393 kcal
• Protein: 108 kcal
• Fat: 124 kcal
• Carbs: 5.76 kcal

Cheese, limburger

• Iron, Fe: 0.13 mg
• Energy: 327 kcal
• Protein: 80 kcal
• Fat: 109 kcal
• Carbs: 1.96 kcal

Cheese, ricotta, whole milk

• Iron, Fe: 0.13 mg
• Energy: 150 kcal
• Protein: 30 kcal
• Fat: 41 kcal
• Carbs: 29 kcal

Cheese, cottage, lowfat, 2% milkfat

• Iron, Fe: 0.13 mg
• Energy: 81 kcal
• Protein: 42 kcal
• Fat: 9.08 kcal
• Carbs: 19 kcal

Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)

• Iron, Fe: 0.13 mg
• Energy: 49 kcal
• Protein: 3.64 kcal
• Fat: 0.6 kcal
• Carbs: 50 kcal

Tomato, roma

• Iron, Fe: 0.1 mg
• Energy: 22 kcal
• Protein: 2.78 kcal
• Fat: 1.7 kcal
• Carbs: 15 kcal

Tomato, roma

• Iron, Fe: 0.1 mg
• Energy: 22 kcal
• Protein: 2.78 kcal
• Fat: 1.7 kcal
• Carbs: 15 kcal

Cheese, ricotta, whole milk

• Iron, Fe: 0.1 mg
• Energy: 157 kcal
• Protein: 31 kcal
• Fat: 44 kcal
• Carbs: 27 kcal

Cheese, ricotta, whole milk

• Iron, Fe: 0.1 mg
• Energy: 158 kcal
• Protein: 31 kcal
• Fat: 44 kcal
• Carbs: 27 kcal

Cheese, cottage, with vegetables

• Iron, Fe: 0.1 mg
• Energy: 95 kcal
• Protein: 44 kcal
• Fat: 17 kcal
• Carbs: 12 kcal

Yogurt, Greek, strawberry, nonfat

• Iron, Fe: 0.09 mg
• Energy: 82 kcal
• Protein: 32 kcal
• Fat: 0.6 kcal
• Carbs: 49 kcal

Yogurt, Greek, strawberry, nonfat

• Iron, Fe: 0.09 mg
• Energy: 82 kcal
• Protein: 32 kcal
• Fat: 0.6 kcal
• Carbs: 48 kcal

Carrots, baby, raw

• Iron, Fe: 0.09 mg
• Energy: 41 kcal
• Protein: 3.22 kcal
• Fat: 0.55 kcal
• Carbs: 36 kcal

Grapefruit juice, white, canned or bottled, unsweetened

• Iron, Fe: 0.08 mg
• Energy: 37 kcal
• Protein: 2.2 kcal
• Fat: 2.64 kcal
• Carbs: 30 kcal

Apples, granny smith, with skin, raw

• Iron, Fe: 0.07 mg
• Energy: 59 kcal
• Protein: 1.08 kcal
• Fat: 0.56 kcal
• Carbs: 57 kcal

Grapefruit juice, white, canned or bottled, unsweetened

• Iron, Fe: 0.07 mg
• Energy: 39 kcal
• Protein: 2.2 kcal
• Fat: 2.8 kcal
• Carbs: 30 kcal

Sour cream, light

• Iron, Fe: 0.07 mg
• Energy: 136 kcal
• Protein: 14 kcal
• Fat: 42 kcal
• Carbs: 28 kcal

Cheese, cottage, creamed, large or small curd

• Iron, Fe: 0.07 mg
• Energy: 98 kcal
• Protein: 44 kcal
• Fat: 17 kcal
• Carbs: 14 kcal

Apples, granny smith, with skin, raw

• Iron, Fe: 0.07 mg
• Energy: 59 kcal
• Protein: 1.06 kcal
• Fat: 0.55 kcal
• Carbs: 57 kcal

Cheese, feta, whole milk, crumbled

• Iron, Fe: 0.07 mg
• Energy: 273 kcal
• Protein: 79 kcal
• Fat: 76 kcal
• Carbs: 22 kcal

Cabbage, green, raw

• Iron, Fe: 0.07 mg
• Energy: 31 kcal
• Protein: 3.85 kcal
• Fat: 0.91 kcal
• Carbs: 26 kcal

Apples, gala, with skin, raw

• Iron, Fe: 0.06 mg
• Energy: 61 kcal
• Protein: 0.53 kcal
• Fat: 0.6 kcal
• Carbs: 59 kcal

Apples, gala, with skin, raw

• Iron, Fe: 0.06 mg
• Energy: 61 kcal
• Protein: 0.52 kcal
• Fat: 0.6 kcal
• Carbs: 59 kcal

Pineapple, raw

• Iron, Fe: 0.05 mg
• Energy: 60 kcal
• Protein: 1.84 kcal
• Fat: 0.85 kcal
• Carbs: 56 kcal

Oil, coconut

• Iron, Fe: 0.05 mg
• Energy: 895 kcal
• Protein: 0 kcal
• Fat: 396 kcal
• Carbs: 3.36 kcal

Sugars, granulated

• Iron, Fe: 0.05 mg
• Energy: 385 kcal
• Protein: 0 kcal
• Fat: 1.28 kcal
• Carbs: 398 kcal

Sugars, granulated

• Iron, Fe: 0.05 mg
• Energy: 401 kcal
• Protein: 0 kcal
• Fat: 1.28 kcal
• Carbs: 398 kcal

Oil, coconut

• Iron, Fe: 0.05 mg
• Energy: 892 kcal
• Protein: 0 kcal
• Fat: 396 kcal
• Carbs: 0 kcal

Sugars, granulated

• Iron, Fe: 0.05 mg
• Energy: 387 kcal
• Protein: 0 kcal
• Fat: 0 kcal
• Carbs: 400 kcal

Yogurt, plain, whole milk

• Iron, Fe: 0.05 mg
• Energy: 61 kcal
• Protein: 14 kcal
• Fat: 13 kcal
• Carbs: 19 kcal

Applesauce, unsweetened, with added vitamin C

• Iron, Fe: 0.04 mg
• Energy: 52 kcal
• Protein: 1.09 kcal
• Fat: 0.65 kcal
• Carbs: 49 kcal

Applesauce, unsweetened, with added vitamin C

• Iron, Fe: 0.04 mg
• Energy: 52 kcal
• Protein: 1.09 kcal
• Fat: 0.65 kcal
• Carbs: 49 kcal

Fruit syrup

• Iron, Fe: 0.04 mg
• Energy: 341 kcal
• Protein: 0 kcal
• Fat: 0 kcal
• Carbs: 341 kcal

Egg, white, raw, frozen, pasteurized

• Iron, Fe: 0.04 mg
• Energy: 48 kcal
• Protein: 41 kcal
• Fat: 0 kcal
• Carbs: 4.16 kcal

Lettuce, iceberg, raw

• Iron, Fe: 0.03 mg
• Energy: 17 kcal
• Protein: 2.97 kcal
• Fat: 0.3 kcal
• Carbs: 13 kcal

Reddi Wip Fat Free Whipped Topping

• Iron, Fe: 0.03 mg
• Energy: 149 kcal
• Protein: 12 kcal
• Fat: 20 kcal
• Carbs: 100 kcal

Milk, whole, 3.25% milkfat, with added vitamin D

• Iron, Fe: 0.03 mg
• Energy: 61 kcal
• Protein: 13 kcal
• Fat: 13 kcal
• Carbs: 19 kcal

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D

• Iron, Fe: 0.03 mg
• Energy: 42 kcal
• Protein: 13 kcal
• Fat: 3.88 kcal
• Carbs: 20 kcal

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

• Iron, Fe: 0.03 mg
• Energy: 34 kcal
• Protein: 13 kcal
• Fat: 0.32 kcal
• Carbs: 20 kcal

Apples, fuji, with skin, raw

• Iron, Fe: 0.02 mg
• Energy: 65 kcal
• Protein: 0.6 kcal
• Fat: 0.64 kcal
• Carbs: 63 kcal

Butter, salted

• Iron, Fe: 0.02 mg
• Energy: 717 kcal
• Protein: 3.4 kcal
• Fat: 324 kcal
• Carbs: 0.24 kcal

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

• Iron, Fe: 0.02 mg
• Energy: 50 kcal
• Protein: 13 kcal
• Fat: 7.92 kcal
• Carbs: 19 kcal

Apples, fuji, with skin, raw

• Iron, Fe: 0.02 mg
• Energy: 65 kcal
• Protein: 0.59 kcal
• Fat: 0.65 kcal
• Carbs: 63 kcal