Welcome to the nutritional iron content in 2 different types of garlic, ranging from 5.65 mg to 1.7 mg per 100g. The basic type of garlic is Garlic, raw, where the amount of iron in 100g is 1.7 mg.
The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.
Garlic, raw - Nutritional Content and Chart
The full nutrition content, RDA percentages and levels for Garlic, raw should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable 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 149 kcal (7% RDA), the amount of Protein is 6.36 g (11% RDA), the amount of Fat is 0.5 g (1% RDA) and the amount of Carbohydrate is 33.06 g (25% 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 garlic.
Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Garlic, raw has a nutritional value score of 18 out of 100.Comparing the iron content and the nutritional density in 100g for Garlic, raw; 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 garlic 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 Garlic, raw, in 100g contains 1.7 mg of iron. As a percentage of the RDA this is 12 %. Therefore, spinach has 1 mg more iron than Garlic, raw. In terms of iron percentage this is 59 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Garlic, raw has a nutritional value score of 18 out of 100.The highest content of iron in the food items under the general description or type of garlic, is Spices, garlic powder with 5.65 mg of iron per 100g. Comparing spinach with Spices, garlic powder; Spices, garlic powder has 2.95 mg more iron than spinach. In terms of iron percentage this is 109 % more iron.
Amount of iron per 100 Calories
100 calories of garlic, raw is a serving size of 0.67 g, and the amount of Iron is 1.14 mg (8.05% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 4.27 g (7.38% RDA), Fat 0.34 g (0.67% RDA), Carbohydrate 22.19 g (16.78% 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 cup (or 136 g)
For the food Garlic, raw the typical serving size is 1 cup (or 136 g) which contains 2.31 mg of Iron. The iron percentage of the recommended daily value for this serving is 17 %.To give 100% of the RDA, 5.9 servings of the typical serving size 1 cup (or 136 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 202.64 kcal, the Protein content is 8.65 g, the Fat content is 0.68 g and the Carbohydrate content is 44.96 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 Garlic, raw
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 cup or 136 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 24.0 (kcal).The number of calories from Fat is 5.7 (kcal).The total calories from carbohydrate is 172.6 (kcal).
Milligrams of iron in garlic (per 100g)
This list of 2 types of garlic, is brought to you by www.dietandfitnesstoday.com and ranges from Spices, garlic powder through to Garlic, raw 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 garlic.
The list below gives the total iron content in the 2 items from the general description 'garlic' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate.
The corresponding Calories for garlic ranked by the amount of iron per 100g is shown below in the garlic calories chart. 
Effect of Preparation and Storage on iron
The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 1 item. The highest amount of iron from the 1 raw items is in Garlic, raw where the content is 1.7 mg per 100g.Average Content for garlic
The average (or more correctly the arithmetic mean) amount of iron contained in 100g of garlic, based on the list below of 2 different items under the general description of garlic, is 3.68 mg of iron. This average value corresponds to 26.29 % 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 240.00 kcal, the average amount of Protein is 11.46 g, the average amount of Fat is 0.62 g and the average amount of Carbohydrate is g. For this serving the amount of Calories is 331 kcal, the amount of Protein is 16.55 g, the amount of Fat is 0.73 g and the amount of Carbohydrate is 72.73 g.Highest iron Content per 100g
Using the list below for the 2 different garlic nutrition entries in our database, the highest amount of iron is found in Spices, garlic powder which contains 5.65 mg of iron per 100g. The associated percentage of RDA is 40 %. For this 100g serving the Calories content is 331 kcal, the Protein content is 16.55 g, the Fat content is 0.73 g, the Carbohydrate content is 72.73 g. 
The lowest amount of iron in 100g is in Garlic, raw which contains 1.7 mg. This gives as percentage of the recommended daily allowance 12 % of the RDA. For this 100g serving the amount of Calories is 149 kcal, the amount of Protein is 6.36 g, the amount of Fat is 0.5 g, the amount of Carbohydrate is 33.06 g.
The difference between the highest and lowest values gives a iron range of 3.95 mg per 100g. The range for the other nutrients are as follows; 182 kcal for Calories, 10.19 g for Protein, 0.23 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 Garlic, raw contains 1.7 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 Garlic, raw which contains 2.31 mg in 1 cup (or 136 g). The percentage of the recommended daily value for this serving is 17 %. For this serving the Calories content is 202.64 kcal, the Protein content is 8.65 g, the Fat content is 0.68 g and the Carbohydrate content is 44.96 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 high in iron.
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