Welcome to the nutritional iron content in 83 different types of nuts, ranging from 6.68 mg to 0.13 mg per 100g. The basic type of nuts is Nuts, pecans, where the amount of iron in 100g is 2.53 mg. This is 18% of the iron RDA, from 100g of Nuts, pecans.

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

Top twenty nuts products high in iron

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

At the bottom of the page is the full list for the 83 different types of nuts based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in nuts.

1. Nuts, cashew nuts, raw : 6.68mg (48%RDA)
2. Nuts, cashew nuts, oil roasted, with salt added : 6.05mg (43%RDA)
3. Nuts, cashew nuts, oil roasted, without salt added : 6.05mg (43%RDA)
4. Nuts, cashew nuts, dry roasted, with salt added : 6mg (43%RDA)
5. Nuts, cashew nuts, dry roasted, without salt added : 6mg (43%RDA)
6. Nuts, pine nuts, dried : 5.53mg (40%RDA)
7. Nuts, mixed nuts, oil roasted, without peanuts, lightly salted : 5.18mg (37%RDA)
8. Nuts, cashew butter, plain, without salt added : 5.03mg (36%RDA)
9. Nuts, cashew butter, plain, with salt added : 5.03mg (36%RDA)
10. Nuts, hazelnuts or filberts : 4.7mg (34%RDA)
11. Nuts, hazelnuts or filberts, dry roasted, without salt added : 4.38mg (31%RDA)
12. Nuts, pistachio nuts, dry roasted, with salt added : 4.03mg (29%RDA)
13. Nuts, pistachio nuts, dry roasted, without salt added : 4.03mg (29%RDA)
14. Nuts, butternuts, dried : 4.02mg (29%RDA)
15. Nuts, pistachio nuts, raw : 3.92mg (28%RDA)
16. Nuts, almonds, dry roasted, with salt added : 3.83mg (27%RDA)
17. Nuts, almonds, dry roasted, without salt added : 3.83mg (27%RDA)
18. Nuts, almonds : 3.72mg (27%RDA)
19. Nuts, mixed nuts, dry roasted, with peanuts, with salt added : 3.7mg (26%RDA)
20. Nuts, mixed nuts, dry roasted, with peanuts, without salt added : 3.7mg (26%RDA)

Following on from the twenty top nuts items or products containing iron we have a more comprehensive break down of Nuts, pecans, and the highest item containing iron which is Nuts, cashew nuts, raw. 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 83 types of nuts. .

Nuts, pecans - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Nuts, pecans should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Nut and Seed 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 691 kcal (35% RDA), the amount of Protein is 9.17 g (16% RDA), the amount of Fat is 71.97 g (111% RDA) and the amount of Carbohydrate is 13.86 g (11% 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 nuts.

iron and nutrition facts in nuts per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Nuts, pecans has a nutritional value score of 14 out of 100.Comparing the iron content and the nutritional density in 100g for Nuts, pecans; 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 nuts 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 Nuts, pecans, in 100g contains 2.53 mg of iron. As a percentage of the RDA this is 18 %. Therefore, spinach has 0.17 mg more iron than Nuts, pecans. In terms of iron percentage this is 7 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Nuts, pecans 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 nuts, is Nuts, cashew nuts, raw with 6.68 mg of iron per 100g. Comparing spinach with Nuts, cashew nuts, raw; Nuts, cashew nuts, raw has 3.98 mg more iron than spinach. In terms of iron percentage this is 147 % more iron.

Amount of iron per 100 Calories

100 calories of nuts, pecans is a serving size of 0.14 g, and the amount of Iron is 0.37 mg (2.6% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 1.33 g (2.32% RDA), Fat 10.42 g (16.06% RDA), Carbohydrate 2.01 g (1.59% 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 nuts per 100 calories

Content per Typical Serving Size 1 cup, chopped (or 109 g)

For the food Nuts, pecans the typical serving size is 1 cup, chopped (or 109 g) which contains 2.76 mg of Iron. The iron percentage of the recommended daily value for this serving is 20 %.

To give 100% of the RDA, 5.0 servings of the typical serving size 1 cup, chopped (or 109 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 753.19 kcal, the Protein content is 10 g, the Fat content is 78.45 g and the Carbohydrate content is 15.11 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 nuts

Macronutrients in Nuts, pecans


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, chopped or 109 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 34.7 (kcal).The number of calories from Fat is 656.6 (kcal).The total calories from carbohydrate is 61.5 (kcal).iron, calories and nutritional content in nuts

Milligrams of iron in nuts (per 100g)

This list of 83 types of nuts, is brought to you by www.dietandfitnesstoday.com and ranges from Nuts, cashew nuts, raw through to Nuts, coconut cream, canned, sweetened 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 nuts.

The list below 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, 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.

nuts iron per 100g

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

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

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 number of frozen food items is 1. The highest amount of iron from the 1 frozen items is in Nuts, coconut milk, frozen (liquid expressed from grated meat and water) where the iron content is 0.81 mg per 100g. The number of food items classified as canned is 4 items. The highest amount of iron from the 4 canned items is in Nuts, coconut milk, canned (liquid expressed from grated meat and water) where the level is 3.3 mg per 100g.The total food items which are raw is 12 items. The highest amount of iron from the 12 raw items is in Nuts, cashew nuts, raw where the content is 6.68 mg per 100g.

Average Content 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 average value corresponds to 20.29 % 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 499.08 kcal, the average amount of Protein is 11.14 g, the average amount of Fat is 41.11 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Nuts, mixed nuts, oil roasted, with peanuts, lightly salted which in 100g contains 2.61 mg of Iron. This corresponds to 19 % of the recommended daily allowance. For this serving the amount of Calories is 607 kcal, the amount of Protein is 20.04 g, the amount of Fat is 53.95 g and the amount of Carbohydrate is 21.05 g.

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 48 %. For this 100g serving the Calories content is 553 kcal, the Protein content is 18.22 g, the Fat content is 43.85 g, the Carbohydrate content is 30.19 g. chart to show highest iron in nuts per 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 1 % of the RDA. For this 100g serving the amount of Calories is 357 kcal, the amount of Protein is 1.17 g, the amount of Fat is 16.31 g, the amount of Carbohydrate is 53.21 g.

The difference between the highest and lowest values gives a iron range of 6.55 mg per 100g. The range for the other nutrients are as follows; 196 kcal for Calories, 17.05 g for Protein, 27.54 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 Nuts, pecans contains 2.53 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 Nuts, almond butter, plain, with salt added which contains 8.73 mg in 1 cup (or 250 g). The percentage of the recommended daily value for this serving is 62 %. For this serving the Calories content is 1535 kcal, the Protein content is 52.4 g, the Fat content is 138.75 g and the Carbohydrate content is 47.05 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 rich foods.


Nuts List, iron Content per 100g

1. Nuts, cashew nuts, raw - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  6.68 mg (48%)553 kcal (28%)30.19 g (23%)43.85 g (67%)18.22 g (33%)
  Typical Serving size of 1 oz (or 28.35g):
   1.89 mg (14%) 156.78 kcal (8%) 8.56 g (7%) 12.43 g (19%) 5.17 g (9%)
2. Nuts, cashew nuts, oil roasted, with salt added - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  6.05 mg (43%)581 kcal (29%)30.16 g (23%)47.77 g (73%)16.84 g (30%)
  Typical Serving size of 1 cup and whole (or 129g):
   7.8 mg (56%) 749.49 kcal (37%) 38.91 g (30%) 61.62 g (95%) 21.72 g (39%)
  Other serving sizes 1 cup and halves and pieces (or 129g):
  7.8 mg (56%) 749.49 kcal (37%) 38.91 g (30%) 61.62 g (95%) 21.72 g (39%)
  Other serving sizes 1 oz (18 kernels) (or 28.35g):
  1.72 mg (12%) 164.71 kcal (8%) 8.55 g (7%) 13.54 g (21%) 4.77 g (9%)
3. Nuts, cashew nuts, oil roasted, without salt added - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  6.05 mg (43%)580 kcal (29%)29.87 g (23%)47.77 g (73%)16.84 g (30%)
  Typical Serving size of 1 cup and whole (or 129g):
   7.8 mg (56%) 748.2 kcal (37%) 38.53 g (30%) 61.62 g (95%) 21.72 g (39%)
  Other serving sizes 1 cup and halves and pieces (or 129g):
  7.8 mg (56%) 748.2 kcal (37%) 38.53 g (30%) 61.62 g (95%) 21.72 g (39%)
  Other serving sizes 1 oz (18 kernels) (or 28.35g):
  1.72 mg (12%) 164.43 kcal (8%) 8.47 g (7%) 13.54 g (21%) 4.77 g (9%)
4. Nuts, cashew nuts, dry roasted, with salt added - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  6 mg (43%)574 kcal (29%)32.69 g (25%)46.35 g (71%)15.31 g (27%)
  Typical Serving size of 1 cup and halves and whole (or 137g):
   8.22 mg (59%) 786.38 kcal (39%) 44.79 g (34%) 63.5 g (98%) 20.97 g (37%)
  Other serving sizes 1 oz (or 28.35g):
  1.7 mg (12%) 162.73 kcal (8%) 9.27 g (7%) 13.14 g (20%) 4.34 g (8%)
5. Nuts, cashew nuts, dry roasted, without salt added - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  6 mg (43%)574 kcal (29%)32.69 g (25%)46.35 g (71%)15.31 g (27%)
  Typical Serving size of 1 cup and halves and whole (or 137g):
   8.22 mg (59%) 786.38 kcal (39%) 44.79 g (34%) 63.5 g (98%) 20.97 g (37%)
  Other serving sizes 1 tbsp (or 8.6g):
  0.52 mg (4%) 49.36 kcal (2%) 2.81 g (2%) 3.99 g (6%) 1.32 g (2%)
  Other serving sizes 1 oz (or 28.35g):
  1.7 mg (12%) 162.73 kcal (8%) 9.27 g (7%) 13.14 g (20%) 4.34 g (8%)
6. Nuts, pine nuts, dried - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.53 mg (40%)673 kcal (34%)13.08 g (10%)68.37 g (105%)13.69 g (24%)
  Typical Serving size of 1 cup (or 135g):
   7.47 mg (53%) 908.55 kcal (45%) 17.66 g (14%) 92.3 g (142%) 18.48 g (33%)
  Other serving sizes 1 oz (167 kernels) (or 28.35g):
  1.57 mg (11%) 190.8 kcal (10%) 3.71 g (3%) 19.38 g (30%) 3.88 g (7%)
  Other serving sizes 10 nuts (or 1.7g):
  0.09 mg (1%) 11.44 kcal (1%) 0.22 g (0%) 1.16 g (2%) 0.23 g (0%)
7. Nuts, mixed nuts, oil roasted, without peanuts, lightly salted - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.18 mg (37%)607 kcal (30%)25 g (19%)50 g (77%)17.86 g (32%)
  Typical Serving size of 1 oz (or 28.35g):
   1.47 mg (11%) 172.08 kcal (9%) 7.09 g (5%) 14.18 g (22%) 5.06 g (9%)
8. Nuts, cashew butter, plain, without salt added - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.03 mg (36%)587 kcal (29%)27.57 g (21%)49.41 g (76%)17.56 g (31%)
  Typical Serving size of 1 tbsp (or 16g):
   0.8 mg (6%) 93.92 kcal (5%) 4.41 g (3%) 7.91 g (12%) 2.81 g (5%)
  Other serving sizes 1 oz (or 28.35g):
  1.43 mg (10%) 166.41 kcal (8%) 7.82 g (6%) 14.01 g (22%) 4.98 g (9%)
9. Nuts, cashew butter, plain, with salt added - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.03 mg (36%)587 kcal (29%)27.57 g (21%)49.41 g (76%)17.56 g (31%)
  Typical Serving size of 1 tbsp (or 16g):
   0.8 mg (6%) 93.92 kcal (5%) 4.41 g (3%) 7.91 g (12%) 2.81 g (5%)
  Other serving sizes 1 oz (or 28.35g):
  1.43 mg (10%) 166.41 kcal (8%) 7.82 g (6%) 14.01 g (22%) 4.98 g (9%)
10. Nuts, hazelnuts or filberts - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.7 mg (34%)628 kcal (31%)16.7 g (13%)60.75 g (93%)14.95 g (27%)
  Typical Serving size of 1 cup and chopped (or 115g):
   5.41 mg (39%) 722.2 kcal (36%) 19.21 g (15%) 69.86 g (107%) 17.19 g (31%)
  Other serving sizes 1 cup and ground (or 75g):
  3.53 mg (25%) 471 kcal (24%) 12.53 g (10%) 45.56 g (70%) 11.21 g (20%)
  Other serving sizes 1 cup and whole (or 135g):
  6.35 mg (45%) 847.8 kcal (42%) 22.55 g (17%) 82.01 g (126%) 20.18 g (36%)
  Other serving sizes 1 oz (21 whole kernels) (or 28.35g):
  1.33 mg (10%) 178.04 kcal (9%) 4.73 g (4%) 17.22 g (26%) 4.24 g (8%)
  Other serving sizes 10 nuts (or 14g):
  0.66 mg (5%) 87.92 kcal (4%) 2.34 g (2%) 8.51 g (13%) 2.09 g (4%)
11. Nuts, hazelnuts or filberts, dry roasted, without salt added - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.38 mg (31%)646 kcal (32%)17.6 g (14%)62.4 g (96%)15.03 g (27%)
  Typical Serving size of 1 oz (or 28.35g):
   1.24 mg (9%) 183.14 kcal (9%) 4.99 g (4%) 17.69 g (27%) 4.26 g (8%)
12. Nuts, pistachio nuts, dry roasted, with salt added - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.03 mg (29%)564 kcal (28%)28.66 g (22%)44.82 g (69%)20.95 g (37%)
  Typical Serving size of 1 cup (or 123g):
   4.96 mg (35%) 693.72 kcal (35%) 35.25 g (27%) 55.13 g (85%) 25.77 g (46%)
  Other serving sizes 1 oz (49 kernels) (or 28.35g):
  1.14 mg (8%) 159.89 kcal (8%) 8.13 g (6%) 12.71 g (20%) 5.94 g (11%)
  Other serving sizes 1 kernel (or 0.7g):
  0.03 mg (0%) 3.95 kcal (0%) 0.2 g (0%) 0.31 g (0%) 0.15 g (0%)
13. Nuts, pistachio nuts, dry roasted, without salt added - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.03 mg (29%)567 kcal (28%)29.38 g (23%)44.82 g (69%)20.95 g (37%)
  Typical Serving size of 1 cup (or 123g):
   4.96 mg (35%) 697.41 kcal (35%) 36.14 g (28%) 55.13 g (85%) 25.77 g (46%)
  Other serving sizes 1 oz (49 kernels) (or 28.35g):
  1.14 mg (8%) 160.74 kcal (8%) 8.33 g (6%) 12.71 g (20%) 5.94 g (11%)
  Other serving sizes 1 kernel (or 0.7g):
  0.03 mg (0%) 3.97 kcal (0%) 0.21 g (0%) 0.31 g (0%) 0.15 g (0%)
14. Nuts, butternuts, dried - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.02 mg (29%)612 kcal (31%)12.05 g (9%)56.98 g (88%)24.9 g (44%)
  Typical Serving size of 1 cup (or 120g):
   4.82 mg (34%) 734.4 kcal (37%) 14.46 g (11%) 68.38 g (105%) 29.88 g (53%)
  Other serving sizes 1 oz (or 28.35g):
  1.14 mg (8%) 173.5 kcal (9%) 3.42 g (3%) 16.15 g (25%) 7.06 g (13%)
  Other serving sizes 1 nutmeat (or 3g):
  0.12 mg (1%) 18.36 kcal (1%) 0.36 g (0%) 1.71 g (3%) 0.75 g (1%)
15. Nuts, pistachio nuts, raw - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.92 mg (28%)562 kcal (28%)27.51 g (21%)45.39 g (70%)20.27 g (36%)
  Typical Serving size of 1 cup (or 123g):
   4.82 mg (34%) 691.26 kcal (35%) 33.84 g (26%) 55.83 g (86%) 24.93 g (45%)
  Other serving sizes 1 oz (49 kernels) (or 28.35g):
  1.11 mg (8%) 159.33 kcal (8%) 7.8 g (6%) 12.87 g (20%) 5.75 g (10%)
  Other serving sizes 1 kernel (or 0.7g):
  0.03 mg (0%) 3.93 kcal (0%) 0.19 g (0%) 0.32 g (0%) 0.14 g (0%)
16. Nuts, almonds, dry roasted, with salt added - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.83 mg (27%)595 kcal (30%)21.2 g (16%)52.05 g (80%)21.06 g (38%)
  Typical Serving size of 1 cup whole kernels (or 138g):
   5.29 mg (38%) 821.1 kcal (41%) 29.26 g (23%) 71.83 g (111%) 29.06 g (52%)
  Other serving sizes 1 oz (22 whole kernels) (or 28.35g):
  1.09 mg (8%) 168.68 kcal (8%) 6.01 g (5%) 14.76 g (23%) 5.97 g (11%)
17. Nuts, almonds, dry roasted, without salt added - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.83 mg (27%)595 kcal (30%)21.2 g (16%)52.05 g (80%)21.06 g (38%)
  Typical Serving size of 1 cup whole kernels (or 138g):
   5.29 mg (38%) 821.1 kcal (41%) 29.26 g (23%) 71.83 g (111%) 29.06 g (52%)
  Other serving sizes 1 oz (22 whole kernels) (or 28.35g):
  1.09 mg (8%) 168.68 kcal (8%) 6.01 g (5%) 14.76 g (23%) 5.97 g (11%)
18. Nuts, almonds - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.72 mg (27%)575 kcal (29%)21.67 g (17%)49.42 g (76%)21.22 g (38%)
  Typical Serving size of 1 cup and ground (or 95g):
   3.53 mg (25%) 546.25 kcal (27%) 20.59 g (16%) 46.95 g (72%) 20.16 g (36%)
  Other serving sizes 1 cup and sliced (or 92g):
  3.42 mg (24%) 529 kcal (26%) 19.94 g (15%) 45.47 g (70%) 19.52 g (35%)
  Other serving sizes 1 cup and slivered (or 108g):
  4.02 mg (29%) 621 kcal (31%) 23.4 g (18%) 53.37 g (82%) 22.92 g (41%)
  Other serving sizes 1 cup and whole (or 143g):
  5.32 mg (38%) 822.25 kcal (41%) 30.99 g (24%) 70.67 g (109%) 30.34 g (54%)
  Other serving sizes 1 oz (23 whole kernels) (or 28.35g):
  1.05 mg (8%) 163.01 kcal (8%) 6.14 g (5%) 14.01 g (22%) 6.02 g (11%)
  Other serving sizes 1 almond (or 1.2g):
  0.04 mg (0%) 6.9 kcal (0%) 0.26 g (0%) 0.59 g (1%) 0.25 g (0%)
19. Nuts, mixed nuts, dry roasted, with peanuts, with salt added - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.7 mg (26%)594 kcal (30%)25.35 g (20%)51.45 g (79%)17.3 g (31%)
  Typical Serving size of 1 cup (or 137g):
   5.07 mg (36%) 813.78 kcal (41%) 34.73 g (27%) 70.49 g (108%) 23.7 g (42%)
  Other serving sizes 1 oz (or 28.35g):
  1.05 mg (8%) 168.4 kcal (8%) 7.19 g (6%) 14.59 g (22%) 4.9 g (9%)
20. Nuts, mixed nuts, dry roasted, with peanuts, without salt added - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.7 mg (26%)594 kcal (30%)25.35 g (20%)51.45 g (79%)17.3 g (31%)
  Typical Serving size of 1 cup (or 137g):
   5.07 mg (36%) 813.78 kcal (41%) 34.73 g (27%) 70.49 g (108%) 23.7 g (42%)
  Other serving sizes 1 oz (or 28.35g):
  1.05 mg (8%) 168.4 kcal (8%) 7.19 g (6%) 14.59 g (22%) 4.9 g (9%)
21. Nuts, macadamia nuts, raw - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.69 mg (26%)718 kcal (36%)13.82 g (11%)75.77 g (117%)7.91 g (14%)
  Typical Serving size of 1 cup and whole or halves (or 134g):
   4.94 mg (35%) 962.12 kcal (48%) 18.52 g (14%) 101.53 g (156%) 10.6 g (19%)
  Other serving sizes 1 oz (10-12 kernels) (or 28.35g):
  1.05 mg (8%) 203.55 kcal (10%) 3.92 g (3%) 21.48 g (33%) 2.24 g (4%)
22. Nuts, almonds, oil roasted, with salt added - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.68 mg (26%)607 kcal (30%)17.68 g (14%)55.17 g (85%)21.23 g (38%)
  Typical Serving size of 1 cup whole kernels (or 157g):
   5.78 mg (41%) 952.99 kcal (48%) 27.76 g (21%) 86.62 g (133%) 33.33 g (60%)
  Other serving sizes 1 oz (22 whole kernels) (or 28.35g):
  1.04 mg (7%) 172.08 kcal (9%) 5.01 g (4%) 15.64 g (24%) 6.02 g (11%)
23. Nuts, almonds, oil roasted, without salt added - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.68 mg (26%)607 kcal (30%)17.68 g (14%)55.17 g (85%)21.23 g (38%)
  Typical Serving size of 1 cup whole kernels (or 157g):
   5.78 mg (41%) 952.99 kcal (48%) 27.76 g (21%) 86.62 g (133%) 33.33 g (60%)
  Other serving sizes 1 oz (22 whole kernels) (or 28.35g):
  1.04 mg (7%) 172.08 kcal (9%) 5.01 g (4%) 15.64 g (24%) 6.02 g (11%)
24. Nuts, pilinuts, dried - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.53 mg (25%)719 kcal (36%)3.98 g (3%)79.55 g (122%)10.8 g (19%)
  Typical Serving size of 1 cup (or 120g):
   4.24 mg (30%) 862.8 kcal (43%) 4.78 g (4%) 95.46 g (147%) 12.96 g (23%)
  Other serving sizes 1 oz (15 kernels) (or 28.35g):
  1 mg (7%) 203.84 kcal (10%) 1.13 g (1%) 22.55 g (35%) 3.06 g (5%)
25. Nuts, almond butter, plain, without salt added - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.49 mg (25%)614 kcal (31%)18.82 g (14%)55.5 g (85%)20.96 g (37%)
  Typical Serving size of 1 cup (or 250g):
   8.73 mg (62%) 1535 kcal (77%) 47.05 g (36%) 138.75 g (213%) 52.4 g (94%)
  Other serving sizes 1 tbsp (or 16g):
  0.56 mg (4%) 98.24 kcal (5%) 3.01 g (2%) 8.88 g (14%) 3.35 g (6%)
26. Nuts, almond butter, plain, with salt added - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.49 mg (25%)614 kcal (31%)18.82 g (14%)55.5 g (85%)20.96 g (37%)
  Typical Serving size of 1 cup (or 250g):
   8.73 mg (62%) 1535 kcal (77%) 47.05 g (36%) 138.75 g (213%) 52.4 g (94%)
  Other serving sizes 1 tbsp (or 16g):
  0.56 mg (4%) 98.24 kcal (5%) 3.01 g (2%) 8.88 g (14%) 3.35 g (6%)
27. Nuts, coconut meat, dried (desiccated), toasted - Iron
  Nutritional Value : 13 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.39 mg (24%)592 kcal (30%)44.4 g (34%)47 g (72%)5.3 g (9%)
  Typical Serving size of 1 oz (or 28.35g):
   0.96 mg (7%) 167.83 kcal (8%) 12.59 g (10%) 13.32 g (20%) 1.5 g (3%)
28. Nuts, chestnuts, japanese, dried - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.38 mg (24%)360 kcal (18%)81.43 g (63%)1.24 g (2%)5.25 g (9%)
  Typical Serving size of 1 cup (or 155g):
   5.24 mg (37%) 558 kcal (28%) 126.22 g (97%) 1.92 g (3%) 8.14 g (15%)
  Other serving sizes 1 oz (or 28.35g):
  0.96 mg (7%) 102.06 kcal (5%) 23.09 g (18%) 0.35 g (1%) 1.49 g (3%)
29. Nuts, coconut meat, dried (desiccated), creamed - Iron
  Nutritional Value : 13 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.36 mg (24%)684 kcal (34%)21.52 g (17%)69.08 g (106%)5.3 g (9%)
  Typical Serving size of 1 oz (or 28.35g):
   0.95 mg (7%) 193.91 kcal (10%) 6.1 g (5%) 19.58 g (30%) 1.5 g (3%)
30. Nuts, coconut meat, dried (desiccated), not sweetened - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.32 mg (24%)660 kcal (33%)23.65 g (18%)64.53 g (99%)6.88 g (12%)
  Typical Serving size of 1 oz (or 28.35g):
   0.94 mg (7%) 187.11 kcal (9%) 6.7 g (5%) 18.29 g (28%) 1.95 g (3%)
31. Nuts, coconut milk, canned (liquid expressed from grated meat and water) - Iron
  Nutritional Value : 13 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.3 mg (24%)197 kcal (10%)2.81 g (2%)21.33 g (33%)2.02 g (4%)
  Typical Serving size of 1 cup (or 226g):
   7.46 mg (53%) 445.22 kcal (22%) 6.35 g (5%) 48.21 g (74%) 4.57 g (8%)
  Other serving sizes 1 tbsp (or 15g):
  0.5 mg (4%) 29.55 kcal (1%) 0.42 g (0%) 3.2 g (5%) 0.3 g (1%)
32. Nuts, hazelnuts or filberts, blanched - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.3 mg (24%)629 kcal (31%)17 g (13%)61.15 g (94%)13.7 g (24%)
  Typical Serving size of 1 oz (or 28.35g):
   0.94 mg (7%) 178.32 kcal (9%) 4.82 g (4%) 17.34 g (27%) 3.88 g (7%)
33. Nuts, almonds, blanched - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.28 mg (23%)590 kcal (30%)18.67 g (14%)52.52 g (81%)21.4 g (38%)
  Typical Serving size of 1 cup whole kernels (or 145g):
   4.76 mg (34%) 855.5 kcal (43%) 27.07 g (21%) 76.15 g (117%) 31.03 g (55%)
  Other serving sizes 1 tbsp (or 9.1g):
  0.3 mg (2%) 53.69 kcal (3%) 1.7 g (1%) 4.78 g (7%) 1.95 g (3%)
  Other serving sizes 1 oz (or 28.35g):
  0.93 mg (7%) 167.27 kcal (8%) 5.29 g (4%) 14.89 g (23%) 6.07 g (11%)
34. Nuts, walnuts, black, dried - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.12 mg (22%)618 kcal (31%)9.91 g (8%)59 g (91%)24.06 g (43%)
  Typical Serving size of 1 cup and chopped (or 125g):
   3.9 mg (28%) 772.5 kcal (39%) 12.39 g (10%) 73.75 g (113%) 30.08 g (54%)
  Other serving sizes 1 tbsp (or 7.8g):
  0.24 mg (2%) 48.2 kcal (2%) 0.77 g (1%) 4.6 g (7%) 1.88 g (3%)
  Other serving sizes 1 oz (or 28.35g):
  0.88 mg (6%) 175.2 kcal (9%) 2.81 g (2%) 16.73 g (26%) 6.82 g (12%)
35. Nuts, pine nuts, pinyon, dried - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.06 mg (22%)629 kcal (31%)19.3 g (15%)60.98 g (94%)11.57 g (21%)
  Typical Serving size of 1 oz (or 28.35g):
   0.87 mg (6%) 178.32 kcal (9%) 5.47 g (4%) 17.29 g (27%) 3.28 g (6%)
  Other serving sizes 10 nuts (or 1g):
  0.03 mg (0%) 6.29 kcal (0%) 0.19 g (0%) 0.61 g (1%) 0.12 g (0%)
36. Nuts, walnuts, english - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.91 mg (21%)654 kcal (33%)13.71 g (11%)65.21 g (100%)15.23 g (27%)
  Typical Serving size of 1 cup and chopped (or 117g):
   3.4 mg (24%) 765.18 kcal (38%) 16.04 g (12%) 76.3 g (117%) 17.82 g (32%)
  Other serving sizes 1 cup and ground (or 80g):
  2.33 mg (17%) 523.2 kcal (26%) 10.97 g (8%) 52.17 g (80%) 12.18 g (22%)
  Other serving sizes 1 cup, in shell and edible yield (7 nuts) (or 28g):
  0.81 mg (6%) 183.12 kcal (9%) 3.84 g (3%) 18.26 g (28%) 4.26 g (8%)
  Other serving sizes 1 cup shelled (50 halves) (or 100g):
  2.91 mg (21%) 654 kcal (33%) 13.71 g (11%) 65.21 g (100%) 15.23 g (27%)
  Other serving sizes 1 cup pieces or chips (or 120g):
  3.49 mg (25%) 784.8 kcal (39%) 16.45 g (13%) 78.25 g (120%) 18.28 g (33%)
  Other serving sizes 1 oz (14 halves) (or 28.35g):
  0.82 mg (6%) 185.41 kcal (9%) 3.89 g (3%) 18.49 g (28%) 4.32 g (8%)
37. Nuts, almonds, honey roasted, unblanched - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.83 mg (20%)594 kcal (30%)27.9 g (21%)49.9 g (77%)18.17 g (32%)
  Typical Serving size of 1 cup whole kernels (or 144g):
   4.08 mg (29%) 855.36 kcal (43%) 40.18 g (31%) 71.86 g (111%) 26.16 g (47%)
  Other serving sizes 1 oz (or 28.35g):
  0.8 mg (6%) 168.4 kcal (8%) 7.91 g (6%) 14.15 g (22%) 5.15 g (9%)
38. Nuts, pecans, dry roasted, with salt added - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.8 mg (20%)710 kcal (36%)13.55 g (10%)74.27 g (114%)9.5 g (17%)
  Typical Serving size of 1 oz (or 28.35g):
   0.79 mg (6%) 201.29 kcal (10%) 3.84 g (3%) 21.06 g (32%) 2.69 g (5%)
39. Nuts, pecans, dry roasted, without salt added - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.8 mg (20%)710 kcal (36%)13.55 g (10%)74.27 g (114%)9.5 g (17%)
  Typical Serving size of 1 oz (or 28.35g):
   0.79 mg (6%) 201.29 kcal (10%) 3.84 g (3%) 21.06 g (32%) 2.69 g (5%)
40. Nuts, macadamia nuts, dry roasted, with salt added - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.65 mg (19%)716 kcal (36%)12.83 g (10%)76.08 g (117%)7.79 g (14%)
  Typical Serving size of 1 cup and whole or halves (or 132g):
   3.5 mg (25%) 945.12 kcal (47%) 16.94 g (13%) 100.43 g (155%) 10.28 g (18%)
  Other serving sizes 1 oz (10-12 kernels) (or 28.35g):
  0.75 mg (5%) 202.99 kcal (10%) 3.64 g (3%) 21.57 g (33%) 2.21 g (4%)
41. Nuts, macadamia nuts, dry roasted, without salt added - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.65 mg (19%)718 kcal (36%)13.38 g (10%)76.08 g (117%)7.79 g (14%)
  Typical Serving size of 1 cup and whole or halves (or 132g):
   3.5 mg (25%) 947.76 kcal (47%) 17.66 g (14%) 100.43 g (155%) 10.28 g (18%)
  Other serving sizes 1 oz (10-12 kernels) (or 28.35g):
  0.75 mg (5%) 203.55 kcal (10%) 3.79 g (3%) 21.57 g (33%) 2.21 g (4%)
42. Nuts, mixed nuts, oil roasted, with peanuts, lightly salted - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.61 mg (19%)607 kcal (30%)21.05 g (16%)53.95 g (83%)20.04 g (36%)
  Typical Serving size of 1 oz (or 28.35g):
   0.74 mg (5%) 172.08 kcal (9%) 5.97 g (5%) 15.29 g (24%) 5.68 g (10%)
43. Nuts, mixed nuts, oil roasted, with peanuts, with salt added - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.61 mg (19%)607 kcal (30%)21.05 g (16%)53.95 g (83%)20.04 g (36%)
  Typical Serving size of 1 cup (or 134g):
   3.5 mg (25%) 813.38 kcal (41%) 28.21 g (22%) 72.29 g (111%) 26.85 g (48%)
  Other serving sizes 1 oz (or 28.35g):
  0.74 mg (5%) 172.08 kcal (9%) 5.97 g (5%) 15.29 g (24%) 5.68 g (10%)
  Other serving sizes 10 nuts and assorted (or 14g):
  0.37 mg (3%) 84.98 kcal (4%) 2.95 g (2%) 7.55 g (12%) 2.81 g (5%)
44. Nuts, mixed nuts, oil roasted, with peanuts, without salt added - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.61 mg (19%)607 kcal (30%)21.05 g (16%)53.95 g (83%)20.04 g (36%)
  Typical Serving size of 1 cup (or 134g):
   3.5 mg (25%) 813.38 kcal (41%) 28.21 g (22%) 72.29 g (111%) 26.85 g (48%)
  Other serving sizes 1 oz (or 28.35g):
  0.74 mg (5%) 172.08 kcal (9%) 5.97 g (5%) 15.29 g (24%) 5.68 g (10%)
45. Nuts, formulated, wheat-based, all flavors except macadamia, without salt - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.6 mg (19%)647 kcal (32%)20.79 g (16%)62.3 g (96%)13.11 g (23%)
  Typical Serving size of 1 oz (or 28.35g):
   0.74 mg (5%) 183.42 kcal (9%) 5.89 g (5%) 17.66 g (27%) 3.72 g (7%)
46. Nuts, mixed nuts, oil roasted, without peanuts, without salt added - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.57 mg (18%)615 kcal (31%)22.27 g (17%)56.17 g (86%)15.52 g (28%)
  Typical Serving size of 1 cup (or 144g):
   3.7 mg (26%) 885.6 kcal (44%) 32.07 g (25%) 80.88 g (124%) 22.35 g (40%)
  Other serving sizes 1 oz (or 28.35g):
  0.73 mg (5%) 174.35 kcal (9%) 6.31 g (5%) 15.92 g (24%) 4.4 g (8%)
47. Nuts, mixed nuts, oil roasted, without peanuts, with salt added - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.57 mg (18%)615 kcal (31%)22.27 g (17%)56.17 g (86%)15.52 g (28%)
  Typical Serving size of 1 cup (or 144g):
   3.7 mg (26%) 885.6 kcal (44%) 32.07 g (25%) 80.88 g (124%) 22.35 g (40%)
  Other serving sizes 1 oz (or 28.35g):
  0.73 mg (5%) 174.35 kcal (9%) 6.31 g (5%) 15.92 g (24%) 4.4 g (8%)
48. Nuts, pecans - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.53 mg (18%)691 kcal (35%)13.86 g (11%)71.97 g (111%)9.17 g (16%)
  Typical Serving size of 1 cup and chopped (or 109g):
   2.76 mg (20%) 753.19 kcal (38%) 15.11 g (12%) 78.45 g (121%) 10 g (18%)
  Other serving sizes 1 cup and halves (or 99g):
  2.5 mg (18%) 684.09 kcal (34%) 13.72 g (11%) 71.25 g (110%) 9.08 g (16%)
  Other serving sizes 1 oz (19 halves) (or 28.35g):
  0.72 mg (5%) 195.9 kcal (10%) 3.93 g (3%) 20.4 g (31%) 2.6 g (5%)
49. Nuts, pecans, oil roasted, with salt added - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.47 mg (18%)715 kcal (36%)13.01 g (10%)75.23 g (116%)9.2 g (16%)
  Typical Serving size of 1 cup (or 110g):
   2.72 mg (19%) 786.5 kcal (39%) 14.31 g (11%) 82.75 g (127%) 10.12 g (18%)
  Other serving sizes 1 oz (15 halves) (or 28.35g):
  0.7 mg (5%) 202.7 kcal (10%) 3.69 g (3%) 21.33 g (33%) 2.61 g (5%)
50. Nuts, pecans, oil roasted, without salt added - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.47 mg (18%)715 kcal (36%)13.01 g (10%)75.23 g (116%)9.2 g (16%)
  Typical Serving size of 1 cup (or 110g):
   2.72 mg (19%) 786.5 kcal (39%) 14.31 g (11%) 82.75 g (127%) 10.12 g (18%)
  Other serving sizes 1 oz (15 halves) (or 28.35g):
  0.7 mg (5%) 202.7 kcal (10%) 3.69 g (3%) 21.33 g (33%) 2.61 g (5%)
51. Nuts, beechnuts, dried - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.46 mg (18%)576 kcal (29%)33.5 g (26%)50 g (77%)6.2 g (11%)
  Typical Serving size of 1 oz (or 28.35g):
   0.7 mg (5%) 163.3 kcal (8%) 9.5 g (7%) 14.18 g (22%) 1.76 g (3%)
52. Nuts, coconut meat, raw - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.43 mg (17%)354 kcal (18%)15.23 g (12%)33.49 g (52%)3.33 g (6%)
  Typical Serving size of 1 cup and shredded (or 80g):
   1.94 mg (14%) 283.2 kcal (14%) 12.18 g (9%) 26.79 g (41%) 2.66 g (5%)
  Other serving sizes 1 medium (or 397g):
  9.65 mg (69%) 1405.38 kcal (70%) 60.46 g (47%) 132.96 g (205%) 13.22 g (24%)
  Other serving sizes 1 piece (2 x 2 x 1/2) (or 45g):
  1.09 mg (8%) 159.3 kcal (8%) 6.85 g (5%) 15.07 g (23%) 1.5 g (3%)
53. Nuts, brazilnuts, dried, unblanched - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.43 mg (17%)656 kcal (33%)12.27 g (9%)66.43 g (102%)14.32 g (26%)
  Typical Serving size of 1 cup and whole (or 133g):
   3.23 mg (23%) 872.48 kcal (44%) 16.32 g (13%) 88.35 g (136%) 19.05 g (34%)
  Other serving sizes 1 kernel (or 5g):
  0.12 mg (1%) 32.8 kcal (2%) 0.61 g (0%) 3.32 g (5%) 0.72 g (1%)
  Other serving sizes 1 oz (6 kernels) (or 28.35g):
  0.69 mg (5%) 185.98 kcal (9%) 3.48 g (3%) 18.83 g (29%) 4.06 g (7%)
54. Nuts, formulated, wheat-based, unflavored, with salt added - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.4 mg (17%)622 kcal (31%)23.68 g (18%)57.7 g (89%)13.82 g (25%)
  Typical Serving size of 1 oz (or 28.35g):
   0.68 mg (5%) 176.34 kcal (9%) 6.71 g (5%) 16.36 g (25%) 3.92 g (7%)
55. Nuts, chestnuts, european, dried, peeled - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.39 mg (17%)369 kcal (18%)78.43 g (60%)3.91 g (6%)5.01 g (9%)
  Typical Serving size of 1 oz (or 28.35g):
   0.68 mg (5%) 104.61 kcal (5%) 22.23 g (17%) 1.11 g (2%) 1.42 g (3%)
56. Nuts, chestnuts, european, dried, unpeeled - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.38 mg (17%)374 kcal (19%)77.31 g (59%)4.45 g (7%)6.39 g (11%)
  Typical Serving size of 1 oz (or 28.35g):
   0.67 mg (5%) 106.03 kcal (5%) 21.92 g (17%) 1.26 g (2%) 1.81 g (3%)
57. Nuts, chestnuts, chinese, dried - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.29 mg (16%)363 kcal (18%)79.76 g (61%)1.81 g (3%)6.82 g (12%)
  Typical Serving size of 1 oz (or 28.35g):
   0.65 mg (5%) 102.91 kcal (5%) 22.61 g (17%) 0.51 g (1%) 1.93 g (3%)
58. Nuts, coconut cream, raw (liquid expressed from grated meat) - Iron
  Nutritional Value : 13 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.28 mg (16%)330 kcal (17%)6.65 g (5%)34.68 g (53%)3.63 g (6%)
  Typical Serving size of 1 cup (or 240g):
   5.47 mg (39%) 792 kcal (40%) 15.96 g (12%) 83.23 g (128%) 8.71 g (16%)
  Other serving sizes 1 tbsp (or 15g):
  0.34 mg (2%) 49.5 kcal (2%) 1 g (1%) 5.2 g (8%) 0.54 g (1%)
59. Nuts, hickorynuts, dried - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.12 mg (15%)657 kcal (33%)18.25 g (14%)64.37 g (99%)12.72 g (23%)
  Typical Serving size of 1 cup (or 120g):
   2.54 mg (18%) 788.4 kcal (39%) 21.9 g (17%) 77.24 g (119%) 15.26 g (27%)
  Other serving sizes 1 oz (or 28.35g):
  0.6 mg (4%) 186.26 kcal (9%) 5.17 g (4%) 18.25 g (28%) 3.61 g (6%)
  Other serving sizes 1 nut (or 3g):
  0.06 mg (0%) 19.71 kcal (1%) 0.55 g (0%) 1.93 g (3%) 0.38 g (1%)
60. Nuts, chestnuts, japanese, roasted - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.1 mg (15%)201 kcal (10%)45.13 g (35%)0.8 g (1%)2.97 g (5%)
  Typical Serving size of 1 oz (or 28.35g):
   0.6 mg (4%) 56.98 kcal (3%) 12.79 g (10%) 0.23 g (0%) 0.84 g (2%)
61. Nuts, coconut meat, dried (desiccated), sweetened, shredded - Iron
  Nutritional Value : 13 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.92 mg (14%)501 kcal (25%)47.67 g (37%)35.49 g (55%)2.88 g (5%)
  Typical Serving size of 1 cup and shredded (or 93g):
   1.79 mg (13%) 465.93 kcal (23%) 44.33 g (34%) 33.01 g (51%) 2.68 g (5%)
  Other serving sizes 1 package (7 oz) (or 199g):
  3.82 mg (27%) 996.99 kcal (50%) 94.86 g (73%) 70.63 g (109%) 5.73 g (10%)
62. Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned - Iron
  Nutritional Value : 13 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.84 mg (13%)443 kcal (22%)40.91 g (31%)31.69 g (49%)3.35 g (6%)
  Typical Serving size of 1 cup (or 77g):
   1.42 mg (10%) 341.11 kcal (17%) 31.5 g (24%) 24.4 g (38%) 2.58 g (5%)
  Other serving sizes 4 oz (or 114g):
  2.1 mg (15%) 505.02 kcal (25%) 46.64 g (36%) 36.13 g (56%) 3.82 g (7%)
63. Nuts, chestnuts, european, boiled and steamed - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.73 mg (12%)131 kcal (7%)27.76 g (21%)1.38 g (2%)2 g (4%)
  Typical Serving size of 1 oz (or 28.35g):
   0.49 mg (4%) 37.14 kcal (2%) 7.87 g (6%) 0.39 g (1%) 0.57 g (1%)
64. Nuts, coconut milk, raw (liquid expressed from grated meat and water) - Iron
  Nutritional Value : 13 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.64 mg (12%)230 kcal (12%)5.54 g (4%)23.84 g (37%)2.29 g (4%)
  Typical Serving size of 1 cup (or 240g):
   3.94 mg (28%) 552 kcal (28%) 13.3 g (10%) 57.22 g (88%) 5.5 g (10%)
  Other serving sizes 1 tbsp (or 15g):
  0.25 mg (2%) 34.5 kcal (2%) 0.83 g (1%) 3.58 g (6%) 0.34 g (1%)
65. Nuts, ginkgo nuts, dried - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.6 mg (11%)348 kcal (17%)72.45 g (56%)2 g (3%)10.35 g (18%)
  Typical Serving size of 1 oz (or 28.35g):
   0.45 mg (3%) 98.66 kcal (5%) 20.54 g (16%) 0.57 g (1%) 2.93 g (5%)
66. Nuts, almond paste - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.6 mg (11%)458 kcal (23%)47.81 g (37%)27.74 g (43%)9 g (16%)
  Typical Serving size of 1 cup and firmly packed (or 227g):
   3.63 mg (26%) 1039.66 kcal (52%) 108.53 g (83%) 62.97 g (97%) 20.43 g (36%)
  Other serving sizes 1 oz (or 28.35g):
  0.45 mg (3%) 129.84 kcal (6%) 13.55 g (10%) 7.86 g (12%) 2.55 g (5%)
67. Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged - Iron
  Nutritional Value : 13 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.51 mg (11%)456 kcal (23%)51.85 g (40%)27.99 g (43%)3.13 g (6%)
  Typical Serving size of 1 cup (or 85g):
   1.28 mg (9%) 387.6 kcal (19%) 44.07 g (34%) 23.79 g (37%) 2.66 g (5%)
  Other serving sizes 1 oz (or 28.35g):
  0.43 mg (3%) 129.28 kcal (6%) 14.7 g (11%) 7.94 g (12%) 0.89 g (2%)
68. Nuts, chestnuts, chinese, roasted - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.5 mg (11%)239 kcal (12%)52.36 g (40%)1.19 g (2%)4.48 g (8%)
  Typical Serving size of 1 oz (or 28.35g):
   0.43 mg (3%) 67.76 kcal (3%) 14.84 g (11%) 0.34 g (1%) 1.27 g (2%)
69. Nuts, chestnuts, japanese, raw - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.45 mg (10%)154 kcal (8%)34.91 g (27%)0.53 g (1%)2.25 g (4%)
  Typical Serving size of 1 oz (or 28.35g):
   0.41 mg (3%) 43.66 kcal (2%) 9.9 g (8%) 0.15 g (0%) 0.64 g (1%)
70. Nuts, chestnuts, chinese, raw - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.41 mg (10%)224 kcal (11%)49.07 g (38%)1.11 g (2%)4.2 g (8%)
  Typical Serving size of 1 oz (or 28.35g):
   0.4 mg (3%) 63.5 kcal (3%) 13.91 g (11%) 0.31 g (0%) 1.19 g (2%)
71. Nuts, acorn flour, full fat - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.21 mg (9%)501 kcal (25%)54.65 g (42%)30.17 g (46%)7.49 g (13%)
  Typical Serving size of 1 oz (or 28.35g):
   0.34 mg (2%) 142.03 kcal (7%) 15.49 g (12%) 8.55 g (13%) 2.12 g (4%)
72. Nuts, acorns, dried - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.04 mg (7%)509 kcal (25%)53.66 g (41%)31.41 g (48%)8.1 g (14%)
  Typical Serving size of 1 oz (or 28.35g):
   0.29 mg (2%) 144.3 kcal (7%) 15.21 g (12%) 8.9 g (14%) 2.3 g (4%)
73. Nuts, chestnuts, european, raw, unpeeled - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.01 mg (7%)213 kcal (11%)45.54 g (35%)2.26 g (3%)2.42 g (4%)
  Typical Serving size of 1 cup (or 145g):
   1.46 mg (10%) 308.85 kcal (15%) 66.03 g (51%) 3.28 g (5%) 3.51 g (6%)
  Other serving sizes 1 oz (or 28.35g):
  0.29 mg (2%) 60.39 kcal (3%) 12.91 g (10%) 0.64 g (1%) 0.69 g (1%)
74. Nuts, ginkgo nuts, raw - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1 mg (7%)182 kcal (9%)37.6 g (29%)1.68 g (3%)4.32 g (8%)
  Typical Serving size of 1 oz (or 28.35g):
   0.28 mg (2%) 51.6 kcal (3%) 10.66 g (8%) 0.48 g (1%) 1.22 g (2%)
75. Nuts, chestnuts, chinese, boiled and steamed - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.97 mg (7%)153 kcal (8%)33.64 g (26%)0.76 g (1%)2.88 g (5%)
  Typical Serving size of 1 oz (or 28.35g):
   0.27 mg (2%) 43.38 kcal (2%) 9.54 g (7%) 0.22 g (0%) 0.82 g (1%)
76. Nuts, chestnuts, european, raw, peeled - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.94 mg (7%)196 kcal (10%)44.17 g (34%)1.25 g (2%)1.63 g (3%)
  Typical Serving size of 1 oz (or 28.35g):
   0.27 mg (2%) 55.57 kcal (3%) 12.52 g (10%) 0.35 g (1%) 0.46 g (1%)
77. Nuts, chestnuts, european, roasted - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.91 mg (7%)245 kcal (12%)52.96 g (41%)2.2 g (3%)3.17 g (6%)
  Typical Serving size of 1 cup (or 143g):
   1.3 mg (9%) 350.35 kcal (18%) 75.73 g (58%) 3.15 g (5%) 4.53 g (8%)
  Other serving sizes 1 oz (or 28.35g):
  0.26 mg (2%) 69.46 kcal (3%) 15.01 g (12%) 0.62 g (1%) 0.9 g (2%)
  Other serving sizes 10 kernels (or 84g):
  0.76 mg (5%) 205.8 kcal (10%) 44.49 g (34%) 1.85 g (3%) 2.66 g (5%)
78. Nuts, coconut milk, frozen (liquid expressed from grated meat and water) - Iron
  Nutritional Value : 13 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.81 mg (6%)202 kcal (10%)5.58 g (4%)20.8 g (32%)1.61 g (3%)
  Typical Serving size of 1 cup (or 240g):
   1.94 mg (14%) 484.8 kcal (24%) 13.39 g (10%) 49.92 g (77%) 3.86 g (7%)
  Other serving sizes 1 tbsp (or 15g):
  0.12 mg (1%) 30.3 kcal (2%) 0.84 g (1%) 3.12 g (5%) 0.24 g (0%)
79. Nuts, acorns, raw - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.79 mg (6%)387 kcal (19%)40.75 g (31%)23.86 g (37%)6.15 g (11%)
  Typical Serving size of 1 oz (or 28.35g):
   0.22 mg (2%) 109.71 kcal (5%) 11.55 g (9%) 6.76 g (10%) 1.74 g (3%)
80. Nuts, chestnuts, japanese, boiled and steamed - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.53 mg (4%)56 kcal (3%)12.64 g (10%)0.19 g (0%)0.82 g (1%)
  Typical Serving size of 1 oz (or 28.35g):
   0.15 mg (1%) 15.88 kcal (1%) 3.58 g (3%) 0.05 g (0%) 0.23 g (0%)
81. Nuts, coconut water (liquid from coconuts) - Iron
  Nutritional Value : 17 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.29 mg (2%)19 kcal (1%)3.71 g (3%)0.2 g (0%)0.72 g (1%)
  Typical Serving size of 1 cup (or 240g):
   0.7 mg (5%) 45.6 kcal (2%) 8.9 g (7%) 0.48 g (1%) 1.73 g (3%)
  Other serving sizes 1 tbsp (or 15g):
  0.04 mg (0%) 2.85 kcal (0%) 0.56 g (0%) 0.03 g (0%) 0.11 g (0%)
  Other serving sizes 1 coconut yields (or 206g):
  0.6 mg (4%) 39.14 kcal (2%) 7.64 g (6%) 0.41 g (1%) 1.48 g (3%)
82. Nuts, ginkgo nuts, canned - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.29 mg (2%)111 kcal (6%)22.1 g (17%)1.62 g (2%)2.29 g (4%)
  Typical Serving size of 1 cup (78 kernels) (or 155g):
   0.45 mg (3%) 172.05 kcal (9%) 34.26 g (26%) 2.51 g (4%) 3.55 g (6%)
  Other serving sizes 1 oz (14 kernels) (or 28.35g):
  0.08 mg (1%) 31.47 kcal (2%) 6.27 g (5%) 0.46 g (1%) 0.65 g (1%)
83. Nuts, coconut cream, canned, sweetened - Iron
  Nutritional Value : 12 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.13 mg (1%)357 kcal (18%)53.21 g (41%)16.31 g (25%)1.17 g (2%)
  Typical Serving size of 1 cup (or 296g):
   0.38 mg (3%) 1056.72 kcal (53%) 157.5 g (121%) 48.28 g (74%) 3.46 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