Welcome to the Iron nutritional content for 83 different types of nuts ranging from 6.68 to 0.13 mg 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 nutrition breakdown to answer the question how much Iron is found in nuts?

The list below, brought to you by dietandfitnesstoday.com, gives the total Iron content in the 83 items from the general description 'nuts' each of which show the Iron amount as well as calories and common serving sizes. These 83 types of nuts range from Nuts, cashew nuts, raw through to Nuts, coconut cream, canned, sweetened and are ranked by the content or amount per 100g.

An example from the list below under the general description of nuts is Nuts, cashew nuts, oil roasted, without salt added and in this food example the amount of Iron per 100g is 6.05 mg. This corresponds to 43.21 % of the RDA for Iron. The associated calorie content for this food item is 580 kcal per 100g, which is 29 % of the recommended daily calorie allowance.The top 50 food items are shown in the graph below, where each item is listed at the bottom of the page.

nuts iron per 100g

Average Value for nuts

The average (or more correctly the arithmetic mean) amount of Iron contained in 100g of nuts, based on the list below of 83 different items under the general description of nuts, is 2.84 mg of Iron. This averge value corresponds to 20.29 % of the recommended dietary allowance (or RDA). The average calories for the foods listed is 499.08 kcal which is 25 % of the daily value for calories per 100g serving.

Median Value for nuts

The median value of Iron is found in Nuts, macadamia nuts, dry roasted, without salt added which in 100g contains 2.65 mg of Iron. The calories for the median food listed is 718 kcal which is 35.9 % of the daily value for calories per 100g serving.

Highest Iron Content per 100g

Using the list below for the 83 different nuts nutrition entries in our database, the highest amount of Iron is found in Nuts, cashew nuts, raw which contains 6.68 mg of Iron per 100g. The associated percentage of RDA is 47.71 % and provides a calorie content of 553 kcal in 100g. The lowest amount of Iron is in Nuts, coconut cream, canned, sweetened which in 100g contains 0.13 mg of Iron. This gives as percentage of the recommended daily allowance 0.93 % of the RDA. The corresponding calories in 100g for Nuts, coconut cream, canned, sweetened is 357 kcal.

The difference between the highest and lowest values gives a range of 6.55 mg of Iron per 100g. The range of calories for these foods is from 553 kcal through to 357 kcal. The equivalent percentage of the daily recommended calories is 28 % through to 17.85 % for a 2000 Calorie per day diet.

This gives a range for the recommended nutrition value for the foods listed below from 47.71 % of the daily recommended value through to the lowest nutritional percentage of 0.93 % of the Iron daily value. The recommended daily allowance (also referred to as recommended dietary allowance) is 14 mg of Iron.

From this list of foods there are zero foods which contain greater than 50% of the RDA per 100g of Iron.

Highest Amount of Iron per Serving

Please remember that the above gives an accurate value in 100g for high Iron foods. For example 100g of Nuts, cashew nuts, oil roasted, without salt added contains 6.05 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.

For Nuts, cashew nuts, raw, which contains the highest amount of Iron in 100 g, the amount of Iron in a typical serving of 1 oz (or 28.35 g) is 1.89 mg.This is 13.5 % of the recommended daily value.

The food with the highest Iron content per typical serving is Nuts, almond butter, plain, with salt added which contains 8.73 mg in 1 cup (or 250 g).The precentage of the recommended daily value for this serving is 62.36 %.

For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Iron content.

Summary

From the list below you can find a full nutrition breakdown for all foods containing Iron which can be scaled for different servings and quantities. We have also sorted our complete nutrition and vitamin database of over 7000 foods, to give a list of high Iron content in foods




 

Nuts Iron Content per 100g

 
Iron in 100g of 'nuts', click a link for different servings.
1. Nuts, cashew nuts, raw - Iron
  6.68 mg of Iron per 100g (47.71 %DV).
  For this serving the amount of Calories is 553 kcal per 100g(28 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 1.89 mg (13.5 %DV).  Calories per serving are 156.78 kcal (8 %DV cals).
2. Nuts, cashew nuts, oil roasted, without salt added - Iron
  6.05 mg of Iron per 100g (43.21 %DV).
  For this serving the amount of Calories is 580 kcal per 100g(29 %DV cals).
  A typical serving of 1 cup, whole (or 129g), Iron nutritional content is 7.8 mg (55.71 %DV).  Calories per serving are 748.2 kcal (37 %DV cals).
  Other food servings - 1 cup, halves and pieces (or 129g), Iron content is 7.8 mg (55.71 %DV).  Calories per serving are 748.2 kcal (37 %DV cals).
  Other food servings - 1 oz (18 kernels) (or 28.35g), Iron content is 1.72 mg (12.29 %DV).  Calories per serving are 164.43 kcal (8 %DV cals).
3. Nuts, cashew nuts, oil roasted, with salt added - Iron
  6.05 mg of Iron per 100g (43.21 %DV).
  For this serving the amount of Calories is 581 kcal per 100g(29 %DV cals).
  A typical serving of 1 cup, whole (or 129g), Iron nutritional content is 7.8 mg (55.71 %DV).  Calories per serving are 749.49 kcal (37 %DV cals).
  Other food servings - 1 cup, halves and pieces (or 129g), Iron content is 7.8 mg (55.71 %DV).  Calories per serving are 749.49 kcal (37 %DV cals).
  Other food servings - 1 oz (18 kernels) (or 28.35g), Iron content is 1.72 mg (12.29 %DV).  Calories per serving are 164.71 kcal (8 %DV cals).
4. Nuts, cashew nuts, dry roasted, without salt added - Iron
  6 mg of Iron per 100g (42.86 %DV).
  For this serving the amount of Calories is 574 kcal per 100g(29 %DV cals).
  A typical serving of 1 cup, halves and whole (or 137g), Iron nutritional content is 8.22 mg (58.71 %DV).  Calories per serving are 786.38 kcal (39 %DV cals).
  Other food servings - 1 tbsp (or 8.6g), Iron content is 0.52 mg (3.71 %DV).  Calories per serving are 49.36 kcal (2 %DV cals).
  Other food servings - 1 oz (or 28.35g), Iron content is 1.7 mg (12.14 %DV).  Calories per serving are 162.73 kcal (8 %DV cals).
5. Nuts, cashew nuts, dry roasted, with salt added - Iron
  6 mg of Iron per 100g (42.86 %DV).
  For this serving the amount of Calories is 574 kcal per 100g(29 %DV cals).
  A typical serving of 1 cup, halves and whole (or 137g), Iron nutritional content is 8.22 mg (58.71 %DV).  Calories per serving are 786.38 kcal (39 %DV cals).
  Other food servings - 1 oz (or 28.35g), Iron content is 1.7 mg (12.14 %DV).  Calories per serving are 162.73 kcal (8 %DV cals).
6. Nuts, pine nuts, dried - Iron
  5.53 mg of Iron per 100g (39.5 %DV).
  For this serving the amount of Calories is 673 kcal per 100g(34 %DV cals).
  A typical serving of 1 cup (or 135g), Iron nutritional content is 7.47 mg (53.36 %DV).  Calories per serving are 908.55 kcal (45 %DV cals).
  Other food servings - 1 oz (167 kernels) (or 28.35g), Iron content is 1.57 mg (11.21 %DV).  Calories per serving are 190.8 kcal (10 %DV cals).
  Other food servings - 10 nuts (or 1.7g), Iron content is 0.09 mg (0.64 %DV).  Calories per serving are 11.44 kcal (1 %DV cals).
7. Nuts, mixed nuts, oil roasted, without peanuts, lightly salted - Iron
  5.18 mg of Iron per 100g (37 %DV).
  For this serving the amount of Calories is 607 kcal per 100g(30 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 1.47 mg (10.5 %DV).  Calories per serving are 172.08 kcal (9 %DV cals).
8. Nuts, cashew butter, plain, without salt added - Iron
  5.03 mg of Iron per 100g (35.93 %DV).
  For this serving the amount of Calories is 587 kcal per 100g(29 %DV cals).
  A typical serving of 1 tbsp (or 16g), Iron nutritional content is 0.8 mg (5.71 %DV).  Calories per serving are 93.92 kcal (5 %DV cals).
  Other food servings - 1 oz (or 28.35g), Iron content is 1.43 mg (10.21 %DV).  Calories per serving are 166.41 kcal (8 %DV cals).
9. Nuts, cashew butter, plain, with salt added - Iron
  5.03 mg of Iron per 100g (35.93 %DV).
  For this serving the amount of Calories is 587 kcal per 100g(29 %DV cals).
  A typical serving of 1 tbsp (or 16g), Iron nutritional content is 0.8 mg (5.71 %DV).  Calories per serving are 93.92 kcal (5 %DV cals).
  Other food servings - 1 oz (or 28.35g), Iron content is 1.43 mg (10.21 %DV).  Calories per serving are 166.41 kcal (8 %DV cals).
10. Nuts, hazelnuts or filberts - Iron
  4.7 mg of Iron per 100g (33.57 %DV).
  For this serving the amount of Calories is 628 kcal per 100g(31 %DV cals).
  A typical serving of 1 cup, chopped (or 115g), Iron nutritional content is 5.41 mg (38.64 %DV).  Calories per serving are 722.2 kcal (36 %DV cals).
  Other food servings - 1 cup, ground (or 75g), Iron content is 3.53 mg (25.21 %DV).  Calories per serving are 471 kcal (24 %DV cals).
  Other food servings - 1 cup, whole (or 135g), Iron content is 6.35 mg (45.36 %DV).  Calories per serving are 847.8 kcal (42 %DV cals).
  Other food servings - 1 oz (21 whole kernels) (or 28.35g), Iron content is 1.33 mg (9.5 %DV).  Calories per serving are 178.04 kcal (9 %DV cals).
  Other food servings - 10 nuts (or 14g), Iron content is 0.66 mg (4.71 %DV).  Calories per serving are 87.92 kcal (4 %DV cals).
11. Nuts, hazelnuts or filberts, dry roasted, without salt added - Iron
  4.38 mg of Iron per 100g (31.29 %DV).
  For this serving the amount of Calories is 646 kcal per 100g(32 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 1.24 mg (8.86 %DV).  Calories per serving are 183.14 kcal (9 %DV cals).
12. Nuts, pistachio nuts, dry roasted, without salt added - Iron
  4.03 mg of Iron per 100g (28.79 %DV).
  For this serving the amount of Calories is 567 kcal per 100g(28 %DV cals).
  A typical serving of 1 cup (or 123g), Iron nutritional content is 4.96 mg (35.43 %DV).  Calories per serving are 697.41 kcal (35 %DV cals).
  Other food servings - 1 oz (49 kernels) (or 28.35g), Iron content is 1.14 mg (8.14 %DV).  Calories per serving are 160.74 kcal (8 %DV cals).
  Other food servings - 1 kernel (or 0.7g), Iron content is 0.03 mg (0.21 %DV).  Calories per serving are 3.97 kcal (0 %DV cals).
13. Nuts, pistachio nuts, dry roasted, with salt added - Iron
  4.03 mg of Iron per 100g (28.79 %DV).
  For this serving the amount of Calories is 564 kcal per 100g(28 %DV cals).
  A typical serving of 1 cup (or 123g), Iron nutritional content is 4.96 mg (35.43 %DV).  Calories per serving are 693.72 kcal (35 %DV cals).
  Other food servings - 1 oz (49 kernels) (or 28.35g), Iron content is 1.14 mg (8.14 %DV).  Calories per serving are 159.89 kcal (8 %DV cals).
  Other food servings - 1 kernel (or 0.7g), Iron content is 0.03 mg (0.21 %DV).  Calories per serving are 3.95 kcal (0 %DV cals).
14. Nuts, butternuts, dried - Iron
  4.02 mg of Iron per 100g (28.71 %DV).
  For this serving the amount of Calories is 612 kcal per 100g(31 %DV cals).
  A typical serving of 1 cup (or 120g), Iron nutritional content is 4.82 mg (34.43 %DV).  Calories per serving are 734.4 kcal (37 %DV cals).
  Other food servings - 1 oz (or 28.35g), Iron content is 1.14 mg (8.14 %DV).  Calories per serving are 173.5 kcal (9 %DV cals).
  Other food servings - 1 nutmeat (or 3g), Iron content is 0.12 mg (0.86 %DV).  Calories per serving are 18.36 kcal (1 %DV cals).
15. Nuts, pistachio nuts, raw - Iron
  3.92 mg of Iron per 100g (28 %DV).
  For this serving the amount of Calories is 562 kcal per 100g(28 %DV cals).
  A typical serving of 1 cup (or 123g), Iron nutritional content is 4.82 mg (34.43 %DV).  Calories per serving are 691.26 kcal (35 %DV cals).
  Other food servings - 1 oz (49 kernels) (or 28.35g), Iron content is 1.11 mg (7.93 %DV).  Calories per serving are 159.33 kcal (8 %DV cals).
  Other food servings - 1 kernel (or 0.7g), Iron content is 0.03 mg (0.21 %DV).  Calories per serving are 3.93 kcal (0 %DV cals).
16. Nuts, almonds, dry roasted, without salt added - Iron
  3.83 mg of Iron per 100g (27.36 %DV).
  For this serving the amount of Calories is 595 kcal per 100g(30 %DV cals).
  A typical serving of 1 cup whole kernels (or 138g), Iron nutritional content is 5.29 mg (37.79 %DV).  Calories per serving are 821.1 kcal (41 %DV cals).
  Other food servings - 1 oz (22 whole kernels) (or 28.35g), Iron content is 1.09 mg (7.79 %DV).  Calories per serving are 168.68 kcal (8 %DV cals).
17. Nuts, almonds, dry roasted, with salt added - Iron
  3.83 mg of Iron per 100g (27.36 %DV).
  For this serving the amount of Calories is 595 kcal per 100g(30 %DV cals).
  A typical serving of 1 cup whole kernels (or 138g), Iron nutritional content is 5.29 mg (37.79 %DV).  Calories per serving are 821.1 kcal (41 %DV cals).
  Other food servings - 1 oz (22 whole kernels) (or 28.35g), Iron content is 1.09 mg (7.79 %DV).  Calories per serving are 168.68 kcal (8 %DV cals).
18. Nuts, almonds - Iron
  3.72 mg of Iron per 100g (26.57 %DV).
  For this serving the amount of Calories is 575 kcal per 100g(29 %DV cals).
  A typical serving of 1 cup, ground (or 95g), Iron nutritional content is 3.53 mg (25.21 %DV).  Calories per serving are 546.25 kcal (27 %DV cals).
  Other food servings - 1 cup, sliced (or 92g), Iron content is 3.42 mg (24.43 %DV).  Calories per serving are 529 kcal (26 %DV cals).
  Other food servings - 1 cup, slivered (or 108g), Iron content is 4.02 mg (28.71 %DV).  Calories per serving are 621 kcal (31 %DV cals).
  Other food servings - 1 cup, whole (or 143g), Iron content is 5.32 mg (38 %DV).  Calories per serving are 822.25 kcal (41 %DV cals).
  Other food servings - 1 oz (23 whole kernels) (or 28.35g), Iron content is 1.05 mg (7.5 %DV).  Calories per serving are 163.01 kcal (8 %DV cals).
  Other food servings - 1 almond (or 1.2g), Iron content is 0.04 mg (0.29 %DV).  Calories per serving are 6.9 kcal (0 %DV cals).
19. Nuts, mixed nuts, dry roasted, with peanuts, with salt added - Iron
  3.7 mg of Iron per 100g (26.43 %DV).
  For this serving the amount of Calories is 594 kcal per 100g(30 %DV cals).
  A typical serving of 1 cup (or 137g), Iron nutritional content is 5.07 mg (36.21 %DV).  Calories per serving are 813.78 kcal (41 %DV cals).
  Other food servings - 1 oz (or 28.35g), Iron content is 1.05 mg (7.5 %DV).  Calories per serving are 168.4 kcal (8 %DV cals).
20. Nuts, mixed nuts, dry roasted, with peanuts, without salt added - Iron
  3.7 mg of Iron per 100g (26.43 %DV).
  For this serving the amount of Calories is 594 kcal per 100g(30 %DV cals).
  A typical serving of 1 cup (or 137g), Iron nutritional content is 5.07 mg (36.21 %DV).  Calories per serving are 813.78 kcal (41 %DV cals).
  Other food servings - 1 oz (or 28.35g), Iron content is 1.05 mg (7.5 %DV).  Calories per serving are 168.4 kcal (8 %DV cals).
21. Nuts, macadamia nuts, raw - Iron
  3.69 mg of Iron per 100g (26.36 %DV).
  For this serving the amount of Calories is 718 kcal per 100g(36 %DV cals).
  A typical serving of 1 cup, whole or halves (or 134g), Iron nutritional content is 4.94 mg (35.29 %DV).  Calories per serving are 962.12 kcal (48 %DV cals).
  Other food servings - 1 oz (10-12 kernels) (or 28.35g), Iron content is 1.05 mg (7.5 %DV).  Calories per serving are 203.55 kcal (10 %DV cals).
22. Nuts, almonds, oil roasted, with salt added - Iron
  3.68 mg of Iron per 100g (26.29 %DV).
  For this serving the amount of Calories is 607 kcal per 100g(30 %DV cals).
  A typical serving of 1 cup whole kernels (or 157g), Iron nutritional content is 5.78 mg (41.29 %DV).  Calories per serving are 952.99 kcal (48 %DV cals).
  Other food servings - 1 oz (22 whole kernels) (or 28.35g), Iron content is 1.04 mg (7.43 %DV).  Calories per serving are 172.08 kcal (9 %DV cals).
23. Nuts, almonds, oil roasted, without salt added - Iron
  3.68 mg of Iron per 100g (26.29 %DV).
  For this serving the amount of Calories is 607 kcal per 100g(30 %DV cals).
  A typical serving of 1 cup whole kernels (or 157g), Iron nutritional content is 5.78 mg (41.29 %DV).  Calories per serving are 952.99 kcal (48 %DV cals).
  Other food servings - 1 oz (22 whole kernels) (or 28.35g), Iron content is 1.04 mg (7.43 %DV).  Calories per serving are 172.08 kcal (9 %DV cals).
24. Nuts, pilinuts, dried - Iron
  3.53 mg of Iron per 100g (25.21 %DV).
  For this serving the amount of Calories is 719 kcal per 100g(36 %DV cals).
  A typical serving of 1 cup (or 120g), Iron nutritional content is 4.24 mg (30.29 %DV).  Calories per serving are 862.8 kcal (43 %DV cals).
  Other food servings - 1 oz (15 kernels) (or 28.35g), Iron content is 1 mg (7.14 %DV).  Calories per serving are 203.84 kcal (10 %DV cals).
25. Nuts, almond butter, plain, with salt added - Iron
  3.49 mg of Iron per 100g (24.93 %DV).
  For this serving the amount of Calories is 614 kcal per 100g(31 %DV cals).
  A typical serving of 1 cup (or 250g), Iron nutritional content is 8.73 mg (62.36 %DV).  Calories per serving are 1535 kcal (77 %DV cals).
  Other food servings - 1 tbsp (or 16g), Iron content is 0.56 mg (4 %DV).  Calories per serving are 98.24 kcal (5 %DV cals).
26. Nuts, almond butter, plain, without salt added - Iron
  3.49 mg of Iron per 100g (24.93 %DV).
  For this serving the amount of Calories is 614 kcal per 100g(31 %DV cals).
  A typical serving of 1 cup (or 250g), Iron nutritional content is 8.73 mg (62.36 %DV).  Calories per serving are 1535 kcal (77 %DV cals).
  Other food servings - 1 tbsp (or 16g), Iron content is 0.56 mg (4 %DV).  Calories per serving are 98.24 kcal (5 %DV cals).
27. Nuts, coconut meat, dried (desiccated), toasted - Iron
  3.39 mg of Iron per 100g (24.21 %DV).
  For this serving the amount of Calories is 592 kcal per 100g(30 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.96 mg (6.86 %DV).  Calories per serving are 167.83 kcal (8 %DV cals).
28. Nuts, chestnuts, japanese, dried - Iron
  3.38 mg of Iron per 100g (24.14 %DV).
  For this serving the amount of Calories is 360 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 155g), Iron nutritional content is 5.24 mg (37.43 %DV).  Calories per serving are 558 kcal (28 %DV cals).
  Other food servings - 1 oz (or 28.35g), Iron content is 0.96 mg (6.86 %DV).  Calories per serving are 102.06 kcal (5 %DV cals).
29. Nuts, coconut meat, dried (desiccated), creamed - Iron
  3.36 mg of Iron per 100g (24 %DV).
  For this serving the amount of Calories is 684 kcal per 100g(34 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.95 mg (6.79 %DV).  Calories per serving are 193.91 kcal (10 %DV cals).
30. Nuts, coconut meat, dried (desiccated), not sweetened - Iron
  3.32 mg of Iron per 100g (23.71 %DV).
  For this serving the amount of Calories is 660 kcal per 100g(33 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.94 mg (6.71 %DV).  Calories per serving are 187.11 kcal (9 %DV cals).
31. Nuts, coconut milk, canned (liquid expressed from grated meat and water) - Iron
  3.3 mg of Iron per 100g (23.57 %DV).
  For this serving the amount of Calories is 197 kcal per 100g(10 %DV cals).
  A typical serving of 1 cup (or 226g), Iron nutritional content is 7.46 mg (53.29 %DV).  Calories per serving are 445.22 kcal (22 %DV cals).
  Other food servings - 1 tbsp (or 15g), Iron content is 0.5 mg (3.57 %DV).  Calories per serving are 29.55 kcal (1 %DV cals).
32. Nuts, hazelnuts or filberts, blanched - Iron
  3.3 mg of Iron per 100g (23.57 %DV).
  For this serving the amount of Calories is 629 kcal per 100g(31 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.94 mg (6.71 %DV).  Calories per serving are 178.32 kcal (9 %DV cals).
33. Nuts, almonds, blanched - Iron
  3.28 mg of Iron per 100g (23.43 %DV).
  For this serving the amount of Calories is 590 kcal per 100g(30 %DV cals).
  A typical serving of 1 cup whole kernels (or 145g), Iron nutritional content is 4.76 mg (34 %DV).  Calories per serving are 855.5 kcal (43 %DV cals).
  Other food servings - 1 tbsp (or 9.1g), Iron content is 0.3 mg (2.14 %DV).  Calories per serving are 53.69 kcal (3 %DV cals).
  Other food servings - 1 oz (or 28.35g), Iron content is 0.93 mg (6.64 %DV).  Calories per serving are 167.27 kcal (8 %DV cals).
34. Nuts, walnuts, black, dried - Iron
  3.12 mg of Iron per 100g (22.29 %DV).
  For this serving the amount of Calories is 618 kcal per 100g(31 %DV cals).
  A typical serving of 1 cup, chopped (or 125g), Iron nutritional content is 3.9 mg (27.86 %DV).  Calories per serving are 772.5 kcal (39 %DV cals).
  Other food servings - 1 tbsp (or 7.8g), Iron content is 0.24 mg (1.71 %DV).  Calories per serving are 48.2 kcal (2 %DV cals).
  Other food servings - 1 oz (or 28.35g), Iron content is 0.88 mg (6.29 %DV).  Calories per serving are 175.2 kcal (9 %DV cals).
35. Nuts, pine nuts, pinyon, dried - Iron
  3.06 mg of Iron per 100g (21.86 %DV).
  For this serving the amount of Calories is 629 kcal per 100g(31 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.87 mg (6.21 %DV).  Calories per serving are 178.32 kcal (9 %DV cals).
  Other food servings - 10 nuts (or 1g), Iron content is 0.03 mg (0.21 %DV).  Calories per serving are 6.29 kcal (0 %DV cals).
36. Nuts, walnuts, english - Iron
  2.91 mg of Iron per 100g (20.79 %DV).
  For this serving the amount of Calories is 654 kcal per 100g(33 %DV cals).
  A typical serving of 1 cup, chopped (or 117g), Iron nutritional content is 3.4 mg (24.29 %DV).  Calories per serving are 765.18 kcal (38 %DV cals).
  Other food servings - 1 cup, ground (or 80g), Iron content is 2.33 mg (16.64 %DV).  Calories per serving are 523.2 kcal (26 %DV cals).
  Other food servings - 1 cup, in shell, edible yield (7 nuts) (or 28g), Iron content is 0.81 mg (5.79 %DV).  Calories per serving are 183.12 kcal (9 %DV cals).
  Other food servings - 1 cup shelled (50 halves) (or 100g), Iron content is 2.91 mg (20.79 %DV).  Calories per serving are 654 kcal (33 %DV cals).
  Other food servings - 1 cup pieces or chips (or 120g), Iron content is 3.49 mg (24.93 %DV).  Calories per serving are 784.8 kcal (39 %DV cals).
  Other food servings - 1 oz (14 halves) (or 28.35g), Iron content is 0.82 mg (5.86 %DV).  Calories per serving are 185.41 kcal (9 %DV cals).
37. Nuts, almonds, honey roasted, unblanched - Iron
  2.83 mg of Iron per 100g (20.21 %DV).
  For this serving the amount of Calories is 594 kcal per 100g(30 %DV cals).
  A typical serving of 1 cup whole kernels (or 144g), Iron nutritional content is 4.08 mg (29.14 %DV).  Calories per serving are 855.36 kcal (43 %DV cals).
  Other food servings - 1 oz (or 28.35g), Iron content is 0.8 mg (5.71 %DV).  Calories per serving are 168.4 kcal (8 %DV cals).
38. Nuts, pecans, dry roasted, with salt added - Iron
  2.8 mg of Iron per 100g (20 %DV).
  For this serving the amount of Calories is 710 kcal per 100g(36 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.79 mg (5.64 %DV).  Calories per serving are 201.29 kcal (10 %DV cals).
39. Nuts, pecans, dry roasted, without salt added - Iron
  2.8 mg of Iron per 100g (20 %DV).
  For this serving the amount of Calories is 710 kcal per 100g(36 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.79 mg (5.64 %DV).  Calories per serving are 201.29 kcal (10 %DV cals).
40. Nuts, macadamia nuts, dry roasted, with salt added - Iron
  2.65 mg of Iron per 100g (18.93 %DV).
  For this serving the amount of Calories is 716 kcal per 100g(36 %DV cals).
  A typical serving of 1 cup, whole or halves (or 132g), Iron nutritional content is 3.5 mg (25 %DV).  Calories per serving are 945.12 kcal (47 %DV cals).
  Other food servings - 1 oz (10-12 kernels) (or 28.35g), Iron content is 0.75 mg (5.36 %DV).  Calories per serving are 202.99 kcal (10 %DV cals).
41. Nuts, macadamia nuts, dry roasted, without salt added - Iron
  2.65 mg of Iron per 100g (18.93 %DV).
  For this serving the amount of Calories is 718 kcal per 100g(36 %DV cals).
  A typical serving of 1 cup, whole or halves (or 132g), Iron nutritional content is 3.5 mg (25 %DV).  Calories per serving are 947.76 kcal (47 %DV cals).
  Other food servings - 1 oz (10-12 kernels) (or 28.35g), Iron content is 0.75 mg (5.36 %DV).  Calories per serving are 203.55 kcal (10 %DV cals).
42. Nuts, mixed nuts, oil roasted, with peanuts, lightly salted - Iron
  2.61 mg of Iron per 100g (18.64 %DV).
  For this serving the amount of Calories is 607 kcal per 100g(30 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.74 mg (5.29 %DV).  Calories per serving are 172.08 kcal (9 %DV cals).
43. Nuts, mixed nuts, oil roasted, with peanuts, with salt added - Iron
  2.61 mg of Iron per 100g (18.64 %DV).
  For this serving the amount of Calories is 607 kcal per 100g(30 %DV cals).
  A typical serving of 1 cup (or 134g), Iron nutritional content is 3.5 mg (25 %DV).  Calories per serving are 813.38 kcal (41 %DV cals).
  Other food servings - 1 oz (or 28.35g), Iron content is 0.74 mg (5.29 %DV).  Calories per serving are 172.08 kcal (9 %DV cals).
  Other food servings - 10 nuts, assorted (or 14g), Iron content is 0.37 mg (2.64 %DV).  Calories per serving are 84.98 kcal (4 %DV cals).
44. Nuts, mixed nuts, oil roasted, with peanuts, without salt added - Iron
  2.61 mg of Iron per 100g (18.64 %DV).
  For this serving the amount of Calories is 607 kcal per 100g(30 %DV cals).
  A typical serving of 1 cup (or 134g), Iron nutritional content is 3.5 mg (25 %DV).  Calories per serving are 813.38 kcal (41 %DV cals).
  Other food servings - 1 oz (or 28.35g), Iron content is 0.74 mg (5.29 %DV).  Calories per serving are 172.08 kcal (9 %DV cals).
45. Nuts, formulated, wheat-based, all flavors except macadamia, without salt - Iron
  2.6 mg of Iron per 100g (18.57 %DV).
  For this serving the amount of Calories is 647 kcal per 100g(32 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.74 mg (5.29 %DV).  Calories per serving are 183.42 kcal (9 %DV cals).
46. Nuts, mixed nuts, oil roasted, without peanuts, without salt added - Iron
  2.57 mg of Iron per 100g (18.36 %DV).
  For this serving the amount of Calories is 615 kcal per 100g(31 %DV cals).
  A typical serving of 1 cup (or 144g), Iron nutritional content is 3.7 mg (26.43 %DV).  Calories per serving are 885.6 kcal (44 %DV cals).
  Other food servings - 1 oz (or 28.35g), Iron content is 0.73 mg (5.21 %DV).  Calories per serving are 174.35 kcal (9 %DV cals).
47. Nuts, mixed nuts, oil roasted, without peanuts, with salt added - Iron
  2.57 mg of Iron per 100g (18.36 %DV).
  For this serving the amount of Calories is 615 kcal per 100g(31 %DV cals).
  A typical serving of 1 cup (or 144g), Iron nutritional content is 3.7 mg (26.43 %DV).  Calories per serving are 885.6 kcal (44 %DV cals).
  Other food servings - 1 oz (or 28.35g), Iron content is 0.73 mg (5.21 %DV).  Calories per serving are 174.35 kcal (9 %DV cals).
48. Nuts, pecans - Iron
  2.53 mg of Iron per 100g (18.07 %DV).
  For this serving the amount of Calories is 691 kcal per 100g(35 %DV cals).
  A typical serving of 1 cup, chopped (or 109g), Iron nutritional content is 2.76 mg (19.71 %DV).  Calories per serving are 753.19 kcal (38 %DV cals).
  Other food servings - 1 cup, halves (or 99g), Iron content is 2.5 mg (17.86 %DV).  Calories per serving are 684.09 kcal (34 %DV cals).
  Other food servings - 1 oz (19 halves) (or 28.35g), Iron content is 0.72 mg (5.14 %DV).  Calories per serving are 195.9 kcal (10 %DV cals).
49. Nuts, pecans, oil roasted, with salt added - Iron
  2.47 mg of Iron per 100g (17.64 %DV).
  For this serving the amount of Calories is 715 kcal per 100g(36 %DV cals).
  A typical serving of 1 cup (or 110g), Iron nutritional content is 2.72 mg (19.43 %DV).  Calories per serving are 786.5 kcal (39 %DV cals).
  Other food servings - 1 oz (15 halves) (or 28.35g), Iron content is 0.7 mg (5 %DV).  Calories per serving are 202.7 kcal (10 %DV cals).
50. Nuts, pecans, oil roasted, without salt added - Iron
  2.47 mg of Iron per 100g (17.64 %DV).
  For this serving the amount of Calories is 715 kcal per 100g(36 %DV cals).
  A typical serving of 1 cup (or 110g), Iron nutritional content is 2.72 mg (19.43 %DV).  Calories per serving are 786.5 kcal (39 %DV cals).
  Other food servings - 1 oz (15 halves) (or 28.35g), Iron content is 0.7 mg (5 %DV).  Calories per serving are 202.7 kcal (10 %DV cals).
51. Nuts, beechnuts, dried - Iron
  2.46 mg of Iron per 100g (17.57 %DV).
  For this serving the amount of Calories is 576 kcal per 100g(29 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.7 mg (5 %DV).  Calories per serving are 163.3 kcal (8 %DV cals).
52. Nuts, brazilnuts, dried, unblanched - Iron
  2.43 mg of Iron per 100g (17.36 %DV).
  For this serving the amount of Calories is 656 kcal per 100g(33 %DV cals).
  A typical serving of 1 cup, whole (or 133g), Iron nutritional content is 3.23 mg (23.07 %DV).  Calories per serving are 872.48 kcal (44 %DV cals).
  Other food servings - 1 kernel (or 5g), Iron content is 0.12 mg (0.86 %DV).  Calories per serving are 32.8 kcal (2 %DV cals).
  Other food servings - 1 oz (6 kernels) (or 28.35g), Iron content is 0.69 mg (4.93 %DV).  Calories per serving are 185.98 kcal (9 %DV cals).
53. Nuts, coconut meat, raw - Iron
  2.43 mg of Iron per 100g (17.36 %DV).
  For this serving the amount of Calories is 354 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup, shredded (or 80g), Iron nutritional content is 1.94 mg (13.86 %DV).  Calories per serving are 283.2 kcal (14 %DV cals).
  Other food servings - 1 medium (or 397g), Iron content is 9.65 mg (68.93 %DV).  Calories per serving are 1405.38 kcal (70 %DV cals).
  Other food servings - 1 piece (2" x 2" x 1/2") (or 45g), Iron content is 1.09 mg (7.79 %DV).  Calories per serving are 159.3 kcal (8 %DV cals).
54. Nuts, formulated, wheat-based, unflavored, with salt added - Iron
  2.4 mg of Iron per 100g (17.14 %DV).
  For this serving the amount of Calories is 622 kcal per 100g(31 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.68 mg (4.86 %DV).  Calories per serving are 176.34 kcal (9 %DV cals).
55. Nuts, chestnuts, european, dried, peeled - Iron
  2.39 mg of Iron per 100g (17.07 %DV).
  For this serving the amount of Calories is 369 kcal per 100g(18 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.68 mg (4.86 %DV).  Calories per serving are 104.61 kcal (5 %DV cals).
56. Nuts, chestnuts, european, dried, unpeeled - Iron
  2.38 mg of Iron per 100g (17 %DV).
  For this serving the amount of Calories is 374 kcal per 100g(19 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.67 mg (4.79 %DV).  Calories per serving are 106.03 kcal (5 %DV cals).
57. Nuts, chestnuts, chinese, dried - Iron
  2.29 mg of Iron per 100g (16.36 %DV).
  For this serving the amount of Calories is 363 kcal per 100g(18 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.65 mg (4.64 %DV).  Calories per serving are 102.91 kcal (5 %DV cals).
58. Nuts, coconut cream, raw (liquid expressed from grated meat) - Iron
  2.28 mg of Iron per 100g (16.29 %DV).
  For this serving the amount of Calories is 330 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 240g), Iron nutritional content is 5.47 mg (39.07 %DV).  Calories per serving are 792 kcal (40 %DV cals).
  Other food servings - 1 tbsp (or 15g), Iron content is 0.34 mg (2.43 %DV).  Calories per serving are 49.5 kcal (2 %DV cals).
59. Nuts, hickorynuts, dried - Iron
  2.12 mg of Iron per 100g (15.14 %DV).
  For this serving the amount of Calories is 657 kcal per 100g(33 %DV cals).
  A typical serving of 1 cup (or 120g), Iron nutritional content is 2.54 mg (18.14 %DV).  Calories per serving are 788.4 kcal (39 %DV cals).
  Other food servings - 1 oz (or 28.35g), Iron content is 0.6 mg (4.29 %DV).  Calories per serving are 186.26 kcal (9 %DV cals).
  Other food servings - 1 nut (or 3g), Iron content is 0.06 mg (0.43 %DV).  Calories per serving are 19.71 kcal (1 %DV cals).
60. Nuts, chestnuts, japanese, roasted - Iron
  2.1 mg of Iron per 100g (15 %DV).
  For this serving the amount of Calories is 201 kcal per 100g(10 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.6 mg (4.29 %DV).  Calories per serving are 56.98 kcal (3 %DV cals).
61. Nuts, coconut meat, dried (desiccated), sweetened, shredded - Iron
  1.92 mg of Iron per 100g (13.71 %DV).
  For this serving the amount of Calories is 501 kcal per 100g(25 %DV cals).
  A typical serving of 1 cup, shredded (or 93g), Iron nutritional content is 1.79 mg (12.79 %DV).  Calories per serving are 465.93 kcal (23 %DV cals).
  Other food servings - 1 package (7 oz) (or 199g), Iron content is 3.82 mg (27.29 %DV).  Calories per serving are 996.99 kcal (50 %DV cals).
62. Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned - Iron
  1.84 mg of Iron per 100g (13.14 %DV).
  For this serving the amount of Calories is 443 kcal per 100g(22 %DV cals).
  A typical serving of 1 cup (or 77g), Iron nutritional content is 1.42 mg (10.14 %DV).  Calories per serving are 341.11 kcal (17 %DV cals).
  Other food servings - 4 oz (or 114g), Iron content is 2.1 mg (15 %DV).  Calories per serving are 505.02 kcal (25 %DV cals).
63. Nuts, chestnuts, european, boiled and steamed - Iron
  1.73 mg of Iron per 100g (12.36 %DV).
  For this serving the amount of Calories is 131 kcal per 100g(7 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.49 mg (3.5 %DV).  Calories per serving are 37.14 kcal (2 %DV cals).
64. Nuts, coconut milk, raw (liquid expressed from grated meat and water) - Iron
  1.64 mg of Iron per 100g (11.71 %DV).
  For this serving the amount of Calories is 230 kcal per 100g(12 %DV cals).
  A typical serving of 1 cup (or 240g), Iron nutritional content is 3.94 mg (28.14 %DV).  Calories per serving are 552 kcal (28 %DV cals).
  Other food servings - 1 tbsp (or 15g), Iron content is 0.25 mg (1.79 %DV).  Calories per serving are 34.5 kcal (2 %DV cals).
65. Nuts, ginkgo nuts, dried - Iron
  1.6 mg of Iron per 100g (11.43 %DV).
  For this serving the amount of Calories is 348 kcal per 100g(17 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.45 mg (3.21 %DV).  Calories per serving are 98.66 kcal (5 %DV cals).
66. Nuts, almond paste - Iron
  1.6 mg of Iron per 100g (11.43 %DV).
  For this serving the amount of Calories is 458 kcal per 100g(23 %DV cals).
  A typical serving of 1 cup, firmly packed (or 227g), Iron nutritional content is 3.63 mg (25.93 %DV).  Calories per serving are 1039.66 kcal (52 %DV cals).
  Other food servings - 1 oz (or 28.35g), Iron content is 0.45 mg (3.21 %DV).  Calories per serving are 129.84 kcal (6 %DV cals).
67. Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged - Iron
  1.51 mg of Iron per 100g (10.79 %DV).
  For this serving the amount of Calories is 456 kcal per 100g(23 %DV cals).
  A typical serving of 1 cup (or 85g), Iron nutritional content is 1.28 mg (9.14 %DV).  Calories per serving are 387.6 kcal (19 %DV cals).
  Other food servings - 1 oz (or 28.35g), Iron content is 0.43 mg (3.07 %DV).  Calories per serving are 129.28 kcal (6 %DV cals).
68. Nuts, chestnuts, chinese, roasted - Iron
  1.5 mg of Iron per 100g (10.71 %DV).
  For this serving the amount of Calories is 239 kcal per 100g(12 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.43 mg (3.07 %DV).  Calories per serving are 67.76 kcal (3 %DV cals).
69. Nuts, chestnuts, japanese, raw - Iron
  1.45 mg of Iron per 100g (10.36 %DV).
  For this serving the amount of Calories is 154 kcal per 100g(8 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.41 mg (2.93 %DV).  Calories per serving are 43.66 kcal (2 %DV cals).
70. Nuts, chestnuts, chinese, raw - Iron
  1.41 mg of Iron per 100g (10.07 %DV).
  For this serving the amount of Calories is 224 kcal per 100g(11 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.4 mg (2.86 %DV).  Calories per serving are 63.5 kcal (3 %DV cals).
71. Nuts, acorn flour, full fat - Iron
  1.21 mg of Iron per 100g (8.64 %DV).
  For this serving the amount of Calories is 501 kcal per 100g(25 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.34 mg (2.43 %DV).  Calories per serving are 142.03 kcal (7 %DV cals).
72. Nuts, acorns, dried - Iron
  1.04 mg of Iron per 100g (7.43 %DV).
  For this serving the amount of Calories is 509 kcal per 100g(25 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.29 mg (2.07 %DV).  Calories per serving are 144.3 kcal (7 %DV cals).
73. Nuts, chestnuts, european, raw, unpeeled - Iron
  1.01 mg of Iron per 100g (7.21 %DV).
  For this serving the amount of Calories is 213 kcal per 100g(11 %DV cals).
  A typical serving of 1 cup (or 145g), Iron nutritional content is 1.46 mg (10.43 %DV).  Calories per serving are 308.85 kcal (15 %DV cals).
  Other food servings - 1 oz (or 28.35g), Iron content is 0.29 mg (2.07 %DV).  Calories per serving are 60.39 kcal (3 %DV cals).
74. Nuts, ginkgo nuts, raw - Iron
  1 mg of Iron per 100g (7.14 %DV).
  For this serving the amount of Calories is 182 kcal per 100g(9 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.28 mg (2 %DV).  Calories per serving are 51.6 kcal (3 %DV cals).
75. Nuts, chestnuts, chinese, boiled and steamed - Iron
  0.97 mg of Iron per 100g (6.93 %DV).
  For this serving the amount of Calories is 153 kcal per 100g(8 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.27 mg (1.93 %DV).  Calories per serving are 43.38 kcal (2 %DV cals).
76. Nuts, chestnuts, european, raw, peeled - Iron
  0.94 mg of Iron per 100g (6.71 %DV).
  For this serving the amount of Calories is 196 kcal per 100g(10 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.27 mg (1.93 %DV).  Calories per serving are 55.57 kcal (3 %DV cals).
77. Nuts, chestnuts, european, roasted - Iron
  0.91 mg of Iron per 100g (6.5 %DV).
  For this serving the amount of Calories is 245 kcal per 100g(12 %DV cals).
  A typical serving of 1 cup (or 143g), Iron nutritional content is 1.3 mg (9.29 %DV).  Calories per serving are 350.35 kcal (18 %DV cals).
  Other food servings - 1 oz (or 28.35g), Iron content is 0.26 mg (1.86 %DV).  Calories per serving are 69.46 kcal (3 %DV cals).
  Other food servings - 10 kernels (or 84g), Iron content is 0.76 mg (5.43 %DV).  Calories per serving are 205.8 kcal (10 %DV cals).
78. Nuts, coconut milk, frozen (liquid expressed from grated meat and water) - Iron
  0.81 mg of Iron per 100g (5.79 %DV).
  For this serving the amount of Calories is 202 kcal per 100g(10 %DV cals).
  A typical serving of 1 cup (or 240g), Iron nutritional content is 1.94 mg (13.86 %DV).  Calories per serving are 484.8 kcal (24 %DV cals).
  Other food servings - 1 tbsp (or 15g), Iron content is 0.12 mg (0.86 %DV).  Calories per serving are 30.3 kcal (2 %DV cals).
79. Nuts, acorns, raw - Iron
  0.79 mg of Iron per 100g (5.64 %DV).
  For this serving the amount of Calories is 387 kcal per 100g(19 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.22 mg (1.57 %DV).  Calories per serving are 109.71 kcal (5 %DV cals).
80. Nuts, chestnuts, japanese, boiled and steamed - Iron
  0.53 mg of Iron per 100g (3.79 %DV).
  For this serving the amount of Calories is 56 kcal per 100g(3 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.15 mg (1.07 %DV).  Calories per serving are 15.88 kcal (1 %DV cals).
81. Nuts, ginkgo nuts, canned - Iron
  0.29 mg of Iron per 100g (2.07 %DV).
  For this serving the amount of Calories is 111 kcal per 100g(6 %DV cals).
  A typical serving of 1 cup (78 kernels) (or 155g), Iron nutritional content is 0.45 mg (3.21 %DV).  Calories per serving are 172.05 kcal (9 %DV cals).
  Other food servings - 1 oz (14 kernels) (or 28.35g), Iron content is 0.08 mg (0.57 %DV).  Calories per serving are 31.47 kcal (2 %DV cals).
82. Nuts, coconut water (liquid from coconuts) - Iron
  0.29 mg of Iron per 100g (2.07 %DV).
  For this serving the amount of Calories is 19 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 240g), Iron nutritional content is 0.7 mg (5 %DV).  Calories per serving are 45.6 kcal (2 %DV cals).
  Other food servings - 1 tbsp (or 15g), Iron content is 0.04 mg (0.29 %DV).  Calories per serving are 2.85 kcal (0 %DV cals).
  Other food servings - 1 coconut yields (or 206g), Iron content is 0.6 mg (4.29 %DV).  Calories per serving are 39.14 kcal (2 %DV cals).
83. Nuts, coconut cream, canned, sweetened - Iron
  0.13 mg of Iron per 100g (0.93 %DV).
  For this serving the amount of Calories is 357 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 296g), Iron nutritional content is 0.38 mg (2.71 %DV).  Calories per serving are 1056.72 kcal (53 %DV cals).
  Other food servings - 1 tbsp (or 19g), Iron content is 0.02 mg (0.14 %DV).  Calories per serving are 67.83 kcal (3 %DV cals).




Related Calories and Nutrition Facts in nuts

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Iron and Nutrition Facts - Top 199 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes

Vegetables

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

Seafood

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

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice

Nuts and Seeds

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

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats