Amount of Iron in Chips

Welcome to the nutritional iron content in 67 different types of chips, ranging from 5.2 mg to 0.72 mg per 100g. The basic type of chips is Snacks, taro chips, where the amount of iron in 100g is 1.2 mg.

1.2 mg of iron per 100g, from Snacks, taro chips corresponds to 9% of the iron RDA. For a typical serving size of 1 oz (or 28.35 g) the amount of Iron is 0.34 mg. This corresponds to an RDA percentage of 2%.

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

Top twenty chips products high in iron

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

1. Snacks, soy chips or crisps, salted : 5.2mg (37%RDA)
2. Snacks, bagel chips, plain : 5.05mg (36%RDA)
3. Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour : 4.9mg (35%RDA)
4. Snacks, tortilla chips, low fat, made with olestra, nacho cheese : 4.8mg (34%RDA)
5. KELLOGG'S, BEANATURAL, Original 3-Bean Chips : 4.7mg (34%RDA)
6. Snacks, pita chips, salted : 4.59mg (33%RDA)
7. Snacks, tortilla chips, nacho-flavor, made with enriched masa flour : 3.7mg (26%RDA)
8. KEEBLER, GRIPZ, CHIPS DELUXE, Chocolate Chip Cookies, bite-size : 3.7mg (26%RDA)
9. KEEBLER, CHIPS DELUXE, Chocolate Lovers Cookies : 3.6mg (26%RDA)
10. KEEBLER, CHIPS DELUXE, Mini Chocolate Chip Cookies : 3.6mg (26%RDA)
11. KEEBLER, CHIPS DELUXE, Original Chocolate Chip Cookies : 3.6mg (26%RDA)
12. Snacks, potato chips, fat free, salted : 3.57mg (26%RDA)
13. Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds : 3.39mg (24%RDA)
14. Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds : 3.39mg (24%RDA)
15. KEEBLER, CHIPS DELUXE, Oatmeal Chocolate Chip Cookies : 3.2mg (23%RDA)
16. KEEBLER, 100 Calorie RIGHT BITES, CHIPS DELUXE, Chocolate Chip Cookies : 3.2mg (23%RDA)
17. KEEBLER, GRIPZ, CHIPS DELUXE, Rainbow Chocolate Chip Cookies, bite-size : 3.1mg (22%RDA)
18. KEEBLER, CHIPS DELUXE, Rainbow Chocolate Chip Cookies : 3mg (21%RDA)
19. KEEBLER, CHIPS DELUXE, Dark Chocolate Chunk Cookies : 2.8mg (20%RDA)
20. KEEBLER, CHIPS DELUXE, Rainbow Chocolate Chip Cookies, bite size : 2.7mg (19%RDA)

Following on from the twenty top chips items or products containing iron we have a more comprehensive break down of Snacks, taro chips, and the highest item containing iron which is Snacks, soy chips or crisps, salted. 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 67 types of chips.

At the bottom of the page is the full list for the 67 different types of chips based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in chips.

Snacks, taro chips - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Snacks, taro chips should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Snacks.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 498 kcal (25% RDA), the amount of Protein is 2.3 g (4% RDA), the amount of Fat is 24.9 g (38% RDA) and the amount of Carbohydrate is 68.1 g (52% 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 chips.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Snacks, taro chips has a nutritional value score of 15 out of 100.Comparing the iron content and the nutritional density in 100g for Snacks, taro chips; 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 chips 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 Snacks, taro chips, in 100g contains 1.2 mg of iron. As a percentage of the RDA this is 9 %. Therefore, spinach has 1.5 mg more iron than Snacks, taro chips. In terms of iron percentage this is 125 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Snacks, taro chips has a nutritional value score of 15 out of 100.

The highest content of iron in the food items under the general description or type of chips, is Snacks, soy chips or crisps, salted with 5.2 mg of iron per 100g. Comparing spinach with Snacks, soy chips or crisps, salted; Snacks, soy chips or crisps, salted has 2.5 mg more iron than spinach. In terms of iron percentage this is 93 % more iron.

Amount of iron per 100 Calories

100 calories of snacks, taro chips is a serving size of 0.2 g, and the amount of Iron is 0.24 mg (1.81% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 0.46 g (0.8% RDA), Fat 5 g (7.63% RDA), Carbohydrate 13.67 g (10.44% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

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

For the food Snacks, taro chips the typical serving size is 1 oz (or 28.35 g) which contains 0.34 mg of Iron. The iron percentage of the recommended daily value for this serving is 2 %.

To give 100% of the RDA, 50.0 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 141.18 kcal, the Protein content is 0.65 g, the Fat content is 7.06 g and the Carbohydrate content is 19.31 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.

Macronutrients in Snacks, taro chips

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 1.8 (kcal).The number of calories from Fat is 62.1 (kcal).The total calories from carbohydrate is 77.2 (kcal).

Milligrams of iron in chips (per 100g)

This list of 67 types of chips, is brought to you by www.dietandfitnesstoday.com and ranges from Snacks, soy chips or crisps, salted through to Snacks, yucca (cassava) chips, salted 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 chips.

The list below gives the total iron content in the 67 items from the general description 'chips' 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.

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

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

Average Content for chips

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of chips, based on the list below of 67 different items under the general description of chips, is 2.24 mg of iron. This average value corresponds to 16 % 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 479.33 kcal, the average amount of Protein is 7.31 g, the average amount of Fat is 23.01 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in KELLOGG'S, SPECIAL K, Cracker Chips, Sour Cream & Onion which in 100g contains 1.7 mg of Iron. This corresponds to 12 % of the recommended daily allowance. For this serving the amount of Calories is 365 kcal, the amount of Protein is 7.1 g, the amount of Fat is 8 g and the amount of Carbohydrate is 74.3 g.

Highest iron Content per 100g

Using the list below for the 67 different chips nutrition entries in our database, the highest amount of iron is found in Snacks, soy chips or crisps, salted which contains 5.2 mg of iron per 100g. The associated percentage of RDA is 37 %. For this 100g serving the Calories content is 385 kcal, the Protein content is 26.5 g, the Fat content is 7.35 g, the Carbohydrate content is 53.15 g.

The lowest amount of iron in 100g is in Snacks, yucca (cassava) chips, salted which contains 0.72 mg. This gives as percentage of the recommended daily allowance 5 % of the RDA. For this 100g serving the amount of Calories is 515 kcal, the amount of Protein is 1.34 g, the amount of Fat is 25.91 g, the amount of Carbohydrate is 69.23 g.

The difference between the highest and lowest values gives a iron range of 4.48 mg per 100g. The range for the other nutrients are as follows; 130 kcal for Calories, 25.16 g for Protein, 18.56 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 Snacks, taro chips contains 1.2 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 Snacks, pita chips, salted which contains 12.03 mg in 1 bag (or 262 g). The percentage of the recommended daily value for this serving is 86 %. For this serving the Calories content is 1197.34 kcal, the Protein content is 30.89 g, the Fat content is 39.82 g and the Carbohydrate content is 178.84 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 rich in iron.

Chips List, iron Content per 100g 1. Snacks, soy chips or crisps, salted - Iron   Nutritional Value : 15 / 100     food group - Snacks   Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   5.2 mg (37%) 385 kcal (19%) 53.15 g (41%) 7.35 g (11%) 26.5 g (47%)   Typical Serving size of 1 oz (or 28.35g):    1.47 mg (11%) 109.15 kcal (5%) 15.07 g (12%) 2.08 g (3%) 7.51 g (13%) 2. Snacks, bagel chips, plain - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   5.05 mg (36%) 451 kcal (23%) 66.36 g (51%) 15.14 g (23%) 12.34 g (22%)   Typical Serving size of 1 oz (or 28.35g):    1.43 mg (10%) 127.86 kcal (6%) 18.81 g (14%) 4.29 g (7%) 3.5 g (6%)   Other serving sizes 1 bag (or 175g):   8.84 mg (63%) 789.25 kcal (39%) 116.13 g (89%) 26.5 g (41%) 21.6 g (39%)   Other serving sizes 6 piece chips (or 28g):   1.41 mg (10%) 126.28 kcal (6%) 18.58 g (14%) 4.24 g (7%) 3.46 g (6%) 3. Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   4.9 mg (35%) 523 kcal (26%) 56.2 g (43%) 32.7 g (50%) 7 g (13%)   Typical Serving size of 1 oz (or 28.35g):    1.39 mg (10%) 148.27 kcal (7%) 15.93 g (12%) 9.27 g (14%) 1.98 g (4%) 4. Snacks, tortilla chips, low fat, made with olestra, nacho cheese - Iron   Nutritional Value : 16 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   4.8 mg (34%) 318 kcal (16%) 65.22 g (50%) 3.53 g (5%) 8.44 g (15%)   Typical Serving size of 1 oz (or 28.35g):    1.36 mg (10%) 90.15 kcal (5%) 18.49 g (14%) 1 g (2%) 2.39 g (4%) 5. KELLOGG'S, BEANATURAL, Original 3-Bean Chips - Iron   Nutritional Value : 14 / 100     food group - Baked Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   4.7 mg (34%) 487 kcal (24%) 46.5 g (36%) 25.3 g (39%) 22.9 g (41%)   Typical Serving size of 12 chips (or 28g):    1.32 mg (9%) 136.36 kcal (7%) 13.02 g (10%) 7.08 g (11%) 6.41 g (11%) 6. Snacks, pita chips, salted - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   4.59 mg (33%) 457 kcal (23%) 68.26 g (53%) 15.2 g (23%) 11.79 g (21%)   Typical Serving size of 1 bag (or 262g):    12.03 mg (86%) 1197.34 kcal (60%) 178.84 g (138%) 39.82 g (61%) 30.89 g (55%) 7. Snacks, tortilla chips, nacho-flavor, made with enriched masa flour - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.7 mg (26%) 498 kcal (25%) 62.4 g (48%) 25.6 g (39%) 7.8 g (14%)   Typical Serving size of 1 oz (or 28.35g):    1.05 mg (8%) 141.18 kcal (7%) 17.69 g (14%) 7.26 g (11%) 2.21 g (4%) 8. KEEBLER, GRIPZ, CHIPS DELUXE, Chocolate Chip Cookies, bite-size - Iron   Nutritional Value : 13 / 100     food group - Baked Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.7 mg (26%) 473 kcal (24%) 71.3 g (55%) 19.3 g (30%) 5.3 g (9%)   Typical Serving size of 1 pouch (or 25g):    0.93 mg (7%) 118.25 kcal (6%) 17.83 g (14%) 4.83 g (7%) 1.33 g (2%) 9. KEEBLER, CHIPS DELUXE, Chocolate Lovers Cookies - Iron   Nutritional Value : 13 / 100     food group - Baked Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.6 mg (26%) 508 kcal (25%) 63 g (48%) 27.2 g (42%) 5.5 g (10%)   Typical Serving size of 2 cookies (or 32g):    1.15 mg (8%) 162.56 kcal (8%) 20.16 g (16%) 8.7 g (13%) 1.76 g (3%) 10. KEEBLER, CHIPS DELUXE, Mini Chocolate Chip Cookies - Iron   Nutritional Value : 13 / 100     food group - Baked Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.6 mg (26%) 498 kcal (25%) 68 g (52%) 23.1 g (36%) 5.2 g (9%)   Typical Serving size of 1 pouch (or 34g):    1.22 mg (9%) 169.32 kcal (8%) 23.12 g (18%) 7.85 g (12%) 1.77 g (3%) 11. KEEBLER, CHIPS DELUXE, Original Chocolate Chip Cookies - Iron   Nutritional Value : 13 / 100     food group - Baked Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.6 mg (26%) 517 kcal (26%) 62.7 g (48%) 28.3 g (44%) 5.5 g (10%)   Typical Serving size of 2 cookies (or 30g):    1.08 mg (8%) 155.1 kcal (8%) 18.81 g (14%) 8.49 g (13%) 1.65 g (3%) 12. Snacks, potato chips, fat free, salted - Iron   Nutritional Value : 15 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.57 mg (26%) 379 kcal (19%) 83.76 g (64%) 0.6 g (1%) 9.64 g (17%)   Typical Serving size of 1 oz (or 28.35g):    1.01 mg (7%) 107.45 kcal (5%) 23.75 g (18%) 0.17 g (0%) 2.73 g (5%)   Other serving sizes 1 bag (8 oz) (or 227g):   8.1 mg (58%) 860.33 kcal (43%) 190.14 g (146%) 1.36 g (2%) 21.88 g (39%) 13. Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.39 mg (24%) 484 kcal (24%) 44.9 g (35%) 31.9 g (49%) 14.2 g (25%)   Typical Serving size of 1 cup (or 146g):    4.95 mg (35%) 706.64 kcal (35%) 65.55 g (50%) 46.57 g (72%) 20.73 g (37%)   Other serving sizes 1 oz (or 28.35g):   0.96 mg (7%) 137.21 kcal (7%) 12.73 g (10%) 9.04 g (14%) 4.03 g (7%)   Other serving sizes 1.5 oz (or 42g):   1.42 mg (10%) 203.28 kcal (10%) 18.86 g (15%) 13.4 g (21%) 5.96 g (11%) 14. Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.39 mg (24%) 484 kcal (24%) 44.9 g (35%) 31.9 g (49%) 14.2 g (25%)   Typical Serving size of 1 cup (or 146g):    4.95 mg (35%) 706.64 kcal (35%) 65.55 g (50%) 46.57 g (72%) 20.73 g (37%)   Other serving sizes 1 oz (or 28.35g):   0.96 mg (7%) 137.21 kcal (7%) 12.73 g (10%) 9.04 g (14%) 4.03 g (7%)   Other serving sizes 1.5 oz (or 42g):   1.42 mg (10%) 203.28 kcal (10%) 18.86 g (15%) 13.4 g (21%) 5.96 g (11%) 15. KEEBLER, CHIPS DELUXE, Oatmeal Chocolate Chip Cookies - Iron   Nutritional Value : 13 / 100     food group - Baked Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.2 mg (23%) 500 kcal (25%) 65.3 g (50%) 24.1 g (37%) 6.4 g (11%)   Typical Serving size of 2 cookies (or 31g):    0.99 mg (7%) 155 kcal (8%) 20.24 g (16%) 7.47 g (11%) 1.98 g (4%) 16. KEEBLER, 100 Calorie RIGHT BITES, CHIPS DELUXE, Chocolate Chip Cookies - Iron   Nutritional Value : 13 / 100     food group - Baked Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.2 mg (23%) 452 kcal (23%) 77.7 g (60%) 13.3 g (20%) 4.7 g (8%)   Typical Serving size of 1 pouch (or 21g):    0.67 mg (5%) 94.92 kcal (5%) 16.32 g (13%) 2.79 g (4%) 0.99 g (2%) 17. KEEBLER, GRIPZ, CHIPS DELUXE, Rainbow Chocolate Chip Cookies, bite-size - Iron   Nutritional Value : 13 / 100     food group - Baked Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.1 mg (22%) 470 kcal (24%) 74.3 g (57%) 17.7 g (27%) 4.7 g (8%)   Typical Serving size of 1 pouch (or 25g):    0.78 mg (6%) 117.5 kcal (6%) 18.58 g (14%) 4.43 g (7%) 1.18 g (2%) 18. KEEBLER, CHIPS DELUXE, Rainbow Chocolate Chip Cookies - Iron   Nutritional Value : 13 / 100     food group - Baked Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3 mg (21%) 502 kcal (25%) 65 g (50%) 25.5 g (39%) 5.1 g (9%)   Typical Serving size of 2 cookies (or 31g):    0.93 mg (7%) 155.62 kcal (8%) 20.15 g (16%) 7.91 g (12%) 1.58 g (3%) 19. KEEBLER, CHIPS DELUXE, Dark Chocolate Chunk Cookies - Iron   Nutritional Value : 13 / 100     food group - Baked Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.8 mg (20%) 518 kcal (26%) 64 g (49%) 27.5 g (42%) 4.3 g (8%)   Typical Serving size of 2 cookies (or 32g):    0.9 mg (6%) 165.76 kcal (8%) 20.48 g (16%) 8.8 g (14%) 1.38 g (2%) 20. KEEBLER, CHIPS DELUXE, Rainbow Chocolate Chip Cookies, bite size - Iron   Nutritional Value : 13 / 100     food group - Baked Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.7 mg (19%) 505 kcal (25%) 68.55 g (53%) 23.9 g (37%) 4.75 g (8%)   Typical Serving size of 5 cookies 1 serving (or 28g):    0.76 mg (5%) 141.4 kcal (7%) 19.19 g (15%) 6.69 g (10%) 1.33 g (2%)   Other serving sizes 1 package 1 40 g package (or 40g):   1.08 mg (8%) 202 kcal (10%) 27.42 g (21%) 9.56 g (15%) 1.9 g (3%) 21. KEEBLER, CHIPS DELUXE, Chocolate Malt Chunk Cookies - Iron   Nutritional Value : 13 / 100     food group - Baked Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.5 mg (18%) 537 kcal (27%) 61.8 g (48%) 30.4 g (47%) 4.7 g (8%)   Typical Serving size of 2 cookies (or 31g):    0.78 mg (6%) 166.47 kcal (8%) 19.16 g (15%) 9.42 g (14%) 1.46 g (3%) 22. KEEBLER, CHIPS DELUXE, Coconut Cookies - Iron   Nutritional Value : 13 / 100     food group - Baked Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.5 mg (18%) 530 kcal (27%) 61.5 g (47%) 29.3 g (45%) 5.7 g (10%)   Typical Serving size of 2 cookies (or 30g):    0.75 mg (5%) 159 kcal (8%) 18.45 g (14%) 8.79 g (14%) 1.71 g (3%) 23. Snacks, potato chips, fat-free, made with olestra - Iron   Nutritional Value : 15 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.4 mg (17%) 274 kcal (14%) 65 g (50%) 0.7 g (1%) 7.74 g (14%)   Typical Serving size of 1 oz (or 28.35g):    0.68 mg (5%) 77.68 kcal (4%) 18.43 g (14%) 0.2 g (0%) 2.19 g (4%) 24. Snacks, tortilla chips, plain, white corn - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.32 mg (17%) 489 kcal (24%) 65.56 g (50%) 23.36 g (36%) 7.79 g (14%)   Typical Serving size of 1 oz (or 28.35g):    0.66 mg (5%) 138.63 kcal (7%) 18.59 g (14%) 6.62 g (10%) 2.21 g (4%)   Other serving sizes 1 bag (or 213g):   4.94 mg (35%) 1041.57 kcal (52%) 139.64 g (107%) 49.76 g (77%) 16.59 g (30%) 25. Snacks, tortilla chips, unsalted, white corn - Iron   Nutritional Value : 15 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.32 mg (17%) 503 kcal (25%) 65.32 g (50%) 23.36 g (36%) 7.79 g (14%)   Typical Serving size of 1 cup (or 26g):    0.6 mg (4%) 130.78 kcal (7%) 16.98 g (13%) 6.07 g (9%) 2.03 g (4%)   Other serving sizes 1 bag and single serving (or 28g):   0.65 mg (5%) 140.84 kcal (7%) 18.29 g (14%) 6.54 g (10%) 2.18 g (4%)   Other serving sizes 10 chips (or 18g):   0.42 mg (3%) 90.54 kcal (5%) 11.76 g (9%) 4.2 g (6%) 1.4 g (3%) 26. Snacks, sweet potato chips, unsalted - Iron   Nutritional Value : 15 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.12 mg (15%) 532 kcal (27%) 56.82 g (44%) 32.35 g (50%) 2.94 g (5%)   Typical Serving size of 1 oz (or 28.35g):    0.6 mg (4%) 150.82 kcal (8%) 16.11 g (12%) 9.17 g (14%) 0.83 g (1%)   Other serving sizes 1 Bag (or 28g):   0.59 mg (4%) 148.96 kcal (7%) 15.91 g (12%) 9.06 g (14%) 0.82 g (1%)   Other serving sizes 1 package (or 34g):   0.72 mg (5%) 180.88 kcal (9%) 19.32 g (15%) 11 g (17%) 1 g (2%) 27. Snacks, tortilla chips, taco-flavor - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.02 mg (14%) 480 kcal (24%) 63.1 g (49%) 24.2 g (37%) 7.9 g (14%)   Typical Serving size of 1 oz (or 28.35g):    0.57 mg (4%) 136.08 kcal (7%) 17.89 g (14%) 6.86 g (11%) 2.24 g (4%)   Other serving sizes 1 bag (8 oz) (or 227g):   4.59 mg (33%) 1089.6 kcal (54%) 143.24 g (110%) 54.93 g (85%) 17.93 g (32%) 28. KELLOGG'S, SPECIAL K, Cracker Chips, Southwest Ranch - Iron   Nutritional Value : 14 / 100     food group - Baked Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2 mg (14%) 380 kcal (19%) 74.8 g (58%) 8.7 g (13%) 6.2 g (11%)   Typical Serving size of 27 chips (or 30g):    0.6 mg (4%) 114 kcal (6%) 22.44 g (17%) 2.61 g (4%) 1.86 g (3%) 29. Snacks, potato chips, barbecue-flavor - Iron   Nutritional Value : 15 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.94 mg (14%) 490 kcal (25%) 52.8 g (41%) 32.4 g (50%) 7.7 g (14%)   Typical Serving size of 1 oz (or 28.35g):    0.55 mg (4%) 138.92 kcal (7%) 14.97 g (12%) 9.19 g (14%) 2.18 g (4%)   Other serving sizes 1 bag (7 oz) (or 198g):   3.84 mg (27%) 970.2 kcal (49%) 104.54 g (80%) 64.15 g (99%) 15.25 g (27%) 30. Snacks, potato chips, cheese-flavor - Iron   Nutritional Value : 15 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.84 mg (13%) 496 kcal (25%) 57.7 g (44%) 27.2 g (42%) 8.5 g (15%)   Typical Serving size of 1 oz (or 28.35g):    0.52 mg (4%) 140.62 kcal (7%) 16.36 g (13%) 7.71 g (12%) 2.41 g (4%)   Other serving sizes 1 bag (6 oz) (or 170g):   3.13 mg (22%) 843.2 kcal (42%) 98.09 g (75%) 46.24 g (71%) 14.45 g (26%) 31. KELLOGG'S, SPECIAL K, Cracker Chips, Cheddar - Iron   Nutritional Value : 14 / 100     food group - Baked Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.8 mg (13%) 382 kcal (19%) 73.7 g (57%) 9.4 g (14%) 6.4 g (11%)   Typical Serving size of 27 chips (or 30g):    0.54 mg (4%) 114.6 kcal (6%) 22.11 g (17%) 2.82 g (4%) 1.92 g (3%) 32. KELLOGG'S, SPECIAL K, Cracker Chips, Sea Salt - Iron   Nutritional Value : 14 / 100     food group - Baked Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.8 mg (13%) 361 kcal (18%) 75.4 g (58%) 7.6 g (12%) 6.8 g (12%)   Typical Serving size of 30 chips (or 30g):    0.54 mg (4%) 108.3 kcal (5%) 22.62 g (17%) 2.28 g (4%) 2.04 g (4%) 33. Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.74 mg (12%) 491 kcal (25%) 67.26 g (52%) 21.11 g (32%) 7.95 g (14%)   Typical Serving size of 1 oz (or 28.35g):    0.49 mg (4%) 139.2 kcal (7%) 19.07 g (15%) 5.98 g (9%) 2.25 g (4%) 34. KELLOGG'S, SPECIAL K, Cracker Chips, Sour Cream & Onion - Iron   Nutritional Value : 14 / 100     food group - Baked Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.7 mg (12%) 365 kcal (18%) 74.3 g (57%) 8 g (12%) 7.1 g (13%)   Typical Serving size of 27 chips (or 30g):    0.51 mg (4%) 109.5 kcal (5%) 22.29 g (17%) 2.4 g (4%) 2.13 g (4%) 35. Snacks, corn-based, extruded, chips, unsalted - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.7 mg (12%) 557 kcal (28%) 57.4 g (44%) 33.4 g (51%) 6.6 g (12%)   Typical Serving size of 1 cup and crushed (or 88g):    1.5 mg (11%) 490.16 kcal (25%) 50.51 g (39%) 29.39 g (45%) 5.81 g (10%)   Other serving sizes 1 bag and single serving (or 28g):   0.48 mg (3%) 155.96 kcal (8%) 16.07 g (12%) 9.35 g (14%) 1.85 g (3%)   Other serving sizes 10 chips (or 18g):   0.31 mg (2%) 100.26 kcal (5%) 10.33 g (8%) 6.01 g (9%) 1.19 g (2%) 36. Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS - Iron   Nutritional Value : 16 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.64 mg (12%) 517 kcal (26%) 57.97 g (45%) 29.81 g (46%) 4.13 g (7%)   Typical Serving size of 1 oz (or 28.35g):    0.46 mg (3%) 146.57 kcal (7%) 16.43 g (13%) 8.45 g (13%) 1.17 g (2%) 37. Snacks, tortilla chips, nacho-flavor, reduced fat - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.63 mg (12%) 445 kcal (22%) 71.6 g (55%) 15.2 g (23%) 8.7 g (16%)   Typical Serving size of 1 oz (or 28.35g):    0.46 mg (3%) 126.16 kcal (6%) 20.3 g (16%) 4.31 g (7%) 2.47 g (4%)   Other serving sizes 1 bag (6 oz) (or 170g):   2.77 mg (20%) 756.5 kcal (38%) 121.72 g (94%) 25.84 g (40%) 14.79 g (26%) 38. Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.63 mg (12%) 536 kcal (27%) 52.9 g (41%) 34.6 g (53%) 7 g (13%)   Typical Serving size of 1 oz (or 28.35g):    0.46 mg (3%) 151.96 kcal (8%) 15 g (12%) 9.81 g (15%) 1.98 g (4%)   Other serving sizes 1 bag (8 oz) (or 227g):   3.7 mg (26%) 1216.72 kcal (61%) 120.08 g (92%) 78.54 g (121%) 15.89 g (28%) 39. Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.63 mg (12%) 536 kcal (27%) 52.9 g (41%) 34.6 g (53%) 7 g (13%)   Typical Serving size of 1 oz (or 28.35g):    0.46 mg (3%) 151.96 kcal (8%) 15 g (12%) 9.81 g (15%) 1.98 g (4%)   Other serving sizes 1 bag (8 oz) (or 227g):   3.7 mg (26%) 1216.72 kcal (61%) 120.08 g (92%) 78.54 g (121%) 15.89 g (28%) 40. Snacks, potato chips, plain, unsalted - Iron   Nutritional Value : 15 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.63 mg (12%) 536 kcal (27%) 52.9 g (41%) 34.6 g (53%) 7 g (13%)   Typical Serving size of 1 oz (or 28.35g):    0.46 mg (3%) 151.96 kcal (8%) 15 g (12%) 9.81 g (15%) 1.98 g (4%)   Other serving sizes 1 bag (8 oz) (or 227g):   3.7 mg (26%) 1216.72 kcal (61%) 120.08 g (92%) 78.54 g (121%) 15.89 g (28%) 41. Snacks, tortilla chips, light (baked with less oil) - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.63 mg (12%) 465 kcal (23%) 73.4 g (56%) 15.2 g (23%) 8.7 g (16%)   Typical Serving size of 1 cup and crushed (or 63g):    1.03 mg (7%) 292.95 kcal (15%) 46.24 g (36%) 9.58 g (15%) 5.48 g (10%)   Other serving sizes 10 chips (or 16g):   0.26 mg (2%) 74.4 kcal (4%) 11.74 g (9%) 2.43 g (4%) 1.39 g (2%) 42. Snacks, potato chips, plain, salted - Iron   Nutritional Value : 15 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.61 mg (12%) 542 kcal (27%) 50.81 g (39%) 36.4 g (56%) 6.56 g (12%)   Typical Serving size of 1 oz (or 28.35g):    0.46 mg (3%) 153.66 kcal (8%) 14.4 g (11%) 10.32 g (16%) 1.86 g (3%)   Other serving sizes 1 bag (8 oz) (or 227g):   3.65 mg (26%) 1230.34 kcal (62%) 115.34 g (89%) 82.63 g (127%) 14.89 g (27%) 43. Snacks, potato chips, sour-cream-and-onion-flavor - Iron   Nutritional Value : 15 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.6 mg (11%) 531 kcal (27%) 51.5 g (40%) 33.9 g (52%) 8.1 g (14%)   Typical Serving size of 1 oz (or 28.35g):    0.45 mg (3%) 150.54 kcal (8%) 14.6 g (11%) 9.61 g (15%) 2.3 g (4%)   Other serving sizes 1 bag (7 oz) (or 198g):   3.17 mg (23%) 1051.38 kcal (53%) 101.97 g (78%) 67.12 g (103%) 16.04 g (29%) 44. Snacks, potato chips, made from dried potatoes, cheese-flavor - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.6 mg (11%) 551 kcal (28%) 50.6 g (39%) 37 g (57%) 7 g (13%)   Typical Serving size of 1 oz (or 28.35g):    0.45 mg (3%) 156.21 kcal (8%) 14.35 g (11%) 10.49 g (16%) 1.98 g (4%)   Other serving sizes 1 can (6.25 oz) (or 191g):   3.06 mg (22%) 1052.41 kcal (53%) 96.65 g (74%) 70.67 g (109%) 13.37 g (24%) 45. Tortilla chips, low fat, baked without fat - Iron   Nutritional Value : 15 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.6 mg (11%) 415 kcal (21%) 80 g (62%) 5.7 g (9%) 11 g (20%)   Typical Serving size of 1 oz (or 28.35g):    0.45 mg (3%) 117.65 kcal (6%) 22.68 g (17%) 1.62 g (2%) 3.12 g (6%) 46. Snacks, tortilla chips, low fat, unsalted - Iron   Nutritional Value : 15 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.6 mg (11%) 416 kcal (21%) 80.1 g (62%) 5.7 g (9%) 11 g (20%)   Typical Serving size of 1 oz (or 28.35g):    0.45 mg (3%) 117.94 kcal (6%) 22.71 g (17%) 1.62 g (2%) 3.12 g (6%) 47. Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.55 mg (11%) 496 kcal (25%) 65.49 g (50%) 22.15 g (34%) 8.68 g (16%)   Typical Serving size of 1 oz (or 28.35g):    0.44 mg (3%) 140.62 kcal (7%) 18.57 g (14%) 6.28 g (10%) 2.46 g (4%) 48. Snacks, vegetable chips, made from garden vegetables - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.55 mg (11%) 473 kcal (24%) 60.43 g (46%) 23.3 g (36%) 5.32 g (10%)   Typical Serving size of 1 oz (or 28.35g):    0.44 mg (3%) 134.1 kcal (7%) 17.13 g (13%) 6.61 g (10%) 1.51 g (3%) 49. Snacks, corn-based, extruded, chips, barbecue-flavor - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.54 mg (11%) 523 kcal (26%) 56.2 g (43%) 32.7 g (50%) 7 g (13%)   Typical Serving size of 1 oz (or 28.35g):    0.44 mg (3%) 148.27 kcal (7%) 15.93 g (12%) 9.27 g (14%) 1.98 g (4%)   Other serving sizes 1 bag (7 oz) (or 198g):   3.05 mg (22%) 1035.54 kcal (52%) 111.28 g (86%) 64.75 g (100%) 13.86 g (25%) 50. Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.41 mg (10%) 491 kcal (25%) 64.7 g (50%) 22.22 g (34%) 8.08 g (14%)   Typical Serving size of 1 oz (or 28.35g):    0.4 mg (3%) 139.2 kcal (7%) 18.34 g (14%) 6.3 g (10%) 2.29 g (4%) 51. Snacks, potato chips, made from dried potatoes, sour-cream and onion-flavor - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.4 mg (10%) 547 kcal (27%) 51.3 g (39%) 37 g (57%) 6.6 g (12%)   Typical Serving size of 1 oz (or 28.35g):    0.4 mg (3%) 155.07 kcal (8%) 14.54 g (11%) 10.49 g (16%) 1.87 g (3%)   Other serving sizes 1 can (6.75 oz) (or 198g):   2.77 mg (20%) 1083.06 kcal (54%) 101.57 g (78%) 73.26 g (113%) 13.07 g (23%) 52. Snacks, tortilla chips, ranch-flavor - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.38 mg (10%) 501 kcal (25%) 62.74 g (48%) 24.63 g (38%) 7.19 g (13%)   Typical Serving size of 1 oz (or 28.35g):    0.39 mg (3%) 142.03 kcal (7%) 17.79 g (14%) 6.98 g (11%) 2.04 g (4%)   Other serving sizes 1 bag (7 oz) (or 198g):   2.73 mg (20%) 991.98 kcal (50%) 124.23 g (96%) 48.77 g (75%) 14.24 g (25%) 53. Snacks, potato chips, reduced fat - Iron   Nutritional Value : 15 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.35 mg (10%) 471 kcal (24%) 66.9 g (51%) 20.8 g (32%) 7.1 g (13%)   Typical Serving size of 1 oz (or 28.35g):    0.38 mg (3%) 133.53 kcal (7%) 18.97 g (15%) 5.9 g (9%) 2.01 g (4%)   Other serving sizes 1 bag (6 oz) (or 170g):   2.3 mg (16%) 800.7 kcal (40%) 113.73 g (87%) 35.36 g (54%) 12.07 g (22%) 54. Potato chips, without salt, reduced fat - Iron   Nutritional Value : 15 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile 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%) 55. Tortilla chips, yellow, plain, salted - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.34 mg (10%) 499 kcal (25%) 66.89 g (51%) 22.74 g (35%) 6.72 g (12%)   Typical Serving size of 1 oz (or 28.35g):    0.38 mg (3%) 141.47 kcal (7%) 18.96 g (15%) 6.45 g (10%) 1.91 g (3%)   Other serving sizes 10 chips (or 25g):   0.34 mg (2%) 124.75 kcal (6%) 16.72 g (13%) 5.69 g (9%) 1.68 g (3%)   Other serving sizes 1 package (or 335g):   4.49 mg (32%) 1671.65 kcal (84%) 224.08 g (172%) 76.18 g (117%) 22.51 g (40%) 56. Snacks, corn-based, extruded, chips, plain - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.32 mg (9%) 518 kcal (26%) 63.01 g (48%) 28.41 g (44%) 6.03 g (11%)   Typical Serving size of 1 oz (or 28.35g):    0.37 mg (3%) 146.85 kcal (7%) 17.86 g (14%) 8.05 g (12%) 1.71 g (3%)   Other serving sizes 1 bag (7 oz) (or 198g):   2.61 mg (19%) 1025.64 kcal (51%) 124.76 g (96%) 56.25 g (87%) 11.94 g (21%) 57. KEEBLER, CHIPS DELUXE, Peanut Butter Cups Cookies - Iron   Nutritional Value : 13 / 100     food group - Baked Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.3 mg (9%) 519 kcal (26%) 60.8 g (47%) 28.9 g (44%) 6 g (11%)   Typical Serving size of 2 cookies (or 32g):    0.42 mg (3%) 166.08 kcal (8%) 19.46 g (15%) 9.25 g (14%) 1.92 g (3%) 58. Snacks, banana chips - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.25 mg (9%) 519 kcal (26%) 58.4 g (45%) 33.6 g (52%) 2.3 g (4%)   Typical Serving size of 1 oz (or 28.35g):    0.35 mg (3%) 147.14 kcal (7%) 16.56 g (13%) 9.53 g (15%) 0.65 g (1%)   Other serving sizes 3 oz (or 85g):   1.06 mg (8%) 441.15 kcal (22%) 49.64 g (38%) 28.56 g (44%) 1.96 g (4%)   Other serving sizes 1.5 oz (or 42g):   0.53 mg (4%) 217.98 kcal (11%) 24.53 g (19%) 14.11 g (22%) 0.97 g (2%) 59. Snacks, taro chips - Iron   Nutritional Value : 15 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.2 mg (9%) 498 kcal (25%) 68.1 g (52%) 24.9 g (38%) 2.3 g (4%)   Typical Serving size of 1 oz (or 28.35g):    0.34 mg (2%) 141.18 kcal (7%) 19.31 g (15%) 7.06 g (11%) 0.65 g (1%)   Other serving sizes 10 chips (or 23g):   0.28 mg (2%) 114.54 kcal (6%) 15.66 g (12%) 5.73 g (9%) 0.53 g (1%) 60. KEEBLER, CHIPS DELUXE, Soft 'n Chewy Chocolate Chip Cookies - Iron   Nutritional Value : 13 / 100     food group - Baked Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.2 mg (9%) 464 kcal (23%) 67.4 g (52%) 20.7 g (32%) 4.2 g (8%)   Typical Serving size of 2 cookies (or 31g):    0.37 mg (3%) 143.84 kcal (7%) 20.89 g (16%) 6.42 g (10%) 1.3 g (2%) 61. Snacks, potato chips, made from dried potatoes, fat-free, made with olestra - Iron   Nutritional Value : 16 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.14 mg (8%) 253 kcal (13%) 56 g (43%) 0.93 g (1%) 5.06 g (9%)   Typical Serving size of 1 oz (or 28.35g):    0.32 mg (2%) 71.73 kcal (4%) 15.88 g (12%) 0.26 g (0%) 1.43 g (3%) 62. Snacks, potato chips, made from dried potatoes, reduced fat - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.11 mg (8%) 502 kcal (25%) 64.9 g (50%) 26.14 g (40%) 4.56 g (8%)   Typical Serving size of 1 oz (or 28.35g):    0.31 mg (2%) 142.32 kcal (7%) 18.4 g (14%) 7.41 g (11%) 1.29 g (2%)   Other serving sizes 1 can (6 oz) (or 170g):   1.89 mg (14%) 853.4 kcal (43%) 110.33 g (85%) 44.44 g (68%) 7.75 g (14%) 63. Snacks, tortilla chips, nacho cheese - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.09 mg (8%) 514 kcal (26%) 61.74 g (47%) 26.07 g (40%) 8.15 g (15%)   Typical Serving size of 1 oz (or 28.35g):    0.31 mg (2%) 145.72 kcal (7%) 17.5 g (13%) 7.39 g (11%) 2.31 g (4%) 64. Snacks, plantain chips, salted - Iron   Nutritional Value : 15 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.97 mg (7%) 531 kcal (27%) 63.84 g (49%) 29.59 g (46%) 2.28 g (4%)   Typical Serving size of 1 oz (or 28.35g):    0.27 mg (2%) 150.54 kcal (8%) 18.1 g (14%) 8.39 g (13%) 0.65 g (1%) 65. Snack, potato chips, made from dried potatoes, plain - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.82 mg (6%) 559 kcal (28%) 52.02 g (40%) 38.41 g (59%) 4.45 g (8%)   Typical Serving size of 1 oz (or 28.35g):    0.23 mg (2%) 158.48 kcal (8%) 14.75 g (11%) 10.89 g (17%) 1.26 g (2%)   Other serving sizes 1 can (7 oz) (or 198g):   1.62 mg (12%) 1106.82 kcal (55%) 103 g (79%) 76.05 g (117%) 8.81 g (16%) 66. Snacks, potato chips, white, restructured, baked - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.8 mg (6%) 469 kcal (23%) 71.4 g (55%) 18.2 g (28%) 5 g (9%)   Typical Serving size of 1 cup (or 34g):    0.27 mg (2%) 159.46 kcal (8%) 24.28 g (19%) 6.19 g (10%) 1.7 g (3%)   Other serving sizes 10 chips (or 12g):   0.1 mg (1%) 56.28 kcal (3%) 8.57 g (7%) 2.18 g (3%) 0.6 g (1%) 67. Snacks, yucca (cassava) chips, salted - Iron   Nutritional Value : 14 / 100     food group - Snacks   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.72 mg (5%) 515 kcal (26%) 69.23 g (53%) 25.91 g (40%) 1.34 g (2%)   Typical Serving size of 1 oz (or 28.35g):    0.2 mg (1%) 146 kcal (7%) 19.63 g (15%) 7.35 g (11%) 0.38 g (1%)   Other serving sizes 10 chips (or 17g):   0.12 mg (1%) 87.55 kcal (4%) 11.77 g (9%) 4.4 g (7%) 0.23 g (0%)

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