Welcome to the nutritional iron content in 77 different types of a potato, ranging from 7.04 to 0.16 mg per 100g. The basic amount from the general description of a potato is Potato flour which in 100g contains 1.38 mg of iron.

As a source of iron, this corresponds to 10 % of the Recommended Daily Allowance or RDA. For this serving in your diet, the amount of Calories is 357 kcal (18% RDA), the amount of Protein is 6.9 g (12% RDA), the amount of Fat is 0.34 g (1% RDA) and the amount of Carbohydrate is 83.1 g (64% RDA).

The iron amounts and nutrition facts for 100g is shown in the bar chart below as percentages of the recommended daily allowance.

iron and nutrition facts in a potato per 100g

For the food Potato flour the typical serving size is 1 cup (or 160 g) which contains 2.21 mg of Iron. The precentage of the recommended daily value for this serving is 16 %. In terms of the gram weight and total content for this serving the Calories content is 571.2 kcal, the Protein content is 11.04 g, the Fat content is 0.54 g and the Carbohydrate content is 132.96 g. iron and nutritional content in a potato

The amount of protein, fat and carbs from this food is measured as a gram weight value although it is also useful to give the calories from these macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 30.7 (kcal).The number of calories from Fat is 4.5 (kcal).The total calories from carbohydrate is 535.8 (kcal).

This list of 77 types of a potato, is brought to you by www.dietandfitnesstoday.com and ranges from Potatoes, baked, skin, with salt through to Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in a potato.

Iron Levels

The list below gives the total iron content in the 77 items from the general description 'a potato' 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.

a potato 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 number of frozen food items is 21. The highest amount of iron from the 21 frozen items is in Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt where the iron content is 1.66 mg per 100g. The number of food items classified as canned is 3 items. The highest amount of iron from the 3 canned items is in Potatoes, canned, drained solids, no salt added where the level is 1.26 mg per 100g.The total food items which are raw is 5 items. The highest amount of iron from the 5 raw items is in Potatoes, raw, skin where the content is 3.24 mg per 100g. The number of food items which are cooked are 12 items. The highest amount of iron from the 12 cooked items is in Potatoes, boiled, cooked in skin, skin, with salt where the amount is 6.07 mg per 100g. Comparing raw and cooked a potato shows that cooking can change the levels of iron by 2.83 mg in a 100g serving.

Average Content for a potato

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of a potato, based on the list below of 77 different items under the general description of a potato, is 1.30 mg of iron. This average value corresponds to 9.29 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 152.75 kcal, the average amount of Protein is 3.15 g, the average amount of Fat is 3.77 g and the average amount of Carbohydrate is 27.42 g.

Median Amount

The median value of Iron is found in Potatoes, red, flesh and skin, baked which in 100g contains 0.7 mg of Iron. This corresponds to 5 % of the recommended daily allowance. For this serving the amount of Calories is 89 kcal, the amount of Protein is 2.3 g, the amount of Fat is 0.15 g and the amount of Carbohydrate is 19.59 g.

Highest iron Content per 100g

Using the list below for the 77 different a potato nutrition entries in our database, the highest amount of iron is found in Potatoes, baked, skin, with salt which contains 7.04 mg of iron per 100g. The associated percentage of RDA is 50 %. For this 100g serving the Calories content is 198 kcal, the Protein content is 4.29 g, the Fat content is 0.1 g, the Carbohydrate content is 46.06 g.

The lowest amount of iron is in Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added which in 100g contains 0.16 mg of iron. This gives as percentage of the recommended daily allowance 1 % of the RDA. For this 100g serving the amount of Calories is 97 kcal, the amount of Protein is 1.77 g, the amount of Fat is 5.13 g, the amount of Carbohydrate is 10.87 g.

The difference between the highest and lowest values gives a iron range of 6.88 mg per 100g. The range for the other nutrients are as follows; 101 kcal for Calories, 2.52 g for Protein, 5.03 g for Fat, 35.19 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Potato flour contains 1.38 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. 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 Potatoes, mashed, dehydrated, granules with milk, dry form which contains 7 mg in 1 cup (or 200 g). The precentage of the recommended daily value for this serving is 50 %. For this serving the Calories content is 714 kcal, the Protein content is 21.8 g, the Fat content is 2.2 g and the Carbohydrate content is 155.4 g.

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 iron.


A potato List, iron Content per 100g

1. Potatoes, baked, skin, with salt - Iron
  Iron (%RDA)Calories (%RDA)Carbohydrate (%RDA)Fat (%RDA)Protein (%RDA)
  For a 100g serving :
  7.04 mg (50%)198 kcal (10%)46.06 g (35%)0.1 g (0%)4.29 g (8%)
  Typical Serving size of 1 skin (or 58g):
   4.08 mg (29%) 114.84 kcal (6%) 26.71 g (21%) 0.06 g (0%) 2.49 g (4%)
2. Potatoes, baked, skin, without salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  7.04 mg (50%)198 kcal (10%)46.06 g (35%)0.1 g (0%)4.29 g (8%)
  Typical Serving size of 1 skin (or 58g):
   4.08 mg (29%) 114.84 kcal (6%) 26.71 g (21%) 0.06 g (0%) 2.49 g (4%)
3. Potatoes, boiled, cooked in skin, skin, with salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  6.07 mg (43%)78 kcal (4%)17.2 g (13%)0.1 g (0%)2.86 g (5%)
  Typical Serving size of 1 skin (or 34g):
   2.06 mg (15%) 26.52 kcal (1%) 5.85 g (5%) 0.03 g (0%) 0.97 g (2%)
4. Potatoes, boiled, cooked in skin, skin, without salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  6.07 mg (43%)78 kcal (4%)17.21 g (13%)0.1 g (0%)2.86 g (5%)
  Typical Serving size of 1 skin (or 34g):
   2.06 mg (15%) 26.52 kcal (1%) 5.85 g (5%) 0.03 g (0%) 0.97 g (2%)
5. Potatoes, microwaved, cooked, in skin, skin with salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  5.94 mg (42%)132 kcal (7%)29.63 g (23%)0.1 g (0%)4.39 g (8%)
  Typical Serving size of 1 skin (or 58g):
   3.45 mg (25%) 76.56 kcal (4%) 17.19 g (13%) 0.06 g (0%) 2.55 g (5%)
6. Potatoes, microwaved, cooked in skin, skin, without salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  5.94 mg (42%)132 kcal (7%)29.63 g (23%)0.1 g (0%)4.39 g (8%)
  Typical Serving size of 1 skin (or 58g):
   3.45 mg (25%) 76.56 kcal (4%) 17.19 g (13%) 0.06 g (0%) 2.55 g (5%)
7. Potatoes, mashed, dehydrated, granules with milk, dry form - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  3.5 mg (25%)357 kcal (18%)77.7 g (60%)1.1 g (2%)10.9 g (19%)
  Typical Serving size of 1 cup (or 200g):
   7 mg (50%) 714 kcal (36%) 155.4 g (120%) 2.2 g (3%) 21.8 g (39%)
8. Potatoes, raw, skin - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  3.24 mg (23%)58 kcal (3%)12.44 g (10%)0.1 g (0%)2.57 g (5%)
  Typical Serving size of 1 skin (or 38g):
   1.23 mg (9%) 22.04 kcal (1%) 4.73 g (4%) 0.04 g (0%) 0.98 g (2%)
9. Potato soup, instant, dry mix - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  2.38 mg (17%)343 kcal (17%)76.14 g (59%)3.1 g (5%)9.2 g (16%)
  Typical Serving size of 1 serving 1/3 cup (or 39g):
   0.93 mg (7%) 133.77 kcal (7%) 29.69 g (23%) 1.21 g (2%) 3.59 g (6%)
10. Potatoes, scalloped, dry mix, unprepared - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  2.01 mg (14%)358 kcal (18%)73.93 g (57%)4.59 g (7%)7.77 g (14%)
  Typical Serving size of 1 package (5.5 oz) (or 156g):
   3.14 mg (22%) 558.48 kcal (28%) 115.33 g (89%) 7.16 g (11%) 12.12 g (22%)
  Other serving sizes .167 package (5.5 oz) (or 26g):
  0.52 mg (4%) 93.08 kcal (5%) 19.22 g (15%) 1.19 g (2%) 2.02 g (4%)
11. Potato pancakes - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.67 mg (12%)268 kcal (13%)27.81 g (21%)14.76 g (23%)6.08 g (11%)
  Typical Serving size of 1 small 2-3/4 in. dia. and 5/8 in. thick. (or 22g):
   0.37 mg (3%) 58.96 kcal (3%) 6.12 g (5%) 3.25 g (5%) 1.34 g (2%)
  Other serving sizes 1 medium 3-1/4 in. x 3-5/8 in. and 5/8 in. thick. (or 37g):
  0.62 mg (4%) 99.16 kcal (5%) 10.29 g (8%) 5.46 g (8%) 2.25 g (4%)
12. Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.66 mg (12%)333 kcal (17%)39.68 g (31%)18.71 g (29%)3.55 g (6%)
  Typical Serving size of 10 strips (or 50g):
   0.83 mg (6%) 166.5 kcal (8%) 19.84 g (15%) 9.36 g (14%) 1.78 g (3%)
  Other serving sizes 1 package (9 oz) and yields (or 198g):
  3.29 mg (24%) 659.34 kcal (33%) 78.57 g (60%) 37.05 g (57%) 7.03 g (13%)
13. Potatoes, au gratin, dry mix, unprepared - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.63 mg (12%)314 kcal (16%)74.31 g (57%)3.7 g (6%)8.9 g (16%)
  Typical Serving size of 1 package (5.5 oz) (or 156g):
   2.54 mg (18%) 489.84 kcal (24%) 115.92 g (89%) 5.77 g (9%) 13.88 g (25%)
  Other serving sizes .167 package (5.5 oz) (or 26g):
  0.42 mg (3%) 81.64 kcal (4%) 19.32 g (15%) 0.96 g (1%) 2.31 g (4%)
14. Potatoes, hashed brown, frozen, plain, prepared - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.51 mg (11%)218 kcal (11%)28.1 g (22%)11.5 g (18%)3.16 g (6%)
  Typical Serving size of 1 patty and oval (approx 3" x 1-1/2" x 1/2") (or 29g):
   0.44 mg (3%) 63.22 kcal (3%) 8.15 g (6%) 3.34 g (5%) 0.92 g (2%)
  Other serving sizes .5 cup (or 78g):
  1.18 mg (8%) 170.04 kcal (9%) 21.92 g (17%) 8.97 g (14%) 2.46 g (4%)
  Other serving sizes 1 package yield and 12 oz (or 205g):
  3.1 mg (22%) 446.9 kcal (22%) 57.61 g (44%) 23.58 g (36%) 6.48 g (12%)
15. Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.49 mg (11%)218 kcal (11%)34.03 g (26%)8.2 g (13%)3.44 g (6%)
  Typical Serving size of 10 strips (or 50g):
   0.75 mg (5%) 109 kcal (5%) 17.02 g (13%) 4.1 g (6%) 1.72 g (3%)
  Other serving sizes 1 package (9 oz) yields (or 198g):
  2.95 mg (21%) 431.64 kcal (22%) 67.38 g (52%) 16.24 g (25%) 6.81 g (12%)
16. Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.49 mg (11%)218 kcal (11%)34.03 g (26%)8.2 g (13%)3.44 g (6%)
  Typical Serving size of 10 strips (or 50g):
   0.75 mg (5%) 109 kcal (5%) 17.02 g (13%) 4.1 g (6%) 1.72 g (3%)
  Other serving sizes 1 package (9 oz) and yields (or 198g):
  2.95 mg (21%) 431.64 kcal (22%) 67.38 g (52%) 16.24 g (25%) 6.81 g (12%)
17. Potato flour - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.38 mg (10%)357 kcal (18%)83.1 g (64%)0.34 g (1%)6.9 g (12%)
  Typical Serving size of 1 cup (or 160g):
   2.21 mg (16%) 571.2 kcal (29%) 132.96 g (102%) 0.54 g (1%) 11.04 g (20%)
18. Potato chips, without salt, reduced fat - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.35 mg (10%)487 kcal (24%)67.8 g (52%)20.8 g (32%)7.1 g (13%)
  Typical Serving size of 1 oz (or 28.35g):
   0.38 mg (3%) 138.06 kcal (7%) 19.22 g (15%) 5.9 g (9%) 2.01 g (4%)
19. Potatoes, frozen, french fried, par fried, extruded, unprepared - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.32 mg (9%)260 kcal (13%)30.15 g (23%)14.95 g (23%)2.83 g (5%)
  Typical Serving size of 10 strips (or 65g):
   0.86 mg (6%) 169 kcal (8%) 19.6 g (15%) 9.72 g (15%) 1.84 g (3%)
  Other serving sizes 1 package (9 oz) (or 255g):
  3.37 mg (24%) 663 kcal (33%) 76.88 g (59%) 38.12 g (59%) 7.22 g (13%)
20. Potatoes, canned, drained solids, no salt added - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.26 mg (9%)62 kcal (3%)13.6 g (10%)0.2 g (0%)1.4 g (3%)
  Typical Serving size of 1 cup (or 180g):
   2.27 mg (16%) 111.6 kcal (6%) 24.48 g (19%) 0.36 g (1%) 2.52 g (5%)
21. Potatoes, canned, drained solids - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.26 mg (9%)60 kcal (3%)13.61 g (10%)0.21 g (0%)1.41 g (3%)
  Typical Serving size of 1 cup (or 180g):
   2.27 mg (16%) 108 kcal (5%) 24.5 g (19%) 0.38 g (1%) 2.54 g (5%)
  Other serving sizes 1 potato (or 35g):
  0.44 mg (3%) 21 kcal (1%) 4.76 g (4%) 0.07 g (0%) 0.49 g (1%)
22. Potatoes, microwaved, cooked, in skin, flesh and skin, with salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.24 mg (9%)105 kcal (5%)24.24 g (19%)0.1 g (0%)2.44 g (4%)
  Typical Serving size of 1 potato (2-1/3" x 4-3/4") (or 202g):
   2.5 mg (18%) 212.1 kcal (11%) 48.96 g (38%) 0.2 g (0%) 4.93 g (9%)
23. Potatoes, microwaved, cooked in skin, flesh and skin, without salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.24 mg (9%)105 kcal (5%)24.24 g (19%)0.1 g (0%)2.44 g (4%)
  Typical Serving size of 1 potato (2-3/4" dia by 4-3/4" long) (or 202g):
   2.5 mg (18%) 212.1 kcal (11%) 48.96 g (38%) 0.2 g (0%) 4.93 g (9%)
24. Potatoes, mashed, dehydrated, flakes without milk, dry form - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.21 mg (9%)354 kcal (18%)81.17 g (62%)0.41 g (1%)8.34 g (15%)
  Typical Serving size of 1 cup (or 60g):
   0.73 mg (5%) 212.4 kcal (11%) 48.7 g (37%) 0.25 g (0%) 5 g (9%)
25. Potatoes, mashed, dehydrated, granules without milk, dry form - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.09 mg (8%)372 kcal (19%)85.51 g (66%)0.54 g (1%)8.22 g (15%)
  Typical Serving size of 1 cup (or 200g):
   2.18 mg (16%) 744 kcal (37%) 171.02 g (132%) 1.08 g (2%) 16.44 g (29%)
26. Potatoes, baked, flesh and skin, with salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.08 mg (8%)93 kcal (5%)21.15 g (16%)0.13 g (0%)2.5 g (4%)
  Typical Serving size of 1 potato large (3" to 4-1/4" dia) (or 299g):
   3.23 mg (23%) 278.07 kcal (14%) 63.24 g (49%) 0.39 g (1%) 7.48 g (13%)
  Other serving sizes 1 potato medium (2-1/4" to 3-1/4" dia) (or 173g):
  1.87 mg (13%) 160.89 kcal (8%) 36.59 g (28%) 0.22 g (0%) 4.33 g (8%)
  Other serving sizes 1 potato small (1-3/4" to 2-1/2" dia) (or 138g):
  1.49 mg (11%) 128.34 kcal (6%) 29.19 g (22%) 0.18 g (0%) 3.45 g (6%)
  Other serving sizes .5 cup (or 61g):
  0.66 mg (5%) 56.73 kcal (3%) 12.9 g (10%) 0.08 g (0%) 1.53 g (3%)
  Other serving sizes 1 NLEA serving (or 148g):
  1.6 mg (11%) 137.64 kcal (7%) 31.3 g (24%) 0.19 g (0%) 3.7 g (7%)
27. Potato, baked, flesh and skin, without salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.08 mg (8%)93 kcal (5%)21.15 g (16%)0.13 g (0%)2.5 g (4%)
  Typical Serving size of 1 potato large (or 299g):
   3.23 mg (23%) 278.07 kcal (14%) 63.24 g (49%) 0.39 g (1%) 7.48 g (13%)
  Other serving sizes 1 potato medium (or 173g):
  1.87 mg (13%) 160.89 kcal (8%) 36.59 g (28%) 0.22 g (0%) 4.33 g (8%)
  Other serving sizes 1 potato small (or 138g):
  1.49 mg (11%) 128.34 kcal (6%) 29.19 g (22%) 0.18 g (0%) 3.45 g (6%)
  Other serving sizes 1 NLEA serving (or 148g):
  1.6 mg (11%) 137.64 kcal (7%) 31.3 g (24%) 0.19 g (0%) 3.7 g (7%)
28. Potatoes, Russet, flesh and skin, baked - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.07 mg (8%)97 kcal (5%)21.44 g (16%)0.13 g (0%)2.63 g (5%)
  Typical Serving size of 1 potato large (3" to 4-1/4" dia. (or 299g):
   3.2 mg (23%) 290.03 kcal (15%) 64.11 g (49%) 0.39 g (1%) 7.86 g (14%)
  Other serving sizes 1 potato medium (2-1/4" to 3-1/4" dia.) (or 173g):
  1.85 mg (13%) 167.81 kcal (8%) 37.09 g (29%) 0.22 g (0%) 4.55 g (8%)
  Other serving sizes 1 potato small (1-3/4" to 2-1/2" dia.) (or 138g):
  1.48 mg (11%) 133.86 kcal (7%) 29.59 g (23%) 0.18 g (0%) 3.63 g (6%)
29. Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.05 mg (8%)153 kcal (8%)23.98 g (18%)5.78 g (9%)2.42 g (4%)
  Typical Serving size of 10 strips (or 65g):
   0.68 mg (5%) 99.45 kcal (5%) 15.59 g (12%) 3.76 g (6%) 1.57 g (3%)
  Other serving sizes 1 package (9 oz) (or 255g):
  2.68 mg (19%) 390.15 kcal (20%) 61.15 g (47%) 14.74 g (23%) 6.17 g (11%)
30. Potatoes, frozen, whole, unprepared - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.01 mg (7%)78 kcal (4%)17.47 g (13%)0.16 g (0%)2.38 g (4%)
  Typical Serving size of 1 cup (or 182g):
   1.84 mg (13%) 141.96 kcal (7%) 31.8 g (24%) 0.29 g (0%) 4.33 g (8%)
31. Potatoes, hashed brown, frozen, plain, unprepared - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.98 mg (7%)82 kcal (4%)17.72 g (14%)0.62 g (1%)2.06 g (4%)
  Typical Serving size of .5 cup (or 105g):
   1.03 mg (7%) 86.1 kcal (4%) 18.61 g (14%) 0.65 g (1%) 2.16 g (4%)
  Other serving sizes 1 package (12 oz) (or 340g):
  3.33 mg (24%) 278.8 kcal (14%) 60.25 g (46%) 2.11 g (3%) 7 g (13%)
32. Potatoes, russet, flesh and skin, raw - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.86 mg (6%)79 kcal (4%)18.07 g (14%)0.08 g (0%)2.14 g (4%)
  Typical Serving size of 1 potato large (3" to 4-1/4" dia) (or 369g):
   3.17 mg (23%) 291.51 kcal (15%) 66.68 g (51%) 0.3 g (0%) 7.9 g (14%)
  Other serving sizes 1 Potato medium (2-1/4" to 3-1/4" dia) (or 213g):
  1.83 mg (13%) 168.27 kcal (8%) 38.49 g (30%) 0.17 g (0%) 4.56 g (8%)
  Other serving sizes 1 Potato small (1-3/4" to 2-1/4" dia) (or 170g):
  1.46 mg (10%) 134.3 kcal (7%) 30.72 g (24%) 0.14 g (0%) 3.64 g (7%)
  Other serving sizes .5 cup and diced (or 75g):
  0.65 mg (5%) 59.25 kcal (3%) 13.55 g (10%) 0.06 g (0%) 1.61 g (3%)
33. Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.8 mg (6%)199 kcal (10%)31.66 g (24%)6.76 g (10%)2.9 g (5%)
  Typical Serving size of 10 strip (or 21g):
   0.17 mg (1%) 41.79 kcal (2%) 6.65 g (5%) 1.42 g (2%) 0.61 g (1%)
34. Potato, flesh and skin, raw - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.78 mg (6%)77 kcal (4%)17.47 g (13%)0.09 g (0%)2.02 g (4%)
  Typical Serving size of 1 Potato large (3" to 4-1/4" dia) (or 369g):
   2.88 mg (21%) 284.13 kcal (14%) 64.46 g (50%) 0.33 g (1%) 7.45 g (13%)
  Other serving sizes 1 Potato medium (2-1/4" to 3-1/4" dia) (or 213g):
  1.66 mg (12%) 164.01 kcal (8%) 37.21 g (29%) 0.19 g (0%) 4.3 g (8%)
  Other serving sizes 1 Potato small (1-3/4" to 2-1/2" dia) (or 170g):
  1.33 mg (10%) 130.9 kcal (7%) 29.7 g (23%) 0.15 g (0%) 3.43 g (6%)
  Other serving sizes .5 cup and diced (or 75g):
  0.59 mg (4%) 57.75 kcal (3%) 13.1 g (10%) 0.07 g (0%) 1.52 g (3%)
35. Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.75 mg (5%)166 kcal (8%)27.5 g (21%)5.13 g (8%)2.51 g (4%)
  Typical Serving size of 10 strip (or 69g):
   0.52 mg (4%) 114.54 kcal (6%) 18.98 g (15%) 3.54 g (5%) 1.73 g (3%)
36. Potatoes, hashed brown, frozen, with butter sauce, unprepared - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.75 mg (5%)135 kcal (7%)18.28 g (14%)6.66 g (10%)1.87 g (3%)
  Typical Serving size of 1 package (6 oz) (or 170g):
   1.28 mg (9%) 229.5 kcal (11%) 31.08 g (24%) 11.32 g (17%) 3.18 g (6%)
37. Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.74 mg (5%)172 kcal (9%)28.71 g (22%)5.22 g (8%)2.66 g (5%)
  Typical Serving size of 10 strip (or 74g):
   0.55 mg (4%) 127.28 kcal (6%) 21.25 g (16%) 3.86 g (6%) 1.97 g (4%)
38. Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.74 mg (5%)164 kcal (8%)27.74 g (21%)5.22 g (8%)2.66 g (5%)
  Typical Serving size of 10 strips (or 50g):
   0.37 mg (3%) 82 kcal (4%) 13.87 g (11%) 2.61 g (4%) 1.33 g (2%)
  Other serving sizes 1 package (9 oz) and yields (or 198g):
  1.47 mg (11%) 324.72 kcal (16%) 54.93 g (42%) 10.34 g (16%) 5.27 g (9%)
39. Potatoes, red, flesh and skin, raw - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.73 mg (5%)70 kcal (4%)15.9 g (12%)0.14 g (0%)1.89 g (3%)
  Typical Serving size of 1 potato large (3" to 4-1/4" dia) (or 369g):
   2.69 mg (19%) 258.3 kcal (13%) 58.67 g (45%) 0.52 g (1%) 6.97 g (12%)
  Other serving sizes 1 potato medium (2-1/4" to 3-1/4" dia) (or 213g):
  1.55 mg (11%) 149.1 kcal (7%) 33.87 g (26%) 0.3 g (0%) 4.03 g (7%)
  Other serving sizes 1 potato small (1-3/4" to 2-1/4" dia) (or 170g):
  1.24 mg (9%) 119 kcal (6%) 27.03 g (21%) 0.24 g (0%) 3.21 g (6%)
  Other serving sizes .5 cup and diced (or 75g):
  0.55 mg (4%) 52.5 kcal (3%) 11.93 g (9%) 0.11 g (0%) 1.42 g (3%)
40. Potatoes, canned, solids and liquids - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.72 mg (5%)44 kcal (2%)9.89 g (8%)0.11 g (0%)1.2 g (2%)
  Typical Serving size of 1 cup and whole (or 300g):
   2.16 mg (15%) 132 kcal (7%) 29.67 g (23%) 0.33 g (1%) 3.6 g (6%)
  Other serving sizes 1 can (303 x 406) (or 454g):
  3.27 mg (23%) 199.76 kcal (10%) 44.9 g (35%) 0.5 g (1%) 5.45 g (10%)
41. Potatoes, red, flesh and skin, baked - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.7 mg (5%)89 kcal (4%)19.59 g (15%)0.15 g (0%)2.3 g (4%)
  Typical Serving size of 1 potato large (3" to 4-1/4" dia. (or 299g):
   2.09 mg (15%) 266.11 kcal (13%) 58.57 g (45%) 0.45 g (1%) 6.88 g (12%)
  Other serving sizes 1 potato medium (2-1/4" to 3-1/4" dia.) (or 173g):
  1.21 mg (9%) 153.97 kcal (8%) 33.89 g (26%) 0.26 g (0%) 3.98 g (7%)
  Other serving sizes 1 potato small (1-3/4" to 2-1/2" dia.) (or 138g):
  0.97 mg (7%) 122.82 kcal (6%) 27.03 g (21%) 0.21 g (0%) 3.17 g (6%)
42. Potato salad, home-prepared - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.65 mg (5%)143 kcal (7%)11.17 g (9%)8.2 g (13%)2.68 g (5%)
  Typical Serving size of 1 cup (or 250g):
   1.63 mg (12%) 357.5 kcal (18%) 27.93 g (21%) 20.5 g (32%) 6.7 g (12%)
43. Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.65 mg (5%)133 kcal (7%)23.51 g (18%)3.39 g (5%)2.19 g (4%)
  Typical Serving size of 10 strip (or 153g):
   0.99 mg (7%) 203.49 kcal (10%) 35.97 g (28%) 5.19 g (8%) 3.35 g (6%)
44. Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.64 mg (5%)152 kcal (8%)26.98 g (21%)3.76 g (6%)2.57 g (5%)
  Typical Serving size of 10 strip (or 133g):
   0.85 mg (6%) 202.16 kcal (10%) 35.88 g (28%) 5 g (8%) 3.42 g (6%)
45. Potatoes, au gratin, home-prepared from recipe using margarine - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.64 mg (5%)132 kcal (7%)11.27 g (9%)7.59 g (12%)5.06 g (9%)
  Typical Serving size of 1 cup (or 245g):
   1.57 mg (11%) 323.4 kcal (16%) 27.61 g (21%) 18.6 g (29%) 12.4 g (22%)
46. Potatoes, white, flesh and skin, baked - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.64 mg (5%)94 kcal (5%)21.08 g (16%)0.15 g (0%)2.1 g (4%)
  Typical Serving size of 1 potato large (3" to 4-1/4" dia) (or 299g):
   1.91 mg (14%) 281.06 kcal (14%) 63.03 g (48%) 0.45 g (1%) 6.28 g (11%)
  Other serving sizes 1 potato medium (2-1/4" to 3-1/4" dia) (or 138g):
  0.88 mg (6%) 129.72 kcal (6%) 29.09 g (22%) 0.21 g (0%) 2.9 g (5%)
  Other serving sizes 1 potato small (1-3/4" to 2-1/2" dia) (or 138g):
  0.88 mg (6%) 129.72 kcal (6%) 29.09 g (22%) 0.21 g (0%) 2.9 g (5%)
47. Potatoes, au gratin, home-prepared from recipe using butter - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.64 mg (5%)132 kcal (7%)11.27 g (9%)7.59 g (12%)5.06 g (9%)
  Typical Serving size of 1 cup (or 245g):
   1.57 mg (11%) 323.4 kcal (16%) 27.61 g (21%) 18.6 g (29%) 12.4 g (22%)
48. Potato puffs, frozen, oven-heated - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.64 mg (5%)190 kcal (10%)27.75 g (21%)8.62 g (13%)2.05 g (4%)
  Typical Serving size of 1 cup (or 128g):
   0.82 mg (6%) 243.2 kcal (12%) 35.52 g (27%) 11.03 g (17%) 2.62 g (5%)
  Other serving sizes 1 puff (or 8.4g):
  0.05 mg (0%) 15.96 kcal (1%) 2.33 g (2%) 0.72 g (1%) 0.17 g (0%)
  Other serving sizes 10 Crispy Crowns (or 60g):
  0.38 mg (3%) 114 kcal (6%) 16.65 g (13%) 5.17 g (8%) 1.23 g (2%)
  Other serving sizes 10 puffs (or 84g):
  0.54 mg (4%) 159.6 kcal (8%) 23.31 g (18%) 7.24 g (11%) 1.72 g (3%)
49. Potatoes, french fried, all types, salt added in processing, frozen, unprepared - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.62 mg (4%)147 kcal (7%)24.81 g (19%)4.66 g (7%)2.24 g (4%)
  Typical Serving size of 10 strip (or 89g):
   0.55 mg (4%) 130.83 kcal (7%) 22.08 g (17%) 4.15 g (6%) 1.99 g (4%)
  Other serving sizes 1 package (9 oz) (or 255g):
  1.58 mg (11%) 374.85 kcal (19%) 63.27 g (49%) 11.88 g (18%) 5.71 g (10%)
50. Potatoes, french fried, all types, salt not added in processing, frozen, as purchased - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.62 mg (4%)150 kcal (8%)24.81 g (19%)4.66 g (7%)2.24 g (4%)
  Typical Serving size of 10 strips (or 65g):
   0.4 mg (3%) 97.5 kcal (5%) 16.13 g (12%) 3.03 g (5%) 1.46 g (3%)
  Other serving sizes 1 package (9 oz) (or 255g):
  1.58 mg (11%) 382.5 kcal (19%) 63.27 g (49%) 11.88 g (18%) 5.71 g (10%)
51. Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.61 mg (4%)167 kcal (8%)26.78 g (21%)5.53 g (9%)2.41 g (4%)
  Typical Serving size of 10 strip (or 30g):
   0.18 mg (1%) 50.1 kcal (3%) 8.03 g (6%) 1.66 g (3%) 0.72 g (1%)
52. Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.6 mg (4%)174 kcal (9%)29.92 g (23%)5.05 g (8%)2.12 g (4%)
  Typical Serving size of 10 strip (or 82g):
   0.49 mg (4%) 142.68 kcal (7%) 24.53 g (19%) 4.14 g (6%) 1.74 g (3%)
53. Potatoes, scalloped, home-prepared with butter - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.57 mg (4%)88 kcal (4%)10.78 g (8%)3.68 g (6%)2.87 g (5%)
  Typical Serving size of 1 cup (or 245g):
   1.4 mg (10%) 215.6 kcal (11%) 26.41 g (20%) 9.02 g (14%) 7.03 g (13%)
54. Potatoes, scalloped, home-prepared with margarine - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.57 mg (4%)88 kcal (4%)10.78 g (8%)3.68 g (6%)2.87 g (5%)
  Typical Serving size of 1 cup (or 245g):
   1.4 mg (10%) 215.6 kcal (11%) 26.41 g (20%) 9.02 g (14%) 7.03 g (13%)
55. Potatoes, hashed brown, home-prepared - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.55 mg (4%)265 kcal (13%)35.11 g (27%)12.52 g (19%)3 g (5%)
  Typical Serving size of 1 cup (or 156g):
   0.86 mg (6%) 413.4 kcal (21%) 54.77 g (42%) 19.53 g (30%) 4.68 g (8%)
56. Potato puffs, frozen, unprepared - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.53 mg (4%)177 kcal (9%)25.25 g (19%)8.37 g (13%)1.97 g (4%)
  Typical Serving size of 1 cup (or 120g):
   0.64 mg (5%) 212.4 kcal (11%) 30.3 g (23%) 10.04 g (15%) 2.36 g (4%)
  Other serving sizes 10 pieces (or 91g):
  0.48 mg (3%) 161.07 kcal (8%) 22.98 g (18%) 7.62 g (12%) 1.79 g (3%)
57. Potatoes, white, flesh and skin, raw - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.52 mg (4%)69 kcal (3%)15.71 g (12%)0.1 g (0%)1.68 g (3%)
  Typical Serving size of 1 large (3" to 4-1/4" dia.) (or 369g):
   1.92 mg (14%) 254.61 kcal (13%) 57.97 g (45%) 0.37 g (1%) 6.2 g (11%)
  Other serving sizes 1 medium (2+-1/4" to 3-1/4" dia.) (or 213g):
  1.11 mg (8%) 146.97 kcal (7%) 33.46 g (26%) 0.21 g (0%) 3.58 g (6%)
  Other serving sizes 1 small (1-3/4" to 2-1/4" dia.) (or 92g):
  0.48 mg (3%) 63.48 kcal (3%) 14.45 g (11%) 0.09 g (0%) 1.55 g (3%)
  Other serving sizes .5 cup and diced (or 75g):
  0.39 mg (3%) 51.75 kcal (3%) 11.78 g (9%) 0.08 g (0%) 1.26 g (2%)
58. Potato salad with egg - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.5 mg (4%)157 kcal (8%)16.18 g (12%)9.4 g (14%)1.96 g (4%)
  Typical Serving size of .5 cup (or 125g):
   0.63 mg (5%) 196.25 kcal (10%) 20.23 g (16%) 11.75 g (18%) 2.45 g (4%)
59. Potatoes, o'brien, home-prepared - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.47 mg (3%)81 kcal (4%)15.47 g (12%)1.28 g (2%)2.35 g (4%)
  Typical Serving size of 1 cup (or 194g):
   0.91 mg (7%) 157.14 kcal (8%) 30.01 g (23%) 2.48 g (4%) 4.56 g (8%)
  Other serving sizes 1 recipe yield (or 1162g):
  5.46 mg (39%) 941.22 kcal (47%) 179.76 g (138%) 14.87 g (23%) 27.31 g (49%)
60. Potatoes, microwaved, cooked in skin, flesh, without salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.41 mg (3%)100 kcal (5%)23.28 g (18%)0.1 g (0%)2.1 g (4%)
  Typical Serving size of .5 cup (or 78g):
   0.32 mg (2%) 78 kcal (4%) 18.16 g (14%) 0.08 g (0%) 1.64 g (3%)
  Other serving sizes 1 potato (2-1/3" x 4-3/4") (or 156g):
  0.64 mg (5%) 156 kcal (8%) 36.32 g (28%) 0.16 g (0%) 3.28 g (6%)
61. Potatoes, microwaved, cooked in skin, flesh, with salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.41 mg (3%)100 kcal (5%)23.28 g (18%)0.1 g (0%)2.1 g (4%)
  Typical Serving size of .5 cup (or 78g):
   0.32 mg (2%) 78 kcal (4%) 18.16 g (14%) 0.08 g (0%) 1.64 g (3%)
  Other serving sizes 1 potato (2-1/3" x 4-3/4") (or 156g):
  0.64 mg (5%) 156 kcal (8%) 36.32 g (28%) 0.16 g (0%) 3.28 g (6%)
62. Potatoes, scalloped, dry mix, prepared with water, whole milk and butter - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.38 mg (3%)93 kcal (5%)12.77 g (10%)4.3 g (7%)2.12 g (4%)
  Typical Serving size of 1 cup (unprepared) (or 245g):
   0.93 mg (7%) 227.85 kcal (11%) 31.29 g (24%) 10.54 g (16%) 5.19 g (9%)
  Other serving sizes .167 package (5.5 oz) yields (or 137g):
  0.52 mg (4%) 127.41 kcal (6%) 17.49 g (13%) 5.89 g (9%) 2.9 g (5%)
  Other serving sizes 1 package yield and 5.5 oz (or 822g):
  3.12 mg (22%) 764.46 kcal (38%) 104.97 g (81%) 35.35 g (54%) 17.43 g (31%)
63. Potatoes, baked, flesh, without salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.35 mg (3%)93 kcal (5%)21.55 g (17%)0.1 g (0%)1.96 g (4%)
  Typical Serving size of .5 cup (or 61g):
   0.21 mg (2%) 56.73 kcal (3%) 13.15 g (10%) 0.06 g (0%) 1.2 g (2%)
  Other serving sizes 1 potato (2-1/3" x 4-3/4") (or 156g):
  0.55 mg (4%) 145.08 kcal (7%) 33.62 g (26%) 0.16 g (0%) 3.06 g (5%)
64. Potatoes, baked, flesh, with salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.35 mg (3%)93 kcal (5%)21.55 g (17%)0.1 g (0%)1.96 g (4%)
  Typical Serving size of .5 cup (or 61g):
   0.21 mg (2%) 56.73 kcal (3%) 13.15 g (10%) 0.06 g (0%) 1.2 g (2%)
  Other serving sizes 1 potato (2-1/3" x 4-3/4") (or 156g):
  0.55 mg (4%) 145.08 kcal (7%) 33.62 g (26%) 0.16 g (0%) 3.06 g (5%)
65. Potatoes, au gratin, dry mix, prepared with water, whole milk and butter - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.32 mg (2%)93 kcal (5%)12.84 g (10%)4.12 g (6%)2.3 g (4%)
  Typical Serving size of .167 package (5.5 oz) yields (or 137g):
   0.44 mg (3%) 127.41 kcal (6%) 17.59 g (14%) 5.64 g (9%) 3.15 g (6%)
  Other serving sizes 1 package yield and 5.5 oz (or 822g):
  2.63 mg (19%) 764.46 kcal (38%) 105.54 g (81%) 33.87 g (52%) 18.91 g (34%)
66. Potatoes, boiled, cooked in skin, flesh, without salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.31 mg (2%)87 kcal (4%)20.13 g (15%)0.1 g (0%)1.87 g (3%)
  Typical Serving size of .5 cup (or 78g):
   0.24 mg (2%) 67.86 kcal (3%) 15.7 g (12%) 0.08 g (0%) 1.46 g (3%)
  Other serving sizes 1 potato (2-1/2" dia and sphere) (or 136g):
  0.42 mg (3%) 118.32 kcal (6%) 27.38 g (21%) 0.14 g (0%) 2.54 g (5%)
67. Potatoes, boiled, cooked in skin, flesh, with salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.31 mg (2%)87 kcal (4%)20.13 g (15%)0.1 g (0%)1.87 g (3%)
  Typical Serving size of .5 cup (or 78g):
   0.24 mg (2%) 67.86 kcal (3%) 15.7 g (12%) 0.08 g (0%) 1.46 g (3%)
  Other serving sizes 1 potato (2-1/2" dia and sphere) (or 136g):
  0.42 mg (3%) 118.32 kcal (6%) 27.38 g (21%) 0.14 g (0%) 2.54 g (5%)
68. Potatoes, boiled, cooked without skin, flesh, with salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.31 mg (2%)86 kcal (4%)20.01 g (15%)0.1 g (0%)1.71 g (3%)
  Typical Serving size of 1 large (3" to 4-1/4" dia.) (or 300g):
   0.93 mg (7%) 258 kcal (13%) 60.03 g (46%) 0.3 g (0%) 5.13 g (9%)
  Other serving sizes 1 medium (2-1/4" to 2-1/4" dia.) (or 167g):
  0.52 mg (4%) 143.62 kcal (7%) 33.42 g (26%) 0.17 g (0%) 2.86 g (5%)
  Other serving sizes 1 small (1-3/4" to 2-1/2" dia.) (or 125g):
  0.39 mg (3%) 107.5 kcal (5%) 25.01 g (19%) 0.13 g (0%) 2.14 g (4%)
  Other serving sizes .5 cup (or 78g):
  0.24 mg (2%) 67.08 kcal (3%) 15.61 g (12%) 0.08 g (0%) 1.33 g (2%)
69. Potatoes, boiled, cooked without skin, flesh, without salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.31 mg (2%)86 kcal (4%)20.01 g (15%)0.1 g (0%)1.71 g (3%)
  Typical Serving size of 1 large (3" to 4-1/4" dia.) (or 300g):
   0.93 mg (7%) 258 kcal (13%) 60.03 g (46%) 0.3 g (0%) 5.13 g (9%)
  Other serving sizes 1 medium (2-1/4" to 3-1/4" dia.) (or 167g):
  0.52 mg (4%) 143.62 kcal (7%) 33.42 g (26%) 0.17 g (0%) 2.86 g (5%)
  Other serving sizes 1 small (1-3/4" to 2-1/2" dia.) (or 125g):
  0.39 mg (3%) 107.5 kcal (5%) 25.01 g (19%) 0.13 g (0%) 2.14 g (4%)
  Other serving sizes .5 cup (or 78g):
  0.24 mg (2%) 67.08 kcal (3%) 15.61 g (12%) 0.08 g (0%) 1.33 g (2%)
70. Potatoes, mashed, home-prepared, whole milk added - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.27 mg (2%)83 kcal (4%)17.57 g (14%)0.57 g (1%)1.91 g (3%)
  Typical Serving size of 1 cup (or 210g):
   0.57 mg (4%) 174.3 kcal (9%) 36.9 g (28%) 1.2 g (2%) 4.01 g (7%)
71. Potatoes, mashed, home-prepared, whole milk and margarine added - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.26 mg (2%)113 kcal (6%)16.94 g (13%)4.2 g (6%)1.96 g (4%)
  Typical Serving size of 1 cup (or 210g):
   0.55 mg (4%) 237.3 kcal (12%) 35.57 g (27%) 8.82 g (14%) 4.12 g (7%)
72. Potatoes, mashed, home-prepared, whole milk and butter added - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.26 mg (2%)113 kcal (6%)16.81 g (13%)4.22 g (6%)1.86 g (3%)
  Typical Serving size of 1 cup (or 210g):
   0.55 mg (4%) 237.3 kcal (12%) 35.3 g (27%) 8.86 g (14%) 3.91 g (7%)
73. Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.22 mg (2%)113 kcal (6%)15.02 g (12%)5.6 g (9%)1.9 g (3%)
  Typical Serving size of 1 cup (or 210g):
   0.46 mg (3%) 237.3 kcal (12%) 31.54 g (24%) 11.76 g (18%) 3.99 g (7%)
74. Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.2 mg (1%)116 kcal (6%)16.13 g (12%)4.8 g (7%)2.13 g (4%)
  Typical Serving size of 1 cup (or 210g):
   0.42 mg (3%) 243.6 kcal (12%) 33.87 g (26%) 10.08 g (16%) 4.47 g (8%)
75. Potatoes, mashed, prepared from granules, without milk, whole milk and margarine - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.19 mg (1%)108 kcal (5%)14.4 g (11%)4.93 g (8%)2.05 g (4%)
  Typical Serving size of 1 cup (or 210g):
   0.4 mg (3%) 226.8 kcal (11%) 30.24 g (23%) 10.35 g (16%) 4.31 g (8%)
76. Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.19 mg (1%)108 kcal (5%)14.36 g (11%)4.96 g (8%)2.05 g (4%)
  Typical Serving size of 1 cup (or 210g):
   0.4 mg (3%) 226.8 kcal (11%) 30.16 g (23%) 10.42 g (16%) 4.31 g (8%)






iron and Nutrition Facts - Top 200 Foods

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

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

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

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

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