Welcome to the list of the top 100 vegetables highest in iron content. Where the amount of iron ranges from 12.18 mg to 1.67 mg per 100g. The vegetables with the highest iron is Mushrooms, morel, raw which in 100g contains 12.18 mg of iron.

The total recommended daily allowance or RDA for iron is 14 mg. For the 100g serving of Mushrooms, morel, raw, the RDA iron percentage is 87 %. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Mushrooms, morel, raw has a nutritional value score of 23 out of 100.Comparing the iron content and the nutritional density in 100g for Mushrooms, morel, raw; 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 high nutritional density value from our list of vegetables high in iron.





Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Mushrooms, morel, raw, which is the top of the vegetables list for iron content in your diet, the amount of Calories is 31 kcal (2% RDA), the amount of Protein is 3.12 g (6% RDA), the amount of Fat is 0.57 g (1% RDA) and the amount of Carbohydrate is 5.1 g (4% 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 Mushrooms, morel, raw from the list of vegetables.

iron and nutrition facts in vegetables per 100g

Top Ten - Highest iron Content per 100g

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

1. Mushrooms, morel, raw 12.18mg (87%RDA)
2. Seaweed, irishmoss, raw 8.9mg (64%RDA)
3. Lemon grass (citronella), raw 8.17mg (58%RDA)
4. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated 8.07mg (58%RDA)
5. Potatoes, baked, skin, without salt 7.04mg (50%RDA)
6. Potatoes, baked, skin, with salt 7.04mg (50%RDA)
7. Parsley, fresh 6.2mg (44%RDA)
8. Potatoes, boiled, cooked in skin, skin, without salt 6.07mg (43%RDA)
9. Potatoes, boiled, cooked in skin, skin, with salt 6.07mg (43%RDA)
10. Potatoes, microwaved, cooked, in skin, skin with salt 5.94mg (42%RDA)

Comparing iron in vegetables vs spinach

The amount of iron in spinach is 2.7 per 100g.As iron percentage of the RDA this is 19 %. Comparing with Mushrooms, morel, raw, in 100g contains 12.18 mg of iron. As a percentage of the RDA this is 87 %. Therefore, Mushrooms, morel, raw has 9.48 mg more iron than spinach. In terms of iron percentage this is 351 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Mushrooms, morel, raw has a nutritional value score of 23 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 Soybeans, green, raw which contains 9.09 mg in 1 cup (or 256 g). The percentage of the recommended daily value for this serving is 65 %. For this serving the Calories content is 376.32 kcal (19% RDA), the Protein content is 33.15 g (59% RDA), the Fat content is 17.41 g (27% RDA) and the Carbohydrate content is 28.29 g (22% RDA).

Milligrams of iron in vegetables (per 100g)

The list below gives the total iron content in the top items from the general description 'vegetables' 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.

vegetables 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 high content of iron in foods.


List of Vegetables High in iron Content per 100g

1. Mushrooms, morel, raw - Iron
12.18 mg of Iron per 100g (87% RDA)
Nutritional Value = 23 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
12.18 mg(87%) 31(2%)5.1(4%)0.57(1%)3.12(6%)
Typical Serving Amount : 1 cup (or 66g):
8.04 mg(57%)20.46 kcal(1%)3.37 g(3%)0.38 g(1%)2.06 g(4%)
Other Serving Size : 1 piece (or 12.9g):
1.57 mg(11%)4 kcal(0%)0.66 g(1%)0.07 g(0%)0.4 g(1%)
2. Seaweed, irishmoss, raw - Iron
8.9 mg of Iron per 100g (64% RDA)
Nutritional Value = 26 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
8.9 mg(64%) 49(2%)12.29(9%)0.16(0%)1.51(3%)
Typical Serving Amount : 2 tbsp (1/8 cup) (or 10g):
0.89 mg(6%)4.9 kcal(0%)1.23 g(1%)0.02 g(0%)0.15 g(0%)
3. Lemon grass (citronella), raw - Iron
8.17 mg of Iron per 100g (58% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
8.17 mg(58%) 99(5%)25.31(19%)0.49(1%)1.82(3%)
Typical Serving Amount : 1 cup (or 67g):
5.47 mg(39%)66.33 kcal(3%)16.96 g(13%)0.33 g(1%)1.22 g(2%)
Other Serving Size : 1 tbsp (or 4.8g):
0.39 mg(3%)4.75 kcal(0%)1.21 g(1%)0.02 g(0%)0.09 g(0%)
4. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated - Iron
8.07 mg of Iron per 100g (58% RDA)
Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
8.07 mg(58%) 31(2%)5.62(4%)0.17(0%)1.86(3%)
Typical Serving Amount : .25 cup (or 25g):
2.02 mg(14%)7.75 kcal(0%)1.41 g(1%)0.04 g(0%)0.47 g(1%)
5. Potatoes, baked, skin, without salt - Iron
7.04 mg of Iron per 100g (50% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.04 mg(50%) 198(10%)46.06(35%)0.1(0%)4.29(8%)
Typical Serving Amount : 1 skin (or 58g):
4.08 mg(29%)114.84 kcal(6%)26.71 g(21%)0.06 g(0%)2.49 g(4%)
6. Potatoes, baked, skin, with salt - Iron
7.04 mg of Iron per 100g (50% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.04 mg(50%) 198(10%)46.06(35%)0.1(0%)4.29(8%)
Typical Serving Amount : 1 skin (or 58g):
4.08 mg(29%)114.84 kcal(6%)26.71 g(21%)0.06 g(0%)2.49 g(4%)
7. Parsley, fresh - Iron
6.2 mg of Iron per 100g (44% RDA)
Nutritional Value = 59 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.2 mg(44%) 36(2%)6.33(5%)0.79(1%)2.97(5%)
Typical Serving Amount : 1 cup chopped (or 60g):
3.72 mg(27%)21.6 kcal(1%)3.8 g(3%)0.47 g(1%)1.78 g(3%)
Other Serving Size : 1 tbsp (or 3.8g):
0.24 mg(2%)1.37 kcal(0%)0.24 g(0%)0.03 g(0%)0.11 g(0%)
Other Serving Size : 10 sprigs (or 10g):
0.62 mg(4%)3.6 kcal(0%)0.63 g(0%)0.08 g(0%)0.3 g(1%)
8. Potatoes, boiled, cooked in skin, skin, without salt - Iron
6.07 mg of Iron per 100g (43% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.07 mg(43%) 78(4%)17.21(13%)0.1(0%)2.86(5%)
Typical Serving Amount : 1 skin (or 34g):
2.06 mg(15%)26.52 kcal(1%)5.85 g(5%)0.03 g(0%)0.97 g(2%)
9. Potatoes, boiled, cooked in skin, skin, with salt - Iron
6.07 mg of Iron per 100g (43% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.07 mg(43%) 78(4%)17.2(13%)0.1(0%)2.86(5%)
Typical Serving Amount : 1 skin (or 34g):
2.06 mg(15%)26.52 kcal(1%)5.85 g(5%)0.03 g(0%)0.97 g(2%)
10. Potatoes, microwaved, cooked, in skin, skin with salt - Iron
5.94 mg of Iron per 100g (42% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.94 mg(42%) 132(7%)29.63(23%)0.1(0%)4.39(8%)
Typical Serving Amount : 1 skin (or 58g):
3.45 mg(25%)76.56 kcal(4%)17.19 g(13%)0.06 g(0%)2.55 g(5%)
11. Potatoes, microwaved, cooked in skin, skin, without salt - Iron
5.94 mg of Iron per 100g (42% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.94 mg(42%) 132(7%)29.63(23%)0.1(0%)4.39(8%)
Typical Serving Amount : 1 skin (or 58g):
3.45 mg(25%)76.56 kcal(4%)17.19 g(13%)0.06 g(0%)2.55 g(5%)
12. Jute, potherb, raw - Iron
4.76 mg of Iron per 100g (34% RDA)
Nutritional Value = 40 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.76 mg(34%) 34(2%)5.8(4%)0.25(0%)4.65(8%)
Typical Serving Amount : 1 cup (or 28g):
1.33 mg(10%)9.52 kcal(0%)1.62 g(1%)0.07 g(0%)1.3 g(2%)
13. Winged bean leaves, raw - Iron
4 mg of Iron per 100g (29% RDA)
Nutritional Value = 25 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4 mg(29%) 74(4%)14.1(11%)1.1(2%)5.85(10%)
14. Drumstick leaves, raw - Iron
4 mg of Iron per 100g (29% RDA)
Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4 mg(29%) 64(3%)8.28(6%)1.4(2%)9.4(17%)
Typical Serving Amount : 1 cup, chopped (or 21g):
0.84 mg(6%)13.44 kcal(1%)1.74 g(1%)0.29 g(0%)1.97 g(4%)
15. Chrysanthemum, garland, cooked, boiled, drained, with salt - Iron
3.74 mg of Iron per 100g (27% RDA)
Nutritional Value = 57 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.74 mg(27%) 20(1%)4.31(3%)0.09(0%)1.64(3%)
Typical Serving Amount : 1 cup (1 pieces) (or 100g):
3.74 mg(27%)20 kcal(1%)4.31 g(3%)0.09 g(0%)1.64 g(3%)
16. Chrysanthemum, garland, cooked, boiled, drained, without salt - Iron
3.74 mg of Iron per 100g (27% RDA)
Nutritional Value = 58 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.74 mg(27%) 20(1%)4.31(3%)0.09(0%)1.64(3%)
Typical Serving Amount : 1 cup (1 pieces) (or 100g):
3.74 mg(27%)20 kcal(1%)4.31 g(3%)0.09 g(0%)1.64 g(3%)
17. Borage, cooked, boiled, drained, without salt - Iron
3.64 mg of Iron per 100g (26% RDA)
Nutritional Value = 43 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.64 mg(26%) 25(1%)3.55(3%)0.81(1%)2.09(4%)
18. Borage, cooked, boiled, drained, with salt - Iron
3.64 mg of Iron per 100g (26% RDA)
Nutritional Value = 42 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.64 mg(26%) 25(1%)3.55(3%)0.81(1%)2.09(4%)
19. Spinach, cooked, boiled, drained, without salt - Iron
3.57 mg of Iron per 100g (26% RDA)
Nutritional Value = 63 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.57 mg(26%) 23(1%)3.75(3%)0.26(0%)2.97(5%)
Typical Serving Amount : 1 cup (or 180g):
6.43 mg(46%)41.4 kcal(2%)6.75 g(5%)0.47 g(1%)5.35 g(10%)
20. Spinach, cooked, boiled, drained, with salt - Iron
3.57 mg of Iron per 100g (26% RDA)
Nutritional Value = 62 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.57 mg(26%) 23(1%)3.75(3%)0.26(0%)2.97(5%)
Typical Serving Amount : 1 cup (or 180g):
6.43 mg(46%)41.4 kcal(2%)6.75 g(5%)0.47 g(1%)5.35 g(10%)
21. Soybeans, green, raw - Iron
3.55 mg of Iron per 100g (25% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.55 mg(25%) 147(7%)11.05(9%)6.8(10%)12.95(23%)
Typical Serving Amount : 1 cup (or 256g):
9.09 mg(65%)376.32 kcal(19%)28.29 g(22%)17.41 g(27%)33.15 g(59%)
22. Mushrooms, Chanterelle, raw - Iron
3.47 mg of Iron per 100g (25% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.47 mg(25%) 38(2%)6.86(5%)0.53(1%)1.49(3%)
Typical Serving Amount : 1 cup (or 54g):
1.87 mg(13%)20.52 kcal(1%)3.7 g(3%)0.29 g(0%)0.8 g(1%)
Other Serving Size : 1 piece (or 5.4g):
0.19 mg(1%)2.05 kcal(0%)0.37 g(0%)0.03 g(0%)0.08 g(0%)
23. Jerusalem-artichokes, raw - Iron
3.4 mg of Iron per 100g (24% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.4 mg(24%) 73(4%)17.44(13%)0.01(0%)2(4%)
Typical Serving Amount : 1 cup slices (or 150g):
5.1 mg(36%)109.5 kcal(5%)26.16 g(20%)0.02 g(0%)3 g(5%)
24. Borage, raw - Iron
3.3 mg of Iron per 100g (24% RDA)
Nutritional Value = 48 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.3 mg(24%) 21(1%)3.06(2%)0.7(1%)1.8(3%)
Typical Serving Amount : 1 cup (1 pieces) (or 89g):
2.94 mg(21%)18.69 kcal(1%)2.72 g(2%)0.62 g(1%)1.6 g(3%)
25. Potatoes, raw, skin - Iron
3.24 mg of Iron per 100g (23% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.24 mg(23%) 58(3%)12.44(10%)0.1(0%)2.57(5%)
Typical Serving Amount : 1 skin (or 38g):
1.23 mg(9%)22.04 kcal(1%)4.73 g(4%)0.04 g(0%)0.98 g(2%)
26. Lentils, sprouted, raw - Iron
3.21 mg of Iron per 100g (23% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.21 mg(23%) 106(5%)22.14(17%)0.55(1%)8.96(16%)
Typical Serving Amount : 1 cup (or 77g):
2.47 mg(18%)81.62 kcal(4%)17.05 g(13%)0.42 g(1%)6.9 g(12%)
27. Pumpkin leaves, cooked, boiled, drained, without salt - Iron
3.2 mg of Iron per 100g (23% RDA)
Nutritional Value = 39 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.2 mg(23%) 21(1%)3.39(3%)0.22(0%)2.72(5%)
Typical Serving Amount : 1 cup (or 71g):
2.27 mg(16%)14.91 kcal(1%)2.41 g(2%)0.16 g(0%)1.93 g(3%)
28. Pumpkin leaves, cooked, boiled, drained, with salt - Iron
3.2 mg of Iron per 100g (23% RDA)
Nutritional Value = 38 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.2 mg(23%) 21(1%)3.39(3%)0.22(0%)2.72(5%)
Typical Serving Amount : 1 cup (or 71g):
2.27 mg(16%)14.91 kcal(1%)2.41 g(2%)0.16 g(0%)1.93 g(3%)
29. Jute, potherb, cooked, boiled, drained, without salt - Iron
3.14 mg of Iron per 100g (22% RDA)
Nutritional Value = 49 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.14 mg(22%) 37(2%)7.29(6%)0.2(0%)3.68(7%)
Typical Serving Amount : 1 cup (or 87g):
2.73 mg(20%)32.19 kcal(2%)6.34 g(5%)0.17 g(0%)3.2 g(6%)
30. Jute, potherb, cooked, boiled, drained, with salt - Iron
3.14 mg of Iron per 100g (22% RDA)
Nutritional Value = 48 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.14 mg(22%) 37(2%)7.29(6%)0.2(0%)3.68(7%)
Typical Serving Amount : 1 cup (or 87g):
2.73 mg(20%)32.19 kcal(2%)6.34 g(5%)0.17 g(0%)3.2 g(6%)
31. Lima beans, immature seeds, raw - Iron
3.14 mg of Iron per 100g (22% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.14 mg(22%) 113(6%)20.17(16%)0.86(1%)6.84(12%)
Typical Serving Amount : 1 cup (or 156g):
4.9 mg(35%)176.28 kcal(9%)31.47 g(24%)1.34 g(2%)10.67 g(19%)
32. Lentils, sprouted, cooked, stir-fried, with salt - Iron
3.1 mg of Iron per 100g (22% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.1 mg(22%) 101(5%)21.25(16%)0.45(1%)8.8(16%)
33. Lentils, sprouted, cooked, stir-fried, without salt - Iron
3.1 mg of Iron per 100g (22% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.1 mg(22%) 101(5%)21.25(16%)0.45(1%)8.8(16%)
34. Dandelion greens, raw - Iron
3.1 mg of Iron per 100g (22% RDA)
Nutritional Value = 44 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.1 mg(22%) 45(2%)9.2(7%)0.7(1%)2.7(5%)
Typical Serving Amount : 1 cup, chopped (or 55g):
1.71 mg(12%)24.75 kcal(1%)5.06 g(4%)0.39 g(1%)1.49 g(3%)
35. Kale, scotch, raw - Iron
3 mg of Iron per 100g (21% RDA)
Nutritional Value = 40 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3 mg(21%) 42(2%)8.32(6%)0.6(1%)2.8(5%)
Typical Serving Amount : 1 cup, chopped (or 67g):
2.01 mg(14%)28.14 kcal(1%)5.57 g(4%)0.4 g(1%)1.88 g(3%)
36. Seaweed, kelp, raw - Iron
2.85 mg of Iron per 100g (20% RDA)
Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.85 mg(20%) 43(2%)9.57(7%)0.56(1%)1.68(3%)
Typical Serving Amount : 2 tbsp (1/8 cup) (or 10g):
0.29 mg(2%)4.3 kcal(0%)0.96 g(1%)0.06 g(0%)0.17 g(0%)
37. Seaweed, spirulina, raw - Iron
2.79 mg of Iron per 100g (20% RDA)
Nutritional Value = 22 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.79 mg(20%) 26(1%)2.42(2%)0.39(1%)5.92(11%)
38. Spinach, raw - Iron
2.71 mg of Iron per 100g (19% RDA)
Nutritional Value = 68 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.71 mg(19%) 23(1%)3.63(3%)0.39(1%)2.86(5%)
Typical Serving Amount : 1 cup (or 30g):
0.81 mg(6%)6.9 kcal(0%)1.09 g(1%)0.12 g(0%)0.86 g(2%)
Other Serving Size : 1 bunch (or 340g):
9.21 mg(66%)78.2 kcal(4%)12.34 g(9%)1.33 g(2%)9.72 g(17%)
Other Serving Size : 1 leaf (or 10g):
0.27 mg(2%)2.3 kcal(0%)0.36 g(0%)0.04 g(0%)0.29 g(1%)
Other Serving Size : 1 package (10 oz) (or 284g):
7.7 mg(55%)65.32 kcal(3%)10.31 g(8%)1.11 g(2%)8.12 g(15%)
39. Grape leaves, raw - Iron
2.63 mg of Iron per 100g (19% RDA)
Nutritional Value = 29 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.63 mg(19%) 93(5%)17.31(13%)2.12(3%)5.6(10%)
Typical Serving Amount : 1 cup (or 14g):
0.37 mg(3%)13.02 kcal(1%)2.42 g(2%)0.3 g(0%)0.78 g(1%)
Other Serving Size : 1 leaf (or 3g):
0.08 mg(1%)2.79 kcal(0%)0.52 g(0%)0.06 g(0%)0.17 g(0%)
40. Arrowhead, raw - Iron
2.57 mg of Iron per 100g (18% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.57 mg(18%) 99(5%)20.23(16%)0.29(0%)5.33(10%)
Typical Serving Amount : 1 large (or 25g):
0.64 mg(5%)24.75 kcal(1%)5.06 g(4%)0.07 g(0%)1.33 g(2%)
Other Serving Size : 1 medium (or 12g):
0.31 mg(2%)11.88 kcal(1%)2.43 g(2%)0.03 g(0%)0.64 g(1%)
41. Beet greens, raw - Iron
2.57 mg of Iron per 100g (18% RDA)
Nutritional Value = 72 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.57 mg(18%) 22(1%)4.33(3%)0.13(0%)2.2(4%)
Typical Serving Amount : 1 cup (or 38g):
0.98 mg(7%)8.36 kcal(0%)1.65 g(1%)0.05 g(0%)0.84 g(2%)
Other Serving Size : 1 leaf (or 32g):
0.82 mg(6%)7.04 kcal(0%)1.39 g(1%)0.04 g(0%)0.7 g(1%)
Other Serving Size : .5 cup (1 pieces) (or 19g):
0.49 mg(4%)4.18 kcal(0%)0.82 g(1%)0.02 g(0%)0.42 g(1%)
42. Soybeans, green, cooked, boiled, drained, without salt - Iron
2.5 mg of Iron per 100g (18% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.5 mg(18%) 141(7%)11.05(9%)6.4(10%)12.35(22%)
Typical Serving Amount : 1 cup (or 180g):
4.5 mg(32%)253.8 kcal(13%)19.89 g(15%)11.52 g(18%)22.23 g(40%)
43. Soybeans, green, cooked, boiled, drained, with salt - Iron
2.5 mg of Iron per 100g (18% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.5 mg(18%) 141(7%)11.05(9%)6.4(10%)12.35(22%)
Typical Serving Amount : 1 cup (or 180g):
4.5 mg(32%)253.8 kcal(13%)19.89 g(15%)11.52 g(18%)22.23 g(40%)
44. Lima beans, immature seeds, cooked, boiled, drained, with salt - Iron
2.45 mg of Iron per 100g (18% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.45 mg(18%) 123(6%)23.64(18%)0.32(0%)6.81(12%)
Typical Serving Amount : 1 cup (or 170g):
4.17 mg(30%)209.1 kcal(10%)40.19 g(31%)0.54 g(1%)11.58 g(21%)
45. Lima beans, immature seeds, cooked, boiled, drained, without salt - Iron
2.45 mg of Iron per 100g (18% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.45 mg(18%) 123(6%)23.64(18%)0.32(0%)6.81(12%)
Typical Serving Amount : 1 cup (or 170g):
4.17 mg(30%)209.1 kcal(10%)40.19 g(31%)0.54 g(1%)11.58 g(21%)
46. Fireweed, leaves, raw - Iron
2.4 mg of Iron per 100g (17% RDA)
Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.4 mg(17%) 103(5%)19.22(15%)2.75(4%)4.71(8%)
Typical Serving Amount : 1 cup, chopped (or 23g):
0.55 mg(4%)23.69 kcal(1%)4.42 g(3%)0.63 g(1%)1.08 g(2%)
Other Serving Size : 1 plant (or 22g):
0.53 mg(4%)22.66 kcal(1%)4.23 g(3%)0.61 g(1%)1.04 g(2%)
47. Dock, raw - Iron
2.4 mg of Iron per 100g (17% RDA)
Nutritional Value = 61 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.4 mg(17%) 22(1%)3.2(2%)0.7(1%)2(4%)
Typical Serving Amount : 1 cup, chopped (or 133g):
3.19 mg(23%)29.26 kcal(1%)4.26 g(3%)0.93 g(1%)2.66 g(5%)
48. Amaranth leaves, raw - Iron
2.32 mg of Iron per 100g (17% RDA)
Nutritional Value = 45 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.32 mg(17%) 23(1%)4.02(3%)0.33(1%)2.46(4%)
Typical Serving Amount : 1 cup (or 28g):
0.65 mg(5%)6.44 kcal(0%)1.13 g(1%)0.09 g(0%)0.69 g(1%)
Other Serving Size : 1 leaf (or 14g):
0.32 mg(2%)3.22 kcal(0%)0.56 g(0%)0.05 g(0%)0.34 g(1%)
49. Drumstick leaves, cooked, boiled, drained, without salt - Iron
2.32 mg of Iron per 100g (17% RDA)
Nutritional Value = 36 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.32 mg(17%) 60(3%)11.15(9%)0.93(1%)5.27(9%)
Typical Serving Amount : 1 cup, chopped (or 42g):
0.97 mg(7%)25.2 kcal(1%)4.68 g(4%)0.39 g(1%)2.21 g(4%)
50. Drumstick leaves, cooked, boiled, drained, with salt - Iron
2.32 mg of Iron per 100g (17% RDA)
Nutritional Value = 36 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.32 mg(17%) 60(3%)11.15(9%)0.93(1%)5.27(9%)
Typical Serving Amount : 1 cup, chopped (or 42g):
0.97 mg(7%)25.2 kcal(1%)4.68 g(4%)0.39 g(1%)2.21 g(4%)
51. Chrysanthemum leaves, raw - Iron
2.3 mg of Iron per 100g (16% RDA)
Nutritional Value = 34 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.3 mg(16%) 24(1%)3.01(2%)0.56(1%)3.36(6%)
Typical Serving Amount : 1 cup, chopped (or 51g):
1.17 mg(8%)12.24 kcal(1%)1.54 g(1%)0.29 g(0%)1.71 g(3%)
Other Serving Size : 1 leaf (or 18g):
0.41 mg(3%)4.32 kcal(0%)0.54 g(0%)0.1 g(0%)0.6 g(1%)
52. Chrysanthemum, garland, raw - Iron
2.29 mg of Iron per 100g (16% RDA)
Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.29 mg(16%) 24(1%)3.02(2%)0.56(1%)3.36(6%)
Typical Serving Amount : 1 cup (1 pieces) (or 25g):
0.57 mg(4%)6 kcal(0%)0.76 g(1%)0.14 g(0%)0.84 g(2%)
Other Serving Size : 1 stem (8-3/4 long) (or 14g):
0.32 mg(2%)3.36 kcal(0%)0.42 g(0%)0.08 g(0%)0.47 g(1%)
53. Chard, swiss, cooked, boiled, drained, with salt - Iron
2.26 mg of Iron per 100g (16% RDA)
Nutritional Value = 68 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.26 mg(16%) 20(1%)4.13(3%)0.08(0%)1.88(3%)
Typical Serving Amount : 1 cup, chopped (or 175g):
3.96 mg(28%)35 kcal(2%)7.23 g(6%)0.14 g(0%)3.29 g(6%)
54. Chard, swiss, cooked, boiled, drained, without salt - Iron
2.26 mg of Iron per 100g (16% RDA)
Nutritional Value = 69 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.26 mg(16%) 20(1%)4.13(3%)0.08(0%)1.88(3%)
Typical Serving Amount : 1 cup, chopped (or 175g):
3.96 mg(28%)35 kcal(2%)7.23 g(6%)0.14 g(0%)3.29 g(6%)
55. Amaranth leaves, cooked, boiled, drained, without salt - Iron
2.26 mg of Iron per 100g (16% RDA)
Nutritional Value = 47 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.26 mg(16%) 21(1%)4.11(3%)0.18(0%)2.11(4%)
Typical Serving Amount : 1 cup (or 132g):
2.98 mg(21%)27.72 kcal(1%)5.43 g(4%)0.24 g(0%)2.79 g(5%)
56. Peas, mature seeds, sprouted, raw - Iron
2.26 mg of Iron per 100g (16% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.26 mg(16%) 124(6%)27.11(21%)0.68(1%)8.8(16%)
Typical Serving Amount : 1 cup (or 120g):
2.71 mg(19%)148.8 kcal(7%)32.53 g(25%)0.82 g(1%)10.56 g(19%)
57. Amaranth leaves, cooked, boiled, drained, with salt - Iron
2.26 mg of Iron per 100g (16% RDA)
Nutritional Value = 46 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.26 mg(16%) 21(1%)4.11(3%)0.18(0%)2.11(4%)
Typical Serving Amount : 1 cup (or 132g):
2.98 mg(21%)27.72 kcal(1%)5.43 g(4%)0.24 g(0%)2.79 g(5%)
58. Taro leaves, raw - Iron
2.25 mg of Iron per 100g (16% RDA)
Nutritional Value = 48 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.25 mg(16%) 42(2%)6.7(5%)0.74(1%)4.98(9%)
Typical Serving Amount : 1 cup (or 28g):
0.63 mg(5%)11.76 kcal(1%)1.88 g(1%)0.21 g(0%)1.39 g(2%)
Other Serving Size : 1 leaf (11 x 6-1/2) (or 10g):
0.23 mg(2%)4.2 kcal(0%)0.67 g(1%)0.07 g(0%)0.5 g(1%)
59. Pumpkin leaves, raw - Iron
2.22 mg of Iron per 100g (16% RDA)
Nutritional Value = 33 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.22 mg(16%) 19(1%)2.33(2%)0.4(1%)3.15(6%)
Typical Serving Amount : 1 cup (or 39g):
0.87 mg(6%)7.41 kcal(0%)0.91 g(1%)0.16 g(0%)1.23 g(2%)
60. Arrowroot, raw - Iron
2.22 mg of Iron per 100g (16% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.22 mg(16%) 65(3%)13.39(10%)0.2(0%)4.24(8%)
Typical Serving Amount : 1 cup, sliced (or 120g):
2.66 mg(19%)78 kcal(4%)16.07 g(12%)0.24 g(0%)5.09 g(9%)
Other Serving Size : 1 root (or 33g):
0.73 mg(5%)21.45 kcal(1%)4.42 g(3%)0.07 g(0%)1.4 g(3%)
61. Cornsalad, raw - Iron
2.18 mg of Iron per 100g (16% RDA)
Nutritional Value = 48 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.18 mg(16%) 21(1%)3.6(3%)0.4(1%)2(4%)
Typical Serving Amount : 1 cup (or 56g):
1.22 mg(9%)11.76 kcal(1%)2.02 g(2%)0.22 g(0%)1.12 g(2%)
62. Seaweed, wakame, raw - Iron
2.18 mg of Iron per 100g (16% RDA)
Nutritional Value = 21 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.18 mg(16%) 45(2%)9.14(7%)0.64(1%)3.03(5%)
Typical Serving Amount : 2 tbsp (1/8 cup) (or 10g):
0.22 mg(2%)4.5 kcal(0%)0.91 g(1%)0.06 g(0%)0.3 g(1%)
63. Broccoli raab, raw - Iron
2.14 mg of Iron per 100g (15% RDA)
Nutritional Value = 49 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.14 mg(15%) 22(1%)2.85(2%)0.49(1%)3.17(6%)
Typical Serving Amount : 1 cup chopped (or 40g):
0.86 mg(6%)8.8 kcal(0%)1.14 g(1%)0.2 g(0%)1.27 g(2%)
Other Serving Size : 1 stalk (or 19g):
0.41 mg(3%)4.18 kcal(0%)0.54 g(0%)0.09 g(0%)0.6 g(1%)
64. Asparagus, raw - Iron
2.14 mg of Iron per 100g (15% RDA)
Nutritional Value = 31 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.14 mg(15%) 20(1%)3.88(3%)0.12(0%)2.2(4%)
Typical Serving Amount : 1 cup (or 134g):
2.87 mg(21%)26.8 kcal(1%)5.2 g(4%)0.16 g(0%)2.95 g(5%)
Other Serving Size : 1 spear, small (5 long or less) (or 12g):
0.26 mg(2%)2.4 kcal(0%)0.47 g(0%)0.01 g(0%)0.26 g(0%)
Other Serving Size : 1 spear, medium (5-1/4 to 7 long) (or 16g):
0.34 mg(2%)3.2 kcal(0%)0.62 g(0%)0.02 g(0%)0.35 g(1%)
Other Serving Size : 1 spear, large (7-1/4 to 8-1/2) (or 20g):
0.43 mg(3%)4 kcal(0%)0.78 g(1%)0.02 g(0%)0.44 g(1%)
Other Serving Size : 1 spear, extra large (8-3/4 to 10 long) (or 24g):
0.51 mg(4%)4.8 kcal(0%)0.93 g(1%)0.03 g(0%)0.53 g(1%)
Other Serving Size : 1 spear tip (2 long or less) (or 3.5g):
0.07 mg(1%)0.7 kcal(0%)0.14 g(0%)0 g(0%)0.08 g(0%)
65. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt - Iron
2.11 mg of Iron per 100g (15% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.11 mg(15%) 78(4%)15.01(12%)0.81(1%)7.07(13%)
66. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt - Iron
2.11 mg of Iron per 100g (15% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.11 mg(15%) 78(4%)15.01(12%)0.81(1%)7.07(13%)
67. Leeks, (bulb and lower leaf-portion), raw - Iron
2.1 mg of Iron per 100g (15% RDA)
Nutritional Value = 22 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.1 mg(15%) 61(3%)14.15(11%)0.3(0%)1.5(3%)
Typical Serving Amount : 1 cup (or 89g):
1.87 mg(13%)54.29 kcal(3%)12.59 g(10%)0.27 g(0%)1.34 g(2%)
Other Serving Size : 1 leek (or 89g):
1.87 mg(13%)54.29 kcal(3%)12.59 g(10%)0.27 g(0%)1.34 g(2%)
Other Serving Size : 1 slice (or 6g):
0.13 mg(1%)3.66 kcal(0%)0.85 g(1%)0.02 g(0%)0.09 g(0%)
68. Soybeans, mature seeds, sprouted, raw - Iron
2.1 mg of Iron per 100g (15% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.1 mg(15%) 122(6%)9.57(7%)6.7(10%)13.09(23%)
Typical Serving Amount : .5 cup (or 35g):
0.74 mg(5%)42.7 kcal(2%)3.35 g(3%)2.35 g(4%)4.58 g(8%)
Other Serving Size : 10 sprouts (or 10g):
0.21 mg(2%)12.2 kcal(1%)0.96 g(1%)0.67 g(1%)1.31 g(2%)
69. Dock, cooked, boiled, drained, with salt - Iron
2.08 mg of Iron per 100g (15% RDA)
Nutritional Value = 43 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.08 mg(15%) 20(1%)2.93(2%)0.64(1%)1.83(3%)
70. Peas, edible-podded, raw - Iron
2.08 mg of Iron per 100g (15% RDA)
Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.08 mg(15%) 42(2%)7.55(6%)0.2(0%)2.8(5%)
Typical Serving Amount : 1 cup, chopped (or 98g):
2.04 mg(15%)41.16 kcal(2%)7.4 g(6%)0.2 g(0%)2.74 g(5%)
Other Serving Size : 1 cup, whole (or 63g):
1.31 mg(9%)26.46 kcal(1%)4.76 g(4%)0.13 g(0%)1.76 g(3%)
Other Serving Size : 10 pea pods (or 34g):
0.71 mg(5%)14.28 kcal(1%)2.57 g(2%)0.07 g(0%)0.95 g(2%)
71. Dock, cooked, boiled, drained, without salt - Iron
2.08 mg of Iron per 100g (15% RDA)
Nutritional Value = 53 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.08 mg(15%) 20(1%)2.93(2%)0.64(1%)1.83(3%)
72. Balsam-pear (bitter gourd), leafy tips, raw - Iron
2.04 mg of Iron per 100g (15% RDA)
Nutritional Value = 38 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.04 mg(15%) 30(2%)3.29(3%)0.69(1%)5.3(9%)
Typical Serving Amount : 1 leaf (or 4g):
0.08 mg(1%)1.2 kcal(0%)0.13 g(0%)0.03 g(0%)0.21 g(0%)
Other Serving Size : .5 cup (or 24g):
0.49 mg(4%)7.2 kcal(0%)0.79 g(1%)0.17 g(0%)1.27 g(2%)
73. Winged bean tuber, raw - Iron
2 mg of Iron per 100g (14% RDA)
Nutritional Value = 14 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2 mg(14%) 148(7%)28.1(22%)0.9(1%)11.6(21%)
74. Purslane, raw - Iron
1.99 mg of Iron per 100g (14% RDA)
Nutritional Value = 34 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.99 mg(14%) 20(1%)3.39(3%)0.36(1%)2.03(4%)
Typical Serving Amount : 1 cup (or 43g):
0.86 mg(6%)8.6 kcal(0%)1.46 g(1%)0.15 g(0%)0.87 g(2%)
Other Serving Size : 1 plant (or 3g):
0.06 mg(0%)0.6 kcal(0%)0.1 g(0%)0.01 g(0%)0.06 g(0%)
75. Peas, edible-podded, cooked, boiled, drained, with salt - Iron
1.97 mg of Iron per 100g (14% RDA)
Nutritional Value = 33 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.97 mg(14%) 40(2%)6.46(5%)0.23(0%)3.27(6%)
Typical Serving Amount : 1 cup (or 160g):
3.15 mg(23%)64 kcal(3%)10.34 g(8%)0.37 g(1%)5.23 g(9%)
76. Peas, edible-podded, boiled, drained, without salt - Iron
1.97 mg of Iron per 100g (14% RDA)
Nutritional Value = 32 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.97 mg(14%) 42(2%)7.05(5%)0.23(0%)3.27(6%)
Typical Serving Amount : 1 cup (or 160g):
3.15 mg(23%)67.2 kcal(3%)11.28 g(9%)0.37 g(1%)5.23 g(9%)
77. Beans, pinto, mature seeds, sprouted, raw - Iron
1.97 mg of Iron per 100g (14% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.97 mg(14%) 62(3%)11.6(9%)0.9(1%)5.25(9%)
78. Kale, scotch, cooked, boiled, drained, with salt - Iron
1.93 mg of Iron per 100g (14% RDA)
Nutritional Value = 36 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.93 mg(14%) 28(1%)5.62(4%)0.41(1%)1.9(3%)
Typical Serving Amount : 1 cup, chopped (or 130g):
2.51 mg(18%)36.4 kcal(2%)7.31 g(6%)0.53 g(1%)2.47 g(4%)
79. Beans, navy, mature seeds, sprouted, raw - Iron
1.93 mg of Iron per 100g (14% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.93 mg(14%) 67(3%)13.05(10%)0.7(1%)6.15(11%)
Typical Serving Amount : 1 cup (or 104g):
2.01 mg(14%)69.68 kcal(3%)13.57 g(10%)0.73 g(1%)6.4 g(11%)
80. Kale, scotch, cooked, boiled, drained, without salt - Iron
1.93 mg of Iron per 100g (14% RDA)
Nutritional Value = 43 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.93 mg(14%) 28(1%)5.63(4%)0.41(1%)1.9(3%)
Typical Serving Amount : 1 cup, chopped (or 130g):
2.51 mg(18%)36.4 kcal(2%)7.32 g(6%)0.53 g(1%)2.47 g(4%)
81. Cowpeas, leafy tips, raw - Iron
1.92 mg of Iron per 100g (14% RDA)
Nutritional Value = 29 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.92 mg(14%) 29(1%)4.82(4%)0.25(0%)4.1(7%)
Typical Serving Amount : 1 cup, chopped (or 36g):
0.69 mg(5%)10.44 kcal(1%)1.74 g(1%)0.09 g(0%)1.48 g(3%)
Other Serving Size : 1 leaf (or 3g):
0.06 mg(0%)0.87 kcal(0%)0.14 g(0%)0.01 g(0%)0.12 g(0%)
82. Broadbeans, immature seeds, raw - Iron
1.9 mg of Iron per 100g (14% RDA)
Nutritional Value = 21 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.9 mg(14%) 72(4%)11.7(9%)0.6(1%)5.6(10%)
Typical Serving Amount : 1 cup (or 109g):
2.07 mg(15%)78.48 kcal(4%)12.75 g(10%)0.65 g(1%)6.1 g(11%)
Other Serving Size : 1 broadbean (or 8g):
0.15 mg(1%)5.76 kcal(0%)0.94 g(1%)0.05 g(0%)0.45 g(1%)
83. Mung beans, mature seeds, sprouted, cooked, stir-fried - Iron
1.9 mg of Iron per 100g (14% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.9 mg(14%) 50(3%)10.59(8%)0.21(0%)4.3(8%)
Typical Serving Amount : 1 cup (or 124g):
2.36 mg(17%)62 kcal(3%)13.13 g(10%)0.26 g(0%)5.33 g(10%)
84. Beet greens, cooked, boiled, drained, with salt - Iron
1.9 mg of Iron per 100g (14% RDA)
Nutritional Value = 58 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.9 mg(14%) 27(1%)5.46(4%)0.2(0%)2.57(5%)
Typical Serving Amount : 1 cup (1 pieces) (or 144g):
2.74 mg(20%)38.88 kcal(2%)7.86 g(6%)0.29 g(0%)3.7 g(7%)
85. Beet greens, cooked, boiled, drained, without salt - Iron
1.9 mg of Iron per 100g (14% RDA)
Nutritional Value = 59 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.9 mg(14%) 27(1%)5.46(4%)0.2(0%)2.57(5%)
Typical Serving Amount : 1 cup (1 pieces) (or 144g):
2.74 mg(20%)38.88 kcal(2%)7.86 g(6%)0.29 g(0%)3.7 g(7%)
Other Serving Size : .5 cup (1 pieces) (or 72g):
1.37 mg(10%)19.44 kcal(1%)3.93 g(3%)0.14 g(0%)1.85 g(3%)
86. Epazote, raw - Iron
1.88 mg of Iron per 100g (13% RDA)
Nutritional Value = 29 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.88 mg(13%) 32(2%)7.44(6%)0.52(1%)0.33(1%)
Typical Serving Amount : 1 tbsp (or 0.8g):
0.02 mg(0%)0.26 kcal(0%)0.06 g(0%)0 g(0%)0 g(0%)
Other Serving Size : 1 sprig (or 2g):
0.04 mg(0%)0.64 kcal(0%)0.15 g(0%)0.01 g(0%)0.01 g(0%)
87. Seaweed, agar, raw - Iron
1.86 mg of Iron per 100g (13% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.86 mg(13%) 26(1%)6.75(5%)0.03(0%)0.54(1%)
Typical Serving Amount : 2 tbsp (1/8 cup) (or 10g):
0.19 mg(1%)2.6 kcal(0%)0.68 g(1%)0 g(0%)0.05 g(0%)
88. Succotash, (corn and limas), raw - Iron
1.83 mg of Iron per 100g (13% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.83 mg(13%) 99(5%)19.59(15%)1.02(2%)5.03(9%)
89. Dandelion greens, cooked, boiled, drained, without salt - Iron
1.8 mg of Iron per 100g (13% RDA)
Nutritional Value = 45 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.8 mg(13%) 33(2%)6.4(5%)0.6(1%)2(4%)
Typical Serving Amount : 1 cup, chopped (or 105g):
1.89 mg(14%)34.65 kcal(2%)6.72 g(5%)0.63 g(1%)2.1 g(4%)
90. Chard, swiss, raw - Iron
1.8 mg of Iron per 100g (13% RDA)
Nutritional Value = 74 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.8 mg(13%) 19(1%)3.74(3%)0.2(0%)1.8(3%)
Typical Serving Amount : 1 cup (or 36g):
0.65 mg(5%)6.84 kcal(0%)1.35 g(1%)0.07 g(0%)0.65 g(1%)
Other Serving Size : 1 leaf (or 48g):
0.86 mg(6%)9.12 kcal(0%)1.8 g(1%)0.1 g(0%)0.86 g(2%)
91. Seaweed, laver, raw - Iron
1.8 mg of Iron per 100g (13% RDA)
Nutritional Value = 46 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.8 mg(13%) 35(2%)5.11(4%)0.28(0%)5.81(10%)
Typical Serving Amount : 10 sheets (or 26g):
0.47 mg(3%)9.1 kcal(0%)1.33 g(1%)0.07 g(0%)1.51 g(3%)
Other Serving Size : 2 tbsp (1/8 cup) (or 10g):
0.18 mg(1%)3.5 kcal(0%)0.51 g(0%)0.03 g(0%)0.58 g(1%)
92. Dandelion greens, cooked, boiled, drained, with salt - Iron
1.8 mg of Iron per 100g (13% RDA)
Nutritional Value = 43 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.8 mg(13%) 33(2%)6.4(5%)0.6(1%)2(4%)
Typical Serving Amount : 1 cup, chopped (or 105g):
1.89 mg(14%)34.65 kcal(2%)6.72 g(5%)0.63 g(1%)2.1 g(4%)
93. Coriander (cilantro) leaves, raw - Iron
1.77 mg of Iron per 100g (13% RDA)
Nutritional Value = 63 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.77 mg(13%) 23(1%)3.67(3%)0.52(1%)2.13(4%)
Typical Serving Amount : .25 cup (or 4g):
0.07 mg(1%)0.92 kcal(0%)0.15 g(0%)0.02 g(0%)0.09 g(0%)
Other Serving Size : 9 sprigs (or 20g):
0.35 mg(3%)4.6 kcal(0%)0.73 g(1%)0.1 g(0%)0.43 g(1%)
94. Mushrooms, white, cooked, boiled, drained, with salt - Iron
1.74 mg of Iron per 100g (12% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.74 mg(12%) 28(1%)5.29(4%)0.47(1%)2.17(4%)
Typical Serving Amount : 1 cup pieces (or 156g):
2.71 mg(19%)43.68 kcal(2%)8.25 g(6%)0.73 g(1%)3.39 g(6%)
Other Serving Size : 1 tbsp (or 9.8g):
0.17 mg(1%)2.74 kcal(0%)0.52 g(0%)0.05 g(0%)0.21 g(0%)
Other Serving Size : 1 mushroom (or 12g):
0.21 mg(2%)3.36 kcal(0%)0.63 g(0%)0.06 g(0%)0.26 g(0%)
95. Mushrooms, white, cooked, boiled, drained, without salt - Iron
1.74 mg of Iron per 100g (12% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.74 mg(12%) 28(1%)5.29(4%)0.47(1%)2.17(4%)
Typical Serving Amount : 1 cup pieces (or 156g):
2.71 mg(19%)43.68 kcal(2%)8.25 g(6%)0.73 g(1%)3.39 g(6%)
Other Serving Size : 1 tbsp (or 9.8g):
0.17 mg(1%)2.74 kcal(0%)0.52 g(0%)0.05 g(0%)0.21 g(0%)
Other Serving Size : 1 mushroom (or 12g):
0.21 mg(2%)3.36 kcal(0%)0.63 g(0%)0.06 g(0%)0.26 g(0%)
96. Garlic, raw - Iron
1.7 mg of Iron per 100g (12% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.7 mg(12%) 149(7%)33.06(25%)0.5(1%)6.36(11%)
Typical Serving Amount : 1 cup (or 136g):
2.31 mg(17%)202.64 kcal(10%)44.96 g(35%)0.68 g(1%)8.65 g(15%)
Other Serving Size : 1 tsp (or 2.8g):
0.05 mg(0%)4.17 kcal(0%)0.93 g(1%)0.01 g(0%)0.18 g(0%)
Other Serving Size : 1 clove (or 3g):
0.05 mg(0%)4.47 kcal(0%)0.99 g(1%)0.02 g(0%)0.19 g(0%)
Other Serving Size : 3 cloves (or 9g):
0.15 mg(1%)13.41 kcal(1%)2.98 g(2%)0.05 g(0%)0.57 g(1%)
97. Pokeberry shoots, (poke), raw - Iron
1.7 mg of Iron per 100g (12% RDA)
Nutritional Value = 61 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.7 mg(12%) 23(1%)3.7(3%)0.4(1%)2.6(5%)
Typical Serving Amount : 1 cup (or 160g):
2.72 mg(19%)36.8 kcal(2%)5.92 g(5%)0.64 g(1%)4.16 g(7%)
98. Palm hearts, raw - Iron
1.69 mg of Iron per 100g (12% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.69 mg(12%) 115(6%)25.61(20%)0.2(0%)2.7(5%)
99. Potato pancakes - Iron
1.67 mg of Iron per 100g (12% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.67 mg(12%) 268(13%)27.81(21%)14.76(23%)6.08(11%)
Typical Serving Amount : 1 small 2-3/4 in. dia., 5/8 in. thick. (or 22g):
0.37 mg(3%)58.96 kcal(3%)6.12 g(5%)3.25 g(5%)1.34 g(2%)
Other Serving Size : 1 medium 3-1/4 in. x 3-5/8 in., 5/8 in. thick. (or 37g):
0.62 mg(4%)99.16 kcal(5%)10.29 g(8%)5.46 g(8%)2.25 g(4%)
100. Peas, mature seeds, sprouted, cooked, boiled, drained, with salt - Iron
1.67 mg of Iron per 100g (12% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.67 mg(12%) 98(5%)17.08(13%)0.51(1%)7.05(13%)






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, 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

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

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, pop tarts, 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, pretzels, burrito