Welcome to the nutritional iron content in 39 different types of crackers, ranging from 7.72 mg to 2.13 mg per 100g. The basic type of crackers is Crackers, milk, where the amount of iron in 100g is 3.58 mg.

3.58 mg of iron per 100g, from Crackers, milk corresponds to 26% of the iron RDA. For a typical serving size of .5 oz (or 14.2 g) the amount of Iron is 0.51 mg. This corresponds to an RDA percentage of 4%.

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

Top twenty crackers products high in iron

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

1. Crackers, saltines, fat-free, low-sodium : 7.72mg (55%RDA)
2. Crackers, cream, GAMESA SABROSAS : 7.38mg (53%RDA)
3. Crackers, cream, LA MODERNA RIKIS CREAM CRACKERS : 6.64mg (47%RDA)
4. Crackers, rye, wafers, plain : 5.94mg (42%RDA)
5. Crackers, snack, GOYA CRACKERS : 5.66mg (40%RDA)
6. Crackers, saltines, unsalted tops (includes oyster, soda, soup) : 5.4mg (39%RDA)
7. Crackers, saltines, whole wheat (includes multi-grain) : 5.14mg (37%RDA)
8. Crackers, saltines (includes oyster, soda, soup) : 5.13mg (37%RDA)
9. Crackers, saltines, low salt (includes oyster, soda, soup) : 5.13mg (37%RDA)
10. Crackers, wheat, reduced fat : 5.02mg (36%RDA)
11. Crackers, cheese, regular : 4.88mg (35%RDA)
12. Crackers, cheese, reduced fat : 4.8mg (34%RDA)
13. Crackers, cheese, low sodium : 4.77mg (34%RDA)
14. Crackers, wheat, regular : 4.69mg (34%RDA)
15. Crackers, matzo, whole-wheat : 4.65mg (33%RDA)
16. Crackers, melba toast, wheat : 4.5mg (32%RDA)
17. Crackers, wheat, low salt : 4.4mg (31%RDA)
18. Crackers, matzo, egg and onion : 4.37mg (31%RDA)
19. Crackers, standard snack-type, regular : 3.81mg (27%RDA)
20. Crackers, melba toast, plain : 3.7mg (26%RDA)

Following on from the twenty top crackers items or products containing iron we have a more comprehensive break down of Crackers, milk, and the highest item containing iron which is Crackers, saltines, fat-free, low-sodium. 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 39 types of crackers.

At the bottom of the page is the full list for the 39 different types of crackers based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in crackers.

Crackers, milk - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Crackers, milk should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Baked 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 455 kcal (23% RDA), the amount of Protein is 7.6 g (14% RDA), the amount of Fat is 15.8 g (24% RDA) and the amount of Carbohydrate is 69.7 g (54% 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 crackers.

iron and nutrition facts in crackers per 100g

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

Comparing iron in crackers 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 Crackers, milk, in 100g contains 3.58 mg of iron. As a percentage of the RDA this is 26 %. Therefore, Crackers, milk has 0.88 mg more iron than spinach. In terms of iron percentage this is 33 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Crackers, milk 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 crackers, is Crackers, saltines, fat-free, low-sodium with 7.72 mg of iron per 100g. Comparing spinach with Crackers, saltines, fat-free, low-sodium; Crackers, saltines, fat-free, low-sodium has 5.02 mg more iron than spinach. In terms of iron percentage this is 186 % more iron.

Amount of iron per 100 Calories

100 calories of crackers, milk is a serving size of 0.22 g, and the amount of Iron is 0.79 mg (5.71% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 1.67 g (3.08% RDA), Fat 3.47 g (5.27% RDA), Carbohydrate 15.32 g (11.87% 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 crackers per 100 calories

Content per Typical Serving Size .5 oz (or 14.2 g)

For the food Crackers, milk the typical serving size is .5 oz (or 14.2 g) which contains 0.51 mg of Iron. The iron percentage of the recommended daily value for this serving is 4 %.

To give 100% of the RDA, 25.0 servings of the typical serving size .5 oz (or 14.2 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 64.61 kcal, the Protein content is 1.08 g, the Fat content is 2.24 g and the Carbohydrate content is 9.9 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 crackers

Macronutrients in Crackers, milk


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 .5 oz or 14.2 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 4.3 (kcal).The number of calories from Fat is 19.7 (kcal).The total calories from carbohydrate is 40.6 (kcal).iron, calories and nutritional content in crackers

Milligrams of iron in crackers (per 100g)

This list of 39 types of crackers, is brought to you by www.dietandfitnesstoday.com and ranges from Crackers, saltines, fat-free, low-sodium through to Crackers, cheese, sandwich-type with cheese filling 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 crackers.

The list below gives the total iron content in the 39 items from the general description 'crackers' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 39 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.

crackers iron per 100g

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

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

Average Content for crackers

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of crackers, based on the list below of 39 different items under the general description of crackers, is 4.10 mg of iron. This average value corresponds to 29.29 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 433.97 kcal, the average amount of Protein is 10.08 g, the average amount of Fat is 13.35 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Crackers, melba toast, plain which in 100g contains 3.7 mg of Iron. This corresponds to 26 % of the recommended daily allowance. For this serving the amount of Calories is 390 kcal, the amount of Protein is 12.1 g, the amount of Fat is 3.2 g and the amount of Carbohydrate is 76.6 g.

Highest iron Content per 100g

Using the list below for the 39 different crackers nutrition entries in our database, the highest amount of iron is found in Crackers, saltines, fat-free, low-sodium which contains 7.72 mg of iron per 100g. The associated percentage of RDA is 55 %. For this 100g serving the Calories content is 393 kcal, the Protein content is 10.5 g, the Fat content is 1.6 g, the Carbohydrate content is 82.3 g. chart to show highest iron in crackers per 100g

The lowest amount of iron in 100g is in Crackers, cheese, sandwich-type with cheese filling which contains 2.13 mg. This gives as percentage of the recommended daily allowance 15 % of the RDA. For this 100g serving the amount of Calories is 490 kcal, the amount of Protein is 8.92 g, the amount of Fat is 24.41 g, the amount of Carbohydrate is 58.76 g.

The difference between the highest and lowest values gives a iron range of 5.59 mg per 100g. The range for the other nutrients are as follows; 97 kcal for Calories, 1.58 g for Protein, 22.81 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 Crackers, milk contains 3.58 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 Crackers, cream, GAMESA SABROSAS which contains 2.29 mg in 11 crackers (1 NLEA serving) (or 31 g). The percentage of the recommended daily value for this serving is 16 %. For this serving the Calories content is 150.04 kcal, the Protein content is 2.17 g, the Fat content is 6.31 g and the Carbohydrate content is 20.01 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 iron in foods.


Crackers List, iron Content per 100g

1. Crackers, saltines, fat-free, low-sodium - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  7.72 mg (55%)393 kcal (20%)82.3 g (63%)1.6 g (2%)10.5 g (19%)
  Typical Serving size of 3 saltines (or 15g):
   1.16 mg (8%) 58.95 kcal (3%) 12.35 g (10%) 0.24 g (0%) 1.58 g (3%)
  Other serving sizes 6 saltines (or 30g):
  2.32 mg (17%) 117.9 kcal (6%) 24.69 g (19%) 0.48 g (1%) 3.15 g (6%)
2. Crackers, cream, GAMESA SABROSAS - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  7.38 mg (53%)484 kcal (24%)64.55 g (50%)20.37 g (31%)7.01 g (13%)
  Typical Serving size of 11 crackers (1 NLEA serving) (or 31g):
   2.29 mg (16%) 150.04 kcal (8%) 20.01 g (15%) 6.31 g (10%) 2.17 g (4%)
  Other serving sizes 1 cracker (or 3.1g):
  0.23 mg (2%) 15 kcal (1%) 2 g (2%) 0.63 g (1%) 0.22 g (0%)
3. Crackers, cream, LA MODERNA RIKIS CREAM CRACKERS - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  6.64 mg (47%)422 kcal (21%)64.88 g (50%)19.5 g (30%)7.19 g (13%)
  Typical Serving size of 10 crackers (1 NLEA serving) (or 32g):
   2.12 mg (15%) 135.04 kcal (7%) 20.76 g (16%) 6.24 g (10%) 2.3 g (4%)
  Other serving sizes 1 cracker (or 3.1g):
  0.21 mg (2%) 13.08 kcal (1%) 2.01 g (2%) 0.6 g (1%) 0.22 g (0%)
4. Crackers, rye, wafers, plain - Iron
  Nutritional Value : 16 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.94 mg (42%)334 kcal (17%)80.4 g (62%)0.9 g (1%)9.6 g (17%)
  Typical Serving size of .5 oz (or 14.2g):
   0.84 mg (6%) 47.43 kcal (2%) 11.42 g (9%) 0.13 g (0%) 1.36 g (2%)
  Other serving sizes 1 cup and crushed (or 61g):
  3.62 mg (26%) 203.74 kcal (10%) 49.04 g (38%) 0.55 g (1%) 5.86 g (10%)
  Other serving sizes 1 cracker (4-1/2 x 2-1/2 x 1/8) (or 11g):
  0.65 mg (5%) 36.74 kcal (2%) 8.84 g (7%) 0.1 g (0%) 1.06 g (2%)
  Other serving sizes 1 cracker and triple (or 25g):
  1.49 mg (11%) 83.5 kcal (4%) 20.1 g (15%) 0.23 g (0%) 2.4 g (4%)
5. Crackers, snack, GOYA CRACKERS - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.66 mg (40%)433 kcal (22%)64.35 g (50%)13.35 g (21%)14.25 g (25%)
  Typical Serving size of 1 serving (1 NLEA serving - about 4 crackers) (or 30g):
   1.7 mg (12%) 129.9 kcal (6%) 19.31 g (15%) 4.01 g (6%) 4.28 g (8%)
  Other serving sizes 1 cracker (or 12.7g):
  0.72 mg (5%) 54.99 kcal (3%) 8.17 g (6%) 1.7 g (3%) 1.81 g (3%)
6. Crackers, saltines, unsalted tops (includes oyster, soda, soup) - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.4 mg (39%)434 kcal (22%)71.5 g (55%)11.8 g (18%)9.2 g (16%)
  Typical Serving size of .5 oz (or 14.2g):
   0.77 mg (6%) 61.63 kcal (3%) 10.15 g (8%) 1.68 g (3%) 1.31 g (2%)
  Other serving sizes 1 cracker (or 3g):
  0.16 mg (1%) 13.02 kcal (1%) 2.15 g (2%) 0.35 g (1%) 0.28 g (1%)
7. Crackers, saltines, whole wheat (includes multi-grain) - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.14 mg (37%)398 kcal (20%)68.25 g (53%)10.71 g (16%)7.14 g (13%)
  Typical Serving size of 1 serving (or 14g):
   0.72 mg (5%) 55.72 kcal (3%) 9.56 g (7%) 1.5 g (2%) 1 g (2%)
8. Crackers, saltines (includes oyster, soda, soup) - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.13 mg (37%)421 kcal (21%)74.34 g (57%)8.85 g (14%)9.5 g (17%)
  Typical Serving size of .5 oz (or 14.2g):
   0.73 mg (5%) 59.78 kcal (3%) 10.56 g (8%) 1.26 g (2%) 1.35 g (2%)
  Other serving sizes 1 cup and crushed (or 70g):
  3.59 mg (26%) 294.7 kcal (15%) 52.04 g (40%) 6.2 g (10%) 6.65 g (12%)
  Other serving sizes 5 crackers square (1 serving) (or 15g):
  0.77 mg (6%) 63.15 kcal (3%) 11.15 g (9%) 1.33 g (2%) 1.43 g (3%)
  Other serving sizes 1 cracker square (or 3g):
  0.15 mg (1%) 12.63 kcal (1%) 2.23 g (2%) 0.27 g (0%) 0.29 g (1%)
  Other serving sizes 1 cracker and round large (or 10g):
  0.51 mg (4%) 42.1 kcal (2%) 7.43 g (6%) 0.89 g (1%) 0.95 g (2%)
  Other serving sizes 1 cracker and oyster (or 1g):
  0.05 mg (0%) 4.21 kcal (0%) 0.74 g (1%) 0.09 g (0%) 0.1 g (0%)
  Other serving sizes 1 cracker and rectangle (or 6g):
  0.31 mg (2%) 25.26 kcal (1%) 4.46 g (3%) 0.53 g (1%) 0.57 g (1%)
  Other serving sizes 1 cup oyster crackers (or 45g):
  2.31 mg (17%) 189.45 kcal (9%) 33.45 g (26%) 3.98 g (6%) 4.28 g (8%)
9. Crackers, saltines, low salt (includes oyster, soda, soup) - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.13 mg (37%)421 kcal (21%)74.34 g (57%)8.85 g (14%)9.5 g (17%)
  Typical Serving size of .5 oz (or 14.2g):
   0.73 mg (5%) 59.78 kcal (3%) 10.56 g (8%) 1.26 g (2%) 1.35 g (2%)
  Other serving sizes 1 cup oyster crackers (or 45g):
  2.31 mg (17%) 189.45 kcal (9%) 33.45 g (26%) 3.98 g (6%) 4.28 g (8%)
  Other serving sizes 1 cracker (or 3g):
  0.15 mg (1%) 12.63 kcal (1%) 2.23 g (2%) 0.27 g (0%) 0.29 g (1%)
  Other serving sizes 1 cracker and round large (or 10g):
  0.51 mg (4%) 42.1 kcal (2%) 7.43 g (6%) 0.89 g (1%) 0.95 g (2%)
  Other serving sizes 1 cracker and oyster (or 1g):
  0.05 mg (0%) 4.21 kcal (0%) 0.74 g (1%) 0.09 g (0%) 0.1 g (0%)
  Other serving sizes 1 cracker and rectangle (or 6g):
  0.31 mg (2%) 25.26 kcal (1%) 4.46 g (3%) 0.53 g (1%) 0.57 g (1%)
10. Crackers, wheat, reduced fat - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.02 mg (36%)444 kcal (22%)71.52 g (55%)13.37 g (21%)9.34 g (17%)
  Typical Serving size of 1 serving (or 29g):
   1.46 mg (10%) 128.76 kcal (6%) 20.74 g (16%) 3.88 g (6%) 2.71 g (5%)
  Other serving sizes 1 cracker (or 1.8g):
  0.09 mg (1%) 7.99 kcal (0%) 1.29 g (1%) 0.24 g (0%) 0.17 g (0%)
  Other serving sizes 16 crackers and Wheat Thins (or 29g):
  1.46 mg (10%) 128.76 kcal (6%) 20.74 g (16%) 3.88 g (6%) 2.71 g (5%)
11. Crackers, cheese, regular - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.88 mg (35%)489 kcal (24%)59.42 g (46%)22.74 g (35%)10.93 g (20%)
  Typical Serving size of .5 oz (or 14.2g):
   0.69 mg (5%) 69.44 kcal (3%) 8.44 g (6%) 3.23 g (5%) 1.55 g (3%)
  Other serving sizes 1 cup and bite size (or 62g):
  3.03 mg (22%) 303.18 kcal (15%) 36.84 g (28%) 14.1 g (22%) 6.78 g (12%)
  Other serving sizes 1 cup and crushed (or 72g):
  3.51 mg (25%) 352.08 kcal (18%) 42.78 g (33%) 16.37 g (25%) 7.87 g (14%)
  Other serving sizes 1 gold fish (or 0.6g):
  0.03 mg (0%) 2.93 kcal (0%) 0.36 g (0%) 0.14 g (0%) 0.07 g (0%)
  Other serving sizes 1 bag and single serving (or 28g):
  1.37 mg (10%) 136.92 kcal (7%) 16.64 g (13%) 6.37 g (10%) 3.06 g (5%)
  Other serving sizes 1 snack stick (or 2g):
  0.1 mg (1%) 9.78 kcal (0%) 1.19 g (1%) 0.45 g (1%) 0.22 g (0%)
  Other serving sizes 1 cracker (1 square) (or 1g):
  0.05 mg (0%) 4.89 kcal (0%) 0.59 g (0%) 0.23 g (0%) 0.11 g (0%)
12. Crackers, cheese, reduced fat - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.8 mg (34%)418 kcal (21%)68.19 g (52%)11.67 g (18%)10 g (18%)
  Typical Serving size of 1 serving (or 30g):
   1.44 mg (10%) 125.4 kcal (6%) 20.46 g (16%) 3.5 g (5%) 3 g (5%)
13. Crackers, cheese, low sodium - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.77 mg (34%)503 kcal (25%)58.2 g (45%)25.3 g (39%)10.1 g (18%)
  Typical Serving size of .5 oz (or 14.2g):
   0.68 mg (5%) 71.43 kcal (4%) 8.26 g (6%) 3.59 g (6%) 1.43 g (3%)
  Other serving sizes 1 cup Cheez-its (or 62g):
  2.96 mg (21%) 311.86 kcal (16%) 36.08 g (28%) 15.69 g (24%) 6.26 g (11%)
  Other serving sizes 1 cup and crushed (or 72g):
  3.43 mg (25%) 362.16 kcal (18%) 41.9 g (32%) 18.22 g (28%) 7.27 g (13%)
  Other serving sizes 1 gold fish (or 0.6g):
  0.03 mg (0%) 3.02 kcal (0%) 0.35 g (0%) 0.15 g (0%) 0.06 g (0%)
  Other serving sizes 1 cracker (1 square) (or 1g):
  0.05 mg (0%) 5.03 kcal (0%) 0.58 g (0%) 0.25 g (0%) 0.1 g (0%)
14. Crackers, wheat, regular - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.69 mg (34%)456 kcal (23%)67.35 g (52%)17.36 g (27%)8.95 g (16%)
  Typical Serving size of 1 serving (or 31g):
   1.45 mg (10%) 141.36 kcal (7%) 20.88 g (16%) 5.38 g (8%) 2.77 g (5%)
  Other serving sizes 1 cracker and thin square (or 2g):
  0.09 mg (1%) 9.12 kcal (0%) 1.35 g (1%) 0.35 g (1%) 0.18 g (0%)
  Other serving sizes 16 Wheat Thins (or 31g):
  1.45 mg (10%) 141.36 kcal (7%) 20.88 g (16%) 5.38 g (8%) 2.77 g (5%)
  Other serving sizes 1 cup and crushed (or 83g):
  3.89 mg (28%) 378.48 kcal (19%) 55.9 g (43%) 14.41 g (22%) 7.43 g (13%)
15. Crackers, matzo, whole-wheat - Iron
  Nutritional Value : 15 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.65 mg (33%)351 kcal (18%)78.9 g (61%)1.5 g (2%)13.1 g (23%)
  Typical Serving size of .5 oz (or 14.2g):
   0.66 mg (5%) 49.84 kcal (2%) 11.2 g (9%) 0.21 g (0%) 1.86 g (3%)
  Other serving sizes 1 matzo (or 28g):
  1.3 mg (9%) 98.28 kcal (5%) 22.09 g (17%) 0.42 g (1%) 3.67 g (7%)
16. Crackers, melba toast, wheat - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.5 mg (32%)374 kcal (19%)76.4 g (59%)2.3 g (4%)12.9 g (23%)
  Typical Serving size of .5 oz (or 14.2g):
   0.64 mg (5%) 53.11 kcal (3%) 10.85 g (8%) 0.33 g (1%) 1.83 g (3%)
  Other serving sizes 1 toast (or 5g):
  0.23 mg (2%) 18.7 kcal (1%) 3.82 g (3%) 0.12 g (0%) 0.65 g (1%)
17. Crackers, wheat, low salt - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.4 mg (31%)473 kcal (24%)64.9 g (50%)20.6 g (32%)8.6 g (15%)
  Typical Serving size of .5 oz (or 14.2g):
   0.62 mg (4%) 67.17 kcal (3%) 9.22 g (7%) 2.93 g (5%) 1.22 g (2%)
  Other serving sizes 1 cup and crushed (or 83g):
  3.65 mg (26%) 392.59 kcal (20%) 53.87 g (41%) 17.1 g (26%) 7.14 g (13%)
  Other serving sizes 1 cracker (or 2g):
  0.09 mg (1%) 9.46 kcal (0%) 1.3 g (1%) 0.41 g (1%) 0.17 g (0%)
  Other serving sizes 1 cracker and thin square (or 2g):
  0.09 mg (1%) 9.46 kcal (0%) 1.3 g (1%) 0.41 g (1%) 0.17 g (0%)
18. Crackers, matzo, egg and onion - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.37 mg (31%)391 kcal (20%)77.1 g (59%)3.9 g (6%)10 g (18%)
  Typical Serving size of .5 oz (or 14.2g):
   0.62 mg (4%) 55.52 kcal (3%) 10.95 g (8%) 0.55 g (1%) 1.42 g (3%)
  Other serving sizes 1 matzo (or 28g):
  1.22 mg (9%) 109.48 kcal (5%) 21.59 g (17%) 1.09 g (2%) 2.8 g (5%)
19. Crackers, standard snack-type, regular - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.81 mg (27%)504 kcal (25%)61.37 g (47%)25.83 g (40%)6.6 g (12%)
  Typical Serving size of 5 crackers, regular size and round (1 serving) (or 16g):
   0.61 mg (4%) 80.64 kcal (4%) 9.82 g (8%) 4.13 g (6%) 1.06 g (2%)
  Other serving sizes 1 cracker and round (or 3.2g):
  0.12 mg (1%) 16.13 kcal (1%) 1.96 g (2%) 0.83 g (1%) 0.21 g (0%)
  Other serving sizes 1 cracker and rectangular (or 4g):
  0.15 mg (1%) 20.16 kcal (1%) 2.45 g (2%) 1.03 g (2%) 0.26 g (0%)
  Other serving sizes 1 cup crushed (or 52g):
  1.98 mg (14%) 262.08 kcal (13%) 31.91 g (25%) 13.43 g (21%) 3.43 g (6%)
20. Crackers, melba toast, plain - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.7 mg (26%)390 kcal (20%)76.6 g (59%)3.2 g (5%)12.1 g (22%)
  Typical Serving size of .5 oz (or 14.2g):
   0.53 mg (4%) 55.38 kcal (3%) 10.88 g (8%) 0.45 g (1%) 1.72 g (3%)
  Other serving sizes 1 cup pieces (or 30g):
  1.11 mg (8%) 117 kcal (6%) 22.98 g (18%) 0.96 g (1%) 3.63 g (6%)
  Other serving sizes 1 cup and rounds (or 33g):
  1.22 mg (9%) 128.7 kcal (6%) 25.28 g (19%) 1.06 g (2%) 3.99 g (7%)
  Other serving sizes 1 melba round (or 3g):
  0.11 mg (1%) 11.7 kcal (1%) 2.3 g (2%) 0.1 g (0%) 0.36 g (1%)
  Other serving sizes 1 piece (3-3/4 x 1-3/4 x 1/8) (or 5g):
  0.19 mg (1%) 19.5 kcal (1%) 3.83 g (3%) 0.16 g (0%) 0.61 g (1%)
21. Crackers, melba toast, plain, without salt - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.7 mg (26%)390 kcal (20%)76.6 g (59%)3.2 g (5%)12.1 g (22%)
  Typical Serving size of .5 oz (or 14.2g):
   0.53 mg (4%) 55.38 kcal (3%) 10.88 g (8%) 0.45 g (1%) 1.72 g (3%)
  Other serving sizes 1 cup and crushed (or 70g):
  2.59 mg (19%) 273 kcal (14%) 53.62 g (41%) 2.24 g (3%) 8.47 g (15%)
  Other serving sizes 1 cup pieces (or 30g):
  1.11 mg (8%) 117 kcal (6%) 22.98 g (18%) 0.96 g (1%) 3.63 g (6%)
  Other serving sizes 1 cup and rounds (or 33g):
  1.22 mg (9%) 128.7 kcal (6%) 25.28 g (19%) 1.06 g (2%) 3.99 g (7%)
  Other serving sizes 1 melba round (or 3g):
  0.11 mg (1%) 11.7 kcal (1%) 2.3 g (2%) 0.1 g (0%) 0.36 g (1%)
  Other serving sizes 1 piece (3-3/4 x 1-3/4 x 1/8) (or 5g):
  0.19 mg (1%) 19.5 kcal (1%) 3.83 g (3%) 0.16 g (0%) 0.61 g (1%)
  Other serving sizes 1 toast (or 5g):
  0.19 mg (1%) 19.5 kcal (1%) 3.83 g (3%) 0.16 g (0%) 0.61 g (1%)
22. Crackers, melba toast, rye (includes pumpernickel) - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.68 mg (26%)389 kcal (19%)77.3 g (59%)3.4 g (5%)11.6 g (21%)
  Typical Serving size of .5 oz (or 14.2g):
   0.52 mg (4%) 55.24 kcal (3%) 10.98 g (8%) 0.48 g (1%) 1.65 g (3%)
  Other serving sizes 1 toast (or 5g):
  0.18 mg (1%) 19.45 kcal (1%) 3.87 g (3%) 0.17 g (0%) 0.58 g (1%)
23. Crackers, standard snack-type, regular, low salt - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.6 mg (26%)502 kcal (25%)61 g (47%)25.3 g (39%)7.4 g (13%)
  Typical Serving size of .5 oz (or 14.2g):
   0.51 mg (4%) 71.28 kcal (4%) 8.66 g (7%) 3.59 g (6%) 1.05 g (2%)
  Other serving sizes 1 cup and bite size (or 62g):
  2.23 mg (16%) 311.24 kcal (16%) 37.82 g (29%) 15.69 g (24%) 4.59 g (8%)
  Other serving sizes 1 cup and crushed (or 72g):
  2.59 mg (19%) 361.44 kcal (18%) 43.92 g (34%) 18.22 g (28%) 5.33 g (10%)
  Other serving sizes 1 cracker and rectangular (or 4g):
  0.14 mg (1%) 20.08 kcal (1%) 2.44 g (2%) 1.01 g (2%) 0.3 g (1%)
  Other serving sizes 1 cracker and oval (or 3g):
  0.11 mg (1%) 15.06 kcal (1%) 1.83 g (1%) 0.76 g (1%) 0.22 g (0%)
  Other serving sizes 1 cracker and round (or 3g):
  0.11 mg (1%) 15.06 kcal (1%) 1.83 g (1%) 0.76 g (1%) 0.22 g (0%)
24. Crackers, milk - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.58 mg (26%)455 kcal (23%)69.7 g (54%)15.8 g (24%)7.6 g (14%)
  Typical Serving size of .5 oz (or 14.2g):
   0.51 mg (4%) 64.61 kcal (3%) 9.9 g (8%) 2.24 g (3%) 1.08 g (2%)
  Other serving sizes 1 cracker (or 11g):
  0.39 mg (3%) 50.05 kcal (3%) 7.67 g (6%) 1.74 g (3%) 0.84 g (2%)
25. Crackers, whole-wheat, reduced fat - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.56 mg (25%)416 kcal (21%)75.52 g (58%)7.59 g (12%)11.34 g (20%)
  Typical Serving size of 1 serving (or 29g):
   1.03 mg (7%) 120.64 kcal (6%) 21.9 g (17%) 2.2 g (3%) 3.29 g (6%)
  Other serving sizes 1 cracker (or 4.2g):
  0.15 mg (1%) 17.47 kcal (1%) 3.17 g (2%) 0.32 g (0%) 0.48 g (1%)
  Other serving sizes 6 Triscuits and regular size (or 29g):
  1.03 mg (7%) 120.64 kcal (6%) 21.9 g (17%) 2.2 g (3%) 3.29 g (6%)
26. Crackers, whole-wheat - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.34 mg (24%)427 kcal (21%)69.55 g (54%)14.13 g (22%)10.58 g (19%)
  Typical Serving size of 1 serving (or 28g):
   0.94 mg (7%) 119.56 kcal (6%) 19.47 g (15%) 3.96 g (6%) 2.96 g (5%)
  Other serving sizes 6 crackers, Triscuits and regular size (or 28g):
  0.94 mg (7%) 119.56 kcal (6%) 19.47 g (15%) 3.96 g (6%) 2.96 g (5%)
  Other serving sizes 1 cracker (or 4.6g):
  0.15 mg (1%) 19.64 kcal (1%) 3.2 g (2%) 0.65 g (1%) 0.49 g (1%)
  Other serving sizes .5 oz (or 14.2g):
  0.47 mg (3%) 60.63 kcal (3%) 9.88 g (8%) 2.01 g (3%) 1.5 g (3%)
  Other serving sizes 1 cup and crushed (or 94g):
  3.14 mg (22%) 401.38 kcal (20%) 65.38 g (50%) 13.28 g (20%) 9.95 g (18%)
  Other serving sizes 10 Triscuit Bits (or 10g):
  0.33 mg (2%) 42.7 kcal (2%) 6.96 g (5%) 1.41 g (2%) 1.06 g (2%)
27. Crackers, matzo, plain - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.16 mg (23%)395 kcal (20%)83.7 g (64%)1.4 g (2%)10 g (18%)
  Typical Serving size of .5 oz (or 14.2g):
   0.45 mg (3%) 56.09 kcal (3%) 11.89 g (9%) 0.2 g (0%) 1.42 g (3%)
  Other serving sizes 1 matzo (or 28g):
  0.88 mg (6%) 110.6 kcal (6%) 23.44 g (18%) 0.39 g (1%) 2.8 g (5%)
28. Crackers, whole-wheat, low salt - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.08 mg (22%)443 kcal (22%)68.6 g (53%)17.2 g (26%)8.8 g (16%)
  Typical Serving size of .5 oz (or 14.2g):
   0.44 mg (3%) 62.91 kcal (3%) 9.74 g (7%) 2.44 g (4%) 1.25 g (2%)
  Other serving sizes 1 cup and crushed (or 94g):
  2.9 mg (21%) 416.42 kcal (21%) 64.48 g (50%) 16.17 g (25%) 8.27 g (15%)
  Other serving sizes 1 cracker (or 4g):
  0.12 mg (1%) 17.72 kcal (1%) 2.74 g (2%) 0.69 g (1%) 0.35 g (1%)
  Other serving sizes 1 cracker and square (or 4g):
  0.12 mg (1%) 17.72 kcal (1%) 2.74 g (2%) 0.69 g (1%) 0.35 g (1%)
  Other serving sizes 10 Triscuit Bits (or 10g):
  0.31 mg (2%) 44.3 kcal (2%) 6.86 g (5%) 1.72 g (3%) 0.88 g (2%)
29. Crackers, rye, wafers, seasoned - Iron
  Nutritional Value : 15 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.04 mg (22%)381 kcal (19%)73.8 g (57%)9.2 g (14%)9 g (16%)
  Typical Serving size of .5 oz (or 14.2g):
   0.43 mg (3%) 54.1 kcal (3%) 10.48 g (8%) 1.31 g (2%) 1.28 g (2%)
  Other serving sizes 1 cracker and triple (or 22g):
  0.67 mg (5%) 83.82 kcal (4%) 16.24 g (12%) 2.02 g (3%) 1.98 g (4%)
30. Crackers, standard snack-type, sandwich, with peanut butter filling - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.77 mg (20%)494 kcal (25%)58.38 g (45%)24.54 g (38%)11.47 g (20%)
  Typical Serving size of .5 oz (or 14.2g):
   0.39 mg (3%) 70.15 kcal (4%) 8.29 g (6%) 3.48 g (5%) 1.63 g (3%)
  Other serving sizes 1 cracker and sandwich (or 7g):
  0.19 mg (1%) 34.58 kcal (2%) 4.09 g (3%) 1.72 g (3%) 0.8 g (1%)
31. Crackers, cheese, sandwich-type with peanut butter filling - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.72 mg (19%)496 kcal (25%)56.74 g (44%)25.12 g (39%)12.41 g (22%)
  Typical Serving size of .5 oz (or 14.2g):
   0.39 mg (3%) 70.43 kcal (4%) 8.06 g (6%) 3.57 g (5%) 1.76 g (3%)
  Other serving sizes 1 cup and crushed (or 83g):
  2.26 mg (16%) 411.68 kcal (21%) 47.09 g (36%) 20.85 g (32%) 10.3 g (18%)
  Other serving sizes 6 cracker (or 39g):
  1.06 mg (8%) 193.44 kcal (10%) 22.13 g (17%) 9.8 g (15%) 4.84 g (9%)
  Other serving sizes 1 sandwich (or 6.5g):
  0.18 mg (1%) 32.24 kcal (2%) 3.69 g (3%) 1.63 g (3%) 0.81 g (1%)
32. Crackers, rusk toast - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.72 mg (19%)407 kcal (20%)72.3 g (56%)7.2 g (11%)13.5 g (24%)
  Typical Serving size of .5 oz (or 14.2g):
   0.39 mg (3%) 57.79 kcal (3%) 10.27 g (8%) 1.02 g (2%) 1.92 g (3%)
  Other serving sizes 1 rusk (or 10g):
  0.27 mg (2%) 40.7 kcal (2%) 7.23 g (6%) 0.72 g (1%) 1.35 g (2%)
33. Crackers, matzo, egg - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.7 mg (19%)391 kcal (20%)78.6 g (60%)2.1 g (3%)12.3 g (22%)
  Typical Serving size of .5 oz (or 14.2g):
   0.38 mg (3%) 55.52 kcal (3%) 11.16 g (9%) 0.3 g (0%) 1.75 g (3%)
  Other serving sizes 1 matzo (or 28g):
  0.76 mg (5%) 109.48 kcal (5%) 22.01 g (17%) 0.59 g (1%) 3.44 g (6%)
34. Crackers, wheat, sandwich, with peanut butter filling - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.67 mg (19%)495 kcal (25%)53.8 g (41%)26.7 g (41%)13.5 g (24%)
  Typical Serving size of .5 oz (or 14.2g):
   0.38 mg (3%) 70.29 kcal (4%) 7.64 g (6%) 3.79 g (6%) 1.92 g (3%)
  Other serving sizes 1 cracker and sandwich (or 7g):
  0.19 mg (1%) 34.65 kcal (2%) 3.77 g (3%) 1.87 g (3%) 0.95 g (2%)
35. Crackers, wheat, sandwich, with cheese filling - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.62 mg (19%)497 kcal (25%)58.2 g (45%)25 g (38%)9.8 g (18%)
  Typical Serving size of .5 oz (or 14.2g):
   0.37 mg (3%) 70.57 kcal (4%) 8.26 g (6%) 3.55 g (5%) 1.39 g (2%)
  Other serving sizes 1 cracker and sandwich (or 7g):
  0.18 mg (1%) 34.79 kcal (2%) 4.07 g (3%) 1.75 g (3%) 0.69 g (1%)
36. Crackers, rye, sandwich-type with cheese filling - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.45 mg (18%)481 kcal (24%)60.8 g (47%)22.3 g (34%)9.2 g (16%)
  Typical Serving size of .5 oz (or 14.2g):
   0.35 mg (3%) 68.3 kcal (3%) 8.63 g (7%) 3.17 g (5%) 1.31 g (2%)
  Other serving sizes 1 cracker and sandwich (or 7g):
  0.17 mg (1%) 33.67 kcal (2%) 4.26 g (3%) 1.56 g (2%) 0.64 g (1%)
37. Crackers, crispbread, rye - Iron
  Nutritional Value : 15 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.43 mg (17%)366 kcal (18%)82.2 g (63%)1.3 g (2%)7.9 g (14%)
  Typical Serving size of .5 oz (or 14.2g):
   0.35 mg (3%) 51.97 kcal (3%) 11.67 g (9%) 0.18 g (0%) 1.12 g (2%)
  Other serving sizes 1 cup and crushed (or 55g):
  1.34 mg (10%) 201.3 kcal (10%) 45.21 g (35%) 0.72 g (1%) 4.35 g (8%)
  Other serving sizes 1 crispbread (or 10g):
  0.24 mg (2%) 36.6 kcal (2%) 8.22 g (6%) 0.13 g (0%) 0.79 g (1%)
  Other serving sizes 1 wafer and thin (or 2g):
  0.05 mg (0%) 7.32 kcal (0%) 1.64 g (1%) 0.03 g (0%) 0.16 g (0%)
  Other serving sizes 1 wafer (or 10g):
  0.24 mg (2%) 36.6 kcal (2%) 8.22 g (6%) 0.13 g (0%) 0.79 g (1%)
  Other serving sizes 1 cracker and Norwegian flatbread (4-3/4 x 2-3/4 x 1/16) (or 5.8g):
  0.14 mg (1%) 21.23 kcal (1%) 4.77 g (4%) 0.08 g (0%) 0.46 g (1%)
  Other serving sizes 1 wafer and Rye Krisp (triple cracker) (or 25g):
  0.61 mg (4%) 91.5 kcal (5%) 20.55 g (16%) 0.33 g (1%) 1.98 g (4%)
  Other serving sizes 1 crispbread and Wasa rye (or 10g):
  0.24 mg (2%) 36.6 kcal (2%) 8.22 g (6%) 0.13 g (0%) 0.79 g (1%)
38. Crackers, standard snack-type, sandwich, with cheese filling - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.39 mg (17%)477 kcal (24%)61.7 g (47%)21.1 g (32%)9.3 g (17%)
  Typical Serving size of .5 oz (or 14.2g):
   0.34 mg (2%) 67.73 kcal (3%) 8.76 g (7%) 3 g (5%) 1.32 g (2%)
  Other serving sizes 1 cracker and sandwich (or 7g):
  0.17 mg (1%) 33.39 kcal (2%) 4.32 g (3%) 1.48 g (2%) 0.65 g (1%)
39. Crackers, cheese, sandwich-type with cheese filling - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.13 mg (15%)490 kcal (25%)58.76 g (45%)24.41 g (38%)8.92 g (16%)
  Typical Serving size of 6 cracker 1 cracker = 6.5g (or 39g):
   0.83 mg (6%) 191.1 kcal (10%) 22.92 g (18%) 9.52 g (15%) 3.48 g (6%)






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