Welcome to the list of the top 100 snacks highest in iron content. Where the amount of iron ranges from 18.15 mg to 1.67 mg per 100g. The snacks with the highest iron is Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar which in 100g contains 18.15 mg of iron.

The total recommended daily allowance or RDA for iron is 14 mg. For the 100g serving of Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar, the RDA iron percentage is 130 %. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar has a nutritional value score of 20 out of 100.Comparing the iron content and the nutritional density in 100g for Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar; We class this as a high iron content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of snacks high in iron.





Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar, which is the top of the snacks list for iron content in your diet, the amount of Calories is 378 kcal (19% RDA), the amount of Protein is 22.5 g (40% RDA), the amount of Fat is 7.87 g (12% RDA) and the amount of Carbohydrate is 54.3 g (42% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the iron content in Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar from the list of snacks.

iron and nutrition facts in snacks per 100g

Top Ten - Highest iron Content per 100g

Below is a simplified list for iron in snacks for the top 10 snacks. A more comprehensive list for the top 100 can be found at the bottom of the page along with different servings.

1. Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar 18.15mg (130%RDA)
2. Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Double Chocolate Nut Bar 17.95mg (128%RDA)
3. Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Energy Bar, all flavors 16.31mg (117%RDA)
4. Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR 14.67mg (105%RDA)
5. Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE 14.2mg (101%RDA)
6. Formulated bar, POWER BAR, chocolate 11.7mg (84%RDA)
7. Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush 10.13mg (72%RDA)
8. Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX 8.71mg (62%RDA)
9. Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar 8.6mg (61%RDA)
10. Snacks, CLIF BAR, mixed flavors 6.62mg (47%RDA)

Comparing iron in snacks vs spinach

The amount of iron in spinach is 2.7 per 100g.As iron percentage of the RDA this is 19 %. Comparing with Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar, in 100g contains 18.15 mg of iron. As a percentage of the RDA this is 130 %. Therefore, Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar has 15.45 mg more iron than spinach. In terms of iron percentage this is 572 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar has a nutritional value score of 20 out of 100.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. 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 Snacks, pita chips, salted which contains 12.03 mg in 1 bag (or 262 g). The percentage of the recommended daily value for this serving is 86 %. For this serving the Calories content is 1197.34 kcal (60% RDA), the Protein content is 30.89 g (55% RDA), the Fat content is 39.82 g (61% RDA) and the Carbohydrate content is 178.84 g (138% RDA).

Milligrams of iron in snacks (per 100g)

The list below gives the total iron content in the top items from the general description 'snacks' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give 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.

snacks iron per 100g

Nutritional Information Summary

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


List of Snacks High in iron Content per 100g

1. Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar - Iron
18.15 mg of Iron per 100g (130% RDA)
Nutritional Value = 20 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
18.15 mg(130%) 378(19%)54.3(42%)7.87(12%)22.5(40%)
Typical Serving Amount : 1 bar (or 55g):
9.98 mg(71%)207.9 kcal(10%)29.87 g(23%)4.33 g(7%)12.38 g(22%)
2. Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Double Chocolate Nut Bar - Iron
17.95 mg of Iron per 100g (128% RDA)
Nutritional Value = 23 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
17.95 mg(128%) 343(17%)52.47(40%)8.99(14%)22.35(40%)
Typical Serving Amount : 1 bar (or 55g):
9.87 mg(71%)188.65 kcal(9%)28.86 g(22%)4.94 g(8%)12.29 g(22%)
3. Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Energy Bar, all flavors - Iron
16.31 mg of Iron per 100g (117% RDA)
Nutritional Value = 20 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
16.31 mg(117%) 386(19%)50.3(39%)10.79(17%)21.91(39%)
Typical Serving Amount : 1 bar (or 55g):
8.97 mg(64%)212.3 kcal(11%)27.67 g(21%)5.93 g(9%)12.05 g(22%)
Other Serving Size : 1 bar (or 44g):
7.18 mg(51%)169.84 kcal(8%)22.13 g(17%)4.75 g(7%)9.64 g(17%)
4. Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR - Iron
14.67 mg of Iron per 100g (105% RDA)
Nutritional Value = 20 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
14.67 mg(105%) 422(21%)57.27(44%)13.18(20%)18.49(33%)
Typical Serving Amount : 1 bar (or 55g):
8.07 mg(58%)232.1 kcal(12%)31.5 g(24%)7.25 g(11%)10.17 g(18%)
5. Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE - Iron
14.2 mg of Iron per 100g (101% RDA)
Nutritional Value = 20 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
14.2 mg(101%) 403(20%)52.49(40%)12.19(19%)20.75(37%)
Typical Serving Amount : 1 bar (or 48g):
6.82 mg(49%)193.44 kcal(10%)25.2 g(19%)5.85 g(9%)9.96 g(18%)
6. Formulated bar, POWER BAR, chocolate - Iron
11.7 mg of Iron per 100g (84% RDA)
Nutritional Value = 18 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
11.7 mg(84%) 363(18%)69.63(54%)3.11(5%)14.15(25%)
Typical Serving Amount : 1 bar (or 68g):
7.96 mg(57%)246.84 kcal(12%)47.35 g(36%)2.11 g(3%)9.62 g(17%)
7. Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush - Iron
10.13 mg of Iron per 100g (72% RDA)
Nutritional Value = 19 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
10.13 mg(72%) 415(21%)50.5(39%)12.5(19%)25(45%)
Typical Serving Amount : 1 bar (or 80g):
8.1 mg(58%)332 kcal(17%)40.4 g(31%)10 g(15%)20 g(36%)
8. Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX - Iron
8.71 mg of Iron per 100g (62% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
8.71 mg(62%) 415(21%)72.27(56%)11.43(18%)5.71(10%)
9. Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar - Iron
8.6 mg of Iron per 100g (61% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
8.6 mg(61%) 390(20%)78(60%)7.4(11%)8(14%)
Typical Serving Amount : 1 bar (or 37g):
3.18 mg(23%)144.3 kcal(7%)28.86 g(22%)2.74 g(4%)2.96 g(5%)
10. Snacks, CLIF BAR, mixed flavors - Iron
6.62 mg of Iron per 100g (47% RDA)
Nutritional Value = 17 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.62 mg(47%) 346(17%)65.44(50%)5.88(9%)14.71(26%)
Typical Serving Amount : 1 bar (or 68g):
4.5 mg(32%)235.28 kcal(12%)44.5 g(34%)4 g(6%)10 g(18%)
11. Snacks, crisped rice bar, almond - Iron
6.35 mg of Iron per 100g (45% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.35 mg(45%) 458(23%)64.6(50%)20.4(31%)7(13%)
Typical Serving Amount : 1 bar (1 oz) (or 28g):
1.78 mg(13%)128.24 kcal(6%)18.09 g(14%)5.71 g(9%)1.96 g(4%)
12. Snacks, crisped rice bar, chocolate chip - Iron
6.3 mg of Iron per 100g (45% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.3 mg(45%) 404(20%)73(56%)13.5(21%)5.1(9%)
Typical Serving Amount : 1 bar (1 oz) (or 28g):
1.76 mg(13%)113.12 kcal(6%)20.44 g(16%)3.78 g(6%)1.43 g(3%)
13. Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors - Iron
6 mg of Iron per 100g (43% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6 mg(43%) 389(19%)75.47(58%)6.67(10%)6.67(12%)
Typical Serving Amount : 1 bar (or 60g):
3.6 mg(26%)233.4 kcal(12%)45.28 g(35%)4 g(6%)4 g(7%)
14. Milk and cereal bar - Iron
5.99 mg of Iron per 100g (43% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.99 mg(43%) 413(21%)72.05(55%)10.98(17%)6.47(12%)
Typical Serving Amount : 1 bar (or 25g):
1.5 mg(11%)103.25 kcal(5%)18.01 g(14%)2.75 g(4%)1.62 g(3%)
15. Snacks, NUTRI-GRAIN FRUIT AND NUT BAR - Iron
5.65 mg of Iron per 100g (40% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.65 mg(40%) 403(20%)66.72(51%)10.93(17%)9.38(17%)
Typical Serving Amount : 1 bar (or 32g):
1.81 mg(13%)128.96 kcal(6%)21.35 g(16%)3.5 g(5%)3 g(5%)
16. Snacks, beef jerky, chopped and formed - Iron
5.42 mg of Iron per 100g (39% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.42 mg(39%) 410(21%)11(8%)25.6(39%)33.2(59%)
Typical Serving Amount : 1 oz (or 28.35g):
1.54 mg(11%)116.24 kcal(6%)3.12 g(2%)7.26 g(11%)9.41 g(17%)
Other Serving Size : 1 piece, large (or 20g):
1.08 mg(8%)82 kcal(4%)2.2 g(2%)5.12 g(8%)6.64 g(12%)
17. Snacks, granola bars, oats, fruits and nut - Iron
5.3 mg of Iron per 100g (38% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.3 mg(38%) 397(20%)77.42(60%)6.3(10%)7.7(14%)
Typical Serving Amount : 1 oz (or 28.35g):
1.5 mg(11%)112.55 kcal(6%)21.95 g(17%)1.79 g(3%)2.18 g(4%)
18. Snacks, pretzels, hard, plain, salted - Iron
5.2 mg of Iron per 100g (37% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.2 mg(37%) 380(19%)79.76(61%)2.63(4%)10.34(18%)
Typical Serving Amount : 1 oz (or 28.35g):
1.47 mg(11%)107.73 kcal(5%)22.61 g(17%)0.75 g(1%)2.93 g(5%)
Other Serving Size : 10 twists (or 60g):
3.12 mg(22%)228 kcal(11%)47.86 g(37%)1.58 g(2%)6.2 g(11%)
19. Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors - Iron
5.2 mg of Iron per 100g (37% RDA)
Nutritional Value = 16 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.2 mg(37%) 393(20%)59.58(46%)9.23(14%)17.88(32%)
Typical Serving Amount : 1 bar (or 47g):
2.44 mg(17%)184.71 kcal(9%)28 g(22%)4.34 g(7%)8.4 g(15%)
20. Snacks, soy chips or crisps, salted - Iron
5.2 mg of Iron per 100g (37% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.2 mg(37%) 385(19%)53.15(41%)7.35(11%)26.5(47%)
Typical Serving Amount : 1 oz (or 28.35g):
1.47 mg(11%)109.15 kcal(5%)15.07 g(12%)2.08 g(3%)7.51 g(13%)
21. Snacks, bagel chips, plain - Iron
5.05 mg of Iron per 100g (36% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.05 mg(36%) 451(23%)66.36(51%)15.14(23%)12.34(22%)
Typical Serving Amount : 1 oz (or 28.35g):
1.43 mg(10%)127.86 kcal(6%)18.81 g(14%)4.29 g(7%)3.5 g(6%)
Other Serving Size : 1 bag (or 175g):
8.84 mg(63%)789.25 kcal(39%)116.13 g(89%)26.5 g(41%)21.6 g(39%)
Other Serving Size : 6 piece chips (or 28g):
1.41 mg(10%)126.28 kcal(6%)18.58 g(14%)4.24 g(7%)3.46 g(6%)
22. Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut - Iron
4.98 mg of Iron per 100g (36% RDA)
Nutritional Value = 20 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.98 mg(36%) 386(19%)60.21(46%)8.92(14%)16.19(29%)
Typical Serving Amount : 1 bar (or 55g):
2.74 mg(20%)212.3 kcal(11%)33.12 g(25%)4.91 g(8%)8.9 g(16%)
23. Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour - Iron
4.9 mg of Iron per 100g (35% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.9 mg(35%) 523(26%)56.2(43%)32.7(50%)7(13%)
Typical Serving Amount : 1 oz (or 28.35g):
1.39 mg(10%)148.27 kcal(7%)15.93 g(12%)9.27 g(14%)1.98 g(4%)
24. Snacks, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit - Iron
4.9 mg of Iron per 100g (35% RDA)
Nutritional Value = 16 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.9 mg(35%) 324(16%)69.54(53%)8.76(13%)4.69(8%)
Typical Serving Amount : 1 bar (or 37g):
1.81 mg(13%)119.88 kcal(6%)25.73 g(20%)3.24 g(5%)1.74 g(3%)
Other Serving Size : 1 bar (or 37g):
1.81 mg(13%)119.88 kcal(6%)25.73 g(20%)3.24 g(5%)1.74 g(3%)
25. Breakfast bar, corn flake crust with fruit - Iron
4.86 mg of Iron per 100g (35% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.86 mg(35%) 377(19%)72.9(56%)7.5(12%)4.4(8%)
Typical Serving Amount : 1 oz (or 28.35g):
1.38 mg(10%)106.88 kcal(5%)20.67 g(16%)2.13 g(3%)1.25 g(2%)
26. Snacks, tortilla chips, low fat, made with olestra, nacho cheese - Iron
4.8 mg of Iron per 100g (34% RDA)
Nutritional Value = 16 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.8 mg(34%) 318(16%)65.22(50%)3.53(5%)8.44(15%)
Typical Serving Amount : 1 oz (or 28.35g):
1.36 mg(10%)90.15 kcal(5%)18.49 g(14%)1 g(2%)2.39 g(4%)
27. Snacks, pita chips, salted - Iron
4.59 mg of Iron per 100g (33% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.59 mg(33%) 457(23%)68.26(53%)15.2(23%)11.79(21%)
Typical Serving Amount : 1 bag (or 262g):
12.03 mg(86%)1197.34 kcal(60%)178.84 g(138%)39.82 g(61%)30.89 g(55%)
28. Snacks, pretzels, hard, plain, made with enriched flour, unsalted - Iron
4.32 mg of Iron per 100g (31% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.32 mg(31%) 381(19%)79.2(61%)3.5(5%)9.1(16%)
Typical Serving Amount : 1 oz (or 28.35g):
1.22 mg(9%)108.01 kcal(5%)22.45 g(17%)0.99 g(2%)2.58 g(5%)
Other Serving Size : 10 twists (or 60g):
2.59 mg(19%)228.6 kcal(11%)47.52 g(37%)2.1 g(3%)5.46 g(10%)
29. Snacks, granola bar, fruit-filled, nonfat - Iron
4 mg of Iron per 100g (29% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4 mg(29%) 342(17%)77.6(60%)0.9(1%)5.9(11%)
Typical Serving Amount : 1 oz (or 28.35g):
1.13 mg(8%)96.96 kcal(5%)22 g(17%)0.26 g(0%)1.67 g(3%)
30. Pretzels, soft, unsalted - Iron
3.92 mg of Iron per 100g (28% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.92 mg(28%) 338(17%)71.04(55%)3.1(5%)8.2(15%)
Typical Serving Amount : 1 large (or 143g):
5.61 mg(40%)483.34 kcal(24%)101.59 g(78%)4.43 g(7%)11.73 g(21%)
Other Serving Size : 1 medium (or 115g):
4.51 mg(32%)388.7 kcal(19%)81.7 g(63%)3.57 g(5%)9.43 g(17%)
Other Serving Size : 1 small (or 62g):
2.43 mg(17%)209.56 kcal(10%)44.04 g(34%)1.92 g(3%)5.08 g(9%)
31. Pretzels, soft - Iron
3.92 mg of Iron per 100g (28% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.92 mg(28%) 338(17%)69.39(53%)3.1(5%)8.2(15%)
Typical Serving Amount : 1 large (or 143g):
5.61 mg(40%)483.34 kcal(24%)99.23 g(76%)4.43 g(7%)11.73 g(21%)
Other Serving Size : 1 medium (or 115g):
4.51 mg(32%)388.7 kcal(19%)79.8 g(61%)3.57 g(5%)9.43 g(17%)
Other Serving Size : 1 small (or 62g):
2.43 mg(17%)209.56 kcal(10%)43.02 g(33%)1.92 g(3%)5.08 g(9%)
32. Snacks, popcorn, caramel-coated, with peanuts - Iron
3.91 mg of Iron per 100g (28% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.91 mg(28%) 400(20%)80.7(62%)7.8(12%)6.4(11%)
Typical Serving Amount : 1 oz (approx 2/3 cup) (or 28.35g):
1.11 mg(8%)113.4 kcal(6%)22.88 g(18%)2.21 g(3%)1.81 g(3%)
Other Serving Size : 2 oz (or 57g):
2.23 mg(16%)228 kcal(11%)46 g(35%)4.45 g(7%)3.65 g(7%)
33. Snacks, corn-based, extruded, onion-flavor - Iron
3.72 mg of Iron per 100g (27% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.72 mg(27%) 499(25%)65.1(50%)22.6(35%)7.7(14%)
Typical Serving Amount : 1 oz (or 28.35g):
1.05 mg(8%)141.47 kcal(7%)18.46 g(14%)6.41 g(10%)2.18 g(4%)
Other Serving Size : 2 oz (or 57g):
2.12 mg(15%)284.43 kcal(14%)37.11 g(29%)12.88 g(20%)4.39 g(8%)
34. Snacks, tortilla chips, nacho-flavor, made with enriched masa flour - Iron
3.7 mg of Iron per 100g (26% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.7 mg(26%) 498(25%)62.4(48%)25.6(39%)7.8(14%)
Typical Serving Amount : 1 oz (or 28.35g):
1.05 mg(8%)141.18 kcal(7%)17.69 g(14%)7.26 g(11%)2.21 g(4%)
35. Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors - Iron
3.6 mg of Iron per 100g (26% RDA)
Nutritional Value = 18 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.6 mg(26%) 422(21%)45(35%)14(22%)30(54%)
Typical Serving Amount : 1 bar (or 50g):
1.8 mg(13%)211 kcal(11%)22.5 g(17%)7 g(11%)15 g(27%)
36. Snacks, potato chips, fat free, salted - Iron
3.57 mg of Iron per 100g (26% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.57 mg(26%) 379(19%)83.76(64%)0.6(1%)9.64(17%)
Typical Serving Amount : 1 oz (or 28.35g):
1.01 mg(7%)107.45 kcal(5%)23.75 g(18%)0.17 g(0%)2.73 g(5%)
Other Serving Size : 1 bag (8 oz) (or 227g):
8.1 mg(58%)860.33 kcal(43%)190.14 g(146%)1.36 g(2%)21.88 g(39%)
37. Snacks, beef sticks, smoked - Iron
3.4 mg of Iron per 100g (24% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.4 mg(24%) 550(28%)5.4(4%)49.6(76%)21.5(38%)
Typical Serving Amount : 1 oz (or 28.35g):
0.96 mg(7%)155.93 kcal(8%)1.53 g(1%)14.06 g(22%)6.1 g(11%)
Other Serving Size : 1 stick (or 20g):
0.68 mg(5%)110 kcal(6%)1.08 g(1%)9.92 g(15%)4.3 g(8%)
38. Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds - Iron
3.39 mg of Iron per 100g (24% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.39 mg(24%) 484(24%)44.9(35%)31.9(49%)14.2(25%)
Typical Serving Amount : 1 cup (or 146g):
4.95 mg(35%)706.64 kcal(35%)65.55 g(50%)46.57 g(72%)20.73 g(37%)
Other Serving Size : 1 oz (or 28.35g):
0.96 mg(7%)137.21 kcal(7%)12.73 g(10%)9.04 g(14%)4.03 g(7%)
Other Serving Size : 1.5 oz (or 42g):
1.42 mg(10%)203.28 kcal(10%)18.86 g(15%)13.4 g(21%)5.96 g(11%)
39. Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors - Iron
3.39 mg of Iron per 100g (24% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.39 mg(24%) 429(21%)53.26(41%)15.71(24%)18.57(33%)
Typical Serving Amount : 1 bar (or 35g):
1.19 mg(9%)150.15 kcal(8%)18.64 g(14%)5.5 g(8%)6.5 g(12%)
40. Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds - Iron
3.39 mg of Iron per 100g (24% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.39 mg(24%) 484(24%)44.9(35%)31.9(49%)14.2(25%)
Typical Serving Amount : 1 cup (or 146g):
4.95 mg(35%)706.64 kcal(35%)65.55 g(50%)46.57 g(72%)20.73 g(37%)
Other Serving Size : 1 oz (or 28.35g):
0.96 mg(7%)137.21 kcal(7%)12.73 g(10%)9.04 g(14%)4.03 g(7%)
Other Serving Size : 1.5 oz (or 42g):
1.42 mg(10%)203.28 kcal(10%)18.86 g(15%)13.4 g(21%)5.96 g(11%)
41. Snacks, popcorn, air-popped - Iron
3.19 mg of Iron per 100g (23% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.19 mg(23%) 387(19%)77.9(60%)4.54(7%)12.94(23%)
Typical Serving Amount : 1 cup (or 8g):
0.26 mg(2%)30.96 kcal(2%)6.23 g(5%)0.36 g(1%)1.04 g(2%)
Other Serving Size : 1 oz (or 28.35g):
0.9 mg(6%)109.71 kcal(5%)22.08 g(17%)1.29 g(2%)3.67 g(7%)
42. Breakfast bars, oats, sugar, raisins, coconut (include granola bar) - Iron
3.18 mg of Iron per 100g (23% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.18 mg(23%) 464(23%)66.7(51%)17.6(27%)9.8(18%)
Typical Serving Amount : (or g):
0 mg(0%)0 kcal(0%)0 g(0%)0 g(0%)0 g(0%)
43. Snacks, trail mix, regular, unsalted - Iron
3.05 mg of Iron per 100g (22% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.05 mg(22%) 462(23%)44.9(35%)29.4(45%)13.8(25%)
Typical Serving Amount : 1 cup (or 150g):
4.58 mg(33%)693 kcal(35%)67.35 g(52%)44.1 g(68%)20.7 g(37%)
Other Serving Size : 1 oz (or 28.35g):
0.86 mg(6%)130.98 kcal(7%)12.73 g(10%)8.33 g(13%)3.91 g(7%)
Other Serving Size : 1.5 oz (or 42g):
1.28 mg(9%)194.04 kcal(10%)18.86 g(15%)12.35 g(19%)5.8 g(10%)
44. Snacks, trail mix, regular - Iron
3.05 mg of Iron per 100g (22% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.05 mg(22%) 462(23%)44.9(35%)29.4(45%)13.8(25%)
Typical Serving Amount : 1 cup (or 150g):
4.58 mg(33%)693 kcal(35%)67.35 g(52%)44.1 g(68%)20.7 g(37%)
Other Serving Size : 1 oz (or 28.35g):
0.86 mg(6%)130.98 kcal(7%)12.73 g(10%)8.33 g(13%)3.91 g(7%)
Other Serving Size : 1.5 oz (or 42g):
1.28 mg(9%)194.04 kcal(10%)18.86 g(15%)12.35 g(19%)5.8 g(10%)
45. Snacks, granola bars, hard, chocolate chip - Iron
3.05 mg of Iron per 100g (22% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.05 mg(22%) 438(22%)72.1(55%)16.3(25%)7.3(13%)
Typical Serving Amount : 1 oz (or 28.35g):
0.86 mg(6%)124.17 kcal(6%)20.44 g(16%)4.62 g(7%)2.07 g(4%)
Other Serving Size : 1 bar (or 24g):
0.73 mg(5%)105.12 kcal(5%)17.3 g(13%)3.91 g(6%)1.75 g(3%)
46. Snacks, popcorn, unpopped kernels - Iron
3.04 mg of Iron per 100g (22% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.04 mg(22%) 375(19%)74(57%)4.31(7%)10.87(19%)
Typical Serving Amount : 1 oz (or 28.35g):
0.86 mg(6%)106.31 kcal(5%)20.98 g(16%)1.22 g(2%)3.08 g(6%)
47. Snacks, GENERAL MILLS, CHEX MIX, traditional flavor - Iron
2.99 mg of Iron per 100g (21% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.99 mg(21%) 424(21%)74.77(58%)10(15%)8.83(16%)
Typical Serving Amount : 1 oz (or 28.35g):
0.85 mg(6%)120.2 kcal(6%)21.2 g(16%)2.84 g(4%)2.5 g(4%)
Other Serving Size : 1 cup (or 47g):
1.41 mg(10%)199.28 kcal(10%)35.14 g(27%)4.7 g(7%)4.15 g(7%)
Other Serving Size : 1 package (or 49g):
1.47 mg(11%)207.76 kcal(10%)36.64 g(28%)4.9 g(8%)4.33 g(8%)
48. Snacks, granola bars, hard, plain - Iron
2.95 mg of Iron per 100g (21% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.95 mg(21%) 471(24%)64.4(50%)19.8(30%)10.1(18%)
Typical Serving Amount : 1 bar (or 21g):
0.62 mg(4%)98.91 kcal(5%)13.52 g(10%)4.16 g(6%)2.12 g(4%)
Other Serving Size : 1 bar (1 oz) (or 28g):
0.83 mg(6%)131.88 kcal(7%)18.03 g(14%)5.54 g(9%)2.83 g(5%)
Other Serving Size : 1 bar (or 25g):
0.74 mg(5%)117.75 kcal(6%)16.1 g(12%)4.95 g(8%)2.53 g(5%)
49. Snacks, popcorn, microwave, 94% fat free - Iron
2.87 mg of Iron per 100g (21% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.87 mg(21%) 402(20%)76.04(58%)6.1(9%)10.72(19%)
Typical Serving Amount : 1 oz (or 28.35g):
0.81 mg(6%)113.97 kcal(6%)21.56 g(17%)1.73 g(3%)3.04 g(5%)
50. Snacks, popcorn, oil-popped, white popcorn, salt added - Iron
2.78 mg of Iron per 100g (20% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.78 mg(20%) 500(25%)57.2(44%)28.1(43%)9(16%)
Typical Serving Amount : 1 cup (or 11g):
0.31 mg(2%)55 kcal(3%)6.29 g(5%)3.09 g(5%)0.99 g(2%)
Other Serving Size : 1 oz (or 28.35g):
0.79 mg(6%)141.75 kcal(7%)16.22 g(12%)7.97 g(12%)2.55 g(5%)
51. Snacks, popcorn, home-prepared, oil-popped, unsalted - Iron
2.78 mg of Iron per 100g (20% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.78 mg(20%) 500(25%)58.1(45%)28.1(43%)9(16%)
Typical Serving Amount : 1 cup (or 8g):
0.22 mg(2%)40 kcal(2%)4.65 g(4%)2.25 g(3%)0.72 g(1%)
Other Serving Size : 1 oz (or 28.35g):
0.79 mg(6%)141.75 kcal(7%)16.47 g(13%)7.97 g(12%)2.55 g(5%)
52. Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors - Iron
2.7 mg of Iron per 100g (19% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.7 mg(19%) 446(22%)62.78(48%)15(23%)15(27%)
Typical Serving Amount : 2 bar (or 40g):
1.08 mg(8%)178.4 kcal(9%)25.11 g(19%)6 g(9%)6 g(11%)
Other Serving Size : 1 bar (or 20g):
0.54 mg(4%)89.2 kcal(4%)12.56 g(10%)3 g(5%)3 g(5%)
53. Snacks, pretzels, hard, whole-wheat including both salted and unsalted - Iron
2.69 mg of Iron per 100g (19% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.69 mg(19%) 362(18%)81.3(63%)2.6(4%)11.1(20%)
Typical Serving Amount : 1 oz (or 28.35g):
0.76 mg(5%)102.63 kcal(5%)23.05 g(18%)0.74 g(1%)3.15 g(6%)
Other Serving Size : 2 oz (or 57g):
1.53 mg(11%)206.34 kcal(10%)46.34 g(36%)1.48 g(2%)6.33 g(11%)
54. Snacks, popcorn, air-popped, white popcorn - Iron
2.66 mg of Iron per 100g (19% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.66 mg(19%) 382(19%)77.9(60%)4.2(6%)12(21%)
Typical Serving Amount : 1 cup (or 8g):
0.21 mg(2%)30.56 kcal(2%)6.23 g(5%)0.34 g(1%)0.96 g(2%)
Other Serving Size : 1 oz (or 28.35g):
0.75 mg(5%)108.3 kcal(5%)22.08 g(17%)1.19 g(2%)3.4 g(6%)
55. Snacks, trail mix, tropical - Iron
2.64 mg of Iron per 100g (19% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.64 mg(19%) 442(22%)65.6(50%)17.1(26%)6.3(11%)
Typical Serving Amount : 1 cup (or 140g):
3.7 mg(26%)618.8 kcal(31%)91.84 g(71%)23.94 g(37%)8.82 g(16%)
Other Serving Size : 1 oz (or 28.35g):
0.75 mg(5%)125.31 kcal(6%)18.6 g(14%)4.85 g(7%)1.79 g(3%)
Other Serving Size : 1.5 oz (or 42g):
1.11 mg(8%)185.64 kcal(9%)27.55 g(21%)7.18 g(11%)2.65 g(5%)
56. Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow - Iron
2.57 mg of Iron per 100g (18% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.57 mg(18%) 427(21%)70.8(54%)15.5(24%)6.1(11%)
Typical Serving Amount : 1 bar (1 oz) (or 28g):
0.72 mg(5%)119.56 kcal(6%)19.82 g(15%)4.34 g(7%)1.71 g(3%)
57. Snacks, granola bars, soft, uncoated, plain - Iron
2.56 mg of Iron per 100g (18% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.56 mg(18%) 443(22%)67.3(52%)17.2(26%)7.4(13%)
Typical Serving Amount : 1 bar (1 oz) (or 28g):
0.72 mg(5%)124.04 kcal(6%)18.84 g(14%)4.82 g(7%)2.07 g(4%)
58. Rice and Wheat cereal bar - Iron
2.56 mg of Iron per 100g (18% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.56 mg(18%) 409(20%)72.73(56%)9.09(14%)9.09(16%)
Typical Serving Amount : 1 bar (or 22g):
0.56 mg(4%)89.98 kcal(4%)16 g(12%)2 g(3%)2 g(4%)
59. Snacks, corn-based, extruded, cones, plain - Iron
2.54 mg of Iron per 100g (18% RDA)
Nutritional Value = 13 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.54 mg(18%) 510(26%)62.9(48%)26.9(41%)5.8(10%)
Typical Serving Amount : 1 oz (or 28.35g):
0.72 mg(5%)144.59 kcal(7%)17.83 g(14%)7.63 g(12%)1.64 g(3%)
60. Snacks, granola bars, hard, almond - Iron
2.5 mg of Iron per 100g (18% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.5 mg(18%) 495(25%)62(48%)25.5(39%)7.7(14%)
Typical Serving Amount : 1 oz (or 28.35g):
0.71 mg(5%)140.33 kcal(7%)17.58 g(14%)7.23 g(11%)2.18 g(4%)
Other Serving Size : 1 bar (or 24g):
0.6 mg(4%)118.8 kcal(6%)14.88 g(11%)6.12 g(9%)1.85 g(3%)
61. Snacks, granola bars, hard, peanut - Iron
2.5 mg of Iron per 100g (18% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.5 mg(18%) 479(24%)63.7(49%)21.4(33%)11(20%)
Typical Serving Amount : 1 oz (or 28.35g):
0.71 mg(5%)135.8 kcal(7%)18.06 g(14%)6.07 g(9%)3.12 g(6%)
62. Snacks, granola bars, soft, uncoated, raisin - Iron
2.44 mg of Iron per 100g (17% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.44 mg(17%) 448(22%)66.4(51%)17.8(27%)7.6(14%)
Typical Serving Amount : 1 bar (1.5 oz) (or 43g):
1.05 mg(8%)192.64 kcal(10%)28.55 g(22%)7.65 g(12%)3.27 g(6%)
Other Serving Size : 1 bar (1 oz) (or 28g):
0.68 mg(5%)125.44 kcal(6%)18.59 g(14%)4.98 g(8%)2.13 g(4%)
63. Snacks, oriental mix, rice-based - Iron
2.44 mg of Iron per 100g (17% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.44 mg(17%) 506(25%)51.62(40%)25.58(39%)17.31(31%)
Typical Serving Amount : 1 oz (or 28.35g):
0.69 mg(5%)143.45 kcal(7%)14.63 g(11%)7.25 g(11%)4.91 g(9%)
Other Serving Size : 2 oz (or 57g):
1.39 mg(10%)288.42 kcal(14%)29.42 g(23%)14.58 g(22%)9.87 g(18%)
64. Snacks, granola bars, hard, peanut butter - Iron
2.4 mg of Iron per 100g (17% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.4 mg(17%) 483(24%)62.3(48%)23.8(37%)9.8(18%)
Typical Serving Amount : 1 oz (or 28.35g):
0.68 mg(5%)136.93 kcal(7%)17.66 g(14%)6.75 g(10%)2.78 g(5%)
Other Serving Size : 1 bar (or 24g):
0.58 mg(4%)115.92 kcal(6%)14.95 g(12%)5.71 g(9%)2.35 g(4%)
65. Snacks, potato chips, fat-free, made with olestra - Iron
2.4 mg of Iron per 100g (17% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.4 mg(17%) 274(14%)65(50%)0.7(1%)7.74(14%)
Typical Serving Amount : 1 oz (or 28.35g):
0.68 mg(5%)77.68 kcal(4%)18.43 g(14%)0.2 g(0%)2.19 g(4%)
66. Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil - Iron
2.36 mg of Iron per 100g (17% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.36 mg(17%) 527(26%)55.71(43%)29.97(46%)8.69(16%)
Typical Serving Amount : 1 cup (or 7.9g):
0.19 mg(1%)41.63 kcal(2%)4.4 g(3%)2.37 g(4%)0.69 g(1%)
Other Serving Size : 1 bag (or 87g):
2.05 mg(15%)458.49 kcal(23%)48.47 g(37%)26.07 g(40%)7.56 g(14%)
Other Serving Size : 1 raw pr g (or 97g):
2.29 mg(16%)511.19 kcal(26%)54.04 g(42%)29.07 g(45%)8.43 g(15%)
Other Serving Size : 1 ckd pr g (or 87g):
2.05 mg(15%)458.49 kcal(23%)48.47 g(37%)26.07 g(40%)7.56 g(14%)
67. Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip - Iron
2.33 mg of Iron per 100g (17% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.33 mg(17%) 466(23%)63.8(49%)24.9(38%)5.8(10%)
Typical Serving Amount : 1 bar (1.25 oz) (or 35g):
0.82 mg(6%)163.1 kcal(8%)22.33 g(17%)8.72 g(13%)2.03 g(4%)
Other Serving Size : 1 bar (1 oz) (or 28g):
0.65 mg(5%)130.48 kcal(7%)17.86 g(14%)6.97 g(11%)1.62 g(3%)
68. Snacks, tortilla chips, plain, white corn - Iron
2.32 mg of Iron per 100g (17% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.32 mg(17%) 489(24%)65.56(50%)23.36(36%)7.79(14%)
Typical Serving Amount : 1 oz (or 28.35g):
0.66 mg(5%)138.63 kcal(7%)18.59 g(14%)6.62 g(10%)2.21 g(4%)
Other Serving Size : 1 bag (or 213g):
4.94 mg(35%)1041.57 kcal(52%)139.64 g(107%)49.76 g(77%)16.59 g(30%)
69. Snacks, tortilla chips, unsalted, white corn - Iron
2.32 mg of Iron per 100g (17% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.32 mg(17%) 503(25%)65.32(50%)23.36(36%)7.79(14%)
Typical Serving Amount : 1 cup (or 26g):
0.6 mg(4%)130.78 kcal(7%)16.98 g(13%)6.07 g(9%)2.03 g(4%)
Other Serving Size : 1 bag, single serving (or 28g):
0.65 mg(5%)140.84 kcal(7%)18.29 g(14%)6.54 g(10%)2.18 g(4%)
Other Serving Size : 10 chips (or 18g):
0.42 mg(3%)90.54 kcal(5%)11.76 g(9%)4.2 g(6%)1.4 g(3%)
70. Popcorn, microwave, low fat and sodium - Iron
2.28 mg of Iron per 100g (16% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.28 mg(16%) 429(21%)73.39(56%)9.5(15%)12.6(23%)
Typical Serving Amount : 1 oz (or 28.35g):
0.65 mg(5%)121.62 kcal(6%)20.81 g(16%)2.69 g(4%)3.57 g(6%)
71. Snacks, popcorn, microwave, low fat - Iron
2.28 mg of Iron per 100g (16% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.28 mg(16%) 424(21%)72(55%)9.5(15%)12.6(23%)
Typical Serving Amount : 1 oz (or 28.35g):
0.65 mg(5%)120.2 kcal(6%)20.41 g(16%)2.69 g(4%)3.57 g(6%)
72. Snacks, potato sticks - Iron
2.27 mg of Iron per 100g (16% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.27 mg(16%) 522(26%)53.3(41%)34.4(53%)6.7(12%)
Typical Serving Amount : 1 oz (or 28.35g):
0.64 mg(5%)147.99 kcal(7%)15.11 g(12%)9.75 g(15%)1.9 g(3%)
Other Serving Size : .5 cup (or 18g):
0.41 mg(3%)93.96 kcal(5%)9.59 g(7%)6.19 g(10%)1.21 g(2%)
73. Snacks, popcorn, cheese-flavor - Iron
2.24 mg of Iron per 100g (16% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.24 mg(16%) 526(26%)51.6(40%)33.2(51%)9.3(17%)
Typical Serving Amount : 1 cup (or 11g):
0.25 mg(2%)57.86 kcal(3%)5.68 g(4%)3.65 g(6%)1.02 g(2%)
Other Serving Size : 1 oz (or 28.35g):
0.64 mg(5%)149.12 kcal(7%)14.63 g(11%)9.41 g(14%)2.64 g(5%)
74. Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Almond Snack Bar - Iron
2.21 mg of Iron per 100g (16% RDA)
Nutritional Value = 16 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.21 mg(16%) 347(17%)51.68(40%)14.19(22%)7.72(14%)
Typical Serving Amount : 1 bar (or 22g):
0.49 mg(4%)76.34 kcal(4%)11.37 g(9%)3.12 g(5%)1.7 g(3%)
75. Snacks, granola bars, soft, uncoated, chocolate chip - Iron
2.19 mg of Iron per 100g (16% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.19 mg(16%) 418(21%)70.2(54%)16.57(25%)5.65(10%)
Typical Serving Amount : 1 bar (1.5 oz) (or 43g):
0.94 mg(7%)179.74 kcal(9%)30.19 g(23%)7.13 g(11%)2.43 g(4%)
Other Serving Size : 1 bar (1 oz) (or 28g):
0.61 mg(4%)117.04 kcal(6%)19.66 g(15%)4.64 g(7%)1.58 g(3%)
76. Snacks, granola bars, soft, uncoated, nut and raisin - Iron
2.18 mg of Iron per 100g (16% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.18 mg(16%) 454(23%)63.6(49%)20.4(31%)8(14%)
Typical Serving Amount : 1 bar (1 oz) (or 28g):
0.61 mg(4%)127.12 kcal(6%)17.81 g(14%)5.71 g(9%)2.24 g(4%)
77. Snacks, corn-based, extruded, puffs or twists, cheese-flavor - Iron
2.14 mg of Iron per 100g (15% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.14 mg(15%) 563(28%)53(41%)36.56(56%)5.87(10%)
Typical Serving Amount : 1 oz (or 28.35g):
0.61 mg(4%)159.61 kcal(8%)15.03 g(12%)10.36 g(16%)1.66 g(3%)
Other Serving Size : 1 package 1.25 oz (or 35g):
0.75 mg(5%)197.05 kcal(10%)18.55 g(14%)12.8 g(20%)2.05 g(4%)
78. Snacks, granola bars, soft, uncoated, peanut butter - Iron
2.13 mg of Iron per 100g (15% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.13 mg(15%) 426(21%)64.4(50%)15.8(24%)10.5(19%)
Typical Serving Amount : 1 bar (1 oz) (or 28g):
0.6 mg(4%)119.28 kcal(6%)18.03 g(14%)4.42 g(7%)2.94 g(5%)
79. Snacks, sweet potato chips, unsalted - Iron
2.12 mg of Iron per 100g (15% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.12 mg(15%) 532(27%)56.82(44%)32.35(50%)2.94(5%)
Typical Serving Amount : 1 oz (or 28.35g):
0.6 mg(4%)150.82 kcal(8%)16.11 g(12%)9.17 g(14%)0.83 g(1%)
Other Serving Size : 1 Bag (or 28g):
0.59 mg(4%)148.96 kcal(7%)15.91 g(12%)9.06 g(14%)0.82 g(1%)
Other Serving Size : 1 package (or 34g):
0.72 mg(5%)180.88 kcal(9%)19.32 g(15%)11 g(17%)1 g(2%)
80. Snacks, granola bar, chewy, reduced sugar, all flavors - Iron
2.03 mg of Iron per 100g (15% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.03 mg(15%) 412(21%)69.4(53%)12.5(19%)5.55(10%)
Typical Serving Amount : 1 bar (or 24g):
0.49 mg(4%)98.88 kcal(5%)16.66 g(13%)3 g(5%)1.33 g(2%)
81. Snacks, tortilla chips, taco-flavor - Iron
2.02 mg of Iron per 100g (14% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.02 mg(14%) 480(24%)63.1(49%)24.2(37%)7.9(14%)
Typical Serving Amount : 1 oz (or 28.35g):
0.57 mg(4%)136.08 kcal(7%)17.89 g(14%)6.86 g(11%)2.24 g(4%)
Other Serving Size : 1 bag (8 oz) (or 227g):
4.59 mg(33%)1089.6 kcal(54%)143.24 g(110%)54.93 g(85%)17.93 g(32%)
82. Snacks, pretzels, hard, confectioner's coating, chocolate-flavor - Iron
2 mg of Iron per 100g (14% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2 mg(14%) 458(23%)70.9(55%)16.7(26%)7.5(13%)
Typical Serving Amount : 1 oz (or 28.35g):
0.57 mg(4%)129.84 kcal(6%)20.1 g(15%)4.73 g(7%)2.13 g(4%)
Other Serving Size : 1 pretzel (or 11g):
0.22 mg(2%)50.38 kcal(3%)7.8 g(6%)1.84 g(3%)0.83 g(1%)
83. Popcorn, microwave, regular (butter) flavor, made with palm oil - Iron
2 mg of Iron per 100g (14% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2 mg(14%) 532(27%)54.41(42%)31.07(48%)8.69(16%)
Typical Serving Amount : 1 bag (or 87g):
1.74 mg(12%)462.84 kcal(23%)47.34 g(36%)27.03 g(42%)7.56 g(14%)
Other Serving Size : 1 oz (or 28.35g):
0.57 mg(4%)150.82 kcal(8%)15.43 g(12%)8.81 g(14%)2.46 g(4%)
84. Snacks, popcorn, oil-popped, microwave, regular flavor - Iron
1.98 mg of Iron per 100g (14% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.98 mg(14%) 583(29%)45.06(35%)43.55(67%)7.29(13%)
Typical Serving Amount : 1 cup (or 11g):
0.22 mg(2%)64.13 kcal(3%)4.96 g(4%)4.79 g(7%)0.8 g(1%)
Other Serving Size : 1 oz (or 28.35g):
0.56 mg(4%)165.28 kcal(8%)12.77 g(10%)12.35 g(19%)2.07 g(4%)
85. Snacks, rice cakes, brown rice, multigrain - Iron
1.96 mg of Iron per 100g (14% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.96 mg(14%) 387(19%)80.1(62%)3.5(5%)8.5(15%)
Typical Serving Amount : 1 cake (or 9g):
0.18 mg(1%)34.83 kcal(2%)7.21 g(6%)0.32 g(0%)0.77 g(1%)
Other Serving Size : 2 cakes (or 18g):
0.35 mg(3%)69.66 kcal(3%)14.42 g(11%)0.63 g(1%)1.53 g(3%)
86. Snacks, rice cakes, brown rice, multigrain, unsalted - Iron
1.96 mg of Iron per 100g (14% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.96 mg(14%) 387(19%)80.1(62%)3.5(5%)8.5(15%)
Typical Serving Amount : 1 cake (or 9g):
0.18 mg(1%)34.83 kcal(2%)7.21 g(6%)0.32 g(0%)0.77 g(1%)
Other Serving Size : 2 cakes (or 18g):
0.35 mg(3%)69.66 kcal(3%)14.42 g(11%)0.63 g(1%)1.53 g(3%)
87. Snacks, potato chips, barbecue-flavor - Iron
1.94 mg of Iron per 100g (14% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.94 mg(14%) 490(25%)52.8(41%)32.4(50%)7.7(14%)
Typical Serving Amount : 1 oz (or 28.35g):
0.55 mg(4%)138.92 kcal(7%)14.97 g(12%)9.19 g(14%)2.18 g(4%)
Other Serving Size : 1 bag (7 oz) (or 198g):
3.84 mg(27%)970.2 kcal(49%)104.54 g(80%)64.15 g(99%)15.25 g(27%)
88. Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip - Iron
1.94 mg of Iron per 100g (14% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.94 mg(14%) 432(22%)62.2(48%)20(31%)9.8(18%)
Typical Serving Amount : 1 bar (1 oz) (or 28g):
0.54 mg(4%)120.96 kcal(6%)17.42 g(13%)5.6 g(9%)2.74 g(5%)
89. Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar - Iron
1.88 mg of Iron per 100g (13% RDA)
Nutritional Value = 16 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.88 mg(13%) 325(16%)57.87(45%)9.27(14%)6.21(11%)
Typical Serving Amount : 1 bar (or 22g):
0.41 mg(3%)71.5 kcal(4%)12.73 g(10%)2.04 g(3%)1.37 g(2%)
90. Snacks, popcorn, cakes - Iron
1.87 mg of Iron per 100g (13% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.87 mg(13%) 384(19%)80.1(62%)3.1(5%)9.7(17%)
Typical Serving Amount : 1 cake (or 10g):
0.19 mg(1%)38.4 kcal(2%)8.01 g(6%)0.31 g(0%)0.97 g(2%)
Other Serving Size : 2 cakes (or 20g):
0.37 mg(3%)76.8 kcal(4%)16.02 g(12%)0.62 g(1%)1.94 g(3%)
91. Snacks, potato chips, cheese-flavor - Iron
1.84 mg of Iron per 100g (13% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.84 mg(13%) 496(25%)57.7(44%)27.2(42%)8.5(15%)
Typical Serving Amount : 1 oz (or 28.35g):
0.52 mg(4%)140.62 kcal(7%)16.36 g(13%)7.71 g(12%)2.41 g(4%)
Other Serving Size : 1 bag (6 oz) (or 170g):
3.13 mg(22%)843.2 kcal(42%)98.09 g(75%)46.24 g(71%)14.45 g(26%)
92. Snacks, rice cakes, brown rice, rye - Iron
1.8 mg of Iron per 100g (13% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.8 mg(13%) 386(19%)79.9(61%)3.8(6%)8.1(14%)
Typical Serving Amount : 1 cake (or 9g):
0.16 mg(1%)34.74 kcal(2%)7.19 g(6%)0.34 g(1%)0.73 g(1%)
Other Serving Size : 2 cakes (or 18g):
0.32 mg(2%)69.48 kcal(3%)14.38 g(11%)0.68 g(1%)1.46 g(3%)
93. Snacks, granola bar, with coconut, chocolate coated - Iron
1.75 mg of Iron per 100g (13% RDA)
Nutritional Value = 13 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.75 mg(13%) 531(27%)55.2(42%)32.2(50%)5.2(9%)
Typical Serving Amount : 1 oz (or 28.35g):
0.5 mg(4%)150.54 kcal(8%)15.65 g(12%)9.13 g(14%)1.47 g(3%)
94. Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor - Iron
1.74 mg of Iron per 100g (12% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.74 mg(12%) 491(25%)67.26(52%)21.11(32%)7.95(14%)
Typical Serving Amount : 1 oz (or 28.35g):
0.49 mg(4%)139.2 kcal(7%)19.07 g(15%)5.98 g(9%)2.25 g(4%)
95. Snacks, popcorn, caramel-coated, without peanuts - Iron
1.74 mg of Iron per 100g (12% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.74 mg(12%) 431(22%)79.1(61%)12.8(20%)3.8(7%)
Typical Serving Amount : 1 oz (or 28.35g):
0.49 mg(4%)122.19 kcal(6%)22.42 g(17%)3.63 g(6%)1.08 g(2%)
96. Snacks, cornnuts, barbecue-flavor - Iron
1.7 mg of Iron per 100g (12% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.7 mg(12%) 436(22%)71.7(55%)14.3(22%)9(16%)
Typical Serving Amount : 1 oz (or 28.35g):
0.48 mg(3%)123.61 kcal(6%)20.33 g(16%)4.05 g(6%)2.55 g(5%)
Other Serving Size : 2 oz (or 57g):
0.97 mg(7%)248.52 kcal(12%)40.87 g(31%)8.15 g(13%)5.13 g(9%)
97. Snacks, corn-based, extruded, chips, unsalted - Iron
1.7 mg of Iron per 100g (12% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.7 mg(12%) 557(28%)57.4(44%)33.4(51%)6.6(12%)
Typical Serving Amount : 1 cup, crushed (or 88g):
1.5 mg(11%)490.16 kcal(25%)50.51 g(39%)29.39 g(45%)5.81 g(10%)
Other Serving Size : 1 bag, single serving (or 28g):
0.48 mg(3%)155.96 kcal(8%)16.07 g(12%)9.35 g(14%)1.85 g(3%)
Other Serving Size : 10 chips (or 18g):
0.31 mg(2%)100.26 kcal(5%)10.33 g(8%)6.01 g(9%)1.19 g(2%)
98. Snacks, cornnuts, nacho-flavor - Iron
1.68 mg of Iron per 100g (12% RDA)
Nutritional Value = 15 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.68 mg(12%) 438(22%)71.6(55%)14.2(22%)9.4(17%)
Typical Serving Amount : 1 oz (or 28.35g):
0.48 mg(3%)124.17 kcal(6%)20.3 g(16%)4.03 g(6%)2.66 g(5%)
Other Serving Size : 2 oz (or 57g):
0.96 mg(7%)249.66 kcal(12%)40.81 g(31%)8.09 g(12%)5.36 g(10%)
99. Snacks, pretzels, hard, plain, made with unenriched flour, salted - Iron
1.67 mg of Iron per 100g (12% RDA)
Nutritional Value = 13 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.67 mg(12%) 381(19%)79.2(61%)3.5(5%)9.1(16%)
Typical Serving Amount : 1 oz (or 28.35g):
0.47 mg(3%)108.01 kcal(5%)22.45 g(17%)0.99 g(2%)2.58 g(5%)
Other Serving Size : 10 twists (or 60g):
1 mg(7%)228.6 kcal(11%)47.52 g(37%)2.1 g(3%)5.46 g(10%)
100. Snacks, pretzels, hard, plain, made with unenriched flour, unsalted - Iron
1.67 mg of Iron per 100g (12% RDA)
Nutritional Value = 14 / 100    Food Category - Snacks
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.67 mg(12%) 381(19%)79.2(61%)3.5(5%)9.1(16%)
Typical Serving Amount : 1 oz (or 28.35g):
0.47 mg(3%)108.01 kcal(5%)22.45 g(17%)0.99 g(2%)2.58 g(5%)
Other Serving Size : 10 twists (or 60g):
1 mg(7%)228.6 kcal(11%)47.52 g(37%)2.1 g(3%)5.46 g(10%)






iron and Nutrition Facts - 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

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

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, salad dressing, soft drinks, frozen yogurt, mozzarella, low fat yogurt, grapefruit juice, pop tarts, waffles, puddings, mozzarella, tomato soup, mushroom soup, chicken soup, vegetable soup, cooked egg, mexican cheese, fruit yogurt, spices, a snickers bar, infant formula