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Iron Rich Fruits


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We have sorted our complete nutrition and vitamin database, based on amount of Iron in Fruits. Click on a food item or beverage below to give a full nutrition breakdown, for example Peaches, dehydrated (low-moisture), sulfured, uncooked. In this food example the amount of Iron per 100g, is 5.51 mg. This corresponds to 39.36 % of the RDA for Iron. Each item listed at the bottom of the page can be scaled for different amounts, from the list of Fruits high in Iron.

Highest Iron Content per 100g

The Iron content ranges from 6.31 mg for Apricots, dehydrated (low-moisture), sulfured, uncooked through to 0.97 mg for Pears, dried, sulfured, stewed, with added sugar in 100g. The difference between the highest and lowest values gives a range of 5.34 mg of Iron per 100g.The range of calories for these foods is from 320 kcal through to 140 kcal.

This gives a range for the recommended nutrition value for the 50 foods listed below from 45.07 % of the daily recommended value through to the lowest nutritional percentage of 6.93 % of the Iron daily value. The recommended daily allowance (also referred to as recommended dietary allowance) is 14 mg of Iron.

From this list of foods there are foods which contain greater than 50% of the RDA per 100g of Iron.

For a complete list we also have a list of foods high in Iron

Highest Amount of Iron per Serving

Please remember that the above gives an accurate value in 100g for high Iron foods. For example 100g of Apricots, dehydrated (low-moisture), sulfured, uncooked contains 6.31 mg of Iron. However, there are other factors to consider when you are assessing your Iron nutritional requirements. You should also take into account portion sizes when you are considering the Iron nutritional content.

For Apricots, dehydrated (low-moisture), sulfured, uncooked, which contains the highest amount of Iron in 100 g, the amount of Iron in a typical serving of 1 cup (or 119 g) is 7.51 mg.This is 53.64 % of the recommended daily value.

The food with the highest Iron content per typical serving is Apricots, dehydrated (low-moisture), sulfured, uncooked which contains 7.51 mg in 1 cup (or 119 g).The precentage of the recommended daily value for this serving is 53.64 %.

For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Iron content.


 

List of Fruits High in Iron per 100g

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1. Apricots, dehydrated (low-moisture), sulfured, uncooked - Iron
  6.31 mg of Iron per 100g (45.07 %DV).
  For this serving the amount of Calories is 320 kcal per 100g(16 %DV cals).
  A typical serving of 1 cup (or 119g), Iron nutritional content is 7.51 mg (53.64 %DV).  Calories per serving are 380.8 kcal (19 %DV cals).
2. Peaches, dehydrated (low-moisture), sulfured, uncooked - Iron
  5.51 mg of Iron per 100g (39.36 %DV).
  For this serving the amount of Calories is 325 kcal per 100g(16 %DV cals).
  A typical serving of 1 cup (or 116g), Iron nutritional content is 6.39 mg (45.64 %DV).  Calories per serving are 377 kcal (19 %DV cals).
3. Longans, dried - Iron
  5.4 mg of Iron per 100g (38.57 %DV).
  For this serving the amount of Calories is 286 kcal per 100g(14 %DV cals).
  A typical serving of 1 fruit (or 1.7g), Iron nutritional content is 0.09 mg (0.64 %DV).  Calories per serving are 4.86 kcal (0 %DV cals).
4. Peaches, dried, sulfured, uncooked - Iron
  4.06 mg of Iron per 100g (29 %DV).
  For this serving the amount of Calories is 239 kcal per 100g(12 %DV cals).
  A typical serving of 1 cup, halves (or 160g), Iron nutritional content is 6.5 mg (46.43 %DV).  Calories per serving are 382.4 kcal (19 %DV cals).
  Other food servings - 1 half (or 13g), Iron content is 0.53 mg (3.79 %DV).  Calories per serving are 31.07 kcal (2 %DV cals).
5. Prunes, dehydrated (low-moisture), uncooked - Iron
  3.52 mg of Iron per 100g (25.14 %DV).
  For this serving the amount of Calories is 339 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 132g), Iron nutritional content is 4.65 mg (33.21 %DV).  Calories per serving are 447.48 kcal (22 %DV cals).
6. Olives, ripe, canned (jumbo-super colossal) - Iron
  3.32 mg of Iron per 100g (23.71 %DV).
  For this serving the amount of Calories is 81 kcal per 100g(4 %DV cals).
  A typical serving of 1 jumbo (or 8.3g), Iron nutritional content is 0.28 mg (2 %DV).  Calories per serving are 6.72 kcal (0 %DV cals).
  Other food servings - 1 super colossal (or 15g), Iron content is 0.5 mg (3.57 %DV).  Calories per serving are 12.15 kcal (1 %DV cals).
7. Olives, ripe, canned (small-extra large) - Iron
  3.3 mg of Iron per 100g (23.57 %DV).
  For this serving the amount of Calories is 115 kcal per 100g(6 %DV cals).
  A typical serving of 1 tbsp (or 8.4g), Iron nutritional content is 0.28 mg (2 %DV).  Calories per serving are 9.66 kcal (0 %DV cals).
  Other food servings - 1 large (or 4.4g), Iron content is 0.15 mg (1.07 %DV).  Calories per serving are 5.06 kcal (0 %DV cals).
  Other food servings - 1 small (or 3.2g), Iron content is 0.11 mg (0.79 %DV).  Calories per serving are 3.68 kcal (0 %DV cals).
8. Currants, zante, dried - Iron
  3.26 mg of Iron per 100g (23.29 %DV).
  For this serving the amount of Calories is 283 kcal per 100g(14 %DV cals).
  A typical serving of 1 cup (or 144g), Iron nutritional content is 4.69 mg (33.5 %DV).  Calories per serving are 407.52 kcal (20 %DV cals).
9. Prune puree - Iron
  2.8 mg of Iron per 100g (20 %DV).
  For this serving the amount of Calories is 257 kcal per 100g(13 %DV cals).
  A typical serving of 2 tbsp (or 36g), Iron nutritional content is 1.01 mg (7.21 %DV).  Calories per serving are 92.52 kcal (5 %DV cals).
10. Tamarinds, raw - Iron
  2.8 mg of Iron per 100g (20 %DV).
  For this serving the amount of Calories is 239 kcal per 100g(12 %DV cals).
  A typical serving of 1 cup, pulp (or 120g), Iron nutritional content is 3.36 mg (24 %DV).  Calories per serving are 286.8 kcal (14 %DV cals).
  Other food servings - 1 fruit (3" x 1") (or 2g), Iron content is 0.06 mg (0.43 %DV).  Calories per serving are 4.78 kcal (0 %DV cals).
11. Apricots, dried, sulfured, uncooked - Iron
  2.66 mg of Iron per 100g (19 %DV).
  For this serving the amount of Calories is 241 kcal per 100g(12 %DV cals).
  A typical serving of 1 cup, halves (or 130g), Iron nutritional content is 3.46 mg (24.71 %DV).  Calories per serving are 313.3 kcal (16 %DV cals).
  Other food servings - 1 half (or 3.5g), Iron content is 0.09 mg (0.64 %DV).  Calories per serving are 8.44 kcal (0 %DV cals).
12. Raisins, seeded - Iron
  2.59 mg of Iron per 100g (18.5 %DV).
  For this serving the amount of Calories is 296 kcal per 100g(15 %DV cals).
  A typical serving of 1 cup, packed (or 165g), Iron nutritional content is 4.27 mg (30.5 %DV).  Calories per serving are 488.4 kcal (24 %DV cals).
  Other food servings - 1 cup (not packed) (or 145g), Iron content is 3.76 mg (26.86 %DV).  Calories per serving are 429.2 kcal (21 %DV cals).
13. Persimmons, native, raw - Iron
  2.5 mg of Iron per 100g (17.86 %DV).
  For this serving the amount of Calories is 127 kcal per 100g(6 %DV cals).
  A typical serving of 1 fruit without refuse (or 25g), Iron nutritional content is 0.63 mg (4.5 %DV).  Calories per serving are 31.75 kcal (2 %DV cals).
14. Apricots, dehydrated (low-moisture), sulfured, stewed - Iron
  2.48 mg of Iron per 100g (17.71 %DV).
  For this serving the amount of Calories is 126 kcal per 100g(6 %DV cals).
  A typical serving of 1 cup (or 249g), Iron nutritional content is 6.18 mg (44.14 %DV).  Calories per serving are 313.74 kcal (16 %DV cals).
15. Peaches, dehydrated (low-moisture), sulfured, stewed - Iron
  2.26 mg of Iron per 100g (16.14 %DV).
  For this serving the amount of Calories is 133 kcal per 100g(7 %DV cals).
  A typical serving of 1 cup (or 242g), Iron nutritional content is 5.47 mg (39.07 %DV).  Calories per serving are 321.86 kcal (16 %DV cals).
16. Rowal, raw - Iron
  2.2 mg of Iron per 100g (15.71 %DV).
  For this serving the amount of Calories is 111 kcal per 100g(6 %DV cals).
  A typical serving of .5 cup (or 114g), Iron nutritional content is 2.51 mg (17.93 %DV).  Calories per serving are 126.54 kcal (6 %DV cals).
17. Blueberries, wild, canned, heavy syrup, drained - Iron
  2.2 mg of Iron per 100g (15.71 %DV).
  For this serving the amount of Calories is 107 kcal per 100g(5 %DV cals).
  A typical serving of 1 cup (or 319g), Iron nutritional content is 7.02 mg (50.14 %DV).  Calories per serving are 341.33 kcal (17 %DV cals).
18. Pears, dried, sulfured, uncooked - Iron
  2.1 mg of Iron per 100g (15 %DV).
  For this serving the amount of Calories is 262 kcal per 100g(13 %DV cals).
  A typical serving of 1 cup, halves (or 180g), Iron nutritional content is 3.78 mg (27 %DV).  Calories per serving are 471.6 kcal (24 %DV cals).
  Other food servings - 1 half (or 18g), Iron content is 0.38 mg (2.71 %DV).  Calories per serving are 47.16 kcal (2 %DV cals).
  Other food servings - 10 halves (or 175g), Iron content is 3.68 mg (26.29 %DV).  Calories per serving are 458.5 kcal (23 %DV cals).
19. Figs, dried, uncooked - Iron
  2.03 mg of Iron per 100g (14.5 %DV).
  For this serving the amount of Calories is 249 kcal per 100g(12 %DV cals).
  A typical serving of 1 cup (or 149g), Iron nutritional content is 3.02 mg (21.57 %DV).  Calories per serving are 371.01 kcal (19 %DV cals).
  Other food servings - 1 fig (or 8.4g), Iron content is 0.17 mg (1.21 %DV).  Calories per serving are 20.92 kcal (1 %DV cals).
20. Apples, dehydrated (low moisture), sulfured, uncooked - Iron
  2 mg of Iron per 100g (14.29 %DV).
  For this serving the amount of Calories is 346 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 60g), Iron nutritional content is 1.2 mg (8.57 %DV).  Calories per serving are 207.6 kcal (10 %DV cals).
21. Raisins, seedless - Iron
  1.88 mg of Iron per 100g (13.43 %DV).
  For this serving the amount of Calories is 299 kcal per 100g(15 %DV cals).
  A typical serving of 1 cup, packed (or 165g), Iron nutritional content is 3.1 mg (22.14 %DV).  Calories per serving are 493.35 kcal (25 %DV cals).
  Other food servings - 1 cup (not packed) (or 145g), Iron content is 2.73 mg (19.5 %DV).  Calories per serving are 433.55 kcal (22 %DV cals).
  Other food servings - 1 miniature box (.5 oz) (or 14g), Iron content is 0.26 mg (1.86 %DV).  Calories per serving are 41.86 kcal (2 %DV cals).
  Other food servings - 1 small box (1.5 oz) (or 43g), Iron content is 0.81 mg (5.79 %DV).  Calories per serving are 128.57 kcal (6 %DV cals).
  Other food servings - 50 raisins (or 26g), Iron content is 0.49 mg (3.5 %DV).  Calories per serving are 77.74 kcal (4 %DV cals).
  Other food servings - 1 oz (60 raisins) (or 28.35g), Iron content is 0.53 mg (3.79 %DV).  Calories per serving are 84.77 kcal (4 %DV cals).
22. Mulberries, raw - Iron
  1.85 mg of Iron per 100g (13.21 %DV).
  For this serving the amount of Calories is 43 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 140g), Iron nutritional content is 2.59 mg (18.5 %DV).  Calories per serving are 60.2 kcal (3 %DV cals).
  Other food servings - 10 fruit (or 15g), Iron content is 0.28 mg (2 %DV).  Calories per serving are 6.45 kcal (0 %DV cals).
23. Raisins, golden seedless - Iron
  1.79 mg of Iron per 100g (12.79 %DV).
  For this serving the amount of Calories is 302 kcal per 100g(15 %DV cals).
  A typical serving of 1 cup, packed (or 165g), Iron nutritional content is 2.95 mg (21.07 %DV).  Calories per serving are 498.3 kcal (25 %DV cals).
  Other food servings - 1 cup (not packed) (or 145g), Iron content is 2.6 mg (18.57 %DV).  Calories per serving are 437.9 kcal (22 %DV cals).
24. Litchis, dried - Iron
  1.7 mg of Iron per 100g (12.14 %DV).
  For this serving the amount of Calories is 277 kcal per 100g(14 %DV cals).
  A typical serving of 1 fruit (or 2.5g), Iron nutritional content is 0.04 mg (0.29 %DV).  Calories per serving are 6.93 kcal (0 %DV cals).
25. Abiyuch, raw - Iron
  1.61 mg of Iron per 100g (11.5 %DV).
  For this serving the amount of Calories is 69 kcal per 100g(3 %DV cals).
  A typical serving of .5 cup (or 114g), Iron nutritional content is 1.84 mg (13.14 %DV).  Calories per serving are 78.66 kcal (4 %DV cals).
26. Passion-fruit, (granadilla), purple, raw - Iron
  1.6 mg of Iron per 100g (11.43 %DV).
  For this serving the amount of Calories is 97 kcal per 100g(5 %DV cals).
  A typical serving of 1 cup (or 236g), Iron nutritional content is 3.78 mg (27 %DV).  Calories per serving are 228.92 kcal (11 %DV cals).
  Other food servings - 1 fruit without refuse (or 18g), Iron content is 0.29 mg (2.07 %DV).  Calories per serving are 17.46 kcal (1 %DV cals).
27. Elderberries, raw - Iron
  1.6 mg of Iron per 100g (11.43 %DV).
  For this serving the amount of Calories is 73 kcal per 100g(4 %DV cals).
  A typical serving of 1 cup (or 145g), Iron nutritional content is 2.32 mg (16.57 %DV).  Calories per serving are 105.85 kcal (5 %DV cals).
28. Currants, european black, raw - Iron
  1.54 mg of Iron per 100g (11 %DV).
  For this serving the amount of Calories is 63 kcal per 100g(3 %DV cals).
  A typical serving of 1 cup (or 112g), Iron nutritional content is 1.72 mg (12.29 %DV).  Calories per serving are 70.56 kcal (4 %DV cals).
29. Apricots, dried, sulfured, stewed, with added sugar - Iron
  1.52 mg of Iron per 100g (10.86 %DV).
  For this serving the amount of Calories is 113 kcal per 100g(6 %DV cals).
  A typical serving of 1 cup, halves (or 270g), Iron nutritional content is 4.1 mg (29.29 %DV).  Calories per serving are 305.1 kcal (15 %DV cals).
30. Roselle, raw - Iron
  1.48 mg of Iron per 100g (10.57 %DV).
  For this serving the amount of Calories is 49 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup, without refuse (or 57g), Iron nutritional content is 0.84 mg (6 %DV).  Calories per serving are 27.93 kcal (1 %DV cals).
31. Apples, dried, sulfured, uncooked - Iron
  1.4 mg of Iron per 100g (10 %DV).
  For this serving the amount of Calories is 243 kcal per 100g(12 %DV cals).
  A typical serving of 1 cup (or 86g), Iron nutritional content is 1.2 mg (8.57 %DV).  Calories per serving are 208.98 kcal (10 %DV cals).
  Other food servings - 1 ring (or 6.4g), Iron content is 0.09 mg (0.64 %DV).  Calories per serving are 15.55 kcal (1 %DV cals).
32. Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries, canned) - Iron
  1.37 mg of Iron per 100g (9.79 %DV).
  For this serving the amount of Calories is 36 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 244g), Iron nutritional content is 3.34 mg (23.86 %DV).  Calories per serving are 87.84 kcal (4 %DV cals).
33. Cherries, sour, red, canned, light syrup pack, solids and liquids - Iron
  1.32 mg of Iron per 100g (9.43 %DV).
  For this serving the amount of Calories is 75 kcal per 100g(4 %DV cals).
  A typical serving of 1 cup (or 252g), Iron nutritional content is 3.33 mg (23.79 %DV).  Calories per serving are 189 kcal (9 %DV cals).
34. Peaches, dried, sulfured, stewed, without added sugar - Iron
  1.31 mg of Iron per 100g (9.36 %DV).
  For this serving the amount of Calories is 77 kcal per 100g(4 %DV cals).
  A typical serving of 1 cup (or 258g), Iron nutritional content is 3.38 mg (24.14 %DV).  Calories per serving are 198.66 kcal (10 %DV cals).
35. Carissa, (natal-plum), raw - Iron
  1.31 mg of Iron per 100g (9.36 %DV).
  For this serving the amount of Calories is 62 kcal per 100g(3 %DV cals).
  A typical serving of 1 cup slices (or 150g), Iron nutritional content is 1.97 mg (14.07 %DV).  Calories per serving are 93 kcal (5 %DV cals).
  Other food servings - 1 fruit without skin and seeds (or 20g), Iron content is 0.26 mg (1.86 %DV).  Calories per serving are 12.4 kcal (1 %DV cals).
36. Cherries, sour, red, canned, heavy syrup pack, solids and liquids - Iron
  1.3 mg of Iron per 100g (9.29 %DV).
  For this serving the amount of Calories is 91 kcal per 100g(5 %DV cals).
  A typical serving of 1 cup (or 256g), Iron nutritional content is 3.33 mg (23.79 %DV).  Calories per serving are 232.96 kcal (12 %DV cals).
37. Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids - Iron
  1.26 mg of Iron per 100g (9 %DV).
  For this serving the amount of Calories is 114 kcal per 100g(6 %DV cals).
  A typical serving of 1 cup (or 261g), Iron nutritional content is 3.29 mg (23.5 %DV).  Calories per serving are 297.54 kcal (15 %DV cals).
38. Peaches, dried, sulfured, stewed, with added sugar - Iron
  1.2 mg of Iron per 100g (8.57 %DV).
  For this serving the amount of Calories is 103 kcal per 100g(5 %DV cals).
  A typical serving of 1 cup (or 270g), Iron nutritional content is 3.24 mg (23.14 %DV).  Calories per serving are 278.1 kcal (14 %DV cals).
39. Prune juice, canned - Iron
  1.18 mg of Iron per 100g (8.43 %DV).
  For this serving the amount of Calories is 71 kcal per 100g(4 %DV cals).
  A typical serving of 1 cup (or 256g), Iron nutritional content is 3.02 mg (21.57 %DV).  Calories per serving are 181.76 kcal (9 %DV cals).
  Other food servings - 1 fl oz (or 32g), Iron content is 0.38 mg (2.71 %DV).  Calories per serving are 22.72 kcal (1 %DV cals).
40. Prunes, dehydrated (low-moisture), stewed - Iron
  1.17 mg of Iron per 100g (8.36 %DV).
  For this serving the amount of Calories is 113 kcal per 100g(6 %DV cals).
  A typical serving of 1 cup (or 280g), Iron nutritional content is 3.28 mg (23.43 %DV).  Calories per serving are 316.4 kcal (16 %DV cals).
41. Bananas, dehydrated, or banana powder - Iron
  1.15 mg of Iron per 100g (8.21 %DV).
  For this serving the amount of Calories is 346 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 100g), Iron nutritional content is 1.15 mg (8.21 %DV).  Calories per serving are 346 kcal (17 %DV cals).
  Other food servings - 1 tbsp (or 6.2g), Iron content is 0.07 mg (0.5 %DV).  Calories per serving are 21.45 kcal (1 %DV cals).
42. Horned melon (Kiwano) - Iron
  1.13 mg of Iron per 100g (8.07 %DV).
  For this serving the amount of Calories is 44 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 233g), Iron nutritional content is 2.63 mg (18.79 %DV).  Calories per serving are 102.52 kcal (5 %DV cals).
  Other food servings - 1 fruit (4-2/3" long x 2-3/4" dia) (or 209g), Iron content is 2.36 mg (16.86 %DV).  Calories per serving are 91.96 kcal (5 %DV cals).
43. Plums, dried (prunes), stewed, with added sugar - Iron
  1.04 mg of Iron per 100g (7.43 %DV).
  For this serving the amount of Calories is 124 kcal per 100g(6 %DV cals).
  A typical serving of 1 cup, pitted (or 248g), Iron nutritional content is 2.58 mg (18.43 %DV).  Calories per serving are 307.52 kcal (15 %DV cals).
44. Pears, dried, sulfured, stewed, without added sugar - Iron
  1.02 mg of Iron per 100g (7.29 %DV).
  For this serving the amount of Calories is 127 kcal per 100g(6 %DV cals).
  A typical serving of 1 cup, halves (or 255g), Iron nutritional content is 2.6 mg (18.57 %DV).  Calories per serving are 323.85 kcal (16 %DV cals).
45. Dates, deglet noor - Iron
  1.02 mg of Iron per 100g (7.29 %DV).
  For this serving the amount of Calories is 282 kcal per 100g(14 %DV cals).
  A typical serving of 1 cup, chopped (or 147g), Iron nutritional content is 1.5 mg (10.71 %DV).  Calories per serving are 414.54 kcal (21 %DV cals).
  Other food servings - 1 date, pitted (or 7.1g), Iron content is 0.07 mg (0.5 %DV).  Calories per serving are 20.02 kcal (1 %DV cals).
46. Groundcherries, (cape-gooseberries or poha), raw - Iron
  1 mg of Iron per 100g (7.14 %DV).
  For this serving the amount of Calories is 53 kcal per 100g(3 %DV cals).
  A typical serving of 1 cup (or 140g), Iron nutritional content is 1.4 mg (10 %DV).  Calories per serving are 74.2 kcal (4 %DV cals).
47. Currants, red and white, raw - Iron
  1 mg of Iron per 100g (7.14 %DV).
  For this serving the amount of Calories is 56 kcal per 100g(3 %DV cals).
  A typical serving of 1 cup (or 112g), Iron nutritional content is 1.12 mg (8 %DV).  Calories per serving are 62.72 kcal (3 %DV cals).
48. Grapes, canned, thompson seedless, water pack, solids and liquids - Iron
  0.98 mg of Iron per 100g (7 %DV).
  For this serving the amount of Calories is 40 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 245g), Iron nutritional content is 2.4 mg (17.14 %DV).  Calories per serving are 98 kcal (5 %DV cals).
49. Pears, dried, sulfured, stewed, with added sugar - Iron
  0.97 mg of Iron per 100g (6.93 %DV).
  For this serving the amount of Calories is 140 kcal per 100g(7 %DV cals).
  A typical serving of 1 cup, halves (or 280g), Iron nutritional content is 2.72 mg (19.43 %DV).  Calories per serving are 392 kcal (20 %DV cals).



Iron in foods - by food category

Baby Foods    Baked Products
Beef Products    Breakfast Cereals
Cereal Grains and Pasta    Dairy and Egg Products
Drinks    Ethnic Foods
Fast Foods    Fats and Oils
Fish    Fruits
Lamb, Veal, and Game Products    Legumes and Legume Products
Meals, Entrees, and Sidedishes    Nuts
Pork    Poultry Products
Sausages and Luncheon Meats    Snacks
Soups, Sauces, and Gravies    Spices and Herbs
Sweets    Vegetables




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