Recommended Amounts

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

Foods rich in Iron, Fe

Spices, cumin seed

• Iron, Fe: 66 mg
• Energy: 375 kcal
• Protein: 71 kcal
• Fat: 89 kcal
• Carbs: 177 kcal

Spices, turmeric, ground

• Iron, Fe: 55 mg
• Energy: 312 kcal
• Protein: 39 kcal
• Fat: 13 kcal
• Carbs: 269 kcal

Spices, celery seed

• Iron, Fe: 45 mg
• Energy: 392 kcal
• Protein: 72 kcal
• Fat: 101 kcal
• Carbs: 165 kcal

Spices, bay leaf

• Iron, Fe: 43 mg
• Energy: 313 kcal
• Protein: 30 kcal
• Fat: 33 kcal
• Carbs: 300 kcal

Spices, anise seed

• Iron, Fe: 37 mg
• Energy: 337 kcal
• Protein: 70 kcal
• Fat: 64 kcal
• Carbs: 200 kcal

Spices, poultry seasoning

• Iron, Fe: 35 mg
• Energy: 307 kcal
• Protein: 38 kcal
• Fat: 30 kcal
• Carbs: 262 kcal

Spices, fenugreek seed

• Iron, Fe: 34 mg
• Energy: 323 kcal
• Protein: 92 kcal
• Fat: 26 kcal
• Carbs: 233 kcal

Cereals ready-to-eat, RALSTON CRISP RICE

• Iron, Fe: 33 mg
• Energy: 383 kcal
• Protein: 27 kcal
• Fat: 5.04 kcal
• Carbs: 345 kcal

Cereals ready-to-eat, RALSTON TASTEEOS

• Iron, Fe: 32 mg
• Energy: 395 kcal
• Protein: 43 kcal
• Fat: 21 kcal
• Carbs: 304 kcal

Goose, liver, raw

• Iron, Fe: 31 mg
• Energy: 133 kcal
• Protein: 65 kcal
• Fat: 17 kcal
• Carbs: 25 kcal

Duck, domesticated, liver, raw

• Iron, Fe: 31 mg
• Energy: 136 kcal
• Protein: 75 kcal
• Fat: 19 kcal
• Carbs: 14 kcal

Cereals ready-to-eat, POST, ALPHA-BITS

• Iron, Fe: 30 mg
• Energy: 389 kcal
• Protein: 40 kcal
• Fat: 18 kcal
• Carbs: 321 kcal

Spices, sage, ground

• Iron, Fe: 28 mg
• Energy: 315 kcal
• Protein: 43 kcal
• Fat: 51 kcal
• Carbs: 243 kcal

Cereals ready-to-eat, POST Bran Flakes

• Iron, Fe: 28 mg
• Energy: 328 kcal
• Protein: 40 kcal
• Fat: 8.4 kcal
• Carbs: 322 kcal

Whale, beluga, meat, raw (Alaska Native)

• Iron, Fe: 26 mg
• Energy: 111 kcal
• Protein: 106 kcal
• Fat: 2 kcal
• Carbs: 0 kcal

Spices, paprika

• Iron, Fe: 21 mg
• Energy: 282 kcal
• Protein: 57 kcal
• Fat: 52 kcal
• Carbs: 216 kcal

Spices, ginger, ground

• Iron, Fe: 20 mg
• Energy: 335 kcal
• Protein: 36 kcal
• Fat: 17 kcal
• Carbs: 286 kcal

Spices, pumpkin pie spice

• Iron, Fe: 20 mg
• Energy: 342 kcal
• Protein: 23 kcal
• Fat: 50 kcal
• Carbs: 277 kcal

Seeds, sesame butter, paste

• Iron, Fe: 19 mg
• Energy: 586 kcal
• Protein: 72 kcal
• Fat: 203 kcal
• Carbs: 96 kcal

Spices, curry powder

• Iron, Fe: 19 mg
• Energy: 325 kcal
• Protein: 57 kcal
• Fat: 56 kcal
• Carbs: 223 kcal

Rice bran, crude

• Iron, Fe: 19 mg
• Energy: 316 kcal
• Protein: 53 kcal
• Fat: 83 kcal
• Carbs: 199 kcal

Spices, fennel seed

• Iron, Fe: 19 mg
• Energy: 345 kcal
• Protein: 63 kcal
• Fat: 59 kcal
• Carbs: 209 kcal

Thyme, fresh

• Iron, Fe: 17 mg
• Energy: 101 kcal
• Protein: 22 kcal
• Fat: 6.72 kcal
• Carbs: 98 kcal

Baking chocolate, unsweetened, squares

• Iron, Fe: 17 mg
• Energy: 642 kcal
• Protein: 57 kcal
• Fat: 209 kcal
• Carbs: 114 kcal

Spices, chili powder

• Iron, Fe: 17 mg
• Energy: 282 kcal
• Protein: 54 kcal
• Fat: 57 kcal
• Carbs: 199 kcal

Beverages, rich chocolate, powder

• Iron, Fe: 16 mg
• Energy: 372 kcal
• Protein: 0 kcal
• Fat: 0 kcal
• Carbs: 372 kcal

Beverages, OVALTINE, Classic Malt powder

• Iron, Fe: 16 mg
• Energy: 372 kcal
• Protein: 0 kcal
• Fat: 0 kcal
• Carbs: 373 kcal

Spices, dill seed

• Iron, Fe: 16 mg
• Energy: 305 kcal
• Protein: 64 kcal
• Fat: 58 kcal
• Carbs: 221 kcal

Spices, coriander seed

• Iron, Fe: 16 mg
• Energy: 298 kcal
• Protein: 49 kcal
• Fat: 71 kcal
• Carbs: 220 kcal

Spices, caraway seed

• Iron, Fe: 16 mg
• Energy: 333 kcal
• Protein: 79 kcal
• Fat: 58 kcal
• Carbs: 200 kcal

Soybeans, mature seeds, raw

• Iron, Fe: 16 mg
• Energy: 446 kcal
• Protein: 146 kcal
• Fat: 80 kcal
• Carbs: 121 kcal

Seeds, sesame flour, high-fat

• Iron, Fe: 15 mg
• Energy: 526 kcal
• Protein: 123 kcal
• Fat: 148 kcal
• Carbs: 106 kcal

Seeds, sesame meal, partially defatted

• Iron, Fe: 15 mg
• Energy: 567 kcal
• Protein: 68 kcal
• Fat: 192 kcal
• Carbs: 104 kcal

Soy protein isolate

• Iron, Fe: 15 mg
• Energy: 335 kcal
• Protein: 353 kcal
• Fat: 14 kcal
• Carbs: 0 kcal

Soy protein isolate, potassium type

• Iron, Fe: 15 mg
• Energy: 321 kcal
• Protein: 353 kcal
• Fat: 2.12 kcal
• Carbs: 10 kcal

Spices, pepper, white

• Iron, Fe: 14 mg
• Energy: 296 kcal
• Protein: 42 kcal
• Fat: 8.48 kcal
• Carbs: 274 kcal

Seeds, sesame flour, partially defatted

• Iron, Fe: 14 mg
• Energy: 382 kcal
• Protein: 161 kcal
• Fat: 48 kcal
• Carbs: 141 kcal

Seeds, sesame flour, low-fat

• Iron, Fe: 14 mg
• Energy: 333 kcal
• Protein: 201 kcal
• Fat: 7 kcal
• Carbs: 142 kcal

Spices, cardamom

• Iron, Fe: 14 mg
• Energy: 311 kcal
• Protein: 43 kcal
• Fat: 27 kcal
• Carbs: 274 kcal

Spices, mace, ground

• Iron, Fe: 14 mg
• Energy: 475 kcal
• Protein: 27 kcal
• Fat: 130 kcal
• Carbs: 202 kcal

Soy meal, defatted, raw

• Iron, Fe: 14 mg
• Energy: 337 kcal
• Protein: 197 kcal
• Fat: 9.56 kcal
• Carbs: 144 kcal

Winged beans, mature seeds, raw

• Iron, Fe: 13 mg
• Energy: 409 kcal
• Protein: 119 kcal
• Fat: 65 kcal
• Carbs: 167 kcal

Mushrooms, morel, raw

• Iron, Fe: 12 mg
• Energy: 31 kcal
• Protein: 12 kcal
• Fat: 2.28 kcal
• Carbs: 20 kcal

Beverages, Protein powder soy based

• Iron, Fe: 12 mg
• Energy: 388 kcal
• Protein: 222 kcal
• Fat: 22 kcal
• Carbs: 116 kcal

Meat extender

• Iron, Fe: 12 mg
• Energy: 311 kcal
• Protein: 167 kcal
• Fat: 12 kcal
• Carbs: 139 kcal

Chocolate, dark, 70-85% cacao solids

• Iron, Fe: 12 mg
• Energy: 598 kcal
• Protein: 31 kcal
• Fat: 171 kcal
• Carbs: 184 kcal

Fish, caviar, black and red, granular

• Iron, Fe: 12 mg
• Energy: 264 kcal
• Protein: 98 kcal
• Fat: 72 kcal
• Carbs: 16 kcal

Spearmint, fresh

• Iron, Fe: 12 mg
• Energy: 44 kcal
• Protein: 13 kcal
• Fat: 2.92 kcal
• Carbs: 34 kcal

Spices, cloves, ground

• Iron, Fe: 12 mg
• Energy: 274 kcal
• Protein: 24 kcal
• Fat: 52 kcal
• Carbs: 262 kcal

Formulated bar, POWER BAR, chocolate

• Iron, Fe: 12 mg
• Energy: 363 kcal
• Protein: 57 kcal
• Fat: 12 kcal
• Carbs: 279 kcal

Braunschweiger (a liver sausage), pork

• Iron, Fe: 11 mg
• Energy: 327 kcal
• Protein: 58 kcal
• Fat: 114 kcal
• Carbs: 12 kcal

Spices, saffron

• Iron, Fe: 11 mg
• Energy: 310 kcal
• Protein: 46 kcal
• Fat: 23 kcal
• Carbs: 261 kcal

Snack, BALANCE, original bar

• Iron, Fe: 11 mg
• Energy: 415 kcal
• Protein: 112 kcal
• Fat: 48 kcal
• Carbs: 195 kcal

Mothbeans, mature seeds, raw

• Iron, Fe: 11 mg
• Energy: 343 kcal
• Protein: 92 kcal
• Fat: 6.44 kcal
• Carbs: 246 kcal

Liver cheese, pork

• Iron, Fe: 11 mg
• Energy: 304 kcal
• Protein: 61 kcal
• Fat: 102 kcal
• Carbs: 8.4 kcal

Game meat, bear, cooked, simmered

• Iron, Fe: 11 mg
• Energy: 259 kcal
• Protein: 130 kcal
• Fat: 54 kcal
• Carbs: 0 kcal

Wheat bran, crude

• Iron, Fe: 11 mg
• Energy: 216 kcal
• Protein: 62 kcal
• Fat: 17 kcal
• Carbs: 258 kcal

Beans, white, mature seeds, raw

• Iron, Fe: 10 mg
• Energy: 333 kcal
• Protein: 93 kcal
• Fat: 3.4 kcal
• Carbs: 241 kcal

SCHIFF,TIGER'S MILK BAR

• Iron, Fe: 10 mg
• Energy: 387 kcal
• Protein: 67 kcal
• Fat: 57 kcal
• Carbs: 226 kcal

Game meat, beaver, cooked, roasted

• Iron, Fe: 10 mg
• Energy: 212 kcal
• Protein: 139 kcal
• Fat: 28 kcal
• Carbs: 0 kcal

Cowpeas, catjang, mature seeds, raw

• Iron, Fe: 9.95 mg
• Energy: 343 kcal
• Protein: 95 kcal
• Fat: 8.28 kcal
• Carbs: 239 kcal

Spices, poppy seed

• Iron, Fe: 9.76 mg
• Energy: 525 kcal
• Protein: 72 kcal
• Fat: 166 kcal
• Carbs: 113 kcal

Spices, pepper, black

• Iron, Fe: 9.71 mg
• Energy: 251 kcal
• Protein: 42 kcal
• Fat: 13 kcal
• Carbs: 256 kcal

Sausage, turkey, hot, smoked

• Iron, Fe: 9.6 mg
• Energy: 158 kcal
• Protein: 60 kcal
• Fat: 35 kcal
• Carbs: 19 kcal

Sausage, Italian, turkey, smoked

• Iron, Fe: 9.6 mg
• Energy: 158 kcal
• Protein: 60 kcal
• Fat: 35 kcal
• Carbs: 19 kcal

Flour, soy, full-fat

• Iron, Fe: 9.51 mg
• Energy: 452 kcal
• Protein: 154 kcal
• Fat: 83 kcal
• Carbs: 112 kcal

Soy flour, defatted

• Iron, Fe: 9.24 mg
• Energy: 327 kcal
• Protein: 206 kcal
• Fat: 4.88 kcal
• Carbs: 136 kcal

Spices, mustard seed, ground

• Iron, Fe: 9.21 mg
• Energy: 508 kcal
• Protein: 104 kcal
• Fat: 145 kcal
• Carbs: 112 kcal

Pate, chicken liver, canned

• Iron, Fe: 9.19 mg
• Energy: 201 kcal
• Protein: 54 kcal
• Fat: 52 kcal
• Carbs: 26 kcal

Cereals ready-to-eat, Post, Waffle Crisp

• Iron, Fe: 9 mg
• Energy: 390 kcal
• Protein: 26 kcal
• Fat: 20 kcal
• Carbs: 332 kcal

Chicken, liver, all classes, raw

• Iron, Fe: 8.99 mg
• Energy: 119 kcal
• Protein: 68 kcal
• Fat: 19 kcal
• Carbs: 2.92 kcal

Turkey, all classes, liver, raw

• Iron, Fe: 8.94 mg
• Energy: 128 kcal
• Protein: 73 kcal
• Fat: 22 kcal
• Carbs: 0 kcal

Seaweed, irishmoss, raw

• Iron, Fe: 8.9 mg
• Energy: 49 kcal
• Protein: 6.04 kcal
• Fat: 0.64 kcal
• Carbs: 49 kcal

Liverwurst spread

• Iron, Fe: 8.85 mg
• Energy: 305 kcal
• Protein: 50 kcal
• Fat: 102 kcal
• Carbs: 24 kcal

Beans, black turtle, mature seeds, raw

• Iron, Fe: 8.7 mg
• Energy: 339 kcal
• Protein: 85 kcal
• Fat: 3.6 kcal
• Carbs: 253 kcal

Yardlong beans, mature seeds, raw

• Iron, Fe: 8.61 mg
• Energy: 347 kcal
• Protein: 97 kcal
• Fat: 5.24 kcal
• Carbs: 248 kcal

Natto

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

Spices, cinnamon, ground

• Iron, Fe: 8.32 mg
• Energy: 247 kcal
• Protein: 16 kcal
• Fat: 4.96 kcal
• Carbs: 322 kcal

Soy flour, low-fat

• Iron, Fe: 8.2 mg
• Energy: 372 kcal
• Protein: 199 kcal
• Fat: 36 kcal
• Carbs: 123 kcal

Lemon grass (citronella), raw

• Iron, Fe: 8.17 mg
• Energy: 99 kcal
• Protein: 7.28 kcal
• Fat: 1.96 kcal
• Carbs: 101 kcal

Chocolate, dark, 45- 59% cacao solids

• Iron, Fe: 8.02 mg
• Energy: 546 kcal
• Protein: 20 kcal
• Fat: 125 kcal
• Carbs: 245 kcal

Seeds, hemp seed, hulled

• Iron, Fe: 7.95 mg
• Energy: 553 kcal
• Protein: 126 kcal
• Fat: 195 kcal
• Carbs: 35 kcal

Papad

• Iron, Fe: 7.8 mg
• Energy: 371 kcal
• Protein: 102 kcal
• Fat: 13 kcal
• Carbs: 239 kcal

Spices, pepper, red or cayenne

• Iron, Fe: 7.8 mg
• Energy: 318 kcal
• Protein: 48 kcal
• Fat: 69 kcal
• Carbs: 227 kcal

Beans, small white, mature seeds, raw

• Iron, Fe: 7.73 mg
• Energy: 336 kcal
• Protein: 84 kcal
• Fat: 4.72 kcal
• Carbs: 249 kcal

Crackers, saltines, fat-free, low-sodium

• Iron, Fe: 7.72 mg
• Energy: 393 kcal
• Protein: 42 kcal
• Fat: 6.4 kcal
• Carbs: 329 kcal

Teff, uncooked

• Iron, Fe: 7.63 mg
• Energy: 367 kcal
• Protein: 53 kcal
• Fat: 9.52 kcal
• Carbs: 293 kcal

Amaranth grain, uncooked

• Iron, Fe: 7.61 mg
• Energy: 371 kcal
• Protein: 54 kcal
• Fat: 28 kcal
• Carbs: 261 kcal

Mungo beans, mature seeds, raw

• Iron, Fe: 7.57 mg
• Energy: 341 kcal
• Protein: 101 kcal
• Fat: 6.56 kcal
• Carbs: 236 kcal

Lima beans, large, mature seeds, raw

• Iron, Fe: 7.51 mg
• Energy: 338 kcal
• Protein: 86 kcal
• Fat: 2.76 kcal
• Carbs: 254 kcal

Lentils, pink or red, raw

• Iron, Fe: 7.39 mg
• Energy: 358 kcal
• Protein: 96 kcal
• Fat: 8.68 kcal
• Carbs: 252 kcal

Crackers, cream, Gamesa Sabrosas

• Iron, Fe: 7.38 mg
• Energy: 484 kcal
• Protein: 28 kcal
• Fat: 81 kcal
• Carbs: 258 kcal

Flour, soy, defatted

• Iron, Fe: 7.34 mg
• Energy: 366 kcal
• Protein: 204 kcal
• Fat: 13 kcal
• Carbs: 132 kcal

Emu, inside drums, cooked, broiled

• Iron, Fe: 7.27 mg
• Energy: 156 kcal
• Protein: 130 kcal
• Fat: 8.04 kcal
• Carbs: 0 kcal

Game meat, raccoon, cooked, roasted

• Iron, Fe: 7.1 mg
• Energy: 255 kcal
• Protein: 117 kcal
• Fat: 58 kcal
• Carbs: 0 kcal

Game meat, muskrat, cooked, roasted

• Iron, Fe: 7.1 mg
• Energy: 234 kcal
• Protein: 120 kcal
• Fat: 47 kcal
• Carbs: 0 kcal

Desserts, rennin, tablets, unsweetened

• Iron, Fe: 7.07 mg
• Energy: 84 kcal
• Protein: 4 kcal
• Fat: 0.4 kcal
• Carbs: 79 kcal

Spices, allspice, ground

• Iron, Fe: 7.06 mg
• Energy: 263 kcal
• Protein: 24 kcal
• Fat: 35 kcal
• Carbs: 288 kcal

Potatoes, baked, skin, without salt

• Iron, Fe: 7.04 mg
• Energy: 198 kcal
• Protein: 17 kcal
• Fat: 0.4 kcal
• Carbs: 184 kcal

Potatoes, baked, skin only, with salt

• Iron, Fe: 7.04 mg
• Energy: 198 kcal
• Protein: 17 kcal
• Fat: 0.4 kcal
• Carbs: 184 kcal

Beans, yellow, mature seeds, raw

• Iron, Fe: 7.01 mg
• Energy: 345 kcal
• Protein: 88 kcal
• Fat: 10 kcal
• Carbs: 243 kcal

Sesame butter, creamy

• Iron, Fe: 7 mg
• Energy: 697 kcal
• Protein: 79 kcal
• Fat: 250 kcal
• Carbs: 57 kcal

Emu, full rump, cooked, broiled

• Iron, Fe: 6.89 mg
• Energy: 168 kcal
• Protein: 135 kcal
• Fat: 11 kcal
• Carbs: 0 kcal

Game meat, squirrel, cooked, roasted

• Iron, Fe: 6.81 mg
• Energy: 173 kcal
• Protein: 123 kcal
• Fat: 19 kcal
• Carbs: 0 kcal

Beans, pink, mature seeds, raw

• Iron, Fe: 6.77 mg
• Energy: 343 kcal
• Protein: 84 kcal
• Fat: 4.52 kcal
• Carbs: 257 kcal

Mung beans, mature seeds, raw

• Iron, Fe: 6.74 mg
• Energy: 347 kcal
• Protein: 95 kcal
• Fat: 4.6 kcal
• Carbs: 250 kcal

Mollusks, oyster, eastern, canned

• Iron, Fe: 6.7 mg
• Energy: 68 kcal
• Protein: 28 kcal
• Fat: 9.88 kcal
• Carbs: 16 kcal

Cereals ready-to-eat, POST, GOLDEN CRISP

• Iron, Fe: 6.7 mg
• Energy: 380 kcal
• Protein: 22 kcal
• Fat: 6.8 kcal
• Carbs: 360 kcal

Beans, kidney, red, mature seeds, raw

• Iron, Fe: 6.69 mg
• Energy: 337 kcal
• Protein: 90 kcal
• Fat: 4.24 kcal
• Carbs: 245 kcal

Nuts, cashew nuts, raw

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

Rosemary, fresh

• Iron, Fe: 6.65 mg
• Energy: 131 kcal
• Protein: 13 kcal
• Fat: 23 kcal
• Carbs: 83 kcal

Snacks, CLIF BAR, mixed flavors

• Iron, Fe: 6.62 mg
• Energy: 346 kcal
• Protein: 59 kcal
• Fat: 24 kcal
• Carbs: 262 kcal

Lamb, New Zealand, imported, kidney, raw

• Iron, Fe: 6.6 mg
• Energy: 84 kcal
• Protein: 61 kcal
• Fat: 10 kcal
• Carbs: 0.12 kcal

Dill weed, fresh

• Iron, Fe: 6.59 mg
• Energy: 43 kcal
• Protein: 14 kcal
• Fat: 4.48 kcal
• Carbs: 28 kcal

Lentils, raw

• Iron, Fe: 6.51 mg
• Energy: 352 kcal
• Protein: 99 kcal
• Fat: 4.24 kcal
• Carbs: 253 kcal

Cookies, molasses

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

Noodles, chinese, chow mein

• Iron, Fe: 6.43 mg
• Energy: 471 kcal
• Protein: 44 kcal
• Fat: 85 kcal
• Carbs: 255 kcal

Blood sausage

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

Cookies, gingersnaps

• Iron, Fe: 6.4 mg
• Energy: 416 kcal
• Protein: 22 kcal
• Fat: 39 kcal
• Carbs: 308 kcal

Liver sausage, liverwurst, pork

• Iron, Fe: 6.4 mg
• Energy: 326 kcal
• Protein: 56 kcal
• Fat: 114 kcal
• Carbs: 8.8 kcal

Soy flour, full-fat, raw

• Iron, Fe: 6.37 mg
• Energy: 434 kcal
• Protein: 151 kcal
• Fat: 83 kcal
• Carbs: 128 kcal

Snacks, crisped rice bar, almond

• Iron, Fe: 6.35 mg
• Energy: 458 kcal
• Protein: 28 kcal
• Fat: 82 kcal
• Carbs: 258 kcal

Chocolate, dark, 60-69% cacao solids

• Iron, Fe: 6.32 mg
• Energy: 579 kcal
• Protein: 24 kcal
• Fat: 153 kcal
• Carbs: 210 kcal

Snacks, crisped rice bar, chocolate chip

• Iron, Fe: 6.3 mg
• Energy: 404 kcal
• Protein: 20 kcal
• Fat: 54 kcal
• Carbs: 292 kcal

Olives, ripe, canned (small-extra large)

• Iron, Fe: 6.28 mg
• Energy: 116 kcal
• Protein: 3.36 kcal
• Fat: 44 kcal
• Carbs: 24 kcal

Wheat germ, crude

• Iron, Fe: 6.26 mg
• Energy: 360 kcal
• Protein: 93 kcal
• Fat: 39 kcal
• Carbs: 207 kcal

Chicken, capons, giblets, raw

• Iron, Fe: 6.25 mg
• Energy: 130 kcal
• Protein: 73 kcal
• Fat: 21 kcal
• Carbs: 5.68 kcal

Parsley, fresh

• Iron, Fe: 6.2 mg
• Energy: 36 kcal
• Protein: 12 kcal
• Fat: 3.16 kcal
• Carbs: 25 kcal

Game meat, caribou, cooked, roasted

• Iron, Fe: 6.17 mg
• Energy: 167 kcal
• Protein: 119 kcal
• Fat: 18 kcal
• Carbs: 0 kcal

Mollusks, cuttlefish, mixed species, raw

• Iron, Fe: 6.02 mg
• Energy: 79 kcal
• Protein: 65 kcal
• Fat: 2.8 kcal
• Carbs: 3.28 kcal

Milk and cereal bar

• Iron, Fe: 5.99 mg
• Energy: 413 kcal
• Protein: 26 kcal
• Fat: 44 kcal
• Carbs: 288 kcal

Chicken, heart, all classes, raw

• Iron, Fe: 5.96 mg
• Energy: 153 kcal
• Protein: 62 kcal
• Fat: 37 kcal
• Carbs: 2.84 kcal

Fish, whitefish, eggs (Alaska Native)

• Iron, Fe: 5.95 mg
• Energy: 104 kcal
• Protein: 59 kcal
• Fat: 12 kcal
• Carbs: 20 kcal

Crackers, rye, wafers, plain

• Iron, Fe: 5.94 mg
• Energy: 334 kcal
• Protein: 38 kcal
• Fat: 3.6 kcal
• Carbs: 322 kcal

Chicken, stewing, giblets, raw

• Iron, Fe: 5.93 mg
• Energy: 168 kcal
• Protein: 72 kcal
• Fat: 37 kcal
• Carbs: 8.52 kcal

Turkey, whole, giblets, raw

• Iron, Fe: 5.92 mg
• Energy: 124 kcal
• Protein: 73 kcal
• Fat: 20 kcal
• Carbs: 0.28 kcal

Soy flour, full-fat, roasted

• Iron, Fe: 5.82 mg
• Energy: 439 kcal
• Protein: 152 kcal
• Fat: 87 kcal
• Carbs: 122 kcal

Mollusks, oyster, eastern, farmed, raw

• Iron, Fe: 5.78 mg
• Energy: 59 kcal
• Protein: 21 kcal
• Fat: 6.2 kcal
• Carbs: 22 kcal

Flaxseed, ground

• Iron, Fe: 5.78 mg
• Energy: 545 kcal
• Protein: 72 kcal
• Fat: 149 kcal
• Carbs: 137 kcal

Seeds, flaxseed

• Iron, Fe: 5.73 mg
• Energy: 534 kcal
• Protein: 73 kcal
• Fat: 169 kcal
• Carbs: 116 kcal

Crackers, snack, Goya Crackers

• Iron, Fe: 5.66 mg
• Energy: 433 kcal
• Protein: 57 kcal
• Fat: 53 kcal
• Carbs: 257 kcal

Spices, garlic powder

• Iron, Fe: 5.65 mg
• Energy: 331 kcal
• Protein: 66 kcal
• Fat: 2.92 kcal
• Carbs: 291 kcal

Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

• Iron, Fe: 5.65 mg
• Energy: 403 kcal
• Protein: 38 kcal
• Fat: 44 kcal
• Carbs: 267 kcal

Toaster pastries, brown-sugar-cinnamon

• Iron, Fe: 5.62 mg
• Energy: 370 kcal
• Protein: 16 kcal
• Fat: 32 kcal
• Carbs: 291 kcal

Waffles, plain, frozen, ready-to-heat

• Iron, Fe: 5.61 mg
• Energy: 285 kcal
• Protein: 26 kcal
• Fat: 39 kcal
• Carbs: 172 kcal

Soybean, curd cheese

• Iron, Fe: 5.6 mg
• Energy: 151 kcal
• Protein: 50 kcal
• Fat: 32 kcal
• Carbs: 28 kcal

Emu, oyster, raw

• Iron, Fe: 5.5 mg
• Energy: 141 kcal
• Protein: 91 kcal
• Fat: 19 kcal
• Carbs: 0 kcal

Pate, goose liver, smoked, canned

• Iron, Fe: 5.5 mg
• Energy: 462 kcal
• Protein: 46 kcal
• Fat: 175 kcal
• Carbs: 19 kcal

Pate, liver, not specified, canned

• Iron, Fe: 5.5 mg
• Energy: 319 kcal
• Protein: 57 kcal
• Fat: 112 kcal
• Carbs: 6 kcal

Beans, navy, mature seeds, raw

• Iron, Fe: 5.49 mg
• Energy: 337 kcal
• Protein: 89 kcal
• Fat: 6 kcal
• Carbs: 243 kcal

Snacks, beef jerky, chopped and formed

• Iron, Fe: 5.42 mg
• Energy: 410 kcal
• Protein: 133 kcal
• Fat: 102 kcal
• Carbs: 44 kcal

Oat bran, raw

• Iron, Fe: 5.41 mg
• Energy: 246 kcal
• Protein: 69 kcal
• Fat: 28 kcal
• Carbs: 265 kcal

Chicken, roasting, giblets, raw

• Iron, Fe: 5.4 mg
• Energy: 127 kcal
• Protein: 73 kcal
• Fat: 20 kcal
• Carbs: 4.56 kcal

Formulated Bar, SOUTH BEACH protein bar

• Iron, Fe: 5.4 mg
• Energy: 412 kcal
• Protein: 121 kcal
• Fat: 61 kcal
• Carbs: 154 kcal

Wheat, soft white

• Iron, Fe: 5.37 mg
• Energy: 340 kcal
• Protein: 43 kcal
• Fat: 7.96 kcal
• Carbs: 301 kcal

Nuts, pine nuts, raw

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

Sauce, worcestershire

• Iron, Fe: 5.3 mg
• Energy: 77 kcal
• Protein: 0 kcal
• Fat: 0 kcal
• Carbs: 77 kcal

Mollusks, octopus, common, raw

• Iron, Fe: 5.3 mg
• Energy: 82 kcal
• Protein: 60 kcal
• Fat: 4.16 kcal
• Carbs: 8.8 kcal

BURGER KING, DOUBLE WHOPPER, with cheese

• Iron, Fe: 5.3 mg
• Energy: 266 kcal
• Protein: 58 kcal
• Fat: 68 kcal
• Carbs: 54 kcal

Emu, inside drum, raw

• Iron, Fe: 5.23 mg
• Energy: 108 kcal
• Protein: 89 kcal
• Fat: 5.96 kcal
• Carbs: 0 kcal

Vital wheat gluten

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

Snacks, soy chips or crisps, salted

• Iron, Fe: 5.2 mg
• Energy: 385 kcal
• Protein: 106 kcal
• Fat: 29 kcal
• Carbs: 213 kcal

Mollusks, oyster, Pacific, raw

• Iron, Fe: 5.11 mg
• Energy: 81 kcal
• Protein: 38 kcal
• Fat: 9.2 kcal
• Carbs: 20 kcal

Hyacinth beans, mature seeds, raw

• Iron, Fe: 5.1 mg
• Energy: 344 kcal
• Protein: 96 kcal
• Fat: 6.76 kcal
• Carbs: 243 kcal

Peppermint, fresh

• Iron, Fe: 5.08 mg
• Energy: 70 kcal
• Protein: 15 kcal
• Fat: 3.76 kcal
• Carbs: 60 kcal

Emu, top loin, cooked, broiled

• Iron, Fe: 5.07 mg
• Energy: 152 kcal
• Protein: 116 kcal
• Fat: 13 kcal
• Carbs: 0 kcal

Snacks, bagel chips, plain

• Iron, Fe: 5.05 mg
• Energy: 451 kcal
• Protein: 49 kcal
• Fat: 61 kcal
• Carbs: 265 kcal

Mollusks, whelk, unspecified, raw

• Iron, Fe: 5.03 mg
• Energy: 137 kcal
• Protein: 95 kcal
• Fat: 1.6 kcal
• Carbs: 31 kcal

Game meat, horse, cooked, roasted

• Iron, Fe: 5.03 mg
• Energy: 175 kcal
• Protein: 113 kcal
• Fat: 24 kcal
• Carbs: 0 kcal

Crackers, wheat, reduced fat

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

Beans, black, mature seeds, raw

• Iron, Fe: 5.02 mg
• Energy: 341 kcal
• Protein: 86 kcal
• Fat: 5.68 kcal
• Carbs: 249 kcal

Emu, ground, cooked, pan-broiled

• Iron, Fe: 5.01 mg
• Energy: 163 kcal
• Protein: 114 kcal
• Fat: 19 kcal
• Carbs: 0 kcal

Emu, flat fillet, raw

• Iron, Fe: 5 mg
• Energy: 102 kcal
• Protein: 89 kcal
• Fat: 2.96 kcal
• Carbs: 0 kcal

Parmesan cheese topping, fat free

• Iron, Fe: 5 mg
• Energy: 370 kcal
• Protein: 160 kcal
• Fat: 20 kcal
• Carbs: 160 kcal

Beans, adzuki, mature seeds, raw

• Iron, Fe: 4.98 mg
• Energy: 329 kcal
• Protein: 79 kcal
• Fat: 2.12 kcal
• Carbs: 252 kcal

Rye flour, dark

• Iron, Fe: 4.97 mg
• Energy: 325 kcal
• Protein: 64 kcal
• Fat: 8.88 kcal
• Carbs: 275 kcal

Emu, full rump, raw

• Iron, Fe: 4.96 mg
• Energy: 112 kcal
• Protein: 91 kcal
• Fat: 6.56 kcal
• Carbs: 0 kcal

Ostrich, oyster, cooked

• Iron, Fe: 4.9 mg
• Energy: 159 kcal
• Protein: 115 kcal
• Fat: 16 kcal
• Carbs: 0 kcal

Bread, white wheat

• Iron, Fe: 4.89 mg
• Energy: 238 kcal
• Protein: 43 kcal
• Fat: 8.6 kcal
• Carbs: 176 kcal

Ostrich, tenderloin, raw

• Iron, Fe: 4.88 mg
• Energy: 123 kcal
• Protein: 88 kcal
• Fat: 13 kcal
• Carbs: 0 kcal

Crackers, cheese, regular

• Iron, Fe: 4.88 mg
• Energy: 489 kcal
• Protein: 44 kcal
• Fat: 91 kcal
• Carbs: 238 kcal

Tofu, fried

• Iron, Fe: 4.87 mg
• Energy: 270 kcal
• Protein: 75 kcal
• Fat: 81 kcal
• Carbs: 35 kcal

Chickpea flour (besan)

• Iron, Fe: 4.86 mg
• Energy: 387 kcal
• Protein: 90 kcal
• Fat: 27 kcal
• Carbs: 231 kcal

Game meat, rabbit, wild, cooked, stewed

• Iron, Fe: 4.85 mg
• Energy: 173 kcal
• Protein: 132 kcal
• Fat: 14 kcal
• Carbs: 0 kcal

Ostrich, inside strip, cooked

• Iron, Fe: 4.8 mg
• Energy: 164 kcal
• Protein: 117 kcal
• Fat: 17 kcal
• Carbs: 0 kcal

Crackers, cheese, reduced fat

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

Crackers, cheese, low sodium

• Iron, Fe: 4.77 mg
• Energy: 503 kcal
• Protein: 40 kcal
• Fat: 101 kcal
• Carbs: 233 kcal

Jute, potherb, raw

• Iron, Fe: 4.76 mg
• Energy: 34 kcal
• Protein: 19 kcal
• Fat: 1 kcal
• Carbs: 23 kcal

Mutton, cooked, roasted (Navajo)

• Iron, Fe: 4.76 mg
• Energy: 234 kcal
• Protein: 134 kcal
• Fat: 44 kcal
• Carbs: 0.32 kcal

Beverages, coffee, instant, with chicory

• Iron, Fe: 4.76 mg
• Energy: 355 kcal
• Protein: 37 kcal
• Fat: 0.8 kcal
• Carbs: 316 kcal

Peanut flour, low fat

• Iron, Fe: 4.74 mg
• Energy: 428 kcal
• Protein: 135 kcal
• Fat: 88 kcal
• Carbs: 125 kcal

Peas, green, split, mature seeds, raw

• Iron, Fe: 4.73 mg
• Energy: 364 kcal
• Protein: 92 kcal
• Fat: 16 kcal
• Carbs: 247 kcal

Molasses

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

Barley malt flour

• Iron, Fe: 4.71 mg
• Energy: 361 kcal
• Protein: 41 kcal
• Fat: 7.36 kcal
• Carbs: 313 kcal

Game meat, squirrel, raw

• Iron, Fe: 4.7 mg
• Energy: 120 kcal
• Protein: 85 kcal
• Fat: 13 kcal
• Carbs: 0 kcal

Nuts, hazelnuts or filberts

• Iron, Fe: 4.7 mg
• Energy: 628 kcal
• Protein: 60 kcal
• Fat: 243 kcal
• Carbs: 67 kcal

Game meat, caribou, raw

• Iron, Fe: 4.69 mg
• Energy: 127 kcal
• Protein: 91 kcal
• Fat: 13 kcal
• Carbs: 0 kcal

Crackers, matzo, whole-wheat

• Iron, Fe: 4.65 mg
• Energy: 351 kcal
• Protein: 52 kcal
• Fat: 6 kcal
• Carbs: 316 kcal

PIZZA HUT, breadstick, parmesan garlic

• Iron, Fe: 4.65 mg
• Energy: 343 kcal
• Protein: 49 kcal
• Fat: 52 kcal
• Carbs: 178 kcal

Cracker, meal

• Iron, Fe: 4.64 mg
• Energy: 383 kcal
• Protein: 37 kcal
• Fat: 6.8 kcal
• Carbs: 324 kcal

Game meat, opossum, cooked, roasted

• Iron, Fe: 4.64 mg
• Energy: 221 kcal
• Protein: 121 kcal
• Fat: 41 kcal
• Carbs: 0 kcal

Mollusks, oyster, eastern, wild, raw

• Iron, Fe: 4.61 mg
• Energy: 51 kcal
• Protein: 23 kcal
• Fat: 6.84 kcal
• Carbs: 11 kcal

Lamb, New Zealand, imported, liver, raw

• Iron, Fe: 4.6 mg
• Energy: 136 kcal
• Protein: 83 kcal
• Fat: 20 kcal
• Carbs: 8.88 kcal

Snacks, pita chips, salted

• Iron, Fe: 4.59 mg
• Energy: 457 kcal
• Protein: 47 kcal
• Fat: 61 kcal
• Carbs: 273 kcal

Peanuts, all types, raw

• Iron, Fe: 4.58 mg
• Energy: 567 kcal
• Protein: 103 kcal
• Fat: 197 kcal
• Carbs: 65 kcal

Crackers, flavored, fish-shaped

• Iron, Fe: 4.58 mg
• Energy: 463 kcal
• Protein: 41 kcal
• Fat: 71 kcal
• Carbs: 263 kcal

Snacks, pretzels, hard, plain, salted

• Iron, Fe: 4.58 mg
• Energy: 384 kcal
• Protein: 40 kcal
• Fat: 12 kcal
• Carbs: 322 kcal

Quinoa, uncooked

• Iron, Fe: 4.57 mg
• Energy: 368 kcal
• Protein: 56 kcal
• Fat: 24 kcal
• Carbs: 257 kcal

Tomato powder

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

Wheat, hard white

• Iron, Fe: 4.56 mg
• Energy: 342 kcal
• Protein: 45 kcal
• Fat: 6.84 kcal
• Carbs: 304 kcal

Emu, fan fillet, cooked, broiled

• Iron, Fe: 4.56 mg
• Energy: 154 kcal
• Protein: 125 kcal
• Fat: 9.2 kcal
• Carbs: 0 kcal

Candies, halavah, plain

• Iron, Fe: 4.53 mg
• Energy: 469 kcal
• Protein: 50 kcal
• Fat: 86 kcal
• Carbs: 242 kcal

Quail, meat only, raw

• Iron, Fe: 4.51 mg
• Energy: 134 kcal
• Protein: 87 kcal
• Fat: 18 kcal
• Carbs: 0 kcal

Squab, (pigeon), meat only, raw

• Iron, Fe: 4.51 mg
• Energy: 142 kcal
• Protein: 70 kcal
• Fat: 30 kcal
• Carbs: 0 kcal

Duck, wild, breast, meat only, raw

• Iron, Fe: 4.51 mg
• Energy: 123 kcal
• Protein: 79 kcal
• Fat: 17 kcal
• Carbs: 0 kcal

Emu, fan fillet, raw

• Iron, Fe: 4.5 mg
• Energy: 103 kcal
• Protein: 90 kcal
• Fat: 3.2 kcal
• Carbs: 0 kcal

Emu, outside drum, raw

• Iron, Fe: 4.5 mg
• Energy: 103 kcal
• Protein: 92 kcal
• Fat: 1.92 kcal
• Carbs: 0 kcal

Crackers, melba toast, wheat

• Iron, Fe: 4.5 mg
• Energy: 374 kcal
• Protein: 52 kcal
• Fat: 9.2 kcal
• Carbs: 306 kcal

Nabisco, Nabisco Ritz Crackers

• Iron, Fe: 4.47 mg
• Energy: 492 kcal
• Protein: 29 kcal
• Fat: 93 kcal
• Carbs: 254 kcal

Game meat, deer, cooked, roasted

• Iron, Fe: 4.47 mg
• Energy: 158 kcal
• Protein: 121 kcal
• Fat: 13 kcal
• Carbs: 0 kcal

Spelt, uncooked

• Iron, Fe: 4.44 mg
• Energy: 338 kcal
• Protein: 58 kcal
• Fat: 9.72 kcal
• Carbs: 281 kcal

Quail, cooked, total edible

• Iron, Fe: 4.43 mg
• Energy: 227 kcal
• Protein: 100 kcal
• Fat: 56 kcal
• Carbs: 0 kcal

Ice cream cones, sugar, rolled-type

• Iron, Fe: 4.43 mg
• Energy: 402 kcal
• Protein: 32 kcal
• Fat: 15 kcal
• Carbs: 336 kcal

Crackers, wheat, low salt

• Iron, Fe: 4.4 mg
• Energy: 473 kcal
• Protein: 34 kcal
• Fat: 82 kcal
• Carbs: 260 kcal

Ostrich, fan, raw

• Iron, Fe: 4.38 mg
• Energy: 117 kcal
• Protein: 87 kcal
• Fat: 11 kcal
• Carbs: 0 kcal

Chocolate-flavored hazelnut spread

• Iron, Fe: 4.38 mg
• Energy: 539 kcal
• Protein: 22 kcal
• Fat: 119 kcal
• Carbs: 249 kcal

Crackers, matzo, egg and onion

• Iron, Fe: 4.37 mg
• Energy: 391 kcal
• Protein: 40 kcal
• Fat: 16 kcal
• Carbs: 308 kcal

BURGER KING, WHOPPER, no cheese

• Iron, Fe: 4.37 mg
• Energy: 233 kcal
• Protein: 43 kcal
• Fat: 51 kcal
• Carbs: 74 kcal

Lupins, mature seeds, raw

• Iron, Fe: 4.36 mg
• Energy: 371 kcal
• Protein: 145 kcal
• Fat: 39 kcal
• Carbs: 161 kcal

Ostrich, outside strip, cooked

• Iron, Fe: 4.3 mg
• Energy: 156 kcal
• Protein: 114 kcal
• Fat: 15 kcal
• Carbs: 0 kcal

Bread, sticks, plain

• Iron, Fe: 4.28 mg
• Energy: 412 kcal
• Protein: 48 kcal
• Fat: 38 kcal
• Carbs: 274 kcal

Candies, sesame crunch

• Iron, Fe: 4.27 mg
• Energy: 516 kcal
• Protein: 46 kcal
• Fat: 133 kcal
• Carbs: 201 kcal

Game meat, moose, cooked, roasted

• Iron, Fe: 4.22 mg
• Energy: 134 kcal
• Protein: 117 kcal
• Fat: 3.88 kcal
• Carbs: 0 kcal

Pastrami, turkey

• Iron, Fe: 4.2 mg
• Energy: 139 kcal
• Protein: 65 kcal
• Fat: 25 kcal
• Carbs: 13 kcal

Muffins, oat bran

• Iron, Fe: 4.2 mg
• Energy: 270 kcal
• Protein: 28 kcal
• Fat: 30 kcal
• Carbs: 193 kcal

Ostrich, inside strip, raw

• Iron, Fe: 4.2 mg
• Energy: 127 kcal
• Protein: 95 kcal
• Fat: 11 kcal
• Carbs: 0 kcal

Babyfood, crackers, vegetable

• Iron, Fe: 4.2 mg
• Energy: 477 kcal
• Protein: 34 kcal
• Fat: 78 kcal
• Carbs: 267 kcal

Game meat, antelope, cooked, roasted

• Iron, Fe: 4.2 mg
• Energy: 150 kcal
• Protein: 118 kcal
• Fat: 11 kcal
• Carbs: 0 kcal

Bagels, whole grain white

• Iron, Fe: 4.19 mg
• Energy: 255 kcal
• Protein: 37 kcal
• Fat: 0 kcal
• Carbs: 218 kcal

Babyfood, cookies

• Iron, Fe: 4.18 mg
• Energy: 433 kcal
• Protein: 47 kcal
• Fat: 53 kcal
• Carbs: 268 kcal

Duck, wild, meat and skin, raw

• Iron, Fe: 4.16 mg
• Energy: 211 kcal
• Protein: 70 kcal
• Fat: 61 kcal
• Carbs: 0 kcal

Baking chocolate, unsweetened, liquid

• Iron, Fe: 4.15 mg
• Energy: 472 kcal
• Protein: 48 kcal
• Fat: 191 kcal
• Carbs: 145 kcal

Rolls, dinner, oat bran

• Iron, Fe: 4.14 mg
• Energy: 236 kcal
• Protein: 38 kcal
• Fat: 18 kcal
• Carbs: 161 kcal

Almond butter, creamy

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

Egg, turkey, whole, fresh, raw

• Iron, Fe: 4.1 mg
• Energy: 171 kcal
• Protein: 55 kcal
• Fat: 48 kcal
• Carbs: 4.6 kcal

Bread, wheat, toasted

• Iron, Fe: 4.09 mg
• Energy: 313 kcal
• Protein: 52 kcal
• Fat: 17 kcal
• Carbs: 223 kcal

Bagels, cinnamon-raisin, toasted

• Iron, Fe: 4.09 mg
• Energy: 294 kcal
• Protein: 42 kcal
• Fat: 7.2 kcal
• Carbs: 237 kcal

Croutons, plain

• Iron, Fe: 4.08 mg
• Energy: 407 kcal
• Protein: 48 kcal
• Fat: 26 kcal
• Carbs: 294 kcal

Buckwheat flour, whole-groat

• Iron, Fe: 4.06 mg
• Energy: 335 kcal
• Protein: 50 kcal
• Fat: 12 kcal
• Carbs: 282 kcal

Yeast extract spread

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

Frybread, made with lard (Navajo)

• Iron, Fe: 4.04 mg
• Energy: 330 kcal
• Protein: 27 kcal
• Fat: 49 kcal
• Carbs: 193 kcal

Cereals ready-to-eat, UNCLE SAM CEREAL

• Iron, Fe: 4.03 mg
• Energy: 346 kcal
• Protein: 64 kcal
• Fat: 46 kcal
• Carbs: 263 kcal

Crackers, standard snack-type, regular

• Iron, Fe: 4.03 mg
• Energy: 510 kcal
• Protein: 27 kcal
• Fat: 106 kcal
• Carbs: 245 kcal

Emu, ground, raw

• Iron, Fe: 4.02 mg
• Energy: 134 kcal
• Protein: 91 kcal
• Fat: 16 kcal
• Carbs: 0 kcal

Cookies, chocolate wafers

• Iron, Fe: 4.01 mg
• Energy: 433 kcal
• Protein: 26 kcal
• Fat: 57 kcal
• Carbs: 291 kcal

Drumstick leaves, raw

• Iron, Fe: 4 mg
• Energy: 64 kcal
• Protein: 38 kcal
• Fat: 5.6 kcal
• Carbs: 33 kcal

Winged bean leaves, raw

• Iron, Fe: 4 mg
• Energy: 74 kcal
• Protein: 23 kcal
• Fat: 4.4 kcal
• Carbs: 56 kcal

Oat flour, partially debranned

• Iron, Fe: 4 mg
• Energy: 404 kcal
• Protein: 59 kcal
• Fat: 36 kcal
• Carbs: 263 kcal

Bagels, egg

• Iron, Fe: 3.98 mg
• Energy: 278 kcal
• Protein: 42 kcal
• Fat: 8.4 kcal
• Carbs: 212 kcal

Quail, meat and skin, raw

• Iron, Fe: 3.97 mg
• Energy: 192 kcal
• Protein: 79 kcal
• Fat: 48 kcal
• Carbs: 0 kcal

Mollusks, mussel, blue, raw

• Iron, Fe: 3.95 mg
• Energy: 86 kcal
• Protein: 48 kcal
• Fat: 8.96 kcal
• Carbs: 15 kcal

Cereals ready-to-eat, granola, homemade

• Iron, Fe: 3.95 mg
• Energy: 489 kcal
• Protein: 55 kcal
• Fat: 97 kcal
• Carbs: 216 kcal

Rolls, hamburger or hotdog, mixed-grain

• Iron, Fe: 3.95 mg
• Energy: 263 kcal
• Protein: 38 kcal
• Fat: 24 kcal
• Carbs: 178 kcal

Millet flour

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

Pate, truffle flavor

• Iron, Fe: 3.94 mg
• Energy: 327 kcal
• Protein: 45 kcal
• Fat: 114 kcal
• Carbs: 25 kcal

Carrot, dehydrated

• Iron, Fe: 3.93 mg
• Energy: 341 kcal
• Protein: 32 kcal
• Fat: 5.96 kcal
• Carbs: 318 kcal

Pretzels, soft

• Iron, Fe: 3.92 mg
• Energy: 338 kcal
• Protein: 33 kcal
• Fat: 12 kcal
• Carbs: 278 kcal

Pretzels, soft, unsalted

• Iron, Fe: 3.92 mg
• Energy: 345 kcal
• Protein: 33 kcal
• Fat: 12 kcal
• Carbs: 284 kcal

Nuts, pistachio nuts, raw

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

Bread, rice bran, toasted

• Iron, Fe: 3.92 mg
• Energy: 264 kcal
• Protein: 39 kcal
• Fat: 20 kcal
• Carbs: 189 kcal

Peanuts, spanish, raw

• Iron, Fe: 3.91 mg
• Energy: 570 kcal
• Protein: 105 kcal
• Fat: 198 kcal
• Carbs: 63 kcal

Spices, onion powder

• Iron, Fe: 3.9 mg
• Energy: 341 kcal
• Protein: 42 kcal
• Fat: 4.16 kcal
• Carbs: 316 kcal

Bread, roll, Mexican, bollilo

• Iron, Fe: 3.9 mg
• Energy: 318 kcal
• Protein: 43 kcal
• Fat: 23 kcal
• Carbs: 223 kcal

Soybeans, mature seeds, roasted, salted

• Iron, Fe: 3.9 mg
• Energy: 469 kcal
• Protein: 154 kcal
• Fat: 102 kcal
• Carbs: 121 kcal

Ostrich, oyster, raw

• Iron, Fe: 3.86 mg
• Energy: 125 kcal
• Protein: 86 kcal
• Fat: 15 kcal
• Carbs: 0 kcal

Egg, duck, whole, fresh, raw

• Iron, Fe: 3.85 mg
• Energy: 185 kcal
• Protein: 51 kcal
• Fat: 55 kcal
• Carbs: 5.8 kcal

Chicken, meatless, breaded, fried

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

Game meat, horse, raw

• Iron, Fe: 3.82 mg
• Energy: 133 kcal
• Protein: 86 kcal
• Fat: 18 kcal
• Carbs: 0 kcal

Syrups, sorghum

• Iron, Fe: 3.8 mg
• Energy: 290 kcal
• Protein: 0 kcal
• Fat: 0 kcal
• Carbs: 300 kcal

Bagels, cinnamon-raisin

• Iron, Fe: 3.8 mg
• Energy: 274 kcal
• Protein: 39 kcal
• Fat: 6.8 kcal
• Carbs: 221 kcal

Snacks, peas, roasted, wasabi-flavored

• Iron, Fe: 3.8 mg
• Energy: 432 kcal
• Protein: 56 kcal
• Fat: 56 kcal
• Carbs: 249 kcal

Cornmeal, white (Navajo)

• Iron, Fe: 3.79 mg
• Energy: 398 kcal
• Protein: 44 kcal
• Fat: 20 kcal
• Carbs: 309 kcal

Babyfood, pretzels

• Iron, Fe: 3.77 mg
• Energy: 397 kcal
• Protein: 43 kcal
• Fat: 8 kcal
• Carbs: 329 kcal

Wheat, KAMUT khorasan, uncooked

• Iron, Fe: 3.77 mg
• Energy: 337 kcal
• Protein: 58 kcal
• Fat: 8.52 kcal
• Carbs: 282 kcal

Nuts, almonds, whole, raw

• Iron, Fe: 3.74 mg
• Energy: 626 kcal
• Protein: 86 kcal
• Fat: 204 kcal
• Carbs: 80 kcal

Game meat, goat, cooked, roasted

• Iron, Fe: 3.73 mg
• Energy: 143 kcal
• Protein: 108 kcal
• Fat: 12 kcal
• Carbs: 0 kcal

Sausage, meatless

• Iron, Fe: 3.72 mg
• Energy: 255 kcal
• Protein: 81 kcal
• Fat: 73 kcal
• Carbs: 32 kcal

Leavening agents, cream of tartar

• Iron, Fe: 3.72 mg
• Energy: 258 kcal
• Protein: 0 kcal
• Fat: 0 kcal
• Carbs: 246 kcal

Nuts, almonds

• Iron, Fe: 3.71 mg
• Energy: 579 kcal
• Protein: 85 kcal
• Fat: 200 kcal
• Carbs: 86 kcal

Wheat flour, whole-grain, soft wheat

• Iron, Fe: 3.71 mg
• Energy: 332 kcal
• Protein: 38 kcal
• Fat: 7.8 kcal
• Carbs: 298 kcal

Frankfurter, pork

• Iron, Fe: 3.7 mg
• Energy: 269 kcal
• Protein: 51 kcal
• Fat: 95 kcal
• Carbs: 1.12 kcal

Crackers, melba toast, plain

• Iron, Fe: 3.7 mg
• Energy: 390 kcal
• Protein: 48 kcal
• Fat: 13 kcal
• Carbs: 306 kcal

Turkey, all classes, heart, raw

• Iron, Fe: 3.7 mg
• Energy: 140 kcal
• Protein: 67 kcal
• Fat: 30 kcal
• Carbs: 1.6 kcal

Nuts, macadamia nuts, raw

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

Ostrich, outside strip, raw

• Iron, Fe: 3.69 mg
• Energy: 120 kcal
• Protein: 93 kcal
• Fat: 8.84 kcal
• Carbs: 0 kcal

Seeds, breadfruit seeds, raw

• Iron, Fe: 3.67 mg
• Energy: 191 kcal
• Protein: 30 kcal
• Fat: 22 kcal
• Carbs: 117 kcal

Cookies, gluten-free, chocolate wafer

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

Egg, quail, whole, fresh, raw

• Iron, Fe: 3.65 mg
• Energy: 158 kcal
• Protein: 52 kcal
• Fat: 44 kcal
• Carbs: 1.64 kcal

Egg, goose, whole, fresh, raw

• Iron, Fe: 3.64 mg
• Energy: 185 kcal
• Protein: 55 kcal
• Fat: 53 kcal
• Carbs: 5.4 kcal

Game meat, elk, cooked, roasted

• Iron, Fe: 3.63 mg
• Energy: 146 kcal
• Protein: 121 kcal
• Fat: 7.6 kcal
• Carbs: 0 kcal

Bread, rice bran

• Iron, Fe: 3.61 mg
• Energy: 243 kcal
• Protein: 36 kcal
• Fat: 18 kcal
• Carbs: 174 kcal

Syrup, Cane

• Iron, Fe: 3.6 mg
• Energy: 269 kcal
• Protein: 0 kcal
• Fat: 0 kcal
• Carbs: 293 kcal

Bread, wheat

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

Barley, hulled

• Iron, Fe: 3.6 mg
• Energy: 354 kcal
• Protein: 50 kcal
• Fat: 9.2 kcal
• Carbs: 294 kcal

Wheat, hard red spring

• Iron, Fe: 3.6 mg
• Energy: 329 kcal
• Protein: 62 kcal
• Fat: 7.68 kcal
• Carbs: 272 kcal

Ice cream cones, cake or wafer-type

• Iron, Fe: 3.6 mg
• Energy: 417 kcal
• Protein: 32 kcal
• Fat: 28 kcal
• Carbs: 316 kcal

Crackers, milk

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

Snacks, potato chips, fat free, salted

• Iron, Fe: 3.57 mg
• Energy: 379 kcal
• Protein: 39 kcal
• Fat: 2.4 kcal
• Carbs: 335 kcal

Schar, Gluten-Free, Classic White Rolls

• Iron, Fe: 3.57 mg
• Energy: 239 kcal
• Protein: 13 kcal
• Fat: 11 kcal
• Carbs: 202 kcal

Crackers, whole-wheat, reduced fat

• Iron, Fe: 3.56 mg
• Energy: 416 kcal
• Protein: 45 kcal
• Fat: 30 kcal
• Carbs: 302 kcal

Rolls, dinner, wheat

• Iron, Fe: 3.55 mg
• Energy: 273 kcal
• Protein: 34 kcal
• Fat: 25 kcal
• Carbs: 184 kcal

Soybeans, green, raw

• Iron, Fe: 3.55 mg
• Energy: 147 kcal
• Protein: 52 kcal
• Fat: 27 kcal
• Carbs: 44 kcal

Agave, cooked (Southwest)

• Iron, Fe: 3.55 mg
• Energy: 135 kcal
• Protein: 3.96 kcal
• Fat: 1.16 kcal
• Carbs: 128 kcal

Ostrich, round, raw

• Iron, Fe: 3.54 mg
• Energy: 116 kcal
• Protein: 88 kcal
• Fat: 9.6 kcal
• Carbs: 0 kcal

Squab, (pigeon), meat and skin, raw

• Iron, Fe: 3.54 mg
• Energy: 294 kcal
• Protein: 74 kcal
• Fat: 95 kcal
• Carbs: 0 kcal

Pinon Nuts, roasted (Navajo)

• Iron, Fe: 3.53 mg
• Energy: 541 kcal
• Protein: 30 kcal
• Fat: 136 kcal
• Carbs: 204 kcal

Wheat, durum

• Iron, Fe: 3.52 mg
• Energy: 339 kcal
• Protein: 55 kcal
• Fat: 9.88 kcal
• Carbs: 285 kcal

Rolls, dinner, egg

• Iron, Fe: 3.52 mg
• Energy: 307 kcal
• Protein: 38 kcal
• Fat: 26 kcal
• Carbs: 208 kcal

Mollusks, snail, raw

• Iron, Fe: 3.5 mg
• Energy: 90 kcal
• Protein: 64 kcal
• Fat: 5.6 kcal
• Carbs: 8 kcal

Crackers, toast thins, low sodium

• Iron, Fe: 3.48 mg
• Energy: 442 kcal
• Protein: 26 kcal
• Fat: 65 kcal
• Carbs: 271 kcal

Mushrooms, Chanterelle, raw

• Iron, Fe: 3.47 mg
• Energy: 32 kcal
• Protein: 5.96 kcal
• Fat: 2.12 kcal
• Carbs: 27 kcal

Crackers, cheese, whole grain

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

Bread, Italian

• Iron, Fe: 3.45 mg
• Energy: 259 kcal
• Protein: 38 kcal
• Fat: 11 kcal
• Carbs: 192 kcal

Cornmeal, whole-grain, white

• Iron, Fe: 3.45 mg
• Energy: 362 kcal
• Protein: 32 kcal
• Fat: 14 kcal
• Carbs: 308 kcal

Cornmeal, whole-grain, yellow

• Iron, Fe: 3.45 mg
• Energy: 362 kcal
• Protein: 32 kcal
• Fat: 14 kcal
• Carbs: 308 kcal

Beef, cured, luncheon meat, jellied

• Iron, Fe: 3.45 mg
• Energy: 111 kcal
• Protein: 76 kcal
• Fat: 13 kcal
• Carbs: 0 kcal

Bread, oat bran, toasted

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

Chili with beans, canned

• Iron, Fe: 3.43 mg
• Energy: 103 kcal
• Protein: 24 kcal
• Fat: 15 kcal
• Carbs: 53 kcal

Frybread, made with lard (Apache)

• Iron, Fe: 3.43 mg
• Energy: 309 kcal
• Protein: 34 kcal
• Fat: 41 kcal
• Carbs: 184 kcal

Rolls, hamburger or hotdog, plain

• Iron, Fe: 3.43 mg
• Energy: 279 kcal
• Protein: 39 kcal
• Fat: 16 kcal
• Carbs: 200 kcal

Ostrich, ground, cooked, pan-broiled

• Iron, Fe: 3.43 mg
• Energy: 175 kcal
• Protein: 105 kcal
• Fat: 28 kcal
• Carbs: 0 kcal

Falafel, home-prepared

• Iron, Fe: 3.42 mg
• Energy: 333 kcal
• Protein: 53 kcal
• Fat: 71 kcal
• Carbs: 127 kcal

Tart, breakfast, low fat

• Iron, Fe: 3.42 mg
• Energy: 372 kcal
• Protein: 16 kcal
• Fat: 24 kcal
• Carbs: 307 kcal

Game meat, deer, raw

• Iron, Fe: 3.4 mg
• Energy: 120 kcal
• Protein: 92 kcal
• Fat: 9.68 kcal
• Carbs: 0 kcal

Jerusalem-artichokes, raw

• Iron, Fe: 3.4 mg
• Energy: 73 kcal
• Protein: 8 kcal
• Fat: 0.04 kcal
• Carbs: 70 kcal

Snacks, beef sticks, smoked

• Iron, Fe: 3.4 mg
• Energy: 550 kcal
• Protein: 86 kcal
• Fat: 198 kcal
• Carbs: 22 kcal

Tennis Bread, plain (Apache)

• Iron, Fe: 3.4 mg
• Energy: 258 kcal
• Protein: 36 kcal
• Fat: 4.2 kcal
• Carbs: 213 kcal

Beans, french, mature seeds, raw

• Iron, Fe: 3.4 mg
• Energy: 343 kcal
• Protein: 75 kcal
• Fat: 8.08 kcal
• Carbs: 256 kcal

Turkey, whole, giblets, cooked, simmered

• Iron, Fe: 3.39 mg
• Energy: 173 kcal
• Protein: 106 kcal
• Fat: 26 kcal
• Carbs: 0 kcal

Bread, white, commercially prepared

• Iron, Fe: 3.36 mg
• Energy: 267 kcal
• Protein: 38 kcal
• Fat: 14 kcal
• Carbs: 197 kcal

Sorghum grain

• Iron, Fe: 3.36 mg
• Energy: 329 kcal
• Protein: 42 kcal
• Fat: 14 kcal
• Carbs: 288 kcal

WENDY'S, Jr. Hamburger, without cheese

• Iron, Fe: 3.35 mg
• Energy: 243 kcal
• Protein: 50 kcal
• Fat: 35 kcal
• Carbs: 114 kcal

Bread, egg, toasted

• Iron, Fe: 3.34 mg
• Energy: 315 kcal
• Protein: 42 kcal
• Fat: 26 kcal
• Carbs: 210 kcal

Crackers, whole-wheat

• Iron, Fe: 3.34 mg
• Energy: 427 kcal
• Protein: 42 kcal
• Fat: 57 kcal
• Carbs: 278 kcal

Ostrich, top loin, cooked

• Iron, Fe: 3.31 mg
• Energy: 155 kcal
• Protein: 112 kcal
• Fat: 15 kcal
• Carbs: 0 kcal

Borage, raw

• Iron, Fe: 3.3 mg
• Energy: 21 kcal
• Protein: 7.2 kcal
• Fat: 2.8 kcal
• Carbs: 12 kcal

Nuts, hazelnuts or filberts, blanched

• Iron, Fe: 3.3 mg
• Energy: 629 kcal
• Protein: 55 kcal
• Fat: 245 kcal
• Carbs: 68 kcal

Lamb, New Zealand, imported, heart, raw

• Iron, Fe: 3.29 mg
• Energy: 105 kcal
• Protein: 72 kcal
• Fat: 15 kcal
• Carbs: 0 kcal

Nuts, almonds, blanched

• Iron, Fe: 3.28 mg
• Energy: 590 kcal
• Protein: 86 kcal
• Fat: 210 kcal
• Carbs: 75 kcal

Moose, meat, raw (Alaska Native)

• Iron, Fe: 3.28 mg
• Energy: 103 kcal
• Protein: 89 kcal
• Fat: 6 kcal
• Carbs: 0 kcal

Chicken, meatless

• Iron, Fe: 3.27 mg
• Energy: 224 kcal
• Protein: 95 kcal
• Fat: 51 kcal
• Carbs: 15 kcal

DENNY'S, top sirloin steak

• Iron, Fe: 3.27 mg
• Energy: 182 kcal
• Protein: 116 kcal
• Fat: 29 kcal
• Carbs: 0.56 kcal

Fish, anchovy, european, raw

• Iron, Fe: 3.25 mg
• Energy: 131 kcal
• Protein: 81 kcal
• Fat: 19 kcal
• Carbs: 0 kcal

Potatoes, raw, skin

• Iron, Fe: 3.24 mg
• Energy: 58 kcal
• Protein: 10 kcal
• Fat: 0.4 kcal
• Carbs: 50 kcal

Phyllo dough

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

Game meat, moose, raw

• Iron, Fe: 3.21 mg
• Energy: 102 kcal
• Protein: 89 kcal
• Fat: 2.96 kcal
• Carbs: 0 kcal

Wheat, soft red winter

• Iron, Fe: 3.21 mg
• Energy: 331 kcal
• Protein: 41 kcal
• Fat: 6.24 kcal
• Carbs: 297 kcal

Lentils, sprouted, raw

• Iron, Fe: 3.21 mg
• Energy: 106 kcal
• Protein: 36 kcal
• Fat: 2.2 kcal
• Carbs: 89 kcal

Game meat, rabbit, wild, raw

• Iron, Fe: 3.2 mg
• Energy: 114 kcal
• Protein: 87 kcal
• Fat: 9.28 kcal
• Carbs: 0 kcal

Wheat, hard red winter

• Iron, Fe: 3.19 mg
• Energy: 327 kcal
• Protein: 50 kcal
• Fat: 6.16 kcal
• Carbs: 285 kcal

Game meat, antelope, raw

• Iron, Fe: 3.19 mg
• Energy: 114 kcal
• Protein: 90 kcal
• Fat: 8.12 kcal
• Carbs: 0 kcal

Snacks, popcorn, air-popped

• Iron, Fe: 3.19 mg
• Energy: 387 kcal
• Protein: 52 kcal
• Fat: 18 kcal
• Carbs: 311 kcal

Bread, reduced-calorie, white

• Iron, Fe: 3.19 mg
• Energy: 207 kcal
• Protein: 35 kcal
• Fat: 10 kcal
• Carbs: 177 kcal

Bison, ground, grass-fed, cooked

• Iron, Fe: 3.19 mg
• Energy: 179 kcal
• Protein: 102 kcal
• Fat: 34 kcal
• Carbs: 0 kcal

Mollusks, abalone, mixed species, raw

• Iron, Fe: 3.19 mg
• Energy: 105 kcal
• Protein: 68 kcal
• Fat: 3.04 kcal
• Carbs: 24 kcal

Basil, fresh

• Iron, Fe: 3.17 mg
• Energy: 23 kcal
• Protein: 13 kcal
• Fat: 2.56 kcal
• Carbs: 11 kcal

Crackers, matzo, plain

• Iron, Fe: 3.16 mg
• Energy: 395 kcal
• Protein: 40 kcal
• Fat: 5.6 kcal
• Carbs: 335 kcal

Focaccia, Italian flatbread, plain

• Iron, Fe: 3.16 mg
• Energy: 249 kcal
• Protein: 35 kcal
• Fat: 32 kcal
• Carbs: 143 kcal

Bread, reduced-calorie, oat bran

• Iron, Fe: 3.15 mg
• Energy: 201 kcal
• Protein: 32 kcal
• Fat: 13 kcal
• Carbs: 165 kcal

Sorghum flour, whole-grain

• Iron, Fe: 3.14 mg
• Energy: 359 kcal
• Protein: 34 kcal
• Fat: 13 kcal
• Carbs: 307 kcal

Lima beans, immature seeds, raw

• Iron, Fe: 3.14 mg
• Energy: 113 kcal
• Protein: 27 kcal
• Fat: 3.44 kcal
• Carbs: 81 kcal

Beef, cured, breakfast strips, cooked

• Iron, Fe: 3.14 mg
• Energy: 449 kcal
• Protein: 125 kcal
• Fat: 138 kcal
• Carbs: 5.6 kcal

Hearts of palm, canned

• Iron, Fe: 3.13 mg
• Energy: 28 kcal
• Protein: 10 kcal
• Fat: 2.48 kcal
• Carbs: 18 kcal

Ostrich, top loin, raw

• Iron, Fe: 3.13 mg
• Energy: 119 kcal
• Protein: 87 kcal
• Fat: 12 kcal
• Carbs: 0 kcal

Candies, semisweet chocolate

• Iron, Fe: 3.13 mg
• Energy: 480 kcal
• Protein: 17 kcal
• Fat: 120 kcal
• Carbs: 256 kcal

Bread, oat bran

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

Ostrich, inside leg, cooked

• Iron, Fe: 3.12 mg
• Energy: 141 kcal
• Protein: 116 kcal
• Fat: 7.76 kcal
• Carbs: 0 kcal

Burrito, beef and bean, microwaved

• Iron, Fe: 3.12 mg
• Energy: 298 kcal
• Protein: 35 kcal
• Fat: 48 kcal
• Carbs: 156 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

Bread, reduced-calorie, rye

• Iron, Fe: 3.1 mg
• Energy: 203 kcal
• Protein: 36 kcal
• Fat: 12 kcal
• Carbs: 162 kcal

Bread, whole-wheat, prepared from recipe

• Iron, Fe: 3.1 mg
• Energy: 278 kcal
• Protein: 34 kcal
• Fat: 22 kcal
• Carbs: 206 kcal

Bagels, oat bran

• Iron, Fe: 3.08 mg
• Energy: 255 kcal
• Protein: 43 kcal
• Fat: 4.8 kcal
• Carbs: 213 kcal

Crackers, whole-wheat, low salt

• Iron, Fe: 3.08 mg
• Energy: 443 kcal
• Protein: 35 kcal
• Fat: 69 kcal
• Carbs: 274 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

Bread, pita, whole-wheat

• Iron, Fe: 3.06 mg
• Energy: 262 kcal
• Protein: 39 kcal
• Fat: 6.84 kcal
• Carbs: 224 kcal

Garlic bread, frozen

• Iron, Fe: 3.05 mg
• Energy: 350 kcal
• Protein: 33 kcal
• Fat: 66 kcal
• Carbs: 167 kcal

Snacks, trail mix, regular

• Iron, Fe: 3.05 mg
• Energy: 462 kcal
• Protein: 55 kcal
• Fat: 118 kcal
• Carbs: 180 kcal

Snacks, trail mix, regular, unsalted

• Iron, Fe: 3.05 mg
• Energy: 462 kcal
• Protein: 55 kcal
• Fat: 118 kcal
• Carbs: 180 kcal

Bread, egg

• Iron, Fe: 3.04 mg
• Energy: 287 kcal
• Protein: 38 kcal
• Fat: 24 kcal
• Carbs: 191 kcal

Spices, nutmeg, ground

• Iron, Fe: 3.04 mg
• Energy: 525 kcal
• Protein: 23 kcal
• Fat: 145 kcal
• Carbs: 197 kcal

Crackers, rye, wafers, seasoned

• Iron, Fe: 3.04 mg
• Energy: 381 kcal
• Protein: 36 kcal
• Fat: 37 kcal
• Carbs: 295 kcal

Hush puppies, prepared from recipe

• Iron, Fe: 3.04 mg
• Energy: 337 kcal
• Protein: 31 kcal
• Fat: 54 kcal
• Carbs: 184 kcal

Millet, raw

• Iron, Fe: 3.01 mg
• Energy: 378 kcal
• Protein: 44 kcal
• Fat: 17 kcal
• Carbs: 291 kcal

Bologna, turkey

• Iron, Fe: 3 mg
• Energy: 209 kcal
• Protein: 46 kcal
• Fat: 64 kcal
• Carbs: 19 kcal

Cereals ready-to-eat, ALPEN

• Iron, Fe: 3 mg
• Energy: 352 kcal
• Protein: 45 kcal
• Fat: 13 kcal
• Carbs: 303 kcal

Babyfood, cookies, arrowroot

• Iron, Fe: 3 mg
• Energy: 424 kcal
• Protein: 30 kcal
• Fat: 40 kcal
• Carbs: 302 kcal

Cookie, chocolate, with icing or coating

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

Cornmeal, yellow (Navajo)

• Iron, Fe: 2.99 mg
• Energy: 384 kcal
• Protein: 39 kcal
• Fat: 24 kcal
• Carbs: 292 kcal

Beans, white, mature seeds, canned

• Iron, Fe: 2.99 mg
• Energy: 114 kcal
• Protein: 29 kcal
• Fat: 1.16 kcal
• Carbs: 85 kcal

Grape leaves, canned

• Iron, Fe: 2.98 mg
• Energy: 69 kcal
• Protein: 17 kcal
• Fat: 7.88 kcal
• Carbs: 47 kcal

Cookies, shortbread, reduced fat

• Iron, Fe: 2.98 mg
• Energy: 451 kcal
• Protein: 21 kcal
• Fat: 56 kcal
• Carbs: 304 kcal

Burrito, beef and bean, frozen

• Iron, Fe: 2.96 mg
• Energy: 239 kcal
• Protein: 29 kcal
• Fat: 38 kcal
• Carbs: 123 kcal

Snacks, granola bars, hard, plain

• Iron, Fe: 2.95 mg
• Energy: 471 kcal
• Protein: 40 kcal
• Fat: 79 kcal
• Carbs: 258 kcal

Carob flour

• Iron, Fe: 2.94 mg
• Energy: 222 kcal
• Protein: 18 kcal
• Fat: 2.6 kcal
• Carbs: 356 kcal

Bread, oatmeal, toasted

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

WENDY'S, CLASSIC DOUBLE, with cheese

• Iron, Fe: 2.94 mg
• Energy: 241 kcal
• Protein: 66 kcal
• Fat: 57 kcal
• Carbs: 47 kcal

Game meat, deer, ground, raw

• Iron, Fe: 2.92 mg
• Energy: 157 kcal
• Protein: 87 kcal
• Fat: 29 kcal
• Carbs: 0 kcal

Mush, blue corn with ash (Navajo)

• Iron, Fe: 2.92 mg
• Energy: 54 kcal
• Protein: 2.64 kcal
• Fat: 1.96 kcal
• Carbs: 47 kcal

Ostrich, ground, raw

• Iron, Fe: 2.91 mg
• Energy: 165 kcal
• Protein: 81 kcal
• Fat: 35 kcal
• Carbs: 0 kcal

Nuts, walnuts, english

• Iron, Fe: 2.91 mg
• Energy: 654 kcal
• Protein: 61 kcal
• Fat: 261 kcal
• Carbs: 55 kcal

Cornmeal, blue (Navajo)

• Iron, Fe: 2.91 mg
• Energy: 398 kcal
• Protein: 42 kcal
• Fat: 22 kcal
• Carbs: 308 kcal

Bread, reduced-calorie, wheat

• Iron, Fe: 2.91 mg
• Energy: 217 kcal
• Protein: 53 kcal
• Fat: 12 kcal
• Carbs: 170 kcal

Cookies, fig bars

• Iron, Fe: 2.9 mg
• Energy: 348 kcal
• Protein: 15 kcal
• Fat: 29 kcal
• Carbs: 284 kcal

Babyfood, cookie, baby, fruit

• Iron, Fe: 2.9 mg
• Energy: 435 kcal
• Protein: 27 kcal
• Fat: 50 kcal
• Carbs: 295 kcal

Cake, gingerbread, prepared from recipe

• Iron, Fe: 2.88 mg
• Energy: 356 kcal
• Protein: 16 kcal
• Fat: 66 kcal
• Carbs: 197 kcal

Bread, pumpernickel

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

McDONALD'S, Hamburger

• Iron, Fe: 2.87 mg
• Energy: 264 kcal
• Protein: 52 kcal
• Fat: 40 kcal
• Carbs: 121 kcal

BURGER KING, Hamburger

• Iron, Fe: 2.87 mg
• Energy: 261 kcal
• Protein: 59 kcal
• Fat: 42 kcal
• Carbs: 107 kcal

Muffins, English, wheat

• Iron, Fe: 2.87 mg
• Energy: 223 kcal
• Protein: 35 kcal
• Fat: 8 kcal
• Carbs: 179 kcal

Bread, pan dulce, sweet yeast bread

• Iron, Fe: 2.87 mg
• Energy: 367 kcal
• Protein: 38 kcal
• Fat: 46 kcal
• Carbs: 226 kcal

Pasta mix, Italian lasagna, unprepared

• Iron, Fe: 2.87 mg
• Energy: 356 kcal
• Protein: 44 kcal
• Fat: 7.88 kcal
• Carbs: 295 kcal

Snacks, popcorn, microwave, 94% fat free

• Iron, Fe: 2.87 mg
• Energy: 402 kcal
• Protein: 43 kcal
• Fat: 24 kcal
• Carbs: 304 kcal

KFC, biscuit

• Iron, Fe: 2.86 mg
• Energy: 358 kcal
• Protein: 30 kcal
• Fat: 68 kcal
• Carbs: 174 kcal

Ostrich, tip trimmed, raw

• Iron, Fe: 2.86 mg
• Energy: 114 kcal
• Protein: 87 kcal
• Fat: 9.2 kcal
• Carbs: 0 kcal

Seaweed, kelp, raw

• Iron, Fe: 2.85 mg
• Energy: 43 kcal
• Protein: 6.72 kcal
• Fat: 2.24 kcal
• Carbs: 38 kcal

Beef, chopped, cured, smoked

• Iron, Fe: 2.85 mg
• Energy: 133 kcal
• Protein: 81 kcal
• Fat: 18 kcal
• Carbs: 7.44 kcal

Peanut spread, reduced sugar

• Iron, Fe: 2.84 mg
• Energy: 650 kcal
• Protein: 99 kcal
• Fat: 220 kcal
• Carbs: 57 kcal

Bread, rye

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

Game meat, goat, raw

• Iron, Fe: 2.83 mg
• Energy: 109 kcal
• Protein: 82 kcal
• Fat: 9.24 kcal
• Carbs: 0 kcal

Nuts, almonds, honey roasted, unblanched

• Iron, Fe: 2.83 mg
• Energy: 594 kcal
• Protein: 73 kcal
• Fat: 200 kcal
• Carbs: 112 kcal

Croutons, seasoned

• Iron, Fe: 2.82 mg
• Energy: 465 kcal
• Protein: 43 kcal
• Fat: 73 kcal
• Carbs: 254 kcal

Millet, puffed

• Iron, Fe: 2.81 mg
• Energy: 354 kcal
• Protein: 52 kcal
• Fat: 14 kcal
• Carbs: 320 kcal

Bread, cracked-wheat

• Iron, Fe: 2.81 mg
• Energy: 260 kcal
• Protein: 35 kcal
• Fat: 16 kcal
• Carbs: 198 kcal

Muffins, corn, commercially prepared

• Iron, Fe: 2.81 mg
• Energy: 305 kcal
• Protein: 24 kcal
• Fat: 34 kcal
• Carbs: 204 kcal

Tamarinds, raw

• Iron, Fe: 2.8 mg
• Energy: 239 kcal
• Protein: 11 kcal
• Fat: 2.4 kcal
• Carbs: 250 kcal

BURGER KING, DOUBLE WHOPPER, no cheese

• Iron, Fe: 2.8 mg
• Energy: 252 kcal
• Protein: 56 kcal
• Fat: 63 kcal
• Carbs: 55 kcal

Corn bran, crude

• Iron, Fe: 2.79 mg
• Energy: 224 kcal
• Protein: 33 kcal
• Fat: 3.68 kcal
• Carbs: 343 kcal

Seaweed, spirulina, raw

• Iron, Fe: 2.79 mg
• Energy: 26 kcal
• Protein: 24 kcal
• Fat: 1.56 kcal
• Carbs: 9.68 kcal

Ostrich, tip trimmed, cooked

• Iron, Fe: 2.79 mg
• Energy: 145 kcal
• Protein: 114 kcal
• Fat: 10 kcal
• Carbs: 0 kcal

Cookies, vanilla wafers, higher fat

• Iron, Fe: 2.79 mg
• Energy: 455 kcal
• Protein: 20 kcal
• Fat: 66 kcal
• Carbs: 290 kcal

Rolls, pumpernickel

• Iron, Fe: 2.78 mg
• Energy: 276 kcal
• Protein: 43 kcal
• Fat: 11 kcal
• Carbs: 207 kcal

Pastrami, beef, 98% fat-free

• Iron, Fe: 2.78 mg
• Energy: 95 kcal
• Protein: 78 kcal
• Fat: 4.64 kcal
• Carbs: 6.16 kcal

Cereals ready-to-eat, FAMILIA

• Iron, Fe: 2.78 mg
• Energy: 388 kcal
• Protein: 38 kcal
• Fat: 25 kcal
• Carbs: 295 kcal

Bison, ground, grass-fed, raw

• Iron, Fe: 2.78 mg
• Energy: 146 kcal
• Protein: 81 kcal
• Fat: 29 kcal
• Carbs: 0.2 kcal

Turkey, gizzard, all classes, raw

• Iron, Fe: 2.78 mg
• Energy: 111 kcal
• Protein: 75 kcal
• Fat: 13 kcal
• Carbs: 0 kcal

WENDY'S, Jr. Hamburger, with cheese

• Iron, Fe: 2.78 mg
• Energy: 256 kcal
• Protein: 52 kcal
• Fat: 46 kcal
• Carbs: 100 kcal

RICE-A-RONI, chicken flavor, unprepared

• Iron, Fe: 2.77 mg
• Energy: 356 kcal
• Protein: 43 kcal
• Fat: 4.16 kcal
• Carbs: 304 kcal

Bagels, wheat

• Iron, Fe: 2.76 mg
• Energy: 250 kcal
• Protein: 41 kcal
• Fat: 6.12 kcal
• Carbs: 196 kcal

Fast food, biscuit

• Iron, Fe: 2.76 mg
• Energy: 370 kcal
• Protein: 28 kcal
• Fat: 76 kcal
• Carbs: 171 kcal

Game meat, elk, raw

• Iron, Fe: 2.76 mg
• Energy: 111 kcal
• Protein: 92 kcal
• Fat: 5.8 kcal
• Carbs: 0 kcal

Candies, sweet chocolate

• Iron, Fe: 2.76 mg
• Energy: 507 kcal
• Protein: 16 kcal
• Fat: 137 kcal
• Carbs: 242 kcal

Game meat, elk, ground, raw

• Iron, Fe: 2.75 mg
• Energy: 172 kcal
• Protein: 87 kcal
• Fat: 35 kcal
• Carbs: 0 kcal

Tofu, hard, prepared with nigari

• Iron, Fe: 2.75 mg
• Energy: 145 kcal
• Protein: 51 kcal
• Fat: 40 kcal
• Carbs: 18 kcal

WENDY'S, Double Stack, with cheese

• Iron, Fe: 2.75 mg
• Energy: 285 kcal
• Protein: 74 kcal
• Fat: 66 kcal
• Carbs: 61 kcal

CRACKER BARREL, grilled sirloin steak

• Iron, Fe: 2.75 mg
• Energy: 203 kcal
• Protein: 126 kcal
• Fat: 34 kcal
• Carbs: 0 kcal

Rolls, dinner, sweet

• Iron, Fe: 2.74 mg
• Energy: 321 kcal
• Protein: 40 kcal
• Fat: 29 kcal
• Carbs: 214 kcal

Egg, yolk, raw, fresh

• Iron, Fe: 2.73 mg
• Energy: 322 kcal
• Protein: 63 kcal
• Fat: 106 kcal
• Carbs: 14 kcal

Crackers, rusk toast

• Iron, Fe: 2.72 mg
• Energy: 407 kcal
• Protein: 54 kcal
• Fat: 29 kcal
• Carbs: 289 kcal

Cake, sponge, commercially prepared

• Iron, Fe: 2.72 mg
• Energy: 290 kcal
• Protein: 22 kcal
• Fat: 11 kcal
• Carbs: 244 kcal

Spinach, raw

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

Rolls, french

• Iron, Fe: 2.71 mg
• Energy: 277 kcal
• Protein: 34 kcal
• Fat: 17 kcal
• Carbs: 201 kcal

Corn grain, white

• Iron, Fe: 2.71 mg
• Energy: 365 kcal
• Protein: 38 kcal
• Fat: 19 kcal
• Carbs: 297 kcal

Corn grain, yellow

• Iron, Fe: 2.71 mg
• Energy: 365 kcal
• Protein: 38 kcal
• Fat: 19 kcal
• Carbs: 297 kcal

Pasta mix, classic beef, unprepared

• Iron, Fe: 2.71 mg
• Energy: 354 kcal
• Protein: 49 kcal
• Fat: 7.12 kcal
• Carbs: 289 kcal

Tempeh

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

Clif Z bar

• Iron, Fe: 2.7 mg
• Energy: 416 kcal
• Protein: 22 kcal
• Fat: 39 kcal
• Carbs: 299 kcal

Bread, oatmeal

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

Rolls, dinner, rye

• Iron, Fe: 2.7 mg
• Energy: 286 kcal
• Protein: 41 kcal
• Fat: 14 kcal
• Carbs: 212 kcal

Crackers, matzo, egg

• Iron, Fe: 2.7 mg
• Energy: 391 kcal
• Protein: 49 kcal
• Fat: 8.4 kcal
• Carbs: 314 kcal

Bread, irish soda, prepared from recipe

• Iron, Fe: 2.69 mg
• Energy: 290 kcal
• Protein: 26 kcal
• Fat: 20 kcal
• Carbs: 224 kcal

Barley flour or meal

• Iron, Fe: 2.68 mg
• Energy: 345 kcal
• Protein: 42 kcal
• Fat: 6.4 kcal
• Carbs: 298 kcal

Snacks, popcorn, air-popped (Unsalted)

• Iron, Fe: 2.66 mg
• Energy: 382 kcal
• Protein: 48 kcal
• Fat: 17 kcal
• Carbs: 312 kcal

Ostrich, outside leg, raw

• Iron, Fe: 2.65 mg
• Energy: 115 kcal
• Protein: 91 kcal
• Fat: 7.84 kcal
• Carbs: 0 kcal

Crackers, wheat, regular

• Iron, Fe: 2.64 mg
• Energy: 455 kcal
• Protein: 29 kcal
• Fat: 66 kcal
• Carbs: 283 kcal

Snacks, trail mix, tropical

• Iron, Fe: 2.64 mg
• Energy: 442 kcal
• Protein: 25 kcal
• Fat: 68 kcal
• Carbs: 262 kcal

ARBY'S, roast beef sandwich, classic

• Iron, Fe: 2.64 mg
• Energy: 242 kcal
• Protein: 61 kcal
• Fat: 41 kcal
• Carbs: 89 kcal

Fast foods, roast beef sandwich, plain

• Iron, Fe: 2.64 mg
• Energy: 244 kcal
• Protein: 61 kcal
• Fat: 41 kcal
• Carbs: 89 kcal

Rye grain

• Iron, Fe: 2.63 mg
• Energy: 338 kcal
• Protein: 41 kcal
• Fat: 6.52 kcal
• Carbs: 303 kcal

Grape leaves, raw

• Iron, Fe: 2.63 mg
• Energy: 93 kcal
• Protein: 22 kcal
• Fat: 8.48 kcal
• Carbs: 69 kcal

Bacon, turkey, microwaved

• Iron, Fe: 2.63 mg
• Energy: 368 kcal
• Protein: 118 kcal
• Fat: 103 kcal
• Carbs: 17 kcal

Game meat , bison, ground, raw

• Iron, Fe: 2.6 mg
• Energy: 223 kcal
• Protein: 75 kcal
• Fat: 64 kcal
• Carbs: 0 kcal

Cookies, peanut butter sandwich, regular

• Iron, Fe: 2.6 mg
• Energy: 478 kcal
• Protein: 35 kcal
• Fat: 84 kcal
• Carbs: 262 kcal

Raisins, seeded

• Iron, Fe: 2.59 mg
• Energy: 296 kcal
• Protein: 10 kcal
• Fat: 2.16 kcal
• Carbs: 314 kcal

Crackers, multigrain

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

Fast foods, egg, scrambled

• Iron, Fe: 2.59 mg
• Energy: 212 kcal
• Protein: 55 kcal
• Fat: 65 kcal
• Carbs: 8.32 kcal

Triticale flour, whole-grain

• Iron, Fe: 2.59 mg
• Energy: 338 kcal
• Protein: 53 kcal
• Fat: 7.24 kcal
• Carbs: 293 kcal

Triticale

• Iron, Fe: 2.57 mg
• Energy: 336 kcal
• Protein: 52 kcal
• Fat: 8.36 kcal
• Carbs: 289 kcal

Beet greens, raw

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

Goose, domesticated, meat only, raw

• Iron, Fe: 2.57 mg
• Energy: 161 kcal
• Protein: 91 kcal
• Fat: 29 kcal
• Carbs: 0 kcal

Restaurant, family style, sirloin steak

• Iron, Fe: 2.57 mg
• Energy: 195 kcal
• Protein: 119 kcal
• Fat: 34 kcal
• Carbs: 0 kcal

PIZZA HUT 14" Pepperoni Pizza, Pan Crust

• Iron, Fe: 2.57 mg
• Energy: 291 kcal
• Protein: 46 kcal
• Fat: 52 kcal
• Carbs: 127 kcal

Rice and Wheat cereal bar

• Iron, Fe: 2.56 mg
• Energy: 409 kcal
• Protein: 36 kcal
• Fat: 36 kcal
• Carbs: 291 kcal

Puff pastry, frozen, ready-to-bake

• Iron, Fe: 2.56 mg
• Energy: 551 kcal
• Protein: 29 kcal
• Fat: 152 kcal
• Carbs: 180 kcal

Peanuts, virginia, raw

• Iron, Fe: 2.55 mg
• Energy: 563 kcal
• Protein: 101 kcal
• Fat: 195 kcal
• Carbs: 66 kcal

Fast foods, hush puppies

• Iron, Fe: 2.55 mg
• Energy: 296 kcal
• Protein: 25 kcal
• Fat: 53 kcal
• Carbs: 161 kcal

Fast foods, miniature cinnamon rolls

• Iron, Fe: 2.55 mg
• Energy: 403 kcal
• Protein: 28 kcal
• Fat: 72 kcal
• Carbs: 214 kcal

Bread, cinnamon

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