Welcome to the nutritional iron content in 24 different types of vegetable soup, ranging from 3.71 mg to 0 mg per 100g. The basic type of vegetable soup is Soup, tomato vegetable, dry, mix, where the amount of iron in 100g is 3.71 mg. This is 27% of the iron RDA, from 100g of Soup, tomato vegetable, dry, mix.

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

Top ten vegetable soup products high in iron

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

At the bottom of the page is the full list for the 24 different types of vegetable soup based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in vegetable soup.

1. Soup, tomato vegetable, dry, mix : 3.71mg (27%RDA)
2. Soup, cream of vegetable, dry, powder : 2.6mg (19%RDA)
3. Soup, vegetable beef, canned, condensed : 0.89mg (6%RDA)
4. Soup, vegetarian vegetable, canned, condensed : 0.88mg (6%RDA)
5. Soup, sirloin burger with vegetables, ready-to-serve, single brand : 0.87mg (6%RDA)
6. Soup, vegetable with beef broth, canned, condensed : 0.79mg (6%RDA)
7. Soup, chicken vegetable, canned, condensed : 0.71mg (5%RDA)
8. Soup, chunky vegetable, canned, ready-to-serve : 0.68mg (5%RDA)
9. Soup, vegetable, canned, low sodium, condensed : 0.66mg (5%RDA)
10. Soup, turkey vegetable, canned, condensed : 0.62mg (4%RDA)

Following on from the ten top vegetable soup items or products containing iron we have a more comprehensive break down of Soup, tomato vegetable, dry, mix, and the highest item containing iron which is Soup, tomato vegetable, dry, mix. 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 24 types of vegetable soup. .

Soup, tomato vegetable, dry, mix - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Soup, tomato vegetable, dry, mix should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Soups, Sauces, and Gravies.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 325 kcal (16% RDA), the amount of Protein is 11.73 g (21% RDA), the amount of Fat is 5.09 g (8% RDA) and the amount of Carbohydrate is 59.9 g (46% 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 vegetable soup.

iron and nutrition facts in vegetable soup per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Soup, tomato vegetable, dry, mix has a nutritional value score of 16 out of 100.Comparing the iron content and the nutritional density in 100g for Soup, tomato vegetable, dry, mix; 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 vegetable soup 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 Soup, tomato vegetable, dry, mix, in 100g contains 3.71 mg of iron. As a percentage of the RDA this is 27 %. Therefore, Soup, tomato vegetable, dry, mix has 1.01 mg more iron than spinach. In terms of iron percentage this is 37 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Soup, tomato vegetable, dry, mix has a nutritional value score of 16 out of 100.Soup, tomato vegetable, dry, mix also has the highest amount of iron for the 24 different vegetable soup items.

Amount of iron per 100 Calories

100 calories of soup, tomato vegetable, dry, mix is a serving size of 0.31 g, and the amount of Iron is 1.14 mg (8.31% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 3.61 g (6.46% RDA), Fat 1.57 g (2.46% RDA), Carbohydrate 18.43 g (14.15% 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 vegetable soup per 100 calories

Content per Typical Serving Size 1 tbsp (or 1.2 g)

For the food Soup, tomato vegetable, dry, mix the typical serving size is 1 tbsp (or 1.2 g) which contains 0.04 mg of Iron. In terms of the gram weight and total content for this serving the Calories content is 3.9 kcal, the Protein content is 0.14 g, the Fat content is 0.06 g and the Carbohydrate content is 0.72 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 vegetable soup

Macronutrients in Soup, tomato vegetable, dry, mix


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 tbsp or 1.2 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 0.5 (kcal).The number of calories from Fat is 0.5 (kcal).The total calories from carbohydrate is 2.9 (kcal).iron, calories and nutritional content in vegetable soup

Milligrams of iron in vegetable soup (per 100g)

This list of 24 types of vegetable soup, is brought to you by www.dietandfitnesstoday.com and ranges from Soup, tomato vegetable, dry, mix through to Soup, HEALTHY CHOICE Garden Vegetable Soup, canned 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 vegetable soup.

The list below gives the total iron content in the 24 items from the general description 'vegetable soup' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 24 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.

vegetable soup iron per 100g

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

The corresponding Calories for vegetable soup ranked by the amount of iron per 100g is shown below in the vegetable soup calories chart. vegetable soup 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 number of food items classified as canned is 17 items. The highest amount of iron from the 17 canned items is in Soup, vegetable beef, canned, condensed where the level is 0.89 mg per 100g.

Average Content for vegetable soup

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of vegetable soup, based on the list below of 24 different items under the general description of vegetable soup, is 0.73 mg of iron. This average value corresponds to 5.21 % 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 76.88 kcal, the average amount of Protein is 2.99 g, the average amount of Fat is 2.56 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Soup, vegetable chicken, canned, prepared with water, low sodium which in 100g contains 0.61 mg of Iron. This corresponds to 4 % of the recommended daily allowance. For this serving the amount of Calories is 69 kcal, the amount of Protein is 5.1 g, the amount of Fat is 2 g and the amount of Carbohydrate is 8.76 g.

Highest iron Content per 100g

Using the list below for the 24 different vegetable soup nutrition entries in our database, the highest amount of iron is found in Soup, tomato vegetable, dry, mix which contains 3.71 mg of iron per 100g. The associated percentage of RDA is 27 %. For this 100g serving the Calories content is 325 kcal, the Protein content is 11.73 g, the Fat content is 5.09 g, the Carbohydrate content is 59.9 g. chart to show highest iron in vegetable soup per 100g

The lowest amount of iron is in Soup, HEALTHY CHOICE Garden Vegetable Soup, canned which in 100g contains 0 mg of iron. This gives as percentage of the recommended daily allowance 0 % of the RDA. For this 100g serving the amount of Calories is 51 kcal, the amount of Protein is 2.13 g, the amount of Fat is 0.21 g, the amount of Carbohydrate is 10.04 g.

The difference between the highest and lowest values gives a iron range of 3.71 mg per 100g. The range for the other nutrients are as follows; 274 kcal for Calories, 9.6 g for Protein, 4.88 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 Soup, tomato vegetable, dry, mix contains 3.71 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 Soup, sirloin burger with vegetables, ready-to-serve, single brand which contains 4.69 mg in 1 package yields (or 539 g). The percentage of the recommended daily value for this serving is 34 %. For this serving the Calories content is 415.03 kcal, the Protein content is 22.64 g, the Fat content is 19.94 g and the Carbohydrate content is 36.65 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 iron content.


Vegetable soup List, iron Content per 100g

1. Soup, tomato vegetable, dry, mix - Iron
  Nutritional Value : 16 / 100     food group - Soups, Sauces, and Gravies
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  3.71 mg (27%)325 kcal (16%)59.9 g (46%)5.09 g (8%)11.73 g (21%)
  Typical Serving size of 1 tbsp (or 1.2g):
   0.04 mg (0%) 3.9 kcal (0%) 0.72 g (1%) 0.06 g (0%) 0.14 g (0%)
  Other serving sizes 1 packet (or 39g):
  1.45 mg (10%) 126.75 kcal (6%) 23.36 g (18%) 1.99 g (3%) 4.57 g (8%)
2. Soup, cream of vegetable, dry, powder - Iron
  Nutritional Value : 15 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.6 mg (19%)446 kcal (22%)52.1 g (40%)24.1 g (37%)8 g (14%)
  Typical Serving size of 1 packet (or 18g):
   0.47 mg (3%) 80.28 kcal (4%) 9.38 g (7%) 4.34 g (7%) 1.44 g (3%)
3. Soup, vegetable beef, canned, condensed - Iron
  Nutritional Value : 20 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.89 mg (6%)63 kcal (3%)8.11 g (6%)1.51 g (2%)4.45 g (8%)
  Typical Serving size of .5 cup (or 126g):
   1.12 mg (8%) 79.38 kcal (4%) 10.22 g (8%) 1.9 g (3%) 5.61 g (10%)
  Other serving sizes 1 can (10.75 oz) (or 305g):
  2.71 mg (19%) 192.15 kcal (10%) 24.74 g (19%) 4.61 g (7%) 13.57 g (24%)
4. Soup, vegetarian vegetable, canned, condensed - Iron
  Nutritional Value : 20 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.88 mg (6%)59 kcal (3%)9.78 g (8%)1.58 g (2%)1.72 g (3%)
  Typical Serving size of .5 cup (or 126g):
   1.11 mg (8%) 74.34 kcal (4%) 12.32 g (9%) 1.99 g (3%) 2.17 g (4%)
  Other serving sizes 1 can (10.5 oz) (or 298g):
  2.62 mg (19%) 175.82 kcal (9%) 29.14 g (22%) 4.71 g (7%) 5.13 g (9%)
5. Soup, sirloin burger with vegetables, ready-to-serve, single brand - Iron
  Nutritional Value : 15 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.87 mg (6%)77 kcal (4%)6.8 g (5%)3.7 g (6%)4.2 g (8%)
  Typical Serving size of 1 package yields (or 539g):
   4.69 mg (34%) 415.03 kcal (21%) 36.65 g (28%) 19.94 g (31%) 22.64 g (40%)
  Other serving sizes 1 serving (or 240g):
  2.09 mg (15%) 184.8 kcal (9%) 16.32 g (13%) 8.88 g (14%) 10.08 g (18%)
6. Soup, vegetable with beef broth, canned, condensed - Iron
  Nutritional Value : 17 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.79 mg (6%)66 kcal (3%)10.7 g (8%)1.56 g (2%)2.42 g (4%)
  Typical Serving size of .5 cup (or 123g):
   0.97 mg (7%) 81.18 kcal (4%) 13.16 g (10%) 1.92 g (3%) 2.98 g (5%)
  Other serving sizes 1 can (10.5 oz) (or 298g):
  2.35 mg (17%) 196.68 kcal (10%) 31.89 g (25%) 4.65 g (7%) 7.21 g (13%)
7. Soup, chicken vegetable, canned, condensed - Iron
  Nutritional Value : 18 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.71 mg (5%)61 kcal (3%)7.01 g (5%)2.32 g (4%)2.94 g (5%)
  Typical Serving size of .5 cup (or 121g):
   0.86 mg (6%) 73.81 kcal (4%) 8.48 g (7%) 2.81 g (4%) 3.56 g (6%)
  Other serving sizes 1 can (10.7 oz) (or 303g):
  2.15 mg (15%) 184.83 kcal (9%) 21.24 g (16%) 7.03 g (11%) 8.91 g (16%)
8. Soup, chunky vegetable, canned, ready-to-serve - Iron
  Nutritional Value : 20 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.68 mg (5%)51 kcal (3%)7.92 g (6%)1.54 g (2%)1.46 g (3%)
  Typical Serving size of 1 cup (or 245g):
   1.67 mg (12%) 124.95 kcal (6%) 19.4 g (15%) 3.77 g (6%) 3.58 g (6%)
  Other serving sizes 1 can (19 oz) (or 539g):
  3.67 mg (26%) 274.89 kcal (14%) 42.69 g (33%) 8.3 g (13%) 7.87 g (14%)
9. Soup, vegetable, canned, low sodium, condensed - Iron
  Nutritional Value : 19 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.66 mg (5%)65 kcal (3%)12.11 g (9%)0.9 g (1%)2.2 g (4%)
  Typical Serving size of .5 cup (or 126g):
   0.83 mg (6%) 81.9 kcal (4%) 15.26 g (12%) 1.13 g (2%) 2.77 g (5%)
10. Soup, turkey vegetable, canned, condensed - Iron
  Nutritional Value : 16 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.62 mg (4%)60 kcal (3%)7.05 g (5%)2.47 g (4%)2.52 g (5%)
  Typical Serving size of .5 cup (4 fl oz) (or 123g):
   0.76 mg (5%) 73.8 kcal (4%) 8.67 g (7%) 3.04 g (5%) 3.1 g (6%)
  Other serving sizes 1 can (10.5 oz) (or 298g):
  1.85 mg (13%) 178.8 kcal (9%) 21.01 g (16%) 7.36 g (11%) 7.51 g (13%)
11. Soup, chicken vegetable, chunky, canned, ready-to-serve - Iron
  Nutritional Value : 17 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.61 mg (4%)69 kcal (3%)7.87 g (6%)2.01 g (3%)5.13 g (9%)
  Typical Serving size of 1 cup (8 fl oz) (or 240g):
   1.46 mg (10%) 165.6 kcal (8%) 18.89 g (15%) 4.82 g (7%) 12.31 g (22%)
  Other serving sizes 1 can (19 oz) (or 539g):
  3.29 mg (24%) 371.91 kcal (19%) 42.42 g (33%) 10.83 g (17%) 27.65 g (49%)
12. Soup, vegetable chicken, canned, prepared with water, low sodium - Iron
  Nutritional Value : 19 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.61 mg (4%)69 kcal (3%)8.76 g (7%)2 g (3%)5.1 g (9%)
  Typical Serving size of 1 cup (or 241g):
   1.47 mg (11%) 166.29 kcal (8%) 21.11 g (16%) 4.82 g (7%) 12.29 g (22%)
13. Soup, beef and vegetables, canned, ready-to-serve - Iron
  Nutritional Value : 18 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.48 mg (3%)47 kcal (2%)6.05 g (5%)1.08 g (2%)3.2 g (6%)
  Typical Serving size of 1 can (or 528g):
   2.53 mg (18%) 248.16 kcal (12%) 31.94 g (25%) 5.7 g (9%) 16.9 g (30%)
  Other serving sizes 1 cup (or 250g):
  1.2 mg (9%) 117.5 kcal (6%) 15.13 g (12%) 2.7 g (4%) 8 g (14%)
14. Soup, vegetable beef, canned, prepared with equal volume water - Iron
  Nutritional Value : 20 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.45 mg (3%)31 kcal (2%)4.06 g (3%)0.76 g (1%)2.23 g (4%)
  Typical Serving size of 1 cup (8 fl oz) (or 244g):
   1.1 mg (8%) 75.64 kcal (4%) 9.91 g (8%) 1.85 g (3%) 5.44 g (10%)
  Other serving sizes 1 can (10.75 oz) and prepared (or 593g):
  2.67 mg (19%) 183.83 kcal (9%) 24.08 g (19%) 4.51 g (7%) 13.22 g (24%)
15. Soup, beef and vegetables, reduced sodium, canned, ready-to-serve - Iron
  Nutritional Value : 15 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.45 mg (3%)42 kcal (2%)4.99 g (4%)0.95 g (1%)3.26 g (6%)
  Typical Serving size of 1 cup (or 245g):
   1.1 mg (8%) 102.9 kcal (5%) 12.23 g (9%) 2.33 g (4%) 7.99 g (14%)
  Other serving sizes 1 can (or 525g):
  2.36 mg (17%) 220.5 kcal (11%) 26.2 g (20%) 4.99 g (8%) 17.12 g (31%)
16. Soup, vegetarian vegetable, canned, prepared with equal volume water - Iron
  Nutritional Value : 20 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.44 mg (3%)28 kcal (1%)4.89 g (4%)0.79 g (1%)0.86 g (2%)
  Typical Serving size of 1 cup (or 241g):
   1.06 mg (8%) 67.48 kcal (3%) 11.78 g (9%) 1.9 g (3%) 2.07 g (4%)
  Other serving sizes 1 can (10.5 oz) and prepared (or 586g):
  2.58 mg (18%) 164.08 kcal (8%) 28.66 g (22%) 4.63 g (7%) 5.04 g (9%)
17. Soup, vegetable with beef broth, canned, prepared with equal volume water - Iron
  Nutritional Value : 17 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.4 mg (3%)33 kcal (2%)5.35 g (4%)0.78 g (1%)1.21 g (2%)
  Typical Serving size of 1 cup (8 fl oz) (or 241g):
   0.96 mg (7%) 79.53 kcal (4%) 12.89 g (10%) 1.88 g (3%) 2.92 g (5%)
  Other serving sizes 1 can (10.5 oz) and prepared (or 586g):
  2.34 mg (17%) 193.38 kcal (10%) 31.35 g (24%) 4.57 g (7%) 7.09 g (13%)
18. Soup, chicken vegetable, canned, prepared with equal volume water - Iron
  Nutritional Value : 16 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.36 mg (3%)31 kcal (2%)3.56 g (3%)1.18 g (2%)1.5 g (3%)
  Typical Serving size of 1 cup (8 fl oz) (or 248g):
   0.89 mg (6%) 76.88 kcal (4%) 8.83 g (7%) 2.93 g (5%) 3.72 g (7%)
19. Soup, vegetable soup, condensed, low sodium, prepared with equal volume water - Iron
  Nutritional Value : 19 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.33 mg (2%)33 kcal (2%)6.06 g (5%)0.45 g (1%)1.1 g (2%)
  Typical Serving size of 1 cup (or 253g):
   0.83 mg (6%) 83.49 kcal (4%) 15.33 g (12%) 1.14 g (2%) 2.78 g (5%)
20. Soup, turkey vegetable, canned, prepared with equal volume water - Iron
  Nutritional Value : 16 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.32 mg (2%)30 kcal (2%)3.58 g (3%)1.26 g (2%)1.28 g (2%)
  Typical Serving size of 1 cup (8 fl oz) (or 241g):
   0.77 mg (6%) 72.3 kcal (4%) 8.63 g (7%) 3.04 g (5%) 3.08 g (6%)
  Other serving sizes 1 fl oz (or 30.1g):
  0.1 mg (1%) 9.03 kcal (0%) 1.08 g (1%) 0.38 g (1%) 0.39 g (1%)
  Other serving sizes 1 can (10.5 oz) and prepared (or 586g):
  1.88 mg (13%) 175.8 kcal (9%) 20.98 g (16%) 7.38 g (11%) 7.5 g (13%)
21. Soup, tomato vegetable, dry, mix, prepared with water - Iron
  Nutritional Value : 16 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.24 mg (2%)22 kcal (1%)4.04 g (3%)0.34 g (1%)0.79 g (1%)
  Typical Serving size of 1 cup 8 fl oz (or 245g):
   0.59 mg (4%) 53.9 kcal (3%) 9.9 g (8%) 0.83 g (1%) 1.94 g (3%)
22. Soup, vegetable beef, dry, mix, prepared with water - Iron
  Nutritional Value : 15 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.21 mg (2%)21 kcal (1%)3.17 g (2%)0.44 g (1%)1.16 g (2%)
  Typical Serving size of 1 cup 8 fl oz (or 253g):
   0.53 mg (4%) 53.13 kcal (3%) 8.02 g (6%) 1.11 g (2%) 2.93 g (5%)
23. Soup, chicken vegetable with potato and cheese, chunky, ready-to-serve - Iron
  Nutritional Value : 14 / 100     food group - Soups, Sauces, and Gravies
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.16 mg (1%)65 kcal (3%)5.2 g (4%)4.46 g (7%)1.16 g (2%)
  Typical Serving size of 1 cup (or 245g):
   0.39 mg (3%) 159.25 kcal (8%) 12.74 g (10%) 10.93 g (17%) 2.84 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