Iron Rich Fish and shellfish

Welcome to the list of the top 100 fish and shellfish highest in iron content. Where the amount of iron ranges from 27.96 mg to 0.5 mg per 100g. The top fish and shellfish is Mollusks, clam, mixed species, cooked, moist heat with the highest iron content, which in 100g contains 27.96 mg of iron.

The total recommended daily allowance or RDA for iron is 14 mg. For the 100g serving of Mollusks, clam, mixed species, cooked, moist heat, which contains 27.96 mg of iron, the corresponding RDA iron percentage is 200 %, which is the highest item from the list of fish and shellfish high in iron.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Mollusks, clam, mixed species, cooked, moist heat has a nutritional value score of 18 out of 100.Comparing the iron content and the nutritional density in 100g for Mollusks, clam, mixed species, cooked, moist heat; We class this as a high iron content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of fish and shellfish.

Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Mollusks, clam, mixed species, cooked, moist heat, which is the top of the fish and shellfish list for iron content in your diet, the amount of Calories is 148 kcal (7% RDA), the amount of Protein is 25.55 g (46% RDA), the amount of Fat is 1.95 g (3% RDA) and the amount of Carbohydrate is 5.13 g (4% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the iron content in Mollusks, clam, mixed species, cooked, moist heat from the list of fish and shellfish.

Top Twenty List - Highest iron Content per 100g

Below is a basic list for iron in fish and shellfish for the top 20 fish and shellfish. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Mollusks, clam, mixed species, cooked, moist heat 27.96mg (200%RDA)
2. Mollusks, clam, mixed species, cooked, breaded and fried 13.91mg (99%RDA)
3. Fish, caviar, black and red, granular 11.88mg (85%RDA)
4. Mollusks, cuttlefish, mixed species, cooked, moist heat 10.84mg (77%RDA)
5. Mollusks, whelk, unspecified, cooked, moist heat 10.06mg (72%RDA)
6. Mollusks, octopus, common, cooked, moist heat 9.54mg (68%RDA)
7. Mollusks, oyster, eastern, wild, cooked, moist heat 9.21mg (66%RDA)
8. Mollusks, oyster, Pacific, cooked, moist heat 9.2mg (66%RDA)
9. Mollusks, oyster, eastern, cooked, breaded and fried 6.95mg (50%RDA)
10. Mollusks, mussel, blue, cooked, moist heat 6.72mg (48%RDA)
11. Mollusks, cuttlefish, mixed species, raw 6.02mg (43%RDA)
12. Mollusks, oyster, eastern, farmed, raw 5.78mg (41%RDA)
13. Mollusks, octopus, common, raw 5.3mg (38%RDA)
14. Mollusks, oyster, Pacific, raw 5.11mg (37%RDA)
15. Mollusks, whelk, unspecified, raw 5.03mg (36%RDA)
16. Mollusks, oyster, eastern, wild, raw 4.61mg (33%RDA)
17. Mollusks, mussel, blue, raw 3.95mg (28%RDA)
18. Mollusks, abalone, mixed species, cooked, fried 3.8mg (27%RDA)
19. Mollusks, snail, raw 3.5mg (25%RDA)
20. Fish, anchovy, european, raw 3.25mg (23%RDA)

Comparing iron in fish and shellfish vs spinach

The amount of iron in spinach is 2.7 per 100g.As iron percentage of the RDA this is 19 %. Comparing with Mollusks, clam, mixed species, cooked, moist heat, in 100g contains 27.96 mg of iron. As a percentage of the RDA this is 200 %. Therefore, Mollusks, clam, mixed species, cooked, moist heat has 25.26 mg more iron than spinach. In terms of iron percentage this is 936 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Mollusks, clam, mixed species, cooked, moist heat has a nutritional value score of 18 out of 100.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Mollusks, clam, mixed species, cooked, moist heat which contains 23.77 mg in 3 oz (or 85 g). The percentage of the recommended daily value for this serving is 170 %. For this serving the Calories content is 125.8 kcal (6% RDA), the Protein content is 21.72 g (39% RDA), the Fat content is 1.66 g (3% RDA) and the Carbohydrate content is 4.36 g (3% RDA).

Milligrams of iron in fish and shellfish (per 100g)

The list below gives the total iron content in the top 100 items from the general description 'fish and shellfish' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 61 items. The highest amount of iron from the 61 raw items is in Mollusks, cuttlefish, mixed species, raw where the content is 6.02 mg per 100g. The number of food items which are cooked are 25 items. The highest amount of iron from the 25 cooked items is in Mollusks, clam, mixed species, cooked, moist heat where the amount is 27.96 mg per 100g. Comparing raw and cooked fish and shellfish shows that cooking can change the levels of iron by 21.94 mg in a 100g serving.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with a high amount of iron.

List of Fish and shellfish High in iron Content per 100g 1. Mollusks, clam, mixed species, cooked, moist heat - Iron 27.96 mg of Iron per 100g (200% RDA) Nutritional Value = 18 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 27.96 mg(200%) 148(7%) 5.13(4%) 1.95(3%) 25.55(46%) Typical Serving Amount : 3 oz (or 85g): 23.77 mg(170%) 125.8 kcal(6%) 4.36 g(3%) 1.66 g(3%) 21.72 g(39%) Other Serving Size : 20 small (or 190g): 53.12 mg(379%) 281.2 kcal(14%) 9.75 g(8%) 3.71 g(6%) 48.55 g(87%) 2. Mollusks, clam, mixed species, cooked, breaded and fried - Iron 13.91 mg of Iron per 100g (99% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 13.91 mg(99%) 202(10%) 10.33(8%) 11.15(17%) 14.24(25%) Typical Serving Amount : 3 oz (or 85g): 11.82 mg(84%) 171.7 kcal(9%) 8.78 g(7%) 9.48 g(15%) 12.1 g(22%) Other Serving Size : 20 small (or 188g): 26.15 mg(187%) 379.76 kcal(19%) 19.42 g(15%) 20.96 g(32%) 26.77 g(48%) 3. Fish, caviar, black and red, granular - Iron 11.88 mg of Iron per 100g (85% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 11.88 mg(85%) 264(13%) 4(3%) 17.9(28%) 24.6(44%) Typical Serving Amount : 1 tbsp (or 16g): 1.9 mg(14%) 42.24 kcal(2%) 0.64 g(0%) 2.86 g(4%) 3.94 g(7%) Other Serving Size : 1 oz (or 28.35g): 3.37 mg(24%) 74.84 kcal(4%) 1.13 g(1%) 5.07 g(8%) 6.97 g(12%) 4. Mollusks, cuttlefish, mixed species, cooked, moist heat - Iron 10.84 mg of Iron per 100g (77% RDA) Nutritional Value = 18 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 10.84 mg(77%) 158(8%) 1.64(1%) 1.4(2%) 32.48(58%) Typical Serving Amount : 3 oz (or 85g): 9.21 mg(66%) 134.3 kcal(7%) 1.39 g(1%) 1.19 g(2%) 27.61 g(49%) 5. Mollusks, whelk, unspecified, cooked, moist heat - Iron 10.06 mg of Iron per 100g (72% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 10.06 mg(72%) 275(14%) 15.52(12%) 0.8(1%) 47.68(85%) Typical Serving Amount : 3 oz (or 85g): 8.55 mg(61%) 233.75 kcal(12%) 13.19 g(10%) 0.68 g(1%) 40.53 g(72%) 6. Mollusks, octopus, common, cooked, moist heat - Iron 9.54 mg of Iron per 100g (68% RDA) Nutritional Value = 18 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 9.54 mg(68%) 164(8%) 4.4(3%) 2.08(3%) 29.82(53%) Typical Serving Amount : 3 oz (or 85g): 8.11 mg(58%) 139.4 kcal(7%) 3.74 g(3%) 1.77 g(3%) 25.35 g(45%) 7. Mollusks, oyster, eastern, wild, cooked, moist heat - Iron 9.21 mg of Iron per 100g (66% RDA) Nutritional Value = 17 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 9.21 mg(66%) 102(5%) 5.45(4%) 3.42(5%) 11.42(20%) Typical Serving Amount : 3 oz (or 85g): 7.83 mg(56%) 86.7 kcal(4%) 4.63 g(4%) 2.91 g(4%) 9.71 g(17%) Other Serving Size : 6 medium (or 42g): 3.87 mg(28%) 42.84 kcal(2%) 2.29 g(2%) 1.44 g(2%) 4.8 g(9%) 8. Mollusks, oyster, Pacific, cooked, moist heat - Iron 9.2 mg of Iron per 100g (66% RDA) Nutritional Value = 17 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 9.2 mg(66%) 163(8%) 9.9(8%) 4.6(7%) 18.9(34%) Typical Serving Amount : 1 medium (or 25g): 2.3 mg(16%) 40.75 kcal(2%) 2.48 g(2%) 1.15 g(2%) 4.73 g(8%) Other Serving Size : 3 oz (or 85g): 7.82 mg(56%) 138.55 kcal(7%) 8.42 g(6%) 3.91 g(6%) 16.07 g(29%) 9. Mollusks, oyster, eastern, cooked, breaded and fried - Iron 6.95 mg of Iron per 100g (50% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 6.95 mg(50%) 199(10%) 11.62(9%) 12.58(19%) 8.77(16%) Typical Serving Amount : 3 oz (or 85g): 5.91 mg(42%) 169.15 kcal(8%) 9.88 g(8%) 10.69 g(16%) 7.45 g(13%) Other Serving Size : 6 medium (or 88g): 6.12 mg(44%) 175.12 kcal(9%) 10.23 g(8%) 11.07 g(17%) 7.72 g(14%) 10. Mollusks, mussel, blue, cooked, moist heat - Iron 6.72 mg of Iron per 100g (48% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 6.72 mg(48%) 172(9%) 7.39(6%) 4.48(7%) 23.8(43%) Typical Serving Amount : 3 oz (or 85g): 5.71 mg(41%) 146.2 kcal(7%) 6.28 g(5%) 3.81 g(6%) 20.23 g(36%) 11. Mollusks, cuttlefish, mixed species, raw - Iron 6.02 mg of Iron per 100g (43% RDA) Nutritional Value = 18 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 6.02 mg(43%) 79(4%) 0.82(1%) 0.7(1%) 16.24(29%) Typical Serving Amount : 3 oz (or 85g): 5.12 mg(37%) 67.15 kcal(3%) 0.7 g(1%) 0.6 g(1%) 13.8 g(25%) 12. Mollusks, oyster, eastern, farmed, raw - Iron 5.78 mg of Iron per 100g (41% RDA) Nutritional Value = 17 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 5.78 mg(41%) 59(3%) 5.53(4%) 1.55(2%) 5.22(9%) Typical Serving Amount : 3 oz (or 85g): 4.91 mg(35%) 50.15 kcal(3%) 4.7 g(4%) 1.32 g(2%) 4.44 g(8%) Other Serving Size : 6 medium (or 84g): 4.86 mg(35%) 49.56 kcal(2%) 4.65 g(4%) 1.3 g(2%) 4.38 g(8%) 13. Mollusks, octopus, common, raw - Iron 5.3 mg of Iron per 100g (38% RDA) Nutritional Value = 19 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 5.3 mg(38%) 82(4%) 2.2(2%) 1.04(2%) 14.91(27%) Typical Serving Amount : 3 oz (or 85g): 4.51 mg(32%) 69.7 kcal(3%) 1.87 g(1%) 0.88 g(1%) 12.67 g(23%) 14. Mollusks, oyster, Pacific, raw - Iron 5.11 mg of Iron per 100g (37% RDA) Nutritional Value = 17 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 5.11 mg(37%) 81(4%) 4.95(4%) 2.3(4%) 9.45(17%) Typical Serving Amount : 1 medium (or 50g): 2.56 mg(18%) 40.5 kcal(2%) 2.48 g(2%) 1.15 g(2%) 4.73 g(8%) Other Serving Size : 3 oz (or 85g): 4.34 mg(31%) 68.85 kcal(3%) 4.21 g(3%) 1.96 g(3%) 8.03 g(14%) 15. Mollusks, whelk, unspecified, raw - Iron 5.03 mg of Iron per 100g (36% RDA) Nutritional Value = 17 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 5.03 mg(36%) 137(7%) 7.76(6%) 0.4(1%) 23.84(43%) Typical Serving Amount : 3 oz (or 85g): 4.28 mg(31%) 116.45 kcal(6%) 6.6 g(5%) 0.34 g(1%) 20.26 g(36%) 16. Mollusks, oyster, eastern, wild, raw - Iron 4.61 mg of Iron per 100g (33% RDA) Nutritional Value = 17 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 4.61 mg(33%) 51(3%) 2.72(2%) 1.71(3%) 5.71(10%) Typical Serving Amount : 1 cup (or 248g): 11.43 mg(82%) 126.48 kcal(6%) 6.75 g(5%) 4.24 g(7%) 14.16 g(25%) Other Serving Size : 6 medium (or 84g): 3.87 mg(28%) 42.84 kcal(2%) 2.28 g(2%) 1.44 g(2%) 4.8 g(9%) 17. Mollusks, mussel, blue, raw - Iron 3.95 mg of Iron per 100g (28% RDA) Nutritional Value = 18 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 3.95 mg(28%) 86(4%) 3.69(3%) 2.24(3%) 11.9(21%) Typical Serving Amount : 1 cup (or 150g): 5.93 mg(42%) 129 kcal(6%) 5.54 g(4%) 3.36 g(5%) 17.85 g(32%) Other Serving Size : 1 oz (or 28.35g): 1.12 mg(8%) 24.38 kcal(1%) 1.05 g(1%) 0.64 g(1%) 3.37 g(6%) Other Serving Size : 1 large (or 20g): 0.79 mg(6%) 17.2 kcal(1%) 0.74 g(1%) 0.45 g(1%) 2.38 g(4%) Other Serving Size : 1 medium (or 16g): 0.63 mg(5%) 13.76 kcal(1%) 0.59 g(0%) 0.36 g(1%) 1.9 g(3%) Other Serving Size : 1 small (or 10g): 0.4 mg(3%) 8.6 kcal(0%) 0.37 g(0%) 0.22 g(0%) 1.19 g(2%) Other Serving Size : 3 oz (or 85g): 3.36 mg(24%) 73.1 kcal(4%) 3.14 g(2%) 1.9 g(3%) 10.12 g(18%) 18. Mollusks, abalone, mixed species, cooked, fried - Iron 3.8 mg of Iron per 100g (27% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 3.8 mg(27%) 189(9%) 11.05(9%) 6.78(10%) 19.63(35%) Typical Serving Amount : 3 oz (or 85g): 3.23 mg(23%) 160.65 kcal(8%) 9.39 g(7%) 5.76 g(9%) 16.69 g(30%) 19. Mollusks, snail, raw - Iron 3.5 mg of Iron per 100g (25% RDA) Nutritional Value = 20 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 3.5 mg(25%) 90(5%) 2(2%) 1.4(2%) 16.1(29%) Typical Serving Amount : 3 oz (or 85g): 2.98 mg(21%) 76.5 kcal(4%) 1.7 g(1%) 1.19 g(2%) 13.69 g(24%) 20. Fish, anchovy, european, raw - Iron 3.25 mg of Iron per 100g (23% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 3.25 mg(23%) 131(7%) 0(0%) 4.84(7%) 20.35(36%) Typical Serving Amount : 3 oz (or 85g): 2.76 mg(20%) 111.35 kcal(6%) 0 g(0%) 4.11 g(6%) 17.3 g(31%) 21. Mollusks, abalone, mixed species, raw - Iron 3.19 mg of Iron per 100g (23% RDA) Nutritional Value = 17 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 3.19 mg(23%) 105(5%) 6.01(5%) 0.76(1%) 17.1(31%) Typical Serving Amount : 3 oz (or 85g): 2.71 mg(19%) 89.25 kcal(4%) 5.11 g(4%) 0.65 g(1%) 14.54 g(26%) 22. Crustaceans, crab, queen, cooked, moist heat - Iron 2.88 mg of Iron per 100g (21% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 2.88 mg(21%) 115(6%) 0(0%) 1.51(2%) 23.72(42%) Typical Serving Amount : 3 oz (or 85g): 2.45 mg(18%) 97.75 kcal(5%) 0 g(0%) 1.28 g(2%) 20.16 g(36%) 23. Crustaceans, crab, queen, raw - Iron 2.5 mg of Iron per 100g (18% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 2.5 mg(18%) 90(5%) 0(0%) 1.18(2%) 18.5(33%) Typical Serving Amount : 3 oz (or 85g): 2.13 mg(15%) 76.5 kcal(4%) 0 g(0%) 1 g(2%) 15.73 g(28%) 24. Fish, gefiltefish, commercial, sweet recipe - Iron 2.48 mg of Iron per 100g (18% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 2.48 mg(18%) 84(4%) 7.41(6%) 1.73(3%) 9.07(16%) Typical Serving Amount : 1 piece (or 42g): 1.04 mg(7%) 35.28 kcal(2%) 3.11 g(2%) 0.73 g(1%) 3.81 g(7%) 25. Fish, mackerel, king, raw - Iron 1.78 mg of Iron per 100g (13% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.78 mg(13%) 105(5%) 0(0%) 2(3%) 20.28(36%) Typical Serving Amount : .5 fillet (or 198g): 3.52 mg(25%) 207.9 kcal(10%) 0 g(0%) 3.96 g(6%) 40.15 g(72%) Other Serving Size : 3 oz (or 85g): 1.51 mg(11%) 89.25 kcal(4%) 0 g(0%) 1.7 g(3%) 17.24 g(31%) 26. Fish, sablefish, smoked - Iron 1.69 mg of Iron per 100g (12% RDA) Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.69 mg(12%) 257(13%) 0(0%) 20.14(31%) 17.65(32%) Typical Serving Amount : 1 oz (or 28.35g): 0.48 mg(3%) 72.86 kcal(4%) 0 g(0%) 5.71 g(9%) 5 g(9%) Other Serving Size : 3 oz (or 85g): 1.44 mg(10%) 218.45 kcal(11%) 0 g(0%) 17.12 g(26%) 15 g(27%) 27. Fish, mackerel, Atlantic, raw - Iron 1.63 mg of Iron per 100g (12% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.63 mg(12%) 205(10%) 0(0%) 13.89(21%) 18.6(33%) Typical Serving Amount : 1 fillet (or 112g): 1.83 mg(13%) 229.6 kcal(11%) 0 g(0%) 15.56 g(24%) 20.83 g(37%) Other Serving Size : 3 oz (or 85g): 1.39 mg(10%) 174.25 kcal(9%) 0 g(0%) 11.81 g(18%) 15.81 g(28%) 28. Mollusks, clam, mixed species, raw - Iron 1.62 mg of Iron per 100g (12% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.62 mg(12%) 86(4%) 3.57(3%) 0.96(1%) 14.67(26%) Typical Serving Amount : 1 cup (with liquid and clams) (or 227g): 3.68 mg(26%) 195.22 kcal(10%) 8.1 g(6%) 2.18 g(3%) 33.3 g(59%) Other Serving Size : 1 large (or 20g): 0.32 mg(2%) 17.2 kcal(1%) 0.71 g(1%) 0.19 g(0%) 2.93 g(5%) Other Serving Size : 1 lb (with shell), yield after shell removed (or 68g): 1.1 mg(8%) 58.48 kcal(3%) 2.43 g(2%) 0.65 g(1%) 9.98 g(18%) Other Serving Size : 1 medium (or 14.5g): 0.23 mg(2%) 12.47 kcal(1%) 0.52 g(0%) 0.14 g(0%) 2.13 g(4%) Other Serving Size : 1 small (or 9g): 0.15 mg(1%) 7.74 kcal(0%) 0.32 g(0%) 0.09 g(0%) 1.32 g(2%) Other Serving Size : 3 oz (or 85g): 1.38 mg(10%) 73.1 kcal(4%) 3.03 g(2%) 0.82 g(1%) 12.47 g(22%) 29. Fish, herring, Atlantic, kippered - Iron 1.51 mg of Iron per 100g (11% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.51 mg(11%) 217(11%) 0(0%) 12.37(19%) 24.58(44%) Typical Serving Amount : 1 oz, boneless (or 28.35g): 0.43 mg(3%) 61.52 kcal(3%) 0 g(0%) 3.51 g(5%) 6.97 g(12%) Other Serving Size : 1 cubic inch, boneless (or 17g): 0.26 mg(2%) 36.89 kcal(2%) 0 g(0%) 2.1 g(3%) 4.18 g(7%) Other Serving Size : 1 fillet, large (7 x 2-1/4 x 1/4) (or 65g): 0.98 mg(7%) 141.05 kcal(7%) 0 g(0%) 8.04 g(12%) 15.98 g(29%) Other Serving Size : 1 fillet, medium (5 x 1-3/4 x 1/4) (or 40g): 0.6 mg(4%) 86.8 kcal(4%) 0 g(0%) 4.95 g(8%) 9.83 g(18%) Other Serving Size : 1 fillet, small (2-3/8 x 1-3/8 x 1/4) (or 20g): 0.3 mg(2%) 43.4 kcal(2%) 0 g(0%) 2.47 g(4%) 4.92 g(9%) 30. Fish, trout, mixed species, raw - Iron 1.5 mg of Iron per 100g (11% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.5 mg(11%) 148(7%) 0(0%) 6.61(10%) 20.77(37%) Typical Serving Amount : 1 fillet (or 79g): 1.19 mg(9%) 116.92 kcal(6%) 0 g(0%) 5.22 g(8%) 16.41 g(29%) Other Serving Size : 3 oz (or 85g): 1.28 mg(9%) 125.8 kcal(6%) 0 g(0%) 5.62 g(9%) 17.65 g(32%) 31. Frog legs, raw - Iron 1.5 mg of Iron per 100g (11% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.5 mg(11%) 73(4%) 0(0%) 0.3(0%) 16.4(29%) 32. Fish, bass, fresh water, mixed species, raw - Iron 1.49 mg of Iron per 100g (11% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.49 mg(11%) 114(6%) 0(0%) 3.69(6%) 18.86(34%) Typical Serving Amount : 1 fillet (or 79g): 1.18 mg(8%) 90.06 kcal(5%) 0 g(0%) 2.92 g(4%) 14.9 g(27%) Other Serving Size : 3 oz (or 85g): 1.27 mg(9%) 96.9 kcal(5%) 0 g(0%) 3.14 g(5%) 16.03 g(29%) 33. USDA Commodity, salmon nuggets, cooked as purchased, unheated - Iron 1.46 mg of Iron per 100g (10% RDA) Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.46 mg(10%) 189(9%) 11.85(9%) 10.43(16%) 11.97(21%) Typical Serving Amount : 1 oz (or 28.35g): 0.41 mg(3%) 53.58 kcal(3%) 3.36 g(3%) 2.96 g(5%) 3.39 g(6%) 34. Fish, catfish, channel, cooked, breaded and fried - Iron 1.43 mg of Iron per 100g (10% RDA) Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.43 mg(10%) 229(11%) 8.04(6%) 13.33(21%) 18.09(32%) Typical Serving Amount : 1 fillet (or 87g): 1.24 mg(9%) 199.23 kcal(10%) 6.99 g(5%) 11.6 g(18%) 15.74 g(28%) Other Serving Size : 3 oz (or 85g): 1.22 mg(9%) 194.65 kcal(10%) 6.83 g(5%) 11.33 g(17%) 15.38 g(27%) 35. Crustaceans, spiny lobster, mixed species, cooked, moist heat - Iron 1.41 mg of Iron per 100g (10% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.41 mg(10%) 143(7%) 3.12(2%) 1.94(3%) 26.41(47%) Typical Serving Amount : 1 lobster (or 163g): 2.3 mg(16%) 233.09 kcal(12%) 5.09 g(4%) 3.16 g(5%) 43.05 g(77%) Other Serving Size : 3 oz (or 85g): 1.2 mg(9%) 121.55 kcal(6%) 2.65 g(2%) 1.65 g(3%) 22.45 g(40%) 36. Mollusks, conch, baked or broiled - Iron 1.41 mg of Iron per 100g (10% RDA) Nutritional Value = 18 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.41 mg(10%) 130(7%) 1.7(1%) 1.2(2%) 26.3(47%) Typical Serving Amount : 1 cup, sliced (or 127g): 1.79 mg(13%) 165.1 kcal(8%) 2.16 g(2%) 1.52 g(2%) 33.4 g(60%) Other Serving Size : 1 oz cooked, yield (or 17g): 0.24 mg(2%) 22.1 kcal(1%) 0.29 g(0%) 0.2 g(0%) 4.47 g(8%) 37. Fish, haddock, smoked - Iron 1.4 mg of Iron per 100g (10% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.4 mg(10%) 116(6%) 0(0%) 0.96(1%) 25.23(45%) Typical Serving Amount : 1 oz, boneless (or 28.35g): 0.4 mg(3%) 32.89 kcal(2%) 0 g(0%) 0.27 g(0%) 7.15 g(13%) Other Serving Size : 1 cubic inch, boneless (or 17g): 0.24 mg(2%) 19.72 kcal(1%) 0 g(0%) 0.16 g(0%) 4.29 g(8%) Other Serving Size : 3 oz (or 85g): 1.19 mg(9%) 98.6 kcal(5%) 0 g(0%) 0.82 g(1%) 21.45 g(38%) 38. Fish, mackerel, salted - Iron 1.4 mg of Iron per 100g (10% RDA) Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.4 mg(10%) 305(15%) 0(0%) 25.1(39%) 18.5(33%) Typical Serving Amount : 1 cup, cooked (or 136g): 1.9 mg(14%) 414.8 kcal(21%) 0 g(0%) 34.14 g(53%) 25.16 g(45%) Other Serving Size : (or g): 0 mg(0%) 0 kcal(0%) 0 g(0%) 0 g(0%) 0 g(0%) Other Serving Size : (or g): 0 mg(0%) 0 kcal(0%) 0 g(0%) 0 g(0%) 0 g(0%) 39. Turtle, green, raw - Iron 1.4 mg of Iron per 100g (10% RDA) Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.4 mg(10%) 89(4%) 0(0%) 0.5(1%) 19.8(35%) Typical Serving Amount : 3 oz (or 85g): 1.19 mg(9%) 75.65 kcal(4%) 0 g(0%) 0.43 g(1%) 16.83 g(30%) 40. Fish, pike, walleye, raw - Iron 1.3 mg of Iron per 100g (9% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.3 mg(9%) 93(5%) 0(0%) 1.22(2%) 19.14(34%) Typical Serving Amount : 1 fillet (or 159g): 2.07 mg(15%) 147.87 kcal(7%) 0 g(0%) 1.94 g(3%) 30.43 g(54%) Other Serving Size : 3 oz (or 85g): 1.11 mg(8%) 79.05 kcal(4%) 0 g(0%) 1.04 g(2%) 16.27 g(29%) 41. Fish, sucker, white, raw - Iron 1.3 mg of Iron per 100g (9% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.3 mg(9%) 92(5%) 0(0%) 2.32(4%) 16.76(30%) Typical Serving Amount : 1 fillet (or 159g): 2.07 mg(15%) 146.28 kcal(7%) 0 g(0%) 3.69 g(6%) 26.65 g(48%) Other Serving Size : 3 oz (or 85g): 1.11 mg(8%) 78.2 kcal(4%) 0 g(0%) 1.97 g(3%) 14.25 g(25%) 42. Fish, sablefish, raw - Iron 1.28 mg of Iron per 100g (9% RDA) Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.28 mg(9%) 195(10%) 0(0%) 15.3(24%) 13.41(24%) Typical Serving Amount : .5 fillet (or 193g): 2.47 mg(18%) 376.35 kcal(19%) 0 g(0%) 29.53 g(45%) 25.88 g(46%) Other Serving Size : 3 oz (or 85g): 1.09 mg(8%) 165.75 kcal(8%) 0 g(0%) 13.01 g(20%) 11.4 g(20%) 43. Crustaceans, shrimp, mixed species, cooked, breaded and fried - Iron 1.26 mg of Iron per 100g (9% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.26 mg(9%) 242(12%) 11.47(9%) 12.28(19%) 21.39(38%) Typical Serving Amount : 3 oz (or 85g): 1.07 mg(8%) 205.7 kcal(10%) 9.75 g(8%) 10.44 g(16%) 18.18 g(32%) Other Serving Size : 4 large (or 30g): 0.38 mg(3%) 72.6 kcal(4%) 3.44 g(3%) 3.68 g(6%) 6.42 g(11%) 44. Fish, tuna, fresh, skipjack, raw - Iron 1.25 mg of Iron per 100g (9% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.25 mg(9%) 103(5%) 0(0%) 1.01(2%) 22(39%) Typical Serving Amount : .5 fillet (or 198g): 2.48 mg(18%) 203.94 kcal(10%) 0 g(0%) 2 g(3%) 43.56 g(78%) Other Serving Size : 3 oz (or 85g): 1.06 mg(8%) 87.55 kcal(4%) 0 g(0%) 0.86 g(1%) 18.7 g(33%) 45. Fish, carp, raw - Iron 1.24 mg of Iron per 100g (9% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.24 mg(9%) 127(6%) 0(0%) 5.6(9%) 17.83(32%) Typical Serving Amount : 1 fillet (or 218g): 2.7 mg(19%) 276.86 kcal(14%) 0 g(0%) 12.21 g(19%) 38.87 g(69%) Other Serving Size : 3 oz (or 85g): 1.05 mg(8%) 107.95 kcal(5%) 0 g(0%) 4.76 g(7%) 15.16 g(27%) 46. Fish, herring, Atlantic, pickled - Iron 1.22 mg of Iron per 100g (9% RDA) Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.22 mg(9%) 262(13%) 9.64(7%) 18(28%) 14.19(25%) Typical Serving Amount : 1 cup (or 140g): 1.71 mg(12%) 366.8 kcal(18%) 13.5 g(10%) 25.2 g(39%) 19.87 g(35%) Other Serving Size : 1 oz, boneless (or 28.35g): 0.35 mg(3%) 74.28 kcal(4%) 2.73 g(2%) 5.1 g(8%) 4.02 g(7%) Other Serving Size : 1 cubic inch (or 20g): 0.24 mg(2%) 52.4 kcal(3%) 1.93 g(1%) 3.6 g(6%) 2.84 g(5%) Other Serving Size : 1 piece (1-3/4 x 7/8 x 1/2) (or 15g): 0.18 mg(1%) 39.3 kcal(2%) 1.45 g(1%) 2.7 g(4%) 2.13 g(4%) 47. Crustaceans, spiny lobster, mixed species, raw - Iron 1.22 mg of Iron per 100g (9% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.22 mg(9%) 112(6%) 2.43(2%) 1.51(2%) 20.6(37%) Typical Serving Amount : 1 lobster (or 209g): 2.55 mg(18%) 234.08 kcal(12%) 5.08 g(4%) 3.16 g(5%) 43.05 g(77%) Other Serving Size : 3 oz (or 85g): 1.04 mg(7%) 95.2 kcal(5%) 2.07 g(2%) 1.28 g(2%) 17.51 g(31%) 48. Fish, sunfish, pumpkin seed, raw - Iron 1.2 mg of Iron per 100g (9% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.2 mg(9%) 89(4%) 0(0%) 0.7(1%) 19.4(35%) Typical Serving Amount : 1 fillet (or 48g): 0.58 mg(4%) 42.72 kcal(2%) 0 g(0%) 0.34 g(1%) 9.31 g(17%) Other Serving Size : 3 oz (or 85g): 1.02 mg(7%) 75.65 kcal(4%) 0 g(0%) 0.6 g(1%) 16.49 g(29%) 49. Fish, mackerel, Pacific and jack, mixed species, raw - Iron 1.16 mg of Iron per 100g (8% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.16 mg(8%) 158(8%) 0(0%) 7.89(12%) 20.07(36%) Typical Serving Amount : 1 fillet (or 225g): 2.61 mg(19%) 355.5 kcal(18%) 0 g(0%) 17.75 g(27%) 45.16 g(81%) Other Serving Size : 3 oz (or 85g): 0.99 mg(7%) 134.3 kcal(7%) 0 g(0%) 6.71 g(10%) 17.06 g(30%) 50. Fish, dolphinfish, raw - Iron 1.13 mg of Iron per 100g (8% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.13 mg(8%) 85(4%) 0(0%) 0.7(1%) 18.5(33%) Typical Serving Amount : 1 fillet (or 204g): 2.31 mg(17%) 173.4 kcal(9%) 0 g(0%) 1.43 g(2%) 37.74 g(67%) Other Serving Size : 3 oz (or 85g): 0.96 mg(7%) 72.25 kcal(4%) 0 g(0%) 0.6 g(1%) 15.73 g(28%) 51. Fish, herring, Pacific, raw - Iron 1.12 mg of Iron per 100g (8% RDA) Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.12 mg(8%) 195(10%) 0(0%) 13.88(21%) 16.39(29%) Typical Serving Amount : 1 fillet (or 184g): 2.06 mg(15%) 358.8 kcal(18%) 0 g(0%) 25.54 g(39%) 30.16 g(54%) Other Serving Size : 3 oz (or 85g): 0.95 mg(7%) 165.75 kcal(8%) 0 g(0%) 11.8 g(18%) 13.93 g(25%) 52. Fish, shark, mixed species, cooked, batter-dipped and fried - Iron 1.11 mg of Iron per 100g (8% RDA) Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.11 mg(8%) 228(11%) 6.39(5%) 13.82(21%) 18.62(33%) Typical Serving Amount : 3 oz (or 85g): 0.94 mg(7%) 193.8 kcal(10%) 5.43 g(4%) 11.75 g(18%) 15.83 g(28%) 53. Crustaceans, crayfish, mixed species, farmed, cooked, moist heat - Iron 1.11 mg of Iron per 100g (8% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.11 mg(8%) 87(4%) 0(0%) 1.3(2%) 17.52(31%) Typical Serving Amount : 3 oz (or 85g): 0.94 mg(7%) 73.95 kcal(4%) 0 g(0%) 1.11 g(2%) 14.89 g(27%) 54. Fish, herring, Atlantic, raw - Iron 1.1 mg of Iron per 100g (8% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.1 mg(8%) 158(8%) 0(0%) 9.04(14%) 17.96(32%) Typical Serving Amount : 1 oz, boneless (or 28.35g): 0.31 mg(2%) 44.79 kcal(2%) 0 g(0%) 2.56 g(4%) 5.09 g(9%) Other Serving Size : 1 fillet (or 184g): 2.02 mg(14%) 290.72 kcal(15%) 0 g(0%) 16.63 g(26%) 33.05 g(59%) Other Serving Size : 3 oz (or 85g): 0.94 mg(7%) 134.3 kcal(7%) 0 g(0%) 7.68 g(12%) 15.27 g(27%) 55. Crustaceans, crab, blue, crab cakes - Iron 1.08 mg of Iron per 100g (8% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.08 mg(8%) 155(8%) 0.48(0%) 7.52(12%) 20.21(36%) Typical Serving Amount : 1 cake (or 60g): 0.65 mg(5%) 93 kcal(5%) 0.29 g(0%) 4.51 g(7%) 12.13 g(22%) 56. Fish, mullet, striped, raw - Iron 1.02 mg of Iron per 100g (7% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.02 mg(7%) 117(6%) 0(0%) 3.79(6%) 19.35(35%) Typical Serving Amount : 1 oz (or 28.35g): 0.29 mg(2%) 33.17 kcal(2%) 0 g(0%) 1.07 g(2%) 5.49 g(10%) Other Serving Size : 1 fillet (or 119g): 1.21 mg(9%) 139.23 kcal(7%) 0 g(0%) 4.51 g(7%) 23.03 g(41%) Other Serving Size : 3 oz (or 85g): 0.87 mg(6%) 99.45 kcal(5%) 0 g(0%) 3.22 g(5%) 16.45 g(29%) 57. Fish, tuna, fresh, bluefin, raw - Iron 1.02 mg of Iron per 100g (7% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.02 mg(7%) 144(7%) 0(0%) 4.9(8%) 23.33(42%) Typical Serving Amount : 3 oz (or 85g): 0.87 mg(6%) 122.4 kcal(6%) 0 g(0%) 4.17 g(6%) 19.83 g(35%) 58. Fish, roughy, orange, raw - Iron 1.01 mg of Iron per 100g (7% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.01 mg(7%) 76(4%) 0(0%) 0.7(1%) 16.41(29%) Typical Serving Amount : 3 oz (or 85g): 0.86 mg(6%) 64.6 kcal(3%) 0 g(0%) 0.6 g(1%) 13.95 g(25%) 59. Mollusks, squid, mixed species, cooked, fried - Iron 1.01 mg of Iron per 100g (7% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.01 mg(7%) 175(9%) 7.79(6%) 7.48(12%) 17.94(32%) Typical Serving Amount : 3 oz (or 85g): 0.86 mg(6%) 148.75 kcal(7%) 6.62 g(5%) 6.36 g(10%) 15.25 g(27%) 60. Fish, tuna salad - Iron 1 mg of Iron per 100g (7% RDA) Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1 mg(7%) 187(9%) 9.41(7%) 9.26(14%) 16.04(29%) Typical Serving Amount : 1 cup (or 205g): 2.05 mg(15%) 383.35 kcal(19%) 19.29 g(15%) 18.98 g(29%) 32.88 g(59%) Other Serving Size : 3 oz (or 85g): 0.85 mg(6%) 158.95 kcal(8%) 8 g(6%) 7.87 g(12%) 13.63 g(24%) 61. Fish, shad, american, raw - Iron 0.97 mg of Iron per 100g (7% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.97 mg(7%) 197(10%) 0(0%) 13.77(21%) 16.93(30%) Typical Serving Amount : 1 fillet (or 184g): 1.78 mg(13%) 362.48 kcal(18%) 0 g(0%) 25.34 g(39%) 31.15 g(56%) Other Serving Size : 3 oz (or 85g): 0.82 mg(6%) 167.45 kcal(8%) 0 g(0%) 11.7 g(18%) 14.39 g(26%) 62. Fish, sturgeon, mixed species, smoked - Iron 0.93 mg of Iron per 100g (7% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.93 mg(7%) 173(9%) 0(0%) 4.4(7%) 31.2(56%) Typical Serving Amount : 1 oz (or 28.35g): 0.26 mg(2%) 49.05 kcal(2%) 0 g(0%) 1.25 g(2%) 8.85 g(16%) Other Serving Size : 3 oz (or 85g): 0.79 mg(6%) 147.05 kcal(7%) 0 g(0%) 3.74 g(6%) 26.52 g(47%) 63. Fish, burbot, raw - Iron 0.9 mg of Iron per 100g (6% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.9 mg(6%) 90(5%) 0(0%) 0.81(1%) 19.31(34%) Typical Serving Amount : 1 fillet (or 116g): 1.04 mg(7%) 104.4 kcal(5%) 0 g(0%) 0.94 g(1%) 22.4 g(40%) Other Serving Size : 3 oz (or 85g): 0.77 mg(6%) 76.5 kcal(4%) 0 g(0%) 0.69 g(1%) 16.41 g(29%) 64. Fish, drum, freshwater, raw - Iron 0.9 mg of Iron per 100g (6% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.9 mg(6%) 119(6%) 0(0%) 4.93(8%) 17.54(31%) Typical Serving Amount : 1 fillet (or 198g): 1.78 mg(13%) 235.62 kcal(12%) 0 g(0%) 9.76 g(15%) 34.73 g(62%) Other Serving Size : 3 oz (or 85g): 0.77 mg(6%) 101.15 kcal(5%) 0 g(0%) 4.19 g(6%) 14.91 g(27%) 65. Fish, perch, mixed species, raw - Iron 0.9 mg of Iron per 100g (6% RDA) Nutritional Value = 17 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.9 mg(6%) 91(5%) 0(0%) 0.92(1%) 19.39(35%) Typical Serving Amount : 1 fillet (or 60g): 0.54 mg(4%) 54.6 kcal(3%) 0 g(0%) 0.55 g(1%) 11.63 g(21%) Other Serving Size : 3 oz (or 85g): 0.77 mg(6%) 77.35 kcal(4%) 0 g(0%) 0.78 g(1%) 16.48 g(29%) 66. Fish, smelt, rainbow, raw - Iron 0.9 mg of Iron per 100g (6% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.9 mg(6%) 97(5%) 0(0%) 2.42(4%) 17.63(31%) Typical Serving Amount : 3 oz (or 85g): 0.77 mg(6%) 82.45 kcal(4%) 0 g(0%) 2.06 g(3%) 14.99 g(27%) 67. Fish, grouper, mixed species, raw - Iron 0.89 mg of Iron per 100g (6% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.89 mg(6%) 92(5%) 0(0%) 1.02(2%) 19.38(35%) Typical Serving Amount : 1 fillet (or 259g): 2.31 mg(17%) 238.28 kcal(12%) 0 g(0%) 2.64 g(4%) 50.19 g(90%) Other Serving Size : 3 oz (or 85g): 0.76 mg(5%) 78.2 kcal(4%) 0 g(0%) 0.87 g(1%) 16.47 g(29%) 68. Fish, croaker, Atlantic, cooked, breaded and fried - Iron 0.86 mg of Iron per 100g (6% RDA) Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.86 mg(6%) 221(11%) 7.54(6%) 12.67(19%) 18.2(33%) Typical Serving Amount : 1 fillet (or 87g): 0.75 mg(5%) 192.27 kcal(10%) 6.56 g(5%) 11.02 g(17%) 15.83 g(28%) Other Serving Size : 3 oz (or 85g): 0.73 mg(5%) 187.85 kcal(9%) 6.41 g(5%) 10.77 g(17%) 15.47 g(28%) 69. Fish, salmon, chinook, smoked - Iron 0.85 mg of Iron per 100g (6% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.85 mg(6%) 117(6%) 0(0%) 4.32(7%) 18.28(33%) Typical Serving Amount : 1 cup, cooked (or 136g): 1.16 mg(8%) 159.12 kcal(8%) 0 g(0%) 5.88 g(9%) 24.86 g(44%) Other Serving Size : 1 oz, boneless (or 28.35g): 0.24 mg(2%) 33.17 kcal(2%) 0 g(0%) 1.22 g(2%) 5.18 g(9%) Other Serving Size : 1 cubic inch, boneless (or 17g): 0.14 mg(1%) 19.89 kcal(1%) 0 g(0%) 0.73 g(1%) 3.11 g(6%) Other Serving Size : 3 oz (or 85g): 0.72 mg(5%) 99.45 kcal(5%) 0 g(0%) 3.67 g(6%) 15.54 g(28%) 70. Fish, salmon, chinook, smoked, (lox), regular - Iron 0.85 mg of Iron per 100g (6% RDA) Nutritional Value = 13 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.85 mg(6%) 117(6%) 0(0%) 4.32(7%) 18.28(33%) Typical Serving Amount : 1 oz (or 28.35g): 0.24 mg(2%) 33.17 kcal(2%) 0 g(0%) 1.22 g(2%) 5.18 g(9%) Other Serving Size : 3 oz (or 85g): 0.72 mg(5%) 99.45 kcal(5%) 0 g(0%) 3.67 g(6%) 15.54 g(28%) 71. Fish, bass, striped, raw - Iron 0.84 mg of Iron per 100g (6% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.84 mg(6%) 97(5%) 0(0%) 2.33(4%) 17.73(32%) Typical Serving Amount : 1 fillet (or 159g): 1.34 mg(10%) 154.23 kcal(8%) 0 g(0%) 3.7 g(6%) 28.19 g(50%) Other Serving Size : 3 oz (or 85g): 0.71 mg(5%) 82.45 kcal(4%) 0 g(0%) 1.98 g(3%) 15.07 g(27%) 72. Fish, shark, mixed species, raw - Iron 0.84 mg of Iron per 100g (6% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.84 mg(6%) 130(7%) 0(0%) 4.51(7%) 20.98(37%) Typical Serving Amount : 3 oz (or 85g): 0.71 mg(5%) 110.5 kcal(6%) 0 g(0%) 3.83 g(6%) 17.83 g(32%) 73. Crustaceans, crayfish, mixed species, wild, raw - Iron 0.84 mg of Iron per 100g (6% RDA) Nutritional Value = 18 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.84 mg(6%) 77(4%) 0(0%) 0.95(1%) 15.97(29%) Typical Serving Amount : 3 oz (or 85g): 0.71 mg(5%) 65.45 kcal(3%) 0 g(0%) 0.81 g(1%) 13.57 g(24%) Other Serving Size : 8 crayfish (or 27g): 0.23 mg(2%) 20.79 kcal(1%) 0 g(0%) 0.26 g(0%) 4.31 g(8%) 74. Fish, cusk, raw - Iron 0.83 mg of Iron per 100g (6% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.83 mg(6%) 87(4%) 0(0%) 0.69(1%) 18.99(34%) Typical Serving Amount : 1 fillet (or 122g): 1.01 mg(7%) 106.14 kcal(5%) 0 g(0%) 0.84 g(1%) 23.17 g(41%) Other Serving Size : 3 oz (or 85g): 0.71 mg(5%) 73.95 kcal(4%) 0 g(0%) 0.59 g(1%) 16.14 g(29%) 75. Crustaceans, crayfish, mixed species, wild, cooked, moist heat - Iron 0.83 mg of Iron per 100g (6% RDA) Nutritional Value = 17 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.83 mg(6%) 82(4%) 0(0%) 1.2(2%) 16.77(30%) Typical Serving Amount : 3 oz (or 85g): 0.71 mg(5%) 69.7 kcal(3%) 0 g(0%) 1.02 g(2%) 14.25 g(25%) 76. Mollusks, scallop, mixed species, cooked, breaded and fried - Iron 0.82 mg of Iron per 100g (6% RDA) Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.82 mg(6%) 216(11%) 10.13(8%) 10.94(17%) 18.07(32%) Typical Serving Amount : 2 large (or 31g): 0.25 mg(2%) 66.96 kcal(3%) 3.14 g(2%) 3.39 g(5%) 5.6 g(10%) 77. Fish, salmon, Atlantic, wild, raw - Iron 0.8 mg of Iron per 100g (6% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.8 mg(6%) 142(7%) 0(0%) 6.34(10%) 19.84(35%) Typical Serving Amount : .5 fillet (or 198g): 1.58 mg(11%) 281.16 kcal(14%) 0 g(0%) 12.55 g(19%) 39.28 g(70%) Other Serving Size : 3 oz (or 85g): 0.68 mg(5%) 120.7 kcal(6%) 0 g(0%) 5.39 g(8%) 16.86 g(30%) 78. Fish, tuna, fresh, yellowfin, raw - Iron 0.77 mg of Iron per 100g (6% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.77 mg(6%) 109(5%) 0(0%) 0.49(1%) 24.4(44%) Typical Serving Amount : 1 oz, boneless (or 28.35g): 0.22 mg(2%) 30.9 kcal(2%) 0 g(0%) 0.14 g(0%) 6.92 g(12%) Other Serving Size : 1 cubic inch, boneless (or 16g): 0.12 mg(1%) 17.44 kcal(1%) 0 g(0%) 0.08 g(0%) 3.9 g(7%) Other Serving Size : 3 oz (or 85g): 0.65 mg(5%) 92.65 kcal(5%) 0 g(0%) 0.42 g(1%) 20.74 g(37%) 79. Crustaceans, crab, alaska king, cooked, moist heat - Iron 0.76 mg of Iron per 100g (5% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.76 mg(5%) 97(5%) 0(0%) 1.54(2%) 19.35(35%) Typical Serving Amount : 1 leg (or 134g): 1.02 mg(7%) 129.98 kcal(6%) 0 g(0%) 2.06 g(3%) 25.93 g(46%) Other Serving Size : 3 oz (or 85g): 0.65 mg(5%) 82.45 kcal(4%) 0 g(0%) 1.31 g(2%) 16.45 g(29%) 80. Crustaceans, crab, blue, raw - Iron 0.74 mg of Iron per 100g (5% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.74 mg(5%) 87(4%) 0.04(0%) 1.08(2%) 18.06(32%) Typical Serving Amount : 3 oz (or 85g): 0.63 mg(5%) 73.95 kcal(4%) 0.03 g(0%) 0.92 g(1%) 15.35 g(27%) Other Serving Size : 1 crab (or 21g): 0.16 mg(1%) 18.27 kcal(1%) 0.01 g(0%) 0.23 g(0%) 3.79 g(7%) 81. Fish, salmon, coho, wild, cooked, moist heat - Iron 0.71 mg of Iron per 100g (5% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.71 mg(5%) 184(9%) 0(0%) 7.5(12%) 27.36(49%) Typical Serving Amount : .5 fillet (or 155g): 1.1 mg(8%) 285.2 kcal(14%) 0 g(0%) 11.63 g(18%) 42.41 g(76%) Other Serving Size : 3 oz (or 85g): 0.6 mg(4%) 156.4 kcal(8%) 0 g(0%) 6.38 g(10%) 23.26 g(42%) 82. Fish, sturgeon, mixed species, raw - Iron 0.7 mg of Iron per 100g (5% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.7 mg(5%) 105(5%) 0(0%) 4.04(6%) 16.14(29%) Typical Serving Amount : 3 oz (or 85g): 0.6 mg(4%) 89.25 kcal(4%) 0 g(0%) 3.43 g(5%) 13.72 g(25%) 83. Fish, trout, rainbow, wild, raw - Iron 0.7 mg of Iron per 100g (5% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.7 mg(5%) 119(6%) 0(0%) 3.46(5%) 20.48(37%) Typical Serving Amount : 1 fillet (or 159g): 1.11 mg(8%) 189.21 kcal(9%) 0 g(0%) 5.5 g(8%) 32.56 g(58%) Other Serving Size : 3 oz (or 85g): 0.6 mg(4%) 101.15 kcal(5%) 0 g(0%) 2.94 g(5%) 17.41 g(31%) 84. Mollusks, squid, mixed species, raw - Iron 0.68 mg of Iron per 100g (5% RDA) Nutritional Value = 17 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.68 mg(5%) 92(5%) 3.08(2%) 1.38(2%) 15.58(28%) Typical Serving Amount : 1 oz, boneless (or 28.35g): 0.19 mg(1%) 26.08 kcal(1%) 0.87 g(1%) 0.39 g(1%) 4.42 g(8%) Other Serving Size : 3 oz (or 85g): 0.58 mg(4%) 78.2 kcal(4%) 2.62 g(2%) 1.17 g(2%) 13.24 g(24%) 85. Fish, halibut, Greenland, raw - Iron 0.66 mg of Iron per 100g (5% RDA) Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.66 mg(5%) 186(9%) 0(0%) 13.84(21%) 14.37(26%) Typical Serving Amount : .5 fillet (or 204g): 1.35 mg(10%) 379.44 kcal(19%) 0 g(0%) 28.23 g(43%) 29.31 g(52%) Other Serving Size : 3 oz (or 85g): 0.56 mg(4%) 158.1 kcal(8%) 0 g(0%) 11.76 g(18%) 12.21 g(22%) 86. Fish, ling, raw - Iron 0.65 mg of Iron per 100g (5% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.65 mg(5%) 87(4%) 0(0%) 0.64(1%) 18.99(34%) Typical Serving Amount : 1 fillet (or 193g): 1.25 mg(9%) 167.91 kcal(8%) 0 g(0%) 1.24 g(2%) 36.65 g(65%) Other Serving Size : 3 oz (or 85g): 0.55 mg(4%) 73.95 kcal(4%) 0 g(0%) 0.54 g(1%) 16.14 g(29%) 87. Fish, pompano, florida, raw - Iron 0.6 mg of Iron per 100g (4% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.6 mg(4%) 164(8%) 0(0%) 9.47(15%) 18.48(33%) Typical Serving Amount : 1 oz, boneless (or 28.35g): 0.17 mg(1%) 46.49 kcal(2%) 0 g(0%) 2.68 g(4%) 5.24 g(9%) Other Serving Size : 1 fillet (or 112g): 0.67 mg(5%) 183.68 kcal(9%) 0 g(0%) 10.61 g(16%) 20.7 g(37%) Other Serving Size : 3 oz (or 85g): 0.51 mg(4%) 139.4 kcal(7%) 0 g(0%) 8.05 g(12%) 15.71 g(28%) 88. Fish, roe, mixed species, raw - Iron 0.6 mg of Iron per 100g (4% RDA) Nutritional Value = 17 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.6 mg(4%) 143(7%) 1.5(1%) 6.42(10%) 22.32(40%) Typical Serving Amount : 1 tbsp (or 14g): 0.08 mg(1%) 20.02 kcal(1%) 0.21 g(0%) 0.9 g(1%) 3.12 g(6%) Other Serving Size : 1 oz (or 28.35g): 0.17 mg(1%) 40.54 kcal(2%) 0.43 g(0%) 1.82 g(3%) 6.33 g(11%) Other Serving Size : 1 can (8 oz), solids and liquid (or 227g): 1.36 mg(10%) 324.61 kcal(16%) 3.41 g(3%) 14.57 g(22%) 50.67 g(90%) Other Serving Size : 3 oz (or 85g): 0.51 mg(4%) 121.55 kcal(6%) 1.28 g(1%) 5.46 g(8%) 18.97 g(34%) 89. Crustaceans, shrimp, mixed species, imitation, made from surimi - Iron 0.6 mg of Iron per 100g (4% RDA) Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.6 mg(4%) 101(5%) 9.13(7%) 1.47(2%) 12.39(22%) Typical Serving Amount : 3 oz (or 85g): 0.51 mg(4%) 85.85 kcal(4%) 7.76 g(6%) 1.25 g(2%) 10.53 g(19%) 90. Crustaceans, crab, alaska king, raw - Iron 0.59 mg of Iron per 100g (4% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.59 mg(4%) 84(4%) 0(0%) 0.6(1%) 18.29(33%) Typical Serving Amount : 1 leg (or 172g): 1.01 mg(7%) 144.48 kcal(7%) 0 g(0%) 1.03 g(2%) 31.46 g(56%) Other Serving Size : 3 oz (or 85g): 0.5 mg(4%) 71.4 kcal(4%) 0 g(0%) 0.51 g(1%) 15.55 g(28%) 91. Mollusks, scallop, (bay and sea), cooked, steamed - Iron 0.58 mg of Iron per 100g (4% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.58 mg(4%) 111(6%) 5.41(4%) 0.84(1%) 20.54(37%) Typical Serving Amount : 3 oz (or 85g): 0.49 mg(4%) 94.35 kcal(5%) 4.6 g(4%) 0.71 g(1%) 17.46 g(31%) 92. Fish, salmon, coho, wild, raw - Iron 0.56 mg of Iron per 100g (4% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.56 mg(4%) 146(7%) 0(0%) 5.93(9%) 21.62(39%) Typical Serving Amount : .5 fillet (or 198g): 1.11 mg(8%) 289.08 kcal(14%) 0 g(0%) 11.74 g(18%) 42.81 g(76%) Other Serving Size : 3 oz (or 85g): 0.48 mg(3%) 124.1 kcal(6%) 0 g(0%) 5.04 g(8%) 18.38 g(33%) 93. Fish, tilapia, raw - Iron 0.56 mg of Iron per 100g (4% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.56 mg(4%) 96(5%) 0(0%) 1.7(3%) 20.08(36%) Typical Serving Amount : 1 fillet (or 116g): 0.65 mg(5%) 111.36 kcal(6%) 0 g(0%) 1.97 g(3%) 23.29 g(42%) Other Serving Size : 1 raw pr g (or 112g): 0.63 mg(5%) 107.52 kcal(5%) 0 g(0%) 1.9 g(3%) 22.49 g(40%) 94. Fish, pike, northern, raw - Iron 0.55 mg of Iron per 100g (4% RDA) Nutritional Value = 17 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.55 mg(4%) 88(4%) 0(0%) 0.69(1%) 19.26(34%) Typical Serving Amount : .5 fillet (or 198g): 1.09 mg(8%) 174.24 kcal(9%) 0 g(0%) 1.37 g(2%) 38.13 g(68%) Other Serving Size : 3 oz (or 85g): 0.47 mg(3%) 74.8 kcal(4%) 0 g(0%) 0.59 g(1%) 16.37 g(29%) 95. Fish, salmon, chum, raw - Iron 0.55 mg of Iron per 100g (4% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.55 mg(4%) 120(6%) 0(0%) 3.77(6%) 20.14(36%) Typical Serving Amount : .5 fillet (or 198g): 1.09 mg(8%) 237.6 kcal(12%) 0 g(0%) 7.46 g(11%) 39.88 g(71%) Other Serving Size : 3 oz (or 85g): 0.47 mg(3%) 102 kcal(5%) 0 g(0%) 3.2 g(5%) 17.12 g(31%) 96. Crustaceans, crayfish, mixed species, farmed, raw - Iron 0.55 mg of Iron per 100g (4% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.55 mg(4%) 72(4%) 0(0%) 0.97(1%) 14.85(27%) Typical Serving Amount : 3 oz (or 85g): 0.47 mg(3%) 61.2 kcal(3%) 0 g(0%) 0.82 g(1%) 12.62 g(23%) Other Serving Size : 8 crayfish (or 27g): 0.15 mg(1%) 19.44 kcal(1%) 0 g(0%) 0.26 g(0%) 4.01 g(7%) 97. Fish, scup, raw - Iron 0.53 mg of Iron per 100g (4% RDA) Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.53 mg(4%) 105(5%) 0(0%) 2.73(4%) 18.88(34%) Typical Serving Amount : 1 cup (or 166g): 0.88 mg(6%) 174.3 kcal(9%) 0 g(0%) 4.53 g(7%) 31.34 g(56%) Other Serving Size : 1 oz, boneless (or 28.35g): 0.15 mg(1%) 29.77 kcal(1%) 0 g(0%) 0.77 g(1%) 5.35 g(10%) Other Serving Size : 1 fillet (or 64g): 0.34 mg(2%) 67.2 kcal(3%) 0 g(0%) 1.75 g(3%) 12.08 g(22%) Other Serving Size : 3 oz (or 85g): 0.45 mg(3%) 89.25 kcal(4%) 0 g(0%) 2.32 g(4%) 16.05 g(29%) 98. Crustaceans, shrimp, untreated, raw - Iron 0.52 mg of Iron per 100g (4% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.52 mg(4%) 85(4%) 0(0%) 0.51(1%) 20.1(36%) 99. Crustaceans, shrimp, untreated, cooked - Iron 0.51 mg of Iron per 100g (4% RDA) Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.51 mg(4%) 99(5%) 0.2(0%) 0.28(0%) 23.98(43%) 100. Fish, butterfish, raw - Iron 0.5 mg of Iron per 100g (4% RDA) Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.5 mg(4%) 146(7%) 0(0%) 8.02(12%) 17.28(31%) Typical Serving Amount : 1 fillet (or 32g): 0.16 mg(1%) 46.72 kcal(2%) 0 g(0%) 2.57 g(4%) 5.53 g(10%) Other Serving Size : 3 oz (or 85g): 0.43 mg(3%) 124.1 kcal(6%) 0 g(0%) 6.82 g(10%) 14.69 g(26%)

iron and Nutritional Values - Top 221 Foods Vegetables leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans Fruits a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons Seafood salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout Drinks coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade Nuts and Seeds chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts Beans and Lentils soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans Meat beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs Fast Foods french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac Dairy and Cheese ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt Bread, Rice, Grains and Pasta rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt Spreads, Sauces and Herbs hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce Sweets, Desserts and Snacks popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts Breakfast Cereal granola, cheerios, oatmeal, kelloggs cereals, general mills cereals Miscellaneous spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito