Welcome to the Iron nutritional content for 8 different types of zucchini ranging from 0.79 to 0.37 mg per 100g. The nutritional Iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full nutrition breakdown to answer the question how much Iron is found in zucchini?

The list below, brought to you by dietandfitnesstoday.com, gives the total Iron content in the 8 items from the general description 'zucchini' each of which show the Iron amount as well as calories and common serving sizes. These 8 types of zucchini range from Squash, zucchini, baby, raw through to Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt and are ranked by the content or amount per 100g.

An example from the list below under the general description of zucchini is Squash, summer, zucchini, italian style, canned and in this food example the amount of Iron per 100g is 0.68 mg. This corresponds to 4.86 % of the RDA for Iron. The associated calorie content for this food item is 29 kcal per 100g, which is 1 % of the recommended daily calorie allowance.The top 8 food items are shown in the graph below, where each item is listed at the bottom of the page.

zucchini iron per 100g

Average Value for zucchini

The average (or more correctly the arithmetic mean) amount of Iron contained in 100g of zucchini, based on the list below of 8 different items under the general description of zucchini, is 0.51 mg of Iron. This averge value corresponds to 3.64 % of the recommended dietary allowance (or RDA). The average calories for the foods listed is 18.13 kcal which is 1 % of the daily value for calories per 100g serving.

Median Value for zucchini

The median value of Iron is found in Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt which in 100g contains 0.48 mg of Iron. The calories for the median food listed is 17 kcal which is 0.85 % of the daily value for calories per 100g serving.

Highest Iron Content per 100g

Using the list below for the 8 different zucchini nutrition entries in our database, the highest amount of Iron is found in Squash, zucchini, baby, raw which contains 0.79 mg of Iron per 100g. The associated percentage of RDA is 5.64 % and provides a calorie content of 21 kcal in 100g. The lowest amount of Iron is in Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt which in 100g contains 0.37 mg of Iron. This gives as percentage of the recommended daily allowance 2.64 % of the RDA. The corresponding calories in 100g for Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt is 15 kcal.

The difference between the highest and lowest values gives a range of 0.42 mg of Iron per 100g. The range of calories for these foods is from 21 kcal through to 15 kcal. The equivalent percentage of the daily recommended calories is 1 % through to 0.75 % for a 2000 Calorie per day diet.

This gives a range for the recommended nutrition value for the foods listed below from 5.64 % of the daily recommended value through to the lowest nutritional percentage of 2.64 % of the Iron daily value. The recommended daily allowance (also referred to as recommended dietary allowance) is 14 mg of Iron.

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

Highest Amount of Iron per Serving

Please remember that the above gives an accurate value in 100g for high Iron foods. For example 100g of Squash, summer, zucchini, italian style, canned contains 0.68 mg of Iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the Iron nutritional content.

For Squash, zucchini, baby, raw, which contains the highest amount of Iron in 100 g, the amount of Iron in a typical serving of 1 large (or 16 g) is 0.13 mg.This is 0.93 % of the recommended daily value.

The food with the highest Iron content per typical serving is Squash, summer, zucchini, italian style, canned which contains 1.54 mg in 1 cup (or 227 g).The precentage of the recommended daily value for this serving is 11 %.

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

Summary

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




 

Zucchini Iron Content per 100g

 
Iron in 100g of 'zucchini', click a link for different servings.
1. Squash, zucchini, baby, raw - Iron
  0.79 mg of Iron per 100g (5.64 %DV).
  For this serving the amount of Calories is 21 kcal per 100g(1 %DV cals).
  A typical serving of 1 large (or 16g), Iron nutritional content is 0.13 mg (0.93 %DV).  Calories per serving are 3.36 kcal (0 %DV cals).
  Other food servings - 1 medium (or 11g), Iron content is 0.09 mg (0.64 %DV).  Calories per serving are 2.31 kcal (0 %DV cals).
2. Squash, summer, zucchini, italian style, canned - Iron
  0.68 mg of Iron per 100g (4.86 %DV).
  For this serving the amount of Calories is 29 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 227g), Iron nutritional content is 1.54 mg (11 %DV).  Calories per serving are 65.83 kcal (3 %DV cals).
3. Squash, summer, zucchini, includes skin, frozen, unprepared - Iron
  0.51 mg of Iron per 100g (3.64 %DV).
  For this serving the amount of Calories is 17 kcal per 100g(1 %DV cals).
  A typical serving of 1 package (10 oz) (or 284g), Iron nutritional content is 1.45 mg (10.36 %DV).  Calories per serving are 48.28 kcal (2 %DV cals).
  Other food servings - 1 package (3 lb) (or 1361g), Iron content is 6.94 mg (49.57 %DV).  Calories per serving are 231.37 kcal (12 %DV cals).
4. Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt - Iron
  0.48 mg of Iron per 100g (3.43 %DV).
  For this serving the amount of Calories is 17 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 223g), Iron nutritional content is 1.07 mg (7.64 %DV).  Calories per serving are 37.91 kcal (2 %DV cals).
5. Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt - Iron
  0.48 mg of Iron per 100g (3.43 %DV).
  For this serving the amount of Calories is 14 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 223g), Iron nutritional content is 1.07 mg (7.64 %DV).  Calories per serving are 31.22 kcal (2 %DV cals).
6. Squash, summer, zucchini, includes skin, raw - Iron
  0.37 mg of Iron per 100g (2.64 %DV).
  For this serving the amount of Calories is 17 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup, chopped (or 124g), Iron nutritional content is 0.46 mg (3.29 %DV).  Calories per serving are 21.08 kcal (1 %DV cals).
  Other food servings - 1 cup, sliced (or 113g), Iron content is 0.42 mg (3 %DV).  Calories per serving are 19.21 kcal (1 %DV cals).
  Other food servings - 1 large (or 323g), Iron content is 1.2 mg (8.57 %DV).  Calories per serving are 54.91 kcal (3 %DV cals).
  Other food servings - 1 medium (or 196g), Iron content is 0.73 mg (5.21 %DV).  Calories per serving are 33.32 kcal (2 %DV cals).
  Other food servings - 1 slice (or 9.9g), Iron content is 0.04 mg (0.29 %DV).  Calories per serving are 1.68 kcal (0 %DV cals).
  Other food servings - 1 small (or 118g), Iron content is 0.44 mg (3.14 %DV).  Calories per serving are 20.06 kcal (1 %DV cals).
7. Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt - Iron
  0.37 mg of Iron per 100g (2.64 %DV).
  For this serving the amount of Calories is 15 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup, sliced (or 180g), Iron nutritional content is 0.67 mg (4.79 %DV).  Calories per serving are 27 kcal (1 %DV cals).
  Other food servings - .5 cup, mashed (or 120g), Iron content is 0.44 mg (3.14 %DV).  Calories per serving are 18 kcal (1 %DV cals).
8. Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt - Iron
  0.37 mg of Iron per 100g (2.64 %DV).
  For this serving the amount of Calories is 15 kcal per 100g(1 %DV cals).
  A typical serving of .5 cup slices (or 90g), Iron nutritional content is 0.33 mg (2.36 %DV).  Calories per serving are 13.5 kcal (1 %DV cals).
  Other food servings - .5 cup, mashed (or 120g), Iron content is 0.44 mg (3.14 %DV).  Calories per serving are 18 kcal (1 %DV cals).




Related Calories and Nutrition Facts in zucchini

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Iron and Nutrition Facts - Top 199 Foods

Fruits

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

Vegetables

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

Seafood

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

Drinks

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

Nuts and Seeds

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

Beans and Lentils

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

Meat

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

Fast Foods

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

Dairy and Cheese

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

Bread, Rice, Grains and Pasta

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

Spreads, Sauces and Herbs

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

Sweets, Desserts and Snacks

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

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

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