iron in cheese information and values per serving and 100g

Welcome to the nutritional iron content in 92 different types of cheese, ranging from 1.9 mg to 0.07 mg per 100g. The basic type of cheese is Cheese, blue, where the amount of iron in 100g is 0.31 mg. This is 2% of the iron RDA, from 100g of Cheese, blue.

The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.

Top twenty cheese products high in iron

Below is a summary list for the top twenty cheese items ranked by the amount or level of iron in 100g.

At the bottom of the page is the full list for the 92 different types of cheese based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in cheese.

1. Cheese, goat, soft type : 1.9mg (14%RDA)
2. Cheese, goat, hard type : 1.88mg (13%RDA)
3. Cheese, goat, semisoft type : 1.62mg (12%RDA)
4. Cheese puffs and twists, corn based, baked, low fat : 1.28mg (9%RDA)
5. Cheese spread, cream cheese base : 1.13mg (8%RDA)
6. Cheesefurter, cheese smokie, pork, beef : 1.08mg (8%RDA)
7. Cheese product, pasteurized process, American, vitamin D fortified : 0.96mg (7%RDA)
8. Cheese, parmesan, low sodium : 0.95mg (7%RDA)
9. Cheese, parmesan, dry grated, reduced fat : 0.9mg (6%RDA)
10. Cheese, parmesan, grated : 0.9mg (6%RDA)
11. Cheese, parmesan, shredded : 0.87mg (6%RDA)
12. Cheese food, cold pack, american : 0.84mg (6%RDA)
13. Cheese, parmesan, hard : 0.82mg (6%RDA)
14. Cheese, romano : 0.77mg (6%RDA)
15. Cheese, colby : 0.76mg (5%RDA)
16. Cheese, low-sodium, cheddar or colby : 0.72mg (5%RDA)
17. Cheese, monterey, low fat : 0.72mg (5%RDA)
18. Cheese, monterey : 0.72mg (5%RDA)
19. Cheese food, pasteurized process, American, imitation, without added vitamin D : 0.68mg (5%RDA)
20. Cheese, cheddar : 0.68mg (5%RDA)

Following on from the twenty top cheese items or products containing iron we have a more comprehensive break down of Cheese, blue, and the highest item containing iron which is Cheese, goat, soft type. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 92 types of cheese. .

Cheese, blue - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Cheese, blue should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Dairy and Egg Products.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 353 kcal (18% RDA), the amount of Protein is 21.4 g (38% RDA), the amount of Fat is 28.74 g (44% RDA) and the amount of Carbohydrate is 2.34 g (2% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in cheese.

iron and nutrition facts in cheese per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Cheese, blue has a nutritional value score of 14 out of 100.Comparing the iron content and the nutritional density in 100g for Cheese, blue; We class this as a medium to low iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Comparing iron in cheese vs spinach

The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. Comparing with Cheese, blue, in 100g contains 0.31 mg of iron. As a percentage of the RDA this is 2 %. Therefore, spinach has 2.39 mg more iron than Cheese, blue. In terms of iron percentage this is 771 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Cheese, blue has a nutritional value score of 14 out of 100.

The highest content of iron in the food items under the general description or type of cheese, is Cheese, goat, soft type with 1.9 mg of iron per 100g. Comparing spinach with Cheese, goat, soft type; spinach has 0.8 mg more iron than Cheese, goat, soft type. In terms of iron percentage this is 42 % more iron.

Amount of iron per 100 Calories

100 calories of cheese, blue is a serving size of 0.28 g, and the amount of Iron is 0.09 mg (0.57% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 6.06 g (10.76% RDA), Fat 8.14 g (12.46% RDA), Carbohydrate 0.66 g (0.57% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients. iron and nutrition facts in cheese per 100 calories

Content per Typical Serving Size 1 oz (or 28.35 g)

For the food Cheese, blue the typical serving size is 1 oz (or 28.35 g) which contains 0.09 mg of Iron. The iron percentage of the recommended daily value for this serving is 1 %.

To give 100% of the RDA, 100.0 servings of the typical serving size 1 oz (or 28.35 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 100.08 kcal, the Protein content is 6.07 g, the Fat content is 8.15 g and the Carbohydrate content is 0.66 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.iron and nutritional content in cheese

Macronutrients in Cheese, blue


The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 oz or 28.35 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 25.9 (kcal).The number of calories from Fat is 71.6 (kcal).The total calories from carbohydrate is 2.6 (kcal).iron, calories and nutritional content in cheese

Milligrams of iron in cheese (per 100g)

This list of 92 types of cheese, is brought to you by www.dietandfitnesstoday.com and ranges from Cheese, goat, soft type through to Cheese, cottage, creamed, large or small curd 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 cheese.

The list below gives the total iron content in the 92 items from the general description 'cheese' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 50 food items shown in the iron chart. This gives 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.

cheese iron per 100g

The corresponding nutritional value for cheese based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart. cheese iron per 100g

The corresponding Calories for cheese ranked by the amount of iron per 100g is shown below in the cheese calories chart. cheese iron per 100g

Average Content for cheese

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of cheese, based on the list below of 92 different items under the general description of cheese, is 0.48 mg of iron. This average value corresponds to 3.43 % 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 292.77 kcal, the average amount of Protein is 20.23 g, the average amount of Fat is 20.95 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Cheese, pasteurized process, pimento which in 100g contains 0.42 mg of Iron. This corresponds to 3 % of the recommended daily allowance. For this serving the amount of Calories is 375 kcal, the amount of Protein is 22.13 g, the amount of Fat is 31.2 g and the amount of Carbohydrate is 1.73 g.

Highest iron Content per 100g

Using the list below for the 92 different cheese nutrition entries in our database, the highest amount of iron is found in Cheese, goat, soft type which contains 1.9 mg of iron per 100g. The associated percentage of RDA is 14 %. For this 100g serving the Calories content is 264 kcal, the Protein content is 18.52 g, the Fat content is 21.08 g, the Carbohydrate content is 0 g. chart to show highest iron in cheese per 100g

The lowest amount of iron is in Cheese, cottage, creamed, large or small curd which in 100g contains 0.07 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 98 kcal, the amount of Protein is 11.12 g, the amount of Fat is 4.3 g, the amount of Carbohydrate is 3.38 g.

The difference between the highest and lowest values gives a iron range of 1.83 mg per 100g. The range for the other nutrients are as follows; 166 kcal for Calories, 7.4 g for Protein, 16.78 g for Fat, 0 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 Cheese, blue contains 0.31 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 Cheese spread, cream cheese base which contains 2.71 mg in 1 cup (or 240 g). The percentage of the recommended daily value for this serving is 19 %. For this serving the Calories content is 708 kcal, the Protein content is 17.04 g, the Fat content is 68.64 g and the Carbohydrate content is 8.4 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 a high amount of iron.


Cheese List, iron Content per 100g

1. Cheese, goat, soft type - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  1.9 mg (14%)264 kcal (13%)0 g (0%)21.08 g (32%)18.52 g (33%)
  Typical Serving size of 1 oz (or 28.35g):
   0.54 mg (4%) 74.84 kcal (4%) 0 g (0%) 5.98 g (9%) 5.25 g (9%)
2. Cheese, goat, hard type - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.88 mg (13%)452 kcal (23%)2.17 g (2%)35.59 g (55%)30.52 g (55%)
  Typical Serving size of 1 oz (or 28.35g):
   0.53 mg (4%) 128.14 kcal (6%) 0.62 g (0%) 10.09 g (16%) 8.65 g (15%)
3. Cheese, goat, semisoft type - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.62 mg (12%)364 kcal (18%)0.12 g (0%)29.84 g (46%)21.58 g (39%)
  Typical Serving size of 1 oz (or 28.35g):
   0.46 mg (3%) 103.19 kcal (5%) 0.03 g (0%) 8.46 g (13%) 6.12 g (11%)
4. Cheese puffs and twists, corn based, baked, low fat - Iron
  Nutritional Value : 15 / 100     food group - Snacks
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.28 mg (9%)432 kcal (22%)72.35 g (56%)12.1 g (19%)8.5 g (15%)
  Typical Serving size of 1 oz (or 28.35g):
   0.36 mg (3%) 122.47 kcal (6%) 20.51 g (16%) 3.43 g (5%) 2.41 g (4%)
5. Cheese spread, cream cheese base - Iron
  Nutritional Value : 13 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.13 mg (8%)295 kcal (15%)3.5 g (3%)28.6 g (44%)7.1 g (13%)
  Typical Serving size of 1 cup (or 240g):
   2.71 mg (19%) 708 kcal (35%) 8.4 g (6%) 68.64 g (106%) 17.04 g (30%)
  Other serving sizes 1 oz (or 28.35g):
  0.32 mg (2%) 83.63 kcal (4%) 0.99 g (1%) 8.11 g (12%) 2.01 g (4%)
6. Cheesefurter, cheese smokie, pork, beef - Iron
  Nutritional Value : 13 / 100     food group - Sausages and Luncheon Meats
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.08 mg (8%)328 kcal (16%)1.37 g (1%)29 g (45%)14.1 g (25%)
  Typical Serving size of 2.33 links (or 100g):
   1.08 mg (8%) 328 kcal (16%) 1.37 g (1%) 29 g (45%) 14.1 g (25%)
7. Cheese product, pasteurized process, American, vitamin D fortified - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.96 mg (7%)310 kcal (16%)8.52 g (7%)22.63 g (35%)18.18 g (32%)
  Typical Serving size of 1 slice 2/3 oz. (or 19g):
   0.18 mg (1%) 58.9 kcal (3%) 1.62 g (1%) 4.3 g (7%) 3.45 g (6%)
  Other serving sizes 1 slice 3/4 oz. (or 21g):
  0.2 mg (1%) 65.1 kcal (3%) 1.79 g (1%) 4.75 g (7%) 3.82 g (7%)
8. Cheese, parmesan, low sodium - Iron
  Nutritional Value : 15 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.95 mg (7%)451 kcal (23%)3.7 g (3%)29.99 g (46%)41.6 g (74%)
  Typical Serving size of 1 cup and grated (or 100g):
   0.95 mg (7%) 451 kcal (23%) 3.7 g (3%) 29.99 g (46%) 41.6 g (74%)
  Other serving sizes 1 tbsp (or 5g):
  0.05 mg (0%) 22.55 kcal (1%) 0.19 g (0%) 1.5 g (2%) 2.08 g (4%)
9. Cheese, parmesan, dry grated, reduced fat - Iron
  Nutritional Value : 15 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.9 mg (6%)265 kcal (13%)1.37 g (1%)20 g (31%)20 g (36%)
  Typical Serving size of 1 cup (or 100g):
   0.9 mg (6%) 265 kcal (13%) 1.37 g (1%) 20 g (31%) 20 g (36%)
  Other serving sizes 1 tbsp (or 5g):
  0.05 mg (0%) 13.25 kcal (1%) 0.07 g (0%) 1 g (2%) 1 g (2%)
  Other serving sizes 1 oz (or 28.35g):
  0.26 mg (2%) 75.13 kcal (4%) 0.39 g (0%) 5.67 g (9%) 5.67 g (10%)
10. Cheese, parmesan, grated - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.9 mg (6%)431 kcal (22%)4.06 g (3%)28.61 g (44%)38.46 g (69%)
  Typical Serving size of 1 cup (or 100g):
   0.9 mg (6%) 431 kcal (22%) 4.06 g (3%) 28.61 g (44%) 38.46 g (69%)
  Other serving sizes 1 tbsp (or 5g):
  0.05 mg (0%) 21.55 kcal (1%) 0.2 g (0%) 1.43 g (2%) 1.92 g (3%)
  Other serving sizes 1 oz (or 28.35g):
  0.26 mg (2%) 122.19 kcal (6%) 1.15 g (1%) 8.11 g (12%) 10.9 g (19%)
11. Cheese, parmesan, shredded - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.87 mg (6%)415 kcal (21%)3.41 g (3%)27.34 g (42%)37.86 g (68%)
  Typical Serving size of 1 tbsp (or 5g):
   0.04 mg (0%) 20.75 kcal (1%) 0.17 g (0%) 1.37 g (2%) 1.89 g (3%)
12. Cheese food, cold pack, american - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.84 mg (6%)331 kcal (17%)8.32 g (6%)24.46 g (38%)19.66 g (35%)
  Typical Serving size of 1 oz (or 28.35g):
   0.24 mg (2%) 93.84 kcal (5%) 2.36 g (2%) 6.93 g (11%) 5.57 g (10%)
  Other serving sizes 1 package (8 oz) (or 227g):
  1.91 mg (14%) 751.37 kcal (38%) 18.89 g (15%) 55.52 g (85%) 44.63 g (80%)
13. Cheese, parmesan, hard - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.82 mg (6%)392 kcal (20%)3.22 g (2%)25.83 g (40%)35.75 g (64%)
  Typical Serving size of 1 oz (or 28.35g):
   0.23 mg (2%) 111.13 kcal (6%) 0.91 g (1%) 7.32 g (11%) 10.14 g (18%)
  Other serving sizes 1 cubic inch (or 10.3g):
  0.08 mg (1%) 40.38 kcal (2%) 0.33 g (0%) 2.66 g (4%) 3.68 g (7%)
  Other serving sizes 5 package (5 oz) (or 142g):
  1.16 mg (8%) 556.64 kcal (28%) 4.57 g (4%) 36.68 g (56%) 50.77 g (91%)
14. Cheese, romano - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.77 mg (6%)387 kcal (19%)3.63 g (3%)26.94 g (41%)31.8 g (57%)
  Typical Serving size of 1 oz (or 28.35g):
   0.22 mg (2%) 109.71 kcal (5%) 1.03 g (1%) 7.64 g (12%) 9.02 g (16%)
  Other serving sizes 5 package (5 oz) (or 142g):
  1.09 mg (8%) 549.54 kcal (27%) 5.15 g (4%) 38.25 g (59%) 45.16 g (81%)
15. Cheese, colby - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.76 mg (5%)394 kcal (20%)2.57 g (2%)32.11 g (49%)23.76 g (42%)
  Typical Serving size of 1 cup and diced (or 132g):
   1 mg (7%) 520.08 kcal (26%) 3.39 g (3%) 42.39 g (65%) 31.36 g (56%)
  Other serving sizes 1 cup and shredded (or 113g):
  0.86 mg (6%) 445.22 kcal (22%) 2.9 g (2%) 36.28 g (56%) 26.85 g (48%)
  Other serving sizes 1 oz (or 28.35g):
  0.22 mg (2%) 111.7 kcal (6%) 0.73 g (1%) 9.1 g (14%) 6.74 g (12%)
  Other serving sizes 1 cubic inch (or 17g):
  0.13 mg (1%) 66.98 kcal (3%) 0.44 g (0%) 5.46 g (8%) 4.04 g (7%)
  Other serving sizes 1 slice (1 oz) (or 28g):
  0.21 mg (2%) 110.32 kcal (6%) 0.72 g (1%) 8.99 g (14%) 6.65 g (12%)
16. Cheese, low-sodium, cheddar or colby - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.72 mg (5%)398 kcal (20%)1.91 g (1%)32.62 g (50%)24.35 g (43%)
  Typical Serving size of 1 cup and diced (or 132g):
   0.95 mg (7%) 525.36 kcal (26%) 2.52 g (2%) 43.06 g (66%) 32.14 g (57%)
  Other serving sizes 1 cup and shredded (or 113g):
  0.81 mg (6%) 449.74 kcal (22%) 2.16 g (2%) 36.86 g (57%) 27.52 g (49%)
  Other serving sizes 1 oz (or 28.35g):
  0.2 mg (1%) 112.83 kcal (6%) 0.54 g (0%) 9.25 g (14%) 6.9 g (12%)
  Other serving sizes 1 cubic inch (or 17g):
  0.12 mg (1%) 67.66 kcal (3%) 0.32 g (0%) 5.55 g (9%) 4.14 g (7%)
  Other serving sizes 1 slice (1 oz) (or 28g):
  0.2 mg (1%) 111.44 kcal (6%) 0.53 g (0%) 9.13 g (14%) 6.82 g (12%)
17. Cheese, monterey, low fat - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.72 mg (5%)310 kcal (16%)0.7 g (1%)21.6 g (33%)28.2 g (50%)
  Typical Serving size of 1 cup and diced (or 132g):
   0.95 mg (7%) 409.2 kcal (20%) 0.92 g (1%) 28.51 g (44%) 37.22 g (66%)
  Other serving sizes 1 cup and shredded (or 113g):
  0.81 mg (6%) 350.3 kcal (18%) 0.79 g (1%) 24.41 g (38%) 31.87 g (57%)
  Other serving sizes 1 cubic inch (or 17g):
  0.12 mg (1%) 52.7 kcal (3%) 0.12 g (0%) 3.67 g (6%) 4.79 g (9%)
  Other serving sizes 1 slice (1 oz) (or 28g):
  0.2 mg (1%) 86.8 kcal (4%) 0.2 g (0%) 6.05 g (9%) 7.9 g (14%)
18. Cheese, monterey - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.72 mg (5%)373 kcal (19%)0.68 g (1%)30.28 g (47%)24.48 g (44%)
  Typical Serving size of 1 cup and diced (or 132g):
   0.95 mg (7%) 492.36 kcal (25%) 0.9 g (1%) 39.97 g (61%) 32.31 g (58%)
  Other serving sizes 1 cup and shredded (or 113g):
  0.81 mg (6%) 421.49 kcal (21%) 0.77 g (1%) 34.22 g (53%) 27.66 g (49%)
  Other serving sizes 1 oz (or 28.35g):
  0.2 mg (1%) 105.75 kcal (5%) 0.19 g (0%) 8.58 g (13%) 6.94 g (12%)
  Other serving sizes 1 cubic inch (or 17g):
  0.12 mg (1%) 63.41 kcal (3%) 0.12 g (0%) 5.15 g (8%) 4.16 g (7%)
  Other serving sizes 1 slice (1 oz) (or 28g):
  0.2 mg (1%) 104.44 kcal (5%) 0.19 g (0%) 8.48 g (13%) 6.85 g (12%)
  Other serving sizes 1 package (6 oz) (or 170g):
  1.22 mg (9%) 634.1 kcal (32%) 1.16 g (1%) 51.48 g (79%) 41.62 g (74%)
19. Cheese food, pasteurized process, American, imitation, without added vitamin D - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.68 mg (5%)257 kcal (13%)16.18 g (12%)19.5 g (30%)4.08 g (7%)
  Typical Serving size of 1 oz (or 28.35g):
   0.19 mg (1%) 72.86 kcal (4%) 4.59 g (4%) 5.53 g (9%) 1.16 g (2%)
20. Cheese, cheddar - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.68 mg (5%)403 kcal (20%)1.28 g (1%)33.14 g (51%)24.9 g (44%)
  Typical Serving size of 1 cup and diced (or 132g):
   0.9 mg (6%) 531.96 kcal (27%) 1.69 g (1%) 43.74 g (67%) 32.87 g (59%)
  Other serving sizes 1 cup and melted (or 244g):
  1.66 mg (12%) 983.32 kcal (49%) 3.12 g (2%) 80.86 g (124%) 60.76 g (109%)
  Other serving sizes 1 cup and shredded (or 113g):
  0.77 mg (6%) 455.39 kcal (23%) 1.45 g (1%) 37.45 g (58%) 28.14 g (50%)
  Other serving sizes 1 oz (or 28.35g):
  0.19 mg (1%) 114.25 kcal (6%) 0.36 g (0%) 9.4 g (14%) 7.06 g (13%)
  Other serving sizes 1 cubic inch (or 17g):
  0.12 mg (1%) 68.51 kcal (3%) 0.22 g (0%) 5.63 g (9%) 4.23 g (8%)
  Other serving sizes 1 slice (1 oz) (or 28g):
  0.19 mg (1%) 112.84 kcal (6%) 0.36 g (0%) 9.28 g (14%) 6.97 g (12%)
21. Cheese, feta - Iron
  Nutritional Value : 13 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.65 mg (5%)264 kcal (13%)4.09 g (3%)21.28 g (33%)14.21 g (25%)
  Typical Serving size of 1 cup and crumbled (or 150g):
   0.98 mg (7%) 396 kcal (20%) 6.14 g (5%) 31.92 g (49%) 21.32 g (38%)
  Other serving sizes 1 oz (or 28.35g):
  0.18 mg (1%) 74.84 kcal (4%) 1.16 g (1%) 6.03 g (9%) 4.03 g (7%)
  Other serving sizes 1 cubic inch (or 17g):
  0.11 mg (1%) 44.88 kcal (2%) 0.7 g (1%) 3.62 g (6%) 2.42 g (4%)
  Other serving sizes 1 wedge (1.33 oz) (or 38g):
  0.25 mg (2%) 100.32 kcal (5%) 1.55 g (1%) 8.09 g (12%) 5.4 g (10%)
22. Cheese, caraway - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.64 mg (5%)376 kcal (19%)3.06 g (2%)29.2 g (45%)25.18 g (45%)
  Typical Serving size of 1 oz (or 28.35g):
   0.18 mg (1%) 106.6 kcal (5%) 0.87 g (1%) 8.28 g (13%) 7.14 g (13%)
23. Cheese, pasteurized process, American, fortified with vitamin D - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.63 mg (5%)366 kcal (18%)4.78 g (4%)30.71 g (47%)18.13 g (32%)
  Typical Serving size of 1 cup and diced (or 140g):
   0.88 mg (6%) 512.4 kcal (26%) 6.69 g (5%) 42.99 g (66%) 25.38 g (45%)
  Other serving sizes 1 cup and melted (or 244g):
  1.54 mg (11%) 893.04 kcal (45%) 11.66 g (9%) 74.93 g (115%) 44.24 g (79%)
  Other serving sizes 1 cup and shredded (or 113g):
  0.71 mg (5%) 413.58 kcal (21%) 5.4 g (4%) 34.7 g (53%) 20.49 g (37%)
  Other serving sizes 1 oz (or 28.35g):
  0.18 mg (1%) 103.76 kcal (5%) 1.36 g (1%) 8.71 g (13%) 5.14 g (9%)
  Other serving sizes 1 cubic inch (or 18g):
  0.11 mg (1%) 65.88 kcal (3%) 0.86 g (1%) 5.53 g (9%) 3.26 g (6%)
  Other serving sizes 1 slice (3/4 oz) (or 21g):
  0.13 mg (1%) 76.86 kcal (4%) 1 g (1%) 6.45 g (10%) 3.81 g (7%)
  Other serving sizes 1 slice (1 oz) (or 28g):
  0.18 mg (1%) 102.48 kcal (5%) 1.34 g (1%) 8.6 g (13%) 5.08 g (9%)
24. Cheese, pasteurized process, American, without added vitamin D - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.63 mg (5%)371 kcal (19%)3.7 g (3%)31.79 g (49%)18.13 g (32%)
  Typical Serving size of 1 cup and diced (or 140g):
   0.88 mg (6%) 519.4 kcal (26%) 5.18 g (4%) 44.51 g (68%) 25.38 g (45%)
  Other serving sizes 1 cup and melted (or 244g):
  1.54 mg (11%) 905.24 kcal (45%) 9.03 g (7%) 77.57 g (119%) 44.24 g (79%)
  Other serving sizes 1 cup and shredded (or 113g):
  0.71 mg (5%) 419.23 kcal (21%) 4.18 g (3%) 35.92 g (55%) 20.49 g (37%)
  Other serving sizes 1 oz (or 28.35g):
  0.18 mg (1%) 105.18 kcal (5%) 1.05 g (1%) 9.01 g (14%) 5.14 g (9%)
  Other serving sizes 1 cubic inch (or 18g):
  0.11 mg (1%) 66.78 kcal (3%) 0.67 g (1%) 5.72 g (9%) 3.26 g (6%)
  Other serving sizes 1 slice (3/4 oz) (or 21g):
  0.13 mg (1%) 77.91 kcal (4%) 0.78 g (1%) 6.68 g (10%) 3.81 g (7%)
  Other serving sizes 1 slice (1 oz) (or 28g):
  0.18 mg (1%) 103.88 kcal (5%) 1.04 g (1%) 8.9 g (14%) 5.08 g (9%)
25. Cheesecake commercially prepared - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.63 mg (5%)321 kcal (16%)25.5 g (20%)22.5 g (35%)5.5 g (10%)
  Typical Serving size of 1 oz (or 28.35g):
   0.18 mg (1%) 91 kcal (5%) 7.23 g (6%) 6.38 g (10%) 1.56 g (3%)
  Other serving sizes 1 piece (1/6 of 17 oz cake) (or 80g):
  0.5 mg (4%) 256.8 kcal (13%) 20.4 g (16%) 18 g (28%) 4.4 g (8%)
  Other serving sizes 1 piece (1 NLEA serving) (or 125g):
  0.79 mg (6%) 401.25 kcal (20%) 31.88 g (25%) 28.13 g (43%) 6.88 g (12%)
26. Cheese, pasteurized process, swiss - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.61 mg (4%)334 kcal (17%)2.1 g (2%)25.01 g (38%)24.73 g (44%)
  Typical Serving size of 1 cup and diced (or 140g):
   0.85 mg (6%) 467.6 kcal (23%) 2.94 g (2%) 35.01 g (54%) 34.62 g (62%)
  Other serving sizes 1 cup and shredded (or 113g):
  0.69 mg (5%) 377.42 kcal (19%) 2.37 g (2%) 28.26 g (43%) 27.94 g (50%)
  Other serving sizes 1 oz (or 28.35g):
  0.17 mg (1%) 94.69 kcal (5%) 0.6 g (0%) 7.09 g (11%) 7.01 g (13%)
  Other serving sizes 1 cubic inch (or 18g):
  0.11 mg (1%) 60.12 kcal (3%) 0.38 g (0%) 4.5 g (7%) 4.45 g (8%)
  Other serving sizes 1 slice (3/4 oz) (or 21g):
  0.13 mg (1%) 70.14 kcal (4%) 0.44 g (0%) 5.25 g (8%) 5.19 g (9%)
27. Cheese food, pasteurized process, swiss - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.6 mg (4%)323 kcal (16%)4.5 g (3%)24.14 g (37%)21.92 g (39%)
  Typical Serving size of 1 oz (or 28.35g):
   0.17 mg (1%) 91.57 kcal (5%) 1.28 g (1%) 6.84 g (11%) 6.21 g (11%)
  Other serving sizes 1 package (8 oz) (or 227g):
  1.36 mg (10%) 733.21 kcal (37%) 10.22 g (8%) 54.8 g (84%) 49.76 g (89%)
28. Cheese, Mexican blend - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.59 mg (4%)358 kcal (18%)1.75 g (1%)28.51 g (44%)23.54 g (42%)
  Typical Serving size of .25 cup shredded (or 28g):
   0.17 mg (1%) 100.24 kcal (5%) 0.49 g (0%) 7.98 g (12%) 6.59 g (12%)
29. Cheese, roquefort - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.56 mg (4%)369 kcal (18%)2 g (2%)30.64 g (47%)21.54 g (38%)
  Typical Serving size of 1 oz (or 28.35g):
   0.16 mg (1%) 104.61 kcal (5%) 0.57 g (0%) 8.69 g (13%) 6.11 g (11%)
  Other serving sizes 1 package (3 oz) (or 85g):
  0.48 mg (3%) 313.65 kcal (16%) 1.7 g (1%) 26.04 g (40%) 18.31 g (33%)
30. Cheese, provolone, reduced fat - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.52 mg (4%)274 kcal (14%)3.5 g (3%)17.6 g (27%)24.7 g (44%)
  Typical Serving size of 1 cup and diced (or 132g):
   0.69 mg (5%) 361.68 kcal (18%) 4.62 g (4%) 23.23 g (36%) 32.6 g (58%)
  Other serving sizes 1 cup and shredded (or 113g):
  0.59 mg (4%) 309.62 kcal (15%) 3.96 g (3%) 19.89 g (31%) 27.91 g (50%)
  Other serving sizes 1 cubic inch (or 17g):
  0.09 mg (1%) 46.58 kcal (2%) 0.6 g (0%) 2.99 g (5%) 4.2 g (8%)
  Other serving sizes 1 slice (or 28g):
  0.15 mg (1%) 76.72 kcal (4%) 0.98 g (1%) 4.93 g (8%) 6.92 g (12%)
  Other serving sizes 1 package (6 oz) (or 170g):
  0.88 mg (6%) 465.8 kcal (23%) 5.95 g (5%) 29.92 g (46%) 41.99 g (75%)
31. Cheese, provolone - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.52 mg (4%)351 kcal (18%)2.14 g (2%)26.62 g (41%)25.58 g (46%)
  Typical Serving size of 1 cup and diced (or 132g):
   0.69 mg (5%) 463.32 kcal (23%) 2.82 g (2%) 35.14 g (54%) 33.77 g (60%)
  Other serving sizes 1 oz (or 28.35g):
  0.15 mg (1%) 99.51 kcal (5%) 0.61 g (0%) 7.55 g (12%) 7.25 g (13%)
  Other serving sizes 1 cubic inch (or 17g):
  0.09 mg (1%) 59.67 kcal (3%) 0.36 g (0%) 4.53 g (7%) 4.35 g (8%)
  Other serving sizes 1 slice (1 oz) (or 28g):
  0.15 mg (1%) 98.28 kcal (5%) 0.6 g (0%) 7.45 g (11%) 7.16 g (13%)
  Other serving sizes 1 package (6 oz) (or 170g):
  0.88 mg (6%) 596.7 kcal (30%) 3.64 g (3%) 45.25 g (70%) 43.49 g (78%)
32. Cheese, gjetost - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.52 mg (4%)466 kcal (23%)42.65 g (33%)29.51 g (45%)9.65 g (17%)
  Typical Serving size of 1 oz (or 28.35g):
   0.15 mg (1%) 132.11 kcal (7%) 12.09 g (9%) 8.37 g (13%) 2.74 g (5%)
  Other serving sizes 1 package (8 oz) (or 227g):
  1.18 mg (8%) 1057.82 kcal (53%) 96.82 g (74%) 66.99 g (103%) 21.91 g (39%)
33. Cheese, mexican, queso asadero - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.51 mg (4%)356 kcal (18%)2.87 g (2%)28.26 g (43%)22.6 g (40%)
  Typical Serving size of 1 cup and diced (or 132g):
   0.67 mg (5%) 469.92 kcal (23%) 3.79 g (3%) 37.3 g (57%) 29.83 g (53%)
  Other serving sizes 1 cup and shredded (or 113g):
  0.58 mg (4%) 402.28 kcal (20%) 3.24 g (2%) 31.93 g (49%) 25.54 g (46%)
  Other serving sizes 1 oz (or 28.35g):
  0.14 mg (1%) 100.93 kcal (5%) 0.81 g (1%) 8.01 g (12%) 6.41 g (11%)
  Other serving sizes 1 cubic inch (or 18g):
  0.09 mg (1%) 64.08 kcal (3%) 0.52 g (0%) 5.09 g (8%) 4.07 g (7%)
  Other serving sizes 1 slice (1 oz) (or 28g):
  0.14 mg (1%) 99.68 kcal (5%) 0.8 g (1%) 7.91 g (12%) 6.33 g (11%)
34. Cheese, brie - Iron
  Nutritional Value : 13 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.5 mg (4%)334 kcal (17%)0.45 g (0%)27.68 g (43%)20.75 g (37%)
  Typical Serving size of 1 cup and melted (or 240g):
   1.2 mg (9%) 801.6 kcal (40%) 1.08 g (1%) 66.43 g (102%) 49.8 g (89%)
  Other serving sizes 1 cup and sliced (or 144g):
  0.72 mg (5%) 480.96 kcal (24%) 0.65 g (1%) 39.86 g (61%) 29.88 g (53%)
  Other serving sizes 1 oz (or 28.35g):
  0.14 mg (1%) 94.69 kcal (5%) 0.13 g (0%) 7.85 g (12%) 5.88 g (11%)
  Other serving sizes 1 cubic inch (or 17g):
  0.09 mg (1%) 56.78 kcal (3%) 0.08 g (0%) 4.71 g (7%) 3.53 g (6%)
  Other serving sizes 1 package (4.5 oz) (or 128g):
  0.64 mg (5%) 427.52 kcal (21%) 0.58 g (0%) 35.43 g (55%) 26.56 g (47%)
35. Cheesecake prepared from mix, no-bake type - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.47 mg (3%)274 kcal (14%)35.5 g (27%)12.7 g (20%)5.5 g (10%)
  Typical Serving size of 1 oz (or 28.35g):
   0.13 mg (1%) 77.68 kcal (4%) 10.06 g (8%) 3.6 g (6%) 1.56 g (3%)
  Other serving sizes 1 piece (1/12 of 9 dia) (or 99g):
  0.47 mg (3%) 271.26 kcal (14%) 35.15 g (27%) 12.57 g (19%) 5.45 g (10%)
36. Cheese, mexican, queso anejo - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.47 mg (3%)373 kcal (19%)4.63 g (4%)29.98 g (46%)21.44 g (38%)
  Typical Serving size of 1 cup and crumbled (or 132g):
   0.62 mg (4%) 492.36 kcal (25%) 6.11 g (5%) 39.57 g (61%) 28.3 g (51%)
  Other serving sizes 1 oz (or 28.35g):
  0.13 mg (1%) 105.75 kcal (5%) 1.31 g (1%) 8.5 g (13%) 6.08 g (11%)
37. Cheese, mexican, queso chihuahua - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.47 mg (3%)374 kcal (19%)5.56 g (4%)29.68 g (46%)21.56 g (39%)
  Typical Serving size of 1 cup and diced (or 132g):
   0.62 mg (4%) 493.68 kcal (25%) 7.34 g (6%) 39.18 g (60%) 28.46 g (51%)
  Other serving sizes 1 cup and shredded (or 113g):
  0.53 mg (4%) 422.62 kcal (21%) 6.28 g (5%) 33.54 g (52%) 24.36 g (44%)
  Other serving sizes 1 oz (or 28.35g):
  0.13 mg (1%) 106.03 kcal (5%) 1.58 g (1%) 8.41 g (13%) 6.11 g (11%)
  Other serving sizes 1 cubic inch (or 17g):
  0.08 mg (1%) 63.58 kcal (3%) 0.95 g (1%) 5.05 g (8%) 3.67 g (7%)
  Other serving sizes 1 slice (1 oz) (or 28g):
  0.13 mg (1%) 104.72 kcal (5%) 1.56 g (1%) 8.31 g (13%) 6.04 g (11%)
38. Cheese, mozzarella, whole milk - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.44 mg (3%)300 kcal (15%)2.19 g (2%)22.35 g (34%)22.17 g (40%)
  Typical Serving size of 1 cup and shredded (or 112g):
   0.49 mg (4%) 336 kcal (17%) 2.45 g (2%) 25.03 g (39%) 24.83 g (44%)
  Other serving sizes 1 oz (or 28.35g):
  0.12 mg (1%) 85.05 kcal (4%) 0.62 g (0%) 6.34 g (10%) 6.29 g (11%)
  Other serving sizes 6 slices (or 170g):
  0.75 mg (5%) 510 kcal (26%) 3.72 g (3%) 38 g (58%) 37.69 g (67%)
39. Cheese, edam - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.44 mg (3%)357 kcal (18%)1.43 g (1%)27.8 g (43%)24.99 g (45%)
  Typical Serving size of 1 oz (or 28.35g):
   0.12 mg (1%) 101.21 kcal (5%) 0.41 g (0%) 7.88 g (12%) 7.08 g (13%)
  Other serving sizes 1 package (7 oz) (or 198g):
  0.87 mg (6%) 706.86 kcal (35%) 2.83 g (2%) 55.04 g (85%) 49.48 g (88%)
40. Cheese, ricotta, part skim milk - Iron
  Nutritional Value : 15 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.44 mg (3%)138 kcal (7%)5.14 g (4%)7.91 g (12%)11.39 g (20%)
  Typical Serving size of 1 cup (or 246g):
   1.08 mg (8%) 339.48 kcal (17%) 12.64 g (10%) 19.46 g (30%) 28.02 g (50%)
  Other serving sizes 1 oz (or 28.35g):
  0.12 mg (1%) 39.12 kcal (2%) 1.46 g (1%) 2.24 g (3%) 3.23 g (6%)
  Other serving sizes .5 cup (or 124g):
  0.55 mg (4%) 171.12 kcal (9%) 6.37 g (5%) 9.81 g (15%) 14.12 g (25%)
41. Cheese, port de salut - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.43 mg (3%)352 kcal (18%)0.57 g (0%)28.2 g (43%)23.78 g (42%)
  Typical Serving size of 1 cup and diced (or 132g):
   0.57 mg (4%) 464.64 kcal (23%) 0.75 g (1%) 37.22 g (57%) 31.39 g (56%)
  Other serving sizes 1 cup and shredded (or 113g):
  0.49 mg (4%) 397.76 kcal (20%) 0.64 g (0%) 31.87 g (49%) 26.87 g (48%)
  Other serving sizes 1 oz (or 28.35g):
  0.12 mg (1%) 99.79 kcal (5%) 0.16 g (0%) 7.99 g (12%) 6.74 g (12%)
  Other serving sizes 1 cubic inch (or 17g):
  0.07 mg (1%) 59.84 kcal (3%) 0.1 g (0%) 4.79 g (7%) 4.04 g (7%)
  Other serving sizes 1 slice (1 oz) (or 28g):
  0.12 mg (1%) 98.56 kcal (5%) 0.16 g (0%) 7.9 g (12%) 6.66 g (12%)
  Other serving sizes 1 package (6 oz) (or 170g):
  0.73 mg (5%) 598.4 kcal (30%) 0.97 g (1%) 47.94 g (74%) 40.43 g (72%)
42. Cheese, pasteurized process, American, low fat - Iron
  Nutritional Value : 15 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.43 mg (3%)180 kcal (9%)3.5 g (3%)7 g (11%)24.6 g (44%)
  Typical Serving size of 1 cup and diced (or 140g):
   0.6 mg (4%) 252 kcal (13%) 4.9 g (4%) 9.8 g (15%) 34.44 g (62%)
  Other serving sizes 1 cup and shredded (or 113g):
  0.49 mg (4%) 203.4 kcal (10%) 3.96 g (3%) 7.91 g (12%) 27.8 g (50%)
  Other serving sizes 1 cubic inch (or 18g):
  0.08 mg (1%) 32.4 kcal (2%) 0.63 g (0%) 1.26 g (2%) 4.43 g (8%)
  Other serving sizes 1 slice (3/4 oz) (or 21g):
  0.09 mg (1%) 37.8 kcal (2%) 0.74 g (1%) 1.47 g (2%) 5.17 g (9%)
43. Cheese, brick - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.43 mg (3%)371 kcal (19%)2.79 g (2%)29.68 g (46%)23.24 g (42%)
  Typical Serving size of 1 cup and diced (or 132g):
   0.57 mg (4%) 489.72 kcal (24%) 3.68 g (3%) 39.18 g (60%) 30.68 g (55%)
  Other serving sizes 1 cup and shredded (or 113g):
  0.49 mg (4%) 419.23 kcal (21%) 3.15 g (2%) 33.54 g (52%) 26.26 g (47%)
  Other serving sizes 1 oz (or 28.35g):
  0.12 mg (1%) 105.18 kcal (5%) 0.79 g (1%) 8.41 g (13%) 6.59 g (12%)
  Other serving sizes 1 cubic inch (or 17g):
  0.07 mg (1%) 63.07 kcal (3%) 0.47 g (0%) 5.05 g (8%) 3.95 g (7%)
  Other serving sizes 1 slice (1 oz) (or 28g):
  0.12 mg (1%) 103.88 kcal (5%) 0.78 g (1%) 8.31 g (13%) 6.51 g (12%)
44. Cheese, pasteurized process, swiss, low fat - Iron
  Nutritional Value : 15 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.43 mg (3%)165 kcal (8%)4.3 g (3%)5.1 g (8%)25.5 g (46%)
  Typical Serving size of 1 cup and diced (or 140g):
   0.6 mg (4%) 231 kcal (12%) 6.02 g (5%) 7.14 g (11%) 35.7 g (64%)
  Other serving sizes 1 cup and shredded (or 113g):
  0.49 mg (4%) 186.45 kcal (9%) 4.86 g (4%) 5.76 g (9%) 28.82 g (51%)
  Other serving sizes 1 cubic inch (or 18g):
  0.08 mg (1%) 29.7 kcal (1%) 0.77 g (1%) 0.92 g (1%) 4.59 g (8%)
  Other serving sizes 1 slice (3/4 oz) (or 21g):
  0.09 mg (1%) 34.65 kcal (2%) 0.9 g (1%) 1.07 g (2%) 5.36 g (10%)
45. Cheese, low fat, cheddar or colby - Iron
  Nutritional Value : 15 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.42 mg (3%)173 kcal (9%)1.91 g (1%)7 g (11%)24.35 g (43%)
  Typical Serving size of 1 cup and diced (or 132g):
   0.55 mg (4%) 228.36 kcal (11%) 2.52 g (2%) 9.24 g (14%) 32.14 g (57%)
  Other serving sizes 1 cup and shredded (or 113g):
  0.47 mg (3%) 195.49 kcal (10%) 2.16 g (2%) 7.91 g (12%) 27.52 g (49%)
  Other serving sizes 1 oz (or 28.35g):
  0.12 mg (1%) 49.05 kcal (2%) 0.54 g (0%) 1.98 g (3%) 6.9 g (12%)
  Other serving sizes 1 cubic inch (or 17g):
  0.07 mg (1%) 29.41 kcal (1%) 0.32 g (0%) 1.19 g (2%) 4.14 g (7%)
  Other serving sizes 1 slice (1 oz) (or 28g):
  0.12 mg (1%) 48.44 kcal (2%) 0.53 g (0%) 1.96 g (3%) 6.82 g (12%)
46. Cheese, pasteurized process, pimento - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.42 mg (3%)375 kcal (19%)1.73 g (1%)31.2 g (48%)22.13 g (40%)
  Typical Serving size of 1 cup and diced (or 140g):
   0.59 mg (4%) 525 kcal (26%) 2.42 g (2%) 43.68 g (67%) 30.98 g (55%)
  Other serving sizes 1 cup and melted (or 244g):
  1.02 mg (7%) 915 kcal (46%) 4.22 g (3%) 76.13 g (117%) 54 g (96%)
  Other serving sizes 1 cup and shredded (or 113g):
  0.47 mg (3%) 423.75 kcal (21%) 1.95 g (2%) 35.26 g (54%) 25.01 g (45%)
  Other serving sizes 1 oz (or 28.35g):
  0.12 mg (1%) 106.31 kcal (5%) 0.49 g (0%) 8.85 g (14%) 6.27 g (11%)
  Other serving sizes 1 cubic inch (or 18g):
  0.08 mg (1%) 67.5 kcal (3%) 0.31 g (0%) 5.62 g (9%) 3.98 g (7%)
  Other serving sizes 1 slice (3/4 oz) (or 21g):
  0.09 mg (1%) 78.75 kcal (4%) 0.36 g (0%) 6.55 g (10%) 4.65 g (8%)
47. Cheese, muenster - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.41 mg (3%)368 kcal (18%)1.12 g (1%)30.04 g (46%)23.41 g (42%)
  Typical Serving size of 1 cup and diced (or 132g):
   0.54 mg (4%) 485.76 kcal (24%) 1.48 g (1%) 39.65 g (61%) 30.9 g (55%)
  Other serving sizes 1 cup and shredded (or 113g):
  0.46 mg (3%) 415.84 kcal (21%) 1.27 g (1%) 33.95 g (52%) 26.45 g (47%)
  Other serving sizes 1 oz (or 28.35g):
  0.12 mg (1%) 104.33 kcal (5%) 0.32 g (0%) 8.52 g (13%) 6.64 g (12%)
  Other serving sizes 1 cubic inch (or 18g):
  0.07 mg (1%) 66.24 kcal (3%) 0.2 g (0%) 5.41 g (8%) 4.21 g (8%)
  Other serving sizes 1 slice (1 oz) (or 28g):
  0.11 mg (1%) 103.04 kcal (5%) 0.31 g (0%) 8.41 g (13%) 6.55 g (12%)
  Other serving sizes 1 package (6 oz) (or 170g):
  0.7 mg (5%) 625.6 kcal (31%) 1.9 g (1%) 51.07 g (79%) 39.8 g (71%)
48. Cheese, muenster, low fat - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.41 mg (3%)271 kcal (14%)3.5 g (3%)17.6 g (27%)24.7 g (44%)
  Typical Serving size of 1 cup and shredded (or 113g):
   0.46 mg (3%) 306.23 kcal (15%) 3.96 g (3%) 19.89 g (31%) 27.91 g (50%)
  Other serving sizes 1 cubic inch (or 18g):
  0.07 mg (1%) 48.78 kcal (2%) 0.63 g (0%) 3.17 g (5%) 4.45 g (8%)
  Other serving sizes 1 slice (or 28g):
  0.11 mg (1%) 75.88 kcal (4%) 0.98 g (1%) 4.93 g (8%) 6.92 g (12%)
49. Cheese substitute, mozzarella - Iron
  Nutritional Value : 15 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.4 mg (3%)248 kcal (12%)23.67 g (18%)12.22 g (19%)11.47 g (20%)
  Typical Serving size of 1 cup and shredded (or 113g):
   0.45 mg (3%) 280.24 kcal (14%) 26.75 g (21%) 13.81 g (21%) 12.96 g (23%)
  Other serving sizes 1 oz (or 28.35g):
  0.11 mg (1%) 70.31 kcal (4%) 6.71 g (5%) 3.46 g (5%) 3.25 g (6%)
  Other serving sizes 1 cubic inch (or 18g):
  0.07 mg (1%) 44.64 kcal (2%) 4.26 g (3%) 2.2 g (3%) 2.06 g (4%)
  Other serving sizes 1 slice (or 28g):
  0.11 mg (1%) 69.44 kcal (3%) 6.63 g (5%) 3.42 g (5%) 3.21 g (6%)
  Other serving sizes 3 oz (or 85g):
  0.34 mg (2%) 210.8 kcal (11%) 20.12 g (15%) 10.39 g (16%) 9.75 g (17%)
50. Cheese, pasteurized process, cheddar or American, low sodium - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.39 mg (3%)376 kcal (19%)1.6 g (1%)31.19 g (48%)22.2 g (40%)
  Typical Serving size of 1 cup and diced (or 140g):
   0.55 mg (4%) 526.4 kcal (26%) 2.24 g (2%) 43.67 g (67%) 31.08 g (56%)
  Other serving sizes 1 cup and shredded (or 113g):
  0.44 mg (3%) 424.88 kcal (21%) 1.81 g (1%) 35.24 g (54%) 25.09 g (45%)
  Other serving sizes 1 cubic inch (or 18g):
  0.07 mg (1%) 67.68 kcal (3%) 0.29 g (0%) 5.61 g (9%) 4 g (7%)
  Other serving sizes 1 slice (or 21g):
  0.08 mg (1%) 78.96 kcal (4%) 0.34 g (0%) 6.55 g (10%) 4.66 g (8%)
51. Cheese, cream - Iron
  Nutritional Value : 13 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.38 mg (3%)342 kcal (17%)4.07 g (3%)34.24 g (53%)5.93 g (11%)
  Typical Serving size of 1 cup (or 232g):
   0.88 mg (6%) 793.44 kcal (40%) 9.44 g (7%) 79.44 g (122%) 13.76 g (25%)
  Other serving sizes 1 tbsp (or 14.5g):
  0.06 mg (0%) 49.59 kcal (2%) 0.59 g (0%) 4.96 g (8%) 0.86 g (2%)
  Other serving sizes 1 tbsp and whipped (or 10g):
  0.04 mg (0%) 34.2 kcal (2%) 0.41 g (0%) 3.42 g (5%) 0.59 g (1%)
  Other serving sizes 1 oz (or 28.35g):
  0.11 mg (1%) 96.96 kcal (5%) 1.15 g (1%) 9.71 g (15%) 1.68 g (3%)
  Other serving sizes 1 cubic inch (or 16g):
  0.06 mg (0%) 54.72 kcal (3%) 0.65 g (1%) 5.48 g (8%) 0.95 g (2%)
  Other serving sizes 1 package and small (3 oz) (or 85g):
  0.32 mg (2%) 290.7 kcal (15%) 3.46 g (3%) 29.1 g (45%) 5.04 g (9%)
52. Cheese, ricotta, whole milk - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.38 mg (3%)174 kcal (9%)3.04 g (2%)12.98 g (20%)11.26 g (20%)
  Typical Serving size of 1 cup (or 246g):
   0.93 mg (7%) 428.04 kcal (21%) 7.48 g (6%) 31.93 g (49%) 27.7 g (49%)
  Other serving sizes .5 cup (or 124g):
  0.47 mg (3%) 215.76 kcal (11%) 3.77 g (3%) 16.1 g (25%) 13.96 g (25%)
53. Cheese sauce, prepared from recipe - Iron
  Nutritional Value : 15 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.35 mg (3%)197 kcal (10%)5.48 g (4%)14.92 g (23%)10.33 g (18%)
  Typical Serving size of 1 cup (or 243g):
   0.85 mg (6%) 478.71 kcal (24%) 13.32 g (10%) 36.26 g (56%) 25.1 g (45%)
  Other serving sizes 2 tbsp (or 30g):
  0.11 mg (1%) 59.1 kcal (3%) 1.64 g (1%) 4.48 g (7%) 3.1 g (6%)
54. Cheese spread, pasteurized process, American - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.33 mg (2%)290 kcal (15%)8.73 g (7%)21.23 g (33%)16.41 g (29%)
  Typical Serving size of 2 tablespoon (or 32g):
   0.11 mg (1%) 92.8 kcal (5%) 2.79 g (2%) 6.79 g (10%) 5.25 g (9%)
  Other serving sizes 1 oz (or 28.35g):
  0.09 mg (1%) 82.22 kcal (4%) 2.47 g (2%) 6.02 g (9%) 4.65 g (8%)
  Other serving sizes 1 jar (5 oz) (or 128g):
  0.42 mg (3%) 371.2 kcal (19%) 11.17 g (9%) 27.17 g (42%) 21 g (38%)
55. Cheese, american cheddar, imitation - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.33 mg (2%)239 kcal (12%)11.6 g (9%)14 g (22%)16.7 g (30%)
  Typical Serving size of 1 cup (or 224g):
   0.74 mg (5%) 535.36 kcal (27%) 25.98 g (20%) 31.36 g (48%) 37.41 g (67%)
  Other serving sizes 1 cubic inch (or 18g):
  0.06 mg (0%) 43.02 kcal (2%) 2.09 g (2%) 2.52 g (4%) 3.01 g (5%)
  Other serving sizes 1 slice (or 21g):
  0.07 mg (1%) 50.19 kcal (3%) 2.44 g (2%) 2.94 g (5%) 3.51 g (6%)
56. Cheese, camembert - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.33 mg (2%)300 kcal (15%)0.46 g (0%)24.26 g (37%)19.8 g (35%)
  Typical Serving size of 1 cup (or 246g):
   0.81 mg (6%) 738 kcal (37%) 1.13 g (1%) 59.68 g (92%) 48.71 g (87%)
  Other serving sizes 1 oz (or 28.35g):
  0.09 mg (1%) 85.05 kcal (4%) 0.13 g (0%) 6.88 g (11%) 5.61 g (10%)
  Other serving sizes 1 cubic inch (or 17g):
  0.06 mg (0%) 51 kcal (3%) 0.08 g (0%) 4.12 g (6%) 3.37 g (6%)
  Other serving sizes 1 wedge (1.33 oz) (or 38g):
  0.13 mg (1%) 114 kcal (6%) 0.17 g (0%) 9.22 g (14%) 7.52 g (13%)
57. Cheese, mozzarella, nonfat - Iron
  Nutritional Value : 19 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.31 mg (2%)141 kcal (7%)3.5 g (3%)0 g (0%)31.7 g (57%)
  Typical Serving size of 1 cup and shredded (or 113g):
   0.35 mg (3%) 159.33 kcal (8%) 3.96 g (3%) 0 g (0%) 35.82 g (64%)
58. Cheese, blue - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.31 mg (2%)353 kcal (18%)2.34 g (2%)28.74 g (44%)21.4 g (38%)
  Typical Serving size of 1 oz (or 28.35g):
   0.09 mg (1%) 100.08 kcal (5%) 0.66 g (1%) 8.15 g (13%) 6.07 g (11%)
  Other serving sizes 1 cubic inch (or 17g):
  0.05 mg (0%) 60.01 kcal (3%) 0.4 g (0%) 4.89 g (8%) 3.64 g (7%)
  Other serving sizes 1 cup, crumbled and not packed (or 135g):
  0.42 mg (3%) 476.55 kcal (24%) 3.16 g (2%) 38.8 g (60%) 28.89 g (52%)
59. Cheese, pasteurized process, cheddar or American, fat-free - Iron
  Nutritional Value : 16 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.28 mg (2%)148 kcal (7%)13.4 g (10%)0.8 g (1%)22.5 g (40%)
  Typical Serving size of 1 cubic inch (or 16g):
   0.04 mg (0%) 23.68 kcal (1%) 2.14 g (2%) 0.13 g (0%) 3.6 g (6%)
  Other serving sizes 1 slice (3/4 oz) (or 21g):
  0.06 mg (0%) 31.08 kcal (2%) 2.81 g (2%) 0.17 g (0%) 4.73 g (8%)
60. Cheese food, pasteurized process, American, vitamin D fortified - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.26 mg (2%)330 kcal (17%)8.56 g (7%)25.63 g (39%)16.86 g (30%)
  Typical Serving size of 1 cup (or 113g):
   0.29 mg (2%) 372.9 kcal (19%) 9.67 g (7%) 28.96 g (45%) 19.05 g (34%)
  Other serving sizes 1 oz (or 28.35g):
  0.07 mg (1%) 93.56 kcal (5%) 2.43 g (2%) 7.27 g (11%) 4.78 g (9%)
  Other serving sizes 1 slice (3/4 oz) (or 21g):
  0.05 mg (0%) 69.3 kcal (3%) 1.8 g (1%) 5.38 g (8%) 3.54 g (6%)
  Other serving sizes 1 package (8 oz) (or 227g):
  0.59 mg (4%) 749.1 kcal (37%) 19.43 g (15%) 58.18 g (90%) 38.27 g (68%)
61. Cheese food, pasteurized process, American, without added vitamin D - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.26 mg (2%)330 kcal (17%)8.56 g (7%)25.63 g (39%)16.86 g (30%)
  Typical Serving size of 1 cup (or 113g):
   0.29 mg (2%) 372.9 kcal (19%) 9.67 g (7%) 28.96 g (45%) 19.05 g (34%)
  Other serving sizes 1 oz (or 28.35g):
  0.07 mg (1%) 93.56 kcal (5%) 2.43 g (2%) 7.27 g (11%) 4.78 g (9%)
  Other serving sizes 1 slice (3/4 oz) (or 21g):
  0.05 mg (0%) 69.3 kcal (3%) 1.8 g (1%) 5.38 g (8%) 3.54 g (6%)
  Other serving sizes 1 package (8 oz) (or 227g):
  0.59 mg (4%) 749.1 kcal (37%) 19.43 g (15%) 58.18 g (90%) 38.27 g (68%)
62. Cheese, mozzarella, part skim milk, low moisture - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.25 mg (2%)302 kcal (15%)3.83 g (3%)20.03 g (31%)25.96 g (46%)
  Typical Serving size of 1 cup and diced (or 132g):
   0.33 mg (2%) 398.64 kcal (20%) 5.06 g (4%) 26.44 g (41%) 34.27 g (61%)
  Other serving sizes 1 cup and shredded (or 113g):
  0.28 mg (2%) 341.26 kcal (17%) 4.33 g (3%) 22.63 g (35%) 29.33 g (52%)
  Other serving sizes 1 oz (or 28.35g):
  0.07 mg (1%) 85.62 kcal (4%) 1.09 g (1%) 5.68 g (9%) 7.36 g (13%)
  Other serving sizes 1 cubic inch (or 18g):
  0.05 mg (0%) 54.36 kcal (3%) 0.69 g (1%) 3.61 g (6%) 4.67 g (8%)
  Other serving sizes 1 slice (1 oz) (or 28g):
  0.07 mg (1%) 84.56 kcal (4%) 1.07 g (1%) 5.61 g (9%) 7.27 g (13%)
63. Cheese, mozzarella, low sodium - Iron
  Nutritional Value : 15 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.25 mg (2%)280 kcal (14%)3.1 g (2%)17.1 g (26%)27.5 g (49%)
  Typical Serving size of 1 cup and diced (or 132g):
   0.33 mg (2%) 369.6 kcal (18%) 4.09 g (3%) 22.57 g (35%) 36.3 g (65%)
  Other serving sizes 1 cup and shredded (or 113g):
  0.28 mg (2%) 316.4 kcal (16%) 3.5 g (3%) 19.32 g (30%) 31.08 g (56%)
  Other serving sizes 1 cubic inch (or 18g):
  0.05 mg (0%) 50.4 kcal (3%) 0.56 g (0%) 3.08 g (5%) 4.95 g (9%)
  Other serving sizes 1 slice (1 oz) (or 28g):
  0.07 mg (1%) 78.4 kcal (4%) 0.87 g (1%) 4.79 g (7%) 7.7 g (14%)
64. Cheese, gouda - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.24 mg (2%)356 kcal (18%)2.22 g (2%)27.44 g (42%)24.94 g (45%)
  Typical Serving size of 1 oz (or 28.35g):
   0.07 mg (1%) 100.93 kcal (5%) 0.63 g (0%) 7.78 g (12%) 7.07 g (13%)
  Other serving sizes 1 package (7 oz) (or 198g):
  0.48 mg (3%) 704.88 kcal (35%) 4.4 g (3%) 54.33 g (84%) 49.38 g (88%)
65. Cheese, fontina - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.23 mg (2%)389 kcal (19%)1.55 g (1%)31.14 g (48%)25.6 g (46%)
  Typical Serving size of 1 cup and diced (or 132g):
   0.3 mg (2%) 513.48 kcal (26%) 2.05 g (2%) 41.1 g (63%) 33.79 g (60%)
  Other serving sizes 1 cup and shredded (or 108g):
  0.25 mg (2%) 420.12 kcal (21%) 1.67 g (1%) 33.63 g (52%) 27.65 g (49%)
  Other serving sizes 1 oz (or 28.35g):
  0.07 mg (1%) 110.28 kcal (6%) 0.44 g (0%) 8.83 g (14%) 7.26 g (13%)
  Other serving sizes 1 cubic inch (or 15g):
  0.03 mg (0%) 58.35 kcal (3%) 0.23 g (0%) 4.67 g (7%) 3.84 g (7%)
  Other serving sizes 1 slice (1 oz) (or 28g):
  0.06 mg (0%) 108.92 kcal (5%) 0.43 g (0%) 8.72 g (13%) 7.17 g (13%)
  Other serving sizes 1 package (8 oz) (or 227g):
  0.52 mg (4%) 883.03 kcal (44%) 3.52 g (3%) 70.69 g (109%) 58.11 g (104%)
66. Cheese, tilsit - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.23 mg (2%)340 kcal (17%)1.88 g (1%)25.98 g (40%)24.41 g (44%)
  Typical Serving size of 1 oz (or 28.35g):
   0.07 mg (1%) 96.39 kcal (5%) 0.53 g (0%) 7.37 g (11%) 6.92 g (12%)
  Other serving sizes 1 package (6 oz) (or 170g):
  0.39 mg (3%) 578 kcal (29%) 3.2 g (2%) 44.17 g (68%) 41.5 g (74%)
67. Cheese, mozzarella, part skim milk - Iron
  Nutritional Value : 15 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.22 mg (2%)254 kcal (13%)2.77 g (2%)15.92 g (24%)24.26 g (43%)
  Typical Serving size of 1 oz (or 28.35g):
   0.06 mg (0%) 72.01 kcal (4%) 0.79 g (1%) 4.51 g (7%) 6.88 g (12%)
68. Cheese, cheshire - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.21 mg (2%)387 kcal (19%)4.78 g (4%)30.6 g (47%)23.37 g (42%)
  Typical Serving size of 1 oz (or 28.35g):
   0.06 mg (0%) 109.71 kcal (5%) 1.36 g (1%) 8.68 g (13%) 6.63 g (12%)
69. Cheese, mozzarella, whole milk, low moisture - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.2 mg (1%)318 kcal (16%)2.47 g (2%)24.64 g (38%)21.6 g (39%)
  Typical Serving size of 1 oz (or 28.35g):
   0.06 mg (0%) 90.15 kcal (5%) 0.7 g (1%) 6.99 g (11%) 6.12 g (11%)
  Other serving sizes 1 cubic inch (or 18g):
  0.04 mg (0%) 57.24 kcal (3%) 0.44 g (0%) 4.44 g (7%) 3.89 g (7%)
70. Cheese product, pasteurized process, cheddar, reduced fat - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.2 mg (1%)240 kcal (12%)10.6 g (8%)14.1 g (22%)17.6 g (31%)
  Typical Serving size of 1 slice 1 oz (or 28g):
   0.06 mg (0%) 67.2 kcal (3%) 2.97 g (2%) 3.95 g (6%) 4.93 g (9%)
71. Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.2 mg (1%)240 kcal (12%)10.6 g (8%)14.1 g (22%)17.6 g (31%)
  Typical Serving size of 1 slice 3/4 oz (or 21g):
   0.04 mg (0%) 50.4 kcal (3%) 2.23 g (2%) 2.96 g (5%) 3.7 g (7%)
  Other serving sizes 1 slice 2/3 oz (or 19g):
  0.04 mg (0%) 45.6 kcal (2%) 2.01 g (2%) 2.68 g (4%) 3.34 g (6%)
72. Cheese, fresh, queso fresco - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.2 mg (1%)299 kcal (15%)2.98 g (2%)23.82 g (37%)18.09 g (32%)
  Typical Serving size of 1 cup crumbled (or 122g):
   0.24 mg (2%) 364.78 kcal (18%) 3.64 g (3%) 29.06 g (45%) 22.07 g (39%)
73. Cheese, swiss - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.2 mg (1%)380 kcal (19%)5.38 g (4%)27.8 g (43%)26.93 g (48%)
  Typical Serving size of 1 cup and diced (or 132g):
   0.26 mg (2%) 501.6 kcal (25%) 7.1 g (5%) 36.7 g (56%) 35.55 g (63%)
  Other serving sizes 1 cup and melted (or 244g):
  0.49 mg (4%) 927.2 kcal (46%) 13.13 g (10%) 67.83 g (104%) 65.71 g (117%)
  Other serving sizes 1 cup and shredded (or 108g):
  0.22 mg (2%) 410.4 kcal (21%) 5.81 g (4%) 30.02 g (46%) 29.08 g (52%)
  Other serving sizes 1 oz (or 28.35g):
  0.06 mg (0%) 107.73 kcal (5%) 1.53 g (1%) 7.88 g (12%) 7.63 g (14%)
  Other serving sizes 1 cubic inch (or 15g):
  0.03 mg (0%) 57 kcal (3%) 0.81 g (1%) 4.17 g (6%) 4.04 g (7%)
  Other serving sizes 1 slice (1 oz) (or 28g):
  0.06 mg (0%) 106.4 kcal (5%) 1.51 g (1%) 7.78 g (12%) 7.54 g (13%)
74. Cheese, cream, fat free - Iron
  Nutritional Value : 15 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.19 mg (1%)105 kcal (5%)7.66 g (6%)1 g (2%)15.69 g (28%)
  Typical Serving size of 1 tbsp (or 18g):
   0.03 mg (0%) 18.9 kcal (1%) 1.38 g (1%) 0.18 g (0%) 2.82 g (5%)
75. Cheese, dry white, queso seco - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.18 mg (1%)325 kcal (16%)2.04 g (2%)24.35 g (37%)24.51 g (44%)
  Typical Serving size of 1 cup grated (or 97g):
   0.17 mg (1%) 315.25 kcal (16%) 1.98 g (2%) 23.62 g (36%) 23.77 g (42%)
76. Cheese, white, queso blanco - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.18 mg (1%)310 kcal (16%)2.53 g (2%)24.31 g (37%)20.38 g (36%)
  Typical Serving size of 1 cup crumbled (or 118g):
   0.21 mg (2%) 365.8 kcal (18%) 2.99 g (2%) 28.69 g (44%) 24.05 g (43%)
77. Cheese, swiss, low sodium - Iron
  Nutritional Value : 15 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.17 mg (1%)374 kcal (19%)3.4 g (3%)27.4 g (42%)28.4 g (51%)
  Typical Serving size of 1 cup and diced (or 132g):
   0.22 mg (2%) 493.68 kcal (25%) 4.49 g (3%) 36.17 g (56%) 37.49 g (67%)
  Other serving sizes 1 cup and shredded (or 108g):
  0.18 mg (1%) 403.92 kcal (20%) 3.67 g (3%) 29.59 g (46%) 30.67 g (55%)
  Other serving sizes 1 cubic inch (or 15g):
  0.03 mg (0%) 56.1 kcal (3%) 0.51 g (0%) 4.11 g (6%) 4.26 g (8%)
  Other serving sizes 1 slice (or 28g):
  0.05 mg (0%) 104.72 kcal (5%) 0.95 g (1%) 7.67 g (12%) 7.95 g (14%)
78. Cheese, swiss, low fat - Iron
  Nutritional Value : 17 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.17 mg (1%)173 kcal (9%)3.4 g (3%)5.1 g (8%)28.4 g (51%)
  Typical Serving size of 1 cup and diced (or 132g):
   0.22 mg (2%) 228.36 kcal (11%) 4.49 g (3%) 6.73 g (10%) 37.49 g (67%)
  Other serving sizes 1 cup and shredded (or 108g):
  0.18 mg (1%) 186.84 kcal (9%) 3.67 g (3%) 5.51 g (8%) 30.67 g (55%)
  Other serving sizes 1 cubic inch (or 15g):
  0.03 mg (0%) 25.95 kcal (1%) 0.51 g (0%) 0.77 g (1%) 4.26 g (8%)
  Other serving sizes 1 slice (1 oz) (or 28g):
  0.05 mg (0%) 48.44 kcal (2%) 0.95 g (1%) 1.43 g (2%) 7.95 g (14%)
79. Cheese, cream, low fat - Iron
  Nutritional Value : 13 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.17 mg (1%)201 kcal (10%)8.13 g (6%)15.28 g (24%)7.85 g (14%)
  Typical Serving size of 1 cup (or 240g):
   0.41 mg (3%) 482.4 kcal (24%) 19.51 g (15%) 36.67 g (56%) 18.84 g (34%)
  Other serving sizes 1 tbsp (or 15g):
  0.03 mg (0%) 30.15 kcal (2%) 1.22 g (1%) 2.29 g (4%) 1.18 g (2%)
  Other serving sizes 1 tbsp and whipped (or 10g):
  0.02 mg (0%) 20.1 kcal (1%) 0.81 g (1%) 1.53 g (2%) 0.79 g (1%)
80. Cheese, gruyere - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.17 mg (1%)413 kcal (21%)0.36 g (0%)32.34 g (50%)29.81 g (53%)
  Typical Serving size of 1 cup and diced (or 132g):
   0.22 mg (2%) 545.16 kcal (27%) 0.48 g (0%) 42.69 g (66%) 39.35 g (70%)
  Other serving sizes 1 cup and shredded (or 108g):
  0.18 mg (1%) 446.04 kcal (22%) 0.39 g (0%) 34.93 g (54%) 32.19 g (57%)
  Other serving sizes 1 oz (or 28.35g):
  0.05 mg (0%) 117.09 kcal (6%) 0.1 g (0%) 9.17 g (14%) 8.45 g (15%)
  Other serving sizes 1 cubic inch (or 15g):
  0.03 mg (0%) 61.95 kcal (3%) 0.05 g (0%) 4.85 g (7%) 4.47 g (8%)
  Other serving sizes 1 slice (1 oz) (or 28g):
  0.05 mg (0%) 115.64 kcal (6%) 0.1 g (0%) 9.06 g (14%) 8.35 g (15%)
  Other serving sizes 1 package (6 oz) (or 170g):
  0.29 mg (2%) 702.1 kcal (35%) 0.61 g (0%) 54.98 g (85%) 50.68 g (91%)
81. Cheese, cottage, creamed, with fruit - Iron
  Nutritional Value : 15 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.16 mg (1%)97 kcal (5%)4.61 g (4%)3.85 g (6%)10.69 g (19%)
  Typical Serving size of 1 cup (not packed) (or 226g):
   0.36 mg (3%) 219.22 kcal (11%) 10.42 g (8%) 8.7 g (13%) 24.16 g (43%)
  Other serving sizes 4 oz (or 113g):
  0.18 mg (1%) 109.61 kcal (5%) 5.21 g (4%) 4.35 g (7%) 12.08 g (22%)
82. Cheese, cottage, nonfat, uncreamed, dry, large or small curd - Iron
  Nutritional Value : 15 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.15 mg (1%)72 kcal (4%)6.66 g (5%)0.29 g (0%)10.34 g (18%)
  Typical Serving size of 1 cup (not packed) (or 145g):
   0.22 mg (2%) 104.4 kcal (5%) 9.66 g (7%) 0.42 g (1%) 14.99 g (27%)
  Other serving sizes 4 oz (or 113g):
  0.17 mg (1%) 81.36 kcal (4%) 7.53 g (6%) 0.33 g (1%) 11.68 g (21%)
83. Cheese, cottage, lowfat, 2% milkfat - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.15 mg (1%)86 kcal (4%)3.66 g (3%)2.45 g (4%)11.83 g (21%)
  Typical Serving size of 1 cup (not packed) (or 226g):
   0.34 mg (2%) 194.36 kcal (10%) 8.27 g (6%) 5.54 g (9%) 26.74 g (48%)
  Other serving sizes 4 oz (or 113g):
  0.17 mg (1%) 97.18 kcal (5%) 4.14 g (3%) 2.77 g (4%) 13.37 g (24%)
84. Cheese, cottage, lowfat, 1% milkfat, lactose reduced - Iron
  Nutritional Value : 15 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.14 mg (1%)74 kcal (4%)3.2 g (2%)1 g (2%)12.4 g (22%)
  Typical Serving size of 1 cup (or 227g):
   0.32 mg (2%) 167.98 kcal (8%) 7.26 g (6%) 2.27 g (3%) 28.15 g (50%)
85. Cheese, cottage, lowfat, 1% milkfat - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.14 mg (1%)72 kcal (4%)2.72 g (2%)1.02 g (2%)12.39 g (22%)
  Typical Serving size of 1 cup (not packed) (or 226g):
   0.32 mg (2%) 162.72 kcal (8%) 6.15 g (5%) 2.31 g (4%) 28 g (50%)
  Other serving sizes 4 oz (or 113g):
  0.16 mg (1%) 81.36 kcal (4%) 3.07 g (2%) 1.15 g (2%) 14 g (25%)
86. Cheese, cottage, lowfat, 1% milkfat, no sodium added - Iron
  Nutritional Value : 15 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.14 mg (1%)72 kcal (4%)2.7 g (2%)1 g (2%)12.4 g (22%)
  Typical Serving size of 1 cup (or 226g):
   0.32 mg (2%) 162.72 kcal (8%) 6.1 g (5%) 2.26 g (3%) 28.02 g (50%)
87. Cheese, neufchatel - Iron
  Nutritional Value : 13 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.13 mg (1%)253 kcal (13%)3.59 g (3%)22.78 g (35%)9.15 g (16%)
  Typical Serving size of 1 oz (or 28.35g):
   0.04 mg (0%) 71.73 kcal (4%) 1.02 g (1%) 6.46 g (10%) 2.59 g (5%)
  Other serving sizes 1 package (3 oz) (or 85g):
  0.11 mg (1%) 215.05 kcal (11%) 3.05 g (2%) 19.36 g (30%) 7.78 g (14%)
88. Cheese, Mexican, blend, reduced fat - Iron
  Nutritional Value : 15 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.13 mg (1%)282 kcal (14%)3.41 g (3%)19.4 g (30%)24.69 g (44%)
  Typical Serving size of 1 oz (or 28.35g):
   0.04 mg (0%) 79.95 kcal (4%) 0.97 g (1%) 5.5 g (8%) 7 g (13%)
  Other serving sizes .25 cup (or 28g):
  0.04 mg (0%) 78.96 kcal (4%) 0.95 g (1%) 5.43 g (8%) 6.91 g (12%)
89. Cheese, limburger - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.13 mg (1%)327 kcal (16%)0.49 g (0%)27.25 g (42%)20.05 g (36%)
  Typical Serving size of 1 cup (or 134g):
   0.17 mg (1%) 438.18 kcal (22%) 0.66 g (1%) 36.52 g (56%) 26.87 g (48%)
  Other serving sizes 1 oz (or 28.35g):
  0.04 mg (0%) 92.7 kcal (5%) 0.14 g (0%) 7.73 g (12%) 5.68 g (10%)
  Other serving sizes 1 cubic inch (or 18g):
  0.02 mg (0%) 58.86 kcal (3%) 0.09 g (0%) 4.91 g (8%) 3.61 g (6%)
  Other serving sizes 1 box (or 113g):
  0.15 mg (1%) 369.51 kcal (18%) 0.55 g (0%) 30.79 g (47%) 22.66 g (40%)
  Other serving sizes 1 package (8 oz) (or 227g):
  0.3 mg (2%) 742.29 kcal (37%) 1.11 g (1%) 61.86 g (95%) 45.51 g (81%)
90. Cheese, cottage, lowfat, 1% milkfat, with vegetables - Iron
  Nutritional Value : 15 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.1 mg (1%)67 kcal (3%)3 g (2%)1 g (2%)10.9 g (19%)
  Typical Serving size of 1 cup (or 226g):
   0.23 mg (2%) 151.42 kcal (8%) 6.78 g (5%) 2.26 g (3%) 24.63 g (44%)
91. Cheese, cottage, with vegetables - Iron
  Nutritional Value : 15 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.1 mg (1%)95 kcal (5%)3 g (2%)4.2 g (6%)10.9 g (19%)
  Typical Serving size of 1 cup (or 226g):
   0.23 mg (2%) 214.7 kcal (11%) 6.78 g (5%) 9.49 g (15%) 24.63 g (44%)
92. Cheese, cottage, creamed, large or small curd - Iron
  Nutritional Value : 14 / 100     food group - Dairy and Egg Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.07 mg (1%)98 kcal (5%)3.38 g (3%)4.3 g (7%)11.12 g (20%)
  Typical Serving size of 4 oz (or 113g):
   0.08 mg (1%) 110.74 kcal (6%) 3.82 g (3%) 4.86 g (7%) 12.57 g (22%)
  Other serving sizes 1 cup and large curd (not packed) (or 210g):
  0.15 mg (1%) 205.8 kcal (10%) 7.1 g (5%) 9.03 g (14%) 23.35 g (42%)






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