Welcome to the list of the top 25 fruit juices highest in iron content. Where the amount of iron ranges from 1.18 mg to 0.20 mg per 100g. The top fruit juice is Prune juice, canned with the highest iron content, which in 100g contains 1.18 mg of iron.

The total recommended daily allowance or RDA for iron is 14 mg. For the 100g serving of Prune juice, canned, which contains 1.18 mg of iron, the corresponding RDA iron percentage is 8 %, which is the highest item from the list of fruit juices high in iron.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Prune juice, canned has a nutritional value score of 15.00 out of 100.Comparing the iron content and the nutritional density in 100g for Prune juice, canned; We class this as a medium to low 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 fruit juices.



Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Prune juice, canned, which is the top of the fruit juices list for iron content in your diet, the amount of Energy is 71.00 kcal (4% RDA), the amount of Protein is 0.61 g (1% RDA), the amount of Total Fat is 0.03 g and the amount of Carbohydrate is 17.45 g (13% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the iron content in Prune juice, canned from the list of fruit juices.

iron and nutrition facts in fruit juices per 100g



Top Twenty List - Highest iron Content per 100g

Below is a basic list for iron in fruit juices for the top 20 fruit juices. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Prune juice, canned 1.18mg (8%RDA)
2. Acerola juice, raw 0.50mg (4%RDA)
3. Blackberry juice, canned 0.48mg (3%RDA)
4. Orange-grapefruit juice, canned or bottled, unsweetened 0.46mg (3%RDA)
5. Fruit juice smoothie, NAKED JUICE, GREEN MACHINE 0.42mg (3%RDA)
6. Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD 0.39mg (3%RDA)
7. Grapefruit juice, white, canned, sweetened 0.36mg (3%RDA)
8. Passion-fruit juice, yellow, raw 0.36mg (3%RDA)
9. Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS 0.34mg (2%RDA)
10. Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana 0.32mg (2%RDA)
11. Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid 0.31mg (2%RDA)
12. Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid 0.31mg (2%RDA)
13. Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E 0.26mg (2%RDA)
14. Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium 0.25mg (2%RDA)
15. Grape juice, canned or bottled, unsweetened, without added ascorbic acid 0.25mg (2%RDA)
16. Grape juice, canned or bottled, unsweetened, with added ascorbic acid 0.25mg (2%RDA)
17. Cranberry juice, unsweetened 0.25mg (2%RDA)
18. Passion-fruit juice, purple, raw 0.24mg (2%RDA)
19. Lime juice, canned or bottled, unsweetened 0.23mg (2%RDA)
20. Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST 0.21mg (2%RDA)

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 Prune juice, canned which contains 3.02 mg in 1.000 cup (or 256.00 g). The percentage of the recommended daily value for this serving is 22 %. For this serving the Energy content is 181.76 kcal (9% RDA), the Protein content is 1.56 g (3% RDA), the Total Fat content is 0.08 g and the Carbohydrate content is 44.67 g (34% RDA).

Milligrams of iron in fruit juices (per 100g)

The list below gives the total iron content in the top 25 items from the general description 'fruit juices' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. The top 25 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.

fruit juices iron per 100g

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The number of food items classified as canned is 12 items. The highest amount of iron from the 12 canned items is in Prune juice, canned where the level is 1.18 mg per 100g.The total food items which are raw is 7 items. The highest amount of iron from the 7 raw items is in Acerola juice, raw where the content is 0.50 mg 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 foods high in iron.


List of Fruit juices High in iron Content per 100g

1. Prune juice, canned - Iron
1.18 mg of Iron per 100g (8% RDA)
Nutritional Value = 15.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.18 mg(8%) 71.00(4%)17.45(13%)0.03(0%)0.61(1%)
Typical Serving Amount : 1.000 cup (or 256.00g):
3.02 mg(22%)181.76 kcal(9%)44.67 g(34%)0.08 g(0%)1.56 g(3%)
Other Serving Size : 1.000 fl oz (or 32.00g):
0.38 mg(3%)22.72 kcal(1%)5.58 g(4%)0.01 g(0%)0.2 g(0%)
2. Acerola juice, raw - Iron
0.50 mg of Iron per 100g (4% RDA)
Nutritional Value = 42.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.50 mg(4%) 23.00(1%)4.80(4%)0.30(0%)0.40(1%)
Typical Serving Amount : 1.000 cup (or 242.00g):
1.21 mg(9%)55.66 kcal(3%)11.62 g(9%)0.73 g(1%)0.97 g(2%)
Other Serving Size : 1.000 fl oz (or 30.20g):
0.15 mg(1%)6.95 kcal(0%)1.45 g(1%)0.09 g(0%)0.12 g(0%)
3. Blackberry juice, canned - Iron
0.48 mg of Iron per 100g (3% RDA)
Nutritional Value = 19.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.48 mg(3%) 38.00(2%)7.80(6%)0.60(1%)0.30(1%)
Typical Serving Amount : 1.000 cup (or 250.00g):
1.2 mg(9%)95 kcal(5%)19.5 g(15%)1.5 g(2%)0.75 g(1%)
4. Orange-grapefruit juice, canned or bottled, unsweetened - Iron
0.46 mg of Iron per 100g (3% RDA)
Nutritional Value = 21.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.46 mg(3%) 43.00(2%)10.28(8%)0.10(0%)0.60(1%)
Typical Serving Amount : 1.000 cup (or 247.00g):
1.14 mg(8%)106.21 kcal(5%)25.39 g(20%)0.25 g(0%)1.48 g(3%)
Other Serving Size : 1.000 fl oz (or 30.90g):
0.14 mg(1%)13.29 kcal(1%)3.18 g(2%)0.03 g(0%)0.19 g(0%)
5. Fruit juice smoothie, NAKED JUICE, GREEN MACHINE - Iron
0.42 mg of Iron per 100g (3% RDA)
Nutritional Value = 17.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.42 mg(3%) 53.00(3%)12.53(10%)0.26(0%)0.60(1%)
Typical Serving Amount : 1.000 cup (or 275.00g):
1.16 mg(8%)145.75 kcal(7%)34.46 g(27%)0.72 g(1%)1.65 g(3%)
6. Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD - Iron
0.39 mg of Iron per 100g (3% RDA)
Nutritional Value = 23.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.39 mg(3%) 50.00(3%)11.51(9%)0.36(1%)0.63(1%)
Typical Serving Amount : 1.000 cup (or 227.00g):
0.89 mg(6%)113.5 kcal(6%)26.13 g(20%)0.82 g(1%)1.43 g(3%)
7. Grapefruit juice, white, canned, sweetened - Iron
0.36 mg of Iron per 100g (3% RDA)
Nutritional Value = 19.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.36 mg(3%) 46.00(2%)11.13(9%)0.09(0%)0.58(1%)
Typical Serving Amount : 1.000 cup (or 250.00g):
0.9 mg(6%)115 kcal(6%)27.83 g(21%)0.23 g(0%)1.45 g(3%)
Other Serving Size : 1.000 fl oz (or 31.20g):
0.11 mg(1%)14.35 kcal(1%)3.47 g(3%)0.03 g(0%)0.18 g(0%)
8. Passion-fruit juice, yellow, raw - Iron
0.36 mg of Iron per 100g (3% RDA)
Nutritional Value = 19.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.36 mg(3%) 60.00(3%)14.45(11%)0.18(0%)0.67(1%)
Typical Serving Amount : 1.000 cup (or 247.00g):
0.89 mg(6%)148.2 kcal(7%)35.69 g(27%)0.44 g(1%)1.65 g(3%)
Other Serving Size : 1.000 fl oz (or 30.90g):
0.11 mg(1%)18.54 kcal(1%)4.47 g(3%)0.06 g(0%)0.21 g(0%)
9. Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS - Iron
0.34 mg of Iron per 100g (2% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.34 mg(2%) 56.00(3%)13.04(10%)0.33(1%)0.63(1%)
Typical Serving Amount : 1.000 cup (or 230.00g):
0.78 mg(6%)128.8 kcal(6%)29.99 g(23%)0.76 g(1%)1.45 g(3%)
10. Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana - Iron
0.32 mg of Iron per 100g (2% RDA)
Nutritional Value = 23.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.32 mg(2%) 52.00(3%)12.37(10%)0.30(0%)0.44(1%)
Typical Serving Amount : 1.000 cup (or 233.00g):
0.75 mg(5%)121.16 kcal(6%)28.82 g(22%)0.7 g(1%)1.03 g(2%)
11. Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid - Iron
0.31 mg of Iron per 100g (2% RDA)
Nutritional Value = 22.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.31 mg(2%) 53.00(3%)12.87(10%)0.12(0%)0.36(1%)
Typical Serving Amount : 1.000 cup (or 250.00g):
0.78 mg(6%)132.5 kcal(7%)32.18 g(25%)0.3 g(0%)0.9 g(2%)
Other Serving Size : 1.000 fl oz (or 31.30g):
0.1 mg(1%)16.59 kcal(1%)4.03 g(3%)0.04 g(0%)0.11 g(0%)
12. Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid - Iron
0.31 mg of Iron per 100g (2% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.31 mg(2%) 53.00(3%)12.87(10%)0.12(0%)0.36(1%)
Typical Serving Amount : 1.000 cup (or 250.00g):
0.78 mg(6%)132.5 kcal(7%)32.18 g(25%)0.3 g(0%)0.9 g(2%)
Other Serving Size : 1.000 fl oz (or 31.30g):
0.1 mg(1%)16.59 kcal(1%)4.03 g(3%)0.04 g(0%)0.11 g(0%)
13. Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E - Iron
0.26 mg of Iron per 100g (2% RDA)
Nutritional Value = 21.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.26 mg(2%) 50.00(3%)12.18(9%)0.14(0%)0.36(1%)
Typical Serving Amount : 1.000 cup (or 250.00g):
0.65 mg(5%)125 kcal(6%)30.45 g(23%)0.35 g(1%)0.9 g(2%)
Other Serving Size : 1.000 fl oz (or 31.30g):
0.08 mg(1%)15.65 kcal(1%)3.81 g(3%)0.04 g(0%)0.11 g(0%)
14. Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium - Iron
0.25 mg of Iron per 100g (2% RDA)
Nutritional Value = 17.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.25 mg(2%) 62.00(3%)14.77(11%)0.13(0%)0.37(1%)
Typical Serving Amount : 1.000 cup (or 253.00g):
0.63 mg(5%)156.86 kcal(8%)37.37 g(29%)0.33 g(1%)0.94 g(2%)
Other Serving Size : 1.000 fl oz (or 31.60g):
0.08 mg(1%)19.59 kcal(1%)4.67 g(4%)0.04 g(0%)0.12 g(0%)
15. Grape juice, canned or bottled, unsweetened, without added ascorbic acid - Iron
0.25 mg of Iron per 100g (2% RDA)
Nutritional Value = 13.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.25 mg(2%) 60.00(3%)14.77(11%)0.13(0%)0.37(1%)
Typical Serving Amount : 1.000 cup (or 253.00g):
0.63 mg(5%)151.8 kcal(8%)37.37 g(29%)0.33 g(1%)0.94 g(2%)
Other Serving Size : 1.000 fl oz (or 31.60g):
0.08 mg(1%)18.96 kcal(1%)4.67 g(4%)0.04 g(0%)0.12 g(0%)
16. Grape juice, canned or bottled, unsweetened, with added ascorbic acid - Iron
0.25 mg of Iron per 100g (2% RDA)
Nutritional Value = 17.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.25 mg(2%) 60.00(3%)14.77(11%)0.13(0%)0.37(1%)
Typical Serving Amount : 1.000 cup (or 253.00g):
0.63 mg(5%)151.8 kcal(8%)37.37 g(29%)0.33 g(1%)0.94 g(2%)
Other Serving Size : 1.000 fl oz (or 31.60g):
0.08 mg(1%)18.96 kcal(1%)4.67 g(4%)0.04 g(0%)0.12 g(0%)
17. Cranberry juice, unsweetened - Iron
0.25 mg of Iron per 100g (2% RDA)
Nutritional Value = 16.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.25 mg(2%) 46.00(2%)12.20(9%)0.13(0%)0.39(1%)
Typical Serving Amount : 1.000 cup (or 253.00g):
0.63 mg(5%)116.38 kcal(6%)30.87 g(24%)0.33 g(1%)0.99 g(2%)
Other Serving Size : 1.000 fl oz (or 31.60g):
0.08 mg(1%)14.54 kcal(1%)3.86 g(3%)0.04 g(0%)0.12 g(0%)
18. Passion-fruit juice, purple, raw - Iron
0.24 mg of Iron per 100g (2% RDA)
Nutritional Value = 21.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.24 mg(2%) 51.00(3%)13.60(10%)0.05(0%)0.39(1%)
Typical Serving Amount : 1.000 cup (or 247.00g):
0.59 mg(4%)125.97 kcal(6%)33.59 g(26%)0.12 g(0%)0.96 g(2%)
Other Serving Size : 1.000 fl oz (or 30.90g):
0.07 mg(1%)15.76 kcal(1%)4.2 g(3%)0.02 g(0%)0.12 g(0%)
19. Lime juice, canned or bottled, unsweetened - Iron
0.23 mg of Iron per 100g (2% RDA)
Nutritional Value = 18.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.23 mg(2%) 21.00(1%)6.69(5%)0.23(0%)0.25(0%)
Typical Serving Amount : 1.000 cup (or 246.00g):
0.57 mg(4%)51.66 kcal(3%)16.46 g(13%)0.57 g(1%)0.62 g(1%)
Other Serving Size : 1.000 fl oz (or 30.80g):
0.07 mg(1%)6.47 kcal(0%)2.06 g(2%)0.07 g(0%)0.08 g(0%)
20. Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST - Iron
0.21 mg of Iron per 100g (2% RDA)
Nutritional Value = 26.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.21 mg(2%) 46.00(2%)10.90(8%)0.02(0%)0.63(1%)
Typical Serving Amount : 1.000 cup (or 252.00g):
0.53 mg(4%)115.92 kcal(6%)27.47 g(21%)0.05 g(0%)1.59 g(3%)
21. Grapefruit juice, pink, raw - Iron
0.20 mg of Iron per 100g (1% RDA)
Nutritional Value = 21.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.20 mg(1%) 39.00(2%)9.20(7%)0.10(0%)0.50(1%)
Typical Serving Amount : 1.000 cup (or 247.00g):
0.49 mg(4%)96.33 kcal(5%)22.72 g(17%)0.25 g(0%)1.24 g(2%)
Other Serving Size : 1.000 fruit yields (or 196.00g):
0.39 mg(3%)76.44 kcal(4%)18.03 g(14%)0.2 g(0%)0.98 g(2%)
22. Orange juice, raw - Iron
0.20 mg of Iron per 100g (1% RDA)
Nutritional Value = 25.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.20 mg(1%) 45.00(2%)10.40(8%)0.20(0%)0.70(1%)
Typical Serving Amount : 1.000 cup (or 248.00g):
0.5 mg(4%)111.6 kcal(6%)25.79 g(20%)0.5 g(1%)1.74 g(3%)
Other Serving Size : 1.000 fl oz (or 31.00g):
0.06 mg(0%)13.95 kcal(1%)3.22 g(2%)0.06 g(0%)0.22 g(0%)
Other Serving Size : 1.000 fruit yields (or 86.00g):
0.17 mg(1%)38.7 kcal(2%)8.94 g(7%)0.17 g(0%)0.6 g(1%)
23. Tangerine juice, raw - Iron
0.20 mg of Iron per 100g (1% RDA)
Nutritional Value = 22.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.20 mg(1%) 43.00(2%)10.10(8%)0.20(0%)0.50(1%)
Typical Serving Amount : 1.000 cup (or 247.00g):
0.49 mg(4%)106.21 kcal(5%)24.95 g(19%)0.49 g(1%)1.24 g(2%)
Other Serving Size : 1.000 fl oz (or 30.90g):
0.06 mg(0%)13.29 kcal(1%)3.12 g(2%)0.06 g(0%)0.15 g(0%)
24. Tangerine juice, canned, sweetened - Iron
0.20 mg of Iron per 100g (1% RDA)
Nutritional Value = 19.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.20 mg(1%) 50.00(3%)12.00(9%)0.20(0%)0.50(1%)
Typical Serving Amount : 1.000 cup (or 249.00g):
0.5 mg(4%)124.5 kcal(6%)29.88 g(23%)0.5 g(1%)1.25 g(2%)
Other Serving Size : 1.000 fl oz (or 31.10g):
0.06 mg(0%)15.55 kcal(1%)3.73 g(3%)0.06 g(0%)0.16 g(0%)
25. Grapefruit juice, white, raw - Iron
0.20 mg of Iron per 100g (1% RDA)
Nutritional Value = 23.00 / 100    Food Category -
Iron
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.20 mg(1%) 39.00(2%)9.20(7%)0.10(0%)0.50(1%)
Typical Serving Amount : 1.000 cup (or 247.00g):
0.49 mg(4%)96.33 kcal(5%)22.72 g(17%)0.25 g(0%)1.24 g(2%)
Other Serving Size : 1.000 fl oz (or 30.90g):
0.06 mg(0%)12.05 kcal(1%)2.84 g(2%)0.03 g(0%)0.15 g(0%)
Other Serving Size : 1.000 fruit yields (or 196.00g):
0.39 mg(3%)76.44 kcal(4%)18.03 g(14%)0.2 g(0%)0.98 g(2%)






iron and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

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

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

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

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

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

Dairy and Cheese

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

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

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

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito