Welcome to the nutritional iron content in 30 different types of soy milk, ranging from 0.64 mg to 0 mg per 100g. The basic type of soy milk is SILK Nog, soymilk, where the amount of iron in 100g is 0.3 mg.

0.3 mg of iron per 100g, from SILK Nog, soymilk corresponds to 2% of the iron RDA. For a typical serving size of .5 cup (or 122 g) the amount of Iron is 0.37 mg. This corresponds to an RDA percentage of 3%.

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

Top twenty soy milk products high in iron

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

1. Soymilk, original and vanilla, unfortified : 0.64mg (5%RDA)
2. Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D : 0.59mg (4%RDA)
3. SILK Chocolate, soymilk : 0.59mg (4%RDA)
4. SILK Light Chocolate, soymilk : 0.59mg (4%RDA)
5. Soymilk (All flavors), enhanced : 0.49mg (4%RDA)
6. Soymilk, chocolate, unfortified : 0.48mg (3%RDA)
7. Soymilk, chocolate, with added calcium, vitamins A and D : 0.48mg (3%RDA)
8. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D : 0.46mg (3%RDA)
9. Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D : 0.46mg (3%RDA)
10. Vitasoy USA, Vitasoy Organic Classic Original Soymilk : 0.44mg (3%RDA)
11. Soymilk (All flavors), lowfat, with added calcium, vitamins A and D : 0.44mg (3%RDA)
12. SILK Plain, soymilk : 0.44mg (3%RDA)
13. SILK Vanilla, soymilk : 0.44mg (3%RDA)
14. SILK Light Plain, soymilk : 0.44mg (3%RDA)
15. SILK Light Vanilla, soymilk : 0.44mg (3%RDA)
16. SILK Plus Omega-3 DHA, soymilk : 0.44mg (3%RDA)
17. SILK Plus for Bone Health, soymilk : 0.44mg (3%RDA)
18. SILK Plus Fiber, soymilk : 0.44mg (3%RDA)
19. SILK Unsweetened, soymilk : 0.44mg (3%RDA)
20. SILK Very Vanilla, soymilk : 0.44mg (3%RDA)

Following on from the twenty top soy milk items or products containing iron we have a more comprehensive break down of SILK Nog, soymilk, and the highest item containing iron which is Soymilk, original and vanilla, unfortified. 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 30 types of soy milk.

At the bottom of the page is the full list for the 30 different types of soy milk based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in soy milk.

SILK Nog, soymilk - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for SILK Nog, soymilk should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Legumes and Legume 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 74 kcal (4% RDA), the amount of Protein is 2.46 g (4% RDA), the amount of Fat is 1.64 g (3% RDA) and the amount of Carbohydrate is 12.3 g (9% 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 soy milk.

iron and nutrition facts in soy milk per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. SILK Nog, soymilk has a nutritional value score of 13 out of 100.Comparing the iron content and the nutritional density in 100g for SILK Nog, soymilk; We class this as a medium to low iron content item.In terms of overall nutritional value we class this as an item with a low nutritional density value.

Comparing iron in soy milk 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 SILK Nog, soymilk, in 100g contains 0.3 mg of iron. As a percentage of the RDA this is 2 %. Therefore, spinach has 2.4 mg more iron than SILK Nog, soymilk. In terms of iron percentage this is 800 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas SILK Nog, soymilk has a nutritional value score of 13 out of 100.

The highest content of iron in the food items under the general description or type of soy milk, is Soymilk, original and vanilla, unfortified with 0.64 mg of iron per 100g. Comparing spinach with Soymilk, original and vanilla, unfortified; spinach has 2.06 mg more iron than Soymilk, original and vanilla, unfortified. In terms of iron percentage this is 322 % more iron.

Amount of iron per 100 Calories

100 calories of sILK Nog, soymilk is a serving size of 1.35 g, and the amount of Iron is 0.41 mg (2.7% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 3.32 g (5.41% RDA), Fat 2.22 g (4.05% RDA), Carbohydrate 16.62 g (12.16% 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 soy milk per 100 calories

Content per Typical Serving Size .5 cup (or 122 g)

For the food SILK Nog, soymilk the typical serving size is .5 cup (or 122 g) which contains 0.37 mg of Iron. The iron percentage of the recommended daily value for this serving is 3 %.

To give 100% of the RDA, 33.3 servings of the typical serving size .5 cup (or 122 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 90.28 kcal, the Protein content is 3 g, the Fat content is 2 g and the Carbohydrate content is 15.01 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 soy milk

Macronutrients in SILK Nog, soymilk


The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case .5 cup or 122 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 12.0 (kcal).The number of calories from Fat is 18.0 (kcal).The total calories from carbohydrate is 60.0 (kcal).iron, calories and nutritional content in soy milk

Milligrams of iron in soy milk (per 100g)

This list of 30 types of soy milk, is brought to you by www.dietandfitnesstoday.com and ranges from Soymilk, original and vanilla, unfortified through to SILK Coffee, soymilk 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 soy milk.

The list below gives the total iron content in the 30 items from the general description 'soy milk' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 30 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.

soy milk iron per 100g

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

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

Average Content for soy milk

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of soy milk, based on the list below of 30 different items under the general description of soy milk, is 0.44 mg of iron. This average value corresponds to 3.14 % 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 45.30 kcal, the average amount of Protein is 2.47 g, the average amount of Fat is 1.27 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in SILK Light Vanilla, soymilk which in 100g contains 0.44 mg of Iron. This corresponds to 3 % of the recommended daily allowance. For this serving the amount of Calories is 33 kcal, the amount of Protein is 2.47 g, the amount of Fat is 0.82 g and the amount of Carbohydrate is 4.12 g.

Highest iron Content per 100g

Using the list below for the 30 different soy milk nutrition entries in our database, the highest amount of iron is found in Soymilk, original and vanilla, unfortified which contains 0.64 mg of iron per 100g. The associated percentage of RDA is 5 %. For this 100g serving the Calories content is 54 kcal, the Protein content is 3.27 g, the Fat content is 1.75 g, the Carbohydrate content is 6.28 g. chart to show highest iron in soy milk per 100g

The lowest amount of iron in 100g is in SILK Coffee, soymilk which contains 0 mg. This gives as percentage of the recommended daily allowance 0 % of the RDA. For this 100g serving the amount of Calories is 62 kcal, the amount of Protein is 2.06 g, the amount of Fat is 1.44 g, the amount of Carbohydrate is 10.29 g.

The difference between the highest and lowest values gives a iron range of 0.64 mg per 100g. The range for the other nutrients are as follows; 8 kcal for Calories, 1.21 g for Protein, 0.31 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 SILK Nog, soymilk contains 0.3 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 Soymilk, original and vanilla, unfortified which contains 1.56 mg in 1 cup (or 243 g). The percentage of the recommended daily value for this serving is 11 %. For this serving the Calories content is 131.22 kcal, the Protein content is 7.95 g, the Fat content is 4.25 g and the Carbohydrate content is 15.26 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 high iron foods.


Soy milk List, iron Content per 100g

1. Soymilk, original and vanilla, unfortified - Iron
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  0.64 mg (5%)54 kcal (3%)6.28 g (5%)1.75 g (3%)3.27 g (6%)
  Typical Serving size of 1 cup (or 243g):
   1.56 mg (11%) 131.22 kcal (7%) 15.26 g (12%) 4.25 g (7%) 7.95 g (14%)
  Other serving sizes 1 fl oz (or 30.6g):
  0.2 mg (1%) 16.52 kcal (1%) 1.92 g (1%) 0.54 g (1%) 1 g (2%)
2. Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D - Iron
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.59 mg (4%)47 kcal (2%)8.24 g (6%)0.64 g (1%)2.1 g (4%)
  Typical Serving size of 1 cup (or 243g):
   1.43 mg (10%) 114.21 kcal (6%) 20.02 g (15%) 1.56 g (2%) 5.1 g (9%)
3. SILK Chocolate, soymilk - Iron
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.59 mg (4%)58 kcal (3%)9.47 g (7%)1.44 g (2%)2.06 g (4%)
  Typical Serving size of 1 cup (or 243g):
   1.43 mg (10%) 140.94 kcal (7%) 23.01 g (18%) 3.5 g (5%) 5.01 g (9%)
4. SILK Light Chocolate, soymilk - Iron
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.59 mg (4%)49 kcal (2%)9.05 g (7%)0.62 g (1%)2.06 g (4%)
  Typical Serving size of 1 cup (or 243g):
   1.43 mg (10%) 119.07 kcal (6%) 21.99 g (17%) 1.51 g (2%) 5.01 g (9%)
5. Soymilk (All flavors), enhanced - Iron
  Nutritional Value : 20 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.49 mg (4%)45 kcal (2%)3.45 g (3%)1.99 g (3%)2.94 g (5%)
  Typical Serving size of 1 cup (or 243g):
   1.19 mg (9%) 109.35 kcal (5%) 8.38 g (6%) 4.84 g (7%) 7.14 g (13%)
6. Soymilk, chocolate, unfortified - Iron
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.48 mg (3%)63 kcal (3%)9.95 g (8%)1.53 g (2%)2.26 g (4%)
  Typical Serving size of 1 cup (or 243g):
   1.17 mg (8%) 153.09 kcal (8%) 24.18 g (19%) 3.72 g (6%) 5.49 g (10%)
  Other serving sizes 1 fl oz (or 30.6g):
  0.15 mg (1%) 19.28 kcal (1%) 3.04 g (2%) 0.47 g (1%) 0.69 g (1%)
7. Soymilk, chocolate, with added calcium, vitamins A and D - Iron
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.48 mg (3%)63 kcal (3%)9.95 g (8%)1.53 g (2%)2.26 g (4%)
  Typical Serving size of 1 cup (or 243g):
   1.17 mg (8%) 153.09 kcal (8%) 24.18 g (19%) 3.72 g (6%) 5.49 g (10%)
  Other serving sizes 1 fl oz (or 30.6g):
  0.15 mg (1%) 19.28 kcal (1%) 3.04 g (2%) 0.47 g (1%) 0.69 g (1%)
8. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D - Iron
  Nutritional Value : 17 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.46 mg (3%)33 kcal (2%)1.74 g (1%)1.61 g (2%)2.86 g (5%)
  Typical Serving size of 1 cup (or 243g):
   1.12 mg (8%) 80.19 kcal (4%) 4.23 g (3%) 3.91 g (6%) 6.95 g (12%)
9. Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D - Iron
  Nutritional Value : 17 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.46 mg (3%)34 kcal (2%)3.85 g (3%)0.85 g (1%)2.62 g (5%)
  Typical Serving size of 1 cup (or 243g):
   1.12 mg (8%) 82.62 kcal (4%) 9.36 g (7%) 2.07 g (3%) 6.37 g (11%)
10. Vitasoy USA, Vitasoy Organic Classic Original Soymilk - Iron
  Nutritional Value : 14 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.44 mg (3%)47 kcal (2%)4.5 g (3%)1.8 g (3%)3.2 g (6%)
  Typical Serving size of 1 cup (or 243g):
   1.07 mg (8%) 114.21 kcal (6%) 10.94 g (8%) 4.37 g (7%) 7.78 g (14%)
  Other serving sizes 1 serving (or 243g):
  1.07 mg (8%) 114.21 kcal (6%) 10.94 g (8%) 4.37 g (7%) 7.78 g (14%)
11. Soymilk (All flavors), lowfat, with added calcium, vitamins A and D - Iron
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.44 mg (3%)43 kcal (2%)7.2 g (6%)0.62 g (1%)1.65 g (3%)
  Typical Serving size of 1 cup (or 243g):
   1.07 mg (8%) 104.49 kcal (5%) 17.5 g (13%) 1.51 g (2%) 4.01 g (7%)
12. SILK Plain, soymilk - Iron
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.44 mg (3%)41 kcal (2%)3.29 g (3%)1.65 g (3%)2.88 g (5%)
  Typical Serving size of 1 cup (or 243g):
   1.07 mg (8%) 99.63 kcal (5%) 7.99 g (6%) 4.01 g (6%) 7 g (13%)
13. SILK Vanilla, soymilk - Iron
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.44 mg (3%)41 kcal (2%)4.12 g (3%)1.44 g (2%)2.47 g (4%)
  Typical Serving size of 1 cup (or 243g):
   1.07 mg (8%) 99.63 kcal (5%) 10.01 g (8%) 3.5 g (5%) 6 g (11%)
14. SILK Light Plain, soymilk - Iron
  Nutritional Value : 17 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.44 mg (3%)29 kcal (1%)3.29 g (3%)0.82 g (1%)2.47 g (4%)
  Typical Serving size of 1 cup (or 243g):
   1.07 mg (8%) 70.47 kcal (4%) 7.99 g (6%) 1.99 g (3%) 6 g (11%)
15. SILK Light Vanilla, soymilk - Iron
  Nutritional Value : 17 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.44 mg (3%)33 kcal (2%)4.12 g (3%)0.82 g (1%)2.47 g (4%)
  Typical Serving size of 1 cup (or 243g):
   1.07 mg (8%) 80.19 kcal (4%) 10.01 g (8%) 1.99 g (3%) 6 g (11%)
16. SILK Plus Omega-3 DHA, soymilk - Iron
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.44 mg (3%)45 kcal (2%)3.29 g (3%)2.06 g (3%)2.88 g (5%)
  Typical Serving size of 1 cup (or 243g):
   1.07 mg (8%) 109.35 kcal (5%) 7.99 g (6%) 5.01 g (8%) 7 g (13%)
17. SILK Plus for Bone Health, soymilk - Iron
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.44 mg (3%)41 kcal (2%)4.53 g (3%)1.44 g (2%)2.47 g (4%)
  Typical Serving size of 1 cup (or 243g):
   1.07 mg (8%) 99.63 kcal (5%) 11.01 g (8%) 3.5 g (5%) 6 g (11%)
18. SILK Plus Fiber, soymilk - Iron
  Nutritional Value : 17 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.44 mg (3%)41 kcal (2%)5.76 g (4%)1.44 g (2%)2.47 g (4%)
  Typical Serving size of 1 cup (or 243g):
   1.07 mg (8%) 99.63 kcal (5%) 14 g (11%) 3.5 g (5%) 6 g (11%)
19. SILK Unsweetened, soymilk - Iron
  Nutritional Value : 17 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.44 mg (3%)33 kcal (2%)1.65 g (1%)1.65 g (3%)2.88 g (5%)
  Typical Serving size of 1 cup (or 243g):
   1.07 mg (8%) 80.19 kcal (4%) 4.01 g (3%) 4.01 g (6%) 7 g (13%)
20. SILK Very Vanilla, soymilk - Iron
  Nutritional Value : 17 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.44 mg (3%)53 kcal (3%)7.82 g (6%)1.65 g (3%)2.47 g (4%)
  Typical Serving size of 1 cup (or 243g):
   1.07 mg (8%) 128.79 kcal (6%) 19 g (15%) 4.01 g (6%) 6 g (11%)
21. SILK Chai, soymilk - Iron
  Nutritional Value : 14 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.44 mg (3%)53 kcal (3%)7.82 g (6%)1.44 g (2%)2.47 g (4%)
  Typical Serving size of 1 cup (or 243g):
   1.07 mg (8%) 128.79 kcal (6%) 19 g (15%) 3.5 g (5%) 6 g (11%)
22. SILK Mocha, soymilk - Iron
  Nutritional Value : 14 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.44 mg (3%)58 kcal (3%)9.05 g (7%)1.44 g (2%)2.06 g (4%)
  Typical Serving size of 1 cup (or 243g):
   1.07 mg (8%) 140.94 kcal (7%) 21.99 g (17%) 3.5 g (5%) 5.01 g (9%)
23. Soymilk, original and vanilla, light, with added calcium, vitamins A and D - Iron
  Nutritional Value : 18 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.43 mg (3%)30 kcal (2%)3.51 g (3%)0.77 g (1%)2.38 g (4%)
  Typical Serving size of 1 cup (or 243g):
   1.04 mg (7%) 72.9 kcal (4%) 8.53 g (7%) 1.87 g (3%) 5.78 g (10%)
24. Soymilk, original and vanilla, with added calcium, vitamins A and D - Iron
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.42 mg (3%)43 kcal (2%)4.92 g (4%)1.47 g (2%)2.6 g (5%)
  Typical Serving size of 1 cup (or 243g):
   1.02 mg (7%) 104.49 kcal (5%) 11.96 g (9%) 3.57 g (5%) 6.32 g (11%)
  Other serving sizes 1 fl oz (or 30.6g):
  0.13 mg (1%) 13.16 kcal (1%) 1.51 g (1%) 0.45 g (1%) 0.8 g (1%)
25. Vitasoy USA, Vitasoy Organic Creamy Original Soymilk - Iron
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.4 mg (3%)44 kcal (2%)4.5 g (3%)1.6 g (2%)2.9 g (5%)
  Typical Serving size of 1 cup (or 243g):
   0.97 mg (7%) 106.92 kcal (5%) 10.94 g (8%) 3.89 g (6%) 7.05 g (13%)
  Other serving sizes 1 serving (or 243g):
  0.97 mg (7%) 106.92 kcal (5%) 10.94 g (8%) 3.89 g (6%) 7.05 g (13%)
26. Soymilk (all flavors), nonfat, with added calcium, vitamins A and D - Iron
  Nutritional Value : 18 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.35 mg (3%)28 kcal (1%)4.14 g (3%)0.04 g (0%)2.47 g (4%)
  Typical Serving size of 1 cup (or 243g):
   0.85 mg (6%) 68.04 kcal (3%) 10.06 g (8%) 0.1 g (0%) 6 g (11%)
27. Soymilk, chocolate, nonfat, with added calcium, vitamins A and D - Iron
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.35 mg (3%)44 kcal (2%)8.51 g (7%)0.04 g (0%)2.47 g (4%)
  Typical Serving size of 1 cup (or 243g):
   0.85 mg (6%) 106.92 kcal (5%) 20.68 g (16%) 0.1 g (0%) 6 g (11%)
28. Vitasoy USA, Vitasoy Light Vanilla Soymilk - Iron
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.3 mg (2%)30 kcal (2%)4.1 g (3%)0.82 g (1%)1.6 g (3%)
  Typical Serving size of 1 cup (or 243g):
   0.73 mg (5%) 72.9 kcal (4%) 9.96 g (8%) 1.99 g (3%) 3.89 g (7%)
  Other serving sizes 1 serving (or 243g):
  0.73 mg (5%) 72.9 kcal (4%) 9.96 g (8%) 1.99 g (3%) 3.89 g (7%)
29. SILK Nog, soymilk - Iron
  Nutritional Value : 13 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.3 mg (2%)74 kcal (4%)12.3 g (9%)1.64 g (3%)2.46 g (4%)
  Typical Serving size of .5 cup (or 122g):
   0.37 mg (3%) 90.28 kcal (5%) 15.01 g (12%) 2 g (3%) 3 g (5%)






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