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Iron Rich Fruits

Welcome to the list of the top 100 fruits highest in iron content. Where the amount of iron ranges from 2.80 mg to 0.18 mg per 100g. The top fruit is Prune puree with the highest iron content, which in 100g contains 2.80 mg of iron.

The total recommended daily allowance or RDA for iron is 14 mg. For the 100g serving of Prune puree, which contains 2.80 mg of iron, the corresponding RDA iron percentage is 20 %, which is the highest item from the list of fruits high in iron.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Prune puree has a nutritional value score of 15.00 out of 100.Comparing the iron content and the nutritional density in 100g for Prune puree; 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 fruits.



Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Prune puree, which is the top of the fruits list for iron content in your diet, the amount of Energy is 257.00 kcal (13% RDA), the amount of Protein is 2.10 g (4% RDA), the amount of Total Fat is 0.20 g and the amount of Carbohydrate is 65.10 g (50% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the iron content in Prune puree from the list of fruits.

iron and nutrition facts in fruits per 100g



Top Twenty List - Highest iron Content per 100g

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

1. Prune puree 2.80mg (20%RDA)
2. Tamarinds, raw 2.80mg (20%RDA)
3. Raisins, seeded 2.59mg (19%RDA)
4. Persimmons, native, raw 2.50mg (18%RDA)
5. Rowal, raw 2.20mg (16%RDA)
6. Raisins, seedless 1.88mg (13%RDA)
7. Mulberries, raw 1.85mg (13%RDA)
8. Raisins, golden seedless 1.79mg (13%RDA)
9. Abiyuch, raw 1.61mg (12%RDA)
10. Elderberries, raw 1.60mg (11%RDA)
11. Passion-fruit, (granadilla), purple, raw 1.60mg (11%RDA)
12. Currants, european black, raw 1.54mg (11%RDA)
13. Roselle, raw 1.48mg (11%RDA)
14. Carissa, (natal-plum), raw 1.31mg (9%RDA)
15. Horned melon (Kiwano) 1.13mg (8%RDA)
16. Dates, deglet noor 1.02mg (7%RDA)
17. Currants, red and white, raw 1.00mg (7%RDA)
18. Groundcherries, (cape-gooseberries or poha), raw 1.00mg (7%RDA)
19. Dates, medjool 0.90mg (6%RDA)
20. Kumquats, raw 0.86mg (6%RDA)

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 Mammy-apple, (mamey), raw which contains 5.92 mg in 1.000 fruit without refuse (or 846.00 g). The percentage of the recommended daily value for this serving is 42 %. For this serving the Energy content is 431.46 kcal (22% RDA), the Protein content is 4.23 g (8% RDA), the Total Fat content is 4.23 g (7% RDA) and the Carbohydrate content is 105.75 g (81% RDA).

Milligrams of iron in fruits (per 100g)

The list below gives the total iron content in the top 100 items from the general description 'fruits' each of which show the iron amount as well as Energy, Protein, Total 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.

fruits iron per 100g

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 79 items. The highest amount of iron from the 79 raw items is in Tamarinds, raw where the content is 2.80 mg per 100g. The number of food items which are cooked are 3 items. The highest amount of iron from the 3 cooked items is in Plantains, cooked where the amount is 0.58 mg per 100g. Comparing raw and cooked fruits shows that cooking can change the levels of iron by 2.22 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 high in iron.


List of Fruits High in iron Content per 100g
1. Prune puree - Iron
2.80 mg of Iron per 100g (20% RDA)
Nutritional Value = 15.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
2.80 mg(20%) 257.00(13%)65.10(50%)0.20(0%)2.10(4%)
Typical Serving Amount : 2.000 tbsp (or 36.00g):
1.01 mg(7%)92.52 kcal(5%)23.44 g(18%)0.07 g(0%)0.76 g(1%)
2. Tamarinds, raw - Iron
2.80 mg of Iron per 100g (20% RDA)
Nutritional Value = 15.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
2.80 mg(20%) 239.00(12%)62.50(48%)0.60(1%)2.80(5%)
Typical Serving Amount : 1.000 cup, pulp (or 120.00g):
3.36 mg(24%)286.8 kcal(14%)75 g(58%)0.72 g(1%)3.36 g(6%)
Other Serving Size : 1.000 fruit (3" x 1") (or 2.00g):
0.06 mg(0%)4.78 kcal(0%)1.25 g(1%)0.01 g(0%)0.06 g(0%)
3. Raisins, seeded - Iron
2.59 mg of Iron per 100g (19% RDA)
Nutritional Value = 15.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
2.59 mg(19%) 296.00(15%)78.47(60%)0.54(1%)2.52(5%)
Typical Serving Amount : 1.000 cup, packed (or 165.00g):
4.27 mg(31%)488.4 kcal(24%)129.48 g(100%)0.89 g(1%)4.16 g(7%)
Other Serving Size : 1.000 cup (not packed) (or 145.00g):
3.76 mg(27%)429.2 kcal(21%)113.78 g(88%)0.78 g(1%)3.65 g(7%)
4. Persimmons, native, raw - Iron
2.50 mg of Iron per 100g (18% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
2.50 mg(18%) 127.00(6%)33.50(26%)0.40(1%)0.80(1%)
Typical Serving Amount : 1.000 fruit without refuse (or 25.00g):
0.63 mg(5%)31.75 kcal(2%)8.38 g(6%)0.1 g(0%)0.2 g(0%)
5. Rowal, raw - Iron
2.20 mg of Iron per 100g (16% RDA)
Nutritional Value = 17.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
2.20 mg(16%) 111.00(6%)23.90(18%)2.00(3%)2.30(4%)
Typical Serving Amount : 0.500 cup (or 114.00g):
2.51 mg(18%)126.54 kcal(6%)27.25 g(21%)2.28 g(4%)2.62 g(5%)
6. Raisins, seedless - Iron
1.88 mg of Iron per 100g (13% RDA)
Nutritional Value = 14.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.88 mg(13%) 299.00(15%)79.18(61%)0.46(1%)3.07(5%)
Typical Serving Amount : 1.000 cup, packed (or 165.00g):
3.1 mg(22%)493.35 kcal(25%)130.65 g(101%)0.76 g(1%)5.07 g(9%)
Other Serving Size : 1.000 cup (not packed) (or 145.00g):
2.73 mg(20%)433.55 kcal(22%)114.81 g(88%)0.67 g(1%)4.45 g(8%)
Other Serving Size : 1.000 miniature box (.5 oz) (or 14.00g):
0.26 mg(2%)41.86 kcal(2%)11.09 g(9%)0.06 g(0%)0.43 g(1%)
Other Serving Size : 1.000 small box (1.5 oz) (or 43.00g):
0.81 mg(6%)128.57 kcal(6%)34.05 g(26%)0.2 g(0%)1.32 g(2%)
Other Serving Size : 50.000 raisins (or 26.00g):
0.49 mg(4%)77.74 kcal(4%)20.59 g(16%)0.12 g(0%)0.8 g(1%)
Other Serving Size : 1.000 oz (60 raisins) (or 28.35g):
0.53 mg(4%)84.77 kcal(4%)22.45 g(17%)0.13 g(0%)0.87 g(2%)
7. Mulberries, raw - Iron
1.85 mg of Iron per 100g (13% RDA)
Nutritional Value = 25.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.85 mg(13%) 43.00(2%)9.80(8%)0.39(1%)1.44(3%)
Typical Serving Amount : 1.000 cup (or 140.00g):
2.59 mg(19%)60.2 kcal(3%)13.72 g(11%)0.55 g(1%)2.02 g(4%)
Other Serving Size : 10.000 fruit (or 15.00g):
0.28 mg(2%)6.45 kcal(0%)1.47 g(1%)0.06 g(0%)0.22 g(0%)
8. Raisins, golden seedless - Iron
1.79 mg of Iron per 100g (13% RDA)
Nutritional Value = 14.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.79 mg(13%) 302.00(15%)79.52(61%)0.46(1%)3.39(6%)
Typical Serving Amount : 1.000 cup, packed (or 165.00g):
2.95 mg(21%)498.3 kcal(25%)131.21 g(101%)0.76 g(1%)5.59 g(10%)
Other Serving Size : 1.000 cup (not packed) (or 145.00g):
2.6 mg(19%)437.9 kcal(22%)115.3 g(89%)0.67 g(1%)4.92 g(9%)
9. Abiyuch, raw - Iron
1.61 mg of Iron per 100g (12% RDA)
Nutritional Value = 22.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.61 mg(12%) 69.00(3%)17.60(14%)0.10(0%)1.50(3%)
Typical Serving Amount : 0.500 cup (or 114.00g):
1.84 mg(13%)78.66 kcal(4%)20.06 g(15%)0.11 g(0%)1.71 g(3%)
10. Elderberries, raw - Iron
1.60 mg of Iron per 100g (11% RDA)
Nutritional Value = 21.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.60 mg(11%) 73.00(4%)18.40(14%)0.50(1%)0.66(1%)
Typical Serving Amount : 1.000 cup (or 145.00g):
2.32 mg(17%)105.85 kcal(5%)26.68 g(21%)0.73 g(1%)0.96 g(2%)
11. Passion-fruit, (granadilla), purple, raw - Iron
1.60 mg of Iron per 100g (11% RDA)
Nutritional Value = 21.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.60 mg(11%) 97.00(5%)23.38(18%)0.70(1%)2.20(4%)
Typical Serving Amount : 1.000 cup (or 236.00g):
3.78 mg(27%)228.92 kcal(11%)55.18 g(42%)1.65 g(3%)5.19 g(9%)
Other Serving Size : 1.000 fruit without refuse (or 18.00g):
0.29 mg(2%)17.46 kcal(1%)4.21 g(3%)0.13 g(0%)0.4 g(1%)
12. Currants, european black, raw - Iron
1.54 mg of Iron per 100g (11% RDA)
Nutritional Value = 24.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.54 mg(11%) 63.00(3%)15.38(12%)0.41(1%)1.40(3%)
Typical Serving Amount : 1.000 cup (or 112.00g):
1.72 mg(12%)70.56 kcal(4%)17.23 g(13%)0.46 g(1%)1.57 g(3%)
13. Roselle, raw - Iron
1.48 mg of Iron per 100g (11% RDA)
Nutritional Value = 19.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.48 mg(11%) 49.00(2%)11.31(9%)0.64(1%)0.96(2%)
Typical Serving Amount : 1.000 cup, without refuse (or 57.00g):
0.84 mg(6%)27.93 kcal(1%)6.45 g(5%)0.36 g(1%)0.55 g(1%)
14. Carissa, (natal-plum), raw - Iron
1.31 mg of Iron per 100g (9% RDA)
Nutritional Value = 18.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.31 mg(9%) 62.00(3%)13.63(10%)1.30(2%)0.50(1%)
Typical Serving Amount : 1.000 cup slices (or 150.00g):
1.97 mg(14%)93 kcal(5%)20.45 g(16%)1.95 g(3%)0.75 g(1%)
Other Serving Size : 1.000 fruit without skin and seeds (or 20.00g):
0.26 mg(2%)12.4 kcal(1%)2.73 g(2%)0.26 g(0%)0.1 g(0%)
15. Horned melon (Kiwano) - Iron
1.13 mg of Iron per 100g (8% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.13 mg(8%) 44.00(2%)7.56(6%)1.26(2%)1.78(3%)
Typical Serving Amount : 1.000 cup (or 233.00g):
2.63 mg(19%)102.52 kcal(5%)17.61 g(14%)2.94 g(5%)4.15 g(7%)
Other Serving Size : 1.000 fruit (4-2/3" long x 2-3/4" dia) (or 209.00g):
2.36 mg(17%)91.96 kcal(5%)15.8 g(12%)2.63 g(4%)3.72 g(7%)
16. Dates, deglet noor - Iron
1.02 mg of Iron per 100g (7% RDA)
Nutritional Value = 14.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.02 mg(7%) 282.00(14%)75.03(58%)0.39(1%)2.45(4%)
Typical Serving Amount : 1.000 cup, chopped (or 147.00g):
1.5 mg(11%)414.54 kcal(21%)110.29 g(85%)0.57 g(1%)3.6 g(6%)
Other Serving Size : 1.000 date, pitted (or 7.10g):
0.07 mg(1%)20.02 kcal(1%)5.33 g(4%)0.03 g(0%)0.17 g(0%)
17. Currants, red and white, raw - Iron
1.00 mg of Iron per 100g (7% RDA)
Nutritional Value = 24.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.00 mg(7%) 56.00(3%)13.80(11%)0.20(0%)1.40(3%)
Typical Serving Amount : 1.000 cup (or 112.00g):
1.12 mg(8%)62.72 kcal(3%)15.46 g(12%)0.22 g(0%)1.57 g(3%)
18. Groundcherries, (cape-gooseberries or poha), raw - Iron
1.00 mg of Iron per 100g (7% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.00 mg(7%) 53.00(3%)11.20(9%)0.70(1%)1.90(3%)
Typical Serving Amount : 1.000 cup (or 140.00g):
1.4 mg(10%)74.2 kcal(4%)15.68 g(12%)0.98 g(2%)2.66 g(5%)
19. Dates, medjool - Iron
0.90 mg of Iron per 100g (6% RDA)
Nutritional Value = 14.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.90 mg(6%) 277.00(14%)74.97(58%)0.15(0%)1.81(3%)
Typical Serving Amount : 1.000 date, pitted (or 24.00g):
0.22 mg(2%)66.48 kcal(3%)17.99 g(14%)0.04 g(0%)0.43 g(1%)
20. Kumquats, raw - Iron
0.86 mg of Iron per 100g (6% RDA)
Nutritional Value = 23.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.86 mg(6%) 71.00(4%)15.90(12%)0.86(1%)1.88(3%)
Typical Serving Amount : 1.000 fruit without refuse (or 19.00g):
0.16 mg(1%)13.49 kcal(1%)3.02 g(2%)0.16 g(0%)0.36 g(1%)
21. Sapodilla, raw - Iron
0.80 mg of Iron per 100g (6% RDA)
Nutritional Value = 17.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.80 mg(6%) 83.00(4%)19.96(15%)1.10(2%)0.44(1%)
Typical Serving Amount : 1.000 cup, pulp (or 241.00g):
1.93 mg(14%)200.03 kcal(10%)48.1 g(37%)2.65 g(4%)1.06 g(2%)
Other Serving Size : 1.000 sapodilla (or 170.00g):
1.36 mg(10%)141.1 kcal(7%)33.93 g(26%)1.87 g(3%)0.75 g(1%)
22. Lemon peel, raw - Iron
0.80 mg of Iron per 100g (6% RDA)
Nutritional Value = 33.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.80 mg(6%) 47.00(2%)16.00(12%)0.30(0%)1.50(3%)
Typical Serving Amount : 1.000 tbsp (or 6.00g):
0.05 mg(0%)2.82 kcal(0%)0.96 g(1%)0.02 g(0%)0.09 g(0%)
Other Serving Size : 1.000 tsp (or 2.00g):
0.02 mg(0%)0.94 kcal(0%)0.32 g(0%)0.01 g(0%)0.03 g(0%)
23. Oranges, raw, with peel - Iron
0.80 mg of Iron per 100g (6% RDA)
Nutritional Value = 24.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.80 mg(6%) 63.00(3%)15.50(12%)0.30(0%)1.30(2%)
Typical Serving Amount : 1.000 cup (or 170.00g):
1.36 mg(10%)107.1 kcal(5%)26.35 g(20%)0.51 g(1%)2.21 g(4%)
Other Serving Size : 1.000 fruit without seeds (or 159.00g):
1.27 mg(9%)100.17 kcal(5%)24.65 g(19%)0.48 g(1%)2.07 g(4%)
24. Orange peel, raw - Iron
0.80 mg of Iron per 100g (6% RDA)
Nutritional Value = 24.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.80 mg(6%) 97.00(5%)25.00(19%)0.20(0%)1.50(3%)
Typical Serving Amount : 1.000 tbsp (or 6.00g):
0.05 mg(0%)5.82 kcal(0%)1.5 g(1%)0.01 g(0%)0.09 g(0%)
Other Serving Size : 1.000 tsp (or 2.00g):
0.02 mg(0%)1.94 kcal(0%)0.5 g(0%)0 g(0%)0.03 g(0%)
25. Sapote, mamey, raw - Iron
0.78 mg of Iron per 100g (6% RDA)
Nutritional Value = 17.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.78 mg(6%) 124.00(6%)32.10(25%)0.46(1%)1.45(3%)
Typical Serving Amount : 1.000 cup 1" pieces (or 175.00g):
1.37 mg(10%)217 kcal(11%)56.18 g(43%)0.81 g(1%)2.54 g(5%)
Other Serving Size : 1.000 fruit without refuse (or 558.00g):
4.35 mg(31%)691.92 kcal(35%)179.12 g(138%)2.57 g(4%)8.09 g(14%)
26. Custard-apple, (bullock's-heart), raw - Iron
0.71 mg of Iron per 100g (5% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.71 mg(5%) 101.00(5%)25.20(19%)0.60(1%)1.70(3%)
27. Mammy-apple, (mamey), raw - Iron
0.70 mg of Iron per 100g (5% RDA)
Nutritional Value = 18.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.70 mg(5%) 51.00(3%)12.50(10%)0.50(1%)0.50(1%)
Typical Serving Amount : 1.000 fruit without refuse (or 846.00g):
5.92 mg(42%)431.46 kcal(22%)105.75 g(81%)4.23 g(7%)4.23 g(8%)
28. Quinces, raw - Iron
0.70 mg of Iron per 100g (5% RDA)
Nutritional Value = 17.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.70 mg(5%) 57.00(3%)15.30(12%)0.10(0%)0.40(1%)
Typical Serving Amount : 1.000 fruit without refuse (or 92.00g):
0.64 mg(5%)52.44 kcal(3%)14.08 g(11%)0.09 g(0%)0.37 g(1%)
29. Raspberries, raw - Iron
0.69 mg of Iron per 100g (5% RDA)
Nutritional Value = 23.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.69 mg(5%) 52.00(3%)11.94(9%)0.65(1%)1.20(2%)
Typical Serving Amount : 1.000 cup (or 123.00g):
0.85 mg(6%)63.96 kcal(3%)14.69 g(11%)0.8 g(1%)1.48 g(3%)
Other Serving Size : 1.000 pint as purchased, yields (or 312.00g):
2.15 mg(15%)162.24 kcal(8%)37.25 g(29%)2.03 g(3%)3.74 g(7%)
Other Serving Size : 10.000 raspberries (or 19.00g):
0.13 mg(1%)9.88 kcal(0%)2.27 g(2%)0.12 g(0%)0.23 g(0%)
30. Plantains, green, fried - Iron
0.67 mg of Iron per 100g (5% RDA)
Nutritional Value = 14.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.67 mg(5%) 309.00(15%)49.17(38%)11.81(18%)1.50(3%)
Typical Serving Amount : 1.000 cup (or 118.00g):
0.79 mg(6%)364.62 kcal(18%)58.02 g(45%)13.94 g(21%)1.77 g(3%)
Other Serving Size : 10.000 slices (1/4" thick) (or 53.00g):
0.36 mg(3%)163.77 kcal(8%)26.06 g(20%)6.26 g(10%)0.8 g(1%)
31. Blackberries, raw - Iron
0.62 mg of Iron per 100g (4% RDA)
Nutritional Value = 24.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.62 mg(4%) 43.00(2%)9.61(7%)0.49(1%)1.39(2%)
Typical Serving Amount : 1.000 cup (or 144.00g):
0.89 mg(6%)61.92 kcal(3%)13.84 g(11%)0.71 g(1%)2 g(4%)
32. Plantains, yellow, fried, Latino restaurant - Iron
0.62 mg of Iron per 100g (4% RDA)
Nutritional Value = 15.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.62 mg(4%) 236.00(12%)40.77(31%)7.51(12%)1.42(3%)
Typical Serving Amount : 1.000 cup (or 169.00g):
1.05 mg(8%)398.84 kcal(20%)68.9 g(53%)12.69 g(20%)2.4 g(4%)
33. Avocados, raw, California - Iron
0.61 mg of Iron per 100g (4% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.61 mg(4%) 167.00(8%)8.64(7%)15.41(24%)1.96(4%)
Typical Serving Amount : 1.000 cup, pureed (or 230.00g):
1.4 mg(10%)384.1 kcal(19%)19.87 g(15%)35.44 g(55%)4.51 g(8%)
Other Serving Size : 1.000 fruit, without skin and seed (or 136.00g):
0.83 mg(6%)227.12 kcal(11%)11.75 g(9%)20.96 g(32%)2.67 g(5%)
Other Serving Size : 1.000 NLEA serving (or 30.00g):
0.18 mg(1%)50.1 kcal(3%)2.59 g(2%)4.62 g(7%)0.59 g(1%)
34. Soursop, raw - Iron
0.60 mg of Iron per 100g (4% RDA)
Nutritional Value = 18.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.60 mg(4%) 66.00(3%)16.84(13%)0.30(0%)1.00(2%)
Typical Serving Amount : 1.000 cup, pulp (or 225.00g):
1.35 mg(10%)148.5 kcal(7%)37.89 g(29%)0.68 g(1%)2.25 g(4%)
Other Serving Size : 1.000 fruit (7" x 5-1/4" dia) (or 625.00g):
3.75 mg(27%)412.5 kcal(21%)105.25 g(81%)1.88 g(3%)6.25 g(11%)
35. Sugar-apples, (sweetsop), raw - Iron
0.60 mg of Iron per 100g (4% RDA)
Nutritional Value = 18.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.60 mg(4%) 94.00(5%)23.64(18%)0.29(0%)2.06(4%)
Typical Serving Amount : 1.000 cup, pulp (or 250.00g):
1.5 mg(11%)235 kcal(12%)59.1 g(45%)0.73 g(1%)5.15 g(9%)
Other Serving Size : 1.000 fruit (2-7/8" dia) (or 155.00g):
0.93 mg(7%)145.7 kcal(7%)36.64 g(28%)0.45 g(1%)3.19 g(6%)
36. Lemons, raw, without peel - Iron
0.60 mg of Iron per 100g (4% RDA)
Nutritional Value = 35.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.60 mg(4%) 29.00(1%)9.32(7%)0.30(0%)1.10(2%)
Typical Serving Amount : 1.000 cup, sections (or 212.00g):
1.27 mg(9%)61.48 kcal(3%)19.76 g(15%)0.64 g(1%)2.33 g(4%)
Other Serving Size : 1.000 fruit (2-1/8" dia) (or 58.00g):
0.35 mg(3%)16.82 kcal(1%)5.41 g(4%)0.17 g(0%)0.64 g(1%)
Other Serving Size : 1.000 fruit (2-3/8" dia) (or 84.00g):
0.5 mg(4%)24.36 kcal(1%)7.83 g(6%)0.25 g(0%)0.92 g(2%)
Other Serving Size : 1.000 wedge or slice (1/8 of one 2-1/8" dia lemon) (or 7.00g):
0.04 mg(0%)2.03 kcal(0%)0.65 g(1%)0.02 g(0%)0.08 g(0%)
Other Serving Size : 1.000 NLEA serving (or 58.00g):
0.35 mg(3%)16.82 kcal(1%)5.41 g(4%)0.17 g(0%)0.64 g(1%)
37. Limes, raw - Iron
0.60 mg of Iron per 100g (4% RDA)
Nutritional Value = 27.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.60 mg(4%) 30.00(2%)10.54(8%)0.20(0%)0.70(1%)
Typical Serving Amount : 1.000 fruit (2" dia) (or 67.00g):
0.4 mg(3%)20.1 kcal(1%)7.06 g(5%)0.13 g(0%)0.47 g(1%)
Other Serving Size : 1.000 NLEA serving (or 67.00g):
0.4 mg(3%)20.1 kcal(1%)7.06 g(5%)0.13 g(0%)0.47 g(1%)
38. Plantains, raw - Iron
0.60 mg of Iron per 100g (4% RDA)
Nutritional Value = 17.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.60 mg(4%) 122.00(6%)31.89(25%)0.37(1%)1.30(2%)
Typical Serving Amount : 1.000 cup, sliced (or 148.00g):
0.89 mg(6%)180.56 kcal(9%)47.2 g(36%)0.55 g(1%)1.92 g(3%)
Other Serving Size : 1.000 medium (or 179.00g):
1.07 mg(8%)218.38 kcal(11%)57.08 g(44%)0.66 g(1%)2.33 g(4%)
39. Plantains, cooked - Iron
0.58 mg of Iron per 100g (4% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.58 mg(4%) 116.00(6%)31.15(24%)0.18(0%)0.79(1%)
Typical Serving Amount : 1.000 cup, mashed (or 200.00g):
1.16 mg(8%)232 kcal(12%)62.3 g(48%)0.36 g(1%)1.58 g(3%)
Other Serving Size : 1.000 cup slices (or 154.00g):
0.89 mg(6%)178.64 kcal(9%)47.97 g(37%)0.28 g(0%)1.22 g(2%)
40. Avocados, raw, all commercial varieties - Iron
0.55 mg of Iron per 100g (4% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.55 mg(4%) 160.00(8%)8.53(7%)14.66(23%)2.00(4%)
Typical Serving Amount : 1.000 cup, cubes (or 150.00g):
0.83 mg(6%)240 kcal(12%)12.8 g(10%)21.99 g(34%)3 g(5%)
Other Serving Size : 1.000 cup, pureed (or 230.00g):
1.27 mg(9%)368 kcal(18%)19.62 g(15%)33.72 g(52%)4.6 g(8%)
Other Serving Size : 1.000 cup, sliced (or 146.00g):
0.8 mg(6%)233.6 kcal(12%)12.45 g(10%)21.4 g(33%)2.92 g(5%)
Other Serving Size : 1.000 avocado, NS as to Florida or California (or 201.00g):
1.11 mg(8%)321.6 kcal(16%)17.15 g(13%)29.47 g(45%)4.02 g(7%)
41. Breadfruit, raw - Iron
0.54 mg of Iron per 100g (4% RDA)
Nutritional Value = 17.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.54 mg(4%) 103.00(5%)27.12(21%)0.23(0%)1.07(2%)
Typical Serving Amount : 1.000 cup (or 220.00g):
1.19 mg(9%)226.6 kcal(11%)59.66 g(46%)0.51 g(1%)2.35 g(4%)
Other Serving Size : 0.250 fruit, small (or 96.00g):
0.52 mg(4%)98.88 kcal(5%)26.04 g(20%)0.22 g(0%)1.03 g(2%)
42. Acerola juice, raw - Iron
0.50 mg of Iron per 100g (4% RDA)
Nutritional Value = 42.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.50 mg(4%) 23.00(1%)4.80(4%)0.30(0%)0.40(1%)
Typical Serving Amount : 1.000 cup (or 242.00g):
1.21 mg(9%)55.66 kcal(3%)11.62 g(9%)0.73 g(1%)0.97 g(2%)
Other Serving Size : 1.000 fl oz (or 30.20g):
0.15 mg(1%)6.95 kcal(0%)1.45 g(1%)0.09 g(0%)0.12 g(0%)
43. Jujube, raw - Iron
0.48 mg of Iron per 100g (3% RDA)
Nutritional Value = 19.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.48 mg(3%) 79.00(4%)20.23(16%)0.20(0%)1.20(2%)
44. Fruit juice smoothie, NAKED JUICE, GREEN MACHINE - Iron
0.42 mg of Iron per 100g (3% RDA)
Nutritional Value = 17.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.42 mg(3%) 53.00(3%)12.53(10%)0.26(0%)0.60(1%)
Typical Serving Amount : 1.000 cup (or 275.00g):
1.16 mg(8%)145.75 kcal(7%)34.46 g(27%)0.72 g(1%)1.65 g(3%)
45. Strawberries, raw - Iron
0.41 mg of Iron per 100g (3% RDA)
Nutritional Value = 34.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.41 mg(3%) 32.00(2%)7.68(6%)0.30(0%)0.67(1%)
Typical Serving Amount : 1.000 cup, halves (or 152.00g):
0.62 mg(4%)48.64 kcal(2%)11.67 g(9%)0.46 g(1%)1.02 g(2%)
Other Serving Size : 1.000 cup, pureed (or 232.00g):
0.95 mg(7%)74.24 kcal(4%)17.82 g(14%)0.7 g(1%)1.55 g(3%)
Other Serving Size : 1.000 cup, sliced (or 166.00g):
0.68 mg(5%)53.12 kcal(3%)12.75 g(10%)0.5 g(1%)1.11 g(2%)
Other Serving Size : 1.000 cup, whole (or 144.00g):
0.59 mg(4%)46.08 kcal(2%)11.06 g(9%)0.43 g(1%)0.96 g(2%)
Other Serving Size : 1.000 extra large (1-5/8" dia) (or 27.00g):
0.11 mg(1%)8.64 kcal(0%)2.07 g(2%)0.08 g(0%)0.18 g(0%)
Other Serving Size : 1.000 large (1-3/8" dia) (or 18.00g):
0.07 mg(1%)5.76 kcal(0%)1.38 g(1%)0.05 g(0%)0.12 g(0%)
Other Serving Size : 1.000 medium (1-1/4" dia) (or 12.00g):
0.05 mg(0%)3.84 kcal(0%)0.92 g(1%)0.04 g(0%)0.08 g(0%)
Other Serving Size : 1.000 pint as purchased, yields (or 357.00g):
1.46 mg(10%)114.24 kcal(6%)27.42 g(21%)1.07 g(2%)2.39 g(4%)
Other Serving Size : 1.000 small (1" dia) (or 7.00g):
0.03 mg(0%)2.24 kcal(0%)0.54 g(0%)0.02 g(0%)0.05 g(0%)
Other Serving Size : 1.000 NLEA serving (or 147.00g):
0.6 mg(4%)47.04 kcal(2%)11.29 g(9%)0.44 g(1%)0.98 g(2%)
46. Apricots, raw - Iron
0.39 mg of Iron per 100g (3% RDA)
Nutritional Value = 22.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.39 mg(3%) 48.00(2%)11.12(9%)0.39(1%)1.40(3%)
Typical Serving Amount : 1.000 cup, halves (or 155.00g):
0.6 mg(4%)74.4 kcal(4%)17.24 g(13%)0.6 g(1%)2.17 g(4%)
Other Serving Size : 1.000 cup, sliced (or 165.00g):
0.64 mg(5%)79.2 kcal(4%)18.35 g(14%)0.64 g(1%)2.31 g(4%)
Other Serving Size : 1.000 apricot (or 35.00g):
0.14 mg(1%)16.8 kcal(1%)3.89 g(3%)0.14 g(0%)0.49 g(1%)
47. Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD - Iron
0.39 mg of Iron per 100g (3% RDA)
Nutritional Value = 23.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.39 mg(3%) 50.00(3%)11.51(9%)0.36(1%)0.63(1%)
Typical Serving Amount : 1.000 cup (or 227.00g):
0.89 mg(6%)113.5 kcal(6%)26.13 g(20%)0.82 g(1%)1.43 g(3%)
48. Figs, raw - Iron
0.37 mg of Iron per 100g (3% RDA)
Nutritional Value = 15.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.37 mg(3%) 74.00(4%)19.18(15%)0.30(0%)0.75(1%)
Typical Serving Amount : 1.000 large (2-1/2" dia) (or 64.00g):
0.24 mg(2%)47.36 kcal(2%)12.28 g(9%)0.19 g(0%)0.48 g(1%)
Other Serving Size : 1.000 medium (2-1/4" dia) (or 50.00g):
0.19 mg(1%)37 kcal(2%)9.59 g(7%)0.15 g(0%)0.38 g(1%)
Other Serving Size : 1.000 small (1-1/2" dia) (or 40.00g):
0.15 mg(1%)29.6 kcal(1%)7.67 g(6%)0.12 g(0%)0.3 g(1%)
49. Cherries, sweet, raw - Iron
0.36 mg of Iron per 100g (3% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.36 mg(3%) 63.00(3%)16.01(12%)0.20(0%)1.06(2%)
Typical Serving Amount : 1.000 cup, with pits, yields (or 138.00g):
0.5 mg(4%)86.94 kcal(4%)22.09 g(17%)0.28 g(0%)1.46 g(3%)
Other Serving Size : 1.000 cup, without pits (or 154.00g):
0.55 mg(4%)97.02 kcal(5%)24.66 g(19%)0.31 g(0%)1.63 g(3%)
Other Serving Size : 1.000 cherry (or 8.20g):
0.03 mg(0%)5.17 kcal(0%)1.31 g(1%)0.02 g(0%)0.09 g(0%)
Other Serving Size : 1.000 NLEA serving (or 140.00g):
0.5 mg(4%)88.2 kcal(4%)22.41 g(17%)0.28 g(0%)1.48 g(3%)
50. Crabapples, raw - Iron
0.36 mg of Iron per 100g (3% RDA)
Nutritional Value = 15.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.36 mg(3%) 76.00(4%)19.95(15%)0.30(0%)0.40(1%)
Typical Serving Amount : 1.000 cup slices (or 110.00g):
0.4 mg(3%)83.6 kcal(4%)21.95 g(17%)0.33 g(1%)0.44 g(1%)
51. Grapes, red or green (European type, such as Thompson seedless), raw - Iron
0.36 mg of Iron per 100g (3% RDA)
Nutritional Value = 15.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.36 mg(3%) 69.00(3%)18.10(14%)0.16(0%)0.72(1%)
Typical Serving Amount : 1.000 cup (or 151.00g):
0.54 mg(4%)104.19 kcal(5%)27.33 g(21%)0.24 g(0%)1.09 g(2%)
Other Serving Size : 10.000 grapes (or 49.00g):
0.18 mg(1%)33.81 kcal(2%)8.87 g(7%)0.08 g(0%)0.35 g(1%)
Other Serving Size : 1.000 NLEA serving (or 126.00g):
0.45 mg(3%)86.94 kcal(4%)22.81 g(18%)0.2 g(0%)0.91 g(2%)
52. Passion-fruit juice, yellow, raw - Iron
0.36 mg of Iron per 100g (3% RDA)
Nutritional Value = 19.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.36 mg(3%) 60.00(3%)14.45(11%)0.18(0%)0.67(1%)
Typical Serving Amount : 1.000 cup (or 247.00g):
0.89 mg(6%)148.2 kcal(7%)35.69 g(27%)0.44 g(1%)1.65 g(3%)
Other Serving Size : 1.000 fl oz (or 30.90g):
0.11 mg(1%)18.54 kcal(1%)4.47 g(3%)0.06 g(0%)0.21 g(0%)
53. Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS - Iron
0.34 mg of Iron per 100g (2% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.34 mg(2%) 56.00(3%)13.04(10%)0.33(1%)0.63(1%)
Typical Serving Amount : 1.000 cup (or 230.00g):
0.78 mg(6%)128.8 kcal(6%)29.99 g(23%)0.76 g(1%)1.45 g(3%)
54. Melons, casaba, raw - Iron
0.34 mg of Iron per 100g (2% RDA)
Nutritional Value = 21.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.34 mg(2%) 28.00(1%)6.58(5%)0.10(0%)1.11(2%)
Typical Serving Amount : 1.000 cup, cubes (or 170.00g):
0.58 mg(4%)47.6 kcal(2%)11.19 g(9%)0.17 g(0%)1.89 g(3%)
Other Serving Size : 1.000 melon (or 1640.00g):
5.58 mg(40%)459.2 kcal(23%)107.91 g(83%)1.64 g(3%)18.2 g(33%)
Other Serving Size : 0.100 fruit (or 164.00g):
0.56 mg(4%)45.92 kcal(2%)10.79 g(8%)0.16 g(0%)1.82 g(3%)
55. Cherries, sour, red, raw - Iron
0.32 mg of Iron per 100g (2% RDA)
Nutritional Value = 20.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.32 mg(2%) 50.00(3%)12.18(9%)0.30(0%)1.00(2%)
Typical Serving Amount : 1.000 cup, without pits (or 155.00g):
0.5 mg(4%)77.5 kcal(4%)18.88 g(15%)0.47 g(1%)1.55 g(3%)
Other Serving Size : 1.000 cup, with pits, yields (or 103.00g):
0.33 mg(2%)51.5 kcal(3%)12.55 g(10%)0.31 g(0%)1.03 g(2%)
56. Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana - Iron
0.32 mg of Iron per 100g (2% RDA)
Nutritional Value = 23.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.32 mg(2%) 52.00(3%)12.37(10%)0.30(0%)0.44(1%)
Typical Serving Amount : 1.000 cup (or 233.00g):
0.75 mg(5%)121.16 kcal(6%)28.82 g(22%)0.7 g(1%)1.03 g(2%)
57. Gooseberries, raw - Iron
0.31 mg of Iron per 100g (2% RDA)
Nutritional Value = 24.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.31 mg(2%) 44.00(2%)10.18(8%)0.58(1%)0.88(2%)
Typical Serving Amount : 1.000 cup (or 150.00g):
0.47 mg(3%)66 kcal(3%)15.27 g(12%)0.87 g(1%)1.32 g(2%)
58. Kiwifruit, green, raw - Iron
0.31 mg of Iron per 100g (2% RDA)
Nutritional Value = 26.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.31 mg(2%) 61.00(3%)14.66(11%)0.52(1%)1.14(2%)
Typical Serving Amount : 1.000 cup, sliced (or 180.00g):
0.56 mg(4%)109.8 kcal(5%)26.39 g(20%)0.94 g(1%)2.05 g(4%)
Other Serving Size : 1.000 fruit (2" dia) (or 69.00g):
0.21 mg(2%)42.09 kcal(2%)10.12 g(8%)0.36 g(1%)0.79 g(1%)
Other Serving Size : 1.000 NLEA serving (or 148.00g):
0.46 mg(3%)90.28 kcal(5%)21.7 g(17%)0.77 g(1%)1.69 g(3%)
59. Litchis, raw - Iron
0.31 mg of Iron per 100g (2% RDA)
Nutritional Value = 21.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.31 mg(2%) 66.00(3%)16.53(13%)0.44(1%)0.83(1%)
Typical Serving Amount : 1.000 cup (or 190.00g):
0.59 mg(4%)125.4 kcal(6%)31.41 g(24%)0.84 g(1%)1.58 g(3%)
Other Serving Size : 1.000 fruit without refuse (or 9.60g):
0.03 mg(0%)6.34 kcal(0%)1.59 g(1%)0.04 g(0%)0.08 g(0%)
60. Pomegranates, raw - Iron
0.30 mg of Iron per 100g (2% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.30 mg(2%) 83.00(4%)18.70(14%)1.17(2%)1.67(3%)
Typical Serving Amount : 0.500 cup arils (seed/juice sacs) (or 87.00g):
0.26 mg(2%)72.21 kcal(4%)16.27 g(13%)1.02 g(2%)1.45 g(3%)
Other Serving Size : 1.000 pomegranate (4" dia) (or 282.00g):
0.85 mg(6%)234.06 kcal(12%)52.73 g(41%)3.3 g(5%)4.71 g(8%)
61. Prickly pears, raw - Iron
0.30 mg of Iron per 100g (2% RDA)
Nutritional Value = 22.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.30 mg(2%) 41.00(2%)9.57(7%)0.51(1%)0.73(1%)
Typical Serving Amount : 1.000 cup (or 149.00g):
0.45 mg(3%)61.09 kcal(3%)14.26 g(11%)0.76 g(1%)1.09 g(2%)
Other Serving Size : 1.000 fruit without refuse (or 103.00g):
0.31 mg(2%)42.23 kcal(2%)9.86 g(8%)0.53 g(1%)0.75 g(1%)
62. Grapes, american type (slip skin), raw - Iron
0.29 mg of Iron per 100g (2% RDA)
Nutritional Value = 15.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.29 mg(2%) 67.00(3%)17.15(13%)0.35(1%)0.63(1%)
Typical Serving Amount : 1.000 cup (or 92.00g):
0.27 mg(2%)61.64 kcal(3%)15.78 g(12%)0.32 g(0%)0.58 g(1%)
Other Serving Size : 1.000 grape (or 2.40g):
0.01 mg(0%)1.61 kcal(0%)0.41 g(0%)0.01 g(0%)0.02 g(0%)
63. Pineapple, raw, all varieties - Iron
0.29 mg of Iron per 100g (2% RDA)
Nutritional Value = 23.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.29 mg(2%) 50.00(3%)13.12(10%)0.12(0%)0.54(1%)
Typical Serving Amount : 1.000 cup, chunks (or 165.00g):
0.48 mg(3%)82.5 kcal(4%)21.65 g(17%)0.2 g(0%)0.89 g(2%)
Other Serving Size : 1.000 fruit (or 905.00g):
2.62 mg(19%)452.5 kcal(23%)118.74 g(91%)1.09 g(2%)4.89 g(9%)
Other Serving Size : 1.000 slice (4-2/3" dia x 3/4" thick) (or 166.00g):
0.48 mg(3%)83 kcal(4%)21.78 g(17%)0.2 g(0%)0.9 g(2%)
Other Serving Size : 1.000 slice (3-1/2" dia x 3/4" thick) (or 84.00g):
0.24 mg(2%)42 kcal(2%)11.02 g(8%)0.1 g(0%)0.45 g(1%)
Other Serving Size : 1.000 slice, thin (3-1/2" dia x 1/2" thick) (or 56.00g):
0.16 mg(1%)28 kcal(1%)7.35 g(6%)0.07 g(0%)0.3 g(1%)
64. Blueberries, raw - Iron
0.28 mg of Iron per 100g (2% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.28 mg(2%) 57.00(3%)14.49(11%)0.33(1%)0.74(1%)
Typical Serving Amount : 1.000 cup (or 148.00g):
0.41 mg(3%)84.36 kcal(4%)21.45 g(17%)0.49 g(1%)1.1 g(2%)
Other Serving Size : 50.000 berries (or 68.00g):
0.19 mg(1%)38.76 kcal(2%)9.85 g(8%)0.22 g(0%)0.5 g(1%)
65. Loquats, raw - Iron
0.28 mg of Iron per 100g (2% RDA)
Nutritional Value = 19.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.28 mg(2%) 47.00(2%)12.14(9%)0.20(0%)0.43(1%)
Typical Serving Amount : 1.000 cup, cubed (or 149.00g):
0.42 mg(3%)70.03 kcal(4%)18.09 g(14%)0.3 g(0%)0.64 g(1%)
Other Serving Size : 1.000 large (or 20.00g):
0.06 mg(0%)9.4 kcal(0%)2.43 g(2%)0.04 g(0%)0.09 g(0%)
Other Serving Size : 1.000 medium (or 16.00g):
0.04 mg(0%)7.52 kcal(0%)1.94 g(1%)0.03 g(0%)0.07 g(0%)
Other Serving Size : 1.000 small (or 13.60g):
0.04 mg(0%)6.39 kcal(0%)1.65 g(1%)0.03 g(0%)0.06 g(0%)
66. Nectarines, raw - Iron
0.28 mg of Iron per 100g (2% RDA)
Nutritional Value = 18.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.28 mg(2%) 44.00(2%)10.55(8%)0.32(0%)1.06(2%)
Typical Serving Amount : 1.000 cup slices (or 143.00g):
0.4 mg(3%)62.92 kcal(3%)15.09 g(12%)0.46 g(1%)1.52 g(3%)
Other Serving Size : 1.000 small (2-1/3" dia) (or 129.00g):
0.36 mg(3%)56.76 kcal(3%)13.61 g(10%)0.41 g(1%)1.37 g(2%)
Other Serving Size : 1.000 medium (2-1/2" dia) (or 142.00g):
0.4 mg(3%)62.48 kcal(3%)14.98 g(12%)0.45 g(1%)1.51 g(3%)
Other Serving Size : 1.000 large (2-3/4" dia) (or 156.00g):
0.44 mg(3%)68.64 kcal(3%)16.46 g(13%)0.5 g(1%)1.65 g(3%)
Other Serving Size : 1.000 NLEA serving (or 140.00g):
0.39 mg(3%)61.6 kcal(3%)14.77 g(11%)0.45 g(1%)1.48 g(3%)
67. Pineapple, raw, extra sweet variety - Iron
0.28 mg of Iron per 100g (2% RDA)
Nutritional Value = 25.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.28 mg(2%) 51.00(3%)13.50(10%)0.11(0%)0.53(1%)
Typical Serving Amount : 1.000 cup, chunks (or 165.00g):
0.46 mg(3%)84.15 kcal(4%)22.28 g(17%)0.18 g(0%)0.87 g(2%)
Other Serving Size : 1.000 slice (4-2/3" dia x 3/4" thick) (or 166.00g):
0.46 mg(3%)84.66 kcal(4%)22.41 g(17%)0.18 g(0%)0.88 g(2%)
Other Serving Size : 1.000 fruit (or 905.00g):
2.53 mg(18%)461.55 kcal(23%)122.18 g(94%)1 g(2%)4.8 g(9%)
Other Serving Size : 1.000 NLEA serving (or 112.00g):
0.31 mg(2%)57.12 kcal(3%)15.12 g(12%)0.12 g(0%)0.59 g(1%)
68. Cherimoya, raw - Iron
0.27 mg of Iron per 100g (2% RDA)
Nutritional Value = 17.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.27 mg(2%) 75.00(4%)17.71(14%)0.68(1%)1.57(3%)
Typical Serving Amount : 1.000 cup, pieces (or 160.00g):
0.43 mg(3%)120 kcal(6%)28.34 g(22%)1.09 g(2%)2.51 g(4%)
Other Serving Size : 1.000 fruit without skin and seeds (or 235.00g):
0.63 mg(5%)176.25 kcal(9%)41.62 g(32%)1.6 g(2%)3.69 g(7%)
69. Bananas, raw - Iron
0.26 mg of Iron per 100g (2% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.26 mg(2%) 89.00(4%)22.84(18%)0.33(1%)1.09(2%)
Typical Serving Amount : 1.000 cup, mashed (or 225.00g):
0.59 mg(4%)200.25 kcal(10%)51.39 g(40%)0.74 g(1%)2.45 g(4%)
Other Serving Size : 1.000 cup, sliced (or 150.00g):
0.39 mg(3%)133.5 kcal(7%)34.26 g(26%)0.5 g(1%)1.64 g(3%)
Other Serving Size : 1.000 extra small (less than 6" long) (or 81.00g):
0.21 mg(2%)72.09 kcal(4%)18.5 g(14%)0.27 g(0%)0.88 g(2%)
Other Serving Size : 1.000 small (6" to 6-7/8" long) (or 101.00g):
0.26 mg(2%)89.89 kcal(4%)23.07 g(18%)0.33 g(1%)1.1 g(2%)
Other Serving Size : 1.000 medium (7" to 7-7/8" long) (or 118.00g):
0.31 mg(2%)105.02 kcal(5%)26.95 g(21%)0.39 g(1%)1.29 g(2%)
Other Serving Size : 1.000 large (8" to 8-7/8" long) (or 136.00g):
0.35 mg(3%)121.04 kcal(6%)31.06 g(24%)0.45 g(1%)1.48 g(3%)
Other Serving Size : 1.000 extra large (9" or longer) (or 152.00g):
0.4 mg(3%)135.28 kcal(7%)34.72 g(27%)0.5 g(1%)1.66 g(3%)
Other Serving Size : 1.000 NLEA serving (or 126.00g):
0.33 mg(2%)112.14 kcal(6%)28.78 g(22%)0.42 g(1%)1.37 g(2%)
70. Grapes, muscadine, raw - Iron
0.26 mg of Iron per 100g (2% RDA)
Nutritional Value = 17.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.26 mg(2%) 57.00(3%)13.93(11%)0.47(1%)0.81(1%)
Typical Serving Amount : 1.000 grape (or 6.00g):
0.02 mg(0%)3.42 kcal(0%)0.84 g(1%)0.03 g(0%)0.05 g(0%)
71. Guavas, common, raw - Iron
0.26 mg of Iron per 100g (2% RDA)
Nutritional Value = 26.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.26 mg(2%) 68.00(3%)14.32(11%)0.95(1%)2.55(5%)
Typical Serving Amount : 1.000 cup (or 165.00g):
0.43 mg(3%)112.2 kcal(6%)23.63 g(18%)1.57 g(2%)4.21 g(8%)
Other Serving Size : 1.000 fruit, without refuse (or 55.00g):
0.14 mg(1%)37.4 kcal(2%)7.88 g(6%)0.52 g(1%)1.4 g(3%)
72. Cranberry juice, unsweetened - Iron
0.25 mg of Iron per 100g (2% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.25 mg(2%) 46.00(2%)12.20(9%)0.13(0%)0.39(1%)
Typical Serving Amount : 1.000 cup (or 253.00g):
0.63 mg(5%)116.38 kcal(6%)30.87 g(24%)0.33 g(1%)0.99 g(2%)
Other Serving Size : 1.000 fl oz (or 31.60g):
0.08 mg(1%)14.54 kcal(1%)3.86 g(3%)0.04 g(0%)0.12 g(0%)
73. Pineapple, raw, traditional varieties - Iron
0.25 mg of Iron per 100g (2% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.25 mg(2%) 45.00(2%)11.82(9%)0.13(0%)0.55(1%)
Typical Serving Amount : 1.000 cup, chunks (or 165.00g):
0.41 mg(3%)74.25 kcal(4%)19.5 g(15%)0.21 g(0%)0.91 g(2%)
Other Serving Size : 1.000 slice (4-2/3" dia x 3/4" thick) (or 175.00g):
0.44 mg(3%)78.75 kcal(4%)20.69 g(16%)0.23 g(0%)0.96 g(2%)
Other Serving Size : 1.000 fruit (or 1002.00g):
2.51 mg(18%)450.9 kcal(23%)118.44 g(91%)1.3 g(2%)5.51 g(10%)
Other Serving Size : 1.000 NLEA serving (or 112.00g):
0.28 mg(2%)50.4 kcal(3%)13.24 g(10%)0.15 g(0%)0.62 g(1%)
74. Papayas, raw - Iron
0.25 mg of Iron per 100g (2% RDA)
Nutritional Value = 31.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.25 mg(2%) 43.00(2%)10.82(8%)0.26(0%)0.47(1%)
Typical Serving Amount : 1.000 cup 1" pieces (or 145.00g):
0.36 mg(3%)62.35 kcal(3%)15.69 g(12%)0.38 g(1%)0.68 g(1%)
Other Serving Size : 1.000 cup, mashed (or 230.00g):
0.58 mg(4%)98.9 kcal(5%)24.89 g(19%)0.6 g(1%)1.08 g(2%)
Other Serving Size : 1.000 fruit, small (or 157.00g):
0.39 mg(3%)67.51 kcal(3%)16.99 g(13%)0.41 g(1%)0.74 g(1%)
Other Serving Size : 1.000 fruit, large (or 781.00g):
1.95 mg(14%)335.83 kcal(17%)84.5 g(65%)2.03 g(3%)3.67 g(7%)
75. Peaches, yellow, raw - Iron
0.25 mg of Iron per 100g (2% RDA)
Nutritional Value = 18.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.25 mg(2%) 39.00(2%)9.54(7%)0.25(0%)0.91(2%)
Typical Serving Amount : 1.000 cup slices (or 154.00g):
0.39 mg(3%)60.06 kcal(3%)14.69 g(11%)0.39 g(1%)1.4 g(3%)
Other Serving Size : 1.000 small (2-1/2" dia) (or 130.00g):
0.33 mg(2%)50.7 kcal(3%)12.4 g(10%)0.33 g(1%)1.18 g(2%)
Other Serving Size : 1.000 medium (2-2/3" dia) (or 150.00g):
0.38 mg(3%)58.5 kcal(3%)14.31 g(11%)0.38 g(1%)1.37 g(2%)
Other Serving Size : 1.000 large (2-3/4" dia) (or 175.00g):
0.44 mg(3%)68.25 kcal(3%)16.7 g(13%)0.44 g(1%)1.59 g(3%)
Other Serving Size : 1.000 extra large (3" dia) (or 224.00g):
0.56 mg(4%)87.36 kcal(4%)21.37 g(16%)0.56 g(1%)2.04 g(4%)
Other Serving Size : 1.000 NLEA serving (or 147.00g):
0.37 mg(3%)57.33 kcal(3%)14.02 g(11%)0.37 g(1%)1.34 g(2%)
76. Watermelon, raw - Iron
0.24 mg of Iron per 100g (2% RDA)
Nutritional Value = 19.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.24 mg(2%) 30.00(2%)7.55(6%)0.15(0%)0.61(1%)
Typical Serving Amount : 1.000 cup, balls (or 154.00g):
0.37 mg(3%)46.2 kcal(2%)11.63 g(9%)0.23 g(0%)0.94 g(2%)
Other Serving Size : 1.000 cup, diced (or 152.00g):
0.36 mg(3%)45.6 kcal(2%)11.48 g(9%)0.23 g(0%)0.93 g(2%)
Other Serving Size : 1.000 melon (15" long x 7-1/2" dia) (or 4518.00g):
10.84 mg(77%)1355.4 kcal(68%)341.11 g(262%)6.78 g(10%)27.56 g(49%)
Other Serving Size : 1.000 wedge (approx 1/16 of melon) (or 286.00g):
0.69 mg(5%)85.8 kcal(4%)21.59 g(17%)0.43 g(1%)1.74 g(3%)
Other Serving Size : 10.000 watermelon balls (or 122.00g):
0.29 mg(2%)36.6 kcal(2%)9.21 g(7%)0.18 g(0%)0.74 g(1%)
Other Serving Size : 1.000 NLEA serving (or 280.00g):
0.67 mg(5%)84 kcal(4%)21.14 g(16%)0.42 g(1%)1.71 g(3%)
77. Pears, raw, green anjou - Iron
0.24 mg of Iron per 100g (2% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.24 mg(2%) 66.00(3%)15.79(12%)0.10(0%)0.44(1%)
Typical Serving Amount : 1.000 cup, sliced (or 140.00g):
0.34 mg(2%)92.4 kcal(5%)22.11 g(17%)0.14 g(0%)0.62 g(1%)
Other Serving Size : 1.000 small (or 172.00g):
0.41 mg(3%)113.52 kcal(6%)27.16 g(21%)0.17 g(0%)0.76 g(1%)
Other Serving Size : 1.000 medium (or 202.00g):
0.48 mg(3%)133.32 kcal(7%)31.9 g(25%)0.2 g(0%)0.89 g(2%)
Other Serving Size : 1.000 large (or 242.00g):
0.58 mg(4%)159.72 kcal(8%)38.21 g(29%)0.24 g(0%)1.06 g(2%)
78. Passion-fruit juice, purple, raw - Iron
0.24 mg of Iron per 100g (2% RDA)
Nutritional Value = 21.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.24 mg(2%) 51.00(3%)13.60(10%)0.05(0%)0.39(1%)
Typical Serving Amount : 1.000 cup (or 247.00g):
0.59 mg(4%)125.97 kcal(6%)33.59 g(26%)0.12 g(0%)0.96 g(2%)
Other Serving Size : 1.000 fl oz (or 30.90g):
0.07 mg(1%)15.76 kcal(1%)4.2 g(3%)0.02 g(0%)0.12 g(0%)
79. Cranberries, raw - Iron
0.23 mg of Iron per 100g (2% RDA)
Nutritional Value = 19.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.23 mg(2%) 46.00(2%)11.97(9%)0.13(0%)0.46(1%)
Typical Serving Amount : 1.000 cup, chopped (or 110.00g):
0.25 mg(2%)50.6 kcal(3%)13.17 g(10%)0.14 g(0%)0.51 g(1%)
Other Serving Size : 1.000 cup, whole (or 100.00g):
0.23 mg(2%)46 kcal(2%)11.97 g(9%)0.13 g(0%)0.46 g(1%)
80. Jackfruit, raw - Iron
0.23 mg of Iron per 100g (2% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.23 mg(2%) 95.00(5%)23.25(18%)0.64(1%)1.72(3%)
Typical Serving Amount : 1.000 cup, sliced (or 165.00g):
0.38 mg(3%)156.75 kcal(8%)38.36 g(30%)1.06 g(2%)2.84 g(5%)
Other Serving Size : 1.000 cup 1" pieces (or 151.00g):
0.35 mg(3%)143.45 kcal(7%)35.11 g(27%)0.97 g(1%)2.6 g(5%)
81. Guavas, strawberry, raw - Iron
0.22 mg of Iron per 100g (2% RDA)
Nutritional Value = 20.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.22 mg(2%) 69.00(3%)17.36(13%)0.60(1%)0.58(1%)
Typical Serving Amount : 1.000 cup (or 244.00g):
0.54 mg(4%)168.36 kcal(8%)42.36 g(33%)1.46 g(2%)1.42 g(3%)
Other Serving Size : 1.000 fruit without refuse (or 6.00g):
0.01 mg(0%)4.14 kcal(0%)1.04 g(1%)0.04 g(0%)0.03 g(0%)
82. Rhubarb, raw - Iron
0.22 mg of Iron per 100g (2% RDA)
Nutritional Value = 25.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.22 mg(2%) 21.00(1%)4.54(3%)0.20(0%)0.90(2%)
Typical Serving Amount : 1.000 cup, diced (or 122.00g):
0.27 mg(2%)25.62 kcal(1%)5.54 g(4%)0.24 g(0%)1.1 g(2%)
Other Serving Size : 1.000 stalk (or 51.00g):
0.11 mg(1%)10.71 kcal(1%)2.32 g(2%)0.1 g(0%)0.46 g(1%)
83. Kiwifruit, ZESPRI SunGold, raw - Iron
0.21 mg of Iron per 100g (2% RDA)
Nutritional Value = 24.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.21 mg(2%) 63.00(3%)15.79(12%)0.28(0%)1.02(2%)
Typical Serving Amount : 1.000 fruit (or 81.00g):
0.17 mg(1%)51.03 kcal(3%)12.79 g(10%)0.23 g(0%)0.83 g(1%)
84. Melons, cantaloupe, raw - Iron
0.21 mg of Iron per 100g (2% RDA)
Nutritional Value = 36.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.21 mg(2%) 34.00(2%)8.16(6%)0.19(0%)0.84(2%)
Typical Serving Amount : 1.000 cup, balls (or 177.00g):
0.37 mg(3%)60.18 kcal(3%)14.44 g(11%)0.34 g(1%)1.49 g(3%)
Other Serving Size : 1.000 cup, cubes (or 160.00g):
0.34 mg(2%)54.4 kcal(3%)13.06 g(10%)0.3 g(0%)1.34 g(2%)
Other Serving Size : 1.000 cup, diced (or 156.00g):
0.33 mg(2%)53.04 kcal(3%)12.73 g(10%)0.3 g(0%)1.31 g(2%)
Other Serving Size : 1.000 melon, large (about 6-1/2" dia) (or 814.00g):
1.71 mg(12%)276.76 kcal(14%)66.42 g(51%)1.55 g(2%)6.84 g(12%)
Other Serving Size : 1.000 wedge, large (1/8 of large melon) (or 102.00g):
0.21 mg(2%)34.68 kcal(2%)8.32 g(6%)0.19 g(0%)0.86 g(2%)
Other Serving Size : 1.000 melon, medium (about 5" dia) (or 552.00g):
1.16 mg(8%)187.68 kcal(9%)45.04 g(35%)1.05 g(2%)4.64 g(8%)
Other Serving Size : 1.000 wedge, medium (1/8 of medium melon) (or 69.00g):
0.14 mg(1%)23.46 kcal(1%)5.63 g(4%)0.13 g(0%)0.58 g(1%)
Other Serving Size : 1.000 melon, small (about 4-1/4" dia) (or 441.00g):
0.93 mg(7%)149.94 kcal(7%)35.99 g(28%)0.84 g(1%)3.7 g(7%)
Other Serving Size : 1.000 wedge, small (1/8 of small melon) (or 55.00g):
0.12 mg(1%)18.7 kcal(1%)4.49 g(3%)0.1 g(0%)0.46 g(1%)
Other Serving Size : 10.000 cantaloupe balls (or 138.00g):
0.29 mg(2%)46.92 kcal(2%)11.26 g(9%)0.26 g(0%)1.16 g(2%)
Other Serving Size : 1.000 NLEA serving (or 134.00g):
0.28 mg(2%)45.56 kcal(2%)10.93 g(8%)0.25 g(0%)1.13 g(2%)
85. Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST - Iron
0.21 mg of Iron per 100g (2% RDA)
Nutritional Value = 26.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.21 mg(2%) 46.00(2%)10.90(8%)0.02(0%)0.63(1%)
Typical Serving Amount : 1.000 cup (or 252.00g):
0.53 mg(4%)115.92 kcal(6%)27.47 g(21%)0.05 g(0%)1.59 g(3%)
86. Acerola, (west indian cherry), raw - Iron
0.20 mg of Iron per 100g (1% RDA)
Nutritional Value = 32.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.20 mg(1%) 32.00(2%)7.69(6%)0.30(0%)0.40(1%)
Typical Serving Amount : 1.000 cup (or 98.00g):
0.2 mg(1%)31.36 kcal(2%)7.54 g(6%)0.29 g(0%)0.39 g(1%)
Other Serving Size : 1.000 fruit without refuse (or 4.80g):
0.01 mg(0%)1.54 kcal(0%)0.37 g(0%)0.01 g(0%)0.02 g(0%)
87. Fruit juice smoothie, NAKED JUICE, strawberry banana - Iron
0.20 mg of Iron per 100g (1% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.20 mg(1%) 50.00(3%)11.66(9%)0.27(0%)0.48(1%)
Typical Serving Amount : 1.000 cup (or 228.00g):
0.46 mg(3%)114 kcal(6%)26.58 g(20%)0.62 g(1%)1.09 g(2%)
88. Grapefruit juice, pink, raw - Iron
0.20 mg of Iron per 100g (1% RDA)
Nutritional Value = 21.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.20 mg(1%) 39.00(2%)9.20(7%)0.10(0%)0.50(1%)
Typical Serving Amount : 1.000 cup (or 247.00g):
0.49 mg(4%)96.33 kcal(5%)22.72 g(17%)0.25 g(0%)1.24 g(2%)
Other Serving Size : 1.000 fruit yields (or 196.00g):
0.39 mg(3%)76.44 kcal(4%)18.03 g(14%)0.2 g(0%)0.98 g(2%)
89. Grapefruit juice, pink or red, with added calcium - Iron
0.20 mg of Iron per 100g (1% RDA)
Nutritional Value = 22.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.20 mg(1%) 38.00(2%)8.69(7%)0.10(0%)0.50(1%)
Typical Serving Amount : 8.000 fl oz (or 240.00g):
0.48 mg(3%)91.2 kcal(5%)20.86 g(16%)0.24 g(0%)1.2 g(2%)
90. Grapefruit juice, white, raw - Iron
0.20 mg of Iron per 100g (1% RDA)
Nutritional Value = 23.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.20 mg(1%) 39.00(2%)9.20(7%)0.10(0%)0.50(1%)
Typical Serving Amount : 1.000 cup (or 247.00g):
0.49 mg(4%)96.33 kcal(5%)22.72 g(17%)0.25 g(0%)1.24 g(2%)
Other Serving Size : 1.000 fl oz (or 30.90g):
0.06 mg(0%)12.05 kcal(1%)2.84 g(2%)0.03 g(0%)0.15 g(0%)
Other Serving Size : 1.000 fruit yields (or 196.00g):
0.39 mg(3%)76.44 kcal(4%)18.03 g(14%)0.2 g(0%)0.98 g(2%)
91. Orange juice, raw - Iron
0.20 mg of Iron per 100g (1% RDA)
Nutritional Value = 25.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.20 mg(1%) 45.00(2%)10.40(8%)0.20(0%)0.70(1%)
Typical Serving Amount : 1.000 cup (or 248.00g):
0.5 mg(4%)111.6 kcal(6%)25.79 g(20%)0.5 g(1%)1.74 g(3%)
Other Serving Size : 1.000 fl oz (or 31.00g):
0.06 mg(0%)13.95 kcal(1%)3.22 g(2%)0.06 g(0%)0.22 g(0%)
Other Serving Size : 1.000 fruit yields (or 86.00g):
0.17 mg(1%)38.7 kcal(2%)8.94 g(7%)0.17 g(0%)0.6 g(1%)
92. Tangerine juice, raw - Iron
0.20 mg of Iron per 100g (1% RDA)
Nutritional Value = 22.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.20 mg(1%) 43.00(2%)10.10(8%)0.20(0%)0.50(1%)
Typical Serving Amount : 1.000 cup (or 247.00g):
0.49 mg(4%)106.21 kcal(5%)24.95 g(19%)0.49 g(1%)1.24 g(2%)
Other Serving Size : 1.000 fl oz (or 30.90g):
0.06 mg(0%)13.29 kcal(1%)3.12 g(2%)0.06 g(0%)0.15 g(0%)
93. Pitanga, (surinam-cherry), raw - Iron
0.20 mg of Iron per 100g (1% RDA)
Nutritional Value = 23.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.20 mg(1%) 33.00(2%)7.49(6%)0.40(1%)0.80(1%)
Typical Serving Amount : 1.000 cup (or 173.00g):
0.35 mg(3%)57.09 kcal(3%)12.96 g(10%)0.69 g(1%)1.38 g(2%)
Other Serving Size : 1.000 fruit without refuse (or 7.00g):
0.01 mg(0%)2.31 kcal(0%)0.52 g(0%)0.03 g(0%)0.06 g(0%)
94. Fruit juice smoothie, ODWALLA, strawberry banana - Iron
0.20 mg of Iron per 100g (1% RDA)
Nutritional Value = 27.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.20 mg(1%) 48.00(2%)11.05(9%)0.32(0%)0.50(1%)
Typical Serving Amount : 1.000 cup (or 233.00g):
0.47 mg(3%)111.84 kcal(6%)25.75 g(20%)0.75 g(1%)1.17 g(2%)
95. Apples, raw, without skin, cooked, boiled - Iron
0.19 mg of Iron per 100g (1% RDA)
Nutritional Value = 14.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.19 mg(1%) 53.00(3%)13.64(10%)0.36(1%)0.26(0%)
Typical Serving Amount : 1.000 cup slices (or 171.00g):
0.32 mg(2%)90.63 kcal(5%)23.32 g(18%)0.62 g(1%)0.44 g(1%)
96. Java-plum, (jambolan), raw - Iron
0.19 mg of Iron per 100g (1% RDA)
Nutritional Value = 15.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.19 mg(1%) 60.00(3%)15.56(12%)0.23(0%)0.72(1%)
Typical Serving Amount : 1.000 cup (or 135.00g):
0.26 mg(2%)81 kcal(4%)21.01 g(16%)0.31 g(0%)0.97 g(2%)
Other Serving Size : 3.000 fruit (or 9.00g):
0.02 mg(0%)5.4 kcal(0%)1.4 g(1%)0.02 g(0%)0.06 g(0%)
97. Pears, raw, red anjou - Iron
0.19 mg of Iron per 100g (1% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.19 mg(1%) 62.00(3%)14.94(11%)0.14(0%)0.33(1%)
Typical Serving Amount : 1.000 small (or 126.00g):
0.24 mg(2%)78.12 kcal(4%)18.82 g(14%)0.18 g(0%)0.42 g(1%)
Other Serving Size : 1.000 medium (or 157.00g):
0.3 mg(2%)97.34 kcal(5%)23.46 g(18%)0.22 g(0%)0.52 g(1%)
Other Serving Size : 1.000 large (or 223.00g):
0.42 mg(3%)138.26 kcal(7%)33.32 g(26%)0.31 g(0%)0.74 g(1%)
Other Serving Size : 1.000 cup, sliced (or 140.00g):
0.27 mg(2%)86.8 kcal(4%)20.92 g(16%)0.2 g(0%)0.46 g(1%)
98. Pears, raw, bartlett - Iron
0.19 mg of Iron per 100g (1% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.19 mg(1%) 63.00(3%)15.01(12%)0.16(0%)0.39(1%)
Typical Serving Amount : 1.000 cup, sliced (or 140.00g):
0.27 mg(2%)88.2 kcal(4%)21.01 g(16%)0.22 g(0%)0.55 g(1%)
Other Serving Size : 1.000 small (or 152.00g):
0.29 mg(2%)95.76 kcal(5%)22.82 g(18%)0.24 g(0%)0.59 g(1%)
Other Serving Size : 1.000 medium (or 177.00g):
0.34 mg(2%)111.51 kcal(6%)26.57 g(20%)0.28 g(0%)0.69 g(1%)
Other Serving Size : 1.000 large (or 227.00g):
0.43 mg(3%)143.01 kcal(7%)34.07 g(26%)0.36 g(1%)0.89 g(2%)
99. Orange Pineapple Juice Blend - Iron
0.18 mg of Iron per 100g (1% RDA)
Nutritional Value = 21.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.18 mg(1%) 51.00(3%)12.20(9%)0.08(0%)0.41(1%)
Typical Serving Amount : 8.000 fl oz (or 246.00g):
0.44 mg(3%)125.46 kcal(6%)30.01 g(23%)0.2 g(0%)1.01 g(2%)
100. Guava sauce, cooked - Iron
0.18 mg of Iron per 100g (1% RDA)
Nutritional Value = 33.00 / 100    Food Category -
Iron
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.18 mg(1%) 36.00(2%)9.48(7%)0.14(0%)0.32(1%)
Typical Serving Amount : 1.000 cup (or 238.00g):
0.43 mg(3%)85.68 kcal(4%)22.56 g(17%)0.33 g(1%)0.76 g(1%)






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



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