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 fish and shellfish with the highest iron is Mollusks, clam, mixed species, cooked, moist heat 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, the RDA iron percentage is 200 %. 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 high in iron.





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.

iron and nutrition facts in fish and shellfish per 100g

Top Ten - Highest iron Content per 100g

Below is a simplified list for iron in fish and shellfish for the top 10 fish and shellfish. A more comprehensive list for the top 100 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)

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 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.

fish and shellfish iron per 100g

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 iron content.


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. 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%)
36. 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%)
37. 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%)
38. 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%)
39. 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%)
40. 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%)
41. 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%)
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. 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%)
47. 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%)
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. 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%)
53. 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%)
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, 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%)
57. 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%)
58. 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%)
59. 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%)
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, 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%)
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, 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%)
66. 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%)
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, (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%)
70. 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%)
71. 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%)
72. 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%)
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, 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%)
83. 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%)
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. 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%)
88. 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%)
89. 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%)
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. 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%)
95. 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%)
96. 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%)
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. Crustaceans, crab, blue, cooked, moist heat - Iron
0.5 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 :
0.5 mg(4%) 83(4%)0(0%)0.74(1%)17.88(32%)
Typical Serving Amount : 1 cup, flaked and pieces (or 118g):
0.59 mg(4%)97.94 kcal(5%)0 g(0%)0.87 g(1%)21.1 g(38%)
Other Serving Size : 1 cup (not packed) (or 135g):
0.68 mg(5%)112.05 kcal(6%)0 g(0%)1 g(2%)24.14 g(43%)
Other Serving Size : 1 oz (or 28.35g):
0.14 mg(1%)23.53 kcal(1%)0 g(0%)0.21 g(0%)5.07 g(9%)
Other Serving Size : 3 oz (or 85g):
0.43 mg(3%)70.55 kcal(4%)0 g(0%)0.63 g(1%)15.2 g(27%)






iron and Nutrition Facts - 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

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

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

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

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, soft drinks, frozen yogurt, mozzarella, low fat yogurt, grapefruit juice, pop tarts, waffles, puddings, mozzarella, tomato soup, mushroom soup, chicken soup, vegetable soup, cooked egg, mexican cheese, fruit yogurt, spices, a snickers bar, infant formula