iron in potatoes information and values per serving and 100g

Welcome to the nutritional iron content in 67 different types of potatoes, ranging from 7.04 mg to 0.16 mg per 100g. The basic type of potatoes is Potatoes, raw, skin, where the amount of iron in 100g is 3.24 mg. For the 100g serving of Potatoes, raw, skin, the RDA iron percentage is 23 %. This is based on the levels for the recommended daily allowance or RDA for a mature adult for iron which is 14 mg.

Top twenty potatoes products high in iron

Below is a summary list for the top twenty potatoes items ranked by the amount or level of iron in 100g. At the bottom of the page is the full list for the 67 different types of potatoes based on the content in different servings in grams and oz (and other serving sizes).

1. Potatoes, baked, skin, with salt : 7.04mg (50%RDA)
2. Potatoes, baked, skin, without salt : 7.04mg (50%RDA)
3. Potatoes, boiled, cooked in skin, skin, with salt : 6.07mg (43%RDA)
4. Potatoes, boiled, cooked in skin, skin, without salt : 6.07mg (43%RDA)
5. Potatoes, microwaved, cooked, in skin, skin with salt : 5.94mg (42%RDA)
6. Potatoes, microwaved, cooked in skin, skin, without salt : 5.94mg (42%RDA)
7. Potatoes, mashed, dehydrated, granules with milk, dry form : 3.5mg (25%RDA)
8. Potatoes, raw, skin : 3.24mg (23%RDA)
9. Potatoes, scalloped, dry mix, unprepared : 2.01mg (14%RDA)
10. Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt : 1.66mg (12%RDA)
11. Potatoes, au gratin, dry mix, unprepared : 1.63mg (12%RDA)
12. Potatoes, hashed brown, frozen, plain, prepared : 1.51mg (11%RDA)
13. Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated : 1.49mg (11%RDA)
14. Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt : 1.49mg (11%RDA)
15. Potatoes, frozen, french fried, par fried, extruded, unprepared : 1.32mg (9%RDA)
16. Potatoes, canned, drained solids, no salt added : 1.26mg (9%RDA)
17. Potatoes, canned, drained solids : 1.26mg (9%RDA)
18. Potatoes, microwaved, cooked, in skin, flesh and skin, with salt : 1.24mg (9%RDA)
19. Potatoes, microwaved, cooked in skin, flesh and skin, without salt : 1.24mg (9%RDA)
20. Potatoes, mashed, dehydrated, flakes without milk, dry form : 1.21mg (9%RDA)

Following on from the twenty top potatoes items or products containing iron we have a more comprehensive break down of Potatoes, raw, skin, and the highest item containing iron which is Potatoes, baked, skin, with salt. Furthermore we provide 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 potatoes. Our aim is to provide a comprehensive analysis of the iron content in potatoes.

Potatoes, raw, skin - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Potatoes, raw, skin should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 58 kcal (3% RDA), the amount of Protein is 2.57 g (5% RDA), the amount of Fat is 0.1 g and the amount of Carbohydrate is 12.44 g (10% 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 potatoes.

iron and nutrition facts in potatoes per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Potatoes, raw, skin has a nutritional value score of 18 out of 100.Comparing the iron content and the nutritional density in 100g for Potatoes, raw, skin; 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 potatoes 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 Potatoes, raw, skin, in 100g contains 3.24 mg of iron. As a percentage of the RDA this is 23 %. Therefore, Potatoes, raw, skin has 0.54 mg more iron than spinach. In terms of iron percentage this is 20 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Potatoes, raw, skin has a nutritional value score of 18 out of 100.

The highest content of iron in the food items under the general description or type of potatoes, is Potatoes, baked, skin, with salt with 7.04 mg of iron per 100g. Comparing spinach with Potatoes, baked, skin, with salt; Potatoes, baked, skin, with salt has 4.34 mg more iron than spinach. In terms of iron percentage this is 161 % more iron.

Amount of iron per 100 Calories

100 calories of potatoes, raw, skin is a serving size of 1.72 g, and the amount of Iron is 5.59 mg (39.66% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 4.43 g (8.62% RDA), Fat 0.17 g (0% RDA), Carbohydrate 21.45 g (17.24% 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 potatoes per 100 calories

Content per Typical Serving Size 1 skin (or 38 g)

For the food Potatoes, raw, skin the typical serving size is 1 skin (or 38 g) which contains 1.23 mg of Iron. The iron percentage of the recommended daily value for this serving is 9 %.

To give 100% of the RDA, 11.1 servings of the typical serving size 1 skin (or 38 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 22.04 kcal, the Protein content is 0.98 g, the Fat content is 0.04 g and the Carbohydrate content is 4.73 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 potatoes

Macronutrients in Potatoes, raw, skin


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 skin or 38 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 2.7 (kcal).The number of calories from Fat is 0.3 (kcal).The total calories from carbohydrate is 19.1 (kcal).iron, calories and nutritional content in potatoes

Milligrams of iron in potatoes (per 100g)

This list of 67 types of potatoes, is brought to you by www.dietandfitnesstoday.com and ranges from Potatoes, baked, skin, with salt through to Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added 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 potatoes.

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

potatoes iron per 100g

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

The corresponding Calories for potatoes ranked by the amount of iron per 100g is shown below in the potatoes calories chart. potatoes 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 19. The highest amount of iron from the 19 frozen items is in Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt where the iron content is 1.66 mg per 100g. The number of food items classified as canned is 3 items. The highest amount of iron from the 3 canned items is in Potatoes, canned, drained solids, no salt added where the level is 1.26 mg per 100g.The total food items which are raw is 4 items. The highest amount of iron from the 4 raw items is in Potatoes, raw, skin where the content is 3.24 mg per 100g. The number of food items which are cooked are 12 items. The highest amount of iron from the 12 cooked items is in Potatoes, boiled, cooked in skin, skin, with salt where the amount is 6.07 mg per 100g. Comparing raw and cooked potatoes shows that cooking can change the levels of iron by 2.83 mg in a 100g serving.

Average Content for potatoes

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of potatoes, based on the list below of 67 different items under the general description of potatoes, is 1.33 mg of iron. This average value corresponds to 9.5 % 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 141.34 kcal, the average amount of Protein is 2.99 g, the average amount of Fat is 3.24 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased which in 100g contains 0.65 mg of Iron. This corresponds to 5 % of the recommended daily allowance. For this serving the amount of Calories is 133 kcal, the amount of Protein is 2.19 g, the amount of Fat is 3.39 g and the amount of Carbohydrate is 23.51 g.

Highest iron Content per 100g

Using the list below for the 67 different potatoes nutrition entries in our database, the highest amount of iron is found in Potatoes, baked, skin, with salt which contains 7.04 mg of iron per 100g. The associated percentage of RDA is 50 %. For this 100g serving the Calories content is 198 kcal, the Protein content is 4.29 g, the Fat content is 0.1 g, the Carbohydrate content is 46.06 g. chart to show highest iron in potatoes per 100g

The lowest amount of iron is in Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added which in 100g contains 0.16 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 97 kcal, the amount of Protein is 1.77 g, the amount of Fat is 5.13 g, the amount of Carbohydrate is 10.87 g.

The difference between the highest and lowest values gives a iron range of 6.88 mg per 100g. The range for the other nutrients are as follows; 101 kcal for Calories, 2.52 g for Protein, 5.03 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 Potatoes, raw, skin contains 3.24 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 Potatoes, mashed, dehydrated, granules with milk, dry form which contains 7 mg in 1 cup (or 200 g). The percentage of the recommended daily value for this serving is 50 %. For this serving the Calories content is 714 kcal, the Protein content is 21.8 g, the Fat content is 2.2 g and the Carbohydrate content is 155.4 g.

Nutritional Information Summary

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


Potatoes List, iron Content per 100g

1. Potatoes, baked, skin, with salt - Iron
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  7.04 mg (50%)198 kcal (10%)46.06 g (35%)0.1 g (0%)4.29 g (8%)
  Typical Serving size of 1 skin (or 58g):
   4.08 mg (29%) 114.84 kcal (6%) 26.71 g (21%) 0.06 g (0%) 2.49 g (4%)
2. Potatoes, baked, skin, without salt - Iron
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  7.04 mg (50%)198 kcal (10%)46.06 g (35%)0.1 g (0%)4.29 g (8%)
  Typical Serving size of 1 skin (or 58g):
   4.08 mg (29%) 114.84 kcal (6%) 26.71 g (21%) 0.06 g (0%) 2.49 g (4%)
3. Potatoes, boiled, cooked in skin, skin, with salt - Iron
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  6.07 mg (43%)78 kcal (4%)17.2 g (13%)0.1 g (0%)2.86 g (5%)
  Typical Serving size of 1 skin (or 34g):
   2.06 mg (15%) 26.52 kcal (1%) 5.85 g (5%) 0.03 g (0%) 0.97 g (2%)
4. Potatoes, boiled, cooked in skin, skin, without salt - Iron
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  6.07 mg (43%)78 kcal (4%)17.21 g (13%)0.1 g (0%)2.86 g (5%)
  Typical Serving size of 1 skin (or 34g):
   2.06 mg (15%) 26.52 kcal (1%) 5.85 g (5%) 0.03 g (0%) 0.97 g (2%)
5. Potatoes, microwaved, cooked, in skin, skin with salt - Iron
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.94 mg (42%)132 kcal (7%)29.63 g (23%)0.1 g (0%)4.39 g (8%)
  Typical Serving size of 1 skin (or 58g):
   3.45 mg (25%) 76.56 kcal (4%) 17.19 g (13%) 0.06 g (0%) 2.55 g (5%)
6. Potatoes, microwaved, cooked in skin, skin, without salt - Iron
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.94 mg (42%)132 kcal (7%)29.63 g (23%)0.1 g (0%)4.39 g (8%)
  Typical Serving size of 1 skin (or 58g):
   3.45 mg (25%) 76.56 kcal (4%) 17.19 g (13%) 0.06 g (0%) 2.55 g (5%)
7. Potatoes, mashed, dehydrated, granules with milk, dry form - Iron
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.5 mg (25%)357 kcal (18%)77.7 g (60%)1.1 g (2%)10.9 g (19%)
  Typical Serving size of 1 cup (or 200g):
   7 mg (50%) 714 kcal (36%) 155.4 g (120%) 2.2 g (3%) 21.8 g (39%)
8. Potatoes, raw, skin - Iron
  Nutritional Value : 18 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.24 mg (23%)58 kcal (3%)12.44 g (10%)0.1 g (0%)2.57 g (5%)
  Typical Serving size of 1 skin (or 38g):
   1.23 mg (9%) 22.04 kcal (1%) 4.73 g (4%) 0.04 g (0%) 0.98 g (2%)
9. Potatoes, scalloped, dry mix, unprepared - Iron
  Nutritional Value : 14 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.01 mg (14%)358 kcal (18%)73.93 g (57%)4.59 g (7%)7.77 g (14%)
  Typical Serving size of 1 package (5.5 oz) (or 156g):
   3.14 mg (22%) 558.48 kcal (28%) 115.33 g (89%) 7.16 g (11%) 12.12 g (22%)
  Other serving sizes .167 package (5.5 oz) (or 26g):
  0.52 mg (4%) 93.08 kcal (5%) 19.22 g (15%) 1.19 g (2%) 2.02 g (4%)
10. Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt - Iron
  Nutritional Value : 14 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.66 mg (12%)333 kcal (17%)39.68 g (31%)18.71 g (29%)3.55 g (6%)
  Typical Serving size of 10 strips (or 50g):
   0.83 mg (6%) 166.5 kcal (8%) 19.84 g (15%) 9.36 g (14%) 1.78 g (3%)
  Other serving sizes 1 package (9 oz) and yields (or 198g):
  3.29 mg (24%) 659.34 kcal (33%) 78.57 g (60%) 37.05 g (57%) 7.03 g (13%)
11. Potatoes, au gratin, dry mix, unprepared - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.63 mg (12%)314 kcal (16%)74.31 g (57%)3.7 g (6%)8.9 g (16%)
  Typical Serving size of 1 package (5.5 oz) (or 156g):
   2.54 mg (18%) 489.84 kcal (24%) 115.92 g (89%) 5.77 g (9%) 13.88 g (25%)
  Other serving sizes .167 package (5.5 oz) (or 26g):
  0.42 mg (3%) 81.64 kcal (4%) 19.32 g (15%) 0.96 g (1%) 2.31 g (4%)
12. Potatoes, hashed brown, frozen, plain, prepared - Iron
  Nutritional Value : 14 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.51 mg (11%)218 kcal (11%)28.1 g (22%)11.5 g (18%)3.16 g (6%)
  Typical Serving size of 1 patty and oval (approx 3 x 1-1/2 x 1/2) (or 29g):
   0.44 mg (3%) 63.22 kcal (3%) 8.15 g (6%) 3.34 g (5%) 0.92 g (2%)
  Other serving sizes .5 cup (or 78g):
  1.18 mg (8%) 170.04 kcal (9%) 21.92 g (17%) 8.97 g (14%) 2.46 g (4%)
  Other serving sizes 1 package yield and 12 oz (or 205g):
  3.1 mg (22%) 446.9 kcal (22%) 57.61 g (44%) 23.58 g (36%) 6.48 g (12%)
13. Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated - Iron
  Nutritional Value : 14 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.49 mg (11%)218 kcal (11%)34.03 g (26%)8.2 g (13%)3.44 g (6%)
  Typical Serving size of 10 strips (or 50g):
   0.75 mg (5%) 109 kcal (5%) 17.02 g (13%) 4.1 g (6%) 1.72 g (3%)
  Other serving sizes 1 package (9 oz) and yields (or 198g):
  2.95 mg (21%) 431.64 kcal (22%) 67.38 g (52%) 16.24 g (25%) 6.81 g (12%)
14. Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt - Iron
  Nutritional Value : 14 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.49 mg (11%)218 kcal (11%)34.03 g (26%)8.2 g (13%)3.44 g (6%)
  Typical Serving size of 10 strips (or 50g):
   0.75 mg (5%) 109 kcal (5%) 17.02 g (13%) 4.1 g (6%) 1.72 g (3%)
  Other serving sizes 1 package (9 oz) yields (or 198g):
  2.95 mg (21%) 431.64 kcal (22%) 67.38 g (52%) 16.24 g (25%) 6.81 g (12%)
15. Potatoes, frozen, french fried, par fried, extruded, unprepared - Iron
  Nutritional Value : 14 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.32 mg (9%)260 kcal (13%)30.15 g (23%)14.95 g (23%)2.83 g (5%)
  Typical Serving size of 10 strips (or 65g):
   0.86 mg (6%) 169 kcal (8%) 19.6 g (15%) 9.72 g (15%) 1.84 g (3%)
  Other serving sizes 1 package (9 oz) (or 255g):
  3.37 mg (24%) 663 kcal (33%) 76.88 g (59%) 38.12 g (59%) 7.22 g (13%)
16. Potatoes, canned, drained solids, no salt added - Iron
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.26 mg (9%)62 kcal (3%)13.6 g (10%)0.2 g (0%)1.4 g (3%)
  Typical Serving size of 1 cup (or 180g):
   2.27 mg (16%) 111.6 kcal (6%) 24.48 g (19%) 0.36 g (1%) 2.52 g (5%)
17. Potatoes, canned, drained solids - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.26 mg (9%)60 kcal (3%)13.61 g (10%)0.21 g (0%)1.41 g (3%)
  Typical Serving size of 1 cup (or 180g):
   2.27 mg (16%) 108 kcal (5%) 24.5 g (19%) 0.38 g (1%) 2.54 g (5%)
  Other serving sizes 1 potato (or 35g):
  0.44 mg (3%) 21 kcal (1%) 4.76 g (4%) 0.07 g (0%) 0.49 g (1%)
18. Potatoes, microwaved, cooked, in skin, flesh and skin, with salt - Iron
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.24 mg (9%)105 kcal (5%)24.24 g (19%)0.1 g (0%)2.44 g (4%)
  Typical Serving size of 1 potato (2-1/3 x 4-3/4) (or 202g):
   2.5 mg (18%) 212.1 kcal (11%) 48.96 g (38%) 0.2 g (0%) 4.93 g (9%)
19. Potatoes, microwaved, cooked in skin, flesh and skin, without salt - Iron
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.24 mg (9%)105 kcal (5%)24.24 g (19%)0.1 g (0%)2.44 g (4%)
  Typical Serving size of 1 potato (2-3/4 dia by 4-3/4 long) (or 202g):
   2.5 mg (18%) 212.1 kcal (11%) 48.96 g (38%) 0.2 g (0%) 4.93 g (9%)
20. Potatoes, mashed, dehydrated, flakes without milk, dry form - Iron
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.21 mg (9%)354 kcal (18%)81.17 g (62%)0.41 g (1%)8.34 g (15%)
  Typical Serving size of 1 cup (or 60g):
   0.73 mg (5%) 212.4 kcal (11%) 48.7 g (37%) 0.25 g (0%) 5 g (9%)
21. Potatoes, mashed, dehydrated, granules without milk, dry form - Iron
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.09 mg (8%)372 kcal (19%)85.51 g (66%)0.54 g (1%)8.22 g (15%)
  Typical Serving size of 1 cup (or 200g):
   2.18 mg (16%) 744 kcal (37%) 171.02 g (132%) 1.08 g (2%) 16.44 g (29%)
22. Potatoes, baked, flesh and skin, with salt - Iron
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.08 mg (8%)93 kcal (5%)21.15 g (16%)0.13 g (0%)2.5 g (4%)
  Typical Serving size of 1 potato large (3 to 4-1/4 dia) (or 299g):
   3.23 mg (23%) 278.07 kcal (14%) 63.24 g (49%) 0.39 g (1%) 7.48 g (13%)
  Other serving sizes 1 potato medium (2-1/4 to 3-1/4 dia) (or 173g):
  1.87 mg (13%) 160.89 kcal (8%) 36.59 g (28%) 0.22 g (0%) 4.33 g (8%)
  Other serving sizes 1 potato small (1-3/4 to 2-1/2 dia) (or 138g):
  1.49 mg (11%) 128.34 kcal (6%) 29.19 g (22%) 0.18 g (0%) 3.45 g (6%)
  Other serving sizes .5 cup (or 61g):
  0.66 mg (5%) 56.73 kcal (3%) 12.9 g (10%) 0.08 g (0%) 1.53 g (3%)
  Other serving sizes 1 NLEA serving (or 148g):
  1.6 mg (11%) 137.64 kcal (7%) 31.3 g (24%) 0.19 g (0%) 3.7 g (7%)
23. Potatoes, Russet, flesh and skin, baked - Iron
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.07 mg (8%)97 kcal (5%)21.44 g (16%)0.13 g (0%)2.63 g (5%)
  Typical Serving size of 1 potato large (3 to 4-1/4 dia. (or 299g):
   3.2 mg (23%) 290.03 kcal (15%) 64.11 g (49%) 0.39 g (1%) 7.86 g (14%)
  Other serving sizes 1 potato medium (2-1/4 to 3-1/4 dia.) (or 173g):
  1.85 mg (13%) 167.81 kcal (8%) 37.09 g (29%) 0.22 g (0%) 4.55 g (8%)
  Other serving sizes 1 potato small (1-3/4 to 2-1/2 dia.) (or 138g):
  1.48 mg (11%) 133.86 kcal (7%) 29.59 g (23%) 0.18 g (0%) 3.63 g (6%)
24. Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased - Iron
  Nutritional Value : 14 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.05 mg (8%)153 kcal (8%)23.98 g (18%)5.78 g (9%)2.42 g (4%)
  Typical Serving size of 10 strips (or 65g):
   0.68 mg (5%) 99.45 kcal (5%) 15.59 g (12%) 3.76 g (6%) 1.57 g (3%)
  Other serving sizes 1 package (9 oz) (or 255g):
  2.68 mg (19%) 390.15 kcal (20%) 61.15 g (47%) 14.74 g (23%) 6.17 g (11%)
25. Potatoes, frozen, whole, unprepared - Iron
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.01 mg (7%)78 kcal (4%)17.47 g (13%)0.16 g (0%)2.38 g (4%)
  Typical Serving size of 1 cup (or 182g):
   1.84 mg (13%) 141.96 kcal (7%) 31.8 g (24%) 0.29 g (0%) 4.33 g (8%)
26. Potatoes, hashed brown, frozen, plain, unprepared - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.98 mg (7%)82 kcal (4%)17.72 g (14%)0.62 g (1%)2.06 g (4%)
  Typical Serving size of .5 cup (or 105g):
   1.03 mg (7%) 86.1 kcal (4%) 18.61 g (14%) 0.65 g (1%) 2.16 g (4%)
  Other serving sizes 1 package (12 oz) (or 340g):
  3.33 mg (24%) 278.8 kcal (14%) 60.25 g (46%) 2.11 g (3%) 7 g (13%)
27. Potatoes, russet, flesh and skin, raw - Iron
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.86 mg (6%)79 kcal (4%)18.07 g (14%)0.08 g (0%)2.14 g (4%)
  Typical Serving size of 1 potato large (3 to 4-1/4 dia) (or 369g):
   3.17 mg (23%) 291.51 kcal (15%) 66.68 g (51%) 0.3 g (0%) 7.9 g (14%)
  Other serving sizes 1 Potato medium (2-1/4 to 3-1/4 dia) (or 213g):
  1.83 mg (13%) 168.27 kcal (8%) 38.49 g (30%) 0.17 g (0%) 4.56 g (8%)
  Other serving sizes 1 Potato small (1-3/4 to 2-1/4 dia) (or 170g):
  1.46 mg (10%) 134.3 kcal (7%) 30.72 g (24%) 0.14 g (0%) 3.64 g (7%)
  Other serving sizes .5 cup and diced (or 75g):
  0.65 mg (5%) 59.25 kcal (3%) 13.55 g (10%) 0.06 g (0%) 1.61 g (3%)
28. Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.8 mg (6%)199 kcal (10%)31.66 g (24%)6.76 g (10%)2.9 g (5%)
  Typical Serving size of 10 strip (or 21g):
   0.17 mg (1%) 41.79 kcal (2%) 6.65 g (5%) 1.42 g (2%) 0.61 g (1%)
29. Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.75 mg (5%)166 kcal (8%)27.5 g (21%)5.13 g (8%)2.51 g (4%)
  Typical Serving size of 10 strip (or 69g):
   0.52 mg (4%) 114.54 kcal (6%) 18.98 g (15%) 3.54 g (5%) 1.73 g (3%)
30. Potatoes, hashed brown, frozen, with butter sauce, unprepared - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.75 mg (5%)135 kcal (7%)18.28 g (14%)6.66 g (10%)1.87 g (3%)
  Typical Serving size of 1 package (6 oz) (or 170g):
   1.28 mg (9%) 229.5 kcal (11%) 31.08 g (24%) 11.32 g (17%) 3.18 g (6%)
31. Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.74 mg (5%)164 kcal (8%)27.74 g (21%)5.22 g (8%)2.66 g (5%)
  Typical Serving size of 10 strips (or 50g):
   0.37 mg (3%) 82 kcal (4%) 13.87 g (11%) 2.61 g (4%) 1.33 g (2%)
  Other serving sizes 1 package (9 oz) and yields (or 198g):
  1.47 mg (11%) 324.72 kcal (16%) 54.93 g (42%) 10.34 g (16%) 5.27 g (9%)
32. Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.74 mg (5%)172 kcal (9%)28.71 g (22%)5.22 g (8%)2.66 g (5%)
  Typical Serving size of 10 strip (or 74g):
   0.55 mg (4%) 127.28 kcal (6%) 21.25 g (16%) 3.86 g (6%) 1.97 g (4%)
33. Potatoes, red, flesh and skin, raw - Iron
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.73 mg (5%)70 kcal (4%)15.9 g (12%)0.14 g (0%)1.89 g (3%)
  Typical Serving size of 1 potato large (3 to 4-1/4 dia) (or 369g):
   2.69 mg (19%) 258.3 kcal (13%) 58.67 g (45%) 0.52 g (1%) 6.97 g (12%)
  Other serving sizes 1 potato medium (2-1/4 to 3-1/4 dia) (or 213g):
  1.55 mg (11%) 149.1 kcal (7%) 33.87 g (26%) 0.3 g (0%) 4.03 g (7%)
  Other serving sizes 1 potato small (1-3/4 to 2-1/4 dia) (or 170g):
  1.24 mg (9%) 119 kcal (6%) 27.03 g (21%) 0.24 g (0%) 3.21 g (6%)
  Other serving sizes .5 cup and diced (or 75g):
  0.55 mg (4%) 52.5 kcal (3%) 11.93 g (9%) 0.11 g (0%) 1.42 g (3%)
34. Potatoes, canned, solids and liquids - Iron
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.72 mg (5%)44 kcal (2%)9.89 g (8%)0.11 g (0%)1.2 g (2%)
  Typical Serving size of 1 cup and whole (or 300g):
   2.16 mg (15%) 132 kcal (7%) 29.67 g (23%) 0.33 g (1%) 3.6 g (6%)
  Other serving sizes 1 can (303 x 406) (or 454g):
  3.27 mg (23%) 199.76 kcal (10%) 44.9 g (35%) 0.5 g (1%) 5.45 g (10%)
35. Potatoes, red, flesh and skin, baked - Iron
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.7 mg (5%)89 kcal (4%)19.59 g (15%)0.15 g (0%)2.3 g (4%)
  Typical Serving size of 1 potato large (3 to 4-1/4 dia. (or 299g):
   2.09 mg (15%) 266.11 kcal (13%) 58.57 g (45%) 0.45 g (1%) 6.88 g (12%)
  Other serving sizes 1 potato medium (2-1/4 to 3-1/4 dia.) (or 173g):
  1.21 mg (9%) 153.97 kcal (8%) 33.89 g (26%) 0.26 g (0%) 3.98 g (7%)
  Other serving sizes 1 potato small (1-3/4 to 2-1/2 dia.) (or 138g):
  0.97 mg (7%) 122.82 kcal (6%) 27.03 g (21%) 0.21 g (0%) 3.17 g (6%)
36. Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased - Iron
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.65 mg (5%)133 kcal (7%)23.51 g (18%)3.39 g (5%)2.19 g (4%)
  Typical Serving size of 10 strip (or 153g):
   0.99 mg (7%) 203.49 kcal (10%) 35.97 g (28%) 5.19 g (8%) 3.35 g (6%)
37. Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.64 mg (5%)152 kcal (8%)26.98 g (21%)3.76 g (6%)2.57 g (5%)
  Typical Serving size of 10 strip (or 133g):
   0.85 mg (6%) 202.16 kcal (10%) 35.88 g (28%) 5 g (8%) 3.42 g (6%)
38. Potatoes, au gratin, home-prepared from recipe using margarine - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.64 mg (5%)132 kcal (7%)11.27 g (9%)7.59 g (12%)5.06 g (9%)
  Typical Serving size of 1 cup (or 245g):
   1.57 mg (11%) 323.4 kcal (16%) 27.61 g (21%) 18.6 g (29%) 12.4 g (22%)
39. Potatoes, au gratin, home-prepared from recipe using butter - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.64 mg (5%)132 kcal (7%)11.27 g (9%)7.59 g (12%)5.06 g (9%)
  Typical Serving size of 1 cup (or 245g):
   1.57 mg (11%) 323.4 kcal (16%) 27.61 g (21%) 18.6 g (29%) 12.4 g (22%)
40. Potatoes, white, flesh and skin, baked - Iron
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.64 mg (5%)94 kcal (5%)21.08 g (16%)0.15 g (0%)2.1 g (4%)
  Typical Serving size of 1 potato large (3 to 4-1/4 dia) (or 299g):
   1.91 mg (14%) 281.06 kcal (14%) 63.03 g (48%) 0.45 g (1%) 6.28 g (11%)
  Other serving sizes 1 potato medium (2-1/4 to 3-1/4 dia) (or 138g):
  0.88 mg (6%) 129.72 kcal (6%) 29.09 g (22%) 0.21 g (0%) 2.9 g (5%)
  Other serving sizes 1 potato small (1-3/4 to 2-1/2 dia) (or 138g):
  0.88 mg (6%) 129.72 kcal (6%) 29.09 g (22%) 0.21 g (0%) 2.9 g (5%)
41. Potatoes, french fried, all types, salt added in processing, frozen, unprepared - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.62 mg (4%)147 kcal (7%)24.81 g (19%)4.66 g (7%)2.24 g (4%)
  Typical Serving size of 10 strip (or 89g):
   0.55 mg (4%) 130.83 kcal (7%) 22.08 g (17%) 4.15 g (6%) 1.99 g (4%)
  Other serving sizes 1 package (9 oz) (or 255g):
  1.58 mg (11%) 374.85 kcal (19%) 63.27 g (49%) 11.88 g (18%) 5.71 g (10%)
42. Potatoes, french fried, all types, salt not added in processing, frozen, as purchased - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.62 mg (4%)150 kcal (8%)24.81 g (19%)4.66 g (7%)2.24 g (4%)
  Typical Serving size of 10 strips (or 65g):
   0.4 mg (3%) 97.5 kcal (5%) 16.13 g (12%) 3.03 g (5%) 1.46 g (3%)
  Other serving sizes 1 package (9 oz) (or 255g):
  1.58 mg (11%) 382.5 kcal (19%) 63.27 g (49%) 11.88 g (18%) 5.71 g (10%)
43. Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.61 mg (4%)167 kcal (8%)26.78 g (21%)5.53 g (9%)2.41 g (4%)
  Typical Serving size of 10 strip (or 30g):
   0.18 mg (1%) 50.1 kcal (3%) 8.03 g (6%) 1.66 g (3%) 0.72 g (1%)
44. Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.6 mg (4%)174 kcal (9%)29.92 g (23%)5.05 g (8%)2.12 g (4%)
  Typical Serving size of 10 strip (or 82g):
   0.49 mg (4%) 142.68 kcal (7%) 24.53 g (19%) 4.14 g (6%) 1.74 g (3%)
45. Potatoes, scalloped, home-prepared with butter - Iron
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.57 mg (4%)88 kcal (4%)10.78 g (8%)3.68 g (6%)2.87 g (5%)
  Typical Serving size of 1 cup (or 245g):
   1.4 mg (10%) 215.6 kcal (11%) 26.41 g (20%) 9.02 g (14%) 7.03 g (13%)
46. Potatoes, scalloped, home-prepared with margarine - Iron
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.57 mg (4%)88 kcal (4%)10.78 g (8%)3.68 g (6%)2.87 g (5%)
  Typical Serving size of 1 cup (or 245g):
   1.4 mg (10%) 215.6 kcal (11%) 26.41 g (20%) 9.02 g (14%) 7.03 g (13%)
47. Potatoes, hashed brown, home-prepared - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.55 mg (4%)265 kcal (13%)35.11 g (27%)12.52 g (19%)3 g (5%)
  Typical Serving size of 1 cup (or 156g):
   0.86 mg (6%) 413.4 kcal (21%) 54.77 g (42%) 19.53 g (30%) 4.68 g (8%)
48. Potatoes, white, flesh and skin, raw - Iron
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.52 mg (4%)69 kcal (3%)15.71 g (12%)0.1 g (0%)1.68 g (3%)
  Typical Serving size of 1 large (3 to 4-1/4 dia.) (or 369g):
   1.92 mg (14%) 254.61 kcal (13%) 57.97 g (45%) 0.37 g (1%) 6.2 g (11%)
  Other serving sizes 1 medium (2+-1/4 to 3-1/4 dia.) (or 213g):
  1.11 mg (8%) 146.97 kcal (7%) 33.46 g (26%) 0.21 g (0%) 3.58 g (6%)
  Other serving sizes 1 small (1-3/4 to 2-1/4 dia.) (or 92g):
  0.48 mg (3%) 63.48 kcal (3%) 14.45 g (11%) 0.09 g (0%) 1.55 g (3%)
  Other serving sizes .5 cup and diced (or 75g):
  0.39 mg (3%) 51.75 kcal (3%) 11.78 g (9%) 0.08 g (0%) 1.26 g (2%)
49. Potatoes, o'brien, home-prepared - Iron
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.47 mg (3%)81 kcal (4%)15.47 g (12%)1.28 g (2%)2.35 g (4%)
  Typical Serving size of 1 cup (or 194g):
   0.91 mg (7%) 157.14 kcal (8%) 30.01 g (23%) 2.48 g (4%) 4.56 g (8%)
  Other serving sizes 1 recipe yield (or 1162g):
  5.46 mg (39%) 941.22 kcal (47%) 179.76 g (138%) 14.87 g (23%) 27.31 g (49%)
50. Potatoes, microwaved, cooked in skin, flesh, with salt - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.41 mg (3%)100 kcal (5%)23.28 g (18%)0.1 g (0%)2.1 g (4%)
  Typical Serving size of .5 cup (or 78g):
   0.32 mg (2%) 78 kcal (4%) 18.16 g (14%) 0.08 g (0%) 1.64 g (3%)
  Other serving sizes 1 potato (2-1/3 x 4-3/4) (or 156g):
  0.64 mg (5%) 156 kcal (8%) 36.32 g (28%) 0.16 g (0%) 3.28 g (6%)
51. Potatoes, microwaved, cooked in skin, flesh, without salt - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.41 mg (3%)100 kcal (5%)23.28 g (18%)0.1 g (0%)2.1 g (4%)
  Typical Serving size of .5 cup (or 78g):
   0.32 mg (2%) 78 kcal (4%) 18.16 g (14%) 0.08 g (0%) 1.64 g (3%)
  Other serving sizes 1 potato (2-1/3 x 4-3/4) (or 156g):
  0.64 mg (5%) 156 kcal (8%) 36.32 g (28%) 0.16 g (0%) 3.28 g (6%)
52. Potatoes, scalloped, dry mix, prepared with water, whole milk and butter - Iron
  Nutritional Value : 14 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.38 mg (3%)93 kcal (5%)12.77 g (10%)4.3 g (7%)2.12 g (4%)
  Typical Serving size of 1 cup (unprepared) (or 245g):
   0.93 mg (7%) 227.85 kcal (11%) 31.29 g (24%) 10.54 g (16%) 5.19 g (9%)
  Other serving sizes .167 package (5.5 oz) yields (or 137g):
  0.52 mg (4%) 127.41 kcal (6%) 17.49 g (13%) 5.89 g (9%) 2.9 g (5%)
  Other serving sizes 1 package yield and 5.5 oz (or 822g):
  3.12 mg (22%) 764.46 kcal (38%) 104.97 g (81%) 35.35 g (54%) 17.43 g (31%)
53. Potatoes, baked, flesh, without salt - Iron
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.35 mg (3%)93 kcal (5%)21.55 g (17%)0.1 g (0%)1.96 g (4%)
  Typical Serving size of .5 cup (or 61g):
   0.21 mg (2%) 56.73 kcal (3%) 13.15 g (10%) 0.06 g (0%) 1.2 g (2%)
  Other serving sizes 1 potato (2-1/3 x 4-3/4) (or 156g):
  0.55 mg (4%) 145.08 kcal (7%) 33.62 g (26%) 0.16 g (0%) 3.06 g (5%)
54. Potatoes, baked, flesh, with salt - Iron
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.35 mg (3%)93 kcal (5%)21.55 g (17%)0.1 g (0%)1.96 g (4%)
  Typical Serving size of .5 cup (or 61g):
   0.21 mg (2%) 56.73 kcal (3%) 13.15 g (10%) 0.06 g (0%) 1.2 g (2%)
  Other serving sizes 1 potato (2-1/3 x 4-3/4) (or 156g):
  0.55 mg (4%) 145.08 kcal (7%) 33.62 g (26%) 0.16 g (0%) 3.06 g (5%)
55. Potatoes, au gratin, dry mix, prepared with water, whole milk and butter - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.32 mg (2%)93 kcal (5%)12.84 g (10%)4.12 g (6%)2.3 g (4%)
  Typical Serving size of .167 package (5.5 oz) yields (or 137g):
   0.44 mg (3%) 127.41 kcal (6%) 17.59 g (14%) 5.64 g (9%) 3.15 g (6%)
  Other serving sizes 1 package yield and 5.5 oz (or 822g):
  2.63 mg (19%) 764.46 kcal (38%) 105.54 g (81%) 33.87 g (52%) 18.91 g (34%)
56. Potatoes, boiled, cooked in skin, flesh, with salt - Iron
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.31 mg (2%)87 kcal (4%)20.13 g (15%)0.1 g (0%)1.87 g (3%)
  Typical Serving size of .5 cup (or 78g):
   0.24 mg (2%) 67.86 kcal (3%) 15.7 g (12%) 0.08 g (0%) 1.46 g (3%)
  Other serving sizes 1 potato (2-1/2 dia and sphere) (or 136g):
  0.42 mg (3%) 118.32 kcal (6%) 27.38 g (21%) 0.14 g (0%) 2.54 g (5%)
57. Potatoes, boiled, cooked without skin, flesh, with salt - Iron
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.31 mg (2%)86 kcal (4%)20.01 g (15%)0.1 g (0%)1.71 g (3%)
  Typical Serving size of 1 large (3 to 4-1/4 dia.) (or 300g):
   0.93 mg (7%) 258 kcal (13%) 60.03 g (46%) 0.3 g (0%) 5.13 g (9%)
  Other serving sizes 1 medium (2-1/4 to 2-1/4 dia.) (or 167g):
  0.52 mg (4%) 143.62 kcal (7%) 33.42 g (26%) 0.17 g (0%) 2.86 g (5%)
  Other serving sizes 1 small (1-3/4 to 2-1/2 dia.) (or 125g):
  0.39 mg (3%) 107.5 kcal (5%) 25.01 g (19%) 0.13 g (0%) 2.14 g (4%)
  Other serving sizes .5 cup (or 78g):
  0.24 mg (2%) 67.08 kcal (3%) 15.61 g (12%) 0.08 g (0%) 1.33 g (2%)
58. Potatoes, boiled, cooked in skin, flesh, without salt - Iron
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.31 mg (2%)87 kcal (4%)20.13 g (15%)0.1 g (0%)1.87 g (3%)
  Typical Serving size of .5 cup (or 78g):
   0.24 mg (2%) 67.86 kcal (3%) 15.7 g (12%) 0.08 g (0%) 1.46 g (3%)
  Other serving sizes 1 potato (2-1/2 dia and sphere) (or 136g):
  0.42 mg (3%) 118.32 kcal (6%) 27.38 g (21%) 0.14 g (0%) 2.54 g (5%)
59. Potatoes, boiled, cooked without skin, flesh, without salt - Iron
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.31 mg (2%)86 kcal (4%)20.01 g (15%)0.1 g (0%)1.71 g (3%)
  Typical Serving size of 1 large (3 to 4-1/4 dia.) (or 300g):
   0.93 mg (7%) 258 kcal (13%) 60.03 g (46%) 0.3 g (0%) 5.13 g (9%)
  Other serving sizes 1 medium (2-1/4 to 3-1/4 dia.) (or 167g):
  0.52 mg (4%) 143.62 kcal (7%) 33.42 g (26%) 0.17 g (0%) 2.86 g (5%)
  Other serving sizes 1 small (1-3/4 to 2-1/2 dia.) (or 125g):
  0.39 mg (3%) 107.5 kcal (5%) 25.01 g (19%) 0.13 g (0%) 2.14 g (4%)
  Other serving sizes .5 cup (or 78g):
  0.24 mg (2%) 67.08 kcal (3%) 15.61 g (12%) 0.08 g (0%) 1.33 g (2%)
60. Potatoes, mashed, home-prepared, whole milk added - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.27 mg (2%)83 kcal (4%)17.57 g (14%)0.57 g (1%)1.91 g (3%)
  Typical Serving size of 1 cup (or 210g):
   0.57 mg (4%) 174.3 kcal (9%) 36.9 g (28%) 1.2 g (2%) 4.01 g (7%)
61. Potatoes, mashed, home-prepared, whole milk and margarine added - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.26 mg (2%)113 kcal (6%)16.94 g (13%)4.2 g (6%)1.96 g (4%)
  Typical Serving size of 1 cup (or 210g):
   0.55 mg (4%) 237.3 kcal (12%) 35.57 g (27%) 8.82 g (14%) 4.12 g (7%)
62. Potatoes, mashed, home-prepared, whole milk and butter added - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.26 mg (2%)113 kcal (6%)16.81 g (13%)4.22 g (6%)1.86 g (3%)
  Typical Serving size of 1 cup (or 210g):
   0.55 mg (4%) 237.3 kcal (12%) 35.3 g (27%) 8.86 g (14%) 3.91 g (7%)
63. Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.22 mg (2%)113 kcal (6%)15.02 g (12%)5.6 g (9%)1.9 g (3%)
  Typical Serving size of 1 cup (or 210g):
   0.46 mg (3%) 237.3 kcal (12%) 31.54 g (24%) 11.76 g (18%) 3.99 g (7%)
64. Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.2 mg (1%)116 kcal (6%)16.13 g (12%)4.8 g (7%)2.13 g (4%)
  Typical Serving size of 1 cup (or 210g):
   0.42 mg (3%) 243.6 kcal (12%) 33.87 g (26%) 10.08 g (16%) 4.47 g (8%)
65. Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.19 mg (1%)108 kcal (5%)14.36 g (11%)4.96 g (8%)2.05 g (4%)
  Typical Serving size of 1 cup (or 210g):
   0.4 mg (3%) 226.8 kcal (11%) 30.16 g (23%) 10.42 g (16%) 4.31 g (8%)
66. Potatoes, mashed, prepared from granules, without milk, whole milk and margarine - Iron
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.19 mg (1%)108 kcal (5%)14.4 g (11%)4.93 g (8%)2.05 g (4%)
  Typical Serving size of 1 cup (or 210g):
   0.4 mg (3%) 226.8 kcal (11%) 30.24 g (23%) 10.35 g (16%) 4.31 g (8%)






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